April 8, 2025

(no music) (5 hours) Quantum Memory Shift | Relaxation Hypnosis For Stress #239 | 8th April 2025

(no music) (5 hours) Quantum Memory Shift | Relaxation Hypnosis For Stress #239 | 8th April 2025
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name is

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Jason Newland. This is relaxation for stress and panic attacks

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and anxiety. So basically what this recording, it's kind of

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where I do techniques, come up with ideas that may

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help you with anxiety and stress and panic attacks. That's

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what this is about. The last one I did was

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twenty for March. It's not that long ago. It's eighth

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of April now, and that was the Ice Kettle Anger release. Okay,

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all right, anyway, please only listen when you can safely

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close your eyes. This is not a replacement for medical help.

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It's just hopefully can be useful to you, you know,

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for whatever you need it for. So I'm trying to

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think what should we focus on today. I'm going to

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focus on something that you keep thinking about, something that

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keeps popping into your head, a past memory that you

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just keep thinking about. Now in this recording, when you

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do any of these exercises or follow my instructions, I'm

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not going to focus on I'm not going to ask

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you to focus on anything super serious. Okay. This is

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just an idea for you to wrap your mind around

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something that either will or may help you. It will

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help you now, will help you in the future. And

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because all of our memories are connected in some ways sequentially,

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you know, just through time. But then there's that connection

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between the nice memories and the less nice memories. There's

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those memories when you was on a beach and those

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memories when you was in a restaurant. Even that might

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be different restaurants, different people, and you know, our minds

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were all organized. It's not necessarily in a particularly ordered fashion, perhaps,

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but there's all those connections going on. So all the

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times you were in a restaurant, all the times you

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was in a cinema, and then maybe all the different

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people you're in a cinema with that you went with

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or if you went on your own, then you've got

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that connection with that person and maybe you remember what

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you did before going to the cinema, perhaps you remember

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what movie you went to see. So there's different ways

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to access our memories. Now, if there's something that you're

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thinking about and it's just starting to just annoy you

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because for some reason you just the thought keeps coming up,

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the memory keeps popping up. It might be something that

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you just regret, or it might be something that you

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didn't do that, you regretted that, I wish I'd done that,

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I wish i'd oh this an opportunity, I should have

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took that opportunity, or you know, whatever, be something you

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wish you had you hadn't done. This is what we

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can do is just imagine there's two timelines. This this

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timeline that you've lived. In fact, there's more than one

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timeline if you go into quantum physics, multiple timelines things.

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You know, it's really weird, But I think George Michael

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really summed it up with one sentence one of his lyrics,

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turn a different corner and when you never would have met,

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And it's so succinct. Doesn't it really think about how

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our live trajectory. I've got a lot of big words

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today really are affected by what we do in the

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in the moment, and then we continue down that road

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and it's like, yeah, turn a different corner, we never

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would have met. Whatever's brought you to listen to this,

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something else might happened and you'd be doing something different,

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and then you perhaps you never would have listened to

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this and wasted Some would argue wasted time or found

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it useful, find it useful. So you got the one

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timeline which you've lived, But then you got all these

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maybe thousands or millions of timelines where one slight change

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would have led you in a different direction. Just one,

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not even something that you did, something someone else did

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would make a difference. Let's face it. You know you

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sit on a bus and the bus driver has to

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stop at McDonald's because he needs to go and do

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a pooh. That could change your whole direction in life,

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because though that half an hour that you're sitting on

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the bus waiting, you get chatting to someone and maybe

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they turn into a friend, someone you've never seen before.

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Maybe you know you're laughing about like I always he

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run out a toilet roll, and do you know things

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like why is it being so long? Or did he

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just lie so that he could go into McDonald's burger

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or maybe actually having a burger on the toilet and

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that's even weirder. And then you get talking and maybe

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that person becomes ends up being your partner or just

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a friend, a really good friend. But that wouldn't have

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happened if they hadn't needed a poo the driver or

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a burger or burger or a burger poo, not not

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a burger poo, but you know, maybe both. Maybe he's

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hungry and he needed the toilet. And I suppose if

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you're a bus driver, lidmitted, don't you like you're hungry?

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You can't really eat and dry at the same time,

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and you can't well you can't do everything either. So yeah,

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so you've got all these different timelines are things that

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could have happened, that would have happened in a I

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don't use the word multiverse like the Avenger movies, but

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you know, we're in quantum physics. This is a thing.

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And I just wonder if you start to cauld you

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imagine those all those timelines being almost like a harp,

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just a cluster of timelines, or being like strings on

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a harp, and your timeline's in there somewhere. But as

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you back away from that huge tarp with all those

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different strings, you can't even see which timeline is yours,

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which string, which timeline is yours among all those different

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timelines which could have been an alternative to how you

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have been. And there's one point, that one thing that

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you've been remembering that you keep kind of popping up

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in your head. You focus on that you can see

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on your timeline where that is, and then you can see

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that line. Maybe it's different places that line across all

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the way across the harp, the exact same thing that

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same time, specific time, across all the different timelines, which

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are now strings on a harp. Unless you focus on

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the feeling of that memory that's been maybe upsetting you

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or bothering you, worrying you, annoying you, but its persistent,

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like prodding almost. Maybe imagine the harp being played, but

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every single string now focusing on that one moment being

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played one after another. Notice what happens. Notice what happens

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to that feeling as each string is plucked. Maybe you

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can imagine you're the one just plucking each string. Perhaps

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you prefer it to be on a guitar, but a

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really wide guitar with lots more strings, and do it again,

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Just allow that note to be played across all the

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different strings, but each one is slightly different. It's almost

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like that, Oh it's weird. It's it's like it's almost

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starting to disappear a bit, that thing, that memory that's

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been bugging you. It's almost it's like it's been canceled

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out by all the other timelines and you can pluck

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those strings again all the way down across. There's no

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energy left in it. There's no energy in that thing.

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I can't remember what it was now. That thing that

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was there that was bugging you before just dissolves, which

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just shows you that memories do not have the power

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over you. And maybe it felt like in the past,

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and one last time playing across all the strings of

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the harp. It's very relaxing as well, because you're not

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only relaxing this timeline. We relax and all the others,

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cause you imagine when you can down your mind on

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this timeline and at the same time, you allow that

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calmness to spread through all of your other timelines at

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this point in your life, through millions of timelines, millions

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of alternative lives that you may have led. Relax in

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your mind in every single possible alternative timeline, so that

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it's almost impossible to feel anything but relaxed because you

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relax in it a much deeper level, a much deeper level.

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Maybe you can look out into the universe and real

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lies that your timelines are infinite, and that message of comfort,

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relaxation and calming your mind that you have sent through

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your timelines will continue for eternity, and every time a

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new timeline receives that message to calm your mind, to

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relax your body, and to feel good inside, feel positive,

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feel relaxed, healthy and well. As it continues spreading, it

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also affects how you feel now. So in an hour's time,

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maybe many millions of timelines further down, further away, that

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message of comfort, relaxation and a peaceful mind. It's not

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just spreading through that timeline, it's also affecting you in

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that moment, almost perpetual motion, comfort leading to comfort, a

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calm mind, leading to a carl mind. Did I say,

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carl mind? Calm mind, feeding, relaxed, and that sense of

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comfort keeps vibrating through all your multi millions of timelines

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throughout forever, really always coming back, returning with that feeling

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of well being within you, knowing that that feeling is

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always been spread. Its almost like one those that the

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biggest domino kit when they're standing up and a knock

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each other that over, but one that goes on forever,

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keeping that relaxation going, spreading it, spreading that comfort, constantly

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being reminded of the positivity and the healing that's always

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ongoing in every one of your timelines, especially this timeline,

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this life. And there's a different perspective arises when you

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consider this that actually you can make changes if you choose.

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You can swap between timelines, change things around. You can

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decie to change a memory for something else. So if

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you think about something that maybe has affected your life,

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and doesn't have to be a serious thing, just something

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that's bugged you, that's affected you, that's maybe left you

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with a phobia or something like that, just think about

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that exact moment and market on your timeline, and you

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can just search through your timeline, so you've got before

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it happened and after it happened, so you can change. Basically,

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it's just editing. Really, it's the same way as you

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would edit a video or edit an audio. You just

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cut in and you go through another timeline and find

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that exact position. Because even though millions of the timelines

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are going to be very different, there's also going to

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be millions of timelines up practically exactly the same except

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for the odd little thing. So you can just search

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for a timeline where that same situation occurred the before

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and the after, The before when you were safe and

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fine and relaxed. An the after when you're also safe,

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but that during when maybe all things weren't so good again,

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only think, don't think it's something too super serious or anything.

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Just something that bugged you. A fine timeline where actually

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the beginning and the end you have and everything in

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between is fine. For an example, or you can maybe

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be on the beach with an ice cream when you're

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a kid or as an adult, and maybe you dropped

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the ice cream as an example, you know, so you

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can just cut before cut afterwards, just snip that little bit,

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go to another timeline where you didn't drop the ice

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cream and just ate it and things are good. You

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can just cut that, copy it and paste that into

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the timeline, your current timeline, and save it. You can

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test it, play back that memory. Does it change how

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you feel? Are you happy with it changing how you feel?

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Are you pleased with the difference? And this is something

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you can do. Maybe it was with an event recently

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where you were just bothered, you know, maybe someone said

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something that just annoyed you, annoyed you to the level of,

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you know, going home and thinking about it and perhaps

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being in a bit of a mood. If you think

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about that issue, that situation, go before it and after it,

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and just you know, mark those two parts and just search,

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search through your timelines and maybe it just lights up.

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Or maybe you know what you'd like to have happened,

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you know where nothing bad happened and it was just nice.

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Maybe you said the right thing and everything was fine.

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So find a timeline where that happened, and maybe it

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just vibrates. What there's a light and you can see

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it or you can just feel it. Well, you can

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imagine it in your mind. And knowing how that is,

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you can just copy that scene, copy it and paste

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it into your current timeline over why actually did happen

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back then? And cup now? Just paste it in and

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change it and then save and then run that through,

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replay that, notice how it changes. I'm going to leave

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you with this and let me know how you get on.

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Remember to be kind to yourself, because you deserves to

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be happy lots of love by relax in a more

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deep and meaningful way, maybe in a way that can

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not just allow you to feel calmer now and throughout

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the time we spend together here, not just relaxed. At

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the end of the recording when it's finished, and you

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can enjoy that sense of comfort and peace. But also

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I think it would be nice to have those feelings

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of relaxation continue for longer after the recording has ended,

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so that you can still benefit from listening to my voice,

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maybe in a few hours time, perhaps tomorrow, and then

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by listening regularly, especially if you find like some people

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do and myself as well. Sometimes I find one particular

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recording that really resonates with me, and I just listen

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to it over and over again every morning, every evening.

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There was this recording from We're going back to about

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nineteen ninety nine. It wasn't hypnosis, but it was a

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00:32:44.559 --> 00:32:54.000
guided visualizations. It kind of was hypnosis, really, and I

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00:32:54.079 --> 00:32:57.400
managed to find it again and it still has the

241
00:32:57.440 --> 00:33:06.640
same effect on me. And part of it was the

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00:33:06.720 --> 00:33:20.039
person's voice relaxed me, just felt so peaceful, and I'd

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00:33:20.039 --> 00:33:27.200
look forward to listening to her in the morning and

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00:33:27.359 --> 00:33:38.440
in the evening. And I knew before even pressing the

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00:33:38.480 --> 00:33:46.160
play button that as soon as I've done that, pressed

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00:33:46.160 --> 00:33:56.279
the play button. This is in the days of CD players,

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00:33:58.359 --> 00:34:03.880
pressed the play button. I fact, it might have even

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00:34:03.920 --> 00:34:08.400
been a tape recorder. I'd lie down on the bed

249
00:34:08.639 --> 00:34:25.280
and then even without necessarily listening to her words because

250
00:34:27.199 --> 00:34:34.360
I had them memorized. Really, it was as if my

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00:34:34.480 --> 00:34:45.840
body knew exactly what to do, and the muscles just

252
00:34:49.800 --> 00:35:07.840
almost went into automatic relaxation, and I remember my mind

253
00:35:10.440 --> 00:35:21.480
would slow down. Now. Now, I was listening to this

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00:35:21.559 --> 00:35:31.039
recording in the early days of learning hypnosis, and long

255
00:35:31.119 --> 00:35:39.679
before I ever made any videos or audio recordings myself,

256
00:35:40.920 --> 00:35:44.599
because I didn't start doing that till two thousand and six.

257
00:35:51.159 --> 00:35:57.239
I knew, I knew how.

258
00:35:58.599 --> 00:36:12.400
Helpful I found being able to just let go, to

259
00:36:12.480 --> 00:36:17.719
have that trust in the person that I'm listening to,

260
00:36:25.360 --> 00:36:32.119
knowing that it's going to be just as relaxing, if

261
00:36:33.519 --> 00:36:42.920
not more so. Each time you hear my voice, you

262
00:36:43.000 --> 00:36:43.880
may feel the same.

263
00:36:50.239 --> 00:36:51.599
Some people.

264
00:36:53.639 --> 00:37:06.000
Have been listening to me for over a decade, maybe

265
00:37:06.079 --> 00:37:11.519
not solidly, obviously not twenty four hours a day, but

266
00:37:13.639 --> 00:37:18.519
maybe people come back. Some people maybe listen every day.

267
00:37:29.719 --> 00:37:37.760
That's something that I do which you may not realize

268
00:37:38.079 --> 00:37:56.679
by listening, is when I record these recordings. Now, for example,

269
00:38:01.199 --> 00:38:13.320
I also am affected by the words that I say.

270
00:38:14.280 --> 00:38:23.599
So if I set you focus on your feet, notice

271
00:38:23.719 --> 00:38:31.039
your feet relaxing, I will be focusing on my feet,

272
00:38:35.800 --> 00:38:53.199
I will be noticing my feet relaxing. If I said,

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00:38:53.320 --> 00:39:01.000
focus on your hands and maybe notice the difference between

274
00:39:01.079 --> 00:39:12.000
each hand. Perhaps notice the air in the room, the

275
00:39:12.039 --> 00:39:17.320
temperature of the room. On the backs of your hands.

276
00:39:24.480 --> 00:39:28.360
You may start to notice what almost feels like a

277
00:39:28.480 --> 00:39:36.440
very light breeze, even though there may not be any

278
00:39:36.960 --> 00:39:41.880
type of breeze at all where you are right now.

279
00:39:50.039 --> 00:40:01.480
And as you become aware of your hands, also aware

280
00:40:04.159 --> 00:40:12.760
of how relaxed my hands are feeling.

281
00:40:14.159 --> 00:40:14.480
Now.

282
00:40:29.119 --> 00:40:34.960
And when it comes to potentially drifting off to sleep,

283
00:40:36.039 --> 00:40:48.639
which may be the reason you're listening, I also feel

284
00:40:48.800 --> 00:41:00.280
drowsy when I make these recordings. I was. I don't

285
00:41:00.480 --> 00:41:18.480
notice my mind drifting. In fact, at times I've actually

286
00:41:18.679 --> 00:41:33.320
fallen asleep without even noticing. And then I carry on talking.

287
00:41:39.360 --> 00:41:44.440
And it's only when I listen back to do the

288
00:41:44.599 --> 00:41:54.840
editing I hear snoring and I think I don't remember snoring.

289
00:41:58.119 --> 00:42:04.960
I remember talking this snaw as a pig turned up.

290
00:42:08.920 --> 00:42:16.360
That's why I sound like when I snow, how I

291
00:42:16.400 --> 00:42:29.880
get really into the whole experience. I don't know how

292
00:42:30.000 --> 00:42:39.239
you feel. How relaxed do you feel in your feet,

293
00:42:42.360 --> 00:43:05.239
how relaxed you feel in your hands. I have noticed

294
00:43:07.840 --> 00:43:24.079
more and more that the more relaxed, deeper level of

295
00:43:24.320 --> 00:43:41.639
comfort you feel, the easier your breathing becomes. It's almost

296
00:43:41.960 --> 00:44:02.800
like that additional muscle relaxation. So this allows you debreath

297
00:44:03.239 --> 00:44:29.159
easier without necessarily focusing on your breath, however, being able

298
00:44:29.239 --> 00:44:58.519
to notice the ease in which you breathe so naturally.

299
00:45:13.159 --> 00:45:55.320
You breathe so very easily and smoothly. Whenever I imagine

300
00:45:55.840 --> 00:46:11.960
my breathing improving. When I've got my eyes closed, I

301
00:46:12.159 --> 00:46:25.639
tend to visualize a beautiful field with trees and flowers

302
00:46:32.440 --> 00:47:05.280
producing all that life giving oxygen. It feels nice to,

303
00:47:07.000 --> 00:47:25.960
if nothing else, just taking some time away from everything,

304
00:47:37.280 --> 00:48:10.079
enjoying that feeling of peace serenity with a joyful heart.

305
00:48:35.159 --> 00:49:00.679
Time seems to just drip by, so very slowly, faxed,

306
00:49:06.559 --> 00:49:45.719
so deeply peaceful, completely unattached to any thoughts whatsoever in

307
00:49:45.880 --> 00:50:56.079
this moment, completely free, noticing that your mind has slowed down.

308
00:50:58.559 --> 00:51:45.239
Slowed down because nothing really requires your attention, You can

309
00:51:45.519 --> 00:52:01.559
enjoy the physical sensations of allowing the stress to drip

310
00:52:02.360 --> 00:52:22.239
out of your body, drippin out of every part of

311
00:52:22.360 --> 00:52:46.880
your body and being released from your brain in your

312
00:52:47.039 --> 00:53:44.000
mind slowly but surely. The muscle sing lex relax rex

313
00:53:49.880 --> 00:54:33.360
re so very deeply, rects so deeply, And the feelings,

314
00:54:36.000 --> 00:55:00.119
the pleasant feelings in your arms and shoulders deep and

315
00:55:00.280 --> 00:55:24.159
in each part of your body further and deeper and deeper.

316
00:55:38.719 --> 00:56:09.280
Noticing the feelings in the back of your neck, feelings

317
00:56:09.320 --> 00:56:59.039
in your wrists, muscles, in front of your body, I allsay,

318
00:57:08.800 --> 00:57:48.119
feeling peaceful deeply, there's a sense of peace spreads through

319
00:57:49.639 --> 00:57:50.840
your fairy core.

320
00:58:21.360 --> 00:58:22.880
Even when you.

321
00:58:25.800 --> 00:58:50.559
Focus on your mind, your mind becomes be and slower,

322
00:59:05.880 --> 01:00:26.199
heven deep relaxing, so very slow. Your stomach PA's for

323
01:00:26.519 --> 01:01:13.239
in your stomach, you're back. Notice Notice how relaxed you'd

324
01:01:13.440 --> 01:01:51.760
now feel in the hole of your back. Your spy

325
01:01:55.840 --> 01:02:00.599
from your brain all the way down the middle of

326
01:02:00.639 --> 01:02:20.320
your back, sending and receiving millions of messages every day,

327
01:02:23.400 --> 01:03:43.159
deep comfort, increasing deeply relaxed, your knees, les, spreading those

328
01:03:43.280 --> 01:03:52.400
signals down a spine or cord into air, every part

329
01:03:52.880 --> 01:04:38.320
of your body, your shins and your calf muscles. We're

330
01:04:38.400 --> 01:05:07.599
outbursts feelings of peace and tranquility spreading through your body,

331
01:05:12.599 --> 01:05:28.880
tips of your toes, to your eyes, your fingers, all

332
01:05:28.880 --> 01:05:29.679
the way till.

333
01:05:29.559 --> 01:05:30.480
Your lower back.

334
01:05:32.440 --> 01:05:32.880
Mhm.

335
01:05:42.280 --> 01:05:43.280
The tinker.

336
01:05:45.079 --> 01:06:57.039
Retinker, peace, drifting mind just wandering away, happy to let go,

337
01:07:00.320 --> 01:08:01.639
let go completely, let go, so tranquil, the whole body

338
01:08:05.960 --> 01:10:22.279
enjoying a sensor letting go, he even more pe enjoy

339
01:10:28.000 --> 01:11:13.039
the space, this space of peace and safety, so fury fy, relaxed,

340
01:12:42.760 --> 01:13:07.520
letting go. Maybe we can just focus on the different

341
01:13:07.880 --> 01:13:41.600
parts of your body, just to notice your.

342
01:13:41.640 --> 01:13:44.359
Forehead and your eyes.

343
01:14:16.399 --> 01:14:49.399
Mutual, so loose. Notice in the sense of complete freedom,

344
01:15:01.399 --> 01:16:57.760
absolute freedom, dresting, peace, for energy, peace to breathe, so

345
01:16:58.000 --> 01:17:00.119
much easy.

346
01:17:00.079 --> 01:18:04.680
Yes, you may have.

347
01:18:07.720 --> 01:19:08.279
Or may not have noticed your mind drifting peaceful m moly,

348
01:19:08.439 --> 01:19:28.640
even more deeply in the direction of total blissful pace,

349
01:19:32.840 --> 01:21:24.640
blissful pace, to raft out to pace. Come on, sou cam,

350
01:21:36.039 --> 01:21:36.760
let him go.

351
01:22:01.520 --> 01:22:19.039
Peace with mind.

352
01:22:13.359 --> 01:23:17.640
Relaxed forty so relaxed, so relaxed. Your body feels almost invisible,

353
01:23:32.800 --> 01:23:45.720
so very relaxed. I'm peaceful, so.

354
01:23:53.359 --> 01:24:42.560
Peaceful, right likes fair.

355
01:24:53.239 --> 01:24:59.479
And you could start to notice that you are feeling

356
01:24:59.800 --> 01:25:11.119
more relaxed, even though I've not purposely focused your mind

357
01:25:12.039 --> 01:25:19.640
upon that sense of physical comfort that is growing within

358
01:25:19.720 --> 01:25:28.880
you throughout your body, and your mind starts to slow down,

359
01:25:33.800 --> 01:25:41.119
and that could be almost in recognition of I guess

360
01:25:41.399 --> 01:25:53.960
my speech not being particularly fast, and things just generally

361
01:25:55.560 --> 01:26:06.600
feel calmer. Just by listening to my voice, you give

362
01:26:06.680 --> 01:26:13.600
yourself an opportunity to take a break from the day,

363
01:26:15.720 --> 01:26:23.239
take a break from your life as it is, and

364
01:26:23.359 --> 01:26:31.119
to give yourself a rest, giving yourself permission to take

365
01:26:31.199 --> 01:26:36.800
some time off and to allow your body to relax

366
01:26:38.479 --> 01:26:46.640
and allow your mind to slow down, which in turn

367
01:26:49.000 --> 01:26:54.079
releases the tension and he stresses that you had in

368
01:26:54.119 --> 01:27:03.960
your body. It's almost as if the parts of your

369
01:27:03.960 --> 01:27:16.039
body just open up, allowing the negativity out and at

370
01:27:16.039 --> 01:27:24.319
the same time replacing that negativity with positive heathing energy

371
01:27:27.399 --> 01:27:32.039
which then fills your body up and your mind to

372
01:27:33.640 --> 01:27:52.079
also starts to appreciate those feelings of increasing confidence, an

373
01:27:52.119 --> 01:28:09.239
almost uplifting feeling, positive healing, an energy that spreads through

374
01:28:09.279 --> 01:28:19.960
your body like a wave of comfort, and all this

375
01:28:20.279 --> 01:28:32.359
comes and just allowing yourself a few minutes, maybe half

376
01:28:32.399 --> 01:28:36.239
an hour, however long you want it to be, to

377
01:28:36.560 --> 01:28:50.399
just rest and allow your mind and your body to

378
01:28:50.520 --> 01:29:07.560
almost reset itself to the settings of comfort and relaxation, calmness,

379
01:29:11.359 --> 01:29:20.760
which allows more room for feelings of pleasure and happiness

380
01:29:24.800 --> 01:29:33.880
to move around your body and into your mind, almost

381
01:29:34.399 --> 01:29:39.000
as if your mind and your body are sinking together,

382
01:29:43.239 --> 01:29:53.319
almost mirroring each other, with that growing positivity and calmness,

383
01:29:58.039 --> 01:30:05.239
and it feels nice. It really does feel nice to

384
01:30:05.439 --> 01:30:11.199
know that you are the one that has allowed yourself

385
01:30:14.600 --> 01:30:26.840
to feel more comfort and to experience more of this

386
01:30:28.600 --> 01:30:44.039
deep relaxation spreading throughout your body. And as I focus

387
01:30:45.319 --> 01:30:51.279
on each part of your body, you can notice that

388
01:30:51.279 --> 01:31:08.479
that part becomes even more relaxed just by focusing on it.

389
01:31:08.359 --> 01:31:18.039
It becomes even more calm and comfortable, just by focusing.

390
01:31:22.079 --> 01:31:28.199
And as I move down your body, starting at your head,

391
01:31:30.520 --> 01:31:37.279
the parts that you've already focused on will continue to

392
01:31:37.439 --> 01:31:45.079
relax deeply, and those parts that we've not yet focused

393
01:31:45.119 --> 01:31:58.520
on or just automatically release any remaining tension in anticipation

394
01:31:58.880 --> 01:32:11.800
of even more more comfort about to come. Now, I'm

395
01:32:11.800 --> 01:32:18.319
going to start by focusing on your forehead. Just being

396
01:32:18.439 --> 01:32:27.840
aware the feelings of your forehead and any background sounds

397
01:32:29.560 --> 01:32:34.479
like mister Herbert the pigeon can just allow you to

398
01:32:34.600 --> 01:32:41.880
feel even more relaxed. Just means you're in the moment.

399
01:32:45.000 --> 01:32:50.960
This isn't this isn't a sterile environment. This is the world.

400
01:32:53.800 --> 01:32:59.840
I live in the countryside, so there's lots of nature

401
01:33:00.359 --> 01:33:10.920
sounds around. So as you focus on your forehead, just

402
01:33:11.119 --> 01:33:21.159
notice how it becomes even more relaxed as you focus

403
01:33:21.199 --> 01:33:30.840
only on my voice and that part of your body.

404
01:33:30.880 --> 01:33:40.520
Moving down to your eyes, focusing on your eyes, noticing

405
01:33:41.640 --> 01:33:51.359
how your eyelids feel so heavy yet so light at

406
01:33:51.359 --> 01:33:57.840
the same time, and all the muscles around your eyes

407
01:33:58.079 --> 01:34:12.560
relaxing completely. Moving your focus down to your mouth, your lips,

408
01:34:12.960 --> 01:34:19.640
your tongue, your teeth, and your gumbs, the whole of

409
01:34:19.760 --> 01:34:34.800
your mouth relaxing, calm and loose, as you focus now

410
01:34:35.359 --> 01:34:42.239
on your jaw, not just the parts of your jaw

411
01:34:42.399 --> 01:34:46.800
near your mouth and your chin, but all the way

412
01:34:46.920 --> 01:34:53.239
up the size of your face to your ears, the

413
01:34:53.520 --> 01:34:58.720
hole of your jaw, feeding.

414
01:35:02.439 --> 01:35:05.000
More relaxed.

415
01:35:08.399 --> 01:35:25.800
And calm. Focusing on your neck, the front of your

416
01:35:25.880 --> 01:35:30.760
neck and your throat, relaxing and.

417
01:35:32.239 --> 01:35:35.880
Loose and calm.

418
01:35:38.319 --> 01:35:44.119
The side of your neck, the right and left side

419
01:35:44.279 --> 01:36:02.600
of your neck, relax and lease and calm. And now

420
01:36:02.920 --> 01:36:09.760
the back of your neck. Focusing on the back of

421
01:36:09.800 --> 01:36:20.000
your neck, letting go of any tension that may have

422
01:36:20.119 --> 01:36:32.720
been there before, and enjoying that sense of increasing comfort.

423
01:36:33.520 --> 01:36:35.199
And release.

424
01:36:37.279 --> 01:36:41.319
That you can experience in the back of your neck,

425
01:36:47.600 --> 01:36:54.079
moving down your back and moving either side of your

426
01:36:54.279 --> 01:37:00.520
spine right from the top of your back all the

427
01:37:00.600 --> 01:37:13.520
way down to the bottom of your back down to

428
01:37:13.600 --> 01:37:21.359
your lower back. And as you move up and down

429
01:37:23.600 --> 01:37:30.199
your spine, you can feel the muscles either side of

430
01:37:30.239 --> 01:37:44.880
your spine relaxing even more. And as those muscles relax,

431
01:37:46.960 --> 01:37:54.960
that sense of comfort starts to spread outwards from your

432
01:37:55.000 --> 01:38:04.560
spine into both sides of your back, the top of

433
01:38:04.600 --> 01:38:11.560
your back, the middle and your lower back. And as

434
01:38:11.600 --> 01:38:19.119
you scan gently and slowly up and down your back,

435
01:38:21.439 --> 01:38:25.840
there's the muscles in the top of your back relax

436
01:38:26.359 --> 01:38:34.000
and become looser. The muscles in the middle of your

437
01:38:34.039 --> 01:38:41.520
back also seem to just almost divide from each other,

438
01:38:42.439 --> 01:38:58.640
separating and almost melting. And in your lower back it

439
01:38:58.760 --> 01:39:11.439
seems to be an extras special feeling of comfort that

440
01:39:11.800 --> 01:39:18.119
spreads into your hips sit down your lower back, into

441
01:39:18.159 --> 01:39:29.479
your hips, into the area where your cosicks are, and

442
01:39:29.600 --> 01:39:38.560
into your buttocks, and all those muscles that spread from

443
01:39:38.600 --> 01:39:48.079
your lower back into your hip area start to melt,

444
01:39:52.520 --> 01:40:05.039
start to really let go, and you nowhere about to

445
01:40:05.520 --> 01:40:12.279
focus on your shoulders, your back, and your spine will

446
01:40:12.319 --> 01:40:33.600
continue to let go, continue to relax so calmly, and

447
01:40:33.640 --> 01:40:38.840
if you focus on your shoulders, you may notice that

448
01:40:38.840 --> 01:41:10.319
they're already feeding, really loose, they're already feeding calm and fearing.

449
01:41:14.479 --> 01:41:22.840
Those muscles then move from your neck into your shoulders.

450
01:41:29.359 --> 01:41:58.760
Feel so soft and gentle, so smooth and calm, and

451
01:41:58.960 --> 01:42:12.760
the feeding shoulders seems to spread deep into your shoulders,

452
01:42:14.760 --> 01:42:24.039
that sense of relaxation, not just traveling deeply into your muscles,

453
01:42:27.439 --> 01:42:30.199
but also relaxing.

454
01:42:32.239 --> 01:42:33.640
The bones.

455
01:42:39.039 --> 01:42:46.439
And moving all away to underneath your arms, relaxing.

456
01:42:47.479 --> 01:42:49.039
That whole area.

457
01:42:48.800 --> 01:42:53.840
Between the tops of your shoulders and underneath your arms.

458
01:42:58.000 --> 01:43:13.239
He Then you feel so relaxed and comfortable in your shoulders,

459
01:43:16.760 --> 01:43:38.880
which sends that deep healing message into your arms. And

460
01:43:39.079 --> 01:43:44.119
you may feel almost as if your arms are not

461
01:43:44.239 --> 01:44:07.159
even there, because they're so relaxed, so deeply relaxed, so

462
01:44:07.159 --> 01:44:38.600
so calm.

463
01:44:23.479 --> 01:44:23.720
So.

464
01:44:30.279 --> 01:44:45.439
Pose, not feeling spreading all the way down your arms

465
01:44:48.119 --> 01:45:10.239
to elbows, including your elbows, circumforts, spreads.

466
01:45:13.680 --> 01:45:14.439
Or away.

467
01:45:16.840 --> 01:45:36.319
Into rests of forearments. Induists so heavy yet at the

468
01:45:36.640 --> 01:46:24.039
same time slight and gentle. Frek. See now on your hands,

469
01:46:45.680 --> 01:46:55.760
my hands, so peaceful.

470
01:46:56.760 --> 01:46:58.359
In your hands.

471
01:47:16.399 --> 01:47:35.439
There's a sense of real peace. It just seems to

472
01:47:39.439 --> 01:48:00.439
I feel so familiar when your hands relax deeply, fis

473
01:48:18.079 --> 01:49:26.600
your things, you finger's sad lest you think it tips

474
01:49:55.159 --> 01:50:14.399
moving your attention to the front, to your body, so comfortable,

475
01:50:25.279 --> 01:51:53.279
moving in your focus, your legs, a muscles in your thighs,

476
01:52:09.840 --> 01:52:52.239
your knees so relaxed, the carved mussels and just chins compresedly,

477
01:53:44.760 --> 01:55:05.359
yur father, you feats, sir, peaceful, so.

478
01:55:05.720 --> 01:55:21.439
Calm, sa peaceful, sircom.

479
01:55:50.800 --> 01:56:05.279
Su peaceful, say calm so peace fall.

480
01:56:13.439 --> 01:56:15.239
RelA sin.

481
01:56:20.359 --> 01:56:41.000
Peace fall so calm, loving that deep relaxation, to spread your.

482
01:56:40.520 --> 01:57:12.479
Chest in your storch so letting go everything. So I'm

483
01:57:12.520 --> 01:57:23.399
going to start counting down now, from twenty down to one.

484
01:57:24.600 --> 01:57:27.840
You can imagine in a way it's like just walking

485
01:57:27.960 --> 01:57:33.840
down some steps and each step or twenty steps, and

486
01:57:33.880 --> 01:57:44.359
each step represents a level of comfort. Each step represents

487
01:57:46.880 --> 01:57:59.319
a deepening of that comfort, and the furvies you walk

488
01:57:59.399 --> 01:58:05.239
down those steps, the deeper and more relaxed you feel.

489
01:58:11.840 --> 02:00:46.119
So starting with number twenty twenty nineteen, eighteen seventeen, see

490
02:00:46.319 --> 02:03:46.520
Ristings ten fourteen four, see.

491
02:04:52.479 --> 02:09:11.479
Too well five eight nine eight.

492
02:10:03.680 --> 02:10:36.239
Seven h.

493
02:11:14.319 --> 02:11:39.720
H H.

494
02:13:03.960 --> 02:14:24.079
Five four.

495
02:18:01.600 --> 02:18:53.000
One. And now.

496
02:18:56.479 --> 02:19:09.239
As you focus on your eyes, we're gonna count down

497
02:19:09.559 --> 02:19:20.760
from ten down to one, focusing just on your eyes,

498
02:19:24.440 --> 02:19:33.000
your eyelids, the muscles around your eyes, your eye walls themselves,

499
02:19:34.479 --> 02:19:51.559
our whole area that makes up your eye. And as

500
02:19:51.600 --> 02:19:59.879
we count down from ten down to one, whilst focus

501
02:20:00.159 --> 02:20:15.120
in on your eyes, you'll become twice is relaxed with

502
02:20:15.479 --> 02:20:28.559
each number counting down, and you may find the all

503
02:20:28.639 --> 02:20:34.760
you want to do is just drift off to sleep.

504
02:20:37.719 --> 02:20:44.399
And if that's what you want, then just allow yourself

505
02:20:44.440 --> 02:20:58.840
to do that. Now, focus in on your eyes. I'm

506
02:20:58.879 --> 02:21:06.120
going to begin counting down from ten down to one

507
02:21:08.639 --> 02:21:09.280
right now.

508
02:21:17.680 --> 02:22:19.479
Ten nine eight.

509
02:22:25.040 --> 02:24:12.360
Seven ye.

510
02:25:16.639 --> 02:26:28.600
Five four.

511
02:27:41.319 --> 02:30:34.000
Three two one. So counted down from ten to one.

512
02:30:34.360 --> 02:30:39.120
Ten nine eight.

513
02:30:41.559 --> 02:31:06.399
Seven six five four three two one. And maybe that

514
02:31:06.559 --> 02:31:10.719
was a bit too quick in order to relax. Maybe

515
02:31:10.719 --> 02:31:16.280
it's a bit too fast for you to notice the

516
02:31:16.319 --> 02:31:23.200
calming of your body, maybe even a little bit of

517
02:31:23.280 --> 02:31:27.239
pressure there, Like you're counting down from ten to one.

518
02:31:27.319 --> 02:31:30.719
Would you expect me to do? Man, expect me to

519
02:31:30.719 --> 02:31:34.760
just to go with floppy just because you're counting down.

520
02:31:40.280 --> 02:31:43.559
If you try it again, but this time, I go

521
02:31:43.760 --> 02:31:51.159
this lower this time, as you focus on the whole

522
02:31:51.239 --> 02:31:57.520
of your body before we focus on your legs. Just

523
02:31:57.719 --> 02:32:07.719
notice how your body does start to feel more relaxed

524
02:32:12.479 --> 02:32:56.040
with every number that I count down ten nine, eight, seven, six, five,

525
02:33:06.440 --> 02:34:05.680
four three two one, And just notice how how you feel, generally,

526
02:34:06.040 --> 02:34:20.399
how your body feels. It's not necessarily even about counting

527
02:34:20.479 --> 02:34:27.760
down from ten to one. It's that space that you have,

528
02:34:28.920 --> 02:34:47.440
that space between being active physically or mentally to just

529
02:34:52.120 --> 02:34:57.360
sitting or lying down, just being there, not doing anything,

530
02:34:57.520 --> 02:35:02.280
not saying anything, or do you needing to think about anything.

531
02:35:04.079 --> 02:35:07.760
So it opens up a space, you know, a bit

532
02:35:07.799 --> 02:35:18.559
of a space, a gap. And the more I came

533
02:35:18.680 --> 02:35:23.280
down from ten to one, the bigger that gap becomes.

534
02:35:26.239 --> 02:35:38.760
So there's that gap of calmness, of comfort, relaxation. It's

535
02:35:38.799 --> 02:35:52.479
a nice feeling, and it moves those stresses or discomforts

536
02:35:52.520 --> 02:36:08.559
physically or emotionally, moves them away. Allows you to just

537
02:36:11.559 --> 02:36:18.319
slow down, someone to count again from ten down to one,

538
02:36:18.680 --> 02:36:28.959
and notice that gap widening, the gap, And as it widens,

539
02:36:29.000 --> 02:36:35.079
it's almost like the stress and attention falls into the

540
02:36:35.120 --> 02:37:56.879
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four.

541
02:38:14.600 --> 02:39:00.799
Three two.

542
02:38:49.879 --> 02:39:00.959
One.

543
02:39:01.639 --> 02:39:22.079
Now, how does your body feel Now, can you notice that,

544
02:39:23.120 --> 02:40:00.239
do you feeling calmer, the feeling more relaxed as now,

545
02:40:00.360 --> 02:40:21.120
focus on your legs, just your legs. We're just gonna

546
02:40:21.159 --> 02:40:40.559
start with focusing on your thighs. Of course, it's not

547
02:40:40.680 --> 02:40:49.200
the most exciting thing to be doing, because I'm sure

548
02:40:49.280 --> 02:40:52.040
like most of your body is not not going on

549
02:40:52.200 --> 02:41:04.920
right now. Just focusing on the whole of your thighs,

550
02:41:07.440 --> 02:41:11.479
the tops of your thighs, the sides of your thighs,

551
02:41:13.360 --> 02:41:17.840
the bottoms of your thighs, your outer thighs, and your

552
02:41:17.959 --> 02:41:23.239
inner thighs. Basically the whole of your thigh that leads

553
02:41:24.239 --> 02:41:39.799
into your hip and it goes down to your knee joints. Now,

554
02:41:39.840 --> 02:41:46.879
this is a big area. It's a very heavy area,

555
02:41:47.360 --> 02:41:52.959
it's very strong. But with the strongest muscles in your

556
02:41:53.000 --> 02:42:06.120
body are in your thighs. But I don't think we

557
02:42:07.760 --> 02:42:20.760
perhaps give enough attention to our thighs. Perhaps we don't

558
02:42:22.319 --> 02:42:42.840
acknowledge how important our thighs are to our lives, how

559
02:42:42.920 --> 02:42:52.120
much they actually do for us all through our lives.

560
02:42:59.200 --> 02:43:04.840
And may see him to sound really weird, but I

561
02:43:04.879 --> 02:43:11.040
think that all of our body parts, especially our thighs,

562
02:43:11.879 --> 02:43:19.239
need some TLC A bit of love, shown a bit

563
02:43:19.239 --> 02:43:37.959
of acknowledgement. Thank you gratitude for what our thighs do

564
02:43:38.200 --> 02:43:50.000
for us. And I know this may sound of a strange.

565
02:43:50.440 --> 02:43:53.600
Maybe you think, why am I? Surely I should be

566
02:43:53.600 --> 02:43:58.360
out in the garden hugging a tree or something. Well,

567
02:44:02.520 --> 02:44:04.920
it's hard to set a microphone up on a tree.

568
02:44:05.840 --> 02:44:08.079
That's why I'm doing this indoors. Otherwise I would be

569
02:44:08.120 --> 02:44:11.879
outside hugging a tree. Now I can't see the television

570
02:44:11.879 --> 02:44:20.600
from the tree. If you move down to your knees

571
02:44:22.399 --> 02:44:30.360
gaining such an important part, and I think we don't

572
02:44:30.440 --> 02:44:38.319
necessarily I'll speak for myself here, I don't necessarily appreciate

573
02:44:40.079 --> 02:44:45.200
all that my knees do for me until I have

574
02:44:45.280 --> 02:44:48.639
a problem with my knee. It's occasionally, if I ever

575
02:44:50.239 --> 02:44:54.239
maybe i'll pash it or it's aching for some reason.

576
02:44:55.920 --> 02:45:02.159
It's then that I realize, how much does you know

577
02:45:02.200 --> 02:45:08.200
the benefit of being able to use my legs without

578
02:45:09.920 --> 02:45:17.200
any kind of physical discomfort is a beautiful thing that's

579
02:45:17.399 --> 02:45:25.840
possibly not appreciated until it's temporarily removed. You know that's comfort.

580
02:45:29.879 --> 02:45:34.559
But as you focus on your knees, regardless of how

581
02:45:34.600 --> 02:45:42.120
your knees feel, you can have that sense of gratitude

582
02:45:43.600 --> 02:45:46.280
and love to your knees for all that they do

583
02:45:46.399 --> 02:45:59.479
for you, and you can still have that attention on

584
02:45:59.520 --> 02:46:06.239
your thigh. Maybe notice how your thighs feel. Maybe you've

585
02:46:06.399 --> 02:46:24.000
noticed that they are relaxing more deeply as you focus

586
02:46:24.200 --> 02:46:29.799
now on the bottoms of your legs, your shins, and

587
02:46:29.840 --> 02:46:36.440
your calf muscles. The bones between your knees and your

588
02:46:36.479 --> 02:46:49.879
feet incorporate, and of course your ankles so important. Anyone

589
02:46:49.920 --> 02:46:54.760
that's had even like the slightest sprain of an ankle

590
02:46:55.920 --> 02:47:02.520
knows how how much we take our ankles for granted.

591
02:47:08.399 --> 02:47:10.399
And it's kind of strange in a way when you

592
02:47:10.479 --> 02:47:16.120
think that. You know, logically, our wrists are a lot

593
02:47:16.239 --> 02:47:21.120
thinner than the rest of our arms, which is okay,

594
02:47:21.159 --> 02:47:24.879
it doesn't I can't see any problem with that because

595
02:47:24.879 --> 02:47:30.959
we're just picking stuff up. But our ankles so much

596
02:47:31.200 --> 02:47:40.879
thinner than the rest of our legs, and from a

597
02:47:40.920 --> 02:47:45.840
physics perspective or logical even it doesn't really make sense

598
02:47:47.120 --> 02:47:54.520
that all this weight would ultimately be resting on your

599
02:47:54.559 --> 02:48:04.639
ankles then leading to your feet. That thin area, a

600
02:48:04.879 --> 02:48:14.559
thin bone. Yeah, it does so much great work, supports us,

601
02:48:14.600 --> 02:48:24.600
supports our body for a lifetime helps us to balance,

602
02:48:26.799 --> 02:48:39.639
It helps you to get around and be mobile. And

603
02:48:39.719 --> 02:48:47.559
there's the calf muscles. Of course, when I was younger,

604
02:48:47.760 --> 02:48:51.079
I couldn't see the point in calf muscles. Didn't seem

605
02:48:51.120 --> 02:48:56.239
to do anything. Okay, if I walked around on tiptoes,

606
02:48:56.959 --> 02:49:00.840
then my calf muscles get some work. But of course

607
02:49:00.879 --> 02:49:05.079
that's not true. The carved muscles are being used whenever

608
02:49:05.120 --> 02:49:17.079
we use our legs, and your shins there to protect

609
02:49:19.000 --> 02:49:27.680
your lower legs, shaped in a way, almost as a

610
02:49:27.719 --> 02:49:40.040
protector for the bone, leading of course to your ankles

611
02:49:43.399 --> 02:49:50.040
and your feet. But we're not going to focus on

612
02:49:50.079 --> 02:49:52.280
your feet. We're just going to focus on the legs.

613
02:49:54.120 --> 02:49:58.760
And I realize that now that I've mentioned your feet,

614
02:49:58.840 --> 02:50:03.520
it probably focusing on them anyway, So maybe I should

615
02:50:03.559 --> 02:50:09.559
focus on your feet a little bit. You can have

616
02:50:09.680 --> 02:50:14.959
them in your awareness the same as you have your

617
02:50:15.000 --> 02:50:19.280
thighs in your awareness. Even though we haven't been focusing

618
02:50:19.959 --> 02:50:25.000
on your thighs a few minutes, let me focusing on

619
02:50:25.040 --> 02:50:42.360
your ankles. There's still that sensation of comfort in your thighs,

620
02:50:47.239 --> 02:50:55.200
and this that movement of energy because the thighs hold

621
02:50:56.559 --> 02:51:02.479
lots of different sensations of there's the muscles, the big

622
02:51:02.680 --> 02:51:14.840
straw muscles that we have in our thighs. But the

623
02:51:15.000 --> 02:51:21.079
skin on the outside of the thighs, as in the

624
02:51:21.079 --> 02:51:26.719
outside of all of our body, can be very sensitive,

625
02:51:30.600 --> 02:51:43.879
sensitive to the touch, sensitive to temperature. And inside your

626
02:51:43.920 --> 02:51:51.399
thighs the bones, there's the muscle, there's the blood, vessels,

627
02:51:51.520 --> 02:51:57.760
the ar trees, all this stuff that's inside your thighs.

628
02:52:01.600 --> 02:52:04.799
And I guess sometimes it'd be nice if you could

629
02:52:04.840 --> 02:52:12.280
actually put your fingers inside your thighs and a message,

630
02:52:12.559 --> 02:52:16.120
so you can message on the outside, of course, but

631
02:52:16.200 --> 02:52:19.360
to be able to get deep into the muscles, and

632
02:52:19.399 --> 02:52:24.559
to be able to just massage inside your thighs, message

633
02:52:24.559 --> 02:52:33.319
in the bones of your leg, massage in all the veins,

634
02:52:33.479 --> 02:52:43.719
and just gently healing your thighs, and you could move

635
02:52:43.920 --> 02:52:50.440
down message and inside your knees, just a message in

636
02:52:50.520 --> 02:52:57.879
those bones, but with healing fingertips spreading that healing energy

637
02:52:58.639 --> 02:53:08.360
deep into the joint of your knees. Of course, there's

638
02:53:08.399 --> 02:53:12.319
the back of your your knee, you know, the inside

639
02:53:12.479 --> 02:53:19.719
crease where your knee is. It's a very sensitive area,

640
02:53:20.639 --> 02:53:25.040
very it feels very nice when you stroke it. That

641
02:53:25.159 --> 02:53:28.879
might be because it's an area that's not really touched

642
02:53:29.040 --> 02:53:35.639
very often. It's almost like a hidden part, that crease

643
02:53:37.719 --> 02:53:42.239
in your legs. It's almost it's like a part that

644
02:53:44.000 --> 02:53:46.079
has a sensitivity, which is.

645
02:53:46.040 --> 02:53:47.040
A little bit different.

646
02:53:54.840 --> 02:54:04.799
Of course, it's protected by your legs. So you can

647
02:54:04.840 --> 02:54:10.239
imagine putting your fingers into that crease in your legs,

648
02:54:15.559 --> 02:54:19.520
that fold in between your legs. You can just message

649
02:54:19.559 --> 02:54:26.639
with your fingertips. Imagine your fingertips going inside message in

650
02:54:26.760 --> 02:54:36.319
the muscle tissue. You can of course field the bones

651
02:54:36.719 --> 02:54:48.680
of your knees heading through your fingertips, and then as

652
02:54:48.719 --> 02:54:54.399
you go down to your calf muscles. Now that's the

653
02:54:54.440 --> 02:54:57.959
part I'd like to be able to really put my

654
02:54:58.079 --> 02:55:06.920
fingertips deep inside my calf muscles, massage in every single

655
02:55:07.879 --> 02:55:19.559
tissue of that muscle, healing every part, and then doing

656
02:55:19.600 --> 02:55:27.079
the same for my shins, massage in and gently stroking

657
02:55:27.239 --> 02:55:33.639
the bones, gently stroking them, healing in a loving way,

658
02:55:34.920 --> 02:55:41.319
because they deserve to be treated as the precious bones

659
02:55:41.360 --> 02:55:46.040
that they are. Because our legs are so precious as

660
02:55:46.079 --> 02:55:50.799
in all the other parts of our body, the more

661
02:55:50.840 --> 02:56:05.000
precious of any chure on the planet. When you start

662
02:56:05.120 --> 02:56:17.079
to think about your legs in this way, it can

663
02:56:17.280 --> 02:56:26.760
change your perspective. It might sound a bit a bit

664
02:56:27.040 --> 02:56:32.520
silly to start with the idea of having love for

665
02:56:32.600 --> 02:56:42.000
your legs, showing appreciation for your thighs, wanting to be

666
02:56:42.000 --> 02:56:49.440
able to put your hands in your thighs, massage the

667
02:56:49.600 --> 02:56:55.479
muscles and the bones, and to get your fingers deep

668
02:56:55.559 --> 02:57:03.639
in there, releasing all tension, just to show.

669
02:57:04.799 --> 02:57:06.159
How much you care.

670
02:57:09.200 --> 02:57:14.360
About your legs, how much you care for what your

671
02:57:14.440 --> 02:57:24.120
legs do for you regularly, your knees, your calves, your ankles.

672
02:57:28.399 --> 02:57:36.239
The strength of your ankles, considering how thin they are

673
02:57:36.280 --> 02:57:44.000
compared to the rest of your legs, especially your thighs. Yeah,

674
02:57:44.079 --> 02:57:56.319
they're so strong, so flexible, absolutely amazing things. Your ankles

675
02:57:56.520 --> 02:58:05.799
are truly a gift because of what they do for you,

676
02:58:11.079 --> 02:58:18.079
supporting all that weight, regardless of how what weight you are,

677
02:58:19.239 --> 02:58:23.799
even if you only eat ate stone, there's still a

678
02:58:23.840 --> 02:58:30.479
lot of weight for these little ankles. Now, I'm a

679
02:58:30.520 --> 02:58:38.719
lot heavier than eight stone double down, yet my ankles

680
02:58:40.479 --> 02:58:48.120
support my body all the time. Although they do give

681
02:58:48.200 --> 02:58:52.959
off a sigh of relief when I sit down, as

682
02:58:53.600 --> 02:59:00.799
in fact, my whole legs do. My feet that also

683
02:59:00.959 --> 02:59:28.440
go my toes clap. We're so happy your legs really

684
02:59:29.840 --> 02:59:36.319
are amazing. And I know that talk about talking about

685
02:59:36.360 --> 02:59:43.120
your legs is probably possibly among the most most boring

686
02:59:43.200 --> 02:59:50.719
things you've ever heard anyone say. Possibly you're boring or not.

687
02:59:52.319 --> 02:59:59.719
Everything I said is true. Your legs are amazing. M

688
03:00:07.639 --> 03:00:20.520
Your legs deserve not just respect, they deserve to relax deeply.

689
03:00:27.799 --> 03:00:31.159
They deserve to take some time out of the day

690
03:00:33.360 --> 03:00:54.840
to just let go completely. Your legs.

691
03:00:59.520 --> 03:01:02.120
Really can relax.

692
03:01:09.719 --> 03:01:13.879
And because the legs are so such a most, you know,

693
03:01:14.079 --> 03:01:20.040
very important part of your body. When you relax your legs,

694
03:01:20.120 --> 03:01:27.360
the rest of your body also naturally follows in that

695
03:01:31.079 --> 03:01:42.000
journey of comfort. I can feel it in my hips.

696
03:01:43.280 --> 03:01:50.440
My hips feel really loose, and also my lower back

697
03:01:50.479 --> 03:01:50.879
as well.

698
03:01:52.879 --> 03:01:53.879
My lower back.

699
03:01:53.840 --> 03:01:59.399
Really feels it feels stretched, even though I'm just sitting

700
03:01:59.440 --> 03:02:05.440
in a chair and there's no stretching as far as

701
03:02:05.479 --> 03:02:08.440
I'm aware that I'm doing. But it's almost as if

702
03:02:08.520 --> 03:02:12.520
the muscles are just relaxed so much that there is

703
03:02:12.559 --> 03:02:21.079
a natural stretch as the tension has reduced a lot.

704
03:02:37.399 --> 03:02:40.520
And I'm now going to count down from ten down

705
03:02:40.559 --> 03:02:51.920
to one, and you can continue to feel wonderfully relaxed.

706
03:02:55.680 --> 03:03:11.520
Ten nine, eight, seven, six.

707
03:03:14.319 --> 03:03:30.000
Five, four, three, two.

708
03:03:31.879 --> 03:03:38.879
One. Relax.

709
03:03:46.680 --> 03:03:50.520
So I'm just going to count down from five down

710
03:03:50.559 --> 03:03:55.040
to one. And as a countdown, if you just focus

711
03:03:55.120 --> 03:04:03.079
on the numbers, just the numbers counting down, and notice

712
03:04:03.959 --> 03:04:12.000
how you feel in this moment as you hear the

713
03:04:12.079 --> 03:04:20.200
numbers counting down, knowing that those numbers counting down represent

714
03:04:21.159 --> 03:04:30.200
you feeling calmer, not just in your body, but also

715
03:04:32.440 --> 03:04:39.079
relaxing your mind. I just notice how you feel. There's

716
03:04:39.200 --> 03:04:45.000
nothing to do, there's nothing to say, there's nothing to

717
03:04:45.079 --> 03:05:36.440
think about, starting with number five, four, three, two one.

718
03:05:37.360 --> 03:05:49.239
And as you notice the gradual letting go of the

719
03:05:49.360 --> 03:05:57.040
tension in your body, you may also begin to notice

720
03:05:57.120 --> 03:06:05.639
and be aware of how your mind is starting to

721
03:06:05.680 --> 03:06:13.559
slow down. This is just a natural thing that happens.

722
03:06:14.879 --> 03:06:20.079
It's not really a special procedure. It's just natural because

723
03:06:20.159 --> 03:06:26.079
as your body relaxes, your mind also starts to relax.

724
03:06:27.680 --> 03:06:31.319
And the more your mind relaxes, the more your body relaxes.

725
03:06:31.440 --> 03:06:41.799
It's just a continuous circle of relaxation. And there is

726
03:06:41.879 --> 03:06:50.639
that calmness that comes from relative quietness. You know, even

727
03:06:50.879 --> 03:06:55.760
even if there's background sounds either your side or mind,

728
03:06:57.479 --> 03:07:03.440
it's still going to be quite calm. You know, you

729
03:07:03.479 --> 03:07:08.159
haven't got the television on, there's no music in the

730
03:07:08.200 --> 03:07:11.479
background unless you're listening to the recording. With music, of course,

731
03:07:16.319 --> 03:07:18.479
you're very likely not going to be sitting in a

732
03:07:18.600 --> 03:07:21.719
room with other people. Of course you might be, but

733
03:07:23.000 --> 03:07:26.319
generally it's more ideal if you can do this on

734
03:07:26.360 --> 03:07:37.719
your own, so no distractions, and when you stop thinking

735
03:07:37.760 --> 03:07:54.959
about stuff, relaxation automatically rises, a sense of comfort starts

736
03:07:55.000 --> 03:08:03.799
to grow, and without trying to build it up into

737
03:08:03.840 --> 03:08:16.360
something fantastical or something magical, this is just a natural process,

738
03:08:18.319 --> 03:08:29.479
something that's easy to accomplish. In fact, it's almost the

739
03:08:29.520 --> 03:08:36.239
sense of relaxing completely happens really when you put no

740
03:08:36.399 --> 03:08:41.000
effort into it. It's not something that you can really force.

741
03:08:43.600 --> 03:08:53.200
It's something that happens naturally. And part of the process

742
03:08:53.360 --> 03:09:04.760
of this recording and others is simply two allow you

743
03:09:06.959 --> 03:09:17.879
to take advantage of this space, this time, to just

744
03:09:22.000 --> 03:09:32.840
let go, to just be here, to be in tune

745
03:09:33.280 --> 03:09:45.360
with how you feel, yet with the intention of wanting

746
03:09:45.639 --> 03:09:57.760
to relax deeply and maybe even to fall asleep, depending

747
03:09:57.959 --> 03:10:04.200
on what it is that you wish for yourself in

748
03:10:04.319 --> 03:10:20.520
this moment. As we know, relaxing is the majority of

749
03:10:20.600 --> 03:10:25.399
the process of falling asleep. The actual falling asleep part

750
03:10:25.440 --> 03:10:33.719
is the tiny bit at the end. The deeper relaxed

751
03:10:34.000 --> 03:10:39.920
you become, the easier.

752
03:10:42.399 --> 03:10:43.399
You find.

753
03:10:44.600 --> 03:11:00.760
Yourself drifting. You can also, if you choose, stay focused

754
03:11:01.760 --> 03:11:25.719
on my voice and really enjoy the process, gradually relaxing

755
03:11:30.040 --> 03:11:56.520
each muscle in your body effortlessly and just observing the

756
03:11:56.680 --> 03:12:17.920
sensation of letting go completely. This time, I'm going to

757
03:12:18.040 --> 03:12:27.760
count from six down to one, and you can notice

758
03:12:28.239 --> 03:12:38.479
your mind calming down more with each number that you

759
03:12:38.760 --> 03:12:55.200
hear me say, naturally, feeling calm and slow and be peaceful.

760
03:13:01.120 --> 03:14:31.440
Six, five, four, three.

761
03:14:58.680 --> 03:15:58.319
Two? What being aware? How your mind to slow right down,

762
03:16:01.559 --> 03:16:25.000
sinking deeply into relaxation. And as you focus on your mind,

763
03:16:25.239 --> 03:16:37.760
you may notice that there are some thoughts still there,

764
03:16:37.799 --> 03:16:47.360
maybe some stubborn thoughts that for some reason perhaps need

765
03:16:47.440 --> 03:17:02.639
your attention. So what you can do is send love

766
03:17:02.840 --> 03:17:16.479
to those thoughts. Sprinkle those thoughts with love like all

767
03:17:16.639 --> 03:17:22.319
petals from a flower. Just sprinkle it over them, petals

768
03:17:22.319 --> 03:17:29.600
filled with love towards those thoughts, to let those thoughts

769
03:17:29.760 --> 03:17:36.600
know that you're not abandoned in them. You just need them,

770
03:17:37.799 --> 03:17:48.920
You require them to just calm down, slow down, quiet

771
03:17:49.239 --> 03:18:04.639
down for now, so as you focus on those remaining

772
03:18:04.799 --> 03:18:10.079
thoughts as we count down this time from seven down

773
03:18:10.120 --> 03:18:19.239
to one. With each number, just imagine sprinkling those flower

774
03:18:19.360 --> 03:18:38.440
petals of love, kindness, gratitude over those thoughts, which will

775
03:18:38.479 --> 03:18:48.440
allow them to just melt away and relax deeply. Of

776
03:18:48.600 --> 03:19:02.840
every number, those thoughts will become more and more relaxed,

777
03:19:08.440 --> 03:21:41.959
starting with number seven, six, five, four, three, two, one. Needing, Now,

778
03:21:44.760 --> 03:21:48.920
notice how relaxed.

779
03:21:51.920 --> 03:21:53.159
Your feeling.

780
03:21:56.399 --> 03:22:12.040
In your body. We're going to focus on your hands,

781
03:22:17.840 --> 03:22:24.200
because the more relaxed your hands are, the more relaxed

782
03:22:24.360 --> 03:22:45.399
your body and mind are. And you focus on your

783
03:22:45.559 --> 03:22:55.760
hands and your fingers, there's nothing needed to be done.

784
03:22:56.760 --> 03:23:01.840
There's no clenching of fists or dance in the fingers

785
03:23:01.959 --> 03:23:15.639
or anything like that. It's just noticing and focusing on

786
03:23:15.719 --> 03:23:44.000
your hands, noticing how they feel. Because the more relaxed

787
03:23:44.239 --> 03:23:53.920
do your hands feel, the calmer your mind feels, and

788
03:23:53.959 --> 03:24:11.360
the more comfort you feel throughout your body. You may

789
03:24:13.760 --> 03:24:56.879
have already noticed you mind is starting to dressed fashim

790
03:25:00.920 --> 03:25:15.600
just on your hands and fingers, allowing them to experience

791
03:25:18.319 --> 03:25:25.799
a real deepening of that relaxation in your hands and

792
03:25:26.000 --> 03:25:52.239
fingers more and more relaxed. With each number from eight

793
03:25:54.680 --> 03:26:06.959
down to one, you can almost feel that healing and

794
03:26:07.040 --> 03:26:23.360
relaxing energy spreading into your hands and fingers, becoming year

795
03:26:24.159 --> 03:26:42.360
war relaxing with each number you hear, going down eight,

796
03:26:43.159 --> 03:28:55.360
down to one, drifting, drifting again starting nie number eight, seven, six, four,

797
03:29:19.920 --> 03:31:06.840
four three. Yes, being here now, nothing to think about,

798
03:31:08.559 --> 03:31:20.120
nothing to do, nothing to say, and everything just feels calmer.

799
03:31:24.559 --> 03:31:32.120
And this is your natural state of being. This is

800
03:31:32.319 --> 03:31:39.000
how you just normally feel when you take away all

801
03:31:39.159 --> 03:31:46.120
that other stuff that we add, you know, things like

802
03:31:46.520 --> 03:32:02.799
stress and worrying and overthinking, anxiety, tension, just generally thinking

803
03:32:02.840 --> 03:32:03.639
about stuff.

804
03:32:05.799 --> 03:32:09.120
You take that away, which is what we do.

805
03:32:09.680 --> 03:32:10.159
What we do.

806
03:32:10.399 --> 03:32:17.879
Now you're left with.

807
03:32:20.520 --> 03:32:29.040
A real sense of peacefulness, which comes to you very

808
03:32:29.120 --> 03:32:44.639
quickly because ultimately it's just a feeling, a feeling of comfort,

809
03:32:48.520 --> 03:32:52.399
almost as if you've gone inside yourself and you've found.

810
03:32:52.680 --> 03:32:55.840
A special place where.

811
03:32:57.920 --> 03:33:09.520
Everything is peaceful, a place where you can feel relaxed

812
03:33:10.040 --> 03:33:18.440
and your natural sense of comfort, a place where you

813
03:33:18.879 --> 03:33:28.200
can be you, where you can accept yourself for who

814
03:33:28.280 --> 03:33:35.760
you are, the place where you're not trying to please

815
03:33:36.319 --> 03:33:49.040
anybody else ever, the place where you can actually not

816
03:33:49.239 --> 03:33:54.559
just love yourself, but in some ways more importantly, you

817
03:33:54.600 --> 03:34:11.680
can like yourself, appreciate who you are. That sense of

818
03:34:11.879 --> 03:34:25.319
gratitude is in the air all around you, and that's

819
03:34:25.399 --> 03:34:33.879
also a place where you can actually feel the healing

820
03:34:34.280 --> 03:34:53.079
energy soaking into your body. Healing energy soaking into your body,

821
03:34:54.159 --> 03:35:03.079
and the healing energy spreads through your veins, traveling to

822
03:35:03.399 --> 03:35:15.440
each and every single part of your body, and you

823
03:35:15.559 --> 03:35:22.639
start to realize that actually that healing energy, it's not

824
03:35:22.840 --> 03:35:30.319
just entered into your brain, it's become part of your brain,

825
03:35:35.200 --> 03:35:41.920
and that spinal fluid is now mixed with healing energy,

826
03:35:47.120 --> 03:35:53.399
not just allowing you to feel so much more relaxed

827
03:35:55.440 --> 03:36:07.479
and healthy in this moment, but also you start to

828
03:36:07.600 --> 03:36:17.000
realize to actually, what's happening now with that healing, relaxing

829
03:36:18.120 --> 03:36:30.280
energy spreading through your body, It's actually changing your life.

830
03:36:31.120 --> 03:36:36.399
It's actually changing the way you're going to feel not

831
03:36:36.520 --> 03:36:43.920
just now, but tomorrow and the next day. As your

832
03:36:44.040 --> 03:36:52.200
health improves, not just your physical health but your mental health.

833
03:36:56.040 --> 03:37:01.360
Things that used to bother you in the past, for

834
03:37:01.399 --> 03:37:07.440
some reason, no longer have the effect that they used

835
03:37:07.479 --> 03:37:21.799
to because something has changed deep within you. Maybe things

836
03:37:22.040 --> 03:37:26.120
that used to cause you to.

837
03:37:25.920 --> 03:37:27.760
Feel anger.

838
03:37:30.959 --> 03:37:41.120
No longer have that power to control you the way

839
03:37:41.120 --> 03:37:49.200
they seem to be able to before, as you realize

840
03:37:50.200 --> 03:38:02.360
that you are the one who decides what affects you.

841
03:38:02.360 --> 03:38:11.600
You're the one who decides to feel relaxed and calm

842
03:38:12.799 --> 03:38:30.120
when you choose to enjoy noticing these natural developments of healing,

843
03:38:31.399 --> 03:38:40.040
continuing to grow and improve your life day by day,

844
03:38:45.879 --> 03:38:54.159
including of course, your ability to relax so much easier

845
03:38:59.079 --> 03:39:08.319
and sleep in. It's the most natural thing in the

846
03:39:08.360 --> 03:39:18.120
world to you, because falling asleep is something that you've

847
03:39:18.200 --> 03:39:28.920
done so many times in your life, and you know

848
03:39:29.120 --> 03:39:33.959
that you were born, as we all were, with the

849
03:39:34.079 --> 03:39:45.159
ability to fall asleep naturally. We were born with that

850
03:39:45.959 --> 03:39:57.559
ability to just drift off into a deep, healing sleep.

851
03:40:03.479 --> 03:40:08.319
Even when we're kids, sometimes will fall asleep and we

852
03:40:08.360 --> 03:40:12.959
don't even want to try and take us stay awake.

853
03:40:14.280 --> 03:40:17.840
Maybe it's a birthday in the morning, or it's Christmas

854
03:40:17.959 --> 03:40:20.959
or holiday or something we look forward to.

855
03:40:21.399 --> 03:40:22.680
We don't want to go to sleep.

856
03:40:24.879 --> 03:40:29.879
But the more we want to stay awake, the more

857
03:40:30.079 --> 03:40:38.440
we just start to drift. And the more you fight drifting,

858
03:40:39.120 --> 03:40:41.479
the more you try to stop yourself and drift in

859
03:40:41.520 --> 03:40:54.559
a safe the deeper and stronger that drifting becomes because

860
03:40:54.559 --> 03:40:59.920
we're born not just with the need to relax deeper

861
03:41:01.719 --> 03:41:11.559
and to naturally fall asleep, but it's our birthright, it's

862
03:41:11.680 --> 03:41:22.239
part of our DNA. And sometimes as we get older

863
03:41:22.280 --> 03:41:33.680
in life, perhaps at times we have forgotten that relaxing

864
03:41:34.959 --> 03:41:49.479
completely is not only a wonderfully pleasant experience, it's also

865
03:41:49.799 --> 03:42:09.280
really easy. It's very, very easy to let go, because

866
03:42:09.319 --> 03:42:10.159
that's all it is.

867
03:42:10.239 --> 03:42:10.799
It's just.

868
03:42:14.239 --> 03:42:25.760
Deciding to let go. And when you press the play

869
03:42:25.760 --> 03:42:36.040
button on my recordings, you have given permission for my

870
03:42:36.280 --> 03:42:44.399
voice to relax you. When you press that play button,

871
03:42:45.399 --> 03:42:53.840
you have given me permission for my words to effect

872
03:42:56.319 --> 03:43:08.159
you in a positive, only a positive way, opening up

873
03:43:13.360 --> 03:43:31.799
your mind to useful and healing suggestions that can have

874
03:43:36.120 --> 03:43:46.280
such an amazing effect on how you feel right now,

875
03:43:48.319 --> 03:43:58.200
as well as those changes that continue long after the

876
03:43:58.280 --> 03:44:09.559
recording ends, Those changes within you to continue to flourish

877
03:44:09.799 --> 03:44:24.399
and grow, transforming your life in a positive, beautiful way,

878
03:44:27.479 --> 03:44:34.639
allowing you to move forward in your life in the

879
03:44:34.639 --> 03:44:51.920
direction that you choose for yourself. And this feeling, this

880
03:44:52.200 --> 03:45:07.840
feeling that you can experience of safety, comfort, calmness, just

881
03:45:08.040 --> 03:45:21.719
feels so nice. It's such a healthy place to be,

882
03:45:29.600 --> 03:45:46.399
and that positivity grows within you. Each and every day

883
03:45:46.440 --> 03:45:56.239
moving forward, you're going to find that you're more relaxed

884
03:45:58.559 --> 03:46:10.959
physically and in your mind is more relaxed. And it's

885
03:46:11.000 --> 03:46:16.559
not that you're thinking slower, it's just that your mind

886
03:46:16.639 --> 03:46:28.520
will be less clogged up with unnecessary negativity because from

887
03:46:28.600 --> 03:46:38.879
now on, your mind rejects negativity. From now on, you're

888
03:46:38.920 --> 03:46:49.799
going to start noticing when negativity arises, and you can

889
03:46:49.959 --> 03:47:03.959
just say stop, stop, and that negative will turn around

890
03:47:04.479 --> 03:47:23.920
and leave you alone. Stop and that negativity will disappear.

891
03:47:32.040 --> 03:47:38.520
And as you notice that you feel way more relaxed

892
03:47:39.920 --> 03:47:55.319
than you probably expected, you can now congratulate yourself because

893
03:47:55.479 --> 03:48:01.879
you're the person that has done this. You are the

894
03:48:02.000 --> 03:48:07.799
one that has opened your mind up to the simple facts.

895
03:48:11.159 --> 03:48:16.239
You can feel more relaxed in your body and in

896
03:48:16.319 --> 03:48:28.399
your mind. You've opened your mind up to the birthright

897
03:48:28.520 --> 03:48:37.159
of being able to just fall asleep easily when you choose.

898
03:48:45.799 --> 03:48:47.280
And that's a nice feeling.

899
03:48:48.840 --> 03:48:50.040
Don't you think.

900
03:48:52.120 --> 03:48:52.959
It feels nice?

901
03:48:53.040 --> 03:48:56.479
Doesn't it?

902
03:48:56.559 --> 03:49:03.440
To feel calm? All that healing energy is spreading through

903
03:49:03.479 --> 03:49:16.440
your body and your mind to spend time a special

904
03:49:16.559 --> 03:49:32.520
place where negativity can no longer enter. Negativity is banned.

905
03:49:33.479 --> 03:49:40.959
It's bad, it's not allowed entry doesn't it doesn't. This

906
03:49:41.479 --> 03:49:49.319
doesn't deserve to be here, It doesn't belong here. Negativity

907
03:49:49.520 --> 03:50:03.920
has no place in your life. Which makes room feel

908
03:50:04.000 --> 03:50:35.520
more comfort, more heathing, more relaxation, more peace. It feels nice,

909
03:50:35.639 --> 03:51:00.440
doesn't it. Just let go with everything. I'm going to

910
03:51:00.559 --> 03:51:08.440
count down now from twenty down to one. You can

911
03:51:08.479 --> 03:51:19.719
continue to relax. If you choose, you can drift to sleep.

912
03:51:23.360 --> 03:51:33.120
With every number you hear me say, you can feel

913
03:51:34.280 --> 03:51:40.520
twice as relaxed, or if you choose, you can feel

914
03:51:41.440 --> 03:52:47.760
twice to sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

915
03:52:56.719 --> 03:54:44.079
thirteen to well eleven, ten, nine, eight, seven, six five. Oh,

916
03:54:44.520 --> 03:54:54.319
this is your time to just take a break, your

917
03:54:54.479 --> 03:55:05.200
time to relax, to allow your mind to slow down,

918
03:55:13.879 --> 03:55:27.959
to give yourself a permission to take a break from everything.

919
03:55:32.680 --> 03:55:37.159
And you're the only person that can make that decision.

920
03:55:40.000 --> 03:55:45.319
You're the only person that can actually tell your mind

921
03:55:47.559 --> 03:56:11.920
to just relax, to just take some time off so

922
03:56:11.959 --> 03:56:16.840
that you can focus on your body, get in touch

923
03:56:17.079 --> 03:56:31.959
with how you feel physically, and in the process of

924
03:56:34.559 --> 03:56:39.360
this body scan where you focus on different parts of

925
03:56:39.399 --> 03:56:50.200
your body, those parts that you focus on and observe.

926
03:56:53.159 --> 03:57:01.559
Even though you're not purposely requesting for those parts of

927
03:57:01.600 --> 03:57:09.360
your body to relax, it's kind of expected. You expect

928
03:57:10.440 --> 03:57:18.159
when you listen to my voice to feel more relaxed naturally,

929
03:57:23.639 --> 03:57:32.120
because when you're listening to me, your attention is focused

930
03:57:33.799 --> 03:57:45.040
on my words, and as my words guide you to

931
03:57:45.159 --> 03:57:57.559
focus on those parts of your body, your focus increases,

932
03:58:04.639 --> 03:58:22.000
which actually calms your mind. And when you wind calms down,

933
03:58:25.879 --> 03:58:29.200
your body relaxes.

934
03:58:36.680 --> 03:58:38.120
And when your body.

935
03:58:41.399 --> 03:59:01.079
Calms down, your mind relaxes, and he and the who

936
03:59:01.120 --> 03:59:09.879
have not really started to focus on your body, you

937
03:59:10.000 --> 03:59:24.920
can already feel that healing energy spreading through your body,

938
03:59:25.760 --> 03:59:40.079
pushing out stress and tension, healing all the parts of

939
03:59:40.120 --> 03:59:49.920
your body, including your skin, your bones, your blood, all

940
03:59:49.959 --> 03:59:54.639
of your organs inside your body, all of the muscles,

941
03:59:55.920 --> 04:00:03.040
all of the fat, all every thing, every hair on

942
04:00:03.159 --> 04:00:10.040
your body is filled without healing energy.

943
04:00:16.239 --> 04:00:17.639
And when your brain.

944
04:00:21.639 --> 04:00:33.680
It fills with that healing energy, the feeling of comfort,

945
04:00:35.280 --> 04:01:05.760
relaxation increases, deeply increases in a way. Your mind starts

946
04:01:05.799 --> 04:01:21.920
to feel perhaps bit drowsy because it's not needed, and

947
04:01:22.120 --> 04:01:41.399
it may start to drift. If that's what's needed. So

948
04:01:41.479 --> 04:01:46.280
if you're listening to this and what you need is

949
04:01:46.440 --> 04:01:48.879
deep relaxation, that's.

950
04:01:48.639 --> 04:01:52.959
What you get. If what you need is.

951
04:01:54.600 --> 04:02:01.600
To fall asleep naturally and easily, your mind drifts.

952
04:02:04.120 --> 04:02:05.360
That's also.

953
04:02:06.559 --> 04:02:19.559
What happened, beccuse by pressing that play button on the

954
04:02:19.600 --> 04:02:26.479
podcast and listening to me to give permission for your

955
04:02:26.520 --> 04:02:37.479
body and your mind. In fact, you give the command

956
04:02:39.000 --> 04:02:41.040
to your body and your mind.

957
04:02:40.959 --> 04:02:42.280
To relax.

958
04:02:45.479 --> 04:02:54.479
Deeply and to drift off to sleep if that's what

959
04:02:54.680 --> 04:03:10.559
you want or need. And as I focus on the

960
04:03:10.719 --> 04:03:22.040
different parts of your body, you may start to just drift.

961
04:03:26.120 --> 04:03:29.319
And then you come back again and do you hear

962
04:03:29.399 --> 04:03:34.600
me talking And I'm focusing on different parts of your body,

963
04:03:39.479 --> 04:03:49.280
and you may find yourself drifting. You don't realize you're

964
04:03:49.319 --> 04:03:57.520
drifting until you stop drifting and you're alert again to

965
04:03:57.719 --> 04:04:03.719
my voice. Cossend what a different part of your body

966
04:04:04.959 --> 04:04:14.840
starts to relax the in dema because that drifting is

967
04:04:14.920 --> 04:04:27.360
basically you already in the sleep zone. And the more

968
04:04:27.440 --> 04:04:32.639
you drift, the longer you drift, and the longer you

969
04:04:32.799 --> 04:04:39.959
dreat Eventually that drifting.

970
04:04:39.639 --> 04:04:48.040
Continues into sleep, and that's.

971
04:04:47.840 --> 04:04:49.680
The last you remember.

972
04:04:51.239 --> 04:04:59.559
Until you wake up. In your own time when.

973
04:04:59.399 --> 04:05:02.879
You exp against the right amount of sleep.

974
04:05:03.360 --> 04:05:08.600
For you, because when you do.

975
04:05:10.399 --> 04:05:21.399
And if you do fall asleep, it's extremely pleasant, so relaxing,

976
04:05:24.440 --> 04:05:25.440
so deep.

977
04:05:26.680 --> 04:05:29.920
Healing sleep.

978
04:05:40.079 --> 04:05:47.879
It feels so nice to relax into your own body

979
04:05:48.079 --> 04:05:57.559
in mind as you feel that healing energy is spreading

980
04:05:58.000 --> 04:06:13.520
through it. Relaxing is so deeply, relaxing is so so deeply.

981
04:06:22.680 --> 04:06:36.120
We start to focus on your eyes. You now.

982
04:06:38.920 --> 04:06:49.360
To your jaw, down to your neck.

983
04:06:56.680 --> 04:07:30.159
Your shoulders, pheneus, yes.

984
04:07:51.559 --> 04:08:28.760
Us, spy your itps, your legs, your feet, your ties,

985
04:08:46.079 --> 04:08:57.520
and the feedinging, spreading and growing inside you, buddy.

986
04:08:59.120 --> 04:08:59.680
Thing you.

987
04:09:03.000 --> 04:09:16.319
Now, let's focus again on parts of your body. Focus

988
04:09:16.479 --> 04:09:25.799
in this time on your forehead. Now on your mouth,

989
04:09:27.079 --> 04:09:47.159
your lips, your tongue, the whole of your mouth. Focus

990
04:09:47.319 --> 04:09:58.600
in on your fingers, maybe a kid, move your fingers

991
04:09:58.680 --> 04:10:03.760
a little bit. You can focus on each one individually,

992
04:10:10.000 --> 04:10:17.479
both hands, and even though it should focus on both.

993
04:10:17.239 --> 04:10:19.200
Of your hands, now.

994
04:10:20.760 --> 04:10:29.280
It almost seemed to just melt into one. Maybe your

995
04:10:29.399 --> 04:10:32.399
right hand start in your left.

996
04:10:32.159 --> 04:10:32.879
Hand end.

997
04:10:36.319 --> 04:10:48.440
Almost as if just mixed together. Now focusing on your knees,

998
04:10:54.360 --> 04:10:58.079
just noticing how your knees fell.

999
04:11:14.799 --> 04:11:17.799
Now focusing and with elbows.

1000
04:11:20.120 --> 04:11:30.520
Focusing on both a few elbows, just observing.

1001
04:11:31.840 --> 04:11:32.520
The feeling.

1002
04:11:35.239 --> 04:11:36.760
Note with elbows.

1003
04:12:00.399 --> 04:12:01.680
Now fut s.

1004
04:12:03.360 --> 04:12:04.040
Absurd?

1005
04:12:06.239 --> 04:12:07.319
What can you make.

1006
04:12:17.120 --> 04:12:19.120
Feeling that energy.

1007
04:12:21.319 --> 04:12:22.760
The back you back.

1008
04:12:53.840 --> 04:13:14.040
Absurd of ankles, physical sensations.

1009
04:13:15.479 --> 04:14:27.280
Don't think course, I just say no the too both

1010
04:14:27.360 --> 04:14:28.040
do you think?

1011
04:14:35.120 --> 04:14:41.600
Being aware? Now you toose.

1012
04:14:44.000 --> 04:14:48.600
Yo right now?

1013
04:15:19.680 --> 04:15:53.840
Nice sin h you asire body feels noticing you might

1014
04:15:57.399 --> 04:16:45.440
feels now let him go, lett him go, letting go everything,

1015
04:16:53.760 --> 04:17:15.799
let him go, letting go, letting go, h.

1016
04:17:18.559 --> 04:17:28.840
Everything, very thing.

1017
04:17:35.120 --> 04:17:38.799
I'm going to start now, and I'd like it just,

1018
04:17:39.000 --> 04:17:44.600
first of all, just to see some lying down on

1019
04:17:44.719 --> 04:17:50.879
that message table, lying on your front. Your head is supported,

1020
04:17:51.319 --> 04:17:59.920
your arms are supported. Then you feel comfortable and breathe

1021
04:18:00.079 --> 04:18:08.879
and it's really easy, and you feel you feel confident

1022
04:18:09.600 --> 04:18:11.840
in how you look as well. So there's none of

1023
04:18:11.920 --> 04:18:18.159
that issue of body problems or shyness because I'm a

1024
04:18:18.239 --> 04:18:26.319
professional and this is a therapy session, so none of

1025
04:18:26.399 --> 04:18:28.600
that stuff matters whatsoever.

1026
04:18:32.479 --> 04:18:33.280
This is about you.

1027
04:18:36.159 --> 04:18:41.920
This is about how you feel and how you can

1028
04:18:43.399 --> 04:18:49.000
enjoy that sense of comfort and relaxation that comes from

1029
04:18:50.399 --> 04:18:56.079
letting go and allowing my hands my finger is to

1030
04:18:56.200 --> 04:19:08.799
relax you, Sergeant, your body, someone starts off just by

1031
04:19:08.920 --> 04:19:15.440
placing my hands on the back of your head, just gently,

1032
04:19:16.479 --> 04:19:20.799
just so you can feel my hands feel like really

1033
04:19:21.200 --> 04:19:27.600
on you, so you can maybe feel the warmth of

1034
04:19:27.680 --> 04:19:33.040
my hands on the back of your head. And with

1035
04:19:33.239 --> 04:19:36.520
my hands to the side of your head, not pressing,

1036
04:19:36.680 --> 04:19:43.000
but just holding there very gently, maybe over your ears,

1037
04:19:43.559 --> 04:19:46.559
and a little bit on your face, just so you

1038
04:19:46.639 --> 04:19:53.079
can feel my hands so you can become accustomed.

1039
04:19:54.120 --> 04:19:54.520
To them.

1040
04:20:03.159 --> 04:20:05.319
And now put my hands on the back of your

1041
04:20:05.399 --> 04:20:12.799
head again and gently let them slide down onto the

1042
04:20:12.879 --> 04:20:29.879
back of your neck. You can feel my hands gently

1043
04:20:30.120 --> 04:20:37.079
stroking the back of your neck to start with, just

1044
04:20:37.120 --> 04:20:41.200
so you can get used to the the feeling my

1045
04:20:41.360 --> 04:20:49.360
hands on your skin, get accustomed to realize that you're

1046
04:20:49.479 --> 04:20:59.440
safe and it's all good, it's all fine. And I'm

1047
04:20:59.479 --> 04:21:03.319
going to start gently massaging the muscles in.

1048
04:21:03.399 --> 04:21:04.479
The back of your neck.

1049
04:21:11.959 --> 04:21:12.840
With both hands.

1050
04:21:19.000 --> 04:21:25.000
And this is a very trusting situation really, because our

1051
04:21:25.120 --> 04:21:29.319
necks are so fragile and to have someone have their

1052
04:21:29.440 --> 04:21:34.520
hands around your neck in that way can sometimes be

1053
04:21:34.799 --> 04:21:39.719
problematic for people, which is why massages are quite good,

1054
04:21:40.840 --> 04:21:49.280
because it allows you to relax and to get in

1055
04:21:49.479 --> 04:22:06.879
touch with trust, to feel peaceful, and calm. There's a

1056
04:22:07.000 --> 04:22:15.719
massage the sides of your neck, gently moving from the

1057
04:22:15.799 --> 04:22:19.639
bottom of your neck. It would be sort of near

1058
04:22:19.680 --> 04:22:22.959
where your shoulders start, I guess, all the way up

1059
04:22:25.040 --> 04:22:30.479
to your jaw. Who is kind of area that side

1060
04:22:30.520 --> 04:22:35.959
of your neck, of course's a lot longer than the

1061
04:22:36.079 --> 04:22:52.079
front of your neck. And massage in the back of

1062
04:22:52.159 --> 04:23:00.600
your neck, especially that area where perhaps we hold tension,

1063
04:23:04.879 --> 04:23:09.399
and there's that area's message. You can actually feel a

1064
04:23:09.559 --> 04:23:17.520
sense of release in the back of your neck and

1065
04:23:17.680 --> 04:23:22.959
maybe you can breathe it out as well. Notice how

1066
04:23:23.040 --> 04:23:36.280
it feels. Notice how you feel. Then moving down to

1067
04:23:36.440 --> 04:23:42.000
that area between your neck and your shoulders, that muscle area,

1068
04:23:44.760 --> 04:23:46.639
starting to message.

1069
04:23:48.239 --> 04:23:49.760
That area on both sides.

1070
04:23:51.959 --> 04:23:54.200
I mean, this would be the area that a lot

1071
04:23:54.200 --> 04:23:56.360
of people would message if they were going to give

1072
04:23:56.440 --> 04:24:02.879
you like a shoulder message. Even that's not technically the shoulders,

1073
04:24:03.399 --> 04:24:05.840
but it's all the muscles that lead to the shoulders

1074
04:24:07.719 --> 04:24:12.520
from the neck and again that can hold at tension

1075
04:24:13.639 --> 04:24:19.799
and stress. And when massaged sometimes a nice deep message

1076
04:24:19.959 --> 04:24:27.399
is useful, and you decide how deep that message is.

1077
04:24:38.719 --> 04:24:39.959
And just allow.

1078
04:24:41.479 --> 04:24:44.079
The knuckles just to dig in.

1079
04:24:45.719 --> 04:24:48.559
To get to those muscles and to really.

1080
04:24:51.719 --> 04:24:58.959
Relaxed all the time, being firm yet gentle.

1081
04:25:00.079 --> 04:25:00.319
With you.

1082
04:25:12.399 --> 04:25:19.360
And just stroking down the area to your actual shoulders.

1083
04:25:21.159 --> 04:25:30.760
Moving to the muscles of your shoulders, and maybe initially

1084
04:25:30.959 --> 04:25:34.959
just pulling up the shoulders a little bit of the

1085
04:25:35.120 --> 04:25:38.200
table just to give you a little bit of a.

1086
04:25:38.280 --> 04:25:49.159
Stretch, very gently, and you've got the muscles at the

1087
04:25:49.280 --> 04:25:52.719
front of your shoulders the sides of the back.

1088
04:26:00.879 --> 04:26:05.280
Again, this is a part that can really take quite

1089
04:26:05.280 --> 04:26:13.000
a bit of pressure, quite a bit of needing. If

1090
04:26:13.479 --> 04:26:21.360
if you wish to really release the tension to really

1091
04:26:21.479 --> 04:26:28.360
get into those muscles and let your fingers in there.

1092
04:26:29.399 --> 04:26:35.479
They can feel really nice sometimes just being stroked gently

1093
04:26:36.479 --> 04:26:45.600
or being massaged quite strongly, it can all be beneficial

1094
04:26:47.239 --> 04:27:05.360
to the relaxation. Put the muscles in your shoulders. Now

1095
04:27:05.680 --> 04:27:15.159
to move down your arms. We do one arm at

1096
04:27:15.200 --> 04:27:25.120
a time, starting with your right arm. What I do

1097
04:27:25.479 --> 04:27:29.760
is I just lift your arm up, just hold it

1098
04:27:29.879 --> 04:27:35.360
to the side of here and where it still be attached,

1099
04:27:37.360 --> 04:27:52.159
and I just message tops in your arms all the

1100
04:27:52.200 --> 04:28:10.840
way down to your forearms into your wrists, gently massaging

1101
04:28:16.680 --> 04:28:23.079
the parts. The softer part, which is the under part

1102
04:28:23.120 --> 04:28:28.639
of the army, which leads to the crease in your

1103
04:28:28.719 --> 04:28:44.719
rowbo the inside. It's much more sensitive skin. Sometimes, just

1104
04:28:44.840 --> 04:29:04.600
having that stroked really nice, pleasurable and relaxing. Now moving

1105
04:29:04.719 --> 04:29:18.280
down to your right hand, just holding your hand with

1106
04:29:18.520 --> 04:29:28.319
both of my hands, just pressing gently on the back

1107
04:29:28.399 --> 04:29:39.399
of your hand and stretching your fingers ever slightly at

1108
04:29:39.440 --> 04:29:54.280
the same time pressing down and messaging each finger, and

1109
04:29:54.399 --> 04:29:57.840
then starting to massage the palms.

1110
04:29:57.520 --> 04:29:58.239
Of your hand.

1111
04:30:04.959 --> 04:30:15.959
Just turning the hand gently, stretching it gently, and actually

1112
04:30:16.079 --> 04:30:23.600
having your hand held can really be an emotional experience sometimes,

1113
04:30:24.639 --> 04:30:29.440
even if it is a stranger, someone who don't know

1114
04:30:29.719 --> 04:30:35.040
very well, like a message person or a therapist. Maybe

1115
04:30:37.079 --> 04:30:50.680
because it's intimate, you can feel nice, you can feel safe.

1116
04:30:58.639 --> 04:31:01.799
As I put that right arm back down where it was,

1117
04:31:07.920 --> 04:31:14.399
do the same with your left arm, exactly the same,

1118
04:31:19.120 --> 04:31:21.479
massage in the muscles.

1119
04:31:22.319 --> 04:31:24.120
Your arm all way down.

1120
04:31:25.360 --> 04:31:37.680
Do you rest, striking the inside of your arm, just

1121
04:31:37.760 --> 04:31:51.360
being gentle or as firm as you require, and then

1122
04:31:51.479 --> 04:32:07.920
massaging your left hand, stretching the fingers gently, massaging the

1123
04:32:08.200 --> 04:32:10.440
palm of your left hand.

1124
04:32:22.600 --> 04:32:23.799
You feel so.

1125
04:32:26.680 --> 04:32:52.280
So rising, so comforting, and I disrest your left arm

1126
04:32:52.479 --> 04:33:06.560
back down, start to message your back. The biggest part

1127
04:33:06.639 --> 04:33:18.080
of your body, starting at the top, starting again where

1128
04:33:18.119 --> 04:33:21.560
you already be been an area at the top in

1129
04:33:21.680 --> 04:33:28.240
between your shoulders and then your neck, going back and

1130
04:33:28.479 --> 04:33:33.639
message in the area again, but this time moving downwards,

1131
04:33:40.200 --> 04:33:42.159
taking a downward stroke.

1132
04:33:44.799 --> 04:33:49.319
To the middle of your back, working from.

1133
04:33:49.200 --> 04:33:53.880
The outside inwards, massage in that.

1134
04:33:56.119 --> 04:33:57.159
Your back, but the.

1135
04:33:59.119 --> 04:34:09.840
Outside so your back parts with your arms would maybe

1136
04:34:10.319 --> 04:34:22.799
rest against me, almost the part that connects your front

1137
04:34:23.000 --> 04:34:39.400
to your back, and just message him down firmly but gently,

1138
04:34:40.520 --> 04:34:48.400
as as firm as you want, moving down and moving

1139
04:34:48.439 --> 04:34:50.680
across a little bit, and moving all the way down

1140
04:34:50.759 --> 04:35:04.439
again being very gentle. You have firms, you shoes, and

1141
04:35:04.599 --> 04:35:08.040
each thing you can get to the spine. We can

1142
04:35:08.200 --> 04:35:12.400
message the muscles and either side of your spine.

1143
04:35:12.880 --> 04:35:16.119
From the top of your neck all the way down.

1144
04:35:18.680 --> 04:35:27.599
To your lower back. You can do that a few times.

1145
04:35:30.680 --> 04:35:38.799
Sometimes people use the knuckle or the two fingers and

1146
04:35:39.000 --> 04:35:45.400
just go your side of the spine almost just push down,

1147
04:35:46.240 --> 04:35:48.200
go all the way down to the bottom.

1148
04:35:47.880 --> 04:35:51.080
Of the spine, each time.

1149
04:35:52.560 --> 04:36:01.520
Releasing tension and opening up the body, stretching your body

1150
04:36:04.279 --> 04:36:08.360
so that you feel more relaxed than at the same

1151
04:36:08.560 --> 04:36:25.319
time rejuvenated. And now I'm going to move to one side,

1152
04:36:26.400 --> 04:36:33.439
to your right side, and from the bottom of your

1153
04:36:33.520 --> 04:36:41.360
ribs to your pelvis, you can massage that area of

1154
04:36:41.520 --> 04:36:46.479
your back. I'll stretch over the other side and I

1155
04:36:46.520 --> 04:36:53.000
will pull the muscles gently and massage and push on

1156
04:36:53.200 --> 04:36:58.119
one end that side will right on my side in

1157
04:36:58.200 --> 04:37:04.479
the middle impact where your spine is. Massaging that side

1158
04:37:04.520 --> 04:37:11.880
of your spine the opposite side to outstanding. It's almost

1159
04:37:12.000 --> 04:37:17.200
like leading bread. There's that big area.

1160
04:37:17.040 --> 04:37:17.439
Which is.

1161
04:37:18.959 --> 04:37:19.240
Firm.

1162
04:37:20.080 --> 04:37:29.119
Yeah, there are lots there to message. Potentially one of

1163
04:37:29.159 --> 04:37:34.319
the most important places to actually have a message.

1164
04:37:35.439 --> 04:37:40.119
Because you really feel it, really.

1165
04:37:40.080 --> 04:37:44.880
Feel the release and the pleasure of having your lower

1166
04:37:44.959 --> 04:37:54.000
back massaged. It releases so much from your body that's

1167
04:37:54.080 --> 04:38:03.080
not useful starting a human process which you'll continue long

1168
04:38:03.200 --> 04:38:04.919
after this recording is over.

1169
04:38:14.279 --> 04:38:17.919
The message in this part of your body not only feels.

1170
04:38:17.799 --> 04:38:23.799
Really good for you, it's actually fun to do because

1171
04:38:23.840 --> 04:38:24.159
it is.

1172
04:38:24.680 --> 04:38:29.799
Never said like kneading bread. It's a part that you

1173
04:38:29.919 --> 04:38:34.959
can really get ouhold of and readly massage deeply.

1174
04:38:37.279 --> 04:38:47.599
If that's your choice. They're going to move over to

1175
04:38:47.680 --> 04:38:50.599
the other side of your body and do the same.

1176
04:38:53.959 --> 04:39:02.080
With the opposite part. What you roll back, needing and

1177
04:39:02.279 --> 04:39:05.159
messaging from your sides.

1178
04:39:05.119 --> 04:39:11.880
Or the way to the middle of your back where

1179
04:39:11.919 --> 04:39:12.759
your spine.

1180
04:39:12.639 --> 04:39:26.360
Is pressing and kneading, firm and gentle at the same time.

1181
04:39:28.360 --> 04:39:40.840
It feels so releasing. This a mixture of pleasure, comfort, release, calmness,

1182
04:39:41.200 --> 04:39:53.799
relaxation or mixed together. Plus there's that feeling from your stomach.

1183
04:39:53.880 --> 04:39:55.200
That is being stretched.

1184
04:39:57.119 --> 04:40:00.319
Even though you're in your stomach now you can even

1185
04:40:00.520 --> 04:40:03.040
in stretch because that whole.

1186
04:40:02.959 --> 04:40:04.720
Area is connected to your stoke.

1187
04:40:13.560 --> 04:40:18.520
Now I'm gonna move or move further up to the

1188
04:40:18.680 --> 04:40:21.159
top of your body, and i want did the same

1189
04:40:22.959 --> 04:40:30.159
this time, starting with the upper back. Put my hands

1190
04:40:30.799 --> 04:40:38.319
award over and messing massage in that area up to

1191
04:40:38.439 --> 04:40:42.200
your spine, from the side of your body up to

1192
04:40:42.279 --> 04:40:47.919
your spine. So some of that message area, the muscle

1193
04:40:48.040 --> 04:40:54.360
tissue or whatever fatty tissue even will be possibly from

1194
04:40:54.400 --> 04:40:59.439
the chest. There's all connected. The chest and the back

1195
04:41:00.159 --> 04:41:05.720
connect together. I'm going to be massage in and just

1196
04:41:05.840 --> 04:41:10.880
put in some of that skin from your side up

1197
04:41:12.560 --> 04:41:21.159
and massage in that area of your upper back all

1198
04:41:21.240 --> 04:41:27.840
the way to your spine. And then I'll move down

1199
04:41:27.880 --> 04:41:29.639
a bed and I'll continue.

1200
04:41:29.720 --> 04:41:32.159
At the middle of your back doing it exactly the

1201
04:41:32.240 --> 04:41:32.880
same thing.

1202
04:41:36.599 --> 04:41:38.200
As gentle or as.

1203
04:41:39.799 --> 04:41:40.959
Deep as you choose.

1204
04:41:49.680 --> 04:41:52.279
Now, I'll move the other side again.

1205
04:41:52.080 --> 04:41:56.479
And do the except the same thing with the top

1206
04:41:56.560 --> 04:41:58.639
of your back on the other.

1207
04:41:58.599 --> 04:42:13.319
Side, from pretty much underneath your arm area really to

1208
04:42:13.439 --> 04:42:25.759
your spine. Then continuing that all the way down, including

1209
04:42:25.880 --> 04:42:42.080
me allow of your middle of your back. I'm gonna

1210
04:42:42.880 --> 04:42:49.439
go to your thighs, the backs of your thighs and

1211
04:42:49.560 --> 04:42:56.799
the sides of your thighs starts with your right leg

1212
04:42:59.080 --> 04:43:01.319
asiety and the.

1213
04:43:01.439 --> 04:43:06.880
Back and the side of the advice.

1214
04:43:08.959 --> 04:43:13.840
Gently family, there's a lot of muscles.

1215
04:43:13.959 --> 04:43:17.919
There's an area that can be very tense at times

1216
04:43:18.639 --> 04:43:21.959
and maybe needs a little bit more pressure than the

1217
04:43:22.040 --> 04:43:22.799
rest of the body.

1218
04:43:23.880 --> 04:43:24.759
That's up to you.

1219
04:43:29.560 --> 04:43:35.560
You can gently strike the back there your legs where

1220
04:43:36.560 --> 04:43:38.119
you know, opposite your.

1221
04:43:38.119 --> 04:43:42.919
Knee joint or underneath your knee joint, very.

1222
04:43:42.919 --> 04:43:56.360
Sensitive gentle area, and working down to your calf muscles.

1223
04:43:59.240 --> 04:44:00.439
That's so much in your.

1224
04:44:00.400 --> 04:44:09.759
Calf muscles thoroughly and deeply if you choose, using both

1225
04:44:09.840 --> 04:44:26.639
hands fingers ste deep to your ankles.

1226
04:44:28.360 --> 04:44:30.880
In the back of your the back of your.

1227
04:44:30.880 --> 04:44:36.040
Ankles, just detly message.

1228
04:44:35.560 --> 04:44:47.520
In that area, maybe lifting the leg and stretching out a.

1229
04:44:47.520 --> 04:44:48.119
Little bed.

1230
04:44:58.040 --> 04:45:13.400
Moving to right, but massage in the bottom of your

1231
04:45:13.439 --> 04:45:19.200
feet and the sides of.

1232
04:45:19.240 --> 04:45:19.919
Your feet.

1233
04:45:26.880 --> 04:45:29.400
Didn't keep firm enough.

1234
04:45:29.479 --> 04:45:31.279
So idticle.

1235
04:45:36.279 --> 04:45:37.200
Just allow.

1236
04:45:39.479 --> 04:45:40.439
The pleasure that you.

1237
04:45:40.560 --> 04:45:43.279
Get from the heavy your feet message.

1238
04:45:45.479 --> 04:45:52.360
To just overtake you. As I continued to message your feet,

1239
04:45:54.720 --> 04:46:02.959
the bottoms of your feet, besides your arches, your hear.

1240
04:46:05.119 --> 04:46:08.400
You put a lot pressure into your heel and it

1241
04:46:08.639 --> 04:46:13.560
feels amazing. Yet the arches need to be a bit

1242
04:46:13.639 --> 04:46:14.279
more gentle.

1243
04:46:19.439 --> 04:46:26.159
Stretching your toes gently and massage in the bottoms of

1244
04:46:26.279 --> 04:46:27.880
your toes with my.

1245
04:46:28.000 --> 04:46:43.599
Fingers each wile individually. You know it's the left leg

1246
04:46:44.680 --> 04:46:46.360
to do exactly the same thing.

1247
04:46:49.720 --> 04:46:56.479
Starting on the top of the dies, work in the

1248
04:46:56.599 --> 04:47:01.520
back of the dies and the sides massage and deeply

1249
04:47:01.759 --> 04:47:05.439
and gently the whole area.

1250
04:47:09.959 --> 04:47:19.319
Work him all the way down. This is an area

1251
04:47:19.439 --> 04:47:25.639
that maybe you could like to spend more time.

1252
04:47:26.840 --> 04:47:28.319
Relaxing and message.

1253
04:47:31.400 --> 04:47:33.880
Perhaps if you wanted.

1254
04:47:33.680 --> 04:47:37.919
I can make a future he called him leant's spend

1255
04:47:38.000 --> 04:47:40.200
more time on one particular area.

1256
04:47:45.959 --> 04:47:47.080
As you move down.

1257
04:47:49.840 --> 04:48:04.000
To your calf muscles, massage your powerful muscles. H jiently

1258
04:48:10.159 --> 04:48:19.759
down cancord your feet massage to make the same feet

1259
04:48:21.799 --> 04:48:31.759
problems of your feet, stretching tones and message in each tone,

1260
04:48:32.000 --> 04:48:40.799
catch me that feeling pleasure and release the experience of

1261
04:48:41.159 --> 04:48:44.319
having your feet on message.

1262
04:48:45.639 --> 04:48:46.000
Field.

1263
04:48:59.159 --> 04:49:06.880
Now just turn over in your mind, playing in your back.

1264
04:49:14.439 --> 04:49:16.119
He's gonna start again.

1265
04:49:18.959 --> 04:49:33.919
In the area in your shoulders, just to get back

1266
04:49:34.040 --> 04:49:35.479
in touch of that area.

1267
04:49:42.759 --> 04:49:43.479
To move up.

1268
04:49:51.279 --> 04:49:55.040
I clean my hands at more fresh.

1269
04:49:56.040 --> 04:49:58.560
Is now gonna less n your face.

1270
04:50:04.279 --> 04:50:14.520
It starts, not to avoid it lies it closed to

1271
04:50:16.119 --> 04:50:22.919
just stretch wyes and not that pushing up your eyebrows

1272
04:50:29.759 --> 04:50:39.000
just left side you around, just scalp let starting down

1273
04:50:40.000 --> 04:50:53.919
your cheeks around your ears. It's a sure jimpy the

1274
04:50:54.159 --> 04:51:12.639
side of your neck. M just leaning down.

1275
04:51:16.599 --> 04:51:18.279
And let down to your.

1276
04:51:18.319 --> 04:51:24.119
Chest stuts before beside and.

1277
04:51:24.240 --> 04:51:26.720
That didn't talk of your chest.

1278
04:51:30.240 --> 04:51:35.400
And the colors in the side of the color bon

1279
04:51:44.040 --> 04:51:47.200
and just the aside in the horn of the chest

1280
04:51:56.319 --> 04:52:08.759
and the chest around. It's by large area.

1281
04:52:11.279 --> 04:52:19.159
From one side of the mate. Leaving on my hands.

1282
04:52:21.439 --> 04:52:32.080
Underneath to much your arms, stretching out speech on some

1283
04:52:32.439 --> 04:52:34.880
muscles and be back in the princess.

1284
04:52:39.639 --> 04:52:42.599
Moving up, having chips.

1285
04:52:47.040 --> 04:53:02.240
The king away out again in our hands.

1286
04:53:03.200 --> 04:53:09.439
Just start simply and slide down to ke to start

1287
04:53:11.319 --> 04:53:13.599
starting a chat.

1288
04:53:17.040 --> 04:53:18.599
And let's be in my hands.

1289
04:53:18.720 --> 04:53:25.080
We your part, And let's starting sliding.

1290
04:53:25.119 --> 04:53:26.479
At the same mom.

1291
04:53:28.520 --> 04:53:34.840
Down depend.

1292
04:53:47.159 --> 04:53:55.000
And let's starting up the little chats, letting chu.

1293
04:53:59.799 --> 04:54:01.000
H k.

1294
04:54:11.119 --> 04:54:37.200
Sat, side stops speak.

1295
04:54:33.319 --> 04:54:53.119
The silence M s

1296
04:54:59.520 --> 04:55:00.840
Mm hm sa