June 1, 2025

(no music) (10 hours) STRESS RELIEF - Focusing on a pleasant feeling | Relaxation Hypnosis For Stress #241 | 31st May 2025

(no music) (10 hours) STRESS RELIEF - Focusing on a pleasant feeling | Relaxation Hypnosis For Stress #241 | 31st May 2025
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name is

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Jason Newland. Please only listen when you can safety close

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your eyes. This is going to be a relaxation session

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with Vinnie in the background. Do you want to see him?

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There you go? Shall we leave him in the background.

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That's better, So I will continue the rest recording with

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Annie doing whatever he's going to do. So thank you

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for listening. As I said, this is going to be

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a relaxation session. All I'm going to ask you to

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do is to close your eyes unless you want to

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look at my funny face, but I would advise close

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in your eyes because I'll be honest, I find it

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easier to relax when I'm not looking at myself in

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the mirror. Just find it easier. I'd like you to

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just get in touch with how you feel, just noticing

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how you are, Just going through your body, focusing and

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looking for the part of your body that feels the

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most relaxed. That's it. Just look for the part of

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your body that feels the most comfortable, loose. Maybe there's

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even a nice feeling, a feeling of comfort, or a

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feeling of pleasure or yeah, maybe even a really yeah

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pleasurable feeling. So I'd like you to zone in on

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that particular part of your body and just count from

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ten down to one as you focus on that part

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of your body, allowing the rest of your body to relax,

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but at the same time allowing you to really get

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in touch with that feeling. Now ten nine, eight, seven, six, five, four,

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three two one, just notice again how the rest of

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your body feels by doing a rough scan and then

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going back and focusing on that part of your body

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that feels really comfortable. And remember the Junius recording. We're

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going to have Vinnie. Although he's not in the background anymore,

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he is in the background behind me chomping on a

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treat So he's as much a part of these recordings

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as I am. I guess he shouldn't really be, should he,

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but he is. He's my co host. If anyone's interested

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in how to get hold of a T shirt as

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beautiful as one I'm wearing now, then just go to

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the nearest really really cheap close shop. You should find one.

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I know it looks really expensive and extravagant on a

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body like mine, but it's not very expensive at all.

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So we're going to focus again on that part of

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your body. And I'm just going to be repeating this,

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so it's nothing sophisticated, it's nothing really hypnotic about it,

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other than focusing, you know, wrapping your mind around the

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idea of that part of your bod body feeling really comfortable.

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What happens and I'm skipping ahead a little bit, but

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what tends to happen is the more you focus on

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that part of your body and then you move onto

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the other part, then you go back to that part

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of your body. I'm pointing to my rib for some reason.

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It's not my nipple. It's my rib, and I don't

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know why, because there's nothing really going on there. And

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I think if I was going to focus on the

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part of my body that feels really good right now,

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it would be my head. It almost feels like it's

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my brain, my big head. It feels like the probably

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the top the scalp top scalp part where I used

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to have hair. That's the and my eyes as well.

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My eyes are closed. I always fine. I don't know

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about you. I always fine. I want I close my eyes. Generally,

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it's not just a relief, it's not just a sense

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of letting go, whether it's temporarily just for a few seconds.

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I don't mean between each blink, what though, you could

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class blink and is closing your eyes because technically it is.

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That's interesting, though, isn't it, Because then you could start thinking, well,

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every time you close your eyes, you become relaxed, not

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relax in a way of like all floppy. So if

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you're doing something like driving or I don't know, climbing

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a tree, why would you climb a tree. Maybe you're

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building a treehouse, maybe you're building an igloo, not in

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a tree, but you know you're focusing on something. It's

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still nice to have that degree of comfort without the tension,

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without the stress, knowing that every time you blink, you

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almost that feeling of comfort well being Maybe we should

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call the word well being kind of floods through your body,

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continuously being replenished every time you blink. But anyway, back

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to the subject, focus again on that part of your body,

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and again and pointing some of my ribs for some reason,

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So I'm going to point my head because that's why

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I'm feeling it. It does feel nice over my kind

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of forehead, my eyes. It's hard to really put my

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hands over my eyes because I'm wearing goggles for those

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listening podcasts. I don't mean like swimming goggles or snorkel

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you know, not got snorkels and flippers on. It's glasses.

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But I can't really put my hands over my glasses

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without having to clean them because of the smudges. It's

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not because my hands are dirty, look, I just clean them.

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I did my monthly clean earlier, so I miss having hair.

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And it's not really relevant to the recording. But it's

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weird because when I do a podcast, I don't see myself.

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When I just do an audio, I don't really notice

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that I'm bored, But when I'm doing a video, it's

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prominent and a little bit of clean up. Today, you know,

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I just had a shower and I trimmed me even

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grayer in beard and shaved my head, just trimmed my

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basically trimmed my hair the same length as my beard.

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So I'm basically like a tennis ball with handles. It's yeah,

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what tends to happen though, even though there's distractions, I

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guess I'm the one making the distractions or causing the distractions.

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You're the one causing the pleasure. There's a sense of

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comfort that the rest of your body starts to take on.

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It's almost like, by focusing on again, I'm going to

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my I'm just going to keep going to my ribs

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because my ribs are starting to feel nice. Every time

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I touch my ribs there's a degree of pleasure, which

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is weird. I don't normally class that as an horogynous zone.

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But it's feeling more pleasurable, very calm. But I'm also

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noticing that the rest of my body it's also starting

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to feel looser. Your body's starting to feel more relaxed,

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but all the other parts, not just the part that

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originally felt calm, loose and maybe had a pleasant feeling,

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possibly even really nice feeling. When I said the word

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pleasant feeling, I thought I'd go even higher than that,

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and I thought, I don't know what's higher than pleasure.

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It seemed a bit weird to say ecstasy, because you know,

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this isn't really that doesn't seem to fit in with recording.

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If I start talking about and focus on a part

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of your body, if it feels ecstatic, that seems a

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bit strange, But it's okay to do that as well.

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Of course, it is up to you, because you are

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the boss. You are in control. Sometimes it just seems,

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you know, when you take a little bit of time out,

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you move away from that stuff, whatever that stuff is.

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And by focusing on my voice, my squeaky voice, it

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may just be a distraction, it may be more. But

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something happens. And I've been doing this for blinding nineteen

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and a half years now, not this recording. It might

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seem like I've been doing this for this recording for

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nineteen and a half years. It might really feel like

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it's dragging. But you know, making recordings nineteen over nineteen years,

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and what I've found over that time, apart from me

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losing my hair and going gray and looking completely different

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and no longer being able to trust the fart other

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than that, I I've noticed that sometimes just by listening

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to my voice never could be anyone's voice. But you know,

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I'm the one talking, so I guess my voice at

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the moment. There's something happens. And people have told me

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this time and time again over as I said, nearly

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two decades, Wow, I feel old, and now look at

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myself in the camera and I feel even older, lovely.

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I don't have a complex honest, and then your mind

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slows down the things that were concerning you before, or

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I like to say before before I just almost disappeared

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in the mist kind of just even if it's just

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temporarily just moved away. I'll tell you what. Vinnie's very

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rude about an hour ago, right, he's walking around the

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flat going sniffing. So he walks into the living room

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sniffing around. M hm, very very confused that he doesn't

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go And then he went into the bedroom sniffing around.

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Then he went into the front near the front door

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in the hallway sniffing, pushes a letter box open from

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inside what pulls it from so it's quite he can

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do it easier than me because he's got claws. And

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he goes in the kitchen and I said, if you

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any what you're doing. It's constantly making fun of me,

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so I'm not impressed. Sometimes not always in the mood

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for it. And I said, what you're doing? He said,

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I'm just trying to figure something out. I said, what

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you're trying to figure out? He said, that horrible smell's gone.

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I said what He said? That really horrible smell has disappeared,

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And I can't figure out where it's gone. Then he

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opens the door, looks in the bathroom and said, oh,

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if you had a shower, daddy, that explains it. And

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he runs off giggling, rude, but he's a good boy. Generally.

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It's my little treac, my little Trea call tart. And

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now when I have some treacle tart and ice cream?

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Do you ever have treac or tart stick in a microwave?

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And just.

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Technically, I suppose you shouldn't burn it, do it so

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it's really crispy, and stick some ice cream on. Oh,

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take it out the tinfol obviously before you do it,

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and it tastes so nice. I mean, the thing is

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restaurants don't do it like that, and you can't take

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your own microwave in. That's frowned upon. Yeah, especially when

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you start asking for an extension lead. So I just

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give me a bit of a weird visual focus again

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on that part of your body. Maybe it's expanded like

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my waistline. Maybe it's not just in one place anymore.

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Sometimes that park increases, the pleasure increases and starts to

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spread almost like you know, one of those what do

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they call them? Like a sand bank. So it looks

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almost like an island, and then the tide rises and

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completely covers that what looked like an island, maybe it

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was an island, but completely covers it until the tide

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goes down again. It's a little bit like that. It's

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nothing like that, really, but you know, it's nothing, nothing

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like an island or sand, but the idea that it

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spreads so that feeling almost covers your entire body, so

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that every part of you feels a sense of that pleasure,

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a sense of that feeling of comfort and calmness. I'm

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going to count a gain from ten down to one,

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and notice how much more relaxed you can feel now

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ten nine eight, seven, six, five, four three two one.

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It's quite peaceful. We've got birds in the trees outside,

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and I don't you know, I don't bother them. They

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don't like it, you know. They I've asked them to

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be quiet, but put a sign up and everything, but

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it just makes no difference. They still they're still doing

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their thing. And I can't expect the world to stop

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just because I'm making this life changing recording. But somehow,

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on my mind, it's not just slowed down, it's almost stopped,

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which is weird that I'm still able to talk. I

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seem to have My mouth seems to be connected to

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some somewhere else. It's kind of strange. I don't even

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have to think about what I'm going to say next.

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It just comes out of my mouth. And I do

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feel really peaceful, really really calm. That's nice. And you

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can just allow that feeling to grow, and you can

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sit with your eyes closed if you want, or you

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can open your eyes whenever you're ready if they are closed,

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and just enjoy having that feeling. And maybe when you

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think of my voice talking, it can give you that

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sense of calmness in your body and in your mind.

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So for now, I'm going to go, thank you for listening.

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Remember to be kind to yourself because you do deserve

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to be happy, and be gentle with yourself because you

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deserve to feel safe. Lots of love. Bye. Relax in

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a more deep and meaningful way, maybe in a way

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that can not just allow you to feel calmer now

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and throughout the time we spend together here, not just

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relaxed at the end of the recording when it's finished,

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and you can enjoy that sense of comfort and peace,

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but also I think it would be nice to have

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those feelings of relaxation continue for longer after the recording

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has ended, so that you can still benefit from listening

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to my voice, maybe in a few hours time, perhaps tomorrow,

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and then by listening regularly, especially if you find like

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some people do and myself as well. I sometimes I

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find one particular recording that really resonates with me, and

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I'll just listen to it over and over again every morning,

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every evening. There was this recording from We're going back

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to about nineteen ninety nine. It wasn't hypnosis, but it

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was a guided visualizations. It kind of was hypnosis, really,

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and I managed to find it again and it still

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has the same effect on me. And part of it

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was the person's voice relaxed me, just felt so peaceful,

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and I'd look forward to listening to her in the

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morning and in the evening. And I knew before even

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pressing the play button that since I've done that pressed

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the play button. This was in the days of CD

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players pressed the play button, ifact it might have even

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been a tape tape recorder. I'd lie down on the

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bed and then even without necessarily listening to her words,

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because I had to memorized. Really, it was as if

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my body knew exactly what to do, and the muscles

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just almost went into automatic relaxation, and I remember my

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mind would slow down. Now Now, I was listening to

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this recording in the early days of learning hypnosis, and

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long before I ever made any videos or audio recordings myself,

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because I didn't start doing that till two thousand and six,

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I knew, I knew how helpful I found being able

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to just let go, to have that trust in the

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person that I'm listening to, knowing that it's going to

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be just as relaxing, if not more so. Each time

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you hear my voice, you may feel the same. Some

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people have been listening to me for over a decade,

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maybe not solidly, obviously not twenty four hours a day,

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but maybe people come back. Some people may be listen

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every day. And something that I do which you may

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not realize by listening is when I record these recordings. Now,

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for example, I also am affected by the words that

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I say. So if I set you focus on your feet,

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notice your feet relaxing, I will be focusing on my feet.

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I will be noticing my feet relaxing. If I said

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focus on your hands, and maybe notice the difference between

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each hand. Perhaps notice the the air in the room,

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the temperature of the room. On the backs of your hands.

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You may start to notice what almost feels like a

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very light breeze, even though there may not be any

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type of breeze at all where you are right now.

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And as you become aware of your hands, I'm also

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aware of how relaxed my hands are feeling now, and

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when it comes to potentially drifting off to sleep, which

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may be the reason you're listening, I also feel drowsy

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when I make these recordings. I also notice my mind drifting.

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In fact, at times I've actually fallen asleep without even noticing,

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and then I carry on talking. And it's only when

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I listen back to do the editing I hear snoring

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and I think, I don't remember snoring. I remember talking.

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It was this snoring was a pig turned up. That's

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why I sound like when I snare and I get

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really into the whole experience. I don't know how you feel,

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how relaxed you feel in your feet, how relaxed you

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feel in your hands. I have noticed more and more

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00:34:52.480 --> 00:35:05.239
that the more relaxed, deeper level of comfort you feel,

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the easier your breathing becomes it's almost like that additional

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00:35:28.159 --> 00:35:49.119
muscle relaxation. So this allows you to breathe easier without

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necessarily focusing on your breath, however, being able to notice

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00:36:21.920 --> 00:36:51.679
the ease in which you breathe so naturally, you breathe

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00:36:52.239 --> 00:37:35.960
so very easily and smoothly. Whenever I imagine my breathing improving

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when I've got my eyes closed, I tend to visualize

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00:37:57.079 --> 00:38:11.480
a beautiful field with trees and flowers producing all that

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00:38:13.519 --> 00:38:46.280
life giving oxygen. It feels nice too, if nothing else,

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just taking some time away from everything, enjoying that feeling

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00:39:24.000 --> 00:40:14.519
of peace serenity with a joyful heart. Time seems to

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just drip by so very slowly, relaxed, so deeply peaceful,

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00:40:59.719 --> 00:41:24.440
come completely unattached to any thoughts whatsoever in this moment,

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completely free, noticing that your mind has slowed down. Slowed

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00:42:37.320 --> 00:43:27.400
down because nothing really requires your attention. You can enjoy

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00:43:28.320 --> 00:43:40.400
the physical sensations of allowing the stress to rip out

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00:43:40.440 --> 00:44:08.199
of your body, to appear out of every part your body,

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and being released from your brain in your mind slowly

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but surely, the muscles in your legs yeh.

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00:45:15.280 --> 00:45:46.000
Relax res really so very deeply, relas.

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00:45:50.480 --> 00:46:15.880
So deeply, and the feelings, the pleasant feelings in your

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00:46:16.159 --> 00:46:43.960
arms and shoulders, deepening each part of your body further

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00:46:48.920 --> 00:47:22.280
and deeper and deeper. Noticing the feelings in the back

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00:47:22.320 --> 00:48:24.679
of your neck, feelings in your wrists, muscles, in front

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00:48:24.760 --> 00:49:18.519
of your body, I all say, feeling peaceful, deeply. There's

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00:49:18.559 --> 00:49:59.159
a sense of peace spreads through your fairy core e.

312
00:50:00.159 --> 00:50:26.559
When you focus on your mind, your mind becomes bee

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and slower, even deeper, relaxing, so very slow, his stomach,

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00:52:03.320 --> 00:52:45.320
peace fall in your stomach. You're back. Notice Notice how

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00:52:45.559 --> 00:53:03.480
relaxed you'd now feel in the hole of your back.

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00:53:28.679 --> 00:53:37.880
You spy from your brain all the way down the

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00:53:37.880 --> 00:53:48.599
middle of your back, sending and receiving millions of messages

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00:53:49.320 --> 00:55:20.320
every day, deep comfort, increasing deeply exed uns, legs, spreading

319
00:55:20.519 --> 00:55:29.599
those signals down a spine or cord into air, every

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00:55:29.920 --> 00:55:48.639
part of your body, your shins and your half muscles,

321
00:56:15.840 --> 00:56:45.360
your elbows, feelings of peace and tranquility spreading through your body,

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00:56:50.360 --> 00:57:06.639
tips of your toes, to your eyes, your fingers. All

323
00:57:06.760 --> 00:58:08.920
wait till you lower back. Letting go, retinker, peace, drifting

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00:58:16.360 --> 00:58:44.840
mind just wandering away, happy to let go, let go completely,

325
00:58:47.239 --> 00:59:45.199
Let go so tranquil, the whole body enjoying a sense

326
01:00:09.960 --> 01:01:59.920
listening God he for more peace. Four two.

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01:02:05.760 --> 01:02:42.360
The space, this space of peace and safety, so firy

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01:02:45.480 --> 01:04:44.480
firy relaxed, letting go. Maybe we can just focus on

329
01:04:44.519 --> 01:05:43.800
the different parts of your body, just to notice.

330
01:05:19.039 --> 01:06:21.360
A foolhead and your eyes it too, so loose, noticing

331
01:06:21.440 --> 01:07:41.119
in the sense of complete freedom, absolute freedom bref prifa

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01:07:53.559 --> 01:09:41.000
Pea's for energy peace, to breathe such easier loose. You

333
01:09:41.199 --> 01:10:31.079
may have or may not have noticed your mind drifting peaceful,

334
01:10:45.119 --> 01:11:06.399
move even more deeply in the direction of bliss. For pace,

335
01:11:10.560 --> 01:13:02.520
blish pace terrefting to to to pace, come so calm,

336
01:13:13.760 --> 01:14:25.760
letting go, peace with mind rexed forty so relaxed, so relaxed.

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01:14:50.079 --> 01:15:16.960
Your body feels almost invisible, so very relaxed. I'm peaceful,

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01:15:23.279 --> 01:16:33.439
so peaceful, relax liquor. And you could start to notice

339
01:16:33.800 --> 01:16:42.840
that you are feeling more relaxed, even though I've not

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01:16:44.520 --> 01:16:55.279
purposely focused your mind upon that sense of physical comfort

341
01:16:55.960 --> 01:17:02.840
that is growing within you throughout your body, and your

342
01:17:02.920 --> 01:17:13.560
mind starts to slow down, and that could be almost

343
01:17:13.680 --> 01:17:23.239
in recognition of I guess my speech not being particularly fast,

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01:17:29.760 --> 01:17:40.199
and things just generally feel calmer. Just by listening to

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01:17:40.319 --> 01:17:48.960
my voice, you give yourself an opportunity to take a

346
01:17:49.039 --> 01:17:55.880
break from the day, take a break from your life

347
01:17:56.960 --> 01:18:05.479
as it is, and to give yourself a rest, giving

348
01:18:05.479 --> 01:18:13.079
yourself permission to take some time off and to allow

349
01:18:13.159 --> 01:18:19.319
your body to relax and allow your mind to slow down,

350
01:18:23.359 --> 01:18:31.199
which in turn releases the tension and he stresses that

351
01:18:31.239 --> 01:18:40.920
you had in your body. It's almost as if the

352
01:18:41.039 --> 01:18:46.039
parts of your body just open up, allowing the negativity

353
01:18:46.359 --> 01:18:58.239
out and at the same time replacing that negativity with

354
01:18:58.880 --> 01:19:08.600
positive heathing energy which then fills your body up and

355
01:19:08.640 --> 01:19:20.800
your mind to also starts to appreciate those feelings of

356
01:19:22.039 --> 01:19:41.560
increasing confidence, an almost uplifting feeling, positive healing, an energy

357
01:19:41.880 --> 01:19:52.479
that spreads through your body like a wave of comfort,

358
01:19:57.279 --> 01:20:07.560
and all this comes and just allowing yourself a few minutes,

359
01:20:09.399 --> 01:20:12.439
maybe half an hour, however long you want it to be,

360
01:20:13.920 --> 01:20:25.880
to just rest and allow your mind and your body

361
01:20:28.079 --> 01:20:45.319
to almost reset itself to the settings of comfort and relaxation, calmness,

362
01:20:49.119 --> 01:20:58.520
which allows more room for feelings of pleasure and happiness

363
01:21:02.520 --> 01:21:11.520
to move around your body and into your mind, almost

364
01:21:12.159 --> 01:21:16.760
as if your mind and your body are sinking together,

365
01:21:21.000 --> 01:21:32.199
almost mirroring each other with that growing positivity and calmness,

366
01:21:35.760 --> 01:21:43.000
and it feels nice. It really does feel nice to

367
01:21:43.159 --> 01:21:48.960
know that you are the one that has allowed yourself

368
01:21:52.319 --> 01:22:04.239
to feel more comfort and to expect experience more of

369
01:22:04.479 --> 01:22:20.520
this deep relaxation spreading throughout your body, and as I

370
01:22:21.000 --> 01:22:28.640
focus on each part of your body, you can notice

371
01:22:28.800 --> 01:22:43.319
that that part becomes even more relaxed just by focusing

372
01:22:43.359 --> 01:22:54.399
on it. It becomes even more calm and comfortable, just

373
01:22:54.760 --> 01:23:04.960
by focusing. As I move down your body, starting at

374
01:23:05.039 --> 01:23:11.960
your head, the parts that you've already focused on will

375
01:23:12.079 --> 01:23:21.560
continue to relax deeply, and those parts that we've not

376
01:23:21.800 --> 01:23:33.720
yet focused on or just automatically release any remain intention

377
01:23:35.039 --> 01:23:47.159
in anticipation of even more comfort about to come. Now,

378
01:23:49.359 --> 01:23:55.600
I'm going to start by focusing on your forehead. Just

379
01:23:55.720 --> 01:24:04.880
being aware the feelings of your forehead and any background

380
01:24:05.079 --> 01:24:12.000
sounds like mister Herbert the pigeon can just allow you

381
01:24:12.119 --> 01:24:19.640
to feel even more relaxed. Just means you in the moment,

382
01:24:22.720 --> 01:24:28.119
this isn't this isn't a sterile environment. This is the world.

383
01:24:31.520 --> 01:24:37.600
I live in the countryside, so there's lots of nature

384
01:24:38.079 --> 01:24:48.640
sounds around. So as you focus on your forehead. Just

385
01:24:48.840 --> 01:24:57.239
notice how it becomes even more relaxed as you focus

386
01:24:58.960 --> 01:25:07.680
only on my voice and that part of your body.

387
01:25:08.600 --> 01:25:18.359
Moving down to your eyes, focusing on your eyes, noticing

388
01:25:19.359 --> 01:25:29.079
how your eyelids feel so heavy yet so light at

389
01:25:29.119 --> 01:25:35.600
the same time, and all the muscles around your eyes

390
01:25:35.840 --> 01:25:50.319
relaxing completely. Moving your focus down to your mouth, your lips,

391
01:25:50.720 --> 01:25:57.399
your tongue, your teeth, and your gumbs, the whole of

392
01:25:57.520 --> 01:26:12.479
your mouth relaxing, calm and lease. As you focus now

393
01:26:13.119 --> 01:26:19.960
on your jaw, not just the parts of your jaw

394
01:26:20.159 --> 01:26:24.560
near your mouth and your chin, but all the way

395
01:26:24.640 --> 01:26:31.000
up the size of your face to your ears, the

396
01:26:31.279 --> 01:26:56.800
hole of your jaw, feeding more relaxed and calm. Focusing

397
01:26:59.239 --> 01:27:04.439
on your neck, the front of your neck and your

398
01:27:04.520 --> 01:27:17.880
throat relaxing and loose and calm. The side of your neck,

399
01:27:19.880 --> 01:27:28.159
the right and left side of your neck, relax and

400
01:27:28.359 --> 01:27:42.039
loose and calm. And now the back of your neck,

401
01:27:45.319 --> 01:27:55.479
focusing on the back of your neck, letting go of

402
01:27:55.520 --> 01:28:02.439
any tension that may have been there before, and enjoying

403
01:28:02.760 --> 01:28:15.760
that sense of increasing comfort and release that you can

404
01:28:15.840 --> 01:28:26.960
experience in the back of your neck. Moving down your

405
01:28:27.079 --> 01:28:34.399
back and moving either side of your spine right from

406
01:28:34.439 --> 01:28:39.840
the top of your back all the way down to

407
01:28:39.920 --> 01:28:52.199
the bottom of your back, down to your lower back,

408
01:28:57.239 --> 01:29:04.319
and as you move up and down your spine, you

409
01:29:04.399 --> 01:29:11.560
can feel the muscles either side of your spine relaxing

410
01:29:12.199 --> 01:29:25.640
even more. And as those muscles relax, that sense of

411
01:29:25.840 --> 01:29:36.560
comfort starts to spread outwards from your spine into both

412
01:29:36.720 --> 01:29:44.359
sides of your back, the top of your back, the middle,

413
01:29:44.439 --> 01:29:52.960
and your lower back. And as you scan gently and

414
01:29:53.479 --> 01:30:00.439
slowly up and down your back, there's the muscle in

415
01:30:00.560 --> 01:30:09.880
the top of your back relax and become looser. The

416
01:30:10.000 --> 01:30:16.039
muscles in the middle of your back also seem to

417
01:30:16.279 --> 01:30:25.479
just almost divide from each other, separating and almost melting,

418
01:30:31.239 --> 01:30:37.239
and in your lower back it seems to be an

419
01:30:37.279 --> 01:30:51.520
extra special feeling of comfort. The spreads into your hips,

420
01:30:53.760 --> 01:31:01.720
sit down your lower back, into your hips, into the

421
01:31:01.800 --> 01:31:10.560
area where your cosis are, and into your buttocks, and

422
01:31:10.640 --> 01:31:19.880
all these muscles that spread from your lower back into

423
01:31:19.920 --> 01:31:33.520
your hip area start to melt, start to really let go,

424
01:31:40.079 --> 01:31:45.039
don't even know where about. To focus on your shoulders.

425
01:31:46.680 --> 01:31:53.840
Your back and your spine will continue to let go,

426
01:31:56.720 --> 01:32:12.239
continue to relax y so calmly, and as you focus

427
01:32:12.319 --> 01:32:21.560
on your shoulders, you may notice that they're already feeding

428
01:32:23.239 --> 01:32:56.000
really loose, they're already feeding calm, and they feeding those muscles.

429
01:32:56.039 --> 01:33:08.399
Then move from your neck into your shoulders. Feel so

430
01:33:08.399 --> 01:33:37.399
soft and gentle, so smooth and calm, and the feeling

431
01:33:37.560 --> 01:33:50.479
in your shoulders seems to spread deep into your shoulders,

432
01:33:52.479 --> 01:34:01.800
that sense of relaxation, not just traveling deep into your muscles,

433
01:34:05.199 --> 01:34:18.119
but also relaxing the bones, and move it all away

434
01:34:18.359 --> 01:34:27.119
to underneath your arms, relaxing that whole area between the

435
01:34:27.199 --> 01:34:41.800
tops of your shoulders and underneath your arms healing. You

436
01:34:41.880 --> 01:34:55.439
feel so relaxed and comfortable in your shoulders, which sends

437
01:34:55.720 --> 01:35:17.239
that deep healing message into your arms. And you may

438
01:35:17.479 --> 01:35:22.760
feel almost as if your arms are not even there

439
01:35:24.239 --> 01:36:01.000
because they're so relaxed, so deeply relaxed, so so calm,

440
01:36:01.239 --> 01:36:23.159
so loose, not feeling spreading all the way down your arms,

441
01:36:25.880 --> 01:36:54.960
two elbows, including your elbows circumforts spreads or away into

442
01:36:54.960 --> 01:37:13.479
your wrists, your foura men's sder wists, so heavy, yet

443
01:37:13.720 --> 01:37:57.520
at the same time so light and gentle. Focusing now

444
01:37:57.960 --> 01:38:35.600
on your hands, my hands, so peaceful in your hands,

445
01:38:54.159 --> 01:39:13.039
there's a sense of real peace peace. It just seems

446
01:39:13.119 --> 01:39:28.399
to I feel so familiar when your hands relax deeply,

447
01:39:36.560 --> 01:41:04.359
hm ees your things, you think this said, your finger tips,

448
01:41:32.920 --> 01:41:53.000
moving your attention to the front of your body, so comfortable.

449
01:42:03.039 --> 01:42:03.199
Man.

450
01:42:03.399 --> 01:43:31.039
Then your focus your legs, A muscles in your thighs,

451
01:43:47.560 --> 01:44:25.239
your knees so relaxed, a carved muscles, and just shins

452
01:44:28.680 --> 01:46:49.520
Compasia four the feathing your feet, sir, peaceful, so calm,

453
01:46:49.560 --> 01:47:41.760
so peaceful, so calm, so peaceful, so com so peace

454
01:47:42.279 --> 01:48:13.560
fa re sing peace fall so calm, allowing that deep

455
01:48:13.720 --> 01:48:33.359
relaxation to spread your chest, in your stomach, so letting

456
01:48:33.840 --> 01:48:52.039
go of everything. So I'm gonna start counting down now

457
01:48:54.720 --> 01:49:03.439
from twenty down to one. You can imagine in a

458
01:49:03.479 --> 01:49:09.319
way it's like just walking down some steps and each

459
01:49:09.479 --> 01:49:15.119
step or twenty steps, and each step represents a level

460
01:49:15.680 --> 01:49:28.399
of comfort. Each step represents a deepening of that comfort,

461
01:49:35.000 --> 01:49:40.880
and the furvies you walk down those steps, the deeper

462
01:49:41.159 --> 01:51:37.399
and more relaxed you feel. So starting with number twenty twenty, nineteen, eighteen, seventeen,

463
01:52:23.600 --> 02:00:47.159
sisting three FOURT four two two well five eight nine

464
02:00:48.800 --> 02:02:48.800
hey seven.

465
02:02:16.079 --> 02:10:35.159
Four five us four one. And now as you focus

466
02:10:35.279 --> 02:10:54.720
on your eyes, We're gonna count down from ten tout one,

467
02:10:55.319 --> 02:11:04.960
focusing just on your eyes, your eyelids, the muscles around

468
02:11:05.039 --> 02:11:16.479
your eyes, your eye walls themselves, our whole area that

469
02:11:16.680 --> 02:11:30.800
makes up your eye. And as we count down from

470
02:11:30.920 --> 02:11:38.960
ten down to one, whilst focus in on your eyes,

471
02:11:45.239 --> 02:11:57.239
you'll become twice is relaxed with each number counting down,

472
02:12:00.279 --> 02:12:07.600
and you may find the all you want to do.

473
02:12:07.720 --> 02:12:16.880
Is just drift off to sleep. And if that's what

474
02:12:17.000 --> 02:12:29.760
you want, then just allow yourself to do that. Now,

475
02:12:32.439 --> 02:12:38.439
focus in on your eyes. I'm going to begin counting

476
02:12:38.600 --> 02:13:50.760
down from ten down to one right now, ten nine

477
02:13:56.640 --> 02:22:09.079
eight seven, say five four three two one. Counting down

478
02:22:09.120 --> 02:22:22.399
from ten to one ten nine eight seven six.

479
02:22:24.280 --> 02:22:27.479
Five four.

480
02:22:30.120 --> 02:22:34.440
Three two.

481
02:22:36.159 --> 02:22:42.840
One.

482
02:22:43.399 --> 02:22:46.360
And maybe that was a bit too quick in order

483
02:22:46.399 --> 02:22:50.360
to relax. Maybe it's a bit too fast for you

484
02:22:50.639 --> 02:23:00.360
to notice the calming of your body, maybe even a

485
02:23:00.399 --> 02:23:03.959
little bit of pressure there, like you're count it down

486
02:23:04.040 --> 02:23:07.079
from ten to one. Would you expect me to do? Man,

487
02:23:07.879 --> 02:23:11.639
expect me to stick go with floppy just because you're

488
02:23:11.680 --> 02:23:21.079
counting down. We could try it again, but this time

489
02:23:21.120 --> 02:23:27.360
I go a bit slower. This time, as you focus

490
02:23:27.479 --> 02:23:32.159
on the whole of your body before we focus on

491
02:23:32.200 --> 02:23:42.600
your legs, just notice how your body does start to

492
02:23:43.079 --> 02:23:54.360
feel more relaxed with every number that I count down

493
02:23:57.639 --> 02:25:37.840
ten nine, eight, seven, six, five, four three two one,

494
02:25:38.399 --> 02:25:44.120
and just notice how how you feel, generally, how your

495
02:25:44.120 --> 02:25:58.959
body feels. It's not necessarily even about counting down from

496
02:25:59.079 --> 02:26:06.760
ten to one. It's that space that you have, that

497
02:26:09.319 --> 02:26:30.280
space between being active physically or mentally to just sitting

498
02:26:30.520 --> 02:26:35.079
or lying down and just being there, not doing anything,

499
02:26:35.239 --> 02:26:41.920
not saying anything, or needing to think about anything. So

500
02:26:42.559 --> 02:26:45.639
it opens up a space, you know, a bit of

501
02:26:45.639 --> 02:26:56.639
a space, a gap. And the more I comed down

502
02:26:56.680 --> 02:27:04.079
from ten to one, the bigger that gap becomes. So

503
02:27:04.200 --> 02:27:16.639
there's that gap of calmness, of comfort, relaxation. It's a

504
02:27:16.719 --> 02:27:30.840
nice feeling, and it moves those stresses or discomforts physically

505
02:27:30.959 --> 02:27:43.520
or emotionally, moves them away. Allows you.

506
02:27:45.799 --> 02:27:46.399
To just.

507
02:27:49.280 --> 02:27:56.040
Slow down, someone to count again from ten down to one,

508
02:27:56.440 --> 02:28:06.719
and notice that gap widening, the gap, And as it widens,

509
02:28:06.719 --> 02:28:12.799
it's almost like the stress and attention falls into the

510
02:28:12.879 --> 02:29:09.600
gap and gives you that distance, that space. Now, ten nine, eight, seven, six,

511
02:29:22.319 --> 02:30:43.879
five four three two one. How does your body feel.

512
02:30:45.760 --> 02:30:57.399
Now?

513
02:30:58.639 --> 02:31:02.360
Can you notice the yeah, do you feel in calmer?

514
02:31:10.399 --> 02:31:38.719
Do you feeling more relaxed as we now focus on

515
02:31:38.760 --> 02:31:59.520
your legs, just your legs. We're just gonna start with

516
02:31:59.799 --> 02:32:18.559
focus in on your thighs. Of course, it's not the

517
02:32:18.559 --> 02:32:27.120
most exciting thing to be doing, because I'm sure, like

518
02:32:27.200 --> 02:32:29.799
most of your body is not a lot going on

519
02:32:29.959 --> 02:32:42.479
right now. Just focusing on the whole of your thighs,

520
02:32:45.200 --> 02:32:48.879
the tops of your thighs, the sides of your thighs,

521
02:32:51.120 --> 02:32:55.600
the bottoms of your thighs, your outer thighs, and you're

522
02:32:55.680 --> 02:33:02.280
inner thighs. Basically the whole of your that leads into

523
02:33:02.319 --> 02:33:17.559
your hip and it goes down to your knee joints. Now,

524
02:33:17.600 --> 02:33:24.639
this is a big area. It's a very heavy area.

525
02:33:25.120 --> 02:33:31.120
It's very strong, probably the strongest muscles in your body

526
02:33:31.799 --> 02:33:46.120
or in your thighs. But I don't think we perhaps

527
02:33:48.079 --> 02:34:00.920
give enough attention to our thighs. Perhaps we don't knowledge

528
02:34:01.479 --> 02:34:20.920
how important our thighs are to our lives, how much

529
02:34:23.520 --> 02:34:37.040
they actually do for us all for our lives. And

530
02:34:37.120 --> 02:34:42.840
it may seem to sound really weird, but I think

531
02:34:42.879 --> 02:34:49.840
that all of our body parts, especially our thighs, need

532
02:34:50.000 --> 02:35:04.440
some TLC, a bit of love shown, a bit of acknowledgement.

533
02:35:06.959 --> 02:35:16.639
I thank you gratitude for what our thighs do for us.

534
02:35:22.840 --> 02:35:28.479
And I know this may sound a bit strange. Maybe

535
02:35:28.479 --> 02:35:31.559
you think, why am I Surely I should be out

536
02:35:31.600 --> 02:35:40.479
in the garden hugging a tree or something. Well, it's

537
02:35:40.520 --> 02:35:43.760
hard to set a microphone up on a tree. That's

538
02:35:43.760 --> 02:35:46.280
why I'm doing this indoors. Otherwise I would be outside

539
02:35:46.319 --> 02:35:49.799
hugging a tree. Now I can't see the television from

540
02:35:49.799 --> 02:36:00.440
the tree. If you move down to your knees gaining

541
02:36:00.719 --> 02:36:08.920
such an important part, and I think we don't necessarily

542
02:36:10.360 --> 02:36:18.040
I'll speak for myself here, I don't necessarily appreciate all

543
02:36:18.079 --> 02:36:23.079
that my nees do for me until I have a

544
02:36:23.159 --> 02:36:28.239
problem with my knee. It's occasionally, if I ever maybe

545
02:36:28.280 --> 02:36:33.879
i'll pash it, or it's aching for some reason. It's

546
02:36:34.120 --> 02:36:39.920
then that I realize how much it does. You know,

547
02:36:39.959 --> 02:36:45.959
the benefit of being able to use my legs without

548
02:36:47.680 --> 02:36:54.959
any kind of physical discomfort is a beautiful thing that's

549
02:36:55.159 --> 02:37:03.559
possibly not appreciated until it's temporarily removed. You know that's comfort.

550
02:37:07.639 --> 02:37:12.319
But as you focus on your knees, regardless of how

551
02:37:12.319 --> 02:37:19.879
your knees feel, you can have that sense of gratitude

552
02:37:21.360 --> 02:37:24.040
and love to your knees for all that they do

553
02:37:24.159 --> 02:37:37.200
for you, and you can still have that attention on

554
02:37:37.280 --> 02:37:43.520
your thighs, and maybe notice how your thighs feel. Maybe

555
02:37:43.760 --> 02:38:01.200
you've noticed that they are relaxing more deeply as you

556
02:38:01.360 --> 02:38:06.680
focus now on the bottoms of your legs, your shins,

557
02:38:07.440 --> 02:38:13.159
and your calf muscles and the bones between your knees

558
02:38:13.879 --> 02:38:21.600
and your feet incorporate, and of course your ankles so important.

559
02:38:27.319 --> 02:38:32.520
Anyone that's had even the slightest sprain of an ankle

560
02:38:33.639 --> 02:38:40.280
knows how how much we take our ankles for granted.

561
02:38:46.120 --> 02:38:48.159
And it's kind of strange in a way when you

562
02:38:48.239 --> 02:38:53.840
think that. You know, logically, our wrists are a lot

563
02:38:53.959 --> 02:38:58.840
thinner than the rest of our arms, which is okay,

564
02:38:58.920 --> 02:39:02.799
it doesn't can't see any problem with that because we're

565
02:39:02.879 --> 02:39:09.399
just picking stuff up. But our ankles so much thinner

566
02:39:10.559 --> 02:39:19.120
than the rest of our legs, and from a physics

567
02:39:19.200 --> 02:39:25.000
perspective or logical even it doesn't really make sense that

568
02:39:25.079 --> 02:39:32.879
all this weight would ultimately be resting on your ankles

569
02:39:33.920 --> 02:39:47.360
then leading to your feet. That thin area, a thin bone. Yeah,

570
02:39:47.440 --> 02:39:53.159
it does so much great work. Supports us, supports our

571
02:39:53.200 --> 02:40:05.040
body for a lifetime, helps us to balance, It helps

572
02:40:05.040 --> 02:40:17.639
you to get her around and be mobile. And there's

573
02:40:17.680 --> 02:40:25.600
the calf muscles of course, when I was younger, I

574
02:40:25.600 --> 02:40:28.840
couldn't see the point in calf muscles. It didn't seem

575
02:40:28.879 --> 02:40:34.000
to do anything. Okay, if I walked around on tiptoes,

576
02:40:34.719 --> 02:40:38.600
then my calf muscles get some work. But of course

577
02:40:38.639 --> 02:40:42.840
that's not true. The calf muscles are being used whenever

578
02:40:42.879 --> 02:40:54.840
we use our legs, and your shins there to protect

579
02:40:56.760 --> 02:41:05.440
your lower legs, shaped in a way, almost as a

580
02:41:05.479 --> 02:41:17.799
protector for the bone, leading of course to your ankles

581
02:41:21.159 --> 02:41:27.799
and your feet. But we're not going to focus on

582
02:41:27.840 --> 02:41:30.040
your feet. We're just going to focus on the legs.

583
02:41:32.000 --> 02:41:36.639
I realize that now that I've mentioned your feet, it

584
02:41:36.760 --> 02:41:41.719
probably focusing on them anyway, So maybe I should focus

585
02:41:41.760 --> 02:41:47.639
on your feet a little bit. You can have them

586
02:41:47.639 --> 02:41:53.360
in your awareness the same as you have your thighs

587
02:41:53.479 --> 02:41:57.879
in your awareness. Even though we haven't been focusing on

588
02:41:57.920 --> 02:42:02.760
your thighs for a few minutes that we focusing on

589
02:42:02.799 --> 02:42:20.120
your ankles, there's still that sensation of comfort in your thighs,

590
02:42:24.959 --> 02:42:32.920
and there's that movement of energy because the thighs hold

591
02:42:34.280 --> 02:42:39.799
lots of different sensations. Of course, there's the muscles, the

592
02:42:39.840 --> 02:42:52.360
big straw muscles that we have in our thighs, but

593
02:42:52.520 --> 02:42:58.159
the skin on the outside of the thighs, as in

594
02:42:58.680 --> 02:43:04.479
the outside of all of our body, can be very sensitive,

595
02:43:08.319 --> 02:43:21.639
sensitive to the touch, sensitive to temperature. And inside your

596
02:43:21.639 --> 02:43:29.120
thighs the bones, there's the muscle, there's the blood, vessels,

597
02:43:29.239 --> 02:43:35.479
the ar trees, all this stuff that's inside your thighs.

598
02:43:39.360 --> 02:43:42.559
And I guess sometimes it'd be nice if you could

599
02:43:42.559 --> 02:43:47.959
actually put your fingers inside your thighs and a message,

600
02:43:50.319 --> 02:43:53.879
so you can message on the outside, of course, but

601
02:43:53.959 --> 02:43:57.079
to be able to get deep into the muscles and

602
02:43:57.120 --> 02:44:01.200
to be able to just message in side your thighs,

603
02:44:01.799 --> 02:44:10.239
message in the bones of your leg, massage in all

604
02:44:10.319 --> 02:44:20.879
the veins, and just gently healing your thighs, and you

605
02:44:20.920 --> 02:44:28.079
could move down message and inside your knees, just message

606
02:44:28.120 --> 02:44:35.120
in those bones, but with healing fingertips, spreading that healing

607
02:44:35.319 --> 02:44:45.840
energy deep into the joints of your knees. Of course,

608
02:44:45.920 --> 02:44:49.239
there's the back of your your knee, you know, the

609
02:44:49.399 --> 02:44:57.639
inside crease where your knee is. It's a very sensitive area.

610
02:44:58.360 --> 02:45:02.799
Very it feels very nic when you stroke it. That

611
02:45:02.879 --> 02:45:06.639
might be because it's an area that's not really touched

612
02:45:06.799 --> 02:45:13.399
very often. It's almost like a hidden part. That crease

613
02:45:15.479 --> 02:45:20.000
in your legs it's almost it's like a part that

614
02:45:21.760 --> 02:45:33.040
has a sensitivity, which is a little bit different. Of course,

615
02:45:33.040 --> 02:45:43.600
it's protected by your legs, so you can imagine putting

616
02:45:44.440 --> 02:45:54.120
your fingers into that crease in your legs, that fold

617
02:45:54.239 --> 02:45:57.319
in between your legs. You can just mess out with

618
02:45:57.440 --> 02:46:04.399
your fingertips that you know, fingertips going inside, massage in

619
02:46:04.520 --> 02:46:13.360
the muscle tissue. You can of course field the the

620
02:46:13.399 --> 02:46:26.239
bones of your knees, healing through your fingertips, and then

621
02:46:26.280 --> 02:46:32.040
as you go down to your calf muscles. Now that's

622
02:46:32.079 --> 02:46:35.600
the part I'd like to be able to really put

623
02:46:35.639 --> 02:46:44.159
my fingertips deep inside my calf muscles, massage in every

624
02:46:44.200 --> 02:46:56.920
single tissue of that muscle, healing every part, and then

625
02:46:57.040 --> 02:47:04.079
doing the same for my shins, massage in and gently

626
02:47:04.239 --> 02:47:11.399
stroking the bones, gently stroking them, healing in a loving way,

627
02:47:12.639 --> 02:47:19.079
because they deserve to be treated as the precious bones

628
02:47:19.120 --> 02:47:23.799
that they are, because our legs are so precious as

629
02:47:23.840 --> 02:47:28.559
in all the other parts of our body, and more

630
02:47:28.600 --> 02:47:42.760
precious of any jure on the planet. When you start

631
02:47:42.840 --> 02:47:54.840
to think about your legs in this way, it can

632
02:47:55.000 --> 02:48:04.520
change your perspective. It might sound a bit a bit

633
02:48:04.799 --> 02:48:10.319
silly to start with the idea of having love for

634
02:48:10.360 --> 02:48:19.600
your legs, show an appreciation for your thighs, wanting to

635
02:48:19.639 --> 02:48:25.479
be able to put your hands in your thighs and

636
02:48:25.680 --> 02:48:32.120
massage the muscles and the bones, and to get your

637
02:48:32.159 --> 02:48:40.840
fingers deep in there, releasing all tension. Just to show

638
02:48:42.559 --> 02:48:49.959
how much you care about your legs, how much you

639
02:48:50.040 --> 02:48:58.639
care for what your legs do for you regularly, your knees,

640
02:48:58.879 --> 02:49:11.719
your calves, your ankles, the strength of your ankles, considering

641
02:49:11.879 --> 02:49:16.440
how thin they are compared to the rest of your legs,

642
02:49:16.559 --> 02:49:30.280
especially your thighs, yet they're so strong, so flexible, absolutely

643
02:49:30.520 --> 02:49:42.360
amazing things. Your ankles are truly a gift because of

644
02:49:42.360 --> 02:49:53.680
what they do for you, supporting all that weight, regardless

645
02:49:53.760 --> 02:49:57.760
of how what weight you are, even if you only

646
02:49:58.120 --> 02:50:02.920
ate stone, it's still a lot of weight for these

647
02:50:03.319 --> 02:50:09.760
little ankles. Now, I'm a lot heavier than eight snow

648
02:50:11.440 --> 02:50:20.639
double down, yet my ankles support my body all the time.

649
02:50:24.319 --> 02:50:27.360
Although they do give off a sigh of relief when

650
02:50:27.360 --> 02:50:32.479
I sit down, as you have my whole legs do.

651
02:50:36.120 --> 02:50:42.920
My feet feet also go and my toes clap. We're

652
02:50:43.000 --> 02:51:11.479
so happy. Your legs really are amazing, and I know

653
02:51:11.879 --> 02:51:18.959
that talking about your legs is probably possibly among the

654
02:51:19.000 --> 02:51:24.639
most most boring things you've ever heard anyone say. Possibly

655
02:51:27.479 --> 02:51:34.200
they're boring or not. Everything I said is true. Your

656
02:51:34.280 --> 02:51:54.879
legs are amazing. Your legs deserve not just respect, they

657
02:51:54.920 --> 02:52:07.559
deserve to relax deeply. They deserve to take some time

658
02:52:07.639 --> 02:52:31.360
out of the day to just let go completely. Your

659
02:52:31.479 --> 02:52:49.319
legs really can relax. And because the legs are so

660
02:52:50.319 --> 02:52:55.159
such a most, you know, very important part of your body.

661
02:52:56.399 --> 02:52:59.120
When you relax your legs, the rest of your body

662
02:52:59.600 --> 02:53:18.280
wills so naturally follows in that journey of comfort. I

663
02:53:18.280 --> 02:53:23.520
can feel it in my hips. My hips feel really loose,

664
02:53:26.760 --> 02:53:31.399
and also my lower back as well. My lower back

665
02:53:31.600 --> 02:53:37.159
really feels it feels stretched, even though I'm just sitting

666
02:53:37.200 --> 02:53:43.239
in a chair and there's no stretching as far as

667
02:53:43.239 --> 02:53:46.319
I'm aware that I'm doing. It's almost as if the

668
02:53:46.440 --> 02:53:50.399
muscles are just relaxed so much that there is a

669
02:53:50.559 --> 02:54:15.280
natural stretch as the tension has reduced a lot. And

670
02:54:15.319 --> 02:54:22.760
I'm now going to count down from ten down to one,

671
02:54:23.000 --> 02:54:52.440
and you can continue to fill wonderfully relaxed ten nine, eight, seven, six, five,

672
02:54:57.040 --> 02:55:25.079
four three two Why relax, So I'm just going to

673
02:55:25.200 --> 02:55:30.840
count down for five down to one. And as a countdown,

674
02:55:31.840 --> 02:55:36.920
if you just focus on the numbers, just the numbers

675
02:55:38.239 --> 02:55:47.280
counting down, and notice how you feel in this moment

676
02:55:49.000 --> 02:55:53.440
as you hear the numbers counting down, knowing that those

677
02:55:53.559 --> 02:56:06.680
numbers counting down represent you feeling calmer, not just in

678
02:56:06.719 --> 02:56:15.079
your body, but also relaxing your mind. I just notice

679
02:56:15.120 --> 02:56:21.200
how you feel. There's nothing to do, there's nothing to say,

680
02:56:21.840 --> 02:56:38.959
there's nothing to think about, starting with number five, four,

681
02:56:48.399 --> 02:57:24.479
three two one. As you notice the gradual letting go

682
02:57:26.719 --> 02:57:34.079
the tension in your body, you may also begin to

683
02:57:34.319 --> 02:57:41.639
notice and be aware of how your mind is starting

684
02:57:42.040 --> 02:57:51.079
to slow down. This is just a natural thing that happens.

685
02:57:52.639 --> 02:57:57.840
It's not really a special procedure. It's just natural because

686
02:57:57.920 --> 02:58:03.840
as your body relaxes, your mind also starts to relax.

687
02:58:05.399 --> 02:58:09.079
And the more your mind relaxes, the more your body relaxes.

688
02:58:09.200 --> 02:58:19.840
It's just a continuous circle of relaxation. And there's that

689
02:58:20.959 --> 02:58:28.840
calmness that comes from relative quietness. You know, even even

690
02:58:28.879 --> 02:58:35.440
if there's background sounds, either your side or mine, it's

691
02:58:35.559 --> 02:58:41.440
still going to be quite calm. You know, you haven't

692
02:58:41.479 --> 02:58:46.440
got the television on, there's no music in the background,

693
02:58:46.520 --> 02:58:49.239
unless you're listening to the recording with music. Of course

694
02:58:54.079 --> 02:58:56.239
you're very likely not going to be sitting in a

695
02:58:56.319 --> 02:58:59.479
room with other people. Of course you might be, but

696
02:59:00.760 --> 02:59:04.079
generally it's more ideal if you can do this on

697
02:59:04.120 --> 02:59:15.479
your own, so no distractions, and when you stop thinking

698
02:59:15.520 --> 02:59:32.719
about stuff, relaxation automatically rises, a sense of comfort starts

699
02:59:32.719 --> 02:59:41.559
to grow, and without trying to build it up into

700
02:59:41.600 --> 02:59:56.040
something fantastical or something magical, this is just a natural process,

701
02:59:56.040 --> 03:00:06.840
something that's easy to accomplish. In fact, it's almost you know,

702
03:00:06.879 --> 03:00:13.760
the sense of relaxing completely happens really when you put

703
03:00:13.920 --> 03:00:17.840
no effort into it. It's not something that you can

704
03:00:17.879 --> 03:00:29.559
really force. It's something that happens naturally. And part of

705
03:00:29.959 --> 03:00:40.159
the process of this recording and others is simply two

706
03:00:41.760 --> 03:00:52.239
allow you to take advantage of this space this time.

707
03:00:55.040 --> 03:01:10.399
It's just to just be here, to be in tune

708
03:01:11.000 --> 03:01:23.120
with how you feel, yet with the intention of wanting

709
03:01:23.399 --> 03:01:35.520
to relax deeply and maybe even to fall asleep, depending

710
03:01:35.719 --> 03:01:42.040
on what it is that you wish for yourself in

711
03:01:42.079 --> 03:01:58.319
this moment. As we know, relaxing is the majority of

712
03:01:58.360 --> 03:02:02.959
the process of falling asleep. The actual falling asleep part

713
03:02:03.200 --> 03:02:11.479
is the tiny bit at the end. The deeper, relaxed

714
03:02:11.760 --> 03:02:33.920
you become the easier you find yourself drifting. You can also,

715
03:02:34.040 --> 03:02:44.159
if you choose stay focused on my voice and really

716
03:02:44.600 --> 03:03:13.920
enjoy the process of gradually relaxing each muscle in your

717
03:03:13.959 --> 03:03:48.559
body effortlessly and just observing the sensation of letting go completely.

718
03:03:54.520 --> 03:04:01.600
This time, I'm going to count from six down to one,

719
03:04:03.440 --> 03:04:12.600
and you can notice your mind calming down more with

720
03:04:13.000 --> 03:04:26.799
each number that you hear me say, naturally, feeling calm

721
03:04:27.159 --> 03:07:14.280
and slow and peaceful sex five, four, three.

722
03:06:29.600 --> 03:06:43.520
Two.

723
03:07:05.079 --> 03:07:36.120
One, being aware of how your mind has slowed right down,

724
03:07:39.319 --> 03:08:02.719
sinking deeply into relaxation. And as you focus on your mind,

725
03:08:03.000 --> 03:08:15.520
you may notice that there are some thoughts still there,

726
03:08:15.520 --> 03:08:25.120
maybe some stubborn thoughts that for some reason perhaps need

727
03:08:25.159 --> 03:08:40.399
your attention. That's what you can do is send love

728
03:08:40.600 --> 03:08:54.239
to those thoughts. Sprinkle those thoughts with love like all

729
03:08:54.399 --> 03:09:00.000
petals from a flower. Just sprinkle it over them, petals

730
03:09:00.120 --> 03:09:07.319
filled with love towards those thoughts, to let those thoughts

731
03:09:07.520 --> 03:09:14.360
know that you're not abandoned in them. You just need them.

732
03:09:15.559 --> 03:09:26.680
You require them to just calm down, slow down, quiet

733
03:09:27.000 --> 03:09:42.399
down for now. So as you focus on those remaining

734
03:09:42.559 --> 03:09:47.840
thoughts as we count down, this time from seven down

735
03:09:47.879 --> 03:09:57.000
to one. With each number, just imagine sprinkling those flower

736
03:09:57.120 --> 03:10:16.200
petals of love, kindness, gratitude over those thoughts, which will

737
03:10:16.200 --> 03:10:26.200
allow them to just melt away and relax deeply. With

738
03:10:26.360 --> 03:10:40.600
every number, those thoughts will become more and more relaxed,

739
03:10:46.159 --> 03:13:10.319
starting with number seven, six, five, four, three, two one. Yeah,

740
03:13:17.280 --> 03:13:34.360
And as you now notice how relaxed you're feeling in

741
03:13:34.399 --> 03:13:55.959
your body, we're going to focus on your hands, because

742
03:13:56.040 --> 03:14:02.319
the more relaxed your hands are, the more relaxed your

743
03:14:02.360 --> 03:14:23.159
body and mind are. And there's you focus on your

744
03:14:23.319 --> 03:14:33.559
hands and your fingers. There's nothing needed to be done.

745
03:14:34.479 --> 03:14:39.600
There's no clenching of fists or tents in the fingers

746
03:14:39.680 --> 03:14:53.399
or anything like that. It's just noticing and focusing on

747
03:14:53.479 --> 03:15:21.760
your hands, noticing how they feel. Because the more relaxed

748
03:15:22.079 --> 03:15:31.959
your hands fel, the calmer your mind feels, and the

749
03:15:32.120 --> 03:15:40.239
more comfort you feel throughout your body.

750
03:15:46.159 --> 03:16:17.040
You may have already noticed you mind is starting.

751
03:16:19.399 --> 03:16:47.440
To drift fain just on your hands and fingers, allowing

752
03:16:48.040 --> 03:17:00.680
them to experience a real deepening of that real vexation

753
03:17:02.399 --> 03:17:20.319
in your hands and fingers more and more relaxed with

754
03:17:20.479 --> 03:17:39.200
each number from eight down to one, you can almost

755
03:17:40.959 --> 03:17:50.719
feel that healing and relaxing energy spreading into your hands

756
03:17:51.639 --> 03:18:12.879
and fingers, becoming year more relaxing with each number you hear,

757
03:18:16.879 --> 03:18:37.680
going down, eight, down to one, drifting, drifting again, starting

758
03:18:38.000 --> 03:22:37.760
with number eight, seven, six, five, four, three, two, just

759
03:22:38.000 --> 03:22:47.159
being here now, nothing to think about, nothing to do,

760
03:22:48.600 --> 03:23:02.680
nothing to say, and everything just feels calm. And this

761
03:23:02.840 --> 03:23:10.559
is your natural state of being. This is how you

762
03:23:10.719 --> 03:23:17.600
just normally feel when you take away all that other

763
03:23:18.040 --> 03:23:25.120
stuff that we add, you know, things like stress and

764
03:23:25.159 --> 03:23:41.399
worrying and overthinking and anxiety, tension, just generally thinking about stuff.

765
03:23:43.559 --> 03:23:47.559
You take that away, which is what we do. What

766
03:23:47.600 --> 03:24:01.760
we do now you're left with a real sense of peacefulness,

767
03:24:05.200 --> 03:24:13.639
which comes to you very quickly because ultimately it's just

768
03:24:14.799 --> 03:24:27.200
a feeling, a feeling of comfort. It's almost as if

769
03:24:27.200 --> 03:24:31.639
you've gone inside yourself and you've found a special place

770
03:24:32.959 --> 03:24:45.479
where everything is peaceful, a place where you can feel

771
03:24:46.600 --> 03:24:56.040
relaxed and your natural sense of comfort, a place where

772
03:24:56.079 --> 03:25:05.639
you can be you, where you can accept yourself for

773
03:25:05.760 --> 03:25:10.840
who you are, a place where you're not trying to

774
03:25:13.040 --> 03:25:23.319
please anybody else ever, a place where you can actually

775
03:25:26.639 --> 03:25:31.600
not just love yourself, but in some ways more importantly,

776
03:25:32.159 --> 03:25:49.280
you can like yourself, appreciate who you are. That sense

777
03:25:49.360 --> 03:26:03.040
of gratitude is in the air all around you. That's

778
03:26:03.120 --> 03:26:11.600
also a place where you can actually feel the healing

779
03:26:12.040 --> 03:26:29.719
energy soaking into your body. Healing energy soaking into your body,

780
03:26:31.840 --> 03:26:40.799
and that healing energy spreads through your veins, traveling to

781
03:26:41.159 --> 03:26:53.200
each and every single part of your body, and you

782
03:26:53.319 --> 03:27:00.399
start to realize that actually that healing energy, it's not

783
03:27:00.600 --> 03:27:08.079
just entered into your brain, it's become part of your brain,

784
03:27:12.959 --> 03:27:21.959
and that spinal fluid is now mixed with healing energy,

785
03:27:24.879 --> 03:27:31.159
not just allowing you to feel so much more relaxed

786
03:27:33.200 --> 03:27:45.239
and healthy in this moment, but also you start to

787
03:27:45.360 --> 03:27:54.760
realize that actually, what's happening now with that healing, relaxing

788
03:27:55.840 --> 03:28:08.040
energy spreading through your body, it's actually changing your life.

789
03:28:08.879 --> 03:28:14.159
It's actually changing the way you're going to feel not

790
03:28:14.280 --> 03:28:21.680
just now, but tomorrow and the next day. As your

791
03:28:21.799 --> 03:28:29.920
health improves, not just your physical health but your mental health.

792
03:28:33.799 --> 03:28:39.120
Things that used to bother you in the past, for

793
03:28:39.159 --> 03:28:45.200
some reason, no longer have the effect that they used

794
03:28:45.239 --> 03:28:59.520
to because something has changed deep within you. Maybe things

795
03:29:00.239 --> 03:29:10.000
used to cause you to feel anger no longer have

796
03:29:10.879 --> 03:29:19.719
that power to control you. The way they seem to

797
03:29:19.799 --> 03:29:28.680
be able to before, as you realize that you're the

798
03:29:28.799 --> 03:29:42.159
one who decides what affects you, You're the one who

799
03:29:42.200 --> 03:29:56.000
decides to feel relaxed and calm when you choose to

800
03:29:56.280 --> 03:30:10.479
enjoy noticing the these natural developments of healing continuing to

801
03:30:10.600 --> 03:30:25.040
grow and improve your life day by day, including of course,

802
03:30:25.120 --> 03:30:42.600
your ability to relax so much easier and sleeping. It's

803
03:30:42.639 --> 03:30:53.040
the most natural thing in the world to you, because

804
03:30:53.239 --> 03:30:59.959
falling asleep is something that you've done so many time

805
03:31:00.040 --> 03:31:07.799
times in your life, and you know that you were born,

806
03:31:09.280 --> 03:31:15.959
as we all were, with the ability to fall asleep naturally.

807
03:31:20.159 --> 03:31:30.879
We were born with that ability to just drift off

808
03:31:31.600 --> 03:31:44.760
into a deep, healing sleep. Even when we're kids, sometimes

809
03:31:44.799 --> 03:31:49.239
we'll fall asleep when we don't even want to try

810
03:31:49.360 --> 03:31:53.600
to take us stay awake. Maybe it's a birthday in

811
03:31:53.639 --> 03:31:57.799
the morning, or it's Christmas or holiday or something we

812
03:31:57.959 --> 03:32:00.360
look forward to. We don't want to go to sleep.

813
03:32:02.600 --> 03:32:07.639
But the more we want to stay awake, the more

814
03:32:07.840 --> 03:32:16.159
we just start to drift. And the more you fight drifting,

815
03:32:16.840 --> 03:32:19.680
the more you try to stop yourself and drift in asleep,

816
03:32:21.799 --> 03:32:32.879
the deeper and stronger that drifting becomes because we're born

817
03:32:33.879 --> 03:32:39.719
not just with the need to relax deeply and to

818
03:32:39.879 --> 03:32:49.760
naturally fall asleep, but it's our birthright, it's part of

819
03:32:49.840 --> 03:33:00.520
our DNA. And sometimes as we get older in life,

820
03:33:01.840 --> 03:33:15.399
perhaps at times we have forgotten that relaxing completely. It's

821
03:33:15.520 --> 03:33:28.639
not only a wonderfully pleasant experience, it's also really easy.

822
03:33:39.959 --> 03:33:47.479
It's very, very easy to let go, because that's all

823
03:33:47.520 --> 03:34:02.000
it is. It's just deciding to let go. And when

824
03:34:02.040 --> 03:34:09.840
you press the play button on my recordings, you have

825
03:34:10.040 --> 03:34:20.680
given permission for my voice to relax you. When you

826
03:34:20.760 --> 03:34:25.959
press that play button, you have given me permission for

827
03:34:26.120 --> 03:34:40.319
my words to affect you in a positive, only a

828
03:34:40.360 --> 03:35:01.719
positive way, opening up your mind too useful and healing

829
03:35:03.239 --> 03:35:19.399
suggestions that can have such an amazing effect on how

830
03:35:19.440 --> 03:35:31.559
you feel right now, as well as those changes that

831
03:35:31.840 --> 03:35:41.879
continue long after the recording ends, those changes within you

832
03:35:44.719 --> 03:35:59.159
that continue to flourish and grow, transforming your life in positive,

833
03:36:00.959 --> 03:36:10.639
beautiful way, allowing you to move forward in your life

834
03:36:12.079 --> 03:36:26.879
in the direction that you choose for yourself. And this feeling,

835
03:36:29.600 --> 03:36:37.760
this feeling that you can experience of safety, comfort, calmness,

836
03:36:45.520 --> 03:36:59.280
just feels so nice. It's such a healthy place to

837
03:36:59.399 --> 03:37:20.159
be and that positivity grows within you. Each and every

838
03:37:20.879 --> 03:37:33.159
day moving forward, you're going to find that you're more

839
03:37:33.319 --> 03:37:48.479
relaxed physically and in your mind is more relaxed. And

840
03:37:48.520 --> 03:37:53.879
it's not that you're thinking slower. It's just that your

841
03:37:53.959 --> 03:38:06.000
mind will be less clogged up with unnecessary negativity because

842
03:38:06.079 --> 03:38:15.920
from now on, your mind rejects negativity. From now on,

843
03:38:16.440 --> 03:38:27.280
you're going to start noticing when negativity arises, and you

844
03:38:27.360 --> 03:38:41.159
can just say stop, stop, and that negativity will turn

845
03:38:41.280 --> 03:39:01.680
around and leave you alone. Stop and that negativity would disappear.

846
03:39:09.760 --> 03:39:16.319
And as you notice that you feel way more relaxed

847
03:39:17.680 --> 03:39:33.079
than you probably expected, you can now congratulate yourself because

848
03:39:33.239 --> 03:39:39.639
you're the person that has done this. You are the

849
03:39:39.760 --> 03:39:44.879
one that has opened your mind up to the simple

850
03:39:45.040 --> 03:39:52.959
facts that you can feel more relaxed in your body

851
03:39:53.639 --> 03:40:02.959
and in your mind. You've opened your mind up to

852
03:40:05.280 --> 03:40:11.879
the birthright of being able to just fall asleep easily

853
03:40:12.879 --> 03:40:26.959
when you choose. And that's a nice feeling. Don't you

854
03:40:27.000 --> 03:40:38.600
think it feels nice? Doesn't it? To feel calm? All

855
03:40:38.639 --> 03:40:43.280
that healing energy is spreading through your body and your

856
03:40:43.360 --> 03:40:51.639
mind to spend time.

857
03:40:51.399 --> 03:40:51.600
In a.

858
03:40:53.680 --> 03:41:10.159
Special place where negativity can no longer enter. Negativity is banned,

859
03:41:11.200 --> 03:41:18.719
it's barred, it's not allowed entry. Doesn't it doesn't. This

860
03:41:19.200 --> 03:41:27.639
doesn't deserve to be here, doesn't belong here. Negativity has

861
03:41:27.680 --> 03:41:43.239
no place in your life, which makes room for more comfort,

862
03:41:45.159 --> 03:42:15.159
more heathing, more relaxation, more peace. It feels nice, doesn't it?

863
03:42:15.559 --> 03:42:38.639
Just the let go with everything. I'm going to count

864
03:42:38.719 --> 03:42:46.920
down now from twenty down to one. You can continue

865
03:42:47.159 --> 03:42:57.479
to relax. If you choose, you can drift to sleep

866
03:43:01.079 --> 03:43:11.159
with every number you hear me say, you can fill

867
03:43:12.040 --> 03:43:18.239
twice as relaxed, or if you choose, you can fell

868
03:43:19.159 --> 03:45:42.159
twice a sleepy now twenty nineteen, eighteen, seven teen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

869
03:45:48.559 --> 03:45:48.920
Four.

870
03:46:22.239 --> 03:46:32.079
This is your time to just take a break, your

871
03:46:32.200 --> 03:46:48.360
time to relax, to allow your mind to slow down,

872
03:46:51.600 --> 03:47:05.719
to give yourself permission to take a break from everything.

873
03:47:10.399 --> 03:47:14.920
And you're the only person that can make that decision.

874
03:47:17.760 --> 03:47:20.520
You're the only person that can actually tell your mind

875
03:47:25.280 --> 03:47:49.639
to just relax, to just take some time off so

876
03:47:49.680 --> 03:47:54.600
that you can focus on your body, getting in touch

877
03:47:54.840 --> 03:48:09.600
with how you feel physically, and in the process of

878
03:48:12.319 --> 03:48:17.120
this body scan, where you focus on different parts of

879
03:48:17.159 --> 03:48:27.959
your body, those parts that you focus on and observe.

880
03:48:30.920 --> 03:48:39.280
Even though you're not purposely requesting for those parts of

881
03:48:39.319 --> 03:48:46.879
your body to relax, it's kind of expected. You expect

882
03:48:48.200 --> 03:48:55.920
when you listen to my voice to feel more relaxed naturally,

883
03:49:01.399 --> 03:49:09.879
because when you're listening to me, your attention is focused

884
03:49:11.559 --> 03:49:22.799
on my words, and as my words guide you to

885
03:49:22.920 --> 03:49:35.319
focus on those parts of your body, your focus increases,

886
03:49:42.399 --> 03:49:59.120
which actually calms your mind. And when your mind calms down,

887
03:50:03.639 --> 03:50:25.719
your body relaxes. And when your body calms down, your

888
03:50:25.840 --> 03:50:42.760
mind relaxes. And even though we've not really started the

889
03:50:42.879 --> 03:50:55.600
focus on your body, you can already feel that healing

890
03:50:55.799 --> 03:51:10.280
energy spreading through your body, pushing out stress and tension,

891
03:51:14.399 --> 03:51:21.719
healing all the parts of your body, including your skin,

892
03:51:22.879 --> 03:51:29.799
your bones, your blood, all of your organs inside your body,

893
03:51:31.200 --> 03:51:37.959
all of the muscles, all of the fat, all of everything,

894
03:51:39.799 --> 03:51:51.319
every hair on your body is filled with that healing energy.

895
03:51:54.000 --> 03:52:05.200
And when your brain feel us with that healing energy,

896
03:52:09.719 --> 03:52:34.280
the feeling of comfort and relaxation increases deeply increases in

897
03:52:34.319 --> 03:52:48.280
a way that your mind starts to feel perhaps bit

898
03:52:48.760 --> 03:53:05.200
drowsy because it's not needed, and it may start to drift.

899
03:53:14.000 --> 03:53:20.879
If that's what's needed. So if you're listening to this

900
03:53:22.760 --> 03:53:27.040
and what you need is deep relaxation, that's what you'll get.

901
03:53:29.159 --> 03:53:36.120
If what you need is to fall asleep naturally and

902
03:53:36.280 --> 03:53:44.879
easily as your mind drifts, that's also what will happen.

903
03:53:50.559 --> 03:53:58.319
Because by pressing that play button on the podcast and

904
03:53:58.559 --> 03:54:04.920
listening to me, you give permission for your body and

905
03:54:05.000 --> 03:54:17.079
your mind. In fact, you give the command to your

906
03:54:17.120 --> 03:54:28.440
body and your mind to relax deeply and to drift

907
03:54:28.559 --> 03:54:37.479
off to sleep if that's what you want or need.

908
03:54:45.159 --> 03:54:50.840
And as I focus on the different parts of your body,

909
03:54:55.760 --> 03:55:04.639
you may start to just drift, and then you come

910
03:55:04.680 --> 03:55:09.959
back again and you hear me talking, and I'm focusing

911
03:55:10.120 --> 03:55:19.760
on a different part of your body, and you may

912
03:55:20.600 --> 03:55:29.559
find yourself drifting, but you don't realize you're drifting until

913
03:55:29.600 --> 03:55:36.920
you stop drifting and you're alert again to my voice

914
03:55:37.559 --> 03:55:43.479
focusing on a different part of your body starts to

915
03:55:43.600 --> 03:55:54.520
relax even deeper, because that drifting is basically you already

916
03:55:56.760 --> 03:56:06.680
in the sleep zone. And the more you drift, the

917
03:56:06.799 --> 03:56:16.520
longer you drift, and the longer you drift, eventually that

918
03:56:16.760 --> 03:56:26.959
drifting continues into sleep, and that's the last you remember

919
03:56:29.000 --> 03:56:37.239
until you wake up in your own time when you

920
03:56:37.479 --> 03:56:45.920
experience the right amount of sleep for you, because when

921
03:56:45.920 --> 03:56:55.360
you do and if you do fall asleep, it's extremely pleasant,

922
03:56:58.040 --> 03:57:19.399
so relaxing, so deep healing sleep. It feels so nice

923
03:57:21.559 --> 03:57:30.639
to relax into your own body and mind as you

924
03:57:31.719 --> 03:57:39.479
feel that healing energy is spreading through it, relaxing us

925
03:57:39.680 --> 03:58:01.239
so deeply, relaxing, use so so deeply. As we start

926
03:58:01.399 --> 03:58:17.440
to focus on your eyes, moving down to your jaw,

927
03:58:25.360 --> 03:59:07.799
down to your neck, your shoulders, arms, hands, fingers, your chest,

928
03:59:13.840 --> 03:59:48.200
your stomach, your back, your spine, your hips, your legs,

929
03:59:55.760 --> 04:00:31.520
your feet, your toes, and feeling iseeing, spreading and growing

930
04:00:33.120 --> 04:00:45.520
inside your body, feeling you up. Now let's focus again

931
04:00:47.760 --> 04:00:56.399
on parts of your body, focusing this time on your forehead.

932
04:01:02.319 --> 04:01:11.639
Now on your mouth, your lips, your tongue, the whole

933
04:01:11.680 --> 04:01:33.479
of your mouth. Focus in on your fingers. Maybe you

934
04:01:33.600 --> 04:01:39.159
could move your fingers a little bit. You can focus

935
04:01:39.239 --> 04:01:53.879
on each one individually, both hands, and even though you

936
04:01:54.000 --> 04:01:59.440
focus on both of your hands now they almost seem

937
04:01:59.520 --> 04:02:07.760
to just melt into one. Where is your right hand

938
04:02:07.920 --> 04:02:17.879
start and your left hand end, almost as if just

939
04:02:18.079 --> 04:02:34.719
mixed together. Now focusing on your knees, just noticing how

940
04:02:34.760 --> 04:02:58.879
your knees feel now focusing on your elbows. Focusing on

941
04:02:59.000 --> 04:03:13.000
both of your elbows is just observing the feeling of

942
04:03:13.239 --> 04:03:44.920
your elbows. Now focusing observing the back of your neck,

943
04:03:54.879 --> 04:04:32.520
feeding that energy in the back of your back, obsurving

944
04:04:34.840 --> 04:05:50.719
your ankles, being aware of physical sensations in your ankles,

945
04:05:54.239 --> 04:06:05.879
let you see no your toes on both of your feet,

946
04:06:12.879 --> 04:06:58.399
being aware how you toes feel right now, ninety then

947
04:07:08.600 --> 04:07:49.520
how your entire body feels. Noticing your mind feels now,

948
04:07:57.680 --> 04:08:40.360
letting go, letting go, letting go everything, letting go, letting go,

949
04:08:48.000 --> 04:09:14.079
letting go everything you see. I'm going to start now,

950
04:09:15.559 --> 04:09:17.440
and I would like you just, first of all, just

951
04:09:17.479 --> 04:09:25.600
to see yourself lying down on the message table, lying

952
04:09:25.639 --> 04:09:30.799
on your front. Your head is supported, your arms are supported,

953
04:09:35.280 --> 04:09:41.600
and you feel comfortable and breathing. It's really easy, and

954
04:09:41.680 --> 04:09:48.600
you feel you feel confident in how you look as well.

955
04:09:48.639 --> 04:09:53.319
So there's none of that issue of body problems or shyness,

956
04:09:54.200 --> 04:10:02.360
because I'm a professional and this is a therapy session,

957
04:10:03.120 --> 04:10:11.200
so none of that stuff matters whatsoever. This is about you.

958
04:10:13.920 --> 04:10:20.200
This is about how you feel and how you can

959
04:10:21.159 --> 04:10:26.959
enjoy that sense of comfort and relaxation that comes from

960
04:10:28.159 --> 04:10:33.920
letting go and allowing my hands and my fingers to

961
04:10:33.959 --> 04:10:45.399
relax you by a message your body. So I want

962
04:10:45.440 --> 04:10:50.399
to start off just by placing my hands on the

963
04:10:50.440 --> 04:10:55.399
back of your head, just gently, just you can feel

964
04:10:55.479 --> 04:11:04.000
what my hands feel like really on you. So you

965
04:11:04.040 --> 04:11:06.319
can maybe feel the warmth of my hands on the

966
04:11:06.319 --> 04:11:11.719
back of your head. And with my hands to the

967
04:11:11.799 --> 04:11:15.959
side of your head, not pressing, but just holding there

968
04:11:16.120 --> 04:11:22.000
very gently, maybe over your ears, and a little bit

969
04:11:22.040 --> 04:11:26.760
on your face, just so you can feel my hands

970
04:11:28.680 --> 04:11:41.719
so you can become accustomed to them. And now put

971
04:11:41.799 --> 04:11:44.239
my hands on the back of your head again and

972
04:11:44.399 --> 04:11:51.399
gently let them slide down onto the back of your neck.

973
04:11:59.000 --> 04:12:08.840
You can feel my hand hands gently stroking the back

974
04:12:08.879 --> 04:12:15.319
of your neck to start with, just so you can

975
04:12:15.360 --> 04:12:19.680
get used to the the feeling of my hands on

976
04:12:19.719 --> 04:12:28.639
your skin, get accustomed to realize that you're safe and

977
04:12:28.719 --> 04:12:37.440
it's all good, it's all fine. And I'm going to

978
04:12:37.520 --> 04:12:41.799
start gently messaging the muscles in the back of your

979
04:12:41.840 --> 04:12:58.120
neck with both hands. Now, this is a very trusting

980
04:13:00.360 --> 04:13:05.920
situation really because our necks are so fragile and to

981
04:13:06.000 --> 04:13:10.200
have someone have their hands around your neck in that

982
04:13:10.280 --> 04:13:15.600
way can sometimes be problematic for people which is why

983
04:13:15.680 --> 04:13:20.399
massages are quite good, because it allows you to relax

984
04:13:21.760 --> 04:13:34.959
and to get in touch with trust, to feel peaceful

985
04:13:35.440 --> 04:13:46.760
and calm. And there's a massage the sides of your

986
04:13:46.840 --> 04:13:56.360
neck gently moving from the bottom of your neck. It

987
04:13:56.360 --> 04:13:59.200
would be sort of near where your shoulders start, I guess,

988
04:14:00.079 --> 04:14:06.479
all the way up to your jaw, your ears, kind

989
04:14:06.520 --> 04:14:12.239
of area that side of your neck. Of course, it's

990
04:14:12.280 --> 04:14:27.600
a lot longer than the front of your neck. And

991
04:14:27.639 --> 04:14:34.719
then message in the back of your neck, especially that

992
04:14:34.920 --> 04:14:44.360
area where perhaps we hold tension, and as that area's message,

993
04:14:44.719 --> 04:14:48.840
you can actually feel a sense of release in the

994
04:14:48.879 --> 04:14:56.799
back of your neck and maybe you can breathe it

995
04:14:56.840 --> 04:15:02.920
out as well. Notice how it feels. Notice how you feel.

996
04:15:12.600 --> 04:15:16.200
And then moving down to that area between your neck

997
04:15:16.280 --> 04:15:26.079
and your shoulders, that muscle area, starting to message that

998
04:15:26.239 --> 04:15:30.520
area on both sides. I mean, this would be the

999
04:15:30.639 --> 04:15:33.479
area that a lot of people would message if they

1000
04:15:33.479 --> 04:15:38.319
were going to give you like a shoulder message. Even

1001
04:15:38.399 --> 04:15:42.360
that's not technically the shoulders, but it's all the muscles

1002
04:15:42.360 --> 04:15:44.360
that lead to the shoulders.

1003
04:15:45.440 --> 04:15:46.360
From the neck.

1004
04:15:48.200 --> 04:15:53.799
And again that can hold tension and stress. And when

1005
04:15:53.840 --> 04:16:01.799
massaged sometimes a nice deep message is useful and you

1006
04:16:02.000 --> 04:16:19.239
decide how deep that message is, and just allow my

1007
04:16:19.399 --> 04:16:25.079
knuckles just to dig in to get to those muscles

1008
04:16:25.159 --> 04:16:35.520
and to really relaxed all the time being firm yet

1009
04:16:35.879 --> 04:16:55.239
gentle with you and just stroking down that area to

1010
04:16:55.360 --> 04:17:01.360
your actual shoulders, moving to the muscles of your shoulders,

1011
04:17:07.319 --> 04:17:12.159
and maybe initially just pulling up the shoulders a little

1012
04:17:12.159 --> 04:17:15.600
bit of the table just to give you a little

1013
04:17:15.639 --> 04:17:26.079
bit of a stretch, but very gently. And you've got

1014
04:17:26.079 --> 04:17:29.719
the muscles at the front of your shoulders, the sides

1015
04:17:29.920 --> 04:17:40.559
and the back. Again, this is a part that can

1016
04:17:40.639 --> 04:17:45.840
really take quite a bit of pressure, quite a bit

1017
04:17:45.879 --> 04:17:56.239
of needing. If if you wish to really release the

1018
04:17:56.280 --> 04:18:04.600
tension to really get into the muscles, and you can

1019
04:18:04.680 --> 04:18:10.360
let your fingers in there. You can feel really nice

1020
04:18:10.840 --> 04:18:18.399
sometimes just being stroked gently or being massaged quite strongly.

1021
04:18:22.079 --> 04:18:31.520
It can all be beneficial to the realaxation of the

1022
04:18:31.600 --> 04:18:45.200
muscles in your shoulders. Now to move down your arms,

1023
04:18:51.639 --> 04:18:55.239
we do one arm at a time, starting with your

1024
04:18:55.319 --> 04:19:05.600
right arm. Well I do is I just lift your

1025
04:19:05.680 --> 04:19:08.520
arm up, just hold it to the side of you

1026
04:19:11.719 --> 04:19:18.200
by words, still be attached, and I just message the

1027
04:19:18.239 --> 04:19:31.120
tops of your arms all the way down to your

1028
04:19:31.239 --> 04:19:58.680
forearms into your wrists, gently messaging that parts, the softer part,

1029
04:19:58.760 --> 04:20:05.280
which is the under part of the arm, which leads

1030
04:20:05.360 --> 04:20:10.280
to the crease in your elbow. The inside it's much

1031
04:20:10.719 --> 04:20:27.680
more sensitive skin. Sometimes just having that stroked can feel

1032
04:20:27.760 --> 04:20:44.440
really nice, pleasurable and relaxing. Now moving down to your

1033
04:20:44.520 --> 04:20:57.479
right hand, just holding your hand in both of my hands,

1034
04:21:03.200 --> 04:21:08.840
just pressing gently on the back of your hand and

1035
04:21:09.120 --> 04:21:18.120
stretching your fingers ever so lightly at the same time,

1036
04:21:20.200 --> 04:21:33.280
pressing down and massaging each finger, and then starting to

1037
04:21:33.479 --> 04:21:44.799
massage the palms of the hand. Just turning the hand gently,

1038
04:21:46.559 --> 04:21:56.399
stretching it gently, and actually having your hand held can

1039
04:21:56.520 --> 04:22:03.120
really be an emotional experience veience sometimes even if it

1040
04:22:03.280 --> 04:22:08.000
is a stranger, so when you don't know very well,

1041
04:22:08.920 --> 04:22:15.479
like a massage person or a therapist, maybe because it's

1042
04:22:15.520 --> 04:22:33.399
intimate and you can feel nice, you can feel safe.

1043
04:22:36.239 --> 04:22:39.200
And as I put that right arm back down where

1044
04:22:39.200 --> 04:22:50.760
it was, we did the same with your left arm,

1045
04:22:50.799 --> 04:23:01.239
exactly the same, massage in the muscles your arm all

1046
04:23:01.280 --> 04:23:09.360
the way down, do your rest stroking the inside of

1047
04:23:09.440 --> 04:23:20.200
your arm, just being gentle or as firm as you require,

1048
04:23:28.799 --> 04:23:42.120
and then massaging your left hand, stretching the fingers gently

1049
04:23:44.639 --> 04:24:00.520
massaging the palm of your left hand, and you can

1050
04:24:00.719 --> 04:24:29.000
feel so so relaxing, so comforting, and I just rest

1051
04:24:29.120 --> 04:24:41.559
your left down, back down. Start to message your back,

1052
04:24:43.280 --> 04:24:51.319
the biggest part of your body, starting at the top,

1053
04:24:54.520 --> 04:24:58.479
starting again where we already have been, the area at

1054
04:24:58.520 --> 04:25:05.399
the top in between you shoulders, near your neck. Going back,

1055
04:25:06.040 --> 04:25:11.559
the massage in that area again, but this time moving downwards,

1056
04:25:17.920 --> 04:25:23.680
taking a downward stroke to the middle of your back,

1057
04:25:26.120 --> 04:25:32.239
working from the outside inwards. It's a massage in the

1058
04:25:33.879 --> 04:25:43.000
your back, but the the outsides of your back, the

1059
04:25:43.040 --> 04:25:58.719
parts where your arms would maybe rest against, almost the

1060
04:25:58.760 --> 04:26:11.120
part that connects your front to your back, and just

1061
04:26:11.319 --> 04:26:19.799
messaging down firmly but gently, as firm as you want,

1062
04:26:23.200 --> 04:26:27.319
moving down, and then moving across a little bit, and

1063
04:26:27.360 --> 04:26:33.120
moving all the way down again, being very gentle yet

1064
04:26:33.360 --> 04:26:44.120
firm as you choose. Eventually we get to the spine.

1065
04:26:45.479 --> 04:26:49.239
We can massage the muscles and either side of your

1066
04:26:49.280 --> 04:26:53.239
spine from the top of your neck all the way

1067
04:26:53.319 --> 04:27:04.479
down to your lower back. We can do that a

1068
04:27:04.520 --> 04:27:15.840
few times. Sometimes people use the knuckle or the two

1069
04:27:15.959 --> 04:27:21.799
fingers and just go your side of the spine, almost

1070
04:27:22.200 --> 04:27:25.280
just push down, go all the way down to the

1071
04:27:25.280 --> 04:27:33.920
bottom of the spine, each time releasing tension and opening

1072
04:27:34.000 --> 04:27:43.159
up the body, stretching your body so that you feel

1073
04:27:43.799 --> 04:28:01.280
more relaxed but at the same time rejuvenated. And now

1074
04:28:01.319 --> 04:28:08.000
I'm going to move to one side, to your right side,

1075
04:28:10.000 --> 04:28:14.879
and from the bottom of your ribs to your pelvis,

1076
04:28:15.600 --> 04:28:21.879
I'm going to massage that area of your back. I'll

1077
04:28:21.959 --> 04:28:25.000
stretch over the other side and i will pull the

1078
04:28:25.120 --> 04:28:31.959
muscles gently and massage and push from one end that

1079
04:28:32.159 --> 04:28:36.440
side or right to my side. It's in the middle

1080
04:28:36.520 --> 04:28:42.239
of fact to where your spine is. Massaging that side

1081
04:28:42.280 --> 04:28:46.680
of your spine the opposite side to where I'm standing.

1082
04:28:49.000 --> 04:28:55.040
It's almost like kneading bread. There's that big area which

1083
04:28:55.120 --> 04:29:06.920
is firm yet lots there to message. Potentially one of

1084
04:29:06.920 --> 04:29:13.600
the most important places to actually have a message, because

1085
04:29:13.639 --> 04:29:19.559
you really feel it. You really feel the release and

1086
04:29:19.600 --> 04:29:27.840
the pleasure of having your lower back massaged. It releases

1087
04:29:28.159 --> 04:29:36.559
so much from your body that's not useful, starting a

1088
04:29:36.600 --> 04:29:42.760
healing process which will continue long after this recording is over.

1089
04:29:52.040 --> 04:29:54.879
The message in this part of your body not only

1090
04:29:55.000 --> 04:29:59.920
feels really good for you, it's actually fun to do

1091
04:30:01.239 --> 04:30:06.920
because it is, as I said, like kneading bread it's

1092
04:30:06.959 --> 04:30:10.920
a part that you can really get hold of and

1093
04:30:11.000 --> 04:30:24.479
really message deeply, if that's your choice. And then I'm

1094
04:30:24.520 --> 04:30:26.360
going to move over to the other side of your

1095
04:30:26.360 --> 04:30:35.600
body and do the same with the opposite heart of

1096
04:30:35.760 --> 04:30:42.959
your lawer back, kneading and messaging from your sides all

1097
04:30:43.000 --> 04:30:49.840
the way to the middle of your back where your

1098
04:30:49.879 --> 04:31:03.479
spine is pressing and kneading firm and gentle at the

1099
04:31:03.520 --> 04:31:18.719
same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1100
04:31:18.959 --> 04:31:30.639
relaxation or mixed together. Plus there's that feeling from your

1101
04:31:30.680 --> 04:31:35.879
stomach as it's being stretched. Even though you're in your

1102
04:31:35.920 --> 04:31:40.200
stomach now, you can feel it being stretched because that

1103
04:31:40.360 --> 04:31:51.719
whole area is connected to your stomach. Now we're going

1104
04:31:51.799 --> 04:31:56.760
to move or move further up to your top of

1105
04:31:56.799 --> 04:32:01.360
your body, and I we did the same this time,

1106
04:32:02.559 --> 04:32:09.399
starting with your upper back. Put my hands forward over

1107
04:32:10.639 --> 04:32:16.879
and mass massage in that area up to your spine,

1108
04:32:18.040 --> 04:32:22.159
from the side of your body up to your spine.

1109
04:32:22.440 --> 04:32:28.639
So some of that massage area, the muscle tissue or

1110
04:32:28.639 --> 04:32:32.680
whatever fatty tissue even will be possibly from your chest

1111
04:32:34.520 --> 04:32:41.920
because or connected chest and the back connect together. I'm

1112
04:32:41.959 --> 04:32:45.159
going to be massaging and just pulling some of that

1113
04:32:45.399 --> 04:32:56.120
skin from your side up and massaging that area of

1114
04:32:56.239 --> 04:33:04.720
your upper back all the way to your spine. And

1115
04:33:04.799 --> 04:33:07.520
then I'll move down a bit and I continue with

1116
04:33:07.639 --> 04:33:10.520
the middle of your back, doing exactly the same thing

1117
04:33:14.400 --> 04:33:28.240
as gentle, as deep as you choose. Now, I'll move

1118
04:33:28.680 --> 04:33:32.880
the other side again and do the exact same thing

1119
04:33:33.599 --> 04:33:36.720
with the top of your back on the other side,

1120
04:33:37.759 --> 04:33:54.360
from pretty much underneath your arm area really to your spine,

1121
04:33:56.959 --> 04:34:03.560
and then continue in that all the way down, including

1122
04:34:03.680 --> 04:34:20.840
your lower your middle of your back. I'm gonna go

1123
04:34:21.119 --> 04:34:27.400
to your thighs, the backs of your thighs, and the

1124
04:34:27.560 --> 04:34:37.479
sides of your thighs, starting with your right leg. Massage

1125
04:34:37.599 --> 04:34:47.159
in the back and the sides of your thighs gently

1126
04:34:47.439 --> 04:34:53.319
and firmly. There's a lot of muscles there. It's an

1127
04:34:53.360 --> 04:34:57.119
area that can be very tense at times and maybe

1128
04:34:57.639 --> 04:35:00.119
needs a little bit more pressure than the rest to

1129
04:35:00.159 --> 04:35:08.799
the body that's up to you. You can gently stroke

1130
04:35:08.880 --> 04:35:15.799
the back of your legs where you know, opposite your

1131
04:35:15.880 --> 04:35:23.759
knee joint or underneath your knee joint, very sensitive, gentle area,

1132
04:35:30.680 --> 04:35:37.840
and then working down to your calf muscles. Massage in

1133
04:35:37.919 --> 04:35:47.200
your calf muscles thoroughly and deeply, if you choose, using

1134
04:35:47.240 --> 04:36:06.119
both hands and fingers, digging deep to your ankles, in

1135
04:36:06.240 --> 04:36:12.479
the back of your back of your ankles, just gently

1136
04:36:12.680 --> 04:36:25.000
massage in the area, maybe lifting the leg and stretching

1137
04:36:25.159 --> 04:36:50.439
a little bit, moving to the right foot, massaging the

1138
04:36:50.479 --> 04:36:57.479
bottom of your feet and the size of your fate

1139
04:37:04.639 --> 04:37:14.119
gently but firm enough so they don't tickle, and just

1140
04:37:14.240 --> 04:37:19.840
allow the pleasure that you get from having your feet

1141
04:37:19.919 --> 04:37:29.520
massaged to just overtake you as I continue to message

1142
04:37:29.599 --> 04:37:39.319
your feet, the bottoms of your feet, the sides, your arches,

1143
04:37:39.799 --> 04:37:44.599
your heel. You can put a lot of pressure into

1144
04:37:44.639 --> 04:37:50.720
your heel and it feels amazing, Yet the arches need

1145
04:37:50.799 --> 04:37:59.200
to be a bit more gentle. Stretching your toes gently,

1146
04:38:01.919 --> 04:38:06.400
a massage in the bottoms of your toes with my fingers,

1147
04:38:08.639 --> 04:38:22.520
each one individually. Moving her to the left leg to

1148
04:38:22.599 --> 04:38:30.840
do exactly the same thing, starting at the top of

1149
04:38:30.919 --> 04:38:35.599
the thighs, work in the back of the thighs and

1150
04:38:35.639 --> 04:38:48.119
the sides, massaging deeply and gently the whole area, working

1151
04:38:48.159 --> 04:38:57.240
all the way down. And this is an area that

1152
04:38:58.360 --> 04:39:05.439
maybe you could like to spend more time relaxing and

1153
04:39:05.520 --> 04:39:12.560
messaging so perhaps if you wanted like a bigger future

1154
04:39:13.840 --> 04:39:23.880
recording wants, spend more time on one particular area. As

1155
04:39:23.919 --> 04:39:36.520
you move down to your calf muscles, massage your calf

1156
04:39:36.639 --> 04:39:52.479
muscles firmly and gently, moving down your ancor into your feet,

1157
04:39:54.360 --> 04:40:00.680
Massage in the backs of your feet, bottoms of your feet,

1158
04:40:05.799 --> 04:40:12.959
stretching your toes and message in each tone individually, and

1159
04:40:12.959 --> 04:40:18.880
then feeling of pleasure and release. The experience when your

1160
04:40:18.919 --> 04:40:40.680
having your feet massaged feels really good. Now, if you

1161
04:40:40.880 --> 04:40:52.240
turn over in your mind, laying on your back, I'm

1162
04:40:52.319 --> 04:41:04.840
just going to start again for your neck area, in

1163
04:41:04.959 --> 04:41:19.439
your shoulders, just to get back in touch with that area.

1164
04:41:20.159 --> 04:41:30.520
And as you move up, I can clean my hands

1165
04:41:31.799 --> 04:41:35.639
make them more fresh, because now I'm gonna message your

1166
04:41:35.680 --> 04:41:51.520
face gently, starting off with your forehead. Your eyes are

1167
04:41:51.599 --> 04:41:57.840
closed and I can just stretch your eyes a little bit,

1168
04:41:58.840 --> 04:42:09.919
pushing up on your eyebrows and just massaging around your scalp,

1169
04:42:15.599 --> 04:42:25.119
massaging down your cheeks, around your ears, into your chaw

1170
04:42:26.279 --> 04:42:44.919
gently the side of your neck, your chin mm hmm,

1171
04:42:48.720 --> 04:42:56.439
and just moving down from your neck down to your chest,

1172
04:43:00.159 --> 04:43:04.240
starting by message in the very top of your chest

1173
04:43:08.040 --> 04:43:17.599
where the collarbone is. Give a side of the collarbone,

1174
04:43:21.759 --> 04:43:25.000
and then just message in the hole of the chest,

1175
04:43:34.159 --> 04:43:46.520
moving the chest around. Because it's quite a large area,

1176
04:43:48.119 --> 04:43:55.599
you can move from one side to the next, moving

1177
04:43:55.959 --> 04:44:07.040
my hands underneath pretty much where your arms are, stretching up,

1178
04:44:09.119 --> 04:44:12.240
stretching some of the muscles of your back in the process,

1179
04:44:17.439 --> 04:44:26.119
moving up over your chest and they're moving down again,

1180
04:44:38.720 --> 04:44:43.560
and then allowing my hands to just massage gently and

1181
04:44:43.799 --> 04:44:50.560
slide down towards your stomach, starting in the middle of

1182
04:44:50.639 --> 04:45:00.240
your chest, and then gradually my hands moving apart and

1183
04:45:00.560 --> 04:45:06.959
massage in and sliding at the same time, moving down

1184
04:45:10.479 --> 04:45:25.840
to just below your rib cage, moving down the messaging

1185
04:45:25.959 --> 04:45:34.639
up again, giving your chest all the attention that it

1186
04:45:34.759 --> 04:45:49.279
needs to feel completely relaxed. Remembering that I'm also going

1187
04:45:49.360 --> 04:45:54.880
to be focusing on your sides as well, an area

1188
04:45:55.000 --> 04:46:02.560
that really doesn't get much attention feels really good when

1189
04:46:02.560 --> 04:46:11.880
it's massaged. Just stroking my hands down the sides of

1190
04:46:11.919 --> 04:46:18.880
your body, just below your arms, all the way down

1191
04:46:18.919 --> 04:46:33.919
to your hips. Now moving to your stomach area. I'm

1192
04:46:33.959 --> 04:46:37.479
going to stand one side of you like I did

1193
04:46:37.479 --> 04:46:41.919
when I did your lower back. I'm gonna do a

1194
04:46:42.040 --> 04:46:51.080
similar process of just stretching the muscles from your side,

1195
04:46:51.360 --> 04:47:05.959
gently massaging from one side to the next, move in

1196
04:47:06.000 --> 04:47:10.240
the whole area from below your ribs all the way

1197
04:47:10.279 --> 04:47:21.200
down to below your belly button, and then move around

1198
04:47:21.240 --> 04:47:31.159
to the other side of you and repeat that process

1199
04:47:31.439 --> 04:47:44.560
of relaxing deeply, calmly. You feel loose, You feel free.

1200
04:47:46.880 --> 04:47:51.639
And it's something about having your stomach message that's different

1201
04:47:51.639 --> 04:47:58.520
from any other part because we do have a tendency

1202
04:47:59.080 --> 04:48:03.040
of holding a different kind of stress in her stomachs

1203
04:48:04.400 --> 04:48:12.240
that we may not be aware of. As I now

1204
04:48:12.400 --> 04:48:20.680
massage your stomach, the front of your stomach, making circles

1205
04:48:22.119 --> 04:48:32.840
around your belly button, and then going the other way around,

1206
04:48:37.880 --> 04:48:43.639
there's a gentleness and a freedom that comes from feeling

1207
04:48:44.279 --> 04:48:54.599
how you're feeling. As I now move down the tops

1208
04:48:54.639 --> 04:49:01.400
of your thighs, the muscles massaging them, and I can

1209
04:49:01.520 --> 04:49:07.840
do this two legs at the same time, pressing down,

1210
04:49:10.319 --> 04:49:16.479
massaging deeply those muscles in your thighs, the front of

1211
04:49:16.560 --> 04:49:27.560
your thighs, and moving down to your knees, gently massaging

1212
04:49:27.599 --> 04:49:38.959
your knees, sliding down your shins, putting pressure on either

1213
04:49:39.080 --> 04:49:51.279
side of your shin gently, softly but firmly, moving down

1214
04:49:51.599 --> 04:50:06.400
to your ankles, stroking the tops of your face, and

1215
04:50:06.439 --> 04:50:12.560
then with each foot in each hand, just gently messaging

1216
04:50:13.319 --> 04:50:21.639
the whole of the foot, the top, the bottom, your heel,

1217
04:50:22.119 --> 04:50:30.040
your ankle, your toes, messaging every part of your feet.

1218
04:50:34.919 --> 04:50:41.000
Feels so good, just to let go and enjoy the process,

1219
04:50:46.639 --> 04:51:05.520
Enjoy feeling so deeply relaxed, so much comfort, and so

1220
04:51:05.680 --> 04:51:22.240
many feelings that come just from touching your skin. And

1221
04:51:22.400 --> 04:51:28.880
you can just lie there for as long as you choose,

1222
04:51:32.759 --> 04:51:44.599
enjoying the feeling of deep comfort from being massaged by me.

1223
04:51:51.720 --> 04:52:13.119
Enjoy feeling deeply right. And all we're going to do

1224
04:52:13.680 --> 04:52:33.680
is blow out some candles. In your mind, there are

1225
04:52:33.720 --> 04:52:43.919
going to be a hundred candles, and you're going to

1226
04:52:44.000 --> 04:52:54.240
blow each one out individually, one by one, starting at

1227
04:52:54.240 --> 04:53:02.840
one hundred. As I count down all the way down

1228
04:53:02.880 --> 04:53:15.799
to one, and each time I say a number, you

1229
04:53:15.880 --> 04:53:22.919
can imagine that candle in front of you, and I'd

1230
04:53:22.959 --> 04:53:32.400
like you to actually physically generally blow that candle out,

1231
04:53:38.720 --> 04:53:51.040
just so it's not big blows, just a gentle, and

1232
04:53:51.080 --> 04:54:02.759
that candle will extinguish. And then the next number as

1233
04:54:02.799 --> 04:54:12.040
we move down, and you can just blow that one

1234
04:54:12.040 --> 04:54:21.840
out as well. And as we move down the numbers,

1235
04:54:26.319 --> 04:54:35.040
you'll find yourself feeling more and more relaxed. If you

1236
04:54:35.200 --> 04:54:44.319
need to sleep, you'll also find yourself becoming incredibly tired

1237
04:54:45.560 --> 04:54:57.000
and sleepy. In fact, you may struggle to blow out

1238
04:54:57.040 --> 04:55:13.919
all one hundred of these candles as you feel more

1239
04:55:14.080 --> 04:55:41.720
and more deeply relaxed, more and more deeply tired, And

1240
04:55:42.159 --> 04:55:52.279
the further you go down, the more your mind starts

1241
04:55:52.319 --> 04:56:03.919
to drift. You may mind that you stop listening to

1242
04:56:04.080 --> 04:56:16.680
me after a while, and even though there may be

1243
04:56:17.520 --> 04:56:25.599
background sounds where you are, you'll be aware of those

1244
04:56:25.680 --> 04:56:44.560
sounds at the moment, be me start to just not

1245
04:56:44.799 --> 04:57:06.560
even notice them at all, because they're unimportant. Where I am,

1246
04:57:06.919 --> 04:57:11.720
I've got the sounds of the birds, there's horrors, the

1247
04:57:11.799 --> 04:57:19.759
pigeon who likes to say hello sometimes, and there's the

1248
04:57:19.759 --> 04:57:30.360
odd plane that goes by, maybe traffic and trains in

1249
04:57:30.439 --> 04:57:42.840
the distance, But none of that scene is important whatsoever.

1250
04:57:47.439 --> 04:57:57.000
More candles you blow out, the less important anything is.

1251
04:58:01.799 --> 04:58:13.279
More candles you blow out, the further seem to move

1252
04:58:13.880 --> 04:58:33.439
away from sounds and from general date days. Stuff seems

1253
04:58:33.479 --> 04:58:47.639
to just move away on its own. You feel more

1254
04:58:50.159 --> 04:58:56.799
calmer with every candle you blow out.

1255
04:59:00.080 --> 04:59:00.439
Mm hmm.

1256
04:59:06.599 --> 04:59:18.439
Guiding you to the next number, do you hear me say?

1257
04:59:23.759 --> 04:59:36.040
And then you blow that candle out to So easy,

1258
04:59:40.880 --> 05:00:01.560
so simple. We're gonna start by introducing the first candle,

1259
05:00:05.000 --> 05:00:22.479
which is a hundred. First candle is one hundred. When

1260
05:00:22.680 --> 05:00:37.520
you blow that candle out, you'll find immediately a slight

1261
05:00:39.520 --> 05:00:51.400
change in how you feel, as well as a real

1262
05:00:51.680 --> 05:01:13.360
sense of positivity growing within you. Relaxation and sleepiness expanding.

1263
05:01:22.119 --> 05:01:59.279
Starting with one hundred flowing out back candle now ninety nine,

1264
05:02:10.439 --> 05:03:47.119
candle ninety eight, cand ninety seven, ten ninety six, ten

1265
05:03:52.119 --> 05:05:21.080
ninety five, hand ninety four, candle ninety three and ninety

1266
05:05:21.319 --> 05:06:08.200
two and NINEI one ten to.

1267
05:06:10.919 --> 05:06:44.439
Ninety and eighteen nine.

1268
05:07:00.080 --> 05:07:41.240
And eighty eight and.

1269
05:07:52.799 --> 05:09:34.639
Eighties MHM candle eighty eight five.

1270
05:10:10.279 --> 05:11:10.560
Had handle end eighty two H.

1271
05:11:24.200 --> 05:11:35.080
H H.

1272
05:11:51.200 --> 05:14:11.680
H and thy two one seventy nine, candle seventy eight,

1273
05:14:20.560 --> 05:15:23.200
candle seventy seven, candle seventy six, candle seventy five, candle

1274
05:15:25.959 --> 05:16:26.720
seventy four, candle seventy three, candle seventy two, candle seventy one,

1275
05:16:43.840 --> 05:17:39.400
candle seventy one and UH seventy and sixty nine candle

1276
05:17:43.360 --> 05:18:33.040
sixty eight, candle sixty seven candle sixty five, candle sixty

1277
05:18:33.360 --> 05:19:32.560
four mm, candle sixty four, candle sixty three, candle sixty

1278
05:19:34.880 --> 05:21:20.759
two and sixty one candle sixty and fifty nine, handle

1279
05:21:23.560 --> 05:22:43.319
fifty eight, candle fifty seven, candle fifty six, candle fifty five,

1280
05:23:00.799 --> 05:24:21.680
candle fifty four, handle fifty three, candle fifty two, fifty

1281
05:24:21.919 --> 05:26:26.880
two ten to fifty candle fifty one, candle fifty, candle

1282
05:26:30.799 --> 05:28:26.080
fourty nine, candle forty eight, candle forty seven, candle forty six,

1283
05:28:54.080 --> 05:30:13.279
candle forty five, forty two candle.

1284
05:30:17.159 --> 05:30:18.119
For you on.

1285
05:30:51.200 --> 05:32:51.639
Candle forty candle thirty nine and do thirty eight, can't

1286
05:32:51.639 --> 05:35:04.759
do thirty seven, canto thirty five, ten thirty four, handle

1287
05:35:08.680 --> 05:38:36.439
thirty three, handle thirty one, candle thirty and twoin ten, nine, ten,

1288
05:38:40.919 --> 05:41:07.400
twenty eight and twenty seven, twenty six and twenty five

1289
05:41:45.840 --> 05:43:13.799
and ten, TIF four and twenty three and twenty deep

1290
05:43:14.360 --> 05:44:30.159
two and twenty two one.

1291
05:44:28.200 --> 05:44:28.880
And to.

1292
05:44:33.080 --> 05:48:22.159
Winity en can do ninety candle seventeen, canl sixteen, cancel

1293
05:48:22.799 --> 05:53:43.880
fourteen ten to well four and eleven yen nine and eight.

1294
05:54:16.599 --> 05:54:56.880
Chen six.

1295
05:55:14.680 --> 05:59:04.119
Camp can do, fo can do seven chant four. Let

1296
05:59:04.200 --> 05:59:11.919
go of all of those thoughts worries, concerns about the past,

1297
05:59:13.720 --> 05:59:18.240
thoughts about the future, and even things you've been thinking

1298
05:59:18.279 --> 05:59:25.919
about today. Just let it all go because none of

1299
05:59:25.919 --> 05:59:35.799
it is useful in this moment. This is your opportunity

1300
05:59:40.400 --> 05:59:55.040
to just focus on feeling relaxed, allowing yourself to get

1301
05:59:55.080 --> 06:00:04.520
in touch with that natural sense of peace that we

1302
06:00:04.680 --> 06:00:11.439
all have within us. It's available for everyone. It just

1303
06:00:11.520 --> 06:00:16.720
sometimes takes a little bit of effort to set up

1304
06:00:16.799 --> 06:00:22.759
the right time and place in order for you to

1305
06:00:23.080 --> 06:00:31.959
just let go. Because when you do decide to let

1306
06:00:32.080 --> 06:00:37.400
go and relax, that's what your body starts to do

1307
06:00:40.520 --> 06:00:48.080
because you've chosen, You've chosen to just allow your body

1308
06:00:48.439 --> 06:00:56.680
to unwind and your mind starts to slow down. And

1309
06:00:56.759 --> 06:01:01.959
it's a nice feeling, nice feeling at the beginning, just

1310
06:01:02.040 --> 06:01:11.959
to know that you have chosen to decide to relax deeply,

1311
06:01:14.080 --> 06:01:20.119
and because you've made that decision, your body will just

1312
06:01:20.200 --> 06:01:26.400
follow suit. Because sometimes all the muscles in your body

1313
06:01:27.159 --> 06:01:36.159
need is just permission from you to relax. Because so

1314
06:01:36.319 --> 06:01:41.240
often we're busy, we're going from here to there, we're

1315
06:01:41.279 --> 06:01:46.759
walking around and we're doing stuff, and the body doesn't

1316
06:01:46.919 --> 06:01:58.000
have any time or space to really relax deeply, So

1317
06:01:58.040 --> 06:02:00.639
it kind of waits for you to eat. The way

1318
06:02:02.720 --> 06:02:12.840
waits for your permission, and when you do give your permission,

1319
06:02:14.479 --> 06:02:17.720
when you give the say so we need say okay,

1320
06:02:18.319 --> 06:02:25.439
it's time for your body to let go completely and

1321
06:02:25.520 --> 06:02:36.959
relax totally. Your body just follows. It's like a breath

1322
06:02:37.000 --> 06:02:46.119
of relief. Ah good, I can now relax. That feeling

1323
06:02:47.080 --> 06:02:50.000
at the end of a day, of a very physical

1324
06:02:50.119 --> 06:02:53.919
day that you may experience in the past, where you

1325
06:02:54.000 --> 06:02:56.799
get home and you just sit down on a chair,

1326
06:02:57.840 --> 06:03:02.279
maybe you kick your shoes off, and ah, feels so

1327
06:03:02.400 --> 06:03:07.240
nice knowing that you don't have to get up again

1328
06:03:08.720 --> 06:03:12.040
for a little while at least if you choose, you

1329
06:03:12.119 --> 06:03:16.680
can just sit there for maybe an hour to It

1330
06:03:17.119 --> 06:03:29.400
feels blissful. And just by sitting down like that, your

1331
06:03:29.400 --> 06:03:35.119
body knows that it's time to relax. Your body has

1332
06:03:35.200 --> 06:03:42.080
been given permission from you. Because it's a mindset in

1333
06:03:42.159 --> 06:03:53.360
your mind, you're prepared to let go of everything and

1334
06:03:54.119 --> 06:04:02.639
just completely allow all the stress your body to evaporate.

1335
06:04:06.240 --> 06:04:20.720
Any tensions can just gradually vanish. It's almost like magic, really,

1336
06:04:26.240 --> 06:04:33.279
because that sense of relaxation in your body, it's a

1337
06:04:33.400 --> 06:04:39.880
very natural state. It's not something unusual. It may feel

1338
06:04:39.959 --> 06:04:43.639
unusual when you first start to relax, if you if

1339
06:04:43.639 --> 06:04:48.119
you haven't really spent a lot of time focusing and

1340
06:04:48.720 --> 06:04:53.240
giving yourself this space to let go completely and relax,

1341
06:04:54.200 --> 06:05:00.919
they seem are most alien, but it isn't. It's actually

1342
06:05:02.200 --> 06:05:07.439
the most natural thing in the world to let go completely,

1343
06:05:09.080 --> 06:05:16.959
to relax totally, the most natural thing in the world

1344
06:05:19.520 --> 06:05:30.159
to allow yourself to feel really calm in your mind.

1345
06:05:32.200 --> 06:05:39.919
And it is almost like a literal unwinding. It's like

1346
06:05:40.040 --> 06:05:47.639
you press a button and all the tension just releases,

1347
06:05:48.959 --> 06:05:52.439
and it's like a wheel, like a cog, like the

1348
06:05:52.479 --> 06:05:56.400
inside of a clock, just unwinding. And it's almost like

1349
06:05:56.560 --> 06:06:01.759
you could see the little wind up knob that's used

1350
06:06:02.560 --> 06:06:06.599
just going the opposite way that you choose to wind

1351
06:06:06.639 --> 06:06:15.200
it up, and the energy that premetic stress for energy

1352
06:06:16.680 --> 06:06:27.000
gradually winding down, losing its power, losing its strength. As

1353
06:06:27.040 --> 06:06:36.479
a sense of relaxation becomes stronger and deeper, and you

1354
06:06:36.639 --> 06:06:44.840
may find a the more relaxed you feel, that your

1355
06:06:44.959 --> 06:06:54.959
mind starts to wonder, maybe just seemed to stop listening

1356
06:06:55.000 --> 06:06:59.639
to me for a while, and your mind goes somewhere else,

1357
06:07:01.040 --> 06:07:06.919
and then you realize you're listening to me again, and

1358
06:07:07.000 --> 06:07:13.560
that is just your mind to drifting to sleep, which

1359
06:07:13.599 --> 06:07:23.560
is quite natural, because sometimes when we're stressed and tense,

1360
06:07:24.759 --> 06:07:28.360
we're not may I actually be aware of what we

1361
06:07:28.479 --> 06:07:35.360
need or we physically or emotionally need in this moment.

1362
06:07:38.200 --> 06:07:43.880
But when you allow your body and mind to relax

1363
06:07:44.080 --> 06:07:53.799
completely and you let go of all thoughts, concerns, worries, ideas,

1364
06:07:55.080 --> 06:07:59.720
all letting them go, allowing them to drop onto the floor,

1365
06:08:04.919 --> 06:08:11.040
when you start to get in touch with the feelings

1366
06:08:11.080 --> 06:08:22.840
of such relaxation, this feels so nice to be in

1367
06:08:23.040 --> 06:08:29.799
touch with the calmness of the different body parts as

1368
06:08:29.919 --> 06:08:45.720
they become looser and looser. Even your breathing seems easier

1369
06:08:46.279 --> 06:08:55.520
and more natural, effortless, as that cool air enters through

1370
06:08:55.520 --> 06:09:04.680
your mouth or nose into your lungs, breathing in comfort

1371
06:09:05.000 --> 06:09:13.319
and relaxation, and then just breathing out any excess remain

1372
06:09:13.560 --> 06:09:22.360
intentional stress from every part of your body and mind.

1373
06:09:25.360 --> 06:09:30.319
And as you start to focus on your mind, maybe

1374
06:09:30.439 --> 06:09:38.599
you notice that things come to a standstill or maybe

1375
06:09:38.840 --> 06:09:47.479
just much much lower than before, because your mind is

1376
06:09:47.560 --> 06:09:58.479
not really needed when listening to my voice, which allows

1377
06:09:58.520 --> 06:10:04.479
your mind to relax just as deeply as your body

1378
06:10:07.200 --> 06:10:17.240
and that's synchronicity between the relaxation of your body and

1379
06:10:18.240 --> 06:10:32.040
relaxation of your mind. Let you know that feeling completely calm, loose,

1380
06:10:32.360 --> 06:10:46.639
and relaxed really is a great healing experience fear and

1381
06:10:46.840 --> 06:10:59.400
has so many positive benefits for your body, mind, and

1382
06:10:59.439 --> 06:11:08.240
your life. To be able to let go everything and

1383
06:11:08.360 --> 06:11:19.360
to relax completely in all parts of your body and mind.

1384
06:11:21.119 --> 06:11:29.639
Even your boness are axed, all your muscles are axed,

1385
06:11:36.520 --> 06:11:49.959
even the skin that covers your body is relaxed. Every

1386
06:11:50.520 --> 06:12:07.720
hair that you have is also deeply relaxed. And your

1387
06:12:07.759 --> 06:12:21.279
brain restarts the feel the benefits of this healing relaxation.

1388
06:12:26.479 --> 06:12:32.000
And then as you focus on the inside of your

1389
06:12:32.040 --> 06:12:38.479
scalp where your brain is, you can start to realize

1390
06:12:38.720 --> 06:12:51.840
and notice the benefits of your brain relaxing deeply. Then,

1391
06:12:51.919 --> 06:13:01.759
as your brain continues to relax, it sends those messages

1392
06:13:03.319 --> 06:13:12.119
to the rest of your body and your mind to rely,

1393
06:13:12.520 --> 06:13:35.319
relax more, deeply, relax more completely, letting go of any

1394
06:13:37.159 --> 06:13:47.319
remaining forces or concerns, allow them just to drop onto

1395
06:13:47.439 --> 06:13:56.159
the floor because they're no longer necessary in this moment,

1396
06:13:58.400 --> 06:14:11.279
In this moment of deep relaxation and calmness, filling your

1397
06:14:11.319 --> 06:14:36.159
brain with deep concentrated heathing, calming, relaxing every part of

1398
06:14:36.240 --> 06:14:57.759
your brain, feeling so loose and comfortable, so relaxed and peaceful.

1399
06:15:01.080 --> 06:15:12.400
Your brain feels so light and so healthy in that

1400
06:15:12.799 --> 06:15:26.360
sense of deep deep comfort really does allow you to

1401
06:15:26.720 --> 06:15:38.959
enjoy those ever increasing sensations of comfort that are spreading

1402
06:15:40.439 --> 06:15:52.279
throughout your body, relaxing each and every muscle of your body,

1403
06:15:54.680 --> 06:16:15.439
e deeper and deeper, much more deeper than before, much

1404
06:16:15.759 --> 06:16:29.959
more comfort spreading through your body. In your mind, be

1405
06:16:31.759 --> 06:16:48.040
so peaceful and calm, so very very peaceful, in a

1406
06:16:48.599 --> 06:17:07.599
very part of your body, letting go everything andverything, so

1407
06:17:08.919 --> 06:17:25.880
peaceful and calm, so relax a very second the passes

1408
06:17:28.919 --> 06:17:56.279
you feel deper deper relaxed, dper and deper relaxed, calm,

1409
06:17:56.439 --> 06:18:12.840
so calm, peace for so very peace, from your head

1410
06:18:13.400 --> 06:18:26.000
down to your tes, Such peace and comfort growing all

1411
06:18:26.479 --> 06:18:39.840
all the time, Such peace and comfort spreading through your

1412
06:18:40.000 --> 06:18:55.720
body and mind deep and deeper, such comfort spreading and

1413
06:18:56.119 --> 06:19:07.400
sinking deeper into every muscle of your body, so that

1414
06:19:07.639 --> 06:19:32.000
you feel amazing, so relaxed, so piece, so sola and peaceful,

1415
06:19:35.240 --> 06:19:36.759
letting go.

1416
06:19:40.240 --> 06:19:41.080
Everything.

1417
06:19:45.360 --> 06:19:51.959
I'm gonna do a body scan focusing on firstly, how

1418
06:19:52.040 --> 06:19:57.400
you feel in your body. Not trying to change how

1419
06:19:57.400 --> 06:20:03.240
you feel, not trying to relax, not trying to move

1420
06:20:03.319 --> 06:20:10.200
away from any discomfort or stress or tension. Just accepting,

1421
06:20:11.720 --> 06:20:16.840
observing and accepting how you feel in the different parts

1422
06:20:16.880 --> 06:20:23.599
of your body, just allowing yourself to be exactly as

1423
06:20:23.639 --> 06:20:35.159
you are, to notice to get in touch with how

1424
06:20:35.200 --> 06:20:42.159
you actually feel in this moment. So I'm going to

1425
06:20:42.240 --> 06:20:53.599
start off by focusing on your hands. Just be aware

1426
06:20:53.639 --> 06:21:02.119
of your hands. Like you to move your hands around,

1427
06:21:03.479 --> 06:21:09.080
just maybe move your fingers a little bit. I've been

1428
06:21:09.159 --> 06:21:15.240
and closing your hands very gently, just so that you

1429
06:21:15.400 --> 06:21:23.400
can get in touch with how your hands and your

1430
06:21:23.439 --> 06:21:44.799
fingers fell, very very slow movements. Focusing now on your feet,

1431
06:21:48.880 --> 06:21:52.159
and if you can just do kind of an equivalent

1432
06:21:52.840 --> 06:21:57.240
with your feet is you've just done with your hands,

1433
06:21:58.520 --> 06:22:07.439
Maybe turn in your ankles, moving your feet around, moving

1434
06:22:07.520 --> 06:22:17.560
your toes gently but only very gently and very slowly,

1435
06:22:20.479 --> 06:22:36.080
noticing how your feet fulfill in this moment. Focusing now

1436
06:22:36.119 --> 06:22:43.439
and your eyes. I like you to just focus on

1437
06:22:43.479 --> 06:22:49.279
your eyelids. Maybe you can open and close your eyes

1438
06:22:49.439 --> 06:22:53.799
a couple of times to really get in touch with

1439
06:22:54.639 --> 06:22:59.360
how you feel when you do close your eyes. The

1440
06:22:59.479 --> 06:23:05.759
muscle changes in your eyes when you do close them,

1441
06:23:08.560 --> 06:23:15.040
maybe raising your eyebrows. It stretches the tops of your eyes,

1442
06:23:18.159 --> 06:23:26.680
perhaps squinting your eyes, scrunching up your eyes just so

1443
06:23:26.720 --> 06:23:35.319
you can hear it again. Touch with all aspects of

1444
06:23:36.319 --> 06:23:54.599
how your eyes feel. Right now, now focus in on

1445
06:23:54.639 --> 06:24:01.080
your thighs, and it just starts you to gently tense

1446
06:24:01.279 --> 06:24:11.240
your thighs, just very very gently, just enough so you

1447
06:24:11.360 --> 06:24:25.040
can become more attuned to the physical sensation of your

1448
06:24:25.159 --> 06:24:30.560
upper legs, the front of your thighs, in the backs

1449
06:24:30.599 --> 06:24:44.919
of your thighs, noticing and observing how your thighs fear.

1450
06:24:46.200 --> 06:24:59.200
Right now, moving your focus to the back of your neck,

1451
06:25:02.880 --> 06:25:09.560
just noticing the back of your neck the muscles, and

1452
06:25:09.639 --> 06:25:12.680
of course they lead to the side of your neck.

1453
06:25:14.080 --> 06:25:19.240
They also lead to the top of your back, which

1454
06:25:19.360 --> 06:25:24.880
lead to your shoulders. So as your focus on the

1455
06:25:24.919 --> 06:25:30.919
back of your neck, maybe you can move your head

1456
06:25:31.400 --> 06:25:39.240
gently upwards as if you're looking up, Maybe moving your

1457
06:25:39.279 --> 06:25:46.919
head down as if you were looking down. Perhaps moving

1458
06:25:46.919 --> 06:25:55.200
your head side to side, right to left, only very

1459
06:25:56.520 --> 06:26:05.720
slowly and very gently. I'm not trying to force anything.

1460
06:26:07.439 --> 06:26:16.639
It has to be very very gentle, just so you

1461
06:26:16.759 --> 06:26:30.279
can be more in touch with the feelings, with the sensations,

1462
06:26:30.439 --> 06:26:40.200
the physical sensations of how the back of your neck feels.

1463
06:26:41.400 --> 06:26:56.840
Right now, as we now focus on the tops of

1464
06:26:56.919 --> 06:27:03.720
your arms, parts where your biceps and your triceps are,

1465
06:27:04.360 --> 06:27:12.560
between your elbow and your shoulders. Should focus on those parts,

1466
06:27:13.520 --> 06:27:19.240
the tops of your arms. You may like to just

1467
06:27:19.959 --> 06:27:31.279
tense them, but very very gently and slowly. See you're

1468
06:27:31.720 --> 06:27:43.680
straining or putting any pressure whatsoever on your arms. It's

1469
06:27:43.880 --> 06:27:50.880
just so that you can gain more of a sense

1470
06:27:51.119 --> 06:28:01.599
of how your upper arms are feeling in this moment

1471
06:28:04.599 --> 06:28:15.360
and just noticing as you gently, very gently and slowly

1472
06:28:17.080 --> 06:28:28.080
tighten the muscles and then let go. Notice how the

1473
06:28:28.240 --> 06:28:43.080
tops of your arms feel. Right now, as we now

1474
06:28:43.720 --> 06:28:54.240
focus on your stomach, the area the lower abdomen area

1475
06:28:54.599 --> 06:29:03.040
below your belly button, moving all the way down to

1476
06:29:03.119 --> 06:29:15.119
your hips, just above your grind. Maybe you're able to

1477
06:29:15.159 --> 06:29:28.840
tense these muscles in the area very very gently and slowly.

1478
06:29:33.759 --> 06:29:37.959
If that's a difficult thing to do, and maybe you

1479
06:29:38.040 --> 06:29:48.560
can just move your body, pushing your stomach up, maybe

1480
06:29:48.720 --> 06:29:54.159
moving a little bit to the side using your hips,

1481
06:29:54.279 --> 06:30:01.919
just so you can get more in ch une with

1482
06:30:02.240 --> 06:30:15.000
how your lower abdomen area is feeling in this moment,

1483
06:30:21.560 --> 06:30:44.159
Just noticing the physical sensations or your lower abdomen as

1484
06:30:44.200 --> 06:30:57.159
you move your attention to your mouth, notice in your

1485
06:30:57.319 --> 06:31:16.319
lips and inside your mouth, the teeth, your guns, your tongue,

1486
06:31:17.799 --> 06:31:26.560
Just noticing how your tongue and your mouth feels. It

1487
06:31:26.599 --> 06:31:35.639
may help by moving your tongue around your mouth, moving

1488
06:31:35.680 --> 06:31:43.119
it to your left, maybe pressing it gently against the

1489
06:31:43.360 --> 06:31:49.560
side of your mouth, and then to the right, gently

1490
06:31:50.040 --> 06:31:58.040
to the side of your mouth, perhaps pressing up against

1491
06:31:56.840 --> 06:32:05.080
the top of your mouth, and endown gently against the

1492
06:32:05.119 --> 06:32:16.279
bottom of your mouth, always very slowly, in a very

1493
06:32:18.880 --> 06:32:35.959
very gentle so that you can be aware of how

1494
06:32:36.159 --> 06:32:59.319
you feel in your mouth area. Now I'm going to focus.

1495
06:33:01.040 --> 06:33:13.119
On your wrists, and I'm.

1496
06:33:12.959 --> 06:33:21.799
Gonna ask you to maybe just rotate your wrists by

1497
06:33:21.880 --> 06:33:33.599
moving your hands in a circular motion very gently and slowly,

1498
06:33:35.479 --> 06:33:53.880
just so that you can feel the sensations that you

1499
06:33:54.040 --> 06:34:09.400
are currently experiencing in your wrists. Perhaps move in your

1500
06:34:09.599 --> 06:34:26.680
hands up and down again very very gently and slowly,

1501
06:34:35.680 --> 06:35:01.080
very gentzl and slow. As we now stop are to

1502
06:35:01.319 --> 06:35:17.560
observe your lower back. The bad part is just above.

1503
06:35:17.400 --> 06:35:39.360
Your hips, where your coxix are.

1504
06:35:31.720 --> 06:35:37.840
A whole area, which also really does include the side

1505
06:35:38.759 --> 06:35:44.319
of your body, because those muscles are very much connected

1506
06:35:49.560 --> 06:35:56.560
as those muscles also move into your hip area connecting

1507
06:35:56.799 --> 06:36:11.720
to your buttocks the sides of your hips, and if

1508
06:36:11.759 --> 06:36:21.959
you're physically able to do so, maybe you can very.

1509
06:36:21.479 --> 06:36:34.279
Gently just move your body ever so slightly, very slowly.

1510
06:36:36.680 --> 06:36:54.919
From side to side, just enough to gauge how you

1511
06:36:54.959 --> 06:37:12.000
feel in your lower back. Perhaps it could even move

1512
06:37:12.200 --> 06:37:26.919
your hips gently up and down, gently, slowly in order

1513
06:37:27.119 --> 06:37:40.880
to be in touch with the physical sensations of your

1514
06:37:41.000 --> 06:38:10.599
lawer back. As we now really your attention to your jaw,

1515
06:38:13.840 --> 06:38:19.479
an area from your chin all the way up to

1516
06:38:19.720 --> 06:38:26.040
near way your ears are. The hole of your jaw,

1517
06:38:36.279 --> 06:38:43.159
you can just yeah, it's okay to do sid gently

1518
06:38:44.599 --> 06:38:54.520
open your mouth, not wide, no stretching, just very gently

1519
06:38:54.880 --> 06:39:05.919
and slowly open and in your mouth thing close in

1520
06:39:05.959 --> 06:39:26.919
your mouth, very gently and slowly, so you can be

1521
06:39:27.080 --> 06:40:07.560
in touch with how your jaw feels. Now, No to

1522
06:40:07.720 --> 06:40:23.279
send now your chest area, and you don't need to

1523
06:40:23.400 --> 06:40:31.599
do anything to move your chest because it moves every

1524
06:40:31.720 --> 06:40:44.639
time you breathe, and it moves very gently and slowly

1525
06:40:46.959 --> 06:41:02.119
qutomatically with each breath you takee. As you focus on

1526
06:41:04.599 --> 06:41:48.840
how your chest fields when you breathe, move in your

1527
06:41:48.880 --> 06:42:04.119
focus to your forms, your elbows. Maybe you're able to

1528
06:42:06.880 --> 06:42:18.000
very gently and slowly tense the muscles in your forearms,

1529
06:42:21.479 --> 06:42:28.200
and when you do that, you can feel your elbows

1530
06:42:28.400 --> 06:43:05.360
as well, very gently and slowly, gently and so ubsav

1531
06:43:09.880 --> 06:43:42.639
your forearms and delpos. Noah, I think you focus on

1532
06:43:42.880 --> 06:43:55.000
the rest of your back, your upper back in the middle,

1533
06:43:56.520 --> 06:44:12.759
the middle of your back. Again, this part of your

1534
06:44:12.880 --> 06:44:27.919
body moves also every time you pray. You may not

1535
06:44:27.919 --> 06:44:42.040
notice that. Usually as you observe your upper back in

1536
06:44:42.159 --> 06:44:52.040
the middle of your back, you can really feel that

1537
06:44:53.759 --> 06:45:51.799
gentle end no movement. M moving your focus into your area,

1538
06:45:52.319 --> 06:46:01.560
your butt ees, your grain, that's a muscle, those bones

1539
06:46:04.119 --> 06:46:45.119
in your midsection. Just noticing how your hips feel. Right now,

1540
06:46:52.360 --> 06:47:08.200
you can very very gently move your hips, maybe side

1541
06:47:08.360 --> 06:47:55.639
to side, very gently and slow, very gently, softly, slowly.

1542
06:48:00.959 --> 06:48:17.759
Everything starts to slow down, including the thoughts in your

1543
06:48:17.840 --> 06:48:29.680
mind and your mind itself just starts to gradually. It

1544
06:48:29.720 --> 06:48:36.159
doesn't have to be instant, but just gradually starting too.

1545
06:48:37.479 --> 06:48:46.360
It's almost like time is stre chin It's a slower

1546
06:48:46.400 --> 06:48:54.319
pace to maybe what you're used to in your day

1547
06:48:54.360 --> 06:49:16.520
to day life. It's a slower movement of energy, very

1548
06:49:20.759 --> 06:49:29.240
small movements which make up the larger movements, which is

1549
06:49:29.279 --> 06:49:37.040
always the case. Now, when you move your hand, it

1550
06:49:37.119 --> 06:49:39.959
might seem like it's one movement, but it's lots of

1551
06:49:40.680 --> 06:49:48.080
minute different muscles moving in accordance with each other. And

1552
06:49:53.080 --> 06:50:00.279
what happens in this space that we're sharing is is

1553
06:50:05.360 --> 06:50:21.119
we move from that big movement into those smaller movements.

1554
06:50:26.000 --> 06:50:37.279
Starting to focus on how your body feels, not just

1555
06:50:37.360 --> 06:50:41.919
as a whole, not just oh, i'm feel in this way.

1556
06:50:41.959 --> 06:50:49.119
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1557
06:50:49.360 --> 06:50:56.000
I'm feeling this way, I'm feeling that way. Starting to

1558
06:50:56.200 --> 06:51:07.400
notice that your body begins to present to you small

1559
06:51:08.520 --> 06:51:25.000
feelings around your body, small physical sensations in your legs,

1560
06:51:27.639 --> 06:51:40.880
whether pleasurable or not. Maybe resisting the temptation to label

1561
06:51:40.959 --> 06:51:51.360
them or to judge them, those feelings, just thinking them,

1562
06:51:51.400 --> 06:52:04.400
thinking about them as just being neutral, just feelings, not

1563
06:52:04.599 --> 06:52:15.680
being particularly concerned, but just noticing what your body is

1564
06:52:15.799 --> 06:52:29.560
telling you, the feelings in your arms, instead of feeling

1565
06:52:29.639 --> 06:52:38.479
the whole of the arm, maybe notice those individual feelings,

1566
06:52:39.799 --> 06:52:51.360
all those different muscles and the skin, the hairs of

1567
06:52:51.360 --> 06:52:57.200
your arms, all the internal parts of your arms, the veins,

1568
06:53:07.279 --> 06:53:16.520
the bones, just being aware of maybe your elbow on

1569
06:53:16.560 --> 06:53:24.919
your right arm has a certain feeling, maybe your left

1570
06:53:25.000 --> 06:53:50.279
wrist also has its own individual physical sensation, or about

1571
06:53:50.279 --> 06:54:04.040
your forearm on your right arm, your right forearm. There

1572
06:54:04.040 --> 06:54:10.319
may not be any particular feeling that you could even

1573
06:54:12.000 --> 06:54:19.119
give a name to, may not feel like anything other

1574
06:54:19.200 --> 06:54:29.720
than just a feeling. You know, it's there. The feelings

1575
06:54:29.720 --> 06:54:36.080
in your shoulders, perhaps your shoulders when you think about them,

1576
06:54:36.680 --> 06:54:40.000
you're kind of almost like they're the same, you know,

1577
06:54:41.200 --> 06:54:46.319
the same feeling, almost like both of your shoulders are

1578
06:54:46.400 --> 06:54:59.240
just one thing. Of course they're not. And when you

1579
06:54:59.400 --> 06:55:05.479
focus on your left shoulder and then on your right shoulder,

1580
06:55:07.439 --> 06:55:11.959
maybe find that you move the muscles a little bit,

1581
06:55:13.479 --> 06:55:28.400
maybe tense the muscles gently noticing the difference in each shoulder.

1582
06:55:39.599 --> 06:55:55.240
On your lower back, the left side of your lower

1583
06:55:55.319 --> 06:56:06.880
back and the right side of your lower back, of

1584
06:56:06.880 --> 06:56:12.000
course that connection to your buttocks and to your hips,

1585
06:56:19.439 --> 06:56:23.080
and also moving up into the middle of your back.

1586
06:56:32.959 --> 06:56:37.200
And sometimes like right now, actually when I focus on

1587
06:56:37.240 --> 06:56:42.880
their part, when I focused on my buttocks and then

1588
06:56:42.919 --> 06:56:47.240
I focused on the middle of my back. I almost

1589
06:56:47.240 --> 06:56:50.040
felt like the muscles in my lower back were being

1590
06:56:50.319 --> 06:57:01.799
stretched very gently, just stretched a little bit. Even though

1591
06:57:01.840 --> 06:57:10.959
I wasn't doing anything to try to stretch your lower back,

1592
06:57:11.279 --> 06:57:19.520
it just seemed to happen. The feeling of very gently

1593
06:57:21.000 --> 06:57:42.439
stretching your lower back comes along. I have feeling in

1594
06:57:42.520 --> 06:58:03.520
your chest, just noticing what sensations you are experiencing in

1595
06:58:03.560 --> 06:58:19.119
your chest right now. And there's so much of the chest.

1596
06:58:20.319 --> 06:58:24.240
Obviously there's the collar bone leading to the chest. You've

1597
06:58:24.240 --> 06:58:33.040
got the chest bone, You've got the muscles in your chest.

1598
06:58:35.799 --> 06:58:41.880
Of course, if you're female, there's possibly the breasts. If

1599
06:58:41.919 --> 06:58:50.119
you're male, you've got the different well why not that

1600
06:58:50.200 --> 06:58:57.680
different these days, But there may be more muscles at

1601
06:58:57.720 --> 06:59:03.919
the top of the chest, but at the side underneath

1602
06:59:05.119 --> 06:59:07.919
it's pretty much the same. Whether you're a man or

1603
06:59:07.959 --> 06:59:14.400
a woman. There's muscles there, muscles that stretch out to

1604
06:59:14.520 --> 06:59:19.040
your back, as well as breast tissue which stretches and

1605
06:59:19.159 --> 06:59:26.880
moves into your back. So just being aware of your chest,

1606
06:59:35.759 --> 07:00:02.880
being with whatever feeling there is in your chest. And

1607
07:00:02.959 --> 07:00:10.479
when I noticed that, I focus on my chest, I

1608
07:00:10.680 --> 07:00:15.520
feel it in my back and my upper back. I

1609
07:00:15.560 --> 07:00:18.680
mean I guess the obvious reason would be because you know,

1610
07:00:18.720 --> 07:00:29.479
I'll breathe in in, then it stretches my chest and

1611
07:00:29.759 --> 07:00:43.720
my back at the same time. It feels it feels okay,

1612
07:00:50.240 --> 07:00:55.119
it doesn't feel I got a little bit of pain

1613
07:00:55.200 --> 07:01:01.840
in my right chest, a little bit, not pain, but

1614
07:01:01.959 --> 07:01:12.240
little discomfort, maybe stiffness possibly, I don't know. I noticed

1615
07:01:12.279 --> 07:01:19.959
my shoulders are also wanting to flex for some reason.

1616
07:01:22.119 --> 07:01:29.479
I think that's probably part of my upper back, that

1617
07:01:29.680 --> 07:01:34.799
connection between my shoulders my upper back, because I can

1618
07:01:34.840 --> 07:01:39.680
move my shoulders and stretch the muscles in my back,

1619
07:01:42.159 --> 07:01:48.720
moving the shoulders backwards or up, which then moves I

1620
07:01:48.759 --> 07:02:04.919
think it's the scapulous in your back. It feels quite nice. Actually,

1621
07:02:10.200 --> 07:02:13.439
a good thing about this is you can, if you

1622
07:02:13.520 --> 07:02:27.520
want to, you can just flex or stimulate the various

1623
07:02:27.680 --> 07:02:35.159
muscles in your body gently in order to get more

1624
07:02:35.200 --> 07:02:45.520
of the sense of how they feel. And when you're relaxing.

1625
07:02:50.319 --> 07:02:54.439
When you do tense and muscle and you let it

1626
07:02:54.520 --> 07:03:01.959
go and you let it relax, it relaxes way more

1627
07:03:03.520 --> 07:03:13.599
than it would normally. That you have to feel that

1628
07:03:13.639 --> 07:03:17.599
you're able to do that. There's no point doing it

1629
07:03:17.720 --> 07:03:23.560
if there's an issue with the per part of your body.

1630
07:03:27.040 --> 07:03:33.639
You need to be gentle with yourself at all times

1631
07:03:36.200 --> 07:03:47.799
when relaxing deeply. It's important to be kind to yourself

1632
07:03:55.279 --> 07:04:03.799
as you notice your mind. How much has your mind

1633
07:04:04.119 --> 07:04:31.360
slowed down since we started this recording. How came and

1634
07:04:31.560 --> 07:04:42.959
peaceful is your mind right now? We have nothing to

1635
07:04:43.000 --> 07:04:52.959
think about and just my voice to listen to, because

1636
07:04:53.000 --> 07:05:03.959
you know, the intention behind this recording is relaxation. At

1637
07:05:04.000 --> 07:05:10.439
the very least, for you to feel more relaxed at

1638
07:05:10.439 --> 07:05:13.840
the end of the recording than you did at the beginning,

1639
07:05:18.959 --> 07:05:27.720
at the very least, for your mind to slow down

1640
07:05:30.520 --> 07:05:43.360
because your body continues to relax, because that's what you

1641
07:05:44.959 --> 07:05:54.599
want to happen. That's what you expect.

1642
07:05:58.040 --> 07:05:58.680
To happen.

1643
07:06:04.720 --> 07:06:23.880
For relaxation to fill your body, maybe calm your mind

1644
07:06:24.680 --> 07:06:37.720
to the point of boredom. When you start maybe to

1645
07:06:37.840 --> 07:07:20.119
drift away, it's almost as if you're moving further away

1646
07:07:20.400 --> 07:07:28.040
from your body in your mind, just leaving that there,

1647
07:07:36.000 --> 07:07:40.319
kind of liking it an escape pod in the spaceship

1648
07:07:40.680 --> 07:07:44.080
a movie, a space movie. You know when they get

1649
07:07:44.080 --> 07:07:50.200
into a little pod in it since the month far

1650
07:07:50.279 --> 07:08:19.360
away from the spaceship safe dream and continue to relax

1651
07:08:39.560 --> 07:09:31.680
drifting so empye so so rare.

1652
07:09:44.599 --> 07:09:45.400
Empie s.

1653
07:10:06.560 --> 07:10:21.040
And focusing on the feeding of those individual parts of

1654
07:10:21.119 --> 07:10:26.880
your body that are relaxing.

1655
07:10:28.840 --> 07:10:34.799
One by one.

1656
07:10:37.200 --> 07:10:49.599
You may find that every now and then you realize

1657
07:10:49.720 --> 07:11:00.119
that you aren't listening to my voice. Think you your

1658
07:11:00.240 --> 07:11:14.200
mind started to imagine something different, maybe started to almost

1659
07:11:15.680 --> 07:11:25.119
move into some kind of a dreamy state, and then

1660
07:11:25.159 --> 07:11:31.959
you become aware of my voice again. And even though

1661
07:11:32.080 --> 07:11:38.759
you may want to focus on my voice, you may

1662
07:11:38.919 --> 07:11:50.200
also wish to allow your mind to just drift naturally

1663
07:11:53.599 --> 07:12:07.400
into that space of comfort and safety. As you feel

1664
07:12:15.119 --> 07:12:24.880
more comfort spreading through your body like a warm blanket

1665
07:12:28.840 --> 07:12:43.479
covering you gently, keeping your body at just the perfect temperature,

1666
07:12:53.880 --> 07:13:04.279
and even if you can hear background sounds, they just

1667
07:13:05.680 --> 07:13:19.520
don't seem to matter anymore. There's that sense of peace

1668
07:13:21.959 --> 07:13:36.520
spreads through your mind like a gentle breeze, yet strong

1669
07:13:36.639 --> 07:13:52.639
enough to blow away all negativity, strong enough to remove

1670
07:13:53.159 --> 07:14:05.279
from your mind any anxiety or stress that was there before,

1671
07:14:11.560 --> 07:14:20.479
and blow away any other thoughts or feelings that just

1672
07:14:22.240 --> 07:14:46.680
don't fit with the sense relaxation that is feeling your

1673
07:14:46.759 --> 07:15:10.200
body end your mind unless you focus on your mind

1674
07:15:11.840 --> 07:15:17.119
and count down from ten down to one, and with

1675
07:15:17.479 --> 07:15:43.400
each number you hear, your mind will become slightly more relaxed,

1676
07:15:46.119 --> 07:15:54.560
just just slightly so, from ten down to nine, just

1677
07:15:54.599 --> 07:16:01.919
a slight movement. From nine down to eight, just another

1678
07:16:03.840 --> 07:16:19.400
small change in how you feel. Eight down to seven,

1679
07:16:21.360 --> 07:16:26.799
that feeling is a gap, almost like a gap that

1680
07:16:27.119 --> 07:16:36.840
starts to get wider, the gap between those feelings that

1681
07:16:36.959 --> 07:16:44.040
you used to have in your mind compared to the

1682
07:16:44.080 --> 07:16:51.240
feelings you have. They are growing now, feelings of comfort

1683
07:16:51.560 --> 07:17:03.200
and security and confidence, and that gap becomes wider. Eight

1684
07:17:03.279 --> 07:17:10.279
down to seven, seven down to six, And when you

1685
07:17:10.319 --> 07:17:17.080
get to five, your mind will start to have a

1686
07:17:17.119 --> 07:17:30.360
certain physical sensation, almost like there's a magnet outside of

1687
07:17:30.400 --> 07:17:36.639
your head sucking the tension and the stress and any

1688
07:17:36.720 --> 07:17:44.319
remaining feelings that you don't want, sucking them out through

1689
07:17:44.360 --> 07:17:54.959
your skull. And in down to four you can start

1690
07:17:55.040 --> 07:18:04.080
to really experience that sense of not just emptiness, but space,

1691
07:18:09.439 --> 07:18:17.080
a place full of fresh air, the place where you

1692
07:18:17.159 --> 07:18:23.880
can stretch. It's almost as if as you go down

1693
07:18:23.959 --> 07:18:29.439
to four and three, your mind is expanding, with this

1694
07:18:30.720 --> 07:18:42.840
sense of peace and tranquility growing as it moves down

1695
07:18:43.240 --> 07:18:55.439
to When you get to one, your mind just feels

1696
07:18:55.479 --> 07:19:06.360
exactly how you want to feel. It's almost a perfect feeling,

1697
07:19:12.200 --> 07:19:23.720
maybe a sensation that you'd like to keep a place

1698
07:19:24.040 --> 07:19:45.720
that's safe, where nothing can affect you at all, and

1699
07:19:45.840 --> 07:19:52.159
you can stay in that that space of comfort and confidence,

1700
07:19:54.840 --> 07:20:01.799
confident in your own ability to create this space and

1701
07:20:01.880 --> 07:20:09.040
this feeling of comfort within your own mind just by

1702
07:20:09.159 --> 07:20:11.319
counting from ten.

1703
07:20:12.799 --> 07:20:17.200
Down to one.

1704
07:20:18.040 --> 07:20:22.599
And this is something that you can do yourself when

1705
07:20:22.639 --> 07:20:29.959
you're on your own, the time, when you can maybe

1706
07:20:30.119 --> 07:20:38.840
sit down, maybe just for a few minutes, close your eyes,

1707
07:20:42.560 --> 07:20:55.479
just count slowly from ten down to one and reexperience

1708
07:20:57.200 --> 07:21:08.000
these feelings your mind. And when you feel that way

1709
07:21:08.080 --> 07:21:23.080
in your mind, your body copies your mind, and that

1710
07:21:23.360 --> 07:21:29.880
feeling is spread through your spine and your nervous system

1711
07:21:30.560 --> 07:21:43.080
into every part of your body, travels through your bloodstream,

1712
07:21:43.479 --> 07:22:04.000
healing and relaxing every particle of your existence. And we

1713
07:22:04.080 --> 07:22:12.919
can we can practice this a few times before the

1714
07:22:13.040 --> 07:22:17.599
end of the recording, and then you can practice on

1715
07:22:17.680 --> 07:22:29.560
your own, and each time you count for ten out one,

1716
07:22:29.880 --> 07:22:41.000
the feelings of comfort, calmness, and deep deep relaxation becomes

1717
07:22:41.319 --> 07:22:57.240
stronger and deeper, filling your mind and your brain with

1718
07:22:57.439 --> 07:23:04.599
these positive care. Of course, the spread throughout your body

1719
07:23:06.119 --> 07:23:15.000
relaxing you so quickly, relaxing your whole body and mind

1720
07:23:17.720 --> 07:23:26.080
so very very easily, just by counting.

1721
07:23:27.080 --> 07:23:28.000
From ten.

1722
07:23:30.599 --> 07:23:38.040
Down to one. So we're going to do it now.

1723
07:23:38.639 --> 07:23:42.639
I'm going to count from ten down to one. I'd

1724
07:23:42.759 --> 07:23:47.119
like you to repeat the number after me. So when

1725
07:23:47.119 --> 07:23:55.759
I say ten, you can just repeat to yourself ten.

1726
07:24:01.319 --> 07:24:10.720
Just notice, be aware of how you feel in your

1727
07:24:10.840 --> 07:24:20.360
mind and your body. Then when I say nine, you

1728
07:24:20.439 --> 07:24:23.599
can repeat to yourself.

1729
07:24:25.919 --> 07:24:30.959
Nine a gain.

1730
07:24:32.599 --> 07:24:42.520
Noticing the increase in comfort and calmness in your mind

1731
07:24:43.279 --> 07:24:52.240
and in your body. The same when I say eight,

1732
07:24:55.240 --> 07:25:06.919
when I say seven, six, when I say five, four,

1733
07:25:10.799 --> 07:25:24.720
when I say three, two, and lastly when I say one,

1734
07:25:25.200 --> 07:25:36.200
you can repeat that number. Now. Of course, when you

1735
07:25:37.400 --> 07:25:42.759
do this on your own without listening to me, you

1736
07:25:42.880 --> 07:25:49.720
can say the numbers or whatever speed that you feel

1737
07:25:50.599 --> 07:25:59.439
is necessary for you, so you can adapt. So you

1738
07:25:59.560 --> 07:26:03.880
feel you want to say the numbers ten down to

1739
07:26:04.119 --> 07:26:10.439
one faster than I do, then you go ahead and

1740
07:26:10.479 --> 07:26:14.000
do that. Or if you feel when you do it

1741
07:26:14.040 --> 07:26:20.799
yourself that you'd like to have more more space between

1742
07:26:20.880 --> 07:26:27.680
the numbers, maybe take a lot longer to get from

1743
07:26:27.840 --> 07:26:38.040
ten all the way down to one. That's your choice.

1744
07:26:38.159 --> 07:26:50.759
Also to do. So I'm going to count from ten

1745
07:26:50.959 --> 07:27:00.319
down to one. I want to get to one will

1746
07:27:00.400 --> 07:27:06.080
be the end of this recording, unless, of course, you're

1747
07:27:06.119 --> 07:27:48.279
listening with music, and the music will continue. Ten nine

1748
07:27:55.840 --> 07:28:24.840
eight five.

1749
07:29:24.840 --> 07:30:53.639
Y assassastasattas.

1750
07:31:49.599 --> 07:32:39.439
Twenty ninety eighteen, seventeen, sixteen, fifteen, fourteen thirteen twelve eleven,

1751
07:32:40.400 --> 07:33:32.400
ten nine eight, seven, six, five, four, three two one.

1752
07:33:35.599 --> 07:33:46.000
Now open your eyes, noticing how you physically feel having

1753
07:33:46.040 --> 07:33:53.639
counted down from twenty to one, allowing stress and tension

1754
07:33:54.159 --> 07:33:58.799
to leave through your fingertips and your toes. And as

1755
07:33:58.840 --> 07:34:03.560
you focus on your fingertips, maybe they feel a little

1756
07:34:03.599 --> 07:34:10.680
bit tingly, which is I suppose quite an understanding considering

1757
07:34:10.759 --> 07:34:15.759
the tension has been exiting your body through your fingertips.

1758
07:34:21.720 --> 07:34:23.759
So now I'm going to count from twenty down to

1759
07:34:23.799 --> 07:34:31.159
one again. This time you're get to feel relief at

1760
07:34:31.200 --> 07:34:37.000
tension and stress in the anxiety that you may have

1761
07:34:41.560 --> 07:34:50.000
leaving through your stomach. Just leaving through your stomach, almost

1762
07:34:50.000 --> 07:34:55.799
as if it's just releasing the whole of your stomach

1763
07:34:56.520 --> 07:35:01.479
will enable to just above you chest or below your chest,

1764
07:35:01.560 --> 07:35:06.159
rather so surrounding your belly button area. The whole area

1765
07:35:08.240 --> 07:35:12.880
you can feel the tension of your body where there's left,

1766
07:35:13.119 --> 07:35:18.479
just releasing from that area, and you may notice that

1767
07:35:18.560 --> 07:35:24.840
your stomach will become very relaxed. As I countdown from

1768
07:35:24.880 --> 07:36:49.040
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1769
07:36:53.040 --> 07:37:10.000
three two, And you can open your eyes again if

1770
07:37:10.040 --> 07:37:13.599
you choose, or you can just keep them closed because

1771
07:37:13.639 --> 07:37:20.479
it feels relaxing. Just notice how your stomach feels. I

1772
07:37:20.599 --> 07:37:24.360
notice as your focus, just do a little scan of

1773
07:37:24.439 --> 07:37:33.639
your body. Just notice how your body feels, focusing on

1774
07:37:33.799 --> 07:37:40.799
your upper body, your back, chest, stomach, legs, arms, hands, feet,

1775
07:37:43.799 --> 07:37:50.799
just noticing, and you know, you may start to feel

1776
07:37:53.240 --> 07:37:57.040
more of a sense of tiredness, which may be the

1777
07:37:57.119 --> 07:38:01.919
reason you're listening to this recording because.

1778
07:38:01.599 --> 07:38:05.520
You would like to let.

1779
07:38:05.439 --> 07:38:17.119
Go completely of everything and dread off into a nice, natural, calm,

1780
07:38:17.400 --> 07:38:33.119
relaxing sleep. So now we're going to focus on your forehead,

1781
07:38:36.520 --> 07:38:39.319
and if you choose, you can incorporate your eyes in

1782
07:38:39.439 --> 07:38:46.319
this focus as well. Your forehead and your eyes. It's

1783
07:38:46.400 --> 07:38:50.919
that whole area basically almost as if you were wearing

1784
07:38:50.919 --> 07:38:54.840
a mask, you know, like a I don't know, a

1785
07:38:54.840 --> 07:39:01.840
Batman mask or something, or I'm trying zorro or something,

1786
07:39:01.880 --> 07:39:04.080
you know, the kind of mask that covers your eyes

1787
07:39:04.479 --> 07:39:10.279
but also covers quite a lot of the forehead, and

1788
07:39:10.479 --> 07:39:13.520
focusing on that area, because that's the area that we're

1789
07:39:13.520 --> 07:39:18.360
now going to release tension and stress from your mind

1790
07:39:19.799 --> 07:39:23.720
and your brain, from your mind, and any tension that

1791
07:39:23.799 --> 07:39:27.680
you may have remaining in your face, in your neck,

1792
07:39:28.080 --> 07:39:33.159
and your jaw, in your eyes, your forehead, and all

1793
07:39:33.240 --> 07:39:39.479
your scalp. So basically any tension within your head area,

1794
07:39:40.159 --> 07:39:47.240
including your mind and your brain, and that's going to

1795
07:39:47.279 --> 07:39:55.520
be released through your forehead and your eyes. As I

1796
07:39:55.599 --> 07:41:22.200
count down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

1797
07:41:27.680 --> 07:41:57.360
four three one, noticing and she scanned your face, mataw,

1798
07:41:57.919 --> 07:42:07.319
your eyes, sheep bones, your ears, your forehead, your scalp.

1799
07:42:08.400 --> 07:42:11.520
Your neck, the back of your neck, in.

1800
07:42:11.599 --> 07:42:15.080
The front of your neck, the side of your neck,

1801
07:42:15.200 --> 07:42:16.279
and your throat.

1802
07:42:18.560 --> 07:42:18.880
MH.

1803
07:42:22.240 --> 07:42:35.520
Noticing being aware of the comfort, increased feeling relaxation, not

1804
07:42:35.919 --> 07:42:40.919
just in your head and neck and mind, also the

1805
07:42:41.000 --> 07:42:51.000
rest of your body. Just notice how loose and calm

1806
07:42:51.119 --> 07:42:57.439
you feel, and how easily it is to just let

1807
07:42:57.520 --> 07:43:24.319
go completely, let go completely or easily. So what I'm

1808
07:43:24.360 --> 07:43:27.840
going to do now is I wanted to focus on

1809
07:43:27.880 --> 07:43:35.439
the top of your head, and we're going to allow

1810
07:43:37.080 --> 07:43:45.439
every last piece of tension or stress that might be

1811
07:43:45.759 --> 07:43:51.360
lingering or hiding in your body or mind or head

1812
07:43:52.759 --> 07:43:57.880
to just be sucked out on the top of your

1813
07:43:57.919 --> 07:44:08.279
head and released into the air. One sucked out into

1814
07:44:08.319 --> 07:44:16.599
the clouds. Imagine a big cloud above your head's like

1815
07:44:16.680 --> 07:44:22.799
a whirlpool, and this can suck that tension out the

1816
07:44:22.919 --> 07:44:31.799
top of your head and just take away the good

1817
07:44:32.720 --> 07:44:36.439
use your focus. Imagine an opening on the top of

1818
07:44:36.479 --> 07:44:42.520
your head with that tension and stress and any remaining

1819
07:44:42.759 --> 07:44:46.880
issues may be worries or concerns that have no use

1820
07:44:47.000 --> 07:44:47.240
to you.

1821
07:44:47.400 --> 07:44:51.159
Now you can all be sucked out at the top

1822
07:44:51.240 --> 07:44:52.279
of your head.

1823
07:44:53.560 --> 07:44:59.439
And taken away. As I count down again from twenty

1824
07:45:00.080 --> 07:46:38.680
and to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, even, ten, nine, eight, seven, six.

1825
07:46:42.520 --> 07:47:03.279
Five, four, three, two, wha.

1826
07:47:13.560 --> 07:47:31.680
Breathe, Noticing how you feel, how relaxed and calm you

1827
07:47:31.880 --> 07:47:46.000
physically and mentally feel right now, how peace so your

1828
07:47:46.200 --> 07:47:52.560
mind feels. It feels so nice to just let go,

1829
07:47:54.799 --> 07:48:04.119
to give yourself some space to breathe easily, to think calmly,

1830
07:48:08.919 --> 07:48:13.799
and just to take a break from all that pointless

1831
07:48:13.959 --> 07:48:19.479
worry and concerns about things that you don't need to

1832
07:48:19.560 --> 07:48:30.159
think about right now, because this is your time.

1833
07:48:30.159 --> 07:48:30.840
To let go.

1834
07:48:32.040 --> 07:48:41.840
This is your space to enjoy feeling deeply relaxed, peaceful

1835
07:48:41.959 --> 07:48:49.360
in your mind, relaxed in your body. They can feel

1836
07:48:49.799 --> 07:48:59.639
so good, so nice to just not have to do anything,

1837
07:49:01.919 --> 07:49:10.919
to be able to really enjoy that serenity that comes

1838
07:49:12.360 --> 07:49:18.560
with letting go completely, that peacefulness that comes with.

1839
07:49:25.200 --> 07:49:26.720
Being in this.

1840
07:49:28.400 --> 07:49:38.720
Peaceful space. And you can keep this sense of calmness

1841
07:49:39.319 --> 07:49:50.520
for as long as you choose. If you choose to

1842
07:49:50.680 --> 07:49:57.959
drift off into a deep, healing, natural sleep, then you

1843
07:49:58.000 --> 07:50:09.560
can do that. It's completely up to you, and you

1844
07:50:09.639 --> 07:50:14.279
can keep this feeling of calmness physically and in your

1845
07:50:14.319 --> 07:50:22.400
mind as long as you choose to feel completely relaxed,

1846
07:50:28.080 --> 07:50:36.880
completely relax And I'd like you to make up your

1847
07:50:37.080 --> 07:50:49.759
mind that you're going to relax, and I want to

1848
07:50:49.840 --> 07:50:53.279
explore that with you. What it feels like when you

1849
07:50:53.400 --> 07:51:02.520
actually decide that you're going to relax, not forcing yourself,

1850
07:51:02.560 --> 07:51:08.759
but giving yourself that guess. It is a command, really,

1851
07:51:08.840 --> 07:51:15.799
isn't it. When you're telling yourself relax in a gentle

1852
07:51:15.880 --> 07:51:22.959
but firm way, that only you can really tell yourself

1853
07:51:23.360 --> 07:51:26.240
in that way. You can't really have someone else saying

1854
07:51:26.240 --> 07:51:32.400
to you, now it relax, relax, you know, and it

1855
07:51:32.479 --> 07:51:34.840
needs to be gentle, But you can't someone else can't

1856
07:51:34.919 --> 07:51:44.200
really have the same the same kind of influence or

1857
07:51:44.279 --> 07:51:52.479
power that you have over your own physicality, over how

1858
07:51:52.639 --> 07:52:02.880
you feel, because when you say it to yourself, it

1859
07:52:03.040 --> 07:52:10.919
means more. It's personal, and your brain and your unconscious

1860
07:52:11.080 --> 07:52:17.240
mind and your body listens to what you say. So,

1861
07:52:17.520 --> 07:52:21.319
for example, we'll test it out. We'll do a little test,

1862
07:52:21.439 --> 07:52:25.119
a few little tests along the way, and you can

1863
07:52:25.159 --> 07:52:31.439
get more of an idea of the force, the positive

1864
07:52:31.639 --> 07:52:38.080
force that you can have in creating a sense of

1865
07:52:38.319 --> 07:52:43.319
comfort and relaxation and your body and your mind quite

1866
07:52:43.439 --> 07:52:56.200
quickly just by you telling yourself to relax. So I'm

1867
07:52:56.200 --> 07:53:02.919
going to start by let's focus on your hands. To

1868
07:53:03.040 --> 07:53:05.520
focus on your hands, and just tell your hands to

1869
07:53:05.639 --> 07:53:12.080
relax and just say relax. As you focus on your hands,

1870
07:53:14.240 --> 07:53:18.840
you could say my hands are relaxed, or I want

1871
07:53:18.840 --> 07:53:23.080
my hands to relax. But I think if you actually

1872
07:53:23.119 --> 07:53:30.200
do it directly by focusing and imagining that your hands

1873
07:53:31.119 --> 07:53:33.479
can hear what you're saying, you know, like they've got

1874
07:53:33.560 --> 07:53:39.279
little ears, which is a little weird. So talking to

1875
07:53:39.439 --> 07:53:56.240
your hands and just say relax, noticin how your hands

1876
07:53:56.240 --> 07:54:11.840
start to relax. Now, focus on your eyes and tell

1877
07:54:11.840 --> 07:54:16.880
your eyes to relax. You're just saying the same word relax.

1878
07:54:18.319 --> 07:54:24.880
And find the right tone for you. You know, I

1879
07:54:25.000 --> 07:54:34.720
might say relax, but you you might say relax or relax.

1880
07:54:35.200 --> 07:54:39.319
You know, you might say it differently to yourself, and

1881
07:54:40.360 --> 07:54:46.599
that's important for you to gauge what feels right for you.

1882
07:54:48.240 --> 07:54:53.200
To just tell your eyes to relax, whilst focusing on

1883
07:54:53.240 --> 07:54:58.439
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

1884
07:54:58.880 --> 07:55:05.400
and just tell your eyes directly relax.

1885
07:55:07.279 --> 07:55:33.520
Now.

1886
07:55:34.240 --> 07:55:44.439
Now, I just did that myself. And sometimes you may

1887
07:55:44.520 --> 07:55:49.200
feel that you need a bit more time for the

1888
07:55:49.279 --> 07:55:53.000
different parts to relax, you know, because I start talking

1889
07:55:53.040 --> 07:55:58.360
again and maybe that part hasn't relaxed fully. But what

1890
07:55:58.400 --> 07:56:00.799
will happen is that we'll just continue you to relax

1891
07:56:00.919 --> 07:56:05.240
even though I'm talking and that's happened with my eyes.

1892
07:56:08.040 --> 07:56:12.720
Something else I noticed is when I started focusing on

1893
07:56:12.759 --> 07:56:16.720
my eyes, that actually almost became they got worse before

1894
07:56:16.759 --> 07:56:19.639
they got better in a way. So I felt a

1895
07:56:19.639 --> 07:56:24.959
degree of tension growing in my eyes and then disappearing.

1896
07:56:26.680 --> 07:56:28.880
So I think what that was really was just me

1897
07:56:29.040 --> 07:56:35.360
becoming more aware of the tension that was already there

1898
07:56:35.919 --> 07:56:40.560
that I wasn't. I wasn't focused on it before, so

1899
07:56:40.599 --> 07:56:59.439
I wasn't really acknowledging it or really conscious to those feelings. Yeah,

1900
07:56:59.560 --> 07:57:03.040
my eyes is still continuing to relax, as well as

1901
07:57:03.040 --> 07:57:09.000
my hands. Actually, my hands have got a certain kind

1902
07:57:09.040 --> 07:57:15.080
of energy, like not buzzing, but I can kind of

1903
07:57:17.439 --> 07:57:23.319
feel a degree of energy in my hands. Maybe that's

1904
07:57:23.360 --> 07:57:28.279
where the tension is being released. Maybe that's causing that.

1905
07:57:35.599 --> 07:57:37.840
The next part, I think we should focus on the

1906
07:57:37.880 --> 07:57:40.680
back of the neck. That's a part which quite often,

1907
07:57:42.680 --> 07:57:45.279
well for me, holds tension. I don't know about for

1908
07:57:45.319 --> 07:57:50.279
yourself that. I think it's quite a standard place where

1909
07:57:50.520 --> 07:57:57.560
tension is sometimes held. So, and I'm doing exactly what

1910
07:57:57.599 --> 07:58:00.159
you're doing as you do it as well, so I'm

1911
07:58:00.159 --> 07:58:04.639
telling my body parts to relax as well. So if

1912
07:58:04.680 --> 07:58:06.759
you tell your neck at the back of your neck.

1913
07:58:07.240 --> 07:58:09.479
Focus on the back of your neck, and just say

1914
07:58:12.319 --> 07:58:16.919
relax in your own words, in your own tone, in

1915
07:58:16.959 --> 07:58:19.799
your own voice. You can say out loud, or you

1916
07:58:19.840 --> 07:58:24.759
can just say it to yourself internally. But you're focusing,

1917
07:58:25.159 --> 07:58:28.720
and you're saying it literally to the back of.

1918
07:58:28.680 --> 07:58:31.560
Your neck, as if the back of your neck.

1919
07:58:31.439 --> 07:58:38.119
Can actually hear what you're saying. So do that now,

1920
07:58:38.319 --> 07:58:40.520
Just say relax.

1921
07:58:40.479 --> 07:58:43.439
To the back of your neck, and I'll do the same.

1922
07:59:22.240 --> 07:59:22.439
Now.

1923
07:59:22.439 --> 07:59:27.560
What I noticed, and you may have had similar thing is,

1924
07:59:28.279 --> 07:59:30.919
even though I was focusing on the back of my neck,

1925
07:59:35.880 --> 07:59:42.759
other parts started to, I don't know, show themselves to me,

1926
07:59:43.000 --> 07:59:46.040
or maybe because they want to be relaxed as well.

1927
07:59:46.119 --> 07:59:50.880
But I started noticing the feelings in my shoulders, attention

1928
07:59:51.040 --> 07:59:56.680
in my shoulders and in my upper back. Whether that

1929
07:59:56.799 --> 08:00:02.159
was because my back of my neck was saying, well,

1930
08:00:02.159 --> 08:00:07.200
I'm pretty much okay. It's the other parts that need attention,

1931
08:00:13.560 --> 08:00:16.599
but my low back of my neck is still relaxing.

1932
08:00:18.040 --> 08:00:20.520
But I just became more aware of other parts that

1933
08:00:20.759 --> 08:00:29.439
needed attention. Now, this might happen and it's not. It

1934
08:00:29.479 --> 08:00:32.959
doesn't mean that it's going wrong. It just means you're

1935
08:00:33.000 --> 08:00:39.720
being notified. Of more places that also want to feel relaxed.

1936
08:00:42.919 --> 08:00:47.319
So I'm going to focus on my upper back, so

1937
08:00:47.520 --> 08:00:51.240
you can do the same, even if you don't have

1938
08:00:51.279 --> 08:00:56.639
any feelings of tension that obvious in your upper back.

1939
08:00:58.400 --> 08:01:03.080
If you just focus on your back, can the whole

1940
08:01:03.119 --> 08:01:07.959
area from the shoulder blades down to the middle of

1941
08:01:07.959 --> 08:01:12.319
your back and the spine, And with me, it's more

1942
08:01:12.360 --> 08:01:20.159
the shoulder blades are more. Yeah, that's the parts they

1943
08:01:20.279 --> 08:01:28.799
really sort of giving me the nod that they need

1944
08:01:28.840 --> 08:01:29.319
to relax.

1945
08:01:29.400 --> 08:01:29.919
In the sound.

1946
08:01:29.919 --> 08:01:32.159
It's gonna ask that part to relax.

1947
08:01:32.919 --> 08:01:33.919
And you can do the same.

1948
08:01:34.040 --> 08:02:00.880
Now, relax up the back. There's something straight which happened there.

1949
08:02:01.279 --> 08:02:03.959
And this often happens.

1950
08:02:04.000 --> 08:02:04.959
I've been doing this for.

1951
08:02:07.799 --> 08:02:13.720
Sixteen years or something, and often I'm on I'm surprised

1952
08:02:14.520 --> 08:02:21.319
but amazed really that there can be a feeling. So

1953
08:02:21.479 --> 08:02:23.560
when I was focusing.

1954
08:02:23.119 --> 08:02:26.000
On the back of my neck, my upper back.

1955
08:02:25.959 --> 08:02:31.080
Was starting to feel quite stressed and in need of attention.

1956
08:02:33.520 --> 08:02:36.639
As soon as I started talking to you about my

1957
08:02:36.759 --> 08:02:41.919
upper back and talking about, you know, getting ready to

1958
08:02:42.000 --> 08:02:46.799
ask the upper back to relax, my op back already

1959
08:02:46.880 --> 08:02:52.720
started to relax. It's almost as if it doesn't need

1960
08:02:52.759 --> 08:03:02.799
to hear the words just needs attention, just needs to

1961
08:03:02.840 --> 08:03:15.319
be noticed. And that is something that often happens in

1962
08:03:16.159 --> 08:03:23.119
this type of situation is when you start to relax

1963
08:03:24.639 --> 08:03:27.919
a couple of parts of your body, as we've done

1964
08:03:28.040 --> 08:03:35.799
with our hands, our eyes and eyelids, and now back

1965
08:03:35.840 --> 08:03:44.680
of the neck, top of the back, upper back, the

1966
08:03:44.720 --> 08:03:51.479
rest of the body seems to just take notice and

1967
08:03:51.599 --> 08:04:00.000
decide in its own way to start relaxing. Other parts

1968
08:04:00.080 --> 08:04:10.200
to your body start to just become looser. I suppose

1969
08:04:10.279 --> 08:04:12.799
it's kind of like a bit of an avalanche, you know,

1970
08:04:14.319 --> 08:04:17.639
the little ball starts rolling and before you know it,

1971
08:04:17.720 --> 08:04:30.040
the whole of your body is completely relaxed and calm.

1972
08:04:30.119 --> 08:04:37.759
And if you focus on your face, you focus on

1973
08:04:37.799 --> 08:04:46.479
your eyes, your eyelids, your eyebrows, and the muscles around

1974
08:04:46.520 --> 08:04:56.080
your eyes, maybe you start to notice that your forehead

1975
08:04:56.360 --> 08:05:01.880
is more relaxed than it was, Your face is more relaxed.

1976
08:05:04.599 --> 08:05:08.360
I would say, my entire face is a lot more

1977
08:05:08.360 --> 08:05:22.080
relaxed than it was. So we're going to focus now

1978
08:05:22.279 --> 08:05:30.200
on your shoulders again, just like before. Just tell your shoulders.

1979
08:05:30.840 --> 08:05:33.159
I mean, you can do them in the digity. You

1980
08:05:33.200 --> 08:05:37.119
can do the right shoulder and left shoulder. I just

1981
08:05:37.200 --> 08:05:41.560
generally do both at the same time, and just tell

1982
08:05:41.759 --> 08:05:44.759
your shoulders as you focus on them in your mind,

1983
08:05:46.080 --> 08:05:51.439
focus on how I feel. Maybe you can see them

1984
08:05:51.799 --> 08:06:01.959
in your mind's eye. Just tell your shoulders to relax

1985
08:06:39.520 --> 08:06:55.840
as nice as they relax. But do you notice, especially

1986
08:06:56.040 --> 08:07:04.319
my back is the nection between the different parts the back,

1987
08:07:04.680 --> 08:07:14.400
the shoulders, the neck, being all connected and being such

1988
08:07:15.159 --> 08:07:20.880
a large part of your body, it's almost hard to

1989
08:07:20.919 --> 08:07:29.200
separate them from each other. And my lower back has

1990
08:07:29.240 --> 08:07:38.520
started to relax on insw Maybe I'm going too slow,

1991
08:07:41.000 --> 08:07:44.400
and that could be an issue because we all go

1992
08:07:44.479 --> 08:07:50.799
at different speeds. And the idea at the beginning of

1993
08:07:50.880 --> 08:07:53.439
this recording was for you to be able to just

1994
08:07:53.680 --> 08:08:10.159
say to yourself, relax without focusing on any particular part

1995
08:08:10.279 --> 08:08:16.200
of your body. Because when you know that telling your

1996
08:08:16.240 --> 08:08:28.319
hands to relax and your hands relax, you tell your

1997
08:08:29.040 --> 08:08:36.319
eyelids and your eyes, the muscles around your eyes and

1998
08:08:36.439 --> 08:08:43.759
your eyebrows to relax and they relax.

1999
08:08:49.200 --> 08:08:52.159
When you tell the back of your neck.

2000
08:08:55.240 --> 08:09:11.319
To relax, and it relaxes, until you're up a back

2001
08:09:17.959 --> 08:09:40.840
to relax and it relaxes. It tell your shoulders to

2002
08:09:40.959 --> 08:10:18.360
relax and they relax. When you told your hands to relax,

2003
08:10:19.080 --> 08:10:30.439
They relaxed and they continued to relax. When you told

2004
08:10:30.479 --> 08:10:38.639
your eyelids, the muscles around your eyes, your eyebrows, to relax,

2005
08:10:40.639 --> 08:10:41.919
they relaxed.

2006
08:10:44.919 --> 08:10:46.919
And continue.

2007
08:10:47.680 --> 08:10:56.479
To relax. When you told the back of your neck,

2008
08:10:57.799 --> 08:11:03.599
focused on the back of your neck and told it

2009
08:11:03.720 --> 08:11:23.319
to relax, it relaxed and continued to relax. And you

2010
08:11:23.439 --> 08:11:33.560
told your alpa back to relax, be relaxed and continued

2011
08:11:36.080 --> 08:11:49.880
to relax. That's with your shoulders. He told your shoulders

2012
08:11:49.919 --> 08:12:03.319
to relax. In your shoulders relaxed and continued to relax.

2013
08:12:08.959 --> 08:12:17.279
And it's not just that, it's that the rest of

2014
08:12:17.360 --> 08:12:24.520
your body has also been listening, and that relaxation has

2015
08:12:24.680 --> 08:12:31.000
been spreading. So from your eyes, the relaxation spread to

2016
08:12:31.119 --> 08:12:39.479
your forehead, around your face, into your skin, into your jaw,

2017
08:12:48.799 --> 08:12:52.959
into the front and sides of your neck, all the

2018
08:12:53.000 --> 08:13:05.279
way down your chest and stomach. Your relaxed hands and shoulders.

2019
08:13:06.439 --> 08:13:08.919
Meet up through your.

2020
08:13:08.840 --> 08:13:11.040
Arms, relaxing.

2021
08:13:12.400 --> 08:13:21.919
The four arms, your upper arms, elbows, your wrists, letting,

2022
08:13:22.000 --> 08:13:29.959
your your.

2023
08:13:29.919 --> 08:13:40.400
Lower back, your hips, buttons growing. You just start to relax,

2024
08:13:40.520 --> 08:13:53.759
so continue even your comfort spreading through your legs all

2025
08:13:53.759 --> 08:14:03.040
the way down to your ankles, the tops of your feet,

2026
08:14:03.919 --> 08:14:09.040
the side of your feet, and the bottoms of your feet,

2027
08:14:12.799 --> 08:14:32.119
relaxing into your toes, each toe relaxing, be calm, loose,

2028
08:14:44.400 --> 08:14:55.799
and if your body relaxes more, your mind becomes slower

2029
08:15:01.159 --> 08:15:16.919
there peaceful, to the point where if you choose to

2030
08:15:17.080 --> 08:15:34.840
fall asleep, you can easily do that easy drift dying

2031
08:15:39.959 --> 08:15:47.919
because there's nothing going on in your mind, the brains peaceful,

2032
08:15:56.279 --> 08:16:29.880
your body continues to relax, and with that connection between

2033
08:16:30.040 --> 08:16:35.959
your body relaxing, the word that you say to yourself

2034
08:16:38.360 --> 08:16:49.520
relax means that you don't need to focus on just

2035
08:16:49.799 --> 08:17:00.080
one part. You can just focus on your entire body,

2036
08:17:03.840 --> 08:17:29.119
saying the powerful word whoks and observe those familiar sensations

2037
08:17:29.919 --> 08:17:46.159
of comfort spreading throughout your body, loosening and calming and

2038
08:17:46.599 --> 08:18:02.479
healing every part to your body heaving more relaxed.

2039
08:18:17.119 --> 08:18:20.560
So all you need to do from now on is

2040
08:18:20.759 --> 08:18:23.759
just tell your something.

2041
08:18:27.279 --> 08:18:57.840
Relax and absurd feeding completely could and calm sor rex

2042
08:19:01.639 --> 08:20:03.959
starting now with number twenty nineteen, eighteen, seventeen, sixteen, fifty

2043
08:20:26.520 --> 08:21:03.599
fourteen thirty as.

2044
08:21:32.319 --> 08:21:32.520
Well.

2045
08:21:34.680 --> 08:25:22.119
Assassatasaaaaaaaaaaaaaaaaaaaaaat assassas.

2046
08:25:19.759 --> 08:26:57.439
U y e s.

2047
08:27:16.919 --> 08:28:25.840
Sa u.

2048
08:29:01.119 --> 08:29:43.639
M m m m yeah, yeah, h m m.

2049
08:30:02.680 --> 08:32:17.919
Why Assassastasia.

2050
08:32:58.000 --> 08:33:20.279
Two counting down from ten to one ten nine eight seven, six,

2051
08:33:22.479 --> 08:33:33.599
five four three two.

2052
08:33:34.360 --> 08:33:40.880
One.

2053
08:33:41.599 --> 08:33:44.520
And maybe that was a bit too quick in order

2054
08:33:44.560 --> 08:33:48.520
to relax. Maybe it's a bit too fast for you

2055
08:33:48.799 --> 08:33:58.560
to notice the calming of your body, maybe even a

2056
08:33:58.560 --> 08:33:59.799
little bit of pressure there.

2057
08:33:59.840 --> 08:34:00.000
Life.

2058
08:34:01.200 --> 08:34:03.400
You'll count it down from ten to one. What do

2059
08:34:03.479 --> 08:34:06.919
you expect me to do? Man, expect me to stick

2060
08:34:06.919 --> 08:34:16.360
go with floppy just because you're counting down to If

2061
08:34:16.400 --> 08:34:19.759
you try it again, but this time, I go this

2062
08:34:20.040 --> 08:34:27.240
lower this time, and you focus on the whole of

2063
08:34:27.279 --> 08:34:35.400
your body before we focus on your legs. Just notice

2064
08:34:35.680 --> 08:34:48.479
how your body does start to feel more relaxed with

2065
08:34:49.720 --> 08:35:13.759
every number that I count down ten nine eight seven,

2066
08:35:22.880 --> 08:36:38.319
six five four three two one, And just notice how

2067
08:36:40.479 --> 08:36:50.080
how you feel, generally, how your body feels. It's not

2068
08:36:50.119 --> 08:37:01.119
necessarily even about counting down from ten to one. It's

2069
08:37:01.200 --> 08:37:18.400
that space that you have, that space between being active

2070
08:37:20.720 --> 08:37:31.080
physically or mentally, just sitting or lying down, just being there,

2071
08:37:31.799 --> 08:37:37.279
not doing anything, not saying anything, not deeding to think

2072
08:37:37.360 --> 08:37:43.279
about anything. So it opens up a space, you know,

2073
08:37:43.439 --> 08:37:53.479
a bit of a space, a gap, and the more

2074
08:37:54.040 --> 08:37:57.520
I cam down from ten to one, the bigger that

2075
08:37:57.599 --> 08:38:07.119
gap becomes. So there's that gap of calmness, of comfort

2076
08:38:07.639 --> 08:38:23.919
and relaxation. It's a nice feeling, and it moves those

2077
08:38:25.680 --> 08:38:31.560
stresses or discomforts physically or emotionally, moves them.

2078
08:38:33.159 --> 08:38:38.840
Away.

2079
08:38:40.319 --> 08:38:41.680
Allows you.

2080
08:38:43.959 --> 08:38:44.560
To just.

2081
08:38:47.479 --> 08:38:54.240
Slow down, someone to count again from ten down to one,

2082
08:38:54.639 --> 08:38:56.639
and notice that.

2083
08:38:57.319 --> 08:39:02.080
Gap widening, the gap.

2084
08:39:03.759 --> 08:39:08.400
And as it widens, it's almost like the stress and

2085
08:39:08.520 --> 08:39:26.159
attention falls into the gap. It gives you that distance,

2086
08:39:28.119 --> 08:40:20.840
that space. Now ten nine six eight, seven, six, five

2087
08:40:31.959 --> 08:41:16.599
four three.

2088
08:41:07.159 --> 08:41:36.880
Two one.

2089
08:41:37.599 --> 08:41:42.040
And how does your body feel.

2090
08:41:43.919 --> 08:41:56.759
Now?

2091
08:41:56.799 --> 08:42:08.759
Can you notice the do you feeling harmor do you

2092
08:42:09.040 --> 08:42:37.119
feeling more relaxed? As we now focus.

2093
08:42:36.799 --> 08:42:39.400
On your legs, just.

2094
08:42:39.400 --> 08:43:00.880
Your legs, We're just gonna start with focusing on your thighs.

2095
08:43:15.560 --> 08:43:20.119
Of course, it's not the most exciting thing to be doing,

2096
08:43:20.680 --> 08:43:27.040
because I'm sure, like most of your body is not

2097
08:43:27.119 --> 08:43:28.159
a lot going.

2098
08:43:27.880 --> 08:43:29.439
On right now.

2099
08:43:37.599 --> 08:43:43.880
Just focusing on the whole of your thighs, the tops

2100
08:43:43.919 --> 08:43:50.000
of your thighs, the sides of your thighs, the bottoms

2101
08:43:50.040 --> 08:43:54.639
of your thighs. You're outer thighs and you're inner thighs.

2102
08:43:56.759 --> 08:44:00.680
Basically the whole of your thigh that leads into your

2103
08:44:00.759 --> 08:44:15.680
hip and it goes down to your knee joints. Now,

2104
08:44:15.759 --> 08:44:22.799
this is a big area, it's a very heavy area.

2105
08:44:23.279 --> 08:44:29.319
It's very strong, probably the strongest muscles in your body

2106
08:44:30.000 --> 08:44:44.319
or in your thighs. But I don't think we perhaps

2107
08:44:46.040 --> 08:44:56.680
will give enough attention to our thighs. Perhaps we don't

2108
08:44:58.279 --> 08:45:07.080
acknowledge how in important our thighs are to our lives,

2109
08:45:18.560 --> 08:45:28.040
how much they actually do for us all through our lives.

2110
08:45:35.119 --> 08:45:41.040
And it may seem sound really weird, but I think

2111
08:45:41.080 --> 08:45:48.040
that all of our body parts, especially our thighs, need

2112
08:45:48.200 --> 08:46:02.639
some TLC, a bit of love shown, a bit of acknowledgement,

2113
08:46:05.360 --> 08:46:13.880
thank you gratitude for what ourd thighs.

2114
08:46:13.840 --> 08:46:14.799
Do for us.

2115
08:46:21.000 --> 08:46:26.599
And I know this may sound and a strange. Maybe

2116
08:46:26.639 --> 08:46:29.439
you think, why am I sure that? How I should

2117
08:46:29.439 --> 08:46:34.279
be out in the garden hugging a tree or something. Wow,

2118
08:46:38.439 --> 08:46:40.880
it's hard to set a microphone up on a tree.

2119
08:46:41.759 --> 08:46:43.959
That's why I'm doing this indoors. Otherwise I would be

2120
08:46:44.040 --> 08:46:47.799
outside hugging a tree. Now I can't see the television

2121
08:46:47.840 --> 08:46:56.520
from the tree. If you move down to your knees,

2122
08:46:58.319 --> 08:47:06.279
gain such an important part. And I think we don't

2123
08:47:06.360 --> 08:47:14.240
necessarily I'll speak for myself here. I don't necessarily appreciate

2124
08:47:16.000 --> 08:47:21.119
all that my needs do for me until I have

2125
08:47:21.200 --> 08:47:26.439
a problem with my knee. Occasionally, if I ever, maybe

2126
08:47:26.439 --> 08:47:32.080
i'll pash it or it's aching for some reason. It's

2127
08:47:32.279 --> 08:47:38.080
then that I realize how much it does. You know,

2128
08:47:38.159 --> 08:47:44.159
the benefit of being able to use my legs without

2129
08:47:45.840 --> 08:47:53.119
any kind of physical discomfort is a beautiful thing that's

2130
08:47:53.319 --> 08:48:01.759
possibly not appreciated until it's temporarily removed. You know that's comfort.

2131
08:48:05.840 --> 08:48:10.479
But as you focus on your knees, regardless of how

2132
08:48:10.520 --> 08:48:18.040
your knees feel, you can have that sense of gratitude

2133
08:48:19.520 --> 08:48:22.240
and love to your needs for all that they do

2134
08:48:22.360 --> 08:48:36.279
for you. You can still have that attention on your thighs.

2135
08:48:36.919 --> 08:48:43.680
Maybe notice how your thighs feel, Maybe notice that they

2136
08:48:44.560 --> 08:49:02.400
are relaxing more deeply as you focus now on the

2137
08:49:02.439 --> 08:49:06.880
bottoms of your legs, your shins, and your calf muscles,

2138
08:49:07.360 --> 08:49:15.040
the bones between your knees and your feet incorporate, and

2139
08:49:15.119 --> 08:49:26.080
of course, your ankles so important. You know, anyone that's

2140
08:49:26.080 --> 08:49:32.880
had even the slightest sprain of an ankle knows how

2141
08:49:34.279 --> 08:49:44.599
how much we take our ankles are granted. And it's

2142
08:49:44.680 --> 08:49:46.919
kind of strange in a way when you think that,

2143
08:49:49.319 --> 08:49:53.279
you know, logically our wrists are a lot thinner than

2144
08:49:53.400 --> 08:49:57.639
the rest of their arms, which is okay, it doesn't

2145
08:49:58.040 --> 08:50:01.119
I can't see any problem with that because we're just

2146
08:50:01.200 --> 08:50:09.000
picking stuff up. Our ankles so much thinner than the

2147
08:50:09.000 --> 08:50:19.279
rest of our legs, and from a physics perspective or

2148
08:50:19.439 --> 08:50:23.639
logical even it doesn't really make sense that all this

2149
08:50:23.840 --> 08:50:32.680
weight would ultimately be resting on your ankles then leading

2150
08:50:32.720 --> 08:50:45.680
to your feet, a thin area, thin bone. Yeah, it

2151
08:50:45.840 --> 08:50:51.759
does so much great work. Supports us, supports our body

2152
08:50:53.000 --> 08:51:03.360
for a lifetime, helps us to balance, It helps you

2153
08:51:03.439 --> 08:51:15.919
to get her around, to be mobile. And there's the

2154
08:51:15.959 --> 08:51:24.119
calf muscles. Of course, when I was younger, I couldn't

2155
08:51:24.119 --> 08:51:29.599
see the point in calf muscles. Didn't seem to do anything. Okay,

2156
08:51:30.680 --> 08:51:34.240
if I walked around on tiptoes, then my calf muscles

2157
08:51:34.240 --> 08:51:37.799
get some work. But of course that's not true. The

2158
08:51:37.880 --> 08:51:41.360
calf muscles are being used whenever we.

2159
08:51:41.560 --> 08:51:42.759
Use our legs.

2160
08:51:47.880 --> 08:52:00.520
And your shins there to protect your lower legs, shaped

2161
08:52:00.560 --> 08:52:06.720
in a way almost as a protector for the bone,

2162
08:52:12.840 --> 08:52:25.000
leading of course to your ankles and your feet. We're

2163
08:52:25.000 --> 08:52:26.919
not going to focus on your feet we're just going

2164
08:52:27.000 --> 08:52:33.319
to focus on the legs. And I realize and now

2165
08:52:33.319 --> 08:52:37.959
that I've mentioned your feet, it probably focuses on them anyway,

2166
08:52:38.439 --> 08:52:40.759
So maybe I should focus on your feet.

2167
08:52:40.520 --> 08:52:41.040
A little bit.

2168
08:52:45.040 --> 08:52:49.520
You can have them in your awareness the same as

2169
08:52:49.560 --> 08:52:53.919
you have your thighs in your awareness. Even though we

2170
08:52:54.040 --> 08:53:00.680
haven't been focusing on your thighs a few minutes focusing

2171
08:53:00.759 --> 08:53:17.479
on your ankles, there's still that sensation of comfort in

2172
08:53:17.520 --> 08:53:29.360
your thighs, and there's that movement of energy because the

2173
08:53:29.479 --> 08:53:37.119
thighs hold lots of different sensations. Of course, there's the muscles,

2174
08:53:37.680 --> 08:53:42.080
the big strong muscles that we have in our thighs,

2175
08:53:50.479 --> 08:53:56.200
but the skin on the outside of the thighs, as

2176
08:53:56.279 --> 08:54:00.840
in the outside of all of our body, can be

2177
08:54:01.040 --> 08:54:18.720
very sensitive, sensitive to the touch, sensitive to temperature, and

2178
08:54:18.880 --> 08:54:27.319
inside your thighs the bones, there's the muscle, there's the blood, vessels,

2179
08:54:27.439 --> 08:54:37.759
the arch trees, all this stuff inside your thighs. I

2180
08:54:37.799 --> 08:54:41.279
guess sometimes it'd be nice if you could actually put

2181
08:54:41.319 --> 08:54:48.720
your fingers inside your thighs and a message, so you

2182
08:54:48.720 --> 08:54:52.279
can message on the outside, of course, but to be

2183
08:54:52.319 --> 08:54:55.720
able to get deep into the muscles, to be able

2184
08:54:55.720 --> 08:55:00.919
to just massage inside your thighs, Message.

2185
08:55:00.479 --> 08:55:03.040
In the bones of your leg.

2186
08:55:05.000 --> 08:55:14.840
Message in or the veins, and just gently healing the fives,

2187
08:55:18.759 --> 08:55:24.080
and you could move down message and inside your knees,

2188
08:55:25.479 --> 08:55:32.319
just message in those bones, but with healing fingertips, spreading

2189
08:55:32.360 --> 08:55:38.240
that healing energy deep into the choice of your knees.

2190
08:55:43.560 --> 08:55:47.240
Of course, there's the back of your your knee and

2191
08:55:47.360 --> 08:55:53.400
the inside crease where your knee is. It's a really

2192
08:55:53.560 --> 08:55:59.560
sensitive area, really feels very nice when you stroke it.

2193
08:56:00.840 --> 08:56:04.240
That might be because it's an area that's not really

2194
08:56:04.400 --> 08:56:10.919
touched very often. It's almost like a hidden part, that

2195
08:56:11.200 --> 08:56:15.479
crease in your legs. It's almost.

2196
08:56:17.200 --> 08:56:17.680
It's like a.

2197
08:56:17.680 --> 08:56:22.959
Part that has a sensitivity which is a little bit different.

2198
08:56:30.799 --> 08:56:40.720
Of course, it's protected by your legs. So you can

2199
08:56:40.759 --> 08:56:44.919
imagine putting your fingers into that crease.

2200
08:56:45.439 --> 08:56:51.840
In your legs.

2201
08:56:51.880 --> 08:56:55.479
Followed in between your legs, you can just message with

2202
08:56:55.599 --> 08:57:02.560
your fingertips. Imagine your fingertips going inside mad massage in

2203
08:57:02.680 --> 08:57:12.200
the muscle tissue. You can of course field the bones

2204
08:57:12.639 --> 08:57:24.560
of your knees, heathing through your fingertips, and then as

2205
08:57:24.639 --> 08:57:30.319
you go down to your calf muscles, and that's the

2206
08:57:30.360 --> 08:57:33.880
part I'd like to be able to really put my

2207
08:57:34.000 --> 08:57:42.840
fingertips deep inside my calf muscles, massage in every single

2208
08:57:43.799 --> 08:57:55.479
tissue of that muscle, heathing every part, and then doing

2209
08:57:55.520 --> 08:58:03.880
the same for my shins, Massage in gently stroking the bones,

2210
08:58:05.599 --> 08:58:11.840
gently stroking them, healing and loving way, because they deserve

2211
08:58:11.919 --> 08:58:17.840
to be treated as the precious bones that they are.

2212
08:58:19.360 --> 08:58:22.639
Our legs are so precious as in all the other

2213
08:58:22.759 --> 08:58:30.840
parts of our body. They're more precious of amyture on

2214
08:58:31.000 --> 08:58:47.360
the planet. When you start to think about your legs

2215
08:58:47.479 --> 08:58:55.479
in this way, it can change your perspective.

2216
08:58:58.200 --> 08:58:59.560
It might sound a bit.

2217
08:59:02.400 --> 08:59:06.720
A bit silly to start with the idea of having

2218
08:59:07.599 --> 08:59:17.479
love for your legs, showing appreciation for your thighs, want

2219
08:59:17.520 --> 08:59:21.200
them to be able To put your hands in your

2220
08:59:21.240 --> 08:59:29.799
thighs the message the muscles and the bones, and to

2221
08:59:29.880 --> 08:59:38.279
get your fingers deep in there, releasing all tension, just

2222
08:59:38.319 --> 08:59:47.759
to show how much you care about your legs, how

2223
08:59:47.840 --> 08:59:53.759
much you care for what your legs do for you regularly,

2224
08:59:56.119 --> 09:00:06.360
your knees, your calves, your ankle, the strength of your ankles,

2225
09:00:09.240 --> 09:00:13.959
considering how thin they are compared to the rest of

2226
09:00:14.000 --> 09:00:23.840
your legs, especially of thighs. Yeah, they're so strong, so flexible,

2227
09:00:27.599 --> 09:00:40.400
absolutely amazing things. Your ankles are truly a gift because

2228
09:00:40.439 --> 09:00:49.240
of what they do for you, supporting all that weight,

2229
09:00:51.200 --> 09:00:55.680
regardless of how what weight you are, even if you're

2230
09:00:55.720 --> 09:01:00.720
only ate stones, there's still a lot of wait for

2231
09:01:00.880 --> 09:01:02.439
these little ankles.

2232
09:01:05.919 --> 09:01:08.119
Now, I'm a look heavy that eats them.

2233
09:01:09.599 --> 09:01:17.759
Double that. Yet my ankles support my body.

2234
09:01:18.119 --> 09:01:24.439
All the time. Whether they do keep off.

2235
09:01:24.279 --> 09:01:25.720
A sigh of relief when.

2236
09:01:25.520 --> 09:01:30.720
I sit down. That's it. You've had my whole necks.

2237
09:01:30.520 --> 09:01:39.680
Though my feet feet also go h. My toast flat.

2238
09:01:40.919 --> 09:02:00.319
I'm so happy.

2239
09:02:01.439 --> 09:02:11.159
Your legs really are amazing. And I know they're talking about.

2240
09:02:11.599 --> 09:02:17.080
Talking about your legs is probably possibly it's one of

2241
09:02:17.119 --> 09:02:21.400
the most most boring things I've ever heard anyone say.

2242
09:02:22.319 --> 09:02:29.799
Possibly you're boring or not. Everything I said is true.

2243
09:02:32.240 --> 09:02:47.119
Your legs are amazing. Your legs deserve not just respect,

2244
09:02:52.919 --> 09:03:04.919
they deserve to relax deeply. They deserve to.

2245
09:03:04.880 --> 09:03:07.279
Take some time out of the day.

2246
09:03:09.279 --> 09:03:45.720
To just lego completely. The legs really can relax. And

2247
09:03:45.799 --> 09:03:49.799
because the legs are so such a most you know,

2248
09:03:50.000 --> 09:03:55.959
very important part of your body, and you relact your legs,

2249
09:03:56.040 --> 09:04:03.240
the rest of your body also naturally follows in that

2250
09:04:07.000 --> 09:04:17.880
journey of comfort. I can feel it in my hips

2251
09:04:19.240 --> 09:04:25.759
my hips feel really loose, and also my.

2252
09:04:25.840 --> 09:04:29.759
Lwer back as well. My lighter back.

2253
09:04:29.799 --> 09:04:35.360
Really feels it feels stretched, even though I'm just sitting

2254
09:04:35.360 --> 09:04:41.439
in a chair and there's no stretching as far as

2255
09:04:41.439 --> 09:04:44.479
I'm aware that I'm doing. It's almost as if the

2256
09:04:44.599 --> 09:04:48.599
muscles are just relaxed so much that there is a

2257
09:04:48.720 --> 09:05:13.479
natural stretch as the tension has reduced a lot. An

2258
09:05:13.520 --> 09:05:21.799
an alven countdown from ten downs one and you can

2259
09:05:21.799 --> 09:05:47.119
continue to fill wonderfully relaxed ten nine eight seven six,

2260
09:05:50.240 --> 09:06:23.160
five four three tube. Why relaxed? So I'm just going

2261
09:06:23.199 --> 09:06:28.000
to count down and fire down to one. And as

2262
09:06:28.000 --> 09:06:33.959
a countdown, if you just focus on the numbers, just

2263
09:06:34.120 --> 09:06:44.760
the numbers counting down, and notice how you feel in

2264
09:06:44.800 --> 09:06:50.519
this moment as you hear the numbers counting down, knowing

2265
09:06:50.680 --> 09:07:04.279
that those numbers counting down represent you feeling calmer, not

2266
09:07:04.519 --> 09:07:12.319
just in your body, but also relaxing your mind. I

2267
09:07:12.559 --> 09:07:17.879
just notice how you fell. There's nothing to do, there's

2268
09:07:18.000 --> 09:07:26.680
nothing to say, there's nothing to think about. Starting weird

2269
09:07:27.400 --> 09:08:14.360
number five four three two one. And as you notice

2270
09:08:18.440 --> 09:08:27.599
the gradual letting go the the tension in your body,

2271
09:08:30.199 --> 09:08:35.919
you may also begin to notice and be aware of

2272
09:08:36.040 --> 09:08:45.080
how your mind is starting to slow down. This is

2273
09:08:45.199 --> 09:08:51.879
just a natural thing that happens. It's not really a

2274
09:08:51.919 --> 09:08:59.000
special procedure. It's just natural because it's your body relaxes

2275
09:08:59.199 --> 09:09:03.839
your mind or so it starts to relax and the

2276
09:09:03.919 --> 09:09:07.800
more your mind relaxes, the more your body relaxes. Just

2277
09:09:07.839 --> 09:09:11.400
a continuous circle of relaxation.

2278
09:09:17.440 --> 09:09:18.160
And there's that.

2279
09:09:19.160 --> 09:09:27.040
Calmness that comes from relative quietness. You know, even even

2280
09:09:27.040 --> 09:09:34.040
if there's background sounds either your side, online, it's still

2281
09:09:34.519 --> 09:09:35.000
going to.

2282
09:09:35.080 --> 09:09:38.919
Be quite calm.

2283
09:09:39.080 --> 09:09:39.959
You know, you haven't got.

2284
09:09:39.839 --> 09:09:45.000
The television on, there's no music in the background, unless

2285
09:09:45.000 --> 09:09:52.440
you're listening to the recorded with music. Of course, you're

2286
09:09:52.599 --> 09:09:54.760
very likely not going to be sitting in a room

2287
09:09:54.800 --> 09:09:59.400
with other people. Of course it might be, but generally

2288
09:09:59.519 --> 09:10:02.839
it's more idea if you can do this on your own,

2289
09:10:04.360 --> 09:10:14.480
so no distractions, and when you stop thinking about stuff,

2290
09:10:21.000 --> 09:10:32.160
relaxation automatically rises. A sense of comfort starts to grow,

2291
09:10:35.800 --> 09:10:42.519
and without trying to build it up into something fantastical,

2292
09:10:46.279 --> 09:10:55.279
something magical, this is just a natural process, something that's

2293
09:10:56.199 --> 09:11:05.160
easy to accomplish. In fact, it's almost you know, the

2294
09:11:05.440 --> 09:11:12.199
sense of relaxing completely happens really when you put no

2295
09:11:12.319 --> 09:11:16.919
effort into it. It's not something that you can really force.

2296
09:11:19.559 --> 09:11:29.239
It's something that happens naturally. And part of the process

2297
09:11:29.319 --> 09:11:40.559
of this recording and others is simply two allow you

2298
09:11:42.879 --> 09:11:53.839
to take advantage of this space. This time. It's just.

2299
09:11:57.919 --> 09:12:02.800
Let go, to just be here.

2300
09:12:03.959 --> 09:12:16.879
To be in tune with how you feel, yet with

2301
09:12:17.599 --> 09:12:29.000
the intention one of wanting to relax deeply and maybe

2302
09:12:29.160 --> 09:12:35.360
even to fall asleep, depending on what it is that

2303
09:12:35.480 --> 09:12:38.879
you wish for yourself.

2304
09:12:40.080 --> 09:12:40.919
In this moment.

2305
09:12:47.839 --> 09:12:57.239
As we know, relaxing is the majority of the process

2306
09:12:57.319 --> 09:13:01.160
of falling sleep. The actually fall in the sleep part

2307
09:13:01.360 --> 09:13:09.680
is the tiny bit at the end. The deeper relaxed

2308
09:13:09.879 --> 09:13:31.440
do you become, the easier you find yourself drifting. You

2309
09:13:31.519 --> 09:13:42.319
can also choose stay focused on my voice and really

2310
09:13:42.800 --> 09:14:12.519
enjoy the process, gradually relaxing each muscle in your body

2311
09:14:17.680 --> 09:14:33.279
ritlessly and just observing the sensation.

2312
09:14:38.519 --> 09:14:39.559
I'm letting go.

2313
09:14:45.919 --> 09:14:56.720
Completely this time on an account from six down to one,

2314
09:15:01.559 --> 09:15:01.959
and you.

2315
09:15:02.080 --> 09:15:09.639
Can notice your mind calming down more.

2316
09:15:10.720 --> 09:15:12.680
With each number.

2317
09:15:14.319 --> 09:16:56.519
You hear me say, naturally feeling calm and slow, beaceful, six, five, four, three,

2318
09:18:03.279 --> 09:18:34.239
on being aware how your mind to stood it right down,

2319
09:18:37.480 --> 09:19:00.879
sinking deeply into relaxation. And as you focus on your mind,

2320
09:19:01.199 --> 09:19:14.000
you may notice that there's some thoughts still there, maybe

2321
09:19:14.199 --> 09:19:19.680
some stubborn thoughts that for some reason.

2322
09:19:22.440 --> 09:19:32.199
Perhaps need your attention. It's what you can do is

2323
09:19:37.800 --> 09:19:39.720
send love to those thoughts.

2324
09:19:43.040 --> 09:19:45.599
Sprinkle those thoughts.

2325
09:19:49.720 --> 09:19:50.279
With love.

2326
09:19:52.000 --> 09:19:55.959
I do petals from a flower. Just sprinkle out over

2327
09:19:56.080 --> 09:20:03.760
the petals, feel good love towards those thoughts, to let

2328
09:20:04.599 --> 09:20:06.120
those thoughts know that.

2329
09:20:08.239 --> 09:20:09.839
It's a lot of band in the number.

2330
09:20:11.160 --> 09:20:18.919
You just need them to require them to just calm down,

2331
09:20:21.239 --> 09:20:25.440
slow down, quiet down.

2332
09:20:29.319 --> 09:20:29.879
And now.

2333
09:20:37.639 --> 09:20:40.839
So as you focus on those the meaning.

2334
09:20:40.720 --> 09:20:46.080
Thoughts and a countdown this time from seven down to

2335
09:20:46.239 --> 09:20:48.879
one of each number.

2336
09:20:51.879 --> 09:21:04.400
Just imagine sprinkling those flower petals of love, findeness, gratitude,

2337
09:21:07.519 --> 09:21:15.519
I love those thoughts, which will allow them to just

2338
09:21:17.000 --> 09:21:17.760
not a way.

2339
09:21:19.160 --> 09:21:20.480
Relaxed, deeply.

2340
09:21:24.480 --> 09:21:37.959
Fill a number. Those thoughts will become more and more

2341
09:21:38.120 --> 09:24:15.680
relaxed starting with number seven four one h M.

2342
09:24:15.919 --> 09:24:21.720
You Now that is how.

2343
09:24:23.319 --> 09:24:43.440
Relaxed your feeling in your buddy, We come to focus.

2344
09:24:46.879 --> 09:24:55.839
On your hands. It's the more relax.

2345
09:24:55.519 --> 09:25:02.480
Your hands are, the more act It's your body and mind.

2346
09:25:17.919 --> 09:25:29.959
This you focus on your hands, your fingers, there's nothing

2347
09:25:30.480 --> 09:25:36.239
needed to be done. There's no frinching fists or I

2348
09:25:36.360 --> 09:25:38.639
haven't seen the fingers or anything like that.

2349
09:25:39.839 --> 09:25:49.680
Mm hmmm, mm hmmm. It's just the noticing and focusing

2350
09:25:51.360 --> 09:26:16.959
on your hands latus. Having feel the kiss, the more

2351
09:26:19.120 --> 09:26:21.839
thenks Joannes feel.

2352
09:26:25.080 --> 09:26:30.000
The tommy of mind feels, and the.

2353
09:26:30.319 --> 09:26:49.760
More colforts you feel around the booty gee may have

2354
09:26:53.800 --> 09:26:58.120
already they ticed.

2355
09:27:02.080 --> 09:27:02.120
You.

2356
09:27:06.599 --> 09:27:10.480
Mine is.

2357
09:27:13.239 --> 09:27:40.080
Starting dread. I said, just on your hands and things

2358
09:27:45.000 --> 09:27:57.440
a man, the chief spirits a real deepening of that

2359
09:27:57.800 --> 09:28:13.239
relaxation in your hands and things more and more relaxed.

2360
09:28:18.559 --> 09:28:37.839
At number and eight down to one, be almost.

2361
09:28:39.120 --> 09:28:39.959
Do that.

2362
09:28:40.800 --> 09:28:49.879
Hearing you relax and energy spreading into your hands, I

2363
09:28:50.080 --> 09:29:19.319
think becoming. Oh that's each number going down, write down

2364
09:29:20.120 --> 09:29:30.239
to work, to rift in, to rift in the can

2365
09:29:35.199 --> 09:29:49.239
started live. No wats.

2366
09:30:00.279 --> 09:33:36.239
Attatatatatatatatatasattastasaaaaaaaaaaaaaaaaaaaaaaaatt Just be.

2367
09:33:36.800 --> 09:33:47.120
Here now, nothing to think about, nothing to do, nothing

2368
09:33:47.239 --> 09:34:02.480
to say, and everything just feels. This is but that

2369
09:34:02.720 --> 09:34:03.720
will stay to be.

2370
09:34:07.639 --> 09:34:10.839
This is how you just normally.

2371
09:34:12.519 --> 09:34:42.440
You take away stuff that spreads and word siena that

2372
09:34:42.800 --> 09:35:05.120
way now a sense wor which comes to you rightly.

2373
09:35:09.639 --> 09:35:29.519
It is also suggest y be don sid sound. Specifically

2374
09:35:33.839 --> 09:35:49.760
everything has since.

2375
09:36:00.239 --> 09:36:08.959
M H said, so mm hm, that's what you're trying to.

2376
09:36:12.000 --> 09:36:21.800
Stay an experienation, a true.

2377
09:36:24.760 --> 09:36:26.279
Not just for that itself.

2378
09:36:28.000 --> 09:36:29.680
In some ways, the more whats.

2379
09:36:29.440 --> 09:36:31.040
To do like.

2380
09:36:34.599 --> 09:36:48.480
Polishly that sense of gratitude.

2381
09:36:51.639 --> 09:36:52.680
The air w.

2382
09:37:00.199 --> 09:37:13.360
H S plays real energy, healing energy soaking into your body,

2383
09:37:20.080 --> 09:37:32.360
giving energy soaking into your body. The hearing huge spreads

2384
09:37:33.400 --> 09:37:35.040
through ways.

2385
09:37:38.319 --> 09:37:43.000
That every single art.

2386
09:37:44.839 --> 09:37:55.519
Body starts to realize the apt and healing.

2387
09:37:55.400 --> 09:38:00.519
Energy just into thet the grain.

2388
09:38:03.360 --> 09:38:12.839
It's become part of the brain. It's spine flu it.

2389
09:38:15.680 --> 09:38:18.000
Now it's energy.

2390
09:38:23.440 --> 09:38:32.120
Just allowing you to feel so much more relax comping

2391
09:38:33.599 --> 09:38:47.839
in despite also, I start to realize the actually it's

2392
09:38:48.000 --> 09:38:59.919
happening now reacts energy spreading to the body. It's actually

2393
09:39:00.440 --> 09:39:10.760
changing your life. That's actually changing the way you're going to.

2394
09:39:10.959 --> 09:39:13.000
Feel, not just now.

2395
09:39:14.680 --> 09:39:15.440
But tomorrow.

2396
09:39:16.959 --> 09:39:17.720
That stay.

2397
09:39:19.639 --> 09:39:27.160
To help improves not just a physical health, for your

2398
09:39:27.319 --> 09:39:37.120
mental health. Things the East about in the past, for

2399
09:39:37.319 --> 09:39:43.360
some reason, no longer have the effect of the East.

2400
09:39:46.919 --> 09:39:49.160
Something that's changed.

2401
09:39:50.319 --> 09:39:51.680
Deep begin.

2402
09:39:56.639 --> 09:40:03.040
Maybe things the East to I want you to do anger.

2403
09:40:06.879 --> 09:40:07.720
I long.

2404
09:40:09.080 --> 09:40:18.519
That the way they seem to be able.

2405
09:40:18.360 --> 09:40:41.559
To realize you. He decides what abates you, He decides.

2406
09:40:43.760 --> 09:40:46.559
To do that, and.

2407
09:40:48.680 --> 09:41:01.080
When you choose to enjoy notices, it is natural developments.

2408
09:41:04.440 --> 09:41:08.879
Yea mm hm h.

2409
09:41:11.839 --> 09:41:15.000
And why.

2410
09:41:15.040 --> 09:41:16.120
Day by day.

2411
09:41:23.239 --> 09:41:24.360
Sup thing.

2412
09:41:26.160 --> 09:41:28.239
Too so much.

2413
09:41:29.839 --> 09:41:41.519
Sleeping it's the most.

2414
09:41:41.519 --> 09:41:53.559
Natural thing in you wouldn't sleep something to.

2415
09:41:53.720 --> 09:42:44.959
You sound m yes, it's do you want?

2416
09:42:47.800 --> 09:42:55.360
It's are you gospel.

2417
09:42:55.599 --> 09:42:55.919
Something?

2418
09:43:01.160 --> 09:43:01.199
No?

2419
09:43:30.239 --> 09:43:33.319
It be that just what the me.

2420
09:43:56.120 --> 09:44:02.040
Sometime aspect times.

2421
09:44:13.519 --> 09:44:16.199
To want to.

2422
09:44:18.400 --> 09:44:45.879
Spool O w E.

2423
09:44:50.440 --> 09:45:01.519
S mm hm mm hm m.

2424
09:45:07.559 --> 09:45:59.519
M m thank question m m m m m m

2425
09:46:01.639 --> 09:46:07.760
m h.

2426
09:46:17.360 --> 09:46:39.839
M hm what m that's m M yeah