Aug. 5, 2025

(no music) (10 hours) Whisper Tuesday | LMBYTS #1406 | Jason Newland | 5th August 2025

(no music) (10 hours) Whisper Tuesday | LMBYTS #1406 | Jason Newland | 5th August 2025
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen when you can faithfully close your eyes.

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This is whisper Tuesday. Let me boy to sleep. Hello, Hello,

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how you doing? Why so itchy? Back? Still getting feedback

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from the whisper sound quality. I'll try to improve. The

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problem is with the whisper. It's it's weird. The better

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of the microphone is the harder it is to pick

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up the whispers for some reason. And then once the

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whisper is done, I have to increase the volume otherwise

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you won't be able to hear it, which kind of

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I don't know. We'll see. H So last night I

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sorted through my book because I had or my books stacked.

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I did I say, I only listen when you can

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safety close your eyes. Of course, this being a whisper

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recorded by the way, if you don't know, okay, Yes,

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So I had all my book stacked on the windowsill.

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It was just a temporary thing, partly because I'm tidying up.

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And also I've heard my help block out some of

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that noise from over the fence. But what it did

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is it seemed it did block out some noise, but

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the air seemed very.

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That there.

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Stifling in air, there was no air flow. It might

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also be because I've been moving books arounds and they

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were dusty. So what I've done is I have separated

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all the books and on my bookcase is the only

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books I have are hypnosis books. How many hypnosis books

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do I have? One, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, twenty,

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twenty one, two, twenty three, twenty four, twenty five, twenty six,

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twenty seven, eight, twenty nine, thirty, thirty one, thirty two,

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thirty three, thirty four, thirty five, thirty six, thirty seven,

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thirty eight, thirty nine, forty, forty one, forty two, forty three,

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forty four, forty five, forty six, forty seven, forty eight,

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forty nine, fifty fifty one, fifty two, fifty three, fifty four,

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fifty five, fifty six, fifty seven, fifty eight, fifty nine, sixty,

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sixty one, sixty two, sixty three, sixty four, sixty five,

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sixty six, six seven, and sixty eight, sixty nine, seventy

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seventy one, seventy two, seventy three, seventy four, seventy five,

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seventy six, seventy seven, seventy eight, seventy nine, eighty, eighty one,

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eighty two, eighty three, eighty four, eighty five, eighty six,

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eighty seven, eighty eight, eighty nine, ninety, ninety one, ninety two,

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ninety three, ninety four, ninety five, ninety six, ninety seven,

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ninety eight, ninety nine. Let's Turn My Head Round one

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hundred one, two, three, four, five, six, seven, eight, nine, ten, eleven,

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two hours, thirteen, fourteen.

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Fifteen, sixteen, seventeen.

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Eighteen, nineteen, twentyeen, twenty one, twenty two, twenty three, twenty four,

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twenty five, twenty six, twenty seven, twenty eight, twenty nine, thirty,

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thirty one, thirty two, thirty three, thirty four, thirty five,

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thirty six, thirty seven, thirty eight, thirty nine, forty, forty one,

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forty two, forty three, forty four, forty five, forty six,

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forty seven, forty eight, forty nine, fifty two, one hundredty two,

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fifty three, fifty four, five, fifty six, forty seven, fifty eight,

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fifty nine, sixty six one, sixty sixty three, sixty four,

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sixty five, seven, sixty eight six nine, seventy seventy one.

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I might have miscounted, but roughly. Oh no, there's another. Okay,

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there's more than that on the other bookcase. There's three bookcases.

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I can't see that one because my head doesn't see

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round corners one two. It's just under two hundred books.

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I've gone hypnosis and now my.

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Neck is all stiff. It's sad and.

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Forty thirty years ago, I would never mentioned that when

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I woke up, I'd have a stiff neck every morning.

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It's almost like parts of my body of just trained us.

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Third.

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Should I relax it?

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Ben?

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He's internally shaken a little bit.

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Are you cold, Vinny? Are you're cold?

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He woke me up.

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I don't know if he woke me up, but he

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kind of woke up at the same time as me.

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I was having some very strange dreams, very strange, well,

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a very strange dream. There was this one I was

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in this I don't know what it was. I really

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don't know what it was.

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I was.

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I had Vinny with me, Yeah, I did.

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I had Vinny.

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And as he does, it's contents of running off and

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in dreams he just does the same thing. And he

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was getting excited. I was in the street and he

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was getting excited to see a lady complete stranger, and

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exactly that's what he does. He gets excited over people.

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And then we go around.

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She walks off and goes around the corner. He's all

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excited and he wraps right away around the van. And

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she said, I don't know how long the lead must

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have been, but it was super long for some reason,

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and she starts the van, which was weird. There was

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another scene in this dream where I'm in the pub

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and it's the old pub where my landlady in the

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landlord used to drink. I've had that dream a few

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times when I kind of was trying to avoid them

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just from awkwardness, and there was someone there. It was weird, okay,

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something I having this conversation with somebody and they're laughing,

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and then I say something that they don't like, and

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I'm completely kind of blocked out of the friendship group.

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And it turned out that there was one particular person

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who I thought I was friends with who's telling everyone,

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you know, basically controlling the environment. Very strange. I mean,

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that's not that's not real life for me. I suppose

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it has been in certain situations, not for quite a while,

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and usually it would not be something that i'd brow

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up with. Yeah, it was weird, like clearing up food

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from the floor. I don't know why, very strange the

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whole thing. I was very tired when I went to

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bed last night, really tired. It was I don't know really,

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I think it was sort of moving about and doing that.

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Sorting out the books.

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I got a little bit of a sweat on or

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create a little bit of a puddle. And yeah, I

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was physically tired when I went to bed, which doesn't

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happen too often. Right now, I'm feeling physically hungry. Oh yes,

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a little bit hungry, my dear.

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M h.

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Yeah yeah, yeah, yeah, yeah, yeah.

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Yeah, yeah, a bit about So today I'm gonna probably

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continue with my little tidy up.

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And just a little bit each day.

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I need to figure a way to soundproof that window, though,

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but not permanently, just when I need it to be soundproofed.

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So I'm thinking of doing is getting some curtains and

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putting them on those It's just basically putting them like

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layer after layer after layer. The thickness of the window

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sill inside the window sill of the window and because

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you know, the window is not just flat, it's but

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it's flat, but the window goes out a little bit

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I suppose, like a little bit of a bay window

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kind of but maybe not.

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No, it's not.

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No, it's not a bay window. But there's a room.

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There's a window sill.

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On the inside.

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So I can.

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Maybe get one, two, three, four or five thick curns

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and just lay them, and I might do the job.

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I look into it. I mean, I could just try

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and get some really thick curtains for the outside. But

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I'm thinking I might need a bit more than that,

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because I don't need not after kind of soundproofing the

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whole time, just when I'm making recordings, and occasionally if

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it gets a little bit too squeaky.

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Out there, but too screaming.

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So much of this massive storm that we're supposed to

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have in didn't get it in this area.

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Had a bit of.

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Wind, not me, but the weather. It was a bit windy.

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Don't be windy, now, was it?

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Of course?

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The weever, the newspeople were giving it a name, Tiffany

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or Barbara or whatever. I don't know why why we

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need to have names for the weather. Yeah, it's very

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un British to be doing stuff like that.

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M h.

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Given a name to weather.

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Oh it's Storm Daniel, It's what's the name Daniels, Dusty Daniels.

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I don't know.

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I just.

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Don't really understand.

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Why way way, way, way a way.

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What might do? Because I might just do this record

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and uploaded just one version the volume is without increasing

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the volume in editing, which means he'll only be one

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version of the recording, or maybe due to two versions,

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one with music one without.

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I don't know.

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So I woke up a bit late to than normal,

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and it's about six o'clock I think on the dot

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one minute past six in the morning, and I'm thinking

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about getting my table out of the storage room and

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put it over where the.

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No.

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That wouldn't work.

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Finished as head dance. No, I'm just thinking I could

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put it over there where the no. I don't think

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that would work. I don't know, so be on the

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left hand side of the room where the bookcases are.

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The problem with that is I would struggle to get

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my chair behind it. Mind you, I'm kind of againting

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to the point where I don't want to sit at

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those tables anymore near the near the TV. So perhaps

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I could just add that chair permanently behind the table

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by two years now. Yeah, I do not do sit

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at that table when I do editing. So maybe because

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I got two desks with the TV on, I'm starting

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to think that maybe I should move that TV up

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onto the wall, get a bracket and move onto the wall,

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which would free some space, and maybe I could get

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rid of the desks, but probably not. I think it's

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an okay set up as it is. I think it's

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all right. Actually, yeah, it's okay. I'm feeling quite relaxed.

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I'm just glad it's still late at six in the morning.

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I feel like the summer is just, I don't know, gone,

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because now we're in August. We have nice days in

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AUGUSTA never I do wonder why the school holidays don't

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start till the end of July and go through to August,

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because really, June and July are the best months of summer.

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If we have a good summer, June and July usually

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the months where the summer is most summery like a

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lot if people like August, things start to cool down.

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It's cooler in the morning, cooler in the evening, starting

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to get darker in the evening, it's getting lighter later.

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In the morning.

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You know, things are starting to kind of bitter better,

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moving towards autumn slowly, but and it will be Christmas.

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I mean this time of year, where is it sat

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the kids go back to school in September.

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Then there's.

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Halloween end of October, Bonfire Night be kind of November,

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in Christmas in December, and then it's January again, another

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new year, two thousand and twenty six, I do believe.

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And of course there's this month when I turned fifty five,

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I was twenty year older at the end of the month.

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Didn't bother me when I was in my twenties above,

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when I was in my late twenties, going from twenty

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nine to thirty, Yeah, that wasn't I wasn't doing cartwheels,

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That's all I'm saying. Yeah, I don't think I am. Yeah,

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is this something about which is weird now to say

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it out loud, But turning thirty it seemed old back then.

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Now I realize nearly twenty five years later, twenty five

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years yours, nearly half my life later. In fact, Yeah,

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I realized thirty was incredibly young. Really, I wasn't old.

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I was never old at thirty. I just felt it.

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There is a degree of being treated differently that might

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just been in my mind. But I didn't feel the

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same as I did in my twenties. But I know

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one thing, I definitely did not feel like I'm in

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my fifties kind of Even sometimes I say my age,

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and I might ask myself my age, and I say

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to myself, oh, I'm forty five, forty four, and then

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I remember and I say, wait a minute, no, you're not.

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I said, yes, I am.

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No I'm not.

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Yes you are.

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I wait a minute, I'm fifty four. Wow. Just doesn't

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necessarily sound correct, even though it is correct.

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Precise.

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Okay, So I'm kind of thinking planning five years ahead.

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What do I want to do with the next five

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years of my life? H How do I want to

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00:28:19.799 --> 00:28:31.319
spend that time? How can I help the most amount

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00:28:31.400 --> 00:28:45.559
of people? There's gotta be away. They just must, they must,

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they must, they must.

245
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Be away to I mean.

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00:28:59.400 --> 00:29:06.480
Technique, they just carry on as I am. But I'm

247
00:29:06.519 --> 00:29:09.440
not satisfied at what I've done nor what I'm doing.

248
00:29:10.200 --> 00:29:13.480
I want to do more. I want to reach more

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people and hopefully help more people. I'm just not sure how.

250
00:29:53.559 --> 00:30:03.400
So there, I.

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00:30:03.319 --> 00:30:07.480
Haven't really said much of I thirty minutes of me

252
00:30:07.680 --> 00:30:16.480
talking and I've not really said anything. It's a skill,

253
00:30:17.440 --> 00:30:30.400
and yes, skilly, skilly, skilled skill. My time's curkling.

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For thirty fairly worthy.

255
00:30:54.279 --> 00:31:08.319
Finny seems fairly happy where he's never satisfied. He always

256
00:31:08.400 --> 00:31:29.880
wants more, always wants something. But that's okay. I don't

257
00:31:29.960 --> 00:31:30.799
need him to.

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00:31:36.960 --> 00:31:37.480
Send me.

259
00:31:39.720 --> 00:31:46.119
Thank you cards, you know, dear Daddy, thank you for

260
00:31:46.240 --> 00:31:46.799
letting me.

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Eat and sleep on your bed.

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00:31:51.720 --> 00:31:58.359
No, I don't think that go down very well. Thank

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00:31:58.400 --> 00:32:02.039
you for taking me into the sad In park every day,

264
00:32:03.240 --> 00:32:07.240
walking in the same place every day.

265
00:32:08.119 --> 00:32:10.319
It's so boring that thank you.

266
00:32:12.000 --> 00:32:18.920
Maybe thank you for all those facts.

267
00:32:19.839 --> 00:32:20.920
It's been a pleasure.

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Maybe not relax in a more deep and m meaningful way,

269
00:33:03.720 --> 00:33:08.759
Maybe in a way that can not just allow you

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00:33:09.240 --> 00:33:19.279
to feel calmer now and throughout the time we spend

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00:33:19.319 --> 00:33:28.000
together here, not just relaxed at the end of the recording,

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00:33:28.119 --> 00:33:32.920
when it's finished and you can enjoy that sense of

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00:33:34.440 --> 00:33:49.599
comfort and peace, But also I think it would be

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00:33:49.759 --> 00:34:05.960
nice to have those feelings of relaxation continue for longer

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after the recording has ended, so that you can still

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00:34:20.119 --> 00:34:30.039
benefit from listening to my voice maybe in a few

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00:34:30.039 --> 00:34:45.880
hours time, perhaps tomorrow, and then by listening regularly, especially

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

279
00:34:50.559 --> 00:34:57.559
I sometimes I'll find one particular recording that really resonates

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00:34:57.599 --> 00:35:03.960
with me, and I just listened to it over and

281
00:35:04.000 --> 00:35:17.400
over again every morning, every evening. There was this recording

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00:35:17.639 --> 00:35:23.920
from We're going back to about nineteen ninety nine. It

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00:35:24.079 --> 00:35:29.719
wasn't hypnosis, but it was a guided visualizations. It kind

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00:35:29.719 --> 00:35:36.840
of was hypnosis, really, and I managed to find it

285
00:35:36.920 --> 00:35:40.800
again and it still has the same effect on me,

286
00:35:43.440 --> 00:35:53.159
And part of it was the person's voice relaxed me

287
00:35:57.159 --> 00:36:03.800
just felt so peaceful, and I'd look forward to listening

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00:36:04.360 --> 00:36:16.519
to her in the morning and in the evening. And

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00:36:16.800 --> 00:36:25.719
I knew before even pressing the play button. As soon

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00:36:25.760 --> 00:36:29.920
as I've done that, pressed the play button. This is

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00:36:30.320 --> 00:36:41.280
in the days of CD players, press the play button,

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00:36:44.679 --> 00:36:47.599
if that it might have even been a tape tape recorder.

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00:36:48.800 --> 00:36:57.199
I'd lie down on the bed and then even without

294
00:36:57.719 --> 00:37:10.719
necessarily listening to her words because I had to memorized. Really,

295
00:37:15.360 --> 00:37:21.360
it was as if my body knew exactly what to do,

296
00:37:26.159 --> 00:37:48.000
and the muscles just almost went into automatic relaxation, and

297
00:37:48.119 --> 00:38:01.760
I remember my mind would slow down. Now. Now, I

298
00:38:02.159 --> 00:38:08.400
was listening to this recording in the early days of

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00:38:08.519 --> 00:38:19.199
learning hypnosis, and long before I ever made any videos

300
00:38:19.320 --> 00:38:24.039
or audio recordings myself, because I didn't start doing that

301
00:38:24.199 --> 00:38:38.000
till two thousand and six. But I knew, I knew

302
00:38:38.320 --> 00:38:51.079
how helpful I found being able to just let go,

303
00:38:54.079 --> 00:38:59.480
to have that trust in the person that I'm listening to,

304
00:39:07.159 --> 00:39:15.199
knowing that it's going to be just as relaxing, if

305
00:39:15.320 --> 00:39:24.679
not more so. Each time you hear my voice, you

306
00:39:24.760 --> 00:39:36.400
may feel the same. Some people have been listening to

307
00:39:36.480 --> 00:39:50.400
me for over a decade, maybe not solidly, obviously not

308
00:39:50.400 --> 00:39:56.719
twenty four hours a day, but maybe people come back.

309
00:39:58.559 --> 00:40:13.599
Some people maybe listen every day. That's something that I

310
00:40:13.639 --> 00:40:29.679
do which you may not realize by listening, is when

311
00:40:29.960 --> 00:40:45.440
I record these recordings. Now, for example, I also am

312
00:40:45.719 --> 00:40:59.440
affected by the words that I say. So if I

313
00:40:59.480 --> 00:41:06.880
said to you, focus on your feet, notice your feet relaxing,

314
00:41:10.360 --> 00:41:18.280
I will be focusing on my feet. I will be

315
00:41:18.400 --> 00:41:36.480
noticing my feet relaxing. If I said, focus on your hands,

316
00:41:39.280 --> 00:41:48.800
and maybe notice the difference between each hand, Perhaps notice

317
00:41:48.920 --> 00:41:55.000
the the air in the room, the temperature of the room.

318
00:41:56.840 --> 00:42:07.239
On the backs of your hands. You may start to

319
00:42:07.800 --> 00:42:15.880
notice what almost feels like a very light breeze, even

320
00:42:15.920 --> 00:42:20.159
though there may not be any type of breeze at

321
00:42:20.199 --> 00:42:33.199
all where you are right now. And as you become

322
00:42:33.840 --> 00:42:48.239
aware of your hands, I'm also aware of how relaxed

323
00:42:48.519 --> 00:43:12.280
my hands are feeling now and when it comes to

324
00:43:13.840 --> 00:43:19.840
potentially drifting off to sleep, which may be the reason

325
00:43:20.159 --> 00:43:36.480
you're listening, I also feel drowsy when I make these recordings.

326
00:43:41.159 --> 00:43:57.639
I also notice my mind drifting. In fact, at times

327
00:43:59.559 --> 00:44:13.480
I've had to be fallen asleep without even noticing, and

328
00:44:13.480 --> 00:44:24.440
then I carry on talking and it's suddenly when I

329
00:44:24.519 --> 00:44:33.920
listen back to do the editing, I hear snoring, and

330
00:44:34.000 --> 00:44:43.920
I think, I don't remember snoring. I remember talking. Was

331
00:44:43.960 --> 00:44:51.159
it snoring? Was a pig turned up? That's why I

332
00:44:51.239 --> 00:44:59.360
sound like when I snare and I get really into

333
00:44:59.440 --> 00:45:12.440
the a whole experience. I don't know how you feel.

334
00:45:18.639 --> 00:45:25.199
How relaxed do you feel in your feet, how relaxed

335
00:45:29.000 --> 00:45:50.119
you feel in your hands. I have noticed more and

336
00:45:50.320 --> 00:46:09.239
more that the more relaxed, deeper level of comfort you feel,

337
00:46:12.840 --> 00:46:29.039
the easier your breathing becomes. It's almost like that additional

338
00:46:32.159 --> 00:46:53.159
muscle relaxation. So this allows you to breathe easier without

339
00:46:54.599 --> 00:47:25.599
necessarily focusing on your breath, however, being able to notice

340
00:47:25.960 --> 00:47:55.719
the ease in which you breathe so naturally, you breathe

341
00:47:56.280 --> 00:48:39.960
so very easily and mooly. Whenever I imagine my breathing improving.

342
00:48:45.679 --> 00:49:00.760
When I've got my eyes closed, I tend to visualize

343
00:49:01.119 --> 00:49:15.480
a beautiful field with trees and flowers producing all that

344
00:49:17.559 --> 00:49:50.320
life giving oxygen. It feels nice to, if nothing else,

345
00:49:53.519 --> 00:50:27.639
just taking some time away from everything, enjoying that feeling

346
00:50:28.039 --> 00:51:18.639
of peace serenity with a joyful heart. Time seems to

347
00:51:18.800 --> 00:51:53.920
just drip by, so very slowly, relaxed, so deeply peaceful,

348
00:52:03.840 --> 00:52:46.039
completely unattached to any thoughts whatsoever in this moment, completely

349
00:52:46.320 --> 00:54:03.960
free noticing that your mind has slowed down. Slowed down

350
00:54:04.079 --> 00:54:32.639
because nothing really requires your attention. You can enjoy the

351
00:54:32.639 --> 00:54:44.639
physical sensations of allowing the stress to rip out of

352
00:54:44.679 --> 00:55:04.280
your body, to appear out of every part of your

353
00:55:04.320 --> 00:55:54.599
body being released from your brain, your mind slowly but surely,

354
00:56:01.440 --> 00:56:55.599
the muscle sing les relax rex so very deeply, so deeply,

355
00:57:13.360 --> 00:57:41.400
and the feelings, the pleasant feelings in your arms and shoulders,

356
00:57:41.440 --> 00:58:23.960
deepening each part of your body further and deeper and deeper. Noticine,

357
00:58:24.360 --> 00:58:50.920
the feelings in the back of your neck, the feelings

358
00:58:51.079 --> 00:59:39.960
in your wrists, muscles, in front of your body, I

359
00:59:40.119 --> 01:00:24.000
all say, feeling peaceful deeply, there's a sense of peace

360
01:00:28.480 --> 01:01:08.440
spreads through your fairy core. Even when you focus on

361
01:01:08.480 --> 01:02:07.599
your mind. Your mind becomes beve and slower, even deeper, relaxing,

362
01:02:31.519 --> 01:03:09.400
so very slow, your stomach peace for in your stomach

363
01:03:31.519 --> 01:04:05.639
you're back. Notice. Notice how relaxed you'd never feel in

364
01:04:05.800 --> 01:04:38.519
the hole of your back. You spy from your brain

365
01:04:38.960 --> 01:04:46.800
all the way down the middle of your back, sending

366
01:04:47.119 --> 01:05:22.679
and receiving millions of messages every day, decomfort increasing deeply relaxed.

367
01:05:52.800 --> 01:06:27.440
You means legs, spreading these signals down a spine or

368
01:06:27.559 --> 01:06:51.159
cord into every part of your body, your shins and

369
01:06:51.280 --> 01:07:42.880
your calf, muscles, your elbows. Feelings of peace and tranquility

370
01:07:46.800 --> 01:08:00.800
spreading through your body, tips of your toes, to your eyes,

371
01:08:05.199 --> 01:08:14.679
your fingers, all the way till you lower back. Mhm.

372
01:08:24.039 --> 01:09:25.239
I thinker Rea, the thinker, pace drift in mind, just

373
01:09:25.800 --> 01:09:51.840
wandering away, happy to let go, let go completely, let go,

374
01:10:17.239 --> 01:11:14.840
so tranquil the whole body enjoying a sense listening Guy

375
01:11:18.359 --> 01:13:18.439
he for more pen join the space, this space of peace.

376
01:13:21.560 --> 01:15:25.279
And safety, sur ary, relaxed, letting go.

377
01:15:43.159 --> 01:15:50.760
Maybe we can just focus on the different parts of

378
01:15:50.880 --> 01:16:24.880
your body, just to notice you fool head and your

379
01:16:24.960 --> 01:17:31.159
eyes it too, so Louise, noticing the sense of complete freedom,

380
01:17:43.199 --> 01:20:23.840
absolute freedom, peace, energy, pace to breathe, so much easier loose.

381
01:20:44.960 --> 01:20:56.560
You may have or may not have noticed your mind

382
01:20:57.279 --> 01:22:04.359
drifted peaceful more, even more deeply in the direct total

383
01:22:09.000 --> 01:23:34.319
bliss for pace, bliss for pace, to reft to to peace,

384
01:24:05.119 --> 01:25:14.239
so calm, let him go, peace with mind Rex body

385
01:25:17.960 --> 01:26:14.640
so relaxed, so relaxed. Your body feels almost invisible, so

386
01:26:15.319 --> 01:27:35.319
very relaxed. I'm peaceful, so peaceful, RelA lia And you

387
01:27:35.359 --> 01:27:42.560
could start to notice that you are feeling more relaxed,

388
01:27:45.520 --> 01:27:55.359
even though I've not purposely focused your mind upon that

389
01:27:56.640 --> 01:28:02.760
sense of physical comfort that is growing within you throughout

390
01:28:02.800 --> 01:28:15.680
your body, and your mind starts to slow down, And

391
01:28:15.760 --> 01:28:23.239
that could be almost in recognition of I guess my

392
01:28:23.479 --> 01:28:38.359
speech not being particularly fast, and things just generally feel calmer.

393
01:28:41.760 --> 01:28:49.720
Just by listening to my voice, you give yourself an

394
01:28:49.800 --> 01:28:57.800
opportunity to take a break from the day, take a

395
01:28:57.840 --> 01:29:05.520
break from your life as it is, and to give

396
01:29:05.560 --> 01:29:14.000
yourself a rest, giving yourself permission to take some time off,

397
01:29:16.239 --> 01:29:21.640
and to allow your body to relax and allow your

398
01:29:21.760 --> 01:29:32.399
mind to slow down, which in turn releases the tension

399
01:29:33.800 --> 01:29:42.560
and he stresses that you had in your body. It's

400
01:29:42.600 --> 01:29:47.199
almost as if the parts of your body just open up,

401
01:29:48.479 --> 01:29:59.840
allowing the negativity out and at the same time replace

402
01:30:00.119 --> 01:30:10.279
in that negativity with positive heathing energy which then fills

403
01:30:10.319 --> 01:30:19.199
your body up and your mind to also starts to

404
01:30:21.640 --> 01:30:36.640
appreciate those feelings of increasing confidence, an almost uplifting feeling,

405
01:30:38.680 --> 01:30:52.720
positive healing, an energy that spreads through your body like

406
01:30:52.840 --> 01:31:03.119
a wave of comfort, and all this comes and just

407
01:31:06.680 --> 01:31:15.439
allowing yourself a few minutes, maybe half an hour, however

408
01:31:15.560 --> 01:31:25.279
long you want it to be, to just rest and

409
01:31:25.439 --> 01:31:35.479
allow your mind and your body to almost reset itself

410
01:31:38.319 --> 01:31:54.119
to the settings of comfort and relaxation, calmness, which allows

411
01:31:54.439 --> 01:32:07.239
more room for feelings of pleasure and happiness to move

412
01:32:07.720 --> 01:32:16.520
around your body and into your mind, almost as if

413
01:32:16.560 --> 01:32:26.359
your mind and your body are sinking together, almost mirroring

414
01:32:27.159 --> 01:32:40.079
each other with that growing positivity and calmness, and it

415
01:32:40.119 --> 01:32:47.840
feels nice. It really does feel nice to know that

416
01:32:47.880 --> 01:32:57.079
you are the one that has allowed yourself to feel

417
01:32:57.520 --> 01:33:12.159
more comfort and to experience more at this deep relaxation

418
01:33:13.520 --> 01:33:27.760
spreading throughout your body, and as I focus on each

419
01:33:28.119 --> 01:33:33.760
part of your body, you can notice that that part

420
01:33:37.720 --> 01:33:50.960
becomes even more relaxed just by focusing on it, becomes

421
01:33:51.119 --> 01:34:04.279
even more calm and comfortable just by focusing. And as

422
01:34:04.319 --> 01:34:12.479
I move down your body, starting at your head, the

423
01:34:12.520 --> 01:34:19.760
parts that you've already focused on will continue to relax

424
01:34:20.079 --> 01:34:26.960
deeply and those parts that we've not yet focused on

425
01:34:29.279 --> 01:34:40.720
or just automatically release any remaining tension in anticipation of

426
01:34:40.920 --> 01:34:53.800
even more comfort about to come. Now, I'm going to

427
01:34:53.920 --> 01:35:00.239
start by focusing on your forehead. Just be in a

428
01:35:00.359 --> 01:35:09.920
where the feelings of your forehead and any background sounds

429
01:35:11.359 --> 01:35:16.239
like mister Herbert the Pigeon can just allow you to

430
01:35:16.399 --> 01:35:23.680
feel even more relaxed. Just means you're in the moment.

431
01:35:26.760 --> 01:35:33.800
This isn't this isn't a sterile environment. This is the world.

432
01:35:35.560 --> 01:35:41.600
I live in the countryside, so there's lots of nature

433
01:35:42.119 --> 01:35:52.640
sounds around. So as you focus on your forehead, just

434
01:35:52.840 --> 01:36:01.039
notice how it becomes even more relaxed as you focus

435
01:36:02.960 --> 01:36:07.479
only on my voice and that part of your body.

436
01:36:12.640 --> 01:36:20.960
Moving down to your eyes, focusing on your eyes, noticing

437
01:36:23.399 --> 01:36:33.119
how your eyelids feel so heavy yet so light at

438
01:36:33.159 --> 01:36:39.600
the same time, and all the muscles around your eyes

439
01:36:39.840 --> 01:36:54.319
relaxing completely. Moving your focus down to your mouth, your lips,

440
01:36:54.760 --> 01:37:01.399
your tongue, your teeth, and your gums, the whole of

441
01:37:01.520 --> 01:37:16.560
your mouth, relaxing, calm and loose as you focus now

442
01:37:17.119 --> 01:37:24.000
on your jaw, not just the parts of your jaw

443
01:37:24.159 --> 01:37:28.560
near your mouth and your chin, but all the way

444
01:37:28.680 --> 01:37:35.039
up the size of your face to your ears, the

445
01:37:35.279 --> 01:37:46.720
hole of your jaw, feeding more relaxed.

446
01:37:50.479 --> 01:37:58.720
Calm.

447
01:37:59.039 --> 01:38:08.199
Focusing on your neck, the front of your neck and

448
01:38:08.239 --> 01:38:21.279
your throat relaxing and loose and calm. The side of

449
01:38:21.399 --> 01:38:26.680
your neck, the right and left side of your neck,

450
01:38:29.640 --> 01:38:33.039
relax and lease.

451
01:38:36.800 --> 01:38:40.039
And calm.

452
01:38:43.920 --> 01:38:50.800
And now the back of your neck, focusing on the

453
01:38:50.880 --> 01:39:01.319
back of your neck, letting go of any tension that

454
01:39:01.479 --> 01:39:10.399
may have been there before, and enjoying that sense of

455
01:39:11.359 --> 01:39:22.079
increasing comfort and release that you can experience in the

456
01:39:22.159 --> 01:39:34.399
back of your neck. Moving down your back and moving

457
01:39:34.640 --> 01:39:39.039
either side of your spine right from the top of

458
01:39:39.079 --> 01:39:44.680
your back all the way down to the bottom of

459
01:39:44.720 --> 01:40:01.720
your back, down to your lower back and as you

460
01:40:01.920 --> 01:40:09.279
move up and down your spine, you can feel the

461
01:40:09.479 --> 01:40:24.560
muscles either side of your spine relaxing even more. And

462
01:40:24.640 --> 01:40:31.520
as those muscles relax, that sense of comfort starts to

463
01:40:31.560 --> 01:40:42.000
spread outwards from your spine into both sides of your back,

464
01:40:45.760 --> 01:40:49.479
the top of your back, the middle, and your lower back.

465
01:40:53.000 --> 01:41:00.000
And as you scan gently and slowly up and down

466
01:41:00.239 --> 01:41:05.159
on your back, there's the muscles in the top of

467
01:41:05.239 --> 01:41:15.079
your back relax and become looser. The muscles in the

468
01:41:15.119 --> 01:41:22.239
middle of your back also seem to just almost divide

469
01:41:22.600 --> 01:41:35.880
from each other, separating and almost melting. And in your

470
01:41:35.960 --> 01:41:43.039
lower back there seems to be an extra special feeling

471
01:41:47.039 --> 01:41:58.560
of comfort. The spreads into your hips, so down your

472
01:41:58.640 --> 01:42:06.479
lower back, get into your hips, into the area where

473
01:42:06.479 --> 01:42:15.000
your cosicks are, and into your buttocks, and all these

474
01:42:15.159 --> 01:42:24.439
muscles that spread bring your lower back into your hip

475
01:42:24.520 --> 01:42:43.960
area start to melt, start to really let go. I

476
01:42:44.119 --> 01:42:49.000
don't even know where about. To focus on your shoulders.

477
01:42:50.680 --> 01:42:57.840
Your back and your spine will continue to let go,

478
01:43:00.760 --> 01:43:07.159
continue to relax so.

479
01:43:10.000 --> 01:43:10.600
Calmly.

480
01:43:15.279 --> 01:43:20.239
And if you focus on your shoulders, you may notice

481
01:43:20.479 --> 01:43:24.520
that they're already feeling.

482
01:43:27.279 --> 01:43:39.760
Really loose, already feeding.

483
01:43:44.159 --> 01:44:01.920
Calm and feeling those muscles. The move from your neck

484
01:44:03.319 --> 01:44:22.800
into your shoulders feel so soft and gentle, so smooth.

485
01:44:28.319 --> 01:44:40.760
And calm, and.

486
01:44:40.720 --> 01:44:53.640
The feeding in your shoulders seems to spread deep into

487
01:44:53.680 --> 01:45:04.119
your shoulders, that sense of relaxation, not just traveling deeply

488
01:45:04.479 --> 01:45:21.439
into your muscles, but also relaxing the bones and moving

489
01:45:21.560 --> 01:45:29.880
all the way to underneath your arms, relaxing a whole

490
01:45:30.039 --> 01:45:35.600
area between the tops of your shoulders and underneath your arms.

491
01:45:39.800 --> 01:45:55.039
He then you feel so relaxed and comfortable in your shoulders,

492
01:45:58.520 --> 01:46:20.760
which sends down deep healing message into your arms. And

493
01:46:20.840 --> 01:46:25.960
you may feel almost as if your arms are not

494
01:46:26.039 --> 01:46:48.960
even there because they're so relaxed, so deeply relaxed, so

495
01:46:48.960 --> 01:47:20.159
so calm.

496
01:47:05.279 --> 01:47:05.439
So.

497
01:47:12.079 --> 01:47:27.199
Poose, not feeling spreading all the way down your arms

498
01:47:29.880 --> 01:48:00.000
two elbows, including your elbows circumforts, spreads your away into wrists.

499
01:48:02.760 --> 01:48:17.920
There are forearments and your wrists so heavy yet at

500
01:48:18.039 --> 01:49:02.239
the same time so light and gentle. Focusing now on

501
01:49:04.720 --> 01:49:58.239
your hands, my hands, so peaceful in your hands, the

502
01:49:58.680 --> 01:50:21.800
sense of real peace. It just seems to I feel

503
01:50:24.039 --> 01:50:32.439
so familiar when your hands relax deeply.

504
01:50:40.359 --> 01:50:40.720
Mhm.

505
01:50:41.840 --> 01:52:08.319
Eyes, Yeah, thing is you things sadness, your finger tips,

506
01:52:36.960 --> 01:52:56.119
moving your attention to the front to your body, so comfortable,

507
01:53:07.079 --> 01:54:34.840
move man, your fortress, to legs, love musculs in your thighs,

508
01:54:51.600 --> 01:55:29.079
your knees, so relaxed, a calf muscles and just shames

509
01:55:32.720 --> 01:57:44.960
compresia four and the faathing in your feet so peaceful,

510
01:57:47.039 --> 01:58:45.640
so calm, so peaceful, sircom so peaceful, sycom so peace

511
01:58:46.279 --> 01:59:18.840
f sing peace fall so calm, loving that deep relaxation,

512
01:59:20.560 --> 01:59:37.880
to spread your chest, in your stomach, so letting go

513
01:59:40.039 --> 01:59:58.920
of everything. So I'm gonna start counting down now from

514
01:59:59.039 --> 02:00:07.680
twenty down to one. You can imagine in a way

515
02:00:07.760 --> 02:00:13.840
it's like just walking down some steps and each step

516
02:00:14.239 --> 02:00:20.399
or twenty steps, and each step represents a level of comfort.

517
02:00:23.880 --> 02:00:39.279
Each step represents a deepening of that comfort and the

518
02:00:39.479 --> 02:00:45.560
furvies you walk down those steps a deeper and more

519
02:00:45.640 --> 02:02:41.399
relaxed you feel. So starting with number twenty twenty, nineteen, eighteen, seventeen,

520
02:03:27.720 --> 02:10:50.520
sixteen three four four see too well fa f nine

521
02:11:01.319 --> 02:15:46.319
h h eight seven s six five.

522
02:16:02.840 --> 02:17:05.600
Five four.

523
02:20:43.399 --> 02:21:50.159
One. Now, as you focus on your eyes, We're gonna

524
02:21:50.239 --> 02:22:01.360
count down from ten douts one. Focus on and just

525
02:22:01.639 --> 02:22:09.559
on your eyes, your eyelids, the muscles around your eyes,

526
02:22:12.639 --> 02:22:21.280
your eye walls themselves, our whole area that makes up

527
02:22:21.399 --> 02:22:37.440
your eye. And as we count down from ten down

528
02:22:37.520 --> 02:22:53.040
to one, whilst focusing on your eyes, you'll become twice

529
02:22:53.559 --> 02:23:05.000
is relaxed with each number counting out, and you may

530
02:23:05.280 --> 02:23:14.799
find the all you want to do is just drift

531
02:23:15.319 --> 02:23:24.799
off to sleep. And if that's what you want, then

532
02:23:25.000 --> 02:23:37.600
just allow yourself to do that. Now, focus in on

533
02:23:37.760 --> 02:23:45.079
your eyes. I'm going to begin counting down from ten

534
02:23:45.440 --> 02:23:46.399
down to one.

535
02:23:50.440 --> 02:24:00.040
Right now, ten.

536
02:24:26.000 --> 02:33:12.719
Nine eight seven five four three two one. So counting

537
02:33:12.840 --> 02:33:26.079
down from ten to one ten nine eight seven six

538
02:33:28.319 --> 02:33:48.479
five four three two one. And maybe that was a

539
02:33:48.559 --> 02:33:52.680
bit too quick in order to relax. Maybe it's a

540
02:33:52.719 --> 02:33:58.840
bit too fast for you to notice the calming of

541
02:33:58.959 --> 02:34:05.639
your body, maybe even a little bit of pressure there.

542
02:34:05.840 --> 02:34:09.319
Like you'll count it down from ten to one. Would

543
02:34:09.319 --> 02:34:12.760
you expect me to do? Man, expect me to stick

544
02:34:12.840 --> 02:34:22.639
old floppy just because you're counting down. We could try

545
02:34:22.639 --> 02:34:28.959
it again, but this time I go this lower. This time,

546
02:34:30.239 --> 02:34:35.200
as you focus on the whole of your body before

547
02:34:35.280 --> 02:34:42.239
we focus on your legs, just notice how your body

548
02:34:42.399 --> 02:34:57.360
does start to feel more relaxed with every number that

549
02:34:57.479 --> 02:35:56.399
I count down ten nine eight seven six five four three.

550
02:36:00.040 --> 02:36:10.040
Mm two.

551
02:36:30.840 --> 02:36:47.959
One and just notice how how you feel, generally, how

552
02:36:48.000 --> 02:37:02.120
your body feels. It's not necessarily even about yeah, counting

553
02:37:02.280 --> 02:37:09.360
down from ten to one. It's that space that you have,

554
02:37:10.719 --> 02:37:29.159
that space between being active physically or mentally to just

555
02:37:33.920 --> 02:37:39.079
sitting or lying down, just being there, not doing anything,

556
02:37:39.280 --> 02:37:45.879
not saying anything, or needing to think about anything. So

557
02:37:46.600 --> 02:37:49.600
it opens up a space, you know, a bit of

558
02:37:49.680 --> 02:38:00.639
a space, a gap. And the more I count down

559
02:38:00.719 --> 02:38:08.079
from ten to one, the bigger that gap becomes. So

560
02:38:08.200 --> 02:38:20.600
there's that gap of calmness, of comfort, relaxation. It's a

561
02:38:20.760 --> 02:38:34.799
nice feeling, and it moves those stresses or discomforts physically

562
02:38:35.000 --> 02:38:54.000
or emotionally, moves them away. Allows you to just slow down,

563
02:38:57.600 --> 02:39:00.520
someone to count again from ten down to one, and

564
02:39:00.719 --> 02:39:10.680
notice that gap widening, the gap. And as it widens,

565
02:39:10.760 --> 02:39:16.799
it's almost like the stress and attention falls into the

566
02:39:16.879 --> 02:40:38.040
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four,

567
02:40:56.399 --> 02:41:47.559
three two one, And how did you look body feel?

568
02:42:02.680 --> 02:42:18.920
Can you notice that you feeling calmer, the feeling more relaxed.

569
02:42:41.399 --> 02:42:45.760
As we now focus on your legs, just your legs.

570
02:43:01.760 --> 02:43:06.600
We're just going to start with focusing on your thighs.

571
02:43:21.399 --> 02:43:25.719
Of course, it's not the most exciting thing to be doing,

572
02:43:26.520 --> 02:43:32.879
because I'm sure, like most of your body is not

573
02:43:32.959 --> 02:43:45.120
a lot going on right now. Just focusing on the

574
02:43:45.280 --> 02:43:51.319
whole of your thighs, the tops of your thighs, the

575
02:43:51.639 --> 02:43:58.280
sides of your thighs, the bottoms of your thighs, you're

576
02:43:58.399 --> 02:44:03.680
outer thighs and you're inner thighs. Basically the whole of

577
02:44:03.760 --> 02:44:11.559
your thigh that leads into your hip and it goes

578
02:44:12.600 --> 02:44:22.680
down to your knee joint. Now, this is a big area.

579
02:44:27.200 --> 02:44:32.120
It's a very heavy area. It's very strong, probably the

580
02:44:32.239 --> 02:44:46.920
strongest muscles in your body or in your thighs. But

581
02:44:47.000 --> 02:44:55.399
I don't think we perhaps give enough attention to our thighs.

582
02:45:01.360 --> 02:45:12.120
Perhaps we don't acknowledge how important our thighs are to

583
02:45:12.280 --> 02:45:32.920
our lives, how much they actually do for us all

584
02:45:33.000 --> 02:45:43.440
through our lives. And it may seem to sound really weird,

585
02:45:43.559 --> 02:45:51.959
but I think that all of our body parts, especially

586
02:45:52.079 --> 02:45:59.680
our thighs, need some TLC, a bit of love shown,

587
02:46:00.680 --> 02:46:18.920
a bit of acknowledgement, thank you, gratitude for what our

588
02:46:19.079 --> 02:46:28.399
thighs do for us. And I know this may sound

589
02:46:28.479 --> 02:46:34.719
a bit strange. Maybe you think, why am I sure

590
02:46:34.799 --> 02:46:37.319
how I should be out in the garden hugging a

591
02:46:37.440 --> 02:46:45.840
tree or something. Well, it's hard to set a microphone

592
02:46:45.920 --> 02:46:48.920
up on a tree. That's why I'm doing this indoors.

593
02:46:48.959 --> 02:46:52.440
Otherwise I would be outside hugging a tree. Now I

594
02:46:52.559 --> 02:47:01.319
can't see the television from the tree. If you move

595
02:47:01.399 --> 02:47:10.719
down to your knees gain such an important part. And

596
02:47:11.319 --> 02:47:15.799
I think we don't necessarily I'll speak for myself here,

597
02:47:18.280 --> 02:47:23.360
I don't necessarily appreciate all that my knees do for

598
02:47:23.479 --> 02:47:29.959
me until I have a problem with my knee. It's occasionally,

599
02:47:30.040 --> 02:47:35.000
if I ever maybe i'll pash it, or it's aching

600
02:47:35.200 --> 02:47:41.559
for some reason. It's then that I realize how much

601
02:47:41.680 --> 02:47:45.319
it does. You know, the benefit of being able to

602
02:47:46.280 --> 02:47:55.479
use my legs without any kind of physical discomfort is

603
02:47:56.319 --> 02:48:05.040
a beautiful thing that's possibly not appreciated until it's temporarily removed.

604
02:48:06.159 --> 02:48:13.159
You know that's comfort. But as you focus on your knees,

605
02:48:15.319 --> 02:48:20.959
regardless of how your knees feel, you can have that

606
02:48:21.239 --> 02:48:27.399
sense of gratitude and love to your knees for all

607
02:48:27.520 --> 02:48:39.760
that they do for you. And you can still have

608
02:48:39.920 --> 02:48:44.040
that attention on your thighs and maybe notice how your

609
02:48:44.159 --> 02:48:56.040
thighs feel. Maybe you've noticed that they are relaxing more

610
02:48:57.840 --> 02:49:09.440
deeply as you focus now on the bottoms of your legs,

611
02:49:09.920 --> 02:49:15.680
your shins, and your calf muscles, the bones between your

612
02:49:16.639 --> 02:49:22.319
knees and your feet incorporate, and of course your ankles

613
02:49:24.639 --> 02:49:35.760
so important. Anyone that's had even like the slightest sprain

614
02:49:35.879 --> 02:49:42.840
of an ankle knows how how much we take our

615
02:49:43.040 --> 02:49:51.600
ankles for granted. And it's kind of strange in a

616
02:49:51.639 --> 02:49:57.239
way when you think that. You know, logically, our wrists

617
02:49:57.399 --> 02:49:59.959
are a lot thinner than the rest of our own,

618
02:50:01.399 --> 02:50:04.959
which is okay, it doesn't can't see any problem with

619
02:50:05.040 --> 02:50:10.440
that because we're just picking stuff up. But our ankles

620
02:50:12.280 --> 02:50:22.200
so much thinner than the rest of our legs, and

621
02:50:22.319 --> 02:50:26.840
from a physics perspective or logical even it doesn't really

622
02:50:26.920 --> 02:50:34.159
make sense that all this weight would ultimately be resting

623
02:50:35.200 --> 02:50:45.200
on your ankles then leading to your feet, that thin area,

624
02:50:46.680 --> 02:50:56.280
thin bone. Yeah, it does so much great work. Supports us,

625
02:50:56.360 --> 02:51:06.319
supports our body for a lifetime, helps us to balance,

626
02:51:08.559 --> 02:51:15.000
It helps you to get her around and be mobile.

627
02:51:21.360 --> 02:51:29.159
And there's the calf muscles. Of course, when I was younger,

628
02:51:29.520 --> 02:51:32.840
I couldn't see the point in calf muscles didn't seem

629
02:51:32.879 --> 02:51:37.959
to do anything. Okay, if I walked around on tiptoes,

630
02:51:38.760 --> 02:51:42.600
then my calf muscles get some work. But of course

631
02:51:42.680 --> 02:51:46.799
that's not true. The calf muscles are being used whenever

632
02:51:46.879 --> 02:51:58.799
we use our legs and your shins there to protect

633
02:52:00.799 --> 02:52:09.440
your lower legs, shaped in a way, almost as a

634
02:52:09.520 --> 02:52:21.799
protector for the bone, leading of course to your ankles

635
02:52:25.200 --> 02:52:31.719
and your feet. But we're not going to focus on

636
02:52:31.840 --> 02:52:33.920
your feet. We're just going to focus on the legs.

637
02:52:36.040 --> 02:52:40.639
I realize that now that I've mentioned your feet, it

638
02:52:40.799 --> 02:52:45.680
probably focuses on them anyway, So maybe I should focus

639
02:52:45.760 --> 02:52:51.600
on your feet a little bit. You can have them

640
02:52:51.639 --> 02:52:57.200
in your awareness the same as you have your thighs

641
02:52:57.479 --> 02:53:01.760
in your awareness. Even though we have been focusing on

642
02:53:01.920 --> 02:53:06.680
your thighs for a few minutes, we've been focusing on

643
02:53:06.799 --> 02:53:24.000
your ankles, there's still that sensation of comfort in your thighs,

644
02:53:29.000 --> 02:53:36.360
and there's that movement of energy because the thighs hold

645
02:53:38.319 --> 02:53:43.559
lots of different sensations. Of course, there's the muscles, the

646
02:53:43.879 --> 02:53:56.360
big straw muscles that we have in our thighs, but

647
02:53:56.520 --> 02:54:02.159
the skin on the outside of the thighs, as in

648
02:54:02.680 --> 02:54:08.440
the outside of all of our body, can be very sensitive,

649
02:54:12.360 --> 02:54:25.559
sensitive to the touch, sensitive to temperature, and inside your

650
02:54:25.680 --> 02:54:33.120
thighs the bones, there's the muscle, there's the blood, vessels,

651
02:54:33.280 --> 02:54:39.079
the arch trees, all this stuff that's inside your thighs.

652
02:54:43.399 --> 02:54:46.559
And I guess sometimes it'd be nice if you could

653
02:54:46.600 --> 02:54:51.959
actually put your fingers inside your thighs and a message,

654
02:54:54.319 --> 02:54:57.879
so you can message on the outside, of course, but

655
02:54:57.959 --> 02:55:01.079
to be able to get deep into the muscle and

656
02:55:01.159 --> 02:55:06.280
to be able to just massage inside your thighs, message

657
02:55:06.319 --> 02:55:15.079
in the bones of your leg massage in or the veins,

658
02:55:15.280 --> 02:55:25.479
and just gently healing your thighs, and you could move

659
02:55:25.680 --> 02:55:33.040
down message and inside your knees, just message in those bones,

660
02:55:34.079 --> 02:55:41.079
but with healing fingertips spreading that healing energy deep into

661
02:55:41.200 --> 02:55:50.600
the joints of your knees. Of course, there's the back

662
02:55:50.879 --> 02:55:56.000
of your your knee or the inside crease where your

663
02:55:56.079 --> 02:56:03.840
knee is. It's very sensitive area, very it feels very

664
02:56:03.959 --> 02:56:08.719
nice when you stroke it. That might be because it's

665
02:56:08.760 --> 02:56:14.079
an area that's not really touched very often. It's almost

666
02:56:14.159 --> 02:56:20.479
like a hidden part that crease in your legs. It's

667
02:56:20.520 --> 02:56:27.639
almost it's like a part that has a sensitivity which

668
02:56:27.680 --> 02:56:38.159
is a little bit different. Of course, it's protected by

669
02:56:38.239 --> 02:56:49.639
your legs. So you can imagine putting your fingers into

670
02:56:49.760 --> 02:57:00.200
that crease in your legs, folding between your legs, you

671
02:57:00.239 --> 02:57:06.000
can just message with your fingertips, letting your fingertips going inside,

672
02:57:07.680 --> 02:57:16.200
massage in the muscle tissue. You can of course feel

673
02:57:16.319 --> 02:57:30.000
the bones of your knees healing through your fingertips. And

674
02:57:30.079 --> 02:57:35.719
then as you go down to your calf muscles, and

675
02:57:35.840 --> 02:57:38.559
that's the part I'd like to be able to really

676
02:57:39.399 --> 02:57:45.719
put my fingertips deep inside my calf muscles, massage in

677
02:57:46.159 --> 02:58:00.760
every single tissue of that muscle, healing every part, and

678
02:58:00.840 --> 02:58:07.000
then doing the same for my shins, massage in and

679
02:58:07.680 --> 02:58:14.600
gently stroking the bones, gently stroking them, healing in a

680
02:58:14.760 --> 02:58:21.920
loving way, because they deserve to be treated as the

681
02:58:22.040 --> 02:58:26.639
precious bones that they are. Our legs are so precious

682
02:58:27.639 --> 02:58:32.239
as in all the other parts of our body, and

683
02:58:32.399 --> 02:58:46.200
more precious of any jure on the planet. When you

684
02:58:46.399 --> 02:58:58.559
start to think about your legs in this way, it

685
02:58:58.639 --> 02:59:08.319
can change your perspective. It might sound a bit a

686
02:59:08.399 --> 02:59:13.680
bit silly to start with the idea of having love

687
02:59:14.239 --> 02:59:23.440
for your legs, show an appreciation for your thighs, wanting

688
02:59:23.559 --> 02:59:27.479
to be able to put your hands in your thighs,

689
02:59:29.719 --> 02:59:36.040
massage the muscles and the bones, and to get your

690
02:59:36.159 --> 02:59:44.680
fingers deep in there, releasing all tension. Just to show

691
02:59:46.600 --> 02:59:53.920
how much you care about your legs, how much you

692
02:59:54.079 --> 03:00:02.639
care for what your legs do for you regularly, your knees,

693
03:00:02.879 --> 03:00:15.719
your calves, your ankles, the strength of your ankles, considering

694
03:00:15.920 --> 03:00:20.399
how thin they are compared to the rest of your legs,

695
03:00:20.600 --> 03:00:34.239
especially your thighs, yet they're so strong, so flexible, absolutely

696
03:00:34.520 --> 03:00:46.319
amazing things. Your ankles are truly a gift because of

697
03:00:46.399 --> 03:00:57.680
what they do for you, supporting all that weight, regardless

698
03:00:57.760 --> 03:01:01.760
of how what weight you are, even if you only

699
03:01:02.159 --> 03:01:06.920
ate stone, there's still a lot of weight for these

700
03:01:07.360 --> 03:01:13.799
little ankles. Now, I'm a lot heavier than eight stone

701
03:01:15.440 --> 03:01:24.600
double down, yet my ankles support my body all the time.

702
03:01:28.319 --> 03:01:31.360
Although they do give off a sigh of relief when

703
03:01:31.399 --> 03:01:36.440
I sit down, as I've got my whole legs do

704
03:01:40.159 --> 03:01:47.520
my feet feet also go, my toes clap. I'm so happy.

705
03:02:07.280 --> 03:02:16.399
Your legs really are amazing. And I know that talk

706
03:02:16.559 --> 03:02:19.680
about talking about your legs is probably.

707
03:02:21.840 --> 03:02:26.479
Possibly among the most most boring things you've ever heard

708
03:02:26.559 --> 03:02:27.239
anyone say.

709
03:02:28.159 --> 03:02:35.600
Possibly you're boring or not. Everything I said is true.

710
03:02:38.079 --> 03:02:52.920
Your legs are amazing. Your legs deserve not just respect,

711
03:02:58.760 --> 03:03:11.079
they deserve to relax deeply. They deserve to take some

712
03:03:11.280 --> 03:03:17.319
time out of the day to just let go completely.

713
03:03:35.239 --> 03:03:53.079
Your legs really can relax. And because the legs are

714
03:03:53.280 --> 03:03:58.520
so such a most, you know, very important part of

715
03:03:58.639 --> 03:04:02.639
your body. When you relax relegs, the rest of your

716
03:04:02.719 --> 03:04:14.079
body also naturally follows in that a journey of comfort.

717
03:04:22.200 --> 03:04:26.000
I can feel it in my hips. My hips feel

718
03:04:26.719 --> 03:04:34.719
really loose, and also my ler back as well. My

719
03:04:34.879 --> 03:04:40.600
lower back really feels it feels stretched, even though I'm

720
03:04:40.680 --> 03:04:46.920
just sitting in a chair and there's no stretching as

721
03:04:46.959 --> 03:04:50.079
far as I'm aware that I'm doing. It's almost as

722
03:04:50.079 --> 03:04:54.040
if the muscles are just relaxed so much that there

723
03:04:54.120 --> 03:05:02.799
is a natural stretch as the tension has reduced a lot.

724
03:05:19.200 --> 03:05:22.280
And I'm now going to count down from ten down

725
03:05:22.319 --> 03:05:33.639
to one, and you can continue to fill wonderfully relaxed

726
03:05:37.479 --> 03:06:20.559
ten nine, eight, seven, six, five, four three two Why relax.

727
03:06:28.440 --> 03:06:32.280
So I'm just going to count down from five down

728
03:06:32.360 --> 03:06:36.799
to one, and as a countdown, if you just focus

729
03:06:36.879 --> 03:06:44.799
on the numbers, just the numbers counting down, and notice

730
03:06:45.719 --> 03:06:53.719
how you feel in this moment as you hear the

731
03:06:53.840 --> 03:07:02.040
numbers counting down, knowing that those numbers counting down represents

732
03:07:02.920 --> 03:07:11.920
you feeling calmer, not just in your body, but also

733
03:07:14.239 --> 03:07:20.840
relaxing your mind. I just notice how you feel. There's

734
03:07:20.959 --> 03:07:26.719
nothing to do, there's nothing to say, there's nothing to

735
03:07:26.879 --> 03:08:03.600
think about, starting with number five, four, three, two.

736
03:08:09.479 --> 03:08:09.719
One.

737
03:08:19.120 --> 03:08:31.600
And as you notice the gradual letting go the tension

738
03:08:31.799 --> 03:08:38.959
in your body, you may also begin to notice and

739
03:08:39.120 --> 03:08:48.120
be aware of how your mind is starting to slow down.

740
03:08:50.600 --> 03:08:56.959
This is just a natural thing that happens. It's not

741
03:08:57.159 --> 03:09:02.360
really a special procedure. It's just natural because as your

742
03:09:03.680 --> 03:09:09.639
body relaxes, your mind also starts to relax. And the

743
03:09:09.760 --> 03:09:13.360
more your mind relaxes, the more your body relaxes. It's

744
03:09:13.559 --> 03:09:25.600
just a continuous circle of relaxation. And is that calmness

745
03:09:25.840 --> 03:09:33.000
that comes from relative quietness. You know, even even if

746
03:09:33.040 --> 03:09:39.840
there's background sounds, either your side or mine is still

747
03:09:40.360 --> 03:09:45.639
going to be quite calm. You know, you haven't got

748
03:09:45.680 --> 03:09:50.840
the television on, there's no music in the background unless

749
03:09:50.879 --> 03:09:52.680
you're listening to the recording with music.

750
03:09:52.840 --> 03:09:59.920
Of course, you're very likely not going to be sick

751
03:10:00.079 --> 03:10:00.760
in a room.

752
03:10:00.639 --> 03:10:05.200
With other people. Of course you might be, but generally

753
03:10:05.399 --> 03:10:08.520
it's more ideal if you can do this on your own,

754
03:10:10.200 --> 03:10:20.280
so no distractions, and when you stop thinking about stuff,

755
03:10:26.879 --> 03:10:37.120
relaxation automatically rises, a sense of comfort starts to grow,

756
03:10:41.639 --> 03:10:48.319
and without trying to build it up into something fantastical

757
03:10:48.719 --> 03:11:00.479
or something magical, this is just a natural process, something

758
03:11:00.639 --> 03:11:10.799
that's easy to accomplish. In fact, it's almost you know,

759
03:11:10.920 --> 03:11:17.760
the sense of relaxing completely happens really when you put

760
03:11:17.959 --> 03:11:21.799
no effort into it. It's not something that you can

761
03:11:21.920 --> 03:11:33.520
really force. It's something that happens naturally. And part of

762
03:11:33.959 --> 03:11:44.200
the process of this recording and others is simply two

763
03:11:45.760 --> 03:11:56.120
allow you to take advantage of this space this time.

764
03:11:59.040 --> 03:12:10.040
It's just let go to just be here, to be

765
03:12:10.719 --> 03:12:24.120
in tune with how you feel, yet with the intention

766
03:12:26.360 --> 03:12:37.799
of wanting to relax deeply and maybe even to fall asleep,

767
03:12:38.959 --> 03:12:44.159
depending on what it is that you wish for yourself

768
03:12:45.920 --> 03:13:00.959
in this moment. As we know, relaxing is the majority

769
03:13:02.200 --> 03:13:06.639
of the process of falling asleep. The actual falling asleep

770
03:13:06.760 --> 03:13:13.520
part is a tiny bit at the end. The deeper

771
03:13:14.840 --> 03:13:37.280
relaxed you become, the easier you find yourself drifting. You

772
03:13:37.360 --> 03:13:44.399
can also if you choose stay focused on my voice

773
03:13:46.159 --> 03:14:12.959
and really enjoy the process of gradually relaxing each muscle

774
03:14:17.559 --> 03:14:44.440
in your body effortlessly and just observing the sensation of

775
03:14:44.719 --> 03:15:00.319
letting go completely this time, and when it count from

776
03:15:00.559 --> 03:15:10.719
six down to one, and you can notice your mind

777
03:15:13.360 --> 03:15:21.120
calming down more with each number that you hear me

778
03:15:21.360 --> 03:17:02.360
say naturally, feeling calm and slow and be peaceful sex five, four, three,

779
03:17:40.440 --> 03:18:37.159
two one, being aware of how your mind to slowed

780
03:18:39.360 --> 03:19:05.760
right down, sinking deeply into relaxation. And as you focus

781
03:19:05.920 --> 03:19:14.239
on your mind, you may notice that there are some

782
03:19:15.159 --> 03:19:24.520
thoughts still there, maybe some stubborn thoughts that for some

783
03:19:24.799 --> 03:19:37.760
reason perhaps need your attention. That's what you can do

784
03:19:38.000 --> 03:19:56.120
is send love to those thoughts. Sprinkle those thoughts with love.

785
03:19:57.879 --> 03:20:02.079
M all petals from a flower. Just sprinkle it over them,

786
03:20:03.559 --> 03:20:10.680
petals filled with love towards those thoughts, to let those

787
03:20:10.920 --> 03:20:17.360
thoughts know that you're not abandoned in them. You just

788
03:20:17.799 --> 03:20:27.879
need them. You require them to just calm down, slow down,

789
03:20:30.200 --> 03:20:45.079
quiet down for now. So as you focus on those

790
03:20:45.840 --> 03:20:50.719
remaining thoughts, as we count down this time from seven

791
03:20:51.639 --> 03:21:00.319
down to one, with each number, just imagine sprinkling those

792
03:21:00.559 --> 03:21:20.000
flower petals of love, kindness, gratitude over those thoughts which

793
03:21:20.000 --> 03:21:26.000
will allow them to just melt away and relax deeply.

794
03:21:30.159 --> 03:21:44.600
With every number, those thoughts will become more and more relaxed.

795
03:21:50.200 --> 03:24:21.360
Starting with number seven, six, five, four, three, one. And

796
03:24:21.559 --> 03:24:38.959
as you now notice how relaxed you're feeling in your body,

797
03:24:47.360 --> 03:25:00.559
we're going to focus on your hands, because the more

798
03:25:00.680 --> 03:25:07.719
relaxed your hands are, the more relaxed your body and

799
03:25:08.040 --> 03:25:28.680
mind are. And there's you focus on your hands and

800
03:25:28.840 --> 03:25:38.879
your fingers. There's nothing needed to be done. There's no

801
03:25:39.200 --> 03:25:44.159
clenching of fists or tents in the fingers or anything

802
03:25:44.319 --> 03:25:58.200
like that. It's just noticing and focusing on your hands,

803
03:26:05.239 --> 03:26:27.440
noticing how they feel, because the more relaxed your hands feel,

804
03:26:30.959 --> 03:26:40.120
the calmer your mind feels, and the more comfort you

805
03:26:40.360 --> 03:27:08.120
feel throughout your body. And you may have noticed your

806
03:27:12.479 --> 03:27:43.319
mind is starting to dress like sense just on your

807
03:27:43.479 --> 03:28:01.799
hands and fingers, allowing them to experience are real deepening

808
03:28:03.040 --> 03:28:17.879
of that relaxation in your hands and fingers more and

809
03:28:18.159 --> 03:28:37.280
more relaxed. With each number from eight down to one,

810
03:28:42.399 --> 03:28:52.200
you can almost feel that healing and relaxing energy spreading

811
03:28:53.399 --> 03:29:12.360
into your hands and fingers coming ye more relaxing with

812
03:29:12.799 --> 03:29:14.360
each number.

813
03:29:16.319 --> 03:29:17.000
You hear.

814
03:29:20.879 --> 03:29:41.680
Going down eight down to one, drifting, drifting again, starting

815
03:29:42.000 --> 03:30:33.159
with number eight h seven.

816
03:30:36.840 --> 03:31:37.440
Six five.

817
03:32:01.680 --> 03:33:48.559
Four three two. Just being here now, nothing to think about,

818
03:33:50.319 --> 03:34:01.760
nothing to do, nothing to say, and everything just feels calmer.

819
03:34:06.360 --> 03:34:13.799
And this is your natural state of being. This is

820
03:34:14.079 --> 03:34:20.719
how you just normally feel when you take away all

821
03:34:20.959 --> 03:34:27.879
that other stuff that we add, you know, things like

822
03:34:28.280 --> 03:34:43.959
stress and worrying and overthinking and anxiety, tension, just generally

823
03:34:44.200 --> 03:34:50.280
thinking about stuff. You take that away, which is what

824
03:34:50.440 --> 03:35:02.360
we do. What we do now you're left with a

825
03:35:02.479 --> 03:35:11.319
real sense of peacefulness which comes to you very quickly

826
03:35:15.520 --> 03:35:26.319
because ultimately it's just a feeling, a feeling of comfort.

827
03:35:29.959 --> 03:35:33.239
It's almost as if you've gone inside yourself and you've

828
03:35:33.399 --> 03:35:48.000
found a special place where everything is peaceful, a place

829
03:35:48.200 --> 03:35:56.079
where you can feel relaxed and your natural sense of comfort,

830
03:35:59.280 --> 03:36:06.680
a place where you can be you, where you can

831
03:36:07.399 --> 03:36:14.040
accept yourself for who you are, the place where you're

832
03:36:14.120 --> 03:36:24.559
not trying to please anybody else ever, a place where

833
03:36:24.680 --> 03:36:34.079
you can actually not just love yourself, but in some

834
03:36:34.239 --> 03:36:43.719
ways more importantly, you can like yourself, appreciate who you are.

835
03:36:52.559 --> 03:36:59.159
That sense of gratitude is in the air all around you.

836
03:37:06.840 --> 03:37:14.639
That's also a place where you can actually feel the

837
03:37:15.000 --> 03:37:30.280
healing energy soaking into your body. Healing energy soaking into

838
03:37:30.399 --> 03:37:40.360
your body, and the healing energy spreads through your veins,

839
03:37:44.159 --> 03:37:51.000
traveling to each and every single part of your body,

840
03:37:56.920 --> 03:38:01.520
and you start to realize that actually, that healing energy,

841
03:38:04.000 --> 03:38:10.399
it's not just entered into your brain, it's become part

842
03:38:10.959 --> 03:38:22.200
of your brain, and that spinal fluid is now mixed

843
03:38:22.319 --> 03:38:33.440
with healing energy, not just allowing you to feel so

844
03:38:33.719 --> 03:38:45.559
much more relaxed and healthy in this moment, but also

845
03:38:48.520 --> 03:38:56.000
you start to realize that actually, what's happening now with

846
03:38:56.200 --> 03:39:05.200
that healing, relaxing and g spreading through your body, it's

847
03:39:05.399 --> 03:39:16.159
actually changing your life. It's actually changing the way you're

848
03:39:16.239 --> 03:39:22.719
going to feel not just now, but tomorrow and the

849
03:39:22.840 --> 03:39:32.559
next day. As your health improves, not just your physical health,

850
03:39:32.680 --> 03:39:40.079
but your mental health. Things that used to bother you

851
03:39:40.239 --> 03:39:47.399
in the past, for some reason, no longer have the

852
03:39:47.520 --> 03:39:56.440
effect that they used to because something has changed deep

853
03:39:56.920 --> 03:40:07.559
within you. Maybe things that used to cause you to

854
03:40:07.719 --> 03:40:20.000
feel anger no longer have that power to control you

855
03:40:22.559 --> 03:40:28.840
the way they seem to be able to before. As

856
03:40:28.959 --> 03:40:40.479
you realize that you're the one who decides what affects you,

857
03:40:44.120 --> 03:40:52.959
You're the one who decides to feel relaxed and calm

858
03:40:54.559 --> 03:41:10.600
when you choose to enjoy noticing these natural developments of healing,

859
03:41:13.200 --> 03:41:21.760
continuing to grow and improve your life day by day,

860
03:41:27.680 --> 03:41:35.879
including of course, your ability to relax so much easier

861
03:41:40.840 --> 03:41:50.440
and sleeping. It's the most natural thing in the world

862
03:41:51.879 --> 03:42:00.000
to you, because falling asleep is something that you've done

863
03:42:00.079 --> 03:42:10.639
done so many times in your life, and you know

864
03:42:10.879 --> 03:42:15.719
that you were born, as we all were, with the

865
03:42:15.879 --> 03:42:26.879
ability to fall asleep naturally. We were born with that

866
03:42:27.719 --> 03:42:39.280
ability to just drift off into a deep, healing sleep.

867
03:42:45.239 --> 03:42:50.040
Even when we're kids, sometimes will fall asleep and we

868
03:42:50.120 --> 03:42:54.680
don't even want to try to tell us stay awake.

869
03:42:56.079 --> 03:42:59.479
Maybe it's a birthday in the morning, or it's Christmas

870
03:42:59.719 --> 03:43:03.520
or holiday or something we look forward to. We don't

871
03:43:03.559 --> 03:43:08.159
want to go to sleep. But the more we want

872
03:43:08.200 --> 03:43:13.360
to stay awake, the more we just start to drift.

873
03:43:17.520 --> 03:43:21.520
And the more you fight drifting, the more you try

874
03:43:21.600 --> 03:43:26.479
to stop yourself and drift in a safe the deeper

875
03:43:26.680 --> 03:43:38.280
and stronger that drifting becomes. Because we're born not just

876
03:43:38.479 --> 03:43:45.159
with the need to relax deeply and to naturally fall asleep,

877
03:43:48.399 --> 03:44:01.719
but it's our birthright, it's part of our DNA, and

878
03:44:01.959 --> 03:44:07.479
sometimes as we get older in life, perhaps at times

879
03:44:08.360 --> 03:44:21.319
we have forgotten that relaxing completely is not only a

880
03:44:21.600 --> 03:44:45.840
wonderfully pleasant experience, it's also really easy. It's very very

881
03:44:46.360 --> 03:44:52.040
easy to let go, because that's all it is. It

882
03:44:52.120 --> 03:45:07.040
is just deciding let go. And when you press the

883
03:45:07.200 --> 03:45:17.559
play button on my recordings, you have given permission for

884
03:45:17.760 --> 03:45:26.159
my voice to relax you. When you press that play button,

885
03:45:27.159 --> 03:45:35.559
you have given me permission for my words to affect

886
03:45:38.079 --> 03:45:49.879
you in a positive, only a positive way. Opening up

887
03:45:55.120 --> 03:46:13.360
your mind two useful and healing suggestions that can have

888
03:46:17.920 --> 03:46:25.319
such an amazing effect on how you feel right now,

889
03:46:30.079 --> 03:46:39.920
as well as those changes that continue long after the

890
03:46:40.040 --> 03:46:50.719
recording ends, those changes within you that continue to flourish

891
03:46:51.559 --> 03:47:06.159
and grow, transforming your life in a positive, beautiful way,

892
03:47:09.239 --> 03:47:16.280
allowing you to move forward in your life in the

893
03:47:16.440 --> 03:47:33.680
direction that you choose for yourself. And this feeling, this

894
03:47:33.959 --> 03:47:49.559
feeling that you can experience a safety, comfort, calmness, just

895
03:47:49.840 --> 03:48:03.440
feels so nice. It's such a healthy place to be,

896
03:48:11.360 --> 03:48:25.120
and that positivity grows within you each and every day.

897
03:48:28.200 --> 03:48:38.000
Moving forward, you're going to find that you're more relaxed

898
03:48:40.360 --> 03:48:52.680
physically and in your mind, is more relaxed. And it's

899
03:48:52.760 --> 03:48:58.319
not that you're thinking slower, it's just that your mind

900
03:48:58.399 --> 03:49:10.280
will be less locked up with unnecessary negativity because from

901
03:49:10.399 --> 03:49:20.639
now on, your mind rejects negativity. From now on, you're

902
03:49:20.719 --> 03:49:31.520
going to start noticing when negativity arises, and you can

903
03:49:31.719 --> 03:49:45.639
just say stop, stop, and then negativity will turn around

904
03:49:46.280 --> 03:50:05.639
and leave you alone. Stop and that negativity would disappear.

905
03:50:13.799 --> 03:50:20.280
And as you notice that you feel way more relaxed

906
03:50:21.719 --> 03:50:37.079
than you probably expected, you can now congratulate yourself because

907
03:50:37.280 --> 03:50:43.639
you're the person that has done this. You are the

908
03:50:43.799 --> 03:50:48.840
one that has opened your mind up to the simple

909
03:50:49.079 --> 03:50:56.920
facts that you can feel more relaxed in your body

910
03:50:57.680 --> 03:51:06.920
and in your mind. You've opened your mind up to

911
03:51:09.280 --> 03:51:11.239
the birthright of being able.

912
03:51:11.079 --> 03:51:11.520
To just.

913
03:51:14.200 --> 03:51:29.000
Fall asleep easily when you choose. And that's a nice feeling.

914
03:51:30.639 --> 03:51:38.879
Don't you think it feels nice? Doesn't it? To feel

915
03:51:40.360 --> 03:51:45.799
calm full, that healing energy is spreading through your body

916
03:51:46.920 --> 03:51:59.360
and your mind to spend time a special place where

917
03:52:02.319 --> 03:52:15.959
negativity can no longer enter. Negativity is banned. It's bad,

918
03:52:17.360 --> 03:52:24.120
it's not allowed Entryue doesn't it doesn't. This doesn't deserve

919
03:52:24.239 --> 03:52:31.760
to be here, It doesn't belong here. Negativity has no

920
03:52:32.079 --> 03:52:47.200
place in your life, which makes room for more comfort,

921
03:52:49.159 --> 03:53:17.760
more healing, more relaxation, more peace. It feels nice, doesn't it?

922
03:53:19.600 --> 03:53:43.040
Just the let go with everything. I'm gonna count down

923
03:53:43.239 --> 03:53:51.920
now from twenty down to one. You can continue to relax.

924
03:53:54.120 --> 03:54:05.639
If you choose, you can drift to sleep. With every

925
03:54:05.840 --> 03:54:17.479
number you hear me say, you can fill twice as relaxed,

926
03:54:20.520 --> 03:54:25.200
or if you choose, you can fill twice as sleeping.

927
03:54:31.559 --> 03:54:31.760
Now.

928
03:54:37.200 --> 03:56:36.879
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, twelve, eleven, ten, nine, eight, seven, six,

929
03:56:45.399 --> 03:57:31.239
five four. This is your time to just take a break,

930
03:57:35.920 --> 03:57:46.959
your time to relax, to allow your mind to slow down,

931
03:57:55.639 --> 03:58:09.719
to give yourself permission to take a break from everything.

932
03:58:14.559 --> 03:58:14.719
End.

933
03:58:14.760 --> 03:58:21.959
You're the only person that can make that decision. You're

934
03:58:22.000 --> 03:58:29.360
the only person that can actually tell your mind to

935
03:58:29.680 --> 03:58:53.760
just relax, to just take some time off so that

936
03:58:53.920 --> 03:58:58.920
you can focus on your body, getting in touch with

937
03:59:00.159 --> 03:59:16.399
how you feel physically, and in the process of this

938
03:59:16.760 --> 03:59:21.639
body scan where you focus on different parts of your body,

939
03:59:28.079 --> 03:59:35.520
those parts that you focus on and observe, even though

940
03:59:35.680 --> 03:59:43.840
you're not purposely requesting for those parts of your body

941
03:59:44.040 --> 03:59:52.520
to relax, it's kind of expected you expect when you

942
03:59:52.719 --> 04:00:05.760
listen to my voice to feel more relaxed naturally, because

943
04:00:05.840 --> 04:00:15.639
when you're listening to me, your attention is focused on

944
04:00:15.879 --> 04:00:27.360
my words, and as my words guide you to focus

945
04:00:31.799 --> 04:00:46.639
on those parts of your body, your focus increases, which

946
04:00:46.840 --> 04:01:02.799
actually calms your mind. And when you're wind calms down,

947
04:01:07.639 --> 04:01:29.719
your body relaxes. And when your body calms down, your

948
04:01:29.879 --> 04:01:46.760
mind relaxes. And even though we've not really started the

949
04:01:46.879 --> 04:01:59.520
focus on your body, you can already feel that healing

950
04:01:59.639 --> 04:02:14.280
anything you spreading through your body, pushing out stress and tension,

951
04:02:18.440 --> 04:02:25.719
healing all the parts of your body, including your skin,

952
04:02:26.879 --> 04:02:33.799
your bones, your blood, all of your organs inside your body,

953
04:02:35.200 --> 04:02:41.959
all of the muscles, all of the fat, all of everything,

954
04:02:43.840 --> 04:02:50.000
every hair on your body is filled with that healing energy.

955
04:02:58.040 --> 04:03:13.760
And when your brain fills with that healing energy, the

956
04:03:14.000 --> 04:03:38.399
feeling of comfort of relaxation increases, deeply increases in a

957
04:03:38.520 --> 04:03:53.440
way to your mind starts to fill, perhaps bit drowsy

958
04:03:58.680 --> 04:04:09.200
because it's not needed, and it may start to drift

959
04:04:18.000 --> 04:04:24.680
if that's what's needed. So if you're listening to this

960
04:04:26.760 --> 04:04:31.000
and what you need is deep relaxation, that's what you get.

961
04:04:33.200 --> 04:04:40.040
If what you need is to fall asleep naturally and

962
04:04:40.280 --> 04:04:48.840
easily as your mind drifts. That's also what will happen

963
04:04:54.559 --> 04:05:02.040
because by pressing that play button and on the podcast

964
04:05:02.239 --> 04:05:08.680
and listening to me, you give permission for your body

965
04:05:08.840 --> 04:05:20.799
and your mind. In fact, you give the command to

966
04:05:20.920 --> 04:05:31.879
your body and your mind to relax deeply and to

967
04:05:32.079 --> 04:05:37.799
drift off to sleep if that's what you want.

968
04:05:41.040 --> 04:05:41.479
Or need.

969
04:05:49.159 --> 04:05:54.799
And as I focus on the different parts of your body,

970
04:06:00.120 --> 04:06:08.920
me start to just drift. And then you come back

971
04:06:08.959 --> 04:06:14.159
again and you hear me talking, and I'm focusing on

972
04:06:14.319 --> 04:06:24.959
a different part of your body, and you may find

973
04:06:25.120 --> 04:06:34.200
yourself drifting. You don't realize you're drifting until you stop

974
04:06:34.319 --> 04:06:43.440
drifting and you're alert again to my voice, focusing on

975
04:06:43.600 --> 04:06:49.159
a different part of your body starts to relax even deeper,

976
04:06:53.559 --> 04:07:02.000
because that drifting is basically you already in the sleep zone.

977
04:07:08.520 --> 04:07:13.520
And the more you drift, the longer you drift, and

978
04:07:13.680 --> 04:07:24.159
the longer you drift, eventually that drifting continues into sleep,

979
04:07:29.159 --> 04:07:34.000
and that's the last you remember until you wake up

980
04:07:38.479 --> 04:07:43.559
in your own time, when you experience the right amount

981
04:07:43.719 --> 04:07:52.559
of sleep for you, because when you do and if

982
04:07:52.639 --> 04:08:06.239
you do fall asleep, it's extremely pleasant, so relaxing so

983
04:08:06.639 --> 04:08:27.120
deep healing sleep. It feels so nice to relax into

984
04:08:27.200 --> 04:08:37.879
your own body and mind as you feel that healing

985
04:08:38.120 --> 04:08:51.040
energy is spreading through it, relaxing us so deeply. Relaxing

986
04:08:51.479 --> 04:08:52.079
is so.

987
04:08:54.159 --> 04:08:55.280
So deeply.

988
04:09:04.399 --> 04:09:20.760
We start to focus on your eyes, moving down to

989
04:09:20.920 --> 04:10:03.600
your jaw, down to your neck, your shoulders, arms, hands, things,

990
04:10:10.959 --> 04:11:00.639
you chest, stomach, your back, your spine, you its, your legs, feet,

991
04:11:09.479 --> 04:11:38.000
your toes, and they're feeding, feeting, spreading and growing inside

992
04:11:38.319 --> 04:11:51.959
your body, feeling you up. Now let's focus again, are

993
04:11:52.079 --> 04:11:59.879
parts of your body? Focusing this time on your forehead.

994
04:12:06.360 --> 04:12:15.639
Now on your mouth, your lips, your tongue, the whole

995
04:12:15.719 --> 04:12:37.479
of your mouth. Focus in on your fingers. Maybe you

996
04:12:37.600 --> 04:12:43.159
could move your fingers a little bit. You can focus

997
04:12:43.280 --> 04:12:57.879
on each one individually, both hands, and even though you

998
04:12:58.040 --> 04:13:03.520
focus on both of your hands, now they almost seemed

999
04:13:03.559 --> 04:13:11.760
to just melt into one. Where is your right hand,

1000
04:13:11.920 --> 04:13:21.879
Start in your left hand, and almost as if just

1001
04:13:22.120 --> 04:13:38.680
mixed together. Now focusing on your knees, just noticing how

1002
04:13:38.799 --> 04:14:02.840
your knees fell. Now focusing on your elbows, focusing on

1003
04:14:03.040 --> 04:14:18.079
both of your elbows, just observing the feeling of your elbows.

1004
04:14:42.159 --> 04:14:59.719
Now focusing observing the back of your neck, feeding that

1005
04:15:00.200 --> 04:15:39.920
energy on the back of your neck, absurd your ankles,

1006
04:15:49.360 --> 04:15:58.239
being aware of physical sensations in your ankles.

1007
04:16:03.959 --> 04:16:58.879
Sat my just so.

1008
04:17:01.399 --> 04:17:17.840
Now your toes on both of your feet, being aware.

1009
04:17:19.680 --> 04:18:13.079
Now your toast feel right now, Notice sin how you

1010
04:18:13.719 --> 04:19:02.440
entire body fails, noticing your mind fails. Now letting go,

1011
04:19:11.200 --> 04:19:52.600
letting go, letting go everything, letting go, letting go, letting

1012
04:19:53.280 --> 04:20:19.920
go everything everything. I'm going to start now, and I

1013
04:20:19.920 --> 04:20:21.920
would like you just first of all, just to see

1014
04:20:22.079 --> 04:20:30.280
yourself lying down on the message table, lying on your front.

1015
04:20:31.520 --> 04:20:39.479
Your head is supported, your arms are supported, and you

1016
04:20:39.559 --> 04:20:46.239
feel comfortable and breathing. It's really easy, and you feel

1017
04:20:49.719 --> 04:20:52.719
you feel confident in how you look as well. So

1018
04:20:53.159 --> 04:20:57.319
there's none of that issue of body problems or shyness

1019
04:20:58.200 --> 04:21:06.319
because I'm a professional and this is a therapy session,

1020
04:21:07.159 --> 04:21:15.079
so none of that stuff matters whatsoever. This is about you.

1021
04:21:17.959 --> 04:21:23.680
This is about how you feel and how you can

1022
04:21:25.159 --> 04:21:30.799
enjoy that sense of comfort and relaxation that comes from

1023
04:21:32.200 --> 04:21:38.360
letting go and allowing my hands, my fingers to relax

1024
04:21:38.479 --> 04:21:49.479
you by a message your body. So I want to

1025
04:21:49.520 --> 04:21:54.639
start off just by placing my hands on the back

1026
04:21:54.680 --> 04:21:59.520
of your head, just gently, just you can feel what

1027
04:21:59.680 --> 04:22:07.959
I have and feel like really on you. So you

1028
04:22:08.040 --> 04:22:10.280
can maybe feel the warmth of my hands on the

1029
04:22:10.360 --> 04:22:15.680
back of your head. And with my hands to the

1030
04:22:15.799 --> 04:22:20.000
side of your head, not pressing, but just holding there

1031
04:22:20.120 --> 04:22:26.000
very gently, maybe over your ears, and a little bit

1032
04:22:26.040 --> 04:22:30.639
on your face, just so you can feel my hands

1033
04:22:32.719 --> 04:22:45.760
so you can become accustomed to them. And now put

1034
04:22:45.840 --> 04:22:48.239
my hands on the back of your head again and

1035
04:22:48.440 --> 04:22:55.399
gently let them slide down onto the back of your neck.

1036
04:23:03.000 --> 04:23:12.920
You can feel my hands gently stroking the back of

1037
04:23:13.040 --> 04:23:19.559
your neck to start with, just so you can get

1038
04:23:19.719 --> 04:23:24.200
used to the feeling with my hands on your skin,

1039
04:23:24.840 --> 04:23:33.360
get accustomed to realize that you're safe and it's all good,

1040
04:23:33.680 --> 04:23:43.239
it's all fine. And I'm going to start gently messaging

1041
04:23:44.040 --> 04:24:00.879
the muscles in the back of your neck with both hands. Now,

1042
04:24:00.959 --> 04:24:07.200
this is a very trusting situation, really, because our necks

1043
04:24:07.239 --> 04:24:11.600
are so fragile and to have someone have their hands

1044
04:24:12.239 --> 04:24:17.280
around your neck in that way can sometimes be problematic

1045
04:24:17.360 --> 04:24:22.959
for people, which is why massages are quite good, because

1046
04:24:22.959 --> 04:24:31.559
it allows you to relax and to get in touch

1047
04:24:31.799 --> 04:24:48.680
with trust, to feel peaceful and calm. And there's a

1048
04:24:48.799 --> 04:24:57.479
massage the sides of your neck, gently moving from the

1049
04:24:57.559 --> 04:25:01.399
bottom of your neck. It would be sort of near

1050
04:25:01.440 --> 04:25:04.719
where your shoulders start. I guess, all the way up

1051
04:25:06.799 --> 04:25:11.000
to your jaw. Your ear is kind of the area

1052
04:25:11.760 --> 04:25:16.559
that side of your neck. Of course, it's a lot

1053
04:25:16.680 --> 04:25:32.520
longer than the front of your neck. The message in

1054
04:25:33.319 --> 04:25:41.040
the back of your neck, especially that area where perhaps

1055
04:25:41.159 --> 04:25:49.000
we hold tension, and as that area's message, you can

1056
04:25:49.079 --> 04:25:53.200
actually feel a sense of release in the back of

1057
04:25:53.280 --> 04:26:01.559
your neck and maybe can breathe it out as well.

1058
04:26:04.159 --> 04:26:17.319
Notice how it feels. Notice how you feel. They're moving

1059
04:26:17.520 --> 04:26:21.120
down to that area between your neck and your shoulders,

1060
04:26:22.639 --> 04:26:31.520
that muscle area, starting to message that area on both sides.

1061
04:26:33.719 --> 04:26:35.959
I mean, this would be the area that a lot

1062
04:26:36.000 --> 04:26:38.239
of people would message if they were going to give you,

1063
04:26:39.159 --> 04:26:44.639
like a shoulder message. Even that's not technically the shoulders,

1064
04:26:45.200 --> 04:26:47.639
but it's all the muscles that lead to the shoulders

1065
04:26:49.479 --> 04:26:56.079
from the neck and again that can hold tension and stress.

1066
04:26:57.319 --> 04:27:02.319
And when massaged sometimes a nice deep message is useful,

1067
04:27:05.399 --> 04:27:20.799
and you decide how deep that message is and just

1068
04:27:21.000 --> 04:27:27.920
allow my knuckles just to dig in to get to

1069
04:27:28.079 --> 04:27:38.079
those muscles and to really relaxed all the time, being

1070
04:27:38.360 --> 04:27:55.879
firm yet gentle with you and just stroking down the

1071
04:27:56.079 --> 04:28:04.600
area to your actual shoulders, moving to the muscles of

1072
04:28:04.680 --> 04:28:15.799
your shoulders, and maybe initially just pulling up the shoulders

1073
04:28:15.840 --> 04:28:19.159
a little bit off the table, just to give you

1074
04:28:19.280 --> 04:28:29.680
a little bit of a stretch, but very gently. And

1075
04:28:29.760 --> 04:28:32.280
you've got the muscles at the front of your shoulders,

1076
04:28:33.040 --> 04:28:44.000
the sides, and the back. Again, this is a part

1077
04:28:44.200 --> 04:28:49.559
that can really take quite a bit of pressure, quite

1078
04:28:49.600 --> 04:28:57.639
a bit of needing if if you wish to really

1079
04:28:59.479 --> 04:29:04.959
release the tension to really get into those muscles, and

1080
04:29:08.399 --> 04:29:11.719
you can let your fingers in there if you feel

1081
04:29:11.920 --> 04:29:20.000
really nice. Sometimes just being stroked gently or being massaged

1082
04:29:21.440 --> 04:29:30.120
quite strongly, it can all be beneficial to the realization

1083
04:29:35.239 --> 04:29:48.280
with the muscles in your shoulders. Now to move down

1084
04:29:48.399 --> 04:29:58.840
your arms, we do one arm at a time, starting

1085
04:29:58.920 --> 04:30:07.719
with your right arm. Well I do is I just

1086
04:30:09.120 --> 04:30:12.280
lift your arm up, just hold it to the side

1087
04:30:12.319 --> 04:30:19.639
of you that would still be attached, and I just

1088
04:30:20.000 --> 04:30:34.520
message the tops of your arms all the way down

1089
04:30:34.760 --> 04:30:59.200
to your forearms into your wrists, gently massaging that parts.

1090
04:31:01.760 --> 04:31:05.399
The softer part, which is the under part of the arm,

1091
04:31:08.520 --> 04:31:12.200
which leads to the crease in your elbow. The inside

1092
04:31:13.680 --> 04:31:27.959
it's much more sensitive skin. Sometimes just having that stroked,

1093
04:31:31.200 --> 04:31:46.760
I feel really nice, pleasurable and relaxing. Now moving down

1094
04:31:48.159 --> 04:32:00.559
to your right hand, just holding your hand in both

1095
04:32:00.600 --> 04:32:10.200
of my hands, just pressing gently on the back of

1096
04:32:10.319 --> 04:32:21.239
your hand and stretching your fingers ever slightly at the

1097
04:32:21.360 --> 04:32:36.319
same time pressing down and massaging each finger, and then

1098
04:32:36.520 --> 04:32:47.479
starting to massage the palms of the hand. Just turning

1099
04:32:47.600 --> 04:32:58.360
the hand gently, stretching it gently, and actually having your

1100
04:32:58.520 --> 04:33:06.639
hand held can really be an emotional experience sometimes even

1101
04:33:06.720 --> 04:33:11.240
if it is a stranger. So when you don't know

1102
04:33:11.479 --> 04:33:16.799
very well, like a massage person or a therapist, maybe

1103
04:33:18.840 --> 04:33:31.680
because it's intimate and it can feel nice, you can

1104
04:33:31.759 --> 04:33:42.560
feel safe. And as I put that right arm back

1105
04:33:42.720 --> 04:33:50.360
down where it was, You're going to do the same

1106
04:33:50.520 --> 04:34:02.080
with your left arm, exactly the same. Massage in the

1107
04:34:02.240 --> 04:34:07.720
muscles your arm all the way down to your rest,

1108
04:34:11.840 --> 04:34:21.639
stroking the inside of your arm, just being gentle or

1109
04:34:21.720 --> 04:34:35.680
as firm as you require, and then massaging your left hand,

1110
04:34:42.200 --> 04:35:00.240
stretching the fingers gently, massaging the palm of your left hand. Yeah,

1111
04:35:04.319 --> 04:35:32.479
you feel so so relaxing, so comforting, And I just

1112
04:35:32.639 --> 04:35:45.560
wrest your left down back down, start to message your back.

1113
04:35:47.279 --> 04:35:55.279
The biggest part of your body, starting at the top,

1114
04:35:58.560 --> 04:36:02.959
starting again. We're already been the area at the top

1115
04:36:03.319 --> 04:36:09.319
in between your shoulders k near your neck. Going back

1116
04:36:10.080 --> 04:36:15.439
the massage in that area again, but this time moving downwards,

1117
04:36:21.959 --> 04:36:27.680
taking a downward stroke to the middle of your back,

1118
04:36:30.119 --> 04:36:35.599
working from the outside inwards. It's a massage in the

1119
04:36:37.880 --> 04:36:46.880
your back, but the the outsides of your back, the

1120
04:36:47.040 --> 04:37:02.639
parts where your arms would maybe rest against, almost the

1121
04:37:02.759 --> 04:37:16.040
part that connects your front to your back. Just messaging

1122
04:37:16.240 --> 04:37:27.560
down firmly but gently, as firm as you want, moving

1123
04:37:27.720 --> 04:37:31.799
down and moving across a little bit, and moving all

1124
04:37:31.840 --> 04:37:38.080
the way down again, being very gentle yet firm as

1125
04:37:38.200 --> 04:37:49.799
you choose. Eventually we get to the spine. We can

1126
04:37:49.959 --> 04:37:54.840
massage the muscles and either side of your spine from

1127
04:37:54.880 --> 04:38:00.479
the top of your neck all the way down to

1128
04:38:00.599 --> 04:38:09.400
your lower back. We can do that a few times.

1129
04:38:12.439 --> 04:38:19.159
Sometimes people would use the knuckle or the you know,

1130
04:38:19.599 --> 04:38:24.080
two fingers and just go your side of the spine,

1131
04:38:25.400 --> 04:38:29.119
almost just push down, go all the way down to

1132
04:38:29.240 --> 04:38:37.200
the bottom of the spine, each time releasing tension and

1133
04:38:37.479 --> 04:38:46.479
opening up the body, stretching your body so that you

1134
04:38:46.759 --> 04:39:05.000
feel more relaxed but at the same time rejuvenated and

1135
04:39:05.119 --> 04:39:08.479
now I'm going to move to one side, to your

1136
04:39:08.560 --> 04:39:17.639
right side, and from the bottom of your ribs to

1137
04:39:17.799 --> 04:39:23.720
your pelvis, I'm going to massage that area of your back.

1138
04:39:25.680 --> 04:39:29.000
I'll stretch over the other side and I'll pull the

1139
04:39:29.119 --> 04:39:35.919
muscles gently and massage and push from one end that

1140
04:39:36.200 --> 04:39:40.439
side or right to my side. It's in the middle

1141
04:39:40.479 --> 04:39:46.240
of fact to where your spine is. Massaging that side

1142
04:39:46.279 --> 04:39:50.680
of your spine the opposite side to where I'm standing.

1143
04:39:53.040 --> 04:39:59.040
It's almost like kneading bread. There's that big area which

1144
04:39:59.159 --> 04:40:10.919
is firm yet lots there to message. Potentially one of

1145
04:40:10.959 --> 04:40:17.560
the most important places to actually have a message because

1146
04:40:17.639 --> 04:40:23.520
you really feel it. You really feel the release and

1147
04:40:23.639 --> 04:40:31.799
the pleasure of having your lower back massaged. It releases

1148
04:40:32.200 --> 04:40:40.479
so much from your body that's not useful, starting a

1149
04:40:40.639 --> 04:40:46.720
healing process which will continue long after this recording is over.

1150
04:40:56.080 --> 04:40:58.919
The message in this part of your body not only

1151
04:40:59.040 --> 04:41:03.799
feels really good for you, it's actually fun to do

1152
04:41:05.240 --> 04:41:10.919
because it is, as I said, like kneading bread. It's

1153
04:41:10.959 --> 04:41:14.840
a part that you can really get hold of and

1154
04:41:15.040 --> 04:41:28.639
really massage deeply. If that's your choice, then I'm going

1155
04:41:28.720 --> 04:41:30.720
to move over to the other side of your body

1156
04:41:31.200 --> 04:41:39.919
and do the same with the opposite part of your

1157
04:41:40.000 --> 04:41:47.040
lawer back, kneading and massaging from your sides all the

1158
04:41:47.119 --> 04:41:54.279
way to the middle of your back where your spine

1159
04:41:54.439 --> 04:42:07.439
is press in and needing firm and gentle at the

1160
04:42:07.520 --> 04:42:22.599
same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1161
04:42:23.000 --> 04:42:34.639
relaxation or mixed together. Plus there's that feeling from your

1162
04:42:34.720 --> 04:42:39.840
stomach as it's being stretched. Even though you're in your

1163
04:42:39.919 --> 04:42:44.240
stomach now, you can feel it being stretched because that

1164
04:42:44.400 --> 04:42:55.759
whole area is connected to your stomach. Now we're going

1165
04:42:55.840 --> 04:43:00.759
to move or move further up to your top of

1166
04:43:00.840 --> 04:43:07.119
your body and we do the same this time, starting

1167
04:43:08.479 --> 04:43:14.720
with your upper back. Put my hands forward over and

1168
04:43:14.880 --> 04:43:22.360
massage in that area up to your spine, from the

1169
04:43:22.560 --> 04:43:26.680
side of your body up to your spine. So some

1170
04:43:26.840 --> 04:43:33.560
of that massage area, the muscle tissue or whatever fatty

1171
04:43:33.599 --> 04:43:39.040
tissue even will be possibly from your chest. There's all

1172
04:43:39.159 --> 04:43:46.200
connected chest and the back connect together. I'm going to

1173
04:43:46.240 --> 04:43:51.240
be massaging and just pulling some of that skin from

1174
04:43:51.279 --> 04:44:00.720
your side up and massaging that area of your upper

1175
04:44:00.799 --> 04:44:09.119
back all the way to your spine. And then I'll

1176
04:44:09.159 --> 04:44:12.119
move down a bit and I'll continue with the middle

1177
04:44:12.159 --> 04:44:19.240
of your back, doing exactly the same thing as gentle

1178
04:44:19.599 --> 04:44:32.759
as deep as you choose. Now, I'll move or the

1179
04:44:32.840 --> 04:44:37.639
other side again and do the exact same thing with

1180
04:44:37.880 --> 04:44:42.000
the top of your back on the other side, from

1181
04:44:47.119 --> 04:44:55.840
pretty much underneath your arm area really to your spine.

1182
04:45:00.959 --> 04:45:07.799
I then continuing that all the way down, including your

1183
04:45:07.880 --> 04:45:25.159
lower your middle of your back. I'm gonna go to

1184
04:45:25.319 --> 04:45:31.959
your thighs, the backs of your thighs and the sides

1185
04:45:32.040 --> 04:45:41.479
of your thighs, starting with your right leg, and massage

1186
04:45:41.599 --> 04:45:51.159
in the back and the sides of your thighs gently

1187
04:45:51.439 --> 04:45:57.319
and firmly. There's a lot of muscles there. It's an

1188
04:45:57.360 --> 04:46:00.959
area that can be very tense at times and maybe

1189
04:46:01.680 --> 04:46:04.119
needs a little bit more pressure than the rest of

1190
04:46:04.159 --> 04:46:12.799
the body. That's up to you. You can gently stroke

1191
04:46:12.880 --> 04:46:19.799
the back of your legs where you know, opposite your

1192
04:46:19.919 --> 04:46:27.759
knee joint or underneath your knee joint, very sensitive, gentle area.

1193
04:46:34.680 --> 04:46:41.840
And then working down to your calf muscles, massage in

1194
04:46:41.959 --> 04:46:51.200
your half muscles thoroughly and deeply, if you choose, using

1195
04:46:51.279 --> 04:47:07.840
both hands and fingers, digging deep h to your ankles,

1196
04:47:10.119 --> 04:47:15.720
in the back of your back of your ankles, just

1197
04:47:16.040 --> 04:47:27.639
gently message in that area maybe lifting the leg and

1198
04:47:28.520 --> 04:47:51.639
stretching a little bit. Moving to the right foot, massage

1199
04:47:51.759 --> 04:48:00.919
in the bottom of your feet and the sides of

1200
04:48:01.040 --> 04:48:12.279
your feet gently but firm enough so they don't tickle,

1201
04:48:17.799 --> 04:48:23.279
and just allow the pleasure that you get from having

1202
04:48:23.360 --> 04:48:32.759
your feet massaged to just overtake you. As I continue

1203
04:48:32.880 --> 04:48:39.439
to message your feet, the bottoms of your feet, the sides,

1204
04:48:42.080 --> 04:48:47.799
your arches, your heel. You can put a lot of

1205
04:48:47.880 --> 04:48:53.759
pressure into your heel and it feels amazing, Yet the

1206
04:48:53.959 --> 04:49:02.040
arches need to be a bit more gentle. Stretching your

1207
04:49:02.200 --> 04:49:08.639
toes gently and massage in the bottoms of your toes

1208
04:49:09.400 --> 04:49:24.680
with my fingers, each one individually. Moving over to the

1209
04:49:24.840 --> 04:49:34.240
left leg to do exactly the same thing. Starting at

1210
04:49:34.279 --> 04:49:38.680
the top of the thighs, work in the back of

1211
04:49:38.759 --> 04:49:46.360
the thighs and the sides, massaging deeply and gently the

1212
04:49:46.520 --> 04:50:00.520
whole area, working all the way down. And this is

1213
04:50:00.599 --> 04:50:06.759
an area that maybe you could like to spend more

1214
04:50:06.880 --> 04:50:15.479
time relaxing and messaging. So perhaps if you wanted, like

1215
04:50:15.599 --> 04:50:20.880
a bigger future recording wants, spend more time on one

1216
04:50:21.000 --> 04:50:32.840
particular area. As you move down to your calf muscles,

1217
04:50:38.840 --> 04:50:54.639
massage your calf muscles firmly and gently moving down your

1218
04:50:54.720 --> 04:51:03.439
aincord into your feet, massage backs of your feet, the

1219
04:51:03.560 --> 04:51:12.759
bottoms of your feet, stretching your toes and message in

1220
04:51:12.840 --> 04:51:20.799
each tone individually. And then feeling of pleasure and release

1221
04:51:21.080 --> 04:51:27.799
that you experience when your having your feet massaged feels

1222
04:51:28.360 --> 04:51:46.360
really good. Now if she turn over in your mind.

1223
04:51:47.720 --> 04:51:57.479
Laying on your back, I'm just going to start again

1224
04:52:00.720 --> 04:52:15.439
for your neck area in your shoulders, just to get

1225
04:52:15.520 --> 04:52:25.279
back in touch with that area and lets you move up.

1226
04:52:33.080 --> 04:52:37.880
I can clean my hands, make them more fresh, because

1227
04:52:37.959 --> 04:52:47.119
now I'm gonna message your face gently, starting off with

1228
04:52:47.279 --> 04:52:57.919
your forehead. Your eyes are closed and I can just

1229
04:52:58.479 --> 04:53:03.919
stretch your eyes a little bit, pushing up on your

1230
04:53:04.000 --> 04:53:22.479
eyebrows and just messaging around your scalp, massaging down your cheeks,

1231
04:53:24.000 --> 04:53:36.400
around your ears, into your chaw, gently the side of

1232
04:53:36.520 --> 04:53:58.520
your neck chin mm hmm, and just moving down shoul

1233
04:53:58.639 --> 04:54:05.919
your neck down to your chest, starting by message in

1234
04:54:06.000 --> 04:54:13.200
the very top of your chest where the collarbone is.

1235
04:54:15.479 --> 04:54:27.319
Give a side to the collarbone, and then just message

1236
04:54:27.439 --> 04:54:39.639
in the hole of the chest, moving the chest around.

1237
04:54:48.439 --> 04:54:53.200
Because it's quite a large area. You can move from

1238
04:54:53.279 --> 04:55:04.400
one side to the next. Moving my hands underneath pretty

1239
04:55:04.439 --> 04:55:14.040
much where your arms are stretching up, stretching some of

1240
04:55:14.080 --> 04:55:22.080
the muscles of your back in the process, moving up

1241
04:55:23.240 --> 04:55:43.000
over your chest, and they're moving down again, and then

1242
04:55:43.200 --> 04:55:48.959
laying my hands they just message gently and slide down

1243
04:55:50.279 --> 04:55:55.200
towards your stomach, starting in the middle of your chest,

1244
04:55:58.639 --> 04:56:05.279
and then gradually my hands moving apart and massage in

1245
04:56:05.439 --> 04:56:14.799
and sliding at the same time, moving down to just

1246
04:56:14.919 --> 04:56:30.400
below your rib cage, moving down and massaging up again,

1247
04:56:33.240 --> 04:56:41.119
giving your chest all the attention that it needs to

1248
04:56:41.319 --> 04:56:53.520
feel completely relaxed. Remembering that I'm also going to be

1249
04:56:53.639 --> 04:56:59.639
focusing on your sides as well, an area that really

1250
04:57:00.040 --> 04:57:07.520
doesn't get much attention. It feels really good when it's massaged,

1251
04:57:12.439 --> 04:57:16.439
just stroking my hands down the sides of your body,

1252
04:57:20.240 --> 04:57:23.639
just below your arms, all the way down to your hips.

1253
04:57:33.319 --> 04:57:39.159
Now moving to your stomach area. I'm going to stand

1254
04:57:39.279 --> 04:57:41.959
one side of you like I did when I did

1255
04:57:42.040 --> 04:57:48.279
your lower back. I'm gonna do a similar process of

1256
04:57:48.520 --> 04:58:03.279
just stretching the muscles from your side, gently massaging from

1257
04:58:03.360 --> 04:58:05.000
one side to the next.

1258
04:58:07.040 --> 04:58:07.479
Move in.

1259
04:58:10.000 --> 04:58:14.200
A whole area from below your ribs all the way

1260
04:58:14.319 --> 04:58:25.159
down to below your belly button, and then move around

1261
04:58:25.240 --> 04:58:35.159
to the other side of you and repeat that process

1262
04:58:35.439 --> 04:58:48.520
of relaxing deeply, calmly. You feel loose, You feel free.

1263
04:58:50.919 --> 04:58:55.599
And it's something about having your stomach message that's different

1264
04:58:55.680 --> 04:59:02.520
from any other part because we do have a tendency

1265
04:59:03.119 --> 04:59:07.000
of holding a different kind of stress in our stomach

1266
04:59:08.439 --> 04:59:16.240
that we may not be aware of. As I now

1267
04:59:16.439 --> 04:59:24.680
message your stomach in front of your stomach, making circles

1268
04:59:26.159 --> 04:59:35.360
around your belly button, and then going the other way around,

1269
04:59:41.919 --> 04:59:47.639
there's a gentleness and a freedom that comes from feeling

1270
04:59:48.319 --> 04:59:58.560
how you're feeling. As I now move down the tops

1271
04:59:58.639 --> 05:00:05.400
of your thighs the muscles, massaging them, and I can

1272
05:00:05.560 --> 05:00:11.479
do this two legs at the same time, pressing down,

1273
05:00:14.360 --> 05:00:20.479
massaging deeply those muscles in your thighs at front of

1274
05:00:20.560 --> 05:00:31.560
your thighs, and moving down to your knees, gently massaging

1275
05:00:31.639 --> 05:00:42.919
your knees, sliding down your shins, putting pressure on either

1276
05:00:43.080 --> 05:00:55.240
side of your shin gently softly but firmly, moving down

1277
05:00:55.599 --> 05:01:10.279
to your ankles, stroking the tops of your feet, and

1278
05:01:10.479 --> 05:01:16.560
then with each foot in each hand, just gently messaging

1279
05:01:17.360 --> 05:01:25.639
the whole of the foot, the top, the bottom, your heel,

1280
05:01:26.159 --> 05:01:33.919
your ankle, your toes, messaging every part of your feet

1281
05:01:38.959 --> 05:01:45.000
feels so good to select go and enjoy the process.

1282
05:01:50.639 --> 05:02:09.479
Enjoy feeling so deeply relates so much comfort, and so

1283
05:02:09.720 --> 05:02:26.439
many feelings come just from touching your skin. And you

1284
05:02:26.599 --> 05:02:32.799
can just lie there for as long as you choose

1285
05:02:36.799 --> 05:02:46.200
enjoying the feeling of deep comfort and being massaged.

1286
05:02:48.240 --> 05:02:48.599
By me.

1287
05:02:55.759 --> 05:03:17.720
Enjoy and deeply. Right, And all we're gonna do is

1288
05:03:21.360 --> 05:03:37.840
blow out some candles. In your mind, there are going

1289
05:03:37.919 --> 05:03:48.279
to be a hundred candles, and you're going to blow

1290
05:03:48.479 --> 05:03:58.840
each one out individually, one by one, starting at one hundred.

1291
05:04:00.040 --> 05:04:07.279
As I count down all the way down to one,

1292
05:04:11.799 --> 05:04:20.720
and each time I say a number, you can imagine

1293
05:04:20.759 --> 05:04:27.200
that candle in front of you, and I'd like you

1294
05:04:27.360 --> 05:04:46.680
to actually physically generally blow that candle out, just so

1295
05:04:46.720 --> 05:04:55.959
it's not big blows, just a gentle, and that candle

1296
05:04:57.479 --> 05:05:06.759
will extinguish. And then I'll say the next number as

1297
05:05:06.799 --> 05:05:16.000
we move down, and you can just plot that one

1298
05:05:16.080 --> 05:05:25.799
out as well. And as we move down the numbers,

1299
05:05:30.360 --> 05:05:39.040
you'll find yourself feeling more and more relaxed. If you

1300
05:05:39.240 --> 05:05:48.319
need to sleep, you'll also find yourself becoming incredibly tired

1301
05:05:49.560 --> 05:06:00.880
and sleepy. In fact, you may struggle to blow out

1302
05:06:01.040 --> 05:06:17.959
all one hundred of these candles. As you feel more

1303
05:06:18.080 --> 05:06:45.759
and more deeply relaxed, more and more deeply tired, and

1304
05:06:46.200 --> 05:06:55.880
the further you go down, the more your mind starts

1305
05:06:56.360 --> 05:07:07.919
to drift. You may find that you stop listening to

1306
05:07:08.080 --> 05:07:20.560
me after a while. And even though there may be

1307
05:07:21.560 --> 05:07:29.520
background sounds where you are, you'll be aware of those

1308
05:07:29.720 --> 05:07:48.560
sounds at the moment you may start to just not

1309
05:07:48.799 --> 05:08:08.319
even notice them at all because they're unimportant. Where I am,

1310
05:08:10.959 --> 05:08:15.720
I've got the sounds of the birds, there's horrors, the

1311
05:08:15.840 --> 05:08:23.720
pigeon who likes to say hello sometimes, and there's the

1312
05:08:23.799 --> 05:08:34.360
odd plane that goes by, maybe traffic and trains in

1313
05:08:34.479 --> 05:08:51.639
the distance, But none of that scens important whatsoever. More

1314
05:08:52.759 --> 05:09:07.080
candles you blow out less important. Anything is. More candles

1315
05:09:08.040 --> 05:09:24.479
you blow out. The further seemed to move away from

1316
05:09:25.080 --> 05:09:37.959
sounds and from general date days. Stuff seems to just

1317
05:09:40.000 --> 05:09:58.560
move away on its own. You feel more calma with

1318
05:09:58.799 --> 05:10:19.439
every candle you blow out. Yeah, the next number, do

1319
05:10:19.599 --> 05:10:29.720
you hear me say? And then you blow that candle

1320
05:10:29.799 --> 05:10:56.759
out to yah, So easy, so simple. We're gonna start

1321
05:10:57.240 --> 05:11:13.959
by introducing the first candle, which is a hundred. The

1322
05:11:14.599 --> 05:11:29.439
first candles one hundred. When you blow that candle out,

1323
05:11:36.240 --> 05:11:48.959
you'll find immediately a slight change in how you feel,

1324
05:11:54.119 --> 05:12:02.360
as well as a real sense of positivity growing within you,

1325
05:12:08.439 --> 05:12:38.479
relaxation and sleepiness expanding. Starting with one hundred blow out

1326
05:12:38.560 --> 05:13:40.759
by candle now m ninety nine, candle ninety eight, can do,

1327
05:13:44.400 --> 05:15:44.240
ninety ninety six, ten ninety five, hand ninety four can't

1328
05:15:44.319 --> 05:17:11.759
do ninety three and ninety two and ninety one, ten

1329
05:17:12.000 --> 05:18:45.200
to ninety and eighty two, nine and eighty eight and

1330
05:18:56.799 --> 05:21:56.720
eighty candle eighty eight, five foen foen anden eighty two

1331
05:23:04.159 --> 05:25:25.240
and two one jen seventy nine, candle seventy eight, candle

1332
05:25:29.880 --> 05:26:31.000
seventy seven, candle seventy six, candle seventy five, candle seventy four,

1333
05:26:42.840 --> 05:27:48.439
candle seventy three, candle seventy two, candle seventy one, candle

1334
05:27:51.279 --> 05:28:48.919
seventy one, handle seventy and do sixty nine, candle sixty eight,

1335
05:28:58.680 --> 05:29:37.919
candle sixty seven, candle sixty five, candle sixty four.

1336
05:29:55.959 --> 05:29:56.759
Mm hmm.

1337
05:30:00.200 --> 05:30:39.119
HM, candle sixty four, candle sixty thirty, candle sixty two

1338
05:30:51.639 --> 05:32:28.959
and sixty one, candle sixty seven, fifty nine, handle fifty eight,

1339
05:32:39.840 --> 05:34:05.360
candle fifty seven, candle fifty six candle fifty five, candle

1340
05:34:09.360 --> 05:35:26.319
fifty four, handle fifty three, candle fifty two and fifty two.

1341
05:35:58.599 --> 05:36:02.840
And the.

1342
05:36:35.200 --> 05:38:12.720
Candle fid one handle fifty candle fourty nine, candle forty eight,

1343
05:38:50.119 --> 05:40:35.520
candle forty seven, candle forty six, candle forty five, forty

1344
05:40:35.680 --> 05:41:16.720
two candle.

1345
05:41:21.159 --> 05:41:21.919
Who do you.

1346
05:41:55.240 --> 05:43:55.680
Handle forty candle thirty nine and thirty eight can't do

1347
05:44:00.200 --> 05:46:13.680
thirty seven candle thirty five, jen thirty four, handle thirty three,

1348
05:46:46.319 --> 05:49:40.479
handle thirty one chandle thirty and twoin two nine ten,

1349
05:49:44.959 --> 05:52:11.360
twenty eight and twenty seven, twenty six candle twenty five

1350
05:52:49.799 --> 05:54:18.599
can titif four ten, twenty three and twenty deep two

1351
05:54:51.319 --> 05:55:38.439
and twenty two one and to witi.

1352
05:56:15.400 --> 05:56:41.080
En end.

1353
05:56:44.040 --> 06:01:46.759
Ninety chendle seventeen sixteen chancel four en tu woh and

1354
06:01:48.159 --> 06:06:18.959
even en jeame do nine ten eight n six m

1355
06:07:05.159 --> 06:10:08.119
can do wo can do seven two two Or let

1356
06:10:08.200 --> 06:10:15.919
go of all of those thoughts, worries, concerns about the past,

1357
06:10:17.759 --> 06:10:22.240
thoughts about the future, and even things you've been thinking

1358
06:10:22.279 --> 06:10:29.880
about today. Just let it all go because none of

1359
06:10:29.959 --> 06:10:39.799
it is useful in this moment. This is your opportunity

1360
06:10:44.439 --> 06:10:59.040
to just focus on feeling relaxed, allowing yourself to get

1361
06:10:59.080 --> 06:11:08.319
in touch with that that natural sense of peace that

1362
06:11:08.439 --> 06:11:15.159
we all have within us. It's available for everyone. It

1363
06:11:15.400 --> 06:11:20.439
just sometimes takes a little bit of effort to set

1364
06:11:20.560 --> 06:11:26.360
up the right time and place in order for you

1365
06:11:26.680 --> 06:11:35.680
to just let go. Because when you do decide to

1366
06:11:35.840 --> 06:11:41.119
let go and relax, that's what your body starts to

1367
06:11:41.200 --> 06:11:51.599
do because you've chosen, You've chosen to just allow your

1368
06:11:51.680 --> 06:11:57.279
body to unwind and your mind starts to slow down.

1369
06:12:00.639 --> 06:12:05.040
And it's a nice feeling. It's a nice feeling at

1370
06:12:05.080 --> 06:12:11.000
the beginning, just to know that you have chosen to

1371
06:12:11.159 --> 06:12:20.200
decide to relax deeply, and because you've made that decision,

1372
06:12:22.000 --> 06:12:29.040
your body will just follow suit. Because sometimes all the

1373
06:12:29.200 --> 06:12:33.919
muscles in your body need is just permission from you

1374
06:12:35.000 --> 06:12:43.479
to relax. Because so often we're busy, we're going from

1375
06:12:43.560 --> 06:12:47.560
here to there, we're walking around, and we're doing stuff,

1376
06:12:49.880 --> 06:12:56.200
and the body doesn't have any time or space to

1377
06:12:56.400 --> 06:13:03.360
really relax deeply. So it kind of waits for you

1378
06:13:03.680 --> 06:13:12.840
to lead the way, waits for your permission. And when

1379
06:13:12.880 --> 06:13:19.599
you do give your permission, when you give to say so,

1380
06:13:19.880 --> 06:13:27.639
when you say okay, it's time for your body to

1381
06:13:27.840 --> 06:13:36.560
let go completely and relax totally. Your body just follows.

1382
06:13:39.560 --> 06:13:45.000
It's like a breath of relief. Ah good, I can

1383
06:13:45.080 --> 06:13:52.080
now relax. That feeling at the end of a day,

1384
06:13:52.159 --> 06:13:55.880
of a very physical day that you may experience in

1385
06:13:56.000 --> 06:13:59.520
the past, where you get home and you just sit

1386
06:13:59.680 --> 06:14:03.639
down on a chair, maybe you kick your shoes off,

1387
06:14:03.720 --> 06:14:10.279
and oh, feels so nice knowing that you don't have

1388
06:14:10.439 --> 06:14:13.919
to get up again for a little while at least

1389
06:14:15.080 --> 06:14:17.720
if you choose, you can just sit there for maybe

1390
06:14:17.799 --> 06:14:30.799
an hour to It feels blissful. And just by sitting

1391
06:14:31.000 --> 06:14:36.200
down like that, your body knows that it's time to relax.

1392
06:14:37.840 --> 06:14:43.680
Your body has been given permission from you because it's

1393
06:14:43.759 --> 06:14:53.959
a mindset in your mind, you're prepared to let go

1394
06:14:54.119 --> 06:14:55.200
of everything.

1395
06:14:57.200 --> 06:14:58.200
And just.

1396
06:15:00.159 --> 06:15:06.560
Legally allow all the stress of your body to evaporate.

1397
06:15:10.279 --> 06:15:24.680
Any tensions can just gradually vanish. It's almost like magic, really,

1398
06:15:30.279 --> 06:15:37.279
because that sense of relaxation in your body is a

1399
06:15:37.439 --> 06:15:43.880
very natural state. It's not something unusual. It may feel

1400
06:15:44.000 --> 06:15:47.639
unusual when you first start to relax, if you if

1401
06:15:47.680 --> 06:15:52.040
you haven't really spent a lot of time focusing and

1402
06:15:52.759 --> 06:15:57.240
giving yourself this space to let go completely and relax,

1403
06:15:58.080 --> 06:16:04.880
and they seem almost daily, but it isn't it's actually

1404
06:16:06.200 --> 06:16:11.400
the most natural thing in the world to let go completely,

1405
06:16:13.119 --> 06:16:20.880
to relax totally, the most natural thing in the world

1406
06:16:23.560 --> 06:16:33.639
to allow yourself to feel really calm in your mind.

1407
06:16:36.200 --> 06:16:43.919
And it is almost like a literal unwinding. It's like

1408
06:16:44.040 --> 06:16:51.599
you press a button and all the tension just releases,

1409
06:16:53.000 --> 06:16:56.400
and it's like a wheel, like a cog, like the

1410
06:16:56.479 --> 06:16:59.959
inside of a clock, just unwinding, and you sort of

1411
06:17:00.119 --> 06:17:04.759
should like you could see the little wind up knob

1412
06:17:04.919 --> 06:17:09.919
that's used just going the opposite way that you choose

1413
06:17:10.040 --> 06:17:17.880
to wind it up, and the energy that premetic stress

1414
06:17:18.319 --> 06:17:28.279
for energy gradually winding down, losing its power, losing its strength.

1415
06:17:30.799 --> 06:17:40.080
As a sense of relaxation becomes stronger and deeper, and

1416
06:17:40.400 --> 06:17:48.520
you may find a the more relaxed you feel, that

1417
06:17:48.680 --> 06:17:58.959
your mind starts to wonder, maybe seemed to stop listening

1418
06:17:59.040 --> 06:18:03.639
to me for a while on your mind goes somewhere else,

1419
06:18:05.080 --> 06:18:10.880
and then you realize you're listening to me again, and

1420
06:18:11.040 --> 06:18:17.680
that was just your mind drifting to sleep, which is

1421
06:18:17.840 --> 06:18:29.000
quite natural, because sometimes when we're stressed and tense, we're

1422
06:18:29.040 --> 06:18:32.680
not mean I actually be aware of what we need,

1423
06:18:33.799 --> 06:18:42.240
what we physically or emotionally need in this moment, But

1424
06:18:42.400 --> 06:18:48.680
when you allow your body and mind to relax completely

1425
06:18:50.439 --> 06:18:57.639
and you let go of all thoughts, concerns, worries, ideas,

1426
06:18:59.080 --> 06:19:03.639
all them go, allow them to drop onto the floor.

1427
06:19:08.919 --> 06:19:14.959
When you start to get in touch with the feelings

1428
06:19:15.119 --> 06:19:26.799
of such relaxation, this feels so nice to be in

1429
06:19:27.040 --> 06:19:33.799
touch with the calmness of the different body parts as

1430
06:19:33.959 --> 06:19:49.599
they become looser and looser. Even your breathing seems easier

1431
06:19:50.279 --> 06:19:59.639
and more natural, effortless, as that cool aders for your

1432
06:19:59.759 --> 06:20:10.159
mouth for those into your lungs, breathing in comfort and relaxation,

1433
06:20:12.799 --> 06:20:19.360
and then just breathing out any excess remain intentional stress

1434
06:20:21.200 --> 06:20:29.639
from every part of your body and mind. And as

1435
06:20:29.680 --> 06:20:35.319
you start to focus on your mind, maybe you notice

1436
06:20:35.560 --> 06:20:43.840
that things come to a standstill or maybe just much

1437
06:20:44.360 --> 06:20:52.439
much lower than before, because your mind is not really

1438
06:20:53.759 --> 06:21:03.159
needed when listening to my voice, which allows your mind

1439
06:21:03.319 --> 06:21:11.439
to relax just as deeply as your body. And that

1440
06:21:11.799 --> 06:21:24.240
synchronicity between the relaxation of your body and relaxation of

1441
06:21:24.439 --> 06:21:25.319
your mind.

1442
06:21:27.360 --> 06:21:28.599
Let you know that.

1443
06:21:30.720 --> 06:21:43.159
Feeling completely calm, loose, and relaxed really is a great

1444
06:21:44.159 --> 06:22:01.200
healing experience fear and has so many positive benefits for

1445
06:22:01.279 --> 06:22:07.400
your body, mind, and your life, to be able to

1446
06:22:07.639 --> 06:22:19.639
lect over everything and to relax completely in all parts

1447
06:22:20.119 --> 06:22:31.040
of your body and mind. Even your bons rixed, all

1448
06:22:31.119 --> 06:22:44.880
your muscles arise, even the skin that covers your body.

1449
06:22:47.439 --> 06:22:48.360
Is relaxed.

1450
06:22:53.520 --> 06:22:55.040
Every hand.

1451
06:22:57.840 --> 06:22:58.400
That you have.

1452
06:23:00.040 --> 06:23:17.400
It is also deeply relaxed, and your brain really starts

1453
06:23:17.680 --> 06:23:30.720
to feel the benefits but this healing relaxation. And then

1454
06:23:30.799 --> 06:23:37.200
as you focus on the inside of your scalp where

1455
06:23:37.200 --> 06:23:43.479
your brain is, you can start to realize and notice

1456
06:23:45.119 --> 06:23:56.319
the benefits of your brain relaxing deeply. Then as your

1457
06:23:56.479 --> 06:24:08.200
brain continues to rie it sends those messages to the

1458
06:24:08.400 --> 06:24:17.040
rest of your body and your mind to re relax

1459
06:24:19.799 --> 06:24:39.319
more deeply, relax in more completely, letting go of any

1460
06:24:41.200 --> 06:24:51.360
remaining thoughts or concens allowed them just to drop onto

1461
06:24:51.479 --> 06:24:59.840
the floor because they're no longer necessary in this mon

1462
06:25:02.400 --> 06:25:15.200
in this moment of deep relaxation and calmness, filling your

1463
06:25:15.360 --> 06:25:40.119
brain with deep concentrated heathing, calming, relaxing, every part of

1464
06:25:40.279 --> 06:26:00.520
your brain feathing so loose and comfortable, so relaxed and

1465
06:26:00.840 --> 06:26:07.880
be peaceful. Your brain feels.

1466
06:26:09.040 --> 06:26:09.919
So light.

1467
06:26:11.919 --> 06:26:20.720
And so healthy. In that sense of deep, deep comfort

1468
06:26:23.119 --> 06:26:35.520
really does allow you to enjoy those ever increase in

1469
06:26:36.000 --> 06:26:50.959
sensations of comfort that are spreading throughout your body, relaxing

1470
06:26:51.520 --> 06:27:06.759
each and every muscle of your body, even deeper and deeper,

1471
06:27:09.880 --> 06:27:27.520
much more deeper than before, much more comfort spreading through

1472
06:27:28.919 --> 06:27:40.080
your body. In your mind, be so peaceful and calm,

1473
06:27:42.919 --> 06:27:57.400
so very fair, peaceful in avery part of your body,

1474
06:27:59.080 --> 06:28:20.080
letting go everything averything, so peaceful and come so relax

1475
06:28:25.639 --> 06:28:42.599
a very second the passes you feel dper, dper relaxed,

1476
06:28:46.279 --> 06:29:09.919
dper and dper relax came so calm, peace for so

1477
06:29:11.360 --> 06:29:22.639
very peace, from your head down to your ties. Such

1478
06:29:23.680 --> 06:29:35.919
peace and comfort growing all all the time, Such peace

1479
06:29:36.959 --> 06:29:50.400
and comfort spreading through your body and mind deep and deeper,

1480
06:29:53.319 --> 06:30:06.560
Such comfort spreading and sinking deeper into every muscle of

1481
06:30:06.759 --> 06:30:24.680
your body, so that you feel amazing, so relaxed, so piece, so.

1482
06:30:29.439 --> 06:30:31.439
So relaxed.

1483
06:30:34.759 --> 06:30:40.319
And peace, letting go.

1484
06:30:44.240 --> 06:30:45.119
Everything.

1485
06:30:49.400 --> 06:30:55.959
I'm gonna do a body scan, focusing on firstly how

1486
06:30:56.080 --> 06:31:01.360
you feel in your body, not trying to change how

1487
06:31:01.439 --> 06:31:07.240
you feel, not trying to relax, not trying to move

1488
06:31:07.319 --> 06:31:14.200
away from any discomfort or stress or tension, just accepting,

1489
06:31:15.720 --> 06:31:20.840
observing and accepting how you feel in the different parts

1490
06:31:20.919 --> 06:31:27.560
of your body, Just allowing yourself to be exactly as

1491
06:31:27.639 --> 06:31:39.119
you are, to notice, to get in touch with how

1492
06:31:39.200 --> 06:31:46.159
you actually feel in this moment. So I'm going to

1493
06:31:46.279 --> 06:31:57.599
start off by focusing on your hands. Just be aware

1494
06:31:57.639 --> 06:32:06.080
of your hands. I'd like you to move your hands around,

1495
06:32:07.520 --> 06:32:13.119
just maybe move your fingers a little bit. I've been

1496
06:32:13.240 --> 06:32:19.599
enclosing your hands very gently, just so that you can

1497
06:32:21.560 --> 06:32:28.000
gain in touch with how your hands and your fingers

1498
06:32:28.279 --> 06:32:48.799
feel with very very slow movements. Focusing now on your feet,

1499
06:32:52.880 --> 06:32:56.159
and if you can just do kind of an equivalent

1500
06:32:56.880 --> 06:33:01.200
with your feet is you've just done with your hands,

1501
06:33:02.560 --> 06:33:11.439
Maybe turn in your ankles, moving your feet around, moving

1502
06:33:11.560 --> 06:33:21.560
your toes gently, but only very gently and very slowly,

1503
06:33:24.520 --> 06:33:39.919
noticing how your feet feel in this moment. Focusing now

1504
06:33:40.159 --> 06:33:47.200
and your eyes, and I'd like you to just focus

1505
06:33:47.319 --> 06:33:52.799
on your eyelids. Maybe you can open and close your

1506
06:33:52.880 --> 06:33:57.360
eyes a couple of times to really get in touch

1507
06:33:57.759 --> 06:34:01.159
with how you feel. When you do close your eyes,

1508
06:34:03.319 --> 06:34:09.720
the muscle changes in your eyes when you do close them,

1509
06:34:12.560 --> 06:34:18.959
maybe raising your eyebrows. It stretches the tops of your eyes,

1510
06:34:22.200 --> 06:34:30.599
perhaps squinting your eyes, scrunching up your eyes, just so

1511
06:34:30.759 --> 06:34:40.560
you can heally again touch with all aspects of how

1512
06:34:42.360 --> 06:34:59.400
your eyes feel right now, now focus in on your thighs,

1513
06:35:01.759 --> 06:35:06.040
and it just starts you to gently tense your thighs,

1514
06:35:07.400 --> 06:35:17.240
just very very gently, just enough so you can become

1515
06:35:18.799 --> 06:35:29.880
more attuned to the physical sensation of your upper legs,

1516
06:35:32.080 --> 06:35:35.319
the front of your thighs, in the backs of your thighs,

1517
06:35:39.840 --> 06:35:59.240
noticing and observing how your thighs feel. Right now, moving

1518
06:35:59.439 --> 06:36:07.880
your foot to the back of your neck, just noticing

1519
06:36:08.080 --> 06:36:14.119
the back of your neck, the muscles, and of course

1520
06:36:14.279 --> 06:36:18.560
they lead to the side of your neck. They also

1521
06:36:18.840 --> 06:36:23.680
lead to the top of your back, which leads to

1522
06:36:23.799 --> 06:36:29.319
your shoulders. So as your focus on the back of

1523
06:36:29.400 --> 06:36:36.799
your neck, maybe you can move your head gently upwards

1524
06:36:37.959 --> 06:36:43.919
as if you're looking up. Maybe moving your head down

1525
06:36:45.360 --> 06:36:51.919
as if you're looking down. Perhaps moving your head side

1526
06:36:52.159 --> 06:37:04.520
to side, right to left, but only very slowly, very gently.

1527
06:37:07.000 --> 06:37:12.200
I'm not trying to force anything. It has to be

1528
06:37:12.759 --> 06:37:25.959
very very gentle, just so you can be more in

1529
06:37:26.279 --> 06:37:37.799
touch with the feelings, with the sensations of physical sensations

1530
06:37:38.080 --> 06:37:46.000
of how the back of your neck feels. Right now,

1531
06:37:53.599 --> 06:38:03.959
as we now focus the tops of your arms, the

1532
06:38:04.159 --> 06:38:08.919
parts where your biceps and your triceps are between your

1533
06:38:09.000 --> 06:38:17.599
elbow and your shoulders. To focus on those parts. The

1534
06:38:17.759 --> 06:38:24.720
tops of your arms, you may like to just tense them,

1535
06:38:25.639 --> 06:38:36.599
but very very gently and slowly. See you're not straining

1536
06:38:36.959 --> 06:38:42.919
or put in any pressure whatsoever.

1537
06:38:43.880 --> 06:38:44.799
On your arms.

1538
06:38:47.479 --> 06:38:54.159
It's just so that you can gain more of a

1539
06:38:54.479 --> 06:39:05.599
sense of how your upper arms are feeling in this moment,

1540
06:39:08.639 --> 06:39:19.319
and just noticing as you gently, very gently and slowly

1541
06:39:21.119 --> 06:39:32.080
tighten the muscles and then let go. Notice how the

1542
06:39:32.279 --> 06:39:47.040
tops of your arms feel right now as we now

1543
06:39:47.720 --> 06:39:57.959
focus on your stomach, the area the lower abdomen area

1544
06:39:58.639 --> 06:40:07.040
below your belly button, moving all the way down to

1545
06:40:07.159 --> 06:40:17.759
your hips, just above your grind, maybe you're able to

1546
06:40:19.200 --> 06:40:32.119
tense these muscles in the area very very gently and slowly,

1547
06:40:37.799 --> 06:40:41.959
if that's a difficult thing to do, and maybe you

1548
06:40:42.080 --> 06:40:52.560
can just move your body, pushing your stomach up, maybe

1549
06:40:52.720 --> 06:40:56.119
moving a little bit to the side using your hips,

1550
06:40:58.279 --> 06:41:06.439
just so you can get more in tune with how

1551
06:41:06.680 --> 06:41:25.639
your lower abdomen area is feeling in this moment. Just

1552
06:41:26.080 --> 06:41:48.279
noticing the physical sensations or your lower abdomen. As you

1553
06:41:48.560 --> 06:42:01.759
move your attention to your mouth, notice in your lips

1554
06:42:03.799 --> 06:42:12.279
and inside your mouth, your teeth, your guns, your tongue,

1555
06:42:21.840 --> 06:42:30.479
just noticing how your tongue in your mouth feels. It

1556
06:42:30.639 --> 06:42:39.639
may help by moving your tongue around your mouth, moving

1557
06:42:39.720 --> 06:42:47.119
it to your left, maybe pressing it gently against the

1558
06:42:47.360 --> 06:42:53.560
side of your mouth, and then to the right, gently

1559
06:42:54.080 --> 06:43:00.759
to the side of your mouth, perhaps pressing up against

1560
06:43:00.880 --> 06:43:08.880
the top of your mouth, and then down gently against

1561
06:43:09.000 --> 06:43:19.479
the bottom of your mouth, always very slowly and a

1562
06:43:20.040 --> 06:43:39.479
very very gentle so that you can be aware of

1563
06:43:39.720 --> 06:44:01.919
how you feel in your mouth area. Now I'm going

1564
06:44:02.040 --> 06:44:17.880
to focus on your wrists and I'm gonna ask you

1565
06:44:18.319 --> 06:44:27.119
to maybe just rotate your wrists by moving your hands

1566
06:44:28.439 --> 06:44:41.360
in a circular motion very gently and slowly, just so

1567
06:44:41.840 --> 06:44:59.319
that you can feel the sensations that you are currently

1568
06:45:01.040 --> 06:45:14.439
experiencing in curists. Perhaps move in your hands.

1569
06:45:15.720 --> 06:45:17.240
Up and down.

1570
06:45:19.599 --> 06:45:46.959
Again very very gently and slowly, very gentzor and slow.

1571
06:46:00.400 --> 06:46:16.799
As you now start to observe your lower back. That

1572
06:46:17.159 --> 06:46:27.040
bad part is just above of your hips where your

1573
06:46:27.200 --> 06:46:40.200
coxis are a whole area which also really does include

1574
06:46:41.000 --> 06:46:47.240
the signs of your body because those muscles are very

1575
06:46:47.360 --> 06:46:58.599
much connected. As those muscles also move into your hip

1576
06:46:58.720 --> 06:47:06.799
area connecting to your buttics the sides of your hips,

1577
06:47:15.360 --> 06:47:23.680
and if you're physically able to do so. Maybe you

1578
06:47:23.840 --> 06:47:37.639
can very gently just move body eviss slightly, very slowly,

1579
06:47:40.720 --> 06:47:58.720
some side to side, just enough to gauge how you

1580
06:47:59.000 --> 06:48:16.360
feel in your lower back. Perhaps it even move your

1581
06:48:16.599 --> 06:48:31.240
hips gently up and down, gently and slowly, in order to.

1582
06:48:35.720 --> 06:48:37.319
Be in touch.

1583
06:48:39.599 --> 06:49:03.040
With the physical sensations of your lower back. As we

1584
06:49:03.319 --> 06:49:04.319
now move.

1585
06:49:08.840 --> 06:49:10.240
Your attention.

1586
06:49:13.680 --> 06:49:21.639
To your jaw, the area from your chin all way

1587
06:49:21.759 --> 06:49:29.319
up to near where your ears are. The hole of

1588
06:49:29.439 --> 06:49:30.040
your jaw.

1589
06:49:40.279 --> 06:49:40.959
You can just.

1590
06:49:43.040 --> 06:49:49.720
If it's okay to do sime gently open your mouth,

1591
06:49:52.639 --> 06:50:04.279
not wide, no stretching, just very gently and slowly opening

1592
06:50:04.360 --> 06:50:17.439
your mouth thing closing your mouth very gently and slowly,

1593
06:50:27.040 --> 06:50:27.959
so you can.

1594
06:50:30.880 --> 06:50:32.080
Be in touch.

1595
06:50:38.560 --> 06:50:40.720
With how your jaw feels.

1596
06:50:44.119 --> 06:50:44.319
Now.

1597
06:51:11.240 --> 06:51:26.599
No to sit now your chest area, and you don't

1598
06:51:26.799 --> 06:51:34.159
need to do anything to move your chest because it

1599
06:51:34.439 --> 06:51:45.360
moves every time you breathe, and it moves very gently

1600
06:51:47.200 --> 06:52:04.479
and slowly automatically re each breath you take. As you

1601
06:52:04.959 --> 06:52:52.000
focus on how your chest feels when you breathe, move

1602
06:52:52.200 --> 06:53:07.159
in your focus to your forms your help. Maybe you're

1603
06:53:07.279 --> 06:53:20.880
able to very gently and slowly tense the muscles in

1604
06:53:21.040 --> 06:53:28.000
your forearms, and when you do that, you can feel

1605
06:53:31.200 --> 06:54:04.319
your elbows as well, very gently and slowly, gently and softly.

1606
06:54:08.479 --> 06:54:38.919
I'm sad your forearms and depas no, I think you

1607
06:54:39.240 --> 06:54:53.360
focus on the rest of your back, your upper back

1608
06:54:57.840 --> 06:55:15.279
in the middle, the middle of your back again, this

1609
06:55:15.959 --> 06:55:26.159
part of your body. News. Also, every time you breathe,

1610
06:55:31.000 --> 06:55:44.639
you may not notice that usually makes you observe your

1611
06:55:44.799 --> 06:55:52.000
upper back in the middle of your back. You can

1612
06:55:52.279 --> 06:55:59.040
really feel that gentle.

1613
06:56:04.279 --> 06:56:06.000
And no.

1614
06:56:11.119 --> 06:57:00.439
Moment moving your focus into you area, your butty grain,

1615
06:57:03.159 --> 06:57:37.959
those muscles, and those bones in your midsection. Just noticing

1616
06:57:40.360 --> 06:58:00.639
how your hips feel. Right now, you can very very

1617
06:58:01.279 --> 06:58:16.040
gently move your heads, maybe side to side, very gently

1618
06:58:16.319 --> 06:59:08.240
and slow y, very gently, softly and slowly. Everything starts

1619
06:59:08.560 --> 06:59:23.919
to slow down, including the thoughts in your mind and

1620
06:59:24.080 --> 06:59:34.119
your mind itself just starts to gradually. It doesn't have

1621
06:59:34.240 --> 06:59:42.040
to be instant, but just gradually starting to It's almost

1622
06:59:42.119 --> 06:59:53.279
like time is storing chin. It's a slower pace to

1623
06:59:53.520 --> 06:59:59.159
maybe what you're used to in your day to day life.

1624
07:00:02.319 --> 07:00:29.279
It's a slower movement of energy, very small movements which

1625
07:00:29.400 --> 07:00:34.040
make up the larger movements, which is always the case.

1626
07:00:37.439 --> 07:00:37.520
Now.

1627
07:00:37.599 --> 07:00:42.119
When you move your hand, it might seem like it's

1628
07:00:42.240 --> 07:00:47.959
one movement, but it's lots of minute different muscles moving

1629
07:00:50.159 --> 07:01:01.479
in accordance with each other. What happens in this space

1630
07:01:02.240 --> 07:01:20.680
that we're sharing is we move from that big movement

1631
07:01:21.439 --> 07:01:37.560
into those smaller movements. Starting to focus on how your

1632
07:01:38.040 --> 07:01:44.720
body feels, not just as a whole, not just oh,

1633
07:01:44.759 --> 07:01:49.040
i'm feel in this way. I'm feeling stressed or tense,

1634
07:01:49.279 --> 07:01:54.680
or I'm feeling relaxed and calm. I'm feeling this way,

1635
07:01:54.840 --> 07:02:01.680
I'm feeling that way. Starting to notice that your body

1636
07:02:06.040 --> 07:02:15.680
begins to present to you small feelings around your body,

1637
07:02:22.200 --> 07:02:34.319
small physical sensations in your legs, whether pleasurable or not.

1638
07:02:39.720 --> 07:02:48.759
Maybe resisting the temptation to label them or to judge

1639
07:02:48.840 --> 07:02:56.319
them those feelings, just thinking them, thinking about them is

1640
07:02:56.479 --> 07:03:13.400
just being neutral, just feelings, not being particularly concerned, but

1641
07:03:13.680 --> 07:03:28.720
just noticing what your body is telling you. The feelings

1642
07:03:28.799 --> 07:03:35.119
in your arms. Instead of feeling the hole of the arm,

1643
07:03:36.560 --> 07:03:45.479
maybe notice those individual feelings for all those different muscles

1644
07:03:45.720 --> 07:03:58.319
and the skin, the hairs of your arms, all the

1645
07:03:58.479 --> 07:04:15.040
internal parts of your arms, the veins, the bones. Just

1646
07:04:15.159 --> 07:04:21.360
being aware of maybe your elbow on your right arm

1647
07:04:24.119 --> 07:04:32.319
has a certain feeling. Maybe your left wrist also has

1648
07:04:35.479 --> 07:04:56.240
its own individual physical sensation. What about your forearm on

1649
07:04:56.360 --> 07:05:08.560
your right arm. You're right for there may not be

1650
07:05:08.720 --> 07:05:16.720
any particular feeling that you could even give a name to,

1651
07:05:20.479 --> 07:05:24.799
may not feel like anything other than just a feeling.

1652
07:05:25.720 --> 07:05:37.799
You know, it's there. The feelings in your shoulders, perhaps

1653
07:05:37.880 --> 07:05:41.200
your shoulders, when you think about them, you're kind of

1654
07:05:41.240 --> 07:05:46.279
almost like they're the same, you know, the same feeling,

1655
07:05:48.119 --> 07:05:51.439
almost like both of your shoulders are just one thing.

1656
07:05:53.240 --> 07:06:04.319
Of course they're not. And when you focus on your

1657
07:06:04.439 --> 07:06:12.639
left shoulder and then on your right shoulder, maybe find

1658
07:06:12.840 --> 07:06:18.200
that you move the muscles a little bit, maybe tense

1659
07:06:18.319 --> 07:06:43.680
the muscles gently, noticing the difference in each shoulder. On

1660
07:06:43.759 --> 07:06:59.560
your lower back, the left side of your lower back

1661
07:06:59.759 --> 07:07:11.200
and the right side of your lower back of course

1662
07:07:11.319 --> 07:07:23.520
that connection to your buttocks and to your hips, and

1663
07:07:23.680 --> 07:07:37.000
also moving up into the middle of your back. And

1664
07:07:37.240 --> 07:07:41.759
sometimes like right now, actually when I focus on their part,

1665
07:07:43.159 --> 07:07:47.560
when I focused on my buttocks and then I focused

1666
07:07:47.599 --> 07:07:51.720
on the middle of my back, I almost felt like

1667
07:07:51.919 --> 07:07:56.680
the muscles in my lower back were being stretched very gently,

1668
07:08:01.439 --> 07:08:06.720
just stretched a little bit. Even though I wasn't doing

1669
07:08:06.799 --> 07:08:15.599
anything to try to stretch your lower back, it just

1670
07:08:15.680 --> 07:08:27.959
seemed to happen the feeling of very gently stretching your

1671
07:08:28.040 --> 07:08:47.119
lower back comes along. I have feeling in your chest,

1672
07:08:54.759 --> 07:09:08.159
just noticing what sensations you are experiencing in your chest

1673
07:09:08.439 --> 07:09:24.680
right now. And there's so much of the chest. Obviously

1674
07:09:24.759 --> 07:09:28.400
there's the collar bone leading to the chest. You've got

1675
07:09:28.439 --> 07:09:37.040
the chest bone, You've got the muscles in your chest.

1676
07:09:39.840 --> 07:09:45.919
Of course, if you're female, there's possibly the breasts. If

1677
07:09:45.959 --> 07:09:54.080
you're male, you've got the different well why not that

1678
07:09:54.240 --> 07:10:01.720
different these days? But there may be more muscles at

1679
07:10:01.759 --> 07:10:07.959
the top of the chest, but at the side underneath

1680
07:10:09.119 --> 07:10:11.959
it's pretty much the same. Whether you're a man or

1681
07:10:11.959 --> 07:10:18.400
a woman. There's muscles there, muscles that stretch out to

1682
07:10:18.560 --> 07:10:23.000
your back as well as breast tissue which stretches and

1683
07:10:23.200 --> 07:10:30.880
moves into your back. To just being aware of your chest,

1684
07:10:39.799 --> 07:11:06.919
being with whatever feeling there is in your chest. And

1685
07:11:07.000 --> 07:11:14.439
when I noticed that, I focus on my chest, I

1686
07:11:14.720 --> 07:11:19.720
feel it in my back and my upper back. I mean,

1687
07:11:19.759 --> 07:11:22.680
I guess the obvious reason would be because you know,

1688
07:11:22.720 --> 07:11:33.439
I'll breathe in in then it stretches my chest and

1689
07:11:33.799 --> 07:11:47.680
my back at the same time. It feels it feels okay,

1690
07:11:54.279 --> 07:11:59.119
it doesn't feel I got a little bit of pain

1691
07:11:59.200 --> 07:12:05.840
in my right chest, A little bit, not pain, but

1692
07:12:05.959 --> 07:12:16.240
little discomfort, maybe stiffness possibly, I don't know. I noticed

1693
07:12:16.279 --> 07:12:23.919
my shoulders are also wanting to flex for some reason.

1694
07:12:26.119 --> 07:12:33.520
I think that's probably part of my upper back, that

1695
07:12:33.720 --> 07:12:38.799
connection between my shoulders my rper back. Because I can

1696
07:12:38.880 --> 07:12:43.680
move my shoulders and stretch the muscles in my back,

1697
07:12:46.200 --> 07:12:52.720
moving the shoulders backwards or up, which then moves. I

1698
07:12:52.799 --> 07:13:08.919
think it's the scapulous in your back. It feels quite nice. Actually,

1699
07:13:14.240 --> 07:13:17.400
a good thing about this is you can, if you

1700
07:13:17.560 --> 07:13:31.479
want to, you can just flex or stimulate the various

1701
07:13:31.720 --> 07:13:39.200
muscles in your body gently in order to get more

1702
07:13:39.240 --> 07:13:49.520
of the sense of how they feel. And when you're relaxing,

1703
07:13:54.360 --> 07:13:58.400
when you do tense and muscle and you let it

1704
07:13:58.520 --> 07:14:05.919
go and you let it relax, it relaxes way more

1705
07:14:07.560 --> 07:14:17.599
than it would normally. That you have to feel that

1706
07:14:17.680 --> 07:14:21.400
you're able to do that. There's no point in doing

1707
07:14:21.479 --> 07:14:27.000
it if there's an issue with the per part of

1708
07:14:27.080 --> 07:14:36.319
your body. You need to be gentle with yourself at

1709
07:14:36.560 --> 07:14:50.360
all times when relaxing deeply. It's important to be kind

1710
07:14:51.119 --> 07:15:05.799
to yourself. As you notice is your mind? How much

1711
07:15:06.959 --> 07:15:14.599
has your mind slowed down since we started this recording?

1712
07:15:30.599 --> 07:15:46.200
How came and peaceful is your mind right now? We

1713
07:15:46.279 --> 07:15:51.799
have nothing to think about and just my voice to

1714
07:15:51.959 --> 07:16:02.639
listen to. Because you know, the intention behind this recording

1715
07:16:04.159 --> 07:16:11.680
is relaxation. At the very least, for you to feel

1716
07:16:11.959 --> 07:16:16.360
more relaxed at the end of the recording than you

1717
07:16:16.560 --> 07:16:28.439
did at the beginning, at the very least, for your

1718
07:16:28.680 --> 07:16:39.959
mind to slow down because your body continues to relax,

1719
07:16:45.400 --> 07:16:46.720
because that's.

1720
07:16:46.799 --> 07:16:47.360
What you.

1721
07:16:48.959 --> 07:16:58.479
Want to happen. That's what you expect.

1722
07:17:02.080 --> 07:17:02.639
To happen.

1723
07:17:08.759 --> 07:17:27.200
For relaxation to fill your body, maybe calm your mind

1724
07:17:28.720 --> 07:17:36.240
to the point of boredom when you start, maybe to

1725
07:17:41.840 --> 07:18:22.599
drift away dressed in it's almost as if you're moving

1726
07:18:23.240 --> 07:18:31.119
further away from your body in your mind, just leaving

1727
07:18:31.319 --> 07:18:43.279
that there, kind of liking it an escape pod in

1728
07:18:43.400 --> 07:18:47.759
the spaceship a movie, a space movie. You know when

1729
07:18:47.799 --> 07:18:51.599
to get into a little part in it. Since the

1730
07:18:51.759 --> 07:19:17.200
month far away from the spaceship safe dream and continue

1731
07:19:22.599 --> 07:20:48.720
to relax, drifting so slow, emp so, so rare and

1732
07:20:49.000 --> 07:21:23.279
pe so and focusing on the feeling of those individual

1733
07:21:23.840 --> 07:21:33.560
parts of your body that are relaxing one by one.

1734
07:21:41.240 --> 07:21:53.599
You may find that every now and then you realize

1735
07:21:53.759 --> 07:22:04.599
that you aren't listening to my voice because your mind

1736
07:22:05.200 --> 07:22:19.959
started to imagine something different, maybe started to almost move

1737
07:22:20.159 --> 07:22:29.200
into some kind of a dreamy state. And then you

1738
07:22:29.360 --> 07:22:36.159
become aware of my voice again. And even though you

1739
07:22:37.159 --> 07:22:43.319
may want to focus on my voice, you may also

1740
07:22:44.080 --> 07:22:57.880
wish to allow your mind to just drift naturally into

1741
07:22:58.000 --> 07:23:19.400
that space of comfort and safety. As you feel more

1742
07:23:20.080 --> 07:23:33.319
comfort spreading through your body like a warm blanket covering

1743
07:23:33.479 --> 07:23:47.479
you gently, keeping your body at just the perfect temperature.

1744
07:23:57.919 --> 07:24:08.279
And even if you can hear background sounds, they just

1745
07:24:09.680 --> 07:24:23.479
don't seem to matter anymore. There's that sense of peace

1746
07:24:26.000 --> 07:24:40.520
spreads through your mind like a gentle breeze, yet strong

1747
07:24:40.680 --> 07:24:56.639
enough to blow away all negativity, strong enough to remove

1748
07:24:57.200 --> 07:25:07.200
from your mind any anxiety or stress that was there before,

1749
07:25:15.560 --> 07:25:24.479
and blow away any other thoughts or feelings that just

1750
07:25:26.279 --> 07:25:50.680
don't fit with the sense relaxation that is feeling your

1751
07:25:50.759 --> 07:26:13.639
body end your mind, unless you focus on your mind.

1752
07:26:15.840 --> 07:26:21.119
Then count down from ten down to one, and with

1753
07:26:21.479 --> 07:26:47.400
each number you hear, your mind will become slightly more relaxed,

1754
07:26:50.159 --> 07:26:58.479
just just slightly so. From ten down to nine, just

1755
07:26:58.599 --> 07:27:05.400
a slight move movement, from nine down to eight, just

1756
07:27:05.520 --> 07:27:22.599
another small change in how you feel. Eight down to seven.

1757
07:27:25.360 --> 07:27:30.759
That feeling is a gap, almost like a gap that

1758
07:27:31.119 --> 07:27:40.799
starts to get wider, the gap between those feelings that

1759
07:27:41.000 --> 07:27:47.919
you used to have in your mind compared to the

1760
07:27:48.119 --> 07:27:55.599
feelings you have there growing now, feelings of comfort and

1761
07:27:55.880 --> 07:28:07.560
security and comforts, and the gap becomes wider. Eight down

1762
07:28:07.680 --> 07:28:14.479
to seven, seven, down to six, and when you get

1763
07:28:14.520 --> 07:28:21.560
to five, your mind will start to have a certain

1764
07:28:23.000 --> 07:28:34.560
physical sensation, almost like there's a magnet outside of your

1765
07:28:34.680 --> 07:28:41.479
head sucking the tension and the stress and any remaining

1766
07:28:42.599 --> 07:28:48.959
feelings that you don't want, sucking them out through your skull.

1767
07:28:54.720 --> 07:28:59.799
And in down to four you can start to really

1768
07:29:00.479 --> 07:29:13.479
experience that sense of not just emptiness, but space, a

1769
07:29:13.639 --> 07:29:22.400
place full of fresh air, a place where you can stretch.

1770
07:29:25.880 --> 07:29:28.520
It's almost as if as you go down to four

1771
07:29:29.319 --> 07:29:38.159
and three your mind is expanding, with this sense of

1772
07:29:38.840 --> 07:29:51.040
peace and tranquility growing as it moves down to When

1773
07:29:51.080 --> 07:30:00.159
you get to one, your mind just feels exactly me

1774
07:30:00.319 --> 07:30:16.520
how you want to feel. It's almost perfect feeling, maybe

1775
07:30:16.639 --> 07:30:28.880
a sensation that you'd like to keep a place that's safe,

1776
07:30:29.919 --> 07:30:50.200
where nothing can affect you at all, and you can

1777
07:30:50.400 --> 07:30:59.360
stay in that that space of comfort and confidence, confident

1778
07:30:59.479 --> 07:31:05.959
in your own ability to create this space and this

1779
07:31:07.319 --> 07:31:13.680
feeling of comfort within your own mind just by counting

1780
07:31:14.400 --> 07:31:23.400
from ten down to one. And this is something that

1781
07:31:23.599 --> 07:31:32.799
you can do yourself when you're on your own the time,

1782
07:31:32.959 --> 07:31:36.479
when you can maybe sit down, maybe just for a

1783
07:31:36.560 --> 07:31:49.720
few minutes, close your eyes, just count slowly from ten

1784
07:31:52.639 --> 07:32:04.560
down to one and re experience these feelings in your mind.

1785
07:32:10.439 --> 07:32:14.759
And when you feel that way in your mind, your

1786
07:32:14.840 --> 07:32:29.360
body copies your mind, and that feeling is spread through

1787
07:32:29.560 --> 07:32:36.680
your spine and your nervous system into every part of

1788
07:32:36.799 --> 07:32:51.919
your body, travels through your bloodstream, healing and relaxing every

1789
07:32:52.880 --> 07:33:10.240
particle of your existence. Now we can we can practice

1790
07:33:10.360 --> 07:33:18.080
this a few times before the end of the recording,

1791
07:33:18.720 --> 07:33:24.560
and then you can practice on your own. And each

1792
07:33:24.880 --> 07:33:38.040
time you count for ten about one, the feelings of comfort, calmness,

1793
07:33:38.279 --> 07:33:56.720
and deep deep relaxation become stronger and deeper feeling your

1794
07:33:58.000 --> 07:34:07.159
mind and your brain with these positive chemicals, the spread

1795
07:34:07.520 --> 07:34:17.200
throughout your body, relaxing you so quickly, relaxing your whole

1796
07:34:17.479 --> 07:34:29.560
body and mind so very, very easily just by counting

1797
07:34:31.080 --> 07:34:41.240
from ten down to one. So we're going to do

1798
07:34:41.360 --> 07:34:45.279
it now. I'm going to count from ten down to one.

1799
07:34:46.360 --> 07:34:50.840
I'd like you to repeat the number after me. So

1800
07:34:50.959 --> 07:34:59.720
when I say ten, you can just repeat to yourself ten.

1801
07:35:05.360 --> 07:35:14.680
Just notice, be aware of how you feel in your

1802
07:35:14.840 --> 07:35:24.360
mind and your body. Then when I say nine, you

1803
07:35:24.479 --> 07:35:40.279
can repeat to yourself nine again, noticing the increase in

1804
07:35:40.520 --> 07:35:48.439
comfort and calmness in your mind and in your body.

1805
07:35:54.439 --> 07:36:03.880
The same when I say eight, when I say seven, six,

1806
07:36:06.439 --> 07:36:20.759
when I say five, four, when I say three, two,

1807
07:36:25.159 --> 07:36:30.080
and lastly you want I say one, you can repeat

1808
07:36:30.400 --> 07:36:31.319
that number.

1809
07:36:38.799 --> 07:36:38.919
Now.

1810
07:36:39.040 --> 07:36:44.639
Of course, when you do this on your own without

1811
07:36:44.759 --> 07:36:49.759
listening to me, you can say the numbers or whatever

1812
07:36:51.360 --> 07:36:59.759
speed that you feel is necessary for you, so you

1813
07:36:59.799 --> 07:37:05.759
can adapt. So if you feel you want to say

1814
07:37:05.880 --> 07:37:11.720
the numbers ten down to one faster than I do,

1815
07:37:13.479 --> 07:37:16.000
then you go ahead and do that. Or if you

1816
07:37:16.240 --> 07:37:20.200
feel when you do it yourself that you'd like to

1817
07:37:20.439 --> 07:37:28.799
have more more space between the numbers, maybe take a

1818
07:37:28.880 --> 07:37:35.720
lot longer to get from ten all the way down

1819
07:37:36.360 --> 07:37:53.319
to one, that's your choice also to do. So I'm

1820
07:37:53.400 --> 07:38:01.840
going to count from ten down to one, and when

1821
07:38:01.880 --> 07:38:05.599
I get to one, that will be the end of

1822
07:38:05.759 --> 07:38:12.599
this recording, unless, of course, you're listening with music, then

1823
07:38:12.639 --> 07:39:00.479
the music will continue ten nine, eight.

1824
07:39:11.919 --> 07:39:45.119
Se.

1825
07:39:58.720 --> 07:44:14.720
Sa four twenty ninety, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1826
07:44:19.000 --> 07:44:47.240
three two one. Now open your eyes, noticing how you

1827
07:44:47.400 --> 07:44:55.759
physically feel having counted down from twenty to one, allowing

1828
07:44:56.560 --> 07:45:00.959
stress and tension to leave through your fingertips. Stand your toes,

1829
07:45:02.520 --> 07:45:07.240
and as you focus on your fingertips, maybe they feel

1830
07:45:07.240 --> 07:45:14.040
a little bit tingly, which is I suppose quite understanding,

1831
07:45:14.159 --> 07:45:19.240
considering the tension has been exiting your body through your fingertips.

1832
07:45:25.720 --> 07:45:27.720
So now I'm going to count from twenty down to

1833
07:45:27.840 --> 07:45:35.080
one again. This time you're going to feel relief of

1834
07:45:35.240 --> 07:45:40.439
tension and stress in the anxiety that.

1835
07:45:40.479 --> 07:45:40.959
You may have.

1836
07:45:45.599 --> 07:45:54.000
Leaving through your stomach. Just leaving through your stomach, almost

1837
07:45:54.040 --> 07:45:59.799
as if it's just releasing the whole of your stomach.

1838
07:46:00.680 --> 07:46:05.479
You'll naval to just above your chest or below your chest,

1839
07:46:05.599 --> 07:46:10.159
rather so surround in your belly button area, the whole area.

1840
07:46:12.240 --> 07:46:16.840
You can feel the tension of your body where it's left,

1841
07:46:17.159 --> 07:46:22.439
just releasing from that area, and you may notice that

1842
07:46:22.560 --> 07:46:27.639
your stomach will become very relaxed as I count down

1843
07:46:28.639 --> 07:47:47.880
from twenty down to one. Now twenty nineteen, eighteen seventeen sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

1844
07:47:52.680 --> 07:48:13.520
four three two what And you can open your eyes

1845
07:48:13.560 --> 07:48:16.040
again if you choose, or you can just keep them

1846
07:48:16.119 --> 07:48:23.000
closed because it feels relaxing. Just notice how your stomach feels.

1847
07:48:24.439 --> 07:48:28.080
I notice as your focus, just do a little scan

1848
07:48:28.360 --> 07:48:34.880
of your body. Just notice how your body feels, focusing

1849
07:48:37.639 --> 07:48:44.799
on your upper body, your back, chest, stomach, legs, arms, hands, feet,

1850
07:48:47.840 --> 07:48:54.799
just noticing, and you know, you may start to feel

1851
07:48:57.240 --> 07:49:01.040
more of a sense of tiredness, which may be the

1852
07:49:01.159 --> 07:49:05.680
reason you listening to this recording because you.

1853
07:49:07.159 --> 07:49:07.520
Like to.

1854
07:49:09.159 --> 07:49:21.040
Let go completely of everything and drift off into a nice, natural, calm,

1855
07:49:21.439 --> 07:49:36.639
relaxing sleep. So now we're going to focus on your forehead,

1856
07:49:40.560 --> 07:49:43.319
and if you choose, you can incorporate your eyes in

1857
07:49:43.479 --> 07:49:48.080
this focus as well. So your forehead and your eyes,

1858
07:49:50.200 --> 07:49:54.560
it's that whole area basically almost as if you were

1859
07:49:54.639 --> 07:49:58.599
wearing a mask, you know, like a I don't know,

1860
07:49:58.720 --> 07:50:05.840
a batman mask something, or I'm trying to zorro or something,

1861
07:50:05.880 --> 07:50:07.959
you know, the kind of mask that covers your eyes

1862
07:50:08.479 --> 07:50:14.959
but also covers quite a lot of the forehead. Focusing

1863
07:50:15.040 --> 07:50:17.680
on that area because that's the area that We're now

1864
07:50:17.840 --> 07:50:23.959
going to release tension and stress from your mind, from

1865
07:50:24.000 --> 07:50:27.680
your brain and from your mind, and any tension that

1866
07:50:27.799 --> 07:50:31.639
you may have remaining in your face, in your neck

1867
07:50:32.119 --> 07:50:37.959
and your jaw, in your eyes, your forehead, or your scalp,

1868
07:50:39.599 --> 07:50:44.880
So basically any tension within your head area, including your

1869
07:50:45.040 --> 07:50:51.959
mind and your brain, and that's going to be released

1870
07:50:53.560 --> 07:51:00.119
through your forehead and your eyes. As I count on

1871
07:51:00.279 --> 07:52:36.400
a game from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

1872
07:52:41.400 --> 07:53:02.639
two one, noticing and she scan your face, lordaw, your eyes,

1873
07:53:03.880 --> 07:53:12.919
your cheap bones, your ears, your forehead, your scalp, your neck,

1874
07:53:14.200 --> 07:53:16.720
the back of your neck and the front of your neck,

1875
07:53:17.639 --> 07:53:28.360
the side of your neck, and your throat, noticing being

1876
07:53:28.439 --> 07:53:39.959
aware of the comfort, increased feeling, the relaxation not just

1877
07:53:40.159 --> 07:53:45.240
in your head and neck and mind, also the rest

1878
07:53:45.319 --> 07:53:55.639
of your body. Justice how loose and calm you feel,

1879
07:53:56.720 --> 07:53:58.400
and how easily.

1880
07:54:00.360 --> 07:54:01.599
Is to just let go.

1881
07:54:04.439 --> 07:54:28.520
Completely, let go completely or easily. That's what I'm going

1882
07:54:28.560 --> 07:54:31.919
to do now, is I want to focus on the

1883
07:54:32.080 --> 07:54:41.560
top of your head, and we're going to allow every

1884
07:54:42.279 --> 07:54:50.279
last piece of tension or stress that might be lingering

1885
07:54:50.599 --> 07:54:56.799
or hiding in your body or mind or head to

1886
07:54:57.080 --> 07:55:02.200
just be sucked down at the top of your head

1887
07:55:04.560 --> 07:55:13.119
and released into the air. Once sucked out into the clouds,

1888
07:55:15.759 --> 07:55:21.560
imagine a big cloud above your head, almost like a whirlpool,

1889
07:55:22.360 --> 07:55:25.240
and this is can suck that tension.

1890
07:55:26.360 --> 07:55:28.040
Out of the top of your head.

1891
07:55:30.159 --> 07:55:31.639
And just take it away.

1892
07:55:33.279 --> 07:55:33.919
The good.

1893
07:55:36.880 --> 07:55:40.639
Just focus. Imagine an opening on the top of your

1894
07:55:40.720 --> 07:55:47.240
head with that tension and stress and any remaining issues

1895
07:55:47.479 --> 07:55:51.240
may be worries or concerns that are no use to you.

1896
07:55:51.439 --> 07:55:55.200
Now you can all be sucked out at the top

1897
07:55:55.240 --> 07:56:01.680
of your head and taken away. As I count down

1898
07:56:01.799 --> 07:56:37.599
again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen,

1899
07:56:43.439 --> 07:57:47.159
fifteen fourteeneen twelve eleven, ten, nine eight, seven, six, five.

1900
07:57:52.400 --> 07:57:57.439
Four three.

1901
07:58:01.520 --> 07:58:32.959
To wah breathe, noticing how you feel, how relaxed and

1902
07:58:33.279 --> 07:58:47.680
calm you physically and mentally feel right now, how peaceful

1903
07:58:49.799 --> 07:58:56.560
your mind feels. It feels so nice to just let go,

1904
07:58:58.799 --> 07:59:08.119
to give yourself some space to breathe easily, to think calmly,

1905
07:59:12.959 --> 07:59:17.680
and just to take a break from all that pointless

1906
07:59:18.000 --> 07:59:23.479
worry and concerns about things that you don't need to

1907
07:59:23.599 --> 07:59:34.200
think about right now, because this is your time to

1908
07:59:34.439 --> 07:59:43.279
let go. This is your space to enjoy feeling deeply relaxed,

1909
07:59:45.360 --> 07:59:52.840
peaceful in your mind, relaxed in your body. They can

1910
07:59:52.959 --> 08:00:02.159
feel so good, so nice to just not have to

1911
08:00:02.360 --> 08:00:13.520
do anything, to be able to really enjoy that serenity

1912
08:00:14.279 --> 08:00:22.520
that comes with letting go completely, that peacefulness that comes with.

1913
08:00:29.240 --> 08:00:30.599
Being in this.

1914
08:00:32.439 --> 08:00:42.479
Peaceful space. And you can keep this sense of calmness

1915
08:00:43.319 --> 08:00:54.479
for as long as you choose. If you choose to

1916
08:00:54.720 --> 08:01:01.919
drift off into a deep, healing, natural sleep, then you

1917
08:01:02.040 --> 08:01:13.520
can do that. It's completely up to you, and you

1918
08:01:13.639 --> 08:01:18.279
can keep this feeling of calmness physically and in your

1919
08:01:18.360 --> 08:01:26.400
mind as long as you choose to feel completely relaxed,

1920
08:01:32.119 --> 08:01:40.880
completely relaxed. And I'd like you to make up your

1921
08:01:41.119 --> 08:01:53.759
mind that you're going to relax, and I want to

1922
08:01:53.880 --> 08:01:57.279
explore that with you. What it feels like when you

1923
08:01:57.439 --> 08:02:06.479
actually decid mind that you're going to relax, not forcing yourself,

1924
08:02:06.599 --> 08:02:12.799
but giving yourself that. Yes, it is a command, really,

1925
08:02:12.880 --> 08:02:19.799
isn't it. When you're telling yourself relax in a gentle

1926
08:02:19.919 --> 08:02:26.919
but firm way that only you can really tell yourself

1927
08:02:27.400 --> 08:02:30.240
in that way. You can't really have someone else saying

1928
08:02:30.279 --> 08:02:36.400
to you, now it relax, relax, you know, and it

1929
08:02:36.479 --> 08:02:38.880
needs to be gentle. But you can't someone else can't

1930
08:02:38.919 --> 08:02:47.959
really have the same the same kind of influence or

1931
08:02:48.319 --> 08:02:56.439
power that you have over your own physicality, over how

1932
08:02:56.639 --> 08:03:06.799
you feel, because when you say it to yourself it

1933
08:03:07.080 --> 08:03:14.880
means more. It's personal, and your brain and your unconscious

1934
08:03:15.080 --> 08:03:21.240
mind and your body listens to what you say. So,

1935
08:03:21.560 --> 08:03:25.319
for example, we'll test it out. We'll do a little test,

1936
08:03:25.439 --> 08:03:29.080
a few little tests along the way, and you can

1937
08:03:29.200 --> 08:03:35.439
get more of an idea of the force, the positive

1938
08:03:35.680 --> 08:03:42.080
force that you can have in creating a sense of

1939
08:03:42.360 --> 08:03:47.360
comfort and relaxation and your body and your mind quite

1940
08:03:47.479 --> 08:04:00.400
quickly just by you telling yourself to relax. I want

1941
08:04:00.439 --> 08:04:07.400
to start by it's focus on your hands. So focus

1942
08:04:07.439 --> 08:04:10.080
on your hands and just tell your hands to relax,

1943
08:04:11.119 --> 08:04:16.000
and just say relax. As you focus on your hands,

1944
08:04:18.240 --> 08:04:22.840
you could say my hands are relaxed, or I want

1945
08:04:22.880 --> 08:04:27.040
my hands to relax. But I think if you actually

1946
08:04:27.119 --> 08:04:34.080
do it directly by focusing and imagining that your hands

1947
08:04:35.159 --> 08:04:38.200
can hear what you're saying. You know, they've got little ears,

1948
08:04:38.959 --> 08:04:44.080
which is a bit weird. So talking to your hands

1949
08:04:44.840 --> 08:05:13.680
and just say relax, noticing and start to relax. Now,

1950
08:05:13.799 --> 08:05:17.040
focus on your eyes and tell your eyes to relax.

1951
08:05:18.200 --> 08:05:22.880
You just say in the same word relax and find

1952
08:05:22.959 --> 08:05:30.599
the right tone for you. You know, I might say relax,

1953
08:05:31.279 --> 08:05:39.400
but you you might say relax or relax. You know,

1954
08:05:39.720 --> 08:05:45.360
you might say it differently to yourself, and that's important

1955
08:05:46.240 --> 08:05:52.319
for you to gauge what feels right for you. To

1956
08:05:52.560 --> 08:05:57.720
just tell your eyes to relax, whilst focusing on your eyes,

1957
08:05:58.240 --> 08:06:02.919
your eyelids, the muscles around your eyes, your eyebrows, and

1958
08:06:03.200 --> 08:06:38.680
just tell your eyes directly relax. Now. Now I just

1959
08:06:38.799 --> 08:06:49.080
did that myself, and sometimes you may feel that you

1960
08:06:49.279 --> 08:06:54.720
need a bit more time for the different parts to relax,

1961
08:06:55.560 --> 08:06:59.400
you know, because I start talking again and maybe that

1962
08:06:59.639 --> 08:07:03.279
pie hasn't relaxed fully. But what happened is that it

1963
08:07:03.279 --> 08:07:07.560
would just continue to relax even though I'm talking. And

1964
08:07:07.680 --> 08:07:13.439
that's happened with my eyes. Something else I noticed is

1965
08:07:15.400 --> 08:07:19.200
when I started focusing on my eyes, that actually almost

1966
08:07:19.360 --> 08:07:22.040
became they got worse before they got better in a way,

1967
08:07:22.759 --> 08:07:25.720
so that I felt a degree of tension growing in

1968
08:07:25.799 --> 08:07:31.599
my eyes and then disappearing. So I think what that

1969
08:07:31.840 --> 08:07:36.080
was Really it was just me becoming more aware of

1970
08:07:36.400 --> 08:07:41.639
the tension that was already there that I wasn't. I

1971
08:07:41.799 --> 08:07:47.000
wasn't focused on it before, so I wasn't really acknowledging

1972
08:07:47.080 --> 08:08:04.080
it or really conscious to those feelings. Yeah, my eyes

1973
08:08:04.159 --> 08:08:07.959
is still continuing to relax, as well as my hands. Actually,

1974
08:08:11.439 --> 08:08:16.840
my hands have got a certain kind of energy, like

1975
08:08:17.080 --> 08:08:22.240
not buzzing, but I can kind of fuel a degree

1976
08:08:22.279 --> 08:08:28.200
of energy in my hands. Maybe that's where the tension

1977
08:08:28.319 --> 08:08:32.279
is being released. Maybe that's the cause.

1978
08:08:32.080 --> 08:08:32.279
In that.

1979
08:08:39.639 --> 08:08:41.840
The next part, I think we should focus on the.

1980
08:08:41.880 --> 08:08:42.560
Back of the neck.

1981
08:08:43.279 --> 08:08:47.200
That's a part which is quite often well for me,

1982
08:08:47.680 --> 08:08:50.880
holds tension. I don't know about for yourself that. I

1983
08:08:50.959 --> 08:08:56.119
think it's quite a standard place where tension is sometimes held.

1984
08:08:57.680 --> 08:09:03.000
So I'm doing exactly what you're doing as you do

1985
08:09:03.119 --> 08:09:06.639
it as well, So I'm telling my body parts to

1986
08:09:06.799 --> 08:09:09.720
relax as well. So if you tell your neck at

1987
08:09:09.759 --> 08:09:12.279
the back of your neck, focus on the back of

1988
08:09:12.360 --> 08:09:19.360
your neck and just say relax in your own words,

1989
08:09:19.520 --> 08:09:22.639
in your own tone, in your own voice. You can

1990
08:09:22.720 --> 08:09:24.599
say out loud, or you can just say it to

1991
08:09:24.680 --> 08:09:30.880
yourself internally. But you're focusing and you're saying it literally

1992
08:09:31.279 --> 08:09:34.599
to the back of your neck, as if the back

1993
08:09:34.680 --> 08:09:41.400
of your neck can actually hear what you're saying. So

1994
08:09:41.560 --> 08:09:45.000
do that now, just say relax to the back of

1995
08:09:45.080 --> 08:10:27.599
your neck and I'll do the same. Now, what I noticed,

1996
08:10:27.759 --> 08:10:32.560
and you may have had a similar thing, is even

1997
08:10:32.639 --> 08:10:34.880
though I was focusing on the back of my neck,

1998
08:10:39.919 --> 08:10:46.560
other parts started to I don't know, show themselves to

1999
08:10:46.720 --> 08:10:50.040
me or maybe because they want to be relaxed as well.

2000
08:10:50.159 --> 08:10:54.919
But I started noticing the feelings in my shoulders, attention

2001
08:10:55.080 --> 08:11:00.560
in my shoulders and in my upper back. Whether that

2002
08:11:00.799 --> 08:11:06.159
was because my back of my neck was saying, well,

2003
08:11:06.200 --> 08:11:11.159
I'm pretty much okay. It's the other parts that need attention,

2004
08:11:17.560 --> 08:11:20.599
but my low back of my neck is still relaxing.

2005
08:11:22.040 --> 08:11:24.520
But I just became more aware of other parts that

2006
08:11:24.799 --> 08:11:33.439
needed attention. Now, this might happen, and it's not. It

2007
08:11:33.520 --> 08:11:36.959
doesn't mean that it's going wrong. It just means you're

2008
08:11:37.040 --> 08:11:43.680
being notified of more places that also want to feel relaxed.

2009
08:11:46.959 --> 08:11:51.279
So I'm going to focus on my upper back. So

2010
08:11:51.520 --> 08:11:55.159
you can do the same, even if you don't have

2011
08:11:55.319 --> 08:12:00.680
any feelings of tension that are obvious in your upper back.

2012
08:12:02.439 --> 08:12:07.040
If you just focus on your back and the whole

2013
08:12:07.159 --> 08:12:11.919
area from his shoulder blades down to the middle of

2014
08:12:12.000 --> 08:12:16.360
your back down a spine, and with me, it's more

2015
08:12:16.400 --> 08:12:23.959
the shoulder blades that are more Yeah, that's the parts

2016
08:12:24.040 --> 08:12:32.319
that are really sort of giving me the nod that

2017
08:12:32.479 --> 08:12:34.720
it needs to relax in the sounds, Gonna ask that

2018
08:12:34.919 --> 08:12:49.880
part to relax, and you can do the same. Now, relax,

2019
08:12:50.200 --> 08:13:07.959
upper back. There's something strange happened there, And this often happens.

2020
08:13:08.000 --> 08:13:08.919
I've been doing this for.

2021
08:13:11.799 --> 08:13:18.560
Sixteen years or something, and often I'm I'm surprised, but

2022
08:13:19.240 --> 08:13:25.680
amazed really that there can be a feeling. So when

2023
08:13:25.720 --> 08:13:29.000
I was focusing on the back of my neck, my

2024
08:13:29.159 --> 08:13:33.919
upper back was starting to feel quite stressed and in

2025
08:13:34.119 --> 08:13:39.639
need of attention. As soon as I started talking to

2026
08:13:39.799 --> 08:13:44.439
you about my upper back and talking about, you know,

2027
08:13:44.959 --> 08:13:49.840
getting ready to ask the upper back to relax, my

2028
08:13:49.880 --> 08:13:55.680
oppa back already started to relax. It's almost as if

2029
08:13:55.720 --> 08:14:01.360
it doesn't need to hear the words, just needs attention,

2030
08:14:06.119 --> 08:14:18.159
just needs to be noticed. That is something that often

2031
08:14:18.360 --> 08:14:25.360
happens in this type of situation is when you start

2032
08:14:26.400 --> 08:14:31.400
to relax a couple of parts of your body, as

2033
08:14:31.479 --> 08:14:36.040
we've done with our hands, our eyes and the eyelids,

2034
08:14:37.840 --> 08:14:45.080
and now back of the neck, top of the back.

2035
08:14:46.759 --> 08:14:47.279
Upper back.

2036
08:14:48.599 --> 08:14:52.599
The rest of the body seems to just take notice

2037
08:14:55.360 --> 08:15:03.599
and decide in its own way to start relaxing. Other

2038
08:15:03.759 --> 08:15:13.599
parts of your body start to just become looser. I

2039
08:15:13.720 --> 08:15:16.360
suppose it's kind of like a bit of an avalanche,

2040
08:15:16.560 --> 08:15:21.279
you know, the little ball starts rolling, and before you

2041
08:15:21.400 --> 08:15:24.400
know it, the whole of your body is completely relaxed

2042
08:15:24.479 --> 08:15:41.159
and calm. And if you focus on your face, you

2043
08:15:41.279 --> 08:15:48.840
focus on your eyes, your eyelids, your eyebrows, and the

2044
08:15:49.000 --> 08:15:57.560
muscles around your eyes. Maybe you start to notice that

2045
08:15:59.319 --> 08:16:04.400
your forehead is more relaxed than it was. Maybe your

2046
08:16:04.520 --> 08:16:10.279
face is more relaxed. I would say, my entire face

2047
08:16:10.479 --> 08:16:25.080
is a lot more relaxed than it was. So we're

2048
08:16:25.080 --> 08:16:31.599
going to focus now on your shoulders again, just like before.

2049
08:16:32.959 --> 08:16:36.279
Just tell your shoulders. I mean you can do them

2050
08:16:36.319 --> 08:16:38.520
in the digital You can do the right shoulder and

2051
08:16:38.599 --> 08:16:42.919
left shoulder. I just generally do both at the same time.

2052
08:16:44.720 --> 08:16:48.119
And just tell your shoulders as you focus on them

2053
08:16:48.159 --> 08:16:54.159
in your mind, focus on how they feel. Maybe you

2054
08:16:54.279 --> 08:17:00.880
can see them in your mind's eye. Just tell your

2055
08:17:00.959 --> 08:17:55.759
shoulders to relax as nice as they relax. But do

2056
08:17:55.840 --> 08:18:04.439
you notice. I mean, especially my back is the connection

2057
08:18:04.720 --> 08:18:10.279
between the different parts the back, the shoulders.

2058
08:18:09.759 --> 08:18:10.479
The neck.

2059
08:18:15.799 --> 08:18:20.200
Being all connected and being such a large part of

2060
08:18:20.279 --> 08:18:26.599
your body, it's almost hard to separate them from each other.

2061
08:18:32.040 --> 08:18:34.919
And my lower back has started to relax on its own.

2062
08:18:41.119 --> 08:18:45.840
Maybe I'm going too slow and that could be an

2063
08:18:45.880 --> 08:18:53.279
issue because we all go at different speeds. And the

2064
08:18:53.479 --> 08:18:56.360
idea at the beginning of this recording was for you

2065
08:18:56.560 --> 08:19:11.400
to be able to just say to yourself, relax without

2066
08:19:11.560 --> 08:19:17.840
focusing on any particular part of your body. Because when

2067
08:19:17.919 --> 08:19:27.720
you know that telling your hands to relax and your

2068
08:19:27.919 --> 08:19:36.639
hand relax, you tell your eyelids and your eyes, the

2069
08:19:36.799 --> 08:19:46.959
muscles around your eyes and your eyebrows to relax, and

2070
08:19:47.080 --> 08:19:55.919
they relax. And you tell the back of your neck

2071
08:19:59.279 --> 08:20:15.319
to relax, and it relaxes. You tell your upper back

2072
08:20:22.000 --> 08:20:45.479
to relax, and it relaxes. You tell your shoulders to relax,

2073
08:20:55.959 --> 08:21:22.360
and they relax. When you told your hands to relax,

2074
08:21:23.119 --> 08:21:34.400
they relaxed, and they continued to relax. When you told

2075
08:21:34.479 --> 08:21:42.639
your eyelids, the muscles around your eyes, your eyebrows to relax,

2076
08:21:44.680 --> 08:21:59.520
they relaxed and continue to relax. When you told the

2077
08:21:59.599 --> 08:22:02.959
back of your neck focus on the back of your

2078
08:22:03.080 --> 08:22:16.799
neck and told it to relax. It relaxed and continued

2079
08:22:18.279 --> 08:22:33.319
to relax. When you told your lpa back to relax,

2080
08:22:35.360 --> 08:22:50.279
it relaxed, he continued to relax. As with your shoulders,

2081
08:22:52.720 --> 08:22:59.319
he told your shoulders to relax. In your shoulders relaxed

2082
08:22:59.759 --> 08:23:17.720
and continued to relax. And it's not just that, it's

2083
08:23:20.599 --> 08:23:25.040
that the rest of your body has also been listening,

2084
08:23:26.720 --> 08:23:32.799
and that relaxation has been spreading. So from your eyes,

2085
08:23:33.159 --> 08:23:40.560
the relaxations spread to your forehead, around your face, into

2086
08:23:40.639 --> 08:23:54.479
your skin, into your jaw, into the front and sides

2087
08:23:54.599 --> 08:23:59.319
of your neck, all way down your chest and stomach.

2088
08:24:06.040 --> 08:24:13.159
Your relaxed hands and shoulders meet up through your arms,

2089
08:24:13.840 --> 08:24:22.000
relaxing your full arms, your upper arms, elbows, your wrists,

2090
08:24:25.599 --> 08:24:42.439
letting go your lower back, your hips, buttocks sprawling, or

2091
08:24:42.680 --> 08:24:51.720
just start to relax continue even more, comfort spreading through

2092
08:24:51.799 --> 08:25:05.599
your legs all the way down to your use, the

2093
08:25:05.720 --> 08:25:11.439
tops of your feet, the side of your feet, and

2094
08:25:11.560 --> 08:25:26.319
the bottoms of your feet relaxing into your toes, each

2095
08:25:26.599 --> 08:25:50.919
toe relaxing, calm, the loose. And if your body relaxes more,

2096
08:25:51.479 --> 08:26:15.360
your mind becomes slower or peaceful, to the point where

2097
08:26:17.520 --> 08:26:29.759
if you choose to fall asleep, you can easily do

2098
08:26:30.000 --> 08:26:45.759
that easy drift away because there's nothing going on in

2099
08:26:45.840 --> 08:27:06.919
your mind. Your brain is peaceful, your body continues to relax,

2100
08:27:30.639 --> 08:27:36.159
and with that connection between your body relaxing and the

2101
08:27:36.360 --> 08:27:50.080
word that you say to yourself relax, means that you

2102
08:27:50.200 --> 08:27:56.880
don't need to focus on just one part. You can

2103
08:27:57.080 --> 08:28:10.000
just focus on your entire body, saying the powerful word

2104
08:28:14.319 --> 08:28:39.439
relacs and observe those familiar sensations of comfort spreading throughout

2105
08:28:39.799 --> 08:28:56.439
your body, loosening and calming and healing every part of

2106
08:28:56.520 --> 08:29:22.560
your body, feeding more relaxed, so that all you need

2107
08:29:22.720 --> 08:29:31.840
to do from now on is just tell yourself relax

2108
08:29:36.880 --> 08:30:06.439
and observe feeding completely comfortable and come so, starting now

2109
08:30:06.720 --> 08:30:51.279
with number twenty nineteen, eighteen, seventeen, sixteen.

2110
08:31:03.200 --> 08:31:31.119
Fifty four.

2111
08:32:01.439 --> 08:32:36.959
Thirty twelve.

2112
08:33:00.279 --> 08:37:04.240
Attatatatatatto us as us.

2113
08:37:08.840 --> 08:41:07.119
Usastasa sa, Why.

2114
08:41:10.959 --> 08:45:22.479
Said ue.

2115
08:44:02.040 --> 08:44:24.240
So counting down from ten to one ten nine eight, seven, six,

2116
08:44:26.479 --> 08:44:46.639
five four three two one, And maybe that was a

2117
08:44:46.720 --> 08:44:50.840
bit too quick in order to relax. Maybe it's a

2118
08:44:50.880 --> 08:44:57.000
bit too fast for you to notice the calming of

2119
08:44:57.119 --> 08:45:03.840
your body, maybe even a little bit of pressure there,

2120
08:45:04.000 --> 08:45:07.520
like you're counting down from ten to one. Would you

2121
08:45:07.680 --> 08:45:10.959
expect me to do? Man, expect me to stick go

2122
08:45:11.159 --> 08:45:14.840
with floppy just because you're counting down.

2123
08:45:19.040 --> 08:45:19.200
Two.

2124
08:45:20.240 --> 08:45:23.560
If you try it again, but this time, I'll go

2125
08:45:23.720 --> 08:45:31.080
this lower this time, as you focus on the whole

2126
08:45:31.159 --> 08:45:37.400
of your body before we focus on your legs, just

2127
08:45:37.680 --> 08:45:47.639
notice how your body does start to feel more relaxed

2128
08:45:52.400 --> 08:46:54.360
with every number that I count down nine, eight, seven, six, five, four, three,

2129
08:47:07.880 --> 08:47:45.560
two one, And just notice how how you feel generally,

2130
08:47:46.000 --> 08:47:57.360
how your body feels. It's not necessarily even about yeah,

2131
08:48:00.040 --> 08:48:07.119
hunting down from ten to one, it's that space that

2132
08:48:07.240 --> 08:48:13.040
you have, that body space between.

2133
08:48:15.040 --> 08:48:15.759
That sort.

2134
08:48:18.119 --> 08:48:33.520
Being active physically or mentally, just sitting or lying down,

2135
08:48:34.200 --> 08:48:38.919
just being there, not doing anything, not saying anything, not

2136
08:48:39.799 --> 08:48:46.119
needing to think about anything. So it opens up a space,

2137
08:48:47.119 --> 08:48:51.360
you know, a bit of a space, a gap number.

2138
08:48:53.720 --> 08:48:54.319
Every time.

2139
08:48:56.200 --> 08:48:59.720
And the more I came down from ten to one,

2140
08:49:00.880 --> 08:49:09.000
the bigger that gap becomes. So there's that gap of calmness,

2141
08:49:10.439 --> 08:49:23.240
of comfort and relaxation. It's a nice feeling slow down,

2142
08:49:25.159 --> 08:49:33.840
and it moves those stresses or discomforts physically or emotionally,

2143
08:49:34.560 --> 08:49:45.279
moves them away, allows you.

2144
08:49:48.000 --> 08:49:48.520
To just.

2145
08:49:51.479 --> 08:49:58.240
Slow down. Someone to count again from ten down to one.

2146
08:49:58.639 --> 08:50:08.880
And notice that gap widening, the gap, and as it widens,

2147
08:50:08.919 --> 08:50:15.319
it's almost like the stress and attention falls into the gap.

2148
08:50:19.119 --> 08:50:19.599
Mmmm.

2149
08:50:28.759 --> 08:50:40.520
It gives you that distance, that space now Hm ten

2150
08:50:45.119 --> 08:52:11.599
nine six eight seven six five four three two.

2151
08:52:29.799 --> 08:52:30.040
One.

2152
08:52:41.599 --> 08:53:03.119
And how does your body feel? Can you notice? Do

2153
08:53:03.200 --> 08:53:40.119
you feeling calmer, the feeling more relaxed as we now

2154
08:53:40.319 --> 08:54:00.520
focus on your legs, just your legs. We're just going

2155
08:54:00.599 --> 08:54:20.360
to start with focusing on your thighs. Of course, it's

2156
08:54:20.439 --> 08:54:28.720
not the most exciting thing to be doing, because I'm

2157
08:54:28.840 --> 08:54:31.479
sure like most of your body is not a lot

2158
08:54:31.560 --> 08:54:43.880
going on right now. Just focusing on the whole of

2159
08:54:43.959 --> 08:54:50.439
your thighs, the tops of your thighs, the sides of

2160
08:54:50.520 --> 08:54:57.360
your thighs, the bottoms of your thighs, you're outer thighs

2161
08:54:57.479 --> 08:55:02.360
and you're inner thighs. Basically the whole of your thigh

2162
08:55:02.520 --> 08:55:11.279
that leads into your hip and it goes down to

2163
08:55:11.479 --> 08:55:25.520
your knee joints. Now, this is a big area. It's

2164
08:55:25.560 --> 08:55:30.319
a very heavy area. It's a very strong probably the

2165
08:55:30.439 --> 08:55:45.119
strongest muscles in your body or in your thighs. But

2166
08:55:45.159 --> 08:55:52.799
I don't think we perhaps will give enough attention to

2167
08:55:53.000 --> 08:56:06.720
our thighs. Perhaps we don't acknowledge how important our thighs

2168
08:56:06.959 --> 08:56:27.040
are to our lives, how much they actually do for us,

2169
08:56:30.919 --> 08:56:41.639
all for our lives. And it may seem sound really weird,

2170
08:56:41.720 --> 08:56:50.119
but I think that all of our body parts, especially

2171
08:56:50.240 --> 08:56:57.880
our thighs, need some TLC, a bit of love shown,

2172
08:56:58.880 --> 08:57:17.080
a bit of acknowledgement, thank you, gratitude for what our

2173
08:57:17.240 --> 08:57:26.560
figs do for us. And I know this may sound

2174
08:57:26.639 --> 08:57:32.919
a bit strange. Maybe you think, why am I sure

2175
08:57:32.959 --> 08:57:35.479
that I should be out in the garden hugging a

2176
08:57:35.599 --> 08:57:44.000
tree or something. Wow, it's hard to set a microphone

2177
08:57:44.080 --> 08:57:47.119
up on a tree. That's why I'm doing this indoors.

2178
08:57:47.159 --> 08:57:50.639
Otherwise I would be outside hugging a tree. Now I

2179
08:57:50.759 --> 08:57:59.479
can't see the television from the tree. If you move

2180
08:57:59.560 --> 08:58:08.880
down to your knees gain such an important part. And

2181
08:58:09.520 --> 08:58:13.959
I think we don't necessarily I'll speak for myself here.

2182
08:58:16.439 --> 08:58:21.520
I don't necessarily appreciate all that my needs do for

2183
08:58:21.680 --> 08:58:27.520
me until I have a problem with my knee. It's

2184
08:58:27.560 --> 08:58:32.639
occasionally if I ever maybe i'll bash it or it's

2185
08:58:32.799 --> 08:58:39.319
aching for some reason. It's then that I realize how

2186
08:58:39.520 --> 08:58:43.400
much it does. You know, the benefit of being able

2187
08:58:43.439 --> 08:58:51.959
to use my legs without any kind of physical discomfort

2188
08:58:53.599 --> 08:59:00.639
is a beautiful thing that's possibly not appreciated until it's

2189
08:59:01.279 --> 08:59:10.680
temporarily removed. You know that's comfort. But as you focus

2190
08:59:10.759 --> 08:59:18.639
on your knees, regardless of how your knees feel, you

2191
08:59:18.720 --> 08:59:24.560
can have that sense of gratitude and love to your

2192
08:59:24.639 --> 08:59:37.279
knees for all that they do for you. And you

2193
08:59:37.319 --> 08:59:41.200
can still have that attention on your thighs and maybe

2194
08:59:41.400 --> 08:59:48.720
notice how your thighs feel, maybe notice that they are

2195
08:59:50.599 --> 09:00:06.919
relaxing more deeply as you focus now on the bottoms

2196
09:00:06.959 --> 09:00:11.400
of your legs, your shins and your calf muscles, the

2197
09:00:11.520 --> 09:00:19.200
bones between your knees and your feet incorporate, and of

2198
09:00:19.279 --> 09:00:30.319
course your ankles so important. You know, anyone that's had

2199
09:00:31.200 --> 09:00:38.479
even the slightest sprain of an ankle knows how how

2200
09:00:38.759 --> 09:00:48.880
much we take our ankles for granted. And it's kind

2201
09:00:48.919 --> 09:00:54.400
of strange in a way when you think that. You know, logically,

2202
09:00:54.759 --> 09:00:57.840
our wrists are a lot thinner than the rest of

2203
09:00:57.919 --> 09:01:02.759
our arms, which is okay, it doesn't can't see any

2204
09:01:02.799 --> 09:01:07.720
problem with that because we're just picking stuff up. But

2205
09:01:07.840 --> 09:01:13.880
our ankles so much thinner than the rest of our legs.

2206
09:01:20.319 --> 09:01:24.759
And from a physics perspective or logical even it doesn't

2207
09:01:24.799 --> 09:01:30.799
really make sense that all this weight would ultimately be

2208
09:01:31.919 --> 09:01:41.919
resting on your ankles then leading to your feet, that

2209
09:01:42.520 --> 09:01:51.479
thin area, thin bone. Yeah, it does so much great work.

2210
09:01:53.639 --> 09:02:03.159
Supports us, supports our body for a lifetime, helps us

2211
09:02:03.840 --> 09:02:13.200
to balance, It helps you to get around and be mobile.

2212
09:02:19.520 --> 09:02:27.319
And there's the calf muscles. Of course, when I was younger,

2213
09:02:27.720 --> 09:02:31.000
I couldn't see the point in calf muscles. Didn't seem

2214
09:02:31.040 --> 09:02:36.119
to do anything. Okay, if I walked around on tiptoes,

2215
09:02:36.919 --> 09:02:40.759
then my calf muscles get some work. But of course

2216
09:02:40.840 --> 09:02:44.959
that's not true. The calf muscles are being used whenever

2217
09:02:45.080 --> 09:02:56.959
we use our legs and your shins there to protect

2218
09:02:58.959 --> 09:03:07.599
your lower legs, shaped in a way, almost as a

2219
09:03:07.680 --> 09:03:19.959
protector for the bone, leading of course to your ankles

2220
09:03:23.360 --> 09:03:29.919
and your feet. But we're not going to focus on

2221
09:03:30.040 --> 09:03:32.119
your feet. We're just going to focus on the legs.

2222
09:03:34.080 --> 09:03:38.680
And I realize, but now that I've mentioned your feet,

2223
09:03:38.799 --> 09:03:43.400
it probably focuses on them anyway, So maybe I should

2224
09:03:43.520 --> 09:03:49.479
focus on your feet a little bit. You can have

2225
09:03:49.639 --> 09:03:54.840
them in your awareness the same as you have your

2226
09:03:54.959 --> 09:03:59.200
thighs in your awareness. Even though we haven't been focusing

2227
09:04:00.040 --> 09:04:04.560
in your thighs for a few minutes and be focus

2228
09:04:04.639 --> 09:04:18.599
in on your ankles. There's still that sensation of comfort

2229
09:04:21.360 --> 09:04:33.279
in your thighs, and there's that movement of energy because

2230
09:04:33.319 --> 09:04:40.279
the thighs hold lots of different sensations. Of course, there's

2231
09:04:40.360 --> 09:04:45.080
the muscles, the big straw muscles that we have in

2232
09:04:45.159 --> 09:04:59.000
our thighs. Put the skin on the outside of the thighs,

2233
09:05:00.080 --> 09:05:04.720
as in the outside of all of our body, can

2234
09:05:04.759 --> 09:05:16.159
be very sensitive, sensitive to the touch, sensitive to temperature,

2235
09:05:22.720 --> 09:05:30.240
and inside your thighs the bones, there's the muscle, there's

2236
09:05:30.279 --> 09:05:35.360
the blood, vessels, the arch trees, all this stuff that's

2237
09:05:35.639 --> 09:05:44.439
inside your thighs. I guess sometimes it'd be nice if

2238
09:05:44.479 --> 09:05:49.319
you could actually put your fingers inside your thighs and

2239
09:05:49.400 --> 09:05:55.159
a message, so you can message on the outside, of course,

2240
09:05:56.000 --> 09:05:58.319
but to be able to get deep into the muscles,

2241
09:05:59.319 --> 09:06:04.479
to be able to just massage inside your thighs, message

2242
09:06:04.520 --> 09:06:13.239
in the bones of your leg, massage in all the veins,

2243
09:06:13.440 --> 09:06:23.639
and just gently healing your thighs, and you could move

2244
09:06:23.879 --> 09:06:31.239
down message and inside your knees, just message in those bones,

2245
09:06:32.239 --> 09:06:39.279
but with healing fingertips, spreading that healing energy deep into

2246
09:06:39.400 --> 09:06:48.800
the choice of your knees. Of course, there's the back

2247
09:06:49.040 --> 09:06:54.160
of your your knee or the inside crease where your

2248
09:06:54.239 --> 09:07:02.040
knee is. It's a really sensitive area. Three sounds very

2249
09:07:02.160 --> 09:07:06.919
nice when you stroke it. That might be because it's

2250
09:07:06.959 --> 09:07:12.239
an area that's not really touched very often. It's almost

2251
09:07:12.360 --> 09:07:19.480
like a hidden part, that crease in your legs. It's almost.

2252
09:07:21.440 --> 09:07:22.160
Like a part that.

2253
09:07:23.959 --> 09:07:35.199
Has a sensitivity, which is a little bit different. Of course,

2254
09:07:35.279 --> 09:07:45.760
it's protected by your legs. So you can imagine putting

2255
09:07:46.639 --> 09:07:56.360
your fingers into that crease in your legs that folded

2256
09:07:56.440 --> 09:07:59.720
in between your legs. You can just message or your

2257
09:07:59.760 --> 09:08:06.760
thing tips. Imagine your fingertips going inside, massage in the

2258
09:08:07.440 --> 09:08:16.160
muscle tissue. You can of course field the the bones

2259
09:08:16.639 --> 09:08:28.599
of your knees, healing through your fingertips. And then as

2260
09:08:28.639 --> 09:08:34.319
you go down to your calf muscles, and that's the

2261
09:08:34.400 --> 09:08:37.879
part I'd like to be able to really put my

2262
09:08:38.040 --> 09:08:46.839
fingertips deep inside my calf muscles, massage in every single

2263
09:08:47.839 --> 09:08:59.480
tissue of that muscle, healing every part, and then doing

2264
09:08:59.519 --> 09:09:07.000
the same from my shins, massage in and gently stroking

2265
09:09:07.199 --> 09:09:15.160
the bones, gently stroking them, hewing a loving way, because

2266
09:09:15.199 --> 09:09:21.360
they deserve to be treated as the precious bones that

2267
09:09:21.480 --> 09:09:26.080
they are, because our legs are so precious as in

2268
09:09:26.160 --> 09:09:31.279
all the other parts of our body, the more precious

2269
09:09:31.319 --> 09:09:45.080
of amyture on the planet. When when you start to

2270
09:09:46.639 --> 09:09:57.680
think about your legs in this way, it can change

2271
09:09:57.800 --> 09:10:07.319
your perspective. It might sound a bit a bit silly

2272
09:10:07.480 --> 09:10:13.080
to start with the idea of having love for your legs,

2273
09:10:14.519 --> 09:10:22.160
showing appreciation for your thighs, want them to be able

2274
09:10:22.199 --> 09:10:29.360
to put your hands in your thighs, the massage the

2275
09:10:29.519 --> 09:10:35.400
muscles and the bones, and to get your fingers deep

2276
09:10:35.519 --> 09:10:45.239
in there, releasing all tension. Just to show how much

2277
09:10:45.360 --> 09:10:52.839
you care about your legs, how much you care for

2278
09:10:53.959 --> 09:11:01.919
what your legs do for you regularly, your knees, your calves,

2279
09:11:03.239 --> 09:11:15.440
your ankles, the strength of your ankles, considering how thin

2280
09:11:15.639 --> 09:11:19.239
they are compared to the rest of your legs, especially

2281
09:11:19.319 --> 09:11:34.000
your thighs. Yeah, they're so strong, so flexible, absolutely amazing things.

2282
09:11:35.279 --> 09:11:44.919
Your ankles are truly a gift because of what they

2283
09:11:45.080 --> 09:11:56.760
do for you, supporting all that weight, regardless of how

2284
09:11:56.959 --> 09:12:00.959
what weight you are, even if you're only eight stone,

2285
09:12:03.239 --> 09:12:10.040
still a lot of weight for these little ankles. Now

2286
09:12:10.120 --> 09:12:17.879
I'm a lot heavier than each stone double down, Yet

2287
09:12:17.959 --> 09:12:26.919
my ankles support my body all the time. Whether they

2288
09:12:27.040 --> 09:12:30.199
do give off a sigh of relief when I sit down,

2289
09:12:32.519 --> 09:12:40.400
that's in fact my whole legs do. My feet feel

2290
09:12:40.400 --> 09:13:06.120
also go my toes clap. We're so happy. Your legs

2291
09:13:08.040 --> 09:13:16.879
really are amazing, and talking about talking about your legs

2292
09:13:17.000 --> 09:13:17.800
is probably.

2293
09:13:20.000 --> 09:13:23.639
Possibly, if one of the most most boring things I've

2294
09:13:23.639 --> 09:13:25.400
ever heard anyone say.

2295
09:13:26.319 --> 09:13:33.800
Possibly they're boring or not. Everything I said is true.

2296
09:13:36.239 --> 09:13:51.080
Your legs are amazing. Your legs deserve not just respect,

2297
09:13:56.919 --> 09:14:09.239
they deserve to relax deeply. They deserve to take some

2298
09:14:09.480 --> 09:14:15.480
time out of the day to just let go completely.

2299
09:14:33.440 --> 09:14:51.239
Your legs really can relax. And because the legs are

2300
09:14:51.440 --> 09:14:56.680
so such a most you know, very important part of

2301
09:14:56.839 --> 09:15:00.599
your body, and your relax your legs, the rest of

2302
09:15:00.680 --> 09:15:12.239
your body also naturally follows in that journey of comfort.

2303
09:15:20.400 --> 09:15:24.160
I can feel it in my hips. My hips feel

2304
09:15:24.879 --> 09:15:32.879
really loose, and also my lwer back as well. My

2305
09:15:33.040 --> 09:15:38.760
lower back really feels it feels stretched, even though I'm

2306
09:15:38.839 --> 09:15:45.080
just sitting in a chair and there's no stretching as

2307
09:15:45.120 --> 09:15:48.239
far as I'm aware that I'm doing. It's almost as

2308
09:15:48.279 --> 09:15:52.199
if the muscles are just relaxed so much that there

2309
09:15:52.319 --> 09:16:01.000
is a natural stretch as the tension has reduced a lot.

2310
09:16:17.360 --> 09:16:20.440
And I'm now going to count down from ten down

2311
09:16:20.519 --> 09:16:31.800
to one, and you can continue to fill wonderfully relaxed

2312
09:16:35.639 --> 09:16:54.839
ten nine, eight, seven, six, five.

2313
09:16:59.239 --> 09:17:03.319
Four three.

2314
09:17:07.279 --> 09:17:27.959
Tube what relax? So I'm just going to count down

2315
09:17:29.480 --> 09:17:34.199
from five down to one, and as a countdown, if

2316
09:17:34.199 --> 09:17:41.279
you just focus on the numbers, just the numbers counting down,

2317
09:17:42.360 --> 09:17:51.480
and notice how you feel in this moment as you

2318
09:17:51.639 --> 09:17:59.160
hear the numbers counting down, knowing that those numbers counting

2319
09:17:59.239 --> 09:18:09.400
down represent and you feeling calmer, not just in your body,

2320
09:18:09.559 --> 09:18:17.879
but also relaxing your mind. I just notice how you feel.

2321
09:18:18.800 --> 09:18:24.720
There's nothing to do, there's nothing to say, there's nothing

2322
09:18:24.839 --> 09:18:29.639
to think about, starting.

2323
09:18:29.879 --> 09:18:41.279
With number five, four.

2324
09:18:50.599 --> 09:19:26.360
Three two one. And as you notice the gradual letting

2325
09:19:26.480 --> 09:19:35.879
go the tension in your body, you may also begin

2326
09:19:36.199 --> 09:19:42.160
to notice and be aware of how your mind is

2327
09:19:43.239 --> 09:19:51.080
starting to slow down. This is just a natural thing

2328
09:19:51.559 --> 09:19:58.959
that happens. It's not really a special procedure. It's just

2329
09:19:59.160 --> 09:20:05.360
natural because is your body relaxes, your mind also starts

2330
09:20:05.440 --> 09:20:10.120
to relax. And the more your mind relaxes, the more

2331
09:20:10.160 --> 09:20:15.400
your body relaxes. It's just a continuous circle of relaxation,

2332
09:20:21.440 --> 09:20:29.959
and there's that calmness that comes from relative quietness. You know,

2333
09:20:30.120 --> 09:20:36.160
even even if this background sounds either your side online.

2334
09:20:37.440 --> 09:20:41.400
It's still going to be quite calm.

2335
09:20:43.080 --> 09:20:45.720
You know, you haven't got the television on, there's no

2336
09:20:46.080 --> 09:20:50.239
music in the background, unless you're listening to the recorded

2337
09:20:50.319 --> 09:20:50.879
with music.

2338
09:20:51.000 --> 09:20:58.199
Of course, you're very likely not going to be sitting

2339
09:20:58.239 --> 09:20:58.959
in a room.

2340
09:20:58.800 --> 09:21:03.360
With other people. Of course you might be, but generally

2341
09:21:03.559 --> 09:21:06.680
it's more ideal if you can do this on your own,

2342
09:21:08.400 --> 09:21:18.440
so no distractions, and when you stop thinking about stuff,

2343
09:21:25.040 --> 09:21:35.319
relaxation automatically rises. A sense of comfort starts to grow,

2344
09:21:39.839 --> 09:21:46.480
and without trying to build it up into something fantastical,

2345
09:21:50.319 --> 09:21:59.000
something magical, this is just a natural process, something that's

2346
09:22:00.239 --> 09:22:09.120
easy to accomplish. In fact, it's almost you know, the

2347
09:22:09.480 --> 09:22:16.160
sense of relaxing completely happens really when you put no

2348
09:22:16.360 --> 09:22:20.919
effort into it. It's not something that you can really force.

2349
09:22:23.519 --> 09:22:32.919
It's something that happens naturally. And part of the process

2350
09:22:33.319 --> 09:22:44.519
of this recording and others is simply two allow you

2351
09:22:46.919 --> 09:22:50.879
to take advantage of this space.

2352
09:22:53.559 --> 09:22:57.800
This time, it's just.

2353
09:23:01.959 --> 09:23:09.519
Let go to just be here, to be in tune

2354
09:23:13.199 --> 09:23:25.279
with how you feel. Yet with the intention of wanting

2355
09:23:25.599 --> 09:23:37.680
to relax deeply and maybe even to fall asleep, depending

2356
09:23:37.919 --> 09:23:44.120
on what it is that you wish for yourself in

2357
09:23:44.279 --> 09:24:00.440
this moment. As we know, relaxing is the majority of

2358
09:24:00.559 --> 09:24:05.120
the process of fallen asleep. The actual falling asleep part

2359
09:24:05.400 --> 09:24:13.559
is a tiny bit at the end. The deeper relaxed

2360
09:24:13.959 --> 09:24:36.080
you become, the easier you find yourself drifting. You can also,

2361
09:24:36.239 --> 09:24:46.279
if you choose, stay focused on my voice and really

2362
09:24:46.760 --> 09:25:16.480
enjoy the process, gradually relaxing each muscle in your body

2363
09:25:21.559 --> 09:25:50.680
effortlessly and just observing the sensation I'm letting go completely

2364
09:25:56.760 --> 09:26:00.760
this time on an account, from six down to one,

2365
09:26:05.599 --> 09:26:14.800
and you can notice your mind calming down more with

2366
09:26:15.199 --> 09:26:28.839
each number, do you hear me say, naturally feeling calm

2367
09:26:29.400 --> 09:29:28.919
and slow to peaceful, six, five, four, three, one, being

2368
09:29:29.279 --> 09:29:42.000
aware how your mind to slow it right down, sinking

2369
09:29:44.599 --> 09:30:04.919
deeply into relaxation. And as you focus on your mind,

2370
09:30:05.199 --> 09:30:18.040
you may notice that there's some thoughts still there, maybe

2371
09:30:18.199 --> 09:30:27.959
some stubborn thoughts that for some reason perhaps need your attention.

2372
09:30:34.879 --> 09:30:36.279
That's what you can do is.

2373
09:30:41.800 --> 09:30:49.559
Send love to those thoughts. Sprinkle those thoughts.

2374
09:30:53.760 --> 09:30:54.279
With love.

2375
09:30:56.239 --> 09:31:02.199
All petals from a flower, Just sprinkle o them petals

2376
09:31:02.279 --> 09:31:09.879
feel good love towards those thoughts, to let those thoughts.

2377
09:31:09.720 --> 09:31:10.160
Know that.

2378
09:31:12.279 --> 09:31:16.519
It's not a band in the number. You just need them,

2379
09:31:17.760 --> 09:31:29.440
to require them to just calm down, slow down, quiet down,

2380
09:31:33.360 --> 09:31:45.120
and now so as you focus on those remaining thoughts

2381
09:31:46.400 --> 09:31:50.480
as a countdown this time from seven down to one.

2382
09:31:52.040 --> 09:32:08.440
With each number, just imagine sprinkling those flower petals of love, kindness, gratitude,

2383
09:32:11.559 --> 09:32:19.559
I let those thoughts which will allow them to just

2384
09:32:21.000 --> 09:32:36.000
not away and relax deeply. The fiery number, those thoughts

2385
09:32:36.120 --> 09:32:53.800
will become more and more relaxed starting with number seven.

2386
09:33:08.760 --> 09:33:58.480
Six four.

2387
09:35:02.559 --> 09:35:20.000
What meed you?

2388
09:35:20.199 --> 09:35:45.559
Now notice how relaxed you're feeling in your buddy. You

2389
09:35:45.760 --> 09:35:47.519
got to focus.

2390
09:35:50.919 --> 09:35:59.919
On your hands. Is the more relaxed.

2391
09:35:59.559 --> 09:36:04.239
Try hands are, the more acts.

2392
09:36:04.319 --> 09:36:25.919
Your body and my love this the focus on your hands,

2393
09:36:27.040 --> 09:36:37.040
your fingers. There's nothing needed to be done. There's no

2394
09:36:37.199 --> 09:36:41.199
intention of lists or dance in the.

2395
09:36:41.279 --> 09:36:50.319
Fingers or anything like that. Mm hmmm mm hmm. It's

2396
09:36:50.599 --> 09:37:03.639
just a noticing and focusing on your hands like to

2397
09:37:03.760 --> 09:37:05.160
see how they feel.

2398
09:37:19.800 --> 09:37:23.720
It gives them more relaks.

2399
09:37:24.279 --> 09:37:25.879
Joannes feel.

2400
09:37:29.120 --> 09:37:32.040
The carmody of mind feels.

2401
09:37:33.559 --> 09:37:39.120
And the moral comforts you feel.

2402
09:37:41.040 --> 09:37:42.760
Throughout the booty.

2403
09:37:48.319 --> 09:37:51.440
Ge may.

2404
09:37:53.760 --> 09:38:01.720
Have already latist.

2405
09:38:05.480 --> 09:38:18.680
Thank you, mine is starting.

2406
09:38:21.959 --> 09:38:37.040
Dread send.

2407
09:38:40.879 --> 09:38:50.239
Just on your hands, he things, allowing.

2408
09:38:50.279 --> 09:39:02.839
Them cheap spellence, Oh real, teaching me with that relaxation

2409
09:39:04.639 --> 09:39:06.919
in your hands and things.

2410
09:39:12.519 --> 09:39:32.360
More and more relaxed, each number from eight.

2411
09:39:34.639 --> 09:39:35.440
Down to one.

2412
09:39:40.519 --> 09:39:41.959
The almost.

2413
09:39:43.160 --> 09:39:45.480
Do that using.

2414
09:39:46.800 --> 09:39:51.000
The relax and energy spreading.

2415
09:39:51.599 --> 09:40:12.040
Into your hands and fingers becoming the fos each nob

2416
09:40:19.080 --> 09:40:29.519
find do write down what drift to.

2417
09:40:33.360 --> 09:40:34.400
Rift to the thing.

2418
09:40:39.239 --> 09:40:53.199
Started. No wits.

2419
09:44:39.919 --> 09:44:42.120
Just been here now.

2420
09:44:45.599 --> 09:44:51.680
Nothing to think about, nothing to do, nothing to say.

2421
09:44:56.199 --> 09:44:57.959
Everything just hears.

2422
09:45:04.680 --> 09:45:07.919
This is good nat respect to them.

2423
09:45:11.639 --> 09:45:14.720
This is how you just normal.

2424
09:46:01.120 --> 09:46:08.480
Seves. It comes to.

2425
09:46:13.800 --> 09:47:33.839
It's not me, yes, M you want myself.

2426
09:47:38.680 --> 09:48:28.040
M s e