Aug. 12, 2025

(no music) (5 hours) Gentle Hypnosis for Tinnitus Relief | Jason Newland | 12th August 2025

(no music) (5 hours) Gentle Hypnosis for Tinnitus Relief | Jason Newland | 12th August 2025
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Experience a calming, guided hypnosis session designed to bring relief and peace to those living with tinnitus. In this gentle session, Jason Newland leads you through progressive relaxation, soothing guided imagery, and powerful mental reframing techniques to help you detach from the ringing or buzzing in your ears.

You’ll learn how to transform intrusive sounds into harmless background noise, reducing their emotional impact and regaining a sense of control. Perfect for listening during the day for stress relief or before bedtime to drift into a deep, restful sleep.


Become a supporter of this podcast: https://www.spreaker.com/podcast/hypnosis-for-sleeping-deeply--6340116/support.

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

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Please only listen when you can safely close your eyes

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and welcome to this recording Gentle hypnosis for tinatous relief.

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This is not a replacement for professional medical help, so

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please get permission from your doctor before listening to this

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free hypnosis recording. Now, welcome to this gentle hypnosis session

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for tinitous relief. I'd like you, I'd like to thank you,

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but maybe you can thank yourself forgiving yourself this time

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for calm and for heathing. And please ensure that you're

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in a safe, quiet space where you can sit or

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lie down comfortably and won't be disturbed. If you sit

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in the chair, please make sure it supports your body

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in the event if you've fallen asleep, it's best if

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you can close your eyes and fully relax. Just simply

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relaxing and reduce in stress means you're already helping to

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make your tenatus less noticeable. And I find what I've

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found over the last nineteen years that I've been doing

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these recordings and helping people that quite often relaxation, just

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relaxation itself has such a huge beneficial impact on changing

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the condition or the issue the person has. And my

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stomach's grumbling, brilliant, well done, stomach, I didn't expect that.

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So you can just without putting any pressure on yourself

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to go into some deep, deep trance. And you didn't

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just let go realizing that The fact is, mindfulness and

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relaxation practices have been shown to reduce the severity of

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tenatus and the distress that it causes. So as we begin,

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know that you are taking a positive, effective step towards relief.

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Now I'd like you to take a slow, gentle breath in. Then,

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as you breathe out, start to let go of any

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worries for now, because you are here in this moment

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and nothing else really matters right now except giving yourself

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permission to relax. And you might already notice the soft

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hints of calm beginning to spread through your body, which

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is good. It's nice, and all you need to do

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is just listen to my voice and follow along. Admittedly,

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it may well be a little bit boring, but that's

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okay because it's a positive type of boring. It's a

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heathing type of boring. Now let's begin our journey into

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relaxation and relief. So it'll start with a progressive relaxation

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to ease your body and your mind. So let's begin

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by focusing on your breathing inhales slowly and deeply through

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your nose, fill in your lungs comfortably. Hold for just

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a second, and now exhale through your mouth, feeling the tension.

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Release with that breath and find a steady, even rhythm

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breathing in calm and breathe and out any stress as

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each exhale carries away a little bit more tension, and

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you might even imagine a wave of relaxation flowing through

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you each time you breathe out. Now bring attention to

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your feet. Gently scrunch up if your toes if it's

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okay to do so, making the muscles in your feet

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and toes as tight as is possible and also as

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tight as is comfortable. Now hold that tension for a

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brief moment. Now release, let your toes and feet go

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limp and loose, letting go of all the tightness, feeding

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the difference as relaxation starts taking its place. Good. Next,

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move your attention to your ankles and calves, and if

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you like, you can tense these muscles gently, maybe by

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pointing your toes or tightening your calves, and then let go.

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Release in attention as you fear the soothing, warm or

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heaviness in your lower legs as they relax completely, and

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continue this calming scan up through your body to your thighs,

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Tighten them a little, then relax your hips and lower back,

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perhaps archings slightly, then settle in your abdomen. Pull your

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stomach in for a moment, and then let it soften

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and hoovy chaia. Breathe in as you tense, and breathe

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out as you release, singing twice as deep into relaxation.

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Now your chest, take a nice breath in, maybe hug

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your shoulders to tents and exhale to release ht in

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your chest and shoulders drop into comfort. Move in your

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hands and arms. You can make fists and squeeze your

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arms to your shoulders in. Unfurl and relax, feeing away

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Babe of relief as the muscles let go, and finally

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your face. Scrunch up your face, wrinkle your forehead, squeeze

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your eyes and jure gently hold for a second and

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breathe out. Relax, and you can let your jaw hang loose,

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and your eyes remain softly closed, highlids, relaxed and smooth.

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And you have now worked your way through each part

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of your body, tensing and then releasing, leaving every muscle loose,

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limb and relaxed. Now you can just take a moment

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to enjoy this sensation. As your entire body feels heavier, comfortably, warm,

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and settled. From the tips of your toes to the

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top of your head. You are letting go and any

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lingering tightness is melting away. As you're breathing remains slow

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and soothing, huge breath guiding you deeper into a state

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of peace. And if any thoughts arise, that's okay, just

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let them drift by as if they were clouds passing

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in the sky. As you are gradually quieting your mind

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and with your body so calm and still, you may

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notice that even your heart beat has slowed down, becoming

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steady and serene. And this gentle stillness is the perfect

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state for the next part of our journey. Now that

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your body is deeply relaxed, imagine your mind's eye a safe,

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peaceful place, and perhaps you picture yourself rising and walking

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toward a beautiful garden or may be you see a

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quiet beach or a cozy forest grow anywhere that feels

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perectly calm and pleasant to you. And let's say you

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find yourself at the entrance to a tranquil garden. Just

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visualize it as vividly as you can. Notice the colors

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of the flowers and the trees, the soft texture of

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the path beneath your feet, and the gentle light around you,

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and the air areas. It's so comfortable, just the right

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temperature for you to feel at ease and protected. And

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in this garden, you begin to walk slowly along a

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little stone path, with each step you take is effortless

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and light. And as you stroll, you might hear the

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sounds of nature around you, perhaps birds singing softly in

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the trees, or the faint trickle of a small fountain

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or stream nearby. And you may even hear the distant

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laugh of children playing, or lee's rustling as a cool,

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pleasant breeze moves through the branches. And these sounds are

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soothing and gentle, and they remind you that life carries

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on with ease and harmony all around. Somewhere along the

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path you come upon a comfortable spot to rest It

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could be a wooden bench under a leafy tree, or

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a soft patch of grass by a calm, clear pond,

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and you decire to pause here, to feel the surface

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beneath you as you sit or lie down in this scenery.

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And perhaps the bench is warm from the sun, or

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the grass is springy and cool, and you take a

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moment to just be in this peaceful place, soaking in

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the sense of safety and comfort it provides, because this

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is your sanctuary, a private haven where nothing can bother you.

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And as you relax here, bring your awareness to the

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sounds you hear in this imaginary environment. Maybe you notice

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a gentle tinkle of wind chimes hanging from a nearby

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a tree, singing a soft brand melody whenever the breeze passes,

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and their tone is light and calming, like distant bells.

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Or perhaps it's evening in your garden and you catch

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the faint chirp of crickets hidden in the grass, their

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chorus rising and falling gently. And you can choose whatever

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sounds feel comfortable for you. Wind chimes, crickets, soft ocean

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waves in the distance, or simply the whisper of the wind.

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Because these ambient sounds are peaceful and kind. Now turn

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your focus inward for a moment and notice the ringing

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or buzzing of your tenetous and without any judgment, just

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to acknowledge its presence. Now in this relaxed state, you

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might find that what you're observing is that the sound.

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It's much more calm now, And here comes a little

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bit of magic from your mind. Imagine that the sound

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in your ear isn't trapped inside you, but it is

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actually flowing out into the serene world around you. Envision

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it escaping your mind and blending with the natural sounds

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of your safe space. For example, you might imagine your

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tenatus as a gentle ringing wind chime in that tree,

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and each tone of your internal ringing becomes one of

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those little bells being tickled by the breeze, and it's

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as if the sound has moved from inside your head

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outside to that wind chime where it belongs. Or if

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your sound is more of a buzz or a hum

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you might picture it as the distant throne of a

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friendly bee or a soft harm mother hummingbird fluttering nearby,

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just part of the garden's background. And whatever this quality

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of your tenative sound, you can transform it into a natural,

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harmless sound in this scene, one that belongs here and

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does not bother you anymore. And notice what happens now

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as the once intrusive ringing is now just part of

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the environment, and a gentle one at that, and instead

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a source of distress, it now becomes like just another

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note in the symphony of this peaceful place. And as

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you continue to hear it, but it no longer feels

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like an enemy. And if it was a high pitched ring,

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now it's like the soft twin clan of chimes, or

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distant sound sort of summer night. If it was a

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hiss or static, now it's like the southing hush of

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ocean waves. And if it was a buzz, now it's

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akin to a low, comforting hum, like a purring cat

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or the murmur of the breeze. And as the sound

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has changed it's meaning for you, it's simply sound and

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nothing more. In fact, you may notice that the more

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you allow it to blend into the background, the fainter

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and more distant it becomes. It's as if with each

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breath you take, the sound drifts a little further away,

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and maybe imagine it moving off into the distance from

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that tree with wind chimes the far end of the garden,

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and then perhaps beyond the garden's gate, and it might

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still be audible, but only if you really strain to

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focus on it. Otherwise it's just there in the background,

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a neutral part of the soundscape. Your mind is naturally

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tuning it out because you are in control here. You

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can choose to pay attention to that faint sound or

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to all the other pleasant sensations around you, and you

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choose peace. You choose to let the tenatus simply be

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without giving it importance. It's just such a simple choice

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to allow the sound and not fear it, which weakens

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its hold over you. Now, just take a moment to

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really appreciate how far you've already come, how you've gone

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from feeding tense and perhaps overwhelmed by the ringing, to

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feeding calm, safe and in charge. Because in this inner

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world you've created, the tintus has lost its power, and

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what was once an irritating intruder can now be seen

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as just another gentle sound in your peaceful landscape, and

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you are free to enjoy the tranquility of this place,

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whether the sounds present or not. It truly doesn't matter anymore,

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which shows you that your perception of the sound can change.

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And you have now proven to yourself that your mind

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can transform that noise into something natural and neutral, maybe

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even pleasant. Now, in this relaxed and receptive state, let's

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reinforce these positive changes with some gentle affirmations and suggestions,

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and just continue to rest comfortably and let these words

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sink into your unconscious mind. And you don't need to

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actively remember them, just simply allow them to wash over

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you and take root at whatever level is helpful, and

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each affirmation will further soothe your mind and calm your

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nervous system. Train in your inner self to respond to

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tenatus with peace and comfort. Now you are safe and

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in control. You are safe and in control because the

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sounds you here cannot harm you in any way. There

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are merely sounds, just like any other background sound or

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noise you've grown used to, and you are completely safe,

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and your body knows it. You choose calm. You choose calm,

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and every time we breathe out, a wave of sovereignity

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flows through you, and your nervous system is relaxing, releasing

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any fight or flight responses, and you feel a gentle

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comfort wrapping around you, protecting you from stress. The ring

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in or buzzing is becoming a neutral part of your world.

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The ring in or buzzing is becoming a neutral part

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of your world, And what once alarmed or annoyed you

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now feels insignificant and non threa retning, and you might

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even find it familiar and easy to ignore, just like

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the hum of a refrigerator or the sound of distant traffic.

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It fades into the background unless you actively listen for it.

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Your mind is powerful and adaptable. Your mind is powerful

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and adaptable, and each day you are training your brain

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to tune out the tenatus a bit more, and you

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trust that over time your brain can and will diminish

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its response, gradually paying it less attention and emotion, until

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it hardly bothers you at all. And you are habituating naturally,

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and this gives you deep relief. You cultivate acceptance and peace.

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You cultivate acceptance and peace, and instead of bracing against

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the sound, you allow it to be there when it's there,

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00:43:32.880 --> 00:43:46.039
without fighting, and this acceptance brings you freedom. And by

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00:43:46.199 --> 00:43:52.880
not resisting, you find that stress and anxiety related to

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00:43:52.960 --> 00:44:04.400
the sound just evaporate, and you replace these feelings with

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00:44:04.719 --> 00:44:25.400
calm confidence. You are more and more comfortable each moment

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00:44:32.280 --> 00:44:42.800
because every breath, every positive thought is soothing you, and

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00:44:42.880 --> 00:44:54.519
you feel a growing sense of mastery and comfort. And

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00:44:54.599 --> 00:44:58.360
you have coped with this before, and you are coping

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00:44:58.519 --> 00:45:11.599
eve even better now. In fact, you're thriving, and you

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00:45:11.679 --> 00:45:21.239
look forward to moments of quiet and peace now knowing

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00:45:21.280 --> 00:45:37.000
that you can handle them with ease and relaxation. Your

241
00:45:37.119 --> 00:45:50.079
unconscious mind is learning new ways to respond, even when

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00:45:50.079 --> 00:45:56.760
you're not actively thinking about it. Deep inside your mind,

243
00:45:57.760 --> 00:46:13.119
a change has happened. You've rewritten the script, and tenatous

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00:46:15.039 --> 00:46:30.760
no longer triggers fear or frustration or anger, and instead

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00:46:32.400 --> 00:46:44.039
it might even remind you to relax, acting as a

246
00:46:44.039 --> 00:46:53.400
gentle cue to take a deep breath and return to

247
00:46:53.519 --> 00:47:13.599
this state of ease. And each of these positive ideas

248
00:47:13.880 --> 00:47:31.000
is sinking deeply into your mind, strengthening your resilience and calm.

249
00:47:33.559 --> 00:47:38.360
And if any part of you used to panic or

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00:47:38.400 --> 00:47:44.960
feel hopeless about the ringing, that part is now being

251
00:47:45.119 --> 00:47:54.920
comforted and healed, and you're replacing those old reactions with

252
00:47:55.039 --> 00:48:06.280
a profound sense of peace, hope, and confidence. There's your body,

253
00:48:06.559 --> 00:48:16.760
and mind, remember how to relax, how to feel safe.

254
00:48:17.719 --> 00:48:28.239
They know what to do now whenever you hear that sound. Now,

255
00:48:40.400 --> 00:48:48.679
let's take a moment to solidify the new perspective that

256
00:48:48.840 --> 00:48:58.840
you have on your tenatus. You have begun transforming it

257
00:48:58.960 --> 00:49:05.039
from a an annoying intruder into a more peaceful and

258
00:49:05.880 --> 00:49:14.039
harmonious aspect of your experience. And think about that for

259
00:49:14.119 --> 00:49:18.760
a moment. There's something that you used to feel so

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00:49:19.039 --> 00:49:31.199
negative now feels so manageable, even harmless. And this is

261
00:49:31.280 --> 00:49:36.360
the power of your own mind working in your favor.

262
00:49:39.440 --> 00:49:44.119
And you're no longer given the sound and negative meaning

263
00:49:44.679 --> 00:49:53.119
because it's not a threat, it's not a tormentor it's

264
00:49:53.440 --> 00:50:02.000
just a sound like any other sound. For example, consider

265
00:50:02.159 --> 00:50:07.199
sounds like refrigerator hum or, a fan in the background.

266
00:50:09.119 --> 00:50:14.559
They're just there. You hear them if you focus, but

267
00:50:15.320 --> 00:50:23.599
they carry no emotional weight. They can't affect you. And

268
00:50:23.679 --> 00:50:27.400
that's how your tentatus can be for you from now on.

269
00:50:29.159 --> 00:50:33.800
You can just treat it as a neutral, meaningless noise,

270
00:50:36.440 --> 00:50:45.760
something you have to actively strain to even notice at all.

271
00:50:47.920 --> 00:50:54.519
And this shift is perspective from seeing tinatus as a

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00:50:54.679 --> 00:51:01.679
danger to seeing it as just a benign sound is

273
00:51:02.000 --> 00:51:10.880
so powerful as it removes the fear and the frustration,

274
00:51:13.119 --> 00:51:20.039
and it gives you back a sense of control as

275
00:51:20.079 --> 00:51:28.920
you remind yourself, this sound cannot hurt me. It's okay

276
00:51:29.000 --> 00:51:35.960
for it to be present. I am safe, and I

277
00:51:36.000 --> 00:51:40.159
can still relax and enjoy life even if it's there.

278
00:51:45.960 --> 00:51:50.079
This sound cannot hurt me. It's okay for it to

279
00:51:50.119 --> 00:51:58.559
be present. I am safe, and I can still relax

280
00:51:58.840 --> 00:52:08.719
and enjoy life even if it's there. In fact, by

281
00:52:08.800 --> 00:52:17.960
practicing this calm acceptance, you find that the sound loses

282
00:52:18.039 --> 00:52:25.320
its hold over your attention and emotions, and it becomes

283
00:52:25.519 --> 00:52:35.320
less threatening, more familiar, and easier to ignore as you

284
00:52:35.559 --> 00:52:50.119
consistently respond to it with neutrality and calm. And if

285
00:52:50.280 --> 00:52:56.480
negative thoughts about the ringing do come at times, that's

286
00:52:56.519 --> 00:53:04.280
all right. You can acknowledge those thoughts and let them

287
00:53:04.480 --> 00:53:11.599
drift by, just like we practiced earlier with the clouds

288
00:53:11.719 --> 00:53:18.400
in the sky, because you don't need to engage with

289
00:53:18.559 --> 00:53:28.239
worry or anger about it. Instead, you embrace an attitude

290
00:53:28.320 --> 00:53:37.400
of acceptance. Okay, the sound is here, but so what

291
00:53:39.880 --> 00:53:46.440
it can still be calm, I can carry on with

292
00:53:46.840 --> 00:53:58.159
what it's doing. And this mindset is incredibly liberating because

293
00:53:58.280 --> 00:54:07.280
by accepting and coexisting with the tinatus, you significantly reduced

294
00:54:07.360 --> 00:54:14.719
to stress it used to cause you. And you may

295
00:54:14.800 --> 00:54:18.639
even find moments when you forget about it all together

296
00:54:20.800 --> 00:54:31.440
because your brain has truly accepted it as unimportant. And

297
00:54:31.480 --> 00:54:41.119
remember that habituation. We mentioned the brain's natural ability to

298
00:54:41.199 --> 00:54:50.360
get used to repeated stimuli, because that process is underway

299
00:54:50.480 --> 00:54:56.679
within you, and your brain is gradually learning to filter

300
00:54:56.800 --> 00:55:04.440
out the tinatus, treating it no differently than the countless

301
00:55:04.480 --> 00:55:14.400
other background sounds it ignores every day, and you don't

302
00:55:14.480 --> 00:55:20.840
have to try and force this. It will happen on

303
00:55:20.920 --> 00:55:26.800
its own as you continue to practice these relaxation and

304
00:55:27.000 --> 00:55:36.639
reframing techniques. And every time you respond to the sound

305
00:55:37.719 --> 00:55:43.920
with calm, indifference or gently shift your fake focus elsewhere,

306
00:55:46.159 --> 00:55:50.920
you are reinforcing to your brain that this sound is

307
00:55:51.079 --> 00:55:56.079
not a threat, not something it needs to worry about.

308
00:56:00.199 --> 00:56:07.079
Your brain listens, and over time it will more and

309
00:56:07.079 --> 00:56:19.719
more tune out the noise automatically. So in reframing your tenatus,

310
00:56:21.199 --> 00:56:28.239
you've done two important things. You've changed how you perceive it,

311
00:56:30.400 --> 00:56:37.199
You've changed how you react to it, and you now

312
00:56:37.360 --> 00:56:43.760
see it as neutral, even as a reminder to relax,

313
00:56:47.440 --> 00:56:52.679
and you react with calmness, or sometimes don't react at all.

314
00:56:55.159 --> 00:57:00.760
And this new peaceful relationship with the sound means it

315
00:57:00.960 --> 00:57:10.000
no longer dominates your life or mood, and it's becoming

316
00:57:10.320 --> 00:57:22.800
just a small background aspect of your world, something you

317
00:57:22.880 --> 00:57:33.559
can easily coexist with. This is a huge step forward.

318
00:57:36.880 --> 00:57:50.719
You should feel proud of yourself for achieving this shift. Now,

319
00:57:52.039 --> 00:57:59.519
before we conclude, let's address the emotional aspect of your

320
00:57:59.599 --> 00:58:06.920
journey and offer some encouragement, because coping with tinatus can

321
00:58:07.000 --> 00:58:16.239
be emotionally challenging and you may have felt frustration, anxiety,

322
00:58:16.360 --> 00:58:24.239
or even helplessness about it in the past, and that's

323
00:58:24.360 --> 00:58:34.320
completely understandable because the constant awareness of ringing or buzzing

324
00:58:34.480 --> 00:58:44.000
can be very distressing and stressful, and it's known that

325
00:58:44.119 --> 00:58:51.639
these feelings of stress and frustration can actually intensify the

326
00:58:51.760 --> 00:59:01.440
perception of the tinatus, creating a vicious cycle. And perhaps

327
00:59:01.440 --> 00:59:05.519
you've experienced this in the past, and you know, the

328
00:59:05.599 --> 00:59:08.599
more upset you get about the sound, the louder and

329
00:59:08.679 --> 00:59:12.559
more intrusive it seems, which in turn makes you even

330
00:59:12.639 --> 00:59:20.960
more upset. If that's what was happening before, recognize that

331
00:59:21.039 --> 00:59:27.599
you will now break in that cycle, and by entering

332
00:59:27.679 --> 00:59:33.400
this relaxed, open state of mind, you've taken away the

333
00:59:33.559 --> 00:59:43.199
fuel that fed that negative loop, and deep relaxation is

334
00:59:43.320 --> 00:59:50.039
like a reset for your nervous system, calm in the

335
00:59:50.159 --> 00:59:56.400
anxiety and ease in the stress that made the tenatous worse.

336
01:00:01.840 --> 01:00:07.320
And in this trance state, you've shown yourself that you

337
01:00:07.440 --> 01:00:13.599
can find relief and calm even when the sound is there,

338
01:00:16.920 --> 01:00:23.199
and this proves that things can get better, that you

339
01:00:23.280 --> 01:00:31.559
are not powerless. In fact, on the contrary, you've discovered

340
01:00:32.480 --> 01:00:46.440
just how much influence you have over your experience because

341
01:00:46.599 --> 01:00:53.239
your unconscious mind is very powerful and you've just used

342
01:00:53.280 --> 01:01:01.519
it to reframe your emotional response to tinatus. And this

343
01:01:01.760 --> 01:01:07.960
means that you're going forward and you'll find yourself more

344
01:01:08.760 --> 01:01:19.199
at ease as you developer calmer mindset that prevents the

345
01:01:19.239 --> 01:01:28.480
sound from dominating your thoughts and emotions, and that sense

346
01:01:28.519 --> 01:01:34.440
of panic or despair you may have felt before is

347
01:01:34.480 --> 01:01:43.920
being replaced with confidence and peace, and the tenetus is

348
01:01:44.039 --> 01:01:49.679
moving from stem to stage to the sidelines of your awareness,

349
01:01:51.960 --> 01:01:55.239
and you are back in charge of how you feel.

350
01:02:02.199 --> 01:02:06.960
And it's important to acknowledge the emotional journey you might

351
01:02:07.039 --> 01:02:13.320
have been through the worry of will it ever stop

352
01:02:14.760 --> 01:02:18.800
the annoyance every time you notice the ringing in a

353
01:02:18.920 --> 01:02:27.639
quiet moment, and maybe even trouble sleeping or concentrating. But

354
01:02:27.840 --> 01:02:33.440
look at you now. You've learned that even if the

355
01:02:33.480 --> 01:02:40.280
sound continues, that you have the tools to cope and

356
01:02:40.519 --> 01:02:53.239
even thrive despite it. And the goal was never necessarily

357
01:02:53.480 --> 01:02:58.960
to eliminate the tenatus completely, but rather to reduce its

358
01:02:59.159 --> 01:03:07.039
impact on you so that you can live your life fully.

359
01:03:09.440 --> 01:03:18.000
And you're doing exactly that. You're freeing yourself from the

360
01:03:18.079 --> 01:03:24.719
emotional burden of tenatus by changing how you relate to it,

361
01:03:28.239 --> 01:03:44.800
and this is a tremendous accomplishment. Now be gentle and

362
01:03:44.960 --> 01:03:52.320
patient with yourself moving forward, because healing is a process

363
01:03:53.920 --> 01:03:59.880
and you are on the right track. And every time

364
01:04:00.079 --> 01:04:07.159
you practice relaxation or listen to this hypnosis session, you

365
01:04:07.239 --> 01:04:14.800
will reinforce these positive changes and you'll find that your

366
01:04:14.880 --> 01:04:22.360
stress is lower, that your sleep can improve, and your

367
01:04:22.519 --> 01:04:30.440
overall mood gets better as you continue to let go

368
01:04:31.000 --> 01:04:45.480
the fear and frustration. And whenever you find yourself feeling discouraged,

369
01:04:47.519 --> 01:04:57.159
just remember that many people live full, happy lives even

370
01:04:57.519 --> 01:05:07.559
with tinatus and by adopting this accepting calm approach, you

371
01:05:07.840 --> 01:05:17.079
are joining them in reclaiming your peace. And you are

372
01:05:17.239 --> 01:05:23.960
never alone in this journey because help and support are available,

373
01:05:27.000 --> 01:05:33.159
and you're proving to yourself that your own inner resources

374
01:05:33.199 --> 01:05:43.000
are perhaps the most powerful aid of all. And you

375
01:05:43.079 --> 01:05:47.320
can take pride in how far you've come during this session,

376
01:05:50.519 --> 01:05:55.559
And even if it feels subtle, your mind has begun

377
01:05:56.199 --> 01:06:05.360
a wonderful healing adjustment and you are stronger and more

378
01:06:05.440 --> 01:06:15.880
resilient than you may have ever realized, and you can

379
01:06:15.960 --> 01:06:24.119
handle this. And you are actively improving your relationship with

380
01:06:24.320 --> 01:06:34.800
the sound each and every day, feeding the self compassion

381
01:06:35.800 --> 01:06:49.920
and confidence grown inside you. You deserve relief, you deserve calm,

382
01:06:49.960 --> 01:06:56.199
and you are giving these gifts to yourself. Right now,

383
01:07:01.760 --> 01:07:08.480
it's time to conclude this session, so we will bring

384
01:07:08.519 --> 01:07:15.639
it to a close in a gentle, caring way, because

385
01:07:15.679 --> 01:07:20.000
you've done such great work and your mind and body

386
01:07:20.119 --> 01:07:29.599
are thankful for this break. And in a moment, I

387
01:07:29.639 --> 01:07:36.320
will count and guide you to either wake up, feeding refreshed,

388
01:07:38.159 --> 01:07:43.000
or to just drift off into a deep, RESTful sleep,

389
01:07:43.719 --> 01:07:52.639
depending on what you need at this time. Because if

390
01:07:52.679 --> 01:07:57.000
you're listening during the day and you'd like to resume

391
01:07:57.079 --> 01:08:06.760
your activities will slowly returned to full waking alertness, carrying

392
01:08:06.840 --> 01:08:12.400
with you all the calm and positive feelings that you've created.

393
01:08:21.479 --> 01:08:24.640
And if you're listening at bedtime or nap time and

394
01:08:25.239 --> 01:08:30.399
prefer to sleep, you can ignore the wake up suggestions

395
01:08:30.520 --> 01:08:37.000
and instead allow yourself to sink even deeper into sleep

396
01:08:39.520 --> 01:08:46.680
at the end, continuing to relax as long as you wish,

397
01:08:47.039 --> 01:08:52.479
because either way you will remain relaxed and at peace.

398
01:08:55.600 --> 01:09:03.039
Now take your far iron or deeppreffing and exile slowly,

399
01:09:07.119 --> 01:09:14.079
feeling the gentle energy return into your limbs. And if

400
01:09:14.119 --> 01:09:18.479
you intend to wake up, now start becoming aware of

401
01:09:18.520 --> 01:09:23.800
your body in the room, noticing the surface beneath you.

402
01:09:24.680 --> 01:09:32.159
Maybe weigle your fingers in your toes and I'll account

403
01:09:32.239 --> 01:09:37.239
from one to five, and with each number you'll become

404
01:09:37.880 --> 01:09:45.840
a little more awake, bringing back all a positive, calm

405
01:09:45.960 --> 01:10:04.760
feelings in your body. Now take a deep breath in

406
01:10:11.560 --> 01:10:19.279
an excel feeling the gentle energy return into your limbs.

407
01:10:21.880 --> 01:10:25.760
And if you intend to wake up, now start becoming

408
01:10:25.840 --> 01:10:32.399
aware of your body in the room, noticing the surface

409
01:10:32.479 --> 01:10:41.079
beneath you. Maybe wiggle with your fingers and toes, and

410
01:10:41.119 --> 01:10:45.600
I will count from one to five, and with each

411
01:10:45.720 --> 01:10:51.000
number you'll become a little more awake, bringing back all

412
01:10:51.079 --> 01:11:00.600
the positive, calm feelings into your day. And if stared

413
01:11:00.760 --> 01:11:09.520
you wish to sleep, just let my voice count you

414
01:11:09.760 --> 01:11:23.720
down into deep relaxation. One beginning to rise, feeding energy

415
01:11:23.840 --> 01:11:30.479
in your arms and legs, or drifting ten percent deeper

416
01:11:30.560 --> 01:11:46.000
into sleep if that's your choice. To returning awareness to

417
01:11:46.079 --> 01:11:52.119
your surroundings, perhaps listening to the faint sounds around you,

418
01:11:53.640 --> 01:12:01.199
still calm and relaxed, or allowing any remark intention to

419
01:12:01.319 --> 01:12:18.239
dissolve as you approach an even dreaming a state. Four

420
01:12:21.319 --> 01:12:30.199
almost awake now, mind clear, positive and at ease, tendatous,

421
01:12:30.399 --> 01:12:38.560
feeling distant and unimportant, or nearing the threshold of sleep,

422
01:12:39.039 --> 01:12:58.239
mind quiet and safe. Five eyes open, fully awake, feeing, rested,

423
01:13:00.239 --> 01:13:06.039
arm and ready to continue your day with a sense

424
01:13:06.119 --> 01:13:14.439
of serenity. Or if you're drifted into sleep, eyes remain

425
01:13:14.800 --> 01:13:22.319
inclosed as you just now sleep into a deep, peaceful sleep,

426
01:13:23.319 --> 01:13:31.640
letting go completely assured that you will sleep soundly and

427
01:13:31.760 --> 01:13:44.079
wake up feeling refreshed and comforted. Now take a moment

428
01:13:44.159 --> 01:13:51.000
to appreciate the peace that you feel right now, whether

429
01:13:51.039 --> 01:13:55.920
you choose to wake or to sleep. Your mind and

430
01:13:56.039 --> 01:14:10.840
body have embraced this calm, healing state, and remember that

431
01:14:10.880 --> 01:14:15.880
you can return to this feeling anytime you need. You

432
01:14:16.800 --> 01:14:22.359
do have the power to relax, to reframe, and to

433
01:14:22.560 --> 01:14:31.039
find relief whenever you choose. So thank you for allowing

434
01:14:31.079 --> 01:14:37.159
me to guide you on this journey. Well done for

435
01:14:37.239 --> 01:14:42.479
all the work that you put in, and in the

436
01:14:42.600 --> 01:14:46.680
days to come, you will continue to feel the benefits

437
01:14:49.079 --> 01:15:03.199
more calm, less reactivity to the ringing, and more control

438
01:15:03.359 --> 01:15:13.079
over your response. And as you keep taking care of yourself,

439
01:15:14.239 --> 01:15:19.920
and know that each time you practice, you reinforce these

440
01:15:20.039 --> 01:15:31.119
positive changes. And thank you for listening. Remember to be

441
01:15:31.239 --> 01:15:35.680
kind to yourself because you deserved to be happy and

442
01:15:35.760 --> 01:15:51.199
be gentle with yourself. You deserve to feel safe. Lots

443
01:15:51.239 --> 01:16:14.239
of love. Bye. Relax in a more deep and meaningful way,

444
01:16:16.720 --> 01:16:21.800
Maybe in a way that can not just allow you

445
01:16:22.239 --> 01:16:32.279
to feel calmer now and throughout the time we spend

446
01:16:32.319 --> 01:16:40.319
together here, not just relaxed at the end of the

447
01:16:40.359 --> 01:16:45.760
recording when it's finished and you can enjoy that sense

448
01:16:45.880 --> 01:17:02.479
of comfort and peace, but also I think it would

449
01:17:02.520 --> 01:17:18.399
be nice to have those feelings of relaxation continue for

450
01:17:18.560 --> 01:17:30.439
longer after the recording has ended, so that you can

451
01:17:32.119 --> 01:17:42.760
still benefit from listening to my voice maybe in a

452
01:17:42.800 --> 01:17:55.279
few hours time, perhaps tomorrow, and then by listening regularly,

453
01:17:58.399 --> 01:18:03.000
especially if you find like some people do and myself

454
01:18:03.039 --> 01:18:08.199
as well. Sometimes I find one particular recording that really

455
01:18:09.840 --> 01:18:16.840
resonates with me, and I just listened to it over

456
01:18:16.880 --> 01:18:29.600
and over again every morning, every evening. There was this

457
01:18:29.720 --> 01:18:36.600
recording from We're going back to about nineteen ninety nine.

458
01:18:36.880 --> 01:18:42.439
It wasn't hypnosis, but it was a guided visualizations. It

459
01:18:42.520 --> 01:18:49.720
kind of was hypnosis, really, and I managed to find

460
01:18:49.760 --> 01:18:53.800
it again and it still has the same effect on me,

461
01:18:56.439 --> 01:19:06.159
And part of it was the person's voice relaxed me,

462
01:19:10.159 --> 01:19:16.840
just felt so peaceful, and I'd look forward to listening

463
01:19:17.359 --> 01:19:29.560
to her in the morning and in the evening. And

464
01:19:29.800 --> 01:19:38.920
I knew before even pressing the play button that since

465
01:19:39.000 --> 01:19:43.439
I've done that pressed the play button. This is in

466
01:19:43.479 --> 01:19:57.840
the days of CD players, pressed the play button, if

467
01:19:57.880 --> 01:20:00.520
that it might have even been a tape take recorder.

468
01:20:01.800 --> 01:20:10.199
I'd lie down on the bed and then even without

469
01:20:10.720 --> 01:20:23.720
necessarily listening to her words because I had them memorized. Really,

470
01:20:28.399 --> 01:20:34.399
it was as if my body knew exactly what to do.

471
01:20:39.159 --> 01:21:01.000
And the muscles just almost went into automatic relaxation, and

472
01:21:01.119 --> 01:21:15.119
I remember my mind would slow down. Now Now, I

473
01:21:15.159 --> 01:21:21.399
was listening to this recording in the early days of

474
01:21:21.520 --> 01:21:32.119
learning hypnosis, and long before I ever made any videos

475
01:21:32.319 --> 01:21:37.039
or audio recordings myself, because I didn't start doing that

476
01:21:37.199 --> 01:21:51.640
till two thousand and six, I knew, I knew how

477
01:21:53.399 --> 01:22:07.159
helpful I found being able to just let go, to

478
01:22:07.279 --> 01:22:12.479
have that trust in the person that I'm listening to,

479
01:22:20.159 --> 01:22:26.920
knowing that it's going to be just as relaxing, if

480
01:22:28.319 --> 01:22:37.720
not more so. Each time you hear my voice, you

481
01:22:37.760 --> 01:22:49.399
may feel the same. Some people have been listening to

482
01:22:49.479 --> 01:23:03.399
me for over a decade, maybe not solidly, obviously not

483
01:23:03.399 --> 01:23:09.760
twenty four hours a day, but maybe people come back.

484
01:23:11.560 --> 01:23:26.640
Some people maybe listen every day. There's something that I

485
01:23:26.680 --> 01:23:42.680
do which you may not realize by listening, is when

486
01:23:42.960 --> 01:23:58.439
I record these recordings. Now, for example, I also am

487
01:23:58.720 --> 01:24:12.520
affected by the words that I say. So if I

488
01:24:12.520 --> 01:24:19.880
said to you, focus on your feet, notice your feet relaxing,

489
01:24:23.399 --> 01:24:31.279
I will be focusing on my feet. I will be

490
01:24:31.399 --> 01:24:49.479
noticing my feet relaxing. If I said, focus on your hands,

491
01:24:52.279 --> 01:25:01.800
and maybe notice the difference between each hand, Perhaps notice

492
01:25:01.920 --> 01:25:08.000
the the air in the room, the temperature of the room.

493
01:25:09.840 --> 01:25:20.239
On the backs of your hands, you may start to

494
01:25:20.840 --> 01:25:28.880
notice what almost feels like a very light breeze, even

495
01:25:28.960 --> 01:25:33.199
though there may not be any type of breeze at

496
01:25:33.199 --> 01:25:46.199
all where you are right now. And as you become

497
01:25:46.840 --> 01:26:01.199
aware of your hands, I'm also aware of how relaxed

498
01:26:01.520 --> 01:26:25.279
my hands our feeling now and when it comes to

499
01:26:26.800 --> 01:26:32.840
potentially drifting off to sleep, which may be the reason

500
01:26:33.159 --> 01:26:49.479
you're listening, I also feel drowsy when I make these recordings.

501
01:26:54.159 --> 01:27:10.680
I also notice my mind drifting. In fact, at times

502
01:27:12.600 --> 01:27:26.760
I've actually fallen asleep without even noticing, and then I

503
01:27:26.920 --> 01:27:38.239
carry on talking. And it's only where I listen back

504
01:27:38.439 --> 01:27:47.439
to do the editing I hear snoring, and I think,

505
01:27:47.880 --> 01:27:58.640
I don't remember snoring. I remember talking. Snoring was a

506
01:27:58.800 --> 01:28:05.520
pig turned up. That's why I sound like when I snore.

507
01:28:10.880 --> 01:28:24.159
How I get really into the whole experience. I don't

508
01:28:24.199 --> 01:28:33.399
know how you feel. How relaxed do you feel in

509
01:28:33.439 --> 01:28:59.079
your feet, how relaxed you feel in your hands. I

510
01:28:59.119 --> 01:29:13.399
have noticed more and more that the more relaxed, deeper

511
01:29:18.399 --> 01:29:28.760
level of comfort you feel, the easier your breathing becomes.

512
01:29:35.279 --> 01:29:51.960
It's almost like that additional muscle relaxation. So this allows

513
01:29:52.039 --> 01:30:23.119
you to breathe easier without necessarily focusing on your breath, however,

514
01:30:23.359 --> 01:30:52.159
being able to notice the ease in which you breathe

515
01:30:52.359 --> 01:31:14.079
so naturally, m y, you breathe so very easily and smoothly.

516
01:31:41.760 --> 01:32:00.640
Whenever I imagine my breathing improving. When I've got my eyes closed,

517
01:32:06.680 --> 01:32:19.560
I tend to visualize a beautiful field with trees and

518
01:32:19.760 --> 01:33:00.119
flowers producing all that life giving oxygen. It feels nice to,

519
01:33:01.800 --> 01:33:20.760
if nothing else, just taking some time away from everything,

520
01:33:32.079 --> 01:34:04.880
enjoying that feeling of peace serenity with a joyful heart.

521
01:34:29.960 --> 01:34:55.479
Time seems to just drip by, so very slowly, relaxed,

522
01:35:01.359 --> 01:35:40.479
so deeply, peaceful, completely unattached to any thoughts whatsoever in

523
01:35:40.640 --> 01:36:50.880
this moment, completely free noticing that your mind has slowed down.

524
01:36:53.319 --> 01:37:40.039
Slowed down because nothing really requires your attention, you can

525
01:37:40.279 --> 01:37:56.319
enjoy the physical sensations of allowing the stress to rip

526
01:37:57.159 --> 01:38:15.760
out of your body, to appair out of every part

527
01:38:16.920 --> 01:38:41.680
of your body, being released from your brain, n your

528
01:38:41.800 --> 01:39:50.199
mind slowly but surely, the muscle singlax relax rex so

529
01:39:50.720 --> 01:40:31.560
very deeply, rect so deeply, and the feelings, the pleasant

530
01:40:31.760 --> 01:40:56.640
feelings in your arms and shoulders, deepening each part of

531
01:40:56.640 --> 01:41:38.479
your body further and deeper and deeper. Noticin the feelings

532
01:41:38.720 --> 01:42:38.960
in the back of your neck, feelings in your wrists, muscles,

533
01:42:41.000 --> 01:43:32.119
in front of your body, I allsay, feeling peaceful deeply,

534
01:43:35.319 --> 01:43:45.600
there's a sense of peace spreads through your fairy core.

535
01:44:16.119 --> 01:44:36.039
Even when you focus on your mind, your mind becomes

536
01:44:43.359 --> 01:46:06.239
beve and slower. Heeen deep, relaxing, so very slow, his stomach,

537
01:46:20.319 --> 01:47:04.199
PA's fall in your stomach, You're back. Notice, Notice how relaxed.

538
01:47:07.720 --> 01:47:20.560
You'd never feel in the hole of your back.

539
01:47:45.760 --> 01:47:54.880
In spy from your brain all the way down the

540
01:47:54.920 --> 01:48:05.640
middle of your back, sending and receiving millions of messages

541
01:48:06.319 --> 01:49:33.199
every day, deep comfort, increasing deeply relaxed, your knees, legs,

542
01:49:36.680 --> 01:49:45.920
spreading these signals down a spine or cord in their

543
01:49:46.199 --> 01:50:05.760
every part of your body, your sins, and your half muscles.

544
01:50:32.840 --> 01:51:01.640
We are outbows, feelings of peace and tranquility reading through

545
01:51:01.760 --> 01:51:19.119
your body, tips of your toes, to your eyes, your fingers,

546
01:51:23.439 --> 01:51:37.840
all the way till you lower back. M the tinker

547
01:51:39.960 --> 01:52:51.840
radiatinker peace, drifting mind, just wandering away, happy to let go,

548
01:52:55.079 --> 01:53:56.439
let go completely, let go, so tranquil your whole body

549
01:54:00.760 --> 01:55:42.720
enjoying a sensor letting go, he even more pece four

550
01:56:16.520 --> 01:56:58.439
enjoy the space, this space of peace and safety, so

551
01:56:59.119 --> 01:58:57.560
very hey y let him go. Maybe we can just

552
01:59:00.439 --> 01:59:09.319
focus on the different parts of your body, just to

553
01:59:09.560 --> 02:00:38.399
notice your forehead and your eyes mutual, so loose, noticing

554
02:00:38.600 --> 02:01:58.039
the sense of complete freedom, absolute freedom. Yes, yes, the

555
02:02:10.560 --> 02:02:11.399
peace for.

556
02:02:13.479 --> 02:02:54.920
Energy peace to breathe so much easier.

557
02:03:36.399 --> 02:04:09.039
Yes, you may have you may not have noticed your

558
02:04:09.239 --> 02:05:11.479
mind drifting peaceful moly even more deeply in the direction

559
02:05:11.640 --> 02:06:47.359
of total blissful pace, blissful pace, terrefting out to pace.

560
02:07:12.039 --> 02:08:08.840
Come so calm, let him go, peace with mind rex

561
02:08:13.199 --> 02:09:12.399
foty so relax cy relaxed. Your body feels almost invisible,

562
02:09:27.600 --> 02:09:40.479
so very relaxed. I'm peaceful, so.

563
02:09:48.159 --> 02:09:48.720
Pa so.

564
02:10:04.680 --> 02:10:12.159
Ruh like.

565
02:10:28.159 --> 02:10:52.199
Monses fair. And you could start to notice that you

566
02:10:53.479 --> 02:11:04.800
are feeling more relaxed, even though I've not purposely focused

567
02:11:05.199 --> 02:11:13.399
your mind upon that sense of physical comfort that is

568
02:11:13.520 --> 02:11:22.840
growing within you throughout your body, and your mind starts

569
02:11:22.880 --> 02:11:32.520
to slow down, And that could be almost in recognition

570
02:11:33.000 --> 02:11:46.880
of I guess my speech not being particularly fast, and

571
02:11:47.039 --> 02:12:00.600
things just generally feel calmer. Just by listening to my voice,

572
02:12:01.000 --> 02:12:07.920
you give yourself an opportunity to take a break from

573
02:12:08.000 --> 02:12:14.600
the day, take a break from your life as it is,

574
02:12:17.960 --> 02:12:25.560
and to give yourself a rest, giving yourself permission to

575
02:12:25.680 --> 02:12:30.960
take some time off, and to allow your body to

576
02:12:31.079 --> 02:12:40.800
relax and allow your mind to slow down, which in

577
02:12:40.920 --> 02:12:48.720
turn releases the tension and he stresses that you had

578
02:12:48.760 --> 02:12:58.560
in your body. It's almost as if the parts of

579
02:12:58.600 --> 02:13:03.640
your body just open up up, allowing the negativity out

580
02:13:10.479 --> 02:13:16.520
and at the same time replacing that negativity with positive

581
02:13:17.680 --> 02:13:25.840
heathing energy which then fills your body up and your

582
02:13:25.960 --> 02:13:42.880
mind to also starts to appreciate those feelings of increasing confidence,

583
02:13:46.760 --> 02:14:03.359
an almost uplifting feeling, positive healing, an energy that spreads

584
02:14:03.760 --> 02:14:14.600
through your body like a wave of comfort, and all

585
02:14:14.680 --> 02:14:26.760
this comes and just allowing yourself a few minutes, maybe

586
02:14:26.840 --> 02:14:29.640
half an hour, however long you want it to be,

587
02:14:30.960 --> 02:14:42.880
to just rest and allow your mind and your body

588
02:14:45.119 --> 02:15:02.319
to almost reset itself to the settings of comfort and relaxation, calmness,

589
02:15:06.159 --> 02:15:15.560
which allows more room for feelings of pleasure and happiness

590
02:15:19.560 --> 02:15:28.680
to move around your body and into your mind, almost

591
02:15:29.199 --> 02:15:33.800
as if your mind and your body are sinking together,

592
02:15:38.039 --> 02:15:47.800
almost mirroring each other. With that growing positivity and calmness,

593
02:15:52.800 --> 02:15:59.880
and it feels nice. It really does feel nice to

594
02:16:00.239 --> 02:16:06.000
know that you are the one that has allowed yourself

595
02:16:09.359 --> 02:16:21.680
to feel more comfort and to experience more of this

596
02:16:23.359 --> 02:16:38.799
deep relaxation spreading throughout your body. And as I focus

597
02:16:40.120 --> 02:16:46.079
on each part of your body, you can notice that

598
02:16:46.079 --> 02:17:00.360
that part becomes even more relaxed just by focus in

599
02:17:00.440 --> 02:17:11.399
on it. It becomes even more calm and comfortable, just

600
02:17:11.799 --> 02:17:21.280
by focusing. And as I move down your body, starting

601
02:17:21.879 --> 02:17:28.120
at your head, the parts that you've already focused on

602
02:17:28.719 --> 02:17:37.879
will continue to relax deeply, and those parts that we've

603
02:17:38.520 --> 02:17:50.120
not yet focused on or just automatically release any remain

604
02:17:50.239 --> 02:18:04.239
intention in anticipation of even more comfort about to come. Now,

605
02:18:06.399 --> 02:18:13.079
I'm gonna start by focusing on your forehead. Just being

606
02:18:13.200 --> 02:18:21.920
aware of the feelings of your forehead and any background

607
02:18:22.079 --> 02:18:29.120
sounds like mister Herbert the pigeon can just allow you

608
02:18:29.159 --> 02:18:36.680
to feel even more relaxed. Just means you're in the moment.

609
02:18:39.760 --> 02:18:46.879
This isn't this isn't a sterile environment. This is the world.

610
02:18:48.559 --> 02:18:54.600
I live in the countryside, so there's lots of nature

611
02:18:55.120 --> 02:19:05.719
sounds around. So as you focus on your forehead, just

612
02:19:05.920 --> 02:19:15.920
notice how it becomes even more relaxed as you focus

613
02:19:15.959 --> 02:19:24.680
only on my voice and that part of your body.

614
02:19:25.639 --> 02:19:35.399
Moving down to your eyes, focusing on your eyes, noticing

615
02:19:36.399 --> 02:19:46.120
how your eyelids feel so heavy yet so light at

616
02:19:46.159 --> 02:19:52.600
the same time, and all the muscles around your eyes

617
02:19:52.840 --> 02:20:07.319
relaxing completely. Moving your focus down to your mouth, your lips,

618
02:20:07.760 --> 02:20:14.399
your tongue, your teeth, and your combs, the whole of

619
02:20:14.520 --> 02:20:29.559
your mouth relaxing, calm and lease as you focus now

620
02:20:30.159 --> 02:20:37.000
on your jaw, not just the parts of your jaw

621
02:20:37.159 --> 02:20:42.000
near your mouth, your chin, but all the way up

622
02:20:42.559 --> 02:20:48.639
the size of your face to your ears, the hole

623
02:20:49.280 --> 02:21:16.440
of your jaw feeding more relaxed and calm. Focusing on

624
02:21:16.479 --> 02:21:21.920
your neck, the front of your neck and your throat

625
02:21:24.120 --> 02:21:34.879
relaxing and loose and calm. The sides of your neck,

626
02:21:36.920 --> 02:21:44.040
the right and left side of your neck relaxt andt

627
02:21:45.440 --> 02:21:59.079
loose and calm. And now the back of your neck.

628
02:22:02.360 --> 02:22:11.639
Focus in on the back of your neck, letting go

629
02:22:12.319 --> 02:22:18.079
of any tension that may have been there before, and

630
02:22:18.760 --> 02:22:32.440
enjoying that sense of increasing comfort and release that you

631
02:22:32.559 --> 02:22:43.360
can experience in the back of your neck. Moving down

632
02:22:43.840 --> 02:22:51.159
your back and moving either side of your spine right

633
02:22:51.200 --> 02:22:56.200
from the top of your back, all the way down

634
02:22:56.799 --> 02:23:09.200
to the bottom of your back, down to your lower back,

635
02:23:14.280 --> 02:23:21.360
and as you move up and down your spine, you

636
02:23:21.399 --> 02:23:28.559
can feel the muscles either side of your spine relaxing

637
02:23:29.239 --> 02:23:42.639
even more. And as those muscles relax, that sense of

638
02:23:42.879 --> 02:23:53.600
comfort starts to spread outwards from your spine into both

639
02:23:53.760 --> 02:24:01.360
sides of your back, the top of your back, the middle,

640
02:24:01.440 --> 02:24:11.799
and your lower back. And as you scan gently and slowly.

641
02:24:12.360 --> 02:24:17.680
Up and down your back, there's the muscles in the

642
02:24:17.760 --> 02:24:22.559
top of your back relax and become looser.

643
02:24:26.879 --> 02:24:32.879
The muscles in the middle of your back also seem

644
02:24:32.959 --> 02:24:42.479
to just almost divide from each other, separating and almost melting,

645
02:24:48.280 --> 02:24:54.280
And in your lower back there seems to be an

646
02:24:54.280 --> 02:25:08.559
extra special feeling of comfort. The spreads into your hips.

647
02:25:10.799 --> 02:25:18.559
Sit down your lower back, get into your hips, into

648
02:25:18.559 --> 02:25:25.520
the area where your cosicks are, and into your buttocks,

649
02:25:27.520 --> 02:25:34.159
and all these muscles that spread from your lower back

650
02:25:36.639 --> 02:25:48.920
into your hip area start to melt, start to really

651
02:25:50.079 --> 02:26:01.040
let go. I don't even know where about. Focus on

652
02:26:01.079 --> 02:26:10.120
your shoulders. Your back and your spine will continue to

653
02:26:10.360 --> 02:26:28.639
let go, continue to relax so calmly. And as you

654
02:26:28.840 --> 02:26:35.840
focus on your shoulders, you may notice that they're already

655
02:26:36.559 --> 02:27:09.559
feeling really loose, they're already feeding calm and feeling. Those

656
02:27:09.719 --> 02:27:24.520
muscles then move from your neck into your shoulders. Feel

657
02:27:24.959 --> 02:27:53.799
so soft and gentle, so smooth and calm, and the

658
02:27:54.000 --> 02:28:07.520
feeling in your shoulders seems to spread deep into your shoulders,

659
02:28:09.520 --> 02:28:18.799
that sense of relaxation, not just traveling deeply into your muscles,

660
02:28:22.239 --> 02:28:35.120
but also relaxing the bones and moving all the way

661
02:28:35.399 --> 02:28:44.159
to underneath your arms, relaxing a whole area between the

662
02:28:44.239 --> 02:28:54.200
tops of your shoulders and underneath your arms. He Then

663
02:28:58.760 --> 02:29:11.799
you feel so relaxed and comfortable in your shoulders, which

664
02:29:12.040 --> 02:29:33.920
sends that deep healing message into your arms. And you

665
02:29:34.079 --> 02:29:39.799
may feel almost as if your arms are not even there,

666
02:29:41.280 --> 02:30:33.399
because they're so relaxed, so deeply relaxed, so so calm.

667
02:30:18.280 --> 02:30:18.440
So.

668
02:30:25.040 --> 02:30:40.200
Plase, not feeling spreading all the way down your arms

669
02:30:42.920 --> 02:31:08.520
to your elbows, including your elbows, the comforts spreads or

670
02:31:08.559 --> 02:31:27.879
away into wrists of forearments, and your wrists so heavy

671
02:31:30.239 --> 02:32:11.319
yet at the same time so light and gentle. Freaks.

672
02:32:14.040 --> 02:32:52.680
Now on your hands, my hands, so peaceful in your hands,

673
02:33:11.200 --> 02:33:30.239
there's a sense of real peace. It just seems to

674
02:33:34.200 --> 02:34:11.639
I feel so familiar when your hands relax deeply el

675
02:34:12.840 --> 02:35:20.680
the thing is a thing's sad les. You think you

676
02:35:20.920 --> 02:36:06.280
tips moving your attention to the front, to your body,

677
02:36:07.680 --> 02:37:43.479
so comfortable, Move in your focus to your legs lo

678
02:37:43.959 --> 02:38:37.799
mus souls in your thighs, in knees, so relaxed, the

679
02:38:38.239 --> 02:40:49.399
calf muscles, and just shins compresly. Four faithing your faith

680
02:40:56.440 --> 02:41:51.799
so peaceful, so com so peaceful, sircom so peaceful, socm

681
02:41:56.159 --> 02:42:29.639
so peace fa rea sin peace for so calm, loving

682
02:42:29.760 --> 02:42:36.879
that deep relaxation, to spread your chest, in your stomach

683
02:42:40.680 --> 02:43:08.399
so real, letting go everything. So I'm gonna start counting

684
02:43:08.520 --> 02:43:20.239
down now from twenty down to one. You can imagine

685
02:43:20.280 --> 02:43:23.959
in a way it's like just walking down some steps

686
02:43:25.920 --> 02:43:30.239
and each step or twenty steps, and each step represents

687
02:43:31.559 --> 02:43:44.440
a level of comfort. Each step represents a deepening of

688
02:43:44.680 --> 02:43:55.360
that comfort, and the furvies you walk down those steps

689
02:43:57.079 --> 02:44:07.959
are deeper and more relaxed. You feel so starting with

690
02:44:08.200 --> 02:49:40.399
number twenty twenty, nineteen, eighteen, seventeen, sixteen three four four

691
02:49:40.840 --> 02:56:17.280
se too well free eight four nine yaaaaaa seven h

692
02:57:10.559 --> 03:04:51.440
h h h five fy four h one No. As

693
03:04:51.520 --> 03:05:04.559
you focus on your eyes, We're gonna count down from

694
03:05:04.799 --> 03:05:20.120
ten down to one, focusing just on your eyes, your eyelids,

695
03:05:20.559 --> 03:05:29.399
the muscles around your eyes, your eye wolves themselves, our

696
03:05:29.520 --> 03:05:46.399
whole area that makes up your eye. And as we

697
03:05:46.639 --> 03:05:54.920
count down from ten down to one, whilst focus in

698
03:05:55.159 --> 03:06:10.520
on your eyes, you'll become twice is relaxed with each

699
03:06:10.959 --> 03:06:23.440
number counting down that you may find the all you

700
03:06:23.719 --> 03:06:32.559
want to do is just drift off to sleep. And

701
03:06:32.719 --> 03:06:39.280
if that's what you want, then just allow yourself to

702
03:06:39.440 --> 03:06:54.000
do that. Now, focusing on your eyes, I'm going to

703
03:06:54.159 --> 03:07:03.920
begin counting down from ten down to one right now.

704
03:07:12.399 --> 03:07:39.639
Two nine.

705
03:08:13.639 --> 03:10:16.399
Eight sea.

706
03:11:11.399 --> 03:14:42.479
Five four three two.

707
03:16:10.239 --> 03:16:10.520
One.

708
03:16:16.840 --> 03:16:33.520
So counted down from ten to one ten nine eight

709
03:16:36.360 --> 03:17:01.159
seven six five four three two one. And maybe that

710
03:17:01.360 --> 03:17:05.479
was a bit too quick in order to relax. Maybe

711
03:17:05.479 --> 03:17:09.799
it's a bit too fast for you to notice the

712
03:17:11.120 --> 03:17:17.920
calming of your body, maybe even a little bit of

713
03:17:18.040 --> 03:17:21.959
pressure there, Like you're counting down from ten to one.

714
03:17:22.079 --> 03:17:25.479
Would you expect me to do? Man, expect me to

715
03:17:25.760 --> 03:17:35.280
go with floppy just because you're counting down. If you

716
03:17:35.399 --> 03:17:38.639
try it again, but this time, I go a bit

717
03:17:38.799 --> 03:17:46.040
slower this time, as you focus on the whole of

718
03:17:46.159 --> 03:17:52.920
your body before we focus on your legs, just notice

719
03:17:54.520 --> 03:18:08.879
how your body does start feel more relaxed. With every

720
03:18:09.000 --> 03:18:42.079
number that I count down ten nine, eight, seven, six,

721
03:18:50.520 --> 03:19:57.120
five four three two one, I just notice how.

722
03:19:59.319 --> 03:20:01.879
How you feel, generally, how your body feels.

723
03:20:08.520 --> 03:20:16.840
It's not necessarily even about counting down from ten to one.

724
03:20:19.799 --> 03:20:33.200
It's that space that you have, that space between being

725
03:20:36.799 --> 03:20:48.360
active physically or mentally to just sitting or lying down,

726
03:20:49.040 --> 03:20:53.840
just being there, not doing anything, not saying anything, or

727
03:20:54.680 --> 03:21:02.079
needing to think about anything. Soup of space, you know,

728
03:21:02.280 --> 03:21:11.600
a bit of a space, a gap. And the more

729
03:21:12.920 --> 03:21:16.239
I camped down from ten to one, the bigger that

730
03:21:16.440 --> 03:21:27.440
gap becomes. So there's that gap of calmness, of comfort, relaxation.

731
03:21:33.360 --> 03:21:45.719
It's a nice feeling, and it moves those stresses or

732
03:21:46.239 --> 03:22:02.879
discomforts physically or emotionally, moves them away. Allows you to

733
03:22:03.239 --> 03:22:12.639
just slow down, someone to count again from ten down

734
03:22:12.680 --> 03:22:22.680
to one, and notice that gap widening the gap. And

735
03:22:22.799 --> 03:22:27.799
as it widens, it's almost like the stress and attention

736
03:22:28.680 --> 03:22:47.760
falls into the gap and gives you that distance, that space.

737
03:22:50.120 --> 03:24:44.879
Now ten eight, seven, six, five four three two one.

738
03:24:56.799 --> 03:25:16.559
How did your forty you feel now? Can you notice

739
03:25:16.840 --> 03:25:54.559
that you feeling calmer? Do you feeling more relaxed? As

740
03:25:54.639 --> 03:26:14.920
we now focus on your legs, just your legs. We're

741
03:26:15.040 --> 03:26:34.920
just gonna start with focusing on your thighs. Of course,

742
03:26:35.040 --> 03:26:39.920
it's not the most exciting thing to be doing, because

743
03:26:43.360 --> 03:26:46.000
I'm sure, like most of your body is not a

744
03:26:46.159 --> 03:26:58.559
lot going on right now. Just focusing on the whole

745
03:26:58.680 --> 03:27:05.079
of your thighs, the tops of your thighs, the sides

746
03:27:05.200 --> 03:27:12.200
of your thighs, the bottoms of your thighs, your outer thighs,

747
03:27:12.319 --> 03:27:17.200
and your inner thighs. Basically the whole of your thigh

748
03:27:17.319 --> 03:27:26.079
that leads into your hip and it goes down to

749
03:27:26.319 --> 03:27:40.360
your knee joints. Now, this is a big area. It's

750
03:27:40.399 --> 03:27:45.879
a very heavy area, it's very strong. Probably the strongest

751
03:27:46.879 --> 03:28:00.360
muscles in your body are in your thighs. I don't

752
03:28:00.399 --> 03:28:14.920
think we perhaps give enough attention to our thighs. Perhaps

753
03:28:15.079 --> 03:28:25.879
we don't acknowledge how important our thighs are to our lives,

754
03:28:37.399 --> 03:28:46.840
how much they actually do for us all through our lives.

755
03:28:54.000 --> 03:28:59.520
And it may seem to sound really weird, but I

756
03:28:59.639 --> 03:29:05.639
think the all of our body parts, especially our thighs,

757
03:29:06.639 --> 03:29:13.959
need some TLC, a bit of love shown, a bit

758
03:29:14.040 --> 03:29:32.719
of acknowledgement, thank you, gratitude for what our thighs do

759
03:29:32.959 --> 03:29:42.680
for us. And I know this may sound a a strange.

760
03:29:45.239 --> 03:29:48.280
Maybe you think, why am I surely how I should

761
03:29:48.280 --> 03:29:53.159
be able in the garden hugging a tree or something. Well,

762
03:29:57.280 --> 03:29:59.559
it's hard to set a microphone up on a tree.

763
03:30:00.639 --> 03:30:02.840
That's why I'm doing this indoors. Otherwise I would be

764
03:30:02.879 --> 03:30:06.639
outside hugging a tree. Now I can't see the television

765
03:30:06.680 --> 03:30:15.280
from the tree. If you move down to your knees

766
03:30:17.159 --> 03:30:25.120
gain such an important part, and I think we don't

767
03:30:25.200 --> 03:30:33.040
necessarily I'll speak for myself here, I don't necessarily appreciate

768
03:30:34.840 --> 03:30:39.920
all that my knees do for me until I have

769
03:30:40.040 --> 03:30:43.440
a problem with my knee. It's occasionally, if I ever

770
03:30:45.000 --> 03:30:48.959
maybe i'll pash it, or it's aching for some reason.

771
03:30:50.680 --> 03:30:56.879
It's then that I realize how much it does. You know,

772
03:30:57.000 --> 03:31:02.959
the benefit of being able to use my legs without

773
03:31:04.719 --> 03:31:11.959
any kind of physical discomfort is a beautiful thing that's

774
03:31:12.200 --> 03:31:20.559
possibly not appreciated until it's temporarily removed. You know that's comfort.

775
03:31:24.639 --> 03:31:29.280
But as you focus on your knees, regardless of how

776
03:31:29.360 --> 03:31:36.840
your knees feel, you can have that sense of gratitude

777
03:31:38.399 --> 03:31:41.000
and love to your needs for all that they do

778
03:31:41.200 --> 03:31:54.200
for you. And you can still have that attention on

779
03:31:54.319 --> 03:32:00.479
your thighs, and maybe notice how your thighs feel. Maybe

780
03:32:00.799 --> 03:32:18.239
you've noticed that they are relaxing more deeply as you

781
03:32:18.399 --> 03:32:23.600
focus now on the bottoms of your legs, your shins,

782
03:32:24.479 --> 03:32:30.959
and your calf muscles, the bones between your knees and

783
03:32:31.079 --> 03:32:38.639
your feet incorporate, and of course your ankles so important.

784
03:32:44.159 --> 03:32:48.760
You know, anyone that's had even like the slightest sprain

785
03:32:48.879 --> 03:32:55.840
of an ankle knows how how much we take our

786
03:32:56.040 --> 03:33:04.600
ankles for granted. And it's kind of strange in a

787
03:33:04.680 --> 03:33:10.239
way when you think that. You know, logically, our wrists

788
03:33:10.399 --> 03:33:13.280
are a lot thinner than the rest of our arms,

789
03:33:14.399 --> 03:33:17.959
which is okay, it doesn't can't see any problem with

790
03:33:18.040 --> 03:33:23.440
that because we're just picking stuff up. But our ankles

791
03:33:25.280 --> 03:33:35.200
so much thinner than the rest of our legs, and

792
03:33:35.319 --> 03:33:39.840
from a physics perspective or logical even it doesn't really

793
03:33:39.920 --> 03:33:47.159
make sense that all this weight would ultimately be resting

794
03:33:48.200 --> 03:33:57.559
on your ankles then leading to your feet. That thin

795
03:33:57.840 --> 03:34:09.280
area bone. Yeah, it does so much great work. Supports us,

796
03:34:09.399 --> 03:34:19.319
supports our body for a lifetime, helps us to balance,

797
03:34:21.559 --> 03:34:28.040
It helps you to get her around and be mobile.

798
03:34:34.360 --> 03:34:42.159
And there's the calf muscles. Of course, when I was younger,

799
03:34:42.520 --> 03:34:45.840
I couldn't see the point in calf muscles didn't seem

800
03:34:45.879 --> 03:34:50.959
to do anything. Okay, if I walked around on tiptoes,

801
03:34:51.760 --> 03:34:55.600
then my calf muscles get some work. But of course

802
03:34:55.680 --> 03:34:59.760
that's not true. The calf muscles are being used whenever

803
03:34:59.840 --> 03:35:11.239
we you use her legs and your shins there to

804
03:35:11.360 --> 03:35:22.360
protect your lower legs, shaped in a way, almost as

805
03:35:22.399 --> 03:35:34.200
a protector for the bone, leading of course to your

806
03:35:34.239 --> 03:35:44.600
ankles and your feet. But we're not going to focus

807
03:35:44.719 --> 03:35:46.920
on your feet. We're just going to focus on the legs.

808
03:35:48.879 --> 03:35:53.520
And I realize that now that I've mentioned your feet,

809
03:35:53.600 --> 03:35:58.239
it probably focusing on them anyway. For maybe I should

810
03:35:58.360 --> 03:36:04.319
focus on your feet a little bit. You can have

811
03:36:04.479 --> 03:36:09.639
them in your awareness the same as you have your

812
03:36:09.799 --> 03:36:14.040
thighs in your awareness. Even though we haven't been focusing

813
03:36:14.760 --> 03:36:19.520
on your thighs for a few minutes, let me focusing

814
03:36:19.639 --> 03:36:36.200
on your ankles. There's still that sensation of comfort in

815
03:36:36.360 --> 03:36:48.200
your thighs and this that movement of energy because the

816
03:36:48.319 --> 03:36:55.920
thighs hold lots of different sensations. Of course, there's the muscles,

817
03:36:56.520 --> 03:37:09.360
the big strong muscles that we have in thighs, but

818
03:37:09.559 --> 03:37:15.159
the skin on the outside of the thighs, as in

819
03:37:15.680 --> 03:37:21.440
the outside of all of our body can be very sensitive,

820
03:37:25.360 --> 03:37:38.559
sensitive to the touch, sensitive to temperature. And inside your

821
03:37:38.680 --> 03:37:46.120
thighs the bones, there's the muscle, there's the blood, vessels,

822
03:37:46.280 --> 03:37:52.079
the arch trees, to all this stuff that's inside your thighs.

823
03:37:56.520 --> 03:37:59.840
I guess sometimes it'd be nice if you could actually

824
03:38:00.200 --> 03:38:07.520
your fingers inside your thighs and a message, so you

825
03:38:07.559 --> 03:38:11.120
can message on the outside, of course, but to be

826
03:38:11.159 --> 03:38:14.319
able to get deep into the muscles, and to be

827
03:38:14.360 --> 03:38:19.479
able to just massage inside your thighs, message in the

828
03:38:19.600 --> 03:38:28.319
bones of your leg, massage in all the veins, and

829
03:38:28.520 --> 03:38:38.959
just gently healing your thighs, and you could move down

830
03:38:41.000 --> 03:38:46.040
message and inside your knees, just message in those bones,

831
03:38:47.079 --> 03:38:54.079
but with healing fingertips, spreading that healing energy deep into

832
03:38:54.200 --> 03:39:03.600
the joints of your knees. Of course, there's the back

833
03:39:03.879 --> 03:39:08.799
of your your knee, you know, the inside crease where

834
03:39:08.840 --> 03:39:16.319
your knee is. It's a really sensitive area. Very it

835
03:39:16.360 --> 03:39:20.200
feels very nice when you stroke it. That might be

836
03:39:20.360 --> 03:39:24.319
because it's an area that's not really touched very often.

837
03:39:26.360 --> 03:39:33.239
It's almost like a hidden part, that crease in your legs.

838
03:39:33.319 --> 03:39:40.639
It's almost like a part that has a sensitivity which

839
03:39:40.719 --> 03:39:51.159
is a little bit different. Of course, it's protected by

840
03:39:51.239 --> 03:40:02.239
your legs, so you can imagine and putting your fingers

841
03:40:02.399 --> 03:40:11.799
into that crease in your legs, that fold in between

842
03:40:11.879 --> 03:40:16.879
your legs, you can just message with your fingertips. As

843
03:40:16.920 --> 03:40:28.000
your fingertips going inside message in the muscle tissue, you

844
03:40:28.120 --> 03:40:34.120
can of course feel the bones of your knees heading

845
03:40:34.360 --> 03:40:47.079
through your fingertips, and then as you go down to

846
03:40:47.159 --> 03:40:49.959
your calf muscles. Now that's the part I'd like to

847
03:40:50.000 --> 03:40:55.440
be able to really put my fingertips deep inside my

848
03:40:55.639 --> 03:41:04.319
half muscles, massage in every single tissue of that muscle,

849
03:41:05.920 --> 03:41:15.840
healing every part, and then doing the same for my shins,

850
03:41:19.040 --> 03:41:27.200
massage in gently stroking the bones, gently stroking them, healing

851
03:41:27.440 --> 03:41:31.559
in a loving way, because they deserve to be treated

852
03:41:34.600 --> 03:41:38.719
as the precious bones that they are. Because our legs

853
03:41:38.760 --> 03:41:42.120
are so precious as in all the other parts of

854
03:41:42.200 --> 03:41:50.360
our body, the more precious of anyture on the planet.

855
03:41:58.799 --> 03:42:06.360
What when you start to think about your legs in

856
03:42:06.479 --> 03:42:17.879
this way, it can change your perspective. It might sound

857
03:42:17.920 --> 03:42:24.760
a bit a bit silly to start with the idea

858
03:42:24.920 --> 03:42:33.319
of having love for your legs, showing appreciation for your thighs,

859
03:42:36.120 --> 03:42:40.479
wanting to be able to put your hands in your thighs,

860
03:42:42.719 --> 03:42:49.079
massage the muscles and the bones, and to get your

861
03:42:49.200 --> 03:42:57.680
fingers deep in there, releasing all tension. Just to show

862
03:42:59.559 --> 03:43:06.920
how much you care about your legs, how what you

863
03:43:07.079 --> 03:43:15.639
care for what your legs do for you regularly, your knees,

864
03:43:15.920 --> 03:43:28.719
your calves, your ankles, the strength of your ankles, considering

865
03:43:28.959 --> 03:43:33.440
how thin they are compared to the rest of your legs,

866
03:43:33.600 --> 03:43:47.280
especially your thighs. Yeah, they're so strong, so flexible, absolutely

867
03:43:47.559 --> 03:43:59.319
amazing things. Your ankles are truly a gift because of

868
03:43:59.399 --> 03:44:10.600
what they do for you, supporting all that weight, regardless

869
03:44:10.719 --> 03:44:14.760
of how what weight you are, even if you're only

870
03:44:15.159 --> 03:44:19.920
ate stone, there's still a lot of weight for these

871
03:44:20.360 --> 03:44:26.840
little ankles. Now, I'm a lot heavier than eight stone

872
03:44:28.440 --> 03:44:37.600
double down, yet my ankles support my body all the time,

873
03:44:41.360 --> 03:44:44.319
whether they do give off a sigh of relief when

874
03:44:44.399 --> 03:44:49.440
I sit down, as in fact, my whole legs do.

875
03:44:53.159 --> 03:45:00.520
My feet feet also go, my toes clap so happy.

876
03:45:20.319 --> 03:45:29.879
Your legs really are amazing. And I know talking about

877
03:45:30.440 --> 03:45:36.239
talking about your legs is probably possibly among the most

878
03:45:37.200 --> 03:45:44.760
most boring things I've ever heard anyone say. Possibly you're

879
03:45:44.840 --> 03:45:51.680
boring or not. Everything I said is true. Your legs

880
03:45:52.319 --> 03:46:12.319
are amazing. Your legs deserve not just respect, they deserve

881
03:46:12.440 --> 03:46:24.879
to relax deeply. They deserve to take some time out

882
03:46:25.399 --> 03:46:49.239
of the day to just let go completely. The legs.

883
03:46:54.319 --> 03:46:56.879
Really can relax.

884
03:47:04.479 --> 03:47:08.600
And because the legs are so such a most, you know,

885
03:47:08.840 --> 03:47:14.799
very important part of your body, and your relax your legs,

886
03:47:14.879 --> 03:47:22.120
the rest of your body also naturally follows in that

887
03:47:25.840 --> 03:47:36.680
journey of comfort. I can feel it in my hips.

888
03:47:38.079 --> 03:47:44.879
My hips feel really loose, and also in my lower

889
03:47:45.000 --> 03:47:45.639
back as well.

890
03:47:47.680 --> 03:47:48.600
My lower back.

891
03:47:48.639 --> 03:47:54.159
Really feels it feels stretched, even though I'm just sitting

892
03:47:54.239 --> 03:48:00.399
in a chair and there's no stretching I was. I'm

893
03:48:00.399 --> 03:48:03.319
not aware that I'm doing. It's almost as if the

894
03:48:03.479 --> 03:48:07.399
muscles are just relaxed so much that there is a

895
03:48:07.600 --> 03:48:15.840
natural stretch as the tension has reduced a lot.

896
03:48:32.200 --> 03:48:35.280
And I'm now going to count down from ten down

897
03:48:35.319 --> 03:48:41.879
to one, and you can continue.

898
03:48:43.159 --> 03:49:09.399
To feel wonderfully relaxed. Ten nine, eight, seven, six, five,

899
03:49:14.040 --> 03:49:33.559
four three two one relax.

900
03:49:41.440 --> 03:49:45.280
So I'm just going to count down from five down

901
03:49:45.360 --> 03:49:45.719
to one.

902
03:49:46.479 --> 03:49:51.079
And as a countdown, if you just focus on the numbers,

903
03:49:52.760 --> 03:50:00.799
just the numbers, counting down, and notice how you feel

904
03:50:03.440 --> 03:50:08.000
in this moment as you hear the numbers counting down,

905
03:50:09.079 --> 03:50:21.600
knowing that those numbers counting down represent you feeling calmer,

906
03:50:22.959 --> 03:50:28.360
not just in your body, but also relaxing your mind.

907
03:50:31.159 --> 03:50:35.360
I'll just notice how you feel. There's nothing to do,

908
03:50:36.520 --> 03:50:44.000
there's nothing to say, there's nothing to think about, starting

909
03:50:44.719 --> 03:51:32.559
with number five, four, three two one. Now, as you

910
03:51:32.760 --> 03:51:45.440
notice the gradual letting go the tension in your body,

911
03:51:49.040 --> 03:51:54.719
you may also begin to notice and be aware of

912
03:51:54.879 --> 03:52:03.879
how your mind is starting to slow down. This is

913
03:52:04.040 --> 03:52:10.600
just a natural thing that happens. It's not really a

914
03:52:10.760 --> 03:52:17.840
special procedure. It's just natural because as your body relaxes,

915
03:52:18.040 --> 03:52:23.479
your mind also starts to relax, and the more your

916
03:52:23.559 --> 03:52:26.760
mind relaxes, the more your body relaxes. It's just a

917
03:52:26.959 --> 03:52:38.879
continuous circle of relaxation. And there is that calmness that

918
03:52:39.120 --> 03:52:46.200
comes from relative quietness. You know, even even if there's

919
03:52:46.319 --> 03:52:53.760
background sounds either your side online, it's still going to

920
03:52:53.920 --> 03:52:59.639
be quite calm. You know, you haven't got the television on,

921
03:53:00.239 --> 03:53:04.440
there's no music in the background, unless you're listening to

922
03:53:04.559 --> 03:53:12.239
the recorded with music. Of course, you're very likely not

923
03:53:12.360 --> 03:53:14.399
going to be sitting in a room with other people.

924
03:53:15.319 --> 03:53:19.959
Of course you might be, but generally it's more ideal

925
03:53:20.040 --> 03:53:25.040
if you can do this on your own, so no distractions,

926
03:53:31.200 --> 03:53:44.159
and when you stop thinking about stuff, relaxation automatically rises,

927
03:53:46.520 --> 03:53:57.280
a sense of comfort starts to grow, and without trying

928
03:53:57.319 --> 03:54:08.399
to build it up into something fantastical, something magical, this

929
03:54:08.600 --> 03:54:18.520
is just a natural process, something that's easy to accomplish.

930
03:54:21.360 --> 03:54:28.719
In fact, it's almost the sense of relaxing completely happens

931
03:54:28.879 --> 03:54:33.639
really when you put no effort into it. It's not

932
03:54:33.799 --> 03:54:42.319
something that you can really force. It's something that happens naturally.

933
03:54:45.280 --> 03:54:52.559
And part of the process of this recording and others

934
03:54:54.159 --> 03:55:05.719
is simply two allow you to take advantage of this space,

935
03:55:08.399 --> 03:55:21.360
this time, to just let go, to just be here,

936
03:55:22.799 --> 03:55:35.719
to be in tune with how you feel, yet with

937
03:55:36.440 --> 03:55:48.280
the intention of wanting to relax deeply and maybe even

938
03:55:49.959 --> 03:55:54.360
to fall asleep, depending on what it is that you

939
03:55:55.479 --> 03:56:08.600
wish for yourself in this moment. As we know, relaxing

940
03:56:10.280 --> 03:56:18.399
is the majority of the process of falling asleep. The

941
03:56:18.479 --> 03:56:22.600
actual falling asleep part is the tiny bit at the end.

942
03:56:25.959 --> 03:56:40.639
The deeper relaxed you become, the easier you find yourself drifting,

943
03:56:50.239 --> 03:56:56.840
you can also if you choose stay focused on my

944
03:56:57.040 --> 03:57:25.959
voice and really enjoy the process, gradually relaxing each muscle

945
03:57:30.559 --> 03:57:57.440
in your body effortlessly and just observing the sensation of

946
03:57:57.719 --> 03:58:13.319
letting go completely. This time, I'm going to count from

947
03:58:13.559 --> 03:58:23.719
six down to one, and you can notice your mind

948
03:58:26.360 --> 03:58:39.760
calming down more with each number that you hear me say, naturally,

949
03:58:40.840 --> 04:00:53.639
feeling calm and slow and be peaceful. Six, five, four, three, two?

950
04:01:22.120 --> 04:01:53.079
What being aware? How your mind to slow right down,

951
04:01:56.360 --> 04:02:19.719
sinking deeply into relaxation. And as you focus on your mind,

952
04:02:20.040 --> 04:02:29.959
you may notice that there are some thoughts still there,

953
04:02:32.559 --> 04:02:42.120
maybe some stubborn thoughts that for some reason perhaps need

954
04:02:42.200 --> 04:02:42.799
your attention.

955
04:02:49.719 --> 04:02:51.159
That's what you can do is.

956
04:02:56.639 --> 04:03:04.399
Send love to those thoughts. Sprinkle those thoughts.

957
04:03:08.600 --> 04:03:14.479
With love like all petals from a flower. Just sprinkle

958
04:03:14.520 --> 04:03:21.600
it over them, petals filled with love towards those thoughts,

959
04:03:22.239 --> 04:03:28.559
to let those thoughts know that you're not abandoned in them.

960
04:03:30.000 --> 04:03:37.760
You just need them. You require them to just calm down,

961
04:03:40.079 --> 04:03:57.479
slow down, quiets down. And now, so as you focus

962
04:03:57.600 --> 04:04:02.879
on those remaining thoughts, as we count down this time

963
04:04:03.000 --> 04:04:11.440
from seven down to one. With each number, just imagine

964
04:04:11.600 --> 04:04:27.680
sprinkling those flower petals of love, kindness, gratitude over those thoughts,

965
04:04:32.799 --> 04:04:39.000
which will allow them to just melt away and relax deeply.

966
04:04:43.200 --> 04:04:57.600
Of every number, those thoughts will become more and more relaxed.

967
04:05:03.200 --> 04:07:17.440
Starting with number seven, six, five, four, three, What.

968
04:07:34.559 --> 04:07:52.000
As you now notice how relaxed your feeling in your body,

969
04:08:00.360 --> 04:08:13.559
We're going to focus on your hands. Use the more

970
04:08:13.680 --> 04:08:20.719
relaxed your hands are, the more relaxed your body and

971
04:08:21.040 --> 04:08:42.600
mind are, and you focus on your hands and your fingers.

972
04:08:48.120 --> 04:08:52.879
There's nothing needed to be done. There's no clenching of

973
04:08:53.200 --> 04:08:57.520
fists or dance in the fingers or anything like that.

974
04:09:04.959 --> 04:09:19.200
It's just noticing and focusing on your hands, noticing how

975
04:09:19.280 --> 04:09:44.000
they feel. Because the more relaxed your hands feel, the

976
04:09:44.239 --> 04:09:53.680
calmer your mind feels, and the more comforts you feel

977
04:09:55.799 --> 04:10:03.479
throughout your body. And Gee.

978
04:10:05.920 --> 04:10:08.639
May have.

979
04:10:12.600 --> 04:10:51.639
Already noticed you mind is starting to dress like saim

980
04:10:55.719 --> 04:11:10.360
just on your hands and fingers, allowing them to experience

981
04:11:13.079 --> 04:11:20.520
a real deepening of that relaxation in your hands and

982
04:11:20.799 --> 04:11:46.959
fingers more and more relaxed. With each number from eight

983
04:11:49.440 --> 04:11:59.920
down to one, you can almost feel that he is

984
04:12:01.840 --> 04:12:13.959
relaxing energy spreading into your hands and fingers, becoming.

985
04:12:17.920 --> 04:12:19.479
Year and more.

986
04:12:21.440 --> 04:12:37.079
Relaxing with each number you hear, going down from eight

987
04:12:37.959 --> 04:12:55.079
down to one, drifting, drifting again, starting with.

988
04:12:59.600 --> 04:15:34.920
Number eight, seven, six, four, four, three.

989
04:16:54.719 --> 04:17:04.000
Just be here now, nothing to think about, nothing to do,

990
04:17:05.639 --> 04:17:19.879
nothing to say, and everything just feels calmer. This is

991
04:17:21.000 --> 04:17:27.799
your natural state of being. This is how you just

992
04:17:28.920 --> 04:17:35.399
normally feel when you take away all that other stuff

993
04:17:37.840 --> 04:17:42.639
that we add, you know, things like stress and worrying

994
04:17:42.879 --> 04:17:58.319
and overthinking, anxiety and tension, just generally thinking about stuff.

995
04:18:00.600 --> 04:18:03.719
You take that away, which is what we do.

996
04:18:04.479 --> 04:18:16.319
What we do now you're left with a real sense

997
04:18:16.959 --> 04:18:29.520
of peacefulness which comes to you very quickly, because ultimately

998
04:18:30.120 --> 04:18:44.000
it's just a feeling, a feeling of comfort, almost as

999
04:18:44.079 --> 04:18:48.159
if you've gone inside yourself and you've found a special

1000
04:18:48.280 --> 04:19:01.959
place where everything is peaceful, a place where you can

1001
04:19:02.120 --> 04:19:12.719
feel relaxed and your natural sense of comfort, a place

1002
04:19:12.799 --> 04:19:21.600
where you can be you, where you can accept yourself

1003
04:19:22.600 --> 04:19:27.680
for who you are, the place where you're not trying

1004
04:19:27.760 --> 04:19:38.120
to please anybody else ever, the place where you can

1005
04:19:39.840 --> 04:19:48.600
actually not just love yourself, but in some ways more importantly,

1006
04:19:49.200 --> 04:20:06.280
you can like yourself appreciate who you are. That sense

1007
04:20:06.360 --> 04:20:19.680
of gratitude is in the air all around you and

1008
04:20:19.840 --> 04:20:27.639
that's also a place where you can actually feel the

1009
04:20:28.000 --> 04:20:43.280
healing energy soaking into your body. Heaving energy soaking into

1010
04:20:43.399 --> 04:20:53.399
your body, and the healing energy spreads through your veins,

1011
04:20:57.159 --> 04:21:01.920
traveling to each and every single part.

1012
04:21:03.360 --> 04:21:04.000
Of your body.

1013
04:21:09.959 --> 04:21:14.520
When you start to realize that actually that healing energy

1014
04:21:17.000 --> 04:21:23.399
it's not just entered into your brain, it's become part

1015
04:21:23.959 --> 04:21:35.239
of your brain, and the spinal fluid is now mixed

1016
04:21:35.319 --> 04:21:46.479
with healing energy, not just allowing you to feel so

1017
04:21:46.719 --> 04:21:58.600
much more relaxed and healthy in this moment, but also

1018
04:22:01.520 --> 04:22:09.360
you start to realize to actually, what's happening now without

1019
04:22:09.680 --> 04:22:19.840
healing relaxing energy spreading through your body is actually changing

1020
04:22:20.200 --> 04:22:29.600
your life. It's actually changing the way you're going to

1021
04:22:29.799 --> 04:22:36.360
feel not just now, but tomorrow and the next day.

1022
04:22:38.280 --> 04:22:45.760
As your health improves, not just your physical health, but

1023
04:22:45.879 --> 04:22:53.319
your mental health. Things that used to bother you in

1024
04:22:53.399 --> 04:23:01.000
the past, for some reason, no longer have the effect

1025
04:23:01.520 --> 04:23:10.399
that they used to because something has changed deep within you.

1026
04:23:15.520 --> 04:23:21.920
Maybe things they used to cause you to feel anger

1027
04:23:25.719 --> 04:23:35.840
no longer have that power to control you the way

1028
04:23:35.920 --> 04:23:43.920
they seem to be able to before. As you realize

1029
04:23:44.959 --> 04:23:57.360
that you're the one who decides what affects you, you're

1030
04:23:57.920 --> 04:24:07.760
the one who decides to feel relaxed and calm when

1031
04:24:08.680 --> 04:24:23.600
you choose to enjoy noticing these natural developments of healing

1032
04:24:26.200 --> 04:24:34.760
continuing to grow and improve your life day by day,

1033
04:24:40.680 --> 04:24:48.879
including of course, your ability to relax so much easier

1034
04:24:53.840 --> 04:25:03.440
and sleeping. It's the most natural thing in the world

1035
04:25:04.920 --> 04:25:13.200
to you, because falling asleep is something that you've done

1036
04:25:16.280 --> 04:25:17.879
so many times.

1037
04:25:19.200 --> 04:25:24.840
In your life, and you know that you were born,

1038
04:25:26.360 --> 04:25:28.079
as we all were, with.

1039
04:25:28.680 --> 04:25:39.879
The ability to fall asleep naturally. You're born with that

1040
04:25:40.760 --> 04:25:52.280
ability to just drift off into a deep, healing sleep.

1041
04:25:58.280 --> 04:26:03.040
Even when we're kids, sometimes we'll fall asleep when we

1042
04:26:03.120 --> 04:26:07.719
don't even want to try to tell us stay awake.

1043
04:26:09.079 --> 04:26:12.520
Maybe it's a birthday in the morning, or it's Christmas

1044
04:26:12.760 --> 04:26:15.600
or holiday or something we look forward to.

1045
04:26:16.200 --> 04:26:17.399
We don't want to go to sleep.

1046
04:26:19.639 --> 04:26:24.639
But the more you want to stay awake, the more

1047
04:26:24.879 --> 04:26:31.959
we just start to drift. And the more you.

1048
04:26:32.120 --> 04:26:35.639
Fight drifting, the more you try to stop yourself and

1049
04:26:35.799 --> 04:26:42.000
drift in a safe the deeper and stronger that drifting becomes.

1050
04:26:48.959 --> 04:26:54.280
Because we're born not just with the need to relax

1051
04:26:54.399 --> 04:27:02.799
deeply and to naturally fall asleep, but it's our birthright

1052
04:27:06.159 --> 04:27:16.520
it's part of our DNA, and sometimes as we get

1053
04:27:16.600 --> 04:27:27.360
older in life, perhaps at times we have forgotten that

1054
04:27:27.639 --> 04:27:43.840
relaxing completely. It's not only a wonderfully pleasant experience, it's

1055
04:27:43.920 --> 04:27:45.600
also really easy.

1056
04:27:57.000 --> 04:28:04.600
It's very very easy to let go, because that's all.

1057
04:28:04.559 --> 04:28:05.479
It is, is just.

1058
04:28:09.000 --> 04:28:20.440
Deciding to let go. And when you press the play

1059
04:28:20.559 --> 04:28:30.799
button on my recordings, you have given permission for my

1060
04:28:31.040 --> 04:28:39.159
voice to relax you. When you press that play button,

1061
04:28:40.159 --> 04:28:48.559
you have given me permission for my words to effect

1062
04:28:51.079 --> 04:29:03.040
you in a positive, only a positive way, opening up.

1063
04:29:08.159 --> 04:29:08.719
The mind.

1064
04:29:10.559 --> 04:29:31.319
Two useful and healing suggestions that can have such an

1065
04:29:31.399 --> 04:29:43.639
amazing effect on how you feel right now, as well

1066
04:29:46.440 --> 04:29:54.280
as those changes that continue long after the recording ends.

1067
04:29:56.040 --> 04:30:05.159
Those changes within you to continue to flourish and grow,

1068
04:30:09.680 --> 04:30:23.399
transforming your life in a positive, beautiful way, allowing you

1069
04:30:24.040 --> 04:30:30.280
to move forward in your life in the direction that.

1070
04:30:30.600 --> 04:30:31.639
You choose.

1071
04:30:32.840 --> 04:30:49.000
For yourself. And this feeling, this feeling that you can

1072
04:30:49.159 --> 04:31:13.559
experience of safety, comfort, calmness, this feels so nice. It's

1073
04:31:13.719 --> 04:31:27.920
such a healthy place to be, and that positivity grows

1074
04:31:29.200 --> 04:31:46.799
within you each and every day. Moving forward, you're good

1075
04:31:46.920 --> 04:31:57.639
to find that you're more relaxed physically and in your

1076
04:31:57.719 --> 04:32:01.840
mind is more relax.

1077
04:32:05.360 --> 04:32:06.479
And it's not that you're.

1078
04:32:06.520 --> 04:32:12.079
Thinking slower, it's just that your mind would be less

1079
04:32:13.200 --> 04:32:24.600
locked up with unnecessary negativity because from now on, your

1080
04:32:24.799 --> 04:32:34.520
mind rejects negativity. From now on, you're going to start

1081
04:32:34.760 --> 04:32:51.079
noticing when negativity arises. You can just say stop, stop,

1082
04:32:53.959 --> 04:33:00.680
and then negativity will turn around and leave your line.

1083
04:33:08.680 --> 04:33:28.000
Stop and that negativity would disappear. And as you notice

1084
04:33:28.319 --> 04:33:36.639
that you feel way more relaxed than you probably expected.

1085
04:33:42.799 --> 04:33:43.959
You can now.

1086
04:33:47.279 --> 04:33:53.159
Congratulate yourself because you're the person that has done this.

1087
04:33:54.919 --> 04:34:00.360
You are the one that has opened your mind up

1088
04:34:01.080 --> 04:34:09.240
to the simple facts. You can feel more relaxed in

1089
04:34:09.400 --> 04:34:19.360
your body and in your mind. You've opened your mind

1090
04:34:19.560 --> 04:34:27.400
up to the birthright of being able to just fall

1091
04:34:27.479 --> 04:34:42.040
asleep easily when you choose. And that's a nice feeling,

1092
04:34:43.639 --> 04:34:47.720
don't you think feels nice?

1093
04:34:47.840 --> 04:34:48.200
Doesn't it?

1094
04:34:51.319 --> 04:34:58.360
To feel calm, all the healing energy spreading through your

1095
04:34:58.439 --> 04:35:11.159
body in your mind, to spend time in a special

1096
04:35:11.319 --> 04:35:27.200
place where negativity can no longer enter. Negativity is banned.

1097
04:35:28.240 --> 04:35:36.560
It's bad, it's not allowed. Intrigue doesn't doesn't this doesn't

1098
04:35:36.759 --> 04:35:44.759
deserve to be here, doesn't belong here. Negativity has no

1099
04:35:45.080 --> 04:36:00.119
place in your life which makes room for more come that,

1100
04:36:02.200 --> 04:36:30.759
more heathing, more relaxation, more peace. It was nice, doesn't it?

1101
04:36:32.599 --> 04:36:36.799
Just let go.

1102
04:36:38.680 --> 04:36:58.599
M everything. I'm gonna count down now from twenty.

1103
04:36:58.400 --> 04:36:59.119
Down to one.

1104
04:37:02.560 --> 04:37:04.919
He can continue to relax.

1105
04:37:07.119 --> 04:37:09.200
If you choose, you can.

1106
04:37:12.200 --> 04:37:22.720
Career to sleep a definite number. You hear me say,

1107
04:37:27.040 --> 04:37:34.400
you can fill twice as relaxed, or if you choose,

1108
04:37:34.560 --> 04:38:35.040
you can fill twice as sleeping now twenty eighteen, eighteen, seventeen, sixteen, fifteen.

1109
04:38:41.159 --> 04:38:53.880
Fourteen, thirteen.

1110
04:38:59.240 --> 04:39:16.680
Two well eleven yen.

1111
04:39:24.319 --> 04:39:33.159
Nine eight.

1112
04:39:40.279 --> 04:39:50.159
Seven six.

1113
04:39:58.400 --> 04:40:05.919
F war.

1114
04:40:19.520 --> 04:40:44.240
Yeah, this is your time. Let's just take a break,

1115
04:40:48.919 --> 04:40:49.880
your time to.

1116
04:40:52.759 --> 04:41:10.400
Relax, to allow your mind to slow down, to give yourself.

1117
04:41:09.880 --> 04:41:11.119
A permission.

1118
04:41:15.319 --> 04:41:17.040
To take a break.

1119
04:41:21.720 --> 04:41:30.520
From everything. And you're the only person that can.

1120
04:41:30.599 --> 04:41:36.639
Make that decision. You're the only person that can actually

1121
04:41:36.759 --> 04:41:37.720
tell your mind.

1122
04:41:42.319 --> 04:41:52.119
To just relax, to just.

1123
04:41:55.799 --> 04:41:57.119
Take some time.

1124
04:41:58.759 --> 04:42:09.599
Off so that you can focus on your body.

1125
04:42:10.279 --> 04:42:25.240
Getting in touch with how you felt physically and in.

1126
04:42:25.319 --> 04:42:33.080
The process of this buddy scan where you focus on

1127
04:42:33.279 --> 04:42:43.360
different parts of your body, those parts that you focus

1128
04:42:43.479 --> 04:42:55.279
on and observe, even though you're not purposely requesting for

1129
04:42:55.400 --> 04:42:58.240
those parts of your body to relax.

1130
04:43:00.080 --> 04:43:01.439
It's kind of expected.

1131
04:43:03.040 --> 04:43:08.599
You expect when you listen to my voice to feel

1132
04:43:09.599 --> 04:43:23.319
more words naturally, because when you're listening to me, your

1133
04:43:23.360 --> 04:43:35.639
attention is focused on my words, and as my words

1134
04:43:36.599 --> 04:43:46.759
I you to focus on those parts of your body.

1135
04:43:50.599 --> 04:44:00.200
Your focus increases way to.

1136
04:44:03.159 --> 04:44:21.599
Calms your mind. And when you whine calms down, the buddy.

1137
04:44:23.360 --> 04:44:24.000
Relaxes.

1138
04:44:31.439 --> 04:44:32.639
And when you buddy it.

1139
04:44:36.159 --> 04:44:37.240
Calms down.

1140
04:44:42.599 --> 04:44:45.880
Your mind relaxes.

1141
04:44:53.439 --> 04:44:58.880
Ind not really started.

1142
04:45:00.319 --> 04:45:01.599
Just on your body.

1143
04:45:04.560 --> 04:45:06.959
You can already.

1144
04:45:08.000 --> 04:45:15.319
Feel that healing energy spreading through your.

1145
04:45:15.279 --> 04:45:32.319
Body, pushing out stress and tension, heathing.

1146
04:45:33.880 --> 04:45:39.080
All the parts of your body, bleeding your skin.

1147
04:45:39.880 --> 04:45:43.159
Your bones, your blood.

1148
04:45:44.479 --> 04:45:49.319
All of your organs inside your body, all of the muscles,

1149
04:45:50.680 --> 04:45:57.799
all of the fat, all everything, give your hair on

1150
04:45:57.919 --> 04:45:58.479
your body.

1151
04:46:00.560 --> 04:46:17.680
It's fuelled by and when your brain duels with bad

1152
04:46:17.880 --> 04:46:19.000
eating energy.

1153
04:46:27.040 --> 04:46:31.799
Feeding, the compens relaxation.

1154
04:46:34.799 --> 04:46:45.599
Increases, deeply, increases.

1155
04:46:51.319 --> 04:46:52.000
No way.

1156
04:46:55.560 --> 04:47:01.119
Your mind to feel.

1157
04:47:04.400 --> 04:47:06.959
Perhaps speak to housing.

1158
04:47:11.680 --> 04:47:31.200
Because it's not needed. It may start to dress if

1159
04:47:31.360 --> 04:47:40.000
that's what's needed. So you're listening to this, and what

1160
04:47:40.200 --> 04:47:43.240
you need is deep relaxation.

1161
04:47:43.200 --> 04:47:47.639
That's what you get. If what you need is.

1162
04:47:49.360 --> 04:47:59.720
To fall asleep naturally and easily, your mind drifts that's awesome.

1163
04:48:01.319 --> 04:48:15.680
Whatever accuse my Lisa that play button in the podcast.

1164
04:48:15.240 --> 04:48:21.880
And listening to me, I give permission your body in

1165
04:48:22.040 --> 04:48:34.479
your mind, in fact, give the command to your body

1166
04:48:34.639 --> 04:48:45.799
in your mind to relight deeply and to drift off

1167
04:48:45.959 --> 04:49:02.240
to sleep if that's what you want. One needs. And

1168
04:49:02.400 --> 04:49:07.799
as I focused on the different parts of your body,

1169
04:49:13.040 --> 04:49:15.599
may start to.

1170
04:49:15.919 --> 04:49:16.639
Just do it.

1171
04:49:20.959 --> 04:49:22.240
And then come back again.

1172
04:49:23.639 --> 04:49:24.919
He talk.

1173
04:49:26.360 --> 04:49:38.240
Focusing on the different parts of your body. I'm just

1174
04:49:38.479 --> 04:49:39.680
sor drifting.

1175
04:49:42.479 --> 04:49:44.840
Do don't realize drifting.

1176
04:49:46.279 --> 04:49:53.119
Until you stop dursting? You a leart again to my voice,

1177
04:49:56.360 --> 04:50:07.560
what a different part of your body? Relaxee? Is that true?

1178
04:50:09.439 --> 04:50:15.000
It's basically you already in the sleep side.

1179
04:50:21.959 --> 04:50:27.119
Will you do it? The long you do, the long

1180
04:50:27.400 --> 04:50:27.919
you do that.

1181
04:50:31.080 --> 04:50:44.439
Eventually that treating continues into sleep. That's the last you remember.

1182
04:50:46.159 --> 04:50:47.159
To wake up.

1183
04:50:51.479 --> 04:50:56.560
In the right time when you experience the my amount

1184
04:50:56.720 --> 04:51:36.360
of sleep, to f asleep. So relax, sep sleep nice

1185
04:51:38.599 --> 04:51:57.360
to lax in to one body might do screep lep.

1186
04:52:03.119 --> 04:52:22.400
He makes me so deeply, stop lucas your eyes.

1187
04:52:30.119 --> 04:52:30.599
I do.

1188
04:52:33.720 --> 04:52:34.240
To you.

1189
04:52:42.360 --> 04:52:43.360
Now to.

1190
04:52:51.840 --> 04:54:51.400
Shoots, Yes, who makes things? He was screaming, sigh the.

1191
04:54:51.560 --> 04:54:54.959
Body, you wan.

1192
04:55:01.360 --> 04:55:02.520
It's fake? This again.

1193
04:55:10.959 --> 04:55:12.200
You've seen, this time.

1194
04:56:10.200 --> 04:56:12.680
The steaks of oakens.

1195
04:56:13.720 --> 04:56:17.279
Now it seems to stop.

1196
04:56:23.919 --> 04:56:25.520
You can't stop to.

1197
04:56:31.799 --> 04:56:36.319
Speaks still.

1198
04:56:41.919 --> 04:56:49.840
Looks sweet.

1199
04:56:50.080 --> 04:57:24.360
Set in utage in the language speak true.

1200
04:58:01.000 --> 04:58:13.319
What did it

1201
04:58:16.080 --> 04:58:16.119
H