Aug. 5, 2025

(no music) (5 hours) “Peace in the Noise” – Hypnosis for Coping with Noisy Neighbours - Jason Newland

(no music) (5 hours) “Peace in the Noise” – Hypnosis for Coping with Noisy Neighbours - Jason Newland

🎧 Peace in the Noise Hypnosis for Coping with Noisy Neighbours – Jason Newland Tired of noisy neighbours disturbing your peace? In this deeply calming hypnosis session, Jason Newland guides you into a powerful state of inner stillness—teaching your...

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🎧 Peace in the Noise
Hypnosis for Coping with Noisy Neighbours – Jason Newland

Tired of noisy neighbours disturbing your peace? In this deeply calming hypnosis session, Jason Newland guides you into a powerful state of inner stillness—teaching your mind to detach from external chaos and reclaim your sanctuary within. Using evidence-based hypnotic techniques, visualisation, and soothing embedded suggestions, you'll learn how to:

  • Stay calm in the face of noise
  • Reframe unwanted sounds as relaxation triggers
  • Build an unshakable inner sanctuary
  • Reclaim control over your emotional space
Whether you're struggling with loud music, footsteps, or daily disruptions, this session is your escape hatch into calm. Listen as often as needed—especially when things get loud. 🔁 Best enjoyed with headphones.
😴 Designed to promote sleep, calm, and emotional resilience.


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

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

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and this is a relaxing hypnosis session called Peace in

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the Noise hypnosis for coping with noisy neighbors, something that

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I'm currently having right this moment. So I've got kids

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screaming in the garden and some turd some neighbor revenue motorbike.

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So I thought this is the ideal opportunity to actually

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make a recording on this particular subject. Please only listen

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when you can safely close your eyes. Although this is

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not I hope it's relaxing, but it's not sleep. Also,

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got quite a bit of wind outside, which is good

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because that should hopefully cover up some of the human excrement.

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Note with some of the human sounds, I'm going to

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get some get some kind of soundproof and for the windows,

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I think, so welcome to this moment. This space is yours.

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As always, there's a time when you can let go,

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you can turn inwards into stillness, into peace. Now I've

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done recording, I've done actually live hypnosis sessions with people.

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One particular person years ago, and there was an show

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going on outside. You imagine how loud the old planes

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are didn't bother him all, so I thought I'd done

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really well. It turned out I just turned his hearing

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aids off. So I find a nice position where your

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body feels supported, your head is relaxed, and your eyes

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can gently close whenever you're ready. Vinnie's sitting here behind

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behind me, beside me. He's going to be going for

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a walk of his mummy in a minute, aren't you

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If you are, because you're a good boy, And take

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a deep breath in if you like, no straining, no tension,

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Just relax as you exhale, maybe release a sigh, and

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that side tells you that your nervous system that it's

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safe to relax. Now, let's do that again in how

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an exile sy I'm not sure there's different sounds for sign,

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isn't there? I did want to do that sound in

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case you thought it was a different kind of recording.

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And you can release any tension or thoughts about the

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outside world. The sounds around you, even if you hear them,

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can begin to drift away like clouds floating off into

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the distance. Now count slowly in your mind from five

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to one, and with each number, your awareness moves deeper

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inside inward. Number five. Your limbs are heavy. Number four,

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your breath is slower. Number three, your thoughts are softer.

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Number two. You feel suspended and calm. And number one.

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You drop down into that calm space inside. Imagine a

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gentle blanket of silence, soft and warm, wrapping around your mind.

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Every external sound now becomes less relevant, and even if

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there's noise, it simply blends into the background, like the

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ticking of a clock, like the hum of a fridge,

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like a butterfly fart. It's there, but it really doesn't matter,

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really doesn't matter. Let's deepen that further in your mind.

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Imagine you're walking down a staircase, and with each step

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your mind gets quieter and you feel safer, more detached

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from the world outside. Now step ten, step nine, deeper still,

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step eight, sounds fade, step seven, your shoulders dropped. Step six,

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your jaw softens. Step five halfway now deeply calm, Step four,

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letting go of control. Step three, mind is floating, step two,

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quiet within Step one at peace. Yes, Now, in this

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place you are free, free from other people's choices, free

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from tension, free from noise. Yeah, because you are no

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longer trying to block it out you are simply no

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longer needing to engage with it. Imagine now you're sitting

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in your own private sanctuary, a room that no one

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else can enter, thick padded walls, soft lighting, comforting textures.

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Everything inside is calm, quiet and peaceful. This is your

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inner home, a sacred space where you can go anytime,

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even if chaos is happening outside. Because in this inner sanctuary,

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sound cannot disturb you. Even when neighbors are noisy, you

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remain untouched, unbothered, unmoved. Now repeat gently in your mind.

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I cannot control them, but I can control my piece.

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I choose calm over reaction. They are outside, I live inside.

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Now imagine the sound of their noise is being filtered

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through a mental dial. As you visualize a large volume

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knob in front of you, and as you reach out

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you turn the dial down, and their voices, their footsteps,

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their music, and all sound all fade, as if someone

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just muted the world. And with each breath you reclaim control,

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you reclaim stillness, And if you ever notice frustration rising

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in the future, you'll take a breath and smile softly,

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remembering this sanctuary. Remember in this style, as you turn

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it down and return to your peace. You'll begin to

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notice that external noises trigger relaxation. Strangely, beautifully, their noise

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becomes a reminder to breathe, to let go, to go within,

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and you drift deeper every time you hear them. You

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get calmer. With every knock or shout. You remain in

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control of how you feel because what happens outside you

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has nothing to do with what happens inside you. Because

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you're not ignoring the sound, you're transforming your response. You

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are rewiring your nervous system to respond with calm, with neutrality,

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with power. Imagine now, a day in the future, you

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hear your neighbors again, but this time you smile because

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you've trained your body to release traine, your mind to float,

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and train your emotions to stay grounded. And you turn

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your attention to something soothing, a podcast, a gentle breath,

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a hot cup of tea, or maybe this recording, which

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you can listen to, knowing that every time you listen,

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you'll gain more benefit, and you remain peaceful, unshaken, resilient.

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Now it's time to return, but know this, the sanctuary

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you have built is permanent. It is yours and you

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can return to it any time. Now, begin bringing your

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attention back to the room, maybe wiggle your fingers and toes,

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taking a gentle breath, and as you exhale, slowly, calmly,

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return to wakeful awareness, and in a moment, I'll count

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from one to five and you'll return refreshed, calm and

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in control. Of course, if you choose, you can also

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drift off into a deep sleep if that's what you

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wish to do. One feeling aware of your body. Two

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returning from your sanctuary. Three taking with you all the

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calm you've cultivated for stretching if you wish, And last

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lea fve eyes open, awake and that peace. Thank you

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for listening to this recording, and remember to be kind

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to yourself, because you do deserve to feel happy. Be

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gentle with yourself. You deserve to feel safe. Lots of love. 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. I

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

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and I just listen to it over and over again

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

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

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but it was a guided visualize, so it kind of

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was hypnosis really, and I managed to find it again

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and it still has the same effect on me, And

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

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

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her in the morning and in the evening. And I

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knew before even pressing the play button that as soon

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as I'd done that pressed the play button. This is

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in the days of CD players pressed the play button.

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In fact, it might have even been a tape tape recorder.

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I'd lie down on the bed and then even without

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

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

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and the muscles just almost went into automatic relaxation, and

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

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was listening to this recording in the early days of

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learning hypnosis, and long before I ever made any videos

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

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

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helpful I found being able to just let go, to

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

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

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

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may feel the same. Some people have been listening to

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

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

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Some people maybe listen every day. That's something that I

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do which you may not realize by listening, is when

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

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affected by the words that I say. So if I

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set you focus on your feet, notice your feet relaxing,

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I will be focusing on my feet. I will be

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noticing my feet relaxing. If I have said focus on

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

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Perhaps notice the the air in the room, the temperature

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

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may start to notice what almost feels like a very

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light breeze, even though there may not be any type

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of breeze at all where you are right now. And

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

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of how relaxed my hands are feeling now and when

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it comes to potentially drifting off to sleep, which may

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

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

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sound like when I snare, how I get really into

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

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relaxed do you feel in your feet? How relaxed m

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you feel in your hands. I have noticed 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 addition,

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you know, muscle relaxation. So this allows you the breath

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easier without necessarily focusing on your breath, however, being able

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to notice the ease h in which you breathe so naturally,

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you breathe so very easily and smoothly. Whenever I imagine

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my breathing improving when I've got my eyes 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 to,

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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 slow, really 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 appear out of every part

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of your body, and being released from your brain and mind.

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Slowly but surely, the muscles singles, relax rex so very deeply,

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res so deeply, and the feelings, the pleasant feelings in

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your arms and shoulders, deepening each part of your body

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further and deeper and deeper. Noticing the feelings in the

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

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the front of your body. I also feeling peaceful deeply.

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There's a sense of peace sp threads through your very core.

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Even when you focus on your mind, your mind becomes

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bee and slowerven, deeper, relaxing, so very slow. His stomach,

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he's forin you's stomach.

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You're back.

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Notice Notice how relaxed you'd now fear in the hole

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of your back. In spy from your brain all the

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way down the middle of your back, sending and receiving

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millions of messages every day, deep coomfort increasing deeply relaxed

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your knees, spreading these signals down a spine or cord

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into air every part of your body, your shins, and

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your calf muscles. We're outbursts feelings of peace and tranquility

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spreading through your body, tips of your toes, to your eyes,

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your fingers, all the way to your lower back. Lettinger retinker, peace,

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

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

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a censor, letting go, he even more.

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USA peace for.

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Enjoy the space, this space of peace and safety, so

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fury fey relaxed, lessing God. Maybe we can just focus

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on the different parts of your body, just to notice

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01:08:54.359 --> 01:09:56.640
your forehead and your eyes. You too, so this notice

226
01:09:56.760 --> 01:11:16.439
in the sense of complete freedom, absolute freedom, ris drifting

227
01:11:28.880 --> 01:13:16.319
peace for energy, peace to breeze much easier lest you

228
01:13:16.560 --> 01:14:06.359
may have I may not have noticed your mind drifting peaceful,

229
01:14:20.439 --> 01:14:41.680
move even more deeply in the direction of total blissful pace,

230
01:14:45.920 --> 01:16:49.560
blissful pace, Christ, total peace. Come, so calm, lett him

231
01:16:49.680 --> 01:18:00.960
go peace with mind rexed forty so rex so relaxed.

232
01:18:25.399 --> 01:18:52.239
Your body feels almost invisible, so very relaxed. I'm peaceful,

233
01:18:58.640 --> 01:20:06.560
so peace real liquor so peaceful, so fair. And you

234
01:20:06.680 --> 01:20:13.800
could start to notice that you are feeling more relaxed,

235
01:20:16.840 --> 01:20:26.560
even though I've not purposely focused your mind upon that

236
01:20:27.920 --> 01:20:34.000
sense of physical comfort that is growing within you throughout

237
01:20:34.119 --> 01:20:46.920
your body, and your mind starts to slow down, and

238
01:20:47.039 --> 01:20:54.520
that could be almost in recognition of I guess my

239
01:20:54.800 --> 01:21:09.520
speech not being particularly fast and things just generally feel calmer.

240
01:21:13.079 --> 01:21:21.039
Just by listening to my voice, you give yourself an

241
01:21:21.079 --> 01:21:29.039
opportunity to take a break from the day, take a

242
01:21:29.119 --> 01:21:36.800
break from your life as it is, and to give

243
01:21:36.840 --> 01:21:44.920
yourself a rest, giving yourself permission to take some time

244
01:21:45.079 --> 01:21:52.479
off and to allow your body to relax and allow

245
01:21:52.720 --> 01:22:03.039
your mind to slow down, which in turn releases the

246
01:22:03.239 --> 01:22:13.840
tension any stresses that you had in your body. It's

247
01:22:13.880 --> 01:22:18.439
almost as if the parts of your body just open up,

248
01:22:19.760 --> 01:22:31.399
allowing the negativity out and at the same time replacing

249
01:22:32.279 --> 01:22:41.760
that negativity with positive heathing energy, which then fills your

250
01:22:41.840 --> 01:22:53.640
body up and your mind to also starts to appreciate

251
01:22:54.560 --> 01:23:12.920
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

252
01:23:16.119 --> 01:23:24.680
an energy that spreads through your body like a wave

253
01:23:27.000 --> 01:23:39.119
of comfort. And all this comes from just allowing yourself

254
01:23:41.960 --> 01:23:47.159
a few minutes, maybe half an hour, however long you

255
01:23:47.239 --> 01:23:59.760
want it to be, to just rest and allow your

256
01:24:00.039 --> 01:24:10.399
mind and your body to almost reset itself to the

257
01:24:10.560 --> 01:24:26.439
settings of comfort and relaxation, calmness, which allows more room

258
01:24:26.920 --> 01:24:39.960
for feelings of pleasure and happiness to move around your

259
01:24:40.039 --> 01:24:48.439
body and into your mind, almost as if your mind

260
01:24:48.560 --> 01:24:59.159
and your body are sinking together almost mirroring each other

261
01:25:00.239 --> 01:25:12.239
with that growing positivity and calmness, and it feels nice.

262
01:25:14.680 --> 01:25:20.680
It really does feel nice to know that you are

263
01:25:20.720 --> 01:25:30.880
the one that has allowed yourself to feel more comfort

264
01:25:34.119 --> 01:25:47.600
and to experience more of this deep relaxation spreading throughout

265
01:25:47.720 --> 01:25:59.840
your body. And as I focus on each part of

266
01:26:00.079 --> 01:26:12.199
your body, you can notice that that part becomes even

267
01:26:13.479 --> 01:26:22.760
more relaxed just by focusing on it. It becomes even

268
01:26:23.000 --> 01:26:35.680
more calm and comfortable just by focusing. And as I

269
01:26:35.920 --> 01:26:44.239
move down your body, starting at your head, the parts

270
01:26:44.359 --> 01:26:51.760
that you've already focused on will continue to relax deeply,

271
01:26:54.560 --> 01:27:00.560
and those parts that we've not yet focused on or

272
01:27:00.760 --> 01:27:12.520
just automatically release any remain intention in anticipation of even

273
01:27:12.960 --> 01:27:25.479
more comfort about to come. Now, I'm going to start

274
01:27:25.600 --> 01:27:32.600
by focusing on your forehead. Just being aware of the

275
01:27:32.880 --> 01:27:43.159
feelings of your forehead and any background sounds like mister

276
01:27:43.439 --> 01:27:48.359
Herbert the pigeon can just allow you to feel even

277
01:27:48.520 --> 01:27:58.520
more relaxed. Just means you're in the moment. This isn't

278
01:27:59.039 --> 01:28:06.920
this isn't Austere Rile environments. This is the world. I

279
01:28:07.079 --> 01:28:14.439
live in the countryside, so there's lots of nature sounds around,

280
01:28:19.800 --> 01:28:24.880
so as you focus on your forehead. Just notice how

281
01:28:25.000 --> 01:28:35.000
it becomes even more relaxed as you focus only on

282
01:28:35.199 --> 01:28:44.760
my voice and that part of your body. Moving down

283
01:28:45.000 --> 01:28:57.520
to your eyes, focusing on your eyes, noticing how your

284
01:28:57.560 --> 01:29:05.399
eyelids feel so heavy yet so light at the same time,

285
01:29:08.800 --> 01:29:19.439
and all the muscles around your eyes relaxing completely. Moving

286
01:29:19.560 --> 01:29:26.720
your focus down to your mouth, your lips, your tongue,

287
01:29:27.960 --> 01:29:35.880
your teeth, and your gumbs, the whole of your mouth relaxing,

288
01:29:39.439 --> 01:29:49.680
calm and loose, as you focus now on your jaw,

289
01:29:52.720 --> 01:29:56.279
not just a part of your jaw near your mouth

290
01:29:57.079 --> 01:30:01.399
and your chin, but all the way up the size

291
01:30:01.439 --> 01:30:07.920
of your face to your ears, the hole of your

292
01:30:08.039 --> 01:30:35.319
jaw feeding more relaxed and calm. Focusing on your neck,

293
01:30:37.960 --> 01:30:43.800
the front of your neck and your throat relaxing and

294
01:30:45.279 --> 01:30:47.199
loose and calm.

295
01:30:51.399 --> 01:30:57.159
The sides of your neck, the right and left side

296
01:30:57.359 --> 01:31:02.199
of your neck, relax and.

297
01:31:03.720 --> 01:31:17.359
Loose and calm. And now the back of your neck,

298
01:31:20.640 --> 01:31:30.640
Focusing on the back of your neck, letting go of

299
01:31:30.840 --> 01:31:37.720
any tension that may have been there before, and enjoying

300
01:31:38.119 --> 01:31:51.000
that sense of increasing comfort and release that you can

301
01:31:51.159 --> 01:32:02.279
experience in the back of your neck. Moving down your

302
01:32:02.399 --> 01:32:09.720
back and moving either side of your spine right from

303
01:32:09.760 --> 01:32:15.119
the top of your back all the way down to

304
01:32:15.239 --> 01:32:27.520
the bottom of your back, down to your lower back,

305
01:32:32.560 --> 01:32:39.600
and as you move up and down your spine, you

306
01:32:39.720 --> 01:32:46.840
can feel the muscles either side of your spine relaxing

307
01:32:47.520 --> 01:33:00.920
even more. And as those muscles relax, that sense of

308
01:33:01.199 --> 01:33:11.840
comfort starts to spread outwards from your spine into both

309
01:33:12.039 --> 01:33:19.640
sides of your back, the top of your back, the middle,

310
01:33:19.760 --> 01:33:28.199
and your lower back. And as you scan gently and

311
01:33:28.800 --> 01:33:35.760
slowly up and down your back, there's the muscles in

312
01:33:35.880 --> 01:33:45.199
the top of your back relax and become looser. The

313
01:33:45.319 --> 01:33:51.319
muscles in the middle of your back also seem to

314
01:33:51.640 --> 01:34:00.760
just almost divide from each other, separating and almost melting,

315
01:34:06.520 --> 01:34:12.520
and in your lower back it seems to be an

316
01:34:12.600 --> 01:34:26.800
extra special feeling of comfort. The spreads into your hips,

317
01:34:29.079 --> 01:34:36.920
sit down your lower back, into your hips, into the

318
01:34:37.119 --> 01:34:45.880
area where your cosicks are, and into your buttocks, and

319
01:34:45.960 --> 01:34:55.159
all those muscles that spread from your lower back into

320
01:34:55.239 --> 01:35:08.680
your hip area start to melt, start to really let go,

321
01:35:15.399 --> 01:35:22.159
and even nowhere about to focus on your shoulders, your

322
01:35:22.359 --> 01:35:33.039
back and your spine will continue to let go, continue

323
01:35:33.840 --> 01:35:48.720
to relax so calmly, and as you focus on your shoulders.

324
01:35:50.520 --> 01:36:06.600
You may notice that they're already feeling really loose, already

325
01:36:09.600 --> 01:36:32.800
feeding calm and feeding those muscles. Then move from your

326
01:36:32.960 --> 01:36:53.880
neck into your shoulders. Feel so soft and gentle, so smooth.

327
01:36:59.600 --> 01:37:00.760
And harm.

328
01:37:11.800 --> 01:37:24.319
And the feeling in your shoulders seens to spread deep

329
01:37:24.600 --> 01:37:34.359
into your shoulders, that sense of relaxation, not just traveling

330
01:37:34.880 --> 01:37:52.119
deeply into your muscles, but also relaxing the bones and

331
01:37:52.399 --> 01:37:59.439
moving all away to underneath your arms, relaxing.

332
01:38:00.600 --> 01:38:01.960
A whole area.

333
01:38:01.880 --> 01:38:11.640
Between the tops of your shoulders and underneath your arms healing.

334
01:38:17.039 --> 01:38:30.079
You feel so relaxed and comfortable in your shoulders, which

335
01:38:30.319 --> 01:38:52.199
sends that deep healing message into your arms, and you

336
01:38:52.359 --> 01:38:58.079
may feel almost as if your arms are not even there,

337
01:38:59.560 --> 01:39:16.039
because this so relaxed, so deeply relaxed, so.

338
01:39:20.239 --> 01:39:36.640
So calm, so.

339
01:39:43.319 --> 01:39:58.439
P is not feeling spreading all the way down your arms,

340
01:40:01.199 --> 01:40:31.199
two elbows, including your elbows circumforts spreads or away into wrists,

341
01:40:34.079 --> 01:40:37.920
your forearments and your wrists.

342
01:40:44.079 --> 01:40:45.279
So heavy.

343
01:40:48.560 --> 01:41:29.399
Yet at the same time so like and gentle. Frey.

344
01:41:29.479 --> 01:41:33.359
You see now on.

345
01:41:36.000 --> 01:41:37.560
Your hands.

346
01:41:59.159 --> 01:42:08.760
Hand, so peaceful.

347
01:42:09.840 --> 01:42:10.960
In your hands.

348
01:42:29.439 --> 01:42:48.479
There's a sense of real peace. It just seems to

349
01:42:52.479 --> 01:43:13.479
I feel so familiar in your hands, relax deeply fes

350
01:43:31.159 --> 01:44:39.640
your things. A thing is sidles, you think its tips.

351
01:45:08.239 --> 01:45:27.399
Moving your attention to the front of your body, so comfortable,

352
01:45:38.399 --> 01:47:06.119
moving your focus to your legs, lot muscles in your thighs,

353
01:47:22.920 --> 01:47:59.800
your knees, so relaxed, the carved muscles and just sh

354
01:48:00.039 --> 01:50:16.239
friends copuzedly y and the feathing in your feet. Sir, peaceful,

355
01:50:18.359 --> 01:51:10.159
so calm, so peaceful, so calm, so peaceful, so calm,

356
01:51:14.439 --> 01:51:35.239
so peace fall RelA in peace, fall.

357
01:51:38.520 --> 01:51:49.119
So calm, loving that deep.

358
01:51:49.000 --> 01:51:55.520
Relaxation, to spread your chest in your stumm.

359
01:51:58.920 --> 01:52:14.039
So letting go everything.

360
01:52:25.319 --> 01:52:31.319
So I'm gonna start counting down now from twenty down

361
01:52:31.399 --> 01:52:39.479
to one. You can imagine in a way it's like

362
01:52:40.279 --> 01:52:46.760
just walking down some steps and each step or twenty steps,

363
01:52:46.840 --> 01:52:55.920
and each step represents a level of comfort, each step

364
01:52:56.479 --> 01:53:12.399
represents deepening of that comfort, and the fervies you walk

365
01:53:12.479 --> 01:53:18.199
down those steps that the deeper and more relaxed you feel.

366
01:53:24.920 --> 01:56:22.920
So starting with number twenty, twenty, nineteen, eighty, seventeen, sixty, yeah, uh,

367
01:57:14.840 --> 02:04:24.600
fifteen fourteen four se too well five eight nine hey.

368
02:05:24.159 --> 02:08:02.239
Seven four.

369
02:08:17.039 --> 02:09:36.880
Five four.

370
02:13:14.680 --> 02:14:05.199
One, And now.

371
02:14:09.560 --> 02:14:22.239
As you focus on your eyes, we're gonna count down

372
02:14:22.640 --> 02:14:33.800
from ten dout to one, focusing just on your eyes,

373
02:14:37.520 --> 02:14:46.039
your eyelids, the muscles around your eyes, your eye walls themselves,

374
02:14:47.560 --> 02:15:04.560
a whole area that makes up your eye. And as

375
02:15:04.680 --> 02:15:13.000
we count down from ten down to one, whilst focus

376
02:15:13.159 --> 02:15:28.159
in on your eyes, you'll become twice is relaxed with

377
02:15:28.560 --> 02:15:41.520
each number counting down that you may find the all

378
02:15:41.680 --> 02:15:47.800
you want to do is just drift off to sleep.

379
02:15:50.800 --> 02:15:57.399
And if that's what you want, then just allow yourself

380
02:15:57.520 --> 02:16:11.880
to do that. Now, focus in on your eyes. I'm

381
02:16:11.960 --> 02:16:17.520
going to begin counting down from ten down to one

382
02:16:21.720 --> 02:22:54.719
right now. Ten nine eight seven y five four three

383
02:24:00.360 --> 02:25:45.559
two one. So counted down from ten to one.

384
02:25:47.440 --> 02:25:50.159
Ten nine.

385
02:25:51.559 --> 02:26:19.280
Eight seven six five four three two one. And maybe

386
02:26:19.399 --> 02:26:22.319
that was a bit too quick in order to relax.

387
02:26:23.559 --> 02:26:27.760
Maybe it's a bit too fast for you to notice

388
02:26:28.040 --> 02:26:36.120
the calming of your body, maybe even a little bit

389
02:26:36.200 --> 02:26:40.280
of pressure there, Like you're counting down from ten to one.

390
02:26:40.399 --> 02:26:43.760
Would you expect me to do man, expect me to

391
02:26:43.840 --> 02:26:53.680
stick go floppy just because you're counting down. We could

392
02:26:53.719 --> 02:26:57.479
try it again, but this time I go this is slower.

393
02:26:59.680 --> 02:27:04.559
This time, as you focus on the whole of your

394
02:27:04.600 --> 02:27:12.959
body before we focus on your legs, just notice how

395
02:27:13.079 --> 02:27:27.159
your body does start to feel more relaxed with every

396
02:27:27.319 --> 02:28:00.399
number that I count down ten nine, eight, seven, six,

397
02:28:08.799 --> 02:29:17.760
five four three two one, And just notice how how

398
02:29:17.840 --> 02:29:27.920
you feel, generally, how your body feels. It's not necessarily

399
02:29:28.000 --> 02:29:38.399
even about counting down from ten to one. It's that

400
02:29:38.719 --> 02:29:58.399
space that you have, that space between being active physically

401
02:29:58.600 --> 02:30:07.360
or mentally to just sitting or lying down and just

402
02:30:07.639 --> 02:30:13.520
being there, not doing anything, not saying anything, not needing

403
02:30:13.799 --> 02:30:19.239
to think about anything. So it opens up a space,

404
02:30:20.239 --> 02:30:29.360
you know, a bit of a space, a gap. And

405
02:30:29.479 --> 02:30:34.040
the more I came down from ten to one, the

406
02:30:34.120 --> 02:30:42.120
bigger that gap becomes. So there's that gap of calmness,

407
02:30:43.520 --> 02:30:59.200
of comfort, relaxation. It's a nice feeling, and it moves

408
02:31:00.760 --> 02:31:10.680
those stresses or discomforts physically or emotionally, moves them away.

409
02:31:17.440 --> 02:31:30.159
Allows you to just slow down, someone to count again

410
02:31:30.280 --> 02:31:36.440
from ten down to one, and notice that gap widening

411
02:31:38.639 --> 02:31:43.079
the gap. And as it widens, it's almost like the

412
02:31:44.799 --> 02:32:02.479
stress and attention falls into the gap, gives you that

413
02:32:02.760 --> 02:32:57.920
distance and space. Now ten nine, eight, seven, six, five

414
02:33:09.079 --> 02:34:19.120
four three two one. Now, how does your body feel.

415
02:34:21.079 --> 02:34:21.239
Now?

416
02:34:33.959 --> 02:34:49.239
Can you notice that the feeling calmer, the feeling more

417
02:34:49.680 --> 02:35:17.079
relaxed as we now focus on your legs, just your legs.

418
02:35:33.079 --> 02:35:53.200
We're just gonna start with focusing on your thighs. Of course,

419
02:35:53.319 --> 02:35:58.200
it's not the most exciting thing to be done, because

420
02:36:01.680 --> 02:36:04.280
I'm sure, like most of your body is not a

421
02:36:04.440 --> 02:36:16.840
lot going on right now. Just focusing on the whole

422
02:36:16.959 --> 02:36:23.360
of your thighs, the tops of your thighs, the sides

423
02:36:23.520 --> 02:36:30.479
of your thighs, the bottoms of your thighs, your outer thighs,

424
02:36:30.600 --> 02:36:35.520
and your inner thighs. Basically the whole of your thigh

425
02:36:35.639 --> 02:36:44.399
that leads into your hip and it goes down to

426
02:36:44.600 --> 02:36:58.639
your knee joints. Now, this is a big area. It's

427
02:36:58.680 --> 02:37:04.159
a very heavy area. It's very strong, probably the strongest

428
02:37:05.159 --> 02:37:18.319
muscles in your body or in your thighs. But I

429
02:37:18.399 --> 02:37:26.719
don't think we perhaps give enough attention to our thighs.

430
02:37:32.639 --> 02:37:43.399
Perhaps we don't acknowledge how important our thighs are to

431
02:37:43.600 --> 02:38:04.200
our lives, how much they actually do for us all

432
02:38:04.319 --> 02:38:14.760
through our lives. And it may seem to sound really weird,

433
02:38:14.840 --> 02:38:23.239
but I think that all of our body parts, especially

434
02:38:23.360 --> 02:38:31.000
our thighs, need some TLC, a bit of love shown,

435
02:38:32.000 --> 02:38:50.200
a bit of acknowledgement, thank you, gratitude, for what our

436
02:38:50.360 --> 02:38:59.639
thighs do for us. And I know this may sound

437
02:38:59.680 --> 02:39:06.120
a bit strange. Maybe you think, why am I Surely

438
02:39:06.159 --> 02:39:09.000
I should be out in the garden hugging a tree

439
02:39:09.159 --> 02:39:17.319
or something. Well, it's hard to set a microphone up

440
02:39:17.360 --> 02:39:20.680
on a tree. That's why I'm doing this indoors. Otherwise

441
02:39:20.719 --> 02:39:24.079
I would be outside hugging a tree. Now I can't

442
02:39:24.120 --> 02:39:32.879
see the television from the tree. If you move down

443
02:39:32.920 --> 02:39:42.680
to your knees getting such an important part, and I

444
02:39:42.799 --> 02:39:49.600
think we don't necessarily I'll speak for myself here, I

445
02:39:49.680 --> 02:39:54.840
don't necessarily appreciate all that my knees do for me

446
02:39:56.120 --> 02:40:01.280
until I have a problem with my knee. It's occasionally,

447
02:40:01.319 --> 02:40:06.319
if I ever maybe i'll bash it, or it's aching

448
02:40:06.479 --> 02:40:12.840
for some reason. It's then that I realize how much

449
02:40:13.000 --> 02:40:16.639
it does. You know, the benefit of being able to

450
02:40:17.559 --> 02:40:26.760
use my legs without any kind of physical discomfort is

451
02:40:27.600 --> 02:40:36.319
a beautiful thing that's possibly not appreciated until it's temporarily removed.

452
02:40:37.479 --> 02:40:44.479
You know that's comfort. But as you focus on your knees,

453
02:40:46.639 --> 02:40:52.280
regardless of how your knees feel, you can have that

454
02:40:52.559 --> 02:40:58.680
sense of gratitude and love to your knees for all

455
02:40:58.840 --> 02:41:11.040
that they do for you, and you can still have

456
02:41:11.200 --> 02:41:15.360
that attention on your thighs and maybe notice how your

457
02:41:15.479 --> 02:41:27.319
thighs feel. Maybe you've noticed that they are relaxing more

458
02:41:29.120 --> 02:41:40.719
deeply as you focus now on the bottoms of your legs,

459
02:41:41.239 --> 02:41:46.559
your shins, and your calf muscles, and the bones between

460
02:41:46.799 --> 02:41:53.600
your knees and your feet, incorporating of course, your ankles

461
02:41:55.959 --> 02:42:07.040
so important. Anyone that's had even like the slightest sprain

462
02:42:07.200 --> 02:42:14.120
of an ankle knows how how much we take our

463
02:42:14.360 --> 02:42:22.920
ankles for granted. And it's kind of strange in a

464
02:42:22.959 --> 02:42:28.520
way when you think that. You know, logically, our wrists

465
02:42:28.719 --> 02:42:31.559
are a lot thinner than the rest of our arms,

466
02:42:32.680 --> 02:42:36.200
which is okay, it doesn't I can't see any problem

467
02:42:36.200 --> 02:42:41.079
with that because we're just picking stuff up. But our

468
02:42:41.200 --> 02:42:47.000
ankles so much thinner than the rest of our legs,

469
02:42:53.440 --> 02:42:57.879
and from a physics perspective or logical even it doesn't

470
02:42:57.920 --> 02:43:03.920
really make sense that all this weight would ultimately be

471
02:43:05.000 --> 02:43:15.040
resting on your ankles then leading to your feet that

472
02:43:15.639 --> 02:43:23.840
thin area, a thin bone. Yeah, it does so much

473
02:43:23.959 --> 02:43:31.000
great work. Supports us, supports our body for a lifetime,

474
02:43:35.760 --> 02:43:45.280
helps us to balance, It helps you to get around

475
02:43:45.440 --> 02:44:00.479
and be mobile and there's the calf muscles. Of course, younger,

476
02:44:00.840 --> 02:44:03.920
I couldn't see the point in calf muscles. It didn't

477
02:44:03.920 --> 02:44:09.239
seem to do anything. Okay, if I walked around on tiptoes,

478
02:44:10.040 --> 02:44:13.879
then my calf muscles get some work. But of course

479
02:44:13.959 --> 02:44:18.079
that's not true. The calf muscles are being used whenever

480
02:44:18.200 --> 02:44:30.120
we use our legs, and your shins there to protect

481
02:44:32.079 --> 02:44:40.719
your lower legs, shaped in a way, almost as a

482
02:44:40.799 --> 02:44:53.079
protector for the bone, leading of course to your ankles

483
02:44:56.479 --> 02:45:03.040
and your feet. But we're not going to focus on

484
02:45:03.159 --> 02:45:05.239
your feet. We're just going to focus on the legs.

485
02:45:07.319 --> 02:45:11.959
I realize, but now that I've mentioned your feet, it

486
02:45:12.079 --> 02:45:17.000
probably focuses on them anyway, So maybe I should focus

487
02:45:17.079 --> 02:45:17.920
on your feet.

488
02:45:17.639 --> 02:45:18.159
A little bit.

489
02:45:22.200 --> 02:45:26.600
You can have them in your awareness the same as

490
02:45:26.719 --> 02:45:31.040
you have your thighs in your awareness. Even though we

491
02:45:31.159 --> 02:45:35.159
haven't been focusing on your thighs for a few minutes,

492
02:45:36.920 --> 02:45:47.719
we'll be focusing on your ankles. There's still that sensation

493
02:45:48.040 --> 02:46:04.040
of comfort in your thighs in this that movement of energy,

494
02:46:06.120 --> 02:46:13.120
because the thighs hold lots of different sensations. Of course,

495
02:46:13.200 --> 02:46:17.959
there's the muscles, the big straw muscles that we have

496
02:46:18.159 --> 02:46:31.479
in our thighs. But the skin on the outside of

497
02:46:31.559 --> 02:46:36.879
the thighs, as in the outside of all of our body,

498
02:46:37.680 --> 02:46:49.280
can be very sensitive, sensitive to the touch, sensitive to temperature.

499
02:46:55.840 --> 02:47:04.399
And inside your thighs bones, there's the muscle, there's the blood, vessels,

500
02:47:04.559 --> 02:47:10.399
the ar trees, all this stuff that's inside your thighs.

501
02:47:14.680 --> 02:47:17.879
And I guess sometimes it'd be nice if you could

502
02:47:17.879 --> 02:47:23.239
actually put your fingers inside your thighs and a message,

503
02:47:25.600 --> 02:47:29.159
so you can message on the outside, of course, but

504
02:47:29.280 --> 02:47:32.360
to be able to get deep into the muscles and

505
02:47:32.479 --> 02:47:37.600
to be able to just message inside your thighs, message

506
02:47:37.639 --> 02:47:45.680
in the bones of your leg, massage in all the

507
02:47:45.879 --> 02:47:56.440
veins and just gently heaving your thighs, and you could

508
02:47:56.559 --> 02:48:04.360
move down message inside your knees, just messaging those bones,

509
02:48:05.360 --> 02:48:12.399
but with healing fingertips, spreading that healing energy deep into

510
02:48:12.520 --> 02:48:21.920
the joints of your knees. Of course, there's the back

511
02:48:22.200 --> 02:48:27.120
of your your knee, you know, the inside crease where

512
02:48:27.159 --> 02:48:34.559
your knee is. It's a very sensitive area, very it

513
02:48:34.639 --> 02:48:38.520
feels very nice when you stroke it. That might be

514
02:48:38.680 --> 02:48:42.600
because it's an area that's not really touched very often.

515
02:48:44.639 --> 02:48:51.520
It's almost like a hidden part, that crease in your legs.

516
02:48:51.639 --> 02:48:58.680
It's almost it's like a part that has a sensitivity,

517
02:48:58.760 --> 02:49:09.200
which is a little bit different. Of course, it's protected

518
02:49:09.319 --> 02:49:20.520
by your legs. So you can imagine putting your fingers

519
02:49:20.719 --> 02:49:30.079
into that crease in your legs, that fold in between

520
02:49:30.200 --> 02:49:35.280
your legs. You can just message with your fingertips. Imagine

521
02:49:35.280 --> 02:49:46.280
your fingertips going inside message in the muscle tissue. You

522
02:49:46.399 --> 02:49:52.399
can of course feel the bones of your knees heading

523
02:49:52.680 --> 02:50:05.360
through your fingertips, and then as you go down to

524
02:50:05.440 --> 02:50:08.280
your calf muscles. Now that's the part I'd like to

525
02:50:08.319 --> 02:50:13.719
be able to really put my fingertips deep inside my

526
02:50:13.920 --> 02:50:22.639
calf muscles, massage in every single tissue of that muscle,

527
02:50:24.200 --> 02:50:34.120
healing every part, and then doing the same for my shins,

528
02:50:37.319 --> 02:50:45.520
massage in gently stroking the bones, gently stroking them, healing

529
02:50:45.760 --> 02:50:49.840
in a loving way, because they deserve to be treated

530
02:50:52.879 --> 02:50:57.040
as the precious bones that they are, Because our legs

531
02:50:57.079 --> 02:51:00.360
are so precious as in all the other parts arts

532
02:51:00.399 --> 02:51:08.000
of our body, the more precious of any chul on

533
02:51:08.159 --> 02:51:24.440
the planet. When you start to think about your legs

534
02:51:24.600 --> 02:51:35.719
in this way, it can change your perspective. It might

535
02:51:35.920 --> 02:51:42.520
sound a bit a bit silly to start with the

536
02:51:42.680 --> 02:51:50.840
idea of having love for your legs, showing appreciation for

537
02:51:50.959 --> 02:51:57.040
your thighs, wanting to be able to put your hands

538
02:51:58.000 --> 02:52:04.840
in your thighs and message the muscles and the bones,

539
02:52:06.719 --> 02:52:12.440
and to get your fingers deep in there, releasing all tension.

540
02:52:15.319 --> 02:52:23.920
Just to show how much you care about your legs,

541
02:52:24.799 --> 02:52:28.559
how much you care for what your legs do for

542
02:52:28.719 --> 02:52:42.319
you regularly, your knees, your calves, your ankles, the strength

543
02:52:42.479 --> 02:52:50.520
of your ankles, considering how thin they are compared to

544
02:52:50.639 --> 02:52:57.360
the rest of your legs, especially your thighs. Yeah, they're

545
02:52:57.479 --> 02:53:09.760
so strong, so flexible, absolutely amazing things. Your ankles are

546
02:53:13.600 --> 02:53:18.680
truly a gift because of what they do for you,

547
02:53:24.159 --> 02:53:31.120
supporting all that weight, regardless of how what weight you are,

548
02:53:32.280 --> 02:53:37.079
even if you only ate stone, there's still a lot

549
02:53:37.120 --> 02:53:43.799
of weight for these little ankles. Now, I'm a lot

550
02:53:44.040 --> 02:53:53.959
heavier than eight stone double down, yet my ankles support

551
02:53:54.040 --> 02:54:01.399
my body all the time. Although I do give off

552
02:54:01.440 --> 02:54:07.079
a sigh of relief when I sit down. That's my

553
02:54:07.120 --> 02:54:16.879
whole legs do my feet feet also go, my toes clap.

554
02:54:18.079 --> 02:54:46.559
We're so happy. Your legs really are amazing. And I

555
02:54:46.719 --> 02:54:50.600
know that talking about talking about your legs is probably

556
02:54:53.120 --> 02:54:57.799
possibly among the most most boring things I've ever heard

557
02:54:57.840 --> 02:55:06.239
anyone say. Possibly you're boring or not. Everything I said

558
02:55:06.360 --> 02:55:23.040
is true. Your legs are amazing. Your legs deserve not

559
02:55:23.440 --> 02:55:41.879
just respect, they deserve to relax deeply. They deserve to

560
02:55:42.040 --> 02:55:47.280
take some time out of the day to just let

561
02:55:47.479 --> 02:56:23.399
go completely. The legs really can relax. And because the

562
02:56:23.559 --> 02:56:28.040
legs are so such a most, you know, very important

563
02:56:28.719 --> 02:56:33.239
part of your body. When you relax your legs, the

564
02:56:33.360 --> 02:56:44.559
rest of your body also naturally follows in that journey

565
02:56:44.680 --> 02:56:56.399
of comfort. I can feel it in my hips. My

566
02:56:56.600 --> 02:57:03.920
hips feel really loose, and also my lwer back as well.

567
02:57:05.959 --> 02:57:11.680
My lower back really feels it feels stretched, even though

568
02:57:11.719 --> 02:57:15.360
I'm just sitting in a chair and there's no stretching

569
02:57:18.079 --> 02:57:20.879
as far as I'm aware that I'm doing. But it's

570
02:57:20.920 --> 02:57:23.799
almost as if the muscles are just relaxed so much

571
02:57:25.040 --> 02:57:30.600
that there is a natural stretch as the tension has

572
02:57:31.520 --> 02:57:51.959
reduced a lot. And I'm now going to count down

573
02:57:52.079 --> 02:58:01.520
from ten down to one, and you can continue to

574
02:58:01.680 --> 02:58:32.639
fill wonderfully relaxed ten nine, eight, seven, six, five, four

575
02:58:36.000 --> 02:59:02.639
three two, one, relax. Just going to count down the

576
02:59:02.879 --> 02:59:07.360
fire down to one. And as a countdown, if you

577
02:59:07.520 --> 02:59:14.399
just focus on the numbers, just the numbers counting down,

578
02:59:15.479 --> 02:59:24.600
and notice how you feel in this moment as you

579
02:59:24.760 --> 02:59:32.280
hear the numbers counting down, knowing that those numbers counting

580
02:59:32.360 --> 02:59:42.520
down represent you feeling calmer, not just in your body,

581
02:59:42.680 --> 02:59:51.040
but also relaxing your mind. Just notice how you feel.

582
02:59:51.920 --> 02:59:57.840
There's nothing to do, there's nothing to say, there's nothing

583
02:59:57.959 --> 03:00:41.000
to think about, starting with number five, four three two one.

584
03:00:50.399 --> 03:00:50.559
Man.

585
03:00:50.639 --> 03:01:02.879
As you notice the gradual letting go that the tension

586
03:01:03.120 --> 03:01:10.239
in your body, you may also begin to notice and

587
03:01:10.399 --> 03:01:19.399
be aware of how your mind is starting to slow down.

588
03:01:21.920 --> 03:01:28.239
This is just a natural thing that happens. It's not

589
03:01:28.479 --> 03:01:33.639
really a special procedure. It's just natural because as your

590
03:01:34.959 --> 03:01:40.920
body relaxes, your mind also starts to relax. And the

591
03:01:41.040 --> 03:01:44.680
more your mind relaxes, the more your body relaxes. It's

592
03:01:44.840 --> 03:01:56.920
just a continuous circle of relaxation. And is that calmness

593
03:01:57.120 --> 03:02:04.280
that comes from relative quietness. You know, even even if

594
03:02:04.319 --> 03:02:11.879
there's background sounds either your side, online, it's still going

595
03:02:12.000 --> 03:02:17.040
to be quite calm. You know, you haven't got the

596
03:02:17.159 --> 03:02:22.319
television on, there's no music in the background, unless you're

597
03:02:22.360 --> 03:02:29.879
listening to the recording with music, of course, you're very

598
03:02:30.120 --> 03:02:32.000
likely not going to be sitting in a room with

599
03:02:32.079 --> 03:02:36.879
other people. Of course you might be, but generally it's

600
03:02:37.559 --> 03:02:39.799
more ideal if you can do this on your own,

601
03:02:41.520 --> 03:02:51.559
so no distractions, and when you stop thinking about stuff,

602
03:02:58.159 --> 03:03:08.440
relaxation automatically rises, a sense of comfort starts to grow,

603
03:03:12.959 --> 03:03:19.639
and without trying to build it up into something fantastical

604
03:03:20.040 --> 03:03:31.760
or something magical, this is just a natural process, something

605
03:03:31.920 --> 03:03:42.920
that's easy to accomplish. In fact, it's almost the sense

606
03:03:43.000 --> 03:03:49.799
of relaxing completely happens really when you put no effort

607
03:03:50.159 --> 03:03:54.040
into it. It's not something that you can really force.

608
03:03:56.680 --> 03:04:06.040
It's something that happens naturally. And part of the process

609
03:04:06.440 --> 03:04:17.639
of this recording and others is simply two allow you

610
03:04:20.040 --> 03:04:30.879
to take advantage of this space, this time, to just

611
03:04:35.079 --> 03:04:42.639
let go, to just be here, to be in tune

612
03:04:46.319 --> 03:04:58.399
with how you feel, yet with the intention of wanting

613
03:04:58.719 --> 03:05:09.120
to really acts deeply and maybe even to fall asleep,

614
03:05:10.280 --> 03:05:15.440
depending on what it is that you wish for yourself

615
03:05:17.200 --> 03:05:32.280
in this moment. As we know, relaxing is the majority

616
03:05:33.520 --> 03:05:37.959
of the process of falling asleep. The actual falling asleep

617
03:05:38.040 --> 03:05:46.680
part is a tiny bit at the end. The deeper relaxed,

618
03:05:46.959 --> 03:06:08.559
do you become the easier you find yourself drifting. You

619
03:06:08.680 --> 03:06:15.680
can also, if you choose, stay focused on my voice

620
03:06:17.479 --> 03:06:44.280
and really enjoy the process of gradually relaxing each muscle

621
03:06:48.879 --> 03:07:15.760
in your body effortlessly and just observing the sensation of

622
03:07:16.000 --> 03:07:31.639
letting go completely. This time, I'm going to count from

623
03:07:31.840 --> 03:07:42.040
six down to one, and you can notice your mind

624
03:07:44.680 --> 03:07:52.399
calming down more with each number that you hear me

625
03:07:52.680 --> 03:10:40.639
say naturally, feeling calm and slow and peaceful, six, five, four, three, two, one,

626
03:11:01.799 --> 03:11:11.360
being aware of how your mind has slowed right down,

627
03:11:14.639 --> 03:11:38.040
sinking deeply into relaxation. And as you focus on your mind,

628
03:11:38.319 --> 03:11:48.280
you may notice that there are some thoughts still there,

629
03:11:50.879 --> 03:12:00.440
maybe some stubborn thoughts that for some reason perhaps need

630
03:12:00.479 --> 03:12:15.680
your attention. So what you can do is send love

631
03:12:15.920 --> 03:12:29.559
to those thoughts. Sprinkle those thoughts with love like all

632
03:12:29.719 --> 03:12:35.319
petals from a flower. Just sprinkle it over them, petals

633
03:12:35.399 --> 03:12:43.000
filled with love towards those thoughts, to let those thoughts.

634
03:12:42.840 --> 03:12:43.239
Know that.

635
03:12:45.440 --> 03:12:50.920
You're not abandoned in them. You just need them. You

636
03:12:51.079 --> 03:13:02.799
require them to just calm down, slow down, quiet down.

637
03:13:06.479 --> 03:13:06.879
For now.

638
03:13:14.760 --> 03:13:19.760
So as you focus on those remaining thoughts, as we

639
03:13:19.959 --> 03:13:25.200
count down this time from seven down to one, with

640
03:13:25.360 --> 03:13:39.239
each number. Just imagine sprinkling those flower petals of love, kindness,

641
03:13:40.840 --> 03:13:52.680
gratitude over those thoughts, which will allow them to just

642
03:13:54.120 --> 03:14:09.079
melt away and relax deeply. With every number, they thoughts

643
03:14:09.239 --> 03:16:16.920
would become more and more relaxed, starting with number seven, six, five, four, three, two,

644
03:16:35.680 --> 03:17:10.280
one needing. Now, notice how relaxed you're feeling in your body.

645
03:17:18.639 --> 03:17:31.879
We're going to focus on your hands, because the more

646
03:17:32.000 --> 03:17:38.399
relaxed your hands are, the more relaxed your body.

647
03:17:39.000 --> 03:17:39.920
And mind are.

648
03:17:54.840 --> 03:18:00.920
And this you focus on your hands and your fingers.

649
03:18:06.440 --> 03:18:11.200
There's nothing needed to be done. There's no clenching of

650
03:18:11.479 --> 03:18:15.799
fists or dents in the fingers or anything like that.

651
03:18:23.280 --> 03:18:37.520
It's just noticing and focusing on your hands, noticing how

652
03:18:37.600 --> 03:18:58.719
they feel. Because the more relaxed do your hands feel,

653
03:19:02.239 --> 03:19:11.399
the calmer your mind feels, and the more comfort you

654
03:19:11.639 --> 03:19:34.879
feel throughout your body. And you may have already noticed

655
03:19:39.200 --> 03:20:14.319
your mind is starting to dress like since just on

656
03:20:14.479 --> 03:20:31.879
your hands and fingers, allowing them to experience a real

657
03:20:32.520 --> 03:20:40.120
deepening of that relaxation in your hands and fingers.

658
03:20:45.639 --> 03:20:46.200
More.

659
03:20:49.159 --> 03:21:08.600
And more relaxed. With each number from eight down to one,

660
03:21:13.680 --> 03:21:23.520
you can almost feel that healing and relaxing energy spreading

661
03:21:24.719 --> 03:21:32.319
into your hands and fingers, becoming.

662
03:21:36.200 --> 03:21:37.799
Year more.

663
03:21:39.719 --> 03:21:55.399
Relaxing with each number you hear, going down from eight

664
03:21:56.239 --> 03:24:53.200
down to one, drifting, drifting again, starting with number eight, seven, six, five, four, three,

665
03:26:13.000 --> 03:26:22.319
just being here now, nothing to think about, nothing to do,

666
03:26:23.920 --> 03:26:37.879
nothing to say, and everything just feels calmer. And this

667
03:26:38.159 --> 03:26:45.760
is your natural state of being. This is how you

668
03:26:46.040 --> 03:26:52.280
just normally feel when you take away all of that

669
03:26:52.719 --> 03:27:00.000
other stuff that we add, you know, things like stress,

670
03:27:00.159 --> 03:27:15.280
some worrying and overthinking and the anxiety, tension, just generally

671
03:27:15.479 --> 03:27:21.600
thinking about stuff. You take that away, which is what

672
03:27:21.760 --> 03:27:33.639
we do. What we do now you're left with a

673
03:27:33.760 --> 03:27:42.600
real sense of peacefulness, which comes to you very quickly

674
03:27:46.799 --> 03:27:57.639
because ultimately it's just a feeling, a feeling of comfort.

675
03:28:01.280 --> 03:28:04.559
It's almost as if you've gone inside yourself and you've

676
03:28:04.680 --> 03:28:19.319
found a special place where everything is peaceful, a place

677
03:28:19.520 --> 03:28:27.399
where you can feel relaxed and your natural sense of comfort,

678
03:28:30.559 --> 03:28:37.959
a place where you can be you, where you can

679
03:28:38.719 --> 03:28:45.360
accept yourself for who you are, a place where you're

680
03:28:45.399 --> 03:28:55.840
not trying to please anybody else ever, a place where

681
03:28:56.000 --> 03:29:05.399
you can actually not just love yourself, but in some

682
03:29:05.559 --> 03:29:13.200
ways more importantly, you can like yourself, appreciate.

683
03:29:13.959 --> 03:29:15.000
Who you are.

684
03:29:23.879 --> 03:29:30.479
That sense of gratitude is in the air all around you.

685
03:29:38.120 --> 03:29:45.959
That's also a place where you can actually feel the

686
03:29:46.319 --> 03:30:01.559
healing energy soaking into your body. Healing energy soaking into

687
03:30:01.680 --> 03:30:11.680
your body, and that healing energy spreads through your veins,

688
03:30:15.440 --> 03:30:22.319
traveling to each and every single part of your body,

689
03:30:28.200 --> 03:30:32.840
and you start to realize that actually, that healing energy,

690
03:30:35.319 --> 03:30:41.719
it's not just entered into your brain, it's become part

691
03:30:42.239 --> 03:30:53.520
of your brain, and that spinal fluid is now mixed

692
03:30:53.639 --> 03:31:04.760
with healing energy, not just allowing you to feel so

693
03:31:05.000 --> 03:31:16.879
much more relaxed and healthy in this moment, but also

694
03:31:19.840 --> 03:31:27.319
you start to realize to actually, what's happening now with

695
03:31:27.479 --> 03:31:37.120
that healing, relaxing energy spreading through your body, It's actually

696
03:31:37.559 --> 03:31:47.760
changing your life. It's actually changing the way you're going

697
03:31:47.879 --> 03:31:54.639
to feel not just now, but tomorrow and the next day.

698
03:31:56.559 --> 03:32:04.040
As your health improves, not just your physical health, but

699
03:32:04.159 --> 03:32:11.600
your mental health. Things that used to bother you in

700
03:32:11.719 --> 03:32:19.280
the past, for some reason, no longer have the effect

701
03:32:19.799 --> 03:32:28.719
that they used to because something has changed deep within you.

702
03:32:33.799 --> 03:32:40.200
Maybe things that used to cause you to feel anger

703
03:32:44.040 --> 03:32:54.120
no longer have that power to control you the way

704
03:32:54.200 --> 03:33:03.319
they seem to be able to before you realize that

705
03:33:03.520 --> 03:33:16.239
you're the one who decides what affects you. You're the

706
03:33:16.360 --> 03:33:27.040
one who decides to feel relaxed and calm when you

707
03:33:27.360 --> 03:33:45.319
choose to enjoy noticing these natural developments of healing, continuing

708
03:33:45.719 --> 03:33:59.639
to grow and improve your life day by day, including

709
03:33:59.719 --> 03:34:12.200
of course orser ability to relax so much easier and

710
03:34:12.600 --> 03:34:21.719
sleep in. It's the most natural thing in the world

711
03:34:23.200 --> 03:34:31.520
to you, because falling asleep is something that you've done

712
03:34:34.559 --> 03:34:42.239
so many times in your life, and you know that

713
03:34:42.440 --> 03:34:47.680
you were born, as we all were, with the ability

714
03:34:49.319 --> 03:34:59.600
to fall asleep naturally. We were born with that ability

715
03:35:02.559 --> 03:35:16.840
the just drift off into a deep, healing sleep. Even

716
03:35:16.879 --> 03:35:21.639
when we're kids, sometimes will fall asleep when we don't

717
03:35:21.680 --> 03:35:27.639
even want to try to take a stay awake. Maybe

718
03:35:27.719 --> 03:35:31.079
it's a birthday in the morning, or it's Christmas or

719
03:35:31.920 --> 03:35:35.000
holiday or something we look forward to. We don't want

720
03:35:35.040 --> 03:35:39.559
to go to sleep. But the more we want to

721
03:35:39.600 --> 03:35:48.879
stay awake, the more we just start to drift. And

722
03:35:49.000 --> 03:35:52.959
the more you fight drifting, the more you try to

723
03:35:53.040 --> 03:35:58.040
stop yourself and drift in a safe the deeper and

724
03:35:58.239 --> 03:36:09.840
stronger that drifting. Because because we're born not just with

725
03:36:10.040 --> 03:36:16.479
the need to relax, deeply and to naturally fall asleep.

726
03:36:19.719 --> 03:36:33.040
But it's our birthright, it's part of our DNA, and

727
03:36:33.280 --> 03:36:38.760
sometimes as we get older in life, perhaps at times

728
03:36:39.639 --> 03:36:52.639
we have forgotten that relaxing completely. It's not only a

729
03:36:52.920 --> 03:37:17.120
wonderfully pleasant experience, it's also really easy. It's very very

730
03:37:17.639 --> 03:37:23.120
easy to let go, because that's all it is.

731
03:37:23.319 --> 03:37:23.799
It is just.

732
03:37:27.319 --> 03:37:38.719
Deciding to let go. And when you press the play

733
03:37:38.840 --> 03:37:49.079
button on my recordings, you have given permission for my

734
03:37:49.360 --> 03:37:57.440
voice to relax you. When you press that play button,

735
03:37:58.440 --> 03:38:06.879
you have given me permission for my words to affect

736
03:38:09.399 --> 03:38:21.319
you in a positive, only a positive way, opening up.

737
03:38:26.440 --> 03:38:27.040
Your mind.

738
03:38:28.840 --> 03:38:49.600
Two useful and healing suggestions that can have such an

739
03:38:49.680 --> 03:39:01.959
amazing effect on how you feel right now, as well

740
03:39:04.719 --> 03:39:12.600
as those changes that continue long after the recording ends.

741
03:39:14.360 --> 03:39:30.000
Those changes within you to continue to flourish and grow, transforming.

742
03:39:29.840 --> 03:39:30.760
Your life.

743
03:39:32.680 --> 03:39:44.760
In a positive, beautiful way, allowing you to move forward

744
03:39:45.239 --> 03:39:51.920
in your life in the direction that you choose for yourself.

745
03:40:01.040 --> 03:40:13.000
And this feeling, this feeling that you can experience of safety, comfort, calmness,

746
03:40:20.840 --> 03:40:34.760
just feels so nice. It's such a healthy place to be,

747
03:40:42.639 --> 03:40:56.440
and that positivity grows within you each and every day

748
03:40:59.479 --> 03:41:09.319
moving forward you're going to find that you're more relaxed

749
03:41:11.639 --> 03:41:24.000
physically and in your mind is more relaxed. And it's

750
03:41:24.079 --> 03:41:29.600
not that you're thinking slower, it's just that your mind

751
03:41:29.719 --> 03:41:41.559
will be less clogged up with unnecessary negativity because from

752
03:41:41.680 --> 03:41:51.959
now on, your mind rejects negativity. From now on, you're

753
03:41:52.000 --> 03:42:02.840
going to start noticing when negativity arises, and you can

754
03:42:03.040 --> 03:42:16.959
just say stop, stop, and that negativity will turn around

755
03:42:17.559 --> 03:42:36.920
and leave you alone. Stop and that negativity will disappear.

756
03:42:45.120 --> 03:42:51.559
And as you notice that you feel way more relaxed

757
03:42:53.000 --> 03:43:08.360
than you probably expected, you can now congratulate yourself because

758
03:43:08.559 --> 03:43:14.959
you're the person that has done this. You are the

759
03:43:15.079 --> 03:43:20.840
one that has opened your mind up to the simple facts.

760
03:43:24.239 --> 03:43:29.280
You can feel more relaxed in your body and in

761
03:43:29.399 --> 03:43:41.399
your mind. You've opened your mind up to the birthright

762
03:43:41.600 --> 03:43:50.159
of being able to just fall asleep easily when you choose.

763
03:43:58.879 --> 03:44:06.000
And that's a nice don't you think it feels nice?

764
03:44:06.120 --> 03:44:15.479
Doesn't it? To feel calm? All that healing energy is

765
03:44:15.600 --> 03:44:26.440
spreading through your body and your mind to spend time

766
03:44:28.760 --> 03:44:44.680
a special place where negativity can no longer enter. Negativity

767
03:44:44.879 --> 03:44:53.840
is banned. It's bad, it's not allowed entryue, doesn't it doesn't.

768
03:44:53.920 --> 03:44:57.879
This doesn't deserve to be here. It doesn't belong here.

769
03:45:01.639 --> 03:45:16.520
Negativity has no place in your life, which makes room

770
03:45:16.680 --> 03:45:47.639
feel more comfort, more healing, more relaxation, more peace. It

771
03:45:47.760 --> 03:45:59.399
feels nice, doesn't it? Just the let go with everything.

772
03:46:13.079 --> 03:46:17.440
I'm gonna count down now from twenty down to one.

773
03:46:20.840 --> 03:46:27.360
You can continue to relax. If you choose, you can

774
03:46:30.559 --> 03:46:41.000
drift to sleep with every number you hear me say,

775
03:46:45.360 --> 03:46:52.680
you can fill twice as relaxed, or if you choose,

776
03:46:52.840 --> 03:47:44.479
you can fill twice to sleeping now twenty nineteen, eighteen, seventeen, sixteen,

777
03:47:51.879 --> 03:49:08.200
fifteen four, fourteen thirteen to twelve eleven, ten, nine, eight, seven, six,

778
03:49:16.719 --> 03:50:02.559
five four. This is your time to just take a break,

779
03:50:07.200 --> 03:50:18.239
your time to relax, to allow your mind to slow down,

780
03:50:26.959 --> 03:50:41.000
to give yourself a permission to take a break from everything.

781
03:50:45.719 --> 03:50:50.200
And you're the only person that can make that decision.

782
03:50:53.079 --> 03:50:53.799
You're the only.

783
03:50:53.719 --> 03:50:56.079
Person that can actually tell your mind.

784
03:51:00.600 --> 03:51:15.399
To just relax, to just take some time.

785
03:51:17.079 --> 03:51:28.920
Off so that you can focus on your body, getting

786
03:51:29.280 --> 03:51:43.639
in touch with how you feel physically and in the

787
03:51:43.799 --> 03:51:51.879
process of this body scan where you focus on different

788
03:51:51.959 --> 03:52:01.840
parts of your body, those arts that you focus on

789
03:52:02.559 --> 03:52:13.959
and observe even though you're not purposely requesting for those

790
03:52:14.159 --> 03:52:19.760
parts of your body to relax, it's kind of expected.

791
03:52:21.319 --> 03:52:26.920
You expect when you listen to my voice to feel

792
03:52:27.920 --> 03:52:41.600
more relaxed naturally, because when you're listening to me, your

793
03:52:41.680 --> 03:52:53.920
attention is focused on my words, and as my words

794
03:52:54.879 --> 03:53:05.079
guide you to focus on those parts of your body,

795
03:53:08.879 --> 03:53:31.000
your focus increases, which actually calms your mind. And when

796
03:53:31.079 --> 03:53:50.399
your mind calms down, your body relaxes. And when your

797
03:53:50.479 --> 03:54:14.079
body calms down, your mind relaxes. And even though you

798
03:54:14.120 --> 03:54:22.920
have not really started the focus on your body, you

799
03:54:23.079 --> 03:54:33.920
can already feel that healing energy spreading through your body,

800
03:54:38.840 --> 03:54:46.040
pushing out stress and tension.

801
03:54:49.760 --> 03:54:50.639
Healing.

802
03:54:52.159 --> 03:54:58.959
All the parts of your body, including your skin, your bones,

803
03:55:00.479 --> 03:55:06.680
your blood, all of your organs inside your body, all

804
03:55:06.760 --> 03:55:13.280
of the muscles, all of the fat, all of everything,

805
03:55:15.120 --> 03:55:21.319
every hair on your body is filled with that healing energy.

806
03:55:29.319 --> 03:55:37.040
And when your brain it fills with that healing energy,

807
03:55:45.040 --> 03:56:09.520
the feeling of comfort and relaxation increases, deeply increases in

808
03:56:09.680 --> 03:56:23.600
a way to your mind starts to feel perhaps bit

809
03:56:24.079 --> 03:56:37.000
drowsy because it's not needed, and it may start.

810
03:56:39.879 --> 03:56:40.840
To drift.

811
03:56:49.319 --> 03:56:55.959
If that's what's needed. So, if you're listening to this

812
03:56:58.079 --> 03:57:02.280
and what you need is deeply relaxation, that's what you get.

813
03:57:04.479 --> 03:57:05.959
If what you need is.

814
03:57:07.680 --> 03:57:14.639
To fall asleep naturally and easily, that your mind drifts,

815
03:57:17.159 --> 03:57:30.920
that's also what will happened. Because by pressing that play

816
03:57:31.040 --> 03:57:36.440
button on the podcast and listening to me, you give

817
03:57:36.719 --> 03:57:49.799
permission your body and your mind. In fact, you give

818
03:57:49.879 --> 03:57:54.040
the command to your body and your mind.

819
03:57:54.040 --> 03:57:55.280
To relax.

820
03:57:58.559 --> 03:58:07.319
Deeply and to drift off to sleep if that's what

821
03:58:07.719 --> 03:58:09.159
you want.

822
03:58:12.319 --> 03:58:12.760
Or need.

823
03:58:20.440 --> 03:58:26.120
And as I focus on the different parts of your body,

824
03:58:31.079 --> 03:58:35.120
you may start to just drift.

825
03:58:39.200 --> 03:58:42.479
And then you come back again and you hear.

826
03:58:42.440 --> 03:58:47.040
Me talking, and I'm focusing on a different parts of

827
03:58:47.120 --> 03:59:02.200
your body, you may find yourself drifting. Don't realize you

828
03:59:02.399 --> 03:59:10.600
drifting until you stop drifting and you're alert again to

829
03:59:10.799 --> 03:59:16.760
my voice focusing on a different part of your body,

830
03:59:18.040 --> 03:59:28.520
starts to relax, then deeper, because that drifting is basically

831
03:59:28.760 --> 03:59:41.079
you already into sleep, Zige. And the more you drift,

832
03:59:41.879 --> 03:59:50.000
the longer you drift, and the longer you dreft. Eventually

833
03:59:51.799 --> 04:00:02.680
that drifting continues into sleep, and that's the last you remember.

834
04:00:04.319 --> 04:00:05.440
Until you wake up.

835
04:00:09.799 --> 04:00:14.879
In your own time, when you experience the right amount

836
04:00:15.040 --> 04:00:23.879
of sleep for you. Because when you do, and if

837
04:00:23.959 --> 04:00:34.440
you do it, fall asleep. It's extremely pleasant, so relaxing,

838
04:00:37.520 --> 04:00:57.680
so deep, healing sleep. It feels so nice to relax

839
04:00:57.959 --> 04:01:09.159
into own body and mind as you feel that heathing

840
04:01:09.440 --> 04:01:23.399
energy is spreading through it, relaxing news, so deeply, relaxing new, so.

841
04:01:25.479 --> 04:01:26.600
So deeply.

842
04:01:35.799 --> 04:01:52.040
We start to focus on your eyes, moving down to

843
04:01:52.200 --> 04:02:34.920
your jaw. Now you make a sholders a hand, vegus,

844
04:02:42.239 --> 04:03:23.200
your chest, the stomach, you're back, spine, you, it's you, legs,

845
04:03:31.040 --> 04:04:09.280
your feet, you joic, feding, eating, breathing and growing inside

846
04:04:09.639 --> 04:04:23.159
your body, feeling you up. Now let's focus again on

847
04:04:23.360 --> 04:04:31.200
parts of your body. Focusing this time on your forehead.

848
04:04:37.680 --> 04:04:46.920
Now on your mouth, your lips, your tongue, the whole

849
04:04:47.000 --> 04:05:08.360
of your mouth. F just then on your fingers. Maybe

850
04:05:08.719 --> 04:05:12.959
you could move your fingers a little bits. You can

851
04:05:14.040 --> 04:05:28.680
focus on each one individually, both hands, and even though

852
04:05:28.920 --> 04:05:33.920
if you focus on both of your hands now they

853
04:05:34.040 --> 04:05:42.360
almost seem to just melt into one. Maybe it's your

854
04:05:42.479 --> 04:05:50.120
right hand, start in your left hand and almost as

855
04:05:50.200 --> 04:06:07.479
if just mixed together. Focusing on your knees. I'm just

856
04:06:08.000 --> 04:06:30.399
noticing how your knees fell. Now focusing on your elbows.

857
04:06:33.200 --> 04:06:45.600
Focusing on both of your elbows. Just observing the feeling

858
04:06:48.319 --> 04:07:20.200
of your elbows now focusing absurd what do you mack

859
04:07:30.200 --> 04:07:32.200
feeling the energy.

860
04:07:34.399 --> 04:07:35.840
The back you back.

861
04:08:06.959 --> 04:08:28.799
Absurd? To ankles, be aware of physical sensations new.

862
04:08:28.959 --> 04:09:30.559
Ankles ninety sen.

863
04:09:32.680 --> 04:09:51.159
No your toes, who do you think being aware? Now?

864
04:09:53.559 --> 04:09:54.520
Your tooth.

865
04:09:57.040 --> 04:10:01.680
Fo right now?

866
04:10:32.719 --> 04:11:07.040
Not toe sin high, entire body fails noticing your mind

867
04:11:10.479 --> 04:11:58.520
feels now letting go, lett him go, letting go everything,

868
04:12:06.840 --> 04:12:48.639
letting go, letting go, letting go verything everything. I'm gonna

869
04:12:48.680 --> 04:12:52.479
start now, and I would like it just, first of all,

870
04:12:52.680 --> 04:12:54.200
just to see yourself.

871
04:12:55.399 --> 04:12:56.239
Lying down.

872
04:12:57.639 --> 04:13:03.200
On that message table, lying on your front. Your head

873
04:13:03.280 --> 04:13:11.719
is supported, your arms are supported, and you feel comfortable

874
04:13:12.200 --> 04:13:21.399
and breathing. It's really easy, and you feel you feel

875
04:13:21.479 --> 04:13:24.840
confident in how you look as well. So there's none

876
04:13:24.879 --> 04:13:31.159
of that issue of body problems or shyness because I'm

877
04:13:31.200 --> 04:13:39.319
a professional and this is a therapy session, so none

878
04:13:39.360 --> 04:13:49.280
of that stuff matters whatsoever. This is about you. This

879
04:13:49.479 --> 04:13:56.840
is about how you feel and how you can enjoy

880
04:13:57.799 --> 04:14:02.079
that sense of comfort and relafe station that comes from

881
04:14:03.479 --> 04:14:08.559
letting go and allowing my hands and my finger is

882
04:14:09.120 --> 04:14:21.200
to relax you by a message, your body. Someone starts

883
04:14:21.239 --> 04:14:26.040
off just by placing my hands on the back of

884
04:14:26.120 --> 04:14:30.840
your head, just gently, just so you can feel what

885
04:14:31.000 --> 04:14:39.479
my hands feel like really on you, so you can

886
04:14:39.520 --> 04:14:41.840
maybe feel the warmth of my hands on the back

887
04:14:41.879 --> 04:14:47.479
of your head. With my hands to the side of

888
04:14:47.559 --> 04:14:52.040
your head, not pressing, but just holding there very gently,

889
04:14:55.000 --> 04:14:58.000
maybe over your ears, and a little bit on your face,

890
04:14:59.239 --> 04:15:04.479
just so you can feel my hands so you can

891
04:15:04.559 --> 04:15:17.760
become accustomed to them. And now put my hands on

892
04:15:17.840 --> 04:15:22.079
the back of your head again and gently let them

893
04:15:22.239 --> 04:15:34.559
slide down onto the back of your neck. You can

894
04:15:34.639 --> 04:15:44.440
feel my hands gently stroke in the back of your

895
04:15:44.559 --> 04:15:51.280
neck to start with, just so you can get used

896
04:15:51.360 --> 04:15:56.280
to the the feeling my hands on your skin, get

897
04:15:56.280 --> 04:16:04.639
accustomed to realize that you're safe and it's all good,

898
04:16:05.000 --> 04:16:14.520
it's all fine. And I'm going to start gently massaging

899
04:16:15.319 --> 04:16:32.159
the muscles in the back of your neck with both hands. Now,

900
04:16:32.239 --> 04:16:38.520
this is a very trusting situation really, because our necks

901
04:16:38.559 --> 04:16:42.879
are so fragile and to have someone have their hands

902
04:16:43.559 --> 04:16:48.559
around your neck in that way can sometimes be problematic

903
04:16:48.680 --> 04:16:54.239
for people, which is why massages are quite good, because

904
04:16:54.280 --> 04:17:02.840
it allows you to relax and to get in touch

905
04:17:03.079 --> 04:17:19.959
with trust, to feel peaceful and calm, and there's a

906
04:17:20.079 --> 04:17:22.040
massage the sides.

907
04:17:21.799 --> 04:17:22.360
Of your neck.

908
04:17:23.120 --> 04:17:31.920
Gently moving from the bottom of your neck, you would

909
04:17:31.920 --> 04:17:34.440
be sort of near where your shoulders start, I guess,

910
04:17:35.360 --> 04:17:41.799
all the way up to your jaw. Who is kind

911
04:17:41.799 --> 04:17:46.959
of an area the side of your neck, and of

912
04:17:47.079 --> 04:17:49.920
course it's a lot longer than in front of your neck.

913
04:18:02.959 --> 04:18:10.000
The message in the back of your neck, especially that

914
04:18:10.239 --> 04:18:19.680
area where perhaps we hold tension, and there's that area's message.

915
04:18:20.040 --> 04:18:24.120
You can actually feel a sense of release in the

916
04:18:24.200 --> 04:18:32.079
back of your neck and maybe you can breathe it

917
04:18:32.200 --> 04:18:38.120
out as well. Notice how it feels. Notice how you feel.

918
04:18:48.000 --> 04:18:51.639
Then moving down to that area between your neck and

919
04:18:51.719 --> 04:19:01.840
your shoulders, that musty area, starting to message that area

920
04:19:01.920 --> 04:19:06.239
on both sides. I mean, this would be the area

921
04:19:06.360 --> 04:19:08.920
that a lot of people would message if they were

922
04:19:09.000 --> 04:19:13.920
going to give you, like a shoulder message. Even that's

923
04:19:14.319 --> 04:19:17.719
not technically the shoulders, but it's all the muscles that

924
04:19:17.920 --> 04:19:24.079
lead to the shoulders from the neck and the game

925
04:19:24.239 --> 04:19:29.799
that can hold a tension and stress. And when massaged

926
04:19:30.719 --> 04:19:37.959
sometimes a nice deep message is useful, and you decide

927
04:19:38.120 --> 04:19:55.319
how deep that message is and just allow our knuckles

928
04:19:56.440 --> 04:20:00.559
just to dig in to get to those muscle sosten

929
04:20:00.680 --> 04:20:11.639
toil really relaxed all the time, being firm yet gentle

930
04:20:13.120 --> 04:20:30.840
with you and just stroking down the area to your

931
04:20:30.920 --> 04:20:42.680
actual shoulders, moving to the muscles of your shoulders, and

932
04:20:42.879 --> 04:20:47.639
maybe initially just pulling up the shoulders a little bit

933
04:20:47.799 --> 04:20:51.040
off the table just to give you a little bit

934
04:20:51.079 --> 04:20:51.280
of a.

935
04:20:51.360 --> 04:21:02.200
Stretch, but very gently, and you've got the muscles at

936
04:21:02.239 --> 04:21:05.799
the front of your shoulders the sides of the back.

937
04:21:13.920 --> 04:21:18.360
Again, this is a part that can really take quite

938
04:21:18.360 --> 04:21:26.120
a bit of pressure, quite a bit of needing. If

939
04:21:26.559 --> 04:21:34.440
if you wish to really release the tension to really

940
04:21:34.559 --> 04:21:41.440
get into those muscles and let your fingers in there,

941
04:21:42.479 --> 04:21:48.040
they can feel really nice. Sometimes it's just being stroked

942
04:21:48.159 --> 04:21:57.959
gently or being massaged quite strongly. It can all be

943
04:21:58.040 --> 04:22:18.440
beneficial to the relaxation. Put the muscles in your shoulders. Now,

944
04:22:18.600 --> 04:22:28.040
as you move down your arms, we do one arm

945
04:22:28.120 --> 04:22:38.319
at a time, starting with your right arm. Well, idea

946
04:22:38.520 --> 04:22:42.840
is I just lift your arm up, just hold it

947
04:22:42.959 --> 04:22:48.440
to the side of it and where it still be attached,

948
04:22:50.440 --> 04:23:05.159
and I just message the tops of your arms all

949
04:23:05.159 --> 04:23:22.840
the way down to your forearms into your wrists, gently

950
04:23:23.200 --> 04:23:36.159
massaging that parts. The softer part which is the underpart

951
04:23:36.200 --> 04:23:42.200
of the arm, which leads to the crease in your elbow.

952
04:23:42.799 --> 04:23:58.200
The inside. It's much more sensitive skin. Sometimes just having

953
04:23:58.319 --> 04:24:17.159
that stroked, I feel really nice, pleasurable and relaxing. Now

954
04:24:17.319 --> 04:24:28.079
moving down to your right hand, just holding your hand

955
04:24:31.319 --> 04:24:41.120
with both of my hands, just pressing gently on the

956
04:24:41.200 --> 04:24:49.040
back of your hand and stretching your fingers ever slightly

957
04:24:52.360 --> 04:24:59.280
at the same time, pressing down and messaging each finger,

958
04:25:07.319 --> 04:25:09.600
and then starting to massage the.

959
04:25:09.799 --> 04:25:11.319
Palms of the hand.

960
04:25:18.040 --> 04:25:29.040
Just turning the hand gently, stretching it gently, and actually

961
04:25:29.159 --> 04:25:36.680
having your hand held can really be an emotional experience sometimes,

962
04:25:37.719 --> 04:25:42.520
even if it is a stranger, someone you don't know

963
04:25:42.799 --> 04:25:48.120
very well, like a massage person or a therapist. Maybe

964
04:25:50.159 --> 04:26:03.000
because it's intimate, you can feel nice. Yes, you can

965
04:26:03.079 --> 04:26:13.879
feel safe. And as I put that right arm back

966
04:26:14.000 --> 04:26:21.840
down where it was going, to do the same with

967
04:26:22.000 --> 04:26:34.040
your left arm, exactly the same, massage in the muscles

968
04:26:35.399 --> 04:26:37.200
your arm all way down.

969
04:26:38.440 --> 04:26:39.239
Do you rest.

970
04:26:43.159 --> 04:26:52.959
Stroking the inside of your arm, just being gentle or

971
04:26:53.040 --> 04:27:06.959
as firm as you require, and then massaging your left hand,

972
04:27:13.520 --> 04:27:23.559
stretching the fingers gently, massaging the palm of your left hand.

973
04:27:35.719 --> 04:28:04.280
You feel so so lxing, so comforting and just rest

974
04:28:04.440 --> 04:28:16.840
your left down, back down. Start to message your back,

975
04:28:18.600 --> 04:28:26.600
the biggest part of your body, starting at the top,

976
04:28:29.840 --> 04:28:33.799
starting again where we already be been, an area at

977
04:28:33.799 --> 04:28:36.399
the top in between your shoulders.

978
04:28:37.479 --> 04:28:38.239
And near your neck.

979
04:28:40.000 --> 04:28:44.440
Going back and message in that area again, but this

980
04:28:44.799 --> 04:28:58.360
time moving downwards, taking a downward stroke to the middle

981
04:28:58.399 --> 04:29:06.719
of your back, working from the outside inwards, massage in

982
04:29:06.879 --> 04:29:14.000
that your back, but the the outsides of your back

983
04:29:18.360 --> 04:29:33.920
parts where your arms will maybe rest against, almost the

984
04:29:34.079 --> 04:29:47.360
part that connects your front to your back. Just massaging

985
04:29:47.559 --> 04:29:55.079
down firmly but gently, as firm as you want.

986
04:29:58.559 --> 04:29:59.600
Moving down, and.

987
04:30:01.159 --> 04:30:02.559
We're going to cross a little bit.

988
04:30:02.479 --> 04:30:04.159
And move all the way down again.

989
04:30:05.520 --> 04:30:06.879
Be very gentle.

990
04:30:08.239 --> 04:30:08.959
Your ferm.

991
04:30:09.239 --> 04:30:19.440
If you choose, eventually you can get to the spine.

992
04:30:20.840 --> 04:30:25.479
We can message the muscles and either side of your spine.

993
04:30:25.959 --> 04:30:29.200
From the top of your neck all the way down.

994
04:30:31.760 --> 04:30:40.680
To your lower back. We can do that a few times.

995
04:30:43.760 --> 04:30:51.920
Sometimes people choose the knuckle or the two fingers and

996
04:30:52.079 --> 04:30:58.479
just go your side of the spine almost just push down,

997
04:30:59.319 --> 04:31:01.600
go all the way down to the bottom of the spine,

998
04:31:03.280 --> 04:31:12.959
each time releasing tension and opening up the body, stretching

999
04:31:14.120 --> 04:31:21.000
your body so that you feel more relaxed that at

1000
04:31:21.040 --> 04:31:37.360
the same time rejuvenated. And now I'm going to move

1001
04:31:37.479 --> 04:31:45.799
to one side, to your right side, and from the

1002
04:31:45.840 --> 04:31:52.000
bottom of your ribs to your pelvis, I'm gonna message

1003
04:31:53.079 --> 04:31:58.399
that area of your back. I'll stretch over the other

1004
04:31:58.520 --> 04:32:03.040
side and i will put all the muscles gently and

1005
04:32:03.239 --> 04:32:08.239
massage and push from one end that side or way

1006
04:32:08.319 --> 04:32:13.280
to my side to the middle of fact to where

1007
04:32:13.319 --> 04:32:20.000
your spine is. Massaging that side of your spine the

1008
04:32:20.079 --> 04:32:26.280
opposite side to where I'm standing. It's almost like kneading bread.

1009
04:32:28.680 --> 04:32:34.680
There's that big area which is firm. Yeah, there lots

1010
04:32:34.840 --> 04:32:43.760
there to message. Potentially one of the most important places

1011
04:32:44.760 --> 04:32:50.479
to actually have a message, because you really feel it,

1012
04:32:52.639 --> 04:32:57.600
really feel the release and the pleasure of having your

1013
04:32:57.680 --> 04:33:05.360
lower back massaged. It releases so much from your body

1014
04:33:06.880 --> 04:33:15.759
that's not useful, starting a healing process which will continue

1015
04:33:15.959 --> 04:33:28.360
long after this recording is over. The message in this

1016
04:33:28.520 --> 04:33:32.479
part of your body not only feels really good for you,

1017
04:33:33.880 --> 04:33:38.319
it's actually fun to do because it is, as I said,

1018
04:33:38.520 --> 04:33:43.599
like kneading bread. It's a part that you can really

1019
04:33:43.720 --> 04:33:48.080
get hold of and really message deeply.

1020
04:33:50.360 --> 04:34:00.520
If that's your choice. They're not going to move over

1021
04:34:00.639 --> 04:34:03.639
to the other side of your body and do the same.

1022
04:34:07.080 --> 04:34:15.159
With the opposite part of your rower back, kneeding and

1023
04:34:15.360 --> 04:34:23.599
messaging from your sides all the way to the middle

1024
04:34:23.639 --> 04:34:32.000
of your back where your spine is pressing and kneading,

1025
04:34:37.279 --> 04:34:42.639
firm and gentle at the same time. It feels so

1026
04:34:43.400 --> 04:34:56.560
releasing this mixture of pleasure, comfort, release, calmness, relaxation or

1027
04:34:56.720 --> 04:35:06.959
mixed together. Plus there's that feeling from your stomach that

1028
04:35:07.200 --> 04:35:11.919
is being stretched. Even though you're in your stomach now,

1029
04:35:12.560 --> 04:35:16.520
you can feel it stretched because that whole area is

1030
04:35:16.599 --> 04:35:27.880
connected to your stomach. Now we're going to move or

1031
04:35:28.040 --> 04:35:33.279
move further up to your top of your body and

1032
04:35:33.360 --> 04:35:41.080
I we did the same this time, starting with your

1033
04:35:41.200 --> 04:35:47.200
upper back, put my hands forward over and messing massage

1034
04:35:47.279 --> 04:35:54.159
in that area up to your spine, from the side

1035
04:35:54.200 --> 04:35:58.200
of your body up to your spine. So some of

1036
04:35:58.279 --> 04:36:05.319
that message area, the muscle tissue or whatever fatty tissue

1037
04:36:05.360 --> 04:36:10.959
even will be possibly from your chest. There's all connected,

1038
04:36:11.119 --> 04:36:17.479
the chest and the back connect together. I'm going to

1039
04:36:17.520 --> 04:36:21.040
be massage in and just pulling some of that skin

1040
04:36:22.360 --> 04:36:31.400
from your side up and massage in that area of

1041
04:36:31.560 --> 04:36:39.959
your upper back all the way to your spine, and

1042
04:36:40.119 --> 04:36:42.840
then I'll move down a bit and I'll continue with

1043
04:36:42.959 --> 04:36:45.799
the middle of your back, doing it exactly the same thing.

1044
04:36:49.680 --> 04:36:51.279
There's gentle or as.

1045
04:36:52.880 --> 04:36:54.040
Deep as you choose.

1046
04:37:02.799 --> 04:37:06.840
Now, I'll move the other side again and do the

1047
04:37:06.959 --> 04:37:11.159
except same thing with the top of your back on

1048
04:37:11.279 --> 04:37:20.520
the other side, from pretty much underneath your arm area

1049
04:37:20.680 --> 04:37:36.520
really to your spine, then continuing that all the way down,

1050
04:37:38.319 --> 04:37:55.159
including the lower your middle of your back. I'm gonna

1051
04:37:55.959 --> 04:38:02.520
go to your thighs, the backs of your thighs and

1052
04:38:02.639 --> 04:38:09.880
the sides of your thighs, starting with your right leg

1053
04:38:12.040 --> 04:38:18.840
and a side gym the back and the sides of

1054
04:38:19.000 --> 04:38:27.240
your thighs gently and firmly. There's a lot of muscles there.

1055
04:38:28.279 --> 04:38:31.000
It's an area that can be very tense at times

1056
04:38:31.720 --> 04:38:35.040
and maybe needs a little bit more pressure than the

1057
04:38:35.119 --> 04:38:35.880
rest of the body.

1058
04:38:36.919 --> 04:38:37.840
That's up to you.

1059
04:38:42.599 --> 04:38:48.279
And you can gently stroke the back of your legs

1060
04:38:48.439 --> 04:38:53.880
where you know, opposite your knee joint or underneath your

1061
04:38:53.959 --> 04:39:07.520
knee joints, very sensitive, gentle area, and working down to

1062
04:39:07.639 --> 04:39:16.880
your calf muscles. Massage in your calf muscles thoroughly and deeply,

1063
04:39:18.040 --> 04:39:38.319
if you choose, using both hands fingers, sticking deep to

1064
04:39:38.439 --> 04:39:39.639
your ankles.

1065
04:39:41.439 --> 04:39:43.959
In the back of your back of your.

1066
04:39:43.959 --> 04:39:58.360
Ankles, just gently message in that area, maybe lifting the

1067
04:39:58.479 --> 04:40:12.520
leg and s reaching a little bit. Moving to the

1068
04:40:13.720 --> 04:40:31.240
right foot, massage in the bottom of your feet and

1069
04:40:31.360 --> 04:40:42.599
the size of your feet gentle but firm enough so

1070
04:40:42.919 --> 04:40:54.119
that tickle. Just allow the pleasure that you get from

1071
04:40:54.279 --> 04:41:03.319
having your feet message to just overtake you as I

1072
04:41:03.479 --> 04:41:09.240
continue to message your feet, the bottoms of your feet,

1073
04:41:10.040 --> 04:41:19.599
besides your arches, your heel. You put a lot pressure

1074
04:41:19.680 --> 04:41:25.680
into your heel and it feels amazing, Yet the arches

1075
04:41:25.880 --> 04:41:33.840
need to be a bit more gentle. Stretching your toes

1076
04:41:34.119 --> 04:41:40.720
gently and massage in the bottoms of your toes with

1077
04:41:40.880 --> 04:41:56.360
my fingers each while individually move over to the left

1078
04:41:56.479 --> 04:42:05.599
leg to do exactly the same thing. Starting at the

1079
04:42:05.759 --> 04:42:10.080
top of the vice, work in the back of the

1080
04:42:10.279 --> 04:42:17.680
vies and the sides. Massage and deeply and gently the

1081
04:42:17.799 --> 04:42:31.840
whole area, working all the way down. And this is

1082
04:42:31.919 --> 04:42:38.040
an area that maybe you could like to spend more

1083
04:42:38.159 --> 04:42:47.040
time relaxing and messaging. Perhaps if you wanted, I could

1084
04:42:47.040 --> 04:42:51.759
big a future record him leant's spend more time on

1085
04:42:51.959 --> 04:42:53.279
one particular area.

1086
04:42:59.040 --> 04:43:00.040
As you moved down.

1087
04:43:02.880 --> 04:43:11.400
To your calf muscles, Massage.

1088
04:43:10.959 --> 04:43:14.360
In your calf muscles for me.

1089
04:43:16.400 --> 04:43:30.360
And gently down you ain cool into your feet. Massage

1090
04:43:30.439 --> 04:43:36.000
in the backs of your feet, the bottoms of your feet,

1091
04:43:41.159 --> 04:43:48.319
stretching your toes and massage in each tone pitually that

1092
04:43:48.720 --> 04:43:54.520
feeling and pleasure and release the experience. When you're having

1093
04:43:55.319 --> 04:43:59.279
your feet massaged, feel.

1094
04:43:59.599 --> 04:44:00.479
Really any good?

1095
04:44:12.240 --> 04:44:19.959
Now just turn over in your mind. Laying on your back,

1096
04:44:27.520 --> 04:44:41.639
he's gonna start again. You make area in your shoulders.

1097
04:44:45.080 --> 04:44:55.840
Just to give back in touch of that area to

1098
04:44:56.080 --> 04:44:56.599
move up.

1099
04:45:04.400 --> 04:45:09.159
I can clean my hands, make them more fresh, because

1100
04:45:09.240 --> 04:45:18.400
now I'm gonna message your face simply starting off with

1101
04:45:18.560 --> 04:45:29.240
your forehead. Your eyes are closed and you can just

1102
04:45:29.799 --> 04:45:36.040
stretch your eyes a little bit, pushing up on your eyebrows,

1103
04:45:42.840 --> 04:45:55.639
just messaging around your scalp, massaging down your cheeks, around

1104
04:45:55.720 --> 04:45:56.799
your ears.

1105
04:45:59.520 --> 04:46:02.479
And jaw gently.

1106
04:46:07.000 --> 04:46:08.479
The side of your neck.

1107
04:46:12.479 --> 04:46:25.720
Chin m hm, and just leaving down.

1108
04:46:29.639 --> 04:46:37.200
T nck down to your chest, starting by messide in

1109
04:46:37.279 --> 04:46:44.520
the very top of your chest. The color bone is

1110
04:46:46.759 --> 04:46:57.799
in the side of the collar bone, and just the

1111
04:46:57.959 --> 04:47:10.959
messide in the horn of the chest. Moving the chest around.

1112
04:47:19.720 --> 04:47:21.520
Because it's quite a large area.

1113
04:47:23.479 --> 04:47:30.759
You can move from one side to the next. Move

1114
04:47:30.880 --> 04:47:36.119
in my hands HM had to be pretty much where

1115
04:47:36.159 --> 04:47:37.000
your arms.

1116
04:47:36.799 --> 04:47:46.279
Are, stretching up, stretching some of the muscles of your

1117
04:47:46.360 --> 04:47:48.040
back in the process.

1118
04:47:52.799 --> 04:48:01.439
Moving up over your chest and moving down again.

1119
04:48:14.200 --> 04:48:17.959
Then a layer of my hands to just massage gently,

1120
04:48:18.799 --> 04:48:25.599
then slide down towards your stomach, starting in the middle

1121
04:48:25.799 --> 04:48:32.119
of your chest, and then gretch me my hands moving

1122
04:48:32.200 --> 04:48:41.479
apart and massage and sliding at the same time, moving

1123
04:48:41.639 --> 04:49:00.279
down to just below your big cage, moving down the

1124
04:49:00.520 --> 04:49:08.319
messaging up again, giving your chest pull the attention.

1125
04:49:09.720 --> 04:49:16.200
That it needs to feel completely relaxed.

1126
04:49:22.959 --> 04:49:29.720
Remembering double circularly focusing on your side as well, an

1127
04:49:29.840 --> 04:49:36.119
area that really doesn't get much attention. The feeling really

1128
04:49:36.240 --> 04:49:47.439
good and it's massaged. Just stroking my hands down the sides.

1129
04:49:47.119 --> 04:49:54.159
Of your body, just below your arms, pour it down

1130
04:49:54.240 --> 04:50:06.119
to your hips. Now move into.

1131
04:50:05.959 --> 04:50:11.520
Your stomach area and stand one side of.

1132
04:50:11.599 --> 04:50:14.040
You like it did when to take your lower bag.

1133
04:50:16.599 --> 04:50:20.680
I'm going to do a similar process and just stretching

1134
04:50:21.639 --> 04:50:35.319
the muscles from the side gently messylogy from one side

1135
04:50:35.400 --> 04:50:45.000
to the next, moving a whole area from below your ribs.

1136
04:50:44.959 --> 04:50:55.400
All the way down to below your belly button, and

1137
04:50:55.599 --> 04:50:56.240
then move.

1138
04:50:56.159 --> 04:51:06.439
Around to the outside of you and repeat that process

1139
04:51:06.720 --> 04:51:22.880
of relaxing, deeply harmy release you feel free. There's something

1140
04:51:22.919 --> 04:51:25.000
about having your stomach message.

1141
04:51:26.279 --> 04:51:33.040
It's different from any other part because we did have.

1142
04:51:33.119 --> 04:51:37.840
A tendency of holding a different kind of stress.

1143
04:51:37.520 --> 04:51:41.119
In our stomach that we may not be aware of.

1144
04:51:47.000 --> 04:51:47.040
That.

1145
04:51:47.240 --> 04:51:52.720
I now message your stomach in front of your stomach,

1146
04:51:54.680 --> 04:52:06.639
making circles around your belly, bottom and turning your way around.

1147
04:52:13.439 --> 04:52:16.599
A gentleness and a freedom that comes.

1148
04:52:18.080 --> 04:52:28.159
From the feeling now you're feeling as a Now, move down.

1149
04:52:29.319 --> 04:52:34.759
The tops of your thighs, muscles, massage in them.

1150
04:52:36.400 --> 04:52:39.599
I can do this too legs at the same.

1151
04:52:39.479 --> 04:52:50.360
Time, press it down, massaging deeply those muscles in your thighs.

1152
04:52:51.159 --> 04:52:52.439
There's not your thighs.

1153
04:52:58.200 --> 04:53:02.880
Move it down to your knee is gently message in

1154
04:53:02.959 --> 04:53:14.200
your knees, Sliding down your shins. Put pressure on either

1155
04:53:14.400 --> 04:53:21.520
side of your shin gently, slightly but firmly.

1156
04:53:25.680 --> 04:53:35.360
Moving down to your ankles. Stroking the tops of your feet,

1157
04:53:41.799 --> 04:53:47.840
then of each foot in each hand, just chimpy messaging

1158
04:53:48.639 --> 04:53:55.479
on all of the foot, the top of the bottom,

1159
04:53:56.279 --> 04:54:03.560
the heel, my ankle, the tails. Let's arge in every

1160
04:54:04.000 --> 04:54:12.880
part of your beat. Feel so good, Just to let.

1161
04:54:12.880 --> 04:54:26.560
Go enjoy the process. Enjoy feeling.

1162
04:54:28.799 --> 04:54:42.000
So deeply relaxed, so much comfort, and so many feelings

1163
04:54:43.639 --> 04:54:58.279
to come just from touching your skin. You can just

1164
04:54:59.520 --> 04:55:12.520
lie at lows you choose enjoying the feeling deep comfort

1165
04:55:15.599 --> 04:55:17.400
and being message.

1166
04:55:19.439 --> 04:55:20.080
I mean.

1167
04:55:27.080 --> 04:55:31.680
Enjoy fear.

1168
04:55:35.680 --> 04:55:53.959
Deepay right. What we're gonna do is blow out some candles.

1169
04:55:56.520 --> 04:56:19.000
In the mind. There's gonna be a hundred candles. You're

1170
04:56:19.040 --> 04:56:23.119
gonna blow each one out individually.

1171
04:56:24.279 --> 04:56:30.119
One on one, starting at one hundred.

1172
04:56:31.240 --> 04:56:32.479
As I count down.

1173
04:56:37.479 --> 04:56:43.720
All the way down to one, and each.

1174
04:56:43.639 --> 04:56:52.720
Time I say the number, we can make that candle

1175
04:56:53.439 --> 04:57:20.240
comes to you. I like Internet physic jis s my

1176
04:57:20.880 --> 04:58:03.119
sister ginsul and that angle ext s. It's the soup

1177
04:58:12.599 --> 04:58:28.159
sleep sep step s