June 1, 2025

(no music) (5 hours) STRESS RELIEF - Focusing on a pleasant feeling | Relaxation Hypnosis For Stress #241 | 31st May 2025

(no music) (5 hours) STRESS RELIEF - Focusing on a pleasant feeling | Relaxation Hypnosis For Stress #241 | 31st May 2025
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WEBVTT

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

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Jason Newland. Please only listen when you can safety close

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your eyes. This is going to be a relaxation session

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with Vinnie in the background. Do you want to see him?

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There you go?

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Shall we leave him in the background.

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That's better, So I will continue the rest recording with

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Annie doing whatever he's going to do. So thank you

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for listening. As I said, this is going to be

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a relaxation session. All I'm going to ask you to

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do is to close your eyes unless you want to

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look at my funny face, but I would advise close

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in your eyes because I'll be honest, I find it

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easier to relax when I'm not looking at myself in

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the mirror. Just find it easier. I'd like you to

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just get in touch with how you feel, just noticing

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how you are, Just going through your body, focusing and

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looking for the part of your body that feels the

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most relaxed. That's it. Just look for the part of

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your body that feels the most comfortable, loose. Maybe there's

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even a nice feeling, a feeling of comfort, or a

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feeling of pleasure or yeah, maybe even a really yeah

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pleasurable feeling. So I'd like you to zone in on

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that particular part of your body and just count from

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ten down to one as you focus on that part

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of your body, allowing the rest of your body to relax,

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but at the same time allowing you to really get

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in touch with that feeling. Now ten nine, eight, seven, six, five, four,

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three two one, just notice again how the rest of

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your body feels by doing a rough scan and then

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going back and focusing on that part of your body

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that feels really comfortable. And remember the Junius recording. We're

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going to have Vinnie. Although he's not in the background anymore,

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he is in the background behind me chomping on a

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treat So he's as much a part of these recordings

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as I am. I guess he shouldn't really be, should he,

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but he is. He's my co host. If anyone's interested

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in how to get hold of a T shirt as

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beautiful as one I'm wearing now, then just go to

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the nearest really really cheap close shop. You should find one.

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I know it looks really expensive and extravagant on a

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body like mine, but it's not very expensive at all.

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So we're going to focus again on that part of

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your body. And I'm just going to be repeating this,

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so it's nothing sophisticated, it's nothing really hypnotic about it,

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other than focusing, you know, wrapping your mind around the

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idea of that part of your bod body feeling really comfortable.

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What happens and I'm skipping ahead a little bit, but

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what tends to happen is the more you focus on

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that part of your body and then you move onto

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the other part, then you go back to that part

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of your body. I'm pointing to my rib for some reason.

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It's not my nipple. It's my rib, and I don't

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know why, because there's nothing really going on there. And

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I think if I was going to focus on the

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part of my body that feels really good right now,

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it would be my head. It almost feels like it's

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my brain, my big head. It feels like the probably

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the top the scalp top scalp part where I used

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to have hair. That's the and my eyes as well.

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My eyes are closed. I always fine. I don't know

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about you. I always fine. I want I close my eyes. Generally,

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it's not just a relief, it's not just a sense

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of letting go, whether it's temporarily just for a few seconds.

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I don't mean between each blink, what though, you could

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class blink and is closing your eyes because technically it is.

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That's interesting, though, isn't it, Because then you could start thinking, well,

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every time you close your eyes, you become relaxed, not

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relax in a way of like all floppy. So if

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you're doing something like driving or I don't know, climbing

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a tree, why would you climb a tree. Maybe you're

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building a treehouse, maybe you're building an igloo, not in

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a tree, but you know you're focusing on something. It's

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still nice to have that degree of comfort without the tension,

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without the stress, knowing that every time you blink, you

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almost that feeling of comfort well being Maybe we should

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call the word well being kind of floods through your body,

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continuously being replenished every time you blink. But anyway, back

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to the subject, focus again on that part of your body,

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and again and pointing some of my ribs for some reason,

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So I'm going to point my head because that's why

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I'm feeling it. It does feel nice over my kind

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of forehead, my eyes. It's hard to really put my

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hands over my eyes because I'm wearing goggles for those

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listening podcasts. I don't mean like swimming goggles or snorkel

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you know, not got snorkels and flippers on. It's glasses.

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But I can't really put my hands over my glasses

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without having to clean them because of the smudges. It's

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not because my hands are dirty, look, I just clean them.

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I did my monthly clean earlier, so I miss having hair.

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And it's not really relevant to the recording. But it's

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weird because when I do a podcast, I don't see myself.

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When I just do an audio, I don't really notice

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that I'm bored, But when I'm doing a video, it's

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prominent and a little bit of clean up. Today, you know,

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I just had a shower and I trimmed me even

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grayer in beard and shaved my head, just trimmed my

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basically trimmed my hair the same length as my beard.

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So I'm basically like a tennis ball with handles. It's yeah,

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what tends to happen though, even though there's distractions, I

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guess I'm the one making the distractions or causing the distractions.

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You're the one causing the pleasure. There's a sense of

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comfort that the rest of your body starts to take on.

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It's almost like, by focusing on again, I'm going to

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my I'm just going to keep going to my ribs

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because my ribs are starting to feel nice. Every time

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I touch my ribs there's a degree of pleasure, which

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is weird. I don't normally class that as an horogynous zone.

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But it's feeling more pleasurable, very calm. But I'm also

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noticing that the rest of my body it's also starting

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to feel looser. Your body's starting to feel more relaxed,

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but all the other parts, not just the part that

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originally felt calm, loose and maybe had a pleasant feeling,

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possibly even really nice feeling. When I said the word

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pleasant feeling, I thought I'd go even higher than that,

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and I thought, I don't know what's higher than pleasure.

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It seemed a bit weird to say ecstasy, because you know,

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this isn't really that doesn't seem to fit in with recording.

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If I start talking about and focus on a part

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of your body, if it feels ecstatic, that seems a

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bit strange, But it's okay to do that as well.

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Of course, it is up to you, because you are

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the boss. You are in control. Sometimes it just seems,

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you know, when you take a little bit of time out,

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you move away from that stuff, whatever that stuff is.

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And by focusing on my voice, my squeaky voice, it

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may just be a distraction, it may be more. But

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something happens. And I've been doing this for blinding nineteen

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and a half years now, not this recording. It might

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seem like I've been doing this for this recording for

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nineteen and a half years. It might really feel like

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it's dragging. But you know, making recordings nineteen over nineteen years,

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and what I've found over that time, apart from me

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losing my hair and going gray and looking completely different

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and no longer being able to trust the fart other

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than that, I I've noticed that sometimes just by listening

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to my voice never could be anyone's voice. But you know,

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I'm the one talking, so I guess my voice at

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the moment. There's something happens. And people have told me

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this time and time again over as I said, nearly

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two decades, Wow, I feel old, and now look at

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myself in the camera and I feel even older, lovely.

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I don't have a complex honest, and then your mind

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slows down the things that were concerning you before, or

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I like to say before before I just almost disappeared

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in the mist kind of just even if it's just

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temporarily just moved away. I'll tell you what. Vinnie's very

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rude about an hour ago, right, he's walking around the

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flat going sniffing. So he walks into the living room

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sniffing around. M hm, very very confused that he doesn't

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go And then he went into the bedroom sniffing around.

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Then he went into the front near the front door

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in the hallway sniffing, pushes a letter box open from

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inside what pulls it from so it's quite he can

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do it easier than me because he's got claws. And

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he goes in the kitchen and I said, if you

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any what you're doing. It's constantly making fun of me,

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so I'm not impressed. Sometimes not always in the mood

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for it. And I said, what you're doing? He said,

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I'm just trying to figure something out. I said, what

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you're trying to figure out? He said, that horrible smell's gone.

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I said what He said? That really horrible smell has disappeared,

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And I can't figure out where it's gone. Then he

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opens the door, looks in the bathroom and said, oh,

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if you had a shower, daddy, that explains it. And

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he runs off giggling, rude, but he's a good boy. Generally.

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It's my little treac, my little Trea call tart. And

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now when I have some treacle tart and ice cream?

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Do you ever have treac or tart stick in a microwave?

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And just technically, I suppose you shouldn't burn it, do

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it so it's really crispy, and stick some ice cream on. Oh,

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take it out the tinfol obviously before you do it,

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and it tastes so nice. I mean, the thing is

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restaurants don't do it like that, and you can't take

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your own microwave in. That's frowned upon. Yeah, especially when

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you start asking for an extension lead. So I just

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give me a bit of a weird visual focus again

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on that part of your body. Maybe it's expanded like

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my waistline. Maybe it's not just in one place anymore.

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Sometimes that park increases, the pleasure increases and starts to

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spread almost like you know, one of those what do

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they call them? Like a sand bank. So it looks

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almost like an island, and then the tide rises and

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completely covers that what looked like an island, maybe it

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was an island, but completely covers it until the tide

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goes down again. It's a little bit like that. It's

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nothing like that, really, but you know, it's nothing, nothing

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like an island or sand, but the idea that it

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spreads so that feeling almost covers your entire body, so

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that every part of you feels a sense of that pleasure,

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a sense of that feeling of comfort and calmness. I'm

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going to count a gain from ten down to one,

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and notice how much more relaxed you can feel now

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ten nine eight, seven, six, five, four three two one.

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It's quite peaceful. We've got birds in the trees outside,

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and I don't you know, I don't bother them. They

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don't like it, you know. They I've asked them to

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be quiet, but put a sign up and everything, but

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it just makes no difference. They still they're still doing

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their thing. And I can't expect the world to stop

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just because I'm making this life changing recording. But somehow,

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on my mind, it's not just slowed down, it's almost stopped,

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which is weird that I'm still able to talk. I

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seem to have My mouth seems to be connected to

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some somewhere else. It's kind of strange. I don't even

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have to think about what I'm going to say next.

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It just comes out of my mouth. And I do

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feel really peaceful, really really calm. That's nice. And you

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can just allow that feeling to grow, and you can

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sit with your eyes closed if you want, or you

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can open your eyes whenever you're ready if they are closed,

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and just enjoy having that feeling. And maybe when you

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think of my voice talking, it can give you that

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sense of calmness in your body and in your mind.

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So for now, I'm going to go, thank you for listening.

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Remember to be kind to yourself because you do deserve

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to be happy, and be gentle with yourself because you

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deserve to feel safe. Lots of love. Bye. Relax in

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a more deep and meaningful way, maybe in a way

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that can not just allow you to feel calmer now

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and throughout the time we spend together here, not just

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relaxed at the end of the recording when it's finished,

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and you can enjoy that sense of comfort and peace,

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but also I think it would be nice to have

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those feelings of relaxation continue for longer after the recording

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has ended, so that you can still benefit from listening

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to my voice, maybe in a few hours time, perhaps tomorrow,

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and then by listening regularly, especially if you find like

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some people do and myself as well. I sometimes I

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find one particular recording that really resonates with me, and

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I just listen to it over and over again every morning,

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every evening. There was this recording from We're going back

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to about nineteen ninety nine. It wasn't hypnosis, but it

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

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and I managed to find it again and it still

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has the same effect on me. And part of it

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

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

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morning and in the evening. And I knew before even

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

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the play button. This was in the days of CD

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players pressed the play button. I fact, it might have

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even been a tape tape recorder. I'd lie down on

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the bed and then even without necessarily listening to her

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words because I had to memorized. Really it was as

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if my body knew exactly what to do, and the

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muscles just almost went into automatic relaxation, and I remember

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my mind would slow down. Now Now, I was listening

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to this recording in the early days of learning hypnosis,

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and long before I ever made any videos or audio

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recordings myself, because I didn't start doing that till two

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thousand and six.

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I knew, I knew how.

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Helpful I found being able to just let go, to

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

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

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

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may feel the same. Some people have been listening to

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

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

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Some people may be listen every day. That's something that

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I do which you may not realize by listening, is

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

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am affected by the words that I say. So if

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

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I will be focusing on my feet. I will be

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noticing my feet relaxing. If I said focus on your hands,

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and maybe notice the difference between each hand. Perhaps notice

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the the air in the room, the temperature of the room.

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On the backs of your hands. You may start to

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notice what almost feels like a very light breeze, even

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though there may not be any type of breeze at

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all where you are right now. And as you become

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

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my hands are feeling now, and when it comes to

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potentially drifting off to sleep, which may be the reason

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you're listening, I also feel drowsy when I make these recordings.

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I also notice my mind drifting. In fact, at times

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I've actually fallen asleep without even noticing, and then I

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carry on talking. And it's only when I listen back

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to do the editing I hear snoring and I think,

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I don't remember snoring. I remember talking. Was this snoring

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was a pig turned up? That's why I sound like

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when I snare and I get really into the whole experience.

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I don't know how you feel, how relaxed you feel

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in your feet, how relaxed you feel in your hands.

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I have noticed more and more that the more relaxed,

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deeper level of comfort you feel, the easier your breathing

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00:35:11.159 --> 00:35:34.320
becomes it's almost like that additional muscle relaxation. So this

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00:35:34.480 --> 00:36:06.079
allows you to breathe easier without necessarily focusing on your breath, however,

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being able to notice the ease in which you breathe

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so naturally, you breathe so very easily and smoothly. Whenever

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I imagine my breathing improving when I've got my eyes closed,

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I tend to visualize a beautiful field with trees and

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flowers producing all that life giving oxygen. And it feels

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nice too, if nothing else, just taking some time away

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from everything, enjoying that feeling of peace serenity with a

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00:39:46.519 --> 00:40:38.440
joyful heart. Time seems to just drip by so very slowly, relaxed,

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so deeply peaceful, come completely unattached to any thoughts whatsoever

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in this moment, completely free, noticing that your mind has

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00:42:26.639 --> 00:43:06.199
slowed down. Slowed down because nothing really requires your attention.

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00:43:22.639 --> 00:43:36.960
You can enjoy the physical sensations of allowing the stress

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00:43:37.280 --> 00:43:48.960
to rip out of your body, to appear out of

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00:43:49.480 --> 00:44:18.679
every part your body, and being released from your brain

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00:44:23.920 --> 00:44:59.159
in your mind slowly but surely, the muscles in your

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legs yeh, relax res really so very deeply, relax so deeply,

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00:46:09.360 --> 00:46:18.480
and the feelings, the pleasant feelings in your arms and

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00:46:18.760 --> 00:46:50.320
shoulders deepening each part of your body further and deeper

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00:47:00.960 --> 00:47:22.960
and deeper. Noticin the feelings in the back of your neck,

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00:47:46.280 --> 00:48:29.119
feelings in your wrists, muscles, in front of your body.

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I all say, feeling peaceful deeply. There's a sense of

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peace spreads through your fairy core e. When you focus

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on your mind, your mind becomes eve and slower, even deeper.

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H relax so very slow his stomach, peace fall in

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00:52:04.480 --> 00:52:05.400
your stomach.

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You're back.

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00:52:33.599 --> 00:53:02.400
Notice Notice how relaxed you'd never feel in the hole

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00:53:02.760 --> 00:53:35.639
of your back. You spy from your brain all the

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00:53:35.679 --> 00:53:44.400
way down the middle of your back, sending and receiving

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00:53:46.800 --> 00:55:15.760
millions of messages every day, deep comfort, increasing, deeply relaxed uns, legs,

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00:55:19.679 --> 00:55:28.920
spreading those signals down a spine or cord into air,

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00:55:29.159 --> 00:55:48.639
every part of your body, your shins and your half muscles,

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00:56:15.840 --> 00:56:49.559
your elbows, feelings of peace and tranquility spreading through your body,

324
00:56:50.360 --> 00:57:06.639
tips of your toes, to your eyes, your fingers. All

325
00:57:06.760 --> 00:58:08.920
wait till you lower back, letting go, retinker, peace, drifting

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00:58:16.360 --> 00:58:39.239
mind just wandering away, happy to let go, let go,

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00:58:43.840 --> 00:59:44.480
completely let go, so tranquil, the whole body enjoying a

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00:59:44.760 --> 01:02:06.559
sense listening God he for more peace. Four two the space,

329
01:02:08.920 --> 01:02:50.760
this space of peace and safety, so fairy, very relaxed,

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01:04:20.519 --> 01:04:45.280
letting go. Maybe we can just focus on the different

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01:04:45.599 --> 01:05:20.400
parts of your body, just to notice a foolhead and

332
01:05:20.679 --> 01:06:22.159
your eyes it too, so loose, noticing in the sense

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01:06:22.239 --> 01:08:30.079
of complete freedom, absolute freedom bref prifa Pea's for energy peace,

334
01:08:30.760 --> 01:09:45.880
to breathe such easy loose. You may have or may

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01:09:45.960 --> 01:10:47.199
not have noticed your mind drifting, peaceful, moveingy even more

336
01:10:47.399 --> 01:11:11.960
deeply in the direction of bliss for pace, blissh pace,

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01:11:40.600 --> 01:13:41.840
terrefting total pace. Come so calm, letting go, peace with mind.

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01:13:51.119 --> 01:14:25.600
Rexed forty, so relaxed, so relaxed.

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01:14:50.079 --> 01:15:16.920
Your body feels almost invisible, so very relaxed. I'm peaceful,

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01:15:23.279 --> 01:16:33.399
so peace relax liquor. And you could start to notice

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01:16:33.800 --> 01:16:42.800
that you are feeling more relaxed, even though I've not

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01:16:44.520 --> 01:16:55.239
purposely focused your mind upon that sense of physical comfort

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01:16:55.960 --> 01:17:02.800
that is growing within you throughout your body, and your

344
01:17:02.920 --> 01:17:13.479
mind starts to slow down, and that could be almost

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01:17:13.680 --> 01:17:23.199
in recognition of I guess my speech not being particularly fast,

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01:17:29.760 --> 01:17:40.159
and things just generally feel calmer. Just by listening to

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01:17:40.319 --> 01:17:48.880
my voice, you give yourself an opportunity to take a

348
01:17:49.039 --> 01:17:55.800
break from the day, take a break from your life

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01:17:56.960 --> 01:18:05.439
as it is, and to give yourself a rest, giving

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01:18:05.479 --> 01:18:12.960
yourself permission to take some time off and to allow

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01:18:13.119 --> 01:18:19.279
your body to relax and allow your mind to slow down,

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01:18:23.359 --> 01:18:31.279
which in turn releases the tension any stresses that you

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01:18:31.479 --> 01:18:41.359
had in your body. It's almost as if the parts

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01:18:41.439 --> 01:18:46.560
of your body just open up, allowing the negativity out

355
01:18:53.439 --> 01:18:59.439
and at the same time replacing that negativity with positive

356
01:19:00.640 --> 01:19:08.800
heathing energy which then fills your body up and your

357
01:19:08.960 --> 01:19:25.800
mind to also starts to appreciate those feelings of increasing confidence,

358
01:19:29.680 --> 01:19:46.279
an almost uplifting feeling, positive healing, an energy that spreads

359
01:19:46.720 --> 01:19:57.560
through your body like a wave of comfort, and all

360
01:19:57.640 --> 01:20:09.680
this comes and just allowing yourself a few minutes, maybe

361
01:20:09.800 --> 01:20:12.399
half an hour, however long you want it to be,

362
01:20:13.920 --> 01:20:25.840
to just rest and allow your mind and your body

363
01:20:28.079 --> 01:20:44.840
to almost reset itself to the settings of comfort and relaxation, calmness,

364
01:20:49.119 --> 01:20:58.479
which allows more room for feelings of pleasure and happiness

365
01:21:02.520 --> 01:21:11.319
to move around your body and into your mind, almost

366
01:21:12.159 --> 01:21:16.720
as if your mind and your body are sinking together,

367
01:21:21.000 --> 01:21:30.680
almost mirroring each other with that growing positivity and calmness,

368
01:21:35.760 --> 01:21:42.960
and it feels nice. It really does feel nice to

369
01:21:43.159 --> 01:21:48.840
know that you are the one that has allowed yourself

370
01:21:52.319 --> 01:22:04.199
to feel more comfort and to x experience more of

371
01:22:04.479 --> 01:22:20.479
this deep relaxation spreading throughout your body. And as I

372
01:22:21.000 --> 01:22:28.600
focus on each part of your body, you can notice

373
01:22:28.800 --> 01:22:43.239
that that part becomes even more relaxed just by focusing

374
01:22:43.359 --> 01:22:54.319
on it. It becomes even more calm and comfortable, just

375
01:22:54.760 --> 01:23:04.960
by focusing. As I move down your body, starting at

376
01:23:05.039 --> 01:23:11.920
your head, the parts that you've already focused on will

377
01:23:12.079 --> 01:23:21.520
continue to relax deeply, and those parts that we've not

378
01:23:21.800 --> 01:23:33.720
yet focused on or just automatically release any remain intention

379
01:23:35.079 --> 01:23:46.960
in anticipation of even more comfort about to come. Now,

380
01:23:49.359 --> 01:23:55.560
I'm going to start by focusing on your forehead. Just

381
01:23:55.720 --> 01:24:04.800
being aware the feelings of your forehead and any background

382
01:24:05.079 --> 01:24:11.920
sounds like mister Herbert the pigeon can just allow you

383
01:24:12.119 --> 01:24:19.600
to feel even more relaxed. Just means you in the moment,

384
01:24:22.720 --> 01:24:28.079
this isn't this isn't a sterile environment. This is the world.

385
01:24:31.520 --> 01:24:37.560
I live in the countryside, so there's lots of nature

386
01:24:38.079 --> 01:24:48.560
sounds around. So as you focus on your forehead, just

387
01:24:48.840 --> 01:24:56.640
notice how it becomes even more relaxed as you focus

388
01:24:58.960 --> 01:25:03.439
only on my voice and that part of your body.

389
01:25:08.600 --> 01:25:16.880
Moving down to your eyes, focusing on your eyes, noticing

390
01:25:19.359 --> 01:25:29.079
how your eyelids feel so heavy yet so light at

391
01:25:29.119 --> 01:25:35.560
the same time, and all the muscles around your eyes

392
01:25:35.800 --> 01:25:50.239
relaxing completely. Moving your focus down to your mouth, your lips,

393
01:25:50.720 --> 01:25:57.359
your tongue, your teeth, and your gumbs, the whole of

394
01:25:57.520 --> 01:26:12.279
your mouth relaxing, calm and lease. As you focus now

395
01:26:13.119 --> 01:26:19.960
on your jaw, not just the parts of your jaw

396
01:26:20.119 --> 01:26:24.520
near your mouth and your chin, but all the way

397
01:26:24.640 --> 01:26:31.000
up the size of your face to your ears, the

398
01:26:31.279 --> 01:26:55.720
hole of your jaw, feeding more relaxed and calm. Focusing

399
01:26:59.239 --> 01:27:04.359
on your neck, the front of your neck and your

400
01:27:04.520 --> 01:27:17.840
throat relaxing and loose and calm. The sides of your neck,

401
01:27:19.880 --> 01:27:26.840
the right and left side of your neck relax and

402
01:27:28.359 --> 01:27:42.000
loose and calm. And now the back of your neck,

403
01:27:45.279 --> 01:27:55.319
focusing on the back of your neck, letting go of

404
01:27:55.520 --> 01:28:02.399
any tension that may have been there before, and enjoying

405
01:28:02.760 --> 01:28:15.680
that sense of increasing comfort and release that you can

406
01:28:15.840 --> 01:28:26.920
experience in the back of your neck. Moving down your

407
01:28:27.079 --> 01:28:34.399
back and moving either side of your spine right from

408
01:28:34.439 --> 01:28:39.800
the top of your back all the way down to

409
01:28:39.920 --> 01:28:52.159
the bottom of your back, down to your lower back,

410
01:28:57.239 --> 01:29:04.279
and as you move up and down your spine, you

411
01:29:04.359 --> 01:29:11.520
can feel the muscles either side of your spine relaxing

412
01:29:12.199 --> 01:29:25.560
even more. And as those muscles relax, that sense of

413
01:29:25.840 --> 01:29:36.520
comfort starts to spread outwards from your spine into both

414
01:29:36.720 --> 01:29:44.279
sides of your back, the top of your back, the middle,

415
01:29:44.439 --> 01:29:52.880
and your lower back. And as you scan gently and

416
01:29:53.479 --> 01:30:00.439
slowly up and down your back, there's the muscle in

417
01:30:00.560 --> 01:30:09.880
the top of your back relax and become looser. The

418
01:30:10.000 --> 01:30:15.960
muscles in the middle of your back also seem to

419
01:30:16.279 --> 01:30:25.439
just almost divide from each other, separating and almost melting,

420
01:30:31.199 --> 01:30:37.199
and in your lower back it seems to be an

421
01:30:37.239 --> 01:30:51.439
extra special feeling of comfort. The spreads into your hips.

422
01:30:53.760 --> 01:31:01.479
Sit down your lower back, get into your hips, into

423
01:31:01.520 --> 01:31:08.319
the area where your cosis are, and into your buttocks,

424
01:31:10.479 --> 01:31:17.119
and a wise, muscles that spread from your lower back

425
01:31:19.560 --> 01:31:31.840
into your hip area start to melt, start to really

426
01:31:33.039 --> 01:31:43.680
let go. I don't even know where about. To focus

427
01:31:43.840 --> 01:31:50.880
on your shoulders. Your back and your spine will continue

428
01:31:53.039 --> 01:32:11.279
to let go, continue to relax y so calmly, and

429
01:32:11.359 --> 01:32:16.439
as you focus on your shoulders, you may notice that

430
01:32:16.600 --> 01:32:46.920
they're already feeding, really loose, they're already feeding calm and

431
01:32:47.600 --> 01:33:00.520
feeding those muscles. Then move from your neck into your shoulders.

432
01:33:07.079 --> 01:33:36.520
Feel so soft and gentle, so smooth and calm, and

433
01:33:36.720 --> 01:33:49.520
the feeling in your shoulders seems to spread deep into

434
01:33:49.640 --> 01:33:59.760
your shoulders, that sense of relaxation, not just traveling deep

435
01:34:00.479 --> 01:34:17.279
into your muscles, but also relaxing the bones, and move

436
01:34:17.399 --> 01:34:25.800
it all away to underneath your arms, relaxing that whole

437
01:34:26.000 --> 01:34:30.960
area between the tops of your shoulders and underneath your

438
01:34:31.159 --> 01:34:50.960
arms healing. You feel so relaxed and comfortable in your shoulders,

439
01:34:54.479 --> 01:35:16.640
which sends that deep healing message into your arms, and

440
01:35:16.840 --> 01:35:21.800
you may feel almost as if your arms are not

441
01:35:22.000 --> 01:35:40.640
even there, because they're so relaxed, so deeply relaxed, so

442
01:35:44.920 --> 01:36:21.439
so calm, so loose, not feeling spreading all the way

443
01:36:21.720 --> 01:36:46.399
down your arms, two elbows, including your elbows circumforts spreads

444
01:36:51.439 --> 01:37:01.960
or away into your wrists, your foura men's sder wists

445
01:37:08.760 --> 01:37:29.039
so heavy yet at the same time so light and gentle.

446
01:37:53.760 --> 01:38:34.520
Focusing now on your hands, your hands, so peaceful in

447
01:38:34.760 --> 01:39:12.319
your hands, the sense of real peace peace. It just

448
01:39:12.560 --> 01:39:28.359
seems to feel so familiar when your hands relax deeply

449
01:39:36.359 --> 01:41:04.319
m els your fingers, you things said, your finger tips,

450
01:41:32.920 --> 01:41:52.800
moving your attention to the front of your body, so comfortable.

451
01:42:03.039 --> 01:42:03.199
Man.

452
01:42:03.399 --> 01:43:48.199
Then your focus your legs, muscles in your thighs, your knees,

453
01:43:52.279 --> 01:44:29.960
so relaxed, a calf muscles, and just shins copusy the

454
01:45:22.439 --> 01:46:43.800
four and the faathing and your feet so peaceful, so calm,

455
01:46:49.560 --> 01:47:42.359
so peaceful, so calm, so peaceful, So come so peace f.

456
01:47:51.359 --> 01:47:52.560
L s.

457
01:47:58.079 --> 01:48:17.279
Peace f so calm, allowing that deep relaxation to spread

458
01:48:17.560 --> 01:48:38.720
your chest, in your stomach, so letting go of everything.

459
01:48:49.960 --> 01:48:55.960
So I'm gonna start counting down now from twenty down

460
01:48:56.039 --> 01:49:04.159
to one. You can imagine in a way it's like

461
01:49:04.960 --> 01:49:11.399
just walking down some steps and each step or twenty steps,

462
01:49:11.479 --> 01:49:20.600
and each step represents a level of comfort. Each step

463
01:49:21.119 --> 01:49:36.680
represents a deepening of that comfort, and the furvies you

464
01:49:36.840 --> 01:49:42.159
walk down those steps that are deeper and more relaxed,

465
01:49:42.439 --> 01:50:58.600
you feel so starting with number twenty twenty, nineteen, eighteen,

466
01:51:36.520 --> 01:58:40.880
seventeen seast eight FOURT four two too well five eight

467
01:59:46.239 --> 02:10:29.199
nine height seven six five us four two one. And

468
02:10:29.479 --> 02:10:46.520
now as you focus on your eyes, We're gonna count

469
02:10:46.640 --> 02:10:58.439
down from ten touts one, focusing just on your eyes,

470
02:11:02.199 --> 02:11:10.720
your eyelids, the muscles around your eyes, your eye walls themselves,

471
02:11:12.199 --> 02:11:29.239
a whole area that makes up your eye. And as

472
02:11:29.319 --> 02:11:37.680
we count down from ten down to one, whilst focus

473
02:11:37.840 --> 02:11:52.840
in on your eyes, you'll become twice is relaxed with

474
02:11:53.199 --> 02:12:06.199
each number counting down, and you may find the all

475
02:12:06.359 --> 02:12:12.479
you want to do is just drift off to sleep.

476
02:12:15.479 --> 02:12:22.079
And if that's what you want, then just allow yourself

477
02:12:22.199 --> 02:12:36.520
to do that. Now, focus in on your eyes. I'm

478
02:12:36.640 --> 02:12:42.199
going to begin counting down from ten down to one

479
02:12:46.399 --> 02:19:19.360
right now, ten nine eight seven y five four three

480
02:20:25.040 --> 02:22:14.520
two one. Counting down from ten to one ten nine

481
02:22:16.239 --> 02:22:43.920
eight seven six five four three two one. And maybe

482
02:22:44.079 --> 02:22:47.000
that was a bit too quick in order to relax.

483
02:22:48.200 --> 02:22:52.440
Maybe it's a bit too fast for you to notice

484
02:22:52.719 --> 02:23:00.799
the calming of your body, maybe even a little bit

485
02:23:00.840 --> 02:23:04.920
of pressure there, Like you're counting down from ten to one.

486
02:23:05.079 --> 02:23:08.440
Would you expect me to do? Man, expect me to

487
02:23:08.479 --> 02:23:18.079
stick go with floppy just because you're counting down. We

488
02:23:18.159 --> 02:23:22.120
could try it again, but this time I go this slower.

489
02:23:24.360 --> 02:23:29.239
This time, as you focus on the whole of your

490
02:23:29.280 --> 02:23:37.639
body before we focus on your legs, just notice how

491
02:23:37.719 --> 02:23:51.840
your body does start to feel more relaxed. With every

492
02:23:51.959 --> 02:24:25.040
number that I count down ten nine, eight, seven, six,

493
02:24:33.479 --> 02:25:42.399
five four three two one, and just notice how how

494
02:25:42.479 --> 02:25:52.559
you feel, generally, how your body feels. It's not necessarily

495
02:25:52.680 --> 02:26:03.079
even about counting down from ten to one. It's that

496
02:26:03.360 --> 02:26:23.040
space that you have, that space between being active physically

497
02:26:23.280 --> 02:26:32.879
or mentally to just sitting or lying down, just being there,

498
02:26:33.600 --> 02:26:39.040
not doing anything, not saying anything, or needing to think

499
02:26:39.159 --> 02:26:45.079
about anything. So it opens up a space, you know,

500
02:26:45.239 --> 02:26:54.600
a bit of a space, a gap. And the more

501
02:26:55.840 --> 02:26:59.200
I came down from ten to one, the bigger that

502
02:26:59.399 --> 02:27:10.399
gap becomes. So there's that gap of calmness, of comfort, relaxation.

503
02:27:16.319 --> 02:27:28.680
It's a nice feeling, and it moves those stresses or

504
02:27:29.200 --> 02:27:45.840
discomforts physically or emotionally, moves them away. Allows you to

505
02:27:46.239 --> 02:27:55.639
just slow down, someone to count again from ten down

506
02:27:55.680 --> 02:28:05.639
to one, and notice that gap widening the gap and

507
02:28:05.760 --> 02:28:10.760
as it widens, it's almost like the stress and attention

508
02:28:11.639 --> 02:28:30.719
falls into the gap and gives you that distance, that space.

509
02:28:33.120 --> 02:30:27.879
Now ten nine, eight, seven, six, five four three two one.

510
02:30:39.760 --> 02:31:00.200
How does your body feel now? Can you notice that? Yeah?

511
02:31:00.879 --> 02:31:14.920
Do you feel in calmer? Do you feeling more relaxed?

512
02:31:37.399 --> 02:31:41.719
As we now focus on your legs, just your legs.

513
02:31:57.719 --> 02:32:02.559
We're just gonna start with focus in on your thighs.

514
02:32:17.399 --> 02:32:21.680
Of course, it's not the most exciting thing to be doing,

515
02:32:22.479 --> 02:32:28.840
because I'm sure, like most of your body is not

516
02:32:28.920 --> 02:32:41.120
a lot going on right now. Just focusing on the

517
02:32:41.239 --> 02:32:47.280
whole of your thighs, the tops of your thighs, the

518
02:32:47.600 --> 02:32:54.239
sides of your thighs, the bottoms of your thighs, your

519
02:32:54.360 --> 02:32:59.639
outer thighs, and you're inner thighs. Basically the whole of

520
02:32:59.680 --> 02:33:08.840
your that leads into your hip and it goes down

521
02:33:09.040 --> 02:33:18.680
to your knee joints. Now, this is a big area.

522
02:33:23.159 --> 02:33:28.120
It's a very heavy area. It's very strong, probably the

523
02:33:28.239 --> 02:33:42.920
strongest muscles in your body or in your thighs. But

524
02:33:42.959 --> 02:33:51.399
I don't think we perhaps give enough attention to our thighs.

525
02:33:57.319 --> 02:34:08.079
Perhaps we don't knowledge how important our thighs are to

526
02:34:08.280 --> 02:34:28.879
our lives, how much they actually do for us all

527
02:34:29.000 --> 02:34:39.440
for our lives. And it may seem to sound really weird,

528
02:34:39.520 --> 02:34:47.920
but I think that all of our body parts, especially

529
02:34:48.040 --> 02:34:55.680
our thighs, need some TLC, a bit of love shown,

530
02:34:56.680 --> 02:35:14.600
a bit of acknowledgement. I thank you gratitude for what

531
02:35:14.760 --> 02:35:23.840
our thighs do for us, and I know this may

532
02:35:24.079 --> 02:35:29.719
sound a bit strange. Maybe you think, why am I

533
02:35:30.479 --> 02:35:33.200
sure that I should be out in the garden hugging

534
02:35:33.239 --> 02:35:41.159
a tree or something. Well, it's hard to set a

535
02:35:41.239 --> 02:35:44.879
microphone up on a tree. That's why I'm doing this indoors.

536
02:35:44.959 --> 02:35:48.440
Otherwise I would be outside hugging a tree. Now I

537
02:35:48.559 --> 02:35:57.280
can't see the television from the tree. If you move

538
02:35:57.360 --> 02:36:06.680
down to your knees gaining such an important part, and

539
02:36:07.280 --> 02:36:11.760
I think we don't necessarily I'll speak for myself here,

540
02:36:14.239 --> 02:36:19.319
I don't necessarily appreciate all that my nees do for

541
02:36:19.479 --> 02:36:25.920
me until I have a problem with my knee. It's occasionally,

542
02:36:26.000 --> 02:36:30.959
if I ever maybe i'll pash it or it's aching

543
02:36:31.159 --> 02:36:37.520
for some reason. It's then that I realize how much

544
02:36:37.680 --> 02:36:41.280
it does. You know, the benefit of being able to

545
02:36:42.239 --> 02:36:51.440
use my legs without any kind of physical discomfort is

546
02:36:52.280 --> 02:37:01.000
a beautiful thing that's possibly not appreciated until it's temporarily removed.

547
02:37:02.159 --> 02:37:09.120
You know that's comfort. But as you focus on your knees,

548
02:37:11.280 --> 02:37:16.959
regardless of how your knees feel, you can have that

549
02:37:17.200 --> 02:37:23.360
sense of gratitude and love to your knees for all

550
02:37:23.520 --> 02:37:35.719
that they do for you. And you can still have

551
02:37:35.879 --> 02:37:40.040
that attention on your thighs and maybe notice how your

552
02:37:40.120 --> 02:37:52.000
thighs feel. Maybe you've noticed that they are relaxing more

553
02:37:53.799 --> 02:38:05.399
deeply as you focus now on the bottoms of your legs,

554
02:38:05.879 --> 02:38:11.239
your shins, and your calf muscles and the bones between

555
02:38:11.479 --> 02:38:17.639
your knees and your feet incorporate, and of course your

556
02:38:17.760 --> 02:38:31.719
ankles so important. Anyone that's had even the slightest sprain

557
02:38:31.840 --> 02:38:38.799
of an ankle knows how how much we take our

558
02:38:39.040 --> 02:38:47.559
ankles for granted. And it's kind of strange in a

559
02:38:47.639 --> 02:38:53.200
way when you think that. You know, logically, our wrists

560
02:38:53.399 --> 02:38:56.239
are a lot thinner than the rest of our arms,

561
02:38:57.360 --> 02:39:00.920
which is okay, it doesn't can't see any problem with

562
02:39:01.000 --> 02:39:06.399
that because we're just picking stuff up. But our ankles

563
02:39:08.239 --> 02:39:18.159
so much thinner than the rest of our legs, and

564
02:39:18.280 --> 02:39:22.799
from a physics perspective or logical even it doesn't really

565
02:39:22.879 --> 02:39:30.120
make sense that all this weight would ultimately be resting

566
02:39:31.159 --> 02:39:41.159
on your ankles then leading to your feet. That thin area,

567
02:39:42.639 --> 02:39:52.239
thin bone. Yeah, it does so much great work. Supports us,

568
02:39:52.360 --> 02:40:02.319
supports our body for a lifetime, helps us to balance,

569
02:40:04.559 --> 02:40:11.000
It helps you to get her around and be mobile.

570
02:40:17.319 --> 02:40:25.120
And there's the calf muscles, of course, when I was younger,

571
02:40:25.479 --> 02:40:28.600
I couldn't see the point in calf muscles. It didn't

572
02:40:28.600 --> 02:40:33.920
seem to do anything. Okay, if I walked around on tiptoes,

573
02:40:34.719 --> 02:40:38.559
then my calf muscles get some work. But of course

574
02:40:38.639 --> 02:40:42.760
that's not true. The calf muscles are being used whenever

575
02:40:42.879 --> 02:40:54.760
we use our legs and your shins there to protect

576
02:40:56.760 --> 02:41:05.399
your lower legs, shaped in a way, almost as a

577
02:41:05.479 --> 02:41:17.760
protector for the bone, leading of course to your ankles

578
02:41:21.159 --> 02:41:27.719
and your feet. But we're not going to focus on

579
02:41:27.840 --> 02:41:29.920
your feet. We're just going to focus on the legs.

580
02:41:32.000 --> 02:41:36.639
I realize that now that I've mentioned your feet, it

581
02:41:36.760 --> 02:41:41.639
probably focuses on them anyway. For maybe I should focus

582
02:41:41.760 --> 02:41:47.600
on your feet a little bit. You can have them

583
02:41:47.639 --> 02:41:53.159
in your awareness the same as you have your thighs

584
02:41:53.479 --> 02:41:57.760
in your awareness. Even though we haven't been focusing on

585
02:41:57.920 --> 02:42:02.639
your thighs for a few minutes, who were focusing on

586
02:42:02.799 --> 02:42:19.959
your ankles, there's still that sensation of comfort in your thighs,

587
02:42:24.959 --> 02:42:32.319
and there's that movement of energy because the thighs hold

588
02:42:34.280 --> 02:42:39.520
lots of different sensations. Of course, there's the muscles, the

589
02:42:39.840 --> 02:42:52.319
big straw muscles that we have in our thighs, but

590
02:42:52.520 --> 02:42:58.120
the skin on the outside of the thighs, as in

591
02:42:58.680 --> 02:43:04.440
the outside of all of our body can be very sensitive,

592
02:43:08.319 --> 02:43:21.520
sensitive to the touch, sensitive to temperature. And inside your

593
02:43:21.639 --> 02:43:29.079
thighs the bones, there's the muscle, there's the blood, vessels,

594
02:43:29.239 --> 02:43:35.079
the ar trees, all this stuff that's inside your thighs.

595
02:43:39.360 --> 02:43:42.559
And I guess sometimes it'd be nice if you could

596
02:43:42.559 --> 02:43:47.920
actually put your fingers inside your thighs and a message,

597
02:43:50.280 --> 02:43:53.840
so you can message on the outside, of course, but

598
02:43:53.920 --> 02:43:57.040
to be able to get deep into the muscles and

599
02:43:57.120 --> 02:44:00.920
to be able to just message in side your thighs,

600
02:44:01.799 --> 02:44:10.239
message in the bones of your leg massage in or

601
02:44:10.319 --> 02:44:20.799
the veins, and just gently healing your thighs, and you

602
02:44:20.920 --> 02:44:28.040
could move down message and inside your knees, just message

603
02:44:28.120 --> 02:44:35.040
in those bones, but with healing fingertips, spreading that healing

604
02:44:35.319 --> 02:44:45.799
energy deep into the joints of your knees. Of course,

605
02:44:45.879 --> 02:44:49.200
there's the back of your your knee, you know, the

606
02:44:49.399 --> 02:44:56.360
inside crease where your knee is. It's a very sensitive area.

607
02:44:58.360 --> 02:45:02.719
Very it feels very nic when you stroke it. That

608
02:45:02.879 --> 02:45:06.600
might be because it's an area that's not really touched

609
02:45:06.799 --> 02:45:13.360
very often. It's almost like a hidden part, that crease

610
02:45:15.479 --> 02:45:19.920
in your legs. It's almost it's like a part that

611
02:45:21.760 --> 02:45:33.000
has a sensitivity which is a little bit different. Of course,

612
02:45:33.040 --> 02:45:43.559
it's protected by your legs, So you can imagine putting

613
02:45:44.440 --> 02:45:54.079
your fingers into that crease in your legs, that fold

614
02:45:54.239 --> 02:45:57.319
in between your legs. You can just mess out with

615
02:45:57.440 --> 02:46:04.360
your fingertips that you know, fingertips going inside, massage in

616
02:46:04.520 --> 02:46:13.959
the muscle tissue. You can of course feel the bones

617
02:46:14.440 --> 02:46:26.399
of your knees healing through your fingertips. And then as

618
02:46:26.440 --> 02:46:32.120
you go down to your calf muscles, and that's the

619
02:46:32.200 --> 02:46:35.680
part I'd like to be able to really put my

620
02:46:35.840 --> 02:46:44.639
fingertips deep inside my calf muscles, massage in every single

621
02:46:45.639 --> 02:46:57.239
tissue of that muscle, healing every part, and then doing

622
02:46:57.360 --> 02:47:04.799
the same for my shins, massage in and gently stroking

623
02:47:05.000 --> 02:47:11.319
the bones, gently stroking them, healing in a loving way,

624
02:47:12.639 --> 02:47:19.040
because they deserve to be treated as the precious bones

625
02:47:19.120 --> 02:47:23.760
that they are, because our legs are so precious as

626
02:47:23.840 --> 02:47:28.520
in all the other parts of our body, and more

627
02:47:28.600 --> 02:47:42.719
precious of any jure on the planet. When you start

628
02:47:42.840 --> 02:47:54.760
to think about your legs in this way, it can

629
02:47:55.000 --> 02:48:04.520
change your perspective. It might sound a bit a bit

630
02:48:04.799 --> 02:48:10.239
silly to start with the idea of having love for

631
02:48:10.360 --> 02:48:19.559
your legs, show an appreciation for your thighs, wanting to

632
02:48:19.639 --> 02:48:25.440
be able to put your hands in your thighs and

633
02:48:25.680 --> 02:48:32.040
massage the muscles and the bones, and to get your

634
02:48:32.159 --> 02:48:40.639
fingers deep in there, releasing all tension. Just to show

635
02:48:42.559 --> 02:48:49.920
how much you care about your legs, how much you

636
02:48:50.040 --> 02:48:58.600
care for what your legs do for you regularly, your knees,

637
02:48:58.879 --> 02:49:11.680
your calves, your ankles, the strength of your ankles, considering

638
02:49:11.920 --> 02:49:16.399
how thin they are compared to the rest of your legs,

639
02:49:16.559 --> 02:49:30.239
especially your thighs, yet they're so strong, so flexible, absolutely

640
02:49:30.520 --> 02:49:42.319
amazing things. Your ankles are truly a gift because of

641
02:49:42.360 --> 02:49:53.680
what they do for you, supporting all that weight, regardless

642
02:49:53.719 --> 02:49:57.719
of how what weight you are, even if you only

643
02:49:58.120 --> 02:50:02.520
ate stone. Yeah, it's still a lot of weight for

644
02:50:02.680 --> 02:50:09.399
these little ankles. Now I'm a lot heavier than eight

645
02:50:09.479 --> 02:50:20.120
snow double down, Yet my ankles support my body all

646
02:50:20.159 --> 02:50:26.600
the time. Although they do give off a sigh of

647
02:50:26.719 --> 02:50:32.000
relief when I sit down, as I've got my whole

648
02:50:32.040 --> 02:50:41.559
legs do my feet feet also go, my toes clap.

649
02:50:42.760 --> 02:51:11.239
We're so happy. Your legs really are amazing, and I

650
02:51:11.399 --> 02:51:18.799
know that talking about your legs is probably possibly among

651
02:51:18.879 --> 02:51:23.200
the most most boring things you've ever heard anyone say.

652
02:51:24.120 --> 02:51:31.600
Possibly you're boring or not. Everything I said is true.

653
02:51:34.040 --> 02:51:48.879
Your legs are amazing. Your legs deserve not just respect,

654
02:51:54.719 --> 02:52:07.040
they deserve to relax deeply. They deserve to take some

655
02:52:07.280 --> 02:52:13.239
time out of the day to just let go completely.

656
02:52:31.200 --> 02:52:49.040
Your legs really can relax. And because the legs are

657
02:52:49.239 --> 02:52:54.479
so such a most, you know, very important part of

658
02:52:54.600 --> 02:52:58.399
your body. When you relax your legs, the rest of

659
02:52:58.479 --> 02:53:10.040
your body wills naturally follows in that journey of comfort.

660
02:53:18.200 --> 02:53:21.959
I can feel it in my hips. My hips feel

661
02:53:22.680 --> 02:53:30.680
really loose, and also my lwer back as well. My

662
02:53:30.840 --> 02:53:36.559
lower back really feels it feels stretched, even though I'm

663
02:53:36.639 --> 02:53:42.879
just sitting in a chair and there's no stretching as

664
02:53:42.920 --> 02:53:46.040
far as I'm aware that I'm doing. It's almost as

665
02:53:46.079 --> 02:53:50.000
if the muscles are just relaxed so much that there

666
02:53:50.120 --> 02:53:58.760
is a natural stretch as the tension has reduced a lot.

667
02:54:15.159 --> 02:54:18.239
And I'm now going to count down from ten down

668
02:54:18.319 --> 02:54:29.600
to one, and you can continue to fill wonderfully relaxed

669
02:54:33.440 --> 02:55:16.559
ten nine, eight, seven, six, five, four three two one relax.

670
02:55:24.399 --> 02:55:28.239
So I'm just going to count down from fire down

671
02:55:28.319 --> 02:55:32.760
to one, and as a countdown. If you just focus

672
02:55:32.879 --> 02:55:40.799
on the numbers, just the numbers counting down, and notice

673
02:55:41.680 --> 02:55:49.680
how you feel in this moment as you hear the

674
02:55:49.799 --> 02:55:57.920
numbers counting down, knowing that those numbers counting down represent

675
02:55:58.879 --> 02:56:07.920
you feeling calmer, not just in your body, but also

676
02:56:10.200 --> 02:56:16.799
relaxing your mind. I just notice how you feel. There's

677
02:56:16.959 --> 02:56:22.680
nothing to do, there's nothing to say, there's nothing to

678
02:56:22.840 --> 02:57:05.680
think about, starting with number five, four, three, two one.

679
02:57:15.120 --> 02:57:27.559
And as you notice the gradual letting go the tension

680
02:57:27.799 --> 02:57:34.920
in your body, you may also begin to notice and

681
02:57:35.079 --> 02:57:44.079
be aware of how your mind is starting to slow down.

682
02:57:46.559 --> 02:57:52.920
This is just a natural thing that happens. It's not

683
02:57:53.120 --> 02:57:58.319
really a special procedure. It's just natural because as your

684
02:57:59.600 --> 02:58:05.600
body relaxes, your mind also starts to relax. And the

685
02:58:05.719 --> 02:58:09.360
more your mind relaxes, the more your body relaxes. It's

686
02:58:09.520 --> 02:58:21.600
just a continuous circle of relaxation. And there's that calmness

687
02:58:21.799 --> 02:58:28.959
that comes from relative quietness. You know, even even if

688
02:58:29.000 --> 02:58:35.840
there's background sounds, either your side or mine, it's still

689
02:58:36.319 --> 02:58:41.600
going to be quite calm. You know, you haven't got

690
02:58:41.639 --> 02:58:46.799
the television on, there's no music in the background, unless

691
02:58:46.840 --> 02:58:54.280
you're listening to the recording with music. Of course you're

692
02:58:54.440 --> 02:58:56.559
very likely not going to be sitting in a room

693
02:58:56.600 --> 02:59:01.159
with other people. Of course you might be, but generally

694
02:59:01.360 --> 02:59:04.479
it's more ideal if you can do this on your own,

695
02:59:06.200 --> 02:59:16.239
so no distractions, and when you stop thinking about stuff,

696
02:59:22.840 --> 02:59:33.079
relaxation automatically rises, a sense of comfort starts to grow,

697
02:59:37.600 --> 02:59:44.319
and without trying to build it up into something fantastical

698
02:59:44.680 --> 02:59:56.440
or something magical, this is just a natural process, something

699
02:59:56.600 --> 03:00:06.760
that's easy to accomplish. In fact, it's almost you know,

700
03:00:06.879 --> 03:00:13.760
the sense of relaxing completely happens really when you put

701
03:00:13.920 --> 03:00:17.799
no effort into it. It's not something that you can

702
03:00:17.879 --> 03:00:29.520
really force. It's something that happens naturally. And part of

703
03:00:29.959 --> 03:00:40.159
the process of this recording and others is simply two

704
03:00:41.760 --> 03:00:52.120
allow you to take advantage of this space this time.

705
03:00:55.040 --> 03:01:07.319
It's just to just be here, to be in tune

706
03:01:11.000 --> 03:01:23.079
with how you feel, yet with the intention of wanting

707
03:01:23.399 --> 03:01:35.479
to relax deeply and maybe even to fall asleep, depending

708
03:01:35.719 --> 03:01:41.920
on what it is that you wish for yourself in

709
03:01:42.079 --> 03:01:58.200
this moment. As we know, relaxing is the majority of

710
03:01:58.360 --> 03:02:02.920
the process of falling asleep. The actual fall asleep part

711
03:02:03.200 --> 03:02:11.399
is the tiny bit at the end, the deeper relaxed

712
03:02:11.719 --> 03:02:33.879
you become the easier you find yourself drifting. You can also,

713
03:02:34.040 --> 03:02:44.120
if you choose stay focused on my voice and really

714
03:02:44.600 --> 03:03:13.879
enjoy the process of gradually relaxing each muscle in your

715
03:03:13.959 --> 03:03:48.520
body effortlessly and just observing the sensation of letting go completely.

716
03:03:54.520 --> 03:03:58.559
This time, I'm going to count from six down to one,

717
03:04:03.399 --> 03:04:12.559
and you can notice your mind calming down more with

718
03:04:13.000 --> 03:04:26.680
each number that you hear me say, naturally, feeling calm

719
03:04:27.159 --> 03:05:58.600
and slow and peaceful sex five, four, three.

720
03:06:29.600 --> 03:06:43.600
Two.

721
03:07:05.079 --> 03:07:36.040
One, being aware of how your mind to slowed right down,

722
03:07:39.319 --> 03:08:02.680
sinking deeply into relaxation. And as you focus on your mind,

723
03:08:03.000 --> 03:08:12.959
you may notice that there are some thoughts still there,

724
03:08:15.520 --> 03:08:25.079
maybe some stubborn thoughts that for some reason perhaps need

725
03:08:25.159 --> 03:08:40.360
your attention. That's what you can do is send love

726
03:08:40.600 --> 03:08:47.440
to those thoughts. Sprinkle those thoughts.

727
03:08:51.559 --> 03:08:52.079
With love.

728
03:08:53.840 --> 03:08:58.079
M all petals from a flower. Just sprinkle it over them,

729
03:08:59.520 --> 03:09:06.639
petals filled with love towards those thoughts, to let those

730
03:09:06.879 --> 03:09:13.319
thoughts know that you're not abandoned in them. You just

731
03:09:13.799 --> 03:09:23.840
need them. You require them to just calm down, slow down,

732
03:09:26.159 --> 03:09:27.479
quiet down.

733
03:09:31.159 --> 03:09:31.559
For now.

734
03:09:39.440 --> 03:09:44.440
So as you focus on those remaining thoughts as we

735
03:09:44.639 --> 03:09:49.840
count down this time, from seven down to one. With

736
03:09:50.000 --> 03:10:03.879
each number, just imagine sprinkling those flower petals of love, kindness,

737
03:10:05.479 --> 03:10:17.319
gratitude over those thoughts, which will allow them to just

738
03:10:18.760 --> 03:10:33.799
melt away and relax deeply. With every number, those thoughts

739
03:10:33.920 --> 03:13:10.319
will become more and more relaxed. Starting with number seven, six, five, four, three, one. Yeah,

740
03:13:17.239 --> 03:13:34.200
And as you now notice how relaxed you're feeling in

741
03:13:34.399 --> 03:13:55.920
your body, we're going to focus on your hands because

742
03:13:56.040 --> 03:14:02.280
the more relaxed your hands are, the more relaxed your

743
03:14:02.360 --> 03:14:23.120
body and mind are. And there's you focus on your

744
03:14:23.319 --> 03:14:33.520
hands and your fingers. There's nothing needed to be done.

745
03:14:34.479 --> 03:14:39.559
There's no clenching of fists or tents in the fingers

746
03:14:39.680 --> 03:14:53.239
or anything like that. It's just noticing and focusing on

747
03:14:53.479 --> 03:15:21.639
your hands, noticing how they feel. Because the more relaxed

748
03:15:22.079 --> 03:15:31.760
your hands feel, the calmer your mind feels, and the

749
03:15:32.120 --> 03:15:51.559
more comfort you feel throughout your body. You may have

750
03:15:55.600 --> 03:16:34.639
already noticed you mind is starting to dress like since

751
03:16:38.680 --> 03:16:53.319
just on your hands and fingers, allowing them to experience

752
03:16:56.079 --> 03:17:03.360
a real deepening of that real vexation in your hands

753
03:17:03.440 --> 03:17:29.520
and fingers more and more relaxed. With each number from

754
03:17:29.680 --> 03:17:43.040
eight down to one, you can almost feel that healing

755
03:17:44.479 --> 03:17:56.360
and relaxing, energy spreading into your hands and fingers, becoming

756
03:18:00.760 --> 03:18:20.079
eye more relaxing. With each number you hear, going down eight,

757
03:18:20.920 --> 03:21:17.879
down to one, drifting, drifting again starting with number eight, seven, six, five, four, three,

758
03:21:48.520 --> 03:22:46.639
fo just being here now, nothing to think about, nothing

759
03:22:46.719 --> 03:22:57.559
to do, nothing to say, and everything just feels calm.

760
03:23:02.319 --> 03:23:09.760
And this is your natural state of being. This is

761
03:23:10.040 --> 03:23:16.719
how you just normally feel when you take away all

762
03:23:16.920 --> 03:23:23.840
that other stuff that we add, you know, things like

763
03:23:24.239 --> 03:23:40.520
stress and worrying and overthinking, anxiety, tension, just generally thinking

764
03:23:40.600 --> 03:23:46.680
about stuff. You take that away, which is what we do.

765
03:23:47.440 --> 03:23:59.280
What we do now you're left with a real sense

766
03:23:59.840 --> 03:24:12.479
of peacefulness, which comes to you very quickly because ultimately

767
03:24:13.120 --> 03:24:26.719
it's just a feeling, a feeling of comfort. It's almost

768
03:24:26.879 --> 03:24:30.479
as if you've gone inside yourself and you've found a

769
03:24:30.680 --> 03:24:44.600
special place where everything is peaceful, a place where you

770
03:24:44.799 --> 03:24:55.280
can feel relaxed and your natural sense of comfort, a

771
03:24:55.399 --> 03:25:03.920
place where you can be you, where you can accept

772
03:25:04.040 --> 03:25:10.120
yourself for who you are, the place where you're not

773
03:25:10.319 --> 03:25:20.719
trying to please anybody else ever, a place where you

774
03:25:20.920 --> 03:25:30.479
can actually not just love yourself, but in some ways

775
03:25:30.559 --> 03:25:39.680
more importantly, you can like yourself, appreciate who you are.

776
03:25:48.520 --> 03:25:55.159
That sense of gratitude is in the air all around you.

777
03:26:02.799 --> 03:26:10.639
That's also a place where you can actually feel the

778
03:26:10.959 --> 03:26:26.239
healing energy soaking into your body. Healing energy soaking into

779
03:26:26.360 --> 03:26:36.360
your body, and that healing energy spreads through your veins,

780
03:26:40.120 --> 03:26:46.959
traveling to each and every single part of your body,

781
03:26:52.920 --> 03:26:57.520
and you start to realize that actually that healing energy,

782
03:27:00.040 --> 03:27:06.399
it's not just entered into your brain, it's become part

783
03:27:06.920 --> 03:27:18.200
of your brain, and that spinal fluid is now mixed

784
03:27:18.280 --> 03:27:29.440
with healing energy, not just allowing you to feel so

785
03:27:29.680 --> 03:27:41.559
much more relaxed and healthy in this moment, but also

786
03:27:44.479 --> 03:27:52.000
you start to realize that actually, what's happening now with

787
03:27:52.159 --> 03:28:01.799
that healing, relaxing energy spreading through your body, it's actually

788
03:28:02.239 --> 03:28:12.440
changing your life. It's actually changing the way you're going

789
03:28:12.559 --> 03:28:19.000
to feel not just now, but tomorrow and the next

790
03:28:19.159 --> 03:28:28.520
day as your health improves, not just your physical health

791
03:28:28.680 --> 03:28:36.040
but your mental health. Things that used to bother you

792
03:28:36.239 --> 03:28:43.360
in the past, for some reason, no longer have the

793
03:28:43.479 --> 03:28:52.399
effect that they used to because something has changed deep

794
03:28:52.879 --> 03:29:04.000
within you. Maybe things used to cause you to feel

795
03:29:04.479 --> 03:29:18.559
anger no longer have that power to control you the

796
03:29:18.639 --> 03:29:24.959
way they seem to be able to before as you

797
03:29:26.280 --> 03:29:36.440
realize that you're the one who decides what affects you,

798
03:29:40.120 --> 03:29:48.920
You're the one who decides to feel relaxed and calm

799
03:29:50.520 --> 03:30:02.959
when you choose to enjoy noticing the these natural developments

800
03:30:05.840 --> 03:30:17.079
of healing continuing to grow and improve your life day

801
03:30:17.280 --> 03:30:29.360
by day, including of course, your ability to relax so

802
03:30:29.680 --> 03:30:45.200
much easier and sleeping. It's the most natural thing in

803
03:30:45.920 --> 03:30:55.360
the world to you, because falling asleep is something that

804
03:30:55.520 --> 03:31:06.159
you've done so many time times in your life, and

805
03:31:06.319 --> 03:31:10.120
you know that you were born, as we all were,

806
03:31:10.959 --> 03:31:20.879
with the ability to fall asleep naturally. We were born

807
03:31:22.239 --> 03:31:32.639
with that ability to just drift off into a deep,

808
03:31:33.959 --> 03:31:45.719
healing sleep. Even when we're kids, sometimes will fall asleep

809
03:31:45.799 --> 03:31:49.840
and we don't even want to try to tell us

810
03:31:49.920 --> 03:31:54.319
stay awake. Maybe it's a birthday in the morning, or

811
03:31:54.360 --> 03:31:58.559
it's Christmas or holiday or something we look forward to.

812
03:31:59.159 --> 03:32:03.239
We don't want to go to sleep. But the more

813
03:32:03.799 --> 03:32:08.680
we want to stay awake, the more we just start

814
03:32:08.760 --> 03:32:17.120
to drift. And the more you fight drifting, the more

815
03:32:17.120 --> 03:32:21.879
you try to stop yourself and drift in asleep, the

816
03:32:22.079 --> 03:32:33.920
deeper and stronger that drifting becomes. Because we're born not

817
03:32:34.200 --> 03:32:40.280
just with the need to relax deeply and to naturally

818
03:32:40.440 --> 03:32:50.600
fall asleep. But it's our birthright, it's part of our DNA,

819
03:32:57.680 --> 03:33:02.719
and sometimes as we get older in life, perhaps at

820
03:33:02.920 --> 03:33:16.079
times we have forgotten that relaxing completely. It's not only

821
03:33:17.280 --> 03:33:40.760
a wonderfully pleasant experience, it's also really easy. It's very

822
03:33:41.600 --> 03:33:47.799
very easy to let go, because that's all it is.

823
03:33:48.000 --> 03:34:02.760
It's just deciding to let go. And when you press

824
03:34:03.000 --> 03:34:11.120
the play button on my recordings, you have given permission

825
03:34:13.520 --> 03:34:21.200
for my voice to relax you. When you press that

826
03:34:21.399 --> 03:34:26.959
play button, you have given me permission for my words

827
03:34:30.840 --> 03:34:41.239
to effect you in a positive, only a positive way,

828
03:34:45.159 --> 03:35:08.719
opening up your mind. Two useful and healing suggestions that

829
03:35:08.879 --> 03:35:20.040
can have such an amazing effect on how you feel

830
03:35:20.799 --> 03:35:34.959
right now, as well as those changes that continue long

831
03:35:35.360 --> 03:35:45.600
after the recording ends, those changes within you that continue

832
03:35:45.920 --> 03:36:02.120
to flourish and grow, transforming your life in positive, beautiful way,

833
03:36:05.239 --> 03:36:12.280
allowing you to move forward in your life in the

834
03:36:12.399 --> 03:36:29.639
direction that you choose for yourself. And this feeling, this

835
03:36:29.920 --> 03:36:45.520
feeling that you can experience of safety, comfort, calmness, just

836
03:36:45.799 --> 03:36:59.440
feels so nice. It's such a healthy place to be,

837
03:37:07.319 --> 03:37:21.079
and that positivity grows within you each and every day

838
03:37:24.200 --> 03:37:33.959
moving forward, you're going to find that you're more relaxed

839
03:37:36.319 --> 03:37:48.639
physically and in your mind is more relaxed. And it's

840
03:37:48.719 --> 03:37:54.280
not that you're thinking slower, it's just that your mind

841
03:37:54.360 --> 03:38:06.239
will be less clogged up with unnecessary negativity because from

842
03:38:06.360 --> 03:38:16.639
now on, your mind rejects negativity. From now on, you're

843
03:38:16.680 --> 03:38:27.520
going to start noticing when negativity arises, and you can

844
03:38:27.680 --> 03:38:41.639
just say stop, stop, and that negativity will turn around

845
03:38:42.239 --> 03:39:01.639
and leave you alone. Stop and that negativity would disappear.

846
03:39:09.760 --> 03:39:16.280
And as you notice that you feel way more relaxed

847
03:39:17.680 --> 03:39:33.040
than you probably expected, you can now congratulate yourself because

848
03:39:33.239 --> 03:39:39.600
you're the person that has done this. You are the

849
03:39:39.760 --> 03:39:44.840
one that has opened your mind up to the simple

850
03:39:45.040 --> 03:39:52.920
facts that you can feel more relaxed in your body

851
03:39:53.639 --> 03:40:02.639
and in your mind. You've opened your mind.

852
03:40:02.520 --> 03:40:02.959
Up to.

853
03:40:05.280 --> 03:40:11.840
The birthright of being able to just fall asleep easily

854
03:40:12.879 --> 03:40:26.879
when you choose. And that's a nice feeling. Don't you

855
03:40:27.000 --> 03:40:38.559
think it feels nice? Doesn't it? To feel calm? All

856
03:40:38.639 --> 03:40:43.239
that healing energy is spreading through your body and your

857
03:40:43.360 --> 03:41:00.760
mind to spend time a special place where negativity can

858
03:41:00.920 --> 03:41:13.639
no longer enter. Negativity is banned, it's barred it's not

859
03:41:13.719 --> 03:41:20.760
allowed entry, doesn't It doesn't. This doesn't deserve to be here,

860
03:41:21.200 --> 03:41:30.239
doesn't belong here. Negativity has no place in your life,

861
03:41:40.239 --> 03:41:49.680
which makes room for more comfort, more heathing, more relaxation,

862
03:41:54.559 --> 03:42:19.600
more peace. It feels nice, doesn't it? Just the let

863
03:42:19.680 --> 03:42:41.120
go with everything. I'm gonna count down now from twenty

864
03:42:41.360 --> 03:42:51.040
down to one. You can continue to relax, if you choose,

865
03:42:51.440 --> 03:43:05.040
you can drift to sleep With every number you hear

866
03:43:05.159 --> 03:43:16.719
me say, you can fill twice as relaxed, or if

867
03:43:16.799 --> 03:43:52.280
you choose, you can fill twice as sleepy. Now twenty nineteen, eighteen,

868
03:43:59.159 --> 03:45:32.879
seven teen, sixteen, fifteen, fourteen, thirteen to twelve eleven, ten, nine, eight, seven, six,

869
03:45:41.399 --> 03:46:27.239
five four. This is your time to just take a break,

870
03:46:31.879 --> 03:46:42.920
your time to relax, to allow your mind to slow down,

871
03:46:51.600 --> 03:47:05.680
to give yourself permission to take a break from everything.

872
03:47:10.399 --> 03:47:14.879
And you're the only person that can make that decision.

873
03:47:17.760 --> 03:47:20.479
You're the only person that can actually tell your mind

874
03:47:25.280 --> 03:47:49.520
to just relax, to just take some time off so

875
03:47:49.680 --> 03:47:54.520
that you can focus on your body, getting in touch

876
03:47:54.840 --> 03:48:09.520
with how you feel physically. And in the process of

877
03:48:12.319 --> 03:48:17.040
this body scan where you focus on different parts of

878
03:48:17.159 --> 03:48:27.959
your body, those parts that you focus on and observe.

879
03:48:30.879 --> 03:48:39.239
Even though you're not purposely requesting for those parts of

880
03:48:39.319 --> 03:48:46.840
your body to relax, it's kind of expected. You expect

881
03:48:48.200 --> 03:48:55.879
when you listen to my voice to feel more relaxed naturally,

882
03:49:01.399 --> 03:49:09.799
because when you're listening to me, your attention is focused

883
03:49:11.559 --> 03:49:22.760
on my words, and as my words guide you to

884
03:49:22.920 --> 03:49:35.280
focus on those parts of your body, your focus increases,

885
03:49:42.399 --> 03:49:58.760
which actually calms your mind. And when your mind calms down,

886
03:50:03.639 --> 03:50:25.680
your body relaxes. And when your body calms down, your

887
03:50:25.840 --> 03:50:42.719
mind relaxes. And even though we've not really started the

888
03:50:42.879 --> 03:50:55.520
focus on your body, you can already feel that healing

889
03:50:55.799 --> 03:51:10.239
energy spreading through your body, pushing out stress and tension,

890
03:51:14.399 --> 03:51:21.680
healing all the parts of your body, including your skin,

891
03:51:22.879 --> 03:51:29.760
your bones, your blood, all of your organs inside your body,

892
03:51:31.159 --> 03:51:37.920
all of the muscles, all of the fat, all of everything,

893
03:51:39.799 --> 03:51:46.000
every hair on your body is filled without healing energy.

894
03:51:54.000 --> 03:52:01.719
And when your brain feel us with that healing energy,

895
03:52:09.719 --> 03:52:34.200
the feeling of comfort and relaxation increases, deeply increases in

896
03:52:34.319 --> 03:52:48.280
a way to your mind starts to feel perhaps bit

897
03:52:48.760 --> 03:53:04.559
drowsy because it's not needed, and it may start to

898
03:53:04.799 --> 03:53:20.399
drift if that's what's needed. So if you're listening to

899
03:53:20.600 --> 03:53:26.440
this and what you need is deep relaxation, that's what

900
03:53:26.559 --> 03:53:33.440
you get. If what you need is to fall asleep

901
03:53:35.239 --> 03:53:44.159
naturally and easily as your mind drifts. That's also what

902
03:53:44.559 --> 03:53:58.040
happened because by pressing that play button on the podcast

903
03:53:58.200 --> 03:54:04.639
and listening to me to give permission for your body

904
03:54:04.840 --> 03:54:16.799
and your mind, in fact, you give the command to

905
03:54:16.879 --> 03:54:27.840
your body and your mind to relax deeply and to

906
03:54:28.040 --> 03:54:33.840
drift off to sleep if that's what you want.

907
03:54:37.000 --> 03:54:37.440
Or need.

908
03:54:45.159 --> 03:54:50.799
And as I focus on the different parts of your body,

909
03:54:55.760 --> 03:55:04.559
you may start to just drift. And then you come

910
03:55:04.680 --> 03:55:09.959
back again and you hear me talking, and I'm focusing

911
03:55:10.079 --> 03:55:18.520
on a different parts of your body, and you may

912
03:55:20.600 --> 03:55:29.639
find yourself drifting. You don't realize you're drifting until you

913
03:55:29.840 --> 03:55:38.159
stop drifting and you're alert again to my voice. Focusing

914
03:55:39.360 --> 03:55:44.120
on a different part of your body starts to relax

915
03:55:44.319 --> 03:55:56.799
even deeper, because that drifting is basically you already in

916
03:55:56.959 --> 03:56:07.280
the sleep zone. And the more you drift, the longer

917
03:56:07.360 --> 03:56:17.200
you drift, and the longer you drift, eventually that drifting

918
03:56:17.399 --> 03:56:29.280
continues into sleep, and that's the last you remember until

919
03:56:29.319 --> 03:56:30.120
you wake up.

920
03:56:34.440 --> 03:56:35.520
In your own time.

921
03:56:36.840 --> 03:56:41.280
When you experience the right amount of sleep for you

922
03:56:45.319 --> 03:56:50.159
because when you do, and if you do fall asleep,

923
03:56:50.399 --> 03:57:17.879
it's extremely pleasant, so relaxing, so deep healing sleep. It

924
03:57:18.120 --> 03:57:25.879
feels so nice to relax into your own body and

925
03:57:26.120 --> 03:57:36.159
mind as you feel that healing energy is spreading through it,

926
03:57:38.399 --> 03:58:00.440
relaxing us so deeply, relaxing, so so deeply. Let me

927
03:58:00.840 --> 03:58:14.040
start to focus on your eyes, moving down.

928
03:58:16.680 --> 03:58:34.680
To your jaw, down to your neck, your.

929
03:58:34.840 --> 03:59:30.479
Shoulders, palms, heads, vegus, your chest, stomach, your back, your spine,

930
03:59:37.840 --> 04:00:27.719
your hips, you legs, your feet, your toes, and the feeding, feeding,

931
04:00:28.639 --> 04:00:40.920
spreading and growing inside your body, feeling you up. Now,

932
04:00:44.319 --> 04:00:54.479
let's focus again on parts of your body. Focusing this

933
04:00:54.680 --> 04:01:05.399
time on your forehead. Now on your mouth, your lips,

934
04:01:07.440 --> 04:01:26.520
your tongue, the whole of your mouth. Focus then on

935
04:01:26.680 --> 04:01:36.920
your fingers. Maybe you could move your fingers a little bit.

936
04:01:37.239 --> 04:01:52.719
You can focus on each one individually, both hands, and

937
04:01:52.840 --> 04:01:55.079
even though if you focus on both of.

938
04:01:55.120 --> 04:02:01.120
Your hands now they almost seemed to just melt into one.

939
04:02:06.440 --> 04:02:10.200
Where is your right hand, Start in your left hand

940
04:02:10.319 --> 04:02:19.040
and almost as if just mixed together.

941
04:02:24.520 --> 04:02:35.840
Now focusing on your knees, just noticing how your knees fell.

942
04:02:52.559 --> 04:02:59.360
Now focusing on your elbows. Focus in on both of

943
04:02:59.479 --> 04:03:39.479
your elbows, just observing the feeling of your elmos now focusing,

944
04:03:41.120 --> 04:03:59.799
observing the back of your neck, feeding that energy the backing,

945
04:04:00.079 --> 04:04:53.399
think absurd your ankles, being aware of physical sensations your

946
04:04:53.600 --> 04:06:05.799
ankles A yes, no, your toes on both of your feet,

947
04:06:12.879 --> 04:06:58.520
being aware how your toes yeah right now ninety sevens

948
04:07:08.639 --> 04:07:39.600
how your entire body feels, noticing your mind feels now

949
04:07:57.680 --> 04:08:40.079
letting go, letting go, letting go everything, letting go, letting go,

950
04:08:48.000 --> 04:09:13.920
letting go everything a thing. I'm going to start now,

951
04:09:15.559 --> 04:09:17.520
and I'd like you just, first of all, just to

952
04:09:17.760 --> 04:09:25.680
see yourself lying down on that message table, lying on

953
04:09:25.799 --> 04:09:30.760
your front. Your head is supported, your arms are supported,

954
04:09:35.280 --> 04:09:41.479
and you feel comfortable and breathing. It's really easy, and

955
04:09:41.680 --> 04:09:48.479
you feel you feel confident in how you look as well.

956
04:09:48.639 --> 04:09:52.559
So there's none of that issue of body problems or

957
04:09:52.760 --> 04:10:02.319
shyness because I'm a professional and this is a therapy session,

958
04:10:03.120 --> 04:10:11.040
so none of that stuff matters whatsoever. This is about you.

959
04:10:13.920 --> 04:10:19.680
This is about how you feel and how you can

960
04:10:21.159 --> 04:10:26.760
enjoy that sense of comfort and relaxation that comes from

961
04:10:28.159 --> 04:10:33.799
letting go and allowing my hands and my fingers to

962
04:10:33.959 --> 04:10:45.360
relax you by a message, your body. So I want

963
04:10:45.399 --> 04:10:50.360
to start off just by placing my hands on the

964
04:10:50.440 --> 04:10:55.319
back of your head, just gently, just you can feel

965
04:10:55.479 --> 04:11:03.920
what my hands feel like really on you, so you

966
04:11:04.040 --> 04:11:06.239
can maybe feel the warmth of my hands on the

967
04:11:06.319 --> 04:11:11.680
back of your head. And with my hands to the

968
04:11:11.799 --> 04:11:15.959
side of your head, not pressing, but just holding there

969
04:11:16.120 --> 04:11:21.959
very gently, maybe over your ears, and a little bit

970
04:11:22.000 --> 04:11:26.600
on your face, just so you can feel my hands

971
04:11:28.719 --> 04:11:41.719
so you can become accustomed to them. And now put

972
04:11:41.799 --> 04:11:44.200
my hands on the back of your head again and

973
04:11:44.399 --> 04:11:51.360
gently let them slide down onto the back of your neck.

974
04:11:59.000 --> 04:12:08.799
You can feel my head hands gently stroking the back

975
04:12:08.879 --> 04:12:15.280
of your neck to start with, just so you can

976
04:12:15.360 --> 04:12:19.559
get used to the the feeling of my hands on

977
04:12:19.719 --> 04:12:28.639
your skin, get accustomed to realize that you're safe and

978
04:12:28.680 --> 04:12:37.440
it's all good, it's all fine. And I'm going to

979
04:12:37.520 --> 04:12:41.760
start gently messaging the muscles in the back of your

980
04:12:41.840 --> 04:12:58.079
neck with both hands. Now, this is a very trusting

981
04:13:00.360 --> 04:13:05.879
situation really, because our necks are so fragile and to

982
04:13:06.000 --> 04:13:10.120
have someone have their hands around your neck in that

983
04:13:10.239 --> 04:13:15.559
way to sometimes be problematic for people, which is why

984
04:13:15.719 --> 04:13:20.360
massages are quite good because it allows you to relax

985
04:13:21.760 --> 04:13:34.840
and to get in touch with trust to feel peaceful

986
04:13:35.440 --> 04:13:46.719
and calm, and there's a massage the sides of your

987
04:13:46.840 --> 04:13:56.360
neck gently moving from the bottom of your neck, you

988
04:13:56.360 --> 04:13:59.120
would be sort of near where your shoulders start, I guess,

989
04:14:00.079 --> 04:14:06.479
all the way up to your jaw. It is kind

990
04:14:06.520 --> 04:14:12.040
of the area the side of your neck. Of course,

991
04:14:12.079 --> 04:14:14.600
it's a lot longer than the front of your neck.

992
04:14:27.639 --> 04:14:34.680
The message in the back of your neck, especially that

993
04:14:34.920 --> 04:14:44.360
area where perhaps we hold tension, and as that area's message,

994
04:14:44.719 --> 04:14:48.760
you can actually feel a sense of release in the

995
04:14:48.879 --> 04:14:56.719
back of your neck, and maybe you can breathe it

996
04:14:56.840 --> 04:15:02.799
out as well. Notice how it feels. Notice how you feel.

997
04:15:12.680 --> 04:15:16.319
Then moving down to that area between your neck and

998
04:15:16.399 --> 04:15:26.520
your shoulders, that muscle area, starting to message that area

999
04:15:26.600 --> 04:15:30.920
on both sides. I mean, this would be the area

1000
04:15:31.040 --> 04:15:33.600
that a lot of people would message if they were

1001
04:15:33.680 --> 04:15:38.600
going to give you, like a shoulder message. Even that's

1002
04:15:39.000 --> 04:15:42.399
not technically the shoulders, but it's all the muscles that

1003
04:15:42.559 --> 04:15:48.760
lead to the shoulders from the neck and a game

1004
04:15:48.920 --> 04:15:55.920
that can hold tension and stress. And when massaged sometimes

1005
04:15:56.000 --> 04:16:02.959
a nice deep message is useful, and you decide how

1006
04:16:03.200 --> 04:16:21.159
deep that message is and just allow my knuckles just

1007
04:16:21.239 --> 04:16:25.360
to dig in to get to those muscles and to

1008
04:16:25.639 --> 04:16:37.799
really relaxed all the time being firm yet gentle with

1009
04:16:38.000 --> 04:16:56.600
you and just stroking down the area to your actual shoulders,

1010
04:16:58.879 --> 04:17:08.479
moving to the muscles of your shoulders, and maybe initially

1011
04:17:08.719 --> 04:17:13.200
just pulling up the shoulders a little bit off the table,

1012
04:17:14.600 --> 04:17:16.479
just to give you a little bit of a stretch,

1013
04:17:18.280 --> 04:17:26.959
but very gently. And you've got the muscles at the

1014
04:17:27.040 --> 04:17:39.000
front of your shoulders, the sides and the back. Again,

1015
04:17:39.239 --> 04:17:43.079
this is a part that can really take quite a

1016
04:17:43.159 --> 04:17:51.360
bit of pressure, quite a bit of needing if if

1017
04:17:51.440 --> 04:17:59.399
you wish to really release the tension to really get

1018
04:17:59.479 --> 04:18:06.079
into the muscles and can let your fingers in there

1019
04:18:07.159 --> 04:18:12.719
make you feel really nice. Sometimes it's just being stroked

1020
04:18:12.840 --> 04:18:22.600
gently or being massaged quite strongly. It can all be

1021
04:18:22.719 --> 04:18:33.000
beneficial to the relaxation. Put the muscles in your shoulders.

1022
04:18:42.920 --> 04:18:52.719
Now to move down your arms, we do one arm

1023
04:18:52.799 --> 04:19:02.680
at a time, starting with your right arm. What I

1024
04:19:02.840 --> 04:19:07.399
do is I just lift your arm up, just hold

1025
04:19:07.479 --> 04:19:12.440
it to the side of you and where it still

1026
04:19:12.479 --> 04:19:18.879
be attached, and I just message the tops of your

1027
04:19:19.040 --> 04:19:35.680
arms all the way down to your forearms into your wrists,

1028
04:19:47.079 --> 04:19:59.280
gently messaging that parts. The softer part, which is the

1029
04:20:00.239 --> 04:20:06.040
under part of the arm which leads to the crease

1030
04:20:06.159 --> 04:20:12.040
in your elbow. The inside it's much more sensitive skin.

1031
04:20:21.719 --> 04:20:31.840
Sometimes just having that stroked, I feel really nice, pleasurable

1032
04:20:32.120 --> 04:20:51.200
and relaxing. Now moving down to your right hand, just

1033
04:20:51.440 --> 04:21:03.799
holding your hand, put both of my hands, just pressing

1034
04:21:03.959 --> 04:21:10.000
gently on the back of your hand and stretching your

1035
04:21:10.159 --> 04:21:21.079
fingers ever slightly at the same time, pressing down and

1036
04:21:21.280 --> 04:21:35.079
massaging each finger, and then starting to massage the palms

1037
04:21:35.280 --> 04:21:47.920
of the hand. Just turning the hand gently, stretching it gently,

1038
04:21:53.200 --> 04:21:58.840
and actually having your hand held can really be an

1039
04:21:58.879 --> 04:22:04.360
emotional experience allience sometimes even if it is a stranger,

1040
04:22:06.360 --> 04:22:10.040
So when you don't know very well, like a massage

1041
04:22:10.319 --> 04:22:24.000
person or a therapist, maybe because it's intimate, you can

1042
04:22:24.040 --> 04:22:37.159
feel nice, you can feel safe. As I put that

1043
04:22:37.520 --> 04:22:46.319
right arm back down where it was, did the same

1044
04:22:46.479 --> 04:22:58.040
with your left arm, exactly the same, Massage in the

1045
04:22:58.200 --> 04:23:03.680
muscles your arm all the way down. Do you rest

1046
04:23:07.799 --> 04:23:17.600
stroking the inside of your arm, just being gentle or

1047
04:23:17.719 --> 04:23:30.879
as firm as you require, and then massage in your

1048
04:23:31.000 --> 04:23:46.280
left hand, stretching the fingers gently, massage in the palm

1049
04:23:47.159 --> 04:24:14.000
of your left hand. You feel so so relaxing, so comforting,

1050
04:24:28.000 --> 04:24:38.719
and I just rest your left down, back down. Start

1051
04:24:38.879 --> 04:24:45.000
to message your back, the biggest part of your body,

1052
04:24:50.079 --> 04:24:57.000
starting at the top, starting again where we already have been,

1053
04:24:57.760 --> 04:25:02.399
an area at the top in between your shoulders, near

1054
04:25:02.479 --> 04:25:07.680
your neck. Going back the massage in the area again,

1055
04:25:08.840 --> 04:25:22.559
but this time moving downwards, taking a downward stroke to

1056
04:25:22.559 --> 04:25:29.079
the middle of your back, working from the outside inwards.

1057
04:25:30.719 --> 04:25:38.079
Massage in the your back, but the the outsides of

1058
04:25:38.239 --> 04:25:48.840
your back, the parts where your arms would maybe rest against,

1059
04:25:55.959 --> 04:26:01.399
almost the part that connects your front to your back,

1060
04:26:10.680 --> 04:26:18.879
and just message it down firmly but gently, as firm

1061
04:26:18.959 --> 04:26:27.120
as you want, moving down and moving across a little bit,

1062
04:26:27.159 --> 04:26:31.120
and moving all the way down again, be very gentle,

1063
04:26:32.920 --> 04:26:44.120
your firm as you choose. Eventually you get to the spine.

1064
04:26:45.479 --> 04:26:49.200
We can massage the muscles and either side of your

1065
04:26:49.280 --> 04:26:53.159
spine from the top of your neck all the way

1066
04:26:53.319 --> 04:27:04.399
down to your lower back. We can do that a

1067
04:27:04.520 --> 04:27:14.399
few times. Sometimes people would use the knuckle or the

1068
04:27:14.959 --> 04:27:19.399
you know, two fingers and just go your side of

1069
04:27:19.479 --> 04:27:24.639
the spine almost just push down, go all the way

1070
04:27:24.760 --> 04:27:30.879
down to the bottom of the spine, each time releasing

1071
04:27:31.959 --> 04:27:42.079
tension and opening up the body, stretching your body so

1072
04:27:42.239 --> 04:27:49.559
that you feel more relaxed but at the same time rejuvenated.

1073
04:28:00.920 --> 04:28:04.200
And now I'm going to move to one side, to

1074
04:28:04.319 --> 04:28:11.600
your right side, and from the bottom of your ribs

1075
04:28:13.559 --> 04:28:19.680
to your pelvis, I'm gonna massage that area of your back.

1076
04:28:21.639 --> 04:28:24.799
I'll stretch over the other side and i will pull

1077
04:28:24.920 --> 04:28:31.360
the muscles gently and massage and push from one end

1078
04:28:31.879 --> 04:28:36.000
that side or right to my side. It's in the

1079
04:28:36.120 --> 04:28:41.680
middle of fact to where your spine is. Massaging that

1080
04:28:41.959 --> 04:28:46.639
side of your spine the opposite side to where I'm standing.

1081
04:28:49.000 --> 04:28:55.000
It's almost like kneading bread. There's that big area which

1082
04:28:55.120 --> 04:29:06.840
is firm. Yeah, lots there to message. Potentially one of

1083
04:29:06.920 --> 04:29:13.559
the most important places to actually have a message because

1084
04:29:13.639 --> 04:29:19.680
you really feel it, really feel the release and the

1085
04:29:19.760 --> 04:29:28.200
pleasure of having your lower back massaged. It releases so

1086
04:29:28.520 --> 04:29:36.959
much from your body that's not useful, starting a healing

1087
04:29:37.120 --> 04:29:42.680
process which will continue long after this recording is over.

1088
04:29:52.040 --> 04:29:54.879
The message in this part of your body not only

1089
04:29:55.000 --> 04:29:59.760
feels really good for you, it's actually fun to do

1090
04:30:01.200 --> 04:30:06.920
because it is, as I said, like kneading bread. It's

1091
04:30:06.959 --> 04:30:10.760
a part that you can really get hold of and

1092
04:30:11.000 --> 04:30:24.520
really massage deeply. If that's your choice. And they're I'm

1093
04:30:24.520 --> 04:30:26.319
going to move over to the other side of your

1094
04:30:26.360 --> 04:30:35.600
body and do the same with the opposite heart of

1095
04:30:35.760 --> 04:30:42.920
your rower back, kneading and massaging from your sides all

1096
04:30:42.959 --> 04:30:49.799
the way to the middle of your back where your

1097
04:30:49.879 --> 04:31:03.399
spine is pressing and kneading, firm and gentle at the

1098
04:31:03.479 --> 04:31:18.559
same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1099
04:31:18.959 --> 04:31:30.600
relaxation or mixed together. Plus there's that feeling from your

1100
04:31:30.680 --> 04:31:35.799
stomach that it's being stretched. Even though you're in your

1101
04:31:35.920 --> 04:31:40.200
stomach now, you can feel it being stretched because the

1102
04:31:40.360 --> 04:31:51.879
whole area is connected to your stomach. Now we're gonna

1103
04:31:51.959 --> 04:31:57.280
move or move further up to your top of your body,

1104
04:31:57.920 --> 04:32:05.760
and we did the same this time, starting with your

1105
04:32:05.879 --> 04:32:11.959
upper back. Put my hands forward over and massage in

1106
04:32:12.079 --> 04:32:18.920
that area up to your spine, from the side of

1107
04:32:19.000 --> 04:32:22.959
your body up to your spine. So some of that

1108
04:32:23.239 --> 04:32:30.239
message area, the muscle tissue or whatever fatty tissue even

1109
04:32:30.760 --> 04:32:35.799
will be possibly from your chest. There's all connected, the

1110
04:32:36.040 --> 04:32:42.239
chest and the back connect together. I'm going to be

1111
04:32:42.440 --> 04:32:47.360
massaging and just pulling some of that skin from your

1112
04:32:47.559 --> 04:32:56.680
side up and massage in that area of your upper

1113
04:32:56.760 --> 04:33:05.080
back all the way to your spine, and then I'll

1114
04:33:05.119 --> 04:33:08.080
move down a bed and I'll continue with the middle

1115
04:33:08.119 --> 04:33:15.919
of your back, doing exactly the same thing. There's gentle as.

1116
04:33:17.560 --> 04:33:18.720
Deep as you choose.

1117
04:33:27.439 --> 04:33:31.520
Now, I'll move the other side again and do the

1118
04:33:31.639 --> 04:33:35.840
exact same thing with the top of your back on

1119
04:33:35.919 --> 04:33:45.200
the other side, from pretty much underneath your own area

1120
04:33:45.319 --> 04:34:00.560
really to your spine. Then continue in that all the

1121
04:34:00.639 --> 04:34:05.599
way down, including the lower your middle of your back.

1122
04:34:19.279 --> 04:34:24.040
I'm gonna go to your thighs, the backs of your

1123
04:34:24.080 --> 04:34:33.759
thighs and the sides of your thighs, starting with your

1124
04:34:33.919 --> 04:34:42.080
right leg and the side. Gim the back and the

1125
04:34:42.279 --> 04:34:50.840
sides of your thighs gently and firmly. There's a lot

1126
04:34:50.919 --> 04:34:54.400
of muscles there. It's an area that can be very

1127
04:34:54.560 --> 04:34:58.759
tense at times and maybe needs a little bit more

1128
04:34:58.840 --> 04:35:00.560
pressure than the rest to the body.

1129
04:35:01.599 --> 04:35:02.479
That's up to you.

1130
04:35:07.279 --> 04:35:12.959
And you can gently stroke the back of your legs

1131
04:35:13.080 --> 04:35:18.560
where you know, opposite your knee joint or underneath your

1132
04:35:18.639 --> 04:35:31.880
knee joint, very sensitive, gentle area. And then working down

1133
04:35:32.159 --> 04:35:40.400
to your calf muscles, massagy in your half muscles thoroughly

1134
04:35:40.880 --> 04:35:54.119
and deeply, if you choose, using both hands fingers, digging

1135
04:35:54.279 --> 04:36:08.200
deep to your ankles, in the back of your back

1136
04:36:08.279 --> 04:36:19.799
of your ankles, just gently message in the area, maybe

1137
04:36:22.560 --> 04:36:36.159
lifting the leg and stretching out a little bad Moving

1138
04:36:36.919 --> 04:36:51.119
to the right foot, massage in the bottom of your

1139
04:36:51.200 --> 04:37:07.000
feet and the size of your feet, gently but firm enough,

1140
04:37:07.240 --> 04:37:18.479
so identical, and just allow the pleasure that you get

1141
04:37:18.599 --> 04:37:27.880
from heaving your feet. Message to just overtake you. As

1142
04:37:27.959 --> 04:37:33.880
I continue to message your feet, the bottoms of your feet,

1143
04:37:34.680 --> 04:37:44.279
besides your arches, your heel. You put a lot pressure

1144
04:37:44.319 --> 04:37:50.360
into your heel and it feels amazing, Yet the arches

1145
04:37:50.560 --> 04:37:59.159
need to be a bit more gentle. Stretching your toes gently,

1146
04:38:01.919 --> 04:38:05.599
a massage in the bottoms of your toes with my

1147
04:38:05.759 --> 04:38:21.360
fingers each while individually moving over to the left leg

1148
04:38:22.400 --> 04:38:30.680
to do exactly the same thing. Starting at the top

1149
04:38:30.759 --> 04:38:35.319
of the vice, work in the back of the vice

1150
04:38:35.520 --> 04:38:43.200
and the sides, massaging deeply and gently the whole area,

1151
04:38:47.720 --> 04:38:57.040
working all the way down. And this is an area

1152
04:38:57.159 --> 04:39:05.200
that maybe you could like to spend more time relaxing

1153
04:39:05.319 --> 04:39:12.520
and messaging. Perhaps if you wanted, like a bigger future

1154
04:39:13.840 --> 04:39:17.959
recorded him leant's spend more time on one particular area.

1155
04:39:23.720 --> 04:39:24.840
As you moved down.

1156
04:39:27.560 --> 04:39:38.759
To your calf muscles, massage in your calf muscles, fer

1157
04:39:38.959 --> 04:39:42.200
me and gently.

1158
04:39:47.479 --> 04:39:48.400
Moved down.

1159
04:39:50.520 --> 04:39:57.479
Your main cool into your feet, massage les of your feet,

1160
04:39:59.560 --> 04:40:08.720
problems of your feet, stretching your toes, and message in

1161
04:40:08.840 --> 04:40:16.759
each tone individually. And the feeling of pleasure and release.

1162
04:40:17.080 --> 04:40:37.080
The experience when you're having your feet massaged feel really good. Now,

1163
04:40:40.400 --> 04:40:44.639
if you turn over in your mind, laying on your back,

1164
04:40:52.159 --> 04:41:04.840
he's going to start again for your neck area in

1165
04:41:04.959 --> 04:41:12.639
your shoulders, just to get back in touch with that

1166
04:41:12.919 --> 04:41:30.439
area and to move up. I can clean my hands,

1167
04:41:31.799 --> 04:41:35.000
make them more fresh, because now I'm going to message

1168
04:41:35.439 --> 04:41:51.319
your face simply starting off with your forehead. Your eyes

1169
04:41:51.400 --> 04:41:57.799
are closed and you just stretch your eyes a little bit,

1170
04:41:58.840 --> 04:42:09.880
pushing up on your eyes, eyebrows, just messaging around your scalp,

1171
04:42:15.599 --> 04:42:25.119
message down your cheeks, around your ears, into your chawl,

1172
04:42:26.240 --> 04:42:32.400
sently the side of.

1173
04:42:32.479 --> 04:42:33.200
Your neck.

1174
04:42:37.159 --> 04:42:50.400
Chin mhmm, and just moving down.

1175
04:42:54.840 --> 04:42:56.360
Neck down to your chest.

1176
04:43:00.200 --> 04:43:03.759
Starts him by message in the very top of your

1177
04:43:03.919 --> 04:43:12.360
chest where the colar phone is in the side of

1178
04:43:12.439 --> 04:43:24.159
the collar phone. You're just the messide in the horn

1179
04:43:24.279 --> 04:43:44.880
of the chest. Moving the chest around it gives us

1180
04:43:44.959 --> 04:43:49.919
quite a large area you can move from one side

1181
04:43:50.040 --> 04:44:00.560
to the next. Move in my hands underneath pretty much

1182
04:44:00.599 --> 04:44:10.119
where your arms are, stretching up, stretching some of the

1183
04:44:10.200 --> 04:44:12.680
muscles of your back in the process.

1184
04:44:17.479 --> 04:44:26.080
Moving up over your chest and then moving down again.

1185
04:44:38.840 --> 04:44:44.319
Then aloud my hands just mess out gently, then slide

1186
04:44:44.639 --> 04:44:51.159
down towards your stomach, starting in the middle of your chest,

1187
04:44:54.599 --> 04:45:01.240
and then bretch me my hands moving apart and massaging

1188
04:45:01.400 --> 04:45:10.720
and sliding at the same time, moving down to just

1189
04:45:10.880 --> 04:45:29.479
below your rictage, moving down the messaging up again, giving

1190
04:45:29.520 --> 04:45:33.000
your chest all the attention.

1191
04:45:34.360 --> 04:45:35.319
That it needs.

1192
04:45:37.040 --> 04:45:51.000
To feel completely relaxed, remembering them or circularly focusing on

1193
04:45:51.200 --> 04:45:56.520
your sights as well, an area that really doesn't get

1194
04:45:56.639 --> 04:46:09.119
much attention. Feeling really good, and it's massage. Just stroking

1195
04:46:09.240 --> 04:46:12.119
my hands down the sides.

1196
04:46:11.799 --> 04:46:12.400
Of your body.

1197
04:46:16.200 --> 04:46:19.599
Just blow your arms, row it down to your hips.

1198
04:46:29.279 --> 04:46:36.040
Now move into your stomach area can stand one side

1199
04:46:36.080 --> 04:46:37.400
of gain like it did.

1200
04:46:37.520 --> 04:46:38.959
Want to dig your lower back.

1201
04:46:41.400 --> 04:46:46.360
When you do a similar process and just stretching the

1202
04:46:46.479 --> 04:47:00.119
muscles from the side gently massage on one side to

1203
04:47:00.240 --> 04:47:09.240
the next, moving the whole area from below your ribs

1204
04:47:09.639 --> 04:47:12.759
all the way down to blow your belly butter.

1205
04:47:20.040 --> 04:47:20.919
I'm then move.

1206
04:47:20.840 --> 04:47:31.119
Around to the outside of you and repeat that process

1207
04:47:31.400 --> 04:47:43.639
of relax and deeply, calmly. If you feel loose, you

1208
04:47:43.759 --> 04:47:51.119
feel free. There's something about having your stomach message. It's

1209
04:47:51.240 --> 04:47:57.840
different from any other part because we do have a

1210
04:47:57.959 --> 04:48:02.959
tendency of holding different kind of stress in her stomach

1211
04:48:04.400 --> 04:48:12.200
that we may not be aware of. As a now,

1212
04:48:12.400 --> 04:48:14.279
massage your stomach.

1213
04:48:16.080 --> 04:48:19.840
In front of your stomach, they can.

1214
04:48:20.000 --> 04:48:31.319
Circles around your belly button. They're going the other way around.

1215
04:48:37.919 --> 04:48:43.599
There's a gentleness and a freedom that comes from feeling

1216
04:48:44.279 --> 04:48:45.639
how you're feeling.

1217
04:48:50.759 --> 04:48:52.840
As a Now, move down.

1218
04:48:54.040 --> 04:48:59.400
The tops of your thighs, muscles, massage in them.

1219
04:49:01.279 --> 04:49:04.560
You do this two legs at the same time.

1220
04:49:06.639 --> 04:49:15.880
Pressing down, massaging deeply those muscles in your thighs. In

1221
04:49:16.080 --> 04:49:26.159
front of your thighs, moving down to your knees, gently

1222
04:49:26.840 --> 04:49:38.439
massaging your knees. Sliding down your shins, put pressure on

1223
04:49:38.680 --> 04:49:50.720
either side of your shin gently, slightly but firmly, moving

1224
04:49:50.880 --> 04:49:59.919
down to your ankles, stroking the tops of your fing

1225
04:50:06.159 --> 04:50:11.599
and then with each foot in each hand, just gently

1226
04:50:11.840 --> 04:50:19.599
messaging the ale of the that the top of the

1227
04:50:19.759 --> 04:50:27.560
bottom or heal the pin call the toes message in

1228
04:50:27.880 --> 04:50:29.240
every part.

1229
04:50:29.159 --> 04:50:36.000
Of your feet feels so good.

1230
04:50:36.799 --> 04:50:56.080
Just lect, enjoy the process, enjoy the so deep relaxed,

1231
04:51:02.880 --> 04:51:09.159
so much comfort and so many feelings to come just

1232
04:51:09.360 --> 04:51:11.400
from touching your skin.

1233
04:51:22.400 --> 04:51:29.080
You can just lie there as long as you choose.

1234
04:51:32.759 --> 04:51:37.759
Enjoying the feeling of deep comfort.

1235
04:51:40.240 --> 04:51:42.159
And being messaged.

1236
04:51:44.520 --> 04:51:52.560
Me enjoy.

1237
04:51:55.799 --> 04:52:13.720
Feeling dB light. And all we're gonna do is.

1238
04:52:17.319 --> 04:52:18.639
Blow out some candles.

1239
04:52:21.200 --> 04:52:34.040
In your mind, there's going to be.

1240
04:52:34.080 --> 04:52:44.880
A hundred candles, and you're going to blow each one

1241
04:52:45.000 --> 04:52:54.360
out individually, one by one, starting at.

1242
04:52:54.240 --> 04:53:02.799
A hundred, because I count down all the way down

1243
04:53:02.880 --> 04:53:03.479
to one.

1244
04:53:07.759 --> 04:53:16.040
At each time, I say, And the more you can

1245
04:53:16.200 --> 04:53:17.799
imagine the candle.

1246
04:53:17.919 --> 04:53:24.159
The right of you, and I'd like you to actually.

1247
04:53:24.240 --> 04:53:30.200
Physically mhm generally blow.

1248
04:53:31.520 --> 04:53:42.919
The candle out. Yeah yeah, just mh's not.

1249
04:53:43.279 --> 04:53:54.360
Big blows, just a gentle h and that candle will extinguish.

1250
04:53:59.080 --> 04:54:01.400
And then the next number.

1251
04:54:02.720 --> 04:54:03.959
S down.

1252
04:54:06.880 --> 04:54:13.400
And you just mhm put that one out as well,

1253
04:54:19.319 --> 04:54:20.560
And there's move.

1254
04:54:20.759 --> 04:54:30.439
Down the numbers to find just so even more and

1255
04:54:30.639 --> 04:54:31.720
more relaxed.

1256
04:54:34.759 --> 04:54:40.639
If you need to sleep, you also find yourself become

1257
04:54:42.520 --> 04:54:46.319
incredibly tired and sleeping.

1258
04:54:50.159 --> 04:54:58.119
In fact, you may struggle to blow out all one hundred.

1259
04:55:00.959 --> 04:55:02.360
These temples.

1260
04:55:10.439 --> 04:56:00.080
Feel more more deeply relaxed deeply. Time stop step. I

1261
04:56:00.319 --> 04:56:06.439
am that you stop listening to me a go a while.

1262
04:56:15.080 --> 04:56:19.200
I mean murder that maybe that ground sounds when you

1263
04:56:19.360 --> 04:56:30.520
are to be aware of thyselves the moment.

1264
04:56:35.520 --> 04:56:36.279
You may.

1265
04:56:39.520 --> 04:56:46.279
Stop. Just becolate to stop.

1266
04:56:50.599 --> 04:56:51.119
That's all.

1267
04:56:53.799 --> 04:57:10.880
I just stand unimportant well imselves of the goods. It's

1268
04:57:11.119 --> 04:57:21.439
for speakin. I likes to say about sometimes plains by

1269
04:57:27.119 --> 04:58:04.279
thy trains of distance. Now let's seems import and you

1270
04:58:04.560 --> 04:58:21.360
out they see spy sound.

1271
04:58:29.200 --> 04:58:32.880
The things stop se