May 26, 2025

(no music) (5 hours) BODY SCAN - Relax & Sleep Hypnosis Daily #222 (26th May 2025)

(no music) (5 hours) BODY SCAN - Relax & Sleep Hypnosis Daily #222 (26th May 2025)
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name's Jason

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new Land. Please only listen when you can safely close

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your eyes. This is going to be a body scin

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so I'd like you just to get yourself comfortable, sitting

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down in a chair that supports your body or lying

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down on a flat, comfortable surface. There really isn't anything

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for you to do. Just listen to my voice. You

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can close your eyes if you want to, where you

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can lead them open. I'm going to ask you whether

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your eyes are open or closed. Is just to look up.

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So of course, if they're open, look up, maybe without

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moving your head, looking up towards the ceiling. If your

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eyes are closed, still do the same thing, moving your

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eyeballs upwards, just gently. You're not straining, just gently pointed upwards.

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And notice how that relaxes your eyes. You may feel

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the need to just let your eyes go back to

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how they were, which relaxes your eyes even more. Notice

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in any sounds around, maybe you can hear stuff. On

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my side. It's quite windy outside. Vinnie's on the floor

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playing around, so you may hear him, or you may

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have sounds where you are, and it doesn't need to

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be silent, because this is just a relaxation session. It's

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just an opportunity to take a few minutes break from

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the day and allow yourself to just sink into that

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natural comfort that we all carry within us, because we

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were all born with the ability to relax easily and naturally.

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Just look at a baby, how easily a baby just

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falls asleep or feels relaxed. Noticing your face, the skin

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on your face. Maybe you can even feel a slight

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breeze on your skin, noticing your jaw, h your mouth.

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Perhaps you can hear the birds singing or Vinny bunching away.

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If you still got your eyes open, maybe you can

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see what's around you. Perhaps you can even notice the

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temperature on your hands as well as your face, and

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maybe you're if you've got a short sleeved t shirt on,

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maybe you can feel that temperature on your arms. I

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was going to say, if you've got shorts on, you

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could perhaps feel it on your legs, But I realize

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I'm then moving into going through lots of different wardrobe potentials.

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There's no idea for me to know what you're wearing.

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You might be dressed as an astronaut. I don't know

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who has no way of knowing, although that would be

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kind of strange, I guess unless you are actually an

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astronaut deciding to relax. I think I'd need some relaxation

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after traveling through space. Probably need a nice meal as well.

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And as you scan your body, just go through your body.

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Notice in the different parts of your body, like your hands,

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your feet, your elbows and your knees, your legs, your arms,

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your lower back and your stomach, the middle of your back,

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your ribs, your upper back and your chest, your shoulders,

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the back of your neck, and maybe all the way

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down your spine. Sometimes it's worth just moving your body

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slightly in order to get more in touch with how

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that particular part feels more relaxed, and noticing how your

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mind is. How does your mind feel? Is there lot

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of activity or is it now starting to quiet down?

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Or are you struggling to get your the idea of

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an astronaut sitting in a chair listening to this recording

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out of your head. Maybe it's tickled your funny bone.

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Where is the funny bone? Because when I was growing up,

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laced to hit you like bang my elbow and they go,

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oh you just you just bashed your funny bone. Well,

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there's nothing funny about it because it hurt. Why is

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that funny? She said, Well, look around, everyone's laughing. I said,

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but I'm not laughing. They said, yeah, it's not funny

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for you. Enough, that was a teacher. So as your

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mind slowed down, how does your mouth feel, your tongue,

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your teeth, your gums, a chin. Maybe just open your

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mouth a little bit, not like really wide. I you're

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trying to eat a massive burger or a huge subway sandwich,

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or maybe three sausage rolls or squashed on top of

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each other. I think I need to eat. I think

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I'm a bit hungry. Keep thinking of food. The astronauts

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now turned into an icing astronaut that you perhaps would

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get on top of a cake. Now thinking about cake. Yeah,

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I'm a little bit hungry. But it's something nice about relaxing.

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You're taking a break from taking things seriously. I do

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realize life has a lot of serious stuff, but I

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think it's necessary, like super important, imperative. I haven't used

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the word imperative before. That we all take time out

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from life, from anything that's going on, just take a

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step back. I don't know why I've never used imperative.

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This is never popped up in a conversation. There's a

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lot of words like that that I don't use that

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I do know. I feel quite basic person, use very

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basic language when I talk. Yeah, I think it's very

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important though, that all of us can take a step back,

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and it doesn't have to be a step back and

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be a step to the side. It doesn't even literally

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need to be a step I mean, don't actually have

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to physically step back, but in your mind, almost removing

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yourself from all that stuff, whatever that stuff is, and

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sometimes even allowing that those thoughts and those concerns, maybe worries,

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to just quiet and down, even for just five minutes,

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can really have a positive effect. You don't necessarily have

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to think about astronauts made of icing. Listening to this

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recording and just wondering, can you get a different flavored icing?

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Because I've seen a lot of cakes. I've eaten quite

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a few cakes, and I've been to a few weddings

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and stuff. The ic in I suppose you, but I'm

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just thinking of the iced figures there always seem to

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be kind of made of the same kind of flavor.

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I never had a mint one or banana flavored one.

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I don't think I've even had banana flavored ice in,

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just normal icin that covers a cake. Hmm. And some

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I might think, well, that's all very well, but why

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are you talking about cakes and banana flavored icing. Well,

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the reason for that is that's just where my mind went.

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But also that's kind of part of taking a break,

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a step back, a short mini holiday from reality. I

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guess there's nothing wrong with reality. There's also equally nothing

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wrong with stepping back just for five minutes or ten minutes,

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give yourself time to regenerate, because sometimes just a small

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amount of relaxation really can make a difference, just in

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the same way as on a really really hot day,

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taking a cold shower can really cool you down. Works

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even better when it's cold on a cold day as well,

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but probably not want to do that, or springing cold

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water on your face on a really warm day. I

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remember early eighties and it was so hot outside, and

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I was with my two brothers and we were basically

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filling our waters water bottles up and squirting them at

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each other, squatting water over at each other, and the

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wall was drying instantly, and some people might think, well,

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that's a suppose. It's a fairly pleasant story, and it

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does kind of fit together with you talking about splashing

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water on yourself and maybe cooling down on a hot day,

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taking a break from you know, the reality of the

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heat and taking a step back. I guess in a way,

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but what's that got to do with this recording? What's

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they got to do with a body scan? And I

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suppose my answer to that would be I'm not sure.

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I guess there's lots of different ways of doing a

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body scan. You can focus on each part of your

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body without trying to cause each part of your body

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to relax deeply. Alternatively, you can focus on different parts

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of your body with the expectation that each individual part

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of your body will relax even further. And there's other

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ways where you can do a body scan where you

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could focus on instead of going from your head down

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to your toes, you could focus randomly, but on your

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own body days and different parts of your body. I mean,

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you focus on other people's parts of their body, but

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that would be I'm not sure how that would work,

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might work well, especially if you focus on someone that's relaxed,

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someone that you know that's really a relaxed person. You

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can just imagine how their back feels, or how their

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shoulders feel, how their stomach feels, how relaxed their mind feels,

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which could also cause you to feel relaxed. Just notice

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how you feel now compared to how you felt before

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you started listening to this recording, before you started listening

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to my squeaky voice. And that brings me to the

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end of the recording. I need to go and get

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some food, So thank you for listening. Remember to be

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kind to yourself, because you do deserve to be happy.

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Be gentle with yourself. You deserve to feel safe, lots

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of love. Bye. Relax in a more deep and meaningful way.

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Maybe in a way that can not just allow you

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to feel armor now and throughout the time we spend

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together here, not just relaxed at the end of the

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recording when it's finished and you can enjoy that sense

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of comfort and peace, but also I think it would

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be nice to have those feelings of relaxation continue for

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longer after the recording has ended, so that you can

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still benefit from listening to my voice, maybe in a

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few hours time, perhaps tomorrow, and then by listening regularly,

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especially if you find like some people do and myself

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as well. I sometimes I find one particular recording that

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really resonates with me, and I just listen to it

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over and over again every morning, every evening. There was

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this recording from We're going back to about nineteen ninety nine.

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It wasn't hypnosis, but it was a guided visualizations. It

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kind of was hypnosis, really, and I managed to find

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it again and it still has the same effect on me.

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And part of it was the person's voice relaxed me

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

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to her in the morning and in the evening. And

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I knew before even pressing the play button that since

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I've done that, pressed the play button. This is in

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the days of CD players press the play button, ifact

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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 them 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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was listening to this recording in the early days of

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learning hypnosis, and long before I ever made any videos

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or audio recordings myself, because I didn't start doing that

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till two thousand and six, I knew, I knew how

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helpful I found being able to just let go, to

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have that trust in the person that I'm listening to,

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knowing that it's going to be just as relaxing, if

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not more so. Each time you hear my voice, you

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may feel the same. Some people have been listening to

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me for over a decade, maybe not solidly, obviously not

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twenty four hours a day, but maybe people come back.

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Some people maybe listen every day. And something that I

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do which you may not realize by listening, is when

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I record these recordings. Now, for example, I also am

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affected by the words that I say. So if I

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said to you, focus on your feet, notice your feet relaxing,

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I will be focused on my feet. I will be

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noticing my feet relaxing. If I said, focus on your hands,

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and maybe notice the difference between each hand, perhaps notice

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the the air in the room, the temperature of the

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room on the backs of your hands. You may start

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to notice what almost feels like a very light berrier,

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even though there may not be any type of breeze

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at all where you are right now, and as you

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become aware of your hands, I'm also aware of how

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relaxed my hands are feeling now and when it comes

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to potentially drifting off to sleep, which may be the

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reason you're listening, I also feel drowsy when I make

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these recordings. I also notice my mind drifting. In fact,

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at times I've actually fallen asleep without even noticing, and

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then I carry on talking. And it's only when I

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listen back to do the editing I hear snoring and

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I think, I don't remember snoring. I remember talking. This

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snoring was a pig turned up. That's why I sound

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like when I snare and I get really into the

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whole experience. I don't know how you feel, how relaxed

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you feel in your feet, how relaxed you feel in

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your hands. I have noticed more and more that the

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more relaxed, deeper level of comfort you feel, the easier

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your breathing becomes. It's almost like that additional muscle relaxation.

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So this allows you to breathe easier without necessarily focusing

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on your breath. However, being able to yeah notice the

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ease in which you breathe so naturally, You breathe so

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very easily and smoothly. Whenever I imagine my breathing improving,

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when I've got my eyes closed, I tend to visualize

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a beautiful field with trees and flowers producing all that

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life giving oxygen. It feels nice too, if nothing else,

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just taking some time away from everything, enjoying that feeling

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of peace serenity with a joyful heart. Time seems to

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just drip by, so very slowly, relaxed, so deeply, peaceful,

237
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completely unattacked to any thoughts whatsoever in this moment, completely

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free noticing that your mind has slowed down. Slowed down

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00:40:52.599 --> 00:41:21.159
because nothing really requires your attention, you can enjoy the

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00:41:21.159 --> 00:41:33.119
physical sensations of allowing the stress to rip out of

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00:41:33.199 --> 00:41:52.840
your body, to appear out of every part of your

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00:41:52.880 --> 00:42:37.039
body being released from your brain, h your mind slowly

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00:42:41.639 --> 00:43:27.320
but surely. The muscles in your legs relax so very deeply,

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00:43:37.119 --> 00:44:08.159
res so deeply, and the feelings, the pleasant feelings in

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your arms and shoulders, deepening each part of your body

246
00:44:36.079 --> 00:45:14.519
further and deeper and deeper. Noticine, the feelings in the

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00:45:14.559 --> 00:46:14.480
back of your neck, the feelings in your wrists, muscles

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in front of your body, I all say, feeling peaceful deeply,

249
00:47:10.840 --> 00:47:21.159
there's a sense of peace spreads through your very core.

250
00:47:51.639 --> 00:48:11.559
Even when you focus on your mind. Her mind becomes

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00:48:18.880 --> 00:49:40.840
be and slower, even deeper, relaxing, so very slow. His

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stomach PA's Forllin's stomach. Your back. Notice Notice how relaxed

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00:50:43.239 --> 00:51:21.400
you'd never fear in the hole of your back. Your

254
00:51:21.679 --> 00:51:30.800
spy from your brain, all the way down the middle

255
00:51:30.800 --> 00:51:42.679
of your back, sending and receiving millions of messages every day,

256
00:51:53.679 --> 00:52:11.079
deep coomfort increasing, deep playing ric.

257
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You me.

258
00:53:07.880 --> 00:53:21.519
Legs, spreading those signals down a spine or cord into air.

259
00:53:21.760 --> 00:53:41.199
Every part of your body, your chins and your calf muscles,

260
00:54:08.400 --> 00:54:37.920
your elbows, Feelings of peace and tranquility spreading through your body,

261
00:54:42.920 --> 00:54:59.199
tips of your toes, to your eyes, your fingers, all

262
00:54:59.199 --> 00:55:44.960
the way to your lower back. Letting go, reletting go, pace,

263
00:56:00.840 --> 00:56:31.480
drifting mind, just wandering away, happy to let go, let

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go completely, let go, so tranquil the whole body, enjoying

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a sense. Listening Guy, he for more peace. Four, enjoy

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00:59:58.320 --> 01:01:56.599
the space, this space of peace and safety. So fary, relaxed,

267
01:02:13.079 --> 01:02:37.840
letting go. Maybe we can just focus on the different

268
01:02:38.199 --> 01:03:12.960
parts of your body, just to notice a forehead and

269
01:03:13.239 --> 01:04:14.719
your eyes. You two so this noticing in the sense

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01:04:14.800 --> 01:06:22.639
of complete freedom, absolute freedom, PRIs prifa, peace for energy, peace,

271
01:06:23.320 --> 01:07:38.440
to breathe, such easy, loose. You may have or may

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01:07:38.519 --> 01:08:39.760
not have noticed your mind drifting peaceful, moveingly, even more

273
01:08:39.960 --> 01:09:33.680
deeply in the direction of total blissful peace, bliss for peace, terrest,

274
01:10:21.640 --> 01:11:33.239
total peace. Com So calm lett him go peace with

275
01:11:33.680 --> 01:12:44.560
mind rexed forty so relaxed, so relaxed. Your body feels

276
01:12:44.840 --> 01:13:48.039
almost invisible, so very relaxed. I'm peaceful, so peace relax liquor,

277
01:14:23.560 --> 01:14:29.800
and you could start to notice that you are feeling

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01:14:30.159 --> 01:14:41.439
more relaxed, even though I've not purposely focused your mind

279
01:14:42.359 --> 01:14:49.960
upon that sense of physical comfort that is growing within

280
01:14:50.039 --> 01:14:59.199
you throughout your body, and your mind starts to slow down,

281
01:15:04.119 --> 01:15:11.359
and that could be almost in recognition of I guess

282
01:15:11.720 --> 01:15:24.239
my speech not being particularly fast, and things just generally

283
01:15:25.880 --> 01:15:36.920
feel calmer. Just by listening to my voice, you give

284
01:15:37.000 --> 01:15:43.880
yourself an opportunity to take a break from the day,

285
01:15:46.039 --> 01:15:53.560
take a break from your life as it is, and

286
01:15:53.680 --> 01:16:01.439
to give yourself a rest, giving yourself permission to take

287
01:16:01.520 --> 01:16:07.079
some time off and to allow your body to relax

288
01:16:08.800 --> 01:16:16.960
and allow your mind to slow down, which in turn

289
01:16:19.319 --> 01:16:24.399
releases the tension and he stresses that you had in

290
01:16:24.439 --> 01:16:34.279
your body. It's almost as if the parts of your

291
01:16:34.279 --> 01:16:46.319
body just open up, allowing the negativity out and at

292
01:16:46.359 --> 01:16:55.279
the same time replacing that negativity with positive heathing energy,

293
01:16:57.720 --> 01:17:02.319
which then fills your body up and your mind to

294
01:17:03.960 --> 01:17:22.399
also starts to appreciate those feelings of increasing confidence, an

295
01:17:22.439 --> 01:17:39.560
almost uplifting feeling, positive healing, an energy that spreads through

296
01:17:39.600 --> 01:17:50.279
your body like a wave of comfort. And all this

297
01:17:50.600 --> 01:18:02.680
comes from just allowing yourself a few minutes, maybe half

298
01:18:02.720 --> 01:18:06.560
an hour, however long you want it to be, to

299
01:18:06.880 --> 01:18:20.720
just rest and allow your mind and your body to

300
01:18:20.800 --> 01:18:37.880
almost reset itself to the settings of comfort and relaxation, calmness,

301
01:18:41.680 --> 01:18:51.079
which allows more room for feelings of pleasure and happiness

302
01:18:55.079 --> 01:19:04.199
to move around your body and into your mind, almost

303
01:19:04.720 --> 01:19:09.319
as if your mind and your body are sinking together,

304
01:19:13.560 --> 01:19:23.319
almost mirroring each other, with that growing positivity and calmness.

305
01:19:28.319 --> 01:19:35.560
And it feels nice. It really does feel nice to

306
01:19:35.720 --> 01:19:41.520
know that you are the one that has allowed yourself

307
01:19:44.880 --> 01:19:57.119
to feel more comfort and to experience more of this

308
01:19:58.920 --> 01:20:12.960
deep real life vexation spreading throughout your body, and as

309
01:20:13.000 --> 01:20:20.560
I focus on each part of your body, you can

310
01:20:20.680 --> 01:20:34.840
notice that that part becomes even more relaxed just by

311
01:20:35.199 --> 01:20:44.359
focusing on it. It becomes even more calm and comfortable,

312
01:20:46.840 --> 01:20:54.960
just by focusing. And as I move down your body,

313
01:20:56.239 --> 01:21:03.560
starting at your head, the parts that you've already focused

314
01:21:03.600 --> 01:21:13.119
on will continue to relax deeply, and those parts that

315
01:21:13.199 --> 01:21:24.880
we've not yet focused on or just automatically release any

316
01:21:25.279 --> 01:21:39.720
remain intention in anticipation of even more comfort about to come. Now,

317
01:21:41.920 --> 01:21:48.159
I'm going to start by focusing on your forehead. Just

318
01:21:48.279 --> 01:21:58.119
being aware the feelings of your forehead and any background sounds,

319
01:22:00.159 --> 01:22:05.319
mister Herbert the pigeon can just allow you to feel

320
01:22:05.359 --> 01:22:15.399
even more relaxed. Just means you in the moment, this

321
01:22:15.520 --> 01:22:20.680
isn't this isn't a sterile environment. This is the world.

322
01:22:24.079 --> 01:22:30.159
I live in the countryside, so there's lots of nature

323
01:22:30.680 --> 01:22:41.199
sounds around. So as you focus on your forehead, just

324
01:22:41.399 --> 01:22:51.479
notice how it becomes even more relaxed as you focus

325
01:22:51.520 --> 01:23:00.520
only on my voice and that part of your body.

326
01:23:01.159 --> 01:23:10.880
Moving down to your eyes, focusing on your eyes, noticing

327
01:23:11.920 --> 01:23:21.640
how your eyelids feel so heavy yet so light at

328
01:23:21.680 --> 01:23:28.159
the same time, and all the muscles around your eyes,

329
01:23:28.399 --> 01:23:42.880
relaxing completely, moving your focus down to your mouth, your lips,

330
01:23:43.279 --> 01:23:49.920
your tongue, your teeth, and your gums, the whole of

331
01:23:50.079 --> 01:24:05.000
your mouth relaxing, calm and loose. As you focus now

332
01:24:05.680 --> 01:24:12.560
on your jaw, not just the parts of your jaw

333
01:24:12.720 --> 01:24:17.119
near your mouth and your chin, but all the way

334
01:24:17.199 --> 01:24:23.560
up the size of your face to your ears, the

335
01:24:23.840 --> 01:24:35.319
hole of your jaw, feeding more relaxed.

336
01:24:38.720 --> 01:24:47.279
And calm.

337
01:24:47.600 --> 01:24:56.760
Focusing on your neck, the front of your neck and

338
01:24:56.800 --> 01:25:09.840
your throat accent and loose and calm. The sides of

339
01:25:09.920 --> 01:25:14.880
your neck, the right and the left side of your

340
01:25:14.960 --> 01:25:33.800
neck relax and loose and calm. And now the back

341
01:25:33.920 --> 01:25:40.640
of your neck, focusing on the back of your neck,

342
01:25:46.560 --> 01:25:51.800
letting go of any tension that may have been there before,

343
01:25:53.560 --> 01:26:04.880
and enjoying that sense of in increasing comfort and release

344
01:26:07.600 --> 01:26:11.640
that you can experience in the back of your neck.

345
01:26:17.920 --> 01:26:24.520
Moving down your back and moving either side of your

346
01:26:24.600 --> 01:26:30.840
spine right from the top of your back all the

347
01:26:30.920 --> 01:26:43.840
way down to the bottom of your back, down to

348
01:26:43.880 --> 01:26:51.680
your lower back. And as you move up and down

349
01:26:53.920 --> 01:27:00.560
your spine, you can feel the muscles eva side of

350
01:27:00.560 --> 01:27:15.199
your spine relaxing even more, and as those muscles relax.

351
01:27:17.279 --> 01:27:25.239
That sense of comfort starts to spread outwards from your

352
01:27:25.279 --> 01:27:34.840
spine into both sides of your back, the top of

353
01:27:34.920 --> 01:27:41.880
your back, the middle, and your lower back. And as

354
01:27:41.880 --> 01:27:49.439
you scan gently and slowly up and down your back,

355
01:27:51.760 --> 01:27:56.199
there's the muscles in the top of your back relax

356
01:27:56.680 --> 01:28:04.319
and become looser. The muscles in the middle of your

357
01:28:04.359 --> 01:28:11.800
back also seem to just almost divide from each other,

358
01:28:12.760 --> 01:28:28.960
separating and almost melting, And in your lower back there

359
01:28:29.079 --> 01:28:41.760
seems to be an extra special feeling of comfort. The

360
01:28:42.119 --> 01:28:48.439
spreads into your hips, so down your lower back, into

361
01:28:48.479 --> 01:29:00.159
your hips, into the area where your cosis are, to

362
01:29:00.159 --> 01:29:09.039
your buttocks, and a wise, muscles that spread from your

363
01:29:09.039 --> 01:29:23.279
lower back into your hip area start to melt, start

364
01:29:23.600 --> 01:29:35.760
to really let go, don't even know where about. To

365
01:29:35.800 --> 01:29:42.600
focus on your shoulders. Your back and your spine will

366
01:29:42.640 --> 01:30:03.880
continue to let go, continue to relax so calmly, and

367
01:30:03.920 --> 01:30:09.119
as you focus on your shoulders, you may notice that

368
01:30:09.159 --> 01:30:40.640
they're already feeding, really loose. They're already feeding, calm and fearing.

369
01:30:44.800 --> 01:30:53.159
Those muscles then move from your neck into your shoulders.

370
01:30:59.600 --> 01:31:28.960
Fear are so soft and gentle, so smooth and calm,

371
01:31:29.039 --> 01:31:41.640
and the feeding in your shoulders seems to spread deep

372
01:31:41.840 --> 01:31:51.640
into your shoulders, that sense of relaxation, not just traveling

373
01:31:52.119 --> 01:32:09.399
deeply into your muscles, but also relaxing the bones and

374
01:32:09.640 --> 01:32:18.000
move it all away to underneath your arms, relaxing a

375
01:32:18.039 --> 01:32:23.399
whole area between the tops of your shoulders and underneath

376
01:32:23.399 --> 01:32:42.560
your arms healing. You feel so relaxed and comfortable in

377
01:32:42.640 --> 01:33:03.199
your shoulders. Who sends that deep healing message into your arms?

378
01:33:09.159 --> 01:33:14.239
And you may feel almost as if your arms are

379
01:33:14.319 --> 01:33:26.000
not even there because they're so relaxed, so deeply relaxed,

380
01:33:33.159 --> 01:33:54.039
so so calm, so.

381
01:34:00.640 --> 01:34:01.039
Loose.

382
01:34:08.359 --> 01:34:20.039
A feeling spreading all the way down your arms, two elbows,

383
01:34:23.359 --> 01:34:49.000
including your elbows circumforts spreads or away into your wrists,

384
01:34:51.319 --> 01:35:06.039
your forearments and your wrists m feeling so heavy, yet

385
01:35:06.279 --> 01:35:50.359
at the same time so light and gentle. Focusing now

386
01:35:50.520 --> 01:36:27.279
on your hands. Mm hm, my hands, so peaceful in

387
01:36:27.319 --> 01:37:05.600
your hands, the sense of real peace, It just seems

388
01:37:05.680 --> 01:37:20.960
to I feel so familiar when your hands relax deeply.

389
01:37:30.359 --> 01:38:56.000
E is your things a thing? Is siles a thing?

390
01:38:56.199 --> 01:39:42.319
Its tips? Moving your attention to the front of your body,

391
01:39:43.199 --> 01:41:20.359
so comfortable, moving your focus to your lef what muscles

392
01:41:22.319 --> 01:42:15.000
in your thighs, your knees, so relaxed, a carved muscles

393
01:42:16.359 --> 01:44:23.920
and just shins co puzy the four and the faathing

394
01:44:24.079 --> 01:44:35.760
and your feet so peaceful, so.

395
01:44:36.039 --> 01:45:29.119
Calm, so peaceful, so calm m so peaceful, sycm.

396
01:45:31.680 --> 01:46:05.359
So peace fa re sin peace fa scme allowing that

397
01:46:05.760 --> 01:46:25.920
deep relaxation to spread your chest, in your stomach, letting

398
01:46:26.399 --> 01:46:44.640
go of everything. So I'm gonna start counting down now

399
01:46:47.279 --> 01:46:55.960
from twenty down to one. You can imagine in a

400
01:46:56.039 --> 01:47:01.880
way it's like just walking down some steps and each

401
01:47:02.039 --> 01:47:07.680
step or twenty steps, and each step represents a level

402
01:47:08.239 --> 01:47:20.960
of comfort, each step represents a deepening of that comfort,

403
01:47:27.560 --> 01:47:33.479
and the furvies you walk down those steps a deeper

404
01:47:33.680 --> 01:49:29.960
and more relaxed you feel. So starting with number twenty twenty, nineteen, eighteen, seventeen,

405
01:50:16.199 --> 01:58:40.880
sisting three fourt four two too well five eight nine

406
01:58:41.359 --> 02:00:41.359
eight seven.

407
02:00:00.960 --> 02:02:34.920
Six five.

408
02:03:53.640 --> 02:08:21.239
Four one.

409
02:08:21.760 --> 02:08:38.760
And now as you focus on your eyes, we're gonna

410
02:08:38.800 --> 02:08:51.039
count down from ten tout one, focusing just on your eyes,

411
02:08:54.760 --> 02:09:03.319
your eyelids, the muscles around your eyes, your eyes walls themselves,

412
02:09:04.760 --> 02:09:21.840
our whole area that makes up your eye. And as

413
02:09:21.880 --> 02:09:30.319
we count down from ten down to one, whilst focus

414
02:09:30.399 --> 02:09:45.439
in on your eyes, you'll become twice is relaxed with

415
02:09:45.800 --> 02:09:58.840
each number counting down that you may find the all

416
02:09:58.920 --> 02:10:05.079
you want to it is just drift off to sleep.

417
02:10:08.039 --> 02:10:14.680
And if that's what you want, then just allow yourself

418
02:10:14.760 --> 02:10:29.439
to do that. Now, focusing on your eyes, I'm going

419
02:10:29.520 --> 02:10:39.640
to begin counting down from ten down to one right now,

420
02:10:48.039 --> 02:19:35.040
ten nine eight seven ye five four a three two

421
02:19:45.799 --> 02:20:08.520
one two. Counting down from ten to one ten nine

422
02:20:08.799 --> 02:20:26.799
eight seven six five four three two.

423
02:20:28.719 --> 02:20:35.399
One.

424
02:20:35.959 --> 02:20:38.920
And maybe that was a bit too quick in order

425
02:20:38.959 --> 02:20:42.920
to relax. Maybe it's a bit too fast for you

426
02:20:43.200 --> 02:20:52.920
to notice the calming of your body, maybe even a

427
02:20:52.959 --> 02:20:56.799
little bit of pressure there, Like you're counting down from

428
02:20:56.840 --> 02:20:59.840
ten to one. Would you expect me to do? Man,

429
02:21:00.440 --> 02:21:03.920
expect me to stick go all with floppy just because

430
02:21:03.959 --> 02:21:13.159
you're counting down. We can try it again, but this

431
02:21:13.360 --> 02:21:19.920
time I go this lower. This time, as you focus

432
02:21:20.040 --> 02:21:24.719
on the whole of your body before we focus on

433
02:21:24.760 --> 02:21:35.159
your legs, just notice how your body does start to

434
02:21:35.639 --> 02:21:46.799
feel more relaxed with every number that I count down

435
02:21:50.200 --> 02:23:00.840
ten nine eight seven six five four three two.

436
02:23:19.360 --> 02:23:30.360
One.

437
02:23:30.959 --> 02:23:36.680
And just notice how how you feel, generally, how your

438
02:23:36.680 --> 02:23:51.600
body feels. It's not necessarily even about counting down from

439
02:23:51.639 --> 02:23:59.319
ten to one. It's that space that you have, that

440
02:24:01.879 --> 02:24:22.840
space between being active physically or mentally to just sitting

441
02:24:23.079 --> 02:24:27.680
or lying down and just being there, not doing anything,

442
02:24:27.799 --> 02:24:34.479
not saying anything, not needing to think about anything. So

443
02:24:35.120 --> 02:24:38.200
it opens up a space, you know, a bit of

444
02:24:38.200 --> 02:24:49.200
a space, a gap. And the more I came down

445
02:24:49.239 --> 02:24:56.639
from ten to one, the bigger that gap becomes. So

446
02:24:56.760 --> 02:25:09.200
there's that gap of calmness, of comfort, relaxation. It's a

447
02:25:09.280 --> 02:25:23.399
nice feeling, and it moves those stresses or discomforts physically

448
02:25:23.520 --> 02:25:42.559
or emotionally, moves them away. Allows you to just slow down,

449
02:25:46.159 --> 02:25:49.120
someone to count again from ten down to one and

450
02:25:49.280 --> 02:25:59.239
notice that gap widening, the gap, And as it widens,

451
02:25:59.280 --> 02:26:05.360
it's almost like the distress and attention falls into the

452
02:26:05.440 --> 02:27:45.559
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four, three.

453
02:28:01.520 --> 02:28:31.239
Two one.

454
02:28:32.319 --> 02:28:36.440
How does your body feel.

455
02:28:38.319 --> 02:28:50.120
Now?

456
02:28:51.200 --> 02:29:06.520
Can you notice that you feeling calmer, the feeling more

457
02:29:06.920 --> 02:29:34.399
relaxed as we now focus on your legs, just your legs.

458
02:29:50.280 --> 02:30:10.479
We're just gonna start with focusing on your thighs. Of course,

459
02:30:10.559 --> 02:30:15.440
it's not the most exciting thing to be doing because

460
02:30:18.879 --> 02:30:21.600
I'm sure like most of your body is not a

461
02:30:21.680 --> 02:30:34.120
lot going on right now just focusing on the whole

462
02:30:34.200 --> 02:30:40.639
of your thighs, the tops of your thighs, the sides

463
02:30:40.760 --> 02:30:47.799
of your thighs, the bottoms of your thighs, your outer thighs,

464
02:30:47.840 --> 02:30:52.799
and your inner thighs, basically the whole of your thigh

465
02:30:52.879 --> 02:31:01.680
that leads into your hip. I mean, go down to

466
02:31:01.840 --> 02:31:15.879
your knee joints. Now, this is a big area. It's

467
02:31:15.920 --> 02:31:21.440
a very heavy area. It's very strong, probably the strongest

468
02:31:22.399 --> 02:31:35.639
muscles in your body or in your thighs. But I

469
02:31:35.639 --> 02:31:44.079
don't think we perhaps give enough attention to our thighs.

470
02:31:49.920 --> 02:32:00.680
Perhaps we don't acknowledge how important our thighs are to

471
02:32:00.840 --> 02:32:21.479
our lives, how much they actually do for us, all

472
02:32:21.559 --> 02:32:32.040
for our lives. And it may seem to sound really weird,

473
02:32:32.079 --> 02:32:40.479
but I think that all of our body parts, especially

474
02:32:40.600 --> 02:32:48.239
our thighs, need some TLC, a bit of love shown,

475
02:32:49.239 --> 02:33:07.280
a bit of acknowledgement. I thank you gratitude for what

476
02:33:07.319 --> 02:33:16.440
our thighs do for us. And I know this may

477
02:33:16.639 --> 02:33:22.920
sound a bit strange. Maybe you think, why am I,

478
02:33:23.040 --> 02:33:25.879
Surely I should be out in the garden hugging a

479
02:33:25.959 --> 02:33:34.360
tree or something. Well, it's hard to set a microphone

480
02:33:34.440 --> 02:33:37.520
up on a tree. That's why I'm doing this indoors.

481
02:33:37.520 --> 02:33:41.319
Otherwise I would be outside hugging a tree. I can't

482
02:33:41.360 --> 02:33:50.159
see the television from the tree. If you move down

483
02:33:50.159 --> 02:33:59.799
to your knees getting such an important part, and I

484
02:34:00.079 --> 02:34:06.879
think we don't necessarily I'll speak for myself here, I

485
02:34:06.920 --> 02:34:12.120
don't necessarily appreciate all that my nees do for me

486
02:34:13.360 --> 02:34:18.879
until I have a problem with my knee. It's occasionally, if.

487
02:34:18.719 --> 02:34:19.079
I ever.

488
02:34:20.559 --> 02:34:24.559
Maybe i'll pash it, or it's aching for some reason.

489
02:34:26.239 --> 02:34:32.479
It's then that I realize how much it does. You know,

490
02:34:32.520 --> 02:34:38.520
the benefit of being able to use my legs without

491
02:34:40.239 --> 02:34:47.520
any kind of physical discomfort is a beautiful thing that's

492
02:34:47.719 --> 02:34:56.120
possibly not appreciated until it's temporarily removed. You know that's comfort.

493
02:35:00.200 --> 02:35:04.879
But as you focus on your knees, regardless of how

494
02:35:04.879 --> 02:35:12.440
your knees feel, you can have that sense of gratitude

495
02:35:13.920 --> 02:35:16.639
and love to your knees for all that they do

496
02:35:16.719 --> 02:35:29.760
for you. And you can still have that attention on

497
02:35:29.840 --> 02:35:36.079
your thighs and maybe notice how your thighs feel. Maybe

498
02:35:36.360 --> 02:35:53.760
you've noticed that they are relaxing more deeply as you

499
02:35:53.920 --> 02:35:59.159
focus now on the bottoms of your legs, your shins

500
02:36:00.040 --> 02:36:06.559
and your calf muscles. The bones between your knees and

501
02:36:06.600 --> 02:36:14.200
your feet incorporate, and of course your ankles so important.

502
02:36:19.879 --> 02:36:25.079
Anyone that's had even the slightest sprain of an ankle

503
02:36:26.239 --> 02:36:32.840
knows how how much we take our ankles for granted.

504
02:36:38.719 --> 02:36:40.719
And it's kind of strange in a way when you

505
02:36:40.799 --> 02:36:46.399
think that. You know, logically, our wrists are a lot

506
02:36:46.520 --> 02:36:51.399
thinner than the rest of our arms, which is okay,

507
02:36:51.479 --> 02:36:55.200
it doesn't I can't see any problem with that because

508
02:36:55.200 --> 02:37:01.280
we're just picking stuff up. But our ankles so much

509
02:37:01.520 --> 02:37:11.159
thinner than the rest of our legs, and from a

510
02:37:11.239 --> 02:37:16.120
physics perspective or logical even it doesn't really make sense

511
02:37:17.440 --> 02:37:24.840
that all this weight would ultimately be resting on your

512
02:37:24.879 --> 02:37:34.959
ankles then leading to your feet. That thin area, a

513
02:37:35.200 --> 02:37:44.879
thin bone. Yeah, it does so much great work. Supports us,

514
02:37:44.920 --> 02:37:54.920
supports our body for a lifetime, helps us to balance,

515
02:37:57.239 --> 02:38:10.200
helps you to get around and be mobile. And there's

516
02:38:10.239 --> 02:38:18.159
the calf muscles. Of course, when I was younger, I

517
02:38:18.159 --> 02:38:21.399
couldn't see the point in calf muscles. It didn't seem

518
02:38:21.440 --> 02:38:26.559
to do anything. Okay, if I walked around on tiptoes,

519
02:38:27.280 --> 02:38:31.159
then my calf muscles get some work. But of course

520
02:38:31.200 --> 02:38:35.399
that's not true. The calf muscles are being used whenever

521
02:38:35.440 --> 02:38:47.399
we use her legs and your shins there to protect

522
02:38:49.319 --> 02:38:58.000
your lower legs, shaped in a way almost as a

523
02:38:58.040 --> 02:39:10.360
protector for the bone, leading of course to your ankles

524
02:39:13.719 --> 02:39:20.360
and your feet. But we're not going to focus on

525
02:39:20.399 --> 02:39:22.600
your feet. We're just going to focus on the legs.

526
02:39:24.559 --> 02:39:29.319
I realize that now that I've mentioned your feet, you'll

527
02:39:29.319 --> 02:39:34.280
probably focusing on them anyway, So maybe I should focus

528
02:39:34.319 --> 02:39:40.200
on your feet a little bit. You can have them

529
02:39:40.200 --> 02:39:45.959
in your awareness the same as you have your thighs

530
02:39:46.040 --> 02:39:50.440
in your awareness. Even though we haven't been focusing on

531
02:39:50.479 --> 02:39:55.280
your thighs for a few minutes, we've been focusing on

532
02:39:55.360 --> 02:40:12.079
your ankles, there's still that sensation of comfort in your

533
02:40:12.159 --> 02:40:24.360
thighs and this that movement of energy because the thighs

534
02:40:24.600 --> 02:40:31.520
hold lots of different sensations. Of course, there's the muscles,

535
02:40:32.040 --> 02:40:36.479
the big straw muscles that we have in our thighs,

536
02:40:44.840 --> 02:40:50.600
but the skin on the outside of the thighs, as

537
02:40:50.639 --> 02:40:55.239
in the outside of all of our body, can be

538
02:40:55.399 --> 02:41:13.120
very sensitive, sensitive to the touch, sensitive to temperature, and

539
02:41:13.280 --> 02:41:20.719
inside your thighs the bones, there's the muscle, there's the

540
02:41:20.760 --> 02:41:25.959
blood vessels, the ar trees, it's all this stuff that's

541
02:41:26.000 --> 02:41:34.639
inside your thighs, and I guess sometimes it'd be nice

542
02:41:34.680 --> 02:41:39.200
if you could actually put your fingers inside your thighs

543
02:41:39.600 --> 02:41:44.840
and a message, so you can message on the outside,

544
02:41:45.079 --> 02:41:48.000
of course, but to be able to get deep into

545
02:41:48.040 --> 02:41:52.879
the muscles and to be able to just message inside

546
02:41:52.920 --> 02:42:02.760
your thighs, message in the bones of your leg or

547
02:42:02.879 --> 02:42:13.440
the veins, and just gently healing your thighs, and you

548
02:42:13.479 --> 02:42:20.760
could move down messaging inside your knees, just message in

549
02:42:20.799 --> 02:42:28.200
those bones, but with healing fingertips, spreading that healing energy

550
02:42:28.959 --> 02:42:38.680
deep into the joints of your knees. Of course, there's

551
02:42:38.719 --> 02:42:42.639
the back of your your knee, you know, the inside

552
02:42:42.799 --> 02:42:50.000
crease where your knee is. It's a very sensitive area.

553
02:42:50.959 --> 02:42:55.360
Very it feels very nice when you stroke it. That

554
02:42:55.440 --> 02:42:59.200
might be because it's an area that's not really touched

555
02:42:59.360 --> 02:43:05.959
very often. It's almost like a hidden part, that crease

556
02:43:08.040 --> 02:43:12.520
in your legs. It's almost it's like a part that

557
02:43:14.319 --> 02:43:25.600
has a sensitivity, which is a little bit different. Of course,

558
02:43:25.600 --> 02:43:36.159
it's protected by your legs, so you can imagine putting

559
02:43:37.000 --> 02:43:46.680
your fingers into that crease in your legs, that fold

560
02:43:46.799 --> 02:43:50.959
in between your legs. You can just massage with your fingertips.

561
02:43:52.120 --> 02:44:02.719
Imagine your fingertips going inside, massage in the muscle tissue.

562
02:44:03.479 --> 02:44:07.879
You can of course feel the bones of your knees

563
02:44:09.239 --> 02:44:19.760
healing through your fingertips. And then as you go down

564
02:44:22.559 --> 02:44:25.399
to your calf muscles, and that's the part I'd like

565
02:44:25.479 --> 02:44:30.200
to be able to really put my fingertips deep inside

566
02:44:30.920 --> 02:44:39.879
my calf muscles, massage in every single tissue of that muscle,

567
02:44:41.440 --> 02:44:51.399
healing every part. And then doing the same for my shins,

568
02:44:54.559 --> 02:45:01.479
massage in and gently stroking the bones, gently stroking them,

569
02:45:02.319 --> 02:45:06.559
healing in a loving way, because they deserve to be

570
02:45:06.639 --> 02:45:13.920
treated as the precious bones that they are, Because our

571
02:45:14.000 --> 02:45:17.559
legs are so precious as in all the other parts

572
02:45:17.600 --> 02:45:25.280
of our body, and more precious of any juel on

573
02:45:25.399 --> 02:45:41.760
the planet. When you start to think about your legs

574
02:45:41.840 --> 02:45:52.959
in this way, it can change your perspective. It might

575
02:45:53.159 --> 02:45:59.680
sound a bit a bit silly to start with the

576
02:46:00.000 --> 02:46:06.120
idea of having love for your legs, show an appreciation

577
02:46:08.040 --> 02:46:13.760
for your thighs, wanting to be able to put your

578
02:46:13.840 --> 02:46:22.120
hands in your thighs, massage the muscles and the bones,

579
02:46:23.959 --> 02:46:29.680
and to get your fingers deep in there, releasing all tension,

580
02:46:32.520 --> 02:46:41.479
just to show how much you care about your legs,

581
02:46:42.040 --> 02:46:45.840
how much you care for what your legs do for

582
02:46:45.959 --> 02:46:59.600
you regularly, your knees, your calves, your ankles, the strength

583
02:46:59.680 --> 02:47:07.799
of your ankles considering how thin they are compared to

584
02:47:07.879 --> 02:47:14.639
the rest of your legs, especially your thighs. Yeah, they're

585
02:47:14.719 --> 02:47:27.040
so strong, so flexible, absolutely amazing things. Your ankles are

586
02:47:30.840 --> 02:47:35.959
truly a gift because of what they do for you,

587
02:47:41.399 --> 02:47:48.399
supporting all that weight, regardless of how what weight you are,

588
02:47:49.559 --> 02:47:54.319
even if you only ate stone, there's still a lot

589
02:47:54.360 --> 02:48:01.079
of weight for these little ankles. Now, I'm a lot

590
02:48:01.280 --> 02:48:11.239
heavier than each stone double down, yet my ankles support

591
02:48:11.280 --> 02:48:18.680
my body all the time. Orthough they do give off

592
02:48:18.680 --> 02:48:23.959
a sigh of relief when I sit down, as you

593
02:48:24.079 --> 02:48:31.280
have my whole legs do. My feet feet also go,

594
02:48:33.239 --> 02:49:01.000
my toes clap. We're so happy. Your legs really are amazing.

595
02:49:03.600 --> 02:49:07.479
And I know that about talking about your legs is

596
02:49:07.520 --> 02:49:14.319
probably possibly among the most most boring things you've ever

597
02:49:14.799 --> 02:49:23.120
heard anyone say. Possibly they're boring or not. Everything I

598
02:49:23.239 --> 02:49:39.200
said is true. Your legs are amazing. Your legs deserve

599
02:49:40.239 --> 02:49:58.879
not just respect, They deserve to relax deeply. They deserve

600
02:49:59.079 --> 02:50:03.719
to take some time am out of the day to

601
02:50:03.920 --> 02:50:40.079
just let go completely. Your legs really can relax. And

602
02:50:40.200 --> 02:50:44.159
because the legs are so such a most, you know,

603
02:50:44.399 --> 02:50:50.360
very important part of your body. When you relax your legs,

604
02:50:50.440 --> 02:50:57.680
the rest of your body also naturally follows in that

605
02:51:01.360 --> 02:51:12.280
journey of comfort. I can feel it in my hips.

606
02:51:13.600 --> 02:51:20.760
My hips feel really loose, and also my lower back

607
02:51:20.799 --> 02:51:27.440
as well. My lower back really feels it feels stretched,

608
02:51:28.520 --> 02:51:31.600
even though I'm just sitting in a chair and there's

609
02:51:31.639 --> 02:51:36.920
no stretching as far as I'm aware that I'm doing.

610
02:51:37.920 --> 02:51:40.600
It's almost as if the muscles are just relaxed so

611
02:51:40.799 --> 02:51:46.760
much that there is a natural stretch as the tension

612
02:51:47.639 --> 02:52:08.879
has reduced a lot. And I'm now going to count

613
02:52:08.959 --> 02:52:17.520
down from ten down to one, and you can continue

614
02:52:18.680 --> 02:52:50.239
to fill wonderfully relaxed ten nine, eight, seven, six, five, four.

615
02:52:53.200 --> 02:53:09.120
Three two. Why relax?

616
02:53:17.000 --> 02:53:20.840
So I'm just going to count down from fire down

617
02:53:20.879 --> 02:53:25.360
to one. And as a countdown, if you just focus

618
02:53:25.440 --> 02:53:33.399
on the numbers, just the numbers counting down, and notice

619
02:53:34.239 --> 02:53:42.280
how you feel in this moment as you hear the

620
02:53:42.399 --> 02:53:50.520
numbers counting down, knowing that those numbers counting down represent

621
02:53:51.440 --> 02:54:03.319
you feeling calmer, not just in your body also relaxing

622
02:54:03.440 --> 02:54:09.959
your mind. I just notice how you feel there's nothing

623
02:54:10.639 --> 02:54:16.000
to do, there's nothing to say, there's nothing to think about.

624
02:54:19.040 --> 02:55:00.920
Starting with number five four three two.

625
02:54:58.000 --> 02:55:06.879
One.

626
02:55:07.680 --> 02:55:19.559
And as you notice the gradual letting go of the

627
02:55:19.680 --> 02:55:27.360
tension in your body, you may also begin to notice

628
02:55:27.440 --> 02:55:35.959
and be aware of how your mind is starting to

629
02:55:36.000 --> 02:55:43.680
slow down. This is just a natural thing that happens.

630
02:55:45.200 --> 02:55:50.440
It's not really a special procedure. It's just natural because

631
02:55:50.479 --> 02:55:56.399
as your body relaxes, your mind also starts to relax.

632
02:55:57.959 --> 02:56:01.639
And the more your mind relaxes, the more your body relaxes.

633
02:56:01.760 --> 02:56:12.399
It's just a continuous circle of relaxation. And there's that

634
02:56:13.520 --> 02:56:21.399
calmness that comes from relative quietness. You know, even even

635
02:56:21.440 --> 02:56:28.440
if there's background sounds either your side, online, it's still

636
02:56:28.879 --> 02:56:34.159
going to be quite calm. You know, you haven't got

637
02:56:34.200 --> 02:56:39.399
the television on, there's no music in the background unless

638
02:56:39.399 --> 02:56:46.840
you're listening to the recording with music. Of course, you're

639
02:56:47.000 --> 02:56:49.159
very likely not going to be sitting in a room

640
02:56:49.159 --> 02:56:53.799
with other people. Of course you might be, but generally

641
02:56:53.920 --> 02:56:57.079
it's more ideal if you can do this on your own.

642
02:56:58.760 --> 02:57:08.920
So notice directions and when you stop thinking about stuff.

643
02:57:15.399 --> 02:57:25.719
Relaxation automatically rises a sense of comfort starts to grow,

644
02:57:30.159 --> 02:57:36.920
and without trying to build it up into something fantastical

645
02:57:37.239 --> 02:57:49.040
or something magical. This is just a natural process, something

646
02:57:49.159 --> 02:57:59.399
that's easy to accomplish. In fact, it's almost you know,

647
02:57:59.440 --> 02:58:06.360
the sense of relaxing completely happens really when you put

648
02:58:06.479 --> 02:58:10.399
no effort into it. It's not something that you can

649
02:58:10.440 --> 02:58:22.399
really force. It's something that happens naturally. And part of

650
02:58:22.520 --> 02:58:32.719
the process of this recording and others is simply two

651
02:58:34.319 --> 02:58:44.840
allow you to take advantage of this space this time,

652
02:58:48.079 --> 02:58:59.360
just let go, to just be here, to be in

653
02:58:59.520 --> 02:59:14.959
tune with how you feel, yet with the intention of

654
02:59:15.239 --> 02:59:26.319
wanting to relax deeply and maybe even to fall asleep,

655
02:59:27.520 --> 02:59:32.719
depending on what it is that you wish for yourself

656
02:59:34.440 --> 02:59:49.559
in this moment. As we know, relaxing is the majority

657
02:59:50.719 --> 02:59:55.239
of the process of falling asleep. The actual falling asleep

658
02:59:55.280 --> 03:00:02.239
part is the tiny bit at the end. The deeper

659
03:00:03.360 --> 03:00:25.680
relaxed you become, the easier you find yourself drifting. But

660
03:00:25.760 --> 03:00:32.399
you can also if you choose stay focused on my

661
03:00:32.559 --> 03:01:00.680
voice and really enjoy the process of gradually relaxing each

662
03:01:01.079 --> 03:01:27.680
muscle in your body effortlessly and just observing the sensation

663
03:01:32.959 --> 03:01:48.639
of letting go completely. This time, I'm going to count

664
03:01:48.680 --> 03:01:58.760
from six down to one, and you can notice your

665
03:01:58.920 --> 03:02:09.239
mind calming down more with each number that you hear

666
03:02:09.600 --> 03:05:18.520
me say naturally, feeling calm and slow and peaceful, six, five, four, three, two, one,

667
03:05:19.040 --> 03:05:29.079
being aware of how your mind has slowed right down,

668
03:05:31.879 --> 03:05:55.319
sinking deeply into relaxation. And as you focus on your mind,

669
03:05:55.559 --> 03:06:08.079
you may notice that there are some thoughts still there,

670
03:06:08.120 --> 03:06:17.680
maybe some stubborn thoughts that for some reason perhaps need

671
03:06:17.719 --> 03:06:32.959
your attention. So what you can do is send love

672
03:06:33.159 --> 03:06:46.799
to those thoughts. Sprinkle those thoughts with love like all

673
03:06:46.959 --> 03:06:52.600
petals from a flower. Just sprinkle it over them, petals

674
03:06:52.639 --> 03:06:59.840
filled with love towards those thoughts, to let those thoughts

675
03:07:00.399 --> 03:07:06.920
that you're not abandoned in them. You just need them.

676
03:07:08.120 --> 03:07:20.680
You require them to just calm down, slow down, quiet down.

677
03:07:23.719 --> 03:07:35.559
For now. So as you focus on those remaining thoughts,

678
03:07:36.760 --> 03:07:42.120
as we count down this time from seven down to one.

679
03:07:42.360 --> 03:07:58.040
With each number, just imagine sprinkling those flower petals of love, kindness,

680
03:07:58.040 --> 03:08:09.959
gratitude over those thoughts, which will allow them to just

681
03:08:11.319 --> 03:08:26.440
melt away and relax deeply. With every number, those thoughts

682
03:08:26.479 --> 03:08:43.959
will become more and more relaxed. Starting with number seven

683
03:09:03.159 --> 03:09:22.040
six five.

684
03:09:34.879 --> 03:11:09.079
Four three two one.

685
03:11:02.639 --> 03:11:23.040
Yeah, And as you now notice how relaxed your feeling

686
03:11:26.719 --> 03:11:42.360
in your body, we're going to focus on your hands

687
03:11:48.159 --> 03:11:54.520
because the more relaxed your hands are, the more relaxed

688
03:11:54.680 --> 03:12:15.440
your body and mind are. And there's you focus on

689
03:12:15.520 --> 03:12:26.120
your hands and your fingers. There's nothing needed to be done.

690
03:12:27.040 --> 03:12:32.159
There's no clenching of fists or dents in the fingers

691
03:12:32.239 --> 03:12:45.959
or anything like that. It's just noticing and focusing on

692
03:12:46.040 --> 03:13:14.360
your hands, noticing how they feel. Because the more relaxed

693
03:13:14.639 --> 03:13:24.639
your hands feel, the calmer your mind feels, and the

694
03:13:24.680 --> 03:13:32.799
more comfort you feel throughout your body.

695
03:13:38.719 --> 03:13:41.920
You may.

696
03:13:44.079 --> 03:14:27.120
Have already noticed you mind is starting to drest fain

697
03:14:31.239 --> 03:14:45.920
just on your hands and fingers, allowing them to experience

698
03:14:48.600 --> 03:15:02.840
a real deepening of that relaxation in your hands and fingers,

699
03:15:02.879 --> 03:15:25.239
more and more relaxed. With each number from eight down

700
03:15:25.360 --> 03:15:38.200
to one, you can almost feel that healing and relaxing

701
03:15:38.639 --> 03:15:55.000
energy spreading into your hands and fingers, becoming year more

702
03:15:56.959 --> 03:16:13.719
relaxing with each number you hear, going down eight down

703
03:16:14.520 --> 03:17:50.879
to one, drifting drifting again, starting with number eight seven, six,

704
03:18:25.440 --> 03:20:36.440
five four three fo just being here now, nothing to

705
03:20:36.559 --> 03:20:47.079
think about nothing to do, nothing to say, and everything

706
03:20:47.399 --> 03:20:58.360
just feels calmer. And this is your natural state of being.

707
03:21:02.000 --> 03:21:07.399
This is how you just normally feel when you take

708
03:21:07.479 --> 03:21:15.959
away all that other stuff that we add, you know,

709
03:21:16.040 --> 03:21:27.440
things like stress and worrying and overthinking and anxiety, tension,

710
03:21:31.680 --> 03:21:38.639
just generally thinking about stuff. You take that away, which

711
03:21:38.680 --> 03:21:47.920
is what we do. What we do now you're left

712
03:21:48.000 --> 03:21:58.959
with a real sense of peacefulness which comes to you

713
03:21:59.159 --> 03:22:13.159
very quickly, because ultimately it's just a feeling, a feeling

714
03:22:14.159 --> 03:22:21.360
of comfort. It's almost as if you've gone inside yourself

715
03:22:21.440 --> 03:22:33.079
and you've found a special place where everything is peaceful,

716
03:22:36.000 --> 03:22:41.479
a place where you can feel relaxed and your natural

717
03:22:43.520 --> 03:22:49.879
sense of comfort, a place where you can be you,

718
03:22:54.559 --> 03:23:01.600
where you can accept yourself for who you are, a

719
03:23:01.680 --> 03:23:08.200
place where you're not trying to please anybody else ever,

720
03:23:12.200 --> 03:23:20.799
a place where you can actually not just love yourself,

721
03:23:20.879 --> 03:23:26.360
but in some ways more importantly, you can like yourself

722
03:23:28.840 --> 03:23:46.200
appreciate who you are. That sense of gratitude is in

723
03:23:46.239 --> 03:23:57.399
the air all around you. That's also a place where

724
03:23:57.440 --> 03:24:13.440
you can actually feel the healing energy soaking into your body.

725
03:24:14.399 --> 03:24:25.840
Healing energy soaking into your body, and that healing energy

726
03:24:26.200 --> 03:24:36.520
spreads through your veins, traveling to each and every single

727
03:24:36.879 --> 03:24:47.360
part of your body, and you start to realize that

728
03:24:47.600 --> 03:24:54.959
actually that healing energy, it's not just entered into your brain,

729
03:24:57.719 --> 03:25:07.760
it's become part of your brain, and that spinal fluid

730
03:25:09.920 --> 03:25:20.879
is now mixed with healing energy, not just allowing you

731
03:25:20.959 --> 03:25:29.000
to feel so much more relaxed and healthy in this moment,

732
03:25:33.440 --> 03:25:42.920
but also you start to realize to actually, what's happening

733
03:25:43.079 --> 03:25:53.719
now with that heathing, relaxing energy spreading through your body's

734
03:25:53.920 --> 03:26:04.440
actually changing your life. It's suchally change in the way

735
03:26:04.479 --> 03:26:11.079
you're going to feel, not just now, but tomorrow and

736
03:26:11.200 --> 03:26:20.159
the next day. As your health improves, not just your

737
03:26:20.239 --> 03:26:28.079
physical health, but your mental health. Things that used to

738
03:26:28.159 --> 03:26:34.280
bother you in the past, for some reason, no longer

739
03:26:35.600 --> 03:26:42.200
have the effect that they used to because something has

740
03:26:42.600 --> 03:26:55.639
changed deep within you. Maybe things that used to cause

741
03:26:55.760 --> 03:27:07.760
you to feel anger no longer have that power to

742
03:27:07.840 --> 03:27:13.520
control you the way they seem to be able to before.

743
03:27:17.159 --> 03:27:28.120
As you realize that you're the one who decides what

744
03:27:28.319 --> 03:27:40.040
affects you, you're the one who decides to feel relaxed

745
03:27:40.879 --> 03:27:53.760
and calm when you choose to enjoy Noticing these natural

746
03:27:54.680 --> 03:28:08.079
developments of healing continuing to grow and improve your life

747
03:28:09.440 --> 03:28:21.280
day by day, including of course your ability to relax

748
03:28:21.879 --> 03:28:37.440
so much easier and sleeping. It's the most natural thing

749
03:28:37.719 --> 03:28:47.760
in the world to you, because falling asleep is something

750
03:28:47.879 --> 03:28:58.760
that you've done so many times in your life, and

751
03:28:58.879 --> 03:29:02.840
you know that you will born as we all were,

752
03:29:03.520 --> 03:29:13.680
with the ability to fall asleep naturally. We were born

753
03:29:14.799 --> 03:29:25.280
with that ability to just drift off into a deep,

754
03:29:26.520 --> 03:29:38.319
healing sleep. Even when we're kids, sometimes will fall asleep

755
03:29:38.360 --> 03:29:42.399
when we don't even want to try to take us

756
03:29:42.520 --> 03:29:46.920
stay awake. Maybe it's a birthday in the morning, or

757
03:29:46.920 --> 03:29:51.280
it's Christmas or holiday or something we look forward to.

758
03:29:51.719 --> 03:29:55.799
We don't want to go to sleep. But the more

759
03:29:56.360 --> 03:30:00.799
we want to stay awake, the more more we just

760
03:30:00.920 --> 03:30:09.440
start to drift. And the more you fight drifting, the

761
03:30:09.520 --> 03:30:11.879
more you try to stop yourself and drift in a

762
03:30:11.959 --> 03:30:25.120
safe the deeper and stronger that drifting becomes. Because we're

763
03:30:25.159 --> 03:30:32.079
born not just with the need to relax deeply and

764
03:30:32.239 --> 03:30:42.200
to naturally fall asleep, but it's our birthright, it's part

765
03:30:42.239 --> 03:30:54.079
of our DNA, and sometimes as we get older in life,

766
03:30:54.399 --> 03:31:07.959
perhaps at times we have forgotten that relaxing completely. It's

767
03:31:08.079 --> 03:31:31.719
not only a wonderfully pleasant experience. It's also really easy.

768
03:31:32.520 --> 03:31:40.040
It's very very easy to let go, because that's all

769
03:31:40.079 --> 03:31:40.520
it is.

770
03:31:40.559 --> 03:31:41.120
It's just.

771
03:31:44.520 --> 03:31:56.000
Deciding to let go. And when you press the play

772
03:31:56.079 --> 03:32:06.120
button on my recording, yes, you have given permission for

773
03:32:06.280 --> 03:32:14.680
my voice to relax you. When you press that play button,

774
03:32:15.680 --> 03:32:24.159
you have given me permission for my words to affect

775
03:32:26.639 --> 03:32:38.479
you in a positive, only a positive way, opening up

776
03:32:43.639 --> 03:33:02.079
your mind too useful and healing suggestions that can have

777
03:33:06.440 --> 03:33:14.079
such an amazing effect on how you feel right now,

778
03:33:18.639 --> 03:33:28.520
as well as those changes that continue long after the

779
03:33:28.600 --> 03:33:39.959
recording ends, those changes within you to continue to flourish

780
03:33:40.120 --> 03:33:54.719
and grow, transforming your life in a positive, beautiful way,

781
03:33:57.799 --> 03:34:05.479
allowing you to forward in your life in the direction

782
03:34:05.719 --> 03:34:22.959
that you choose for yourself. And this feeling, this feeling

783
03:34:23.239 --> 03:34:38.799
that you can experience a safety, comfort, calmness. This feels

784
03:34:38.879 --> 03:35:00.360
so nice. It's such a healthy place to be. That

785
03:35:00.559 --> 03:35:18.520
positivity grows within you each and every day. Moving forward,

786
03:35:21.719 --> 03:35:32.719
you're going to find that you're more relaxed physically and

787
03:35:32.879 --> 03:35:41.639
in your mind is more relaxed. And it's not that

788
03:35:41.680 --> 03:35:47.319
you're thinking slower, it's just that your mind will be

789
03:35:47.440 --> 03:35:59.399
less clogged up with unnecessary negativity, because from now on,

790
03:35:59.840 --> 03:36:09.639
your mind rejects negativity. From now on, you're going to

791
03:36:09.760 --> 03:36:26.639
start noticing when negativity arises, and you can just say stop, stop,

792
03:36:29.479 --> 03:36:39.680
and that negativity will turn around and leave you alone.

793
03:36:44.239 --> 03:37:03.600
Stop and that negativity will disappear. And as you notice

794
03:37:03.840 --> 03:37:12.159
that you feel way more relaxed than you probably expected,

795
03:37:18.360 --> 03:37:27.920
you can now congratulate yourself because you're the person that

796
03:37:28.040 --> 03:37:34.200
has done this. You are the one that has opened

797
03:37:34.360 --> 03:37:42.159
your mind up to the simple facts that you can

798
03:37:42.520 --> 03:37:48.479
feel more relaxed in your body and in your mind.

799
03:37:53.360 --> 03:37:59.280
You've opened your mind up to the birthright of being

800
03:37:59.319 --> 03:38:16.479
able to fall asleep easily when you choose. And that's

801
03:38:16.520 --> 03:38:26.799
a nice feeling. Don't you think it feels nice? Doesn't it?

802
03:38:26.840 --> 03:38:33.760
To feel calm? For that healing energy is spreading through

803
03:38:33.760 --> 03:38:46.079
your body and your mind to spend time in a

804
03:38:46.280 --> 03:39:02.840
special place where negativity can no longer enter. Negativity is banned,

805
03:39:03.760 --> 03:39:11.280
it's barred, it's not allowed entry. Doesn't it doesn't. This

806
03:39:11.760 --> 03:39:20.200
doesn't deserve to be here, doesn't belong here. Negativity has

807
03:39:20.239 --> 03:39:35.799
no place in your life, which makes room for more comfort,

808
03:39:37.719 --> 03:40:07.719
more heathing, more relaxation, more peace. It feels nice, doesn't it?

809
03:40:08.120 --> 03:40:31.200
Just the let go with everything. I'm going to count

810
03:40:31.280 --> 03:40:39.639
down now from twenty down to one. You can continue

811
03:40:39.719 --> 03:40:50.040
to relax. If you choose, you can drift to sleep

812
03:40:53.680 --> 03:41:03.719
with every number you hear me say, you can fill

813
03:41:04.600 --> 03:41:10.799
twice as relaxed, or if you choose, you can fill

814
03:41:11.719 --> 03:42:18.079
twice sleepy now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

815
03:42:27.000 --> 03:43:26.000
thirteen to twelve eleven ten no eight seven six.

816
03:43:33.959 --> 03:43:34.239
Five.

817
03:43:41.200 --> 03:44:23.600
Woh, this is your time to just take a break,

818
03:44:24.440 --> 03:44:35.520
your time to relax, to allow your mind to slow down,

819
03:44:44.159 --> 03:44:58.280
to give yourself permission to take a break from everything.

820
03:45:02.959 --> 03:45:07.479
And you're the only person that can make that decision.

821
03:45:10.319 --> 03:45:13.559
You're the only person that can actually tell your mind

822
03:45:17.840 --> 03:45:42.200
to just relax, to just take some time off so

823
03:45:42.239 --> 03:45:47.159
that you can focus on your body, getting in touch

824
03:45:47.399 --> 03:46:02.120
with how you feel physically, and in the process of

825
03:46:04.879 --> 03:46:09.680
this body scan where you focus on different parts of

826
03:46:09.719 --> 03:46:20.520
your body, those parts that you focus on and observe.

827
03:46:23.479 --> 03:46:31.840
Even though you're not purposely requesting for those parts of

828
03:46:31.879 --> 03:46:39.680
your body to relax, it's kind of expected. You expect

829
03:46:40.760 --> 03:46:48.479
when you listen to my voice to feel more relaxed naturally,

830
03:46:53.959 --> 03:47:02.440
because when you're listening to me your attention is focused

831
03:47:04.120 --> 03:47:15.360
on my words, and as my words guide you to

832
03:47:15.479 --> 03:47:27.879
focus on those parts of your body, your focus increases,

833
03:47:34.959 --> 03:47:51.719
which actually calms your mind. And when your mind calms down,

834
03:47:56.200 --> 03:47:59.479
your body relaxes.

835
03:48:07.040 --> 03:48:07.879
And when your.

836
03:48:07.719 --> 03:48:31.399
Body calms down, your mind relaxes. And even though have

837
03:48:31.639 --> 03:48:40.479
not really started the focus on your body, you can

838
03:48:41.120 --> 03:48:56.479
already feel that healing energy spreading through your body, pushing

839
03:48:56.760 --> 03:49:11.000
out stress and tension, healing all the parts of your body,

840
03:49:12.920 --> 03:49:20.639
including your skin, your bones, your blood, all of your

841
03:49:20.760 --> 03:49:26.479
organs inside your body, all of the muscles, all of

842
03:49:26.559 --> 03:49:34.079
the fat, all of everything, every hair on your body

843
03:49:36.200 --> 03:49:47.559
is filled with that healing energy. And when your brain

844
03:49:51.959 --> 03:50:04.000
it fills with that healing energy, the feeling of comfort

845
03:50:05.399 --> 03:50:31.319
and relaxation increases, deeply increases in a way that your

846
03:50:31.399 --> 03:50:48.840
mind starts to feel perhaps bit drowsy because it's not needed,

847
03:50:52.200 --> 03:51:08.520
and it may start to drift if that's what's needed.

848
03:51:11.639 --> 03:51:16.360
So if you're listening to this and what you need

849
03:51:16.479 --> 03:51:19.559
is deep relaxation, that's what you get.

850
03:51:21.719 --> 03:51:23.280
If what you need is.

851
03:51:24.879 --> 03:51:32.280
To fall asleep naturally and easily as your mind drifts,

852
03:51:34.399 --> 03:51:48.200
that's also what will happened. Because by pressing that play

853
03:51:48.280 --> 03:51:54.600
button on the podcast and listening to me give permission

854
03:51:56.440 --> 03:52:07.040
of your body and your mind. In fact, you give

855
03:52:07.120 --> 03:52:12.040
the command to your body and your mind to relx

856
03:52:15.799 --> 03:52:24.760
deeply and to drift off to sleep if that's what

857
03:52:24.959 --> 03:52:40.840
you want or need. And as I focus on the

858
03:52:41.000 --> 03:52:52.360
different parts of your body, you may start to just drift.

859
03:52:56.440 --> 03:52:59.600
And then you come back again and do you hear

860
03:52:59.639 --> 03:53:04.120
me talking in And I'm focusing on a different parts

861
03:53:04.200 --> 03:53:18.040
of your body, and you may find yourself drifting, but

862
03:53:18.120 --> 03:53:25.399
you don't realize you're drifting until you stop drifting and

863
03:53:25.600 --> 03:53:32.799
you're alert again to my voice. Focusing on a different

864
03:53:32.879 --> 03:53:42.479
part of your body starts to relax and deeper, because

865
03:53:42.600 --> 03:53:52.840
that drifting is basically you already in the sleep zone.

866
03:53:57.120 --> 03:54:00.520
And the more you drift, the long be you dread,

867
03:54:02.040 --> 03:54:12.719
and the longer you dread. Eventually that drifting continues into sleep,

868
03:54:17.680 --> 03:54:22.600
and that's the last you remember until you wake up

869
03:54:27.000 --> 03:54:32.159
in your own time when you experience the right amount

870
03:54:32.239 --> 03:54:33.920
of sleep for you.

871
03:54:37.879 --> 03:54:38.920
Because when you do.

872
03:54:40.680 --> 03:54:51.719
And if you do fall asleep, it's extremely pleasant, so relaxing,

873
03:54:54.760 --> 03:54:57.840
so deep, healing.

874
03:54:59.719 --> 03:55:00.319
Sleep deep.

875
03:55:10.399 --> 03:55:18.200
It feels so nice to relax into your own body

876
03:55:18.399 --> 03:55:27.879
and mind as you feel that healing energy is spreading

877
03:55:28.319 --> 03:55:43.840
through it, relaxing us so deeply, relaxing use so so deeply.

878
03:55:52.799 --> 03:56:07.239
So we start to focus on your eyes, moving down

879
03:56:09.239 --> 03:56:52.360
to joel, down till neck and shoulders, palms, hands, vegus.

880
03:56:59.440 --> 03:57:41.120
It's yes, stomach, your back, your spine, your hips, your legs,

881
03:57:48.280 --> 03:58:24.079
your feet, your tie and feeding, eating, spreading and growing

882
03:58:25.680 --> 03:58:38.079
inside your body, feeling you up. Now let's focus again

883
03:58:40.319 --> 03:58:48.959
on parts of your body, focusing this time on your forehead.

884
03:58:54.879 --> 03:59:04.200
Now on your mouth, your lips, your tongue, the whole

885
03:59:04.239 --> 03:59:26.120
of your mouth. Focus then on your fingers. Maybe you

886
03:59:26.159 --> 03:59:31.680
could move your fingers a little bits. You can focus

887
03:59:31.799 --> 03:59:46.319
on each one individually, both hands and even though if

888
03:59:46.399 --> 03:59:51.680
you focus on both of your hands now they almost

889
03:59:51.760 --> 03:59:59.600
seem to just melt into one where there is your

890
03:59:59.680 --> 04:00:07.639
right hands starting a left hand end, almost as if

891
04:00:10.360 --> 04:00:26.760
just mixed together. Now focusing on your knees, just noticing

892
04:00:27.040 --> 04:00:50.920
how your knees fell. Now focusing on your elbows, focus

893
04:00:51.000 --> 04:01:02.200
in on both of your elbows, just absurd thing, the

894
04:01:02.399 --> 04:01:37.159
feeling of your alms. Now focusing absurving, where can your

895
04:01:37.239 --> 04:01:49.440
neck feeding that energy.

896
04:01:51.680 --> 04:01:52.840
The back of your neck?

897
04:02:24.159 --> 04:02:45.639
Absurd to thinkles be aware of physical sensations.

898
04:02:45.799 --> 04:02:47.360
To akers.

899
04:03:46.760 --> 04:03:47.520
What to say.

900
04:03:49.920 --> 04:04:11.879
No, it is who you think, being aware, how you joice.

901
04:04:14.280 --> 04:04:50.360
Zero right now, nine.

902
04:04:50.319 --> 04:05:41.959
You sn how your entire body feels, noticing your mind feels. Now,

903
04:05:50.239 --> 04:06:32.920
letting go, let go, letting go everything, letting go, letting go,

904
04:06:40.559 --> 04:07:06.639
letting go, oh, everything everything. I'm going to start now,

905
04:07:08.120 --> 04:07:10.120
and I'd like you just first of all, just to

906
04:07:10.319 --> 04:07:18.319
see yourself lying down on that message table, lying on

907
04:07:18.319 --> 04:07:23.360
your front. Your head is supported, your arms are supported,

908
04:07:27.840 --> 04:07:34.159
and you feel comfortable and breathing. It's really easy, and

909
04:07:34.239 --> 04:07:41.159
you feel you feel confident in how you look as well.

910
04:07:41.200 --> 04:07:45.239
So there's none of that issue of body problems or

911
04:07:45.319 --> 04:07:54.920
shyness because I'm a professional and this is a therapy session,

912
04:07:55.680 --> 04:08:03.799
so none of that stuff matters whatsoever. This is about you.

913
04:08:06.479 --> 04:08:12.399
This is about how you feel and how you can

914
04:08:13.719 --> 04:08:19.520
enjoy that sense of comfort and relaxation that comes from

915
04:08:20.719 --> 04:08:26.479
letting go and allowing my hands and my fingers to

916
04:08:26.520 --> 04:08:38.360
relax you by a message your body. Soonet to start

917
04:08:38.440 --> 04:08:43.319
off just by placing my hands on the back of

918
04:08:43.360 --> 04:08:48.319
your head, just generly, just you can feel what my

919
04:08:48.479 --> 04:08:57.040
hands feel like really on you, so you can maybe

920
04:08:57.040 --> 04:08:59.200
feel the warmth of my hands on the back of

921
04:08:59.239 --> 04:09:04.719
your head, and with my hands to the side of

922
04:09:04.760 --> 04:09:09.280
your head, not pressing, but just holding there very gently,

923
04:09:12.239 --> 04:09:15.280
maybe over your ears, and a little bit on your face,

924
04:09:16.479 --> 04:09:21.760
just so you can feel my hands so you can

925
04:09:21.799 --> 04:09:23.479
become accustomed.

926
04:09:24.399 --> 04:09:33.239
To them.

927
04:09:33.479 --> 04:09:35.680
And now put my hands on the back of your

928
04:09:35.719 --> 04:09:43.159
head again and gently let them slide down onto the

929
04:09:43.200 --> 04:10:00.200
back of your neck. You can feel my hands the

930
04:10:00.440 --> 04:10:02.799
stroke in the back of your neck to start with,

931
04:10:07.319 --> 04:10:11.159
just so you can get used to the the feeling

932
04:10:11.280 --> 04:10:18.840
of my hands on your skin, get accustomed to realize

933
04:10:18.920 --> 04:10:27.559
that you're safe and it's all good, it's all fine.

934
04:10:29.520 --> 04:10:33.879
And I'm going to start gently messaging the muscles in the.

935
04:10:33.840 --> 04:10:34.879
Back of your neck.

936
04:10:42.239 --> 04:10:54.079
With both hands. Now, this is a very trusting situation, really,

937
04:10:54.600 --> 04:10:59.159
because our necks is so fragile and to have someone

938
04:10:59.280 --> 04:11:04.040
have their hands around your neck in that way can

939
04:11:04.120 --> 04:11:09.360
sometimes be problematic for people, which is why massages are

940
04:11:09.440 --> 04:11:19.280
quite good, because it allows you to relax and to

941
04:11:19.319 --> 04:11:36.639
get in touch with trust, to feel peaceful and calm.

942
04:11:36.840 --> 04:11:40.760
And there's a massage the sides of your neck, gently

943
04:11:44.000 --> 04:11:49.280
moving from the bottom of your neck. It would be

944
04:11:49.479 --> 04:11:52.760
sort of near where your shoulders start, I guess, all

945
04:11:52.799 --> 04:11:59.120
the way up to your jaw. It is kind of

946
04:11:59.120 --> 04:12:04.879
area that side of your neck. Of course, it's a

947
04:12:04.959 --> 04:12:21.000
lot longer than the front of your neck. The message

948
04:12:21.040 --> 04:12:28.319
in the back of your neck, especially that area where

949
04:12:29.200 --> 04:12:37.399
perhaps we hold tension, and there's that area's message. You

950
04:12:37.440 --> 04:12:41.360
can actually feel a sense of release.

951
04:12:41.159 --> 04:12:42.479
In the back of your neck.

952
04:12:47.799 --> 04:12:53.120
And maybe you can breathe it out as well. Notice

953
04:12:53.120 --> 04:13:06.360
how it feels. Notice how you feel. They're moving down

954
04:13:06.559 --> 04:13:11.360
to that area between your neck and your shoulders, that

955
04:13:11.479 --> 04:13:20.120
muscle area, starting to message that area on both sides.

956
04:13:22.280 --> 04:13:24.520
I mean, this would be the area that a lot

957
04:13:24.520 --> 04:13:26.920
of people would message if they were going to give you,

958
04:13:27.719 --> 04:13:33.200
like a shoulder message. Even that's not technically the shoulders,

959
04:13:33.719 --> 04:13:36.280
but it's all the muscles that lead to the shoulders

960
04:13:38.040 --> 04:13:44.639
from the neck, and again that can hold tension and stress.

961
04:13:45.879 --> 04:13:50.959
And when massaged sometimes a nice deep message is useful,

962
04:13:53.959 --> 04:14:09.399
and you decide how deep that message is and just

963
04:14:09.559 --> 04:14:16.520
allow my knuckles just to dig in to get to

964
04:14:16.600 --> 04:14:26.639
those muscles and to really relaxed all the time being

965
04:14:26.879 --> 04:14:44.440
firm yet gentle with you and just stroking down the

966
04:14:44.600 --> 04:14:53.159
area to your actual shoulders, moving to the muscles of

967
04:14:53.200 --> 04:15:04.360
your shoulders and maybe initially just pulling up the shoulders

968
04:15:04.360 --> 04:15:07.760
a little bit off the table, just to give you

969
04:15:07.799 --> 04:15:11.719
a little bit of a stretch, but very gently.

970
04:15:18.159 --> 04:15:18.799
And you've got the.

971
04:15:18.799 --> 04:15:22.520
Muscles at the front of your shoulders the sides of

972
04:15:22.600 --> 04:15:33.520
the back. Again, this is a part that can really

973
04:15:35.040 --> 04:15:38.520
take quite a bit of pressure, quite a bit of

974
04:15:42.280 --> 04:15:49.280
needing if if you wish to really release the tension

975
04:15:51.239 --> 04:15:57.600
to really get into those muscles and can let your

976
04:15:57.639 --> 04:16:04.600
fingers in there. Feel really nice. Sometimes it's just being

977
04:16:04.840 --> 04:16:15.120
stroked gently or being messaged quite strongly. It can all

978
04:16:15.120 --> 04:16:25.600
be beneficial to the relaxation. Put the muscles in your shoulders.

979
04:16:35.479 --> 04:16:45.319
Now to move down your arms. We do one arm

980
04:16:45.360 --> 04:16:55.319
at a time, Starting with your right arm. What I'll

981
04:16:55.399 --> 04:16:59.959
do is I just lift your arm up, just hold

982
04:17:00.200 --> 04:17:05.760
to the side of you and where it still be attached,

983
04:17:07.680 --> 04:17:22.399
and not just message the tops of your arms all

984
04:17:22.440 --> 04:17:40.079
the way down to your forearms into your wrists, gently

985
04:17:40.440 --> 04:17:53.079
massaging that parts, the softer part which is the under

986
04:17:53.159 --> 04:17:58.799
part of the arm, which leads to the crease in

987
04:17:58.840 --> 04:18:14.879
your rowbo the inside. It's much more sensitive skin. Sometimes

988
04:18:15.000 --> 04:18:25.520
just having that stroked I feel really nice, pleasurable and relaxing.

989
04:18:34.239 --> 04:18:45.319
Now moving down to your right hand, just holding your hand,

990
04:18:48.559 --> 04:18:58.399
put both of my hands, just pressing gently on the

991
04:18:58.440 --> 04:19:09.760
back of your hand, stretching your fingers ever slightly at

992
04:19:09.760 --> 04:19:24.680
the same time pressing down and massaging each finger, and

993
04:19:24.719 --> 04:19:35.360
then starting to massage the palms of the hand. Just

994
04:19:35.559 --> 04:19:46.680
turning the hand gently, stretching it gently, and actually having

995
04:19:46.760 --> 04:19:54.079
your hand held can really be an emotional experience sometimes

996
04:19:54.959 --> 04:19:59.600
even if it is a stranger. So when you don't

997
04:19:59.680 --> 04:20:05.000
know very well, like a massage person or a therapist,

998
04:20:05.079 --> 04:20:20.239
maybe because it's intimate, you can feel nice, you can

999
04:20:20.280 --> 04:20:31.440
feel safe. As I put that right arm back down

1000
04:20:31.559 --> 04:20:43.319
where it was, I did the same with your left arm,

1001
04:20:43.319 --> 04:20:53.159
exactly the same. Massage in the muscles in your arm

1002
04:20:53.680 --> 04:21:01.920
all the way down your wrist, stroking the inside of

1003
04:21:02.000 --> 04:21:12.799
your arm, just being gentle or as firm as you require.

1004
04:21:21.360 --> 04:21:34.680
And then massage in your left hand, stretching the fingers gently,

1005
04:21:37.200 --> 04:21:53.639
massage in the palm of your left hand. You feel

1006
04:21:54.040 --> 04:22:22.600
so so relaxing, so comforting, and just rest your left down,

1007
04:22:22.799 --> 04:22:36.920
back down. Start to massage your back, the biggest part

1008
04:22:36.959 --> 04:22:48.399
of your body, starting at the top, starting again where

1009
04:22:48.440 --> 04:22:51.920
he already have been, an area at the top in

1010
04:22:52.000 --> 04:22:58.600
between his shoulders and near your neck, going back and

1011
04:22:58.760 --> 04:23:04.079
message in the area gain, but this time moving downwards,

1012
04:23:10.479 --> 04:23:16.280
taking a downward stroke to the middle of your back,

1013
04:23:18.639 --> 04:23:27.000
working from the outside inwards, massage in the your back,

1014
04:23:27.120 --> 04:23:38.879
but the the outsides of your back, the parts where

1015
04:23:38.920 --> 04:23:51.760
your arms would maybe rest against, almost the part that

1016
04:23:51.879 --> 04:24:05.120
connects your front to your back, and just messaging down

1017
04:24:07.280 --> 04:24:16.600
firmly but gently, as firm as you want, moving down

1018
04:24:16.760 --> 04:24:20.440
and moving across a little bit, and moving all the

1019
04:24:20.479 --> 04:24:28.360
way down again, be very gentle you firm as you choose.

1020
04:24:34.760 --> 04:24:39.479
Eventually you get to the spine. We can massage the

1021
04:24:39.600 --> 04:24:43.840
muscles and either side of your spine from the top

1022
04:24:43.879 --> 04:24:49.920
of your neck all the way down to your lower back.

1023
04:24:56.120 --> 04:25:02.200
We can do that a few times. Sometimes people would

1024
04:25:02.280 --> 04:25:09.159
use the knuckle or the you know, two fingers and

1025
04:25:09.319 --> 04:25:15.760
just go your side of the spine almost just push down,

1026
04:25:16.559 --> 04:25:20.280
go all the way down to the bottom of the spine,

1027
04:25:20.520 --> 04:25:30.200
each time releasing tension and opening up the body, stretching

1028
04:25:31.319 --> 04:25:38.280
your body so that you feel more relaxed but at

1029
04:25:38.280 --> 04:25:54.600
the same time rejuvenated. And now I'm going to move

1030
04:25:54.719 --> 04:26:03.079
to one side, to your right side, and from the

1031
04:26:03.079 --> 04:26:09.399
bottom of your ribs to your pelvis, I'm gonna massage

1032
04:26:10.280 --> 04:26:15.639
that area of your back. I'll stretch over the other

1033
04:26:15.760 --> 04:26:21.120
side and I will pull the muscles gently and massage

1034
04:26:21.200 --> 04:26:25.479
and push on one end that side or the way

1035
04:26:25.559 --> 04:26:30.319
to my side. It's in the middle of fact to

1036
04:26:30.360 --> 04:26:36.920
where your spine is. Massage in that side of your spine,

1037
04:26:37.200 --> 04:26:42.399
the opposite side to where I'm standing. It's almost like

1038
04:26:42.639 --> 04:26:50.799
kneading bread. There's that big area which is firm yet

1039
04:26:51.639 --> 04:27:00.520
lots there to massage. Potentially one of the most important

1040
04:27:00.559 --> 04:27:07.959
places to actually have a message because you really feel it,

1041
04:27:09.879 --> 04:27:14.879
really feel the release and the pleasure of having your

1042
04:27:14.920 --> 04:27:22.639
lower back massaged. It releases so much from your body

1043
04:27:24.120 --> 04:27:33.000
that's not useful, starting a healing process which will continue

1044
04:27:33.159 --> 04:27:45.600
long after this recording is over. A message in this

1045
04:27:45.760 --> 04:27:49.719
part of your body not only feels really good for you,

1046
04:27:51.120 --> 04:27:55.600
it's actually fun to do because it is, as I said,

1047
04:27:55.760 --> 04:27:57.360
like kneading bread.

1048
04:27:59.280 --> 04:28:00.239
It's a part you.

1049
04:28:00.239 --> 04:28:07.799
Can really get hold of and really message deeply. If

1050
04:28:07.799 --> 04:28:17.840
that's your choice, and they're IM going to move over

1051
04:28:17.879 --> 04:28:20.239
to the other side of your body and do the

1052
04:28:20.319 --> 04:28:25.879
same with the opposite part.

1053
04:28:28.120 --> 04:28:29.079
Of your role back.

1054
04:28:31.639 --> 04:28:40.319
Kneeding and messaging from your sides all the way to

1055
04:28:40.440 --> 04:28:47.879
the middle of your back where your spine is pressing

1056
04:28:48.239 --> 04:28:58.760
and kneading, firm and gentle at the same time. It

1057
04:28:58.959 --> 04:29:11.319
feels so releasing this mixture of pleasure, comfort, release, calmness,

1058
04:29:11.520 --> 04:29:23.200
relaxation or mixed together. Plus there's that feeling from your

1059
04:29:23.239 --> 04:29:28.440
stomach as it's being stretched. Even though you're in your

1060
04:29:28.479 --> 04:29:32.799
stomach now, you can feel it being stretched because that

1061
04:29:32.920 --> 04:29:44.479
whole area is connected to your stomach. Now we're gonna

1062
04:29:44.520 --> 04:29:49.879
move or move further up to your top of your body,

1063
04:29:50.520 --> 04:29:58.360
and we did the same this time, starting with your

1064
04:29:58.440 --> 04:30:04.440
upper back. Put my head, hands forward over and massage

1065
04:30:04.479 --> 04:30:11.399
in that area up to your spine, from the side

1066
04:30:11.440 --> 04:30:15.479
of your body up to your spine. So some of

1067
04:30:15.479 --> 04:30:22.559
that message area, the muscle tissue or whatever fatty tissue

1068
04:30:22.600 --> 04:30:28.239
even will be possibly from your chest. There's all connected.

1069
04:30:28.360 --> 04:30:31.159
The chest and the back connect together.

1070
04:30:34.280 --> 04:30:34.879
I'm going to be.

1071
04:30:35.000 --> 04:30:40.000
Massaging and just pulling some of that skin from your

1072
04:30:40.120 --> 04:30:49.319
side up and massage in that area of your upper

1073
04:30:49.319 --> 04:30:57.680
back all the way to your spine. And then I'll

1074
04:30:57.680 --> 04:31:00.639
move down a bit and I'll continue with the middle

1075
04:31:00.680 --> 04:31:07.799
of your back doing exactly the same thing. There's gentle

1076
04:31:08.079 --> 04:31:21.559
as deep as you choose. Now move or the other

1077
04:31:21.639 --> 04:31:26.520
side again and do the exact same thing with the

1078
04:31:26.559 --> 04:31:35.959
top of your back on the other side, from pretty

1079
04:31:36.040 --> 04:31:49.760
much underneath your arm area really to your spine. Then

1080
04:31:49.879 --> 04:31:56.680
continue in that all the way down, including the lower

1081
04:31:56.959 --> 04:32:14.719
your middle of your back. I'm gonna go to your thighs,

1082
04:32:15.840 --> 04:32:25.479
the backs of your thighs, and the sides of your thighs,

1083
04:32:25.520 --> 04:32:26.520
starting with your.

1084
04:32:26.479 --> 04:32:27.360
Right leg.

1085
04:32:29.319 --> 04:32:36.120
And a side. Gim the back and the sides of

1086
04:32:36.239 --> 04:32:44.639
your thighs gently and firmly. There's a lot of muscles there.

1087
04:32:45.520 --> 04:32:48.280
It's an area that can be very tense at times

1088
04:32:48.959 --> 04:32:52.319
and maybe needs a little bit more pressure than the

1089
04:32:52.360 --> 04:33:00.280
rest of the body that's up to you. You can

1090
04:33:00.399 --> 04:33:07.080
gently stroke the back of your legs where you know,

1091
04:33:07.720 --> 04:33:13.840
opposite your knee joint or underneath your knee joint, very sensitive,

1092
04:33:14.080 --> 04:33:30.240
gentle area, and working down to your calf muscles. Massage

1093
04:33:30.319 --> 04:33:36.040
in your calf muscles thoroughly and deeply, if you choose,

1094
04:33:39.479 --> 04:33:58.720
using both hands fingers, digging deep to your ankles, in

1095
04:33:58.840 --> 04:34:05.040
the back of your back of your ankles, just gently

1096
04:34:05.240 --> 04:34:17.560
message in that area, maybe lifting the leg and stretching

1097
04:34:17.639 --> 04:34:18.279
out a little bit.

1098
04:34:28.360 --> 04:34:40.439
Moving to the right foot, Massage in.

1099
04:34:42.880 --> 04:34:50.040
The bottom of your feet and the size of your feet,

1100
04:34:57.200 --> 04:35:09.959
gently but firm enough so identicle and just allow the

1101
04:35:10.000 --> 04:35:15.880
pleasure that you get from heaving your feet message to

1102
04:35:16.040 --> 04:35:22.799
just overtake you. As I continue to message your feet,

1103
04:35:25.080 --> 04:35:33.119
the bottoms of your feet, besides your arches, your heel.

1104
04:35:35.520 --> 04:35:37.759
You can put a lot of pressure into your heel

1105
04:35:38.520 --> 04:35:43.560
and it feels amazing, Yet the arches need to be

1106
04:35:43.639 --> 04:35:55.360
a bit more gentle. Stretching your toes gently and massage

1107
04:35:55.400 --> 04:36:01.439
in the bottoms of your toes with my fingers, each

1108
04:36:01.560 --> 04:36:15.240
while individually moving over to the left leg to do

1109
04:36:15.400 --> 04:36:24.080
exactly the same thing. Starting at the top of the vice,

1110
04:36:26.319 --> 04:36:28.880
work in the back of the fs and the sides,

1111
04:36:30.520 --> 04:36:33.200
massaging deeply and gently.

1112
04:36:34.880 --> 04:36:48.840
The whole area, working all the way down. And this

1113
04:36:49.040 --> 04:36:49.880
is an area that.

1114
04:36:50.919 --> 04:36:58.720
Maybe you could like to spend more time relaxing and messaging.

1115
04:37:01.759 --> 04:37:07.759
Perhaps if you wanted, like a bigger future recording m

1116
04:37:07.959 --> 04:37:16.840
spend more time on one particular area. As you move

1117
04:37:17.000 --> 04:37:29.840
down to your calf muscles, massage in your calf muscles,

1118
04:37:31.520 --> 04:37:45.119
me and gently moved down your ain, cool into your feet,

1119
04:37:46.919 --> 04:37:53.240
massage in backs of your feet, the bottoms of your feet,

1120
04:37:58.360 --> 04:38:05.400
stretching your toe some message in each town individually and

1121
04:38:05.520 --> 04:38:11.439
then feeling and pleasure and release the experience when your

1122
04:38:11.479 --> 04:38:33.639
having your feet messaged feel really good. Now you turn

1123
04:38:33.799 --> 04:38:45.080
over in your mind, laying on your back, I's going

1124
04:38:45.159 --> 04:39:02.400
to start again feel nick area in your shoulders, just

1125
04:39:02.520 --> 04:39:11.720
to get back in touch with that area.

1126
04:39:12.680 --> 04:39:22.520
And as you move up, I can clean my.

1127
04:39:22.599 --> 04:39:27.040
Hands, make them more fresh, because now I'm going to

1128
04:39:27.119 --> 04:39:43.520
message your face simply starting off with your forehead. Your

1129
04:39:43.560 --> 04:39:49.919
eyes are closed and can just stretch your eyes a

1130
04:39:49.959 --> 04:40:01.680
little bit, pushing up on your eyebrows, just messaging around

1131
04:40:01.720 --> 04:40:17.119
your scalp, messaging down your cheeks, around your ears, into

1132
04:40:17.119 --> 04:40:25.799
your chawl gently the side of your neck.

1133
04:40:29.720 --> 04:40:41.319
Chin mm hmm, and.

1134
04:40:41.560 --> 04:40:53.240
Just moving down your neck down to your chest, starting

1135
04:40:53.439 --> 04:41:00.759
by message in the very top of your chest where

1136
04:41:00.799 --> 04:41:13.560
the collar phone is. In the side of the collar phone,

1137
04:41:14.400 --> 04:41:17.560
You're just the messide in the hole of the chest,

1138
04:41:26.720 --> 04:41:38.799
moving the chest around because it's quite a large area.

1139
04:41:40.680 --> 04:41:47.959
You can move from one side to the next. Move

1140
04:41:48.080 --> 04:41:54.200
in my hands underneath pretty much where your arms are

1141
04:41:58.599 --> 04:42:03.840
stretching up, stretching some of the muscles of your back

1142
04:42:03.919 --> 04:42:10.680
in the process, moving.

1143
04:42:10.520 --> 04:42:18.240
Up over your chest and then moving.

1144
04:42:18.040 --> 04:42:35.240
Down again, and then allow my hands to just massage gently.

1145
04:42:36.040 --> 04:42:42.880
Then slide down towards your stomach, starting in the middle

1146
04:42:43.040 --> 04:42:49.360
of your chest and then gratch me my hands moving

1147
04:42:49.439 --> 04:42:56.479
apart and massage in and sliding at the same time,

1148
04:42:58.439 --> 04:42:59.520
moving down.

1149
04:43:03.040 --> 04:43:20.000
To just below your ric cage.

1150
04:43:13.959 --> 04:43:24.439
Moving down the messaging up again, giving your chest or

1151
04:43:24.560 --> 04:43:25.560
your attention.

1152
04:43:26.919 --> 04:43:27.959
That it needs.

1153
04:43:29.599 --> 04:43:43.560
To feel completely relaxed, remembering them or circularly focusing on

1154
04:43:43.759 --> 04:43:48.599
your sights as well, an area that really.

1155
04:43:48.479 --> 04:43:49.959
Doesn't get much attention.

1156
04:43:52.479 --> 04:44:01.880
They feels really good and it's messaged. Just stroking my

1157
04:44:02.040 --> 04:44:09.959
hands down the sides of your body. Just blow your arms,

1158
04:44:10.759 --> 04:44:23.360
row it down to your hips. Now move into your

1159
04:44:23.439 --> 04:44:29.560
stomach area. Can stand on one side of you like

1160
04:44:29.680 --> 04:44:30.000
it did.

1161
04:44:30.080 --> 04:44:31.279
Whant to dig your lower back.

1162
04:44:33.840 --> 04:44:37.919
I'm got to do a similar process of just stretching

1163
04:44:38.880 --> 04:44:52.599
the muscles from the side gently massagy from one side

1164
04:44:52.639 --> 04:45:02.639
to the next, moving the whole area from below your ribs.

1165
04:45:02.279 --> 04:45:12.599
Or the way down to below your belly button, and

1166
04:45:12.840 --> 04:45:13.560
then move.

1167
04:45:13.400 --> 04:45:23.680
Around to the outside of you and repeat that process

1168
04:45:23.959 --> 04:45:36.200
of relaxing and deeply harmly. If you feel loose, you

1169
04:45:36.319 --> 04:45:43.720
feel free. There's something about having your stomach message. It's

1170
04:45:43.799 --> 04:45:45.759
different from any other part.

1171
04:45:48.919 --> 04:45:50.360
Because we do have.

1172
04:45:50.360 --> 04:45:54.840
A tendency of holding a different kind of stress in

1173
04:45:54.919 --> 04:45:58.560
our stomach that we may not be aware of it.

1174
04:46:04.240 --> 04:46:10.000
There's a now massage your stomach, the front of your stomach.

1175
04:46:11.919 --> 04:46:22.959
They can circles around your belly button, then going the

1176
04:46:23.000 --> 04:46:32.840
other way around. There's a gentleness and a freedom that

1177
04:46:33.040 --> 04:46:38.200
comes from feeling how you're feeling.

1178
04:46:43.319 --> 04:46:44.759
As a now moved.

1179
04:46:44.919 --> 04:46:52.319
Down the tops of your thighs, muscles, massage.

1180
04:46:51.720 --> 04:46:54.560
In them, and they can do this.

1181
04:46:55.360 --> 04:47:04.560
Two legs at the same time, pressing down, massaging deeply

1182
04:47:05.799 --> 04:47:09.799
those muscles in your thighs, at front of your thighs,

1183
04:47:15.439 --> 04:47:20.799
moving down to your knees, gently massage in your knees.

1184
04:47:25.959 --> 04:47:32.000
Sliding down your shins, put pressure on either side of

1185
04:47:32.119 --> 04:47:45.200
your shin gently slightly but firmly, moving down to your ankles,

1186
04:47:50.119 --> 04:47:59.759
stroking the tops of your feet, and then with each

1187
04:48:01.119 --> 04:48:06.520
foot in each hand, just gently messaging the whole of

1188
04:48:06.599 --> 04:48:15.400
the foot, the top of the bottom, your heal your ankle,

1189
04:48:16.279 --> 04:48:27.959
the toes, message in every part of your feet. Feels

1190
04:48:28.000 --> 04:48:28.599
so good.

1191
04:48:29.360 --> 04:48:30.360
Just let go.

1192
04:48:31.919 --> 04:48:56.840
Enjoy the process. Enjoy feeling so deeply relaxed, so much comfort,

1193
04:48:57.040 --> 04:49:00.040
and so many feelings.

1194
04:49:00.880 --> 04:49:01.840
To come just.

1195
04:49:01.919 --> 04:49:17.520
From touching your skin. You can just lie there.

1196
04:49:19.560 --> 04:49:20.959
As long as.

1197
04:49:20.720 --> 04:49:30.400
You choose, enjoying the feeling of deep comfort.

1198
04:49:32.840 --> 04:49:34.799
And being messaged.

1199
04:49:36.720 --> 04:49:53.639
By me. Enjoy feeling deep they.

1200
04:49:58.240 --> 04:50:06.400
R and all we're going to do is.

1201
04:50:09.880 --> 04:50:26.479
Blow out some candles. In your mind. There's going to

1202
04:50:26.520 --> 04:50:37.240
be a hundred candles, and you're going to blow each

1203
04:50:37.279 --> 04:50:47.439
one out individually, one by one, starting at one hundred.

1204
04:50:48.479 --> 04:50:59.159
As I count down all the way down to one.

1205
04:51:00.360 --> 04:51:09.279
At each time I say a number, you can imagine

1206
04:51:09.319 --> 04:51:15.639
that candle in the right of you, and I'd like

1207
04:51:15.720 --> 04:51:22.720
you to actually physically mhm, generally blow.

1208
04:51:24.080 --> 04:51:36.080
That candle out. Yeah, yeah, just yeah, it's that big.

1209
04:51:37.319 --> 04:51:46.919
Blows just a gentle, and that candle will extinguish.

1210
04:51:51.639 --> 04:51:56.520
And then I'll say the next number to move down.

1211
04:51:59.439 --> 04:51:59.919
And you can.

1212
04:52:01.560 --> 04:52:12.439
Mhm let that one out as well. And as we.

1213
04:52:12.639 --> 04:52:22.919
Move down the numbers, to find yourself being more and

1214
04:52:23.159 --> 04:52:32.119
more relaxed. If you need to sleep, you also find

1215
04:52:32.200 --> 04:52:43.720
yourself becoming incredibly tired and sleeping. In fact, you may

1216
04:52:45.439 --> 04:52:49.400
struggle to blow.

1217
04:52:49.240 --> 04:53:01.680
Out all one hundred with these candles.

1218
04:53:01.720 --> 04:53:03.639
She felt.

1219
04:53:06.240 --> 04:53:34.279
More and more deeply relaxed, more more deeply tie and

1220
04:53:35.119 --> 04:53:52.319
further down more the mind stops to drift. You may

1221
04:53:52.520 --> 04:53:59.040
find the stop listening to me after a while.

1222
04:54:07.680 --> 04:54:09.279
I even heard it may.

1223
04:54:09.040 --> 04:54:17.720
Be background sounds where you are, you'll be aware of

1224
04:54:17.840 --> 04:54:19.200
those sounds.

1225
04:54:22.119 --> 04:54:23.159
At the moment.

1226
04:54:28.080 --> 04:54:28.880
You may.

1227
04:54:32.119 --> 04:54:47.279
Start just what even notice them. That's all because they're

1228
04:54:47.400 --> 04:55:04.040
unimportant where I am sounds with the birds. It's as

1229
04:55:04.200 --> 04:55:05.000
the pitching.

1230
04:55:06.680 --> 04:55:08.240
I likes to say, illo you.

1231
04:55:08.240 --> 04:55:20.240
Sometimes it's the old plane that goes by h traffic

1232
04:55:20.479 --> 04:55:41.919
and trains in the distance that seems important whatsoever. Candles

1233
04:55:41.959 --> 04:55:49.479
who blow out less important? Anything is.

1234
04:55:54.360 --> 04:56:05.279
More handles you go out the fir. They seemed to

1235
04:56:05.560 --> 04:56:06.880
move away.

1236
04:56:13.599 --> 04:56:24.159
Sounds general date days stopped.

1237
04:56:25.319 --> 04:56:26.599
Seems to just.

1238
04:56:29.319 --> 04:56:29.880
The way.

1239
04:56:32.200 --> 04:56:49.479
On it say feel more tarm it be, can't bull out.

1240
04:56:52.119 --> 04:57:09.240
M m m hm with the next numble the un say,

1241
04:57:16.319 --> 04:57:19.759
and then you played that gir brow te.

1242
04:57:23.000 --> 04:57:23.479
Mm hm.

1243
04:57:27.799 --> 04:57:50.799
So easy, very simple? Is stopped by it? Did you

1244
04:57:50.880 --> 04:58:17.759
seem at first? Yeah, I'm so humbred. Since one hundred can.

1245
04:58:24.840 --> 04:58:44.560
You find smart sense?

1246
04:58:47.840 --> 04:58:48.400
Two te.

1247
04:58:57.599 --> 04:59:06.000
Sas space.

1248
04:59:14.919 --> 05:00:06.639
Want you don't you? You know you