Aug. 2, 2025

(no music) (10 hours) Whisper Saturday | LMBYTS #1402 | Jason Newland | 2nd August 2025

(no music) (10 hours) Whisper Saturday | LMBYTS #1402 | Jason Newland | 2nd August 2025
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WEBVTT

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Hello, and welcome to jasondew Land dot com. My name's

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Jason new Land. Please only listen when you can safely

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close your eyes. This is Whisper Saturday Saturday. For some

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reason I've done was it Wednesday, Thursday, Friday Saturday for whisper?

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Let me boy? The sleeps in a row thirst thing

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in the morning when I wake up, and I don't

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know why at doorn no way. Hopefully the microphone is

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picking up my not so loud voice. Eh, I hope. Eh.

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It's a bit of an early start, but I did

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go to bed particularly early last night. So I went

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to bed at about seven o'clock in the evening. It's about

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two thirty hour in the morning, so technically i've had

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seven hours was it seven eight nineteen eleven? One to

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seven and a half hours sleep? I visited Uncle Sausages

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yesterday and I wasn't gonna It's not that I didn't

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want to well, I didn't know. It's a weird one.

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I don't want to visit him. Of course I do

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want to visit him, but I don't know at the

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same time, just because it's it's it's very difficult, but

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his other visitors is only two of us. She contacted

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me yesterday and said that she wasn't able to go

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due to grand kids. There's some changes in a in

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a day routine. So I said, don't worry, I'll go

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up and see him. So I did went up yesterday,

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got there about half three in the afternoon. I got

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a taxi there. It was raining, proper raining, like really raining.

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You know what.

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I don't think I put my body home, no, oh no,

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So I took my brodey with me. I tried to

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open it from the front door of the building where

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I live to the taxi. Now I got wetter trying

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to open the body and in trying to close it

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as I tried. You know, as I opened the taxi door,

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I'd have got less way if I just walked straight over,

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because it was on four footsteps. Probably, I mean, it's

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not something that I'm gonna agree great forever. It wasn't that,

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it wasn't quite that deep baby, But thinking about it,

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everybody would have been easy to just still take the

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probably in case I needed to stand outside and wait

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for a taxi on the way back. However, it's quite

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weird because again and I hear a voice in the well,

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it's it's the driver and he says, hi, Hi Jason.

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So no, no, I've not looked at him yet because

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I'm I'm I'm backing into the into the taxi. I'm

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just thinking it's nice and he's being pleasant considering what's

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heading towards him, my big fat bomb. And I settled

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in and he said, just checking. Your going to the

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to see uncle sausages in a nursing home. I said yeah,

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and I turn around and it's this was his name.

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He was my regular taxi driver when I was first

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started going up to the hospital. When I was up there,

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every single day, getting taxis there and back cost me

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about five hundred pound and not not a day because

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that would be expensive. But he was one of the

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regular drivers, so I kind of got to know him

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a bit. And then a few weeks ago I started

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mainly traveling by bar us, so I didn't see any

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more drivers, And yesterday was the first time that I

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traveled by taxi for I don't remember how long it's been.

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It's not a long time, but it might be a

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couple of weeks because I wasn't able to go out

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for a week due to COVID and then I visited

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uncle sausages on Thursday. So I swim in hospital the

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previous Wednesday, and then I was ill on a Wednesday

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and Thursday. Did the COVID on a Friday, and then

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I was clear. Didn't have a COVID test this Thursday

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just gone, was clear, and I went out to visit

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Uncle's hostages. Then when I became yesterday, that's it. Yeah,

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so I'm sitting there. I don't really know what to

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do when I'm there. It didn't seem the right time

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to show off my new juggling skills. You know, it's

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pretty I don't know. I was talking to him, updating

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him on.

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The locals.

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There's not a lot going on. It's just the same

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same people making the same noise, really and keep hearing

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the same sentence, you know, not from him, but the hearing.

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The hearing is the last thing to go. I'm like, okay,

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I wonder if he could communicate, what would he say

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to me? And I wonder, if you know, I've had

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a few little scenarios. One would possibly be him saying,

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will you please shut up leave me alone?

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I don't know.

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Another please stop sitting on my leg, Please stop farting.

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There could be lots of things that he might be

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trying to say to me, where's my bloody drinks? That's

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the last thing he said to me Wednesday evening, because

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I went visited him. He was asleep in hospital, so

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I didn't he look like a little baby just needed

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a teddy bear. He looks so comfortable, cool, cold, up asleep,

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And I didn't disturb him because personally, a couple of

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days earlier he told me that all he wanted was

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to go to sleep. See he said he hadn't slept

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properly for the last five weeks, So I didn't want

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to disturb him. He looks so peaceful. Just I'm in

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a good sleep. Plus I didn't feel very well. I

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just kind of came on on the way to the

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laspital and I was like wow, So I just I

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took that opportunity to leave. I left a package that

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his friend had delivered I had had sent to me.

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His friend lives in another country, so I delivered that

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stuck on the table. It's just a newspaper in the

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packet is uh sweets? So of course Sausages phoned me

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up in the evening. Where were you? He didn't shout,

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but he was like, what do you mean, why didn't

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you come today? I said, I did come today, but

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he was asleep. Why didn't you wake me up? But

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I just before you wanted to sleep? He said, where's

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my drinks? I think that's what I've been to him.

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I come and visit and then I go and get stuff.

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I'm like a like a little uber eats I suppose

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for him, and that's kind of been my role for

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the last month and a half. So I get there,

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have a chair, have a catch up, you know, that's

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how it's been in hospital. And then he starts talking about, well,

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what should we get? Then he went for a little

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where he liked to eat in their sausage roll pasty

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things in Costa and in the early days, which sounds

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weird consider it's been six weeks, but in the early

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days we used to walk down there together, go and

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sit outside have a chat. I still remember that first Saturday.

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So you went in there on a Friday, ten thirty,

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We left here and I think I came back about

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three thirty in the morning. So there the next day

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on a Saturday, and in the afternoon, and at this

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point he'd already been. They diagnosed him with what was

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wrong with him, didn't give him a prognosis at that point,

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but they told him what it was because they'd done

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a scan and everything. And we were downstairs. I'm not

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sure if we had drinks. We were just sitting in

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the sun, yeah, because there was That was a Saturday,

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and on one of these desk table things and Uncle

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Sausages started talking about making arrangements and things like that.

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I was like, oh, shut up, mate, what are you

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talking about because he started being practical and then he

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was saying, oh, we can fight this, and I said yeah,

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And so it was a little bit emotional. The next

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day where it was outside again. This time we were

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near this bit of water which is in hospital grounds,

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and a duck started pecking me. Winnie. Now, I thought

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it was finny to start with, just because you know, generally,

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if I'm sitting somewhere and I feel something, you know,

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something starts pulling on my clothing or anything. It's was

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always finny, even though I didn't have Finni with me.

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It's just a natural reaction, like what you're doing. What

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you're doing, mate. I looked down and it's this duck

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staring at me, pecking away at me Becker. Oh dear,

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I don't know why that made me laugh, beckon at

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me Becker Becker. Anyway, it seems like a really long

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time because he used to come out. He went from

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coming outside with me to still walking down with me

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but sitting in costa, to just sending me down to

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get stuff. I remember there's one point one day, it

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was a couple of weeks in and he said he

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wanted to come home. I said, well, in that case,

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let's not take the lift anymore. Let's go down the stairs.

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Cause he was on the second floor. No, he was

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on the first floor. I said, let's go down the stairs.

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He said, if you're going to be traveling home, if

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you're going to go home, you can have to go

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up and down them stairs. And he said, okay. It

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was fine. He was a little bit unsteady on his

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feet anyway. But I think a lot to do that

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can be, you know, when you're wearing your pajamas or

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wearing it like a hospital gown, being in public, because

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even though you're in hospital, it feels like it feels

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like being in a public street. Really. In fact, if anything,

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it's a lot busier than a normal public street unless

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you're in Oxford Street or somewhere really busy. There are

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thousands of people just continuously trafficking. It's not the right words,

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but just traveling through thousands of people. I mean to me,

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that makes me more invisible and anonymous. I just would

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generally not think that anyone had noticed me anyway. Really,

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these days, I think my noticeability levels have dropped somewhat.

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I think it's just an age thing. It's natural, kind

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of blending with the with the wall paint. I think

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after seeing him yesterday, it's two days in a row.

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It's been a shock to me, to be honest, it

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has because it wasn't like that when I last saw

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him a week ago. And it's yeah, it's night and day.

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It's like completely different, and it what's weird about it

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is he didn't believe he was ill because he felt fine,

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apart from an upset stomach, which he blamed on having

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caught a bug or something for an hospital, which is

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highly likely. You know, that is a likely situation, but

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it wasn't true, you know, that was a symptom of

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his condition. And I started to think, maybe they've got

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it wrong, because Okay, he is still yellow, but he's

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you know, I don't know. It just seemed I don't

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know what I'm trying to say. Maybe I was hoping

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they'd got it wrong that you know, A really good

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scenario would be that they realized it made a mistake

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and he all he needed was a simple ob which

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cleared his system out so it could be going a

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normal color again. Because he used to be it was

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always very pale. But like me, although I'm not pale,

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i'm pink. The rest of my body's pale apart from

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my arms. My forearms are brown because I'm out in

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the sun a lot, with viny and stuff. But my

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face is pink and my feet. Basically, my whole body

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is the same color as my feet, just white like pale,

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but with a pink face. It's very strange. Trust me,

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if you see me, you don't want to see me naked.

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I think it's agreed upon. That's probably not the first

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thing you notice. Okay, let's move on from there. Please, please, please,

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And yeah, I prefer not to see him. I was,

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I was there yesterday. I was just sitting down and

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suddenly income in the room bursts This man. What made

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me jump, and there was the husband of where it

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was his uncle sausages friend, like you know they're married.

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Like the ones that said they weren't coming, there was

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a change and they decided to come up and pop

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up and see uncle sausages and then I don't pick

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up their grandkids. I was like, well, blimey made me jump.

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I think I was kind of deep in thought. Hard

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to believe, but I do sometimes think it's a rare,

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rare occurrence. I gave it go once and I thought

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maybe I'll try this again one day, and I did yesterday.

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It was that day.

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Yeah.

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Man, Yeah, it made me jump. But the good thing

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about it is I gotta lift time, which was andy

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because it cost me sixteen pounds to get there in

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a taxi and I was going to get taxi backs.

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Made while two reasons, mainly because it was quite late

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in the day and it's going to take me quite

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a while to walk it. Plus it was raining, so

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it wasn't a good idea to be walking out in

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the rain. I just get where, what's the point so

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it would be unnecessary dampness. We came back and what's

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her name's husband wanted to have a look at the

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flat because he was going to clear it out of himself,

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because the council have asked us to clear it ours it. No,

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I said, it's not. It's no one's job to clean

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it out other than the council. Uncle Sausages has no family,

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he hasn't got anyone that has to do anything like that.

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And besides, I've backed up so much of his stuff

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now at the request of his friend, just to try

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and help out the counsel and help out, you know, generally.

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And it's still so much to do. So much to

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move is going to take them a good couple of

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days probably to empty that place. That's with all the

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work I've done. I mean, the front garden's full of bags,

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and now the kitchen's full of backs the stuff that

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I've felt and always full of bags. Most of the

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living room is now pretty much clear other than the

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furniture and a fair bead of the bedroom as well.

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It's one of those weird things because I went in

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there the other day. A couple of times I've been

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asked to go in try and find something. Once it

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was was it passport, another time it was his bible,

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another time his radio, another time some money that he

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had pull a side. He said it was seventy pounds

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forty pounds in some diary that I know exactly what

255
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that money was for. He used to give that to

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his other friend for getting shopping for him. See it

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drawed out money out of the cash point at the

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petrol station. I didn't. He told me this, and he

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was very organized, so I remember I had to look

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for that where else? Oh yeah, I had to look

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for some letters, some ID to send his friend because

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she needed that. I think it was proof of his

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pension because she has to deal with the finances and

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canceling stuff. And you know, I mean, sure he did.

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She's dealt with the council and given a month's notice

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for the end of the tenancy. But that's because I

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console I contacted the council. My tummy's gurgling. I contacted

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the council just to let them know the situation and

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just tell him that we need some help with some

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aspects of the flat, need to get a few mackayors

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in and stuff like that. It's weird because they they

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seem more focused on just getting the flat back, which

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I was surprised. I know, I mean, technically that is

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their job. But for me, you know, we're dealing with

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a human being and they're dealing with a property. Oh well,

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I imagine. I mean they say a month. I remember

277
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my friend downstairs, they's the council stuck a sign on

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the door saying, if you you need to whoever's god

279
00:30:54.680 --> 00:30:59.599
key to this flat, you need to finish what you're doing,

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00:30:59.720 --> 00:31:03.759
take what you need to take before a certain day,

281
00:31:04.039 --> 00:31:06.160
because that's then the council we're going to take the

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00:31:06.200 --> 00:31:15.319
flat back. But it gave a month's notice. Two weeks

283
00:31:15.400 --> 00:31:22.880
later they were breaking in and changing the locks, and

284
00:31:22.880 --> 00:31:27.200
that was it. They didn't wait a month. They did

285
00:31:27.240 --> 00:31:31.480
the same with downstairs. There's another flat and they put

286
00:31:31.480 --> 00:31:36.680
a month's notice. A couple of weeks they came in

287
00:31:38.559 --> 00:31:45.519
and changed the locks. So I'm not sure. If they

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00:31:45.920 --> 00:31:50.799
just struggled to count up to four, I don't know.

289
00:31:53.440 --> 00:32:01.680
And so I foresee, having having experienced that twice, then

290
00:32:01.720 --> 00:32:09.559
it might happen again with Uncle Sausages. So I I

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00:32:09.720 --> 00:32:15.160
mentioned they can come up next week, put a sign

292
00:32:15.200 --> 00:32:20.960
on the door, notice of but I don't know, not

293
00:32:21.079 --> 00:32:25.720
if fiction, but notice of being the flat being cleared

294
00:32:31.720 --> 00:32:34.440
with a month's notice. And then after two weeks I

295
00:32:34.559 --> 00:32:44.480
probably turned up. Also downstairs, where my friend used to live,

296
00:32:45.960 --> 00:32:49.799
the new tenant has been there every year. She's also

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00:32:49.960 --> 00:33:08.440
moved out, which is weird mine Joy. It's not the

298
00:33:08.480 --> 00:33:12.839
first time that there's been two flats empty since I've

299
00:33:12.920 --> 00:33:21.279
lived there, because when Luke left my friend downstairs, the

300
00:33:21.400 --> 00:33:33.519
other flat was also empty. So yeah. In fact, that

301
00:33:33.759 --> 00:33:41.680
week that Luke left, the flat downstairs was being refurbished

302
00:33:41.720 --> 00:33:45.480
by the council. They were preparing it for the next tenant.

303
00:33:56.839 --> 00:33:59.559
But outside of that, I don't notice. We've got new

304
00:34:00.240 --> 00:34:05.920
two new tenants moving into this building. Fingers crossed that

305
00:34:06.000 --> 00:34:16.000
they'll be fairly quiet. I hope, I just, I just

306
00:34:16.199 --> 00:34:23.119
I'm not looking for more door slamming. I mean one

307
00:34:23.159 --> 00:34:27.719
of the door slammers has moved out from downstairs, the

308
00:34:27.800 --> 00:34:32.280
other one downstairs another one doesn't seem to be able

309
00:34:32.280 --> 00:34:36.599
to control ourself, just has to let the door slam

310
00:34:36.719 --> 00:34:43.440
multiple times. I don't know why. The other neighbor blow

311
00:34:43.519 --> 00:34:48.679
me doesn't let the door slam, and Uncle Sausages never

312
00:34:48.760 --> 00:34:52.760
lay his door slam, and the other person on my

313
00:34:52.880 --> 00:34:55.800
floor doesn't let their door slam, and I don't either.

314
00:34:57.400 --> 00:34:59.840
So at the moment, we've just got one door slammer,

315
00:35:01.719 --> 00:35:05.199
but we might have three in a couple of months.

316
00:35:05.519 --> 00:35:18.039
I don't know. Please please know. The reason the doors

317
00:35:18.039 --> 00:35:22.440
slam is because they're so heavy. They just they're supposed

318
00:35:22.440 --> 00:35:24.159
to do that, you know, in the sense of being

319
00:35:24.280 --> 00:35:39.360
fire doors. But they shake the building when they slam.

320
00:35:39.400 --> 00:35:42.320
It's not just it's not just that they slam, but

321
00:35:42.440 --> 00:35:47.840
they are. The two things are apart from the inconsideration.

322
00:35:48.400 --> 00:35:54.960
Two things that affect me is Finny starts barking if

323
00:35:55.000 --> 00:36:03.800
he hears a door slam. And also the times, sometimes

324
00:36:04.880 --> 00:36:07.280
late at night, earlier in the morning the doors of

325
00:36:07.400 --> 00:36:14.400
slamming again causes Benny to start barking. And I'm in bed.

326
00:36:16.400 --> 00:36:19.679
Not a good time to hear barking in my ear

327
00:36:30.760 --> 00:36:38.360
So it's Saturday, the second of August nineteen twenty twenty five.

328
00:36:42.679 --> 00:36:50.679
I'm gonna give myself some breakfast, probably about three o'clock.

329
00:36:53.199 --> 00:36:57.760
It's an early start. Bay made an early an early night,

330
00:36:58.519 --> 00:37:03.400
really early seven in the evening. That's a very early night.

331
00:37:07.559 --> 00:37:15.920
Mm hmm. And I don't know what I'm going to

332
00:37:16.000 --> 00:37:23.239
do today. We'll see. So I'm going to go and

333
00:37:23.400 --> 00:37:28.199
thank you for listening. Remember to be kind to yourself.

334
00:37:28.400 --> 00:37:33.840
Because you're too deserved to be happy, be gentle with yourself.

335
00:37:35.760 --> 00:37:41.400
You deserved to feel safe, lots of love.

336
00:37:44.519 --> 00:37:44.840
Bye.

337
00:37:51.159 --> 00:38:05.760
Relax in the more deep and meaningful way. Maybe in

338
00:38:05.800 --> 00:38:11.360
a way that can not just allow you to feel

339
00:38:12.679 --> 00:38:21.920
calmer now and throughout the time we spend together here,

340
00:38:23.960 --> 00:38:29.639
not just relaxed at the end of the recording when

341
00:38:29.679 --> 00:38:36.360
it's finished and you can enjoy that sense of comfort

342
00:38:36.519 --> 00:38:51.440
and peace, but also I think it would be nice

343
00:38:51.519 --> 00:39:11.360
to have those feelings of relaxation continue for longer after

344
00:39:11.400 --> 00:39:22.000
the recording has ended, so that you can still benefit

345
00:39:24.880 --> 00:39:32.159
from listening to my voice, maybe in a few hours time,

346
00:39:34.039 --> 00:39:47.519
perhaps tomorrow, and then by listening regularly, especially if you

347
00:39:47.719 --> 00:39:52.360
find like some people do and myself as well. I

348
00:39:52.519 --> 00:39:59.280
sometimes I find one particular recording that really resonates with me,

349
00:40:03.599 --> 00:40:06.119
and I just listened to it over and over again

350
00:40:08.239 --> 00:40:21.280
every morning, every evening. There was this recording from We're

351
00:40:21.320 --> 00:40:27.079
going back to about nineteen ninety nine. It wasn't hypnosis,

352
00:40:27.119 --> 00:40:31.159
but it was a guided visualization, so it kind of

353
00:40:31.280 --> 00:40:38.599
was hypnosis really, and I managed to find it again

354
00:40:39.400 --> 00:40:44.880
and it still has the same effect on me. And

355
00:40:45.119 --> 00:40:58.639
part of it was the person's voice relaxed me just

356
00:40:58.719 --> 00:41:05.800
felt so peaceful, and I'd look forward to listening to

357
00:41:05.960 --> 00:41:18.239
her in the morning and in the evening. And I

358
00:41:18.360 --> 00:41:27.519
knew before even pressing the play button that since I've

359
00:41:27.559 --> 00:41:31.880
done that, pressed the play button. This is in the

360
00:41:31.960 --> 00:41:46.239
days of CD players, press the play button, if that

361
00:41:46.400 --> 00:41:50.440
it might have even been a tape tape recorder. I'd

362
00:41:50.480 --> 00:41:59.880
lie down on the bed and then even without necessary

363
00:42:00.079 --> 00:42:12.039
really listening to her words because I had to memorized. Really,

364
00:42:16.719 --> 00:42:22.719
it was as if my body knew exactly what to do,

365
00:42:27.480 --> 00:42:49.320
and the muscles just almost went into automatic relaxation, and

366
00:42:49.480 --> 00:43:03.480
I remember my mind would slow down. Now. Now, I

367
00:43:03.519 --> 00:43:09.760
was listening to this recording in the early days of

368
00:43:09.840 --> 00:43:20.559
learning hypnosis, and long before I ever made any videos

369
00:43:20.679 --> 00:43:25.400
or audio recordings myself, because I didn't start doing that

370
00:43:25.519 --> 00:43:39.320
till two thousand and six. But I knew, I knew

371
00:43:39.639 --> 00:43:52.440
how helpful I found being able to just let go,

372
00:43:55.440 --> 00:44:00.840
to have that trust in the person I'm listening to,

373
00:44:08.480 --> 00:44:15.239
knowing that it's going to be just as relaxing, if

374
00:44:16.639 --> 00:44:26.039
not more so. Each time you hear my voice, you

375
00:44:26.119 --> 00:44:37.800
may feel the same. Some people have been listening to

376
00:44:37.840 --> 00:44:51.719
me for over a decade, maybe not solidly obviously, not

377
00:44:51.760 --> 00:44:58.079
twenty four hours a day, but maybe people come back.

378
00:45:00.159 --> 00:45:15.320
People maybe listen every day. That's something that I do

379
00:45:16.920 --> 00:45:31.400
which you may not realize by listening, is when I

380
00:45:31.679 --> 00:45:47.840
record these recordings. Now, for example, I also am affected

381
00:45:48.320 --> 00:46:01.119
by the words that I say. So if I set

382
00:46:01.199 --> 00:46:08.239
to you focus on your feet, notice your feet relaxing,

383
00:46:11.719 --> 00:46:19.639
I will be focusing on my feet. I will be

384
00:46:19.719 --> 00:46:37.840
noticing my feet relaxing. If I said, focus on your hands,

385
00:46:40.599 --> 00:46:50.119
and maybe notice the difference between each hand. Perhaps notice

386
00:46:50.239 --> 00:46:56.320
the the air in the room, the temperature of the room.

387
00:46:58.199 --> 00:47:08.599
On the backs of your hands. You may start to

388
00:47:09.159 --> 00:47:17.239
notice what almost feels like a very light breeze, even

389
00:47:17.280 --> 00:47:21.519
though there may not be any type of breeze at

390
00:47:21.559 --> 00:47:34.559
all where you are right now. And as you become

391
00:47:35.199 --> 00:47:49.559
aware of your hands, I'm also aware of how relaxed

392
00:47:49.840 --> 00:48:13.639
my hands are feeling now. And when it comes to

393
00:48:15.159 --> 00:48:21.199
potentially drifting off to sleep, which may be the reason

394
00:48:21.519 --> 00:48:37.800
you're listening, I also feel drowsy when I make these recordings.

395
00:48:42.480 --> 00:48:58.880
I also notice my mind drifting. In fact, at times

396
00:49:00.960 --> 00:49:15.119
I've actually fallen asleep without even noticing, and then I

397
00:49:15.239 --> 00:49:26.599
carry on talking. And it's only when I listen back

398
00:49:26.800 --> 00:49:35.760
to do the editing. I hear snoring, and I think,

399
00:49:36.199 --> 00:49:46.400
I don't remember snoring. I remember talking. This snoring was

400
00:49:46.960 --> 00:49:53.280
a pig turned up. That's why I sound like when

401
00:49:53.320 --> 00:50:04.199
I snare and I get really get into the whole experience.

402
00:50:12.159 --> 00:50:21.159
I don't know how you feel. How relaxed do you

403
00:50:21.280 --> 00:50:32.239
feel in your feet? How relaxed you feel in your hands.

404
00:50:47.320 --> 00:50:59.559
I have noticed more and more that the more relaxed,

405
00:51:01.280 --> 00:51:17.440
deeper level of comfort you feel, the easier your breathing becomes.

406
00:51:23.639 --> 00:51:40.320
It's almost like that additional muscle relaxation. So this allows

407
00:51:40.360 --> 00:52:11.480
you to breathe easier without necessarily folk cousin on your breath. However,

408
00:52:11.719 --> 00:52:40.480
being able to notice the ease in which you breathe

409
00:52:40.679 --> 00:53:30.519
so naturally, you breathe so very easily and smoothly. Whenever

410
00:53:30.639 --> 00:53:48.960
I imagine my breathing improving, when I've got my eyes closed,

411
00:53:55.000 --> 00:54:07.440
I tend to visual is a beautiful field with trees

412
00:54:07.800 --> 00:54:41.639
and flowers producing all that life giving oxygen. It feels

413
00:54:41.760 --> 00:55:03.119
nice two if nothing else, just taking some time a

414
00:55:03.280 --> 00:55:51.440
way from everything, enjoying that feeling of peace serenity with

415
00:55:51.480 --> 00:56:28.000
a joyful heart. Time seems to just drip by so

416
00:56:29.159 --> 00:57:18.920
very slowly. Relaxed, so deeply, peaceful, completely unattached to any

417
00:57:19.880 --> 00:58:23.320
thoughts whatsoever in this moment, completely free, noticing that your

418
00:58:23.559 --> 00:59:10.760
mind has slowed down. Slowed down because nothing really requires

419
00:59:10.800 --> 00:59:41.159
your attention. You can enjoy the physical sensations of allowing

420
00:59:41.400 --> 00:59:53.639
the stress to rip out of your body, to appear

421
00:59:53.920 --> 01:00:23.400
out of every part. Have your body being released from

422
01:00:23.440 --> 01:01:04.199
your brain, your mind slowly but surely. The muscle se

423
01:01:04.679 --> 01:02:14.760
lx relax res so very deeply, rex so deeply. And

424
01:02:15.000 --> 01:02:42.760
the feelings, the pleasant feelings in your arms and shoulders,

425
01:02:42.800 --> 01:03:25.440
deepening each part of your body further and deeper and deeper. Noticine,

426
01:03:25.719 --> 01:03:52.239
the feelings in the back of your neck, the feelings

427
01:03:52.440 --> 01:04:41.360
in your wrists, muscles, in front of your body. I

428
01:04:41.480 --> 01:05:30.519
also feeling peaceful deeply. There's a sense of peace spreads

429
01:05:30.960 --> 01:06:10.519
through your fairy core. Even when you focus on your mind,

430
01:06:22.440 --> 01:07:32.920
your mind becomes eve and slower, even deeper, relax so

431
01:07:33.559 --> 01:08:33.640
very slow, his stomach peace for in your stomach you're back.

432
01:08:38.960 --> 01:09:07.760
Notice Notice how relaxed you'd never feel in the hole

433
01:09:08.159 --> 01:09:41.000
of your back. Your spy from your brain all the

434
01:09:41.079 --> 01:09:49.800
way down the middle of your back, sending and receiving

435
01:09:52.159 --> 01:11:22.479
millions of messages every day deecomfort increasing deeply rixed uns, legs,

436
01:11:25.039 --> 01:11:34.439
spreading those signals down a spine or cord into air,

437
01:11:34.560 --> 01:11:56.079
every part of your body, your shins and your calf muscles,

438
01:12:21.199 --> 01:12:54.920
with elbows, feelings of peace and tranquility spreading through your body,

439
01:12:55.760 --> 01:13:12.000
tips of your toes, to your eyes, your fingers, poll

440
01:13:12.119 --> 01:13:29.600
wait till you lower back. I thinker, Rea the thinker,

441
01:13:57.359 --> 01:14:40.199
peace drifting mind just wandering away, happy to let go,

442
01:14:43.439 --> 01:15:44.800
let go completely, let go, so tranquil, the whole body

443
01:15:49.079 --> 01:18:05.479
enjoying a sense listening Guy, he for more, he enjoying

444
01:18:11.119 --> 01:18:47.720
the space, this space of peace and safety. So very

445
01:18:55.239 --> 01:20:49.840
relaxed day, letting go. Maybe we can just focus on

446
01:20:49.880 --> 01:21:25.439
the different parts of your body, just to notice you foolhead,

447
01:21:25.720 --> 01:22:33.560
and your eyes so loose, noticing a sense of complete freedom,

448
01:22:44.560 --> 01:25:25.159
absolute freedom, peace, energy, peace, to breathe so much easier loose.

449
01:25:46.319 --> 01:25:59.159
You may have or may not have noticed your mind drifting,

450
01:26:35.680 --> 01:27:11.800
peaceful men even more deeply in the direction total blissful pace,

451
01:27:15.960 --> 01:29:19.439
blissh pace, terreft out to peace, Colm so calm, let

452
01:29:19.479 --> 01:30:21.680
him go, peace with mind Rex forty s relax.

453
01:30:29.479 --> 01:30:30.920
C relaxed.

454
01:30:55.479 --> 01:31:22.319
Your body feels almost visible, so the very relaxed. I'm peaceful,

455
01:31:28.640 --> 01:32:38.920
so peaceful RelA likes, and you could start to notice

456
01:32:39.159 --> 01:32:48.239
that you are feeling more relaxed, even though I've not

457
01:32:49.920 --> 01:33:00.680
purposely focused your mind upon that sense of physical comfort

458
01:33:01.359 --> 01:33:08.239
that is growing within you throughout your body, and your

459
01:33:08.279 --> 01:33:19.000
mind starts to slow down, and that could be almost

460
01:33:19.039 --> 01:33:28.640
in recognition of I guess my speech not being particularly fast,

461
01:33:35.159 --> 01:33:45.560
and things just generally feel calmer. Just by listening to

462
01:33:45.680 --> 01:33:54.359
my voice, you give yourself an opportunity to take a

463
01:33:54.399 --> 01:34:01.239
break from the day, take a break from your life

464
01:34:02.359 --> 01:34:10.840
as it is, and to give yourself a rest, giving

465
01:34:10.880 --> 01:34:18.479
yourself permission to take some time off and to allow

466
01:34:18.520 --> 01:34:24.680
your body to relax and allow your mind to slow down,

467
01:34:28.720 --> 01:34:36.560
which in turn releases the tension and he stresses that

468
01:34:36.600 --> 01:34:46.319
you had in your body. It's almost as if the

469
01:34:46.399 --> 01:34:51.439
parts of your body just open up, allowing the negativity

470
01:34:51.720 --> 01:35:03.640
out and at the same time replacing that negativity with

471
01:35:04.239 --> 01:35:13.960
positive heathing energy, which then fills your body up and

472
01:35:14.039 --> 01:35:26.159
your mind to also starts to appreciate those feelings of

473
01:35:27.399 --> 01:35:46.920
increasing confidence, an almost uplifting feeling, positive healing, an energy

474
01:35:47.279 --> 01:35:57.880
that spreads through your body like a wave of comfort.

475
01:36:02.680 --> 01:36:12.960
And all this comes and just allowing yourself a few minutes,

476
01:36:14.760 --> 01:36:18.119
maybe half an hour, however long you want it to be,

477
01:36:19.279 --> 01:36:31.239
to just rest and allow your mind and your body

478
01:36:33.439 --> 01:36:50.680
to almost reset itself to the settings of comfort and relaxation, calmness,

479
01:36:54.520 --> 01:37:03.880
which allows more room for feelings of pleasure and happiness

480
01:37:07.920 --> 01:37:17.000
to move around your body and into your mind, almost

481
01:37:17.520 --> 01:37:22.159
as if your mind and your body are sinking together,

482
01:37:26.399 --> 01:37:37.560
almost mirroring each other with that growing positivity and calmness,

483
01:37:41.119 --> 01:37:48.399
And it feels nice. It really does feel nice to

484
01:37:48.560 --> 01:37:54.359
know that you are the one that has allowed yourself

485
01:37:57.720 --> 01:38:09.960
to feel more comfort and to experience more at this

486
01:38:11.720 --> 01:38:27.399
deep relaxation spreading throughout your body, and as I focus

487
01:38:28.439 --> 01:38:34.439
on each part of your body, you can notice that

488
01:38:34.439 --> 01:38:54.359
that part becomes even more relaxed just by focusing on it. It

489
01:38:51.680 --> 01:39:05.359
becomes even more calm and comfortable, just by focusing. And

490
01:39:05.439 --> 01:39:11.319
as I move down your body, starting at your head,

491
01:39:13.680 --> 01:39:20.399
the parts that you've already focused on will continue to

492
01:39:20.520 --> 01:39:28.199
relax deeply, and those parts that we've not yet focused

493
01:39:28.239 --> 01:39:40.520
on or just automatically release any remain in tension in

494
01:39:40.640 --> 01:39:54.880
anticipation of even more comfort about to come. Now, I'm

495
01:39:54.920 --> 01:40:01.439
going to start by focusing on your forehead. Just being

496
01:40:01.560 --> 01:40:10.239
aware of the feelings of your forehead and any background

497
01:40:10.439 --> 01:40:17.359
sounds like mister Herbert the Pigeon can just allow you

498
01:40:17.520 --> 01:40:25.000
to feel even more relaxed. Just means you're in the moment.

499
01:40:28.119 --> 01:40:35.159
This isn't this isn't a sterile environment. This is the world.

500
01:40:36.920 --> 01:40:42.960
I live in the countryside, so there's lots of nature

501
01:40:43.479 --> 01:40:54.000
sounds around. So as you focus on your forehead, just

502
01:40:54.239 --> 01:41:04.279
notice how it becomes even more relaxed as you focus

503
01:41:04.319 --> 01:41:10.760
only on my voice and that part of your body.

504
01:41:14.000 --> 01:41:23.640
Moving down to your eyes, focusing on your eyes, noticing

505
01:41:24.760 --> 01:41:34.479
how your eyelids feel so heavy yet so light at

506
01:41:34.479 --> 01:41:40.960
the same time, and all the muscles around your eyes

507
01:41:41.199 --> 01:41:55.680
relaxing completely. Moving your focus down to your mouth, your lips,

508
01:41:56.079 --> 01:42:02.840
your tongue, your teeth, and your gums, the whole of

509
01:42:02.880 --> 01:42:17.880
your mouth relaxing, calm and loose as you focus now

510
01:42:18.479 --> 01:42:25.359
on your jewel, not just the parts of your jaw

511
01:42:25.520 --> 01:42:29.920
near your mouth and your chin, but all the way

512
01:42:30.039 --> 01:42:36.359
up the size of your face to your ears, the

513
01:42:36.640 --> 01:43:04.359
hole of your jaw, feeding more relaxed and calm. Focusing

514
01:43:04.600 --> 01:43:10.239
on your neck, the front of your neck and your throat,

515
01:43:12.479 --> 01:43:23.239
relaxing and loose and calm. The side of your neck,

516
01:43:25.279 --> 01:43:32.199
the right and left side of your neck relax and

517
01:43:33.760 --> 01:43:47.439
lease and calm. And now the back of your neck.

518
01:43:50.680 --> 01:44:00.760
Focusing on the back of your neck, letting go of

519
01:44:00.920 --> 01:44:07.800
any tension that may have been there before, and enjoying

520
01:44:08.159 --> 01:44:21.119
that sense of increasing comfort and release that you can

521
01:44:21.199 --> 01:44:32.359
experience in the back of your neck. Moving down your

522
01:44:32.439 --> 01:44:39.800
back and moving either side of your spine right from

523
01:44:39.840 --> 01:44:45.239
the top of your back all the way down to

524
01:44:45.319 --> 01:44:57.560
the bottom of your back, down to your lower back.

525
01:45:02.640 --> 01:45:09.680
And as you move up and down your spine, you

526
01:45:09.760 --> 01:45:16.920
can feel the muscles either side of your spine relaxing

527
01:45:17.560 --> 01:45:31.000
even more. And as those muscles relax, that sense of

528
01:45:31.239 --> 01:45:41.920
comfort starts to spread outwards from your spine into both

529
01:45:42.079 --> 01:45:49.319
sides of your back, the top of your back, the

530
01:45:49.359 --> 01:45:57.720
middle and your lower back. And as you scan gently

531
01:45:58.239 --> 01:46:05.600
and slowly up and down your back, there's the muscles

532
01:46:05.760 --> 01:46:10.880
in the top of your back relax and become looser.

533
01:46:15.199 --> 01:46:21.199
The muscles in the middle of your back also seem

534
01:46:21.319 --> 01:46:30.840
to just almost divide from each other, separating and almost melting,

535
01:46:36.600 --> 01:46:42.600
and in your lower back there seems to be an

536
01:46:42.640 --> 01:46:56.880
extra special feeling of comfort. The spreads into your hips,

537
01:46:59.119 --> 01:47:07.079
So down your lower back into your hips, into the

538
01:47:07.159 --> 01:47:15.960
area where your cosicks are, and into your buttocks, and

539
01:47:16.000 --> 01:47:25.239
all those muscles that spread when your lower back into

540
01:47:25.279 --> 01:47:38.920
your hip area start to melt, start to really let go.

541
01:47:45.319 --> 01:47:50.359
I don't even nowhere about to focus on your shoulders.

542
01:47:52.039 --> 01:47:59.199
Your back and your spine will continue to let go,

543
01:48:02.119 --> 01:48:17.840
continue to relax so calmly, And if you focus on

544
01:48:17.880 --> 01:48:30.840
your shoulders, you may notice that they're already feeling really loose.

545
01:48:35.600 --> 01:49:01.520
They're already feeding calm, and they're fearing those muscles then

546
01:49:01.760 --> 01:49:14.159
move from your neck into your shoulders. Feel so soft

547
01:49:17.439 --> 01:49:43.279
and gentle, so smooth and calm. The feeling in your

548
01:49:43.399 --> 01:49:58.560
shoulders seems to spread deep into your shoulders, that sense

549
01:49:58.640 --> 01:50:07.159
of relaxation and not just traveling deeply into your muscles,

550
01:50:10.600 --> 01:50:23.520
but also relaxing the bones and moving all the way

551
01:50:23.720 --> 01:50:32.479
to underneath your arms, relaxing that whole area between the

552
01:50:32.600 --> 01:50:47.159
tops of your shoulders and underneath your arms healing. You

553
01:50:47.279 --> 01:51:00.800
feel so relaxed and comfortable in your shoulders, which sends

554
01:51:01.079 --> 01:51:23.239
that deep healing message into your arms. You may feel

555
01:51:24.960 --> 01:51:30.000
almost as if your arms are not even there because

556
01:51:30.119 --> 01:52:13.840
they're so relaxed, so deeply relaxed, so so calm, so pose,

557
01:52:21.199 --> 01:52:31.439
not feeling, spreading all the way down your arms, two

558
01:52:31.720 --> 01:53:01.239
elbows in including your elbows circumfort spreads or away into rests.

559
01:53:04.079 --> 01:53:19.239
There are forearments and your rests so heavy, yet at

560
01:53:19.399 --> 01:54:03.359
the same time so light and gentle. Focus Now on

561
01:54:06.079 --> 01:54:59.600
your hands, my hands, so peaceful in your hands. This

562
01:54:59.680 --> 01:55:23.079
is sense of real peace. It just seems to feel

563
01:55:25.399 --> 01:56:01.239
so familiar with your hands. Relax deeply, m ees. The

564
01:56:01.520 --> 01:57:39.159
thing is you things sadly a finger tips, moving your

565
01:57:39.239 --> 01:58:08.920
attention to the front of your body, so comfortable move man,

566
01:58:09.119 --> 01:59:36.199
your focus, your legs, a lot muscles in your thighs,

567
01:59:52.960 --> 02:00:30.399
your knees so relaxed, a calf musselves and just shins.

568
02:00:34.079 --> 02:02:49.159
Co perzy the four fathing your feet, Sir peaceful, so calm,

569
02:02:54.960 --> 02:03:56.560
ser peaceful, sircom so peaceful, circom so peace, f re

570
02:03:57.880 --> 02:04:22.640
sin peace for calm, loving that deep relaxation, to spread

571
02:04:22.960 --> 02:04:44.079
your chest, in your stomach, so letting go of everything.

572
02:04:55.359 --> 02:05:01.359
So I'm gonna start counting down now, from twenty down

573
02:05:01.439 --> 02:05:09.520
to one. You can imagine in a way it's like

574
02:05:10.359 --> 02:05:16.800
just walking down some steps and each step or twenty steps,

575
02:05:16.880 --> 02:05:25.960
and each step represents a level of comfort. Each step

576
02:05:26.520 --> 02:05:42.039
represents a deepening of that comfort and the furvies you

577
02:05:42.199 --> 02:05:48.239
walk down those steps a deeper and more relaxed you feel.

578
02:05:54.960 --> 02:08:29.840
So starting with number twenty twenty, nineteen, eighteen, seventeen, sixteen

579
02:09:45.359 --> 02:16:00.479
eight four four see too well five five nine h

580
02:16:28.680 --> 02:26:35.040
h fight seven six five five four one. And now

581
02:26:39.600 --> 02:26:52.280
as you focus on your eyes, we're gonna count down

582
02:26:52.680 --> 02:27:03.840
from ten out one. Focus in just on your eyes,

583
02:27:07.559 --> 02:27:16.079
your eyelids, the muscles around your eyes, your eye waves themselves,

584
02:27:17.600 --> 02:27:34.639
a whole area that makes up your eye. And as

585
02:27:34.719 --> 02:27:43.040
we count down from ten down to one, whilst focus

586
02:27:43.200 --> 02:27:58.200
in on your eyes, you'll become twice is relaxed with

587
02:27:58.600 --> 02:28:11.600
each number counting down, and you may find the all

588
02:28:11.719 --> 02:28:17.840
you want to do is just drift off to sleep.

589
02:28:20.840 --> 02:28:27.440
And if that's what you want, then just allow yourself

590
02:28:27.559 --> 02:28:42.200
to do that. Now, focusing on your eyes, I'm going

591
02:28:42.319 --> 02:28:52.280
to begin counting down from ten down to one right now,

592
02:29:00.719 --> 02:35:24.760
two nine eight seven h h four five four three

593
02:36:30.399 --> 02:38:17.719
two one. So counting down from ten to one ten

594
02:38:19.639 --> 02:38:48.840
nine eight seven six five four three two one. And

595
02:38:49.000 --> 02:38:52.360
maybe that was a bit too quick in order to relax.

596
02:38:53.600 --> 02:38:57.840
Maybe it's a bit too fast for you to notice

597
02:38:58.079 --> 02:39:06.159
the calming of your body, maybe even a little bit

598
02:39:06.239 --> 02:39:10.319
of pressure there, Like you're counting down from ten to one.

599
02:39:10.440 --> 02:39:13.799
Would you expect me to do man, expect me to

600
02:39:13.879 --> 02:39:23.479
stick go with floppy just because you're counting down. We

601
02:39:23.520 --> 02:39:27.520
could try it again, but this time I go this lower.

602
02:39:29.760 --> 02:39:34.600
This time, as you focus on the whole of your

603
02:39:34.639 --> 02:39:43.000
body before we focus on your legs. Just notice how

604
02:39:43.120 --> 02:39:57.200
your body does start to feel more relaxed with every

605
02:39:57.360 --> 02:40:49.799
number that I count down ten nine, eight, seven, six, five, four,

606
02:40:57.239 --> 02:41:48.719
three two one, And just notice how how you feel, generally,

607
02:41:49.159 --> 02:42:03.479
how your body feels. It's not necessarily even about counting

608
02:42:03.600 --> 02:42:10.719
down from ten to one. It's that space that you have,

609
02:42:12.079 --> 02:42:30.520
that space between being active physically or mentally to just

610
02:42:35.239 --> 02:42:40.440
sitting or lying down, just being there, not doing anything,

611
02:42:40.639 --> 02:42:47.239
not saying anything, not needing to think about anything. So

612
02:42:47.959 --> 02:42:50.959
that opens up a space, you know, a bit of

613
02:42:51.000 --> 02:43:02.000
a space, a gap. And the more I camped down

614
02:43:02.040 --> 02:43:09.399
from ten to one, the bigger that gap becomes. So

615
02:43:09.559 --> 02:43:21.959
there's that gap of calmness, of comfort, relaxation. It's a

616
02:43:22.120 --> 02:43:36.120
nice feeling, and it moves those stresses or discomforts physically

617
02:43:36.319 --> 02:43:54.959
or emotionally, moves them away. Allows you to just slow

618
02:43:55.120 --> 02:44:01.399
down someone who counted game from ten down to one

619
02:44:01.840 --> 02:44:12.040
and notice that gap widening, the gap, And as it widens,

620
02:44:12.120 --> 02:44:18.159
it's almost like the stress and attention falls into the

621
02:44:18.239 --> 02:45:39.399
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four,

622
02:45:57.719 --> 02:47:04.159
three two one. And how did your body feel? Can

623
02:47:04.239 --> 02:47:20.280
you notice that you feeling calmer, the feeling more relaxed

624
02:47:42.760 --> 02:47:47.120
as we now focus on your legs, just your legs.

625
02:48:03.120 --> 02:48:07.959
We're just going to start with focusing on your thighs.

626
02:48:22.760 --> 02:48:26.760
Of course, it's not the most exciting thing to be

627
02:48:26.840 --> 02:48:34.040
doing because I'm sure like most of your body is

628
02:48:34.200 --> 02:48:46.280
not a lot going on right now. Just focusing on

629
02:48:46.440 --> 02:48:51.799
the whole of your thighs, the tops of your thighs,

630
02:48:52.639 --> 02:48:57.959
the sides of your thighs, the bottoms of your thighs,

631
02:48:59.440 --> 02:49:04.920
you're out thighs, and your inner thighs. Basically the whole

632
02:49:05.000 --> 02:49:12.479
of your thigh that leads into your hip and it

633
02:49:12.639 --> 02:49:23.319
goes down to your knee joints. Now, this is a

634
02:49:23.399 --> 02:49:31.840
big area. It's a very heavy area. It's very strong,

635
02:49:33.079 --> 02:49:38.040
probably the strongest muscles in your body or in your thighs.

636
02:49:48.239 --> 02:49:55.959
But I don't think we perhaps give enough attention to

637
02:49:56.200 --> 02:50:09.920
our thighs. Perhaps we don't acknowledge how important our thighs

638
02:50:10.159 --> 02:50:29.920
are to our lives, how much they actually do for

639
02:50:30.079 --> 02:50:44.120
us all through our lives. And it may seem sound

640
02:50:44.239 --> 02:50:49.840
really weird, but I think that all of our body parts,

641
02:50:52.760 --> 02:51:02.319
especially our thighs, need some TLC love, shown a bit

642
02:51:02.360 --> 02:51:21.040
of acknowledgement, thank you, gratitude for what our thighs do

643
02:51:21.319 --> 02:51:31.000
for us. And I know this may sound a bit strange.

644
02:51:33.559 --> 02:51:36.680
Maybe you think, why am I Surely I should be

645
02:51:36.719 --> 02:51:41.520
out in the garden hugging a tree or something. Well,

646
02:51:45.639 --> 02:51:47.920
it's hard to set a microphone up on a tree.

647
02:51:48.959 --> 02:51:51.159
That's why I'm doing this indoors. Otherwise I would be

648
02:51:51.239 --> 02:51:55.000
outside hugging a tree. Now I can't see the television

649
02:51:55.040 --> 02:52:03.639
from the tree. If you move down to your knees

650
02:52:05.520 --> 02:52:13.440
gain such an important part. And I think we don't

651
02:52:13.559 --> 02:52:21.399
necessarily I'll speak for myself here, I don't necessarily appreciate

652
02:52:23.200 --> 02:52:28.280
all that my knees do for me until I have

653
02:52:28.399 --> 02:52:31.760
a problem with my knee. It's occasionally, if I ever

654
02:52:33.360 --> 02:52:37.319
maybe i'll pash it or it's aching for some reason.

655
02:52:39.040 --> 02:52:45.239
It's then that I realize how much it does. You know,

656
02:52:45.360 --> 02:52:51.280
the benefit of being able to use my legs without

657
02:52:53.040 --> 02:53:00.319
any kind of physical discomfort is a beautiful thing that's

658
02:53:00.520 --> 02:53:08.920
possibly not appreciated until it's temporarily removed. You know that's comfort.

659
02:53:13.000 --> 02:53:17.639
But as you focus on your knees, regardless of how

660
02:53:17.680 --> 02:53:25.200
your knees feel, you can have that sense of gratitude

661
02:53:26.760 --> 02:53:29.319
and love to your knees for all that they do

662
02:53:29.520 --> 02:53:42.520
for you, And you can still have that attention on

663
02:53:42.680 --> 02:53:48.840
your thighs and maybe notice how your thighs feel, maybe

664
02:53:49.520 --> 02:54:07.120
noticed that they are relaxing more deeply as you focus

665
02:54:07.319 --> 02:54:12.879
now on the bottoms of your legs, your shins, and

666
02:54:12.959 --> 02:54:19.559
your calf muscles, the bones between your knees and your

667
02:54:19.600 --> 02:54:33.000
feet incorporate, and of course your ankles so important. Anyone

668
02:54:33.040 --> 02:54:37.840
that's had even like the slightest sprain of an ankle

669
02:54:39.040 --> 02:54:45.600
knows how how much we take our ankles for granted.

670
02:54:51.520 --> 02:54:53.520
And it's kind of strange in a way when you

671
02:54:53.600 --> 02:54:59.200
think that. You know, logically, our wrists are a lot

672
02:54:59.360 --> 02:55:04.159
thinner than the rest of our arms, which is okay,

673
02:55:04.280 --> 02:55:08.159
it doesn't can't see any problem with that because we're

674
02:55:08.239 --> 02:55:14.680
just picking stuff up. But our ankles so much thinner

675
02:55:15.920 --> 02:55:24.520
than the rest of our legs, and from a physics

676
02:55:24.559 --> 02:55:30.280
perspective or logical even it doesn't really make sense that

677
02:55:30.479 --> 02:55:38.200
all this weight would ultimately be resting on your ankles

678
02:55:39.319 --> 02:55:52.719
then leading to your feet, that thin area, thin bone. Yeah,

679
02:55:52.799 --> 02:55:58.479
it does so much great work. Supports us, supports our

680
02:55:58.600 --> 02:56:10.360
body for a lifetime, helps us to balance, It helps

681
02:56:10.399 --> 02:56:23.079
you to get around and be mobile. And there's the

682
02:56:23.159 --> 02:56:31.319
calf muscles. Of course, when I was younger, I couldn't

683
02:56:31.319 --> 02:56:36.719
see the point in calf muscles. Didn't seem to do anything. Okay,

684
02:56:37.840 --> 02:56:41.399
if I walked around on tiptoes, then my calf muscles

685
02:56:41.440 --> 02:56:44.959
get some work. But of course that's not true. The

686
02:56:45.079 --> 02:56:49.479
calf muscles are being used whenever we use our legs

687
02:56:55.079 --> 02:57:07.680
and your shins there to protect your lower legs, shaped

688
02:57:07.760 --> 02:57:12.440
in a way, almost as a protector for the bone,

689
02:57:20.040 --> 02:57:31.920
leading of course to your ankles and your feet. But

690
02:57:32.040 --> 02:57:33.959
we're not going to focus on your feet. We're just

691
02:57:34.000 --> 02:57:40.440
going to focus on the legs. I realize that now

692
02:57:40.520 --> 02:57:45.079
that I've mentioned your feet, it probably focuses on them anyway,

693
02:57:45.639 --> 02:57:48.200
So maybe I should focus on your feet a little bit.

694
02:57:52.239 --> 02:57:56.639
You can have them in your awareness the same as

695
02:57:56.719 --> 02:58:01.079
you have your thighs in your awareness even though we

696
02:58:01.200 --> 02:58:05.200
haven't been focusing on your thighs for a few minutes

697
02:58:06.959 --> 02:58:17.760
that we focusing on your ankles, there's still that sensation

698
02:58:18.079 --> 02:58:33.399
of comfort in your thighs and this that movement of

699
02:58:33.760 --> 02:58:43.159
energy because the thighs hold lots of different sensations. Of course,

700
02:58:43.239 --> 02:58:48.000
there's the muscles, the big straw muscles that we have

701
02:58:48.200 --> 02:59:01.520
in our thighs. But the skin on the outside of

702
02:59:01.639 --> 02:59:06.920
the thighs, as in the outside of all of our body,

703
02:59:07.719 --> 02:59:19.319
can be very sensitive, sensitive to the touch, sensitive to temperature,

704
02:59:25.879 --> 02:59:33.399
and inside your thighs the bones, there's the muscle, there's

705
02:59:33.440 --> 02:59:38.239
the blood, vessels, the arch trees, to all this stuff

706
02:59:38.360 --> 02:59:47.079
that's inside your thighs. And I guess sometimes it'd be

707
02:59:47.200 --> 02:59:51.319
nice if you could actually put your fingers inside your

708
02:59:51.399 --> 02:59:57.600
thighs and a message, so you can message on the outside,

709
02:59:57.760 --> 03:00:00.760
of course, but to be able to get deep into

710
03:00:00.840 --> 03:00:05.639
the muscles, and to be able to just massage inside

711
03:00:05.719 --> 03:00:12.719
your thighs, message in the bones of your leg, massage

712
03:00:12.799 --> 03:00:22.040
in all the veins, and just gently healing your thighs,

713
03:00:25.959 --> 03:00:31.200
and you could move down message and inside your knees,

714
03:00:32.680 --> 03:00:39.479
just message in those bones, but with healing fingertips, spreading

715
03:00:39.559 --> 03:00:45.319
that healing energy deep into the joints of your knees.

716
03:00:50.719 --> 03:00:54.440
Of course, there's the back of your your knee, you know,

717
03:00:54.559 --> 03:01:00.559
the inside crease where your knee is. It's a very

718
03:01:00.760 --> 03:01:06.639
sensitive area. Very it feels very nice when you stroke it.

719
03:01:08.040 --> 03:01:11.399
That might be because it's an area that's not really

720
03:01:11.600 --> 03:01:18.079
touched very often. It's almost like a hidden part, that

721
03:01:18.399 --> 03:01:25.319
crease in your legs. It's almost like a part that

722
03:01:27.120 --> 03:01:38.360
has a sensitivity which is a little bit different. Of course,

723
03:01:38.440 --> 03:01:48.920
it's protected by your legs, so you can imagine putting

724
03:01:49.799 --> 03:01:59.399
your fingers into that crease in your legs, that fold

725
03:01:59.559 --> 03:02:03.719
in in your legs. You can just message with your fingertips,

726
03:02:05.040 --> 03:02:11.680
letting your fingertips going inside, massage in the muscle tissue.

727
03:02:16.280 --> 03:02:20.559
You can of course feel the bones of your knees

728
03:02:22.079 --> 03:02:32.520
healing through your fingertips. And then as you go down

729
03:02:35.360 --> 03:02:38.159
to your calf muscles. Now that's the part I'd like

730
03:02:38.280 --> 03:02:42.959
to be able to really put my fingertips deep inside

731
03:02:43.719 --> 03:02:52.680
my calf muscles, massage in every single tissue of that muscle,

732
03:02:54.280 --> 03:03:04.200
healing every part, and then doing the same for my shins,

733
03:03:07.360 --> 03:03:14.239
massage in and gently stroking the bones, gently stroking them,

734
03:03:15.159 --> 03:03:19.280
healing in a loving way because they deserve to be

735
03:03:19.479 --> 03:03:26.680
treated as the precious bones that they are, because our

736
03:03:26.799 --> 03:03:30.319
legs are so precious as in all the other parts

737
03:03:30.440 --> 03:03:38.719
of our body, and more precious of anyture on the planet.

738
03:03:47.280 --> 03:03:55.280
When you start to think about your legs in this way,

739
03:04:00.000 --> 03:04:09.680
can change your perspective. It might sound a bit a

740
03:04:09.760 --> 03:04:15.000
bit silly to start with the idea of having love

741
03:04:15.559 --> 03:04:24.959
for your legs, shown appreciation for your thighs, wanting to

742
03:04:25.000 --> 03:04:31.639
be able to put your hands in your thighs, massage

743
03:04:32.479 --> 03:04:38.000
the muscles and the bones, and to get your fingers

744
03:04:38.319 --> 03:04:48.079
deep in there, releasing all tension, just to show how

745
03:04:48.239 --> 03:04:55.600
much you care about your legs, how much you care

746
03:04:55.959 --> 03:05:03.959
for what your legs do for you regularly, your knees,

747
03:05:04.239 --> 03:05:17.079
your calves, your ankles. The strength of your ankles, considering

748
03:05:17.280 --> 03:05:21.760
how thin they are compared to the rest of your legs,

749
03:05:21.920 --> 03:05:35.600
especially your thighs. Yeah, they're so strong, so flexible, absolutely

750
03:05:35.879 --> 03:05:47.680
amazing things. Your ankles are truly a gift because of

751
03:05:47.760 --> 03:05:59.040
what they do for you, supporting all that weight, regardless

752
03:05:59.079 --> 03:06:03.079
of how what weight you are, even if you only

753
03:06:03.120 --> 03:06:07.920
eat ate stone, there's still a lot of weight for

754
03:06:08.040 --> 03:06:14.760
these little ankles. Now I'm a lot heavier than eight

755
03:06:14.840 --> 03:06:25.479
stone double down. Yet my ankles support my body all

756
03:06:25.559 --> 03:06:31.959
the time, although they do give off a sigh of

757
03:06:32.079 --> 03:06:37.360
relief when I sit down. That's in fact, my whole

758
03:06:37.440 --> 03:06:46.920
legs do. My feet feet also go, my toes clap.

759
03:06:48.120 --> 03:07:16.600
We're so happy. Your legs really are amazing. And I

760
03:07:16.760 --> 03:07:20.639
know that talking about talking about your legs is probably

761
03:07:23.159 --> 03:07:27.840
possibly among the most most boring things you've ever heard

762
03:07:27.879 --> 03:07:36.280
anyone say. Possibly or boring or not, everything I said

763
03:07:36.440 --> 03:07:53.079
is true. Your legs are amazing. Your legs deserve not

764
03:07:53.479 --> 03:08:11.920
just respect, they deserve to relax deeply. They deserve to

765
03:08:12.079 --> 03:08:17.319
take some time out of the day to just let

766
03:08:17.520 --> 03:08:53.440
go completely. The legs really can relax. And because the

767
03:08:53.600 --> 03:08:58.079
legs are so such a most you know, very important

768
03:08:58.760 --> 03:09:03.680
part your body. When you relax your legs, the rest

769
03:09:03.719 --> 03:09:15.399
of your body also naturally follows in that journey of comfort.

770
03:09:23.559 --> 03:09:27.360
I can feel it in my hips. My hips feel

771
03:09:28.079 --> 03:09:36.040
really loose, and also my lwer back as well. My

772
03:09:36.200 --> 03:09:41.920
lower back really feels it feels stretched, even though I'm

773
03:09:42.040 --> 03:09:48.239
just sitting in a chair and there's no stretching as

774
03:09:48.280 --> 03:09:51.280
far as I'm aware that I'm doing. But it's almost

775
03:09:51.319 --> 03:09:55.120
as if the muscles are just relaxed so much that

776
03:09:55.239 --> 03:10:02.280
there is a natural stretch as the tension has reduced

777
03:10:03.719 --> 03:10:22.319
a lot. And I'm now going to count down from

778
03:10:22.959 --> 03:10:32.000
ten down to one, and you can continue to fill

779
03:10:33.799 --> 03:10:58.040
wonderfully relaxed ten nine, eight, seven, six, five.

780
03:11:02.399 --> 03:11:10.639
Four three two.

781
03:11:14.959 --> 03:11:32.799
Why relax? So I'm just going to count down from

782
03:11:32.920 --> 03:11:37.440
five down to one, and as a countdown, if you

783
03:11:37.600 --> 03:11:44.440
just focus on the numbers, just the numbers counting down,

784
03:11:45.520 --> 03:11:54.639
and notice how you feel in this moment as you

785
03:11:54.799 --> 03:12:02.319
hear the numbers counting down, knowing that those numbers counting

786
03:12:02.399 --> 03:12:12.559
down represent you feeling calmer, not just in your body,

787
03:12:12.719 --> 03:12:21.079
but also relaxing your mind. I just notice how you feel.

788
03:12:21.959 --> 03:12:27.879
There's nothing to do, there's nothing to say, there's nothing

789
03:12:28.000 --> 03:13:11.040
to think about, starting with number five four three two one.

790
03:13:20.680 --> 03:13:33.200
As you notice the gradual letting go the tension in

791
03:13:33.319 --> 03:13:40.479
your body, you may also begin to notice and be

792
03:13:40.680 --> 03:13:49.440
aware of how your mind is starting to slow down.

793
03:13:51.959 --> 03:13:58.280
This is just a natural thing that happens. It's not

794
03:13:58.520 --> 03:14:03.200
really a special person a siege. It's just natural because

795
03:14:03.280 --> 03:14:09.159
as your body relaxes, your mind also starts to relax.

796
03:14:10.799 --> 03:14:14.440
And the more your mind relaxes, the more your body relaxes.

797
03:14:14.559 --> 03:14:25.040
It's just a continuous circle of relaxation, and there's that

798
03:14:26.360 --> 03:14:34.200
calmness that comes from relative quietness. You know, even even

799
03:14:34.239 --> 03:14:41.200
if there's background sounds either your side, online, it's still

800
03:14:41.719 --> 03:14:47.000
going to be quite calm. You know, you haven't got

801
03:14:47.040 --> 03:14:52.120
the television on, there's no music in the background unless

802
03:14:52.200 --> 03:14:59.600
you're listening to the recording. With music, of course, you're

803
03:14:59.760 --> 03:15:01.920
very likely not going to be sitting in a room

804
03:15:02.000 --> 03:15:06.559
with other people. Of course you might be, but generally

805
03:15:06.760 --> 03:15:09.840
it's more ideal if you can do this on your own,

806
03:15:11.559 --> 03:15:21.600
so no distractions, and when you stop thinking about stuff,

807
03:15:28.200 --> 03:15:38.479
relaxation automatically rises. A sense of comfort starts to grow,

808
03:15:43.000 --> 03:15:49.680
and without trying to build it up into something fantastical

809
03:15:50.040 --> 03:16:01.840
or something magical, this is just a natural process, something

810
03:16:01.959 --> 03:16:12.959
that's easy to accomplish. In fact, it's almost the sense

811
03:16:13.040 --> 03:16:19.879
of relaxing completely happens really when you put no effort

812
03:16:20.200 --> 03:16:24.079
into it. It's not something that you can really force.

813
03:16:26.719 --> 03:16:36.079
It's something that happens naturally. And part of the process

814
03:16:36.479 --> 03:16:47.680
of this recording and others is simply two allow you

815
03:16:50.079 --> 03:17:00.920
to take advantage of this space, this time, to just

816
03:17:05.120 --> 03:17:12.680
let go, to just be here, to be in tune

817
03:17:16.360 --> 03:17:28.479
with how you feel, yet with the intention of wanting

818
03:17:28.760 --> 03:17:40.840
to relax deeply and maybe even to fall asleep, depending

819
03:17:41.120 --> 03:17:47.319
on what it is that you wish for yourself in

820
03:17:47.440 --> 03:18:03.600
this moment. As we know, relaxing is the majority of

821
03:18:03.719 --> 03:18:08.280
the process of falling asleep. The actual falling asleep part

822
03:18:08.559 --> 03:18:16.799
is a tiny bit at the end. The deeper relaxed

823
03:18:17.120 --> 03:18:39.239
you become, the easier you find yourself drifting. You can also,

824
03:18:39.399 --> 03:18:49.479
if you choose stay focused on my voice and really

825
03:18:50.000 --> 03:19:19.680
enjoy the process, gradually relaxing each muscle in your body

826
03:19:24.719 --> 03:20:00.520
effortlessly and just observing the sensation of letting go completely time.

827
03:20:00.600 --> 03:20:08.840
I'm going to count from six down to one, and

828
03:20:09.079 --> 03:20:18.639
you can notice your mind calming down more with each

829
03:20:19.200 --> 03:20:32.600
number that you hear me say, naturally, feeling calm and

830
03:20:32.840 --> 03:23:32.159
slow and peaceful six, five, four, three, two, one, being

831
03:23:32.520 --> 03:23:45.159
aware of how your mind to slow right down, sinking

832
03:23:47.760 --> 03:24:08.079
deeply into relaxation. And as you focus on your mind,

833
03:24:08.360 --> 03:24:18.319
you may notice that there are some thoughts still there,

834
03:24:20.920 --> 03:24:30.440
maybe some stubborn thoughts that for some reason perhaps need

835
03:24:30.559 --> 03:24:45.719
your attention. That's what you can do is send love

836
03:24:45.959 --> 03:24:59.600
to those thoughts. Sprinkle those thoughts with love, my door

837
03:24:59.680 --> 03:25:03.440
pet as from a flower. Just sprinkle it over them,

838
03:25:04.879 --> 03:25:12.040
petals filled with love towards those thoughts, to let those

839
03:25:12.280 --> 03:25:18.680
thoughts know that you're not abandoned in them. You just

840
03:25:19.159 --> 03:25:29.200
need them. You require them to just calm down, slow down,

841
03:25:31.559 --> 03:25:46.399
quiet down for now. So as you focus on those

842
03:25:47.200 --> 03:25:52.079
remaining thoughts. As we count down this time from seven

843
03:25:53.000 --> 03:26:01.639
down to one. With each number, just imagine sprinkling those

844
03:26:01.879 --> 03:26:21.360
flower petals of love, kindness, gratitude over those thoughts, which

845
03:26:21.360 --> 03:26:27.360
will allow them to just melt away and relax deeply.

846
03:26:31.520 --> 03:26:45.959
With every number, those thoughts will become more and more relaxed,

847
03:26:51.559 --> 03:29:22.719
starting with number seven, six, five, four, three one. How

848
03:29:22.920 --> 03:29:40.319
as you now notice how relaxed you're feeling in your body,

849
03:29:48.719 --> 03:30:01.920
We're going to focus on your hands, because the more

850
03:30:02.040 --> 03:30:09.079
relaxed your hands are, the more relaxed your body and

851
03:30:09.360 --> 03:30:30.040
mind are. And there's you focus on your hands and

852
03:30:30.200 --> 03:30:40.239
your fingers. There's nothing needed to be done. There's no

853
03:30:40.520 --> 03:30:45.520
clenching of fists or tents in the fingers or anything

854
03:30:45.639 --> 03:30:59.559
like that. It's just noticing and focusing on your hands,

855
03:31:06.559 --> 03:31:28.799
noticing how they feel, because the more relaxed your hands feel,

856
03:31:32.280 --> 03:31:41.440
the calmer your mind feels. And the more comfort you

857
03:31:41.680 --> 03:31:51.600
feel throughout your body, and you.

858
03:31:54.280 --> 03:31:56.959
May have.

859
03:32:00.959 --> 03:32:25.920
Already noticed your mind is starting to dress.

860
03:32:39.319 --> 03:32:40.079
F him.

861
03:32:44.079 --> 03:32:58.680
Just on your hands and fingers, allowing them to experience

862
03:33:01.440 --> 03:33:09.639
a real deepening of that relaxation in your hands and fingers,

863
03:33:15.680 --> 03:33:38.040
more and more relaxed. With each number from eight down

864
03:33:38.159 --> 03:33:50.959
to one. You can almost feel that healing and relaxing

865
03:33:51.440 --> 03:34:10.520
energy spreading into your hands and fingers, becoming more relaxing

866
03:34:13.639 --> 03:34:26.559
with each number you hear, going down from eight down

867
03:34:27.319 --> 03:34:56.079
to one, drifting, drifting again, starting with number eight.

868
03:35:00.440 --> 03:37:23.520
H seven, six, five, four, three.

869
03:37:53.799 --> 03:38:52.000
Two, just being here now, nothing to think about, nothing

870
03:38:52.120 --> 03:39:03.120
to do, nothing to say, and everything just feels calmer.

871
03:39:07.680 --> 03:39:15.159
And this is your natural state of being. This is

872
03:39:15.440 --> 03:39:22.079
how you just normally feel when you take away all

873
03:39:22.159 --> 03:39:29.079
of that other stuff that we add, you know, things

874
03:39:29.200 --> 03:39:45.319
like stress and worrying and overthinking, anxiety, tension, just generally

875
03:39:45.520 --> 03:39:51.639
thinking about stuff. You take that away, which is what

876
03:39:51.799 --> 03:40:03.680
we do. What we do now you're left with a

877
03:40:03.799 --> 03:40:12.639
real sense of peacefulness which comes to you very quickly,

878
03:40:16.840 --> 03:40:27.680
because ultimately it's just a feeling a feeling of comfort.

879
03:40:31.319 --> 03:40:34.600
It's almost as if you've gone inside yourself and you've

880
03:40:34.719 --> 03:40:49.360
found a special place where everything is peaceful, a place

881
03:40:49.559 --> 03:40:57.440
where you can feel relaxed and your natural sense of comfort,

882
03:41:00.639 --> 03:41:08.040
A place where you can be you, where you can

883
03:41:08.760 --> 03:41:15.399
accept yourself for who you are, the place where you're

884
03:41:15.440 --> 03:41:25.879
not trying to please anybody else ever, a place where

885
03:41:26.040 --> 03:41:35.440
you can actually not just love yourself, but in some

886
03:41:35.600 --> 03:41:45.040
ways more importantly, you can like yourself appreciate who you are.

887
03:41:53.920 --> 03:42:00.520
That sense of gratitude is in the air around you.

888
03:42:08.200 --> 03:42:16.000
That's also a place where you can actually feel the

889
03:42:16.360 --> 03:42:31.639
healing energy soaking into your body. Healing energy soaking into

890
03:42:31.760 --> 03:42:41.719
your body, and the healing energy spreads through your veins,

891
03:42:45.479 --> 03:42:52.360
traveling to each and every single part of your body,

892
03:42:58.280 --> 03:43:02.879
and you start to realize to actually that healing energy

893
03:43:05.360 --> 03:43:11.760
it's not just entered into your brain, it's become part

894
03:43:12.280 --> 03:43:23.559
of your brain, and that spinal fluid is now mixed

895
03:43:23.680 --> 03:43:34.799
with healing energy, not just allowing you to feel so

896
03:43:35.040 --> 03:43:46.920
much more relaxed and healthy in this moment, but also

897
03:43:49.879 --> 03:43:57.360
you start to realize that actually, what's happening now with

898
03:43:57.559 --> 03:44:06.520
that healing, relaxed and energy spreading through your body, it's

899
03:44:06.719 --> 03:44:17.479
actually changing your life. It's actually changing the way you're

900
03:44:17.559 --> 03:44:24.040
going to feel, not just now, but tomorrow and the

901
03:44:24.159 --> 03:44:33.520
next day. As your health improves, not just your physical

902
03:44:33.639 --> 03:44:41.200
health but your mental health, things that used to bother

903
03:44:41.360 --> 03:44:48.440
you in the past, for some reason, no longer have

904
03:44:48.680 --> 03:44:55.959
the effect that they used to because something has changed

905
03:44:57.520 --> 03:45:08.600
deep within you. Maybe things that used to cause you

906
03:45:08.840 --> 03:45:21.200
to feel anger no longer have that power to control

907
03:45:21.319 --> 03:45:26.280
you the way they seem to be able to before.

908
03:45:30.000 --> 03:45:40.760
As you realize that you're the one who decides what

909
03:45:41.120 --> 03:45:52.799
affects you, you're the one who decides to feel relaxed

910
03:45:53.680 --> 03:46:06.440
and calm when you choose to enjoy noticing these natural

911
03:46:07.520 --> 03:46:20.840
developments of healing continuing to grow and improve your life

912
03:46:22.239 --> 03:46:34.040
day by day, including of course, your ability to relax

913
03:46:34.719 --> 03:46:49.600
so much easier. And sleeping is the most natural thing

914
03:46:50.559 --> 03:47:00.520
in the world to you, because falling asleep is something

915
03:47:00.680 --> 03:47:11.520
that you've done so many times in your life, and

916
03:47:11.719 --> 03:47:15.520
you know that you were born, as we all were,

917
03:47:16.319 --> 03:47:26.280
with the ability to fall asleep naturally. We were born

918
03:47:27.600 --> 03:47:38.040
with that ability to just drift off into a deep,

919
03:47:39.319 --> 03:47:51.120
healing sleep. Even when we're kids, sometimes will fall asleep

920
03:47:51.159 --> 03:47:56.040
when we don't even want to try to us stay awake.

921
03:47:57.399 --> 03:48:00.840
Maybe it's a birthday in the morning, or it's Christmas

922
03:48:01.079 --> 03:48:04.879
or holiday or something we look forward to. We don't

923
03:48:04.920 --> 03:48:09.520
want to go to sleep, but the more we want

924
03:48:09.559 --> 03:48:14.719
to stay awake, the more we just start to drift.

925
03:48:18.879 --> 03:48:22.879
And the more you fight drifting, the more you try

926
03:48:22.959 --> 03:48:27.840
to stop yourself and drift in a safe the deeper

927
03:48:28.040 --> 03:48:39.639
and stronger that drifting becomes. Because we're born not just

928
03:48:39.840 --> 03:48:46.520
with the need to relax deeply and to naturally fall asleep,

929
03:48:49.760 --> 03:49:03.040
but it's our birthright, it's part of our DNA. And

930
03:49:03.319 --> 03:49:08.799
sometimes as we get older in life, perhaps at times

931
03:49:09.680 --> 03:49:22.680
we have forgotten that relaxing completely is not only a

932
03:49:22.959 --> 03:49:47.159
wonderfully pleasant experience, it's also really easy. It's very, very

933
03:49:47.680 --> 03:49:53.159
easy to let go, because that's all it is.

934
03:49:53.360 --> 03:49:53.840
It is just.

935
03:49:57.360 --> 03:50:08.799
Deciding to let go. And when you press the play

936
03:50:08.879 --> 03:50:19.159
button on my recordings, you have given permission for my

937
03:50:19.399 --> 03:50:27.479
voice to relax you. When you press that play button,

938
03:50:28.520 --> 03:50:36.920
you have given me permission for my words to effect

939
03:50:39.440 --> 03:50:51.239
you in a positive, only a positive way, opening up

940
03:50:56.479 --> 03:51:14.680
your mind to useful and healing suggestions that can have

941
03:51:19.239 --> 03:51:26.680
such an amazing effect on how you feel right now,

942
03:51:31.440 --> 03:51:41.280
as well as those changes that continue long after the

943
03:51:41.399 --> 03:51:52.040
recording ends, those changes within you that continue to flourish

944
03:51:52.920 --> 03:52:11.200
and grow, transforming life in a positive, beautiful way, allowing

945
03:52:11.719 --> 03:52:18.239
you to move forward in your life in the direction

946
03:52:18.559 --> 03:52:35.760
that you choose for yourself. And this feeling, this feeling

947
03:52:36.040 --> 03:52:51.559
that you can experience of safety, comfort, calmness, This feels

948
03:52:51.680 --> 03:53:12.760
so nice. It's such a healthy place to be, and

949
03:53:12.959 --> 03:53:30.719
that positivity grows within you each and every day. Moving forward,

950
03:53:34.520 --> 03:53:45.520
you're going to find that you're more relaxed physically and

951
03:53:45.719 --> 03:53:54.360
in your mind is more relaxed. And it's not that

952
03:53:54.479 --> 03:53:59.920
you're thinking slower. It's just that your mind will be

953
03:54:00.280 --> 03:54:12.040
less clogged up with unnecessary negativity because from now on,

954
03:54:12.760 --> 03:54:22.399
your mind rejects negativity. From now on, you're going to

955
03:54:22.559 --> 03:54:39.440
start noticing when negativity arises and you can just say stop, stop,

956
03:54:42.280 --> 03:54:49.040
and that negativity will turn around and leave you alone.

957
03:54:57.040 --> 03:55:16.360
Stop and that negativity would disappear. And as you notice

958
03:55:16.680 --> 03:55:25.000
that you feel way more relaxed than you probably expected,

959
03:55:31.120 --> 03:55:40.680
you can now congratulate yourself because you're the person that

960
03:55:40.840 --> 03:55:46.959
has done this. You are the one that has opened

961
03:55:47.159 --> 03:55:54.879
your mind up to the simple facts that you can

962
03:55:55.360 --> 03:55:59.879
feel more relaxed in your body and in your mind.

963
03:56:06.159 --> 03:56:12.319
You've opened your mind up to the birthright of being.

964
03:56:12.120 --> 03:56:12.879
Able to just.

965
03:56:15.559 --> 03:56:30.360
Fall asleep easily when you choose, And that's a nice feeling.

966
03:56:31.959 --> 03:56:42.079
Don't you think it feels nice? Doesn't it to feel calm,

967
03:56:43.719 --> 03:56:49.000
all that healing energy spreading through your body and your mind,

968
03:56:55.479 --> 03:57:06.120
to spend time in a special place where negativity can

969
03:57:06.280 --> 03:57:19.000
no longer enter. Negativity is banned. It's bad, it's not

970
03:57:19.120 --> 03:57:26.120
allowed entryue doesn't it doesn't. This doesn't deserve to be here,

971
03:57:26.600 --> 03:57:35.600
doesn't belong here. Negativity has no place in your life,

972
03:57:45.600 --> 03:57:59.879
which makes room for more comfort, more heathing, more relaxation, mhm,

973
03:58:00.200 --> 03:58:19.120
or peace. If it feels nice, doesn't it?

974
03:58:20.959 --> 03:58:25.120
Just the let go.

975
03:58:27.079 --> 03:58:46.959
With everything. I'm gonna count down now from twenty down

976
03:58:47.040 --> 03:58:56.440
to one. You can continue to relax. If you choose,

977
03:58:56.840 --> 03:59:10.399
you can drift to sleep. With every number you hear

978
03:59:10.559 --> 03:59:22.120
me say, you can fill twice as relaxed, or if

979
03:59:22.159 --> 04:01:47.399
you choose, you can fill twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

980
04:01:53.959 --> 04:01:54.200
Four.

981
04:02:27.639 --> 04:02:37.440
This is your time to just take a break, your

982
04:02:37.600 --> 04:02:48.280
time to relax, to allow your mind to slow down,

983
04:02:57.000 --> 04:03:11.040
to give yourself permission to take a break from everything.

984
04:03:15.920 --> 04:03:20.280
End You're the only person that can make that decision.

985
04:03:23.120 --> 04:03:25.840
You're the only person that can actually tell your mind

986
04:03:30.680 --> 04:03:54.920
to just relax, to just take some time off so

987
04:03:55.079 --> 04:03:59.840
that you can focus on your body, getting in touch

988
04:04:00.239 --> 04:04:14.920
with how you feel physically, and in the process of

989
04:04:17.719 --> 04:04:22.440
this body scan, where you focus on different parts of

990
04:04:22.520 --> 04:04:33.319
your body, those parts that you focus on and observe,

991
04:04:36.280 --> 04:04:44.639
even though you're not purposely requesting for those parts of

992
04:04:44.719 --> 04:04:52.200
your body to relax, it's kind of expected. You expect

993
04:04:53.600 --> 04:05:01.239
when you listen to my voice to feel more relaxed naturally,

994
04:05:06.760 --> 04:05:15.200
because when you're listening to me, your attention is focused

995
04:05:16.920 --> 04:05:28.120
on my words, and as my words guide you to

996
04:05:28.280 --> 04:05:40.680
focus on those parts of your body, your focus increases,

997
04:05:47.760 --> 04:06:04.120
which actually calms your mind. And when your mind calms down,

998
04:06:09.000 --> 04:06:31.079
your body relaxes. And when your body calms down, your

999
04:06:31.239 --> 04:06:46.680
mind relaxes. And even though you have not really started

1000
04:06:48.040 --> 04:07:00.159
the focus on your body, you can already feel that

1001
04:07:00.520 --> 04:07:15.639
healing energy spreading through your body, pushing out stress and tension,

1002
04:07:19.799 --> 04:07:27.079
healing all the parts of your body, including your skin,

1003
04:07:28.239 --> 04:07:35.120
your bones, your blood, all of your organs inside your body,

1004
04:07:36.559 --> 04:07:43.319
all of the muscles, all of the fat, all of everything,

1005
04:07:45.159 --> 04:07:51.360
every hair on your body is filled with that healing energy,

1006
04:07:59.360 --> 04:08:15.120
and when you're brain fills with that healing energy, the

1007
04:08:15.360 --> 04:08:39.760
feeding of comfort and relaxation increases deeply, increases in a

1008
04:08:39.879 --> 04:08:54.760
way that your mind starts to fill perhaps bit drowsy

1009
04:09:00.079 --> 04:09:10.559
because it's not needed, and it may start to drift

1010
04:09:19.360 --> 04:09:26.040
if that's what's needed. So if you're listening to this

1011
04:09:28.120 --> 04:09:32.319
and what you need is deep relaxation, that's what you get.

1012
04:09:34.559 --> 04:09:36.000
If what you need is.

1013
04:09:37.719 --> 04:09:44.639
To fall asleep naturally and easily as your mind drifts,

1014
04:09:47.239 --> 04:10:00.959
that's also for what happened, because by pressing that play

1015
04:10:01.079 --> 04:10:06.479
button on the podcast and listening to me, you give

1016
04:10:06.799 --> 04:10:19.520
permission for your body and your mind. In fact, you

1017
04:10:19.639 --> 04:10:24.120
give the command to your body and your mind to

1018
04:10:24.280 --> 04:10:37.000
relax deeply and to drift off to sleep, if that's

1019
04:10:37.319 --> 04:10:39.200
what you want.

1020
04:10:42.360 --> 04:10:42.799
Or need.

1021
04:10:50.520 --> 04:10:56.159
And as I focus on the different parts of your body,

1022
04:11:01.159 --> 04:11:09.959
you may start to just drift. And then you come

1023
04:11:10.040 --> 04:11:15.319
back again and you hear me talking and I'm focusing

1024
04:11:15.479 --> 04:11:23.920
on a different parts of your body, and you may

1025
04:11:26.000 --> 04:11:35.000
find yourself drifting. You don't realize you're drifting until you

1026
04:11:35.200 --> 04:11:43.559
stop drifting and you're alert again to my voice focusing

1027
04:11:44.719 --> 04:11:49.520
on a different part of your body. Starts to relax

1028
04:11:49.719 --> 04:12:02.200
even detail, because that drifting is basically you already in

1029
04:12:02.319 --> 04:12:12.680
the sleep zone. And the more you drift, the longer

1030
04:12:12.760 --> 04:12:22.559
you drift, and the longer you drift, eventually that drifting

1031
04:12:22.799 --> 04:12:34.639
continues into sleep, and that's the last you remember until

1032
04:12:34.719 --> 04:12:43.680
you wake up in your own time, when you experience

1033
04:12:43.959 --> 04:12:51.399
the right amount of sleep for you, because when.

1034
04:12:51.319 --> 04:12:51.639
You do.

1035
04:12:53.520 --> 04:13:04.520
And if you do fall asleep, it's stream pleasant, so relaxing,

1036
04:13:07.559 --> 04:13:27.719
so deep healing sleep. It feels so nice to relax

1037
04:13:28.040 --> 04:13:37.399
into your own body and mind, you as you feel

1038
04:13:37.479 --> 04:13:52.399
that healing energy is spreading through you, relaxing, use so deeply, relaxing,

1039
04:13:52.680 --> 04:14:10.360
use so so deeply. We start to focus on your eyes,

1040
04:14:18.239 --> 04:15:04.959
moving down to your jaw, down to your neck, your shoulders, palms, hand, fingers,

1041
04:15:12.319 --> 04:15:53.239
your chest, stomach, your back, your spine, your hips, your legs,

1042
04:16:01.120 --> 04:16:36.120
your feet, your toes, and they're feeding, feedings, spreading and

1043
04:16:36.399 --> 04:16:50.399
growing inside your body, feeling you up. Now let's focus

1044
04:16:50.520 --> 04:17:00.319
again more parts of your body. Focus on this time

1045
04:17:00.399 --> 04:17:13.399
on your forehead. Now on your mouth, your lips, your tongue,

1046
04:17:16.600 --> 04:17:32.719
the whole of your mouth. Focus in on your fingers.

1047
04:17:38.120 --> 04:17:42.680
Maybe you could move your fingers a little bits you

1048
04:17:42.840 --> 04:17:58.440
can focus on each one individually, both hands, and even

1049
04:17:58.559 --> 04:18:02.200
though it's you, focus on both of your hands now

1050
04:18:03.879 --> 04:18:12.200
they almost seemed to just melt into one. Where is

1051
04:18:12.280 --> 04:18:19.879
your right hand, start in your left hand, and almost

1052
04:18:20.040 --> 04:18:31.600
as if just mixed together. Now focusing on your knees,

1053
04:18:37.479 --> 04:19:03.879
just noticing how your knees fell. Now focusing elbows, focusing

1054
04:19:04.120 --> 04:19:18.399
on both of your elbows, just observing the feeling, not

1055
04:19:18.600 --> 04:19:50.280
your elbows. Now focusing, observing the back of your neck,

1056
04:20:00.239 --> 04:20:37.879
feeding the energy in the back of your neck, Observing

1057
04:20:40.239 --> 04:20:59.559
your ankles, being aware of physical sensations in your ankles.

1058
04:21:10.799 --> 04:21:41.760
U S S.

1059
04:22:00.159 --> 04:22:18.520
Sin. Now you too, on both of your feet, being

1060
04:22:18.760 --> 04:22:24.159
aware how you too?

1061
04:22:27.159 --> 04:22:45.360
Yeah right now, mhm.

1062
04:23:02.760 --> 04:23:40.959
Notice Sin, how you entire body fails, noticing your mind fails.

1063
04:23:44.760 --> 04:24:37.840
Now letting go, letting go, letting go everything, letting go,

1064
04:24:44.399 --> 04:25:19.319
letting go, letting go everything everything. I'm going to start now,

1065
04:25:20.920 --> 04:25:22.879
and I'd like you just, first of all, just to

1066
04:25:23.159 --> 04:25:31.079
see yourself lying down on that message table, lying on

1067
04:25:31.159 --> 04:25:36.120
your front. Your head is supported, your arms are supported,

1068
04:25:40.639 --> 04:25:46.840
and you feel comfortable and breathing. It's really easy, and

1069
04:25:47.040 --> 04:25:53.879
you feel you feel confident in how you look as well,

1070
04:25:54.040 --> 04:25:58.639
So there's none of that issue of body problems or shyness,

1071
04:25:59.559 --> 04:26:07.680
because I'm a professional and this is a therapy session,

1072
04:26:08.479 --> 04:26:16.399
so none of that stuff matters whatsoever. This is about you.

1073
04:26:19.319 --> 04:26:25.040
This is about how you feel and how you can

1074
04:26:26.520 --> 04:26:32.159
enjoy that sense of comfort and relaxation that comes from

1075
04:26:33.559 --> 04:26:39.200
letting go and allowing my hands, that my fingers to

1076
04:26:39.319 --> 04:26:50.760
relax you by a message your body. So I want

1077
04:26:50.799 --> 04:26:55.760
to start off just by placing my hands on the

1078
04:26:55.799 --> 04:27:00.879
back of your head, just gently. You can feel what

1079
04:27:01.040 --> 04:27:09.520
my hands feel like really on you. So you can

1080
04:27:09.600 --> 04:27:11.879
maybe feel the warmth of my hands on the back

1081
04:27:11.920 --> 04:27:17.520
of your head. With my hands to the side of

1082
04:27:17.600 --> 04:27:22.079
your head, not pressing, but just holding there very gently,

1083
04:27:25.040 --> 04:27:28.040
maybe over your ears, and a little bit on your face,

1084
04:27:29.280 --> 04:27:34.520
just so you can feel my hands so you can

1085
04:27:34.600 --> 04:27:47.799
become accustomed to them. And now put my hands on

1086
04:27:47.879 --> 04:27:52.120
the back of your head again and gently let them

1087
04:27:52.280 --> 04:28:04.600
slide down onto the back of your neck. You can

1088
04:28:04.719 --> 04:28:14.799
feel my hands gently stroking the back of your neck

1089
04:28:15.000 --> 04:28:21.440
to start with, just so you can get used to

1090
04:28:21.600 --> 04:28:26.959
the feeling with my hands on your skin, get accustomed

1091
04:28:27.000 --> 04:28:35.200
to realize that you're safe and it's all good, it's

1092
04:28:35.239 --> 04:28:45.399
all fine. And I'm going to start gently messaging the

1093
04:28:45.600 --> 04:29:02.200
muscles in the back of your neck with both hands. Now,

1094
04:29:02.280 --> 04:29:08.559
this is a very trusting situation really, because our necks

1095
04:29:08.600 --> 04:29:12.959
are so fragile and to have someone have their hands

1096
04:29:13.600 --> 04:29:18.600
around your neck in that way can sometimes be problematic

1097
04:29:18.719 --> 04:29:24.280
for people, which is why massages are quite good, because

1098
04:29:24.319 --> 04:29:32.879
it allows you to relax and to get in touch

1099
04:29:33.159 --> 04:29:50.000
with trust, to feel peaceful and calm. And there's a

1100
04:29:50.120 --> 04:29:58.840
massage the sides of your neck gently moving from the

1101
04:29:58.920 --> 04:30:02.760
bottom of your neck. It would be sort of near

1102
04:30:02.799 --> 04:30:06.079
where your shoulders start, I guess, all the way up

1103
04:30:08.159 --> 04:30:13.639
to your jaw, your ears kind of area that side

1104
04:30:13.680 --> 04:30:18.680
of your neck. Of course, it's a lot longer than

1105
04:30:19.040 --> 04:30:35.040
the front of your neck. The message in the back

1106
04:30:35.120 --> 04:30:43.760
of your neck, especially that area where perhaps we hold tension,

1107
04:30:48.000 --> 04:30:52.559
and as that area's message, you can actually feel a

1108
04:30:52.680 --> 04:31:00.639
sense of release in the back of your neck and

1109
04:31:00.799 --> 04:31:06.079
maybe you can breathe it out as well. Notice how

1110
04:31:06.159 --> 04:31:19.399
it feels. Notice how you feel. They're moving down to

1111
04:31:19.559 --> 04:31:25.159
that area between your neck and your shoulders, that muscle area,

1112
04:31:27.840 --> 04:31:35.280
starting to message that area on both sides. I mean,

1113
04:31:35.360 --> 04:31:37.639
this would be the area that a lot of people

1114
04:31:37.680 --> 04:31:40.559
would message if they were going to give you like

1115
04:31:40.680 --> 04:31:46.559
a shoulder message even that's not technically the shoulders, but

1116
04:31:46.719 --> 04:31:51.000
it's all the muscles that lead to the shoulders from

1117
04:31:51.079 --> 04:31:57.319
the neck and again that can hold tension and stress.

1118
04:31:58.680 --> 04:32:03.639
And when message sometimes a nice deep message is useful,

1119
04:32:06.760 --> 04:32:22.159
and you decide how deep that message is, and just

1120
04:32:22.360 --> 04:32:29.280
allow my knuckles just to dig in to get to

1121
04:32:29.440 --> 04:32:39.440
those muscles and to realy relaxed all the time being

1122
04:32:39.719 --> 04:32:57.200
firm yet gentle with you and just stroking down the

1123
04:32:57.399 --> 04:33:05.959
area to your actual shoulders, moving to the muscles of

1124
04:33:06.000 --> 04:33:17.159
your shoulders, and maybe initially just pulling up the shoulders

1125
04:33:17.159 --> 04:33:20.520
a little bit off the table, just to give you

1126
04:33:20.599 --> 04:33:31.000
a little bit of a stretch, but very gently. And

1127
04:33:31.119 --> 04:33:33.639
you've got the muscles at the front of your shoulders,

1128
04:33:34.400 --> 04:33:45.360
the sides and the back. Again, this is a part

1129
04:33:45.520 --> 04:33:50.919
that can really take quite a bit of pressure, quite

1130
04:33:50.919 --> 04:33:59.000
a bit of needing. If if you wish to really

1131
04:34:00.840 --> 04:34:06.319
release the tension to really get into those muscles, and

1132
04:34:09.759 --> 04:34:13.080
you can let your fingers in there. They you feel

1133
04:34:13.279 --> 04:34:20.000
really nice. Sometimes it's just being stroked gently or being

1134
04:34:20.680 --> 04:34:30.560
massaged quite strongly. It can all be beneficial to the

1135
04:34:30.680 --> 04:34:48.840
real oxation. Put the muscles in your shoulders now to

1136
04:34:49.080 --> 04:34:58.759
move down your arms. We do one arm at a time.

1137
04:34:59.639 --> 04:35:08.560
Start team with your right arm. Well I do is

1138
04:35:08.720 --> 04:35:13.040
I just lift your arm up, just hold it to

1139
04:35:13.159 --> 04:35:18.520
the side of you the way it still be attached,

1140
04:35:20.520 --> 04:35:35.200
and I just message the tops of your arms all

1141
04:35:35.240 --> 04:35:52.880
the way down to your forearms into your wrists, gently

1142
04:35:53.240 --> 04:36:05.880
messaging that parts, the softer part, which is the under

1143
04:36:06.000 --> 04:36:11.560
part of the arm, which leads to the crease in

1144
04:36:11.680 --> 04:36:27.639
your elbow, the inside it's much more sensitive skin. Sometimes

1145
04:36:27.799 --> 04:36:38.279
just having that stroked, I feel really nice, pleasurable and relaxing.

1146
04:36:47.040 --> 04:36:57.639
Now moving down to your right hand, just holding your

1147
04:36:57.799 --> 04:37:10.959
hand in both of my hands, just pressing gently on

1148
04:37:11.119 --> 04:37:18.279
the back of your hand and stretching your fingers ever

1149
04:37:18.479 --> 04:37:29.319
slightly at the same time pressing down and massaging each finger,

1150
04:37:37.319 --> 04:37:41.360
and then starting to massage the palms of the hand.

1151
04:37:48.080 --> 04:37:59.080
Just turning the hand gently, stretching it gently, and actually

1152
04:37:59.200 --> 04:38:04.200
having your hand and held. It can really be an

1153
04:38:04.279 --> 04:38:11.799
emotional experience sometimes even if it is a stranger, so

1154
04:38:11.880 --> 04:38:16.119
when you don't know very well, like a massage person

1155
04:38:16.400 --> 04:38:29.360
or a therapist, maybe because it's intimate and you can

1156
04:38:29.439 --> 04:38:42.360
feel nice, you can feel safe. And as I put

1157
04:38:42.520 --> 04:38:51.279
that right arm back down where it was, did the

1158
04:38:51.439 --> 04:39:03.040
same with your left arm, exactly the same, massage in

1159
04:39:03.400 --> 04:39:08.520
the muscles in your arm all the way down. Do

1160
04:39:08.599 --> 04:39:21.119
you rest, stroking the inside of your arm, just being

1161
04:39:21.319 --> 04:39:35.279
gentle or as firm as you require, and then massaging

1162
04:39:36.080 --> 04:39:51.680
your left hand, stretching the fingers, gently massaging the palm

1163
04:39:52.520 --> 04:40:10.720
of your left hand. And you feel so so relaxing,

1164
04:40:18.400 --> 04:40:36.200
so comforting, and I just rest your left down, back down,

1165
04:40:43.720 --> 04:40:50.400
start to message your back, the biggest part of your body,

1166
04:40:55.439 --> 04:41:01.680
starting at the top parts and again where we already

1167
04:41:01.759 --> 04:41:05.159
be have been the area at the top in between

1168
04:41:05.240 --> 04:41:12.159
your shoulders, near your neck. Going back, the massage in

1169
04:41:12.240 --> 04:41:23.680
the area again, but this time moving downwards, taking a

1170
04:41:23.840 --> 04:41:32.240
downward stroke to the middle of your back, working from

1171
04:41:32.319 --> 04:41:39.759
the outside inwards. It's a massage in the your back,

1172
04:41:39.919 --> 04:41:51.840
but the the outsides of your back parts where your

1173
04:41:52.040 --> 04:42:05.159
arms would maybe rest against, almost the part that connects

1174
04:42:05.360 --> 04:42:20.560
your front to your back, and just messaging down firmly

1175
04:42:21.880 --> 04:42:29.639
but gently, as firm as you want, moving down and

1176
04:42:31.200 --> 04:42:33.479
moving across a little bit, and moving all the way

1177
04:42:33.560 --> 04:42:41.200
down again, being very gentle yet firm as you choose.

1178
04:42:47.599 --> 04:42:52.240
Eventually we get to the spine. We can massage the

1179
04:42:52.400 --> 04:42:56.599
muscles and either side of your spine from the top

1180
04:42:56.680 --> 04:43:02.720
of your neck all the way down to your lower back.

1181
04:43:08.959 --> 04:43:15.000
We can do that a few times. Sometimes people would

1182
04:43:15.080 --> 04:43:21.959
use the knuckle or the you know, two fingers and

1183
04:43:22.159 --> 04:43:28.520
just go your side of the spine almost just push down,

1184
04:43:29.360 --> 04:43:31.680
go all the way down to the bottom of the spine,

1185
04:43:33.319 --> 04:43:43.000
each time releasing tension and opening up the body, stretching

1186
04:43:44.159 --> 04:43:51.040
your body so that you feel more relaxed but at

1187
04:43:51.080 --> 04:44:07.400
the same time rejuvenated. And now I'm going to move

1188
04:44:07.520 --> 04:44:15.840
to one side, to your right side, and from the

1189
04:44:15.880 --> 04:44:21.400
bottom of your ribs to your pelvis, I'm going to

1190
04:44:21.520 --> 04:44:28.200
massage that area of your back. I'll stretch over the

1191
04:44:28.279 --> 04:44:33.040
other side and I will pull the muscles gently and

1192
04:44:33.279 --> 04:44:38.279
massage and push from one end that side or right

1193
04:44:38.360 --> 04:44:43.119
to my side. It's in the middle of fact to

1194
04:44:43.159 --> 04:44:47.880
where your spine is. Massage in that side of your

1195
04:44:47.919 --> 04:44:55.000
spine the opposite side to where I'm standing. It's almost

1196
04:44:55.159 --> 04:45:00.159
like kneading bread. There's that big area.

1197
04:45:00.200 --> 04:45:00.599
Which is.

1198
04:45:02.080 --> 04:45:12.360
Firm yet lots there to message. Potentially one of the

1199
04:45:12.400 --> 04:45:19.040
most important places to actually have a message, because you

1200
04:45:19.400 --> 04:45:25.040
really feel it. You really feel the release and the

1201
04:45:25.119 --> 04:45:33.560
pleasure of having your lower back massaged. It releases so

1202
04:45:33.919 --> 04:45:42.319
much from your body that's not useful, starting a healing

1203
04:45:42.479 --> 04:45:48.080
process which will continue long after this recording is over.

1204
04:45:57.400 --> 04:46:00.720
The message in this part of your body only feels

1205
04:46:00.919 --> 04:46:06.919
really good for you. It's actually fun to do because

1206
04:46:06.959 --> 04:46:12.360
it is, as I said, like kneading bread, it's a

1207
04:46:12.479 --> 04:46:16.639
part that you can really get hold of and really

1208
04:46:16.840 --> 04:46:30.119
message deeply. If that's your choice, then I'm going to

1209
04:46:30.200 --> 04:46:32.599
move over to the other side of your body and

1210
04:46:32.759 --> 04:46:41.880
do the same with the opposite part of your lower back,

1211
04:46:44.439 --> 04:46:53.119
kneading and messaging from your sides all the way to

1212
04:46:53.240 --> 04:47:00.680
the middle of your back where your spine is pressing

1213
04:47:01.080 --> 04:47:11.520
and kneading firm and gentle at the same time. It

1214
04:47:11.759 --> 04:47:23.959
feels so releasing this mixture of pleasure, comfort, release, calmness,

1215
04:47:24.319 --> 04:47:35.959
relaxation or mixed together. Plus there's that feeling from your

1216
04:47:36.040 --> 04:47:41.200
stomach as it's being stretched. Even though you're in your

1217
04:47:41.279 --> 04:47:45.560
stomach now, you can feel it being stretched because that

1218
04:47:45.720 --> 04:47:57.119
whole area is connected to your stomach. Now we're going

1219
04:47:57.200 --> 04:48:02.080
to move or move further up to your top of

1220
04:48:02.159 --> 04:48:06.639
your body, and I'm gonna do the same this time,

1221
04:48:07.919 --> 04:48:14.759
starting with your upper back. Put my hands forward over

1222
04:48:16.040 --> 04:48:22.240
and mass massage in that area up to your spine,

1223
04:48:23.400 --> 04:48:26.000
from the side of your body up to your spine.

1224
04:48:27.799 --> 04:48:33.959
So some of that massage area, that muscle tissue or

1225
04:48:34.000 --> 04:48:38.000
whatever fatty tissue even will be possibly from your chest.

1226
04:48:39.840 --> 04:48:43.959
Be there's all connected, the chest and the back connect together.

1227
04:48:47.119 --> 04:48:50.360
I'm going to be massaging and just pulling some of

1228
04:48:50.479 --> 04:48:58.439
that skin from your side up and massaging that area

1229
04:49:01.439 --> 04:49:05.560
of your upper back all the way to your spine.

1230
04:49:09.959 --> 04:49:12.200
And then I'll move down a bit and I'll continue

1231
04:49:12.840 --> 04:49:15.599
with the middle of your back, doing exactly the same

1232
04:49:15.720 --> 04:49:32.959
thing as gentle or as deep as you choose. Now,

1233
04:49:33.040 --> 04:49:37.439
I'll move the other side again and do the exact

1234
04:49:37.639 --> 04:49:41.360
same thing with the top of your back on the

1235
04:49:41.439 --> 04:49:50.959
other side, from pretty much underneath your arm area really

1236
04:49:56.400 --> 04:50:06.560
to your spine. I then continuing that all the way down,

1237
04:50:08.360 --> 04:50:25.200
including your lower your middle of your back. I'm gonna

1238
04:50:26.000 --> 04:50:32.520
go to your thighs, the backs of your thighs, and

1239
04:50:32.680 --> 04:50:39.919
the sides of your thighs, starting with your right leg.

1240
04:50:42.240 --> 04:50:49.639
Massage in the back and the sides of your thighs

1241
04:50:52.080 --> 04:50:58.479
gently and firmly. There's a lot of muscles there. It's

1242
04:50:58.560 --> 04:51:01.040
an area that can be very ten ends at times

1243
04:51:01.759 --> 04:51:05.080
and maybe needs a little bit more pressure than the

1244
04:51:05.159 --> 04:51:13.080
rest of the body that's up to you. You can

1245
04:51:13.200 --> 04:51:19.880
gently stroke the back of your legs where you know,

1246
04:51:20.520 --> 04:51:26.639
opposite your knee joint or underneath your knee joint, very sensitive,

1247
04:51:26.880 --> 04:51:39.520
gentle area, and then working down to your calf muscles.

1248
04:51:42.439 --> 04:51:48.799
Massage in your calf muscles thoroughly and deeply, if you choose,

1249
04:51:52.279 --> 04:52:09.200
using both hands fingers digging deep kah to your ankles.

1250
04:52:11.479 --> 04:52:17.080
In the back of your back of your ankles, just

1251
04:52:17.400 --> 04:52:29.000
gently massage in that area, maybe lifting the leg and

1252
04:52:29.880 --> 04:52:53.000
stretching a little bit. Moving to the right foot, massage

1253
04:52:53.119 --> 04:53:02.279
in the bottom of your feet and the sides of

1254
04:53:02.360 --> 04:53:13.599
your feet gently but firm enough so they don't tickle,

1255
04:53:19.159 --> 04:53:24.639
and just allow the pleasure that you get from having

1256
04:53:24.720 --> 04:53:34.119
your feet message to just overtake you as I continue

1257
04:53:34.200 --> 04:53:40.799
to message your feet, the bottoms of your feet, the sides,

1258
04:53:43.439 --> 04:53:49.159
your arches, your heel. You can put a lot of

1259
04:53:49.240 --> 04:53:55.080
pressure into your heel and it feels amazing, Yet the

1260
04:53:55.319 --> 04:54:03.400
arches need to be a bit more gentle. Stretching your

1261
04:54:03.520 --> 04:54:09.959
toes gently and massage in the bottoms of your toes

1262
04:54:10.720 --> 04:54:26.000
with my fingers, each one individually. Moving over to the

1263
04:54:26.159 --> 04:54:35.599
left leg to do exactly the same thing, starting at

1264
04:54:35.639 --> 04:54:40.040
the top of the thighs, work in the back of

1265
04:54:40.119 --> 04:54:47.680
the thighs and the sides, massaging deeply and gently the

1266
04:54:47.880 --> 04:55:01.880
whole area, working all the way down. And this is

1267
04:55:01.959 --> 04:55:08.080
an area that maybe you could like to spend more

1268
04:55:08.200 --> 04:55:16.840
time relaxing and messaging. So perhaps if you wanted like

1269
04:55:16.959 --> 04:55:22.240
a bigger future recording wants, spend more time on one

1270
04:55:22.319 --> 04:55:34.200
particular area. As you moved down to your calf muscles,

1271
04:55:40.159 --> 04:55:53.560
massage and your calf muscles firmly and gently, moving down

1272
04:55:55.880 --> 04:56:02.240
your raincord into your feet. That's charging the backs of

1273
04:56:02.360 --> 04:56:12.759
your feet, the bottoms of your feet, stretching your toes

1274
04:56:13.119 --> 04:56:19.439
and message in each tone individually. And that feeling of

1275
04:56:19.599 --> 04:56:25.520
pleasure and release that you experience when your having your

1276
04:56:25.599 --> 04:56:46.840
feet massaged feels really good. Now, if you turn over

1277
04:56:47.040 --> 04:56:57.919
in your mind, laying on your back, I'm just going

1278
04:56:58.000 --> 04:57:11.119
to start again for your neck area in your shoulders,

1279
04:57:15.119 --> 04:57:25.560
just to get back in touch with that area. And

1280
04:57:25.720 --> 04:57:37.319
as you move up, I can clean my hands make

1281
04:57:37.400 --> 04:57:40.959
them more fresh, because now I'm going to massage your

1282
04:57:41.040 --> 04:57:56.880
face gently, starting off with your forehead. Your eyes are

1283
04:57:56.959 --> 04:58:03.200
closed and I can just wretch your eyes a little bit,

1284
04:58:04.240 --> 04:58:15.279
pushing up on your eyebrows and just messaging around your scalp,

1285
04:58:21.000 --> 04:58:30.439
massaging down your cheeks, around your ears, into your chaw

1286
04:58:31.639 --> 04:58:54.119
gently the side of your neck chin mm hmm, and

1287
04:58:54.360 --> 04:59:06.040
just moving down should neck down to your chest, starting

1288
04:59:06.240 --> 04:59:13.599
by massage in the very top of your chest where

1289
04:59:13.639 --> 04:59:27.159
the collarbone is. Give a side of the collarbone, and

1290
04:59:27.200 --> 04:59:39.880
then just message in the hole of the chest, moving

1291
04:59:39.959 --> 04:59:53.520
the chest around. Because it's quite a large area, you

1292
04:59:53.639 --> 05:00:01.360
can move from one side to the next, moving my

1293
05:00:01.599 --> 05:00:12.319
hands underneath pretty much where your arms are stretching up,

1294
05:00:14.479 --> 05:00:17.560
stretching some of the muscles of your back in the process,

1295
05:00:22.840 --> 05:00:31.479
moving up over your chest, and they're moving down again.

1296
05:00:44.240 --> 05:00:49.720
They'll lauer my hands. They just massage gently and slide

1297
05:00:50.000 --> 05:00:56.520
down towards your stomach, starting in the middle of your chest,

1298
05:01:00.080 --> 05:01:06.840
and then gradually my hands moving apart and massaging and

1299
05:01:07.080 --> 05:01:16.560
sliding at the same time, moving down to just below

1300
05:01:16.639 --> 05:01:34.840
your rib cage, moving down, then messaging up again, giving

1301
05:01:34.880 --> 05:01:42.959
your chest all the attention that it needs to feel

1302
05:01:43.279 --> 05:01:55.520
completely relaxed. Remembering them. I'm also going to be focusing

1303
05:01:56.360 --> 05:02:01.919
on your sides as well, area that really doesn't get

1304
05:02:02.040 --> 05:02:13.799
much attention but feels really good when it's massaged, just

1305
05:02:13.959 --> 05:02:21.639
stroking my hands down the sides of your body, just

1306
05:02:21.759 --> 05:02:25.000
below your arms all the way down to your hips.

1307
05:02:34.639 --> 05:02:40.520
Now moving to your stomach area. I'm going to stand

1308
05:02:40.720 --> 05:02:43.319
one side of you like I did when I did

1309
05:02:43.360 --> 05:02:49.639
your luwer back. I'm gonna do a similar process of

1310
05:02:49.840 --> 05:03:04.639
just stretching the muscles from the side, gently mess from

1311
05:03:04.720 --> 05:03:12.360
one side to the next, move in a whole area

1312
05:03:13.439 --> 05:03:17.319
from below your ribs all the way down to below

1313
05:03:17.400 --> 05:03:27.000
your belly button, and then move around to the other

1314
05:03:27.119 --> 05:03:42.919
side of you and repeat that process of relaxing deeply, calmly.

1315
05:03:46.080 --> 05:03:53.240
You feel loose, you feel free. And it's something about

1316
05:03:53.360 --> 05:03:58.200
having your stomach message that's different from any other part

1317
05:04:01.720 --> 05:04:06.240
because we do have a tendency of holding a different

1318
05:04:06.400 --> 05:04:10.400
kind of stress in our stomach that we may not

1319
05:04:10.560 --> 05:04:21.560
be aware of. As I now message your stomach in

1320
05:04:21.680 --> 05:04:29.159
front of your stomach, making circles around your belly button,

1321
05:04:34.840 --> 05:04:44.680
anything going the other way around, there's a gentleness and

1322
05:04:44.759 --> 05:04:56.319
a freedom that comes from feeling how you're feeling. As

1323
05:04:56.360 --> 05:05:03.319
I now move down the tops of your thighs muscles

1324
05:05:03.959 --> 05:05:09.040
massaging them, and I can do this two legs at

1325
05:05:09.040 --> 05:05:19.680
the same time, pressing down, massaging deeply those muscles in

1326
05:05:19.799 --> 05:05:29.080
your thighs, at front of your thighs, and moving down

1327
05:05:29.360 --> 05:05:40.720
to your knees, gently massaging your knees, sliding down your shins,

1328
05:05:42.880 --> 05:05:50.159
putting pressure on either side of your shin gently softly

1329
05:05:50.840 --> 05:06:04.520
but firmly, moving down to your ankles, stroking the tops

1330
05:06:04.759 --> 05:06:15.439
of your feet, and then with each foot in each hand,

1331
05:06:16.319 --> 05:06:24.639
just gently messaging the whole of the foot, the top,

1332
05:06:24.919 --> 05:06:33.599
the bottom, your heel, your ankle, your toes, messaging every

1333
05:06:34.080 --> 05:06:42.959
part of your feet. Feels so good to select go

1334
05:06:44.439 --> 05:07:08.279
and enjoy the process. Enjoy feeling so deeply relaxed, so

1335
05:07:08.599 --> 05:07:14.959
much comfort, and so many feelings that come just from

1336
05:07:15.599 --> 05:07:32.319
touching your skin. And you can just lie there for

1337
05:07:32.439 --> 05:07:41.680
as long as you choose, enjoying the feeling of deep

1338
05:07:42.040 --> 05:08:11.200
comfort and being massaged by me. Enjoy the deep, right,

1339
05:08:17.560 --> 05:08:24.040
And all we're gonna do is blow out some candles.

1340
05:08:26.599 --> 05:08:41.639
In your mind, there are going to be a hundred candles,

1341
05:08:48.759 --> 05:08:54.560
and you're going to blow each one out individually, one

1342
05:08:54.919 --> 05:09:00.000
by one, starting at one hundred.

1343
05:09:00.040 --> 05:09:08.639
Good as I count down all the way down to one,

1344
05:09:13.159 --> 05:09:22.080
and each time I say a number, you can imagine

1345
05:09:22.119 --> 05:09:28.520
that candle in front of you, and I'd like you

1346
05:09:28.680 --> 05:09:48.000
to actually physically gently blow that candle out, just so

1347
05:09:48.040 --> 05:09:56.520
it's not big blow, its just a gentle, and that

1348
05:09:56.880 --> 05:10:06.439
candle will extinguish. And then I'll say the next number

1349
05:10:07.919 --> 05:10:17.080
as we move down, and you can just plot that

1350
05:10:17.200 --> 05:10:27.159
one out as well. And as we move down the numbers,

1351
05:10:31.680 --> 05:10:40.400
you'll find yourself feeling more and more relaxed. If you

1352
05:10:40.560 --> 05:10:49.680
need to sleep, you'll also find yourself becoming incredibly tired

1353
05:10:50.919 --> 05:11:02.240
and sleepy. In fact, you may struggle to blow out

1354
05:11:02.400 --> 05:11:19.279
all one hundred of these candles as you feel more

1355
05:11:19.400 --> 05:11:47.119
and more deeply relaxed, more and more deeply tired, And

1356
05:11:47.560 --> 05:11:57.200
the further you go down, the more your mind starts

1357
05:11:57.720 --> 05:12:09.240
to drift. You may find that you stop listening to

1358
05:12:09.439 --> 05:12:21.880
me after a while. And even though there may be

1359
05:12:22.880 --> 05:12:30.880
background sounds where you are, you'll be aware of those

1360
05:12:31.040 --> 05:12:49.919
sounds at the moment you may start to just not

1361
05:12:50.159 --> 05:12:51.759
even notice them.

1362
05:12:56.040 --> 05:12:56.639
At all.

1363
05:12:59.279 --> 05:13:13.279
Because they unimportant. Where I am, I've got the sounds

1364
05:13:13.360 --> 05:13:20.159
of the birds, there's horrors, the pigeon who likes to

1365
05:13:20.240 --> 05:13:26.799
say hello sometimes, and there's the odd plane that goes by,

1366
05:13:29.840 --> 05:13:43.279
maybe traffic and trains in the distance, but none of

1367
05:13:43.360 --> 05:13:55.520
that scene is important. Whatsoever are candles you blow out.

1368
05:13:57.560 --> 05:14:00.919
Less important, anything.

1369
05:14:02.240 --> 05:14:07.400
Is more.

1370
05:14:07.799 --> 05:14:19.639
Candles you blow out the further seemed to move away

1371
05:14:25.599 --> 05:14:38.919
from sounds and from general date days. Stuff seems to

1372
05:14:39.240 --> 05:14:55.919
just move away on its own. You feel more calm

1373
05:15:00.200 --> 05:15:16.400
every candle you blow out, MHM guiding you to the

1374
05:15:16.599 --> 05:15:29.599
next number, do you hear me say? And then you

1375
05:15:29.759 --> 05:15:47.200
blow that candle out too h So easy, so simple.

1376
05:15:56.759 --> 05:16:10.720
We're gonna start by introducing the first candle, which is

1377
05:16:10.840 --> 05:16:28.119
a hundred. The first candle is one hundred. When you

1378
05:16:29.040 --> 05:16:45.319
blow that candle out, you'll find immediately a slight change

1379
05:16:49.200 --> 05:16:57.479
in how you feel, as well as the real sense

1380
05:16:57.599 --> 05:17:28.240
of positivity growing within you, relaxation and sleepiness expanding. Starting

1381
05:17:28.919 --> 05:17:55.599
with one hundred, blow out by candle now m h.

1382
05:17:56.159 --> 05:19:52.439
Ninety nine, candle ninety eight, cand ninety seven, ten, ninety six, ten,

1383
05:19:57.520 --> 05:21:26.439
ninety five and ninety four, candle ninety three and ninety

1384
05:21:26.680 --> 05:22:47.880
two and ninety one, ten to ninety eight, two nine

1385
05:23:05.240 --> 05:23:46.599
and eighty eight and.

1386
05:23:58.159 --> 05:26:58.279
Eighty endo eighties eight, five, four, tenn ten, eighty two.

1387
05:28:05.479 --> 05:28:15.599
And two one.

1388
05:29:51.240 --> 05:30:44.400
Jes seventy nine, candle seventy eight, candle seventy seven, candle

1389
05:30:48.040 --> 05:31:50.400
seventy six, candle seventy five candle seventy four, candle seventy three,

1390
05:32:02.319 --> 05:33:05.240
candle seventy two, candle seventy one, candle seventy one and

1391
05:33:09.560 --> 05:34:03.959
seventy and sixty nine, Candle sixty eight, candle sixty seven,

1392
05:34:17.680 --> 05:35:05.880
candle sixty five, candle sixty four mm hmm, candle sixty four,

1393
05:35:21.919 --> 05:36:20.680
candle sixty three, candle sixty two and sixty one. Candle

1394
05:36:25.439 --> 05:37:46.919
sixty and fifty nine, Handle fifty eight, candle fifty seven,

1395
05:38:06.279 --> 05:39:34.560
candle fifty six, candle fifty five, candle fifty four, handle

1396
05:39:37.080 --> 05:41:42.680
fifty three, candle fifty fifty two onto fifty, candle fifty one,

1397
05:42:02.840 --> 05:43:56.400
candle fifty, candle foty nine, candle forty eight, candle forty

1398
05:43:56.639 --> 05:45:36.880
seven can do, forty six, can forty five and forty

1399
05:45:37.040 --> 05:47:46.880
two candle Who do you handle? Forty Candle thirty nine

1400
05:48:21.040 --> 05:48:27.479
and thirty eight.

1401
05:48:56.599 --> 05:50:36.200
Can't do thirty seven, Canto thirty five, ten two thirty four,

1402
05:51:09.599 --> 05:54:03.319
handle thirty three, handle thirty one, chendle thirty four twoinighteen nine,

1403
05:54:41.560 --> 05:57:05.880
candle twenty eight and twenty seven, twenty six can do

1404
05:57:11.040 --> 05:59:18.479
twenty five and ten four, end twenty thirty and twenty

1405
05:59:18.880 --> 05:59:58.959
deep two and twenty one.

1406
06:00:33.520 --> 06:00:34.279
And to.

1407
06:00:38.520 --> 06:01:00.360
Witty h.

1408
06:01:16.720 --> 06:01:16.759
M.

1409
06:01:41.759 --> 06:05:50.520
Candle ninety ten to seventeen sixteen chancel fourteen ten true

1410
06:06:48.040 --> 06:11:20.560
and eleven Hey yeah, Jame do nine two eight two six, can.

1411
06:12:06.560 --> 06:12:07.720
Can do?

1412
06:12:11.319 --> 06:14:05.159
Fool, can do seven two?

1413
06:15:03.400 --> 06:15:09.599
Or let go.

1414
06:15:11.080 --> 06:15:17.240
Of all of those thoughts, worries, concerns about the past,

1415
06:15:19.119 --> 06:15:23.599
thoughts about the future, and even things you've been thinking

1416
06:15:23.639 --> 06:15:31.240
about today. Just let it all go because none of

1417
06:15:31.319 --> 06:15:41.159
it is useful in this moment. This is your opportunity

1418
06:15:45.799 --> 06:16:00.360
to just focus on feeling relaxed, allowing yourself to get

1419
06:16:00.439 --> 06:16:09.840
in touch with that natural sense of peace that we

1420
06:16:10.040 --> 06:16:16.759
all have within us. It's available for everyone. It just

1421
06:16:16.919 --> 06:16:22.040
sometimes takes a little bit of effort to set up

1422
06:16:22.159 --> 06:16:28.080
the right time and place in order for you to

1423
06:16:28.439 --> 06:16:37.360
just let go. Because when you do decide to let

1424
06:16:37.439 --> 06:16:42.599
go and relax, that's what your body starts to do

1425
06:16:45.880 --> 06:16:53.400
because you've chosen, You've chosen to just allow your body

1426
06:16:53.799 --> 06:17:02.000
to unwind and your mind starts to slow down. And

1427
06:17:02.119 --> 06:17:06.959
it's a nice feeling. It's a nice feeling at the beginning,

1428
06:17:07.240 --> 06:17:15.919
just to know that you have chosen to decide to

1429
06:17:16.119 --> 06:17:23.880
relax deeply, and because you've made that decision, your body

1430
06:17:25.119 --> 06:17:31.119
will just follow suit. Because sometimes all the muscles in

1431
06:17:31.240 --> 06:17:37.000
your body need is just permission from you to relax,

1432
06:17:41.000 --> 06:17:45.799
because so often we're busy, we're going from here to there,

1433
06:17:45.959 --> 06:17:51.720
we're walking around, and we're doing stuff, and the body

1434
06:17:51.799 --> 06:17:59.840
doesn't have any time or space to really relax deeply.

1435
06:18:03.319 --> 06:18:06.000
So it kind of waits for you to lead the way,

1436
06:18:08.119 --> 06:18:18.159
waits for your permission. And when you do give your permission,

1437
06:18:19.880 --> 06:18:22.360
when you give the say so we need say okay,

1438
06:18:23.680 --> 06:18:30.720
it's time for your body to let go completely and

1439
06:18:30.880 --> 06:18:42.279
relax totally, your body just follows. It's like a breath

1440
06:18:42.360 --> 06:18:51.479
of relief. Ah good, I can now relax. That feeling

1441
06:18:52.439 --> 06:18:55.720
at the end of a day of very physical day

1442
06:18:55.880 --> 06:18:59.840
that you may experience in the past, but you get high.

1443
06:19:00.080 --> 06:19:03.599
Then you just sit down on a chair, maybe you

1444
06:19:03.799 --> 06:19:10.319
kick your shoes off, and our feels so nice knowing

1445
06:19:10.360 --> 06:19:14.200
that you don't have to get up again for a

1446
06:19:14.279 --> 06:19:17.840
little while at least if you choose, you can just

1447
06:19:18.040 --> 06:19:26.759
sit there for maybe an hour to it feels blissful.

1448
06:19:30.840 --> 06:19:35.560
And just by sitting down like that, your body knows

1449
06:19:36.119 --> 06:19:41.080
that it's time to relax. Your body has been given

1450
06:19:41.200 --> 06:19:48.119
permission from you because it's a mindset. In your mind,

1451
06:19:51.439 --> 06:20:01.880
you're prepared to let go of everything and just completely

1452
06:20:03.080 --> 06:20:11.840
allow all the stress of your body to evaporate. Any

1453
06:20:12.080 --> 06:20:26.040
tensions can just gradually vanish. It's almost like magic, really,

1454
06:20:31.639 --> 06:20:38.639
because that sense of relaxation in your body, it's a

1455
06:20:38.759 --> 06:20:45.200
very natural state. It's not something unusual. It may feel

1456
06:20:45.319 --> 06:20:48.959
unusual when you first start to relax, if you if

1457
06:20:49.000 --> 06:20:53.360
you haven't really spent a lot of time focusing and

1458
06:20:54.119 --> 06:20:58.599
giving yourself this space to let go completely and relax,

1459
06:20:59.560 --> 06:21:06.240
they see more most alien, but it isn't. It's actually

1460
06:21:07.560 --> 06:21:09.279
the most natural thing in.

1461
06:21:09.319 --> 06:21:09.959
The world.

1462
06:21:11.319 --> 06:21:20.840
To let go completely, to relax totally, the most natural

1463
06:21:21.119 --> 06:21:33.200
thing in the world to allow yourself to feel really

1464
06:21:33.520 --> 06:21:39.560
calm in your mind. And it is almost like a

1465
06:21:39.759 --> 06:21:49.479
literal unwinding. It's like you press a button and all

1466
06:21:49.680 --> 06:21:55.919
the tension just releases, and it's like a wheel, like

1467
06:21:56.040 --> 06:21:59.840
a cog, like the inside of a clock just doesn'twhind.

1468
06:22:00.720 --> 06:22:04.639
And it's almost like you could see the little wind

1469
06:22:04.759 --> 06:22:10.599
up knob that's used just going the opposite way that

1470
06:22:10.680 --> 06:22:16.639
you choose to wind it up, and the energy that

1471
06:22:16.880 --> 06:22:27.080
frenetic stress for energy gradually winding down, losing its power,

1472
06:22:28.360 --> 06:22:35.799
losing its strength as a sense of relaxation becomes stronger

1473
06:22:37.000 --> 06:22:46.520
and deeper, and you may find a the more relaxed

1474
06:22:47.919 --> 06:22:59.200
you feel, that your mind starts to wonder, maybe seem

1475
06:22:59.319 --> 06:23:01.599
to stop listen listening to me for a while, and

1476
06:23:03.040 --> 06:23:08.360
your mind goes somewhere else, and then you realize you're

1477
06:23:08.400 --> 06:23:13.639
listening to me again, and that was just your mind

1478
06:23:14.080 --> 06:23:24.479
drifting to sleep, which is quite natural, because sometimes when

1479
06:23:24.560 --> 06:23:31.319
we're stressed and tense, we're not I mean, I actually

1480
06:23:31.439 --> 06:23:36.360
be aware of what we need, what we physically or

1481
06:23:36.439 --> 06:23:46.720
emotionally need in this moment. But when you allow your

1482
06:23:46.799 --> 06:23:52.560
body and mind to relax completely and you let go

1483
06:23:52.680 --> 06:24:01.720
of all thoughts, concerns, worries, ideas, all letting them go,

1484
06:24:02.759 --> 06:24:11.119
allow them to drop onto the floor. When you start

1485
06:24:11.279 --> 06:24:19.759
to get in touch with the feelings of such relaxation,

1486
06:24:23.439 --> 06:24:30.119
and feels so nice to be in touch with the

1487
06:24:30.360 --> 06:24:39.439
calmness of the different body parts as they become looser

1488
06:24:41.240 --> 06:24:54.919
and looser. Even your breathing seems easier and more natural, effortless,

1489
06:24:58.200 --> 06:25:02.159
as that cool air enters through your mouth or nose

1490
06:25:03.360 --> 06:25:14.360
into your lungs, breathing in comfort and relaxation, and then

1491
06:25:14.560 --> 06:25:22.720
just breathing out any excess remain intention or stress from

1492
06:25:22.799 --> 06:25:31.080
every part of your body and mind. And as you

1493
06:25:31.200 --> 06:25:36.959
start to focus on your mind, maybe you notice that

1494
06:25:37.279 --> 06:25:45.200
things have come to a standstill or maybe just much

1495
06:25:45.680 --> 06:25:53.759
much lower than before, because your mind is not really

1496
06:25:55.119 --> 06:26:04.479
needed when listening to my voice, which allows your mind

1497
06:26:04.680 --> 06:26:12.959
to relax just as deeply as your body. And that's

1498
06:26:13.119 --> 06:26:25.599
synchronicity between the relaxation of your body and relaxation of

1499
06:26:25.799 --> 06:26:26.360
your mind.

1500
06:26:28.720 --> 06:26:29.919
Let you know that.

1501
06:26:32.080 --> 06:26:44.520
Feeling completely calm, loose, and relaxed really is a great

1502
06:26:45.479 --> 06:27:02.520
healing experience fear and has so many positive benefits for

1503
06:27:02.639 --> 06:27:08.759
your body, mind, and your life. To be able to

1504
06:27:09.000 --> 06:27:21.000
let go everything and to relax completely in all parts

1505
06:27:21.479 --> 06:27:28.919
of your body and mind. Even your bones are raxed,

1506
06:27:32.240 --> 06:27:44.959
all your muscles are raxed, even the skin that covers

1507
06:27:45.240 --> 06:27:56.200
your body is relaxed. Every hair.

1508
06:27:59.159 --> 06:27:59.720
That you have.

1509
06:28:01.360 --> 06:28:19.080
There's also deeply relaxed. And your brain really starts to

1510
06:28:19.319 --> 06:28:32.319
feel the benefits of this healing relaxation. And then as

1511
06:28:32.520 --> 06:28:38.680
you focus on the inside of your scalp where your

1512
06:28:38.799 --> 06:28:46.520
brain is, you can start to realize and notice the

1513
06:28:46.759 --> 06:28:58.119
benefits of your brain relaxing deeply, and there's your brain

1514
06:29:00.000 --> 06:29:10.080
continues to relax it sends those messages to the rest

1515
06:29:10.319 --> 06:29:11.400
of your body.

1516
06:29:13.000 --> 06:29:14.799
And your mind.

1517
06:29:16.439 --> 06:29:39.240
To re relax even more deeply, relax more completely, letting

1518
06:29:39.479 --> 06:29:51.200
go of any remaining thoughts or concens allow them just

1519
06:29:51.439 --> 06:29:57.959
to drop onto the floor because they're no longer necessary

1520
06:29:59.200 --> 06:30:11.080
in this moment, in this moment of deep relaxation and calmness,

1521
06:30:13.400 --> 06:30:40.040
filling your brain with deep concentrated heathing, calming, relaxing every

1522
06:30:40.720 --> 06:30:57.880
part of your brain, feeling so loose and comfortable, so

1523
06:30:59.080 --> 06:31:14.520
relaxed and peaceful. Your brain feels so light, that's so healthy,

1524
06:31:17.599 --> 06:31:27.599
and that sense of deep deep comfort really does allow

1525
06:31:27.919 --> 06:31:43.119
you to enjoy those ever increasing sensations of comfort that

1526
06:31:43.279 --> 06:31:56.639
are spreading throughout your body, relaxing each and every muscle

1527
06:31:56.840 --> 06:32:13.720
of your body, and deeper and deeper, much more deeper

1528
06:32:14.240 --> 06:32:31.520
than before, much more comfivent spreading through your body in

1529
06:32:31.680 --> 06:32:48.240
your mind, feed so peaceful and calm, so very fair,

1530
06:32:50.040 --> 06:33:01.240
peaceful in avery part of your body, letting him go

1531
06:33:05.439 --> 06:33:29.560
everything averything, so peaceful, time, so relax a very second

1532
06:33:30.279 --> 06:33:35.200
the passes you feel.

1533
06:33:37.240 --> 06:34:02.720
Dper, dper relaxed, dper and deeper, relax came so calm,

1534
06:34:06.759 --> 06:34:19.599
peace for so very peace, from your head down to

1535
06:34:19.759 --> 06:34:32.840
your toes, such peace and comfort growing all the time,

1536
06:34:35.720 --> 06:34:46.840
such peace and comfort spreading through your body and mind

1537
06:34:49.400 --> 06:35:05.759
deeper deeper, such comfort, spreading hmm, and sinking deeper into

1538
06:35:06.119 --> 06:35:17.040
avery muscle of your body, so that you feel amazing,

1539
06:35:20.040 --> 06:35:32.639
so relaxed, so piece soul, so last.

1540
06:35:36.159 --> 06:35:41.639
And peace, letting go.

1541
06:35:45.599 --> 06:35:46.479
Everything.

1542
06:35:50.759 --> 06:35:57.319
We're gonna do a body scan, focusing on firstly how

1543
06:35:57.400 --> 06:36:02.720
you feel in your body, not trying to change how

1544
06:36:02.799 --> 06:36:08.599
you feel, not trying to relax, not trying to move

1545
06:36:08.680 --> 06:36:15.560
away from any discomfort or stress or tension, just accepting,

1546
06:36:17.080 --> 06:36:22.200
observing and accepting how you feel in the different parts

1547
06:36:22.240 --> 06:36:28.919
of your body, just allowing yourself to be exactly as

1548
06:36:29.000 --> 06:36:40.479
you are, to notice, to get in touch with how

1549
06:36:40.560 --> 06:36:47.479
you actually feel in this moment. So I'm going to

1550
06:36:47.639 --> 06:36:58.919
start off by focusing on your hands. Just be aware

1551
06:36:59.000 --> 06:37:07.439
of your hands. I'd like you to move your hands around,

1552
06:37:08.880 --> 06:37:14.439
just maybe move your fingers a little bit. I've been

1553
06:37:14.599 --> 06:37:20.959
enclosing your hands very gently, just so that you can

1554
06:37:22.880 --> 06:37:29.919
get in touch with how your hands and your fingers fell,

1555
06:37:35.319 --> 06:37:54.279
very very slow movements. Focusing now on your feet, and

1556
06:37:54.400 --> 06:37:58.279
if you can just do kind of an equivalent with

1557
06:37:58.439 --> 06:38:04.159
your feet is you've just done with your hands, maybe

1558
06:38:05.599 --> 06:38:13.040
turn in your ankles, moving your feet around, moving your

1559
06:38:13.159 --> 06:38:27.119
toes gently, only very gently and very slowly, noticing how

1560
06:38:28.880 --> 06:38:42.360
your feet fulfill in this moment. Focusing now and your eyes.

1561
06:38:45.360 --> 06:38:52.439
I like you to just focus on your eyelids. Maybe

1562
06:38:52.560 --> 06:38:55.279
you can open and close your eyes a couple of

1563
06:38:55.400 --> 06:39:00.840
times to really get in touch with how you feel

1564
06:39:00.919 --> 06:39:08.959
when you do close your eyes. The muscle changes in

1565
06:39:09.080 --> 06:39:15.919
your eyes when you do close them, maybe raising your eyebrows.

1566
06:39:17.680 --> 06:39:25.520
It stretches the tops of your eyes, perhaps quinting your eyes,

1567
06:39:29.240 --> 06:39:34.599
scrunching up your eyes just so you can hear it again.

1568
06:39:34.880 --> 06:39:45.400
Touch with all aspects of how your eyes feel.

1569
06:39:47.880 --> 06:39:48.360
Right now.

1570
06:39:57.720 --> 06:40:04.119
Now focus in on your thighs, and it just starts

1571
06:40:04.159 --> 06:40:12.119
you to gently tense your thighs, just very very gently,

1572
06:40:14.439 --> 06:40:25.119
just enough so you can become more attuned to the

1573
06:40:26.400 --> 06:40:34.880
physical sensation of your upper legs, the front of your thighs,

1574
06:40:35.159 --> 06:40:46.200
in the backs of your thighs, noticing and observing how

1575
06:40:48.520 --> 06:41:03.599
your thighs feel. Right now, moving your focus to the

1576
06:41:03.680 --> 06:41:10.240
back of your neck. Just noticing the back of your

1577
06:41:10.360 --> 06:41:16.720
neck the muscles, and of course they lead to the

1578
06:41:17.000 --> 06:41:21.400
side of your neck. They also lead to the top

1579
06:41:21.479 --> 06:41:27.799
of your back, which leads to your shoulders. So as

1580
06:41:27.840 --> 06:41:33.680
your focus on the back of your neck. Maybe you

1581
06:41:33.840 --> 06:41:40.479
can move your head gently upwards as if you're looking up.

1582
06:41:42.439 --> 06:41:48.080
Maybe moving your head down as if you're looking down.

1583
06:41:51.200 --> 06:41:56.080
Perhaps moving your head side to side, right to left,

1584
06:41:57.959 --> 06:42:09.159
but only very slowly and very gently. I'm not trying

1585
06:42:09.240 --> 06:42:17.439
to force anything. It has to be very very gentle,

1586
06:42:20.520 --> 06:42:22.479
just so you can.

1587
06:42:24.040 --> 06:42:25.639
Be more.

1588
06:42:27.279 --> 06:42:36.680
In touch with the feelings, with the sensations of physical

1589
06:42:38.080 --> 06:42:47.360
sensations of how the back of your neck feels. Right now,

1590
06:42:54.919 --> 06:43:02.919
as we now focus on the tops of your arms,

1591
06:43:05.240 --> 06:43:10.119
the parts where your biceps and your triceps are between

1592
06:43:10.159 --> 06:43:17.880
your elbow and your shoulders. To focus on those parts,

1593
06:43:18.880 --> 06:43:24.560
the tops of your arms, you may like to just

1594
06:43:25.360 --> 06:43:36.680
tense them, but very very gently and slowly. See you're

1595
06:43:36.680 --> 06:43:46.159
not straining or put in any pressure whatsoever on your arms.

1596
06:43:48.840 --> 06:43:55.520
It's just so that you can gain more of a

1597
06:43:55.840 --> 06:44:06.959
sense of how you're our arms are feeling in this moment,

1598
06:44:09.959 --> 06:44:20.680
and just noticing as you gently, very gently and slowly

1599
06:44:22.479 --> 06:44:33.400
tighten the muscles and then let go. Notice how the

1600
06:44:33.639 --> 06:44:49.560
tops of your arms feel right now, as now focus

1601
06:44:52.720 --> 06:45:00.279
on your stomach, the area the lower abdomen area below

1602
06:45:00.360 --> 06:45:09.159
your belly button, moving all the way down to your hips,

1603
06:45:10.240 --> 06:45:21.520
just above your grind. Maybe you're able to tense these

1604
06:45:21.680 --> 06:45:39.319
muscles in the area very very gently and slowly, if

1605
06:45:39.439 --> 06:45:43.560
that's a difficult thing to do, and maybe you can

1606
06:45:43.759 --> 06:45:54.400
just move your body, pushing your stomach up, maybe moving

1607
06:45:54.479 --> 06:45:59.639
a little bit to the side using your hips, just

1608
06:46:00.200 --> 06:46:01.840
so that you can.

1609
06:46:02.040 --> 06:46:03.159
Get more.

1610
06:46:04.599 --> 06:46:16.599
In tune with how your lower abdomen area is feeling

1611
06:46:19.400 --> 06:46:37.000
in this moment. Just noticing the physical sensations or your

1612
06:46:37.159 --> 06:46:56.080
lower abdomen as you move your attention to your mouth,

1613
06:47:01.479 --> 06:47:11.520
noticing your lips and inside your mouth, your teeth, your guns,

1614
06:47:12.919 --> 06:47:28.759
your tongue, just noticing how your tongue and your mouth feels.

1615
06:47:31.799 --> 06:47:39.159
It may help by moving your tongue around your mouth,

1616
06:47:40.680 --> 06:47:46.880
moving it to your left, maybe pressing it gently against

1617
06:47:48.439 --> 06:47:52.919
the side of your mouth, and then to the right,

1618
06:47:54.479 --> 06:48:01.560
gently to the side of your mouth, perhaps pressing up

1619
06:48:01.639 --> 06:48:07.840
against the top of your mouth, and then down gently

1620
06:48:09.799 --> 06:48:20.680
against the bottom of your mouth, always very slowly and

1621
06:48:20.799 --> 06:48:35.479
a very very gentle so that you can be aware

1622
06:48:40.799 --> 06:49:03.000
of how you feel in your mouth area. Now I'm

1623
06:49:03.080 --> 06:49:18.560
going to focus on your wrists, and I'm going to

1624
06:49:18.720 --> 06:49:27.560
ask you to maybe just routate your wrists by moving

1625
06:49:27.639 --> 06:49:40.919
your hands in a circular motion very gently and slowly, just.

1626
06:49:42.680 --> 06:49:44.080
So you can.

1627
06:49:49.720 --> 06:50:08.799
Feel the sensations that you are currently experiencing in your risks.

1628
06:50:12.840 --> 06:50:22.919
Perhaps move in your hands up and down again very

1629
06:50:25.479 --> 06:51:02.080
very gently and slowly, very gentzor and slow. As you

1630
06:51:02.400 --> 06:51:19.400
now start to observe your lower back. The bad part

1631
06:51:19.759 --> 06:51:37.119
is just above your hips, where your coxix are a

1632
06:51:37.319 --> 06:51:44.200
whole area which also really does include the signs of

1633
06:51:44.319 --> 06:51:55.119
your body because those muscles are very much connected. As

1634
06:51:55.200 --> 06:52:02.200
those muscles also move into your hip area connecting to

1635
06:52:02.400 --> 06:52:17.319
your buttics the side of your hips, and if you're

1636
06:52:18.599 --> 06:52:27.360
physically able to do so, maybe you can very gently

1637
06:52:29.560 --> 06:52:42.880
just move your body eviss slightly, very slowly from side

1638
06:52:43.040 --> 06:52:48.319
to side, just enough.

1639
06:52:50.639 --> 06:52:50.880
For you.

1640
06:52:53.520 --> 06:53:04.279
To gauge how are you feel in your lower back.

1641
06:53:11.799 --> 06:53:22.279
Perhaps you could even move your hips gently up and down,

1642
06:53:26.080 --> 06:53:41.000
gently and slowly in order to be in touch with

1643
06:53:41.240 --> 06:54:04.880
the physical sensations of your lower back. As we now

1644
06:54:05.200 --> 06:54:20.680
move your attention to your jaw, an area from your

1645
06:54:20.959 --> 06:54:26.560
chin all the way up to near where your ears are.

1646
06:54:29.680 --> 06:54:44.759
The hole of your jaw, you can, just if it's

1647
06:54:44.919 --> 06:54:54.799
okay to do so, gently open your mouth, not wide,

1648
06:54:55.319 --> 06:55:06.279
no stretching, just very gently and slowly opening your mouth

1649
06:55:10.240 --> 06:55:28.759
thing closing your mouth very gently and slowly so you

1650
06:55:28.919 --> 06:55:45.680
can be in touch with how your jaw feels now

1651
06:56:12.319 --> 06:56:27.360
and I have to sit down your chest area and

1652
06:56:27.599 --> 06:56:32.799
you don't need to do anything to move your chest

1653
06:56:35.040 --> 06:56:44.319
because it moves every time you breathe, and it moves

1654
06:56:45.479 --> 06:56:58.439
very gently and slowly automatically with each breath you takee

1655
06:57:05.439 --> 06:57:24.200
As you focus on how your chest feels when you breathe,

1656
06:57:53.080 --> 06:58:07.959
move in your focus to your forms, your elbows. Maybe

1657
06:58:08.279 --> 06:58:20.880
you're able to very gently and slowly tense the muscles

1658
06:58:22.200 --> 06:58:28.680
in your forearms, and when you do that, you can

1659
06:58:29.000 --> 06:59:01.520
feel your elbows as well, very gently and slowly, gently.

1660
06:59:04.360 --> 06:59:06.319
And softly.

1661
06:59:09.840 --> 06:59:48.040
Ob saving your forearms and delpos no mek focus of

1662
06:59:48.279 --> 06:59:59.680
the rest of your back, your upper back, and then

1663
07:00:00.119 --> 07:00:17.560
your the middle of your back, and again this part

1664
07:00:17.799 --> 07:00:32.400
of your body. News Also every time you breathe. You

1665
07:00:32.680 --> 07:00:43.880
may not notice that usually makes you observe.

1666
07:00:45.840 --> 07:00:46.919
Your upper back.

1667
07:00:47.319 --> 07:00:57.400
In the middle of your back, you can really feel that.

1668
07:00:59.080 --> 07:01:54.400
Gentle end no moment moving your focus into your area,

1669
07:01:57.720 --> 07:02:09.520
your buttyes you brain, there's muscles and those bones in

1670
07:02:09.639 --> 07:02:50.200
your midsection. Just noticing how your hips fail right now,

1671
07:02:57.720 --> 07:03:13.560
you can very very gently move your hips. Maybe side

1672
07:03:13.720 --> 07:03:51.720
to side very gently and slo ver very gently, softly.

1673
07:03:59.520 --> 07:04:22.639
M No, Everything starts to slow down, including the thoughts

1674
07:04:22.799 --> 07:04:32.959
in your mind and your mind itself just starts to gradually.

1675
07:04:34.959 --> 07:04:41.560
It doesn't have to be instant, but just gradually starting too.

1676
07:04:42.840 --> 07:04:51.639
It's almost like time is storing chin. It's a slower

1677
07:04:51.799 --> 07:04:59.639
pace to maybe what you're used to in your day

1678
07:04:59.680 --> 07:05:21.720
to day life. It's a slower movement of energy, very

1679
07:05:26.119 --> 07:05:34.560
small movements which make up the larger movements, which is

1680
07:05:34.639 --> 07:05:42.400
always the case. Now, when you move your hand, it

1681
07:05:42.520 --> 07:05:45.240
might seem like it's one movement, but it's lots of

1682
07:05:46.040 --> 07:05:53.479
minute different muscles moving in accordance with each other. And

1683
07:05:58.439 --> 07:06:10.759
what happens in this space that we're sharing is we

1684
07:06:11.040 --> 07:06:31.919
move from that big movement into those smaller movements. Starting

1685
07:06:32.080 --> 07:06:42.880
to focus on how your body feels, not just as

1686
07:06:42.919 --> 07:06:47.240
a whole, not just oh, i'm feel in this way.

1687
07:06:47.319 --> 07:06:53.400
I'm feeling stressed or tense, or I'm feeling relaxed and calm,

1688
07:06:54.720 --> 07:07:01.319
I'm feeling this way, I'm feeling that way. Starting to

1689
07:07:01.560 --> 07:07:12.759
notice that your body begins to present to you small

1690
07:07:13.919 --> 07:07:30.240
feelings around your body, small physical sensations in your legs,

1691
07:07:33.040 --> 07:07:46.240
whether pleasurable, or not, maybe resisting the temptation to label

1692
07:07:46.319 --> 07:07:55.880
them or to judge them, those feelings, just thinking them,

1693
07:07:56.759 --> 07:08:09.720
thinking about them as just being neutral, just feelings, not

1694
07:08:09.959 --> 07:08:21.040
being particularly concerned, but just noticing what your body is

1695
07:08:21.159 --> 07:08:34.880
telling you, the feelings in your arms, instead of feeling

1696
07:08:35.040 --> 07:08:43.720
the hole of the arm, maybe notice those individual feelings

1697
07:08:45.159 --> 07:08:55.880
for all those different muscles and the skin, the hairs

1698
07:08:56.599 --> 07:09:01.680
of your arms, all the end eternal parts of your arms,

1699
07:09:01.799 --> 07:09:21.040
the veins, the bones, just being aware of maybe your

1700
07:09:21.200 --> 07:09:29.319
elbow on your right arm has a certain feeling. Maybe

1701
07:09:29.639 --> 07:09:42.720
your left wrist also has its own individual physical sensation.

1702
07:09:55.159 --> 07:10:01.880
What about your forearm on your right arm, you're right forearm.

1703
07:10:09.240 --> 07:10:15.319
There may not be any particular feeling that you could

1704
07:10:15.400 --> 07:10:23.279
even give a name to, may not feel like anything

1705
07:10:24.279 --> 07:10:34.479
other than just a feeling. You know, it's there. The

1706
07:10:34.599 --> 07:10:40.439
feelings in your shoulders, perhaps your shoulders, when you think

1707
07:10:40.520 --> 07:10:44.000
about them, you're kind of almost like they're the same,

1708
07:10:45.159 --> 07:10:50.799
you know, the same feeling, almost like you both of

1709
07:10:50.880 --> 07:10:55.479
your shoulders are just one thing. Of course they're not.

1710
07:11:04.159 --> 07:11:09.520
And when you focus on your left shoulder and then

1711
07:11:09.560 --> 07:11:16.159
on your right shoulder, maybe find that you move the

1712
07:11:16.319 --> 07:11:27.040
muscles a little bit, maybe tense the muscles gently noticing

1713
07:11:28.400 --> 07:11:59.279
the difference in each shoulder, your lower back, the left

1714
07:11:59.439 --> 07:12:03.520
side your lower back, and the right side of your

1715
07:12:03.560 --> 07:12:15.759
lower back. Of course that connection to your buttocks and

1716
07:12:15.919 --> 07:12:27.840
to your hips, and also moving up into the middle

1717
07:12:27.880 --> 07:12:41.759
of your back. And sometimes like right now, actually, when

1718
07:12:41.840 --> 07:12:45.439
I focus on their part, when I focused on my

1719
07:12:45.560 --> 07:12:51.720
buttocks and then I focused on the middle of my back,

1720
07:12:52.080 --> 07:12:54.840
I almost felt like the muscles in my lower back

1721
07:12:54.919 --> 07:13:04.759
were being stretched very gently, just stretched a little bit.

1722
07:13:06.720 --> 07:13:13.479
Even though I wasn't doing anything to try to stretch

1723
07:13:15.479 --> 07:13:19.799
your lower back, it just seemed to happen. The feeling

1724
07:13:20.479 --> 07:13:40.479
of very gently stretching your lower back comes along. I

1725
07:13:40.560 --> 07:14:05.400
have feeling in your chest, just noticing what sensations you

1726
07:14:06.119 --> 07:14:23.119
are experiencing in your chest right now. And there's so

1727
07:14:23.360 --> 07:14:27.759
much of the chest. Obviously there's the collar bone leading

1728
07:14:27.959 --> 07:14:34.360
to the chest. You've got the chest bone, you've got

1729
07:14:34.400 --> 07:14:42.520
the muscles in your chest, and of course, if you're female,

1730
07:14:43.200 --> 07:14:50.400
there's possibly the breasts. If you're male, you've got the

1731
07:14:53.240 --> 07:14:58.799
different well why not that different these days, but there

1732
07:14:58.880 --> 07:15:04.080
may be more muscles at the top of the chest,

1733
07:15:07.439 --> 07:15:11.720
but at the side underneath it's pretty much the same.

1734
07:15:12.479 --> 07:15:15.560
Whether you're a man or a woman. There's muscles there,

1735
07:15:16.919 --> 07:15:22.040
muscles that stretch out to your back, as well as

1736
07:15:22.119 --> 07:15:30.520
breast tissue which stretches and moves into your back, to

1737
07:15:30.680 --> 07:15:50.080
just being aware of your chest, being with whatever feeling

1738
07:15:50.240 --> 07:16:09.240
there is in your chest. And when I noticed that,

1739
07:16:10.040 --> 07:16:16.959
I focus on my chest. I feel it in my

1740
07:16:17.919 --> 07:16:21.639
back and my upper back. I mean, I guess the

1741
07:16:21.759 --> 07:16:24.720
obvious reason would be because you know, I'll breathe in

1742
07:16:29.840 --> 07:16:35.720
in and it stretches my chest and my back at

1743
07:16:35.720 --> 07:16:56.159
the same time. It feels it feels okay, it doesn't

1744
07:16:56.240 --> 07:17:03.479
feel a little bit of pain in my right chest,

1745
07:17:05.759 --> 07:17:12.000
A little bit not pain, but little discomfort, maybe stiffness possibly,

1746
07:17:12.520 --> 07:17:21.439
I don't know. I noticed my shoulders are also wanting

1747
07:17:21.599 --> 07:17:28.560
to flex for some reason. I think that's probably part

1748
07:17:28.639 --> 07:17:37.080
of my upper back, that connection between my shoulders and

1749
07:17:37.119 --> 07:17:41.279
my oper back, because I can move my shoulders and

1750
07:17:42.360 --> 07:17:49.040
stretch the muscles in my back, moving the shoulders backwards

1751
07:17:50.000 --> 07:17:55.520
or up, which then moves I think it's the scapulous

1752
07:17:58.200 --> 07:18:15.880
in your back. It feels quite nice. Actually, A good

1753
07:18:15.919 --> 07:18:19.279
thing about this is you can, if you want to,

1754
07:18:20.000 --> 07:18:34.880
you can just flex or stimulate the various muscles in

1755
07:18:35.000 --> 07:18:40.720
your body gently in order to get more of the

1756
07:18:40.919 --> 07:18:55.840
sense of how they feel. And when you're relaxing, when

1757
07:18:55.880 --> 07:18:59.840
you do tense and muscle and you let it go

1758
07:19:00.479 --> 07:19:09.119
and yet it relax it relaxes way more than it

1759
07:19:09.159 --> 07:19:19.479
would normally. That you have to feel that you're able

1760
07:19:19.599 --> 07:19:23.240
to do that. There's no point in doing it if

1761
07:19:23.319 --> 07:19:28.880
there's an issue with the per part of your body.

1762
07:19:32.360 --> 07:19:38.959
You need to be gentle with yourself at all times

1763
07:19:41.560 --> 07:19:53.080
when relaxing deeply. It's important to be kind to yourself

1764
07:20:00.680 --> 07:20:09.159
as you notice your mind. How much has your mind

1765
07:20:09.479 --> 07:20:36.680
slowed down since we started this recording? How came and

1766
07:20:36.959 --> 07:20:48.279
peaceful is your mind right now? We have nothing to

1767
07:20:48.400 --> 07:20:58.279
think about and just my voice to listen to, because

1768
07:20:58.360 --> 07:21:09.319
you know the intent behind this recording is relaxation. At

1769
07:21:09.360 --> 07:21:15.799
the very least, for you to feel more relaxed at

1770
07:21:15.840 --> 07:21:19.200
the end of the recording than you did at the beginning,

1771
07:21:24.360 --> 07:21:33.000
at the very least, for your mind to slow down

1772
07:21:35.880 --> 07:21:48.680
because your body continues to relax, because that's what you

1773
07:21:50.319 --> 07:21:59.799
want to happen, that's what you expect.

1774
07:22:03.439 --> 07:22:04.000
To happen.

1775
07:22:10.080 --> 07:22:28.040
For relaxation to fill your body, maybe calm in your

1776
07:22:28.240 --> 07:22:37.080
mind to the point of boredom when you start maybe

1777
07:22:37.520 --> 07:23:20.240
to drift away, drift in. It's almost as if you're

1778
07:23:23.520 --> 07:23:31.680
moving further away from your body in your mind, just

1779
07:23:32.040 --> 07:23:43.840
leaving that there, kind of liking it an escape pod

1780
07:23:44.599 --> 07:23:48.799
in the spaceship a movie. A space movie. You know

1781
07:23:48.919 --> 07:23:52.799
when to get into a little pod in it. Since

1782
07:23:52.919 --> 07:24:09.000
the month far away from the spaceship, safe to dream,

1783
07:24:17.840 --> 07:25:35.799
continue to relax, drifting so slow and peace, so so

1784
07:25:36.599 --> 07:26:22.319
rare and peace, and focusing on the feeling of those

1785
07:26:23.799 --> 07:26:32.919
individual parts of your body that are relaxing.

1786
07:26:34.200 --> 07:26:34.919
One by one.

1787
07:26:42.560 --> 07:26:54.919
You may find that every now and then you realize

1788
07:26:55.119 --> 07:27:05.959
that you aren't listening to my voice because your mind

1789
07:27:06.520 --> 07:27:21.279
started to imagine something different, maybe started to almost move

1790
07:27:21.479 --> 07:27:30.560
into some kind of a dreamy state, And then you

1791
07:27:30.720 --> 07:27:37.479
become aware of my voice again. And even though you

1792
07:27:38.479 --> 07:27:44.680
may want to focus on my voice, you may also

1793
07:27:45.439 --> 07:27:59.240
wish to allow your mind to just drift naturally into

1794
07:27:59.360 --> 07:28:12.680
that space piece of comfort and safety. As you feel

1795
07:28:20.479 --> 07:28:30.200
more comfort spreading through your body like a warm blanket

1796
07:28:34.240 --> 07:28:48.840
covering you gently, keeping your body at just the perfect temperature,

1797
07:28:59.240 --> 07:29:09.599
and even if you can hear background sounds, they just

1798
07:29:11.040 --> 07:29:24.840
don't seem to matter anymore. There's that sense of peace

1799
07:29:27.319 --> 07:29:41.880
spreads through your mind like a gentle breeze, Yes, strong

1800
07:29:42.000 --> 07:29:58.000
enough to blow away all negativity, strong enough to remove

1801
07:29:58.560 --> 07:30:08.560
from your mind any anxiety or stress that was there before,

1802
07:30:16.919 --> 07:30:25.799
and blow away any other thoughts or feelings that just

1803
07:30:27.639 --> 07:30:52.040
don't fit with the sense relaxation. That is feeling your

1804
07:30:52.119 --> 07:31:14.959
body end your mind and as you focus on your mind,

1805
07:31:17.200 --> 07:31:22.479
the count down from ten down to one, and with

1806
07:31:22.840 --> 07:31:48.759
each number you hear, your mind will become slightly more relaxed,

1807
07:31:51.479 --> 07:31:59.759
just just slightly so, from ten down to nine, just

1808
07:32:00.319 --> 07:32:09.639
slight movement. From nine down to eight, just another small

1809
07:32:14.119 --> 07:32:26.759
change in how you feel. Eight down to seven. That

1810
07:32:27.119 --> 07:32:33.040
feeling is a gap, almost like a gap that starts

1811
07:32:33.360 --> 07:32:42.360
to get wider, the gap between those feelings that you

1812
07:32:42.680 --> 07:32:50.000
used to have in your mind compared to the feelings

1813
07:32:50.159 --> 07:32:58.040
you have there growing now, feelings of comfort and security

1814
07:32:58.400 --> 07:33:09.680
and confidence. Then the gap becomes wider. Eight down to seven,

1815
07:33:10.080 --> 07:33:16.479
Seven down to six, And when you get to five,

1816
07:33:18.799 --> 07:33:28.080
your mind will start to have a certain physical sensation,

1817
07:33:32.319 --> 07:33:38.200
almost like there's a magnet outside of your head sucking

1818
07:33:39.119 --> 07:33:44.919
the tension and the stress and any remaining feelings that

1819
07:33:45.040 --> 07:33:56.119
you don't want, sucking them out through your skull. And

1820
07:33:56.279 --> 07:34:02.680
in down to four you can start to really experience

1821
07:34:02.880 --> 07:34:15.319
that sense of not just emptiness, but space, a place

1822
07:34:15.560 --> 07:34:27.400
full of fresh air, place where you can stretch. It's

1823
07:34:27.439 --> 07:34:31.200
almost as if as you go down to four and three,

1824
07:34:31.720 --> 07:34:42.200
your mind is expanding, with this sense of peace and

1825
07:34:42.400 --> 07:34:52.720
tranquility growing as it moves down to When you get

1826
07:34:52.799 --> 07:35:02.560
to one, your mind just feels exactly how you want

1827
07:35:02.759 --> 07:35:22.400
to feel, almost a perfect feeling, maybe a sensation that

1828
07:35:24.040 --> 07:35:33.400
you'd like to keep, a place that's safe, where nothing

1829
07:35:36.959 --> 07:35:52.159
can affect you at all, and you can stay in

1830
07:35:52.279 --> 07:36:01.159
that that space of comfort and confidence, confident in your

1831
07:36:01.279 --> 07:36:09.479
own ability to create this space and this feeling of

1832
07:36:09.639 --> 07:36:16.360
comfort within your own mind just by counting from ten

1833
07:36:18.159 --> 07:36:25.279
down to one. And this is something that you can

1834
07:36:25.400 --> 07:36:34.439
do yourself when you're on your own, the time when

1835
07:36:34.560 --> 07:36:38.560
you can maybe sit down, maybe just for a few minutes,

1836
07:36:43.159 --> 07:36:54.360
close your eyes, just count slowly from ten down to

1837
07:36:54.520 --> 07:37:11.840
one and react experience these feelings in your mind. And

1838
07:37:11.919 --> 07:37:16.520
when you feel that way in your mind, your body

1839
07:37:19.479 --> 07:37:31.080
copies your mind, and that feeling is spread through your

1840
07:37:32.040 --> 07:37:38.720
spine and your nervous system into every part of your body,

1841
07:37:40.799 --> 07:37:55.159
travels through your bloodstream, healing and relaxing every particle of

1842
07:37:55.319 --> 07:38:12.159
your existence. Now we can we can practice this a

1843
07:38:12.279 --> 07:38:20.360
few times before the end of the recording, and then

1844
07:38:20.439 --> 07:38:27.400
you can practice on your own. But each time you

1845
07:38:27.680 --> 07:38:39.400
count for ten about one, the feelings of comfort, calmness,

1846
07:38:39.599 --> 07:38:59.639
and deep deep relaxation becomes stronger and deeper. Feeling your mind,

1847
07:39:00.080 --> 07:39:09.279
in your brain with these positive chemicals, the spread throughout

1848
07:39:09.360 --> 07:39:19.200
your body, relaxing you so quickly, relaxing your whole body

1849
07:39:19.400 --> 07:39:31.439
and mind so very, very easily just by counting.

1850
07:39:32.439 --> 07:39:36.759
From ten down to one.

1851
07:39:41.880 --> 07:39:44.439
So we're going to do it now. I'm going to

1852
07:39:44.560 --> 07:39:48.680
count from ten down to one. I'd like you to

1853
07:39:48.840 --> 07:39:53.319
repeat the number after me. So when I say ten,

1854
07:39:56.360 --> 07:39:59.479
you can just repeat to yourself.

1855
07:40:00.840 --> 07:40:01.080
Ten.

1856
07:40:06.680 --> 07:40:16.040
Just notice, be aware of how you feel in your

1857
07:40:16.200 --> 07:40:25.720
mind and your body. Then when I say nine, you

1858
07:40:25.840 --> 07:40:41.639
can repeat to yourself nine again, noticing the increase in

1859
07:40:41.880 --> 07:40:49.799
comfort and calmness in your mind and in your body.

1860
07:40:55.799 --> 07:41:05.240
The same when I say eight, when I say seven, six,

1861
07:41:07.680 --> 07:41:22.080
I want I say five, four, when I say three, two,

1862
07:41:26.479 --> 07:41:31.439
and lastly you want to say one, you can repeat

1863
07:41:31.720 --> 07:41:33.040
that number.

1864
07:41:40.159 --> 07:41:40.279
Now.

1865
07:41:40.400 --> 07:41:45.959
Of course, when you do this on your own without

1866
07:41:46.080 --> 07:41:51.080
listening to me, you can say the numbers or whatever

1867
07:41:52.720 --> 07:42:01.159
speed that you feel is necessary for you, so you

1868
07:42:01.319 --> 07:42:07.080
can adapt. So if you feel you want to say

1869
07:42:07.200 --> 07:42:13.040
the numbers ten down to one faster than I do,

1870
07:42:14.840 --> 07:42:17.360
then you go ahead and do that. Or if you

1871
07:42:17.599 --> 07:42:21.840
feel when you do it yourself, you'd like to have

1872
07:42:22.400 --> 07:42:30.439
more more space between the numbers, maybe take a lot

1873
07:42:30.639 --> 07:42:38.200
longer to get from ten all the way down to one,

1874
07:42:42.400 --> 07:42:54.959
that's your choice also to do. So I'm going to

1875
07:42:55.119 --> 07:43:03.479
count from ten down to one. I When I get

1876
07:43:03.520 --> 07:43:07.919
to one, that will be the end of this recording,

1877
07:43:10.319 --> 07:43:14.000
and less, of course you're listening with music, and the

1878
07:43:14.200 --> 07:48:26.080
music will continue ten nine five see ye twenty nine, eighteen, seventeen, sixteen, fifteen, fourteen,

1879
07:48:30.080 --> 07:49:16.040
thirteen twelve eleven, ten nine eight, seven, six, five, four,

1880
07:49:20.360 --> 07:49:48.599
three two one. Now open your eyes, noticing how you

1881
07:49:48.720 --> 07:49:57.080
physically feel having counted down from twenty to one, allowing

1882
07:49:57.919 --> 07:50:02.319
stress and tension to leave through your fingertips and your toes.

1883
07:50:03.880 --> 07:50:08.560
And as you focus on your fingertips maybe they feel

1884
07:50:08.599 --> 07:50:15.360
a little bit tingly, which is I suppose quite an understanding,

1885
07:50:15.520 --> 07:50:20.599
considering the tension has been exiting your body through your fingertips.

1886
07:50:27.080 --> 07:50:29.080
So now I'm going to count from twenty down to

1887
07:50:29.200 --> 07:50:36.439
one again. This time you're going to feel relief of

1888
07:50:36.599 --> 07:50:47.319
tension and stress, any anxiety that you may have leaving

1889
07:50:49.520 --> 07:50:55.479
through your stomach, just leaving through your stomach, almost as

1890
07:50:55.520 --> 07:51:02.200
if it's just releasing hold of your stomach, and you'll

1891
07:51:02.319 --> 07:51:06.799
naval to just above your chest or below your chest

1892
07:51:06.959 --> 07:51:11.479
rather so surround in your belly button area, the whole area.

1893
07:51:13.599 --> 07:51:18.200
You can feel the tension of your body where it's left,

1894
07:51:18.479 --> 07:51:23.759
just releasing from that area, and you may notice that

1895
07:51:23.919 --> 07:51:29.000
your stomach will become very relaxed as I count down

1896
07:51:30.000 --> 07:52:58.919
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

1897
07:53:03.240 --> 07:53:08.799
Two what.

1898
07:53:13.720 --> 07:53:15.919
And you can open your eyes again if you choose,

1899
07:53:16.439 --> 07:53:20.119
or you can just keep them closed because it feels relaxing.

1900
07:53:22.439 --> 07:53:27.520
Just notice how your stomach feels. I notice as your focus,

1901
07:53:27.799 --> 07:53:33.000
just do a little scan of your body. Just notice

1902
07:53:33.040 --> 07:53:46.159
how your body feels, focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,

1903
07:53:49.200 --> 07:53:56.119
just noticing, and you know, you may start to feel

1904
07:53:58.599 --> 07:54:02.360
more of a sense of tireadness, which may be the

1905
07:54:02.479 --> 07:54:08.560
reason you're listening to this recording because you would like

1906
07:54:08.799 --> 07:54:18.240
to let go completely of everything and dreat wealth into

1907
07:54:18.360 --> 07:54:25.000
a nice, natural, calm, relaxing sleep.

1908
07:54:32.560 --> 07:54:33.479
So now we're going to.

1909
07:54:33.560 --> 07:54:43.080
Focus on your forehead, and if you choose, you can

1910
07:54:43.200 --> 07:54:48.680
incorporate your eyes in this focus as well. Your forehead

1911
07:54:48.759 --> 07:54:54.880
and your eyes. It's that whole area basically almost as

1912
07:54:54.919 --> 07:54:57.639
if you were wearing a mask, you know, like a

1913
07:54:59.599 --> 07:55:05.360
I don't know, Batman mask or something, or I'm trying

1914
07:55:05.400 --> 07:55:07.880
to fa zorro or something, you know, the kind of

1915
07:55:08.000 --> 07:55:11.080
mask that covers your eyes but also covers quite a

1916
07:55:11.119 --> 07:55:17.880
lot of the forehead, and focusing on that area because

1917
07:55:17.919 --> 07:55:21.200
that's the area that we're now going to release tension

1918
07:55:21.439 --> 07:55:26.959
and stress from your mind, from your brain, from your mind,

1919
07:55:27.080 --> 07:55:31.319
and any tension that you may have remaining in your face,

1920
07:55:32.360 --> 07:55:37.720
in your neck and your jaw, your eyes, your forehead,

1921
07:55:38.479 --> 07:55:44.799
or your scalp. So basically any tension within your head area,

1922
07:55:45.520 --> 07:55:52.599
including your mind and your brain, and that's going to

1923
07:55:52.639 --> 07:56:00.880
be released through your forehead and your eyes. As a

1924
07:56:01.000 --> 07:57:37.759
countdown again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

1925
07:57:42.759 --> 07:58:02.759
two one noticing and she scanned your face, your jaw,

1926
07:58:03.319 --> 07:58:12.119
your eyes, your cheap bones, your ears, your forehead, your scalp,

1927
07:58:13.759 --> 07:58:17.439
your neck, the back of your neck, in the front

1928
07:58:17.520 --> 07:58:21.319
of your neck, the side of your neck, and your throat.

1929
07:58:23.919 --> 07:58:24.479
M hmm.

1930
07:58:27.599 --> 07:58:38.680
Noticing being aware of the comfort increased, be in the relaxation,

1931
07:58:40.840 --> 07:58:45.720
not just in your head and neck and mind, also

1932
07:58:46.200 --> 07:58:53.639
the rest of your body. Just that it is how

1933
07:58:53.799 --> 07:58:59.680
loose and calm you feel, and how easily.

1934
07:59:01.400 --> 07:59:02.959
It is to just let go.

1935
07:59:05.759 --> 07:59:30.000
Completely, let go completely, how easily. That's what I'm gonna

1936
07:59:30.040 --> 07:59:33.639
do now, is I want to focus on the top

1937
07:59:33.720 --> 07:59:44.000
of your head, and we're going to allow every last

1938
07:59:45.880 --> 07:59:51.959
piece of tension or stress that might be lingering or

1939
07:59:52.200 --> 07:59:56.799
hiding in your body or mind or my head.

1940
07:59:58.119 --> 07:59:58.520
To just.

1941
08:00:00.279 --> 08:00:03.319
Be sucked out at the top of your.

1942
08:00:03.279 --> 08:00:07.119
Head and released.

1943
08:00:10.360 --> 08:00:11.040
Into the air.

1944
08:00:12.119 --> 08:00:17.880
You want sucked out into the clouds. Imagine a big

1945
08:00:18.080 --> 08:00:23.880
cloud above your head, almost like a whirlpool, and this

1946
08:00:24.279 --> 08:00:26.520
can suck that tension.

1947
08:00:27.680 --> 08:00:32.279
Out the top of your head and just take it

1948
08:00:32.360 --> 08:00:35.200
away the good.

1949
08:00:38.240 --> 08:00:42.000
You focus. Imagine an opening on the top of your

1950
08:00:42.080 --> 08:00:48.599
head with that tension and stress and any remaining issues

1951
08:00:48.840 --> 08:00:52.599
may be worries of concerns that have no use to you.

1952
08:00:52.759 --> 08:00:56.520
Now you can all be sucked down at the top

1953
08:00:56.599 --> 08:00:57.360
of your head.

1954
08:00:58.840 --> 08:01:04.319
You have taken away. As I count down again from

1955
08:01:04.400 --> 08:01:38.919
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen,

1956
08:01:44.799 --> 08:02:43.919
fifteen fourteeneen twelve eleven, ten, nine eight seven, six.

1957
08:02:47.919 --> 08:02:54.279
Five four.

1958
08:02:58.159 --> 08:03:33.880
Three to wa breathe, noticing how you feel, how relaxed

1959
08:03:34.279 --> 08:03:47.240
and calm you physically and mentally feel right now, how

1960
08:03:48.279 --> 08:03:57.080
peace so your mind feels. It feels so nice to

1961
08:03:57.360 --> 08:04:05.959
just let go, to give yourself some space to breathe easily,

1962
08:04:07.880 --> 08:04:17.880
to think calmly, just to take a break from all

1963
08:04:17.959 --> 08:04:24.400
that pointless worry and concerns about things that you don't

1964
08:04:24.479 --> 08:04:34.639
need to think about right now, because this is your

1965
08:04:34.880 --> 08:04:39.959
time to let go. This is your space to enjoy

1966
08:04:41.520 --> 08:04:50.720
feeling deeply relaxed, peaceful in your mind, relaxed in your body.

1967
08:04:53.880 --> 08:05:03.119
They can feel so good, so nice, just not have

1968
08:05:03.479 --> 08:05:13.919
to do anything to be able to really enjoy that

1969
08:05:14.240 --> 08:05:22.880
serenity that comes with letting go completely, that peacefulness that

1970
08:05:23.159 --> 08:05:41.000
comes with being in this peaceful space. And you can

1971
08:05:41.240 --> 08:05:46.560
keep this sense of calmness for as long as you choose.

1972
08:05:54.599 --> 08:06:00.360
If you choose to drift off into a deep feeling

1973
08:06:00.720 --> 08:06:01.720
natural sleep.

1974
08:06:03.040 --> 08:06:03.840
Then you can do that.

1975
08:06:07.560 --> 08:06:15.759
It's completely up to you, and you can keep this

1976
08:06:16.119 --> 08:06:21.959
feeling of calmness physically and in your mind as long

1977
08:06:22.439 --> 08:06:36.119
as you choose to feel completely relaxed, completely relaxed.

1978
08:06:39.400 --> 08:06:45.000
And I'd like you to make up your mind that

1979
08:06:45.080 --> 08:06:55.200
you're going to relax, and I want.

1980
08:06:55.080 --> 08:06:58.520
To explore that with you. What it feels like when

1981
08:06:58.560 --> 08:07:07.840
you actually decide that you're going to relax, not forcing yourself,

1982
08:07:07.959 --> 08:07:14.159
but giving yourself that. Yes, it is a command, really,

1983
08:07:14.200 --> 08:07:21.119
isn't it. When you're telling yourself relax in a gentle

1984
08:07:21.240 --> 08:07:28.279
but firm way, that only you can really tell yourself

1985
08:07:28.720 --> 08:07:31.599
in that way. You can't really have someone else saying

1986
08:07:31.639 --> 08:07:37.759
to you, now it relax, relax, you know, and it

1987
08:07:37.840 --> 08:07:40.240
needs to be gentle, but you can't. Someone else can't

1988
08:07:40.279 --> 08:07:49.279
really have the same the same kind of influence or

1989
08:07:49.639 --> 08:07:57.799
power that you have over your own physicality, over how

1990
08:07:58.000 --> 08:08:08.159
you feel, because when you say it to yourself, it

1991
08:08:08.439 --> 08:08:16.240
means more. It's personal, and your brain and your unconscious

1992
08:08:16.439 --> 08:08:22.599
mind and your body listens to what you say. So,

1993
08:08:22.880 --> 08:08:25.080
for example, we'll test it out.

1994
08:08:25.680 --> 08:08:26.520
We'll do a little.

1995
08:08:26.400 --> 08:08:30.159
Test, a few little tests along the way, and you

1996
08:08:30.279 --> 08:08:36.119
can get more of an idea of the force, the

1997
08:08:36.240 --> 08:08:43.279
positive force that you can have in creating a sense

1998
08:08:43.400 --> 08:08:47.279
of comfort and relaxation in your body and your mind

1999
08:08:48.439 --> 08:09:01.000
quite quickly just by you telling yourself to relax. So

2000
08:09:01.360 --> 08:09:04.599
I'm going to start by it's focus on your hands.

2001
08:09:08.240 --> 08:09:10.439
To focus on your hands and just tell your hands

2002
08:09:10.799 --> 08:09:16.759
to relax, and just say relax. As you focus on

2003
08:09:16.840 --> 08:09:23.759
your hands, you could say my hands are relaxed, or

2004
08:09:23.840 --> 08:09:27.919
I want my hands to relax. But I think if

2005
08:09:27.959 --> 08:09:34.680
you actually do it directly by focusing and imagining that

2006
08:09:34.759 --> 08:09:38.759
your hands can hear what you're saying, you know they've

2007
08:09:38.759 --> 08:09:44.479
got little ears, which is a little weird. So talking

2008
08:09:44.599 --> 08:10:01.119
to your hands and just say relax, noticing how your

2009
08:10:01.240 --> 08:10:16.919
hands start to relax. Now focus on your eyes and

2010
08:10:17.040 --> 08:10:20.240
tell your eyes to relax. You just say in the

2011
08:10:20.319 --> 08:10:27.279
same word relax and find the right tone for you.

2012
08:10:29.840 --> 08:10:34.240
You know, I might say relax, but you you might

2013
08:10:34.360 --> 08:10:41.720
say relax or relax. You know, you might say it

2014
08:10:41.840 --> 08:10:49.439
differently to yourself, and that's important for you to gauge

2015
08:10:49.720 --> 08:10:55.080
what feels right for you. To just tell your eyes

2016
08:10:56.279 --> 08:11:00.319
to relax. Whilst focusing on your eyes, your eye lids,

2017
08:11:00.439 --> 08:11:05.799
the muscles around your eyes, your eyebrows and just tell

2018
08:11:05.919 --> 08:11:41.040
your eyes directly relax now. Now, I just did that myself,

2019
08:11:41.400 --> 08:11:51.200
and sometimes you may feel that you need a bit

2020
08:11:51.319 --> 08:11:57.040
more time for the different parts to relax, you know,

2021
08:11:57.159 --> 08:12:01.639
because I start talking again and maybe that part hasn't

2022
08:12:01.759 --> 08:12:04.919
relaxed fully. But what happened is that it would just

2023
08:12:05.040 --> 08:12:09.720
continue to relax even though I'm talking. And that's happened

2024
08:12:09.799 --> 08:12:17.000
with my eyes. Something else I noticed is when I

2025
08:12:17.080 --> 08:12:21.319
started focusing on my eyes, that actually almost became They

2026
08:12:21.360 --> 08:12:24.119
got worse before they got better in a way. So

2027
08:12:24.479 --> 08:12:27.560
I felt a degree of tension growing in my eyes

2028
08:12:29.240 --> 08:12:33.599
and then disappearing. So I think what that was really

2029
08:12:33.799 --> 08:12:39.720
is just me becoming more aware of the tension that

2030
08:12:39.919 --> 08:12:44.560
was already there that I wasn't focused on it before,

2031
08:12:45.840 --> 08:12:53.959
so I wasn't really acknowledging it or really conscious to

2032
08:12:54.159 --> 08:13:07.279
those feelings. Yeah, my eyes is still continuing to relax,

2033
08:13:07.880 --> 08:13:13.560
as well as my hands. Actually, my hands have got

2034
08:13:13.599 --> 08:13:19.799
a certain kind of energy, like not buzzing, but I

2035
08:13:19.880 --> 08:13:25.000
can kind of feel a degree of energy in my hands.

2036
08:13:28.200 --> 08:13:32.919
Maybe that's where the tension is being released. Maybe that's

2037
08:13:32.959 --> 08:13:42.240
the cause in that the next part, I think we

2038
08:13:42.279 --> 08:13:44.880
should focus on the back of the neck. That's a

2039
08:13:44.959 --> 08:13:49.799
part which is quite often well for me, holds tension.

2040
08:13:49.880 --> 08:13:52.639
I don't know about for yourself, but I think it's

2041
08:13:52.759 --> 08:13:59.080
quite a standard place where tension is sometimes held. So,

2042
08:14:01.200 --> 08:14:04.319
and I'm doing exactly what you're doing as you do

2043
08:14:04.439 --> 08:14:08.000
it as well, so I'm telling my body parts to

2044
08:14:08.159 --> 08:14:11.080
relax as well. So if you tell your neck at

2045
08:14:11.119 --> 08:14:13.639
the back of your neck, focus on the back of

2046
08:14:13.680 --> 08:14:20.720
your neck, and just say relax in your own words,

2047
08:14:20.880 --> 08:14:24.000
in your own tone, in your own voice. You can

2048
08:14:24.080 --> 08:14:25.959
say out loud, or you can just say it to

2049
08:14:26.000 --> 08:14:32.240
yourself internally, but you're focusing, and you're saying it literally

2050
08:14:32.639 --> 08:14:33.639
to the.

2051
08:14:33.680 --> 08:14:36.439
Back of your neck, as if the back of your

2052
08:14:36.520 --> 08:14:43.479
neck can actually hear what you're saying. So do that now,

2053
08:14:43.680 --> 08:14:47.959
Just say relax to the back of your neck, and

2054
08:14:48.040 --> 08:14:48.799
I'll do the same.

2055
08:15:27.599 --> 08:15:31.119
Then what I noticed, and you may have had similar

2056
08:15:31.200 --> 08:15:35.680
thing is even though I was focusing on the back

2057
08:15:35.759 --> 08:15:46.639
of my neck, other parts started to I don't know,

2058
08:15:47.000 --> 08:15:50.400
show themselves to me or maybe because they want to

2059
08:15:50.439 --> 08:15:54.319
be relaxed as well. But I started noticing the feelings

2060
08:15:54.360 --> 08:15:57.680
in my shoulders at tension in my shoulders and in

2061
08:15:57.759 --> 08:16:05.040
my upper back. Whether that was because my back of

2062
08:16:05.080 --> 08:16:10.400
my neck was saying, well, I'm pretty much okay, it's

2063
08:16:10.720 --> 08:16:19.759
the other parts that need attention, but my lobe, my

2064
08:16:20.200 --> 08:16:23.799
back of my neck is still relaxing, but I just

2065
08:16:23.919 --> 08:16:30.520
became more aware of other parts that needed attention. Now,

2066
08:16:30.599 --> 08:16:35.520
this might happen, and it's not. It doesn't mean that

2067
08:16:35.599 --> 08:16:40.000
it's going any wrong. It just means you're being notified

2068
08:16:40.119 --> 08:16:48.360
of more places that also want to feel relaxed. So

2069
08:16:48.720 --> 08:16:52.919
I'm going to focus on my upper back. So you

2070
08:16:53.000 --> 08:16:56.880
can do the same even if you don't have any

2071
08:16:58.479 --> 08:17:02.000
feelings of tension that are obvious in your upper back,

2072
08:17:03.759 --> 08:17:08.400
if you just focus on your back and the whole

2073
08:17:08.520 --> 08:17:13.279
area from the shoulder blades down to the middle of

2074
08:17:13.360 --> 08:17:17.680
your back and your spine. And with me, it's more

2075
08:17:17.720 --> 08:17:18.919
the shoulder blades that.

2076
08:17:19.000 --> 08:17:28.200
Are more Yeah, that's the parts that I really sort

2077
08:17:28.240 --> 08:17:29.680
of giving me.

2078
08:17:31.400 --> 08:17:31.720
That not.

2079
08:17:33.639 --> 08:17:35.439
That it needs relax in the sounds.

2080
08:17:35.479 --> 08:17:38.880
Gonna ask that part to relax and you can do

2081
08:17:39.000 --> 08:17:39.319
the same.

2082
08:17:39.400 --> 08:18:06.720
Now, relax your upper back. Something strange happened there, And

2083
08:18:06.840 --> 08:18:09.279
this often happens.

2084
08:18:09.360 --> 08:18:10.040
I've been doing this.

2085
08:18:10.159 --> 08:18:19.919
For sixteen years or something, and often I'm surprised but

2086
08:18:20.599 --> 08:18:27.040
amazed really that there can be a feeling so when

2087
08:18:27.040 --> 08:18:30.360
I was focusing on the back of my neck, my

2088
08:18:30.479 --> 08:18:35.240
upper back was starting to feel quite stressed and in

2089
08:18:35.479 --> 08:18:40.959
need of attention. As soon as I started talking to

2090
08:18:41.119 --> 08:18:46.919
you about my upper back and talking about getting ready

2091
08:18:47.000 --> 08:18:52.119
to ask the upper back to relax, whypa back already

2092
08:18:52.240 --> 08:18:57.959
started to relax. It's almost as if it doesn't need

2093
08:18:58.159 --> 08:19:08.119
to hear the words, just needs attention, just needs to

2094
08:19:08.200 --> 08:19:20.680
be noticed. And that is something that often happens in

2095
08:19:21.560 --> 08:19:28.439
this type of situation. Is when you start to relax

2096
08:19:30.000 --> 08:19:33.319
a couple of parts of your body, as we've done

2097
08:19:33.400 --> 08:19:37.959
with our hands, our eyes and eyelids.

2098
08:19:39.200 --> 08:19:46.400
And now back of the neck, top of the back.

2099
08:19:48.119 --> 08:19:51.680
Upper back, the rest of the body seems to just

2100
08:19:53.080 --> 08:20:02.919
take notice and decide in its own way to start relaxing.

2101
08:20:04.759 --> 08:20:10.159
Other parts of your body start to just become looser.

2102
08:20:14.919 --> 08:20:17.720
I suppose it's kind of like a bit of an avalanche,

2103
08:20:17.880 --> 08:20:22.639
you know, the little ball starts rolling and before you

2104
08:20:22.759 --> 08:20:25.759
know it, the whole of your body is completely relaxed

2105
08:20:25.799 --> 08:20:42.479
and can't And if you focus on your face, you

2106
08:20:42.639 --> 08:20:50.200
focus on your eyes, your eyelids, your eyebrows, and the

2107
08:20:50.360 --> 08:20:58.919
muscles around your eyes, maybe you start to notice that

2108
08:21:00.680 --> 08:21:05.720
your forehead is more relaxed than it was. Maybe your

2109
08:21:05.840 --> 08:21:11.639
face is more relaxed. I would say my entire face

2110
08:21:11.840 --> 08:21:26.400
is a lot more relaxed than it was. So we're

2111
08:21:26.439 --> 08:21:32.919
going to focus now on your shoulders again, just like before.

2112
08:21:34.319 --> 08:21:38.319
Just tell your shoulders. I mean you can do them individity.

2113
08:21:38.439 --> 08:21:42.159
You can do the right shoulder and left shoulder. I

2114
08:21:42.360 --> 08:21:46.759
just generally do both at the same time. Just tell

2115
08:21:47.119 --> 08:21:50.119
your shoulders as you focus on them in your mind,

2116
08:21:51.479 --> 08:21:56.680
focus on how I feel. Maybe you can see them

2117
08:21:57.159 --> 08:22:07.279
in your mind's eye. Just tell your shoulders to relax

2118
08:22:44.919 --> 08:23:01.159
as nice as they relax. I do you notice, especially

2119
08:23:01.240 --> 08:23:07.680
with my back, is the connection between the different parts

2120
08:23:09.200 --> 08:23:18.919
the back, the shoulders, the neck being all connected and

2121
08:23:19.159 --> 08:23:25.680
being such a large part of your body, it's almost

2122
08:23:25.799 --> 08:23:34.080
hard to separate them from each other. And my lower

2123
08:23:34.200 --> 08:23:43.159
back has started to relax on insie, maybe I'm going

2124
08:23:43.240 --> 08:23:49.279
too slow, and that could be an issue because we

2125
08:23:49.439 --> 08:23:55.439
all go at different speeds. And the idea at the

2126
08:23:55.520 --> 08:23:58.360
beginning of this recording was for you to be able

2127
08:23:58.400 --> 08:24:14.159
to just say to yourself, relax without focusing on any

2128
08:24:14.400 --> 08:24:19.799
particular part of your body. Because when you know that,

2129
08:24:20.720 --> 08:24:32.919
telling your hands to relax and your hand relax you

2130
08:24:33.080 --> 08:24:39.840
tell your eyelids and your eyes, the muscles around your

2131
08:24:40.000 --> 08:24:54.919
eyes and your eyebrows to relax, and they relax. You

2132
08:24:55.159 --> 08:25:07.439
tell the back of your neck to relax, and it relaxes,

2133
08:25:15.479 --> 08:25:35.159
until your upper back to relax, and it relaxes.

2134
08:25:42.840 --> 08:25:43.639
He'd tell your.

2135
08:25:43.639 --> 08:26:22.599
Shoulders to relax, and they relax. And you told your

2136
08:26:22.680 --> 08:26:29.319
hands to relax. They relaxed, and they continued to relax.

2137
08:26:35.159 --> 08:26:40.799
And you told your eyelids, the muscles around your eyes,

2138
08:26:41.840 --> 08:26:47.279
your eyebrows to relax. They relaxed.

2139
08:26:50.240 --> 08:26:52.279
And continued.

2140
08:26:53.040 --> 08:27:01.799
To relax. And you told the back of your neck

2141
08:27:03.159 --> 08:27:08.959
wus on the back of your neck and told it

2142
08:27:09.119 --> 08:27:28.639
to relax. It relaxed and continued to relax. And you

2143
08:27:28.799 --> 08:27:38.919
told your ulcer back to relax, be relaxed and continued

2144
08:27:41.439 --> 08:27:55.200
to relax. That's with your shoulders. He told your shoulders

2145
08:27:55.319 --> 08:27:55.959
to relax.

2146
08:27:56.319 --> 08:27:56.880
In your.

2147
08:27:59.520 --> 08:28:08.639
Shoulders relaxed and continued to relax.

2148
08:28:14.319 --> 08:28:19.240
And it's not just that, It's.

2149
08:28:21.959 --> 08:28:26.360
That the rest of your body has also been listening,

2150
08:28:28.040 --> 08:28:34.159
and their relaxation has been spreading. So from your eyes,

2151
08:28:34.479 --> 08:28:41.880
the relaxation spread to your forehead, around your face, into

2152
08:28:42.000 --> 08:28:55.840
your skin, into your jaw, into the front and sides

2153
08:28:55.919 --> 08:29:00.680
of your neck all the way down your chest and stomach,

2154
08:29:07.400 --> 08:29:14.040
your relaxed hands and shoulders and lets up through your

2155
08:29:14.200 --> 08:29:16.400
arms relaxing.

2156
08:29:17.759 --> 08:29:23.319
And full arms, your upper arms, your elbows, your wrists,

2157
08:29:26.959 --> 08:29:35.840
letting go, your lower.

2158
08:29:35.680 --> 08:29:45.040
Back, your hips, butt exploying, and you just start to

2159
08:29:45.240 --> 08:29:54.119
relax and continue being the comfort spreading through your legs.

2160
08:29:58.880 --> 08:30:00.520
All the way down mhm.

2161
08:30:00.759 --> 08:30:10.040
To your ankles, the tops of your feet, the side

2162
08:30:10.240 --> 08:30:18.880
of your feet, and the bottoms of your feet, relaxing

2163
08:30:22.560 --> 08:30:50.159
into your toes, each toe relaxing, BeCl lose, and if

2164
08:30:50.200 --> 08:31:07.560
your body relaxes more, your mind becomes slower four peaceful,

2165
08:31:15.240 --> 08:31:23.200
to the point where if you choose to fall asleep,

2166
08:31:28.520 --> 08:31:45.919
you can easily do that easy drift away because there's

2167
08:31:46.080 --> 08:32:01.799
nothing going on in your mind, the brains peaceful, your

2168
08:32:01.880 --> 08:32:35.560
body continues to relate, and with that connection between your

2169
08:32:35.680 --> 08:32:44.279
body relaxing, the word that you say to yourself relates

2170
08:32:50.720 --> 08:32:56.159
means that you don't need to focus on just one part.

2171
08:32:57.959 --> 08:33:10.080
You can just focus on your entire body, saying the

2172
08:33:10.319 --> 08:33:35.319
powerful word RECs and deserve. Those are miniar sensations of

2173
08:33:35.680 --> 08:33:52.400
comfort spreading throughout your body, loosening and calming and healing

2174
08:33:56.360 --> 08:34:07.799
every part of your body, feeding more relaxed.

2175
08:34:22.520 --> 08:34:26.200
So we need to do now on is just.

2176
08:34:28.080 --> 08:34:28.639
Tell your so.

2177
08:34:32.759 --> 08:34:47.200
Lights and absurd feeding completely.

2178
08:34:48.200 --> 08:34:49.439
Out fool.

2179
08:35:07.000 --> 08:37:03.639
Starting now with number twenty nineteen eighteen seventeen sixteen four thirty.

2180
08:37:37.520 --> 08:37:37.680
Two.

2181
08:40:00.279 --> 08:40:34.759
Assassasa ast.

2182
08:40:36.400 --> 08:42:02.119
Y u.

2183
08:42:17.200 --> 08:45:07.959
H Scott. Can you get the way.

2184
08:45:10.959 --> 08:45:40.319
M y?

2185
08:46:08.040 --> 08:49:23.200
Why so counting down from ten to one ten nine, eight, seven,

2186
08:49:25.319 --> 08:49:47.919
six five four three two one, And maybe that was

2187
08:49:47.959 --> 08:49:52.159
a bit too quick in order to relax. Maybe it's

2188
08:49:52.159 --> 08:49:58.080
a bit too fast for you to notice the calming

2189
08:49:58.319 --> 08:50:05.159
of your body, maybe even a little bit of pressure there,

2190
08:50:05.319 --> 08:50:08.639
Like you'll count it down from ten to one. What

2191
08:50:08.720 --> 08:50:12.000
do you expect me to do? Man, expect me to

2192
08:50:12.040 --> 08:50:16.240
stick gold floppy just because you're counting down.

2193
08:50:20.400 --> 08:50:20.560
Too.

2194
08:50:21.599 --> 08:50:24.880
If you try it again, but this time, I'll go

2195
08:50:25.080 --> 08:50:32.400
this slower this time, and you focus on the whole

2196
08:50:32.520 --> 08:50:38.759
of your body before we focus on your legs. Just

2197
08:50:39.000 --> 08:50:42.319
notice how your body does.

2198
08:50:43.880 --> 08:50:57.040
Start to feel more relaxed with every number that I

2199
08:50:57.240 --> 08:50:57.959
count down.

2200
08:51:01.200 --> 08:51:37.599
Ten nine, eight, seven, six, five.

2201
08:51:47.759 --> 08:51:56.000
Four three.

2202
08:52:09.240 --> 08:52:30.560
Two one.

2203
08:52:41.959 --> 08:52:47.639
I just notice how how you feel, generally, how your

2204
08:52:47.680 --> 08:53:02.520
body feels. It's not necessarily even about counting down from

2205
08:53:02.599 --> 08:53:10.279
ten to one. It's that space that you have, that

2206
08:53:11.360 --> 08:53:14.360
body space between.

2207
08:53:16.439 --> 08:53:19.959
Us being.

2208
08:53:23.319 --> 08:53:34.840
Active physically or mentally to just sitting or lying down

2209
08:53:35.040 --> 08:53:40.040
and just being there, not doing anything, not saying anything,

2210
08:53:40.240 --> 08:53:46.799
not deeding to think about anything. So it opens up

2211
08:53:46.840 --> 08:53:51.279
a space, you know, a bit of a space, a gap.

2212
08:53:57.560 --> 08:54:01.080
And the more I can out for the ten to one,

2213
08:54:02.240 --> 08:54:10.319
the bigger that gap becomes. So there's that gap of calmness,

2214
08:54:11.799 --> 08:54:26.520
of comfort and relaxation. It's a nice feeling, yeah, And

2215
08:54:26.680 --> 08:54:36.279
it moves those stresses or discomforts physically or emotionally, moves

2216
08:54:36.599 --> 08:54:57.560
them away. Allows you to just slow down, someone to

2217
08:54:57.720 --> 08:55:01.560
count again from ten down to one, and notice that

2218
08:55:02.680 --> 08:55:10.840
gap widening, the gap. And as it widens, it's almost

2219
08:55:11.040 --> 08:55:30.159
like the stress and attention falls into the gap. It

2220
08:55:30.279 --> 08:55:34.279
gives you that distance, that space.

2221
08:55:36.639 --> 08:55:42.040
Now ten.

2222
08:55:46.439 --> 08:57:12.880
Nine, eight, seven, six, five, four three two.

2223
08:57:31.200 --> 08:57:31.400
One.

2224
08:57:42.919 --> 08:58:03.080
And how did your body you feel? Can you notice

2225
08:58:03.360 --> 08:58:41.080
that you feeling calmer? Are you feeling more relaxed? As

2226
08:58:41.119 --> 08:59:01.439
we now focus on your legs, just your legs. You're

2227
08:59:01.560 --> 08:59:21.439
just going to start with focusing on your thighs. Of course,

2228
08:59:21.560 --> 08:59:26.439
it's not the most exciting thing to be doing because

2229
08:59:29.880 --> 08:59:32.720
I'm sure like most of your body is not not

2230
08:59:32.919 --> 08:59:45.240
going on right now. Just focusing on the whole of

2231
08:59:45.319 --> 08:59:51.759
your thighs, the tops of your thighs, the sides of

2232
08:59:51.880 --> 08:59:58.720
your thighs, the bottoms of your thighs, your outer thighs,

2233
08:59:58.840 --> 09:00:03.720
and you're inner thighs, basically the hole of your thigh

2234
09:00:03.840 --> 09:00:12.599
that leads into your hip and it goes down to

2235
09:00:12.840 --> 09:00:26.880
your knee joints. Now, this is a big area. It's

2236
09:00:26.919 --> 09:00:32.360
a very heavy area. It's very strong, probably the strongest

2237
09:00:33.400 --> 09:00:36.240
muscles in your body or in your thighs.

2238
09:00:46.400 --> 09:00:47.319
But I don't think we.

2239
09:00:49.080 --> 09:01:01.599
Perhaps will give enough attention to our thighs. Perhaps we

2240
09:01:01.759 --> 09:01:12.400
don't acknowledge how important our thighs are to our lives,

2241
09:01:23.919 --> 09:01:33.360
how much they actually do for us all through our lives.

2242
09:01:40.520 --> 09:01:46.360
And it may seem sound really weird, but I think

2243
09:01:46.439 --> 09:01:53.360
that all of our body parts, especially our thighs, need

2244
09:01:53.560 --> 09:02:08.000
some TLC, a bit of love shown, a bit of acknowledgement,

2245
09:02:10.759 --> 09:02:26.400
thank you, gratitude for what advice do for us. And

2246
09:02:26.520 --> 09:02:32.000
I know this may sound and a strange, and maybe

2247
09:02:32.000 --> 09:02:35.040
you think, why am I? Surely I should be able

2248
09:02:35.560 --> 09:02:37.840
in the garden hugging a tree or something.

2249
09:02:39.439 --> 09:02:44.840
Wow, it's hard to set.

2250
09:02:44.759 --> 09:02:47.919
Microphone up on a tree. That's why I'm doing this

2251
09:02:48.040 --> 09:02:49.520
indoors otherwise I would.

2252
09:02:49.319 --> 09:02:50.520
Be outside hugging a tree.

2253
09:02:51.720 --> 09:03:00.560
Now I can't see the television from the tree. You

2254
09:03:00.680 --> 09:03:05.919
move down to your knees gain such an important part,

2255
09:03:10.200 --> 09:03:15.279
and I think we don't necessarily I'll speak for myself here,

2256
09:03:17.799 --> 09:03:22.880
I don't necessarily appreciate all that my needs do for

2257
09:03:23.000 --> 09:03:28.880
me until I have a problem with my knee its

2258
09:03:28.919 --> 09:03:30.200
occasionally if either.

2259
09:03:31.560 --> 09:03:34.119
Maybe i'll pash it or it's.

2260
09:03:34.159 --> 09:03:40.680
Aching for some reason, it's then that I realize how

2261
09:03:40.880 --> 09:03:44.720
much it does. You know, the benefit of being able

2262
09:03:44.799 --> 09:03:53.319
to use my legs without any kind of physical discomfort

2263
09:03:54.959 --> 09:04:02.000
is a beautiful thing that's possibly not appreciated until it's

2264
09:04:02.599 --> 09:04:12.040
temporarily removed. You know that's comfort. But as you focus

2265
09:04:12.119 --> 09:04:20.000
on your knees, regardless of how your knees feel, you

2266
09:04:20.080 --> 09:04:24.119
can have that sense of gratitude.

2267
09:04:24.919 --> 09:04:27.439
And love to your needs for all that they.

2268
09:04:27.479 --> 09:04:40.000
Do for you, and you can still have that attention

2269
09:04:40.639 --> 09:04:47.000
on your thighs. Maybe notice how your thighs feel. Maybe

2270
09:04:47.360 --> 09:05:04.759
you've noticed that they are relaxing more deeply as you

2271
09:05:04.880 --> 09:05:10.080
focus now on the bottoms of your legs, the shins

2272
09:05:11.000 --> 09:05:17.479
and your calf muscles. The bones between your knees and

2273
09:05:17.599 --> 09:05:25.159
your feet incorporate and of course your ankles so important.

2274
09:05:30.639 --> 09:05:35.279
You know, anyone that's had even like the slightest sprain

2275
09:05:35.400 --> 09:05:37.279
of an ankle, who.

2276
09:05:37.200 --> 09:05:42.560
Knows how how much we take Our.

2277
09:05:42.599 --> 09:05:51.119
Ankles are granted, And it's kind of strange in a

2278
09:05:51.200 --> 09:05:56.759
way when you think that. You know, logically, our wrists

2279
09:05:56.919 --> 09:05:59.759
are a lot thinner than the rest of their arms,

2280
09:06:00.919 --> 09:06:04.400
which is okay, it doesn't I can't see any problem

2281
09:06:04.439 --> 09:06:09.319
with that because we're just picking stuff up. But our

2282
09:06:09.440 --> 09:06:15.239
ankles so much thinner than the rest of our legs,

2283
09:06:21.680 --> 09:06:26.080
and from a physics perspective or logical even it doesn't

2284
09:06:26.160 --> 09:06:32.160
really make sense that all this weight will ultimately be

2285
09:06:33.239 --> 09:06:43.279
resting on your ankles then leading to your feet that

2286
09:06:43.879 --> 09:06:52.800
thin area, thin bone. Yeah, it does so much great work.

2287
09:06:55.000 --> 09:07:04.519
Supports us, supports our body for a lifetime, helps us

2288
09:07:05.199 --> 09:07:13.720
to balance, It helps you to get her around and

2289
09:07:13.839 --> 09:07:27.879
be mobile. And there's the calf muscles. Of course, when

2290
09:07:27.959 --> 09:07:30.519
I was younger, I couldn't see the point in calf

2291
09:07:30.599 --> 09:07:33.040
muscles didn't seem to do anything.

2292
09:07:34.639 --> 09:07:36.720
Okay, if I walked.

2293
09:07:36.519 --> 09:07:40.239
Around on tiptoes, then my calf muscles get some work.

2294
09:07:41.639 --> 09:07:42.959
But of course that's not true.

2295
09:07:43.080 --> 09:07:46.480
The calf muscles are being used whenever we.

2296
09:07:46.919 --> 09:07:47.959
Use our legs.

2297
09:07:53.239 --> 09:08:05.879
And your shins there to protect your lower legs, shaped

2298
09:08:05.919 --> 09:08:10.639
in a way almost as a protector with a bone,

2299
09:08:18.199 --> 09:08:30.120
leading of course to your ankles in your feet. But

2300
09:08:30.199 --> 09:08:32.120
I'm not going to focus on your feet. We're just

2301
09:08:32.199 --> 09:08:38.639
going to focus on the legs. I realize, and now

2302
09:08:38.680 --> 09:08:42.519
that I've mentioned your feet, it would be focus on

2303
09:08:42.680 --> 09:08:45.680
them anyway, So maybe I should focus on your.

2304
09:08:45.599 --> 09:08:46.400
Feet a little bit.

2305
09:08:50.400 --> 09:08:54.839
You can have them in your awareness the same as

2306
09:08:54.919 --> 09:08:59.279
you have your thighs in your awareness. Even though we

2307
09:08:59.400 --> 09:09:03.360
haven't been focusing on your thighs for a few minutes

2308
09:09:05.120 --> 09:09:15.959
and be focusing on your ankles, there's still that sensation

2309
09:09:16.239 --> 09:09:30.400
of comfort in your thighs, and there's that movement.

2310
09:09:31.519 --> 09:09:32.559
Of energy.

2311
09:09:34.319 --> 09:09:41.360
Because the thighs hold lots of different sensations. Of course,

2312
09:09:41.440 --> 09:09:46.160
there's the muscles, the big strong muscles that we have

2313
09:09:46.400 --> 09:09:59.680
in our thighs, but the skin on the outside of

2314
09:09:59.760 --> 09:10:05.120
the as in the outside of all of our body,

2315
09:10:05.919 --> 09:10:17.480
can be very sensitive, sensitive to the touch, sensitive to temperature,

2316
09:10:24.040 --> 09:10:31.599
and inside your thighs the bones, there's the muscle, there's

2317
09:10:31.639 --> 09:10:36.400
the blood, vessels, the ar trees to all this stuff

2318
09:10:36.519 --> 09:10:45.639
that's inside your thighs. I guess sometimes it'd be nice

2319
09:10:45.639 --> 09:10:49.959
if you could actually put your fingers inside your thighs

2320
09:10:50.599 --> 09:10:56.519
and message. So you can message on the outside, of course,

2321
09:10:57.360 --> 09:10:59.639
but to be able to get deep into the muscles,

2322
09:11:00.680 --> 09:11:05.800
to be able to just massage inside your thighs, message

2323
09:11:05.839 --> 09:11:08.400
in the bones of your leg.

2324
09:11:10.360 --> 09:11:11.040
Massage in.

2325
09:11:13.720 --> 09:11:20.559
Or the veins and just gently healing your thies.

2326
09:11:24.120 --> 09:11:25.760
And you can move down.

2327
09:11:27.519 --> 09:11:32.559
Message and inside your knees, just message in those bones,

2328
09:11:33.599 --> 09:11:39.000
but with healing fingertips, spreading that healing.

2329
09:11:38.839 --> 09:11:49.360
Energy deep into the choice of your knees. Of course,

2330
09:11:49.440 --> 09:11:49.760
there's the.

2331
09:11:49.879 --> 09:11:55.319
Back of your your need and the inside crease where

2332
09:11:55.360 --> 09:12:00.160
your need is. It's a really sensitive area.

2333
09:12:01.879 --> 09:12:04.800
Really, SOE's very nice when you stroke it.

2334
09:12:06.199 --> 09:12:09.559
That might be because it's an area that's not really

2335
09:12:09.760 --> 09:12:17.279
touched very often. It's almost like a hidden part, that crease.

2336
09:12:19.040 --> 09:12:19.760
On your legs.

2337
09:12:19.839 --> 09:12:20.839
It's almost.

2338
09:12:22.760 --> 09:12:23.519
Like a part that.

2339
09:12:25.279 --> 09:12:36.559
Has a sensitivity which a little bit different. Of course,

2340
09:12:36.599 --> 09:12:47.080
it's protected by your legs, so you can imagine putting

2341
09:12:48.000 --> 09:12:57.839
your fingers into that crease on your legs. Folded in

2342
09:12:57.959 --> 09:13:01.879
between your legs, you can message with your fingertips.

2343
09:13:03.199 --> 09:13:04.879
Let your fingertips.

2344
09:13:04.360 --> 09:13:14.879
Going inside, massage in the muscle tissue you can, of

2345
09:13:15.000 --> 09:13:18.040
course feel the bones.

2346
09:13:17.959 --> 09:13:22.080
Of your knees heathen through your fingertips.

2347
09:13:29.480 --> 09:13:34.800
And then if you go down to your calf muscles,

2348
09:13:35.199 --> 09:13:36.879
and that's the part I'd like to be able to

2349
09:13:37.720 --> 09:13:45.080
really put my fingertips step inside my calf muscles, massage

2350
09:13:45.199 --> 09:13:54.239
in every single tissue of that muscle, healing every part,

2351
09:14:00.279 --> 09:14:06.160
and then doing the same for my shins a massage

2352
09:14:06.279 --> 09:14:14.120
and gently stroking the bones, gently stroking them, hewing the

2353
09:14:14.279 --> 09:14:21.440
loving way, because they deserve to be treated as the

2354
09:14:21.559 --> 09:14:23.000
precious bones.

2355
09:14:22.680 --> 09:14:23.120
That they are.

2356
09:14:24.720 --> 09:14:27.800
Our legs are so precious as in all the.

2357
09:14:27.839 --> 09:14:33.559
Other parts of our body, the more precious of amyture

2358
09:14:36.199 --> 09:14:36.879
on the planet.

2359
09:14:45.319 --> 09:14:46.480
When you start to.

2360
09:14:48.000 --> 09:14:59.000
Think about the legs in this way, you can change

2361
09:14:59.120 --> 09:15:00.839
your perspective.

2362
09:15:03.559 --> 09:15:04.800
In might sound a bit.

2363
09:15:07.959 --> 09:15:12.839
It's silly to start with the idea of having the

2364
09:15:12.959 --> 09:15:19.839
love for your legs, showing an appreciation for your advis

2365
09:15:22.639 --> 09:15:26.959
want them to be absode. Put your hands in your eyes,

2366
09:15:28.959 --> 09:15:33.480
the message the muscles and the bones.

2367
09:15:34.959 --> 09:15:37.400
And to get your fingers deep in there.

2368
09:15:38.440 --> 09:15:44.480
Releasing all tension, just to show.

2369
09:15:46.120 --> 09:15:47.440
How much you care.

2370
09:15:50.480 --> 09:15:55.639
About your legs, how much you care for what your

2371
09:15:55.720 --> 09:16:05.400
LIGs do for you regularly, your knees, your carves your ankles.

2372
09:16:09.680 --> 09:16:17.319
The strength of your ankles, considering how then they are

2373
09:16:17.559 --> 09:16:25.319
compared to the rest of your legs, especially your eyes. Yeah,

2374
09:16:25.360 --> 09:16:37.480
they're so strong, so flexible, absolutely amazing things. Your ankles

2375
09:16:37.800 --> 09:16:46.919
are truly a gift because of what they do for you,

2376
09:16:52.400 --> 09:16:57.319
supporting all that weight, regardless of.

2377
09:16:57.959 --> 09:17:01.480
How what weight you are, even if you only.

2378
09:17:01.680 --> 09:17:07.680
Ate stony, a lot of weight in these little ankles.

2379
09:17:11.279 --> 09:17:13.760
Now I'm a lot heavier than eight stone.

2380
09:17:14.959 --> 09:17:24.120
Double back, yet my ankles support my body all the time,

2381
09:17:27.959 --> 09:17:30.599
or that they do keep off the side of relief.

2382
09:17:30.680 --> 09:17:36.000
Want to sit down, that's got my hold next to.

2383
09:17:39.639 --> 09:17:45.000
My feet, fee also go right out and my toast clap.

2384
09:17:46.319 --> 09:17:47.040
I'm so happy.

2385
09:18:06.839 --> 09:18:11.959
The legs really are amazing.

2386
09:18:14.559 --> 09:18:18.239
And then they're talking about the Talking about your legs

2387
09:18:18.360 --> 09:18:19.199
is probably.

2388
09:18:21.360 --> 09:18:24.760
Possibly, if one of the most thing most boring things

2389
09:18:24.800 --> 09:18:28.559
I've ever heard anyone say, possibly.

2390
09:18:31.040 --> 09:18:35.120
The bully or not. Everything I said is true.

2391
09:18:37.639 --> 09:18:52.440
The legs are amazing. Your lex deserve not just respect,

2392
09:18:58.279 --> 09:19:00.000
They deserve to relax.

2393
09:19:01.400 --> 09:19:01.800
Deeply.

2394
09:19:09.080 --> 09:19:12.440
They deserve to take some time out of the day.

2395
09:19:14.639 --> 09:19:16.800
They just lego completely.

2396
09:19:34.800 --> 09:19:35.680
The legs.

2397
09:19:40.839 --> 09:19:54.879
Really can relax because the legs are so such a nice,

2398
09:19:54.959 --> 09:20:01.319
you know, very important part of your body and your reactions.

2399
09:20:01.400 --> 09:20:02.879
The rest of your body.

2400
09:20:03.239 --> 09:20:22.319
Also naturally follows in that journey of comfort. I feel

2401
09:20:22.360 --> 09:20:30.360
it in my hips. My hips fill really loose, and

2402
09:20:30.559 --> 09:20:31.120
also my.

2403
09:20:31.199 --> 09:20:32.160
Lwer back as well.

2404
09:20:34.199 --> 09:20:39.000
My lower back really feels it feels stretched.

2405
09:20:39.519 --> 09:20:42.720
Even though I'm just sitting in a chair and there's.

2406
09:20:42.639 --> 09:20:44.199
No stretching.

2407
09:20:46.279 --> 09:20:47.879
As far as I'm aware that I'm doing.

2408
09:20:48.919 --> 09:20:51.559
It's almost as if the muscles are just relaxed so

2409
09:20:51.800 --> 09:20:57.680
much that there is a natural stretch as at tension

2410
09:20:58.599 --> 09:21:20.480
has chased a lot and a thousand, camped down from

2411
09:21:21.120 --> 09:21:28.400
ten downs of one, and you can continue.

2412
09:21:29.680 --> 09:21:33.120
To feel wonderfully relaxed.

2413
09:21:36.959 --> 09:22:01.120
Ten nine, eight, seven, six, five, four.

2414
09:22:04.199 --> 09:22:04.440
Three.

2415
09:22:08.599 --> 09:22:29.480
Joh, why really, I'm just going to count down.

2416
09:22:30.839 --> 09:22:35.559
From five down to one, and as a countdown, you

2417
09:22:35.760 --> 09:22:42.599
just focus on the numbers, just the numbers counting down,

2418
09:22:43.720 --> 09:22:52.800
and notice how you feel in this moment as you

2419
09:22:52.959 --> 09:23:00.480
hear the numbers counting down, knowing that those numbers counting

2420
09:23:00.599 --> 09:23:10.720
down represents you feeling calmer, not just in your body,

2421
09:23:10.919 --> 09:23:19.239
but also relaxing your mind. I'll just notice how you fell.

2422
09:23:20.160 --> 09:23:26.040
There's nothing to do, it's nothing to say, it's nothing

2423
09:23:26.199 --> 09:23:31.519
to think about. Starting weird.

2424
09:23:32.760 --> 09:24:03.000
Number five, four three two.

2425
09:24:08.959 --> 09:24:30.279
Why how did you notice a gradual letting go with

2426
09:24:30.480 --> 09:24:37.559
the tension and your body? You may also begin to

2427
09:24:37.879 --> 09:24:45.120
notice and be aware of how your mind is starting

2428
09:24:45.599 --> 09:24:47.599
to slow down.

2429
09:24:50.120 --> 09:24:53.519
This is just a natural thing that happens.

2430
09:24:56.199 --> 09:24:58.680
It's not really a special procedure.

2431
09:25:00.040 --> 09:25:00.839
It's just natural.

2432
09:25:01.000 --> 09:25:07.319
Because it's your body relaxes, your mind also starts to relax.

2433
09:25:08.959 --> 09:25:12.639
And the more your mind relaxes, the more your body relaxes.

2434
09:25:13.040 --> 09:25:25.120
Just the continuous circle of relaxation. And is that calmness

2435
09:25:25.360 --> 09:25:32.559
that comes from relative quietness. You know, even even if

2436
09:25:32.559 --> 09:25:37.480
this background sounds either your side online.

2437
09:25:38.800 --> 09:25:42.720
It's still going to be quite calm.

2438
09:25:44.440 --> 09:25:47.040
You know, you haven't got the television on, there's no

2439
09:25:47.400 --> 09:25:50.519
music in the background.

2440
09:25:50.080 --> 09:25:52.720
Unless you're listening to the recorded with music. Of course,

2441
09:25:57.639 --> 09:25:59.720
you're very likely not going to be sitting in a

2442
09:25:59.800 --> 09:26:03.000
room with other people. Of course, you might keep but

2443
09:26:04.279 --> 09:26:07.559
generally it's more idea if you can do this on

2444
09:26:07.680 --> 09:26:09.839
your own, so.

2445
09:26:10.559 --> 09:26:27.199
No distractions, and when you stop thinking about stuff, relaxation

2446
09:26:29.199 --> 09:26:30.680
automatically rises.

2447
09:26:33.040 --> 09:26:43.800
The sense of comfort starts to grow, and without trying

2448
09:26:43.839 --> 09:26:45.279
to build it up into.

2449
09:26:45.160 --> 09:26:57.279
Something fantastical, something magical, this is just a natural process,

2450
09:26:59.599 --> 09:27:02.319
something that's easy.

2451
09:27:04.360 --> 09:27:05.040
To accomplish.

2452
09:27:07.879 --> 09:27:15.680
In fact, it's almost a sense of relaxing completely happens.

2453
09:27:15.400 --> 09:27:18.800
Really when you put no effort into it.

2454
09:27:19.839 --> 09:27:25.519
It's not something that you can really force. It's something

2455
09:27:25.680 --> 09:27:36.400
that happens naturally. And parts of the process of this

2456
09:27:36.720 --> 09:27:48.639
recording and others is simply two allow you to take

2457
09:27:48.720 --> 09:27:52.239
advantage of this space.

2458
09:27:54.919 --> 09:27:59.120
This time, it's just.

2459
09:28:03.319 --> 09:28:10.839
Let go, to just be here, to be in tune

2460
09:28:14.519 --> 09:28:24.120
with how you feel, yet with the intention.

2461
09:28:25.720 --> 09:28:28.919
One of wanting to relax.

2462
09:28:28.559 --> 09:28:35.080
Deeply and maybe even.

2463
09:28:36.440 --> 09:28:42.239
To fall asleep, depending on what is that you wish

2464
09:28:42.959 --> 09:28:44.160
for yourself.

2465
09:28:45.400 --> 09:28:46.239
In this moment.

2466
09:28:53.199 --> 09:29:02.559
As we know, relaxing is the majority of the process

2467
09:29:02.720 --> 09:29:06.480
of fallen asleep. He had to fall in asleep. Part

2468
09:29:06.760 --> 09:29:14.839
is a tiny day at the end. The deeper relax

2469
09:29:15.279 --> 09:29:21.160
you become, the easier.

2470
09:29:23.720 --> 09:29:24.599
You find.

2471
09:29:25.879 --> 09:29:27.160
Yourself drifting.

2472
09:29:36.720 --> 09:29:40.040
You can also choose stay.

2473
09:29:41.360 --> 09:30:07.959
Focused on my voice and really enjoy the process ratually relaxin.

2474
09:30:11.319 --> 09:30:18.160
Each muscle in your body.

2475
09:30:23.120 --> 09:30:39.279
Endlessly and just observing a sensation.

2476
09:30:43.839 --> 09:30:52.040
After letting go completely.

2477
09:30:58.120 --> 09:31:07.839
This time, we count them six, that's one, and let

2478
09:31:08.040 --> 09:31:09.800
us your.

2479
09:31:09.919 --> 09:31:27.680
Mind calm down more with each number, we say, actually, fear,

2480
09:31:29.760 --> 09:34:36.559
don slur, peaceful, sixty. What don't you want to suit.

2481
09:34:38.879 --> 09:34:45.959
My down sink A.

2482
09:34:49.440 --> 09:35:06.519
Two back says, once you focus on your mind.

2483
09:35:09.879 --> 09:35:19.400
And may notice that there some thoughts still there, maybe

2484
09:35:19.559 --> 09:35:21.319
some stubborn thoughts that.

2485
09:35:23.760 --> 09:35:25.040
For some reason.

2486
09:35:27.800 --> 09:35:28.800
Perhaps you need to.

2487
09:35:28.879 --> 09:35:37.279
Attention what did can do?

2488
09:35:37.639 --> 09:35:44.680
This sad lot to those.

2489
09:35:44.720 --> 09:36:00.800
Thoughts sprinkle and thoughts you know, pattles down this spring.

2490
09:36:03.080 --> 09:36:04.599
That's who's spoken love.

2491
09:36:06.800 --> 09:36:11.319
Towards those thoughts to me but still smiling.

2492
09:36:11.440 --> 09:36:17.760
Do not bang you spring the.

2493
09:36:19.559 --> 09:36:19.919
Wild.

2494
09:36:23.239 --> 09:36:30.760
Just calm down, Slow down, w down.

2495
09:36:34.879 --> 09:36:46.919
Yeah, I think somethings mean thoughts.

2496
09:36:48.239 --> 09:36:57.279
Come down this time seven down to one in each numbers.

2497
09:36:57.360 --> 09:37:12.639
Imagine sprinting is no Christmas nos.

2498
09:37:09.319 --> 09:37:21.000
D me. I love the sports. Now need to ask

2499
09:37:22.360 --> 09:37:23.120
not a way.

2500
09:37:24.720 --> 09:37:25.519
That stement.

2501
09:37:36.559 --> 09:37:54.879
Let's go to that on the seven