WEBVTT 1 00:00:00.760 --> 00:00:08.560 Hello, and welcome to Jasonnewland dot com. My name is 2 00:00:08.679 --> 00:00:17.719 Jason new Land. Please I new listen when you can 3 00:00:18.000 --> 00:00:29.280 safely close your eyes. This is going to be a 4 00:00:29.359 --> 00:00:30.879 relaxation session. 5 00:00:36.759 --> 00:00:50.920 Now remember that this is your time, your space where 6 00:00:50.960 --> 00:00:52.280 nothing needs to be. 7 00:00:52.240 --> 00:01:03.679 Done, nowhere you need to go, No one you need 8 00:01:03.719 --> 00:01:09.439 to impress, which is lucky because I don't think I've 9 00:01:09.480 --> 00:01:10.840 impressed anyone. 10 00:01:11.959 --> 00:01:19.840 Ever. Actually, it's just you and me and a gentle 11 00:01:20.000 --> 00:01:41.640 journey into relaxation, perhaps a few odd details along the way, 12 00:01:44.319 --> 00:01:52.719 because sometimes the usual paths are the ones that lead 13 00:01:52.840 --> 00:02:13.719 us deeply into calmness. You already, let's begin and find 14 00:02:14.039 --> 00:02:27.520 the position that feels good enough, not perfect, because perfection 15 00:02:27.879 --> 00:02:40.080 is busy and tiring, just good enough because she knows that. 16 00:02:40.159 --> 00:02:46.039 You can change the position that you're sitting or lying 17 00:02:46.120 --> 00:02:58.000 down whenever you choose, as you let your body notice 18 00:02:58.479 --> 00:03:14.919 the surface beneath you, supporting your body. Like said, every 19 00:03:15.199 --> 00:03:33.879 tiny weight, every little shift. If you imagine your body 20 00:03:34.080 --> 00:03:40.039 is like a stack of light books being carefully placed 21 00:03:40.080 --> 00:03:52.360 on a shelf, one book after another. Your head is 22 00:03:52.439 --> 00:04:04.960 a hardback, your chest, every reverence rid's for you, your 23 00:04:05.199 --> 00:04:15.680 arms slim paperbags, and your. 24 00:04:15.599 --> 00:04:24.000 Legs long endlasses that open the places you've never been. 25 00:04:35.319 --> 00:04:53.480 Feel the stocks, settle, balance stables supported all of those 26 00:04:53.639 --> 00:04:57.319 books nice save. 27 00:05:02.399 --> 00:05:06.759 And as the lib re glazes for the night, your body. 28 00:05:06.560 --> 00:05:11.439 Feels safe, quiet. 29 00:05:15.120 --> 00:05:40.560 And still. Now notice see your breathe. It not in 30 00:05:40.680 --> 00:05:53.560 the ordinary way done all your life, but as if 31 00:05:53.879 --> 00:06:09.000 breath is slightly eccentric, you can enhale. Stay. You're sipping 32 00:06:09.199 --> 00:06:21.120 from a straw made of silk, and exile is that 33 00:06:21.399 --> 00:06:25.319 you're blowing out a candle that doesn't really want to 34 00:06:25.399 --> 00:06:35.079 go out, but it does anyway. It gives in and relaxes. 35 00:06:41.480 --> 00:06:48.319 It's as if each prayer had its own personality. 36 00:06:50.519 --> 00:07:09.560 Some are shy, some are bold. Some breaths gickle as 37 00:07:09.600 --> 00:07:23.600 they live, others hum softly. 38 00:07:34.120 --> 00:07:46.360 Just let each one be different, unusual. 39 00:07:51.839 --> 00:08:13.879 Life. And as you noticed the odd little character of 40 00:08:14.079 --> 00:08:30.040 each breath, he begin to realize how much lighter. 41 00:08:32.720 --> 00:08:59.799 The air fills, as if it's not just oxygen, it's 42 00:08:59.840 --> 00:09:03.799 a kind of invisible. 43 00:09:07.759 --> 00:09:16.919 Comfort. Rabbing around you. 44 00:09:27.320 --> 00:09:42.080 Now, I'd like you to imagine a house. Not any house, 45 00:09:45.960 --> 00:09:49.879 This one is filled entirely with clocks. 46 00:09:57.279 --> 00:10:14.960 Clocks on the walls, clocks on the ceiling, clocks on 47 00:10:15.039 --> 00:10:46.720 the floor, some grand some pocket sized, some ticking on loudly, 48 00:10:53.960 --> 00:11:14.840 some whisper in their seconds. And in this house time 49 00:11:15.799 --> 00:11:35.600 does not behave normally, because one clock goes forward, one 50 00:11:35.840 --> 00:11:50.919 goes backwards. One doesn't move at all. It just size. 51 00:11:51.080 --> 00:11:52.159 Every so often. 52 00:12:01.960 --> 00:12:06.960 And you can walk through this strange house of clocks, 53 00:12:11.360 --> 00:12:29.720 notice how your own sense of time stretches and bends, because. 54 00:12:29.600 --> 00:12:44.799 Minutes can feel like hours, hours. 55 00:12:47.960 --> 00:13:04.480 Can feel like seconds. And within this bending of time, 56 00:13:07.320 --> 00:13:15.120 you notice your body's softening slow. 57 00:13:19.840 --> 00:13:34.480 It feels so free, doesn't it so calm, so loose, 58 00:13:38.600 --> 00:13:42.120 to not be chained to ordinary time? 59 00:13:50.279 --> 00:13:58.320 And you hear in the house of clogs, relaxation is timeless. 60 00:14:02.759 --> 00:14:09.080 And the deep echo the less it matters. 61 00:14:09.679 --> 00:14:14.879 Whether you're at the beginning, middle, or end of this session, 62 00:14:20.720 --> 00:14:34.639 because all you know is that you're sinking lessenedly into 63 00:14:34.720 --> 00:14:53.519 the space between the digs and the dogs. Now step 64 00:14:53.639 --> 00:15:06.559 outside the house into the card This garden is unusual too, 65 00:15:11.279 --> 00:15:26.559 because of the lowers. Here are soft pillows, the trees lullabies, 66 00:15:33.120 --> 00:15:40.960 and the cross is woven from long strands of velvet. 67 00:15:49.399 --> 00:15:54.960 As you sit on a bench made of clouds, and 68 00:15:55.039 --> 00:15:58.480 it welcomes you like an old friend. 69 00:16:08.159 --> 00:16:19.039 And the most unusual thing, the Goden smells like your 70 00:16:19.240 --> 00:16:20.480 vapor memory. 71 00:16:26.519 --> 00:16:33.759 It doesn't matter what it is, because your mind chooses 72 00:16:33.799 --> 00:16:45.159 it as the frequent surprises. 73 00:16:46.320 --> 00:17:03.600 And fills you with familiarity and calm, as birds fly overhead, 74 00:17:09.839 --> 00:17:30.839 but instead of singing, they tell you jokes, silly ones 75 00:17:32.160 --> 00:17:47.480 to make you smile without effort, and every smile releases 76 00:17:47.759 --> 00:17:59.680 a little ortension from your body, as if each smile 77 00:17:59.839 --> 00:18:19.759 is the key unlocking muscles, joints and even thoughts. And 78 00:18:19.920 --> 00:18:25.960 the longer you stay in this garden, the more ordinary 79 00:18:26.240 --> 00:18:34.359 stress seems like an old coat that you just forgot 80 00:18:34.440 --> 00:18:34.880 to wear. 81 00:18:40.200 --> 00:18:51.559 It's left in an old closet somewhere, because everything's unusual 82 00:18:52.680 --> 00:18:59.079 but wonderfully safe, and you can rest as long as 83 00:18:59.119 --> 00:19:13.079 you like. Now, imagine laying down in the curtain, the 84 00:19:13.319 --> 00:19:34.079 velvet grass cradling pillow flowers, monty had cloud bench. 85 00:19:35.960 --> 00:20:00.440 Dissolveing into soft mist around you, and you dreamed deeper, weightless, 86 00:20:06.200 --> 00:20:26.440 oddly comfortable, as though gravity itself has decided to let 87 00:20:26.559 --> 00:20:28.079 you float for a. 88 00:20:28.079 --> 00:20:47.039 While, and every sound, every thought. 89 00:20:51.680 --> 00:21:11.000 Becomes part of the background, so unimportant, like old radio stations. 90 00:21:11.799 --> 00:21:26.640 From the past, fade in a way, fade. 91 00:21:26.640 --> 00:21:27.319 In a way. 92 00:21:33.039 --> 00:21:44.480 Now in a few moments, I'll bring you gently back. 93 00:21:50.640 --> 00:22:00.880 But to remember, you can return to the house clocks 94 00:22:02.960 --> 00:22:12.640 or the garden of odd comforts any time you wish, 95 00:22:13.119 --> 00:22:21.400 because they live in your imagination waiting for you. 96 00:22:23.319 --> 00:22:29.480 Help you calm down and relax, deeply, peacey. 97 00:22:36.599 --> 00:22:43.240 If you like. You can start to notice a breathing 98 00:22:46.759 --> 00:23:05.880 the surface beneath you, supporting your body, your body resting, steady, calmness, 99 00:23:08.240 --> 00:23:28.480 linger it. Even if you open your eyes, I feel calmer. 100 00:23:40.519 --> 00:23:47.039 And when you're ready, if you want to, you can 101 00:23:47.119 --> 00:23:48.319 be turned to the. 102 00:23:48.400 --> 00:23:58.559 Room feeling relaxed, refreshed. 103 00:23:59.480 --> 00:24:01.759 Mhmm, and just. 104 00:24:03.240 --> 00:25:10.119 A little as space pace space, relax in a more 105 00:25:11.160 --> 00:25:21.519 deep and meaningful way, maybe in a way that can 106 00:25:22.759 --> 00:25:32.039 not just allow you to feel calmer now and throughout 107 00:25:33.119 --> 00:25:42.240 the time we've spend together here, not just relaxed at 108 00:25:42.279 --> 00:25:46.480 the end of the recording when it's finished and you 109 00:25:46.519 --> 00:25:56.839 can enjoy that sense of comfort and peace, but also 110 00:26:04.400 --> 00:26:10.880 I think it would be nice to have those feelings 111 00:26:10.920 --> 00:26:27.160 of relaxation continue for longer after the recording has ended, 112 00:26:32.240 --> 00:26:41.720 so that you can still benefit from listening to my voice, 113 00:26:44.799 --> 00:26:56.240 maybe in a few hours time, perhaps tomorrow, and then 114 00:26:56.400 --> 00:27:04.359 by listening regularly, especially if you find like some people 115 00:27:04.440 --> 00:27:08.680 do and myself as well. Sometimes I find one particular 116 00:27:08.759 --> 00:27:18.799 recording that really resonates with me, and I just listen 117 00:27:18.920 --> 00:27:24.200 to it over and over again every morning, every evening. 118 00:27:31.839 --> 00:27:36.480 There was this recording from We're going back to about 119 00:27:36.599 --> 00:27:41.839 nineteen ninety nine. It wasn't hypnosis, but it was a 120 00:27:41.960 --> 00:27:51.440 guided visualizations. It kind of was hypnosis, really, and I 121 00:27:51.519 --> 00:27:54.799 managed to find it again and it still has the 122 00:27:54.839 --> 00:28:04.039 same effect on me. And part of it was the 123 00:28:04.160 --> 00:28:17.200 person's voice relaxed me. She just felt so peaceful, and 124 00:28:17.240 --> 00:28:24.079 I'd look forward to listening to her in the morning 125 00:28:24.519 --> 00:28:35.599 and in the evening. And I knew before even pressing 126 00:28:35.720 --> 00:28:43.640 the play button that since I've done that, pressed the 127 00:28:43.720 --> 00:28:52.839 play button. This is in the days of CD players 128 00:28:55.799 --> 00:29:01.279 pressed the play button. In fact, it might have even 129 00:29:01.319 --> 00:29:05.839 been a tape recorder. I'd lie down on the bed 130 00:29:06.079 --> 00:29:22.680 and then even without necessarily listening to her words because 131 00:29:24.599 --> 00:29:31.799 I had them memorized. Really, it was as if my 132 00:29:31.920 --> 00:29:43.279 body knew exactly what to do, and the muscles just 133 00:29:47.240 --> 00:30:05.640 almost went into automatic relaxation, and I remember my mind 134 00:30:07.880 --> 00:30:18.880 would slow down. Now now I was listening to this 135 00:30:19.000 --> 00:30:28.440 recording in the early days of learning hypnosis and long 136 00:30:28.559 --> 00:30:37.119 before I ever made any videos or audio recordings myself, 137 00:30:38.319 --> 00:30:41.680 because I didn't start doing that till two thousand and six, 138 00:30:48.599 --> 00:31:04.519 I knew, I knew how helpful I found being able 139 00:31:04.559 --> 00:31:13.640 to just let go, to have that trust in the 140 00:31:13.759 --> 00:31:24.119 person that I'm listening to, knowing that it's going to 141 00:31:24.160 --> 00:31:35.000 be just as relaxing, if not more so. Each time 142 00:31:35.240 --> 00:31:47.720 you hear my voice, you may feel the same. Some 143 00:31:48.079 --> 00:32:00.759 people have been listening to me for over a decade, 144 00:32:03.079 --> 00:32:10.160 maybe not solidly, obviously not twenty four hours a day, 145 00:32:08.839 --> 00:32:21.880 but maybe people come back. Some people maybe listen every day. 146 00:32:27.119 --> 00:32:33.079 There's something that I do which you may not realize 147 00:32:35.519 --> 00:32:54.079 by listening, is when I record these recordings. Now, for example, 148 00:32:58.640 --> 00:33:06.400 I also am affected by the words that I say. 149 00:33:11.680 --> 00:33:21.000 So if I set you focus on your feet, notice 150 00:33:21.119 --> 00:33:28.319 your feet relaxing, I will be focusing on my feet. 151 00:33:33.240 --> 00:33:50.640 I will be noticing my feet relaxing. If I said, 152 00:33:50.759 --> 00:33:58.440 focus on your hands, and maybe notice the difference between 153 00:33:58.480 --> 00:34:09.360 each hand, Perhaps notice the air in the room, the 154 00:34:09.440 --> 00:34:14.079 temperature of the room. On the backs of your hands. 155 00:34:21.880 --> 00:34:25.760 You may start to notice what almost feels like a 156 00:34:25.920 --> 00:34:33.960 very light breeze, even though there may not be any 157 00:34:34.360 --> 00:34:39.280 type of breeze at all where you are right now, 158 00:34:47.480 --> 00:34:58.079 and as you become aware of your hands, I'm also 159 00:34:58.400 --> 00:35:26.599 aware of how relaxed my hands our feeling now and 160 00:35:26.800 --> 00:35:33.719 when it comes to potentially drifting off to sleep, which 161 00:35:33.800 --> 00:35:46.960 may be the reason you're listening. I also feel drousy 162 00:35:50.159 --> 00:36:03.639 when I make these recordings. I also notice my mind drifting. 163 00:36:11.519 --> 00:36:24.119 In fact, at times I've actually fallen asleep without even noticing, 164 00:36:29.039 --> 00:36:40.480 and I carry on talking. It's suddenly, where I listen 165 00:36:40.599 --> 00:36:50.079 back to do the editing, I hear snoring, and I think, 166 00:36:50.519 --> 00:37:01.280 I don't remember snoring. I remember talking women was a 167 00:37:01.440 --> 00:37:08.159 pick turned up. That's why I sound like when I snore, 168 00:37:13.679 --> 00:37:27.039 I get read into the whole experience. I don't know 169 00:37:27.079 --> 00:37:36.679 how you feel. How relaxed do you feel in your feet, 170 00:37:39.800 --> 00:38:02.679 how relaxed you feel in your hands. I have noticed 171 00:38:05.280 --> 00:38:21.519 more and more that the more relaxed, deeper level of 172 00:38:21.719 --> 00:38:39.000 comfort you feel, the easier your breathing becomes. It's almost 173 00:38:39.360 --> 00:38:59.639 like that additional muscle relaxation. So this allows you to 174 00:38:59.719 --> 00:39:26.239 prove easier without necessarily focusing on your breath. However, being 175 00:39:26.280 --> 00:39:55.039 able to notice the ease in which you breathe so 176 00:39:55.400 --> 00:40:53.320 naturally breeze so very easily and smoothly. Whenever I imagine my 177 00:40:53.559 --> 00:41:09.840 breathing improving, when I've got my eyes closed, I tend 178 00:41:10.000 --> 00:41:30.840 to visualize beautiful field with trees and flowers producing all 179 00:41:31.039 --> 00:42:05.960 that life giving oxygen. It feels nice to, if nothing else, 180 00:42:09.159 --> 00:42:43.239 just taking some time away from everything, enjoying that feeling 181 00:42:43.679 --> 00:43:34.320 of peace, serenity with a joyful heart. Time seems to 182 00:43:34.440 --> 00:44:09.559 just drip by, so very slowly, relaxed, so deeply peaceful, 183 00:44:19.440 --> 00:45:27.679 completely unattached to any thoughts whatsoever in this moment, completely free. 184 00:45:28.719 --> 00:45:29.880 Not to say that. 185 00:45:37.440 --> 00:45:38.559 Your mind. 186 00:45:46.320 --> 00:45:57.639 Slowed down, slowed down. 187 00:46:19.719 --> 00:46:48.280 Because nothing really requires your attention. You can enjoy the 188 00:46:48.280 --> 00:47:00.159 physical sensations of allowing the stress to direct out of 189 00:47:00.320 --> 00:47:19.960 your body, to repaying out at every part of your 190 00:47:20.000 --> 00:48:06.280 body and being released from your brain your mind slowly 191 00:48:08.760 --> 00:48:52.840 but surely, muscles in your legs, relegs, recks, res s, 192 00:48:53.320 --> 00:49:34.199 very deep lacs so deeply, and the feelings, the pleasant 193 00:49:34.400 --> 00:49:59.000 feelings in your arms and shoulders, deeply, in each part 194 00:49:59.119 --> 00:50:40.920 of your body, deep deep, might just say, the feelings 195 00:50:41.360 --> 00:51:08.000 in the back of your neck, feelings in your wrists, 196 00:51:40.960 --> 00:52:07.039 muscles in front of your body, fading. 197 00:52:11.400 --> 00:52:39.960 Peace deeply, the sense of peace. 198 00:52:44.119 --> 00:53:23.920 Spreads through a very cold e man. You focus on 199 00:53:24.119 --> 00:54:48.719 your mind, your mind becomes's lover deep, relax fairy, slow 200 00:55:08.280 --> 00:56:05.960 stomach days for new stomach. That is, let you sound relaxed. 201 00:56:10.440 --> 00:56:48.440 You now feel in the hole of your back, in 202 00:56:48.519 --> 00:56:57.880 a spine from your brain all right down the middle 203 00:56:57.920 --> 00:57:09.719 of your back, sending and receiving millions of messages every day, 204 00:57:20.800 --> 00:58:41.320 decomfort increasing deeply relaxed, your niece legs spreading these signals 205 00:58:41.639 --> 00:58:51.000 down in spinal cord into every parts of your body, 206 00:59:05.679 --> 00:59:57.480 your sins, and your carfass outbursts. Feelings of peace and 207 00:59:57.679 --> 01:00:15.679 tranquility spreading through your body, tips of your toes, to 208 01:00:15.840 --> 01:00:39.519 your eyes, your fingers. Wait till you know bad. I'm 209 01:00:39.679 --> 01:00:40.280 letting go. 210 01:00:42.480 --> 01:01:12.559 Reiating place. 211 01:01:27.840 --> 01:01:52.639 To drift in mind. Just want to man away, happy 212 01:01:53.480 --> 01:02:59.039 to let God, let God like sud track no boddy, 213 01:03:03.400 --> 01:06:01.920 enjoy of sens joy, space, this space, pace, safety, ere 214 01:07:40.199 --> 01:08:07.119 let's got focus on the different parts, say your body, 215 01:08:11.320 --> 01:09:40.479 just to notice avoidead in your eyes, actual solus, not 216 01:09:40.800 --> 01:11:16.479 say a sense of complete freedom, absolute three day pace, energy, 217 01:11:49.399 --> 01:11:56.880 pace to breeze so much ease. 218 01:11:57.279 --> 01:13:01.239 Yeah, you may. 219 01:13:05.600 --> 01:14:07.520 Not have noticed your mind drifting peace any annual deeply 220 01:14:13.039 --> 01:14:31.600 in the direction of dito blissful pace, bliss for pace, 221 01:15:00.399 --> 01:17:45.760 arrest two pace shirt let you go mid fucking stor 222 01:18:10.079 --> 01:18:51.119 body films most visible, a very fast and paceful pace 223 01:19:14.720 --> 01:19:54.560 like so, and you could start to notice that you 224 01:19:56.119 --> 01:20:07.359 are feeling more relaxed, even though if not purposely focused 225 01:20:07.800 --> 01:20:15.920 your mind upon that sense of physical comfort that is 226 01:20:16.159 --> 01:20:25.439 growing within you throughout your body, and your mind starts 227 01:20:25.520 --> 01:20:35.079 to slow down, and that could be almost in recognition 228 01:20:35.640 --> 01:20:50.079 of I guess my speech not being particularly fast, things 229 01:20:50.880 --> 01:21:03.680 generally feel calmer. Just by listening to my voice, you 230 01:21:03.840 --> 01:21:11.000 give yourself an opportunity to take a break from the day, 231 01:21:13.159 --> 01:21:20.800 take a break from your life, as it is, to 232 01:21:20.960 --> 01:21:28.680 give yourself a rest, giving yourself permission to take some 233 01:21:29.000 --> 01:21:35.920 time off and to allow your body to relax and 234 01:21:36.439 --> 01:21:47.000 allow your mind to slow down, which in turn releases 235 01:21:47.319 --> 01:21:52.000 the tension and it stresses that you had in your body. 236 01:21:58.000 --> 01:22:01.880 It's almost as if the parts of your body just 237 01:22:02.159 --> 01:22:13.880 open up, allowing the negativity out and at the same 238 01:22:14.000 --> 01:22:25.279 time replacing that negativity with positive healing energy which then 239 01:22:25.479 --> 01:22:34.600 fills your body up and your mind to also starts 240 01:22:34.800 --> 01:22:52.239 to appreciate those feelings of increasing confidence and an almost uplifting, feeling, 241 01:22:54.319 --> 01:23:08.479 positive healing energy that spreads through your body like a 242 01:23:08.680 --> 01:23:22.800 wave of comfort. And all this comes from just allowing 243 01:23:22.880 --> 01:23:31.359 yourself a few minutes, maybe half an hour, however long 244 01:23:31.479 --> 01:23:44.640 you want it to be, just rest, allow your mind 245 01:23:44.800 --> 01:23:55.520 and your body to almost preset itself to the settings 246 01:23:55.720 --> 01:24:11.279 of comfort and relaxation, calmness, which allows more room for 247 01:24:12.720 --> 01:24:24.720 feelings of pleasure and happiness to move around your body 248 01:24:26.520 --> 01:24:32.960 and into your mind. Must as if your mind and 249 01:24:33.079 --> 01:24:44.600 your body are sinking together, almost mirroring each other, with 250 01:24:45.039 --> 01:24:59.439 that growing positivity and calmness, And it feels nice, really 251 01:24:59.560 --> 01:25:05.479 does are nice to know that you are the one 252 01:25:05.600 --> 01:25:18.800 that has allowed yourself to feel more comfort and to 253 01:25:19.159 --> 01:25:32.600 experience more of this deep relaxation spreading throughout your body. 254 01:25:39.640 --> 01:25:44.920 And as I focus on each part of your body, 255 01:25:47.359 --> 01:25:59.399 you can notice that that part becomes even more relaxed 256 01:26:01.399 --> 01:26:10.560 just by focusing on it, becomes even more calm and 257 01:26:10.800 --> 01:26:22.000 comfortable just by focusing. And as I move down your body, 258 01:26:23.359 --> 01:26:29.880 starting and your head, the parts that you have already 259 01:26:30.079 --> 01:26:39.920 focused on or continue to relax deeply, and those parts 260 01:26:40.079 --> 01:26:50.399 that have not yet focused on what just automatically release 261 01:26:51.720 --> 01:26:58.760 any remain intention in anticipation of even or more comfort 262 01:27:00.079 --> 01:27:12.399 about to come. Now. The start by focusing on your forehead, 263 01:27:15.159 --> 01:27:23.840 just being aware of the feelings of your forehead. Any 264 01:27:23.960 --> 01:27:31.439 background sounds like mister Herbert the pigeon can just allow 265 01:27:31.560 --> 01:27:38.680 you to feel you're more relaxed. It just means during 266 01:27:38.760 --> 01:27:46.840 the moment, this isn't this isn't a sterile environment. This 267 01:27:47.039 --> 01:27:54.840 is the world. I live in the countryside, so there's 268 01:27:54.960 --> 01:28:06.159 lots of nature sounds around. As you focus on your forehead, 269 01:28:08.239 --> 01:28:13.680 just notice how it becomes even more relaxed as you 270 01:28:15.840 --> 01:28:23.079 focus only on my voice and that part of your body. 271 01:28:28.279 --> 01:28:36.560 Moving down to your eyes, focusing on your eyes, noticing 272 01:28:39.039 --> 01:28:48.760 how your eyelids feel so heavy yet so light at 273 01:28:48.800 --> 01:28:55.279 the same time, and all the muscles around your eyes 274 01:28:55.479 --> 01:29:09.880 relaxing completely. Moving your focus down to your mouth, your lips, 275 01:29:10.359 --> 01:29:20.239 your tongue, your teeth. You comes behore of your mouth, relaxing, 276 01:29:23.720 --> 01:29:34.079 calm and loose. As you focus now on your jawel 277 01:29:37.439 --> 01:29:42.119 just a part of your jaw near your mouth, your chin, 278 01:29:43.560 --> 01:29:47.720 all the way up the size of your face to 279 01:29:47.840 --> 01:30:15.359 your ears, of your jaw leading relaxed and calm. Focusing 280 01:30:18.880 --> 01:30:24.039 on your neck, the front of your neck, and your 281 01:30:24.199 --> 01:30:37.119 throat relaxing and loose and calm, the sides of your 282 01:30:37.239 --> 01:30:46.560 neck right and left side, and your leg relaxt and 283 01:30:48.039 --> 01:30:53.520 lace and calm. 284 01:31:00.199 --> 01:31:06.800 On the back of your neck, focusing on the back 285 01:31:07.039 --> 01:31:15.600 of your neck, letting go with any. 286 01:31:15.640 --> 01:31:22.479 Tension that may have been there before, and enjoying that 287 01:31:25.159 --> 01:31:35.359 sense of increasing comfort and release. I think you can 288 01:31:35.520 --> 01:31:47.000 experience in the back of your neck, moving down your back, 289 01:31:49.680 --> 01:31:54.520 moving either side of your spine right from the top 290 01:31:54.600 --> 01:32:00.000 of your back all the way down to the bottom 291 01:32:00.239 --> 01:32:18.159 of your back, down to your lower back. Jim up 292 01:32:18.199 --> 01:32:26.960 and down your spine, you can feel the muscles either 293 01:32:27.199 --> 01:32:40.720 side of your spine relaxing even more. And as those 294 01:32:40.880 --> 01:32:49.920 muscles relax, that sense of comfort starts to spread outwards 295 01:32:51.920 --> 01:33:01.439 from your spine into both sides of your back, the 296 01:33:01.600 --> 01:33:05.079 top of your back, the middle end your lower back. 297 01:33:08.640 --> 01:33:15.760 And as you're scared gently and slowly up and down 298 01:33:15.960 --> 01:33:21.000 your back, there's the muscles in the top of your 299 01:33:21.119 --> 01:33:30.560 back relax and become a looser. The muscles in the 300 01:33:30.760 --> 01:33:37.840 middle of your back also seemed to just almost divide 301 01:33:38.239 --> 01:33:51.479 from each other, separating and almost melting, and in your 302 01:33:51.600 --> 01:34:03.520 lower back seems to be an extra special feeling of comfort. 303 01:34:08.840 --> 01:34:14.960 The spreads into your hips. Sit down your lower back 304 01:34:15.239 --> 01:34:23.239 into your hips, into the area where your cosicks are, 305 01:34:26.800 --> 01:34:36.079 and into your buttocks. Always muscles then spread. Bring your 306 01:34:36.199 --> 01:34:50.399 lower back into your hip area. Start to melt, start 307 01:34:50.680 --> 01:35:02.439 to reading, let go any you know where about to 308 01:35:02.960 --> 01:35:13.359 focus on your shoulders. Back your spy continue until they go. 309 01:35:16.399 --> 01:35:32.039 Continue to relax. So call me. As you focus on 310 01:35:32.159 --> 01:35:45.039 your shoulders, you may notice they're already feeling really loose. 311 01:35:49.920 --> 01:36:17.159 They're already I feel those muscles. Then move from your 312 01:36:17.319 --> 01:36:36.680 neck into your shoulders. Feels so soft and gentle, so 313 01:36:37.119 --> 01:37:06.439 sooner and calm. The feeling in your shoulders seems to 314 01:37:06.880 --> 01:37:15.920 spread deep into your shoulders and since relaxation, not just 315 01:37:18.159 --> 01:37:36.439 traveling deeply into your muscles, also relaxing the butterness and 316 01:37:36.720 --> 01:37:44.960 we have our way to underneath your arms, relaxing the 317 01:37:45.119 --> 01:37:50.439 whole area between the tops of your shoulders and underneath 318 01:37:50.520 --> 01:38:08.359 your arms. He then you just so relaxed and comfortable 319 01:38:09.560 --> 01:38:28.880 in your shoulders. Always sense that deep healing message into 320 01:38:28.960 --> 01:38:41.079 your arms. You may feel almost as if your arms 321 01:38:41.199 --> 01:39:00.399 are not even that because the son relaxed so deeply relaxed, so. 322 01:39:04.640 --> 01:39:21.039 S s. 323 01:39:35.800 --> 01:39:51.319 Fas spreading way down your arms to our eyes. Clearly 324 01:39:51.720 --> 01:40:28.479 dead you wise circumfen spreads away, interists form sayderists so 325 01:40:28.880 --> 01:41:17.159 heavy yet the same time slight and gentle Fu said, now. 326 01:41:20.359 --> 01:41:21.479 You ad. 327 01:41:43.479 --> 01:41:54.880 As peace annoys. 328 01:42:13.960 --> 01:42:39.720 The sense of real pace just seems to feel so 329 01:42:40.079 --> 01:44:54.039 far million your hands, relax deeply. Else it's think it chips, teach, 330 01:44:55.680 --> 01:49:52.000 bet your body. It's names, students, schools, chastis, faid, sat 331 01:50:00.039 --> 01:50:49.960 pace so circom, sick piece, ho sacom s piece hong 332 01:50:53.600 --> 01:51:34.479 sycom pays for same pays fall, come on, lent, deep, relaxation, 333 01:51:36.159 --> 01:52:09.720 the spread, the chest sto. Let's take go everything. So 334 01:52:09.760 --> 01:52:16.079 I'm gonna start counting down now, from twenty down to one. 335 01:52:22.039 --> 01:52:25.239 You can imagine in a way it's like just walking 336 01:52:25.359 --> 01:52:31.199 down some steps and each step or twenty steps, and 337 01:52:31.319 --> 01:52:41.680 each step represents a level of comfort. Each step represents 338 01:52:44.279 --> 01:52:56.720 a deepening of that comfort, and the furthes you walk 339 01:52:56.840 --> 01:53:11.119 down those steps that next field. So starting with number 340 01:53:11.239 --> 02:00:56.640 twenty twenty, nineteen, eighteen seventeen, sixtyhhhhhhh three scoot four two. 341 02:00:11.000 --> 02:01:44.520 Usus us. 342 02:04:08.560 --> 02:07:09.600 Eight shhhhhh si A. 343 02:07:47.520 --> 02:07:48.079 Leading to. 344 02:08:01.359 --> 02:10:05.399 Five mushhhhhhhh. 345 02:11:49.479 --> 02:14:06.560 Lady, you focus on your eyes. We're gonna count down 346 02:14:07.000 --> 02:14:18.079 from ten down to one, focusing just on your eyes, 347 02:14:21.880 --> 02:14:30.359 your eyelids, the muscles around your eyes, your eye walls themselves, 348 02:14:31.880 --> 02:14:33.520 our whole area. 349 02:14:36.079 --> 02:14:50.359 That makes up your eye. As we count down from 350 02:14:50.560 --> 02:14:58.560 ten down to one, whilst to focus in on your eyes, 351 02:15:04.920 --> 02:15:15.439 you will become twice is relaxed with each number counting 352 02:15:15.600 --> 02:15:26.720 down that you may find the way you want to 353 02:15:26.880 --> 02:15:36.039 do is just drift off to sleep. And if that's 354 02:15:36.319 --> 02:15:42.359 what you want, then just allow yourself to do that. 355 02:15:48.960 --> 02:16:00.600 Now focusing on your eyes and to begin counting down ten. 356 02:16:01.079 --> 02:17:16.879 That's one right now. Shhhhhhhhhhh T nine eight. 357 02:18:09.959 --> 02:26:38.879 Z hi. 358 02:25:12.920 --> 02:25:36.159 One. So count down ten to one ten nine eight 359 02:25:39.000 --> 02:26:03.799 seven six five four three two one. And maybe that 360 02:26:04.000 --> 02:26:08.120 was a bit too quick in order to relax. Maybe 361 02:26:08.159 --> 02:26:14.200 it's a too fast for you to notice the calming 362 02:26:14.440 --> 02:26:21.319 of your body, maybe even a little bit of pressure there. 363 02:26:21.479 --> 02:26:24.959 Like you'll count it down from ten to one. Would 364 02:26:24.959 --> 02:26:28.440 you expect me to do? Man, expect me to go 365 02:26:28.840 --> 02:26:38.680 floppy just because you're counting down. If you try it again, 366 02:26:40.040 --> 02:26:44.600 but this time I'll go a bit slower. This time 367 02:26:45.879 --> 02:26:50.840 that you focus on the whole of your body before 368 02:26:50.920 --> 02:26:58.280 we focus on legs. Just notice how your body does 369 02:27:00.079 --> 02:27:13.600 start to feel more next. Every number that I count 370 02:27:13.680 --> 02:28:46.680 down ten nine, eight, seven, six, five four threehhh, one, 371 02:28:58.040 --> 02:29:03.760 I just notice how how you feel, generally, how your 372 02:29:03.799 --> 02:29:18.600 body feels. It's not necessarily even about counting down from 373 02:29:18.719 --> 02:29:26.399 ten to one. It's that space that you have, that 374 02:29:29.000 --> 02:29:49.920 space between being active physically or mentally. It's just sitting 375 02:29:50.120 --> 02:29:54.719 or lying down and just being there, not doing anything, 376 02:29:54.920 --> 02:30:01.520 not saying anything, or needing to think about anything. So 377 02:30:02.239 --> 02:30:05.239 it opens up the space, you know, a bit of 378 02:30:05.319 --> 02:30:16.280 a space, a gap. And the more I came down 379 02:30:16.360 --> 02:30:23.719 from ten to one, the bigger that gap becomes. So 380 02:30:23.840 --> 02:30:36.239 there's that gap of calmness, of comfort, relaxation. It's a 381 02:30:36.399 --> 02:30:50.440 nice feeling and it moves those stresses or discomforts physically 382 02:30:50.639 --> 02:31:09.639 or emotionally moves away. Allows you to just slow down, 383 02:31:13.280 --> 02:31:15.680 someone to count the game from ten down to one, 384 02:31:16.120 --> 02:31:26.319 and notice that gap widening, the gap and its it widens. 385 02:31:26.399 --> 02:31:32.319 It's almost like that the stress and attention falls into 386 02:31:32.399 --> 02:32:29.239 the gap, gives you that distance, that space. Now ten nine, eight, seven, six, 387 02:32:41.959 --> 02:34:03.200 five four three, How did you body you feel? 388 02:34:05.399 --> 02:34:05.600 Now? 389 02:34:18.319 --> 02:34:21.840 Can you notice that? Do you feeling calm? 390 02:34:30.040 --> 02:34:30.200 Then? 391 02:34:30.239 --> 02:34:34.600 You feeling relaxed? 392 02:34:57.040 --> 02:34:57.600 As now? 393 02:34:57.799 --> 02:35:18.079 Focus on your legs, just your legs. You're just gonna 394 02:35:18.559 --> 02:35:37.959 start with focusing on your thighs. Of course, it's not 395 02:35:38.079 --> 02:35:46.559 the most exciting thing to be done, because I'm sure, 396 02:35:46.680 --> 02:35:49.280 like most of your body is not a lot going 397 02:35:49.360 --> 02:36:02.040 on right now. Just focusing on the whole of your thighs, 398 02:36:04.840 --> 02:36:08.559 the tops of your thighs, the sides of your fires 399 02:36:10.799 --> 02:36:15.239 the bottoms of your thighs, your outer thighs, and your 400 02:36:15.360 --> 02:36:20.600 inner thighs. Basically the whole of your thigh that leads 401 02:36:21.639 --> 02:36:31.840 into your hip and it goes down to your knee wet. 402 02:36:37.079 --> 02:36:44.280 And this is a big area. It's a very heavy area. 403 02:36:44.799 --> 02:36:50.760 It's very strong, probably the strongest muscles in your body 404 02:36:51.440 --> 02:37:03.680 or in your thighs. But I don't think we need 405 02:37:05.159 --> 02:37:18.120 perhaps give enough attention to our thighs. Perhaps we don't 406 02:37:19.520 --> 02:37:28.520 they acknowledge how important our thighs are to our lives, 407 02:37:40.040 --> 02:37:49.479 how much they actually do for us all through our lives. 408 02:37:56.639 --> 02:38:02.479 And it may seem sound really weird, but I think 409 02:38:02.559 --> 02:38:09.559 that all of her body parts, especially her thighs, needs 410 02:38:09.680 --> 02:38:24.120 some TLC, a bit of love shown, a bit of acknowledgement, 411 02:38:26.879 --> 02:38:35.920 thank you, gratitude for what her thighs do for us. 412 02:38:42.479 --> 02:38:48.120 And I know this may sound a bit strange. Maybe 413 02:38:48.159 --> 02:38:51.159 you think, why am I surely how should be out 414 02:38:51.239 --> 02:39:00.399 in the garden hugging a tree or something. It's hard 415 02:39:00.479 --> 02:39:03.600 to send a microphone up on a tree. That's why 416 02:39:03.600 --> 02:39:05.959 I'm doing this indoors. I was, I wouldn't be outside 417 02:39:06.200 --> 02:39:09.840 in a dream. I can't see the television for the dream. 418 02:39:16.680 --> 02:39:22.000 We moved down to your knees gain such an important part, 419 02:39:26.319 --> 02:39:31.399 and I think we don't necessarily I'll speak for myself here, 420 02:39:33.920 --> 02:39:38.719 I don't necessarily appreciate all that one needs to do 421 02:39:38.920 --> 02:39:45.600 for me until I have a problem with my need's. Occasionally, 422 02:39:45.680 --> 02:39:50.879 if I there, maybe i'll bash it. It's aching for 423 02:39:51.000 --> 02:39:56.000 some reason. It's then that I realize. 424 02:39:56.559 --> 02:39:57.760 How much it does. 425 02:39:59.360 --> 02:40:03.239 You know, the I've been able to use my legs 426 02:40:05.120 --> 02:40:12.799 without any kind of physical discomfort is a beautiful thing 427 02:40:14.360 --> 02:40:22.000 that's possibly not appreciated. Tool it's temporarily removed. You know 428 02:40:22.120 --> 02:40:31.639 that's comfort. But as you focus on your knees, regardless 429 02:40:31.639 --> 02:40:37.200 of how your knees feel, you can have that sense 430 02:40:37.280 --> 02:40:43.239 of gratitude and love to your knees for all that 431 02:40:43.319 --> 02:40:56.120 they do for you. You can still have that attention 432 02:40:56.799 --> 02:41:00.680 on your thighs. Maybe notice how your thighs is feel 433 02:41:02.840 --> 02:41:20.879 maybe notice that they are relaxing more deeply as you 434 02:41:21.000 --> 02:41:26.200 focus now on the bottoms of your legs, your sins, 435 02:41:27.239 --> 02:41:33.840 your calf muscles, the bones between your knees and your 436 02:41:33.879 --> 02:41:38.520 feet incorporate, and of course your ankles. 437 02:41:40.280 --> 02:41:41.239 So important. 438 02:41:46.799 --> 02:41:51.399 If anyone has had even then like the slightest sprain 439 02:41:51.520 --> 02:41:58.440 of an ankle, knows how how much we take our 440 02:41:58.719 --> 02:42:07.239 ankles for granted. And it's kind of strange in a 441 02:42:07.319 --> 02:42:12.879 way when you think that. You know, logically, our wrists 442 02:42:13.040 --> 02:42:15.920 are a lot thinner than the rest of our arms, 443 02:42:17.040 --> 02:42:20.520 which is okay, it doesn't you can't see any problem 444 02:42:20.559 --> 02:42:25.440 with that because we're just picking stuff up by our 445 02:42:25.559 --> 02:42:31.360 ankles so much thinner than the rest of our legs. 446 02:42:37.799 --> 02:42:42.200 And from a physics perspective or logical even it doesn't 447 02:42:42.280 --> 02:42:48.280 really make sense that all this weight will ultimately be 448 02:42:49.360 --> 02:43:00.239 resting on your ankles that lead to your feet in 449 02:43:00.319 --> 02:43:08.959 the area thick bone. Yeah, it does so much great work. 450 02:43:11.120 --> 02:43:20.600 Supports us, supports our body for a lifetime, helps us 451 02:43:21.319 --> 02:43:30.680 to balance, It helps you to get around and be mobile. 452 02:43:37.120 --> 02:43:44.799 There's the calf muscles. Of course, when I was younger, 453 02:43:45.200 --> 02:43:48.479 I couldn't see the point in calf muscles didn't seem 454 02:43:48.520 --> 02:43:54.799 to do anything. Okay, if worked around tiptoes, then my 455 02:43:54.959 --> 02:43:59.079 calf muscles get some work. But of course that's not true. 456 02:43:59.200 --> 02:44:03.360 The calf muscles are being used whenever we use our 457 02:44:03.440 --> 02:44:17.280 legs in your shins there to protect you'll low legs 458 02:44:21.600 --> 02:44:26.760 shaped in a way almost as a protector for the bone, 459 02:44:34.319 --> 02:44:46.440 leading of course to your ankles and your feet. We're 460 02:44:46.479 --> 02:44:48.399 not going to focus on your feet. We're just going 461 02:44:48.479 --> 02:44:55.159 to focus on the legs. And I realize, now I've 462 02:44:55.280 --> 02:45:00.479 mentioned your feet, you'll probably focus on anyway. Maybe I 463 02:45:00.600 --> 02:45:06.799 should focus on your feet a little bit. You can 464 02:45:06.920 --> 02:45:11.959 have them in your awareness the same as you have 465 02:45:12.159 --> 02:45:16.000 your thighs in your awareness. Even though we haven't been 466 02:45:16.120 --> 02:45:22.319 focusing on your thighs a few minutes, we're focusing on 467 02:45:22.440 --> 02:45:39.159 your ankles, there's still that sensation of comfort in your 468 02:45:39.280 --> 02:45:51.399 thighs un there's that movement of energy because the thighs 469 02:45:51.680 --> 02:45:58.559 hold lots of different sensations. Of course, there's the muscles, 470 02:45:59.159 --> 02:46:03.200 the big strong muscles that we have in our thighs, 471 02:46:11.959 --> 02:46:17.680 but the skin on the outside of the thighs, as 472 02:46:17.760 --> 02:46:22.280 in the outside of all of our body, can be 473 02:46:22.520 --> 02:46:41.000 very sensitive, sensitive to attached sensitive to temperature, and inside 474 02:46:41.079 --> 02:46:48.799 your thighs the bones, there's the muscles, the blood vessels, 475 02:46:48.920 --> 02:46:54.719 the ar trees to all this stuff that inside your thighs. 476 02:46:59.159 --> 02:47:02.520 I guess sometimes it'd be nice if you can actually 477 02:47:02.600 --> 02:47:10.159 put your fingers inside your thighs and message, so you 478 02:47:10.239 --> 02:47:14.000 can message on the outside, of course, be able to 479 02:47:14.079 --> 02:47:17.440 get deep into the muscles, to be able to just 480 02:47:17.719 --> 02:47:22.719 message inside your thighs, message in the bones. 481 02:47:23.639 --> 02:47:24.440 If your leg. 482 02:47:26.479 --> 02:47:41.159 Massage the veins, just generally healing thighs, you can move 483 02:47:41.319 --> 02:47:48.120 down message inside your knees, just a message in those 484 02:47:48.239 --> 02:47:56.719 bones with healing fingertips, spreading the healing energy deep into 485 02:47:56.840 --> 02:48:06.559 the choice new knees. Of course, it's the back of 486 02:48:06.680 --> 02:48:12.719 your you need and the inside crease real need is. 487 02:48:14.360 --> 02:48:19.879 It's a very sensitive area. Very it feels very nice 488 02:48:19.959 --> 02:48:24.840 when we stroken. That might be because it's an area 489 02:48:24.920 --> 02:48:30.000 that's not really touched very often. It's almost like a 490 02:48:30.159 --> 02:48:39.079 hidden part a crease your legs. It's almost like a 491 02:48:39.159 --> 02:48:39.639 part that. 492 02:48:41.440 --> 02:48:52.680 Has a sensitivity, which is a little bit different. Of course, 493 02:48:52.719 --> 02:48:54.079 it's protected. 494 02:48:53.639 --> 02:49:03.239 By your legs, so you can let you put in 495 02:49:04.120 --> 02:49:15.040 your fingers into the increase your legs folding between your legs. 496 02:49:15.799 --> 02:49:20.399 You can just message with your fingertips. Let your fingertips 497 02:49:20.479 --> 02:49:30.879 going inside, massage in the muscle tis Shue. You can 498 02:49:31.120 --> 02:49:38.200 cause fielder the bones of your knees, heading for your fingertips, 499 02:49:45.600 --> 02:49:50.879 and then as you go down to your calf muscles, 500 02:49:51.280 --> 02:49:54.159 and that's the part I'd like to be outside. Really 501 02:49:55.040 --> 02:50:01.360 put my fingertips steep inside my calf muscles. Massage in 502 02:50:01.799 --> 02:50:16.319 every single tissue of the muscle, healing every part. And 503 02:50:16.440 --> 02:50:23.680 they're doing the same for my shies. Massage in gently 504 02:50:23.920 --> 02:50:30.719 stroking the bones, gently stroking them, healing in a loving 505 02:50:30.799 --> 02:50:38.159 way because they deserve to be treated. There's the precious 506 02:50:38.319 --> 02:50:43.440 bones that they are. Their legs are so precious as 507 02:50:43.479 --> 02:50:48.200 they all the other parts of our body, the more 508 02:50:48.280 --> 02:51:02.399 precious than any chub on the planet. When you start 509 02:51:02.520 --> 02:51:14.440 to think about your legs in its way, it can 510 02:51:14.680 --> 02:51:25.000 change your perspective. It might sound a bit silly to 511 02:51:25.159 --> 02:51:32.280 start with the idea of having love your legs, showing 512 02:51:32.360 --> 02:51:40.559 appreciation for your thighs, wanting to be able to put 513 02:51:40.639 --> 02:51:49.200 your hands in your thighs, massage the muscles and the bones, 514 02:51:51.280 --> 02:51:59.639 to get your fingers deep in there, releasing olden just 515 02:51:59.719 --> 02:52:09.360 to show how much you care about your legs. M 516 02:52:09.520 --> 02:52:15.239 you care for what your legs do for you regularly, 517 02:52:17.639 --> 02:52:27.079 your knees, your cans, your ankles, the strength of your 518 02:52:27.239 --> 02:52:35.319 ankles considering how thin they are compared to the rest 519 02:52:35.399 --> 02:52:42.799 of your legs, especially your thighs. Yeah, they're so strong, 520 02:52:44.360 --> 02:52:58.799 so flexible, absolutely amazing things. Your ankles are truly a 521 02:52:58.959 --> 02:53:09.760 gift because of what they do for you, supporting all 522 02:53:09.959 --> 02:53:16.840 that weight, regardless of how what weight you are, even 523 02:53:16.879 --> 02:53:21.520 if you only eat ate stony, it's still a lot 524 02:53:21.520 --> 02:53:28.159 of weight for these little ankles. How a lot of 525 02:53:28.200 --> 02:53:36.120 the heavier the mainstone double dome in my an course 526 02:53:37.920 --> 02:53:45.559 support my body all the time, or they do give 527 02:53:45.600 --> 02:53:50.200 off a sigh of relief and the sick down as 528 02:53:51.399 --> 02:54:00.840 my old legs though my feet feel circo. My toes 529 02:54:00.920 --> 02:54:31.040 clap so happy. Your legs really are amazing. I don't 530 02:54:31.079 --> 02:54:34.959 know they're talking about. Talking about your legs is probably 531 02:54:37.479 --> 02:54:42.120 possibly on the most most boring things I've ever heard 532 02:54:42.159 --> 02:54:51.239 anyone say. Possibly boring or not, everything I said is true. 533 02:54:53.719 --> 02:55:08.559 Your legs are amazing. Your lex deserve not just respect, 534 02:55:14.399 --> 02:55:26.719 They deserve to relax deeply. They deserve to take some 535 02:55:26.920 --> 02:55:32.920 time out of the day to just let go completely. 536 02:55:50.879 --> 02:56:10.200 Reles really can relax because the legs are so such 537 02:56:10.280 --> 02:56:17.440 a very important part of your body. When you relax legs, 538 02:56:17.520 --> 02:56:24.760 the rest of your body also naturally follows in that 539 02:56:28.479 --> 02:56:41.280 journey of comfort. I feel in my hips, my hips 540 02:56:41.360 --> 02:56:48.280 feel really loose, and also my lower back as well. 541 02:56:50.280 --> 02:56:51.239 My lower back. 542 02:56:51.280 --> 02:56:56.799 Really feels it feels stretched, even though I'm just sitting 543 02:56:56.840 --> 02:57:02.920 in a chair and there's no stretching as far as 544 02:57:03.000 --> 02:57:05.959 my way that I'm doing. It's almost as if the 545 02:57:06.120 --> 02:57:10.040 muscles are just relaxed so much that there is a 546 02:57:10.239 --> 02:57:34.879 natural stretch as the tension has reduced a lot. And 547 02:57:34.959 --> 02:57:38.360 I'm now going to count down ten down to one, 548 02:57:42.879 --> 02:58:12.040 you can continue to feel wonderfully relaxed. Ten nine eight, seven, six, five, 549 02:58:16.719 --> 02:58:45.120 four three two one relax. So I'm just gonna count 550 02:58:45.200 --> 02:58:51.639 down five down to one. And as a countdown, if 551 02:58:51.680 --> 02:58:58.719 you just focus on the numbers, just the numbers counting down, 552 02:58:59.760 --> 02:59:03.719 and notice how you feel. 553 02:59:06.079 --> 02:59:07.239 In this moment. 554 02:59:08.680 --> 02:59:13.079 As you hear the numbers counting down, knowing that those 555 02:59:13.239 --> 02:59:26.280 numbers counting down represent you feeling calmer, not just in 556 02:59:26.360 --> 02:59:34.920 your body, but also relaxing your mind. Just notice how 557 02:59:34.959 --> 02:59:40.799 you feel. There's nothing to do. There's nothing to say, 558 02:59:41.479 --> 02:59:58.559 there's nothing to think about. Starting with number five four 559 03:00:08.040 --> 03:00:44.000 three two one. As you notice the gradual letting go 560 03:00:46.399 --> 03:00:53.360 with the tension in your body, you may also begin 561 03:00:53.600 --> 03:00:59.600 to notice and be aware of how your mind is 562 03:01:00.719 --> 03:01:08.520 starting to slow down. This is just a natural thing 563 03:01:09.040 --> 03:01:16.959 that happens. It's not really a special procedure. It's just natural. 564 03:01:17.120 --> 03:01:22.840 Because it is your body relaxes, your mind also starts 565 03:01:22.879 --> 03:01:27.559 to relax, and the more your mind relaxes, the more 566 03:01:27.639 --> 03:01:32.879 your body relaxes. It's just a continuous circle of relaxation. 567 03:01:38.920 --> 03:01:48.520 And is that calmness that comes from relative quietness. Even 568 03:01:48.559 --> 03:01:55.079 if this background sounds maybe your side or mine, it's 569 03:01:55.239 --> 03:02:01.120 still going to be quite calm. You know, you haven't 570 03:02:01.120 --> 03:02:06.079 got the television on, there's no music in the background, 571 03:02:06.200 --> 03:02:08.840 unless you're listening to the recorded with music. Of course, 572 03:02:13.680 --> 03:02:15.760 you are very likely not going to be sitting in 573 03:02:15.840 --> 03:02:18.879 a room with other people. Of course you might be, 574 03:02:19.079 --> 03:02:23.440 but generally it's more ideal if you can do this 575 03:02:23.639 --> 03:02:34.680 on your own, so no distractions, and when you stop 576 03:02:34.799 --> 03:02:50.200 thinking about stuff, relaxation automatically rises. The sense of comfort 577 03:02:51.959 --> 03:03:00.840 starts to grow, and without trying to build it up 578 03:03:00.920 --> 03:03:13.399 into something fantastical, something magical. This is just a natural process, 579 03:03:15.719 --> 03:03:26.440 something that's easy to accomplish. In fact, it's almost you know, 580 03:03:26.559 --> 03:03:33.399 the sense of relaxing completely happens really when you put 581 03:03:33.600 --> 03:03:37.440 no effort into it. It's not something that you can 582 03:03:37.559 --> 03:03:49.200 really force. It's something that happens naturally. And part of 583 03:03:49.600 --> 03:03:59.680 the process of this recording and others is simply to 584 03:04:01.440 --> 03:04:11.760 allow you to take advantage of this space this time, 585 03:04:14.799 --> 03:04:25.680 to just let go, to just be here, to be 586 03:04:26.360 --> 03:04:39.760 in tune with how you feel, yet with the intention 587 03:04:42.000 --> 03:04:53.440 of wanting to relax deeply, that maybe even to fall asleep, 588 03:04:54.600 --> 03:04:59.760 depending on what it is that you wish for yourself 589 03:05:01.559 --> 03:05:16.600 in this moment. As we know, relaxing is the majority 590 03:05:17.840 --> 03:05:21.840 of the process of falling asleep. The actual fall in 591 03:05:21.879 --> 03:05:25.239 the sleep part is the tiny bit at the end. 592 03:05:28.600 --> 03:05:43.280 The deeper relaxed you become, the easier you find yourself drifting. 593 03:05:52.920 --> 03:05:59.959 You can also, if you choose stay focused on my voice, 594 03:06:01.760 --> 03:06:33.239 that really enjoy the process coradually relaxing each muscle in 595 03:06:33.399 --> 03:07:00.719 your body effortlessly and just observing the sensation I'm letting 596 03:07:00.879 --> 03:07:17.760 go completely this time. I'm gonna count from six down 597 03:07:17.840 --> 03:07:30.840 to one. You can notice your mind calming down more 598 03:07:32.239 --> 03:07:43.879 with each number that you hear me saying naterally feeling 599 03:07:45.920 --> 03:07:59.239 calm and slow, be peaceful, sex. 600 03:08:25.000 --> 03:08:45.559 Five fo. 601 03:10:46.159 --> 03:11:02.559 Being aware how you might slide right down second deeply 602 03:11:05.399 --> 03:11:26.120 into relaxation as you focus on your mind, and you 603 03:11:26.239 --> 03:11:35.520 may notice that there are some thoughts still there, maybe 604 03:11:35.680 --> 03:11:45.440 some stubborn thoughts that for some reason perhaps need your attention. 605 03:11:52.879 --> 03:12:06.040 You can do send love after those thoughts. Sprinkle those 606 03:12:06.319 --> 03:12:16.479 thoughts with love my little petals from a flower. Just 607 03:12:16.639 --> 03:12:24.239 sprinkle over the petals, feel good love towards those thoughts, 608 03:12:24.879 --> 03:12:31.319 to let those thoughts know them. You're not banding the number. 609 03:12:32.639 --> 03:12:40.399 You just need them. You require them to just calm down, 610 03:12:42.719 --> 03:12:59.959 slow down, quiet down for now. So as you folks, 611 03:13:00.280 --> 03:13:05.520 on those remaining thoughts as we count down this time 612 03:13:05.639 --> 03:13:14.079 from seven down to one of each number, just imagine 613 03:13:14.239 --> 03:13:30.319 sprinkling those flower petals of love, kindness, gratitude over those thoughts, 614 03:13:35.440 --> 03:13:41.639 which will allow them to just melt away and relax deeply. 615 03:13:45.840 --> 03:13:59.360 Of every number, those thoughts will become more and more 616 03:13:59.559 --> 03:14:48.760 RelA first stop him if not the seven, six, five, 617 03:16:36.879 --> 03:16:53.840 I let you now notice how relaxed your feeling in 618 03:16:54.040 --> 03:17:15.600 your body. We got to focus on your hands because 619 03:17:15.719 --> 03:17:17.200 the more relax your. 620 03:17:17.319 --> 03:17:17.959 Hands on. 621 03:17:20.399 --> 03:17:42.760 More relax your body and mind. You focus on your 622 03:17:42.959 --> 03:17:53.159 hands and your fingers. There's nothing needed to be done. 623 03:17:54.159 --> 03:17:59.239 There's no clutching of fists, of tents and the fingers 624 03:17:59.360 --> 03:18:12.920 or anything like that. It's just noticing and focusing on 625 03:18:13.120 --> 03:18:41.920 your hands, noticing nearly feel because the all relax your 626 03:18:42.120 --> 03:18:49.520 hands feel like calm, w your mind feels. 627 03:18:51.399 --> 03:18:52.280 The wall. 628 03:18:54.920 --> 03:19:23.760 Confidence feel around your body. May have already noticed fill 629 03:19:28.159 --> 03:20:01.600 mind is starting draft faid just on your hands and fingers, 630 03:20:06.479 --> 03:20:20.360 allowing that she experience. I'm real deepening of that relaxation 631 03:20:22.079 --> 03:20:40.360 in your hands and fingers, a more relaxed with each 632 03:20:40.680 --> 03:21:02.719 number from eight numb one, even a list. Feel the heating, 633 03:21:04.479 --> 03:21:24.840 relaxing energy spreading into your hands and fingers, becoming relaxing 634 03:21:27.959 --> 03:21:42.159 with each number you hear, going down eight, down to one, 635 03:21:46.479 --> 03:25:57.879 drifting drifting again. Started with eight seven s, just back, 636 03:26:03.079 --> 03:26:09.159 nothing to think about, nothing to do, nothing to say, 637 03:26:13.280 --> 03:26:24.920 and everything just feels calmer. This is your natural state 638 03:26:25.000 --> 03:26:33.440 of being. This is how you just normally feel when 639 03:26:34.040 --> 03:26:38.479 you take away that other stuff. 640 03:26:40.479 --> 03:26:41.399 That we add. 641 03:26:43.000 --> 03:26:54.479 And thinks, like stress and way we're hear o thinking anxiety, tension, 642 03:26:59.159 --> 03:27:05.799 Chimney in about stuff. We take that away, which is 643 03:27:05.879 --> 03:27:08.159 what we do. What we do now. 644 03:27:14.440 --> 03:27:15.159 Be left with. 645 03:27:17.920 --> 03:27:26.399 A real sense of peacefulness which comes to you very 646 03:27:26.520 --> 03:27:40.200 good place because ultimately it's just a feeling, a feeling 647 03:27:41.239 --> 03:27:48.559 and comfort, almost as if you've got inside yourself and 648 03:27:48.719 --> 03:28:05.079 you've found a special place where everything place way film 649 03:28:06.319 --> 03:28:15.719 relaxed and your natural since confd the place where you 650 03:28:16.280 --> 03:28:25.520 will be here where you can accept yourself, when a 651 03:28:28.760 --> 03:28:39.840 place way you're trying to please any adios and place 652 03:28:40.000 --> 03:28:49.719 way you can actually just love yourself. But in some 653 03:28:49.879 --> 03:28:59.360 ways more importantly, you can like yourself, appreciate how you are, 654 03:29:08.239 --> 03:29:10.040 a sense of gratitude. 655 03:29:13.360 --> 03:29:13.799 The air. 656 03:29:22.479 --> 03:29:30.280 That's also a place where you can actually feel the 657 03:29:30.639 --> 03:29:45.920 healing energy soaking into your body. Healing energy soaking into 658 03:29:46.040 --> 03:29:59.920 your body, the healing energy spreads through your veins, try 659 03:30:00.159 --> 03:30:13.280 net each every single part of your body. You start 660 03:30:13.360 --> 03:30:20.280 to realize that actually that healing energy it's not just 661 03:30:20.879 --> 03:30:27.680 entered into your brain, it's become a part of your brain, 662 03:30:32.639 --> 03:30:39.280 and the spinal fluid is now mixed with healing energy, 663 03:30:44.520 --> 03:30:50.799 not just allowing you to feel so much more relaxed 664 03:30:52.840 --> 03:31:04.840 and healthy in this moment, but also you start to 665 03:31:05.040 --> 03:31:14.399 realize that actually, what's happening now without a healing, relaxing 666 03:31:15.520 --> 03:31:23.399 energy spreading through your body is actually changing your life. 667 03:31:28.520 --> 03:31:33.680 It's actually changing the way you're going to feel, not 668 03:31:33.959 --> 03:31:41.319 just now, but tomorrow and the next day. There's your 669 03:31:41.440 --> 03:31:49.479 health improves, not just your physical health beyond mental health. 670 03:31:53.479 --> 03:31:56.600 Things that you used to bother you in the past, 671 03:31:58.600 --> 03:32:04.399 for some reason, no longer have the effect that they 672 03:32:04.639 --> 03:32:18.440 used to because something has changed deep within you. Maybe 673 03:32:18.680 --> 03:32:28.440 things that used to cause you to feel anger no 674 03:32:28.719 --> 03:32:38.680 longer have that power to control you the way they 675 03:32:38.879 --> 03:32:47.639 seem to be able to before. As she realize that 676 03:32:47.840 --> 03:33:00.600 you're the one who decides what affects you. You're the 677 03:33:00.719 --> 03:33:11.360 one who decides to feel relaxed and calm when you 678 03:33:11.719 --> 03:33:26.239 choose to enjoy noticing these natural developments and the healing 679 03:33:28.799 --> 03:33:37.399 continue to grow and improve your life day by day. 680 03:33:43.319 --> 03:33:57.520 Include a coarse serability to relax so much easier, and sleeping. 681 03:34:02.120 --> 03:34:07.799 It's the most natural thing in the world to you 682 03:34:12.319 --> 03:34:20.520 because falling asleep is something that you've done so many times. 683 03:34:21.840 --> 03:34:27.680 In your life, and you know that you were born. 684 03:34:28.959 --> 03:34:35.600 As we all work, with the ability to fall asleep naturally, 685 03:34:40.239 --> 03:34:52.360 born with that ability to just drift off into a deep, 686 03:34:53.600 --> 03:35:05.440 healing sleep. Even when we're kids, sometimes will fall asleep 687 03:35:05.479 --> 03:35:10.360 and we don't even want to try to stay awake. 688 03:35:11.719 --> 03:35:15.399 Maybe it's birthday in the morning, when it's Christmas or 689 03:35:16.280 --> 03:35:19.319 holiday or something I look forward to, I don't want 690 03:35:19.360 --> 03:35:23.920 to go to sleep. But the more we want to 691 03:35:23.920 --> 03:35:33.200 stay awake, the more we just start to drift. And 692 03:35:33.360 --> 03:35:35.799 the more he fights drifting. 693 03:35:36.760 --> 03:35:37.319 We try to. 694 03:35:37.360 --> 03:35:43.399 Stop yourself and drifting asleep, the deeper and strong without 695 03:35:43.559 --> 03:35:54.920 drifting becomes. Because we're born not just with the need 696 03:35:56.239 --> 03:36:05.440 to react deeply and to naturally fall asleep. It's our birthright, 697 03:36:08.799 --> 03:36:19.159 it's part of our DNA, and sometimes as we get 698 03:36:19.239 --> 03:36:30.000 older in life, perhaps at times we have forgotten the 699 03:36:30.280 --> 03:36:46.479 relaxing completely. It's not only a wonderfully pleasant experience, it's 700 03:36:46.520 --> 03:37:06.680 also really easy, very very easy to let go, because 701 03:37:06.760 --> 03:37:07.440 that's what it is. 702 03:37:07.639 --> 03:37:08.120 It's just. 703 03:37:11.680 --> 03:37:23.079 Decided to let go. And when you press the play 704 03:37:23.200 --> 03:37:33.440 button on my recordings, you have given permission for my 705 03:37:33.680 --> 03:37:42.840 voice to election. When you press that play button, you 706 03:37:42.959 --> 03:37:54.440 have given me permission for my words to effect in 707 03:37:54.600 --> 03:38:11.319 a positive only a positive way, opening up your mind 708 03:38:13.200 --> 03:38:33.959 to useful and healing suggestions. They can have such an 709 03:38:34.040 --> 03:38:46.319 amazing effect on how you feel right now, as well 710 03:38:49.079 --> 03:38:56.920 as those changes that continue long after the recording ends. 711 03:38:58.680 --> 03:39:07.799 Those changes within you to continue to flourish and grow, 712 03:39:12.360 --> 03:39:26.680 transforming your life in positive, beautiful way, allowing you to 713 03:39:27.079 --> 03:39:32.959 move forward in your life in the direction. 714 03:39:32.840 --> 03:39:34.239 That you choose. 715 03:39:35.479 --> 03:39:52.680 For yourself. This feeling, this feeling that you can experience 716 03:39:53.719 --> 03:40:16.719 a safety, comfort, calmness, This feels so nice, such a 717 03:40:17.040 --> 03:40:32.360 healthy place to be, and that postility grows within you 718 03:40:38.200 --> 03:40:50.479 in every day moving forward, you had to find that 719 03:40:52.200 --> 03:41:04.120 you're all relaxed physically and in your mind it's all relaxed. 720 03:41:08.000 --> 03:41:13.239 And it's not that you're thinking slower. It's just that 721 03:41:13.360 --> 03:41:21.319 your mind would be less to knockdown with unnecessary negativity 722 03:41:25.280 --> 03:41:36.280 because from now on, your mind rejects negativity. Now you're 723 03:41:36.360 --> 03:41:47.399 going to start noticing when negativity arises. You can just 724 03:41:47.520 --> 03:42:02.479 say stop, stop and then negativity turn around and believe 725 03:42:02.760 --> 03:42:29.760 your life stop and that negativity would disappear. And did 726 03:42:29.840 --> 03:42:37.600 you notice that you feel way more laxed than you 727 03:42:37.840 --> 03:42:53.239 probably expected. You can now congratulate yourself because you are 728 03:42:53.680 --> 03:42:59.639 the person that has done this. You are the one 729 03:43:00.319 --> 03:43:08.639 that's opened your mind up to the simple face. You 730 03:43:08.920 --> 03:43:14.239 can feel more relaxed in your body and in your mind. 731 03:43:20.440 --> 03:43:26.360 You've opened your mind up to the birthright of being 732 03:43:26.399 --> 03:43:43.280 able to just fall asleep easily when you choose. And 733 03:43:43.360 --> 03:43:50.360 that's a nice feeling. Don't you think it feels nice? 734 03:43:50.479 --> 03:44:00.479 Doesn't it? To feel calm when they healing energies breading 735 03:44:00.639 --> 03:44:13.159 through your body in your mind, to spend time a 736 03:44:13.360 --> 03:44:29.840 special place where negativity can no longer enter. Negativity is banned, 737 03:44:30.879 --> 03:44:38.200 it's barred, it's not allowed entry. It doesn't it doesn't. 738 03:44:38.280 --> 03:44:40.399 This doesn't deserve to be here. 739 03:44:40.760 --> 03:44:42.239 It doesn't be long here. 740 03:44:45.959 --> 03:45:00.840 Negativity has no place in your life. She makes room 741 03:45:01.040 --> 03:45:10.319 for all comfort or heathing, or relaxation. 742 03:45:14.479 --> 03:45:15.000 Or peace. 743 03:45:31.920 --> 03:45:57.879 It feels nice, doesn't it? Just echo everything. I'm gonna 744 03:45:57.959 --> 03:46:06.559 count down now twenty down to one. You can continue 745 03:46:06.840 --> 03:46:20.840 to relax, f chees, you can drest to sleep. With 746 03:46:21.000 --> 03:46:33.120 every number, he'll be saved. You can fill twice as relaxed, 747 03:46:36.159 --> 03:46:47.399 or if you choose, you can fill twice sleeping now 748 03:46:52.840 --> 03:48:01.920 twenty ninety, eighteen, seventeen, sixty, fifty four, thirteen thirty to 749 03:48:02.719 --> 03:49:42.200 well eleven ten, nine, eight, seven, six five. It is 750 03:49:42.360 --> 03:49:55.920 your time to just take a break, your time relax 751 03:50:00.159 --> 03:50:12.479 to allow your mind to slow down, to give yourself 752 03:50:12.639 --> 03:50:31.319 permission to take a break from everything. Endure the only 753 03:50:31.520 --> 03:50:38.399 person that can make that decision. You're the only person 754 03:50:38.520 --> 03:50:54.719 that can actually tell your mind just relax, to just 755 03:50:58.399 --> 03:51:11.319 take some time off so that you can focus on 756 03:51:11.440 --> 03:51:18.719 your body, getting to touch me how you feel physically 757 03:51:27.600 --> 03:51:33.959 and in the process of this body scared where you 758 03:51:34.799 --> 03:51:45.239 focus on different parts of your body, those parts that 759 03:51:45.360 --> 03:51:53.600 you focus on and observe, even though you're not purposey 760 03:51:54.840 --> 03:52:02.840 requesting for those parts of your body to acts, it's 761 03:52:02.959 --> 03:52:08.280 kind of expected. You expect when. 762 03:52:08.120 --> 03:52:10.719 You listen to my worst to. 763 03:52:10.920 --> 03:52:25.959 Feel relaxed naturally, because when you're listening to me, your 764 03:52:26.000 --> 03:52:38.280 attention is focused on my words, and as my words 765 03:52:39.239 --> 03:52:49.399 guide you to focus on those parts of your body, 766 03:52:53.200 --> 03:53:15.440 your focus increases, which actually calms you mind. When you 767 03:53:15.719 --> 03:53:39.680 mind calms down, body relaxes than when you body calms down, 768 03:53:45.520 --> 03:54:11.239 might relaxes, started to focus on your body came already, feel. 769 03:54:14.319 --> 03:54:16.040 That he energy. 770 03:54:16.559 --> 03:54:36.719 Spreading through your body, pushing out stress. Attention here all 771 03:54:36.799 --> 03:54:45.440 the parts of your body, bleeding, the skin, bones, your blood, 772 03:54:47.120 --> 03:54:51.920 all of your audience inside your boddy, one of the muscles, 773 03:54:53.360 --> 03:55:01.120 one of the fat of everything. Every when your body 774 03:55:03.360 --> 03:55:05.639 is filled with that healing energy. 775 03:55:13.719 --> 03:55:14.360 Know when your. 776 03:55:14.360 --> 03:55:33.559 Brain fills without healing energy, the feed and comfort relaxation 777 03:55:37.399 --> 03:56:02.920 increases deep by increases in no way your mind starts 778 03:56:03.200 --> 03:56:15.920 to fill perhaps been to rousing because it's not needed, 779 03:56:19.319 --> 03:56:35.559 and it may start to drift if that's what's needed. 780 03:56:38.760 --> 03:56:40.360 So if you're listening to this. 781 03:56:42.440 --> 03:56:46.639 And we need a stately relaxation, that's where you get. 782 03:56:48.879 --> 03:56:50.280 If we need is. 783 03:56:52.000 --> 03:57:01.760 To fall asleep naturally easily, that your mind drifts. That's 784 03:57:01.959 --> 03:57:16.760 also what happened because my pressing out play button on 785 03:57:16.879 --> 03:57:23.799 the podcast and listening to me care of permission your 786 03:57:23.959 --> 03:57:36.639 body and wine in fact give the command to your 787 03:57:36.760 --> 03:57:48.440 body and wine to relax deeply. Want to drift off 788 03:57:48.600 --> 03:57:53.520 to sleep if that's what you want to. 789 03:57:56.920 --> 03:57:57.159 Need. 790 03:58:04.799 --> 03:58:10.440 Im as I focus on different parts of your body, 791 03:58:15.639 --> 03:58:24.959 may start to just drift. When you come back again, 792 03:58:26.239 --> 03:58:31.360 you be talk again, focusing on a different parts of 793 03:58:31.479 --> 03:58:49.200 your body. May I'm just drifting, being realized drifting until 794 03:58:49.280 --> 03:58:57.840 you start drifting to left again to my voice, focusing 795 03:58:59.000 --> 03:59:04.680 what different to your body starts to relax, save dem 796 03:59:09.239 --> 03:59:17.159 because I'm drifted. It's basically already in the sleep. 797 03:59:17.360 --> 03:59:29.399 Soone the more you draft the long you drift, the 798 03:59:29.520 --> 03:59:34.280 long draft ven. 799 03:59:36.120 --> 03:59:39.799 I drifting continues into sleep. 800 03:59:44.799 --> 03:59:46.280 And that's the last. 801 03:59:48.760 --> 03:59:59.360 To when you're time, when you've experienced they about to 802 03:59:59.520 --> 04:00:27.360 sleep defeating slap. It's s stremely pleasant, saccent curtep sleep 803 04:00:37.799 --> 04:00:51.120 feels nice. Termat putting in mind. You feel as you 804 04:00:51.399 --> 04:01:06.440 feel that which is spreading through you. Relax user ex 805 04:01:20.440 --> 04:03:54.639 start facs, shoulders, ships, sis x, fads, spies, spot judy. 806 04:04:00.399 --> 04:04:14.000 Now let's focus again the parts of everybody. Focus at 807 04:04:14.079 --> 04:04:25.079 this time on your forehead. Now on your mouth, your lips, 808 04:04:27.120 --> 04:04:47.000 your time, a hold of your mouth, focusing on your fingers. 809 04:04:52.399 --> 04:04:56.959 Maybe you get move your fingers a little bit. You 810 04:04:57.120 --> 04:05:13.319 can focus on each one intellectually both hands and you 811 04:05:13.399 --> 04:05:19.159 should focus on both of your hands now always seemed 812 04:05:19.200 --> 04:05:29.520 to just melt into one. Maybe your hands started left 813 04:05:29.600 --> 04:05:45.120 hand and asked as if just fixed together. Now focusing 814 04:05:45.280 --> 04:05:46.079 your these. 815 04:05:51.719 --> 04:05:52.319 Just not. 816 04:05:54.200 --> 04:06:57.920 Help your knees well. Second use says, just see the 817 04:06:59.040 --> 04:10:28.440 same secups such ships as famous ts Night said, I 818 04:10:29.360 --> 04:11:28.319 scire By fils Night said, mind fails. Let'sh go, let go, 819 04:11:36.440 --> 04:11:59.760 Let's say go everything, Let's think go, Let's think go. 820 04:12:07.639 --> 04:12:08.159 Le t. 821 04:12:13.200 --> 04:12:36.120 H everything everything. We're gonna start now and like you're 822 04:12:36.200 --> 04:12:38.600 just first of all, just to see yourself. 823 04:12:39.719 --> 04:12:40.559 Lie down. 824 04:12:41.959 --> 04:12:47.559 On that message table, lying on your front. Your head 825 04:12:47.639 --> 04:12:56.040 is supported, your ants are supported, and you feel comfortable, 826 04:12:56.559 --> 04:13:05.399 and the breathing is really easy, and you feel you 827 04:13:05.479 --> 04:13:09.000 feel confident in how you look as well. So there's 828 04:13:09.040 --> 04:13:14.239 none of that issue of body problems or shyness, because 829 04:13:15.319 --> 04:13:22.840 I'm a professional and this is a therapy session, so 830 04:13:23.479 --> 04:13:30.719 none of that stuff matters whatsoever. This is about you. 831 04:13:33.600 --> 04:13:41.159 This is about how you feel, how you can enjoy 832 04:13:42.159 --> 04:13:48.159 that sense of comfort and relaxation that comes from letting 833 04:13:48.280 --> 04:13:54.000 go and allowing my hands and my fingers to relax 834 04:13:54.079 --> 04:14:06.000 you by a message your body. Soone starts off just 835 04:14:06.120 --> 04:14:10.840 by placing my hands on the back of your head, 836 04:14:12.280 --> 04:14:17.639 just gently, just so you can feel my hands feel 837 04:14:17.760 --> 04:14:24.479 like really on you. So you can maybe feel the 838 04:14:24.559 --> 04:14:26.760 warmth of my hands on the back of your head. 839 04:14:30.440 --> 04:14:33.959 With my hands the side of your head, not pressing, 840 04:14:34.079 --> 04:14:40.440 but just holding there very gently, maybe over your ears, 841 04:14:41.000 --> 04:14:43.959 and a little bit on your face, just so you 842 04:14:44.079 --> 04:14:51.920 can feel my hands so you can become accustomed to them. 843 04:15:00.559 --> 04:15:02.520 And now I'll put my hands on the back of 844 04:15:02.639 --> 04:15:09.920 your head again and gently let them slide down on 845 04:15:10.040 --> 04:15:19.399 to the back of your neck. You can feel my 846 04:15:19.639 --> 04:15:29.200 hands generally stroke in the back of your neck and 847 04:15:29.440 --> 04:15:35.920 start with just so you can get used to the 848 04:15:37.600 --> 04:15:41.239 the feeling of my hands on your skin, get accustomed 849 04:15:41.319 --> 04:15:50.239 to realize that you're safe, it's all good, it's all fine. 850 04:15:56.639 --> 04:16:00.440 And I want to start gently message in the source 851 04:16:00.680 --> 04:16:16.479 in the back of your neck with both hands. And 852 04:16:16.600 --> 04:16:22.840 this is a very trusting situation really, because our next 853 04:16:22.959 --> 04:16:28.280 is so fragile. To have someone have their hands around 854 04:16:28.360 --> 04:16:33.479 your neck in that way and sometimes be problematic for people, 855 04:16:34.719 --> 04:16:39.200 which is why messages are quite good, because it allows 856 04:16:39.239 --> 04:16:53.520 you to relax and get in touch with trust, to 857 04:16:53.600 --> 04:17:06.159 feel peaceful and calm. There's a massage the side of 858 04:17:06.280 --> 04:17:14.159 your neck, gently moving from the bottom of your neck. 859 04:17:15.879 --> 04:17:18.399 It would be sort of near where your shoulders start. 860 04:17:18.440 --> 04:17:25.479 I guess all the way up to your jaw is 861 04:17:25.959 --> 04:17:31.719 kind of area the side of your neck. Of course, 862 04:17:31.760 --> 04:17:34.239 it's a lot longer than the front of your neck. 863 04:17:47.280 --> 04:17:54.360 And massage in the back of your neck, especially that 864 04:17:54.600 --> 04:18:04.000 area where perhaps we hold tension, and there's that area's message. 865 04:18:04.399 --> 04:18:08.440 You can actually feel a sense of release in the 866 04:18:08.520 --> 04:18:16.719 back of your neck. Maybe you can breathe it out 867 04:18:16.760 --> 04:18:22.479 as well, not just how it feels, Notice how you feel. 868 04:18:32.360 --> 04:18:36.000 They're moving down to that area between your neck and 869 04:18:36.040 --> 04:18:46.159 your shoulders, that musty area, starting to message that area 870 04:18:46.280 --> 04:18:51.399 on both sides. This would be the area that a 871 04:18:51.479 --> 04:18:53.559 lot of people would message if they were going to 872 04:18:53.639 --> 04:18:59.440 give you like a shoulder message. Even that's not technically 873 04:18:59.559 --> 04:19:02.440 the shoulder, but it's a sort of muscles that lead 874 04:19:02.520 --> 04:19:08.879 to the shoulders from the neck and again that can 875 04:19:09.000 --> 04:19:15.680 hold a tension and stress, and when massaged sometimes a 876 04:19:15.799 --> 04:19:23.120 nice deep message is useful, and you decide how deep 877 04:19:23.799 --> 04:19:41.360 that message is. Just allow my knuckles just to dig 878 04:19:41.440 --> 04:19:49.719 in to get to those muscles and to really relaxed 879 04:19:52.479 --> 04:20:10.159 all the time being firm yet gentle with and just 880 04:20:10.399 --> 04:20:19.239 striking down the area to your actual shoulders, moving to 881 04:20:19.440 --> 04:20:30.280 the muscles of your shoulders, and maybe initially just pulling 882 04:20:30.399 --> 04:20:34.319 up the shoulders a little bit off the table, just 883 04:20:34.399 --> 04:20:38.000 to give you a little bit of a stretch of 884 04:20:38.159 --> 04:20:47.079 very gently you've got the muscles at the front of 885 04:20:47.159 --> 04:20:59.159 your shoulders the side of the bank. Again, this is 886 04:20:59.239 --> 04:21:02.959 the part of thing can really take quite a bit 887 04:21:03.000 --> 04:21:11.159 of pressure, quite a bit of needed if if you 888 04:21:11.280 --> 04:21:19.440 wish to really release the tension to really get into 889 04:21:19.559 --> 04:21:27.399 those muscles and play your fingers in there. You feel 890 04:21:27.559 --> 04:21:38.040 really nice sometimes just being stroked gently, being massaged quite strongly, 891 04:21:41.760 --> 04:21:51.159 you cannot be beneficial to the real oxlation with the 892 04:21:51.239 --> 04:22:04.719 muscles in your shoulders. Now, as you move down your arms, 893 04:22:11.319 --> 04:22:14.840 god in one arm at a time, Starting with your 894 04:22:15.000 --> 04:22:25.239 right arm. What I do is I just lift your 895 04:22:25.360 --> 04:22:28.159 arm up, just hold it to the side of you 896 04:22:31.399 --> 04:22:37.799 the words to be attached, and I just message the 897 04:22:37.920 --> 04:22:50.719 tops of your arms all the way down to your 898 04:22:50.920 --> 04:23:17.399 forearms into your wrists. Gently massage in the parts, the 899 04:23:17.600 --> 04:23:24.360 softer part, which is the underpart of the arm, which 900 04:23:24.559 --> 04:23:29.479 leads to the crease in your rowbo the inside. It's 901 04:23:29.639 --> 04:23:47.319 much more sensitive skin. Sometimes just having that stroked feel 902 04:23:47.440 --> 04:24:04.079 really nice, pleasurable and relaxing. Now moving down to your 903 04:24:04.200 --> 04:24:16.959 right hand, just holding your hand in both of my hands, 904 04:24:22.879 --> 04:24:29.399 just pressing gently on the back of your hand, stretching 905 04:24:29.559 --> 04:24:40.639 your fingers ever slightly at the same time pressing down 906 04:24:40.719 --> 04:24:53.920 and massaging each finger, and then starting to massage the 907 04:24:54.120 --> 04:25:06.760 palms and the hand. Just turning the hand gently, stretching 908 04:25:06.879 --> 04:25:15.879 it gently, and actually have in your hand held. It 909 04:25:15.920 --> 04:25:22.760 can really be an emotional experience sometimes even if it 910 04:25:22.959 --> 04:25:28.600 is a stranger, someone you don't know very well, like 911 04:25:28.760 --> 04:25:35.719 a massage person or a therapist. Maybe because it's intimate, 912 04:25:43.399 --> 04:25:56.319 they can feel nice, you can feel safe. As I 913 04:25:56.440 --> 04:26:05.360 put that right arm back down where it was, do 914 04:26:05.520 --> 04:26:17.239 the same with your left ard, thankfully the same. Massagy 915 04:26:17.680 --> 04:26:28.000 the muscles, and you are way down, dear rest striking 916 04:26:28.040 --> 04:26:37.559 the inside of your own just being gentle or as 917 04:26:37.799 --> 04:26:51.280 firm as you require, and then massaging your left hand, 918 04:26:57.879 --> 04:27:07.840 stretching the fingers, gently massaging the pam with your left hand. 919 04:27:20.079 --> 04:27:48.920 You feel so so relaxing, psycumpeting. I'll just rest your 920 04:27:49.040 --> 04:28:02.959 left arm back down the starts. That's your back, the 921 04:28:03.120 --> 04:28:14.639 biggest part of your body, starting at the top, starting 922 04:28:14.719 --> 04:28:18.200 again where you would have been, the area at the 923 04:28:18.360 --> 04:28:26.600 top between your shoulders your neck, going back, massage in the. 924 04:28:26.719 --> 04:28:38.600 Area again, but this time moving downwards, making it downward. 925 04:28:38.760 --> 04:28:46.639 Stroke to the middle of it back, working for me 926 04:28:47.079 --> 04:28:57.760 outside inwards, massaging that you're back, but the outside of 927 04:28:57.879 --> 04:29:16.079 your back parts were arms will maybe rest against almost 928 04:29:18.239 --> 04:29:30.760 the path that connects your front to your back. Just 929 04:29:31.000 --> 04:29:39.399 massaging down firmly but gently, as firm as you want, 930 04:29:42.920 --> 04:29:47.479 moving down and moving across the little bed, move all 931 04:29:47.479 --> 04:29:53.719 the way down again, be very gentle, you firm as 932 04:29:53.840 --> 04:30:05.479 you cheers. Eventually even get to the spine. We can 933 04:30:05.600 --> 04:30:10.440 message the muscles and either side of your spine from 934 04:30:10.520 --> 04:30:16.120 the top of your neck or the way down to 935 04:30:16.239 --> 04:30:25.040 your lower back. You can do that a few times. 936 04:30:28.079 --> 04:30:34.799 Sometimes people would use the knuckle or the you know, 937 04:30:35.000 --> 04:30:39.760 the two fingers. Just go your side of the spine 938 04:30:41.040 --> 04:30:44.760 almost just push down. You're all the way down to 939 04:30:44.879 --> 04:30:52.840 the bottom of the spine, each time releasing tension and 940 04:30:53.120 --> 04:31:02.120 opening up the body, stretching your body so that you 941 04:31:02.399 --> 04:31:20.600 feel more relaxed but at the same time rejuvenated. And 942 04:31:20.760 --> 04:31:24.120 now I'm going to move to one side, to your 943 04:31:24.200 --> 04:31:33.280 right side, and from the bottom of your lips to 944 04:31:33.440 --> 04:31:41.520 your pelvis, we're gonna message that area of your Back'll 945 04:31:41.639 --> 04:31:45.319 stretch over the other side and I'll pull the muscles 946 04:31:45.920 --> 04:31:52.120 gently and massage. Will push from one end that side 947 04:31:52.280 --> 04:31:56.200 or way to my side to the middle of the 948 04:31:56.319 --> 04:32:01.959 fact to where your spine is. Arge that side of 949 04:32:02.040 --> 04:32:09.479 your swine the opposite side are outstanding. It's almost like 950 04:32:09.600 --> 04:32:16.719 you needing bread. There's that big area which is firm, 951 04:32:17.520 --> 04:32:26.639 yet lots of there to message. Potentially one of the 952 04:32:26.719 --> 04:32:33.319 most important places to actually have a message because you 953 04:32:33.680 --> 04:32:39.840 really feel it, really feel the release and the pleasure 954 04:32:41.200 --> 04:32:48.440 of having your lower back massage. It releases so much 955 04:32:48.959 --> 04:32:57.319 from your body that's not useful starting a heathen process 956 04:32:59.000 --> 04:33:11.720 which will continue long after this recording is over. The 957 04:33:11.919 --> 04:33:15.799 messaging this part of your body notly feels really good 958 04:33:16.520 --> 04:33:21.560 for you. It's actually fun to do because it is, 959 04:33:22.119 --> 04:33:27.119 as I said, like kneading bread, it's a part that 960 04:33:27.200 --> 04:33:32.400 you can really get hold of and really massage deeply. 961 04:33:34.680 --> 04:33:44.880 If that's your choice. They're are going to move over 962 04:33:45.000 --> 04:33:47.279 to the other side of your body and do the 963 04:33:47.439 --> 04:33:59.240 same with the opposite part of your lower back. Kneading 964 04:33:59.439 --> 04:34:07.959 and message from your side or way to the middle 965 04:34:08.000 --> 04:34:16.360 of your back where your spine is pressing and needing 966 04:34:21.599 --> 04:34:26.959 firm and gentle at the same time. It feels so 967 04:34:27.759 --> 04:34:40.919 releasing this mixture of pleasure, comfort, release, calmness, relaxation or 968 04:34:41.080 --> 04:34:51.439 mixed together. Plus there's that feeling from your stomach because 969 04:34:51.479 --> 04:34:56.240 it's being stretched. Even though you're in your stomach now 970 04:34:56.880 --> 04:35:00.279 you can feel it being stretched because that the whole 971 04:35:00.360 --> 04:35:11.840 area is connected to your stomach. Now we're gonna move 972 04:35:12.159 --> 04:35:16.959 or move further up to your top of your body, 973 04:35:17.599 --> 04:35:25.360 and we did the same this time, starting with the 974 04:35:25.560 --> 04:35:31.520 upper back. Put my hands forward over and massive massage 975 04:35:31.599 --> 04:35:38.479 in that area up to your spine, from the side 976 04:35:38.560 --> 04:35:42.759 of your body up to your spine to someone at 977 04:35:42.799 --> 04:35:49.919 the message area the muscle tissue wherever fatty tissue even 978 04:35:50.439 --> 04:35:55.319 will be possibly from your chest because it's all connected. 979 04:35:55.439 --> 04:36:01.840 The chest and the back connect together. I'm going to 980 04:36:01.880 --> 04:36:06.880 be massaging and just pulling some of that skin from 981 04:36:06.919 --> 04:36:16.000 your side up. The massage in the area of your 982 04:36:16.119 --> 04:36:24.560 upper back all the way into your spine, and then 983 04:36:24.599 --> 04:36:27.360 I'll move down a bit and I'll continue with the 984 04:36:27.479 --> 04:36:30.159 middle of your back and doing exactly the same thing. 985 04:36:34.000 --> 04:36:47.560 There's gentle or as deep as you choes. Now, I'll 986 04:36:47.639 --> 04:36:51.720 move or the other side again and do the exact 987 04:36:51.919 --> 04:36:55.639 same thing with the top of your back on the 988 04:36:55.720 --> 04:37:04.439 other side from m hmm, pretty much underneath your arm, 989 04:37:04.520 --> 04:37:17.720 are you really to your spine, and then continue in 990 04:37:17.840 --> 04:37:24.759 that all the way down including below you're the middle 991 04:37:24.759 --> 04:37:41.599 of your back. Now, how can I go to your thighs, 992 04:37:42.880 --> 04:37:48.360 the backs of your thighs and the size of your thighs, 993 04:37:52.639 --> 04:38:01.599 starting with your right leg and lesage the back and 994 04:38:01.720 --> 04:38:10.240 the side of your thighs gently and firmly. There's a 995 04:38:10.360 --> 04:38:13.759 lot of muscles there. It's an area that can be 996 04:38:13.919 --> 04:38:18.159 very tense at times and maybe needs a little bit 997 04:38:18.240 --> 04:38:21.840 more pressure than the rest of the body that's up 998 04:38:21.959 --> 04:38:28.840 to you. You can gently stroke. 999 04:38:28.520 --> 04:38:29.200 The back. 1000 04:38:31.799 --> 04:38:36.200 Of your legs where you know, opposite your knee joints 1001 04:38:37.479 --> 04:38:50.400 or underneath your knee joint very sensitive, gentle area, and 1002 04:38:50.759 --> 04:38:58.119 working down to your calf muscles. Massage in your calf 1003 04:38:58.240 --> 04:39:12.919 muscles thorough and deeply if you choose, using both hands fingers, 1004 04:39:13.479 --> 04:39:26.720 digging deep to your ankles at the back of your 1005 04:39:27.680 --> 04:39:33.680 back of your ankles. Just generally message in that area, 1006 04:39:39.159 --> 04:39:45.319 maybe left in the leg and stretching a little bit. 1007 04:39:55.479 --> 04:40:10.799 Moving to the right foot, massage the bottom of your 1008 04:40:10.880 --> 04:40:25.080 feet and the size of your feet. You can't leeper 1009 04:40:26.080 --> 04:40:37.560 firm enough so they don't go. Just allow the pleasure 1010 04:40:37.639 --> 04:40:43.159 that you get from heaving your feet message to just 1011 04:40:43.360 --> 04:40:52.240 overtake you as I continue to message your feet, the 1012 04:40:52.360 --> 04:41:02.639 bottoms of your feet, the side your arches are. You 1013 04:41:02.880 --> 04:41:05.840 put a lot of pressure into your heel and it 1014 04:41:06.040 --> 04:41:10.959 feels amazing, Yet the arches need to be a bit 1015 04:41:11.040 --> 04:41:22.759 more gentle. Stretching your toes gently and massage in the 1016 04:41:22.880 --> 04:41:30.919 bottoms of your toes with my fingers, each one individually, 1017 04:41:39.360 --> 04:41:43.200 moving over to the left leg to do exactly the 1018 04:41:43.319 --> 04:41:53.680 same thing. Starting at the top of the thighs, work 1019 04:41:53.720 --> 04:41:58.200 in the back of the thighs and the sides. Massage 1020 04:41:58.279 --> 04:42:08.000 and deeply and gently the whole area, working all the 1021 04:42:08.040 --> 04:42:21.200 way down. This is an area that maybe you could 1022 04:42:21.400 --> 04:42:30.400 like to spend more time relaxing the message. Perhaps if 1023 04:42:30.439 --> 04:42:35.319 you wanted, I could make a future recording on spend 1024 04:42:35.400 --> 04:42:44.319 more time on one particular area. As she moved down 1025 04:42:47.240 --> 04:43:07.840 to calf muscles. Massagy of calf muscles, and gently down 1026 04:43:10.279 --> 04:43:19.680 Drinkle into your feet, passage backs of your feet, bounds 1027 04:43:19.720 --> 04:43:28.680 of your feet, stretching your toes and massage in each 1028 04:43:28.880 --> 04:43:37.959 tone individually that feeling of pleasure and release. The experience 1029 04:43:38.159 --> 04:43:44.799 when you're having your feet and massaged feels creating good. 1030 04:43:56.560 --> 04:44:04.319 Now she turned over in your mind, laying on your back, 1031 04:44:11.840 --> 04:44:25.400 She's gonna start again your neck area, in your shoulders, 1032 04:44:29.439 --> 04:44:40.159 just to get back in touch with that area. Lets 1033 04:44:40.200 --> 04:44:52.479 you move up. I can clean my hands but little afresh, 1034 04:44:53.240 --> 04:45:02.639 because now I'm gonna message your face gently, starting off 1035 04:45:02.720 --> 04:45:16.080 with your forehead. Your eyes are closed, Just stretch your 1036 04:45:16.240 --> 04:45:27.200 eyes a little bit, pushing up with your eyegrounds, just 1037 04:45:27.439 --> 04:45:40.680 messaging around your scalp, massaging down your cheeks, around your ears, 1038 04:45:43.840 --> 04:45:57.040 into your cham chimply the sides of your neck chin. 1039 04:46:08.360 --> 04:46:15.400 They just move it down, trying your back down to 1040 04:46:15.479 --> 04:46:23.200 your chest, starting put messide in the very tap of 1041 04:46:23.279 --> 04:46:41.639 your chest. The collarbone is inside of the columbine. They 1042 04:46:41.880 --> 04:46:54.279 just asside in the hole of the chest. Move the 1043 04:46:54.479 --> 04:47:08.040 chest around because it's quite a large area. You can 1044 04:47:08.200 --> 04:47:16.200 move from one side to the next, moving my heads 1045 04:47:18.880 --> 04:47:29.479 underneath pretty much, rer arms on, stretching up, stretching some 1046 04:47:29.639 --> 04:47:37.479 of the muscles of your back in the process, moving 1047 04:47:37.599 --> 04:47:58.639 up have your chest and then moving down again. Then 1048 04:47:58.840 --> 04:48:04.599 lawer my hands to just massage gently and slide down 1049 04:48:05.919 --> 04:48:10.840 towards your stomach, starting in the middle of your chest, 1050 04:48:14.240 --> 04:48:20.840 and then gradually my head's moving apart and a massage 1051 04:48:20.919 --> 04:48:30.439 and sliding at the same time, moving down to just 1052 04:48:30.560 --> 04:48:46.080 blow your red cage, moving down, then massaging up again, 1053 04:48:48.880 --> 04:48:56.759 giving your chest all the attention and it needs to 1054 04:48:56.959 --> 04:49:09.159 film completely relax. Remember I'm also you're going to be 1055 04:49:09.279 --> 04:49:15.319 focusing on your sides as well, an area that really 1056 04:49:15.599 --> 04:49:23.159 doesn't get much attention, that feels really good when it's massaged. 1057 04:49:28.080 --> 04:49:32.080 Just stroking my hands down the sides of your body. 1058 04:49:35.880 --> 04:49:39.279 Just blow your arms all the way down to your hips. 1059 04:49:48.919 --> 04:49:54.959 Now move into your stomach area. I'm gonna stand on 1060 04:49:55.040 --> 04:49:57.599 one side of you like I did when I did 1061 04:49:57.680 --> 04:50:06.680 your lower back, a similar process, just stretching the muscles 1062 04:50:06.720 --> 04:50:20.360 from the side, gently massaging from one side to the next. 1063 04:50:22.639 --> 04:50:23.119 Move in. 1064 04:50:25.680 --> 04:50:29.880 The whole area from blow your ribs all the way 1065 04:50:29.959 --> 04:50:40.799 down to blow your belly button, and then move around 1066 04:50:40.919 --> 04:50:51.159 to the outside of you and repeat that process of 1067 04:50:51.560 --> 04:51:04.159 relaxing deeply, calmly. You feel the loose, You feel free. 1068 04:51:06.680 --> 04:51:11.479 There's something about having your stomach message. It's different from 1069 04:51:11.599 --> 04:51:19.240 any other parts because we do have a tendency fold 1070 04:51:19.360 --> 04:51:24.119 in a different kind of stress in your stomach that 1071 04:51:24.240 --> 04:51:32.680 we may not be aware of. There's an old message 1072 04:51:32.759 --> 04:51:40.360 your stomach. In front of your stomach, they can circles 1073 04:51:41.799 --> 04:51:51.000 around your belly bottom, the thing going the other way around. 1074 04:51:57.560 --> 04:52:04.119 There's a gentleness and of freedom comes from feeling how 1075 04:52:04.200 --> 04:52:14.360 you're feeling as a Now moved down the tops of 1076 04:52:14.439 --> 04:52:21.479 your thighs, muscles, massage in them. I can do this 1077 04:52:22.479 --> 04:52:30.720 to your legs at the same time, pressing down, massaging 1078 04:52:31.200 --> 04:52:36.799 deeply those muscles in your thighs, the front of your thighs, 1079 04:52:42.200 --> 04:52:47.759 and moving down to your knees, gently massaging your knees, 1080 04:52:53.040 --> 04:52:59.119 Sliding down your shins, put pressure on either side of 1081 04:52:59.200 --> 04:53:12.240 your shin gently softly but firmly, moving down to your ankles, 1082 04:53:17.200 --> 04:53:26.880 stroking the tops of your feet, and then with each 1083 04:53:28.200 --> 04:53:33.639 foot in each hand, just gently messaging the whole of 1084 04:53:33.720 --> 04:53:42.479 the foot, the top, the bottom, your heel, your ankle, 1085 04:53:43.360 --> 04:53:54.400 your toes, massage in every part of your feet. It 1086 04:53:54.599 --> 04:54:00.639 feels so good to still let go and enjoy it process, 1087 04:54:06.279 --> 04:54:25.159 enjoy fear so deeply relaxed, so much comfort them, so 1088 04:54:25.360 --> 04:54:41.840 many feelings be come just from touching your skin, and 1089 04:54:42.080 --> 04:54:48.439 you can just lie there as long as you choose, 1090 04:54:52.439 --> 04:55:11.840 enjoying the feeling of deep comfort being massaged idly, enjoy 1091 04:55:15.479 --> 04:55:37.360 the depay. And all we're gonna do is, Bluy, have 1092 04:55:37.560 --> 04:55:55.919 some candles in your mind. There're gonna be a hundred candles, 1093 04:56:03.080 --> 04:56:08.840 and you're going to blow each one out individually, one 1094 04:56:09.240 --> 04:56:16.639 by one, starting at one hundred. As I count down 1095 04:56:21.919 --> 04:56:29.200 my way down to one, and each time I say 1096 04:56:29.400 --> 04:56:38.279 the number, you can imagine that candle in front of you, 1097 04:56:42.200 --> 04:56:51.240 and I'd like you to actually physically generally blow that 1098 04:56:51.439 --> 04:57:06.279 candle out, just so it's not big blows, just a gentleman, 1099 04:57:10.520 --> 04:57:19.959 and that candle will extinguish. And then I'll say the 1100 04:57:20.080 --> 04:57:27.200 next number. As we move down, then you can just 1101 04:57:31.000 --> 04:57:40.000 plow that one out as well. And as we move 1102 04:57:40.400 --> 04:57:51.400 down the numbers, you'll find yourself feeding more, more relaxed, 1103 04:57:54.319 --> 04:57:59.759 and if you need to sleep, it'll also find yourself 1104 04:58:00.159 --> 04:58:15.880 coming incredibly tired, sleepy. In fact, you may struggle to 1105 04:58:16.000 --> 04:58:28.919 blow out all one hundred of these candles as you 1106 04:58:30.080 --> 04:58:57.000 feel more and more deeply relaxed, more and more deeply tired, 1107 04:59:01.319 --> 04:59:09.159 And the further you go down, the more your mind 1108 04:59:10.959 --> 04:59:23.240 starts to drift. You may find that you stop listening 1109 04:59:23.520 --> 04:59:36.080 to me after a while. And even though that may 1110 04:59:36.159 --> 04:59:44.840 be background sounds where you are, you'll be aware of 1111 04:59:44.959 --> 05:00:04.360 those sounds at the moment you may start just won't 1112 05:00:04.479 --> 05:00:23.959 even notice them at all because they're unimportant. Where I am, 1113 05:00:26.560 --> 05:00:31.240 I've got the sounds of the birds. It's all Horrist 1114 05:00:31.360 --> 05:00:38.880 the pigeon and likes to say I love sometimes. And 1115 05:00:39.080 --> 05:00:47.680 there's the old play that goes by, maybe traffic and 1116 05:00:49.080 --> 05:01:02.439 trains in the distance. No, that's see is important whatsoever. 1117 05:01:08.360 --> 05:01:24.520 Candles who blow outs less important anything is candles, blow outs. 1118 05:01:28.599 --> 05:01:50.799 The fir seemed to away sounds, general date, days, stuff 1119 05:01:52.439 --> 05:01:59.959 seems to just away on itslf. 1120 05:02:05.319 --> 05:02:06.720 She fell. 1121 05:02:09.759 --> 05:02:32.240 Calm with every candle you blowouts died in the next number, 1122 05:02:35.040 --> 05:02:44.560 did you hear me say? And then you blot that 1123 05:02:44.919 --> 05:02:45.680 candle out? 1124 05:02:46.599 --> 05:02:46.759 Too? 1125 05:02:54.880 --> 05:03:18.159 So easy, so simple. You get a start by introducing 1126 05:03:18.360 --> 05:03:19.400 the first. 1127 05:03:20.720 --> 05:03:36.959 Candle, some hundred, first candles one hundred. 1128 05:03:41.880 --> 05:03:57.279 When you blow that candle out, you'll find immediately light. 1129 05:03:59.159 --> 05:04:11.279 Change now, as well as a real. 1130 05:04:11.319 --> 05:04:42.560 Sense of positivity, crying, living in Relaxationdo sleepiness expanded starting 1131 05:04:49.759 --> 05:05:33.720 one hundred A back, Can't Now nineteen nine, Canned ninety 1132 05:05:34.840 --> 05:06:37.360 eight seven, I. 1133 05:07:12.279 --> 05:07:34.200 Che che. 1134 05:08:05.880 --> 05:11:12.759 Nine two three night, I do not wait eight eight 1135 05:11:58.319 --> 05:14:11.919 eight nine five eight it. 1136 05:15:19.840 --> 05:17:11.360 Shhhh set. 1137 05:17:10.159 --> 05:18:03.680 Seventy, can do seventy eight, seventy seven, Can seventy six, 1138 05:18:22.119 --> 05:20:24.400 seventy five, Canto seventy four, can st and sixty one seventeen, 1139 05:20:47.639 --> 05:21:46.959 sixty nine, capt sixty nights, candle, sixty seven, candle, sixty five, candle. 1140 05:21:51.919 --> 05:22:52.200 Sixty four, candle sixty four, candles sixty three, candle sixty 1141 05:22:54.599 --> 05:26:01.720 sixty sixty fifty nine and fifty eight fifty six, fifty 1142 05:26:02.639 --> 05:26:52.479 five candle fifty four handle fifty. 1143 05:26:53.680 --> 05:27:16.520 Three, fifty. 1144 05:27:40.840 --> 05:28:14.759 Fifty to. 1145 05:28:55.279 --> 05:29:52.159 Fifteen fifty four nine. 1146 05:30:00.880 --> 05:30:28.680 Shhhhhhhhhh foot eight. 1147 05:31:10.200 --> 05:36:56.520 Footies fourties five yes four at cant thirty seven, cantle 1148 05:36:58.959 --> 05:43:38.759 thirty sirty three two nine twenty eight joint seven giwenty six, 1149 05:44:25.479 --> 05:47:12.599 wait five, contest it act. 1150 05:47:52.759 --> 05:50:46.319 Wait six, Sat. 1151 05:50:44.080 --> 05:50:45.240 Six stay. 1152 05:51:02.720 --> 05:55:59.520 Sh nine. 1153 05:56:03.479 --> 06:02:29.080 S can or let go of all of those thoughts, worries, 1154 06:02:29.360 --> 06:02:35.479 concerns about the past, thoughts about the future, and even 1155 06:02:36.959 --> 06:02:41.319 things you've been thinking about today. Just let it all 1156 06:02:41.400 --> 06:02:47.599 go because none of it is useful in this moment. 1157 06:02:52.520 --> 06:03:07.919 This is your opportunity to just focus on feeling relaxed, 1158 06:03:12.200 --> 06:03:18.599 allowing yourself to get in touch with that natural sense 1159 06:03:20.720 --> 06:03:28.840 of peace that we all have within us. It's available 1160 06:03:28.919 --> 06:03:33.759 for everyone. It just sometimes takes a little bit of 1161 06:03:33.880 --> 06:03:41.319 effort to set up the right time and place in 1162 06:03:41.560 --> 06:03:47.680 order for you to just let go. Because what you 1163 06:03:48.000 --> 06:03:55.759 do decide to let go and relax, that's what your 1164 06:03:55.799 --> 06:04:04.520 body starts to do because you've chosen. You've chosen to 1165 06:04:05.000 --> 06:04:12.080 just allow your body to unwind and your mind starts 1166 06:04:12.159 --> 06:04:19.639 to slow down, and it's a nice feeling. It's a 1167 06:04:19.759 --> 06:04:23.959 nice feeling at the beginning just to know that you 1168 06:04:24.479 --> 06:04:35.080 have chosen to decide to relax deeply because you've made 1169 06:04:35.119 --> 06:04:44.000 that decision your body or just fallow suit, because sometimes 1170 06:04:44.200 --> 06:04:48.959 all the muscles in your body need is just permission 1171 06:04:49.200 --> 06:04:57.919 from you to relax. Because so often we're busy with 1172 06:04:58.599 --> 06:05:02.360 going from here to the we're walking around and we're 1173 06:05:02.439 --> 06:05:10.360 doing stuff, and the body doesn't have any time space 1174 06:05:11.799 --> 06:05:18.759 to really relax deeply. So it kind of waits for 1175 06:05:18.959 --> 06:05:28.200 you to lead the way, waits for your permission. And 1176 06:05:28.319 --> 06:05:35.119 when you do give your permission, you give the say. 1177 06:05:35.240 --> 06:05:41.599 So when you say okay, it's time for your body 1178 06:05:43.240 --> 06:05:52.200 to let go completely, relax totally, your body just follows 1179 06:05:55.360 --> 06:06:05.080 somewhere like a breath of relief. Ah can relax have 1180 06:06:05.360 --> 06:06:10.000 feeling at the end of the day, very physical day 1181 06:06:10.159 --> 06:06:13.840 that you may experience in the past. But you get 1182 06:06:13.959 --> 06:06:17.799 home and you just sit down in a chair, maybe 1183 06:06:17.840 --> 06:06:24.279 you kick your shoes off and feels so nice. I 1184 06:06:24.400 --> 06:06:28.439 know that you don't have to get up again for 1185 06:06:28.479 --> 06:06:31.919 a little while at least if you choose, you can 1186 06:06:32.080 --> 06:06:37.279 just sit there for maybe an hour to have feels 1187 06:06:40.439 --> 06:06:49.360 blissenal and just by sitting down like that, your body 1188 06:06:49.560 --> 06:06:55.000 knows that it's time to relax. Your body has been 1189 06:06:55.119 --> 06:07:01.680 given permission from you because it's a mine it in 1190 06:07:01.799 --> 06:07:12.880 your mind. You're prepared to let go of everything and 1191 06:07:13.799 --> 06:07:22.200 just completely allow the stress of your body to evaporate. 1192 06:07:25.919 --> 06:07:40.319 Any tensions can just gradually vanish. It's almost like magic, really, 1193 06:07:45.919 --> 06:07:52.919 because that sense of relaxation in your body, it's a 1194 06:07:53.080 --> 06:07:59.479 very natural state. It's not something unusual. It may feel 1195 06:07:59.599 --> 06:08:03.319 unusual when you first start to relax. You if you 1196 06:08:03.439 --> 06:08:08.680 have really spent a lot of time focusing and giving 1197 06:08:08.759 --> 06:08:13.959 yourself this space to let go completely and relax, they 1198 06:08:14.159 --> 06:08:21.880 seem the most alien, but it isn't. It's actually the 1199 06:08:22.080 --> 06:08:28.799 most natural thing in the world to lego completely, to 1200 06:08:28.959 --> 06:08:39.240 relax totally, the most natural thing in the world to 1201 06:08:39.400 --> 06:08:51.880 allow yourself to feel really calm in your mind. And 1202 06:08:52.040 --> 06:09:00.200 it is almost like a literal unwinding. It's like it's 1203 06:09:00.240 --> 06:09:09.080 a button and all the tension just releases. It's like 1204 06:09:09.240 --> 06:09:12.759 a wheel like a cog by the inside of the 1205 06:09:12.880 --> 06:09:17.000 clock just untwinding and you so sh I could see 1206 06:09:17.200 --> 06:09:22.680 that the little wind up not that's used, just going 1207 06:09:22.840 --> 06:09:29.439 the opposite way, the ugus to wind it up and 1208 06:09:29.599 --> 06:09:38.720 the energy that primetic stress for energy gradually winding down, 1209 06:09:40.000 --> 06:09:47.319 losing its power losing its strength, there's a sense of 1210 06:09:47.479 --> 06:09:59.240 relaxation becomes stronger and deeper, and you may find the 1211 06:10:00.119 --> 06:10:10.159 the next you feel your minds starts to wander. Maybe 1212 06:10:10.360 --> 06:10:15.680 you seem to stop listening to me for a while, 1213 06:10:17.319 --> 06:10:23.080 your mind goes somewhere else, and you realize you're listening 1214 06:10:23.159 --> 06:10:28.119 to me again, and that was just your mind to 1215 06:10:28.319 --> 06:10:39.159 drifted to sleep, which is quite natural, because sometimes. 1216 06:10:38.599 --> 06:10:39.279 When we're. 1217 06:10:41.680 --> 06:10:47.400 Stressed, tense, when I when I actually be aware of 1218 06:10:47.599 --> 06:10:55.000 what we need, when we physically emotionally need in this moment. 1219 06:10:57.840 --> 06:11:04.319 But when you allow your body and mind to relax completely, 1220 06:11:06.319 --> 06:11:16.000 you let go all thoughts, concerned, worries, ideas all longo, 1221 06:11:17.000 --> 06:11:24.880 and I help them to drop into the floor. You 1222 06:11:25.119 --> 06:11:34.040 start to get in touch with the feelings of such relaxation, 1223 06:11:38.680 --> 06:11:45.360 feelings so nice to be in touch with the calmness. 1224 06:11:47.360 --> 06:12:00.680 How the different body parts stay become looser and looser, believe, 1225 06:12:00.799 --> 06:12:09.200 and your breath and seees easier and more natural, effortless, 1226 06:12:12.520 --> 06:12:18.680 as I call it, interst real, mouthful notice to your alms, 1227 06:12:21.400 --> 06:12:29.759 breathing in comforts and relaxation, and then just breathing out 1228 06:12:29.959 --> 06:12:38.840 any excess remain intentional stress from every part of your 1229 06:12:38.959 --> 06:12:47.400 body and mind. As you start to focus on your mind, 1230 06:12:49.159 --> 06:12:58.080 maybe you notice that things come to a standstill, maybe 1231 06:12:58.520 --> 06:13:06.080 just a more much more much slower than before, because 1232 06:13:06.200 --> 06:13:13.479 your mind is not really needed when listening to my voice, 1233 06:13:17.360 --> 06:13:23.360 which allows your mind to relax just as deep as 1234 06:13:23.560 --> 06:13:34.680 your body. That's sychronicity between the relaxation of your body 1235 06:13:37.880 --> 06:13:49.720 relaxation of your mind. Let you know that feeling completely calm, 1236 06:13:51.360 --> 06:14:11.279 leaves relaxed, real is the great Your experience has so 1237 06:14:11.680 --> 06:14:19.639 many positive benefits for your body, your mind, and your life. 1238 06:14:22.319 --> 06:14:31.040 To be able to let go everything and to relax completely, 1239 06:14:32.959 --> 06:14:41.360 you know, all parts of everybody and mind. Even your 1240 06:14:41.439 --> 06:14:59.240 body arised, your muscle arise, even the skin that covers 1241 06:14:59.520 --> 06:15:14.000 your body is relaxed. Every you have. 1242 06:15:15.799 --> 06:15:16.759 Is also. 1243 06:15:18.560 --> 06:15:35.040 Deeply relaxed, and your brain restarts the feel the benefit 1244 06:15:37.240 --> 06:15:51.560 this heath relaxation. Let's you focus the side of your 1245 06:15:51.680 --> 06:15:58.080 scalp where your brain is. You can start to realize 1246 06:15:58.400 --> 06:16:11.959 in actice benefits with your brain. Relax and depa initial 1247 06:16:12.159 --> 06:16:24.360 brain tis to rics since those messages to the rest 1248 06:16:24.599 --> 06:16:53.319 their body ride to re works, depay, relax complainely, let 1249 06:16:53.479 --> 06:17:06.360 it go. Any remaining thoughts a consense veran just drop 1250 06:17:06.680 --> 06:17:13.560 onto the floor, because they are not even necessary in 1251 06:17:14.279 --> 06:17:28.080 this moment, this moment of deep reaxation and calmness, feeling 1252 06:17:31.000 --> 06:17:56.720 brain with deep concentrated calming, relaxing every part of your brain. 1253 06:18:00.880 --> 06:18:04.680 Feeling so. 1254 06:18:07.799 --> 06:18:15.000 And comfortable, so relaxed. 1255 06:18:16.080 --> 06:18:17.240 And be so. 1256 06:18:20.720 --> 06:18:32.840 Your brain feels sun light. That's so healthy, that sense 1257 06:18:32.959 --> 06:18:46.840 of deep deep comfort reading does allow you to enjoy 1258 06:18:49.000 --> 06:18:58.599 those ever increase in sensations of comfort, that is spreading 1259 06:19:00.119 --> 06:19:22.400 throughout your body, relaxing each and every muscle, your body deeper, deeper, 1260 06:19:25.520 --> 06:19:45.200 much deeper than before, much counifect spreading through your body, 1261 06:19:46.000 --> 06:20:13.040 your mind so peaceful, calm, so the paceful pot everybody 1262 06:20:14.720 --> 06:20:30.959 let you go, everything and everything so paceful, call. 1263 06:20:34.119 --> 06:20:36.119 So relax. 1264 06:20:41.720 --> 06:20:49.560 Every second the passes you fill. 1265 06:20:51.560 --> 06:21:03.200 D D bad, relapsed, d per. 1266 06:21:05.400 --> 06:21:17.240 And gles come sircu. 1267 06:21:21.000 --> 06:21:23.200 P fall. 1268 06:21:25.560 --> 06:21:39.759 So very piece I had built your ties. Such piece 1269 06:21:40.599 --> 06:21:53.639 and comfort rode all the time. Such peace and comfort 1270 06:21:56.599 --> 06:22:10.720 spread through your body, your mind deeper, deeper, such confidence 1271 06:22:13.279 --> 06:22:31.319 spreading with sinking deeper to a remusclebody. Sadly, I feel amazing, 1272 06:22:34.400 --> 06:22:40.520 so relaxed, sy. 1273 06:22:40.240 --> 06:22:46.400 So sir, relax. 1274 06:22:51.360 --> 06:23:09.159 So let's it go and do a body scan, focusing 1275 06:23:09.799 --> 06:23:15.439 on firstly how you feel in your body. Not trying 1276 06:23:15.520 --> 06:23:21.880 to change how you feel, not trying to relax, not 1277 06:23:22.080 --> 06:23:27.639 trying to move away from any discomfort or stress or tension. 1278 06:23:28.919 --> 06:23:35.639 Just accepting, observing and accepting how you feel in the 1279 06:23:35.720 --> 06:23:42.000 different parts of your body, Just allowing yourself to be 1280 06:23:42.319 --> 06:23:49.799 exactly as you are, to notice, to get in touch 1281 06:23:54.400 --> 06:24:02.319 with how you actually feel in this moment. It starts 1282 06:24:02.400 --> 06:24:13.319 off by focusing on your hands. Just be aware of 1283 06:24:13.439 --> 06:24:21.720 your hands. I like you to move your hands around. 1284 06:24:23.159 --> 06:24:28.759 Just maybe move your fingers a little bit. I've been 1285 06:24:28.840 --> 06:24:34.639 in closer in your hands, very gently, just so thing 1286 06:24:34.840 --> 06:24:42.560 you can get in touch with how your hands and 1287 06:24:42.759 --> 06:25:03.720 your fingers feel, very very slow movements. Focusing now on 1288 06:25:03.919 --> 06:25:11.159 your feet. If you can just do kind of an 1289 06:25:11.240 --> 06:25:16.799 equivalent with your feet you've just done with your hands, 1290 06:25:18.200 --> 06:25:27.319 maybe turning your ankles, leaving your feet around, moving your 1291 06:25:27.439 --> 06:25:43.360 toes gently only very gently, very slowly. Noticing now your 1292 06:25:43.520 --> 06:25:56.639 feet to fill in this moment. Focusing now on your eyes. 1293 06:26:00.200 --> 06:26:00.799 You to just. 1294 06:26:02.439 --> 06:26:08.240 Focus on your eyelids. Maybe you can open and close 1295 06:26:08.319 --> 06:26:13.040 your eyes a couple of times to get in touch 1296 06:26:13.400 --> 06:26:16.840 with how you feel. When you do close your eyes, 1297 06:26:18.959 --> 06:26:25.360 the muscle changes in your eyes when you do close them, 1298 06:26:28.200 --> 06:26:33.959 maybe you're raising your eyebrows. It stretches the tops of 1299 06:26:34.080 --> 06:26:44.919 your eyes, perhaps squinting your eyes, scrunching up your eyes, 1300 06:26:46.080 --> 06:26:53.319 just so you can really get in touch all aspects 1301 06:26:54.759 --> 06:27:14.159 of how your eyes feel right now, now focusing on 1302 06:27:14.319 --> 06:27:19.680 your thighs, and then it just starts you to gently 1303 06:27:20.360 --> 06:27:30.840 tense your thighs, just very very gently, just enough. See 1304 06:27:30.880 --> 06:27:44.400 you can become more attuned to the physical sensation of 1305 06:27:44.560 --> 06:27:49.639 your upper legs, the front of your thighs, and the 1306 06:27:49.799 --> 06:28:03.599 banks of your thigh. Noticing and absurding how your thighs 1307 06:28:04.319 --> 06:28:18.319 feel right now, moving your focus to the back of 1308 06:28:18.439 --> 06:28:27.240 your neck, just noticing the back of your neck, the muscles. 1309 06:28:29.279 --> 06:28:32.279 Of course, they lead to the side of your neck. 1310 06:28:33.759 --> 06:28:38.840 They also lead to the top of your back, which 1311 06:28:39.040 --> 06:28:44.439 leads to your shoulders. So as your focus on the 1312 06:28:44.599 --> 06:28:50.159 back of your neck, maybe you can move your head 1313 06:28:51.080 --> 06:28:58.639 gently upwards as if you were looking up. Maybe moving 1314 06:28:58.680 --> 06:29:06.520 your head down as if you're looking down. Perhaps moving 1315 06:29:06.599 --> 06:29:20.159 your headside decide right, left, only very slowly, very gently. 1316 06:29:22.680 --> 06:29:27.880 I'm not trying to force anything. It has to be 1317 06:29:28.400 --> 06:29:41.599 very very gentle, just so you can be more in 1318 06:29:41.919 --> 06:29:53.439 touch with the feelings with the sensations of physical sensations 1319 06:29:53.680 --> 06:30:01.639 and held the back of your neck feels right now 1320 06:30:09.200 --> 06:30:17.159 as we now focus on the tops of your arms, 1321 06:30:19.799 --> 06:30:25.040 parts where your biceps and dry steps between your elbow 1322 06:30:25.119 --> 06:30:33.200 and your shoulders. So you focus on those parts, the 1323 06:30:33.400 --> 06:30:40.400 tops of your arms. You may like to just tense them, 1324 06:30:41.279 --> 06:30:52.240 but very very chickly and slowly. See you know, straining 1325 06:30:52.599 --> 06:30:58.680 or putting any pressure whatsoever. 1326 06:30:59.520 --> 06:31:00.439 On your ants. 1327 06:31:03.119 --> 06:31:13.479 It's just slowly again, gain more sense of how you're 1328 06:31:14.159 --> 06:31:28.720 about ants I feeling in this moment, just noticing lee gently, 1329 06:31:30.880 --> 06:31:40.479 very gently and slowly tighten the muscles and they're n go. 1330 06:31:44.720 --> 06:32:02.799 Notice how tops of your arms feel right now, our 1331 06:32:03.400 --> 06:32:13.599 focus on your stomach, the area the lower captain area 1332 06:32:14.279 --> 06:32:23.400 below your belly, moving all the way down to your hips, 1333 06:32:24.520 --> 06:32:35.799 just above your grind. Maybe I WoT to dense these 1334 06:32:36.000 --> 06:32:53.599 muscles in that area very very jamply, it's slowly. If 1335 06:32:53.720 --> 06:32:58.080 that's a difficult thing to do, maybe you can just 1336 06:33:01.200 --> 06:33:08.959 your body pushing your stummach up. Let me move a lot, 1337 06:33:09.159 --> 06:33:22.119 get to a side, least my hips, just get in hell, 1338 06:33:22.319 --> 06:33:34.639 your lower up to an area heeded in this moment, 1339 06:33:40.919 --> 06:33:51.279 I just want to say the physical sensations with your 1340 06:33:51.479 --> 06:34:10.400 lower abdomen as you move your attention to your mouth, 1341 06:34:15.720 --> 06:34:21.080 like to see in your lips, then inside your mouth, 1342 06:34:23.360 --> 06:34:38.400 your teeth, your gums, your tongue, just not to sn 1343 06:34:40.159 --> 06:34:43.479 have your tongue and your mouth feels. 1344 06:34:46.119 --> 06:34:46.159 It. 1345 06:34:46.319 --> 06:34:55.279 May help by moving your tongue around your mouth, moving 1346 06:34:55.360 --> 06:35:03.560 it to your left, maybe pressing against the side of 1347 06:35:03.680 --> 06:35:09.959 your mouth, and then to the right gently to the 1348 06:35:10.200 --> 06:35:18.080 side of your mouth, perhaps pressing up against the top 1349 06:35:18.159 --> 06:35:25.119 of your mouth, and then down gently against the bottom 1350 06:35:25.200 --> 06:35:39.880 of your mouth, always very slowly and a very very gentle. 1351 06:35:44.319 --> 06:35:45.520 So that you can. 1352 06:35:49.119 --> 06:36:12.919 Be aware how you feel in your mouth area. Now 1353 06:36:17.200 --> 06:36:33.240 you have to focus on your wrists. I'm gonna ask 1354 06:36:33.479 --> 06:36:42.680 you to maybe just routine your wrists in your hands 1355 06:36:44.080 --> 06:36:57.000 in a circular motion, very shackly and slowly, just so 1356 06:36:57.840 --> 06:37:19.119 again feel the sensations that he are currently experiences in 1357 06:37:22.159 --> 06:37:35.240 your risks. Perhabsolute in your hands, up and down the 1358 06:37:35.439 --> 06:37:41.840 game fair very champlain. 1359 06:37:44.520 --> 06:37:47.080 And slightly. 1360 06:37:55.360 --> 06:38:33.919 Ry. Chance start to observe a lower back there bare paths, 1361 06:38:35.680 --> 06:38:43.840 just a bum of your hips where your coxis are 1362 06:38:51.279 --> 06:38:57.479 the whole area which also really does include the signs 1363 06:38:58.439 --> 06:39:03.919 of your body because those muscles aren't very much connected 1364 06:39:09.240 --> 06:39:16.520 as those muscles also move into your hyperia, connecting to 1365 06:39:16.680 --> 06:39:33.479 your buttics sides of your apps. And if you're physically 1366 06:39:35.040 --> 06:39:43.840 able to do so, maybe you can very gently just 1367 06:39:44.919 --> 06:39:58.000 your body and slightly, very slowly, some side to side, 1368 06:40:01.720 --> 06:40:27.319 just enough gauge how you feel you low back, perhaps safely, 1369 06:40:31.880 --> 06:40:46.560 your heads gently up and down gently slowly, in order 1370 06:40:51.360 --> 06:41:01.319 be touched with the physical sensations of your law back 1371 06:41:18.319 --> 06:41:34.919 as your attention to your joe, the area of your 1372 06:41:35.200 --> 06:41:40.759 ship all the way up to the area ears on 1373 06:41:45.080 --> 06:42:05.360 your joe. You jest, it's scret sweat. Gently open your mouth, 1374 06:42:08.159 --> 06:42:18.119 you know white I stretching just very gently and slowly 1375 06:42:19.240 --> 06:42:33.080 opening your mouth an inclose in your mouth gently, slowly 1376 06:42:42.639 --> 06:42:56.400 study you can be in touch with how your Joe feels. 1377 06:43:27.159 --> 06:43:45.599 To say, down chest, I need to do anything. Want 1378 06:43:45.680 --> 06:44:10.400 to my chest sever time, brains gently s automatically. With 1379 06:44:10.680 --> 06:44:37.599 each craft you take your focus on the chests when 1380 06:44:37.799 --> 06:45:16.000 you pray, believe in your focus to your forearms, john elbows. 1381 06:45:21.919 --> 06:45:34.360 Maybe you're able to very checkly and slily dance the 1382 06:45:34.599 --> 06:45:42.639 muscles in your farms, and when you do that, you 1383 06:45:42.840 --> 06:46:20.000 can feel your elbows as well, very gently and jack softly, 1384 06:46:24.680 --> 06:47:03.439 say four arms the dolcis focus the rest of your 1385 06:47:03.599 --> 06:47:17.439 bank of upper back and the middle. The middle your 1386 06:47:17.599 --> 06:47:40.840 bank again this part of your body. Also every time 1387 06:47:41.400 --> 06:47:57.360 brain you may know what to seve usually by s user. 1388 06:48:02.040 --> 06:49:13.080 It checked your focus into your hip area, but ecks 1389 06:49:15.680 --> 06:49:24.959 cry that muscle was a night of boners in your midsection. 1390 06:49:52.560 --> 06:50:17.319 Just make the same how hips ye ken very chimp 1391 06:50:17.560 --> 06:50:58.240 lay my hands maybe side to side and chimly hid NDL. 1392 06:51:05.240 --> 06:51:36.959 So it's everything starts to slow down, including the thoughts 1393 06:51:37.119 --> 06:51:47.279 in your mind and your mind itself just starts to gradually. 1394 06:51:49.240 --> 06:51:55.439 It doesn't have to be instant, but just gradually starting. 1395 06:51:57.159 --> 06:52:05.919 It's almost like time is storing chin. It's a slower 1396 06:52:06.080 --> 06:52:13.959 pace to maybe what you're used to in your day 1397 06:52:14.040 --> 06:52:36.040 to day life. It's a slower movement of energy, very 1398 06:52:40.400 --> 06:52:48.880 small movements which make up the larger movements, which is 1399 06:52:48.919 --> 06:52:56.680 always the case. Now, when you move your hand, it 1400 06:52:56.799 --> 06:52:59.520 might seem like it's one movement, but it's lots of 1401 06:53:00.360 --> 06:53:07.799 minute different muscles moving in accordance with each other. And 1402 06:53:12.720 --> 06:53:25.080 what happens in this space that we're sharing is we 1403 06:53:25.319 --> 06:53:46.200 move from that big movement into those smaller movements, starting 1404 06:53:46.360 --> 06:53:57.159 to focus on how your body feels, not just as 1405 06:53:57.240 --> 06:54:01.520 a whole, not just oh, i'm feel in this way, 1406 06:54:01.599 --> 06:54:07.680 I'm feeling stressed or tense, or I'm feeling relaxed and calm. 1407 06:54:09.000 --> 06:54:15.639 I'm feeling this way, I'm feeling that way. Starting to 1408 06:54:15.880 --> 06:54:27.040 notice that your body begins to present to you small 1409 06:54:28.200 --> 06:54:44.520 feelings around your body, small physical sensations in your legs, 1410 06:54:47.319 --> 06:55:00.520 whether pleasurable or not. Maybe resisting the temptation to label 1411 06:55:00.639 --> 06:55:10.159 them or to judge them, those feelings, just thinking them, 1412 06:55:11.040 --> 06:55:24.000 thinking about them is just being neutral, just feelings, not 1413 06:55:24.240 --> 06:55:35.880 being particularly concerned, just noticing what your body is telling you. 1414 06:55:43.880 --> 06:55:50.159 Feelings in your arms, instead of feeling the whole of 1415 06:55:50.279 --> 06:56:00.319 the arm, maybe notice those individual feelings, all those different 1416 06:56:00.520 --> 06:56:12.080 muscles and the skin, the hairs of your arms, that 1417 06:56:13.680 --> 06:56:27.720 all the internal parts of your arms, the veins, the bones, 1418 06:56:30.639 --> 06:56:36.599 just being aware of maybe your elbow on your right 1419 06:56:36.840 --> 06:56:47.439 arm has a certain feeling. Maybe your left wrist also 1420 06:56:47.720 --> 06:57:10.759 has it's own individual physical sensation. What about your forearm 1421 06:57:11.799 --> 06:57:24.000 when your right arm, you're right forearm, there may not 1422 06:57:24.159 --> 06:57:31.919 be any particular feeling that you could even give a 1423 06:57:32.040 --> 06:57:39.240 name to, may not feel like anything other than just 1424 06:57:39.799 --> 06:57:50.240 a feeling. You know it's there. The feelings in your shoulders. 1425 06:57:53.040 --> 06:57:56.840 Perhaps your shoulders when you think about them, kind of 1426 06:57:56.880 --> 06:58:01.919 almost like they're the same, you know, the same feeling, 1427 06:58:03.759 --> 06:58:07.080 almost like both of your shoulders are just one thing. 1428 06:58:08.880 --> 06:58:20.000 Of course they're not. And when you focus on your 1429 06:58:20.080 --> 06:58:28.240 left shoulder and they're on your right shoulder, maybe find 1430 06:58:28.439 --> 06:58:33.840 that you move the muscles a little bit, maybe tense 1431 06:58:33.959 --> 06:58:59.520 the muscles gently, noticing the difference in each shoulder, your 1432 06:58:59.560 --> 06:59:15.479 lower back, the left side if your lower back, and 1433 06:59:16.319 --> 06:59:27.000 the right side if your lower back. Of course that 1434 06:59:27.200 --> 06:59:39.599 connection to your buttocks and to your hips, and also 1435 06:59:39.840 --> 06:59:53.560 moving up into the middle of your back. And sometimes 1436 06:59:53.959 --> 06:59:57.400 like right now, actually I want to focus on their part. 1437 06:59:58.680 --> 07:00:02.599 I want to focus on my button. And then I 1438 07:00:02.720 --> 07:00:07.200 focused on the middle of my back. I almost felt 1439 07:00:07.319 --> 07:00:10.680 like the muscles in my lower back were being stretched 1440 07:00:11.680 --> 07:00:21.560 very gently, just stretched a little bit. Even though I 1441 07:00:21.759 --> 07:00:30.560 wasn't doing anything to try to stretch your lower back, 1442 07:00:30.919 --> 07:00:39.159 you just seemed to happen. The feeling of very gently 1443 07:00:40.680 --> 07:01:02.080 stretching your lower back comes along. I have feeling in 1444 07:01:02.200 --> 07:01:23.080 your chest, just noticing what sensations you are experiencing in 1445 07:01:23.240 --> 07:01:38.279 your chest right now. And there's so much of the 1446 07:01:38.479 --> 07:01:42.919 chest because there's the collar bone leading to the chest. 1447 07:01:43.759 --> 07:01:52.040 You've got the chest bone, you've got the muscles in 1448 07:01:52.159 --> 07:01:59.840 your chest. Of course, if you're female, there's possibly the breast. 1449 07:02:01.400 --> 07:02:09.560 If you're male, you've got the different Well might not 1450 07:02:09.680 --> 07:02:10.799 that different these days, but. 1451 07:02:12.959 --> 07:02:14.119 There may be more. 1452 07:02:15.840 --> 07:02:22.119 Muscles at the top of the chest, but at the 1453 07:02:22.319 --> 07:02:27.200 side underneath, it's pretty much the same. Whether you're a 1454 07:02:27.279 --> 07:02:32.319 man or a woman. There's muscles there, muscles that stretch 1455 07:02:32.400 --> 07:02:38.000 out to your back as well as breast tissue stretches 1456 07:02:38.560 --> 07:02:45.880 and moves into your back. To just being aware of 1457 07:02:45.959 --> 07:03:07.000 your chest, being with whatever feeling there is in your chest. 1458 07:03:22.520 --> 07:03:25.680 And when I noticed that, I focus on my chest, 1459 07:03:30.040 --> 07:03:32.799 I feel it in one of my back and my 1460 07:03:33.040 --> 07:03:37.119 upper back. I mean, I guess the obvious reason would 1461 07:03:37.159 --> 07:03:39.279 be because you know I'm greathe him. 1462 07:03:44.159 --> 07:03:44.200 In. 1463 07:03:46.919 --> 07:03:50.080 Then it stretches my chest and my back at the 1464 07:03:50.119 --> 07:04:13.560 same time. It feels it feels okay, doesn't feel I 1465 07:04:13.680 --> 07:04:17.799 got a little bit of pain in my right chest, 1466 07:04:20.080 --> 07:04:26.279 a little bit, not pain, but little discomfort, maybe stiffness possibly, 1467 07:04:26.840 --> 07:04:38.680 I don't know. Notice my shoulders also wanting to flex 1468 07:04:38.799 --> 07:04:43.200 for some reason. I think that's probably part of my 1469 07:04:43.439 --> 07:04:52.119 upper back, that connection between my shoulders my rper back 1470 07:04:53.959 --> 07:04:58.000 because I can move my shoulders and stretch the muscles 1471 07:04:58.720 --> 07:05:06.959 in my back. Moving the shoulders backwards were up, which 1472 07:05:07.040 --> 07:05:13.080 then moves to I think it's the scapulous in your back. 1473 07:05:23.119 --> 07:05:30.799 It feels quite nice. Actually, a good thing about this 1474 07:05:31.119 --> 07:05:35.880 is you can if you want to, you can just 1475 07:05:39.439 --> 07:05:51.119 flegs or stimulate the various muscles in your body gently 1476 07:05:52.599 --> 07:05:56.040 in order to get more of a sense of how 1477 07:05:56.119 --> 07:06:11.040 they feel. And when you're relaxing, when you do tense 1478 07:06:11.119 --> 07:06:15.799 and muscle, then you let it go and let it relax. 1479 07:06:17.040 --> 07:06:29.279 It relaxes way more than it would normally. That you 1480 07:06:29.439 --> 07:06:34.319 have to feel that you're able to do that. 1481 07:06:35.959 --> 07:06:37.720 There's no point in doing it if. 1482 07:06:37.599 --> 07:06:43.200 There's an issue with the per part of your body. 1483 07:06:46.639 --> 07:06:53.279 You need to be gentle with yourself at all times 1484 07:06:55.880 --> 07:07:07.400 when relaxing deeply. It's important to be kind to yourself. 1485 07:07:14.959 --> 07:07:23.439 As you notice your mind. How much has your mind 1486 07:07:23.759 --> 07:07:51.000 slowed down since we started this recording. How come and 1487 07:07:51.240 --> 07:08:02.880 peaceful is your mind right now with nothing to think 1488 07:08:02.959 --> 07:08:12.720 about and just my voice to listen to. Because you 1489 07:08:12.959 --> 07:08:23.680 know the intention behind this recording, this relaxation, at the 1490 07:08:23.880 --> 07:08:30.159 very least, for you to feel more relaxed at the 1491 07:08:30.360 --> 07:08:33.479 end of the recording than you did at the beginning. 1492 07:08:38.639 --> 07:08:47.319 At the very least, I feel mind to slow down 1493 07:08:50.159 --> 07:09:02.959 because your body continues to relax, because that's what you 1494 07:09:04.599 --> 07:09:25.599 want to happen. That's what you expect to happen for relaxation, 1495 07:09:28.919 --> 07:09:44.400 to fill your body, maybe calm in your mind to 1496 07:09:44.560 --> 07:09:57.919 the point of boredom. When you start maybe to drift 1497 07:10:03.560 --> 07:10:39.240 away breasting, it's almost as if, you know, moving further 1498 07:10:39.439 --> 07:10:47.680 away from your body in your mind, just leaving that there, 1499 07:10:55.639 --> 07:10:59.919 kind of liking it an escape pod in a spaceship 1500 07:11:00.360 --> 07:11:03.840 a movie, a space movie, you know when it gets 1501 07:11:03.959 --> 07:11:10.240 a little pard in it. Since the month far away 1502 07:11:10.680 --> 07:11:39.000 from the spaceship, save to dream, you continue to relax, 1503 07:11:59.240 --> 07:13:27.840 drift down spece and the peace and focusing on the 1504 07:13:30.080 --> 07:13:46.520 feeding of those individual parts of your body that's relaxing. 1505 07:13:48.479 --> 07:13:49.200 One by one. 1506 07:13:56.880 --> 07:14:09.240 You may find that every now and then you realize 1507 07:14:09.400 --> 07:14:19.759 that you aren't listening to my voice. That gives your 1508 07:14:19.919 --> 07:14:33.840 mind started to imagine something different, maybe started to almost 1509 07:14:35.360 --> 07:14:44.799 move into some kind of a dreamy state, and then 1510 07:14:44.840 --> 07:14:51.520 you become aware of my voice again. And even though 1511 07:14:51.759 --> 07:14:58.400 you may want to focus on my voice, you may 1512 07:14:58.560 --> 07:15:09.840 also with to allow your mind to just drift naturally 1513 07:15:13.279 --> 07:15:35.200 into that space and comfort and safety. As you feel warm, 1514 07:15:35.720 --> 07:15:51.959 comfort spreading through your body like a warm blanket covering you, chimling, 1515 07:15:55.919 --> 07:15:57.000 keeping your body. 1516 07:15:57.119 --> 07:15:57.880 It just. 1517 07:16:00.520 --> 07:16:18.000 The perfect temperature, and even you can hear the background sounds, 1518 07:16:23.599 --> 07:16:35.919 they just don't seem to matter anymore. There's that sense 1519 07:16:36.080 --> 07:16:52.439 of peace spreads through your mind like a gentle breeze, 1520 07:16:55.439 --> 07:17:08.119 yet strong enough to blow away all negativity, strong enough 1521 07:17:08.240 --> 07:17:21.560 to remove from your mind any anxiety or stress that 1522 07:17:21.799 --> 07:17:36.080 was there before, and blow away any other thoughts or 1523 07:17:36.360 --> 07:17:57.759 feelings that just don't fit with the sense relaxation, that 1524 07:18:02.799 --> 07:18:27.680 it's a filly your body and your mind. Unless you 1525 07:18:27.840 --> 07:18:34.599 focus on your mind and count down from tend down 1526 07:18:34.720 --> 07:19:03.040 to one. With each number, your mind become slightly relaxed, 1527 07:19:05.799 --> 07:19:14.319 just just slightly, From ten down to nine, just a 1528 07:19:14.599 --> 07:19:28.840 sniling moment, nine down to eight, just another small change 1529 07:19:30.279 --> 07:19:42.040 in how you feel. Eight down to seven. Feeling is 1530 07:19:43.319 --> 07:19:48.919 a gap, almost like a gap that starts to get wider, 1531 07:19:50.319 --> 07:19:57.560 the gap between those feelings that you used to have 1532 07:19:58.720 --> 07:20:06.119 in your mind compared to the feelings you have that 1533 07:20:06.439 --> 07:20:18.799 growing now, feedings of comfort and security, confidence, and the 1534 07:20:19.040 --> 07:20:24.680 gap will become the wider, made down to seven, seven, 1535 07:20:24.880 --> 07:20:33.759 down to six. When you get to five, the mind 1536 07:20:33.840 --> 07:20:47.240 will start to have a certain physical sensation, almost like 1537 07:20:47.360 --> 07:20:54.159 there's a magnet outside of your head sucking the tension 1538 07:20:54.400 --> 07:21:02.799 and the stress and any remaining feelings feder sucking them 1539 07:21:03.000 --> 07:21:13.759 out through your skull. And then down to four you 1540 07:21:13.840 --> 07:21:22.520 could start to really experience that sense of not just emptiness, 1541 07:21:22.759 --> 07:21:36.680 but space, place full of fresh air, place where you 1542 07:21:36.840 --> 07:21:43.520 can stretch. It's almost as if as you go down 1543 07:21:43.639 --> 07:21:49.080 to four and three, your mind is expanding with this 1544 07:21:50.400 --> 07:22:02.439 sense of peace and tranquility growing as it moved down 1545 07:22:02.919 --> 07:22:15.720 to Can you get to one, mind just feels exactly 1546 07:22:15.919 --> 07:22:32.319 how you want to feel, almost perfect fearing, maybe a 1547 07:22:35.439 --> 07:22:44.560 sensation that I'd like to keep a place that's safe, 1548 07:22:45.560 --> 07:23:05.840 where nothing can affect you at all, and you can 1549 07:23:06.040 --> 07:23:15.000 stay in that that space of comfort and confidence, confident 1550 07:23:15.119 --> 07:23:21.560 in your own ability to create this space and this 1551 07:23:22.919 --> 07:23:29.319 fearing and comfort within your own mind just by counting 1552 07:23:30.439 --> 07:23:39.279 ten down to one. And this is something that you 1553 07:23:39.400 --> 07:23:48.439 can do yourself when you're on your own, the time, 1554 07:23:48.599 --> 07:23:52.119 when you can maybe sit down, maybe just for a 1555 07:23:52.200 --> 07:24:05.319 few minutes, close eyes. It just counts slowly from ten 1556 07:24:08.279 --> 07:24:20.200 down to one, and we experience these feelings in your mind, 1557 07:24:26.080 --> 07:24:30.400 and when you feel that way in your mind, your 1558 07:24:30.479 --> 07:24:45.000 body copies your mind, and that feeling its spread through 1559 07:24:45.200 --> 07:24:52.319 your spine and your nervous system into every part of 1560 07:24:52.439 --> 07:25:05.000 your body, travels through your blood stream, heathing and relaxing 1561 07:25:07.200 --> 07:25:26.439 every article of your existence. We can practice this a 1562 07:25:26.560 --> 07:25:34.680 few times before the end of the recording, and then 1563 07:25:34.720 --> 07:25:41.720 you can practice on your own. But each time you 1564 07:25:41.959 --> 07:25:53.680 count from ten down to one, the feelings of comfort, calmness, 1565 07:25:54.919 --> 07:26:14.639 deep deep relaxation becomes stronger, deeper feeling your mind, your 1566 07:26:14.840 --> 07:26:26.439 brain with these positive chemicals spread through your body, relaxing 1567 07:26:26.599 --> 07:26:38.080 you so quickly, relaxing your whole body and mind, so very, 1568 07:26:39.799 --> 07:26:56.200 very easy, just by counting ten down to one. So 1569 07:26:56.360 --> 07:27:00.319 we're gonna do now. I'm gonna count from ten down 1570 07:27:00.400 --> 07:27:04.400 to the world. I'd like you to repeat the number 1571 07:27:04.680 --> 07:27:11.080 after me. So when I say ten, you can just 1572 07:27:11.240 --> 07:27:25.000 repeat to yourself ten. Just notice, be aware of how 1573 07:27:25.200 --> 07:27:36.599 you feel in your mind and the body. Then when 1574 07:27:36.639 --> 07:27:50.279 I say nine, you can repeat to yourself nine again, 1575 07:27:52.279 --> 07:28:01.560 noticing increase in comfort and god list in your mind 1576 07:28:02.959 --> 07:28:11.880 and in your body. The same when I say eight, 1577 07:28:14.959 --> 07:28:31.080 let's say seven, six, Let's say five, four, let's say 1578 07:28:31.360 --> 07:28:45.479 three two. Lastly, when I say one, can you be 1579 07:28:46.040 --> 07:28:57.799 that number? And of course when you do this on 1580 07:28:57.959 --> 07:29:03.959 your own about listening to me, you can say the 1581 07:29:04.119 --> 07:29:13.439 numbers or whatever speed that you feel is necessary for you, 1582 07:29:15.200 --> 07:29:20.240 so you can adapt. So you feel you want to 1583 07:29:21.159 --> 07:29:27.360 say the numbers ten down to one faster than I do, 1584 07:29:29.119 --> 07:29:31.639 then you go ahead and do that. Or if you 1585 07:29:31.880 --> 07:29:35.840 feel when you do it yourself that you'd like to 1586 07:29:36.040 --> 07:29:44.439 have more or space between the numbers, maybe take a 1587 07:29:44.520 --> 07:29:52.520 lot longer to get from ten or way down to one, 1588 07:29:56.720 --> 07:30:09.639 that's your choice also to do. It's been a cow 1589 07:30:09.799 --> 07:30:18.200 from ten down to one. If when I get to one, 1590 07:30:19.560 --> 07:30:25.159 that will be the end of this recording. Let's of 1591 07:30:25.200 --> 07:30:29.680 course you're listening with music, and the music will continue 1592 07:30:37.400 --> 07:35:50.080 ten nine fight seven us twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, 1593 07:35:54.599 --> 07:36:40.119 eleven and nine eight seven, six, five, four three two 1594 07:36:46.599 --> 07:37:03.880 one Now opinion eyes to sind how you physically feel 1595 07:37:05.360 --> 07:37:13.319 having counted down from twenty to one, allowing stress tension 1596 07:37:13.840 --> 07:37:18.439 to leave through your fingertips and your toes. And as 1597 07:37:18.520 --> 07:37:23.200 you focus on your fingertips maybe they feel a little 1598 07:37:23.240 --> 07:37:30.479 bit tingling, which is I suppose quite understanding, considering the 1599 07:37:30.599 --> 07:37:41.400 tension has been exiting your body through your fingertips. So 1600 07:37:41.560 --> 07:37:44.000 now I'm going to count from twenty out to one again. 1601 07:37:44.479 --> 07:37:52.959 This time you're going to feel relief of tension and 1602 07:37:53.119 --> 07:38:04.000 stress and the anxiety that you may have leaving through 1603 07:38:04.040 --> 07:38:10.000 your stomach. Just leaving through your stomach, almost as if 1604 07:38:10.560 --> 07:38:16.959 it's just releasing the whole of your stomach or evil 1605 07:38:18.479 --> 07:38:21.439 to just above your chest or below your chest, rather 1606 07:38:22.520 --> 07:38:25.799 so surrounding your belly by an area, the whole area. 1607 07:38:27.919 --> 07:38:32.520 You can feel the tension of your body where there's left, 1608 07:38:32.759 --> 07:38:38.080 just releasing from the area, and you may notice that 1609 07:38:38.200 --> 07:38:44.919 your stomach will become very remoxed. As my countdown twenty, 1610 07:38:45.919 --> 07:39:42.080 that's one now twenty nineteen, eighteen, seventeen, sixteen, fifty fourteen, thirty, twelve, eleven, ten, 1611 07:39:46.560 --> 07:40:28.439 nine eight seven, fine, oh three two, or you can 1612 07:40:28.479 --> 07:40:31.040 open your eyes again if you choose, but you can 1613 07:40:31.119 --> 07:40:37.319 just keep them closed because it feels relaxing. Just notice 1614 07:40:37.319 --> 07:40:43.000 saying the stomach feels Notice as your focus, just do 1615 07:40:43.040 --> 07:40:47.680 a little scared of your body, not to saying your 1616 07:40:47.720 --> 07:40:58.680 body felts, focusing upper body, back, chest, stomach, lay songs 1617 07:40:59.520 --> 07:41:09.880 and fiend just noticing and you know, you may start 1618 07:41:09.959 --> 07:41:16.639 to feel a sense of tiredness, which may be the 1619 07:41:16.759 --> 07:41:23.119 reason listening to this record it because you like to 1620 07:41:24.799 --> 07:41:36.680 let go completely of everything and driven off into a nice, natural, calm, 1621 07:41:37.080 --> 07:41:56.200 relaxing sleep. So now the focus on your forehead, and 1622 07:41:56.319 --> 07:41:59.119 if you choose, you can incorporate your eyes in this 1623 07:41:59.479 --> 07:42:03.720 focus as well. Your forehead and your eyes. 1624 07:42:05.799 --> 07:42:06.759 It's that whole. 1625 07:42:06.680 --> 07:42:11.159 Area basically almost as if you were having a mask, 1626 07:42:11.360 --> 07:42:15.680 you know, like a I don't know, baman mask or 1627 07:42:15.720 --> 07:42:21.880 something I'm trying to sorrow or something, you know, the 1628 07:42:21.959 --> 07:42:25.040 kind of mask that covers your eyes but also covers 1629 07:42:25.119 --> 07:42:31.360 quite a lot of the forehead. Focused on that area 1630 07:42:31.880 --> 07:42:35.520 because that's the area that we're now can release tension, 1631 07:42:35.959 --> 07:42:41.400 stress on your mind, your brain from your mind, and 1632 07:42:42.119 --> 07:42:46.680 any tension that you may have remain your face, in 1633 07:42:46.799 --> 07:42:53.599 your neck, your jaw, your eyes, your forehead, or your scalp. 1634 07:42:55.119 --> 07:43:00.319 It's basically any intension within your head area lived in 1635 07:43:00.439 --> 07:43:07.599 your mind at your break that's going to be released 1636 07:43:09.240 --> 07:43:15.520 through or full head in your eyes. As I count 1637 07:43:15.599 --> 07:44:42.080 down the game from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, nine, eight, seven, six, five. 1638 07:44:51.759 --> 07:45:01.720 Thirty, or. 1639 07:45:10.119 --> 07:45:20.119 Noticing you scared your face, jaw, your eyes, but cheap 1640 07:45:20.240 --> 07:45:30.360 bathes your ears, your forehead, your scalp, neck, back of 1641 07:45:30.400 --> 07:45:34.680 your neck, front of your neck, the side of your neck, 1642 07:45:34.880 --> 07:45:48.680 and your throat. Not being aware of the comfort increased 1643 07:45:49.279 --> 07:45:58.599 in relaxation, not just in your head and neck and mind, 1644 07:46:00.520 --> 07:46:10.000 the rest of your body. Makes it sounds loose the 1645 07:46:10.279 --> 07:46:17.040 calm you felt. How easily it is to just let 1646 07:46:17.159 --> 07:46:44.360 go completely, let go completely, how easily what you do 1647 07:46:44.639 --> 07:46:48.599 now is to focus on the top of your head 1648 07:46:54.040 --> 07:47:02.520 that we can allowed every last piece of tension, more 1649 07:47:02.720 --> 07:47:07.200 stress than wine. You will be lingering and hiding in 1650 07:47:07.319 --> 07:47:15.560 your body or mind, my head just be sucked down 1651 07:47:16.720 --> 07:47:27.119 on the top of your head. Released. Yeah, was suck 1652 07:47:27.240 --> 07:47:33.639 down into the clouds, a big cloud of my head. 1653 07:47:35.639 --> 07:47:42.240 It's like a whoop. It's gonna suck that tension out 1654 07:47:42.240 --> 07:47:48.919 of the top of your head. Just take away you 1655 07:47:49.119 --> 07:47:56.279 good you focus. Imagine opening on the top of your 1656 07:47:56.360 --> 07:48:04.080 head with a tension straight in. Remaining issues, maybe worries, 1657 07:48:04.159 --> 07:48:06.880 a bit sad that we're not used to you. 1658 07:48:07.040 --> 07:48:10.279 Now you can all be sucked. 1659 07:48:10.040 --> 07:48:17.759 Down at lad taken away. As I count down again, 1660 07:48:18.400 --> 07:48:46.479 I'm twenty down to one now twenty nineteen, eighteen seventy 1661 07:48:51.959 --> 07:49:58.159 sixteen fifty four two two two nine adds six six. 1662 07:50:02.200 --> 07:50:08.560 Fine wool. 1663 07:50:12.400 --> 07:50:23.159 There wha. 1664 07:50:33.200 --> 07:50:39.200 Pray you notice it? 1665 07:50:39.520 --> 07:50:53.840 How he failed have relaxed, dock calm physically and mentally 1666 07:50:54.080 --> 07:51:10.479 failed right now help your mind feels it feels so 1667 07:51:10.799 --> 07:51:16.119 nice to just let go, to give yourself some space 1668 07:51:17.799 --> 07:51:29.439 to breathe easily, to think calmly, just to take a 1669 07:51:29.599 --> 07:51:37.400 break from all that pointless worry concerns about things that 1670 07:51:38.360 --> 07:51:48.240 you don't need to think about right now, because this 1671 07:51:48.520 --> 07:51:52.840 is your time to let go. This is your space 1672 07:51:53.560 --> 07:52:04.240 to enjoy feeling deeply relaxed, peaceful in your mind, relaxed 1673 07:52:04.360 --> 07:52:13.880 in your body. You can feel so good, so nice 1674 07:52:14.200 --> 07:52:22.279 to just not have to do anything, to be able 1675 07:52:22.439 --> 07:52:33.680 to really enjoy that serenity that comes letting go completely, 1676 07:52:35.840 --> 07:52:38.159 that peacefulness that comes with. 1677 07:52:45.759 --> 07:52:46.240 In this. 1678 07:52:48.080 --> 07:52:58.119 Peaceful space. And you can keep this sense of calmness 1679 07:52:58.959 --> 07:53:11.240 for a long you choose, you choose to drift off 1680 07:53:11.520 --> 07:53:16.400 into a deep, healing, natural sleep. 1681 07:53:17.319 --> 07:53:18.159 Then you can do that. 1682 07:53:21.880 --> 07:53:30.080 It's completely up to you, and you can keep this 1683 07:53:30.400 --> 07:53:36.240 feeling of calmness physically in your mind for so long 1684 07:53:36.639 --> 07:53:53.720 because you choose to feel completely relaxed, completely relaxed, and 1685 07:53:53.759 --> 07:53:59.439 I'd like you to make up your mind then you 1686 07:53:59.560 --> 07:54:10.799 get to relax. I want to explore that with you. 1687 07:54:11.479 --> 07:54:18.400 What it feels like when you actually decide that you're 1688 07:54:18.439 --> 07:54:27.159 going to relax, not forcing yourself, but giving yourself that. Yes, 1689 07:54:27.279 --> 07:54:29.599 it is a command, really, isn't it. When you're telling 1690 07:54:29.639 --> 07:54:39.159 yourself relax in a gentle but firm way, that only 1691 07:54:39.439 --> 07:54:44.759 you can really tell yourself in that way. You can't 1692 07:54:44.759 --> 07:54:48.959 really have someone else say to you and that'll relax, relax, 1693 07:54:49.599 --> 07:54:53.639 you know, and it needs to be gentle, but you can't. 1694 07:54:53.799 --> 07:55:00.919 Someone else can't really have the same the same kind 1695 07:55:01.040 --> 07:55:10.639 of influence or power that you have over your own physicality, 1696 07:55:11.479 --> 07:55:20.479 over how you feel, because when you say it to 1697 07:55:20.599 --> 07:55:29.400 yourself it means more. It's personal, and your brain, your 1698 07:55:29.840 --> 07:55:36.880 unconscious mind, and your body listens to what you say. So, 1699 07:55:37.159 --> 07:55:40.959 for example, we'll test it out. You're doing your test, 1700 07:55:41.200 --> 07:55:45.000 feel your tests along the way, and you can get 1701 07:55:45.119 --> 07:55:51.599 more of an idea of the force, a positive force 1702 07:55:51.759 --> 07:55:58.520 that you can have in creating a sense of comfort 1703 07:55:58.720 --> 07:56:03.520 and relaxation and your body and your mind quite quickly, 1704 07:56:05.319 --> 07:56:15.959 just by you telling yourself to relax. So I'm going 1705 07:56:16.080 --> 07:56:23.040 to start by its focus on your hands. So focus 1706 07:56:23.119 --> 07:56:27.040 on your hands. Just tell your hands to relax. Just 1707 07:56:27.159 --> 07:56:34.279 say relax. As you focus on your hands, you could 1708 07:56:34.560 --> 07:56:39.000 say my hands are relaxed, or I want my hands 1709 07:56:39.080 --> 07:56:39.639 to relax. 1710 07:56:41.599 --> 07:56:41.680 Now. 1711 07:56:41.720 --> 07:56:47.479 I think if you actually do it directly by focusing 1712 07:56:48.159 --> 07:56:52.360 and imagining that your hands, can you hear what you're saying. 1713 07:56:52.520 --> 07:56:58.119 You like, they've got little ears, a little head. So 1714 07:56:58.400 --> 07:57:15.880 talking to your hands, just say relax. Now your heads 1715 07:57:15.919 --> 07:57:31.479 start to relax. Now, focus on your eyes and tell 1716 07:57:31.520 --> 07:57:36.479 your eyes to relax. You just saying the same word relax, 1717 07:57:38.000 --> 07:57:44.479 and find the right tone for you. You know, I 1718 07:57:44.639 --> 07:57:54.360 might say relax, but you you might say relax or relax. 1719 07:57:54.880 --> 07:57:58.919 You know, you might say it differently to yourself, and 1720 07:58:00.080 --> 07:58:06.040 that's important for you to gauge what feels right for you. 1721 07:58:07.919 --> 07:58:12.799 To just tell your eyes to relax, whilst focusing on 1722 07:58:12.919 --> 07:58:18.000 your eyes, your eyelids, the muscles around your eyes, your eyebrows, 1723 07:58:18.560 --> 07:58:25.040 and just tell your eyes historically relax. 1724 07:58:26.959 --> 07:58:27.119 Now. 1725 07:58:54.000 --> 07:59:04.680 I just did that myself, and sometimes you may feel. 1726 07:59:04.520 --> 07:59:06.520 That you need a bit more time. 1727 07:59:08.400 --> 07:59:11.799 For the different parts to relax. You know, because I 1728 07:59:11.919 --> 07:59:16.840 started talking again, and maybe that part hasn't relaxed fully. 1729 07:59:17.759 --> 07:59:19.919 But what will happen is it will just continue to 1730 07:59:20.040 --> 07:59:24.799 relax even though I'm talking. That's happening with my eyes. 1731 07:59:27.720 --> 07:59:32.319 Something else I noticed is when I started focusing on 1732 07:59:32.439 --> 07:59:36.400 my eyes, they actually almost became They got worse before 1733 07:59:36.400 --> 07:59:39.119 they got better in a way, so that I felt 1734 07:59:39.200 --> 07:59:44.599 a degree of tension growing in my eyes and then disappearing. 1735 07:59:46.319 --> 07:59:48.520 So I think what that was really was just ME 1736 07:59:48.720 --> 07:59:55.000 becoming more aware of the tension that was already there 1737 07:59:55.560 --> 08:00:00.200 that I wasn't. I wasn't focused on it before, so 1738 08:00:00.240 --> 08:00:19.119 I was really acknowledging it or really conscious to those feelings. Yeah, 1739 08:00:19.240 --> 08:00:23.200 my eyes still continue to relax, as well as my hands. 1740 08:00:23.240 --> 08:00:31.959 Actually my hands have got a certain kind of energy, 1741 08:00:32.439 --> 08:00:37.479 like not buzzing, but I can kind of feel a 1742 08:00:37.560 --> 08:00:43.360 degree of energy in my hands. Maybe that's where the 1743 08:00:43.479 --> 08:00:55.959 tension has been released that's causing there. The next part, 1744 08:00:56.080 --> 08:00:58.200 I think we should focus on the back of the neck. 1745 08:00:58.919 --> 08:01:04.080 That's the part was quite often well for me holds tension. 1746 08:01:04.159 --> 08:01:06.759 I don't know about it for yourself, but I think 1747 08:01:06.799 --> 08:01:11.759 it's quite a standard place where tension is sometimes held. 1748 08:01:13.319 --> 08:01:18.439 So and I'm doing exactly what you're doing as you 1749 08:01:18.599 --> 08:01:22.040 do it as well. So I'm telling my body parts 1750 08:01:22.240 --> 08:01:25.159 to relax as well. So if you tell your neck, 1751 08:01:25.400 --> 08:01:27.919 the back of your neck, focus on the back of 1752 08:01:27.959 --> 08:01:35.000 your neck, and just say relax in your own words, 1753 08:01:35.279 --> 08:01:38.560 your own tone, in your own voice. You can say 1754 08:01:38.599 --> 08:01:42.479 out loud, or you can just say to yourself internally, 1755 08:01:43.400 --> 08:01:47.919 but you're focusing, and you're saying it literally to the 1756 08:01:48.000 --> 08:01:50.720 back of your neck, as if the back of your 1757 08:01:50.799 --> 08:01:57.759 neck can actually hear what you're saying. To do that now, 1758 08:01:57.959 --> 08:02:02.520 just say relax, let's go back your lick and I'll 1759 08:02:02.560 --> 08:02:44.279 do the same. And what I not tested you may 1760 08:02:44.360 --> 08:02:49.400 have had similar thing is even though I was focusing 1761 08:02:49.520 --> 08:02:57.560 on the back of the neck, other parts started to 1762 08:02:59.599 --> 08:03:03.759 m I don't know, show themselves to me or maybe 1763 08:03:03.959 --> 08:03:06.639 because they want to be relaxed as well. But I 1764 08:03:06.759 --> 08:03:10.840 started noticing the feelings of my shoulders attention and my 1765 08:03:10.959 --> 08:03:17.040 shoulders and in my upper back. Whether that was because 1766 08:03:18.400 --> 08:03:22.880 my back of my neck was saying I'm pretty much okay, 1767 08:03:24.479 --> 08:03:33.799 it's the other parts that need attention, but my low 1768 08:03:34.000 --> 08:03:37.880 my back of my neck is still relaxing. But I 1769 08:03:38.040 --> 08:03:44.840 just became aware of other parts that needed attention. Now 1770 08:03:44.919 --> 08:03:50.040 this might happen, it's not. It doesn't mean that it's 1771 08:03:50.119 --> 08:03:55.599 going wrong. It just means you're being notified if more 1772 08:03:55.720 --> 08:04:03.360 places that also want to feel relaxed. So I'm going 1773 08:04:03.439 --> 08:04:07.560 to focus on my other back so you can do 1774 08:04:07.680 --> 08:04:13.840 the same, even if you don't have any feelings of attention, 1775 08:04:14.400 --> 08:04:19.159 the're obvious in your other baby. You just focus on 1776 08:04:19.240 --> 08:04:25.360 your back. The whole area from the shoulder blades down. 1777 08:04:26.959 --> 08:04:28.080 To the middle of your back. 1778 08:04:29.000 --> 08:04:39.159 Spine needs all the shoulder blades that, yeah, that's the 1779 08:04:39.279 --> 08:04:48.520 parts that we given me. That not that it needs 1780 08:04:48.599 --> 08:04:52.840 relaxing sounds. Gonna ask that one to relax and you 1781 08:04:52.919 --> 08:05:19.119 can do the same. Now, relax your upper back. Something 1782 08:05:19.360 --> 08:05:23.560 strange happened there, And this often happens. 1783 08:05:23.599 --> 08:05:24.360 I've been doing this. 1784 08:05:27.119 --> 08:05:33.240 For sixteen years or something, and often I'm want surprised 1785 08:05:34.159 --> 08:05:40.959 but amazed really that there can be a feeling. So 1786 08:05:41.159 --> 08:05:43.720 when I was focusing on the back of my neck, 1787 08:05:44.599 --> 08:05:48.599 my up the back was starting to feel quite stressed 1788 08:05:48.680 --> 08:05:54.319 and in need of attention. As soon as I started 1789 08:05:54.560 --> 08:05:59.720 talking to you about my upper back and talking about 1790 08:06:00.639 --> 08:06:05.479 getting ready to ask the other back to relax, like 1791 08:06:05.680 --> 08:06:11.319 the back already started to relax. It's almost as if 1792 08:06:11.400 --> 08:06:17.400 it doesn't need to hear the words, just needs the intention. 1793 08:06:21.799 --> 08:06:23.200 Just needs to be noticed. 1794 08:06:31.919 --> 08:06:37.240 That is something that often happens in this type of 1795 08:06:37.479 --> 08:06:44.759 situation is when you start to relax a couple of 1796 08:06:44.880 --> 08:06:48.720 parts of your body, as we've done with our hands, 1797 08:06:49.840 --> 08:06:56.000 our eyes and eyelids, and now back of the neck, 1798 08:07:00.040 --> 08:07:05.159 at the back, the back, the rest of the body 1799 08:07:05.279 --> 08:07:12.840 seems to just take notice and decide in its own 1800 08:07:13.080 --> 08:07:21.439 way to start relaxing. Other parts of your body start 1801 08:07:21.560 --> 08:07:30.680 to just become loser. I suppose it's kind of like 1802 08:07:30.799 --> 08:07:34.639 a bit of an avalanche, you know, the little ball 1803 08:07:34.759 --> 08:07:38.479 starts rolling. Before you know, the whole of your body 1804 08:07:38.639 --> 08:07:50.759 is completely relaxed and cold. And if you focus on 1805 08:07:50.880 --> 08:08:03.200 your face, you focus on your eyes, your eyelids, your eyebrows, 1806 08:08:04.439 --> 08:08:05.840 the muscles. 1807 08:08:05.639 --> 08:08:06.680 Around your eyes. 1808 08:08:11.639 --> 08:08:16.360 Maybe you start to notice that your forehead is more 1809 08:08:16.479 --> 08:08:21.520 relaxed than it was. Maybe your face is more relaxed. 1810 08:08:24.200 --> 08:08:29.080 I would say, my entire face is not more relaxed. MS. 1811 08:08:40.479 --> 08:08:46.200 So we're going to focus now on your shoulders again, 1812 08:08:46.479 --> 08:08:51.560 just like before, just to your shoulders, and you can't 1813 08:08:51.599 --> 08:08:54.119 do them in the digity. You can do white shoulder 1814 08:08:54.119 --> 08:08:57.919 and left shoulder I just do do both at the 1815 08:08:58.000 --> 08:09:03.759 same time. Just tell your shoulders actual focus on them 1816 08:09:03.799 --> 08:09:09.799 in your mind, focus on how they feel. Maybe you 1817 08:09:09.919 --> 08:09:17.720 can see them in your minds on Just tell your shoulders. 1818 08:09:20.919 --> 08:09:21.560 To relax. 1819 08:09:59.200 --> 08:10:15.599 It's nice's my backs, but I didn't notice, especially on 1820 08:10:15.720 --> 08:10:23.959 my back, is the connection between the different parts the bank, 1821 08:10:24.360 --> 08:10:35.400 the shoulders, the neck being connected. Being such a large 1822 08:10:35.520 --> 08:10:41.080 part of your body, it's so it's hard to separate 1823 08:10:41.159 --> 08:10:49.360 them from each other. My lower back is starting to 1824 08:10:49.479 --> 08:11:00.680 relax on the side. Maybe I'm going too slow, and 1825 08:11:00.840 --> 08:11:04.240 that could be an issue because we all go at 1826 08:11:04.279 --> 08:11:10.599 different speeds. And the idea of the beginning of this 1827 08:11:10.880 --> 08:11:13.599 recording was for you to be able to just say 1828 08:11:13.680 --> 08:11:30.000 to yourself, relax without focusing on any particular part of 1829 08:11:30.119 --> 08:11:36.360 your body. Because when you know that telling your hands 1830 08:11:38.560 --> 08:11:49.279 to relax and your hands relax, let me tell your eyelids, 1831 08:11:50.680 --> 08:11:58.759 your eyes and muscles around your eyes, your eyebrows to relax, 1832 08:12:02.560 --> 08:12:21.759 and they relaxed. You tell the back of your neck relax, relaxes. 1833 08:12:29.680 --> 08:12:57.200 You tell your upper back to relax, the relaxes. You 1834 08:12:57.360 --> 08:12:59.119 tell your shoulders. 1835 08:13:00.439 --> 08:13:12.599 To relax, they relaxed. 1836 08:13:36.279 --> 08:13:41.880 I told your hands to relax, they relaxed. They continued. 1837 08:13:43.000 --> 08:13:43.560 To relax. 1838 08:13:49.599 --> 08:13:56.080 You told your eyes, the muscles around your eyes and 1839 08:13:56.319 --> 08:14:06.599 eyebrows to relax, they relaxed and continued. 1840 08:14:07.360 --> 08:14:08.000 To relax. 1841 08:14:14.360 --> 08:14:17.759 When you told the back of your neck, when you 1842 08:14:17.840 --> 08:14:18.520 saw the back. 1843 08:14:18.400 --> 08:14:31.479 Of your neck, told it to relax, they relaxed and 1844 08:14:31.680 --> 08:14:48.959 continued to relax. When you told you up back to relax, 1845 08:14:50.959 --> 08:15:05.919 the relaxed and continued to relax. M that's with your shoulders. 1846 08:15:08.560 --> 08:15:15.479 Told your shoulders to relax, and your shoulders relaxed and 1847 08:15:16.000 --> 08:15:22.919 continues to relax. 1848 08:15:28.599 --> 08:15:33.520 And it's not just that, it's. 1849 08:15:36.240 --> 08:15:40.639 That the rest of your body has also been listening, 1850 08:15:42.360 --> 08:15:48.400 and their relaxation has been spread in So from your eyes, 1851 08:15:48.759 --> 08:15:56.200 the relaxation spread to your forehead, round your face, into 1852 08:15:56.279 --> 08:16:10.240 your skin, into your jaw, to the front sides of 1853 08:16:10.319 --> 08:16:23.080 your name. Read down your chest and start relaxed, hands 1854 08:16:23.240 --> 08:16:34.560 and shoulders met through your arms, relating from arms up 1855 08:16:34.919 --> 08:16:37.639 arms out words for wrists. 1856 08:16:41.279 --> 08:16:41.759 Let's go. 1857 08:16:49.599 --> 08:16:59.840 Our pay your hips, but exploy. Just start to relay. 1858 08:17:00.599 --> 08:17:21.159 Team spreading through your legs, way down your eggs, the 1859 08:17:21.360 --> 08:17:27.240 tops of your feet, the sight of your face, the 1860 08:17:27.360 --> 08:18:04.400 bottoms of your feet, lest upstars, each time axing as 1861 08:18:04.479 --> 08:18:29.560 your body relaxes more you white couts slower, peaceful, to 1862 08:18:29.720 --> 08:18:44.799 the point where if he cheers to fall asleep easy, 1863 08:18:51.279 --> 08:18:53.799 he said, drift. 1864 08:18:54.200 --> 08:18:54.799 The way. 1865 08:18:59.560 --> 08:19:01.240 Because there's nothing I know. 1866 08:19:01.360 --> 08:19:02.240 In your mind. 1867 08:19:05.680 --> 08:19:47.080 The brain, it's peaceful. Your body continuous rends with you, 1868 08:19:47.279 --> 08:19:51.279 piction between the body, relaxing. 1869 08:19:51.759 --> 08:19:52.680 The word. 1870 08:19:54.000 --> 08:20:08.680 You say to yourself relax means the need to focus 1871 08:20:08.799 --> 08:20:15.720 on just one part. You can just focus on the 1872 08:20:16.119 --> 08:20:31.040 entire body. Say owt for word who ths. 1873 08:20:40.360 --> 08:20:41.040 And there's. 1874 08:20:42.919 --> 08:21:02.159 Those sensations of comfort spreading throughout the body. I speak 1875 08:21:02.400 --> 08:21:22.040 of comment and every pow to your body relaxed. 1876 08:21:36.759 --> 08:21:39.599 So we need to pay now. 1877 08:21:40.439 --> 08:22:31.119 Just tell yourself relax deeply. Starting down number twenty nineteen 1878 08:22:40.360 --> 08:24:51.959 eighteen seventeen six four thirty two. 1879 08:24:52.000 --> 08:29:18.080 We usus ulyssis eight. 1880 08:30:00.599 --> 08:30:37.520 The US. 1881 08:30:58.840 --> 08:35:17.520 Studious US USU most us. 1882 08:35:30.279 --> 08:36:11.319 Using one. 1883 08:36:17.680 --> 08:36:37.520 So counting down ten to one ten nine eight seven 1884 08:36:39.599 --> 08:36:48.520 six five four three. 1885 08:36:51.080 --> 08:36:54.240 Two one. 1886 08:37:01.240 --> 08:37:04.159 And maybe that was a bit too quick in order 1887 08:37:04.240 --> 08:37:04.840 to relax. 1888 08:37:06.080 --> 08:37:06.759 Maybe it's a bit. 1889 08:37:06.759 --> 08:37:13.240 Too fast for you to notice the calming of your body, 1890 08:37:16.439 --> 08:37:21.040 maybe even a little bit of pressure there, Like you'll 1891 08:37:21.080 --> 08:37:23.159 count it down from ten to one. What do you 1892 08:37:23.319 --> 08:37:26.599 expect me to do? Man? Expect me to stick go 1893 08:37:26.799 --> 08:37:30.560 with floppy just because you're counting down. 1894 08:37:34.680 --> 08:37:34.840 Too. 1895 08:37:35.880 --> 08:37:39.200 If you try it again, but this time, I go 1896 08:37:39.360 --> 08:37:46.720 this slower this time, and you focus on the whole 1897 08:37:46.840 --> 08:37:53.040 of your body before we focus on your legs. Just 1898 08:37:53.319 --> 08:38:03.279 notice how your body does start to feel more relaxed 1899 08:38:08.080 --> 08:39:44.880 with every number that I count down ten, nine, eight, seven, six, five, four, three, one. 1900 08:39:56.240 --> 08:40:01.919 I just notice how how you feel, generally, how your 1901 08:40:01.959 --> 08:40:16.840 body feels. It's not necessarily even about counting down from 1902 08:40:16.919 --> 08:40:24.560 ten to one. It's that space that you have, that 1903 08:40:25.680 --> 08:40:41.639 body space between being active physically or mentally. 1904 08:40:42.520 --> 08:40:43.040 It's just. 1905 08:40:47.720 --> 08:40:52.880 Sitting or lying down, just being there, not doing anything, 1906 08:40:53.080 --> 08:41:00.439 not saying anything, or needing to think about anything. It 1907 08:41:00.599 --> 08:41:04.119 opens up a space, you know, a bit of a space, 1908 08:41:05.119 --> 08:41:14.680 the gap. And the more I camped down for the 1909 08:41:14.799 --> 08:41:22.240 tent of one, the bigger that gap becomes. So there's 1910 08:41:22.360 --> 08:41:34.439 that gap of calmness, of comfort and relaxation. It's a 1911 08:41:34.599 --> 08:41:48.599 nice feeling, and it moves those stresses or discomforts physically 1912 08:41:48.799 --> 08:42:00.919 or emotionally, moves away. Allows you. 1913 08:42:03.639 --> 08:42:04.159 To just. 1914 08:42:07.119 --> 08:42:13.479 Slow down. Someone who count a game from ten down 1915 08:42:13.520 --> 08:42:23.479 to one and notice that gap widening. The gap, and 1916 08:42:23.599 --> 08:42:28.080 as it widens, it's almost like the the stress of 1917 08:42:28.200 --> 08:42:45.799 attention falls into the gap. It gives you that distance, 1918 08:42:47.799 --> 08:43:40.799 that space. Now ten nine eight, seven, six, five. 1919 08:43:51.599 --> 08:44:10.720 Four three. 1920 08:44:45.520 --> 08:45:16.759 One. How did you body you feel now? Can you 1921 08:45:16.919 --> 08:45:32.759 notice that? Do you feeling calmer? Are you feeling more relaxed? 1922 08:45:55.240 --> 08:45:59.560 As we now focus on your legs, just your legs. 1923 08:46:15.560 --> 08:46:35.720 You're just gonna start with focusing on your thighs. Of course, 1924 08:46:35.840 --> 08:46:40.720 it's not the most exciting thing to be doing, because 1925 08:46:43.840 --> 08:46:47.040 I'm sure like most of your body is not not 1926 08:46:47.200 --> 08:46:59.520 going on right now. Just focusing on the whole of 1927 08:46:59.599 --> 08:47:06.080 your thigh the tops of your fires, the sides of 1928 08:47:06.159 --> 08:47:13.000 your fires, the bottoms of your thighs, your outer thighs, 1929 08:47:13.119 --> 08:47:18.040 and your inner thighs. Basically the whole of your thigh 1930 08:47:18.159 --> 08:47:20.319 that leads into. 1931 08:47:20.200 --> 08:47:20.919 Your hip. 1932 08:47:24.720 --> 08:47:35.479 And it goes down to your knee joints. Now, this 1933 08:47:35.680 --> 08:47:43.119 is a big area. It's a very heavy area. It's 1934 08:47:43.279 --> 08:47:49.720 very strong, probably the strongest muscles in your body or 1935 08:47:49.799 --> 08:47:50.520 in your thighs. 1936 08:48:00.720 --> 08:48:01.599 But I don't think we. 1937 08:48:03.360 --> 08:48:15.919 Perhaps will give enough attention to our thighs. Perhaps we 1938 08:48:16.080 --> 08:48:26.680 don't acknowledge how important our thighs are to our lives, 1939 08:48:38.240 --> 08:48:47.639 how much they actually do for us all through our lives. 1940 08:48:54.799 --> 08:49:00.799 And may s sound really weird, but I think that 1941 08:49:01.000 --> 08:49:08.880 all of our body parts, especially our thighs, need some TLC, 1942 08:49:12.200 --> 08:49:22.319 a bit of love shown, a bit of the acknowledgement, 1943 08:49:25.040 --> 08:49:34.119 thank you, gratitude for what ad thighs do for us. 1944 08:49:40.680 --> 08:49:46.279 And I know this may sound a bit strange. Maybe 1945 08:49:46.319 --> 08:49:49.360 you think, why am I? Surely I should be able 1946 08:49:49.840 --> 08:49:52.119 in the garden hugging a tree or something. 1947 08:49:53.759 --> 08:49:59.040 Wow, it's hard to set a. 1948 08:49:59.080 --> 08:50:02.759 Microphone up on a tree. That's why I'm doing this indoors. 1949 08:50:02.799 --> 08:50:06.599 Otherwise I would be outside a tree. Now I can't 1950 08:50:06.639 --> 08:50:15.479 see the television from the tree. You move down to 1951 08:50:15.560 --> 08:50:25.479 your knees gain such an important part, and I think 1952 08:50:25.520 --> 08:50:32.439 we don't necessarily I'll speak for myself here. I don't 1953 08:50:32.520 --> 08:50:38.959 necessarily appreciate all that my needs do for me until 1954 08:50:40.520 --> 08:50:44.000 I have a problem with my knee. It's occasionally if 1955 08:50:44.040 --> 08:50:49.040 I there, maybe i'll pash it, or it's aching for 1956 08:50:49.200 --> 08:50:55.919 some reason. It's then that I realize how much it does. 1957 08:50:57.560 --> 08:51:00.799 You know, the benefit of being able to use my 1958 08:51:01.040 --> 08:51:10.720 legs without any kind of physical discomfort is a beautiful 1959 08:51:10.799 --> 08:51:18.840 thing that's possibly not appreciated until it's temporarily removed. 1960 08:51:20.000 --> 08:51:20.799 You know that's. 1961 08:51:20.880 --> 08:51:29.880 Comfort, But as you focus on your knees. Regardless of 1962 08:51:29.959 --> 08:51:35.520 how your knees feel, you can have that sense of 1963 08:51:36.880 --> 08:51:41.599 gratitude and love to your knees for all that they 1964 08:51:41.759 --> 08:51:55.000 do for you. You can still have that attention on 1965 08:51:55.159 --> 08:52:02.479 your thighs. Maybe notice how your thighs feel, Maybe notice 1966 08:52:02.759 --> 08:52:19.919 that they are relaxing more deeply as you focus now 1967 08:52:21.799 --> 08:52:25.520 on the bottoms of your legs, your shins, and your 1968 08:52:25.639 --> 08:52:34.599 calf muscles. The bones between your knees and your feet incorporates, 1969 08:52:34.639 --> 08:52:45.680 and the course your ankles so important. Can anyone that's 1970 08:52:45.759 --> 08:52:51.799 had even like the slightest sprain of an ankle knows 1971 08:52:52.080 --> 08:53:04.000 how how much we take our ankles for granted. And 1972 08:53:04.119 --> 08:53:06.439 it's kind of strange in a way when you think that. 1973 08:53:09.000 --> 08:53:12.919 You know, logically, our wrists are a lot thinner than 1974 08:53:13.080 --> 08:53:17.159 the rest of our arms, which is okay, It doesn't 1975 08:53:17.840 --> 08:53:21.159 can't see any problem with that because we're just picking 1976 08:53:21.240 --> 08:53:28.880 stuff up. Our ankles so much thinner than the rest 1977 08:53:28.919 --> 08:53:39.560 of our legs, and from a physics perspective or logical 1978 08:53:39.680 --> 08:53:43.799 even it doesn't really make sense that all this weight 1979 08:53:45.439 --> 08:53:52.400 would ultimately be resting on your ankles then leading to 1980 08:53:52.479 --> 08:54:05.680 your feet, a thin area, thin bone. Yeah, it does 1981 08:54:05.919 --> 08:54:12.720 so much great work supports us, supports our body for 1982 08:54:12.759 --> 08:54:23.159 a lifetime, helps us to balance, It helps you to 1983 08:54:27.159 --> 08:54:36.400 get around and be mobile. And there's the calf muscles. 1984 08:54:36.439 --> 08:54:44.040 Of course, when I was younger, I couldn't see the 1985 08:54:44.119 --> 08:54:49.240 point in calf muscles. Didn't seem to do anything. Okay, 1986 08:54:50.319 --> 08:54:53.840 if I walked around on tiptoes, then my calf muscles 1987 08:54:53.919 --> 08:54:57.439 get some work. But of course that's not true. The 1988 08:54:57.560 --> 08:55:01.919 calf muscles are being used whenever we use our legs 1989 08:55:07.560 --> 08:55:15.439 and your shins there to protect, you'll low a lex 1990 08:55:19.759 --> 08:55:24.520 shaped in a way, almost as a protector, with the 1991 08:55:24.599 --> 08:55:39.680 bone leading of course to your ankles and your feet. 1992 08:55:44.439 --> 08:55:46.400 I'm not going to focus on your feet. We're just 1993 08:55:46.479 --> 08:55:52.639 going to focus on the legs. And I realize, and 1994 08:55:52.759 --> 08:55:56.799 now that I've mentioned your feet, you probably focuses on 1995 08:55:56.959 --> 08:56:00.000 them anyway, So maybe I should focus on your feet 1996 08:56:00.159 --> 08:56:00.680 a little bit. 1997 08:56:04.720 --> 08:56:05.840 You can have them in your. 1998 08:56:05.759 --> 08:56:12.159 Awareness, the same as you have your thighs in your awareness. 1999 08:56:13.000 --> 08:56:14.319 Even though we haven't been. 2000 08:56:14.319 --> 08:56:20.319 Focusing on your thighs a few minutes, we'll be focusing 2001 08:56:20.439 --> 08:56:37.040 on your angles. There's still that sensation of comfort in 2002 08:56:37.200 --> 08:56:49.000 your thighs, and there's that moment of energy because the 2003 08:56:49.159 --> 08:56:56.720 thighs hold lots of different sensations. Of course, there's the muscles, 2004 08:56:57.319 --> 08:57:01.360 the big straw muscles that we have in our thighs. 2005 08:57:10.159 --> 08:57:15.840 But the skin on the outside of the thighs, as 2006 08:57:15.919 --> 08:57:20.479 in the outside of all of our body, can be 2007 08:57:20.720 --> 08:57:38.400 very sensitive, sensitive to the touch, sensitive to temperature. And 2008 08:57:38.560 --> 08:57:46.959 inside your thighs the bones, there's the muscle, there's the blood, vessels, 2009 08:57:47.119 --> 08:57:52.919 the arch trees, all this stuff that's inside your thighs. 2010 08:57:57.360 --> 08:58:00.680 I guess sometimes it'd be nice if you could actually 2011 08:58:00.759 --> 08:58:08.159 put your fingers inside your thighs and a message. So 2012 08:58:08.200 --> 08:58:11.680 if you can message on the outside, of course, but 2013 08:58:11.799 --> 08:58:15.000 to be able to get deep into the muscles, to 2014 08:58:15.080 --> 08:58:20.200 be able to just massage inside your thighs, message in 2015 08:58:20.240 --> 08:58:29.119 the bones of your leg, massage with the veins and 2016 08:58:29.360 --> 08:58:34.880 just gently healing the fives. 2017 08:58:38.439 --> 08:58:40.000 And you can move down. 2018 08:58:41.840 --> 08:58:46.840 Message and inside your knees, just message in those bones, 2019 08:58:47.880 --> 08:58:54.880 but with healing fingertips, spreading that healing energy deep into 2020 08:58:55.040 --> 08:58:56.000 the choice. 2021 08:58:57.200 --> 08:59:04.680 Your knees. Of course, there's the back. 2022 08:59:04.680 --> 08:59:10.880 Of your need and the inside crease where your need is. 2023 08:59:12.560 --> 08:59:18.279 It's a really sensitive area. Really that's very nice when 2024 08:59:18.319 --> 08:59:23.000 you stroke it. That might be because it's an area 2025 08:59:23.080 --> 08:59:28.159 that's not really touched very often. It's almost like a 2026 08:59:28.319 --> 08:59:34.040 hidden part, a crease in your legs. 2027 08:59:34.159 --> 08:59:35.080 It's almost. 2028 08:59:37.080 --> 08:59:41.639 Like a part that has a sensitivity, which is a 2029 08:59:41.680 --> 08:59:52.599 little bit different. Of course, it's protected by your legs. 2030 09:00:00.159 --> 09:00:05.159 You can imagine putting your fingers into that crease in 2031 09:00:05.240 --> 09:00:14.319 your legs. Fold in between your legs. You can just 2032 09:00:14.560 --> 09:00:19.840 message with your fingertips. Let your fingertips are going inside, 2033 09:00:21.520 --> 09:00:29.560 massage in the muscle or tissue. You can of course 2034 09:00:29.720 --> 09:00:36.360 feel the bones of your knees heading through your fingertips. 2035 09:00:43.759 --> 09:00:49.520 And then if you go down to half muscles, and 2036 09:00:49.680 --> 09:00:52.360 that's the part I'd like to be able to really 2037 09:00:53.200 --> 09:00:59.479 put my fingertips step inside like half muscles, massage in 2038 09:01:00.119 --> 09:01:14.560 every single tissue of that muscle, healing every part. And 2039 09:01:14.639 --> 09:01:22.639 then doing the same for my shins. Massage generally stroking 2040 09:01:22.840 --> 09:01:30.799 the bones, generally stroking them, healing the loving way, because 2041 09:01:30.840 --> 09:01:37.000 they deserve to be treated as the precious bones that 2042 09:01:37.119 --> 09:01:41.959 they are. Our legs are so precious as in all 2043 09:01:42.000 --> 09:01:47.000 the other parts of our body, the more precious of 2044 09:01:47.240 --> 09:02:06.959 anyture on the planet. Start to think about the legs 2045 09:02:07.119 --> 09:02:15.159 in this way, you can change your perspective. 2046 09:02:18.080 --> 09:02:19.159 Might sound a bit. 2047 09:02:22.240 --> 09:02:27.479 It silly to start with the idea of having love 2048 09:02:28.080 --> 09:02:37.119 for your legs. Show an appreciation for your thighs, want 2049 09:02:37.200 --> 09:02:41.279 them to be able to put your hands in your thighs, 2050 09:02:43.240 --> 09:02:49.479 the message the muscles and the bones, and do you 2051 09:02:49.560 --> 09:02:57.840 get your fingers deep in there, releasing all tension, just 2052 09:02:57.959 --> 09:02:58.759 to show. 2053 09:03:00.400 --> 09:03:01.680 How much you care. 2054 09:03:04.799 --> 09:03:09.959 About your legs, how much you care for what your 2055 09:03:10.040 --> 09:03:13.400 legs do for you regularly. 2056 09:03:15.759 --> 09:03:17.000 You means your. 2057 09:03:17.040 --> 09:03:29.959 Cars, your ankles, the strength of your ankles, considering how 2058 09:03:30.959 --> 09:03:34.240 thin they are compared to the rest of your legs, 2059 09:03:34.400 --> 09:03:48.040 especially your thighs. Yet they're so strong, so flexible, absolutely 2060 09:03:48.319 --> 09:04:00.159 amazing things. Your ankles are truly a gift because of 2061 09:04:00.240 --> 09:04:11.520 what they do for you, supporting all that weight, regardless 2062 09:04:11.520 --> 09:04:15.560 of how what weight you are, even if you only 2063 09:04:15.599 --> 09:04:20.759 eat ate stone, still a lot of weight with these 2064 09:04:21.200 --> 09:04:27.639 little ankles. Now I'm a lot heavier than eat stone, 2065 09:04:29.279 --> 09:04:37.360 double that. Yet my ankles support my body. 2066 09:04:37.799 --> 09:04:38.400 All the time. 2067 09:04:42.159 --> 09:04:45.159 Whether they do give off a sigh of relief when 2068 09:04:45.200 --> 09:04:50.400 to sit down. That's we've had my whole legs through 2069 09:04:53.959 --> 09:04:59.400 my feet feet also go my toast clap. 2070 09:05:00.560 --> 09:05:01.319 I'm so happy. 2071 09:05:21.119 --> 09:05:26.240 Your legs really are amazing. 2072 09:05:28.720 --> 09:05:32.200 I don't have to talk about Talking about your. 2073 09:05:32.200 --> 09:05:38.240 Legs is probably possibly one of the most thing, most 2074 09:05:38.360 --> 09:05:45.880 boring things you've ever heard anyone say. Possibly, you're boy, 2075 09:05:46.000 --> 09:05:54.319 You're not. Everything I said is true. Your legs are amazing. 2076 09:06:03.200 --> 09:06:14.360 Relix deserve not just respect, They deserve to relax. 2077 09:06:15.720 --> 09:06:26.720 Deeply. They deserve to take some time out of the day. 2078 09:06:28.919 --> 09:07:05.800 They just lecker completely relax, really can relax. And because 2079 09:07:05.879 --> 09:07:12.319 the legs are so such as very important part of 2080 09:07:12.480 --> 09:07:16.480 your body and your relax legs, the rest of your 2081 09:07:16.519 --> 09:07:36.080 body also naturally follows in that journey of comfort. I 2082 09:07:36.160 --> 09:07:41.319 can feel it in my hips. My hips feel really loose, 2083 09:07:44.559 --> 09:07:45.400 and also. 2084 09:07:45.360 --> 09:07:49.400 My lighter back as well. My lower back. 2085 09:07:49.480 --> 09:07:53.239 Really feels it feels stretched. 2086 09:07:53.800 --> 09:07:57.040 Even though I'm just sitting in a chair and there's. 2087 09:07:56.959 --> 09:07:58.480 No stretching. 2088 09:08:00.599 --> 09:08:04.160 As far as the way I'm doing, It's almost as if. 2089 09:08:04.080 --> 09:08:08.000 The muscles are just relaxed so much that there is 2090 09:08:08.160 --> 09:08:16.639 a natural stretch. This a tension has reduced a lot. 2091 09:08:33.000 --> 09:08:36.519 And now the count down from ten downs of one 2092 09:08:40.879 --> 09:08:42.760 and you can continue. 2093 09:08:43.959 --> 09:09:15.120 To feel wonderfully relaxed. Ten nine, eight, seven, six, five, four, 2094 09:09:18.480 --> 09:09:45.720 three two one relax. So I'm just gonna countdown five 2095 09:09:45.879 --> 09:09:50.080 down to one, and there's a countdown. If you just 2096 09:09:50.199 --> 09:09:58.040 focus on the numbers, just the numbers counting down, and 2097 09:09:58.239 --> 09:10:01.879 notice how you feel. 2098 09:10:04.239 --> 09:10:09.080 In this moment as you hear the numbers counting down. 2099 09:10:09.879 --> 09:10:22.400 Knowing that those numbers counting down represent you feeling calmer, 2100 09:10:23.760 --> 09:10:29.160 not just in the body, but also relaxing your mind. 2101 09:10:32.239 --> 09:10:33.559 Just notice how you feel. 2102 09:10:34.440 --> 09:10:40.360 There's nothing to do, it's nothing to say, there's nothing 2103 09:10:40.480 --> 09:10:45.599 to think about starting with. 2104 09:10:47.080 --> 09:11:17.480 Number five, four, three, two. 2105 09:11:23.279 --> 09:11:44.720 One. How as you notice the gradual letting go at 2106 09:11:44.800 --> 09:11:51.879 the tension in your body, it may also begin to 2107 09:11:52.160 --> 09:11:59.440 notice and be aware of how your mind is starting 2108 09:11:59.639 --> 09:12:07.839 to slow down. This is just a natural thing that happens. 2109 09:12:10.480 --> 09:12:12.959 It's not really a special procedure. 2110 09:12:14.279 --> 09:12:15.160 It's just natural. 2111 09:12:15.279 --> 09:12:21.639 Because it's your body relaxes, your mind also starts to relax, 2112 09:12:23.239 --> 09:12:26.919 and the more your mic relaxes, the more your body relaxes. 2113 09:12:27.000 --> 09:12:29.279 It's just a continuous. 2114 09:12:29.599 --> 09:12:40.680 Circle of relaxation. And is that calmness that comes from 2115 09:12:42.680 --> 09:12:48.400 relative quietness. You know, even even if there's background sounds 2116 09:12:49.879 --> 09:12:51.839 either your side online. 2117 09:12:53.080 --> 09:12:57.040 It's still going to be quite calm. 2118 09:12:58.760 --> 09:13:02.120 You know, you haven't got the telep there's no music 2119 09:13:03.559 --> 09:13:06.239 in the background unless you're listening to the recording. 2120 09:13:05.959 --> 09:13:13.360 With music of course you're very likely not going to 2121 09:13:13.400 --> 09:13:16.519 be sitting in the room with other people. Of course 2122 09:13:16.559 --> 09:13:21.480 you might keep but generally it's more idea if you can. 2123 09:13:21.400 --> 09:13:32.360 Do this on your own, so no distractions, and when 2124 09:13:32.400 --> 09:13:47.760 you stop thinking about stuff, relaxation automatically rises, a sense 2125 09:13:47.839 --> 09:13:58.599 of comfort starts to grow, and without trying to build 2126 09:13:58.639 --> 09:14:09.680 it up into something fantastical, something magical, this is just 2127 09:14:10.080 --> 09:14:22.599 a natural process, something that's easy to accomplish. In fact, 2128 09:14:22.760 --> 09:14:30.239 it's almost the sense of relaxing completely happens really when 2129 09:14:31.239 --> 09:14:35.160 you put no effort into it. It's not something that 2130 09:14:35.319 --> 09:14:46.080 you can really force. It's something that happens naturally. And 2131 09:14:46.400 --> 09:14:55.040 part of the process of this recording and others is 2132 09:14:55.720 --> 09:15:06.959 simply two allow you to take advantage of this space. 2133 09:15:09.199 --> 09:15:22.199 This time, to just let go, to just be here, 2134 09:15:23.639 --> 09:15:25.400 to be in hue. 2135 09:15:28.839 --> 09:15:40.919 With how you feel, yet with the intention of wanting 2136 09:15:41.239 --> 09:15:53.319 to relax deeply and maybe even to fall asleep, depending 2137 09:15:53.559 --> 09:15:59.760 on what it is that you wish for yourself in 2138 09:15:59.839 --> 09:16:16.080 the moment. As we know, relaxing is the majority of 2139 09:16:16.199 --> 09:16:20.480 the process of fallen asleep. The actual fall in asleep 2140 09:16:20.559 --> 09:16:27.319 part is a tiny bit at the end. The deeper 2141 09:16:28.639 --> 09:16:29.680 relaxed you. 2142 09:16:29.760 --> 09:16:35.440 Become the easier. 2143 09:16:38.000 --> 09:16:38.919 You find. 2144 09:16:40.160 --> 09:16:56.199 Yourself drifting. You can also, if he choose, stay focused 2145 09:16:57.360 --> 09:17:21.360 on my voice and really enjoy the process, coratually relaxin 2146 09:17:25.639 --> 09:17:27.160 each muscle. 2147 09:17:31.360 --> 09:17:32.440 In your body. 2148 09:17:37.199 --> 09:18:06.319 Effortlessly and just observing the sensation of letting go completely. 2149 09:18:12.400 --> 09:18:16.599 This time, I'm gonna count from six down to one. 2150 09:18:21.239 --> 09:18:29.279 And you can notice your mind calming down more. 2151 09:18:30.400 --> 09:18:42.400 With each number. Do you hear me say, naturally feeling. 2152 09:18:44.120 --> 09:21:23.040 Calm and slow to peaceful? Six, five, four, three? What 2153 09:21:44.599 --> 09:21:45.480 is nowhere? 2154 09:21:48.760 --> 09:22:00.720 How you mighte to suit it right down, sick deeply 2155 09:22:03.519 --> 09:22:20.919 into relaxation, and as you focus on your why did 2156 09:22:24.400 --> 09:22:25.639 they noticed that. 2157 09:22:27.559 --> 09:22:28.080 There are some. 2158 09:22:29.000 --> 09:22:38.319 Thoughts still there, maybe some stolen thoughts that there some 2159 09:22:38.599 --> 09:22:43.599 reason perhaps need your attention. 2160 09:22:50.480 --> 09:22:51.879 That's what you can do is. 2161 09:22:57.440 --> 09:23:09.959 Send love to those thoughts. Sprinkle those stores with love. 2162 09:23:11.680 --> 09:23:18.160 I do battles, my flower, Just sprinkle fl battles, feel 2163 09:23:18.199 --> 09:23:25.879 good love towards those stores. To let those stores slow down, 2164 09:23:28.160 --> 09:23:34.440 not bad in them, You just need them to requiet them, 2165 09:23:37.239 --> 09:23:45.080 to just calm down, slow down, quiets down. 2166 09:23:49.000 --> 09:24:00.760 And now so as you focused on those and me thoughts, 2167 09:24:02.239 --> 09:24:06.319 to count down this time from seven down to one. 2168 09:24:07.839 --> 09:24:24.800 Each number, just imagine sprinkling those flower petals of love, kindness, gratitude. 2169 09:24:27.279 --> 09:24:37.239 Over those thoughts, to allow them to just not away 2170 09:24:38.839 --> 09:24:52.400 relaxed deeply. I've been a number those thoughts will become 2171 09:24:52.599 --> 09:26:00.400 more and more relaxed. Stopped of the puss five four? 2172 09:27:18.239 --> 09:27:52.800 What that is so last? Your feeling in your pudding. 2173 09:28:01.199 --> 09:28:15.080 I can't focus on your hands. It's the more relaxed 2174 09:28:15.199 --> 09:28:37.720 your hands are, the more relaxed your body and my not. Yes, 2175 09:28:39.519 --> 09:28:50.000 you focus on your hands, your fingers. It's nothing to 2176 09:28:50.160 --> 09:28:54.559 be get to be done. There's no creation of fists 2177 09:28:54.839 --> 09:29:05.959 or dance and the fingers or anything like that. It's 2178 09:29:06.239 --> 09:29:12.000 just a not to sing and focusing on your hands, 2179 09:29:19.000 --> 09:29:21.080 not to seewy feel. 2180 09:29:35.440 --> 09:29:36.360 It give them. 2181 09:29:38.800 --> 09:29:46.440 Relds to your hands feel. I can't by your mind 2182 09:29:46.839 --> 09:30:04.199 feels and more confidents your feel around the body. See 2183 09:30:06.680 --> 09:30:38.040 they have albody. I tiste you wait, stopt him dreat 2184 09:30:51.800 --> 09:31:00.360 like you said, just on my hands and its. 2185 09:31:04.919 --> 09:31:07.599 I chi. 2186 09:31:10.279 --> 09:31:22.080 Sperience. How deepening of that connaxation in my hands? Things? 2187 09:31:28.160 --> 09:31:48.000 Oh lax fixed me up a hat. 2188 09:31:50.279 --> 09:31:51.120 Down to ward. 2189 09:31:56.440 --> 09:32:06.000 You must feel that ge lets in the je spreading 2190 09:32:07.239 --> 09:32:14.559 into my hands least coming. 2191 09:32:22.480 --> 09:32:28.120 Let's each number. 2192 09:32:34.720 --> 09:32:45.559 Coming down laps down to one, rifting. 2193 09:32:49.000 --> 09:32:50.199 Left to the cap. 2194 09:32:54.879 --> 09:33:46.440 Started seven. 2195 09:36:55.559 --> 09:36:56.080 Just be it. 2196 09:37:01.239 --> 09:37:07.319 Nothing to think about, nothing to do, nothing to say. 2197 09:37:11.839 --> 09:37:23.519 Everything just feels this is what that respect to me? 2198 09:37:27.279 --> 09:38:53.199 This is I just moments, English Speechish, species. 2199 09:39:17.239 --> 09:39:50.279 NAT. 2200 09:40:29.000 --> 09:41:59.360 Music stops 2201 09:42:10.599 --> 09:42:29.120 Up.