July 31, 2025

(no music) (10 hours) Safe Space Stress Relief - Relaxation Hypnosis For Stress #244 - 31st July 2025

(no music) (10 hours) Safe Space Stress Relief - Relaxation Hypnosis For Stress #244 - 31st July 2025
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Hello, Hello, Welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen when you can safely close your eyes.

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This is a relaxation session. There's not really much for

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you to do except just listen to my voice. It's

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all about stress relief. So if you're listening to this

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recording because you're feeling stressed and you're hoping to have

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some relief from the stress, then you have come to

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the right place. And I hope that my voice doesn't

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excite you too much. You can close your eyes if

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you want, You can open your mouth, you can tap

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dance if you want. But I find the close in

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my eyes is quite helpful when it comes to letting

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go stress and tension. There's something about just closing your eyes,

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switching off the visual getting rid of those distractions, the

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distractions of movement and outside stuff. Also, I notice, and

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this is just for myself, you may feel the same

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as well. When your eyes are closed, it seems to

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send a signal to the rest of your face.

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To relax.

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It seems to send a signal to the rest of

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your body that it's okay to relax, it's okay to

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let go and It's all about being kind to yourself really,

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you know, letting go of stress, cultivating self compassion and resilience.

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It's about taking care of yourself. I mean, you may

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have noticed how tension can melt away when you relax.

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So just let go completely now, just by choosing to relax,

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making that decision to relax, all the muscles in your body,

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all the thoughts in your mind, let go completely now.

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Perhaps there were worries you brought into this recording with you,

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things that were on your mind before, and just imagine

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placing them down beside you and just walking away. With

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every breath, you can release what no longer serves you.

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It can become quite fascinating how naturally you begin to

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make positive choices that align with your goals, which in

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turn releases tension and stress because instead of being worried

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about stuff, you're actually feeling positive about the future.

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You're looking forward.

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To tomorrow and the day after, and a good thing

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about reaching a deep state of relaxation and absorption.

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The mind.

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Your mind is now open the therapeutic suggestions.

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Which helps to.

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Encourage stress relief, resilience, and healthy coping. As you relax

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even more, perhaps not even requiring yourself to focus on

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any particular bodily part in order for you to continue

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to relax all the parts of your body individually and collectively,

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one at a time, and all at the same time

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as your mind slows down even more. Maybe it's to relaxation,

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or perhaps it's because you no longer need to be

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thinking about stuff and you've decided to go along with

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letting go. As you consider treating yourself with the same

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kindness that you would offer a dear friend or a

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loved one, treating yourself with the same love, softness, gentleness,

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love that you'd offer a dear, dear friend, and you

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may be surprised by just how easily you start to

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embrace new perspectives and possibilities. Fill in your mind with options,

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thoughts of wonder, what if.

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Could bees? Can bees? Maybees?

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Ideas and things look forward to or connected with positivity

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and possibility. Because life challenges can be like waves, you

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can choose to respond with a calm and focused mind

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and imagine that you're intuition become sharper and more reliable.

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With the passing day guide in you toward what supports

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your well being and when stress arises, remember that you

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do have a safe space within you, a safe place

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where you can go and breathe slowly, which helps you

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to reconnect with it, just by focusing, just by imagining,

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just by remembering that within you is so much safety,

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so much love, so many possibilities to change your life, to.

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Move forward.

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Towards the type of life that you.

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Hope for.

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And perhaps there are times when other people's expectations feel

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really heavy, and you can compact that by taking control,

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And you can visualize yourself surrounded by a gentle boundary,

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like a soft light or a transparent shield that protects

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you and allows in only what is helpful. And when

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you're in that zone, notice how your mind automatically begins

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to let go of any old limitations because you're free

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to discover just how easily you can tap into your

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inner creativity.

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And each day.

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You'll be naturally drawn towards opportunities that align with your

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highest potential. And as you notice your body, your face,

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and your jaw, just notice how those parts of your

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body continue to relax, your neck and your throat, chest

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and back, relaxing upper arms and forearms, letting go of

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your abdominal muscles, your buttocks and pelvic area, thighs and hips,

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calves and ankles, and your feet and your toes, and

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even when we're no longer really particularly focusing on those

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different parts of your body as they relax, each muscle

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relaxing and continue and to relax effortlessly and easily as

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we continue to just focus on positive ideas ways, it

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can allow you to really reduce all levels of tension

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or stress out of your body and out of your mind, releasing.

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And release in some more.

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And one of the good things about this situation is

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you don't really need to even focus son your breath

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because you can allow your breath to just naturally in

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its own time, organically become slower, become deeper in its

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own time, no control, You don't have to do anything.

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You can just observe it. Notice you'll breathing slowing down natural,

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Maybe can feel the cool there entering new lungs.

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It's very relaxing.

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Here's a question, what is your in a safe space?

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You're in a safe place look like, what does it

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feel like? Does it have a certain smell, a sound,

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a touch, or even a taste. So just allow yourself

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to immerse your body and your mind into this safe place.

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Maybe it's a little bit like being back in the womb.

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Maybe not, but there's a certain feeling of connection and

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safety that comes from allowing yourself to experience these feelings.

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And whenever you go to that safe inner place, your

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stress automatically reduces, your breathing slows down, and you may

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even find that you fall asleep. And it's a safe

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sanctuary where you can return to any time, offering you

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feelings of security, hope, and well being as well as freedom.

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And this inner space can be as elaborate or as

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simple as you choose, could be as simple as a

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bench overlooking the ocean, a hammock in some trees, or

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a cozy cabin, maybe a room from a house that

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you used to live, maybe a place you've never been.

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But when you think about it, you feel completely relaxed

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and healing. And as you settle into this sanctuary, you'll

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discover a profound sense of inner peace and serenity. In fact,

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you may find it interesting just how effortlessly you relax

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into this deep state. You may choose to explore.

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This same space.

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Perhaps there's more to it than meets the eye. Perhaps

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it's a much larger space, much more powerful, much more

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healing than you at first give it credit. And that's

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something you can do in your own time. Maybe it's

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a place where you can plant seeds for future pleasures

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and successes in life, something that you'd like to happen.

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And by planting that seed in that room, that safe space,

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you may feel that you're setting off the events, the

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inevitable offense of positivity that will lead to that successful outcome.

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That you desire.

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And as you step in and out of that safe space,

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you may start to notice the real strength that comes instantly.

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Maybe you'll gradually become aware of your unlimited potential for

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growth and transformation. Just by stepping inside that safe place,

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you may start to notice subtle changes in your body

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as it effortlessly supports your overall well being, imagining that

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every breath here knows she's your mind and heart, increasing

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the relaxation of your body and mind to a level

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that maybe you didn't expect to occur quite so easily,

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to feel so very relaxed, almost as if your whole

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body is just gently melting away. Remembering to integrate the

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positive feelings that you have when you're in that safe space,

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allowing you to absorb the feelings of security and hope.

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Taking a moment to soak up this sense of freedom, hope,

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and safety. Imagine these feelings as a warm light that

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fills your body, and you'll be pleasantly surprised by just

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how effortlessly your confidence continues to grow every day, knowing

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that this inner calm is yours to access whenever you choose,

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and you can manage your future stress because you have

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the power to regulate your response. So whenever you feel

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overwhelmed in the future, take a deep breath, maybe allow

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your abdomen to rise and fall. You can remember this session.

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You can return to your inner safe place at will,

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letting your mind remember the feelings of your body and

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your muscles relaxing and your breathings slowing down naturally becoming deeper,

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and you'll find that your intuition guides you to prioritize

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rest when you need it, and your body knows how

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to shift from fight or flight into rest and digest.

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And we practice, she become more resilient, adapting easy to

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life's changes with grace and relaxation doesn't end when this

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session does, because removing yourself from stressful thoughts can promote

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the relaxation you need to fall asleep.

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So as you go to bed.

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Tonight, imagine a gentle breeze from your safe space.

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Washing over you.

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Breathe slowly and deeply and naturally, and soon your mind

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will drift into peaceful sleep, and over the coming days

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you'll notice increased physical energy and feelings of calm and

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well being. You might even find that you've pleasantly surprised

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by just how effortlessly your confidence continues to grow, and

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from now on, each time you take three slow, deep breaths,

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you can automatically access this state of calm, and your

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muscles will soften, your heart will steady, and your mind

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will open to positive solutions. When you notice tension building,

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gently squeeze and relax a muscle group to remind your

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body of the deep relaxation you experienced here today. Remembering

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that you have that safe inner place, and even a

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brief visit there will restore feelings of security and hope.

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An idea that you can just practice this daily, maybe

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just for a few minutes a day. Imagine going back

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to that safe in a place and feeling relaxed so

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very thoroughly and so easily, and in a moment, I'll

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count from one to five, and as I count, your

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return feeling calm, refreshed, and empowered. If you choose, you

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can also just ignore me and drift off into a

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deep sleep. One noticing the room around you. Two bringing

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awareness back to your body. Three taking a deep breath,

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moving fingers and toes. Four you feel grounded and ready

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to continue your day. Five eyes open, fully awake, carrying

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you with you a profound sense of peace and well being.

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And maybe have a little stretch, have a drink of water,

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and just remember that any time you want to relax,

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you can just replay this recording and you can feel

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even more comfortable and calm each time you hear my voice.

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So thank you for listening. Remember to be kind to yourself,

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because you do deserve to be happy.

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Be gentle of yourself.

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You deserve to feel safe.

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Lots of love. Bye.

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Relax in a more deep and meaningful way, maybe in

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a way that can not just allow you to feel

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calmer now and throughout the time we spend together here,

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not just relaxed at the end of the recording when

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it's finished, and you can enjoy that sense of comfort

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and peace, But also I think it would be nice

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to have those feelings of relaxation can continue for longer

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after the recording has ended, so that you can still

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benefit from listening to my voice, maybe in a few

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hours time, perhaps tomorrow, and then by listening regularly, especially

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if you find like some people do and myself as well.

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I sometimes I find one particular recording that really resonates

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with me, and I'll just listen to it over and

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over again every morning, every evening. There was this recording

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from We're going back to about nineteen ninety nine. It

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was it wasn't hypnosis, but it was a guided visualizations.

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It kind of was hypnosis, really, and I managed to

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find it again and it still has the same effect

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on me, And part of it was the person's voice

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relaxed me, just felt so peaceful, and I'd look forward

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to listening to her in the morning and in the evening.

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And I knew before even pressing the play button that

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since I've done that pressed the play button. This was

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in the days of CD players press the play button.

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In fact, it might have even been a tape tape recorder.

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I'd lie down on the bed and then even without

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necessarily listening to her words because I had to memorized. Really,

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it was as if my body knew exactly what to do,

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and the muscles just almost went into automatic relaxation, and

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I remember my mind would slow down. Now. Now, I

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was listening to this recording in the early days of

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learning hypnosis, and long before I ever made any videos

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or audio recordings myself, because I didn't start doing that

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till two thousand and six, I knew, I knew how

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00:38:37.440 --> 00:38:51.239
helpful I found being able to just let go, to

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00:38:51.360 --> 00:38:56.559
have that trust in the person that I'm listening to,

244
00:39:04.199 --> 00:39:12.280
knowing that it's going to be just as relaxing, if

245
00:39:12.360 --> 00:39:21.760
not more so. Each time you hear my voice, you

246
00:39:21.840 --> 00:39:33.519
may feel the same. Some people have been listening to

247
00:39:33.559 --> 00:39:47.440
me for over a decade, maybe not solidly, obviously not

248
00:39:47.480 --> 00:39:53.800
twenty four hours a day, but maybe people come back.

249
00:39:55.639 --> 00:40:09.360
Some people may be listen every day. And something that

250
00:40:09.400 --> 00:40:18.199
I do which you may not realize by listening.

251
00:40:22.280 --> 00:40:22.519
Is.

252
00:40:26.480 --> 00:40:41.480
When I record these recordings. Now, for example, I also

253
00:40:42.320 --> 00:40:53.559
am affected by the words that I say. So if

254
00:40:53.559 --> 00:41:03.960
I set you focus on your feet, notice your feet relaxing,

255
00:41:07.440 --> 00:41:15.360
I will be focusing on my feet. I will be

256
00:41:15.440 --> 00:41:33.039
noticing my feet relaxing. If I said, focus on your

257
00:41:33.119 --> 00:41:45.159
hands and maybe notice the difference between each hand. Perhaps

258
00:41:45.360 --> 00:41:51.599
notice the the air in the room, the temperature of

259
00:41:51.639 --> 00:42:03.679
the room. On the backs of your hands. You may

260
00:42:03.800 --> 00:42:12.119
start to notice what almost feels like a very light breeze,

261
00:42:12.679 --> 00:42:16.760
even though there may not be any type of breeze

262
00:42:17.000 --> 00:42:29.760
at all where you are right now. And as you

263
00:42:29.840 --> 00:42:43.519
become aware of your hands, I'm also aware of how

264
00:42:44.639 --> 00:43:09.079
relaxed my hands are feeling now. And when it comes

265
00:43:09.280 --> 00:43:16.239
to potentially drifting off to sleep, which may be the

266
00:43:16.400 --> 00:43:32.239
reason you're listening, I also feel drowsy when I make

267
00:43:32.360 --> 00:43:53.480
these recordings. I also notice my mind drifting. In fact,

268
00:43:53.800 --> 00:44:10.519
at times I've actually fallen asleep without even noticing, and

269
00:44:10.559 --> 00:44:21.519
then I carry on talking. And it's only when I

270
00:44:21.599 --> 00:44:30.960
listen back to do the editing I hear snoring and

271
00:44:31.039 --> 00:44:41.039
I think, I don't remember snoring. I remember talking. Was

272
00:44:41.039 --> 00:44:48.239
this snoring was a pig turned up? That's why I

273
00:44:48.280 --> 00:44:56.440
sound like when I snare and I get really into

274
00:44:56.480 --> 00:45:09.519
the whole experience. Yes, I don't know how you feel,

275
00:45:15.679 --> 00:45:26.159
how relaxed you feel in your feet, how relaxed you

276
00:45:26.400 --> 00:45:27.960
feel in your hands.

277
00:45:43.039 --> 00:45:44.679
I have noticed.

278
00:45:46.679 --> 00:46:02.920
More and more that the more relaxed, deeper level of

279
00:46:03.159 --> 00:46:20.519
comfort you feel, the easier your breathing becomes. It's almost

280
00:46:20.800 --> 00:46:41.079
like that additional muscle relaxation. So this allows you to

281
00:46:41.280 --> 00:47:07.639
breathe easier without necessarily focusing on your breath, however, being

282
00:47:07.719 --> 00:47:37.400
able to notice the ease in which you breathe so naturally.

283
00:47:52.039 --> 00:48:34.239
You breathe so very easily and smoothly. Whenever I imagine

284
00:48:34.679 --> 00:48:50.800
my breathing improving. When I've got my eyes closed, I

285
00:48:51.000 --> 00:49:04.480
tend to visualize a beautiful field with trees and flowers

286
00:49:11.280 --> 00:49:44.119
producing all that life giving oxygen. It feels nice to,

287
00:49:45.840 --> 00:50:04.840
if nothing else, just taking some time away from everything,

288
00:50:16.119 --> 00:50:48.679
enjoying that feeling of peace serenity with a joyful heart.

289
00:51:14.000 --> 00:51:39.519
Time seems to just drip by so very slowly, relaxed,

290
00:51:45.400 --> 00:52:24.559
so deeply peaceful, completely unattached to any thoughts whatsoever in

291
00:52:24.719 --> 00:53:35.360
this moment, completely free, noticing that your mind has slowed down.

292
00:53:37.400 --> 00:54:24.119
Slowed down because nothing really requires your attention. You can

293
00:54:24.360 --> 00:54:40.480
enjoy the physical sensations of allowing the stress to rip

294
00:54:41.199 --> 00:54:55.119
out of your body, to appear out of every part,

295
00:55:00.960 --> 00:55:25.760
have your body being released from your brain, h your

296
00:55:25.880 --> 00:56:17.039
mind slowly but surely, the muscles say, your legs, relax

297
00:56:22.000 --> 00:57:12.159
res really, so very deeply, relax so deeply, and the feelings,

298
00:57:14.840 --> 00:57:39.719
the pleasant feelings in your arms and shoulders, deepening each

299
00:57:40.119 --> 00:58:18.119
part of your body further and deeper and deeper. Noticing

300
00:58:21.440 --> 00:58:48.320
the feelings in the back of your neck, feelings in

301
00:58:48.360 --> 00:59:40.880
your wrists, muscles, in front of your body, I all say,

302
00:59:47.639 --> 01:00:26.920
feeling peaceful deeply. There's a sense of peace spreads through

303
01:00:28.480 --> 01:00:29.679
your fairy core.

304
01:01:00.519 --> 01:01:01.719
Even when you.

305
01:01:04.639 --> 01:01:29.519
Focus on your mind, your mind becomes eve and slower,

306
01:01:45.280 --> 01:02:50.320
even deeper. M hm, relax so very slow, his stomach

307
01:03:04.400 --> 01:03:46.400
peace full in your stomach, You're back. Notice Notice how

308
01:03:46.639 --> 01:04:04.639
relaxed you'd never feel in the hole of your back.

309
01:04:29.800 --> 01:04:38.960
You spy from your brain all the way down the

310
01:04:39.000 --> 01:04:49.679
middle of your back, sending and receiving millions of messages

311
01:04:50.400 --> 01:06:21.440
every day, deep comfort, increasing deeply, relaxed uns, legs, spreading

312
01:06:21.599 --> 01:06:29.039
those signals down a spine or cord.

313
01:06:29.320 --> 01:06:30.039
Into air.

314
01:06:30.280 --> 01:06:49.000
Every part of your body, your shins and your calf

315
01:06:49.199 --> 01:07:45.719
muscles were elbows. Feelings of peace and tranquility spreading through

316
01:07:45.840 --> 01:08:03.159
your body, tips of your toes, to your eyes, your fingers,

317
01:08:07.480 --> 01:08:24.239
all the way till you lower back, letting he read

318
01:08:24.439 --> 01:09:35.000
the thinker peace, drifting, mind just wandering away, happy to

319
01:09:35.279 --> 01:10:39.600
let go, let go completely, let go, so tranquil, the

320
01:10:39.720 --> 01:12:26.039
whole body enjoying a sensor listening God he for more pece,

321
01:13:00.600 --> 01:13:11.800
enjoying the space, this space.

322
01:13:14.359 --> 01:13:15.520
Of peace.

323
01:13:18.640 --> 01:15:40.920
And safety, so very very relaxed, letting go. Maybe we

324
01:15:41.079 --> 01:15:48.600
can just focus on the different parts of your body,

325
01:15:52.720 --> 01:16:44.079
just to notice.

326
01:16:20.119 --> 01:16:55.920
A foolhead in your eyes. It two.

327
01:17:01.439 --> 01:17:42.119
So loose, noticing the sense of complete freedom, absolute freedom,

328
01:18:28.119 --> 01:19:38.760
prif prifa pea's for energy, peace to breeze, such easier

329
01:20:20.439 --> 01:20:53.079
loose you may have you may not have noticed your

330
01:20:53.279 --> 01:21:55.520
mind drifting peaceful man, even more deeply in the direction

331
01:21:55.720 --> 01:23:30.600
of total bliss for pace, bliss for pace, terrefting to

332
01:23:30.600 --> 01:24:49.920
to pace. Come so calm, letting go, peace with mind

333
01:24:52.239 --> 01:25:56.479
rexed forty so relaxed, so relaxed. Your body feels almost invisible,

334
01:26:11.640 --> 01:27:00.239
So the very relaxed. I'm peaceful, so peaceful, reli liquah.

335
01:27:32.079 --> 01:27:38.359
And you could start to notice that you are feeling

336
01:27:38.720 --> 01:27:49.960
more relaxed, even though I've not purposely focused your mind

337
01:27:50.880 --> 01:27:58.479
upon that sense of physical comfort that is growing within

338
01:27:58.560 --> 01:28:07.760
you throughout your body, and your mind starts to slow down,

339
01:28:12.640 --> 01:28:19.880
and that could be almost in recognition of I guess

340
01:28:20.239 --> 01:28:32.800
my speech not being particularly fast, and things just generally

341
01:28:34.399 --> 01:28:45.439
feel calmer. Just by listening to my voice, you give

342
01:28:45.520 --> 01:28:52.439
yourself an opportunity to take a break from the day,

343
01:28:54.560 --> 01:29:02.079
take a break from your life as it is, and

344
01:29:02.199 --> 01:29:09.960
to give yourself a rest, giving yourself permission to take

345
01:29:10.039 --> 01:29:15.640
some time off and to allow your body to relax

346
01:29:17.319 --> 01:29:25.479
and allow your mind to slow down, which in turn

347
01:29:27.840 --> 01:29:32.920
releases the tension and he stresses that you had in

348
01:29:32.960 --> 01:29:42.800
your body. It's almost as if the parts of your

349
01:29:42.840 --> 01:29:54.880
body just open up, allowing the negativity out and at

350
01:29:54.880 --> 01:30:03.159
the same time replacing that negativity with positive heathing energy,

351
01:30:06.239 --> 01:30:10.880
which then fills your body up and your mind to

352
01:30:12.479 --> 01:30:30.920
also starts to appreciate those feelings of increasing confidence, an

353
01:30:30.960 --> 01:30:48.079
almost uplifting feeling, positive healing, an energy that spreads through

354
01:30:48.119 --> 01:30:58.800
your body like a wave of comfort. And all this

355
01:30:59.119 --> 01:31:11.199
comes from just allowing yourself a few minutes, maybe half

356
01:31:11.239 --> 01:31:15.079
an hour, however long you want it to be, to

357
01:31:15.399 --> 01:31:29.239
just rest and allow your mind and your body to

358
01:31:29.359 --> 01:31:46.399
almost reset itself to the settings of comfort and relaxation, calmness,

359
01:31:50.239 --> 01:31:59.600
which allows more room for feelings of pleasure and happiness

360
01:32:03.640 --> 01:32:12.720
to move around your body and into your mind, almost

361
01:32:13.239 --> 01:32:17.880
as if your mind and your body are sinking together,

362
01:32:22.079 --> 01:32:33.279
almost mirroring each other with that growing positivity and calmness,

363
01:32:36.840 --> 01:32:44.119
And it feels nice. It really does feel nice to

364
01:32:44.279 --> 01:32:50.000
know that you are the one that has allowed yourself

365
01:32:53.439 --> 01:33:07.760
to feel more comfort, to experience more of this deep

366
01:33:08.159 --> 01:33:24.239
relaxation spreading throughout your body. And as I focus on

367
01:33:24.479 --> 01:33:30.239
each part of your body, you can notice that that

368
01:33:30.520 --> 01:33:47.239
part becomes even more relaxed just by focusing on it.

369
01:33:47.239 --> 01:33:56.920
It becomes even more calm and comfortable just by focusing.

370
01:34:00.920 --> 01:34:07.000
And as I move down your body, starting at your head,

371
01:34:09.399 --> 01:34:16.119
the parts that you've already focused on will continue to

372
01:34:16.239 --> 01:34:23.920
relax deeply, and those parts that we've not yet focused

373
01:34:23.960 --> 01:34:36.239
on or just automatically release any remain in tension in

374
01:34:36.359 --> 01:34:50.640
anticipation of even more comfort about to come. Now, I'm

375
01:34:50.640 --> 01:34:57.119
going to start by focusing on your forehead. Just being

376
01:34:57.279 --> 01:35:05.279
aware of the feelings of your fore head and any

377
01:35:05.359 --> 01:35:12.880
background sounds like mister Herbert the pigeon can just allow

378
01:35:13.000 --> 01:35:20.119
you to feel even more relaxed. Just means you're in

379
01:35:20.199 --> 01:35:28.279
the moment. This isn't this isn't a sterile environment. This

380
01:35:28.439 --> 01:35:36.279
is the world I live in, the countryside, so there's

381
01:35:36.359 --> 01:35:46.760
lots of nature sounds around. So as you focus on

382
01:35:46.800 --> 01:35:54.439
your forehead, just notice how it becomes even more relaxed

383
01:35:54.760 --> 01:36:03.760
as you focus only on my voice and that part

384
01:36:03.840 --> 01:36:14.680
of your body. Moving down to your eyes, focusing on

385
01:36:14.760 --> 01:36:28.079
your eyes, noticing how your eyelids feel so heavy yet

386
01:36:28.319 --> 01:36:35.560
so light at the same time, and all the muscles

387
01:36:35.600 --> 01:36:48.119
around your eyes relaxing completely. Moving your focus down to

388
01:36:48.159 --> 01:36:55.239
your mouth, your lips, your tongue, your teeth, and your gumbs,

389
01:36:57.560 --> 01:37:12.319
the whole of your mouth relaxing, calm and lease. As

390
01:37:12.359 --> 01:37:20.439
you focus now on your jawl not just the parts

391
01:37:20.439 --> 01:37:24.880
of your jaw near your mouth and your chin, but

392
01:37:25.039 --> 01:37:29.199
all the way up the size of your face to

393
01:37:29.279 --> 01:37:37.560
your ears, the hole of your jaw, feeding.

394
01:37:41.279 --> 01:37:55.840
More relaxed and calm.

395
01:37:56.119 --> 01:38:05.279
Focusing on your neck, the front of your neck and

396
01:38:05.319 --> 01:38:18.359
your throat relaxing and loose and calm. The side of

397
01:38:18.439 --> 01:38:23.760
your neck, the right and left side of your neck,

398
01:38:26.680 --> 01:38:34.840
relax and loose and calm.

399
01:38:41.000 --> 01:38:43.159
And now the back of your neck.

400
01:38:46.399 --> 01:38:56.439
Focusing on the back of your neck, letting go of

401
01:38:56.640 --> 01:39:02.159
any tension that may have been there before four and

402
01:39:02.800 --> 01:39:16.520
enjoying that sense of increasing comfort and release that you

403
01:39:16.640 --> 01:39:27.439
can experience in the back of your neck, moving down

404
01:39:27.880 --> 01:39:35.199
your back and moving either side of your spine right

405
01:39:35.279 --> 01:39:36.199
from the top of.

406
01:39:36.159 --> 01:39:37.039
Your back.

407
01:39:38.640 --> 01:39:42.319
All the way down to the bottom of your back

408
01:39:48.279 --> 01:39:59.600
down to your lower back. And as you move up

409
01:39:59.640 --> 01:40:08.479
and down your spine, you can feel the muscles either

410
01:40:08.600 --> 01:40:22.199
side of your spine relaxing even more. And as those

411
01:40:22.319 --> 01:40:31.760
muscles relax, that sense of comfort starts to spread outwards

412
01:40:33.319 --> 01:40:42.920
from your spine into both sides of your back, the

413
01:40:43.000 --> 01:40:46.560
top of your back, the middle, and your lower back.

414
01:40:50.039 --> 01:40:57.239
And as you scan gently and slowly up and down

415
01:40:57.399 --> 01:41:01.920
your back, there's the muscles.

416
01:41:01.479 --> 01:41:05.479
In the top of your back relax.

417
01:41:05.199 --> 01:41:12.840
And become looser. The muscles in the middle of your

418
01:41:12.880 --> 01:41:20.319
back also seem to just almost divide from each other,

419
01:41:21.279 --> 01:41:26.560
separating and almost melting.

420
01:41:32.319 --> 01:41:33.920
And in your lower back.

421
01:41:37.439 --> 01:41:45.000
There seems to be an extra special feeling of comfort.

422
01:41:50.239 --> 01:41:56.399
The spreads into your hips, sit down your lower back,

423
01:41:56.680 --> 01:42:04.680
into your hips, into the area where your cocksix are,

424
01:42:08.239 --> 01:42:15.800
and into your buttocks, and all those muscles that spread

425
01:42:17.159 --> 01:42:26.920
from your lower back into your hip area start to melt,

426
01:42:31.359 --> 01:42:44.279
start to really let go. Don't even nowhere about to

427
01:42:44.359 --> 01:42:51.119
focus on your shoulders, your back, and your spine will

428
01:42:51.159 --> 01:43:12.399
continue to let go, continue to lacks so calmly, and

429
01:43:12.479 --> 01:43:17.680
as you focus on your shoulders, you may notice that

430
01:43:17.680 --> 01:43:48.119
they're already feeding, really loose, they're already feeding calm, and

431
01:43:48.279 --> 01:44:00.760
they're feeding those muscles. Then move from your neck into

432
01:44:00.800 --> 01:44:37.760
your shoulders. Feel so soft and gentle, so smooth and calm.

433
01:44:37.800 --> 01:44:50.680
The feeding in your shoulders sins to spread deep into

434
01:44:50.720 --> 01:45:01.159
your shoulders, that sense of relaxation, not just traveling deeply

435
01:45:01.560 --> 01:45:18.520
into your muscles, but also relaxing the bones and moving

436
01:45:18.640 --> 01:45:26.920
all the way to underneath your arms, relaxing that whole

437
01:45:27.079 --> 01:45:32.680
area between the tops of your shoulders and underneath your arms.

438
01:45:36.880 --> 01:45:52.079
He Then you feel so relaxed and comfortable in your shoulders.

439
01:45:55.560 --> 01:46:18.000
Who sends that deep healing message into your arms? You

440
01:46:18.119 --> 01:46:23.840
may feel almost as if your arms are not even there,

441
01:46:25.359 --> 01:47:02.119
because they're so relaxed, so deeply relaxed, so so calm,

442
01:47:02.359 --> 01:47:24.239
so loose, not feeling. Spreading all the way down your arms,

443
01:47:26.960 --> 01:47:54.560
two elbows, including your elbows their comforts, spreads all away

444
01:47:55.680 --> 01:48:14.560
into wrists for armens, and your wrists so heavy yet

445
01:48:14.800 --> 01:48:58.920
at the same time so light and gentle. Focusing now

446
01:48:59.039 --> 01:49:36.760
on your hands, my hands, so peaceful in your hands,

447
01:49:55.239 --> 01:49:56.600
it is sense.

448
01:50:00.119 --> 01:50:01.319
Your peace.

449
01:50:13.039 --> 01:50:26.840
It just seems to feel so familiar when your hands

450
01:50:27.159 --> 01:51:31.560
relax deeply. Mhmm. Else, your thing is you things.

451
01:51:34.159 --> 01:51:35.000
Said this.

452
01:52:04.119 --> 01:52:37.680
You thing you tips, moving your attention to the front

453
01:52:37.840 --> 01:53:08.880
of your body, so comfortable, make on your focus your legs,

454
01:54:27.600 --> 01:55:22.640
let muscles in your thighs, your knees so relaxed, carved

455
01:55:22.880 --> 01:57:44.279
mussels and just shins co puzzyly four feathing your feet, sir, peaceful, so.

456
01:57:44.560 --> 01:58:56.279
Calm, so peaceful, so calm.

457
01:58:29.680 --> 01:58:59.640
So peaceful, so calm so peace fall RelA sin peace

458
01:59:00.399 --> 01:59:19.720
fall so calm, allowing that deep relaxation to spread your chest,

459
01:59:20.000 --> 01:59:51.359
in your stomach, so letting go of everything. So I'm

460
01:59:51.359 --> 02:00:02.680
gonna start counting down now, from twenty down to one.

461
02:00:03.439 --> 02:00:06.680
You can imagine in a way it's like just walking

462
02:00:06.800 --> 02:00:12.680
down some steps and each step or twenty steps, and

463
02:00:12.720 --> 02:00:23.159
each step represents a level of comfort, each step represents

464
02:00:25.720 --> 02:00:38.159
a deepening of that comfort, and the furvies you walk

465
02:00:38.239 --> 02:00:44.079
down those steps a deeper and more relaxed you feel.

466
02:00:50.680 --> 02:03:45.279
So starting with number twenty twenty nineteen, eighteen seventeen, sicksting

467
02:04:41.079 --> 02:06:25.199
eight four four two.

468
02:07:31.319 --> 02:07:32.000
Two well.

469
02:08:30.920 --> 02:13:49.880
Five four nine hey seven.

470
02:13:02.319 --> 02:17:02.239
Four five four f.

471
02:20:40.440 --> 02:21:46.879
One and now as you focus on your eyes. We're

472
02:21:46.959 --> 02:21:58.479
going to count down from ten douts one, focusing just

473
02:21:58.719 --> 02:22:06.639
on your eyes, your eyelids, the muscles around your eyes,

474
02:22:09.680 --> 02:22:18.440
your eye walls themselves, our whole area that makes up

475
02:22:18.479 --> 02:22:34.520
your eye. And as we count down from ten down

476
02:22:34.600 --> 02:22:47.600
to one, whilst focus in on your eyes, you'll become

477
02:22:49.639 --> 02:23:01.760
twice is relaxed with each number counting down that you

478
02:23:01.920 --> 02:23:09.479
may find the all you want to do is just

479
02:23:11.479 --> 02:23:18.680
drift off to sleep. And if that's what you want,

480
02:23:21.680 --> 02:23:34.719
then just allow yourself to do that. Now, focusing on

481
02:23:34.799 --> 02:23:42.159
your eyes, I'm going to begin counting down from ten

482
02:23:42.520 --> 02:26:51.559
down to one right now, ten nine eight seven four.

483
02:27:55.479 --> 02:30:07.520
Five four.

484
02:30:20.159 --> 02:33:00.120
Three two one.

485
02:33:00.920 --> 02:33:17.600
So counting down from ten to one ten nine eight

486
02:33:20.399 --> 02:33:23.520
seven six.

487
02:33:25.360 --> 02:33:28.639
Five four.

488
02:33:31.200 --> 02:33:35.399
Three two.

489
02:33:37.239 --> 02:33:43.920
One.

490
02:33:44.520 --> 02:33:47.440
And maybe that was a bit too quick in order

491
02:33:47.479 --> 02:33:51.440
to relax. Maybe it's a bit too fast for you

492
02:33:51.719 --> 02:34:01.479
to notice the calming of your body, maybe even a

493
02:34:01.479 --> 02:34:05.319
little bit of pressure there, Like you're counting down from

494
02:34:05.360 --> 02:34:08.159
ten to one. Would you expect me to do? Man,

495
02:34:09.000 --> 02:34:12.719
expect me to stick go with floppy just because you're

496
02:34:12.760 --> 02:34:22.159
counting down. We could try it again, but this time

497
02:34:22.239 --> 02:34:29.479
I go this lower. This time, as you focus on

498
02:34:29.520 --> 02:34:34.440
the whole of your body before we focus on your legs,

499
02:34:36.280 --> 02:34:45.520
just notice how your body does start to feel more

500
02:34:45.879 --> 02:35:26.200
relaxed with every number that I count down ten nine, eight, seven, six,

501
02:35:34.559 --> 02:36:09.959
five four three two.

502
02:36:27.879 --> 02:36:39.000
One.

503
02:36:39.479 --> 02:36:45.200
And just notice how how you feel, generally, how your

504
02:36:45.200 --> 02:37:00.399
body feels. It's not necessarily even about counting down ten

505
02:37:00.479 --> 02:37:10.879
to one. It's that space that you have, that space

506
02:37:11.040 --> 02:37:31.680
between being active physically or mentally to just sitting or

507
02:37:31.760 --> 02:37:37.600
lying down, just being there, not doing anything, not saying anything,

508
02:37:37.760 --> 02:37:44.360
not needing to think about anything. So that opens up

509
02:37:44.360 --> 02:37:47.920
a space, you know, a bit of a space.

510
02:37:48.360 --> 02:37:48.879
A gap.

511
02:37:55.079 --> 02:37:58.639
And the more I came down from ten to one,

512
02:37:59.760 --> 02:38:07.959
the get that gap becomes. So there's that gap of calmness,

513
02:38:09.280 --> 02:38:25.440
of comfort, relaxation. It's a nice feeling, and it moves

514
02:38:26.520 --> 02:38:42.000
those stresses or discomforts physically or emotionally, moves them away.

515
02:38:43.200 --> 02:38:44.680
Allows you.

516
02:38:46.879 --> 02:38:47.479
To just.

517
02:38:50.399 --> 02:38:57.159
Slow down, someone to count again from ten down to one,

518
02:38:57.520 --> 02:39:07.799
and notice that gap widening the gap. And as it widens,

519
02:39:07.840 --> 02:39:13.920
it's almost like the stress and attention falls into the

520
02:39:13.959 --> 02:39:39.479
gap and gives you that distance, that space. Now ten

521
02:39:44.000 --> 02:41:39.319
nine eight, seven, six, five four three two.

522
02:41:28.719 --> 02:41:44.639
One, And how did your body feel?

523
02:41:46.840 --> 02:42:12.440
Now? You notice that you're feeling calmer, that you feeling

524
02:42:14.760 --> 02:42:42.159
more relaxed as we now focus on your legs, just

525
02:42:42.319 --> 02:43:03.840
your legs. We're just gonna start with focusing on your thighs.

526
02:43:18.479 --> 02:43:22.840
Of course, it's not the most exciting thing to be doing,

527
02:43:23.559 --> 02:43:30.000
because I'm sure, like most of your body is not

528
02:43:30.040 --> 02:43:42.280
a lot going on right now. Just focusing on the

529
02:43:42.360 --> 02:43:48.440
whole of your thighs, the tops of your thighs, the

530
02:43:48.719 --> 02:43:55.360
sides of your thighs, the bottoms of your thighs, your

531
02:43:55.440 --> 02:44:00.680
outer thighs, and your inner thighs basically lead the whole

532
02:44:00.719 --> 02:44:08.319
of your thigh that leads into your hip and it

533
02:44:08.360 --> 02:44:19.120
goes down to your knee joint. Now, this is a

534
02:44:19.120 --> 02:44:27.600
big area. It's a very heavy area. It's very strong,

535
02:44:28.760 --> 02:44:34.200
probably the strongest muscles in your body or in your thighs.

536
02:44:43.959 --> 02:44:51.719
But I don't think we perhaps give enough attention to

537
02:44:51.920 --> 02:45:05.040
our thighs. Perhaps we don't I acknowledge how important our

538
02:45:05.239 --> 02:45:25.440
thighs are to our lives, how much they actually do

539
02:45:25.600 --> 02:45:32.040
for us all through our lives.

540
02:45:38.040 --> 02:45:39.239
And it may.

541
02:45:39.159 --> 02:45:44.440
Seem to sound really weird, but I think that all

542
02:45:44.559 --> 02:45:52.239
of our body parts, especially our thighs, needs some TLC,

543
02:45:55.479 --> 02:46:08.159
a bit of love shown, a bit of acknowledgment. I

544
02:46:08.280 --> 02:46:20.959
thank you gratitude for what our thighs do for us.

545
02:46:23.920 --> 02:46:30.000
And I know this may sound is strange. Maybe you think,

546
02:46:30.360 --> 02:46:33.319
why am I Surely I should be out in the

547
02:46:33.399 --> 02:46:41.959
garden hugging a tree or something. Well, it's hard to

548
02:46:41.959 --> 02:46:45.200
set a microphone up on a tree. That's why I'm

549
02:46:45.239 --> 02:46:48.159
doing this indoors. Otherwise I would be outside hugging a tree.

550
02:46:49.239 --> 02:46:58.079
Now I can't see the television from the tree. If

551
02:46:58.120 --> 02:47:04.280
you move down to your knees gain such an important part.

552
02:47:07.760 --> 02:47:12.920
And I think we don't necessarily I'll speak for myself here,

553
02:47:15.360 --> 02:47:20.479
I don't necessarily appreciate all that my nees do for

554
02:47:20.559 --> 02:47:27.040
me until I have a problem with my knee. It's occasionally,

555
02:47:27.120 --> 02:47:32.079
if I ever maybe i'll bash it or it's aching

556
02:47:32.239 --> 02:47:38.719
for some reason. It's then that I realize how much

557
02:47:38.760 --> 02:47:43.200
it does. You know, the benefit of being able to

558
02:47:43.360 --> 02:47:52.600
use my legs without any kind of physical discomfort is

559
02:47:53.360 --> 02:48:02.159
a beautiful thing that's possibly not appreciated until it's temporarily removed.

560
02:48:03.239 --> 02:48:10.360
You know that's comfort. But as you focus on your knees,

561
02:48:12.399 --> 02:48:18.079
regardless of how your knees feel, you can have that

562
02:48:18.319 --> 02:48:24.520
sense of gratitude and love to your knees for all

563
02:48:24.600 --> 02:48:36.920
that they do for you, and you can still have

564
02:48:36.959 --> 02:48:41.200
that attention on your thighs and maybe notice how your

565
02:48:41.239 --> 02:48:53.120
thighs feel. Maybe you've noticed that they are relaxing more

566
02:48:54.879 --> 02:49:06.639
deeply as you focus now on the bottoms of your legs,

567
02:49:07.000 --> 02:49:12.440
your shins and your calf muscles and the bones between

568
02:49:12.600 --> 02:49:18.760
your knees and your feet incorporate, and of course your

569
02:49:18.840 --> 02:49:32.840
ankles so important. Anyone that's had even the slightest sprain

570
02:49:32.959 --> 02:49:40.040
of an ankle knows how how much we take our

571
02:49:40.120 --> 02:49:48.680
ankles for granted. And it's kind of strange in a

572
02:49:48.719 --> 02:49:54.360
way when you think that. You know, logically, our wrists

573
02:49:54.479 --> 02:49:57.760
are a lot thinner than the rest of our arms,

574
02:49:58.440 --> 02:50:02.280
which is okay, doesn't can't see any problem with that

575
02:50:03.440 --> 02:50:09.399
because we're just picking stuff up. But our ankles so

576
02:50:09.559 --> 02:50:19.559
much thinner than the rest of our legs, and from

577
02:50:19.639 --> 02:50:24.200
a physics perspective or logical even it doesn't really make

578
02:50:24.319 --> 02:50:32.360
sense that all this weight would ultimately be resting on

579
02:50:33.200 --> 02:50:42.239
your ankles then leading to your feet. That thin area,

580
02:50:43.440 --> 02:50:50.440
a thin bone. Yeah, it does so much great work.

581
02:50:52.520 --> 02:51:02.280
Supports us, supports our body for a lifetime, helps us

582
02:51:02.719 --> 02:51:11.360
to balance, It helps you to get her around and

583
02:51:11.399 --> 02:51:25.440
be mobile. And there's the calf muscles. Of course, when

584
02:51:25.479 --> 02:51:28.639
I was younger, I couldn't see the point in calf muscles.

585
02:51:29.360 --> 02:51:34.079
I didn't seem to do anything. Okay, if I walked

586
02:51:34.079 --> 02:51:37.799
around on tiptoes, then my calf muscles get some work.

587
02:51:39.159 --> 02:51:41.760
But of course that's not true. The calf muscles are

588
02:51:41.799 --> 02:51:51.680
being used whenever we use her legs and your shins

589
02:51:54.959 --> 02:52:05.000
there to protect your lower legs, shaped in a way,

590
02:52:05.799 --> 02:52:17.959
almost as a protector for the bone, leading of course

591
02:52:18.000 --> 02:52:28.159
to your ankles and your feet. But we're not going

592
02:52:28.200 --> 02:52:30.399
to focus on your feet. We're just going to focus

593
02:52:30.440 --> 02:52:36.639
on the legs. And I realize that now that I've

594
02:52:36.719 --> 02:52:41.399
mentioned your feet, it probably focusing on them anyway, So

595
02:52:41.520 --> 02:52:43.959
maybe I should focus on your feet a little bit.

596
02:52:47.959 --> 02:52:52.440
You can have them in your awareness the same as

597
02:52:52.479 --> 02:52:56.840
you have your thighs in your awareness. Even though we

598
02:52:56.959 --> 02:53:00.959
haven't been focusing on your thighs for a few minutes,

599
02:53:02.719 --> 02:53:11.639
let be focus in on your ankles. There's still that

600
02:53:12.920 --> 02:53:27.479
sensation of comfort in your thighs, and there's that movement

601
02:53:29.040 --> 02:53:37.120
of energy because the thighs hold lots of different sensations.

602
02:53:38.520 --> 02:53:43.399
Of course, there's the muscles the big strong muscles that

603
02:53:43.479 --> 02:53:56.399
we have in our thighs. But the skin on the

604
02:53:56.479 --> 02:54:01.959
outside of the thighs, as in the outside of all

605
02:54:02.000 --> 02:54:10.879
of our body, can be very sensitive, sensitive to the touch,

606
02:54:13.639 --> 02:54:27.600
sensitive to temperature. And inside your thighs the bones, there's

607
02:54:28.000 --> 02:54:33.159
the muscle, there's the blood, vessels, the arch trees, all

608
02:54:33.280 --> 02:54:41.879
this stuff, it's inside your thighs, and I guess sometimes

609
02:54:42.479 --> 02:54:45.280
it'd be nice if you could actually put your fingers

610
02:54:46.239 --> 02:54:52.239
inside your thighs and a message, so you can message

611
02:54:52.319 --> 02:54:55.520
on the outside, of course, but to be able to

612
02:54:55.520 --> 02:54:58.760
get deep into the muscles, and to be able to

613
02:54:58.799 --> 02:55:05.159
just message inside your thighs, message in the bones of

614
02:55:05.239 --> 02:55:13.360
your leg, massage in all the veins, and just gently

615
02:55:16.079 --> 02:55:25.680
healing your thighs, and you could move down message and

616
02:55:25.799 --> 02:55:31.399
inside your knees, just message in those bones, but with

617
02:55:31.719 --> 02:55:39.200
healing fingertips, spreading that healing energy deep into the joints

618
02:55:40.319 --> 02:55:48.360
of your knees. Of course, there's the back of your

619
02:55:49.440 --> 02:55:54.200
your knee, you know, the inside crease where your knee is.

620
02:55:55.799 --> 02:56:01.319
It's a very sensitive area. Very it feels very nice

621
02:56:01.360 --> 02:56:06.000
when you stroke it. That might be because it's an

622
02:56:06.000 --> 02:56:11.319
area that's not really touched very often. It's almost like

623
02:56:11.399 --> 02:56:18.239
a hidden part, that crease in your legs. It's almost

624
02:56:20.319 --> 02:56:24.920
like a part that has a sensitivity, which is a

625
02:56:24.959 --> 02:56:36.000
little bit different. Of course, it's protected by your legs.

626
02:56:43.200 --> 02:56:47.520
So you can imagine putting your fingers into that crease

627
02:56:48.319 --> 02:56:57.280
in your legs, that fold in between your legs. You

628
02:56:57.319 --> 02:57:01.840
can just mess out with your fingertips. Imagine your fingertips

629
02:57:01.920 --> 02:57:12.520
going inside, massage in the muscle tissue. You can of

630
02:57:12.520 --> 02:57:19.680
course feel the bones of your knees healing through your fingertips.

631
02:57:27.040 --> 02:57:32.399
And then as you go down to your calf muscles.

632
02:57:32.719 --> 02:57:34.559
Now that's the part I'd like to be able to

633
02:57:35.280 --> 02:57:42.680
really put my fingertips deep inside my calf muscles, massage

634
02:57:42.719 --> 02:57:51.840
in every single tissue of that muscle, healing every part,

635
02:57:57.760 --> 02:58:03.920
and then doing the same for my shins, massage in

636
02:58:04.040 --> 02:58:11.639
and gently stroking the bones, gently stroking them, healing in

637
02:58:11.680 --> 02:58:18.840
a loving way, because they deserve to be treated as

638
02:58:18.920 --> 02:58:22.959
the precious bones that they are, because our legs are

639
02:58:23.000 --> 02:58:28.440
so precious as in all the other parts of our body,

640
02:58:29.280 --> 02:58:43.319
and more precious than anyture on the planet. When you

641
02:58:43.479 --> 02:58:55.639
start to think about your legs in this way, it

642
02:58:55.719 --> 02:59:05.399
can change your perspective. It might sound a bit, a

643
02:59:05.479 --> 02:59:10.760
bit silly to start with, the idea of having love

644
02:59:11.280 --> 02:59:20.719
for your legs, showing appreciation for your thighs, wanting to

645
02:59:20.719 --> 02:59:26.559
be able to put your hands in your thighs and

646
02:59:26.760 --> 02:59:33.200
massage the muscles and the bones, and to get your

647
02:59:33.239 --> 02:59:41.959
fingers deep in there, releasing all tension, just to show

648
02:59:43.639 --> 02:59:51.040
how much you care about your legs, how much you

649
02:59:51.159 --> 02:59:59.200
care for what your legs do for you regularly your

650
02:59:59.280 --> 03:00:09.280
knees of carves your ankles. The strength of your ankles,

651
03:00:12.159 --> 03:00:16.879
considering how thin they are compared to the rest of

652
03:00:16.920 --> 03:00:26.760
your legs, especially your thighs. Yeah, they're so strong, so flexible,

653
03:00:30.520 --> 03:00:43.319
absolutely amazing things. Your ankles are truly a gift because

654
03:00:43.360 --> 03:00:52.159
of what they do for you, supporting all that weight,

655
03:00:54.120 --> 03:00:58.520
regardless of how what weight you are, even if you

656
03:00:58.639 --> 03:01:03.719
only ate stone, there's still a lot of weight for

657
03:01:03.760 --> 03:01:10.479
these little ankles. Now, I'm a lot heavier than eight

658
03:01:10.559 --> 03:01:21.239
stone double down, yet my ankles support my body all

659
03:01:21.280 --> 03:01:27.760
the time. Although they do give off a sigh of

660
03:01:27.840 --> 03:01:33.079
relief when I sit down, that's a fact, my whole

661
03:01:33.159 --> 03:01:42.680
legs do. My feet feet also go and my toes clap.

662
03:01:43.840 --> 03:02:12.399
They're so happy. Your legs really are amazing. And I

663
03:02:12.479 --> 03:02:16.440
know that talking about talking about your legs is probably

664
03:02:18.879 --> 03:02:23.600
possibly among the most most boring things you've ever heard

665
03:02:23.639 --> 03:02:32.040
anyone say. Possibly you're boring or not. Everything I said

666
03:02:32.159 --> 03:02:48.840
is true. Your legs are amazing. Your legs deserve not

667
03:02:49.200 --> 03:03:07.719
just respect, they deserve to relax deeply. They deserve to

668
03:03:07.799 --> 03:03:13.120
take some time out of the day to just let

669
03:03:13.239 --> 03:03:34.239
go completely. Your legs.

670
03:03:38.399 --> 03:03:40.959
Really can relax.

671
03:03:48.559 --> 03:03:52.719
And because the legs are so such a most, you know,

672
03:03:52.920 --> 03:03:58.879
very important part of your body. When you relax your legs,

673
03:03:58.959 --> 03:04:06.200
the rest of your body also naturally follows in that

674
03:04:09.920 --> 03:04:20.799
journey of comfort. I can feel it in my hips.

675
03:04:22.120 --> 03:04:29.040
My hips feel really loose, and also in my lower

676
03:04:29.079 --> 03:04:35.959
back as well. My lower back really feels it feels stretched,

677
03:04:37.040 --> 03:04:40.120
even though I'm just sitting in a chair and there's

678
03:04:40.200 --> 03:04:45.479
no stretching as far as I'm aware that I'm doing.

679
03:04:46.440 --> 03:04:49.040
But it's almost as if the muscles are just relaxed

680
03:04:49.079 --> 03:04:54.680
so much that there is a natural stretch as the

681
03:04:54.840 --> 03:05:17.079
tension has reduced a lot. And I'm now going to

682
03:05:17.159 --> 03:05:24.680
count down from ten down to one, and you can

683
03:05:24.719 --> 03:05:50.440
continue to fill wonderfully relaxed ten nine, eight, seven, six.

684
03:05:53.200 --> 03:06:17.680
Five, four three two. Why relax.

685
03:06:25.520 --> 03:06:29.360
So I'm just going to count down from five down

686
03:06:29.399 --> 03:06:33.840
to one. And as a countdown, if you just focus

687
03:06:33.959 --> 03:06:41.920
on the numbers, just the numbers counting down, and notice

688
03:06:42.799 --> 03:06:50.840
how you feel in this moment as you hear the

689
03:06:50.920 --> 03:06:59.040
numbers counting down, knowing that those numbers counting down represent

690
03:06:59.840 --> 03:07:09.040
you feeling calmer, not just in your body, but also

691
03:07:11.280 --> 03:07:17.959
relaxing your mind. I just notice how you feel. There's

692
03:07:18.040 --> 03:07:23.840
nothing to do, there's nothing to say, there's nothing to

693
03:07:23.920 --> 03:08:09.079
think about, starting with number five, four, three.

694
03:08:00.360 --> 03:08:00.680
Two.

695
03:08:06.559 --> 03:08:27.879
One. And as you notice the gradual letting go of

696
03:08:28.000 --> 03:08:35.159
the tension in your body, you may also begin to

697
03:08:35.399 --> 03:08:42.719
notice and be aware of how your mind is starting

698
03:08:43.159 --> 03:08:52.239
to slow down. This is just a natural thing that happens.

699
03:08:53.719 --> 03:08:58.959
It's not really a special procedure. It's just natural because

700
03:08:59.000 --> 03:09:04.959
as your body relaxes, your mind also starts to relax.

701
03:09:06.520 --> 03:09:10.159
And the more your mind relaxes, the more your body relaxes.

702
03:09:10.280 --> 03:09:20.920
It's just a continuous circle of relaxation. And there's that

703
03:09:22.079 --> 03:09:29.959
calmness that comes from relative quietness. You know, even even

704
03:09:29.959 --> 03:09:36.479
if there's background sounds either your side or mind, it's

705
03:09:36.639 --> 03:09:42.559
still going to be quite calm. You know, you haven't

706
03:09:42.559 --> 03:09:47.559
got the television on. There's no music in the background

707
03:09:47.600 --> 03:09:50.319
unless you're listening to the recording. With music, of course,

708
03:09:55.159 --> 03:09:57.319
you're very likely not going to be sitting in a

709
03:09:57.440 --> 03:10:00.600
room with other people. Of course you might be, but

710
03:10:01.840 --> 03:10:05.159
generally it's more ideal if you can do this on

711
03:10:05.200 --> 03:10:16.559
your own, so no distractions, and when you stop thinking

712
03:10:16.600 --> 03:10:33.799
about stuff, relaxation automatically rises, a sense of comfort starts

713
03:10:33.840 --> 03:10:42.639
to grow, and without trying to build it up into

714
03:10:42.680 --> 03:10:57.120
something fantastical or something magical, this is just a natural process,

715
03:10:57.159 --> 03:11:07.920
something that's easy to accomplish. In fact, it's almost you know,

716
03:11:08.000 --> 03:11:14.879
the sense of relaxing completely happens really when you put

717
03:11:15.000 --> 03:11:18.920
no effort into it. It's not something that you can

718
03:11:19.000 --> 03:11:30.680
really force. It's something that happens naturally. And part of

719
03:11:31.040 --> 03:11:41.239
the process of this recording and others is simply two

720
03:11:42.840 --> 03:11:53.200
allow you to take advantage of this space. This time,

721
03:11:56.120 --> 03:12:07.399
it's just let go to just be here, to be

722
03:12:07.760 --> 03:12:21.200
in tune with how you feel, yet with the intention

723
03:12:23.440 --> 03:12:34.920
of wanting to relax deeply and maybe even to fall asleep,

724
03:12:36.040 --> 03:12:41.280
depending on what it is that you wish for yourself

725
03:12:43.000 --> 03:12:58.079
in this moment. As we know, relaxing is the majority

726
03:12:59.280 --> 03:13:03.760
of the process of falling asleep. The actual falling asleep

727
03:13:03.799 --> 03:13:10.760
part is a tiny bit at the end. The deeper

728
03:13:11.920 --> 03:13:34.399
relaxed you become, the easier you find yourself drifting. You

729
03:13:34.440 --> 03:13:42.879
can also, if you choose, stay focused on my voice

730
03:13:43.239 --> 03:14:10.040
and really enjoy the process of gradually relaxing each muscle

731
03:14:14.639 --> 03:14:41.520
in your body effortlessly and just observing the sensation of

732
03:14:41.760 --> 03:14:57.440
letting go completely. This time, I'm going to count from

733
03:14:57.639 --> 03:15:08.440
six down to one, and you can notice your mind

734
03:15:10.399 --> 03:15:23.879
calming down more with each number that you hear me say, naturally,

735
03:15:24.920 --> 03:15:34.639
feeling calm and slow and peaceful.

736
03:15:39.959 --> 03:16:07.200
Sex five.

737
03:16:26.799 --> 03:18:33.399
Four, three, one, being aware of how your mind to

738
03:18:33.799 --> 03:19:02.239
slowed right down, sinking deeply into relaxation. And as you

739
03:19:02.440 --> 03:19:11.120
focus on your mind, you may notice that there are

740
03:19:11.239 --> 03:19:21.479
some thoughts still there, maybe some stubborn thoughts that for

741
03:19:21.520 --> 03:19:34.680
some reason perhaps need your attention. So what you can

742
03:19:34.799 --> 03:19:48.200
do is send love to those thoughts. Sprinkle those thoughts

743
03:19:52.639 --> 03:19:58.559
with love. Might all petals from a flower, Just sprinkle

744
03:19:58.600 --> 03:20:05.760
it over them, petals filled with love towards those thoughts,

745
03:20:06.280 --> 03:20:13.239
to let those thoughts know that you're not abandoned in them.

746
03:20:14.079 --> 03:20:21.920
You just need them. You require them to just calm down,

747
03:20:24.120 --> 03:20:41.600
slow down, quiet, down for now, So as you focus

748
03:20:41.680 --> 03:20:47.000
on those remaining thoughts as we count down this time

749
03:20:47.079 --> 03:20:55.520
from seven down to one. With each number, just imagine

750
03:20:55.680 --> 03:21:11.840
sprinkling those flower petals of love, kindness, gratitude over those thoughts,

751
03:21:16.879 --> 03:21:23.120
which will allow them to just melt away and relax deeply.

752
03:21:27.239 --> 03:21:41.719
With every number, those thoughts will become more and more relaxed,

753
03:21:47.280 --> 03:23:10.200
starting with number seven, six, five, four, three.

754
03:23:42.479 --> 03:23:42.959
Two.

755
03:24:01.440 --> 03:24:31.559
One. And as you now notice how relaxed you're feeling

756
03:24:35.239 --> 03:24:50.879
in your body, we're going to focus on your hands

757
03:24:56.680 --> 03:25:02.959
because the more relaxed your hands are, the more relaxed

758
03:25:03.200 --> 03:25:05.719
your body and mind are.

759
03:25:20.600 --> 03:25:21.239
And there's.

760
03:25:22.719 --> 03:25:32.959
You focus on your hands and your fingers. There's nothing

761
03:25:33.440 --> 03:25:38.200
needed to be done. There's no clenching of fists or

762
03:25:39.239 --> 03:25:49.559
tents in the fingers or anything like that. It's just

763
03:25:50.040 --> 03:26:04.120
noticing and focusing on your hands, noticing how they feel.

764
03:26:18.719 --> 03:26:29.319
Because the more relaxed your hands feel, the calmer your

765
03:26:29.399 --> 03:26:41.319
mind feels, and the more comfort you feel throughout your body.

766
03:26:47.239 --> 03:26:50.399
You may.

767
03:26:52.639 --> 03:27:35.120
Have already noticed you mind is starting to dress like

768
03:27:35.399 --> 03:27:50.479
since just on your hands and fingers, allowing them to

769
03:27:52.959 --> 03:28:04.520
experience how real deepening of that relaxation in your hands

770
03:28:04.559 --> 03:28:22.959
and fingers more and more relaxed. With each number.

771
03:28:30.360 --> 03:28:31.360
From eight.

772
03:28:33.520 --> 03:28:45.680
Down to one, you can almost feel that healing and

773
03:28:45.879 --> 03:28:58.159
relaxing energy spreading into your hands and fingers, becoming.

774
03:29:01.920 --> 03:29:03.639
Ye more.

775
03:29:05.479 --> 03:29:21.239
Relaxing with each number you hear, going down from eight

776
03:29:22.000 --> 03:32:49.719
down to one, drifting, drifting again, starting with number eight, seven, six, five, four, three, two,

777
03:33:38.760 --> 03:33:48.280
just being here now, nothing to think about, nothing to do,

778
03:33:49.680 --> 03:34:03.760
nothing to say, and everything just feels calmer. And this

779
03:34:03.920 --> 03:34:11.639
is your natural state of being. This is how you

780
03:34:11.799 --> 03:34:13.920
just normally.

781
03:34:13.600 --> 03:34:18.040
Feel when you take away all of.

782
03:34:18.000 --> 03:34:25.000
That other stuff that we add, you know, things like

783
03:34:25.360 --> 03:34:41.120
stress and worrying and overthinking and anxiety, tension, just generally

784
03:34:41.239 --> 03:34:42.520
thinking about stuff.

785
03:34:44.440 --> 03:34:45.639
When you take that.

786
03:34:45.559 --> 03:34:49.559
Away, which is what we do what we do now,

787
03:34:55.840 --> 03:35:07.159
you're left with a real sense of peacefulness which comes

788
03:35:07.239 --> 03:35:16.639
to you very quickly because ultimately it's just a feeling,

789
03:35:20.959 --> 03:35:28.799
a feeling of comfort. It's almost as if you've gone

790
03:35:28.799 --> 03:35:37.319
inside yourself and you've found a special place where everything

791
03:35:40.639 --> 03:35:49.000
is peaceful, a place where you can feel relaxed and

792
03:35:49.120 --> 03:35:57.920
your natural sense of comfort, a place where you can

793
03:35:58.000 --> 03:36:07.520
be you, where you can accept yourself for who you are,

794
03:36:10.040 --> 03:36:16.760
a place where you're not trying to please anybody else ever,

795
03:36:20.719 --> 03:36:29.360
a place where you can actually not just love yourself,

796
03:36:29.399 --> 03:36:35.479
but in some ways more importantly, you can like yourself.

797
03:36:37.360 --> 03:36:54.719
Appreciate who you are. That sense of gratitude is in

798
03:36:54.760 --> 03:36:56.280
the air all around you.

799
03:37:03.920 --> 03:37:11.760
That's also a place where you can actually feel the

800
03:37:12.079 --> 03:37:27.399
healing energy soaking into your body. Healing energy soaking into

801
03:37:27.479 --> 03:37:37.520
your body, and that healing energy spreads through your veins,

802
03:37:41.200 --> 03:37:51.000
traveling to each and every single part of your body,

803
03:37:54.000 --> 03:38:00.079
and you start to realize that actually that healing energy,

804
03:38:01.079 --> 03:38:07.520
it's not just entered into your brain, it's become part

805
03:38:08.000 --> 03:38:19.319
of your brain, and that spinal fluid is now mixed

806
03:38:19.399 --> 03:38:30.559
with healing energy, not just allowing you to feel so

807
03:38:30.799 --> 03:38:42.639
much more relaxed and healthy in this moment, but also

808
03:38:45.600 --> 03:38:53.120
you start to realize that actually, what's happening now with

809
03:38:53.280 --> 03:39:02.959
that healing, relaxing energy spreading through your body, it's actually

810
03:39:03.319 --> 03:39:13.559
changing your life. It's actually changing the way you're going

811
03:39:13.639 --> 03:39:20.440
to feel not just now, but tomorrow and the next day.

812
03:39:22.319 --> 03:39:29.879
As your health improves, not just your physical health but

813
03:39:29.959 --> 03:39:31.040
your mental health.

814
03:39:34.879 --> 03:39:36.719
Things that used.

815
03:39:36.520 --> 03:39:42.360
To bother you in the past, for some reason, no

816
03:39:42.399 --> 03:39:50.399
longer have the effect that they used to because something

817
03:39:50.520 --> 03:40:01.639
has changed deep within you. Maybe things that used to

818
03:40:03.840 --> 03:40:13.360
cause you to feel anger no longer have that power

819
03:40:16.200 --> 03:40:21.319
to control you the way they seem to be able

820
03:40:21.360 --> 03:40:32.360
to before. As you realize that you're the one who

821
03:40:32.440 --> 03:40:46.799
decides what affects you, You're the one who decides to

822
03:40:46.959 --> 03:40:59.840
feel relaxed and calm when you choose to enjoy noticing

823
03:41:00.959 --> 03:41:15.600
these natural developments of healing, continuing to grow and improve

824
03:41:15.959 --> 03:41:27.000
your life day by day, including of course, your ability

825
03:41:29.040 --> 03:41:44.200
to relax so much easier. And sleeping is the most

826
03:41:44.440 --> 03:41:55.440
natural thing in the world to you, because falling asleep

827
03:41:55.600 --> 03:42:06.440
is something that you've done so many times in your life,

828
03:42:07.200 --> 03:42:11.360
and you know that you were born, as we all were,

829
03:42:12.040 --> 03:42:22.200
with the ability to fall asleep naturally. We were born

830
03:42:23.319 --> 03:42:33.799
with that ability to just drift off into a deep,

831
03:42:35.040 --> 03:42:46.840
healing sleep. Even when we're kids, sometimes we'll fall asleep

832
03:42:46.879 --> 03:42:51.799
when we don't even want to try to stay awake.

833
03:42:53.120 --> 03:42:56.680
Maybe it's a birthday in the morning, or it's Christmas

834
03:42:56.799 --> 03:43:00.600
or holiday or something we look forward to. We don't

835
03:43:00.600 --> 03:43:05.239
want to go to sleep. But the more we want

836
03:43:05.280 --> 03:43:10.479
to stay awake, the more we just start to drift.

837
03:43:14.600 --> 03:43:18.600
And the more you fight drifting, the more you try

838
03:43:18.680 --> 03:43:23.600
to stop yourself and drift in a shape, the deeper

839
03:43:23.760 --> 03:43:35.399
and stronger that drifting becomes. Because we're born not just

840
03:43:35.559 --> 03:43:42.280
with the need to relax deeply and to naturally fall asleep,

841
03:43:45.479 --> 03:43:59.639
but it's our birthright, it's part of our DNA, and sometime,

842
03:44:00.120 --> 03:44:05.479
as we get older in life, perhaps at times we

843
03:44:05.840 --> 03:44:19.440
have forgotten that relaxing completely. It's not only a wonderfully

844
03:44:19.799 --> 03:44:43.879
pleasant experience, it's also really easy. It's very, very easy

845
03:44:45.200 --> 03:44:49.040
to let go, because that's all it is.

846
03:44:49.079 --> 03:44:49.639
It's just.

847
03:44:53.079 --> 03:45:04.600
Deciding to let go. And when you press the play

848
03:45:04.600 --> 03:45:14.879
button on my recordings, you have given permission for my

849
03:45:15.120 --> 03:45:23.239
voice to relax you. When you press that play button,

850
03:45:24.239 --> 03:45:32.680
you have given me permission for my words to affect

851
03:45:35.159 --> 03:45:47.239
you in a positive, only a positive way, opening up.

852
03:45:52.200 --> 03:45:53.200
Your mind.

853
03:45:54.639 --> 03:46:15.440
To useful and healing suggestions that can have such an

854
03:46:15.479 --> 03:46:27.879
amazing effect on how you feel right now, as well

855
03:46:30.520 --> 03:46:38.479
as those changes that continue long after the recording ends,

856
03:46:40.120 --> 03:46:49.399
those changes within you that continue to flourish and grow,

857
03:46:53.760 --> 03:47:07.680
transforming your life in positive, too beautiful way, allowing you

858
03:47:08.079 --> 03:47:14.399
to move forward in your life in the direction that

859
03:47:14.680 --> 03:47:31.840
you choose for yourself. And this feeling, this feeling that

860
03:47:32.040 --> 03:47:55.559
you can experience a safety, comfort, calmness, just feels so nice.

861
03:47:57.440 --> 03:48:10.200
It's such a healthy place to be, and that positivity

862
03:48:11.520 --> 03:48:30.600
grows within you each and every day. Moving forward, you're

863
03:48:30.639 --> 03:48:41.520
going to find that you're more relaxed physically and in

864
03:48:41.600 --> 03:48:50.520
your mind is more relaxed. And it's not that you're

865
03:48:50.600 --> 03:48:56.319
thinking slower. It's just that your mind will be less

866
03:48:57.079 --> 03:49:07.920
clogged up with unknown necessary negativity, because from now on,

867
03:49:08.479 --> 03:49:18.159
your mind rejects negativity. From now on, you're going to

868
03:49:18.280 --> 03:49:35.319
start noticing when negativity arises, and you can just say stop, stop,

869
03:49:38.000 --> 03:49:46.600
and that negativity will turn around and leave you alone.

870
03:49:52.760 --> 03:50:12.120
Stop and that negativity would disappear. And as you notice

871
03:50:12.399 --> 03:50:20.719
that you feel way more relaxed than you probably expected,

872
03:50:26.840 --> 03:50:36.479
you can now congratulate yourself because you're the person that

873
03:50:36.559 --> 03:50:42.719
has done this. You are the one that has opened

874
03:50:42.879 --> 03:50:50.639
your mind up to the simple facts that you can

875
03:50:51.079 --> 03:50:57.280
feel more relaxed in your body and in your mind.

876
03:51:01.879 --> 03:51:07.799
You've opened your mind up to the birthright of being

877
03:51:07.840 --> 03:51:24.719
able to just fall asleep easily when you choose. And

878
03:51:24.799 --> 03:51:31.799
that's a nice feeling. Don't you think it feels nice?

879
03:51:31.920 --> 03:51:32.559
Doesn't it.

880
03:51:35.399 --> 03:51:39.200
To feel calm?

881
03:51:39.440 --> 03:51:44.120
All that healing energy is spreading through your body and

882
03:51:44.159 --> 03:51:56.479
your mind to spend time in a special place where

883
03:51:59.360 --> 03:52:13.079
negative tea can no longer enter. Negativity is banned, It's barred,

884
03:52:14.440 --> 03:52:21.239
it's not allowed entry. Doesn't it doesn't. This doesn't deserve

885
03:52:21.319 --> 03:52:28.879
to be here. It doesn't belong here. Negativity has no

886
03:52:29.159 --> 03:52:44.319
place in your life, which makes room for more comfort,

887
03:52:46.239 --> 03:53:16.239
more heathing, more relaxation, more peace. It feels nice, doesn't it?

888
03:53:16.680 --> 03:53:39.719
Just the let go with everything. I'm going to count

889
03:53:39.840 --> 03:53:48.159
down now from twenty down to one. You can continue

890
03:53:48.239 --> 03:53:58.600
to relax. If you choose, you can drift to sleep.

891
03:54:02.200 --> 03:54:12.239
With every number you hear me say, you can fill

892
03:54:13.120 --> 03:54:19.360
twice as relaxed, or if you choose, you can feel

893
03:54:20.280 --> 03:56:42.840
twice a sleepy now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

894
03:56:49.639 --> 03:57:32.159
four h This is your time to just take a break,

895
03:57:32.959 --> 03:57:44.040
your time to relax, to allow your mind to slow down,

896
03:57:52.719 --> 03:58:06.799
to give yourself permission to take a break from everything.

897
03:58:11.639 --> 03:58:11.760
End.

898
03:58:11.799 --> 03:58:19.040
You're the only person that can make that decision. You're

899
03:58:19.079 --> 03:58:26.440
the only person that can actually tell your mind to

900
03:58:26.760 --> 03:58:50.920
just relax, to just take some time off so that

901
03:58:51.000 --> 03:58:56.040
you can focus on your body, getting in touch with

902
03:58:57.159 --> 03:59:13.600
how you feel physical and in the process of this

903
03:59:13.799 --> 03:59:25.079
body scan where you focus on different parts of your body,

904
03:59:25.159 --> 03:59:32.680
those parts that you focus on and observe, even though

905
03:59:32.760 --> 03:59:41.000
you're not purposely requesting for those parts of your body

906
03:59:41.120 --> 03:59:49.639
to relax, it's kind of expected. You expect when you

907
03:59:49.760 --> 04:00:02.879
listen to my voice to feel more relaxed naturally, because

908
04:00:02.920 --> 04:00:12.799
when you're listening to me, your attention is focused on

909
04:00:12.920 --> 04:00:24.639
my words, and as my words guide you to focus

910
04:00:28.840 --> 04:00:43.799
on those parts of your body, your focus increases, which

911
04:00:43.920 --> 04:00:59.959
actually calms your mind. And when your mind calms down,

912
04:01:04.719 --> 04:01:26.840
your body relaxes. And when your body calms down, your

913
04:01:26.959 --> 04:01:43.840
mind relaxes. And even though we've not really started the

914
04:01:43.959 --> 04:01:56.719
focus on your body, you can already feel that healing

915
04:01:56.879 --> 04:02:11.399
energy spreading through your body, pushing out stress and tension,

916
04:02:15.520 --> 04:02:22.840
healing all the parts of your body, including your skin,

917
04:02:23.959 --> 04:02:30.920
your bones, your blood, all of your organs inside your body,

918
04:02:32.280 --> 04:02:39.079
all of the muscles, all of the fat, all of everything,

919
04:02:40.879 --> 04:02:52.760
every hair on your body is filled with that healing energy.

920
04:02:55.120 --> 04:02:56.479
And when your brain.

921
04:03:00.719 --> 04:03:15.879
Fills with that healing energy, the feeling of comfort and relaxation.

922
04:03:18.840 --> 04:03:44.600
Increases, deeply increases in a way that your mind starts

923
04:03:44.639 --> 04:04:00.799
to feel perhaps bit drowsy, because it's not needed, and

924
04:04:00.959 --> 04:04:20.239
it may start to drift if that's what's needed. So

925
04:04:20.319 --> 04:04:25.120
if you're listening to this and what you need is

926
04:04:25.280 --> 04:04:27.719
deep relaxation, that's.

927
04:04:27.479 --> 04:04:31.879
What you get. If what you need is.

928
04:04:33.440 --> 04:04:40.760
To fall asleep naturally and easily as your mind drifts,

929
04:04:42.920 --> 04:04:56.680
that's also but will happened because by pressing that play

930
04:04:56.799 --> 04:05:01.799
button on the podcast and listening and to me, you

931
04:05:01.959 --> 04:05:10.319
give permission for your body and your mind. In fact,

932
04:05:15.159 --> 04:05:19.520
you give the command to your body and your mind

933
04:05:19.799 --> 04:05:33.120
to relax deeply and to drift off to sleep, if that's.

934
04:05:33.040 --> 04:05:35.000
What you want.

935
04:05:38.120 --> 04:05:50.559
Or need. And as I focus on the different parts

936
04:05:50.920 --> 04:06:05.280
of your body, you may start to drift. And then

937
04:06:05.319 --> 04:06:10.079
you come back again and you hear me talking, and

938
04:06:10.120 --> 04:06:18.280
I'm focusing on a different part of your body, and

939
04:06:19.159 --> 04:06:28.120
you may find yourself drifting, but you don't realize you're

940
04:06:28.159 --> 04:06:36.399
drifting until you stop drifting and you're alert again to

941
04:06:36.559 --> 04:06:42.559
my voice. Focusing on a different part of your body

942
04:06:43.799 --> 04:06:54.360
starts to relax even deeper, because that drifting is basically

943
04:06:54.520 --> 04:07:04.799
you already in the sleep zone.

944
04:07:05.639 --> 04:07:10.600
And the more you drift, the longer you drift, and

945
04:07:10.760 --> 04:07:16.520
the longer you drift, eventually.

946
04:07:17.559 --> 04:07:27.479
That drifting continues into sleep, and that's the last you

947
04:07:27.559 --> 04:07:38.159
remember until you wake up in your own time, when

948
04:07:38.239 --> 04:07:47.120
you experience the right amount of sleep for you, because.

949
04:07:46.799 --> 04:07:47.440
When you do.

950
04:07:49.239 --> 04:08:03.280
And if you do fall asleep, it's extremely pleasant. So

951
04:08:03.280 --> 04:08:22.719
so deep healing sleep. I'm gonna feel so nice to

952
04:08:22.879 --> 04:08:32.440
relax into your own body and mind as you as

953
04:08:32.520 --> 04:08:40.200
you feel that healing energy is spreading through you, relaxing,

954
04:08:40.440 --> 04:09:01.520
Use so deeply, relaxing, use so so deeply. As we

955
04:09:01.920 --> 04:09:18.520
start to focus on your eyes, moving down to your jaw,

956
04:09:26.440 --> 04:10:09.159
down to your neck, your shoulders, arms, hands, fingers, your chest,

957
04:10:14.920 --> 04:10:49.319
your stomach, your back, your spine, your hips, your legs,

958
04:10:56.840 --> 04:11:35.040
your feet, your toes, and feelingeetings spreading and growing inside

959
04:11:35.399 --> 04:11:49.120
your body, feeling you up. Now let's focus again more

960
04:11:49.120 --> 04:11:57.520
parts of your body, focusing this time on your forehead.

961
04:12:03.440 --> 04:12:12.719
Now on your mouth, your lips, your tongue, the whole

962
04:12:12.799 --> 04:12:34.600
of your mouth. Focus then on your fingers. Maybe you

963
04:12:34.680 --> 04:12:40.280
could move your fingers a little bit. You can focus

964
04:12:40.319 --> 04:12:49.719
on each one individually, both hands.

965
04:12:53.760 --> 04:12:56.840
And even though you focus on both of your hands

966
04:12:57.760 --> 04:13:07.920
now they seemed to just melt into one. Where does

967
04:13:08.000 --> 04:13:09.120
your right hand.

968
04:13:09.040 --> 04:13:18.959
Start and your left hand end, almost as if just

969
04:13:19.200 --> 04:13:35.840
mixed together now, focusing on your knees, just noticing how

970
04:13:35.879 --> 04:13:59.840
your knees fell. Now, focusing on your elbows, focusing on

971
04:14:00.120 --> 04:14:36.399
both of your elbows, just observing the feeling of your elbows.

972
04:14:39.239 --> 04:14:56.840
Now focusing observing the back of your neck, feeding that

973
04:14:57.280 --> 04:15:37.000
energy on the back of your neck, Observing your ankles,

974
04:15:46.440 --> 04:16:55.639
being aware of physical sensations in your ankles. Let you

975
04:16:55.840 --> 04:17:14.440
see ye, your toes on both of your feet, being

976
04:17:14.520 --> 04:18:09.920
aware how you toes feel right now, ninety then how

977
04:18:10.079 --> 04:18:59.680
your entire body feels. Noticing your mind feels now, letting go,

978
04:19:08.280 --> 04:19:49.639
letting go, letting go everything, letting go, letting go, letting

979
04:19:50.360 --> 04:20:16.719
go everything you see. I'm going to start now, and

980
04:20:16.959 --> 04:20:19.120
I'd like you just, first of all, just to see

981
04:20:19.159 --> 04:20:27.360
yourself lying down on that message table, lying on your front.

982
04:20:28.600 --> 04:20:36.600
Your head is supported, your arms are supported, and you

983
04:20:36.639 --> 04:20:43.399
feel comfortable and breathing. It's really easy, and you feel

984
04:20:46.799 --> 04:20:49.799
you feel confident in how you look as well. So

985
04:20:50.200 --> 04:20:54.440
there's none of that issue of body problems or shyness,

986
04:20:55.280 --> 04:21:03.440
because I'm a professional and this is a therapy session,

987
04:21:04.200 --> 04:21:12.319
so none of that stuff matters whatsoever. This is about you.

988
04:21:15.040 --> 04:21:22.120
This is about how you feel and how you can

989
04:21:22.239 --> 04:21:28.040
enjoy that sense of comfort and relaxation that comes from

990
04:21:29.239 --> 04:21:35.000
letting go and allowing my hands and my fingers to

991
04:21:35.040 --> 04:21:46.479
relax you by a message your body. So I want

992
04:21:46.520 --> 04:21:51.479
to start off just by placing my hands on the

993
04:21:51.520 --> 04:21:56.520
back of your head, just gently, just you can feel

994
04:21:56.600 --> 04:22:05.079
what my hands feel like really on you. So you

995
04:22:05.120 --> 04:22:07.399
can maybe feel the warmth of my hands on the

996
04:22:07.440 --> 04:22:13.159
back of your head. With my hands to the side

997
04:22:13.200 --> 04:22:17.840
of your head, not pressing, but just holding there very gently,

998
04:22:20.760 --> 04:22:23.799
maybe over your ears, and a little bit on your face,

999
04:22:25.000 --> 04:22:28.360
just so you can feel my hands.

1000
04:22:29.799 --> 04:22:41.680
So you can become accustomed to them.

1001
04:22:42.000 --> 04:22:44.200
And now put my hands on the back of your

1002
04:22:44.239 --> 04:22:51.719
head again and gently let them slide down onto the

1003
04:22:51.719 --> 04:23:08.760
back of your neck. You can feel my hands gently

1004
04:23:08.959 --> 04:23:15.959
stroking the back of your neck to start with, just

1005
04:23:16.000 --> 04:23:20.079
so you can get used to the feeling of my

1006
04:23:20.200 --> 04:23:28.239
hands on your skin, get accustomed to realize that you're

1007
04:23:28.319 --> 04:23:38.319
safe and it's all good, it's all fine. And I'm

1008
04:23:38.319 --> 04:23:42.559
going to start gently messaging the muscles in the back

1009
04:23:42.600 --> 04:23:58.319
of your neck with both hands. Now, this is a

1010
04:23:58.440 --> 04:24:05.479
very trusting situation really, because our necks are so fragile

1011
04:24:06.760 --> 04:24:10.239
and to have someone have their hands around your neck

1012
04:24:10.959 --> 04:24:16.360
in that way can sometimes be problematic for people, which

1013
04:24:16.399 --> 04:24:20.760
is why massages are quite good because it allows you

1014
04:24:20.840 --> 04:24:34.959
to relax and to get in touch with trust, to

1015
04:24:35.040 --> 04:24:47.479
feel peaceful and calm. And there's a massage the sides

1016
04:24:47.559 --> 04:24:55.639
of your neck gently moving from the bottom of your neck.

1017
04:24:57.319 --> 04:25:00.360
It would be sort of near where your shoulders started, yes,

1018
04:25:01.120 --> 04:25:07.600
all the way up to your jaw, your ears, kind

1019
04:25:07.600 --> 04:25:13.360
of area that side of your neck. Of course, it's

1020
04:25:13.399 --> 04:25:28.959
a lot longer than the front of your neck. The

1021
04:25:28.959 --> 04:25:36.399
message in the back of your neck, especially that area

1022
04:25:36.559 --> 04:25:45.440
where perhaps we hold tension, and as that area's message,

1023
04:25:45.840 --> 04:25:50.440
you can actually feel a sense of release in the back.

1024
04:25:50.239 --> 04:25:51.040
Of your neck.

1025
04:25:56.319 --> 04:26:01.639
And maybe you can breathe it out as well. Notice

1026
04:26:01.680 --> 04:26:14.399
how it feels. Notice how you feel. And then moving

1027
04:26:14.559 --> 04:26:18.319
down to that area between your neck and your shoulders,

1028
04:26:19.719 --> 04:26:28.639
that muscle area, starting to message that area on both sides.

1029
04:26:30.799 --> 04:26:33.159
I mean, this would be the area that a lot of.

1030
04:26:33.120 --> 04:26:35.479
People would message if they were going to give you

1031
04:26:36.239 --> 04:26:41.760
like a shoulder message. Even that's not technically the shoulders,

1032
04:26:42.239 --> 04:26:44.840
but it's all the muscles that lead to the shoulders

1033
04:26:46.559 --> 04:26:53.200
from the neck and again that can hold tension and stress,

1034
04:26:54.399 --> 04:26:59.440
and when massaged sometimes a nice deep message is useful,

1035
04:27:02.479 --> 04:27:17.920
and you decide how deep that message is, and just

1036
04:27:18.079 --> 04:27:25.040
allow my knuckles just to dig in, to get to

1037
04:27:25.120 --> 04:27:35.200
those muscles and to really relaxed all the time being

1038
04:27:35.440 --> 04:27:53.840
firm yet gentle with you and just stroking down that area.

1039
04:27:56.280 --> 04:28:00.840
To your actual shoulders, moving to.

1040
04:28:00.879 --> 04:28:11.760
The muscles of your shoulders, and maybe initially just pulling

1041
04:28:11.840 --> 04:28:15.799
up the shoulders a little bit off the table, just

1042
04:28:15.840 --> 04:28:19.479
to give you a little bit of a stretch, but

1043
04:28:19.600 --> 04:28:20.280
very gently.

1044
04:28:26.680 --> 04:28:29.399
And you've got the muscles at the front of your shoulders,

1045
04:28:30.120 --> 04:28:31.559
the sides and the back.

1046
04:28:39.719 --> 04:28:44.159
Again. This is a part that can really take quite

1047
04:28:44.159 --> 04:28:51.959
a bit of pressure, quite a bit of needing. If

1048
04:28:52.319 --> 04:29:00.559
if you wish to really release the tension, you get

1049
04:29:00.600 --> 04:29:07.200
into those muscles and you can let your fingers in there.

1050
04:29:08.280 --> 04:29:14.360
They can feel really nice sometimes just being stroked gently

1051
04:29:15.360 --> 04:29:24.520
or being massaged quite strongly. It can all be beneficial

1052
04:29:26.079 --> 04:29:44.319
to the realaxation. Put the muscles in your shoulders. Now

1053
04:29:44.520 --> 04:29:54.000
to move down your arms. We do one arm at

1054
04:29:54.040 --> 04:30:03.959
a time, starting with your right arm. Well I do

1055
04:30:04.239 --> 04:30:08.680
is I just lift your arm up, just hold it

1056
04:30:08.719 --> 04:30:14.280
to the side of you the way it still be attached,

1057
04:30:16.239 --> 04:30:30.920
and I just message the tops of your arms all

1058
04:30:30.959 --> 04:30:48.639
the way down to your forearms, into your wrists, gently

1059
04:30:48.959 --> 04:31:01.200
messaging that parts, the softer part, which which is the

1060
04:31:01.319 --> 04:31:07.159
under part of the arm, which leads to the crease

1061
04:31:07.239 --> 04:31:13.159
in your elbow, the inside. It's much more sensitive skin.

1062
04:31:22.799 --> 04:31:31.879
Sometimes just having that stroked, can I feel really nice,

1063
04:31:32.319 --> 04:31:46.280
pleasurable and relaxing. Now moving down to your right hand,

1064
04:31:52.280 --> 04:32:04.399
just holding your hand in both of my hands, just

1065
04:32:04.520 --> 04:32:10.879
pressing gently on the back of your hand and stretching

1066
04:32:11.000 --> 04:32:12.440
your fingers.

1067
04:32:13.840 --> 04:32:15.280
Ever so lightly.

1068
04:32:18.120 --> 04:32:25.079
At the same time, pressing down and massaging each finger

1069
04:32:33.040 --> 04:32:37.120
and then starting to massage the palms of the hand.

1070
04:32:43.799 --> 04:32:55.280
Just turning the hand gently, stretching it gently, and actually.

1071
04:32:54.920 --> 04:32:58.159
Having your hand held can really be.

1072
04:33:00.079 --> 04:33:07.520
Emotional experience sometimes even if it is a stranger, So

1073
04:33:07.599 --> 04:33:11.880
when you don't know very well, like a massage person

1074
04:33:12.119 --> 04:33:25.119
or a therapist, maybe because it's intimate and you can

1075
04:33:25.159 --> 04:33:38.119
feel nice, you can feel safe. And as I put

1076
04:33:38.200 --> 04:33:46.680
that right arm back down where it was going to

1077
04:33:46.759 --> 04:33:53.319
do the same with your left arm exactly the same,

1078
04:33:57.959 --> 04:34:00.400
massagy the muscles.

1079
04:34:01.000 --> 04:34:03.040
And your arm all the way down.

1080
04:34:04.200 --> 04:34:16.599
Do you rest stroking the inside of your arm, just

1081
04:34:16.639 --> 04:34:30.240
being gentle or as firm as you require, and then

1082
04:34:30.319 --> 04:34:46.840
massaging your left hand stretching the fingers gently massaging the

1083
04:34:47.040 --> 04:35:05.479
palm of your left hand, and you can feel so

1084
04:35:05.520 --> 04:35:31.119
so relaxing, so comforting, and just rest your left arm

1085
04:35:31.360 --> 04:35:45.439
back down. Start to message your back, the biggest part

1086
04:35:45.520 --> 04:35:56.959
of your body, starting at the top, starting again where

1087
04:35:56.959 --> 04:36:00.479
we already have been, the area at the top in

1088
04:36:00.560 --> 04:36:07.799
between your shoulders, near your neck. Going back, a massage

1089
04:36:07.840 --> 04:36:19.360
in that area again, but this time moving downwards, taking

1090
04:36:19.360 --> 04:36:27.599
a downward stroke to the middle of your back, working

1091
04:36:27.759 --> 04:36:35.520
from the outside inwards. It's a massage in the your back,

1092
04:36:35.639 --> 04:36:47.439
but the the outsides of your back, the parts where

1093
04:36:47.439 --> 04:37:00.319
your arms would maybe rest against, almost the part that

1094
04:37:00.439 --> 04:37:16.360
connects your front to your back. Just messaging down firmly

1095
04:37:17.599 --> 04:37:25.680
but gently, as firm as you want, moving down, and

1096
04:37:25.360 --> 04:37:29.000
then moving across a little bed and moving all the

1097
04:37:29.000 --> 04:37:36.959
way down again, being very gentle yet firm as you choose.

1098
04:37:43.319 --> 04:37:48.000
Eventually you get to the spine. We can massage the

1099
04:37:48.119 --> 04:37:52.360
muscles and either side of your spine from the top

1100
04:37:52.400 --> 04:37:58.479
of your neck all the way down to your lower back.

1101
04:38:04.680 --> 04:38:11.000
We can do that a few times. Sometimes people use

1102
04:38:13.840 --> 04:38:20.080
the knuckle or the two fingers and just go your

1103
04:38:20.159 --> 04:38:25.240
side of the spine and almost just push down, go

1104
04:38:25.319 --> 04:38:28.799
all the way down to the bottom of the spine,

1105
04:38:29.040 --> 04:38:38.759
each time releasing tension and opening up the body, stretching

1106
04:38:39.880 --> 04:38:46.759
your body so that you feel more relaxed but at

1107
04:38:46.799 --> 04:39:03.159
the same time rejuvenated. And now I'm going to move

1108
04:39:03.240 --> 04:39:11.599
to one side, to your right side, and from the

1109
04:39:11.639 --> 04:39:17.119
bottom of your ribs to your pelvis, I'm going to

1110
04:39:17.240 --> 04:39:23.959
massage that area of your back. I'll stretch over the

1111
04:39:24.000 --> 04:39:28.840
other side and i will pull the muscles gently and

1112
04:39:29.000 --> 04:39:34.000
massage and push from one end that side or way

1113
04:39:34.080 --> 04:39:39.080
to my side to the middle of fact to where

1114
04:39:39.080 --> 04:39:45.479
your spine is. Massage in that side of your spine

1115
04:39:45.720 --> 04:39:50.959
the opposite side to where I'm standing. It's almost like

1116
04:39:51.159 --> 04:39:59.279
kneading bread. There's that big area which is firm yet

1117
04:40:00.200 --> 04:40:09.040
lots there to message. Potentially one of the most important

1118
04:40:09.080 --> 04:40:16.479
places to actually have a message, because you really feel it.

1119
04:40:18.159 --> 04:40:23.200
You really feel the release and the pleasure of having

1120
04:40:23.240 --> 04:40:30.759
your lower back massaged. It releases so much from your

1121
04:40:30.799 --> 04:40:40.880
body that's not useful, starting a healing process which will

1122
04:40:40.919 --> 04:40:54.000
continue long after this recording is over. The message in

1123
04:40:54.080 --> 04:40:57.360
this part of your body not only feels really good

1124
04:40:57.959 --> 04:41:03.720
for you, she fun to do because it is, as

1125
04:41:03.720 --> 04:41:08.720
I said, like kneading bread it's a part that you

1126
04:41:08.759 --> 04:41:16.319
can really get hold of and really message deeply. If

1127
04:41:16.360 --> 04:41:26.520
that's your choice, then I'm going to move over to

1128
04:41:26.560 --> 04:41:29.200
the other side of your body and do the same

1129
04:41:32.840 --> 04:41:41.000
with the opposite part of your lawer back, kneading and

1130
04:41:41.159 --> 04:41:49.400
messaging from your sides all the way to the middle

1131
04:41:49.400 --> 04:41:57.959
of your back where your spine is pressing and kneading

1132
04:42:03.040 --> 04:42:08.479
firm and gentle at the same time. It feels so

1133
04:42:09.159 --> 04:42:22.319
releasing this mixture of pleasure, comfort, release, calmness, relaxation or

1134
04:42:22.520 --> 04:42:32.880
mixed together. Plus there's that feeling from your stomach as

1135
04:42:32.880 --> 04:42:37.759
it's being stretched. Even though you're in your stomach now,

1136
04:42:38.319 --> 04:42:42.119
you can feel it being stretched because that whole area

1137
04:42:42.240 --> 04:42:53.319
is connected to your stomach. Now we're going to move

1138
04:42:53.639 --> 04:42:58.439
or move further up to your top of your body,

1139
04:42:59.000 --> 04:43:05.599
and I'm we did the same this time, starting with

1140
04:43:06.720 --> 04:43:12.200
your upper back. Put my hands forward over and mass

1141
04:43:12.439 --> 04:43:19.479
massage in that area up to your spine, from the

1142
04:43:19.599 --> 04:43:23.799
side of your body up to your spine. So some

1143
04:43:23.919 --> 04:43:30.639
of that massage area, the muscle tissue or whatever fatty

1144
04:43:30.680 --> 04:43:35.919
tissue even will be possibly from your chest. Be there's

1145
04:43:36.000 --> 04:43:40.040
all connected. The chest and the back connect together.

1146
04:43:42.840 --> 04:43:43.479
I'm going to be.

1147
04:43:43.520 --> 04:43:48.520
Massaging and just pulling some of that skin from your

1148
04:43:48.639 --> 04:43:58.119
side up and massaging that area of your upper back

1149
04:44:00.080 --> 04:44:06.799
away to your spine. And then I'll move down a

1150
04:44:06.840 --> 04:44:09.720
bit and I'll continue with the middle of your back,

1151
04:44:09.880 --> 04:44:18.919
doing exactly the same thing as gentle or as deep

1152
04:44:18.959 --> 04:44:30.840
as you choose. Now, I'll move the other side again

1153
04:44:30.919 --> 04:44:35.479
and do the exact same thing with the top of

1154
04:44:35.520 --> 04:44:45.400
your back on the other side, from pretty much underneath

1155
04:44:45.439 --> 04:44:59.119
your arm area really to your spine, and then continue

1156
04:44:59.119 --> 04:45:05.720
in that all the way down, including your lower your

1157
04:45:05.880 --> 04:45:23.240
middle of your back. I'm gonna go to your thighs,

1158
04:45:24.400 --> 04:45:34.000
the backs of your thighs, and the sides of your thighs,

1159
04:45:34.040 --> 04:45:43.040
starting with your right leg. Massage in the back and

1160
04:45:43.119 --> 04:45:51.759
the sides of your thighs gently and firmly. There's a

1161
04:45:51.799 --> 04:45:55.240
lot of muscles there. It's an area that can be

1162
04:45:55.360 --> 04:45:59.639
very tense at times and maybe needs a little bit

1163
04:45:59.639 --> 04:46:03.319
more fresher than the rest of the body that's up

1164
04:46:03.360 --> 04:46:13.560
to you. You can gently stroke the back of your

1165
04:46:13.639 --> 04:46:19.560
legs where you know, opposite your knee joint or underneath

1166
04:46:19.599 --> 04:46:32.599
your knee joint, very sensitive, gentle area, and then working

1167
04:46:32.720 --> 04:46:40.279
down to your calf muscles. Massage in your calf muscles

1168
04:46:41.040 --> 04:46:54.319
thoroughly and deeply, if you choose, using both hands, fingers,

1169
04:46:54.880 --> 04:47:08.279
digging deep to your ankles, in the back of your

1170
04:47:09.119 --> 04:47:21.279
back of your ankles, just gently massage in the area, maybe.

1171
04:47:23.639 --> 04:47:38.080
Lifting the leg and stretching a little bit. Moving to

1172
04:47:38.240 --> 04:47:57.040
the right foot, massaging the bottom of your feet and

1173
04:47:57.119 --> 04:47:58.840
the side of your feet.

1174
04:48:05.720 --> 04:48:15.240
Gently but firm enough so they don't tickle, and just

1175
04:48:15.319 --> 04:48:22.200
allow the pleasure that you get from having your feet massaged.

1176
04:48:24.360 --> 04:48:25.599
To just overtake you.

1177
04:48:28.799 --> 04:48:34.400
As I continue to message your feet, the bottoms of

1178
04:48:34.479 --> 04:48:44.279
your feet, the sides, your arches, your heel. You can

1179
04:48:44.319 --> 04:48:47.439
put a lot of pressure into your heel and it

1180
04:48:47.479 --> 04:48:52.439
feels amazing, yet the arches need to be a bit

1181
04:48:52.479 --> 04:49:04.919
more gentle. Stretching your toes, a massage in the bottoms

1182
04:49:04.959 --> 04:49:21.119
of your toes with my fingers, each one individually. Moving

1183
04:49:21.159 --> 04:49:25.240
over to the left leg to do exactly the same thing,

1184
04:49:28.560 --> 04:49:35.360
starting at the top of the thighs. Work in the

1185
04:49:35.439 --> 04:49:40.759
back of the thighs and the sides, massaging deeply and

1186
04:49:40.840 --> 04:49:57.200
gently that whole area, working all the way down. And

1187
04:49:57.279 --> 04:50:03.080
this is an area that maybe you could like to

1188
04:50:03.119 --> 04:50:11.919
spend more time relaxing and messaging. So perhaps if you

1189
04:50:12.040 --> 04:50:17.040
wanted like a bigger future recording, want to spend more

1190
04:50:17.080 --> 04:50:26.080
time on one particular area. As you move down.

1191
04:50:28.639 --> 04:50:40.639
To your calf muscles, Massage in your calf muscles firmly.

1192
04:50:42.159 --> 04:50:56.520
And gently, moving down your aincord into your feet, Massage

1193
04:50:56.200 --> 04:51:01.799
in the backs of your feet, the bottoms of your feet,

1194
04:51:06.919 --> 04:51:14.040
stretching your toes and message in each tone individually. And

1195
04:51:14.080 --> 04:51:19.799
the feeling of pleasure and release that you experience when

1196
04:51:19.799 --> 04:51:41.759
your having your feet massaged feels really good. Now you

1197
04:51:41.959 --> 04:51:53.360
turn over in your mind. Laying on your back, I'm

1198
04:51:53.400 --> 04:52:05.919
just going to start again for your neck area, in

1199
04:52:06.040 --> 04:52:15.439
your shoulders, just to get back in touch with that area.

1200
04:52:21.240 --> 04:52:31.639
And as we move up, I can clean my hands,

1201
04:52:32.880 --> 04:52:36.720
make them more fresh, because now I'm gonna message your

1202
04:52:36.759 --> 04:52:52.799
face gently, starting off with your forehead. Your eyes are.

1203
04:52:52.680 --> 04:52:58.959
Closed and I can just stretch your eyes a little bit,

1204
04:53:00.040 --> 04:53:00.840
pushing up on.

1205
04:53:00.840 --> 04:53:17.880
Your eyebrows and just massaging around your scalp, massaging down

1206
04:53:18.799 --> 04:53:32.840
your cheeks, around your ears, into your chaw, gently the

1207
04:53:33.000 --> 04:53:50.159
side of your neck, your chin mm hmm, and just

1208
04:53:50.360 --> 04:54:01.799
moving down from your neck down to your chest, starting

1209
04:54:01.959 --> 04:54:09.360
by massage in the very top of your chest where

1210
04:54:09.360 --> 04:54:23.080
the collarbone is, either side of the collarbone, and then

1211
04:54:23.279 --> 04:54:35.759
just massage in the hole of the chest, moving the

1212
04:54:35.880 --> 04:54:49.560
chest around. Because it's quite a large area, you can

1213
04:54:49.639 --> 04:54:57.759
move from one side to the next, moving my hands

1214
04:55:00.319 --> 04:55:10.759
underneath pretty much where your arms are stretching up, stretching

1215
04:55:10.840 --> 04:55:13.319
some of the muscles of your back in the process,

1216
04:55:18.560 --> 04:55:21.560
moving up over your chest.

1217
04:55:25.799 --> 04:55:40.959
And they're moving down again, and then allowing.

1218
04:55:40.639 --> 04:55:47.759
My hands they just message gently and slide down towards

1219
04:55:47.759 --> 04:55:55.799
your stomach, starting in the middle of your chest, and

1220
04:55:55.880 --> 04:56:03.400
then gradually my hands moving apart and massaging and sliding

1221
04:56:03.959 --> 04:56:12.520
at the same time, moving down to just below your

1222
04:56:12.560 --> 04:56:30.759
rib cage, moving down, then massaging up again, giving your

1223
04:56:30.959 --> 04:56:34.159
chest all the attention.

1224
04:56:35.479 --> 04:56:36.479
That it needs.

1225
04:56:38.119 --> 04:56:50.520
To feel completely relaxed. Remembering that I'm also going to

1226
04:56:50.560 --> 04:56:56.200
be focusing on your sides as well, an area that

1227
04:56:56.439 --> 04:57:03.639
really doesn't get much attention but feels really good when

1228
04:57:03.680 --> 04:57:12.959
it's massaged. Just stroking my hands down the sides of

1229
04:57:13.000 --> 04:57:19.919
your body, just below your arms, all the way down

1230
04:57:20.040 --> 04:57:35.040
to your hips. Now move into your stomach area. I'm

1231
04:57:35.040 --> 04:57:38.560
going to stand one side of you like I did

1232
04:57:38.599 --> 04:57:43.000
when I did your lower back. I'm gonna do a

1233
04:57:43.119 --> 04:57:52.200
similar process of just stretching the muscles from your side,

1234
04:57:52.479 --> 04:58:07.040
gently massaging from one side to the next, move in

1235
04:58:07.080 --> 04:58:11.319
a whole area from below your ribs all the way

1236
04:58:11.400 --> 04:58:22.279
down to below your belly button, and then move around

1237
04:58:22.319 --> 04:58:32.240
to the other side of you and repeat that process

1238
04:58:32.520 --> 04:58:47.400
of relaxing deeply, calmly. You feel loose, You feel free.

1239
04:58:47.959 --> 04:58:53.080
And it's something about having your stomach message that's different.

1240
04:58:52.759 --> 04:58:54.240
From any other part.

1241
04:58:57.439 --> 04:59:02.000
Because we do have a tendency of holding a different

1242
04:59:02.119 --> 04:59:06.159
kind of stress in her stomach that we may not

1243
04:59:06.279 --> 04:59:17.319
be aware of. As I now message your stomach in

1244
04:59:17.400 --> 04:59:24.880
front of your stomach, making circles around your belly button,

1245
04:59:30.599 --> 04:59:40.319
and then going the other way around, there's a gentleness

1246
04:59:40.360 --> 04:59:46.360
and a freedom that comes from feeling how you're feeling.

1247
04:59:51.840 --> 04:59:56.680
As I now move down the tops of your thighs,

1248
04:59:58.279 --> 05:00:02.919
the muscles mess udging them, and I can do this

1249
05:00:03.880 --> 05:00:13.080
two legs at the same time, pressing down, massaging deeply

1250
05:00:14.319 --> 05:00:18.360
those muscles in your thighs at front of your thighs,

1251
05:00:23.680 --> 05:00:29.319
and moving down to your knees, gently massaging your knees,

1252
05:00:34.479 --> 05:00:40.599
sliding down your shins, putting pressure on either side of

1253
05:00:40.639 --> 05:00:53.720
your shin gently softly but firmly, moving down to your ankles,

1254
05:00:58.639 --> 05:01:08.360
stroking the top of your feet, and then with each

1255
05:01:09.639 --> 05:01:15.080
foot in each hand, just gently messaging the whole of

1256
05:01:15.159 --> 05:01:23.919
the foot, the top, the bottom, your heel, your ankle,

1257
05:01:24.799 --> 05:01:37.240
your toes, messaging every part of your feet. Feels so good,

1258
05:01:37.840 --> 05:01:52.040
just to let go and enjoy the process, Enjoy feeling

1259
05:01:54.560 --> 05:02:08.000
so deeply relaxed. So much comfort and so many feelings

1260
05:02:09.639 --> 05:02:24.119
come just from touching your skin. And you can just

1261
05:02:25.279 --> 05:02:34.720
lie there for as long as you choose, enjoying the

1262
05:02:34.959 --> 05:02:53.279
feeling of deep comfort from being massaged by me. Enjoy

1263
05:02:56.880 --> 05:03:18.680
feeling deeply right. And all we're gonna do is blow

1264
05:03:18.720 --> 05:03:35.040
out some candles. In your mind, there are going to

1265
05:03:35.080 --> 05:03:45.759
be a hundred candles, and you're going to blow each

1266
05:03:45.840 --> 05:03:55.919
one out individually, one by one, starting at one hundred.

1267
05:03:57.000 --> 05:04:04.159
As I count down all the way down to.

1268
05:04:04.159 --> 05:04:17.159
One, and each time I say a number, you can

1269
05:04:17.279 --> 05:04:24.159
imagine that candle in front of you, and I'd like

1270
05:04:24.240 --> 05:04:39.959
you to actually physically generally blow that candle out, just.

1271
05:04:43.639 --> 05:04:52.119
This. It's not big blow, it's just a gentle and

1272
05:04:52.200 --> 05:05:01.759
that candle will extinguish. And then I'll say the next

1273
05:05:01.880 --> 05:05:12.680
number as we move down, and you can just blow

1274
05:05:12.759 --> 05:05:22.159
that one out as well, and as we move down

1275
05:05:22.240 --> 05:05:32.880
the numbers, you'll find yourself feeling more and more relaxed.

1276
05:05:35.880 --> 05:05:41.919
If you need to sleep, you'll also find yourself becoming

1277
05:05:43.599 --> 05:05:57.360
incredibly tired and sleepy. In fact, you may struggle to

1278
05:05:57.439 --> 05:06:12.159
blow out all one hundred of these candles as you feel.

1279
05:06:14.759 --> 05:06:16.119
More and more.

1280
05:06:16.119 --> 05:06:44.200
Deeply relaxed, more and more deeply tired, And the further

1281
05:06:44.360 --> 05:06:54.080
you go down, the more your mind starts to drift.

1282
05:07:00.439 --> 05:07:06.919
You may find that you stop listening to me after

1283
05:07:07.040 --> 05:07:19.880
a while. And even though there may be background sounds

1284
05:07:19.959 --> 05:07:30.799
where you are, you'll be aware of those sounds at

1285
05:07:30.799 --> 05:07:31.759
the moment.

1286
05:07:36.639 --> 05:07:37.400
You may.

1287
05:07:40.639 --> 05:07:55.439
Start to just not even notice them at all because

1288
05:07:55.560 --> 05:08:09.159
they're unimportant. Where I am, I've got the sounds of

1289
05:08:09.240 --> 05:08:16.200
the birds, there's horrors, the pigeon who likes to say

1290
05:08:16.279 --> 05:08:24.720
hello sometimes, and there's the odd plane that goes by,

1291
05:08:25.560 --> 05:08:39.040
maybe traffic and trains in the distance, But none of

1292
05:08:39.080 --> 05:08:51.279
that scene is important whatsoever. More candles you blow out,

1293
05:08:53.119 --> 05:09:05.880
the less important anything is. More candles you blow out,

1294
05:09:10.040 --> 05:09:26.080
the further seem to move away from sounds and from

1295
05:09:26.439 --> 05:09:41.000
general date days. Stuff seems to just move away on

1296
05:09:41.040 --> 05:09:57.279
its own. You feel more calm with every candle you

1297
05:09:57.360 --> 05:09:57.919
blow out.

1298
05:10:00.040 --> 05:10:00.680
Yah m.

1299
05:10:07.680 --> 05:10:20.919
Guiding you to the next number, Do you hear me say?

1300
05:10:24.840 --> 05:10:37.159
And then you blow that candle out to So easy,

1301
05:10:42.000 --> 05:11:02.680
so simple. I'm gonna start by introducing the first candle,

1302
05:11:06.119 --> 05:11:23.560
which is a hundred. First candle is one hundred. When

1303
05:11:23.799 --> 05:11:38.599
you blow that candle out, you'll find immediately a slight

1304
05:11:40.599 --> 05:11:52.520
change in how you feel, as well as a real

1305
05:11:52.759 --> 05:12:14.439
sense of positivity growing within you, relaxation and sleepiness expanding.

1306
05:12:23.200 --> 05:13:10.479
Starting with one hundred, blow out by candle now ninety nine,

1307
05:13:11.560 --> 05:14:47.959
candle ninety eight, cand ninety seven, ten, ninety six and

1308
05:14:53.200 --> 05:16:22.200
ninety five, hand ninety four, candle ninety three and ninety

1309
05:16:22.400 --> 05:17:47.000
two and ninety one, and to ninety and eighty nine

1310
05:18:00.959 --> 05:20:34.360
and eighty eight and eighty can do eighty ten eight

1311
05:20:35.119 --> 05:24:51.560
five and handle end eighty two and two one jen

1312
05:24:51.599 --> 05:25:45.159
seventy nine, candle seventy eight, candle seventy seven, candle seventy six,

1313
05:25:59.080 --> 05:26:58.560
candle seventy five, candle seventy four, candle seventy three, candle

1314
05:27:03.759 --> 05:28:05.840
seventy two, candle seventy one, candle seventy one, candle seventy

1315
05:28:20.919 --> 05:29:14.040
and sixty nine, candle sixty eight, candle sixty seven, candle

1316
05:29:17.720 --> 05:30:29.479
sixty five candle sixty four, candle sixty four, candle sixty three,

1317
05:30:30.400 --> 05:32:15.720
candle sixty and sixty one, candle sixty and fifty nine,

1318
05:32:21.279 --> 05:33:38.880
handle fifty eight, candle fifty seven, candle fifty six, candle

1319
05:33:42.319 --> 05:35:21.319
fifty five, candle fifty four, handle fifty three, candle fifty two,

1320
05:35:22.279 --> 05:37:03.919
fifty two ten to M two candle fifty one, candle fifty,

1321
05:37:27.479 --> 05:39:22.680
candle foty nine, candle forty eight, candle forty seven, candle

1322
05:39:25.400 --> 05:41:14.400
forty six, candle forty five, life and fourty two candle.

1323
05:41:18.240 --> 05:41:19.040
For you.

1324
05:41:52.319 --> 05:44:36.759
Handle forty, candle thirty nine and thirty eight, can't thirty seven,

1325
05:44:37.439 --> 05:46:40.080
ten two, thirty five, two thirty four, handle thirty three,

1326
05:46:43.360 --> 05:49:42.520
handle thirty one, chendle thirty and twoinighteen nine ten, twenty

1327
05:49:42.720 --> 05:52:55.080
eight and twenty seven, twenty six, can twenty five, cant

1328
05:52:55.880 --> 05:55:31.119
four and twenty three and twenty two and twenty two one.

1329
05:55:29.279 --> 05:55:30.000
And to.

1330
05:55:34.200 --> 05:59:25.560
Winty, yen and ninety candle seventeen, can sixteen, chancel fourteen.

1331
06:00:41.159 --> 06:01:46.279
Ten true well four and eleven.

1332
06:02:23.200 --> 06:04:39.119
Y yeah, can do nine ten.

1333
06:04:44.279 --> 06:05:18.000
Eight en.

1334
06:05:21.479 --> 06:07:46.599
Six, camp can do, fool, can do.

1335
06:08:54.840 --> 06:09:51.959
Cheves two ten.

1336
06:09:59.000 --> 06:09:59.319
Four.

1337
06:10:05.040 --> 06:10:12.240
Let go of all of those thoughts worries, concerns about

1338
06:10:12.279 --> 06:10:18.840
the past, thoughts about the future, and even things you've

1339
06:10:18.880 --> 06:10:26.639
been thinking about today. Just let it all go because

1340
06:10:26.680 --> 06:10:34.360
none of it is useful in this moment. This is

1341
06:10:35.319 --> 06:10:54.799
your opportunity to just focus on feeling relaxed, allowing yourself

1342
06:10:54.919 --> 06:11:02.720
to get in touch with that natural sense of peace

1343
06:11:05.360 --> 06:11:11.040
that we all have within us. It's available for everyone.

1344
06:11:12.159 --> 06:11:17.080
It just sometimes takes a little bit of effort to

1345
06:11:17.240 --> 06:11:23.360
set up the right time and place in order for

1346
06:11:23.400 --> 06:11:30.400
you to just let go. Because when you do decide

1347
06:11:32.720 --> 06:11:38.080
to let go and relax, that's what your body starts

1348
06:11:38.119 --> 06:11:48.400
to do because you've chosen. You've chosen to just allow

1349
06:11:48.520 --> 06:11:54.400
your body to unwind and your mind starts to slow down.

1350
06:11:57.720 --> 06:12:02.119
And it's a nice feeling. It's a nice feeling at

1351
06:12:02.159 --> 06:12:08.119
the beginning, just to know that you have chosen to

1352
06:12:08.240 --> 06:12:17.319
decide to relax deeply, and because you've made that decision,

1353
06:12:19.080 --> 06:12:26.159
your body will just follow suit. Because sometimes all the

1354
06:12:26.279 --> 06:12:31.040
muscles in your body need is just permission from you

1355
06:12:32.080 --> 06:12:40.599
to relax. Because so often we're busy, we're going from

1356
06:12:40.639 --> 06:12:44.720
here to there, we're walking around and we're doing stuff,

1357
06:12:46.919 --> 06:12:53.279
and the body doesn't have any time or space to

1358
06:12:53.479 --> 06:13:00.639
really relax deeply. So it kind of waits for you

1359
06:13:00.759 --> 06:13:05.279
to lead the way, waits for your permission.

1360
06:13:09.599 --> 06:13:10.599
And when you do.

1361
06:13:11.919 --> 06:13:17.000
Give your permission, when you give the say so we

1362
06:13:17.159 --> 06:13:20.400
need say okay, it's time.

1363
06:13:22.400 --> 06:13:32.400
For your body to let go completely and relax totally, your.

1364
06:13:32.240 --> 06:13:41.759
Body just follows. It's like a breath of relief. Ah good,

1365
06:13:41.799 --> 06:13:48.759
I can now relax. That feeling at the end of

1366
06:13:48.799 --> 06:13:52.840
a day of very physical day that you may experience

1367
06:13:52.919 --> 06:13:56.240
in the past. But you get home and you just

1368
06:13:56.439 --> 06:13:59.959
sit down on a chair, maybe you kick your sh.

1369
06:14:00.119 --> 06:14:06.279
Choose off, and our feels so nice knowing that you

1370
06:14:06.360 --> 06:14:10.520
don't have to get up again for a little while

1371
06:14:10.560 --> 06:14:14.360
at least if you choose you can just sit there

1372
06:14:14.400 --> 06:14:15.639
for maybe an hour to.

1373
06:14:17.840 --> 06:14:29.080
It feels blissful. And just by sitting down like that,

1374
06:14:30.360 --> 06:14:35.400
your body knows that it's time to relax. Your body

1375
06:14:36.040 --> 06:14:41.639
has been given permission from you. Because it's a mindset

1376
06:14:43.080 --> 06:14:51.919
in your mind, you're prepared to let go of everything

1377
06:14:54.279 --> 06:15:02.040
and just completely allow all the stress of your body

1378
06:15:02.759 --> 06:15:20.520
to evaporate. Any tensions can just gradually vanish. It's almost

1379
06:15:20.720 --> 06:15:33.360
like magic, really, because that sense of relaxation in your body,

1380
06:15:34.119 --> 06:15:40.360
it's a very natural state. It's not something unusual. It

1381
06:15:40.360 --> 06:15:43.720
may feel unusual when you first start to relax, if

1382
06:15:43.759 --> 06:15:48.080
you if you haven't really spent a lot of time

1383
06:15:48.279 --> 06:15:53.560
focusing and giving yourself this space to let go completely

1384
06:15:53.720 --> 06:15:59.680
and relax, they seem more most alien, but it isn't.

1385
06:16:01.159 --> 06:16:07.080
It's actually the most natural thing in the world to

1386
06:16:07.279 --> 06:16:17.080
let go completely, to relax totally, the most natural thing

1387
06:16:17.360 --> 06:16:29.639
in the world to allow yourself to feel really calm

1388
06:16:30.000 --> 06:16:37.000
in your mind. And it is almost like a literal unwinding.

1389
06:16:40.680 --> 06:16:46.159
It's like you press a button and all the tension

1390
06:16:46.520 --> 06:16:52.319
just releases, and it's like a wheel, like a cog,

1391
06:16:53.279 --> 06:16:56.840
like the inside of a clock, just unwinding. And it's

1392
06:16:56.880 --> 06:17:01.919
almost like you could see the little wind up knob

1393
06:17:02.000 --> 06:17:07.040
that's used just going the opposite way that you choose

1394
06:17:07.119 --> 06:17:15.319
to wind it up, and the energy that frenetic stress

1395
06:17:15.360 --> 06:17:24.799
for energy gradually winding down, losing its power, losing its

1396
06:17:24.880 --> 06:17:34.000
strength as a sense of relaxation becomes stronger and deeper.

1397
06:17:37.119 --> 06:17:38.119
And you may.

1398
06:17:39.479 --> 06:17:46.439
Find a the more relaxed you feel, that your mind

1399
06:17:46.880 --> 06:17:56.240
starts to wonder, maybe just seem to stop listening to

1400
06:17:56.279 --> 06:18:00.720
me for a while, and your mind goes somewhere else,

1401
06:18:02.119 --> 06:18:08.000
and then you realize you're listening to me again, and

1402
06:18:08.080 --> 06:18:14.639
that was just your mind to drifting to sleep, which

1403
06:18:14.680 --> 06:18:24.639
is quite natural because sometimes when we're stressed and tense,

1404
06:18:25.880 --> 06:18:29.919
we're not mean I actually be aware of what we need,

1405
06:18:30.880 --> 06:18:33.599
what we physically or emotionally.

1406
06:18:34.919 --> 06:18:36.439
Need in this moment.

1407
06:18:39.279 --> 06:18:44.959
But when you allow your body and mind to relax

1408
06:18:45.159 --> 06:18:54.759
completely and you let go of all thoughts, concerns, worries, ideas,

1409
06:18:56.200 --> 06:19:01.240
all letting them go, allow them to drop to the floor.

1410
06:19:06.000 --> 06:19:12.119
When you start to get in touch with the feelings

1411
06:19:12.159 --> 06:19:23.919
of such relaxation, this feels so nice to be in

1412
06:19:24.119 --> 06:19:30.880
touch with the calmness of the different body parts as

1413
06:19:31.000 --> 06:19:46.720
they become looser and looser. Even your breathing seems easier

1414
06:19:47.360 --> 06:19:56.599
and more natural, effortless, as that cool air enters through

1415
06:19:56.599 --> 06:20:05.799
your mouth or nose into your lung, breathing in comfort

1416
06:20:06.119 --> 06:20:14.439
and relaxation, and then just breathing out any excess remain

1417
06:20:14.639 --> 06:20:23.479
intention or stress from every part of your body and mind.

1418
06:20:26.439 --> 06:20:31.400
And as you start to focus on your mind, maybe

1419
06:20:31.520 --> 06:20:39.119
you notice that things have come to a standstill or

1420
06:20:39.159 --> 06:20:48.319
maybe just much much lower than before, because your mind

1421
06:20:48.479 --> 06:20:59.040
is not really needed when listening to my voice, which

1422
06:20:59.080 --> 06:21:04.880
allows your mind and to relax, just as deeply as

1423
06:21:05.000 --> 06:21:15.680
your body, and that's synchronicity between the relaxation of your

1424
06:21:15.720 --> 06:21:22.599
body and relaxation of your mind.

1425
06:21:24.400 --> 06:21:25.959
Let you know that.

1426
06:21:27.799 --> 06:21:40.279
Feeling completely calm, loose, and relaxed really is a great

1427
06:21:41.200 --> 06:21:56.840
healing experience for you and has so many positive benefits

1428
06:21:58.200 --> 06:22:04.360
for your body, mind, in your life. To be able

1429
06:22:04.439 --> 06:22:15.599
to let go everything and to relax completely in all

1430
06:22:16.200 --> 06:22:24.880
parts of your body and mind. Even your boneses are relaxed,

1431
06:22:27.959 --> 06:22:40.799
all your muscles are relaxed, even the skin that covers

1432
06:22:40.959 --> 06:22:52.119
your body is relaxed. Every hair.

1433
06:22:54.880 --> 06:22:55.799
That you have.

1434
06:22:57.240 --> 06:23:14.799
Is also deeply relaxed. And your brain really starts to

1435
06:23:15.040 --> 06:23:17.479
feel the benefits.

1436
06:23:18.400 --> 06:23:18.959
Of this.

1437
06:23:20.360 --> 06:23:32.799
Healing relaxation. And as you focus on the inside of

1438
06:23:32.840 --> 06:23:38.560
your scalp where your brain is, you can start to

1439
06:23:38.799 --> 06:23:48.360
realize and notice the benefits of your brain relaxing deeply.

1440
06:23:52.799 --> 06:24:02.840
And as your brain continues to relax sends those messages

1441
06:24:04.400 --> 06:24:14.720
to the rest of your body and your mind to rely, relax.

1442
06:24:15.240 --> 06:24:25.040
Even more deeply, relax.

1443
06:24:27.319 --> 06:24:43.439
More completely, letting go of any remaining thoughts or concerns,

1444
06:24:45.720 --> 06:24:52.119
allow them just to drop onto the floor because they're

1445
06:24:52.159 --> 06:25:04.319
no longer necessary in this moment. Moments of deep relaxation

1446
06:25:05.720 --> 06:25:26.520
and calmness, filling your brain with deep concentrated heathing, calming,

1447
06:25:31.759 --> 06:25:38.240
relaxing every part of your brain.

1448
06:25:42.319 --> 06:25:43.439
Feeling.

1449
06:25:46.040 --> 06:26:02.400
So loose and comfortable, so relaxed, and be peaceful. Your

1450
06:26:02.439 --> 06:26:06.000
brain feels.

1451
06:26:06.119 --> 06:26:07.080
So light.

1452
06:26:09.040 --> 06:26:17.799
And so healthy in that sense of deep deep comfort

1453
06:26:20.200 --> 06:26:28.759
really does allow you to enjoy.

1454
06:26:30.400 --> 06:26:39.439
Those ever increasing sensations of comfort that is.

1455
06:26:39.319 --> 06:26:52.599
Spreading throughout your body, relaxing each and every muscle of

1456
06:26:52.720 --> 06:27:17.599
your body, e deeper and deeper, much more deeper than before, much.

1457
06:27:16.840 --> 06:27:20.520
More comfort.

1458
06:27:22.400 --> 06:27:35.680
Spreading through your body in your mind, be so peaceful

1459
06:27:36.080 --> 06:27:47.680
and calm, so very very peaceful.

1460
06:27:48.759 --> 06:27:57.400
In a very part of your body, letting go.

1461
06:27:59.040 --> 06:28:22.959
As everything averything, so peaceful, and come so relax a

1462
06:28:23.279 --> 06:28:44.560
very second the passes you feel dper dper relaxed, dper

1463
06:28:46.840 --> 06:29:08.880
and dper relax calm, so calm, peace for so very

1464
06:29:09.200 --> 06:29:21.240
peace from your head down to your toes. Such peace

1465
06:29:22.080 --> 06:29:35.639
and comfort growing all the time, Such peace and comfort.

1466
06:29:38.040 --> 06:29:42.919
Spreading through your body and mind.

1467
06:29:45.119 --> 06:30:01.560
Deep and deeper, such comfort spreading and sinking deeper into

1468
06:30:01.840 --> 06:30:17.040
avery muscle your body, so that you feel amazing, so relaxed,

1469
06:30:20.520 --> 06:30:37.880
so peaceful, so relax and peaceful, letting go.

1470
06:30:41.319 --> 06:30:42.240
Everything.

1471
06:30:46.520 --> 06:30:53.080
We're gonna do a body scan, focusing on firstly how

1472
06:30:53.119 --> 06:30:58.439
you feel in your body, not trying to change how

1473
06:30:58.520 --> 06:31:04.360
you feel, not trying to relax, not trying to move

1474
06:31:04.400 --> 06:31:11.319
away from any discomfort or stress or tension. Just accepting,

1475
06:31:12.799 --> 06:31:17.959
observing and accepting how you feel in the different parts

1476
06:31:17.959 --> 06:31:24.680
of your body, just allowing yourself to be exactly as

1477
06:31:24.720 --> 06:31:36.240
you are, to notice to get in touch with how

1478
06:31:36.279 --> 06:31:43.240
you actually feel in this moment. So I'm going to

1479
06:31:43.360 --> 06:31:54.680
start off by focusing on your hands. Just be aware

1480
06:31:54.720 --> 06:32:03.200
of your hands. I'd like you to move your hands around,

1481
06:32:04.599 --> 06:32:10.200
just maybe move your fingers a little bit. I've been

1482
06:32:10.240 --> 06:32:16.319
and closing your hands very gently, just so that you

1483
06:32:16.520 --> 06:32:24.479
can get in touch with how your hands and your

1484
06:32:24.520 --> 06:32:45.919
fingers fell, very very slow movements. Focusing now on your feet,

1485
06:32:49.959 --> 06:32:53.279
and if you can just do kind of an equivalent

1486
06:32:53.919 --> 06:32:58.319
with your feet is you've just done with your hands,

1487
06:33:01.319 --> 06:33:08.799
turn in your ankles, moving your feet around, moving your

1488
06:33:08.880 --> 06:33:23.040
toes gently, only very gently and very slowly, noticing how

1489
06:33:24.599 --> 06:33:38.080
your feet feel in this moment. Focusing now and your eyes,

1490
06:33:41.119 --> 06:33:48.240
I like you to just focus on your eyelids. Maybe

1491
06:33:48.279 --> 06:33:51.080
you can open and close your eyes a couple of

1492
06:33:51.119 --> 06:33:56.639
times to really get in touch with how you feel.

1493
06:33:56.680 --> 06:34:04.680
When you do close your eyes. The muscle changes in

1494
06:34:04.799 --> 06:34:11.799
your eyes when you do close them, maybe raising your eyebrows.

1495
06:34:13.400 --> 06:34:21.360
It stretches the tops of your eyes, perhaps quinting your eyes,

1496
06:34:25.000 --> 06:34:30.319
scrunching up your eyes just so you can hear it again.

1497
06:34:30.599 --> 06:34:40.880
Touch with all aspects of how your eyes feel.

1498
06:34:43.599 --> 06:34:44.240
Right now.

1499
06:34:53.439 --> 06:34:59.799
Now, focus in on your thighs, and you just starts

1500
06:34:59.840 --> 06:35:08.520
you to gently tense your thighs, just very very gently,

1501
06:35:10.159 --> 06:35:22.080
just enough so you can become more attuned to the

1502
06:35:22.119 --> 06:35:30.759
physical sensation of your upper legs, the front of your thighs,

1503
06:35:30.880 --> 06:35:42.200
in the backs of your thighs, noticing and observing how

1504
06:35:44.240 --> 06:35:59.360
your thighs feel. Right now, moving your focus to the

1505
06:35:59.400 --> 06:36:06.000
back of your neck, just noticing the back of your

1506
06:36:06.080 --> 06:36:12.479
neck the muscles, and of course they lead to the

1507
06:36:12.680 --> 06:36:17.159
side of your neck. They also lead to the top

1508
06:36:17.200 --> 06:36:23.520
of your back, which leads to your shoulders. So as

1509
06:36:23.560 --> 06:36:29.439
your focus on the back of your neck, maybe you

1510
06:36:29.560 --> 06:36:36.360
can move your head gently upwards as if you're looking up,

1511
06:36:38.159 --> 06:36:43.840
Maybe moving your head down as if you're looking down.

1512
06:36:46.919 --> 06:36:52.000
Perhaps moving your head side to side, right to left,

1513
06:36:53.720 --> 06:37:04.919
but only very slowly and very gently. I'm not trying

1514
06:37:04.959 --> 06:37:13.200
to force anything. It has to be very very gentle,

1515
06:37:16.240 --> 06:37:18.680
just so you can.

1516
06:37:19.720 --> 06:37:21.439
Be more.

1517
06:37:23.000 --> 06:37:32.439
In touch with the feelings, with the sensations, the physical

1518
06:37:33.799 --> 06:37:38.360
sensations of how.

1519
06:37:36.919 --> 06:37:39.000
The back of your neck.

1520
06:37:40.279 --> 06:37:54.959
Feels. Right now, as we.

1521
06:37:53.040 --> 06:37:55.240
Now focus.

1522
06:37:56.919 --> 06:38:02.240
On the tops of your arms, the parts where your

1523
06:38:02.319 --> 06:38:08.400
biceps and your triceps are between your elbow and your shoulders.

1524
06:38:11.080 --> 06:38:16.240
Should focus on those parts, the tops of your arms.

1525
06:38:18.319 --> 06:38:27.000
You may like to just tense them, but very very gently.

1526
06:38:28.400 --> 06:38:35.680
And slowly, so you're not straining or put in any

1527
06:38:36.880 --> 06:38:47.840
pressure whatsoever on your arms. It's just so that you can.

1528
06:38:49.479 --> 06:38:57.080
Gain more of a sense of how your upper arms

1529
06:38:58.240 --> 06:38:59.759
are feeling.

1530
06:39:01.400 --> 06:39:03.119
In this moment.

1531
06:39:05.680 --> 06:39:16.479
And just noticing as you gently, very gently and slowly

1532
06:39:18.200 --> 06:39:20.319
tighten the muscles.

1533
06:39:21.080 --> 06:39:22.000
And then let go.

1534
06:39:26.159 --> 06:39:34.799
Notice how the tops of your arms feel right now.

1535
06:39:42.759 --> 06:39:44.400
As a now.

1536
06:39:44.799 --> 06:39:55.360
Focus on your stomach, the area the lower abdomen area

1537
06:39:55.680 --> 06:40:05.000
below your belly button, moving all way down to your hips,

1538
06:40:05.959 --> 06:40:17.319
just above your grind. Maybe you're able to tense these

1539
06:40:17.400 --> 06:40:35.119
muscles in that area very very gently and slowly, if

1540
06:40:35.159 --> 06:40:39.279
that's a difficult thing to do, and maybe you can

1541
06:40:39.479 --> 06:40:50.159
just move your body, pushing your stomach up, maybe moving

1542
06:40:50.200 --> 06:40:56.119
a little bit to the side using your hips, just so.

1543
06:40:56.639 --> 06:41:05.240
You can get more in tune with how your lower

1544
06:41:05.680 --> 06:41:12.759
abdomen area is feeling.

1545
06:41:15.119 --> 06:41:32.759
In this moment. Just noticing the physical sensations or your

1546
06:41:32.880 --> 06:41:34.799
lower abdomen.

1547
06:41:45.040 --> 06:41:49.200
As you move your attention.

1548
06:41:51.040 --> 06:42:02.560
To your mouth, notice in your lips and inside your mouth,

1549
06:42:04.799 --> 06:42:22.119
your teeth, your guns, your tongue, Just noticing how your

1550
06:42:22.159 --> 06:42:24.520
tongue and your mouth feels.

1551
06:42:27.520 --> 06:42:27.639
It.

1552
06:42:27.680 --> 06:42:29.040
May help by.

1553
06:42:30.919 --> 06:42:38.200
Moving your tongue around your mouth, moving it to your left,

1554
06:42:39.919 --> 06:42:45.680
maybe pressing it gently against the side of your mouth,

1555
06:42:47.200 --> 06:42:52.240
and then to the right, gently to the side of

1556
06:42:52.279 --> 06:43:00.000
your mouth, perhaps pressing up against the top of your mouth,

1557
06:43:01.360 --> 06:43:07.240
and then down gently against the bottom of your mouth,

1558
06:43:09.919 --> 06:43:26.159
always very slowly and a very very gentle so that

1559
06:43:26.360 --> 06:43:41.840
you can be aware of how you feel in your

1560
06:43:41.880 --> 06:44:00.360
mouth area. Now I'm going to focus.

1561
06:44:02.159 --> 06:44:14.279
On your wrists, and I'm.

1562
06:44:14.080 --> 06:44:21.240
Going to ask you to maybe just rotate your wrists

1563
06:44:22.720 --> 06:44:23.680
by moving.

1564
06:44:23.360 --> 06:44:34.520
Your hands in a circular motion very gently and slowly,

1565
06:44:36.560 --> 06:44:55.000
just so that you can feel the sensations that you

1566
06:44:55.159 --> 06:45:00.599
are currently experiencing in.

1567
06:45:03.560 --> 06:45:04.520
Your wrists.

1568
06:45:08.599 --> 06:45:10.680
Perhaps move in your.

1569
06:45:10.720 --> 06:45:15.439
Hands up and down.

1570
06:45:16.639 --> 06:45:44.360
Again very very gently and slowly, very gentzl and slow.

1571
06:45:57.439 --> 06:46:13.840
As we know, start to observe your lower back. The

1572
06:46:14.200 --> 06:46:25.040
bad part is just above your hips. Where your coxix

1573
06:46:25.080 --> 06:46:38.119
are a whole area which also really does include the

1574
06:46:38.439 --> 06:46:45.400
side of your body because those muscles are very much connected.

1575
06:46:50.639 --> 06:46:55.080
As those muscles also move into your.

1576
06:46:55.439 --> 06:47:00.599
Hip area, connecting to your buttocks.

1577
06:47:02.080 --> 06:47:16.880
The sides of your hips, and if you're physically able

1578
06:47:17.000 --> 06:47:26.240
to do so, maybe you can very gently just move

1579
06:47:26.400 --> 06:47:42.680
your body ever so slightly, very slowly from side to side,

1580
06:47:43.159 --> 06:47:59.919
just enough to gauge how you feel in your lower back.

1581
06:48:07.560 --> 06:48:18.439
Perhaps it could even move your hips gently up and down,

1582
06:48:21.759 --> 06:48:24.759
gently and slowly.

1583
06:48:27.319 --> 06:48:31.560
In order to.

1584
06:48:32.799 --> 06:48:34.479
Be in touch.

1585
06:48:36.680 --> 06:48:41.200
With the physical sensations.

1586
06:48:41.520 --> 06:48:42.720
Of your lower back.

1587
06:48:59.720 --> 06:49:00.799
That's me now.

1588
06:49:05.880 --> 06:49:07.319
Your attention.

1589
06:49:10.720 --> 06:49:18.520
To your jaw, an area from your chin all the

1590
06:49:18.520 --> 06:49:21.560
way up to near where.

1591
06:49:21.360 --> 06:49:22.479
Your ears are.

1592
06:49:25.599 --> 06:49:38.119
Hol your jaw, you can just.

1593
06:49:40.119 --> 06:49:46.840
If it's okay to do so, gently open your mouth,

1594
06:49:49.720 --> 06:50:01.319
not wide, no stretching, just very gently and slowly opening

1595
06:50:01.439 --> 06:50:14.560
your mouth thing closing your mouth very gently and slowly,

1596
06:50:24.119 --> 06:50:25.919
so you can.

1597
06:50:27.919 --> 06:50:29.240
Be in touch.

1598
06:50:35.639 --> 06:51:09.000
With how your jaw feels now and I to sing

1599
06:51:09.240 --> 06:51:24.680
now your chest area, and you don't need to do

1600
06:51:24.759 --> 06:51:33.479
anything to move your chest because it moves every time you.

1601
06:51:33.599 --> 06:51:43.080
Breathe, and it moves very gently.

1602
06:51:44.319 --> 06:52:01.560
And slowly automatically with each breath you take. As you

1603
06:52:02.040 --> 06:52:49.080
focus on how your chest feels when you breathe, move

1604
06:52:49.279 --> 06:52:51.080
in your focus.

1605
06:52:52.439 --> 06:52:57.599
To your forums, your elbows.

1606
06:53:03.360 --> 06:53:13.279
Maybe you're able to very gently and slowly.

1607
06:53:15.000 --> 06:53:23.680
Tense the muscles in your forearms, and when you do that,

1608
06:53:24.040 --> 06:53:25.439
you can feel.

1609
06:53:28.279 --> 06:53:57.319
Your elbows as well. Very gently and slowly, gently.

1610
06:54:00.159 --> 06:54:02.119
And softly.

1611
06:54:05.560 --> 06:54:37.919
Obsad your forearms and delpos noah me focus.

1612
06:54:43.720 --> 06:54:55.279
Of the rest of your back, your upper back in

1613
06:54:55.319 --> 06:54:58.319
the middle, the.

1614
06:54:58.000 --> 06:55:14.360
Middle of your back again, this part of your body.

1615
06:55:17.279 --> 06:55:29.599
News Also every time you breathe. You may not notice that.

1616
06:55:31.759 --> 06:55:43.919
Usually as you observe your upper back in the middle

1617
06:55:44.040 --> 06:56:01.360
of your back, you can really feel that gentle and

1618
06:56:08.159 --> 06:56:57.479
moviment moving your focus into your area the buttice you pray,

1619
06:57:00.200 --> 06:57:36.319
those muscles and those bones in your midsection. Just noticing

1620
06:57:37.439 --> 06:57:57.759
how your hips feel. Right now, you can very very

1621
06:57:58.360 --> 06:58:13.159
gently move your hips, maybe side to side, very gently

1622
06:58:13.439 --> 06:59:10.040
and slowly, very gently, softly, slowly. Everything starts to slow down,

1623
06:59:16.520 --> 06:59:22.240
including the thoughts in your mind and your mind itself

1624
06:59:25.400 --> 06:59:32.080
just starts to gradually. It doesn't have to be instant,

1625
06:59:32.159 --> 06:59:40.200
but just gradually starting too. It's almost like time is

1626
06:59:40.560 --> 06:59:51.959
storing chin. It's a slower pace to maybe what you're

1627
06:59:52.080 --> 06:59:59.639
used to in your day to day life. It's a

1628
07:00:00.159 --> 07:00:26.919
lower movement of energy, very small movements which make up

1629
07:00:27.240 --> 07:00:34.840
the larger movements, which is always the case. Now, when

1630
07:00:34.840 --> 07:00:40.040
you move your hand, it might seem like it's one movement,

1631
07:00:40.119 --> 07:00:48.119
but it's lots of minute different muscles moving in accordance

1632
07:00:48.159 --> 07:00:59.599
with each other. What happens in this space that we

1633
07:00:59.720 --> 07:01:08.040
share is we move from.

1634
07:01:10.279 --> 07:01:13.119
That big.

1635
07:01:17.319 --> 07:01:34.479
Movement into those smaller movements. Starting to focus on how

1636
07:01:34.520 --> 07:01:41.799
your body feels, not just as a whole, not just oh,

1637
07:01:41.840 --> 07:01:46.159
i'm feel in this way. I'm feeling stressed or tense,

1638
07:01:46.360 --> 07:01:51.799
or I'm feeling relaxed and calm, I'm feeling this way,

1639
07:01:51.919 --> 07:02:00.080
I'm feeling that way. Starting to notice that your body

1640
07:02:03.119 --> 07:02:18.279
begins to present to you small feelings around your body,

1641
07:02:19.279 --> 07:02:31.400
small physical sensations in your legs, whether pleasurable or not.

1642
07:02:36.799 --> 07:02:47.520
Maybe resisting the temptation to label them or to judge them,

1643
07:02:47.560 --> 07:02:53.639
those feelings, just thinking them, thinking about them as just

1644
07:02:53.840 --> 07:03:10.840
being neutral, just feelings, not being particularly concerned, but just

1645
07:03:11.200 --> 07:03:14.360
noticing what your body.

1646
07:03:16.720 --> 07:03:17.360
Is telling you.

1647
07:03:25.119 --> 07:03:31.279
The feelings in your arms, instead of feeling the whole

1648
07:03:31.560 --> 07:03:41.080
of the arm, maybe notice those individual feelings for all

1649
07:03:41.119 --> 07:03:53.240
those different muscles and the skin, the hairs of your arms,

1650
07:03:55.119 --> 07:04:09.240
all the internal parts of your arms, the veins, the bones,

1651
07:04:12.040 --> 07:04:18.159
just being aware of maybe your elbow on your right

1652
07:04:18.279 --> 07:04:29.639
arm has a certain feeling. Maybe your left wrist also has.

1653
07:04:32.560 --> 07:04:38.520
Its own individual physical sensation.

1654
07:04:50.880 --> 07:05:00.479
What about your forearm on your right arm, your right forearm.

1655
07:05:04.959 --> 07:05:11.080
It may not be any particular feeling that you could

1656
07:05:11.119 --> 07:05:19.040
even give a name to, may not feel like anything

1657
07:05:20.000 --> 07:05:30.240
other than just a feeling. You know, it's there. The

1658
07:05:30.319 --> 07:05:36.200
feelings in your shoulders, perhaps your shoulders when you think

1659
07:05:36.240 --> 07:05:39.759
about them, you're kind of almost like they're the same,

1660
07:05:40.880 --> 07:05:46.759
you know, the same feeling, almost like both of your

1661
07:05:46.759 --> 07:06:00.240
shoulders are just one thing. Of course they're not. When

1662
07:06:00.279 --> 07:06:05.599
you focus on your left shoulder and then on your

1663
07:06:05.720 --> 07:06:12.560
right shoulder, maybe find that you move the muscles a

1664
07:06:12.599 --> 07:06:24.799
little bit, maybe tense the muscles gently noticing the difference

1665
07:06:27.959 --> 07:06:55.720
in each shoulder. Your lower back, the left side of

1666
07:06:55.799 --> 07:06:59.880
your lower back and the right side of your lower back,

1667
07:07:07.759 --> 07:07:13.080
of course that connection to your buttocks and to your hips,

1668
07:07:20.560 --> 07:07:24.159
and also moving up into the middle of your back.

1669
07:07:34.080 --> 07:07:38.319
And sometimes like right now, actually when I focus on

1670
07:07:38.360 --> 07:07:43.959
their part, when I focused on my buttocks and then

1671
07:07:44.000 --> 07:07:48.319
I focused on the middle of my back, I almost

1672
07:07:48.360 --> 07:07:51.119
felt like the muscles in my lower back were being

1673
07:07:51.439 --> 07:08:00.560
stretched very gently, just stretched.

1674
07:08:00.040 --> 07:08:00.560
A little bit.

1675
07:08:02.439 --> 07:08:09.240
Even though I wasn't doing anything to try to stretch

1676
07:08:11.200 --> 07:08:15.560
your lower back, it just seemed to happen. The feeling

1677
07:08:16.200 --> 07:08:25.959
of very gently stretching your lower back.

1678
07:08:31.639 --> 07:08:32.479
Comes along.

1679
07:08:36.159 --> 07:08:59.520
I have feeling in your chest, just noticing what sensations

1680
07:09:01.080 --> 07:09:18.759
you are experiencing in your chest right now. And there's

1681
07:09:18.799 --> 07:09:23.000
so much of the chest. Obviously, there's the collar bone

1682
07:09:23.119 --> 07:09:29.919
leading to the chest. You've got the chest bone, You've

1683
07:09:29.919 --> 07:09:38.279
got the muscles in your chest. Of course, if you're female,

1684
07:09:38.959 --> 07:09:48.880
there's possibly the breasts. If you're male, you've got the

1685
07:09:48.959 --> 07:09:51.000
different well why.

1686
07:09:50.959 --> 07:09:55.159
Not that different these days? But there may be.

1687
07:09:55.040 --> 07:10:03.479
More muscles at the top of the chest, but at

1688
07:10:03.520 --> 07:10:08.599
the side underneath it's pretty much the same. Whether you're

1689
07:10:08.599 --> 07:10:13.159
a man or a woman. There's muscles there, muscles that

1690
07:10:13.319 --> 07:10:18.599
stretch out to your back, as well as breast tissue

1691
07:10:18.639 --> 07:10:26.799
which stretches and moves into your back. To just being

1692
07:10:26.840 --> 07:10:46.360
aware of your chest, being with whatever feeling there is

1693
07:10:47.759 --> 07:11:06.360
in your chest. And when I noticed that, I focus

1694
07:11:06.439 --> 07:11:14.119
on my chest, I feel it in my back and

1695
07:11:14.200 --> 07:11:18.319
my upper back. I mean, I guess the obvious reason

1696
07:11:18.360 --> 07:11:28.360
would be because you know, I'll breathe in in, and

1697
07:11:28.520 --> 07:11:32.159
it stretches my chest and my back at the same time.

1698
07:11:40.040 --> 07:11:55.279
It feels it feels okay, it doesn't feel I got

1699
07:11:55.279 --> 07:12:01.599
a little bit of pain in my right chest, A

1700
07:12:01.599 --> 07:12:07.759
little bit not pain, but little discomfort, maybe stiffness possibly,

1701
07:12:08.279 --> 07:12:17.400
I don't know. I noticed my shoulders are also wanting to.

1702
07:12:19.720 --> 07:12:21.040
Flex for some reason.

1703
07:12:23.200 --> 07:12:30.599
I think that's probably part of my upper back, that

1704
07:12:30.759 --> 07:12:35.720
connection between my shoulders and my other back. Because I

1705
07:12:35.720 --> 07:12:40.799
can move my shoulders and stretch the muscles in my back,

1706
07:12:43.240 --> 07:12:49.159
moving the shoulders backwards or up, which then moves to

1707
07:12:49.759 --> 07:12:54.560
I think it's the scapulous in your back.

1708
07:13:04.560 --> 07:13:05.599
It feels quite nice.

1709
07:13:05.639 --> 07:13:14.400
Actually, a good thing about this is you can, if

1710
07:13:14.439 --> 07:13:15.959
you want to, you.

1711
07:13:16.000 --> 07:13:25.000
Can just flex or stimulate.

1712
07:13:27.880 --> 07:13:34.599
The various muscles in your body gently in order to

1713
07:13:34.680 --> 07:13:45.439
get more of the sense of how they feel. And

1714
07:13:45.560 --> 07:13:54.759
when you're relaxing, When you do tense and muscle and

1715
07:13:55.000 --> 07:13:58.599
you let it go and you let it relax, it

1716
07:13:58.680 --> 07:14:03.319
relaxes way more.

1717
07:14:04.639 --> 07:14:14.680
Than it would normally. But you have to feel that

1718
07:14:14.759 --> 07:14:18.759
you're able to do that. There's no point doing.

1719
07:14:18.560 --> 07:14:24.119
It if there's an issue with the per part of

1720
07:14:24.159 --> 07:14:33.599
your body. You need to be gentle with yourself at

1721
07:14:33.639 --> 07:14:47.479
all times when relaxing deeply. It's important to be kind

1722
07:14:48.159 --> 07:15:04.200
to yourself. As you notice your mind. How much has

1723
07:15:04.240 --> 07:15:28.040
your mind slowed down since we started this recording? How

1724
07:15:28.119 --> 07:15:43.919
came and peaceful is your mind right now with nothing

1725
07:15:43.959 --> 07:15:49.520
to think about and just my voice to listen to,

1726
07:15:53.599 --> 07:16:02.200
Because you know, the intention behind this recording is relaxation.

1727
07:16:04.919 --> 07:16:10.119
At the very least, for you to feel more relaxed

1728
07:16:11.360 --> 07:16:14.279
at the end of the recording than you did at

1729
07:16:14.319 --> 07:16:27.240
the beginning, at the very least, for your mind to

1730
07:16:27.279 --> 07:16:43.479
slow down because your body continues to relax, because that's

1731
07:16:43.880 --> 07:16:59.759
what you want to happen. That's what you expect to happen,

1732
07:17:05.799 --> 07:17:23.799
for relaxation to fill your body, maybe calm in your

1733
07:17:23.959 --> 07:17:32.880
mind to the point of boredom when you start maybe

1734
07:17:33.240 --> 07:18:20.240
to drift away. Did it's almost as if you're moving

1735
07:18:20.319 --> 07:18:28.240
further away from your body in your mind, just leaving

1736
07:18:28.400 --> 07:18:40.400
that there, kind of liking it an escape pod in

1737
07:18:40.479 --> 07:18:44.840
a spaceship a movie, a space movie. You know when

1738
07:18:44.840 --> 07:18:48.720
they get into a little pod in it. Since the

1739
07:18:48.799 --> 07:19:19.840
mom far away from the spaceship, safe dream, continue to

1740
07:19:19.880 --> 07:20:46.439
relax drifting, oh, slow and peace so rare and peace,

1741
07:21:07.680 --> 07:21:12.479
and focusing on the feeling.

1742
07:21:17.479 --> 07:21:28.000
Of those individual parts of your body that are relaxing.

1743
07:21:29.919 --> 07:21:38.919
One by one. You may.

1744
07:21:40.560 --> 07:21:41.599
Find that.

1745
07:21:45.880 --> 07:21:47.200
Every now and then.

1746
07:21:49.840 --> 07:22:01.040
You realize that you aren't listening to my voice because

1747
07:22:01.080 --> 07:22:12.599
your mind started to imagine something different, maybe started to

1748
07:22:14.840 --> 07:22:26.040
almost move into some kind of a dreamy state, and

1749
07:22:26.080 --> 07:22:28.599
then you become aware of my voice again.

1750
07:22:32.200 --> 07:22:38.799
And even though you may want to focus on my voice,

1751
07:22:39.439 --> 07:22:43.599
you may also wish to.

1752
07:22:44.360 --> 07:22:56.000
Allow your mind to just drift naturally into that space

1753
07:22:56.200 --> 07:23:00.080
of comfort and safety.

1754
07:23:06.919 --> 07:23:24.520
As you feel more comfort spreading through your body like

1755
07:23:24.599 --> 07:23:26.520
a warm blanket.

1756
07:23:29.959 --> 07:23:44.599
Covering you gently, keeping your body at just the perfect temperature,

1757
07:23:54.959 --> 07:24:05.400
and even if you can hear background sounds, they just

1758
07:24:06.759 --> 07:24:20.599
don't seem to matter anymore. As that sense of peace

1759
07:24:23.080 --> 07:24:37.599
spreads through your mind like a gentle breeze, yet strong

1760
07:24:37.720 --> 07:24:53.759
enough to blow away all negativity, strong enough to remove

1761
07:24:54.279 --> 07:25:01.680
from your mind any anxiety stress.

1762
07:25:02.959 --> 07:25:16.040
That was there before, and blow away any other thoughts

1763
07:25:17.479 --> 07:25:24.520
or feelings that just don't fit.

1764
07:25:28.319 --> 07:25:30.319
With the sense.

1765
07:25:37.439 --> 07:26:08.720
Relaxation that is feeling your body end your mind, and

1766
07:26:08.840 --> 07:26:11.040
as you focus on your mind.

1767
07:26:12.919 --> 07:26:18.200
And count down from ten down to one, and with

1768
07:26:18.560 --> 07:26:44.479
each number you hear your mind will become slightly more relaxed,

1769
07:26:47.200 --> 07:26:55.680
just just slightly, so from ten down to nine, just

1770
07:26:55.680 --> 07:27:02.520
a slight movement. I'm not going down to eight, just

1771
07:27:02.599 --> 07:27:20.439
another small change in how you feel. Eight down to seven,

1772
07:27:22.439 --> 07:27:27.880
that feeling is a gap, almost like a gap that

1773
07:27:28.200 --> 07:27:37.919
starts to get wider, the gap between those feelings that

1774
07:27:38.080 --> 07:27:45.119
you used to have in your mind compared to the

1775
07:27:45.159 --> 07:27:52.720
feelings you have, the growing now feelings of comfort and

1776
07:27:52.959 --> 07:28:04.639
security and confidence, and the gap becomes wider. Eight down

1777
07:28:04.720 --> 07:28:11.560
to seven, seven down to six, And when you get

1778
07:28:11.599 --> 07:28:18.680
to five, your mind will start to have a certain

1779
07:28:20.040 --> 07:28:31.680
physical sensation, almost like there's a magnet outside of your

1780
07:28:31.759 --> 07:28:38.560
head sucking the tension and the stress and any remaining

1781
07:28:39.639 --> 07:28:46.040
feelings that you don't want, sucking them out through your skull.

1782
07:28:51.799 --> 07:28:53.520
And in down to four.

1783
07:28:55.119 --> 07:29:02.080
You can start to really experience that sen of not

1784
07:29:02.200 --> 07:29:12.439
just emptiness, but space, a place full of fresh air,

1785
07:29:17.240 --> 07:29:18.040
a place.

1786
07:29:17.799 --> 07:29:19.680
Where you can stretch.

1787
07:29:22.959 --> 07:29:25.639
It's almost as if as you go down to four

1788
07:29:26.400 --> 07:29:32.639
and three, your mind is expanding, with this sense.

1789
07:29:35.200 --> 07:29:36.680
Of peace.

1790
07:29:37.880 --> 07:29:48.240
And tranquility growing as it moves down to When you

1791
07:29:48.279 --> 07:29:57.759
get to one, your mind just feels exactly how you

1792
07:29:58.040 --> 07:30:03.479
want to feel, almost.

1793
07:30:05.759 --> 07:30:13.799
A perfect feeling maybe a.

1794
07:30:16.880 --> 07:30:26.000
Sensation that you'd like to keep a place that's safe,

1795
07:30:26.959 --> 07:30:47.279
where nothing can affect you at all, and you can

1796
07:30:47.439 --> 07:30:56.439
stay in that that space of comfort and confidence, confident

1797
07:30:56.560 --> 07:31:03.119
in your own ability to create this space and this

1798
07:31:04.360 --> 07:31:10.759
fearing of comfort within your own mind just by counting

1799
07:31:11.479 --> 07:31:20.560
from ten down to one. And this is something that

1800
07:31:20.639 --> 07:31:29.400
you can do yourself when you're on your own the

1801
07:31:29.599 --> 07:31:33.479
time when you can maybe sit down, maybe just for

1802
07:31:33.520 --> 07:31:46.319
a few minutes, close your eyes, just count slowly from

1803
07:31:46.560 --> 07:32:00.959
ten down to one and re experience these feelings in

1804
07:32:01.040 --> 07:32:10.560
your mind. And when you feel that way in your mind,

1805
07:32:11.680 --> 07:32:25.919
your body copies your mind, and a feeling is spread

1806
07:32:26.200 --> 07:32:33.439
through your spine and your nervous system into every part

1807
07:32:33.720 --> 07:32:47.240
of your body, travels through your bloodstream, heathing and relaxing

1808
07:32:48.639 --> 07:33:06.639
every particle of your existence. And we can we can

1809
07:33:06.759 --> 07:33:15.159
practice this a few times before the end of the recording,

1810
07:33:15.799 --> 07:33:21.680
and then you can practice on your own. And each

1811
07:33:21.919 --> 07:33:35.720
time you count for ten about one, the feelings of comfort, calmness,

1812
07:33:36.360 --> 07:33:55.439
deep deep relaxation become stronger and deeper, filling your mind

1813
07:33:55.759 --> 07:34:05.040
and your brain with these positive chemicals. The spread throughout

1814
07:34:05.080 --> 07:34:14.959
your body, relaxing you so quickly, relaxing your whole body

1815
07:34:15.119 --> 07:34:19.000
and mind, so.

1816
07:34:19.319 --> 07:34:36.880
Very very easily just by counting from ten down to one.

1817
07:34:37.599 --> 07:34:40.639
So we're going to do now, I'm going to count

1818
07:34:40.680 --> 07:34:45.680
from ten down to one. I'd like you to repeat.

1819
07:34:45.240 --> 07:34:52.159
The number after me. So when I say ten, you

1820
07:34:52.200 --> 07:34:55.279
can just repeat to yourself.

1821
07:34:56.560 --> 07:34:56.880
Ten.

1822
07:35:02.400 --> 07:35:11.799
Just notice, be aware of how you feel in your

1823
07:35:11.919 --> 07:35:21.479
mind and your body. Then when I say nine, you

1824
07:35:21.560 --> 07:35:37.400
can repeat to yourself nine again, noticing the increase in

1825
07:35:37.599 --> 07:35:45.560
comfort and calmness in your mind and in your body.

1826
07:35:51.520 --> 07:36:01.000
The same when I say eight, when I say seven, six,

1827
07:36:03.520 --> 07:36:18.119
when I say five, four, when I say three, two,

1828
07:36:22.200 --> 07:36:23.360
and lastly when I.

1829
07:36:23.319 --> 07:36:28.439
Say one, you can repeat that number.

1830
07:36:35.880 --> 07:36:39.880
Now. Of course, when you do this on your own

1831
07:36:41.360 --> 07:36:46.360
without listening to me, you can say the numbers or

1832
07:36:46.400 --> 07:36:56.680
whatever speed that you feel is necessary for you, so

1833
07:36:56.840 --> 07:37:02.520
you can adapt. So if you feel you want to

1834
07:37:02.560 --> 07:37:08.840
say the numbers ten down to one faster than I do,

1835
07:37:10.520 --> 07:37:13.119
then you go ahead and do that. Or if you

1836
07:37:13.319 --> 07:37:17.040
feel when you do it yourself that you'd.

1837
07:37:17.000 --> 07:37:20.799
Like to have more more.

1838
07:37:20.720 --> 07:37:28.159
Space between the numbers, maybe take a lot longer to

1839
07:37:28.240 --> 07:37:38.400
get from ten all the way down to one, that's

1840
07:37:38.479 --> 07:37:51.200
your choice also to do. So I'm going to count

1841
07:37:51.279 --> 07:38:00.159
from ten down to one. I want to get to one.

1842
07:38:01.000 --> 07:38:06.520
That will be the end of this recording and less,

1843
07:38:06.560 --> 07:38:10.560
of course you're listening with music, and the music will

1844
07:38:10.560 --> 07:38:57.560
continue ten nine eight.

1845
07:39:25.479 --> 07:41:22.919
Four fast assassa.

1846
07:41:17.119 --> 07:41:43.959
Assassas as a.

1847
07:42:50.680 --> 07:43:36.599
Twenty ninety eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven,

1848
07:43:41.479 --> 07:44:34.560
ten nine eight seven, six, five, four three two one.

1849
07:44:36.680 --> 07:44:47.080
Now open your eyes, noticing how you physically feel having

1850
07:44:47.159 --> 07:44:54.799
counted down from twenty to one, allowing stress and tension

1851
07:44:55.240 --> 07:44:59.840
to lead through your fingertips and your toes. And as

1852
07:44:59.840 --> 07:45:04.680
you focus on your fingertips, maybe they feel a little

1853
07:45:04.680 --> 07:45:11.759
bit tingly, which is I suppose quite an understanding considering

1854
07:45:11.840 --> 07:45:16.400
attention has been exiting your body through your fingertips.

1855
07:45:22.799 --> 07:45:24.880
So now I'm going to count from twenty down to

1856
07:45:24.919 --> 07:45:25.479
one again.

1857
07:45:25.919 --> 07:45:26.959
This time.

1858
07:45:30.759 --> 07:45:36.400
You're going to feel relief of tension and stress and

1859
07:45:36.520 --> 07:45:38.080
the anxiety.

1860
07:45:37.400 --> 07:45:38.279
That you may have.

1861
07:45:42.680 --> 07:45:51.040
Leaving through your stomach. Just leaving through your stomach, almost

1862
07:45:51.080 --> 07:45:56.880
as if it's just releasing the whole of your stomach,

1863
07:45:57.680 --> 07:46:02.560
your navel to just above your chest or below your chest,

1864
07:46:02.639 --> 07:46:04.119
rather so.

1865
07:46:04.240 --> 07:46:09.639
Surrounding your belly button area, the whole area you can

1866
07:46:09.799 --> 07:46:14.319
feel the tension of your body where there's left, just

1867
07:46:15.119 --> 07:46:19.799
releasing from that area, and you may notice that your

1868
07:46:19.840 --> 07:46:25.919
stomach will become very relaxed as I count down from

1869
07:46:25.959 --> 07:47:50.119
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, ten, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1870
07:47:54.159 --> 07:48:11.119
three two, and you can open your eyes again if

1871
07:48:11.119 --> 07:48:14.720
you choose, or you can just keep them closed because

1872
07:48:14.759 --> 07:48:21.560
it feels relaxing. Just notice how your stomach feels. I

1873
07:48:21.680 --> 07:48:25.479
notice as your focus, just do a little scan of

1874
07:48:25.560 --> 07:48:30.599
your body. Just notice how your body feels.

1875
07:48:31.360 --> 07:48:32.560
Focusing.

1876
07:48:34.680 --> 07:48:41.840
On your upper body, your back, chest, stomach, legs, arms, hands, feet,

1877
07:48:44.919 --> 07:48:51.880
just noticing, and you know, you may start to feel

1878
07:48:54.319 --> 07:48:58.119
more of a sense of tiredness, which may be the

1879
07:48:58.200 --> 07:49:04.319
reason you're listening to the recording, because you would like

1880
07:49:04.520 --> 07:49:09.000
to let go completely of everything.

1881
07:49:10.919 --> 07:49:20.759
And dreapt off into a nice, natural, calm, relaxing sleep.

1882
07:49:28.279 --> 07:49:29.200
So now we're going.

1883
07:49:29.119 --> 07:49:30.479
To focus.

1884
07:49:32.720 --> 07:49:39.560
On your forehead, and if you choose, you can incorporate

1885
07:49:39.599 --> 07:49:44.439
your eyes in this focus as well. So your forehead

1886
07:49:44.479 --> 07:49:50.639
and your eyes, it's that whole area basically almost as

1887
07:49:50.639 --> 07:49:53.439
if you were wearing a mask, you know, like a

1888
07:49:55.360 --> 07:50:00.799
I don't know, a batman, mask or something or I'm

1889
07:50:00.840 --> 07:50:03.520
trying to fact zorro or something, you know, the kind

1890
07:50:03.560 --> 07:50:06.720
of mask that covers your eyes but also covers quite

1891
07:50:06.759 --> 07:50:13.200
a lot of the forehead. I'm focusing on that area

1892
07:50:13.319 --> 07:50:15.599
because that's the area that we're now going to release

1893
07:50:16.479 --> 07:50:21.759
tension and stress from your mind, from your brain and

1894
07:50:21.880 --> 07:50:25.599
from your mind, and any tension that you may have

1895
07:50:25.759 --> 07:50:29.959
remaining in your face, in your neck and your jawl,

1896
07:50:31.159 --> 07:50:35.520
your eyes, your forehead, and all your scalp.

1897
07:50:36.639 --> 07:50:42.000
So basically any tension within your head area, including your

1898
07:50:42.119 --> 07:50:49.119
mind and your brain, and that's going to be released

1899
07:50:50.639 --> 07:50:57.279
through your forehead and your eyes. As I count down

1900
07:50:57.319 --> 07:50:58.560
again from.

1901
07:50:58.599 --> 07:52:19.159
Twenty down to a now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

1902
07:52:22.919 --> 07:52:52.680
Five, four, three, two one, noticing.

1903
07:52:54.560 --> 07:53:02.159
And she scan your face, mature, your eyes, your cheap bones,

1904
07:53:02.360 --> 07:53:11.680
your ears, your forehead, your scalp, your neck, the back

1905
07:53:11.720 --> 07:53:14.799
of your neck, in the front of your neck, the

1906
07:53:15.040 --> 07:53:17.080
side of your neck, and the throat.

1907
07:53:19.639 --> 07:53:20.159
M hmm.

1908
07:53:23.319 --> 07:53:33.599
Noticing being aware of the comfort increased feel in the

1909
07:53:33.639 --> 07:53:40.080
relaxation not just in your head and neck and mind,

1910
07:53:41.080 --> 07:53:49.880
also the rest of your body. Just notice how loose

1911
07:53:51.360 --> 07:53:55.479
and calm you feel, and how easily.

1912
07:53:57.119 --> 07:53:58.759
It is to just let go.

1913
07:54:01.479 --> 07:54:17.240
Completely, Let go completely, how easily.

1914
07:54:24.919 --> 07:54:28.279
That's what I'm going to do now, is I'm just.

1915
07:54:28.279 --> 07:54:35.840
Focus on the top of your head. That am We're

1916
07:54:35.840 --> 07:54:40.159
going to allow every last.

1917
07:54:41.599 --> 07:54:47.799
Piece of tension or stress that might be lingering or

1918
07:54:47.919 --> 07:54:54.240
hiding in your body or mind or head to just

1919
07:54:55.959 --> 07:54:57.959
be sucked out.

1920
07:54:58.080 --> 07:55:02.919
At the top of your head, released.

1921
07:55:06.080 --> 07:55:06.840
Into the air.

1922
07:55:07.840 --> 07:55:10.279
You want sucked down into the clouds.

1923
07:55:12.680 --> 07:55:18.639
Imagine a big cloud above your head, almost like a whirlpool,

1924
07:55:19.439 --> 07:55:24.240
and this is can suck that tension out the top

1925
07:55:24.279 --> 07:55:26.080
of your head.

1926
07:55:27.240 --> 07:55:28.040
And just take it.

1927
07:55:28.080 --> 07:55:34.799
Away the good. Use your focus.

1928
07:55:35.560 --> 07:55:39.439
Imagine an opening on the top of your head with

1929
07:55:39.639 --> 07:55:44.880
that tension and stress and any remaining issues may be

1930
07:55:45.040 --> 07:55:48.319
worries or concerns that are no use to you.

1931
07:55:48.479 --> 07:55:51.880
Now you can all be sucked out.

1932
07:55:51.759 --> 07:55:53.439
At the top of your head.

1933
07:55:54.599 --> 07:56:01.240
And taken away. As I count down again, twenty down

1934
07:56:01.439 --> 07:57:40.000
to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

1935
07:57:43.639 --> 07:58:19.279
Five, four three wah breathe.

1936
07:58:20.040 --> 07:58:33.560
Noticing how you feel, how relaxed and calm you physically

1937
07:58:34.560 --> 07:58:48.520
and mentally feel right now, how peaceful your mind feels.

1938
07:58:51.040 --> 07:58:56.240
It feels so nice to just let go, to give

1939
07:58:56.279 --> 07:59:10.400
yourself some space to breathe easily, to think calmly, just

1940
07:59:10.439 --> 07:59:15.680
to take a break from all that pointless worry and

1941
07:59:16.919 --> 07:59:21.279
concerns about things that you don't need to think about

1942
07:59:24.439 --> 07:59:31.240
right now, because this is your time.

1943
07:59:31.240 --> 07:59:31.919
To let go.

1944
07:59:33.159 --> 07:59:42.959
This is your space to enjoy feeling deeply relaxed, peaceful

1945
07:59:43.040 --> 07:59:50.439
in your mind, relaxed in your body. They can feel

1946
07:59:50.880 --> 08:00:00.720
so good, so nice to just not have to do anything,

1947
08:00:03.040 --> 08:00:12.040
to be able to really enjoy that serenity that comes

1948
08:00:13.439 --> 08:00:26.599
of letting go completely, that peacefulness that comes with being

1949
08:00:27.200 --> 08:00:38.520
in this peaceful space. And you can keep this sense

1950
08:00:38.680 --> 08:00:41.400
of calmness for as long.

1951
08:00:41.240 --> 08:00:42.360
As you choose.

1952
08:00:50.360 --> 08:00:57.400
If you choose to drift off into a deep, healing, natural.

1953
08:00:57.119 --> 08:00:59.720
Sleep, then you can do that.

1954
08:01:03.279 --> 08:01:11.639
It's completely up to you, and you can keep this

1955
08:01:11.840 --> 08:01:17.720
feeling of calmness physically and in your mind as long

1956
08:01:18.159 --> 08:01:35.200
as you choose to feel completely relaxed, completely relax And

1957
08:01:35.200 --> 08:01:40.959
I'd like you to make up your mind that you're

1958
08:01:41.000 --> 08:01:52.240
going to relax, and I want to explore that with you.

1959
08:01:52.880 --> 08:01:59.799
What it feels like when you actually decide that you're

1960
08:01:59.799 --> 08:02:05.720
going to relax, not forcing yourself, but giving yourself that.

1961
08:02:08.439 --> 08:02:10.279
Yes, it is a command, really, isn't it.

1962
08:02:10.319 --> 08:02:18.000
When you're telling yourself relax in a gentle but firm way,

1963
08:02:18.799 --> 08:02:25.080
that only you can really tell yourself in that way.

1964
08:02:25.880 --> 08:02:27.880
You can't really have someone else saying to you, now

1965
08:02:27.919 --> 08:02:34.400
it relax, relax, you know, and it needs to be gentle,

1966
08:02:34.520 --> 08:02:38.159
But you can't someone else can't really have the same

1967
08:02:41.520 --> 08:02:47.639
the same kind of influence or power that you have

1968
08:02:48.799 --> 08:03:00.680
over your own physicality, over how you feel, because when

1969
08:03:00.840 --> 08:03:07.520
you say it to yourself it means more. It's personal,

1970
08:03:07.799 --> 08:03:13.880
and your brain and your unconscious mind and your body.

1971
08:03:14.200 --> 08:03:20.439
Listens to what you say. So, for example, we'll test

1972
08:03:20.479 --> 08:03:23.080
it out. We'll do a little test, a few little

1973
08:03:23.119 --> 08:03:26.919
tests along the way, and you can get more of

1974
08:03:26.959 --> 08:03:33.520
an idea of the force, a positive force that you

1975
08:03:33.639 --> 08:03:41.200
can have in creating a sense of comfort and relaxation

1976
08:03:41.439 --> 08:03:45.400
and your body and your mind quite quickly.

1977
08:03:46.720 --> 08:03:57.479
Just by you telling yourself to relax. So I want

1978
08:03:57.479 --> 08:04:00.520
to start by it's focus on your hands.

1979
08:04:03.959 --> 08:04:06.279
To focus on your hands, and just tell your hands

1980
08:04:06.520 --> 08:04:12.520
to relax, and just say relax. As you focus on

1981
08:04:12.560 --> 08:04:19.520
your hands, you could say my hands are relaxed, or

1982
08:04:19.560 --> 08:04:21.119
I want my hands to relax.

1983
08:04:23.159 --> 08:04:25.680
I think if you actually do it directly.

1984
08:04:28.040 --> 08:04:33.080
By focusing and imagining that your hands can hear what

1985
08:04:33.080 --> 08:04:33.840
you're saying.

1986
08:04:33.959 --> 08:04:37.400
You know, they've got little ears, which is a bit weird.

1987
08:04:39.520 --> 08:04:50.919
So talking to your hands and just say relax, noticing.

1988
08:04:56.520 --> 08:04:58.240
How your hands start to relax.

1989
08:05:10.639 --> 08:05:14.159
Now, focus on your eyes and tell your eyes to relax.

1990
08:05:15.279 --> 08:05:20.080
You're just saying the same word relax. And find the

1991
08:05:20.240 --> 08:05:27.680
right tone for you. You know, I might say relax,

1992
08:05:28.360 --> 08:05:30.560
but you you might say.

1993
08:05:32.240 --> 08:05:35.799
Relax or relax.

1994
08:05:36.319 --> 08:05:40.400
You know, you might say it differently to yourself, and

1995
08:05:41.479 --> 08:05:47.520
that's important for you to gauge what feels right for you.

1996
08:05:49.360 --> 08:05:50.599
To just tell your.

1997
08:05:50.439 --> 08:05:56.080
Eyes to relax, whilst focusing on your eyes, your eyelids,

1998
08:05:56.159 --> 08:06:01.840
the muscles around your eyes, your eyebrows. Just tell your

1999
08:06:02.000 --> 08:06:03.799
eyes directly.

2000
08:06:06.000 --> 08:06:36.799
Relax now. Now, I just did that myself.

2001
08:06:37.119 --> 08:06:46.959
And sometimes you may feel that you need a bit

2002
08:06:47.040 --> 08:06:52.840
more time for the different parts to relax, you know,

2003
08:06:52.880 --> 08:06:57.400
because I start talking again and maybe that part hasn't

2004
08:06:57.479 --> 08:07:00.560
relaxed fully. But what will happen is that it would

2005
08:07:00.599 --> 08:07:05.000
just continue to relax even though I'm talking. And that's

2006
08:07:05.040 --> 08:07:12.680
happening with my eyes. Something else I noticed is when

2007
08:07:12.680 --> 08:07:16.840
I started focusing on my eyes, that actually almost became

2008
08:07:16.919 --> 08:07:17.479
they got.

2009
08:07:17.319 --> 08:07:20.080
Worse before they got better in a way, so that

2010
08:07:20.200 --> 08:07:20.799
I felt.

2011
08:07:20.599 --> 08:07:26.080
A degree of tension growing in my eyes and then disappearing.

2012
08:07:27.759 --> 08:07:29.959
So I think what that was really was just me

2013
08:07:30.119 --> 08:07:36.560
becoming more aware of the tension that was already.

2014
08:07:36.240 --> 08:07:42.520
There that I wasn't focused on it before, so I wasn't.

2015
08:07:42.279 --> 08:08:00.560
Really acknowledging it or really conscious to those feelings. Yeah,

2016
08:08:00.680 --> 08:08:04.159
my eyes is still continuing to relax, as well as

2017
08:08:04.159 --> 08:08:10.080
my hands. Actually, my hands have got a certain kind

2018
08:08:10.119 --> 08:08:16.200
of energy, like not buzzing, but I can kind of

2019
08:08:18.560 --> 08:08:24.439
feel a degree of energy in my hands. Maybe that's

2020
08:08:24.479 --> 08:08:29.080
where the tension is being released. Maybe that's the cause

2021
08:08:29.119 --> 08:08:29.439
in that.

2022
08:08:36.720 --> 08:08:38.880
The next part, I think we should focus on.

2023
08:08:38.840 --> 08:08:39.680
The back of the neck.

2024
08:08:40.360 --> 08:08:44.319
That's a part which is quite often well for me,

2025
08:08:44.759 --> 08:08:45.520
holds tension.

2026
08:08:45.599 --> 08:08:48.400
I don't know about for yourself, but I think it's

2027
08:08:48.479 --> 08:08:52.479
quite a standard place where tension.

2028
08:08:52.159 --> 08:08:53.200
Is sometimes held.

2029
08:08:54.759 --> 08:08:59.880
So, and I'm doing exactly what you're doing as you

2030
08:09:00.080 --> 08:09:03.639
do it as well, so I'm telling my body parts

2031
08:09:03.680 --> 08:09:04.799
to relax as well.

2032
08:09:05.479 --> 08:09:07.479
So if you tell your neck at the back.

2033
08:09:07.279 --> 08:09:09.840
Of your neck, focus on the back of your neck

2034
08:09:09.959 --> 08:09:16.880
and just say relax in your own words, in your

2035
08:09:16.919 --> 08:09:17.919
own tone.

2036
08:09:17.880 --> 08:09:18.799
In your own voice.

2037
08:09:19.439 --> 08:09:20.439
You can say out.

2038
08:09:20.279 --> 08:09:23.959
Loud, or you can just say it to yourself internally.

2039
08:09:24.840 --> 08:09:29.360
But you're focusing, and you're saying it literally to the

2040
08:09:29.400 --> 08:09:32.200
back of your neck, as if the back of your

2041
08:09:32.240 --> 08:09:35.040
neck can actually hear what you're saying.

2042
08:09:38.439 --> 08:09:41.599
So do that now, Just say relax.

2043
08:09:41.599 --> 08:09:44.520
To the back of your neck, and I'll do the same.

2044
08:10:23.319 --> 08:10:23.520
Now.

2045
08:10:23.520 --> 08:10:27.080
What I noticed, and you may have had a similar thing,

2046
08:10:28.560 --> 08:10:31.560
is even though I was focusing on the back of

2047
08:10:31.560 --> 08:10:42.959
my neck, other parts started to, I don't know, show

2048
08:10:43.040 --> 08:10:46.240
themselves to me, or maybe because they want to be

2049
08:10:46.279 --> 08:10:50.159
relaxed as well. But I started noticing the feelings in

2050
08:10:50.240 --> 08:10:53.439
my shoulders, attention in my shoulders.

2051
08:10:53.159 --> 08:10:54.159
And in my upper back.

2052
08:10:57.240 --> 08:11:01.200
Whether that was because my my back of my neck

2053
08:11:01.319 --> 08:11:06.799
was saying, well, I'm pretty much okay. It's the other

2054
08:11:06.919 --> 08:11:16.240
parts that need attention, but my lobe, my back of

2055
08:11:16.279 --> 08:11:20.200
my neck is still relaxing. But I just became more

2056
08:11:20.200 --> 08:11:27.319
aware of other parts that needed attention. Now, this might happen,

2057
08:11:27.400 --> 08:11:32.319
and it's not. It doesn't mean that it's going on wrong.

2058
08:11:32.400 --> 08:11:39.639
It just means you're being notified of more places that also.

2059
08:11:39.560 --> 08:11:40.799
Want to feel relaxed.

2060
08:11:44.040 --> 08:11:48.400
So I'm going to focus on my upper back, so

2061
08:11:48.599 --> 08:11:52.279
you can do the same, even if you don't have

2062
08:11:52.400 --> 08:11:57.720
any feelings of tension that obvious in your upper back.

2063
08:11:59.840 --> 08:12:04.919
Just focus on your back and the whole area from

2064
08:12:04.919 --> 08:12:09.520
the shoulder blades down to the middle of your back

2065
08:12:09.959 --> 08:12:14.040
and the spine. And with me, it's more the shoulder

2066
08:12:14.040 --> 08:12:15.520
blades that are more.

2067
08:12:19.959 --> 08:12:20.840
Yeah, that's the.

2068
08:12:20.720 --> 08:12:25.479
Parts that really sort of giving me.

2069
08:12:27.119 --> 08:12:27.439
The not.

2070
08:12:29.360 --> 08:12:31.159
That it need to relax in the sounds.

2071
08:12:31.200 --> 08:12:34.639
Gonna ask that part to relax, and you can do

2072
08:12:34.720 --> 08:12:35.040
the same.

2073
08:12:35.119 --> 08:13:02.520
Now relapse up the back. Something strange happened there, And

2074
08:13:02.560 --> 08:13:05.040
this often happens.

2075
08:13:05.119 --> 08:13:06.080
I've been doing this for.

2076
08:13:08.880 --> 08:13:17.439
Sixteen years or something, and often I'm surprised but amazed.

2077
08:13:16.919 --> 08:13:20.919
Really that there can be a feeling.

2078
08:13:22.319 --> 08:13:24.639
So when I was focusing.

2079
08:13:24.240 --> 08:13:27.200
On the back of my neck, my upper back was.

2080
08:13:27.959 --> 08:13:32.200
Starting to feel quite stressed and in need of attention.

2081
08:13:34.639 --> 08:13:37.720
As soon as I started talking to you about my

2082
08:13:37.880 --> 08:13:43.799
upper back and talking about getting ready to ask the

2083
08:13:43.919 --> 08:13:49.040
upper back to relax, why the back already started to relax.

2084
08:13:51.759 --> 08:13:54.200
It's almost as if it doesn't need.

2085
08:13:53.880 --> 08:14:03.880
To hear the words, just needs attention, just needs to

2086
08:14:03.919 --> 08:14:16.439
be noticed, and that is something that often happens in

2087
08:14:17.279 --> 08:14:20.279
this type of situation.

2088
08:14:21.279 --> 08:14:26.919
Is when you start to relax a couple of parts.

2089
08:14:26.639 --> 08:14:31.479
Of your body, as we've done with our hands, our

2090
08:14:31.560 --> 08:14:37.080
eyes and eyelids, and now back.

2091
08:14:36.919 --> 08:14:45.799
Of the neck, top of the back, upper back, the

2092
08:14:45.840 --> 08:14:52.560
rest of the body seems to just take notice and

2093
08:14:52.680 --> 08:14:58.680
decide in its own way to start relaxing.

2094
08:15:00.479 --> 08:15:05.919
Other parts of your body start to just become looser.

2095
08:15:10.639 --> 08:15:13.479
I suppose it's kind of like a bit of an avalanche,

2096
08:15:13.599 --> 08:15:18.400
you know, the little ball starts rolling, and before you

2097
08:15:18.479 --> 08:15:21.479
know it, the whole of your body is completely relaxed

2098
08:15:21.520 --> 08:15:38.200
and calm. And if you focus on your face, you

2099
08:15:38.319 --> 08:15:45.959
focus on your eyes, your eyelids, your eyebrows, and the

2100
08:15:46.080 --> 08:15:54.000
muscles around your eyes, maybe you start to.

2101
08:15:54.080 --> 08:15:54.840
Notice that.

2102
08:15:56.400 --> 08:16:01.560
Your forehead is more relaxed than it was. Maybe your

2103
08:16:01.560 --> 08:16:07.439
face is more relaxed. I would say, my entire face

2104
08:16:07.560 --> 08:16:22.119
is a lot more relaxed than it was. So we're

2105
08:16:22.159 --> 08:16:28.680
going to focus now on your shoulders again, just like before.

2106
08:16:30.040 --> 08:16:34.040
Just tell your shoulders. I mean, you can't do them individually.

2107
08:16:34.200 --> 08:16:37.880
You can do the right shoulder and left shoulder. I

2108
08:16:38.080 --> 08:16:39.439
just generally do both.

2109
08:16:39.159 --> 08:16:40.040
At the same time.

2110
08:16:42.040 --> 08:16:45.319
Just tell your shoulders as you focus on them in

2111
08:16:45.360 --> 08:16:52.560
your mind, focus on them and feel maybe you can see.

2112
08:16:52.200 --> 08:16:54.159
Them in your mind's eye.

2113
08:16:57.400 --> 08:16:59.240
Just tell your shoulders.

2114
08:17:02.319 --> 08:17:53.840
To relax as nice as they relax. I do you notice,

2115
08:17:56.479 --> 08:18:02.959
especially with my back, is the connection between the different

2116
08:18:03.040 --> 08:18:14.680
parts the back, the shoulders, the neck being all connected and.

2117
08:18:14.919 --> 08:18:21.400
Being such a large part of your body, it's almost

2118
08:18:21.520 --> 08:18:22.159
hard to.

2119
08:18:22.040 --> 08:18:30.319
Separate them from each other. And my lower back has

2120
08:18:30.360 --> 08:18:39.599
started to relax on insa. Maybe I'm going too slow,

2121
08:18:42.080 --> 08:18:45.520
and that could be an issue because we all go

2122
08:18:45.560 --> 08:18:51.880
at different speeds. And the idea at the beginning that

2123
08:18:52.000 --> 08:18:54.520
this recording was for you to be able to just

2124
08:18:54.799 --> 08:19:11.279
say to yourself, relax without focusing on any particular part

2125
08:19:11.400 --> 08:19:12.080
of your body.

2126
08:19:14.279 --> 08:19:21.159
Because when you know that telling your hands to relax.

2127
08:19:24.360 --> 08:19:32.799
And your hands relax, you tell your eyelids and your eyes,

2128
08:19:33.680 --> 08:19:40.240
the muscles around your eyes and your eyebrows to relax,

2129
08:19:44.000 --> 08:19:44.880
and they relax.

2130
08:19:50.279 --> 08:19:57.040
When you tell the back of your neck to relax,

2131
08:20:02.279 --> 08:20:20.439
it relaxes. Until you're upper back to relax.

2132
08:20:29.560 --> 08:20:31.000
And it relaxes.

2133
08:20:38.560 --> 08:20:54.000
He'd tell your shoulders to relax, and they relax.

2134
08:21:17.479 --> 08:21:21.560
And you told your hands to relax, they relaxed, and

2135
08:21:21.680 --> 08:21:34.880
they continued to relax, And you told your eyelids, the

2136
08:21:35.000 --> 08:21:39.759
muscles around your eyes, your eyebrows, to relax.

2137
08:21:41.759 --> 08:21:43.080
They relaxed.

2138
08:21:46.000 --> 08:21:57.080
And continued to relax. When you told the back of

2139
08:21:57.119 --> 08:22:04.080
your neck, focused on the back of your neck and

2140
08:22:04.319 --> 08:22:16.000
told it to relax, it relaxed and continued to relax.

2141
08:22:24.119 --> 08:22:33.279
And you told your upper back to relax, be relaxed

2142
08:22:33.880 --> 08:22:50.200
and continued to relax. That's with your shoulders. He told

2143
08:22:50.240 --> 08:22:59.680
your shoulders to relax. In your shoulders relaxed and continued.

2144
08:23:03.639 --> 08:23:04.400
To relax.

2145
08:23:10.040 --> 08:23:15.520
And it's not just that, it's.

2146
08:23:17.680 --> 08:23:18.439
That the rest of.

2147
08:23:18.479 --> 08:23:25.639
Your body has also been listening, and that relaxation has

2148
08:23:25.799 --> 08:23:32.080
been spreading. So from your eyes, the relaxations spread to

2149
08:23:32.200 --> 08:23:40.560
your forehead, around your face, into your skin, into your jaw,

2150
08:23:49.880 --> 08:23:54.119
into the front and sides of your neck, all the

2151
08:23:54.119 --> 08:24:04.759
way down your chest and stomach. Your relaxed hands and

2152
08:24:04.959 --> 08:24:14.639
shoulders leads up through your arms relaxing and full arms,

2153
08:24:14.919 --> 08:24:17.200
your upper arms.

2154
08:24:17.159 --> 08:24:23.319
Your elbows, your wrists, letting.

2155
08:24:23.080 --> 08:24:39.479
Your your lower back, your hips, butt exploying, and you

2156
08:24:39.759 --> 08:24:40.880
just start to.

2157
08:24:40.919 --> 08:24:44.360
Relax and continue even.

2158
08:24:44.279 --> 08:24:46.840
Your comfort.

2159
08:24:47.959 --> 08:24:57.439
Spreading through your legs all the way down to your ankles,

2160
08:25:02.599 --> 08:25:06.799
the tops of your feet, the side of your feet

2161
08:25:08.439 --> 08:25:19.400
and the bottoms of your feet, relaxing into your toes,

2162
08:25:23.159 --> 08:25:46.560
each toe relaxing, be calm, loose, and if your body

2163
08:25:46.880 --> 08:25:52.200
relaxes more, your mind becomes.

2164
08:25:56.279 --> 08:26:16.840
Slower or peaceful, to the point where if you choose

2165
08:26:17.919 --> 08:26:19.439
to fall asleep.

2166
08:26:24.200 --> 08:26:27.200
He can easily do that.

2167
08:26:32.799 --> 08:26:36.279
Easy drift away.

2168
08:26:41.040 --> 08:26:44.000
Because there's nothing going on in your mind.

2169
08:26:47.119 --> 08:27:03.959
The prains peaceful. Your body continues to relax.

2170
08:27:27.680 --> 08:27:28.319
And with that.

2171
08:27:28.520 --> 08:27:35.599
Connection between your body relaxing and the word that you

2172
08:27:35.720 --> 08:27:40.599
say to yourself, relax.

2173
08:27:46.439 --> 08:27:49.599
Means that you don't need to.

2174
08:27:49.639 --> 08:27:55.119
Focus on just one part. You can just focus on

2175
08:27:57.119 --> 08:28:22.599
your entire body saying the powerful word wcs and deserve

2176
08:28:24.360 --> 08:28:43.479
those familiar sensations of comfort spreading throughout your body, loosening

2177
08:28:43.840 --> 08:28:54.520
and calming and healing every part of your body.

2178
08:28:57.119 --> 08:29:03.599
Feaving more relaxed.

2179
08:29:18.200 --> 08:29:21.599
So all you need to do from now on is

2180
08:29:21.840 --> 08:29:24.360
just tell your so.

2181
08:29:28.360 --> 08:30:03.240
Relassu feating completely out of the boy sorr relax Starting

2182
08:30:03.319 --> 08:33:22.520
now with number twenty nineteen, eighteen, seventeen, sixteen fifty fourteen thirty, wellstattatatatatatas.

2183
08:35:00.319 --> 08:37:35.680
Assass us.

2184
08:37:27.240 --> 08:40:29.840
Usu, You're the day.

2185
08:41:03.759 --> 08:43:15.639
Why sat.

2186
08:43:59.080 --> 08:44:26.479
Two, counting down from ten to one, ten, nine, eight, seven, six, five, four,

2187
08:44:29.400 --> 08:44:44.200
three two one. And maybe that was a bit too

2188
08:44:44.279 --> 08:44:48.599
quick in order to relax. Maybe it's a bit too

2189
08:44:48.639 --> 08:44:54.720
fast for you to notice the calming of your body,

2190
08:44:57.880 --> 08:45:02.439
maybe even a little bit a pressure there, Like you're

2191
08:45:02.520 --> 08:45:04.680
count it down from ten to one. What do you

2192
08:45:04.759 --> 08:45:08.279
expect me to do? Man, expect me to stick gold

2193
08:45:08.439 --> 08:45:17.840
floppy just because you're counting down to If you try

2194
08:45:17.880 --> 08:45:24.279
it again, but this time, I'll go this lower this time,

2195
08:45:25.479 --> 08:45:30.479
and you focus on the whole of your body before

2196
08:45:30.520 --> 08:45:37.520
we focus on your legs, just notice how your body

2197
08:45:37.639 --> 08:45:52.639
does start to feel more relaxed with every number that

2198
08:45:52.720 --> 08:46:43.840
I count down ten nine, eight, seven, six, five, four,

2199
08:46:51.159 --> 08:47:42.680
three two one, And just notice how how you feel, generally,

2200
08:47:43.080 --> 08:47:57.400
how your body feels. It's not necessarily even about counting

2201
08:47:57.479 --> 08:48:04.799
down from ten to one. It's that space that you have,

2202
08:48:05.959 --> 08:48:24.439
that space between being active physically or mentally to just

2203
08:48:29.159 --> 08:48:34.360
sitting or lying down and just being there, not doing anything,

2204
08:48:34.520 --> 08:48:39.479
not saying anything, not deeding to think about anything.

2205
08:48:41.080 --> 08:48:44.799
So it opens up a space, you know, a bit

2206
08:48:44.799 --> 08:48:55.560
of a space, a gap. And the more I came

2207
08:48:55.720 --> 08:49:00.360
down for the tental one, the bigger that gap, because.

2208
08:49:03.279 --> 08:49:15.799
So there's that gap of calmness, of comfort relaxation. It's

2209
08:49:15.799 --> 08:49:16.680
a nice feeling.

2210
08:49:20.119 --> 08:49:20.319
Yeah.

2211
08:49:22.200 --> 08:49:25.319
And it moves those.

2212
08:49:26.759 --> 08:49:42.840
Stresses or discomforts physically or emotionally, moves them away. Allows you.

2213
08:49:45.040 --> 08:49:45.639
To just.

2214
08:49:48.560 --> 08:49:55.319
Slow down, someone to count again from ten down to one,

2215
08:49:55.720 --> 08:49:58.759
and notice that gap?

2216
08:49:59.720 --> 08:50:03.200
Why odening the gap?

2217
08:50:04.880 --> 08:50:09.479
And as it widens, it's almost like the stress and

2218
08:50:09.599 --> 08:50:27.279
attention falls into the gap. It gives you that distance,

2219
08:50:29.200 --> 08:50:30.040
that space.

2220
08:50:32.360 --> 08:50:37.840
Now ten.

2221
08:50:42.159 --> 08:51:33.759
Nine, eight, seven, six, five, four.

2222
08:51:51.639 --> 08:52:27.159
Three two one.

2223
08:52:38.680 --> 08:52:39.880
And how does your.

2224
08:52:41.799 --> 08:53:00.799
Body you feel now? Can you notice do you feel

2225
08:53:00.799 --> 08:53:37.279
in calmer? Are you feeling more relaxed? As we now

2226
08:53:37.400 --> 08:53:57.759
focus on your legs, just your legs. We're just gonna

2227
08:53:58.159 --> 08:54:17.599
start with focusing on your thighs. Of course, it's not

2228
08:54:17.680 --> 08:54:26.200
the most exciting thing to be doing because I'm sure

2229
08:54:26.319 --> 08:54:29.040
like most of your body is not not going on

2230
08:54:29.240 --> 08:54:41.799
right now. Just focusing on the whole of your thighs,

2231
08:54:44.439 --> 08:54:48.360
the tops of your thighs, the sides of your thighs,

2232
08:54:50.400 --> 08:54:54.880
the bottoms of your thighs, your outer thighs, and you're

2233
08:54:54.959 --> 08:54:55.759
inner thighs.

2234
08:54:57.840 --> 08:55:01.560
Basically the whole of your thigh that leads eats into

2235
08:55:01.599 --> 08:55:03.520
your head.

2236
08:55:06.159 --> 08:55:09.200
And it goes down to your.

2237
08:55:10.799 --> 08:55:22.680
Knee joints. Now, this is a big area it's a

2238
08:55:22.799 --> 08:55:23.919
very heavy area.

2239
08:55:24.400 --> 08:55:30.400
It's very strong, probably the strongest muscles in your body

2240
08:55:31.119 --> 08:55:32.119
or in your thighs.

2241
08:55:42.159 --> 08:55:48.400
But I don't think we perhaps will give enough attention

2242
08:55:49.799 --> 08:56:04.439
to advice. Perhaps we don't acknowledge how important our thighs are.

2243
08:56:07.319 --> 08:56:24.159
To our lives, how much they actually do for us,

2244
08:56:28.000 --> 08:56:38.680
all for our lives. And it may seem to sound really.

2245
08:56:38.439 --> 08:56:38.959
Weird, but.

2246
08:56:41.759 --> 08:56:43.159
I think that all of our.

2247
08:56:43.040 --> 08:56:53.919
Body parts, especially our thighs, need some TLC, a bit

2248
08:56:53.959 --> 08:57:10.759
of love shown, a bit of acknowledgement, thank you, gratitude

2249
08:57:13.680 --> 08:57:22.840
for what advice do for us. And I know this

2250
08:57:22.959 --> 08:57:30.319
may sound a strange, and maybe you think, why am I.

2251
08:57:29.799 --> 08:57:32.479
Surely how I should be able in the garden hugging

2252
08:57:32.520 --> 08:57:40.439
a tree or something. Oh, it's hard to set a

2253
08:57:40.479 --> 08:57:42.000
microphone up on a tree.

2254
08:57:42.880 --> 08:57:45.119
That's why I'm doing this indoors. Otherwise I would be

2255
08:57:45.119 --> 08:57:46.279
outside hugging a tree.

2256
08:57:47.439 --> 08:57:56.279
Now I can't see the television from the tree. You

2257
08:57:56.400 --> 08:57:58.040
move down to your knees.

2258
08:57:59.279 --> 08:58:07.400
Against such an important part, And I think we don't

2259
08:58:07.439 --> 08:58:15.360
necessarily I'll speak for myself here, I don't necessarily appreciate

2260
08:58:17.080 --> 08:58:22.200
all that my needs do for me until I have

2261
08:58:22.279 --> 08:58:25.680
a problem with my meed it's occasionally if I ever

2262
08:58:27.240 --> 08:58:31.240
maybe I'll patch it, or it's aching for some reason.

2263
08:58:32.959 --> 08:58:39.200
It's then that I realize how much it does. You know,

2264
08:58:39.240 --> 08:58:45.240
the benefit of being able to use my legs without

2265
08:58:46.959 --> 08:58:54.400
any kind of physical discomfort is a beautiful thing that's

2266
08:58:54.439 --> 08:59:00.319
possibly not appreciated until it's temporarily being moved.

2267
08:59:01.400 --> 08:59:02.840
You know that's comfort.

2268
08:59:06.919 --> 08:59:11.560
But as you focus on your knees, regardless of how

2269
08:59:11.599 --> 08:59:19.119
your knees feel, you can have that sense of gratitude

2270
08:59:20.639 --> 08:59:23.360
and love to your needs for all that they do

2271
08:59:23.439 --> 08:59:36.400
for you, and you can still have that attention on

2272
08:59:36.560 --> 08:59:43.240
your thighs. Maybe notice how your thighs feel. Maybe you've

2273
08:59:43.439 --> 09:00:01.040
noticed that they are relaxing more deeply as you focus

2274
09:00:01.200 --> 09:00:06.759
now on the bottoms of your legs, the shins and

2275
09:00:06.880 --> 09:00:13.479
your calf muscles, the bones between your knees and your

2276
09:00:13.520 --> 09:00:26.560
feet incorporates, and of course your ankles so important. You know,

2277
09:00:26.560 --> 09:00:31.360
anyone that's had even like the slightest sprain of an

2278
09:00:31.360 --> 09:00:39.520
ankle knows how how much we take our ankles for granted.

2279
09:00:45.400 --> 09:00:47.439
And it's kind of strange in a way when you

2280
09:00:47.479 --> 09:00:55.159
think that. You know, logically our wrists are a lot thinner.

2281
09:00:54.200 --> 09:00:55.639
Than the rest of their arms.

2282
09:00:56.639 --> 09:01:00.200
Which is okay, it doesn't can't see any core with

2283
09:01:00.279 --> 09:01:02.279
that because we're.

2284
09:01:02.159 --> 09:01:03.360
Just picking stuff up.

2285
09:01:04.759 --> 09:01:10.400
By our ankles so much thinner than the rest of

2286
09:01:10.439 --> 09:01:21.319
our legs, and from a physics perspective or logical even

2287
09:01:21.400 --> 09:01:22.200
it doesn't.

2288
09:01:21.880 --> 09:01:25.520
Really make sense that all this weight.

2289
09:01:26.880 --> 09:01:33.880
Will ultimately be resting on your ankles then leading to

2290
09:01:33.919 --> 09:01:45.720
your feet, that thin area, thin bone.

2291
09:01:46.400 --> 09:01:48.599
Yeah, it does so much great work.

2292
09:01:50.720 --> 09:02:00.240
Supports us, supports our body for a lifetime, helps us

2293
09:02:00.919 --> 09:02:10.319
to balance, It helps you to get around and be mobile.

2294
09:02:16.599 --> 09:02:24.560
And there's the calf muscles. Of course, when I was younger,

2295
09:02:24.759 --> 09:02:26.799
I couldn't see the point in calf muscles.

2296
09:02:27.639 --> 09:02:32.080
Didn't seem to do anything. Okay, if I.

2297
09:02:32.040 --> 09:02:36.000
Walked around on tiptoes, then my calf muscles get some work.

2298
09:02:37.360 --> 09:02:39.919
But of course that's not true. The calf muscles are

2299
09:02:39.959 --> 09:02:42.959
being used whenever we use.

2300
09:02:42.880 --> 09:02:43.919
Our legs.

2301
09:02:48.959 --> 09:03:01.599
And your shins there to protect your lower legs, shaped

2302
09:03:01.639 --> 09:03:10.319
in a way almost as a protector for the bone,

2303
09:03:13.919 --> 09:03:25.840
leading of course to your ankles and your feet. But

2304
09:03:25.919 --> 09:03:27.880
we're not going to focus on your feet. We're just

2305
09:03:27.919 --> 09:03:29.279
going to focus on the legs.

2306
09:03:31.240 --> 09:03:32.560
I realize.

2307
09:03:34.040 --> 09:03:37.959
And now that I've mentioned your feet, it probably focuses

2308
09:03:38.200 --> 09:03:41.439
on them anyway, So maybe I should focus.

2309
09:03:41.000 --> 09:03:42.119
On your feet a little bit.

2310
09:03:46.119 --> 09:03:52.560
You can have them in your awareness.

2311
09:03:49.919 --> 09:03:53.720
The same as you have your thighs in your awareness.

2312
09:03:54.439 --> 09:03:55.119
Even though we.

2313
09:03:55.119 --> 09:03:59.119
Haven't been focusing on your thighs for a few minutes,

2314
09:04:00.919 --> 09:04:09.680
let me focus in on your ankles. There's still that

2315
09:04:11.080 --> 09:04:26.200
sensation of comfort in your thighs, and there's that movement.

2316
09:04:27.240 --> 09:04:28.360
Of energy.

2317
09:04:30.040 --> 09:04:37.119
Because the thighs hold lots of different sensations. Of course,

2318
09:04:37.159 --> 09:04:41.919
there's the muscles, the big strong muscles that we have

2319
09:04:42.119 --> 09:04:43.080
in our thighs.

2320
09:04:51.560 --> 09:04:52.680
But the skin.

2321
09:04:54.279 --> 09:04:58.759
On the outside of the thighs, as in the outside

2322
09:04:58.759 --> 09:05:03.720
of the all of our body, can be very sensitive,

2323
09:05:07.599 --> 09:05:20.880
sensitive to the touch, sensitive to temperature, and inside your

2324
09:05:20.919 --> 09:05:28.400
thighs the bones, there's the muscle, there's the blood, vessels,

2325
09:05:28.520 --> 09:05:34.720
the arch trees, to all this stuff inside your thighs.

2326
09:05:38.759 --> 09:05:42.119
I guess sometimes it'd be nice if you could actually

2327
09:05:42.200 --> 09:05:49.639
put your fingers inside your thighs and a message. So

2328
09:05:49.720 --> 09:05:53.279
you can message on the outside, of course, but to

2329
09:05:53.319 --> 09:05:56.599
be able to get deep into the muscles, to be

2330
09:05:56.599 --> 09:06:01.639
able to just message inside your fire eyes, message in

2331
09:06:01.680 --> 09:06:10.480
the bones of your leg, message in or the veins,

2332
09:06:10.519 --> 09:06:11.879
and just gently.

2333
09:06:14.279 --> 09:06:16.279
Healing FIBs.

2334
09:06:19.839 --> 09:06:21.559
And you can move down.

2335
09:06:23.239 --> 09:06:29.400
Message inside your knees, its message in those bones, but

2336
09:06:29.480 --> 09:06:36.279
with healing fingertips, spreading that healing energy deep.

2337
09:06:36.000 --> 09:06:46.239
Into the choice of your knees. Of course, there's the back.

2338
09:06:46.120 --> 09:06:51.239
Of your your need and the inside crease where your

2339
09:06:51.360 --> 09:06:52.400
need is.

2340
09:06:53.959 --> 09:06:54.720
It's a really.

2341
09:06:54.639 --> 09:07:00.400
Sensitive area, really feels very nice when you stroke.

2342
09:07:01.919 --> 09:07:05.319
That might be because it's an area that's not really

2343
09:07:05.480 --> 09:07:13.000
touched very often. It's almost like a hidden part, that crease.

2344
09:07:14.760 --> 09:07:19.319
On your legs. It's almost like a part that.

2345
09:07:21.000 --> 09:07:32.279
Has a sensitivity which is a little bit different. Of course,

2346
09:07:32.319 --> 09:07:42.879
it's protected by your legs, so you can imagine putting

2347
09:07:43.720 --> 09:07:53.599
your fingers into that crease on your legs. Folded in

2348
09:07:53.680 --> 09:07:57.680
between your legs, you can just message with your fingertips.

2349
09:07:58.839 --> 09:08:08.080
Imagine your fingertips going inside massage in the muscle tissue.

2350
09:08:10.199 --> 09:08:14.559
You can of course feel the bones of your knees

2351
09:08:15.959 --> 09:08:17.839
heathen through your fingertips.

2352
09:08:25.199 --> 09:08:26.720
And then as you go down.

2353
09:08:29.279 --> 09:08:31.080
To your calf muscles.

2354
09:08:30.919 --> 09:08:32.760
And that's the part I'd like to be able to.

2355
09:08:33.480 --> 09:08:40.839
Really put my fingertips step inside my calf muscles, massage

2356
09:08:40.919 --> 09:08:49.120
in every single tissue of that muscle, healing.

2357
09:08:49.120 --> 09:08:50.319
Every part.

2358
09:08:55.959 --> 09:08:57.279
And then doing the same.

2359
09:08:57.199 --> 09:09:07.120
For my shins a massagey gently stroking the bones, gently

2360
09:09:07.319 --> 09:09:13.120
stroking them, hewing the loving way, because they deserve to

2361
09:09:13.120 --> 09:09:14.239
be treated.

2362
09:09:16.839 --> 09:09:18.800
As the precious bones.

2363
09:09:18.400 --> 09:09:18.879
That they are.

2364
09:09:20.440 --> 09:09:23.720
Our legs are so precious as in all the other

2365
09:09:23.839 --> 09:09:25.360
parts of our body.

2366
09:09:27.480 --> 09:09:41.440
The more precious of anyture on the planet. When you

2367
09:09:41.639 --> 09:09:45.239
start to.

2368
09:09:43.720 --> 09:09:54.760
Think about the legs in this way, you can change

2369
09:09:54.879 --> 09:09:56.599
your perspective.

2370
09:09:59.279 --> 09:10:00.839
It might soun the people.

2371
09:10:03.680 --> 09:10:08.599
It's silly to start with the idea of having the

2372
09:10:08.680 --> 09:10:09.919
love for your.

2373
09:10:09.839 --> 09:10:18.879
Legs, showing an appreciation for your advis want them to

2374
09:10:18.919 --> 09:10:24.760
be able to put your hands in your eyes the

2375
09:10:24.959 --> 09:10:27.720
message the muscles.

2376
09:10:28.040 --> 09:10:33.120
And the bones, and to get your fingers deep in there,

2377
09:10:34.160 --> 09:10:40.279
releasing all tension, just to show.

2378
09:10:41.839 --> 09:10:43.160
How much you care.

2379
09:10:46.239 --> 09:10:49.000
About your legs, how.

2380
09:10:48.919 --> 09:10:52.800
Much you care for what your LIGs do for you.

2381
09:10:54.319 --> 09:11:06.480
Regularly, your knees, your cars, your ankles. The strength of

2382
09:11:06.559 --> 09:11:14.680
your ankles, considering how then they are compared to the

2383
09:11:14.720 --> 09:11:22.480
rest of your legs, especially of fies. Yeah, they're so strong,

2384
09:11:23.919 --> 09:11:31.120
so flexible, absolutely amazing things.

2385
09:11:32.319 --> 09:11:39.199
Your ankles are truly a gift.

2386
09:11:41.160 --> 09:11:50.319
Because of what they do for you, supporting all that weight,

2387
09:11:52.279 --> 09:11:56.680
regardless of how what weight you are, even if you

2388
09:11:56.800 --> 09:11:58.480
only ate stones.

2389
09:12:00.680 --> 09:12:07.559
My lot on weight for these little ankles. Now I'm

2390
09:12:07.559 --> 09:12:17.919
not heavy, that ain't double that yet my ankles support

2391
09:12:18.000 --> 09:12:18.839
my body.

2392
09:12:19.199 --> 09:12:24.160
All the time. Whatether they do?

2393
09:12:24.959 --> 09:12:27.319
Keep on a side of relief when I sit down,

2394
09:12:29.599 --> 09:12:38.120
that's it, that wld. Next thing, my feet feels go

2395
09:12:38.319 --> 09:12:40.800
right and the toast clap.

2396
09:12:42.040 --> 09:13:00.319
I'm so happy.

2397
09:13:02.559 --> 09:13:07.720
The legs really are amazing.

2398
09:13:10.279 --> 09:13:14.000
And then to talking about they talking about your legs

2399
09:13:14.080 --> 09:13:20.120
is probably possibly, if one of the most most boring

2400
09:13:20.239 --> 09:13:27.720
things I've ever heard anyone say. Possibly there, boy or not.

2401
09:13:29.319 --> 09:13:44.839
Everything I said is true. The legs are amazing. Your

2402
09:13:44.919 --> 09:13:55.000
legs deserve not just respect, They deserve.

2403
09:13:54.680 --> 09:13:57.559
To relax deeply.

2404
09:14:04.839 --> 09:14:08.519
They deserve to take some time out of the day

2405
09:14:10.360 --> 09:14:32.040
they just le grow completely. The legs.

2406
09:14:36.559 --> 09:14:39.680
Really can relax.

2407
09:14:46.879 --> 09:14:48.760
Because the legs.

2408
09:14:48.160 --> 09:14:51.480
Are so such a nice, you know, very.

2409
09:14:51.279 --> 09:14:57.279
Important part of your body. And your relax legs, the

2410
09:14:57.319 --> 09:15:08.559
rest of your body also naturally follows in that journey

2411
09:15:08.639 --> 09:15:20.919
of comfort. I feel it in my hips. My hips

2412
09:15:21.000 --> 09:15:26.919
fill really loose, and also my.

2413
09:15:26.919 --> 09:15:30.839
Lighter back as well. My light back.

2414
09:15:30.879 --> 09:15:36.440
Really feels it feels stretched, even though I'm just sitting

2415
09:15:36.480 --> 09:15:42.480
in a chair and there's no stretching. As far as

2416
09:15:42.519 --> 09:15:43.959
I'm aware that I'm doing.

2417
09:15:44.639 --> 09:15:47.319
It's almost as if the muscles are just relaxed so

2418
09:15:47.519 --> 09:15:50.800
much that there is a natural.

2419
09:15:50.519 --> 09:15:55.360
Stretch as the tension has.

2420
09:15:55.480 --> 09:16:16.080
Reduced a lot and a Now then camp down.

2421
09:16:16.040 --> 09:16:26.199
From ten downs of one and you can continue to feel.

2422
09:16:27.680 --> 09:16:29.239
Wonderfully last.

2423
09:16:32.680 --> 09:16:52.000
Ten nine, eight, seven, six, five.

2424
09:16:56.279 --> 09:17:00.639
Four Really.

2425
09:17:04.360 --> 09:17:15.440
Joh, why really?

2426
09:17:23.800 --> 09:17:25.199
I'm just going to count down.

2427
09:17:26.559 --> 09:17:27.959
And fire down to one.

2428
09:17:28.760 --> 09:17:33.319
And as a countdown, you just focus on the numbers,

2429
09:17:35.000 --> 09:17:43.319
just the numbers counting down, and notice how you feel.

2430
09:17:45.680 --> 09:17:46.839
In this moment.

2431
09:17:48.279 --> 09:17:52.639
As you hear the numbers counting down, knowing that those

2432
09:17:52.839 --> 09:18:05.879
numbers counting down represents you feeling calmer, not just in

2433
09:18:05.959 --> 09:18:10.599
your body, but ailsay, relaxing your mind.

2434
09:18:13.400 --> 09:18:14.959
I just notice how you fell.

2435
09:18:15.879 --> 09:18:21.760
There's nothing to do, it's nothing to say, there's nothing

2436
09:18:21.919 --> 09:18:22.959
to think about.

2437
09:18:25.760 --> 09:19:14.720
Starting weird number five four three two. Why how as

2438
09:19:14.760 --> 09:19:15.879
you notice.

2439
09:19:19.559 --> 09:19:20.839
The gradual.

2440
09:19:23.080 --> 09:19:23.639
Letting go.

2441
09:19:25.959 --> 09:19:33.279
The tension in your body, you may also begin to

2442
09:19:33.599 --> 09:19:40.839
notice and be aware of how your mind is starting

2443
09:19:41.319 --> 09:19:43.319
to slow down.

2444
09:19:45.839 --> 09:19:49.279
This is just a natural thing that happens.

2445
09:19:51.919 --> 09:19:57.080
It's not really a special procedure. It's just natural because

2446
09:19:57.160 --> 09:20:03.440
it's your body relaxing, is your mind also starts to relax.

2447
09:20:04.680 --> 09:20:08.319
And the more your mind relaxes, the more your body relaxes,

2448
09:20:08.760 --> 09:20:19.040
just a continuous circle of relaxation, and there's.

2449
09:20:18.919 --> 09:20:22.319
That calmness that comes from.

2450
09:20:24.080 --> 09:20:29.839
Relative quietness. You know, even even if this background sounds

2451
09:20:31.279 --> 09:20:33.279
either your side online.

2452
09:20:34.480 --> 09:20:38.440
It's still going to be quite calm.

2453
09:20:40.160 --> 09:20:42.760
You know, you haven't got the television on, there's no

2454
09:20:43.120 --> 09:20:47.319
music in the background unless you're listening to the recorded

2455
09:20:47.360 --> 09:20:47.919
white music.

2456
09:20:48.080 --> 09:20:55.279
Of course, you're very likely not going to be sitting

2457
09:20:55.319 --> 09:20:58.360
in a room with other people. Of course, you might

2458
09:20:58.480 --> 09:20:58.720
keep it.

2459
09:21:00.040 --> 09:21:03.279
Generally, it's more idea if you can do this on

2460
09:21:03.400 --> 09:21:05.559
your own, so.

2461
09:21:06.279 --> 09:21:23.760
No distractions, and when you stop thinking about stuff, relaxation.

2462
09:21:24.919 --> 09:21:26.400
Automatically rises.

2463
09:21:28.760 --> 09:21:30.199
A sense of comfort.

2464
09:21:31.559 --> 09:21:36.919
Starts to grow, and.

2465
09:21:38.800 --> 09:21:41.000
Without trying to build it up into.

2466
09:21:40.879 --> 09:21:53.000
Something fantastical, something magical, this is just a natural process,

2467
09:21:55.319 --> 09:21:58.040
something that's easy.

2468
09:22:00.120 --> 09:22:07.919
To accomplish. In fact, it's almost the sense of relaxing

2469
09:22:08.800 --> 09:22:14.519
completely happens really when you put no effort into it.

2470
09:22:15.559 --> 09:22:21.239
It's not something that you can really force. It's something

2471
09:22:21.400 --> 09:22:32.120
that happens naturally. And parts of the process of this

2472
09:22:32.440 --> 09:22:35.120
recording and others.

2473
09:22:36.440 --> 09:22:41.639
Is simply two allow you.

2474
09:22:44.000 --> 09:22:47.959
To take advantage of this space.

2475
09:22:50.639 --> 09:22:54.839
This time, it's just.

2476
09:22:59.040 --> 09:22:59.319
Let go.

2477
09:23:02.440 --> 09:23:06.879
To just be here to be in tune.

2478
09:23:10.279 --> 09:23:22.360
With how you feel, yet with the intention of wanting

2479
09:23:22.639 --> 09:23:30.800
to relax deeply and maybe even.

2480
09:23:32.199 --> 09:23:36.599
To fall asleep, depending on what it is that you

2481
09:23:37.720 --> 09:23:39.879
wish for yourself.

2482
09:23:41.160 --> 09:23:41.959
In this moment.

2483
09:23:48.919 --> 09:23:58.199
As we know, relaxing is the maturity of the process

2484
09:23:58.440 --> 09:24:03.599
of falling asleep. He actualform the sleep part is a

2485
09:24:03.720 --> 09:24:11.519
tiny bit at the end. The deeper relaxed you become,

2486
09:24:15.480 --> 09:24:16.919
the easier.

2487
09:24:19.440 --> 09:24:20.319
You find.

2488
09:24:21.599 --> 09:24:22.879
Yourself drifting.

2489
09:24:32.440 --> 09:24:35.760
He can also he choose stay.

2490
09:24:37.040 --> 09:25:03.599
Focused on my voice and really enjoy the process coratually relaxing.

2491
09:25:07.040 --> 09:25:13.879
Each muscle in your body.

2492
09:25:18.800 --> 09:25:34.319
Endlessly. I'm just observing the sensation.

2493
09:25:39.599 --> 09:25:40.599
I'm letting go.

2494
09:25:47.000 --> 09:25:54.400
Completely this time.

2495
09:25:54.519 --> 09:26:03.040
I'm on a count from six down to one. You

2496
09:26:03.160 --> 09:26:06.279
can let us your mind.

2497
09:26:08.599 --> 09:26:13.480
Calming down more with each number.

2498
09:26:15.199 --> 09:26:27.400
We hear me saying, naturally feeling arm and slow.

2499
09:26:31.480 --> 09:28:00.120
Pace six, five, four, s.

2500
09:29:04.400 --> 09:29:27.480
W being aware.

2501
09:29:30.199 --> 09:29:46.440
Help you wind to stood right down, sinking deeply into relaxations.

2502
09:30:00.120 --> 09:30:07.040
As you focus on your mind, he may notice that

2503
09:30:09.000 --> 09:30:17.000
there's some thoughts still there, maybe some stubborn thoughts that

2504
09:30:19.519 --> 09:30:25.040
for some reason perhaps need your attention.

2505
09:30:32.080 --> 09:30:33.360
Spit you can do is.

2506
09:30:38.879 --> 09:30:40.800
Send love to those thoughts.

2507
09:30:44.120 --> 09:30:46.680
Sprinkle those thoughts.

2508
09:30:50.839 --> 09:30:51.360
With love.

2509
09:30:53.120 --> 09:30:59.279
I do bettles from a flower, just sprinkle over them bettles,

2510
09:30:59.360 --> 09:31:00.080
feel love.

2511
09:31:02.519 --> 09:31:09.559
Towards those thoughts, to let those thoughts know that you're

2512
09:31:09.599 --> 09:31:15.599
not abandon the number. You just need them to require

2513
09:31:15.680 --> 09:31:26.760
them to just calm down, slow down, quats down.

2514
09:31:30.440 --> 09:31:30.959
And now.

2515
09:31:38.760 --> 09:31:43.440
So as you focus on those and meaning thoughts and

2516
09:31:43.639 --> 09:31:47.519
to count down this time from seven down to one.

2517
09:31:49.080 --> 09:32:06.160
With each number, just imagine sprinkling those flower petals of love, kindness, cretitude.

2518
09:32:08.680 --> 09:32:16.239
A love of his thoughts. Did you allow them to?

2519
09:32:16.559 --> 09:32:18.680
Just not a way?

2520
09:32:20.239 --> 09:32:34.279
Relax deeply did number? But his thoughts will become more

2521
09:32:38.400 --> 09:35:00.480
and more relax starting BOK number seven fo m hm.

2522
09:35:16.559 --> 09:35:22.879
And you now let's it now.

2523
09:35:24.400 --> 09:35:48.000
Relax you feeling in your budding. I can sat on

2524
09:35:48.199 --> 09:36:01.959
your hands, mister more relates your hands on wax body

2525
09:36:02.919 --> 09:36:23.000
and my love. Yes, I wrote this on my hands

2526
09:36:23.879 --> 09:36:34.720
and your things. It's nothing you did. It's not clink

2527
09:36:35.480 --> 09:36:39.400
this adan's.

2528
09:36:41.080 --> 09:36:41.279
Yeah.

2529
09:36:47.199 --> 09:36:53.319
I just want to say to see on my hand,

2530
09:37:00.400 --> 09:37:02.480
I see they feel.

2531
09:37:17.360 --> 09:37:22.959
The ks to my hands feel.

2532
09:37:26.519 --> 09:37:29.839
Call me minds.

2533
09:37:34.480 --> 09:37:45.720
How jeez?

2534
09:37:48.080 --> 09:37:58.760
I just.

2535
09:38:03.239 --> 09:38:11.599
Yeahs?

2536
09:38:14.519 --> 09:38:33.959
What do do like? Stand?

2537
09:38:37.919 --> 09:38:39.559
Just about things.

2538
09:38:46.040 --> 09:38:55.720
And the thing speed.

2539
09:38:55.599 --> 09:39:01.080
You can do it that that sah.

2540
09:39:03.000 --> 09:39:09.879
Than h.

2541
09:39:28.959 --> 09:39:48.680
Eights y spreading in.

2542
09:40:03.839 --> 09:40:17.120
What niche, No, I don't down.

2543
09:40:19.080 --> 09:40:31.319
Right now, don't again.

2544
09:40:36.279 --> 09:40:49.639
Spot eight