Sept. 24, 2025

(no music) (5 hours) Hypnosis for Anxiety - The Library of Calm

(no music) (5 hours) Hypnosis for Anxiety - The Library of Calm
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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This recording is going to be a squeaky desk for

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some reason. What's my desk squeaking anyway? Hypnosis for anxiety,

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the Library of Calm, I'm calling it. Please only listen

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when you can safely close your eyes. There isn't really

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anything for you to do. And as per usual, Vinny,

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my little Jack Russell, my little ginger Jack Russell is

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my co host, and his injection of sounds in the

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background include him giving himself a little bit of a

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bed bath.

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As it were.

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Thenny, I think that part of you is clean already,

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doesn't need an hour. I think it's clean, oh dear.

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So Ideally, I would recommend lying down on a bed

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or flat surface that supports your body, or sitting in

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a chair that supports your body.

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And.

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Somewhere comfortable, ideally quiet if all possible, that you don't

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need silence for this, because I can't guarantee silence on

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my side, and it might not be silence where you are.

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You may be lying down on your bed, but there

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may be a television in the other room and someone's

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watching that, or there may be a neighbor with music playing,

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or traffic going past your house, planes going overhead that

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does not affect this recording. Does not affect the benefits

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that you can gain from listening to my very boring voice.

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And also, this is not sleep, at least it doesn't

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have to be sleep. You may choose to listen to

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this at bedtime and just a a oow yourself to

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drift off into a comfortable, deep, healing sleep. Or you

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may decide to just listen to the recording with your

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eyes closed and then afterwards get up and just enjoy

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the rest of your day. It is completely up to you.

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You are the boss. So, as I said before, my

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name is Jason Newland. I mean doing this for nearly

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twenty years now. I don't mean this particular recording, although

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it might seem like it's dragging, But you know, over time,

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I've done a lot of recordings, and one of the

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things that I'm most passionate about helping people with is

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reducing anxiety and stress. And part of the reason is

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because of my own experiences with those conditions throughout my life,

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and also because I've been told by many people over

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the years that I've actually helped them, So that's one

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of my passions, as well as chronic pain, relief and

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relaxation in general, and insomnia or helping people to sleep.

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I would say that pretty much all of my recordings

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can help with all of those situations. Whether it's let

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me buoy you to sleep, whether it's a anxiety hypnosis session,

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it's all relaxing. And that's the very least that you

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should expect from listening to my voice is that you

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feel more relaxed at the end of it, at the

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very least.

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So I'm going to start.

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And just let you know that this is your time,

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or just to remind you this is your time.

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It's a place just for you.

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Because it's a recording, you can re listen to it

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as many times as you choose, and each time you

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do listen, you may notice certain changes occur. You may

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notice things that you didn't notice before. And it's not

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just how you feel whilst listening to my boring voice,

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it's also how you feel afterwards, how you feel the

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next day, how much more relaxed you start to feel

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in those situations where perhaps you weren't feeling as relaxed

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as you'd like to feel. But now move forward, you

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start to notice that there's a certain sense of calmness,

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and also the expectation has changed from how it used

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to be to expecting to feel relaxed. You expect to

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have a certain calmness spread over your body, your face

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almost like it's traveling. Peacefulness is traveling through your veins.

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And as I said before, you don't have to do anything,

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nothing at all. You can just let my voice be

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here in the background, like a I was going to say,

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slightly but maybe very boring guide in a museum that

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you don't really want to visit, but somehow turns out

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to be exactly the place that you need to be.

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My voice is just what you needed to hear in

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this moment. So we're going to start off by just

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go through somebody relaxation. And this is going to be

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might seem a little bit strange some of the things

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that I'm going to say, but if you've listened to

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me before, you'll probably not be surprised at that.

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So I'm going to.

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Ask you to do something that you may never have

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done before. And don't worry, I'm not going to ask

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you to do an impression of a goat giving birth.

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I think quite as strange as that. I'd like you

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to imagine that you are a house. Yep, you heard

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me right, You as a house, And no matter how

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strange it is, just stay with me. It might make

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sense in the end, it might not. So your house

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and your feet are the foundations. Your legs are the

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solid beams, your chest is the rooms of that house,

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and your mind.

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Is the attic.

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And anxiety is like a noisy neighbor who sometimes knocks

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on the window, wave in frantically, pointing at nothing in particular,

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almost pointless. And today we are drawing the curtains closed,

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and Vinnie's going to have some water while we do that,

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and while you lock the door gently.

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I'm sure he.

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Doesn't make that much noise normally when he's drinking. He

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just cleansing his palet, I suppose. And after locking the

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door gently, you wander through the house room by room,

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and a gentle tidy, and beginning your feet, the carpet

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is fluffed, your legs, the walls freshly painted, your stomach

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a kettle humming peacefully in the kitchen, and your chest,

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windows open and fresh air drifting in and in the attic.

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That over thinking attic. There are boxes labeled worries that

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being carried down one by one by tiny, ridiculously efficient

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removal men. They look like they've come from a comedy sketch,

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like Benny Hill or something like that. And each box

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is stacked outside and gently carried away, And with every breath,

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one more box leaves, one more thought filed. And now

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imagine a great spiral staircase, wide, endless, curving down into quiet,

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with each step padded, safe, carpeted, and yeah, covered in

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something so soft it might as well be clouds. And

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I'll count down slowly, and as I do, you drift lower, ten, floating,

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nine each step lighter, eight thoors, evaporating like mist. Seven deep,

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and the noisy neighbor has gone home, now finally gone

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to sleep. Six you're half asleep already, five deeper, four softer,

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three nee witless, two still sinking, one and rest. You

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know that anxiety is like a badly tuned radio static crackle,

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random burst of advertising jingles he never asked for.

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And you.

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Today are the engineer with a very silly tool kit,

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a banana wrench, a feather screwdriver, a marshmallow hammer. And

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with every twist and tap, the static becomes music, then softer,

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then silent. Or maybe anxiety is like a cat that

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insists on sitting on the wrong chair. You may say

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not that one, and Vinnie starts to eat a bone

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for some.

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Reason while I'm talking cheers mate.

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So you say to the cat, not that one, and

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the cat says, yeah, this one. But today the cat

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is too sleepy to argue. It just curls up in

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a corner and snores. Or perhaps anxiety is like a

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man on a ladder shouting about storms that never arrive.

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But today the ladder folds itself away and the shouting

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man shrinks to the size of a toy soldier, then

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wanders off, muttering, oh okay, then I'll bother someone else. Well,

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they can hardly hear him because he's the size of

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a toy soldier. Now I'd like you to imagine a library,

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not the normal kind, because this one is underground, lit

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by gentle lanterns carved into smooth stone. The shells are

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filled of books that hum softly like sleeping animals. And

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each book is a worried that you once carried, And

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you can open one if you like, and notice how

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the words, and the page fade, blur, and vanish. The

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longer you stare, the worry itself dissolves into nothing, gentle

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ink missed, shelf by shelf, book by book. The library

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is empty in itself, and in that emptiness there is space.

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Space for calm, space for laughter, space for the little

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relief that comes when you realize you've misplaced your worry

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when you really can't be bothered to find it. Now,

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imagine a moment in the future, one that might once

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have felt anxious, but instead of tension, you see yourself shrugging,

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almost bored, breathing slow, maybe even laughing at how small

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that old feeling seems now as airvery antious signal becomes

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like a soap bubble floating up. Pop, and it's gone.

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No drama, no fight, just soft popping bubbles vanishing, And

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every time you notice your breath, that same calm returns

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in a supermarket queue, on the bus, even in bed

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at night. Calm is your new default. Calm is your

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new standard feeling, and anxiety has become too lazy to

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keep up. And now you can choose if this is

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the time for rest, then just let yourself drift into

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sleep as if slide in from one dream into another,

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or if you need to wake, I will count from

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one to five, and at five you return alert, refreshed,

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a little lighter, carrying calm like a secret in your pocket.

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All is available to relax you, to calm you. One

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coming back, two slowly rising, three energy returning, four lighter now.

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And five.

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Wide awake, clear and calm, war fast to sleep and safe.

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Remembering to be kind to yourself, because you do deserve

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to be happy and be gentle with yourself. You deserve

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to feel safe lots of love by relax in a

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more deep and meaningful way, maybe in a way that

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can not just allow you to feel calmer now and

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throughout the time we've spend together here, not just relaxed

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at the end of the recording when it's finished and

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you can enjoy that sense of comfort and peace, but

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also I think it would be nice to have those

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feelings of relaxation continue.

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For longer.

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After the recording has ended, so that you can still

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benefit from listening to my voice, maybe in a few

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

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

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

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and I just listen to it over and over again

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every morning, every evening. There was this recording from We're

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going back to about nineteen ninety nine. It was it

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

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

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again and it still has the same effect on me.

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

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

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listening to her in the morning and in the evening,

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and I knew before even pressing the play button that

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as soon as I've done that pressed the play button.

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This was in the days of CD players pressed the

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play button.

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In fact, it might have.

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Even been a tape recorder. I'd lie down on the

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bed and then even without necessarily listening to her words

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because I had them memorized. Really, it was as if

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my body knew exactly what to do, and the muscles

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just almost went into automatic relaxation, and I remember my

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mind would slow down.

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Now.

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Now, I was listening to this recording in the early

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days of learning hypnosis, and long before I ever made

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any videos or audio recordings myself, because I didn't start

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doing that till two thousand and six.

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I knew, I knew how.

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Helpful I found being able to just let go, to

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

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

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

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May feel the same. Some people.

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Have been listening to me for over a decade, maybe

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not solidly, obviously not twenty four hours a day, but

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maybe people come back. Some people maybe listen every day.

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That's something that I do.

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Which you may not realize by listening, is.

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When I record these recordings. Now, for example, HM, I

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also am affected by the words that I say. So

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if I set you focus on your feet, notice your

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feet relaxing, I will be focusing on my feet. I

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will be noticing my feet relaxing. If I said, focus

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on your hands, and maybe notice the difference between each hand.

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Perhaps notice the air in the room, the temperature of

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the room. On the backs of your hands. You may

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start to notice what almost feels like a very light breeze,

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even though there may not be any type of breeze

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at all where you are right now. And as you

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

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relaxed my hands our feeling now and when it comes

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to potentially drifting off to sleep, which may be the

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00:37:39.559 --> 00:37:55.400
reason you're listening, I also feel drowsy when I make

243
00:37:55.519 --> 00:38:06.440
these recordings. I also notice my mind.

244
00:38:07.679 --> 00:38:08.239
Drifting.

245
00:38:16.119 --> 00:38:28.719
In fact, at times I've actually fallen asleep without even noticing,

246
00:38:33.599 --> 00:38:44.639
and then I carry on talking. It's only when I

247
00:38:44.719 --> 00:38:54.119
listen back to do the editing I hear snoring, and

248
00:38:54.199 --> 00:38:56.840
I think, I don't remember snoring.

249
00:39:00.119 --> 00:39:01.320
I remember talking.

250
00:39:04.119 --> 00:39:11.320
Is it snoring? Was a pick turned up? That's why

251
00:39:11.320 --> 00:39:18.880
I sound like when I snore? How I get really

252
00:39:19.199 --> 00:39:32.679
into a whole experience. I don't know how you feel.

253
00:39:38.840 --> 00:39:46.159
How relaxed do you feel in your feet, how relaxed.

254
00:39:49.239 --> 00:40:00.360
You feel in your hands.

255
00:40:06.199 --> 00:40:07.760
I have noticed.

256
00:40:09.840 --> 00:40:26.079
More and more that the more relaxed, deeper level of

257
00:40:26.320 --> 00:40:43.679
comfort you feel, the easier your breathing becomes. It's almost

258
00:40:43.960 --> 00:41:04.800
like that additional muscle relaxation. So this allows you debreath

259
00:41:05.239 --> 00:41:31.159
easier without necessarily focusing on your breath. However, being able

260
00:41:31.239 --> 00:41:47.519
to notice the ease.

261
00:41:50.519 --> 00:41:51.400
In which.

262
00:41:58.599 --> 00:42:17.960
You breathe so now actually you breathe so very easily

263
00:42:19.519 --> 00:43:06.079
and smoothly. Whenever I imagine my breathing improved moving. When

264
00:43:06.079 --> 00:43:21.400
I've got my eyes closed, I tend to visualize a

265
00:43:21.519 --> 00:43:38.119
beautiful field with trees and flowers producing all that life

266
00:43:38.199 --> 00:43:39.360
giving oxygen.

267
00:44:00.079 --> 00:44:01.360
It was nice.

268
00:44:07.239 --> 00:44:27.960
Too, if nothing else, just taking some time away from everything,

269
00:44:39.280 --> 00:45:12.079
enjoying that feeling of peace, serenity with a joyful heart.

270
00:45:37.159 --> 00:46:02.679
Time seems to just drip by, so very slowly, relaxed,

271
00:46:08.559 --> 00:46:47.719
so deeply peaceful, completely unattached to any thoughts whatsoever in

272
00:46:47.880 --> 00:47:52.280
this moment, completely free, noticing that your mind has slowed down.

273
00:48:00.559 --> 00:48:47.280
Slowed down because nothing really requires your attention. You can

274
00:48:47.519 --> 00:49:01.199
enjoy the physical sensations of a law in the stress

275
00:49:03.320 --> 00:49:18.360
drip out of your body, dripping out of every part

276
00:49:24.159 --> 00:49:48.880
of your body and being released from your brain your

277
00:49:49.039 --> 00:50:40.199
mind slowly but surely. The muscles in your legs relax

278
00:50:45.199 --> 00:51:33.599
res relax, so very deep thing lacks so deeply, and

279
00:51:33.840 --> 00:52:01.639
the feelings, the pleasant feelings in your arms and shoulders,

280
00:52:01.679 --> 00:52:25.320
deepening each part of your body further and deeper and

281
00:52:25.599 --> 00:52:47.199
deeper noticine, the feelings in the back of your neck,

282
00:53:10.519 --> 00:53:57.960
feelings in your wrists, muscles in front of your body.

283
00:54:00.119 --> 00:54:44.239
I also feeling peace deeping. There's a sense of peace

284
00:54:48.719 --> 00:54:52.800
spreads through your very core.

285
00:55:23.360 --> 00:55:44.039
Even when you focus on your mind, her mind becomes.

286
00:55:50.559 --> 00:56:12.000
Be and slower, deep.

287
00:56:27.119 --> 00:57:29.639
Relaxing, so very slow, your stomach taste falling, your stomach

288
00:57:51.719 --> 00:58:11.400
held back. Notice, Notice how relaxed.

289
00:58:15.000 --> 00:58:53.000
You now feel in the hole of your back. In

290
00:58:53.079 --> 00:58:54.840
a spy.

291
00:58:57.800 --> 00:59:02.480
From me, your brain, all of it down the middle

292
00:59:02.519 --> 00:59:31.280
of your back, sending and receiving millions of messages every day, deepcomfort, increasing.

293
00:59:41.119 --> 01:00:40.639
Deeply relaxed. Your knees, relax.

294
01:00:43.920 --> 01:00:53.079
Spreading those signals down your spine or cord into air,

295
01:00:53.480 --> 01:01:12.880
every part of your body mr shins and your calf muscles.

296
01:01:40.079 --> 01:02:09.599
The outbursts, feelings of peace and tranquility spreading through your body,

297
01:02:14.599 --> 01:02:30.880
tips of your toes, to your eyes, your fingers, all

298
01:02:30.920 --> 01:03:12.800
the way till you'll lower back and letting go, reating

299
01:03:16.239 --> 01:03:33.199
place drift in.

300
01:03:40.599 --> 01:03:40.960
Mind.

301
01:03:45.480 --> 01:03:46.920
Just wander in.

302
01:03:47.000 --> 01:04:11.920
A way, happy to let go, let go completely, leer,

303
01:04:37.480 --> 01:05:35.039
so tranquil, your ole body enjoying a sense listening ger.

304
01:05:39.800 --> 01:05:40.639
For more.

305
01:06:48.760 --> 01:07:38.679
Ey enjoy the space, this space of peace.

306
01:07:41.800 --> 01:08:05.920
And safety.

307
01:08:06.239 --> 01:08:09.840
Fay he.

308
01:08:14.239 --> 01:09:45.279
Letting go.

309
01:10:03.359 --> 01:10:11.000
Maybe we can just focus on the different parts of

310
01:10:11.119 --> 01:11:09.399
your body, just to notice.

311
01:10:43.279 --> 01:10:45.760
Your forehead and your eyes.

312
01:11:18.439 --> 01:13:05.840
Mutual so loose, noticing a sense of complete freedom, absolute freedom, dress.

313
01:13:05.239 --> 01:13:19.119
Day, pace, full.

314
01:13:20.720 --> 01:15:05.760
Energy, pace to breeze e is yeah. Yes, you may

315
01:15:06.079 --> 01:15:55.319
have or may not have noticed your mind drifting peaceful

316
01:16:09.359 --> 01:16:24.560
move ay even more deeply in the direction of total

317
01:16:29.239 --> 01:16:36.600
blissful pace, blissful pace.

318
01:17:04.920 --> 01:17:05.800
Arrest.

319
01:17:53.319 --> 01:18:26.399
To to to pace, sure, come.

320
01:18:38.039 --> 01:19:16.640
Let him go, peace of mind, reax.

321
01:19:20.439 --> 01:19:40.560
Body c rex.

322
01:19:48.319 --> 01:20:37.479
So relaxed. A body feels almost invisible, so very relaxed.

323
01:20:40.119 --> 01:20:41.199
And paceful.

324
01:20:47.560 --> 01:20:56.000
So pace.

325
01:21:11.920 --> 01:21:19.760
Right, let go.

326
01:21:36.039 --> 01:21:36.960
So bass so.

327
01:21:44.079 --> 01:22:01.039
Fair as you could start to notice that you are

328
01:22:01.079 --> 01:22:12.600
feeling more relaxed, even though I've not purposely focused your

329
01:22:12.760 --> 01:22:21.199
mind upon that sense of physical comfort that is growing

330
01:22:21.279 --> 01:22:29.000
within you throughout your body, and your mind.

331
01:22:29.600 --> 01:22:31.119
Starts to slow down.

332
01:22:35.800 --> 01:22:43.119
And that could be almost in recognition of I guess

333
01:22:43.399 --> 01:22:55.960
my speech not being particularly fast, and things just generally

334
01:22:57.600 --> 01:23:08.600
feel calmer. Just by listening to my voice, you give

335
01:23:08.680 --> 01:23:16.880
yourself an opportunity to take a break from the day,

336
01:23:17.720 --> 01:23:25.279
take a break from your life as it is, and

337
01:23:25.359 --> 01:23:33.119
to give yourself a rest, giving yourself permission to take

338
01:23:33.199 --> 01:23:38.800
some time off and to allow your body to relax

339
01:23:40.479 --> 01:23:48.680
and allow your mind to slow down, which in turn

340
01:23:51.000 --> 01:24:00.079
releases the tension any stresses that you had in your body.

341
01:24:02.600 --> 01:24:06.520
It's almost as if the parts of your body just

342
01:24:06.760 --> 01:24:18.520
open up, allowing the negativity out and at the same

343
01:24:18.600 --> 01:24:29.920
time replacing that negativity with positive healing energy, which then

344
01:24:30.079 --> 01:24:39.319
fills your body up and your mind to also starts

345
01:24:39.359 --> 01:24:56.840
to appreciate those feelings of increasing confidence, an almost uplifting feeling,

346
01:24:58.920 --> 01:25:12.960
positive healing, an energy that spreads through your body like

347
01:25:13.039 --> 01:25:23.319
a wave of comfort. And all this comes from just

348
01:25:26.880 --> 01:25:35.680
allowing yourself a few minutes, maybe half an hour, however

349
01:25:35.760 --> 01:25:36.560
long you want it.

350
01:25:36.479 --> 01:25:41.840
To be, to just rest.

351
01:25:45.439 --> 01:25:46.439
And allow.

352
01:25:48.600 --> 01:25:58.560
Your mind and your body to almost reset itself to

353
01:25:58.720 --> 01:26:14.920
the settings of comfort and relaxation, calmness, which allows more

354
01:26:15.039 --> 01:26:28.520
room for feelings of pleasure and happiness to move around

355
01:26:28.720 --> 01:26:36.960
your body and into your mind, almost as if your

356
01:26:37.079 --> 01:26:48.159
mind and your body are sinking together, almost mirroring each other,

357
01:26:49.119 --> 01:27:03.479
with that growing positivity and calmness. And it feels nice,

358
01:27:03.800 --> 01:27:09.800
really does feel nice to know that you are the

359
01:27:09.840 --> 01:27:23.199
one that has allowed yourself to feel more comfort than

360
01:27:23.359 --> 01:27:43.479
to experience more of this deep relaxation spreading throughout your body.

361
01:27:44.199 --> 01:27:49.560
And as I focus on each part of your body,

362
01:27:51.920 --> 01:27:53.600
you can notice that.

363
01:27:53.319 --> 01:27:54.239
That part.

364
01:27:57.960 --> 01:28:10.399
Becomes even more relaxed just by focusing on it, it

365
01:28:10.560 --> 01:28:24.159
becomes even more calm and comfortable. Just by focusing. And

366
01:28:24.319 --> 01:28:29.840
as I move down your body, starting at your head,

367
01:28:32.560 --> 01:28:37.840
the parts that you have already focused on will continue

368
01:28:39.199 --> 01:28:46.319
to relax deeply, and those parts that have not yet

369
01:28:46.479 --> 01:28:59.399
focused on or just automatically release any remain intention in

370
01:28:59.479 --> 01:29:11.479
antice a patient of even more comfort about to come. Now.

371
01:29:13.640 --> 01:29:19.840
I'm going to start by focusing on your forehead. Just

372
01:29:19.960 --> 01:29:24.960
being aware of the feelings of your forehead.

373
01:29:28.079 --> 01:29:30.359
And then your background sounds.

374
01:29:31.560 --> 01:29:37.000
Like mister Herbert's opigeon can just allow you to feel

375
01:29:37.039 --> 01:29:47.119
even more relaxed. Just means you're in the moment. This

376
01:29:47.199 --> 01:29:50.039
isn't this isn't a sterile environment.

377
01:29:51.359 --> 01:29:52.399
This is the world.

378
01:29:55.800 --> 01:30:01.840
I live in the countryside, so there's lots of nature

379
01:30:02.359 --> 01:30:03.439
sounds around.

380
01:30:08.720 --> 01:30:10.359
So as you focus on your.

381
01:30:10.199 --> 01:30:16.199
Forehead, just notice how it becomes even.

382
01:30:16.560 --> 01:30:18.279
More relaxed as you.

383
01:30:20.399 --> 01:30:29.520
Focus only on my voice and that part of your body.

384
01:30:32.880 --> 01:30:41.159
Moving down to your eyes, focusing on your eyes, noticing

385
01:30:43.640 --> 01:30:53.359
how your eyelids feel so heavy yet so light at

386
01:30:53.359 --> 01:31:01.479
the same time, and all the muscles around your eyes relaxing.

387
01:31:02.680 --> 01:31:03.359
Completely.

388
01:31:08.039 --> 01:31:15.640
Moving your focus down to your mouth, your lips, your tongue,

389
01:31:16.880 --> 01:31:24.840
your teeth, your comes, the whole of your mouth relaxing,

390
01:31:28.319 --> 01:31:38.640
calm and loose. As you focus now on your jaw,

391
01:31:42.000 --> 01:31:46.079
just the parts of your jaw near your mouth and

392
01:31:46.159 --> 01:31:50.439
your chin, but all the way up the size of

393
01:31:50.520 --> 01:32:03.000
your face to your ears, the hole of your jaw, eating.

394
01:32:04.439 --> 01:32:07.000
More relaxed.

395
01:32:10.359 --> 01:32:18.840
And calm.

396
01:32:19.279 --> 01:32:28.439
Focusing on your neck, the front of your neck, and

397
01:32:28.479 --> 01:32:41.520
your throat relaxing and loose and calm. The sides of

398
01:32:41.600 --> 01:32:46.520
your neck, right and left side.

399
01:32:46.279 --> 01:32:47.119
Of your neck.

400
01:32:49.800 --> 01:33:05.680
Relax and lease and calm. And now the back of

401
01:33:05.760 --> 01:33:18.640
your neck, focusing on the back of your neck, letting

402
01:33:18.800 --> 01:33:23.479
go of any tension that may have been there before,

403
01:33:25.279 --> 01:33:39.439
and enjoying that sense of increasing comfort and release. Then

404
01:33:39.600 --> 01:33:50.000
you can experience in the back of your neck, moving

405
01:33:50.239 --> 01:33:56.800
down your back and moving either side of your spine

406
01:33:58.119 --> 01:34:02.840
right from the top of your back all the way

407
01:34:03.039 --> 01:34:15.720
down to the bottom of your back down to your

408
01:34:15.800 --> 01:34:27.680
lower back. As you move up and down your spine,

409
01:34:28.479 --> 01:34:32.920
you can feel the muscles either side of your spine

410
01:34:35.119 --> 01:34:49.720
relaxing even more, and as those muscles relax, that sense

411
01:34:49.800 --> 01:35:01.119
of comfort starts to spread outwards from your spine into both.

412
01:35:00.960 --> 01:35:02.239
Sides of your back.

413
01:35:06.000 --> 01:35:09.720
The top of your back, the middle and your lower back.

414
01:35:13.199 --> 01:35:19.000
And as you scan gently and slowly.

415
01:35:19.600 --> 01:35:23.840
Up and down your back, there's the.

416
01:35:23.880 --> 01:35:29.760
Muscles in the top of your back relax and become looser.

417
01:35:34.079 --> 01:35:40.079
The muscles in the middle of your back also seem

418
01:35:40.199 --> 01:35:50.600
to just almost divide from each other, separating and almost melting.

419
01:35:55.479 --> 01:35:57.119
And in your lower back.

420
01:36:00.600 --> 01:36:08.159
There seems to be an extra special feeling of comfort.

421
01:36:13.399 --> 01:36:19.560
The spreads into your hips. Sit down your lower back

422
01:36:19.680 --> 01:36:27.840
and into your hips, into the area where your cosix are,

423
01:36:31.399 --> 01:36:39.399
and into your buttocks, and all those muscles that spread.

424
01:36:40.279 --> 01:36:41.399
Bring your lower.

425
01:36:41.119 --> 01:36:55.359
Back into your hip area start to melt, start to

426
01:36:55.640 --> 01:37:08.000
really let go, and you know where about to focus

427
01:37:08.079 --> 01:37:15.199
on your shoulders. Your back and your spine will continue

428
01:37:17.279 --> 01:37:24.359
to let go, continue to relax.

429
01:37:27.239 --> 01:37:30.840
So calmly.

430
01:37:35.520 --> 01:37:41.279
As you focus on your shoulders, you may notice they're

431
01:37:41.319 --> 01:37:49.680
already feeling really loose.

432
01:37:54.479 --> 01:37:56.239
They're already.

433
01:37:58.560 --> 01:38:12.159
Feeding calm and fear.

434
01:38:16.479 --> 01:38:24.840
Those muscles then move from your neck into your shoulders.

435
01:38:31.359 --> 01:38:43.039
Feel so soft and gentle, so smooth.

436
01:38:48.520 --> 01:39:00.680
And calm.

437
01:39:00.960 --> 01:39:13.840
The feeling in your shoulders seems to spread deep into

438
01:39:13.880 --> 01:39:24.359
your shoulders. That sense of relaxation not just traveling deeply

439
01:39:24.680 --> 01:39:32.199
into your muscles, but also relaxing.

440
01:39:34.239 --> 01:39:35.720
The bones.

441
01:39:41.039 --> 01:39:47.680
And moving all the way to underneath your arms, relaxing

442
01:39:49.520 --> 01:39:54.319
a whole area between the tops of your shoulders and

443
01:39:54.520 --> 01:40:03.079
underneath your arms healing.

444
01:40:05.960 --> 01:40:06.720
You feel so.

445
01:40:08.600 --> 01:40:20.600
Relaxed and comfortable in your shoulders, which sense that's.

446
01:40:22.319 --> 01:40:24.439
Deep healing.

447
01:40:27.319 --> 01:40:34.840
Message into your arms.

448
01:40:41.079 --> 01:40:42.600
You may feel.

449
01:40:43.840 --> 01:40:48.880
Almost as if your arms are not even there, because

450
01:40:49.000 --> 01:41:24.880
they're so relaxed, so deeply relaxed, so so calm.

451
01:41:25.520 --> 01:41:32.560
So this.

452
01:41:40.079 --> 01:41:51.399
The feeling spreading all way down your arms to elbows,

453
01:41:55.199 --> 01:42:24.560
including your elbows, circumfort spreads away into rests, your forearms,

454
01:42:25.159 --> 01:42:26.840
under wrists.

455
01:42:33.000 --> 01:42:34.199
So heavy.

456
01:42:37.479 --> 01:42:38.960
Yet at the.

457
01:42:38.640 --> 01:43:22.319
Same time slight and gentle, frey sick. Now on.

458
01:43:24.920 --> 01:44:18.439
Your hands, my hands, so peaceful, in your heads, a

459
01:44:18.880 --> 01:44:19.520
sense of.

460
01:44:23.000 --> 01:44:48.880
Real pace. It just seems to feel so familiar. On

461
01:44:49.119 --> 01:46:27.920
your hands, relax deeply els I things things you think.

462
01:46:27.880 --> 01:46:58.920
It tips think, teach.

463
01:47:00.479 --> 01:47:30.920
Front to your body so comfortable, make manu focus to

464
01:47:30.960 --> 01:48:52.319
your legs, my souls.

465
01:48:54.000 --> 01:48:55.079
And your fides.

466
01:49:12.159 --> 01:49:49.840
Names slax, calf muscles, just shaves.

467
01:49:52.960 --> 01:49:54.399
O CLUSI.

468
01:50:12.039 --> 01:51:54.520
Say, then.

469
01:51:56.319 --> 01:53:03.439
Saints serve peaceful, sircom sait peaceful, sircom serve peaceful sycom So.

470
01:53:05.439 --> 01:53:07.119
Peace fall.

471
01:53:15.479 --> 01:53:37.000
Re same peace, fall calm, love that.

472
01:53:37.439 --> 01:53:40.199
Deep relaxation.

473
01:53:40.720 --> 01:53:58.159
To spread your chest story, so relax, lets me go.

474
01:54:02.319 --> 01:54:03.000
Everything.

475
01:54:14.239 --> 01:54:19.640
So I'm going to start counting down now from twenty

476
01:54:20.000 --> 01:54:28.159
down to one. You can imagine in a way it's

477
01:54:28.359 --> 01:54:34.479
like just walking down some steps and each step or

478
01:54:34.640 --> 01:54:40.640
twenty steps, and each step represents a level of comfort.

479
01:54:44.119 --> 01:54:59.479
Each step represents a deepening of that comfort, and the

480
01:54:59.680 --> 01:55:05.760
fir these you walk down those steps to deeper more

481
01:55:05.840 --> 01:55:48.600
relaxed you feel. So starting with number twenty twenty nineteen.

482
01:56:00.680 --> 01:56:22.800
Shhhhhhh eight.

483
01:57:00.760 --> 01:57:49.479
Seventeen sixteen.

484
01:58:11.560 --> 01:58:16.319
Mo se.

485
01:59:03.760 --> 01:59:47.800
Fix four.

486
02:00:00.479 --> 02:00:48.439
Shhhhhhh four two.

487
02:01:54.439 --> 02:01:55.159
Too well.

488
02:03:15.880 --> 02:03:47.640
Used to.

489
02:05:10.439 --> 02:06:13.680
Nohhhhhhhh eight.

490
02:07:13.000 --> 02:08:51.079
S six.

491
02:09:14.399 --> 02:09:52.199
D l.

492
02:10:05.920 --> 02:11:36.479
Five four.

493
02:12:09.199 --> 02:15:03.840
Hund one.

494
02:15:53.720 --> 02:16:10.760
No, As you focus on your eyes, We're gonna count

495
02:16:10.880 --> 02:16:22.680
down from ten down to one, focusing just on your eyes,

496
02:16:26.439 --> 02:16:34.959
your eyelids, the muscles around your eyes, your eye walls themselves,

497
02:16:36.479 --> 02:16:53.479
our whole area that make suck your eye. And as

498
02:16:53.600 --> 02:17:02.120
we count down from ten down to one, whilst focusing

499
02:17:02.399 --> 02:17:17.719
on your eyes, you'll become twice is relaxed. With each

500
02:17:18.200 --> 02:17:20.719
number counting down.

501
02:17:24.520 --> 02:17:31.479
That you may find the all you want to do

502
02:17:32.000 --> 02:17:32.639
is just.

503
02:17:34.639 --> 02:17:41.799
Drift off to sleep. And if that's what you want,

504
02:17:44.840 --> 02:17:57.799
then just allow yourself to do that. Now, focusing on

505
02:17:57.959 --> 02:18:03.319
your eyes, I'm going to begin counting down.

506
02:18:04.639 --> 02:19:21.159
From ten down to one right now, ten nine eight

507
02:20:13.600 --> 02:24:43.959
seven f four three.

508
02:26:02.639 --> 02:27:17.719
Us one.

509
02:27:24.079 --> 02:27:34.479
So counted down from ten to one.

510
02:27:36.360 --> 02:27:39.079
Ten nine.

511
02:27:40.479 --> 02:28:08.200
Eight seven six five four three two one. And maybe

512
02:28:08.319 --> 02:28:11.239
that was a bit too quick in order to relax.

513
02:28:12.479 --> 02:28:16.680
Maybe it's a bit too fast for you to notice

514
02:28:17.000 --> 02:28:25.040
the calming of your body, maybe even a little bit

515
02:28:25.120 --> 02:28:29.200
of pressure there, like you're counting down from ten to one.

516
02:28:29.280 --> 02:28:32.680
Would you expect me to do man, expect me to

517
02:28:32.760 --> 02:28:42.319
stick go with floppy just because you're counting down. You

518
02:28:42.399 --> 02:28:45.680
could try it again, but this time I'll go a

519
02:28:45.760 --> 02:28:53.120
bit slower this time, as you focus on the whole

520
02:28:53.239 --> 02:28:57.000
of your body before we focus on your legs.

521
02:28:59.399 --> 02:29:00.200
Just notice.

522
02:29:01.719 --> 02:29:14.520
How your body does start to feel more relaxed with

523
02:29:15.799 --> 02:29:28.319
every number that I count down ten nine.

524
02:29:33.879 --> 02:30:16.680
Eight seven six five four three.

525
02:30:51.040 --> 02:30:51.280
One.

526
02:31:02.639 --> 02:31:08.319
And just notice how how you feel generally, how your

527
02:31:08.360 --> 02:31:09.079
body feels.

528
02:31:15.760 --> 02:31:24.040
It's not necessarily even about counting down from ten to one.

529
02:31:27.000 --> 02:31:44.879
It's that space that you have, that space between being active.

530
02:31:46.799 --> 02:31:49.440
Physically or mentally, just.

531
02:31:54.120 --> 02:31:59.319
Sitting or lying down, just being there, not doing anything,

532
02:31:59.479 --> 02:32:04.239
not so in anything, or needing to think about anything.

533
02:32:06.079 --> 02:32:09.719
So it opens up a space, you know, a bit

534
02:32:09.799 --> 02:32:20.559
of a space, a gap, and the more I came

535
02:32:20.680 --> 02:32:25.239
down from ten to one, the bigger that gap becomes.

536
02:32:28.239 --> 02:32:34.639
So there's that gap of calmness, of comfort, relaxation.

537
02:32:40.600 --> 02:32:48.440
It's a nice feeling, and it moves.

538
02:32:49.680 --> 02:32:57.319
Those stresses or discomforts physically or emotionally moves.

539
02:32:59.200 --> 02:33:07.319
Away. Allows you.

540
02:33:10.040 --> 02:33:10.559
To just.

541
02:33:13.559 --> 02:33:14.200
Slow down.

542
02:33:17.840 --> 02:33:19.479
Someone can count again.

543
02:33:19.200 --> 02:33:21.840
From ten down to one and notice.

544
02:33:22.200 --> 02:33:31.120
That gap widening, the gap, And as it widens, it's

545
02:33:31.159 --> 02:33:37.600
almost like that the stress and attention falls into the gap.

546
02:33:50.840 --> 02:33:54.959
And gives you that distance, that space.

547
02:33:57.360 --> 02:34:02.719
Now ten.

548
02:34:07.159 --> 02:35:16.879
Nine, eight, seven, six, five four three.

549
02:36:03.639 --> 02:36:04.719
Now, how does your.

550
02:36:06.840 --> 02:36:08.040
Body feel.

551
02:36:10.000 --> 02:36:10.200
Now?

552
02:36:22.879 --> 02:36:38.120
Can you notice that the feeling calmer, the feeling more

553
02:36:38.600 --> 02:37:06.000
relaxed as we now focus on your legs, just your legs.

554
02:37:22.000 --> 02:37:42.120
We're just gonna start with focusing on your thighs. Of course,

555
02:37:42.239 --> 02:37:47.120
it's not the most exciting thing to be doing, because

556
02:37:50.559 --> 02:37:53.399
I'm sure like most of your body is not not

557
02:37:53.600 --> 02:38:05.920
going on right now. Just focusing on the whole of

558
02:38:06.000 --> 02:38:12.479
your thighs, the tops of your thighs, the sides of

559
02:38:12.559 --> 02:38:19.399
your thighs, the bottoms of your thighs, your outer thighs,

560
02:38:19.520 --> 02:38:24.440
and your inner thighs. Basically the whole of your thigh

561
02:38:24.559 --> 02:38:33.319
that leads into your hip and it goes down to

562
02:38:33.520 --> 02:38:47.559
your knee joints. Now, this is a big area, it's

563
02:38:47.600 --> 02:38:53.079
a very heavy area. It's very strong, probably the strongest

564
02:38:54.079 --> 02:39:07.239
muscles in your body or in your thighs. But I

565
02:39:07.319 --> 02:39:15.600
don't think we perhaps give enough attention to our thighs.

566
02:39:21.559 --> 02:39:32.319
Perhaps we don't acknowledge how important our thighs are to

567
02:39:32.520 --> 02:39:53.120
our lives, how much they actually do for us all

568
02:39:53.239 --> 02:40:03.879
through our lives. And it may seem sound really weird, but.

569
02:40:06.719 --> 02:40:08.079
I think that all of our.

570
02:40:08.000 --> 02:40:18.879
Body parts, especially our thighs, need some TLC, a bit

571
02:40:18.920 --> 02:40:35.680
of love shown, a bit of acknowledgement, thank you, gratitude

572
02:40:38.680 --> 02:40:47.680
for our thighs do for us. And I know this

573
02:40:47.959 --> 02:40:53.879
may sound a bit strange. Maybe you think, why am

574
02:40:53.920 --> 02:40:57.440
I sure? How should be out in the garden hugging

575
02:40:57.479 --> 02:41:05.399
a tree or something. Well, it's hard to set a

576
02:41:05.479 --> 02:41:09.159
microphone up on a tree. That's why I'm doing this indoors.

577
02:41:09.200 --> 02:41:12.680
Otherwise I would be outside work in a tree. I

578
02:41:12.799 --> 02:41:21.559
can't see the television from the tree. If you move

579
02:41:21.639 --> 02:41:30.959
down to your knees, gain such an important part. And

580
02:41:31.559 --> 02:41:36.040
I think we don't necessarily I'll speak for myself, Yeah,

581
02:41:38.479 --> 02:41:43.600
I don't necessarily appreciate all that my knees do for

582
02:41:43.719 --> 02:41:49.559
me until I have a problem with my knee. It's

583
02:41:49.600 --> 02:41:54.639
occasionally if I ever maybe i'll bash it, or it's

584
02:41:54.879 --> 02:42:01.360
aching for some reason. It's then that I realize how

585
02:42:01.559 --> 02:42:05.440
much it does. You know, the benefit of being able

586
02:42:05.520 --> 02:42:14.040
to use my legs without any kind of physical discomfort

587
02:42:15.680 --> 02:42:22.680
is a beautiful thing that's possibly not appreciated until it's

588
02:42:23.319 --> 02:42:32.719
temporarily removed. You know that's comfort. But as you focus

589
02:42:32.799 --> 02:42:40.680
on your knees, regardless of how your knees feel, you

590
02:42:40.760 --> 02:42:46.600
can have that sense of gratitude and love to your

591
02:42:46.680 --> 02:42:59.280
knees for all that they do for you, and you

592
02:42:59.360 --> 02:43:03.840
can still have that attention on your thighs. Maybe notice

593
02:43:03.920 --> 02:43:10.799
how your thighs feel. Maybe you've noticed that they are

594
02:43:12.639 --> 02:43:29.000
relaxing more deeply as you focus now on the bottoms

595
02:43:29.040 --> 02:43:32.920
of your legs and your shins and your calf muscles,

596
02:43:33.399 --> 02:43:41.639
the bones between your knees and your feet, incorporating, of course,

597
02:43:41.760 --> 02:43:43.040
your ankles.

598
02:43:44.879 --> 02:43:45.840
So important.

599
02:43:51.559 --> 02:43:56.120
Anyone that's had even there, like the slightest sprain of

600
02:43:56.200 --> 02:44:03.760
an ankle, knows how how much we take our ankles

601
02:44:03.879 --> 02:44:12.079
for granted. And it's kind of strange in a way

602
02:44:12.159 --> 02:44:17.760
when you think that, you know, logically, our wrists are

603
02:44:17.799 --> 02:44:21.840
a lot thinner than the rest of our arms, which

604
02:44:22.000 --> 02:44:25.200
is okay, it doesn't I can't see any problem with

605
02:44:25.239 --> 02:44:28.280
that because we're just picking stuff up.

606
02:44:29.760 --> 02:44:31.239
By our ankles.

607
02:44:32.479 --> 02:44:42.399
So much thinner than the rest of our legs, and

608
02:44:42.559 --> 02:44:47.040
from a physics perspective or logical even it doesn't really

609
02:44:47.159 --> 02:44:54.399
make sense that all this weight would ultimately be resting

610
02:44:55.440 --> 02:45:05.399
on your ankles then leading to your feet, that thin area,

611
02:45:06.879 --> 02:45:16.479
thin bone. Yeah, it does so much great work. Supports us,

612
02:45:16.600 --> 02:45:26.559
supports our body for a lifetime, helps us to balance,

613
02:45:28.959 --> 02:45:35.239
helps you to get around and be mobile.

614
02:45:41.559 --> 02:45:42.799
And there's the calf muscles.

615
02:45:42.840 --> 02:45:50.440
Of course, when I was younger, I couldn't see the

616
02:45:50.520 --> 02:45:56.879
pointing calf muscles. Didn't seem to do anything. Okay, if

617
02:45:56.920 --> 02:46:00.479
I walked around on tiptoes, then my calf must get

618
02:46:00.520 --> 02:46:04.239
some work. But of course that's not true. The calf

619
02:46:04.360 --> 02:46:14.000
muscles are being used whenever we use our legs and

620
02:46:14.120 --> 02:46:26.639
your shins there to protect your lower legs, shaped in

621
02:46:26.760 --> 02:46:39.280
a way almost as a protector for the bone, leading

622
02:46:40.680 --> 02:46:46.079
of course to your ankles and your feet.

623
02:46:50.760 --> 02:46:52.760
But we're not going to focus on your feet. We're

624
02:46:52.760 --> 02:46:57.479
just going to focus on the legs, and I realize.

625
02:46:59.000 --> 02:47:01.360
That now that I've been should your feet, you'll probably

626
02:47:02.360 --> 02:47:06.040
focus on them anyway, So maybe I should focus on

627
02:47:06.120 --> 02:47:11.920
your feet a little bit. You can have them in

628
02:47:12.000 --> 02:47:17.760
your awareness the same as you have your thighs in

629
02:47:17.879 --> 02:47:22.280
your awareness. Even though we haven't been focusing on your

630
02:47:22.399 --> 02:47:28.360
thighs a few minutes and be focusing on your ankles,

631
02:47:34.040 --> 02:47:49.280
there's still that sensation of comfort in your thighs, and

632
02:47:49.360 --> 02:47:51.040
there's that movement.

633
02:47:52.200 --> 02:47:53.280
Of energy.

634
02:47:55.000 --> 02:48:02.040
Because the thighs hold lots of different sensations. Of course,

635
02:48:02.120 --> 02:48:06.879
there's the muscles, the big straw muscles that we have

636
02:48:07.079 --> 02:48:20.399
in our thighs, but the skin on the outside of

637
02:48:20.520 --> 02:48:25.799
the thighs, as in the outside of all of our body,

638
02:48:26.600 --> 02:48:38.200
can be very sensitive, sensitive to the touch, sensitive to temperature,

639
02:48:44.760 --> 02:48:52.280
and inside your thighs the bones, there's the muscle, there's

640
02:48:52.319 --> 02:48:57.120
the blood, vessels, the ar trees, to all this stuff

641
02:48:57.200 --> 02:49:06.319
that's inside your thighs. I guess sometimes it'd be nice

642
02:49:06.360 --> 02:49:10.639
if you could actually put your fingers inside your thighs

643
02:49:11.280 --> 02:49:16.479
and a message, so you can message on the outside,

644
02:49:16.719 --> 02:49:19.639
of course, but to be able to get deep into

645
02:49:19.719 --> 02:49:24.520
the muscles and to be able to just message inside

646
02:49:24.600 --> 02:49:26.639
your thighs, Message in.

647
02:49:26.680 --> 02:49:29.040
The bones of your leg.

648
02:49:31.079 --> 02:49:40.920
Massage in all the veins, just gently healing your thighs,

649
02:49:44.840 --> 02:49:50.040
and you can move down message and inside your knees.

650
02:49:51.559 --> 02:49:58.360
Just message in those bones, but with healing fingertips, spreading

651
02:49:58.440 --> 02:49:59.760
that healing.

652
02:49:59.559 --> 02:50:04.159
Energy deep into the choice of your knees.

653
02:50:09.600 --> 02:50:13.319
Of course, there's the back of your your need, you know,

654
02:50:13.440 --> 02:50:19.440
the inside crease where your need is. It's a very

655
02:50:19.639 --> 02:50:25.520
sensitive area. Very it feels very nice when you stroke it.

656
02:50:26.920 --> 02:50:30.280
That might be because it's an area that's not really

657
02:50:30.479 --> 02:50:36.959
touched very often. It's almost like a hidden part, that

658
02:50:37.280 --> 02:50:40.440
crease in your legs.

659
02:50:40.559 --> 02:50:41.520
It's almost.

660
02:50:43.280 --> 02:50:48.000
It's like a part that has a sensitivity, which is

661
02:50:48.040 --> 02:50:59.000
a little bit different. Of course, it's protected by your legs.

662
02:51:06.360 --> 02:51:10.639
So you can imagine putting your fingers into that crease

663
02:51:11.520 --> 02:51:20.600
in your legs. Fold in between your legs. You can

664
02:51:20.719 --> 02:51:26.200
just message with your fingertips. Imagine your fingertips going inside

665
02:51:27.920 --> 02:51:36.600
message in the muscle tissue. You can cause field the

666
02:51:37.639 --> 02:51:50.440
bones of your knees, heading through your fingertips, and then

667
02:51:50.479 --> 02:51:56.239
as you go down to your calf muscles. And that's

668
02:51:56.319 --> 02:51:59.760
the part I'd like to be able to really put

669
02:51:59.840 --> 02:52:05.920
my finger tip steep inside my calf muscles, massage in

670
02:52:06.360 --> 02:52:11.920
every single tissue of that muscle.

671
02:52:13.120 --> 02:52:21.760
Healing every part, and then doing.

672
02:52:21.600 --> 02:52:29.920
The same for my shins, massage in generally stroking the bones,

673
02:52:31.680 --> 02:52:37.360
generally stroking them, healing in a loving way, because they

674
02:52:37.479 --> 02:52:43.840
deserve to be treated. There's the precious bones that they are,

675
02:52:45.200 --> 02:52:48.440
because our legs are so precious as in all the

676
02:52:48.520 --> 02:52:54.520
other parts of our body, the more precious of any chie.

677
02:52:56.879 --> 02:53:09.600
On the planet. When you start to think about.

678
02:53:12.719 --> 02:53:21.559
Your legs in this way, it can change your perspective.

679
02:53:24.280 --> 02:53:30.040
It might sound a bit a bit silly to start

680
02:53:30.120 --> 02:53:36.879
with the idea of having love for your legs, showing

681
02:53:36.959 --> 02:53:45.159
appreciation for your thighs, wanting to be able to put

682
02:53:45.200 --> 02:53:53.760
your hands in your thighs, massage the muscles and the bones,

683
02:53:55.600 --> 02:54:01.319
and to get your fingers deep in there, releasing all tension,

684
02:54:04.239 --> 02:54:12.840
just to show how much you care about your legs,

685
02:54:13.719 --> 02:54:17.479
how much you care for what your legs do for

686
02:54:17.600 --> 02:54:31.239
you regularly, your knees, your calves, your ankles, the strength

687
02:54:31.399 --> 02:54:39.440
of your ankles, considering how thin they are compared to

688
02:54:39.559 --> 02:54:46.280
the rest of your legs, especially your thighs. Yeah, they're

689
02:54:46.399 --> 02:54:58.639
so strong, so flexible, absolutely amazing things Your ankles are

690
02:55:02.520 --> 02:55:04.159
truly a gift.

691
02:55:06.159 --> 02:55:15.239
Because of what they do for you, supporting all that weight.

692
02:55:17.239 --> 02:55:21.680
Regardless of how what weight you are, even if you

693
02:55:21.760 --> 02:55:26.479
only eat ate stone, there's still a lot of weight

694
02:55:26.760 --> 02:55:33.399
for these little ankles. Now I'm a lot heavier than

695
02:55:33.479 --> 02:55:34.440
eight stone.

696
02:55:35.680 --> 02:55:36.399
Double dock.

697
02:55:39.719 --> 02:55:41.200
Get my ankles.

698
02:55:42.479 --> 02:55:49.120
Support my body all the time or the they do

699
02:55:49.959 --> 02:55:52.280
give off a sigh of relief when I sit down.

700
02:55:54.559 --> 02:56:02.719
That's my whole legs do my feet feet or so

701
02:56:04.920 --> 02:56:07.719
my toes clap so happy.

702
02:56:27.520 --> 02:56:32.639
Your legs really are amazing.

703
02:56:35.280 --> 02:56:38.520
And I don't know that talking about talking about your

704
02:56:38.600 --> 02:56:45.479
legs is probably possibly among the most most boring things

705
02:56:45.520 --> 02:56:52.719
I've ever heard anyone say. Possibly you're boring or not.

706
02:56:54.319 --> 02:57:09.799
Everything I said is true. Your legs are amazing. Your

707
02:57:09.920 --> 02:57:20.760
legs deserve not just respect, They deserve to relax.

708
02:57:22.120 --> 02:57:22.520
Deeply.

709
02:57:29.799 --> 02:57:30.840
They deserve to.

710
02:57:30.959 --> 02:57:36.239
Take some time out of the day to just let

711
02:57:36.399 --> 02:57:56.440
go completely. Your legs.

712
02:58:01.559 --> 02:58:04.600
Really can relax.

713
02:58:11.879 --> 02:58:15.840
Because the legs are so such a most you know,

714
02:58:16.079 --> 02:58:22.000
very important part of your body. When you relax your legs,

715
02:58:22.120 --> 02:58:29.319
the rest of your body also naturally follows in that

716
02:58:33.079 --> 02:58:43.879
journey of comfort, like I feel it in my hips.

717
02:58:45.280 --> 02:58:52.399
My hips feel really loose and also my lower back

718
02:58:52.479 --> 02:58:59.079
as well. My lower back really feels it feels stretched,

719
02:59:00.200 --> 02:59:03.239
even though I'm just sitting in a chair and there's

720
02:59:03.360 --> 02:59:08.600
no stretching as far as I'm aware that I'm doing.

721
02:59:09.639 --> 02:59:12.280
It's almost as if the muscles are just relaxed so

722
02:59:12.479 --> 02:59:18.399
much that there is a natural stretch as the tension

723
02:59:19.319 --> 02:59:40.559
has reduced a lot. And I'm now going to count

724
02:59:40.639 --> 02:59:48.520
down from ten down to one, and you can continue

725
02:59:50.360 --> 02:59:53.879
to feel wonderfully relaxed.

726
02:59:57.680 --> 03:00:16.879
Ten nine, eight, seven six, five.

727
03:00:21.280 --> 03:00:25.440
Four three.

728
03:00:29.239 --> 03:00:34.360
Two one.

729
03:00:40.200 --> 03:00:52.479
Relax. So I'm just going to count down five down

730
03:00:52.559 --> 03:00:57.000
to one, and as a countdown, if you just focus

731
03:00:57.120 --> 03:01:05.040
on the numbers, just the numbers counting down, and notice

732
03:01:05.959 --> 03:01:08.280
how you feel.

733
03:01:10.639 --> 03:01:11.799
In this moment.

734
03:01:13.239 --> 03:01:17.639
As you hear the numbers counting down, knowing that those

735
03:01:17.799 --> 03:01:23.239
numbers counting down represent you.

736
03:01:25.040 --> 03:01:35.000
Feeling calmer, not just in your body, but also relaxing

737
03:01:35.120 --> 03:01:35.559
your mind.

738
03:01:38.639 --> 03:01:43.920
Just notice how you feel. There's nothing to do, there's

739
03:01:44.079 --> 03:01:52.000
nothing to say, there's nothing to think about, starting with

740
03:01:53.479 --> 03:02:29.920
number five, four three two one.

741
03:02:39.360 --> 03:02:40.840
Now, as you notice.

742
03:02:44.520 --> 03:02:45.760
The gradual.

743
03:02:48.040 --> 03:02:48.639
Letting go.

744
03:02:50.959 --> 03:02:57.920
Of the tension in your body, you may also begin

745
03:02:58.239 --> 03:03:04.200
to notice and be aware of how your mind is

746
03:03:05.280 --> 03:03:13.120
starting to slow down. This is just a natural thing

747
03:03:13.600 --> 03:03:21.000
that happens. It's not really a special procedure. It's just

748
03:03:21.200 --> 03:03:27.399
natural because as your body relaxes, your mind also starts

749
03:03:27.479 --> 03:03:32.159
to relax, and the more your mind relaxes, the more

750
03:03:32.200 --> 03:03:37.440
your body relaxes. It's just a continuous circle of relaxation.

751
03:03:43.479 --> 03:03:47.280
And there's that calmness that comes from.

752
03:03:49.079 --> 03:03:50.239
Relative quietness.

753
03:03:51.840 --> 03:03:56.760
You know, even even if there's background sounds either your

754
03:03:56.920 --> 03:04:05.280
side or mind, it's going to be quite calm. You know,

755
03:04:05.360 --> 03:04:10.000
you haven't got the television on, there's no music in

756
03:04:10.079 --> 03:04:12.920
the background, unless you're listening to the recorded with music.

757
03:04:13.040 --> 03:04:20.280
Of course, you're very likely not going to be sitting

758
03:04:20.280 --> 03:04:23.479
in a room with other people. Of course you might be,

759
03:04:23.639 --> 03:04:28.040
but generally it's more ideal if you can do this

760
03:04:28.200 --> 03:04:39.239
on your own, so no distractions, and when you stop

761
03:04:39.360 --> 03:04:54.799
thinking about stuff, relaxation automatically rises. A sense of comfort

762
03:04:56.559 --> 03:05:05.399
starts to grow, and without trying to build it up

763
03:05:05.479 --> 03:05:16.559
into something fantastical or something magical, this is just a

764
03:05:16.799 --> 03:05:23.079
natural process, something that's easy.

765
03:05:25.040 --> 03:05:25.760
To accomplish.

766
03:05:28.559 --> 03:05:32.920
In fact, it's almost you know, the sense of relaxing

767
03:05:33.760 --> 03:05:39.520
completely happens really when you put no effort into it.

768
03:05:40.520 --> 03:05:46.200
It's not something that you can really force. It's something

769
03:05:46.360 --> 03:05:57.120
that happens naturally, and part of the process of this

770
03:05:57.399 --> 03:06:00.079
recording and others.

771
03:06:01.399 --> 03:06:03.000
Is simply.

772
03:06:04.239 --> 03:06:13.319
Two allow you to take advantage of this space.

773
03:06:15.600 --> 03:06:19.840
This time, to just.

774
03:06:24.000 --> 03:06:31.559
Let go, to just be here, to be in tune

775
03:06:35.280 --> 03:06:47.319
with how you feel, yet with the intention of wanting

776
03:06:47.639 --> 03:06:59.680
to relax deeply and maybe even to fall asleep, depending

777
03:06:59.799 --> 03:07:06.159
on what it is that you wish for yourself in

778
03:07:06.319 --> 03:07:22.479
this moment. As we know, relaxing is the majority of

779
03:07:22.600 --> 03:07:27.159
the process of falling asleep. The actual falling asleep part

780
03:07:27.440 --> 03:07:35.639
is the tiny bit at the end. The deeper relaxed

781
03:07:36.000 --> 03:07:41.840
you become, the easier.

782
03:07:44.399 --> 03:07:45.239
You find.

783
03:07:46.559 --> 03:08:00.399
Yourself drifting. But you can also if you choose stay

784
03:08:02.040 --> 03:08:21.360
focused on my voice and really enjoy the process, gradually

785
03:08:26.959 --> 03:08:33.600
relaxing each muscle.

786
03:08:37.799 --> 03:08:52.559
In your body effortlessly and just.

787
03:08:53.159 --> 03:08:59.959
Observing the sensation.

788
03:09:04.639 --> 03:09:05.559
Of letting go.

789
03:09:12.000 --> 03:09:12.719
Completely.

790
03:09:18.799 --> 03:09:22.799
This time, I'm going to count from six down to one,

791
03:09:27.639 --> 03:09:31.319
and you can notice your mind.

792
03:09:33.600 --> 03:09:47.000
Calming down more with each number that you hear me say, naturally,

793
03:09:48.079 --> 03:11:22.879
feeling calm and slow, be peaceful, six, five, four, three.

794
03:12:00.600 --> 03:12:01.000
Two.

795
03:12:29.319 --> 03:13:00.360
On being aware how your mind to slow right down,

796
03:13:03.559 --> 03:13:26.959
sinking deeply into relaxation, and as you focus on your mind.

797
03:13:27.239 --> 03:13:32.040
You may notice that.

798
03:13:33.959 --> 03:13:41.719
There are some thoughts still there, maybe some stubborn thoughts

799
03:13:41.920 --> 03:13:45.799
that for some reason.

800
03:13:48.520 --> 03:13:58.280
Perhaps need your attention. So what you can do is

801
03:14:03.840 --> 03:14:16.360
send love to those thoughts. Sprinkle those thoughts with love,

802
03:14:18.079 --> 03:14:22.280
my little petals from a flower, Just sprinkle it over them.

803
03:14:23.760 --> 03:14:25.319
Petals fill good love.

804
03:14:27.479 --> 03:14:34.639
Towards those thoughts. To let those thoughts smother. You're not

805
03:14:34.719 --> 03:14:35.799
abandon in them.

806
03:14:37.239 --> 03:14:38.559
You just need them.

807
03:14:39.799 --> 03:14:51.719
You require them to just calm down, slow down, quiet down.

808
03:14:55.399 --> 03:14:55.799
For now.

809
03:15:03.680 --> 03:15:08.680
So as you focus on those remaining thoughts. As we

810
03:15:08.879 --> 03:15:14.120
count down this time from seven down to one. With

811
03:15:14.239 --> 03:15:28.159
each number, just imagine sprinkling those flower petals of love, kindness,

812
03:15:29.760 --> 03:15:41.600
gratitude over those thoughts, which will allow them to just

813
03:15:43.079 --> 03:15:58.040
not away and relax deeply. With every number, those thoughts

814
03:15:58.159 --> 03:17:33.440
will become more and more relaxed, starting with number seven, six, five, four, three.

815
03:18:24.600 --> 03:18:24.879
One.

816
03:18:41.760 --> 03:18:59.200
Let's him now, notice how relaxed your feeling in your body.

817
03:19:07.600 --> 03:19:20.799
We got to focus on your hands, because the more

818
03:19:20.879 --> 03:19:28.559
relaxed your hands are, the more relaxed your body and mind.

819
03:19:44.040 --> 03:19:55.559
This you focus on your hands and your fingers. There's

820
03:19:55.639 --> 03:20:00.959
nothing needed to be done. There's no clutching the fists

821
03:20:01.239 --> 03:20:12.360
or dance in the fingers or anything like that. It's

822
03:20:12.639 --> 03:20:26.319
just noticing and focusing on your hands, noticing the ear

823
03:20:26.520 --> 03:20:27.239
they feel.

824
03:20:41.840 --> 03:20:43.280
Because the more.

825
03:20:45.200 --> 03:20:53.639
Relaxed do your hands feel, the calmly your mind feels,

826
03:20:55.559 --> 03:20:56.920
and the more.

827
03:20:59.479 --> 03:21:04.440
Comfort that you feel throughout your body.

828
03:21:10.360 --> 03:21:13.479
Gee may.

829
03:21:15.799 --> 03:21:58.879
Have already noticed you mind is starting drest. Like said,

830
03:22:02.920 --> 03:22:17.600
just on your hands and fingers, allowing them cheat experience

831
03:22:20.280 --> 03:22:28.520
a real deepening of that relaxation in your hands and fingers,

832
03:22:34.559 --> 03:22:56.879
more and more relaxed with each number from eight down

833
03:22:57.040 --> 03:23:10.639
to one. You can almost feel the healing, relaxing energy

834
03:23:11.760 --> 03:23:14.280
spreading into your.

835
03:23:14.399 --> 03:23:17.159
Hands and fingers.

836
03:23:20.040 --> 03:23:41.920
Becoming more relaxing with each number you hear, going down

837
03:23:44.079 --> 03:24:02.680
eight down to one, drifting, drifting again, spots in police.

838
03:24:14.440 --> 03:28:02.200
Eight, seven, four, three, us.

839
03:28:01.920 --> 03:28:11.200
Just being here now, nothing to think about, nothing to do,

840
03:28:12.840 --> 03:28:21.959
nothing to say, and everything just feels calmer.

841
03:28:26.559 --> 03:28:30.000
And this is your natural state of being.

842
03:28:33.680 --> 03:28:39.040
This is how you just normally feel when you take

843
03:28:39.159 --> 03:28:48.120
away all that other stuff that we add, nothing like

844
03:28:48.520 --> 03:29:04.760
stress and worry, over thinking, anxiety ten, just generally thinking

845
03:29:04.840 --> 03:29:10.920
about stuff. You take that away, which is what we do,

846
03:29:11.719 --> 03:29:23.559
what we do now be left with a real sense

847
03:29:24.159 --> 03:29:36.719
of peacefulness which comes to you very quickly, because ultimately

848
03:29:37.319 --> 03:29:51.000
it's just a feeling, a feeling and comfort. It's almost

849
03:29:51.120 --> 03:29:54.719
as if you've got inside yourself and you've found a

850
03:29:54.920 --> 03:29:57.680
special place where.

851
03:30:00.120 --> 03:30:00.680
I think.

852
03:30:03.840 --> 03:30:11.440
Is peaceful, the place where you can be filmed, relaxed,

853
03:30:12.040 --> 03:30:20.280
and you're natural sense of comfort, the place.

854
03:30:20.000 --> 03:30:21.799
Where you can be here.

855
03:30:26.280 --> 03:30:33.680
We can accept yourself who you are, in the place

856
03:30:33.760 --> 03:30:43.920
where you're not trying to release anybody else, in the

857
03:30:44.040 --> 03:30:52.600
place where you can actually not just love yourself, but

858
03:30:54.079 --> 03:31:01.319
in some ways more importantly, you can like yourself, appreciate

859
03:31:02.879 --> 03:31:14.600
who you are, a sense of gratitude.

860
03:31:17.479 --> 03:31:19.399
It's in the air around you.

861
03:31:27.079 --> 03:31:34.879
That's also a place where you can actually feel the

862
03:31:35.239 --> 03:31:50.520
healing energy soaking into your body. Healing energy soaking into

863
03:31:50.639 --> 03:32:04.840
your body, a healing energy spreads through your veins, traveling

864
03:32:05.000 --> 03:32:17.399
to each every single part of your body, and you

865
03:32:17.559 --> 03:32:24.520
start to realize that actually that healing energy, it's not

866
03:32:24.840 --> 03:32:32.280
just entered into your brain, it's become part of your brain,

867
03:32:37.239 --> 03:32:43.879
and the spinal fluid is now mixed with healing energy,

868
03:32:49.120 --> 03:32:55.360
not just allowing you to feel so much more relaxed

869
03:32:57.440 --> 03:33:09.440
and healthy in this moment, but also you start to

870
03:33:09.600 --> 03:33:18.959
realize that actually what's happening now without a healing, relaxing

871
03:33:20.120 --> 03:33:27.959
energy spreading through your body, it's actually changing your life.

872
03:33:33.159 --> 03:33:38.239
It's actually changing the way you're going to feel, not

873
03:33:38.520 --> 03:33:45.879
just now, but tomorrow and the next day. There's your

874
03:33:46.040 --> 03:33:54.079
health improves, not just your physical health, but your mental health.

875
03:33:58.040 --> 03:34:01.200
Things that used to buy for you in the past,

876
03:34:03.159 --> 03:34:09.000
for some reason, no longer have the effect that they

877
03:34:09.200 --> 03:34:23.040
used to because something has changed deep within you. Maybe

878
03:34:23.280 --> 03:34:33.000
things that used to cause you to feel anger no

879
03:34:33.280 --> 03:34:43.239
longer have that power to control you the way they

880
03:34:43.440 --> 03:34:52.200
seem to be able to before. As you realize that

881
03:34:52.440 --> 03:35:05.159
you're the one who decides what affects you, you're the

882
03:35:05.280 --> 03:35:16.920
one who decides to feel relaxed and calm when you choose.

883
03:35:20.159 --> 03:35:21.239
To enjoy.

884
03:35:22.440 --> 03:35:28.000
Noticing these natural developments.

885
03:35:30.040 --> 03:35:31.159
Of healing.

886
03:35:33.399 --> 03:35:42.000
Continue to grow and improve your life day by day.

887
03:35:47.879 --> 03:35:56.760
Include of course, your ability to relax so much easier.

888
03:36:01.079 --> 03:36:02.120
And sleep in.

889
03:36:06.680 --> 03:36:12.360
It's the most natural thing in the world to you,

890
03:36:16.879 --> 03:36:20.440
because fall in the sleep is something that you've done

891
03:36:23.479 --> 03:36:25.040
so many times.

892
03:36:26.399 --> 03:36:32.040
In your life, and you know that you were born,

893
03:36:33.559 --> 03:36:35.280
as we all were, with.

894
03:36:35.920 --> 03:36:46.520
The ability to fall asleep naturally. We were born with

895
03:36:47.040 --> 03:36:59.520
that ability to just drift off into a deep healing sleep.

896
03:37:05.479 --> 03:37:10.280
Even when we're kids, sometimes will fall asleep and we

897
03:37:10.360 --> 03:37:11.239
don't even want to.

898
03:37:13.239 --> 03:37:14.920
Try to stay awake.

899
03:37:16.280 --> 03:37:19.719
Maybe it's a birthday in the morning, or it's Christmas

900
03:37:19.959 --> 03:37:21.879
or holiday.

901
03:37:21.559 --> 03:37:22.840
Or something we look forward to.

902
03:37:23.440 --> 03:37:27.479
We don't want to go to sleep. But the more

903
03:37:28.079 --> 03:37:32.920
you want to stay awake, the more we just start

904
03:37:33.040 --> 03:37:41.760
to drift. And the more you fight drifting, we try

905
03:37:41.799 --> 03:37:46.719
to stop yourself and drift in a safe the deeper

906
03:37:47.200 --> 03:37:58.719
stronger thatut drifting becomes. Because we're born not just with

907
03:37:58.959 --> 03:38:05.399
the need to relax deeply and to naturally fall asleep,

908
03:38:08.639 --> 03:38:21.959
but it's our birthright, it's part of our DNA. And

909
03:38:22.200 --> 03:38:27.680
sometimes as we get older in life, perhaps at times

910
03:38:28.559 --> 03:38:38.479
we have forgotten that relaxing completely.

911
03:38:39.600 --> 03:38:43.280
Is not only a wonderfully.

912
03:38:42.959 --> 03:38:52.840
Pleasant experience, it's also really easy.

913
03:39:04.200 --> 03:39:11.680
It's very, very easy to let go, because that's all

914
03:39:11.760 --> 03:39:12.719
it is. It's just.

915
03:39:16.280 --> 03:39:27.680
Deciding to let go. And when you press the play

916
03:39:27.760 --> 03:39:38.000
button on my recordings, you have given permission for my

917
03:39:38.280 --> 03:39:47.399
voice to relax. When you press that play button, you

918
03:39:47.559 --> 03:39:51.680
have given me permission for my words.

919
03:39:55.079 --> 03:40:05.479
To effect you in a positive, only a positive way.

920
03:40:09.399 --> 03:40:22.680
Opening up your mind to useful.

921
03:40:23.799 --> 03:40:26.319
And healing.

922
03:40:27.479 --> 03:40:43.520
Suggestions that can have such an amazing effect on how

923
03:40:43.680 --> 03:40:55.760
you feel right now, as well as those changes that

924
03:40:56.079 --> 03:41:06.120
continue long after the recording ends. Those changes within you

925
03:41:09.159 --> 03:41:23.399
continue to flourish and grow, transforming your life in a positive,

926
03:41:25.200 --> 03:41:34.840
beautiful way, allowing you to move forward in your life

927
03:41:36.319 --> 03:41:37.479
in the direction that.

928
03:41:37.799 --> 03:41:40.840
You choose for yourself.

929
03:41:50.159 --> 03:42:01.920
This feeling, this feeling that you can experience of safety, comfort, calmness,

930
03:42:09.760 --> 03:42:23.680
just feels so nice, such a healthy place to be,

931
03:42:31.559 --> 03:42:36.959
and that positivity grows within you.

932
03:42:42.760 --> 03:42:45.559
Inch and every day.

933
03:42:48.440 --> 03:42:58.200
Moving forward, you're going to find that you're more relaxed

934
03:43:00.559 --> 03:43:13.040
physically and in your mind's more relaxed. And it's not

935
03:43:13.200 --> 03:43:18.840
that you're thinking slower, it's just that your mind would

936
03:43:18.879 --> 03:43:30.920
be less clogged up with unnecessary negativity because from now on,

937
03:43:31.639 --> 03:43:41.280
your mind rejects negativity. From now on, you're going to

938
03:43:41.440 --> 03:43:58.319
start noticing when negativity arises, and you can just say stop, stop,

939
03:44:01.159 --> 03:44:03.079
and then negativity.

940
03:44:04.840 --> 03:44:20.840
Will turn around and leave you alone. Stop and then

941
03:44:21.040 --> 03:44:25.879
negativity would disappear.

942
03:44:34.000 --> 03:44:40.520
And did you notice that you feel way more relaxed

943
03:44:41.920 --> 03:44:43.879
than you probably expected.

944
03:44:50.040 --> 03:44:51.159
You can now.

945
03:44:54.520 --> 03:45:00.399
Congratulate yourself because you are the person that's done this.

946
03:45:02.159 --> 03:45:07.600
You are the one that has opened your mind up

947
03:45:08.280 --> 03:45:16.280
to the simple facts, and you can feel more relaxed

948
03:45:16.399 --> 03:45:17.159
than your body.

949
03:45:17.879 --> 03:45:19.079
And in your mind.

950
03:45:25.040 --> 03:45:27.200
You've opened your mind up to.

951
03:45:29.520 --> 03:45:30.600
The birthright of.

952
03:45:30.719 --> 03:45:31.719
Being able to just.

953
03:45:34.399 --> 03:45:39.399
Fall asleep easily when you choose.

954
03:45:47.799 --> 03:45:51.639
And that's a nice feeling. Don't you think.

955
03:45:54.079 --> 03:46:02.920
It feels nice? Doesn't it? To feel calm? All that

956
03:46:03.239 --> 03:46:07.840
healing energy is spreading through your body in your mind

957
03:46:14.360 --> 03:46:25.200
to spend time a special place where negativity can no

958
03:46:25.399 --> 03:46:38.959
longer enter. Negativity is banned. It's bad, it's not allowed entry.

959
03:46:41.760 --> 03:46:45.799
Doesn't it doesn't. This doesn't deserve to be here, doesn't

960
03:46:46.000 --> 03:47:04.680
belong here. Negativity has no place in your life, which

961
03:47:04.840 --> 03:47:19.600
makes room for more comfort, more healing, or relaxation, more peace.

962
03:47:36.479 --> 03:47:44.000
It feels nice, doesn't it. Just let go.

963
03:47:45.920 --> 03:48:05.840
With everything. I'm gonna count down now from twenty down

964
03:48:05.920 --> 03:48:15.319
to one. You can continue to relax if you cheersh

965
03:48:15.840 --> 03:48:29.479
you can drift to sleep with every number hear me

966
03:48:29.680 --> 03:48:41.600
say you can fill twice is relaxed, or if you choose,

967
03:48:41.760 --> 03:49:50.760
you can fill twice sleeping now twenty ninety, eighteen, seventeen, sixty, fifty, fourteen.

968
03:49:58.680 --> 03:50:07.760
Thirty to well.

969
03:50:15.600 --> 03:51:05.879
Eleven, ten, nine, eight, seven, six, five.

970
03:51:12.920 --> 03:51:51.760
Oh yeah, this is your time to just take a break.

971
03:51:56.120 --> 03:52:07.159
Your time, relax, to allow your mind to slow down,

972
03:52:15.879 --> 03:52:29.920
to give yourself a permission to take a break from everything.

973
03:52:34.639 --> 03:52:39.120
And you you're the only person that can make that decision.

974
03:52:42.000 --> 03:52:42.639
You're the only.

975
03:52:42.639 --> 03:52:59.319
Person that can actually tell your mind just relax, to just.

976
03:53:03.000 --> 03:53:04.239
Take some time.

977
03:53:06.000 --> 03:53:17.840
Off so that you can focus on your body, getting

978
03:53:18.200 --> 03:53:32.479
in touch with how you feel physically, and in.

979
03:53:32.520 --> 03:53:33.760
The process of.

980
03:53:36.559 --> 03:53:41.319
This body scared where you focus on different parts of

981
03:53:41.399 --> 03:53:52.200
your body, those parts that you focus on and observe,

982
03:53:55.159 --> 03:54:03.479
even though you're not purposely request then those parts of

983
03:54:03.559 --> 03:54:05.000
your body to relax.

984
03:54:07.239 --> 03:54:08.680
It's kind of expected.

985
03:54:10.239 --> 03:54:15.799
You expect when you listen to my words to feel

986
03:54:16.840 --> 03:54:31.479
more relaxed naturally, because when you're listening to me, your attention.

987
03:54:33.319 --> 03:54:44.559
Is focused on my words, and as my words guide you.

988
03:54:46.959 --> 03:54:59.520
To focus on those parts of your body, your focus increases,

989
03:55:06.639 --> 03:55:07.879
which actually.

990
03:55:10.360 --> 03:55:23.239
Calms you might. When you wind calms down.

991
03:55:28.079 --> 03:55:28.799
Buddy.

992
03:55:30.520 --> 03:55:31.200
Relaxes.

993
03:55:38.680 --> 03:56:00.600
And when you Buddy calms down, you might relaxes. And

994
03:56:01.760 --> 03:56:08.799
though have not really started to focus on your body,

995
03:56:11.799 --> 03:56:22.840
you can already feel that healing energy spreading through your body,

996
03:56:27.760 --> 03:56:42.639
pushing out stress, attention, healing all the parts of your body,

997
03:56:44.760 --> 03:56:52.840
bleeding skin, your bones, your blood, all of your walkings

998
03:56:53.000 --> 03:56:58.200
inside your body, all of the muscles and all of

999
03:56:58.280 --> 03:57:07.959
the fat of everything. Every hair on your body is

1000
03:57:08.159 --> 03:57:19.239
filled with bay here and energy. And when your brain

1001
03:57:23.879 --> 03:57:39.000
fills without the energy feeding and comfort, relaxation.

1002
03:57:42.000 --> 03:57:52.799
Increases, deeply, increases.

1003
03:57:58.399 --> 03:57:59.200
In no way.

1004
03:58:02.680 --> 03:58:03.680
In your mind.

1005
03:58:06.959 --> 03:58:20.520
Starts to feel perhaps speak to rousing because it's not needed,

1006
03:58:23.879 --> 03:58:43.360
and they start to drevet if that's what's needed. So

1007
03:58:43.440 --> 03:58:49.600
if you're listening to this and we need is deep relaxation,

1008
03:58:50.399 --> 03:58:51.239
that's what you get.

1009
03:58:53.440 --> 03:58:54.840
If what you need is.

1010
03:58:56.559 --> 03:59:03.559
To pull a sleep, that should easily that your wind drifts.

1011
03:59:06.079 --> 03:59:20.319
That's also for whatever, because by pressing out play button

1012
03:59:21.319 --> 03:59:28.399
on the podcast and listening to me give permission your

1013
03:59:28.520 --> 03:59:33.680
body and your wind, in fact.

1014
03:59:38.520 --> 03:59:39.959
Give the command.

1015
03:59:41.000 --> 03:59:52.120
To the body and the wind to relax deeply, to

1016
03:59:52.280 --> 03:59:58.079
drift off to sleep. If that's what you want.

1017
04:00:01.520 --> 04:00:01.719
Need.

1018
04:00:09.360 --> 04:00:15.040
And as I focus on the different parts of your body,

1019
04:00:20.239 --> 04:00:29.520
may start to just drift. Then you come back again.

1020
04:00:30.840 --> 04:00:35.760
You gave me talk again focusing on a different parts

1021
04:00:35.920 --> 04:00:36.559
of your body.

1022
04:00:42.360 --> 04:00:42.920
You may.

1023
04:00:44.879 --> 04:00:54.000
I'm just so drifted, Peter, realize your drifting until you're

1024
04:00:54.120 --> 04:01:03.600
stop drifting again into my always like I said, what

1025
04:01:03.799 --> 04:01:08.799
a different part of your body starts to relaxee your

1026
04:01:09.000 --> 04:01:21.239
dia because I drifting. It's basically here already in the

1027
04:01:21.399 --> 04:01:31.280
sleep zone. And the more you drift, that would all

1028
04:01:31.520 --> 04:01:38.799
be drift draft vente.

1029
04:01:40.719 --> 04:01:50.680
That draft continues into sleep, and that's the last year

1030
04:01:53.239 --> 04:02:02.879
until you awake up when you're time, when you've experienced that,

1031
04:02:03.159 --> 04:02:04.719
I am out of sleep.

1032
04:02:12.399 --> 04:02:27.440
And diff have slaves st pleasant sac deep.

1033
04:02:31.520 --> 04:02:31.879
Sleep.

1034
04:02:42.040 --> 04:02:43.920
I feel so nice.

1035
04:02:45.799 --> 04:03:00.120
To relaxit my body. I feel that he which is spreading.

1036
04:03:03.159 --> 04:03:11.040
X X.

1037
04:03:25.040 --> 04:03:29.719
Stop focus your eyes.

1038
04:03:59.000 --> 04:04:24.159
Show s.

1039
04:05:02.159 --> 04:05:59.520
Hips x fads dot spies, spo s you buddy.

1040
04:06:01.120 --> 04:06:02.000
Within your.

1041
04:06:04.959 --> 04:06:18.000
Now, let's focus again the parts of your body. What

1042
04:06:18.239 --> 04:06:27.840
you said this time on your forehead, now your mouth,

1043
04:06:29.040 --> 04:06:49.079
your lips, time, the hold of your mouth? What you

1044
04:06:49.200 --> 04:06:51.600
said on your fingers?

1045
04:06:57.680 --> 04:06:58.280
A kid.

1046
04:06:59.760 --> 04:07:01.920
Hm fingers A little bitsy.

1047
04:07:03.000 --> 04:07:18.079
Focus on each one individually, my hands, even though you

1048
04:07:18.280 --> 04:07:18.799
focus on.

1049
04:07:18.920 --> 04:07:19.959
Both of your hands.

1050
04:07:20.879 --> 04:07:25.360
Now you know I seem to just melt into one.

1051
04:07:30.719 --> 04:07:34.399
Maybe should my hands start left hand?

1052
04:07:34.479 --> 04:07:43.280
And worst is it just mixed together?

1053
04:07:48.799 --> 04:07:48.959
Now?

1054
04:07:49.120 --> 04:07:50.440
Focusing on yours?

1055
04:07:56.239 --> 04:07:58.920
Just a slight sn hew.

1056
04:07:59.040 --> 04:07:59.680
Your need.

1057
04:08:17.680 --> 04:08:25.360
Said what you said fewers.

1058
04:08:30.760 --> 04:08:31.479
Just sa.

1059
04:08:34.120 --> 04:10:21.719
Fiss schools such schools.

1060
04:11:29.360 --> 04:12:38.360
Famous that you said, So go fis.

1061
04:12:55.159 --> 04:12:55.799
You boy?

1062
04:12:59.360 --> 04:13:32.920
He lets him go, let go.

1063
04:13:41.040 --> 04:14:04.360
Let's see go in every let him go, leting go,

1064
04:14:12.239 --> 04:14:38.159
leting go. Ah h, theverything hing I'm gonna start now,

1065
04:14:39.760 --> 04:14:43.120
and like you're just first of all, just to see yourself.

1066
04:14:44.280 --> 04:14:45.159
Lying down.

1067
04:14:46.559 --> 04:14:52.120
On the message table, lying on your front. Your head

1068
04:14:52.200 --> 04:15:00.600
is supported, your arms are supported, and you feel comfortable,

1069
04:15:01.159 --> 04:15:10.280
and breathing is really easy, and you feel you feel

1070
04:15:10.399 --> 04:15:13.760
confident in how you look as well. So there's none

1071
04:15:13.799 --> 04:15:20.079
of that issue of body problems or shyness, because I'm

1072
04:15:20.120 --> 04:15:28.239
a professional and this is a therapy session, so none

1073
04:15:28.280 --> 04:15:30.600
of that stuff matters on whatsoever.

1074
04:15:34.479 --> 04:15:35.280
This is about you.

1075
04:15:38.159 --> 04:15:45.760
This is about how you feel, how you can enjoy

1076
04:15:46.719 --> 04:15:52.719
that sense of comfort and relaxation that comes from letting

1077
04:15:52.879 --> 04:15:58.079
go and allow him my hands and my fingers to

1078
04:15:58.200 --> 04:16:10.319
relax you by a message your body soon starts off

1079
04:16:10.520 --> 04:16:15.399
just by placing my hands on the back of your head,

1080
04:16:16.840 --> 04:16:22.200
just gently, just so you can feel my hands feel

1081
04:16:22.319 --> 04:16:29.040
like really on you, so you can maybe feel the

1082
04:16:29.159 --> 04:16:31.319
warmth of my hands on the back of your head.

1083
04:16:35.040 --> 04:16:38.559
With my hands to the side of your head, not pressing,

1084
04:16:38.680 --> 04:16:45.000
but just holding there very gently, maybe over your ears

1085
04:16:45.559 --> 04:16:48.239
and a little bit on your face, just.

1086
04:16:48.319 --> 04:16:51.200
So you can feel my hands.

1087
04:16:52.959 --> 04:16:55.079
So you can become accustomed.

1088
04:16:56.120 --> 04:16:56.520
To them.

1089
04:17:05.159 --> 04:17:07.319
And now put my hands on the back of your

1090
04:17:07.399 --> 04:17:14.680
head again and gently let them slide down on to

1091
04:17:14.760 --> 04:17:24.600
the back of your neck. You can feel my hands

1092
04:17:31.440 --> 04:17:34.399
gently stroking the back of your neck to start with,

1093
04:17:39.000 --> 04:17:43.200
just so you can get used to the feeling my

1094
04:17:43.360 --> 04:17:51.360
hands on your skin, get accustomed to realize that you're

1095
04:17:51.479 --> 04:17:54.799
safe and it's all good, it's all fine.

1096
04:18:01.200 --> 04:18:05.520
And I'm going to start gently massaging the muscles.

1097
04:18:05.239 --> 04:18:06.479
In the back of your neck.

1098
04:18:13.959 --> 04:18:14.840
With both hands.

1099
04:18:21.000 --> 04:18:21.840
And this is a very.

1100
04:18:21.879 --> 04:18:29.959
Trusting situation really, because our necks are so fragile and

1101
04:18:30.079 --> 04:18:34.159
to have someone have their hands around your neck in

1102
04:18:34.319 --> 04:18:39.559
that way to sometimes be problematic for people, which is

1103
04:18:39.639 --> 04:18:44.040
why messages are quite good, because it allows you to

1104
04:18:44.159 --> 04:18:58.440
relax and to get in touch with trust, to feel

1105
04:18:58.559 --> 04:19:11.280
peaceful and harm There's a massage the side of your neck,

1106
04:19:12.040 --> 04:19:20.799
gently moving from the bottom of your neck. It should

1107
04:19:20.840 --> 04:19:23.360
be sort of near where your shoulders start. I guess

1108
04:19:24.280 --> 04:19:25.079
all the way up.

1109
04:19:27.040 --> 04:19:27.959
To your jaw.

1110
04:19:30.000 --> 04:19:33.079
Is kind of an area the side of your neck.

1111
04:19:35.840 --> 04:19:38.399
Of course, it's a lot longer than the front of

1112
04:19:38.479 --> 04:19:58.799
your neck. And massaging the back of your neck, especially

1113
04:19:58.879 --> 04:20:07.319
that area where perhaps we hold tension and there's that

1114
04:20:07.520 --> 04:20:12.520
area's message. You can actually feel a sense of release

1115
04:20:12.840 --> 04:20:20.440
in the back of your neck and maybe you can

1116
04:20:20.639 --> 04:20:25.600
breathe it out as well. Not just how it feels,

1117
04:20:25.799 --> 04:20:39.040
notice how you feel. They're moving down to that area

1118
04:20:39.600 --> 04:20:47.200
between your neck and your shoulders, that musty area, starting

1119
04:20:47.280 --> 04:20:54.559
to message that area on both sides. And this would

1120
04:20:54.559 --> 04:20:57.360
be the area that a lot of people would message

1121
04:20:57.399 --> 04:20:59.959
if they were going to give you, like a should

1122
04:21:00.079 --> 04:21:05.760
the message even that's not technically the shoulders, but it's

1123
04:21:05.799 --> 04:21:06.959
all the muscles.

1124
04:21:06.600 --> 04:21:08.440
That lead to the shoulders.

1125
04:21:09.719 --> 04:21:10.520
From the neck.

1126
04:21:12.399 --> 04:21:17.600
And the game that can hold attension and stress. And

1127
04:21:17.760 --> 04:21:25.680
when massaged, sometimes a nice deep message is useful, and

1128
04:21:25.959 --> 04:21:43.520
you decide how deep that message is. Just allow the

1129
04:21:43.639 --> 04:21:49.280
knuckles just to dig in to get to those muscles

1130
04:21:49.559 --> 04:21:59.680
to a really relaxed all the time, being firm yet

1131
04:22:00.159 --> 04:22:19.719
gentle with and just striking down the area to your

1132
04:22:19.799 --> 04:22:32.079
actual shoulders, moving the muscles of your shoulders and maybe

1133
04:22:32.280 --> 04:22:36.120
initially just pulling up the shoulders a.

1134
04:22:36.120 --> 04:22:39.520
Little bit off the table, just to give you a

1135
04:22:39.559 --> 04:22:40.079
little bit of.

1136
04:22:40.120 --> 04:22:51.120
A stretch, very chimney, and you've got the muscles at

1137
04:22:51.120 --> 04:22:52.520
the front of your shoulders.

1138
04:22:53.280 --> 04:23:04.239
The size of the bag. Again, this is the part

1139
04:23:04.399 --> 04:23:08.120
that you can really take quite a bit of pressure,

1140
04:23:09.559 --> 04:23:17.360
quite a bit of needing if if you wish to

1141
04:23:17.600 --> 04:23:21.319
release the tension.

1142
04:23:22.920 --> 04:23:29.799
To really get into those muscles and lay your fingers

1143
04:23:29.920 --> 04:23:35.879
in there. Make you feel really nice. Sometimes it's just

1144
04:23:36.040 --> 04:23:46.760
being stroked gently, being messaged quite strongly. It can all

1145
04:23:46.840 --> 04:23:50.319
be beneficial to the renversation.

1146
04:23:55.479 --> 04:24:08.520
Put the muscles in your shoulders. Now to move down

1147
04:24:08.600 --> 04:24:17.840
your arms. Put doing one arm at a time.

1148
04:24:18.559 --> 04:24:27.680
Starting with your right arm. What I'm doing is I

1149
04:24:27.920 --> 04:24:32.040
just lift your arm up, just hold it to the

1150
04:24:32.200 --> 04:24:39.399
side of it and where it still be attached, and

1151
04:24:39.559 --> 04:24:54.120
I just message the tops of your arms all the

1152
04:24:54.200 --> 04:25:11.760
way down to your fore arms into your wrist. Generally

1153
04:25:12.120 --> 04:25:22.879
message that part, the softer.

1154
04:25:22.680 --> 04:25:25.799
Part, which is the under part of the arm.

1155
04:25:28.760 --> 04:25:32.440
Which leads to the crease in your rowbo inside.

1156
04:25:33.879 --> 04:25:48.200
It's much more sensitive skin. Sometimes just having that striped

1157
04:25:51.639 --> 04:26:07.000
feel really nice, pleasurable and relaxing. Now move it down

1158
04:26:08.399 --> 04:26:20.760
to your right hand. Just holding your hand with both

1159
04:26:20.840 --> 04:26:30.440
of my hands, just pressing gently on the back of

1160
04:26:30.520 --> 04:26:38.639
your hand, stretching your fingers ever slightly.

1161
04:26:41.280 --> 04:26:42.399
At the same time.

1162
04:26:44.479 --> 04:26:57.239
Pressing down and message it each finger, and then starting

1163
04:26:57.440 --> 04:27:09.000
to massage the palms and just turning the hand gently,

1164
04:27:10.799 --> 04:27:19.479
stretching it gently and actually have in your hand held

1165
04:27:20.479 --> 04:27:27.360
can really be an emotional experience sometimes even if it

1166
04:27:27.520 --> 04:27:33.200
is a stranger, someone you don't know very well, like

1167
04:27:33.360 --> 04:27:40.280
a message person or a therapist. Maybe because it's intimate,

1168
04:27:48.000 --> 04:27:52.680
you can feel nice, you can feel safe.

1169
04:28:00.600 --> 04:28:09.959
As I put that right arm back down where it was, do.

1170
04:28:10.120 --> 04:28:16.680
The same with your left arm. Thankfully the same.

1171
04:28:21.120 --> 04:28:23.559
Massage the muscles.

1172
04:28:24.319 --> 04:28:28.159
Your arm wol way down to your rest.

1173
04:28:32.079 --> 04:28:42.120
Strictly inside of your arm, just in gentle was as

1174
04:28:42.360 --> 04:28:55.879
fun as you require. And then messaging your left hand,

1175
04:29:02.440 --> 04:29:11.799
stretching the fingers gently. Massaging of your.

1176
04:29:11.799 --> 04:29:12.760
Left hand.

1177
04:29:25.000 --> 04:29:25.799
Feel so.

1178
04:29:28.680 --> 04:29:29.479
So right.

1179
04:29:37.280 --> 04:29:38.360
So could at him.

1180
04:29:52.399 --> 04:29:55.239
I disgressed your left dark back down.

1181
04:30:00.559 --> 04:30:08.639
M Start to massage your back, the biggest part of

1182
04:30:08.760 --> 04:30:20.120
your buddy, starting at the top, starting again.

1183
04:30:19.879 --> 04:30:23.399
Where you would be being an area of the top.

1184
04:30:23.520 --> 04:30:25.319
In between your shoulders.

1185
04:30:26.440 --> 04:30:27.159
And your back.

1186
04:30:28.920 --> 04:30:33.360
Going back and massage in the area again, but this

1187
04:30:33.719 --> 04:30:47.920
time downwards, making it downward. Stroke to a little looking back,

1188
04:30:50.360 --> 04:30:55.879
working for me outside inwards, massage in that.

1189
04:30:58.120 --> 04:30:59.159
You're back, but the.

1190
04:31:01.079 --> 04:31:11.680
Outside of your back parts where your arms will.

1191
04:31:11.559 --> 04:31:24.399
Maybe rest against me, almost the path that connects your

1192
04:31:24.479 --> 04:31:41.399
front to your back. Just message it down firmly but gently.

1193
04:31:42.520 --> 04:31:44.200
I suppose you want.

1194
04:31:47.479 --> 04:31:48.520
Moving down.

1195
04:31:50.399 --> 04:31:53.079
Across a little bit of all the way down again,

1196
04:31:54.440 --> 04:32:06.840
be very gentle you firm as you sho and each

1197
04:32:06.959 --> 04:32:11.079
thing you get to the spine, you can message the

1198
04:32:11.280 --> 04:32:15.159
muscles of either side of your spine or the.

1199
04:32:15.280 --> 04:32:20.840
Top of your neck all the way down. Do you

1200
04:32:21.079 --> 04:32:21.600
know a back.

1201
04:32:27.879 --> 04:32:34.200
You can do that a few times. Sometimes people juice

1202
04:32:37.000 --> 04:32:43.200
the knuckle or the you two fingers just going a

1203
04:32:43.319 --> 04:32:48.639
side of the spine. Almost just push down all the

1204
04:32:48.719 --> 04:32:52.840
way down to the bottom of the spine, each time

1205
04:32:54.559 --> 04:33:03.159
releasing at tension and opening up the body, stretching your

1206
04:33:03.200 --> 04:33:10.040
body so that you feel more relaxed than at.

1207
04:33:09.959 --> 04:33:11.000
The same time.

1208
04:33:12.840 --> 04:33:27.319
Be deunifinated. Now I'm going to move to one side,

1209
04:33:28.400 --> 04:33:35.439
to your right side, and from the bottom of your

1210
04:33:35.520 --> 04:33:43.319
ribs to your pelvis, you can message the area of

1211
04:33:43.520 --> 04:33:48.479
your back. Will stretch over the other side, and I

1212
04:33:48.520 --> 04:33:52.759
will pull the muscles gently and massage.

1213
04:33:52.880 --> 04:33:53.759
Will push.

1214
04:33:54.959 --> 04:33:56.680
On one end that side.

1215
04:33:56.720 --> 04:34:00.799
Will wait on my side to the middle of the

1216
04:34:00.919 --> 04:34:02.040
fact to.

1217
04:34:02.040 --> 04:34:07.200
Where your spine is, massaging that side of your spine

1218
04:34:08.880 --> 04:34:15.200
the opposite side to outstanding. It's almost like meat and bread.

1219
04:34:17.639 --> 04:34:19.439
There's that big area which is.

1220
04:34:20.959 --> 04:34:21.279
Firm.

1221
04:34:22.119 --> 04:34:25.000
Yeah, lots there to message.

1222
04:34:30.200 --> 04:34:34.479
Potentially one of the most important places to actually have

1223
04:34:35.000 --> 04:34:42.680
a message because you really feel it, really feel the

1224
04:34:42.840 --> 04:34:48.000
release of the pleasure having your lower back massage.

1225
04:34:51.200 --> 04:34:57.240
It releases so much from your body that's not useful.

1226
04:35:00.080 --> 04:35:02.479
Starting a human process.

1227
04:35:03.560 --> 04:35:06.919
Which you'll continue long after this recording is over.

1228
04:35:16.119 --> 04:35:18.279
You have a message in this part of your body

1229
04:35:18.799 --> 04:35:23.680
not only feels really good for you, it's actually fun

1230
04:35:23.799 --> 04:35:31.360
to do because there is ever said like leading bread, it's.

1231
04:35:31.200 --> 04:35:33.520
A part that you can really get hold of.

1232
04:35:35.000 --> 04:35:36.959
And really message deeply.

1233
04:35:39.240 --> 04:35:49.439
If that's your choice. They're not going to move over

1234
04:35:49.599 --> 04:35:50.680
to the other side of your.

1235
04:35:50.639 --> 04:35:57.479
Body and do the same with the opposite part.

1236
04:36:00.240 --> 04:36:00.919
Our back.

1237
04:36:03.400 --> 04:36:12.000
Needing message. I mean your side all the way to

1238
04:36:12.119 --> 04:36:19.560
the middle of your back where your spine is pressing

1239
04:36:19.919 --> 04:36:30.400
and kneading, firm and gentle at the same time. It

1240
04:36:30.639 --> 04:36:42.799
feels so releasing this mixture of pleasure, comfort, release, calmness,

1241
04:36:43.200 --> 04:36:54.840
rennixation or mixed together. Plus there's that feeling from your

1242
04:36:54.919 --> 04:36:59.959
stomach that is being stretched. Even though you're in your

1243
04:37:00.159 --> 04:37:04.439
stomach now, you can feel it in stretched because the

1244
04:37:04.599 --> 04:37:06.479
whole area is connected.

1245
04:37:06.080 --> 04:37:17.439
To your stomach. Now I'm gonna move or move.

1246
04:37:17.319 --> 04:37:18.000
Further up.

1247
04:37:20.319 --> 04:37:21.279
To the top of your.

1248
04:37:21.200 --> 04:37:28.720
Body, and I did the same this time, starting with

1249
04:37:29.880 --> 04:37:35.439
the upper back. Put my hands forward over and massive

1250
04:37:35.599 --> 04:37:42.599
massage in that area up to your spine, from the

1251
04:37:42.759 --> 04:37:46.919
side of your body up to your spine, so some

1252
04:37:47.080 --> 04:37:54.240
of that message area, the muscle tissue, whatever fatty tissue

1253
04:37:55.000 --> 04:38:00.599
will be possibly from the chest. It's all connected, chest

1254
04:38:00.799 --> 04:38:07.520
in the back connect together. I'm going to be massaging and.

1255
04:38:07.680 --> 04:38:12.119
Just put in some of that skin from your side

1256
04:38:12.759 --> 04:38:21.479
up the massage the area of your er back.

1257
04:38:23.000 --> 04:38:29.520
All the way into your spine. And then I'll move

1258
04:38:29.639 --> 04:38:32.400
down the bed and I'll continue at the middle of

1259
04:38:32.479 --> 04:38:40.200
your back doing exactly the same thing. There's gentle, as.

1260
04:38:41.799 --> 04:38:52.799
Deep as you choice. Now I'll move up.

1261
04:38:52.919 --> 04:38:57.360
The other side again and do the exact same thing.

1262
04:38:57.840 --> 04:39:00.639
With the top of your back on the other.

1263
04:39:00.639 --> 04:39:02.400
Side, from.

1264
04:39:07.360 --> 04:39:10.080
Pretty much underneath your arm there you really.

1265
04:39:15.279 --> 04:39:22.520
To your spine. They continuing that.

1266
04:39:24.560 --> 04:39:29.840
All the way down, including mel you're middle of your back.

1267
04:39:43.479 --> 04:39:48.720
I'm gonna go to your thighs. Back to your thighs,

1268
04:39:51.400 --> 04:39:58.799
and the size of your thighs starts with your right leg.

1269
04:40:01.080 --> 04:40:03.919
Message in the back.

1270
04:40:06.119 --> 04:40:08.799
And the size of your thighs.

1271
04:40:10.959 --> 04:40:12.400
Gently and firmly.

1272
04:40:14.520 --> 04:40:15.840
There's a lot of muscles.

1273
04:40:15.919 --> 04:40:19.919
There's an area that can be very tense at times

1274
04:40:20.599 --> 04:40:23.959
and maybe needs a little bit more pressure than the

1275
04:40:24.040 --> 04:40:31.919
rest of the body that's up to you. You can

1276
04:40:32.040 --> 04:40:40.279
gently strike the back of your legs where you know obviously.

1277
04:40:39.919 --> 04:40:45.479
Your knee joints or underneath your knee joint very sensitive.

1278
04:40:45.759 --> 04:41:01.919
Gentle area, and working down to your calf muscles. Massage

1279
04:41:02.040 --> 04:41:05.799
in your calf muscles thoroughly and deeply.

1280
04:41:07.119 --> 04:41:07.880
He chose.

1281
04:41:11.159 --> 04:41:19.080
Using both hands fingers, do deep.

1282
04:41:27.200 --> 04:41:32.599
To your ankles, in the back of your back of.

1283
04:41:32.639 --> 04:41:37.639
Your ankles, just gyparly message in.

1284
04:41:37.720 --> 04:41:49.959
The area, maybe lifting the leg, stretching the little bird.

1285
04:42:00.080 --> 04:42:15.759
Moving to my foot. Message the bottom of your feet

1286
04:42:20.080 --> 04:42:31.240
and the sides of your feet gently but firm enough

1287
04:42:31.479 --> 04:42:32.479
so that thatticle.

1288
04:42:38.240 --> 04:42:39.400
Just allow.

1289
04:42:41.439 --> 04:42:44.720
The pleasure that you get from having your feet message.

1290
04:42:47.720 --> 04:42:53.159
Just don't overtake you as I continue to.

1291
04:42:53.319 --> 04:43:03.360
Message your feet, bottoms of your feet. Besides your arches,

1292
04:43:04.040 --> 04:43:09.000
your heel. You got a lot of pressure into your

1293
04:43:09.159 --> 04:43:15.080
heel and it feels amazing. Yet the arches need to

1294
04:43:15.159 --> 04:43:23.200
be a bit more gentle. Stretching your toes.

1295
04:43:23.040 --> 04:43:28.840
Gently and less arch in the bottoms of your toes

1296
04:43:29.599 --> 04:43:44.759
and my fingers, each one individually. You have go to

1297
04:43:44.840 --> 04:43:46.759
the left leg to.

1298
04:43:46.840 --> 04:43:55.040
Do exactly the same thing, starting on the top of

1299
04:43:55.159 --> 04:43:59.720
the thighs, work in the back of the thighs and

1300
04:44:00.159 --> 04:44:04.799
side massage and deeply and gently.

1301
04:44:06.520 --> 04:44:12.680
The whole area, working.

1302
04:44:12.439 --> 04:44:25.479
My way down. This is an area that maybe you

1303
04:44:25.560 --> 04:44:27.639
could like to spend more time.

1304
04:44:28.840 --> 04:44:35.759
Relaxing the message. Perhaps if you wanted, I.

1305
04:44:35.799 --> 04:44:39.919
Can make a future we called you want to spend

1306
04:44:39.959 --> 04:44:49.080
more time on one particular area to move down.

1307
04:44:51.799 --> 04:45:00.159
To carve muscles, massage and.

1308
04:45:00.159 --> 04:45:01.720
Your gold muscles.

1309
04:45:02.840 --> 04:45:06.000
A gently.

1310
04:45:12.159 --> 04:45:17.080
Now you can call your feet.

1311
04:45:18.599 --> 04:45:19.200
Massage.

1312
04:45:20.639 --> 04:45:22.080
Makes your feet.

1313
04:45:23.840 --> 04:45:32.959
As of your feet, stretching your tongues and message in

1314
04:45:33.080 --> 04:45:41.360
each tone individually that feeling of pleasure and release the

1315
04:45:41.720 --> 04:45:45.799
experience when you're having your feet massaged.

1316
04:45:47.639 --> 04:46:08.880
Feel now, just turn over your mind, play in your back.

1317
04:46:16.439 --> 04:46:22.040
It's gonna start again in big area.

1318
04:46:29.240 --> 04:46:30.560
You shoulders.

1319
04:46:34.000 --> 04:46:37.479
Just to get back in touch of the area.

1320
04:46:44.720 --> 04:46:45.520
To move up.

1321
04:46:53.279 --> 04:46:58.319
When you clean your hands like little fresh it's now

1322
04:46:58.479 --> 04:47:15.159
going as much simple starts off from your forehead. Your

1323
04:47:15.200 --> 04:47:23.479
eyes are closed. Just stretch your eyes a little, pushing

1324
04:47:23.639 --> 04:47:34.119
up with your eyebrows just beside in the round of scalp.

1325
04:47:39.799 --> 04:47:48.720
My side you down your cheeks, around your ears, into

1326
04:47:48.840 --> 04:48:13.279
your jaw gently the sides of your neck chi just

1327
04:48:13.400 --> 04:48:27.119
wear down to back out your chest. That's watch when

1328
04:48:27.159 --> 04:48:36.479
I talk of the chest, the counter by this inside

1329
04:48:36.680 --> 04:48:59.319
the counter bin just that's had the chest the chests

1330
04:48:59.400 --> 04:49:14.319
around because it's quite a large area from one sides

1331
04:49:14.360 --> 04:49:25.000
are mixed. My hands, I'll be mean pretty much sure

1332
04:49:25.080 --> 04:49:34.959
your arms stretching up, stretching some of the muscles and

1333
04:49:35.080 --> 04:49:44.639
get back in the process having a chest.

1334
04:49:49.319 --> 04:49:50.599
A game.

1335
04:50:03.119 --> 04:50:04.599
Then allowed my hands.

1336
04:50:05.360 --> 04:50:09.439
Just massage gently and sliding down.

1337
04:50:10.520 --> 04:50:19.040
Towards your stomach, starting in the middle the chest, the

1338
04:50:19.319 --> 04:50:27.040
wretched me my hands making a part and the massage sliding.

1339
04:50:27.159 --> 04:50:28.360
At the same time.

1340
04:50:30.560 --> 04:50:49.159
Down to just belove you bid page and down the

1341
04:50:49.400 --> 04:50:57.240
massage up again chest and the attention.

1342
04:50:58.759 --> 04:50:59.479
It needs.

1343
04:51:01.279 --> 04:51:15.279
To feel legally lamber in the whole circular, focusing on

1344
04:51:15.479 --> 04:51:20.799
your science as well, the area that media doesn't get

1345
04:51:20.919 --> 04:51:21.560
much attention.

1346
04:51:24.119 --> 04:51:27.599
I feel me in it. It's pass much.

1347
04:51:32.639 --> 04:51:36.639
Just stroke my hands down the side of your bad

1348
04:51:40.439 --> 04:51:54.759
just below dryms, move it down to your hips. Now's

1349
04:51:54.880 --> 04:52:01.639
your stomic area unstained one side again like you did

1350
04:52:01.759 --> 04:52:07.439
want to take your low back. You just see the process.

1351
04:52:08.720 --> 04:52:16.439
Just stretching the muscles from the side, July.

1352
04:52:18.439 --> 04:52:19.119
Let's side with you.

1353
04:52:23.400 --> 04:52:30.720
On one side to the next. M h, the whole

1354
04:52:30.880 --> 04:52:36.400
area of ling grips on your way down, tooting your

1355
04:52:36.479 --> 04:52:47.400
beney butter new grounds to the outside of you and

1356
04:52:47.560 --> 04:53:06.040
repeat that process, and the legs seemed deeply. No, please,

1357
04:53:07.840 --> 04:53:13.200
I feel free. It's something ad in the stomach.

1358
04:53:13.319 --> 04:53:17.119
Mess most it's different from any other arts.

1359
04:53:20.599 --> 04:53:27.639
Its wed have a tendency, how different not stress and stones.

1360
04:53:29.000 --> 04:53:38.279
Might not be well, So now mess must you stop.

1361
04:53:40.319 --> 04:53:48.200
Its fonsitive style sous well that about.

1362
04:53:54.000 --> 04:53:55.360
You have any way.

1363
04:53:55.200 --> 04:54:08.680
Around the gentleness and freedom that colors from feeling how

1364
04:54:08.759 --> 04:54:09.439
you feeling?

1365
04:54:15.000 --> 04:54:15.680
That's a now.

1366
04:54:15.840 --> 04:54:22.200
Married down some sort of fies messers.

1367
04:54:22.799 --> 04:54:29.159
That's not do this he makes for the same spie.

1368
04:54:30.919 --> 04:54:31.919
Lessing down.

1369
04:54:34.560 --> 04:54:37.880
That's art deep these.

1370
04:54:37.840 --> 04:54:47.880
Muscles and figs from the thighs and let it down

1371
04:54:48.200 --> 04:54:58.680
to your bees gippy. That's not remas slide it down

1372
04:54:58.840 --> 04:55:22.240
your shields fish. It's so shap chicky, softly fass strange

1373
04:55:22.959 --> 04:56:07.080
tooks fate each fits, each had chip and stochtis. That's as.

1374
04:56:01.159 --> 04:56:28.840
Story s speech fat.

1375
04:56:30.400 --> 04:56:47.400
Fat to sinst

1376
04:56:52.799 --> 04:57:16.080
Us, which