June 4, 2025

(no music) (10 hours) Whisper Wednesday | LMBYTS #1365 | 4th June 2025

(no music) (10 hours) Whisper Wednesday | LMBYTS #1365 | 4th June 2025
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WEBVTT

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

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Jason Newland. It really is. Please only listen when you

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can safely close your eyes. This is let me boy

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to sleep. Wishba Wednesday. Whisper Wednesday, Yeah, whisper Wednesday. It's

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ten twenty two on Wednesday, the fourth of June two

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thousand and twenty five. I just had a little nap

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with Vinnie and.

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Here I am.

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It's quiet enough to make a recording. There's no there's

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hardly any sound whatsoever. And I am very very close

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to the microphone. The windows closed. I had the windows

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open for the last few hours so I can have

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it closed for a little bit without the place getting stuffy,

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without the room smelling of me me. So did I

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say only listen when you can say to close your eyes? Uh?

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I do have a Facebook page called Chasing new Lands

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boring page. Please join if you want to be part

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of my gang. Do you want to be in my gang?

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My actually the YouTube channel at Jason Newland where all

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my latest recordings are automatically uploaded from my podcast, and

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it includes all six versions, one without music, five and

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dead Hours without music, one with music, and five and

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ten hours with music. It gives you so much choice.

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I'll be honest, sometimes I can't sit still because I'm

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so excited. The next thing is linked to my Facebook

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page and my YouTube channel on my web site just

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on a new landed good and if you like what

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I do and you'd like to support me, I always

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have a link to my PayPal account on there as well.

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What else do I have on my website? That's a

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look if you're on if you're going on to oh,

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I can't stop yielding if I come to my website.

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On d.

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Well, I've not got the laptop, but I as far

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as reading stuff, I find reading from a laptop easier

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just because it's bigger the screen as as opposed to

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be phone. But I guess that's an obvious thing. I

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won't be walking around with a phone the signs for

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a laptop, mind you. I do wonder how long will

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laptop still exist? Anyway, I uh m hm, oh wow,

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I can't stop me on it. Then he started barking

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in so I had a little interruption to tell him off.

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The thing is so I just got interrupted again, just

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got a phone call brilliant, Yeah, wow, what was I

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talking about? My website is on the first page, Jasonnewland

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dot com is podcasts, playlists, podcast apps, and contact. That's

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at the very first the top of the page, like

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little boxes that you can click. Underneath that is please

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support my free service. And then then it's another box

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in the box next to it, join Jason Newland's boring

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group on Facebook. Then underneath that is the latest recordings

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or the latest recordings I've done for bliming. I don't

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know how. I really don't know how far down the

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coast should have a little look, little look so look.

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In fact, it probably be easier to do on my

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laptop than my phone. I'm just interested how far down

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it goes because I've been uploading. I've been using this

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particular website for a few months now. Not the domain name,

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the Jason Newland dot com God, I've had that for

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over twenty years, well over twenty years, probably twenty three years.

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Maybe not twenty three years. I think I got in

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two thousand and four, but maybe earlier.

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It's weird.

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I wonder if wow, I wonder if I go to

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my domain holder, the host where everyone it will tell

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me when I first got it. Because it costs me

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a bit of money every day year, just once a year,

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I pay for it. M right, I'm just going down.

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I'm going down. Some of these images are good. I like,

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I forget how how cool some of these images are

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that I've done. All right, I'm still going down. I'm

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in April, May June, so it's two months worth. It's

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windy today, but not as windy as it was yesterday. No. Oh,

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it's got me to start right from scratch. Damn, that

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was not I think it didn't up. It's just to

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wind me up. I wonder if it will tell me

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where how long I've had that domain for. It's going

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to lock me in. My left bicep is hurting a

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little bit today. I think I've been laying on it wrong.

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To be fair, if it's certain, because I'm laying in it,

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I'm kind of using it wrong. And I I was

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supposed to lay on your arms here, You're supposed to

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do that on your bank. Do we am a control panel?

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Control saved orders? No, saved orders? Billion are billion? Let's

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go to billion? Few urban alls? Okay, nope, it's not

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given me. So that's forty two pounds ninety nine I paid. Oh,

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then the Experiments forty two ninety nine on the twenty

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first of March twenty twenty six, renews you oh John

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this oh okay, right, I still want to see invoices.

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That's the one only one invoice. You're joking me? All invoices,

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all invoices. Wow, let's have a look at this two

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thousand and four. When did I get ah? I didn't

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register Jasonneuland dot com until the twenty first of March

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two thousand and six. Wow, just shows you that. It

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just shows your I registered. That's why I was thinking.

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I registered Free Pain Relief dot co dot uk, which

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is why I use for my free pay relief service

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in Ipswich ways to offer it seventeen for January two

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thousand and six, So pretty much we can put that

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day down. This is when I decided to do all

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of this stuff. On the seventeenth of January two thousand

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and six, I decided to offer a free pay relief service.

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I ordered online all these postcards that I was going

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to advertise that service. I did. What did I do?

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I also did? I not want to stop smoking? Okay,

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a free pay relief Okay, yeah, it's a free free

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pay relief help with Wow. So Wow Wow I the

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very first domain name that I got. It's not the

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first domain name I've got, because the first one I

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got was would be two thousand, but the first one

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I got connected to Hypnosis would be register in the

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domain name group Hypnosis dot co dot UK on the

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seventh of November two thousand and four, and then I

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it doesn't go back any further than that, which is

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weird because I've been with them since twenty twenty. Why

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does it not go back any further? You might think, Yeah, sure, No,

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I literally have been with them since two thousand and

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twenty because the very first, the very first domain name

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I had was called tidy Search. For some reason, I

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seem to have locked out. This wouldn't have happened meaning

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to accounts settings okay bill in wow account support versus

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the main name. How could I have lost our while

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and this gain on billion renewals or renewals services account communications.

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I was literally just on that page. Okay, I know

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what I'm doing. I know what I'm doing now right,

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I need to highlight over invoices okay, invoices. So for

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some reason, it's not going further back than two thousand

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and four. Now help with pain. Help with pain, not

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kurdochy Uk. Renewal was two thousand and four, which means

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I would have had it for a year before that. Wow, okay,

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so I must have got help with Pain in two

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thousand and three or two thousand and two. Group Hypnosis

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was two thousand and four, but the free pay relief

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was two thousand and six seventeen for the first two

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thousand and six, and that's when all It's not really

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when it all started, because technically I was already doing

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some stuff online in two thousand and four, but yeah,

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not much. It's Jasonnewland dot com. I did in two

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thousand and twenty third of March two thousand and six,

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registrated it for two years. I got so Jason Newland

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dot com. This is forty one ten pence That was

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for two domains. But I renewed Jason Newland dot com

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again first of March eight forty six pound ninety nine,

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then two years again in twoy ten, twenty twelve. It's

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going on by an a pound per year or every

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two years. We know in twoy fourteen sun Look, wow,

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the different domain names I've had so Group Hypnosis dot

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co dot UK. This is just since two thousand and four.

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I've also used other domain hosters as well help with

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paying dot co dot UK in a search dot co

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dot UK. I don't know what that was for. That

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was two thousand and five Free Pain Relief dot co

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dot UK, Free Pain Relief okay, TIDI search dot co

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dot UK. So I've got that a game because I

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used to have that In two thousand I was so

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called Jason Newland dot co dot UK as well as

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dot com, but I didn't keep that one going. Free

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hypnosis podcast dot com, Life of Bipolar Hypnotists dot com.

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That was twenty fourteen. Free Hypnosis Videos dot com. That

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was twenty fourteen. Okay, registration at Jason Newland dot mobi

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mobi for two years twenty sixteen. I don't even know

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what that was about. Hypnosis Downloads free dot com twenty seventeen,

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Pretending to Think dot com twenty seventeen. So that was

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one of my podcasts I was doing. I did another one,

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Telephone dash Counseling dot com in nine for the seventh

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twoenty seventeen. Perhaps I was planning to do some kind

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of counseling. Telephone counseling I don't remember. It's not that

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long ago, but I really do not recall what one

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just renewing the Jason Newland dot com every year. I

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also had registration l Mbyts dot com, which was there,

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let Me put You to Sleep. I didn't keep that up.

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I just done it. It's one of those things where

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less and less people I think, seem to be using

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websites website builder. I've kept the Jasonnewland dot com and

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I'll keep that. I keep that forever, but I probably

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won't bother with any other websites. Deep Sleep Whisper hypnosis

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dot com. So I got that twenty twenty three, Let

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Me buy You dot com again the same day, third

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of July twenty twenty three, Relaxed Sleep Hypnosis, Sleepy Boring

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Objects dot com, Bits, spit Time, storytime dot com, Free

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Pay Relief Hypnosis dot com, Stress Anxiety, Stress Anxiety Hypnosis

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dot com, all on the same date, the third of

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July twenty twenty three, two three, four, five, six, seven,

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seven different domains, and since then has been renewed in

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the Chasnewland dot com, which I did on twenty first

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of March four. I think it's too so the renewal

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for one year of the actual the website their domain

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name fifty one pound fifty nine, and then on the

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first of April. No, it couldn't have been. I'm confused,

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very confused. So renewal of for privacy I don't know.

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But anyway, so that's my domain name history since two

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thousand and four. But at one bit I found kind

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of interesting is well, should we add up how much

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I spin? I can't add up in it? Wow, I

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mean over twenty years, it's not too bad, is it really?

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I think the thing that surprises me is that actually

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have a date for a little bit of how breath.

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I just had to run downstairs. My neighbors asked me

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to collect her packages and packages so she stuck a

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sign on the door for them delivered the delivery people

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to delivery here, and I can't get literally, I saw

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the sun was at my door because I olden my

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phone on silent, so I run to the front door.

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The person gone, so I run downstairs to try and

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catch them, but it was too late, but luckily that left.

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I think it's the same package the left on the

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doorstep downstairs, but I ran proper ran I don't know why.

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I think it's because I promised to collect the packages

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and I didn't want to kind of not do what

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I said I was going to do. Hm, what two

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thousand and six, So yeah, first to third two thousand

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and six, free paying belief. The seventeenth pretty much seventeenth

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of the first. Now let's just work out what day

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that was. Seventeenth of January. I'm pretty sad it would

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be a Monday, so let's have a look seventeenth. The

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reason why I say that is because my girlfriend at

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the time everything was I went away to a hypnosis training,

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came back and on the Sunday. This was on the Sunday,

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so I've been away for the week kend and she

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was all, I'll love you, love you, all that stuff.

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And on a Monday morning, I just fin found her

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up to see how she was because I was completely

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shattered and I had to go to bed early. I'd

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been getting up. I've been like four in the morning

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in order to get to London. This has been a

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long day. And I said, Lork, I can't really chat

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for too long because I got't get out for work

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in the morning and really tired. And the next morning

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I was called her up before going to work, and

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she was, I don't know how I feel about you anymore.

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So I just said O fair enough. So that was

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the end of that relationship. And that was on a

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Monday morning. So I need to find out what day

234
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it was. I was Tuesday, okay, so fair enough. So

235
00:28:09.000 --> 00:28:10.039
it was a Tuesday.

236
00:28:11.000 --> 00:28:11.359
So I.

237
00:28:13.640 --> 00:28:21.839
Started the next day. In fact, potentially I ordered it

238
00:28:22.720 --> 00:28:28.839
early hours of Tuesday morning, so it's probably like one

239
00:28:29.000 --> 00:28:33.519
to three o'clock. I went to bed that day's on

240
00:28:33.640 --> 00:28:38.759
Monday night. So yeah, seventeenth, So you can thank her

241
00:28:39.839 --> 00:28:44.599
for me putting on this effort into I guess I

242
00:28:44.680 --> 00:28:50.480
needed to focus on something different, and that's how this

243
00:28:50.599 --> 00:28:56.000
all started kind of, although it did start two years earlier,

244
00:28:57.279 --> 00:29:06.720
the seventeenth of Yuri two thousand and six. But then

245
00:29:06.759 --> 00:29:10.319
I didn't actually said I had free pain relief. That

246
00:29:10.519 --> 00:29:15.599
was the main website. Jasonneuland dot com was just there.

247
00:29:17.920 --> 00:29:21.480
I didn't really I had it, but I wasn't really

248
00:29:21.480 --> 00:29:25.079
bothered by it because my focus was the free pain

249
00:29:25.119 --> 00:29:29.759
Relief service, and then everything else kind of expanded from there.

250
00:29:32.440 --> 00:29:34.359
Blame me. I was going to work out how much

251
00:29:34.400 --> 00:29:40.599
I paid out and the twenty years a kid, duke,

252
00:29:46.880 --> 00:29:55.400
I can't believe I ran all the way downstairs. I can.

253
00:29:55.559 --> 00:29:59.680
I'm gonna just I'm not going to put down adults

254
00:30:02.079 --> 00:30:04.799
twenty thirty five pounds twenty three. I'm not going to

255
00:30:04.880 --> 00:30:08.279
bother with any of the twenty threes. I know that

256
00:30:08.359 --> 00:30:12.119
does make a difference. Eventually, over the years, you can

257
00:30:12.160 --> 00:30:18.960
add another few grid on, maybe another thirty group. So

258
00:30:19.119 --> 00:30:26.000
thirty five twenty three, I'm actually am adding on forty

259
00:30:26.039 --> 00:30:38.599
seven plus fifty eight, seventy four plus twenty three, forty

260
00:30:38.680 --> 00:30:49.200
nine plus twenty three, twenty three, forty nine twice wow

261
00:30:49.880 --> 00:30:56.440
plus one hundred and five, seventy four, hundred and five,

262
00:30:57.640 --> 00:31:10.799
seventy four eleven, seventy four plus forty one ten plus

263
00:31:11.160 --> 00:31:22.559
forty six ninety nine. This is not worked right. Thirty

264
00:31:22.680 --> 00:31:32.799
five plus forty seven plus fifty eight plus twenty three

265
00:31:32.880 --> 00:31:42.480
plus twenty three plus one five plus eleven plus forty

266
00:31:42.599 --> 00:31:52.160
one plus forty six plus forty six plus forty eight

267
00:31:52.240 --> 00:32:05.000
plus twenty three plus thirty eight plus eighteen plus twenty

268
00:32:05.079 --> 00:32:20.960
four plus twenty four plus twenty four plus six plus

269
00:32:21.759 --> 00:32:36.599
twenty four plus forty plus thirty plus eighteen plus twenty

270
00:32:36.680 --> 00:32:49.720
four plus twenty three plus seven plus five plus thirty

271
00:32:49.880 --> 00:32:59.200
plus thirty plus thirty three plus well seven plus need

272
00:33:00.359 --> 00:33:14.079
twenty twenty now eleven plus sixteen plus twenty plus eleven

273
00:33:14.559 --> 00:33:27.799
plus thirty six plus forty plus forty five plus three

274
00:33:27.880 --> 00:33:38.599
plus twelve plus twelve plus twenty two plus twenty two

275
00:33:38.599 --> 00:34:02.559
plus three plus fifty plus fifty two. Right, just for

276
00:34:02.640 --> 00:34:07.319
the domain names, I've spent over one thousand and two

277
00:34:07.440 --> 00:34:11.440
hundred pounds. Well, it says one thousand, two hundred and

278
00:34:11.480 --> 00:34:16.280
sixty six. It's probably about one's gonna. I've missed out

279
00:34:16.280 --> 00:34:25.000
a lot to see the pencis wow. I wonder how

280
00:34:25.079 --> 00:34:30.880
much I could do the same for the podcasts like

281
00:34:31.079 --> 00:34:41.000
check out one thousand, two hundred and sixty six. Wonder

282
00:34:41.000 --> 00:34:45.599
how much I paid out? What if it tells me

283
00:34:47.079 --> 00:34:58.960
subscription on the sound cloud? It does? Wow, So it's

284
00:34:59.000 --> 00:35:07.599
not say the out for some reason monthly. So from

285
00:35:07.639 --> 00:35:18.320
two thy seventeen, whoa, that's weird two thy seventeen, and

286
00:35:18.400 --> 00:35:25.519
then I didn't use it gain to two thousand twenty three.

287
00:35:26.800 --> 00:35:33.039
That didn't it make sense ten pound unless it was

288
00:35:33.079 --> 00:35:42.480
the other one I used to use. That's possible. How

289
00:35:42.880 --> 00:35:50.320
strange is it ten pounds still? Or is it gone down.

290
00:35:50.800 --> 00:35:58.960
They've gone out, brother, what nine pound ninety nine, nine

291
00:35:59.000 --> 00:36:09.320
pound ninety nine, Okay, fair enough. Yeah, So thirteenth of April,

292
00:36:10.599 --> 00:36:18.800
thirteenth of May, ten pound. I wonder what happened there then?

293
00:36:20.840 --> 00:36:27.280
So thirteenth November twenty seventeen, did nothing until October thirteenth,

294
00:36:27.400 --> 00:36:34.480
twenty twenty three. I think that's when the Spreaker deleted

295
00:36:34.599 --> 00:36:38.119
load to my podcasts. Well, they said I couldn't have music,

296
00:36:39.159 --> 00:36:42.239
gave me like a timescale to get rid of the music,

297
00:36:42.320 --> 00:36:48.679
and I didn't. There was just too much stuff. But

298
00:36:48.719 --> 00:36:56.480
now Sprea can provide music themselves, so it's okay planning billion?

299
00:36:57.119 --> 00:37:03.800
Okay's that a look? So I joined Spreak at twenty eighteen.

300
00:37:07.880 --> 00:37:13.280
I was with them all away for two thousand and

301
00:37:13.960 --> 00:37:25.519
nineteen twenty well all away to now to twenty eighteen.

302
00:37:29.400 --> 00:37:35.440
I wonder how much that costs? How much have I

303
00:37:35.559 --> 00:37:45.719
spent on the spreaking podcast. Okay, let's work this one out.

304
00:37:46.159 --> 00:37:56.480
This should be fun. Five ninety nine plus thirteen seventy

305
00:37:56.559 --> 00:38:16.519
nine plus thirteen ninety nine plus thirteen ninety nine plus

306
00:38:16.599 --> 00:38:28.400
twenty one ninety three plus fifty thirty five plus thirty

307
00:38:28.480 --> 00:38:42.440
five plus ten plus thirty five plus thirty five plus

308
00:38:43.400 --> 00:38:52.800
thirty five plus another thirty five plus ninety nine. That's

309
00:38:52.840 --> 00:38:56.400
when it went up because I had too many recordings.

310
00:38:57.079 --> 00:39:02.679
So ninety nine, oh, that was for the app. Okay,

311
00:39:03.519 --> 00:39:18.280
So then thirty five plus thirty five plus thirty five

312
00:39:18.559 --> 00:39:30.800
plus thirty five plus forty four plus seventy two plus

313
00:39:32.840 --> 00:39:44.239
seventy two plus seventy two plus seventy two. We're now

314
00:39:44.239 --> 00:39:55.559
after twenty twenty seventy two plus seventy two plus a kay,

315
00:39:56.280 --> 00:40:06.039
seventy two plus seventy two plus seventy two plus seventy

316
00:40:06.159 --> 00:40:13.679
two plus seventy two. This is boring enough for you.

317
00:40:14.079 --> 00:40:18.840
One hundred and twenty. So that was in November twenty twenty.

318
00:40:18.880 --> 00:40:24.920
I started by one hundred and twenty a month. Okay,

319
00:40:25.280 --> 00:40:34.159
next one one hundred and twenty plus one hundred and

320
00:40:34.159 --> 00:40:46.840
twenty plus one hundred and twenty, one hundred and twenty

321
00:40:50.000 --> 00:41:06.039
one hundred and twenty, one hundred and twenty twenty, one

322
00:41:06.079 --> 00:41:13.800
hundred and twenty, one hundred and twenty, one hundred and

323
00:41:13.840 --> 00:41:20.320
twenty bleving one hundred and twenty, one hundred and twenty,

324
00:41:21.920 --> 00:41:26.480
one hundred and twenty one hundred and twenty place quite

325
00:41:26.480 --> 00:41:29.480
a few hundred and twenty six, one hundred and twenty

326
00:41:29.639 --> 00:41:33.199
and now to two hundred twenty twenty two, one hundred

327
00:41:33.239 --> 00:41:44.519
and twenty one, twenty one, twenty one, twenty one twenty.

328
00:41:46.760 --> 00:41:54.039
This is going on forever one twenty one twenty that's

329
00:41:54.039 --> 00:42:03.639
December twenty twenty two, one twenty, that's twenty twenty three January,

330
00:42:03.800 --> 00:42:15.599
so one twenty one, twenty one twenty. Again and again

331
00:42:17.920 --> 00:42:32.760
and again and again another one. Right, how I canceled

332
00:42:32.760 --> 00:42:38.599
in October in October ten for twenty twenty three, and

333
00:42:38.639 --> 00:42:42.440
then I joined again in October twentieth for twenty pounds,

334
00:42:45.599 --> 00:42:50.199
so I changed my subscription. Then how cradd it December

335
00:42:50.519 --> 00:42:57.880
twenty twenty three to the third case thirty five pound

336
00:42:59.199 --> 00:43:07.440
because of the record. What ends God? Then ten pounds,

337
00:43:08.559 --> 00:43:21.440
got some kind of discount, then ten pound, Then they

338
00:43:21.440 --> 00:43:26.119
went up to twenty again, then they got a discount again,

339
00:43:28.039 --> 00:43:41.079
they got twenty This is twenty twenty four August twenty fifteen,

340
00:43:41.119 --> 00:43:53.800
with another discount, Okay, December twenty twenty four to twenty

341
00:43:56.159 --> 00:44:09.320
January twenty one pounds seventy one that was upgrading. Then

342
00:44:09.480 --> 00:44:18.559
twenty five February this year, twenty five March twenty five

343
00:44:18.719 --> 00:44:35.239
April twenty five May, and fifty fifty for June fifty.

344
00:44:35.599 --> 00:44:44.559
So the podcast Spreaker I paid five three hundred and

345
00:44:44.599 --> 00:44:49.320
forty two pounds and sixty two pence. There's so much

346
00:44:49.320 --> 00:44:55.440
a pain for the Spreaker podcasting since two thousand and

347
00:44:55.800 --> 00:45:08.719
eighteen by me. It adds up to that one to

348
00:45:08.960 --> 00:45:19.760
other things. It's a SoundCloud purchase history that's basically ten

349
00:45:19.920 --> 00:45:24.639
twenty thirty forty fifty sixty seventy eighteen ninety one hundred,

350
00:45:25.079 --> 00:45:29.679
ten twenty thirty forty fifty sixty seventy eighteen ninety two

351
00:45:29.800 --> 00:45:36.559
hundred and eight pound on that SoundCloud. Let's see, what

352
00:45:36.599 --> 00:45:41.239
about the other SoundCloud account. Maybe that's the one where

353
00:45:41.360 --> 00:45:45.119
it's more. That might be the one that I used

354
00:45:47.360 --> 00:45:53.239
more ricularly, if you know what I mean. That's a

355
00:46:07.840 --> 00:46:11.280
it's actually it's getting it's getting quite dull in it,

356
00:46:12.639 --> 00:46:26.559
which is weird. Did it? Did you do? Oh my

357
00:46:26.679 --> 00:46:32.000
left arms aching just just the bicep because I kind

358
00:46:32.000 --> 00:46:41.960
of bought a muscle there a while agoot two weeks ago. Okay,

359
00:46:42.119 --> 00:46:48.320
dog right, So let me have a look subscription purchase

360
00:46:48.480 --> 00:46:56.920
history according to this, I've only had this since twenty

361
00:46:57.159 --> 00:47:05.559
twenty three. So it's one ten, twenty thirty, forty fifty

362
00:47:05.639 --> 00:47:11.119
sixty seventy eighteen ninety hundred, ten twenty thirty forty fifty

363
00:47:11.199 --> 00:47:16.920
sixty seventy eighteen ninety two hundred and ten. That's what

364
00:47:17.320 --> 00:47:21.480
four point fifty or four whatever, four twenty between the two.

365
00:47:23.079 --> 00:47:28.480
I know four million percent. It was just a different account.

366
00:47:28.559 --> 00:47:37.480
I was with SoundCloud back in when I didn't live here,

367
00:47:37.880 --> 00:47:48.000
back when I was at the other place. Yeah, I

368
00:47:48.039 --> 00:47:57.039
was in. Let's have a look to see if I

369
00:47:57.039 --> 00:48:05.400
can find any old SoundCloud emails. See how far back

370
00:48:05.480 --> 00:48:19.000
they go emails SoundCloud SoundCloud twenty twenty four. I think

371
00:48:19.000 --> 00:48:22.679
the problem I have is I deleted so many of

372
00:48:22.760 --> 00:48:29.679
my emails in the past that it's just not going

373
00:48:29.760 --> 00:48:38.000
to be in my inbox. It's a shame, but it's

374
00:48:38.039 --> 00:49:00.840
hard because it's like, where do you store with sound cloud? SoundCloud, SoundCloud, Soundtown,

375
00:49:00.920 --> 00:49:15.960
Downtown sound Cloud. Let's have a look two thousand and ten.

376
00:49:16.719 --> 00:49:21.239
So if I got any email from two ten, no,

377
00:49:22.639 --> 00:49:31.960
fair enough. I one had the sound Cloud account before

378
00:49:32.199 --> 00:49:36.920
I moved here. In fact, I had a few different ones,

379
00:49:38.079 --> 00:49:46.719
so I think I had before I changed. I had

380
00:49:46.760 --> 00:49:50.239
it while I was living here as well. I changed

381
00:49:50.400 --> 00:49:56.039
over when I moved to Spreaker, and I've had I've

382
00:49:56.079 --> 00:50:02.559
been with pretty much every single cast host that's available,

383
00:50:04.360 --> 00:50:12.119
not nearly, honestly, nearly everyone. Let me have a look

384
00:50:12.159 --> 00:50:17.519
at this chat GBT. I just want to look and

385
00:50:17.559 --> 00:50:25.840
see how long I've been with them. Our great plan.

386
00:50:28.480 --> 00:50:31.079
I'm not going to odd two hundred pounds two hundred

387
00:50:31.079 --> 00:50:36.840
dollars a month. Yeah yeah, sure, No, I paid twenty

388
00:50:37.119 --> 00:50:45.039
dollars a month as then it attacks onto. I just

389
00:50:45.079 --> 00:50:48.679
want to have a look see a few plans. I

390
00:50:48.760 --> 00:51:02.519
want to see what I've paid. That's weird. Okay, here

391
00:51:02.639 --> 00:51:14.079
is at the top, isn't it. It's gotta be Jason

392
00:51:14.159 --> 00:51:24.159
Newland dot cot UK block out release notes, settings security.

393
00:51:26.519 --> 00:51:35.840
Why is that subscription? Okay, subscription payment manage. I can't

394
00:51:35.920 --> 00:51:41.039
find the billing. Where's the billing? The billion in the billing.

395
00:51:41.880 --> 00:51:53.559
I'll found it, Okay. I've had your subscription release on

396
00:51:53.639 --> 00:52:02.519
the twenty first of June twenty twenty five. Invoice history

397
00:52:02.840 --> 00:52:13.559
so look, okay, So I've been with since the twenty

398
00:52:13.599 --> 00:52:17.840
first of March twenty twenty three. I've been with cha

399
00:52:18.039 --> 00:52:25.920
ebt so the first month Okay, it was twenty dollars,

400
00:52:25.960 --> 00:52:29.840
but they didn't charge tax. Now they charged four dollars tax.

401
00:52:31.039 --> 00:52:37.039
So I've been with them one two, three four or no,

402
00:52:38.800 --> 00:52:46.639
So this this are weird doing there are that's weird.

403
00:52:47.000 --> 00:52:50.840
On two different occasions, they've only charged me twenty dollars,

404
00:52:52.719 --> 00:52:54.960
so they've they have not charged me tax on two

405
00:52:54.960 --> 00:53:05.400
occasions for some reason. So it's been one one, two, one,

406
00:53:05.639 --> 00:53:22.639
two three, okay, one two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty,

407
00:53:24.159 --> 00:53:31.400
twenty one, twenty two, twenty three, twenty four so twenty

408
00:53:31.440 --> 00:53:42.440
four so twenty four times by twenty four take off

409
00:53:42.559 --> 00:53:47.079
eight So five hundred and sixty eight pounds or dollars

410
00:53:47.079 --> 00:53:53.280
I've spent on that one. It's weird, all little bits,

411
00:53:53.320 --> 00:53:57.239
all kind of that up, I guess, Tony. One of

412
00:53:57.239 --> 00:54:03.239
the things that I'll payout for Canva. Let's have a

413
00:54:03.239 --> 00:54:05.679
look at Candle while I spent, and she's got me

414
00:54:05.760 --> 00:54:16.559
interested now, like okay, settings, plans and pricing. I've been

415
00:54:16.599 --> 00:54:21.199
with Canva quite a while, I do. I'm pretty sure

416
00:54:21.239 --> 00:54:27.199
I have purchase history. Okay, here we go. I've been

417
00:54:27.239 --> 00:54:35.159
with Canva since Okay, I wish I've been using them

418
00:54:35.159 --> 00:54:42.599
for a good few years, but very first start paying

419
00:54:42.719 --> 00:54:52.360
to use it. There's noise in the garden, sorry, viewing voice.

420
00:54:53.400 --> 00:55:03.280
I'll download and download it. I was about to do

421
00:55:03.320 --> 00:55:08.280
the lawn morning in the garden, brilliant. So the first

422
00:55:08.320 --> 00:55:11.840
time I paid for Camber is twenty twenty two seventeen

423
00:55:11.880 --> 00:55:19.880
for December eleven pounds or ten pound ninety nine. It's

424
00:55:19.880 --> 00:55:28.360
a ten pound ninety nine. And I've been with them.

425
00:55:28.360 --> 00:55:30.639
It's got the price on the left hand side. Why

426
00:55:30.679 --> 00:55:34.440
am I looking at the invoice? Wow? Okay, so it's

427
00:55:34.480 --> 00:55:45.199
ten ninety nine. Now it's thirteen one two, three, four, five, six, seven,

428
00:55:45.320 --> 00:55:51.039
eight nine, ten, eleven, thirteen, fourteen, fifteen. It's been thirteen

429
00:55:51.239 --> 00:56:02.320
dollars thirteen pounds for fifteen months. So many weeks? Is that? Wow?

430
00:56:03.679 --> 00:56:13.760
One two, three, four, five, six, seven, eight nine, ten, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty,

431
00:56:14.400 --> 00:56:17.239
twenty two, twenty three, twenty four, twenty five, twenty six,

432
00:56:17.360 --> 00:56:22.159
twenty seven, twenty eight, twenty nine, thirty thirty one, thirty

433
00:56:22.199 --> 00:56:33.639
one weeks. I've been with them, So it's so they

434
00:56:33.719 --> 00:56:38.400
say thirty. They say twelve pounds evens an hour amongst

435
00:56:38.480 --> 00:56:43.360
it of ementy thirty three times by twelve, So it's

436
00:56:43.400 --> 00:56:48.559
four hundred dollars four hundred pounds I've paid for that one.

437
00:56:49.119 --> 00:56:52.719
I just think it's interesting. I've literally got a fly

438
00:56:52.880 --> 00:57:01.679
trying to get into my ear. Stop it. Just looking

439
00:57:01.679 --> 00:57:09.440
at other stuff. Oh, my website, the website, you know,

440
00:57:09.559 --> 00:57:15.400
the website hosting. Can you hear that? If you can

441
00:57:15.440 --> 00:57:19.760
hear the shouting in the garden they're talking. This is

442
00:57:19.760 --> 00:57:32.320
their normal, their normal level of talking, like uh, some look,

443
00:57:33.559 --> 00:57:39.079
I wonder if it's got count settings billion, billion, billion

444
00:57:39.239 --> 00:57:48.599
bill in if if they do start a law moment,

445
00:57:49.239 --> 00:57:56.800
then I will be finishing this recording very quickly, billing information.

446
00:57:56.960 --> 00:57:58.639
This is for toboscribe.

447
00:57:59.800 --> 00:58:00.000
Hmm.

448
00:58:01.079 --> 00:58:04.480
So it's twenty dollars a month. This helps me to

449
00:58:04.519 --> 00:58:10.119
transcribe the recordings. So six and March twenty twenty four

450
00:58:11.519 --> 00:58:16.159
one two, three, four, five six seven, So it's twenty

451
00:58:16.239 --> 00:58:20.440
dis one hundred and forty dollars have spent on that.

452
00:58:22.679 --> 00:58:27.199
Blame me, blamey wow.

453
00:58:27.519 --> 00:58:35.880
Wow. Another one is the my podcast host, which is

454
00:58:35.880 --> 00:58:42.800
where I host my podcast. I guess that is. Let

455
00:58:42.840 --> 00:58:44.760
me have a look see if I can get hold

456
00:58:44.800 --> 00:58:51.519
of the my account billion. As I look at the billion,

457
00:58:54.320 --> 00:58:59.960
will it give me the billion in history? No, it won't.

458
00:59:00.719 --> 00:59:07.119
Damn you, that's ridiculous for invoices byer To twenty twenty five,

459
00:59:07.199 --> 00:59:13.280
Please reach out to our supports to our support team.

460
00:59:13.800 --> 00:59:21.239
I paid on May the twenty eighth sixty six dollars,

461
00:59:21.400 --> 00:59:26.400
so sixty six dollars a month for my plan that

462
00:59:26.480 --> 00:59:31.079
includes tax. There's fifty five dollars, so that's what I

463
00:59:31.119 --> 00:59:35.960
pay for the podcast for my website host. Not my

464
00:59:36.039 --> 00:59:43.119
podcast host, that's spreaker. For my website host is the

465
00:59:43.159 --> 00:59:46.719
yes so listed domain, and then there's the actual website itself,

466
00:59:48.400 --> 00:59:53.159
So sixty six a month. I've been with them for

467
00:59:53.239 --> 01:00:00.119
quite a while actually, but when I was using SO,

468
01:00:00.159 --> 01:00:04.880
I use it not speech if I.

469
01:00:07.440 --> 01:00:07.960
Forget it.

470
01:00:08.000 --> 01:00:11.079
That the name of the company I was used him before.

471
01:00:11.920 --> 01:00:15.840
But they were pretty much the same kind of price,

472
01:00:15.920 --> 01:00:24.719
about forty five, I think, like thirty nine forty. Ah.

473
01:00:25.679 --> 01:00:40.119
I'm just looking to see if there's anything else. Turboscribe, Facebook, Oh,

474
01:00:40.280 --> 01:00:44.239
I used to be Shopify. That was about I can't

475
01:00:44.280 --> 01:00:47.880
really look into there because I'll have to sign up

476
01:00:47.960 --> 01:00:57.400
if I look in. Yeah, I've used so many different

477
01:00:57.440 --> 01:01:05.960
website hosts and so many different podcast hosts over the years.

478
01:01:08.000 --> 01:01:13.800
I just tried lots and lots, I guess attempting to

479
01:01:13.920 --> 01:01:20.960
figure out what what one works best, which one works

480
01:01:21.000 --> 01:01:26.039
best for me, I guess which one is most useful.

481
01:01:27.599 --> 01:01:32.440
And at the moment, I quite like having my website

482
01:01:32.559 --> 01:01:38.360
as a podcast but also with more stuff. So there's

483
01:01:38.360 --> 01:01:43.039
a link to the Facebook group, YouTube channel, and I've

484
01:01:43.079 --> 01:01:48.719
got podcast apps podcasts, So if you click on podcasts,

485
01:01:48.760 --> 01:01:53.360
it brings up at least it used to ye all

486
01:01:53.440 --> 01:01:57.280
my podcasts, and you click on whicheveryone you want, Mike

487
01:01:57.360 --> 01:02:00.880
and let me buy your pain away, and it brings

488
01:02:00.960 --> 01:02:05.599
up the podcast with all the latest recordings. However, if

489
01:02:05.639 --> 01:02:12.960
you click on podcast apps at the top of the page,

490
01:02:13.840 --> 01:02:19.920
it then brings a list of different apps. It's Apple Podcast, Audible,

491
01:02:20.639 --> 01:02:30.039
Apple Music Podcast app, Cast Box, Deser, Luminary Podcast, Republic Player,

492
01:02:30.159 --> 01:02:39.000
FM Podcast, Addict Podcast, Index, pod Chaser, pod Friend, Podverse,

493
01:02:40.079 --> 01:02:47.920
pod Bean, Spreaker, Spotify, SoundCloud. Isn't it weird? That's something

494
01:02:47.960 --> 01:02:51.840
which uses a microphone, you know, basically to talk into

495
01:02:52.519 --> 01:02:54.559
The one word you're not going to want to repeat

496
01:02:54.719 --> 01:02:59.920
is pod pod. That's the you know, that's the one

497
01:03:00.079 --> 01:03:09.320
word that's gonna pop the microphone, make it go. So

498
01:03:09.360 --> 01:03:11.400
then if you click on that, click on one of

499
01:03:11.440 --> 01:03:15.199
them or a podcast come up, and then click on

500
01:03:15.239 --> 01:03:20.920
them again. So that's the apps and then groovy fellows.

501
01:03:22.480 --> 01:03:29.679
If you click on playlists. I currently got four different

502
01:03:29.719 --> 01:03:35.960
app four different podcasts or playlists, and they're just broken

503
01:03:36.079 --> 01:03:43.920
up into at the moment, it's only without music, but

504
01:03:44.039 --> 01:03:48.480
it's still useful to find stuff. If you want to

505
01:03:48.519 --> 01:03:53.599
go back and find some of the older recordings, it's

506
01:03:54.760 --> 01:04:00.440
I would argue, extremely groovy. Or I just found something

507
01:04:00.480 --> 01:04:16.039
that doesn't work. I don't know why. Okay, fair enough, Yeah,

508
01:04:16.079 --> 01:04:19.000
I'm seeing something that needs a bit of need to

509
01:04:19.000 --> 01:04:21.639
put a bit of work into that one. That's weird.

510
01:04:21.880 --> 01:04:27.000
I must have started doing it and for gone to finish.

511
01:04:27.480 --> 01:04:37.559
Wonder how that happened. Very strange twelve fifty. Anyway, I'm

512
01:04:37.559 --> 01:04:39.719
going to go, thank you for listening. Remember to be

513
01:04:39.840 --> 01:04:43.639
kind to yourself, yourself, to be happy, lots of love.

514
01:04:45.119 --> 01:04:50.199
Bye bye bye, bye bye.

515
01:04:51.280 --> 01:04:51.599
Bye.

516
01:04:57.320 --> 01:05:11.920
Relax in a more deep and meaningful way, maybe in

517
01:05:11.960 --> 01:05:17.519
a way that can not just allow you to feel

518
01:05:18.880 --> 01:05:28.079
calmer now and throughout the time. We spend together here,

519
01:05:30.119 --> 01:05:35.800
not just relaxed at the end of the recording when

520
01:05:35.840 --> 01:05:42.519
it's finished, and you can enjoy that sense of comfort

521
01:05:42.679 --> 01:05:57.599
and peace, but also I think it would be nice

522
01:05:57.679 --> 01:06:17.480
to have those feelings of relaxation continue for longer after

523
01:06:17.559 --> 01:06:28.159
the recording has ended, so that you can still benefit

524
01:06:31.039 --> 01:06:38.320
from listening to my voice, maybe in a few hours time,

525
01:06:40.199 --> 01:06:53.679
perhaps tomorrow, and then by listening regularly, especially if you

526
01:06:53.880 --> 01:06:58.559
find like some people do and myself as well. I

527
01:06:58.679 --> 01:07:05.440
sometimes I'll find one particular recording that really resonates with me,

528
01:07:09.760 --> 01:07:12.159
and I just listened to it over and over again

529
01:07:14.400 --> 01:07:27.440
every morning, every evening. There was this recording from We're

530
01:07:27.480 --> 01:07:33.239
going back to about nineteen ninety nine. It wasn't hypnosis,

531
01:07:33.280 --> 01:07:38.599
but it was a guided visualizations. It kind of was hypnosis, really,

532
01:07:41.079 --> 01:07:46.280
and I managed to find it again and it still

533
01:07:46.360 --> 01:07:51.920
has the same effect on me. And part of it

534
01:07:52.079 --> 01:08:06.840
was the person's voice relaxed me. She just felt so peaceful,

535
01:08:08.960 --> 01:08:15.400
and I'd look forward to listening to her in the

536
01:08:15.519 --> 01:08:26.199
morning and in the evening. And I knew before even

537
01:08:26.960 --> 01:08:35.439
pressing the play button that since I've done that pressed

538
01:08:35.479 --> 01:08:44.000
the play button. This is in the days of CD

539
01:08:44.199 --> 01:08:52.880
players pressed the play button, if that it might have

540
01:08:52.960 --> 01:08:57.279
even been a tape tape recorder. I'd lie down on

541
01:08:57.319 --> 01:09:10.880
the bed and then even without necessarily listening to her words,

542
01:09:14.199 --> 01:09:23.520
because I had to memorized. Really, it was as if

543
01:09:23.560 --> 01:09:34.800
my body knew exactly what to do, and the muscles

544
01:09:35.039 --> 01:09:56.439
just almost went into automatic relaxation, and I remember my

545
01:09:56.600 --> 01:10:10.520
mind would slow down. Now. Now, I was listening to

546
01:10:10.600 --> 01:10:19.840
this recording in the early days of learning hypnosis, and

547
01:10:20.079 --> 01:10:29.000
long before I ever made any videos or audio recordings myself,

548
01:10:30.199 --> 01:10:33.560
because I didn't start doing that till two thousand and six,

549
01:10:40.439 --> 01:10:56.399
I knew. I knew how helpful I found being able

550
01:10:56.439 --> 01:11:05.520
to just let go, to have that trust in the

551
01:11:05.600 --> 01:11:16.000
person that I'm listening to, knowing that it's going to

552
01:11:16.039 --> 01:11:26.880
be just as relaxing, if not more so. Each time

553
01:11:27.119 --> 01:11:39.600
you hear my voice, you may feel the same. Some

554
01:11:39.920 --> 01:11:54.319
people have been listening to me for over a decade,

555
01:11:54.960 --> 01:12:00.079
maybe not solidly, obviously not twenty four hours a day,

556
01:12:00.720 --> 01:12:10.560
but maybe people come back. Some people maybe listen every day.

557
01:12:19.000 --> 01:12:27.119
That's something that I do which you may not realize

558
01:12:27.359 --> 01:12:45.960
by listening, is when I record these recordings. Now, for example,

559
01:12:50.479 --> 01:13:02.600
I also am affected by the words that I say.

560
01:13:03.560 --> 01:13:09.920
So if I set to you, focus on your feet,

561
01:13:12.479 --> 01:13:20.199
notice your feet relaxing. I will be focusing on my feet.

562
01:13:25.079 --> 01:13:42.479
I will be noticing my feet relaxing. If I said,

563
01:13:42.640 --> 01:13:50.319
focus on your hands, and maybe notice the difference between

564
01:13:50.359 --> 01:14:00.600
each hand. Perhaps notice the the air in the room,

565
01:14:01.119 --> 01:14:06.520
the temperature of the room. On the backs of your hands.

566
01:14:13.760 --> 01:14:17.640
You may start to notice what almost feels like a

567
01:14:17.800 --> 01:14:25.840
very light breeze, even though there may not be any

568
01:14:26.239 --> 01:14:31.159
type of breeze at all where you are right now.

569
01:14:39.319 --> 01:14:49.960
And as you become aware of your hands, I'm also

570
01:14:50.279 --> 01:15:18.479
aware of how relaxed my hands our feeling now. And

571
01:15:18.640 --> 01:15:25.600
when it comes to potentially drifting off to sleep, which

572
01:15:25.680 --> 01:15:41.119
may be the reason you're listening, I also feel drowsy

573
01:15:42.039 --> 01:15:55.520
when I make these recordings. I also notice my mind drifting.

574
01:16:03.399 --> 01:16:16.000
In fact, at times I've actually fallen asleep without even noticing,

575
01:16:20.880 --> 01:16:30.000
and then I carry on talking. And it's only when

576
01:16:30.319 --> 01:16:39.399
I listen back to do the editing I hear snoring

577
01:16:41.319 --> 01:16:48.600
and I think, I don't remember snoring. I remember talking.

578
01:16:51.279 --> 01:16:58.560
Was this snoring was a pig turned up? That's why

579
01:16:58.600 --> 01:17:05.880
I sound like when I snaw h Now, I get

580
01:17:05.960 --> 01:17:19.960
really into the whole experience. I don't know how you feel.

581
01:17:26.119 --> 01:17:32.720
How relaxed do you feel in your feet, how relaxed

582
01:17:36.520 --> 01:17:57.600
you feel in your hands. I have noticed more and

583
01:17:57.840 --> 01:18:16.800
more that the more relaxed, deeper level of comfort you feel,

584
01:18:20.359 --> 01:18:36.560
the easier your breathing becomes. It's almost like that additional

585
01:18:39.680 --> 01:19:00.640
muscle relaxation. So this allows you the breath easier without

586
01:19:02.119 --> 01:19:33.079
necessarily focusing on your breath, however, being able to notice

587
01:19:33.479 --> 01:20:03.279
the ease in which you breathe so naturally. You breathe

588
01:20:03.800 --> 01:20:47.479
so very easily and smoothly. Whenever I imagine my breathing improving,

589
01:20:53.159 --> 01:21:06.520
when I've got my eyes closed, I tend to visualize

590
01:21:08.640 --> 01:21:23.000
a beautiful field with trees and flowers producing all that

591
01:21:25.039 --> 01:21:57.840
life giving oxygen. It feels nice to, if nothing else,

592
01:22:01.039 --> 01:22:35.159
just taking some time away from everything, enjoying that feeling

593
01:22:35.520 --> 01:23:26.079
of peace serenity with a joyful heart. Time seems to

594
01:23:26.319 --> 01:24:01.439
just drip by, so very slowly, relaxed, so deeply peaceful,

595
01:24:11.359 --> 01:25:19.840
completely unattached to any thoughts whatsoever in this moment, completely free,

596
01:25:20.640 --> 01:26:12.000
noticing that your mind has slowed down. Slowed down because

597
01:26:12.159 --> 01:26:40.760
nothing really requires your attention, you can enjoy the physical

598
01:26:41.079 --> 01:26:52.359
sensations of allowing the stress to rip out of your

599
01:26:52.399 --> 01:27:12.199
body to appear out of every part of your body

600
01:27:22.159 --> 01:27:56.039
and being released from your brain in your mind slowly

601
01:28:00.600 --> 01:28:44.760
but surely, the muscle thing legs relax rs r so

602
01:28:45.199 --> 01:29:26.079
very deeply, rex so deeply. And the feelings, the pleasant

603
01:29:26.279 --> 01:29:51.079
feelings in your arms and shoulders, deepening each part of

604
01:29:51.159 --> 01:30:31.960
your body further and deeper and deeper h noticine, the

605
01:30:32.079 --> 01:30:58.760
feelings in the back of your neck, the feelings in

606
01:30:58.800 --> 01:31:48.319
your wrists, muscles, in front of your body. I all say,

607
01:31:58.079 --> 01:32:37.359
feeling peaceful deeply. There's a sense of peace spreads through

608
01:32:38.920 --> 01:32:40.079
your fairy core.

609
01:33:10.880 --> 01:33:12.079
Even when you.

610
01:33:15.079 --> 01:33:39.840
Focus on your mind, your mind becomes beve and slower,

611
01:33:55.720 --> 01:35:15.840
even deeper, relax so verries slow, stomach PA's full in

612
01:35:16.039 --> 01:35:16.920
your stomach.

613
01:35:39.039 --> 01:35:39.720
You're back.

614
01:35:45.119 --> 01:36:13.960
Notice Notice how relaxed you'd now feel in the hole

615
01:36:14.319 --> 01:36:47.159
of your back. Your spy from your brain all the

616
01:36:47.239 --> 01:36:55.920
way down the middle of your back, sending and receiving

617
01:36:58.319 --> 01:38:00.479
millions of messages every day, deepcomfort increasing deeply lapsed your

618
01:38:00.560 --> 01:38:35.319
knees NX spreading those signals down your spine.

619
01:38:34.880 --> 01:38:35.760
Or cord.

620
01:38:39.760 --> 01:38:58.680
Into air. Every part of your body, your shins and

621
01:38:58.800 --> 01:39:49.399
your calf muscle us were outbows, feelings of peace and

622
01:39:49.520 --> 01:39:57.239
tranquility spreading through your body.

623
01:39:59.640 --> 01:39:59.920
M hm.

624
01:40:01.920 --> 01:40:18.159
Tips of your toes, to your eyes, your fingers, all

625
01:40:18.159 --> 01:40:35.760
the way till you lower back the tinker, re the tinker,

626
01:41:03.560 --> 01:41:46.359
please drift in mind, just wandering away, happy to let go,

627
01:41:49.600 --> 01:42:50.960
Let go completely, let go, so tranquil, the whole body

628
01:42:55.239 --> 01:43:22.600
enjoying a sense listing guy.

629
01:43:25.880 --> 01:43:28.000
He more.

630
01:44:36.079 --> 01:45:51.760
Be enjoying the space, this space of peace and safety,

631
01:45:52.920 --> 01:47:55.479
so very nice, letting go. Maybe we can just focus

632
01:47:55.840 --> 01:48:30.279
on the different parts of your body, just to notice

633
01:48:30.560 --> 01:49:33.159
you forehead in your eyes mutual so Louise, noticing the

634
01:49:33.359 --> 01:51:05.560
sense of complete freedom, absolute freedom. Yes, yeh, the peace

635
01:51:05.840 --> 01:51:50.479
for energy, peace to breeze, so much easier.

636
01:52:30.880 --> 01:52:31.159
Loose.

637
01:52:52.479 --> 01:53:04.079
You may have or may not have noticed your mind

638
01:53:04.800 --> 01:54:06.079
drifting peaceful, mere, even more deeply in the direction of

639
01:54:11.359 --> 01:55:41.800
total blissful pace, blissful pace, to reft out to peace.

640
01:56:06.520 --> 01:57:03.359
Come so calm, let him go peace with mind rex

641
01:57:07.720 --> 01:58:06.920
fourty C relax cy rex. Your body feels almost invisible,

642
01:58:22.079 --> 01:59:42.600
so very relaxed. I'm peaceful, so peaceful MHM likes. And

643
01:59:42.720 --> 01:59:50.039
you could start to notice that you are feeling more relaxed,

644
01:59:53.039 --> 02:00:02.880
even though I've not purposely focused your mind upon that

645
02:00:04.119 --> 02:00:10.239
sense of physical comfort. That is growing within you throughout

646
02:00:10.319 --> 02:00:23.239
your body, and your mind starts to slow down, and

647
02:00:23.279 --> 02:00:30.760
that could be almost in recognition of I guess my

648
02:00:31.000 --> 02:00:45.840
speech not being particularly fast and things just generally feel calmer.

649
02:00:49.279 --> 02:00:57.279
Just by listening to my voice, you give yourself an

650
02:00:57.319 --> 02:01:05.720
opportunity take a break from the day, take a break

651
02:01:05.800 --> 02:01:13.560
from your life as it is, and to give yourself

652
02:01:13.600 --> 02:01:21.560
a rest, giving yourself permission to take some time off,

653
02:01:23.760 --> 02:01:29.119
and to allow your body to relax and allow your

654
02:01:29.279 --> 02:01:39.920
mind to slow down, which in turn releases the tension

655
02:01:41.319 --> 02:01:50.039
and he stresses that you had in your body. It's

656
02:01:50.079 --> 02:01:54.720
almost as if the parts of your body just open up,

657
02:01:56.000 --> 02:02:07.640
allowing the negativity out and at the same time replacing

658
02:02:08.479 --> 02:02:18.000
that negativity with positive heathing energy which then fills your

659
02:02:18.039 --> 02:02:29.920
body up and your mind to also starts to appreciate

660
02:02:30.760 --> 02:02:49.119
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

661
02:02:52.319 --> 02:03:00.920
an energy that spreads through your body like a wave

662
02:03:03.199 --> 02:03:15.439
of comfort, and all this comes and just allowing yourself

663
02:03:18.199 --> 02:03:23.399
a few minutes, maybe half an hour, however long you

664
02:03:23.479 --> 02:03:36.079
want it to be, to just rest and allow your

665
02:03:36.159 --> 02:03:46.640
mind and your body to almost reset itself to the

666
02:03:46.760 --> 02:04:02.640
settings of comfort and relaxation. Calmness, which allows more room

667
02:04:03.119 --> 02:04:16.199
for feelings of pleasure and happiness to move around your

668
02:04:16.239 --> 02:04:24.720
body and into your mind, almost as if your mind

669
02:04:24.800 --> 02:04:35.439
and your body are sinking together, almost mirroring each other

670
02:04:36.439 --> 02:04:50.720
with that growing positivity and calmness, and it feels nice.

671
02:04:50.880 --> 02:04:56.920
It really does feel nice to know that you are

672
02:04:56.960 --> 02:05:07.119
the one that has allowed your to feel more comfort

673
02:05:10.359 --> 02:05:23.880
and to experience more at this deep relaxation. Spreading throughout

674
02:05:23.920 --> 02:05:36.199
your body, and as I focus on each part of

675
02:05:36.239 --> 02:05:48.680
your body, you can notice that that part becomes even

676
02:05:49.680 --> 02:05:59.600
more relaxed just by focusing on it becomes even more

677
02:06:01.720 --> 02:06:12.399
calm and comfortable just by focusing. And as I move

678
02:06:12.840 --> 02:06:20.680
down your body, starting at your head, the parts that

679
02:06:20.760 --> 02:06:30.800
you've already focused on will continue to relax deeply and

680
02:06:30.920 --> 02:06:37.039
those parts that we've not yet focused on or just

681
02:06:37.159 --> 02:06:49.520
automatically release any remain intention in anticipation of even more

682
02:06:50.159 --> 02:07:02.680
comfort about to come. Now. I'm gonna start by focusing

683
02:07:03.319 --> 02:07:09.800
on your forehead. Just being aware of the feelings of

684
02:07:09.920 --> 02:07:20.199
your forehead and any background sounds like mister Herbert the

685
02:07:20.279 --> 02:07:25.640
Pigeon can just allow you to feel even more relaxed.

686
02:07:29.560 --> 02:07:35.680
Just means you're in the moment. This isn't This isn't

687
02:07:35.680 --> 02:07:43.720
a sterile environment. This is the world. I live in

688
02:07:43.760 --> 02:07:56.119
the countryside, so there's lots of nature sounds around. So

689
02:07:56.159 --> 02:08:01.359
as you focus on your forehead, just notice how it

690
02:08:01.560 --> 02:08:11.479
becomes even more relaxed as you focus only on my

691
02:08:11.720 --> 02:08:21.279
voice and that part of your body. Moving down to

692
02:08:21.399 --> 02:08:34.520
your eyes, focusing on your eyes, noticing how your eyelids

693
02:08:34.600 --> 02:08:41.760
feel so heavy yet so light at the same time,

694
02:08:45.000 --> 02:08:55.680
and all the muscles around your eyes relaxing completely. Moving

695
02:08:55.760 --> 02:09:03.000
your focus down to your mouth, your lips, your tongue,

696
02:09:04.159 --> 02:09:12.159
your teeth, and your gumbs, the whole of your mouth relaxing,

697
02:09:15.600 --> 02:09:25.920
calm and loose. As you focus now on your jaw,

698
02:09:28.920 --> 02:09:32.520
not just the parts of your jaw near your mouth,

699
02:09:33.439 --> 02:09:37.720
your chin, but all the way up the size of

700
02:09:37.800 --> 02:09:44.520
your face to your ears, the hole of your jaw,

701
02:09:47.119 --> 02:10:14.319
feeding more relaxed and calm. Focusing on your neck, the

702
02:10:14.359 --> 02:10:21.920
front of your neck and your throat relaxing and loose

703
02:10:22.600 --> 02:10:32.239
and calm. The side of your neck, the right and

704
02:10:32.439 --> 02:10:45.279
left side of your neck, relax and loose and calm.

705
02:10:51.439 --> 02:10:58.319
And now the back of your neck, focusing on the

706
02:10:58.399 --> 02:11:08.840
back of your neck, letting go of any tension that

707
02:11:09.000 --> 02:11:17.920
may have been there before, and enjoying that sense of

708
02:11:18.880 --> 02:11:29.600
increasing comfort and release that you can experience in the

709
02:11:29.640 --> 02:11:41.920
back of your neck, moving down your back and moving

710
02:11:42.159 --> 02:11:46.560
either side of your spine right from the top of

711
02:11:46.600 --> 02:11:52.199
your back all the way down to the bottom of

712
02:11:52.239 --> 02:12:09.680
your back down to your lower back. As you move

713
02:12:09.880 --> 02:12:17.600
up and down your spine, you can feel the muscles

714
02:12:18.600 --> 02:12:32.319
either side of your spine relaxing even more. And as

715
02:12:32.399 --> 02:12:39.560
those muscles relax, that sense of comfort starts to spread

716
02:12:41.119 --> 02:12:49.520
outwards from your spine into both sides of your back,

717
02:12:53.279 --> 02:12:57.000
the top of your back, the middle, and your lower back.

718
02:13:00.479 --> 02:13:07.680
And as you scan gently and slowly up and down

719
02:13:07.840 --> 02:13:12.920
your back, there's the muscles in the top of your

720
02:13:13.000 --> 02:13:22.960
back relax and become looser. The muscles in the middle

721
02:13:22.960 --> 02:13:30.319
of your back also seem to just almost divide from

722
02:13:30.359 --> 02:13:43.800
each other, separating and almost melting, And in your lower

723
02:13:43.880 --> 02:13:55.439
back there seems to be an extra special feeling of comfort.

724
02:14:00.680 --> 02:14:06.840
The spreads into your hips sit down your lower back,

725
02:14:07.119 --> 02:14:15.119
into your hips, into the area where your cosicks are,

726
02:14:18.680 --> 02:14:25.479
and into your buttocks, and all these muscles that spread

727
02:14:27.640 --> 02:14:37.359
from your lower back into your hip area start to melt,

728
02:14:41.800 --> 02:14:54.159
start to really let go. I don't even nowhere about

729
02:14:54.279 --> 02:14:59.840
to focus on your shoulders, your back and your sp

730
02:15:00.039 --> 02:15:18.119
line will continue to let go, continue to relax so calmly,

731
02:15:22.760 --> 02:15:27.760
And if you focus on your shoulders, you may notice

732
02:15:27.960 --> 02:15:58.239
that they're already feeling really loose, they're already feeding calm,

733
02:15:58.479 --> 02:16:09.439
and they're feeling those muscles then move from your neck

734
02:16:10.840 --> 02:16:29.680
into your shoulders feel so soft and gentle, so smooth

735
02:16:35.840 --> 02:16:58.360
and calm, and the feeding in your shoulders seems to

736
02:16:58.760 --> 02:17:07.239
spread deep into your shoulders, that sense of relaxation, not

737
02:17:07.760 --> 02:17:21.600
just traveling deeply into your muscles, but also relaxing the

738
02:17:21.719 --> 02:17:31.520
bones and moving all the way to underneath your arms,

739
02:17:34.239 --> 02:17:40.239
relaxing that whole area between the tops of your shoulders

740
02:17:41.520 --> 02:17:56.719
and underneath your arms. He Then you feel so relaxed

741
02:17:59.239 --> 02:18:09.959
and comfort or in the shoulders, which sends that deep

742
02:18:10.760 --> 02:18:31.920
healing message into your arms. You may feel almost as

743
02:18:31.959 --> 02:18:38.719
if your arms are not even there, because they're so relaxed,

744
02:18:41.879 --> 02:19:28.040
so deeply relaxed, so so calm, so poose, not feeling

745
02:19:28.399 --> 02:19:38.719
spreading all the way down your arms to your elbows,

746
02:19:42.239 --> 02:20:12.159
including your elbows, circumfort spreads or away into rests of forearmens,

747
02:20:12.360 --> 02:20:27.879
and you rests so heavy, yet at the same time,

748
02:20:35.399 --> 02:21:06.079
slight and gentle frek si.

749
02:21:08.520 --> 02:21:10.040
Now on.

750
02:21:12.239 --> 02:22:05.879
Your hands, my hands, so peaceful in your hands. There's

751
02:22:05.879 --> 02:22:29.319
a sense of real peace. It just seems to feel

752
02:22:31.559 --> 02:23:07.879
so familiar in your hands. Relax deeply, el the thing

753
02:23:08.200 --> 02:24:44.920
is you thing, It's sadly a thing you tips moving

754
02:24:45.200 --> 02:25:03.600
your attention to the front, to your body. So comfortable

755
02:25:14.559 --> 02:26:41.319
move man, your focus, your legs. Why my sous in

756
02:26:41.520 --> 02:27:35.719
your thighs me so relaxed, a calf mussels and just

757
02:27:36.040 --> 02:29:43.879
shins cow puzy the four and the fathing your feet,

758
02:29:50.920 --> 02:29:54.719
so peaceful, so.

759
02:29:55.000 --> 02:31:06.719
Calm, ser peaceful, sircom.

760
02:30:40.079 --> 02:31:10.079
So peaceful, cyclm so peace for so RelA same peace

761
02:31:10.799 --> 02:31:30.239
for so calm, loving that deep relaxation, to spread your chest,

762
02:31:30.440 --> 02:31:47.879
in your stomach, so really letting go m h.

763
02:31:49.600 --> 02:31:50.280
Everything.

764
02:32:01.520 --> 02:32:06.959
So I'm going to start counting down now, from twenty

765
02:32:07.319 --> 02:32:15.479
down to one. You can imagine in a way it's

766
02:32:15.680 --> 02:32:21.920
like just walking down some steps and each step or

767
02:32:21.920 --> 02:32:27.959
twenty steps, and each step represents a level of comfort.

768
02:32:31.399 --> 02:32:46.959
Each step represents a deepening of that comfort. And the

769
02:32:47.000 --> 02:32:52.760
furvies you walk down those steps that are deeper and

770
02:32:52.920 --> 02:33:15.639
more relaxed, you feel so Starting with number twenty twenty

771
02:33:34.799 --> 02:39:42.239
nineteen eighteen, seventeen sixteen eight four four see too well

772
02:40:41.360 --> 02:45:04.239
five five nine y seven h.

773
02:45:35.159 --> 02:46:03.680
H h.

774
02:46:17.559 --> 02:46:48.840
H six.

775
02:47:53.280 --> 02:53:46.680
Five four four yo one. And now as you focus

776
02:53:46.799 --> 02:53:59.920
on your eyes, we're gonna count down from ten down

777
02:54:00.079 --> 02:54:14.639
to one. Focus in just on your eyes, your eyelids,

778
02:54:15.079 --> 02:54:23.799
the muscles around your eyes, your eye waves themselves, a

779
02:54:24.000 --> 02:54:40.959
whole area that makes up your eye. And as we

780
02:54:41.159 --> 02:54:49.559
count down from ten down to one, whilst focus in

781
02:54:49.680 --> 02:55:04.399
on your eyes, you'll become why this is relaxed with

782
02:55:04.760 --> 02:55:17.840
each number counting down, and you may find the all

783
02:55:17.879 --> 02:55:24.040
you want to do is just drift off to sleep.

784
02:55:27.000 --> 02:55:33.680
And if that's what you want, then just allow yourself

785
02:55:33.719 --> 02:55:48.399
to do that. Now, focusing on your eyes, I'm going

786
02:55:48.479 --> 02:55:58.680
to begin counting down from ten down to one right now.

787
02:56:06.879 --> 03:05:11.000
Two nine eight seven five four three two USU one.

788
03:05:11.360 --> 03:05:28.040
So counting down from ten to one ten nine eight

789
03:05:30.840 --> 03:05:55.719
seven six five four three two one. And maybe that

790
03:05:55.840 --> 03:06:00.000
was a bit too quick in order to relax. Maybe

791
03:06:00.120 --> 03:06:06.440
is too fast for you to notice the calming of

792
03:06:06.479 --> 03:06:13.239
your body, maybe even a little bit of pressure there,

793
03:06:13.360 --> 03:06:16.840
Like you'll count it down from ten to one. Would

794
03:06:16.840 --> 03:06:20.280
you expect me to do? Man? Expect me to stick

795
03:06:20.280 --> 03:06:29.799
go with floppy just because you're counting down. If you

796
03:06:29.920 --> 03:06:33.799
try it again, but this time, I go this lower

797
03:06:35.920 --> 03:06:40.799
this time, as you focus on the whole of your

798
03:06:40.799 --> 03:06:49.239
body before we focus on your legs. Just notice how

799
03:06:49.280 --> 03:07:03.399
your body does start to feel more relaxed with every

800
03:07:03.520 --> 03:07:56.079
number that I count down ten nine, eight, seven, six, five, four,

801
03:08:03.399 --> 03:08:54.920
three two one. I just notice how how you feel, generally,

802
03:08:55.319 --> 03:09:09.680
how your body feels. It's not necessarily even about counting

803
03:09:09.760 --> 03:09:17.040
down from ten to one. It's that space that you have,

804
03:09:18.239 --> 03:09:36.719
that space between being active physically or mentally to just

805
03:09:41.399 --> 03:09:46.639
sitting or lying down, just being there, not doing anything,

806
03:09:46.799 --> 03:09:53.440
not saying anything, not needing to think about anything. So

807
03:09:54.120 --> 03:09:57.159
that opens up a space, you know, a bit of

808
03:09:57.159 --> 03:10:08.200
a space, a gap. And the more I camped down

809
03:10:08.200 --> 03:10:15.639
from ten to one, the bigger that gap becomes. So

810
03:10:15.719 --> 03:10:28.159
there's that gap of calmness, of comfort, relaxation. It's a

811
03:10:28.280 --> 03:10:42.360
nice feeling, and it moves those stresses or discomforts physically

812
03:10:42.479 --> 03:11:01.520
or emotionally, moves them away. Allows you to just slow down.

813
03:11:05.120 --> 03:11:08.079
Someone to count again from ten down to one, and

814
03:11:08.239 --> 03:11:18.239
notice that gap widening, the gap, And as it widens,

815
03:11:18.280 --> 03:11:24.360
it's almost like the stress and attention falls into the

816
03:11:24.399 --> 03:12:46.079
gap and gives you that distance that space now ten nine, eight, seven, six, five, four.

817
03:13:03.879 --> 03:13:48.760
Three two.

818
03:13:39.159 --> 03:13:39.440
One.

819
03:13:50.959 --> 03:14:11.399
And how does your body feel? Can you notice that

820
03:14:12.559 --> 03:14:49.520
you feeling calmer, the feeling more relaxed as we now

821
03:14:49.639 --> 03:15:09.840
focus on your legs, just your legs. We're just going

822
03:15:09.920 --> 03:15:29.719
to start with focusing on your thighs. Of course, it's

823
03:15:29.799 --> 03:15:38.479
not the most exciting thing to be doing, because I'm sure,

824
03:15:38.559 --> 03:15:41.200
like most of your body is not a lot going

825
03:15:41.239 --> 03:15:54.040
on right now. Just focusing on the whole of your thighs,

826
03:15:56.719 --> 03:16:00.600
the tops of your thighs, the sides of your thighs,

827
03:16:02.639 --> 03:16:07.120
the bottoms of your thighs, your outer thighs, and your

828
03:16:07.239 --> 03:16:12.559
inner thighs, basically the whole of your thigh that leads

829
03:16:13.520 --> 03:16:29.079
into your hip and it goes down to your knee joints. Now,

830
03:16:29.120 --> 03:16:36.159
this is a big area. It's a very heavy area.

831
03:16:36.639 --> 03:16:42.680
It's very strong, probably the strongest muscles in your body

832
03:16:43.360 --> 03:16:57.680
or in your thighs. But I don't think we perhaps

833
03:16:59.600 --> 03:17:12.360
given of attention to our thighs. Perhaps we don't acknowledge

834
03:17:13.000 --> 03:17:32.440
how important our thighs are to our lives, how much

835
03:17:35.040 --> 03:17:48.559
they actually do for us all through our lives. And

836
03:17:48.639 --> 03:17:54.399
it may seem to sound really weird, but I think

837
03:17:54.440 --> 03:18:01.319
that all of our body parts, especially our thighs, need

838
03:18:01.520 --> 03:18:16.000
some TLC, a bit of love shown, a bit of acknowledgement,

839
03:18:18.719 --> 03:18:28.159
thank you, gratitude for what our thighs do for us.

840
03:18:34.360 --> 03:18:39.959
And I know this may sound a bit strange. Maybe

841
03:18:40.000 --> 03:18:42.879
you think, why am I sure that I should be

842
03:18:42.879 --> 03:18:47.680
out in the garden hugging a tree or something. Well,

843
03:18:51.799 --> 03:18:54.120
it's hard to set a microphone up on a tree.

844
03:18:55.120 --> 03:18:57.319
That's why I'm doing this indoors. Otherwise I would be

845
03:18:57.399 --> 03:19:01.159
outside hugging a tree. N I can't see the television

846
03:19:01.200 --> 03:19:09.879
from the tree. If you move down to your knees

847
03:19:11.680 --> 03:19:19.639
gain such an important part. And I think we don't

848
03:19:19.719 --> 03:19:27.639
necessarily I'll speak for myself here, I don't necessarily appreciate

849
03:19:29.360 --> 03:19:34.479
all that my knees do for me until I have

850
03:19:34.559 --> 03:19:37.959
a problem with my knee. It's occasionally, if I ever

851
03:19:39.520 --> 03:19:43.520
maybe i'll pash it, or it's aching for some reason.

852
03:19:45.200 --> 03:19:51.440
It's then that I realize how much it does. You know,

853
03:19:51.520 --> 03:19:57.479
the benefit of being able to use my legs without

854
03:19:59.200 --> 03:20:04.479
any kind of is a good Discomfort is a beautiful

855
03:20:04.479 --> 03:20:13.760
thing that's possibly not appreciated until it's temporarily removed. You

856
03:20:13.799 --> 03:20:20.799
know that's comfort, But as you focus on your knees,

857
03:20:22.840 --> 03:20:28.520
regardless of how your knees feel, you can have that

858
03:20:28.760 --> 03:20:34.959
sense of gratitude and love to your knees for all

859
03:20:35.040 --> 03:20:47.360
that they do for you. When you can still have

860
03:20:47.399 --> 03:20:51.639
that attention on your thighs and maybe notice how your

861
03:20:51.680 --> 03:21:03.559
thighs feel, maybe notice that they are lax in more

862
03:21:05.319 --> 03:21:17.079
deeply as you focus now on the bottoms of your legs,

863
03:21:17.440 --> 03:21:22.879
your shins and your calf muscles and the bones between

864
03:21:23.040 --> 03:21:29.239
your knees and your feet incorporate, and of course your

865
03:21:29.280 --> 03:21:41.319
ankles so important. You know, anyone that's had even like

866
03:21:41.440 --> 03:21:48.319
the slightest sprain of an ankle knows how how much

867
03:21:48.479 --> 03:21:58.319
we take our ankles for granted. And it's kind of

868
03:21:58.399 --> 03:22:03.799
strange in a way when you think that. You know, logically,

869
03:22:04.120 --> 03:22:07.200
our wrists are a lot thinner than the rest of

870
03:22:07.239 --> 03:22:12.120
our arms, which is okay, it doesn't can't see any

871
03:22:12.120 --> 03:22:17.079
problem with that because we're just picking stuff up. But

872
03:22:17.200 --> 03:22:23.280
our ankles so much thinner than the rest of our legs,

873
03:22:29.639 --> 03:22:34.120
and from a physics perspective or logical even it doesn't

874
03:22:34.159 --> 03:22:40.159
really make sense that all this weight would ultimately be

875
03:22:41.239 --> 03:22:51.319
resting on your ankles then leading to your feet. That

876
03:22:51.840 --> 03:23:00.840
thin area, thin bone. Yeah, it does so much great work.

877
03:23:02.959 --> 03:23:12.719
Supports us, supports our body for a lifetime, helps us

878
03:23:13.159 --> 03:23:22.559
to balance, It helps you to get around and be mobile.

879
03:23:28.879 --> 03:23:36.879
And there's the calf muscles. Of course, when I was younger,

880
03:23:37.040 --> 03:23:40.360
I couldn't see the point in calf muscles. Didn't seem

881
03:23:40.399 --> 03:23:45.559
to do anything. Okay, if I walked around on tiptoes,

882
03:23:46.280 --> 03:23:50.159
then my calf muscles get some work. But of course

883
03:23:50.200 --> 03:23:54.360
that's not true. The calf muscles are being used whenever

884
03:23:54.399 --> 03:24:06.360
we use our legs and your shins there to protect

885
03:24:08.280 --> 03:24:17.000
your lower legs, shaped in a way, almost as a

886
03:24:17.000 --> 03:24:29.319
protector for the bone, leading of course to your ankles

887
03:24:32.680 --> 03:24:39.319
and your feet. But we're not going to focus on

888
03:24:39.360 --> 03:24:41.959
your feet. We're just going to focus on the legs.

889
03:24:43.520 --> 03:24:48.159
I realize that now that I've mentioned your feet, it

890
03:24:48.319 --> 03:24:53.239
probably focuses on them anyway, So maybe I should focus

891
03:24:53.280 --> 03:24:59.159
on your feet a little bit. You can have them

892
03:24:59.159 --> 03:25:04.959
in your awareness, the same as you have your thighs

893
03:25:05.000 --> 03:25:09.399
in your awareness. Even though we haven't been focusing on

894
03:25:09.440 --> 03:25:14.280
your thighs for a few minutes, we've been focusing on

895
03:25:14.319 --> 03:25:31.639
your ankles, there's still that sensation of comfort in your thighs.

896
03:25:36.520 --> 03:25:38.399
And this that movement.

897
03:25:39.520 --> 03:25:47.559
Of energy because the thighs hold lots of different sensations.

898
03:25:48.959 --> 03:25:53.799
Of course, there's the muscles, the big straw muscles that

899
03:25:53.920 --> 03:26:06.840
we have in our thighs. But the skin on the

900
03:26:06.920 --> 03:26:12.399
outside of the thighs, as in the outside of all

901
03:26:12.479 --> 03:26:21.319
of our body, can be very sensitive, sensitive to the touch,

902
03:26:24.079 --> 03:26:38.040
sensitive to temperature. And inside your thighs the bones, there's

903
03:26:38.440 --> 03:26:43.319
the muscle, there's the blood, vessels, the arch trees, to

904
03:26:43.399 --> 03:26:51.440
all this stuff that's inside your thighs. And I guess

905
03:26:51.479 --> 03:26:54.840
sometimes it'd be nice if you could actually put your

906
03:26:54.920 --> 03:27:02.239
fingers inside your thighs and a message, so you can

907
03:27:02.280 --> 03:27:05.840
message on the outside, of course, but to be able

908
03:27:05.840 --> 03:27:09.079
to get deep into the muscles and to be able

909
03:27:09.079 --> 03:27:14.639
to just massage inside your thighs, message in the bones

910
03:27:15.520 --> 03:27:23.159
of your leg, massage in all the veins, and just

911
03:27:23.319 --> 03:27:36.040
gently healing your thighs, and you could move down message

912
03:27:36.079 --> 03:27:41.639
and inside your knees, just message in those bones, but

913
03:27:41.760 --> 03:27:48.799
with healing fingertips, spreading that healing energy deep into the

914
03:27:48.959 --> 03:27:58.479
joints of your knees. Of course, there's the back of

915
03:27:58.559 --> 03:28:04.639
your knee, you know, the inside crease where your knee is.

916
03:28:06.239 --> 03:28:11.760
It's a very sensitive area. Very it feels very nice

917
03:28:11.799 --> 03:28:16.399
when you stroke it. That might be because it's an

918
03:28:16.440 --> 03:28:21.760
area that's not really touched very often. It's almost like

919
03:28:21.840 --> 03:28:29.239
a hidden part that crease in your legs. It's almost.

920
03:28:30.559 --> 03:28:31.040
It's like a.

921
03:28:31.040 --> 03:28:36.360
Part that has a sensitivity, which is a little bit different.

922
03:28:44.159 --> 03:28:54.079
Of course, it's protected by your legs, so you can

923
03:28:54.120 --> 03:28:59.520
imagine putting your fingers into that crease in your legs.

924
03:29:05.239 --> 03:29:08.879
Fold in between your legs, you can just message with

925
03:29:08.959 --> 03:29:16.120
your fingertips, letting your fingertips going inside, massage in the

926
03:29:16.799 --> 03:29:26.079
muscle tissue. You can of course field the bones of

927
03:29:26.159 --> 03:29:38.079
your knees heading through your fingertips, and then as you

928
03:29:38.159 --> 03:29:43.920
go down to your calf muscles, and that's the part

929
03:29:43.959 --> 03:29:48.120
I'd like to be able to really put my fingertips

930
03:29:48.200 --> 03:29:57.680
deep inside my half muscles, massage in every single tissue

931
03:29:57.760 --> 03:30:08.959
of that muscle, healing every part, and then doing the

932
03:30:09.079 --> 03:30:17.239
same for my shins, massage in and gently stroking the bones,

933
03:30:18.959 --> 03:30:24.680
gently stroking them, healing in a loving way, because they

934
03:30:24.760 --> 03:30:31.239
deserve to be treated as the precious bones that they are.

935
03:30:32.479 --> 03:30:35.760
Because our legs are so precious as in all the

936
03:30:35.799 --> 03:30:41.559
other parts of our body, and more precious of anyture

937
03:30:44.159 --> 03:31:00.239
on the planet. When you start to think about your

938
03:31:00.319 --> 03:31:11.680
legs in this way, it can change your perspective. It

939
03:31:11.760 --> 03:31:18.639
might sound a bit a bit silly to start with

940
03:31:18.680 --> 03:31:25.079
the idea of having love for your legs, showing appreciation

941
03:31:27.000 --> 03:31:32.719
for your thighs, wanting to be able to put your

942
03:31:32.799 --> 03:31:41.079
hands in your thighs, massage the muscles and the bones,

943
03:31:42.920 --> 03:31:48.639
and to get your fingers deep in there, releasing all tension,

944
03:31:51.520 --> 03:31:59.959
just to show how much you care about your legs,

945
03:32:01.000 --> 03:32:04.799
how much you care for what your legs do for

946
03:32:04.920 --> 03:32:18.600
you regularly, your knees, your cars, your ankles. The strength

947
03:32:18.680 --> 03:32:26.760
of your ankles, considering how thin they are compared to

948
03:32:26.840 --> 03:32:33.600
the rest of your legs, especially your thighs. Yeah, they're

949
03:32:33.719 --> 03:32:49.719
so strong, so flexible, absolutely amazing things. Your ankles are

950
03:32:49.799 --> 03:32:54.959
truly a gift because of what they do for you,

951
03:33:00.360 --> 03:33:07.360
supporting all that weight, regardless of how what weight you are,

952
03:33:08.520 --> 03:33:13.319
even if you only ate stone, there's still a lot

953
03:33:13.360 --> 03:33:20.040
of weight for these little ankles. Now, I'm a lot

954
03:33:20.239 --> 03:33:30.200
heavier than each stone double down, yet my ankles support

955
03:33:30.239 --> 03:33:37.639
my body all the time, although they do give off

956
03:33:37.639 --> 03:33:43.239
a sigh of relief when I sit down, as in fact,

957
03:33:43.239 --> 03:33:52.319
my whole legs do my feet feet also go my

958
03:33:52.399 --> 03:33:53.120
toes clap.

959
03:33:54.280 --> 03:34:11.799
We're so happy.

960
03:34:14.799 --> 03:34:24.040
Your legs really are amazing. And I know that talking

961
03:34:24.079 --> 03:34:30.520
about talking about your legs is probably possibly among the

962
03:34:30.559 --> 03:34:36.159
most most boring things you've ever heard anyone say. Possibly

963
03:34:39.040 --> 03:34:45.760
you're boring or not. Everything I said is true. Your

964
03:34:45.840 --> 03:35:06.399
legs are amazing. Your legs deserve not just respect, they

965
03:35:06.479 --> 03:35:19.079
deserve to relax deeply. They deserve to take some time

966
03:35:19.159 --> 03:35:42.799
out of the day to just let go completely. The

967
03:35:43.000 --> 03:36:00.840
legs really can relax. And because the legs are so

968
03:36:01.879 --> 03:36:06.680
such a most you know, very important part of your body.

969
03:36:07.959 --> 03:36:10.600
When you relax your legs, the rest of your body

970
03:36:11.200 --> 03:36:30.000
also naturally follows in that journey of comfort. I can

971
03:36:30.079 --> 03:36:35.079
feel it in my hips. My hips feel really loose,

972
03:36:38.319 --> 03:36:42.920
and also my lower back as well. My lower back

973
03:36:43.120 --> 03:36:48.680
really feels it feels stretched, even though I'm just sitting

974
03:36:48.719 --> 03:36:54.719
in a chair and there's no stretching as far as

975
03:36:54.799 --> 03:36:57.879
I'm aware that I'm doing. It's almost as if the

976
03:36:57.959 --> 03:37:01.959
muscles are just relaxed so much that there is a

977
03:37:02.079 --> 03:37:26.799
natural stretch as the tension has reduced a lot. And

978
03:37:26.840 --> 03:37:34.120
I'm now going to count down from ten down to one,

979
03:37:34.559 --> 03:38:04.280
and you can continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five.

980
03:38:08.559 --> 03:38:28.120
Four three two one relax.

981
03:38:35.959 --> 03:38:39.799
So I'm just going to count down from five down

982
03:38:39.840 --> 03:38:44.319
to one. And as a countdown, if you just focus

983
03:38:44.399 --> 03:38:52.360
on the numbers, just the numbers counting down, and notice

984
03:38:53.239 --> 03:39:01.280
how you feel in this moment as you hear the

985
03:39:01.360 --> 03:39:09.479
numbers counting down, knowing that those numbers counting down represent

986
03:39:10.440 --> 03:39:19.479
you feeling calmer, not just in your body, but also

987
03:39:21.719 --> 03:39:28.399
relaxing your mind. I just notice how you feel. There's

988
03:39:28.479 --> 03:39:34.280
nothing to do, there's nothing to say, there's nothing to

989
03:39:34.360 --> 03:40:25.840
think about, starting with number five, four three two one.

990
03:40:26.639 --> 03:40:39.120
And as you notice the gradual letting go the tension

991
03:40:39.319 --> 03:40:46.520
in your body, you may also begin to notice and

992
03:40:46.600 --> 03:40:55.639
be aware of how your mind is starting to slow down.

993
03:40:58.120 --> 03:41:04.479
This is just a natural thing that happens. It's not

994
03:41:04.680 --> 03:41:10.000
really a special procedure. It's just natural because as your

995
03:41:11.159 --> 03:41:17.239
body relaxes, your mind also starts to relax. And the

996
03:41:17.280 --> 03:41:21.000
more your mind relaxes, the more your body relaxes. It's

997
03:41:21.040 --> 03:41:33.280
just a continuous circle of relaxation. And there's that calmness

998
03:41:33.319 --> 03:41:40.520
that comes from relative quietness. You know, even even if

999
03:41:40.520 --> 03:41:47.440
there's background sounds either your side or mind, it's still

1000
03:41:47.879 --> 03:41:53.200
going to be quite calm. You know, you haven't got

1001
03:41:53.200 --> 03:41:58.360
the television on, there's no music in the background unless

1002
03:41:58.360 --> 03:42:05.799
you're listening to the recording with new of course, you're

1003
03:42:05.959 --> 03:42:08.120
very likely not going to be sitting in a room

1004
03:42:08.159 --> 03:42:12.760
with other people. Of course you might be, but generally

1005
03:42:12.920 --> 03:42:16.040
it's more ideal if you can do this on your own,

1006
03:42:17.719 --> 03:42:27.879
so no distractions, and when you stop thinking about stuff,

1007
03:42:34.360 --> 03:42:44.680
relaxation automatically rises, a sense of comfort starts to grow,

1008
03:42:49.159 --> 03:42:55.920
and without trying to build it up into something fantastical

1009
03:42:56.239 --> 03:43:08.040
or something magical, this is just a natural process, something

1010
03:43:08.120 --> 03:43:18.360
that's easy to accomplish. In fact, it's almost you know,

1011
03:43:18.440 --> 03:43:25.319
the sense of relaxing completely happens really when you put

1012
03:43:25.479 --> 03:43:29.360
no effort into it. It's not something that you can

1013
03:43:29.440 --> 03:43:41.239
really force. It's something that happens naturally. And part of

1014
03:43:41.479 --> 03:43:51.920
the process of this recording and others is simply two

1015
03:43:53.280 --> 03:44:06.799
allow you to take advantage of this this time, to

1016
03:44:07.040 --> 03:44:18.360
just let go, to just be here, to be in

1017
03:44:18.520 --> 03:44:34.040
tune with how you feel, yet with the intention of

1018
03:44:34.239 --> 03:44:45.360
wanting to relax deeply and maybe even to fall asleep,

1019
03:44:46.479 --> 03:44:51.719
depending on what it is that you wish for yourself.

1020
03:44:53.440 --> 03:45:08.520
In this moment. As we know, relaxing is the majority

1021
03:45:09.719 --> 03:45:14.200
of the process of falling asleep. The actual falling asleep

1022
03:45:14.239 --> 03:45:21.200
part is a tiny bit at the end. The deeper

1023
03:45:22.360 --> 03:45:44.840
relaxed you become, the easier you find yourself drifting. You

1024
03:45:44.879 --> 03:45:53.319
can also, if you choose, stay focused on my voice

1025
03:45:53.680 --> 03:46:20.479
and really enjoy the process of gradually relaxing each muscle

1026
03:46:25.079 --> 03:46:52.000
in your body effortlessly and just observing the sensation of

1027
03:46:52.200 --> 03:47:07.600
letting go completely. Day this time, I'm going to count

1028
03:47:07.639 --> 03:47:17.760
from six down to one, and you can notice your

1029
03:47:17.920 --> 03:47:28.239
mind calming down more with each number that you hear

1030
03:47:28.559 --> 03:49:12.200
me say, naturally, feeling calm and slow and peaceful. Six, five, four, three,

1031
03:49:47.959 --> 03:50:48.040
two one, being aware how your mind to slow right down,

1032
03:50:50.840 --> 03:51:14.280
sinking deeply into relaxation. And as you focus on your mind,

1033
03:51:14.559 --> 03:51:27.079
you may notice that there are some thoughts still there,

1034
03:51:27.079 --> 03:51:36.639
maybe some stubborn thoughts that for some reason perhaps need

1035
03:51:36.719 --> 03:51:51.920
your attention. So what you can do is send love

1036
03:51:52.120 --> 03:52:05.760
to those thoughts. Sprinkle those thoughts with love. I all

1037
03:52:05.920 --> 03:52:11.600
petals from a flower, just sprinkle it over them, petals

1038
03:52:11.600 --> 03:52:18.879
filled with love towards those thoughts, to let those thoughts

1039
03:52:19.040 --> 03:52:25.920
know that you're not abandoned in them. You just need them,

1040
03:52:27.079 --> 03:52:38.200
You require them to just calm down, slow down, quiet

1041
03:52:38.520 --> 03:52:53.920
down for now. So as you focus on those remaining

1042
03:52:54.079 --> 03:52:59.360
thoughts as we count down this time from seven down

1043
03:52:59.399 --> 03:53:08.520
to one. With each number, just imagine sprinkling those flower

1044
03:53:08.639 --> 03:53:27.719
petals of love, kindness, gratitude over those thoughts, which will

1045
03:53:27.760 --> 03:53:37.719
allow them to just melt away and relax deeply. With

1046
03:53:37.879 --> 03:53:52.159
every number, those thoughts will become more and more relaxed,

1047
03:53:57.719 --> 03:54:23.000
starting with number seven, six.

1048
03:54:40.360 --> 03:56:21.760
Five, four, three one.

1049
03:56:29.040 --> 03:56:50.200
As you now notice how relaxed you're feeling in your body,

1050
03:56:54.879 --> 03:57:08.079
were going to focus on your hands, because the more

1051
03:57:08.200 --> 03:57:15.280
relaxed your hands are, the more relaxed your body and

1052
03:57:15.520 --> 03:57:16.159
mind are.

1053
03:57:31.040 --> 03:57:31.680
And there's.

1054
03:57:33.200 --> 03:57:43.399
You focus on your hands and your fingers. There's nothing

1055
03:57:43.879 --> 03:57:48.639
needed to be done. There's no clenching the fists or

1056
03:57:49.680 --> 03:58:00.079
tents in the fingers or anything like that. It's just

1057
03:58:00.079 --> 03:58:14.559
just noticing and focusing on your hands, noticing how they feel.

1058
03:58:29.159 --> 03:58:39.799
Because the more relaxed your hands feel, the calm your

1059
03:58:39.840 --> 03:58:51.760
mind feels, and the more comfort you feel throughout your body.

1060
03:58:56.959 --> 03:59:03.239
And you may have.

1061
03:59:07.159 --> 03:59:46.079
Already noticed you mind is starting to dress like sahi,

1062
03:59:50.239 --> 04:00:04.959
just on your hands and fingers, allowing them hmm to experience,

1063
04:00:07.600 --> 04:00:16.639
are real deepening of that relaxation in your hands and fingers.

1064
04:00:21.840 --> 04:00:23.040
More.

1065
04:00:25.360 --> 04:00:49.079
And more relaxed. With each number from eight down to one.

1066
04:00:49.879 --> 04:00:59.680
You can almost feel that healing and relaxing energy spreading

1067
04:01:00.920 --> 04:01:19.879
into your hands and fingers, becoming year more relaxing with

1068
04:01:20.319 --> 04:01:38.879
each number you hear, going down from eight down to one, drifting,

1069
04:01:42.559 --> 04:03:10.120
drifting again, starting with number eight, seven, six.

1070
04:03:44.399 --> 04:04:59.600
Five, four, three.

1071
04:05:00.239 --> 04:05:58.200
Yeah, just being here now, nothing to think about, nothing

1072
04:05:58.239 --> 04:06:09.399
to do, nothing to say, and everything just feels calmer.

1073
04:06:13.840 --> 04:06:21.440
And this is your natural state of being. This is

1074
04:06:21.600 --> 04:06:28.280
how you just normally feel when you take away all

1075
04:06:28.319 --> 04:06:35.280
of that other stuff that we add, you know, things

1076
04:06:35.360 --> 04:06:51.559
like stress and worrying and overthinking, anxiety, tension, just generally

1077
04:06:51.680 --> 04:06:57.920
thinking about stuff. You take that away, which is what

1078
04:06:57.959 --> 04:06:58.399
we do.

1079
04:06:59.000 --> 04:06:59.440
What we do.

1080
04:06:59.639 --> 04:07:17.040
Now you're left with a real sense of peacefulness which

1081
04:07:17.159 --> 04:07:27.040
comes to you very quickly because ultimately it's just a feeling,

1082
04:07:31.440 --> 04:07:39.239
a feeling of comfort. It's almost as if you've gone

1083
04:07:39.239 --> 04:07:47.760
inside yourself and you've found a special place where everything

1084
04:07:51.079 --> 04:07:59.399
is peaceful, a place where you can feel relaxed and

1085
04:07:59.520 --> 04:08:08.360
you're nettual sense of comfort, a place where you can

1086
04:08:08.440 --> 04:08:17.959
be you, where you can accept yourself for who you are,

1087
04:08:20.520 --> 04:08:27.200
a place where you're not trying to please anybody else ever,

1088
04:08:31.159 --> 04:08:39.799
a place where you can actually not just love yourself,

1089
04:08:39.840 --> 04:08:45.319
but in some ways more importantly, you can like yourself

1090
04:08:47.799 --> 04:09:05.159
appreciate who you are. That sense of gratitude is in

1091
04:09:05.200 --> 04:09:16.360
the air all around you. That's also a place where

1092
04:09:16.399 --> 04:09:32.360
you can actually feel the healing energy soaking into your body.

1093
04:09:33.399 --> 04:09:44.799
Healing energy soaking into your body, and that healing energy

1094
04:09:45.159 --> 04:09:55.479
spreads through your veins, traveling to each and every single

1095
04:09:55.840 --> 04:10:06.360
part of your body, and you start to realize that

1096
04:10:06.559 --> 04:10:13.920
actually that healing energy, it's not just entered into your brain,

1097
04:10:16.719 --> 04:10:26.760
it's become part of your brain, and that spinal fluid

1098
04:10:28.879 --> 04:10:39.879
is now mixed with healing energy, not just allowing you

1099
04:10:39.920 --> 04:10:47.959
to feel so much more relaxed and healthy in this moment,

1100
04:10:52.399 --> 04:11:01.879
but also you start to realize that actually, what's happening

1101
04:11:02.079 --> 04:11:10.680
now with that healing, relaxing energy spreading through your body

1102
04:11:12.639 --> 04:11:23.399
is actually changing your life. It's actually changing the way

1103
04:11:23.479 --> 04:11:30.040
you're going to feel not just now, but tomorrow and

1104
04:11:30.200 --> 04:11:39.159
the next day. As your health improves, not just your

1105
04:11:39.200 --> 04:11:47.040
physical health but your mental health. Things that used to

1106
04:11:47.120 --> 04:11:53.280
bother you in the past for some reason no longer

1107
04:11:54.559 --> 04:12:02.159
have the effect that they used to. Something has changed

1108
04:12:03.680 --> 04:12:14.959
deep within you. Maybe things that used to cause you

1109
04:12:15.000 --> 04:12:27.399
to feel anger no longer have that power to control

1110
04:12:27.479 --> 04:12:32.479
you the way they seem to be able to before.

1111
04:12:36.159 --> 04:12:47.000
As you realize that you're the one who decides what

1112
04:12:47.280 --> 04:12:59.000
affects you, you're the one who decides to feel relaxed,

1113
04:13:00.159 --> 04:13:14.680
calm when you choose to enjoy noticing these natural developments

1114
04:13:17.360 --> 04:13:28.639
of healing continuing to grow and improve your life day

1115
04:13:28.799 --> 04:13:40.959
by day, including of course, your ability to relax so

1116
04:13:41.239 --> 04:13:56.799
much easier and sleeping. It's the most natural thing in

1117
04:13:57.440 --> 04:14:07.040
the world to you, because falling asleep is something that

1118
04:14:07.079 --> 04:14:17.959
you've done so many times in your life, and you

1119
04:14:18.120 --> 04:14:23.120
know that you were born, as we all were, with

1120
04:14:23.200 --> 04:14:33.840
the ability to fall asleep naturally. You were born with

1121
04:14:34.319 --> 04:14:46.840
that ability to just drift off into a deep, healing sleep.

1122
04:14:52.760 --> 04:14:57.600
Even when we're kids, sometimes will fall asleep when we

1123
04:14:57.639 --> 04:15:02.200
don't even want to try to tell us stay awake.

1124
04:15:03.559 --> 04:15:07.120
Maybe it's a birthday in the morning, or it's Christmas

1125
04:15:07.239 --> 04:15:11.040
or holiday or something we look forward to. We don't

1126
04:15:11.040 --> 04:15:15.680
want to go to sleep, But the more we want

1127
04:15:15.719 --> 04:15:20.920
to stay awake, the more we just start to drift

1128
04:15:25.040 --> 04:15:29.040
and the more you fight drifting, the more you try

1129
04:15:29.120 --> 04:15:34.200
to stop yourself and drift in a safe the deeper

1130
04:15:34.200 --> 04:15:45.840
and stronger that drifting becomes. Because we're born not just

1131
04:15:46.000 --> 04:15:52.719
with the need to relax deeply and to naturally fall asleep,

1132
04:15:55.920 --> 04:16:09.280
but it's our birthright, it's part of our DNA. And

1133
04:16:09.479 --> 04:16:15.159
sometimes as we get older in life, perhaps at times

1134
04:16:15.840 --> 04:16:28.879
we have forgotten that relaxing completely is not only a

1135
04:16:29.120 --> 04:16:53.440
wonderfully pleasant experience, it's also really easy. It's very, very

1136
04:16:53.840 --> 04:16:59.639
easy to let go, because that's all it is. It's

1137
04:16:59.760 --> 04:17:14.600
just deciding to let go. And when you press the

1138
04:17:14.680 --> 04:17:25.079
play button on my recordings, you have given permission for

1139
04:17:25.280 --> 04:17:33.680
my voice to relax you. When you press that play button,

1140
04:17:34.680 --> 04:17:43.120
you have given me permission for my words to effect

1141
04:17:45.600 --> 04:17:57.440
you in a positive, only a positive way, opening up

1142
04:18:02.639 --> 04:18:21.079
your mind to useful and healing suggestions that can have

1143
04:18:25.399 --> 04:18:33.040
such an amazing effect on how you feel right now,

1144
04:18:37.600 --> 04:18:47.479
as well as those changes that continue long after the

1145
04:18:47.559 --> 04:18:58.399
recording ends, those changes within you that continue to flourish

1146
04:18:59.079 --> 04:19:13.719
and grow, transforming your life in a positive, beautiful way,

1147
04:19:16.760 --> 04:19:23.920
allowing you to move forward in your life in the

1148
04:19:23.959 --> 04:19:41.280
direction that you choose for yourself. And this feeling. This

1149
04:19:41.479 --> 04:19:57.120
feeling that you can experience a safety comfort, calmness just

1150
04:19:57.319 --> 04:20:11.000
feels so nice. It's such a healthy place to be,

1151
04:20:18.879 --> 04:20:32.680
and that positivity grows within you each and every day.

1152
04:20:35.719 --> 04:20:45.559
Moving forward, you're going to find that you're more relaxed

1153
04:20:47.879 --> 04:21:00.280
physically and in your mind is more relaxed. And it's

1154
04:21:00.319 --> 04:21:05.840
not that you're thinking slower. It's just that your mind

1155
04:21:05.920 --> 04:21:17.840
will be less clogged up with unnecessary negativity because from

1156
04:21:17.879 --> 04:21:28.159
now on, your mind rejects negativity. From now on, you're

1157
04:21:28.239 --> 04:21:39.079
going to start noticing when negativity arises and you can

1158
04:21:39.239 --> 04:21:53.239
just say stop, stop and that negativity will turn around

1159
04:21:53.760 --> 04:22:13.200
and leave you alone. Stop and that negativity would disappear.

1160
04:22:21.319 --> 04:22:27.799
And as you notice that you feel way more relaxed

1161
04:22:29.200 --> 04:22:44.600
than you probably expected, you can now congratulate yourself because

1162
04:22:44.760 --> 04:22:51.200
you're the person that has done this. You are the

1163
04:22:51.319 --> 04:22:57.520
one that has opened your mind up to the simple facts.

1164
04:23:00.440 --> 04:23:05.520
You can feel more relaxed in your body and in

1165
04:23:05.600 --> 04:23:17.680
your mind. You've opened your mind up to the birthright

1166
04:23:17.799 --> 04:23:26.440
of being able to just fall asleep easily when you choose.

1167
04:23:35.079 --> 04:23:42.239
And that's a nice feeling. Don't you think it feels nice?

1168
04:23:42.360 --> 04:23:52.360
Doesn't it to feel calm all that healing energy spreading

1169
04:23:52.479 --> 04:24:05.040
through your body and your mind to spend time a

1170
04:24:05.239 --> 04:24:21.799
special place where negativity can no longer enter. Negativity is banned.

1171
04:24:22.760 --> 04:24:30.239
It's bad, it's not allowed entry doesn't it doesn't. This

1172
04:24:30.760 --> 04:24:38.600
doesn't deserve to be here. It doesn't belong here. Negativity

1173
04:24:38.799 --> 04:24:52.959
has no place in your life, which makes room for

1174
04:24:53.280 --> 04:25:23.799
more comfort, more heathing, more a relaxation, more peace. If

1175
04:25:23.840 --> 04:25:35.639
it feels nice, doesn't it just the let go with everything.

1176
04:25:49.280 --> 04:25:56.360
I'm gonna count down now from twenty down to one.

1177
04:25:57.079 --> 04:26:04.079
You can continue to relax, if you choose, you can

1178
04:26:06.799 --> 04:26:17.200
drift to sleep. With every number you hear me say,

1179
04:26:21.559 --> 04:26:28.959
you can fill twice as relaxed, or if you choose,

1180
04:26:29.079 --> 04:28:45.319
you can fill twice to sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

1181
04:28:52.920 --> 04:28:53.280
Five.

1182
04:29:00.200 --> 04:29:42.639
Oh, this is your time to just take a break,

1183
04:29:43.440 --> 04:29:54.520
your time to relax, to allow your mind to slow down,

1184
04:30:03.159 --> 04:30:17.239
to give yourself permission to take a break from everything.

1185
04:30:21.959 --> 04:30:26.440
And you, you're the only person that can make that decision.

1186
04:30:29.280 --> 04:30:32.520
You're the only person that can actually tell your mind

1187
04:30:36.840 --> 04:31:01.200
to just relax, to just take some time off so

1188
04:31:01.239 --> 04:31:06.120
that you can focus on your body, getting in touch

1189
04:31:06.360 --> 04:31:21.239
with how you feel physically, and in the process of

1190
04:31:23.879 --> 04:31:28.639
this body scan, where you focus on different parts of

1191
04:31:28.680 --> 04:31:39.520
your body, those parts that you focus on and observe,

1192
04:31:42.440 --> 04:31:50.840
even though you're not purposely requesting for those parts of

1193
04:31:50.879 --> 04:31:58.440
your body to relax, it's kind of expected. You expect

1194
04:32:00.239 --> 04:32:13.319
listen to my voice to feel more relaxed naturally, because

1195
04:32:13.360 --> 04:32:23.200
when you're listening to me, your attention is focused on

1196
04:32:23.360 --> 04:32:35.079
my words. And as my words guide you to focus

1197
04:32:39.280 --> 04:32:54.200
on those parts of your body, your focus increases, which

1198
04:32:54.360 --> 04:33:11.279
actually calms your mind. And when your mind calms down,

1199
04:33:15.159 --> 04:33:37.279
your body relaxes. And when your body calms down, your

1200
04:33:37.400 --> 04:33:52.840
mind relaxes. And even though you have not really started

1201
04:33:54.200 --> 04:34:06.400
the focus on your body, you can already feel that

1202
04:34:06.680 --> 04:34:21.840
healing energy spreading through your body, pushing out stress and tension,

1203
04:34:25.959 --> 04:34:33.279
healing All the parts of your body, including your skin,

1204
04:34:34.400 --> 04:34:41.360
your bones, your blood, all of your organs inside your body,

1205
04:34:42.720 --> 04:34:49.520
all of the muscles, all of the fat, all of everything,

1206
04:34:51.319 --> 04:35:01.560
every hair on your body is filled with that healing energy.

1207
04:35:05.560 --> 04:35:16.000
And when your brain it fills with that healing energy,

1208
04:35:21.240 --> 04:35:45.840
the feeling of comfort and relaxation increases deeply increases in

1209
04:35:45.880 --> 04:35:59.799
a way that your mind starts to feel perhaps bit

1210
04:36:00.279 --> 04:36:16.159
drowsy because it's not needed, and it may start to

1211
04:36:16.360 --> 04:36:31.959
drift if that's what's needed. So if you're listening to

1212
04:36:32.159 --> 04:36:38.040
this and what you need is deep relaxation, that's what

1213
04:36:38.119 --> 04:36:45.000
you get. If what you need is to fall asleep

1214
04:36:46.799 --> 04:36:55.840
naturally and easily as your mind drifts, that's also what

1215
04:36:55.840 --> 04:37:08.840
will happened. Because by pressing that play button on the

1216
04:37:08.919 --> 04:37:15.759
podcast and listening to me, you give permission for your

1217
04:37:15.840 --> 04:37:27.400
body and your mind. In fact, you give the command

1218
04:37:28.279 --> 04:37:39.240
to your body and your mind to relax deeply and

1219
04:37:39.360 --> 04:37:45.119
to drift off to sleep if that's what you want

1220
04:37:48.560 --> 04:38:01.479
or need. And as I focus on different parts of

1221
04:38:01.680 --> 04:38:15.720
your body, you may start to just drift. And then

1222
04:38:15.759 --> 04:38:20.520
you come back again and you hear me talking, and

1223
04:38:20.560 --> 04:38:29.520
I'm focusing on a different parts of your body, and

1224
04:38:29.560 --> 04:38:39.080
you may find yourself drifting. You don't realize you're drifting

1225
04:38:40.799 --> 04:38:48.439
until you stop drifting and you're alert again to my voice.

1226
04:38:49.080 --> 04:38:55.000
Focusing on a different part of your body starts to

1227
04:38:55.159 --> 04:39:06.040
relax even deeper, because that drifting is basically you already

1228
04:39:08.319 --> 04:39:18.240
in the sleep zone. And the more you drift, the

1229
04:39:18.360 --> 04:39:28.080
longer you drift, and the longer, you drift. Eventually that

1230
04:39:28.279 --> 04:39:38.520
drifting continues into sleep, and that's the last you remember

1231
04:39:40.560 --> 04:39:48.759
until you wake up in your own time, when you

1232
04:39:49.040 --> 04:39:57.439
experience the right amount of sleep for you, because when

1233
04:39:57.479 --> 04:40:06.880
you do, if you do fall asleep, it's stremely pleasant,

1234
04:40:09.560 --> 04:40:32.319
so relaxing, so deep healing sleep. It feels so nice

1235
04:40:33.119 --> 04:40:42.159
to relax into your own body and mind as you

1236
04:40:43.240 --> 04:40:51.040
feel that healing energy is spreading through it, relaxing us

1237
04:40:51.200 --> 04:41:13.040
so deeply, relaxing use so so deeply. We start to

1238
04:41:13.240 --> 04:41:37.240
focus on your eyes, moving down to your jaw, down

1239
04:41:37.759 --> 04:42:26.360
to your neck, your shoulders, palms, hence fingers, you chest, stomach,

1240
04:42:33.599 --> 04:43:08.159
your back, your spine, you heaps, you legs, your feet,

1241
04:43:17.000 --> 04:43:45.560
your toes, and they're feeding, feeding, spreading and growing inside

1242
04:43:45.840 --> 04:43:59.840
your body, feeling you up. Now let's focus again my parts,

1243
04:44:00.080 --> 04:44:14.200
your body. Focus in this time on your forehead. Now

1244
04:44:14.400 --> 04:44:23.319
on your mouth, your lips, your tongue, the whole of

1245
04:44:23.360 --> 04:44:45.919
your mouth. Focus in on your fingers. Maybe you could

1246
04:44:46.919 --> 04:44:50.840
move your fingers a little bit. You can focus on

1247
04:44:51.040 --> 04:45:05.279
each one individually, both hands. Yes, and even though if

1248
04:45:05.360 --> 04:45:10.639
you focus on both of your hands now they almost

1249
04:45:10.720 --> 04:45:19.279
seem to just melt into one. Where is your right hand,

1250
04:45:19.479 --> 04:45:29.400
start in your left hand end, almost as if just

1251
04:45:29.639 --> 04:45:46.240
mixed together. Now, focusing on your knees, just noticing how

1252
04:45:46.319 --> 04:46:10.400
your knees fell. Now, focusing on your elbows, focusing on

1253
04:46:10.520 --> 04:46:25.680
both of your elbows, just observing the feeling of your elbows.

1254
04:46:49.680 --> 04:47:08.040
Now focusing observing the back of your neck, feeding that energy,

1255
04:47:10.680 --> 04:47:58.040
the fact of your neck absurd your ankles, being aware

1256
04:48:01.080 --> 04:49:12.159
itsical sensations, him, don't think cous ninety sen Now your

1257
04:49:12.319 --> 04:49:30.840
toes on both of your feet, being aware how your toast.

1258
04:49:33.279 --> 04:50:24.919
Yeah right now, mhm, notice sin, how your entire body feels.

1259
04:50:34.520 --> 04:51:20.400
Noticing how your mind feels. Now letting go, letting go,

1260
04:51:28.279 --> 04:52:00.840
letting go everything, letting go, letting go, let's thing go,

1261
04:52:04.919 --> 04:52:27.159
uh huh, everything everything. I'm going to start now, and

1262
04:52:27.400 --> 04:52:29.560
I'd like you just, first of all, just to see

1263
04:52:29.599 --> 04:52:37.799
yourself lying down on that message table, lying on your front.

1264
04:52:39.040 --> 04:52:47.040
Your head is supported, your arms are supported, and you

1265
04:52:47.080 --> 04:52:53.840
feel comfortable and breathing. It's really easy, and you feel

1266
04:52:57.240 --> 04:53:00.279
you feel confident in how you look as well. So

1267
04:53:00.680 --> 04:53:05.159
there's none of that issue of body problems or shyness.

1268
04:53:05.720 --> 04:53:13.880
Because I'm a professional and this is a therapy session,

1269
04:53:14.639 --> 04:53:22.639
so none of that stuff. Matters whatsoever. This is about you.

1270
04:53:25.479 --> 04:53:31.360
This is about how you feel and how you can

1271
04:53:32.680 --> 04:53:38.479
enjoy that sense of comfort and relaxation that comes from

1272
04:53:39.720 --> 04:53:45.880
letting go and allowing my hands my fingers to relax

1273
04:53:45.959 --> 04:53:57.040
you by a message your body. So I want to

1274
04:53:57.040 --> 04:54:02.159
start off just by placing my hands on the back

1275
04:54:02.200 --> 04:54:06.919
of your head, just gently, just so you can feel

1276
04:54:07.000 --> 04:54:15.520
what my hands feel like really on you. So you

1277
04:54:15.560 --> 04:54:17.840
can maybe feel the warmth of my hands on the

1278
04:54:17.880 --> 04:54:23.599
back of your head. With my hands to the side

1279
04:54:23.639 --> 04:54:28.279
of your head, not pressing, but just holding there very gently,

1280
04:54:31.200 --> 04:54:34.240
maybe over your ears, and a little bit on your face,

1281
04:54:35.479 --> 04:54:40.720
just so you can feel my hands so you can

1282
04:54:40.759 --> 04:54:54.000
become accustomed to them. And now put my hands on

1283
04:54:54.040 --> 04:54:58.360
the back of your head again and gently let them

1284
04:54:58.439 --> 04:55:10.599
slide down on to the back of your neck. You

1285
04:55:10.639 --> 04:55:20.680
can feel my hands gently stroking the back of your

1286
04:55:20.759 --> 04:55:27.520
neck to start with, just so you can get used

1287
04:55:27.560 --> 04:55:32.479
to the feeling of my hands on your skin, get

1288
04:55:32.520 --> 04:55:40.919
accustomed to realize that you're safe and it's all good,

1289
04:55:41.200 --> 04:55:50.799
it's all fine. And I'm going to start gently messaging

1290
04:55:51.520 --> 04:56:08.439
the muscles in the back of your neck with both hands. Now,

1291
04:56:08.479 --> 04:56:14.759
this is a very trusting situation, really because our necks

1292
04:56:14.759 --> 04:56:19.279
are so fragile and to have someone have their hands

1293
04:56:19.799 --> 04:56:24.799
around your neck in that way can sometimes be problematic

1294
04:56:24.880 --> 04:56:30.479
for people, which is why massages are quite good, because

1295
04:56:30.479 --> 04:56:39.119
it allows you to relax and to get in touch

1296
04:56:39.319 --> 04:56:56.200
with trust, to feel peaceful and calm. And there's a

1297
04:56:56.279 --> 04:57:05.040
massage the sides of your neck gently moving from the

1298
04:57:05.080 --> 04:57:08.919
bottom of your neck. It would be sort of near

1299
04:57:08.959 --> 04:57:12.319
where your shoulders start, I guess, all the way up

1300
04:57:14.319 --> 04:57:19.799
to your jaw, your ears, kind of area that side

1301
04:57:19.840 --> 04:57:24.880
of your neck. Of course, it's a lot longer than

1302
04:57:25.200 --> 04:57:41.240
the front of your neck. The message in the back

1303
04:57:41.319 --> 04:57:49.959
of your neck, especially that area where perhaps we hold tension,

1304
04:57:54.159 --> 04:57:58.720
and as that area's message, you can actually feel a

1305
04:57:58.840 --> 04:58:06.799
sense of release in the back of your neck, and

1306
04:58:06.959 --> 04:58:12.279
maybe you can breathe it out as well. Notice how

1307
04:58:12.319 --> 04:58:25.599
it feels. Notice how you feel they're moving down to

1308
04:58:25.720 --> 04:58:31.319
that area between your neck and your shoulders, that muscle area,

1309
04:58:34.040 --> 04:58:41.520
starting to message that area on both sides. I mean,

1310
04:58:41.520 --> 04:58:43.840
this would be the area that a lot of people

1311
04:58:43.840 --> 04:58:46.759
would message if they were going to give you like

1312
04:58:46.840 --> 04:58:52.799
a shoulder message. Even that's not technically the shoulders, but

1313
04:58:52.880 --> 04:58:57.200
it's all the muscles that lead to the shoulders from

1314
04:58:57.240 --> 04:59:05.000
the neck gain that can hold tension and stress. And

1315
04:59:05.040 --> 04:59:13.040
when massaged sometimes a nice deep message is useful, and

1316
04:59:13.240 --> 04:59:28.880
you decide how deep that message is, and just allow

1317
04:59:30.759 --> 04:59:35.840
my knuckles just to dig in to get to those

1318
04:59:36.000 --> 04:59:46.159
muscles and to ready relaxed all the time being firm

1319
04:59:46.759 --> 05:00:06.119
yet gentle with you and just stroking down the area

1320
05:00:06.720 --> 05:00:12.919
to your actual shoulders, moving to the muscles of your shoulders,

1321
05:00:18.840 --> 05:00:23.639
and maybe initially just pulling up the shoulders a little

1322
05:00:23.680 --> 05:00:27.159
bit off the table, just to give you a little

1323
05:00:27.159 --> 05:00:37.720
bit of a stretch, but very gently, and you've got the.

1324
05:00:37.759 --> 05:00:41.479
Muscles at the front of your shoulders, the sides of

1325
05:00:41.599 --> 05:00:42.000
the back.

1326
05:00:50.159 --> 05:00:54.560
Again, this is a part that can really take quite

1327
05:00:54.599 --> 05:01:02.400
a bit of pressure, quite a bit of needing if

1328
05:01:02.759 --> 05:01:10.680
if you wish to really release the tension to really

1329
05:01:10.759 --> 05:01:17.159
get into those muscles, and you can let your fingers

1330
05:01:17.200 --> 05:01:23.560
in there make you feel really nice. Sometimes just being

1331
05:01:23.799 --> 05:01:34.080
stroked gently or being massaged quite strongly, it can all

1332
05:01:34.119 --> 05:01:44.599
be beneficial to the realaxation. Put the muscles in your shoulders.

1333
05:01:54.439 --> 05:02:04.279
Now to move down your arms, we do one arm

1334
05:02:04.360 --> 05:02:14.279
at a time, starting with your right arm. Well, I

1335
05:02:14.360 --> 05:02:18.959
there is I just lift your arm up, just hold

1336
05:02:19.000 --> 05:02:24.000
it to the side of you. That way it still

1337
05:02:24.000 --> 05:02:30.439
be attached, and I just message the tops of your

1338
05:02:30.560 --> 05:02:46.720
arms all the way down to your forearms into your

1339
05:02:46.759 --> 05:03:10.560
wrists gently message in that part, the softer part, which

1340
05:03:10.599 --> 05:03:16.959
is the under part of the arm, which leads to

1341
05:03:17.080 --> 05:03:22.479
the crease in your elbow, the inside. It's much more

1342
05:03:22.639 --> 05:03:42.000
sensitive skin. Sometimes just having that stroked, I feel really nice,

1343
05:03:42.799 --> 05:03:57.200
pleasurable and relaxing. Now moving down to your right hand,

1344
05:04:02.720 --> 05:04:14.919
just holding your hand in both of my hands, just

1345
05:04:14.959 --> 05:04:21.279
pressing gently on the back of your hand and stretching

1346
05:04:21.439 --> 05:04:32.159
your fingers ever so lightly at the same time, pressing

1347
05:04:32.279 --> 05:04:45.639
down and massaging each finger, and then starting to massage

1348
05:04:45.720 --> 05:04:56.319
the palms of the hand. Just turning the hand gently,

1349
05:04:58.080 --> 05:05:07.959
stretching it gently, and actually having your hand held can

1350
05:05:08.040 --> 05:05:14.880
really be an emotional experience sometimes, even if it is

1351
05:05:15.119 --> 05:05:20.720
a stranger, someone you don't know very well, like a

1352
05:05:20.880 --> 05:05:35.200
massage person or a therapist. Maybe because it's intimate and

1353
05:05:35.319 --> 05:05:48.240
you can feel nice, you can feel safe. As I

1354
05:05:48.319 --> 05:05:57.360
put that right arm back down where it was, did

1355
05:05:57.400 --> 05:06:09.200
the same with your left arm, exactly the same, massaging

1356
05:06:09.560 --> 05:06:14.680
the muscles and your arm all the way down to

1357
05:06:14.799 --> 05:06:27.319
your rest, stroking the inside of your arm just being

1358
05:06:27.479 --> 05:06:41.479
gentle or as firm as you require, and then massaging

1359
05:06:42.240 --> 05:06:58.439
your left hand, stretching the fingers, gently massaging the palm

1360
05:06:58.680 --> 05:07:16.919
of your left hand, and you feel so so relaxing,

1361
05:07:24.560 --> 05:07:42.400
so comforting, and I just rest your left arm back down.

1362
05:07:49.919 --> 05:07:56.599
Start to message your back, the biggest part of your body,

1363
05:08:01.599 --> 05:08:08.520
starting at the top, starting again where we already bef been,

1364
05:08:09.279 --> 05:08:14.000
the area at the top in between your shoulders, near

1365
05:08:14.040 --> 05:08:19.240
your neck. Going back, a massage in that area again,

1366
05:08:20.360 --> 05:08:34.080
but this time moving downwards, taking a downward stroke to

1367
05:08:34.119 --> 05:08:42.000
the middle of your back, working from the outside inwards's

1368
05:08:42.240 --> 05:08:49.680
massage in the your back, but the the outsides of

1369
05:08:49.759 --> 05:09:00.439
your back parts where your arms would maybe resting against

1370
05:09:07.479 --> 05:09:12.959
almost the part that connects your front to your back,

1371
05:09:22.240 --> 05:09:30.680
and just messaging down firmly but gently, as firm as

1372
05:09:30.720 --> 05:09:38.680
you want, moving down and moving across a little bit,

1373
05:09:38.720 --> 05:09:42.720
and moving all the way down again, being very gentle

1374
05:09:44.439 --> 05:09:55.680
yet firm as you choose. Eventually we get to the spine.

1375
05:09:57.040 --> 05:10:00.799
We can massage the muscles and either side of your

1376
05:10:00.840 --> 05:10:04.759
spine from the top of your neck all the way

1377
05:10:04.880 --> 05:10:16.000
down to your lower back. You can do that a

1378
05:10:16.040 --> 05:10:26.159
few times. Sometimes people would use the knuckle or the

1379
05:10:27.119 --> 05:10:32.560
two fingers and just go your side of the spine

1380
05:10:32.919 --> 05:10:36.680
almost just push down, go all the way down to

1381
05:10:36.759 --> 05:10:44.759
the bottom of the spine, each time releasing tension and

1382
05:10:45.000 --> 05:10:54.040
opening up the body, stretching your body so that you

1383
05:10:54.240 --> 05:11:12.520
feel more relaxed but at the same time rejuvenated. And

1384
05:11:12.639 --> 05:11:16.000
now I'm going to move to one side, to your

1385
05:11:16.080 --> 05:11:25.200
right side, and from the bottom of your ribs to

1386
05:11:25.319 --> 05:11:31.279
your pelvis, I'm going to massage that area of your back.

1387
05:11:33.200 --> 05:11:36.360
I'll stretch over the other side and i will pull

1388
05:11:36.479 --> 05:11:42.959
the muscles gently and massage and push from one end

1389
05:11:43.400 --> 05:11:47.959
that side or right to my side in the middle

1390
05:11:48.040 --> 05:11:53.240
of fact to where your spine is. Massage in that

1391
05:11:53.479 --> 05:11:58.200
side of your spine the opposite side to where I'm standing.

1392
05:12:00.560 --> 05:12:06.599
It's almost like kneading bread. There's that big area which

1393
05:12:06.639 --> 05:12:18.439
is firm yet lots there to message. Potentially one of

1394
05:12:18.479 --> 05:12:25.119
the most important places to actually have a message, because

1395
05:12:25.159 --> 05:12:31.080
you really feel it. You really feel the release and

1396
05:12:31.159 --> 05:12:39.360
the pleasure of having your lower back massaged. It releases

1397
05:12:39.720 --> 05:12:48.080
so much from your body that's not useful, starting a

1398
05:12:48.159 --> 05:12:54.279
healing process which will continue long after this recording is over.

1399
05:13:03.560 --> 05:13:06.439
A message in this part of your body not only

1400
05:13:06.560 --> 05:13:11.479
feels really good for you. It's actually fun to do

1401
05:13:12.759 --> 05:13:18.439
because it is, as I said, like kneading bread, it's

1402
05:13:18.479 --> 05:13:22.439
a part that you can really get hold of and

1403
05:13:22.520 --> 05:13:36.159
really message deeply. If that's your choice, then I'm going

1404
05:13:36.240 --> 05:13:38.279
to move over to the other side of your body

1405
05:13:38.720 --> 05:13:47.439
and do the same with the opposite part of your

1406
05:13:47.520 --> 05:13:54.560
lawer back, kneading and messaging from your sides all the

1407
05:13:54.639 --> 05:14:01.799
way to the middle of your back where your spine

1408
05:14:01.919 --> 05:14:15.680
is pressing and kneading firm and gentle at the same time.

1409
05:14:17.639 --> 05:14:30.279
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1410
05:14:30.479 --> 05:14:42.159
relaxation or mixed together. Plus there's that feeling from your

1411
05:14:42.200 --> 05:14:47.400
stomach as it's being stretched. Even though you're in your

1412
05:14:47.439 --> 05:14:51.759
stomach now, you can feel it being stretched because that

1413
05:14:51.880 --> 05:15:03.279
whole area is connected to your stomach. Now we're going

1414
05:15:03.360 --> 05:15:08.319
to move or move further up to your top of

1415
05:15:08.360 --> 05:15:12.919
your body, and I go do the same this time,

1416
05:15:14.119 --> 05:15:20.959
starting with your upper back, put my hands forward over

1417
05:15:22.200 --> 05:15:28.439
and messing massage in that area up to your spine,

1418
05:15:29.560 --> 05:15:33.680
from the side of your body up to your spine.

1419
05:15:33.959 --> 05:15:40.159
So some of that message area, the muscle tissue or

1420
05:15:40.159 --> 05:15:44.159
whatever fatty tissue even will be possibly from your chest

1421
05:15:46.040 --> 05:15:50.159
because or connected the chest and the back connect together.

1422
05:15:53.279 --> 05:15:56.560
I'm going to be massaging and just pulling some of

1423
05:15:56.639 --> 05:16:06.959
that skin from your side up and massaging that area

1424
05:16:07.599 --> 05:16:13.919
of your upper back all the way to your spine.

1425
05:16:16.159 --> 05:16:18.400
And then I'll move down a bit and I'll continue

1426
05:16:19.000 --> 05:16:21.799
with the middle of your back, doing exactly the same

1427
05:16:21.880 --> 05:16:39.200
thing as gentle or as deep as you choose. Now

1428
05:16:39.240 --> 05:16:43.080
I'll move or the other side again and do the

1429
05:16:43.200 --> 05:16:47.400
exact same thing with the top of your back on

1430
05:16:47.479 --> 05:16:56.799
the other side, from pretty much underneath your arm area

1431
05:16:56.880 --> 05:17:12.119
really to your spine, and then continuing that all the

1432
05:17:12.159 --> 05:17:17.119
way down, including your lower your middle of your back.

1433
05:17:30.840 --> 05:17:36.159
I'm gonna go to your thighs, the backs of your thighs,

1434
05:17:38.680 --> 05:17:46.119
and the sides of your thighs, starting with your right leg.

1435
05:17:48.400 --> 05:17:58.200
Massage in the back and the sides of your thighs

1436
05:17:58.240 --> 05:18:04.680
gently and firmly. There's a lot of muscles there. It's

1437
05:18:04.720 --> 05:18:08.000
an area that can be very tense at times and

1438
05:18:08.159 --> 05:18:11.560
maybe needs a little bit more pressure than the rest

1439
05:18:11.599 --> 05:18:19.799
of the body that's up to you. You can gently

1440
05:18:19.880 --> 05:18:27.159
stroke the back of your legs where you know, opposite

1441
05:18:27.240 --> 05:18:32.799
your knee joint or underneath your knee joint, very sensitive,

1442
05:18:33.040 --> 05:18:45.720
gentle area, and then working down to your calf muscles.

1443
05:18:48.599 --> 05:18:55.040
Massage in your half muscles thoroughly and deeply, if you choose,

1444
05:18:58.439 --> 05:19:15.479
using both hands and fingers, sticking deep to your ankles,

1445
05:19:17.639 --> 05:19:23.319
in the back of your back of your ankles, just

1446
05:19:23.560 --> 05:19:35.319
gently message in that area, maybe lifting the leg and

1447
05:19:36.040 --> 05:19:37.240
stretching a little bit.

1448
05:19:47.319 --> 05:19:59.360
Moving to the right foot, massage in.

1449
05:20:01.880 --> 05:20:08.680
The bottom of your feet and the sides of your

1450
05:20:08.720 --> 05:20:25.400
feet gently but firm enough so they don't tickle, and

1451
05:20:25.560 --> 05:20:31.040
just allow the pleasure that you get from having your

1452
05:20:31.040 --> 05:20:40.439
feet message to just overtake you as I continue to

1453
05:20:40.599 --> 05:20:47.000
message your feet, the bottoms of your feet, the sides,

1454
05:20:49.599 --> 05:20:55.319
your arches, your heel. You can put a lot of

1455
05:20:55.400 --> 05:21:01.360
pressure into your heel and it feels amazing, yet the

1456
05:21:01.479 --> 05:21:09.599
arches need to be a bit more gentle. Stretching your

1457
05:21:09.680 --> 05:21:16.240
toes gently, the massage in the bottoms of your toes

1458
05:21:16.880 --> 05:21:32.159
with my fingers, each one individually. Moving over to the

1459
05:21:32.360 --> 05:21:41.759
left leg to do exactly the same thing. Starting at

1460
05:21:41.799 --> 05:21:46.240
the top of the thighs, work in the back of

1461
05:21:46.279 --> 05:21:53.880
the thighs and the sides, massaging deeply and gently a

1462
05:21:54.040 --> 05:22:07.799
whole area, working all the way you down and this

1463
05:22:08.000 --> 05:22:13.959
is an area that maybe you could like to spend

1464
05:22:14.040 --> 05:22:22.840
more time relaxing and messaging. So perhaps if you wanted

1465
05:22:22.959 --> 05:22:28.200
like a bigger future recording wants, spend more time on

1466
05:22:28.200 --> 05:22:40.400
one particular area. As you moved down to your calf muscles,

1467
05:22:46.319 --> 05:22:59.720
massage and your calf muscles firmly and gently, moving down

1468
05:23:02.040 --> 05:23:08.400
your aincor into your feet, Massage in the backs of

1469
05:23:08.520 --> 05:23:18.959
your feet, the bottoms of your feet, stretching your toes

1470
05:23:19.279 --> 05:23:25.599
and message in each tone individually. And the feeling of

1471
05:23:25.759 --> 05:23:31.759
pleasure and released that you experience when your having your

1472
05:23:31.759 --> 05:23:53.279
feet massaged feels really good now should turn over in

1473
05:23:53.360 --> 05:24:04.599
your mind. Laying on your back, I'm just gonna start

1474
05:24:04.599 --> 05:24:22.680
again for your neck area, in your shoulders, just to

1475
05:24:22.720 --> 05:24:32.119
get back in touch with that area. And as you

1476
05:24:32.279 --> 05:24:44.400
move up, I can clean my hands, make them more fresh,

1477
05:24:45.119 --> 05:24:54.560
because now I'm gonna message your face gently, starting off

1478
05:24:54.599 --> 05:25:05.200
with your forehead. Your eyes are closed and I can

1479
05:25:05.400 --> 05:25:11.119
just stretch your eyes a little bit, pushing up on

1480
05:25:11.279 --> 05:25:30.119
your eyebrows, just massaging around your scalp, massaging down your cheeks,

1481
05:25:31.520 --> 05:25:43.919
around your ears, into your chaw, gently the sides of

1482
05:25:44.000 --> 05:26:06.040
your neck chin m hm, and just moving down shall

1483
05:26:06.080 --> 05:26:13.400
your neck down to your chest, starting by message in

1484
05:26:13.520 --> 05:26:20.799
the very top of your chest where the collar bone is.

1485
05:26:23.000 --> 05:26:34.840
Give a side of the collarbone, and then just message

1486
05:26:34.959 --> 05:26:47.840
in the hole of the chest, moving the chest around.

1487
05:26:55.959 --> 05:27:00.720
Because it's quite a large area, you can move from

1488
05:27:00.799 --> 05:27:11.919
one side to the next, moving my hands underneath pretty

1489
05:27:11.959 --> 05:27:21.560
much where your arms are stretching up, stretching some of

1490
05:27:21.599 --> 05:27:29.639
the muscles of your back in the process, moving up

1491
05:27:30.759 --> 05:27:50.959
over your chest, and they're moving down again. They'll alower

1492
05:27:51.080 --> 05:27:58.159
my hands. They just message gently and slide down towards

1493
05:27:58.200 --> 05:28:06.200
your stomach, starting in the middle of your chest, and

1494
05:28:06.319 --> 05:28:13.040
then gradually my hands moving apart and massage in and

1495
05:28:13.240 --> 05:28:22.759
sliding at the same time, moving down to just below

1496
05:28:22.840 --> 05:28:41.040
your rib cage, moving down, then massaging up again, giving

1497
05:28:41.080 --> 05:28:49.200
your chest all the attention that it needs to feel

1498
05:28:49.439 --> 05:29:01.720
completely relaxed. Remembering that I'm also going to be focusing

1499
05:29:02.520 --> 05:29:07.840
on your sides as well, an area that really doesn't

1500
05:29:07.880 --> 05:29:15.040
get much attention but feels really good when it's massaged.

1501
05:29:19.919 --> 05:29:23.959
Just stroking my hands down the sides of your body,

1502
05:29:27.759 --> 05:29:31.200
just below your arms, all the way down to your hips.

1503
05:29:40.799 --> 05:29:46.720
Now moving to your stomach area. I'm going to stand

1504
05:29:46.919 --> 05:29:49.479
one side of you like I did when I did

1505
05:29:49.520 --> 05:29:55.799
your lower back, I'm gonna do a similar process of

1506
05:29:56.000 --> 05:30:10.840
just stretching the muscles from your side, gently massaging from

1507
05:30:10.880 --> 05:30:18.560
one side to the next, move in a whole area

1508
05:30:19.599 --> 05:30:23.520
from below your ribs all the way down to below

1509
05:30:23.599 --> 05:30:33.200
your belly button, and then move around to the other

1510
05:30:33.279 --> 05:30:49.119
side of you and repeat that process of relaxing deeply, calmly.

1511
05:30:52.279 --> 05:30:59.439
You feel loose, you feel free. And it's something about

1512
05:30:59.520 --> 05:31:04.400
having your stomach massage that's different from any other part

1513
05:31:07.880 --> 05:31:12.439
because we do have a tendency of holding a different

1514
05:31:12.560 --> 05:31:16.599
kind of stress in our stomach that we may not

1515
05:31:16.720 --> 05:31:17.439
be aware of.

1516
05:31:23.200 --> 05:31:23.880
There's an our.

1517
05:31:23.959 --> 05:31:32.240
Message your stomach in front of your stomach, making circles

1518
05:31:33.680 --> 05:31:43.520
around your belly button, anything going the other way around.

1519
05:31:49.439 --> 05:31:55.200
There's a gentleness and a freedom that comes from feeling

1520
05:31:55.840 --> 05:32:06.119
how you're feeling. As I now move down the tops

1521
05:32:06.159 --> 05:32:12.919
of your thighs the muscles, massaging them, and I can

1522
05:32:13.040 --> 05:32:19.400
do this two legs at the same time, pressing down

1523
05:32:21.840 --> 05:32:28.040
massaging deeply those muscles in your thighs at front of

1524
05:32:28.080 --> 05:32:39.080
your thighs, and moving down to your knees, gently massaging

1525
05:32:39.159 --> 05:32:50.479
your knees, sliding down your shins, putting pressure on either

1526
05:32:50.599 --> 05:33:02.799
side of your shin gently softly but firmly, moving down

1527
05:33:03.119 --> 05:33:17.919
to your ankles, stroking the tops of your feet, and

1528
05:33:18.000 --> 05:33:24.080
then with each foot in each hand, just gently messaging

1529
05:33:24.880 --> 05:33:33.200
the whole of the foot, the top, the bottom, your heel,

1530
05:33:33.680 --> 05:33:41.599
your ankle, your toes, messaging every part of your feet.

1531
05:33:46.479 --> 05:33:52.560
Feels so good to select go and enjoy the process.

1532
05:33:58.159 --> 05:34:17.040
Enjoy feeling so deeply relaxed, So much comfort and so

1533
05:34:17.200 --> 05:34:34.000
many feelings come just from touching your skin. And you

1534
05:34:34.080 --> 05:34:40.400
can just lie there for as long as you choose,

1535
05:34:44.279 --> 05:34:56.080
enjoying the feeling of deep comfort from being massaged by me.

1536
05:35:03.240 --> 05:35:25.279
Enjoy fear deeply light. And all we're gonna do is

1537
05:35:28.880 --> 05:35:45.520
blow out some candles. In your mind, there are gonna

1538
05:35:45.520 --> 05:35:56.479
be a hundred candles, and you're gonna blow each one

1539
05:35:56.520 --> 05:36:07.639
out individually, one by one, starting at one hundred. As

1540
05:36:07.680 --> 05:36:19.400
I count down all the way down to one, and

1541
05:36:19.479 --> 05:36:28.360
each time I say a number, you can imagine that

1542
05:36:28.520 --> 05:36:34.919
candle in front of you, and I'd like you to

1543
05:36:35.040 --> 05:36:54.400
actually physically gently blow that candle out, just so it's

1544
05:36:54.400 --> 05:37:03.520
not big blow, its just a gentle, and that candle

1545
05:37:04.959 --> 05:37:14.279
will extinguish. And then I'll say the next number. As

1546
05:37:14.319 --> 05:37:23.560
we move down, then you can just plow that one

1547
05:37:23.599 --> 05:37:33.360
out as well. And as we move down the numbers,

1548
05:37:37.880 --> 05:37:46.560
you'll find yourself feeding more and more relaxed. If you

1549
05:37:46.720 --> 05:37:55.880
need to sleep, you'll also find yourself becoming incredibly tired

1550
05:37:57.080 --> 05:38:08.439
and sleepy. In fact, you may struggle to blow out

1551
05:38:08.560 --> 05:38:25.479
all one hundred of these candles as you feel more

1552
05:38:25.599 --> 05:38:53.279
and more deeply relaxed, more and more deeply tired, And

1553
05:38:53.720 --> 05:39:03.799
the further you go down, the more your mind starts

1554
05:39:03.880 --> 05:39:15.479
to drift. You may find that you stop listening to

1555
05:39:15.599 --> 05:39:28.080
me after a while. And even though there may be

1556
05:39:29.040 --> 05:39:37.720
background sounds where you are, you'll be aware of those sounds,

1557
05:39:41.080 --> 05:39:56.959
at the moment you may start to just not even

1558
05:39:57.040 --> 05:40:18.080
notice them at all because they're unimportant. Where I am,

1559
05:40:18.439 --> 05:40:23.279
I've got the sounds of the birds, there's horrors, the

1560
05:40:23.319 --> 05:40:31.279
pigeon who likes to say hello sometimes, and there's the

1561
05:40:31.319 --> 05:40:41.880
odd plane that goes by, maybe traffic and trains in

1562
05:40:41.959 --> 05:41:00.919
the distance, But none of that seems important whatsoever. Candles

1563
05:41:00.959 --> 05:41:15.639
you blow out less important. Anything is more candles you

1564
05:41:15.759 --> 05:41:32.000
blow out. The further you seem to move away from

1565
05:41:32.599 --> 05:41:45.599
sounds and from general date days, stuff seems to just.

1566
05:41:47.520 --> 05:41:49.040
Move away.

1567
05:41:51.200 --> 05:41:59.520
On its own. You feel more.

1568
05:42:01.680 --> 05:42:19.479
Cama with every candle you blow out, guiding.

1569
05:42:22.520 --> 05:42:35.639
The next number, do you hear me say? And then

1570
05:42:35.720 --> 05:42:37.560
you blow that candle out?

1571
05:42:38.400 --> 05:42:38.599
Two?

1572
05:42:46.759 --> 05:43:10.520
So easy, so simple. We're gonna start by introducing the

1573
05:43:10.560 --> 05:43:29.880
first candle, which is a hundred. First candle is one hundred.

1574
05:43:33.720 --> 05:43:47.919
When you blow that candle out, you'll find immediately a

1575
05:43:48.520 --> 05:44:02.639
slight change in how you feel, as well as the

1576
05:44:02.680 --> 05:44:24.880
real sense of positivity growing within you, relaxation and sleepiness expanding.

1577
05:44:33.680 --> 05:45:22.639
Starting with one hundred, blow out back candle now ninety nine, candle,

1578
05:45:25.159 --> 05:47:05.080
ninety eight, cand ninety seven, minty si and ninety five

1579
05:47:20.560 --> 05:48:08.479
and ninety four can do ninety three.

1580
05:48:20.560 --> 05:48:35.400
And like two.

1581
05:48:50.639 --> 05:49:54.080
And bull nights you won and ninety and eight to nine,

1582
05:49:57.919 --> 05:50:52.799
h and eighty eight and.

1583
05:51:04.319 --> 05:51:53.759
Eighties handle, eighties.

1584
05:52:44.520 --> 05:56:52.959
Eight five, n n ten, eighty two and two one

1585
05:56:00.639 --> 05:57:41.919
h yes, seventy nine, candle seventy eight, candle seventy seven,

1586
05:57:49.840 --> 05:58:51.080
candle seventy six, candle seventy five, candle seventy four, candle

1587
05:58:55.159 --> 06:00:10.240
seventy three, candle seventy two, candle seventy one, candle seventy one,

1588
06:00:11.360 --> 06:01:09.720
handle seventy and sixty nine, candle sixty eight, candle sixty

1589
06:01:09.759 --> 06:02:12.159
seven candle sixty five, candle sixty four, candle sixty four,

1590
06:02:28.080 --> 06:03:26.840
candle sixty three, candle sixty two and sixty one, candle

1591
06:03:31.599 --> 06:05:12.040
sixty and fifty nine, handle fifty eight, candle fifty seven,

1592
06:05:12.400 --> 06:06:40.720
candle fifty six, candle fifty five, handle fifty four, handle

1593
06:06:43.240 --> 06:08:41.240
fifty three, end fifty two, fifty two, handle fifty two,

1594
06:08:42.720 --> 06:10:20.279
candle fifty one, candle fifty, candle foty nine, candle forty eight,

1595
06:10:57.639 --> 06:12:42.520
candle forty seven, candle forty six, d forty five and

1596
06:12:42.560 --> 06:15:05.560
forty two candle who to candle forty, candle thirty nine

1597
06:15:27.159 --> 06:17:35.880
and thirty eight, candle thirty seven, candle thirty five, ten

1598
06:17:36.080 --> 06:19:42.319
two thirty four, handle thirty three, handle thirty one, chandle

1599
06:19:46.520 --> 06:23:24.560
thirty Can twenty eighteen nine, candle twenty eight and twenty seven,

1600
06:23:24.479 --> 06:25:06.720
twenty six, can do twenty five, can two, willenty four,

1601
06:25:40.680 --> 06:27:04.880
end twenty three and twin deep two and twenty one,

1602
06:27:39.680 --> 06:30:36.720
and to winty en and ninety tend seventeen, chen sixteen,

1603
06:31:29.080 --> 06:32:52.080
chancel four, ten.

1604
06:32:56.439 --> 06:33:43.439
True four.

1605
06:33:54.240 --> 06:37:28.200
And eleven y, jame do nine ten eight s.

1606
06:37:31.919 --> 06:39:56.959
Six, came, can do, fo, can do.

1607
06:40:02.279 --> 06:41:05.599
Hey two.

1608
06:41:11.119 --> 06:42:20.919
Two, can or let go of all of those thoughts worries,

1609
06:42:21.240 --> 06:42:27.360
concerns about the past, thoughts about the future, and even

1610
06:42:28.840 --> 06:42:33.159
things you've been thinking about today. Just let it all

1611
06:42:33.240 --> 06:42:39.479
go because none of it is useful in this moment.

1612
06:42:44.400 --> 06:42:59.759
This is your opportunity to just focus on feeling relaxed,

1613
06:43:04.080 --> 06:43:10.479
allowing yourself to get in touch with that natural sense

1614
06:43:12.599 --> 06:43:20.680
of peace that we all have within us. It's available

1615
06:43:20.799 --> 06:43:25.599
for everyone. It just sometimes takes a little bit of

1616
06:43:25.759 --> 06:43:33.159
effort to set up the right time and place in

1617
06:43:33.400 --> 06:43:39.639
order for you to just let go. Because when you

1618
06:43:39.880 --> 06:43:47.639
do decide to let go and relax, that's what your

1619
06:43:47.680 --> 06:43:56.400
body starts to do because you've chosen. You've chosen to

1620
06:43:56.840 --> 06:44:03.919
just allow your body to unwind and your mind starts

1621
06:44:04.040 --> 06:44:11.479
to slow down. And it's a nice feeling. It's a

1622
06:44:11.599 --> 06:44:15.799
nice feeling at the beginning, just to know that you

1623
06:44:16.319 --> 06:44:26.560
have chosen to decide to relax deeply, and because you've

1624
06:44:26.680 --> 06:44:35.200
made that decision, your body will just follow suit. Because

1625
06:44:35.240 --> 06:44:39.880
sometimes all the muscles in your body need is just

1626
06:44:40.240 --> 06:44:49.479
permission from you to relax. Because so often we're busy,

1627
06:44:49.759 --> 06:44:53.919
we're going from here to there, we're walking around, and

1628
06:44:54.040 --> 06:45:01.360
we're doing stuff, and the body doesn't have any time

1629
06:45:01.639 --> 06:45:10.000
or space to really relax deeply, so it kind of

1630
06:45:10.119 --> 06:45:15.680
waits for you to lead the way, waits for your permission.

1631
06:45:20.040 --> 06:45:26.520
And when you do give your permission, when you give

1632
06:45:26.599 --> 06:45:32.880
to say so, we need say okay, it's time for

1633
06:45:33.000 --> 06:45:42.639
your body to let go completely and relax totally. Your

1634
06:45:42.680 --> 06:45:52.159
body just follows. It's like a breath of relief. Ah good,

1635
06:45:52.240 --> 06:45:59.159
I can now relax. That feeling at the end of

1636
06:45:59.240 --> 06:46:02.520
a day, of a very physical day that you may

1637
06:46:02.599 --> 06:46:06.400
experience in the past. But you get home and you

1638
06:46:06.639 --> 06:46:10.360
just sit down on a chair, maybe you kick your

1639
06:46:10.439 --> 06:46:17.040
shoes off, and feels so nice knowing that you don't

1640
06:46:17.759 --> 06:46:21.439
have to get up again for a little while at least,

1641
06:46:22.599 --> 06:46:25.240
if you choose, you can just sit there for maybe

1642
06:46:25.279 --> 06:46:38.319
an hour to It feels blissful. And just by sitting

1643
06:46:38.520 --> 06:46:43.720
down like that, your body knows that it's time to relax.

1644
06:46:45.360 --> 06:46:51.200
Your body has been given permission from you. Because it's

1645
06:46:51.279 --> 06:47:01.439
a mindset in your mind, you're prepared to let go

1646
06:47:01.639 --> 06:47:11.720
of everything and just completely allow all the stress of

1647
06:47:11.799 --> 06:47:23.720
your body to evaporate. Any tensions can just gradually vanish.

1648
06:47:30.240 --> 06:47:41.919
It's almost like magic, really, because that sense of relaxation

1649
06:47:42.279 --> 06:47:48.240
in your body, it's a very natural state. It's not

1650
06:47:48.439 --> 06:47:53.279
something unusual. It may feel unusual when you first start

1651
06:47:53.360 --> 06:47:57.840
to relax, if you if you haven't really spent a

1652
06:47:57.880 --> 06:48:02.159
lot of time focusing and giving yourself this space to

1653
06:48:02.319 --> 06:48:07.639
let go completely and relax, they seem are most alien,

1654
06:48:09.479 --> 06:48:15.400
but it isn't. It's actually the most natural thing in

1655
06:48:15.479 --> 06:48:25.720
the world to let go completely, to relax totally, the

1656
06:48:25.880 --> 06:48:36.799
most natural thing in the world to allow yourself to

1657
06:48:37.080 --> 06:48:44.880
feel really calm in your mind. And it is almost

1658
06:48:45.520 --> 06:48:55.639
like a literal unwinding. Slightly press a button and all

1659
06:48:55.840 --> 06:49:02.759
the tension just releases. It's like a wheel, like a cog,

1660
06:49:03.720 --> 06:49:07.279
like the inside of a clock, just unwinding, and it's

1661
06:49:07.319 --> 06:49:12.279
almost like you could see the little wind up knob

1662
06:49:12.439 --> 06:49:17.439
that's used just going the opposite way that you choose

1663
06:49:17.560 --> 06:49:25.400
to wind it up, and the energy that frenetic stress

1664
06:49:25.799 --> 06:49:35.159
for energy gradually winding down, losing its power, losing its

1665
06:49:35.319 --> 06:49:43.880
strength as a sense of relaxation becomes stronger and deeper,

1666
06:49:47.560 --> 06:49:54.599
and you may find a the more relaxed you feel,

1667
06:49:56.000 --> 06:50:05.479
that your mind starts to wonder, maybe just seem to

1668
06:50:05.599 --> 06:50:09.720
stop listening to me for a while, and your mind

1669
06:50:09.880 --> 06:50:15.080
goes somewhere else, and then you realize you're listening to

1670
06:50:15.200 --> 06:50:21.599
me again, and that is just your mind drifting to sleep,

1671
06:50:24.840 --> 06:50:35.000
which is quite natural because sometimes when we're stressed and tense,

1672
06:50:36.319 --> 06:50:40.200
we're not mean I actually be aware of what we need,

1673
06:50:41.319 --> 06:50:43.959
what we physically your emotionally.

1674
06:50:45.360 --> 06:50:46.840
Need in this moment.

1675
06:50:49.720 --> 06:50:55.360
But when you allow your body and mind to relax

1676
06:50:55.599 --> 06:51:05.119
completely and you let go of all thoughts, concerns, worries, ideas,

1677
06:51:06.639 --> 06:51:11.159
all letting them go allow them to drop onto the floor.

1678
06:51:16.439 --> 06:51:22.439
When you start to get in touch with the feelings

1679
06:51:22.599 --> 06:51:34.319
of such relaxation, this feels so nice to be in

1680
06:51:34.560 --> 06:51:41.319
touch with the calmness of the different body parts as

1681
06:51:41.439 --> 06:51:57.119
they become looser and looser. Even your breathing seems easier

1682
06:51:57.799 --> 06:52:07.599
and more natural, effortless, as that coolenters through your mouth

1683
06:52:07.799 --> 06:52:17.680
or those into your lungs, breathing in comforts and relaxation,

1684
06:52:20.319 --> 06:52:26.240
and then just breathing out any excess remain intention or

1685
06:52:26.400 --> 06:52:31.439
stress from every part of your body.

1686
06:52:32.720 --> 06:52:33.279
And mind.

1687
06:52:36.880 --> 06:52:41.439
And as you start to focus on your mind, maybe

1688
06:52:42.000 --> 06:52:49.479
you notice that things have come to a standstill or

1689
06:52:49.599 --> 06:52:58.720
maybe just much much lower than before, because your mind

1690
06:52:58.919 --> 06:53:09.439
is not really needed when listening to my voice, which

1691
06:53:09.520 --> 06:53:16.000
allows your mind to relax just as deeply as your body,

1692
06:53:18.759 --> 06:53:27.000
and that's synchronicity between the relaxation of your body and

1693
06:53:29.759 --> 06:53:43.520
relaxation of your mind. Let you know that feeling completely calm, loose,

1694
06:53:43.880 --> 06:53:58.119
and relaxed really is a great healing experience fear and

1695
06:53:58.360 --> 06:54:10.880
has so many positive benefits for your body, mind, and

1696
06:54:11.000 --> 06:54:19.680
your life. To be able to let go everything and

1697
06:54:19.880 --> 06:54:30.240
to relax completely in all parts of your body and mind.

1698
06:54:32.639 --> 06:54:41.159
Even your bones are raxed, all your muscles are axed,

1699
06:54:48.000 --> 06:55:02.360
even the skin that covers your body is relaxed. Every hair.

1700
06:55:05.319 --> 06:55:05.919
That you have.

1701
06:55:07.680 --> 06:55:25.240
Is also deeply relaxed. And your brain really starts to

1702
06:55:25.479 --> 06:55:27.520
feel the benefits.

1703
06:55:28.840 --> 06:55:29.159
Of this.

1704
06:55:30.799 --> 06:55:43.159
Healing relaxation. And as you focus on the inside of

1705
06:55:43.279 --> 06:55:48.959
your scalp where your brain is, you can start to

1706
06:55:49.240 --> 06:55:58.759
realize and notice the benefits of your brain relaxing deeply.

1707
06:56:03.240 --> 06:56:11.799
Then it's your brain continues to relax he sends those

1708
06:56:12.560 --> 06:56:17.560
messages to the rest of your body.

1709
06:56:19.200 --> 06:56:20.959
And your mind.

1710
06:56:22.599 --> 06:56:45.400
To re relax even more deeply, relaxy more completely, letting

1711
06:56:45.639 --> 06:56:57.360
go of any remaining thoughts or consents, allow them just

1712
06:56:57.599 --> 06:57:04.119
to drop onto the floor because they're no longer necessary

1713
06:57:05.400 --> 06:57:17.240
in this moment, In this moment of deep relaxation and calmness,

1714
06:57:19.560 --> 06:57:46.240
filling your brain with deep concentrated heathing, calming, relaxing every

1715
06:57:46.880 --> 06:58:04.040
part of your brain, feeling so loose and comfortable, so

1716
06:58:05.279 --> 06:58:15.400
relaxed and be peaceful. Your brain feels.

1717
06:58:16.560 --> 06:58:19.959
So light, that's so.

1718
06:58:20.279 --> 06:58:32.119
Healthy, and that sense of deep, deep comfort really does

1719
06:58:33.319 --> 06:58:47.520
allow you to enjoy those ever increasing sensations of comfort

1720
06:58:49.240 --> 06:59:02.000
that are spreading throughout your body, relaxing each and every

1721
06:59:02.400 --> 06:59:18.639
muscle of your body, e deeper and deeper, much more

1722
06:59:19.360 --> 06:59:37.080
deeper than before, much more comfort spreading through your body

1723
06:59:37.639 --> 06:59:53.279
in your mind, be so peaceful and calm, so very

1724
06:59:54.360 --> 07:00:07.400
very peaceful, A every part of your body, letting him go.

1725
07:00:09.479 --> 07:00:27.560
M h A everything andverything, so peaceful time, so relax

1726
07:00:33.159 --> 07:00:49.840
A very second the passes you feel deeper, deeper, relax

1727
07:00:53.759 --> 07:00:57.360
deeper and.

1728
07:00:59.200 --> 07:01:14.599
Deep, relaxed, calm, so calm, peace for.

1729
07:01:17.400 --> 07:01:26.680
So very peace, from your head down to your ties.

1730
07:01:29.799 --> 07:01:43.439
Such peace and comfort growing all the time, Such peace

1731
07:01:44.479 --> 07:01:57.919
and comfort spreading through your body and mind deeper and deeper,

1732
07:02:00.840 --> 07:02:14.080
Such comfort spreading and sinking deeper into a muscle of

1733
07:02:14.240 --> 07:02:32.319
your body, so that you feel amazing, so laxed, so peaceful,

1734
07:02:36.959 --> 07:02:57.400
so last and peaceful, letting go everything I'm gonna do

1735
07:02:57.720 --> 07:03:05.119
A body scan, focusing on firstly how you feel in

1736
07:03:05.240 --> 07:03:10.599
your body, not trying to change how you feel, not

1737
07:03:11.080 --> 07:03:15.840
trying to relax, not trying to move away from any

1738
07:03:15.919 --> 07:03:25.040
discomfort or stress or tension. Just accepting, observing and accepting

1739
07:03:25.639 --> 07:03:29.000
how you feel in the different parts of your body,

1740
07:03:30.959 --> 07:03:39.400
just allowing yourself to be exactly as you are, to

1741
07:03:39.599 --> 07:03:47.799
notice to get in touch with how you actually feel

1742
07:03:48.880 --> 07:03:56.959
in this moment. So I'm going to start off by

1743
07:03:57.119 --> 07:04:06.000
focusing on your hands. Just be aware of your hands.

1744
07:04:11.319 --> 07:04:15.799
I'd like you to move your hands around, just maybe

1745
07:04:15.919 --> 07:04:17.520
move your fingers.

1746
07:04:17.200 --> 07:04:17.799
A little bit.

1747
07:04:20.240 --> 07:04:26.439
I've been enclosing your hands very gently, just so that

1748
07:04:26.680 --> 07:04:34.439
you can get in touch with how your hands and

1749
07:04:34.599 --> 07:04:55.599
your fingers feel, very very slow movements. Focusing now on

1750
07:04:55.799 --> 07:05:02.880
your feet, and if you can just do kind of

1751
07:05:02.880 --> 07:05:07.840
an equivalent with your feet is you've just done with

1752
07:05:08.040 --> 07:05:16.639
your hands, Maybe turn in your ankles, moving your feet around,

1753
07:05:18.639 --> 07:05:29.040
moving your toes gently, but only very gently and very slowly,

1754
07:05:32.040 --> 07:05:47.439
noticing how your feet feel in this moment. Focusing now

1755
07:05:47.680 --> 07:05:54.880
and your eyes, I like you to just focus on

1756
07:05:55.000 --> 07:06:00.759
your eyelids. Maybe you can open and close your eyes

1757
07:06:00.959 --> 07:06:05.319
a couple of times to really get in touch with

1758
07:06:06.159 --> 07:06:10.880
how you feel when you do close your eyes. The

1759
07:06:11.040 --> 07:06:17.240
muscle changes in your eyes when you do close them,

1760
07:06:20.080 --> 07:06:26.439
maybe raising your eyebrows, it stretches the tops of your eyes,

1761
07:06:29.680 --> 07:06:38.119
perhaps squinting your eyes, scrunching up your eyes just so

1762
07:06:38.240 --> 07:06:46.680
you can hear it again. Touch with all aspects of

1763
07:06:47.840 --> 07:06:51.560
how your eyes feel.

1764
07:06:54.040 --> 07:06:54.520
Right now.

1765
07:07:03.880 --> 07:07:10.360
Now focusing on your thighs, and it just starts you

1766
07:07:10.520 --> 07:07:20.639
to gently tense your thighs, just very very gently, just

1767
07:07:20.959 --> 07:07:33.159
enough so you can become more attuned to the physical

1768
07:07:33.799 --> 07:07:41.040
sensation of your upper legs, the front of your thighs,

1769
07:07:41.319 --> 07:07:52.360
in the backs of your thighs, noticing and observing how

1770
07:07:54.680 --> 07:08:09.759
your thighs feel. Right now, moving your focus to the

1771
07:08:09.880 --> 07:08:16.400
back of your neck, just noticing the back of your

1772
07:08:16.520 --> 07:08:22.880
neck the muscles, and of course they lead to the

1773
07:08:23.159 --> 07:08:27.560
side of your neck. They also lead to the top

1774
07:08:27.639 --> 07:08:33.959
of your back, which leads to your shoulders. So as

1775
07:08:34.000 --> 07:08:39.840
your focus on the back of your neck, maybe you

1776
07:08:40.000 --> 07:08:46.639
can move your head gently upwards as if you're looking up,

1777
07:08:48.599 --> 07:08:54.240
Maybe moving your head down as if you're looking down.

1778
07:08:57.360 --> 07:09:02.240
Perhaps moving your head side to side, right to left,

1779
07:09:04.240 --> 07:09:17.200
only very slowly, very gently. I'm not trying to force anything.

1780
07:09:18.959 --> 07:09:28.119
It has to be very very gentle, just so you

1781
07:09:28.319 --> 07:09:41.759
can be more in touch with the feelings, with the sensations,

1782
07:09:42.000 --> 07:09:51.159
the physical sensations of how the back of your neck feels.

1783
07:09:52.959 --> 07:10:08.319
Right now, as we now focus on the tops of

1784
07:10:08.439 --> 07:10:14.720
your arms, the parts where your biceps and your triceps

1785
07:10:14.799 --> 07:10:22.840
are between your elbow and your shoulders. To focus on

1786
07:10:23.119 --> 07:10:30.279
those parts, the tops of your arms, you may like

1787
07:10:30.400 --> 07:10:39.959
to just tense them, but very very gently and slowly.

1788
07:10:42.479 --> 07:10:50.479
See you're not straining or put in any pressure or whatsoever.

1789
07:10:51.400 --> 07:10:52.319
On your arms.

1790
07:10:55.000 --> 07:11:02.400
It's just so that you can more of a sense

1791
07:11:02.639 --> 07:11:13.119
of how your upper arms are feeling in this moment

1792
07:11:16.119 --> 07:11:26.840
and just noticing as you gently, very gently and slowly

1793
07:11:28.639 --> 07:11:39.560
tighten the muscles and then let go. Notice how the

1794
07:11:39.759 --> 07:11:54.560
tops of your arms feel. Right now, there's a now

1795
07:11:55.240 --> 07:12:05.479
focus on your stomach, the area the lower abdomen area

1796
07:12:06.119 --> 07:12:15.319
below your bellygutton moving all the way down to your hips,

1797
07:12:16.400 --> 07:12:27.680
just above your grind. Maybe you're able to tense these

1798
07:12:27.840 --> 07:12:45.479
muscles in that area very very gently and slowly, if

1799
07:12:45.599 --> 07:12:49.720
that's a difficult thing to do, and maybe you can

1800
07:12:49.919 --> 07:13:00.560
just move your body, pushing your stomach up, maybe moving

1801
07:13:00.599 --> 07:13:05.840
a little bit to the side using your hips, just

1802
07:13:06.360 --> 07:13:14.360
so you can get more in tune with how your

1803
07:13:15.279 --> 07:13:34.200
lower abdomen area is feeling in this moment. Just noticing

1804
07:13:35.680 --> 07:13:56.279
the physical sensations or your lower abdomen as you move

1805
07:13:58.200 --> 07:14:12.240
your attention to your mouth, noticing your lips and inside

1806
07:14:12.400 --> 07:14:30.240
your mouth, your teeth, your guns, your tongue, just noticing

1807
07:14:32.000 --> 07:14:34.919
how your tongue and your mouth feels.

1808
07:14:37.720 --> 07:14:39.400
And it may help by.

1809
07:14:41.360 --> 07:14:48.639
Moving your tongue around your mouth, moving it to your left,

1810
07:14:50.360 --> 07:14:56.080
maybe pressing it gently against the side of your mouth,

1811
07:14:57.599 --> 07:15:02.599
and then to the right, gently to the side of

1812
07:15:02.680 --> 07:15:10.639
your mouth, perhaps pressing up against the top of your mouth,

1813
07:15:11.799 --> 07:15:17.639
and then down gently against the bottom of your mouth,

1814
07:15:20.360 --> 07:15:36.560
always very slowly and a very very gentle so that

1815
07:15:36.799 --> 07:15:52.240
you can be aware of how you feel in your

1816
07:15:52.319 --> 07:16:13.599
mouth area. Now I'm going to focus on your wrists,

1817
07:16:24.240 --> 07:16:30.799
and I'm gonna ask you to maybe just routine your

1818
07:16:30.880 --> 07:16:39.119
wrists by moving your hands in a circular motion very

1819
07:16:40.680 --> 07:17:03.639
gently and slowly, just soly you can feel the sensations

1820
07:17:04.759 --> 07:17:20.159
that you are currently experiencing in your wrists. Perhaps move

1821
07:17:20.439 --> 07:17:32.919
in your hands up and down again very very gently

1822
07:17:36.319 --> 07:18:11.799
and slowly, very gentle and slow. As you now start

1823
07:18:12.520 --> 07:18:27.599
to observe your lower back, that bad part is just

1824
07:18:28.040 --> 07:18:44.319
above your hips where your coxis are a whole area

1825
07:18:45.319 --> 07:18:50.959
which also really does include the signs of your body

1826
07:18:52.720 --> 07:19:02.319
because those muscles are very much connected as those muscles

1827
07:19:03.240 --> 07:19:09.400
also move into your hip aia connecting to your buttocks

1828
07:19:12.520 --> 07:19:27.279
the side of your hips, And if you're physically able

1829
07:19:27.439 --> 07:19:36.639
to do so, maybe you can very gently just move

1830
07:19:36.840 --> 07:19:49.880
your body evisus slightly, very slowly from side to side,

1831
07:19:53.599 --> 07:19:54.479
just enough.

1832
07:19:56.959 --> 07:20:01.119
You gauge.

1833
07:20:05.840 --> 07:20:19.159
How you feel in your lower back. Perhaps you could

1834
07:20:19.279 --> 07:20:34.520
even move your hips gently up and down gently slowly

1835
07:20:37.759 --> 07:20:38.720
in order to.

1836
07:20:43.240 --> 07:20:44.759
Be in touch.

1837
07:20:47.119 --> 07:21:10.520
With the physical sensations of your lower back. As we

1838
07:21:10.840 --> 07:21:26.479
now move your attention to your jaw, that area for

1839
07:21:26.680 --> 07:21:31.919
your chin, all the way up to near where your

1840
07:21:32.119 --> 07:21:50.919
ears are, your jaw, and you can, just if it's

1841
07:21:51.080 --> 07:22:01.000
okay to do so, gently open your mouth, not wide,

1842
07:22:01.479 --> 07:22:12.439
no stretching, just very gently and slowly opening your mouth

1843
07:22:16.400 --> 07:22:34.919
thing closing your mouth very gently and slowly, so you

1844
07:22:35.080 --> 07:22:48.680
can be in touch with how your jaw feels.

1845
07:22:51.639 --> 07:22:51.840
Now.

1846
07:23:18.520 --> 07:23:33.799
And I to sit down your chest area and you

1847
07:23:33.880 --> 07:23:41.560
don't need to do anything to move your chest because

1848
07:23:41.639 --> 07:23:51.880
it moves every time you breathe, and it moves very

1849
07:23:52.319 --> 07:24:12.000
gently and slowly automatic relie breath you take as you

1850
07:24:12.439 --> 07:24:59.680
focus on how your chest feels when you breathe, moving

1851
07:25:00.080 --> 07:25:14.639
your focus to your forearms and your elbows. Maybe you're

1852
07:25:14.759 --> 07:25:20.240
able to very gently.

1853
07:25:21.599 --> 07:25:23.720
And slowly.

1854
07:25:25.439 --> 07:25:33.080
Tense the muscles in your forearms, and.

1855
07:25:33.200 --> 07:25:35.000
When you do that, you can.

1856
07:25:35.159 --> 07:26:07.599
Feel your elbows as well. Very gently and slowly, gently.

1857
07:26:10.479 --> 07:26:12.479
And softly.

1858
07:26:16.000 --> 07:26:54.919
Ob sad your forearms and delpers. No focus the rest

1859
07:26:55.040 --> 07:27:08.799
of your back, upper back and the middle the middle

1860
07:27:09.000 --> 07:27:28.119
of your back again this part of your body. News

1861
07:27:30.360 --> 07:27:40.000
Also every time you breathe. You may not notice that.

1862
07:27:42.200 --> 07:27:54.319
Usually these you observe your upper back in the middle

1863
07:27:54.479 --> 07:28:05.840
of your back, you can read, you feel that gentle

1864
07:28:11.759 --> 07:29:00.560
and no movement m hmm. Moving your focus into area

1865
07:29:03.880 --> 07:29:15.680
your butties, your brain, those muscles, and those bones in

1866
07:29:15.799 --> 07:29:56.360
your midsection. Just noticing how you're hips feel. Right now,

1867
07:30:03.880 --> 07:30:19.680
you can very very gently move your hips maybe side

1868
07:30:19.880 --> 07:30:23.919
to side, very gently and.

1869
07:30:26.959 --> 07:30:40.080
S very.

1870
07:30:44.599 --> 07:31:27.520
Very gently softly. No, everything starts to slow down, including

1871
07:31:27.720 --> 07:31:35.880
the thoughts in your mind and your mind itself just

1872
07:31:36.479 --> 07:31:42.639
starts to gradually. It doesn't have to be instant, but

1873
07:31:42.840 --> 07:31:51.520
just gradually starting to It's almost like time is straight

1874
07:31:52.759 --> 07:32:02.759
chin it's a slower pace to maybe what you're used

1875
07:32:02.840 --> 07:32:10.880
to in your day to day life. It's a slower

1876
07:32:12.720 --> 07:32:37.720
movement of energy, very small movements which make up the

1877
07:32:37.919 --> 07:32:45.319
larger movements, which is always the case. Now, when you

1878
07:32:45.560 --> 07:32:50.479
move your hand, it might seem like it's one movement,

1879
07:32:50.560 --> 07:32:58.520
but it's lots of minute different muscles moving in accordance

1880
07:32:58.639 --> 07:33:09.799
with each other. And what happens in this space that

1881
07:33:09.959 --> 07:33:29.159
we're sharing is we move from that big movement into

1882
07:33:29.279 --> 07:33:46.639
those smaller movements. Starting to focus on how your body feels,

1883
07:33:48.439 --> 07:33:52.759
not just as a whole, not just oh, i'm feel

1884
07:33:52.759 --> 07:33:57.439
in this way. I'm feeling stressed or tense, or I'm

1885
07:33:57.520 --> 07:34:02.880
feeling relaxed and calm. I'm feeling this way, I'm feeling

1886
07:34:03.000 --> 07:34:14.119
that way. Starting to notice that your body begins to

1887
07:34:14.279 --> 07:34:31.200
present to you small feelings around your body, small physical

1888
07:34:31.520 --> 07:34:50.479
sensations in your legs, whether pleasurable or not. Maybe resisting

1889
07:34:50.599 --> 07:34:58.880
the temptation to label them or to judge them, those feelings,

1890
07:35:01.119 --> 07:35:05.639
just thinking them, thinking about them as just being neutral,

1891
07:35:08.240 --> 07:35:23.560
just feelings, not being particularly concerned, but just noticing what

1892
07:35:23.759 --> 07:35:37.080
your body is telling you, the feelings in your arms,

1893
07:35:40.080 --> 07:35:45.000
instead of feeling the whole of the arm, maybe notice

1894
07:35:45.279 --> 07:35:58.119
those individual feelings for all those different muscles and the skin,

1895
07:36:01.360 --> 07:36:07.159
the hairs of your arms, all the internal parts of

1896
07:36:07.279 --> 07:36:23.560
your arms, the veins, the bones, just being aware of

1897
07:36:26.680 --> 07:36:33.080
maybe your elbow on your right arm has a certain feeling.

1898
07:36:35.200 --> 07:36:48.880
Maybe you're left wrist also has its own individual physical sensation.

1899
07:37:01.319 --> 07:37:08.040
What about your forearm on your right arm, you're right forearm.

1900
07:37:15.400 --> 07:37:21.479
There may not be any particular feeling that you could

1901
07:37:21.560 --> 07:37:29.439
even give a name to, may not feel like anything

1902
07:37:30.439 --> 07:37:40.639
other than just a feeling. You know, it's there. The

1903
07:37:40.759 --> 07:37:46.599
feelings in your shoulders, perhaps your shoulders when you think

1904
07:37:46.680 --> 07:37:50.159
about them, you're kind of almost like they're the same,

1905
07:37:51.319 --> 07:37:57.159
you know, the same feeling, almost like both of your

1906
07:37:57.200 --> 07:38:10.360
shoulders are just one thing. Of course they're not. And

1907
07:38:10.479 --> 07:38:15.759
when you focus on your left shoulder and then on

1908
07:38:15.840 --> 07:38:22.919
your right shoulder, maybe find that you move the muscles

1909
07:38:22.959 --> 07:38:34.599
a little bit, maybe tense the muscles gently, noticing the

1910
07:38:34.720 --> 07:39:05.959
difference in each shoulder. Your lower back, the left side

1911
07:39:06.080 --> 07:39:09.680
of your lower back and the right side of your

1912
07:39:09.720 --> 07:39:21.919
lower back, of course that connection to your buttocks and

1913
07:39:22.080 --> 07:39:34.000
to your hips, and also moving up into the middle

1914
07:39:34.040 --> 07:39:47.919
of your back. And sometimes like right now, actually when

1915
07:39:48.000 --> 07:39:51.599
I focus on their part, when I focused on my

1916
07:39:51.720 --> 07:39:57.880
buttocks and then I focused on the middle of my back.

1917
07:39:58.240 --> 07:40:01.000
It almost felt like the muscle in my lower back

1918
07:40:01.080 --> 07:40:10.919
were being stretched very gently, just stretched a little bit.

1919
07:40:12.880 --> 07:40:19.639
Even though I wasn't doing anything to try to stretch

1920
07:40:21.639 --> 07:40:25.959
your lower back, it just seemed to happen. The feeling

1921
07:40:26.639 --> 07:40:46.639
of very gently stretching your lower back comes along. I

1922
07:40:46.720 --> 07:41:11.560
have feeling in your chest, just noticing what sensations you

1923
07:41:12.279 --> 07:41:29.279
are experiencing in your chest right now. And there's so

1924
07:41:29.520 --> 07:41:33.919
much of the chest. Obviously, there's the collar bone leading

1925
07:41:34.119 --> 07:41:40.520
to the chest. You've got the chest bone, You've got

1926
07:41:40.560 --> 07:41:48.720
the muscles in your chest. Of course, if you're female,

1927
07:41:49.360 --> 07:41:59.759
there's possibly the breasts. You're male, you've got the different

1928
07:42:00.919 --> 07:42:05.159
well my not that different these days, but there may

1929
07:42:05.240 --> 07:42:13.639
be more muscles at the top of the chest, but

1930
07:42:13.799 --> 07:42:18.880
at the side underneath it's pretty much the same. Whether

1931
07:42:18.880 --> 07:42:23.520
you're a man or a woman. There's muscles there, muscles

1932
07:42:23.560 --> 07:42:28.560
that stretch out to your back, as well as breast

1933
07:42:28.639 --> 07:42:36.880
tissue which stretches and moves into your back. To just

1934
07:42:37.000 --> 07:42:56.560
being aware of your chest, being with whatever feeling there

1935
07:42:56.720 --> 07:43:16.240
is in your chest. And when I noticed that I

1936
07:43:16.360 --> 07:43:24.319
focus on my chest, I feel it in my back

1937
07:43:24.520 --> 07:43:28.279
and my upper back. I mean, I guess the obvious

1938
07:43:28.400 --> 07:43:30.919
reason would be because you know, I'll breathe in.

1939
07:43:36.000 --> 07:43:36.040
In.

1940
07:43:38.759 --> 07:43:41.919
Then it stretches my chest and my back at the

1941
07:43:42.000 --> 07:44:05.479
same time. It feels it feels okay, doesn't feel I

1942
07:44:05.599 --> 07:44:09.639
got a little bit of pain in my right chest,

1943
07:44:11.919 --> 07:44:15.479
A little bit not pain, but a little discomfort, maybe.

1944
07:44:16.959 --> 07:44:25.080
Stiffness possibly, I don't know. I notice my shoulders are

1945
07:44:25.119 --> 07:44:27.840
also wanting to.

1946
07:44:30.159 --> 07:44:34.840
Flex for some reason. I think that's probably part of

1947
07:44:35.040 --> 07:44:43.319
my upper back, that connection between my shoulders and my

1948
07:44:43.400 --> 07:44:48.959
other back. Because I can move my shoulders and stretch

1949
07:44:49.119 --> 07:44:56.560
the muscles in my back, moving the shoulders backwards or up,

1950
07:44:58.599 --> 07:45:04.959
which then moves I think it's the scapulous in your back.

1951
07:45:15.000 --> 07:45:22.680
It feels quite nice. Actually, A good thing about this

1952
07:45:23.000 --> 07:45:27.759
is you can, if you want to, you can just

1953
07:45:31.319 --> 07:45:43.000
flex or stimulate the various muscles in your body gently

1954
07:45:44.479 --> 07:45:47.919
in order to get more of the sense of how

1955
07:45:48.000 --> 07:46:02.880
they feel. And when you're relaxing. When you do tense

1956
07:46:03.000 --> 07:46:06.919
and muscle and you let it go and you let

1957
07:46:06.959 --> 07:46:16.000
it relax, it relaxes way more than it would normally.

1958
07:46:20.919 --> 07:46:26.159
But you have to feel that you're able to do that.

1959
07:46:27.799 --> 07:46:31.560
There's no point in doing it if there's an issue

1960
07:46:33.520 --> 07:46:39.000
with the per part of your body. You need to

1961
07:46:39.080 --> 07:46:49.479
be gentle with yourself at all times when relaxing deeply.

1962
07:46:52.479 --> 07:47:07.720
It's important to be kind to yourself. As you notice

1963
07:47:07.919 --> 07:47:19.000
your mind. How much has your mind slowed down since

1964
07:47:19.080 --> 07:47:22.080
we started this recording?

1965
07:47:38.119 --> 07:47:39.119
How came.

1966
07:47:42.799 --> 07:47:54.319
And peaceful is your mind right now? We have nothing

1967
07:47:54.400 --> 07:47:59.840
to think about and just my voice to listen to,

1968
07:48:04.040 --> 07:48:12.599
because you know, the intention behind this recording is relaxation.

1969
07:48:15.360 --> 07:48:20.520
At the very least, for you to feel more relaxed

1970
07:48:21.799 --> 07:48:24.720
at the end of the recording than you did at

1971
07:48:24.720 --> 07:48:37.400
the beginning, at the very least, for your mind to

1972
07:48:37.720 --> 07:48:54.159
slow down because your body continues to relax, because that's.

1973
07:48:54.319 --> 07:48:54.880
What you.

1974
07:48:56.479 --> 07:49:16.279
Want to happen. That's what you expect to happen, for

1975
07:49:16.560 --> 07:49:34.720
relaxation to fill your body, maybe calm in your mind

1976
07:49:36.240 --> 07:49:43.720
to the point of boredom. When you start maybe to

1977
07:49:49.360 --> 07:50:31.080
drift away breasting, it's almost as if you're moving further

1978
07:50:31.279 --> 07:50:39.520
away from your body in your mind, just leaving that there,

1979
07:50:47.520 --> 07:50:51.799
kind of liking it an escape pod in a spaceship,

1980
07:50:52.200 --> 07:50:55.680
a movie, a space movie, you know when it gets

1981
07:50:55.840 --> 07:51:02.119
a little part in it. Since the month far away

1982
07:51:02.520 --> 07:51:30.880
from the spaceship, safe to dream and continue to relax

1983
07:51:51.119 --> 07:52:25.599
drifting so slow and pe so.

1984
07:52:41.919 --> 07:52:43.159
So rare.

1985
07:52:56.159 --> 07:53:30.799
And peace and focusing on the feeling of those individual

1986
07:53:31.319 --> 07:53:41.080
parts of your body that's a relaxing. One by one,

1987
07:53:48.720 --> 07:54:01.080
you may find that every now and then you realize

1988
07:54:01.279 --> 07:54:12.119
that you are listening to my voice because your mind

1989
07:54:12.680 --> 07:54:27.479
started to imagine something different, maybe started to almost move

1990
07:54:27.639 --> 07:54:36.720
into some kind of a dreamy state, and then you

1991
07:54:36.880 --> 07:54:43.639
become aware of my voice again. And even though you

1992
07:54:44.680 --> 07:54:50.840
may want to focus on my voice, you may also

1993
07:54:51.599 --> 07:55:05.400
wish to allow your mind to just drift naturally into

1994
07:55:05.520 --> 07:55:26.919
that space of comfort and safety. As you feel more

1995
07:55:27.599 --> 07:55:40.840
comfort spreading through your body like a warm blanket covering

1996
07:55:41.000 --> 07:55:55.000
you gently, keeping your body at just the perfect temperature,

1997
07:56:05.400 --> 07:56:15.799
and even if you can hear background sounds, they just

1998
07:56:17.200 --> 07:56:34.159
don't seem to matter anymore as that sense peace spreads

1999
07:56:34.720 --> 07:56:48.400
through your mind like a gentle breeze, yet strong enough

2000
07:56:48.639 --> 07:57:04.919
to blow away all negativity, strong enough to remove from

2001
07:57:05.000 --> 07:57:14.720
your mind any anxiety or stress that was there before,

2002
07:57:23.119 --> 07:57:31.959
and blow away any other thoughts or feelings that just

2003
07:57:33.799 --> 07:57:58.200
don't fit with the sense relaxation that is feeling your

2004
07:57:58.279 --> 07:58:21.119
body and your mind. Unless you focus on your mind

2005
07:58:23.279 --> 07:58:28.639
and count down from ten down to one, and with

2006
07:58:29.000 --> 07:58:54.919
each number you hear, your mind will become slightly more relaxed,

2007
07:58:57.639 --> 07:59:06.000
just just slightly so, from ten down to nine, just

2008
07:59:06.119 --> 07:59:13.400
a slight movement. From nine down to eight, just another

2009
07:59:15.319 --> 07:59:30.080
small change in how you feel. Eight down to seven,

2010
07:59:32.880 --> 07:59:38.279
that feeling is a gap, almost like a gap that

2011
07:59:38.639 --> 07:59:48.319
starts to get wider, the gap between those feelings that

2012
07:59:48.520 --> 07:59:55.439
you used to have in your mind compared to the

2013
07:59:55.599 --> 08:00:03.119
feelings you have there growing now, feelings of comfort and

2014
08:00:03.400 --> 08:00:15.040
security and confidence, and the gap becomes wider. Eight down

2015
08:00:15.159 --> 08:00:22.000
to seven, seven down to six, And when you get

2016
08:00:22.040 --> 08:00:29.080
to five, your mind will start to have a certain

2017
08:00:30.479 --> 08:00:42.080
physical sensation, almost like there's a magnet outside of your

2018
08:00:42.200 --> 08:00:48.959
head sucking the tension and the stress and any remaining

2019
08:00:50.080 --> 08:00:56.479
feelings that you don't want, sucking them out through your skull.

2020
08:01:02.240 --> 08:01:07.360
And in down to four you can start to really

2021
08:01:07.959 --> 08:01:21.000
experience that sense of not just emptiness, but space, a

2022
08:01:21.159 --> 08:01:29.880
place full of fresh air, the place where you can stretch.

2023
08:01:33.400 --> 08:01:36.040
It's almost as if as you go down to four

2024
08:01:36.840 --> 08:01:45.680
and three, your mind is expanding, with this sense of

2025
08:01:46.319 --> 08:01:58.560
peace and tranquility growing as it moves down to When

2026
08:01:58.599 --> 08:02:07.959
you get to one, your mind just feels exactly how

2027
08:02:08.119 --> 08:02:27.159
you want to feel. It's almost perfect feeling, maybe a

2028
08:02:27.319 --> 08:02:36.400
sensation that you'd like to keep a place that's safe,

2029
08:02:37.400 --> 08:02:57.720
where nothing can affect you at all, and you can

2030
08:02:57.880 --> 08:03:07.040
stay in that space of comfort and confidence, confident in

2031
08:03:07.159 --> 08:03:15.279
your own ability to create this space and this feeling

2032
08:03:15.599 --> 08:03:22.080
of comfort within your own mind, just by counting from

2033
08:03:22.279 --> 08:03:31.119
ten down to one. And this is something that you

2034
08:03:31.279 --> 08:03:40.279
can do yourself when you're on your own, the time,

2035
08:03:40.479 --> 08:03:43.959
when you can maybe sit down, maybe just for a

2036
08:03:44.080 --> 08:03:57.240
few minutes, close your eyes, just count slowly from ten

2037
08:04:00.159 --> 08:04:12.080
down to one, and re experience these feelings in your mind.

2038
08:04:17.959 --> 08:04:22.240
And when you feel that way in your mind, your

2039
08:04:22.360 --> 08:04:36.880
body copies your mind, and that feeling is spread through

2040
08:04:37.080 --> 08:04:44.200
your spine and your nervous system into every part of

2041
08:04:44.319 --> 08:04:59.400
your body, travels through your bloodstream, healing and relaxing every

2042
08:05:00.400 --> 08:05:17.720
particle of your existence. Now we can we can practice

2043
08:05:17.840 --> 08:05:25.599
this a few times before the end of the recording,

2044
08:05:26.240 --> 08:05:32.080
and then you can practice on your own and each

2045
08:05:32.360 --> 08:05:45.560
time you count for ten about one, the feelings of comforts, calmness,

2046
08:05:45.759 --> 08:06:04.240
and deep deep relaxation becomes stronger and deeper, filling your

2047
08:06:05.479 --> 08:06:14.680
mind and your brain with these positive chemicals that spread

2048
08:06:15.040 --> 08:06:24.720
throughout your body. Relaxing you so quickly, relaxing your whole

2049
08:06:25.000 --> 08:06:26.639
body and mind.

2050
08:06:29.279 --> 08:06:30.159
So very.

2051
08:06:31.639 --> 08:06:37.599
Very easily, just by counting.

2052
08:06:38.599 --> 08:06:39.479
From ten.

2053
08:06:42.119 --> 08:06:49.319
Down to one. So we're going to do it now.

2054
08:06:50.159 --> 08:06:54.119
I'm going to count from ten down to one. I'd

2055
08:06:54.319 --> 08:06:58.599
like you to repeat the number after me. So when

2056
08:06:58.639 --> 08:07:07.240
I say ten, you can just repeat to yourself ten.

2057
08:07:12.840 --> 08:07:22.200
Just notice, be aware of how you feel in your

2058
08:07:22.360 --> 08:07:31.880
mind and your body. Then when I say nine, you

2059
08:07:32.000 --> 08:07:47.799
can repeat to yourself nine again, noticing the increase in

2060
08:07:48.040 --> 08:07:55.959
comfort and calmness in your mind and in your body.

2061
08:08:01.959 --> 08:08:11.400
The same when I say eight, when I say seven, six,

2062
08:08:13.959 --> 08:08:28.240
when I say five, four, when I say three, two,

2063
08:08:32.639 --> 08:08:37.599
and lastly you want to say one, you can repeat

2064
08:08:37.880 --> 08:08:39.200
that number.

2065
08:08:46.319 --> 08:08:46.439
Now.

2066
08:08:46.560 --> 08:08:52.119
Of course, when you do this on your own without

2067
08:08:52.240 --> 08:08:57.240
listening to me, you can say the numbers or whatever

2068
08:08:58.840 --> 08:09:07.319
speed that you feel is necessary for you, so you

2069
08:09:07.479 --> 08:09:13.279
can adapt. So if you feel you want to say

2070
08:09:13.360 --> 08:09:19.200
the numbers ten down to one faster than I do,

2071
08:09:21.000 --> 08:09:23.520
then you go ahead and do that. Or if you

2072
08:09:23.759 --> 08:09:27.720
feel when you do it yourself that you'd like to

2073
08:09:27.959 --> 08:09:36.319
have more more space between the numbers, maybe take a

2074
08:09:36.400 --> 08:09:43.200
lot longer to get from ten all the way down

2075
08:09:43.840 --> 08:10:00.840
to one. That's your choice also to do. So I'm

2076
08:10:00.880 --> 08:10:09.319
going to count from ten down to one, and when

2077
08:10:09.360 --> 08:10:13.119
I get to one, that will be the end of

2078
08:10:13.279 --> 08:10:20.000
this recording, unless, of course, you're listening with music, and

2079
08:10:20.000 --> 08:15:36.840
the music will continue. Ten nine five four hu twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2080
08:15:41.560 --> 08:16:26.759
twelve eleven, ten nine eight seven six, five four three

2081
08:16:31.840 --> 08:16:55.400
two one. Now open your eyes, noticing how you physically

2082
08:16:55.479 --> 08:17:04.400
feel having counted down from twenty to one, allowing stress

2083
08:17:04.599 --> 08:17:08.240
and tension to leave through your fingertips.

2084
08:17:07.720 --> 08:17:08.479
And your toes.

2085
08:17:10.040 --> 08:17:14.720
And as you focus on your fingertips, maybe they feel

2086
08:17:14.759 --> 08:17:20.919
a little bit tingly, which is I suppose quite an

2087
08:17:20.959 --> 08:17:25.919
understanding considering the tension has been exiting your body through

2088
08:17:25.959 --> 08:17:34.880
your fingertips. So now I'm going to count from twenty

2089
08:17:34.959 --> 08:17:35.880
down to one again.

2090
08:17:36.360 --> 08:17:37.040
This time.

2091
08:17:41.200 --> 08:17:46.840
You're going to feel relief of tension and stress in

2092
08:17:46.959 --> 08:17:56.520
the anxiety that you may have leaving through your stomach.

2093
08:17:59.159 --> 08:18:02.840
Just leave through your stomach, almost as if it's just

2094
08:18:03.880 --> 08:18:11.000
releasing the whole of your stomach, your navel to just

2095
08:18:11.080 --> 08:18:15.319
above your chest or below your chest, rather so surrounding

2096
08:18:15.400 --> 08:18:20.560
your belly button area. The whole area you can feel

2097
08:18:20.799 --> 08:18:26.159
the tension of your body wherever it's left, just releasing

2098
08:18:27.319 --> 08:18:30.639
from that area, and you may notice that your stomach

2099
08:18:30.720 --> 08:18:36.799
can become very relaxed as I count down from twenty

2100
08:18:37.799 --> 08:19:55.599
down to one now twenty nineteen, eighteen, seventy, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

2101
08:20:00.240 --> 08:20:05.040
Oh three.

2102
08:20:09.360 --> 08:20:21.520
Two what And you can open your eyes again if

2103
08:20:21.560 --> 08:20:25.119
you choose, or you can just keep them closed because

2104
08:20:25.159 --> 08:20:32.000
it feels relaxing. Just notice how your stomach feels. I

2105
08:20:32.119 --> 08:20:35.880
notice as your focus, just do a little scan of

2106
08:20:36.000 --> 08:20:45.159
your body. Just notice how your body feels, focusing on

2107
08:20:45.319 --> 08:20:52.319
your upper body, your back, chest, stomach, legs, arms, hands, feet,

2108
08:20:55.319 --> 08:21:02.240
just noticing, and you know, you may start to feel

2109
08:21:04.759 --> 08:21:08.520
more of a sense of tiredness, which may be the

2110
08:21:08.639 --> 08:21:15.000
reason listening to this recording, because you would like to

2111
08:21:16.680 --> 08:21:28.560
let go completely of everything and drift off into a nice, natural, calm,

2112
08:21:28.959 --> 08:21:44.119
relaxing sleep. So now we're going to focus on your forehead,

2113
08:21:48.040 --> 08:21:50.799
and if you choose, you can incorporate your eyes in

2114
08:21:50.959 --> 08:21:57.840
this focus as well. Your forehead and your eyes, it's

2115
08:21:57.919 --> 08:22:02.439
that whole area basically almost as if you were wearing

2116
08:22:02.479 --> 08:22:06.200
a mask, you know, like a I don't know, a

2117
08:22:06.400 --> 08:22:12.720
Batman mask or something, or I'm trying to fact zorro

2118
08:22:12.959 --> 08:22:15.000
or something, you know, the kind of mask that covers

2119
08:22:15.040 --> 08:22:18.119
your eyes but also covers quite a lot of the forehead.

2120
08:22:22.000 --> 08:22:25.040
Focusing on that area, because that's the area that we're

2121
08:22:25.080 --> 08:22:29.400
now going to release tension and stress from your mind,

2122
08:22:31.319 --> 08:22:35.200
from your brain, from your mind, and any tension that

2123
08:22:35.319 --> 08:22:39.159
you may have remaining in your face, in your neck

2124
08:22:39.639 --> 08:22:45.479
and your jawel, in your eyes, your forehead, or your scalp.

2125
08:22:47.080 --> 08:22:52.400
So basically any tension within your head area, including your

2126
08:22:52.560 --> 08:22:59.479
mind and your brain, and that's going to be released

2127
08:23:01.080 --> 08:23:07.680
through your fullhead in your eyes. As I count down

2128
08:23:07.759 --> 08:24:33.680
again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2129
08:24:39.240 --> 08:25:08.919
four three one, noticing as you scan your face, your jaw,

2130
08:25:09.479 --> 08:25:18.319
your eyes, your cheap bones, your ears, your forehead, your scalp,

2131
08:25:19.919 --> 08:25:23.599
your neck, the back of your neck, in the front

2132
08:25:23.680 --> 08:25:27.479
of your neck, the sides of your neck, and your throat.

2133
08:25:30.080 --> 08:25:41.119
Mm hmmm, noticing being aware of the comfort increased be

2134
08:25:41.400 --> 08:25:48.919
in the relaxation not just in your head and neck

2135
08:25:49.840 --> 08:25:59.479
and mind, also the rest of your body, just notice

2136
08:25:59.639 --> 08:26:07.919
how and calm you feel, and how easily it is

2137
08:26:08.200 --> 08:26:27.639
to just let go completely, Let go completely, how easily.

2138
08:26:35.360 --> 08:26:38.599
That's what I'm going to do now, is want just

2139
08:26:38.720 --> 08:26:46.360
focus on the top of your head. Am We're going

2140
08:26:46.439 --> 08:26:55.279
to allow every last piece of tension or stress that

2141
08:26:55.520 --> 08:27:01.520
might be lingering or hiding in your body or mind

2142
08:27:02.200 --> 08:27:02.959
or head.

2143
08:27:04.279 --> 08:27:04.680
To just.

2144
08:27:06.400 --> 08:27:12.119
Be sucked out at the top of your head and

2145
08:27:12.319 --> 08:27:20.599
released into the air ons sucked out into the clouds.

2146
08:27:23.279 --> 08:27:29.080
Imagine a bit cloud above your head, almost like a whirlpool,

2147
08:27:29.880 --> 08:27:31.439
and this can suck.

2148
08:27:31.319 --> 08:27:32.680
That tension.

2149
08:27:33.840 --> 08:27:38.319
Out on the top of your head and just take

2150
08:27:38.400 --> 08:27:39.159
it away.

2151
08:27:40.799 --> 08:27:41.360
The good.

2152
08:27:44.400 --> 08:27:48.119
To focus. Imagine an opening on the top of your

2153
08:27:48.240 --> 08:27:54.759
head with that tension and stress and any remaining issues

2154
08:27:55.000 --> 08:27:58.560
may be worries or concerns that have no use to

2155
08:27:58.680 --> 08:28:02.159
you now can all be sucked.

2156
08:28:01.919 --> 08:28:03.240
Down at the top of my head.

2157
08:28:05.000 --> 08:28:11.000
I've taken away. As I count down again from twenty

2158
08:28:11.400 --> 08:29:54.400
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2159
08:30:00.080 --> 08:30:32.439
all three to wha breathe. I'm noticing how you feel,

2160
08:30:38.959 --> 08:30:47.560
how relaxed and calm you physically, and mentally feel right now,

2161
08:30:53.200 --> 08:31:03.240
help peaceful your mind feels. It feels so nice to

2162
08:31:03.520 --> 08:31:12.119
just let go, to give yourself some space to breathe easily,

2163
08:31:14.040 --> 08:31:22.119
to think calmly, and just to take a break from

2164
08:31:23.880 --> 08:31:30.279
all that pointless worry and concerns about things that you

2165
08:31:30.360 --> 08:31:40.400
don't need to think about right now, because this is

2166
08:31:40.639 --> 08:31:45.479
your time to let go. This is your space to

2167
08:31:45.759 --> 08:31:56.240
enjoy feeling deeply relaxed, peaceful in your mind, relaxed in

2168
08:31:56.360 --> 08:32:06.119
your body. That can feel so good, so nice to

2169
08:32:06.479 --> 08:32:14.319
just not have to do anything, to be able to

2170
08:32:15.639 --> 08:32:25.560
really enjoy that serenity that comes of letting go completely,

2171
08:32:27.680 --> 08:32:30.040
that peacefulness that comes with.

2172
08:32:36.759 --> 08:32:38.119
Being in this.

2173
08:32:39.919 --> 08:32:50.000
Peaceful space. And you can keep this sense of calmness

2174
08:32:50.840 --> 08:33:01.959
for as long as you choose. If you choose to

2175
08:33:02.240 --> 08:33:09.439
drift off into a deep, healing, natural sleep, then you

2176
08:33:09.520 --> 08:33:21.000
can do that. It's completely up to you, and you

2177
08:33:21.159 --> 08:33:26.159
can keep this feeling of calmness physically in your mind

2178
08:33:27.479 --> 08:33:42.279
as long as you choose to feel completely relaxed, completely relaxed.

2179
08:33:45.560 --> 08:33:51.159
And I'd like you to make up your mind that

2180
08:33:51.240 --> 08:34:02.200
you're going to relax and I want to explore that

2181
08:34:02.400 --> 08:34:07.720
with you. What it feels like when you actually decide

2182
08:34:09.959 --> 08:34:14.599
that you're going to relax, not forcing yourself, but giving

2183
08:34:14.680 --> 08:34:20.639
yourself that Yes, it is a command, really, isn't it.

2184
08:34:20.759 --> 08:34:28.400
When you're telling yourself relax in a gentle but firm way,

2185
08:34:29.279 --> 08:34:35.439
that only you can really tell yourself in that way.

2186
08:34:36.319 --> 08:34:38.319
You can't really have someone else saying to you, now

2187
08:34:38.319 --> 08:34:44.799
it relax, relax, you know, and it needs to be gentle,

2188
08:34:44.959 --> 08:34:48.479
But you can't someone else can't really have the same

2189
08:34:51.959 --> 08:34:58.040
the same kind of influence or power that you have

2190
08:34:59.240 --> 08:35:11.080
over your own physicality, over how you feel, because when

2191
08:35:11.240 --> 08:35:17.919
you say it to yourself, it means more. It's personal,

2192
08:35:18.240 --> 08:35:23.880
and your brain and your unconscious mind and your body

2193
08:35:24.639 --> 08:35:30.840
listens to what you say. So, for example, we'll test

2194
08:35:30.880 --> 08:35:33.479
it out. We'll do a little test, a few little

2195
08:35:33.560 --> 08:35:37.319
tests along the way, and you can get more of

2196
08:35:37.400 --> 08:35:43.919
an idea of the force, the positive force that you

2197
08:35:44.080 --> 08:35:51.599
can have in creating a sense of comfort and relaxation

2198
08:35:51.880 --> 08:35:57.799
in your body and your mind quite quickly just by

2199
08:35:58.040 --> 08:36:08.400
you telling yourself to relax. So I'm going to start

2200
08:36:08.520 --> 08:36:15.439
by its focus on your hands, to focus on your hands,

2201
08:36:15.479 --> 08:36:20.360
and just tell your hands to relax, and just say relax.

2202
08:36:22.040 --> 08:36:27.400
As you focus on your hands, you could say my

2203
08:36:27.720 --> 08:36:31.479
hands are relaxed, or I want my hands to relax.

2204
08:36:33.479 --> 08:36:38.639
But I think if you actually do it directly by

2205
08:36:38.799 --> 08:36:44.240
focusing and imagining that your hands can hear what you're saying,

2206
08:36:44.360 --> 08:36:46.880
you know, like they've got little ears, which is a

2207
08:36:46.919 --> 08:36:52.919
little weird. So talking to your hands and just say

2208
08:36:53.520 --> 08:37:21.639
relax nodicin how your hands start to relax. Now, focus

2209
08:37:21.759 --> 08:37:25.720
on your eyes and tell your eyes to relax. You

2210
08:37:25.919 --> 08:37:30.520
just say in the same word relax and find the

2211
08:37:30.680 --> 08:37:38.119
right tone for you. You know, I might say relax,

2212
08:37:38.799 --> 08:37:46.880
but you you might say relax or relax. You know,

2213
08:37:47.200 --> 08:37:52.880
you might say it differently to yourself, and that's important

2214
08:37:53.759 --> 08:37:59.880
for you to gauge what feels right for you. Did

2215
08:38:00.319 --> 08:38:05.240
tell your eyes to relax whilst focusing on your eyes,

2216
08:38:05.720 --> 08:38:10.439
your eyelids, the muscles around your eyes, your eyebrows, and

2217
08:38:10.680 --> 08:38:46.159
just tell your eyes directly relax now. Now I just

2218
08:38:46.319 --> 08:38:56.599
did that myself, And sometimes you may feel that you

2219
08:38:56.799 --> 08:39:02.200
need a bit more time or the different parts to relax,

2220
08:39:03.040 --> 08:39:06.919
you know, because I start talking again and maybe that

2221
08:39:07.119 --> 08:39:10.759
part hasn't relaxed fully. But what happened is that it

2222
08:39:10.799 --> 08:39:15.080
would just continue to relax even though I'm talking. And

2223
08:39:15.200 --> 08:39:21.000
that's happening with my eyes. Something else I noticed is.

2224
08:39:22.919 --> 08:39:26.720
When I started focusing on my eyes, that actually almost

2225
08:39:26.880 --> 08:39:27.840
became they got.

2226
08:39:27.759 --> 08:39:30.680
Worse before they got better in a way. So I

2227
08:39:30.759 --> 08:39:35.439
felt a degree of tension growing in my eyes and

2228
08:39:35.560 --> 08:39:40.040
then disappearing. So I think what that was really was

2229
08:39:40.119 --> 08:39:46.119
just me becoming more aware of the tension that was

2230
08:39:46.159 --> 08:39:52.040
already there that I wasn't focused on it before, so

2231
08:39:52.119 --> 08:40:10.959
I wasn't really acknowledging it or really conscious to those feelings. Yeah,

2232
08:40:11.119 --> 08:40:14.560
my eyes is still continuing to relax, as well as

2233
08:40:14.599 --> 08:40:20.520
my hands. Actually, my hands have got a certain kind

2234
08:40:20.560 --> 08:40:26.599
of energy, like not buzzing, but I can kind of

2235
08:40:29.000 --> 08:40:34.840
feel a degree of energy in my hands. Maybe that's

2236
08:40:34.919 --> 08:40:39.520
where the tension is being released. Maybe that's the cause

2237
08:40:39.560 --> 08:40:49.080
in that the next part, I think we should focus

2238
08:40:49.159 --> 08:40:51.520
on the back of the neck. That's a part which

2239
08:40:51.639 --> 08:40:56.360
quite often, or for me, holds tension. I don't know

2240
08:40:56.400 --> 08:41:01.000
about for yourself that I think it's quite a standard

2241
08:41:01.080 --> 08:41:08.159
place where tension is sometimes held. So, and I'm doing

2242
08:41:08.439 --> 08:41:11.080
exactly what you're doing as you do it as well,

2243
08:41:11.240 --> 08:41:15.159
so I'm telling my body parts to relax as well.

2244
08:41:15.959 --> 08:41:17.759
So if you tell your neck at the back of

2245
08:41:17.840 --> 08:41:20.400
your neck, focus on the back of your neck and

2246
08:41:20.599 --> 08:41:27.959
just say relax in your own words, in your own tone,

2247
08:41:28.319 --> 08:41:31.200
in your own voice. You can say out loud, or

2248
08:41:31.240 --> 08:41:35.599
you can just say it to yourself internally. But you're

2249
08:41:35.720 --> 08:41:40.119
focusing and you're saying it literally to the back of

2250
08:41:40.200 --> 08:41:43.119
your neck, as if the back of your neck can

2251
08:41:43.200 --> 08:41:49.880
actually hear what you're saying. So do that now, Just

2252
08:41:50.000 --> 08:41:54.400
say relax to the back of your neck, and I'll

2253
08:41:54.439 --> 08:42:36.159
do the same. Then what I noticed, and you may

2254
08:42:36.200 --> 08:42:40.599
have had a similar thing, is even though I was

2255
08:42:40.720 --> 08:42:49.319
focusing on the back of my neck, other parts started

2256
08:42:49.400 --> 08:42:55.639
to I don't know, show themselves to me, or maybe

2257
08:42:55.840 --> 08:42:57.560
because they want to be relaxed as well.

2258
08:42:57.639 --> 08:43:02.520
But I started noticing feelings in my shoulders, at tension

2259
08:43:02.560 --> 08:43:03.799
in my shoulders.

2260
08:43:03.599 --> 08:43:04.599
And in my upper back.

2261
08:43:07.680 --> 08:43:13.680
Whether that was because my back of my neck was saying, well,

2262
08:43:13.680 --> 08:43:18.680
I'm pretty much okay. It's the other parts that need attention,

2263
08:43:25.080 --> 08:43:28.080
but my low back of my neck is still relaxing.

2264
08:43:29.560 --> 08:43:32.040
But I just became more aware of other parts that

2265
08:43:32.279 --> 08:43:40.919
needed attention. Now, this might happen, and it's not. It

2266
08:43:41.000 --> 08:43:43.439
doesn't mean that it's going any wrong. It just means

2267
08:43:44.279 --> 08:43:50.319
you're being notified of more places, but also want to

2268
08:43:50.360 --> 08:43:57.439
feel relaxed. So I'm going to focus on my upper back,

2269
08:43:58.759 --> 08:44:02.479
so you can do the same, even if you don't

2270
08:44:02.599 --> 08:44:08.159
have any feelings of tension that robvious in your upper back,

2271
08:44:09.919 --> 08:44:14.560
if you just focus on your back and the whole

2272
08:44:14.680 --> 08:44:19.439
area from the shoulder blades down to the middle of

2273
08:44:19.520 --> 08:44:23.840
your back and your spine. And with me, it's more

2274
08:44:23.919 --> 08:44:31.759
the shoulder blades more. Yeah, that's the parts that are

2275
08:44:31.840 --> 08:44:40.400
really sort of giving me the nod that it needs

2276
08:44:40.479 --> 08:44:43.240
relax in the sounds. Going to ask that part to relax,

2277
08:44:44.439 --> 08:44:58.240
and you can do the same. Now, relax your upper back.

2278
08:45:10.639 --> 08:45:15.479
Something strange happened there, and this often happens.

2279
08:45:15.520 --> 08:45:16.599
I've been doing this for her.

2280
08:45:18.959 --> 08:45:25.159
For sixteen years or something, and often I'm on I'm surprised,

2281
08:45:26.040 --> 08:45:32.840
but amazed really that there can be a feeling. So

2282
08:45:33.040 --> 08:45:35.599
when I was focusing on the back of my neck,

2283
08:45:36.479 --> 08:45:40.599
my upper back was starting to feel quite stressed and

2284
08:45:41.360 --> 08:45:46.919
in need of attention. As soon as I started talking

2285
08:45:47.080 --> 08:45:51.959
to you about my upper back and talking about, you know,

2286
08:45:52.479 --> 08:45:57.439
getting ready to ask the upper back to relax, why

2287
08:45:57.560 --> 08:46:03.200
the back already started to relax. It's almost as if

2288
08:46:03.240 --> 08:46:08.880
it doesn't need to hear the words, just needs attention,

2289
08:46:13.639 --> 08:46:24.959
just needs to be noticed. And that is something that

2290
08:46:25.279 --> 08:46:32.240
often happens in this type of situation is when you

2291
08:46:32.520 --> 08:46:37.680
start to relax a couple of parts of your body,

2292
08:46:38.759 --> 08:46:43.520
as we've done with our hands, their eyes and eyelids,

2293
08:46:45.319 --> 08:46:47.439
and now back of.

2294
08:46:47.479 --> 08:46:55.000
The neck, top of the back, upper back.

2295
08:46:56.119 --> 08:46:59.919
The rest of the body seems to just take notice

2296
08:47:02.840 --> 08:47:11.119
and decide in its own way to start relaxing. Other

2297
08:47:11.240 --> 08:47:21.119
parts of your body start to just become looser. I

2298
08:47:21.200 --> 08:47:23.880
suppose it's kind of like a bit of an avalanche,

2299
08:47:24.040 --> 08:47:28.799
you know, the little ball starts rolling, and before you

2300
08:47:28.919 --> 08:47:31.919
know it, the whole of your body is completely relaxed

2301
08:47:32.000 --> 08:47:48.639
and can't And if you focus on your face, you

2302
08:47:48.799 --> 08:47:56.360
focus on your eyes, your eyelids, your eyebrows, and the

2303
08:47:56.520 --> 08:48:05.080
muscles around your eyes, maybe you start to notice that

2304
08:48:06.840 --> 08:48:11.919
your forehead is more relaxed than it was. Maybe your

2305
08:48:12.040 --> 08:48:17.799
face is more relaxed. I would say my entire face

2306
08:48:18.000 --> 08:48:32.560
is a lot more relaxed than it was. So we're

2307
08:48:32.599 --> 08:48:39.080
going to focus now on your shoulders again, just like before,

2308
08:48:40.479 --> 08:48:43.759
Just to your shoulders. I mean you can do them

2309
08:48:43.799 --> 08:48:46.040
in the digity. You can do the right shoulder and

2310
08:48:46.080 --> 08:48:50.439
their shoulder. I just can do both at the same time.

2311
08:48:52.479 --> 08:48:55.720
Just tell your shoulders as you focus on them in

2312
08:48:55.799 --> 08:49:01.959
your mind, focus on how I feel, babe, you can

2313
08:49:02.279 --> 08:49:09.520
see them in your mind's eye. Just tell your shoulders.

2314
08:49:12.799 --> 08:49:52.560
To relax as nice as they relax.

2315
08:50:02.959 --> 08:50:08.040
But I do notice, I mean, especially with my back,

2316
08:50:10.720 --> 08:50:17.119
is the connection between the different parts the back, the shoulders,

2317
08:50:17.240 --> 08:50:27.240
the neck being all connected and being such a large

2318
08:50:27.360 --> 08:50:33.200
part of your body, it's almost hard to separate them

2319
08:50:33.479 --> 08:50:41.200
from each other. And my lower back has starting to

2320
08:50:41.319 --> 08:50:52.720
relax on inside. Maybe I'm going too slow, and that

2321
08:50:52.840 --> 08:50:57.240
could be an issue because we all go at different speeds.

2322
08:50:59.520 --> 08:51:03.560
And the idea at the beginning of this recording was

2323
08:51:03.639 --> 08:51:06.159
for you to be able to just say to yourself,

2324
08:51:09.720 --> 08:51:22.479
relax without focusing on any particular part of your body.

2325
08:51:24.720 --> 08:51:31.080
Because when you know that turning your hands to relax

2326
08:51:34.799 --> 08:51:43.240
and your hand relax, you tell your eyelids and your eyes,

2327
08:51:44.119 --> 08:51:50.639
the muscles around your eyes and your eyebrows to relax,

2328
08:51:54.439 --> 08:52:03.439
and they relax. He tell the back of your neck

2329
08:52:06.759 --> 08:52:29.560
to relax and it relaxes, until your appera back to

2330
08:52:29.759 --> 08:52:53.439
relax and it relaxes. He'd tell your shoulders to relax.

2331
08:53:03.479 --> 08:53:29.840
And they relaxed, and you told your hands to relax,

2332
08:53:30.639 --> 08:53:32.040
they relaxed and.

2333
08:53:32.119 --> 08:53:45.279
They continued to relax. And you told your eyelids, the

2334
08:53:45.439 --> 08:53:52.919
muscles around your eyes, your eyebrows, to relax. They relaxed

2335
08:53:56.439 --> 08:54:07.360
and continued to relax. H. And you told the back

2336
08:54:07.439 --> 08:54:10.759
of your neck pocus on the back of your neck

2337
08:54:14.479 --> 08:54:26.400
and told it to relax. It relaxed and continued to relax.

2338
08:54:34.560 --> 08:54:43.639
And you told your alca back to relax. It relaxed

2339
08:54:44.319 --> 08:55:00.759
and continued to relax. That's with your shoulders. Tell your

2340
08:55:00.840 --> 08:55:14.799
shoulders to relax, and your shoulders relaxed and continued to relax.

2341
08:55:20.479 --> 08:55:25.400
And it's not just that, it's.

2342
08:55:28.119 --> 08:55:32.520
That the rest of your body has also been listening

2343
08:55:34.200 --> 08:55:40.319
and no relaxation has been spreading. So from your eyes,

2344
08:55:40.639 --> 08:55:48.040
the relaxation spread to your forehead, around your face, into

2345
08:55:48.159 --> 08:56:01.959
your skin, into your jaw, into the front and sides

2346
08:56:02.080 --> 08:56:06.880
of your neck, all the way down your chest and stomach.

2347
08:56:13.560 --> 08:56:20.680
Your relaxed hands and shoulders meets up through your arms,

2348
08:56:21.360 --> 08:56:29.479
relaxing the full arms, your upper arms, elbows, your wrists,

2349
08:56:33.119 --> 08:56:48.119
letting go, your lower back, your hips, butt ex graying,

2350
08:56:49.799 --> 08:56:56.759
and just start to relax and continue even your comfort

2351
08:56:58.400 --> 08:57:06.959
spreading through your legs h all the way down to

2352
08:57:07.080 --> 08:57:16.439
your ankles, the tops of your feet, the side of

2353
08:57:16.560 --> 08:57:29.000
your feet, and the bottoms of your feet, relaxing into

2354
08:57:29.080 --> 08:57:40.319
your toes each toe. Relaxing became.

2355
08:57:43.240 --> 08:57:43.639
Please.

2356
08:57:55.959 --> 08:58:07.119
And if your body relaxes more, your mind becomes slower

2357
08:58:12.880 --> 08:58:28.400
or peaceful, to the point where if you choose to

2358
08:58:28.639 --> 08:58:46.119
fall asleep, you can easily do that easy drift the

2359
08:58:46.200 --> 08:58:57.599
way because there's nothing going on in your mind. The

2360
08:58:57.759 --> 08:59:39.439
phrase peaceful your body continues to write with that connection

2361
08:59:40.799 --> 08:59:47.439
between your body relaxing, the word you say to yourself

2362
08:59:49.919 --> 09:00:01.000
relates means that you don't need to focus on just

2363
09:00:01.319 --> 09:00:08.880
one part. You can just focus on your entire body,

2364
09:00:15.400 --> 09:00:32.880
saying the powerful word whos And there's a.

2365
09:00:34.799 --> 09:00:37.919
Those are miniar.

2366
09:00:39.159 --> 09:00:55.119
Sensations of comfort spreading throughout your body, loostening and calming

2367
09:00:57.599 --> 09:01:13.959
and healing every part of your body, feeding more relaxed.

2368
09:01:28.639 --> 09:01:32.360
So all we need to do from now on is just.

2369
09:01:34.240 --> 09:01:55.560
Tell yourself relights and observe feeding completely out fool and

2370
09:02:13.159 --> 09:02:58.880
starting now with number twenty nineteen eighteen seventeen sixteen.

2371
09:03:15.000 --> 09:05:18.759
Four yell.

2372
09:05:00.040 --> 09:07:42.599
S y.

2373
09:10:00.279 --> 09:13:14.680
At a stout, why.

2374
09:13:28.639 --> 09:15:52.120
Assassastaats youssssssssssssssssss.

2375
09:16:09.559 --> 09:16:26.160
So counted down from ten to one, ten nine, eight

2376
09:16:29.040 --> 09:16:53.839
seven six, five, four, three two one. And maybe that

2377
09:16:54.040 --> 09:16:58.160
was a bit too quick in order to relax. Maybe

2378
09:16:58.199 --> 09:17:02.480
it's a bit too fast for you to notice the

2379
09:17:03.800 --> 09:17:10.599
calming of your body, maybe even a little bit of

2380
09:17:10.720 --> 09:17:14.639
pressure there, Like you're count it down from ten to one.

2381
09:17:14.760 --> 09:17:18.040
What do you expect me to do? Man, expect me

2382
09:17:18.120 --> 09:17:22.160
to stick go with floppy just because you're counting down.

2383
09:17:27.760 --> 09:17:31.040
If you try it again, but this time, I'll go

2384
09:17:31.239 --> 09:17:38.559
this slower this time, and you focus on the whole

2385
09:17:38.680 --> 09:17:44.919
of your body before we focus on your legs. Just

2386
09:17:45.199 --> 09:17:55.160
notice how your body does start to feel more relaxed.

2387
09:18:01.239 --> 09:18:43.480
Every number that I countdown ten nine, eight, seven, six, five,

2388
09:18:53.919 --> 09:19:53.040
four three on, I just notice how how you feel, generally,

2389
09:19:53.519 --> 09:20:07.800
how your body feels. It's not necessarily even about counting

2390
09:20:07.919 --> 09:20:15.040
down from ten to one. It's that space that you have,

2391
09:20:16.400 --> 09:20:34.559
that body space between being active physically or mentally to

2392
09:20:34.800 --> 09:20:44.760
just sitting or lying down, just being there, not doing anything,

2393
09:20:44.959 --> 09:20:49.680
not saying anything, not in deeding to think about anything.

2394
09:20:51.519 --> 09:20:55.199
So it opens up a space, you know, a bit

2395
09:20:55.239 --> 09:21:06.080
of a space, the gap. And the more I camped

2396
09:21:06.160 --> 09:21:10.680
down for the tent to work, the bigger that gap becomes.

2397
09:21:13.720 --> 09:21:20.120
So there's that gap of calmness of comfort and relaxation.

2398
09:21:26.040 --> 09:21:38.360
It's a nice feeling, and it moves those stresses or

2399
09:21:38.919 --> 09:21:52.800
discomforts physically or emotionally, moves them away. Allows you.

2400
09:21:55.480 --> 09:21:56.000
To just.

2401
09:21:59.000 --> 09:22:05.720
Slow down. Someone to count again from ten down to one,

2402
09:22:06.160 --> 09:22:16.360
and notice that gap widening, the gap. And as it widens,

2403
09:22:16.440 --> 09:22:22.800
it's almost like the stress and attention falls into the gap.

2404
09:22:36.279 --> 09:22:40.440
It gives you that distance, that space.

2405
09:22:42.800 --> 09:22:48.279
Now ten.

2406
09:22:52.639 --> 09:24:49.639
Nine, eight, seven, six, five, four three one. And how

2407
09:24:49.720 --> 09:25:09.519
did you what did you feel? Can you notice that

2408
09:25:10.720 --> 09:25:47.319
you feeling calmer? Are you feeling more relaxed? As we

2409
09:25:47.519 --> 09:26:07.760
now focus on your legs, just your les. You're just

2410
09:26:07.879 --> 09:26:27.599
going to start with focusing on your thighs. Of course,

2411
09:26:27.720 --> 09:26:32.599
it's not the most exciting thing to be doing because

2412
09:26:36.040 --> 09:26:38.800
I'm sure like most of your body is not. I'm

2413
09:26:38.879 --> 09:26:50.839
not going on the way now, just focusing on the

2414
09:26:50.959 --> 09:26:57.000
whole of your thighs, the tops of your thighs, the

2415
09:26:57.319 --> 09:27:04.279
sides of your thighs, the bottoms of your thighs, out

2416
09:27:04.319 --> 09:27:09.519
of thighs, and inner thighs. Basically the hole of your

2417
09:27:09.639 --> 09:27:18.559
thigh that leads into your hip and it goes down

2418
09:27:18.720 --> 09:27:28.400
to your knee joints. Now, this is a big area

2419
09:27:32.879 --> 09:27:38.559
it's a very heavy area, very strong, probably the strongest

2420
09:27:39.519 --> 09:27:42.400
muscles in your body or in your thighs.

2421
09:27:52.559 --> 09:27:53.480
But I don't think we.

2422
09:27:55.239 --> 09:28:08.160
Perhaps would give enough attention to advis Perhaps we don't

2423
09:28:09.559 --> 09:28:18.559
they could knowledge how important our thighs are to our lives,

2424
09:28:30.080 --> 09:28:39.519
how much they actually do for us all through our lives.

2425
09:28:46.680 --> 09:28:52.239
And it may seem to sound really weird, but I

2426
09:28:52.360 --> 09:28:58.319
think that all of our body parts, especially our thies,

2427
09:28:59.319 --> 09:29:06.639
needs some TLC, a b of love, shame, a bit

2428
09:29:06.680 --> 09:29:25.400
of the acknowledgement, thank you, gratitude for what advice do

2429
09:29:25.639 --> 09:29:35.360
for us. And I know this may sound and a strange,

2430
09:29:37.760 --> 09:29:40.919
and maybe you think, why am I Surely I should

2431
09:29:40.959 --> 09:29:44.000
be able in the garden hugging a tree or something.

2432
09:29:45.639 --> 09:29:45.919
M h.

2433
09:29:49.959 --> 09:29:52.239
It's hard to set a microphone up on a tree.

2434
09:29:53.319 --> 09:29:55.480
That's why I'm doing this indoors. Otherwise I would be

2435
09:29:55.559 --> 09:29:59.319
outside hugging a tree. Now I can't see the television

2436
09:29:59.360 --> 09:30:10.080
from the tree. You move down to your knees gain

2437
09:30:10.400 --> 09:30:18.480
such an important part, and I think we don't necessarily

2438
09:30:20.000 --> 09:30:27.680
I'll speak to myself here, I don't necessarily appreciate all

2439
09:30:27.760 --> 09:30:32.760
that my needs do for me until I have a

2440
09:30:32.879 --> 09:30:36.199
problem with my knee occasionally.

2441
09:30:35.720 --> 09:30:36.360
If either.

2442
09:30:37.720 --> 09:30:41.639
Maybe I'll bash it or it's aching for some reason.

2443
09:30:43.400 --> 09:30:49.599
It's then that I realize how much it does. You know,

2444
09:30:49.680 --> 09:30:55.639
the benefit of being able to use my legs without

2445
09:30:57.400 --> 09:31:04.639
any kind of physical discomfort is a beautiful thing that's

2446
09:31:04.879 --> 09:31:13.279
possibly not appreciated until it's temporarily removed. You know that's comfort.

2447
09:31:17.360 --> 09:31:22.000
But as you focus on your knees, regardless of how

2448
09:31:22.040 --> 09:31:29.519
your knees feel, you can have that sense of gratitude

2449
09:31:31.080 --> 09:31:33.279
and love to your needs for all that.

2450
09:31:33.360 --> 09:31:34.080
They be for you.

2451
09:31:44.559 --> 09:31:47.639
And you can still have that attention on your thighs,

2452
09:31:48.400 --> 09:31:53.160
and you can notice how your figs feel. They be

2453
09:31:53.879 --> 09:32:11.440
noticed that they are relaxing more deeply as you focus

2454
09:32:11.639 --> 09:32:17.400
now on the bottoms of your legs, mashines and your

2455
09:32:17.480 --> 09:32:23.879
car muscles, of the bones between your knees and your

2456
09:32:23.959 --> 09:32:36.800
feet incorporate, and of course your ankles so important in

2457
09:32:37.000 --> 09:32:42.160
anyone's had, even like the slightest sprain of an ankle.

2458
09:32:43.160 --> 09:32:44.279
Who knows how.

2459
09:32:45.800 --> 09:32:56.120
How much we take our encourse are granted. And it's

2460
09:32:56.199 --> 09:32:58.279
kind of strange in a way when you think that.

2461
09:33:00.839 --> 09:33:04.800
You know, logically, our wrists are a lot thinner than

2462
09:33:04.959 --> 09:33:09.040
the rest of our arms, which is okay. It doesn't.

2463
09:33:09.559 --> 09:33:12.599
I can't see any problem with that, you know, just

2464
09:33:12.720 --> 09:33:20.400
picking stuff up by our ankles so much thinner than

2465
09:33:20.440 --> 09:33:29.519
the rest of our legs, and from a physics perspective

2466
09:33:30.680 --> 09:33:35.120
or logical even doesn't really make sense. For all, this

2467
09:33:35.400 --> 09:33:44.160
weight will ultimately be resting on your ankles then leading

2468
09:33:44.239 --> 09:33:57.160
to your feet, a thin area, thin bone. Yeah, it

2469
09:33:57.360 --> 09:34:03.239
does so much great work. Supports us, supports our body

2470
09:34:04.559 --> 09:34:15.040
for a lifetime, helps us to balance, helps you to

2471
09:34:19.040 --> 09:34:28.239
get her around and be mobile. There's the calf muscles.

2472
09:34:28.319 --> 09:34:34.160
Of course, when I.

2473
09:34:34.279 --> 09:34:37.199
Was younger, I couldn't see the point in calf muscles.

2474
09:34:37.959 --> 09:34:42.680
I didn't seem to do anything. Okay, if I walked

2475
09:34:42.680 --> 09:34:45.480
around on tiptoes, then my cloth.

2476
09:34:45.360 --> 09:34:49.120
Muscles get some work. And of course that's not true.

2477
09:34:49.239 --> 09:34:53.239
The carf muscles are being used. And then we use

2478
09:34:53.319 --> 09:34:53.800
her legs.

2479
09:34:59.559 --> 09:35:00.040
You sho.

2480
09:35:03.599 --> 09:35:04.919
Dare to protect.

2481
09:35:06.480 --> 09:35:07.599
Your lower legs.

2482
09:35:11.639 --> 09:35:16.239
Shaped in a way at most as a protector with

2483
09:35:16.360 --> 09:35:28.040
the bone leading of course to your ankles.

2484
09:35:30.879 --> 09:35:31.559
In your feet.

2485
09:35:36.319 --> 09:35:37.959
I'm not going to focus on your feet.

2486
09:35:38.040 --> 09:35:39.599
I'm just going to focus on the legs.

2487
09:35:41.720 --> 09:35:43.000
I realize.

2488
09:35:44.639 --> 09:35:46.839
Now that I've mentioned your feet it would.

2489
09:35:46.680 --> 09:35:49.839
Be a decision on them anyway.

2490
09:35:49.959 --> 09:35:52.599
So maybe I should focus on your feet a little bit.

2491
09:35:56.599 --> 09:35:58.720
You can't have the men in awareness.

2492
09:36:00.360 --> 09:36:03.279
The same machine and your thighs.

2493
09:36:03.199 --> 09:36:06.120
In your awareness, even though we haven't.

2494
09:36:05.879 --> 09:36:11.360
Been focusing on your thighs for a few minutes, and

2495
09:36:11.519 --> 09:36:26.120
we're focusing on your ankles. To that sensation of comfort

2496
09:36:28.839 --> 09:36:40.800
in your thighs, and there's that movement of energy because

2497
09:36:40.839 --> 09:36:47.800
the dies hold lots of different sensations. Of course, there's

2498
09:36:47.839 --> 09:36:52.599
the muscles, the biggest strong muscles that we have in

2499
09:36:52.680 --> 09:37:06.480
our eyes. Put the skin on the outside of the thighs,

2500
09:37:07.519 --> 09:37:11.959
as in the outside of all of our body. It

2501
09:37:12.080 --> 09:37:23.639
can be very sensitive, sensitive to the touch, sensitive to temperature.

2502
09:37:30.199 --> 09:37:37.720
And inside your thighs the bones, there's the muscle, there's

2503
09:37:37.800 --> 09:37:44.760
the blood, vessels, the archies, all this stuff inside your thighs.

2504
09:37:49.120 --> 09:37:50.839
And I guess sometimes.

2505
09:37:51.040 --> 09:37:53.559
It'd be nice if you can actually put your fingers

2506
09:37:54.839 --> 09:38:00.879
inside your thighs and the method so you can message

2507
09:38:00.919 --> 09:38:04.040
on the outside, of course, but to be able to

2508
09:38:04.120 --> 09:38:07.319
get deep into the muscles, to have to.

2509
09:38:07.440 --> 09:38:14.040
Just message inside your addies, message in the bones of your.

2510
09:38:14.080 --> 09:38:26.680
Legs with the veins and just gently held fies.

2511
09:38:30.319 --> 09:38:31.639
And you can move it down.

2512
09:38:33.680 --> 09:38:39.959
Message inside your knees. Some message and these bones with

2513
09:38:40.319 --> 09:38:46.599
healing with fingertips, spreading the healing unity deep.

2514
09:38:46.480 --> 09:38:47.519
Into the joys.

2515
09:38:55.120 --> 09:38:56.559
Of course, of the back of.

2516
09:38:56.599 --> 09:39:02.760
The word you mean the inside grease you need is

2517
09:39:04.400 --> 09:39:06.080
it's a really sensitive area.

2518
09:39:08.080 --> 09:39:08.400
Mm hm.

2519
09:39:09.080 --> 09:39:10.959
That's very nice when it's stroking.

2520
09:39:12.400 --> 09:39:15.720
That might be because it's an area that's not really

2521
09:39:15.919 --> 09:39:23.440
touched very often. It's almost like a hidden plant, a crease.

2522
09:39:25.559 --> 09:39:25.879
Legs.

2523
09:39:26.000 --> 09:39:29.680
It's almost like a part that.

2524
09:39:31.440 --> 09:39:42.720
Has a sensitivity is a little bit different. Of course,

2525
09:39:42.760 --> 09:39:56.440
it's protected by your legs. Imagine putting things into that grease.

2526
09:39:56.959 --> 09:39:57.879
On the lex.

2527
09:40:04.239 --> 09:40:11.680
Two legs. Just message with fingertips, let's man tips down inside,

2528
09:40:13.400 --> 09:40:22.040
massage in the muscle tissue we can of course, Fielder,

2529
09:40:23.639 --> 09:40:25.120
what of the thease.

2530
09:40:26.440 --> 09:40:37.080
Eating with your fingertips, Then you should go down.

2531
09:40:39.720 --> 09:40:40.919
To your car bottles.

2532
09:40:41.360 --> 09:40:42.639
And that's the part I'd.

2533
09:40:42.480 --> 09:40:44.160
Like to be able to read.

2534
09:40:45.080 --> 09:40:50.440
Put my finger tips, step inside and car bottles a

2535
09:40:50.639 --> 09:41:06.480
massage every single tissue of that muscle, healing hearts and

2536
09:41:06.760 --> 09:41:14.480
doing the same in hills and it's largin can be stricken,

2537
09:41:14.680 --> 09:41:22.680
the bones can be stricken, seeming the loving way because

2538
09:41:22.720 --> 09:41:29.199
he deserves to be treated as the precious bones.

2539
09:41:28.839 --> 09:41:29.279
That they are.

2540
09:41:30.879 --> 09:41:34.680
That makes are so precious as in all the arts

2541
09:41:34.720 --> 09:41:35.639
and out body.

2542
09:41:37.919 --> 09:41:52.639
And the precious of any tool. Okay, we start to.

2543
09:41:54.160 --> 09:41:59.879
Think about it makes in this way.

2544
09:42:04.720 --> 09:42:07.720
Change show perspected.

2545
09:42:09.919 --> 09:42:15.360
What it seemed to stop.

2546
09:42:17.279 --> 09:42:37.599
The mix shows points. Let's as my hands, the muscles

2547
09:42:41.639 --> 09:42:43.319
apeaking that.

2548
09:42:44.800 --> 09:42:50.599
Listen, just the show.

2549
09:42:52.279 --> 09:43:00.599
I h.

2550
09:43:02.680 --> 09:43:23.120
H the strength speaking at h.

2551
09:43:43.959 --> 09:44:03.599
M h m hm, h m hm. You're up the street.

2552
09:44:04.199 --> 09:44:08.319
M Why there It still