Aug. 1, 2025

(no music) (5 hours) Lifting the Fog – Hypnosis for Depression - Relaxation Hypnosis For Stress #245 - 1st August 2025

(no music) (5 hours) Lifting the Fog – Hypnosis for Depression - Relaxation Hypnosis For Stress #245 - 1st August 2025
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen when you can safely closerize. This recording

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is called Lifting the Fog hypnosis for depression. Only listen

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to this recording when you have permission from your doctor,

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and this is not a replacement for any kind of

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professional medical solution, help or advice. Now, this session is

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designed to gently guide you into a deeply laxed state,

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just to help ease the weight of low mood and

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bring back a sense of calm, a feeling of possibility

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and lightness. You don't need to concentrate or even try

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too hard. You can just allow yourself to drift naturally.

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So find a comfortable position if you haven't already done so,

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whether sitting down or lying down, and just let you know.

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If you are gonna listen to my voice whilst lying

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down on a bed, there's a very good chance that

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you will fall asleep because my boor my boring voice

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has a tendency to activate those regions of your brain

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that like to drift off. And when you're ready and

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you feel comfortable, gently close your eyes and allow the

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outside world to drift into the background. Slow, really bring

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in your attention to your breath as you breathe in

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slowly through your nose and out gently through your mouth,

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like a wave coming in and flowing out again, coming

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in and flowing out. And as you breathe, imagine a soft,

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warm sensation beginning to flow from the top of your head,

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like warm sunlight, melting all of your tension and softening

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any tightness. And you can let it slowly spread, that

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warm sensation spreading down your forehead, down your cheeks, as

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your jaw loosens, let your shoulders drop a little bit

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more as you feel yourself supported, you feel yourself held,

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and you feel safe. With every breath, you feel a

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little bit more at ease, like being wrapped in a

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soft blanket of comfort. Now, I'm going to count down

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from ten all the way down to one, and with

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each number you can feel yourself drifting a little deeper. Ten,

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sinking into stillness, nine every breath guiding you inward. Eight

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letting go of any need to think, Yeah, letting go

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seven dper down, six drifting save and relaxed, deeper down

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five halfway to a healing stillness.

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Four three, two, one d pretty calm, open.

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And receptive. Now. Now, imagine you'll standing on a gentle

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hill side and there's a light fog all around, not dangerous,

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just a mist, a safe mist, but it does make

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things hard to see and perhaps a little heavier to

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walk through. This fog represents how depression can sometimes feel

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a sense of heaviness or being stuck. However, fog is

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never permanent, never permanent, and it always clears, always lifts,

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and as you stand yeah, something begins to change. A

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breeze begins to gently stir inside and out, and a warm,

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soothing breeze, and slowly, softly, the fog begins to thin.

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As the breeze gently stirs, move in the fog away.

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Now.

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As the air clears, you start to notice colors return

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into the world around you, Greens in the grass, the

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soft blue sky, as light touches your skin, A small

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bird sings nearby. Life returning gently, and you don't need

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to force anything, just notice the changes as they happen naturally.

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As the fog starts lifting all on its own, and

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as it always does, it's safe to let go, safe

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to feel lighter now and depression often brings with it

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its own harsh thoughts, but You are not your thoughts.

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You are not your feelings. You are the sky, and

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these thoughts are simply clouds passing by. And some thoughts

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may tell you things that aren't true, and that's okay,

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because your deeper self knows this, that healing is possible,

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that you've been through so much and you're still here,

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still breathing, still capable of peace and joy, and every day,

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even on days when it feels hard, there is a

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part of you that wants to heal. And that part

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is growing stronger now, and you may begin to notice

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moments of calm returning. You may begin to notice moments

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of energy. You may begin to notice moments where the

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heaviness feels much lighter. And these moments grow, even if

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small at first, they build day by day. And you

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don't have to believe it fully now, but a part

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of you already does. And you might hear yourself thinking,

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I can only feel a little bit better. I'm open

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to feeling more alive. Something is shifting, and that feels okay.

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I can feel the changes, and I trust in myself

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because you are worthy of healing, You are worthy of comfort,

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you are worthy of peace, You are worthy of love.

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Now you've been through hard times and yet here you

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are still breathing, still trying, still living, and that speaks

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of courage. Even if it's quiet, even if it doesn't shout,

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it's still there. And every challenge you've overcome has shaped

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the strength within you, and you have the ability to

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feel better. And that ability is growing now, like a

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tiny flame being gently protected until it can glow brighter.

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And as you move forward, you may begin to notice

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small shifts. A smile from someone, a moment of laughter,

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a decision that brings relief, may be more energy in

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the morning, or a sense of pride at getting through

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the day. These are all signs, signs of healing, signs

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that you're reconnecting with life, with yourself, with the world

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around you. And each day the passes, you become more

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aware of how far you've come and how well you're doing.

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And in a moment, I'm going to count from one

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to five. Before I do that, I'm going to give

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you some affirmations to repeat after me. If you choose

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to six different affirmations, I'll say it first, and then

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if you want to, you can just say it to

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yourself or just allow those words to sink deep into

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your mind. Now the first one. I am safe. I

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am safe. I am healing. I am healing. This feeling

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is temporary. This feeling is temporary. I allow peace into

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my heart. I allow peace into my heart. I welcome

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the light again. I welcome the light again. I am enough.

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I am enough. And as I count down, or count

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from one to five, when I reach five, you return

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feeling calm, more centered, and gently restored. I want to

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get to five. All I will say, eyes open, But

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of course it's up to you. You may choose to

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just keep your eyes closed and drift off into the

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deepest sleep you've had for a long time, completely up

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to you, and you can repeat. Listen into this recording

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every day, and every time you do hear my voice.

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You'll find yourself becoming more relaxed, more peaceful, more in

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tune with yourself. And you may be surprised just how

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relaxed you become. Now. One becoming more aware. Two taking

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a deep breath in, Three, feeling the support of the

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surface beneath you. Four stretching fingers and toes. Lastly, five,

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eyes open, awake and refreshed, and thank you for listening.

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Remember to be kind to yourself, because you do deserve

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to feel happy, be gentle with yourself. You deserve to

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feel safe. Lots of love.

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Bye.

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Relax in a more deep and meaningful way, maybe in

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a way that can not just allow you to feel

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calmer now and throughout the time we spend together here,

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not just relaxed at the end of the recording when

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

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and peace, but also I think it would be nice

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to have those feelings of relaxation continue for longer after

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the recording has ended, so that you can still benefit

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

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

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find like some people do, and myself as well. Sometimes

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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 wasn't hypnosis,

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but it was a guided visualizations. It kind of was hypnosis, really,

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and I managed to find it again and it still

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has the same effect on me. And part of it

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was the person's voice relaxed me, just felt so peaceful,

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and I'd look forward to listening to her in the

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morning and in the evening. And I knew before even

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pressing the play button that since I've done that, pressed

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the play button. This is in the days of CD players,

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pressed the play button, ifact it might have even been

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a tape they recorder. I'd lie down on the bed

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and then even without necessarily listening to her words because

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

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body knew exactly what to do, and the muscles just

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almost went into automatic relaxation, and I remember my mind

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would slow down. Now. Now, I was listening to this

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recording in the early days of learning hypnosis, and long

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before I ever made any videos or audio recordings myself,

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because I didn't start doing that till two thousand and six,

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I knew, I knew how helpful I found being able

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to just let go, to have that trust in the

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person that I'm listening to, knowing that it's going to

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be just as relaxing, if not more so. Each time

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you hear my voice, you may feel the same. Some

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people have been listening to me for over a decade,

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maybe not solidly obviously not twenty four hours a day,

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

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There's something that I do which you may not realize

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by listening, is when I record these recordings. Now, for example,

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I also am affected by the words that I say.

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So if I said to you, focus on your feet,

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

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

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focus on your hands, and maybe notice the difference between

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each hand, perhaps notice the the air in the room,

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the temperature of the room. On the backs of your hands.

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You may start to notice what almost feels like a

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very light breeze, even though there may not be any

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type of breeze at all where you are right now.

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And as you become aware of your hands, I'm also

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aware of how relaxed my hands our feeling now. And

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when it comes to potentially drifting off to sleep, which

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may be the reason you're listening, I also feel drowsy

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when I make these recordings. I also notice my mind drifting.

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

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and then I carry on talking. And it's only where

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I listen back to do the editing. I hear snoring,

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

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Is it snoring? Was a pig turned up? That's why

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I sound like when I snore? How I get really

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into the whole experience. I don't know how you feel.

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How relaxed do you feel in your feet? How relaxed

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you feel in your hands. I have noted more and

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

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the easier your breathing becomes. It's almost like that additional

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muscle relaxation. So this allows you to breathe easier without

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necessarily focusing on your breath. However, being able to notice

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the ease in which you breathe so naturally. Yah, you

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breathe so very easily and smoothly. Whenever I imagine my

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breathing improving, when I've got my eye it's closed, I

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tend to visualize a beautiful field with trees and flowers

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producing all that life giving oxygen. It feels nice too,

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if nothing else, just taking some time away from everything,

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enjoying that feeling of peace serenity with a joyful heart.

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Time seems to just drip by so very slowly, relaxed,

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so deeply peaceful, completely unattached to any thoughts whatsoever in

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this moment, completely free, noticing that your mind has slowed down.

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Slowed down because nothing really requires your attention. You can

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enjoy the physical sensations of allowing the stress to rip

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out of your body, to appain out of every part

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of your body being released from your brain, dange your

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mind slowly but surely, the muscle sing legs relax x

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so very deeply, rects so deeply, and the feelings, the

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pleasant feelings in your arms and shoulders, deepening each part

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of your body further and deeper and deeper. Noticing the

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feelings in the back of your neck, feelings in your wrists, muscles,

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

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there's a sense of peace spreads through your fairy core.

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Even when you focus on your mind, your mind becomes

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bef and slower. Heeven deep relaxing, so very slow, his

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stomach peace for in your stomach. Look back. Notice notice

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how relaxed you'd now feel in the hole of your back.

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Your spy from your brain all the way down the

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middle of your back, sending and receiving millions of messages

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every day, deep comfort, increasing deeply relaxed, your knees, legs,

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spreading these signals down a spine or cord into air,

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every part of your body, your shins and your half muscles.

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We're outbows, feelings of peace and tranquility, breading through your body,

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tips of your toes, to your eyes, your fingers, all

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the way till your lower back. Lettinker, datinker peace, drifting

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mind just wandering away, happy to let go, let go completely,

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let go, so tranquil, your whole body enjoying a censor listening,

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go for more, pece, enjoying the space, this space of

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peace and safety. So very hey, yes, let him go.

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Maybe we can just focus on the different parts of

236
01:10:04.039 --> 01:11:11.920
your body, just to notice your forehead and your eyes mutual,

237
01:11:17.520 --> 01:13:11.199
so loose, noticing the sense of complete freedom, absolute freedom, day, peace,

238
01:13:11.520 --> 01:14:58.199
for energy, peace to breathe so much easier. Les you

239
01:14:58.399 --> 01:15:10.960
may have I may not have noticed your mind drifting

240
01:15:47.520 --> 01:16:17.560
peaceful more, even more deeply in the direction of total

241
01:16:22.159 --> 01:18:20.359
blissful pace, blissful pace, terrefting out to pace. Come so calm.

242
01:18:30.960 --> 01:19:13.640
Let him go, peace with mind.

243
01:19:08.279 --> 01:19:33.520
Relaxed, foty c relax.

244
01:19:41.279 --> 01:19:42.800
C relaxed.

245
01:20:07.279 --> 01:20:34.119
Your body feels almost invisible, so very relaxed. I'm peaceful,

246
01:20:40.479 --> 01:21:48.760
so pa so m uh like fair, And you could

247
01:21:48.920 --> 01:21:59.000
start to notice that you are feeling more relaxed, even

248
01:21:59.079 --> 01:22:10.239
though off not purposely focused your mind upon that sense

249
01:22:10.640 --> 01:22:16.520
of physical comfort that is growing within you throughout your body,

250
01:22:19.680 --> 01:22:29.399
and your mind starts to slow down, and that could

251
01:22:29.399 --> 01:22:37.720
be almost in recognition of I guess my speech not

252
01:22:37.920 --> 01:22:55.039
being particularly fast, and things just generally feel calmer. Just

253
01:22:55.359 --> 01:23:03.920
by listening to my voice, you give yourself an opportunity

254
01:23:05.640 --> 01:23:11.399
to take a break from the day, take a break

255
01:23:11.479 --> 01:23:19.199
from your life as it is, and to give yourself

256
01:23:19.239 --> 01:23:27.199
a rest, giving yourself permission to take some time off

257
01:23:29.399 --> 01:23:34.800
and to allow your body to relax and allow your

258
01:23:34.920 --> 01:23:45.560
mind to slow down, which in turn releases the tension

259
01:23:46.960 --> 01:23:55.720
and he stresses that you had in your body. It's

260
01:23:55.760 --> 01:24:00.439
almost as if the parts of your body just open up,

261
01:24:01.640 --> 01:24:13.319
allowing the negativity out and at the same time replacing

262
01:24:14.119 --> 01:24:23.680
that negativity with positive heathing energy, which then fills your

263
01:24:23.720 --> 01:24:35.600
body up and your mind to also starts to appreciate

264
01:24:36.439 --> 01:24:54.880
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

265
01:24:57.960 --> 01:25:06.560
an energy that spreads through your body like a wave

266
01:25:08.840 --> 01:25:21.039
of comfort. And all this comes from just allowing yourself

267
01:25:23.840 --> 01:25:29.039
a few minutes, maybe half an hour, however long you

268
01:25:29.119 --> 01:25:41.720
want it to be, to just rest and allow your

269
01:25:41.840 --> 01:25:51.680
mind and your body to almost reset itself to the

270
01:25:52.399 --> 01:26:08.319
settings of comfort and relaxation, calmness, which allows more room

271
01:26:08.760 --> 01:26:21.840
for feelings of pleasure and happiness to move around your

272
01:26:21.880 --> 01:26:30.359
body and into your mind, almost as if your mind

273
01:26:30.439 --> 01:26:41.119
and your body are sinking together, almost mirroring each other

274
01:26:42.079 --> 01:26:56.399
with that growing positivity and calmness, And it feels nice.

275
01:26:56.520 --> 01:27:02.560
It really does feel nice to know that you are

276
01:27:02.600 --> 01:27:12.800
the one that has allowed yourself to feel more comfort

277
01:27:16.000 --> 01:27:29.520
and to experience more of this deep relaxation spreading throughout

278
01:27:29.600 --> 01:27:41.880
your body. And as I focus on each part of

279
01:27:41.920 --> 01:27:54.119
your body, you can notice that that part becomes even

280
01:27:55.319 --> 01:28:04.079
more relaxed just by folk focusing on it. It becomes

281
01:28:04.279 --> 01:28:17.439
even more calm and comfortable just by focusing. And as

282
01:28:17.479 --> 01:28:25.640
I move down your body, starting at your head, the

283
01:28:25.680 --> 01:28:33.680
parts that you've already focused on will continue to relax deeply,

284
01:28:36.439 --> 01:28:42.479
and those parts that we've not yet focused on were

285
01:28:42.600 --> 01:28:54.439
just automatically release any remain intention in anticipation of even

286
01:28:54.800 --> 01:29:07.399
more comfort about to come now. I'm going to start

287
01:29:07.479 --> 01:29:14.720
by focusing on your forehead. Just being aware of the

288
01:29:14.760 --> 01:29:25.039
feelings of your forehead and any background sounds like mister

289
01:29:25.319 --> 01:29:30.279
Herbert the Pigeon can just allow you to feel even

290
01:29:30.399 --> 01:29:40.439
more relaxed. Just means you're in the moment. This isn't

291
01:29:40.880 --> 01:29:48.840
this isn't a sterile environment. This is the world. I

292
01:29:48.920 --> 01:29:57.039
live in the countryside, so there's lots of nature sounds around.

293
01:30:01.680 --> 01:30:06.800
So as you focus on your forehead, just notice how

294
01:30:06.880 --> 01:30:16.880
it becomes even more relaxed as you focus only on

295
01:30:17.039 --> 01:30:26.680
my voice and that part of your body. Moving down

296
01:30:26.880 --> 01:30:39.439
to your eyes, focusing on your eyes, noticing how your

297
01:30:39.439 --> 01:30:47.399
eyelids feel so heavy yet so light at the same time,

298
01:30:50.680 --> 01:31:01.359
and all the muscles around your eyes relaxing completely. Moving

299
01:31:01.439 --> 01:31:08.640
your focus down to your mouth, your lips, your tongue,

300
01:31:09.840 --> 01:31:17.800
your teeth, and your comes, the whole of your mouth relaxing,

301
01:31:21.279 --> 01:31:31.560
calm and loose. As you focus now on your jaw,

302
01:31:34.560 --> 01:31:38.159
not just the part of your jaw near your mouth

303
01:31:38.960 --> 01:31:43.279
and your chin, but all the way up the size

304
01:31:43.319 --> 01:31:51.199
of your face to your ears, the hole of your jaw,

305
01:31:52.760 --> 01:32:20.000
feeding more relaxed and calm. Focusing on your neck, the

306
01:32:20.000 --> 01:32:27.560
front of your neck and your throat relaxing and loose

307
01:32:28.239 --> 01:32:37.880
and calm, the sides of your neck, the right and

308
01:32:38.119 --> 01:32:52.279
left side of your neck relax and loose and calm.

309
01:32:57.119 --> 01:33:03.960
And now the back of your neck. Focusing on the

310
01:33:04.039 --> 01:33:14.479
back of your neck, letting go of any tension that

311
01:33:14.640 --> 01:33:23.560
may have been there before, and enjoying that sense of

312
01:33:24.520 --> 01:33:35.239
increasing comfort and release that you can experience in the

313
01:33:35.319 --> 01:33:47.560
back of your neck. Moving down your back and moving

314
01:33:47.800 --> 01:33:52.279
either side of your spine right from the top of.

315
01:33:52.239 --> 01:33:53.159
Your back.

316
01:33:54.720 --> 01:33:58.399
All the way down to the bottom of your back,

317
01:34:04.399 --> 01:34:15.720
down to your lower back. And as you move up

318
01:34:15.760 --> 01:34:24.600
and down your spine, you can feel the muscles either

319
01:34:24.720 --> 01:34:38.279
side of your spine relaxing even more. And as those

320
01:34:38.399 --> 01:34:47.600
muscles relax, that sense of comfort starts to spread outwards

321
01:34:49.399 --> 01:34:59.000
from your spine into both sides of your back, the

322
01:34:59.119 --> 01:35:02.640
top of your back, the middle and your lower back.

323
01:35:06.159 --> 01:35:13.319
And as you scan gently and slowly up and down

324
01:35:13.479 --> 01:35:18.600
your back, there's the muscles in the top of your

325
01:35:18.640 --> 01:35:28.600
back relax and become looser. The muscles in the middle

326
01:35:28.640 --> 01:35:35.920
of your back also seem to just almost divide from

327
01:35:36.000 --> 01:35:49.479
each other, separating and almost melting, And in your lower

328
01:35:49.520 --> 01:36:01.079
back there seems to be an extra special feeling of comfort.

329
01:36:06.319 --> 01:36:12.439
The spreads into your hips. Sit down your lower back,

330
01:36:12.520 --> 01:36:20.800
get into your hips, into the area where your cocksicks are,

331
01:36:24.319 --> 01:36:32.039
and into your buttocks, and all those muscles that spread

332
01:36:33.279 --> 01:36:43.039
from your lower back into your hip area start to melt,

333
01:36:47.439 --> 01:36:59.800
start to really let go. I don't even know where about.

334
01:37:00.119 --> 01:37:06.279
To focus on your shoulders. Your back and your spine

335
01:37:06.960 --> 01:37:23.760
will continue to let go, continue to relax so calmly.

336
01:37:28.439 --> 01:37:33.399
And as you focus on your shoulders, you may notice

337
01:37:33.600 --> 01:38:04.680
that they're already feeling really loose, They're already feeding, calm

338
01:38:04.119 --> 01:38:16.840
and feeling. Those muscles then move from your neck into

339
01:38:16.880 --> 01:38:53.560
your shoulders, feel so soft and gentle, so smooth and calm,

340
01:38:53.680 --> 01:39:06.279
and the feeding in your shoulders seens to spread deep

341
01:39:06.479 --> 01:39:16.239
into your shoulders, that sense of relaxation not just traveling

342
01:39:16.760 --> 01:39:34.039
deeply into your muscles, but also relaxing the bones and

343
01:39:34.279 --> 01:39:42.479
moving all the way to underneath your arms, relaxing that

344
01:39:42.680 --> 01:39:47.960
whole area between the tops of your shoulders and underneath

345
01:39:48.039 --> 01:40:07.199
your arms healing. You feel so relaxed and comfortable in

346
01:40:07.279 --> 01:40:26.680
your shoulders. Who sends that deep healing message into your

347
01:40:27.039 --> 01:40:38.680
arms and you may feel almost as if your arms

348
01:40:38.720 --> 01:40:50.640
are not even there because they're so relaxed, so deeply relaxed,

349
01:40:57.800 --> 01:41:38.199
so hm, so calm, so pose a feeling spreading all

350
01:41:38.239 --> 01:42:01.720
the way down your arms, two elbows, including your elbows,

351
01:42:01.760 --> 01:42:18.399
circumforts spreads or away into rests of forearments and your

352
01:42:18.560 --> 01:42:41.640
rests so heavy, yet at the same time so light

353
01:42:44.880 --> 01:43:41.520
and gentle. Fud sick. Now on your hands, my hands,

354
01:43:47.800 --> 01:44:17.439
so peaceful in your hands. There's a sense of real peace.

355
01:44:29.119 --> 01:44:42.239
It just seems to I feel so familiar when your

356
01:44:42.439 --> 01:45:51.760
hands relax deeply el a thing is a things, sids

357
01:46:20.239 --> 01:46:53.720
you thing, you tips, maving, your attention to the front,

358
01:46:53.920 --> 01:47:24.159
to your body, so comfortable, move on your focus, your

359
01:47:24.279 --> 01:49:10.920
legs lo mus souls in your thighs, your knees so relaxed,

360
01:49:38.079 --> 01:51:47.279
the carved mussels and just chins compasitely four the fathing

361
01:51:48.720 --> 01:52:47.399
a new feet, So peaceful, sircom say peaceful, sircom so peaceful,

362
01:52:51.079 --> 01:53:10.199
sycom so peace for RelA sin.

363
01:53:15.279 --> 01:53:16.560
Peace for.

364
01:53:20.359 --> 01:53:35.840
So calm, loving that deep relaxation, to spread your chest,

365
01:53:36.119 --> 01:54:07.439
in your stomach, so RelA, letting go everything. So I'm

366
01:54:07.439 --> 01:54:18.479
gonna start counting down now, from twenty down to one.

367
01:54:19.560 --> 01:54:22.800
You can imagine in a way, it's like just walking

368
01:54:22.880 --> 01:54:28.760
down some steps and each step or twenty steps, and

369
01:54:28.840 --> 01:54:39.680
each step represents a level of comfort. Each step represents

370
01:54:41.800 --> 01:54:54.279
a deepening of that comfort and the fervies you walk

371
01:54:54.359 --> 01:55:00.680
down those steps that are deeper and more relaxed you feel.

372
01:55:06.760 --> 01:57:41.720
So starting with number twenty twenty nineteen eighteen seventeen, siksting

373
01:58:57.199 --> 02:06:04.960
three four four s too well fi fo four nine

374
02:06:06.000 --> 02:15:51.640
eight seven six five four four two one no. As

375
02:15:51.680 --> 02:16:04.760
you focus on your eyes, We're gonna count down from

376
02:16:04.960 --> 02:16:15.680
ten down to one. Focus in just on your eyes,

377
02:16:19.399 --> 02:16:27.960
your eyelids, the muscles around your eyes, your eye walls themselves,

378
02:16:29.399 --> 02:16:46.479
a whole area that makes up your eye. And as

379
02:16:46.520 --> 02:16:54.959
we count down from ten down to one, whilst focus

380
02:16:55.040 --> 02:17:10.040
in on your eyes, you'll become twice is relaxed with

381
02:17:10.399 --> 02:17:23.520
each number counting down that you may find the all

382
02:17:23.559 --> 02:17:29.719
you want to do is just drift off to sleep.

383
02:17:32.639 --> 02:17:39.319
And if that's what you want, then just allow yourself

384
02:17:39.399 --> 02:17:54.079
to do that. Now, focusing on your eyes, I'm going

385
02:17:54.159 --> 02:18:04.120
to begin counting down from ten down to one right now,

386
02:18:12.559 --> 02:27:16.680
two nine fight seven yo five four three two one.

387
02:27:17.000 --> 02:27:33.719
So counted down from ten to one ten nine eight

388
02:27:36.520 --> 02:27:39.680
seven six.

389
02:27:41.479 --> 02:27:44.719
Five four.

390
02:27:47.280 --> 02:27:51.479
Three two.

391
02:27:53.319 --> 02:27:58.520
One.

392
02:28:00.600 --> 02:28:03.520
And maybe that was a bit too quick in order

393
02:28:03.559 --> 02:28:07.559
to relax. Maybe it's a bit too fast for you

394
02:28:07.799 --> 02:28:17.559
to notice the calming of your body, maybe even a

395
02:28:17.600 --> 02:28:21.159
little bit of pressure there, Like you're count it down

396
02:28:21.200 --> 02:28:24.280
from ten to one. Would you expect me to do man,

397
02:28:25.079 --> 02:28:29.680
expect me to stick gold floppy just because you're counting down.

398
02:28:35.239 --> 02:28:38.520
We could try it again, but this time I go

399
02:28:38.680 --> 02:28:46.079
this slower. This time, as you focus on the whole

400
02:28:46.159 --> 02:28:52.440
of your body before we focus on your legs. Just

401
02:28:52.639 --> 02:29:07.479
notice how your body does start feel more relaxed with

402
02:29:08.719 --> 02:30:01.719
every number that I count down ten nine, eight, seven, six, five, four,

403
02:30:09.079 --> 02:30:58.600
three two.

404
02:30:43.959 --> 02:30:55.200
One.

405
02:30:55.559 --> 02:31:00.639
I just notice how how do you feel, or generally

406
02:31:01.000 --> 02:31:15.319
how your body feels. It's not necessarily even about counting

407
02:31:15.440 --> 02:31:22.639
down from ten to one. It's that space that you have.

408
02:31:23.879 --> 02:31:42.360
That space between being active physically or mentally to just

409
02:31:47.079 --> 02:31:52.280
sitting or lying down, just being there, not doing anything,

410
02:31:52.440 --> 02:32:00.280
not saying anything, or needing to think about anything opens

411
02:32:00.360 --> 02:32:03.520
up a space, you know, a bit of a space,

412
02:32:04.440 --> 02:32:14.280
a gap. And the more I camped down from ten

413
02:32:14.360 --> 02:32:21.840
to one, the bigger that gap becomes. So there's that

414
02:32:21.959 --> 02:32:34.600
gap of calmness, of comfort, relaxation. It's a nice feeling

415
02:32:40.120 --> 02:32:48.879
and it moves those stresses or discomforts physically or emotionally,

416
02:32:49.520 --> 02:33:11.079
moves them away, allows you to just slow down. Someone

417
02:33:11.159 --> 02:33:14.360
to count again from ten down to one, and notice

418
02:33:15.159 --> 02:33:24.079
that gap widening, the gap, And as it widens, it's

419
02:33:24.120 --> 02:33:30.360
almost like the stress and attention falls into the gap

420
02:33:43.799 --> 02:34:39.879
and gives you that distance, that space. Now ten nine, eight, seven, six, five,

421
02:34:50.959 --> 02:36:00.280
four three two one. How did you look what you

422
02:36:00.399 --> 02:36:27.639
feel now? Can you notice that you feeling calmer, the

423
02:36:28.040 --> 02:36:58.040
feeling more relaxed as we now focus on your legs,

424
02:36:58.200 --> 02:37:18.840
just your legs. We're just gonna start with focusing on

425
02:37:19.079 --> 02:37:38.239
your thighs. Of course, it's not the most exciting thing

426
02:37:38.399 --> 02:37:44.959
to be doing, because I'm sure like most of your

427
02:37:44.959 --> 02:37:56.680
body is not a lot going on right now. Just

428
02:37:56.840 --> 02:38:03.000
focusing on the whole of your thighs, the tops of

429
02:38:03.040 --> 02:38:09.159
your thighs, the sides of your thighs, the bottoms of

430
02:38:09.200 --> 02:38:16.239
your thighs, your outer thighs, and your inner thighs. Basically

431
02:38:16.360 --> 02:38:20.079
the whole of your thigh that leads into your hip

432
02:38:24.079 --> 02:38:34.879
and it goes down to your knee joints. Now, this

433
02:38:35.000 --> 02:38:42.479
is a big area. It's a very heavy area. It's

434
02:38:42.639 --> 02:38:49.040
very strong, probably the strongest muscles in your body. Are

435
02:38:49.120 --> 02:39:05.479
in your thighs. But I don't think we perhaps give

436
02:39:05.639 --> 02:39:18.879
enough attention to our thighs. Perhaps we don't acknowledge how

437
02:39:18.959 --> 02:39:40.879
important our thighs are to our lives, how much they

438
02:39:40.920 --> 02:39:54.959
actually do for us all through our lives. And it

439
02:39:55.000 --> 02:40:00.200
may seem to sound really weird, but I think that

440
02:40:00.319 --> 02:40:08.360
all of our body parts, especially our thighs, need some TLC,

441
02:40:11.559 --> 02:40:24.239
a bit of love shown, a bit of acknowledgement. I

442
02:40:24.399 --> 02:40:33.799
thank you gratitude for what our thighs do for us.

443
02:40:40.000 --> 02:40:45.680
And I know this may sound a bit strange. Maybe

444
02:40:45.680 --> 02:40:48.479
you think, why am I surely how I should be

445
02:40:48.520 --> 02:40:53.319
out in the garden hugging a tree or something. Well,

446
02:40:57.440 --> 02:40:59.760
it's hard to set a microphone up on a tree.

447
02:41:00.799 --> 02:41:03.040
That's why I'm doing this indoors. Otherwise I would be

448
02:41:03.040 --> 02:41:06.840
outside hugging a tree. Now I can't see the television

449
02:41:06.840 --> 02:41:15.559
from the tree. If you move down to your knees

450
02:41:17.319 --> 02:41:25.319
gain such an important part. And I think we don't

451
02:41:25.360 --> 02:41:33.280
necessarily I'll speak for myself here, I don't necessarily appreciate

452
02:41:35.000 --> 02:41:40.120
all that my knees do for me until I have

453
02:41:40.200 --> 02:41:43.559
a problem with my knee. It's occasionally if I ever

454
02:41:45.159 --> 02:41:49.159
maybe I'll pash it or it's aching for some reason.

455
02:41:50.840 --> 02:41:57.120
It's then that I realize how much it does. You know,

456
02:41:57.159 --> 02:42:03.159
the benefit of being able to use my legs without

457
02:42:04.879 --> 02:42:12.159
any kind of physical discomfort is a beautiful thing that's

458
02:42:12.360 --> 02:42:20.760
possibly not appreciated until it's temporarily removed. You know, that's comfort.

459
02:42:24.840 --> 02:42:29.479
But as you focus on your knees, regardless of how

460
02:42:29.520 --> 02:42:37.040
your knees feel, you can have that sense of gratitude

461
02:42:38.559 --> 02:42:41.280
and love to your knees for all that they do

462
02:42:41.360 --> 02:42:54.399
for you, And you can still have that attention on

463
02:42:54.479 --> 02:43:00.719
your thighs and maybe notice how your thighs feel. Maybe

464
02:43:00.959 --> 02:43:18.399
you've noticed that they are relaxing more deeply as you

465
02:43:18.520 --> 02:43:23.879
focus now on the bottoms of your legs, your shins,

466
02:43:24.639 --> 02:43:30.360
and your calf muscles and the bones between your knees

467
02:43:31.079 --> 02:43:38.840
and your feet, incorporating of course, your ankles so important.

468
02:43:44.319 --> 02:43:48.920
You know, anyone that's had even like the slightest sprain

469
02:43:49.040 --> 02:43:56.120
of an ankle knows how how much we take our

470
02:43:56.200 --> 02:44:04.799
ankles for granted. And it's kind of strange in a

471
02:44:04.840 --> 02:44:10.440
way when you think that. You know, logically, our wrists

472
02:44:10.600 --> 02:44:13.879
are a lot thinner than the rest of our arms,

473
02:44:14.559 --> 02:44:18.040
which is okay, it doesn't I can't see any problem

474
02:44:18.079 --> 02:44:23.000
with that because we're just picking stuff up. But our

475
02:44:23.079 --> 02:44:28.959
ankles so much thinner than the rest of our legs,

476
02:44:35.319 --> 02:44:39.760
and from a physics perspective or logical even it doesn't

477
02:44:39.799 --> 02:44:45.959
really make sense that all this weight would ultimately be

478
02:44:46.879 --> 02:44:56.959
resting on your ankles then leading to your feet. That

479
02:44:57.479 --> 02:45:06.639
thin area bone. Yeah, it does so much great work.

480
02:45:08.639 --> 02:45:18.360
Supports us, supports our body for a lifetime, helps us

481
02:45:18.840 --> 02:45:28.239
to balance, It helps you to get around and be mobile.

482
02:45:34.520 --> 02:45:42.479
And there's the calf muscles. Of course, when I was younger,

483
02:45:42.680 --> 02:45:46.040
I couldn't see the point in calf muscles. Didn't seem

484
02:45:46.040 --> 02:45:51.200
to do anything. Okay, if I walked around on tiptoes,

485
02:45:51.920 --> 02:45:55.799
then my calf muscles get some work. But of course

486
02:45:55.840 --> 02:45:59.959
that's not true. The calf muscles are being used whenever

487
02:46:00.079 --> 02:46:11.959
we use our legs and your shins there to protect

488
02:46:13.959 --> 02:46:22.639
your lower legs, shaped in a way almost as a

489
02:46:22.680 --> 02:46:35.000
protector for the bone, leading of course to your ankles

490
02:46:38.319 --> 02:46:44.959
and your feet. But we're not going to focus on

491
02:46:45.000 --> 02:46:47.239
your feet. We're just going to focus on the legs.

492
02:46:49.040 --> 02:46:53.719
And I realize that now that I've mentioned your feet,

493
02:46:53.760 --> 02:46:58.479
it probably focuses on them anyway, So maybe I should

494
02:46:58.479 --> 02:47:04.520
focus on your feet a little bit. You can have

495
02:47:04.639 --> 02:47:09.920
them in your awareness the same as you have your

496
02:47:09.959 --> 02:47:14.239
thighs in your awareness. Even though we haven't been focusing

497
02:47:14.879 --> 02:47:19.719
on your thighs for a few minutes, we've been focusing

498
02:47:19.799 --> 02:47:36.479
on your ankles, there's still that sensation of comfort in

499
02:47:36.520 --> 02:47:48.399
your thighs, and there's that movement of energy because the

500
02:47:48.479 --> 02:47:56.120
thighs hold lots of different sensations. Of course, there's the muscles,

501
02:47:56.680 --> 02:48:01.079
the big straw muscles that we have in our thighs,

502
02:48:09.479 --> 02:48:15.239
but the skin on the outside of the thighs, as

503
02:48:15.280 --> 02:48:19.879
in the outside of all of our body, can be

504
02:48:20.040 --> 02:48:37.760
very sensitive, sensitive to the touch, sensitive to temperature, and

505
02:48:37.920 --> 02:48:46.319
inside your thighs the bones, there's the muscle, there's the blood, vessels,

506
02:48:46.440 --> 02:48:52.680
the arch trees, all this stuff that's inside your thighs.

507
02:48:56.559 --> 02:48:59.680
And I guess sometimes it'd be nice if you could

508
02:48:59.719 --> 02:49:05.360
actually put your fingers inside your thighs and a message,

509
02:49:07.479 --> 02:49:11.079
so you can message on the outside, of course, but

510
02:49:11.120 --> 02:49:14.280
to be able to get deep into the muscles and

511
02:49:14.319 --> 02:49:19.479
to be able to just massage inside your thighs, message

512
02:49:19.479 --> 02:49:28.280
in the bones of your leg, massage in all the veins,

513
02:49:28.440 --> 02:49:38.680
and just gently healing your thighs and you could move

514
02:49:38.840 --> 02:49:46.319
down message and inside your knees, just message in those bones,

515
02:49:47.239 --> 02:49:54.319
but with healing fingertips, spreading that healing energy deep into

516
02:49:54.360 --> 02:50:03.840
the joints of your knees. Of course, there's the back

517
02:50:04.040 --> 02:50:09.000
of your your knee, you know, the inside crease where

518
02:50:09.000 --> 02:50:16.479
your knee is. It's a very sensitive area. Very it

519
02:50:16.479 --> 02:50:20.520
feels very nice when you stroke it. That might be

520
02:50:20.520 --> 02:50:24.520
because it's an area that's not really touched very often.

521
02:50:26.520 --> 02:50:33.440
It's almost like a hidden part, that crease in your legs.

522
02:50:33.479 --> 02:50:40.559
It's almost it's like a part that has a sensitivity,

523
02:50:40.639 --> 02:50:51.120
which is a little bit different. Of course, it's protected

524
02:50:51.159 --> 02:51:01.879
by your legs, so you can make and putting your

525
02:51:01.920 --> 02:51:11.520
fingers into that crease in your legs, that fold in

526
02:51:11.559 --> 02:51:15.600
between your legs, you can just message with your fingertips.

527
02:51:16.760 --> 02:51:25.040
Imagine your fingertips going inside massage in the muscle tissue.

528
02:51:28.120 --> 02:51:32.559
You can of course field the bones of your knees

529
02:51:33.879 --> 02:51:44.360
heading through your fingertips, and then as you go down

530
02:51:47.200 --> 02:51:50.040
to your calf muscles. Now that's the part I'd like

531
02:51:50.079 --> 02:51:54.799
to be able to really put my fingertips deep inside

532
02:51:55.520 --> 02:52:04.520
my calf muscles, massage in every single tissue of that muscle,

533
02:52:06.079 --> 02:52:16.000
healing every part, and then doing the same for my shins,

534
02:52:19.200 --> 02:52:27.479
massaging and gently stroking the bones, gently stroking them, healing

535
02:52:27.639 --> 02:52:32.239
in a loving way, because they deserve to be treated

536
02:52:34.760 --> 02:52:38.920
as the precious bones that they are. Because our legs

537
02:52:38.920 --> 02:52:42.319
are so precious as in all the other parts of

538
02:52:42.360 --> 02:52:50.559
our body, and more precious of any jure on the planet.

539
02:52:59.079 --> 02:53:11.600
When you start to think about your legs in this way,

540
02:53:11.680 --> 02:53:18.360
it can change your perspective. It might sound a bit

541
02:53:21.440 --> 02:53:25.760
a bit silly to start with the idea of having

542
02:53:26.600 --> 02:53:36.600
love for your legs, showing appreciation for your thighs, wanting

543
02:53:36.719 --> 02:53:40.760
to be able to put your hands in your thighs,

544
02:53:42.879 --> 02:53:49.319
massage the muscles and the bones, and to get your

545
02:53:49.319 --> 02:53:58.040
fingers deep in there, releasing all tension, just to show

546
02:53:59.719 --> 02:54:07.159
how much you care about your legs. How once you

547
02:54:07.239 --> 02:54:15.840
care for what your legs do for you regularly, your knees,

548
02:54:16.079 --> 02:54:28.920
your calves, your ankles, the strength of your ankles, considering

549
02:54:29.079 --> 02:54:33.639
how thin they are compared to the rest of your legs,

550
02:54:33.760 --> 02:54:47.479
especially your thighs. Yeah, they're so strong, so flexible, absolutely

551
02:54:47.719 --> 02:54:59.520
amazing things. Your ankles are truly a gift because of

552
02:54:59.559 --> 02:55:10.879
what they do for you, supporting all that weight regardless

553
02:55:10.920 --> 02:55:14.959
of how what weight you are. Even if you only

554
02:55:14.959 --> 02:55:19.799
eat ate stone, there's still a lot of weight for

555
02:55:19.879 --> 02:55:26.559
these little ankles. Now I'm a lot heavier than eight

556
02:55:26.680 --> 02:55:37.319
stone double down, Yet my ankles support my body all

557
02:55:37.360 --> 02:55:43.799
the time, although they do give off a sigh of

558
02:55:43.920 --> 02:55:49.159
relief when I sit down. That's in fact, my whole

559
02:55:49.239 --> 02:55:58.719
legs do. My feet feet also go, My toes clap

560
02:56:00.200 --> 02:56:28.639
so happy. Your legs really are amazing. And I know

561
02:56:29.079 --> 02:56:35.479
that talk about talking about your legs is probably possibly

562
02:56:35.719 --> 02:56:40.440
among the most most boring things you've ever heard anyone say.

563
02:56:41.319 --> 02:56:50.799
Possibly you're boring or not. Everything I said is true.

564
02:56:51.200 --> 02:57:06.159
Your legs are amazing. Your legs deserve not just respect,

565
02:57:11.920 --> 02:57:24.280
they deserve to relax deeply. They deserve to take some

566
02:57:24.440 --> 02:57:30.479
time out of the day to just let go completely.

567
02:57:48.360 --> 02:58:06.239
Your legs really can relax. And because the legs are

568
02:58:06.440 --> 02:58:11.719
so such a most you know, very important part of

569
02:58:11.799 --> 02:58:15.639
your body. When you relax your legs, the rest of

570
02:58:15.680 --> 02:58:27.280
your body also naturally follows in that journey of comfort.

571
02:58:35.360 --> 02:58:39.239
I can feel it in my hips. My hips feel

572
02:58:39.879 --> 02:58:47.920
really loose, and also my lower back as well. My

573
02:58:48.040 --> 02:58:53.799
lower back really feels it feels stretched, even though I'm

574
02:58:53.840 --> 02:59:00.120
just sitting in a chair, and there's no stretching as

575
02:59:00.159 --> 02:59:03.280
far as I'm aware that I'm doing. It's almost as

576
02:59:03.280 --> 02:59:07.239
if the muscles are just relaxed so much that there

577
02:59:07.280 --> 02:59:16.040
is a natural stretch as the tension has reduced a lot.

578
02:59:32.360 --> 02:59:35.440
And I'm now going to count down from ten down

579
02:59:35.479 --> 02:59:46.840
to one, and you can continue to feel wonderfully relaxed.

580
02:59:50.639 --> 03:00:33.799
Ten nine, eight, seven, six, five four three two one. Relax.

581
03:00:41.639 --> 03:00:45.479
So I'm just going to count down for five down

582
03:00:45.520 --> 03:00:50.000
to one, and as a countdown, if you just focus

583
03:00:50.040 --> 03:00:58.000
on the numbers, just the numbers counting down, and notice

584
03:00:58.879 --> 03:01:06.920
how you feel in this moment as you hear the

585
03:01:07.000 --> 03:01:15.120
numbers counting down, knowing that those numbers counting down represent

586
03:01:16.079 --> 03:01:25.159
you feeling calmer, not just in your body, but also

587
03:01:27.399 --> 03:01:34.040
relaxing your mind. I just notice how you feel. There's

588
03:01:34.120 --> 03:01:39.920
nothing to do, there's nothing to say, there's nothing to

589
03:01:40.040 --> 03:02:32.399
think about, starting with number five, four three two one. Now,

590
03:02:32.520 --> 03:02:44.799
as you notice the gradual letting go of the tension

591
03:02:44.959 --> 03:02:52.200
in your body, you may also begin to notice and

592
03:02:52.280 --> 03:03:03.479
be aware of how your mind is starting to slow down.

593
03:03:03.760 --> 03:03:10.159
This is just a natural thing that happens. It's not

594
03:03:10.319 --> 03:03:15.559
really a special procedure. It's just natural because as your

595
03:03:16.840 --> 03:03:22.879
body relaxes, your mind also starts to relax, and the

596
03:03:22.920 --> 03:03:26.559
more your mind relaxes, the more your body relaxes. It's

597
03:03:26.719 --> 03:03:38.959
just a continuous circle of relaxation. And is that calmness

598
03:03:39.000 --> 03:03:46.200
that comes from relative quietness. You know, even even if

599
03:03:46.200 --> 03:03:53.079
there's background sounds either your side or mind, it's still

600
03:03:53.520 --> 03:03:58.840
going to be quite calm. You know, you haven't got

601
03:03:58.840 --> 03:04:04.000
the television on, there's no music in the background unless

602
03:04:04.040 --> 03:04:11.479
you're listening to the recording. With music, of course, you're

603
03:04:11.639 --> 03:04:13.760
very likely not going to be sitting in a room

604
03:04:13.799 --> 03:04:18.440
with other people. Of course you might be, but generally

605
03:04:18.559 --> 03:04:21.760
it's more ideal if you can do this on your own,

606
03:04:23.360 --> 03:04:33.559
so no distractions, and when you stop thinking about stuff,

607
03:04:40.040 --> 03:04:50.319
relaxation automatically rises. A sense of comfort starts to grow,

608
03:04:54.799 --> 03:05:01.600
and without trying to build it up into something fantastical

609
03:05:01.879 --> 03:05:13.680
or something magical, this is just a natural process, something

610
03:05:13.799 --> 03:05:24.159
that's easy to accomplish. In fact, it's almost know. The

611
03:05:24.440 --> 03:05:31.200
sense of relaxing completely happens really when you put no

612
03:05:31.319 --> 03:05:35.920
effort into it. It's not something that you can really force.

613
03:05:38.559 --> 03:05:47.959
It's something that happens naturally, and part of the process

614
03:05:48.319 --> 03:05:59.680
of this recording and others is simply two allow you

615
03:06:01.920 --> 03:06:12.840
to take advantage of this space this time, to just

616
03:06:16.959 --> 03:06:27.680
let go, to just be here, to be in tune

617
03:06:28.200 --> 03:06:40.319
with how you feel, yet with the intention of wanting

618
03:06:40.600 --> 03:06:52.719
to relax deeply and maybe even to fall asleep, depending

619
03:06:52.920 --> 03:06:59.239
on what it is that you wish for yourself in

620
03:06:59.280 --> 03:07:15.440
this moment. As we know, relaxing is the majority of

621
03:07:15.520 --> 03:07:20.159
the process of falling asleep. The actual falling asleep part

622
03:07:20.360 --> 03:07:28.680
is the tiny bit at the end. The deeper relaxed

623
03:07:28.920 --> 03:07:51.079
you become, the easier you find yourself drifting. You can also,

624
03:07:51.239 --> 03:08:01.360
if you choose stay focused on my voice and really

625
03:08:01.799 --> 03:08:31.120
enjoy the process of gradually relaxing each muscle in your

626
03:08:31.159 --> 03:09:05.719
body effortlessly and just observing the sensation of letting go completely.

627
03:09:11.719 --> 03:09:18.760
This time, I'm going to count from six down to one,

628
03:09:20.639 --> 03:09:29.799
and you can notice your mind calming down more with

629
03:09:30.200 --> 03:09:43.959
each number that you hear me say naturally, feeling calm

630
03:09:44.360 --> 03:12:22.520
and slow and peaceful, six, five, four, three, two, one,

631
03:12:43.680 --> 03:12:56.959
being aware how your mind to slow right down, sinking

632
03:12:59.559 --> 03:13:19.920
deep please into relaxation. And as you focus on your mind,

633
03:13:20.200 --> 03:13:32.719
you may notice that there are some thoughts still there,

634
03:13:32.719 --> 03:13:42.280
maybe some stubborn thoughts that for some reason perhaps need

635
03:13:42.360 --> 03:13:57.559
your attention. That's what you can do is send love

636
03:13:57.799 --> 03:14:11.440
to those thoughts. Sprinkle those thoughts with love, like all

637
03:14:11.559 --> 03:14:17.239
petals from a flower. Just sprinkle it over them, petals

638
03:14:17.280 --> 03:14:25.000
filled with love towards those thoughts. To let those thoughts mother,

639
03:14:27.319 --> 03:14:32.799
You're not abandoned in them. You just need them. You

640
03:14:32.959 --> 03:14:44.639
require them to just calm down, slow down, quiet down

641
03:14:48.360 --> 03:15:00.319
for now, so as you focus on those remaining thoughts.

642
03:15:01.360 --> 03:15:06.760
As we count down this time from seven down to one.

643
03:15:07.000 --> 03:15:22.639
With each number, just imagine sprinkling those flower petals of love, kindness,

644
03:15:22.680 --> 03:15:34.559
gratitude over those thoughts, which will allow them to just

645
03:15:35.959 --> 03:15:51.040
melt away and relax deeply. Of every number, those thoughts

646
03:15:51.120 --> 03:18:27.399
will become more and more relaxed, starting with number seven, six, five, four, three, one.

647
03:18:34.479 --> 03:18:51.399
And need you now notice how relaxed you're feeling in

648
03:18:51.559 --> 03:19:13.159
your body. We're going to focus on your hands, because

649
03:19:13.239 --> 03:19:19.479
the more relaxed your hands are, the more relaxed your

650
03:19:19.559 --> 03:19:40.959
body and mind are. And you focus on your hands

651
03:19:41.799 --> 03:19:51.959
and your fingers, there's nothing needed to be done. There's

652
03:19:52.000 --> 03:19:56.920
no clenching of fists or tents in the fingers or

653
03:19:56.959 --> 03:20:18.360
anything like that. It's just noticing and focusing on your hands,

654
03:20:18.399 --> 03:20:40.639
noticing how they feel, because the more relaxed your hands feel,

655
03:20:44.120 --> 03:20:53.319
the calmer your mind feels, and the more comfort you

656
03:20:53.520 --> 03:21:21.120
feel throughout your body. You may have already noticed you

657
03:21:25.639 --> 03:21:56.559
mind is starting to dress like him, just on your

658
03:21:56.639 --> 03:22:15.000
hands and fingers, allowing them to experience a real deepening

659
03:22:16.200 --> 03:22:31.079
of that relaxation in your hands and fingers, more and

660
03:22:31.319 --> 03:22:54.799
more relaxed. With each number from eight down to one,

661
03:22:55.600 --> 03:23:03.600
you can almost feel that he using and relaxing energy

662
03:23:04.719 --> 03:23:14.200
spreading into your hands and fingers, becoming.

663
03:23:18.079 --> 03:23:19.719
Year more.

664
03:23:21.600 --> 03:23:38.440
Relaxing with each number you hear, going down eight down

665
03:23:39.120 --> 03:25:50.360
to one, drifting drifting again, starting with num bah eight, seven, six, five,

666
03:26:14.879 --> 03:28:01.719
four three, just being here now, nothing to think about,

667
03:28:03.520 --> 03:28:15.079
nothing to do, nothing to say, and everything just feels calmer.

668
03:28:19.520 --> 03:28:27.079
And this is your natural state of being. This is

669
03:28:27.239 --> 03:28:33.920
how you just normally feel when you take away all

670
03:28:34.120 --> 03:28:41.079
that other stuff that we add, you know, things like

671
03:28:41.440 --> 03:28:57.760
stress and worrying and overthinking, anxiety, tension, just generally thinking

672
03:28:57.799 --> 03:29:04.079
about stuff. You take that away, which is what we do.

673
03:29:04.639 --> 03:29:16.559
What we do now you're left with a real sense

674
03:29:17.120 --> 03:29:29.719
of peacefulness which comes to you very quickly, because ultimately

675
03:29:30.319 --> 03:29:44.239
it's just a feeling a feeling of comfort, almost as

676
03:29:44.239 --> 03:29:48.399
if you've gone inside yourself and you've found a special

677
03:29:48.479 --> 03:30:02.239
place where everything is peaceful, a place where you can

678
03:30:02.280 --> 03:30:12.920
feel relaxed and your natural sense of comfort, a place

679
03:30:12.959 --> 03:30:21.959
where you can be you, where you can accept yourself

680
03:30:22.760 --> 03:30:27.879
for who you are, the place where you're not trying

681
03:30:27.920 --> 03:30:39.959
to please anybody else ever, a place where you can

682
03:30:40.000 --> 03:30:48.760
actually not just love yourself, but in some ways more importantly,

683
03:30:49.360 --> 03:31:06.479
you can like yourself appreciate who you are. That sense

684
03:31:06.520 --> 03:31:20.239
of gratitude is in the air all around you. That's

685
03:31:20.319 --> 03:31:28.799
also a place where you can actually feel the healing

686
03:31:29.200 --> 03:31:44.159
energy soaking into your body. Healing energy soaking into your body,

687
03:31:49.079 --> 03:31:58.000
and that healing energy spreads through your veins, traveling to

688
03:31:58.360 --> 03:32:10.360
each and every single part of your body, and you

689
03:32:10.520 --> 03:32:17.559
start to realize that actually that healing energy, it's not

690
03:32:17.760 --> 03:32:25.239
just entered into your brain, it's become part of your brain,

691
03:32:30.159 --> 03:32:41.399
and that spinal fluid is now mixed with healing energy,

692
03:32:42.079 --> 03:32:48.360
not just allowing you to feel so much more relaxed

693
03:32:50.399 --> 03:33:02.399
and healthy in this moment, but also you start to

694
03:33:02.559 --> 03:33:11.959
realize to actually what's happening now with that healing, relaxing

695
03:33:13.040 --> 03:33:26.280
energy spreading through your body's actually changing your life. It's

696
03:33:26.360 --> 03:33:32.040
actually changing the way you're going to feel not just now,

697
03:33:33.680 --> 03:33:41.280
but tomorrow and the next day. As your health improves,

698
03:33:44.079 --> 03:33:51.479
not just your physical health, but your mental health. Things

699
03:33:51.840 --> 03:33:57.120
that used to bother you in the past, for some reason,

700
03:33:58.239 --> 03:34:05.840
no longer have the effect that they used to because

701
03:34:05.959 --> 03:34:17.639
something has changed deep within you. Maybe things that used

702
03:34:17.680 --> 03:34:28.319
to cause you to feel anger no longer have that

703
03:34:29.040 --> 03:34:37.079
power to control you the way they seem to be

704
03:34:37.120 --> 03:34:48.000
able to before. As you realize that you're the one

705
03:34:48.239 --> 03:34:59.920
who decides what affects you, You're the one who decided

706
03:35:02.799 --> 03:35:13.879
to feel relaxed and calm when you choose to enjoy

707
03:35:15.360 --> 03:35:30.959
noticing these natural developments of healing continuing to grow and

708
03:35:31.120 --> 03:35:42.440
improve your life day by day, including of course, your

709
03:35:42.520 --> 03:35:59.840
ability to relax so much easier and sleeping is the

710
03:36:00.079 --> 03:36:10.879
most natural thing in the world to you, because falling

711
03:36:10.959 --> 03:36:19.479
asleep is something that you've done so many times in

712
03:36:19.520 --> 03:36:26.680
your life, and you know that you were born, as

713
03:36:26.719 --> 03:36:33.159
we all were, with the ability to fall asleep naturally.

714
03:36:37.360 --> 03:36:48.079
You were born with that ability to just drift off

715
03:36:48.799 --> 03:37:01.959
into a deep, healing sleep. Even when we're kids, sometimes

716
03:37:02.000 --> 03:37:06.440
we'll fall asleep when we don't even want to try

717
03:37:06.479 --> 03:37:10.799
and take a stay awake. Maybe it's a birthday in

718
03:37:10.840 --> 03:37:15.000
the morning, or it's Christmas or holiday or something we

719
03:37:15.120 --> 03:37:17.639
look forward to. We don't want to go to sleep.

720
03:37:19.799 --> 03:37:24.840
But the more we want to stay awake, the more

721
03:37:25.000 --> 03:37:33.360
we just start to drift. And the more you fight drifting,

722
03:37:34.040 --> 03:37:36.440
the more you try to stop yourself and drift in

723
03:37:36.440 --> 03:37:49.479
a safe the deeper and stronger that drifting becomes. Because

724
03:37:49.520 --> 03:37:54.959
we're born not just with the need to relax deeply

725
03:37:56.639 --> 03:38:06.520
and to naturally fall asleep, but it's our birthright, it's

726
03:38:06.600 --> 03:38:17.159
part of our DNA, and sometimes as we get older

727
03:38:17.200 --> 03:38:30.719
in life, perhaps at times we have forgotten that relaxing completely.

728
03:38:32.440 --> 03:38:56.399
It's not only a wonderfully pleasant experience, it's also really easy.

729
03:38:57.159 --> 03:39:04.680
It's very very easy to let go, because that's all

730
03:39:04.719 --> 03:39:18.799
it is. It is just deciding to let go. And

731
03:39:18.879 --> 03:39:26.639
when you press the play button on my recordings, you

732
03:39:26.959 --> 03:39:37.760
have given permission for my voice to relax you. When

733
03:39:37.799 --> 03:39:41.879
you press that play button, you have given me permission

734
03:39:43.079 --> 03:39:56.840
for my words to affect you in a positive, only

735
03:39:57.319 --> 03:40:16.959
a positive way. Opening up your mind too useful and

736
03:40:18.440 --> 03:40:36.120
healing suggestions that can have such an amazing effect on

737
03:40:36.319 --> 03:40:48.559
how you feel. Right now, as well as those changes

738
03:40:48.680 --> 03:40:58.840
that continue long after the recording ends. Those changes within

739
03:40:58.959 --> 03:41:13.920
you to continue to flourish and grow, transforming your life

740
03:41:14.559 --> 03:41:26.639
in a positive, beautiful way, allowing you to move forward

741
03:41:27.079 --> 03:41:33.840
in your life in the direction that you choose for yourself.

742
03:41:42.879 --> 03:41:54.959
And this feeling, this feeling that you can experience of safety, comfort, calmness,

743
03:42:02.680 --> 03:42:16.639
just feels so nice. It's such a healthy place to be,

744
03:42:24.520 --> 03:42:38.319
and that positivity grows within you each and every day.

745
03:42:41.360 --> 03:42:51.200
Moving forward, you're going to find that you're more relaxed

746
03:42:53.520 --> 03:43:05.879
physically and in your mind is all relaxed. And it's

747
03:43:05.920 --> 03:43:11.520
not that you're thinking slower. It's just that your mind

748
03:43:11.559 --> 03:43:23.479
will be less clogged up with unnecessary negativity because from

749
03:43:23.559 --> 03:43:33.799
now on, your mind rejects negativity. From now on, you're

750
03:43:33.879 --> 03:43:44.719
going to start noticing when negativity arises and you can

751
03:43:44.879 --> 03:43:58.879
just say stop, stop and that negativity will turn around

752
03:43:59.440 --> 03:44:18.840
and leave if you alone, stop and that negativity would disappear.

753
03:44:26.959 --> 03:44:33.479
And as you notice that you feel way more relaxed

754
03:44:34.879 --> 03:44:50.280
than you probably expected, you can now congratulate yourself because

755
03:44:50.440 --> 03:44:56.840
you're the person that has done this. You are the

756
03:44:56.959 --> 03:45:02.959
one that has opened your mind up to the simple facts.

757
03:45:06.120 --> 03:45:11.159
You can feel more relaxed in your body and in

758
03:45:11.280 --> 03:45:23.319
your mind. You've opened your mind up to the birthright

759
03:45:23.440 --> 03:45:32.120
of being able to just fall asleep easily when you choose.

760
03:45:40.760 --> 03:45:47.920
And that's a nice feeling. Don't you think it feels nice?

761
03:45:48.000 --> 03:45:58.000
Doesn't it? To feel calm, all that healing energy spreading

762
03:45:58.120 --> 03:46:10.719
through your body in your mind, to spend time a

763
03:46:10.879 --> 03:46:27.440
special place where negativity can no longer enter. Negativity is banned.

764
03:46:28.399 --> 03:46:35.920
It's bad, it's not allowed entry. Doesn't it doesn't. This

765
03:46:36.399 --> 03:46:44.239
doesn't deserve to be here. It doesn't belong here. Negativity

766
03:46:44.440 --> 03:46:58.639
has no place in your life, which makes room for

767
03:46:58.920 --> 03:47:30.479
more comforts, more healing, more relaxation, more peace. It feels nice,

768
03:47:30.559 --> 03:47:55.360
doesn't it. Just let go with everything. I'm going to

769
03:47:55.479 --> 03:48:03.360
count down now from twenty down to one. He can

770
03:48:03.399 --> 03:48:14.680
continue to relax. If you choose, you can drift to sleep.

771
03:48:18.280 --> 03:48:28.280
With every number you hear me say, you can fill

772
03:48:29.239 --> 03:48:35.440
twice as relaxed, or if you choose, you can fill

773
03:48:36.360 --> 03:51:39.079
twice a sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, well, eleven, ten, nine, eight, seven, six, five. Oh,

774
03:51:39.440 --> 03:51:49.280
this is your time to just take a break, your

775
03:51:49.399 --> 03:52:00.000
time to relax, to allow your mind to slow down,

776
03:52:08.799 --> 03:52:22.879
to give yourself a permission to take a break from everything.

777
03:52:27.719 --> 03:52:32.120
En You're the only person that can make that decision.

778
03:52:34.920 --> 03:52:38.200
You're the only person that can actually tell your mind

779
03:52:42.479 --> 03:53:06.840
to just relax, to just take some time off so

780
03:53:06.879 --> 03:53:11.760
that you can focus on your body, getting in touch

781
03:53:12.040 --> 03:53:26.920
with how you feel physically. And in the process of

782
03:53:29.520 --> 03:53:34.319
this body scan, where you focus on different parts of

783
03:53:34.319 --> 03:53:45.159
your body, those parts that you focus on and observe,

784
03:53:48.120 --> 03:53:56.479
even though you're not purposely requesting for those parts of

785
03:53:56.520 --> 03:54:04.280
your body to relax, it's kind of expected. You expect

786
03:54:05.399 --> 03:54:13.120
when you listen to my voice to feel more relaxed naturally,

787
03:54:18.600 --> 03:54:27.079
because when you're listening to me, your attention is focused

788
03:54:28.760 --> 03:54:39.959
on my words, and as my words guide you to

789
03:54:40.120 --> 03:54:52.520
focus on those parts of your body, your focus increases,

790
03:54:59.559 --> 03:55:16.000
which actually calms your mind. And when you wind calms down,

791
03:55:20.840 --> 03:55:42.920
your body relaxes. And when your body calms down, your

792
03:55:43.040 --> 03:55:58.479
mind relaxes. And even though I have not really started

793
03:55:59.799 --> 03:56:12.040
the focus on your body, you can already feel that

794
03:56:12.319 --> 03:56:27.479
healing energy spreading through your body, pushing out stress and tension,

795
03:56:31.600 --> 03:56:38.920
healing all the parts of your body, including your skin,

796
03:56:40.040 --> 03:56:47.000
your bones, your blood, all of your organs inside your body,

797
03:56:48.360 --> 03:56:55.159
all of the muscles, all of the fat, all of everything.

798
03:56:57.000 --> 03:57:07.120
Every hair on your body is filled without healing energy.

799
03:57:11.200 --> 03:57:26.959
And when your brain it fills without healing energy. The

800
03:57:27.159 --> 03:57:51.600
feeling of comfort, of relaxation increases deeply, increases in a

801
03:57:51.680 --> 03:58:10.959
way that your mind wants to feel, perhaps bit drowsy

802
03:58:11.879 --> 03:58:22.639
because it's not needed, and it may start to drift

803
03:58:31.159 --> 03:58:38.040
if that's what's needed. So if you're listening to this

804
03:58:39.920 --> 03:58:44.200
and what you need is deep relaxation, that's what you get.

805
03:58:46.360 --> 03:58:53.280
If what you need is to fall asleep naturally and

806
03:58:53.479 --> 03:59:02.239
easily as your mind drifts, that's awsome or what happened,

807
03:59:07.719 --> 03:59:15.479
because by pressing that play button on the podcast and

808
03:59:15.760 --> 03:59:22.120
listening to me, I give permission for your body and

809
03:59:22.200 --> 03:59:34.239
your mind. In fact, you give the command to your

810
03:59:34.280 --> 03:59:45.639
body and your mind to relax deeply and to drift

811
03:59:45.760 --> 03:59:54.799
off to sleep, if that's what you want or need.

812
04:00:02.360 --> 04:00:12.079
And as I focus on the different parts of your body,

813
04:00:12.959 --> 04:00:21.799
you may start to just drift. And then you come

814
04:00:21.879 --> 04:00:27.159
back again and you hear me talking and I'm focusing

815
04:00:27.280 --> 04:00:36.920
on a different parts of your body, and you may

816
04:00:37.799 --> 04:00:46.879
find yourself drifting. You don't realize you're drifting until you

817
04:00:47.040 --> 04:00:55.399
stop drifting and you're alert again to my voice. Focusing

818
04:00:56.559 --> 04:01:01.399
on a different parts of your body asks to relax

819
04:01:01.559 --> 04:01:14.040
you deeper, because that drifting is basically you already in

820
04:01:14.120 --> 04:01:24.520
the sleep zone. And the more you drift, the longer

821
04:01:24.600 --> 04:01:34.399
you drift, and the longer you drift, eventually that drifting

822
04:01:34.600 --> 04:01:46.479
continues into sleep, and that's the last you remember until

823
04:01:46.520 --> 04:01:55.520
you wake up in your own time, when you experience

824
04:01:55.799 --> 04:01:58.360
the right amount of sleep for.

825
04:01:58.479 --> 04:02:06.959
You, because when you do, and if you do it fall.

826
04:02:06.799 --> 04:02:24.879
Asleep, it's extremely pleasant, so relaxing, so deep healing sleep,

827
04:02:34.840 --> 04:02:42.319
and it feels so nice to relax into your own

828
04:02:42.440 --> 04:02:51.719
body and mind as you feel that healing energy is

829
04:02:51.879 --> 04:03:07.360
spreading through it, relaxing you so deeply. Relaxing is so

830
04:03:07.360 --> 04:03:30.440
so deeply. We start to focus on your eyes, moving

831
04:03:30.719 --> 04:03:52.920
down to your jaw, down till your neck, your shoulders,

832
04:04:00.319 --> 04:05:05.079
h hand, phenous, yes, stomach, your badious spine, youpe, your legs,

833
04:05:12.920 --> 04:05:48.719
your feet, your ties, and that feedingeing, spreading and griming

834
04:05:50.280 --> 04:05:55.079
inside you, puddy, feeling you up.

835
04:05:57.920 --> 04:06:11.479
Now let's focus again on parts of your body, focusing

836
04:06:11.600 --> 04:06:12.280
this time on.

837
04:06:12.360 --> 04:06:25.239
Your forehead, now on your mouth, your lips, your tongue,

838
04:06:28.440 --> 04:06:44.520
the whole of your mouth. Focus in on your fingers.

839
04:06:49.920 --> 04:06:51.159
Maybe you could.

840
04:06:52.600 --> 04:06:56.479
Move your fingers a little bits. You can focus on

841
04:06:56.680 --> 04:07:11.040
each one individually, both hands, and even though if you

842
04:07:11.200 --> 04:07:16.680
focus on both of your hands now they almost seemed

843
04:07:16.719 --> 04:07:24.920
to just melt into one. Where is your right hand

844
04:07:25.120 --> 04:07:41.840
starting your left hand end, almost as if just mixed together. Now,

845
04:07:42.079 --> 04:08:09.920
focusing on your knees, just noticing how your knees fell. Now,

846
04:08:10.200 --> 04:08:17.360
focusing on your elbows. Focusing on both of your elbows.

847
04:08:23.680 --> 04:08:59.239
Just absurving the feeling of your elbows. Now focusing abserving

848
04:09:01.159 --> 04:09:49.520
what you mack feeing the energy quickly you back absurd

849
04:09:52.040 --> 04:10:12.040
the ankles. Beware physical sensations. Don't acuse.

850
04:11:11.399 --> 04:11:12.159
Not to say.

851
04:11:14.559 --> 04:11:33.000
Now your toes on both your feet being aware now

852
04:11:35.399 --> 04:12:26.319
your tooth here right now, Hm, notice thin high your

853
04:12:26.879 --> 04:13:15.600
entire body feels noticing you mind feels now letting go,

854
04:13:24.360 --> 04:13:57.280
lett him go, letting go everything, letting go, letting go,

855
04:14:05.200 --> 04:14:06.520
letting go.

856
04:14:10.680 --> 04:14:23.799
H everything everything.

857
04:14:30.079 --> 04:14:33.760
I'm going to start now, and I'd like you just,

858
04:14:33.920 --> 04:14:36.120
first of all, just to see yourself.

859
04:14:37.239 --> 04:14:38.079
Lying down.

860
04:14:39.520 --> 04:14:45.040
On that message table, lying on your front. Your head

861
04:14:45.159 --> 04:14:53.559
is supported, your arms are supported, and you feel comfortable

862
04:14:54.040 --> 04:15:03.239
and breathing. It's really easy and you feel if you're

863
04:15:03.319 --> 04:15:06.719
confident in how you look as well. So there's none

864
04:15:06.719 --> 04:15:13.040
of that issue of body problems or shyness, because I'm

865
04:15:13.040 --> 04:15:21.159
a professional and this is a therapy session, so none

866
04:15:21.200 --> 04:15:31.159
of that stuff matters whatsoever. This is about you. This

867
04:15:31.319 --> 04:15:38.680
is about how you feel and how you can enjoy

868
04:15:39.639 --> 04:15:45.639
that sense of comfort and relaxation that comes from letting

869
04:15:45.799 --> 04:15:51.520
go and allow him my hands, my fingers to relax

870
04:15:51.639 --> 04:16:03.479
you by a message your body. Someone starts off just

871
04:16:03.600 --> 04:16:08.360
by placing my hands on the back of your head,

872
04:16:09.799 --> 04:16:13.479
just gently, just so you can feel what my hands

873
04:16:14.920 --> 04:16:21.920
feel like really on you, so you can maybe feel

874
04:16:21.959 --> 04:16:24.280
the warmth of my hands on the back of your head.

875
04:16:27.639 --> 04:16:29.799
And with my hands to the side of your head,

876
04:16:30.840 --> 04:16:37.399
not pressing, but just holding there very gently, maybe over

877
04:16:37.479 --> 04:16:41.159
your ears, and a little bit on your face, just

878
04:16:41.239 --> 04:16:46.680
so you can feel my hands so you can become

879
04:16:46.719 --> 04:16:59.719
accustomed to them. And now put my hands on the

880
04:16:59.719 --> 04:17:04.479
back of your head again and gently let them slide

881
04:17:04.559 --> 04:17:16.799
down onto the back of your neck. You can feel

882
04:17:16.879 --> 04:17:26.840
my hands gently stroking the back of your neck to

883
04:17:26.959 --> 04:17:33.440
start with, just so you can get used to the

884
04:17:35.319 --> 04:17:38.879
feeling with my hands on your skin, get accustomed to

885
04:17:42.879 --> 04:17:47.760
realize that you're safe and it's all good, it's all fine,

886
04:17:54.159 --> 04:17:58.280
and I'm going to start gently messaging the muscles in.

887
04:17:58.319 --> 04:17:59.440
The back of your neck.

888
04:18:06.879 --> 04:18:18.639
With both hands. Now, this is a very trusting situation, really,

889
04:18:19.239 --> 04:18:23.719
because our next is so fragile, and to have someone

890
04:18:23.879 --> 04:18:28.639
have their hands around your neck in that way can

891
04:18:28.760 --> 04:18:33.840
sometimes be problematic for people, which is why messages are

892
04:18:34.079 --> 04:18:39.239
quite good, because it allows you to relax and to

893
04:18:43.959 --> 04:18:53.280
get in touch with trust, to feel peaceful and calm.

894
04:19:01.479 --> 04:19:05.360
And there's a massage the sides of your neck, gently

895
04:19:08.639 --> 04:19:13.799
moving from the bottom of your neck. It would be

896
04:19:14.079 --> 04:19:17.360
sort of near where your shoulders start, I guess, all

897
04:19:17.399 --> 04:19:23.680
the way up to your jaw. There is a kind

898
04:19:23.680 --> 04:19:29.440
of area that side of your neck. Of course, it's

899
04:19:29.479 --> 04:19:44.840
a lot longer than the front of your neck. And

900
04:19:45.079 --> 04:19:52.440
massage in the back of your neck, especially that area

901
04:19:52.680 --> 04:20:01.959
where perhaps we hold tension. As that area's message. You

902
04:20:02.040 --> 04:20:06.239
can actually feel a sense of release in the back

903
04:20:06.319 --> 04:20:14.239
of your neck and maybe you can breathe it out

904
04:20:14.319 --> 04:20:20.000
as well. Notice how it feels. Notice how you feel.

905
04:20:29.879 --> 04:20:33.479
They're moving down to that area between your neck and

906
04:20:33.559 --> 04:20:43.719
your shoulders, that muscle area, starting to message that area

907
04:20:43.799 --> 04:20:48.079
on both sides. I mean, this would be the area

908
04:20:48.239 --> 04:20:50.799
that a lot of people would message if they were

909
04:20:50.840 --> 04:20:55.760
going to give you like a shoulder message. Even that's

910
04:20:56.200 --> 04:20:59.639
not technically the shoulders, but it's all the muscles at

911
04:20:59.719 --> 04:21:06.120
least to the shoulders from the neck and again that

912
04:21:06.280 --> 04:21:13.120
can hold at tension and stress. And when massaged, sometimes

913
04:21:13.159 --> 04:21:20.159
a nice deep message is useful and you decide how

914
04:21:20.399 --> 04:21:38.319
deep that message is and just allow my knuckles just

915
04:21:38.440 --> 04:21:42.559
to dig in to get to those muscles and to

916
04:21:42.840 --> 04:21:55.000
really relaxed all the time being firm yet gentle with

917
04:21:55.200 --> 04:22:13.799
you and just stroking down the area to your actual shoulders,

918
04:22:16.079 --> 04:22:25.680
moving to the muscles of your shoulders, and maybe initially

919
04:22:25.879 --> 04:22:29.920
just pulling up the shoulders a little bit of the

920
04:22:30.040 --> 04:22:33.680
table just to give you a little bit of a stretch,

921
04:22:35.680 --> 04:22:44.520
very gently, and you've got the muscles at the front

922
04:22:44.559 --> 04:22:56.479
of your shoulders, the sides of the back. Again, this

923
04:22:56.680 --> 04:23:00.479
is a part that can really take quite a bit

924
04:23:00.520 --> 04:23:08.680
of pressure, quite a bit of needing if if you

925
04:23:08.799 --> 04:23:16.959
wish to really release the tension to really get into

926
04:23:17.040 --> 04:23:24.559
those muscles and let your fingers in there make you

927
04:23:24.639 --> 04:23:31.479
feel really nice. Sometimes it's just being stroked gently or

928
04:23:31.600 --> 04:23:35.559
being messaged quite strongly.

929
04:23:39.280 --> 04:23:48.680
It can all be beneficial to the relaxation. Put the

930
04:23:48.799 --> 04:23:50.200
muscles in your shoulders.

931
04:24:00.159 --> 04:24:09.920
Now you move down your arms. We do one arm

932
04:24:10.000 --> 04:24:19.879
at a time, starting with your right arm. What I

933
04:24:20.000 --> 04:24:24.600
do is I just lift your arm up, just hold

934
04:24:24.680 --> 04:24:29.639
it to the side of you and where it still

935
04:24:29.639 --> 04:24:36.040
be attached, and I just message the tops of your

936
04:24:36.239 --> 04:24:52.879
arms all the way down to your forearms into your wrists.

937
04:25:04.280 --> 04:25:16.319
Gently massage in that parts, the softer part, which is

938
04:25:16.440 --> 04:25:23.239
the underpart of the army, which leads to the crease

939
04:25:23.360 --> 04:25:29.239
in your elbow, the inside it's much more sensitive skin.

940
04:25:38.920 --> 04:25:50.120
Sometimes just having that stroked the really nice, pleasurable and relaxing.

941
04:25:58.879 --> 04:26:09.440
Now moving down to your right hand, just holding your

942
04:26:09.600 --> 04:26:22.799
hand with both of my hands, just pressing gently on

943
04:26:22.920 --> 04:26:30.920
the back of your hand, stretching your fingers ever slightly

944
04:26:34.200 --> 04:26:41.120
at the same time pressing down and messaging each finger,

945
04:26:49.159 --> 04:26:53.159
and then starting to message the palms of the hand,

946
04:27:00.200 --> 04:27:11.280
turning the hand gently, stretching it gently, and actually having

947
04:27:11.399 --> 04:27:19.799
your handheld can really be an emotional experience sometimes even

948
04:27:19.879 --> 04:27:24.399
if it is a stranger. So when you don't know

949
04:27:24.639 --> 04:27:29.959
very well, like a massage person or a therapist, maybe

950
04:27:32.000 --> 04:27:45.159
because it's intimate, you can feel nice, you can feel

951
04:27:45.280 --> 04:27:56.360
safe as I put that right arm back down where

952
04:27:56.399 --> 04:28:04.600
it was. To do the same with your left arm,

953
04:28:07.959 --> 04:28:18.479
exactly the same. Massage in the muscles your arm all

954
04:28:18.479 --> 04:28:26.479
the way down to your rest, stroking the inside of

955
04:28:26.600 --> 04:28:37.399
your arm, just being gentle or as firm as you require.

956
04:28:46.000 --> 04:28:59.280
And then massage in your left hand, stretching the fingers gently,

957
04:29:01.799 --> 04:29:18.200
massage in the palm of your left hand. You feel

958
04:29:18.639 --> 04:29:46.840
so so righting, so comforting. I'll just wrest your left

959
04:29:47.079 --> 04:30:01.079
arm back down. Start to message your back, the biggest

960
04:30:01.239 --> 04:30:12.639
part of your body, starting at the top, starting again

961
04:30:12.799 --> 04:30:15.719
where you already be a being the area at the

962
04:30:15.840 --> 04:30:18.280
top in between your shoulders.

963
04:30:19.319 --> 04:30:20.120
And your neck.

964
04:30:21.879 --> 04:30:26.319
Going back and massage in the area again, but this

965
04:30:26.680 --> 04:30:40.239
time moving downwards, taking it downward. Stroke to the middle

966
04:30:40.280 --> 04:30:47.760
of your back, working from the outside inwards. It's a

967
04:30:47.879 --> 04:30:55.280
massage in that your back, but the the outsides of

968
04:30:55.399 --> 04:31:06.000
your back parts with your arms with maybe rest against

969
04:31:13.159 --> 04:31:18.600
almost the part that connects your front to your back,

970
04:31:27.920 --> 04:31:36.079
and just message it down firmly but gently, as firm

971
04:31:36.159 --> 04:31:44.319
as you want, moving down and moving across a little bit,

972
04:31:44.360 --> 04:31:48.319
and move all the way down again, be very gentle,

973
04:31:50.120 --> 04:32:00.559
your firm as you choose. Eventually, when you get to

974
04:32:00.680 --> 04:32:06.040
the spine, we can message the muscles and either side

975
04:32:06.120 --> 04:32:09.760
of your spine from the top of your neck all

976
04:32:09.959 --> 04:32:21.200
the way down to your lower back. You can do

977
04:32:21.360 --> 04:32:31.440
that a few times. Sometimes people use the knuckle or

978
04:32:31.520 --> 04:32:36.600
the two fingers and just go to your side of

979
04:32:36.680 --> 04:32:41.840
the spine. Almost just push down, go all the way

980
04:32:41.920 --> 04:32:48.079
down to the partment of the spine, each time releasing

981
04:32:49.159 --> 04:32:59.239
tension and opening up the body, stretching your body so

982
04:32:59.440 --> 04:33:06.759
that you or more relaxed but at the same time rejuvenated.

983
04:33:18.080 --> 04:33:21.360
And now I'm going to move to one side, to

984
04:33:21.520 --> 04:33:28.799
your right side, and from the bottom of your ribs

985
04:33:30.759 --> 04:33:36.880
to your pelvis, You're gonna massage that area of your back.

986
04:33:38.840 --> 04:33:41.959
I'll stretch over the other side and I will pull

987
04:33:42.119 --> 04:33:48.560
the muscles gently and massage and push on one end.

988
04:33:49.040 --> 04:33:53.200
That side will right on my side. It's in the

989
04:33:53.319 --> 04:33:57.919
middle of fact to where your spine is. Massage in

990
04:33:58.799 --> 04:34:03.799
that side of your spine, the opposite side to where understanding.

991
04:34:06.200 --> 04:34:12.200
It's almost like kneading bread. There's that big area which

992
04:34:12.319 --> 04:34:24.000
is firm. Yeah, there's lots there to message. Potentially one

993
04:34:24.000 --> 04:34:29.319
of the most important places to actually have a message.

994
04:34:30.400 --> 04:34:35.119
Because you really feel it, really.

995
04:34:35.040 --> 04:34:39.799
Feel the release and the pleasure of having your lower

996
04:34:39.919 --> 04:34:48.959
back massaged. It releases so much from your body that's

997
04:34:49.040 --> 04:34:58.000
not useful, starting a healing process which will continue long

998
04:34:58.119 --> 04:35:10.599
after this recording is over. A message in this part

999
04:35:10.639 --> 04:35:14.319
of your body not only feels really good for you,

1000
04:35:15.720 --> 04:35:20.200
it's actually fun to do because it is never said

1001
04:35:20.400 --> 04:35:25.439
like kneading bread. It's a part that you can really

1002
04:35:25.599 --> 04:35:33.360
get hold of and really massage deeply. If that's your choice.

1003
04:35:41.360 --> 04:35:43.279
They're are going to move over to the other side

1004
04:35:43.279 --> 04:35:49.759
of your body and do the same with the opposite

1005
04:35:49.880 --> 04:35:59.200
part on your lower back. Kneeding and messaging from your

1006
04:35:59.360 --> 04:36:06.840
side all away to the middle of your back where

1007
04:36:06.840 --> 04:36:20.520
your spine is pressing and kneading firm and gentle at

1008
04:36:20.560 --> 04:36:35.759
the same time. It feels so releasing. This mixture of pleasure, comfort, release, calmness,

1009
04:36:36.159 --> 04:36:47.759
relaxation or mixed together. Plus there's that feeling from your

1010
04:36:47.840 --> 04:36:53.000
stomach that has been stretched. Even though you're in your

1011
04:36:53.080 --> 04:36:57.400
stomach now, you can feel it in stretched because the

1012
04:36:57.560 --> 04:37:09.080
whole area is connected to your stomach. Now we're gonna

1013
04:37:09.159 --> 04:37:14.439
move or move further up to the top of your body.

1014
04:37:15.119 --> 04:37:22.880
And we did the same this time, starting with the

1015
04:37:23.080 --> 04:37:29.040
upper back, put my hands award over and mess massage

1016
04:37:29.119 --> 04:37:36.000
in that area up to your spine, from the side

1017
04:37:36.080 --> 04:37:40.040
of your body up to your spine to some of

1018
04:37:40.119 --> 04:37:47.159
that message area, the muscle tissue or whatever fatty tissue

1019
04:37:47.200 --> 04:37:52.799
even will be possibly from the chest. There's all connected.

1020
04:37:52.959 --> 04:37:59.360
The chest and the back connect together. I'm going to

1021
04:37:59.400 --> 04:38:02.880
be message gin and just pulling some of that skin

1022
04:38:04.200 --> 04:38:10.560
from your side up and massage in that area.

1023
04:38:13.200 --> 04:38:14.360
Of your upper back.

1024
04:38:15.959 --> 04:38:22.479
All the way to your spine. And then I'll move

1025
04:38:22.599 --> 04:38:25.360
down the bed and I'll continue with the middle of

1026
04:38:25.400 --> 04:38:33.080
your back doing exactly the same thing as gentle, as.

1027
04:38:34.720 --> 04:38:45.959
Deep as you choose. Now, I'll move the.

1028
04:38:46.000 --> 04:38:50.000
Other side again and do the exact same.

1029
04:38:49.880 --> 04:38:53.560
Thing with the top of your back on the other.

1030
04:38:53.560 --> 04:39:08.240
Side, from pretty much underneath your arm area really to

1031
04:39:08.360 --> 04:39:20.720
your spine. Then continuing that all the way down, including

1032
04:39:20.840 --> 04:39:37.840
you allow your middle of your back. I'm gonna go

1033
04:39:38.319 --> 04:39:44.560
to your thighs, the backs of your thighs and the

1034
04:39:44.759 --> 04:39:53.959
sides of your thighs. Starts with your right leg and

1035
04:39:54.040 --> 04:40:01.400
the side Jim the back and the side you advise

1036
04:40:03.880 --> 04:40:10.279
gently and family. There's a lot of muscles there. It's

1037
04:40:10.360 --> 04:40:13.599
an area that can be very tense at times and

1038
04:40:13.799 --> 04:40:17.200
maybe needs a little bit more pressure than the rest

1039
04:40:17.240 --> 04:40:24.880
of the body that's up to you. And you can

1040
04:40:25.000 --> 04:40:31.680
gently strike the back if your legs where you know,

1041
04:40:32.319 --> 04:40:38.439
opposite your knee joint or underneath your knee joint, very sensitive,

1042
04:40:38.720 --> 04:40:54.360
gentle area, and working down to your calf muscles that's

1043
04:40:54.639 --> 04:41:04.360
much in your half muscles thoroughly and deeply hitches using

1044
04:41:04.400 --> 04:41:23.479
both hands fingers, sting deep to your ankles in the

1045
04:41:23.560 --> 04:41:30.400
back of your back of your ankles, just deadly message

1046
04:41:30.520 --> 04:41:31.200
in that area.

1047
04:41:36.680 --> 04:41:42.759
Maybe lifting the leg and stretching out all that.

1048
04:41:53.000 --> 04:42:08.319
Moving to the right foot aside the bottom of your

1049
04:42:08.400 --> 04:42:24.200
feet and the sides of your feet dintly firm enough,

1050
04:42:24.400 --> 04:42:35.680
so identical, and just allow the pleasure that you get

1051
04:42:35.799 --> 04:42:45.040
from heaving your feet message to just overtake you. As

1052
04:42:45.159 --> 04:42:50.680
I continue to message your feet, the bottoms of your

1053
04:42:50.799 --> 04:43:00.919
feet besides your arches. You heal. You put a lot

1054
04:43:00.959 --> 04:43:06.799
of pressure into your heel and it feels amazing. Yet

1055
04:43:06.880 --> 04:43:14.959
the arches need to be a bit more gentle. Stretching

1056
04:43:15.080 --> 04:43:21.319
your toes gently the massage in the bottoms of your

1057
04:43:21.439 --> 04:43:23.840
toes with my fingers.

1058
04:43:25.840 --> 04:43:38.680
Each while individually moving over to the left leg.

1059
04:43:39.599 --> 04:43:47.840
To do exactly the same thing. Starting at the top

1060
04:43:47.959 --> 04:43:48.720
of the dies.

1061
04:43:50.959 --> 04:43:52.040
Work in the back of the.

1062
04:43:52.159 --> 04:43:57.759
Vies and the sides, massage and deeply and gently.

1063
04:44:00.119 --> 04:44:06.159
Area working all the way down.

1064
04:44:13.400 --> 04:44:19.080
This is an area that maybe you could like to

1065
04:44:19.200 --> 04:44:28.759
spend more time relaxing the message. Perhaps if you wanted.

1066
04:44:28.599 --> 04:44:32.840
I could make a future he called him, might spend

1067
04:44:32.919 --> 04:44:42.080
more time on one particular area. As you move down.

1068
04:44:44.759 --> 04:44:53.159
To your calf muscles, massage.

1069
04:44:52.880 --> 04:45:07.720
And your calf muscles, uh me and gently down you

1070
04:45:07.799 --> 04:45:09.720
can cool into your feet.

1071
04:45:11.560 --> 04:45:25.279
Message like same feet, palms of your feet, stretching your toes.

1072
04:45:24.959 --> 04:45:28.000
And message in each tone individually.

1073
04:45:30.159 --> 04:45:36.279
The feeling, the pleasure and release the experience.

1074
04:45:35.720 --> 04:45:39.279
For your having your feet message.

1075
04:45:40.560 --> 04:45:41.599
Feel me.

1076
04:45:54.080 --> 04:46:01.319
Now just turn over in your mind. Yeah, playing on

1077
04:46:01.400 --> 04:46:01.840
your back.

1078
04:46:09.400 --> 04:46:11.040
It's gonna start again.

1079
04:46:13.919 --> 04:46:28.880
In the area on your shoulders, just to get back

1080
04:46:28.959 --> 04:46:38.439
in touch of that area. Wants to move up.

1081
04:46:46.240 --> 04:46:51.360
I can't clean my hands the more fresh because.

1082
04:46:51.119 --> 04:46:53.159
Now I'm gonna mess off your face.

1083
04:46:54.680 --> 04:47:09.279
Uly starts your boyhead. Your eyes are closed.

1084
04:47:11.040 --> 04:47:16.799
Just stretch the eyes and your bed pushing up on

1085
04:47:16.959 --> 04:47:27.080
your eyebrows. Just less arts in the round, just scalp

1086
04:47:32.759 --> 04:47:43.919
letside and down your cheeks around your ears. It's your chimney,

1087
04:47:48.799 --> 04:47:49.599
the side of.

1088
04:47:49.680 --> 04:48:07.599
Your neck, chinwothing down.

1089
04:48:11.560 --> 04:48:13.560
And let down to the chest.

1090
04:48:17.200 --> 04:48:20.599
It starts fro my side, and that and the talk

1091
04:48:20.680 --> 04:48:21.360
of the chest.

1092
04:48:25.200 --> 04:48:26.400
But the call the one is.

1093
04:48:28.599 --> 04:48:39.840
He a side in the color round and just stood

1094
04:48:39.880 --> 04:48:52.799
aside to the fall of the chest. In the chest around.

1095
04:49:01.759 --> 04:49:07.880
It's my arch area from one side to the next.

1096
04:49:12.439 --> 04:49:23.639
Leaving my hands underneath Them'll show your arms on, strap

1097
04:49:23.759 --> 04:49:29.880
him up, stretching some of the lessons of the vagulum past.

1098
04:49:34.560 --> 04:49:43.279
On you up when you twist and live. Then again

1099
04:49:56.680 --> 04:49:59.200
my hands just less.

1100
04:49:59.080 --> 04:49:59.799
Up, striping.

1101
04:50:00.680 --> 04:50:04.319
Let's fly down to little store.

1102
04:50:06.040 --> 04:50:07.840
It starts at.

1103
04:50:12.279 --> 04:50:21.080
Frisking antle sargant flying that seems fine.

1104
04:50:23.479 --> 04:50:28.560
Downs by.

1105
04:50:38.520 --> 04:50:43.000
M let's waking

1106
04:50:49.360 --> 04:50:49.400
H