June 10, 2025

(no music) (5 hours) #48 Comfort Chart - Stress & Pain Relief (Jason Newland) (10th June 2025)

(no music) (5 hours) #48 Comfort Chart - Stress & Pain Relief (Jason Newland) (10th June 2025)
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Hello, and welcome to Jasonnewland dot com. My name's Jason

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Newland and I'm here cuddling my little boy, Vinnie Vinnie

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Solo solo. That was him saying no by flapping his ears.

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Well maybe it's he might have been saying hello. I

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don't know, so please only listen when you can safety

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close your eyes. This is going to be a stress

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and pain relief session. Stress and pain relief. Yeah, stress

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and pain relief. That's it. So it's one of those

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recordings which basically can be listened to whether you're trying

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to reduce your stress or whether you're trying to reduce

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your chronic pain. So you must know cause of the

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chronic pain if that's why you're listening, and get permission

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from your doctor before listening. Now, I'm not really going

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to ask you to do much. I'm just gonna waffle on.

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Then he's going to fidget a little bit until he

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gets comfortable and then hopefully he will settle down. He's

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a little bit thrown off because I haven't got my

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chair in recline position, so my feet are on the ground.

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Because when I've got in a reclined position, my neck

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goes back and it's a little bit uncomfortable sometimes to

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talk like that because it's yeah, it's almost my neck

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is at a weird angle. Sometimes I'm makey doing that,

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but you know, it depends. But he's calmed down now,

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so I'm just going to talk and maybe you can

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feel different. So let's do a quick kind of body scan.

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Just focus on how you're feeling. How does your face feel,

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how does your head feel, your eyes, your jaw, your neck,

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How does your shoulders feel, your arms, your wrists, your

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hands and your fingers. How does your back feel? How

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does your chest and your stomach feel, your hips, your legs,

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your feeds, and your toes. Now, I can't focus on

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a particular part of your body to relax, because I

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don't know what part of your body needs the most

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attention to let go to feel different. What you can

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do now, you can just focus on that part of

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your body which maybe has been problematic. And if you're

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listening for stress relief, well, I find there's usually a

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part of my body that feels the most stress, the

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most uptight. Quite often that'll be maybe in my lower

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my lower back, maybe sometimes my back of my neck.

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My shoulders used to be in my stomach when I

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had stomach muscles, but now it's just flab there, So yeah,

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I don't get so much tension in my belly anymore.

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But we're all different, we all feel it differently. Some

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people would feel it in their forehead and their eyes,

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the jaw, a tense jaw. So you can just focus

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on where that feeling is that you'd like to change,

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that you'd like to for it to feel different. And

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we're going to do something a little bit different. We're

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going to focus on the comfort level. How comfortable is

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it from zero or maybe minus zero, so minus fifty

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to plus fifty or minus twenty to plus twenty, Where

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would it be on that scale of comfort? Where is

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it now? And now focus on the other parts of

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your body, you know, as a whole, Where are those parts?

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How does the rest of your body feel on that

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scale of comfort in this moment?

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And now.

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As you focus on your mind, where is your mind

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on that scale of comfort? And is there a part

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of your body that feels really really comfortable? So if

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you can surge through your body, notice a part of

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your body that feels really like the most comfortable out

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of your entire body, And where is that on the

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scale now as you listen to my voice, maybe that

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feeling's going up. And as you focus now on the

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initial feeling, no desist there's any change on the scale there.

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Perhaps it's feeling more comfortable now even though I haven't

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actually done anything. But then again, how often do feelings

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change apparently on their own anyway, without any obvious reason.

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Now again, focus on the rest of your body. What

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level of comfort is the rest of your body? Now?

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Has that changed? How much has that increased? It might

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just be a sense of well being. It might just

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be that you're giving attention to a feeling of comfort

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that was already there, but you just weren't paying attention

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to it before, but now you are. The whole thing,

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isn't that we we notice things that we focus on.

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It's It's an old game that I used to play

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when I was a kid. Me and my brothers. We

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used to like decide for a journey. I'm going to

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notice yellow cars, and I tell my brothers, you notice

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the red one, and you notice blue cars. And when

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we got to the journey, or maybe we got to

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the the petrol station or whatever, you know, we would

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sort of I tell them that we'd all count and

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would share how many we found. And it's amazing how

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many yellow cars I noticed that I wasn't noticing before.

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That's the one thing that amazed me.

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They were.

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A thing that surprised me is my brothers never played

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the same They didn't play the game. They're always just like, oh,

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I forgot, why do you say you're going to do it? Then?

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But what we focus on is often what we get

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more of. It's almost like we're requesting it in a

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weird way. So as you focus on your mind, how

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does your mind feel on that scale of comfort? Maybe

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your mind slowed down, maybe the volume has reduced, maybe

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your internal dialogue has changed somehow. Some people may find

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that their internal dialogue, your internal dialogue almost slows down

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to the speed of my voice and feels relaxing. And

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this type of speed and relaxing voice is often incompatible

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with worrying about things. It doesn't fit together. You know,

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someone says to me, all, how you doing us? So, yeah,

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I'm just worried. You know, sound worried? Yeah, just it's

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just concerned. Mm hmm, yeah, really angry? Ye're angry? Yeah? Yeah,

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it doesn't really fit, does it? When your voice is slower,

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not in a controlled way, but just in a natural way,

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you know, not even like I think they'refore, you know,

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not that kind of because that can be quite angry

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and tense. So you're not necessarily emphasizing every syllable. There's

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a much quieter, a much slower pace. And now as

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you think and focus again on the most comfortable part

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of your body, where is that now on the scale

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of comfort? The scale of comfort? I think I'm going

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to call this recording that the scale of comfort. It

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sounds like a book. Maybe maybe it could be a book,

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a very boring book. Maybe you're starting to notice the

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emotions changing your emotions, because often I find that when

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you pretty much give yourself permission to relax, give yourself permission,

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it takes some time out and listen to me. There's

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my stomach gurgles. I think it's time to eat. That's good,

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not that my I don't think I really need to

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eat too much. The one title of a recording that

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you're never going to hear me do is how to

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stop being distracted. I'm clearly easily distracted. I distract myself seriously.

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If a fly flew past I might spend the next

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hour talking about a fly living in a tree knitting

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hats for a living. I don't know. You may have

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noticed a lightness within you, a lightness, a kind of

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or maybe a sense of relief, and those feelings of

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your mind. It's your focus on your mind, and all

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of those different comfort levels maybe start to kind of

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mix together, maybe become mildly overlapping, perhaps even from a distance,

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looking the same rising up. And the thing is, as

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you are in touch with the feelings that come from

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noticing the comfort levels in your body and in your

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mind raising there can be a sense of maybe a

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sense of achievement, just something nice to know that, because

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sometimes feeling good is just nice to feel good. It's

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nice to feel uplifted. It's nice to feel comfortable for

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no reason, just to enjoy the feeling of positivity, the

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feeling of pleasure. Maybe even a sense of enthusiasm coming through.

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I'm not sure why I said enthusiasm instead of just enthusiasm.

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That's a bit with a weird way to say it. Enthusiasm.

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I guess that's what happens when I don't prepare what

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I'm about to say. I don't think that would come

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as a shock to anyone that I'm not reading off

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a script. Yeah, probably wouldn't have anything about flying the script,

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or probably wouldn't have me correcting myself on my pronunciation.

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I always thought that that word should be pronounced pronunciation,

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because about how you pronounce a word in my stomach gurgling. Wow.

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I guess it's also, from my perspective, can be useful

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to take a break from seriousness, have a rest from drama,

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or that internal moaning voice that you maybe we all

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have at times, that negativity that sometimes if it's not

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kept in check and get a little bit out of hand,

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sometimes needs to be put back in its box. Well,

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you could say tension and any kind of unpleasant feelings.

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Sometimes I need to be put onto the naughty step.

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My gurgling tummy needs to be put onto the naughty

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step as well. I think, mind you, that would annoy

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the negativity, wouldn't it. Imagine if the negativity was on

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the naughty step, would my gurgling tummy it's just been

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moaning the whole time. Why'd you keep gurgling? Why'd you

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keep gurgling? Maybe not? The problem is my stomach. I'd

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have to be there as well, wouldn't it. I can't

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take my stomach off, so it'd be me sitting there

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on the naughty step, and there's no room for anything else.

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I got such a massive bump, So yeah, i'd take

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up all the step, all of the naughty steps. I

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probably wouldn't be able to. There'd be no room for negativity.

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There's no room for negativity. It gets pushed away, or

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there's a chance it might be on the step, but

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I actually sit on it and squash it, so that

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negativity squashed. Those bad feelings are just squashed by my

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big fat bump. So those feelings that were there before.

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Squashed.

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And that's not a good sound effect for what would

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sound like, because unless my bomb was wet. I suppose

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I'd just got out of the swimming pool. I say,

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the swimming pool, like I go swimming. Yeah, I can't

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remember last time it's swimming, probably thirty five years ago, probably,

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So maybe getting out of a bath and just sitting

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down so I could get out of the bath and

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just sitting down on a concrete steps. I said, that's

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a naughty step. You wouldn't want to be sitting on

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that step before I sat down, So Yeah, definitely, it

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would pretty much get rid of all because say, not

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just negativity. I mentioned, all the neighbors would move out

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as well. Probably the whole road would probably go running.

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Less.

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Of course I had some clothes on, but anyway, we

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don't really need that visual do I said it before,

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but no one seems to believe me. I'm actually taller

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when I sit down. Then I don't want to stand

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up because my big bomb so so when I sit down,

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my head actually touches the ceiling when I sit on

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the floor. Some may argue, what's that god I do

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with the subject at hand. Maybe it's a distraction. I

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don't know, I'm not sure. Ultimately, it's about how you feel.

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How do you feel now compared to how you felt before?

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That's really all that matters is the listening to me

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is real accent, and when you relax, your whole body

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feels different, Your mind slows down, your emotions change, You

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feel lighter as a person emotionally, maybe even physically. What

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could happen, though, unfortunately, because of what I've been saying,

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you might now have a choice to make. So whenever

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you feel sorry, and you're like, we always feel sorry

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for ourselves. Sometimes I do, and maybe you get a twinge,

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or you get that feeling of discomfort that you used

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to have. You suddenly start thinking of my big fat

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bum sitting on the naughty step, water dripping everywhere, neighbors

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running screaming. A weird visual, But helicopters flying over all

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you can see is just my head sticking out of

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the ceiling, out of the roof, because I'm much taller

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when I sit down. I don't know why it'd be helicopters,

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to be fair, just dropping down some clothes for me

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to put on, not like I'm King Kong or something. BlimE.

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Me would probably just be normal size clothes. Maybe, but

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perhaps that image tickles you. And I don't mean like

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like being tickled under your armpits or whatever. I can't

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remember the last time I got tickled under my armpits.

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I had a girlfrien. It did it once, and I

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did a massive fart because I was laughing. I did

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a massive fart and that made me laugh, but it

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seemed to ruin the moment. That's what I said to her.

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You know, I made it made a thing like in future,

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no more tickling at funerals. So you kind of that

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was okay after that, they have to have boundaries sometimes,

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So how do you feel, how you feeling physically, how

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you feeling in your mind overall? On that comfort chart?

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Where are you if you put it all together, where

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are you on that comfort chart? Maybe it's all blurred

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into one. Maybe you don't even care now about the

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comfort churet. Perhaps you're just enjoying how you feel right now, calm, loose, positive.

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Maybe there's just very little going on in your mind

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because you don't need to think about anything, and it

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00:29:42.119 --> 00:29:44.960
feels so nice to just take a break from that,

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feels so nice to give yourself permission to relax deeply.

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And that brings us to the end of this recording.

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Remember to be kind to yourself, because you do deserve

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to be happy and be gentle with yourself. You deserve

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to feel safe, lots of love.

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Bye.

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Relax in a more deep and meaningful way, maybe in

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a way that can not just allow you to feel

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calmer now and throughout the time we've spend together here,

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not just relaxed at the end of the recording when

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it's finished and you can enjoy that sense of comfort

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and peace, but also I think it would be nice

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00:31:42.839 --> 00:32:02.640
to have those feelings of relaxation continue for longer after

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the recording has ended, so that you can still benefit

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from listening to my voice, maybe in a few hours time,

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perhaps tomorrow, and then by listening regularly, especially if you

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find like some people do and myself as well. I

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sometimes I find one particular recording that really resonates with me,

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and I'll just listen to it over and over again

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00:32:59.519 --> 00:33:11.839
every morning in every evening. There was this recording from

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We're going back to about nineteen ninety nine. It wasn't hypnosis,

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but it was a guided visualization, so it kind of

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was hypnosis really, and I managed to find it again

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and it still has the same effect on me, And

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part of it was the person's voice relaxed me, just

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felt so peaceful, and I'd look forward to listening to

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her in the morning and in the evening. And I

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knew before even pressing the play button that since I've

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done that pressed the play button. This was in the

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days of CD players press the play button, if that

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00:34:37.719 --> 00:34:41.760
it might have even been a tape tape recorder. I'd

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lie down on the bed and then even without necessarily

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listening to her words, because I had to memorized. Really,

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it was as if my body knew exactly what to do,

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and the muscles just almost went into automatic relaxation, and

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I remember my mind would slow down. Now. Now, I

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00:35:54.559 --> 00:36:01.079
was listening to this recording in the early days of

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00:36:01.159 --> 00:36:11.880
learning hypnosis, and long before I ever made any videos

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00:36:12.000 --> 00:36:16.719
or audio recordings myself, because I didn't start doing that

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00:36:16.840 --> 00:36:19.039
till two thousand and six.

280
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I knew, I knew how.

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Helpful I found being able to just let go, to

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00:36:46.960 --> 00:36:59.880
have that trust in the person that I'm listening to, no,

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00:37:00.239 --> 00:37:08.159
that it's going to be just as relaxing, if not

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00:37:08.280 --> 00:37:17.599
more so. Each time you hear my voice, you may

285
00:37:17.639 --> 00:37:29.239
feel the same. Some people have been listening to me

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00:37:29.440 --> 00:37:43.400
for over a decade, maybe not solidly, obviously not twenty

287
00:37:43.400 --> 00:37:51.400
four hours a day, but maybe people come back. Some

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00:37:51.440 --> 00:38:06.280
people may be listen every day. And something that I

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00:38:06.320 --> 00:38:22.360
do which you may not realize by listening is when

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00:38:22.639 --> 00:38:38.119
I record these recordings. Now, for example, I also am

291
00:38:38.360 --> 00:38:52.159
affected by the words that I say. So if I

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00:38:52.199 --> 00:38:59.519
set you focus on your feet, notice your feet relaxing,

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00:39:03.039 --> 00:39:10.960
I will be focusing on my feet. I will be

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00:39:11.039 --> 00:39:28.639
noticing my feet relaxing. If I said focus on your

295
00:39:28.719 --> 00:39:40.719
hands and maybe notice the difference between each hand, Perhaps

296
00:39:40.960 --> 00:39:47.639
notice the air in the room, the temperature of the room.

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00:39:49.519 --> 00:39:59.880
On the backs of your hands, you may start to

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00:40:00.480 --> 00:40:08.559
notice what almost feels like a very light breeze, even

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00:40:08.599 --> 00:40:12.840
though there may not be any type of breeze at

300
00:40:12.880 --> 00:40:25.880
all where you are right now. And as you become

301
00:40:26.519 --> 00:40:40.880
aware of your hands, I'm also aware of how relaxed

302
00:40:41.159 --> 00:41:04.960
my hands are feeling now, and when it comes to

303
00:41:06.480 --> 00:41:12.519
potentially drifting off to sleep, which may be the reason

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00:41:12.840 --> 00:41:29.159
you're listening, I also feel drowsy when I make these recordings.

305
00:41:33.800 --> 00:41:50.199
I also notice my mind drifting. In fact, at times

306
00:41:52.280 --> 00:42:06.440
I've actually fallen asleep without even noticing, and then I

307
00:42:06.559 --> 00:42:17.920
carry on talking. And it's only when I listen back

308
00:42:18.119 --> 00:42:27.079
to do the editing I hear snoring and I think,

309
00:42:27.519 --> 00:42:37.280
I don't remember snoring. I remember talking. Was this snoring

310
00:42:37.639 --> 00:42:44.360
was a pig turned up? That's why I sound like

311
00:42:44.440 --> 00:42:55.559
when I snare and I get really into the whole experience.

312
00:43:03.480 --> 00:43:12.920
I don't know how you feel, how relaxed you feel

313
00:43:12.960 --> 00:43:23.559
in your feet, how relaxed you feel in your hands.

314
00:43:38.639 --> 00:43:50.880
I have noticed more and more that the more relaxed,

315
00:43:52.599 --> 00:44:07.199
deeper level of comfort, HM you feel, the easier your

316
00:44:07.280 --> 00:44:30.840
breathing becomes. It's almost like that additional muscle relaxation. So

317
00:44:30.920 --> 00:44:54.119
this allows you the breath easier without necessarily focusing on

318
00:44:54.159 --> 00:45:23.039
your breath, however, being able to notice the ease in

319
00:45:23.199 --> 00:45:50.400
which you breathe so naturally, you breathe so very easily

320
00:45:51.960 --> 00:46:38.719
and smoothly. Whenever I imagine my breathing improving, when I've

321
00:46:38.760 --> 00:46:54.559
got my eyes closed, I tend to visualize a beautiful

322
00:46:54.719 --> 00:47:10.519
field with trees and flowers, yes, producing all that life

323
00:47:10.679 --> 00:47:46.280
giving oxygen. It feels nice two if nothing else, just

324
00:47:46.760 --> 00:48:25.159
taking some time away from everything, enjoying that feeling of peace,

325
00:48:30.159 --> 00:49:14.679
serenity with a joyful heart. Time seems to just drip by,

326
00:49:19.199 --> 00:50:09.039
so very slowly, relaxed, so deeply peaceful, completely unattached to

327
00:50:09.920 --> 00:51:06.880
any thoughts whatsoever in this moment, completely free, noticing that

328
00:51:14.440 --> 00:52:01.000
your mind has slowed down. Slowed down because nothing really

329
00:52:01.199 --> 00:52:31.800
requires your attention. You can enjoy the physical sensations of

330
00:52:31.960 --> 00:52:44.440
allowing the stress to drip out of your body, to

331
00:52:44.519 --> 00:53:09.239
appear out of every part of your body, being released

332
00:53:14.480 --> 00:53:54.199
from your brain in your mind, Slowly but surely, the

333
00:53:54.400 --> 00:54:48.239
muscle sing les relax rex so very deeply res so deeply,

334
00:55:06.039 --> 00:55:16.199
and the feelings, the pleasant feelings in your arms and shoulders,

335
00:55:34.119 --> 00:56:16.760
deepening each part of your body further and deeper and deeper. Noticine,

336
00:56:17.039 --> 00:56:43.599
the feelings in the back of your neck, the feelings

337
00:56:43.760 --> 00:57:32.639
in your wrists, muscles, in front of your body. I

338
00:57:32.800 --> 00:58:22.239
also feeling peaceful deeply. There's a sense of peace spreads

339
00:58:22.280 --> 00:59:01.880
through your fairy core. Even when you focus on your mind,

340
00:59:13.760 --> 01:00:24.280
your mind becomes eve and slower, even deeper, really, so

341
01:00:24.880 --> 01:01:24.880
very slow. His stomach, he's full in your stomach, your back.

342
01:01:30.280 --> 01:01:59.119
Notice Notice how relaxed you now feel in the hole

343
01:01:59.440 --> 01:02:31.199
of your back. Back in a spy from your brain,

344
01:02:31.679 --> 01:02:39.480
all the way down the middle of your back, sending

345
01:02:39.760 --> 01:03:14.079
and receiving millions of messages every day, deepcomfort, increasing deeply

346
01:03:14.639 --> 01:04:19.920
exed you mes relegs, spreading those signals down a spine

347
01:04:20.039 --> 01:04:42.880
or cord into air, every part of your body, your

348
01:04:43.000 --> 01:05:31.519
shins and your calf, muscles, your elbows, feelings of peace

349
01:05:34.480 --> 01:05:48.400
and tranquility spreading through your body, tips of your toes,

350
01:05:52.679 --> 01:06:04.880
to your eyes, your fingers, all wait till you lower back,

351
01:06:16.719 --> 01:07:19.800
letting her read the thinker, peace drifting mind just wandering away,

352
01:07:29.320 --> 01:07:31.320
happy to let go.

353
01:07:34.760 --> 01:07:35.719
Let go.

354
01:07:40.559 --> 01:08:41.159
Completely, let go, so tranquil, the whole body enjoying a

355
01:08:41.439 --> 01:10:56.680
sense of listening. Guy he for more peace, for joy,

356
01:11:02.439 --> 01:11:39.039
the space, this space of peace and safety, so firy

357
01:11:42.159 --> 01:13:41.039
fy relaxed, letting go. Maybe we can just focus on

358
01:13:41.199 --> 01:14:15.760
the different parts of your body, just to notice a

359
01:14:16.079 --> 01:14:18.319
forehead in your eyes.

360
01:14:51.239 --> 01:14:57.520
U so this.

361
01:15:17.479 --> 01:16:36.920
Noticing the sense of complete freedom, absolute freedom, prif prif

362
01:16:50.239 --> 01:18:37.680
hee's for energy peace, to breathe such easier loose you

363
01:18:37.920 --> 01:19:27.760
may have you may not have noticed your mind drifted peaceful,

364
01:19:41.800 --> 01:20:01.960
move even more deeply in the direction of total bliss

365
01:20:02.199 --> 01:21:58.760
for pace, bliss for pace, terreft, total peace. Come soap, calm,

366
01:22:10.479 --> 01:23:22.319
letting go, peace with mind rex forty. So relaxed, so relaxed.

367
01:23:46.800 --> 01:24:13.600
Your body feels almost invisible, So the very relaxed. I'm peaceful,

368
01:24:20.000 --> 01:25:30.079
so peaceful, relax liquor. And you could start to notice

369
01:25:30.479 --> 01:25:39.520
that you are feeling more relaxed, even though I've not

370
01:25:41.239 --> 01:25:51.920
purposely focused your mind upon that sense of physical comfort

371
01:25:52.680 --> 01:25:59.520
that is growing within you throughout your body, and your

372
01:25:59.600 --> 01:26:10.199
mind starts to slow down, And that could be almost

373
01:26:10.359 --> 01:26:19.920
in recognition of I guess my speech not being particularly fast,

374
01:26:26.479 --> 01:26:36.840
and things just generally feel calmer. Just by listening to

375
01:26:37.000 --> 01:26:45.600
my voice, you give yourself an opportunity to take a

376
01:26:45.720 --> 01:26:52.520
break from the day, take a break from your life

377
01:26:53.680 --> 01:27:02.119
as it is, and to give yourself a rest, giving

378
01:27:02.159 --> 01:27:09.640
yourself permission to take some time off and to allow

379
01:27:09.840 --> 01:27:15.960
your body to relax and allow your mind to slow down,

380
01:27:20.039 --> 01:27:27.760
which in turn releases the tension and he stresses that

381
01:27:27.920 --> 01:27:37.600
you had in your body. It's almost as if the

382
01:27:37.720 --> 01:27:42.720
parts of your body just open up, allowing the negativity

383
01:27:43.039 --> 01:27:54.920
out and at the same time replacing that negativity with

384
01:27:55.560 --> 01:28:05.159
positive heathing energy, which then fills your body up and

385
01:28:05.319 --> 01:28:17.479
your mind to also starts to appreciate those feelings of

386
01:28:18.720 --> 01:28:38.199
increasing confidence, an almost uplifting feeling, positive healing, an energy

387
01:28:38.600 --> 01:28:49.159
that spreads through your body like a wave of comfort.

388
01:28:53.960 --> 01:29:03.359
And all this comes from just allowing your self a

389
01:29:03.479 --> 01:29:08.800
few minutes, maybe half an hour, however long you want

390
01:29:08.840 --> 01:29:21.640
it to be, to just rest and allow your mind

391
01:29:21.840 --> 01:29:32.600
and your body to almost reset itself to the settings

392
01:29:32.760 --> 01:29:48.319
of comfort and relaxation, calmness, which allows more room for

393
01:29:49.760 --> 01:30:01.720
feelings of pleasure and happiness to move around your body

394
01:30:03.560 --> 01:30:09.960
and into your mind, almost as if your mind and

395
01:30:10.079 --> 01:30:21.600
your body are sinking together, almost mirroring each other with

396
01:30:22.079 --> 01:30:36.079
that growing positivity and calmness, and it feels nice. It

397
01:30:36.239 --> 01:30:42.119
really does feel nice to know that you are the

398
01:30:42.279 --> 01:30:55.560
one that has allowed yourself to feel more comfort and

399
01:30:55.800 --> 01:31:09.640
to experience more of this deep relaxation spreading throughout your body.

400
01:31:16.640 --> 01:31:21.960
And as I focus on each part of your body,

401
01:31:24.359 --> 01:31:36.399
you can notice that that part becomes even more relaxed

402
01:31:38.439 --> 01:31:47.279
just by focusing on it. It becomes even more calm

403
01:31:47.520 --> 01:31:58.239
and comfortable just by focusing. And as I move down

404
01:31:58.479 --> 01:32:06.079
your body, starting at your head, the parts that you've

405
01:32:06.399 --> 01:32:16.319
already focused on will continue to relax deeply, and those

406
01:32:16.520 --> 01:32:23.199
parts that we've not yet focused on or just automatically

407
01:32:27.000 --> 01:32:35.800
release any remain intention in anticipation of even more comfort

408
01:32:37.079 --> 01:32:47.800
about to come. Now, I'm going to start by focusing

409
01:32:48.479 --> 01:32:54.960
on your forehead. Just being aware of the feelings of

410
01:32:55.039 --> 01:33:05.319
your forehead and any background sounds like mister Herbert the

411
01:33:05.439 --> 01:33:10.800
pigeon can just allow you to feel even more relaxed.

412
01:33:14.720 --> 01:33:20.800
Just means you're in the moment. This isn't this isn't

413
01:33:20.840 --> 01:33:28.840
a sterile environment. This is the world. I live in

414
01:33:28.920 --> 01:33:41.199
the countryside, so there's lots of nature sounds around. So

415
01:33:41.319 --> 01:33:46.399
as you focus on your forehead. Just notice how it

416
01:33:46.720 --> 01:33:56.600
becomes even more relaxed as you focus only on my

417
01:33:56.880 --> 01:34:06.399
voice and that part of your body. Moving down to

418
01:34:06.560 --> 01:34:19.479
your eyes, focusing on your eyes, noticing how your eyelids

419
01:34:19.760 --> 01:34:26.760
feel so heavy yet so light at the same time,

420
01:34:30.159 --> 01:34:40.800
and all the muscles around your eyes relaxing completely. Moving

421
01:34:40.920 --> 01:34:48.079
your focus down to your mouth, your lips, your tongue,

422
01:34:49.319 --> 01:34:57.279
your teeth, and your gums, the whole of your mouth relaxing,

423
01:35:00.760 --> 01:35:11.000
calm and lease. As you focus now on your jaw,

424
01:35:14.079 --> 01:35:17.640
not just the parts of your jaw near your mouth

425
01:35:18.439 --> 01:35:22.760
and your chin, but all the way up the size

426
01:35:22.800 --> 01:35:29.640
of your face to your ears, the hole of your jaw,

427
01:35:32.279 --> 01:35:59.359
feeding more relaxed and calm. Focusing on your neck, the

428
01:35:59.479 --> 01:36:07.039
front of your neck and your throat relaxing and loose

429
01:36:07.760 --> 01:36:17.359
and calm. The side of your neck, the right and

430
01:36:17.600 --> 01:36:30.239
left side of your neck, relax and loose and calm.

431
01:36:36.600 --> 01:36:43.279
And now the back of your neck, focusing on the

432
01:36:43.520 --> 01:36:53.960
back of your neck, letting go of any tension that

433
01:36:54.159 --> 01:37:03.000
may have been there before, and enjoying that sense of

434
01:37:04.039 --> 01:37:14.680
increasing comfort and release that you can experience in the

435
01:37:14.800 --> 01:37:27.039
back of your neck. Moving down your back and moving

436
01:37:27.319 --> 01:37:31.680
either side of your spine right from the top of

437
01:37:31.760 --> 01:37:37.279
your back all the way down to the bottom of

438
01:37:37.399 --> 01:37:54.359
your back, down to your lower back, and as you

439
01:37:54.600 --> 01:38:01.920
move up and down your spine, you can feel the

440
01:38:02.119 --> 01:38:17.159
muscles either side of your spine relaxing even more. And

441
01:38:17.319 --> 01:38:24.000
as those muscles relax, that sense of comfort starts to

442
01:38:24.239 --> 01:38:34.640
spread outwards from your spine into both sides of your back,

443
01:38:38.439 --> 01:38:42.119
the top of your back, the middle, and your lower back.

444
01:38:45.640 --> 01:38:52.800
And as you scan gently and slowly up and down

445
01:38:53.000 --> 01:38:58.039
your back, there's the muscles in the top of your

446
01:38:58.159 --> 01:39:08.079
back relax and become looser. The muscles in the middle

447
01:39:08.119 --> 01:39:15.439
of your back also seem to just almost divide from

448
01:39:15.520 --> 01:39:28.920
each other, separating and almost melting, And in your lower

449
01:39:29.039 --> 01:39:40.560
back there seems to be an extra special feeling of comfort.

450
01:39:45.840 --> 01:39:51.960
The spreads into your hips, so down your lower back,

451
01:39:52.279 --> 01:40:00.279
into your hips, into the area where your coxis sore,

452
01:40:03.840 --> 01:40:10.039
and into your buttocks, and all these muscles that spread

453
01:40:12.760 --> 01:40:22.479
from your lower back into your hip area start to melt,

454
01:40:26.960 --> 01:40:39.279
start to really let go. I don't even nowhere about

455
01:40:39.439 --> 01:40:45.439
to focus on your shoulders. Your back and your spine

456
01:40:46.479 --> 01:41:03.239
will continue to let go, continue to relax, m calmly,

457
01:41:07.920 --> 01:41:12.880
and as you focus on your shoulders, you may notice

458
01:41:13.119 --> 01:41:37.239
that they're already feeding really loose, they're already feeding calm,

459
01:41:43.600 --> 01:41:54.560
and they're feeding those muscles. Then move from your neck

460
01:41:56.000 --> 01:42:14.720
into your shoulders. Feel so soft and gentle, so smooth

461
01:42:21.000 --> 01:42:43.439
and calm, and the feeling in your shoulders seems to

462
01:42:43.920 --> 01:42:52.359
spread deep into your shoulders, that sense of relaxation, not

463
01:42:52.920 --> 01:43:06.720
just traveling deeply into your muscles, but also relaxing the

464
01:43:06.880 --> 01:43:16.560
bones and moving all the way to underneath your arms,

465
01:43:19.399 --> 01:43:25.319
relaxing that whole area between the tops of your shoulders

466
01:43:26.680 --> 01:43:44.479
and underneath your arms healing. You feel so relaxed and

467
01:43:44.680 --> 01:43:59.880
comfortable in your shoulders. Who sends that deep healing mess

468
01:44:00.079 --> 01:44:17.039
stitch into your arms and you may feel almost as

469
01:44:17.079 --> 01:44:23.840
if your arms are not even there, because they're so relaxed,

470
01:44:27.039 --> 01:44:37.399
so deeply relaxed, so.

471
01:44:41.600 --> 01:44:58.039
So calm, so.

472
01:45:04.760 --> 01:45:19.800
Loose, not feeling spreading all the way down your arms,

473
01:45:22.560 --> 01:45:52.600
two elbows, including your elbows circumforts spreads or away into wrists,

474
01:45:55.439 --> 01:45:59.239
your forearments and your wrists.

475
01:46:05.439 --> 01:46:06.560
So heavy.

476
01:46:09.920 --> 01:46:51.000
Yet at the same time so light and gentle. Focus

477
01:46:53.680 --> 01:47:30.119
now on your hands, my hands, so peaceful.

478
01:47:31.199 --> 01:47:32.319
In your hands.

479
01:47:50.840 --> 01:48:09.840
There's a sense of real peace. It just seems to

480
01:48:14.119 --> 01:48:34.840
feel so familiar when your hands relax deeply, E is

481
01:48:52.520 --> 01:50:01.439
your things you things sadly yes, finger tips.

482
01:50:07.960 --> 01:50:13.000
M m.

483
01:50:21.319 --> 01:50:24.840
M m.

484
01:50:29.600 --> 01:50:59.880
Moving your attention to the front of your body, so comfortable. Move,

485
01:51:00.119 --> 01:52:27.479
then your focus your legs lo muscles in your thighs,

486
01:52:44.279 --> 01:53:21.720
your knees so relaxed, a carved muscles, and just shins

487
01:53:25.399 --> 01:55:37.600
co puzy four and the faathing and your feet so peaceful,

488
01:55:39.720 --> 01:56:31.800
so calm, so peaceful, so calm, so peaceful, so com.

489
01:56:35.840 --> 01:56:49.680
So peace fall relac sen.

490
01:56:54.800 --> 01:57:15.279
Peace falls calm, allowing that deep relaxation to spread your chest,

491
01:57:15.640 --> 01:57:46.920
in your stomach, so letting go of everything. So I'm

492
01:57:46.960 --> 01:57:53.119
gonna start counting down now from twenty down to one.

493
01:57:59.039 --> 01:58:02.640
You can imagine the way it's like just walking down

494
01:58:02.760 --> 01:58:08.520
some steps and each step or twenty steps, and each

495
01:58:08.680 --> 01:58:21.359
step represents a level of comfort. Each step represents a

496
01:58:21.560 --> 01:58:34.039
deepening of that comfort. And the vervies you walk down

497
01:58:34.159 --> 01:58:46.319
those steps, the deeper and more relaxed you feel. So

498
01:58:47.000 --> 02:02:36.920
starting with number twenty twenty, nineteen, eighteen seventeen sicksting eight

499
02:03:19.680 --> 02:09:45.960
four four see too well five eight nine hey.

500
02:10:45.520 --> 02:13:33.720
Seven four.

501
02:13:38.399 --> 02:14:58.239
Five four.

502
02:18:36.040 --> 02:19:42.520
One. And now as you focus on your eyes, We're

503
02:19:42.559 --> 02:19:54.000
going to count down from ten outs one, focusing just

504
02:19:54.319 --> 02:20:02.239
on your eyes, your eyelids, the muscles around your eyes,

505
02:20:05.280 --> 02:20:13.959
your eye walls themselves, our whole area that makes up

506
02:20:14.079 --> 02:20:30.079
your eye. And as we count down from ten down

507
02:20:30.200 --> 02:20:43.159
to one, whilst focus in on your eyes, you'll become

508
02:20:45.239 --> 02:20:57.319
twice is relaxed with each number counting down that you

509
02:20:57.520 --> 02:21:05.040
may find the all you want to do is just

510
02:21:07.079 --> 02:21:14.239
drift off to sleep. And if that's what you want,

511
02:21:17.280 --> 02:21:29.799
then just allow yourself to do that. Now, focus in

512
02:21:30.200 --> 02:21:37.280
on your eyes. I'm going to begin counting down from

513
02:21:37.479 --> 02:23:47.520
ten down to one right now, ten nine eight seven

514
02:24:46.680 --> 02:30:56.639
y five four three two one two.

515
02:31:05.040 --> 02:31:06.920
Counting down from ten to one.

516
02:31:08.799 --> 02:31:33.079
Ten nine eight seven six five four three two one.

517
02:31:40.120 --> 02:31:43.000
And maybe that was a bit too quick in order

518
02:31:43.079 --> 02:31:47.000
to relax. Maybe it's a bit too fast for you

519
02:31:47.319 --> 02:31:57.000
to notice the calming of your body, maybe even a

520
02:31:57.079 --> 02:32:00.920
little bit of pressure there, like out and down from

521
02:32:01.000 --> 02:32:03.639
ten to one. Would you expect me to do? Man,

522
02:32:04.600 --> 02:32:08.280
expect me to stick go with floppy just because you're

523
02:32:08.360 --> 02:32:09.159
counting down.

524
02:32:14.719 --> 02:32:18.040
We could try it again, but this time I go

525
02:32:18.120 --> 02:32:18.840
a bit slower.

526
02:32:21.040 --> 02:32:25.920
This time, as you focus on the whole of your

527
02:32:25.959 --> 02:32:34.319
body before we focus on your legs, just notice how

528
02:32:34.440 --> 02:32:48.520
your body does start to feel more relaxed with every

529
02:32:48.680 --> 02:33:21.719
number that I count down ten nine, eight, seven, six,

530
02:33:30.159 --> 02:34:39.120
five four three two one, and just notice how how

531
02:34:39.200 --> 02:34:49.280
you feel, generally, how your body feels. It's not necessarily

532
02:34:49.399 --> 02:34:59.879
even about counting down from ten to one. It's that's

533
02:35:00.120 --> 02:35:19.760
space that you have, that space between being active physically

534
02:35:19.959 --> 02:35:28.760
or mentally to just sitting or lying down and just

535
02:35:29.000 --> 02:35:34.879
being there, not doing anything, not saying anything, or needing

536
02:35:35.159 --> 02:35:40.600
to think about anything. So that opens up a space,

537
02:35:41.600 --> 02:35:50.719
you know, a bit of a space, a gap. And

538
02:35:50.840 --> 02:35:55.399
the more I came down from ten to one, the

539
02:35:55.479 --> 02:36:03.479
bigger that gap becomes. So there's that gap of calmness,

540
02:36:04.879 --> 02:36:20.559
of comfort, relaxation. It's a nice feeling, and it moves

541
02:36:22.120 --> 02:36:32.040
those stresses or discomforts physically or emotionally, moves them away.

542
02:36:38.799 --> 02:36:39.799
Allows you.

543
02:36:42.479 --> 02:36:43.000
To just.

544
02:36:46.000 --> 02:36:52.719
Slow down, someone to count again from ten down to one,

545
02:36:53.159 --> 02:37:03.360
and notice that gap widening the gap. And as it widens,

546
02:37:03.440 --> 02:37:09.479
it's almost like the thestress and attention falls into the

547
02:37:09.559 --> 02:38:06.239
gap and gives you that distance, that space. Now, ten nine, eight, seven, six,

548
02:38:19.000 --> 02:39:42.600
five four three two one. How does your body feel now?

549
02:39:55.319 --> 02:40:08.000
Can you notice that? Do you feeling calmer, the feeling

550
02:40:10.360 --> 02:40:37.719
more relaxed, as we now focus on your legs, just

551
02:40:37.920 --> 02:40:59.239
your legs, We're just gonna start with focusing on your thighs.

552
02:41:14.079 --> 02:41:18.399
Of course, it's not the most exciting thing to be doing,

553
02:41:19.159 --> 02:41:25.559
because I'm sure, like most of your body is not

554
02:41:25.639 --> 02:41:37.799
a lot going on right now. Just focusing on the

555
02:41:37.959 --> 02:41:44.000
whole of your thighs, the tops of your thighs, the

556
02:41:44.319 --> 02:41:50.959
sides of your thighs, the bottoms of your thighs, your

557
02:41:51.040 --> 02:41:56.360
outer thighs, and your inner thighs. Basically the whole of

558
02:41:56.440 --> 02:42:04.239
your thigh that leads into your hip and it goes

559
02:42:05.280 --> 02:42:06.319
down to your.

560
02:42:08.239 --> 02:42:08.879
Knee joint.

561
02:42:14.079 --> 02:42:21.280
Now, this is a big area. It's a very heavy area.

562
02:42:21.799 --> 02:42:27.760
It's very strong, probably the strongest muscles in your body

563
02:42:28.520 --> 02:42:42.760
or in your thighs. But I don't think we perhaps

564
02:42:44.799 --> 02:42:57.479
give enough attention to our thighs. Perhaps we don't acknowledge

565
02:42:58.159 --> 02:43:17.559
how important our thighs are to our lives, how much

566
02:43:20.200 --> 02:43:33.680
they actually do for us all through our lives. And

567
02:43:33.799 --> 02:43:36.319
it may seem sound really weird, but.

568
02:43:39.200 --> 02:43:41.079
I think that all of our body.

569
02:43:40.840 --> 02:43:52.360
Parts, especially our thighs, needs some TLC, a bit of love, shone,

570
02:43:53.360 --> 02:44:11.319
a bit of acknowledgment. I thank you gratitude for what

571
02:44:11.440 --> 02:44:20.520
our thighs do for us. And I know this may

572
02:44:20.760 --> 02:44:26.440
sound a bit strange. Maybe you think, why am I

573
02:44:27.200 --> 02:44:29.879
sure that I should be out in the garden hugging

574
02:44:29.959 --> 02:44:37.840
a tree or something. Well, it's hard to set a

575
02:44:37.920 --> 02:44:41.600
microphone up on a tree. That's why I'm doing this indoors.

576
02:44:41.639 --> 02:44:45.159
Otherwise I would be outside hugging a tree. Now I

577
02:44:45.239 --> 02:44:54.000
can't see the television from the tree. If you move

578
02:44:54.079 --> 02:45:03.399
down to your knees gaining such an important part, and

579
02:45:04.000 --> 02:45:08.440
I think we don't necessarily I'll speak for myself here,

580
02:45:10.920 --> 02:45:16.040
I don't necessarily appreciate all that my needs do for

581
02:45:16.159 --> 02:45:22.639
me until I have a problem with my knee. It's occasionally,

582
02:45:22.680 --> 02:45:27.680
if I ever maybe i'll bash it or it's aching

583
02:45:27.840 --> 02:45:34.239
for some reason. It's then that I realize how much

584
02:45:34.360 --> 02:45:38.000
it does. You know, the benefit of being able to

585
02:45:38.920 --> 02:45:48.159
use my legs without any kind of physical discomfort is

586
02:45:49.000 --> 02:45:57.719
a beautiful thing that's possibly not appreciated until it's temporarily removed.

587
02:45:58.840 --> 02:46:05.280
You know that's come. But but as you focus on

588
02:46:05.360 --> 02:46:13.319
your knees, regardless of how your knees feel, you can

589
02:46:13.399 --> 02:46:19.479
have that sense of gratitude and love to your knees

590
02:46:19.639 --> 02:46:31.959
for all that they do for you. And you can

591
02:46:32.040 --> 02:46:36.280
still have that attention on your thighs and maybe notice

592
02:46:36.360 --> 02:46:43.239
how your thighs feel. Maybe you've noticed that they are

593
02:46:45.079 --> 02:47:01.440
relaxing more deeply as you focus now on the bottoms

594
02:47:01.479 --> 02:47:05.879
of your legs, your shins, and your calf muscles, the

595
02:47:06.000 --> 02:47:13.680
bones between your knees and your feet incorporate, and of

596
02:47:13.799 --> 02:47:26.399
course your ankles so important. Anyone that's had even like

597
02:47:26.600 --> 02:47:33.440
the slightest sprain of an ankle knows how how much

598
02:47:33.639 --> 02:47:43.440
we take our ankles for granted. And it's kind of

599
02:47:43.559 --> 02:47:48.920
strange in a way when you think that. You know, logically,

600
02:47:49.280 --> 02:47:52.360
our wrists are a lot thinner than the rest of

601
02:47:52.399 --> 02:47:57.239
our arms, which is okay, it doesn't can't see any

602
02:47:57.280 --> 02:48:02.239
problem with that because we're just picking stuff up. But

603
02:48:02.360 --> 02:48:08.399
our ankles so much thinner than the rest of our legs,

604
02:48:14.799 --> 02:48:19.239
and from a physics perspective or logical even it doesn't

605
02:48:19.280 --> 02:48:25.280
really make sense that all this weight would ultimately be

606
02:48:26.399 --> 02:48:36.440
resting on your ankles then leading to your feet. That

607
02:48:37.000 --> 02:48:45.959
thin area, thin bone. Yeah, it does so much great work.

608
02:48:48.120 --> 02:48:57.639
Supports us, supports our body for a lifetime, helps us

609
02:48:58.319 --> 02:49:06.840
to balance, It helps you to get her around and

610
02:49:07.000 --> 02:49:21.000
be mobile. And there's the calf muscles. Of course, when

611
02:49:21.079 --> 02:49:24.159
I was younger, I couldn't see the point in calf muscles.

612
02:49:24.959 --> 02:49:29.680
I didn't seem to do anything. Okay, if I walked

613
02:49:29.680 --> 02:49:33.399
around on tiptoes, then my calf muscles get some work.

614
02:49:34.799 --> 02:49:37.319
But of course that's not true. The calf muscles are

615
02:49:37.399 --> 02:49:47.280
being used whenever we use her legs and your shins

616
02:49:50.559 --> 02:49:59.559
there to protect your lower legs, shaped in a way,

617
02:50:01.399 --> 02:50:13.520
almost as a protector for the bone, leading of course

618
02:50:13.600 --> 02:50:23.760
to your ankles and your feet. But we're not going

619
02:50:23.799 --> 02:50:25.959
to focus on your feet. We're just going to focus

620
02:50:26.040 --> 02:50:32.680
on the legs. I realize that now that I've mentioned

621
02:50:32.719 --> 02:50:37.399
your feet, it probably focuses on them anyway, So maybe

622
02:50:37.479 --> 02:50:43.600
I should focus on your feet a little bit. You

623
02:50:43.680 --> 02:50:48.120
can have them in your awareness the same as you

624
02:50:48.920 --> 02:50:52.799
have your thighs in your awareness. Even though we haven't

625
02:50:52.879 --> 02:50:58.639
been focusing on your thighs a few minutes, we've been

626
02:50:58.680 --> 02:51:13.120
focusing on your ankles, there's still that sensation of comfort

627
02:51:15.840 --> 02:51:27.760
in your thighs, and this that movement of energy, because

628
02:51:27.799 --> 02:51:34.799
the thighs hold lots of different sensations. Of course, there's

629
02:51:34.840 --> 02:51:39.559
the muscles, the big straw muscles that we have in

630
02:51:39.680 --> 02:51:53.479
our thighs. But the skin on the outside of the thighs,

631
02:51:54.520 --> 02:51:59.200
as in the outside of all of our body, can

632
02:51:59.280 --> 02:52:10.639
be very sensitive, sensitive to the touch, sensitive to temperature.

633
02:52:17.200 --> 02:52:24.719
And inside your thighs the bones, there's the muscle, there's

634
02:52:24.760 --> 02:52:29.559
the blood, vessels, the arch trees, to all this stuff

635
02:52:29.719 --> 02:52:38.399
that's inside your thighs. And I guess sometimes it'd be

636
02:52:38.520 --> 02:52:42.639
nice if you could actually put your fingers inside your

637
02:52:42.719 --> 02:52:48.920
thighs and a message, so you can message on the outside,

638
02:52:49.200 --> 02:52:52.079
of course, but to be able to get deep into

639
02:52:52.159 --> 02:52:56.959
the muscles and to be able to just message inside

640
02:52:57.040 --> 02:53:04.040
your thighs, message in the bones of your leg, massage

641
02:53:04.120 --> 02:53:13.360
in or the veins, and just gently healing your thighs,

642
02:53:17.280 --> 02:53:22.520
and you could move down message and inside your knees,

643
02:53:24.000 --> 02:53:30.799
just message in those bones, but with healing fingertips spreading

644
02:53:30.879 --> 02:53:36.639
that healing energy deep into the joints of your knees.

645
02:53:42.040 --> 02:53:45.760
Of course, there's the back of your your knee, you know,

646
02:53:45.879 --> 02:53:51.879
the inside crease where your knee is. It's a very

647
02:53:52.079 --> 02:53:57.959
sensitive area. Very it feels very nice when you stroke it.

648
02:53:59.360 --> 02:54:02.719
That might be because it's an area that's not really

649
02:54:02.920 --> 02:54:09.399
touched very often. It's almost like a hidden part that

650
02:54:09.719 --> 02:54:12.879
crease in your legs.

651
02:54:13.000 --> 02:54:16.680
It's almost it's like a part that.

652
02:54:18.440 --> 02:54:29.680
Has a sensitivity, which is a little bit different. Of course,

653
02:54:29.760 --> 02:54:40.239
it's protected by your legs. So you can imagine putting

654
02:54:41.120 --> 02:54:50.760
your fingers into that crease in your legs, that fold

655
02:54:50.920 --> 02:54:55.040
in between your legs. You can just message with your fingertips.

656
02:54:56.239 --> 02:55:03.000
Imagine your fingertips going inside, massage in the muscle tissue.

657
02:55:07.600 --> 02:55:11.879
You can of course field the bones of your knees,

658
02:55:13.399 --> 02:55:23.840
healing through your fingertips, and then as you go down

659
02:55:26.680 --> 02:55:29.479
to your calf muscles. Now that's the part I'd like

660
02:55:29.600 --> 02:55:34.280
to be able to really put my fingertips deep inside

661
02:55:35.040 --> 02:55:44.000
my calf muscles, massage in every single tissue of that muscle,

662
02:55:45.600 --> 02:55:55.520
healing every part, and then doing the same for my shins,

663
02:55:58.680 --> 02:56:05.559
massage in and gently stroking the bones, gently stroking them,

664
02:56:06.479 --> 02:56:10.600
healing in a loving way, because they deserve to be

665
02:56:10.799 --> 02:56:18.000
treated as the precious bones that they are, because our

666
02:56:18.120 --> 02:56:21.680
legs are so precious as in all the other parts

667
02:56:21.760 --> 02:56:30.040
of our body, and more precious than anyture on the planet.

668
02:56:38.600 --> 02:56:46.600
When you start to think about your legs in this way,

669
02:56:51.200 --> 02:56:57.840
it can change your perspective. It might sound a bit

670
02:57:00.959 --> 02:57:05.200
a bit silly to start with the idea of having

671
02:57:06.079 --> 02:57:16.120
love for your legs, showing appreciation for your thighs, wanting

672
02:57:16.239 --> 02:57:20.120
to be able to put your hands in your thighs,

673
02:57:22.360 --> 02:57:28.719
massage the muscles and the bones, and to get your

674
02:57:28.840 --> 02:57:37.360
fingers deep in there, releasing all tension. Just to show

675
02:57:39.239 --> 02:57:46.600
how much you care about your legs, how much you

676
02:57:46.760 --> 02:57:55.280
care for what your legs do for you regularly, your knees,

677
02:57:55.559 --> 02:58:08.399
your calves, your ankles, the strength of your ankles, considering

678
02:58:08.600 --> 02:58:13.079
how thin they are compared to the rest of your legs,

679
02:58:13.239 --> 02:58:26.920
especially your thighs, yet they're so strong, so flexible, absolutely

680
02:58:27.200 --> 02:58:39.000
amazing things. Your ankles are truly a gift because of

681
02:58:39.079 --> 02:58:50.360
what they do for you, supporting all that weight, regardless

682
02:58:50.440 --> 02:58:54.440
of how what weight you are, even if you only

683
02:58:54.840 --> 02:58:59.559
ate stone, there's still a lot of weight for these

684
02:59:00.079 --> 02:59:06.440
little ankles. Now, I'm a lot heavier than eight snoon

685
02:59:08.120 --> 02:59:17.239
double down, yet my ankles support my body all the time.

686
02:59:21.079 --> 02:59:24.000
Orthough they do give off a sigh of relief when

687
02:59:24.040 --> 02:59:29.120
I sit down, as you have my whole legs do.

688
02:59:32.799 --> 02:59:39.639
My feet feet also go and my toes clap. We're

689
02:59:39.680 --> 03:00:08.120
so happy. Your legs really are amazing, and I know

690
03:00:08.559 --> 03:00:14.959
that talking about talking about your legs is probably possibly

691
03:00:15.200 --> 03:00:21.280
among the most most boring things you've ever heard anyone say. Possibly,

692
03:00:24.159 --> 03:00:30.840
but boring or not, everything I said is true. Your

693
03:00:31.000 --> 03:00:51.520
legs are amazing. Your legs deserve not just respect, they

694
03:00:51.639 --> 03:01:04.200
deserve to relax deeply. They deserve to take some time

695
03:01:04.319 --> 03:01:28.959
out of the day to just let go completely. The legs.

696
03:01:34.000 --> 03:01:36.520
Really can relax.

697
03:01:44.159 --> 03:01:48.280
And because the legs are so such a most you know,

698
03:01:48.520 --> 03:01:54.440
very important part of your body. When you relax your legs,

699
03:01:54.559 --> 03:02:01.760
the rest of your body also naturally follows in that

700
03:02:05.520 --> 03:02:16.360
journey of comfort. I can feel it in my hips.

701
03:02:17.760 --> 03:02:24.840
My hips feel really loose, and also my lwer back

702
03:02:24.920 --> 03:02:31.520
as well. My lower back really feels it feels stretched,

703
03:02:32.639 --> 03:02:35.680
even though I'm just sitting in a chair and there's

704
03:02:35.799 --> 03:02:37.319
no stretching.

705
03:02:39.440 --> 03:02:41.040
As far as I'm aware that I'm doing.

706
03:02:42.079 --> 03:02:44.719
It's almost as if the muscles are just relaxed so

707
03:02:44.959 --> 03:02:50.879
much that there is a natural stretch as the tension

708
03:02:51.760 --> 03:02:55.479
has reduced a lot.

709
03:03:11.840 --> 03:03:14.920
And I'm now going to count down from ten down

710
03:03:15.000 --> 03:03:20.319
to one, and you can.

711
03:03:20.319 --> 03:03:49.360
Continue to fill wonderfully relaxed ten nine, eight, seven, six, five.

712
03:03:53.719 --> 03:03:54.280
Four.

713
03:03:57.319 --> 03:04:22.159
Three two Why relax? So I'm just going to count

714
03:04:22.239 --> 03:04:27.239
down from five down to one, and as a countdown,

715
03:04:28.559 --> 03:04:33.280
if you just focus on the numbers, just the numbers

716
03:04:34.959 --> 03:04:43.959
counting down, and notice how you feel in this moment

717
03:04:45.719 --> 03:04:50.079
as you hear the numbers counting down, knowing that those

718
03:04:50.239 --> 03:05:03.319
numbers counting down represent you feeling calmer, not just in

719
03:05:03.399 --> 03:05:11.760
your body, but also relaxing your mind. I just notice

720
03:05:11.799 --> 03:05:17.840
how you feel. There's nothing to do, there's nothing to say,

721
03:05:18.520 --> 03:05:45.360
there's nothing to think about, starting with number five, four, three,

722
03:05:55.920 --> 03:06:21.000
two one. And as you notice the gradual letting go

723
03:06:23.440 --> 03:06:30.360
that the tension in your body, you may also begin

724
03:06:30.680 --> 03:06:36.639
to notice and be aware of how your mind is

725
03:06:37.719 --> 03:06:45.559
starting to slow down. This is just a natural thing

726
03:06:46.040 --> 03:06:53.440
that happens. It's not really a special procedure. It's just

727
03:06:53.639 --> 03:06:59.799
natural because as your body relaxes, your mind also starts

728
03:06:59.840 --> 03:07:04.600
to relax. And the more your mind relaxes, the more

729
03:07:04.639 --> 03:07:09.879
your body relaxes. It's just a continuous circle of relaxation.

730
03:07:15.920 --> 03:07:24.440
And there's that calmness that comes from relative quietness. You know,

731
03:07:24.600 --> 03:07:30.239
even even if there's background sounds either your side, online,

732
03:07:31.920 --> 03:07:37.840
it's still going to be quite calm. You know, you

733
03:07:37.920 --> 03:07:43.120
haven't got the television on, there's no music in the background.

734
03:07:43.200 --> 03:07:45.879
Unless you're listening to the recording with music. Of course,

735
03:07:50.760 --> 03:07:52.920
you're very likely not going to be sitting in a

736
03:07:53.040 --> 03:07:56.159
room with other people. Of course you might be, but

737
03:07:57.440 --> 03:08:00.680
generally it's more ideal if you can do this on

738
03:08:00.840 --> 03:08:12.120
your own, so no distractions, and when you stop thinking

739
03:08:12.200 --> 03:08:29.360
about stuff, relaxation automatically rises, a sense of comfort starts

740
03:08:29.440 --> 03:08:38.200
to grow, and without trying to build it up into

741
03:08:38.280 --> 03:08:50.440
something fantastical or something magical, this is just a natural process,

742
03:08:52.760 --> 03:09:03.440
something that's easy to accomplish. In fact, it's almost you know,

743
03:09:03.600 --> 03:09:10.440
the sense of relaxing completely happens really when you put

744
03:09:10.639 --> 03:09:14.479
no effort into it. It's not something that you can

745
03:09:14.600 --> 03:09:26.200
really force. It's something that happens naturally. And part of

746
03:09:26.639 --> 03:09:36.840
the process of this recording and others is simply two

747
03:09:38.440 --> 03:09:48.799
allow you to take advantage of this space this time.

748
03:09:51.719 --> 03:10:03.399
It's just let go, just be here, to be in

749
03:10:03.680 --> 03:10:19.079
tune with how you feel, yet with the intention of

750
03:10:19.399 --> 03:10:30.479
wanting to relax deeply and maybe even to fall asleep,

751
03:10:31.639 --> 03:10:36.799
depending on what it is that you wish for yourself

752
03:10:38.600 --> 03:10:53.639
in this moment. As we know, relaxing is the majority

753
03:10:54.879 --> 03:10:59.319
of the process of falling asleep. The actual falling asleep

754
03:10:59.399 --> 03:11:06.200
part is a tiny bit at the end. The deeper

755
03:11:07.479 --> 03:11:29.760
relaxed you become, the easier you find yourself drifting. But

756
03:11:29.920 --> 03:11:36.520
you can also if you choose, stay focused on my

757
03:11:36.719 --> 03:12:00.200
voice and really enjoy the process of gradually relax in

758
03:12:04.479 --> 03:12:30.959
each muscle in your body effortlessly and just observing the

759
03:12:31.120 --> 03:12:52.319
sensation of letting go completely. This time, I'm going to

760
03:12:52.479 --> 03:13:01.319
count from six down to one, and you can notice

761
03:13:02.719 --> 03:13:12.879
your mind calming down more with each number that you

762
03:13:13.200 --> 03:13:28.920
hear me say, naturally, feeling calm and slow and be

763
03:13:29.040 --> 03:16:27.799
peaceful sex five four, three, one, being aware of how

764
03:16:27.879 --> 03:16:43.680
your mind to slowed right down, sinking deeply into relaxation.

765
03:16:57.360 --> 03:17:04.159
And as you focus on your mind, you may notice

766
03:17:04.440 --> 03:17:13.559
that there are some thoughts still there, maybe some stubborn

767
03:17:13.760 --> 03:17:29.520
thoughts that for some reason perhaps need your attention. So

768
03:17:29.600 --> 03:17:38.239
what you can do is send love to those thoughts.

769
03:17:41.559 --> 03:17:52.399
Sprinkle those thoughts with love. Might all petals from a flower,

770
03:17:53.440 --> 03:18:00.360
Just sprinkle it over them, petals filled with love towards

771
03:18:00.479 --> 03:18:07.079
those thoughts, to let those thoughts know that you're not

772
03:18:07.159 --> 03:18:13.280
abandoned in them. You just need them. You require them

773
03:18:16.079 --> 03:18:28.239
to just calm down, slow down, quiet down for now.

774
03:18:36.159 --> 03:18:41.159
So as you focus on those remaining thoughts. As we

775
03:18:41.319 --> 03:18:46.559
count down this time from seven down to one. With

776
03:18:46.719 --> 03:19:00.600
each number, just imagine sprinkling those flower petals of love, kindness,

777
03:19:02.200 --> 03:19:14.040
gratitude over those thoughts, which will allow them to just

778
03:19:15.479 --> 03:19:30.479
melt away and relax deeply. With every number, those thoughts

779
03:19:30.639 --> 03:21:05.479
will become more and more relaxed, starting with number seven, six, five, four, three,

780
03:21:38.079 --> 03:21:57.280
two one.

781
03:22:00.040 --> 03:22:15.040
Yeah, And as you now.

782
03:22:19.200 --> 03:22:40.399
Notice how relaxed you're feeling in your body, we're going

783
03:22:40.520 --> 03:22:54.200
to focus on your hands, because the more relaxed your

784
03:22:54.399 --> 03:23:01.280
hands are, the more relaxed your body and mind are.

785
03:23:16.200 --> 03:23:16.840
And there's.

786
03:23:18.360 --> 03:23:28.520
You focus on your hands and your fingers. There's nothing

787
03:23:29.040 --> 03:23:33.760
needed to be done. There's no clenching of fists or

788
03:23:34.840 --> 03:23:45.120
tents in the fingers or anything like that. It's just

789
03:23:45.600 --> 03:23:59.639
noticing and focusing on your hands, noticing how they feel.

790
03:24:14.280 --> 03:24:24.760
Because the more relaxed your hands feel, the calmer your

791
03:24:25.000 --> 03:24:36.879
mind feels, and the more comfort you feel throughout your body.

792
03:24:42.079 --> 03:24:42.920
And you.

793
03:24:45.600 --> 03:25:16.879
May have already noticed you mind is starting to dress

794
03:25:30.680 --> 03:25:44.959
like sense just on your hands and fingers, allowing them

795
03:25:46.040 --> 03:25:59.440
to experience a real deepening of that relaxation in your

796
03:25:59.639 --> 03:26:18.040
hands and fingers more and more relaxed with each number

797
03:26:26.000 --> 03:26:38.440
from eight down to one. You can almost feel that

798
03:26:39.280 --> 03:26:46.639
healing and relaxing energy spreading into.

799
03:26:46.479 --> 03:26:53.680
Your hands and fingers, becoming.

800
03:26:57.559 --> 03:26:59.239
Year more.

801
03:27:01.079 --> 03:27:16.760
Relaxing with each number you hear, going down from eight

802
03:27:17.600 --> 03:30:14.600
down to one, drifting, drifting again, starting with number eight, seven, six, five, four, three,

803
03:31:34.360 --> 03:31:43.680
just being here now, nothing to think about, nothing to do,

804
03:31:45.280 --> 03:31:59.239
nothing to say, and everything just feels calmer. And this

805
03:31:59.520 --> 03:32:07.120
is your natural state of being. This is how you

806
03:32:07.399 --> 03:32:13.639
just normally feel when you take away all of that

807
03:32:14.079 --> 03:32:21.440
other stuff that we add, you know, things like stress

808
03:32:21.600 --> 03:32:37.200
and worrying and overthinking and anxiety, tension, just generally thinking

809
03:32:37.280 --> 03:32:38.040
about stuff.

810
03:32:40.239 --> 03:32:43.360
You take that away, which is what we do.

811
03:32:44.120 --> 03:32:44.559
What we do.

812
03:32:44.799 --> 03:32:52.200
Now you're left with.

813
03:32:54.959 --> 03:33:03.440
A real sense of peacefulness, which comes to you very

814
03:33:03.559 --> 03:33:19.040
quickly because ultimately it's just a feeling, a feeling of comfort.

815
03:33:22.639 --> 03:33:25.920
It's almost as if you've gone inside yourself and you've

816
03:33:26.079 --> 03:33:40.680
found a special place where everything is peaceful, a place

817
03:33:40.879 --> 03:33:48.760
where you can feel relaxed and your natural sense of comfort,

818
03:33:51.920 --> 03:33:59.319
a place where you can be you, where you can

819
03:34:00.159 --> 03:34:06.719
accept yourself for who you are, the place where you're

820
03:34:06.799 --> 03:34:17.200
not trying to please anybody else ever, a place where

821
03:34:17.360 --> 03:34:26.760
you can actually not just love yourself but in some

822
03:34:26.920 --> 03:34:34.639
ways more importantly, you can like yourself, appreciate.

823
03:34:35.360 --> 03:34:50.399
Who you are. That sense of gratitude is in the

824
03:34:50.639 --> 03:35:00.399
air all around you, and that's all so a.

825
03:35:00.520 --> 03:35:10.639
Place where you can actually feel the healing energy soaking

826
03:35:11.000 --> 03:35:28.600
into your body. Healing energy soaking into your body, and

827
03:35:28.760 --> 03:35:38.120
that healing energy spreads through your veins, traveling to each

828
03:35:39.200 --> 03:35:50.280
and every single part of your body, and you start

829
03:35:50.399 --> 03:35:57.319
to realize that actually that healing energy, it's not just

830
03:35:57.840 --> 03:36:04.719
entered into your brain, it's become part of your brain,

831
03:36:09.680 --> 03:36:16.319
and that spinal fluid is now mixed with healing energy,

832
03:36:21.559 --> 03:36:27.840
not just allowing you to feel so much more relaxed

833
03:36:29.879 --> 03:36:41.879
and healthy in this moment, but also you start to

834
03:36:42.079 --> 03:36:51.440
realize that actually, what's happening now with that healing, relaxing

835
03:36:52.559 --> 03:37:00.440
energy spreading through your body, it's actually changing your life.

836
03:37:05.559 --> 03:37:09.760
It's actually the changing the way you're going to feel,

837
03:37:10.639 --> 03:37:18.120
not just now, but tomorrow and the next day. There's

838
03:37:18.200 --> 03:37:25.680
your health improves, not just your physical health, but your

839
03:37:25.799 --> 03:37:33.600
mental health. Things that used to bother you in the past,

840
03:37:35.639 --> 03:37:41.440
for some reason, no longer have the effect that they

841
03:37:41.639 --> 03:37:55.479
used to because something has changed deep within you. Maybe

842
03:37:55.719 --> 03:38:05.440
things that used to cause you to feel anger no

843
03:38:05.719 --> 03:38:15.680
longer have that power to control you the way they

844
03:38:15.920 --> 03:38:24.680
seem to be able to before, as you realize that

845
03:38:24.879 --> 03:38:37.600
you're the one who decides what affects you. You're the

846
03:38:37.760 --> 03:38:48.399
one who decides to feel relaxed and calm when you

847
03:38:48.719 --> 03:39:06.680
choose to enjoy noticing these natural developments of healing, continuing

848
03:39:07.079 --> 03:39:21.000
to grow and improve your life day by day, including

849
03:39:21.120 --> 03:39:33.520
of course, your ability to relax so much easier. And

850
03:39:33.959 --> 03:39:44.799
sleeping is the most natural thing in the world to you,

851
03:39:49.319 --> 03:39:56.479
because falling asleep is something that you've done so many

852
03:39:56.680 --> 03:40:04.479
times in your life, and you know that you were born,

853
03:40:06.000 --> 03:40:12.600
as we all were, with the ability to fall asleep naturally.

854
03:40:16.799 --> 03:40:27.520
We were born with that ability to just drift off

855
03:40:28.280 --> 03:40:41.399
into a deep, healing sleep. Even when we're kids, sometimes

856
03:40:41.520 --> 03:40:45.920
we'll fall asleep when we don't even want to try

857
03:40:45.959 --> 03:40:50.799
to us stay awake. Maybe it's a birthday in the morning,

858
03:40:50.959 --> 03:40:54.600
or it's Christmas or holiday or something.

859
03:40:54.440 --> 03:40:55.280
We look forward to.

860
03:40:55.879 --> 03:40:59.879
We don't want to go to sleep. But the more

861
03:41:00.479 --> 03:41:05.360
we want to stay awake, the more we just start

862
03:41:05.479 --> 03:41:13.799
to drift. And the more you fight drifting, the more

863
03:41:13.840 --> 03:41:16.399
you try to stop yourself and drift in a safe

864
03:41:18.520 --> 03:41:29.600
the deeper and stronger that drifting becomes because we're born

865
03:41:30.559 --> 03:41:36.399
not just with the need to relax deeply and to

866
03:41:36.600 --> 03:41:46.440
naturally fall asleep, but it's our birthright, it's part of

867
03:41:46.520 --> 03:41:57.159
our DNA, and sometimes as we get older in life,

868
03:41:58.520 --> 03:42:12.079
perhaps at times we have forgotten that relaxing completely. It's

869
03:42:12.200 --> 03:42:25.280
not only a wonderfully pleasant experience, it's also really easy.

870
03:42:36.680 --> 03:42:44.159
It's very, very easy to let go, because that's all

871
03:42:44.239 --> 03:42:58.600
it is. It's just deciding to let go. And when

872
03:42:58.719 --> 03:43:06.520
you press the play button on my recordings, you have

873
03:43:06.760 --> 03:43:11.360
given permission for my voice.

874
03:43:12.680 --> 03:43:13.399
To relax you.

875
03:43:17.079 --> 03:43:20.639
When you press that play button, you have given me

876
03:43:20.799 --> 03:43:32.520
permission for my words to affect you in a positive,

877
03:43:35.959 --> 03:43:42.680
only a positive way, opening up.

878
03:43:47.799 --> 03:43:48.399
Your mind.

879
03:43:50.239 --> 03:44:10.959
Two useful and healing suggestions that can have such an

880
03:44:11.040 --> 03:44:23.319
amazing effect on how you feel right now, as well

881
03:44:26.120 --> 03:44:33.959
as those changes that continue long after the recording ends,

882
03:44:35.719 --> 03:44:44.799
those changes within you that continue to flourish and grow,

883
03:44:49.360 --> 03:45:03.079
transforming your life in a positive, beautiful way, allowing you

884
03:45:03.680 --> 03:45:09.920
to move forward in your life in the direction that

885
03:45:10.280 --> 03:45:27.399
you choose for yourself. And this feeling, this feeling that

886
03:45:27.639 --> 03:45:43.760
you can experience of safety, comfort, calmness, this feels so nice.

887
03:45:53.040 --> 03:46:05.760
It's such a healthy place to be, and that positivity

888
03:46:07.120 --> 03:46:26.159
grows within you each and every day. Moving forward, you're

889
03:46:26.239 --> 03:46:37.079
going to find that you're more relaxed physically and in

890
03:46:37.200 --> 03:46:46.000
your mind is more relaxed. And it's not that you're

891
03:46:46.200 --> 03:46:51.879
thinking slower. It's just that your mind will be less

892
03:46:52.680 --> 03:47:04.239
clogged up with unnecessary negativity because from now on, your

893
03:47:04.440 --> 03:47:14.159
mind rejects negativity. From now on, you're going to start

894
03:47:14.440 --> 03:47:30.760
noticing when negativity arises, and you can just say stop, stop,

895
03:47:33.600 --> 03:47:40.360
and that negativity will turn around and leave you alone.

896
03:47:48.360 --> 03:48:07.680
Stop and that negativity would disappear. And as you notice

897
03:48:08.000 --> 03:48:16.319
that you feel way more relaxed than you probably expected,

898
03:48:22.479 --> 03:48:32.040
you can now congratulate yourself because you're the person that

899
03:48:32.159 --> 03:48:38.280
has done this. You are the one that has opened

900
03:48:38.520 --> 03:48:46.200
your mind up to the simple facts that you can

901
03:48:46.680 --> 03:48:51.239
feel more relaxed in your body and in your mind.

902
03:48:57.479 --> 03:49:03.399
You've opened your mind up to the birthright of being

903
03:49:03.440 --> 03:49:20.280
able to just fall asleep easily when you choose. And

904
03:49:20.399 --> 03:49:27.360
that's a nice feeling, don't you think it feels nice?

905
03:49:27.479 --> 03:49:36.840
Doesn't it to feel calm full, that healing energy is

906
03:49:36.959 --> 03:49:47.840
spreading through your body in your mind, to spend time

907
03:49:48.079 --> 03:49:58.879
in a special place where negativity can no longer enter.

908
03:50:05.319 --> 03:50:14.520
Negativity is banned. It's bad, it's not allowed Entryue doesn't

909
03:50:14.799 --> 03:50:18.239
it doesn't. This doesn't deserve to be here. It doesn't

910
03:50:18.440 --> 03:50:37.120
belong here. Negativity has no place in your life, which

911
03:50:37.280 --> 03:50:52.040
makes room for more comfort, more heathing, more relaxation, more peace.

912
03:51:09.000 --> 03:51:10.440
It feels nice, doesn't it?

913
03:51:12.280 --> 03:51:16.440
Just the let go.

914
03:51:18.399 --> 03:51:38.280
With everything. I'm gonna count down now from twenty down

915
03:51:38.399 --> 03:51:47.760
to one. You can continue to relax. If you choose,

916
03:51:48.159 --> 03:52:01.719
you can drift to sleep. With every number you hear

917
03:52:01.879 --> 03:52:13.440
me say, you can fill twice as relaxed, or if

918
03:52:13.479 --> 03:54:29.920
you choose, you can fill twice sleeping now. Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

919
03:54:38.079 --> 03:54:45.799
Five four.

920
03:55:00.200 --> 03:55:23.920
HM. This is your time to just take a break,

921
03:55:28.559 --> 03:55:39.600
your time to relax, to allow your mind to slow down,

922
03:55:48.319 --> 03:56:02.360
to give yourself permission to take a break from everything.

923
03:56:07.079 --> 03:56:11.600
And you, you're the only person that can make that decision.

924
03:56:14.440 --> 03:56:17.159
You're the only person that can actually tell your mind

925
03:56:22.000 --> 03:56:31.760
to just relax, to just.

926
03:56:35.440 --> 03:56:36.719
Take some time.

927
03:56:38.440 --> 03:56:50.280
Off so that you can focus on your body, getting

928
03:56:50.680 --> 03:57:05.000
in touch with how you feel physically, and in the

929
03:57:05.159 --> 03:57:13.280
process of this body scan, where you focus on different

930
03:57:13.319 --> 03:57:23.200
parts of your body, those parts that you focus on

931
03:57:23.920 --> 03:57:35.319
and observe. Even though you're not purposely requesting for those

932
03:57:35.520 --> 03:57:41.120
parts of your body to relax, it's kind of expected.

933
03:57:42.719 --> 03:57:48.280
You expect when you listen to my voice to feel

934
03:57:49.280 --> 03:58:03.000
more relaxed naturally, because when you're listening to me, your

935
03:58:03.040 --> 03:58:15.319
attention is focused on my words, and as my words

936
03:58:16.239 --> 03:58:26.440
guide you to focus on those parts of your body,

937
03:58:30.239 --> 03:58:52.360
your focus increases, which actually calms your mind. And when

938
03:58:52.440 --> 03:59:11.760
your mind calms down, your body relaxes. And when your

939
03:59:11.840 --> 03:59:35.479
body calms down, your mind relaxes. And even though we

940
03:59:35.559 --> 03:59:44.280
have not really started the focus on your body, you

941
03:59:44.440 --> 03:59:55.280
can already feel that healing energy spreading through your body,

942
04:00:00.200 --> 04:00:14.479
pushing out stress and tension, healing all the parts of

943
04:00:14.600 --> 04:00:24.360
your body, including your skin, your bones, your blood, all

944
04:00:24.440 --> 04:00:28.959
of your organs inside your body, all of the muscles,

945
04:00:30.319 --> 04:00:37.479
all of the fat, all of everything, every hair on

946
04:00:37.600 --> 04:00:51.000
your body is filled with that healing energy. And when

947
04:00:51.079 --> 04:01:07.360
your brain fills with that healing energy, the feeding of

948
04:01:07.559 --> 04:01:31.760
comfort of relaxation increases deeply increases in a way that.

949
04:01:35.239 --> 04:01:36.159
Your mind.

950
04:01:39.440 --> 04:01:52.959
Starts to feel perhaps bit drowsy because it's not needed,

951
04:01:56.280 --> 04:01:58.319
and it may start.

952
04:02:01.239 --> 04:02:16.799
To drift if that's what's needed. So if you're listening

953
04:02:17.040 --> 04:02:23.040
to this and what you need is deep relaxation, that's

954
04:02:23.079 --> 04:02:23.680
what you get.

955
04:02:25.840 --> 04:02:27.319
If what you need is.

956
04:02:29.040 --> 04:02:30.600
To fall asleep.

957
04:02:31.920 --> 04:02:40.879
Naturally and easily as your mind drifts, that's also what

958
04:02:41.000 --> 04:02:53.959
will happened. Because by pressing that play button on the

959
04:02:54.079 --> 04:03:01.319
podcast and listening to me, give permission for your body

960
04:03:01.520 --> 04:03:13.479
and your mind. In fact, you give the command to

961
04:03:13.600 --> 04:03:16.719
your body and your mind to relax.

962
04:03:19.920 --> 04:03:28.680
Deeply and to drift off to sleep if that's what

963
04:03:29.079 --> 04:03:30.520
you want.

964
04:03:33.719 --> 04:03:34.120
Or need.

965
04:03:41.840 --> 04:03:47.479
And as I focus on the different parts of your body,

966
04:03:52.479 --> 04:04:01.280
you may start to just drift. And then you come

967
04:04:01.360 --> 04:04:06.639
back again and you hear me talking, and I'm focusing

968
04:04:06.799 --> 04:04:15.239
on a different parts of your body, and you may

969
04:04:17.319 --> 04:04:26.239
find yourself drifting if you don't realize you're drifting until

970
04:04:26.280 --> 04:04:32.840
you stop drifting and you're alert again to my voice

971
04:04:34.239 --> 04:04:40.120
focusing what a different parts of your body starts to

972
04:04:40.319 --> 04:04:51.600
relax even detail, because that drifting is basically you already.

973
04:04:53.440 --> 04:04:54.680
In the sleep zone.

974
04:05:01.200 --> 04:05:06.200
And the more you drift, the longer you dread, and

975
04:05:06.319 --> 04:05:16.840
the longer you dread, eventually that drifting continues into sleep,

976
04:05:21.799 --> 04:05:24.040
and that's the last you remember.

977
04:05:25.680 --> 04:05:26.799
Until you wake up.

978
04:05:31.159 --> 04:05:36.239
In your own time, when you experience the right amount

979
04:05:36.360 --> 04:05:42.719
of sleep, because.

980
04:05:42.399 --> 04:05:47.479
When you do and if you do fall asleep, it's.

981
04:05:49.920 --> 04:06:15.200
Extremely pleasant, so relaxing, so deep healing sleep. It feels

982
04:06:15.360 --> 04:06:23.120
so nice to relax into your own body in mind

983
04:06:27.000 --> 04:06:32.840
as you feel that healing energy is spreading through it,

984
04:06:35.079 --> 04:06:44.719
relaxing new so deeply, relaxing, so.

985
04:06:46.840 --> 04:06:47.959
So deeply.

986
04:06:57.120 --> 04:07:13.399
We start to focus on your eyes, moving down to

987
04:07:13.559 --> 04:08:04.719
your jewel, down till make you shoulders, palms, hands, fegous, chest.

988
04:08:10.920 --> 04:08:11.719
Stom.

989
04:08:18.760 --> 04:09:03.120
You back, spine, you, heaps, you, legs, your feet, your toes,

990
04:09:20.559 --> 04:09:26.520
and feeding, eating, breading.

991
04:09:27.360 --> 04:09:28.559
And growing.

992
04:09:29.799 --> 04:09:31.959
Inside your body.

993
04:09:33.520 --> 04:09:34.559
Feeling you up.

994
04:09:37.440 --> 04:09:50.959
Now let's focus again on parts of your body, focusing

995
04:09:51.120 --> 04:10:02.120
this time on your forehead. Now when you're out, your lips,

996
04:10:04.159 --> 04:10:23.239
your tongue, the whole of your mouth. Focus then on

997
04:10:23.399 --> 04:10:33.719
your fingers, maybe a kid. Move your fingers a little bits.

998
04:10:33.959 --> 04:10:45.000
You can focus on each one individually, both.

999
04:10:44.840 --> 04:10:51.719
Hands, and even though if you focus on both of

1000
04:10:51.799 --> 04:10:57.840
your hands now they almost seem to just melt into one.

1001
04:11:03.159 --> 04:11:07.239
Where is your right hand start in your left hand end,

1002
04:11:10.760 --> 04:11:11.879
almost as if.

1003
04:11:14.200 --> 04:11:15.719
You just mixed together.

1004
04:11:21.200 --> 04:11:32.120
Now focusing on your knees, just noticing how your knees

1005
04:11:32.319 --> 04:11:55.840
hell now, focusing on your elbows, focusing.

1006
04:11:55.440 --> 04:11:56.879
On both of your elbows.

1007
04:12:03.159 --> 04:12:38.719
Just observing the feeling of your elms. Now focusing abserving

1008
04:12:40.680 --> 04:12:56.399
quack of your neck, feeling that energy the back of

1009
04:12:56.520 --> 04:13:50.000
your neck, absurd to angles, be aware of physical sensations to.

1010
04:13:50.319 --> 04:15:01.520
Angles nos.

1011
04:15:01.200 --> 04:15:02.520
What voice for your feet?

1012
04:15:09.600 --> 04:15:10.520
Being aware?

1013
04:15:12.319 --> 04:15:12.520
Now?

1014
04:15:14.920 --> 04:15:15.680
Your choice?

1015
04:15:18.440 --> 04:15:23.040
YEA right now?

1016
04:15:54.040 --> 04:15:55.239
Not you say.

1017
04:16:05.319 --> 04:16:36.280
How your entire body feels, noticing your mind feels. Now

1018
04:16:54.399 --> 04:17:29.159
letting him go, letting go, letsing go everything, letting go,

1019
04:17:35.719 --> 04:17:54.159
letting go, leting go everything.

1020
04:18:09.600 --> 04:18:13.239
I'm going to start now, and I'd like you just,

1021
04:18:13.440 --> 04:18:19.040
first of all, just to see yourself lying down on

1022
04:18:19.200 --> 04:18:22.920
that message table, lying on your front.

1023
04:18:24.200 --> 04:18:32.159
Your head is supported, your arms are supported, and you

1024
04:18:32.239 --> 04:18:34.479
feel comfortable and breathing.

1025
04:18:34.600 --> 04:18:44.079
It's really easy, and you feel you feel confident in

1026
04:18:44.200 --> 04:18:45.200
how you look as well.

1027
04:18:45.360 --> 04:18:49.239
So there's none of that issue of body problems or

1028
04:18:49.440 --> 04:18:59.000
shyness because I'm a professional and this is a therapy session,

1029
04:18:59.760 --> 04:19:07.719
so none of that stuff matters whatsoever. This is about you.

1030
04:19:10.600 --> 04:19:16.360
This is about how you feel and how you can

1031
04:19:17.840 --> 04:19:23.479
enjoy that sense of comfort and relaxation that comes from

1032
04:19:24.840 --> 04:19:30.520
letting go and allowing my hands that my fingers to

1033
04:19:30.639 --> 04:19:42.120
relax you by a message your body. So ione to

1034
04:19:42.200 --> 04:19:47.319
start off just by placing my hands on the back

1035
04:19:47.360 --> 04:19:52.239
of your head, just gently, just you can feel what

1036
04:19:52.360 --> 04:20:00.840
my hands feel like really on you. So you can

1037
04:20:00.879 --> 04:20:03.200
maybe feel the warmth of my hands on the back

1038
04:20:03.280 --> 04:20:08.840
of your head. With my hands to the side of

1039
04:20:08.920 --> 04:20:13.399
your head, not pressing, but just holding there very gently,

1040
04:20:16.360 --> 04:20:17.040
maybe over.

1041
04:20:17.000 --> 04:20:20.639
Your ears, and a little bit on your face, just

1042
04:20:20.719 --> 04:20:27.520
so you can feel my hands so you can become accustomed.

1043
04:20:28.559 --> 04:20:39.479
To them. And now put my hands on the back

1044
04:20:39.520 --> 04:20:44.319
of your head again and gently let them slide down

1045
04:20:46.920 --> 04:20:56.399
onto the back of your neck. You can feel my

1046
04:20:56.639 --> 04:21:06.840
hands gently stroking the back of your neck to start with,

1047
04:21:11.479 --> 04:21:15.639
just so you can get used to the feeling my

1048
04:21:15.799 --> 04:21:23.799
hands on your skin, get accustomed to realize that you're

1049
04:21:23.920 --> 04:21:33.920
safe and it's all good, it's all fine. And I'm

1050
04:21:33.920 --> 04:21:37.959
going to start gently messaging the muscles.

1051
04:21:37.680 --> 04:21:38.879
In the back of your neck.

1052
04:21:46.399 --> 04:21:58.159
With both hands. Now, this is a very trusting situation really,

1053
04:21:58.760 --> 04:22:03.440
because our next so fragile and to have someone have

1054
04:22:03.600 --> 04:22:08.799
their hands around your neck in that way can sometimes

1055
04:22:08.920 --> 04:22:13.840
be problematic for people, which is why massages are quite

1056
04:22:13.920 --> 04:22:23.600
good because it allows you to relax and to get

1057
04:22:23.680 --> 04:22:41.280
in touch with trust to feel peaceful and calm. There's

1058
04:22:41.280 --> 04:22:48.920
a massage the sides of your neck, gently moving from

1059
04:22:50.120 --> 04:22:53.799
the bottom of your neck. If you would be sort

1060
04:22:53.799 --> 04:22:56.079
of near where your shoulders start, I guess.

1061
04:22:56.719 --> 04:23:00.239
All the way up to your all.

1062
04:23:02.000 --> 04:23:05.520
It is kind of the area that side of your neck.

1063
04:23:08.280 --> 04:23:10.840
Of course, there's a lot longer than the front of

1064
04:23:10.920 --> 04:23:27.000
your neck. The message in the back of your neck,

1065
04:23:30.879 --> 04:23:39.680
especially that area where perhaps we hold tension, and there's

1066
04:23:39.719 --> 04:23:44.399
that area's message. You can actually feel a sense of

1067
04:23:44.559 --> 04:23:52.440
release in the back of your neck. Yeah, and maybe

1068
04:23:52.520 --> 04:23:54.239
you can breathe it out as well.

1069
04:23:56.799 --> 04:23:59.520
Notice how it feels. Notice how you feel.

1070
04:24:09.360 --> 04:24:13.000
Then moving down to that area between your neck and

1071
04:24:13.079 --> 04:24:21.079
your shoulders, that muscle area, starting to message.

1072
04:24:22.680 --> 04:24:27.079
That area on both sides. I mean, this would be

1073
04:24:27.159 --> 04:24:29.479
the area that a lot of people would.

1074
04:24:29.319 --> 04:24:32.040
Message if they were going to give you like a

1075
04:24:32.159 --> 04:24:38.200
shoulder message. Even that's not technically the shoulders, but it's

1076
04:24:38.280 --> 04:24:40.840
all the muscles that lead to the shoulders.

1077
04:24:42.159 --> 04:24:43.000
From the neck.

1078
04:24:44.920 --> 04:24:50.360
And again that can hold tension and stress. And when

1079
04:24:50.520 --> 04:24:58.440
massaged sometimes a nice deep message is useful and you

1080
04:24:58.680 --> 04:25:17.840
decide how that messages, and just allow my knuckles just

1081
04:25:17.959 --> 04:25:23.120
to dig in to get to those muscles and to really.

1082
04:25:26.159 --> 04:25:27.239
Relaxed up.

1083
04:25:29.520 --> 04:25:46.879
All the time being firm yet gentle with you and

1084
04:25:47.120 --> 04:25:55.959
just stroking down the area to your actual shoulders, moving

1085
04:25:56.280 --> 04:26:05.479
to the muscles of your shoulders, and maybe initially just.

1086
04:26:07.000 --> 04:26:09.879
Pulling up the shoulders a little bit off the table,

1087
04:26:11.280 --> 04:26:12.559
just to give you a little bit of.

1088
04:26:12.559 --> 04:26:23.559
A stretch, very gently, and you've got the muscles at

1089
04:26:23.600 --> 04:26:27.159
the front of your shoulders the sides in the back.

1090
04:26:35.319 --> 04:26:39.719
Again, this is a part that can really take quite

1091
04:26:39.719 --> 04:26:47.479
a bit of pressure, quite a bit of needing if

1092
04:26:47.920 --> 04:26:55.799
if you wish to really release the tension to really

1093
04:26:55.920 --> 04:27:02.799
get into those muscles and looking let your fingers in there.

1094
04:27:03.840 --> 04:27:09.399
Make you feel really nice. Sometimes it's just being stroked

1095
04:27:09.520 --> 04:27:19.319
gently or being massaged quite strongly. It can all be

1096
04:27:19.399 --> 04:27:39.799
beneficial to the realaxation. Put the muscles in your shoulders. Now,

1097
04:27:39.959 --> 04:27:49.399
as you've moved down your arms, we do one arm

1098
04:27:49.479 --> 04:27:52.040
at a time, starting.

1099
04:27:51.600 --> 04:28:02.239
With your right arm. Well, dear, I'll just lift your

1100
04:28:02.399 --> 04:28:05.239
arm up, just hold it to the side.

1101
04:28:05.000 --> 04:28:05.200
Of it.

1102
04:28:08.399 --> 04:28:13.280
And where it still be attached, and I just message

1103
04:28:14.719 --> 04:28:27.479
the tops of your arms all the way down to

1104
04:28:27.639 --> 04:28:54.440
your forearms into your wrists, gently messaging that parts. The

1105
04:28:54.639 --> 04:28:58.079
softer part which is the under part of the arm,

1106
04:29:01.200 --> 04:29:04.879
which leads to the crease in your elbow. The inside.

1107
04:29:06.360 --> 04:29:20.639
It's much more sensitive skin. Sometimes just having that stroked,

1108
04:29:23.879 --> 04:29:39.440
I feel really nice, pleasurable and relaxing. Now moving down

1109
04:29:40.840 --> 04:29:53.200
to your right hand, just holding your hand with both

1110
04:29:53.280 --> 04:30:03.079
of my hands, pressing gently on the back of your

1111
04:30:03.239 --> 04:30:14.680
hand and stretching your fingers ever slightly at the same time,

1112
04:30:16.879 --> 04:30:29.920
pressing down and messaging each finger, and then starting to

1113
04:30:30.159 --> 04:30:32.360
message the palms.

1114
04:30:31.959 --> 04:30:44.600
Of the hand. Just turning the hand gently, stretching it gently,

1115
04:30:49.920 --> 04:30:50.719
and actually.

1116
04:30:50.520 --> 04:30:58.079
Having your hand held can really be an emotional experience. Sometimes,

1117
04:30:59.079 --> 04:31:04.600
even if to a stranger, someone you don't know very well,

1118
04:31:05.600 --> 04:31:12.719
like a massage person or a therapist. Maybe because it's intimate,

1119
04:31:20.440 --> 04:31:25.120
you can feel nice, you can feel safe.

1120
04:31:33.079 --> 04:31:36.280
As I put that right arm back down where it was.

1121
04:31:42.079 --> 04:31:48.200
Going, to do the same with your left arm, exactly

1122
04:31:48.360 --> 04:31:55.920
the same, massage in the muscles.

1123
04:31:56.600 --> 04:32:00.680
In your arm all the way down do you wrist.

1124
04:32:04.520 --> 04:32:14.319
Stroking the inside of your arm, just being gentle or

1125
04:32:14.399 --> 04:32:28.319
as firm as you require, and then messaging your left hand,

1126
04:32:34.879 --> 04:32:44.159
stretching the fingers gently, massage in the palm of your

1127
04:32:44.280 --> 04:32:44.920
left hand.

1128
04:32:57.079 --> 04:33:02.040
You feel so hm, so relaxing.

1129
04:33:09.720 --> 04:33:11.279
So comforting.

1130
04:33:24.720 --> 04:33:27.479
And distress your left down back down.

1131
04:33:35.080 --> 04:33:41.680
Start to message your back, the biggest part of your body,

1132
04:33:46.759 --> 04:33:52.560
starting at the top, starting again.

1133
04:33:52.319 --> 04:33:55.200
Where you already be a dean, the area at the

1134
04:33:55.360 --> 04:33:57.759
top in between your shoulders.

1135
04:33:58.840 --> 04:33:59.599
And me your neck.

1136
04:34:01.400 --> 04:34:03.639
Going back, a message in the.

1137
04:34:03.720 --> 04:34:15.639
Area again, but this time moving downwards, taking a downward

1138
04:34:15.799 --> 04:34:23.680
stroke to the middle of your back, working from the

1139
04:34:24.080 --> 04:34:28.319
outside inwards, a massage in the.

1140
04:34:30.560 --> 04:34:31.080
Your back.

1141
04:34:31.240 --> 04:34:31.599
Put the.

1142
04:34:33.400 --> 04:34:43.959
The outside of your back parts where your arms would

1143
04:34:44.040 --> 04:34:53.520
maybe rest against, almost.

1144
04:34:55.240 --> 04:35:07.599
The part that connects your front to your back. We're

1145
04:35:07.720 --> 04:35:16.439
just messaging down firmly but gently, as firm as you want,

1146
04:35:19.919 --> 04:35:24.319
moving down and moving across a little bit, and moving

1147
04:35:24.360 --> 04:35:30.360
all the way down again, being very gentle, your firm

1148
04:35:30.599 --> 04:35:42.240
as you shoes. Eventually you get to the spine. We

1149
04:35:42.360 --> 04:35:46.840
can massage the muscles and either side of your spine.

1150
04:35:47.319 --> 04:35:50.279
From the top of your neck all the way down

1151
04:35:53.119 --> 04:36:02.080
to your lower back. You can do that a few times.

1152
04:36:05.119 --> 04:36:11.759
Sometimes people would use the knuckle or the you.

1153
04:36:11.799 --> 04:36:16.759
Know, two fingers and just go your side of the spine,

1154
04:36:18.080 --> 04:36:21.799
almost just push down, go all the way down to

1155
04:36:21.880 --> 04:36:22.639
the bottom.

1156
04:36:22.360 --> 04:36:25.520
Of the spine, each time.

1157
04:36:27.000 --> 04:36:35.959
Releasing tension and opening up the body. Stretching your body

1158
04:36:38.720 --> 04:36:46.240
so that you feel more relaxed at the same time rejuvenated.

1159
04:36:57.599 --> 04:37:00.880
And now I'm going to move to one side, to

1160
04:37:01.040 --> 04:37:08.319
your right side, and from the bottom of your ribs

1161
04:37:10.279 --> 04:37:16.400
to your pelvis, I'm gonna massage that area of your back.

1162
04:37:18.319 --> 04:37:21.720
I'll stretch over the other side and I will pull.

1163
04:37:21.639 --> 04:37:25.799
The muscles gently and massage.

1164
04:37:25.319 --> 04:37:26.159
And push.

1165
04:37:27.400 --> 04:37:30.439
From one end that side or right to my side

1166
04:37:32.560 --> 04:37:35.400
in the middle of the fact to where your spine is.

1167
04:37:36.759 --> 04:37:42.319
Massage in that side of your spine the opposite side

1168
04:37:42.400 --> 04:37:50.279
to where I'm standing. It's almost likely kneading bread. There's

1169
04:37:50.319 --> 04:37:51.880
that big area which is.

1170
04:37:53.400 --> 04:37:53.720
Firm.

1171
04:37:54.560 --> 04:38:03.639
Yeah, there're lots there to massage. Potentially one of the

1172
04:38:03.720 --> 04:38:08.759
most important places to actually have a message.

1173
04:38:09.919 --> 04:38:15.159
Because you really feel it, really feel the.

1174
04:38:15.319 --> 04:38:20.439
Release and the pleasure of having your lower back massaged.

1175
04:38:23.639 --> 04:38:29.279
It releases so much from your body that's not useful,

1176
04:38:32.520 --> 04:38:38.040
starting a healing process which will continue long after this

1177
04:38:38.279 --> 04:38:50.360
recording is over. The message in this part of your

1178
04:38:50.400 --> 04:38:56.119
body only feels really good for you. It's actually fun

1179
04:38:56.240 --> 04:39:01.000
to do because it is never said like kneading bread.

1180
04:39:03.439 --> 04:39:05.919
It's a part that you can really get hold of

1181
04:39:07.400 --> 04:39:21.040
and really message deeply. If that's your choice. And then

1182
04:39:21.040 --> 04:39:22.840
I'm going to move over to the other side of

1183
04:39:22.919 --> 04:39:25.040
your body and do the same.

1184
04:39:28.400 --> 04:39:36.520
With the opposite part of your lower back, needing and

1185
04:39:36.759 --> 04:39:39.799
messaging from your sides all.

1186
04:39:39.680 --> 04:39:40.200
The way.

1187
04:39:44.400 --> 04:39:47.159
To the middle of your back where your spine is.

1188
04:39:51.560 --> 04:40:02.840
Pressing and kneading, firm and gentle the same time. It

1189
04:40:03.080 --> 04:40:15.279
feels so releasing this mixture of pleasure, comfort, release, calmness,

1190
04:40:15.680 --> 04:40:27.279
relaxation or mixed together. Plus there's that feeling from your

1191
04:40:27.360 --> 04:40:32.520
stomach that is being stretched. Even though you're in your

1192
04:40:32.599 --> 04:40:36.880
stomach now, you can feel it being stretched because that

1193
04:40:37.040 --> 04:40:48.560
whole area is connected to your stomach. Now we're gonna

1194
04:40:48.639 --> 04:40:53.959
move or move further up to your top of your body,

1195
04:40:54.599 --> 04:41:02.400
and we did the same this time, starting with the

1196
04:41:02.560 --> 04:41:08.560
upper back. Put my hands award over and mess massage

1197
04:41:08.639 --> 04:41:15.520
in that area up to your spine, from the side

1198
04:41:15.560 --> 04:41:19.560
of your body up to your spine. So some of

1199
04:41:19.639 --> 04:41:26.680
that message area, that muscle tissue or whatever fatty tissue

1200
04:41:26.720 --> 04:41:32.319
even will be possibly from the chest. There's all connected,

1201
04:41:32.479 --> 04:41:38.840
the chest and the back connect together. I'm going to

1202
04:41:38.919 --> 04:41:43.880
be massaging and just pulling some of that skin from

1203
04:41:43.959 --> 04:41:50.080
your side up and massaging that area.

1204
04:41:52.720 --> 04:41:53.880
Of your upper back.

1205
04:41:55.439 --> 04:42:02.000
All the way to your spine, and then I'll move

1206
04:42:02.080 --> 04:42:04.080
down to dad and I'll continue.

1207
04:42:04.159 --> 04:42:06.919
With the middle of your back, doing exactly the same

1208
04:42:07.000 --> 04:42:12.639
thing there's, gentle or as.

1209
04:42:14.240 --> 04:42:15.439
Deep as you choose.

1210
04:42:24.159 --> 04:42:25.439
Now, I'll move the.

1211
04:42:25.520 --> 04:42:30.319
Other side again and do the exact same thing with

1212
04:42:30.560 --> 04:42:33.080
the top of your back on the other.

1213
04:42:33.040 --> 04:42:47.759
Side, from pretty much underneath your arm area really to

1214
04:42:47.880 --> 04:42:57.880
your spine. Then continue in that all the way down

1215
04:42:59.599 --> 04:43:02.279
in your lower your middle of your back.

1216
04:43:15.959 --> 04:43:20.720
I'm gonna go to your thighs, the backs of your

1217
04:43:20.759 --> 04:43:30.479
thighs and the sides of your thighs, starting with your

1218
04:43:30.599 --> 04:43:39.360
right leg. A massage in the back and the side

1219
04:43:40.200 --> 04:43:48.599
of your thighs, gentle family, There's a lot of muscles there.

1220
04:43:49.639 --> 04:43:52.360
It's an area that can be very tense at times

1221
04:43:53.080 --> 04:43:56.400
and maybe needs a little bit more pressure than the

1222
04:43:56.479 --> 04:43:57.240
rest of the body.

1223
04:43:58.279 --> 04:43:59.200
That's up to you.

1224
04:44:04.000 --> 04:44:09.639
And you can gently stroke the back of your legs

1225
04:44:09.799 --> 04:44:15.279
where you know, opposite your knee joints or underneath your

1226
04:44:15.360 --> 04:44:17.279
knee joint, very.

1227
04:44:17.360 --> 04:44:30.840
Sensitive, gentle area, and working down to your half muscles.

1228
04:44:33.759 --> 04:44:40.080
Massage in your half muscles thoroughly and deeply. If you choose,

1229
04:44:43.599 --> 04:44:51.240
using both hands, fingers, digging deep.

1230
04:44:59.599 --> 04:45:03.880
Do you in course in the back of your.

1231
04:45:04.720 --> 04:45:16.799
Back, of your ankles. Just simply message in that area, maybe.

1232
04:45:19.240 --> 04:45:22.560
Lifting the leg and stretching out a little bed.

1233
04:45:32.479 --> 04:45:47.639
Moving to the right foot, massage in the bottom of

1234
04:45:47.720 --> 04:46:02.080
your feet and the sides of your feet gently but

1235
04:46:03.119 --> 04:46:04.919
firm enough, so idanctical.

1236
04:46:10.720 --> 04:46:11.639
Just allow.

1237
04:46:13.919 --> 04:46:16.479
The pleasure that you get from the heaven your feet

1238
04:46:16.599 --> 04:46:26.240
message to just overtake you as I continue to message

1239
04:46:26.279 --> 04:46:35.799
your feet, the bottoms of your feet, besides your arches,

1240
04:46:36.479 --> 04:46:41.840
your heel. You put a lot pressure into your heel

1241
04:46:42.639 --> 04:46:47.639
and it feels amazing, Yet the arches need to be

1242
04:46:47.759 --> 04:46:59.439
a bit more gentle. Stretching your toes gently the message

1243
04:46:59.520 --> 04:47:05.560
in the bottoms of your toes with my fingers, each

1244
04:47:05.639 --> 04:47:08.599
while individually.

1245
04:47:16.119 --> 04:47:19.200
And give them over to the left leg to.

1246
04:47:19.279 --> 04:47:20.799
Do exactly the same thing.

1247
04:47:24.159 --> 04:47:30.919
Starting at the top of the fis, work in the

1248
04:47:31.040 --> 04:47:35.959
back of the fis and the sides. Massage and deeply

1249
04:47:36.240 --> 04:47:45.680
and gently the whole area, working all the way down.

1250
04:47:52.880 --> 04:47:55.599
This is an area that maybe.

1251
04:47:57.880 --> 04:48:02.840
You could like to spend more time relaxing and messaging.

1252
04:48:05.880 --> 04:48:08.279
Perhaps, if you wanted.

1253
04:48:08.080 --> 04:48:12.360
I could make a future we called him might spend

1254
04:48:12.400 --> 04:48:21.360
more time on one particular area. If you move down

1255
04:48:24.240 --> 04:48:35.720
to your calf muscles. Massage in your calf muscles, and me.

1256
04:48:37.759 --> 04:48:38.880
And gently.

1257
04:48:44.599 --> 04:48:53.560
Down you can cool into your feet, massage les of

1258
04:48:53.639 --> 04:48:56.840
your feet, booms of.

1259
04:48:56.880 --> 04:49:05.880
Your feet, stretching your toes and message.

1260
04:49:05.400 --> 04:49:07.439
In each tone titually.

1261
04:49:09.639 --> 04:49:15.000
That feeling of pleasure and release the experience.

1262
04:49:15.200 --> 04:49:21.439
When you're having your feet and massage. Feel ready.

1263
04:49:33.599 --> 04:49:39.040
Now just turn over in your mind.

1264
04:49:40.439 --> 04:49:49.360
Laying on your back, he's going.

1265
04:49:49.319 --> 04:49:50.159
To start again.

1266
04:49:53.439 --> 04:49:54.759
Do you make area.

1267
04:50:01.479 --> 04:50:03.000
In your shoulders.

1268
04:50:06.439 --> 04:50:09.240
Just to get back in touch.

1269
04:50:09.119 --> 04:50:10.240
With that area.

1270
04:50:17.200 --> 04:50:17.959
To move up.

1271
04:50:25.759 --> 04:50:29.799
They can clean my hands, make them more fresh.

1272
04:50:30.240 --> 04:50:33.000
Because now I'm going to mess yes your face.

1273
04:50:34.119 --> 04:50:49.000
Simply starting off with your forehead. Your eyes it closed, the.

1274
04:50:50.560 --> 04:50:56.279
Just stretch the eyes are all bit pushing up on

1275
04:50:56.439 --> 04:51:15.119
your eyebrows. Just less arging around your scalplessarted down your cheeks,

1276
04:51:16.680 --> 04:51:29.080
around your ears, into your chawl, gently the side of

1277
04:51:29.159 --> 04:51:51.080
your neck chin mm hm, and just leaving down to

1278
04:51:51.520 --> 04:51:58.560
leck down to your chest, starting with less arts in

1279
04:51:58.680 --> 04:52:08.400
there to your chest. The colar plane is in the

1280
04:52:08.599 --> 04:52:20.360
side of the color vane. You're just messide in the

1281
04:52:20.560 --> 04:52:41.560
horn of the chest, moving the chest around because it's

1282
04:52:41.680 --> 04:52:46.639
quite a large area. You can move from one side

1283
04:52:46.759 --> 04:52:56.279
to the next. Move in my hands have to be

1284
04:52:56.759 --> 04:53:06.520
pretty much where your arms are stretching up, stretching some

1285
04:53:06.680 --> 04:53:14.520
of the muscles of your back in the process, moving

1286
04:53:14.680 --> 04:53:35.840
up maybe your chest, then moving down again. A little

1287
04:53:35.880 --> 04:53:36.720
lau of my hands.

1288
04:53:37.799 --> 04:53:43.680
Just message gently and slide down towards.

1289
04:53:43.360 --> 04:53:51.439
Your stomach, starting in the middle of your chest and

1290
04:53:51.759 --> 04:53:54.279
bresch me my hands leaving a part.

1291
04:53:57.000 --> 04:53:58.959
The massology will slide in.

1292
04:53:59.560 --> 04:54:18.840
That's time. M it down. Just remating big page now

1293
04:54:21.560 --> 04:54:31.720
and let's starting up again. Jest the attention it needs

1294
04:54:33.720 --> 04:54:37.200
to feel completely. The next.

1295
04:54:44.479 --> 04:54:44.959
They were in.

1296
04:54:45.119 --> 04:54:51.040
Double second with thirty S B sides as well, the

1297
04:54:51.240 --> 04:54:57.799
area that really doesn't get much attention. I feel really good.

1298
04:54:59.200 --> 04:54:59.919
That's that's all.

1299
04:55:00.240 --> 04:55:00.319
HM.

1300
04:55:05.279 --> 04:55:12.919
Striped my hands down the side of the body, just

1301
04:55:13.040 --> 04:55:27.319
below your arms and went down to hips. Now into

1302
04:55:27.360 --> 04:55:33.040
your study area. You set stand one side again.

1303
04:55:33.599 --> 04:55:35.560
But it did have it if you know bad.

1304
04:55:38.159 --> 04:55:44.560
W to semilar process, just stretching the muscles from the side.

1305
04:55:48.080 --> 04:55:57.680
Simply messidge on one side to the legs.

1306
04:55:59.520 --> 04:56:03.560
Mm hmm. Oh man.

1307
04:56:05.560 --> 04:56:28.080
Peeps way down now to the outside of him, said.

1308
04:56:41.000 --> 04:56:41.040
M.

1309
04:56:43.880 --> 04:57:01.599
S st Hi