Speaker 1: Hello, and welcome to Jasonnewland dot com. My name is
Speaker 1: Jason new Land. Please I new listen when you can
Speaker 1: safely close your eyes. This is going to be a
Speaker 1: relaxation session.
Speaker 2: Now remember that this is your time, your space where
Speaker 2: nothing needs to be.
Speaker 3: Done, nowhere you need to go, No one you need
Speaker 3: to impress, which is lucky because I don't think I've
Speaker 3: impressed anyone.
Speaker 1: Ever. Actually, it's just you and me and a gentle
Speaker 1: journey into relaxation, perhaps a few odd details along the way,
Speaker 1: because sometimes the usual paths are the ones that lead
Speaker 1: us deeply into calmness. You already, let's begin and find
Speaker 1: the position that feels good enough, not perfect, because perfection
Speaker 1: is busy and tiring, just good enough because she knows that.
Speaker 2: You can change the position that you're sitting or lying
Speaker 2: down whenever you choose, as you let your body notice
Speaker 2: the surface beneath you, supporting your body. Like said, every
Speaker 2: tiny weight, every little shift. If you imagine your body
Speaker 2: is like a stack of light books being carefully placed
Speaker 2: on a shelf, one book after another. Your head is
Speaker 2: a hardback, your chest, every reverence rid's for you, your
Speaker 2: arms slim paperbags, and your.
Speaker 1: Legs long endlasses that open the places you've never been.
Speaker 2: Feel the stocks, settle, balance stables supported all of those
Speaker 2: books nice save.
Speaker 1: And as the lib re glazes for the night, your body.
Speaker 4: Feels safe, quiet.
Speaker 1: And still. Now notice see your breathe. It not in
Speaker 1: the ordinary way done all your life, but as if
Speaker 1: breath is slightly eccentric, you can enhale. Stay. You're sipping
Speaker 1: from a straw made of silk, and exile is that
Speaker 1: you're blowing out a candle that doesn't really want to
Speaker 1: go out, but it does anyway. It gives in and relaxes.
Speaker 2: It's as if each prayer had its own personality.
Speaker 1: Some are shy, some are bold. Some breaths gickle as
Speaker 1: they live, others hum softly.
Speaker 5: Just let each one be different, unusual.
Speaker 1: Life. And as you noticed the odd little character of
Speaker 1: each breath, he begin to realize how much lighter.
Speaker 6: The air fills, as if it's not just oxygen, it's
Speaker 6: a kind of invisible.
Speaker 1: Comfort. Rabbing around you.
Speaker 2: Now, I'd like you to imagine a house. Not any house,
Speaker 2: This one is filled entirely with clocks.
Speaker 1: Clocks on the walls, clocks on the ceiling, clocks on
Speaker 1: the floor, some grand some pocket sized, some ticking on loudly,
Speaker 1: some whisper in their seconds. And in this house time
Speaker 1: does not behave normally, because one clock goes forward, one
Speaker 1: goes backwards. One doesn't move at all. It just size.
Speaker 7: Every so often.
Speaker 1: And you can walk through this strange house of clocks,
Speaker 1: notice how your own sense of time stretches and bends, because.
Speaker 8: Minutes can feel like hours, hours.
Speaker 1: Can feel like seconds. And within this bending of time,
Speaker 1: you notice your body's softening slow.
Speaker 2: It feels so free, doesn't it so calm, so loose,
Speaker 2: to not be chained to ordinary time?
Speaker 1: And you hear in the house of clogs, relaxation is timeless.
Speaker 9: And the deep echo the less it matters.
Speaker 1: Whether you're at the beginning, middle, or end of this session,
Speaker 1: because all you know is that you're sinking lessenedly into
Speaker 1: the space between the digs and the dogs. Now step
Speaker 1: outside the house into the card This garden is unusual too,
Speaker 1: because of the lowers. Here are soft pillows, the trees lullabies,
Speaker 1: and the cross is woven from long strands of velvet.
Speaker 2: As you sit on a bench made of clouds, and
Speaker 2: it welcomes you like an old friend.
Speaker 1: And the most unusual thing, the Goden smells like your
Speaker 1: vapor memory.
Speaker 2: It doesn't matter what it is, because your mind chooses
Speaker 2: it as the frequent surprises.
Speaker 1: And fills you with familiarity and calm, as birds fly overhead,
Speaker 1: but instead of singing, they tell you jokes, silly ones
Speaker 1: to make you smile without effort, and every smile releases
Speaker 1: a little ortension from your body, as if each smile
Speaker 1: is the key unlocking muscles, joints and even thoughts. And
Speaker 1: the longer you stay in this garden, the more ordinary
Speaker 1: stress seems like an old coat that you just forgot
Speaker 1: to wear.
Speaker 2: It's left in an old closet somewhere, because everything's unusual
Speaker 2: but wonderfully safe, and you can rest as long as
Speaker 2: you like. Now, imagine laying down in the curtain, the
Speaker 2: velvet grass cradling pillow flowers, monty had cloud bench.
Speaker 1: Dissolveing into soft mist around you, and you dreamed deeper, weightless,
Speaker 1: oddly comfortable, as though gravity itself has decided to let
Speaker 1: you float for a.
Speaker 7: While, and every sound, every thought.
Speaker 1: Becomes part of the background, so unimportant, like old radio stations.
Speaker 4: From the past, fade in a way, fade.
Speaker 1: In a way.
Speaker 10: Now in a few moments, I'll bring you gently back.
Speaker 1: But to remember, you can return to the house clocks
Speaker 1: or the garden of odd comforts any time you wish,
Speaker 1: because they live in your imagination waiting for you.
Speaker 2: Help you calm down and relax, deeply, peacey.
Speaker 1: If you like. You can start to notice a breathing
Speaker 1: the surface beneath you, supporting your body, your body resting, steady, calmness,
Speaker 1: linger it. Even if you open your eyes, I feel calmer.
Speaker 1: And when you're ready, if you want to, you can
Speaker 1: be turned to the.
Speaker 10: Room feeling relaxed, refreshed.
Speaker 11: Mhmm, and just.
Speaker 1: A little as space pace space, relax in a more
Speaker 1: deep and meaningful way, maybe in a way that can
Speaker 1: not just allow you to feel calmer now and throughout
Speaker 1: the time we've spend together here, not just relaxed at
Speaker 1: the end of the recording when it's finished and you
Speaker 1: can enjoy that sense of comfort and peace, but also
Speaker 1: I think it would be nice to have those feelings
Speaker 1: of relaxation continue for longer after the recording has ended,
Speaker 1: so that you can still benefit from listening to my voice,
Speaker 1: maybe in a few hours time, perhaps tomorrow, and then
Speaker 1: by listening regularly, especially if you find like some people
Speaker 1: do and myself as well. Sometimes I find one particular
Speaker 1: recording that really resonates with me, and I just listen
Speaker 1: to it over and over again every morning, every evening.
Speaker 1: There was this recording from We're going back to about
Speaker 1: nineteen ninety nine. It wasn't hypnosis, but it was a
Speaker 1: guided visualizations. It kind of was hypnosis, really, and I
Speaker 1: managed to find it again and it still has the
Speaker 1: same effect on me. And part of it was the
Speaker 1: person's voice relaxed me. She just felt so peaceful, and
Speaker 1: I'd look forward to listening to her in the morning
Speaker 1: and in the evening. And I knew before even pressing
Speaker 1: the play button that since I've done that, pressed the
Speaker 1: play button. This is in the days of CD players
Speaker 1: pressed the play button. In fact, it might have even
Speaker 1: been a tape recorder. I'd lie down on the bed
Speaker 1: and then even without necessarily listening to her words because
Speaker 1: I had them memorized. Really, it was as if my
Speaker 1: body knew exactly what to do, and the muscles just
Speaker 1: almost went into automatic relaxation, and I remember my mind
Speaker 1: would slow down. Now now I was listening to this
Speaker 1: recording in the early days of learning hypnosis and long
Speaker 1: before I ever made any videos or audio recordings myself,
Speaker 1: because I didn't start doing that till two thousand and six,
Speaker 1: I knew, I knew how helpful I found being able
Speaker 1: to just let go, to have that trust in the
Speaker 1: person that I'm listening to, knowing that it's going to
Speaker 1: be just as relaxing, if not more so. Each time
Speaker 1: you hear my voice, you may feel the same. Some
Speaker 1: people have been listening to me for over a decade,
Speaker 1: maybe not solidly, obviously not twenty four hours a day,
Speaker 1: but maybe people come back. Some people maybe listen every day.
Speaker 1: There's something that I do which you may not realize
Speaker 1: by listening, is when I record these recordings. Now, for example,
Speaker 1: I also am affected by the words that I say.
Speaker 1: So if I set you focus on your feet, notice
Speaker 1: your feet relaxing, I will be focusing on my feet.
Speaker 1: I will be noticing my feet relaxing. If I said,
Speaker 1: focus on your hands, and maybe notice the difference between
Speaker 1: each hand, Perhaps notice the air in the room, the
Speaker 1: temperature of the room. On the backs of your hands.
Speaker 1: You may start to notice what almost feels like a
Speaker 1: very light breeze, even though there may not be any
Speaker 1: type of breeze at all where you are right now,
Speaker 1: and as you become aware of your hands, I'm also
Speaker 1: aware of how relaxed my hands our feeling now and
Speaker 1: when it comes to potentially drifting off to sleep, which
Speaker 1: may be the reason you're listening. I also feel drousy
Speaker 1: when I make these recordings. I also notice my mind drifting.
Speaker 1: In fact, at times I've actually fallen asleep without even noticing,
Speaker 1: and I carry on talking. It's suddenly, where I listen
Speaker 1: back to do the editing, I hear snoring, and I think,
Speaker 1: I don't remember snoring. I remember talking women was a
Speaker 1: pick turned up. That's why I sound like when I snore,
Speaker 1: I get read into the whole experience. I don't know
Speaker 1: how you feel. How relaxed do you feel in your feet,
Speaker 1: how relaxed you feel in your hands. I have noticed
Speaker 1: more and more that the more relaxed, deeper level of
Speaker 1: comfort you feel, the easier your breathing becomes. It's almost
Speaker 1: like that additional muscle relaxation. So this allows you to
Speaker 1: prove easier without necessarily focusing on your breath. However, being
Speaker 1: able to notice the ease in which you breathe so
Speaker 1: naturally breeze so very easily and smoothly. Whenever I imagine my
Speaker 1: breathing improving, when I've got my eyes closed, I tend
Speaker 1: to visualize beautiful field with trees and flowers producing all
Speaker 1: that life giving oxygen. It feels nice to, if nothing else,
Speaker 1: just taking some time away from everything, enjoying that feeling
Speaker 1: of peace, serenity with a joyful heart. Time seems to
Speaker 1: just drip by, so very slowly, relaxed, so deeply peaceful,
Speaker 1: completely unattached to any thoughts whatsoever in this moment, completely free.
Speaker 12: Not to say that.
Speaker 1: Your mind.
Speaker 13: Slowed down, slowed down.
Speaker 1: Because nothing really requires your attention. You can enjoy the
Speaker 1: physical sensations of allowing the stress to direct out of
Speaker 1: your body, to repaying out at every part of your
Speaker 1: body and being released from your brain your mind slowly
Speaker 1: but surely, muscles in your legs, relegs, recks, res s,
Speaker 1: very deep lacs so deeply, and the feelings, the pleasant
Speaker 1: feelings in your arms and shoulders, deeply, in each part
Speaker 1: of your body, deep deep, might just say, the feelings
Speaker 1: in the back of your neck, feelings in your wrists,
Speaker 1: muscles in front of your body, fading.
Speaker 14: Peace deeply, the sense of peace.
Speaker 1: Spreads through a very cold e man. You focus on
Speaker 1: your mind, your mind becomes's lover deep, relax fairy, slow
Speaker 1: stomach days for new stomach. That is, let you sound relaxed.
Speaker 1: You now feel in the hole of your back, in
Speaker 1: a spine from your brain all right down the middle
Speaker 1: of your back, sending and receiving millions of messages every day,
Speaker 1: decomfort increasing deeply relaxed, your niece legs spreading these signals
Speaker 1: down in spinal cord into every parts of your body,
Speaker 1: your sins, and your carfass outbursts. Feelings of peace and
Speaker 1: tranquility spreading through your body, tips of your toes, to
Speaker 1: your eyes, your fingers. Wait till you know bad. I'm
Speaker 1: letting go.
Speaker 12: Reiating place.
Speaker 1: To drift in mind. Just want to man away, happy
Speaker 1: to let God, let God like sud track no boddy,
Speaker 1: enjoy of sens joy, space, this space, pace, safety, ere
Speaker 1: let's got focus on the different parts, say your body,
Speaker 1: just to notice avoidead in your eyes, actual solus, not
Speaker 1: say a sense of complete freedom, absolute three day pace, energy,
Speaker 1: pace to breeze so much ease.
Speaker 15: Yeah, you may.
Speaker 1: Not have noticed your mind drifting peace any annual deeply
Speaker 1: in the direction of dito blissful pace, bliss for pace,
Speaker 1: arrest two pace shirt let you go mid fucking stor
Speaker 1: body films most visible, a very fast and paceful pace
Speaker 1: like so, and you could start to notice that you
Speaker 1: are feeling more relaxed, even though if not purposely focused
Speaker 1: your mind upon that sense of physical comfort that is
Speaker 1: growing within you throughout your body, and your mind starts
Speaker 1: to slow down, and that could be almost in recognition
Speaker 1: of I guess my speech not being particularly fast, things
Speaker 1: generally feel calmer. Just by listening to my voice, you
Speaker 1: give yourself an opportunity to take a break from the day,
Speaker 1: take a break from your life, as it is, to
Speaker 1: give yourself a rest, giving yourself permission to take some
Speaker 1: time off and to allow your body to relax and
Speaker 1: allow your mind to slow down, which in turn releases
Speaker 1: the tension and it stresses that you had in your body.
Speaker 1: It's almost as if the parts of your body just
Speaker 1: open up, allowing the negativity out and at the same
Speaker 1: time replacing that negativity with positive healing energy which then
Speaker 1: fills your body up and your mind to also starts
Speaker 1: to appreciate those feelings of increasing confidence and an almost uplifting, feeling,
Speaker 1: positive healing energy that spreads through your body like a
Speaker 1: wave of comfort. And all this comes from just allowing
Speaker 1: yourself a few minutes, maybe half an hour, however long
Speaker 1: you want it to be, just rest, allow your mind
Speaker 1: and your body to almost preset itself to the settings
Speaker 1: of comfort and relaxation, calmness, which allows more room for
Speaker 1: feelings of pleasure and happiness to move around your body
Speaker 1: and into your mind. Must as if your mind and
Speaker 1: your body are sinking together, almost mirroring each other, with
Speaker 1: that growing positivity and calmness, And it feels nice, really
Speaker 1: does are nice to know that you are the one
Speaker 1: that has allowed yourself to feel more comfort and to
Speaker 1: experience more of this deep relaxation spreading throughout your body.
Speaker 1: And as I focus on each part of your body,
Speaker 1: you can notice that that part becomes even more relaxed
Speaker 1: just by focusing on it, becomes even more calm and
Speaker 1: comfortable just by focusing. And as I move down your body,
Speaker 1: starting and your head, the parts that you have already
Speaker 1: focused on or continue to relax deeply, and those parts
Speaker 1: that have not yet focused on what just automatically release
Speaker 1: any remain intention in anticipation of even or more comfort
Speaker 1: about to come. Now. The start by focusing on your forehead,
Speaker 1: just being aware of the feelings of your forehead. Any
Speaker 1: background sounds like mister Herbert the pigeon can just allow
Speaker 1: you to feel you're more relaxed. It just means during
Speaker 1: the moment, this isn't this isn't a sterile environment. This
Speaker 1: is the world. I live in the countryside, so there's
Speaker 1: lots of nature sounds around. As you focus on your forehead,
Speaker 1: just notice how it becomes even more relaxed as you
Speaker 1: focus only on my voice and that part of your body.
Speaker 1: Moving down to your eyes, focusing on your eyes, noticing
Speaker 1: how your eyelids feel so heavy yet so light at
Speaker 1: the same time, and all the muscles around your eyes
Speaker 1: relaxing completely. Moving your focus down to your mouth, your lips,
Speaker 1: your tongue, your teeth. You comes behore of your mouth, relaxing,
Speaker 1: calm and loose. As you focus now on your jawel
Speaker 1: just a part of your jaw near your mouth, your chin,
Speaker 1: all the way up the size of your face to
Speaker 1: your ears, of your jaw leading relaxed and calm. Focusing
Speaker 1: on your neck, the front of your neck, and your
Speaker 1: throat relaxing and loose and calm, the sides of your
Speaker 1: neck right and left side, and your leg relaxt and
Speaker 1: lace and calm.
Speaker 16: On the back of your neck, focusing on the back
Speaker 16: of your neck, letting go with any.
Speaker 1: Tension that may have been there before, and enjoying that
Speaker 1: sense of increasing comfort and release. I think you can
Speaker 1: experience in the back of your neck, moving down your back,
Speaker 1: moving either side of your spine right from the top
Speaker 1: of your back all the way down to the bottom
Speaker 1: of your back, down to your lower back. Jim up
Speaker 1: and down your spine, you can feel the muscles either
Speaker 1: side of your spine relaxing even more. And as those
Speaker 1: muscles relax, that sense of comfort starts to spread outwards
Speaker 1: from your spine into both sides of your back, the
Speaker 1: top of your back, the middle end your lower back.
Speaker 1: And as you're scared gently and slowly up and down
Speaker 1: your back, there's the muscles in the top of your
Speaker 1: back relax and become a looser. The muscles in the
Speaker 1: middle of your back also seemed to just almost divide
Speaker 1: from each other, separating and almost melting, and in your
Speaker 1: lower back seems to be an extra special feeling of comfort.
Speaker 1: The spreads into your hips. Sit down your lower back
Speaker 1: into your hips, into the area where your cosicks are,
Speaker 1: and into your buttocks. Always muscles then spread. Bring your
Speaker 1: lower back into your hip area. Start to melt, start
Speaker 1: to reading, let go any you know where about to
Speaker 1: focus on your shoulders. Back your spy continue until they go.
Speaker 1: Continue to relax. So call me. As you focus on
Speaker 1: your shoulders, you may notice they're already feeling really loose.
Speaker 1: They're already I feel those muscles. Then move from your
Speaker 1: neck into your shoulders. Feels so soft and gentle, so
Speaker 1: sooner and calm. The feeling in your shoulders seems to
Speaker 1: spread deep into your shoulders and since relaxation, not just
Speaker 1: traveling deeply into your muscles, also relaxing the butterness and
Speaker 1: we have our way to underneath your arms, relaxing the
Speaker 1: whole area between the tops of your shoulders and underneath
Speaker 1: your arms. He then you just so relaxed and comfortable
Speaker 1: in your shoulders. Always sense that deep healing message into
Speaker 1: your arms. You may feel almost as if your arms
Speaker 1: are not even that because the son relaxed so deeply relaxed, so.
Speaker 17: S s.
Speaker 1: Fas spreading way down your arms to our eyes. Clearly
Speaker 1: dead you wise circumfen spreads away, interists form sayderists so
Speaker 1: heavy yet the same time slight and gentle Fu said, now.
Speaker 18: You ad.
Speaker 15: As peace annoys.
Speaker 1: The sense of real pace just seems to feel so
Speaker 1: far million your hands, relax deeply. Else it's think it chips, teach,
Speaker 1: bet your body. It's names, students, schools, chastis, faid, sat
Speaker 1: pace so circom, sick piece, ho sacom s piece hong
Speaker 1: sycom pays for same pays fall, come on, lent, deep, relaxation,
Speaker 1: the spread, the chest sto. Let's take go everything. So
Speaker 1: I'm gonna start counting down now, from twenty down to one.
Speaker 1: You can imagine in a way it's like just walking
Speaker 1: down some steps and each step or twenty steps, and
Speaker 1: each step represents a level of comfort. Each step represents
Speaker 1: a deepening of that comfort, and the furthes you walk
Speaker 1: down those steps that next field. So starting with number
Speaker 1: twenty twenty, nineteen, eighteen seventeen, sixtyhhhhhhh three scoot four two.
Speaker 11: Usus us.
Speaker 1: Eight shhhhhh si A.
Speaker 17: Leading to.
Speaker 19: Five mushhhhhhhh.
Speaker 20: Lady, you focus on your eyes. We're gonna count down
Speaker 20: from ten down to one, focusing just on your eyes,
Speaker 20: your eyelids, the muscles around your eyes, your eye walls themselves,
Speaker 20: our whole area.
Speaker 1: That makes up your eye. As we count down from
Speaker 1: ten down to one, whilst to focus in on your eyes,
Speaker 1: you will become twice is relaxed with each number counting
Speaker 1: down that you may find the way you want to
Speaker 1: do is just drift off to sleep. And if that's
Speaker 1: what you want, then just allow yourself to do that.
Speaker 1: Now focusing on your eyes and to begin counting down ten.
Speaker 1: That's one right now. Shhhhhhhhhhh T nine eight.
Speaker 21: Z hi.
Speaker 1: One. So count down ten to one ten nine eight
Speaker 1: seven six five four three two one. And maybe that
Speaker 1: was a bit too quick in order to relax. Maybe
Speaker 1: it's a too fast for you to notice the calming
Speaker 1: of your body, maybe even a little bit of pressure there.
Speaker 1: Like you'll count it down from ten to one. Would
Speaker 1: you expect me to do? Man, expect me to go
Speaker 1: floppy just because you're counting down. If you try it again,
Speaker 1: but this time I'll go a bit slower. This time
Speaker 1: that you focus on the whole of your body before
Speaker 1: we focus on legs. Just notice how your body does
Speaker 1: start to feel more next. Every number that I count
Speaker 1: down ten nine, eight, seven, six, five four threehhh, one,
Speaker 1: I just notice how how you feel, generally, how your
Speaker 1: body feels. It's not necessarily even about counting down from
Speaker 1: ten to one. It's that space that you have, that
Speaker 1: space between being active physically or mentally. It's just sitting
Speaker 1: or lying down and just being there, not doing anything,
Speaker 1: not saying anything, or needing to think about anything. So
Speaker 1: it opens up the space, you know, a bit of
Speaker 1: a space, a gap. And the more I came down
Speaker 1: from ten to one, the bigger that gap becomes. So
Speaker 1: there's that gap of calmness, of comfort, relaxation. It's a
Speaker 1: nice feeling and it moves those stresses or discomforts physically
Speaker 1: or emotionally moves away. Allows you to just slow down,
Speaker 1: someone to count the game from ten down to one,
Speaker 1: and notice that gap widening, the gap and its it widens.
Speaker 1: It's almost like that the stress and attention falls into
Speaker 1: the gap, gives you that distance, that space. Now ten nine, eight, seven, six,
Speaker 1: five four three, How did you body you feel?
Speaker 17: Now?
Speaker 1: Can you notice that? Do you feeling calm?
Speaker 18: Then?
Speaker 1: You feeling relaxed?
Speaker 18: As now?
Speaker 1: Focus on your legs, just your legs. You're just gonna
Speaker 1: start with focusing on your thighs. Of course, it's not
Speaker 1: the most exciting thing to be done, because I'm sure,
Speaker 1: like most of your body is not a lot going
Speaker 1: on right now. Just focusing on the whole of your thighs,
Speaker 1: the tops of your thighs, the sides of your fires
Speaker 1: the bottoms of your thighs, your outer thighs, and your
Speaker 1: inner thighs. Basically the whole of your thigh that leads
Speaker 1: into your hip and it goes down to your knee wet.
Speaker 1: And this is a big area. It's a very heavy area.
Speaker 1: It's very strong, probably the strongest muscles in your body
Speaker 1: or in your thighs. But I don't think we need
Speaker 1: perhaps give enough attention to our thighs. Perhaps we don't
Speaker 1: they acknowledge how important our thighs are to our lives,
Speaker 1: how much they actually do for us all through our lives.
Speaker 1: And it may seem sound really weird, but I think
Speaker 1: that all of her body parts, especially her thighs, needs
Speaker 1: some TLC, a bit of love shown, a bit of acknowledgement,
Speaker 1: thank you, gratitude for what her thighs do for us.
Speaker 1: And I know this may sound a bit strange. Maybe
Speaker 1: you think, why am I surely how should be out
Speaker 1: in the garden hugging a tree or something. It's hard
Speaker 1: to send a microphone up on a tree. That's why
Speaker 1: I'm doing this indoors. I was, I wouldn't be outside
Speaker 1: in a dream. I can't see the television for the dream.
Speaker 1: We moved down to your knees gain such an important part,
Speaker 1: and I think we don't necessarily I'll speak for myself here,
Speaker 1: I don't necessarily appreciate all that one needs to do
Speaker 1: for me until I have a problem with my need's. Occasionally,
Speaker 1: if I there, maybe i'll bash it. It's aching for
Speaker 1: some reason. It's then that I realize.
Speaker 18: How much it does.
Speaker 1: You know, the I've been able to use my legs
Speaker 1: without any kind of physical discomfort is a beautiful thing
Speaker 1: that's possibly not appreciated. Tool it's temporarily removed. You know
Speaker 1: that's comfort. But as you focus on your knees, regardless
Speaker 1: of how your knees feel, you can have that sense
Speaker 1: of gratitude and love to your knees for all that
Speaker 1: they do for you. You can still have that attention
Speaker 1: on your thighs. Maybe notice how your thighs is feel
Speaker 1: maybe notice that they are relaxing more deeply as you
Speaker 1: focus now on the bottoms of your legs, your sins,
Speaker 1: your calf muscles, the bones between your knees and your
Speaker 1: feet incorporate, and of course your ankles.
Speaker 17: So important.
Speaker 1: If anyone has had even then like the slightest sprain
Speaker 1: of an ankle, knows how how much we take our
Speaker 1: ankles for granted. And it's kind of strange in a
Speaker 1: way when you think that. You know, logically, our wrists
Speaker 1: are a lot thinner than the rest of our arms,
Speaker 1: which is okay, it doesn't you can't see any problem
Speaker 1: with that because we're just picking stuff up by our
Speaker 1: ankles so much thinner than the rest of our legs.
Speaker 1: And from a physics perspective or logical even it doesn't
Speaker 1: really make sense that all this weight will ultimately be
Speaker 1: resting on your ankles that lead to your feet in
Speaker 1: the area thick bone. Yeah, it does so much great work.
Speaker 1: Supports us, supports our body for a lifetime, helps us
Speaker 1: to balance, It helps you to get around and be mobile.
Speaker 1: There's the calf muscles. Of course, when I was younger,
Speaker 1: I couldn't see the point in calf muscles didn't seem
Speaker 1: to do anything. Okay, if worked around tiptoes, then my
Speaker 1: calf muscles get some work. But of course that's not true.
Speaker 1: The calf muscles are being used whenever we use our
Speaker 1: legs in your shins there to protect you'll low legs
Speaker 1: shaped in a way almost as a protector for the bone,
Speaker 1: leading of course to your ankles and your feet. We're
Speaker 1: not going to focus on your feet. We're just going
Speaker 1: to focus on the legs. And I realize, now I've
Speaker 1: mentioned your feet, you'll probably focus on anyway. Maybe I
Speaker 1: should focus on your feet a little bit. You can
Speaker 1: have them in your awareness the same as you have
Speaker 1: your thighs in your awareness. Even though we haven't been
Speaker 1: focusing on your thighs a few minutes, we're focusing on
Speaker 1: your ankles, there's still that sensation of comfort in your
Speaker 1: thighs un there's that movement of energy because the thighs
Speaker 1: hold lots of different sensations. Of course, there's the muscles,
Speaker 1: the big strong muscles that we have in our thighs,
Speaker 1: but the skin on the outside of the thighs, as
Speaker 1: in the outside of all of our body, can be
Speaker 1: very sensitive, sensitive to attached sensitive to temperature, and inside
Speaker 1: your thighs the bones, there's the muscles, the blood vessels,
Speaker 1: the ar trees to all this stuff that inside your thighs.
Speaker 1: I guess sometimes it'd be nice if you can actually
Speaker 1: put your fingers inside your thighs and message, so you
Speaker 1: can message on the outside, of course, be able to
Speaker 1: get deep into the muscles, to be able to just
Speaker 1: message inside your thighs, message in the bones.
Speaker 22: If your leg.
Speaker 1: Massage the veins, just generally healing thighs, you can move
Speaker 1: down message inside your knees, just a message in those
Speaker 1: bones with healing fingertips, spreading the healing energy deep into
Speaker 1: the choice new knees. Of course, it's the back of
Speaker 1: your you need and the inside crease real need is.
Speaker 1: It's a very sensitive area. Very it feels very nice
Speaker 1: when we stroken. That might be because it's an area
Speaker 1: that's not really touched very often. It's almost like a
Speaker 1: hidden part a crease your legs. It's almost like a
Speaker 1: part that.
Speaker 23: Has a sensitivity, which is a little bit different. Of course,
Speaker 23: it's protected.
Speaker 1: By your legs, so you can let you put in
Speaker 1: your fingers into the increase your legs folding between your legs.
Speaker 1: You can just message with your fingertips. Let your fingertips
Speaker 1: going inside, massage in the muscle tis Shue. You can
Speaker 1: cause fielder the bones of your knees, heading for your fingertips,
Speaker 1: and then as you go down to your calf muscles,
Speaker 1: and that's the part I'd like to be outside. Really
Speaker 1: put my fingertips steep inside my calf muscles. Massage in
Speaker 1: every single tissue of the muscle, healing every part. And
Speaker 1: they're doing the same for my shies. Massage in gently
Speaker 1: stroking the bones, gently stroking them, healing in a loving
Speaker 1: way because they deserve to be treated. There's the precious
Speaker 1: bones that they are. Their legs are so precious as
Speaker 1: they all the other parts of our body, the more
Speaker 1: precious than any chub on the planet. When you start
Speaker 1: to think about your legs in its way, it can
Speaker 1: change your perspective. It might sound a bit silly to
Speaker 1: start with the idea of having love your legs, showing
Speaker 1: appreciation for your thighs, wanting to be able to put
Speaker 1: your hands in your thighs, massage the muscles and the bones,
Speaker 1: to get your fingers deep in there, releasing olden just
Speaker 1: to show how much you care about your legs. M
Speaker 1: you care for what your legs do for you regularly,
Speaker 1: your knees, your cans, your ankles, the strength of your
Speaker 1: ankles considering how thin they are compared to the rest
Speaker 1: of your legs, especially your thighs. Yeah, they're so strong,
Speaker 1: so flexible, absolutely amazing things. Your ankles are truly a
Speaker 1: gift because of what they do for you, supporting all
Speaker 1: that weight, regardless of how what weight you are, even
Speaker 1: if you only eat ate stony, it's still a lot
Speaker 1: of weight for these little ankles. How a lot of
Speaker 1: the heavier the mainstone double dome in my an course
Speaker 1: support my body all the time, or they do give
Speaker 1: off a sigh of relief and the sick down as
Speaker 1: my old legs though my feet feel circo. My toes
Speaker 1: clap so happy. Your legs really are amazing. I don't
Speaker 1: know they're talking about. Talking about your legs is probably
Speaker 1: possibly on the most most boring things I've ever heard
Speaker 1: anyone say. Possibly boring or not, everything I said is true.
Speaker 1: Your legs are amazing. Your lex deserve not just respect,
Speaker 1: They deserve to relax deeply. They deserve to take some
Speaker 1: time out of the day to just let go completely.
Speaker 1: Reles really can relax because the legs are so such
Speaker 1: a very important part of your body. When you relax legs,
Speaker 1: the rest of your body also naturally follows in that
Speaker 1: journey of comfort. I feel in my hips, my hips
Speaker 1: feel really loose, and also my lower back as well.
Speaker 24: My lower back.
Speaker 1: Really feels it feels stretched, even though I'm just sitting
Speaker 1: in a chair and there's no stretching as far as
Speaker 1: my way that I'm doing. It's almost as if the
Speaker 1: muscles are just relaxed so much that there is a
Speaker 1: natural stretch as the tension has reduced a lot. And
Speaker 1: I'm now going to count down ten down to one,
Speaker 1: you can continue to feel wonderfully relaxed. Ten nine eight, seven, six, five,
Speaker 1: four three two one relax. So I'm just gonna count
Speaker 1: down five down to one. And as a countdown, if
Speaker 1: you just focus on the numbers, just the numbers counting down,
Speaker 1: and notice how you feel.
Speaker 12: In this moment.
Speaker 1: As you hear the numbers counting down, knowing that those
Speaker 1: numbers counting down represent you feeling calmer, not just in
Speaker 1: your body, but also relaxing your mind. Just notice how
Speaker 1: you feel. There's nothing to do. There's nothing to say,
Speaker 1: there's nothing to think about. Starting with number five four
Speaker 1: three two one. As you notice the gradual letting go
Speaker 1: with the tension in your body, you may also begin
Speaker 1: to notice and be aware of how your mind is
Speaker 1: starting to slow down. This is just a natural thing
Speaker 1: that happens. It's not really a special procedure. It's just natural.
Speaker 1: Because it is your body relaxes, your mind also starts
Speaker 1: to relax, and the more your mind relaxes, the more
Speaker 1: your body relaxes. It's just a continuous circle of relaxation.
Speaker 1: And is that calmness that comes from relative quietness. Even
Speaker 1: if this background sounds maybe your side or mine, it's
Speaker 1: still going to be quite calm. You know, you haven't
Speaker 1: got the television on, there's no music in the background,
Speaker 1: unless you're listening to the recorded with music. Of course,
Speaker 1: you are very likely not going to be sitting in
Speaker 1: a room with other people. Of course you might be,
Speaker 1: but generally it's more ideal if you can do this
Speaker 1: on your own, so no distractions, and when you stop
Speaker 1: thinking about stuff, relaxation automatically rises. The sense of comfort
Speaker 1: starts to grow, and without trying to build it up
Speaker 1: into something fantastical, something magical. This is just a natural process,
Speaker 1: something that's easy to accomplish. In fact, it's almost you know,
Speaker 1: the sense of relaxing completely happens really when you put
Speaker 1: no effort into it. It's not something that you can
Speaker 1: really force. It's something that happens naturally. And part of
Speaker 1: the process of this recording and others is simply to
Speaker 1: allow you to take advantage of this space this time,
Speaker 1: to just let go, to just be here, to be
Speaker 1: in tune with how you feel, yet with the intention
Speaker 1: of wanting to relax deeply, that maybe even to fall asleep,
Speaker 1: depending on what it is that you wish for yourself
Speaker 1: in this moment. As we know, relaxing is the majority
Speaker 1: of the process of falling asleep. The actual fall in
Speaker 1: the sleep part is the tiny bit at the end.
Speaker 1: The deeper relaxed you become, the easier you find yourself drifting.
Speaker 1: You can also, if you choose stay focused on my voice,
Speaker 1: that really enjoy the process coradually relaxing each muscle in
Speaker 1: your body effortlessly and just observing the sensation I'm letting
Speaker 1: go completely this time. I'm gonna count from six down
Speaker 1: to one. You can notice your mind calming down more
Speaker 1: with each number that you hear me saying naterally feeling
Speaker 1: calm and slow, be peaceful, sex.
Speaker 15: Five fo.
Speaker 1: Being aware how you might slide right down second deeply
Speaker 1: into relaxation as you focus on your mind, and you
Speaker 1: may notice that there are some thoughts still there, maybe
Speaker 1: some stubborn thoughts that for some reason perhaps need your attention.
Speaker 1: You can do send love after those thoughts. Sprinkle those
Speaker 1: thoughts with love my little petals from a flower. Just
Speaker 1: sprinkle over the petals, feel good love towards those thoughts,
Speaker 1: to let those thoughts know them. You're not banding the number.
Speaker 1: You just need them. You require them to just calm down,
Speaker 1: slow down, quiet down for now. So as you folks,
Speaker 1: on those remaining thoughts as we count down this time
Speaker 1: from seven down to one of each number, just imagine
Speaker 1: sprinkling those flower petals of love, kindness, gratitude over those thoughts,
Speaker 1: which will allow them to just melt away and relax deeply.
Speaker 1: Of every number, those thoughts will become more and more
Speaker 1: RelA first stop him if not the seven, six, five,
Speaker 1: I let you now notice how relaxed your feeling in
Speaker 1: your body. We got to focus on your hands because
Speaker 1: the more relax your.
Speaker 15: Hands on.
Speaker 1: More relax your body and mind. You focus on your
Speaker 1: hands and your fingers. There's nothing needed to be done.
Speaker 1: There's no clutching of fists, of tents and the fingers
Speaker 1: or anything like that. It's just noticing and focusing on
Speaker 1: your hands, noticing nearly feel because the all relax your
Speaker 1: hands feel like calm, w your mind feels.
Speaker 24: The wall.
Speaker 1: Confidence feel around your body. May have already noticed fill
Speaker 1: mind is starting draft faid just on your hands and fingers,
Speaker 1: allowing that she experience. I'm real deepening of that relaxation
Speaker 1: in your hands and fingers, a more relaxed with each
Speaker 1: number from eight numb one, even a list. Feel the heating,
Speaker 1: relaxing energy spreading into your hands and fingers, becoming relaxing
Speaker 1: with each number you hear, going down eight, down to one,
Speaker 1: drifting drifting again. Started with eight seven s, just back,
Speaker 1: nothing to think about, nothing to do, nothing to say,
Speaker 1: and everything just feels calmer. This is your natural state
Speaker 1: of being. This is how you just normally feel when
Speaker 1: you take away that other stuff.
Speaker 24: That we add.
Speaker 1: And thinks, like stress and way we're hear o thinking anxiety, tension,
Speaker 1: Chimney in about stuff. We take that away, which is
Speaker 1: what we do. What we do now.
Speaker 24: Be left with.
Speaker 1: A real sense of peacefulness which comes to you very
Speaker 1: good place because ultimately it's just a feeling, a feeling
Speaker 1: and comfort, almost as if you've got inside yourself and
Speaker 1: you've found a special place where everything place way film
Speaker 1: relaxed and your natural since confd the place where you
Speaker 1: will be here where you can accept yourself, when a
Speaker 1: place way you're trying to please any adios and place
Speaker 1: way you can actually just love yourself. But in some
Speaker 1: ways more importantly, you can like yourself, appreciate how you are,
Speaker 1: a sense of gratitude.
Speaker 24: The air.
Speaker 1: That's also a place where you can actually feel the
Speaker 1: healing energy soaking into your body. Healing energy soaking into
Speaker 1: your body, the healing energy spreads through your veins, try
Speaker 1: net each every single part of your body. You start
Speaker 1: to realize that actually that healing energy it's not just
Speaker 1: entered into your brain, it's become a part of your brain,
Speaker 1: and the spinal fluid is now mixed with healing energy,
Speaker 1: not just allowing you to feel so much more relaxed
Speaker 1: and healthy in this moment, but also you start to
Speaker 1: realize that actually, what's happening now without a healing, relaxing
Speaker 1: energy spreading through your body is actually changing your life.
Speaker 1: It's actually changing the way you're going to feel, not
Speaker 1: just now, but tomorrow and the next day. There's your
Speaker 1: health improves, not just your physical health beyond mental health.
Speaker 1: Things that you used to bother you in the past,
Speaker 1: for some reason, no longer have the effect that they
Speaker 1: used to because something has changed deep within you. Maybe
Speaker 1: things that used to cause you to feel anger no
Speaker 1: longer have that power to control you the way they
Speaker 1: seem to be able to before. As she realize that
Speaker 1: you're the one who decides what affects you. You're the
Speaker 1: one who decides to feel relaxed and calm when you
Speaker 1: choose to enjoy noticing these natural developments and the healing
Speaker 1: continue to grow and improve your life day by day.
Speaker 1: Include a coarse serability to relax so much easier, and sleeping.
Speaker 1: It's the most natural thing in the world to you
Speaker 1: because falling asleep is something that you've done so many times.
Speaker 24: In your life, and you know that you were born.
Speaker 1: As we all work, with the ability to fall asleep naturally,
Speaker 1: born with that ability to just drift off into a deep,
Speaker 1: healing sleep. Even when we're kids, sometimes will fall asleep
Speaker 1: and we don't even want to try to stay awake.
Speaker 1: Maybe it's birthday in the morning, when it's Christmas or
Speaker 1: holiday or something I look forward to, I don't want
Speaker 1: to go to sleep. But the more we want to
Speaker 1: stay awake, the more we just start to drift. And
Speaker 1: the more he fights drifting.
Speaker 7: We try to.
Speaker 1: Stop yourself and drifting asleep, the deeper and strong without
Speaker 1: drifting becomes. Because we're born not just with the need
Speaker 1: to react deeply and to naturally fall asleep. It's our birthright,
Speaker 1: it's part of our DNA, and sometimes as we get
Speaker 1: older in life, perhaps at times we have forgotten the
Speaker 1: relaxing completely. It's not only a wonderfully pleasant experience, it's
Speaker 1: also really easy, very very easy to let go, because
Speaker 1: that's what it is.
Speaker 18: It's just.
Speaker 1: Decided to let go. And when you press the play
Speaker 1: button on my recordings, you have given permission for my
Speaker 1: voice to election. When you press that play button, you
Speaker 1: have given me permission for my words to effect in
Speaker 1: a positive only a positive way, opening up your mind
Speaker 1: to useful and healing suggestions. They can have such an
Speaker 1: amazing effect on how you feel right now, as well
Speaker 1: as those changes that continue long after the recording ends.
Speaker 1: Those changes within you to continue to flourish and grow,
Speaker 1: transforming your life in positive, beautiful way, allowing you to
Speaker 1: move forward in your life in the direction.
Speaker 15: That you choose.
Speaker 1: For yourself. This feeling, this feeling that you can experience
Speaker 1: a safety, comfort, calmness, This feels so nice, such a
Speaker 1: healthy place to be, and that postility grows within you
Speaker 1: in every day moving forward, you had to find that
Speaker 1: you're all relaxed physically and in your mind it's all relaxed.
Speaker 1: And it's not that you're thinking slower. It's just that
Speaker 1: your mind would be less to knockdown with unnecessary negativity
Speaker 1: because from now on, your mind rejects negativity. Now you're
Speaker 1: going to start noticing when negativity arises. You can just
Speaker 1: say stop, stop and then negativity turn around and believe
Speaker 1: your life stop and that negativity would disappear. And did
Speaker 1: you notice that you feel way more laxed than you
Speaker 1: probably expected. You can now congratulate yourself because you are
Speaker 1: the person that has done this. You are the one
Speaker 1: that's opened your mind up to the simple face. You
Speaker 1: can feel more relaxed in your body and in your mind.
Speaker 1: You've opened your mind up to the birthright of being
Speaker 1: able to just fall asleep easily when you choose. And
Speaker 1: that's a nice feeling. Don't you think it feels nice?
Speaker 1: Doesn't it? To feel calm when they healing energies breading
Speaker 1: through your body in your mind, to spend time a
Speaker 1: special place where negativity can no longer enter. Negativity is banned,
Speaker 1: it's barred, it's not allowed entry. It doesn't it doesn't.
Speaker 1: This doesn't deserve to be here.
Speaker 24: It doesn't be long here.
Speaker 1: Negativity has no place in your life. She makes room
Speaker 1: for all comfort or heathing, or relaxation.
Speaker 15: Or peace.
Speaker 1: It feels nice, doesn't it? Just echo everything. I'm gonna
Speaker 1: count down now twenty down to one. You can continue
Speaker 1: to relax, f chees, you can drest to sleep. With
Speaker 1: every number, he'll be saved. You can fill twice as relaxed,
Speaker 1: or if you choose, you can fill twice sleeping now
Speaker 1: twenty ninety, eighteen, seventeen, sixty, fifty four, thirteen thirty to
Speaker 1: well eleven ten, nine, eight, seven, six five. It is
Speaker 1: your time to just take a break, your time relax
Speaker 1: to allow your mind to slow down, to give yourself
Speaker 1: permission to take a break from everything. Endure the only
Speaker 1: person that can make that decision. You're the only person
Speaker 1: that can actually tell your mind just relax, to just
Speaker 1: take some time off so that you can focus on
Speaker 1: your body, getting to touch me how you feel physically
Speaker 1: and in the process of this body scared where you
Speaker 1: focus on different parts of your body, those parts that
Speaker 1: you focus on and observe, even though you're not purposey
Speaker 1: requesting for those parts of your body to acts, it's
Speaker 1: kind of expected. You expect when.
Speaker 21: You listen to my worst to.
Speaker 1: Feel relaxed naturally, because when you're listening to me, your
Speaker 1: attention is focused on my words, and as my words
Speaker 1: guide you to focus on those parts of your body,
Speaker 1: your focus increases, which actually calms you mind. When you
Speaker 1: mind calms down, body relaxes than when you body calms down,
Speaker 1: might relaxes, started to focus on your body came already, feel.
Speaker 18: That he energy.
Speaker 1: Spreading through your body, pushing out stress. Attention here all
Speaker 1: the parts of your body, bleeding, the skin, bones, your blood,
Speaker 1: all of your audience inside your boddy, one of the muscles,
Speaker 1: one of the fat of everything. Every when your body
Speaker 1: is filled with that healing energy.
Speaker 25: Know when your.
Speaker 1: Brain fills without healing energy, the feed and comfort relaxation
Speaker 1: increases deep by increases in no way your mind starts
Speaker 1: to fill perhaps been to rousing because it's not needed,
Speaker 1: and it may start to drift if that's what's needed.
Speaker 24: So if you're listening to this.
Speaker 1: And we need a stately relaxation, that's where you get.
Speaker 24: If we need is.
Speaker 1: To fall asleep naturally easily, that your mind drifts. That's
Speaker 1: also what happened because my pressing out play button on
Speaker 1: the podcast and listening to me care of permission your
Speaker 1: body and wine in fact give the command to your
Speaker 1: body and wine to relax deeply. Want to drift off
Speaker 1: to sleep if that's what you want to.
Speaker 15: Need.
Speaker 1: Im as I focus on different parts of your body,
Speaker 1: may start to just drift. When you come back again,
Speaker 1: you be talk again, focusing on a different parts of
Speaker 1: your body. May I'm just drifting, being realized drifting until
Speaker 1: you start drifting to left again to my voice, focusing
Speaker 1: what different to your body starts to relax, save dem
Speaker 1: because I'm drifted. It's basically already in the sleep.
Speaker 26: Soone the more you draft the long you drift, the
Speaker 26: long draft ven.
Speaker 1: I drifting continues into sleep.
Speaker 18: And that's the last.
Speaker 1: To when you're time, when you've experienced they about to
Speaker 1: sleep defeating slap. It's s stremely pleasant, saccent curtep sleep
Speaker 1: feels nice. Termat putting in mind. You feel as you
Speaker 1: feel that which is spreading through you. Relax user ex
Speaker 1: start facs, shoulders, ships, sis x, fads, spies, spot judy.
Speaker 1: Now let's focus again the parts of everybody. Focus at
Speaker 1: this time on your forehead. Now on your mouth, your lips,
Speaker 1: your time, a hold of your mouth, focusing on your fingers.
Speaker 1: Maybe you get move your fingers a little bit. You
Speaker 1: can focus on each one intellectually both hands and you
Speaker 1: should focus on both of your hands now always seemed
Speaker 1: to just melt into one. Maybe your hands started left
Speaker 1: hand and asked as if just fixed together. Now focusing
Speaker 1: your these.
Speaker 27: Just not.
Speaker 1: Help your knees well. Second use says, just see the
Speaker 1: same secups such ships as famous ts Night said, I
Speaker 1: scire By fils Night said, mind fails. Let'sh go, let go,
Speaker 1: Let's say go everything, Let's think go, Let's think go.
Speaker 21: Le t.
Speaker 1: H everything everything. We're gonna start now and like you're
Speaker 1: just first of all, just to see yourself.
Speaker 15: Lie down.
Speaker 1: On that message table, lying on your front. Your head
Speaker 1: is supported, your ants are supported, and you feel comfortable,
Speaker 1: and the breathing is really easy, and you feel you
Speaker 1: feel confident in how you look as well. So there's
Speaker 1: none of that issue of body problems or shyness, because
Speaker 1: I'm a professional and this is a therapy session, so
Speaker 1: none of that stuff matters whatsoever. This is about you.
Speaker 1: This is about how you feel, how you can enjoy
Speaker 1: that sense of comfort and relaxation that comes from letting
Speaker 1: go and allowing my hands and my fingers to relax
Speaker 1: you by a message your body. Soone starts off just
Speaker 1: by placing my hands on the back of your head,
Speaker 1: just gently, just so you can feel my hands feel
Speaker 1: like really on you. So you can maybe feel the
Speaker 1: warmth of my hands on the back of your head.
Speaker 1: With my hands the side of your head, not pressing,
Speaker 1: but just holding there very gently, maybe over your ears,
Speaker 1: and a little bit on your face, just so you
Speaker 1: can feel my hands so you can become accustomed to them.
Speaker 1: And now I'll put my hands on the back of
Speaker 1: your head again and gently let them slide down on
Speaker 1: to the back of your neck. You can feel my
Speaker 1: hands generally stroke in the back of your neck and
Speaker 1: start with just so you can get used to the
Speaker 1: the feeling of my hands on your skin, get accustomed
Speaker 1: to realize that you're safe, it's all good, it's all fine.
Speaker 1: And I want to start gently message in the source
Speaker 1: in the back of your neck with both hands. And
Speaker 1: this is a very trusting situation really, because our next
Speaker 1: is so fragile. To have someone have their hands around
Speaker 1: your neck in that way and sometimes be problematic for people,
Speaker 1: which is why messages are quite good, because it allows
Speaker 1: you to relax and get in touch with trust, to
Speaker 1: feel peaceful and calm. There's a massage the side of
Speaker 1: your neck, gently moving from the bottom of your neck.
Speaker 1: It would be sort of near where your shoulders start.
Speaker 1: I guess all the way up to your jaw is
Speaker 1: kind of area the side of your neck. Of course,
Speaker 1: it's a lot longer than the front of your neck.
Speaker 1: And massage in the back of your neck, especially that
Speaker 1: area where perhaps we hold tension, and there's that area's message.
Speaker 1: You can actually feel a sense of release in the
Speaker 1: back of your neck. Maybe you can breathe it out
Speaker 1: as well, not just how it feels, Notice how you feel.
Speaker 1: They're moving down to that area between your neck and
Speaker 1: your shoulders, that musty area, starting to message that area
Speaker 1: on both sides. This would be the area that a
Speaker 1: lot of people would message if they were going to
Speaker 1: give you like a shoulder message. Even that's not technically
Speaker 1: the shoulder, but it's a sort of muscles that lead
Speaker 1: to the shoulders from the neck and again that can
Speaker 1: hold a tension and stress, and when massaged sometimes a
Speaker 1: nice deep message is useful, and you decide how deep
Speaker 1: that message is. Just allow my knuckles just to dig
Speaker 1: in to get to those muscles and to really relaxed
Speaker 1: all the time being firm yet gentle with and just
Speaker 1: striking down the area to your actual shoulders, moving to
Speaker 1: the muscles of your shoulders, and maybe initially just pulling
Speaker 1: up the shoulders a little bit off the table, just
Speaker 1: to give you a little bit of a stretch of
Speaker 1: very gently you've got the muscles at the front of
Speaker 1: your shoulders the side of the bank. Again, this is
Speaker 1: the part of thing can really take quite a bit
Speaker 1: of pressure, quite a bit of needed if if you
Speaker 1: wish to really release the tension to really get into
Speaker 1: those muscles and play your fingers in there. You feel
Speaker 1: really nice sometimes just being stroked gently, being massaged quite strongly,
Speaker 1: you cannot be beneficial to the real oxlation with the
Speaker 1: muscles in your shoulders. Now, as you move down your arms,
Speaker 1: god in one arm at a time, Starting with your
Speaker 1: right arm. What I do is I just lift your
Speaker 1: arm up, just hold it to the side of you
Speaker 1: the words to be attached, and I just message the
Speaker 1: tops of your arms all the way down to your
Speaker 1: forearms into your wrists. Gently massage in the parts, the
Speaker 1: softer part, which is the underpart of the arm, which
Speaker 1: leads to the crease in your rowbo the inside. It's
Speaker 1: much more sensitive skin. Sometimes just having that stroked feel
Speaker 1: really nice, pleasurable and relaxing. Now moving down to your
Speaker 1: right hand, just holding your hand in both of my hands,
Speaker 1: just pressing gently on the back of your hand, stretching
Speaker 1: your fingers ever slightly at the same time pressing down
Speaker 1: and massaging each finger, and then starting to massage the
Speaker 1: palms and the hand. Just turning the hand gently, stretching
Speaker 1: it gently, and actually have in your hand held. It
Speaker 1: can really be an emotional experience sometimes even if it
Speaker 1: is a stranger, someone you don't know very well, like
Speaker 1: a massage person or a therapist. Maybe because it's intimate,
Speaker 1: they can feel nice, you can feel safe. As I
Speaker 1: put that right arm back down where it was, do
Speaker 1: the same with your left ard, thankfully the same. Massagy
Speaker 1: the muscles, and you are way down, dear rest striking
Speaker 1: the inside of your own just being gentle or as
Speaker 1: firm as you require, and then massaging your left hand,
Speaker 1: stretching the fingers, gently massaging the pam with your left hand.
Speaker 1: You feel so so relaxing, psycumpeting. I'll just rest your
Speaker 1: left arm back down the starts. That's your back, the
Speaker 1: biggest part of your body, starting at the top, starting
Speaker 1: again where you would have been, the area at the
Speaker 1: top between your shoulders your neck, going back, massage in the.
Speaker 28: Area again, but this time moving downwards, making it downward.
Speaker 1: Stroke to the middle of it back, working for me
Speaker 1: outside inwards, massaging that you're back, but the outside of
Speaker 1: your back parts were arms will maybe rest against almost
Speaker 1: the path that connects your front to your back. Just
Speaker 1: massaging down firmly but gently, as firm as you want,
Speaker 1: moving down and moving across the little bed, move all
Speaker 1: the way down again, be very gentle, you firm as
Speaker 1: you cheers. Eventually even get to the spine. We can
Speaker 1: message the muscles and either side of your spine from
Speaker 1: the top of your neck or the way down to
Speaker 1: your lower back. You can do that a few times.
Speaker 1: Sometimes people would use the knuckle or the you know,
Speaker 1: the two fingers. Just go your side of the spine
Speaker 1: almost just push down. You're all the way down to
Speaker 1: the bottom of the spine, each time releasing tension and
Speaker 1: opening up the body, stretching your body so that you
Speaker 1: feel more relaxed but at the same time rejuvenated. And
Speaker 1: now I'm going to move to one side, to your
Speaker 1: right side, and from the bottom of your lips to
Speaker 1: your pelvis, we're gonna message that area of your Back'll
Speaker 1: stretch over the other side and I'll pull the muscles
Speaker 1: gently and massage. Will push from one end that side
Speaker 1: or way to my side to the middle of the
Speaker 1: fact to where your spine is. Arge that side of
Speaker 1: your swine the opposite side are outstanding. It's almost like
Speaker 1: you needing bread. There's that big area which is firm,
Speaker 1: yet lots of there to message. Potentially one of the
Speaker 1: most important places to actually have a message because you
Speaker 1: really feel it, really feel the release and the pleasure
Speaker 1: of having your lower back massage. It releases so much
Speaker 1: from your body that's not useful starting a heathen process
Speaker 1: which will continue long after this recording is over. The
Speaker 1: messaging this part of your body notly feels really good
Speaker 1: for you. It's actually fun to do because it is,
Speaker 1: as I said, like kneading bread, it's a part that
Speaker 1: you can really get hold of and really massage deeply.
Speaker 1: If that's your choice. They're are going to move over
Speaker 1: to the other side of your body and do the
Speaker 1: same with the opposite part of your lower back. Kneading
Speaker 1: and message from your side or way to the middle
Speaker 1: of your back where your spine is pressing and needing
Speaker 1: firm and gentle at the same time. It feels so
Speaker 1: releasing this mixture of pleasure, comfort, release, calmness, relaxation or
Speaker 1: mixed together. Plus there's that feeling from your stomach because
Speaker 1: it's being stretched. Even though you're in your stomach now
Speaker 1: you can feel it being stretched because that the whole
Speaker 1: area is connected to your stomach. Now we're gonna move
Speaker 1: or move further up to your top of your body,
Speaker 1: and we did the same this time, starting with the
Speaker 1: upper back. Put my hands forward over and massive massage
Speaker 1: in that area up to your spine, from the side
Speaker 1: of your body up to your spine to someone at
Speaker 1: the message area the muscle tissue wherever fatty tissue even
Speaker 1: will be possibly from your chest because it's all connected.
Speaker 1: The chest and the back connect together. I'm going to
Speaker 1: be massaging and just pulling some of that skin from
Speaker 1: your side up. The massage in the area of your
Speaker 1: upper back all the way into your spine, and then
Speaker 1: I'll move down a bit and I'll continue with the
Speaker 1: middle of your back and doing exactly the same thing.
Speaker 1: There's gentle or as deep as you choes. Now, I'll
Speaker 1: move or the other side again and do the exact
Speaker 1: same thing with the top of your back on the
Speaker 1: other side from m hmm, pretty much underneath your arm,
Speaker 1: are you really to your spine, and then continue in
Speaker 1: that all the way down including below you're the middle
Speaker 1: of your back. Now, how can I go to your thighs,
Speaker 1: the backs of your thighs and the size of your thighs,
Speaker 1: starting with your right leg and lesage the back and
Speaker 1: the side of your thighs gently and firmly. There's a
Speaker 1: lot of muscles there. It's an area that can be
Speaker 1: very tense at times and maybe needs a little bit
Speaker 1: more pressure than the rest of the body that's up
Speaker 1: to you. You can gently stroke.
Speaker 24: The back.
Speaker 1: Of your legs where you know, opposite your knee joints
Speaker 1: or underneath your knee joint very sensitive, gentle area, and
Speaker 1: working down to your calf muscles. Massage in your calf
Speaker 1: muscles thorough and deeply if you choose, using both hands fingers,
Speaker 1: digging deep to your ankles at the back of your
Speaker 1: back of your ankles. Just generally message in that area,
Speaker 1: maybe left in the leg and stretching a little bit.
Speaker 1: Moving to the right foot, massage the bottom of your
Speaker 1: feet and the size of your feet. You can't leeper
Speaker 1: firm enough so they don't go. Just allow the pleasure
Speaker 1: that you get from heaving your feet message to just
Speaker 1: overtake you as I continue to message your feet, the
Speaker 1: bottoms of your feet, the side your arches are. You
Speaker 1: put a lot of pressure into your heel and it
Speaker 1: feels amazing, Yet the arches need to be a bit
Speaker 1: more gentle. Stretching your toes gently and massage in the
Speaker 1: bottoms of your toes with my fingers, each one individually,
Speaker 1: moving over to the left leg to do exactly the
Speaker 1: same thing. Starting at the top of the thighs, work
Speaker 1: in the back of the thighs and the sides. Massage
Speaker 1: and deeply and gently the whole area, working all the
Speaker 1: way down. This is an area that maybe you could
Speaker 1: like to spend more time relaxing the message. Perhaps if
Speaker 1: you wanted, I could make a future recording on spend
Speaker 1: more time on one particular area. As she moved down
Speaker 1: to calf muscles. Massagy of calf muscles, and gently down
Speaker 1: Drinkle into your feet, passage backs of your feet, bounds
Speaker 1: of your feet, stretching your toes and massage in each
Speaker 1: tone individually that feeling of pleasure and release. The experience
Speaker 1: when you're having your feet and massaged feels creating good.
Speaker 1: Now she turned over in your mind, laying on your back,
Speaker 1: She's gonna start again your neck area, in your shoulders,
Speaker 1: just to get back in touch with that area. Lets
Speaker 1: you move up. I can clean my hands but little afresh,
Speaker 1: because now I'm gonna message your face gently, starting off
Speaker 1: with your forehead. Your eyes are closed, Just stretch your
Speaker 1: eyes a little bit, pushing up with your eyegrounds, just
Speaker 1: messaging around your scalp, massaging down your cheeks, around your ears,
Speaker 1: into your cham chimply the sides of your neck chin.
Speaker 1: They just move it down, trying your back down to
Speaker 1: your chest, starting put messide in the very tap of
Speaker 1: your chest. The collarbone is inside of the columbine. They
Speaker 1: just asside in the hole of the chest. Move the
Speaker 1: chest around because it's quite a large area. You can
Speaker 1: move from one side to the next, moving my heads
Speaker 1: underneath pretty much, rer arms on, stretching up, stretching some
Speaker 1: of the muscles of your back in the process, moving
Speaker 1: up have your chest and then moving down again. Then
Speaker 1: lawer my hands to just massage gently and slide down
Speaker 1: towards your stomach, starting in the middle of your chest,
Speaker 1: and then gradually my head's moving apart and a massage
Speaker 1: and sliding at the same time, moving down to just
Speaker 1: blow your red cage, moving down, then massaging up again,
Speaker 1: giving your chest all the attention and it needs to
Speaker 1: film completely relax. Remember I'm also you're going to be
Speaker 1: focusing on your sides as well, an area that really
Speaker 1: doesn't get much attention, that feels really good when it's massaged.
Speaker 1: Just stroking my hands down the sides of your body.
Speaker 1: Just blow your arms all the way down to your hips.
Speaker 1: Now move into your stomach area. I'm gonna stand on
Speaker 1: one side of you like I did when I did
Speaker 1: your lower back, a similar process, just stretching the muscles
Speaker 1: from the side, gently massaging from one side to the next.
Speaker 17: Move in.
Speaker 1: The whole area from blow your ribs all the way
Speaker 1: down to blow your belly button, and then move around
Speaker 1: to the outside of you and repeat that process of
Speaker 1: relaxing deeply, calmly. You feel the loose, You feel free.
Speaker 1: There's something about having your stomach message. It's different from
Speaker 1: any other parts because we do have a tendency fold
Speaker 1: in a different kind of stress in your stomach that
Speaker 1: we may not be aware of. There's an old message
Speaker 1: your stomach. In front of your stomach, they can circles
Speaker 1: around your belly bottom, the thing going the other way around.
Speaker 1: There's a gentleness and of freedom comes from feeling how
Speaker 1: you're feeling as a Now moved down the tops of
Speaker 1: your thighs, muscles, massage in them. I can do this
Speaker 1: to your legs at the same time, pressing down, massaging
Speaker 1: deeply those muscles in your thighs, the front of your thighs,
Speaker 1: and moving down to your knees, gently massaging your knees,
Speaker 1: Sliding down your shins, put pressure on either side of
Speaker 1: your shin gently softly but firmly, moving down to your ankles,
Speaker 1: stroking the tops of your feet, and then with each
Speaker 1: foot in each hand, just gently messaging the whole of
Speaker 1: the foot, the top, the bottom, your heel, your ankle,
Speaker 1: your toes, massage in every part of your feet. It
Speaker 1: feels so good to still let go and enjoy it process,
Speaker 1: enjoy fear so deeply relaxed, so much comfort them, so
Speaker 1: many feelings be come just from touching your skin, and
Speaker 1: you can just lie there as long as you choose,
Speaker 1: enjoying the feeling of deep comfort being massaged idly, enjoy
Speaker 1: the depay. And all we're gonna do is, Bluy, have
Speaker 1: some candles in your mind. There're gonna be a hundred candles,
Speaker 1: and you're going to blow each one out individually, one
Speaker 1: by one, starting at one hundred. As I count down
Speaker 1: my way down to one, and each time I say
Speaker 1: the number, you can imagine that candle in front of you,
Speaker 1: and I'd like you to actually physically generally blow that
Speaker 1: candle out, just so it's not big blows, just a gentleman,
Speaker 1: and that candle will extinguish. And then I'll say the
Speaker 1: next number. As we move down, then you can just
Speaker 1: plow that one out as well. And as we move
Speaker 1: down the numbers, you'll find yourself feeding more, more relaxed,
Speaker 1: and if you need to sleep, it'll also find yourself
Speaker 1: coming incredibly tired, sleepy. In fact, you may struggle to
Speaker 1: blow out all one hundred of these candles as you
Speaker 1: feel more and more deeply relaxed, more and more deeply tired,
Speaker 1: And the further you go down, the more your mind
Speaker 1: starts to drift. You may find that you stop listening
Speaker 1: to me after a while. And even though that may
Speaker 1: be background sounds where you are, you'll be aware of
Speaker 1: those sounds at the moment you may start just won't
Speaker 1: even notice them at all because they're unimportant. Where I am,
Speaker 1: I've got the sounds of the birds. It's all Horrist
Speaker 1: the pigeon and likes to say I love sometimes. And
Speaker 1: there's the old play that goes by, maybe traffic and
Speaker 1: trains in the distance. No, that's see is important whatsoever.
Speaker 1: Candles who blow outs less important anything is candles, blow outs.
Speaker 1: The fir seemed to away sounds, general date, days, stuff
Speaker 1: seems to just away on itslf.
Speaker 15: She fell.
Speaker 1: Calm with every candle you blowouts died in the next number,
Speaker 1: did you hear me say? And then you blot that
Speaker 1: candle out?
Speaker 11: Too?
Speaker 1: So easy, so simple. You get a start by introducing
Speaker 1: the first.
Speaker 29: Candle, some hundred, first candles one hundred.
Speaker 1: When you blow that candle out, you'll find immediately light.
Speaker 18: Change now, as well as a real.
Speaker 1: Sense of positivity, crying, living in Relaxationdo sleepiness expanded starting
Speaker 1: one hundred A back, Can't Now nineteen nine, Canned ninety
Speaker 1: eight seven, I.
Speaker 18: Che che.
Speaker 1: Nine two three night, I do not wait eight eight
Speaker 1: eight nine five eight it.
Speaker 27: Shhhh set.
Speaker 1: Seventy, can do seventy eight, seventy seven, Can seventy six,
Speaker 1: seventy five, Canto seventy four, can st and sixty one seventeen,
Speaker 1: sixty nine, capt sixty nights, candle, sixty seven, candle, sixty five, candle.
Speaker 30: Sixty four, candle sixty four, candles sixty three, candle sixty
Speaker 30: sixty sixty fifty nine and fifty eight fifty six, fifty
Speaker 30: five candle fifty four handle fifty.
Speaker 1: Three, fifty.
Speaker 18: Fifty to.
Speaker 1: Fifteen fifty four nine.
Speaker 31: Shhhhhhhhhh foot eight.
Speaker 1: Footies fourties five yes four at cant thirty seven, cantle
Speaker 1: thirty sirty three two nine twenty eight joint seven giwenty six,
Speaker 1: wait five, contest it act.
Speaker 22: Wait six, Sat.
Speaker 1: Six stay.
Speaker 17: Sh nine.
Speaker 1: S can or let go of all of those thoughts, worries,
Speaker 1: concerns about the past, thoughts about the future, and even
Speaker 1: things you've been thinking about today. Just let it all
Speaker 1: go because none of it is useful in this moment.
Speaker 1: This is your opportunity to just focus on feeling relaxed,
Speaker 1: allowing yourself to get in touch with that natural sense
Speaker 1: of peace that we all have within us. It's available
Speaker 1: for everyone. It just sometimes takes a little bit of
Speaker 1: effort to set up the right time and place in
Speaker 1: order for you to just let go. Because what you
Speaker 1: do decide to let go and relax, that's what your
Speaker 1: body starts to do because you've chosen. You've chosen to
Speaker 1: just allow your body to unwind and your mind starts
Speaker 1: to slow down, and it's a nice feeling. It's a
Speaker 1: nice feeling at the beginning just to know that you
Speaker 1: have chosen to decide to relax deeply because you've made
Speaker 1: that decision your body or just fallow suit, because sometimes
Speaker 1: all the muscles in your body need is just permission
Speaker 1: from you to relax. Because so often we're busy with
Speaker 1: going from here to the we're walking around and we're
Speaker 1: doing stuff, and the body doesn't have any time space
Speaker 1: to really relax deeply. So it kind of waits for
Speaker 1: you to lead the way, waits for your permission. And
Speaker 1: when you do give your permission, you give the say.
Speaker 1: So when you say okay, it's time for your body
Speaker 1: to let go completely, relax totally, your body just follows
Speaker 1: somewhere like a breath of relief. Ah can relax have
Speaker 1: feeling at the end of the day, very physical day
Speaker 1: that you may experience in the past. But you get
Speaker 1: home and you just sit down in a chair, maybe
Speaker 1: you kick your shoes off and feels so nice. I
Speaker 1: know that you don't have to get up again for
Speaker 1: a little while at least if you choose, you can
Speaker 1: just sit there for maybe an hour to have feels
Speaker 1: blissenal and just by sitting down like that, your body
Speaker 1: knows that it's time to relax. Your body has been
Speaker 1: given permission from you because it's a mine it in
Speaker 1: your mind. You're prepared to let go of everything and
Speaker 1: just completely allow the stress of your body to evaporate.
Speaker 1: Any tensions can just gradually vanish. It's almost like magic, really,
Speaker 1: because that sense of relaxation in your body, it's a
Speaker 1: very natural state. It's not something unusual. It may feel
Speaker 1: unusual when you first start to relax. You if you
Speaker 1: have really spent a lot of time focusing and giving
Speaker 1: yourself this space to let go completely and relax, they
Speaker 1: seem the most alien, but it isn't. It's actually the
Speaker 1: most natural thing in the world to lego completely, to
Speaker 1: relax totally, the most natural thing in the world to
Speaker 1: allow yourself to feel really calm in your mind. And
Speaker 1: it is almost like a literal unwinding. It's like it's
Speaker 1: a button and all the tension just releases. It's like
Speaker 1: a wheel like a cog by the inside of the
Speaker 1: clock just untwinding and you so sh I could see
Speaker 1: that the little wind up not that's used, just going
Speaker 1: the opposite way, the ugus to wind it up and
Speaker 1: the energy that primetic stress for energy gradually winding down,
Speaker 1: losing its power losing its strength, there's a sense of
Speaker 1: relaxation becomes stronger and deeper, and you may find the
Speaker 1: the next you feel your minds starts to wander. Maybe
Speaker 1: you seem to stop listening to me for a while,
Speaker 1: your mind goes somewhere else, and you realize you're listening
Speaker 1: to me again, and that was just your mind to
Speaker 1: drifted to sleep, which is quite natural, because sometimes.
Speaker 21: When we're.
Speaker 1: Stressed, tense, when I when I actually be aware of
Speaker 1: what we need, when we physically emotionally need in this moment.
Speaker 1: But when you allow your body and mind to relax completely,
Speaker 1: you let go all thoughts, concerned, worries, ideas all longo,
Speaker 1: and I help them to drop into the floor. You
Speaker 1: start to get in touch with the feelings of such relaxation,
Speaker 1: feelings so nice to be in touch with the calmness.
Speaker 1: How the different body parts stay become looser and looser, believe,
Speaker 1: and your breath and seees easier and more natural, effortless,
Speaker 1: as I call it, interst real, mouthful notice to your alms,
Speaker 1: breathing in comforts and relaxation, and then just breathing out
Speaker 1: any excess remain intentional stress from every part of your
Speaker 1: body and mind. As you start to focus on your mind,
Speaker 1: maybe you notice that things come to a standstill, maybe
Speaker 1: just a more much more much slower than before, because
Speaker 1: your mind is not really needed when listening to my voice,
Speaker 1: which allows your mind to relax just as deep as
Speaker 1: your body. That's sychronicity between the relaxation of your body
Speaker 1: relaxation of your mind. Let you know that feeling completely calm,
Speaker 1: leaves relaxed, real is the great Your experience has so
Speaker 1: many positive benefits for your body, your mind, and your life.
Speaker 1: To be able to let go everything and to relax completely,
Speaker 1: you know, all parts of everybody and mind. Even your
Speaker 1: body arised, your muscle arise, even the skin that covers
Speaker 1: your body is relaxed. Every you have.
Speaker 17: Is also.
Speaker 1: Deeply relaxed, and your brain restarts the feel the benefit
Speaker 1: this heath relaxation. Let's you focus the side of your
Speaker 1: scalp where your brain is. You can start to realize
Speaker 1: in actice benefits with your brain. Relax and depa initial
Speaker 1: brain tis to rics since those messages to the rest
Speaker 1: their body ride to re works, depay, relax complainely, let
Speaker 1: it go. Any remaining thoughts a consense veran just drop
Speaker 1: onto the floor, because they are not even necessary in
Speaker 1: this moment, this moment of deep reaxation and calmness, feeling
Speaker 1: brain with deep concentrated calming, relaxing every part of your brain.
Speaker 15: Feeling so.
Speaker 1: And comfortable, so relaxed.
Speaker 14: And be so.
Speaker 1: Your brain feels sun light. That's so healthy, that sense
Speaker 1: of deep deep comfort reading does allow you to enjoy
Speaker 1: those ever increase in sensations of comfort, that is spreading
Speaker 1: throughout your body, relaxing each and every muscle, your body deeper, deeper,
Speaker 1: much deeper than before, much counifect spreading through your body,
Speaker 1: your mind so peaceful, calm, so the paceful pot everybody
Speaker 1: let you go, everything and everything so paceful, call.
Speaker 17: So relax.
Speaker 1: Every second the passes you fill.
Speaker 24: D D bad, relapsed, d per.
Speaker 1: And gles come sircu.
Speaker 18: P fall.
Speaker 1: So very piece I had built your ties. Such piece
Speaker 1: and comfort rode all the time. Such peace and comfort
Speaker 1: spread through your body, your mind deeper, deeper, such confidence
Speaker 1: spreading with sinking deeper to a remusclebody. Sadly, I feel amazing,
Speaker 1: so relaxed, sy.
Speaker 15: So sir, relax.
Speaker 1: So let's it go and do a body scan, focusing
Speaker 1: on firstly how you feel in your body. Not trying
Speaker 1: to change how you feel, not trying to relax, not
Speaker 1: trying to move away from any discomfort or stress or tension.
Speaker 1: Just accepting, observing and accepting how you feel in the
Speaker 1: different parts of your body, Just allowing yourself to be
Speaker 1: exactly as you are, to notice, to get in touch
Speaker 1: with how you actually feel in this moment. It starts
Speaker 1: off by focusing on your hands. Just be aware of
Speaker 1: your hands. I like you to move your hands around.
Speaker 1: Just maybe move your fingers a little bit. I've been
Speaker 1: in closer in your hands, very gently, just so thing
Speaker 1: you can get in touch with how your hands and
Speaker 1: your fingers feel, very very slow movements. Focusing now on
Speaker 1: your feet. If you can just do kind of an
Speaker 1: equivalent with your feet you've just done with your hands,
Speaker 1: maybe turning your ankles, leaving your feet around, moving your
Speaker 1: toes gently only very gently, very slowly. Noticing now your
Speaker 1: feet to fill in this moment. Focusing now on your eyes.
Speaker 22: You to just.
Speaker 1: Focus on your eyelids. Maybe you can open and close
Speaker 1: your eyes a couple of times to get in touch
Speaker 1: with how you feel. When you do close your eyes,
Speaker 1: the muscle changes in your eyes when you do close them,
Speaker 1: maybe you're raising your eyebrows. It stretches the tops of
Speaker 1: your eyes, perhaps squinting your eyes, scrunching up your eyes,
Speaker 1: just so you can really get in touch all aspects
Speaker 1: of how your eyes feel right now, now focusing on
Speaker 1: your thighs, and then it just starts you to gently
Speaker 1: tense your thighs, just very very gently, just enough. See
Speaker 1: you can become more attuned to the physical sensation of
Speaker 1: your upper legs, the front of your thighs, and the
Speaker 1: banks of your thigh. Noticing and absurding how your thighs
Speaker 1: feel right now, moving your focus to the back of
Speaker 1: your neck, just noticing the back of your neck, the muscles.
Speaker 1: Of course, they lead to the side of your neck.
Speaker 1: They also lead to the top of your back, which
Speaker 1: leads to your shoulders. So as your focus on the
Speaker 1: back of your neck, maybe you can move your head
Speaker 1: gently upwards as if you were looking up. Maybe moving
Speaker 1: your head down as if you're looking down. Perhaps moving
Speaker 1: your headside decide right, left, only very slowly, very gently.
Speaker 1: I'm not trying to force anything. It has to be
Speaker 1: very very gentle, just so you can be more in
Speaker 1: touch with the feelings with the sensations of physical sensations
Speaker 1: and held the back of your neck feels right now
Speaker 1: as we now focus on the tops of your arms,
Speaker 1: parts where your biceps and dry steps between your elbow
Speaker 1: and your shoulders. So you focus on those parts, the
Speaker 1: tops of your arms. You may like to just tense them,
Speaker 1: but very very chickly and slowly. See you know, straining
Speaker 1: or putting any pressure whatsoever.
Speaker 24: On your ants.
Speaker 1: It's just slowly again, gain more sense of how you're
Speaker 1: about ants I feeling in this moment, just noticing lee gently,
Speaker 1: very gently and slowly tighten the muscles and they're n go.
Speaker 1: Notice how tops of your arms feel right now, our
Speaker 1: focus on your stomach, the area the lower captain area
Speaker 1: below your belly, moving all the way down to your hips,
Speaker 1: just above your grind. Maybe I WoT to dense these
Speaker 1: muscles in that area very very jamply, it's slowly. If
Speaker 1: that's a difficult thing to do, maybe you can just
Speaker 1: your body pushing your stummach up. Let me move a lot,
Speaker 1: get to a side, least my hips, just get in hell,
Speaker 1: your lower up to an area heeded in this moment,
Speaker 1: I just want to say the physical sensations with your
Speaker 1: lower abdomen as you move your attention to your mouth,
Speaker 1: like to see in your lips, then inside your mouth,
Speaker 1: your teeth, your gums, your tongue, just not to sn
Speaker 1: have your tongue and your mouth feels.
Speaker 28: It.
Speaker 1: May help by moving your tongue around your mouth, moving
Speaker 1: it to your left, maybe pressing against the side of
Speaker 1: your mouth, and then to the right gently to the
Speaker 1: side of your mouth, perhaps pressing up against the top
Speaker 1: of your mouth, and then down gently against the bottom
Speaker 1: of your mouth, always very slowly and a very very gentle.
Speaker 24: So that you can.
Speaker 1: Be aware how you feel in your mouth area. Now
Speaker 1: you have to focus on your wrists. I'm gonna ask
Speaker 1: you to maybe just routine your wrists in your hands
Speaker 1: in a circular motion, very shackly and slowly, just so
Speaker 1: again feel the sensations that he are currently experiences in
Speaker 1: your risks. Perhabsolute in your hands, up and down the
Speaker 1: game fair very champlain.
Speaker 15: And slightly.
Speaker 1: Ry. Chance start to observe a lower back there bare paths,
Speaker 1: just a bum of your hips where your coxis are
Speaker 1: the whole area which also really does include the signs
Speaker 1: of your body because those muscles aren't very much connected
Speaker 1: as those muscles also move into your hyperia, connecting to
Speaker 1: your buttics sides of your apps. And if you're physically
Speaker 1: able to do so, maybe you can very gently just
Speaker 1: your body and slightly, very slowly, some side to side,
Speaker 1: just enough gauge how you feel you low back, perhaps safely,
Speaker 1: your heads gently up and down gently slowly, in order
Speaker 1: be touched with the physical sensations of your law back
Speaker 1: as your attention to your joe, the area of your
Speaker 1: ship all the way up to the area ears on
Speaker 1: your joe. You jest, it's scret sweat. Gently open your mouth,
Speaker 1: you know white I stretching just very gently and slowly
Speaker 1: opening your mouth an inclose in your mouth gently, slowly
Speaker 1: study you can be in touch with how your Joe feels.
Speaker 1: To say, down chest, I need to do anything. Want
Speaker 1: to my chest sever time, brains gently s automatically. With
Speaker 1: each craft you take your focus on the chests when
Speaker 1: you pray, believe in your focus to your forearms, john elbows.
Speaker 1: Maybe you're able to very checkly and slily dance the
Speaker 1: muscles in your farms, and when you do that, you
Speaker 1: can feel your elbows as well, very gently and jack softly,
Speaker 1: say four arms the dolcis focus the rest of your
Speaker 1: bank of upper back and the middle. The middle your
Speaker 1: bank again this part of your body. Also every time
Speaker 1: brain you may know what to seve usually by s user.
Speaker 1: It checked your focus into your hip area, but ecks
Speaker 1: cry that muscle was a night of boners in your midsection.
Speaker 1: Just make the same how hips ye ken very chimp
Speaker 1: lay my hands maybe side to side and chimly hid NDL.
Speaker 1: So it's everything starts to slow down, including the thoughts
Speaker 1: in your mind and your mind itself just starts to gradually.
Speaker 1: It doesn't have to be instant, but just gradually starting.
Speaker 1: It's almost like time is storing chin. It's a slower
Speaker 1: pace to maybe what you're used to in your day
Speaker 1: to day life. It's a slower movement of energy, very
Speaker 1: small movements which make up the larger movements, which is
Speaker 1: always the case. Now, when you move your hand, it
Speaker 1: might seem like it's one movement, but it's lots of
Speaker 1: minute different muscles moving in accordance with each other. And
Speaker 1: what happens in this space that we're sharing is we
Speaker 1: move from that big movement into those smaller movements, starting
Speaker 1: to focus on how your body feels, not just as
Speaker 1: a whole, not just oh, i'm feel in this way,
Speaker 1: I'm feeling stressed or tense, or I'm feeling relaxed and calm.
Speaker 1: I'm feeling this way, I'm feeling that way. Starting to
Speaker 1: notice that your body begins to present to you small
Speaker 1: feelings around your body, small physical sensations in your legs,
Speaker 1: whether pleasurable or not. Maybe resisting the temptation to label
Speaker 1: them or to judge them, those feelings, just thinking them,
Speaker 1: thinking about them is just being neutral, just feelings, not
Speaker 1: being particularly concerned, just noticing what your body is telling you.
Speaker 1: Feelings in your arms, instead of feeling the whole of
Speaker 1: the arm, maybe notice those individual feelings, all those different
Speaker 1: muscles and the skin, the hairs of your arms, that
Speaker 1: all the internal parts of your arms, the veins, the bones,
Speaker 1: just being aware of maybe your elbow on your right
Speaker 1: arm has a certain feeling. Maybe your left wrist also
Speaker 1: has it's own individual physical sensation. What about your forearm
Speaker 1: when your right arm, you're right forearm, there may not
Speaker 1: be any particular feeling that you could even give a
Speaker 1: name to, may not feel like anything other than just
Speaker 1: a feeling. You know it's there. The feelings in your shoulders.
Speaker 1: Perhaps your shoulders when you think about them, kind of
Speaker 1: almost like they're the same, you know, the same feeling,
Speaker 1: almost like both of your shoulders are just one thing.
Speaker 1: Of course they're not. And when you focus on your
Speaker 1: left shoulder and they're on your right shoulder, maybe find
Speaker 1: that you move the muscles a little bit, maybe tense
Speaker 1: the muscles gently, noticing the difference in each shoulder, your
Speaker 1: lower back, the left side if your lower back, and
Speaker 1: the right side if your lower back. Of course that
Speaker 1: connection to your buttocks and to your hips, and also
Speaker 1: moving up into the middle of your back. And sometimes
Speaker 1: like right now, actually I want to focus on their part.
Speaker 1: I want to focus on my button. And then I
Speaker 1: focused on the middle of my back. I almost felt
Speaker 1: like the muscles in my lower back were being stretched
Speaker 1: very gently, just stretched a little bit. Even though I
Speaker 1: wasn't doing anything to try to stretch your lower back,
Speaker 1: you just seemed to happen. The feeling of very gently
Speaker 1: stretching your lower back comes along. I have feeling in
Speaker 1: your chest, just noticing what sensations you are experiencing in
Speaker 1: your chest right now. And there's so much of the
Speaker 1: chest because there's the collar bone leading to the chest.
Speaker 1: You've got the chest bone, you've got the muscles in
Speaker 1: your chest. Of course, if you're female, there's possibly the breast.
Speaker 1: If you're male, you've got the different Well might not
Speaker 1: that different these days, but.
Speaker 24: There may be more.
Speaker 1: Muscles at the top of the chest, but at the
Speaker 1: side underneath, it's pretty much the same. Whether you're a
Speaker 1: man or a woman. There's muscles there, muscles that stretch
Speaker 1: out to your back as well as breast tissue stretches
Speaker 1: and moves into your back. To just being aware of
Speaker 1: your chest, being with whatever feeling there is in your chest.
Speaker 1: And when I noticed that, I focus on my chest,
Speaker 1: I feel it in one of my back and my
Speaker 1: upper back. I mean, I guess the obvious reason would
Speaker 1: be because you know I'm greathe him.
Speaker 15: In.
Speaker 1: Then it stretches my chest and my back at the
Speaker 1: same time. It feels it feels okay, doesn't feel I
Speaker 1: got a little bit of pain in my right chest,
Speaker 1: a little bit, not pain, but little discomfort, maybe stiffness possibly,
Speaker 1: I don't know. Notice my shoulders also wanting to flex
Speaker 1: for some reason. I think that's probably part of my
Speaker 1: upper back, that connection between my shoulders my rper back
Speaker 1: because I can move my shoulders and stretch the muscles
Speaker 1: in my back. Moving the shoulders backwards were up, which
Speaker 1: then moves to I think it's the scapulous in your back.
Speaker 1: It feels quite nice. Actually, a good thing about this
Speaker 1: is you can if you want to, you can just
Speaker 1: flegs or stimulate the various muscles in your body gently
Speaker 1: in order to get more of a sense of how
Speaker 1: they feel. And when you're relaxing, when you do tense
Speaker 1: and muscle, then you let it go and let it relax.
Speaker 1: It relaxes way more than it would normally. That you
Speaker 1: have to feel that you're able to do that.
Speaker 25: There's no point in doing it if.
Speaker 1: There's an issue with the per part of your body.
Speaker 1: You need to be gentle with yourself at all times
Speaker 1: when relaxing deeply. It's important to be kind to yourself.
Speaker 1: As you notice your mind. How much has your mind
Speaker 1: slowed down since we started this recording. How come and
Speaker 1: peaceful is your mind right now with nothing to think
Speaker 1: about and just my voice to listen to. Because you
Speaker 1: know the intention behind this recording, this relaxation, at the
Speaker 1: very least, for you to feel more relaxed at the
Speaker 1: end of the recording than you did at the beginning.
Speaker 1: At the very least, I feel mind to slow down
Speaker 1: because your body continues to relax, because that's what you
Speaker 1: want to happen. That's what you expect to happen for relaxation,
Speaker 1: to fill your body, maybe calm in your mind to
Speaker 1: the point of boredom. When you start maybe to drift
Speaker 1: away breasting, it's almost as if, you know, moving further
Speaker 1: away from your body in your mind, just leaving that there,
Speaker 1: kind of liking it an escape pod in a spaceship
Speaker 1: a movie, a space movie, you know when it gets
Speaker 1: a little pard in it. Since the month far away
Speaker 1: from the spaceship, save to dream, you continue to relax,
Speaker 1: drift down spece and the peace and focusing on the
Speaker 1: feeding of those individual parts of your body that's relaxing.
Speaker 32: One by one.
Speaker 1: You may find that every now and then you realize
Speaker 1: that you aren't listening to my voice. That gives your
Speaker 1: mind started to imagine something different, maybe started to almost
Speaker 1: move into some kind of a dreamy state, and then
Speaker 1: you become aware of my voice again. And even though
Speaker 1: you may want to focus on my voice, you may
Speaker 1: also with to allow your mind to just drift naturally
Speaker 1: into that space and comfort and safety. As you feel warm,
Speaker 1: comfort spreading through your body like a warm blanket covering you, chimling,
Speaker 1: keeping your body.
Speaker 14: It just.
Speaker 1: The perfect temperature, and even you can hear the background sounds,
Speaker 1: they just don't seem to matter anymore. There's that sense
Speaker 1: of peace spreads through your mind like a gentle breeze,
Speaker 1: yet strong enough to blow away all negativity, strong enough
Speaker 1: to remove from your mind any anxiety or stress that
Speaker 1: was there before, and blow away any other thoughts or
Speaker 1: feelings that just don't fit with the sense relaxation, that
Speaker 1: it's a filly your body and your mind. Unless you
Speaker 1: focus on your mind and count down from tend down
Speaker 1: to one. With each number, your mind become slightly relaxed,
Speaker 1: just just slightly, From ten down to nine, just a
Speaker 1: sniling moment, nine down to eight, just another small change
Speaker 1: in how you feel. Eight down to seven. Feeling is
Speaker 1: a gap, almost like a gap that starts to get wider,
Speaker 1: the gap between those feelings that you used to have
Speaker 1: in your mind compared to the feelings you have that
Speaker 1: growing now, feedings of comfort and security, confidence, and the
Speaker 1: gap will become the wider, made down to seven, seven,
Speaker 1: down to six. When you get to five, the mind
Speaker 1: will start to have a certain physical sensation, almost like
Speaker 1: there's a magnet outside of your head sucking the tension
Speaker 1: and the stress and any remaining feelings feder sucking them
Speaker 1: out through your skull. And then down to four you
Speaker 1: could start to really experience that sense of not just emptiness,
Speaker 1: but space, place full of fresh air, place where you
Speaker 1: can stretch. It's almost as if as you go down
Speaker 1: to four and three, your mind is expanding with this
Speaker 1: sense of peace and tranquility growing as it moved down
Speaker 1: to Can you get to one, mind just feels exactly
Speaker 1: how you want to feel, almost perfect fearing, maybe a
Speaker 1: sensation that I'd like to keep a place that's safe,
Speaker 1: where nothing can affect you at all, and you can
Speaker 1: stay in that that space of comfort and confidence, confident
Speaker 1: in your own ability to create this space and this
Speaker 1: fearing and comfort within your own mind just by counting
Speaker 1: ten down to one. And this is something that you
Speaker 1: can do yourself when you're on your own, the time,
Speaker 1: when you can maybe sit down, maybe just for a
Speaker 1: few minutes, close eyes. It just counts slowly from ten
Speaker 1: down to one, and we experience these feelings in your mind,
Speaker 1: and when you feel that way in your mind, your
Speaker 1: body copies your mind, and that feeling its spread through
Speaker 1: your spine and your nervous system into every part of
Speaker 1: your body, travels through your blood stream, heathing and relaxing
Speaker 1: every article of your existence. We can practice this a
Speaker 1: few times before the end of the recording, and then
Speaker 1: you can practice on your own. But each time you
Speaker 1: count from ten down to one, the feelings of comfort, calmness,
Speaker 1: deep deep relaxation becomes stronger, deeper feeling your mind, your
Speaker 1: brain with these positive chemicals spread through your body, relaxing
Speaker 1: you so quickly, relaxing your whole body and mind, so very,
Speaker 1: very easy, just by counting ten down to one. So
Speaker 1: we're gonna do now. I'm gonna count from ten down
Speaker 1: to the world. I'd like you to repeat the number
Speaker 1: after me. So when I say ten, you can just
Speaker 1: repeat to yourself ten. Just notice, be aware of how
Speaker 1: you feel in your mind and the body. Then when
Speaker 1: I say nine, you can repeat to yourself nine again,
Speaker 1: noticing increase in comfort and god list in your mind
Speaker 1: and in your body. The same when I say eight,
Speaker 1: let's say seven, six, Let's say five, four, let's say
Speaker 1: three two. Lastly, when I say one, can you be
Speaker 1: that number? And of course when you do this on
Speaker 1: your own about listening to me, you can say the
Speaker 1: numbers or whatever speed that you feel is necessary for you,
Speaker 1: so you can adapt. So you feel you want to
Speaker 1: say the numbers ten down to one faster than I do,
Speaker 1: then you go ahead and do that. Or if you
Speaker 1: feel when you do it yourself that you'd like to
Speaker 1: have more or space between the numbers, maybe take a
Speaker 1: lot longer to get from ten or way down to one,
Speaker 1: that's your choice also to do. It's been a cow
Speaker 1: from ten down to one. If when I get to one,
Speaker 1: that will be the end of this recording. Let's of
Speaker 1: course you're listening with music, and the music will continue
Speaker 1: ten nine fight seven us twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve,
Speaker 1: eleven and nine eight seven, six, five, four three two
Speaker 1: one Now opinion eyes to sind how you physically feel
Speaker 1: having counted down from twenty to one, allowing stress tension
Speaker 1: to leave through your fingertips and your toes. And as
Speaker 1: you focus on your fingertips maybe they feel a little
Speaker 1: bit tingling, which is I suppose quite understanding, considering the
Speaker 1: tension has been exiting your body through your fingertips. So
Speaker 1: now I'm going to count from twenty out to one again.
Speaker 1: This time you're going to feel relief of tension and
Speaker 1: stress and the anxiety that you may have leaving through
Speaker 1: your stomach. Just leaving through your stomach, almost as if
Speaker 1: it's just releasing the whole of your stomach or evil
Speaker 1: to just above your chest or below your chest, rather
Speaker 1: so surrounding your belly by an area, the whole area.
Speaker 1: You can feel the tension of your body where there's left,
Speaker 1: just releasing from the area, and you may notice that
Speaker 1: your stomach will become very remoxed. As my countdown twenty,
Speaker 1: that's one now twenty nineteen, eighteen, seventeen, sixteen, fifty fourteen, thirty, twelve, eleven, ten,
Speaker 1: nine eight seven, fine, oh three two, or you can
Speaker 1: open your eyes again if you choose, but you can
Speaker 1: just keep them closed because it feels relaxing. Just notice
Speaker 1: saying the stomach feels Notice as your focus, just do
Speaker 1: a little scared of your body, not to saying your
Speaker 1: body felts, focusing upper body, back, chest, stomach, lay songs
Speaker 1: and fiend just noticing and you know, you may start
Speaker 1: to feel a sense of tiredness, which may be the
Speaker 1: reason listening to this record it because you like to
Speaker 1: let go completely of everything and driven off into a nice, natural, calm,
Speaker 1: relaxing sleep. So now the focus on your forehead, and
Speaker 1: if you choose, you can incorporate your eyes in this
Speaker 1: focus as well. Your forehead and your eyes.
Speaker 25: It's that whole.
Speaker 1: Area basically almost as if you were having a mask,
Speaker 1: you know, like a I don't know, baman mask or
Speaker 1: something I'm trying to sorrow or something, you know, the
Speaker 1: kind of mask that covers your eyes but also covers
Speaker 1: quite a lot of the forehead. Focused on that area
Speaker 1: because that's the area that we're now can release tension,
Speaker 1: stress on your mind, your brain from your mind, and
Speaker 1: any tension that you may have remain your face, in
Speaker 1: your neck, your jaw, your eyes, your forehead, or your scalp.
Speaker 1: It's basically any intension within your head area lived in
Speaker 1: your mind at your break that's going to be released
Speaker 1: through or full head in your eyes. As I count
Speaker 1: down the game from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, nine, eight, seven, six, five.
Speaker 18: Thirty, or.
Speaker 1: Noticing you scared your face, jaw, your eyes, but cheap
Speaker 1: bathes your ears, your forehead, your scalp, neck, back of
Speaker 1: your neck, front of your neck, the side of your neck,
Speaker 1: and your throat. Not being aware of the comfort increased
Speaker 1: in relaxation, not just in your head and neck and mind,
Speaker 1: the rest of your body. Makes it sounds loose the
Speaker 1: calm you felt. How easily it is to just let
Speaker 1: go completely, let go completely, how easily what you do
Speaker 1: now is to focus on the top of your head
Speaker 1: that we can allowed every last piece of tension, more
Speaker 1: stress than wine. You will be lingering and hiding in
Speaker 1: your body or mind, my head just be sucked down
Speaker 1: on the top of your head. Released. Yeah, was suck
Speaker 1: down into the clouds, a big cloud of my head.
Speaker 1: It's like a whoop. It's gonna suck that tension out
Speaker 1: of the top of your head. Just take away you
Speaker 1: good you focus. Imagine opening on the top of your
Speaker 1: head with a tension straight in. Remaining issues, maybe worries,
Speaker 1: a bit sad that we're not used to you.
Speaker 25: Now you can all be sucked.
Speaker 1: Down at lad taken away. As I count down again,
Speaker 1: I'm twenty down to one now twenty nineteen, eighteen seventy
Speaker 1: sixteen fifty four two two two nine adds six six.
Speaker 21: Fine wool.
Speaker 24: There wha.
Speaker 26: Pray you notice it?
Speaker 1: How he failed have relaxed, dock calm physically and mentally
Speaker 1: failed right now help your mind feels it feels so
Speaker 1: nice to just let go, to give yourself some space
Speaker 1: to breathe easily, to think calmly, just to take a
Speaker 1: break from all that pointless worry concerns about things that
Speaker 1: you don't need to think about right now, because this
Speaker 1: is your time to let go. This is your space
Speaker 1: to enjoy feeling deeply relaxed, peaceful in your mind, relaxed
Speaker 1: in your body. You can feel so good, so nice
Speaker 1: to just not have to do anything, to be able
Speaker 1: to really enjoy that serenity that comes letting go completely,
Speaker 1: that peacefulness that comes with.
Speaker 17: In this.
Speaker 1: Peaceful space. And you can keep this sense of calmness
Speaker 1: for a long you choose, you choose to drift off
Speaker 1: into a deep, healing, natural sleep.
Speaker 25: Then you can do that.
Speaker 1: It's completely up to you, and you can keep this
Speaker 1: feeling of calmness physically in your mind for so long
Speaker 1: because you choose to feel completely relaxed, completely relaxed, and
Speaker 1: I'd like you to make up your mind then you
Speaker 1: get to relax. I want to explore that with you.
Speaker 1: What it feels like when you actually decide that you're
Speaker 1: going to relax, not forcing yourself, but giving yourself that. Yes,
Speaker 1: it is a command, really, isn't it. When you're telling
Speaker 1: yourself relax in a gentle but firm way, that only
Speaker 1: you can really tell yourself in that way. You can't
Speaker 1: really have someone else say to you and that'll relax, relax,
Speaker 1: you know, and it needs to be gentle, but you can't.
Speaker 1: Someone else can't really have the same the same kind
Speaker 1: of influence or power that you have over your own physicality,
Speaker 1: over how you feel, because when you say it to
Speaker 1: yourself it means more. It's personal, and your brain, your
Speaker 1: unconscious mind, and your body listens to what you say. So,
Speaker 1: for example, we'll test it out. You're doing your test,
Speaker 1: feel your tests along the way, and you can get
Speaker 1: more of an idea of the force, a positive force
Speaker 1: that you can have in creating a sense of comfort
Speaker 1: and relaxation and your body and your mind quite quickly,
Speaker 1: just by you telling yourself to relax. So I'm going
Speaker 1: to start by its focus on your hands. So focus
Speaker 1: on your hands. Just tell your hands to relax. Just
Speaker 1: say relax. As you focus on your hands, you could
Speaker 1: say my hands are relaxed, or I want my hands
Speaker 1: to relax.
Speaker 33: Now.
Speaker 1: I think if you actually do it directly by focusing
Speaker 1: and imagining that your hands, can you hear what you're saying.
Speaker 1: You like, they've got little ears, a little head. So
Speaker 1: talking to your hands, just say relax. Now your heads
Speaker 1: start to relax. Now, focus on your eyes and tell
Speaker 1: your eyes to relax. You just saying the same word relax,
Speaker 1: and find the right tone for you. You know, I
Speaker 1: might say relax, but you you might say relax or relax.
Speaker 1: You know, you might say it differently to yourself, and
Speaker 1: that's important for you to gauge what feels right for you.
Speaker 1: To just tell your eyes to relax, whilst focusing on
Speaker 1: your eyes, your eyelids, the muscles around your eyes, your eyebrows,
Speaker 1: and just tell your eyes historically relax.
Speaker 11: Now.
Speaker 1: I just did that myself, and sometimes you may feel.
Speaker 25: That you need a bit more time.
Speaker 1: For the different parts to relax. You know, because I
Speaker 1: started talking again, and maybe that part hasn't relaxed fully.
Speaker 1: But what will happen is it will just continue to
Speaker 1: relax even though I'm talking. That's happening with my eyes.
Speaker 1: Something else I noticed is when I started focusing on
Speaker 1: my eyes, they actually almost became They got worse before
Speaker 1: they got better in a way, so that I felt
Speaker 1: a degree of tension growing in my eyes and then disappearing.
Speaker 1: So I think what that was really was just ME
Speaker 1: becoming more aware of the tension that was already there
Speaker 1: that I wasn't. I wasn't focused on it before, so
Speaker 1: I was really acknowledging it or really conscious to those feelings. Yeah,
Speaker 1: my eyes still continue to relax, as well as my hands.
Speaker 1: Actually my hands have got a certain kind of energy,
Speaker 1: like not buzzing, but I can kind of feel a
Speaker 1: degree of energy in my hands. Maybe that's where the
Speaker 1: tension has been released that's causing there. The next part,
Speaker 1: I think we should focus on the back of the neck.
Speaker 1: That's the part was quite often well for me holds tension.
Speaker 1: I don't know about it for yourself, but I think
Speaker 1: it's quite a standard place where tension is sometimes held.
Speaker 1: So and I'm doing exactly what you're doing as you
Speaker 1: do it as well. So I'm telling my body parts
Speaker 1: to relax as well. So if you tell your neck,
Speaker 1: the back of your neck, focus on the back of
Speaker 1: your neck, and just say relax in your own words,
Speaker 1: your own tone, in your own voice. You can say
Speaker 1: out loud, or you can just say to yourself internally,
Speaker 1: but you're focusing, and you're saying it literally to the
Speaker 1: back of your neck, as if the back of your
Speaker 1: neck can actually hear what you're saying. To do that now,
Speaker 1: just say relax, let's go back your lick and I'll
Speaker 1: do the same. And what I not tested you may
Speaker 1: have had similar thing is even though I was focusing
Speaker 1: on the back of the neck, other parts started to
Speaker 1: m I don't know, show themselves to me or maybe
Speaker 1: because they want to be relaxed as well. But I
Speaker 1: started noticing the feelings of my shoulders attention and my
Speaker 1: shoulders and in my upper back. Whether that was because
Speaker 1: my back of my neck was saying I'm pretty much okay,
Speaker 1: it's the other parts that need attention, but my low
Speaker 1: my back of my neck is still relaxing. But I
Speaker 1: just became aware of other parts that needed attention. Now
Speaker 1: this might happen, it's not. It doesn't mean that it's
Speaker 1: going wrong. It just means you're being notified if more
Speaker 1: places that also want to feel relaxed. So I'm going
Speaker 1: to focus on my other back so you can do
Speaker 1: the same, even if you don't have any feelings of attention,
Speaker 1: the're obvious in your other baby. You just focus on
Speaker 1: your back. The whole area from the shoulder blades down.
Speaker 25: To the middle of your back.
Speaker 1: Spine needs all the shoulder blades that, yeah, that's the
Speaker 1: parts that we given me. That not that it needs
Speaker 1: relaxing sounds. Gonna ask that one to relax and you
Speaker 1: can do the same. Now, relax your upper back. Something
Speaker 1: strange happened there, And this often happens.
Speaker 25: I've been doing this.
Speaker 1: For sixteen years or something, and often I'm want surprised
Speaker 1: but amazed really that there can be a feeling. So
Speaker 1: when I was focusing on the back of my neck,
Speaker 1: my up the back was starting to feel quite stressed
Speaker 1: and in need of attention. As soon as I started
Speaker 1: talking to you about my upper back and talking about
Speaker 1: getting ready to ask the other back to relax, like
Speaker 1: the back already started to relax. It's almost as if
Speaker 1: it doesn't need to hear the words, just needs the intention.
Speaker 24: Just needs to be noticed.
Speaker 1: That is something that often happens in this type of
Speaker 1: situation is when you start to relax a couple of
Speaker 1: parts of your body, as we've done with our hands,
Speaker 1: our eyes and eyelids, and now back of the neck,
Speaker 1: at the back, the back, the rest of the body
Speaker 1: seems to just take notice and decide in its own
Speaker 1: way to start relaxing. Other parts of your body start
Speaker 1: to just become loser. I suppose it's kind of like
Speaker 1: a bit of an avalanche, you know, the little ball
Speaker 1: starts rolling. Before you know, the whole of your body
Speaker 1: is completely relaxed and cold. And if you focus on
Speaker 1: your face, you focus on your eyes, your eyelids, your eyebrows,
Speaker 1: the muscles.
Speaker 24: Around your eyes.
Speaker 1: Maybe you start to notice that your forehead is more
Speaker 1: relaxed than it was. Maybe your face is more relaxed.
Speaker 1: I would say, my entire face is not more relaxed. MS.
Speaker 1: So we're going to focus now on your shoulders again,
Speaker 1: just like before, just to your shoulders, and you can't
Speaker 1: do them in the digity. You can do white shoulder
Speaker 1: and left shoulder I just do do both at the
Speaker 1: same time. Just tell your shoulders actual focus on them
Speaker 1: in your mind, focus on how they feel. Maybe you
Speaker 1: can see them in your minds on Just tell your shoulders.
Speaker 24: To relax.
Speaker 1: It's nice's my backs, but I didn't notice, especially on
Speaker 1: my back, is the connection between the different parts the bank,
Speaker 1: the shoulders, the neck being connected. Being such a large
Speaker 1: part of your body, it's so it's hard to separate
Speaker 1: them from each other. My lower back is starting to
Speaker 1: relax on the side. Maybe I'm going too slow, and
Speaker 1: that could be an issue because we all go at
Speaker 1: different speeds. And the idea of the beginning of this
Speaker 1: recording was for you to be able to just say
Speaker 1: to yourself, relax without focusing on any particular part of
Speaker 1: your body. Because when you know that telling your hands
Speaker 1: to relax and your hands relax, let me tell your eyelids,
Speaker 1: your eyes and muscles around your eyes, your eyebrows to relax,
Speaker 1: and they relaxed. You tell the back of your neck relax, relaxes.
Speaker 1: You tell your upper back to relax, the relaxes. You
Speaker 1: tell your shoulders.
Speaker 24: To relax, they relaxed.
Speaker 1: I told your hands to relax, they relaxed. They continued.
Speaker 24: To relax.
Speaker 1: You told your eyes, the muscles around your eyes and
Speaker 1: eyebrows to relax, they relaxed and continued.
Speaker 24: To relax.
Speaker 25: When you told the back of your neck, when you
Speaker 25: saw the back.
Speaker 1: Of your neck, told it to relax, they relaxed and
Speaker 1: continued to relax. When you told you up back to relax,
Speaker 1: the relaxed and continued to relax. M that's with your shoulders.
Speaker 1: Told your shoulders to relax, and your shoulders relaxed and
Speaker 1: continues to relax.
Speaker 25: And it's not just that, it's.
Speaker 1: That the rest of your body has also been listening,
Speaker 1: and their relaxation has been spread in So from your eyes,
Speaker 1: the relaxation spread to your forehead, round your face, into
Speaker 1: your skin, into your jaw, to the front sides of
Speaker 1: your name. Read down your chest and start relaxed, hands
Speaker 1: and shoulders met through your arms, relating from arms up
Speaker 1: arms out words for wrists.
Speaker 18: Let's go.
Speaker 1: Our pay your hips, but exploy. Just start to relay.
Speaker 1: Team spreading through your legs, way down your eggs, the
Speaker 1: tops of your feet, the sight of your face, the
Speaker 1: bottoms of your feet, lest upstars, each time axing as
Speaker 1: your body relaxes more you white couts slower, peaceful, to
Speaker 1: the point where if he cheers to fall asleep easy,
Speaker 1: he said, drift.
Speaker 25: The way.
Speaker 1: Because there's nothing I know.
Speaker 25: In your mind.
Speaker 1: The brain, it's peaceful. Your body continuous rends with you,
Speaker 1: piction between the body, relaxing.
Speaker 24: The word.
Speaker 1: You say to yourself relax means the need to focus
Speaker 1: on just one part. You can just focus on the
Speaker 1: entire body. Say owt for word who ths.
Speaker 25: And there's.
Speaker 1: Those sensations of comfort spreading throughout the body. I speak
Speaker 1: of comment and every pow to your body relaxed.
Speaker 25: So we need to pay now.
Speaker 1: Just tell yourself relax deeply. Starting down number twenty nineteen
Speaker 1: eighteen seventeen six four thirty two.
Speaker 34: We usus ulyssis eight.
Speaker 35: The US.
Speaker 36: Studious US USU most us.
Speaker 33: Using one.
Speaker 1: So counting down ten to one ten nine eight seven
Speaker 1: six five four three.
Speaker 32: Two one.
Speaker 1: And maybe that was a bit too quick in order
Speaker 1: to relax.
Speaker 25: Maybe it's a bit.
Speaker 1: Too fast for you to notice the calming of your body,
Speaker 1: maybe even a little bit of pressure there, Like you'll
Speaker 1: count it down from ten to one. What do you
Speaker 1: expect me to do? Man? Expect me to stick go
Speaker 1: with floppy just because you're counting down.
Speaker 25: Too.
Speaker 1: If you try it again, but this time, I go
Speaker 1: this slower this time, and you focus on the whole
Speaker 1: of your body before we focus on your legs. Just
Speaker 1: notice how your body does start to feel more relaxed
Speaker 1: with every number that I count down ten, nine, eight, seven, six, five, four, three, one.
Speaker 1: I just notice how how you feel, generally, how your
Speaker 1: body feels. It's not necessarily even about counting down from
Speaker 1: ten to one. It's that space that you have, that
Speaker 1: body space between being active physically or mentally.
Speaker 33: It's just.
Speaker 1: Sitting or lying down, just being there, not doing anything,
Speaker 1: not saying anything, or needing to think about anything. It
Speaker 1: opens up a space, you know, a bit of a space,
Speaker 1: the gap. And the more I camped down for the
Speaker 1: tent of one, the bigger that gap becomes. So there's
Speaker 1: that gap of calmness, of comfort and relaxation. It's a
Speaker 1: nice feeling, and it moves those stresses or discomforts physically
Speaker 1: or emotionally, moves away. Allows you.
Speaker 14: To just.
Speaker 1: Slow down. Someone who count a game from ten down
Speaker 1: to one and notice that gap widening. The gap, and
Speaker 1: as it widens, it's almost like the the stress of
Speaker 1: attention falls into the gap. It gives you that distance,
Speaker 1: that space. Now ten nine eight, seven, six, five.
Speaker 32: Four three.
Speaker 1: One. How did you body you feel now? Can you
Speaker 1: notice that? Do you feeling calmer? Are you feeling more relaxed?
Speaker 1: As we now focus on your legs, just your legs.
Speaker 1: You're just gonna start with focusing on your thighs. Of course,
Speaker 1: it's not the most exciting thing to be doing, because
Speaker 1: I'm sure like most of your body is not not
Speaker 1: going on right now. Just focusing on the whole of
Speaker 1: your thigh the tops of your fires, the sides of
Speaker 1: your fires, the bottoms of your thighs, your outer thighs,
Speaker 1: and your inner thighs. Basically the whole of your thigh
Speaker 1: that leads into.
Speaker 25: Your hip.
Speaker 1: And it goes down to your knee joints. Now, this
Speaker 1: is a big area. It's a very heavy area. It's
Speaker 1: very strong, probably the strongest muscles in your body or
Speaker 1: in your thighs.
Speaker 25: But I don't think we.
Speaker 1: Perhaps will give enough attention to our thighs. Perhaps we
Speaker 1: don't acknowledge how important our thighs are to our lives,
Speaker 1: how much they actually do for us all through our lives.
Speaker 1: And may s sound really weird, but I think that
Speaker 1: all of our body parts, especially our thighs, need some TLC,
Speaker 1: a bit of love shown, a bit of the acknowledgement,
Speaker 1: thank you, gratitude for what ad thighs do for us.
Speaker 1: And I know this may sound a bit strange. Maybe
Speaker 1: you think, why am I? Surely I should be able
Speaker 1: in the garden hugging a tree or something.
Speaker 25: Wow, it's hard to set a.
Speaker 1: Microphone up on a tree. That's why I'm doing this indoors.
Speaker 1: Otherwise I would be outside a tree. Now I can't
Speaker 1: see the television from the tree. You move down to
Speaker 1: your knees gain such an important part, and I think
Speaker 1: we don't necessarily I'll speak for myself here. I don't
Speaker 1: necessarily appreciate all that my needs do for me until
Speaker 1: I have a problem with my knee. It's occasionally if
Speaker 1: I there, maybe i'll pash it, or it's aching for
Speaker 1: some reason. It's then that I realize how much it does.
Speaker 1: You know, the benefit of being able to use my
Speaker 1: legs without any kind of physical discomfort is a beautiful
Speaker 1: thing that's possibly not appreciated until it's temporarily removed.
Speaker 25: You know that's.
Speaker 1: Comfort, But as you focus on your knees. Regardless of
Speaker 1: how your knees feel, you can have that sense of
Speaker 1: gratitude and love to your knees for all that they
Speaker 1: do for you. You can still have that attention on
Speaker 1: your thighs. Maybe notice how your thighs feel, Maybe notice
Speaker 1: that they are relaxing more deeply as you focus now
Speaker 1: on the bottoms of your legs, your shins, and your
Speaker 1: calf muscles. The bones between your knees and your feet incorporates,
Speaker 1: and the course your ankles so important. Can anyone that's
Speaker 1: had even like the slightest sprain of an ankle knows
Speaker 1: how how much we take our ankles for granted. And
Speaker 1: it's kind of strange in a way when you think that.
Speaker 1: You know, logically, our wrists are a lot thinner than
Speaker 1: the rest of our arms, which is okay, It doesn't
Speaker 1: can't see any problem with that because we're just picking
Speaker 1: stuff up. Our ankles so much thinner than the rest
Speaker 1: of our legs, and from a physics perspective or logical
Speaker 1: even it doesn't really make sense that all this weight
Speaker 1: would ultimately be resting on your ankles then leading to
Speaker 1: your feet, a thin area, thin bone. Yeah, it does
Speaker 1: so much great work supports us, supports our body for
Speaker 1: a lifetime, helps us to balance, It helps you to
Speaker 1: get around and be mobile. And there's the calf muscles.
Speaker 1: Of course, when I was younger, I couldn't see the
Speaker 1: point in calf muscles. Didn't seem to do anything. Okay,
Speaker 1: if I walked around on tiptoes, then my calf muscles
Speaker 1: get some work. But of course that's not true. The
Speaker 1: calf muscles are being used whenever we use our legs
Speaker 1: and your shins there to protect, you'll low a lex
Speaker 1: shaped in a way, almost as a protector, with the
Speaker 1: bone leading of course to your ankles and your feet.
Speaker 1: I'm not going to focus on your feet. We're just
Speaker 1: going to focus on the legs. And I realize, and
Speaker 1: now that I've mentioned your feet, you probably focuses on
Speaker 1: them anyway, So maybe I should focus on your feet
Speaker 1: a little bit.
Speaker 25: You can have them in your.
Speaker 1: Awareness, the same as you have your thighs in your awareness.
Speaker 25: Even though we haven't been.
Speaker 1: Focusing on your thighs a few minutes, we'll be focusing
Speaker 1: on your angles. There's still that sensation of comfort in
Speaker 1: your thighs, and there's that moment of energy because the
Speaker 1: thighs hold lots of different sensations. Of course, there's the muscles,
Speaker 1: the big straw muscles that we have in our thighs.
Speaker 1: But the skin on the outside of the thighs, as
Speaker 1: in the outside of all of our body, can be
Speaker 1: very sensitive, sensitive to the touch, sensitive to temperature. And
Speaker 1: inside your thighs the bones, there's the muscle, there's the blood, vessels,
Speaker 1: the arch trees, all this stuff that's inside your thighs.
Speaker 1: I guess sometimes it'd be nice if you could actually
Speaker 1: put your fingers inside your thighs and a message. So
Speaker 1: if you can message on the outside, of course, but
Speaker 1: to be able to get deep into the muscles, to
Speaker 1: be able to just massage inside your thighs, message in
Speaker 1: the bones of your leg, massage with the veins and
Speaker 1: just gently healing the fives.
Speaker 25: And you can move down.
Speaker 1: Message and inside your knees, just message in those bones,
Speaker 1: but with healing fingertips, spreading that healing energy deep into
Speaker 1: the choice.
Speaker 25: Your knees. Of course, there's the back.
Speaker 1: Of your need and the inside crease where your need is.
Speaker 1: It's a really sensitive area. Really that's very nice when
Speaker 1: you stroke it. That might be because it's an area
Speaker 1: that's not really touched very often. It's almost like a
Speaker 1: hidden part, a crease in your legs.
Speaker 31: It's almost.
Speaker 1: Like a part that has a sensitivity, which is a
Speaker 1: little bit different. Of course, it's protected by your legs.
Speaker 1: You can imagine putting your fingers into that crease in
Speaker 1: your legs. Fold in between your legs. You can just
Speaker 1: message with your fingertips. Let your fingertips are going inside,
Speaker 1: massage in the muscle or tissue. You can of course
Speaker 1: feel the bones of your knees heading through your fingertips.
Speaker 1: And then if you go down to half muscles, and
Speaker 1: that's the part I'd like to be able to really
Speaker 1: put my fingertips step inside like half muscles, massage in
Speaker 1: every single tissue of that muscle, healing every part. And
Speaker 1: then doing the same for my shins. Massage generally stroking
Speaker 1: the bones, generally stroking them, healing the loving way, because
Speaker 1: they deserve to be treated as the precious bones that
Speaker 1: they are. Our legs are so precious as in all
Speaker 1: the other parts of our body, the more precious of
Speaker 1: anyture on the planet. Start to think about the legs
Speaker 1: in this way, you can change your perspective.
Speaker 25: Might sound a bit.
Speaker 1: It silly to start with the idea of having love
Speaker 1: for your legs. Show an appreciation for your thighs, want
Speaker 1: them to be able to put your hands in your thighs,
Speaker 1: the message the muscles and the bones, and do you
Speaker 1: get your fingers deep in there, releasing all tension, just
Speaker 1: to show.
Speaker 25: How much you care.
Speaker 1: About your legs, how much you care for what your
Speaker 1: legs do for you regularly.
Speaker 25: You means your.
Speaker 1: Cars, your ankles, the strength of your ankles, considering how
Speaker 1: thin they are compared to the rest of your legs,
Speaker 1: especially your thighs. Yet they're so strong, so flexible, absolutely
Speaker 1: amazing things. Your ankles are truly a gift because of
Speaker 1: what they do for you, supporting all that weight, regardless
Speaker 1: of how what weight you are, even if you only
Speaker 1: eat ate stone, still a lot of weight with these
Speaker 1: little ankles. Now I'm a lot heavier than eat stone,
Speaker 1: double that. Yet my ankles support my body.
Speaker 25: All the time.
Speaker 1: Whether they do give off a sigh of relief when
Speaker 1: to sit down. That's we've had my whole legs through
Speaker 1: my feet feet also go my toast clap.
Speaker 25: I'm so happy.
Speaker 1: Your legs really are amazing.
Speaker 25: I don't have to talk about Talking about your.
Speaker 1: Legs is probably possibly one of the most thing, most
Speaker 1: boring things you've ever heard anyone say. Possibly, you're boy,
Speaker 1: You're not. Everything I said is true. Your legs are amazing.
Speaker 37: Relix deserve not just respect, They deserve to relax.
Speaker 1: Deeply. They deserve to take some time out of the day.
Speaker 1: They just lecker completely relax, really can relax. And because
Speaker 1: the legs are so such as very important part of
Speaker 1: your body and your relax legs, the rest of your
Speaker 1: body also naturally follows in that journey of comfort. I
Speaker 1: can feel it in my hips. My hips feel really loose,
Speaker 1: and also.
Speaker 25: My lighter back as well. My lower back.
Speaker 1: Really feels it feels stretched.
Speaker 25: Even though I'm just sitting in a chair and there's.
Speaker 32: No stretching.
Speaker 25: As far as the way I'm doing, It's almost as if.
Speaker 1: The muscles are just relaxed so much that there is
Speaker 1: a natural stretch. This a tension has reduced a lot.
Speaker 25: And now the count down from ten downs of one
Speaker 25: and you can continue.
Speaker 1: To feel wonderfully relaxed. Ten nine, eight, seven, six, five, four,
Speaker 1: three two one relax. So I'm just gonna countdown five
Speaker 1: down to one, and there's a countdown. If you just
Speaker 1: focus on the numbers, just the numbers counting down, and
Speaker 1: notice how you feel.
Speaker 25: In this moment as you hear the numbers counting down.
Speaker 1: Knowing that those numbers counting down represent you feeling calmer,
Speaker 1: not just in the body, but also relaxing your mind.
Speaker 32: Just notice how you feel.
Speaker 1: There's nothing to do, it's nothing to say, there's nothing
Speaker 1: to think about starting with.
Speaker 32: Number five, four, three, two.
Speaker 1: One. How as you notice the gradual letting go at
Speaker 1: the tension in your body, it may also begin to
Speaker 1: notice and be aware of how your mind is starting
Speaker 1: to slow down. This is just a natural thing that happens.
Speaker 1: It's not really a special procedure.
Speaker 25: It's just natural.
Speaker 1: Because it's your body relaxes, your mind also starts to relax,
Speaker 1: and the more your mic relaxes, the more your body relaxes.
Speaker 25: It's just a continuous.
Speaker 1: Circle of relaxation. And is that calmness that comes from
Speaker 1: relative quietness. You know, even even if there's background sounds
Speaker 1: either your side online.
Speaker 25: It's still going to be quite calm.
Speaker 1: You know, you haven't got the telep there's no music
Speaker 1: in the background unless you're listening to the recording.
Speaker 25: With music of course you're very likely not going to
Speaker 25: be sitting in the room with other people. Of course
Speaker 25: you might keep but generally it's more idea if you can.
Speaker 1: Do this on your own, so no distractions, and when
Speaker 1: you stop thinking about stuff, relaxation automatically rises, a sense
Speaker 1: of comfort starts to grow, and without trying to build
Speaker 1: it up into something fantastical, something magical, this is just
Speaker 1: a natural process, something that's easy to accomplish. In fact,
Speaker 1: it's almost the sense of relaxing completely happens really when
Speaker 1: you put no effort into it. It's not something that
Speaker 1: you can really force. It's something that happens naturally. And
Speaker 1: part of the process of this recording and others is
Speaker 1: simply two allow you to take advantage of this space.
Speaker 25: This time, to just let go, to just be here,
Speaker 25: to be in hue.
Speaker 1: With how you feel, yet with the intention of wanting
Speaker 1: to relax deeply and maybe even to fall asleep, depending
Speaker 1: on what it is that you wish for yourself in
Speaker 1: the moment. As we know, relaxing is the majority of
Speaker 1: the process of fallen asleep. The actual fall in asleep
Speaker 1: part is a tiny bit at the end. The deeper
Speaker 1: relaxed you.
Speaker 25: Become the easier.
Speaker 32: You find.
Speaker 1: Yourself drifting. You can also, if he choose, stay focused
Speaker 1: on my voice and really enjoy the process, coratually relaxin
Speaker 1: each muscle.
Speaker 25: In your body.
Speaker 1: Effortlessly and just observing the sensation of letting go completely.
Speaker 25: This time, I'm gonna count from six down to one.
Speaker 1: And you can notice your mind calming down more.
Speaker 25: With each number. Do you hear me say, naturally feeling.
Speaker 1: Calm and slow to peaceful? Six, five, four, three? What
Speaker 1: is nowhere?
Speaker 25: How you mighte to suit it right down, sick deeply
Speaker 25: into relaxation, and as you focus on your why did
Speaker 25: they noticed that.
Speaker 38: There are some.
Speaker 25: Thoughts still there, maybe some stolen thoughts that there some
Speaker 25: reason perhaps need your attention.
Speaker 38: That's what you can do is.
Speaker 25: Send love to those thoughts. Sprinkle those stores with love.
Speaker 1: I do battles, my flower, Just sprinkle fl battles, feel
Speaker 1: good love towards those stores. To let those stores slow down,
Speaker 1: not bad in them, You just need them to requiet them,
Speaker 1: to just calm down, slow down, quiets down.
Speaker 25: And now so as you focused on those and me thoughts,
Speaker 25: to count down this time from seven down to one.
Speaker 1: Each number, just imagine sprinkling those flower petals of love, kindness, gratitude.
Speaker 25: Over those thoughts, to allow them to just not away
Speaker 25: relaxed deeply. I've been a number those thoughts will become
Speaker 25: more and more relaxed. Stopped of the puss five four?
Speaker 25: What that is so last? Your feeling in your pudding.
Speaker 25: I can't focus on your hands. It's the more relaxed
Speaker 25: your hands are, the more relaxed your body and my not. Yes,
Speaker 25: you focus on your hands, your fingers. It's nothing to
Speaker 25: be get to be done. There's no creation of fists
Speaker 25: or dance and the fingers or anything like that. It's
Speaker 25: just a not to sing and focusing on your hands,
Speaker 25: not to seewy feel.
Speaker 5: It give them.
Speaker 25: Relds to your hands feel. I can't by your mind
Speaker 25: feels and more confidents your feel around the body. See
Speaker 25: they have albody. I tiste you wait, stopt him dreat
Speaker 25: like you said, just on my hands and its.
Speaker 1: I chi.
Speaker 25: Sperience. How deepening of that connaxation in my hands? Things?
Speaker 25: Oh lax fixed me up a hat.
Speaker 1: Down to ward.
Speaker 25: You must feel that ge lets in the je spreading
Speaker 25: into my hands least coming.
Speaker 38: Let's each number.
Speaker 25: Coming down laps down to one, rifting.
Speaker 1: Left to the cap.
Speaker 25: Started seven.
Speaker 39: Just be it.
Speaker 25: Nothing to think about, nothing to do, nothing to say.
Speaker 25: Everything just feels this is what that respect to me?
Speaker 39: This is I just moments, English Speechish, species.
Speaker 40: NAT.
Speaker 38: Music stops
Speaker 40: Up.