Aug. 1, 2025

(no music) (10 hours) Whisper Friday | LMBYTS #1401 | Jason Newland | 1st August 2025

(no music) (10 hours) Whisper Friday | LMBYTS #1401 | Jason Newland | 1st August 2025
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WEBVTT

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Hello, and welcome to Vinnie and Me. My website's Jasonnewland

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dot com. Please only listen when you can safely go

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your eyes. This is Friday whispers Whisper Friday, Whisper Wednesday,

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Whisper Friday. Yeah, I think he's making these little squeaky sounds. Hallo, Daddy,

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Hey day. I woke up just now and Vinnie wasn't

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in the bed. He was in the living room, sitting

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on well my fastest sleep on this sea. I don't

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know if I'm maybe I woke him up as I

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was speaking too much noise, snoring. I don't know. It's

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just about half five in the border. I went to

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bed about nine, and yeah, I'm okay. I had a

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few very strange dreams, very strange dreams. I was. I

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think I was a holiday camp. But it was just weird.

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So I said, this place again in Mi Motodoc with

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dreams I've had before. But there was a place that

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I was going to regularly. But for some reason there

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was bears, the big black bears, which we generally don't

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have in this country, roaming around. Yeah, very weird. And

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I knew some of the bigle who seemed to know

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quite a lot of people at this holiday camp, and

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I was learning. I was quite pleased with myself because

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I was learning some social skills, learning from my mistakes,

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previous mistakes. There was one point where I was cleaning

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the floor for some reason, and I realized maybe it

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was the carpet or whatever, but I was enjoying cleaning

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the floor, which is kind of choke because I quite

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enjoyed using those scrubbing machines to make the floor nice

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and sexy buffers they call them buffers. But then the

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floor tending to grass, which was weird. And there was

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another part where I'm ham gonna lie in, but I

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need to get ready to back up and catch the plane.

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For some reason, there was a plane to this place,

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and I realized that my bed is in the reception

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and all these new people coming in for their holiday

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well performing a bigger line past my bed. So I

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get out of bed and started to pack my stuff.

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And this this kind of happened. Near the end of

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the dream. There was a a man, I guess a

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manager or something, and he was moaning because my stuff

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was there, and I'd left my stuff last time. So

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I was a regular visitor, but I was leaving bits

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and bobs like books and DVDs, hypnosis courses, things like

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that for some reason. And I said, don't worry, I'll

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clear it up. So I packed my back up, my

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normal stuff, and I started to collect the stuff, and

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I was gonna just put it in the pin. So

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that's what I did, collected it all, walked to the

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public bin, dropped it in the bin, and then the

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manager came out and said, what are you doing. That's

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the cutlery in the blades while you're checking out plates

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away And I'm more confused. I said, well, well you

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wanted me to get rid of it. Yeah, I'm trying

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to think of what else happened. Yeah, that's that's it.

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A couple of big black bears. One was in the

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ocean and it was well, I was, I was near

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a beach and I was watching it and it was

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way out, and I said, either of the tights really like,

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I don't know, some kind of weird thing going on,

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where the the war was really really really shallow, or

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that bears wearing stilts. So I didn't really know how

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to figure that one out. I couldn't ask it. It

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was too far away, too far away, and see I

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visited this stream before. There's been other times when I've

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gone and it's been some kind of dormitory situation, sharing

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a big, massive room with other people, which is why

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I used to do when I was a kid. I

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have done since as well. I when I've been on

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Buddhist retreats, shared a room. Never liked it, never ever, ever, ever, ever,

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Although it's one thing people complain about snoring, so I

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used to ask to be in the snoring dorm, the

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snoring dorm where everyone snored, and also everybody complained about snoring.

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Kind of ironic is people that complain about snoring are.

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The ones that snare themselves. Always learning and always learning.

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Friday the First to Focus, two thousand and twenty five. Yeah,

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today's the beginning of the month is where I have bills,

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bills upon bills. So I had a few things taken

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out of my bank, a few more to come. I

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got the electric and gasp went out to day or

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early hours in the morning. TV license went out, and

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then I've got the water bill, which will probably be

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in the next day or two. Then I got the

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mobile phone and internet bill fifty seven pound I think,

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or fifty nine pound, so that'll come out the next

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few days as well. Then I've got the website bill,

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which is fifty fifty sixty gred something like that. A

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few bits and bobs. I've visited Uncle Sausages yesterday and

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it's really weird because he's not he's really not well.

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So I'm not going to focus on that. But where

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he's staying. He's a nursing name, and it's lovely. The

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grounds themselves, I mean, it's peacocks there. I've actually took

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a little video and and took a picture. In fact,

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I might try and use that picture as the cover

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for this recording. The big was nearly as big as me,

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absolutely huge. I thought he was going to be all

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kind of shaky, and you know, I didn't want to

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go outside in case it flew away. I don't know

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if peacocks can fly, but this they didn't. They just

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sat there. Now, bearing in mind how huge it is,

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I don't think peacocks can fly. Can't they They're too

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big ostriches, they're just too big. I think if a

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bird gets past a certain size, it's a hard rip

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to fly. I mean, I know some birds are big,

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hm which do fly? I mean eagles. Swans they fly

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and they are huge vultures. They fly. Does swans fly?

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I think they do, tarra tarra ductyles, tarot decktyles, taraductiles.

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They used to fly, don't they? Swans do swan's fly?

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H I think so? H. But this pheasant, he said,

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A pheasant, n pheasant? What do they call it?

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You know?

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And so I was being pride for pecock. Guess it?

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Beautiful beautiful bird? And yeah, I took some pictures of

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the bird and took a little video of it. And

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it was just outside uncle's sausages door he's got, I mean,

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you could get in the door he walked through the

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place to get into his room. But he's got a

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door that goes outside as well. Unfortunately, he got today

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care home and nursing home too late to be able

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to appreciate appreciate it's probably not the correct word. But two,

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he didn't get to see how nice it is because

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it's pretty much unconscious most of the time all the time, really,

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so that was weird. So I'm in this really nice

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little room. The staff for really nice. I mean it's

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a little bit out of the way this place, as

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is where I live, but This is even more out

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of the way, a really nice area. It's about an

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hour walk from where I still the same postcode, funny enough,

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well the same you know, not exactly the same, but

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the same sort of area postcode. And it's really nice

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little area. In fact, it's kind of somewhere that I

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could live, you know. It's just nicer than air loads

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of places to walk your dog. It's a whole. They've

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got this park or this forest, which is called a

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nine hundred and ninety nine years at least, sorry was

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the last one hundred and fifty years they've cause it

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used to be a mess now apparently I was reading

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this black and they've turned it into this really beautiful place. Yeah.

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I mean, it's nothing to stop me from taking lit

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will not be up there. The thing is bottom I

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get there, I'm gonna be naked because it's an hour walk.

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I'm not gonna be wanting to walk through the fields.

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Are I through a little forest? Yeah, it's nice. And

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then on the way back, I got a lift. It's like, wow,

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I got a lift back. Not right all the way home,

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but one of the nurses, oh care workers, just gave

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me a lift near where I will live.

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It was.

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Yeah, it's very strange, very strange being there. Yeah. See,

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that's the kind of work that I would have liked

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to have been able to do. But at the same time,

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it's kind of work that I don't think i'd be

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able to do for emotionally. So it's a certain skill set,

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you know, you need to be for to do that

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kind of work. I'm saying. It's like, I know what

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I'm talking about, but I think it's kind of obvious.

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You need to be caring, like really caring.

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Mm hmm.

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You know, you need to want to do the job

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as a kind of a vocation, as a life ambition,

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or I don't know, a calling maybe, so I could

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probably tap into that side of things, although it's never

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been my life's ambition to be with people at the

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end of life, so that's otherwise I probably would have

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attempted to do it, So that's never been my life's ambition.

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By calling, but I would I would argue that I

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do care. I'm a caring person. Okay, here we come up.

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There's a hero if you look inside my pants. But

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the other side, and I'm really minimize in it because

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I don't know enough about the job. But from what

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I can see, is the other side, which is being

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able to emotionally deal with that situation and continually deal

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with it. And I don't. I don't have it. I

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don't have what it takes for that. I don't believe

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I have. So maybe I'll just continue making recordings. Maybe

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maybe that's where my my thing. Maybe that's what I'm

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supposed to be doing. Maybe this is what I'm supposed

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to be doing. This and so many other things. Maybe

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you never know. I did like the idea of being

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a nurse when I was younger, being like Muffet Theresa,

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devoting my life to helping people. I mean, in my

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own way, I have done that. It's just a little

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less dramatic, a little less noticeable, perhaps a little less helpful.

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I loved the idea of feeding hungry people, and I've

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done that. I did that Thailand and it was brilliant.

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But I was the one buying the food. I got

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ripped off by the people cooking the food. And once

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the food was gone and the money was gone, that

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was it was not very sustainable. By a great experience.

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M maybe in some kind of small way, what I

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do this, you know, making recordings is my way of

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helping others, and that's why I'm doing it, That's why

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I've devoted nineteen years of my life to this. Is

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just sometimes I think, especially when I do these type

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of recordings, like you know, non therapeutic, non hypnotic recordings,

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it feels a little bit like I'm just being self indulgent,

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just talking about myself, and I wonder how that could

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be of any use to anyone. But this is also

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you know, let me boy to sleep or whisper, and

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I don't do many of these. I was trying to

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do on a weekly one on a Wednesday, But over

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the last few weeks.

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The.

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Little routine I had has gone the pot it's gone,

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it's crumbled, it's shrunk. So I haven't had not really

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been very regular recently. I tried to keep it going,

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but it's been sporadic over the last six weeks, not

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very regular, although I did keep the Q and A

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Fridays bumping out until last Friday and this Friday, so

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I have not asked for any questions the last two weeks.

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All being well, I will continue with the QNA Friday's

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next Friday, all being well, and the other regular let

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me boy to sleep. Days such as Monday's boring Objects

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Trivia Tuesday. I suppose that QNA Friday and Whisper Wednesday,

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they will all be back hopefully. Now I don't know,

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because as far as the Whisper, when this day goes

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this new thing, this new routine that for some reason

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I started, where I get out of bed, I'd take

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my acid reflux DOUBLET and then I make a recording

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and a whisper vlog where I just update on what's

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going on, what happened yesterday, what did I dream about?

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And then I talk for maybe twenty minutes, half an hour,

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and that's it. Then I have my breakfast. So I've

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been doing this for I think three days in a row,

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and I might continue. I always feel different when I

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just wake up compared to how I feel a few

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hours in or midday or evening. First of all, I'm awake,

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probably providing I've had enough sleep. This is the most

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awake I am. It's also pretty quiet. I can hear

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the pigeons, but other than that, I heard someone going

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out of the front door earlier. John, I think, yes,

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quite early, so it's probably yeah, someone outstairs. So the

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council of taken back Uncle's Sausages is council flat. They're

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not officially taken aback. They're given a month to get

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the place sorted before they move in or before they

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take over. But they had to be done because you

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00:31:26.559 --> 00:31:30.960
can't you can't have to rent paid on the council

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flat and they have the cost of a nursing home

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paid because that has to be financed as well. So

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I think if you move into if someone moves into

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a nursing home, they have to give notice for the

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00:31:55.920 --> 00:31:59.440
council property. It's a month's notice or something like that.

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00:32:12.039 --> 00:32:14.559
There's not much in the way of boxing going on

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00:32:15.960 --> 00:32:22.200
this month. In fact, there's only one I think it's

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00:32:22.359 --> 00:32:30.400
the sixteenth of August, and that's Tillion White against Moses

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00:32:30.440 --> 00:32:39.799
A Tuna. That's it. I mean, there's a couple of others,

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00:32:39.920 --> 00:32:57.720
but no big, big occasions. There's a big one in September,

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00:32:59.559 --> 00:33:12.079
which Crawford against Canelo. That's in I think September twelfth.

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I think other than that there yeah, Chris oh U

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00:33:29.640 --> 00:33:35.880
Bank Junior and Connor Bean I think they're fighting again

249
00:33:36.000 --> 00:33:53.880
in September, and in November or maybe October. There's some

250
00:33:54.119 --> 00:34:02.720
boxing there's a good night. It's David Benevidez. He's defending

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00:34:02.920 --> 00:34:18.280
his lie heavyweight title against Callum Smith.

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00:34:28.480 --> 00:34:28.599
Was it?

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00:34:28.800 --> 00:34:35.519
David Benevitez is one of my favorite boxes. They call

254
00:34:35.639 --> 00:34:42.000
him the Mexican Monster. Now my own it was not

255
00:34:42.199 --> 00:34:47.480
criticism of him, but he doesn't fight enough. But he's

256
00:34:47.599 --> 00:34:57.039
been hanging around waiting to get his hands on what's

257
00:34:57.119 --> 00:35:03.920
his name, can but Canello didn't want him, he didn't

258
00:35:03.960 --> 00:35:13.119
want to fight him and David Bennetty there's He held

259
00:35:13.199 --> 00:35:19.679
the world title two times at Super mid Away and

260
00:35:19.800 --> 00:35:25.119
it was also the interim world champion at Super mid

261
00:35:25.199 --> 00:35:30.800
Away as well. And he waited, then he waited, then

262
00:35:30.880 --> 00:35:36.840
he waited, then he waited, and Canello wouldn't fight him.

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00:35:38.679 --> 00:35:43.239
He ended up fighting other people who were also waiting,

264
00:35:46.159 --> 00:35:48.079
and it got to the point where it was almost

265
00:35:48.440 --> 00:35:54.159
just for those who wanted to be world champions. There's

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00:35:54.199 --> 00:35:58.760
no point sticking around the Super mid aweight division because

267
00:35:58.840 --> 00:36:06.199
Canello has it tied up. And also if he decides

268
00:36:06.320 --> 00:36:11.320
to go up and wait or the belts still stay

269
00:36:11.400 --> 00:36:25.280
around because he's a superstar boxer. The different organizations banded

270
00:36:25.400 --> 00:36:30.800
to him, they let him do what ever. He once

271
00:36:32.000 --> 00:36:35.719
so if he doesn't defend his title for every year

272
00:36:37.280 --> 00:36:39.199
or a year and a half, they just allow it

273
00:36:45.119 --> 00:36:54.920
because he's where the money is. I am looking forward

274
00:36:54.960 --> 00:37:12.079
to that fight with Crawford because Crawford is a special fighter. Yeah,

275
00:37:12.320 --> 00:37:23.679
being be an interest in fighter, kay, Yeah, I'll be

276
00:37:23.840 --> 00:37:31.960
interested to find out what mm hmm, Fabia Wardley is

277
00:37:32.039 --> 00:37:50.280
going to do next. David not David Price, wow of

278
00:37:50.320 --> 00:37:56.960
philosophicca on his name, David David, David David, David, David David.

279
00:38:06.440 --> 00:38:11.159
His surname's gone out of my head. He beat Bosh

280
00:38:11.360 --> 00:38:23.440
twice the Rumford Ball, David David, David David. It's not

281
00:38:23.679 --> 00:38:37.519
David a. It's not David Price, David something. Anyway, he's

282
00:38:37.960 --> 00:38:41.880
gonna be fighting and mention mor Off. So I can't

283
00:38:41.880 --> 00:38:47.280
remember the hat. I can't remember David, and so that's

284
00:38:47.840 --> 00:38:54.960
I think in October. So there's a few occasions, but

285
00:38:56.239 --> 00:39:02.840
the biggest one really recently was the last weekend or

286
00:39:02.880 --> 00:39:10.039
the weekend before, which was Dan new to Bar against

287
00:39:13.719 --> 00:39:22.480
Basic and it was a bit of an anti climax,

288
00:39:24.840 --> 00:39:36.079
just how easily you sick one like easily one wasn't. Yeah,

289
00:39:50.719 --> 00:39:57.440
that's it. Really, I'm gonna have my breakfast because I

290
00:39:57.559 --> 00:40:01.920
deserve it. I deserved to have my ti me rewarded.

291
00:40:05.519 --> 00:40:09.119
I don't know what I'm going to do today because

292
00:40:09.639 --> 00:40:13.480
I did my laundry last night. I didn't realize that

293
00:40:13.559 --> 00:40:19.719
i'd run out of tracksuit bonds, so I did them

294
00:40:19.800 --> 00:40:23.719
last night, and I don't think they're dry enough to wear,

295
00:40:26.360 --> 00:40:30.400
and I can't go out with these. I have to go.

296
00:40:30.920 --> 00:40:32.880
If I'm going to go to a place like that,

297
00:40:33.000 --> 00:40:35.599
I need to be clean and I need to be

298
00:40:35.719 --> 00:40:46.320
wearing clean clothes. It's just yeah, if I don't go today,

299
00:40:47.239 --> 00:40:49.119
maybe I'll go tomorrow.

300
00:40:57.119 --> 00:40:57.320
Yeah.

301
00:41:00.039 --> 00:41:13.079
M hm, hmmm, hmm. That's quite peaceful. Well that my stomach,

302
00:41:13.519 --> 00:41:18.760
My stomach is now, let me know, feed be m

303
00:41:19.960 --> 00:41:23.280
So I'm going to go. Thank you for listening. Remember

304
00:41:23.400 --> 00:41:27.159
to be kind to yourself, because you do deserve to

305
00:41:27.239 --> 00:41:34.079
be happy. Be gentle with yourself. You deserve to feel safe.

306
00:41:36.239 --> 00:41:40.119
Lots of love. Bye.

307
00:41:46.559 --> 00:42:01.079
Relax in the more deep and meaningful way, Maybe in

308
00:42:01.199 --> 00:42:06.679
a way that can not just allow you to feel

309
00:42:08.079 --> 00:42:17.199
calmer now and throughout the time we spend together here,

310
00:42:19.360 --> 00:42:25.000
not just relaxed at the end of the recording when

311
00:42:25.079 --> 00:42:31.719
it's finished, and you can enjoy that sense of comfort

312
00:42:31.920 --> 00:42:46.800
and peace. But also I think it would be nice

313
00:42:46.920 --> 00:43:06.679
to have those feelings of relaxation continue for longer after

314
00:43:06.840 --> 00:43:17.360
the recording has ended, so that you can still benefit

315
00:43:20.280 --> 00:43:27.519
from listening to my voice, maybe in a few hours time,

316
00:43:29.440 --> 00:43:42.880
perhaps tomorrow, and then by listening regularly, especially if you

317
00:43:43.119 --> 00:43:48.320
find like some people do and myself as well. Sometimes

318
00:43:48.360 --> 00:43:54.639
I'll find one particular recording that really resonates with me,

319
00:43:59.000 --> 00:44:01.360
and I just listened to it over and over again

320
00:44:03.679 --> 00:44:16.679
every morning, every evening. There was this recording from We're

321
00:44:16.719 --> 00:44:21.320
going back to about nineteen ninety nine. It was it

322
00:44:21.440 --> 00:44:26.440
wasn't hypnosis, but it was a guided visualizations. It kind

323
00:44:26.480 --> 00:44:33.519
of was hypnosis, really, and I managed to find it

324
00:44:33.639 --> 00:44:37.519
again and it still has the same effect on me,

325
00:44:40.159 --> 00:44:49.880
And part of it was the person's voice relaxed me,

326
00:44:53.920 --> 00:45:00.519
just felt so peaceful, and I'd look forward to listening

327
00:45:01.119 --> 00:45:01.599
to her.

328
00:45:04.440 --> 00:45:06.480
In the morning and in the evening.

329
00:45:12.920 --> 00:45:21.920
And I knew before even pressing the play button that

330
00:45:22.280 --> 00:45:26.639
since I've done that pressed the play button. This is

331
00:45:27.039 --> 00:45:38.039
in the days of CD players, press the play button,

332
00:45:41.440 --> 00:45:44.199
if that it might have even been a tape tape recorder.

333
00:45:45.559 --> 00:45:53.880
I'd lie down on the bed and then even without

334
00:45:54.519 --> 00:46:07.440
necessarily listening to her word because I had to memorized. Really,

335
00:46:12.119 --> 00:46:17.960
it was as if my body knew exactly what to do,

336
00:46:22.880 --> 00:46:44.559
and the muscles just almost went into automatic relaxation, and

337
00:46:44.840 --> 00:46:58.480
I remember my mind would slow down. Now. Now, I

338
00:46:58.639 --> 00:47:05.119
was listening to this recording in the early days of

339
00:47:05.280 --> 00:47:15.800
learning hypnosis, and long before I ever made any videos

340
00:47:16.079 --> 00:47:20.719
or audio recordings myself, because I didn't start doing that

341
00:47:20.920 --> 00:47:35.280
till two thousand and six, I knew, I knew how

342
00:47:37.119 --> 00:47:50.880
helpful I found being able to just let go, to

343
00:47:51.039 --> 00:47:56.159
have that trust in the person that I'm listening to,

344
00:48:03.880 --> 00:48:11.960
knowing that it's going to be just as relaxing, if

345
00:48:12.079 --> 00:48:21.400
not more so. Each time you hear my voice, you

346
00:48:21.519 --> 00:48:22.360
may feel the same.

347
00:48:28.760 --> 00:48:29.880
Some people.

348
00:48:32.159 --> 00:48:44.480
Have been listening to me for over a decade, maybe

349
00:48:44.599 --> 00:48:50.000
not solidly, obviously not twenty four hours a day, but

350
00:48:52.159 --> 00:48:57.000
maybe people come back. Some people may be listen every day.

351
00:49:08.239 --> 00:49:14.159
That's something that I do which you may not realize

352
00:49:16.599 --> 00:49:35.159
by listening, is when I record these recordings. Now, for example,

353
00:49:39.719 --> 00:49:47.480
I also am affected by the words that I say.

354
00:49:52.800 --> 00:50:02.119
So if I set you focus on your feet, notice

355
00:50:02.239 --> 00:50:09.400
your feet relaxing, I will be focusing on my feet.

356
00:50:14.320 --> 00:50:31.719
I will be noticing my feet relaxing. If I said,

357
00:50:31.880 --> 00:50:39.519
focus on your hands and maybe notice the difference between

358
00:50:39.599 --> 00:50:49.800
each hand. Perhaps notice the the air in the room,

359
00:50:50.360 --> 00:50:55.159
the temperature of the room. On the backs of your hands.

360
00:51:03.000 --> 00:51:06.800
You may start to notice what almost feels like a

361
00:51:07.039 --> 00:51:14.920
very light breeze, even though there may not be any

362
00:51:15.480 --> 00:51:20.239
type of breeze at all where you are right now.

363
00:51:28.559 --> 00:51:39.119
And as you become aware of your hands, I'm also

364
00:51:39.519 --> 00:51:51.199
aware of how relaxed my hands are feeling.

365
00:51:52.679 --> 00:51:52.840
Now.

366
00:52:07.639 --> 00:52:13.440
And when it comes to potentially drifting off to sleep,

367
00:52:14.559 --> 00:52:27.119
which may be the reason you're listening, I also feel

368
00:52:27.320 --> 00:52:41.519
drowsy when I make these recordings. I also notice my

369
00:52:41.840 --> 00:52:58.119
mind drifting. In fact, at times I've actually fallen asleep

370
00:53:03.760 --> 00:53:17.920
without even noticing, and then I carry on talking. And

371
00:53:18.000 --> 00:53:23.440
it's only when I listen back to do the editing

372
00:53:27.239 --> 00:53:33.320
I hear snoring and I think, I don't remember snoring.

373
00:53:36.599 --> 00:53:43.400
I remember talking. This snoring was a pig turned up.

374
00:53:47.440 --> 00:53:54.840
That's why I sound like when I snare and I

375
00:53:54.920 --> 00:54:08.360
get really into the whole experience. I don't know how

376
00:54:08.519 --> 00:54:21.079
you feel, how relaxed you feel in your feet, how

377
00:54:21.239 --> 00:54:46.639
relaxed you feel in your hands. I have noticed more

378
00:54:46.800 --> 00:55:03.360
and more that the more relaxed, deeper level of comfort

379
00:55:05.400 --> 00:55:20.519
you feel, the easier your breathing becomes. It's almost like

380
00:55:23.360 --> 00:55:41.440
that additional muscle relaxation. So this allows you to breathe

381
00:55:41.760 --> 00:56:07.639
easier without necessarily focusing on your breath, however, being able

382
00:56:07.760 --> 00:56:37.000
to notice the ease in which you breathe so naturally,

383
00:56:51.719 --> 00:57:27.000
you breathe so very easily and smoothly. Whenever I imagine

384
00:57:34.400 --> 00:57:50.400
my breathing improving. When I've got my eyes closed, I

385
00:57:50.719 --> 00:58:04.119
tend to visualize a beautiful field with trees and flowers

386
00:58:10.960 --> 00:58:43.800
producing all that life giving oxygen. It feels nice to,

387
00:58:45.559 --> 00:59:04.480
if nothing else, just taking some time away from everything,

388
00:59:15.800 --> 00:59:48.320
enjoying that feeling of peace serenity with a joyful heart.

389
01:00:13.679 --> 01:00:39.159
Time seems to just drip by, so very slowly, relaxed,

390
01:00:45.079 --> 01:01:24.239
so deeply peaceful, completely unattached to any thoughts whatsoever in

391
01:01:24.400 --> 01:02:28.760
this moment, completely free, noticing that your mind has slowed down.

392
01:02:37.079 --> 01:03:23.760
Slowed down because nothing really requires your attention. You can

393
01:03:24.039 --> 01:03:40.079
enjoy the physical sensations of allowing the stress to rip

394
01:03:40.920 --> 01:03:54.360
out of your body, to appear out of every part

395
01:04:00.679 --> 01:04:25.880
of your body, being released from your brain in your mind.

396
01:04:44.559 --> 01:05:28.719
Slowly but surely, the muscle s, legs, relax rex really,

397
01:05:33.880 --> 01:06:14.559
so very deeply, relax so deeply, And the feelings, the

398
01:06:14.800 --> 01:06:40.079
pleasant feelings in your arms and shoulders, deepening each part

399
01:06:40.239 --> 01:07:21.159
of your body further and deeper and deeper, magicine, the

400
01:07:21.360 --> 01:08:22.680
feelings in the back of your neck, feelings in your wrists, muscles,

401
01:08:24.760 --> 01:09:02.000
in front of your body. I all say, feeling peaceful deeply,

402
01:09:19.039 --> 01:09:29.359
there's a sense of peace spreads through your fairy core.

403
01:10:00.199 --> 01:10:19.720
Even when you focus on your mind, your mind becomes

404
01:10:27.159 --> 01:11:49.119
eve and slower, even deeper, relax so very slow, his

405
01:11:49.439 --> 01:12:45.640
stomach pas fall in your stomach. You're back. Notice Notice

406
01:12:45.880 --> 01:13:04.279
how relaxed you'd never feel in the hole of your back.

407
01:13:29.520 --> 01:13:38.520
You spy from your brain all the way down the

408
01:13:38.680 --> 01:13:49.319
middle of your back, sending and receiving millions of messages

409
01:13:50.079 --> 01:15:16.560
every day, deep comfort, increasing deeply relaxed you mes legs,

410
01:15:20.439 --> 01:15:24.479
spreading those signals down a spine.

411
01:15:24.079 --> 01:15:24.960
Or cord.

412
01:15:29.039 --> 01:15:47.920
Into air, every part of your body, your shins and

413
01:15:48.039 --> 01:16:39.600
your calf, muscles, your elbows, feelings of peace and tranquility

414
01:16:43.560 --> 01:16:51.880
spreading through your body, tips.

415
01:16:51.560 --> 01:17:07.439
Of your toes, to your eyes, your fingers, all the

416
01:17:07.520 --> 01:17:08.920
way till you lower back.

417
01:17:20.800 --> 01:18:33.760
Lettinker, Rea, thinker, Please drifting mind just wandering away, happy

418
01:18:34.600 --> 01:19:15.039
to let go, let go completely, let go, so tranquil,

419
01:19:39.199 --> 01:21:25.439
the whole body enjoying a sense listing Guy he for more, he.

420
01:22:00.520 --> 01:22:11.399
Join the space, this space.

421
01:22:14.039 --> 01:24:21.840
Of peace and safety, so very very relaxed, letting go.

422
01:24:39.920 --> 01:24:47.479
Maybe we can just focus on the different parts of

423
01:24:47.640 --> 01:25:22.039
your body, just to notice you foolhead and your eyes.

424
01:25:54.960 --> 01:26:27.880
You two so Louise, noticing the sense of complete freedom,

425
01:26:39.920 --> 01:26:41.760
absolute freedom.

426
01:27:27.880 --> 01:27:40.920
Brif pre.

427
01:27:54.319 --> 01:29:41.760
He's for energy, Pase to braze, such easy loose you

428
01:29:42.000 --> 01:29:54.560
may have or may not have noticed your mind drifted.

429
01:30:31.079 --> 01:31:06.119
Peace may even more deeply in the direction of total bliss.

430
01:31:06.279 --> 01:33:02.760
For pace, blish pace, raft to to pace, so calm,

431
01:33:14.560 --> 01:34:16.319
lett him go, peace with mind Rex forty. So relaxed,

432
01:34:24.920 --> 01:35:13.239
so relaxed. Your body feels almost invisible, So very relaxed.

433
01:35:16.680 --> 01:35:49.279
I'm peaceful, so peaceful, relies.

434
01:35:55.840 --> 01:36:12.359
Like hers.

435
01:36:31.760 --> 01:36:38.000
And you could start to notice that you are feeling

436
01:36:38.399 --> 01:36:49.600
more relaxed, even though I've not purposely focused your mind

437
01:36:50.560 --> 01:36:58.119
upon that sense of physical comfort that is growing within

438
01:36:58.239 --> 01:37:07.399
you throughout your body, and your mind starts to slow down,

439
01:37:12.319 --> 01:37:19.479
and that could be almost in recognition of I guess

440
01:37:19.920 --> 01:37:32.399
my speech not being particularly fast, and things just generally

441
01:37:34.119 --> 01:37:45.119
feel calmer. Just by listening to my voice, you give

442
01:37:45.199 --> 01:37:52.079
yourself an opportunity to take a break from the day,

443
01:37:54.239 --> 01:38:01.720
take a break from your life as it is, and

444
01:38:01.880 --> 01:38:09.600
to give yourself a rest, giving yourself permission to take

445
01:38:09.720 --> 01:38:15.279
some time off and to allow your body to relax

446
01:38:17.000 --> 01:38:24.920
and allow your mind to slow down, which in turn

447
01:38:27.520 --> 01:38:32.560
releases the tension and he stresses that you had in

448
01:38:32.640 --> 01:38:42.479
your body. It's almost as if the parts of your

449
01:38:42.520 --> 01:38:54.520
body just open up, allowing the negativity out and at

450
01:38:54.560 --> 01:39:01.880
the same time replacing that negativity with positive to heathing

451
01:39:02.479 --> 01:39:10.039
energy which then fills your body up and your mind

452
01:39:10.479 --> 01:39:26.560
to also starts to appreciate those feelings of increasing confidence,

453
01:39:30.439 --> 01:39:47.039
an almost uplifting feeling, positive healing, an energy that spreads

454
01:39:47.520 --> 01:39:58.359
through your body like a wave of comfort, and all

455
01:39:58.439 --> 01:40:10.439
this comes and just allowing yourself a few minutes, maybe

456
01:40:10.600 --> 01:40:13.199
half an hour, however long you want it to be,

457
01:40:14.720 --> 01:40:26.600
to just rest and allow your mind and your body

458
01:40:28.840 --> 01:40:45.600
to almost reset itself to the settings of comfort and relaxation, calmness,

459
01:40:49.920 --> 01:40:59.239
which allows more room for feelings of pleasure and happiness

460
01:41:03.319 --> 01:41:12.119
to move around your body and into your mind, almost

461
01:41:12.920 --> 01:41:17.520
as if your mind and your body are sinking together

462
01:41:21.800 --> 01:41:31.479
almost mirroring each other with that growing positivity and calmness,

463
01:41:36.560 --> 01:41:43.760
and it feels nice. It really does feel nice to

464
01:41:43.960 --> 01:41:49.640
know that you are the one that has allowed yourself

465
01:41:53.119 --> 01:42:02.439
to feel more comfort and experience.

466
01:42:04.199 --> 01:42:05.359
More at this.

467
01:42:07.119 --> 01:42:22.279
Deep relaxation spreading throughout your body, and as I focus

468
01:42:23.840 --> 01:42:29.600
on each part of your body, you can notice that

469
01:42:29.840 --> 01:42:44.199
that part becomes even more relaxed just by focusing on

470
01:42:44.319 --> 01:42:56.560
it becomes even more calm and comfortable just by focusing.

471
01:43:00.600 --> 01:43:06.359
And as I move down your body, starting at your head,

472
01:43:09.079 --> 01:43:15.760
the parts that you've already focused on will continue to

473
01:43:15.960 --> 01:43:23.560
relax deeply, and those parts that we've not yet focused

474
01:43:23.640 --> 01:43:36.960
on or just automatically release any remaining tension in anticipation

475
01:43:37.399 --> 01:43:50.399
of even more comfort about to come. Now, I'm going

476
01:43:50.479 --> 01:43:57.399
to start by focusing on your forehead. Just being aware

477
01:43:57.720 --> 01:44:06.319
of the feelings of your forehead and any background sounds

478
01:44:08.079 --> 01:44:12.960
like mister Herbert the pigeon can just allow you to

479
01:44:13.119 --> 01:44:20.359
feel even more relaxed. Just means you're in the moment.

480
01:44:23.520 --> 01:44:28.840
This isn't this isn't a sterile environment. This is the world.

481
01:44:32.319 --> 01:44:38.359
I live in the countryside, so there's lots of nature

482
01:44:38.880 --> 01:44:49.359
sounds around. So as you focus on your forehead. Just

483
01:44:49.640 --> 01:44:57.399
notice how it becomes even more relaxed as you focus

484
01:44:59.680 --> 01:45:04.199
on on my voice and that part of your body.

485
01:45:09.399 --> 01:45:17.680
Moving down to your eyes, focusing on your eyes, noticing

486
01:45:20.159 --> 01:45:29.840
how your eyelids feel so heavy yet so light at

487
01:45:29.920 --> 01:45:36.319
the same time, and all the muscles around your eyes

488
01:45:36.600 --> 01:45:51.000
relaxing completely. Moving your focus down to your mouth, your lips,

489
01:45:51.479 --> 01:45:58.119
your tongue, your teeth, and your gums, the whole of

490
01:45:58.279 --> 01:46:13.079
your mouth relaxing, calm and loose as you focus now

491
01:46:13.880 --> 01:46:20.760
on your jewel, not just the parts of your jaw

492
01:46:20.920 --> 01:46:25.279
near your mouth and your chin, but all the way

493
01:46:25.399 --> 01:46:31.760
up the size of your face to your ears, the

494
01:46:32.039 --> 01:46:56.520
hole of your jaw, feeding more relaxed and calm. Focusing

495
01:47:00.079 --> 01:47:05.159
on your neck, the front of your neck and your

496
01:47:05.319 --> 01:47:18.600
throat relaxing and loose and calm. The side of your neck,

497
01:47:20.680 --> 01:47:27.600
the right and left side of your neck, relax and

498
01:47:29.159 --> 01:47:42.800
loose and calm. And now the back of your neck,

499
01:47:46.079 --> 01:47:56.119
focusing on the back of your neck, letting go of

500
01:47:56.319 --> 01:48:03.199
any tension that may have been there before, and enjoying

501
01:48:03.560 --> 01:48:16.439
that sense of increasing comfort and release that you can

502
01:48:16.640 --> 01:48:27.720
experience in the back of your neck. Moving down your

503
01:48:27.880 --> 01:48:35.159
back and moving either side of your spine right from

504
01:48:35.239 --> 01:48:40.600
the top of your back all the way down to

505
01:48:40.680 --> 01:48:52.960
the bottom of your back, down to your lower back.

506
01:48:58.199 --> 01:49:05.319
As you move up and down your spine, you can

507
01:49:05.479 --> 01:49:13.720
feel the muscles either side of your spine relaxing even more.

508
01:49:21.199 --> 01:49:27.920
And as those muscles relax, that sense of comfort starts

509
01:49:28.039 --> 01:49:38.159
to spread outwards from your spine into both sides of

510
01:49:38.279 --> 01:49:45.239
your back, the top of your back, the middle, and

511
01:49:45.399 --> 01:49:54.880
your lower back. And as you scan gently and slowly

512
01:49:56.119 --> 01:50:01.359
up and down your back, there's the muscles in the

513
01:50:01.520 --> 01:50:11.319
top of your back relax and become looser. The muscles

514
01:50:11.479 --> 01:50:17.119
in the middle of your back also seem to just

515
01:50:17.560 --> 01:50:32.039
almost divide from each other, separating and almost melting, And

516
01:50:32.279 --> 01:50:38.319
in your lower back there seems to be an extra

517
01:50:38.560 --> 01:50:54.560
special feeling of comfort. The spreads into your hips, so

518
01:50:54.800 --> 01:51:02.880
down your lower back, into your hips, into the area

519
01:51:03.000 --> 01:51:11.520
where your cosix are, and into your buttocks, and all

520
01:51:11.560 --> 01:51:20.800
these muscles that spread when your lower back into your

521
01:51:20.960 --> 01:51:34.159
hip area start to melt, start to really let go.

522
01:51:40.880 --> 01:51:47.600
Don't even nowhere about to focus on your shoulders. Your

523
01:51:47.840 --> 01:51:58.479
back and your spine will continue to let go, continue

524
01:51:59.279 --> 01:52:14.159
to relate so calmly, and if you focus on your shoulders,

525
01:52:15.960 --> 01:52:31.239
you may notice that they're already feeding really loose, they're

526
01:52:31.359 --> 01:52:58.039
already feeding calm and feeding those muscles. Then move from

527
01:52:58.119 --> 01:53:13.640
your neck into your shoulders. Feel so soft and gentle,

528
01:53:17.760 --> 01:53:39.359
so smooth and calm, and the feeding in your shoulders

529
01:53:46.680 --> 01:53:56.039
seems to spread deep into your shoulders, that sense of relaxation.

530
01:53:56.399 --> 01:53:57.079
Not just.

531
01:53:59.239 --> 01:54:11.520
Traveling deeply into your muscles, but also relaxing the bones

532
01:54:17.560 --> 01:54:24.159
and moving all the way to underneath your arms, relaxing

533
01:54:26.039 --> 01:54:30.800
a whole area between the tops of your shoulders and

534
01:54:31.039 --> 01:54:32.239
underneath your arms.

535
01:54:36.560 --> 01:54:43.159
He Then you feel so.

536
01:54:45.119 --> 01:54:59.119
Relaxed and comfortable in your shoulders, which sends that deep

537
01:55:00.079 --> 01:55:21.119
healing message into your arms. You may feel almost as

538
01:55:21.199 --> 01:55:27.920
if your arms are not even there, because they're so relaxed,

539
01:55:31.159 --> 01:56:17.279
so deeply relaxed, so so calm, so pose not feeling

540
01:56:17.640 --> 01:56:32.920
spreading all the way down your arms, two elbows, including

541
01:56:34.600 --> 01:57:01.119
your elbows circumforts, spreads your way into your wrists four arments,

542
01:57:01.600 --> 01:57:17.039
and your wists so heavy yet at the same time

543
01:57:24.680 --> 01:58:25.079
slight and gentle. Focusing now on your hands, my hands,

544
01:58:31.399 --> 01:59:00.920
so peaceful in your hands, there's a sense of real peace.

545
01:59:12.720 --> 01:59:26.479
It just seems to feel so familiar when your hands

546
01:59:26.840 --> 02:00:34.159
relax deeply m ees your things, you thing, it's sad,

547
02:01:03.840 --> 02:01:37.319
you think your tips, moving your attention to the front,

548
02:01:37.479 --> 02:02:07.560
to your body, so comfortable. Move then your focus your

549
02:02:07.880 --> 02:03:54.359
legs like muscles in your thighs, your knees so relaxed,

550
02:04:21.680 --> 02:06:29.920
a calf mussels and just shans a prazyn four and

551
02:06:30.119 --> 02:06:42.399
the fathing your feet, sir, peaceful.

552
02:06:43.800 --> 02:06:44.960
So calm.

553
02:06:50.359 --> 02:07:42.399
Sa peaceful, so calm, so peaceful, so calm so peace

554
02:07:43.079 --> 02:08:14.279
f rel sin peace fall so calm, allowing that deep

555
02:08:14.479 --> 02:08:34.119
relaxation to spread your chest in your storm, so letting

556
02:08:34.600 --> 02:08:52.800
go h everything. So I'm gonna start counting down now

557
02:08:55.479 --> 02:09:04.199
from twenty down to one. You can imagine in a

558
02:09:04.239 --> 02:09:10.039
way it's like just walking down some steps and each

559
02:09:10.239 --> 02:09:15.880
step or twenty steps, and each step represents a level

560
02:09:16.439 --> 02:09:29.159
of comfort. Each step represents a deepening of that comfort,

561
02:09:35.800 --> 02:09:40.920
and the furvies you walk down those steps that are

562
02:09:41.079 --> 02:09:52.239
deeper and more relaxed, you feel so starting with number

563
02:09:52.359 --> 02:15:24.840
twenty twenty, nineteen, eighteen, seventeen, sixteen eight four four see

564
02:16:31.000 --> 02:18:42.000
too well fai eight.

565
02:19:47.000 --> 02:21:05.760
Nine hia.

566
02:20:49.559 --> 02:21:50.440
Five seven.

567
02:22:03.719 --> 02:24:43.079
Six five.

568
02:25:06.600 --> 02:28:47.920
Four four.

569
02:29:40.159 --> 02:29:40.399
One.

570
02:30:29.959 --> 02:30:46.920
And now as you focus on your eyes, we're gonna

571
02:30:47.000 --> 02:30:59.239
count down from ten douts one focusing just on your eyes,

572
02:31:02.959 --> 02:31:11.479
your eyelids, the muscles around your eyes, your eyes walls themselves,

573
02:31:13.000 --> 02:31:30.040
a whole area that makes up your eye. And as

574
02:31:30.120 --> 02:31:38.639
we count down from ten down to one, whilst focusing

575
02:31:38.920 --> 02:31:54.280
on your eyes, you'll become twice is relaxed with each

576
02:31:54.719 --> 02:32:07.200
number counting down that you may find the all you

577
02:32:07.440 --> 02:32:13.239
want to do is just to drift off to sleep.

578
02:32:16.239 --> 02:32:22.840
And if that's what you want, then just allow yourself

579
02:32:22.959 --> 02:32:37.600
to do that. Now, focusing on your eyes, I'm going

580
02:32:37.719 --> 02:32:47.680
to begin counting down from ten down to one right now,

581
02:32:56.280 --> 02:35:03.200
ten nine eight seven h.

582
02:36:55.159 --> 02:38:06.760
Five four.

583
02:39:19.879 --> 02:40:26.239
Three two.

584
02:41:54.079 --> 02:41:54.319
One.

585
02:42:00.600 --> 02:42:17.239
So counting down from ten to one ten nine eight

586
02:42:20.079 --> 02:42:44.920
seven six five four three two one. And maybe that

587
02:42:45.120 --> 02:42:49.200
was a bit too quick in order to relax. Maybe

588
02:42:49.239 --> 02:42:53.559
it's a bit too fast for you to notice the

589
02:42:54.840 --> 02:43:01.680
calming of your body, maybe even a little bit of

590
02:43:01.799 --> 02:43:05.719
pressure there, like you're counting down from ten to one.

591
02:43:05.840 --> 02:43:09.239
Would you expect me to do, man, expect me to

592
02:43:09.280 --> 02:43:18.920
stick go with floppy just because you're counting down. If

593
02:43:18.959 --> 02:43:22.920
you try it again, but this time, I go this lower.

594
02:43:25.159 --> 02:43:30.000
This time, as you focus on the whole of your

595
02:43:30.079 --> 02:43:38.399
body before we focus on your legs, just notice how

596
02:43:38.520 --> 02:43:52.600
your body does start to feel more relaxed with every

597
02:43:52.760 --> 02:44:25.840
number that I count down ten nine, eight, seven, six,

598
02:44:34.239 --> 02:45:43.200
five four three two one, and just notice how how

599
02:45:43.280 --> 02:45:53.360
you feel, generally, how your body feels. It's not necessarily

600
02:45:53.479 --> 02:46:03.719
even about yeah, counting down from ten to one. It's

601
02:46:03.799 --> 02:46:20.959
that space that you have, that space between being active

602
02:46:23.319 --> 02:46:32.840
physically or mentally to just sitting or lying down, just

603
02:46:33.079 --> 02:46:38.959
being there, not doing anything, not saying anything, or needing

604
02:46:39.239 --> 02:46:44.680
to think about anything. So it opens up a space,

605
02:46:45.680 --> 02:46:54.799
you know, a bit of a space, a gap. And

606
02:46:54.920 --> 02:46:59.479
the more I camped down from ten to one, the

607
02:46:59.520 --> 02:47:07.559
bigger that gap becomes. So there's that gap of calmness,

608
02:47:08.959 --> 02:47:24.639
of comfort, relaxation. It's a nice feeling, and it moves

609
02:47:26.200 --> 02:47:36.120
those stresses or discomforts physically or emotionally, moves them away.

610
02:47:42.879 --> 02:47:43.879
Allows you.

611
02:47:46.559 --> 02:47:47.079
To just.

612
02:47:50.079 --> 02:47:56.799
Slow down. Someone to count again from ten down to one,

613
02:47:57.239 --> 02:48:07.440
and notice that gap widening, the gap, And as it widens,

614
02:48:07.520 --> 02:48:13.559
it's almost like the thestress and attention falls into the

615
02:48:13.639 --> 02:49:10.319
gap and gives you that distance, that space. Now, ten nine, eight, seven, six,

616
02:49:23.120 --> 02:50:46.680
five four three two one. How does your body feel now?

617
02:50:59.399 --> 02:51:03.079
Can you know it is the Do you feeling calmer?

618
02:51:11.200 --> 02:51:39.440
Do you feeling more relaxed? As we now focus on

619
02:51:39.559 --> 02:52:00.399
your legs, just your legs. We're just gonna start. We're

620
02:52:00.639 --> 02:52:19.600
focusing on your thighs. Of course, it's not the most

621
02:52:20.920 --> 02:52:28.200
exciting thing to be doing, because I'm sure, like most

622
02:52:28.280 --> 02:52:31.079
of your body is not a lot going on right now,

623
02:52:40.200 --> 02:52:46.479
Just focusing on the whole of your thighs, the tops

624
02:52:46.520 --> 02:52:52.600
of your thighs, the sides of your thighs, the bottoms

625
02:52:52.680 --> 02:52:57.120
of your thighs, you're outer thighs, and your inner thighs.

626
02:52:59.360 --> 02:53:03.600
Basically hold of your thigh that leads into your hip

627
02:53:07.680 --> 02:53:18.399
and it goes down to your knee joints. Now, this

628
02:53:18.600 --> 02:53:26.040
is a big area. It's a very heavy area. It's

629
02:53:26.239 --> 02:53:32.639
very strong, probably the strongest muscles in your body or

630
02:53:32.719 --> 02:53:49.079
in your thighs. But I don't think we perhaps give

631
02:53:49.200 --> 02:54:02.440
enough attention to our thighs. Perhaps we don't acknowledge how

632
02:54:02.520 --> 02:54:24.440
important our thighs are to our lives, how much they

633
02:54:24.479 --> 02:54:37.959
actually do for us all for our lives. And it

634
02:54:38.600 --> 02:54:43.719
may seem to sound really weird, but I think that

635
02:54:43.920 --> 02:54:51.799
all of our body parts, especially our thighs, needs some TLC,

636
02:54:55.159 --> 02:55:08.319
a bit of love shown, a bit of acknowledgement, thank you,

637
02:55:11.479 --> 02:55:23.799
gratitude for what our thighs do for us. And I

638
02:55:23.959 --> 02:55:29.639
know this may sound a bit strange. Maybe you think,

639
02:55:30.040 --> 02:55:32.399
why am I sure that I should be out in

640
02:55:32.959 --> 02:55:41.520
the garden hugging a tree or something. Well, it's hard

641
02:55:41.559 --> 02:55:44.680
to set a microphone up on a tree. That's why

642
02:55:44.719 --> 02:55:47.399
I'm doing this indoors. Otherwise I would be outside hugging

643
02:55:47.440 --> 02:55:50.920
a tree. Now I can't see the television from the tree.

644
02:55:57.600 --> 02:56:01.879
If you move down to your knees gain such an

645
02:56:01.959 --> 02:56:11.680
important part. And I think we don't necessarily I'll speak

646
02:56:11.719 --> 02:56:19.040
for myself here. I don't necessarily appreciate all that my

647
02:56:19.239 --> 02:56:24.399
needs do for me until I have a problem with

648
02:56:24.520 --> 02:56:29.520
my knee. It's occasionally, if I ever maybe i'll bash

649
02:56:29.600 --> 02:56:35.639
it or it's aching for some reason. It's then that

650
02:56:35.760 --> 02:56:41.319
I realize how much it does. You know, the benefit

651
02:56:41.399 --> 02:56:48.920
of being able to use my legs without any kind

652
02:56:48.959 --> 02:56:56.600
of physical discomfort is a beautiful thing that's possibly not

653
02:56:56.760 --> 02:57:08.440
appreciated until it's broadly removed. You know that's comfort. But

654
02:57:08.520 --> 02:57:13.200
as you focus on your knees, regardless of how your

655
02:57:13.280 --> 02:57:22.200
knees feel, you can have that sense of gratitude and

656
02:57:22.479 --> 02:57:25.120
love to your knees for all that they do for you,

657
02:57:35.600 --> 02:57:38.719
and you can still have that attention on your thighs,

658
02:57:39.399 --> 02:57:45.440
and maybe notice how your thighs feel. Maybe you've noticed

659
02:57:45.680 --> 02:58:02.879
that they are relaxing more deeply as you focus now

660
02:58:04.760 --> 02:58:08.479
on the bottoms of your legs, your shins, and your

661
02:58:08.559 --> 02:58:17.479
calf muscles. The bones between your knees and your feet incorporate,

662
02:58:17.600 --> 02:58:28.879
and of course your ankles so important. Anyone that's had

663
02:58:29.760 --> 02:58:35.200
even like the slightest sprain of an ankle knows how

664
02:58:36.879 --> 02:58:47.200
how much we take our ankles for granted. And it's

665
02:58:47.280 --> 02:58:49.360
kind of strange in a way when you think that.

666
02:58:51.920 --> 02:58:55.879
You know, logically, our wrists are a lot thinner than

667
02:58:56.000 --> 02:59:00.959
the rest of our arms, which is okay, I can't

668
02:59:01.000 --> 02:59:04.680
see any problem with that because we're just picking stuff up.

669
02:59:06.280 --> 02:59:11.879
But our ankles so much thinner than the rest of

670
02:59:11.920 --> 02:59:22.799
our legs, and from a physics perspective or logical even

671
02:59:22.879 --> 02:59:28.600
it doesn't really make sense that all this weight would

672
02:59:28.680 --> 02:59:35.879
ultimately be resting on your ankles then leading to your feet.

673
02:59:40.479 --> 02:59:49.280
That thin area, thin bone. Yeah, it does so much

674
02:59:49.399 --> 02:59:56.440
great work. Supports us, supports our body for a lifetime,

675
03:00:01.239 --> 03:00:10.360
helps us to balance, It helps you to get her

676
03:00:10.360 --> 03:00:19.799
around and be mobile. And there's the calf muscles, of course,

677
03:00:24.920 --> 03:00:27.399
when I was younger, I couldn't see the point in

678
03:00:27.479 --> 03:00:33.479
calf muscles didn't seem to do anything. Okay, if I

679
03:00:33.520 --> 03:00:37.479
walked around on tiptoes, then my calf muscles get some work.

680
03:00:38.879 --> 03:00:41.440
But of course that's not true. The calf muscles are

681
03:00:41.479 --> 03:00:51.360
being used whenever we use her legs and your shins

682
03:00:54.639 --> 03:01:03.639
there to protect your lower legs, shaped in a way,

683
03:01:05.479 --> 03:01:17.600
almost as a protector for the bone, leading of course

684
03:01:17.680 --> 03:01:27.840
to your ankles and your feet. But we're not going

685
03:01:27.920 --> 03:01:30.040
to focus on your feet. We're just going to focus

686
03:01:30.120 --> 03:01:36.760
on the legs. I realize that now that I've mentioned

687
03:01:36.799 --> 03:01:41.479
your feet, it probably focuses on them anyway. For maybe

688
03:01:41.559 --> 03:01:43.360
I should focus on your feet.

689
03:01:43.120 --> 03:01:43.600
A little bit.

690
03:01:47.639 --> 03:01:52.079
You can have them in your awareness the same as

691
03:01:52.159 --> 03:01:56.520
you have your thighs in your awareness. Even though we

692
03:01:56.639 --> 03:02:02.639
haven't been focusing on your thighs few minutes that we

693
03:02:02.799 --> 03:02:13.520
focus in on your ankles, there's still that sensation of

694
03:02:16.719 --> 03:02:29.479
comfort in your thighs, and there's that movement of energy

695
03:02:31.559 --> 03:02:38.559
because the thighs hold lots of different sensations. Of course,

696
03:02:38.639 --> 03:02:43.399
there's the muscles, the big straw muscles that we have

697
03:02:43.600 --> 03:02:56.959
in our thighs, but the skin on the outside of

698
03:02:57.040 --> 03:03:01.760
the thighs, as in the outside side of all of

699
03:03:01.840 --> 03:03:10.520
our body, can be very sensitive, sensitive to the touch,

700
03:03:13.319 --> 03:03:26.639
sensitive to temperature. And inside your thighs the bones, there's

701
03:03:27.680 --> 03:03:32.799
the muscle, there's the blood, vessels, the ar trees, all

702
03:03:33.000 --> 03:03:42.399
this stuff that's inside your thighs. I guess sometimes it'd

703
03:03:42.440 --> 03:03:46.559
be nice if you could actually put your fingers inside

704
03:03:46.639 --> 03:03:52.040
your thighs and a message, so you can message on

705
03:03:52.120 --> 03:03:55.360
the outside, of course, but to be able to get

706
03:03:55.600 --> 03:03:58.559
deep into the muscles, and to be able to just

707
03:03:58.840 --> 03:04:05.399
message inside your thighs, message in the bones of your leg,

708
03:04:07.600 --> 03:04:17.440
message in all the veins, and just gently healing your thighs,

709
03:04:21.360 --> 03:04:26.600
and you could move down message and inside your knees,

710
03:04:28.079 --> 03:04:34.879
just message in those bones, but with healing fingertips, spreading

711
03:04:35.000 --> 03:04:40.719
that healing energy deep into the joints of your knees.

712
03:04:46.120 --> 03:04:49.879
Of course, there's the back of your your knee, or

713
03:04:49.959 --> 03:04:55.959
the inside crease where your knee is. It's a very

714
03:04:56.159 --> 03:05:02.040
sensitive area. Vere it feels very nice when you stroke it.

715
03:05:03.440 --> 03:05:06.799
That might be because it's an area that's not really

716
03:05:07.000 --> 03:05:13.479
touched very often. It's almost like a hidden part, that

717
03:05:13.799 --> 03:05:20.719
crease in your legs. It's almost like a part that

718
03:05:22.520 --> 03:05:33.760
has a sensitivity which is a little bit different. Of course,

719
03:05:33.840 --> 03:05:44.319
it's protected by your legs. So you can imagine putting

720
03:05:45.239 --> 03:05:54.840
your fingers into that crease in your legs, that fold

721
03:05:55.040 --> 03:05:59.120
in between your legs. You can just message with your fingertips,

722
03:06:00.440 --> 03:06:07.079
letting your fingertips going inside, massage in the muscle tissue.

723
03:06:11.719 --> 03:06:15.959
You can of course feel the bones of your knees

724
03:06:17.479 --> 03:06:27.920
healing through your fingertips. And then as you go down

725
03:06:30.799 --> 03:06:33.600
to your calf muscles, Now that's a part I'd like

726
03:06:33.680 --> 03:06:38.360
to be able to really put my fingertips deep inside

727
03:06:39.120 --> 03:06:48.079
my calf muscles, massage in every single tissue of that muscle,

728
03:06:49.680 --> 03:06:59.600
healing every part, and then doing the same for my shins,

729
03:07:02.799 --> 03:07:09.639
massage in and gently stroking the bones, gently stroking them,

730
03:07:10.559 --> 03:07:14.680
healing in a loving way, because they deserve to be

731
03:07:14.879 --> 03:07:22.079
treated as the precious bones that they are, because our

732
03:07:22.200 --> 03:07:25.760
legs are so precious as in all the other parts

733
03:07:25.840 --> 03:07:33.479
of our body, and more precious of any chure on

734
03:07:33.600 --> 03:07:49.920
the planet. When you start to think about your legs

735
03:07:50.079 --> 03:08:01.159
in this way, it can change your perspective. It might

736
03:08:01.360 --> 03:08:07.959
sound a bit a bit silly to start with the

737
03:08:08.159 --> 03:08:16.319
idea of having love for your legs, showing appreciation for

738
03:08:16.440 --> 03:08:22.479
your thighs, wanting to be able to put your hands

739
03:08:23.440 --> 03:08:30.280
in your thighs, the massage the muscles and the bones,

740
03:08:32.200 --> 03:08:37.879
and to get your fingers deep in there, releasing all tension.

741
03:08:40.760 --> 03:08:49.360
Just to show how much you care about your legs,

742
03:08:50.280 --> 03:08:54.000
how much you care for what your legs do for

743
03:08:54.159 --> 03:09:08.920
you regularly, your knees, your ankles, the strength of your ankles,

744
03:09:11.840 --> 03:09:16.559
considering how thin they are compared to the rest of

745
03:09:16.639 --> 03:09:26.399
your legs, especially your thighs. Yeah, they're so strong, so flexible,

746
03:09:30.159 --> 03:09:43.000
absolutely amazing things. Your ankles are truly a gift because

747
03:09:43.040 --> 03:09:51.760
of what they do for you, supporting all that weight,

748
03:09:53.799 --> 03:09:58.280
regardless of how what weight you are, even if you're

749
03:09:58.319 --> 03:10:03.000
only eight stone, hm, it's still a lot of weight

750
03:10:03.280 --> 03:10:09.959
for these little ankles. Now, I'm a lot heavier than

751
03:10:10.000 --> 03:10:19.959
eight snoon double down, Yet my ankles support my body

752
03:10:20.719 --> 03:10:27.319
all the time. Orthough they do give off a sigh

753
03:10:27.360 --> 03:10:32.520
of relief when I sit down as I have my

754
03:10:32.559 --> 03:10:42.319
whole legs do my feet feet also go, my toes clap.

755
03:10:43.520 --> 03:11:12.040
I'm so happy. Your legs really are amazing, and I

756
03:11:12.159 --> 03:11:16.079
know that talking about talking about your legs is probably

757
03:11:18.559 --> 03:11:23.239
possibly among the most most boring things you've ever heard

758
03:11:23.319 --> 03:11:31.680
anyone say possibly you're boring or not. Everything I said

759
03:11:31.840 --> 03:11:48.479
is true. Your legs are amazing. Your legs deserve not

760
03:11:48.879 --> 03:12:07.360
just respect, they deserve to relax deeply. They deserve to

761
03:12:07.479 --> 03:12:12.719
take some time out of the day to just let

762
03:12:12.920 --> 03:12:48.840
go completely. Your legs really can relax. And because the

763
03:12:49.000 --> 03:12:53.479
legs are so such a most, you know, very important

764
03:12:54.159 --> 03:12:58.680
part of your body. When you relax your legs, the

765
03:12:58.799 --> 03:13:10.000
rest of your body also naturally follows in that journey

766
03:13:10.159 --> 03:13:21.879
of comfort. I can feel it in my hips. My

767
03:13:22.040 --> 03:13:29.360
hips feel really loose, and also my ler back as well.

768
03:13:31.399 --> 03:13:37.159
My lower back really feels it feels stretched, even though

769
03:13:37.159 --> 03:13:40.799
I'm just sitting in a chair and there's no stretching

770
03:13:43.520 --> 03:13:46.680
as far as I'm aware that I'm doing. It's almost

771
03:13:46.719 --> 03:13:50.520
as if the muscles are just relaxed so much that

772
03:13:50.639 --> 03:13:57.719
there is a natural stretch as the tension has reduced

773
03:13:59.159 --> 03:14:17.719
a lot. And I'm now going to count down from

774
03:14:18.360 --> 03:14:27.440
ten down to one, and you can continue to fill

775
03:14:29.200 --> 03:15:01.680
wonderfully relaxed ten nine, eight, seven, six, five, four three

776
03:15:05.799 --> 03:15:26.520
two Why relaxed? So I'm just going to count down

777
03:15:28.040 --> 03:15:32.760
from five down to one, and as a countdown, if

778
03:15:32.799 --> 03:15:39.879
you just focus on the numbers, just the numbers counting down.

779
03:15:40.920 --> 03:15:50.040
And notice how you feel in this moment as you

780
03:15:50.200 --> 03:15:57.719
hear the numbers counting down, knowing that those numbers counting

781
03:15:57.840 --> 03:16:07.959
down represent you feeling calmer, not just in your body,

782
03:16:08.120 --> 03:16:16.479
but also relaxing your mind. I just notice how you feel.

783
03:16:17.399 --> 03:16:23.280
There's nothing to do, there's nothing to say, there's nothing

784
03:16:23.440 --> 03:17:06.440
to think about, starting with number five, four, three two one.

785
03:17:16.079 --> 03:17:28.600
As you notice the gradual letting go the tension in

786
03:17:28.719 --> 03:17:35.879
your body, you may also begin to notice and be

787
03:17:36.079 --> 03:17:44.840
aware of how your mind is starting to slow down.

788
03:17:47.360 --> 03:17:53.680
This is just a natural thing that happens. It's not

789
03:17:53.920 --> 03:17:59.079
really a special procedure. It's just natural because as your

790
03:18:00.399 --> 03:18:06.399
body relaxes, your mind also starts to relax. And the

791
03:18:06.520 --> 03:18:10.120
more your mind relaxes, the more your body relaxes. It's

792
03:18:10.280 --> 03:18:22.360
just a continuous circle of relaxation. And there's that calmness

793
03:18:22.559 --> 03:18:29.760
that comes from relative quietness. You know, even even if

794
03:18:29.799 --> 03:18:36.600
there's background sounds, either your side or mine is still

795
03:18:37.120 --> 03:18:42.399
going to be quite calm. You know, you haven't got

796
03:18:42.440 --> 03:18:47.520
the television on, there's no music in the background. Unless

797
03:18:47.600 --> 03:18:55.040
you're listening to the recording with music, of course, you're

798
03:18:55.200 --> 03:18:57.319
very likely not going to be sitting in a room

799
03:18:57.399 --> 03:19:01.959
with other people. Of course you might be, but generally

800
03:19:02.159 --> 03:19:05.239
it's more ideal if you can do this on your own,

801
03:19:06.959 --> 03:19:17.040
so no distractions, and when you stop thinking about stuff,

802
03:19:23.600 --> 03:19:33.879
relaxation automatically rises, a sense of comfort starts to grow,

803
03:19:38.399 --> 03:19:45.079
and without trying to build it up into something fantastical

804
03:19:45.479 --> 03:19:57.239
or something magical, this is just a natural process, something

805
03:19:57.399 --> 03:20:07.520
that's easy to accomplish. In fact, it's almost you know,

806
03:20:07.680 --> 03:20:14.520
the sense of relaxing completely happens really when you put

807
03:20:14.719 --> 03:20:18.559
no effort into it. It's not something that you can

808
03:20:18.680 --> 03:20:30.280
really force. It's something that happens naturally. And part of

809
03:20:30.719 --> 03:20:40.959
the process of this recording and others is simply two

810
03:20:42.520 --> 03:20:52.879
allow you to take advantage of this space this time.

811
03:20:55.799 --> 03:21:06.799
It's just let go to just be here, to be

812
03:21:07.440 --> 03:21:20.879
in tune with how you feel, yet with the intention

813
03:21:23.120 --> 03:21:34.559
of wanting to relax deeply and maybe even to fall asleep,

814
03:21:35.719 --> 03:21:40.879
depending on what it is that you wish for yourself

815
03:21:42.680 --> 03:21:57.719
in this moment. As we know, relaxing is the majority

816
03:21:58.959 --> 03:22:03.719
of the process fallen asleep. The actual falling asleep part

817
03:22:03.959 --> 03:22:12.200
is the tiny bit at the end. The deeper relaxed

818
03:22:12.520 --> 03:22:34.040
you become the easier you find yourself drifting, But you

819
03:22:34.120 --> 03:22:41.120
can also if you choose stay focused on my voice

820
03:22:42.920 --> 03:23:09.719
and really enjoy the process of gradually relaxing each muscle

821
03:23:14.319 --> 03:23:41.200
in your body effortlessly and just observing the sensation of

822
03:23:41.479 --> 03:23:57.079
letting go completely. This time, I'm going to count from

823
03:23:57.319 --> 03:24:07.479
six down to one, and you can notice your mind

824
03:24:10.120 --> 03:24:23.520
calming down more with each number that you hear me say, naturally,

825
03:24:24.600 --> 03:27:06.120
feeling calm and slow and peaceful sex five, four, three, one,

826
03:27:27.239 --> 03:27:36.840
being aware of how your mind to slow right down,

827
03:27:40.079 --> 03:28:03.479
sinking deeply into relaxation. And as you focus on your mind,

828
03:28:03.760 --> 03:28:13.719
you may notice that there are some thoughts still there,

829
03:28:16.319 --> 03:28:25.879
maybe some stubborn thoughts that for some reason perhaps need

830
03:28:25.959 --> 03:28:41.159
your attention. So what you can do is send love

831
03:28:41.399 --> 03:28:55.040
to those thoughts. Sprinkle those thoughts with love. Might all

832
03:28:55.159 --> 03:29:00.799
petals from a flower, Just sprinkle it over them, petals

833
03:29:00.840 --> 03:29:08.479
filled with love towards those thoughts, to let those thoughts.

834
03:29:08.280 --> 03:29:08.680
Know that.

835
03:29:10.920 --> 03:29:16.360
You're not abandoned in them. You just need them. You

836
03:29:16.520 --> 03:29:28.040
require them to just calm down, slow down, quiet down

837
03:29:31.959 --> 03:29:43.719
for now. So as you focus on those remaining thoughts,

838
03:29:44.959 --> 03:29:49.040
as we count down this time from seven down to one,

839
03:29:50.600 --> 03:30:04.680
with each number, just imagine sprinkling those flower petals of love, kindness,

840
03:30:06.280 --> 03:30:18.120
gratitude over those thoughts, which will allow them to just

841
03:30:19.559 --> 03:30:34.559
melt away and relax deeply. With every number, those thoughts

842
03:30:34.719 --> 03:33:01.360
will become more and more relaxed, starting with number seven, six, five, four, three, two, one.

843
03:33:18.079 --> 03:33:34.959
And as you now notice how relaxed you're feeling in

844
03:33:35.159 --> 03:33:56.680
your body, we're going to focus on your hands, because

845
03:33:56.840 --> 03:34:03.040
the more relaxed your hands are, the more relaxed your

846
03:34:03.159 --> 03:34:23.879
body and mind are. And there's you focus on your

847
03:34:24.079 --> 03:34:34.280
hands and your fingers. There's nothing needed to be done.

848
03:34:35.239 --> 03:34:40.319
There's no clenching of fists or tents in the fingers

849
03:34:40.479 --> 03:34:54.040
or anything like that. It's just noticing and focusing on

850
03:34:54.239 --> 03:35:22.399
your hands, noticing how they feel. Because the more relaxed

851
03:35:22.879 --> 03:35:32.559
your hands feel, the calmer your mind feels, and the

852
03:35:32.920 --> 03:35:40.959
more comfort you feel throughout your body.

853
03:35:46.159 --> 03:35:47.000
And you.

854
03:35:49.680 --> 03:36:20.959
May have already tist you mind is starting to dress

855
03:36:34.799 --> 03:36:49.040
like sam just on your hands and fingers, allowing them

856
03:36:50.120 --> 03:37:03.559
to experience a real deepening of that relaxation in your

857
03:37:03.719 --> 03:37:22.159
hands and fingers more and more relaxed. With each number

858
03:37:30.079 --> 03:37:42.559
from eight down to one, you can almost feel that

859
03:37:43.399 --> 03:37:53.200
healing and relaxing energy spreading into your hands and fingers,

860
03:37:56.559 --> 03:38:11.040
becoming more relaxing, with each number.

861
03:38:17.639 --> 03:38:18.760
Going down.

862
03:38:20.079 --> 03:38:38.799
From eight down to one, drifting, drifting again, starting with

863
03:38:43.399 --> 03:42:40.520
number eight, seven, six, five, four, three, just being here now,

864
03:42:44.200 --> 03:42:50.280
nothing to think about, nothing to do, nothing to say,

865
03:42:54.399 --> 03:43:05.479
and everything just feels calm. And this is your natural

866
03:43:05.680 --> 03:43:13.559
state of being. This is how you just normally feel

867
03:43:14.360 --> 03:43:21.639
when you take away all of that other stuff that

868
03:43:21.760 --> 03:43:35.639
we add, you know, things like stress and worrying and overthinking, anxiety, tension,

869
03:43:39.879 --> 03:43:46.799
just generally thinking about stuff. You take that away, which

870
03:43:46.920 --> 03:43:56.079
is what we do. What we do now you're left

871
03:43:56.239 --> 03:44:07.120
with a real sense of peacefulness which comes to you

872
03:44:07.399 --> 03:44:21.319
very quickly, because ultimately it's just a feeling, a feeling

873
03:44:22.399 --> 03:44:29.680
of comfort, almost as if you've gone inside yourself and

874
03:44:29.799 --> 03:44:44.239
you've found a special place where everything is peaceful, a

875
03:44:44.399 --> 03:44:52.040
place where you can feel relaxed and your natural sense

876
03:44:52.120 --> 03:45:03.000
of comfort, a place where you can be you, where

877
03:45:03.079 --> 03:45:10.200
you can accept yourself for who you are, the place

878
03:45:10.280 --> 03:45:20.440
where you're not trying to please anybody else ever, the

879
03:45:20.600 --> 03:45:29.120
place where you can actually not just love yourself, but

880
03:45:30.600 --> 03:45:37.879
in some ways more importantly, you can like yourself, appreciate

881
03:45:39.440 --> 03:45:54.479
who you are. That sense of gratitude is in the

882
03:45:54.719 --> 03:46:05.680
air all around you. That's also a place where you

883
03:46:08.040 --> 03:46:15.959
can actually feel the healing energy soaking into your body.

884
03:46:22.639 --> 03:46:34.000
Healing energy soaking into your body, and that healing energy

885
03:46:34.399 --> 03:46:44.680
spreads through your veins, traveling to each and every single

886
03:46:45.079 --> 03:46:56.239
part of your body, and you start to realize that actually,

887
03:46:57.040 --> 03:47:03.120
that healing energy, it's not just entered into your brain,

888
03:47:05.959 --> 03:47:15.440
it's become part of your brain, and that spinal fluid

889
03:47:18.120 --> 03:47:28.879
is now mixed with healing energy, not just allowing you

890
03:47:29.159 --> 03:47:37.159
to feel so much more relaxed and healthy in this moment,

891
03:47:41.680 --> 03:47:51.079
but also you start to realize that actually, what's happening

892
03:47:51.319 --> 03:47:59.840
now with that healing, relaxing energy spreading through your body,

893
03:48:01.760 --> 03:48:12.600
it's actually changing your life. It's actually changing the way

894
03:48:12.719 --> 03:48:19.319
you're going to feel not just now, but tomorrow and

895
03:48:19.399 --> 03:48:28.360
the next day. As your health improves, not just your

896
03:48:28.440 --> 03:48:36.200
physical health, but your mental health. Things that used to

897
03:48:36.360 --> 03:48:42.479
bother you in the past, for some reason, no longer

898
03:48:43.799 --> 03:48:50.360
have the effect that they used to because something has

899
03:48:50.799 --> 03:49:01.280
changed deep within you. Maybe things things they used to

900
03:49:03.559 --> 03:49:13.000
cause you to feel anger no longer have that power

901
03:49:15.879 --> 03:49:20.959
to control you the way they seem to be able

902
03:49:21.040 --> 03:49:31.959
to before. As you realize that you're the one who

903
03:49:32.120 --> 03:49:46.440
decides what affects you. You're the one who decides to

904
03:49:46.639 --> 03:49:59.520
feel relaxed and calm when you choose to enjoy noticing

905
03:50:00.639 --> 03:50:15.239
these natural developments of healing, continuing to grow and improve

906
03:50:15.639 --> 03:50:26.639
your life day by day, including of course, your ability

907
03:50:28.760 --> 03:50:43.840
to relax so much easier and sleeping is the most

908
03:50:44.120 --> 03:50:55.120
natural thing in the world to you, because falling asleep

909
03:50:55.319 --> 03:51:03.639
is something that you've done so many times in your life,

910
03:51:06.879 --> 03:51:10.920
and you know that you were born, as we all were,

911
03:51:11.719 --> 03:51:21.639
with the ability to fall asleep naturally. We were born

912
03:51:23.040 --> 03:51:33.440
with that ability to just drift off into a deep,

913
03:51:34.719 --> 03:51:46.520
healing sleep. Even when we're kids, sometimes will fall asleep

914
03:51:46.600 --> 03:51:50.600
when we don't even want to try to tell us

915
03:51:50.719 --> 03:51:55.079
stay awake. Maybe it's a birthday in the morning, or

916
03:51:55.159 --> 03:51:59.360
it's Christmas or holiday or something we look forward to.

917
03:52:00.040 --> 03:52:04.000
We don't want to go to sleep. But the more

918
03:52:04.559 --> 03:52:09.440
we want to stay awake, the more we just start

919
03:52:09.559 --> 03:52:17.879
to drift. And the more you fight drifting, the more

920
03:52:17.920 --> 03:52:20.479
you try to stop yourself and drift in a safe

921
03:52:22.600 --> 03:52:33.680
the deeper and stronger that drifting becomes. Because we're born

922
03:52:34.639 --> 03:52:40.479
not just with the need to relax deeply and to

923
03:52:40.680 --> 03:52:50.520
naturally fall asleep, but it's our birthright, it's part of

924
03:52:50.600 --> 03:53:03.479
our DNA, and sometimes get older in life, perhaps at

925
03:53:03.719 --> 03:53:16.840
times we have forgotten that relaxing completely. It's not only

926
03:53:18.040 --> 03:53:41.520
a wonderfully pleasant experience, it's also really easy. It's very,

927
03:53:42.360 --> 03:53:48.559
very easy to let go, because that's all it is.

928
03:53:48.760 --> 03:53:49.239
It is just.

929
03:53:52.760 --> 03:54:04.200
Deciding to let go. And when you press the play

930
03:54:04.280 --> 03:54:14.559
button on my recordings, you have given permission for my

931
03:54:14.799 --> 03:54:22.879
voice to relax you. When you press that play button,

932
03:54:23.920 --> 03:54:32.319
you have given me permission for my words to affect

933
03:54:34.840 --> 03:54:46.639
you in a positive, only a positive way, opening up

934
03:54:51.879 --> 03:55:10.120
your mind to useful and healing suggestions that can have

935
03:55:14.639 --> 03:55:22.079
such an amazing effect on how you feel right now,

936
03:55:26.840 --> 03:55:36.680
as well as those changes that continue long after the

937
03:55:36.799 --> 03:55:47.479
recording ends, those changes within you that continue to flourish

938
03:55:48.319 --> 03:56:06.600
and grow, transforming your life in positive, beautiful way, allowing

939
03:56:07.120 --> 03:56:13.639
you to move forward in your life in the direction

940
03:56:13.959 --> 03:56:31.159
that you choose for yourself. And this feeling, this feeling

941
03:56:31.440 --> 03:56:46.959
that you can experience a safety, comfort, calmness, just feels

942
03:56:47.079 --> 03:57:08.159
so nice. It's such a healthy place to be, and

943
03:57:08.360 --> 03:57:26.120
that positivity grows within you each and every day. Moving forward,

944
03:57:29.920 --> 03:57:40.920
you're going to find that you're more relaxed physically, and

945
03:57:41.120 --> 03:57:49.760
in your mind is more relaxed. And it's not that

946
03:57:49.920 --> 03:57:55.440
you're thinking slower, it's just that your mind will be

947
03:57:55.680 --> 03:58:07.479
less clogged up with unnecessary, sorry negativity, because from now on,

948
03:58:08.159 --> 03:58:17.799
your mind rejects negativity. From now on, you're going to

949
03:58:17.959 --> 03:58:34.840
start noticing when negativity arises, and you can just say stop, stop,

950
03:58:37.719 --> 03:58:44.440
and that negativity will turn around and leave you alone.

951
03:58:52.440 --> 03:59:11.760
Stop and that negativity would disappear. And as you notice

952
03:59:12.079 --> 03:59:20.399
that you feel way more relaxed than you probably expected,

953
03:59:26.559 --> 03:59:36.120
you can now congratulate yourself because you're the person that

954
03:59:36.239 --> 03:59:42.360
has done this. You are the one that has opened

955
03:59:42.600 --> 03:59:50.280
your mind up to the simple facts that you can

956
03:59:50.760 --> 03:59:55.360
feel more relaxed in your body and in your mind.

957
04:00:01.559 --> 04:00:07.479
You've opened your mind up to the birthright of being

958
04:00:07.520 --> 04:00:24.360
able to just fall asleep easily when you choose. And

959
04:00:24.520 --> 04:00:31.479
that's a nice feeling. Don't you think it feels nice?

960
04:00:31.600 --> 04:00:40.920
Doesn't it? To feel calm? All that healing energy is

961
04:00:41.040 --> 04:00:51.920
spreading through your body and your mind to spend time

962
04:00:52.159 --> 04:01:02.959
in a special place where negativity can no longer enter.

963
04:01:09.399 --> 04:01:18.600
Negativity is banned, it's barred, it's not allowed entry. Doesn't

964
04:01:18.879 --> 04:01:22.360
it doesn't. This doesn't deserve to be here. It doesn't

965
04:01:22.520 --> 04:01:41.200
belong here. Negativity has no place in your life, which

966
04:01:41.360 --> 04:01:56.120
makes room for more comfort, more heathing, more relaxation, more peace.

967
04:02:13.040 --> 04:02:24.840
It feels nice, doesn't it? Just the let go with everything.

968
04:02:38.440 --> 04:02:42.879
I'm not gonna count down now from twenty down to one.

969
04:02:46.319 --> 04:02:52.799
You can continue to relax. If you choose, you can

970
04:02:56.000 --> 04:03:06.479
drift to sleep. With every number you hear me say,

971
04:03:10.799 --> 04:03:18.120
you can fill twice as relaxed, or if you choose,

972
04:03:18.319 --> 04:04:52.760
you can fill twice as sleeping now twenty nineteen, eighteen, seven, eighteen, sixteen, fifteen, fourteen, thirteen, two, twelve, eleven,

973
04:04:59.719 --> 04:05:42.799
t ten, nine, eight, seven, six, five.

974
04:05:49.360 --> 04:06:00.280
Four h.

975
04:06:23.040 --> 04:06:32.840
This is your time to just take a break, your

976
04:06:33.000 --> 04:06:43.719
time to relax, to allow your mind to slow down,

977
04:06:52.399 --> 04:07:06.440
to give yourself permission to take a break from everything.

978
04:07:11.200 --> 04:07:15.680
And you're the only person that can make that decision.

979
04:07:18.520 --> 04:07:21.239
You're the only person that can actually tell your mind

980
04:07:26.079 --> 04:07:50.319
to just relax, to just take some time off so

981
04:07:50.479 --> 04:07:55.319
that you can focus on your body, getting in touch

982
04:07:55.639 --> 04:08:10.280
with how you feel physically, and in the process of

983
04:08:13.120 --> 04:08:17.840
this body scan where you focus on different parts of

984
04:08:17.920 --> 04:08:28.719
your body, those parts that you focus on and observe

985
04:08:31.680 --> 04:08:40.040
even though you're not purposely requesting for those parts of

986
04:08:40.120 --> 04:08:47.600
your body to relax, it's kind of expected. You expect

987
04:08:49.000 --> 04:08:56.639
when you listen to my voice to feel more relaxed naturally,

988
04:09:02.159 --> 04:09:10.600
because when you're listening to me, your attention is focused

989
04:09:12.360 --> 04:09:23.559
on my words, and as my words guide you to

990
04:09:23.719 --> 04:09:36.079
focus on those parts of your body, your focus increases,

991
04:09:43.200 --> 04:09:59.520
which actually calms your mind. And when your mind calms down,

992
04:10:04.399 --> 04:10:26.479
your body relaxes. And when your body calms down, your

993
04:10:26.639 --> 04:10:43.479
mind relaxes. And even though we've not really started to

994
04:10:43.639 --> 04:10:56.319
focus on your body, you can already feel that healing

995
04:10:56.600 --> 04:11:11.040
energy spreading through your body, pushing out stress and tension,

996
04:11:15.200 --> 04:11:22.479
healing all the parts of your body, including your skin,

997
04:11:23.639 --> 04:11:30.559
your bones, your blood, all of your organs inside your body,

998
04:11:31.959 --> 04:11:38.719
all of the muscles, all of the fat, all of everything,

999
04:11:40.600 --> 04:11:46.760
every hair on your body is filled with that healing energy.

1000
04:11:54.799 --> 04:12:10.520
And when your brain fills with that healing energy, the

1001
04:12:10.760 --> 04:12:35.159
feeling of comfort and relaxation increases, deeply increases in a

1002
04:12:35.280 --> 04:12:50.159
way to your mind starts to fill, perhaps bit drowsy

1003
04:12:55.440 --> 04:13:05.959
because it's not needed, and it may start to drift

1004
04:13:14.760 --> 04:13:21.440
if that's what's needed. So if you're listening to this

1005
04:13:23.520 --> 04:13:27.760
and what you need is deep relaxation, that's what you get.

1006
04:13:29.959 --> 04:13:31.399
If what you need is.

1007
04:13:33.120 --> 04:13:40.079
To fall asleep naturally and easily as your mind drifts,

1008
04:13:42.639 --> 04:13:56.879
that's also what happened because by pressing that play button

1009
04:13:57.799 --> 04:14:02.760
on the podcast and listening to me, you give permission

1010
04:14:04.719 --> 04:14:15.239
for your body and your mind. In fact, you give

1011
04:14:15.360 --> 04:14:20.200
the command to your body and your mind to relax

1012
04:14:24.040 --> 04:14:32.760
deeply and to drift off to sleep if that's what

1013
04:14:33.200 --> 04:14:49.079
you want or need. And as I focus on the

1014
04:14:49.200 --> 04:15:00.559
different parts of your body, you may start to just drift.

1015
04:15:04.639 --> 04:15:08.600
And then you come back again and you hear me talking,

1016
04:15:08.920 --> 04:15:13.120
and I'm focusing on a different part of your body,

1017
04:15:17.920 --> 04:15:27.799
and you may find yourself drifting. You don't realize you're

1018
04:15:27.879 --> 04:15:36.079
drifting until you stop drifting and you're alert again to

1019
04:15:36.239 --> 04:15:42.200
my voice. Focusing on a different part of your body

1020
04:15:43.479 --> 04:15:53.959
starts to relax even deeper, because that drifting is basically

1021
04:15:54.200 --> 04:16:06.559
you already in the sleep zone. And the more you drift,

1022
04:16:07.319 --> 04:16:15.440
the longer you drift, and the longer you drift, eventually

1023
04:16:17.239 --> 04:16:27.079
that drifting continues into sleep, and that's the last you

1024
04:16:27.239 --> 04:16:30.879
remember until you wake up.

1025
04:16:35.239 --> 04:16:36.280
In your own time.

1026
04:16:37.639 --> 04:16:46.440
When you experience the right amount of sleep. Fear because

1027
04:16:46.479 --> 04:16:50.959
when you do, and if you do for a sleep,

1028
04:16:51.159 --> 04:17:08.440
it's extremely pleasant, so relaxing, mhm, so deep healing sleep.

1029
04:17:18.600 --> 04:17:26.399
It feels so nice to relax into your own body

1030
04:17:26.639 --> 04:17:35.280
and mind, you as you feel that healing energy is

1031
04:17:35.440 --> 04:17:48.799
spreading through it, relaxing us so deeply, relaxing, use so

1032
04:17:50.920 --> 04:18:14.040
so deeply. We start to focus on your eyes, moving

1033
04:18:14.280 --> 04:18:51.319
down to your jaw, down to your neck, your shoulders, palms, head,

1034
04:18:59.680 --> 04:19:39.719
thus your chest, stomach, your back, your spine, your hips,

1035
04:19:47.639 --> 04:20:28.479
your legs, your feet, your toes, and then feeding, feeting,

1036
04:20:29.399 --> 04:20:41.719
spreading and growing inside your body, feeling you up. Now

1037
04:20:45.120 --> 04:20:55.239
let's focus again, are parts of your body? Focusing this

1038
04:20:55.479 --> 04:21:06.200
time on your forehead. Now on your mouth, your lips,

1039
04:21:08.239 --> 04:21:27.319
your tongue, the whole of your mouth. Focus in on

1040
04:21:27.479 --> 04:21:37.719
your fingers. Maybe you could move your fingers a little bit.

1041
04:21:38.040 --> 04:21:53.479
You can focus on each one individually, both hands. And

1042
04:21:53.639 --> 04:21:57.600
even though you focus on both of your hands, now

1043
04:21:59.280 --> 04:22:07.639
they're almost seemed to just melt into one. Where is

1044
04:22:07.680 --> 04:22:15.280
your right hand? Start in your left hand end almost

1045
04:22:15.440 --> 04:22:27.000
as if just mixed together. Now focusing on your knees,

1046
04:22:32.879 --> 04:22:55.879
just noticing how your knees fell. Now focusing on your elbows,

1047
04:22:58.639 --> 04:23:11.040
Focusing on both of your elbows. Just observing the feeling

1048
04:23:13.760 --> 04:23:45.680
of your elbows now focusing abserving the back of your neck,

1049
04:23:55.639 --> 04:24:36.680
feeding that energy m back with your neck, absurd your ankles,

1050
04:24:46.120 --> 04:25:58.159
being aware of physical sensations in your ankles, like you see, no,

1051
04:26:01.280 --> 04:26:16.680
your toes on both of your feet, being aware how

1052
04:26:19.000 --> 04:27:09.799
your toes. Yeah, right now nine you then how you

1053
04:27:10.479 --> 04:27:59.200
entire body feels, noticing your mind feels now letting go,

1054
04:28:07.959 --> 04:28:49.360
letting go, letting go everything, letting go, letting go, letting

1055
04:28:50.040 --> 04:29:16.879
go everything. Thing. I'm going to start now, and I'd

1056
04:29:16.959 --> 04:29:19.239
like you just, first of all, just to see yourself

1057
04:29:20.840 --> 04:29:27.040
lying down on that message table, lying on your front.

1058
04:29:28.280 --> 04:29:36.239
Your head is supported, your arms are supported, and you

1059
04:29:36.319 --> 04:29:42.959
feel comfortable and breathing. It's really easy, and you feel

1060
04:29:46.479 --> 04:29:49.479
you feel confident in how you look as well. So

1061
04:29:49.879 --> 04:29:54.040
there's none of that issue of body problems or shyness

1062
04:29:54.959 --> 04:30:03.079
because I'm a professional and this is a therapy session,

1063
04:30:03.920 --> 04:30:11.840
so none of that stuff matters whatsoever. This is about you.

1064
04:30:14.719 --> 04:30:20.440
This is about how you feel and how you can

1065
04:30:21.920 --> 04:30:27.559
enjoy that sense of comfort and relaxation that comes from

1066
04:30:28.959 --> 04:30:34.600
letting go and allowing my hands, that my fingers to

1067
04:30:34.719 --> 04:30:46.159
relax you by a message your body. So I want

1068
04:30:46.200 --> 04:30:51.159
to start off just by placing my hands on the

1069
04:30:51.200 --> 04:30:56.120
back of your head, just gently, just you can feel

1070
04:30:56.280 --> 04:31:04.520
what my hands feel like really on you. Yeah, so

1071
04:31:04.680 --> 04:31:06.920
you can maybe feel the warmth of my hands on

1072
04:31:07.000 --> 04:31:12.319
the back of your head. And with my hands to

1073
04:31:12.399 --> 04:31:16.360
the side of your head, not pressing, but just holding

1074
04:31:16.559 --> 04:31:22.600
there very gently, maybe over your ears, and a little

1075
04:31:22.600 --> 04:31:26.799
bit on your face, just so you can feel my

1076
04:31:27.000 --> 04:31:42.000
hands so you can become accustomed to them. And now

1077
04:31:42.280 --> 04:31:44.440
put my hands on the back of your head again

1078
04:31:44.920 --> 04:31:51.680
and gently let them slide down onto the back of

1079
04:31:51.760 --> 04:32:09.319
your neck. You can feel my hands gently stroking the

1080
04:32:09.399 --> 04:32:15.879
back of your neck to start with, just so you

1081
04:32:15.959 --> 04:32:20.239
can get used to the the feeling of my hands

1082
04:32:20.319 --> 04:32:28.319
on your skin, get accustomed to realize that you're safe

1083
04:32:29.360 --> 04:32:38.120
and it's all good, it's all fine. And I'm going

1084
04:32:38.200 --> 04:32:42.319
to start gently messaging the muscles in the back of

1085
04:32:42.440 --> 04:32:58.239
your neck with both hands. Now, this is a very

1086
04:32:58.399 --> 04:33:06.479
trusting situation really, because our necks are so fragile and

1087
04:33:06.599 --> 04:33:10.680
to have someone have their hands around your neck in

1088
04:33:10.840 --> 04:33:16.119
that way can sometimes be problematic for people, which is

1089
04:33:16.159 --> 04:33:20.560
why massages are quite good because it allows you to

1090
04:33:20.680 --> 04:33:35.000
relax and to get in touch with trust to feel

1091
04:33:35.119 --> 04:33:47.279
peaceful and calm, and there's a massage the sides of

1092
04:33:47.400 --> 04:33:55.279
your neck, gently moving from the bottom of your neck.

1093
04:33:56.959 --> 04:33:59.479
It would be sort of near where your shoulders start,

1094
04:33:59.560 --> 04:34:06.240
I guess, all the way up to your jaw. Your

1095
04:34:06.319 --> 04:34:09.599
ear is kind of area that side of your neck.

1096
04:34:12.360 --> 04:34:14.919
Of course, it's a lot longer than the front of

1097
04:34:15.000 --> 04:34:31.119
your neck. The message in the back of your neck,

1098
04:34:34.959 --> 04:34:43.759
especially that area where perhaps we hold tension, and as

1099
04:34:43.799 --> 04:34:48.479
that area's message, you can actually feel a sense of

1100
04:34:48.639 --> 04:34:56.639
release in the back of your neck and maybe you

1101
04:34:56.799 --> 04:35:02.119
can breathe it out as well. Notice how it feels.

1102
04:35:02.360 --> 04:35:15.560
Notice how you feel. They're moving down to that area

1103
04:35:16.159 --> 04:35:23.759
between your neck and your shoulders, that musty area, starting

1104
04:35:23.840 --> 04:35:30.799
to message that area on both sides. I mean, this

1105
04:35:30.880 --> 04:35:33.319
would be the area that a lot of people would

1106
04:35:33.439 --> 04:35:36.119
message if they were going to give you like a

1107
04:35:36.240 --> 04:35:42.319
shoulder message. Even that's not technically the shoulders, but it's

1108
04:35:42.360 --> 04:35:46.520
all the muscles that lead to the shoulders from the

1109
04:35:46.680 --> 04:35:54.119
neck and again that can hold tension and stress. And

1110
04:35:54.279 --> 04:36:02.200
when massaged sometimes a nice deep message is useful, and

1111
04:36:02.520 --> 04:36:18.119
you decide how deep that message is and just allow

1112
04:36:20.000 --> 04:36:25.040
my knuckles just to dig in to get to those

1113
04:36:25.240 --> 04:36:35.400
muscles and to really relaxed all the time being firm

1114
04:36:36.040 --> 04:36:53.119
yet gentle with you and just stroking down that area

1115
04:36:55.959 --> 04:37:02.080
to your actual shoulders, moving into the muscles of your shoulders,

1116
04:37:08.119 --> 04:37:12.919
and maybe initially just pulling up the shoulders a little

1117
04:37:12.919 --> 04:37:16.360
bit off the table, just to give you a little

1118
04:37:16.400 --> 04:37:26.840
bit of a stretch, but very gently. And you've got

1119
04:37:26.880 --> 04:37:30.479
the muscles at the front of your shoulders, the sides

1120
04:37:30.720 --> 04:37:41.279
and the back. Again, this is a part that can

1121
04:37:41.400 --> 04:37:46.599
really take quite a bit of pressure, quite a bit

1122
04:37:46.680 --> 04:37:56.880
of needing if if you wish to really release the

1123
04:37:57.080 --> 04:38:05.319
tension to really get into those muscles, and you can

1124
04:38:05.479 --> 04:38:09.639
let your fingers in there make you feel really nice.

1125
04:38:11.599 --> 04:38:19.159
Sometimes just being stroked gently or being massaged quite strongly,

1126
04:38:22.840 --> 04:38:32.279
it can all be beneficial to the relaxation with the

1127
04:38:32.360 --> 04:38:45.840
muscles in your shoulders. Now to move down your arms,

1128
04:38:52.439 --> 04:38:55.959
we do one arm at a time, starting with your

1129
04:38:56.119 --> 04:39:06.319
right arm. What I do is I just lift your

1130
04:39:06.479 --> 04:39:09.279
arm up, just hold it to the side of you

1131
04:39:12.520 --> 04:39:17.319
the way it still be attached, and I just message

1132
04:39:18.840 --> 04:39:31.560
the tops of your arms all the way down to

1133
04:39:31.720 --> 04:39:58.520
your forearms into your wrists, gently messaging that part. The

1134
04:39:58.720 --> 04:40:05.479
softer part, which is the underpart of the arm, which

1135
04:40:05.680 --> 04:40:10.599
leads to the crease in your elbow the inside it's

1136
04:40:10.759 --> 04:40:28.000
much more sensitive skin. Sometimes just having that stroked, I

1137
04:40:28.119 --> 04:40:44.959
feel really nice, pleasurable and relaxing. Now moving down to

1138
04:40:45.080 --> 04:40:57.400
your right hand, just holding your hand in both of

1139
04:40:57.520 --> 04:41:07.200
my hands, just pressing gently on the back of your

1140
04:41:07.319 --> 04:41:18.040
hand and stretching your fingers ever so lightly at the

1141
04:41:18.119 --> 04:41:33.080
same time, pressing down and massaging each finger, and then

1142
04:41:33.279 --> 04:41:44.240
starting to massage the palms of the hand. Just turning

1143
04:41:44.360 --> 04:41:55.119
the hand gently, stretching it gently, and actually having your

1144
04:41:55.279 --> 04:42:03.400
hand held can really be an emotional experience sometimes, even

1145
04:42:03.439 --> 04:42:07.959
if it is a stranger, So when you don't know

1146
04:42:08.240 --> 04:42:13.560
very well, like a massage person or a therapist, maybe

1147
04:42:15.599 --> 04:42:28.439
because it's intimate and you can feel nice, you can

1148
04:42:28.520 --> 04:42:39.680
feel safe. As I put that right arm back down

1149
04:42:39.759 --> 04:42:47.919
where it was, gonna do the same with your left

1150
04:42:48.080 --> 04:43:01.360
arm exactly the same. Massage the muscles and your arm

1151
04:43:01.880 --> 04:43:09.919
all the way down, do your rest stroking the inside

1152
04:43:10.040 --> 04:43:19.479
of your arm, just being gentle or as firm as

1153
04:43:19.639 --> 04:43:42.880
you require, and then massaging your left hand, stretching the fingers, gently,

1154
04:43:45.400 --> 04:44:01.799
massaging the palm of your left hand. H you feel

1155
04:44:02.240 --> 04:44:30.000
so so relaxing, so comforting, and I just rest your

1156
04:44:30.159 --> 04:44:44.080
left arm back down. Start to message your back, the

1157
04:44:44.240 --> 04:44:55.759
biggest part of your body, starting at the top, starting

1158
04:44:55.840 --> 04:44:59.319
again where we already have been, an area at the

1159
04:44:59.439 --> 04:45:06.080
top in between your shoulders, near your neck. Going back,

1160
04:45:06.799 --> 04:45:12.200
the massage in the area again, but this time moving downwards,

1161
04:45:18.720 --> 04:45:24.439
taking a downward stroke to the middle of your back,

1162
04:45:26.880 --> 04:45:32.360
working from the outside inwards. It's a massage in the

1163
04:45:34.639 --> 04:45:44.240
your back, but the outsides of your back, the parts

1164
04:45:46.919 --> 04:45:59.720
where your arms would maybe rest against, almost the part

1165
04:45:59.840 --> 04:46:13.279
that connects your front to your back. Just messaging down

1166
04:46:15.479 --> 04:46:24.799
firmly but gently, as firm as you want, moving down

1167
04:46:25.000 --> 04:46:28.639
and moving across a little bed, and moving all the

1168
04:46:28.720 --> 04:46:36.599
way down again, being very gentle yet firm as you choose.

1169
04:46:43.000 --> 04:46:47.680
Eventually you get to the spine. We can massage the

1170
04:46:47.799 --> 04:46:52.000
muscles and either side of your spine from the top

1171
04:46:52.080 --> 04:46:58.119
of your neck all the way down to your lower back.

1172
04:47:04.360 --> 04:47:10.439
We can do that a few times. Sometimes people would

1173
04:47:10.520 --> 04:47:17.360
use the knuckle or the you know, two fingers and

1174
04:47:17.560 --> 04:47:23.919
just go your side of the spine, almost just push down,

1175
04:47:24.759 --> 04:47:27.080
go all the way down to the bottom of the spine,

1176
04:47:28.720 --> 04:47:38.400
each time releasing tension and opening up the body. Stretching

1177
04:47:39.560 --> 04:47:46.479
your body so that you feel more relaxed but at

1178
04:47:46.520 --> 04:48:02.799
the same time rejuvenated. And now I'm going to move

1179
04:48:02.959 --> 04:48:11.240
to one side, to your right side, and from the

1180
04:48:11.319 --> 04:48:16.799
bottom of your ribs to your pelvis, I'm going to

1181
04:48:16.919 --> 04:48:23.599
massage that area of your back. I'll stretch over the

1182
04:48:23.680 --> 04:48:28.439
other side and I will pull the muscles gently and

1183
04:48:28.680 --> 04:48:33.680
massage and push from one end that side or right

1184
04:48:33.759 --> 04:48:38.520
to my side. It's in the middle of fact to

1185
04:48:38.560 --> 04:48:43.279
where your spine is. Massage in that side of your

1186
04:48:43.360 --> 04:48:50.400
spine the opposite side to where I'm standing. It's almost

1187
04:48:50.560 --> 04:48:57.840
like kneading bread. There's that big area which is firm,

1188
04:48:58.599 --> 04:49:08.080
yet it's there to message. Potentially one of the most

1189
04:49:08.159 --> 04:49:15.319
important places to actually have a message because you really

1190
04:49:15.520 --> 04:49:20.959
feel it. You really feel the release and the pleasure

1191
04:49:22.319 --> 04:49:29.520
of having your lower back massaged. It releases so much

1192
04:49:30.080 --> 04:49:38.439
from your body that's not useful, starting a healing process

1193
04:49:40.080 --> 04:49:52.840
which will continue long after this recording is over. The

1194
04:49:53.040 --> 04:49:56.159
message in this part of your body not only feels

1195
04:49:56.319 --> 04:50:02.319
really good for you, it's actually un to do because

1196
04:50:02.400 --> 04:50:07.759
it is, as I said, like kneading bread. It's a

1197
04:50:07.880 --> 04:50:12.040
part that you can really get hold of and really

1198
04:50:12.240 --> 04:50:25.400
message deeply. If that's your choice, and then I'm going

1199
04:50:25.479 --> 04:50:27.439
to move over to the other side of your body

1200
04:50:27.959 --> 04:50:36.680
and do the same with the opposite part of your

1201
04:50:36.759 --> 04:50:43.799
lower back, kneading and messaging from your sides all the

1202
04:50:43.880 --> 04:50:51.040
way to the middle of your back where your spine

1203
04:50:51.159 --> 04:51:04.880
is pressing and kneading firm and gentle at the same time.

1204
04:51:06.880 --> 04:51:19.360
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1205
04:51:19.720 --> 04:51:31.400
relaxation or mixed together. Plus there's that feeling from your

1206
04:51:31.439 --> 04:51:36.599
stomach as it's being stretched. Even though you're in your

1207
04:51:36.680 --> 04:51:41.000
stomach now, you can feel it being stretched because that

1208
04:51:41.119 --> 04:51:52.680
whole area is connected to your stomach. Now we're gonna

1209
04:51:52.759 --> 04:51:58.040
move or move further up to your top of your body,

1210
04:51:58.720 --> 04:52:06.560
and we did the same this time, starting with your

1211
04:52:06.680 --> 04:52:12.639
upper back. Put my hands forward over and mass massage

1212
04:52:12.720 --> 04:52:19.599
in that area up to your spine, from the side

1213
04:52:19.639 --> 04:52:23.639
of your body up to your spine. So some of

1214
04:52:23.720 --> 04:52:30.759
that message area, that muscle tissue or whatever fatty tissue

1215
04:52:30.799 --> 04:52:36.400
even will be possibly from your chest. There's all connected

1216
04:52:36.840 --> 04:52:43.040
chest and the back connect together. I'm going to be

1217
04:52:43.200 --> 04:52:48.159
massaging and just pulling some of that skin from your

1218
04:52:48.319 --> 04:52:57.759
side up and massaging that area of your upper back

1219
04:52:59.520 --> 04:53:06.080
all the way to your spine, and then I'll move

1220
04:53:06.159 --> 04:53:08.959
down a bit and I'll continue with the middle of

1221
04:53:09.000 --> 04:53:16.520
your back, doing exactly the same thing as gentle, as

1222
04:53:18.319 --> 04:53:29.720
deep as you choose. Now, I'll move or the other

1223
04:53:29.880 --> 04:53:34.680
side again and do the exact same thing with the

1224
04:53:34.799 --> 04:53:44.200
top of your back on the other side, from pretty

1225
04:53:44.240 --> 04:53:57.759
much underneath your arm area really to your spine, and

1226
04:53:57.840 --> 04:54:04.560
then continue in that all the way down, including your

1227
04:54:04.639 --> 04:54:21.439
lower your middle of your back. Now I'm gonna go

1228
04:54:21.880 --> 04:54:28.159
to your thighs, the backs of your thighs, and the

1229
04:54:28.319 --> 04:54:38.240
sides of your thighs, starting with your right leg. Massage

1230
04:54:38.360 --> 04:54:47.919
in the back and the sides of your thighs gently

1231
04:54:48.200 --> 04:54:54.080
and firmly. There's a lot of muscles there. It's an

1232
04:54:54.119 --> 04:54:57.680
area that can be very tense at times and maybe

1233
04:54:58.400 --> 04:55:00.880
needs a little bit more pressure than the rest of

1234
04:55:00.919 --> 04:55:09.560
the body that's up to you. You can gently stroke

1235
04:55:09.639 --> 04:55:16.560
the back of your legs where you know, opposite your

1236
04:55:16.639 --> 04:55:24.520
knee joint or underneath your knee joint, very sensitive, gentle area.

1237
04:55:31.439 --> 04:55:38.599
And then working down to your calf muscles, Massage in

1238
04:55:38.720 --> 04:55:47.919
your calf muscles thoroughly and deeply, if you choose, using

1239
04:55:48.040 --> 04:56:07.080
both hands, fingers, digging deep to your ankles, in the

1240
04:56:07.200 --> 04:56:14.000
back of your back of your ankles, just gently message

1241
04:56:14.080 --> 04:56:25.959
in that area, maybe lifting the leg and stretching a

1242
04:56:26.040 --> 04:56:51.639
little bit, moving to the right foot, massaging the bottom

1243
04:56:51.720 --> 04:57:05.840
of your feet and the side of your feet gently

1244
04:57:06.119 --> 04:57:15.400
but firm enough so they don't tickle, and just allow

1245
04:57:18.000 --> 04:57:21.279
the pleasure that you get from having your feet massage

1246
04:57:24.040 --> 04:57:30.840
to just overtake you as I continue to message your feet,

1247
04:57:33.319 --> 04:57:41.279
the bottoms of your feet, the sides, your arches, your heel.

1248
04:57:43.720 --> 04:57:45.919
You can put a lot of pressure into your heel

1249
04:57:46.720 --> 04:57:51.720
and it feels amazing, Yet the arches need to be

1250
04:57:51.840 --> 04:58:03.520
a bit more gentle. Stretching your toes gently, a massage

1251
04:58:03.639 --> 04:58:09.639
in the bottoms of your toes with my fingers, each

1252
04:58:09.759 --> 04:58:23.400
one individually. Moving her to the left leg to do

1253
04:58:23.599 --> 04:58:32.319
exactly the same thing, starting at the top of the thighs,

1254
04:58:34.560 --> 04:58:37.080
work in the back of the thighs and the sides,

1255
04:58:38.720 --> 04:58:49.119
massaging deeply and gently the whole area, working all the

1256
04:58:49.200 --> 04:59:02.000
way down. And this is an area that maybe you

1257
04:59:02.080 --> 04:59:09.840
could like to spend more time relaxing and messaging. So

1258
04:59:09.959 --> 04:59:16.080
perhaps if you wanted like a bigger future recording where

1259
04:59:16.159 --> 04:59:25.080
spend more time on one particular area. As you move

1260
04:59:25.200 --> 04:59:37.880
down to your calf muscles. Massage in your calf muscles

1261
04:59:39.400 --> 04:59:53.279
firmly and gently, moving down your rain coord into your feet,

1262
04:59:55.159 --> 05:00:01.439
Massage in the backs of your feet, bottoms of your feet,

1263
05:00:06.599 --> 05:00:13.639
stretching your toes, and message in each tone individually, and

1264
05:00:13.759 --> 05:00:19.639
the feeling of pleasure and release. The experience when your

1265
05:00:19.720 --> 05:00:41.840
having your feet massaged feels really good. Now should turn

1266
05:00:42.000 --> 05:00:53.119
over in your mind. Laying on your back, I'm just

1267
05:00:53.200 --> 05:01:06.520
going to start again for your neck area in your shoulders,

1268
05:01:10.520 --> 05:01:20.959
just to get back in touch with that area. And

1269
05:01:21.119 --> 05:01:32.720
as you move up, I can clean my hands, make

1270
05:01:32.799 --> 05:01:38.599
them more fresh, because now I'm gonna message your face gently,

1271
05:01:43.000 --> 05:01:53.080
starting off with your forehead. Your eyes are closed and

1272
05:01:54.200 --> 05:01:59.799
I can just stretch your eyes a little bit, push

1273
05:01:59.840 --> 05:02:10.680
you up on your eyebrows, and just messaging around your scalp,

1274
05:02:16.400 --> 05:02:25.840
massaging down your cheeks, around your ears, into your chaw,

1275
05:02:27.040 --> 05:02:49.479
gently the side of your neck chin m hm, and

1276
05:02:49.759 --> 05:02:57.159
just moving down from your neck down to your chest,

1277
05:03:00.959 --> 05:03:04.959
starting by massage in the very top of your chest

1278
05:03:08.799 --> 05:03:22.560
where the collarbone is either side of the collarbone, and

1279
05:03:22.599 --> 05:03:35.279
then just massage in the hole of the chest, moving

1280
05:03:35.360 --> 05:03:48.959
the chest around because it's quite a large area you

1281
05:03:49.040 --> 05:03:56.759
can move from one side to the next, moving my

1282
05:03:57.000 --> 05:04:07.720
hands underneath pretty much where your arms are. Stretching up,

1283
05:04:09.919 --> 05:04:12.959
stretching some of the muscles of your back in the process,

1284
05:04:18.240 --> 05:04:26.880
moving up over your chest, and they're moving down again

1285
05:04:39.520 --> 05:04:43.439
and then a layering my hands. They just message gently

1286
05:04:44.279 --> 05:04:51.040
and slide down towards your stomach, starting in the middle

1287
05:04:51.279 --> 05:04:58.040
of your chest, and then gradually my hands moving apart

1288
05:05:00.959 --> 05:05:07.360
and massaging and sliding at the same time, moving down

1289
05:05:11.240 --> 05:05:26.599
to just below your rid cage, moving down, then massaging

1290
05:05:26.720 --> 05:05:35.360
up again, giving your chest all the attention that it

1291
05:05:35.520 --> 05:05:50.080
needs to feel completely relaxed, remembering them. I'm also going

1292
05:05:50.119 --> 05:05:55.639
to be focusing on your sides as well, an area

1293
05:05:55.759 --> 05:06:01.919
that really doesn't get much attention. It feels really good

1294
05:06:03.159 --> 05:06:12.479
when it's massaged, just stroking my hands down the sides

1295
05:06:12.560 --> 05:06:19.279
of your body, just below your arms, all the way

1296
05:06:19.400 --> 05:06:32.520
down to your hips. Now move into your stomach area.

1297
05:06:34.599 --> 05:06:37.919
We're going to stand one side of you like I

1298
05:06:38.040 --> 05:06:42.520
did when I did your luwer back. I'm gonna do

1299
05:06:42.599 --> 05:06:48.639
a similar process of just stretching the muscles from your side,

1300
05:06:52.159 --> 05:07:04.159
gently massaging from one side to the next, move in

1301
05:07:06.759 --> 05:07:10.959
that whole area from below your ribs all the way

1302
05:07:11.080 --> 05:07:21.919
down to below your belly button, and then move around

1303
05:07:22.000 --> 05:07:31.880
to the other side of you and repeat that process

1304
05:07:32.200 --> 05:07:45.279
of relaxing deeply, calmly. You feel loose, you feel free.

1305
05:07:47.680 --> 05:07:52.360
And it's something about having your stomach message that's different

1306
05:07:52.439 --> 05:07:59.240
from any other part because we do have a tendency

1307
05:07:59.799 --> 05:08:03.720
of holding a different kind of stress in her stomach

1308
05:08:05.200 --> 05:08:13.000
that we may not be aware of. As a now

1309
05:08:13.200 --> 05:08:21.439
massage your stomach in front of your stomach, making circles

1310
05:08:22.919 --> 05:08:32.080
around your belly button, and then going the other way around.

1311
05:08:38.680 --> 05:08:44.400
There's a gentleness and a freedom that comes from feeling

1312
05:08:45.080 --> 05:08:55.319
how you're feeling. As I now move down the tops

1313
05:08:55.400 --> 05:09:02.159
of your thighs, the muscles message them and I can

1314
05:09:02.279 --> 05:09:08.240
do this two legs at the same time, pressing down,

1315
05:09:11.080 --> 05:09:17.240
massaging deeply those muscles in your thighs at front of

1316
05:09:17.319 --> 05:09:28.319
your thighs, and moving down to your knees, gently massaging

1317
05:09:28.400 --> 05:09:39.680
your knees, sliding down your shins, putting pressure on either

1318
05:09:39.840 --> 05:09:52.000
side of your shin gently softly but firmly, moving down

1319
05:09:52.360 --> 05:10:07.040
to your ankles, stroking the top of your feet, and

1320
05:10:07.240 --> 05:10:13.319
then with each foot in each hand, just gently messaging

1321
05:10:14.119 --> 05:10:22.400
the whole of the foot. The top, the bottom, your heel,

1322
05:10:22.919 --> 05:10:30.680
your ankle, your toes, messaging every part of your feet

1323
05:10:35.720 --> 05:10:41.759
feels so good to select, go and enjoy the process.

1324
05:10:47.400 --> 05:11:06.240
Enjoy feeling so deeply relaxed. So much comfort and so

1325
05:11:06.439 --> 05:11:23.200
many feelings come just from touching your skin. And you

1326
05:11:23.319 --> 05:11:29.560
can just lie there for as long as you choose,

1327
05:11:33.520 --> 05:11:43.000
enjoying the feeling of deep comfort from being massaged.

1328
05:11:45.000 --> 05:11:45.319
With me.

1329
05:11:52.520 --> 05:12:14.479
Enjoy feeling deeply right. And all we're gonna do is

1330
05:12:18.119 --> 05:12:34.599
blow out some candles. In your mind, there are going

1331
05:12:34.680 --> 05:12:45.040
to be a hundred candles, and you're going to blow

1332
05:12:45.240 --> 05:12:55.599
each one out individually, one by one, starting at one hundred.

1333
05:12:56.680 --> 05:13:04.040
As I count down all the way down to one,

1334
05:13:08.560 --> 05:13:17.479
and each time I say a number, you can imagine

1335
05:13:17.520 --> 05:13:23.959
that candle in front of you, and I'd like you

1336
05:13:24.080 --> 05:13:43.400
to actually physically gently blow that candle out, just so

1337
05:13:43.439 --> 05:13:51.919
it's not big blow, its just a gentle, and that

1338
05:13:52.279 --> 05:14:01.840
candle will extinguish. And then I'll say the next number

1339
05:14:03.360 --> 05:14:12.479
as we move down, and you can just blow that

1340
05:14:12.599 --> 05:14:22.560
one out as well. And as we move down the numbers,

1341
05:14:27.119 --> 05:14:35.799
you'll find yourself feeling more and more relaxed. If you

1342
05:14:36.000 --> 05:14:45.080
need to sleep, you'll also find yourself becoming incredibly tired

1343
05:14:46.319 --> 05:14:57.639
and sleepy. In fact, you may struggle to blow out

1344
05:14:57.799 --> 05:15:14.720
all one hundred of these candles as you feel more

1345
05:15:14.840 --> 05:15:42.520
and more deeply relaxed, more and more deeply tired, and

1346
05:15:42.959 --> 05:15:52.639
the further you go down, the more your mind starts

1347
05:15:53.119 --> 05:16:04.639
to drift. You may find that you stop listening to

1348
05:16:04.840 --> 05:16:17.319
me after a while. And even though there may be

1349
05:16:18.279 --> 05:16:26.279
background sounds where you are, you'll be aware of those

1350
05:16:26.479 --> 05:16:45.319
sounds at the moment you may start to just not

1351
05:16:45.560 --> 05:17:05.080
even notice them at all, because they're unimportant. Where I am,

1352
05:17:07.680 --> 05:17:12.479
I've got the sounds of the birds, there's horrors, the

1353
05:17:12.599 --> 05:17:20.479
pigeon who likes to say hello sometimes, and there's the

1354
05:17:20.560 --> 05:17:31.119
odd plane that goes by, maybe traffic and trains in

1355
05:17:31.240 --> 05:17:43.520
the distance. But none of that scene is important. Whatsoever?

1356
05:17:48.200 --> 05:17:57.680
Are candles you blow out? The less important anything is?

1357
05:18:02.599 --> 05:18:15.400
More candles you blow out, the further seemed to move away.

1358
05:18:21.000 --> 05:18:27.000
From sounds, from general.

1359
05:18:30.000 --> 05:18:30.240
Date.

1360
05:18:30.720 --> 05:18:41.200
Day's stuff seems to just move away on its own.

1361
05:18:46.479 --> 05:18:57.560
You feel more calm with every candle you blow out,

1362
05:19:00.639 --> 05:19:16.799
H guiding you to the next number, Do you hear

1363
05:19:16.959 --> 05:19:31.479
me say? And then you blow that candle out to H.

1364
05:19:36.000 --> 05:19:59.479
So easy, so simple, We're gonna start by introducing the

1365
05:19:59.720 --> 05:20:16.439
fact just candle which is a hundred first candle, she

1366
05:20:16.680 --> 05:20:33.240
is one hundred. When you blow that candle out, you'll

1367
05:20:33.439 --> 05:20:51.040
find immediately a slight change in how you feel, as

1368
05:20:51.119 --> 05:20:59.119
well as a real sense of positivity growing within you,

1369
05:21:05.200 --> 05:21:35.240
relaxation and sleepiness expanding. Starting with one hundred flower out

1370
05:21:35.319 --> 05:22:37.560
by candle now ninety nine, candle ninety eight, can do

1371
05:22:41.159 --> 05:24:15.919
ninety seven, Jenn ninety six, ten ninety five, hand ninety four,

1372
05:24:40.680 --> 05:25:49.840
can do ninety three, ten ninety two and ninety one,

1373
05:26:08.240 --> 05:27:41.959
ten to ninety and eighty nine and eighty eight and

1374
05:27:53.560 --> 05:30:27.720
eighties end eighty eight five Fenn tenn.

1375
05:30:38.840 --> 05:32:01.639
Fenn eighty two, six.

1376
05:32:00.919 --> 05:34:22.000
And two one jan seventy nine, Candle seventy eight, candle

1377
05:34:26.639 --> 05:35:27.759
seventy seven, candle seventy six, candle seventy five, candle seventy four,

1378
05:35:39.599 --> 05:36:45.200
candle seventy three, candle seventy two, candle seventy one, candle

1379
05:36:48.000 --> 05:37:45.680
seventy one, handle seventy and sixty nine, candle sixty eight,

1380
05:37:55.439 --> 05:38:58.119
candle sixty seven, candle sixty five, candle sixty four, candle

1381
05:39:00.319 --> 05:39:52.360
sixty four, candle sixty three, candle sixty two, and sixty

1382
05:39:52.479 --> 05:41:37.119
one candle sixty and fifty nine, hand fifty eight, candle

1383
05:41:40.919 --> 05:43:07.240
fifty seven, hand fifty six, candle fifty five, candle fifty four,

1384
05:43:29.479 --> 05:44:55.680
handle fifty three, candle fifty two, fifty two ten to

1385
05:44:58.919 --> 05:46:33.000
fifty two, candle fifit one, candle fifty candle fourteen nine,

1386
05:47:03.560 --> 05:48:55.360
candle forty eight, candle forty seven, candle forty six, candle

1387
05:48:58.720 --> 05:50:52.599
forty five, yell no foty two, candle for you, handle

1388
05:50:57.560 --> 05:52:58.040
forty camp thirty nine, thirty eight, can't do thirty seven,

1389
05:53:37.119 --> 05:55:10.439
canto thirty five, ten two thirty four, handle thirty three,

1390
05:55:43.040 --> 05:58:37.200
handle thirty one, chandle thirty and two in ten, nine, ten,

1391
05:58:41.720 --> 06:01:08.119
twenty eight and twenty seven, twenty six, can twenty five,

1392
06:01:46.599 --> 06:03:15.360
can ti four, en twenty three and twenty deep two

1393
06:03:48.080 --> 06:06:30.639
and twenty one and to witi yen and ninety candle

1394
06:06:33.680 --> 06:11:27.759
seventeen ten, sixteen chance fourteen ten, tu four and eleven ten, Yeah,

1395
06:12:34.479 --> 06:16:06.880
shame do nine ten eight, chen six cam can do, fo,

1396
06:16:45.400 --> 06:19:06.919
can do seven two ten four. Let go of all

1397
06:19:07.040 --> 06:19:15.240
of those thoughts, worries, concerns about the past, thoughts about

1398
06:19:15.279 --> 06:19:19.799
the future, and even things you've been thinking about today.

1399
06:19:21.880 --> 06:19:27.000
Just let it all go, because none of it is

1400
06:19:27.200 --> 06:19:41.639
useful in this moment. This is your opportunity to just

1401
06:19:42.000 --> 06:19:56.360
focus on feeling relaxed, allowing yourself to get in touch

1402
06:19:56.520 --> 06:20:05.959
with that natural sense of peace that we all have

1403
06:20:06.279 --> 06:20:13.439
within us. It's available for everyone. It just sometimes takes

1404
06:20:14.279 --> 06:20:18.040
a little bit of effort to set up the right

1405
06:20:20.479 --> 06:20:24.560
time and place in order for you to just let go.

1406
06:20:28.119 --> 06:20:33.599
Because when you do decide to let go and relax,

1407
06:20:36.200 --> 06:20:42.880
that's what your body starts to do because you've chosen,

1408
06:20:44.400 --> 06:20:51.360
You've chosen to just allow your body to unwind and

1409
06:20:51.479 --> 06:20:58.479
your mind starts to slow down. And it's a nice feeling.

1410
06:21:00.520 --> 06:21:03.680
It's a nice feeling at the beginning, just to know

1411
06:21:04.799 --> 06:21:14.880
that you have chosen to decide to relax deeply, and

1412
06:21:15.040 --> 06:21:21.560
because you've made that decision, your body will just follow suit.

1413
06:21:24.119 --> 06:21:28.799
Because sometimes all the muscles in your body need is

1414
06:21:29.119 --> 06:21:38.720
just permission from you to relax. Because so often we're busy,

1415
06:21:39.000 --> 06:21:43.159
we're going from here to there, we're walking around and

1416
06:21:43.279 --> 06:21:50.599
we're doing stuff, and the body doesn't have any time

1417
06:21:50.880 --> 06:21:59.240
or space to really relax deeply. So it kind of

1418
06:21:59.360 --> 06:22:04.919
waits for you to lead the way, waits for your permission,

1419
06:22:09.279 --> 06:22:15.759
and when you do give your permission, when you give

1420
06:22:15.840 --> 06:22:22.119
the say. So we may say okay, it's time for

1421
06:22:22.240 --> 06:22:31.880
your body to let go completely and relax totally. Your

1422
06:22:31.919 --> 06:22:41.400
body just follows. It's like a breath of relief. Ah good,

1423
06:22:41.520 --> 06:22:48.400
I can now relax. That feeling at the end of

1424
06:22:48.479 --> 06:22:51.720
a day, of a very physical day that you may

1425
06:22:51.840 --> 06:22:55.639
experience in the past, where you get home and you

1426
06:22:55.880 --> 06:22:59.560
just sit down on a chair, maybe you kick your

1427
06:22:59.680 --> 06:23:06.319
shoes off, and feels so nice knowing that you don't

1428
06:23:07.000 --> 06:23:10.680
have to get up again for a little while at least,

1429
06:23:11.840 --> 06:23:14.479
if you choose you can just sit there for maybe

1430
06:23:14.560 --> 06:23:27.560
an hour to It feels blissful and just by sitting

1431
06:23:27.759 --> 06:23:32.959
down like that, your body knows that it's time to relax.

1432
06:23:34.599 --> 06:23:40.439
Your body has been given permission from you. Because it's

1433
06:23:40.520 --> 06:23:50.680
a mindset in your mind, you're prepared to let go

1434
06:23:50.880 --> 06:24:00.959
of everything and just completely allow all the stress of

1435
06:24:01.080 --> 06:24:12.959
your body to evaporate. Any tensions can just gradually vanish.

1436
06:24:19.479 --> 06:24:31.159
It's almost like magic, really, because that sense of relaxation

1437
06:24:31.520 --> 06:24:37.479
in your body, it's a very natural state. It's not

1438
06:24:37.680 --> 06:24:42.520
something unusual. It may feel unusual when you first start

1439
06:24:42.599 --> 06:24:47.080
to relax, if you if you haven't really spent a

1440
06:24:47.159 --> 06:24:51.400
lot of time focusing and giving yourself this space to

1441
06:24:51.560 --> 06:24:56.880
let go completely and relax. They seem more most alien,

1442
06:24:58.720 --> 06:25:04.639
but it isn't. It's actually the most natural thing in

1443
06:25:04.720 --> 06:25:14.959
the world to let go completely, to relax totally, the

1444
06:25:15.119 --> 06:25:26.040
most natural thing in the world to allow yourself to

1445
06:25:26.319 --> 06:25:34.119
feel really calm in your mind. And it is almost

1446
06:25:34.759 --> 06:25:41.840
like a literal unwinding. It's like you press a button

1447
06:25:44.479 --> 06:25:50.880
and all the tension just releases, and it's like a wheel,

1448
06:25:51.279 --> 06:25:55.520
like a cog, like the inside of a clock, just unwinding,

1449
06:25:56.159 --> 06:25:59.919
and it's almost like you could see the little wind

1450
06:26:00.240 --> 06:26:06.000
up knob that's used just going the opposite way that

1451
06:26:06.080 --> 06:26:12.040
you choose to wind it up, and the energy that

1452
06:26:12.279 --> 06:26:22.479
frenetic stress for energy gradually winding down, losing its power,

1453
06:26:23.759 --> 06:26:31.200
losing its strength, as a sense of relaxation becomes stronger

1454
06:26:32.400 --> 06:26:41.919
and deeper, and you may find a the more relaxed

1455
06:26:43.319 --> 06:26:54.680
you feel, that your mind starts to wonder, maybe seemed

1456
06:26:54.720 --> 06:26:58.560
to stop listening to me for a while, and your

1457
06:26:58.680 --> 06:27:04.200
mind goes somewhere else, and then you realize you're listening

1458
06:27:04.279 --> 06:27:09.240
to me again, and that was just your mind to

1459
06:27:09.479 --> 06:27:19.880
drifting to sleep, which is quite natural because sometimes when

1460
06:27:20.000 --> 06:27:26.720
we're stressed and tense, we're not, I mean I actually

1461
06:27:26.840 --> 06:27:31.759
be aware of what we need, what we physically your

1462
06:27:31.880 --> 06:27:42.119
emotionally need in this moment. But when you allow your

1463
06:27:42.200 --> 06:27:47.959
body and mind to relax completely and you let go

1464
06:27:48.080 --> 06:27:57.119
of all thoughts, concerns, worries, ideas, all letting them go

1465
06:27:58.159 --> 06:28:06.720
allow them to drop onto floor. When you start to

1466
06:28:08.880 --> 06:28:20.200
get in touch with the feelings of such relaxation, feels

1467
06:28:20.439 --> 06:28:28.479
so nice to be in touch with the calmness of

1468
06:28:28.639 --> 06:28:37.360
the different body parts as they become looser and looser.

1469
06:28:41.639 --> 06:28:53.799
Even your breathing seems easier and more natural, effortless, as

1470
06:28:53.840 --> 06:28:59.799
that cool odenters through your mouth or nose into your lungs,

1471
06:29:02.520 --> 06:29:10.880
breathing in comfort and relaxation, and then just breathing out

1472
06:29:11.119 --> 06:29:19.759
any excess remain intention or stress from every part of

1473
06:29:19.880 --> 06:29:27.639
your body and mind. And as you start to focus

1474
06:29:27.759 --> 06:29:35.919
on your mind, maybe you notice that things have come

1475
06:29:36.040 --> 06:29:43.599
to a standstill or maybe just much much lower than before,

1476
06:29:46.840 --> 06:29:53.799
because your mind is not really needed when listening to

1477
06:29:54.000 --> 06:30:03.560
my voice, which allows your mind to relax just as

1478
06:30:03.759 --> 06:30:13.680
deeply as your body. And that's synchronicity between the relaxation

1479
06:30:14.759 --> 06:30:24.520
of your body and relaxation of your mind. Let you

1480
06:30:24.799 --> 06:30:37.479
know that feeling completely calm, loose, and relaxed really is

1481
06:30:39.319 --> 06:30:55.319
a great healing experience fear and has so many positive

1482
06:30:55.639 --> 06:31:03.639
benefits for your body, mind, in your life. To be

1483
06:31:03.759 --> 06:31:14.119
able to let go everything and to relax completely in

1484
06:31:15.040 --> 06:31:23.040
all parts of your body and mind. Even your bones

1485
06:31:23.560 --> 06:31:38.680
are relaxed, or your muscles are relaxed, even the skin

1486
06:31:39.479 --> 06:31:54.840
that covers your body is relaxed. Every hair that you

1487
06:31:55.080 --> 06:32:13.159
have is also deep the relaxed, and your brain really

1488
06:32:13.520 --> 06:32:16.759
starts to feel the benefits.

1489
06:32:18.080 --> 06:32:18.400
Of this.

1490
06:32:20.040 --> 06:32:32.400
Healing relaxation. And as you focus on the inside of

1491
06:32:32.520 --> 06:32:38.200
your scalp where your brain is, you can start to

1492
06:32:38.479 --> 06:32:47.959
realize and notice the benefits of your brain relaxing deeply.

1493
06:32:52.319 --> 06:33:00.400
And then as your brain continues to relax, its ends

1494
06:33:00.759 --> 06:33:09.479
those messages to the rest of your body and your

1495
06:33:09.639 --> 06:33:30.720
mind to rely, relax even more deeply, relax iny more completely,

1496
06:33:34.279 --> 06:33:46.159
letting go of any remaining thoughts or consers, allowed them

1497
06:33:46.560 --> 06:33:52.439
just to drop onto the floor because they're no longer

1498
06:33:52.680 --> 06:34:03.959
necessary in this moment. In this moment to deep relaxation

1499
06:34:05.400 --> 06:34:26.119
and calmness, filling your brain with deep concentrated heathing, calming,

1500
06:34:31.439 --> 06:34:49.959
relaxing every part of your brain, feeling so loose and comfortable,

1501
06:34:53.240 --> 06:35:04.639
so relaxed and peaceful. Your brain feels.

1502
06:35:05.799 --> 06:35:06.680
So light.

1503
06:35:08.680 --> 06:35:17.479
And so healthy in that sense of deep deep comfort

1504
06:35:19.880 --> 06:35:32.240
really does allow you to enjoy those ever increase in

1505
06:35:32.720 --> 06:35:47.720
sensations of comfort, that is spreading throughout your body, relaxing

1506
06:35:48.319 --> 06:35:53.319
each and every muscle of your body.

1507
06:35:55.439 --> 06:35:55.520
E.

1508
06:35:57.599 --> 06:36:19.479
Deeper, deeper, much more deeper than before, much more comfort

1509
06:36:22.080 --> 06:36:36.799
spreading true your body, your mind, be so peaceful and calm,

1510
06:36:39.680 --> 06:36:54.159
so fairy, fairy, peaceful in avery part of your body,

1511
06:36:55.799 --> 06:37:22.439
letting go everything averything, so peaceful time, so relax. A

1512
06:37:22.959 --> 06:37:44.040
very second the passes you feel dper, deeper, relax dper

1513
06:37:46.520 --> 06:37:54.639
and deeperlax came.

1514
06:37:57.240 --> 06:37:58.439
So calm.

1515
06:38:02.200 --> 06:38:14.959
Peace for so very peace, from your head down to

1516
06:38:15.159 --> 06:38:28.279
your toes. Such peace and comfort growing all the time,

1517
06:38:31.119 --> 06:38:42.279
Such peace and comfort spreading through your body and mind

1518
06:38:44.799 --> 06:39:01.159
deep and deeper, Such comfort spreading and sinking deeper into

1519
06:39:01.520 --> 06:39:16.720
every muscle your body, so that you feel amazing, so laxed,

1520
06:39:20.200 --> 06:39:37.080
so piece soul, so relax and peaceful, letting go.

1521
06:39:41.000 --> 06:39:41.959
Everything.

1522
06:39:46.159 --> 06:39:52.720
We're gonna do a body scan, focusing on firstly how

1523
06:39:52.799 --> 06:39:58.119
you feel in your body, not trying to change how

1524
06:39:58.200 --> 06:40:04.000
you feel, no trying to relax, not trying to move

1525
06:40:04.080 --> 06:40:10.959
away from any discomfort or stress or tension. Just accepting,

1526
06:40:12.479 --> 06:40:17.599
observing and accepting how you feel in the different parts

1527
06:40:17.680 --> 06:40:24.319
of your body. Just allowing yourself to be exactly as

1528
06:40:24.400 --> 06:40:35.880
you are, to notice to get in touch with how

1529
06:40:35.959 --> 06:40:42.880
you actually feel in this moment. So I'm going to

1530
06:40:43.040 --> 06:40:54.319
start off by focusing on your hands. Just be aware

1531
06:40:54.400 --> 06:41:02.840
of your hands. I'd like you to move your hands around.

1532
06:41:04.279 --> 06:41:09.840
Just maybe move your fingers a little bit. I've been

1533
06:41:09.919 --> 06:41:15.959
and closing your hands very gently, just so that you

1534
06:41:16.200 --> 06:41:24.000
can get in touch with how your hands and your

1535
06:41:24.200 --> 06:41:44.840
fingers fell with very very slow movements. Focusing now on

1536
06:41:45.040 --> 06:41:52.119
your feet, and if you can just do kind of

1537
06:41:52.159 --> 06:41:57.080
an equivalent with your feet is you've just done with

1538
06:41:57.279 --> 06:42:05.880
your hands, Maybe turn in your ankles, moving your feet around,

1539
06:42:07.880 --> 06:42:18.279
moving your toes gently, but only very gently and very slowly,

1540
06:42:21.279 --> 06:42:36.680
noticing how your feet feel in this moment. Focusing now

1541
06:42:36.919 --> 06:42:44.119
on your eyes, I like you to just focus on

1542
06:42:44.279 --> 06:42:50.000
your eyelids. Maybe you can open and close your eyes

1543
06:42:50.200 --> 06:42:54.560
a couple of times to really get in touch with

1544
06:42:55.439 --> 06:43:00.159
how you feel. When you do close your eyes, the

1545
06:43:00.279 --> 06:43:06.479
muscle changes in your eyes when you do close them,

1546
06:43:09.319 --> 06:43:15.720
maybe raising your eyebrows. It stretches the tops of your eyes,

1547
06:43:18.919 --> 06:43:27.360
perhaps squinting your eyes, scrunching up your eyes just so

1548
06:43:27.520 --> 06:43:35.919
you can hear it again, touch with all aspects of

1549
06:43:37.119 --> 06:43:40.799
how your eyes feel.

1550
06:43:43.279 --> 06:43:43.759
Right now.

1551
06:43:53.119 --> 06:43:59.479
Now focus in on your thighs. Then it just starts

1552
06:43:59.599 --> 06:44:07.520
you to gently tense your thighs, just very very gently,

1553
06:44:09.880 --> 06:44:20.520
just enough so you can become more attuned to the

1554
06:44:21.799 --> 06:44:30.279
physical sensation of your upper legs, the front of your thighs,

1555
06:44:30.560 --> 06:44:41.599
and the backs of your thighs. Noticing and observing how

1556
06:44:43.919 --> 06:44:59.000
your thighs fear. Right now, moving your focus to the

1557
06:44:59.080 --> 06:45:05.959
back of your neck, just noticing the back of your neck,

1558
06:45:07.439 --> 06:45:12.720
the muscles, and of course they lead to the side

1559
06:45:12.799 --> 06:45:16.919
of your neck. They also lead to the top of

1560
06:45:17.000 --> 06:45:23.400
your back, which leads to your shoulders. So as your

1561
06:45:23.720 --> 06:45:29.439
focus on the back of your neck, maybe you can

1562
06:45:30.360 --> 06:45:35.880
move your head gently upwards as if you're looking up,

1563
06:45:37.840 --> 06:45:43.479
Maybe moving your head down as if you're looking down.

1564
06:45:46.599 --> 06:45:51.479
Perhaps moving your head side to side, right to left,

1565
06:45:53.360 --> 06:46:04.560
but only very slowly and very gently. I'm not trying

1566
06:46:04.639 --> 06:46:12.840
to force anything. It has to be very very gentle,

1567
06:46:15.919 --> 06:46:27.400
just so you can be more in touch with the feelings,

1568
06:46:29.200 --> 06:46:37.560
with the sensations of physical sensations of how the back

1569
06:46:37.680 --> 06:46:53.840
of your neck feels right now, as we now focus

1570
06:46:56.599 --> 06:47:01.840
on the tops of your arms, the parts where your

1571
06:47:02.000 --> 06:47:07.119
biceps and your triceps are between your elbow and your shoulders.

1572
06:47:10.840 --> 06:47:15.799
To focus on those parts, the tops of your arms,

1573
06:47:18.000 --> 06:47:25.560
you may like to just tense them, but very very

1574
06:47:25.720 --> 06:47:34.959
gently and slowly. See you not straining or put in

1575
06:47:35.080 --> 06:47:45.720
any pressure whatsoever on your arms. It's just so that

1576
06:47:46.119 --> 06:47:54.599
you can gain more of a sense of how your

1577
06:47:55.319 --> 06:48:06.720
upper arms are feeling in this moment, and just noticing

1578
06:48:08.159 --> 06:48:19.400
as you gently, very gently and slowly tighten the muscles

1579
06:48:20.759 --> 06:48:29.799
and then let go. Notice how the tops of your

1580
06:48:29.959 --> 06:48:49.119
arms feel right now as a now focus on your stomach,

1581
06:48:51.959 --> 06:48:56.599
the area the lower abdomen area below your belly button,

1582
06:48:59.000 --> 06:49:06.240
moving all away down to your hips, just above of

1583
06:49:06.319 --> 06:49:19.520
your grind. Maybe you're able to tense these muscles in

1584
06:49:19.680 --> 06:49:35.479
the area very very gently and slowly, if that's a

1585
06:49:35.599 --> 06:49:40.759
difficult thing to do, and maybe you can just move

1586
06:49:42.360 --> 06:49:50.240
your body, pushing your stomach up, maybe moving a little

1587
06:49:50.279 --> 06:49:56.400
bit to the side using your hips, just so you

1588
06:49:56.880 --> 06:50:05.919
can get more in tune with how your lower abdomen

1589
06:50:06.200 --> 06:50:25.919
area is feeling in this moment, just noticing the physical

1590
06:50:27.759 --> 06:50:48.240
sensations or your lower abdomen. As you move your attention

1591
06:50:50.720 --> 06:51:02.200
to your mouth, notice in your lips and inside your mouth,

1592
06:51:04.479 --> 06:51:21.680
your teeth, your guns, your tongue. Just noticing how your

1593
06:51:21.840 --> 06:51:28.479
tongue in your mouth feels, and it may help by

1594
06:51:30.599 --> 06:51:37.880
moving your tongue around your mouth, moving it to your left,

1595
06:51:39.599 --> 06:51:45.319
maybe pressing it gently against the side of your mouth,

1596
06:51:46.840 --> 06:51:51.840
and then to the right, gently to the side of

1597
06:51:51.959 --> 06:51:59.840
your mouth, perhaps pressing up against the top of your mouth,

1598
06:52:01.040 --> 06:52:06.880
and then down gently against the bottom of your mouth,

1599
06:52:09.599 --> 06:52:25.799
always very slowly, in a very very gentle so that

1600
06:52:26.040 --> 06:52:26.680
you can.

1601
06:52:30.240 --> 06:52:31.319
Be aware.

1602
06:52:36.200 --> 06:52:58.400
Of how you feel in your mouth area. Now I'm

1603
06:52:58.479 --> 06:52:59.959
going to focus.

1604
06:53:01.840 --> 06:53:16.560
On your wrists and I'll ask you to maybe just

1605
06:53:17.720 --> 06:53:21.000
rotate your wrists.

1606
06:53:22.400 --> 06:53:30.479
By moving your hands in a circular motion very gently

1607
06:53:32.400 --> 06:53:54.040
and slowly, just so you can feel the sensations that

1608
06:53:54.279 --> 06:54:10.119
you are currently experiencing in curists. Perhaps move in your

1609
06:54:10.400 --> 06:54:27.439
hands up and down again very very gently and slowly,

1610
06:54:36.439 --> 06:55:02.720
very gentzl and slow. As we know, start to observe

1611
06:55:06.799 --> 06:55:17.880
your lower back. The bad part is just above of

1612
06:55:18.159 --> 06:55:34.759
your hips where your coxis are a whole area which

1613
06:55:34.919 --> 06:55:42.279
also really does include the sides of your body because

1614
06:55:42.360 --> 06:55:52.880
those muscles are very much connected as those muscles also

1615
06:55:53.159 --> 06:56:01.799
move into your hip area connecting to your buttocks, the

1616
06:56:02.080 --> 06:56:16.759
sides of your hips, and if you're physically able to

1617
06:56:17.000 --> 06:56:26.639
do so, maybe you can very gently just move body

1618
06:56:29.319 --> 06:56:42.880
ever so slightly, very slowly, some side to side, just

1619
06:56:43.240 --> 06:56:59.680
enough to gauge how you feel in your lower back.

1620
06:57:07.240 --> 06:57:17.680
Perhaps it could even move your hips gently up and down,

1621
06:57:21.479 --> 06:57:27.959
gently and slowly in order to.

1622
06:57:32.479 --> 06:57:34.080
Be in touch.

1623
06:57:36.360 --> 06:58:00.319
With the physical sensations of your lower back. Has been Now,

1624
06:58:00.560 --> 06:58:16.080
move your attention to your jaw, an area from your

1625
06:58:16.360 --> 06:58:25.360
chin all the way up to near where your ears are. Oh,

1626
06:58:26.200 --> 06:58:41.439
your jaw, you can just if it's okay to do so.

1627
06:58:43.400 --> 06:58:53.880
Gently open your mouth, not wide, no stretching, just very

1628
06:58:54.639 --> 06:59:07.279
gently and slowly opening your mouth thing close in your mouth,

1629
06:59:09.599 --> 06:59:28.520
very gently and slowly, so you can be in touch

1630
06:59:35.319 --> 07:00:09.080
with how your jaw feels. Now, No to send now

1631
07:00:12.000 --> 07:00:24.880
your chest area, and you don't need to do anything

1632
07:00:26.840 --> 07:00:33.720
to move your chest because it moves every time you breathe,

1633
07:00:38.799 --> 07:00:52.000
and it moves very gently and slowly automatically with each

1634
07:00:52.560 --> 07:01:07.560
breath you takee As you focus on how your chest

1635
07:01:12.720 --> 07:01:53.560
feels when you pray, move in your focus to forms

1636
07:01:56.080 --> 07:02:12.279
your elbers. Maybe you're able to very gently and slowly

1637
07:02:14.680 --> 07:02:23.240
tense the muscles in your forearms, and when you do that,

1638
07:02:23.720 --> 07:02:47.279
you can feel your elbows as well, very gently and slowly,

1639
07:02:55.759 --> 07:03:35.360
gently softly up sad your forearms and delpos Noah, I

1640
07:03:35.400 --> 07:03:49.680
think you focus the rest of your back, your upper

1641
07:03:49.840 --> 07:04:11.319
back in the middle, the middle of your back again,

1642
07:04:12.000 --> 07:04:22.759
this part of your body. News Also every time you pray.

1643
07:04:27.759 --> 07:04:41.400
You may not notice that. Usually as you observe your

1644
07:04:41.560 --> 07:04:48.759
upper back in the middle of your back, you can

1645
07:04:49.040 --> 07:04:55.799
really feel that gentle.

1646
07:05:01.000 --> 07:05:02.720
And no.

1647
07:05:07.880 --> 07:05:57.200
Moment million your focus into area, your butties, you grain

1648
07:06:00.360 --> 07:06:37.319
muscles and those bones in your midsection. Just noticing how

1649
07:06:37.919 --> 07:06:58.639
your hips feel. Right now, you can very very gently

1650
07:07:01.319 --> 07:07:12.799
move your hips may be side to side, very gently

1651
07:07:13.080 --> 07:08:05.319
and slowly, hurry gently, softly, and slowly. Everything starts to

1652
07:08:09.000 --> 07:08:21.000
slow down, including the thoughts in your mind and your

1653
07:08:21.080 --> 07:08:31.040
mind itself just starts to gradually. It doesn't have to

1654
07:08:31.119 --> 07:08:38.919
be instant, but just gradually starting too. It's almost like

1655
07:08:39.240 --> 07:08:50.560
time is storing chin. It's a slower pace to maybe

1656
07:08:50.840 --> 07:08:55.919
what you're used to in your day to day life.

1657
07:08:59.080 --> 07:09:26.040
It's a slow movement of energy, very small movements which

1658
07:09:26.119 --> 07:09:30.799
make up the larger movements, which is always the case.

1659
07:09:34.159 --> 07:09:38.599
Now when you move your hand, it might seem like

1660
07:09:38.720 --> 07:09:44.040
it's one movement, but it's lots of minute different muscles

1661
07:09:44.360 --> 07:09:55.080
moving in accordance with each other. And what happens in

1662
07:09:55.840 --> 07:10:10.000
this space that we're sharing is we move from that

1663
07:10:12.159 --> 07:10:28.560
big movement into those smaller movements. Starting to focus on

1664
07:10:33.919 --> 07:10:40.200
how your body feels, not just as a whole, not

1665
07:10:40.439 --> 07:10:44.919
just oh, i'm feel in this way. I'm feeling stressed

1666
07:10:45.159 --> 07:10:50.799
or tense, or I'm feeling relaxed and calm. I'm feeling

1667
07:10:50.959 --> 07:10:57.680
this way, I'm feeling that way. Starting to notice that

1668
07:10:57.840 --> 07:11:11.840
your body begins to present to you small feelings around

1669
07:11:11.919 --> 07:11:29.680
your body, small physical sensations in your legs, whether pleasurable

1670
07:11:30.880 --> 07:11:44.840
or not. Maybe resisting the temptation to label them or

1671
07:11:44.959 --> 07:11:52.720
to judge them, those feelings, just thinking them, thinking about

1672
07:11:52.759 --> 07:12:08.959
them as just being neutral, just feelings, not being particularly concerned,

1673
07:12:10.119 --> 07:12:24.840
but just noticing what your body is telling you. The

1674
07:12:25.000 --> 07:12:31.279
feelings in your arms, instead of feeling the hole of

1675
07:12:31.400 --> 07:12:41.400
the arm, maybe notice those individual feelings, all those different

1676
07:12:41.639 --> 07:12:55.000
muscles and the skin, the hairs of your arms, all

1677
07:12:55.040 --> 07:13:08.880
the internal parts of your arms, the veins, the bones.

1678
07:13:11.720 --> 07:13:17.759
Just being aware of maybe your elbow on your right

1679
07:13:17.959 --> 07:13:28.560
arm has a certain feeling. Maybe your left wrist also

1680
07:13:28.840 --> 07:13:51.880
has its own individual physical sensation. What about your forearm,

1681
07:13:52.919 --> 07:14:05.119
on your right arm, your right forearm, there may not

1682
07:14:05.279 --> 07:14:13.040
be any particular feeling that you could even give a

1683
07:14:13.159 --> 07:14:20.319
name to, may not feel like anything other than just

1684
07:14:20.919 --> 07:14:31.360
a feeling. You know, it's there. The feelings in your shoulders,

1685
07:14:34.200 --> 07:14:37.880
perhaps your shoulders, when you think about them, you're kind

1686
07:14:37.919 --> 07:14:43.040
of almost like they're the same, you know, the same feeling,

1687
07:14:44.880 --> 07:14:48.200
almost like both of your shoulders are just one thing.

1688
07:14:50.000 --> 07:15:01.080
Of course they're not. And when you focus on your

1689
07:15:01.159 --> 07:15:09.400
left shoulder and then on your right shoulder, maybe find

1690
07:15:09.560 --> 07:15:14.959
that you move the muscles a little bit, maybe tense

1691
07:15:15.080 --> 07:15:40.639
the muscles gently, noticing the difference in each shoulder. Your

1692
07:15:40.720 --> 07:15:56.599
lower back, the left side of your lower back and

1693
07:15:57.400 --> 07:16:08.119
the right side of your lower back of course that

1694
07:16:08.319 --> 07:16:20.720
connection to your buttocks and to your hips, and also

1695
07:16:20.959 --> 07:16:34.680
moving up into the middle of your back. And sometimes

1696
07:16:35.080 --> 07:16:38.520
like right now, actually when I focus on their part,

1697
07:16:39.919 --> 07:16:44.319
when I focused on my buttocks and then I focused

1698
07:16:44.360 --> 07:16:48.439
on the middle of my back, I almost felt like

1699
07:16:48.680 --> 07:16:53.439
the muscles in my lower back were being stretched very gently,

1700
07:16:58.200 --> 07:17:03.479
just stretched a little bit, even though I wasn't doing

1701
07:17:03.560 --> 07:17:12.360
anything to try to stretch your lower back. It just

1702
07:17:12.439 --> 07:17:24.720
seemed to happen. The feeling of very gently stretching your

1703
07:17:24.799 --> 07:17:43.880
lower back comes along. I have feeling in your chest,

1704
07:17:51.520 --> 07:18:04.919
just noticing what sensations you are experiencing in your chest

1705
07:18:05.200 --> 07:18:21.439
right now. And there's so much of the chest. Obviously,

1706
07:18:21.520 --> 07:18:25.159
there's the collar bone leading to the chest. You've got

1707
07:18:25.200 --> 07:18:33.799
the chest bone, You've got the muscles in your chest.

1708
07:18:36.599 --> 07:18:42.680
Of course, if you're female, there's possibly the breasts. If

1709
07:18:42.720 --> 07:18:50.840
you're male, you've got the different well why not that

1710
07:18:50.959 --> 07:18:58.439
different these days, But there may be more muscles at

1711
07:18:58.479 --> 07:19:04.720
the top of the chest, but at the side underneath

1712
07:19:05.880 --> 07:19:08.720
it's pretty much the same. Whether you're a man or

1713
07:19:08.720 --> 07:19:15.159
a woman. There's muscles there, muscles that stretch out to

1714
07:19:15.319 --> 07:19:19.759
your back as well as breast tissue which stretches and

1715
07:19:19.959 --> 07:19:27.639
moves into your back. To just being aware of your chest,

1716
07:19:36.560 --> 07:20:03.880
being with whatever feeling there is in your chest. When

1717
07:20:03.919 --> 07:20:11.759
I noticed that, I focus on my chest, I feel

1718
07:20:11.799 --> 07:20:16.400
it in my back and my upper back. I mean,

1719
07:20:16.479 --> 07:20:19.439
I guess the obvious reason would be because you know,

1720
07:20:19.439 --> 07:20:30.200
I breathe in in then it stretches my chest and

1721
07:20:30.560 --> 07:20:44.439
my back at the same time. It feels it feels okay,

1722
07:20:51.000 --> 07:20:55.840
it doesn't feel I got a little bit of pain

1723
07:20:55.959 --> 07:21:02.599
in my right chest, a little bit, not pain, but

1724
07:21:02.720 --> 07:21:13.000
little discomfort, maybe stiffness possibly, I don't know. I noticed

1725
07:21:13.040 --> 07:21:20.680
my shoulders are also wanting to flex for some reason.

1726
07:21:22.840 --> 07:21:30.279
I think that's probably part of my upper back, that

1727
07:21:30.439 --> 07:21:35.400
connection between my shoulders and my upper back, because I

1728
07:21:35.439 --> 07:21:40.439
can move my shoulders and stretch the muscles in my back,

1729
07:21:42.919 --> 07:21:49.479
moving the shoulders backwards or up, which then moves I

1730
07:21:49.520 --> 07:22:05.639
think it's the scapulous in your back. It feels quite nice. Actually,

1731
07:22:11.000 --> 07:22:14.159
a good thing about this is you can, if you

1732
07:22:14.319 --> 07:22:28.240
want to, you can just flex or stimulate the various

1733
07:22:28.439 --> 07:22:35.959
muscles in your body gently in order to get more

1734
07:22:35.959 --> 07:22:46.279
of a sense of how they feel. And when you're relaxing,

1735
07:22:51.080 --> 07:22:55.119
when you do tense and muscle and you let it

1736
07:22:55.279 --> 07:23:02.680
go and you let it relax, it relaxes way more

1737
07:23:04.319 --> 07:23:14.360
than it would normally. But you have to feel that

1738
07:23:14.439 --> 07:23:18.279
you're able to do that. There's no point doing it

1739
07:23:18.479 --> 07:23:24.319
if there's an issue with the per part of your body.

1740
07:23:27.799 --> 07:23:34.360
You need to be gentle with yourself at all times

1741
07:23:36.959 --> 07:23:48.520
when relaxing deeply. It's important to be kind to yourself

1742
07:23:56.080 --> 07:24:04.560
as you notice your mind how much has your mind

1743
07:24:04.880 --> 07:24:32.119
slowed down since we started this recording. How came and

1744
07:24:32.360 --> 07:24:43.680
peaceful is your mind right now? We have nothing to

1745
07:24:43.799 --> 07:24:53.680
think about and just my voice to listen to, because

1746
07:24:53.799 --> 07:25:04.720
you know, the intention behind this recording is relaxation. At

1747
07:25:04.759 --> 07:25:11.200
the very least, for you to feel more relaxed at

1748
07:25:11.240 --> 07:25:14.599
the end of the recording than you did at the beginning,

1749
07:25:19.759 --> 07:25:28.439
at the very least, for your mind to slow down

1750
07:25:31.279 --> 07:25:44.080
because your body continues to relax, because that's what you

1751
07:25:45.720 --> 07:26:05.520
want to happen. That's what you expect to happen, for

1752
07:26:05.759 --> 07:26:23.959
relaxation to fill your body, maybe calm in your mind

1753
07:26:25.479 --> 07:26:32.959
to the point of boredom. When you start maybe to

1754
07:26:38.599 --> 07:27:20.880
drift away, it's almost as if you're moving further away

1755
07:27:21.200 --> 07:27:28.759
from your body in your mind, just leaving that there,

1756
07:27:36.759 --> 07:27:41.040
kind of liking it an escape pod in the spaceship

1757
07:27:41.439 --> 07:27:44.799
a movie, a space movie. You know when they get

1758
07:27:44.840 --> 07:27:50.840
into a little pod in it. Since the month far

1759
07:27:51.040 --> 07:28:20.119
away from the spaceship, safe dream and continue to relax

1760
07:28:40.319 --> 07:30:08.319
drifting slow, em peace so rare and piece and focusing

1761
07:30:08.680 --> 07:30:22.560
on the feeling. But those individual parts of your body

1762
07:30:23.520 --> 07:30:41.159
that are relaxing one by one, you may find that

1763
07:30:45.560 --> 07:30:55.200
every now and then you realize that you aren't listening

1764
07:30:56.959 --> 07:31:07.240
to my voice because your mind started to imagine something different,

1765
07:31:08.680 --> 07:31:19.040
maybe started to almost move into some kind of a

1766
07:31:19.400 --> 07:31:28.279
dreamy state. And then you become aware of my voice again.

1767
07:31:31.880 --> 07:31:38.439
And even though you may want to focus on my voice,

1768
07:31:39.159 --> 07:31:46.560
you may also wish to allow your mind to just

1769
07:31:46.919 --> 07:32:06.799
drift naturally into that space of comfort and safety. As

1770
07:32:06.880 --> 07:32:24.319
you feel more comfort spreading through your body like a

1771
07:32:24.560 --> 07:32:38.959
warm blanket covering you gently, keeping your body at just

1772
07:32:41.639 --> 07:32:59.119
the perfect temperature. And even if you can hear background sounds,

1773
07:33:04.720 --> 07:33:17.040
they just don't seem to matter anymore. There's that sense

1774
07:33:17.159 --> 07:33:33.560
of peace spreads through your mind like a gentle breeze,

1775
07:33:36.560 --> 07:33:49.200
yet strong enough to blow away all negativity, strong enough

1776
07:33:49.360 --> 07:34:02.680
to remove from your mind any anxiety or stress that

1777
07:34:02.919 --> 07:34:17.200
was there before, and blow away any other thoughts or

1778
07:34:17.479 --> 07:34:38.880
feelings that just don't fit with the sense relaxation that

1779
07:34:44.040 --> 07:35:09.400
is feeling your body end your mind unless you focus

1780
07:35:09.639 --> 07:35:16.279
on your mind. The count down from ten down to one,

1781
07:35:17.639 --> 07:35:28.000
and with each number you hear, your mind will become

1782
07:35:34.080 --> 07:35:49.560
slightly more relaxed, just just slightly.

1783
07:35:52.119 --> 07:35:52.159
So.

1784
07:35:52.360 --> 07:35:59.799
From ten down to nine, just a slight movement, nine

1785
07:36:00.040 --> 07:36:12.000
down to eight, just another small change in how you

1786
07:36:12.279 --> 07:36:25.000
feel eight down to seven, that feeling is a gap,

1787
07:36:25.919 --> 07:36:31.479
almost like a gap that starts to get wider, the

1788
07:36:31.639 --> 07:36:39.880
gap between those feelings that you used to have in

1789
07:36:40.000 --> 07:36:48.919
your mind compared to the feelings you have there growing now,

1790
07:36:50.639 --> 07:37:00.439
feelings of comfort and security and confidence, and the gap

1791
07:37:00.880 --> 07:37:07.000
becomes wider. Eight down to seven, seven down to six,

1792
07:37:10.680 --> 07:37:15.680
and when you get to five, your mind will start

1793
07:37:15.799 --> 07:37:28.759
to have a certain physical sensation, almost like there's a

1794
07:37:29.080 --> 07:37:35.680
magnet outside of your head sucking the tension and the

1795
07:37:36.000 --> 07:37:43.639
stress and any remaining feelings that you don't want, sucking

1796
07:37:43.759 --> 07:37:52.799
them out through your skull. And in down to four

1797
07:37:54.799 --> 07:38:01.599
you can start to really experience that sense of not

1798
07:38:01.880 --> 07:38:12.080
just emptiness, but space, a place full of fresh air,

1799
07:38:16.919 --> 07:38:23.639
a place where you can stretch. It's almost as if

1800
07:38:23.759 --> 07:38:27.799
as you go down to four and three, your mind

1801
07:38:27.959 --> 07:38:39.919
is expanding, with this sense of peace and tranquility growing

1802
07:38:42.520 --> 07:38:48.639
as it moves down to When you get to one,

1803
07:38:50.119 --> 07:38:58.639
your mind just feels exactly how you want to feel,

1804
07:39:02.200 --> 07:39:19.880
almost a perfect feeling, maybe a sensation that you'd like

1805
07:39:20.080 --> 07:39:33.040
to keep a place that's safe, where nothing can affect

1806
07:39:33.159 --> 07:39:49.240
you at all, and you can stay in that a

1807
07:39:49.560 --> 07:39:57.560
space of comfort and confidence confident in your own ability

1808
07:40:00.080 --> 07:40:06.479
to create this space and this feeling of comfort within

1809
07:40:06.759 --> 07:40:14.279
your own mind just by counting from ten down to one.

1810
07:40:18.840 --> 07:40:23.360
And this is something that you can do yourself when

1811
07:40:23.400 --> 07:40:30.680
you're on your own the time when you can maybe

1812
07:40:30.880 --> 07:40:39.520
sit down, maybe just for a few minutes, close your eyes,

1813
07:40:43.319 --> 07:40:54.959
just count slowly from ten down to one and re

1814
07:40:55.240 --> 07:41:08.159
experience these feelings in your mind. And when you feel

1815
07:41:08.279 --> 07:41:17.759
that way in your mind, your body copies your mind,

1816
07:41:23.599 --> 07:41:29.520
and that feeling is spread through your spine and your

1817
07:41:29.680 --> 07:41:37.479
nervous system into every part of your body, travels through

1818
07:41:37.520 --> 07:41:51.759
your blood stream, healing and relaxing every particle of your existence.

1819
07:42:04.439 --> 07:42:08.479
And we can we can practice this a few times

1820
07:42:13.159 --> 07:42:16.159
before the end of the recording, and then you can

1821
07:42:17.680 --> 07:42:23.599
practice on your own. And each time you count for

1822
07:42:23.919 --> 07:42:36.319
ten about one, the feelings of comfort, calmness, and deep

1823
07:42:38.400 --> 07:42:55.520
deep relaxation becomes stronger and deeper, filling your mind and

1824
07:42:55.639 --> 07:43:04.680
your brain with these positive to chemicals that spread throughout

1825
07:43:04.799 --> 07:43:14.599
your body, relaxing you so quickly, relaxing your whole body

1826
07:43:14.799 --> 07:43:26.840
and mind so very, very easily, just by counting.

1827
07:43:27.840 --> 07:43:28.720
From ten.

1828
07:43:31.360 --> 07:43:38.560
Down to one. So we're going to do it now.

1829
07:43:39.400 --> 07:43:43.360
I'm going to count from ten down to one. I'd

1830
07:43:43.560 --> 07:43:47.840
like you to repeat the number after me. So when

1831
07:43:47.919 --> 07:43:56.479
I say ten, you can just repeat to yourself ten.

1832
07:44:02.080 --> 07:44:11.439
Just notice, be aware of how you feel in your

1833
07:44:11.599 --> 07:44:21.119
mind and your body. Then when I say nine, you

1834
07:44:21.240 --> 07:44:37.040
can repeat to yourself nine again, noticing the increase in

1835
07:44:37.279 --> 07:44:45.200
comfort and calmness in your mind and in your body.

1836
07:44:51.200 --> 07:45:00.639
The same when I say eight, when I say seven, six,

1837
07:45:03.200 --> 07:45:17.520
when I say five, four, when I say three, two,

1838
07:45:21.919 --> 07:45:35.680
and lastly when I say one, you can repeat that number. Now.

1839
07:45:35.799 --> 07:45:41.360
Of course, when you do this on your own without

1840
07:45:41.479 --> 07:45:46.479
listening to me, you can say the numbers or whatever

1841
07:45:48.119 --> 07:45:56.560
speed that you feel is necessary for you, so you

1842
07:45:56.720 --> 07:46:02.639
can adapt. If you feel you want to say the

1843
07:46:02.840 --> 07:46:10.360
numbers ten down to one faster than I do, then

1844
07:46:10.400 --> 07:46:13.279
you go ahead and do that. Or if you feel

1845
07:46:14.119 --> 07:46:18.080
when you do it yourself, you'd like to have more

1846
07:46:19.919 --> 07:46:26.479
more space between the numbers, maybe take a lot longer

1847
07:46:27.759 --> 07:46:33.599
to get from ten all the way down to one,

1848
07:46:37.799 --> 07:46:50.360
that's your choice also to do. So I'm going to

1849
07:46:50.520 --> 07:46:58.880
count from ten down to one and want to get

1850
07:46:58.959 --> 07:47:06.159
to one. That will be the end of this recording, unless,

1851
07:47:06.240 --> 07:47:10.200
of course, you're listening with music and the music will

1852
07:47:10.279 --> 07:47:57.159
continue ten nine, eight.

1853
07:48:25.200 --> 07:49:55.639
Four fo.

1854
07:50:02.319 --> 07:51:51.240
Assay twenty.

1855
07:51:55.000 --> 07:53:11.439
Ninety eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1856
07:53:15.759 --> 07:53:44.000
three two one. Now open your eyes, noticing how you

1857
07:53:44.119 --> 07:53:52.520
physically feel having counted down from twenty to one, allowing

1858
07:53:53.319 --> 07:53:57.759
stress and tension to leave through your fingertips and your toes.

1859
07:53:59.279 --> 07:54:04.000
And as you folks on your fingertips, maybe they feel

1860
07:54:04.000 --> 07:54:10.759
a little bit tingly, which is I suppose quite understanding,

1861
07:54:10.919 --> 07:54:16.000
considering the tension has been exiting your body through your fingertips.

1862
07:54:22.479 --> 07:54:24.479
So now I'm going to count from twenty down to

1863
07:54:24.599 --> 07:54:31.840
one again. This time you're going to feel relief of

1864
07:54:32.000 --> 07:54:42.720
tension and stress, any anxiety that you may have leaving

1865
07:54:44.919 --> 07:54:50.880
through your stomach just leaving through your stomach, almost as

1866
07:54:50.919 --> 07:54:57.599
if it's just releasing the whole of your stomach. You'll

1867
07:54:57.720 --> 07:55:02.240
enable to just above your chest or below your chest,

1868
07:55:02.360 --> 07:55:06.919
rather so surrounding your belly button area, the whole area

1869
07:55:09.000 --> 07:55:13.240
you can feel the tension of your body where it's

1870
07:55:13.319 --> 07:55:19.000
left just releasing from that area, and you may notice

1871
07:55:19.159 --> 07:55:24.119
that your stomach will become very relaxed as I count

1872
07:55:24.200 --> 07:56:44.639
down from twenty down to one. Now twenty nineteen eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

1873
07:56:49.439 --> 07:57:10.279
four three two what And you can open your eyes

1874
07:57:10.319 --> 07:57:12.799
again if you choose, or you can just keep them

1875
07:57:12.880 --> 07:57:19.759
closed because it feels relaxing. Just notice how your stomach feels,

1876
07:57:21.200 --> 07:57:24.840
I notice as your focus, just do a little scan

1877
07:57:25.080 --> 07:57:31.639
of your body. Just notice how your body feels. Focusing

1878
07:57:34.400 --> 07:57:41.560
on your upper body, your back, chest, stomach, legs, arms, hands, feet,

1879
07:57:44.599 --> 07:57:51.560
just noticing, and you know, you may start to feel

1880
07:57:54.000 --> 07:57:57.799
more of a sense of tiredness, which may be the

1881
07:57:57.880 --> 07:58:02.439
reason listening to this recording, because you.

1882
07:58:03.919 --> 07:58:04.279
Like to.

1883
07:58:05.919 --> 07:58:17.799
Let go completely of everything and drift off into a nice, natural, calm,

1884
07:58:18.200 --> 07:58:33.400
relaxing sleep. So now we're going to focus on your forehead,

1885
07:58:37.319 --> 07:58:40.040
and if you choose, you can incorporate your eyes in

1886
07:58:40.200 --> 07:58:44.840
this focus as well. So your forehead in your eyes,

1887
07:58:46.959 --> 07:58:51.319
it's that whole area basically almost as if you were

1888
07:58:51.400 --> 07:58:55.360
wearing a mask, you know, like a I don't know,

1889
07:58:55.439 --> 07:59:01.119
a Batman mask or something, or I'm trying to find

1890
07:59:01.720 --> 07:59:03.759
zorro or something, you know, the kind of mask that

1891
07:59:03.880 --> 07:59:06.720
covers your eyes but also covers quite a lot of

1892
07:59:06.759 --> 07:59:13.560
the forehead. And focusing on that area, because that's the

1893
07:59:13.680 --> 07:59:17.479
area that we're now going to release tension and stress

1894
07:59:17.880 --> 07:59:22.520
from your mind, from your brain, from your mind, and

1895
07:59:23.240 --> 07:59:26.759
any tension that you may have remaining in your face,

1896
07:59:27.759 --> 07:59:33.119
in your neck, and your jaw, in your eyes, your forehead,

1897
07:59:33.880 --> 07:59:40.200
or your scalp. So basically any tension within your head area,

1898
07:59:40.919 --> 07:59:48.000
including your mind and your brain, and that's going to

1899
07:59:48.040 --> 07:59:56.279
be released through your forehead and your eyes. As I

1900
07:59:56.400 --> 08:01:28.720
comed down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1901
08:01:32.880 --> 08:01:58.159
three two one, noticing then you scan your face, your jaw,

1902
08:01:58.720 --> 08:02:07.560
your eyes, your cheap bones, your ears, your forehead, your scalp,

1903
08:02:09.159 --> 08:02:12.840
your neck, the back of your neck, in the front

1904
08:02:12.919 --> 08:02:16.720
of your neck, the side of your neck, and your throat.

1905
08:02:19.599 --> 08:02:30.720
H noticing being aware of the comfort, increased feeling in

1906
08:02:30.919 --> 08:02:39.720
the relaxation, not just in your head and neck and mind,

1907
08:02:40.759 --> 08:02:49.520
also the rest of your body. Just notice how loose

1908
08:02:51.080 --> 08:02:57.479
and calm you feel, and how easily it is to

1909
08:02:57.759 --> 08:03:24.759
just let go completely, let go completely easily. That So

1910
08:03:24.840 --> 08:03:27.840
what I'm going to do now is we're going to

1911
08:03:27.959 --> 08:03:35.479
focus on the top of your head. That am We're

1912
08:03:35.520 --> 08:03:44.279
going to allow every last piece of tension or stress

1913
08:03:44.479 --> 08:03:50.279
that might be lingering or hiding in your body or

1914
08:03:50.439 --> 08:03:52.240
mind or head.

1915
08:03:53.520 --> 08:03:53.919
To just.

1916
08:03:55.639 --> 08:04:02.520
Be sucked out at the top of your head and released.

1917
08:04:05.799 --> 08:04:06.439
Into the air.

1918
08:04:07.680 --> 08:04:13.880
Once sucked out into the clouds, imagine a big cloud

1919
08:04:14.000 --> 08:04:19.479
above your head, almost like a whirlpool, and this is

1920
08:04:19.680 --> 08:04:24.240
can suck that tension out of the top of your

1921
08:04:24.319 --> 08:04:34.240
head and just take it away the good you focus.

1922
08:04:35.240 --> 08:04:39.119
Imagine an opening on the top of your head with

1923
08:04:39.360 --> 08:04:44.479
that tension and stress and any remaining issues may be

1924
08:04:44.720 --> 08:04:48.000
worries or concerns that are of no use to you.

1925
08:04:48.200 --> 08:04:51.959
Now you can all be sucked out at the top

1926
08:04:52.000 --> 08:04:58.439
of your head and taken away. As I count down

1927
08:04:58.520 --> 08:06:43.599
again from to tv D down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

1928
08:06:49.119 --> 08:07:29.279
four three wah breathe, noticing how you feel, how relaxed

1929
08:07:29.680 --> 08:07:42.639
and calm you physically and mentally feel right now, how

1930
08:07:43.680 --> 08:07:52.799
peaceful your mind feels. It feels so nice to just

1931
08:07:52.959 --> 08:08:01.360
let go, to give yourself some space to breathe easily,

1932
08:08:03.279 --> 08:08:13.279
to think calmly, just to take a break from all

1933
08:08:13.360 --> 08:08:19.799
that pointless worry and concerns about things that you don't

1934
08:08:19.880 --> 08:08:30.080
need to think about right now, because this is your

1935
08:08:30.279 --> 08:08:35.360
time to let go. This is your space to enjoy

1936
08:08:36.919 --> 08:08:46.119
feeling deeply relaxed, peaceful in your mind, relaxed in your body.

1937
08:08:49.279 --> 08:08:58.159
They can feel so good, so nice to just not

1938
08:08:58.520 --> 08:09:07.560
have to do anything to be able to really enjoy

1939
08:09:09.279 --> 08:09:18.040
that serenity that comes with letting go completely, that peacefulness

1940
08:09:18.279 --> 08:09:36.159
that comes with being in this peaceful space. And you

1941
08:09:36.279 --> 08:09:41.080
can keep this sense of calmness for as long as

1942
08:09:41.360 --> 08:09:55.720
you choose. If you choose to drift off into a deep, healing,

1943
08:09:56.119 --> 08:10:04.840
natural sleep, then you can do that. It's completely up

1944
08:10:04.959 --> 08:10:12.840
to you. And you can keep this feeling of calmness

1945
08:10:13.840 --> 08:10:18.119
physically and in your mind for as long as you

1946
08:10:18.360 --> 08:10:31.520
choose to feel completely relaxed, completely relaxed.

1947
08:10:34.799 --> 08:10:40.400
And I'd like you to make up your mind that

1948
08:10:40.479 --> 08:10:50.560
you're going to relax, and I want.

1949
08:10:50.479 --> 08:10:53.919
To explore that with you. What it feels like when

1950
08:10:54.000 --> 08:11:03.240
you actually decide that you're going to relax, not forcing yourself,

1951
08:11:03.360 --> 08:11:09.560
but giving yourself that. Yes, it is a command, really,

1952
08:11:09.599 --> 08:11:16.560
isn't it When you're telling yourself relax in a gentle

1953
08:11:16.680 --> 08:11:23.680
but firm way that only you can really tell yourself

1954
08:11:24.119 --> 08:11:27.000
in that way. You can't really have someone else saying

1955
08:11:27.040 --> 08:11:33.159
to you, now it relax, relax, you know, and it

1956
08:11:33.240 --> 08:11:35.639
needs to be gentle. But you can't someone else can't

1957
08:11:35.680 --> 08:11:44.680
really have the same The same kind of influence or

1958
08:11:45.080 --> 08:11:53.200
power that you have over your own physicality, over how

1959
08:11:53.400 --> 08:12:03.560
you feel is when you say it to yourself, it

1960
08:12:03.840 --> 08:12:11.639
means more. It's personal, and your brain and your unconscious

1961
08:12:11.840 --> 08:12:18.000
mind and your body listens to what you say. So,

1962
08:12:18.279 --> 08:12:22.080
for example, we'll test it out. We'll do a little test,

1963
08:12:22.200 --> 08:12:25.840
a few little tests along the way, and you can

1964
08:12:25.919 --> 08:12:32.200
get more of an idea of the force, the positive

1965
08:12:32.400 --> 08:12:38.840
force that you can have in creating a sense of

1966
08:12:39.119 --> 08:12:44.119
comfort and relaxation in your body and your mind quite

1967
08:12:44.240 --> 08:12:56.840
quickly just by you telling yourself to relax. So I

1968
08:12:56.959 --> 08:13:03.680
want to start by let's focus on your hand. To

1969
08:13:03.840 --> 08:13:06.840
focus on your hands and just tell your hands to relax,

1970
08:13:07.880 --> 08:13:12.759
and just say relax. As you focus on your hands,

1971
08:13:15.040 --> 08:13:19.560
you could say my hands are relaxed, or I want

1972
08:13:19.639 --> 08:13:23.919
my hands to relax. I think if you actually do

1973
08:13:24.040 --> 08:13:32.040
it directly by focusing and imagining that your hands can

1974
08:13:32.319 --> 08:13:34.959
hear what you're saying, you know, like they've got little ears,

1975
08:13:35.720 --> 08:13:40.840
which is a bit weird. So talking to your hands

1976
08:13:41.599 --> 08:13:57.880
and just say relax. Noticing your hands start to relax.

1977
08:14:10.319 --> 08:14:13.799
Now focus on your eyes and tell your eyes to relax.

1978
08:14:14.959 --> 08:14:19.639
You just say in the same word relax and find

1979
08:14:19.720 --> 08:14:27.360
the right tone for you. You know, I might say relax,

1980
08:14:28.040 --> 08:14:36.159
but you you might say relax or relax. You know,

1981
08:14:36.439 --> 08:14:42.119
you might say it differently to yourself, and that's important

1982
08:14:43.000 --> 08:14:49.080
for you to gauge what feels right for you. So

1983
08:14:49.279 --> 08:14:54.479
just tell your eyes to relax, whilst focusing on your eyes,

1984
08:14:55.000 --> 08:14:59.639
your eyelids, the muscles around your eyes, your eyebrows, and

1985
08:14:59.840 --> 08:15:35.439
just tell your eyes directly relax. Now. Now, I just

1986
08:15:35.560 --> 08:15:45.840
did that myself, And sometimes you may feel that you

1987
08:15:46.040 --> 08:15:51.439
need a bit more time for the different parts to relax,

1988
08:15:52.279 --> 08:15:56.159
you know, because I start talking again and maybe that

1989
08:15:56.400 --> 08:16:00.279
part hasn't relaxed fully. But what will happen is would

1990
08:16:00.319 --> 08:16:04.639
just continue to relax even though I'm talking, And that's

1991
08:16:04.720 --> 08:16:12.319
happening with my eyes. Something else I noticed is when

1992
08:16:12.360 --> 08:16:16.520
I started focusing on my eyes, they actually almost became

1993
08:16:16.599 --> 08:16:17.080
They got.

1994
08:16:17.000 --> 08:16:19.759
Worse before they got better, in a way, so that

1995
08:16:19.880 --> 08:16:20.479
I felt.

1996
08:16:20.279 --> 08:16:25.720
A degree of tension growing in my eyes and then disappearing.

1997
08:16:27.439 --> 08:16:29.599
So I think what that was really was just me

1998
08:16:29.799 --> 08:16:36.119
becoming more aware of the tension that was already there

1999
08:16:36.680 --> 08:16:41.279
that I wasn't I wasn't focused on it before, so

2000
08:16:41.360 --> 08:17:00.279
I wasn't really acknowledging it or really conscious to those feelings. Yeah,

2001
08:17:00.360 --> 08:17:03.799
my eyes is still continuing to relax, as well as

2002
08:17:03.840 --> 08:17:09.759
my hands. Actually, my hands have got a certain kind

2003
08:17:09.799 --> 08:17:15.840
of energy, like not buzzing, but I can kind of

2004
08:17:18.240 --> 08:17:24.080
feel a degree of energy in my hands. Maybe that's

2005
08:17:24.159 --> 08:17:28.759
where the tension is being released. Maybe that's the cause

2006
08:17:28.840 --> 08:17:38.639
in that the next part, I think we should focus.

2007
08:17:38.400 --> 08:17:39.319
On the back of the neck.

2008
08:17:40.040 --> 08:17:43.959
That's a part which is quite often well for me,

2009
08:17:44.439 --> 08:17:47.639
holds tension. I don't know about for yourself that. I

2010
08:17:47.720 --> 08:17:54.479
think it's quite a standard place where tension is sometimes held. So,

2011
08:17:56.639 --> 08:18:00.319
and I'm doing exactly what you're doing as you do it, well,

2012
08:18:00.479 --> 08:18:04.400
so I'm telling my body parts to relax as well.

2013
08:18:05.159 --> 08:18:07.000
So if you tell your neck at the back of

2014
08:18:07.080 --> 08:18:09.680
your neck, focus on the back of your neck, and

2015
08:18:09.880 --> 08:18:17.200
just say relax in your own words, in your own tone,

2016
08:18:17.560 --> 08:18:20.439
in your own voice. You can say out loud, or

2017
08:18:20.479 --> 08:18:24.880
you can just say it to yourself internally. But you're

2018
08:18:24.959 --> 08:18:29.400
focusing and you're saying it literally to the back of

2019
08:18:29.439 --> 08:18:32.360
your neck, as if the back of your neck can

2020
08:18:32.439 --> 08:18:39.159
actually hear what you're saying. So do that now, just

2021
08:18:39.240 --> 08:18:43.639
say relax to the back of your neck and I'll

2022
08:18:43.680 --> 08:19:25.400
do the same. Now, what I noticed and you may

2023
08:19:25.479 --> 08:19:30.520
have had similar thing is, even though I was focusing

2024
08:19:30.639 --> 08:19:38.720
on the back of my neck, other parts started to

2025
08:19:41.720 --> 08:19:45.360
I don't know, show themselves to me or maybe because

2026
08:19:45.400 --> 08:19:48.240
they want to be relaxed as well. But I started

2027
08:19:48.439 --> 08:19:53.040
noticing the feelings in my shoulders, attention in my shoulders.

2028
08:19:52.840 --> 08:19:53.840
And in my upper back.

2029
08:19:56.919 --> 08:20:00.840
Whether that was because my the back of my neck

2030
08:20:01.000 --> 08:20:06.479
was saying, well, I'm pretty much okay. It's the other

2031
08:20:06.599 --> 08:20:16.000
parts that need attention, but my low back of my

2032
08:20:16.119 --> 08:20:20.200
neck is still relaxing. But I just became more aware

2033
08:20:20.279 --> 08:20:26.919
of other parts that needed attention. Now, this might happen

2034
08:20:27.080 --> 08:20:31.959
and it's not. It doesn't mean that it's going wrong.

2035
08:20:32.080 --> 08:20:38.560
It just means you're being notified of more places that

2036
08:20:38.759 --> 08:20:45.080
also want to feel relaxed. So I'm going to focus

2037
08:20:45.400 --> 08:20:49.200
on my upper back. So you can do the same.

2038
08:20:50.959 --> 08:20:55.560
Even if you don't have any feelings of tension that

2039
08:20:55.639 --> 08:21:00.240
are obvious in your upper back. You just focus some

2040
08:21:00.279 --> 08:21:05.240
of your back and the whole area from his shoulder

2041
08:21:05.319 --> 08:21:10.560
blades down to the middle of your back down his spine.

2042
08:21:12.000 --> 08:21:19.840
And with me, it's more the shoulder blades that are more. Yeah,

2043
08:21:19.959 --> 08:21:25.080
that's the parts that I really sort of giving me.

2044
08:21:26.799 --> 08:21:27.119
The not.

2045
08:21:29.040 --> 08:21:31.319
Do they need to relax in the Sound's gonna ask

2046
08:21:31.439 --> 08:21:34.720
that part to relax, and you can do the same.

2047
08:21:34.799 --> 08:22:02.119
Now relax up the back. Things strange happened there, and

2048
08:22:02.279 --> 08:22:04.680
this often happens.

2049
08:22:04.759 --> 08:22:05.680
I've been doing this for.

2050
08:22:08.560 --> 08:22:15.319
Sixteen years or something, and often I'm I'm surprised but

2051
08:22:16.000 --> 08:22:22.439
amazed really that there can be a feeling. So when

2052
08:22:22.479 --> 08:22:25.759
I was focusing on the back of my neck, my

2053
08:22:25.919 --> 08:22:30.639
upper back was starting to feel quite stressed and in

2054
08:22:30.880 --> 08:22:36.360
need of attention. As soon as I started talking to

2055
08:22:36.520 --> 08:22:41.200
you about my upper back and talking about, you know,

2056
08:22:41.720 --> 08:22:46.599
getting ready to ask the upper back to relax, my

2057
08:22:46.639 --> 08:22:52.439
oppa back already started to relax. It's almost as if

2058
08:22:52.479 --> 08:22:58.119
it doesn't need to hear the words, just needs attention,

2059
08:23:02.880 --> 08:23:14.200
just needs to be noticed. And that is something that

2060
08:23:14.520 --> 08:23:21.479
often happens in this type of situation, is when you

2061
08:23:21.759 --> 08:23:26.919
start to relax a couple of parts of your body,

2062
08:23:28.000 --> 08:23:34.680
as we've done with our hands, our eyes, and the eyelids, and.

2063
08:23:34.919 --> 08:23:44.040
Now back of the neck, top of the back, upper back.

2064
08:23:45.360 --> 08:23:49.360
The rest of the body seems to just take notice

2065
08:23:52.080 --> 08:24:00.360
and decide in its own way to start relaxing. Other

2066
08:24:00.479 --> 08:24:10.360
parts of your body start to just become looser. I

2067
08:24:10.439 --> 08:24:13.119
suppose it's kind of like a bit of an avalanche.

2068
08:24:13.319 --> 08:24:18.040
You know, a little ball starts rolling, and before you

2069
08:24:18.159 --> 08:24:21.159
know it, the whole of your body is completely relaxed

2070
08:24:21.240 --> 08:24:37.919
and calm. And if you focus on your face, you

2071
08:24:38.040 --> 08:24:45.599
focus on your eyes, your eyelids, your eyebrows, and the

2072
08:24:45.759 --> 08:24:54.319
muscles around your eyes, maybe you start to notice that

2073
08:24:56.080 --> 08:25:01.159
your forehead is more relaxed than it was. Maybe your

2074
08:25:01.279 --> 08:25:07.040
face is more relaxed. I would say my entire face

2075
08:25:07.240 --> 08:25:21.840
is a lot more relaxed than it was. So we're

2076
08:25:21.840 --> 08:25:28.319
going to focus now on your shoulders again, just like before.

2077
08:25:29.720 --> 08:25:33.720
Just tell your shoulders. I mean, you can do them individity.

2078
08:25:33.880 --> 08:25:37.799
You can do the right shoulder, left shoulder. I just

2079
08:25:37.959 --> 08:25:42.159
generally do both at the same time. And just tell

2080
08:25:42.520 --> 08:25:45.520
your shoulders as you focus on them in your mind,

2081
08:25:46.880 --> 08:25:52.080
focus on how they feel. Maybe you can see them

2082
08:25:52.560 --> 08:26:02.720
in your mind's eye. Just tell your shoulders to relax

2083
08:26:40.040 --> 08:26:53.479
it's as nice as they relax. But do you notice,

2084
08:26:56.159 --> 08:27:02.159
especially with my back, this is the connection between the

2085
08:27:02.279 --> 08:27:13.000
different parts, the back, the shoulders, the neck being all

2086
08:27:13.200 --> 08:27:17.520
connected from being such a large part of your body,

2087
08:27:20.520 --> 08:27:29.000
it's almost hard to separate them from each other. When

2088
08:27:29.040 --> 08:27:31.680
my lower back has started to relax on its own,

2089
08:27:37.840 --> 08:27:42.599
maybe I'm going too slow and that could be an

2090
08:27:42.639 --> 08:27:50.040
issue because we all go at different speeds. And the

2091
08:27:50.240 --> 08:27:53.119
idea at the beginning of this recording was for you

2092
08:27:53.319 --> 08:28:08.159
to be able to just say to yourself, relax without

2093
08:28:08.319 --> 08:28:14.599
focusing on any particular part of your body. Because when

2094
08:28:14.680 --> 08:28:24.479
you know that, telling your hands to relax and your

2095
08:28:24.680 --> 08:28:33.400
hand relax, you tell your eyelids and your eyes, the

2096
08:28:33.560 --> 08:28:43.720
muscles around your eyes and your eyebrows to relax, and

2097
08:28:43.840 --> 08:28:56.680
they relax. You tell the back of your neck to relax,

2098
08:29:01.439 --> 08:29:19.520
and it relaxes. You till you're upper back to relax,

2099
08:29:29.279 --> 08:29:52.759
and it relaxes. You tell your shoulders to relax, and

2100
08:29:52.959 --> 08:30:20.720
they relax. When you told your hands to relax, they relaxed,

2101
08:30:21.200 --> 08:30:32.159
and they continued to relax. When you told your eyelids,

2102
08:30:34.479 --> 08:30:41.520
the muscles around your eyes, your eyebrows to relax, they

2103
08:30:41.639 --> 08:30:56.599
relaxed and continue to relax. When you told the back

2104
08:30:56.680 --> 08:30:59.919
of your neck focus on the back of your neck

2105
08:31:00.080 --> 08:31:13.560
kah and told it to relax, it relaxed and continued

2106
08:31:15.040 --> 08:31:30.080
to relax. When you told your upper back to relax,

2107
08:31:32.080 --> 08:31:47.040
it relaxed and continued to relax. As with your shoulders,

2108
08:31:49.479 --> 08:31:56.040
he told your shoulders to relax, in your shoulders relaxed

2109
08:31:56.599 --> 08:32:04.040
and continued to relax.

2110
08:32:09.720 --> 08:32:14.639
And it's not just that, it's.

2111
08:32:17.360 --> 08:32:21.759
That the rest of your body has also been listening,

2112
08:32:23.439 --> 08:32:29.560
and that relaxation has been spreading. So from your eyes,

2113
08:32:29.919 --> 08:32:37.279
the relaxations spread to your forehead, around your face, into

2114
08:32:37.400 --> 08:32:51.240
your skin, into your jaw, into the front and sides

2115
08:32:51.319 --> 08:32:56.080
of your neck, all way down your chest and stomach.

2116
08:33:02.799 --> 08:33:09.919
Your relaxed hands and shoulders meet up through your arms,

2117
08:33:10.599 --> 08:33:18.720
relaxing your full arms, your upper arms, elbows, your wrists,

2118
08:33:22.360 --> 08:33:39.200
letting go your lower back, your hips, buttocks spraying, or

2119
08:33:39.439 --> 08:33:48.159
just start to relax so continue even more comfort spreading

2120
08:33:48.279 --> 08:33:57.080
through your legs all the way down to your ankles,

2121
08:34:02.279 --> 08:34:06.319
the tops of your feet, the side of your feet,

2122
08:34:08.159 --> 08:34:19.040
and the bottoms of your feet, relaxing into your toes,

2123
08:34:22.840 --> 08:34:47.680
each toe relaxing, calm, loose, and as your body relaxes more,

2124
08:34:48.240 --> 08:35:12.119
your mind becomes slower or peaceful, to the point where

2125
08:35:14.279 --> 08:35:26.520
if you choose to fall asleep, you can easily do

2126
08:35:26.720 --> 08:35:42.479
that easy drift away because there's nothing going on in

2127
08:35:42.599 --> 08:36:03.720
your mind. Your brains peaceful, your body continues to relax,

2128
08:36:27.400 --> 08:36:32.919
And with that connection between your body relaxing and the

2129
08:36:33.119 --> 08:36:46.840
word that you say to yourself relax, means that you

2130
08:36:46.959 --> 08:36:53.639
don't need to focus on just one part. You can

2131
08:36:53.840 --> 08:37:07.080
just focus on your entire body, saying the powerful word.

2132
08:37:11.119 --> 08:37:27.360
Relax and observe those familiar.

2133
08:37:28.400 --> 08:37:44.400
Sensations of comfort spreading throughout your body, loosening and calming

2134
08:37:46.880 --> 08:38:03.240
and healing every part of your body, feeding more relaxed.

2135
08:38:17.919 --> 08:38:21.599
So all you need to do from now on is just.

2136
08:38:23.479 --> 08:38:45.639
Tell yourself relax and observe feeding completely comfortable and calm.

2137
08:38:57.639 --> 08:40:04.840
So rex starting now with number twenty nineteen, eighteen, seventeen, sixteen, fifteen,

2138
08:40:27.319 --> 08:41:11.639
fourteen thirty sat.

2139
08:41:13.680 --> 08:41:33.119
At as.

2140
08:41:33.080 --> 08:41:44.360
Well as.

2141
08:41:42.119 --> 08:43:11.520
Assassatasata usa.

2142
08:43:09.360 --> 08:43:59.200
Usa attatata.

2143
08:44:31.840 --> 08:45:00.919
Ye as.

2144
08:46:12.439 --> 08:47:02.639
You mean it, lay.

2145
08:47:18.520 --> 08:49:08.319
Sam, you think.

2146
08:49:11.520 --> 08:49:44.880
M m.

2147
08:49:53.880 --> 08:50:03.880
M why.

2148
08:50:11.159 --> 08:51:46.880
As us.

2149
08:52:52.159 --> 08:53:21.000
On two counting down from ten to one ten nine, eight, seven, six,

2150
08:53:23.240 --> 08:53:43.400
five four three two one, And maybe that was a

2151
08:53:43.479 --> 08:53:47.599
bit too quick in order to relax. Maybe it's a

2152
08:53:47.639 --> 08:53:53.759
bit too fast for you to notice the calming of

2153
08:53:53.880 --> 08:54:00.639
your body, maybe even a little bit of pressure there.

2154
08:54:00.720 --> 08:54:04.040
Like you'll count it down from ten to one. What

2155
08:54:04.119 --> 08:54:07.400
do you expect me to do? Man, expect me to

2156
08:54:07.439 --> 08:54:11.599
stick gold floppy just because you're counting down.

2157
08:54:15.759 --> 08:54:15.959
Two.

2158
08:54:17.000 --> 08:54:20.279
If you try it again, but this time, I'll go

2159
08:54:20.360 --> 08:54:27.400
a bit slower this time, as you focus on the

2160
08:54:27.560 --> 08:54:31.680
whole of your body before we focus on your legs.

2161
08:54:34.119 --> 08:54:43.319
Just notice how your body does start to feel more

2162
08:54:43.759 --> 08:55:32.720
relaxed with every number that I count down ten nine, eight, seven, six, five,

2163
08:55:43.159 --> 08:56:42.319
four three two one, And just notice how how you feel, generally,

2164
08:56:42.759 --> 08:56:57.040
how your body feels. It's not necessarily even about counting

2165
08:56:57.200 --> 08:57:04.319
down from ten to one. It's that space that you have,

2166
08:57:05.639 --> 08:57:24.119
that body space between being active physically or mentally, just

2167
08:57:28.840 --> 08:57:34.000
sitting or lying down, just being there, not doing anything,

2168
08:57:34.200 --> 08:57:40.840
not saying anything, not needing to think about anything. So

2169
08:57:41.520 --> 08:57:44.520
it opens up a space, you know, a bit of

2170
08:57:44.599 --> 08:57:53.520
a space, a gap number every time, and the more

2171
08:57:54.799 --> 08:57:58.040
I came down from the tent to one, the bigger

2172
08:57:58.119 --> 08:58:07.240
that gap become. So there's that gap of calmness, of

2173
08:58:07.400 --> 08:58:21.959
comfort and relaxation. It's a nice feeling slow down and

2174
08:58:22.080 --> 08:58:31.680
it moves those stresses or discomforts physically or emotionally, moves

2175
08:58:32.000 --> 08:58:52.959
them away, allows you to just slow down. Someone to

2176
08:58:53.119 --> 08:58:58.360
count again from ten down to one, and notice that gap.

2177
08:58:59.439 --> 08:59:06.479
Widen the gap, and as it widens, it's almost like

2178
08:59:06.639 --> 08:59:25.599
the stress and attention falls into the gap. Mhmm. It

2179
08:59:25.720 --> 09:00:08.520
gives you that distance, that space. Now M ten nine, six, eight, seven, six,

2180
09:00:21.279 --> 09:01:42.759
five four three two one. Now, how does your body feel.

2181
09:01:44.720 --> 09:01:44.880
Now?

2182
09:01:57.599 --> 09:02:12.840
Can you notice the the feeling calmer, the feeling more

2183
09:02:13.319 --> 09:02:40.680
relaxed as we now focus on your legs, just your legs.

2184
09:02:56.720 --> 09:03:16.840
We're just gonna start with focusing on your thighs. Of course,

2185
09:03:16.959 --> 09:03:21.840
it's not the most exciting thing to be doing, because

2186
09:03:25.279 --> 09:03:27.919
I'm sure like most of your body is not a

2187
09:03:28.080 --> 09:03:40.479
lot going on right now. Just focusing on the whole

2188
09:03:40.599 --> 09:03:47.000
of your thighs, the tops of your thighs, the sides

2189
09:03:47.159 --> 09:03:53.560
of your thighs, the bottoms of your thighs. You're outer

2190
09:03:53.759 --> 09:03:58.799
thighs and you're inner thighs. Basically the whole of your

2191
09:03:58.880 --> 09:04:07.799
thigh that leads into your hip and it goes down

2192
09:04:08.000 --> 09:04:17.639
to your knee joints. Now, this is a big area.

2193
09:04:22.119 --> 09:04:27.080
It's a very heavy area. It's very strong. Probably the

2194
09:04:27.200 --> 09:04:41.880
strongest muscles in your body or in your thighs. But

2195
09:04:41.919 --> 09:04:49.520
I don't think we perhaps will give enough attention to

2196
09:04:49.759 --> 09:05:03.479
our thighs. Perhaps we don't acknowledge how important our thighs

2197
09:05:03.720 --> 09:05:23.799
are to our lives, how much they actually do for us,

2198
09:05:27.680 --> 09:05:37.720
all for our lives. And it may seem to sound

2199
09:05:37.799 --> 09:05:38.560
really weird, but.

2200
09:05:41.439 --> 09:05:42.799
I think that all of our.

2201
09:05:42.720 --> 09:05:53.560
Body parts, especially our thighs, needs some TLC, a bit

2202
09:05:53.599 --> 09:06:10.400
of love shown, a bit of acknowledgement, thank you, gratitude

2203
09:06:13.360 --> 09:06:22.160
for what our thighs do for us. And I know

2204
09:06:22.360 --> 09:06:28.400
this may sound a bit strange. Maybe you think, why

2205
09:06:28.480 --> 09:06:31.160
am I surely how I should be able in the

2206
09:06:31.279 --> 09:06:39.800
garden hugging a tree or something. Wow, it's hard to

2207
09:06:39.839 --> 09:06:43.040
set a microphone up on a tree. That's why I'm

2208
09:06:43.080 --> 09:06:45.959
doing this indoors. Otherwise I would be outside hugging a tree.

2209
09:06:47.120 --> 09:06:55.919
Now I can't see the television from the tree. If

2210
09:06:55.959 --> 09:07:01.279
you move down to your knees, getting such an important part,

2211
09:07:05.599 --> 09:07:10.720
and I think we don't necessarily I'll speak for myself here,

2212
09:07:13.199 --> 09:07:18.279
I don't necessarily appreciate all that my needs do for

2213
09:07:18.440 --> 09:07:24.279
me until I have a problem with my knee. It's

2214
09:07:24.319 --> 09:07:29.360
occasionally if I ever maybe i'll pash it or it's

2215
09:07:29.559 --> 09:07:36.080
aching for some reason. It's then that I realize how

2216
09:07:36.279 --> 09:07:40.160
much it does. You know, the benefit of being able

2217
09:07:40.199 --> 09:07:48.720
to use my legs without any kind of physical discomfort

2218
09:07:50.360 --> 09:07:57.400
is a beautiful thing that's possibly not appreciated until it's

2219
09:07:58.040 --> 09:08:07.440
temporarily removed. You know that's comfort. But as you focus

2220
09:08:07.519 --> 09:08:15.400
on your knees, regardless of how your knees feel, you

2221
09:08:15.480 --> 09:08:21.319
can have that sense of gratitude and love to your

2222
09:08:21.400 --> 09:08:34.000
knees for all that they do for you. When you

2223
09:08:34.080 --> 09:08:38.559
can still have that attention on your thighs, maybe notice

2224
09:08:38.639 --> 09:08:45.480
how your thighs feel, maybe you've noticed that they are

2225
09:08:47.360 --> 09:09:03.760
relaxing more deeply. You focus now on the bottoms of

2226
09:09:03.839 --> 09:09:08.680
your legs, your shins and your calf muscles, the bones

2227
09:09:09.760 --> 09:09:16.599
between your knees and your feet, incorporating of course, your

2228
09:09:16.720 --> 09:09:29.800
ankles so important. Anyone that's had even like the slightest

2229
09:09:30.239 --> 09:09:36.239
sprain of an ankle knows how how much we take

2230
09:09:37.599 --> 09:09:46.400
our ankles for granted. And it's kind of strange in

2231
09:09:46.480 --> 09:09:51.680
a way when you think that. You know, logically our

2232
09:09:51.720 --> 09:09:55.199
wrists are a lot thinner than the rest of our arms,

2233
09:09:56.319 --> 09:09:59.720
which is okay, it doesn't I can't see any problem

2234
09:09:59.760 --> 09:10:05.360
with that, because we're just picking stuff up. Our ankles

2235
09:10:07.199 --> 09:10:17.120
so much thinner than the rest of our legs, and

2236
09:10:17.239 --> 09:10:21.760
from a physics perspective or logical even it doesn't really

2237
09:10:21.879 --> 09:10:29.080
make sense that all this weight would ultimately be resting

2238
09:10:30.120 --> 09:10:40.120
on your ankles then leading to your feet, that thin area,

2239
09:10:41.599 --> 09:10:51.199
thin bone. Yeah, it does so much great work. Supports us,

2240
09:10:51.319 --> 09:11:01.279
supports our body for a lifetime, helps us to balance,

2241
09:11:03.519 --> 09:11:16.319
It helps you to get around and be mobile. And

2242
09:11:16.319 --> 09:11:24.080
there's the calf muscles. Of course, when I was younger,

2243
09:11:24.480 --> 09:11:27.760
I couldn't see the point in calf muscles. Didn't seem

2244
09:11:27.800 --> 09:11:32.879
to do anything. Okay, if I walked around on tiptoes,

2245
09:11:33.680 --> 09:11:37.519
then my calf muscles get some work. But of course

2246
09:11:37.599 --> 09:11:41.720
that's not true. The calf muscles are being used whenever

2247
09:11:41.839 --> 09:11:53.720
we use our legs and your shins there to protect

2248
09:11:55.720 --> 09:12:04.360
your lower legs, shaped in a way almost as a

2249
09:12:04.440 --> 09:12:16.720
protector for the bone, leading of course to your ankles

2250
09:12:20.120 --> 09:12:26.680
and your feet. But we're not going to focus on

2251
09:12:26.800 --> 09:12:28.879
your feet. We're just going to focus on the legs.

2252
09:12:30.959 --> 09:12:35.599
I realize, but now that I've mentioned your feet, it

2253
09:12:35.720 --> 09:12:40.599
probably focuses on them anyway, So maybe I should focus

2254
09:12:40.720 --> 09:12:46.559
on your feet a little bit. You can have them

2255
09:12:46.599 --> 09:12:52.120
in your awareness the same as you have your thighs

2256
09:12:52.440 --> 09:12:56.720
in your awareness. Even though we haven't been focusing on

2257
09:12:56.879 --> 09:13:01.599
your thighs for a few minutes that we're focusing on

2258
09:13:01.760 --> 09:13:18.919
your ankles, there's still that sensation of comfort in your thighs,

2259
09:13:23.919 --> 09:13:31.279
and there's that movement of energy because the thighs hold

2260
09:13:33.239 --> 09:13:38.480
lots of different sensations. Of course, there's the muscles, the

2261
09:13:38.839 --> 09:13:51.279
big straw muscles that we have in our thighs, but

2262
09:13:51.480 --> 09:13:57.080
the skin on the outside of the thighs, as in

2263
09:13:57.639 --> 09:14:03.400
the outside of all the body, can be very sensitive,

2264
09:14:07.279 --> 09:14:20.480
sensitive to the touch, sensitive to temperature, and inside your

2265
09:14:20.599 --> 09:14:28.040
thighs the bones, there's the muscle, there's the blood, vessels,

2266
09:14:28.199 --> 09:14:34.000
the arch trees, all this stuff that's inside your thighs.

2267
09:14:38.440 --> 09:14:41.800
I guess sometimes it'd be nice if you could actually

2268
09:14:41.879 --> 09:14:49.319
put your fingers inside your thighs and a message, So

2269
09:14:49.400 --> 09:14:52.919
you can message on the outside, of course, but to

2270
09:14:52.959 --> 09:14:56.239
be able to get deep into the muscles, to be

2271
09:14:56.279 --> 09:15:01.440
able to just message inside your fire, message in the

2272
09:15:01.519 --> 09:15:10.239
bones of your leg, massage in or the veins and

2273
09:15:10.440 --> 09:15:20.879
just gently healing your thives and you could move down

2274
09:15:22.919 --> 09:15:28.000
message and inside your knees, just message in those bones,

2275
09:15:29.000 --> 09:15:36.040
but with healing fingertips, spreading that healing energy deep into

2276
09:15:36.120 --> 09:15:45.559
the choints of your knees. Of course, there's the back

2277
09:15:45.800 --> 09:15:50.919
of your your knee and the inside crease where your

2278
09:15:51.000 --> 09:15:58.559
knee is. It's a really sensitive area. Very it feels

2279
09:15:58.639 --> 09:16:02.639
very nice when you stroke. Okay, that might be because

2280
09:16:03.519 --> 09:16:08.480
it's an area that's not really touched very often. It's

2281
09:16:08.639 --> 09:16:15.160
almost like a hidden part, that crease in your legs.

2282
09:16:15.239 --> 09:16:16.239
It's almost.

2283
09:16:18.199 --> 09:16:18.919
Like a part that.

2284
09:16:20.720 --> 09:16:31.959
Has a sensitivity which is a little bit different. Of course,

2285
09:16:32.000 --> 09:16:42.519
it's protected by your legs, so you can imagine putting

2286
09:16:43.400 --> 09:16:53.239
your fingers into that crease in your legs. Folded in

2287
09:16:53.360 --> 09:16:57.279
between your legs, you can just message with your fingertips.

2288
09:16:58.480 --> 09:17:05.279
Imagine your fingertips going inside, massage in the muscle tissue.

2289
09:17:09.879 --> 09:17:14.160
You can of course field the the bones of your knees,

2290
09:17:15.639 --> 09:17:26.080
healing through your fingertips, and then as you go down

2291
09:17:28.959 --> 09:17:31.760
to your calf muscles, and that's the part. I'd like

2292
09:17:31.839 --> 09:17:36.559
to be able to really put my fingertips deep inside

2293
09:17:37.319 --> 09:17:46.239
my calf muscles, massage in every single tissue of that muscle,

2294
09:17:47.839 --> 09:17:57.760
healing every part, and then doing the same for my shins,

2295
09:18:00.959 --> 09:18:07.839
massage in and gently stroking the bones, gently stroking them,

2296
09:18:08.720 --> 09:18:12.879
healing in a loving way, because they deserve to be

2297
09:18:13.040 --> 09:18:20.680
treated as the precious bones that they are. Our legs

2298
09:18:20.680 --> 09:18:24.040
are so precious as in all the other parts of

2299
09:18:24.120 --> 09:18:32.319
our body, the more precious of any chore on the planet.

2300
09:18:40.720 --> 09:18:48.279
When when you start to think about your legs in

2301
09:18:48.400 --> 09:18:59.760
this way, it can change your perspective. It might sound

2302
09:19:00.080 --> 09:19:06.879
it a bit silly to start with the idea of

2303
09:19:07.199 --> 09:19:15.239
having love for your legs, showing appreciation for your thighs,

2304
09:19:18.040 --> 09:19:21.639
want them to be able to put your hands in

2305
09:19:21.800 --> 09:19:30.400
your thighs, the message the muscles and the bones, and

2306
09:19:30.559 --> 09:19:36.040
to get your fingers deep in there, releasing all tension,

2307
09:19:38.919 --> 09:19:47.559
just to show how much you care about your legs,

2308
09:19:48.440 --> 09:19:52.199
how much you care for what your legs do for

2309
09:19:52.319 --> 09:20:05.919
you regularly, your knees, your cars, your ankles. The strength

2310
09:20:06.080 --> 09:20:14.120
of your ankles, considering how thin they are compared to

2311
09:20:14.279 --> 09:20:20.959
the rest of your legs, especially your thighs. Yeah, they're

2312
09:20:21.120 --> 09:20:33.400
so strong, so flexible, absolutely amazing things. Your ankles are

2313
09:20:37.239 --> 09:20:42.319
truly a gift because of what they do for you,

2314
09:20:47.800 --> 09:20:54.720
supporting all that weight, regardless of how what weight you are,

2315
09:20:55.919 --> 09:21:00.720
even if you're only ate stone. There was a lot

2316
09:21:00.760 --> 09:21:07.440
of weight for these little ankles. Now I'm a lot

2317
09:21:07.639 --> 09:21:17.599
heavier than eat store double down. Yet my ankles support

2318
09:21:17.680 --> 09:21:25.040
my body all the time, whether they do give off

2319
09:21:25.080 --> 09:21:26.400
a side of relief.

2320
09:21:26.120 --> 09:21:31.680
When I sit down, I've.

2321
09:21:30.480 --> 09:21:37.480
Got my whole legs do my feet. My feet also

2322
09:21:37.680 --> 09:22:05.080
go my toast clap. I'm so happy. Your legs really

2323
09:22:06.559 --> 09:22:13.800
are amazing, and talking about talking about your legs is

2324
09:22:13.919 --> 09:22:20.199
probably possibly, if one of the most most boring things

2325
09:22:20.239 --> 09:22:27.440
I've ever heard anyone say. Possibly you're boring or not.

2326
09:22:29.000 --> 09:22:44.480
Everything I said is true. Your legs are amazing. Your

2327
09:22:44.599 --> 09:22:55.400
legs deserve not just respect, they deserve to relax.

2328
09:22:56.839 --> 09:22:57.199
Deeply.

2329
09:23:04.519 --> 09:23:07.839
They deserve to take some time out of the day

2330
09:23:10.040 --> 09:23:38.800
to just let go completely. Your legs really can relax.

2331
09:23:46.440 --> 09:23:50.519
And because the legs are so such a most you know,

2332
09:23:50.800 --> 09:23:56.720
very important part of your body, and your relax your legs,

2333
09:23:56.800 --> 09:24:04.040
the rest of your body also naturally follows in that

2334
09:24:07.760 --> 09:24:18.599
journey of comfort. I can feel it in my hips.

2335
09:24:20.000 --> 09:24:26.519
My hips feel really loose, and also my.

2336
09:24:26.599 --> 09:24:27.559
Lower back as well.

2337
09:24:29.599 --> 09:24:35.319
My lower back really feels it feels stretched, even though

2338
09:24:35.360 --> 09:24:39.000
I'm just sitting in a chair and there's no stretching

2339
09:24:41.680 --> 09:24:44.879
as far as I'm aware that I'm doing. It's almost

2340
09:24:44.879 --> 09:24:48.680
as if the muscles are just relaxed so much that

2341
09:24:48.839 --> 09:24:55.879
there is a natural stretch as the tension has reduced

2342
09:24:57.319 --> 09:25:15.919
a lot. And I'm now going to count down from

2343
09:25:16.559 --> 09:25:25.599
ten downs to one, and you can continue to fill

2344
09:25:27.360 --> 09:26:00.360
wonderfully relaxed ten nine eight, seven, six, five four three h.

2345
09:26:04.080 --> 09:26:15.440
Tube what relax?

2346
09:26:23.400 --> 09:26:27.199
So I'm just going to count down from five down

2347
09:26:27.279 --> 09:26:31.720
to one, and as a countdown, if you just focus

2348
09:26:31.839 --> 09:26:39.720
on the numbers, just the numbers counting down, and notice

2349
09:26:40.639 --> 09:26:48.639
how you feel in this moment as you hear the

2350
09:26:48.800 --> 09:26:56.959
numbers counting down, knowing that those numbers counting down represents

2351
09:26:57.839 --> 09:27:09.720
you calmer, not just in your body, but also relaxing

2352
09:27:09.839 --> 09:27:16.319
your mind. I just notice how you felt there's nothing

2353
09:27:17.040 --> 09:27:22.360
to do, there's nothing to say, there's nothing to think about,

2354
09:27:25.440 --> 09:28:04.800
starting with number five four three two one.

2355
09:28:14.080 --> 09:28:14.239
Song.

2356
09:28:14.279 --> 09:28:26.800
As you notice the gradual letting go the tension in

2357
09:28:26.879 --> 09:28:34.080
your body, you may also begin to notice and be

2358
09:28:34.239 --> 09:28:43.040
aware of how your mind is starting to slow down.

2359
09:28:45.519 --> 09:28:51.879
This is just a natural thing that happens. It's not

2360
09:28:52.080 --> 09:28:57.279
really a special procedure. It's just natural because it's your

2361
09:28:58.599 --> 09:29:04.559
body relaxes, your mind also starts to relax, and the

2362
09:29:04.680 --> 09:29:08.279
more your mind relaxes, the more your body relaxes. It's

2363
09:29:08.480 --> 09:29:20.559
just a continuous circle of relaxation, and there's that calmness

2364
09:29:20.760 --> 09:29:27.959
that comes from relative quietness. You know, even even if

2365
09:29:27.959 --> 09:29:35.480
this background sounds either your side online, it's still going

2366
09:29:35.639 --> 09:29:40.639
to be quite calm. You know, you haven't got the

2367
09:29:40.800 --> 09:29:45.959
television on, there's no music in the background, unless you're

2368
09:29:46.000 --> 09:29:53.519
listening to the recorded with music. Of course, you're very

2369
09:29:53.720 --> 09:29:55.599
likely not going to be sitting in a room with

2370
09:29:55.720 --> 09:30:00.519
other people. Of course you might be, but generally it's

2371
09:30:01.199 --> 09:30:03.440
more ideal if you can do this on your own,

2372
09:30:05.160 --> 09:30:15.199
so no distractions, and when you stop thinking about stuff,

2373
09:30:21.800 --> 09:30:32.040
relaxation automatically rises. A sense of comfort starts to grow.

2374
09:30:36.559 --> 09:30:43.239
And without trying to build it up into something fantastical,

2375
09:30:47.080 --> 09:30:55.760
something magical, this is just a natural process, something that's

2376
09:30:57.000 --> 09:31:06.680
easy to pumplish. In fact, it's almost the sense of

2377
09:31:06.959 --> 09:31:14.199
relaxing completely happens really when you put no effort into it.

2378
09:31:15.239 --> 09:31:20.919
It's not something that you can really force. It's something

2379
09:31:21.080 --> 09:31:31.839
that happens naturally. And part of the process of this

2380
09:31:32.120 --> 09:31:44.080
recording and others is simply two allow you to take

2381
09:31:44.120 --> 09:31:47.639
advantage of this space.

2382
09:31:50.319 --> 09:31:54.559
This time, it's just.

2383
09:31:58.720 --> 09:32:06.239
Let go, to just be here, to be in tune

2384
09:32:09.959 --> 09:32:22.040
with how you feel, yet with the intention of wanting

2385
09:32:22.360 --> 09:32:34.440
to relax deeply and maybe even to fall asleep, depending

2386
09:32:34.680 --> 09:32:40.879
on what it is that you wish for yourself in

2387
09:32:41.040 --> 09:32:57.160
this moment. As we know, relaxing is the majority of

2388
09:32:57.319 --> 09:33:01.599
the process of falling asleep. The actual fall a sleep

2389
09:33:01.680 --> 09:33:04.080
part is the tiny.

2390
09:33:03.839 --> 09:33:04.519
Bit of the end.

2391
09:33:07.879 --> 09:33:22.559
The deeper relaxed you become, the easier you find yourself drifting.

2392
09:33:32.120 --> 09:33:39.839
You can also choose stay focused on my voice and

2393
09:33:42.720 --> 09:34:12.839
really enjoy the process, gradually relaxing each muscle in your

2394
09:34:12.919 --> 09:34:34.680
body eritlessly, and just observing the sensation.

2395
09:34:39.279 --> 09:34:40.279
Of letting go.

2396
09:34:46.720 --> 09:34:47.440
Completely.

2397
09:34:53.480 --> 09:34:57.720
This time, on a count from six down to one.

2398
09:35:02.680 --> 09:35:13.160
You can notice your mind calming down more with each number.

2399
09:35:14.879 --> 09:38:04.319
Do you hear me say, naturally feeling calm and slow, peaceful, six, five, four, three, one,

2400
09:38:25.400 --> 09:38:35.000
being aware help you mind to stood it right down,

2401
09:38:38.279 --> 09:39:05.680
sinking deeply into relaxation. You focus on your mind may

2402
09:39:05.879 --> 09:39:16.879
notice that there's some thoughts still there, maybe some stubborn thoughts.

2403
09:39:16.639 --> 09:39:24.720
That for some reason perhaps need your attention.

2404
09:39:31.760 --> 09:39:33.040
S What you can do is.

2405
09:39:38.559 --> 09:39:46.360
Send love to those thoughts. Sprinkle those thoughts.

2406
09:39:50.519 --> 09:39:51.040
With love.

2407
09:39:52.800 --> 09:39:59.440
I do battles for a flower. Just sprinkle them bettles.

2408
09:39:59.040 --> 09:40:06.239
Feel goo love towards those thoughts. To let those thoughts

2409
09:40:06.440 --> 09:40:12.239
know that not a band in the number, you just

2410
09:40:12.760 --> 09:40:13.440
need them.

2411
09:40:14.519 --> 09:40:26.199
To require them to just calm down, slow down, quiets down.

2412
09:40:30.120 --> 09:40:30.639
And now.

2413
09:40:38.440 --> 09:40:41.879
So as you feet this on those the meaning thoughts,

2414
09:40:43.120 --> 09:40:47.199
and to count down this time from seven down to one.

2415
09:40:48.800 --> 09:41:05.160
With each number, just imagine sprinkling those flower petals of love, kindness, gratitude,

2416
09:41:08.440 --> 09:41:15.839
unnerve his thoughts, your allow.

2417
09:41:16.239 --> 09:41:18.559
Just not a way.

2418
09:41:19.959 --> 09:41:38.160
Relax deeply. I remember those thoughts will become more and

2419
09:41:38.480 --> 09:41:50.559
more relaxed. Starting the number seven.

2420
09:42:00.360 --> 09:43:59.760
As one.

2421
09:44:16.319 --> 09:44:22.800
M jep.

2422
09:44:29.000 --> 09:44:54.720
E M M M m

2423
09:45:00.080 --> 09:45:13.239
Iatas as