July 31, 2025

(no music) (5 hours) Safe Space Stress Relief - Relaxation Hypnosis For Stress #244 - 31st July 2025

(no music) (5 hours) Safe Space Stress Relief - Relaxation Hypnosis For Stress #244 - 31st July 2025
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Hello, Hello, Welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen when you can safely close your eyes.

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This is a relaxation session. There's not really much for

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you to do except just listen to my voice. It's

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all about stress relief. So if you're listening to this

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recording because you're feeling stressed and you're hoping to have

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some relief from the stress, then you have come to

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the right place. And I hope that my voice doesn't

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excite you too much. You can close your eyes if

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you want, You can open your mouth, you can tap

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dance if you want. But I find the close in

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my eyes is quite helpful when it comes to letting

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go stress and tension. There's something about just closing your eyes,

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switching off the visual getting rid of those distractions, the

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distractions of movement and outside stuff. Also, I notice, and

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this is just for myself, you may feel the same

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as well. When your eyes are closed, it seems to

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send a signal to the rest of your face.

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To relax.

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It seems to send a signal to the rest of

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your body that it's okay to relax, it's okay to

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let go and It's all about being kind to yourself really,

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you know, letting go of stress, cultivating self compassion and resilience.

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It's about taking care of yourself. I mean, you may

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have noticed how tension can melt away when you relax.

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So just let go completely now, just by choosing to relax,

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making that decision to relax, all the muscles in your body,

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all the thoughts in your mind, let go completely now.

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Perhaps there were worries you brought into this recording with you,

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things that were on your mind before, and just imagine

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placing them down beside you and just walking away. With

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every breath, you can release what no longer serves you.

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It can become quite fascinating how naturally you begin to

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make positive choices that align with your goals, which in

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turn releases tension and stress because instead of being worried

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about stuff, you're actually feeling positive about the future.

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You're looking forward.

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To tomorrow and the day after, and a good thing

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about reaching a deep state of relaxation and absorption.

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The mind.

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Your mind is now open the therapeutic suggestions.

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Which helps to.

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Encourage stress relief, resilience, and healthy coping. As you relax

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even more, perhaps not even requiring yourself to focus on

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any particular bodily part in order for you to continue

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to relax all the parts of your body individually and collectively,

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one at a time, and all at the same time

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as your mind slows down even more. Maybe it's to relaxation,

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or perhaps it's because you no longer need to be

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thinking about stuff and you've decided to go along with

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letting go. As you consider treating yourself with the same

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kindness that you would offer a dear friend or a

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loved one, treating yourself with the same love, softness, gentleness,

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love that you'd offer a dear, dear friend, and you

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may be surprised by just how easily you start to

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embrace new perspectives and possibilities. Fill in your mind with options,

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thoughts of wonder, what if.

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Could bees? Can bees? Maybees?

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Ideas and things look forward to or connected with positivity

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and possibility. Because life challenges can be like waves, you

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can choose to respond with a calm and focused mind

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and imagine that you're intuition become sharper and more reliable.

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With the passing day guide in you toward what supports

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your well being and when stress arises, remember that you

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do have a safe space within you, a safe place

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where you can go and breathe slowly, which helps you

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to reconnect with it, just by focusing, just by imagining,

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just by remembering that within you is so much safety,

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so much love, so many possibilities to change your life, to.

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Move forward.

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Towards the type of life that you.

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Hope for.

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And perhaps there are times when other people's expectations feel

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really heavy, and you can compact that by taking control,

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And you can visualize yourself surrounded by a gentle boundary,

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like a soft light or a transparent shield that protects

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you and allows in only what is helpful. And when

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you're in that zone, notice how your mind automatically begins

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to let go of any old limitations because you're free

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to discover just how easily you can tap into your

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inner creativity.

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And each day.

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You'll be naturally drawn towards opportunities that align with your

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highest potential. And as you notice your body, your face,

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and your jaw, just notice how those parts of your

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body continue to relax, your neck and your throat, chest

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and back, relaxing upper arms and forearms, letting go of

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your abdominal muscles, your buttocks and pelvic area, thighs and hips,

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calves and ankles, and your feet and your toes, and

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even when we're no longer really particularly focusing on those

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different parts of your body as they relax, each muscle

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relaxing and continue and to relax effortlessly and easily as

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we continue to just focus on positive ideas ways, it

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can allow you to really reduce all levels of tension

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or stress out of your body and out of your mind, releasing.

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And release in some more.

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And one of the good things about this situation is

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you don't really need to even focus son your breath

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because you can allow your breath to just naturally in

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its own time, organically become slower, become deeper in its

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own time, no control, You don't have to do anything.

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You can just observe it. Notice you'll breathing slowing down natural,

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Maybe can feel the cool there entering new lungs.

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It's very relaxing.

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Here's a question, what is your in a safe space?

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You're in a safe place look like, what does it

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feel like? Does it have a certain smell, a sound,

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a touch, or even a taste. So just allow yourself

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to immerse your body and your mind into this safe place.

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Maybe it's a little bit like being back in the womb.

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Maybe not, but there's a certain feeling of connection and

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safety that comes from allowing yourself to experience these feelings.

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And whenever you go to that safe inner place, your

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stress automatically reduces, your breathing slows down, and you may

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even find that you fall asleep. And it's a safe

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sanctuary where you can return to any time, offering you

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feelings of security, hope, and well being as well as freedom.

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And this inner space can be as elaborate or as

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simple as you choose, could be as simple as a

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bench overlooking the ocean, a hammock in some trees, or

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a cozy cabin, maybe a room from a house that

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you used to live, maybe a place you've never been.

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But when you think about it, you feel completely relaxed

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and healing. And as you settle into this sanctuary, you'll

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discover a profound sense of inner peace and serenity. In fact,

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you may find it interesting just how effortlessly you relax

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into this deep state. You may choose to explore.

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This same space.

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Perhaps there's more to it than meets the eye. Perhaps

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it's a much larger space, much more powerful, much more

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healing than you at first give it credit. And that's

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something you can do in your own time. Maybe it's

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a place where you can plant seeds for future pleasures

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and successes in life, something that you'd like to happen.

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And by planting that seed in that room, that safe space,

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you may feel that you're setting off the events, the

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inevitable offense of positivity that will lead to that successful outcome.

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That you desire.

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And as you step in and out of that safe space,

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you may start to notice the real strength that comes instantly.

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Maybe you'll gradually become aware of your unlimited potential for

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growth and transformation. Just by stepping inside that safe place,

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you may start to notice subtle changes in your body

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as it effortlessly supports your overall well being, imagining that

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every breath here knows she's your mind and heart, increasing

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the relaxation of your body and mind to a level

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that maybe you didn't expect to occur quite so easily,

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to feel so very relaxed, almost as if your whole

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body is just gently melting away. Remembering to integrate the

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positive feelings that you have when you're in that safe space,

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allowing you to absorb the feelings of security and hope.

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Taking a moment to soak up this sense of freedom, hope,

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and safety. Imagine these feelings as a warm light that

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fills your body, and you'll be pleasantly surprised by just

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how effortlessly your confidence continues to grow every day, knowing

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that this inner calm is yours to access whenever you choose,

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and you can manage your future stress because you have

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the power to regulate your response. So whenever you feel

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overwhelmed in the future, take a deep breath, maybe allow

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your abdomen to rise and fall. You can remember this session.

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You can return to your inner safe place at will,

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letting your mind remember the feelings of your body and

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your muscles relaxing and your breathings slowing down naturally becoming deeper,

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and you'll find that your intuition guides you to prioritize

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rest when you need it, and your body knows how

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to shift from fight or flight into rest and digest.

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And we practice, she become more resilient, adapting easy to

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life's changes with grace and relaxation doesn't end when this

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session does, because removing yourself from stressful thoughts can promote

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the relaxation you need to fall asleep.

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So as you go to bed.

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Tonight, imagine a gentle breeze from your safe space.

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Washing over you.

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Breathe slowly and deeply and naturally, and soon your mind

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will drift into peaceful sleep, and over the coming days

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you'll notice increased physical energy and feelings of calm and

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well being. You might even find that you've pleasantly surprised

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by just how effortlessly your confidence continues to grow, and

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from now on, each time you take three slow, deep breaths,

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you can automatically access this state of calm, and your

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muscles will soften, your heart will steady, and your mind

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will open to positive solutions. When you notice tension building,

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gently squeeze and relax a muscle group to remind your

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body of the deep relaxation you experienced here today. Remembering

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that you have that safe inner place, and even a

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brief visit there will restore feelings of security and hope.

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An idea that you can just practice this daily, maybe

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just for a few minutes a day. Imagine going back

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to that safe in a place and feeling relaxed so

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very thoroughly and so easily, and in a moment, I'll

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count from one to five, and as I count, your

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return feeling calm, refreshed, and empowered. If you choose, you

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can also just ignore me and drift off into a

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deep sleep. One noticing the room around you. Two bringing

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awareness back to your body. Three taking a deep breath,

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moving fingers and toes. Four you feel grounded and ready

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to continue your day. Five eyes open, fully awake, carrying

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you with you a profound sense of peace and well being.

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And maybe have a little stretch, have a drink of water,

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and just remember that any time you want to relax,

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you can just replay this recording and you can feel

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even more comfortable and calm each time you hear my voice.

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So thank you for listening. Remember to be kind to yourself,

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because you do deserve to be happy.

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Be gentle of yourself.

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You deserve to feel safe.

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Lots of love. Bye.

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Relax in a more deep and meaningful way, maybe in

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a way that can not just allow you to feel

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calmer now and throughout the time we've spend together here,

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not just relaxed at the end of the recording when

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

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and peace, but also I think it would be nice

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to have those feelings of relaxation can continue for longer

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after the recording has ended, so that you can still

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benefit from listening to my voice, maybe in a few

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

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

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I sometimes I find one particular recording that really resonates

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with me, and I'll just listen to it over and

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over again every morning, every evening. There was this recording

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from We're going back to about nineteen ninety nine. It

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was it wasn't hypnosis, but it was a guided visualization,

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so it kind of was hypnosis really, and I managed

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to find it again and it still has the same

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effect on me, And part of it was the person's

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voice relaxed me, just felt so peaceful, and I'd look

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forward to listening to her.

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In the morning and in the evening.

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And I knew before even pressing the play button that

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since I've done that pressed the play button. This was

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in the days of CD players press the play button.

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

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

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

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

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and the muscles just almost went into automatic relaxation, and

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

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was listening to this recording in the early days of

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learning hypnosis, and long before I ever made any videos

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

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

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helpful I found being able to just let go, to

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00:38:51.360 --> 00:38:56.559
have that trust in the person that I'm listening to,

245
00:39:04.199 --> 00:39:12.280
knowing that it's going to be just as relaxing, if

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00:39:12.360 --> 00:39:21.760
not more so. Each time you hear my voice, you

247
00:39:21.840 --> 00:39:33.519
may feel the same. Some people have been listening to

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00:39:33.559 --> 00:39:47.440
me for over a decade, maybe not solidly, obviously not

249
00:39:47.480 --> 00:39:53.800
twenty four hours a day, but maybe people come back.

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00:39:55.639 --> 00:40:09.360
Some people may be listen every day. And something that

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00:40:09.400 --> 00:40:22.400
I do which you may not realize by listening, is

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00:40:26.480 --> 00:40:40.840
when I record these recordings. Now, for example, I also

253
00:40:42.320 --> 00:40:53.559
am affected by the words that I say. So if

254
00:40:53.559 --> 00:41:03.960
I set you focus on your feet, notice your feet relaxing,

255
00:41:07.440 --> 00:41:15.360
I will be focusing on my feet. I will be

256
00:41:15.440 --> 00:41:33.000
noticing my feet relaxing. If I said, focus on your

257
00:41:33.119 --> 00:41:45.159
hands and maybe notice the difference between each hand. Perhaps

258
00:41:45.360 --> 00:41:51.599
notice the the air in the room, the temperature of

259
00:41:51.639 --> 00:42:03.679
the room. On the backs of your hands. You may

260
00:42:03.800 --> 00:42:12.119
start to notice what almost feels like a very light breeze,

261
00:42:12.679 --> 00:42:16.719
even though there may not be any type of breeze

262
00:42:17.000 --> 00:42:29.760
at all where you are right now. And as you

263
00:42:29.840 --> 00:42:43.519
become aware of your hands, I'm also aware of how

264
00:42:44.639 --> 00:42:51.599
relaxed my hands are feeling.

265
00:42:53.000 --> 00:43:02.880
Now.

266
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And when it comes to potentially drifting off to sleep,

267
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which may be the reason you're listening, I also feel

268
00:43:27.639 --> 00:43:41.880
drowsy when I make these recordings. I also notice my

269
00:43:42.159 --> 00:43:58.440
mind drifting. In fact, at times I've actually fallen asleep

270
00:44:04.079 --> 00:44:18.320
without even noticing, and then I carry on talking. And

271
00:44:18.320 --> 00:44:23.800
it's only when I listen back to do the editing

272
00:44:27.559 --> 00:44:33.679
I hear snoring and I think, I don't remember snoring.

273
00:44:36.960 --> 00:44:43.760
I remember talking. It just snoring was a pig turned up.

274
00:44:47.760 --> 00:44:55.199
That's why I sound like when I snare and I

275
00:44:55.239 --> 00:45:08.480
get really into the whole experience. Yes, I don't know

276
00:45:08.480 --> 00:45:18.079
how you feel, how relaxed you feel in your feet,

277
00:45:21.199 --> 00:45:44.679
how relaxed you feel in your hands. I have noticed.

278
00:45:46.679 --> 00:45:53.159
More and more.

279
00:45:53.559 --> 00:46:06.320
That the more relaxed, deeper level of comfort you feel,

280
00:46:09.920 --> 00:46:26.079
the easier your breathing becomes. It's almost like that additional

281
00:46:29.239 --> 00:46:50.199
muscle relaxation. So this allows you to breathe easier without

282
00:46:51.679 --> 00:47:22.639
necessarily focusing on your breath, however, being able to notice

283
00:47:23.039 --> 00:47:53.079
the ease in which you breathe so naturally, you breathe

284
00:47:53.360 --> 00:48:37.039
so very easily and smoothly. Whenever I imagine my breathing improving.

285
00:48:42.719 --> 00:48:56.119
When I've got my eyes closed, I tend to visualize

286
00:48:58.159 --> 00:49:12.599
a beautiful field with trees and flowers producing all that

287
00:49:14.599 --> 00:49:47.400
life giving oxygen. It feels nice to, if nothing else,

288
00:49:50.599 --> 00:50:24.719
just taking some time away from everything, enjoying that feeling

289
00:50:25.119 --> 00:51:15.639
of peace serenity with a joyful heart. Time seems to

290
00:51:15.880 --> 00:51:51.000
just drip by, so very slowly, relaxed, so deeply peaceful,

291
00:52:00.920 --> 00:53:09.400
completely unattached to any thoughts whatsoever in this moment, completely free,

292
00:53:10.159 --> 00:54:01.559
noticing that your mind has slowed down. Slowed down because

293
00:54:01.719 --> 00:54:30.320
nothing really requires your attention. You can enjoy the physical

294
00:54:30.639 --> 00:54:47.800
sensations of allowing the stress to rip out of your body,

295
00:54:48.760 --> 00:55:12.599
to appear out of every part, have your body being

296
00:55:12.960 --> 00:55:51.639
released from your brain in your mind, Slowly but surely,

297
00:55:58.480 --> 00:56:35.880
the muscles, your legs, relax res re so very deeply,

298
00:56:45.679 --> 00:57:16.719
relax so deeply, and the feelings, the pleasant feelings in

299
00:57:16.800 --> 00:57:41.320
your arms and shoulders, deepening each part of your body

300
00:57:44.599 --> 00:58:23.039
further and deeper and deeper. Noticing the feelings in the

301
00:58:23.119 --> 00:59:25.159
back of your neck, feelings in your wrists, muscles, in

302
00:59:25.440 --> 01:00:08.840
front of your body. I all say, feeling peaceful deeply.

303
01:00:19.360 --> 01:00:29.679
There's a sense of peace spreads through your fairy core.

304
01:01:00.519 --> 01:01:20.079
Even when you focus on your mind, your mind becomes

305
01:01:27.440 --> 01:02:29.519
eve and slower, even deeper. M hm, relax so very

306
01:02:29.800 --> 01:03:06.480
slow his stomach, peace fall in your stomach.

307
01:03:28.599 --> 01:03:29.280
You're back.

308
01:03:34.679 --> 01:04:03.519
Notice Notice how relaxed you'd never feel in the hole

309
01:04:03.880 --> 01:04:04.639
of your back.

310
01:04:29.800 --> 01:04:30.960
You spy.

311
01:04:34.719 --> 01:04:39.440
From your brain all the way down the middle of

312
01:04:39.480 --> 01:04:59.199
your back, sending and receiving millions of messages every day,

313
01:05:02.199 --> 01:06:22.800
deep comfort, increasing deeply, relaxed, uns, relegs, spreading those signals

314
01:06:23.039 --> 01:06:31.760
down a spine or cord into air every part of

315
01:06:31.880 --> 01:07:18.119
your body, your shins and your calf, muscles, your elbows,

316
01:07:34.400 --> 01:07:51.840
feelings of peace and tranquility spreading through your body, tips

317
01:07:51.880 --> 01:08:07.760
of your toes, to your eyes, your fingers, all the

318
01:08:07.840 --> 01:08:53.680
way till you lower back. Lettinker. Read the thinker pease,

319
01:09:09.359 --> 01:09:40.000
drifting mind just wandering away, happy to let go, let

320
01:09:40.039 --> 01:10:45.479
go completely, let go, so tranquil, the whole body enjoying

321
01:10:45.520 --> 01:11:11.760
a sense of listening go.

322
01:11:15.439 --> 01:11:17.560
He for more.

323
01:12:25.680 --> 01:13:11.880
Pece, enjoying the space, this space.

324
01:13:14.359 --> 01:13:15.520
Of peace.

325
01:13:18.640 --> 01:15:41.279
And safety, so very relaxed, letting go. Maybe we can

326
01:15:41.560 --> 01:15:52.840
just focus on the different parts of your body, just

327
01:15:53.279 --> 01:16:22.640
to notice a fool head in your eyes.

328
01:16:55.239 --> 01:16:56.039
It two.

329
01:17:01.439 --> 01:17:42.119
So loose, noticing the sense of complete freedom, absolute freedom,

330
01:18:28.119 --> 01:19:39.640
prif prifa pea's for energy, peace to breeze, such easier.

331
01:20:20.439 --> 01:20:20.760
Loose.

332
01:20:42.039 --> 01:20:54.039
You may have or may not have noticed your mind

333
01:20:54.319 --> 01:21:56.119
drifting peaceful man even more deeply in the direction of

334
01:22:00.880 --> 01:23:30.680
total bliss for pace, bliss for pace, terreft to to

335
01:23:31.039 --> 01:24:53.199
pace come so calm, letting go, peace with mind rexed

336
01:24:57.279 --> 01:25:56.479
forty so relaxed, so relaxed. Your body feels almost invisible,

337
01:26:11.640 --> 01:27:28.680
So the very relaxed. I'm peaceful, so peaceful, reli liqua.

338
01:27:32.079 --> 01:27:38.359
And you could start to notice that you are feeling

339
01:27:38.720 --> 01:27:49.960
more relaxed, even though I've not purposely focused your mind

340
01:27:50.880 --> 01:27:58.479
upon that sense of physical comfort that is growing within

341
01:27:58.560 --> 01:28:11.800
you throughout your body, and your mind starts to slow down,

342
01:28:12.640 --> 01:28:19.880
and that could be almost in recognition of I guess

343
01:28:20.239 --> 01:28:32.800
my speech not being particularly fast, and things just generally

344
01:28:34.399 --> 01:28:45.439
feel calmer. Just by listening to my voice, you give

345
01:28:45.520 --> 01:28:52.439
yourself an opportunity to take a break from the day,

346
01:28:54.560 --> 01:29:02.079
take a break from your life as it is, and

347
01:29:02.199 --> 01:29:09.960
to give yourself a rest, giving yourself permission to take

348
01:29:10.039 --> 01:29:15.640
some time off and to allow your body to relax

349
01:29:17.319 --> 01:29:25.520
and allow your mind to slow down, which in turn

350
01:29:27.840 --> 01:29:32.920
releases the tension and he stresses that you had in

351
01:29:32.960 --> 01:29:42.800
your body. It's almost as if the parts of your

352
01:29:42.840 --> 01:29:54.880
body just open up, allowing the negativity out and at

353
01:29:54.880 --> 01:30:04.439
the same time replacing that negativity with positive heathing energy,

354
01:30:06.239 --> 01:30:10.880
which then fills your body up and your mind to

355
01:30:12.479 --> 01:30:30.880
also starts to appreciate those feelings of increasing confidence, an

356
01:30:30.960 --> 01:30:48.079
almost uplifting feeling, positive healing, an energy that spreads through

357
01:30:48.119 --> 01:30:58.800
your body like a wave of comfort. And all this

358
01:30:59.119 --> 01:31:11.199
comes from just allowing yourself a few minutes, maybe half

359
01:31:11.239 --> 01:31:15.119
an hour, however long you want it to be, to

360
01:31:15.399 --> 01:31:17.319
just rest.

361
01:31:22.279 --> 01:31:23.760
And allow.

362
01:31:25.439 --> 01:31:35.399
Your mind and your body to almost reset itself to

363
01:31:36.119 --> 01:31:51.760
the settings of comfort and relaxation, calmness, which allows more

364
01:31:51.920 --> 01:32:05.359
room for feelings of pleasure and happiness to move around

365
01:32:05.560 --> 01:32:13.800
your body. And into your mind, almost as if your

366
01:32:13.920 --> 01:32:24.479
mind and your body are sinking together, almost mirroring each

367
01:32:24.720 --> 01:32:40.279
other with that growing positivity and calmness, And it feels nice.

368
01:32:40.439 --> 01:32:46.439
It really does feel nice to know that you are

369
01:32:46.520 --> 01:32:56.680
the one that has allowed yourself to feel more comfort,

370
01:33:00.199 --> 01:33:02.880
to experience.

371
01:33:04.479 --> 01:33:05.880
More of this.

372
01:33:07.439 --> 01:33:22.880
Deep relaxation spreading throughout your body. And as I focus

373
01:33:24.159 --> 01:33:30.159
on each part of your body, you can notice that

374
01:33:30.159 --> 01:33:47.239
that part becomes even more relaxed just by focusing on it.

375
01:33:47.239 --> 01:33:56.920
It becomes even more calm and comfortable just by focusing.

376
01:34:00.920 --> 01:34:06.720
And as I move down your body, starting at your head,

377
01:34:09.399 --> 01:34:16.119
the parts that you've already focused on will continue to

378
01:34:16.239 --> 01:34:23.920
relax deeply, and those parts that we've not yet focused

379
01:34:23.960 --> 01:34:37.359
on or just automatically release any remain intention in anticipation

380
01:34:37.720 --> 01:34:50.760
of even more comfort about to come. Now, I'm going

381
01:34:50.800 --> 01:34:57.680
to start by focusing on your forehead. Just being aware

382
01:34:58.359 --> 01:35:07.000
the feelings of your fore head and any background sounds

383
01:35:08.399 --> 01:35:13.319
like mister Herbert the pigeon can just allow you to

384
01:35:13.439 --> 01:35:20.720
feel even more relaxed. Just means you're in the moment.

385
01:35:23.840 --> 01:35:29.800
This isn't this isn't a sterile environment. This is the world.

386
01:35:32.640 --> 01:35:38.680
I live in the countryside, so there's lots of nature

387
01:35:39.199 --> 01:35:49.760
sounds around. So as you focus on your forehead, just

388
01:35:49.960 --> 01:35:53.600
notice how it becomes even.

389
01:35:53.399 --> 01:35:55.159
More relaxed as you.

390
01:35:57.239 --> 01:36:07.920
Focus only on my voice and that part of your body.

391
01:36:09.720 --> 01:36:19.439
Moving down to your eyes, focusing on your eyes, noticing

392
01:36:20.479 --> 01:36:30.199
how your eyelids feel so heavy yet so light at

393
01:36:30.199 --> 01:36:36.399
the same time, and all the muscles around your.

394
01:36:36.279 --> 01:36:40.199
Eyes relaxing completely.

395
01:36:44.880 --> 01:36:52.560
Moving your focus down to your mouth, your lips, your tongue,

396
01:36:53.720 --> 01:37:01.680
your teeth, and your gumbs, the whole of your mouth relaxing,

397
01:37:05.199 --> 01:37:15.479
calm and lease. As you focus now on your jawl

398
01:37:18.479 --> 01:37:22.079
not just the parts of your jaw near your mouth

399
01:37:22.840 --> 01:37:27.159
and your chin, but all the way up the size

400
01:37:27.199 --> 01:37:35.319
of your face to your ears, the hole of your jaw,

401
01:37:36.680 --> 01:37:43.800
feeding more relaxed.

402
01:37:47.199 --> 01:37:55.840
And calm.

403
01:37:56.119 --> 01:38:05.279
Focusing on your neck, the front of your neck and

404
01:38:05.319 --> 01:38:18.359
your throat relaxing and loose and calm. The side of

405
01:38:18.439 --> 01:38:23.760
your neck, the right and left side of your neck,

406
01:38:26.680 --> 01:38:42.520
relax and loose and calm. And now the back of

407
01:38:42.600 --> 01:38:55.399
your neck. Focusing on the back of your neck, letting

408
01:38:55.640 --> 01:39:00.000
go of any tension that may have been there before

409
01:39:00.119 --> 01:39:13.439
four and enjoying that sense of increasing comfort and release

410
01:39:16.119 --> 01:39:20.159
that you can experience in the back of your neck,

411
01:39:26.439 --> 01:39:33.039
moving down your back and moving either side of your

412
01:39:33.119 --> 01:39:36.199
spine right from the top of.

413
01:39:36.159 --> 01:39:37.039
Your back.

414
01:39:38.640 --> 01:39:42.319
All the way down to the bottom of your back

415
01:39:48.279 --> 01:39:59.600
down to your lower back. And as you move up

416
01:39:59.640 --> 01:40:08.479
and down your spine, you can feel the muscles either

417
01:40:08.600 --> 01:40:22.199
side of your spine relaxing even more. And as those

418
01:40:22.319 --> 01:40:31.760
muscles relax, that sense of comfort starts to spread outwards

419
01:40:33.319 --> 01:40:42.920
from your spine into both sides of your back, the

420
01:40:43.000 --> 01:40:46.560
top of your back, the middle, and your lower back.

421
01:40:50.039 --> 01:40:57.239
And as you scan gently and slowly up and down

422
01:40:57.399 --> 01:41:02.479
your back, there's the muscles in the top of your

423
01:41:02.560 --> 01:41:12.520
back relax and become looser. The muscles in the middle

424
01:41:12.520 --> 01:41:19.880
of your back also seem to just almost divide from

425
01:41:19.920 --> 01:41:33.399
each other, separating and almost melting, And in your lower

426
01:41:33.439 --> 01:41:45.000
back there seems to be an extra special feeling of comfort.

427
01:41:50.239 --> 01:41:56.399
The spreads into your hips sit down your lower back,

428
01:41:56.680 --> 01:42:04.680
into your hips, into the area where your cosis are,

429
01:42:08.239 --> 01:42:16.159
and into your buttocks, and all those muscles that spread.

430
01:42:17.159 --> 01:42:18.520
From your lower back.

431
01:42:20.680 --> 01:42:32.960
Into your hip area start to melt, start to really

432
01:42:34.119 --> 01:42:45.079
let go. I don't even nowhere about to focus on

433
01:42:45.119 --> 01:42:53.239
your shoulders, your back, and your spine will continue.

434
01:42:54.119 --> 01:42:55.119
To let go.

435
01:42:57.840 --> 01:43:13.560
Continue to lacks so calmly, and as you focus on

436
01:43:13.600 --> 01:43:26.560
your shoulders, you may notice that they're already feeding, really loose,

437
01:43:31.319 --> 01:43:57.199
they're already feeding calm, and they're feeding those muscles. The

438
01:43:57.479 --> 01:44:09.920
move from your neck into your shoulders feel so soft

439
01:44:13.159 --> 01:44:19.880
and gentle, so smooth.

440
01:44:25.399 --> 01:44:37.760
And calm.

441
01:44:37.800 --> 01:44:50.680
The feeding in your shoulders sins to spread deep into

442
01:44:50.720 --> 01:45:01.159
your shoulders, that sense of relaxation, not just traveling deeply

443
01:45:01.560 --> 01:45:09.039
into your muscles, but also relaxing.

444
01:45:11.079 --> 01:45:12.479
The bones.

445
01:45:17.880 --> 01:45:26.399
And moving all away to underneath your arms, relaxing that

446
01:45:26.600 --> 01:45:31.920
whole area between the tops of your shoulders and underneath

447
01:45:31.960 --> 01:45:38.760
your arms. He then.

448
01:45:42.840 --> 01:45:43.560
You feel so.

449
01:45:45.439 --> 01:45:59.479
Relaxed and comfortable in your shoulders. Who sends that deep

450
01:46:00.319 --> 01:46:21.199
healing message into your arms, And you may feel almost

451
01:46:21.319 --> 01:46:26.079
as if your arms are not even there, because they're

452
01:46:26.600 --> 01:47:09.560
so relaxed, so deeply relaxed, so so calm, so loose,

453
01:47:16.920 --> 01:47:28.600
not feeling spreading all the way down your arms, two elbows,

454
01:47:31.920 --> 01:47:49.079
including your elbows circumforts, spreads.

455
01:47:52.359 --> 01:47:53.279
All away.

456
01:47:55.680 --> 01:48:10.000
Into your wrists, forearments, and your wists so.

457
01:48:10.319 --> 01:48:25.760
Heavy yet at the same time so light.

458
01:48:28.800 --> 01:49:31.800
And gentle. Focusing now on your hands, my hands, so

459
01:49:33.159 --> 01:49:56.600
peaceful in your hands, it is sense.

460
01:50:00.119 --> 01:50:01.319
Your peace.

461
01:50:13.039 --> 01:50:26.840
It just seems to feel so familiar when your hands

462
01:50:27.159 --> 01:50:29.479
relax deeply.

463
01:50:37.439 --> 01:50:37.840
Mhmm.

464
01:50:38.920 --> 01:51:56.159
Else your thing is.

465
01:51:29.960 --> 01:51:30.640
A thing?

466
01:51:30.960 --> 01:52:35.560
Is sad this you think your tips, moving your attention

467
01:52:36.920 --> 01:53:04.800
to the front of your body, so comfortable, Move in

468
01:53:04.840 --> 01:54:48.840
your focus your legs, we muscles in your thighs, your

469
01:54:48.920 --> 01:55:29.840
knees so relaxed, a carved mussels and just shins co

470
01:55:30.279 --> 01:57:45.359
puzyly four and fathing in your feet. So peaceful, so calm,

471
01:57:50.680 --> 01:58:36.199
so peaceful, so calm, so peaceful, so calm.

472
01:58:40.239 --> 01:58:43.880
So peace fall.

473
01:58:52.239 --> 01:59:16.000
Rea sin peace fall so calm. Allowing that deep relaxation

474
01:59:17.600 --> 01:59:35.239
to spread your chest, in your stomach, so letting go

475
01:59:37.119 --> 01:59:56.039
of everything. So I'm gonna start counting down now, from

476
01:59:56.079 --> 02:00:04.760
twenty down to one. You can imagine in a way

477
02:00:04.840 --> 02:00:07.279
it's like just walking down.

478
02:00:07.159 --> 02:00:08.640
Some steps.

479
02:00:10.000 --> 02:00:14.359
And each step or twenty steps, and each step represents

480
02:00:15.600 --> 02:00:24.079
a level of comfort, each step represents.

481
02:00:25.720 --> 02:00:27.079
A deepening.

482
02:00:28.439 --> 02:00:38.800
Of that comfort, and the furvies you walk down those

483
02:00:38.920 --> 02:00:50.800
steps that are deeper and more relaxed you feel so

484
02:00:51.399 --> 02:03:25.520
starting with number twenty twenty nineteen eighteen seventeen, sick risting

485
02:04:41.079 --> 02:06:25.359
eight fourty four see.

486
02:07:31.319 --> 02:09:42.199
Too well five eight.

487
02:10:47.359 --> 02:13:49.960
Nine hey seven.

488
02:13:02.279 --> 02:16:00.439
Four five four.

489
02:17:02.159 --> 02:21:31.440
Fo one and Now.

490
02:21:35.319 --> 02:21:47.680
As you focus on your eyes, we're going to count

491
02:21:47.760 --> 02:21:59.600
down from ten douts one, focusing just on your eyes,

492
02:22:03.280 --> 02:22:11.840
your eyelids, the muscles around your eyes, your eye walls themselves,

493
02:22:13.319 --> 02:22:30.399
our whole area that makes up your eye. And as

494
02:22:30.440 --> 02:22:38.840
we count down from ten down to one, whilst focus

495
02:22:38.920 --> 02:22:53.959
in on your eyes, you'll become twice is relaxed with

496
02:22:54.319 --> 02:23:07.440
each number counting down that you may find the all

497
02:23:07.479 --> 02:23:13.600
you want to do is just to drift off to sleep.

498
02:23:16.559 --> 02:23:23.200
And if that's what you want, then just allow yourself

499
02:23:23.280 --> 02:23:37.959
to do that. Now, focusing on your eyes, I'm going

500
02:23:38.040 --> 02:23:48.159
to begin counting down from ten down to one right now,

501
02:23:56.600 --> 02:27:01.440
ten nine eight seven s.

502
02:27:55.479 --> 02:30:12.040
Five four.

503
02:30:20.159 --> 02:33:12.920
Three two one. So counting down from ten to one

504
02:33:13.200 --> 02:33:23.520
ten nine eight seven six.

505
02:33:25.360 --> 02:33:35.479
Five four three two.

506
02:33:37.239 --> 02:33:43.920
One.

507
02:33:44.520 --> 02:33:47.440
And maybe that was a bit too quick in order

508
02:33:47.479 --> 02:33:51.440
to relax. Maybe it's a bit too fast for you

509
02:33:51.719 --> 02:34:01.479
to notice the calming of your body, maybe even a

510
02:34:01.479 --> 02:34:05.360
little bit of pressure there, Like you're counting down from

511
02:34:05.399 --> 02:34:07.600
ten to one. Would you expect me to do?

512
02:34:07.879 --> 02:34:08.159
Man?

513
02:34:09.000 --> 02:34:12.719
Expect me to STI go with floppy just because you're

514
02:34:12.760 --> 02:34:22.159
counting down. We could try it again, but this time

515
02:34:22.239 --> 02:34:29.479
I go. It's lower this time, as you focus on

516
02:34:29.520 --> 02:34:33.959
the whole of your body before we focus on your legs.

517
02:34:36.280 --> 02:34:45.520
Just notice how your body does start to feel more

518
02:34:45.879 --> 02:35:34.920
relaxed with every number that I count down ten nine, eight, seven, six, five,

519
02:35:45.280 --> 02:36:20.360
four three two.

520
02:36:27.879 --> 02:36:38.920
One.

521
02:36:39.479 --> 02:36:45.200
And just notice how how you feel, generally, how your

522
02:36:45.200 --> 02:36:45.959
body feels.

523
02:36:52.600 --> 02:37:03.120
It's not necessarily even about counting down ten to one.

524
02:37:03.879 --> 02:37:17.319
It's that space that you have, that space between being

525
02:37:20.840 --> 02:37:32.440
active physically or mentally to just sitting or lying down,

526
02:37:33.079 --> 02:37:37.799
just being there, not doing anything, not saying anything, not

527
02:37:38.719 --> 02:37:45.040
needing to think about anything. So that opens up a space,

528
02:37:46.000 --> 02:37:47.920
you know, a bit of a space.

529
02:37:48.360 --> 02:37:48.879
A gap.

530
02:37:55.079 --> 02:38:01.959
And the more I came down from ten to one.

531
02:38:00.280 --> 02:38:02.120
That gap becomes.

532
02:38:05.079 --> 02:38:17.600
So there's that gap of calmness, of comfort, relaxation. It's

533
02:38:17.639 --> 02:38:31.319
a nice feeling, and it moves those stresses or discomforts

534
02:38:31.360 --> 02:38:42.000
physically or emotionally, moves them away.

535
02:38:43.200 --> 02:38:44.680
Allows you.

536
02:38:46.879 --> 02:38:56.479
To just slow down, someone to count again from ten

537
02:38:56.559 --> 02:39:05.239
down to one, and notice that gap widening, the gap,

538
02:39:06.680 --> 02:39:11.319
And as it widens, it's almost like the stress and

539
02:39:11.440 --> 02:39:29.079
attention falls into the gap and gives you that distance,

540
02:39:31.040 --> 02:39:31.879
that space.

541
02:39:34.200 --> 02:39:39.760
Now ten.

542
02:39:44.000 --> 02:40:35.639
Nine, eight, seven, six, five, four.

543
02:40:53.440 --> 02:41:41.479
Three two one, And how did your.

544
02:41:43.680 --> 02:42:11.520
Body feel? Now you notice that you feeling calmer, Do

545
02:42:11.639 --> 02:42:12.920
you feeling.

546
02:42:14.760 --> 02:42:16.639
More relaxed.

547
02:42:38.479 --> 02:42:42.959
As we now focus on your legs, just your legs.

548
02:42:58.840 --> 02:43:19.000
We're just gonna start with focusing on your thighs. Of course,

549
02:43:19.079 --> 02:43:23.959
it's not the most exciting thing to be doing, because

550
02:43:27.440 --> 02:43:30.159
I'm sure, like most of your body is not a

551
02:43:30.239 --> 02:43:42.639
lot going on right now. Just focusing on the whole

552
02:43:42.719 --> 02:43:49.159
of your thighs, the tops of your thighs, the sides

553
02:43:49.280 --> 02:43:56.360
of your thighs, the bottoms of your thighs, your outer thighs,

554
02:43:56.360 --> 02:44:01.000
and your inner thighs basically lead the whole of your

555
02:44:01.040 --> 02:44:04.200
thigh that leads into your hip.

556
02:44:07.959 --> 02:44:10.879
And it goes down to your.

557
02:44:12.639 --> 02:44:24.520
Knee joint. Now, this is a big area. It's a

558
02:44:24.639 --> 02:44:31.440
very heavy area. It's very strong, probably the strongest muscles

559
02:44:31.479 --> 02:44:44.440
in your body or in your thighs. But I don't

560
02:44:44.440 --> 02:44:59.040
think we perhaps give enough attention to our thighs. Perhaps

561
02:44:59.159 --> 02:45:09.200
we don't I acknowledge how important our thighs are to

562
02:45:09.360 --> 02:45:30.040
our lives, how much they actually do for us all

563
02:45:30.079 --> 02:45:32.000
through our lives.

564
02:45:38.040 --> 02:45:39.239
And it may.

565
02:45:39.159 --> 02:45:44.639
Seem sound really weird, but I think that all of

566
02:45:44.680 --> 02:45:55.559
our body parts, especially our thighs, needs some TLC, a

567
02:45:55.559 --> 02:45:57.120
bit of love shown.

568
02:45:57.760 --> 02:46:08.879
A bit of acknowledgment. I thank you.

569
02:46:11.799 --> 02:46:24.159
Gratitude for what our thighs do for us. And I

570
02:46:24.239 --> 02:46:30.600
know this may sound is strange. Maybe you think, why

571
02:46:30.600 --> 02:46:33.360
am I sure that I should be out in the

572
02:46:33.399 --> 02:46:41.959
garden hugging a tree or something. Well, it's hard to

573
02:46:41.959 --> 02:46:45.200
set a microphone up on a tree. That's why I'm

574
02:46:45.239 --> 02:46:48.200
doing this indoors. Otherwise I would be outside hugging a tree.

575
02:46:49.239 --> 02:46:57.680
Now I can't see the television from the tree.

576
02:46:57.959 --> 02:46:59.719
If you move down to your knees.

577
02:47:01.239 --> 02:47:09.200
Gain such an important part. And I think we don't

578
02:47:09.280 --> 02:47:17.200
necessarily I'll speak for myself here, I don't necessarily appreciate

579
02:47:18.920 --> 02:47:24.040
all that my needs do for me until I have

580
02:47:24.120 --> 02:47:27.520
a problem with my knee. It's occasionally, if I ever

581
02:47:29.079 --> 02:47:33.079
maybe i'll bash it or it's aching for some reason.

582
02:47:34.760 --> 02:47:41.000
It's then that I realize how much it does. You know,

583
02:47:41.040 --> 02:47:47.040
the benefit of being able to use my legs without

584
02:47:48.760 --> 02:47:56.040
any kind of physical discomfort is a beautiful thing that's

585
02:47:56.239 --> 02:48:04.680
possibly not appreciated until it's temporarily removed. You know that's comfort.

586
02:48:08.719 --> 02:48:13.399
But as you focus on your knees, regardless of how

587
02:48:13.440 --> 02:48:20.959
your knees feel, you can have that sense of gratitude

588
02:48:22.440 --> 02:48:25.120
and love to your knees for all that they do

589
02:48:25.239 --> 02:48:38.280
for you, and you can still have that attention on

590
02:48:38.399 --> 02:48:44.600
your thighs and maybe notice how your thighs feel. Maybe

591
02:48:44.879 --> 02:49:02.319
you've noticed that they are relaxing more deeply as you

592
02:49:02.440 --> 02:49:07.760
focus now on the bottoms of your legs, your shins

593
02:49:08.559 --> 02:49:14.280
and your calf muscles and the bones between your knees

594
02:49:14.959 --> 02:49:22.760
and your feet incorporate, and of course your ankles so important.

595
02:49:28.399 --> 02:49:33.600
Anyone that's had even the slightest sprain of an ankle

596
02:49:34.760 --> 02:49:41.360
knows how how much we take our ankles for granted.

597
02:49:47.239 --> 02:49:49.280
And it's kind of strange in a way when you

598
02:49:49.319 --> 02:49:54.959
think that. You know, logically, our wrists are a lot

599
02:49:55.079 --> 02:49:59.920
thinner than the rest of our arms, which is okay,

600
02:50:00.159 --> 02:50:04.040
doesn't can't see any problem with that because we're just

601
02:50:04.120 --> 02:50:11.799
picking stuff up. But our ankles so much thinner than

602
02:50:11.840 --> 02:50:20.959
the rest of our legs, and from a physics perspective

603
02:50:22.159 --> 02:50:26.399
or logical even it doesn't really make sense that all

604
02:50:26.440 --> 02:50:35.200
this weight would ultimately be resting on your ankles then

605
02:50:35.280 --> 02:50:48.479
leading to your feet. That thin area, thin bone. Yeah,

606
02:50:48.520 --> 02:50:54.239
it does so much great work. Supports us, supports our

607
02:50:54.319 --> 02:51:06.120
body for a lifetime, helps us to balance, It helps

608
02:51:06.159 --> 02:51:18.799
you to get around and be mobile. And there's the

609
02:51:18.879 --> 02:51:27.040
calf muscles. Of course, when I was younger, I couldn't

610
02:51:27.040 --> 02:51:30.040
see the point in calf muscles. It didn't seem to

611
02:51:30.079 --> 02:51:36.040
do anything. Okay, if I walked around on tiptoes, then

612
02:51:36.200 --> 02:51:39.959
my calf muscles get some work. But of course that's

613
02:51:40.000 --> 02:51:44.120
not true. The calf muscles are being used whenever we

614
02:51:44.479 --> 02:51:45.760
use our legs.

615
02:51:50.799 --> 02:51:56.399
And your shins there to protect.

616
02:51:57.840 --> 02:52:06.559
Your lower legs, shaped in a way, almost as a

617
02:52:06.559 --> 02:52:19.440
protector for the bone, leading of course to your ankles.

618
02:52:22.239 --> 02:52:28.879
And your feet. But we're not going to focus on

619
02:52:28.920 --> 02:52:31.120
your feet. We're just going to focus on the legs.

620
02:52:32.959 --> 02:52:37.600
And I realize that now that I've mentioned your feet,

621
02:52:37.680 --> 02:52:42.360
it probably focusing on them anyway, So maybe I should

622
02:52:42.399 --> 02:52:48.399
focus on your feet a little bit. You can have

623
02:52:48.520 --> 02:52:53.799
them in your awareness the same as you have your

624
02:52:53.840 --> 02:52:55.479
thighs in your awareness.

625
02:52:56.280 --> 02:52:57.520
Even though we haven't.

626
02:52:57.280 --> 02:53:02.840
Been focusing on your thighs for a few minutes, let

627
02:53:02.920 --> 02:53:13.520
me focus in on your ankles. There's still that sensation

628
02:53:13.799 --> 02:53:27.959
of comfort in your thighs, and there's that movement.

629
02:53:29.079 --> 02:53:30.200
Of energy.

630
02:53:31.879 --> 02:53:38.920
Because the thighs hold lots of different sensations. Of course,

631
02:53:38.959 --> 02:53:43.760
there's the muscles, the big straw muscles that we have

632
02:53:43.920 --> 02:53:57.319
in our thighs. But the skin on the outside of

633
02:53:57.360 --> 02:54:02.680
the thighs, as in the outside of all of our body,

634
02:54:03.440 --> 02:54:15.079
can be very sensitive, sensitive to the touch, sensitive to temperature.

635
02:54:21.600 --> 02:54:29.120
And inside your thighs the bones, there's the muscle, there's

636
02:54:29.159 --> 02:54:34.280
the blood, vessels, the arch trees, all this stuff that's

637
02:54:34.559 --> 02:54:43.159
inside your thighs. And I guess sometimes it'd be nice

638
02:54:43.200 --> 02:54:47.680
if you could actually put your fingers inside your thighs

639
02:54:48.159 --> 02:54:53.360
and a message, so you can message on the outside,

640
02:54:53.600 --> 02:54:56.520
of course, but to be able to get deep into

641
02:54:56.559 --> 02:55:01.399
the muscles and to be able to just message inside

642
02:55:01.440 --> 02:55:08.479
your thighs, message in the bones of your leg, message

643
02:55:08.520 --> 02:55:17.920
in all the veins, and just gently healing your thighs,

644
02:55:21.680 --> 02:55:27.000
and you could move down message and inside your knees,

645
02:55:28.399 --> 02:55:35.239
just message in those bones, but with healing fingertips spreading

646
02:55:35.280 --> 02:55:38.559
that healing energy deep into.

647
02:55:38.280 --> 02:55:41.120
The joints of your knees.

648
02:55:46.479 --> 02:55:50.159
Of course, there's the back of your your knee, you know,

649
02:55:50.280 --> 02:55:56.280
the inside crease where your knee is. It's a very

650
02:55:56.479 --> 02:56:02.399
sensitive area. Very it feels very nice when you stroke it.

651
02:56:03.760 --> 02:56:07.159
That might be because it's an area that's not really

652
02:56:07.319 --> 02:56:13.959
touched very often. It's almost like a hidden part, that

653
02:56:14.120 --> 02:56:21.079
crease in your legs. It's almost like a part that

654
02:56:22.840 --> 02:56:34.120
has a sensitivity, which is a little bit different. Of course,

655
02:56:34.159 --> 02:56:44.680
it's protected by your legs. So you can imagine putting

656
02:56:45.520 --> 02:56:55.200
your fingers into that crease in your legs, that fold

657
02:56:55.319 --> 02:56:58.440
in between your legs. You can just mess out with

658
02:56:58.520 --> 02:57:05.680
your fingertips, imaging your fingertips going inside, massage in the

659
02:57:06.319 --> 02:57:15.639
muscle tissue. You can of course feel the bones of

660
02:57:15.719 --> 02:57:27.639
your knees healing through your fingertips. And then as you

661
02:57:27.719 --> 02:57:33.479
go down to your calf muscles. Now that's the part

662
02:57:33.520 --> 02:57:37.680
I'd like to be able to really put my fingertips

663
02:57:37.760 --> 02:57:47.239
deep inside my calf muscles, massage in every single tissue

664
02:57:47.319 --> 02:57:58.520
of that muscle, healing every part, and then doing the

665
02:57:58.639 --> 02:58:06.799
same for my shins, massage in and gently stroking the bones,

666
02:58:08.520 --> 02:58:14.239
gently stroking them, healing in a loving way, because they

667
02:58:14.319 --> 02:58:20.719
deserve to be treated as the precious bones that they are,

668
02:58:22.040 --> 02:58:25.319
because our legs are so precious as in all the

669
02:58:25.360 --> 02:58:31.760
other parts of our body, and more precious of anyture.

670
02:58:33.719 --> 02:58:34.479
On the planet.

671
02:58:43.000 --> 02:58:54.280
When you start to think about your legs in this way,

672
02:58:55.600 --> 02:59:02.280
it can change your perspective. It might sound a bit

673
02:59:05.360 --> 02:59:09.639
a bit silly to start with the idea of having

674
02:59:10.520 --> 02:59:20.520
love for your legs, showing appreciation for your thighs, wanting

675
02:59:20.639 --> 02:59:24.680
to be able to put your hands in your thighs,

676
02:59:26.760 --> 02:59:33.200
massage the muscles and the bones, and to get your

677
02:59:33.239 --> 02:59:42.399
fingers deep in there, releasing all tension, just to show.

678
02:59:43.639 --> 02:59:45.000
How much you care.

679
02:59:48.040 --> 02:59:53.200
About your legs, how much you care for what your

680
02:59:53.280 --> 03:00:03.000
legs do for you regularly your knees of carves your ankles.

681
03:00:07.239 --> 03:00:15.079
The strength of your ankles, considering how thin they are

682
03:00:15.120 --> 03:00:22.840
compared to the rest of your legs, especially your thighs. Yeah,

683
03:00:22.920 --> 03:00:35.200
they're so strong, so flexible, absolutely amazing things. Your ankles

684
03:00:35.360 --> 03:00:44.600
are truly a gift because of what they do for you,

685
03:00:49.920 --> 03:00:56.920
supporting all that weight, regardless of how what weight you are,

686
03:00:58.079 --> 03:01:02.879
even if you only ate stone, there's still a lot

687
03:01:02.920 --> 03:01:09.600
of weight for these little ankles. Now, I'm a lot

688
03:01:09.799 --> 03:01:19.760
heavier than eight stone double down, yet my ankles support

689
03:01:19.799 --> 03:01:27.159
my body all the time. Although they do give off

690
03:01:27.200 --> 03:01:32.760
a sigh of relief when I sit down. That's got

691
03:01:32.799 --> 03:01:41.879
my whole legs do. My feet feet also go, my

692
03:01:41.959 --> 03:01:42.680
toes clap.

693
03:01:43.840 --> 03:02:03.479
We're so happy.

694
03:02:04.360 --> 03:02:13.559
Your legs really are amazing, and I know that talking

695
03:02:13.639 --> 03:02:15.479
about talking about.

696
03:02:15.200 --> 03:02:16.840
Your legs is probably.

697
03:02:18.879 --> 03:02:23.600
Possibly among the most most boring things you've ever heard

698
03:02:23.639 --> 03:02:32.040
anyone say. Possibly they're boring or not. Everything I said

699
03:02:32.159 --> 03:02:48.840
is true. Your legs are amazing. Your legs deserve not

700
03:02:49.200 --> 03:02:57.680
just respect, they deserve to relax.

701
03:02:58.959 --> 03:02:59.360
Deeply.

702
03:03:06.639 --> 03:03:10.000
They deserve to take some time out of the day

703
03:03:12.200 --> 03:03:34.239
to just let go completely. Your legs.

704
03:03:38.399 --> 03:03:40.959
Really can relax.

705
03:03:48.559 --> 03:03:52.719
And because the legs are so such a most, you know,

706
03:03:52.920 --> 03:03:58.879
very important part of your body. When you relax your legs,

707
03:03:58.959 --> 03:04:06.200
the rest of your body also naturally follows in that

708
03:04:09.920 --> 03:04:20.799
journey of comfort. I can feel it in my hips.

709
03:04:22.120 --> 03:04:29.040
My hips feel really loose, and also in my lower

710
03:04:29.079 --> 03:04:35.959
back as well. My lower back really feels it feels stretched,

711
03:04:37.040 --> 03:04:40.120
even though I'm just sitting in a chair and there's

712
03:04:40.200 --> 03:04:45.479
no stretching as far as I'm aware that I'm doing.

713
03:04:46.440 --> 03:04:49.040
But it's almost as if the muscles are just relaxed

714
03:04:49.079 --> 03:04:54.680
so much that there is a natural stretch as the

715
03:04:54.840 --> 03:05:17.079
tension has reduced a lot. And I'm now going to

716
03:05:17.159 --> 03:05:24.680
count down from ten down to one, and you can

717
03:05:24.719 --> 03:05:50.440
continue to fill wonderfully relaxed ten nine, eight, seven, six.

718
03:05:53.200 --> 03:05:58.840
Five, four.

719
03:06:01.719 --> 03:06:26.600
Three two one relax. So I'm just going to count

720
03:06:26.600 --> 03:06:31.680
down from five down to one. And as a countdown,

721
03:06:32.959 --> 03:06:38.000
if you just focus on the numbers, just the numbers

722
03:06:39.360 --> 03:06:48.319
counting down, and notice how you feel in this moment

723
03:06:50.079 --> 03:06:55.760
as you hear the numbers counting down, knowing that those numbers.

724
03:06:57.639 --> 03:06:59.920
Counting down represent you.

725
03:07:01.879 --> 03:07:11.879
Feeling calmer, not just in your body, but also relaxing

726
03:07:11.959 --> 03:07:18.479
your mind. I just notice how you feel. There's nothing

727
03:07:19.159 --> 03:07:24.479
to do, there's nothing to say, there's nothing to think about,

728
03:07:27.559 --> 03:08:00.680
starting with number five, four, three, two.

729
03:08:06.559 --> 03:08:15.440
One.

730
03:08:16.239 --> 03:08:28.079
And as you notice the gradual letting go of the

731
03:08:28.239 --> 03:08:35.879
tension in your body, you may also begin to notice

732
03:08:35.959 --> 03:08:44.479
and be aware of how your mind is starting to

733
03:08:44.520 --> 03:08:52.280
slow down. This is just a natural thing that happens.

734
03:08:53.719 --> 03:08:58.959
It's not really a special procedure. It's just natural because

735
03:08:59.000 --> 03:09:04.959
as your body relaxes, your mind also starts to relax.

736
03:09:06.520 --> 03:09:10.159
And the more your mind relaxes, the more your body relaxes.

737
03:09:10.280 --> 03:09:20.920
It's just a continuous circle of relaxation. And there's that

738
03:09:22.079 --> 03:09:27.280
calmness that comes from relative quietness.

739
03:09:28.680 --> 03:09:30.559
You know, even even if there's.

740
03:09:30.399 --> 03:09:37.840
Background sounds either your side online is still going to

741
03:09:38.000 --> 03:09:43.719
be quite calm. You know, you haven't got the television on,

742
03:09:44.280 --> 03:09:48.559
there's no music in the background, unless you're listening to

743
03:09:48.600 --> 03:09:49.840
the recording with music.

744
03:09:49.920 --> 03:09:56.360
Of course, you're very likely.

745
03:09:56.239 --> 03:09:58.520
Not going to be sitting in a room with other people.

746
03:09:59.360 --> 03:10:04.040
Of course you might be, but generally it's more ideal

747
03:10:04.120 --> 03:10:09.159
if you can do this on your own, so no distractions,

748
03:10:15.280 --> 03:10:28.239
and when you stop thinking about stuff, relaxation automatically rises,

749
03:10:30.559 --> 03:10:41.360
a sense of comfort starts to grow, and without trying

750
03:10:41.399 --> 03:10:50.319
to build it up into something fantastical or something magical,

751
03:10:52.399 --> 03:11:05.040
this is just a natural process, something that's easy to accomplish.

752
03:11:05.399 --> 03:11:11.239
In fact, it's almost know. The sense of relaxing completely

753
03:11:12.360 --> 03:11:17.559
happens really when you put no effort into it. It's

754
03:11:17.639 --> 03:11:23.399
not something that you can really force. It's something that

755
03:11:24.559 --> 03:11:34.920
happens naturally. And part of the process of this recording

756
03:11:36.040 --> 03:11:37.079
and others.

757
03:11:38.239 --> 03:11:39.879
Is simply.

758
03:11:41.079 --> 03:11:53.360
Two allow you to take advantage of this space this time.

759
03:11:56.120 --> 03:12:01.360
It's just let go.

760
03:12:04.280 --> 03:12:12.559
To just be here, to be in tune with how

761
03:12:12.600 --> 03:12:26.000
you feel, yet with the intention of wanting to relax

762
03:12:26.120 --> 03:12:37.600
deeply and maybe even to fall asleep, depending on what

763
03:12:37.639 --> 03:12:43.840
it is that you wish for yourself in this moment.

764
03:12:50.760 --> 03:13:00.280
As we know, relaxing is the majority of the process

765
03:13:00.280 --> 03:13:05.399
of fallen asleep. The actual falling asleep part is a

766
03:13:05.559 --> 03:13:13.360
tiny bit at the end. The deeper relaxed you become,

767
03:13:17.280 --> 03:13:18.760
the easier.

768
03:13:21.239 --> 03:13:22.239
You find.

769
03:13:23.440 --> 03:13:39.559
Yourself drifting. You can also, if you choose, stay focused

770
03:13:40.600 --> 03:13:58.280
on my voice and really enjoy the process of gradually

771
03:14:03.799 --> 03:14:30.879
relaxing each muscle in your body effortlessly and just observing

772
03:14:35.319 --> 03:14:56.600
the sensation of letting go completely. This time, I'm going

773
03:14:56.719 --> 03:15:05.159
to count from six down to one, and you can

774
03:15:05.280 --> 03:15:17.079
notice your mind calming down more with each number that

775
03:15:17.239 --> 03:15:29.280
you hear me say, naturally, feeling calm and slow.

776
03:15:33.000 --> 03:16:07.200
And be peaceful sex five.

777
03:16:26.799 --> 03:18:34.520
Four, three, one, being aware of how your mind to slow.

778
03:18:36.440 --> 03:19:02.879
Right down, sinking deeply into relaxation. And as you focus

779
03:19:03.000 --> 03:19:11.520
on your mind, you may notice that there are some

780
03:19:12.200 --> 03:19:21.600
thoughts still there, maybe some stubborn thoughts that for some

781
03:19:21.840 --> 03:19:34.959
reason perhaps need your attention. So what you can do

782
03:19:35.079 --> 03:19:49.319
is send love to those thoughts. Sprinkle those thoughts.

783
03:19:52.639 --> 03:19:53.239
With love.

784
03:19:54.920 --> 03:19:59.200
Might all petals from a flower, Just sprinkle it over them,

785
03:20:00.600 --> 03:20:07.840
petals filled with love towards those thoughts, to let those

786
03:20:08.000 --> 03:20:14.520
thoughts know that you're not abandoned in them. You just

787
03:20:14.879 --> 03:20:25.000
need them. You require them to just calm down, slow down,

788
03:20:27.280 --> 03:20:29.280
quiet down.

789
03:20:32.239 --> 03:20:32.799
For now.

790
03:20:40.559 --> 03:20:45.520
So as you focus on those remaining thoughts. As we

791
03:20:45.719 --> 03:20:51.000
count down this time from seven down to one. With

792
03:20:51.120 --> 03:21:05.079
each number, just imagine sprinkling those flower petals of love, kindness,

793
03:21:06.600 --> 03:21:18.479
gratitude over those thoughts, which will allow them to just

794
03:21:19.879 --> 03:21:34.959
melt away and relax deeply. With every number, those thoughts

795
03:21:35.040 --> 03:24:52.200
will become more and more relaxed, starting with number seven, six, five, four, three.

796
03:23:42.479 --> 03:23:42.879
Two.

797
03:24:01.440 --> 03:24:01.680
One.

798
03:24:11.200 --> 03:24:31.600
Yeah, And as you now notice how relaxed you're feeling

799
03:24:35.239 --> 03:24:44.959
in your body, we're going.

800
03:24:44.920 --> 03:24:46.799
To focus.

801
03:24:49.799 --> 03:24:59.479
On your hands, because the more relaxed your hands are,

802
03:25:01.799 --> 03:25:05.719
the more relax your body and mind are.

803
03:25:20.600 --> 03:25:21.239
And there's.

804
03:25:22.719 --> 03:25:32.959
You focus on your hands and your fingers. There's nothing

805
03:25:33.440 --> 03:25:38.200
needed to be done. There's no clenching of fists or

806
03:25:39.239 --> 03:25:49.559
tents in the fingers or anything like that. It's just

807
03:25:50.040 --> 03:26:04.120
noticing and focusing on your hands, noticing how they feel.

808
03:26:18.719 --> 03:26:20.120
Because the more.

809
03:26:22.079 --> 03:26:32.479
Relaxed your hands feel, the calmer your mind feels, and

810
03:26:32.840 --> 03:26:41.319
the more comfort you feel throughout your body.

811
03:26:46.479 --> 03:26:57.920
And you may have already.

812
03:27:00.120 --> 03:27:39.879
Noticed you mind is starting to dress like sin, just

813
03:27:40.040 --> 03:27:57.319
on your hands and fingers, allowing them to experience how

814
03:27:57.440 --> 03:28:05.600
real deepening of that relaxation in your hands and fingers

815
03:28:11.399 --> 03:28:17.040
more and more relaxed.

816
03:28:21.360 --> 03:28:31.360
With each number from eight.

817
03:28:33.520 --> 03:28:45.680
Down to one. You can almost feel that healing and

818
03:28:45.879 --> 03:28:54.479
relaxing energy spreading into your hands and fingers.

819
03:28:56.879 --> 03:29:03.639
Becoming yn more.

820
03:29:05.479 --> 03:29:22.319
Relaxing with each number year going down from eight down

821
03:29:23.040 --> 03:29:33.600
to one, drifting, drifting again.

822
03:29:38.159 --> 03:29:39.239
Starting with.

823
03:29:43.719 --> 03:33:41.879
Number eight, seven, six, five, four, three, just being here now,

824
03:33:44.520 --> 03:33:50.600
nothing to think about, nothing to do, nothing to say,

825
03:33:54.719 --> 03:34:05.879
and everything just feels calmer. And this is your natural

826
03:34:06.000 --> 03:34:13.920
state of being. This is how you just normally feel

827
03:34:14.680 --> 03:34:21.920
when you take away all of that other stuff that

828
03:34:22.079 --> 03:34:35.959
we add, you know, things like stress and worrying and overthinking, anxiety, tension,

829
03:34:40.200 --> 03:34:47.159
just generally thinking about stuff. You take that away, which

830
03:34:47.200 --> 03:34:47.959
is what we do.

831
03:34:48.559 --> 03:34:56.680
What we do now you're left with.

832
03:34:59.360 --> 03:35:07.879
A real sense of peacefulness, which comes to you very

833
03:35:07.959 --> 03:35:23.479
quickly because ultimately it's just a feeling, a feeling of comfort.

834
03:35:27.040 --> 03:35:30.399
It's almost as if you've gone inside yourself and you've

835
03:35:30.479 --> 03:35:45.120
found a special place where everything is peaceful, a place

836
03:35:45.280 --> 03:35:53.200
where you can feel relaxed and your natural sense of comfort,

837
03:35:56.360 --> 03:36:04.159
a place where you can be you, where you can

838
03:36:04.479 --> 03:36:11.159
accept yourself for who you are, the place where you're

839
03:36:11.159 --> 03:36:21.719
not trying to please anybody else ever, a place where

840
03:36:21.760 --> 03:36:31.280
you can actually not just love yourself, but in some

841
03:36:31.319 --> 03:36:40.799
ways More importantly, you can like yourself, appreciate who you are.

842
03:36:49.639 --> 03:36:56.319
That sense of gratitude is in the air all around you.

843
03:37:03.920 --> 03:37:11.760
That's also a place where you can actually feel the

844
03:37:12.079 --> 03:37:27.399
healing energy soaking into your body. Heathing energy soaking into

845
03:37:27.479 --> 03:37:37.520
your body, and that healing energy spreads through your veins,

846
03:37:41.200 --> 03:37:51.600
traveling to each and every single part of your body,

847
03:37:54.000 --> 03:38:00.079
and you start to realize that actually, that healing energy

848
03:38:01.079 --> 03:38:07.520
it's not just entered into your brain, it's become part

849
03:38:08.000 --> 03:38:19.319
of your brain, and that spinal fluid is now mixed

850
03:38:19.399 --> 03:38:30.559
with healing energy, not just allowing you to feel so

851
03:38:30.760 --> 03:38:43.319
much more relaxed and healthy in this moment, but also

852
03:38:45.600 --> 03:38:53.120
you start to realize that actually, what's happening now with

853
03:38:53.239 --> 03:39:02.959
that healing, relaxing energy spreading through your body, it's actually

854
03:39:03.319 --> 03:39:13.559
changing your life. It's actually changing the way you're going

855
03:39:13.639 --> 03:39:20.440
to feel not just now, but tomorrow and the next day.

856
03:39:22.319 --> 03:39:29.879
As your health improves, not just your physical health but

857
03:39:29.959 --> 03:39:31.040
your mental health.

858
03:39:34.879 --> 03:39:36.719
Things that used.

859
03:39:36.520 --> 03:39:42.360
To bother you in the past, for some reason, no

860
03:39:42.399 --> 03:39:50.399
longer have the effect that they used to because something

861
03:39:50.520 --> 03:40:01.639
has changed deep within you. Maybe things that used to

862
03:40:03.840 --> 03:40:13.360
cause you to feel anger no longer have that power

863
03:40:16.200 --> 03:40:21.319
to control you the way they seem to be able

864
03:40:21.360 --> 03:40:33.879
to before. As you realize that you're the one who decides.

865
03:40:36.440 --> 03:40:44.920
What affects you.

866
03:40:41.200 --> 03:40:51.000
You're the one who decides to feel relaxed and calm

867
03:40:51.639 --> 03:41:07.719
when you choose to enjoy noticing these natural developments of healing,

868
03:41:10.239 --> 03:41:18.879
continuing to grow and improve your life day by day,

869
03:41:24.719 --> 03:41:33.000
including of course, your ability to relax so much easier.

870
03:41:37.920 --> 03:41:39.559
And sleeping.

871
03:41:43.639 --> 03:41:49.239
Is the most natural thing in the world to you,

872
03:41:53.719 --> 03:42:00.959
because falling asleep is something that you've done so many

873
03:42:01.079 --> 03:42:08.920
times in your life, and you know that you were born,

874
03:42:10.399 --> 03:42:17.040
as we all were, with the ability to fall asleep naturally.

875
03:42:21.200 --> 03:42:32.000
We were born with that ability to just drift off

876
03:42:32.680 --> 03:42:45.879
into a deep, healing sleep. Even when we're kids, sometimes

877
03:42:45.920 --> 03:42:50.319
will fall asleep when we don't even want to try

878
03:42:50.360 --> 03:42:55.239
to stay awake. Maybe it's a birthday in the morning,

879
03:42:55.360 --> 03:42:59.760
or it's Christmas or holiday or something we look forward to.

880
03:43:00.280 --> 03:43:01.520
We don't want to go to sleep.

881
03:43:03.719 --> 03:43:08.760
But the more we want to stay awake, the more

882
03:43:08.920 --> 03:43:17.280
we just start to drift. And the more you fight drifting,

883
03:43:17.920 --> 03:43:20.520
the more you try to stop yourself and drift.

884
03:43:20.239 --> 03:43:21.079
In a safe.

885
03:43:22.920 --> 03:43:34.000
The deeper and stronger that drifting becomes. Because we're born

886
03:43:34.959 --> 03:43:40.840
not just with the need to relax deeply and to

887
03:43:41.000 --> 03:43:50.879
naturally fall asleep, but it's our birthright, it's part of

888
03:43:50.920 --> 03:44:02.600
our DNA, and sometime, as we get older in life,

889
03:44:02.920 --> 03:44:16.479
perhaps at times we have forgotten that relaxing completely. It's

890
03:44:16.600 --> 03:44:40.319
not only a wonderfully pleasant experience, it's also really easy.

891
03:44:41.079 --> 03:44:48.600
It's very very easy to let go, because that's all

892
03:44:48.639 --> 03:44:49.040
it is.

893
03:44:49.079 --> 03:44:49.639
It is just.

894
03:44:53.079 --> 03:45:04.559
Deciding to let go. And when you press the play

895
03:45:04.600 --> 03:45:14.920
button on my recordings, you have given permission for my

896
03:45:15.120 --> 03:45:23.239
voice to relax you. When you press that play button,

897
03:45:24.239 --> 03:45:28.639
you have given me permission for my words.

898
03:45:31.920 --> 03:45:33.200
To effect.

899
03:45:35.159 --> 03:45:47.040
You in a positive, only a positive way, opening up

900
03:45:52.200 --> 03:45:53.680
your mind.

901
03:45:54.639 --> 03:46:03.239
Too useful and healing.

902
03:46:04.319 --> 03:46:20.479
Suggestions that can have such an amazing effect on how

903
03:46:20.520 --> 03:46:32.639
you feel right now, as well as those changes that

904
03:46:32.920 --> 03:46:42.959
continue long after the recording ends, those changes within you

905
03:46:45.799 --> 03:46:59.000
that continue to flourish and grow, transforming your life in

906
03:46:59.040 --> 03:47:10.559
a position two beautiful way, allowing you to move forward

907
03:47:11.000 --> 03:47:17.760
in your life in the direction that you choose for yourself.

908
03:47:26.799 --> 03:47:38.840
And this feeling, this feeling that you can experience of safety, comfort, calmness,

909
03:47:46.600 --> 03:48:00.760
this feels so nice. It's such a healthy place to be,

910
03:48:08.440 --> 03:48:12.959
and that positivity grows.

911
03:48:13.239 --> 03:48:13.920
Within you.

912
03:48:19.600 --> 03:48:31.600
Each and every day moving forward, you're going to find

913
03:48:31.840 --> 03:48:43.520
that you're more relaxed physically and in your mind.

914
03:48:43.639 --> 03:48:45.639
Is more relaxed.

915
03:48:49.440 --> 03:48:54.760
And it's not that you're thinking slower, it's just that

916
03:48:54.799 --> 03:49:00.840
your mind would be less clogged up with unw necessary

917
03:49:01.959 --> 03:49:16.479
negativity because from now on, your mind rejects negativity. From

918
03:49:16.479 --> 03:49:24.479
now on, you're going to start noticing when negativity arises,

919
03:49:28.079 --> 03:49:39.280
and you can just say stop, stop, and that negativity

920
03:49:41.680 --> 03:49:57.639
will turn around and leave you alone. Stop and that

921
03:49:57.879 --> 03:50:14.440
negativity would disappear. And as you notice that you feel

922
03:50:15.719 --> 03:50:28.000
way more relaxed than you probably expected, you can now

923
03:50:31.360 --> 03:50:37.319
congratulate yourself because you're the person that has done this.

924
03:50:39.000 --> 03:50:44.479
You are the one that has opened your mind up

925
03:50:45.120 --> 03:50:53.200
to the simple facts that you can feel more relaxed

926
03:50:53.280 --> 03:51:02.959
in your body and in your mind. You've opened your

927
03:51:03.079 --> 03:51:08.600
mind up to the birthright of being able to just

928
03:51:11.280 --> 03:51:26.120
fall asleep easily when you choose. And that's a nice feeling.

929
03:51:27.680 --> 03:51:36.000
Don't you think it feels nice? Doesn't it? To feel

930
03:51:37.440 --> 03:51:44.079
calm full, that healing energy spreading through your body and

931
03:51:44.159 --> 03:51:56.479
your mind, to spend time in a special place where

932
03:51:59.360 --> 03:52:13.040
negative ta can no longer enter. Negativity is banned. It's bad,

933
03:52:14.440 --> 03:52:21.239
it's not allowed entry doesn't it doesn't. This doesn't deserve

934
03:52:21.319 --> 03:52:28.920
to be here, It doesn't belong here. Negativity has no

935
03:52:29.159 --> 03:52:44.319
place in your life, which makes room for more comfort,

936
03:52:46.239 --> 03:52:56.479
more heathing, more relaxation, more peace.

937
03:53:13.399 --> 03:53:16.239
It feels nice, doesn't it?

938
03:53:16.680 --> 03:53:21.040
Just the let go.

939
03:53:22.760 --> 03:53:25.200
With everything.

940
03:53:38.799 --> 03:53:45.879
I'm gonna count down now from twenty down to one.

941
03:53:46.600 --> 03:53:53.639
You can continue to relax. If you choose, you can

942
03:53:56.319 --> 03:54:10.000
drift to sleep. With every number you hear me say,

943
03:54:11.120 --> 03:54:18.520
you can fill twice as relaxed, or if you choose,

944
03:54:18.639 --> 03:55:26.479
you can feel twice as sleepy. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

945
03:55:35.559 --> 03:56:26.520
thirteen to twelve eleven, ten, nine, eight, seven.

946
03:56:33.600 --> 03:56:43.200
Six, five.

947
03:56:49.719 --> 03:56:50.040
Four.

948
03:57:23.319 --> 03:57:33.200
This is your time to just take a break, your

949
03:57:33.319 --> 03:57:44.040
time to relax, to allow your mind to slow down,

950
03:57:52.719 --> 03:58:06.799
to give yourself permission to take a break from everything.

951
03:58:11.520 --> 03:58:16.000
And you, you're the only person that can make that decision.

952
03:58:18.840 --> 03:58:22.120
You're the only person that can actually tell your mind

953
03:58:26.399 --> 03:58:50.760
to just relax, to just take some time off so

954
03:58:50.799 --> 03:58:55.680
that you can focus on your body, getting in touch

955
03:58:55.920 --> 03:58:58.079
with how you feel.

956
03:59:09.040 --> 03:59:11.040
And in the process of.

957
03:59:13.399 --> 03:59:18.200
This body scan where you focus on different parts of

958
03:59:18.239 --> 03:59:29.040
your body, those parts that you focus on and observe.

959
03:59:32.000 --> 03:59:40.399
Even though you're not purposely requesting for those parts of

960
03:59:40.440 --> 03:59:48.200
your body to relax, it's kind of expected. You expect

961
03:59:49.319 --> 03:59:57.000
when you listen to my voice to feel more relaxed naturally,

962
04:00:02.479 --> 04:00:10.959
because when you're listening to me, your attention is focused

963
04:00:12.639 --> 04:00:23.879
on my words, and as my words guide you to

964
04:00:24.000 --> 04:00:36.440
focus on those parts of your body, your focus increases,

965
04:00:43.520 --> 04:00:49.000
which actually calms your mind.

966
04:00:56.440 --> 04:00:57.239
And when your.

967
04:00:57.159 --> 04:01:16.600
Mind calms down, your body relaxes. And when your body

968
04:01:20.239 --> 04:01:40.120
calms down, your mind relaxes. And even though who have

969
04:01:40.200 --> 04:01:49.159
not really started to focus on your body, you can.

970
04:01:49.680 --> 04:01:52.760
Already feel.

971
04:01:55.760 --> 04:02:05.840
That healing energy spreading through your body, pushing out.

972
04:02:09.000 --> 04:02:11.879
Stress and tension.

973
04:02:15.520 --> 04:02:22.799
Healing all the parts of your body, including your skin,

974
04:02:23.959 --> 04:02:30.920
your bones, your blood, all of your organs inside your body,

975
04:02:32.280 --> 04:02:39.840
all of the muscles, all of the fat, all of everything,

976
04:02:40.879 --> 04:02:52.079
every hair on your body is filled with that healing energy.

977
04:02:55.120 --> 04:02:56.479
And when your brain.

978
04:03:00.479 --> 04:03:12.600
It fills with that healing energy, the feeling of comforts

979
04:03:13.920 --> 04:03:39.840
of relaxation increases, deeply increases in a way that your

980
04:03:39.920 --> 04:03:57.399
mind starts to fill, perhaps bit drowsy because it's not needed,

981
04:04:00.760 --> 04:04:17.040
and it may start to drift. If that's what's needed.

982
04:04:20.159 --> 04:04:24.920
So if you're listening to this and what you need

983
04:04:25.040 --> 04:04:28.120
is deep relaxation, that's what you get.

984
04:04:30.280 --> 04:04:31.879
If what you need is.

985
04:04:33.440 --> 04:04:35.079
To fall asleep.

986
04:04:36.360 --> 04:04:44.200
Naturally and easily as your mind drifts, that's also.

987
04:04:45.360 --> 04:04:52.600
Or what happened beccause by.

988
04:04:55.239 --> 04:05:00.120
Pressing that play button on the podcast and listening and

989
04:05:00.280 --> 04:05:07.319
to me to give permission for your body and your mind.

990
04:05:09.760 --> 04:05:18.799
In fact, you give the command to your body and

991
04:05:18.879 --> 04:05:30.760
your mind to relax deeply and to drift off to sleep,

992
04:05:31.959 --> 04:05:35.000
if that's what you want.

993
04:05:38.120 --> 04:05:38.680
Or need.

994
04:05:46.239 --> 04:05:51.920
And as I focus on the different parts of your body,

995
04:05:56.840 --> 04:06:06.000
you may start to drift. And then you come back

996
04:06:06.040 --> 04:06:11.319
again and you hear me talking, and I'm focusing on

997
04:06:11.360 --> 04:06:22.040
a different parts of your body, and you may find

998
04:06:22.200 --> 04:06:29.000
yourself drifting, but you don't realize you're drifting.

999
04:06:30.360 --> 04:06:32.280
Until you stop drifting.

1000
04:06:33.719 --> 04:06:40.719
And you're alert again to my voice focusing what a

1001
04:06:40.879 --> 04:06:46.200
different parts of your body starts to relax even deeper,

1002
04:06:50.639 --> 04:07:04.719
because that drifting is basically you already in the sleep zone.

1003
04:07:05.639 --> 04:07:10.600
And the more you drift, the longer you drift, and

1004
04:07:10.760 --> 04:07:21.239
the longer you dread. Eventually, that drifting continues into sleep,

1005
04:07:26.239 --> 04:07:26.879
and that's.

1006
04:07:26.680 --> 04:07:28.600
The last you remember.

1007
04:07:30.079 --> 04:07:38.319
Until you wake up. In your own time when you

1008
04:07:38.600 --> 04:07:47.360
experience the right amount of sleep here because when you do,

1009
04:07:49.200 --> 04:07:56.399
and if you do it all asleep, it's extremely pleasant.

1010
04:07:59.120 --> 04:08:23.479
Scene So deep healing sleep feels so nice to relax

1011
04:08:23.719 --> 04:08:33.399
into your own body and mind as you feel that

1012
04:08:34.559 --> 04:08:41.600
healing energy is spreading through it, relaxing us so deeply,

1013
04:08:47.239 --> 04:08:52.399
relaxing so so deeply.

1014
04:09:01.520 --> 04:09:04.159
We start to focus.

1015
04:09:05.120 --> 04:09:26.760
On your eyes, leave it, down to your juel, down

1016
04:09:27.360 --> 04:10:15.920
to your make your shoulders, palms, hand, thus, yes, stomach,

1017
04:10:23.159 --> 04:11:07.920
your badious spine, your hips, your legs, your feet, your toes,

1018
04:11:24.959 --> 04:11:38.479
and feeding, eating, breathing and growing inside your body, feeling

1019
04:11:38.520 --> 04:11:54.239
you up. Now, let's focus again, are parts of your body?

1020
04:11:54.840 --> 04:12:04.680
Focusing this time on your forehead, h Now on your mouth,

1021
04:12:05.920 --> 04:12:26.079
your lips, your tongue, the whole of your mouth. Focus

1022
04:12:26.159 --> 04:12:37.520
then on your fingers, maybe a kid, move your fingers,

1023
04:12:37.559 --> 04:12:50.200
little bits. You can focus on each one individually, both hands.

1024
04:12:53.760 --> 04:12:56.360
And even though if you focus on both.

1025
04:12:56.079 --> 04:13:05.920
Of your hands now it seemed to just melt into one.

1026
04:13:07.520 --> 04:13:15.879
Where is your right hand starting your left hand? And no, masters,

1027
04:13:15.959 --> 04:13:27.399
if we just mixed together. Now focusing on your knees.

1028
04:13:32.799 --> 04:13:56.520
I'm just noticing how your knees fell now, focusing your elpers,

1029
04:13:58.959 --> 04:14:01.280
focusing on both of your elbows.

1030
04:14:07.559 --> 04:14:11.840
Just observing the feeling.

1031
04:14:14.079 --> 04:14:45.959
Of your elbows now f you sin abserving, waking your back,

1032
04:14:56.000 --> 04:15:37.000
feeding that energy the back, you back, absurd to angles,

1033
04:15:46.440 --> 04:15:53.879
be aware.

1034
04:15:50.360 --> 04:15:52.879
Of physical sensations.

1035
04:15:54.360 --> 04:15:55.920
Two ankles.

1036
04:16:00.760 --> 04:16:16.639
As a.

1037
04:16:55.440 --> 04:17:02.000
Yes, no, your.

1038
04:17:01.879 --> 04:17:07.200
Toes what both your feet.

1039
04:17:13.959 --> 04:17:20.719
Being aware now your toes.

1040
04:17:22.840 --> 04:17:58.520
Yea right now, not.

1041
04:17:58.840 --> 04:17:59.680
To say.

1042
04:18:09.760 --> 04:18:36.799
How your entire body feels, noticing you mind.

1043
04:18:36.239 --> 04:18:42.479
Feels now.

1044
04:18:58.799 --> 04:19:41.479
Letting go, letting go, let's go everything, letting go, letting go,

1045
04:19:49.079 --> 04:19:51.000
let go.

1046
04:19:57.719 --> 04:19:58.600
Everything.

1047
04:20:14.000 --> 04:20:17.680
I'm going to start now, and I'd like you just,

1048
04:20:17.840 --> 04:20:20.040
first of all, just to see yourself.

1049
04:20:21.120 --> 04:20:27.360
Lying down on that message table, lying on your front.

1050
04:20:28.600 --> 04:20:37.200
Your head is supported, your arms are supported, and you feel.

1051
04:20:36.920 --> 04:20:38.879
Comfortable and breathing.

1052
04:20:39.000 --> 04:20:48.520
It's really easy, and you feel you feel confident in

1053
04:20:48.600 --> 04:20:50.840
how you look as well. So there's none of that

1054
04:20:50.959 --> 04:20:57.159
issue of body problems or shyness because I'm.

1055
04:20:56.959 --> 04:20:59.239
A professional and.

1056
04:21:00.799 --> 04:21:05.799
This is a therapy session, so none of that stuff

1057
04:21:05.959 --> 04:21:16.440
matters whatsoever. This is about you. This is about how

1058
04:21:16.520 --> 04:21:25.079
you feel, how you can enjoy that sense of comfort

1059
04:21:25.239 --> 04:21:32.000
and relaxation that comes from letting go and allowing my

1060
04:21:32.239 --> 04:21:35.680
hands that my finger is to relax you.

1061
04:21:38.440 --> 04:21:41.040
By a massagey your body.

1062
04:21:46.159 --> 04:21:48.639
Someone starts off just by placing.

1063
04:21:48.280 --> 04:21:49.719
My hands.

1064
04:21:51.239 --> 04:21:55.799
On the back of your head, just generally, just you

1065
04:21:55.840 --> 04:22:00.360
can feel what my hands feel like really on you,

1066
04:22:04.760 --> 04:22:07.159
so you can maybe feel the warmth of my hands

1067
04:22:07.200 --> 04:22:12.600
on the back of your head. And with my hands

1068
04:22:12.600 --> 04:22:15.920
to the side of your head, not pressing, but just

1069
04:22:16.280 --> 04:22:22.639
holding there very gently, maybe over your ears, and a

1070
04:22:22.639 --> 04:22:25.879
little bit on your face, just so you can.

1071
04:22:25.840 --> 04:22:32.000
Feel my hands so you can become accustomed.

1072
04:22:32.959 --> 04:22:41.799
To them.

1073
04:22:42.000 --> 04:22:44.200
And now put my hands on the back of your

1074
04:22:44.239 --> 04:22:51.719
head again and gently let them slide down onto the

1075
04:22:51.719 --> 04:23:08.760
back of your neck. You can feel my hands gently

1076
04:23:08.959 --> 04:23:15.959
stroking the back of your neck to start with, just

1077
04:23:16.000 --> 04:23:20.600
so you can get used to the feeling my hands

1078
04:23:20.600 --> 04:23:28.680
on your skin, get accustomed to realize that you're safe

1079
04:23:29.680 --> 04:23:30.120
and it's.

1080
04:23:30.000 --> 04:23:31.680
All good, it's all fine.

1081
04:23:38.079 --> 04:23:42.239
And I'm going to start gently messaging the muscles in.

1082
04:23:42.239 --> 04:23:43.399
The back of your neck.

1083
04:23:50.799 --> 04:23:59.760
With both hands. Now, this is a very trusting.

1084
04:24:01.440 --> 04:24:07.000
Situation really, because our necks is so fragile and to

1085
04:24:07.079 --> 04:24:11.319
have someone have their hands around your neck in that

1086
04:24:11.360 --> 04:24:16.680
way can sometimes be problematic for people, which is why

1087
04:24:16.799 --> 04:24:21.479
massages are quite good because it allows you to relax

1088
04:24:22.840 --> 04:24:36.040
and to get in touch with trust to feel peaceful

1089
04:24:36.559 --> 04:24:47.879
and calm, and there's a massage the sides of your

1090
04:24:47.920 --> 04:24:49.680
neck gently.

1091
04:24:52.520 --> 04:24:55.360
Moving from the bottom.

1092
04:24:55.040 --> 04:24:55.639
Of your neck.

1093
04:24:57.440 --> 04:25:00.360
You would be sort of near where your shoulders started. Yes,

1094
04:25:01.120 --> 04:25:04.879
all the way up to your jaw.

1095
04:25:06.840 --> 04:25:12.639
Is kind of area that side of your neck, and

1096
04:25:12.719 --> 04:25:15.280
of course there's a lot longer than the front of

1097
04:25:15.319 --> 04:25:31.440
your neck. The message in the back of your neck,

1098
04:25:35.239 --> 04:25:44.079
especially that area where perhaps we hold tension, and there's

1099
04:25:44.120 --> 04:25:48.840
that area's message. You can actually feel a sense of

1100
04:25:48.920 --> 04:25:57.000
release in the back of your neck and maybe you

1101
04:25:57.120 --> 04:25:58.719
can breathe it out as well.

1102
04:26:01.200 --> 04:26:03.959
Notice how it feels. Notice how you feel.

1103
04:26:13.760 --> 04:26:17.440
They're moving down to that area between your neck and

1104
04:26:17.479 --> 04:26:27.639
your shoulders, that muscle area, starting to message that area

1105
04:26:27.719 --> 04:26:32.040
on both sides. I mean, this would be the area

1106
04:26:32.120 --> 04:26:34.719
that a lot of people would message if they were

1107
04:26:34.760 --> 04:26:39.920
going to give you, like a shoulder message. Even that's

1108
04:26:40.079 --> 04:26:43.559
not technically the shoulders, but it's all the muscles that

1109
04:26:43.680 --> 04:26:45.479
lead to the shoulders.

1110
04:26:46.559 --> 04:26:51.440
From the neck and again that can hold a tension

1111
04:26:52.479 --> 04:26:53.200
and stress.

1112
04:26:54.399 --> 04:26:59.479
And when massaged sometimes a nice deep message is useful,

1113
04:27:02.479 --> 04:27:06.479
and you decide how deep that message is.

1114
04:27:17.559 --> 04:27:18.799
And just allow.

1115
04:27:20.319 --> 04:27:25.399
My knuckles just to dig in to get to those

1116
04:27:25.559 --> 04:27:27.479
muscles and to really.

1117
04:27:30.559 --> 04:27:37.440
Relaxed up all the time being firm yet gentle.

1118
04:27:38.879 --> 04:27:56.600
If you and just stroking down the area to your

1119
04:27:56.680 --> 04:28:08.479
actual shoulders, moving to the muscles of your shoulders, and

1120
04:28:08.639 --> 04:28:09.959
maybe initially just.

1121
04:28:11.399 --> 04:28:14.319
Pulling up the shoulders a little bit off the table,

1122
04:28:15.680 --> 04:28:17.040
just to give you a little bit of.

1123
04:28:16.959 --> 04:28:28.000
A stretch, very gently, and you've got the muscles at

1124
04:28:28.000 --> 04:28:40.120
the front of your shoulders the sides in the back. Again,

1125
04:28:40.360 --> 04:28:44.120
this is a part that you can really take quite

1126
04:28:44.159 --> 04:28:52.000
a bit of pressure, quite a bit of needing if

1127
04:28:52.319 --> 04:29:00.559
if you wish to really release the tension, you get

1128
04:29:00.600 --> 04:29:08.399
into those muscles and let your fingers in there. Make

1129
04:29:08.440 --> 04:29:15.440
you feel really nice. Sometimes just being stroked gently or

1130
04:29:15.479 --> 04:29:25.159
being massaged quite strongly, it can all be beneficial.

1131
04:29:26.079 --> 04:29:34.159
To the realization put the muscles in your shoulders.

1132
04:29:44.000 --> 04:29:53.399
Now, as you've moved down your arms, we do one

1133
04:29:53.680 --> 04:30:03.600
arm at a time, starting with your right arm. What

1134
04:30:03.719 --> 04:30:08.200
I do is I just lift your arm up, just

1135
04:30:08.239 --> 04:30:13.239
hold it to the side of you and where it

1136
04:30:13.319 --> 04:30:19.760
still be attached, and I just message the tops of

1137
04:30:19.840 --> 04:30:36.120
your arms all the way down to your forearms into

1138
04:30:36.120 --> 04:30:58.799
your wrists, gently messaging that parts.

1139
04:30:58.799 --> 04:31:00.399
The softer part with which.

1140
04:31:00.239 --> 04:31:06.559
Is the under part of the arm which leads to

1141
04:31:06.639 --> 04:31:12.040
the crease in your rollbow the inside. It's much more

1142
04:31:12.159 --> 04:31:31.600
sensitive skin. Sometimes just having that stroked, I feel really nice,

1143
04:31:32.319 --> 04:31:34.040
pleasurable and relaxing.

1144
04:31:42.760 --> 04:31:53.399
Now moving down to your right hand, just holding your

1145
04:31:53.520 --> 04:32:06.680
hand with both of my hands, just pressing gently on

1146
04:32:06.840 --> 04:32:12.520
the back of your hand and stretching your fingers.

1147
04:32:13.840 --> 04:32:15.479
Every slightly.

1148
04:32:18.120 --> 04:32:25.079
At the same time, pressing down and messaging each finger,

1149
04:32:33.079 --> 04:32:37.079
and then starting to message the palms of the hand.

1150
04:32:43.799 --> 04:32:54.879
Just turning the hand gently, stretching it gently, and actually

1151
04:32:54.920 --> 04:32:58.159
having your hand held can really be.

1152
04:33:00.040 --> 04:33:01.440
Emotional experience.

1153
04:33:01.840 --> 04:33:08.159
Sometimes, even if it is a stranger, someone you don't

1154
04:33:08.240 --> 04:33:13.520
know very well, like a massage person or a therapist.

1155
04:33:13.599 --> 04:33:28.759
Maybe because it's intimate, you can feel nice, you can

1156
04:33:28.840 --> 04:33:40.040
feel safe. As I put that right arm back down

1157
04:33:40.080 --> 04:33:52.599
where it was, did the same with your left arm, thankly,

1158
04:33:52.759 --> 04:33:53.680
the same.

1159
04:33:57.959 --> 04:34:00.400
Massage in the muscles.

1160
04:34:01.159 --> 04:34:09.560
You are all the way down, dear rest striking the

1161
04:34:09.599 --> 04:34:19.560
inside of your arm, just being gentle or as firm

1162
04:34:19.639 --> 04:34:39.840
as you require, and then messaging your left hand, stretching

1163
04:34:39.919 --> 04:34:49.360
the fingers gently, massaging the palm of your left hand.

1164
04:35:00.200 --> 04:35:02.639
H feels so.

1165
04:35:05.520 --> 04:35:31.919
So relaxing, so comforting, and distress your left arm back down.

1166
04:35:39.479 --> 04:35:46.119
Start to message your back, the biggest part of your body,

1167
04:35:51.200 --> 04:35:57.560
starting at the top, starting again where we already be

1168
04:35:57.639 --> 04:36:01.720
a dean an area at the top in between your shoulders,

1169
04:36:03.279 --> 04:36:08.000
and then your neck, going back a message in the

1170
04:36:08.119 --> 04:36:20.080
area again, but this time moving downwards, taking it downwards.

1171
04:36:20.200 --> 04:36:24.599
Streight's a middle looking.

1172
04:36:24.520 --> 04:36:30.159
Back working from the outside.

1173
04:36:29.639 --> 04:36:35.720
Inwards, massage in the you're back, but.

1174
04:36:35.919 --> 04:36:48.400
The outside of your back parts where your arms would

1175
04:36:48.439 --> 04:36:49.720
maybe rest.

1176
04:36:49.520 --> 04:36:57.759
Against the west.

1177
04:37:00.279 --> 04:37:13.080
It connects your front to your back. You just messaging

1178
04:37:13.319 --> 04:37:20.880
down firmly but gently as the firm as you want,

1179
04:37:24.279 --> 04:37:28.720
moving down and moving across a little bit, and moving

1180
04:37:28.759 --> 04:37:29.479
all the way.

1181
04:37:29.279 --> 04:37:37.639
Down the game being very gentle you firm as you shoes.

1182
04:37:43.279 --> 04:37:44.119
And anch Then you.

1183
04:37:44.080 --> 04:37:46.279
Can get to the spine.

1184
04:37:46.599 --> 04:37:51.319
You can message the muscles and either side of your spine.

1185
04:37:51.720 --> 04:37:55.000
From the top of your neck all the way down.

1186
04:37:57.520 --> 04:37:58.439
To your lower back.

1187
04:38:04.759 --> 04:38:11.000
You can do that a few times. Sometimes people choose

1188
04:38:13.880 --> 04:38:17.919
the knuckle or the you know, two fingers and just

1189
04:38:19.599 --> 04:38:24.279
go your side of the spine, almost just pushed down,

1190
04:38:25.080 --> 04:38:28.720
go all the way down to the bottom of the spine,

1191
04:38:29.040 --> 04:38:38.720
each time releasing tension and opening up the body, stretching

1192
04:38:39.919 --> 04:38:46.919
the body so that you feel more relaxed at the

1193
04:38:47.000 --> 04:38:47.880
same time.

1194
04:38:49.639 --> 04:38:50.639
Betunated.

1195
04:39:02.200 --> 04:39:03.400
Now, I'm going to move.

1196
04:39:03.279 --> 04:39:11.599
To one side, to your right side, and from the

1197
04:39:11.639 --> 04:39:18.040
bottom of your lips to your pelvis, You're gonna massage

1198
04:39:18.840 --> 04:39:20.799
that area of your back.

1199
04:39:22.759 --> 04:39:25.799
I'll stretch over the other side and I will.

1200
04:39:25.639 --> 04:39:32.200
Pull the muscles gently and massage and push from one

1201
04:39:32.360 --> 04:39:37.159
end that side will right on my side to the

1202
04:39:37.200 --> 04:39:41.720
middle of the fact to where your spine is. Massage

1203
04:39:41.759 --> 04:39:46.840
in that side of your spine the opposite side to

1204
04:39:46.880 --> 04:39:54.799
where I'm standing. It's almost likely leading bread. There's that

1205
04:39:54.959 --> 04:40:03.639
big area which is firm. Yeah, a lot's there to message.

1206
04:40:07.040 --> 04:40:11.319
Potentially one of the most important places to actually have

1207
04:40:11.880 --> 04:40:15.000
a message because.

1208
04:40:14.720 --> 04:40:19.119
You immediately feel there, really.

1209
04:40:18.959 --> 04:40:23.759
Feel the release and the pleasure of having your lower

1210
04:40:23.799 --> 04:40:32.880
back message. It releases so much from your body that's

1211
04:40:32.959 --> 04:40:41.959
not useful starting a human process which you'll continue long

1212
04:40:42.040 --> 04:40:54.520
after this recording is over. The message in this part

1213
04:40:54.520 --> 04:40:58.279
of your body that only feels really good for you.

1214
04:40:59.799 --> 04:41:03.240
That you fun to do because it is.

1215
04:41:03.520 --> 04:41:08.959
Ever said, like kneading bread, it's a part you can

1216
04:41:09.080 --> 04:41:13.840
really get hold of and really message deeply.

1217
04:41:16.119 --> 04:41:26.360
If that's your choice. And they're going to move over

1218
04:41:26.439 --> 04:41:29.439
to the other side, of your body and do the same.

1219
04:41:32.799 --> 04:41:34.279
With the opposite part.

1220
04:41:36.639 --> 04:41:43.639
What you roll back, needing and messaging from your side

1221
04:41:43.919 --> 04:41:46.799
or the way.

1222
04:41:48.799 --> 04:41:51.119
To the middle of your back, wring your.

1223
04:41:50.959 --> 04:42:05.240
Spines, pressing and kneading, firm and gentle at the same time.

1224
04:42:07.200 --> 04:42:10.520
It feels so releasing.

1225
04:42:13.080 --> 04:42:23.560
This mixture of pleasure, comfort, release, calmness, relaxation or mixed together.

1226
04:42:29.319 --> 04:42:34.119
Plus is that feeling from your stomach that has been stretched.

1227
04:42:35.959 --> 04:42:39.119
Even though you're in your stomach now you can feel

1228
04:42:39.159 --> 04:42:43.000
it in stressed because the whole area is connected to

1229
04:42:43.040 --> 04:42:54.840
your stomach. Now, I'm gonna move or move further up

1230
04:42:57.200 --> 04:42:58.400
to the top of your body.

1231
04:42:59.080 --> 04:43:00.200
I did the same.

1232
04:43:01.799 --> 04:43:09.279
This time, starting yeah, the upper back, put my hands

1233
04:43:09.639 --> 04:43:17.200
ad over and mess massage in that area up to

1234
04:43:17.279 --> 04:43:21.080
your spine, from the side of your body up to

1235
04:43:21.119 --> 04:43:26.639
your spine to some of that message area. The muss

1236
04:43:26.720 --> 04:43:32.919
and tissue, uh, whatever fatty tissue is will be possibly

1237
04:43:33.000 --> 04:43:37.840
from the chest. There's all connected, the chest in the

1238
04:43:38.040 --> 04:43:44.360
back connect together. I'm need a bit massage in and

1239
04:43:44.520 --> 04:43:49.000
just put in some of that skin on your side

1240
04:43:49.599 --> 04:43:52.840
up the message.

1241
04:43:52.279 --> 04:43:58.360
In that area of your upper back.

1242
04:44:00.080 --> 04:44:06.560
Away to your spine, and then I'll move.

1243
04:44:06.479 --> 04:44:09.279
Down the bed and I'll continue with the middle of

1244
04:44:09.319 --> 04:44:11.599
your back, doing it exactly the same thing.

1245
04:44:15.439 --> 04:44:17.040
There's gentle as.

1246
04:44:18.639 --> 04:44:30.799
Deep you cheese. Now I'll move the other side again

1247
04:44:30.919 --> 04:44:35.479
and do exact the same thing with the top of

1248
04:44:35.520 --> 04:44:45.400
your back on the other side, from pretty much underneath

1249
04:44:45.400 --> 04:44:59.319
your own area really to your spine. Then continuing that

1250
04:45:00.200 --> 04:45:05.840
h all the way down, including you love, you're the

1251
04:45:05.880 --> 04:45:06.880
middle of your back.

1252
04:45:20.360 --> 04:45:25.720
I'm goodness, go to your thighs, backs and your thighs

1253
04:45:28.240 --> 04:45:35.880
on the side of your fis starts with your right leg.

1254
04:45:37.919 --> 04:45:49.279
The side you back at the side your by kicklean family.

1255
04:45:51.400 --> 04:45:55.119
There are a lot of muscles. There's an area that can

1256
04:45:55.159 --> 04:45:59.599
be very tam set times. Maybe needs a little bit

1257
04:45:59.639 --> 04:46:08.720
more pressure and less the body that's up to you

1258
04:46:08.919 --> 04:46:17.799
generally straight the back, the legs where opposite your knee chots,

1259
04:46:19.040 --> 04:46:24.959
underneath your knee chot. It seems too gentle, Yeah, yeah,

1260
04:46:31.799 --> 04:46:39.200
I'm working down to your car muscles. That's our gr

1261
04:46:39.240 --> 04:46:43.119
car muscles. Finally, more deeply.

1262
04:46:43.759 --> 04:46:44.959
The cheese.

1263
04:46:48.000 --> 04:46:50.040
Using body hands.

1264
04:46:54.159 --> 04:47:09.880
Us deep you goods. What you what do you think

1265
04:47:13.479 --> 04:47:48.240
we must arching that maybe speak that's