Aug. 3, 2025

(no music) (10 hours) Uncle Sausages is in Sausage Heaven | Whisper Sunday | LMBYTS #1403 | Jason Newland | 3rd August 2025

(no music) (10 hours) Uncle Sausages is in Sausage Heaven | Whisper Sunday | LMBYTS #1403 | Jason Newland | 3rd August 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 safely close

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your eyes.

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This is.

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Whisper Sunday. This is Sunday is Sunday.

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Yeah, So.

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I'm going to talk about some stuff todays. This might

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not be the correct thing to listen to go to sleep,

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because I'm just gonna talk about how I'm feeling. It's

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a start off.

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With h.

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Kind of boh, I'll just say it and might We'll

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just say instead of being around the bush uncurse sausages

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passed away on during the night last night. Not it

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was actually after I found out after I made the

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recording yesterday, So it's during Friday night. He passed away peacefully.

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And it's really weird. It's just I can't I can't

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grasp by my mind around what's happened. It just doesn't

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make sense to me. Logically, I can get it. He

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was ill and he died. You know, he had a

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serious illness and his organs shut down and he passed away.

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It's a simple, really, But at the same time, six

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weeks ago he was fine, but he wasn't but he

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he felt fine. It's just weird, just in such a

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short time, especially the last week. I can't. I felt

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guilty because of the COVID. I wasn't able to visit

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him for a week. I saw him twice before he left,

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so I saw him on Thursday and Friday, and I

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knew that he was near the end. The nurses said that,

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you know, he had hours, if not days left, So

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I knew that. So it's not a shock in a

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sense that it's an overall shock to my life. Yeah,

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I just I'm just confused, very confused. Yes, I can't. Yeah,

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I'm trying to make sense of it in a positive way.

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You know, I'm not sitting here feeling sorry for myself

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or being overly dramatic or I don't think. But why

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have noticed? Wow? Have I noticed? Is yesterday I was

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very irritable, to the point of wanting to shout out

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the window for the neighbors to shut the fuck up.

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So I said, I was really if I did shout,

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but not out of the window, because I I'm making

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so much noise and it was bugging me, And it

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bugs me anyway, but this is like on a it

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was bugging me on a different level of intensity and

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I wanted to do something. I wanted to physically do something,

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which is I used to be when I was younger.

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And i'm you know, a bit more chilled with age

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and just not just a age, but with practice and

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purposely st of trying to calm myself down. And I

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had a little retaste of that feelings, and yeah, I

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didn't like it. Anger, I guess just had a bit

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of anger in me. I am angry about him. And

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this is sad because it's not okay, this is not

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necessarily logical or nice. But I know some horrible people.

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I know some people that are just they've got no

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redeeming qualities. Maybe they have both hidden from me, and

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they've done horrible things to people, and they continue to

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do it. And you've got Uncle Sausages who didn't cause

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problems for anyone. Really, he's just kept himself as a

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nice man, loved them, very passionate about sport, excited every

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day about the next day coming up. Now, I'm not

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saying I think other people should suffer instead of him.

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That's not what I'm saying. I just don't think he

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should have suffered. If we push it even further, really,

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he deserves to be alive more than me because he's nicer.

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He's a nicer person than me. It's really he appreciated

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being alive more than I ever have. You know, I'm

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miserable old kid. A lot of the time he was happy.

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He was a happy man, and that just makes me

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feel a bit of a fraud or unappreciateive towards what

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I do. They have, which at the moment is I

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guess I've got a degree of health. I don't know

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what my health is like, but I'm here. I don't

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feel healthy, to be honest, but I feel I'm here.

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I feel better than I did last week, that's for sure,

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But or do I I don't know what days. It's Sunday, Monday.

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You know when I had COVID. I mean, I didn't

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feel great then. But maybe I am just feeling sorry

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for myself. But I don't think I am. I'm just upset.

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And then there's the whole I mean, I feel bad

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that I didn't get to see him for that week

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because he was upset with me. I was trying to

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explain to him I was ill. Okay, you just come

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and bring me some drinks, and I said, no, I'm ill.

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You don't don't get it. I'm ready, and it's very

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hard to tell someone there's terminally ill, the u L

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was a cold and expect them to have some kind

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of sympathy. Now I didn't know it is COVID, but

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I mean, COVID is a cold, isn't it. It's a flu.

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It's that people have had at different levels. Might wasn't bad.

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I was just ill and I was then I was recovered.

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My uncle had it and he didn't recover back into

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Fairy twenty. So that's the reason why I didn't go

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into hospital. Well, a part from the fact that it's

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against the law. But once I found out was COVID,

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now I know, some people just say, Okay, I'm going

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to go and visit my friend. I want to carry

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on what I'm doing. The rules don't apply to me

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now I know, And maybe in the past. I don't

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know if i'd have been like that in the past,

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but I like to think I wouldn't because I think

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my uncle was ill, so he was very poorly and

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COVID got him. So COVID finished him off. I didn't

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want to do that to other.

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People because you know, Uncle's sausages, his was peaceful.

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If I had gone in there with COVID, his last

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week might have been atrocious. So I don't. Yeah, I know,

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I've already talked about that. The idea of like spreading

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COVID to people, It's not really my thing, even colds,

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because I know some people didn't get a message about

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this and thinking you know you are, but about you know,

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having like a low immune system and stuff and doing

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the right thing sometimes is the good idea. Last year,

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I went to see a nurse to have my annual

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check up thing. My stomach's curcling, so my anal chatter,

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my anal chatter, my anal check up is cause of

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the bipolar and I'm on medication. So they checked my

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liver and my kidneys, my I suppose, my heart, my

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blood and you know, they are that check in to

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make sure that I'm okay, which is a positive thing.

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I mean, last time they found out that my blood

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sugar level was very low. Yeah, one erin, They're gonna

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give me my next medical So I stopped having sugar

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and cut down. I've not cut down completely, but I have,

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and I did lose weight. Am under a mound of

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fifteen stone. Now I was sixteen stone, so I'm offering.

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I'm moving between fourteen a half and fifteen. That's kind

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of my offering stage now. And I am slimmer, which

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is good. Oh yeah, the nurse was wearing a mask.

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This isn't my doctor's practice, the GP practice. So I said,

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you taught me to wear a mask. She said no,

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it's okay. I said, we can share if you like,

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which is a weird thing to say. And she's explained

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to me that she was immune division, so she had

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a condition where her immune system was practically zero, so

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she wore a mask. And you know what, again, no,

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I think I did wear a mask. Yeah, I did

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wear a mask. And again I was like that somebody

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can mention she's chosen to do a job where she's

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putting her own life at risk every day. She could

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be sitting at home, keeping away from people, but no,

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she goes to work and she helps people in an environment.

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So she's a nurse. She's around all kinds of you know,

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illnesses and stuff. Just every time she steps inside the

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doctor surgery, she's surrounded by people that are unwell. She

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chooses to do that to help people. That's amazing, isn't it?

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Really you think about it, What a phenomenal person. That's

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a dedication if you want to be a record breaker. Yes,

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that's that's it. Really, it's four o'clock. That's the core.

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Past four in the morning. Went about at eight o'clock

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last night, m m okay, I'll be honest. I've just

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been restless. I was restless during the night. I was

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restless tonight before. There's something I just a little bit

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disturbed by the whole thing. I'm now wondering if the

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m some of the neighbors are planning to break into

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his flat to try and see if there's anything worth

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stealing so I can buy themselves crack. And that's not

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an exaggeration. That's what they're like around here, some of them.

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It's weird.

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So I can have.

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New two new Dennants living in his place in the

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next few months. I wonder what it's gonna be. Will

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there be decent people or be more of the same,

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more chaos and tends to be what happens now. I

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was just thinking about over the fence and so we

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had the amount of chaotic people we had living over

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there over the years. Seriously, it's just there's one flat

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and it's been three tenants and have all been absolutely who.

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Ill just.

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I was supposed to find I was the right word,

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but the degree of chaos. There was a couple living there.

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There's been a few people lived there since I've lived there,

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but this couple, and they always arguing. And the bloke

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in there, he would, yeah, he would order palettes and

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he would break up the palettes during the day and

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burn them at night. He did this for like a

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whole summer, and then one night he set fire to

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the clawn. So I just wake up and I noticed

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that the garden's very bright out there over the fence.

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It's car outside and m hm, the lawn. It basically

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he was using a dustbin to light the you know,

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to have the fire in, and the dustbin had fallen over,

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so it had spread all over the grass and the

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grass was on fire. And I came outside just to

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sort of check it out because I wanted to, you know,

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make sure it didn't spread. And the bloke was upset

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that I was outside. We're doing it, okay, So that

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was weird. Another time his girlfriend was over here. She

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was lying in the road outside. She wasn't injured, she's

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just lying in the road and her boyfriend was smashing

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up the furniture in the flat. I was just like weird.

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They moved out, they probably got kicked out. And then

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another lady moved in the exact flat, and she used

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to scream at herself. She'd have arguments with herself and

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went on for hours, like you know, daily, And then

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she left, and then we got another one moving really loud,

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just loud, And it's hard for me. I grew up

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in chaos, being around crazy people, shouting and aggressive and

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swearing and doing stupid things and saying horrible things, and

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so I grew up in that. I spent years living

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that lifestyle when I was very young. I didn't like

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it then. I don't like it now. Now I have

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my moments. I'll be honest, like my moments when I'm

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a little bit like that myself, but I don't. I

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don't involve other people. I keep it to myself. I

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know we're all different, but I don't live a chaotic

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lifestyle and I won't. I can't do that. I mean,

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it's part of the reason why I didn't reproduce. It's

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about of the reason why I'm not in a relationship

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with someone, these gonna be I don't know, I just

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don't want that kind of lifestyle, shouting and arguing. And

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just now my stomach's gurgling really bad. It's a proper gurglar. Yeah,

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I'm not I didn't. I mean, I know this is

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a counsel estate, but it's like it's only a few

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people honestly, Like in my block, everyone's fine. Now, okay,

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there's a there's a I colt with everyone, but this,

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you know, there's always going to be problematic people, but

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it don't really cause me problems. It's just they're living

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a lifestyle that I don't. I'm not into. And most

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of the time the people on the estate are pretty cool,

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which just takes a few who wanted.

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To rely rely.

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Loud, obnoxious individuals. And there's one that just spends this

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sings and be in the garden all the time shouting,

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and then another neighbor always manages to be friend wherever

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new people move in. There's a family that loved this

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estate that don't they live. They don't live in the

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council bar, but their family have been there forever and

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they just love to be friends with the people on

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this little council. Probably they've been doing it probably for

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forty to fifty years. So when someone knew moves.

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In, they'll find a way in.

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So they can go into their home and they can

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spend time here and make lots of noise. I don't

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really get it, to be honest. I mean, I was

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curious about what Luke's old flat would look like once

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he moved out and a new person moved in. So

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I was curious about that. And I have been in

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00:27:35.079 --> 00:27:39.200
there because then they boonvited me in and it was

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00:27:39.240 --> 00:27:44.519
like a different flat. Enough, is weird? The same same rooms,

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00:27:46.880 --> 00:27:59.240
completely different. And I have been in every flat apart

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00:27:59.279 --> 00:28:06.319
from one. H I've seen all the different flats in

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00:28:06.359 --> 00:28:16.960
this building. But and they've all been in my flat

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00:28:17.000 --> 00:28:21.799
as well, including the one that I've not been in.

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He's only been in there a couple of times.

246
00:28:33.720 --> 00:28:46.759
Yeah. Ok, yeah, a.

247
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La la la la lahada.

248
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I'm just talking for the sake of talking now a night.

249
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So that really that sort of is his uncle sausages

250
00:29:10.440 --> 00:29:22.640
passed away? See why didn't realize I guess I didn't

251
00:29:22.680 --> 00:29:29.079
realize how ill he was. It's easy to say that now,

252
00:29:29.160 --> 00:29:31.480
isn't he Now he's dead it's like, well, obviously he

253
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was ill, but he was I mean to say that

254
00:29:37.920 --> 00:29:42.960
he was really ill. He's also just an obvious statement,

255
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but there was there was a question mark that he

256
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had and I had. We had questions. So, okay, so

257
00:29:55.680 --> 00:30:01.759
he's got this thing. Why can't they do anything about it?

258
00:30:02.599 --> 00:30:06.200
Why can't they remove it, give him surgery, give him

259
00:30:06.200 --> 00:30:11.160
some hope, something, And they said there's nothing they could do.

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And his question I kind of had. We had this

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conversation outside a few weeks ago in the sun and

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I kind of understood where he was coming from because

263
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I felt the same way. So why can't they do something?

264
00:30:34.359 --> 00:30:40.480
And I said to the nurse at the time, why

265
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can't you just give him an operation and try and

266
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do something. She said, he wouldn't survive an operation. I said,

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that's not a bad thing. Give in his condition and whatever.

268
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I'm not saying it's a good thing. He doesn't survive,

269
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but give him that option to go peacefully and he

270
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won't know anything about it. He'll be on her prey.

271
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There's at table and if it helps him, it helps him.

272
00:31:12.759 --> 00:31:16.880
If if if that's it, then that's it. And she

273
00:31:16.920 --> 00:31:24.440
said it doesn't work like that. Operations are expensive and

274
00:31:24.480 --> 00:31:26.400
they don't do them d unless there's a chance that

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00:31:26.519 --> 00:31:27.000
can help.

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I don't know.

277
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There's also a part of me thinking about hypnosis and

278
00:31:55.279 --> 00:32:14.200
what use is it in situations like this. Yeah, I

279
00:32:14.359 --> 00:32:24.240
just wonder. On Thursday, he was very restless old uncle

280
00:32:25.039 --> 00:32:36.200
sausages and I started to talk to him, and I

281
00:32:36.240 --> 00:32:42.079
did do somepnosis with him, trying to get him to

282
00:32:42.279 --> 00:32:48.839
just calm down, to relax his body. And I didn't

283
00:32:48.880 --> 00:32:54.160
really get a chance to do it properly, but I

284
00:32:54.240 --> 00:32:57.039
told him that because he was he kept moving around.

285
00:32:57.599 --> 00:33:00.519
He was unconscious, but he was moving around his arms,

286
00:33:01.519 --> 00:33:06.759
raising his arms up and his legs is very uncomfortable,

287
00:33:06.759 --> 00:33:09.680
and he was clearly cause he was moving around. But

288
00:33:10.759 --> 00:33:14.960
at the same time he may have been dreaming. I

289
00:33:15.000 --> 00:33:23.960
don't know, but I told him that his arms were heavy,

290
00:33:24.680 --> 00:33:27.640
and when I said that to him, he stopped moving

291
00:33:27.640 --> 00:33:39.720
his arms around. And I probably talked to him for

292
00:33:39.799 --> 00:34:00.839
maybe ten minutes m maybe longer, just telling him but

293
00:34:00.839 --> 00:34:12.440
it's okay to relax, it's okay to let go. And

294
00:34:12.559 --> 00:34:18.239
I said down on Friday as well, that's telling him

295
00:34:18.280 --> 00:34:24.400
it's okay to let go. Doesn't have to struggle anymore.

296
00:34:25.519 --> 00:34:30.840
Doesn't have to hold on. It's okay to let go

297
00:34:34.159 --> 00:34:47.880
m But on Friday he was completely relaxed. He was

298
00:34:47.920 --> 00:34:52.960
on a morphine thing, morphine drip or drive or whatever

299
00:34:53.039 --> 00:35:24.639
it's called. H Then he's just lying there. I think.

300
00:35:25.480 --> 00:35:30.760
I mean, it's natural to be thinking about my own life.

301
00:35:30.800 --> 00:35:35.480
I suppose in situations like this, what have I done?

302
00:35:35.800 --> 00:35:40.599
What have I accomplished? Has there been any purpose to

303
00:35:40.679 --> 00:35:49.719
my existence? It's kind of the questions I've got. Maybe

304
00:35:49.920 --> 00:35:55.960
another nicer way is what is my legacy? Or I'll

305
00:35:56.000 --> 00:36:13.960
just be forgotten? Maybe that's it, just be forgot. But

306
00:36:14.000 --> 00:36:17.800
then there's some people that I think do get to

307
00:36:17.840 --> 00:36:27.920
live on in memories, different kinds of memories. So you've

308
00:36:27.920 --> 00:36:34.079
got famous writers, musicians.

309
00:36:38.639 --> 00:36:43.039
From hundreds and hundreds and hundreds of years ago, something

310
00:36:43.239 --> 00:36:49.320
thousands of years ago, but we.

311
00:36:49.400 --> 00:37:08.760
Don't necessarily know what they were like as people. I

312
00:37:08.800 --> 00:37:12.320
think you can probably get kind of an idea what

313
00:37:12.519 --> 00:37:22.960
I'm like, kind of from some of my recordings. Not

314
00:37:23.000 --> 00:37:33.039
necessarily a good thing. Thousands of hours of me talking

315
00:37:35.119 --> 00:38:08.880
thousands up my legacy just to leave my ramblings. I

316
00:38:08.960 --> 00:38:19.679
don't know. There's no boxing on last Night this month.

317
00:38:20.960 --> 00:38:24.880
I think apart from one fight on the sixteenth August.

318
00:38:25.800 --> 00:38:32.360
That ain't much going on, which is a shame. And

319
00:38:32.519 --> 00:38:35.599
in September, I fin there's a couple of big fights.

320
00:38:43.159 --> 00:38:46.320
There's a big yeah. November, I think there's a big

321
00:38:46.320 --> 00:38:58.199
one as well, David Benevitez against Callum Smith. David Benevitez

322
00:38:58.320 --> 00:39:09.639
is gonna win that. David Benavas so he's now a

323
00:39:09.760 --> 00:39:27.039
world champion light everyweight. He was one one three times

324
00:39:27.079 --> 00:39:37.760
super lightweight, a super middleweight champion. He won it. Wait

325
00:39:37.800 --> 00:39:41.239
a minute, he was the interims of twice and then

326
00:39:41.280 --> 00:39:47.960
he was interim I think anyway, he's really great. David Benefittez,

327
00:39:49.039 --> 00:39:53.519
he's pretty much my favorite boxer, but he hasn't been

328
00:39:53.599 --> 00:39:59.400
fighting hugely regularly the last few years because he was

329
00:39:59.559 --> 00:40:05.519
just drawling water waiting to fight Canilo, and Canelo wouldn't

330
00:40:05.559 --> 00:40:10.719
fight him so any and he went up to lie

331
00:40:10.800 --> 00:40:17.760
everyway and then that was wherever he went.

332
00:40:17.880 --> 00:40:18.760
It was blocked.

333
00:40:19.639 --> 00:40:23.320
Canelo held all the titles, and then he went up

334
00:40:23.360 --> 00:40:27.679
to lie everyway and all the titles were all clogged

335
00:40:27.760 --> 00:40:38.079
up there as well, and currently Bivil has well he

336
00:40:38.199 --> 00:40:40.159
did have them be he gave up one of the

337
00:40:40.199 --> 00:40:49.639
titles because he's choosing to have another fight with what's

338
00:40:49.719 --> 00:41:03.719
his name, previous champion better be so before and him.

339
00:41:03.880 --> 00:41:11.960
I think they're having a third fight. The first fight

340
00:41:12.400 --> 00:41:21.519
better be of one or was it a draw? I

341
00:41:21.559 --> 00:41:30.280
can't remember. I think it might have been a draw, blimey.

342
00:41:30.800 --> 00:41:36.960
The second one bevil one, the third one, I don't know.

343
00:41:37.480 --> 00:41:40.440
I'd always give it to Bevil because he's so good

344
00:41:42.440 --> 00:41:50.239
to me. He's Gonta put him down as pound personally

345
00:41:50.719 --> 00:41:56.119
pound for pound number one. Maybe not, I don't know.

346
00:41:56.559 --> 00:42:01.719
I think it's sick, deserves to be number.

347
00:42:01.480 --> 00:42:07.960
One pound for pound.

348
00:42:09.400 --> 00:42:19.719
Maybe it's hard when he got different weight boxes to

349
00:42:19.840 --> 00:42:27.360
really to compare someone like inery who is he has

350
00:42:27.440 --> 00:42:30.440
to wear heavy boots so he doesn't flow off. He's

351
00:42:30.440 --> 00:42:42.360
so light, and you've got Bosic Goose heavy heavyweight. I

352
00:42:42.400 --> 00:42:48.639
don't know much he weighs. Doesn't weigh a lot actually,

353
00:42:52.920 --> 00:42:57.800
fifteen half sixteen stones. It's not heavy. He's heavy, but

354
00:42:57.960 --> 00:43:03.639
it's not like heavy heavy. Everyone he fights.

355
00:43:03.679 --> 00:43:25.280
It's a lot heavier than him.

356
00:43:19.519 --> 00:43:29.199
M yeah, So I suppose I should just go on

357
00:43:29.280 --> 00:43:42.079
in my breakfast now watch a pair TV. My brain's

358
00:43:42.079 --> 00:43:43.559
a bit fake at the moment.

359
00:43:43.599 --> 00:43:44.599
It just.

360
00:43:46.639 --> 00:43:50.119
I don't know I don't show what to do with myself.

361
00:43:57.440 --> 00:44:03.159
Oh well, hm, thank you for listening. Remember to be

362
00:44:03.239 --> 00:44:06.559
kind to yourself, because you do deserve to be happy.

363
00:44:08.480 --> 00:44:15.159
Be gentle of yourself. You deserve to feel safe, lots

364
00:44:15.159 --> 00:44:15.519
of love.

365
00:44:18.079 --> 00:44:23.719
Bye.

366
00:44:24.239 --> 00:44:38.800
Relax in a more deep and meaningful way, Maybe in

367
00:44:38.840 --> 00:44:44.400
a way that can not just allow you to feel

368
00:44:45.760 --> 00:44:55.000
calmer now and throughout the time we've spend together here,

369
00:44:57.039 --> 00:45:02.719
not just relaxed at the end of the recording when

370
00:45:02.760 --> 00:45:09.400
it's finished and you can enjoy that sense of comfort

371
00:45:09.599 --> 00:45:24.519
and peace, but also I think it would be nice

372
00:45:24.599 --> 00:45:44.440
to have those feelings of relaxation continue for longer after

373
00:45:44.480 --> 00:45:55.079
the recording has ended, so that you can still benefit

374
00:45:57.960 --> 00:46:05.199
from listening to my voice, maybe in a few hours time,

375
00:46:07.119 --> 00:46:20.599
perhaps tomorrow, and then by listening regularly, especially if you

376
00:46:20.760 --> 00:46:25.440
find like some people do, and myself as well. I

377
00:46:25.559 --> 00:46:32.320
sometimes I find one particular recording that really resonates with me,

378
00:46:36.679 --> 00:46:39.079
and I just listen to it over and over again

379
00:46:41.320 --> 00:46:54.320
every morning, every evening. There was this recording from We're

380
00:46:54.400 --> 00:46:59.079
going back to about nineteen ninety nine. It was it

381
00:46:59.119 --> 00:47:04.239
wasn't hypnosis, it was a guided visualizations. It kind of

382
00:47:04.360 --> 00:47:12.119
was hypnosis really, and I managed to find it again

383
00:47:12.480 --> 00:47:17.960
and it still has the same effect on me. And

384
00:47:18.159 --> 00:47:31.719
part of it was the person's voice relaxed me, just

385
00:47:31.800 --> 00:47:38.880
felt so peaceful, and I'd look forward to listening to

386
00:47:39.039 --> 00:47:51.280
her in the morning and in the evening. And I

387
00:47:51.440 --> 00:48:00.599
knew before even pressing the play button this since I've

388
00:48:00.639 --> 00:48:04.960
done that, pressed the play button. This was in the

389
00:48:05.039 --> 00:48:19.440
days of CD players pressed the play button. In fact,

390
00:48:19.480 --> 00:48:23.519
it might have even been a tape tape recorder. I'd

391
00:48:23.519 --> 00:48:33.280
lie down on the bed and then even without necessarily

392
00:48:34.400 --> 00:48:45.119
listening to her words because I had to memorized. Really,

393
00:48:49.800 --> 00:48:55.800
it was as if my body knew exactly what to do,

394
00:49:00.559 --> 00:49:22.360
and the muscles just almost went into automatic relaxation, and

395
00:49:22.519 --> 00:49:36.159
I remember my mind would slow down. Now. Now, I

396
00:49:36.599 --> 00:49:42.840
was listening to this recording in the early days of

397
00:49:42.920 --> 00:49:53.639
learning hypnosis, and long before I ever made any videos

398
00:49:53.760 --> 00:49:58.440
or audio recordings myself, because I didn't start doing that

399
00:49:58.599 --> 00:50:15.360
till two thousands six, I knew. I knew how helpful

400
00:50:17.239 --> 00:50:28.880
I found being able to just let go, to have

401
00:50:28.960 --> 00:50:41.880
that trust in the person that I'm listening to, knowing

402
00:50:41.960 --> 00:50:49.800
that it's going to be just as relaxing, if not

403
00:50:50.039 --> 00:50:59.360
more so. Each time you hear my voice. You may

404
00:50:59.360 --> 00:51:10.960
feel the same. Some people have been listening to me

405
00:51:11.199 --> 00:51:25.119
for over a decade, maybe not solidly, obviously not twenty

406
00:51:25.159 --> 00:51:33.159
four hours a day, but maybe people come back. Some

407
00:51:33.199 --> 00:51:48.320
people maybe listen every day. That's something that I do

408
00:51:49.960 --> 00:52:04.079
which you may not realize by listening, is yes, when

409
00:52:04.360 --> 00:52:19.880
I record these recordings now, for example, I also am

410
00:52:20.119 --> 00:52:33.920
affected by the words that I say. So if I

411
00:52:33.960 --> 00:52:41.320
set you focus on your feet, notice your feet relaxing,

412
00:52:44.800 --> 00:52:52.719
I will be focusing on my feet. I will be

413
00:52:52.800 --> 00:53:10.920
noticing my feet relaxing. If I said focus on your hands,

414
00:53:13.679 --> 00:53:23.199
and maybe notice the difference between each hand, perhaps notice

415
00:53:23.320 --> 00:53:29.400
the the air in the room, the temperature of the room.

416
00:53:31.280 --> 00:53:41.679
On the backs of your hands. You may start to

417
00:53:42.239 --> 00:53:50.320
notice what almost feels like a very light breeze, even

418
00:53:50.360 --> 00:53:54.599
though there may not be any type of breeze at

419
00:53:54.639 --> 00:54:07.639
all where you are right now. And as you become

420
00:54:08.239 --> 00:54:22.639
aware of your hands, I'm also aware of how relaxed

421
00:54:22.920 --> 00:54:46.719
my hands our feeling now and when it comes to

422
00:54:48.239 --> 00:54:54.280
potentially drifting off to sleep, which may be the reason

423
00:54:54.599 --> 00:55:10.880
you're listening, I also feel drowsy when I make these recordings.

424
00:55:15.559 --> 00:55:31.960
I also notice my mind drifting. In fact, at times

425
00:55:34.000 --> 00:55:48.199
I've actually fallen asleep without even noticing. And then I

426
00:55:48.320 --> 00:55:59.599
carry on talking. And it's only where I listen back

427
00:55:59.679 --> 00:56:08.840
to do the editing. I hear snoring, and I think,

428
00:56:09.280 --> 00:56:19.039
I don't remember snoring. I remember talking. It is snoring

429
00:56:19.400 --> 00:56:26.119
was a pick turned up. That's why I sound like

430
00:56:26.159 --> 00:56:37.280
when I snare, how I get really into the whole experience.

431
00:56:45.239 --> 00:56:54.239
I don't know how you feel. How relaxed do you

432
00:56:54.360 --> 00:57:05.320
feel in your feet, How relaxed you feel in your hands.

433
00:57:20.400 --> 00:57:32.599
I have noticed more and more that the more relaxed,

434
00:57:34.320 --> 00:57:50.159
deeper level of comfort you feel, the easier your breathing becomes.

435
00:57:56.679 --> 00:58:13.400
It's almost like that additional muscle relaxation. So this allows

436
00:58:13.440 --> 00:58:44.559
you debreath easier without necessarily focusing on your breath, however,

437
00:58:44.760 --> 00:59:01.719
being able to notice the ease.

438
00:59:04.719 --> 00:59:05.599
In which.

439
00:59:12.800 --> 00:59:35.480
You breathe so naturally. You breathe so very easily and smoothly.

440
01:00:03.159 --> 01:00:20.880
Whenever I imagine my breathing improving. When I've got my

441
01:00:21.000 --> 01:00:39.679
eyes closed, I tend to visualize a beautiful field with

442
01:00:39.960 --> 01:01:14.079
trees and flowers producing all that life giving oxygen. It

443
01:01:14.119 --> 01:01:30.280
feels nice to, if nothing else, just taking some time

444
01:01:36.159 --> 01:02:24.519
away from everything, enjoying that feeling of peace, serenity with

445
01:02:24.559 --> 01:03:01.039
a joyful heart. Time seems to just drip by, so

446
01:03:02.239 --> 01:03:52.000
very slowly, relaxed, so deeply, peaceful, completely unattached to any

447
01:03:52.920 --> 01:04:56.440
thoughts whatsoever in this moment, completely free, noticing that your

448
01:04:56.639 --> 01:05:43.760
mind has slowed down. Slowed down because nothing really requires

449
01:05:43.840 --> 01:06:14.239
your attention. You can enjoy the physical sensations of allowing

450
01:06:14.480 --> 01:06:26.679
the stress to rip out of your body, to appear

451
01:06:27.000 --> 01:06:50.960
out of every part of your body, and being released

452
01:06:56.239 --> 01:07:35.920
from your brain long your mind slowly but surely, the

453
01:07:36.159 --> 01:08:23.760
muscle sing les, relax as really, so very deeply, rights

454
01:08:28.920 --> 01:08:54.279
so deeply, and the feelings, the pleasant feelings in your

455
01:08:54.600 --> 01:09:22.359
arms and shoulders, deepening each part of your body further

456
01:09:27.359 --> 01:10:00.680
and deeper and deeper. Noticine, the feelings on the back

457
01:10:00.760 --> 01:11:00.399
of your neck, feels in your wrists, you must whose

458
01:11:02.439 --> 01:11:39.680
in the front of your body, I also feeling peaceful, deeply.

459
01:11:56.720 --> 01:12:07.000
There's a sense of peace spreads through your very core.

460
01:12:37.520 --> 01:12:57.399
Even when you focus on your mind, your mind becomes

461
01:13:04.760 --> 01:14:27.600
bee and slowerven, deeper, relaxing, so very slow. Your stomach,

462
01:14:41.720 --> 01:15:29.399
it's Fin's stomach, your back. Notice Notice how relaxed you'd

463
01:15:29.640 --> 01:16:07.920
now feel in the hole of your back. In spy

464
01:16:12.039 --> 01:16:16.720
from your brain all the way down the middle of

465
01:16:16.840 --> 01:16:41.000
your back, sending and receiving millions of messages every day, deepcomfort,

466
01:16:44.000 --> 01:16:57.159
increasing deeply relaxed.

467
01:17:27.199 --> 01:17:27.560
You n.

468
01:17:58.119 --> 01:18:07.359
Spreading these signals just down a spine or cord into air,

469
01:18:07.640 --> 01:18:27.039
every part of your body, your shins and your calf muscles.

470
01:18:54.279 --> 01:19:23.760
We're elbows. Feelings of peace and tranquility spreading through your body,

471
01:19:28.800 --> 01:19:45.079
tips of your toes, to your eyes, your fingers, all

472
01:19:45.079 --> 01:20:02.000
the way to your lower back. Letting go, re I

473
01:20:02.279 --> 01:21:11.439
think I pace drifting mind onder in a way, happy

474
01:21:12.279 --> 01:21:52.680
to let go, Let go completely, let go, so tranquil

475
01:22:16.840 --> 01:22:54.119
the whole body, enjoying a sensor listing go he even

476
01:22:54.359 --> 01:24:52.760
more Yeah, peace for enjoy the space, this space of peace.

477
01:24:56.000 --> 01:24:56.960
And safety.

478
01:25:19.800 --> 01:27:18.600
So firy fe lix. Let you go. Maybe we can

479
01:27:18.880 --> 01:27:30.119
just focus on the different parts of your body, just

480
01:27:30.600 --> 01:27:59.560
to notice your forehead and your eye.

481
01:28:32.560 --> 01:28:33.239
It tu.

482
01:28:38.800 --> 01:28:39.279
S this.

483
01:28:59.239 --> 01:30:19.560
Let's see a sense of complete freedom, absolute freedom drif dreda.

484
01:30:32.000 --> 01:32:19.439
He's so energy peace to breeze much easy les. You

485
01:32:19.680 --> 01:32:32.239
may have or may not have noticed your mind drifting

486
01:33:08.720 --> 01:33:33.079
peace for moly even more deeply in the direction of

487
01:33:38.239 --> 01:35:33.800
total blissful pace, blissful pace raft, total peace, co on

488
01:35:39.520 --> 01:36:34.960
so calm, let him go peace with mind Rex Foty

489
01:36:53.039 --> 01:37:50.880
relax relaxed. Your body feels almost invisible, so very relaxed.

490
01:37:54.399 --> 01:39:09.479
I'm peaceful, so peaceful, RELI liquor, so peaceful, fair And

491
01:39:09.640 --> 01:39:16.920
you could start to notice that you are feeling more relaxed,

492
01:39:19.960 --> 01:39:29.680
even though I've not purposely focused your mind upon that

493
01:39:31.039 --> 01:39:37.119
sense of physical comfort that is growing within you throughout

494
01:39:37.239 --> 01:39:50.039
your body, and your mind starts to slow down, and

495
01:39:50.159 --> 01:39:58.279
that could be almost in recognition of I guess my speech,

496
01:39:58.920 --> 01:40:10.039
not being particular, can leap fast and things just generally

497
01:40:11.760 --> 01:40:22.800
feel calmer. Just by listening to my voice, you give

498
01:40:22.840 --> 01:40:29.760
yourself an opportunity to take a break from the day,

499
01:40:31.920 --> 01:40:39.399
take a break from your life as it is, and

500
01:40:39.560 --> 01:40:47.279
to give yourself a rest, giving yourself permission to take

501
01:40:47.399 --> 01:40:52.920
some time off and to allow your body to relax

502
01:40:54.680 --> 01:41:02.560
and allow your mind to slow down, which in turn

503
01:41:05.199 --> 01:41:10.800
releases the tension any stresses that you had in your body.

504
01:41:16.800 --> 01:41:20.680
It's almost as if the parts of your body just

505
01:41:20.960 --> 01:41:32.640
open up, allowing the negativity out and at the same

506
01:41:32.800 --> 01:41:44.079
time replacing that negativity with positive heathing energy, which then

507
01:41:44.239 --> 01:41:53.399
fills your body up and your mind to also starts

508
01:41:53.560 --> 01:42:10.199
to appreciate those feelings of increasing confidence and almost uplifting,

509
01:42:10.600 --> 01:42:26.000
feeling positive, healing, an energy that spreads through your body

510
01:42:27.079 --> 01:42:37.079
like a wave of comfort, and all this comes and

511
01:42:37.439 --> 01:42:49.000
just allowing yourself a few minutes, maybe half an hour,

512
01:42:49.479 --> 01:43:00.239
however long you want it to be, just rest now

513
01:43:02.800 --> 01:43:12.760
your mind and your body to almost reset itself to

514
01:43:13.479 --> 01:43:29.079
the settings of comfort and relaxation, calmness, which allows more

515
01:43:29.279 --> 01:43:42.600
room for feelings of pleasure and happiness to move around

516
01:43:42.920 --> 01:43:51.119
your body and into your mind, almost as if your

517
01:43:51.279 --> 01:44:01.800
mind and your body are sinking together, almost mirroring each

518
01:44:02.079 --> 01:44:15.359
other with that growing positivity and calmness, And it feels nice.

519
01:44:17.800 --> 01:44:23.800
It really does feel nice to know that you are

520
01:44:23.840 --> 01:44:34.000
the one that has allowed yourself to feel more comfort

521
01:44:37.239 --> 01:44:40.159
and to experience.

522
01:44:41.880 --> 01:44:43.000
More of this.

523
01:44:44.800 --> 01:44:59.880
Deep relaxation spreading throughout your body. And as I focus

524
01:45:01.520 --> 01:45:07.279
on each part of your body, you can notice that

525
01:45:07.479 --> 01:45:22.000
that part becomes even more relaxed just by focusing on it,

526
01:45:24.760 --> 01:45:38.319
becomes even more calm and comfortable just by focusing. And

527
01:45:38.520 --> 01:45:44.000
as I move down your body, starting at your head,

528
01:45:46.720 --> 01:45:53.439
the parts that you've already focused on will continue to

529
01:45:53.600 --> 01:46:01.359
relax deeply, and those parts that we yet focused on

530
01:46:03.640 --> 01:46:15.119
or just automatically release any remain intention in anticipation of

531
01:46:15.359 --> 01:46:28.199
even more comfort about to come. Now, I'm going to

532
01:46:28.319 --> 01:46:35.760
start by focusing on your forehead. Just being aware the

533
01:46:36.000 --> 01:46:46.279
feelings of your forehead and any background sounds like mister

534
01:46:46.560 --> 01:46:51.479
Herbert the Pigeon can just allow you to feel even

535
01:46:51.640 --> 01:47:01.640
more relaxed. Just means you're in the moment. This isn't

536
01:47:02.159 --> 01:47:10.039
this isn't a sterile environment. This is the world. I

537
01:47:10.199 --> 01:47:17.560
live in the countryside, so there's lots of nature sounds around.

538
01:47:22.920 --> 01:47:28.000
So as you focus on your forehead, just notice how

539
01:47:28.119 --> 01:47:38.079
it becomes even more relaxed as you focus only on

540
01:47:38.319 --> 01:47:47.880
my voice and that part of your body. Moving down

541
01:47:48.119 --> 01:48:00.640
to your eyes, focusing on your eyes, noticing how your

542
01:48:00.720 --> 01:48:08.520
eyelids feel so heavy yet so light at the same time,

543
01:48:11.920 --> 01:48:22.560
and all the muscles around your eyes relaxing completely. Moving

544
01:48:22.680 --> 01:48:29.840
your focus down to your mouth, your lips, your tongue,

545
01:48:31.079 --> 01:48:39.000
your teeth, and your gumbs, the whole of your mouth relaxing,

546
01:48:42.520 --> 01:48:52.760
calm and loose as you focus now on your jaw,

547
01:48:55.840 --> 01:48:59.359
not just a part of your jaw near your mouth

548
01:49:00.199 --> 01:49:04.520
and your chin, but all the way up the size

549
01:49:04.560 --> 01:49:11.640
of your face to your ears, the hole of your jaw.

550
01:49:14.039 --> 01:49:21.119
Feeding more relaxed.

551
01:49:24.600 --> 01:49:41.960
And calm. Focusing on your neck, the front of your

552
01:49:42.079 --> 01:49:54.520
neck and your throat relaxing and loose and calm. The

553
01:49:54.920 --> 01:50:00.279
sides of your neck, the right and left side eye

554
01:50:00.479 --> 01:50:18.760
of your neck relax and loose and calm, and now

555
01:50:19.079 --> 01:50:25.600
the back of your neck. Focus in on the back

556
01:50:25.800 --> 01:50:36.039
of your neck, letting go of any tension that may

557
01:50:36.119 --> 01:50:46.640
have been there before, and enjoying that sense of increasing

558
01:50:48.199 --> 01:50:56.800
comfort and release that you can experience in the back

559
01:50:56.880 --> 01:51:09.359
of your neck. Moving down your back and moving either

560
01:51:09.560 --> 01:51:14.239
side of your spine right from the top of your back.

561
01:51:15.960 --> 01:51:17.199
All the way.

562
01:51:17.239 --> 01:51:29.880
Down to the bottom of your back, down to your

563
01:51:30.000 --> 01:51:40.560
lower back. And as you move up and down your spine,

564
01:51:42.680 --> 01:51:47.119
you can feel the muscles either side of your spine

565
01:51:49.319 --> 01:52:03.880
relaxing even more. And there's those muscles relax That sense

566
01:52:04.000 --> 01:52:14.479
of comfort starts to spread outwards from your spine into

567
01:52:14.680 --> 01:52:21.279
both sides of your back, the top of your back,

568
01:52:22.159 --> 01:52:28.399
the middle and your lower back. And as you scan

569
01:52:30.119 --> 01:52:37.920
gently and slowly up and down your back, there's the

570
01:52:38.079 --> 01:52:43.920
muscles in the top of your back relax and become looser.

571
01:52:48.279 --> 01:52:50.720
The muscles in the middle of your back.

572
01:52:52.039 --> 01:52:59.399
Also seem to just almost divide from each other, separating

573
01:52:59.720 --> 01:53:15.279
and almost melting, and in your lower back it seems

574
01:53:15.319 --> 01:53:28.640
to be an extra special feeling of comfort that spreads

575
01:53:28.760 --> 01:53:35.000
into your hips. Sit down your lower back, into your hips,

576
01:53:39.680 --> 01:53:46.760
into the area where your cosicks are, and into your buttocks,

577
01:53:48.960 --> 01:53:55.560
and all those muscles that spread from your lower back

578
01:53:58.039 --> 01:54:10.279
into your hip area start to melt, start to ready,

579
01:54:11.479 --> 01:54:23.359
let go, and you knowwhere about to focus on your shoulders.

580
01:54:25.119 --> 01:54:32.079
Your back and your spine will continue to let go,

581
01:54:35.199 --> 01:54:37.039
continue to.

582
01:54:37.279 --> 01:54:41.479
Relax so.

583
01:54:44.399 --> 01:54:53.960
Calmly, and if you focus on your shoulders, you may

584
01:54:54.159 --> 01:55:18.960
notice that they're already feeling really loose, already feeding calm

585
01:55:25.359 --> 01:55:38.039
and fear. Those muscles then move from your neck into

586
01:55:38.119 --> 01:56:03.520
your shoulders. Feel so soft and gentle, so smooth and calm,

587
01:56:14.920 --> 01:56:27.439
and the feeling in your shoulders seems to spread deep

588
01:56:27.720 --> 01:56:37.479
into your shoulders, that sense of relaxation, not just traveling

589
01:56:38.000 --> 01:56:55.239
deeply into your muscles, but also relaxing the bones and

590
01:56:55.520 --> 01:57:04.239
moving all away to underneath your arms, relaxing a whole

591
01:57:04.439 --> 01:57:14.760
area between the tops of your shoulders and underneath your arms, healing.

592
01:57:20.199 --> 01:57:33.199
You feel so relaxed and comfortable in your shoulders, which

593
01:57:33.439 --> 01:57:55.640
sends that deep healing message into your arms. You may

594
01:57:55.920 --> 01:58:01.159
feel almost as if your arms and not even there,

595
01:58:02.680 --> 01:58:24.600
because they're so relaxed, so deeply relaxed, so so calm,

596
01:58:39.720 --> 01:58:56.520
so po not feeling spreading.

597
01:58:58.720 --> 01:59:06.039
Oh way down your arms, two elbows.

598
01:59:09.199 --> 01:59:34.319
In, including your elbows, circumforts spreads or away into wrists,

599
01:59:37.199 --> 01:59:52.520
your forearments and your wrists so heavy. Yet at the

600
01:59:52.840 --> 02:00:32.920
same time, sonlight and gentle, freksy.

601
02:00:35.439 --> 02:00:36.439
Now on.

602
02:00:39.119 --> 02:01:32.760
Your hands, my hands, so peaceful in your hands, there's

603
02:01:32.800 --> 02:01:55.640
a sense of real peace. It just seems to I

604
02:01:55.880 --> 02:02:35.159
feel so familiar, your hands relax deeply. Yes, ther thingers

605
02:03:07.359 --> 02:04:11.760
a thing is sad less a thing, it's hips. Moving

606
02:04:12.119 --> 02:04:30.520
your attention to the front of your body, so comfortable,

607
02:04:41.520 --> 02:06:09.279
moving your focus to your legs, what muscles in your thighs,

608
02:06:26.039 --> 02:07:03.479
your knees so relaxed you can't musculs and just sens

609
02:07:07.159 --> 02:07:08.680
co puzy they.

610
02:08:00.880 --> 02:09:22.239
Four and the fathing and your feet, sir, peaceful, so calm,

611
02:09:28.000 --> 02:10:13.600
so peaceful, so calm, so peaceful, so calm.

612
02:10:17.560 --> 02:10:51.039
So peace fall RelA sin peace fall so calm, loveing

613
02:10:51.159 --> 02:11:12.359
that deep relaxation to spread your chest in storm, letting go.

614
02:11:16.520 --> 02:11:17.159
Everything.

615
02:11:28.439 --> 02:11:34.439
So I'm gonna start counting down now, from twenty down

616
02:11:34.520 --> 02:11:42.600
to one. You can imagine in a way, it's like

617
02:11:43.399 --> 02:11:49.840
just walking down some steps and each step or twenty steps,

618
02:11:49.920 --> 02:11:59.079
and each step represents a level of comfort, each step

619
02:11:59.520 --> 02:12:00.800
represent sense.

620
02:12:03.039 --> 02:12:13.720
A deepening of that comfort, and the.

621
02:12:13.920 --> 02:12:19.640
Furvies you walk down those steps that the deeper and

622
02:12:19.800 --> 02:14:15.840
more relaxed you feel. So starting with number twenty twenty, nineteen, eighteen, seventeen,

623
02:15:02.159 --> 02:24:28.159
sixteen eight four four two too well fie nine y seven.

624
02:25:00.879 --> 02:26:41.079
Us six.

625
02:26:17.719 --> 02:26:39.479
H h.

626
02:26:47.520 --> 02:27:20.719
H five.

627
02:28:39.559 --> 02:29:04.920
Four h.

628
02:29:27.479 --> 02:29:45.799
H h.

629
02:32:17.799 --> 02:32:18.040
One.

630
02:33:07.600 --> 02:33:24.600
And now as you focus on your eyes, we're gonna

631
02:33:24.680 --> 02:33:36.120
count down from ten to tout one, focusing just on

632
02:33:36.280 --> 02:33:47.200
your eyes, your eyelids, the muscles around your eyes, your

633
02:33:47.319 --> 02:33:56.280
eye walls themselves, a whole area that makes up your eye.

634
02:34:07.239 --> 02:34:12.479
And as we count down from ten down to one,

635
02:34:15.079 --> 02:34:29.000
whilst focusing on your eyes, you'll become twice is relaxed

636
02:34:31.239 --> 02:34:44.280
with each number counting down that you may find the

637
02:34:44.440 --> 02:34:50.920
all you want to do is just drift off to sleep.

638
02:34:53.920 --> 02:35:00.520
And if that's what you want, then just allow yourself

639
02:35:00.639 --> 02:35:15.000
to do that. Now, focus in on your eyes. I'm

640
02:35:15.079 --> 02:35:20.639
going to begin counting down from ten down to one

641
02:35:24.840 --> 02:36:01.079
right now ten nine.

642
02:36:35.079 --> 02:37:58.159
Eight seven.

643
02:37:42.760 --> 02:39:33.399
H five.

644
02:40:43.920 --> 02:45:05.840
Four three two one. So count down ten to one, ten, nine, eight, seven, six, five, four.

645
02:45:08.559 --> 02:45:12.120
Three two.

646
02:45:14.600 --> 02:45:24.399
One. And maybe that was a bit too quick in

647
02:45:24.559 --> 02:45:28.600
order to relax. Maybe it's a bit too fast for

648
02:45:28.680 --> 02:45:38.479
you to notice the calming of your body, maybe even

649
02:45:38.719 --> 02:45:42.360
a little bit of pressure there, Like you're counting down

650
02:45:42.479 --> 02:45:45.399
from ten to one. Would you expect me to do man,

651
02:45:46.360 --> 02:45:50.040
expect me to stick go with floppy just because you're

652
02:45:50.120 --> 02:45:59.440
counting down. I could try it again, but this time

653
02:45:59.559 --> 02:46:06.000
I'll go this lower. This time, as you focus on

654
02:46:06.840 --> 02:46:11.200
the whole of your body before we focus on your legs.

655
02:46:13.600 --> 02:46:22.799
Just notice how your body does start to feel more

656
02:46:23.239 --> 02:47:03.479
relaxed with every number that I count down ten nine, eight, seven, six,

657
02:47:11.920 --> 02:48:20.840
five four three two one, And just notice how how

658
02:48:20.959 --> 02:48:31.040
you feel, generally, how your body feels. It's not necessarily

659
02:48:31.120 --> 02:48:41.520
even about counting down from ten to one. It's that

660
02:48:41.840 --> 02:49:01.520
space that you have, that space between being active physically

661
02:49:01.719 --> 02:49:11.319
or mentally to just sitting or lying down, just being there,

662
02:49:12.040 --> 02:49:17.479
not doing anything, not saying anything, not needing to think

663
02:49:17.600 --> 02:49:23.520
about anything. So it opens up a space, you know,

664
02:49:23.680 --> 02:49:33.040
a bit of a space, a gap. And the more

665
02:49:34.319 --> 02:49:37.639
I came down from ten to one, the bigger that

666
02:49:37.879 --> 02:49:48.840
gap becomes. So there's that gap of calmness of comfort, relaxation.

667
02:49:54.799 --> 02:50:07.120
It's a nice feeling, and it moves those stresses or

668
02:50:07.680 --> 02:50:21.520
discomforts physically or emotionally, moves them away. Allows you.

669
02:50:24.239 --> 02:50:24.760
To just.

670
02:50:27.719 --> 02:50:34.479
Slow down, someone to count again from ten down to one,

671
02:50:34.879 --> 02:50:45.120
and notice that gap widening, the gap, And as it widens,

672
02:50:45.159 --> 02:50:51.200
it's almost like the stress and attention falls into the

673
02:50:51.319 --> 02:51:09.159
gap and gives you that distance, that space.

674
02:51:11.559 --> 02:51:17.000
Now ten.

675
02:51:21.360 --> 02:52:47.879
Nine, eight, seven, six, five, four three two.

676
02:53:06.079 --> 02:53:06.319
One.

677
02:53:17.840 --> 02:53:38.000
Now, how does your body feel now? Can you notice

678
02:53:39.360 --> 02:54:16.079
do you feeling calmer, the feeling more relaxed as we

679
02:54:16.239 --> 02:54:36.479
now focus on your legs, just your legs. We're just

680
02:54:36.600 --> 02:54:56.600
gonna start with focusing on your thighs. Of course, it's

681
02:54:56.680 --> 02:55:04.959
not the most exciting thing to be do because I'm

682
02:55:05.120 --> 02:55:07.719
sure like most of your body is not a lot

683
02:55:07.799 --> 02:55:20.120
going on right now. Just focusing on the whole of

684
02:55:20.200 --> 02:55:26.680
your thighs, the tops of your thighs, the sides of

685
02:55:26.760 --> 02:55:33.600
your thighs, the bottoms of your thighs, your outer thighs,

686
02:55:33.719 --> 02:55:38.639
and your inner thighs. Basically the whole of your thigh

687
02:55:38.760 --> 02:55:47.520
that leads into your hip and it goes down to

688
02:55:47.719 --> 02:56:01.760
your knee joints. Now, this is a big area it's

689
02:56:01.799 --> 02:56:07.280
a very heavy area. It's very strong, probably the strongest

690
02:56:08.280 --> 02:56:21.440
muscles in your body or in your thighs. But I

691
02:56:21.520 --> 02:56:29.799
don't think we perhaps give enough attention to our thighs.

692
02:56:35.760 --> 02:56:46.520
Perhaps we don't acknowledge how important our thighs are to

693
02:56:46.719 --> 02:57:07.319
our lives, how much they actually do for us all

694
02:57:07.440 --> 02:57:18.040
through our lives. And it may seem to sound really weird, but.

695
02:57:20.920 --> 02:57:22.280
I think that all of our.

696
02:57:22.200 --> 02:57:33.079
Body parts, especially our thighs, need some TLC, a bit

697
02:57:33.120 --> 02:57:49.879
of love shown, a bit of acknowledgement, thank you, gratitude

698
02:57:52.840 --> 02:58:01.639
for what our thighs do for us. And I know

699
02:58:01.840 --> 02:58:07.879
this may sound a bit strange. Maybe you think, why

700
02:58:07.959 --> 02:58:11.120
am I Surely I should be out in the garden

701
02:58:11.319 --> 02:58:19.520
hugging a tree or something. Well, it's hard to set

702
02:58:19.559 --> 02:58:22.719
a microphone up on a tree. That's why I'm doing

703
02:58:22.760 --> 02:58:25.440
this indoors. Otherwise I would be outside hugging a tree.

704
02:58:26.600 --> 02:58:35.399
Now I can't see the television from the tree. If

705
02:58:35.440 --> 02:58:40.799
you move down to your knees gain such an important part.

706
02:58:45.120 --> 02:58:50.200
And I think we don't necessarily I'll speak for myself here,

707
02:58:52.680 --> 02:58:57.959
I don't necessarily appreciate all that my knees do for me.

708
02:58:59.239 --> 02:59:04.399
Until I have a problem with my knee. It's occasionally

709
02:59:04.440 --> 02:59:09.440
if I ever maybe i'll bash it, or it's aching

710
02:59:09.600 --> 02:59:15.959
for some reason. It's then that I realize how much

711
02:59:16.120 --> 02:59:19.719
it does. You know, the benefit of being able to

712
02:59:20.680 --> 02:59:29.000
use my legs without any kind of physical discomfort.

713
02:59:29.840 --> 02:59:31.719
Is a beautiful thing.

714
02:59:33.120 --> 02:59:40.760
That's possibly not appreciated until it's temporarily removed. You know

715
02:59:40.920 --> 02:59:50.319
that's comfort. But as you focus on your knees, regardless

716
02:59:50.440 --> 02:59:55.959
of how your knees feel, you can have that sense

717
02:59:56.040 --> 03:00:02.200
of gratitude love to your knees for all that they

718
03:00:02.360 --> 03:00:14.920
do for you. And you can still have that attention

719
03:00:15.559 --> 03:00:19.440
on your thighs and maybe notice how your thighs feel.

720
03:00:21.600 --> 03:00:39.559
Maybe you've noticed that they are relaxing more deeply as

721
03:00:39.600 --> 03:00:44.479
you focus now on the bottoms of your legs, your

722
03:00:44.559 --> 03:00:50.120
shins and your calf muscles and the bones between your

723
03:00:51.079 --> 03:00:56.719
knees and your feet incorporate. And of course your ankles

724
03:00:59.079 --> 03:01:09.280
so important, and anyone that's had even like the slightest

725
03:01:09.719 --> 03:01:15.760
sprain of an ankle knows how how much we take

726
03:01:17.079 --> 03:01:25.879
our ankles for granted. And it's kind of strange in

727
03:01:26.000 --> 03:01:31.159
a way when you think that, you know, logically, our

728
03:01:31.239 --> 03:01:34.680
wrists are a lot thinner than the rest of our arms,

729
03:01:35.799 --> 03:01:39.319
which is okay, it doesn't I can't see any problem

730
03:01:39.319 --> 03:01:44.200
with that because we're just picking stuff up. But our

731
03:01:44.319 --> 03:01:50.120
ankles so much thinner than the rest of our legs,

732
03:01:56.559 --> 03:02:00.600
and from a physics perspective or logical cool even it

733
03:02:00.680 --> 03:02:06.840
doesn't really make sense that all this weight would ultimately

734
03:02:07.000 --> 03:02:13.559
be resting on your ankles then leading to your feet.

735
03:02:18.120 --> 03:02:26.959
That thin area, thin bone. Yeah, it does so much

736
03:02:27.079 --> 03:02:34.120
great work. Supports us, supports our body for a lifetime,

737
03:02:38.879 --> 03:02:48.399
helps us to balance, It helps you to get around

738
03:02:48.559 --> 03:02:57.440
and be mobile. And there's the calf muscles. Of course,

739
03:03:02.600 --> 03:03:05.079
when I was younger, I couldn't see the point in

740
03:03:05.159 --> 03:03:11.159
calf muscles. Didn't seem to do anything. Okay, if I

741
03:03:11.200 --> 03:03:15.120
walked around on tiptoes, then my calf muscles get some work.

742
03:03:16.520 --> 03:03:19.079
But of course that's not true. The calf muscles are

743
03:03:19.120 --> 03:03:29.040
being used whenever we use our legs, and your shins

744
03:03:32.319 --> 03:03:41.319
there to protect your lower legs, shaped in a way

745
03:03:43.159 --> 03:03:55.239
almost as a protector for the bone, leading of course

746
03:03:55.360 --> 03:04:05.600
to your ankles and feet. But we're not going to

747
03:04:05.680 --> 03:04:07.799
focus on your feet. We're just going to focus on

748
03:04:07.879 --> 03:04:14.920
the legs. I realize that now that I've mentioned your feet.

749
03:04:15.040 --> 03:04:19.639
It probably focuses on them anyway, So maybe I should

750
03:04:19.760 --> 03:04:25.719
focus on your feet a little bit. You can have

751
03:04:25.879 --> 03:04:31.079
them in your awareness the same as you have your

752
03:04:31.200 --> 03:04:35.440
thighs in your awareness. Even though we haven't been focusing

753
03:04:36.159 --> 03:04:41.079
on your thighs a few minutes, let me focusing on

754
03:04:41.239 --> 03:04:57.920
your ankles. There's still that sensation of comfort in your

755
03:04:58.040 --> 03:05:10.159
thighs in this that movement of energy, because the thighs

756
03:05:10.479 --> 03:05:17.360
hold lots of different sensations. Of course, there's the muscles,

757
03:05:17.959 --> 03:05:22.000
the big straw muscles that we have in our thighs.

758
03:05:30.760 --> 03:05:36.440
But the skin on the outside of the thighs, as

759
03:05:36.520 --> 03:05:41.040
in the outside of all of our body, can be

760
03:05:41.319 --> 03:05:59.000
very sensitive, sensitive to the touch, sensitive to temperature, and

761
03:05:59.159 --> 03:06:07.520
inside your thighs the bones, there's the muscle, there's the blood, vessels,

762
03:06:07.719 --> 03:06:13.520
the ar trees, all this stuff that's inside your thighs.

763
03:06:17.799 --> 03:06:21.000
And I guess sometimes it'd be nice if you could

764
03:06:21.000 --> 03:06:26.360
actually put your fingers inside your thighs and a message,

765
03:06:28.760 --> 03:06:32.280
so you can message on the outside, of course, but

766
03:06:32.399 --> 03:06:35.479
to be able to get deep into the muscles and

767
03:06:35.600 --> 03:06:40.719
to be able to just message inside your thighs, message

768
03:06:40.760 --> 03:06:48.799
in the bones of your leg massage in all the

769
03:06:48.959 --> 03:06:59.559
veins and just gently heathing your thighs, and you could

770
03:06:59.639 --> 03:07:06.479
move down message and inside your knees. It's a message

771
03:07:06.559 --> 03:07:13.479
in those bones, but with healing fingertips, spreading that healing

772
03:07:13.760 --> 03:07:24.239
energy deep into the joints of your knees. Of course,

773
03:07:24.360 --> 03:07:27.680
there's the back of your your knee, you know, the

774
03:07:27.840 --> 03:07:34.840
inside crease where your knee is. It's a very sensitive area.

775
03:07:36.840 --> 03:07:41.159
Very it feels very nice when you stroke it. That

776
03:07:41.360 --> 03:07:45.040
might be because it's an area that's not really touched

777
03:07:45.239 --> 03:07:51.799
very often. It's almost like a hidden part, that crease

778
03:07:53.920 --> 03:07:58.399
in your legs. It's almost it's like a part that

779
03:08:00.200 --> 03:08:11.440
has a sensitivity, which is a little bit different. Of course,

780
03:08:11.520 --> 03:08:22.000
it's protected by your legs. So you can imagine putting

781
03:08:22.879 --> 03:08:33.200
your fingers into that crease in your legs, folding between

782
03:08:33.280 --> 03:08:38.399
your legs, you can just message with your fingertips. Imagine

783
03:08:38.399 --> 03:08:49.399
your fingertips going inside massage in the muscle tissue. You

784
03:08:49.520 --> 03:08:55.559
can of course feel the bones of your knees heading

785
03:08:55.799 --> 03:09:08.479
through your fingertips and then as you go down to

786
03:09:08.559 --> 03:09:11.360
your calf muscles. And that's the part I'd like to

787
03:09:11.440 --> 03:09:16.840
be able to really put my fingertips deep inside my

788
03:09:17.040 --> 03:09:25.719
calf muscles. Massage in every single tissue of that muscle,

789
03:09:27.319 --> 03:09:37.239
healing every part, and then doing the same for my shins,

790
03:09:40.440 --> 03:09:47.319
massage in and gently stroking the bones, gently stroking them,

791
03:09:48.239 --> 03:09:52.360
healing in a loving way, because they deserve to be

792
03:09:52.520 --> 03:09:59.680
treated as the precious bones that they are, because I

793
03:10:00.000 --> 03:10:03.399
because are so precious as in all the other parts

794
03:10:03.479 --> 03:10:07.079
of our body, and more.

795
03:10:07.040 --> 03:10:09.120
Precious of anyture.

796
03:10:11.079 --> 03:10:27.079
On the planet. When you start to think about your

797
03:10:27.239 --> 03:10:35.760
legs in this way, it can change your perspective.

798
03:10:38.479 --> 03:10:39.760
It might sound a bit.

799
03:10:42.680 --> 03:10:46.959
A bit silly to start with the idea of having

800
03:10:47.840 --> 03:10:57.840
love for your legs, showing appreciation for your thighs, wanting

801
03:10:57.959 --> 03:11:01.879
to be able to put your hands in your thighs,

802
03:11:03.840 --> 03:11:10.319
the massage the muscles and the bones, and to get

803
03:11:10.360 --> 03:11:18.639
your fingers deep in there, releasing all tension, just to

804
03:11:18.799 --> 03:11:28.239
show how much you care about your legs, how much

805
03:11:28.319 --> 03:11:34.000
you care for what your legs do for you regularly,

806
03:11:36.399 --> 03:11:46.559
your knees, your calves, your ankles, the strength of your ankles,

807
03:11:49.520 --> 03:11:54.200
considering how thin they are compared to the rest of

808
03:11:54.280 --> 03:12:04.040
your legs, especially your thighs, yet this so strong, so flexible,

809
03:12:07.840 --> 03:12:20.680
absolutely amazing things. Your ankles are truly a gift because

810
03:12:20.719 --> 03:12:29.440
of what they do for you supporting all that weight.

811
03:12:31.440 --> 03:12:35.959
Regardless of how what weight you are, even if you're

812
03:12:35.959 --> 03:12:40.680
only eat eight stone, there's still a lot of weight

813
03:12:40.959 --> 03:12:47.639
for these little ankles. Now I'm a lot heavier than

814
03:12:47.680 --> 03:12:57.639
eight stone doubled out, yet my ankles support my body

815
03:12:58.399 --> 03:12:58.719
all the.

816
03:12:58.799 --> 03:13:05.520
Time, or they do give off a sigh of relief

817
03:13:05.600 --> 03:13:10.879
when I sit down, as my whole legs do.

818
03:13:14.559 --> 03:13:20.000
My feet feet also go, my toes clap.

819
03:13:21.200 --> 03:13:21.920
We're so happy.

820
03:13:41.719 --> 03:13:46.840
Your legs really are amazing.

821
03:13:49.479 --> 03:13:53.120
And I know that talking about talking about your legs

822
03:13:53.239 --> 03:13:54.040
is probably.

823
03:13:56.239 --> 03:14:00.920
Possibly among the most most boring things you have heard

824
03:14:00.959 --> 03:14:09.360
anyone say. Possibly you're boring or not. Everything I said

825
03:14:09.479 --> 03:14:26.159
is true. Your legs are amazing. Your legs deserve not

826
03:14:26.559 --> 03:14:45.000
just respect, They deserve to relax deeply. They deserve to

827
03:14:45.159 --> 03:14:50.360
take some time out of the day to just let

828
03:14:50.559 --> 03:15:26.520
go completely. Your legs really can relax. And because the

829
03:15:26.639 --> 03:15:31.159
legs are so such a most, you know, very important

830
03:15:31.840 --> 03:15:36.319
part of your body. When you relax your legs, the

831
03:15:36.479 --> 03:15:47.680
rest of your body also naturally follows in that journey

832
03:15:47.799 --> 03:15:59.520
of comfort. I can feel it in my hips. My

833
03:15:59.680 --> 03:16:07.040
hips feel really loose, and also my light back as well.

834
03:16:09.079 --> 03:16:14.799
My light back really feels it feels stretched, even though

835
03:16:14.840 --> 03:16:19.079
I'm just sitting in a chair and there's no stretching.

836
03:16:21.200 --> 03:16:22.760
As far as I'm aware that I'm doing.

837
03:16:23.799 --> 03:16:26.479
It's almost as if the muscles are just relaxed so

838
03:16:26.680 --> 03:16:30.239
much that there is a natural stretch.

839
03:16:31.719 --> 03:16:54.079
As the tension has reduced a lot. And I'm now

840
03:16:54.200 --> 03:17:01.680
going to count down from ten down to one, you

841
03:17:01.840 --> 03:17:03.360
can continue.

842
03:17:04.559 --> 03:17:31.159
To fill wonderfully relaxed ten nine, eight, seven, six, five.

843
03:17:35.479 --> 03:17:48.319
Four three two one.

844
03:17:54.399 --> 03:18:06.319
Relax. So I'm just going to count down from fire

845
03:18:06.479 --> 03:18:10.680
down to one. And as a countdown, if you just

846
03:18:10.799 --> 03:18:18.639
focus on the numbers, just the numbers counting down, and

847
03:18:18.840 --> 03:18:28.040
notice how you feel in this moment as you hear

848
03:18:28.120 --> 03:18:35.680
the numbers counting down, knowing that those numbers counting down

849
03:18:35.879 --> 03:18:45.840
represent you feeling calmer, not just in your body, but

850
03:18:46.040 --> 03:18:54.159
also relaxing your mind, I'll just notice how you feel.

851
03:18:55.040 --> 03:19:00.959
There's nothing to do, there's nothing to say, there's nothing

852
03:19:01.079 --> 03:19:06.200
to think about, starting with.

853
03:19:07.680 --> 03:19:17.559
Number five, four.

854
03:19:26.840 --> 03:19:38.079
Three two.

855
03:19:43.879 --> 03:19:44.120
One.

856
03:19:53.559 --> 03:20:05.399
Now, as you notice the gradual letting go that the

857
03:20:05.559 --> 03:20:13.200
tension in your body, you may also begin to notice

858
03:20:13.319 --> 03:20:20.520
and be aware of how your mind is starting to

859
03:20:21.879 --> 03:20:28.479
slow down. This is just a natural thing that happens.

860
03:20:31.079 --> 03:20:36.280
It's not really a special procedure. It's just natural because

861
03:20:36.360 --> 03:20:42.239
as your body relaxes, your mind also starts to relax,

862
03:20:43.840 --> 03:20:47.479
and the more your mind relaxes, the more your body relaxes.

863
03:20:47.639 --> 03:20:58.120
It's just a continuous circle of relaxation. And is that

864
03:20:59.399 --> 03:21:07.399
calmness that comes from relative quietness. You know, even if

865
03:21:07.440 --> 03:21:15.000
there's background sounds either your side, online, it's still going

866
03:21:15.120 --> 03:21:20.159
to be quite calm. You know, you haven't got the

867
03:21:20.280 --> 03:21:25.440
television on, there's no music in the background, unless you're

868
03:21:25.479 --> 03:21:33.000
listening to the recording. With music, of course, you're very

869
03:21:33.239 --> 03:21:35.120
likely not going to be sitting in a room with

870
03:21:35.200 --> 03:21:40.000
other people. Of course you might be, but generally it's

871
03:21:40.680 --> 03:21:42.920
more ideal if you can do this on your own,

872
03:21:44.639 --> 03:21:54.680
so no distractions, and when you stop thinking about stuff,

873
03:22:01.280 --> 03:22:11.559
relaxation automatically rises. A sense of comfort starts to grow,

874
03:22:16.079 --> 03:22:22.760
and without trying to build it up into something fantastical

875
03:22:23.120 --> 03:22:34.879
or something magical, this is just a natural process, something

876
03:22:35.040 --> 03:22:46.040
that's easy to accomplish. In fact, it's almost the sense

877
03:22:46.120 --> 03:22:52.920
of relaxing completely happens really when you put no effort

878
03:22:53.280 --> 03:22:57.159
into it. It's not something that you can really force,

879
03:23:00.120 --> 03:23:09.600
something that happens naturally, and part of the process of

880
03:23:11.280 --> 03:23:23.200
this recording and others is simply two allow you to

881
03:23:23.360 --> 03:23:38.479
take advantage of this space this time, to just let go,

882
03:23:41.639 --> 03:23:49.840
to just be here, to be in tune with how

883
03:23:49.959 --> 03:24:03.319
you feel, yet with the intention of wanting to relax

884
03:24:03.479 --> 03:24:14.799
deeply and maybe even to fall asleep, depending on what

885
03:24:15.000 --> 03:24:19.079
it is that you wish for yourself.

886
03:24:20.319 --> 03:24:21.120
In this moment.

887
03:24:28.120 --> 03:24:37.479
As we know, relaxing is the majority of the process

888
03:24:37.600 --> 03:24:42.760
of falling asleep. The actual falling asleep part is a

889
03:24:42.920 --> 03:24:50.680
tiny bit at the end. The deeper relaxed you become,

890
03:24:54.639 --> 03:24:56.040
the easier.

891
03:24:58.600 --> 03:24:59.520
You find.

892
03:25:00.760 --> 03:25:16.799
Yourself drifting. You can also, if you choose stay focused

893
03:25:17.959 --> 03:25:41.920
on my voice and really enjoy the process, gradually relaxing

894
03:25:46.200 --> 03:26:12.719
each muscle in your body effortlessly and just observing the

895
03:26:12.879 --> 03:26:34.079
sensation of letting go completely. This time, I'm going to

896
03:26:34.239 --> 03:26:43.079
count from six down to one, and you can notice

897
03:26:44.440 --> 03:26:54.639
your mind calming down more with each number that you

898
03:26:54.959 --> 03:29:15.280
hear me say, naturally, feeling calm and slow and peaceful, six, five, four, three, two.

899
03:29:43.479 --> 03:29:43.760
One.

900
03:30:04.920 --> 03:30:12.120
Being aware of how your mind has slowed.

901
03:30:13.799 --> 03:30:40.200
Right down, sinking deeply into relaxation. And as you focus

902
03:30:40.319 --> 03:30:48.639
on your mind, you may notice that there are some

903
03:30:49.559 --> 03:30:58.920
thoughts still there, maybe some stubborn thoughts that for some

904
03:30:59.200 --> 03:31:12.159
reason perhaps need your attention. So what you can do

905
03:31:12.440 --> 03:31:30.559
is send love to those thoughts. Sprinkle those thoughts with love.

906
03:31:32.280 --> 03:31:36.520
Might all petals from a flower. Just sprinkle it over them,

907
03:31:37.959 --> 03:31:45.120
petals filled with love towards those thoughts, to let those

908
03:31:45.319 --> 03:31:49.959
thoughts know that you're not abandoned in them.

909
03:31:51.399 --> 03:31:59.200
You just need them. You require them to just calm down,

910
03:32:01.479 --> 03:32:05.920
slow down, quiet down.

911
03:32:09.600 --> 03:32:21.399
For now. So as you focus on those remaining thoughts.

912
03:32:22.639 --> 03:32:26.719
As we count down this time from seven down to one.

913
03:32:28.280 --> 03:32:42.360
With each number, just imagine sprinkling those flower petals of love, kindness,

914
03:32:43.959 --> 03:32:55.799
gratitude over those thoughts, which will allow them to just

915
03:32:57.239 --> 03:33:12.200
melt away and relax deeply. With every number, those thoughts

916
03:33:12.360 --> 03:34:21.000
will become more and more relaxed. Starting with number seven, six, five, four,

917
03:34:46.959 --> 03:36:08.879
three two one it Now, notice how relaxed your feeling

918
03:36:12.600 --> 03:36:13.399
in your body.

919
03:36:21.760 --> 03:36:23.760
We're going to focus.

920
03:36:27.159 --> 03:36:36.799
On your hands, because the more relaxed your hands are,

921
03:36:39.159 --> 03:36:58.239
the more relaxed your body and mind are. And this

922
03:37:00.120 --> 03:37:10.280
you focus on your hands and your fingers. There's nothing

923
03:37:10.799 --> 03:37:15.479
needed to be done. There's no clenching of fists or

924
03:37:16.600 --> 03:37:27.959
dancing the fingers. Or anything like that. It's just noticing

925
03:37:28.840 --> 03:37:56.440
and focusing on your hands, noticing how they feel, because

926
03:37:56.559 --> 03:38:07.879
the more relax your hands feel, the calmer your mind feels,

927
03:38:09.760 --> 03:38:23.879
and the more comfort you feel throughout your body. And

928
03:38:24.600 --> 03:38:38.559
you may have already noticed.

929
03:38:42.319 --> 03:38:54.959
Your mind is starting.

930
03:38:57.879 --> 03:39:20.360
To dressed like since just on your hands and fingers,

931
03:39:25.319 --> 03:39:40.079
allowing them to experience a real deepening of that relaxation.

932
03:39:40.840 --> 03:39:43.239
In your hands and fingers.

933
03:39:48.760 --> 03:39:49.319
More.

934
03:39:52.239 --> 03:40:00.159
And more relaxed. With each number.

935
03:40:07.719 --> 03:40:20.200
From eight down to one, you can almost feel that

936
03:40:21.040 --> 03:40:30.879
healing and relaxing energy spreading into your hands and fingers,

937
03:40:34.239 --> 03:40:55.600
becoming year law relaxing with each number you hear, going

938
03:40:55.879 --> 03:41:16.440
down from eight down one, drifting, drifting again starting with

939
03:41:21.040 --> 03:45:16.159
number eight, seven, six, five, four, three, two, h just

940
03:45:16.440 --> 03:45:25.440
being here now, nothing to think about, nothing to do,

941
03:45:27.040 --> 03:45:40.959
nothing to say, and everything just feels calmer. And this

942
03:45:41.280 --> 03:45:48.840
is your natural state of being. This is how you

943
03:45:49.159 --> 03:45:55.399
just normally feel. When you take away all of that

944
03:45:55.840 --> 03:46:03.200
other stuff that we add, you know, things like stress

945
03:46:03.360 --> 03:46:18.360
and worrying and overthinking and the anxiety tension just generally

946
03:46:18.600 --> 03:46:24.719
thinking about stuff. You take that away, which is what

947
03:46:24.879 --> 03:46:26.959
we do what we do now.

948
03:46:33.200 --> 03:46:33.959
You're left with.

949
03:46:36.719 --> 03:46:45.719
A real sense of peacefulness, which comes to you very quickly,

950
03:46:49.920 --> 03:47:00.760
because ultimately it's just a feeling, a feeling of comfort.

951
03:47:04.360 --> 03:47:07.680
It's almost as if you've gone inside yourself and you've

952
03:47:07.799 --> 03:47:22.440
found a special place where everything is peaceful, a place

953
03:47:22.639 --> 03:47:30.520
where you can feel relaxed and your natural sense of comfort,

954
03:47:33.680 --> 03:47:41.079
a place where you can be you, where you can

955
03:47:41.840 --> 03:47:48.479
accept yourself for who you are, a place where you're

956
03:47:48.520 --> 03:47:58.959
not trying to please anybody else ever, a place where

957
03:47:59.120 --> 03:48:08.520
you can actually not just love yourself, but in some

958
03:48:08.680 --> 03:48:18.120
ways more importantly, you can like yourself appreciate who you are.

959
03:48:27.000 --> 03:48:33.600
That sense of gratitude is in the air all around you.

960
03:48:41.239 --> 03:48:49.079
That's also a place where you can actually feel the

961
03:48:49.440 --> 03:49:04.680
healing energy soaking into your body. Healing energy soaking into

962
03:49:04.799 --> 03:49:14.799
your body, and that healing energy spreads through your veins,

963
03:49:18.559 --> 03:49:25.440
traveling to each and every single part of your body,

964
03:49:31.360 --> 03:49:35.959
and you start to realize that actually that healing energy,

965
03:49:38.440 --> 03:49:44.840
it's not just entered into your brain, it's become part

966
03:49:45.360 --> 03:49:56.639
of your brain, and that spinal fluid is now mixed

967
03:49:56.760 --> 03:50:07.879
with healing energy, not just allowing you to feel so

968
03:50:08.120 --> 03:50:20.000
much more relaxed and healthy in this moment, but also

969
03:50:22.959 --> 03:50:30.440
you start to realize that actually what's happening now. With

970
03:50:30.600 --> 03:50:40.239
that healing, relaxing energy spreading through your body, it's actually

971
03:50:40.680 --> 03:50:50.879
changing your life. It's actually changing the way you're going

972
03:50:51.000 --> 03:50:57.760
to feel, not just now, but tomorrow and the next day.

973
03:50:59.639 --> 03:51:07.159
As your health improves, not just your physical health, but

974
03:51:07.280 --> 03:51:14.719
your mental health. Things that used to bother you in

975
03:51:14.840 --> 03:51:22.399
the past, for some reason, no longer have the effect

976
03:51:22.920 --> 03:51:31.840
that they used to because something has changed deep within you.

977
03:51:36.920 --> 03:51:43.319
Maybe things that used to cause you to feel anger

978
03:51:47.159 --> 03:51:57.239
no longer have that power to control you the way

979
03:51:57.319 --> 03:52:05.360
they seem to be able to before. As you realize

980
03:52:06.399 --> 03:52:18.799
that you're the one who decides what affects you, you're

981
03:52:19.319 --> 03:52:29.200
the one who decides to feel relaxed and calm when

982
03:52:30.120 --> 03:52:45.040
you choose to enjoy noticing these natural developments of healing

983
03:52:47.600 --> 03:52:56.159
continuing to grow and improve your life day by day,

984
03:53:02.079 --> 03:53:10.319
including of course, your ability to relax so much easier

985
03:53:15.280 --> 03:53:24.399
and sleep in. It's the most natural thing in the

986
03:53:24.559 --> 03:53:34.200
world to you, because falling asleep is something that you've

987
03:53:34.399 --> 03:53:45.079
done so many times in your life, and you know

988
03:53:45.319 --> 03:53:50.120
that you were born, as we all were, with the

989
03:53:50.280 --> 03:54:01.280
ability to fall asleep naturally. You were born with that

990
03:54:02.159 --> 03:54:07.600
ability the just drift.

991
03:54:09.040 --> 03:54:13.680
Off into a deep healing sleep.

992
03:54:19.680 --> 03:54:24.479
Even when we're kids, sometimes will fall asleep when we

993
03:54:24.559 --> 03:54:29.120
don't even want to try and tell us stay awake.

994
03:54:30.479 --> 03:54:33.920
Maybe it's a birthday in the morning, or it's Christmas

995
03:54:34.159 --> 03:54:37.959
or holiday or something we look forward to. We don't

996
03:54:37.959 --> 03:54:42.600
want to go to sleep. But the more we want

997
03:54:42.639 --> 03:54:47.760
to stay awake, the more we just start to drift.

998
03:54:51.959 --> 03:54:55.920
And the more you fight drifting, the more you try

999
03:54:56.040 --> 03:55:00.920
to stop yourself and drift in a safe the deeper

1000
03:55:01.120 --> 03:55:12.719
and stronger that drifting becomes. Because we're born not just

1001
03:55:12.920 --> 03:55:19.600
with the need to relax deeply and to naturally fall asleep,

1002
03:55:22.840 --> 03:55:36.120
but it's our birthright, it's part of our DNA. And

1003
03:55:36.399 --> 03:55:41.879
sometimes as we get older in life, perhaps at times

1004
03:55:42.760 --> 03:55:55.760
we have forgotten that relaxing completely is not only a

1005
03:55:56.040 --> 03:56:20.239
wonderfully pleasant experience, it's also really easy. It's very, very

1006
03:56:20.760 --> 03:56:26.239
easy to let go, because that's all it is.

1007
03:56:26.440 --> 03:56:26.920
It is just.

1008
03:56:30.440 --> 03:56:41.840
Deciding to let go. And when you press the play

1009
03:56:41.959 --> 03:56:52.200
button on my recordings, you have given permission for my

1010
03:56:52.479 --> 03:57:00.559
voice to relax you. When you press that play button,

1011
03:57:01.559 --> 03:57:12.559
you've given me permission for my words to affect you

1012
03:57:13.200 --> 03:57:29.680
in a positive, only a positive way. Opening up your

1013
03:57:29.840 --> 03:57:36.879
mind two useful.

1014
03:57:38.000 --> 03:57:40.520
And healing.

1015
03:57:41.680 --> 03:57:57.719
Suggestions that can have such an amazing effect on how

1016
03:57:57.879 --> 03:58:09.959
you feel right now, as well as those changes that

1017
03:58:10.280 --> 03:58:20.280
continue long after the recording ends. Those changes within you

1018
03:58:23.159 --> 03:58:35.840
to continue to flourish and grow, transforming your life in

1019
03:58:36.440 --> 03:58:48.399
a positive, beautiful way, allowing you to move forward in

1020
03:58:48.520 --> 03:58:55.040
your life in the direction that you choose for yourself.

1021
03:59:04.120 --> 03:59:16.120
And this feeling, this feeling that you can experience of safety, comfort, calmness,

1022
03:59:23.920 --> 03:59:37.879
This feels so nice. It's such a healthy place to be,

1023
03:59:45.760 --> 03:59:59.559
and that positivity grows within you each and every day.

1024
04:00:02.639 --> 04:00:12.440
Moving forward, you're going to find that you're more relaxed

1025
04:00:14.760 --> 04:00:27.120
physically and in your mind is more relaxed. And it's

1026
04:00:27.200 --> 04:00:32.719
not that you're thinking slower. It's just that your mind

1027
04:00:32.840 --> 04:00:44.680
will be less clogged up with unnecessary negativity because from

1028
04:00:44.799 --> 04:00:49.559
now on, your mind rejects negativity.

1029
04:00:53.600 --> 04:00:56.200
From now on, you're going to start.

1030
04:00:56.200 --> 04:01:12.479
Noticing and negativity arises, and you can just say stop, stop,

1031
04:01:15.360 --> 04:01:22.120
and that negativity will turn around and leave you alone.

1032
04:01:30.120 --> 04:01:40.040
Stop and that negativity will disappear.

1033
04:01:48.200 --> 04:01:54.680
And as you notice that you feel way more relaxed

1034
04:01:56.120 --> 04:02:11.479
than you probably expected, you can now congratulate yourself because

1035
04:02:11.680 --> 04:02:18.079
you're the person that has done this. You are the

1036
04:02:18.200 --> 04:02:23.959
one that has opened your mind up to the simple facts.

1037
04:02:27.360 --> 04:02:32.399
You can feel more relaxed in your body and in

1038
04:02:32.520 --> 04:02:44.520
your mind. You've opened your mind up to the birthright

1039
04:02:44.719 --> 04:02:53.280
of being able to just fall asleep easily when you choose.

1040
04:03:02.000 --> 04:03:09.120
And that's a nice feeling. Don't you think it feels nice?

1041
04:03:09.239 --> 04:03:09.600
Doesn't it?

1042
04:03:12.719 --> 04:03:15.159
To feel calm?

1043
04:03:16.799 --> 04:03:21.399
All that healing energy is spreading through your body and

1044
04:03:21.520 --> 04:03:33.760
your mind to spend time in a special place where

1045
04:03:36.719 --> 04:03:50.360
negativity can no longer enter. Negativity is banned. It's bad,

1046
04:03:51.799 --> 04:03:58.559
it's not allowed. Entrigue doesn't it doesn't. This doesn't deserve

1047
04:03:58.639 --> 04:04:06.840
to be here, doesn't belong here. Negativity has no place

1048
04:04:07.879 --> 04:04:24.680
in your life, Which makes room feel more comfort, more heathing,

1049
04:04:26.840 --> 04:04:52.159
more relaxation, more peace. It feels nice, doesn't it?

1050
04:04:54.040 --> 04:04:58.200
Just let go.

1051
04:05:00.159 --> 04:05:19.559
With everything. I'm going to count down now from twenty

1052
04:05:19.799 --> 04:05:29.520
down to one. You can continue to relax. If you choose,

1053
04:05:29.879 --> 04:05:43.479
you can drift to sleep with every number you hear

1054
04:05:43.639 --> 04:05:55.200
me say, you can fill twice as relaxed, or if

1055
04:05:55.239 --> 04:07:46.000
you choose, you can fill twice a sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

1056
04:07:53.920 --> 04:09:04.639
eight seven, six five four. This is your time to

1057
04:09:04.920 --> 04:09:19.399
just take a break, your time to relax, to allow

1058
04:09:19.559 --> 04:09:31.959
your mind to slow down, to give yourself a permission

1059
04:09:36.760 --> 04:09:50.079
to take a break from everything. And you're the only

1060
04:09:50.319 --> 04:09:57.200
person that can make that decision. You're the only person

1061
04:09:57.319 --> 04:10:13.159
that can actually tell your mind to just relax, to

1062
04:10:13.440 --> 04:10:29.879
just take some time off so that you can focus

1063
04:10:30.040 --> 04:10:37.479
on your body, getting in touch with how you feel physically,

1064
04:10:46.360 --> 04:10:52.760
and in the process of this body scan, where you

1065
04:10:53.559 --> 04:11:04.000
focus on different parts of your body, those parts that

1066
04:11:04.120 --> 04:11:12.399
you focus on and observe, even though you're not purposely

1067
04:11:13.600 --> 04:11:21.600
requesting for those parts of your body to relax, it's

1068
04:11:21.760 --> 04:11:28.000
kind of expected. You expect when you listen to my

1069
04:11:28.200 --> 04:11:41.079
voice to feel more relaxed naturally, because when you're listening

1070
04:11:41.200 --> 04:11:55.920
to me, your attention is focused on my words, and

1071
04:11:56.079 --> 04:12:07.399
as my words guide you to focus on those parts

1072
04:12:07.559 --> 04:12:25.840
of your body, your focus increases, which actually calms your mind.

1073
04:12:33.799 --> 04:12:52.920
And when your mind calms down, your body relaxes. And

1074
04:12:53.120 --> 04:13:15.799
when your body calms down, your mind relaxes. And even

1075
04:13:15.959 --> 04:13:23.000
though you've not really started the focus on your body,

1076
04:13:26.000 --> 04:13:37.040
you can already feel that healing energy spreading through your body,

1077
04:13:41.959 --> 04:13:49.159
pushing out stress and tension.

1078
04:13:52.879 --> 04:13:57.159
Healing all the parts of your body.

1079
04:13:58.799 --> 04:14:06.200
Including your skin, in your bones, your blood, all of

1080
04:14:06.319 --> 04:14:12.280
your organs inside your body, all of the muscles, all

1081
04:14:12.319 --> 04:14:19.479
of the fat, all of everything, every hair on your

1082
04:14:19.559 --> 04:14:33.000
body is filled with that healing energy. And when your

1083
04:14:33.120 --> 04:14:49.840
brain fills with that healing energy, the feeling of comfort

1084
04:14:51.239 --> 04:15:07.000
and relaxation increases deeply, increases.

1085
04:15:12.600 --> 04:15:13.159
In a way.

1086
04:15:16.959 --> 04:15:33.680
Your mind starts to feel perhaps bit drowsy because it's

1087
04:15:33.799 --> 04:15:53.000
not needed, and it may start to drift if that's

1088
04:15:53.239 --> 04:16:01.399
what's needed. So if you're listening to this and what

1089
04:16:01.600 --> 04:16:05.399
you need is deep relaxation, that's what you get.

1090
04:16:07.600 --> 04:16:09.079
If what you need is.

1091
04:16:10.760 --> 04:16:17.760
To fall asleep naturally and easily as your mind drifts,

1092
04:16:20.280 --> 04:16:34.040
that's also what will happen. Because by pressing that play

1093
04:16:34.159 --> 04:16:39.520
button on the podcast and listening to me, you give

1094
04:16:39.840 --> 04:16:52.559
permission for your body and your mind. In fact, you

1095
04:16:52.719 --> 04:16:57.159
give the command to your body and your mind.

1096
04:16:57.159 --> 04:16:58.479
To relax.

1097
04:17:01.680 --> 04:17:10.440
Deeply and to drift off to sleep if that's what

1098
04:17:10.840 --> 04:17:12.280
you want.

1099
04:17:15.440 --> 04:17:15.879
Or need.

1100
04:17:23.600 --> 04:17:29.239
And as I focus on the different parts of your body,

1101
04:17:34.200 --> 04:17:43.000
you may start to just drift, and then you come

1102
04:17:43.120 --> 04:17:48.399
back again and you hear me talking, and I'm focusing

1103
04:17:48.559 --> 04:17:50.760
on a different parts of your body.

1104
04:17:56.479 --> 04:17:57.120
You may.

1105
04:17:59.040 --> 04:18:08.000
Find just of drifting. You don't realize you're drifting until

1106
04:18:08.040 --> 04:18:14.559
you stop drifting and you're alert again to my voice.

1107
04:18:16.000 --> 04:18:21.879
Focusing on a different part of your body starts to

1108
04:18:22.040 --> 04:18:32.879
relax even deeper, because that drifting is basically you already

1109
04:18:35.200 --> 04:18:45.040
in the sleep zone. And the more you drift, the

1110
04:18:45.239 --> 04:18:54.959
longer you drift, and the longer you drift, eventually that

1111
04:18:55.200 --> 04:19:05.360
drifting continues into sleep, and that's the last you remember

1112
04:19:07.440 --> 04:19:08.559
until you wake up.

1113
04:19:12.920 --> 04:19:13.959
In your own time.

1114
04:19:15.280 --> 04:19:18.680
When you experience the right amount of sleep.

1115
04:19:19.559 --> 04:19:28.600
Fear because when you do and if you do fall asleep,

1116
04:19:28.840 --> 04:19:56.319
it's extremely pleasant, so relaxing, so deep healing sleep. It

1117
04:19:56.559 --> 04:20:04.319
feels so nice to relax into your own body and

1118
04:20:04.559 --> 04:20:13.760
mind you as you feel that heating energy is spreading

1119
04:20:14.200 --> 04:20:39.000
through it, relaxing news so deeply, relaxing us so deeply. Really,

1120
04:20:39.280 --> 04:20:52.520
start to focus on your eyes, moving down.

1121
04:20:55.120 --> 04:21:05.559
To your jaw, down to nick.

1122
04:21:12.879 --> 04:22:01.159
You, shoulders, arms, hands, vegus, you're chest, the stomach, your back,

1123
04:22:07.680 --> 04:22:44.799
your spine, you HAPs, your legs, your feet, your joys

1124
04:23:02.319 --> 04:23:15.680
and feeding feetings spreading and growing inside your body, feeling

1125
04:23:15.879 --> 04:23:27.440
you up. Now, let's focus again on parts of your body.

1126
04:23:32.159 --> 04:23:42.040
Focusing this time on your forehead. Now on your mouth,

1127
04:23:43.239 --> 04:23:50.719
your lips, your tongue, the whole of your mouth.

1128
04:24:02.920 --> 04:24:05.799
Focus then on your fingers.

1129
04:24:11.159 --> 04:24:15.719
Maybe you could move your fingers a little bits. You

1130
04:24:15.920 --> 04:24:31.520
can focus on each one individually, both hands, and even

1131
04:24:31.639 --> 04:24:35.479
though if you focus on both of your hands now.

1132
04:24:36.959 --> 04:24:39.799
They almost seem to just melt into one.

1133
04:24:44.879 --> 04:24:45.600
Where there is your.

1134
04:24:45.600 --> 04:24:53.639
Right hand start in your left hand end, almost as if.

1135
04:24:56.239 --> 04:25:11.680
Just mixed together. Now focusing on your knees, just noticing

1136
04:25:12.920 --> 04:25:36.920
how your knees feel. Now, focusing on your elbows, focusing

1137
04:25:37.200 --> 04:25:51.479
on both of your elbows, just observing the feeling of

1138
04:25:51.680 --> 04:26:33.760
your elbows. Now focusing obsurving whack of your neck, feeling

1139
04:26:34.120 --> 04:27:14.319
the energy the back of your neck, observing your ankles,

1140
04:27:23.799 --> 04:28:33.680
being aware of physical sensation's in your ankles. Ninety sin.

1141
04:28:35.799 --> 04:28:54.280
Now you too, on both your feet, being aware. Now

1142
04:28:56.639 --> 04:28:57.639
you TOAs.

1143
04:29:00.159 --> 04:29:51.799
Fea right now ninetyo sn high you entire body feels,

1144
04:30:01.440 --> 04:30:55.639
noticing your mind feels now letting go, letting go, letting

1145
04:30:56.639 --> 04:31:45.040
go everything, letting go, letting go, letting go everything everything.

1146
04:31:51.319 --> 04:31:55.399
I'm gonna start now, And I'd like you just first

1147
04:31:55.399 --> 04:32:00.959
of all, just to see yourself lying down on that

1148
04:32:01.120 --> 04:32:07.079
message table, lying on your front, your head is supported,

1149
04:32:07.520 --> 04:32:16.239
your arms are supported, and you feel comfortable and breathing.

1150
04:32:16.319 --> 04:32:25.840
It's really easy, and you feel you feel confident in

1151
04:32:25.959 --> 04:32:28.159
how you look as well. So there's none of that

1152
04:32:28.319 --> 04:32:35.079
issue of body problems or shyness, because I'm a professional

1153
04:32:36.239 --> 04:32:42.639
and this is a therapy session, so none of that

1154
04:32:42.760 --> 04:32:53.000
stuff matters whatsoever. This is about you. This is about

1155
04:32:53.399 --> 04:33:01.520
how you feel and how you can enjoy that sense

1156
04:33:01.600 --> 04:33:07.639
of comfort and relaxation that comes from letting go and

1157
04:33:07.840 --> 04:33:15.959
allowing my hands and my fingers to relax you by

1158
04:33:16.000 --> 04:33:24.479
a message your body. So I want to start off

1159
04:33:24.720 --> 04:33:29.599
just by placing my hands on the back of your head,

1160
04:33:31.040 --> 04:33:36.400
just gently, just you can feel what my hands feel

1161
04:33:36.520 --> 04:33:43.240
like really on you. So you can maybe feel the

1162
04:33:43.360 --> 04:33:45.520
warmth of my hands on the back of your head.

1163
04:33:49.200 --> 04:33:52.720
With my hands to the side of your head, not pressing,

1164
04:33:52.880 --> 04:33:59.200
but just holding there very gently, maybe over your ears,

1165
04:33:59.720 --> 04:34:02.759
and a little bit on your face, just so you

1166
04:34:02.840 --> 04:34:09.279
can feel my hands so you can become accustomed.

1167
04:34:10.319 --> 04:34:10.720
To them.

1168
04:34:19.360 --> 04:34:21.520
And now put my hands on the back of your

1169
04:34:21.599 --> 04:34:29.000
head again and gently let them slide down onto the

1170
04:34:29.080 --> 04:34:46.080
back of your neck. You can feel my hands gently

1171
04:34:46.319 --> 04:34:48.599
stroke in the back of your neck. To start with

1172
04:34:53.240 --> 04:34:56.959
just so you can get used to the the feeling

1173
04:34:57.159 --> 04:35:00.159
with my hands on your skin, get a customed to

1174
04:35:04.119 --> 04:35:09.000
realize that you're safe and it's all good, it's all fine,

1175
04:35:15.400 --> 04:35:19.639
And I'm going to start gently massaging the muscles in the.

1176
04:35:19.720 --> 04:35:20.680
Back of your neck.

1177
04:35:28.119 --> 04:35:39.919
With both hands. Now, this is a very trusting situation, really,

1178
04:35:40.479 --> 04:35:45.000
because our necks are so fragile and to have someone

1179
04:35:45.159 --> 04:35:49.880
have their hands around your neck in that way can

1180
04:35:50.000 --> 04:35:55.080
sometimes be problematic for people, which is why massages are

1181
04:35:55.319 --> 04:36:00.520
quite good, because it allows you to relax and to

1182
04:36:05.200 --> 04:36:14.520
get in touch with trust, to feel peaceful and calm.

1183
04:36:22.720 --> 04:36:26.639
And there's a massage the sides of your neck gently

1184
04:36:29.880 --> 04:36:35.080
moving from the bottom of your neck, it would be

1185
04:36:35.360 --> 04:36:38.599
sort of near where your shoulders start, I guess, all

1186
04:36:38.680 --> 04:36:45.000
the way up to your jaw, your ears, kind of

1187
04:36:45.119 --> 04:36:50.759
area that side of your neck. Of course, it's a

1188
04:36:50.840 --> 04:37:06.200
lot longer than the front of your neck. And then

1189
04:37:06.319 --> 04:37:13.680
message in the back of your neck, especially that area

1190
04:37:13.919 --> 04:37:22.799
where perhaps we hold tension. And as that area's message,

1191
04:37:23.159 --> 04:37:27.240
you can actually feel a sense of release in the

1192
04:37:27.319 --> 04:37:35.200
back of your neck and maybe you can breathe it

1193
04:37:35.319 --> 04:37:41.240
out as well. Notice how it feels. Notice how you feel.

1194
04:37:51.119 --> 04:37:54.759
Then moving down to that area between your neck and

1195
04:37:54.840 --> 04:38:04.959
your shoulders, that musty area. Starting to message that area

1196
04:38:05.040 --> 04:38:09.360
on both sides. I mean, this would be the area

1197
04:38:09.479 --> 04:38:12.040
that a lot of people would message if they were

1198
04:38:12.119 --> 04:38:17.040
going to give you, like a shoulder message. Even that's

1199
04:38:17.439 --> 04:38:20.840
not technically the shoulders, but it's all the muscles that

1200
04:38:21.040 --> 04:38:27.200
lead to the shoulders from the neck and the game

1201
04:38:27.360 --> 04:38:34.400
that can hold tension and stress. And when massaged sometimes

1202
04:38:34.439 --> 04:38:41.439
a nice deep message is useful, and you decide how

1203
04:38:41.639 --> 04:38:59.560
deep that message is, and just allow my knuckles just

1204
04:38:59.680 --> 04:39:04.479
to again to get to those muscles and to reading

1205
04:39:07.919 --> 04:39:16.520
relaxed all the time being firm yet gentle with you

1206
04:39:28.599 --> 04:39:35.040
and just stroking down the area to your actual shoulders,

1207
04:39:37.319 --> 04:39:46.959
moving to the muscles of your shoulders and maybe initially

1208
04:39:47.159 --> 04:39:51.639
just pulling up the shoulders a little bit off the table,

1209
04:39:53.040 --> 04:39:54.959
just to give you a little bit of a stretch,

1210
04:39:56.720 --> 04:40:05.400
but very gently, and you've got the muscles at the

1211
04:40:05.479 --> 04:40:17.439
front of your shoulders, the sides of the back. Again,

1212
04:40:17.680 --> 04:40:21.520
this is a part that can really take quite a

1213
04:40:21.599 --> 04:40:29.799
bit of pressure, quite a bit of needing if if

1214
04:40:29.880 --> 04:40:37.840
you wish to really release the tension to really get

1215
04:40:37.919 --> 04:40:44.520
into those muscles, and you can let your fingers in there.

1216
04:40:45.599 --> 04:40:51.159
They can feel really nice. Sometimes it's just being stroked

1217
04:40:51.279 --> 04:41:01.080
gently or being massaged quite strongly. It can all be

1218
04:41:01.159 --> 04:41:11.439
beneficial to the reaxation with the muscles in your shoulders.

1219
04:41:21.360 --> 04:41:31.159
Now to move down your arms, we do one arm

1220
04:41:31.240 --> 04:41:41.639
at a time, starting with your right arm. Will ideas

1221
04:41:41.799 --> 04:41:46.119
I just lift your arm up, just hold it to

1222
04:41:46.240 --> 04:41:51.599
the side of it the way it still be attached,

1223
04:41:53.560 --> 04:42:08.279
and I just message the tops of your arms all

1224
04:42:08.279 --> 04:42:25.959
the way down to your forearms into your wrists, gently

1225
04:42:26.319 --> 04:42:38.959
massaging that parts, the softer part which is the under

1226
04:42:39.040 --> 04:42:44.639
part of the arm, which leads to the crease in

1227
04:42:44.759 --> 04:43:00.720
your ewbo the inside. It's much more sensitive skin. Sometimes

1228
04:43:00.880 --> 04:43:10.279
just having that stroked and I feel really nice, pleasurable

1229
04:43:10.560 --> 04:43:29.680
and relaxing. Now moving down to your right hand, just

1230
04:43:29.919 --> 04:43:42.279
holding your hand with both of my hands, just pressing

1231
04:43:42.439 --> 04:43:48.479
gently on the back of your hand and stretching your

1232
04:43:48.599 --> 04:43:59.520
fingers ever slightly at the same time pressing down and

1233
04:43:59.639 --> 04:44:12.520
mess arge in each finger and then starting to massage

1234
04:44:12.639 --> 04:44:23.200
the palms of the hand. Just turning the hand gently,

1235
04:44:25.000 --> 04:44:35.200
stretching it gently, and actually having your handheld can really

1236
04:44:35.319 --> 04:44:42.840
be an emotional experience. Sometimes, even if it is a stranger,

1237
04:44:44.840 --> 04:44:49.200
someone you don't know very well, like a massage person

1238
04:44:49.479 --> 04:45:03.240
or a therapist. Maybe because it's intimate, you can feel nice,

1239
04:45:05.880 --> 04:45:06.880
you can feel safe.

1240
04:45:14.639 --> 04:45:17.599
And as I put that right arm back down where

1241
04:45:17.639 --> 04:45:24.200
it was, gonna do.

1242
04:45:24.319 --> 04:45:35.959
The same with your left arm, exactly the same. Massage

1243
04:45:36.040 --> 04:45:40.360
in the muscles in your arm all the way down,

1244
04:45:41.560 --> 04:45:54.200
dear rest, stroking the inside of your arm, just being

1245
04:45:54.400 --> 04:46:08.360
gentle or as firm as you require, and then massaging

1246
04:46:09.159 --> 04:46:24.720
your left hand, stretching the fingers, gently, massaging the palm

1247
04:46:25.599 --> 04:46:43.799
of your left hand, and you feel so so relaxing,

1248
04:46:51.479 --> 04:47:09.240
so comforting, and just rest your left down, back down.

1249
04:47:16.799 --> 04:47:23.439
Start to massage your back, the biggest part of your body,

1250
04:47:28.520 --> 04:47:35.439
starting at the top, starting again where we already have been,

1251
04:47:36.200 --> 04:47:40.880
the area at the top in between his shoulders, near

1252
04:47:40.959 --> 04:47:41.400
your neck.

1253
04:47:43.119 --> 04:47:45.360
Going back a message in that.

1254
04:47:45.479 --> 04:47:57.360
Area again, but this time moving downwards, taking a downward

1255
04:47:57.560 --> 04:48:05.439
stroke to the middle of your back, working from the

1256
04:48:05.840 --> 04:48:10.040
outside inwards, a massage in the.

1257
04:48:12.319 --> 04:48:17.360
Your back, but the the outsides of your back.

1258
04:48:21.279 --> 04:48:34.840
The parts where your arms would maybe rest against, almost

1259
04:48:37.000 --> 04:48:49.200
the path that connects your front to your back, and

1260
04:48:49.479 --> 04:48:58.200
just massaging down firmly but gently, as firm as you want,

1261
04:49:01.639 --> 04:49:05.599
moving down and moving across a little.

1262
04:49:05.439 --> 04:49:09.240
Bit and moving all the way down again, being very.

1263
04:49:09.200 --> 04:49:21.840
Gentle yet firm as you choose. Eventually we get to

1264
04:49:21.919 --> 04:49:27.319
the spine. We can message the muscles and either side

1265
04:49:27.400 --> 04:49:31.000
of your spine from the top of your neck all

1266
04:49:31.200 --> 04:49:42.439
the way down to your lower back. We can do

1267
04:49:42.599 --> 04:49:52.720
that a few times. Sometimes people use the knuckle or

1268
04:49:52.799 --> 04:49:57.759
the you know, two fingers and just go your side

1269
04:49:57.799 --> 04:50:02.880
of the spine. Must just push down, go all the

1270
04:50:02.919 --> 04:50:07.040
way down to the bottom of the spine, each time

1271
04:50:08.759 --> 04:50:17.720
releasing tension and opening up the body, stretching your body

1272
04:50:20.479 --> 04:50:24.560
so that you feel more relaxed but at the same

1273
04:50:24.720 --> 04:50:41.520
time rejuvenated. And now I'm going to move to one side,

1274
04:50:42.599 --> 04:50:49.639
to your right side, and from the bottom of your

1275
04:50:49.720 --> 04:50:56.759
ribs to your pelvis, I'm going to message that area

1276
04:50:57.520 --> 04:51:02.520
of your back. I'll stretch over the other side and

1277
04:51:02.639 --> 04:51:07.599
i will pull the muscles gently and massage and push

1278
04:51:09.159 --> 04:51:12.200
from one end that side or right to my side

1279
04:51:14.279 --> 04:51:17.159
to the middle of fact to where your spine is,

1280
04:51:18.520 --> 04:51:24.200
massaging that side of your spine the opposite side to

1281
04:51:24.240 --> 04:51:32.119
where I'm standing. It's almost like kneading bread. There's that

1282
04:51:32.279 --> 04:51:39.200
big area which is firm yet lots there to massage.

1283
04:51:44.400 --> 04:51:48.680
Potentially one of the most important places to actually have

1284
04:51:49.240 --> 04:51:56.639
a message because you really feel it. You really feel

1285
04:51:56.840 --> 04:52:02.200
the release and the pleasure of having your lower back massaged.

1286
04:52:05.400 --> 04:52:11.040
It releases so much from your body that's not useful,

1287
04:52:14.240 --> 04:52:19.799
starting a healing process which will continue long after this

1288
04:52:20.040 --> 04:52:32.119
recording is over. The message in this part of your

1289
04:52:32.159 --> 04:52:37.560
body not only feels really good for you, it's actually

1290
04:52:37.680 --> 04:52:41.680
fun to do because it is, as I said, like

1291
04:52:41.880 --> 04:52:47.040
kneading bread. It's a part that you can really get

1292
04:52:47.240 --> 04:52:54.599
hold of and really massage deeply. If that's your choice,

1293
04:53:02.639 --> 04:53:04.520
then I'm going to move over to the other side

1294
04:53:04.560 --> 04:53:11.040
of your body and do the same with the opposite

1295
04:53:11.159 --> 04:53:20.439
part of your lawer back. Kneeding and messaging from your

1296
04:53:20.639 --> 04:53:27.279
sides all the way to the middle of your back

1297
04:53:27.880 --> 04:53:41.479
where your spine is pressing and kneading firm and gentle

1298
04:53:41.639 --> 04:53:51.479
at the same time. It feels so releasing this mixture

1299
04:53:51.560 --> 04:54:06.919
of pleasure, comfort, release, calmness, relaxation or mix together. Plus

1300
04:54:07.000 --> 04:54:11.439
there's that feeling from your stomach as it's being stretched.

1301
04:54:13.319 --> 04:54:16.119
Even though you're in your stomach now, you can.

1302
04:54:16.159 --> 04:54:20.200
Feel it being stretched because that whole area is connected

1303
04:54:20.279 --> 04:54:31.360
to your stomach. Now we're going to move or move

1304
04:54:31.520 --> 04:54:36.520
further up to your top of your body, and I

1305
04:54:36.599 --> 04:54:44.880
we do the same this time, starting with your upper back,

1306
04:54:45.400 --> 04:54:50.599
put my hands forward over and messing massage in that

1307
04:54:50.880 --> 04:54:57.560
area up to your spine, from the side of your

1308
04:54:57.599 --> 04:55:02.840
body up to your spine, so some of that message area,

1309
04:55:03.520 --> 04:55:09.520
the muscle tissue or whatever fatty tissue even will be

1310
04:55:09.799 --> 04:55:15.040
possibly from your chest. Beca's all connected. The chest and

1311
04:55:15.159 --> 04:55:21.720
the back connect together. I'm going to be massaging and

1312
04:55:21.880 --> 04:55:27.080
just pulling some of that skin from your side up

1313
04:55:28.759 --> 04:55:37.439
and massaging that area of your upper back all the

1314
04:55:37.520 --> 04:55:44.119
way to your spine. And then I'll move down a

1315
04:55:44.200 --> 04:55:47.040
bit and I'll continue with the middle of your back,

1316
04:55:47.240 --> 04:55:56.240
doing exactly the same thing as gentle or as deep

1317
04:55:56.319 --> 04:55:57.159
as you choose.

1318
04:56:00.040 --> 04:56:00.240
Yeah.

1319
04:56:05.880 --> 04:56:09.959
Now I'll move the other side again and do the

1320
04:56:10.080 --> 04:56:14.279
exact same thing with the top of your back on

1321
04:56:14.400 --> 04:56:23.639
the other side, from pretty much underneath your arm area

1322
04:56:23.799 --> 04:56:39.000
really to your spine. I then continuing that all the

1323
04:56:39.080 --> 04:56:44.040
way down, including your lower your middle of your back.

1324
04:56:57.720 --> 04:57:02.479
I'm gonna go to your thighs, the backs of your

1325
04:57:02.520 --> 04:57:12.240
thighs and the sides of your thighs, starting with your

1326
04:57:12.360 --> 04:57:21.119
right leg and massage in the back and the sides

1327
04:57:22.000 --> 04:57:29.400
of your thighs gently and firmly. There's a lot of

1328
04:57:29.560 --> 04:57:33.360
muscles there. It's an area that can be very tense

1329
04:57:33.439 --> 04:57:37.680
at times and maybe needs a little bit more pressure

1330
04:57:37.919 --> 04:57:40.959
than the rest of the body that's up to you.

1331
04:57:45.880 --> 04:57:51.799
You can gently stroke the back of your legs where

1332
04:57:52.759 --> 04:57:57.680
you know, opposite your knee joint or underneath your knee joint,

1333
04:57:58.799 --> 04:58:10.919
very sensitive intol area, and then working down to your

1334
04:58:11.720 --> 04:58:20.000
calf muscles. Massage in your calf muscles thoroughly and deeply,

1335
04:58:21.159 --> 04:58:33.000
if you choose, using both hands and fingers, digging deep

1336
04:58:41.400 --> 04:58:46.759
to your ankles, in the back of your back of

1337
04:58:46.840 --> 04:59:01.360
your ankles, just gently message in that area, maybe lifting

1338
04:59:01.439 --> 04:59:15.639
the leg and stretching a little bit. Moving to the

1339
04:59:16.840 --> 04:59:34.319
right foot, massage in the bottom of your feet and

1340
04:59:34.479 --> 04:59:45.720
the size of your feet gently but firm enough so

1341
04:59:45.840 --> 04:59:56.560
they don't tickle, and just allow the pleasure that you

1342
04:59:56.759 --> 05:00:02.840
get from having your feet massaged to just overtake you

1343
05:00:06.119 --> 05:00:11.720
as I continue to message your feet, the bottoms of

1344
05:00:11.840 --> 05:00:21.599
your feet, the sides your arches, your heel. You can

1345
05:00:21.680 --> 05:00:24.639
put a lot of pressure into your heel and it

1346
05:00:24.799 --> 05:00:29.759
feels amazing, Yet the arches need to be a bit

1347
05:00:29.840 --> 05:00:41.520
more gentle stretching your toes gently, and massage in the

1348
05:00:41.639 --> 05:00:49.680
bottoms of your toes with my fingers, each one individually.

1349
05:00:58.119 --> 05:01:01.959
Moving over to the left leg to do exactly the

1350
05:01:02.080 --> 05:01:12.439
same thing, starting at the top of the thighs, work

1351
05:01:12.520 --> 05:01:17.080
in the back of the thighs and the sides, massaging

1352
05:01:17.279 --> 05:01:19.080
deeply and gently.

1353
05:01:20.720 --> 05:01:27.439
A whole area, working all the way down.

1354
05:01:34.439 --> 05:01:40.200
And this is an area that maybe you could like

1355
05:01:40.360 --> 05:01:49.159
to spend more time relaxing and massaging. So perhaps if

1356
05:01:49.240 --> 05:01:54.360
you wanted I a bigger future recording wants spend more

1357
05:01:54.439 --> 05:01:56.400
time on one particular area.

1358
05:02:02.159 --> 05:02:03.360
As you move down.

1359
05:02:06.000 --> 05:02:17.479
To your calf muscles, massage in your calf muscles firmly

1360
05:02:19.520 --> 05:02:33.479
and gently, moving down your ancor into your feet, Massage

1361
05:02:33.599 --> 05:02:39.119
in the backs of your feet, the bottoms of your feet,

1362
05:02:44.240 --> 05:02:51.319
stretching your toes and massage in each tone individually. And

1363
05:02:51.439 --> 05:02:57.080
that feeling of pleasure and release that you experience when

1364
05:02:57.159 --> 05:03:00.439
your having your feet and massage.

1365
05:03:01.840 --> 05:03:03.560
Feels really good.

1366
05:03:15.360 --> 05:03:22.560
Now, if she turn over in your mind, laying on

1367
05:03:22.680 --> 05:03:35.840
your back, I'm just gonna start again for your neck

1368
05:03:35.959 --> 05:03:50.720
area in your shoulders, just to get back in touch

1369
05:03:50.880 --> 05:04:07.799
with that area. And as you move up, I can

1370
05:04:07.880 --> 05:04:12.680
clean my hands, make them more fresh, because now I'm

1371
05:04:12.720 --> 05:04:22.439
gonna message your face gently, starting off with your forehead.

1372
05:04:29.240 --> 05:04:34.880
Your eyes are closed, and I can just stretch your

1373
05:04:35.040 --> 05:04:46.000
eyes a little bit, pushing up on your eyebrows, just

1374
05:04:46.279 --> 05:04:59.479
massaging around, just scalp, massaging down your cheeks, around your ears,

1375
05:05:02.599 --> 05:05:15.840
into your jaw gently, the side of your neck chin

1376
05:05:22.959 --> 05:05:34.000
mm hmm, and just moving down from your neck down

1377
05:05:34.119 --> 05:05:41.840
to your chest, starting by massage in the very top

1378
05:05:41.959 --> 05:05:50.159
of your chest where the collar bone is. Give a

1379
05:05:50.360 --> 05:06:02.119
side of the collarbone, and then just message in the

1380
05:06:02.279 --> 05:06:23.319
whole of the chest, moving the chest around, because it's

1381
05:06:23.400 --> 05:06:28.360
quite a large area. You can move from one side

1382
05:06:28.479 --> 05:06:39.240
to the next, moving my hands underneath pretty much where

1383
05:06:39.279 --> 05:06:49.119
your arms are stretching up, stretching some of the muscles

1384
05:06:49.159 --> 05:06:58.119
of your back in the process, moving up over your

1385
05:06:58.279 --> 05:07:18.040
chest and they're moving down again, and then allowing my

1386
05:07:18.159 --> 05:07:25.720
hands to just massage gently and slide down towards your stomach,

1387
05:07:27.520 --> 05:07:34.000
starting in the middle of your chest, and then gradually

1388
05:07:34.279 --> 05:07:40.720
my hands moving apart and massage in and slide in

1389
05:07:41.319 --> 05:07:49.840
at the same time, moving down to just below your

1390
05:07:49.880 --> 05:08:08.080
red cage, moving down the messaging up again, giving your

1391
05:08:08.319 --> 05:08:18.720
chest all the attention that it needs to feel completely relaxed,

1392
05:08:26.040 --> 05:08:29.799
remembering them. I'm also going to be focusing on your

1393
05:08:30.080 --> 05:08:35.279
sides as well, an area that really doesn't get much

1394
05:08:35.360 --> 05:08:47.560
attention but feels really good when it's massaged. Just stroking

1395
05:08:47.680 --> 05:08:55.119
my hands down the sides of your body, just below

1396
05:08:55.200 --> 05:09:07.919
your arms, all the way down to your hips. Now

1397
05:09:08.560 --> 05:09:14.000
move into your stomach area. I'm going to stand one

1398
05:09:14.200 --> 05:09:16.560
side of you like I did when I did your

1399
05:09:16.599 --> 05:09:22.959
lower back. We're gonna do a similar process of just

1400
05:09:23.159 --> 05:09:37.959
stretching the muscles from the side, gently massaging from one

1401
05:09:38.119 --> 05:09:39.119
side to the next.

1402
05:09:41.439 --> 05:09:41.880
Move in.

1403
05:09:44.439 --> 05:09:48.639
The whole area from below your ribs all the way

1404
05:09:48.720 --> 05:09:59.560
down to below your belly button, and then move around

1405
05:09:59.639 --> 05:10:09.919
to the side of you and repeat that process of

1406
05:10:10.360 --> 05:10:22.959
relaxing and deeply calmly. You feel loose, You feel free.

1407
05:10:25.319 --> 05:10:30.040
And it's something about having your stomach massage that's different

1408
05:10:30.119 --> 05:10:36.919
from any other part because we do have a tendency

1409
05:10:37.560 --> 05:10:41.400
of holding a different kind of stress in our stomach

1410
05:10:42.840 --> 05:10:50.680
that we may not be aware of. As an our

1411
05:10:50.880 --> 05:10:59.080
message your stomach in front of your stomach, making circles

1412
05:11:00.560 --> 05:11:09.759
around your belly button, and then going the other way around.

1413
05:11:16.319 --> 05:11:22.080
There's a gentleness and a freedom that comes from feeling

1414
05:11:22.720 --> 05:11:33.000
how you're feeling as I now move down the tops

1415
05:11:33.080 --> 05:11:39.840
of your thighs the muscles, massaging them, and I can

1416
05:11:39.959 --> 05:11:45.919
do this two legs at the same time, pressing down,

1417
05:11:48.759 --> 05:11:54.880
massaging deeply those muscles in your thighs at front of

1418
05:11:55.000 --> 05:12:05.959
your thighs, and moving down to your knees, gently massaging

1419
05:12:06.080 --> 05:12:17.360
your knees, Sliding down your shins, putting pressure on either

1420
05:12:17.520 --> 05:12:29.680
side of your shin gently softly but firmly, moving down

1421
05:12:30.000 --> 05:12:44.720
to your ankles, stroking the tops of your feet, and

1422
05:12:44.880 --> 05:12:50.959
then with each foot in each hand, just gently messaging

1423
05:12:51.799 --> 05:12:59.880
the whole of the foot, the top, the bottom, your hear,

1424
05:13:00.599 --> 05:13:08.319
your ankle, your toes, message in every part of your feet.

1425
05:13:13.360 --> 05:13:19.400
Feels so good. Just to let go and enjoy the process.

1426
05:13:25.080 --> 05:13:43.919
Enjoy feeling so deeply relaxed, so much comfort, and so

1427
05:13:44.119 --> 05:14:00.639
many feelings that come just from touching your skin. And

1428
05:14:00.840 --> 05:14:07.200
you can just lie there for as long as you choose,

1429
05:14:11.200 --> 05:14:23.000
enjoying the feeling of deep comfort and being massaged by me.

1430
05:14:30.200 --> 05:14:51.439
Enjoy feeling deeply ras And all we're going to do

1431
05:14:52.119 --> 05:15:12.119
is blow out some candles. In your mind, there are

1432
05:15:12.159 --> 05:15:22.360
going to be a hundred candles, and you're going to

1433
05:15:22.439 --> 05:15:32.639
blow each one out individually, one by one, starting at

1434
05:15:32.720 --> 05:15:33.279
one hundred.

1435
05:15:34.360 --> 05:15:35.639
As I count down.

1436
05:15:40.599 --> 05:15:47.439
All the way down to one, and each time I

1437
05:15:47.720 --> 05:15:56.799
say a number, you can imagine that candle in front

1438
05:15:56.880 --> 05:16:03.639
of you, and I'd like you to actually physically.

1439
05:16:07.520 --> 05:16:08.639
Gently blow.

1440
05:16:10.000 --> 05:16:23.680
That candle out, just h, so it's not big blows,

1441
05:16:24.119 --> 05:16:37.560
just a gentle H, and that candle will extinguish. And

1442
05:16:37.759 --> 05:16:42.040
then I'll say the next number, So we moved.

1443
05:16:41.840 --> 05:16:50.680
Down, and you can just h blow that one out

1444
05:16:51.400 --> 05:16:51.840
as well.

1445
05:16:57.759 --> 05:17:06.279
And as we move down the number, you'll find yourself

1446
05:17:07.400 --> 05:17:10.200
feeding more and more relaxed.

1447
05:17:13.240 --> 05:17:14.040
If you need.

1448
05:17:15.520 --> 05:17:24.759
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1449
05:17:28.639 --> 05:17:36.080
In fact, you may struggle to blow out all one

1450
05:17:36.240 --> 05:17:53.119
hundred of these candles as you feel more and more

1451
05:17:53.439 --> 05:18:21.400
deeply relaxed, more and more deeply tired, and the further

1452
05:18:21.720 --> 05:18:31.400
you go down, the more your mind starts to drift.

1453
05:18:37.799 --> 05:18:44.240
You may find that you stop listening to me after

1454
05:18:44.400 --> 05:18:57.520
a while. And even though there maybe background sounds where

1455
05:18:57.560 --> 05:19:08.639
you are, you'll be aware of those sounds at the moment,

1456
05:19:14.000 --> 05:19:24.880
be may start to just not even notice them.

1457
05:19:29.119 --> 05:19:29.720
At all.

1458
05:19:32.360 --> 05:19:46.360
Because they're unimportant. Where I am, I've got the sounds

1459
05:19:46.439 --> 05:19:53.200
of the birds there's horrors, the pigeon who likes to

1460
05:19:53.319 --> 05:19:59.840
say hello sometimes, and there's the odd plane that goes by,

1461
05:20:02.919 --> 05:20:16.319
maybe traffic and trains in the distance, But none of

1462
05:20:16.400 --> 05:20:31.639
that seems important whatsoever. More candles you blow out less important.

1463
05:20:33.159 --> 05:20:48.400
Anything is. More candles you blow out, the further you

1464
05:20:48.720 --> 05:21:08.720
seem to move away from sounds, from general date days,

1465
05:21:09.159 --> 05:21:24.200
stuff seems to just move away on its own. You

1466
05:21:24.919 --> 05:21:38.319
feel more calmer with every candle you blow out, MHM

1467
05:21:45.040 --> 05:22:02.240
guiding the next number, do you hear me say? And

1468
05:22:02.400 --> 05:22:20.279
then you blow that candle out to So easy, so simple.

1469
05:22:29.840 --> 05:22:43.799
We're gonna start by introducing the first candle, which is

1470
05:22:43.919 --> 05:23:02.759
a hundred. First candles one hundred. When you blow that

1471
05:23:03.159 --> 05:23:22.680
candle out, you'll find immediately a slight change in how

1472
05:23:22.799 --> 05:23:34.159
you feel, as well as a real sense of positivity

1473
05:23:35.119 --> 05:24:09.479
growing within you, relaxation and sleepiness expanding. Starting with one hundred,

1474
05:24:12.400 --> 05:25:00.360
blow out by candle now ninety nine, candle ninety eight, MHM,

1475
05:25:14.360 --> 05:26:31.959
can do, ninety seven, cham ninety six, tend ninety five

1476
05:26:47.479 --> 05:28:00.319
and ninety four, can do ninety three, can night yeah,

1477
05:28:17.599 --> 05:29:47.200
and ninety one, ten ninety eight, two nine and fifty

1478
05:29:49.040 --> 05:31:06.119
eight ten eight candle.

1479
05:31:17.080 --> 05:33:31.279
Eighty eighty five, two, four, four, eighty two.

1480
05:34:38.560 --> 05:36:50.080
And two one can seventy nine, can't do seventy eight,

1481
05:36:58.759 --> 05:37:42.200
I can't do seventy seven, Candle seventy six, candle seventy five,

1482
05:38:01.080 --> 05:38:55.520
candle seventy four, candle seventy three, candle seventy two, candle

1483
05:39:00.520 --> 05:40:07.360
seventy one, candle seventy one, and seventy and sixty nine,

1484
05:40:17.240 --> 05:41:05.119
candle sixty eight, candle sixty seven, candle sixty five, candle

1485
05:41:10.720 --> 05:42:10.959
sixty four, candle sixty four, candle sixty three, candle sixty

1486
05:42:26.080 --> 05:44:03.360
and sixty one, candle sixty and fifty nine and fifty eight,

1487
05:44:14.200 --> 05:45:39.759
Cando fifty seven, candle fifty six, candle fifty five, candle

1488
05:45:43.799 --> 05:47:00.119
fifty four, handle fifty three, handle fifty two, candle it

1489
05:47:32.959 --> 05:49:10.720
ten to fifty, candle fifty one, candle fifty, candle foty nine,

1490
05:49:41.240 --> 05:51:33.000
candle forty eight, ten forty seven, ten forty six, candle

1491
05:51:36.400 --> 05:53:35.720
forty five, hand forty two, candle forty one, end forty

1492
05:54:14.319 --> 05:56:15.319
candle thirty nine, had thirty eight, canto thirty seven, canto

1493
05:56:17.720 --> 05:58:25.520
thirty five, candle thirty four, candle thirty three, hand thirty one,

1494
05:59:08.759 --> 06:02:18.360
candle thirty and twoinighteen nine and thirty, paints and twenty seven,

1495
06:02:51.360 --> 06:04:33.479
candle twenty six, can twenty five and tin T four,

1496
06:05:07.599 --> 06:05:54.080
Endle twenty three and twenty two.

1497
06:06:25.799 --> 06:06:26.279
And do.

1498
06:06:30.599 --> 06:07:12.759
It to want and to wite.

1499
06:07:49.639 --> 06:11:02.159
Men end ninety, candle seventeen, candle sixteen, CHAZL four two.

1500
06:12:18.560 --> 06:13:10.319
And four.

1501
06:13:21.119 --> 06:15:12.959
And eleven y Yeah, shame.

1502
06:15:17.799 --> 06:16:16.479
Nineham to.

1503
06:16:21.639 --> 06:20:38.360
Eights, shamdo six cam came four and doy two two.

1504
06:21:00.200 --> 06:21:19.919
Hm hm.

1505
06:21:28.919 --> 06:21:36.560
Can or.

1506
06:21:42.360 --> 06:21:49.560
Let go of all of those thoughts, worries, concerns about

1507
06:21:49.639 --> 06:21:56.200
the past, thoughts about the future, and even things you've

1508
06:21:56.200 --> 06:21:57.439
been thinking about today.

1509
06:21:59.479 --> 06:22:00.279
Just let it go.

1510
06:22:03.680 --> 06:22:11.319
Because none of it is useful in this moment. This

1511
06:22:11.599 --> 06:22:31.479
is your opportunity to just focus on feeling relaxed, allowing

1512
06:22:31.560 --> 06:22:39.520
yourself to get in touch with that natural sense of

1513
06:22:39.759 --> 06:22:48.360
peace that we all have within us. It's available for everyone.

1514
06:22:49.520 --> 06:22:54.439
It just sometimes takes a little bit of effort to

1515
06:22:54.599 --> 06:23:00.639
set up the right time and place in order for

1516
06:23:00.759 --> 06:23:07.680
you to just let go. Because when you do decide

1517
06:23:10.080 --> 06:23:15.400
to let go and relax, that's what your body starts

1518
06:23:15.479 --> 06:23:25.720
to do because you've chosen You've chosen to just allow

1519
06:23:25.880 --> 06:23:31.720
your body to unwind and your mind starts to slow down,

1520
06:23:35.040 --> 06:23:39.479
and it's a nice feeling. It's a nice feeling at

1521
06:23:39.479 --> 06:23:45.400
the beginning, just to know that you have chosen to

1522
06:23:45.560 --> 06:23:54.639
decide to relax deeply, and because you've made that decision,

1523
06:23:56.439 --> 06:24:03.479
your body will just follow suit. Because sometimes all the

1524
06:24:03.639 --> 06:24:08.360
muscles in your body need is just permission from you

1525
06:24:09.439 --> 06:24:17.880
to relax. Because so often we're busy, we're going from

1526
06:24:18.000 --> 06:24:21.959
here to there, we're walking around, and we're doing stuff,

1527
06:24:24.279 --> 06:24:30.639
and the body doesn't have any time or space to

1528
06:24:30.840 --> 06:24:37.799
really relax deeply. So it kind of waits for you

1529
06:24:38.119 --> 06:24:47.279
to lead the way, waits for your permission. And when

1530
06:24:47.319 --> 06:24:53.880
you do give your permission, when you give the say

1531
06:24:54.000 --> 06:25:02.360
so we need say okay, it's time body to let

1532
06:25:02.520 --> 06:25:10.959
go completely and relax totally, your body just follows.

1533
06:25:14.000 --> 06:25:16.080
It's all like a breath of relief.

1534
06:25:17.279 --> 06:25:17.479
Ah.

1535
06:25:18.840 --> 06:25:25.959
Good, I can now relax. That feeling at the end

1536
06:25:26.040 --> 06:25:29.119
of a day, of a very physical day that you

1537
06:25:29.279 --> 06:25:33.159
may experience in the past, but you get home and

1538
06:25:33.279 --> 06:25:37.080
you just sit down on a chair, maybe you kick

1539
06:25:37.119 --> 06:25:38.240
your shoes off and.

1540
06:25:38.360 --> 06:25:44.680
Not Ah feels so nice knowing that you don't have

1541
06:25:44.880 --> 06:25:47.319
to get up again for a.

1542
06:25:47.360 --> 06:25:50.919
Little while at least, if you choose, you can just

1543
06:25:51.119 --> 06:25:59.799
sit there for maybe an hour to it feels blissful,

1544
06:26:03.919 --> 06:26:08.599
and just by sitting down like that, your body knows

1545
06:26:09.200 --> 06:26:14.159
that it's time to relax. Your body has been given

1546
06:26:14.279 --> 06:26:21.159
permission from you. Because it's a mindset in your mind,

1547
06:26:24.520 --> 06:26:34.959
you're prepared to let go of everything and just completely

1548
06:26:36.119 --> 06:26:44.680
allow all the stress of your body to evaporate, and

1549
06:26:44.919 --> 06:26:59.080
intensions can just gradually vanish. It's almost like magic, really,

1550
06:27:04.680 --> 06:27:11.720
because that sense of relaxation in your body is a

1551
06:27:11.840 --> 06:27:18.279
very natural state. It's not something unusual. It may feel

1552
06:27:18.400 --> 06:27:22.040
unusual when you first start to relax with you if

1553
06:27:22.080 --> 06:27:26.439
you haven't really spent a lot of time focusing and

1554
06:27:27.159 --> 06:27:31.680
giving yourself this space to let go completely and relax,

1555
06:27:32.639 --> 06:27:39.319
they seem are most alien, but it isn't. It's actually

1556
06:27:40.639 --> 06:27:45.799
the most natural thing in the world to let go completely,

1557
06:27:47.520 --> 06:27:55.319
to relax totally, the most natural thing in the world

1558
06:27:57.959 --> 06:28:08.040
to allow yourself to feel really calm in your mind.

1559
06:28:10.639 --> 06:28:18.319
And it is almost like a literal unwinding. It's like

1560
06:28:18.479 --> 06:28:26.040
you press a button and all the tension just releases,

1561
06:28:27.439 --> 06:28:30.840
and it's like a wheel, like a cog, like the

1562
06:28:30.919 --> 06:28:34.840
inside of a clock, just unwinding. And it's almost like

1563
06:28:35.000 --> 06:28:40.080
you could see the little wind up knob that's used

1564
06:28:41.000 --> 06:28:45.000
just going the opposite way that you choose to wind

1565
06:28:45.080 --> 06:28:53.599
it up, and the energy that frenetic stress for energy

1566
06:28:55.119 --> 06:29:02.080
gradually winding down, losing its power or believes in its

1567
06:29:02.240 --> 06:29:10.799
strength as a sense of relaxation becomes stronger and deeper,

1568
06:29:14.439 --> 06:29:21.479
and you may find a the more relaxed you feel,

1569
06:29:22.919 --> 06:29:32.439
that your mind starts to wonder, maybe just seem to

1570
06:29:32.520 --> 06:29:37.080
stop listening to me for a while, your mind goes

1571
06:29:37.240 --> 06:29:42.599
somewhere else, and then you realize you're listening to me again,

1572
06:29:45.279 --> 06:29:51.959
and that is just your mind drifting to sleep, which

1573
06:29:52.040 --> 06:30:01.919
is quite natural, because sometimes when we're stressed and tense,

1574
06:30:03.240 --> 06:30:07.119
we're not may not actually be aware of what we need,

1575
06:30:08.240 --> 06:30:16.680
what we physically or emotionally need in this moment. But

1576
06:30:16.840 --> 06:30:23.119
when you allow your body and mind to relax completely

1577
06:30:24.880 --> 06:30:32.040
and you let go of all thoughts, concerns, worries, ideas,

1578
06:30:33.560 --> 06:30:38.080
all letting them go, allowing them to drop onto the floor,

1579
06:30:43.360 --> 06:30:49.360
when you start to get in touch with the feelings

1580
06:30:49.520 --> 06:31:01.000
of such relaxation, and this feels so nice, to be

1581
06:31:01.200 --> 06:31:07.919
in touch with the calmness of the different body parts

1582
06:31:08.080 --> 06:31:21.720
as they become looser and looser, even your breathing seems

1583
06:31:23.439 --> 06:31:33.560
easier and more natural. Effortless as that cool air enters

1584
06:31:33.759 --> 06:31:40.759
through your mouth or nose into your lungs, breathing in

1585
06:31:42.520 --> 06:31:50.880
comforts and relaxation, and then just breathing out any excess

1586
06:31:51.360 --> 06:31:58.040
remain intention or stress from every part of your body

1587
06:31:59.599 --> 06:32:06.200
and mind. And as you start to focus on your mind,

1588
06:32:07.959 --> 06:32:16.400
maybe you notice that things come to a standstill or

1589
06:32:16.520 --> 06:32:25.639
maybe just much much lower than before because your mind

1590
06:32:25.840 --> 06:32:36.360
is not really needed when listening to my voice, which

1591
06:32:36.439 --> 06:32:42.919
allows your mind to relax just as deeply as your body.

1592
06:32:45.639 --> 06:32:53.919
And that's synchronicity between the relaxation of your body and

1593
06:32:56.680 --> 06:33:10.439
relaxation of your mind. Let you know that feeling completely calm, loose,

1594
06:33:10.799 --> 06:33:25.000
and relaxed really is a great healing experience fear and

1595
06:33:25.279 --> 06:33:37.759
has so many positive benefits for your body, mind, and

1596
06:33:37.880 --> 06:33:44.840
your life. To be able to let go over everything

1597
06:33:46.520 --> 06:33:55.200
and to relax completely in all parts of your body

1598
06:33:56.560 --> 06:34:06.599
and mind. Even your bones are relaxed, all your muscles

1599
06:34:07.200 --> 06:34:22.799
are relaxed, even the skin that covers your body is relaxed.

1600
06:34:27.919 --> 06:34:45.639
Every hair that you have is also deeply relaxed, and

1601
06:34:45.880 --> 06:34:56.040
your brain really starts to feel the benefits of this

1602
06:34:57.680 --> 06:35:10.080
healing relaxation. Then, as you focus on the inside of

1603
06:35:10.159 --> 06:35:15.880
your scalp where your brain is, you can start to

1604
06:35:16.159 --> 06:35:30.279
realize and notice the benefits of your brain relaxing deeply. Then,

1605
06:35:30.360 --> 06:35:40.080
as your brain continues to relax, it sends those messages

1606
06:35:41.759 --> 06:35:47.599
to the rest of your body and to your mind

1607
06:35:49.479 --> 06:36:12.319
to re relax even more deeply, relaxiny, more completely, letting

1608
06:36:12.560 --> 06:36:24.279
go of any remaining thoughts or concerns, allowed them just

1609
06:36:24.479 --> 06:36:31.040
to drop onto the floor because they're no longer necessary

1610
06:36:32.319 --> 06:36:44.159
in this moment, In this moment of deep relaxation and calmness,

1611
06:36:46.479 --> 06:37:13.119
filling your brain with deep, concentrated healing, calming, relaxing every

1612
06:37:13.799 --> 06:37:36.240
part of your brain feething so loose and comfortable, so relaxed, andeaceful.

1613
06:37:39.520 --> 06:37:48.000
Your brain feels so light and so healthy.

1614
06:37:50.639 --> 06:37:55.639
In that sense of deep deep comfort.

1615
06:37:57.520 --> 06:38:11.560
Really does allow you to enjoy those ever increasing sensations

1616
06:38:11.880 --> 06:38:26.240
of comfort that are spreading throughout your body, relaxing each

1617
06:38:27.880 --> 06:38:41.159
and every muscle of your body, e and deeper and deeper,

1618
06:38:44.279 --> 06:39:01.919
much more deeper than before, much more comfort reading through

1619
06:39:03.360 --> 06:39:14.520
your body. In your mind, be so peaceful and calm,

1620
06:39:17.360 --> 06:39:21.680
so very very.

1621
06:39:23.119 --> 06:39:28.520
Peaceful, in avery part.

1622
06:39:30.880 --> 06:39:46.000
Of your body, letting go m a everything averything, so

1623
06:39:47.360 --> 06:40:04.319
peaceful and calm, so relax a very second, the passes

1624
06:40:07.360 --> 06:40:28.680
you feel d per deper relax, dper and deper relax

1625
06:40:31.680 --> 06:40:50.639
come so calm, peace, for so very peace, from your

1626
06:40:50.959 --> 06:41:03.279
head down to your ties. Such peace and comfort throwing

1627
06:41:03.799 --> 06:41:17.520
all all the time, such peace and comfort spreading through

1628
06:41:18.080 --> 06:41:34.119
your body and mind deeper deeper, such comforts, spreading and

1629
06:41:34.560 --> 06:41:45.799
sinking deeper into a muscle of your body, so that

1630
06:41:46.119 --> 06:42:14.680
you feel amazing, so laxed, so peaceful, so peaceful. Letting go.

1631
06:42:23.840 --> 06:42:30.040
I'm going to do a body scan, focusing on firstly

1632
06:42:30.240 --> 06:42:34.959
how you feel in your body, Not trying to change

1633
06:42:35.639 --> 06:42:41.240
how you feel, not trying to relax, not trying to

1634
06:42:41.439 --> 06:42:48.599
move away from any discomfort or stress or tension. Just accepting,

1635
06:42:50.159 --> 06:42:55.240
observing and accepting how you feel in the different parts

1636
06:42:55.319 --> 06:43:02.000
of your body, Just allowing yourself to be exactly as

1637
06:43:02.080 --> 06:43:13.560
you are, to notice to get in touch with how

1638
06:43:13.639 --> 06:43:21.040
you actually feel in this moment. I'm going to start

1639
06:43:21.159 --> 06:43:32.119
off by focusing on your hands. Just be aware of

1640
06:43:32.240 --> 06:43:40.479
your hands. I'd like you to move your hands around,

1641
06:43:41.959 --> 06:43:47.520
just maybe move your fingers a little bit. I've been

1642
06:43:47.680 --> 06:43:54.040
enclosing your hands very gently, just so that you can

1643
06:43:55.959 --> 06:44:02.400
get in touch with how your hands and your fingers

1644
06:44:02.720 --> 06:44:23.240
fell very very slow movements. Focusing now on your feet,

1645
06:44:27.319 --> 06:44:31.200
and if you can just do kind of an equivalent.

1646
06:44:31.279 --> 06:44:35.639
With your feet is you've just done with your hands,

1647
06:44:36.959 --> 06:44:45.880
Maybe turn in your ankles, moving your feet around, moving

1648
06:44:45.959 --> 06:44:51.959
your toes gently, only very.

1649
06:44:53.840 --> 06:45:05.560
Gently and very slowly, noticing how your feet feel in

1650
06:45:05.720 --> 06:45:06.479
this moment.

1651
06:45:13.439 --> 06:45:19.599
Focusing now and your eyes. I'd like you to just.

1652
06:45:21.200 --> 06:45:27.000
Focus on your eyelids. Maybe you can open and close

1653
06:45:27.080 --> 06:45:31.319
your eyes a couple of times to really get in

1654
06:45:31.520 --> 06:45:35.599
touch with how you feel when you do close your eyes.

1655
06:45:37.759 --> 06:45:44.159
The muscle changes in your eyes when you do close them,

1656
06:45:47.000 --> 06:45:53.360
maybe raising your eyebrows. It stretches the tops of your eyes,

1657
06:45:56.599 --> 06:46:04.880
perhaps quint in your eyes, scrunching up your eyes just

1658
06:46:05.000 --> 06:46:12.119
so you can hear it again, touch with all aspects

1659
06:46:13.560 --> 06:46:18.200
of how your eyes feel.

1660
06:46:20.959 --> 06:46:21.520
Right now.

1661
06:46:30.799 --> 06:46:37.279
Now focusing on your thighs, and it just starts you

1662
06:46:37.439 --> 06:46:47.560
to gently tense your thighs, just very very gently, just

1663
06:46:47.880 --> 06:46:59.840
enough so you can become more attuned to the physical

1664
06:47:00.720 --> 06:47:07.959
sensation of your upper legs, the front of your thighs,

1665
06:47:08.240 --> 06:47:19.279
and the backs of your thigh, noticing and observing how

1666
06:47:21.599 --> 06:47:36.680
your thighs fear. Right now, moving your focus to the

1667
06:47:36.759 --> 06:47:43.639
back of your neck, just noticing the back of your neck,

1668
06:47:45.119 --> 06:47:50.360
the muscles, and of course they lead to the side

1669
06:47:50.439 --> 06:47:54.599
of your neck. They also lead to the top of

1670
06:47:54.680 --> 06:48:01.040
your back, which leads to your shoulders. So as your

1671
06:48:01.360 --> 06:48:07.080
focus on the back of your neck, maybe you can

1672
06:48:08.040 --> 06:48:13.560
move your head gently upwards as if you're looking up.

1673
06:48:15.520 --> 06:48:21.159
Maybe moving your head down as if you're looking down.

1674
06:48:24.279 --> 06:48:29.159
Perhaps moving your head side to side, right to left,

1675
06:48:31.240 --> 06:48:42.319
only very slowly and very gently. I'm not trying to

1676
06:48:42.759 --> 06:48:53.599
force anything. It has to be very very gentle, just

1677
06:48:54.279 --> 06:48:55.599
so you can.

1678
06:48:57.080 --> 06:48:58.720
Be more.

1679
06:49:00.360 --> 06:49:09.759
In touch with the feelings, with the sensations, the physical

1680
06:49:11.159 --> 06:49:20.439
sensations of how back of your neck feels. Right now,

1681
06:49:28.000 --> 06:49:35.959
as we now focus on the tops of your arms,

1682
06:49:38.319 --> 06:49:43.159
the parts where your biceps and your triceps are between

1683
06:49:43.240 --> 06:49:50.959
your elbow and your shoulders, should focus on those parts,

1684
06:49:51.959 --> 06:49:57.639
the tops of your arms. You may like to just

1685
06:49:58.439 --> 06:50:09.799
tense them very very gently and slowly, so you're not

1686
06:50:10.159 --> 06:50:22.080
straining or putting any pressure whatsoever on your arms. It's

1687
06:50:22.319 --> 06:50:29.599
just solely you can gain more of the sense of

1688
06:50:31.520 --> 06:50:34.400
how your upper arms.

1689
06:50:35.599 --> 06:50:36.959
Are feeling.

1690
06:50:38.759 --> 06:50:49.959
In this moment, and just noticing as you gently, very

1691
06:50:50.200 --> 06:50:59.240
gently and slowly tighten the muscles and then let go.

1692
06:51:03.520 --> 06:51:11.919
Notice how the tops of your arms feel. Right now,

1693
06:51:20.080 --> 06:51:30.919
as we now focus on your stomach, the area the

1694
06:51:31.040 --> 06:51:37.360
lower abdomen area below your belly button, moving all the

1695
06:51:37.439 --> 06:51:51.159
way down to your hips, just above your grind. Maybe

1696
06:51:51.400 --> 06:51:59.000
you're able to tense these muscles in the area very

1697
06:52:01.279 --> 06:52:14.520
very gently and slowly, if that's a difficult thing to do,

1698
06:52:15.799 --> 06:52:24.000
and maybe you can just move your body, pushing your

1699
06:52:24.119 --> 06:52:28.959
stomach up, maybe moving a little bit to the side

1700
06:52:29.560 --> 06:52:38.919
using your hips, just so you can get more in tune.

1701
06:52:40.319 --> 06:52:41.479
With how your.

1702
06:52:42.200 --> 06:53:02.639
Lower aptomen area is feeling in this moment, noticing the

1703
06:53:02.919 --> 06:53:25.279
physical sensations or your lower abdomen as you move your

1704
06:53:25.360 --> 06:53:39.880
attention to your mouth, noticing your lips and inside your mouth,

1705
06:53:42.159 --> 06:53:57.680
your teeth, your guns, your tongue, just noticing.

1706
06:53:58.919 --> 06:54:01.840
How your tongue your mouth feels.

1707
06:54:04.880 --> 06:54:12.240
It may help by moving your tongue around your mouth,

1708
06:54:13.759 --> 06:54:19.959
moving it to your left, maybe pressing it gently against

1709
06:54:21.479 --> 06:54:26.000
the side of your mouth, and then to the right,

1710
06:54:27.560 --> 06:54:34.599
gently to the side of your mouth, perhaps pressing up

1711
06:54:34.720 --> 06:54:40.919
against the top of your mouth, and then down gently

1712
06:54:42.880 --> 06:54:53.759
against the bottom of your mouth, always very slowly and

1713
06:54:53.880 --> 06:55:08.560
a very very gentle so that you can be aware

1714
06:55:13.840 --> 06:55:19.520
of how you feel in your mouth.

1715
06:55:19.880 --> 06:55:20.200
Area.

1716
06:55:31.479 --> 06:55:51.400
Now I'm going to focus on your wrists, and I'm

1717
06:55:51.439 --> 06:55:58.240
going to ask you to maybe just routine your wrists

1718
06:56:00.119 --> 06:56:08.119
by moving your hands in a circular motion very gently

1719
06:56:10.080 --> 06:56:31.720
and slowly, just soly you can feel the sensations that

1720
06:56:31.959 --> 06:56:47.360
you are currently experiencing in your rests. Perhaps move in

1721
06:56:47.639 --> 06:57:05.080
your hands up and down again very very gently and slowly,

1722
06:57:14.080 --> 06:57:40.360
very gentle and slow, as we know, start to observe

1723
06:57:44.479 --> 06:57:55.560
your lower back. The bad part is just above of

1724
06:57:55.799 --> 06:58:12.439
your hips, where your coxis are a whole area which

1725
06:58:12.560 --> 06:58:19.959
also really does include the sides of your body because

1726
06:58:20.040 --> 06:58:30.520
those muscles are very much connected as those muscles also

1727
06:58:30.840 --> 06:58:39.439
move into your hip area connecting to your buttocks the

1728
06:58:39.759 --> 06:58:54.400
sides of your hips, And if you're physically able to

1729
06:58:54.639 --> 06:59:03.840
do so, maybe you can very gently just move your

1730
06:59:04.000 --> 06:59:21.400
body evers slightly, very slowly, some side to side, just enough.

1731
06:59:26.599 --> 06:59:28.040
To gauge.

1732
06:59:32.759 --> 06:59:37.360
How you feel in your lower back.

1733
06:59:44.919 --> 06:59:54.880
Perhaps you could even move your hips gently up and

1734
06:59:55.080 --> 07:00:02.040
down gently, in slowly.

1735
07:00:04.680 --> 07:00:05.639
In order to.

1736
07:00:10.119 --> 07:00:11.680
Be in touch.

1737
07:00:14.040 --> 07:00:37.439
With the physical sensations of your lower back. As we

1738
07:00:37.759 --> 07:00:38.799
now move.

1739
07:00:43.240 --> 07:00:44.599
Your attention.

1740
07:00:48.119 --> 07:00:55.799
To your jaw, an area from your chin all the

1741
07:00:55.880 --> 07:01:03.240
way up to near where your ears are. A hole

1742
07:01:03.680 --> 07:01:18.560
of your jaw. You can just if it's okay to

1743
07:01:18.759 --> 07:01:29.400
do so. Gently open your mouth, not wide, no stretching,

1744
07:01:30.680 --> 07:01:44.279
just very gently and slowly opening your mouth thing closing

1745
07:01:44.439 --> 07:02:02.360
your mouth very gently and slowly, so you can.

1746
07:02:05.279 --> 07:02:06.560
Be in touch.

1747
07:02:12.959 --> 07:02:50.880
With how your jaw feels. Now. Noticing now your chest area,

1748
07:03:00.439 --> 07:03:05.319
and you don't need to do anything to move your

1749
07:03:05.560 --> 07:03:16.759
chest because it moves every time you breathe, and it

1750
07:03:17.000 --> 07:03:31.479
moves very gently and slowly, automatically re each breath you take.

1751
07:03:38.560 --> 07:03:57.279
As you focus on how your chest feels when you breathe,

1752
07:04:26.159 --> 07:04:28.200
move in your focus.

1753
07:04:29.759 --> 07:04:34.759
To your forearms, your elbows.

1754
07:04:40.720 --> 07:04:53.119
Maybe you're able to very gently and slowly tense the

1755
07:04:53.360 --> 07:05:01.759
muscles in your forearms. When you do that, you can

1756
07:05:02.080 --> 07:05:33.959
feel your elbows as well, very gently and slowly, gently

1757
07:05:37.439 --> 07:06:14.159
and softly. I'm saving your forearms and dilbows. No focus

1758
07:06:21.319 --> 07:06:32.720
the rest of your back, your upper back and the

1759
07:06:33.040 --> 07:06:50.919
middle the middle of your back again, this part of

1760
07:06:51.000 --> 07:07:06.040
your body news also every time breath you may not

1761
07:07:06.360 --> 07:07:16.919
notice that usually makes you observe.

1762
07:07:18.880 --> 07:07:20.000
Your upper back.

1763
07:07:20.400 --> 07:07:27.959
In the middle of your back, you can really feel

1764
07:07:30.439 --> 07:07:33.400
that gentle.

1765
07:07:38.680 --> 07:08:27.479
And slow movement. Moving your focus into your head area,

1766
07:08:30.799 --> 07:08:42.599
your buttees, your grain. There's muscles and those bones in

1767
07:08:42.720 --> 07:09:23.279
your midsection. Just noticing how your hips feel. Right now,

1768
07:09:30.799 --> 07:09:46.599
you can very very gently move your hips, maybe side

1769
07:09:46.799 --> 07:10:39.840
to side, very gently and s softly and slow. Everything

1770
07:10:42.080 --> 07:10:56.599
starts to slow down, including the thoughts in your mind

1771
07:10:58.319 --> 07:11:08.439
and your mind itself just starts to gradually. It doesn't

1772
07:11:08.520 --> 07:11:16.080
have to be instant, but just gradually starting too. It's

1773
07:11:16.119 --> 07:11:25.159
almost like time is streng chin. It's a slower pace

1774
07:11:27.680 --> 07:11:32.840
to maybe what you're used to in your day to

1775
07:11:32.959 --> 07:11:59.639
day life. It's a slower movement of energy, very small

1776
07:12:00.040 --> 07:12:08.000
movements which make up the larger movements, which is always

1777
07:12:08.040 --> 07:12:15.720
the case. Now when you move your hand, it might

1778
07:12:15.840 --> 07:12:19.720
seem like it's one movement, but it's lots of minute

1779
07:12:20.479 --> 07:12:31.560
different muscles moving in accordance with each other. And what

1780
07:12:31.880 --> 07:12:38.520
happens in this space that we're sharing is.

1781
07:12:43.799 --> 07:12:44.919
We move from.

1782
07:12:47.599 --> 07:13:05.880
That big movement into those smaller movements. Starting to focus

1783
07:13:06.200 --> 07:13:16.439
on how your body feels, not just as a whole,

1784
07:13:17.799 --> 07:13:20.959
not just oh, i'm feel in this way. I'm feeling

1785
07:13:22.040 --> 07:13:28.000
stressed or tense, or I'm feeling relaxed and calm, I'm

1786
07:13:28.080 --> 07:13:35.119
feeling this way, I'm feeling that way. Starting to notice

1787
07:13:35.319 --> 07:13:47.520
that your body begins to present to you small feelings

1788
07:13:49.119 --> 07:14:06.360
around your body, small physical sensations in your legs, whether

1789
07:14:06.759 --> 07:14:19.560
pleasurable or not. Maybe resisting the temptation to label them

1790
07:14:22.479 --> 07:14:30.080
or to judge them, those feelings, just thinking them, thinking

1791
07:14:30.119 --> 07:14:43.319
about them as just being neutral, just feelings, not being

1792
07:14:44.360 --> 07:14:54.680
particularly concerned, but just noticing what your body is telling you.

1793
07:15:02.479 --> 07:15:08.639
The feelings in your arms, instead of feeling the whole

1794
07:15:08.919 --> 07:15:18.400
of the arm, Maybe notice those individual feelings for all

1795
07:15:18.479 --> 07:15:30.520
those different muscles and the skin, the hairs of your arms,

1796
07:15:32.479 --> 07:15:46.520
all the internal parts of your arms, the veins, the bones,

1797
07:15:49.400 --> 07:15:55.400
just being aware of maybe your elbow on your right

1798
07:15:55.599 --> 07:16:06.200
arm has a certain feeling. Maybe your left wrist also

1799
07:16:06.520 --> 07:16:15.799
has its own individual physical sensation.

1800
07:16:28.240 --> 07:16:34.959
What about your forearm on your right arm, your right forearm,

1801
07:16:42.319 --> 07:16:43.599
there may not be any.

1802
07:16:43.880 --> 07:16:51.119
Particular feeling that you could even give a name to,

1803
07:16:54.880 --> 07:16:59.240
may not feel like anything other than just a feeling.

1804
07:17:00.159 --> 07:17:01.240
You know it's there.

1805
07:17:07.520 --> 07:17:13.240
The feelings in your shoulders, perhaps your shoulders, when you

1806
07:17:13.360 --> 07:17:17.080
think about them, you're kind of almost like they're the same,

1807
07:17:18.240 --> 07:17:23.880
you know, the same feeling, almost like you both of

1808
07:17:23.959 --> 07:17:28.560
your shoulders are just one thing. Of course they're not.

1809
07:17:37.240 --> 07:17:42.560
And when you focus on your left shoulder, and then

1810
07:17:42.639 --> 07:17:49.240
on your right shoulder, maybe find that you move the

1811
07:17:49.400 --> 07:17:59.880
muscles a little bit, maybe tense the muscles gently. Notice

1812
07:18:00.119 --> 07:18:18.959
in the difference in each shoulder and your lower back,

1813
07:18:31.880 --> 07:18:35.560
the left side of your lower back and the right

1814
07:18:35.799 --> 07:18:46.759
side of your lower back. Of course that connection to

1815
07:18:46.880 --> 07:18:59.360
your buttocks and to your hips, and also moving up

1816
07:19:00.119 --> 07:19:13.360
into the middle of your back. And sometimes like right now,

1817
07:19:13.479 --> 07:19:18.279
actually when I focus on their part, when I focused

1818
07:19:18.319 --> 07:19:24.200
on my buttocks and then I focused on the middle

1819
07:19:24.240 --> 07:19:27.119
of my back, I almost felt like the muscles in

1820
07:19:27.200 --> 07:19:37.240
my lower back were being stretched very gently, just stretched

1821
07:19:37.319 --> 07:19:43.880
a little bit. Even though I wasn't doing anything to

1822
07:19:45.240 --> 07:19:51.000
try to stretch your lower back, it just seemed to happen.

1823
07:19:52.200 --> 07:20:09.799
The feeling of very gently stretched your lower back comes along.

1824
07:20:13.520 --> 07:20:36.840
I have feeling in your chest, just noticing what sensations

1825
07:20:38.439 --> 07:20:56.080
you are experiencing in your chest right now. And there's

1826
07:20:56.159 --> 07:20:59.919
so much of the chest. Of obviously there's the column

1827
07:21:00.080 --> 07:21:03.840
bone lead into the chest. You've got the chest bone,

1828
07:21:07.080 --> 07:21:14.880
You've got the muscles in your chest. Of course, if

1829
07:21:14.919 --> 07:21:23.279
you're female, there's possibly the breasts. Your male you've got

1830
07:21:23.439 --> 07:21:29.520
the different well why not that different these days, but

1831
07:21:31.720 --> 07:21:37.119
there may be more muscles at the top of the chest,

1832
07:21:40.520 --> 07:21:44.759
but at the side underneath it's pretty much the same

1833
07:21:45.560 --> 07:21:48.599
whether you're a man or a woman. There's muscles there,

1834
07:21:49.959 --> 07:21:55.119
muscles that stretch out to your back, as well as

1835
07:21:55.200 --> 07:22:03.599
breast tissue which stretches and moves into your back. To

1836
07:22:03.759 --> 07:22:23.159
just being aware of your chest, being with whatever feeling

1837
07:22:23.319 --> 07:22:42.319
there is in your chest. And when I noticed that,

1838
07:22:43.080 --> 07:22:50.000
I focus on my chest, I feel it in my

1839
07:22:50.959 --> 07:22:54.720
back and my upper back. I mean, I guess the

1840
07:22:54.799 --> 07:22:57.799
obvious reason would be because you know, I'll breathe in

1841
07:23:02.919 --> 07:23:07.799
in then it stretches my chest.

1842
07:23:07.840 --> 07:23:09.439
And my back at the same time.

1843
07:23:17.360 --> 07:23:29.959
It feels it feels okay, it doesn't feel.

1844
07:23:32.319 --> 07:23:34.479
I got a little bit of pain in my right.

1845
07:23:36.279 --> 07:23:42.119
Chest, a little bit, not pain, but little discomfort, maybe

1846
07:23:43.880 --> 07:23:52.400
stiffness possibly, I don't know. I noticed my shoulders also

1847
07:23:54.080 --> 07:23:54.759
wanting to.

1848
07:23:57.080 --> 07:23:58.360
Flex for some reason.

1849
07:24:00.520 --> 07:24:07.919
I think that's probably part of my upper back, that

1850
07:24:08.119 --> 07:24:13.479
connection between my shoulders marper back, because I can move

1851
07:24:13.560 --> 07:24:20.880
my shoulders and stretch the muscles in my back, moving

1852
07:24:20.919 --> 07:24:27.119
the shoulders backwards or up, which then moves to I

1853
07:24:27.200 --> 07:24:43.319
think it's the scapulous in your back. It feels quite nice. Actually,

1854
07:24:48.639 --> 07:24:51.840
A good thing about this is you can if you

1855
07:24:51.959 --> 07:25:05.919
want to. You can just flex or stimulate the various

1856
07:25:06.119 --> 07:25:13.599
muscles in your body gently in order to get more

1857
07:25:13.639 --> 07:25:23.959
of a sense of how they feel. And when you're relaxing,

1858
07:25:28.759 --> 07:25:32.799
when you do tense and muscle and you let it

1859
07:25:32.959 --> 07:25:40.360
go and you let it relax, it relaxes way more

1860
07:25:42.000 --> 07:25:52.000
than it would normally. But you have to feel that

1861
07:25:52.080 --> 07:25:55.840
you're able to do that. There's no point in doing

1862
07:25:55.880 --> 07:25:58.840
it if there's an issue.

1863
07:26:00.400 --> 07:26:06.040
With the per part of your body. You need to be.

1864
07:26:06.639 --> 07:26:19.599
Gentle with yourself at all times when relaxing deeply, It's

1865
07:26:19.639 --> 07:26:35.439
important to be kind to yourself. As you notice your mind.

1866
07:26:39.759 --> 07:26:46.759
How much has your mind slowed down since we started

1867
07:26:48.200 --> 07:26:49.000
this recording.

1868
07:27:05.040 --> 07:27:06.119
How calm.

1869
07:27:09.720 --> 07:27:21.200
And peaceful is your mind right now? We have nothing

1870
07:27:21.319 --> 07:27:26.799
to think about and just my voice to listen to.

1871
07:27:30.959 --> 07:27:39.520
Because you know, the intention behind this recording is relaxation.

1872
07:27:42.240 --> 07:27:47.400
At the very least, for you to feel more relaxed

1873
07:27:48.720 --> 07:27:51.599
at the end of the recording than you did at

1874
07:27:51.639 --> 07:28:03.400
the beginning. At the very least, kah for your mind

1875
07:28:04.240 --> 07:28:21.119
to slow down your body continues to relax, because that's.

1876
07:28:21.200 --> 07:28:21.799
What you.

1877
07:28:23.400 --> 07:28:44.360
Want to happen, that's what you expect to happen. For relaxation,

1878
07:28:47.680 --> 07:29:01.639
to fill your body, made be calm in your mind

1879
07:29:03.159 --> 07:29:10.639
to the point of boredom. When you start maybe to

1880
07:29:16.279 --> 07:29:58.000
drift away, drifting, it's almost as if you're moving further

1881
07:29:58.200 --> 07:30:06.439
away from your body in your mind, just leaving that there,

1882
07:30:14.439 --> 07:30:18.720
kind of liking it an escape pod in a spaceship

1883
07:30:19.119 --> 07:30:22.520
a movie. A space movie, you know when to get

1884
07:30:22.560 --> 07:30:28.520
into a little part in it since the man far

1885
07:30:28.720 --> 07:30:42.400
away from the spaceship, safe to dream.

1886
07:30:50.680 --> 07:31:38.880
And continue to relax, drifting so slow.

1887
07:31:51.639 --> 07:32:46.400
And pace, so so relax and peaceful, and focusing on

1888
07:32:46.560 --> 07:33:06.040
the feeding of those individual parts body that are relaxing.

1889
07:33:07.279 --> 07:33:16.200
One by one. You may.

1890
07:33:17.919 --> 07:33:31.599
Find that every now and then you realize that you

1891
07:33:31.759 --> 07:33:40.360
weren't listening to my voice because your mind started to

1892
07:33:40.639 --> 07:33:55.840
imagine something different, maybe started to almost move into some

1893
07:33:56.159 --> 07:34:04.599
kind of a dreamy state, And then you become aware

1894
07:34:04.799 --> 07:34:14.040
of my voice again. And even though you may want

1895
07:34:14.240 --> 07:34:19.159
to focus on my voice, you may also wish to

1896
07:34:21.680 --> 07:34:33.279
allow your mind to just drift naturally into that space

1897
07:34:33.560 --> 07:34:57.560
of comfort and safety. As you feel more comfort spreading

1898
07:34:57.919 --> 07:34:59.200
through your body.

1899
07:35:01.799 --> 07:35:03.840
Like a warm blanket.

1900
07:35:07.319 --> 07:35:21.919
Covering you gently, keeping your body at just the perfect temperature.

1901
07:35:32.319 --> 07:35:42.680
And even if you can hear background sounds, they just

1902
07:35:44.119 --> 07:35:57.919
don't seem to matter anymore. There's that sense of peace

1903
07:36:00.400 --> 07:36:14.919
spreads through your mind like a gentle breeze, yes, strong

1904
07:36:15.080 --> 07:36:26.880
enough to blow away all negativity, strong.

1905
07:36:26.639 --> 07:36:27.119
Enough to.

1906
07:36:30.520 --> 07:36:40.639
Remove from your mind any anxiety or stress that was

1907
07:36:40.840 --> 07:36:55.919
there before, and blow away any other thoughts or feelings

1908
07:36:56.319 --> 07:37:21.720
that just don't fit with the sense relaxation that is

1909
07:37:22.000 --> 07:37:31.799
feeling your body and your mind.

1910
07:37:46.040 --> 07:37:51.720
Unless you focus on your mind. The count down from

1911
07:37:52.520 --> 07:37:58.360
ten down to one, and with each number you hear.

1912
07:38:01.360 --> 07:38:30.119
Your mind will become slightly more relaxed, just just slightly seven,

1913
07:38:30.400 --> 07:38:37.479
ten down to nine, just a slight movement. From nine

1914
07:38:37.639 --> 07:38:50.240
down to eight, just another small change in how you feel.

1915
07:38:55.639 --> 07:39:04.080
Eight down to seven feeling is a gap, almost like

1916
07:39:04.159 --> 07:39:10.560
a gap that starts to get wider, the gap between

1917
07:39:11.680 --> 07:39:18.200
those feelings that you used to have in your mind

1918
07:39:21.479 --> 07:39:28.759
compared to the feelings you have there growing now, feelings

1919
07:39:28.840 --> 07:39:39.720
of comfort and security and confidence, and the gap becomes wider.

1920
07:39:41.439 --> 07:39:48.680
Eight down to seven, seven down to six. When you

1921
07:39:48.759 --> 07:39:55.119
get to five, your mind will start to have a

1922
07:39:55.560 --> 07:40:08.720
certain physical sensation, almost like there's a magnet outside of

1923
07:40:08.840 --> 07:40:15.040
your head sucking the tension and the stress and any

1924
07:40:15.159 --> 07:40:22.680
remaining feelings that you don't want sucking them out through

1925
07:40:22.799 --> 07:40:33.360
your skull. And in down to four you can start

1926
07:40:33.479 --> 07:40:42.520
to really experience that sense of not just emptiness, but space,

1927
07:40:47.880 --> 07:40:55.479
a place full of fresh air, a place where you

1928
07:40:55.599 --> 07:41:02.279
can stretch. It's almost as if as you go down

1929
07:41:02.400 --> 07:41:07.880
to four and three, your mind is expanding, with this

1930
07:41:09.200 --> 07:41:21.240
sense of peace and tranquility growing as it moves down

1931
07:41:21.680 --> 07:41:32.599
to When you get to one, your mind just feels

1932
07:41:33.919 --> 07:41:44.799
exactly how you want to feel. It's almost a perfect feeling,

1933
07:41:50.639 --> 07:42:02.119
maybe a sensation that it like to keep a place

1934
07:42:02.479 --> 07:42:24.119
that's safe, where nothing can affect you at all, and

1935
07:42:24.279 --> 07:42:30.560
you can stay in that that space of comfort and confidence,

1936
07:42:33.279 --> 07:42:40.159
confident in your own ability to create this space and

1937
07:42:40.319 --> 07:42:47.439
this feeling of comfort within your own mind just by

1938
07:42:47.639 --> 07:42:57.560
counting and ten down to one. And this is something

1939
07:42:57.759 --> 07:43:01.840
that you can do yourself when you're on your own

1940
07:43:06.720 --> 07:43:10.639
the time, when you can maybe sit down, maybe just

1941
07:43:10.720 --> 07:43:21.759
for a few minutes, close your eyes. It just counts

1942
07:43:22.240 --> 07:43:36.639
slowly from ten down to one and reexperience these feelings

1943
07:43:38.240 --> 07:43:46.560
in your mind. And when you feel that way in

1944
07:43:46.720 --> 07:44:02.279
your mind, your body copies your mind, and that feeling

1945
07:44:02.520 --> 07:44:09.279
is spread through your spine and your nervous system into

1946
07:44:09.639 --> 07:44:16.319
every part of your body, travels through your blood stream,

1947
07:44:21.919 --> 07:44:42.400
heathing and relaxing every particle of your existence. Now we

1948
07:44:42.520 --> 07:44:51.319
can we can practice this a few times before the

1949
07:44:51.479 --> 07:44:56.000
end of the recording, and then you can practice on

1950
07:44:56.119 --> 07:45:03.639
your own. And each time you count for ten about one,

1951
07:45:08.319 --> 07:45:19.439
the feelings of comfort, calmness, and deep deep relaxation becomes

1952
07:45:19.759 --> 07:45:35.639
stronger and deeper, filling your mind and your brain with

1953
07:45:35.880 --> 07:45:45.400
these positive chemicals, the spread throughout your body, relaxing you.

1954
07:45:47.360 --> 07:45:52.680
So quickly, relaxing your whole body.

1955
07:45:52.479 --> 07:46:06.360
And mind so very very ease, just by counting from ten.

1956
07:46:09.040 --> 07:46:16.240
Down to one. That so we're going to do it now.

1957
07:46:17.080 --> 07:46:21.000
I'm going to count from ten down to one. I'd

1958
07:46:21.200 --> 07:46:25.520
like you to repeat the number after me. So when

1959
07:46:25.560 --> 07:46:34.159
I say ten, you can just repeat to yourself ten.

1960
07:46:39.759 --> 07:46:49.119
Just notice, be aware of how you feel in your

1961
07:46:49.279 --> 07:46:58.799
mind and your body. Then when I say nine, you

1962
07:46:58.880 --> 07:47:14.680
can repeat to yourself nine again, noticing the increase in

1963
07:47:14.919 --> 07:47:22.880
comfort and calmness in your mind and in your body,

1964
07:47:28.880 --> 07:47:38.319
the same when I say eight, when I say seven, six,

1965
07:47:40.840 --> 07:47:55.159
when I say five, four, when I say three, two

1966
07:48:00.159 --> 07:48:06.119
that you want to say one, you can repeat that number.

1967
07:48:13.200 --> 07:48:13.360
Now.

1968
07:48:13.479 --> 07:48:19.040
Of course, when you do this on your own without

1969
07:48:19.159 --> 07:48:24.159
listening to me. You can say the numbers or whatever

1970
07:48:25.799 --> 07:48:34.240
speed that you feel is necessary for you, so you

1971
07:48:34.360 --> 07:48:40.159
can adapt. So if you feel you want to say

1972
07:48:40.279 --> 07:48:46.119
the numbers ten down to one faster than I do,

1973
07:48:47.880 --> 07:48:50.439
then you go ahead and do that. Or if you

1974
07:48:50.639 --> 07:48:54.639
feel when you do it yourself that you'd like to

1975
07:48:54.880 --> 07:49:03.240
have more more space between the numbers, maybe take a

1976
07:49:03.319 --> 07:49:10.119
lot longer to get from ten all the way down

1977
07:49:10.759 --> 07:49:27.759
to one, that's your choice also to do. So I'm

1978
07:49:27.799 --> 07:49:36.240
going to count from ten down to one, and when

1979
07:49:36.279 --> 07:49:40.040
I get to one, that will be the end of

1980
07:49:40.200 --> 07:49:46.880
this recording, unless, of course, you're listening with music, and

1981
07:49:47.040 --> 07:54:59.159
the music will continue. Ten nine eight four four twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

1982
07:55:03.159 --> 07:55:34.279
thirty twelve eleven, ten nine eight, seven.

1983
07:55:37.880 --> 07:56:05.639
Six, five four three two one.

1984
07:56:14.040 --> 07:56:24.400
Now open your eyes, noticing how you physically feel having

1985
07:56:24.520 --> 07:56:32.119
counted down from twenty to one, allowing stress and tension

1986
07:56:32.599 --> 07:56:37.240
to leave through your fingertips and your tails. And as

1987
07:56:37.279 --> 07:56:42.000
you focus on your fingertips, maybe they feel a little

1988
07:56:42.040 --> 07:56:49.200
bit tingly, which is I suppose quite understanding, considering the

1989
07:56:49.360 --> 07:57:00.200
tension has been exiting your body through your fingertips, so

1990
07:57:00.319 --> 07:57:02.759
now I'm going to count from twenty down to one again.

1991
07:57:03.279 --> 07:57:12.279
This time, you can feel relief of tension and stress,

1992
07:57:13.720 --> 07:57:23.439
any anxiety that you may have leaving through your stomach,

1993
07:57:26.040 --> 07:57:29.759
just leaving through your stomach, almost as if it's just

1994
07:57:30.799 --> 07:57:37.880
releasing the whole of your stomach and navel to just

1995
07:57:38.000 --> 07:57:42.240
above your chest or below your chest, rather so surrounding

1996
07:57:42.319 --> 07:57:47.479
your belly button area, the whole area. You can feel

1997
07:57:47.720 --> 07:57:54.439
the tension of your body, whatever's left just releasing from

1998
07:57:54.520 --> 07:57:57.799
that area. And you may notice that your stomach will

1999
07:57:57.840 --> 07:58:05.000
become very relaxed as I countdown from twenty down to

2000
07:58:05.119 --> 07:58:56.560
one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven.

2001
07:59:00.680 --> 07:59:01.159
Damn.

2002
07:59:05.319 --> 07:59:10.880
Nine eight.

2003
07:59:14.759 --> 07:59:47.159
Seven, six, five, four three two what And you can

2004
07:59:47.279 --> 07:59:49.799
open your eyes again if you choose, or you can

2005
07:59:49.919 --> 07:59:56.119
just keep them closed because it feels relaxing. Just notice

2006
07:59:56.159 --> 08:00:00.919
how your stomach feels. I notice the your focus. Just

2007
08:00:01.720 --> 08:00:06.279
do a little scan of your body. Just notice how

2008
08:00:06.319 --> 08:00:07.639
your body feels.

2009
08:00:08.720 --> 08:00:09.919
Focusing.

2010
08:00:12.040 --> 08:00:19.200
On your upper body, back, chest, stomach, legs, arms, hands, feet,

2011
08:00:22.240 --> 08:00:29.159
just noticing, and you know, you may start to feel

2012
08:00:31.680 --> 08:00:35.439
more of a sense of tiredness, which may be the

2013
08:00:35.560 --> 08:00:41.599
reason you're listening to this recording because you would like

2014
08:00:41.840 --> 08:00:51.319
to let go completely of everything and drift off into

2015
08:00:51.439 --> 08:01:06.439
a nice, natural, calm, relaxing sleep. So now we're going

2016
08:01:06.520 --> 08:01:15.919
to focus on your forehead, and if you choose, you

2017
08:01:16.000 --> 08:01:21.080
can incorporate your eyes in this focus as well. Your

2018
08:01:21.159 --> 08:01:27.720
forehead and your eyes. It's that whole area basically, almost

2019
08:01:27.799 --> 08:01:30.520
as if you were wearing a mask, you know, like

2020
08:01:30.680 --> 08:01:35.799
a I don't know, a Batman mask or something, or

2021
08:01:37.959 --> 08:01:40.639
I'm trying to fa zorro or something, you know, the

2022
08:01:40.720 --> 08:01:43.840
kind of mask that covers your eyes but also covers

2023
08:01:43.880 --> 08:01:49.639
quite a lot of the forehead. I'm focusing on that

2024
08:01:49.840 --> 08:01:52.479
area because that's the area that we're now going to

2025
08:01:52.560 --> 08:01:58.919
release tension and stress from your mind, from your brain,

2026
08:01:59.080 --> 08:02:02.560
and from your mind, and any tension that you may

2027
08:02:02.759 --> 08:02:07.200
have remain in your face, in your neck and your jawl,

2028
08:02:08.520 --> 08:02:15.000
your eyes, your forehead, or your scalp. So basically any

2029
08:02:15.279 --> 08:02:21.240
tension within your head area, including your mind and your brain,

2030
08:02:25.040 --> 08:02:29.080
and that's going to be released through your forehead and

2031
08:02:29.200 --> 08:02:37.000
your eyes. As I count down again from twenty down

2032
08:02:37.080 --> 08:03:40.720
to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

2033
08:03:45.680 --> 08:03:56.439
eight seven six.

2034
08:04:00.240 --> 08:04:06.639
Fire War.

2035
08:04:10.520 --> 08:04:35.799
Three two. What noticing and you scan your face, your jaw,

2036
08:04:36.400 --> 08:04:45.200
your eyes, your cheap bones, your ears, your forehead, your scalp,

2037
08:04:46.840 --> 08:04:50.479
your neck, the back of your neck, in the front

2038
08:04:50.560 --> 08:04:54.400
of your neck, the side of your neck, and your throat.

2039
08:04:57.000 --> 08:04:57.520
Mm hmmm.

2040
08:05:00.680 --> 08:05:13.959
Noticing being aware of the comfort, increased feeling, relaxation, not

2041
08:05:14.360 --> 08:05:19.319
just in your head and neck and mind, also the

2042
08:05:19.439 --> 08:05:29.400
rest of your body. Just notice how loose and calm

2043
08:05:29.560 --> 08:05:32.759
you feel, and how easily.

2044
08:05:34.479 --> 08:05:36.040
It is to just let go.

2045
08:05:38.840 --> 08:06:03.080
Completely, let go completely, how easily. So what I'm gonna

2046
08:06:03.119 --> 08:06:06.720
do now is I'm going to focus on the top

2047
08:06:06.799 --> 08:06:17.080
of your head, and we're going to allow every last

2048
08:06:18.959 --> 08:06:25.040
piece of tension or stress that might be lingering or

2049
08:06:25.279 --> 08:06:29.880
hiding in your body or mind or my head.

2050
08:06:31.200 --> 08:06:31.599
To just.

2051
08:06:33.319 --> 08:06:36.840
Be sucked out on the top of your head.

2052
08:06:39.000 --> 08:06:40.200
And released.

2053
08:06:43.439 --> 08:06:44.119
Into the air.

2054
08:06:45.200 --> 08:06:51.560
I'm sucked out into the clouds. Imagine to be cloud

2055
08:06:51.680 --> 08:06:57.040
above your head. Al it's like a whirlpool, and this

2056
08:06:57.360 --> 08:06:59.599
can suck that tension.

2057
08:07:00.799 --> 08:07:02.439
Out the top of your head.

2058
08:07:04.560 --> 08:07:06.080
And just take it away.

2059
08:07:07.680 --> 08:07:08.279
The good.

2060
08:07:11.279 --> 08:07:15.400
To focus. Imagine an opening the top of your head

2061
08:07:16.759 --> 08:07:22.000
with a tension and stress and any remaining issues may

2062
08:07:22.080 --> 08:07:25.639
be worries of concerns that have no use to you.

2063
08:07:25.840 --> 08:07:29.599
Now you can all be sucked down at the top

2064
08:07:29.639 --> 08:07:30.479
of your head.

2065
08:07:31.959 --> 08:07:37.919
And taken away. As I count down again from twenty

2066
08:07:38.319 --> 08:09:16.959
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

2067
08:09:21.000 --> 08:09:41.880
Five, four, three, two, one.

2068
08:09:52.000 --> 08:10:08.080
Three. I'm noticing how you feel, how relaxed and calm

2069
08:10:10.080 --> 08:10:24.400
you physically and mentally feel right now, how peaceful your

2070
08:10:24.680 --> 08:10:30.959
mind feels. It feels so nice to just let go,

2071
08:10:33.240 --> 08:10:42.520
to give yourself some space to breathe easily, to think calmly,

2072
08:10:47.639 --> 08:10:52.759
just to take a break from all that pointless worry

2073
08:10:53.000 --> 08:10:58.200
and concerns about things that you don't need to think

2074
08:10:58.279 --> 08:11:09.159
about right now, because this is your time to let go.

2075
08:11:10.520 --> 08:11:20.279
This is your space to enjoy feeling deeply relaxed, peaceful

2076
08:11:20.400 --> 08:11:27.680
in your mind, relaxed in your body. They can feel

2077
08:11:28.240 --> 08:11:38.040
so good, so nice to just not have to do anything,

2078
08:11:40.360 --> 08:11:49.279
to be able to really enjoy that serenity that comes

2079
08:11:50.840 --> 08:11:56.959
of letting go completely, that peacefulness that comes with.

2080
08:12:03.680 --> 08:12:05.040
Being in this.

2081
08:12:06.840 --> 08:12:16.919
Peaceful space. And you can keep this sense of calmness

2082
08:12:17.759 --> 08:12:18.799
for as long.

2083
08:12:18.599 --> 08:12:19.639
As you choose.

2084
08:12:27.680 --> 08:12:33.400
If you choose to drift off into a deep, healing,

2085
08:12:33.759 --> 08:12:42.520
natural sleep, then you can do that. It's completely up

2086
08:12:42.599 --> 08:12:50.520
to you, and you can keep this feeling of calmness

2087
08:12:51.479 --> 08:12:56.360
physically and in your mind as long as you choose

2088
08:12:57.840 --> 08:13:13.119
to feel completely relaxed, completely relax. And I'd like you

2089
08:13:13.319 --> 08:13:19.119
to make up your mind that you're going to relax,

2090
08:13:27.720 --> 08:13:30.479
and I want to explore that with you. What it

2091
08:13:30.680 --> 08:13:38.000
feels like when you actually decide that you're going to relax,

2092
08:13:39.680 --> 08:13:46.279
not forcing yourself, but giving yourself that. Yes, it is

2093
08:13:46.360 --> 08:13:51.319
a command, really, isn't it. When you're telling yourself relax

2094
08:13:53.520 --> 08:13:58.759
in a gentle but firm way that only you can

2095
08:13:58.880 --> 08:14:03.799
really tell yourself in that way. You can't really have

2096
08:14:03.919 --> 08:14:08.560
someone else saying to you, now it relax, relax, you know,

2097
08:14:09.560 --> 08:14:11.200
and it needs to.

2098
08:14:11.200 --> 08:14:14.479
Be gentle, but you can't. Someone else can't really have

2099
08:14:14.840 --> 08:14:15.680
the same.

2100
08:14:18.880 --> 08:14:24.919
The same kind of influence or power that you have

2101
08:14:26.159 --> 08:14:38.000
over your own physicality, over how you feel, because when

2102
08:14:38.159 --> 08:14:44.840
you say it to yourself, it means more. It's personal,

2103
08:14:45.159 --> 08:14:50.799
and your brain and your unconscious mind and your body

2104
08:14:51.560 --> 08:14:57.759
listens to what you say. So, for example, we'll test

2105
08:14:57.799 --> 08:15:01.240
it out and do a little test little tests along

2106
08:15:01.319 --> 08:15:05.000
the way, and you can get more of an idea

2107
08:15:05.240 --> 08:15:11.360
of the force, a positive force that you can have

2108
08:15:12.720 --> 08:15:19.080
in creating a sense of comfort and relaxation in your

2109
08:15:19.119 --> 08:15:26.360
body and your mind quite quickly just by you telling

2110
08:15:26.439 --> 08:15:29.400
yourself to relax.

2111
08:15:34.040 --> 08:15:37.119
So I'm going to start by its focus.

2112
08:15:36.880 --> 08:15:42.639
On your hands. To focus on your hands and just

2113
08:15:42.720 --> 08:15:47.279
tell your hands to relax. I just say relax.

2114
08:15:48.959 --> 08:15:50.439
As you focus on your hands.

2115
08:15:52.680 --> 08:15:57.240
You could say my hands are relaxed, or I want

2116
08:15:57.279 --> 08:16:01.119
my hands to relax. But I think if you.

2117
08:16:01.159 --> 08:16:02.959
Actually do it directly.

2118
08:16:05.400 --> 08:16:10.319
By focusing and imagining that your hands can hear what

2119
08:16:10.439 --> 08:16:13.560
you're saying, you know, like they've got little ears, which

2120
08:16:13.639 --> 08:16:19.279
is a little weird. So talking to your hands and

2121
08:16:19.479 --> 08:16:35.560
just say relax. Noticing now your hands start to relax.

2122
08:16:47.959 --> 08:16:51.479
Now focus on your eyes and tell your eyes to relax.

2123
08:16:52.639 --> 08:16:57.400
You're just saying the same word relax. And find the

2124
08:16:57.599 --> 08:17:05.000
right tone for you. You know, I might say relax,

2125
08:17:05.720 --> 08:17:13.799
but you you might say relax or relax. You know,

2126
08:17:14.119 --> 08:17:19.759
you might say it differently to yourself, and that's important

2127
08:17:20.680 --> 08:17:26.759
for you to gauge what feels right for you. To

2128
08:17:26.959 --> 08:17:31.799
just tell your eyes to relax whilst focusing on your

2129
08:17:31.840 --> 08:17:36.759
eyes your eyelids, the muscles around your eyes, your eyebrows,

2130
08:17:37.319 --> 08:18:12.880
and just tell your eyes directly relax now. Now, I

2131
08:18:13.040 --> 08:18:23.360
just did that myself, And sometimes you may feel that

2132
08:18:23.479 --> 08:18:28.439
you need a bit more time for the different parts

2133
08:18:28.520 --> 08:18:32.400
to relax, you know, because I start talking again and

2134
08:18:32.560 --> 08:18:37.360
maybe that part hasn't relaxed fully. But what will happen

2135
08:18:37.520 --> 08:18:39.759
is that it will just continue to relax even though

2136
08:18:39.799 --> 08:18:47.040
I'm talking. And that's happened with my eyes. Something else

2137
08:18:47.080 --> 08:18:51.639
I noticed is when I started focusing on my eyes,

2138
08:18:51.959 --> 08:18:55.479
that actually almost became They got worse before they got

2139
08:18:55.560 --> 08:18:58.520
better in a way. So I felt a degree of

2140
08:18:58.720 --> 08:19:05.279
tension growing in my eyes and then disappearing. So I

2141
08:19:05.439 --> 08:19:08.319
think what that was really is just me becoming more

2142
08:19:08.400 --> 08:19:15.040
aware of the tension that was already there that I wasn't.

2143
08:19:16.040 --> 08:19:19.959
I wasn't focused on it before, so I wasn't really

2144
08:19:20.720 --> 08:19:38.080
acknowledging it or really conscious to those feelings. Yeah, my

2145
08:19:38.200 --> 08:19:42.400
eyes is still continuing to relax, as well as my hands. Actually,

2146
08:19:45.840 --> 08:19:51.240
my hands have got a certain kind of energy, like

2147
08:19:51.520 --> 08:19:56.680
not buzzing, but I can kind of feel a degree

2148
08:19:56.720 --> 08:20:02.639
of energy in my hands. Maybe that's where the tension

2149
08:20:02.759 --> 08:20:14.720
is being released. Maybe that's causing that. The next part,

2150
08:20:14.840 --> 08:20:16.279
I think we should focus on the.

2151
08:20:16.279 --> 08:20:17.000
Back of the neck.

2152
08:20:17.680 --> 08:20:22.880
That's a part which quite often, well for me, holds tension.

2153
08:20:22.919 --> 08:20:25.720
I don't know about for yourself, but I think it's

2154
08:20:25.840 --> 08:20:32.159
quite a standard place where tension is sometimes held. So,

2155
08:20:34.279 --> 08:20:37.400
and I'm doing exactly what you're doing as you do

2156
08:20:37.520 --> 08:20:41.080
it as well, so I'm telling my body parts to

2157
08:20:41.240 --> 08:20:44.159
relax as well. So if you tell your neck at

2158
08:20:44.159 --> 08:20:46.720
the back of your neck, focus on the back of

2159
08:20:46.759 --> 08:20:53.759
your neck, and just say relax in your own words,

2160
08:20:53.959 --> 08:20:57.040
in your own tone, in your own voice. You can

2161
08:20:57.159 --> 08:20:59.000
say out loud, or you can just say it to

2162
08:20:59.080 --> 08:21:05.279
yourself internally. But you're focusing, and you're saying it literally

2163
08:21:05.720 --> 08:21:06.720
to the.

2164
08:21:06.759 --> 08:21:09.479
Back of your neck, as if the back of your

2165
08:21:09.599 --> 08:21:16.560
neck can actually hear what you're saying. So do that now,

2166
08:21:16.759 --> 08:21:21.000
Just say relax to the back of your neck, and

2167
08:21:21.119 --> 08:21:21.880
I'll do the same.

2168
08:22:00.680 --> 08:22:04.200
Now. What I noticed, and you may have had similar

2169
08:22:04.279 --> 08:22:08.759
thing is, even though I was focusing on the back

2170
08:22:08.799 --> 08:22:19.720
of my neck, other parts started to I don't know,

2171
08:22:20.080 --> 08:22:23.479
showed themselves to me, or maybe because they want to

2172
08:22:23.520 --> 08:22:27.400
be relaxed as well. But I started noticing the feelings

2173
08:22:27.439 --> 08:22:30.680
in my shoulders at tension in my shoulders.

2174
08:22:30.520 --> 08:22:31.479
And in my upper back.

2175
08:22:34.599 --> 08:22:40.599
Whether that was because my back of my neck was saying, well,

2176
08:22:40.599 --> 08:22:45.599
I'm pretty much okay, it's the other parts that need attention,

2177
08:22:52.000 --> 08:22:55.000
but my lobe, my back of my neck is still relaxing,

2178
08:22:56.479 --> 08:22:58.959
but I just became more aware of other parts that

2179
08:22:59.200 --> 08:23:01.240
needed attention.

2180
08:23:03.479 --> 08:23:08.479
Now, this might happen, and it's not. It doesn't mean

2181
08:23:08.560 --> 08:23:09.639
that it's going wrong.

2182
08:23:09.759 --> 08:23:16.200
It just means you're being notified of more places that

2183
08:23:16.400 --> 08:23:22.759
also want to feel relaxed. So I'm going to focus

2184
08:23:23.040 --> 08:23:26.840
on my upper back. So you can do the same

2185
08:23:28.599 --> 08:23:33.200
even if you don't have any feelings of tension that

2186
08:23:33.439 --> 08:23:38.159
obvious in your upper back. You just focus on your

2187
08:23:38.200 --> 08:23:43.919
back and the whole area from the shoulder blades down

2188
08:23:45.759 --> 08:23:49.759
to the middle of your back, then the spine, and

2189
08:23:49.919 --> 08:23:52.200
with me, it's more the shoulder blades.

2190
08:23:51.919 --> 08:23:59.159
That are more Yeah, that's the parts that are really.

2191
08:24:01.080 --> 08:24:02.759
Sort of giving me.

2192
08:24:04.439 --> 08:24:04.799
The not.

2193
08:24:06.720 --> 08:24:08.520
That it needs to relax in the sounds.

2194
08:24:08.560 --> 08:24:11.959
Gonna ask that part to relax, and you can do

2195
08:24:12.080 --> 08:24:12.360
the same.

2196
08:24:12.479 --> 08:24:39.240
Now relaxed up the back, there's something strange happened there,

2197
08:24:39.720 --> 08:24:42.360
and this often happens.

2198
08:24:42.439 --> 08:24:43.319
I've been doing this for.

2199
08:24:45.880 --> 08:24:52.040
For sixteen years or something and often I'm wan't surprised

2200
08:24:52.919 --> 08:24:59.720
that amazed really that there can be a feeling so

2201
08:25:00.040 --> 08:25:02.000
and I was focusing.

2202
08:25:01.599 --> 08:25:02.520
On the back of my neck.

2203
08:25:03.400 --> 08:25:07.520
My upper back was starting to feel quite stressed and

2204
08:25:08.279 --> 08:25:13.799
in need of attention. As soon as I started talking

2205
08:25:14.000 --> 08:25:18.840
to you about my upper back and talking about, you know,

2206
08:25:19.360 --> 08:25:24.279
getting ready to ask the upper back to relax, my

2207
08:25:24.279 --> 08:25:30.080
other back already started to relax. It's almost as if

2208
08:25:30.159 --> 08:25:35.759
it doesn't need to hear the words, just needs attention,

2209
08:25:40.560 --> 08:25:51.880
just needs to be noticed. And that is something that

2210
08:25:52.200 --> 08:25:59.159
often happens in this type of situation, is when you

2211
08:25:59.400 --> 08:26:04.599
start to relax a couple of parts of your body,

2212
08:26:05.680 --> 08:26:10.439
as we've done with our hands, our eyes and eyelids,

2213
08:26:12.240 --> 08:26:19.240
and now back of the neck, top of the back,

2214
08:26:21.200 --> 08:26:24.479
up the back, the rest of the body seems to

2215
08:26:24.720 --> 08:26:33.400
just take notice and decide in its own way to

2216
08:26:33.599 --> 08:26:40.680
start relaxing. Other parts of your body start to just

2217
08:26:42.439 --> 08:26:49.799
become looser. I suppose it's kind of like a bit

2218
08:26:49.840 --> 08:26:54.360
of an avalanche, you know, the little ball starts rolling

2219
08:26:54.560 --> 08:26:57.240
and before you know it, the whole of your body

2220
08:26:57.400 --> 08:27:09.560
is completely relaxed and can't And if you focus on

2221
08:27:09.639 --> 08:27:22.040
your face, you focus on your eyes, your eyelids, your eyebrows,

2222
08:27:22.240 --> 08:27:31.240
and the muscles around your eyes. Maybe you start to

2223
08:27:31.400 --> 08:27:36.279
notice that your forehead is more relaxed than it was.

2224
08:27:38.360 --> 08:27:43.720
Maybe your face is more relaxed. I would say my

2225
08:27:44.040 --> 08:27:47.919
entire face is a lot more relaxed than it was.

2226
08:27:59.200 --> 08:28:05.000
So we're going to focus is now on your shoulders again,

2227
08:28:05.279 --> 08:28:09.639
just like before. Just tell your shoulders. I mean, you

2228
08:28:10.080 --> 08:28:12.080
can't do them in the digity. You can do the

2229
08:28:12.240 --> 08:28:16.479
right shoulder and left shoulder. I just generally do both

2230
08:28:16.520 --> 08:28:21.400
at the same time, and just tell your shoulders as

2231
08:28:21.439 --> 08:28:25.520
you focus on them in your mind, focus on how

2232
08:28:25.599 --> 08:28:31.200
you feel. Maybe you can see them in your mind's eye.

2233
08:28:34.759 --> 08:29:19.439
Just tell your shoulders to relax as nice as they relax.

2234
08:29:29.840 --> 08:29:34.959
But I do notice, I mean, especially with my back,

2235
08:29:37.639 --> 08:29:44.040
is the connection between the different parts the back, the shoulders,

2236
08:29:44.159 --> 08:29:54.159
the neck being all connected and being such a large

2237
08:29:54.279 --> 08:30:00.599
part of your body, it's almost hard to separate from

2238
08:30:00.639 --> 08:30:01.000
each other.

2239
08:30:06.479 --> 08:30:09.319
And my lower back is starting to relax on insane.

2240
08:30:15.520 --> 08:30:16.639
Maybe I'm going too.

2241
08:30:16.639 --> 08:30:22.639
Slow and that could be an issue because we all

2242
08:30:22.720 --> 08:30:29.080
go at different speeds. And the idea at the beginning

2243
08:30:29.200 --> 08:30:31.520
of this recording was for you to be able to

2244
08:30:31.759 --> 08:30:48.080
just say to yourself relax without focusing on any particular

2245
08:30:48.319 --> 08:30:54.119
part of your body. Because when you know that tenning

2246
08:30:54.200 --> 08:31:06.319
your hands to relax and your hands relax, you tell

2247
08:31:06.400 --> 08:31:13.439
your eyelids and your eyes, the muscles around your eyes

2248
08:31:14.720 --> 08:31:28.439
and your eyebrows to relax, and they relax. You tell

2249
08:31:28.680 --> 08:31:40.479
the back of your neck to relax, and it relaxes.

2250
08:31:48.479 --> 08:31:50.000
You tell your alpha back.

2251
08:31:56.400 --> 08:32:19.880
To relax, and it relaxes. The telia shoulders to relax

2252
08:32:30.400 --> 08:32:31.360
and they relax.

2253
08:32:54.840 --> 08:32:56.240
And you told your hands to.

2254
08:32:56.319 --> 08:33:08.439
Relax, They relaxed, and they continued to relax. And you

2255
08:33:08.599 --> 08:33:15.840
told your eyelids, the muscles around your eyes, your eyebrows

2256
08:33:16.400 --> 08:33:20.279
to relax, they relaxed.

2257
08:33:23.360 --> 08:33:25.279
And continue.

2258
08:33:26.119 --> 08:33:34.880
To relax. When you told the back of your neck,

2259
08:33:36.240 --> 08:33:42.040
focused on the back of your neck and told it

2260
08:33:42.159 --> 08:34:01.720
to relax, they relaxed and continued to relax. And you

2261
08:34:01.880 --> 08:34:12.000
told your alpa back to relax, be relaxed and continued

2262
08:34:14.520 --> 08:34:28.279
to relax. As with your shoulders, you told your shoulders

2263
08:34:28.400 --> 08:34:29.040
to relax.

2264
08:34:29.400 --> 08:34:30.000
In your.

2265
08:34:32.639 --> 08:34:41.720
Shoulders relaxed and continued to relax.

2266
08:34:47.400 --> 08:34:52.319
And it's not just that, it's.

2267
08:34:55.000 --> 08:34:59.439
That the rest of your body has also been listening,

2268
08:35:01.119 --> 08:35:07.240
and that relaxation has been spreading so from your eyes

2269
08:35:07.560 --> 08:35:14.959
the relaxation spread to your forehead, around your face, into

2270
08:35:15.080 --> 08:35:28.919
your skin, into your jaw, into the front and sides

2271
08:35:29.000 --> 08:35:33.759
of your neck, all the way down your chest and stomach.

2272
08:35:40.479 --> 08:35:49.479
Your relaxed hands and shoulders meet up through your arms, relaxing.

2273
08:35:50.840 --> 08:35:53.799
The full arms, your upper.

2274
08:35:53.759 --> 08:36:13.040
Arms, elbows, your wrists, letting the lower back, the hips,

2275
08:36:13.560 --> 08:36:21.200
buttocks graining, or just start to relax, So continue in

2276
08:36:21.639 --> 08:36:27.200
the comfort, spreading through your legs.

2277
08:36:32.000 --> 08:36:34.279
All the way down to your.

2278
08:36:34.200 --> 08:36:43.959
Ankles, the tops of your feet, the side of your feet,

2279
08:36:45.799 --> 08:36:56.720
and the bottoms of your feet, relaxing into your toes.

2280
08:37:00.520 --> 08:37:25.360
Each term relaxing became this, and if your body relaxes more,

2281
08:37:25.880 --> 08:37:49.759
your mind becomes slower, more peaceful, to the point where

2282
08:37:51.919 --> 08:38:04.200
if you choose to fall asleep, you can easily do

2283
08:38:04.400 --> 08:38:20.000
that easy drift the way because there's nothing going on

2284
08:38:20.119 --> 08:38:20.759
in your mind.

2285
08:38:24.439 --> 08:38:37.400
Your phrase is peaceful, your body continues.

2286
08:38:40.599 --> 08:38:41.119
To drive.

2287
08:39:05.040 --> 08:39:10.560
And with that connection between your body relaxing and the

2288
08:39:10.799 --> 08:39:24.479
word that you say to yourself, relax means that you

2289
08:39:24.599 --> 08:39:31.319
don't need to focus on just one part. You can

2290
08:39:31.479 --> 08:39:32.439
just focus on.

2291
08:39:34.479 --> 08:39:36.159
Your entire body.

2292
08:39:42.319 --> 08:40:02.000
Saying the powerful word relas and there's a hm. Those

2293
08:40:03.840 --> 08:40:21.240
familiar sensations of comfort, spreading throughout your body, loosening and

2294
08:40:21.520 --> 08:40:40.880
calming and heaving every part to your body heaving more relaxed.

2295
08:40:55.560 --> 08:40:58.959
So all we need to do from now on is

2296
08:40:59.200 --> 08:41:01.919
just H'm.

2297
08:41:01.119 --> 08:41:02.360
Telling yourself.

2298
08:41:05.799 --> 08:41:11.799
Right, was.

2299
08:41:17.599 --> 08:41:19.520
Figeting completely?

2300
08:41:21.279 --> 08:41:22.119
How fool?

2301
08:41:35.279 --> 08:42:00.119
So starting now with number twenty nineteen eighteen.

2302
08:42:03.279 --> 08:42:25.680
Seventy sixteen.

2303
08:42:41.919 --> 08:44:16.599
Fifty four thirty, wells.

2304
08:44:15.560 --> 08:54:13.840
Assassasa assassas attatatatatatatatata y u assassassastaast.

2305
08:52:41.119 --> 08:55:30.119
What one?

2306
08:55:36.439 --> 08:55:49.200
So count down ten to one, ten.

2307
08:55:50.880 --> 08:55:58.959
Nine eight seven six.

2308
08:56:00.919 --> 08:56:13.000
Five four three two one.

2309
08:56:20.040 --> 08:56:22.919
And maybe that was a bit too quick in order

2310
08:56:23.000 --> 08:56:23.599
to relax.

2311
08:56:24.880 --> 08:56:25.560
Maybe it's a bit.

2312
08:56:25.520 --> 08:56:32.000
Too fast for you to notice the calming of your body,

2313
08:56:35.240 --> 08:56:39.799
maybe even a little bit of pressure there, Like you're

2314
08:56:39.880 --> 08:56:42.479
counting down from ten to one. What do you expect

2315
08:56:42.560 --> 08:56:45.599
me to do? Man, expect me to stick go with

2316
08:56:45.799 --> 08:56:49.319
floppy just because you're counting down.

2317
08:56:53.439 --> 08:56:53.639
Two.

2318
08:56:54.680 --> 08:56:57.959
If you try it again, but this time I'll go

2319
08:56:58.159 --> 08:57:05.479
this slower, this time that you focus on the whole

2320
08:57:05.599 --> 08:57:11.840
of your body before we focus on your legs. Just

2321
08:57:12.080 --> 08:57:22.080
notice how your body does start to feel more relaxed

2322
08:57:26.840 --> 08:58:01.680
with every number that I count down ten nine, eight, seven, six,

2323
08:58:10.119 --> 08:59:19.959
five four three one, And just notice how how you feel, generally,

2324
08:59:20.400 --> 08:59:31.759
how your body feels. It's not necessarily even about yeah,

2325
08:59:34.319 --> 08:59:36.400
counting down from ten to one.

2326
08:59:39.400 --> 08:59:43.400
It's that space that you have, that.

2327
08:59:45.959 --> 09:00:01.759
Space between us being active physically or mentally to just

2328
09:00:06.520 --> 09:00:11.680
sitting or lying down, just being there, not doing anything,

2329
09:00:11.880 --> 09:00:18.479
not saying anything, not deeding to think about anything. So

2330
09:00:19.200 --> 09:00:22.200
it opens up a space, you know, a bit of

2331
09:00:22.279 --> 09:00:33.240
a space, the gap. And the more I camped down

2332
09:00:33.279 --> 09:00:37.599
from the tent to one, the bigger that gap becomes.

2333
09:00:40.639 --> 09:00:53.119
So there's that gap of calmness, of comfort, relaxation. It's

2334
09:00:53.159 --> 09:01:05.319
a nice feeling. Yeah, And it moves those stresses or

2335
09:01:05.840 --> 09:01:19.720
discomforts physically or emotionally, moves them away. Allows you.

2336
09:01:22.400 --> 09:01:26.560
To just slow down.

2337
09:01:30.240 --> 09:01:33.119
Someone to count again from ten down to one, and

2338
09:01:33.319 --> 09:01:43.279
notice that gap widening, the gap. And as it widens,

2339
09:01:43.360 --> 09:01:49.720
it's almost like the stress and attention falls into the gap.

2340
09:02:03.200 --> 09:02:59.240
It gives you that distance, that space ten nine, eight, seven, six, five,

2341
09:03:10.400 --> 09:04:04.479
four three one.

2342
09:04:16.040 --> 09:04:17.080
And how does your.

2343
09:04:19.159 --> 09:04:37.680
Body you feel now? Can you notice that? Do you

2344
09:04:37.840 --> 09:05:14.560
feeling calmer? Do you feeling more relaxed? As we now

2345
09:05:14.759 --> 09:05:35.080
focus on your legs, just your legs. You're just gonna

2346
09:05:35.520 --> 09:05:54.880
start with focusing on your thighs. Of course, it's not

2347
09:05:55.040 --> 09:06:03.520
the most exciting thing to be done, because I'm sure,

2348
09:06:03.680 --> 09:06:06.240
like most of your body, is not a lot going

2349
09:06:06.319 --> 09:06:18.959
on right now. Just focusing on the hole of your thighs,

2350
09:06:21.800 --> 09:06:25.519
the tops of your thighs, the sides of your thighs,

2351
09:06:27.720 --> 09:06:32.199
the bottoms of your thighs, your outer thighs, and your

2352
09:06:32.319 --> 09:06:37.519
inner thighs. Basically the hole of your thigh that leads

2353
09:06:38.599 --> 09:06:46.199
into your hip and it goes down to your.

2354
09:06:48.160 --> 09:07:01.519
Knee joints. Now, this is a big area, very heavy area.

2355
09:07:02.040 --> 09:07:08.480
Very strong, probably the strongest muscles in your body or

2356
09:07:08.559 --> 09:07:09.279
in your thighs.

2357
09:07:19.480 --> 09:07:20.400
But I don't think we.

2358
09:07:22.160 --> 09:07:34.680
Perhaps would give enough attention to our thighs. Perhaps we

2359
09:07:34.839 --> 09:07:45.480
don't acknowledge how important our thighs are to our lives,

2360
09:07:57.000 --> 09:08:06.400
how much they actually do for us all through our lives.

2361
09:08:13.559 --> 09:08:19.160
And it may seem to sound really weird, but I

2362
09:08:19.279 --> 09:08:26.440
think that all of our body parts, especially adviies, need

2363
09:08:26.639 --> 09:08:33.680
some TLC, a bit of love shown, a bit of.

2364
09:08:40.199 --> 09:08:52.879
The acknowledgement, thank you, gratitude for our advice do for us.

2365
09:08:59.440 --> 09:09:02.239
And I know this may sound of its strange.

2366
09:09:04.839 --> 09:09:07.839
Maybe you think, why am I surely how I should

2367
09:09:07.879 --> 09:09:08.720
be able in.

2368
09:09:08.800 --> 09:09:10.919
The garden, hugging a tree or something.

2369
09:09:12.519 --> 09:09:17.839
Oh, it's hard to set.

2370
09:09:17.720 --> 09:09:20.919
A microphone up on a tree. That's why I'm doing

2371
09:09:20.959 --> 09:09:23.599
this indoors. Otherwise I would be outside hugging a tree.

2372
09:09:24.760 --> 09:09:33.639
Now I can't see the television from the tree. You

2373
09:09:33.760 --> 09:09:39.000
move down to your knees, you gain such an important part,

2374
09:09:43.279 --> 09:09:48.360
and I think we don't necessarily I'll speak for myself here,

2375
09:09:50.839 --> 09:09:53.319
I don't necessarily appreciate.

2376
09:09:54.440 --> 09:09:58.120
All that my knees do for me until.

2377
09:09:59.319 --> 09:10:00.639
I have a proper and with my me.

2378
09:10:02.000 --> 09:10:07.040
Occasionally, if I either maybe i'll bash it or it's

2379
09:10:07.239 --> 09:10:12.959
aching for some reason, it's then that I realize.

2380
09:10:13.559 --> 09:10:14.720
How much it does.

2381
09:10:16.319 --> 09:10:19.559
You know, the benefit of being able to use my

2382
09:10:19.839 --> 09:10:29.519
legs without any kind of physical discomfort is a beautiful

2383
09:10:29.559 --> 09:10:38.800
thing that's possibly not appreciated until it's temporarily removed. You

2384
09:10:38.879 --> 09:10:45.760
know that's comfort. But as you focus on your knees,

2385
09:10:47.919 --> 09:10:54.480
regardless of how your needs feel, you can have that sense.

2386
09:10:54.239 --> 09:10:57.199
Of gratitude.

2387
09:10:58.000 --> 09:11:00.959
And love to your needs all that they do for you,

2388
09:11:11.440 --> 09:11:12.000
and you can.

2389
09:11:11.959 --> 09:11:16.440
Still have that attention on your thighs. Maybe notice how

2390
09:11:16.519 --> 09:11:25.760
your thighs feel. Maybe you've noticed that they are relaxing

2391
09:11:28.360 --> 09:11:41.440
more deeply as you focus now on the bottoms of

2392
09:11:41.519 --> 09:11:46.360
your legs, machines, and your calf muscles, with the bones

2393
09:11:47.440 --> 09:11:54.000
between your knees and your feet incorporate. And of course

2394
09:11:54.120 --> 09:12:05.879
your ankles so important. You know, anyone that's had even

2395
09:12:06.319 --> 09:12:12.919
like the slightest sprain of an ankle knows how how

2396
09:12:13.160 --> 09:12:23.319
much we take. Our ankles are granted, and it's kind

2397
09:12:23.319 --> 09:12:28.839
of strange in a way when you think that. You know, logically,

2398
09:12:29.199 --> 09:12:32.279
our wrists are a lot thinner than the rest of

2399
09:12:32.319 --> 09:12:37.000
our arms, which is okay, it doesn't I can't see

2400
09:12:37.040 --> 09:12:39.559
any problem with that because we're.

2401
09:12:39.480 --> 09:12:40.519
Just picking stuff up.

2402
09:12:42.120 --> 09:12:47.720
But our ankles so much thinner than the rest of

2403
09:12:47.760 --> 09:12:58.720
our legs, and from a physics perspective or logical.

2404
09:12:58.440 --> 09:13:00.160
Even it doesn't really make sense.

2405
09:13:01.519 --> 09:13:08.879
That all this weight will ultimately be resting on your

2406
09:13:08.959 --> 09:13:23.959
ankles then leading to your feet that thin area, thin bone. Yeah,

2407
09:13:24.040 --> 09:13:29.720
it does so much great work. Supports us, supports our

2408
09:13:29.839 --> 09:13:41.680
body for a lifetime, helps us to balance, helps you

2409
09:13:41.879 --> 09:13:55.160
to get around and be mobile. And there's the calf muscles.

2410
09:13:55.199 --> 09:14:02.839
Of course, when I was younger, I couldn't see the

2411
09:14:02.919 --> 09:14:06.120
point in calf muscles didn't seem to do anything.

2412
09:14:07.680 --> 09:14:12.400
Okay, if I walked around on tiptoes, then my calf.

2413
09:14:12.239 --> 09:14:16.040
Muscles get some work. But of course that's not true.

2414
09:14:16.160 --> 09:14:19.760
The calf muscles are being used whenever.

2415
09:14:19.480 --> 09:14:21.040
We use our legs.

2416
09:14:26.319 --> 09:14:38.919
And your shins there to protect your lower legs, shaped

2417
09:14:39.000 --> 09:14:43.680
in a way almost as a protector with a bone,

2418
09:14:51.279 --> 09:14:54.879
leading of course to your ankles.

2419
09:14:57.800 --> 09:14:58.480
And your feet.

2420
09:15:03.279 --> 09:15:05.160
We're not going to focus on your feet. We're just

2421
09:15:05.279 --> 09:15:06.519
going to focus on the legs.

2422
09:15:08.519 --> 09:15:13.279
And I realize and now that I've mentioned your feet, it.

2423
09:15:13.360 --> 09:15:17.839
Would be focuses on them anyway, So maybe I should

2424
09:15:17.919 --> 09:15:18.680
focus on your.

2425
09:15:18.680 --> 09:15:24.639
Feet a little bit. You can have them in your.

2426
09:15:24.519 --> 09:15:30.919
Awareness the same as you have your thighs in your awareness.

2427
09:15:31.800 --> 09:15:32.959
Even though we haven't.

2428
09:15:32.800 --> 09:15:38.480
Been focusing on your thighs a few minutes, we'll be

2429
09:15:38.639 --> 09:15:53.040
focusing on your ankles. There's still that sensation of comfort

2430
09:15:55.760 --> 09:16:03.400
in your thighs and this that movement.

2431
09:16:04.599 --> 09:16:05.639
Of energy.

2432
09:16:07.400 --> 09:16:14.440
Because the thigs hold lots of different sensations. Of course,

2433
09:16:14.480 --> 09:16:19.239
there's the muscles, the big strong muscles that we have

2434
09:16:19.440 --> 09:16:32.800
in our thighs, but the skin on the outside of

2435
09:16:32.879 --> 09:16:38.199
the thighs, as in the outside of all of our body,

2436
09:16:39.000 --> 09:16:50.559
can be very sensitive, sensitive to the touch, sensitive to temperature,

2437
09:16:57.120 --> 09:17:04.639
and inside your thighs, the bones, there's the muscle, there's

2438
09:17:04.720 --> 09:17:09.480
the blood, vessels, the arch trees to all this stuff

2439
09:17:09.559 --> 09:17:18.680
that's inside your thighs. I guess sometimes it'd be nice

2440
09:17:18.720 --> 09:17:19.919
if you could actually put.

2441
09:17:19.760 --> 09:17:24.559
Your fingers inside your thighs and message.

2442
09:17:26.919 --> 09:17:30.440
So you can message on the outside, of course, but

2443
09:17:30.559 --> 09:17:33.800
to be able to get deep into the muscles, to

2444
09:17:33.839 --> 09:17:38.959
be able to just message inside your figes, message in

2445
09:17:39.040 --> 09:17:47.879
the bones of your leg massage all the veins and

2446
09:17:48.120 --> 09:17:58.080
just gently human of thighs, and if you can move

2447
09:17:58.120 --> 09:18:04.760
it down, message inside your knees. It's a message in

2448
09:18:04.879 --> 09:18:12.080
those bones, but with healing fingertips spreading that healing.

2449
09:18:11.919 --> 09:18:16.559
Energy deep into the choice of your knees.

2450
09:18:22.000 --> 09:18:25.680
Of course, there's the back of your your need and

2451
09:18:25.800 --> 09:18:31.800
the inside crease where your need is. It's a really

2452
09:18:32.000 --> 09:18:37.879
sensitive area. Really that's very nice when you stroke it.

2453
09:18:39.279 --> 09:18:42.639
That might be because it's an area that's not really

2454
09:18:42.839 --> 09:18:50.360
touched very often. It's almost like a hidden part a crease.

2455
09:18:52.120 --> 09:18:52.800
In your legs.

2456
09:18:52.919 --> 09:18:53.839
It's almost.

2457
09:18:55.639 --> 09:18:56.599
It's like a part that.

2458
09:18:58.360 --> 09:19:09.639
Has a sensitivity, which is a little bit different. Of course,

2459
09:19:09.680 --> 09:19:20.160
it's protected by your legs, so you can imagine putting

2460
09:19:21.080 --> 09:19:30.919
your fingers into that crease in your legs folded in

2461
09:19:31.040 --> 09:19:34.959
between your legs, you can just message with your fingertips.

2462
09:19:36.160 --> 09:19:42.959
Imagine your fingertips going inside message in the muscle or tissue.

2463
09:19:47.559 --> 09:19:51.160
You can of course feel the bones of.

2464
09:19:51.239 --> 09:20:03.120
Your knees heading through your fingertips, and then as you

2465
09:20:03.239 --> 09:20:09.000
go down to your calf muscles, and that's the part

2466
09:20:09.040 --> 09:20:13.160
I'd like to be able to really put my fingertips

2467
09:20:13.279 --> 09:20:21.239
deep inside my calf muscles and massage in every single

2468
09:20:22.279 --> 09:20:33.879
tissue of that muscle, healing every part, and then doing

2469
09:20:34.000 --> 09:20:42.279
the same for my shins, massage in gently stroking the bones,

2470
09:20:44.080 --> 09:20:50.239
gently stroking them, healing their loving way, because they deserve

2471
09:20:50.360 --> 09:20:56.199
to be treated. It's the precious bones that they are.

2472
09:20:57.800 --> 09:21:00.879
The legs are so precious as in all.

2473
09:21:00.800 --> 09:21:07.239
The other parts of our body, and more precious of amyture.

2474
09:21:09.239 --> 09:21:09.959
On the planet.

2475
09:21:18.400 --> 09:21:22.040
When you start to think about.

2476
09:21:25.120 --> 09:21:33.919
Your legs in this way, you can change your perspective.

2477
09:21:36.639 --> 09:21:37.919
It might sound a bit.

2478
09:21:41.040 --> 09:21:46.279
It's silly to start with the idea of having love

2479
09:21:46.839 --> 09:21:56.319
for your legs, showing appreciation, your advice. Wanting to be

2480
09:21:56.360 --> 09:22:02.080
able to put your hands in your eye is the

2481
09:22:02.319 --> 09:22:06.559
message the muscles and the bones.

2482
09:22:08.000 --> 09:22:13.160
And do you get your fingers deep in their releasing all.

2483
09:22:13.279 --> 09:22:17.599
Tension, just to show.

2484
09:22:19.199 --> 09:22:20.519
How much you care.

2485
09:22:23.559 --> 09:22:28.720
About your legs, how much you care for what your

2486
09:22:28.800 --> 09:22:38.480
legs do for you regularly, your knees, your cars, your ankles.

2487
09:22:42.760 --> 09:22:50.360
The strength of your ankles considering how thin they are

2488
09:22:50.639 --> 09:22:54.400
compared to the rest of your legs, especially your eyes.

2489
09:22:58.199 --> 09:22:58.879
Yeah, they're so.

2490
09:22:59.279 --> 09:23:15.319
Strong, so flexible, absolutely amazing things. The ankles are truly

2491
09:23:15.720 --> 09:23:26.199
a gift because of what they do for you, supporting

2492
09:23:26.559 --> 09:23:32.400
all that weight, regardless of how what weight you are,

2493
09:23:33.599 --> 09:23:35.839
even if you're only eight stones.

2494
09:23:37.519 --> 09:23:44.480
There's a lot of weight for these little ankles. Now,

2495
09:23:44.519 --> 09:23:46.879
I'm a lot heavier than eat stone.

2496
09:23:48.040 --> 09:23:53.639
Double back, yet my ankles.

2497
09:23:54.879 --> 09:23:57.160
Support my body all the time.

2498
09:24:00.199 --> 09:24:04.040
H or they do keep off a side of relief.

2499
09:24:03.800 --> 09:24:13.279
When to sit down. That's a while. Next thing, my feet,

2500
09:24:14.440 --> 09:24:16.040
the al say, go away.

2501
09:24:17.319 --> 09:24:18.080
The toast rack.

2502
09:24:19.360 --> 09:24:20.080
I'm so happy.

2503
09:24:39.919 --> 09:24:40.959
The legs.

2504
09:24:42.440 --> 09:24:45.040
Really are amazing.

2505
09:24:47.599 --> 09:24:51.480
And then there talking about talking about your legs is

2506
09:24:51.559 --> 09:24:57.480
probably possibly, if one of the most team most warming

2507
09:24:57.599 --> 09:25:01.680
things I've ever heard anyone say, possibly.

2508
09:25:04.120 --> 09:25:05.080
The all you're not.

2509
09:25:06.680 --> 09:25:22.040
Everything I said is true. The legs are amazing. The

2510
09:25:22.279 --> 09:25:33.080
lex deserve not just respect, but they deserve to relax.

2511
09:25:34.480 --> 09:25:34.839
Deeply.

2512
09:25:42.160 --> 09:25:43.239
They deserve to.

2513
09:25:43.319 --> 09:25:48.599
Take some time out of the day they just let

2514
09:25:48.760 --> 09:26:08.760
go completely. The legs.

2515
09:26:13.919 --> 09:26:27.919
Really can relax because the legs are so such a nice,

2516
09:26:28.040 --> 09:26:28.760
you know, very.

2517
09:26:28.680 --> 09:26:34.360
Important part in your body, and your relapsugs.

2518
09:26:34.480 --> 09:26:36.000
The rest of your body.

2519
09:26:36.279 --> 09:26:46.639
Also naturally follows in that journey of comfort.

2520
09:26:54.800 --> 09:26:58.559
I can feel it in my hips. My hips fill

2521
09:26:59.319 --> 09:27:05.239
really look ye and also my light back as well.

2522
09:27:07.239 --> 09:27:08.800
My light back really.

2523
09:27:09.239 --> 09:27:13.839
Feels it feels stretched, even though I'm just sitting in

2524
09:27:13.959 --> 09:27:17.199
a chair and there's no stretching.

2525
09:27:19.360 --> 09:27:20.959
As far as my way I'm doing.

2526
09:27:22.000 --> 09:27:24.639
It's almost as if the muscles are just relaxed so

2527
09:27:24.879 --> 09:27:31.199
much that there is a natural stretch as the tension.

2528
09:27:31.680 --> 09:27:35.440
Has reduced a lot.

2529
09:27:51.760 --> 09:27:55.279
And then now then countdown from ten downs to one.

2530
09:28:00.279 --> 09:28:29.319
Continue to feel wonderful. Ten nine, eight, seven, six, five.

2531
09:28:33.639 --> 09:29:02.599
Four, three, one three. So I'm just going to count down.

2532
09:29:03.919 --> 09:29:08.639
And fire down to one. And as a countdown, you

2533
09:29:08.800 --> 09:29:15.680
just focus on the numbers, just the numbers counting down,

2534
09:29:16.760 --> 09:29:20.680
and notice how you feel.

2535
09:29:23.000 --> 09:29:27.639
In this moment as you hear the numbers counting.

2536
09:29:27.360 --> 09:29:41.199
Down, knowing that those numbers counting down represents you feeling calmer,

2537
09:29:42.519 --> 09:29:47.919
not just in your body, but also relaxing your mind.

2538
09:29:50.760 --> 09:29:54.959
I'll just notice how you feel there's nothing to do,

2539
09:29:56.120 --> 09:30:03.559
there's nothing to say, there's nothing to think about, starting

2540
09:30:04.319 --> 09:30:06.400
weird number.

2541
09:30:06.239 --> 09:30:42.239
Five four three two one.

2542
09:30:51.879 --> 09:30:53.319
As you notice.

2543
09:30:56.879 --> 09:31:01.000
A gradual letting go.

2544
09:31:03.319 --> 09:31:10.639
The tension and your body, it may also begin to

2545
09:31:10.959 --> 09:31:18.199
notice and be aware of how your mind is starting

2546
09:31:18.680 --> 09:31:26.639
to slow down. This is just a natural thing that happens.

2547
09:31:29.239 --> 09:31:34.440
It's not really a special procedure. It's just natural because

2548
09:31:34.639 --> 09:31:40.440
is your body relaxes, your mind also starts to relax.

2549
09:31:42.040 --> 09:31:45.680
And the more your mind relaxes, the more your body relaxes.

2550
09:31:46.120 --> 09:31:58.199
Just a continuous circle of relaxation. And is that calmness

2551
09:31:58.440 --> 09:32:05.599
that comes from relative quietness. You know, even even if

2552
09:32:05.639 --> 09:32:12.720
this background sounds either your side online, it's still.

2553
09:32:12.959 --> 09:32:15.760
Going to be quite calm.

2554
09:32:17.519 --> 09:32:20.160
You know, you haven't got the television on, there's no

2555
09:32:20.480 --> 09:32:24.680
music in the background, unless you're listening sort of recorded

2556
09:32:24.720 --> 09:32:25.279
with music.

2557
09:32:25.400 --> 09:32:32.639
Of course, you're very likely not going to be sitting

2558
09:32:32.639 --> 09:32:35.680
in a room with other people. Of course, you might

2559
09:32:35.839 --> 09:32:40.199
keep it generally, it's more idea if you can do

2560
09:32:40.360 --> 09:32:42.919
this on your own, so.

2561
09:32:43.639 --> 09:33:00.279
No distractions, and when you stop thinking about stuff, relaxation

2562
09:33:02.239 --> 09:33:03.760
automatically rises.

2563
09:33:06.120 --> 09:33:09.919
The sense of comfort starts to grow.

2564
09:33:14.239 --> 09:33:20.919
And without trying to build it up into something fantastical,

2565
09:33:24.760 --> 09:33:33.440
something magical. This is just a natural process, something that's

2566
09:33:34.639 --> 09:33:44.360
easy to accomplish. In fact, it's almost a sense of

2567
09:33:44.639 --> 09:33:51.879
relaxing completely happens really when you put no effort into it.

2568
09:33:52.879 --> 09:33:58.599
It's not something that you can really force. It's something

2569
09:33:58.760 --> 09:34:09.480
that happens naturally. And parts of the process of this

2570
09:34:09.800 --> 09:34:15.319
recording and others is simply.

2571
09:34:16.599 --> 09:34:19.000
Two allow you.

2572
09:34:21.319 --> 09:34:25.680
To take advantage of this space.

2573
09:34:27.959 --> 09:34:40.959
This time, to just let go, to just be here,

2574
09:34:42.400 --> 09:34:55.080
to be in che with how you feel, yet.

2575
09:34:55.239 --> 09:34:57.120
With the intention.

2576
09:34:59.080 --> 09:35:02.000
Of wanting to relax.

2577
09:35:01.639 --> 09:35:12.959
Deeply and maybe even to fall asleep, depending on what

2578
09:35:13.160 --> 09:35:17.239
it is that you wish for yourself.

2579
09:35:18.519 --> 09:35:19.319
In this moment.

2580
09:35:26.279 --> 09:35:35.639
As we know, relaxing is the majority of the process

2581
09:35:35.800 --> 09:35:36.760
of falling asleep.

2582
09:35:37.959 --> 09:35:41.400
He had to fall in asleep. Part is the tiny

2583
09:35:41.480 --> 09:35:52.879
bit of the end. The deeper relax to become, the

2584
09:35:53.120 --> 09:35:59.440
easier you find yourself.

2585
09:36:00.160 --> 09:36:00.199
Di.

2586
09:36:09.800 --> 09:36:11.639
You can also, if you choose.

2587
09:36:12.440 --> 09:36:28.639
Stay focused on my voice and really enjoy the process

2588
09:36:33.040 --> 09:36:40.839
gradually relaxing.

2589
09:36:44.400 --> 09:36:51.279
Each muscle in your body.

2590
09:36:56.000 --> 09:37:12.279
Heriendlessly and just absurd the sensation.

2591
09:37:16.879 --> 09:37:32.919
I letting go completely this time will the count from

2592
09:37:33.160 --> 09:37:43.319
six down to one, and you can letice your mind

2593
09:37:45.959 --> 09:37:51.199
calm down more. With each number.

2594
09:37:52.919 --> 09:37:54.400
Me we say.

2595
09:37:58.879 --> 09:38:00.680
That to me, ye.

2596
09:38:04.080 --> 09:38:09.400
Slu be so.

2597
09:38:15.440 --> 09:38:42.480
Six boy.

2598
09:40:00.279 --> 09:41:04.639
At four, the where.

2599
09:41:07.559 --> 09:41:10.000
Don't you whine to soot.

2600
09:41:12.040 --> 09:41:12.879
Right down.

2601
09:41:15.919 --> 09:41:19.480
Sinking deeply?

2602
09:41:22.519 --> 09:41:38.760
Two that such she thinks the.

2603
09:41:38.919 --> 09:41:49.559
Wine I like to stop. And some boots stood there

2604
09:41:52.160 --> 09:41:54.519
may get some stock boots.

2605
09:41:57.040 --> 09:41:58.000
Some wins.

2606
09:42:00.879 --> 09:42:31.720
Perhabsolute attention is sadly sprinkle the stories. The passons are

2607
09:42:31.919 --> 09:42:37.120
power to sprint, Patsons.

2608
09:42:36.760 --> 09:42:37.599
Broken love.

2609
09:42:40.080 --> 09:42:43.919
Us, the sports to the sports.

2610
09:42:43.959 --> 09:42:48.400
An you abandon.

2611
09:42:49.800 --> 09:43:17.160
You? Why just calm down? Why do yeah you think so?

2612
09:43:18.639 --> 09:43:27.360
Let go down the stone? Sim future.

2613
09:43:30.319 --> 09:43:31.760
Too much and speaking?

2614
09:43:32.639 --> 09:43:34.919
It is by pass.

2615
09:43:40.279 --> 09:44:23.199
What's what it takes you? It's why light, It's ok

2616
09:44:23.279 --> 09:45:05.440
you minutes at w