Latest / Deep Sleep Whisper Hypnosis (Jason Newland) / (music) (10 hours) (ASMR) Everything Disappears | Deep Sleep Whisper Hypnosis #538 | Jason Newland | 20th June 2025

Transcript

(music) (10 hours) (ASMR) Everything Disappears | Deep Sleep Whisper Hypnosis #538 | Jason Newland | 20th June 2025 · Deep Sleep Whisper Hypnosis (Jason Newland)

• 0:01
  Speaker 1: Hello, and welcome to Deep sleek Whisper Hypnosis. My name's
• 0:10
  Speaker 1: Jason new Land. Please many listen when you can safely
• 0:20
  Speaker 1: close eyes. I just got out of bed. It's not
• 0:37
  Speaker 1: a lot going on, it's pretty quiet. I'm feeling I'm
• 0:48
  Speaker 1: feeling quite relaxed. That's up to you.
• 0:56
  Speaker 2: If you want to.
• 0:58
  Speaker 1: Relax deep please sitting in the chair and supports your body,
• 1:03
  Speaker 1: or if you want to relax deeply lying down on
• 1:06
  Speaker 1: your bed.
• 1:11
  Speaker 2: Wherever feels right for you.
• 1:16
  Speaker 1: Now, if you do lying down on your bed, because
• 1:22
  Speaker 1: I realized that you may be listening to this for
• 1:26
  Speaker 1: different reasons. You may be listening because your intention is
• 1:35
  Speaker 1: to drift into a deep sleep. Now you may be
• 1:45
  Speaker 1: listening because you just want to feel more relaxed in
• 1:58
  Speaker 1: your body and in your mind. And whether you choose
• 2:12
  Speaker 1: to become even more relaxed, whether you choose they're relaxed
• 2:28
  Speaker 1: than all the muscles of your body, and if you
• 2:43
  Speaker 1: choose to become so relaxed that your mind starts to wonder,
• 3:01
  Speaker 1: you're so relaxed that your mind starts to drift so naturally,
• 3:19
  Speaker 1: so easy, it's almost.
• 3:26
  Speaker 2: As if.
• 3:30
  Speaker 1: Just by close in your eyes and listening to my
• 3:35
  Speaker 1: voice that's all you needed to do to let go
• 3:45
  Speaker 1: completely of everything. Everything disappears, and there's a nice feeling.
• 4:26
  Speaker 2: When you realize that.
• 4:31
  Speaker 1: There's nothing to think about, literally nothing.
• 4:45
  Speaker 3: At all, because in this moment nothing exists.
• 5:00
  Speaker 1: Effing just melts away, like an ice cube in the sun,
• 5:23
  Speaker 1: melting drifted, nothing to think about. As might slows down.
• 6:06
  Speaker 4: More more, you might.
• 6:37
  Speaker 1: Seems to disappear along with all your thoughts. And I
• 7:02
  Speaker 1: could ask you to just notice how your mind it
• 7:08
  Speaker 1: was relaxed, but I don't think it could be both
• 7:13
  Speaker 1: to do it. You're too relaxed. I was so comfortable,
• 7:39
  Speaker 1: don't need to do anything, nothing to think about. It's
• 8:06
  Speaker 1: not just that your body is relaxing naturally in its
• 8:12
  Speaker 1: own way without any help from you. It may also
• 8:27
  Speaker 1: feel as though your body is just disappearing, vanishing, leaving.
• 8:54
  Speaker 2: Just that feeling.
• 9:01
  Speaker 1: Peace, dranquility, calmness, and stillness. It's almost as I feel
• 9:32
  Speaker 1: just energy, no.
• 9:36
  Speaker 2: Body, no mind, just.
• 9:41
  Speaker 1: Positive healing energy. When you can just sit with that feeling,
• 10:08
  Speaker 1: notice how nice it feels to let go of everything,
• 10:36
  Speaker 1: let go of your mind, and let go your body,
• 10:53
  Speaker 1: because you the ability to fill this relaxed whenever.
• 11:18
  Speaker 2: You choose.
• 11:33
  Speaker 1: To completely.
• 11:40
  Speaker 2: And certain.
• 11:44
  Speaker 1: Allow yourself to be absorbed with this healing energy. The relaxes,
• 11:57
  Speaker 1: every fiber.
• 12:00
  Speaker 5: In your body, releases.
• 12:15
  Speaker 1: Any remaining negativity.
• 12:20
  Speaker 6: Completely gone, leave it.
• 12:33
  Speaker 7: You feel it so incredibly still be so.
• 13:15
  Speaker 1: Allowing that feeling of kindness and calmness spread. Itto your future.
• 13:45
  Speaker 1: Laying the track, laying the barb of positivity so that
• 13:59
  Speaker 1: you try go into the future. The healing energy, this
• 14:11
  Speaker 1: healing energy that's so powerful, will make that pathway so
• 14:35
  Speaker 1: that you can feel amazing, not just when you think
• 14:41
  Speaker 1: about the future, but also you can feel amazing and
• 14:57
  Speaker 1: you travel into the future. Every day that passes, you
• 15:14
  Speaker 1: may find yourself feeling or relaxed throughout the day. As
• 15:31
  Speaker 1: the day's spars, he can enjoy better sleeping habits. As
• 15:54
  Speaker 1: the days go by.
• 16:00
  Speaker 2: You can appreciate.
• 16:04
  Speaker 1: Yourself and how you have decided to make sure that
• 16:18
  Speaker 1: these changes stay with.
• 16:22
  Speaker 8: You going forward. Fallen asleep, easy falling into the relaxing sleep.
• 16:46
  Speaker 1: When you need to becomes more natural. Then you start
• 16:57
  Speaker 1: even to expect to just lie down. Your head touches
• 17:07
  Speaker 1: the pillow. Your whole body relaxes, either muscle by muscle or.
• 17:20
  Speaker 2: Perhaps all you want to go.
• 17:25
  Speaker 1: Your mind slows down and starts to drift, and as
• 17:41
  Speaker 1: your mind drifts, that feeling that you used to bring
• 17:54
  Speaker 1: you back whenever your mind drifts has disappeared. So the
• 18:04
  Speaker 1: when you're lie down your bed, your head touches the pillow,
• 18:13
  Speaker 1: the muscles in your body automatically rags steply.
• 18:24
  Speaker 6: Either one by one or're all.
• 18:31
  Speaker 9: At the same time, and your mind slows down.
• 18:44
  Speaker 1: And starts to drift even further than before, even more relaxed.
• 19:01
  Speaker 1: The last time he felt completely relaxed and ey cah
• 19:20
  Speaker 1: a loose. Even though you may be focusing on.
• 19:31
  Speaker 2: Your body, it's almost like it's not even there.
• 19:51
  Speaker 1: And I'm wondering now that feels to make completely and
• 20:08
  Speaker 1: totally relaxed, To make completely and totally.
• 20:39
  Speaker 10: Come drive dead.
• 20:47
  Speaker 1: Towards deep slave.
• 21:14
  Speaker 2: D direct drift back.
• 22:12
  Speaker 1: Rs maase f draft the E five.
• 23:16
  Speaker 10: Deep relax.
• 23:30
  Speaker 2: In a more deep and.
• 23:36
  Speaker 10: Meaningful way, Maybe in a way that can not just
• 23:44
  Speaker 10: allow you to.
• 23:46
  Speaker 2: Feel calmer now and.
• 23:52
  Speaker 10: Throughout the time we spend together here, not just relaxed
• 24:03
  Speaker 10: at the end of the recording when it's finished and
• 24:07
  Speaker 10: you can enjoy that sense of comfort and peace, but
• 24:17
  Speaker 10: also I think it would be nice to have those
• 24:31
  Speaker 10: feelings of relaxation continue.
• 24:42
  Speaker 2: For longer.
• 24:46
  Speaker 10: After the recording has ended, so that you can still
• 24:56
  Speaker 10: benefit from listening to my voice, maybe in a few
• 25:06
  Speaker 10: hours time, perhaps tomorrow, and then by listening regularly, especially
• 25:22
  Speaker 10: if you find like some people do and myself as well.
• 25:27
  Speaker 10: Sometimes I find one particular recording that really resonates with me,
• 25:39
  Speaker 10: and I just listen to it over and over again
• 25:43
  Speaker 10: every morning, every evening. There was this recording from We're
• 25:56
  Speaker 10: going back to about nineteen ninety nine. It was it
• 26:01
  Speaker 10: wasn't hypnosis, but it was a guided visualization, so it
• 26:06
  Speaker 10: kind of was hypnosis really, and I managed to find
• 26:13
  Speaker 10: it again and it still has the same effect on me.
• 26:20
  Speaker 10: And part of it was the person's voice relaxed me,
• 26:33
  Speaker 10: just felt so peaceful, and I'd look forward to listening
• 26:41
  Speaker 10: to her.
• 26:44
  Speaker 2: In the morning and in the evening.
• 26:52
  Speaker 10: And I knew before even pressing the play button, since
• 27:02
  Speaker 10: I've done that pressed the play button. This is in
• 27:07
  Speaker 10: the days of CD players pressed the play button. In fact,
• 27:21
  Speaker 10: it might have even been a tape recorder. I'd lie
• 27:26
  Speaker 10: down on the bed and then even without necessarily listening
• 27:38
  Speaker 10: to her words because I had them memorized. Really, it
• 27:52
  Speaker 10: was as if my body knew exactly what to do,
• 28:02
  Speaker 10: and the muscles just almost went into automatic relaxation, and
• 28:24
  Speaker 10: I remember my mind would slow down. Now. Now, I
• 28:38
  Speaker 10: was listening to this recording in the early days of
• 28:45
  Speaker 10: learning hypnosis, and long before I ever made any videos
• 28:56
  Speaker 10: or audio recordings myself, because I didn't start doing that
• 29:00
  Speaker 10: till two thousand and six, I knew, I knew how
• 29:17
  Speaker 10: helpful I found being able to just let go, to
• 29:31
  Speaker 10: have that trust in the person that I'm listening to,
• 29:43
  Speaker 10: knowing that it's going to be just as relaxing, if
• 29:52
  Speaker 10: not more so. Each time you hear my voice, you
• 30:01
  Speaker 10: may feel the same. Some people have been listening to
• 30:13
  Speaker 10: me for over a decade, maybe not solidly, obviously not
• 30:27
  Speaker 10: twenty four hours a day, but.
• 30:32
  Speaker 2: Maybe people come back.
• 30:35
  Speaker 11: Some people may be listen every day.
• 30:48
  Speaker 2: There's something that I do which you may not realize
• 30:56
  Speaker 2: by listening, is when I record these recordings.
• 31:13
  Speaker 10: Now, for example, I also am affected by the words
• 31:26
  Speaker 10: that I say. So if I set you focus on
• 31:38
  Speaker 10: your feet, notice your feet relaxing, I will be focusing
• 31:48
  Speaker 10: on my feet. I will be noticing my feet relaxing.
• 32:10
  Speaker 10: If I said focus on your hands, and maybe notice
• 32:17
  Speaker 10: the difference between each hand, perhaps notice the air in
• 32:29
  Speaker 10: the room, the temperature of the room. On the backs
• 32:34
  Speaker 10: of your hands, you may start to notice what almost
• 32:46
  Speaker 10: feels like a very light breeze, even though there may
• 32:54
  Speaker 10: not be any type of breeze at all where you
• 32:59
  Speaker 10: are right now. And as you become aware of your hands,
• 33:18
  Speaker 10: I'm also aware of how relaxed my hands our feeling
• 33:32
  Speaker 10: now and when it comes to potentially drifting off to sleep,
• 33:54
  Speaker 10: which may be the reason you're listening, I also feel
• 34:07
  Speaker 10: drowsy when I make these recordings. I also notice my
• 34:21
  Speaker 10: mind drifting. In fact, at times I've actually fallen asleep
• 34:43
  Speaker 10: without even noticing, and then I carry on talking.
• 34:57
  Speaker 2: And it's only where.
• 34:59
  Speaker 10: I listen back to do the editing, I hear snoring,
• 35:10
  Speaker 10: and I think I don't remember snoring. I remember talking.
• 35:20
  Speaker 10: The snoring was a pick turned up. That's why I
• 35:27
  Speaker 10: sound like when I snore. I get really into.
• 35:36
  Speaker 2: The whole experience. I don't know how you feel.
• 35:55
  Speaker 10: How relaxed do you feel in your feet, how relaxed
• 36:05
  Speaker 10: you feel in your hands. I have noticed more and
• 36:27
  Speaker 10: more that the more relaxed, deeper level of comfort you feel,
• 36:49
  Speaker 10: the easier your breathing becomes.
• 36:59
  Speaker 2: So it's like.
• 37:03
  Speaker 10: That additional muscle relaxation. So this allows you to breathe
• 37:21
  Speaker 10: easier without necessarily focusing on your breath, however, being able
• 37:47
  Speaker 10: to notice the ease in which you breeze so naturally,
• 38:31
  Speaker 10: you breeze so very easily and smoothly. Whenever I imagine my
• 39:14
  Speaker 10: breathing improving, when I've got my eyes closed, I tend
• 39:31
  Speaker 10: to visualize beautiful field trees and flowers producing all that
• 39:54
  Speaker 10: life giving oxygen. It feels nice to, if nothing else,
• 40:30
  Speaker 10: just taking some time away from everything, enjoying that feeling
• 41:04
  Speaker 10: of peace serenity with a joyful heart. Time seems to
• 41:55
  Speaker 10: just drip by so very slowly, relaxed, so deeply peaceful,
• 42:40
  Speaker 10: completely unattached to any thoughts whatsoever. In this moment, completely free.
• 43:49
  Speaker 10: Would like to say that your mind slowed down. Slowed
• 44:18
  Speaker 10: down because nothing really requires your attention.
• 45:03
  Speaker 2: You can enjoy.
• 45:09
  Speaker 10: The physical sensations of allowing the stress to drip out
• 45:21
  Speaker 10: of your body, dripping out of every part of your
• 45:41
  Speaker 10: body and being released from your brain your mind slowly
• 46:29
  Speaker 10: but surely. The muscles in your legs remgs ls relax
• 47:13
  Speaker 10: so very deep thing, relax soft, deeply, and the feeings,
• 47:54
  Speaker 10: the pleasant feelings in your arms, and show deeper in
• 48:19
  Speaker 10: each part of your body, further, deeper and deeper. Might
• 48:57
  Speaker 10: to say, feedings on the back of your neck, feedings
• 49:27
  Speaker 10: in your wrists, muscles, in front of your body. Oh sight,
• 50:32
  Speaker 10: peaceful deep sense, A peace spreads through.
• 51:08
  Speaker 2: A very cool.
• 51:40
  Speaker 10: When you focus on your mind, your mind becomes.
• 52:07
  Speaker 2: A slow, deepot, relax.
• 53:08
  Speaker 10: Fairy slow stomach has coming a stomach.
• 54:08
  Speaker 2: Your back notice mtice sound laxed. Now feel.
• 54:42
  Speaker 10: In the hole of your back, A.
• 55:09
  Speaker 2: Spy from your brain.
• 55:15
  Speaker 10: All lay down the middle of your back, sending and
• 55:24
  Speaker 10: receiving millions of messages every day deep coomfort increasing deeply relaxed,
• 57:00
  Speaker 10: spreading those signals.
• 57:02
  Speaker 2: Down your spinal.
• 57:04
  Speaker 10: Cord into the very parts of your body, your shins,
• 57:27
  Speaker 10: and your carfences, your outbursts, fields of peace and tranquility,
• 58:23
  Speaker 10: spreading through your body, tips of your toes, to your eyes,
• 58:41
  Speaker 10: your fingers. All wait you love, back, Let think, grelet
• 59:04
  Speaker 10: think pace, drifting mind just wanted men away, happy to
• 1:00:14
  Speaker 10: let go, let God completely let go, so tranquil nobody,
• 1:01:24
  Speaker 10: enjoy of sense, listening, nodus, pace, joy, space, this space,
• 1:03:54
  Speaker 10: pace and safety.
• 1:04:22
  Speaker 12: Ser usus.
• 1:05:29
  Speaker 2: Us letting go.
• 1:06:19
  Speaker 10: Maybe we can just focus on the different parts of
• 1:06:27
  Speaker 10: your body, just to notice boy and you eyes.
• 1:07:35
  Speaker 2: Chu sudas not to say in the sense.
• 1:08:03
  Speaker 10: Of complete freedom, absolute freedom to day.
• 1:09:34
  Speaker 2: Yes and chan.
• 1:10:10
  Speaker 10: Paste breeze much ease.
• 1:11:21
  Speaker 2: You may have.
• 1:11:26
  Speaker 10: You may not have noticed your mind drifting pace an
• 1:12:26
  Speaker 10: even deeply in the direction of dito blissful pace, bliss
• 1:12:51
  Speaker 10: of pace two pace, sir.
• 1:14:54
  Speaker 2: Let you go.
• 1:15:36
  Speaker 10: Fox relaxed body films host visible very fast and pastefully
• 1:17:04
  Speaker 10: say school.
• 1:17:35
  Speaker 13: Bas's and you could start to notice that you.
• 1:18:17
  Speaker 2: Are feeling more relaxed, even though I've not purposely focused
• 1:18:28
  Speaker 2: your mind upon.
• 1:18:31
  Speaker 10: That sense of physical comfort that is growing within you
• 1:18:38
  Speaker 10: throughout your body, and your mind starts to slow down,
• 1:18:52
  Speaker 10: and that could be almost in recognition of I guess
• 1:18:59
  Speaker 10: my speech not being particularly fast.
• 1:19:10
  Speaker 2: Things generally feel calmer.
• 1:19:18
  Speaker 10: Just by listening to my voice, you give yourself an
• 1:19:26
  Speaker 10: opportunity to take a break from the day, take a
• 1:19:34
  Speaker 10: break from your life, as it is, to give yourself
• 1:19:42
  Speaker 10: a rest, giving yourself permission to take some time off
• 1:19:52
  Speaker 10: and to allow your body to relax and allow your
• 1:19:58
  Speaker 10: mind to slow down, which in turn releases the tension
• 1:20:10
  Speaker 10: any stresses that you had in your body. It's almost
• 1:20:19
  Speaker 10: as if the parts of your body just open up,
• 1:20:25
  Speaker 10: allowing the negativity out and at the same time replacing
• 1:20:37
  Speaker 10: that negativity with positive healing energy, which then fills your
• 1:20:47
  Speaker 10: body up and your mind to also starts to appreciate
• 1:21:00
  Speaker 10: those feelings of increasing confidence and an almost uplifting feeling,
• 1:21:15
  Speaker 10: positive healing, an energy that spreads through your body like
• 1:21:29
  Speaker 10: a wave of comfort. And all this comes from just
• 1:21:43
  Speaker 10: allowing yourself a few minutes, maybe half an hour, however
• 1:21:52
  Speaker 10: long you want it to be, just rest.
• 1:22:01
  Speaker 14: And allow.
• 1:22:05
  Speaker 10: Your mind and your body to almost reset itself to
• 1:22:15
  Speaker 10: the settings of comfort and relaxation, calmness, which allows more
• 1:22:31
  Speaker 10: room for feelings of pleasure and happiness to move around
• 1:22:45
  Speaker 10: your body and into your mind, almost as if your
• 1:22:53
  Speaker 10: mind and your body.
• 1:22:54
  Speaker 2: Are sinking together, almost.
• 1:23:02
  Speaker 10: Mirroring each other with that growing positivity and calmness. And
• 1:23:16
  Speaker 10: it feels nice, really does feel nice to know that
• 1:23:24
  Speaker 10: you are the one that hasn't lowed yourself to feel
• 1:23:34
  Speaker 10: more comfort and to experience.
• 1:23:44
  Speaker 2: More of this.
• 1:23:47
  Speaker 10: Deep relaxation spreading throughout your body. And as I focus
• 1:24:03
  Speaker 10: on each part of your body, you can notice that
• 1:24:09
  Speaker 10: that part becomes even more relaxed just by focusing on it.
• 1:24:27
  Speaker 2: Becomes even more calm and comfortable.
• 1:24:35
  Speaker 10: Just by focusing, and as I move down on your body,
• 1:24:44
  Speaker 10: starting at your head, the parts that you have already
• 1:24:51
  Speaker 10: focused on, or continue to relax deeply those parts to
• 1:25:01
  Speaker 10: have not yet focused on, or just automatically release any
• 1:25:13
  Speaker 10: remain intention in anticipation of even more comfort.
• 1:25:21
  Speaker 2: About to come. Now.
• 1:25:30
  Speaker 10: The start by focusing on your forehead. Just being aware
• 1:25:37
  Speaker 10: of the feelings of your forehead. Any background sounds like
• 1:25:48
  Speaker 10: mister Herbert the pigeon can just allow you to feel
• 1:25:53
  Speaker 10: you're more relaxed. Just means during the moment, this isn't
• 1:26:04
  Speaker 10: this isn't a sterile environment. This is the world I
• 1:26:12
  Speaker 10: live in the countryside.
• 1:26:15
  Speaker 2: There's lots of nature sounds around.
• 1:26:25
  Speaker 10: As you focus on your forehead, just notice.
• 1:26:30
  Speaker 2: How it becomes even more relaxed as.
• 1:26:34
  Speaker 10: You focus only on my voice and that part.
• 1:26:43
  Speaker 2: Of your body.
• 1:26:49
  Speaker 10: Moving down to your eyes, focusing on your eyes, noticing
• 1:27:00
  Speaker 10: how your eyelids feel so heavy it has so light
• 1:27:09
  Speaker 10: at the same time, all the muscles around your eyes relaxing.
• 1:27:19
  Speaker 2: Completely. Moving your focus.
• 1:27:27
  Speaker 10: Down to your mouth, the lips, your tongue, your teeth,
• 1:27:34
  Speaker 10: you comes the whole of your mouth, relaxing, calm.
• 1:27:46
  Speaker 2: And loose as you focus now on your jawl.
• 1:27:58
  Speaker 10: Just apart to your jaw, kney, your mouth, your chin,
• 1:28:04
  Speaker 10: all the way up the side of your face to
• 1:28:08
  Speaker 10: your ears, the hole of your jaw, leading all relaxed.
• 1:28:26
  Speaker 2: And calm.
• 1:28:35
  Speaker 10: Focusing on your neck, the front of your neck, and
• 1:28:45
  Speaker 10: your throat relaxing and loose and calm. Besides of your neck,
• 1:29:00
  Speaker 10: right the left side of your leg, relax and place.
• 1:29:13
  Speaker 2: And calm.
• 1:29:20
  Speaker 10: Now the back of your leg, focusing on the back
• 1:29:28
  Speaker 10: of your leg, letting go with any tension that may
• 1:29:38
  Speaker 10: be there before, and enjoying that sense of increasing comfort
• 1:29:52
  Speaker 10: and release. I think you can experience at the back
• 1:29:59
  Speaker 10: of your neck, moving down your back, moving either side
• 1:30:12
  Speaker 10: of your spine right from the top of your back.
• 1:30:18
  Speaker 2: All the way.
• 1:30:19
  Speaker 10: Down to the bottom of your back down it's your
• 1:30:32
  Speaker 10: lower back. As you move up and down your spine,
• 1:30:45
  Speaker 10: you can feel the muscles either side of your spine
• 1:30:51
  Speaker 10: relaxing even more. And as those muscles relax, that sense
• 1:31:06
  Speaker 10: of comfort starts to spread.
• 1:31:10
  Speaker 2: Outwards from your spine.
• 1:31:16
  Speaker 10: Into both sides of your back, the top of your back,
• 1:31:24
  Speaker 10: the middle end your lower back.
• 1:31:29
  Speaker 2: And as you're scared gently and slowly up.
• 1:31:36
  Speaker 10: And down your back. There's the muscles in the top
• 1:31:41
  Speaker 10: of your back relax.
• 1:31:44
  Speaker 2: And become a looser. The muscles in the middle of
• 1:31:52
  Speaker 2: your back.
• 1:31:54
  Speaker 10: Also seem to just almost define the separating and almost melting.
• 1:32:11
  Speaker 15: And in your lower back.
• 1:32:17
  Speaker 2: It seems to be an extra special feeling of comfort.
• 1:32:29
  Speaker 10: The spreads into your hips. Sit down your lower back,
• 1:32:36
  Speaker 10: into your hips, into the area where your cosix are,
• 1:32:47
  Speaker 10: and into your buttocks. Always muscles the spread.
• 1:32:57
  Speaker 2: Your lower back into a hyperia.
• 1:33:04
  Speaker 10: Start to melt, start reading, let go, let you know
• 1:33:22
  Speaker 10: about to focus on your shoulders, back your spy.
• 1:33:30
  Speaker 2: Continue to let Gotinue.
• 1:33:39
  Speaker 10: To relax.
• 1:33:43
  Speaker 2: So calmly.
• 1:33:52
  Speaker 10: As you focus on your shoulders, you may notice they're
• 1:33:57
  Speaker 10: already feeling really lace already calm, I feel those muscles.
• 1:34:36
  Speaker 10: Then move from your neck into your shoulders.
• 1:34:47
  Speaker 2: Feels so soft and gentle, so soon and calm.
• 1:35:17
  Speaker 10: The feeding your shoulders since to spread deep into your
• 1:35:30
  Speaker 10: shoulders and since relaxation, not just traveling deeply into your muscles,
• 1:35:45
  Speaker 10: but also relaxing the butterness and moved all our way
• 1:35:59
  Speaker 10: to underneath your arms, relaxing the whole area between the
• 1:36:07
  Speaker 10: tops of your shoulders. And don't make your arms.
• 1:36:16
  Speaker 16: He then.
• 1:36:22
  Speaker 2: If you say.
• 1:36:25
  Speaker 10: Relaxed and comfortable in your shoulders, which says that.
• 1:36:38
  Speaker 2: Deep he.
• 1:36:43
  Speaker 10: Message into your arms, you may feel as to say
• 1:37:01
  Speaker 10: your arms.
• 1:37:02
  Speaker 2: And leave there because the sun relaxed, so deeply relaxed,
• 1:37:21
  Speaker 2: so s s.
• 1:37:56
  Speaker 10: The firs spread in oh down your arms to hours
• 1:38:11
  Speaker 10: including you always circumfens spreads a way into rists, your
• 1:38:39
  Speaker 10: form sadrists.
• 1:38:49
  Speaker 1: So heavy.
• 1:38:54
  Speaker 2: Yet the same time sunlight.
• 1:39:08
  Speaker 16: And chit.
• 1:39:35
  Speaker 2: Said, now.
• 1:40:04
  Speaker 17: Hands peace, hands, A sense of real pace just seems to.
• 1:40:58
  Speaker 16: Hildas taps.
• 1:41:36
  Speaker 10: Thinks it's attention found your body. Many new focus lights
• 1:44:26
  Speaker 10: includ five eight.
• 1:46:02
  Speaker 18: Schools, the faith, faints, sir pace, sircon, sack pace, sircom.
• 1:49:10
  Speaker 1: Peaceful, sycom, so.
• 1:49:21
  Speaker 2: Pace, f s bra same pace, full.
• 1:49:43
  Speaker 14: C come, lent, deep, relaxation, the.
• 1:49:57
  Speaker 10: Spread, the chest stop.
• 1:50:13
  Speaker 2: Lets you go.
• 1:50:18
  Speaker 1: Everything.
• 1:50:30
  Speaker 2: So I'm gonna start counting down now, from twenty down
• 1:50:36
  Speaker 2: to one. You can imagine in a way it's like
• 1:50:45
  Speaker 2: just walking down some steps.
• 1:50:49
  Speaker 10: And each step or twenty steps, and each step represents
• 1:50:55
  Speaker 10: a level of comfort, each step represents.
• 1:51:05
  Speaker 2: A deepening of that comfort, and the furthies you walk
• 1:51:17
  Speaker 2: down those steps.
• 1:51:19
  Speaker 10: The deeper blacks feel so Starting with number twenty twenty
• 1:52:04
  Speaker 10: ninety eighteen seven ten sixty three four four two.
• 1:59:02
  Speaker 19: Includ hight.
• 2:03:29
  Speaker 20: Sidis coussi.
• 2:06:22
  Speaker 10: Five hu.
• 2:10:06
  Speaker 21: Usus.
• 2:12:09
  Speaker 1: And now.
• 2:12:15
  Speaker 10: As you focus on your lives, you're gonna count down
• 2:12:28
  Speaker 10: from ten downs one, focusing just on your eyes, your eyelids,
• 2:12:44
  Speaker 10: the muscles around your eyes, your eye walls themselves, a
• 2:12:53
  Speaker 10: whole area.
• 2:12:57
  Speaker 2: That makes up your eye.
• 2:13:09
  Speaker 10: As we count down ten down to one, whilst focus
• 2:13:18
  Speaker 10: in on your eyes, you will become twice is relaxed
• 2:13:33
  Speaker 10: with each number counting down that you may find.
• 2:13:46
  Speaker 2: The way you want to do is just drift off
• 2:13:52
  Speaker 2: to sleep. And if that's what you want, then.
• 2:14:01
  Speaker 10: Just allow yourself to do that. Now, focus in on
• 2:14:14
  Speaker 10: your eyes and to begin count and down from ten
• 2:14:22
  Speaker 10: down to one right now, ten nine eight.
• 2:16:20
  Speaker 22: Hu three, So cut down ten to one.
• 2:23:52
  Speaker 2: Ten nine.
• 2:23:57
  Speaker 10: Eight seven six five.
• 2:24:07
  Speaker 2: Four three two one.
• 2:24:24
  Speaker 10: And maybe that was a bit too quick in order
• 2:24:27
  Speaker 10: to relax. Maybe it's a too fast for you to
• 2:24:32
  Speaker 10: notice the calming of your body, maybe even a little
• 2:24:41
  Speaker 10: bit of pressure.
• 2:24:42
  Speaker 2: They're like, you'll count it down from ten to one.
• 2:24:45
  Speaker 10: Would you expect me to do?
• 2:24:47
  Speaker 16: Man?
• 2:24:48
  Speaker 10: Expect me to just to go with floppy just because
• 2:24:52
  Speaker 10: you're counting down. If you try again, but this time
• 2:25:01
  Speaker 10: I'll go this slower. This time, that you focus on
• 2:25:09
  Speaker 10: the whole of your body before we focus on the legs.
• 2:25:15
  Speaker 10: Just notice how your body does start to feel more
• 2:25:25
  Speaker 10: relaxed with every number that I count down ten nine,
• 2:25:50
  Speaker 10: at eight, seven, six, five, four, three, one.
• 2:27:19
  Speaker 2: I just notice how.
• 2:27:23
  Speaker 10: How you feel, generally, how your body feels. It's not
• 2:27:32
  Speaker 10: necessarily even about counting down from ten to one. It's
• 2:27:43
  Speaker 10: that space that you have, that space between being active
• 2:28:03
  Speaker 10: physically or mentally, just sitting or lying down and just
• 2:28:13
  Speaker 10: being there, not doing anything, not saying anything, nor needing.
• 2:28:19
  Speaker 2: To think about anything.
• 2:28:22
  Speaker 10: So it opens up a space, you know.
• 2:28:26
  Speaker 2: A bit of a space, a gap.
• 2:28:34
  Speaker 10: And the more I came down from ten to one,
• 2:28:39
  Speaker 10: the bigger.
• 2:28:39
  Speaker 2: That gap becomes.
• 2:28:44
  Speaker 10: So there's that gap of calmness, of comfort, relaxation. It's
• 2:28:57
  Speaker 10: a nice feeling, and it moves those stresses or discomforts
• 2:29:11
  Speaker 10: physically or emotionally, moves them.
• 2:29:15
  Speaker 2: Away. Allows you.
• 2:29:26
  Speaker 10: To just.
• 2:29:30
  Speaker 2: Slow down.
• 2:29:34
  Speaker 10: Someone to count the game from ten down to one,
• 2:29:37
  Speaker 10: and notice that gap widening, the gap, And as it widens,
• 2:29:47
  Speaker 10: it's almost like that the stress and attention falls into
• 2:29:53
  Speaker 10: the gap, give you that.
• 2:30:08
  Speaker 2: Distance, that space. Ten nine.
• 2:30:32
  Speaker 10: Eight, seven, six five three.
• 2:32:08
  Speaker 23: One.
• 2:32:20
  Speaker 10: Then how did your body you feel.
• 2:32:26
  Speaker 16: Now?
• 2:32:39
  Speaker 10: Can you notice that do you feeling calm? Then you feeling.
• 2:32:55
  Speaker 24: Relaxed? That We're gonna now focus on your legs, just
• 2:33:21
  Speaker 24: your legs. You're just gonna.
• 2:33:39
  Speaker 10: Start focusing on your thighs. Of course, it's not the
• 2:33:59
  Speaker 10: most exciting things to be doing, because I'm sure, like
• 2:34:07
  Speaker 10: most of your body is not a lot going on
• 2:34:10
  Speaker 10: right now. Just focusing on the whole of your thighs,
• 2:34:25
  Speaker 10: the tops of your thighs, the sides of your fires
• 2:34:31
  Speaker 10: the bottoms of your thighs, your outer thighs, and your
• 2:34:36
  Speaker 10: inner thighs, basically the whole of your thigh that leads
• 2:34:42
  Speaker 10: into your hip.
• 2:34:47
  Speaker 2: And it goes down to your knee joints.
• 2:34:58
  Speaker 10: Now, this is a big area. It's a very heavy area.
• 2:35:05
  Speaker 10: It's very strong, probably the strongest muscles in your body.
• 2:35:12
  Speaker 2: Or in your thighs. But I don't think we perhaps
• 2:35:28
  Speaker 2: will give enough attention to our thighs. Perhaps we don't
• 2:35:40
  Speaker 2: acknowledge how important our thighs are.
• 2:35:48
  Speaker 10: To our lives, how much they actually do for us
• 2:36:09
  Speaker 10: all for our lives. And it may seem sound really weird, but.
• 2:36:23
  Speaker 2: I think that all of our.
• 2:36:24
  Speaker 10: Body parts, especially her thighs, needs some TLC, a bit
• 2:36:35
  Speaker 10: of love shown, a bit of acknowledgement, thank you gratitude
• 2:36:55
  Speaker 10: for what our thighs do for us.
• 2:37:03
  Speaker 2: And I know this may sound a bit strange. Maybe
• 2:37:09
  Speaker 2: you think, why am I?
• 2:37:11
  Speaker 10: Surely I should be out in the garden hugging a
• 2:37:14
  Speaker 10: tree or something. It's hard to set. I can phone
• 2:37:22
  Speaker 10: up on a tree. That's why I'd only see indoors
• 2:37:25
  Speaker 10: I was. I wouldn't be outside king a tree. I
• 2:37:29
  Speaker 10: can't see the television.
• 2:37:30
  Speaker 1: For the tree.
• 2:37:37
  Speaker 10: If you moved down to your knees gain such an
• 2:37:41
  Speaker 10: important part. And I think we don't necessarily. I'll speak
• 2:37:51
  Speaker 10: for myself. I don't necessarily appreciate all that one needs
• 2:37:59
  Speaker 10: to do for me until I have a problem with
• 2:38:04
  Speaker 10: my need. Occasionally, if I ever, maybe i'll bash it.
• 2:38:11
  Speaker 10: It's aching for some reason. It's then that I realize
• 2:38:17
  Speaker 10: how much it does. You know, the benefit of being
• 2:38:21
  Speaker 10: able to use my legs without any kind of physical
• 2:38:29
  Speaker 10: discomfort is a beautiful thing that's possibly not appreciated. Tool
• 2:38:39
  Speaker 10: it's temporarily removed. You know that's comfort. But as you
• 2:38:48
  Speaker 10: focus on your knees, regardless of how your knees feel.
• 2:38:57
  Speaker 2: You can have that sense of.
• 2:39:00
  Speaker 10: Attitude and love to your knees for all that they
• 2:39:04
  Speaker 10: do for you, and you can still have that attention
• 2:39:17
  Speaker 10: on your thighs. Maybe notice how your thighs feel. Maybe
• 2:39:24
  Speaker 10: you notice that they are relaxing more deeply as you
• 2:39:42
  Speaker 10: focus now on the bottoms of your legs, your sets,
• 2:39:48
  Speaker 10: your calf muscles, the bones between your knees and your
• 2:39:55
  Speaker 10: feet incorporate, and course, your ankles.
• 2:40:01
  Speaker 2: So important.
• 2:40:08
  Speaker 10: Anyone that's had even like the slightest spray of an
• 2:40:12
  Speaker 10: ankle knows how how much we take our ankles for granted.
• 2:40:26
  Speaker 10: And it's kind of strange in a way when you
• 2:40:29
  Speaker 10: think that. You know, logically, our wrists are a lot
• 2:40:34
  Speaker 10: thinner than the rest of our arms, which is okay,
• 2:40:39
  Speaker 10: it doesn't you can't see any problem with that because
• 2:40:43
  Speaker 10: we're just picking stuff up.
• 2:40:46
  Speaker 2: Our ankles.
• 2:40:48
  Speaker 10: So much thinner than the rest of our legs, and
• 2:40:59
  Speaker 10: from a physics perspective or logical even it doesn't really
• 2:41:03
  Speaker 10: make sense that all.
• 2:41:06
  Speaker 2: This weight.
• 2:41:08
  Speaker 10: Will ultimately be resting on your ankles, the leading to
• 2:41:15
  Speaker 10: your feet.
• 2:41:20
  Speaker 2: That thin area, thick bone.
• 2:41:27
  Speaker 10: Yeah, it does so much great work, supports us, supports
• 2:41:33
  Speaker 10: our body for a lifetime, helps us to balance, helps
• 2:41:45
  Speaker 10: you to get around and be mobile. And there's the
• 2:41:58
  Speaker 10: carved muscles. Of course, was younger, I couldn't see the
• 2:42:07
  Speaker 10: pointing calf muscles.
• 2:42:09
  Speaker 2: Didn't seem to do anything.
• 2:42:11
  Speaker 10: Okay, if it worked around on tiptoes, then my calf
• 2:42:16
  Speaker 10: muscles get some work. But of course that's not true.
• 2:42:20
  Speaker 10: The calf muscles are being used whenever we use our legs.
• 2:42:30
  Speaker 10: Then your shins there to protect your lower legs, shaped
• 2:42:43
  Speaker 10: in away, almost as a protector for the bone, leading
• 2:42:57
  Speaker 10: of course to your ankles.
• 2:43:01
  Speaker 2: And your feet.
• 2:43:07
  Speaker 10: We're not going to focus on your feet. We're just
• 2:43:09
  Speaker 10: going to focus on the legs. And I realize now
• 2:43:15
  Speaker 10: that I've mentioned your.
• 2:43:16
  Speaker 2: Feet, you're probably focusing.
• 2:43:19
  Speaker 10: A long them anyway, So maybe I should focus on
• 2:43:22
  Speaker 10: your feet a little bit.
• 2:43:27
  Speaker 2: You can have them in your awareness.
• 2:43:31
  Speaker 10: The same as you have your thighs in your awareness.
• 2:43:35
  Speaker 2: Even though we haven't been.
• 2:43:37
  Speaker 10: Focusing on your thighs a few minutes, we'll be focusing
• 2:43:43
  Speaker 10: on your angles. There's still that sensation of comfort your thighs,
• 2:44:05
  Speaker 10: and there's that movement of energy because the thighs hold
• 2:44:15
  Speaker 10: lots of different sensations. Of course, there's the muscles, the
• 2:44:20
  Speaker 10: big strong muscles that we have in our thighs. But
• 2:44:33
  Speaker 10: the skin on the outside of the thighs, as in
• 2:44:39
  Speaker 10: the outside of all of our body, can be very sensitive,
• 2:44:49
  Speaker 10: sensitive to attach, sensitive to temperature.
• 2:45:01
  Speaker 2: And inside your thighs the bones, there's the muscle.
• 2:45:08
  Speaker 10: There's the blood, vessels, the ar trees to all this
• 2:45:13
  Speaker 10: stuff inside of thighs. I guess sometimes it'd be nice
• 2:45:22
  Speaker 10: if you could actually put your fingers inside your thighs
• 2:45:27
  Speaker 10: and message, so you can message on the outside of
• 2:45:33
  Speaker 10: the course, be able to get deep into the muscles,
• 2:45:37
  Speaker 10: to be able to just message inside your thighs, Message
• 2:45:43
  Speaker 10: in the bones of your leg.
• 2:45:47
  Speaker 2: Massage the veins, just gently heaving thighs. You can move down,
• 2:46:04
  Speaker 2: message inside your knees.
• 2:46:08
  Speaker 10: Just message in those bones, but with healing fingertips, spreading
• 2:46:14
  Speaker 10: the healing energy deep into the joints new knees.
• 2:46:26
  Speaker 2: Of course, there's the bank.
• 2:46:29
  Speaker 10: You need, the inside crease real need is. It's a
• 2:46:35
  Speaker 10: very sensitive area. Very it feels very nice when we stroken.
• 2:46:43
  Speaker 10: That might be because it's an area that's not really
• 2:46:46
  Speaker 10: touched very often. It's almost like a hidden part a
• 2:46:53
  Speaker 10: crease your legs.
• 2:46:57
  Speaker 2: It's almost a part that.
• 2:47:02
  Speaker 10: Has a sensitivity which is a little bit different. Of course,
• 2:47:13
  Speaker 10: it's protected by your legs. So you can imagine putting
• 2:47:25
  Speaker 10: your fingers into increase your legs, folding between your legs.
• 2:47:36
  Speaker 10: You can just message with your fingertips. Imagine your fingertips
• 2:47:41
  Speaker 10: going inside massage in the muscle tis share. You can
• 2:47:52
  Speaker 10: cause fielder the bones.
• 2:47:55
  Speaker 15: Of your knees.
• 2:47:57
  Speaker 22: Heading through your fingertips. And then if you go down.
• 2:48:10
  Speaker 10: To your calf muscles, and that's the part I'd like
• 2:48:13
  Speaker 10: to be able to really put my finger tips steam
• 2:48:17
  Speaker 10: inside my calf muscles, massage in every single tissue of
• 2:48:27
  Speaker 10: the muscle, healing every part.
• 2:48:37
  Speaker 2: And they're doing the same for my shoes.
• 2:48:42
  Speaker 10: Massage gently stroking the bones, generally stroking them, healing in
• 2:48:51
  Speaker 10: a loving way because they deserve to be treated. There's
• 2:48:58
  Speaker 10: the precious bones that they are, because our legs are
• 2:49:02
  Speaker 10: so precious as in all the other parts of our body,
• 2:49:08
  Speaker 10: the more precious of any tune.
• 2:49:13
  Speaker 2: On the planet. When you start to think about the
• 2:49:29
  Speaker 2: legs in this way, it can change your perspective. It
• 2:49:41
  Speaker 2: might sound a bit be silly to start with the
• 2:49:48
  Speaker 2: idea of having love fee legs, showing appreciation.
• 2:49:56
  Speaker 10: For your thighs, to be able to put your hands
• 2:50:03
  Speaker 10: in your thighs, massage the muscles and the bones, to
• 2:50:12
  Speaker 10: get your fingers deep in their releasing a tension.
• 2:50:20
  Speaker 2: Just to show.
• 2:50:23
  Speaker 10: How much you care about your legs, how much you
• 2:50:30
  Speaker 10: care for what your legs do for regularly, your knees,
• 2:50:39
  Speaker 10: your calms, your ankles. The strength of your ankles, considering
• 2:50:52
  Speaker 10: how fit they are compared to the rest of your legs,
• 2:50:57
  Speaker 10: especially your thighs. Yeah, they're so strong, so flexible, absolutely
• 2:51:11
  Speaker 10: amazing things. Ankles are truly a gift.
• 2:51:22
  Speaker 2: Because of what they did you.
• 2:51:29
  Speaker 10: Supporting all that weight, regardless of how what weight you are,
• 2:51:37
  Speaker 10: even if you're only eat a stone, there's still a
• 2:51:42
  Speaker 10: long weight for these little angles, how a lot heavier
• 2:51:49
  Speaker 10: the mainstone.
• 2:51:52
  Speaker 2: Double dot.
• 2:51:56
  Speaker 10: In my ancles support my body all the time. What
• 2:52:05
  Speaker 10: they do give off a sigh of relief and a
• 2:52:08
  Speaker 10: sit down as if my whole legs do my think
• 2:52:18
  Speaker 10: fee l seco my toes clap. Your legs really are amazing,
• 2:52:51
  Speaker 10: and I know they're talking about. Talking about your legs
• 2:52:55
  Speaker 10: is probably possibly, in my life, the most boring things
• 2:53:02
  Speaker 10: you've ever heard anyone say. Possibly you're boring or not.
• 2:53:10
  Speaker 10: Everything I said is true. My legs are amazing. Your
• 2:53:26
  Speaker 10: legs deserve not just respect, they deserve to relax.
• 2:53:38
  Speaker 2: Deeply.
• 2:53:46
  Speaker 10: They deserve to take some time out of the day
• 2:53:51
  Speaker 10: to just let go completely.
• 2:54:11
  Speaker 2: Your legs really can relax.
• 2:54:28
  Speaker 10: Because the legs are so such a most you know,
• 2:54:32
  Speaker 10: very important part of your body. When you relax your nets,
• 2:54:38
  Speaker 10: the rest of your body also naturally follows in that.
• 2:54:49
  Speaker 2: Journey of comfort, a feeling my.
• 2:55:00
  Speaker 10: Hips, my hips feel really loose, and also my life
• 2:55:08
  Speaker 10: back as well.
• 2:55:11
  Speaker 2: My lie back really.
• 2:55:13
  Speaker 10: Feels it feels stretched, even though I'm just sitting in
• 2:55:18
  Speaker 10: a chair and there's no stretching.
• 2:55:23
  Speaker 2: As far as more aware that I'm doing.
• 2:55:26
  Speaker 10: It's almost as if the muscles are just relaxed so
• 2:55:29
  Speaker 10: much that there is a natural stretch as the tension
• 2:55:35
  Speaker 10: has reduced a lot.
• 2:55:55
  Speaker 2: And I'm now going to count down ten down to one.
• 2:56:03
  Speaker 2: You can continue.
• 2:56:06
  Speaker 15: To fill.
• 2:56:09
  Speaker 2: Wonderfully relaxed ten nine, eight, seven, six, five, four three two.
• 2:56:50
  Speaker 10: One. Relax because I'm just going to count down from
• 2:57:08
  Speaker 10: five down to one, and as a countdown, and just
• 2:57:13
  Speaker 10: focus on the numbers, just the numbers.
• 2:57:19
  Speaker 2: Counting down, and notice how you feel in this moment.
• 2:57:29
  Speaker 10: As you hear the numbers counting down, knowing that those
• 2:57:34
  Speaker 10: numbers counting down represent you feeling calmer, not just in
• 2:57:47
  Speaker 10: your body, but also relaxing your mind.
• 2:57:55
  Speaker 1: Just notice how you feel.
• 2:57:57
  Speaker 10: There's nothing to do, there's nothing to say, there's nothing
• 2:58:03
  Speaker 10: to think about.
• 2:58:07
  Speaker 2: Starting with number five, four, three.
• 2:58:40
  Speaker 10: Two one.
• 2:58:56
  Speaker 2: As you notice the gradual.
• 2:59:04
  Speaker 1: Letting go.
• 2:59:07
  Speaker 10: Of the tension in your body, you may also begin
• 2:59:14
  Speaker 10: to notice and be aware of how your mind is
• 2:59:21
  Speaker 10: starting to slow down. This is just a natural thing
• 2:59:30
  Speaker 10: that happens.
• 2:59:33
  Speaker 2: It's not really a special procedure. It's just natural.
• 2:59:38
  Speaker 10: Because it's your body relaxes, your mind also starts to relax,
• 2:59:46
  Speaker 10: and the more your mind relaxes, the more your body relaxes.
• 2:59:49
  Speaker 10: It's just a continuous circle of relaxation, and there is
• 3:00:00
  Speaker 10: that calmness that comes from relative quietness. You know, even
• 3:00:09
  Speaker 10: if this background sounds, maybe your sign.
• 3:00:13
  Speaker 2: Online is still going to be quite calm.
• 3:00:21
  Speaker 10: You know, you haven't got the television on, there's no
• 3:00:24
  Speaker 10: music in the background, unless you're listening to the recorded
• 3:00:28
  Speaker 10: with music. Of course, you're very likely not going to
• 3:00:36
  Speaker 10: be sitting in a room with other people. Of course
• 3:00:39
  Speaker 10: you might be, but generally it's more ideal if you
• 3:00:44
  Speaker 10: can do this on your own, so no distractions, and
• 3:00:55
  Speaker 10: when you stop thinking about stuff, relaxation automatically rises. The
• 3:01:10
  Speaker 10: sense of comfort starts to grow, and without trying to
• 3:01:21
  Speaker 10: build it up into something fantastical, something magical, this is
• 3:01:32
  Speaker 10: just a natural process, something that's.
• 3:01:38
  Speaker 2: Easy and to accomplish.
• 3:01:45
  Speaker 10: In fact, it's almost the sense of relaxing completely happens
• 3:01:52
  Speaker 10: really when you put no effort into it.
• 3:01:57
  Speaker 2: It's not something that you can really force. Is something
• 3:02:02
  Speaker 2: that happens naturally, and parts of the process of this
• 3:02:13
  Speaker 2: recording and others.
• 3:02:17
  Speaker 10: Is simply to allow you to take advantage of this space,
• 3:02:32
  Speaker 10: this time, to just let go, to just be here,
• 3:02:46
  Speaker 10: to be in tune with how you feel, yet with
• 3:03:00
  Speaker 10: the intention of wanting to relax deeply that maybe even
• 3:03:13
  Speaker 10: to fall asleep, depending on what it is that you
• 3:03:19
  Speaker 10: wish for yourself in this moment. As we know, relaxing
• 3:03:34
  Speaker 10: is the majority of the process of falling asleep. The
• 3:03:42
  Speaker 10: actual fall in the sleep part is the tiny bear
• 3:03:45
  Speaker 10: at the end. The deeper relaxed you become, the easier
• 3:04:00
  Speaker 10: you find yourself drifting. You can also if you choose
• 3:04:16
  Speaker 10: stay focused on my voice and really enjoy the process.
• 3:04:37
  Speaker 2: Gradually relaxing each muscle in your body.
• 3:05:00
  Speaker 10: Effortlessly and just observing the sensation.
• 3:05:21
  Speaker 2: Of letting go completely.
• 3:05:35
  Speaker 10: This time, when we count from six down to one,
• 3:05:44
  Speaker 10: you can notice your mind calming down with each number.
• 3:05:56
  Speaker 2: That you hear me saying, actually.
• 3:06:06
  Speaker 1: Can s.
• 3:06:12
  Speaker 10: Pace six five, being aware of how your mind slowed
• 3:09:16
  Speaker 10: right down, sinking deeply into relaxation. As you focus on.
• 3:09:42
  Speaker 2: Your mind and may notice that there are some thoughts.
• 3:09:53
  Speaker 10: Still there, maybe some stubborn thoughts that.
• 3:10:01
  Speaker 2: For some reason perhaps need your attention.
• 3:10:13
  Speaker 16: Something you can do is.
• 3:10:20
  Speaker 10: Send love to those thoughts. Sprinkle those thoughts.
• 3:10:32
  Speaker 1: With love.
• 3:10:34
  Speaker 10: My door petals from a flower, Just sprinkle over them,
• 3:10:40
  Speaker 10: petals fill with love towards those thoughts. To let those
• 3:10:47
  Speaker 10: stoughtsmur them. You're not bending a number.
• 3:10:53
  Speaker 2: You just need them.
• 3:10:56
  Speaker 10: You require them.
• 3:11:00
  Speaker 2: To just calm down, slow down, quiet down for now.
• 3:11:20
  Speaker 10: So as you focus on those remaining thoughts as we
• 3:11:25
  Speaker 10: count down this time from seven down to one, each number,
• 3:11:34
  Speaker 10: just imagine sprinkling those flower petals of love, kindness, gratitude.
• 3:11:50
  Speaker 2: Over those thoughts, which will allow them to just not
• 3:12:01
  Speaker 2: relaxed day play. Every number.
• 3:12:13
  Speaker 10: I thought would become and more relaxed starting with number seven, six.
• 3:13:09
  Speaker 2: Five.
• 3:15:03
  Speaker 10: Notice how.
• 3:15:05
  Speaker 2: Relaxed your feeling in your body. We got to focus.
• 3:15:29
  Speaker 10: On your hands because the more relaxed your hands on
• 3:15:41
  Speaker 10: more relaxed your body and mind. As you focus on
• 3:16:03
  Speaker 10: your hands and your fingers, there's nothing needed to be done.
• 3:16:15
  Speaker 2: There's no clutching the.
• 3:16:16
  Speaker 1: Fists of dance.
• 3:16:19
  Speaker 10: And the fingers or anything like that. It's just noticing
• 3:16:31
  Speaker 10: and focusing.
• 3:16:33
  Speaker 2: On your hands. Noticing the early film because the more.
• 3:17:01
  Speaker 10: Relaxed your hands fail, the calm mind feels, all.
• 3:17:16
  Speaker 2: Comforts, feel throround your body. Cheer may.
• 3:17:32
  Speaker 10: Have already.
• 3:17:39
  Speaker 2: Noticed, mind is starting to drift.
• 3:18:14
  Speaker 10: Like him, just on your hands and fingers, allowing that
• 3:18:30
  Speaker 10: chap experience. I'm real deepening of that relaxation in your
• 3:18:43
  Speaker 10: hands and fingers and more relaxed. With each number, eight
• 3:19:13
  Speaker 10: down to one, you can almost feel that healing, relaxing
• 3:19:26
  Speaker 10: energy spread it into your hands and fingers, becoming relaxing
• 3:19:49
  Speaker 10: with each number.
• 3:19:53
  Speaker 2: You hear.
• 3:19:57
  Speaker 10: Going down, I hate down to one, drift drifted again,
• 3:20:17
  Speaker 10: spotting vast.
• 3:20:30
  Speaker 2: I ate.
• 3:21:08
  Speaker 10: Seven just being here now, nothing to think about, nothing
• 3:24:27
  Speaker 10: to do, nothing to say, and everything just feels calm.
• 3:24:43
  Speaker 10: This is your natural state of being. This is how
• 3:24:51
  Speaker 10: you just normally feel when you take away.
• 3:24:57
  Speaker 2: That other stuff.
• 3:25:01
  Speaker 15: Do we add.
• 3:25:04
  Speaker 2: And the class stress of my hand and.
• 3:25:10
  Speaker 10: Thick head, look, anxiety, tension, chimney, thinking.
• 3:25:21
  Speaker 2: About stone, we take that away, just now left with
• 3:25:39
  Speaker 2: a sense of basons.
• 3:25:45
  Speaker 10: Which comes to you for a good play, because ultimately
• 3:25:53
  Speaker 10: it's just a feeling of feeling and comfort, just as
• 3:26:07
  Speaker 10: if you got inside yourself and you've found a special
• 3:26:12
  Speaker 10: place where.
• 3:26:16
  Speaker 2: Everything is peaceful.
• 3:26:24
  Speaker 10: The place way in helm relaxed and your natural sense
• 3:26:32
  Speaker 10: of comfort, the place we can be here we can
• 3:26:44
  Speaker 10: accept yourself when any in the place way you're trying
• 3:26:51
  Speaker 10: to please anybody else, and place where you can actually
• 3:27:07
  Speaker 10: just love yourself.
• 3:27:10
  Speaker 25: In some ways.
• 3:27:11
  Speaker 10: More importantly, you can like yourself appreciate that sense of gratitude.
• 3:27:34
  Speaker 15: In the air around you.
• 3:27:43
  Speaker 2: That's also place where you can actually feel.
• 3:27:51
  Speaker 10: That energy sucking into your body, healing energy soaking into
• 3:28:07
  Speaker 10: your body. The healing energy spreads through your veins, traveling
• 3:28:21
  Speaker 10: into each every single part.
• 3:28:27
  Speaker 2: Of your body.
• 3:28:33
  Speaker 10: You start to realize that actually that healing energy it's
• 3:28:40
  Speaker 10: not just entered into your brain, it's become part of
• 3:28:48
  Speaker 10: your brain, and the spinal fluid is now mixed with
• 3:28:59
  Speaker 10: your healing energy, not just allowing you to feel so
• 3:29:10
  Speaker 10: much more relaxed and healthy in this moment. But also.
• 3:29:25
  Speaker 2: You start to realize that actually, what's.
• 3:29:30
  Speaker 10: Happening now without a healing, relaxing energy spreading through your
• 3:29:39
  Speaker 10: body is actually changing your life. It's actually changing the
• 3:29:52
  Speaker 10: way you're going to feel, not just now, but tomorrow
• 3:29:59
  Speaker 10: and the next. That's your health improves, not just your
• 3:30:08
  Speaker 10: physical health beyond mental health. Things that used to bother
• 3:30:16
  Speaker 10: you in the past, for some reason, no longer have
• 3:30:24
  Speaker 10: the effect that they used to because something has changed
• 3:30:32
  Speaker 10: deeper within you. Maybe things that used to cause you
• 3:30:44
  Speaker 10: to feel anger no longer have that power to control
• 3:30:56
  Speaker 10: you the way this seem to be able to before.
• 3:31:05
  Speaker 10: As you realize that you're the one who decides what
• 3:31:16
  Speaker 10: affects you, You're the one who decides to feel relaxed
• 3:31:29
  Speaker 10: and can't when you choose to enjoy noticing these natural
• 3:31:42
  Speaker 10: developments are the healing continue to grow and improve your
• 3:31:55
  Speaker 10: life day by day. Include of course, your ability to
• 3:32:08
  Speaker 10: relax so much easier.
• 3:32:17
  Speaker 2: Than sleeping. It's the most natural thing in.
• 3:32:26
  Speaker 10: The world to you.
• 3:32:33
  Speaker 2: Because falling asleep is something that you've done so many times.
• 3:32:42
  Speaker 15: In your life, and you know that you're born.
• 3:32:50
  Speaker 10: As we all work with the ability to fall asleep naturally,
• 3:33:03
  Speaker 10: with that ability.
• 3:33:08
  Speaker 23: To just drift.
• 3:33:11
  Speaker 10: Off into a deep, healing sleep. Even when we're kids,
• 3:33:24
  Speaker 10: sometimes we'll fall asleep and we don't even want to.
• 3:33:29
  Speaker 2: Try to stay awake.
• 3:33:32
  Speaker 10: Maybe it's a birthday in the morning, when it's Christmas
• 3:33:36
  Speaker 10: or holiday or something.
• 3:33:38
  Speaker 2: I look forward to, I don't want to go to sleep.
• 3:33:43
  Speaker 10: But the more you want to stay awake, the more
• 3:33:48
  Speaker 10: we just start to drift. And the more he finds drifting,
• 3:33:57
  Speaker 10: we try to stop yourself and drifting asleep, the deeper
• 3:34:03
  Speaker 10: and strong without drifting becomes.
• 3:34:12
  Speaker 2: Because we're born not just with the need to relax deeply.
• 3:34:20
  Speaker 10: And to actually fall asleep, but it's our birthright, it's
• 3:34:30
  Speaker 10: part of our DNA, and sometimes as we get older
• 3:34:40
  Speaker 10: in life, perhaps at times we have forgotten.
• 3:34:51
  Speaker 2: The relaxing completely. It's not only.
• 3:34:58
  Speaker 10: Wonderfully pleasant experience, it's also really easy. It's very very
• 3:35:23
  Speaker 10: easy to let go because that's what it is.
• 3:35:28
  Speaker 2: It's just.
• 3:35:32
  Speaker 10: Decided to let go. And when you press the play
• 3:35:44
  Speaker 10: button on my recordings, you have given permission from my
• 3:35:54
  Speaker 10: voice to relax. When you press that play button, you've
• 3:36:04
  Speaker 10: given me permission for my words to effect in a
• 3:36:16
  Speaker 10: positive only a positive way, opening up your mind.
• 3:36:34
  Speaker 2: To useful and healing suggestions. They can have.
• 3:36:54
  Speaker 10: Such an amazing effect on how you feel right now,
• 3:37:06
  Speaker 10: as well as those changes that continue long after the
• 3:37:16
  Speaker 10: recording ends. Those changes within you to continue to flourish
• 3:37:28
  Speaker 10: and grow, transforming your life.
• 3:37:38
  Speaker 2: In positive, beautiful.
• 3:37:42
  Speaker 10: Way, allowing you to move forward in your life in
• 3:37:53
  Speaker 10: the direction that you hu choose for yourself. And this feeling,
• 3:38:10
  Speaker 10: this feeling that he can experience a safety, comfort and calmness.
• 3:38:26
  Speaker 10: This feels so nice, such a healthy place to be,
• 3:38:48
  Speaker 10: and that positivity grows within you every day. Moving forward,
• 3:39:09
  Speaker 10: you're going to find that you're more relaxed physically and
• 3:39:21
  Speaker 10: in your mind it's all relaxed. And it's not that
• 3:39:29
  Speaker 10: you're thinking slower. It's just that your mind would be
• 3:39:35
  Speaker 10: less clknocked up with unnecessary negativity because from now on,
• 3:39:48
  Speaker 10: your mind rejects negativity. From now you're going to start
• 3:39:58
  Speaker 10: noticing when negativity arises and you can just say stop,
• 3:40:14
  Speaker 10: stop and that negativity will turn around and believe you're alone,
• 3:40:32
  Speaker 10: stop and that negativity would disappear. And did you notice
• 3:40:52
  Speaker 10: that you feel way more relaxed than you probably expected.
• 3:41:06
  Speaker 10: You can now congratulate yourself because you're the person that
• 3:41:16
  Speaker 10: has done this.
• 3:41:18
  Speaker 2: You are the one that has opened your mind up to.
• 3:41:25
  Speaker 10: The simple faiths, and you can feel more relaxed in
• 3:41:33
  Speaker 10: your body and in your mind. You've opened your mind
• 3:41:43
  Speaker 10: up to the birthright of being able to just fall
• 3:41:51
  Speaker 10: asleep easily when you choose. That's a nice feeling.
• 3:42:07
  Speaker 26: Don't you think.
• 3:42:10
  Speaker 2: It feels nice? Doesn't it?
• 3:42:15
  Speaker 10: To feel calm that he the energy is spreading through
• 3:42:21
  Speaker 10: your body in your mind to spend time a special
• 3:42:35
  Speaker 10: place where.
• 3:42:39
  Speaker 2: Negativity can no longer get enter.
• 3:42:49
  Speaker 10: Negativity is banned, it's barred, it's not allowed entry.
• 3:42:58
  Speaker 2: It doesn't it doesn't. This doesn't deserve to be here,
• 3:43:01
  Speaker 2: doesn't be long here.
• 3:43:07
  Speaker 10: Negativity has no place in your life, which makes room
• 3:43:22
  Speaker 10: for more comfort or hearing, or relaxation.
• 3:43:35
  Speaker 2: Or peace. It feels nice, doesn't it? Just let go
• 3:44:02
  Speaker 2: with everything.
• 3:44:18
  Speaker 10: I'm gonna count down now from twenty down to one.
• 3:44:26
  Speaker 10: You can continue to relax, he cheers, you can.
• 3:44:35
  Speaker 2: Drift to sleep. With every number.
• 3:44:45
  Speaker 10: He be saved, you can fill twice as relaxed, or
• 3:44:57
  Speaker 10: if you choose, you can fill two. Chris Sleeping twenty
• 3:45:23
  Speaker 10: ninety eighteen seventeen six Stay fifty four Serty two eleven two.
• 3:46:48
  Speaker 2: Nine eight seven six.
• 3:47:22
  Speaker 1: Five.
• 3:48:03
  Speaker 2: This is your time.
• 3:48:06
  Speaker 10: To just take a break, your time to relax, to
• 3:48:21
  Speaker 10: allow your mind to slow down, to give yourself permission
• 3:48:39
  Speaker 10: to take a break.
• 3:48:45
  Speaker 2: From everything.
• 3:48:51
  Speaker 10: Ensure the only person that can make that decision, the
• 3:48:58
  Speaker 10: only person that can actually tell your mind just relax.
• 3:49:15
  Speaker 10: Just take some time off so that you can focus
• 3:49:32
  Speaker 10: on your body, getting to touch with how you feel
• 3:49:39
  Speaker 10: physically and in the process of this body scared where
• 3:49:55
  Speaker 10: you focus on different parts of your body, those parts
• 3:50:06
  Speaker 10: you focus on and observe, even though you're not purpose
• 3:50:15
  Speaker 10: requesting those parts of your body to relax, it's kind
• 3:50:24
  Speaker 10: of expected. You expect when you listen to my worst
• 3:50:31
  Speaker 10: to feel more relaxed naturally, because when you're listening to me,
• 3:50:46
  Speaker 10: your attention.
• 3:50:49
  Speaker 2: Is focused.
• 3:50:52
  Speaker 10: On my words, and as my words guide you.
• 3:51:03
  Speaker 2: To focus.
• 3:51:08
  Speaker 10: On those parts of your body, your focus increases, which
• 3:51:23
  Speaker 10: actually calms your mind. When your mind calms down, body relaxes,
• 3:51:55
  Speaker 10: and when your body arms down, your mind relaxes. Though
• 3:52:19
  Speaker 10: not really started to focus on your body, came already
• 3:52:31
  Speaker 10: feel that he energy spreading through your body, pushing out stress, attention,
• 3:52:55
  Speaker 10: heal all the parts of your body, including skin, bones, blood,
• 3:53:08
  Speaker 10: all of your audience inside your body, what of the muscles,
• 3:53:14
  Speaker 10: what of the fat? Of everything? Every hair on your
• 3:53:21
  Speaker 10: body is filled without healing energy. Knowing your brain fills
• 3:53:41
  Speaker 10: without healing energy. The feed and the comfort relaxation increases.
• 3:54:07
  Speaker 2: By increases.
• 3:54:14
  Speaker 10: In a way that your mind starts to fill perhaps
• 3:54:28
  Speaker 10: been to rousy because it's not needed, and they starts
• 3:54:45
  Speaker 10: to drill. If that's what's needed. If you're listening to this,
• 3:55:03
  Speaker 10: we need is deep vexation, and that's.
• 3:55:07
  Speaker 2: Where you get.
• 3:55:09
  Speaker 15: If what you need is.
• 3:55:13
  Speaker 10: To fall asleep naturally easily, that your mind drifts. That's
• 3:55:23
  Speaker 10: also what happened because by pressing out play button on
• 3:55:38
  Speaker 10: the podcast and listening to me give permission your body
• 3:55:45
  Speaker 10: and your wind, in fact, give the command to your
• 3:55:57
  Speaker 10: body and your mind to as deeply to drift off
• 3:56:09
  Speaker 10: to sleep. If that's what he wants. Need IM say,
• 3:56:26
  Speaker 10: focus on different parts of your body. May start to
• 3:56:39
  Speaker 10: just drift, and when you come back again in gave me.
• 3:56:48
  Speaker 2: To again focusing on a different.
• 3:56:51
  Speaker 10: Part of your body. May I'm just so drifting, be unrealized,
• 3:57:07
  Speaker 10: drifting into your snot drifting to live again to my voice,
• 3:57:18
  Speaker 10: like I said, what a different part of your body
• 3:57:23
  Speaker 10: starts to RelA safety because I'm drifting. It's basically already.
• 3:57:37
  Speaker 2: In the sleep.
• 3:57:38
  Speaker 15: Sound the boy you draft, the long drift, the.
• 3:57:50
  Speaker 2: Longer draft v I drafting continues.
• 3:58:00
  Speaker 10: Get to sleep, and that's the mast.
• 3:58:09
  Speaker 2: To my own.
• 3:58:15
  Speaker 10: When you're a time when you've experienced that, I about
• 3:58:20
  Speaker 10: to sleep.
• 3:58:28
  Speaker 1: Aft sleep.
• 3:58:31
  Speaker 2: It's strangely pleasant. Relax, so deep sleep to excite day minds.
• 3:59:12
  Speaker 10: You feel that which is spreading through X deeply.
• 3:59:27
  Speaker 2: Excites. Start focus.
• 3:59:45
  Speaker 10: Your eyes.
• 4:00:15
  Speaker 2: The ships ships.
• 4:00:54
  Speaker 16: Six fass spreading.
• 4:02:14
  Speaker 10: Side your body, your mouth. Now, let's focus again parts
• 4:02:29
  Speaker 10: of your body, focusing this time on you foreihead now
• 4:02:43
  Speaker 10: on your mouth, your lips, ahold of your mouth, FOCU said,
• 4:03:07
  Speaker 10: on your fingers. Maybe get if your fingers a little bitsy,
• 4:03:18
  Speaker 10: can focus on each one individually, both hands.
• 4:03:33
  Speaker 2: Even though you should focus on both of your.
• 4:03:36
  Speaker 10: Hands now it seems just built into one. Maybe your
• 4:03:47
  Speaker 10: right hands start left hand and worst as if just
• 4:03:58
  Speaker 10: mixed together. Alph sings.
• 4:04:12
  Speaker 19: Just like.
• 4:04:15
  Speaker 2: A spell. Alas said, just see.
• 4:04:50
  Speaker 10: Fas secup of six sections.
• 4:07:41
  Speaker 27: To famous.
• 4:08:38
  Speaker 10: Like you said.
• 4:08:49
  Speaker 2: At score, fis not to say.
• 4:09:11
  Speaker 10: Your mind.
• 4:09:15
  Speaker 2: Fails.
• 4:09:38
  Speaker 10: Let's him go, let's him go, Let's say go Like everything,
• 4:10:12
  Speaker 10: letting go, leting go, leting go.
• 4:10:37
  Speaker 1: Everything, everything.
• 4:10:53
  Speaker 10: We stop now.
• 4:10:56
  Speaker 2: And like you just to first of all, just to
• 4:10:58
  Speaker 2: see yourself lying down.
• 4:11:03
  Speaker 10: On the message table, lying on in front. Your head
• 4:11:08
  Speaker 10: is supported, your arms are supported, and you feel comfortable,
• 4:11:17
  Speaker 10: and breathing is really easy, and you feel you feel
• 4:11:26
  Speaker 10: confident in how you look as well. So there's none
• 4:11:30
  Speaker 10: of that issue of body problems or shyness, because I'm
• 4:11:36
  Speaker 10: a professional and this is a therapy session, so none
• 4:11:44
  Speaker 10: of that stuff matters on whatsoever. This is about you.
• 4:11:54
  Speaker 2: This is about how you feel, how you can enjoy
• 4:12:03
  Speaker 2: that sense.
• 4:12:03
  Speaker 10: Of comfort and relaxation that comes from letting go and
• 4:12:10
  Speaker 10: allowing my hands and my fingers to relax you by
• 4:12:18
  Speaker 10: a message your body. So I want to start off
• 4:12:27
  Speaker 10: just by placing my hands on the back of your head,
• 4:12:33
  Speaker 10: just gently, just so you can feel my hands.
• 4:12:38
  Speaker 2: Feel like really on you. So you can maybe feel
• 4:12:45
  Speaker 2: the warmth of my hands on the back of your head.
• 4:12:51
  Speaker 10: With my hands the side of your head, not pressing,
• 4:12:55
  Speaker 10: but just holding there very gently, maybe over your ears,
• 4:13:02
  Speaker 10: and a little bit on your face, just so you
• 4:13:05
  Speaker 10: can feel my hands.
• 4:13:09
  Speaker 2: So you can become accustomed to them.
• 4:13:21
  Speaker 10: And now I'll put my hands to the back of
• 4:13:23
  Speaker 10: your head again and gently let them slide down on
• 4:13:31
  Speaker 10: to the back of your neck. You can feel my
• 4:13:40
  Speaker 10: hands generally stroking the back of your neck to start with,
• 4:13:55
  Speaker 10: just so you can get used to the feeling of
• 4:13:59
  Speaker 10: my head hands on your skin, get accustomed to realize
• 4:14:07
  Speaker 10: that you're safe, it's all good, it's all fine. And
• 4:14:17
  Speaker 10: I want to start chimply messaging the muscles in the
• 4:14:22
  Speaker 10: back of your neck with both hands. And this is
• 4:14:37
  Speaker 10: a very trusting situation really, because our necks is so
• 4:14:44
  Speaker 10: fragile to have someone have their hands around your neck
• 4:14:50
  Speaker 10: in that way and sometimes be problematic for people, which
• 4:14:56
  Speaker 10: is why messages are quite good.
• 4:14:59
  Speaker 2: Because as you to relax.
• 4:15:02
  Speaker 19: And to.
• 4:15:07
  Speaker 10: Get in touch with trust, to feel peaceful and calm,
• 4:15:25
  Speaker 10: there's a message the side of your neck, gently moving
• 4:15:32
  Speaker 10: from the bottom of your neck. It would be sort
• 4:15:37
  Speaker 10: of near where your shoulders start. I guess all the
• 4:15:41
  Speaker 10: way up to your jaw is kind of area. The
• 4:15:48
  Speaker 10: side of your neck, of course, is a lot longer
• 4:15:53
  Speaker 10: than the front of your neck. And message in the
• 4:16:10
  Speaker 10: back of your neck, especially that area where perhaps we
• 4:16:18
  Speaker 10: hold tension, and there's that area's message. You can actually
• 4:16:26
  Speaker 10: feel a sense of release in the back of your neck.
• 4:16:36
  Speaker 10: Maybe you can breathe it out as well. Not just
• 4:16:41
  Speaker 10: how it feels, notice how you feel. They're moving down
• 4:16:54
  Speaker 10: to that area between your neck and your shoulders. That
• 4:16:59
  Speaker 10: must the area.
• 4:17:03
  Speaker 2: Started to message.
• 4:17:06
  Speaker 10: That area on both sides, and this would be the
• 4:17:11
  Speaker 10: area that a lot of people would message if they
• 4:17:14
  Speaker 10: were going to give you like a shoulder message. Even
• 4:17:19
  Speaker 10: that's not technically the shoulders, but it's sort of muscles
• 4:17:23
  Speaker 10: that lead to the shoulders.
• 4:17:26
  Speaker 2: From the neck and the game that can hold tension
• 4:17:32
  Speaker 2: and stress.
• 4:17:34
  Speaker 10: And when massaged sometimes a nice deep message is useful,
• 4:17:42
  Speaker 10: and you decide how deep that message is.
• 4:17:57
  Speaker 2: Just allow.
• 4:18:00
  Speaker 10: Knuckles just to dig in to get to those muscles
• 4:18:06
  Speaker 10: to really relaxed, all the time being third, yet gentle
• 4:18:18
  Speaker 10: within just striking down the area to your actual shoulders,
• 4:18:39
  Speaker 10: moving to the muscles of your shoulders, and maybe initially just.
• 4:18:51
  Speaker 2: Pulling up the shoulders.
• 4:18:52
  Speaker 10: A little bit off the table, just to give you
• 4:18:56
  Speaker 10: a little bit of a stretch, a very chimly. You've
• 4:19:06
  Speaker 10: got the muscles at front of your shoulders the side
• 4:19:10
  Speaker 10: of the bank. Again, this is the part that you
• 4:19:21
  Speaker 10: can really take quite a bit of pressure, quite a
• 4:19:26
  Speaker 10: bit of needed if if you wish to really release
• 4:19:36
  Speaker 10: the tension, to really get into those muscles and play
• 4:19:45
  Speaker 10: your fingers in there. You feel really nice. Sometimes it's
• 4:19:52
  Speaker 10: just being stroked gently, being messaged quite strongly. You cannot
• 4:20:03
  Speaker 10: be beneficial to the real conversation.
• 4:20:12
  Speaker 2: With the muscles in your shoulders.
• 4:20:23
  Speaker 10: Now, as you move down your arms, you do one
• 4:20:33
  Speaker 10: arm at a time, starting with your right arm. But
• 4:20:43
  Speaker 10: is I just lift your arm up, just hold it
• 4:20:48
  Speaker 10: to the side of you. I'm where it still be attached,
• 4:20:55
  Speaker 10: and I just message tops of your arm all the
• 4:21:10
  Speaker 10: way down to your forearms, into your wrists, generally massaging
• 4:21:35
  Speaker 10: that parts, the softer part, which is the underpart of
• 4:21:41
  Speaker 10: the arm, which leads to the crease in your rowboat
• 4:21:48
  Speaker 10: the inside. It's much more sensitive skin. Sometimes just having
• 4:22:03
  Speaker 10: that stroked feel really nice, pleasurable and relaxing. Now, moving
• 4:22:23
  Speaker 10: down to your right hand, just holding your hand.
• 4:22:36
  Speaker 2: With both of my hands, just pressing.
• 4:22:44
  Speaker 10: Gently on the back of your hand, stretching your fingers
• 4:22:53
  Speaker 10: ever slightly at the same time pressing down and massaging
• 4:23:03
  Speaker 10: each finger, and then starting to massage the palms.
• 4:23:16
  Speaker 23: And the hand.
• 4:23:23
  Speaker 10: Just turning the hand, stretching it gently and actually have
• 4:23:34
  Speaker 10: in your hand held it can really be an emotional
• 4:23:40
  Speaker 10: experience sometimes even if it is a stranger, someone you
• 4:23:47
  Speaker 10: don't know very well, like a massage person or a therapist.
• 4:23:53
  Speaker 10: Maybe because it's intimate, you can feel nice, you can
• 4:24:08
  Speaker 10: feel safe.
• 4:24:17
  Speaker 2: As I put that right arm back down where it was,
• 4:24:26
  Speaker 2: I did the same with your.
• 4:24:27
  Speaker 10: Left arm, thankfully, the same aside the muscles, and you
• 4:24:41
  Speaker 10: are way down, dear, rest strikingly inside of your own
• 4:24:56
  Speaker 10: just being gentle, as firm, ash you you can requiet
• 4:25:09
  Speaker 10: and then messaging your left hand, stretching the fingers.
• 4:25:22
  Speaker 2: Gently massaging the palm of your left hand.
• 4:25:41
  Speaker 10: You feel so so relaxing, so cultet in and I'll
• 4:26:09
  Speaker 10: just rest your left arm back down. Start message your back,
• 4:26:24
  Speaker 10: the biggest part of your body, starting at the top,
• 4:26:35
  Speaker 10: starting again where you would have been, the area at
• 4:26:39
  Speaker 10: the top in between your shoulders, in your neck, going back,
• 4:26:46
  Speaker 10: massage in the area again, but this time moving downwards,
• 4:26:58
  Speaker 10: making it downwards, track.
• 4:27:03
  Speaker 2: To the middle of it back working for me outside inwards,
• 4:27:11
  Speaker 2: massage in that.
• 4:27:14
  Speaker 10: Your back, but the.
• 4:27:17
  Speaker 2: Outside of your back.
• 4:27:23
  Speaker 10: Parts were arms will.
• 4:27:28
  Speaker 2: Maybe rest against.
• 4:27:36
  Speaker 10: Almost the path that connects your front to your back,
• 4:27:51
  Speaker 10: just massaging down firmly but gently. It's famish.
• 4:28:00
  Speaker 2: You want moving down and moving across a little bed
• 4:28:07
  Speaker 2: and moving all the way down the game being very
• 4:28:11
  Speaker 2: gentile you if you choose and eventually even get to
• 4:28:24
  Speaker 2: the spine.
• 4:28:26
  Speaker 10: We can message the muscles and either side of your
• 4:28:30
  Speaker 10: spine from the top of your neck all the way down.
• 4:28:37
  Speaker 2: To your lower back.
• 4:28:44
  Speaker 10: You can do that a few times. Sometimes people juice
• 4:28:53
  Speaker 10: the knuckle or the you know, the two fingers and
• 4:28:57
  Speaker 10: just go your side to the spine. Almost just push down.
• 4:29:04
  Speaker 10: You're all the way down to the bottom of the spine,
• 4:29:08
  Speaker 10: each time releasing the tension and opening up the body,
• 4:29:17
  Speaker 10: stretching your body so that you feel more relaxed but
• 4:29:26
  Speaker 10: at the same time.
• 4:29:29
  Speaker 2: Rejuvenated.
• 4:29:41
  Speaker 10: And now I'm going to move to one side, to
• 4:29:45
  Speaker 10: your right side, and from the bottom of your ribs
• 4:29:54
  Speaker 10: to your pelvis, We're gonna message that area your back.
• 4:30:02
  Speaker 10: Stretch over the other side, and I will pull the
• 4:30:05
  Speaker 10: muscles gently massage. Will push from one end that side
• 4:30:13
  Speaker 10: or way to my side to the middle of the
• 4:30:17
  Speaker 10: fact to where your spine is, massaging that side of
• 4:30:23
  Speaker 10: your spine the opposite side to where upstanding it's al
• 4:30:30
  Speaker 10: most likely kneading bread. There's that big area which is.
• 4:30:37
  Speaker 1: Firm.
• 4:30:38
  Speaker 10: Yeah, lots there to message. Potentially one of the most
• 4:30:48
  Speaker 10: important places to actually have a message.
• 4:30:53
  Speaker 2: Because you really feel it, really feel the.
• 4:30:59
  Speaker 10: Release and the pleasure of having your lower back massaged.
• 4:31:07
  Speaker 10: It releases so much from your body that's not useful
• 4:31:16
  Speaker 10: starting a healing process which you'll continue long after this
• 4:31:22
  Speaker 10: recording is over. The message in this part of your
• 4:31:34
  Speaker 10: body not only feels really good for you, it's actually
• 4:31:39
  Speaker 10: fun to do because it is, as I said, like
• 4:31:44
  Speaker 10: kneading bread. It's a part that you can really get
• 4:31:49
  Speaker 10: hold of and really massage deeply. If that's your choice.
• 4:32:04
  Speaker 10: They're not going to move over to the other side
• 4:32:06
  Speaker 10: of your body and do the same with the opposite part.
• 4:32:16
  Speaker 2: Of your lower back.
• 4:32:19
  Speaker 10: Needing and message from your side and a way to
• 4:32:28
  Speaker 10: the middle of your back where your spine is pressing
• 4:32:36
  Speaker 10: and needing firm and gentle at the same time. It
• 4:32:47
  Speaker 10: feels so releasing. This mixture of pleasure, comfort, release, calmness,
• 4:33:00
  Speaker 10: vexation or mixed together. Plus there's that feeling from your
• 4:33:11
  Speaker 10: stomach that it's being stretched. Even though you're in your
• 4:33:16
  Speaker 10: stomach now, you can feeling being stretched because the whole
• 4:33:21
  Speaker 10: area is connected to your stomach.
• 4:33:32
  Speaker 2: Now We're going to move or move further up to
• 4:33:37
  Speaker 2: your top of your body. And we did the same
• 4:33:41
  Speaker 2: this time, starting with the upper back.
• 4:33:47
  Speaker 10: Put my hands forward over and messive massage in that
• 4:33:53
  Speaker 10: area up to your spine, from the side of your
• 4:34:00
  Speaker 10: up to your spine to someone in the message area
• 4:34:05
  Speaker 10: the muscle tissue wherever a fatty tissue even will be
• 4:34:12
  Speaker 10: possibly from your chest because it's all connected. The chest
• 4:34:17
  Speaker 10: and the.
• 4:34:17
  Speaker 2: Back connect together.
• 4:34:22
  Speaker 10: I'm going to be massaging and just pulling some of
• 4:34:25
  Speaker 10: the skin from your side up. The massage in the area.
• 4:34:36
  Speaker 2: Of your upper back.
• 4:34:39
  Speaker 10: All the way into your spine, and then I'll move
• 4:34:46
  Speaker 10: down a bit and I'll continue with the middle of
• 4:34:48
  Speaker 10: your back doing exactly the same thing. There's gentle as
• 4:34:58
  Speaker 10: deep as you choose.
• 4:35:08
  Speaker 2: Now, I'll move.
• 4:35:09
  Speaker 10: From the other side again and do the exact same
• 4:35:13
  Speaker 10: thing with the top of your back on the other side,
• 4:35:18
  Speaker 10: from pretty much underneath your arm, are you really to
• 4:35:31
  Speaker 10: your spine, and they continue in that all the way down,
• 4:35:43
  Speaker 10: including the allower your middle of your back. I'm gonna
• 4:36:01
  Speaker 10: go to your thighs, the backs of your thighs, and
• 4:36:08
  Speaker 10: the size of your thighs, starting with your right leg
• 4:36:17
  Speaker 10: lesage the back and the side of your thighs gently
• 4:36:28
  Speaker 10: and firmly.
• 4:36:31
  Speaker 2: There's a lot of muscles there, a scenario that can
• 4:36:34
  Speaker 2: be very tense.
• 4:36:35
  Speaker 10: At times and maybe needs a little bit more pressure
• 4:36:40
  Speaker 10: than the rest of the body that's up to you.
• 4:36:48
  Speaker 10: You can gently strike the back of your legs where
• 4:36:55
  Speaker 10: you know obviously your knee joints or underneath your knee
• 4:36:59
  Speaker 10: joints very sensitive, gentle area, and working down to your
• 4:37:14
  Speaker 10: calf muscles. Massage in your calf muscles thoroughly and deeply,
• 4:37:23
  Speaker 10: if you choose, using both hands.
• 4:37:33
  Speaker 2: Fingers, digging deep.
• 4:37:43
  Speaker 10: To your ankles, on the back of your back of
• 4:37:49
  Speaker 10: your ankles, just generally massage in that.
• 4:37:54
  Speaker 2: Area, maybe left in the leg and stretching.
• 4:38:05
  Speaker 10: A little bit. Moving to the right foot massagy and
• 4:38:31
  Speaker 10: the bottom of your fate and the side of your
• 4:38:37
  Speaker 10: fate get leeper, firm enough so they don't tickle.
• 4:38:54
  Speaker 2: Just allow.
• 4:38:57
  Speaker 10: The pleasure that you get from heavy and your feet
• 4:39:00
  Speaker 10: message to just overtake you as I continue to message
• 4:39:10
  Speaker 10: your feet, the bottoms of your feet, the sides your arches,
• 4:39:20
  Speaker 10: your heel. You can put a lot of pressure into
• 4:39:25
  Speaker 10: your heel and it feels amazing, Yet the arches need
• 4:39:31
  Speaker 10: to be a bit more gentle, stretching your toes gently
• 4:39:42
  Speaker 10: and message in the bottoms of your toes with my fingers,
• 4:39:49
  Speaker 10: each one individually. Moving over to the left leg to
• 4:40:03
  Speaker 10: do exactly the same thing, starting at the top of
• 4:40:11
  Speaker 10: the thighs, work in the back of the thighs and
• 4:40:16
  Speaker 10: the side massageant deeply and gently the whole area, working
• 4:40:28
  Speaker 10: all the way down. And this is an area that
• 4:40:39
  Speaker 10: maybe you could like to spend more time relaxing the message.
• 4:40:49
  Speaker 10: So perhaps if you wanted, I could make a future recording.
• 4:40:55
  Speaker 10: Want spend more time on one particular area. She moved
• 4:41:05
  Speaker 10: down to your calf muscles. Massage in your calf muscles
• 4:41:21
  Speaker 10: and gently.
• 4:41:28
  Speaker 2: Moved down.
• 4:41:31
  Speaker 10: Drink into your feet, Massage backs of your feet, bubles
• 4:41:40
  Speaker 10: of your feet. Stretching your toes and massage each toe individually.
• 4:41:53
  Speaker 10: The feeling of pleasure and release. The experience when you're
• 4:41:59
  Speaker 10: having your feet massaged feels really good. Now she turned
• 4:42:21
  Speaker 10: over in your mind. Laying on your back, I's gonna
• 4:42:33
  Speaker 10: start again your unique area in your shoulders, just to
• 4:42:52
  Speaker 10: get back in touch with that area. To move up,
• 4:43:09
  Speaker 10: I can clean my hands a little afresh its now
• 4:43:15
  Speaker 10: being Massage your face dimply starting off with your forehead.
• 4:43:31
  Speaker 10: Your eyes are closed, Just stretch your eyes a little bit,
• 4:43:39
  Speaker 10: pushing up with your eyebrows. Just massage in around, just scalp,
• 4:43:56
  Speaker 10: massage down your cheeks, around your ears, into your chaw
• 4:44:07
  Speaker 10: chiently the side of your neck.
• 4:44:17
  Speaker 2: Chin.
• 4:44:29
  Speaker 10: They just move it down your back, down to your chest,
• 4:44:40
  Speaker 10: starting to put my side in the very top of
• 4:44:44
  Speaker 10: your chest.
• 4:44:48
  Speaker 2: With the collar bone.
• 4:44:49
  Speaker 15: Is your side of the collar bone.
• 4:44:59
  Speaker 16: M hm.
• 4:45:02
  Speaker 10: They just mess out in the hole of the chest,
• 4:45:14
  Speaker 10: moving the chest around. Because it's quite a large area.
• 4:45:28
  Speaker 10: You can move from one side to the next, moving
• 4:45:36
  Speaker 10: my heads underneath you pretty much read your arms up,
• 4:45:46
  Speaker 10: stretching up, stretching some of the muscles of your back in.
• 4:45:52
  Speaker 28: The process, moving up of your chest and then moving
• 4:46:06
  Speaker 28: down again.
• 4:46:19
  Speaker 10: Then allowed my hands to just massage gently and slide
• 4:46:25
  Speaker 10: down towards your stomach, starting in the middle of your chest,
• 4:46:35
  Speaker 10: and then gradually my head's moving apart and a massage
• 4:46:41
  Speaker 10: and sliding at the same time, moving down to just
• 4:46:51
  Speaker 10: below your red cage, moving down then messaging up a game,
• 4:47:09
  Speaker 10: giving your chest all your attention.
• 4:47:15
  Speaker 2: When it needs to feel completely relaxed, remembering.
• 4:47:29
  Speaker 10: That I'm also going to be focusing on your sides
• 4:47:32
  Speaker 10: as well, an area that really doesn't get much attention.
• 4:47:40
  Speaker 2: That feels really good when it's massaged.
• 4:47:49
  Speaker 10: Just stroking my hands down the sides of your body,
• 4:47:56
  Speaker 10: just below your arms, all the way down to your hips.
• 4:48:10
  Speaker 10: Now move into your stomach area. Can stand on one
• 4:48:16
  Speaker 10: side of you like I did when I did your
• 4:48:18
  Speaker 10: lower back. When you do a similar process of just
• 4:48:25
  Speaker 10: stretching the muscles from the side gently massagy from one
• 4:48:40
  Speaker 10: side to the next, move in the whole area from
• 4:48:49
  Speaker 10: blow your ribs all the way down to blow your
• 4:48:52
  Speaker 10: belly button.
• 4:49:00
  Speaker 2: And move around to the outside of you and repeat that.
• 4:49:11
  Speaker 10: Process of relaxing deeply, calmly. You feel the loose, You
• 4:49:24
  Speaker 10: feel free. There's something about having your stomach message. It's
• 4:49:32
  Speaker 10: different from any other parts because we do have a
• 4:49:38
  Speaker 10: tendency fold in different kind of stress in your stomach
• 4:49:45
  Speaker 10: that we may not be aware of. As an now
• 4:49:53
  Speaker 10: message your stomach the front of your stomach, they can
• 4:50:00
  Speaker 10: circles around your baby bottom and then going the other
• 4:50:11
  Speaker 10: way around. The gentleness and of freedom that comes from
• 4:50:23
  Speaker 10: feeling how you're feeling. There's a now move moved down
• 4:50:34
  Speaker 10: the tops of your thighs, muscles massage in them. I
• 4:50:42
  Speaker 10: can do this to your legs at the same time,
• 4:50:47
  Speaker 10: pressing down, massaging deeply those muscles in your thighs, the
• 4:50:56
  Speaker 10: front of your thighs, and moving down to your knees,
• 4:51:06
  Speaker 10: gently massaging your knees, Sliding down your shins, pressure on
• 4:51:19
  Speaker 10: either side of your shins gently, softly but firmly, moving
• 4:51:31
  Speaker 10: down to your ankles, stroking the tops of your feet,
• 4:51:46
  Speaker 10: and then with each foot in each hand, just gently
• 4:51:52
  Speaker 10: massaging the whole of the foot, the top up, the bottom,
• 4:52:01
  Speaker 10: your heel, your ankle, your toast, massaging every part of
• 4:52:10
  Speaker 10: your feet.
• 4:52:15
  Speaker 2: It feels so good. Just let go an enjoy the process.
• 4:52:27
  Speaker 2: Enjoy fear.
• 4:52:34
  Speaker 10: So deeply relaxed, so much comfort, so many feelings.
• 4:52:49
  Speaker 2: To come just from touching your skin.
• 4:53:02
  Speaker 10: And you can just lie there as long as.
• 4:53:08
  Speaker 2: You choose enjoy the fear of deep comfort getting massaged.
• 4:53:24
  Speaker 10: I mean, enjoy fearing deeps. And all we're gonna do
• 4:53:54
  Speaker 10: is blow out some candles. In your mind, there are
• 4:54:14
  Speaker 10: going to be a hundred candles, and you're going to
• 4:54:24
  Speaker 10: blow each one out individually, one by one, starting at
• 4:54:35
  Speaker 10: one hundred.
• 4:54:36
  Speaker 2: As I counted down on my way down to one
• 4:54:48
  Speaker 2: at least time, I say the number.
• 4:54:56
  Speaker 10: You can imagine that candle in front of you, and
• 4:55:03
  Speaker 10: I'd like you to actually physically gently blow that candle out,
• 4:55:19
  Speaker 10: just it's not big blows, just a gentleman, and that candle.
• 4:55:34
  Speaker 2: Will extinguish. And then I'll say the next number.
• 4:55:43
  Speaker 15: We moved down, then you just.
• 4:55:52
  Speaker 2: Plot that one out as well.
• 4:56:00
  Speaker 10: And as we move down the numbers, you'll find yourself
• 4:56:09
  Speaker 10: feeding more, more relaxed. If you need to sleep, you'll
• 4:56:19
  Speaker 10: also find yourself becoming incredibly tired.
• 4:56:26
  Speaker 2: Sleeping. In fact, you may struggle to blow out all
• 4:56:38
  Speaker 2: one hundred these candles.
• 4:56:49
  Speaker 10: As you feel.
• 4:56:54
  Speaker 2: More and more deeply relax more, more deep tied, and
• 4:57:22
  Speaker 2: the fur go down.
• 4:57:27
  Speaker 23: The more.
• 4:57:29
  Speaker 10: Your mind starts to drift, you may find the stop
• 4:57:43
  Speaker 10: listening to me little after a while. And even though
• 4:57:56
  Speaker 10: that maybe background sounds are you'll be aware of those
• 4:58:06
  Speaker 10: sounds at the moment.
• 4:58:16
  Speaker 2: Being may.
• 4:58:20
  Speaker 10: Start just.
• 4:58:25
  Speaker 2: Won't even notice them.
• 4:58:31
  Speaker 1: At all.
• 4:58:34
  Speaker 2: Because they're unimportant. Where I am.
• 4:58:47
  Speaker 10: Look at the sounds of the birds, Li's or Horrist
• 4:58:52
  Speaker 10: the pigeon who likes to say I know sometimes.
• 4:59:00
  Speaker 2: And there's your.
• 4:59:00
  Speaker 10: Play that goes by, maybe traffic and trains in the distance.
• 4:59:18
  Speaker 2: That see it is important.
• 4:59:22
  Speaker 10: Whatsoever or candles you blow out, the less important anything is,
• 4:59:42
  Speaker 10: or candles you blow out.
• 4:59:49
  Speaker 2: The fur seemed to move away, sounds, general date, days, stuff.
• 5:00:13
  Speaker 10: Seems to just bld for way.
• 5:00:20
  Speaker 2: On its side. She feel.
• 5:00:30
  Speaker 10: Calm with every can blow out? Did the next number?
• 5:00:56
  Speaker 10: Did you hear me say? And then reply that candle
• 5:01:06
  Speaker 10: helped too? Sosy so simple. I'm gonna start by introducing
• 5:01:39
  Speaker 10: the first candle some hundred, first candle Sis one hundred.
• 5:02:02
  Speaker 10: When you blow that cattle out, you'll find immediately a
• 5:02:17
  Speaker 10: slight change in how you feel, as well as a
• 5:02:31
  Speaker 10: real sense.
• 5:02:33
  Speaker 2: Of positivity crying within you.
• 5:02:45
  Speaker 10: Relax, a shdow, sleepiness, spending.
• 5:03:02
  Speaker 2: Starting one hundred.
• 5:03:15
  Speaker 26: A cap.
• 5:03:31
  Speaker 10: Nineteen nine and ninety eight.
• 5:04:21
  Speaker 2: L seven nis che che se.
• 5:07:51
  Speaker 10: Ninety eight no.
• 5:08:49
  Speaker 2: Eight eight eighty yes eighty five eight its.
• 5:13:50
  Speaker 20: Sud can't sety eight seventy seven, canned seventy six, candy
• 5:16:43
  Speaker 20: seventy five, candy seventy four, seventy three, candy seventy se
• 5:18:28
  Speaker 20: sete set and sixty nine candle sixty eight, candle sixty seven,
• 5:19:53
  Speaker 20: candle sixty five, country.
• 5:20:13
  Speaker 29: Sixty f K sixty four, kunt sixty sixty sixty one
• 5:22:00
  Speaker 29: sixty fifty fifty eight, fifty fifty six, candle, fifty five candle,
• 5:24:46
  Speaker 29: fifty four.
• 5:25:12
  Speaker 1: Fifty.
• 5:25:14
  Speaker 2: Three and fifty six sticks.
• 5:26:39
  Speaker 30: Stich fift two, fifty, foty nine.
• 5:28:43
  Speaker 2: Can fourteen eighties.
• 5:30:05
  Speaker 31: Forty six, fourty five, thirty.
• 5:34:02
  Speaker 10: Eight, thirty seven, thirty five, sat three.
• 5:37:15
  Speaker 27: Shot, Hi, what you think?
• 5:41:19
  Speaker 10: Wait seven gi, wity si wait five si, chimps wait six.
• 5:47:21
  Speaker 2: Three seven sixt shhhhhh nine sh can or.
• 6:00:44
  Speaker 10: Lego of all of those thoughts, worries, concerns about the past,
• 6:00:54
  Speaker 10: thoughts about the future, and even things you've been thinking
• 6:00:59
  Speaker 10: about today. Just let it all go.
• 6:01:05
  Speaker 2: Because none of.
• 6:01:06
  Speaker 10: It is useful in this moment.
• 6:01:13
  Speaker 2: This is your opportunity to just focus.
• 6:01:27
  Speaker 10: On feeling relaxed, allowing yourself to get in touch with
• 6:01:36
  Speaker 10: that natural.
• 6:01:39
  Speaker 2: Sense of peace.
• 6:01:45
  Speaker 10: That we all have within us. It's available for everyone.
• 6:01:51
  Speaker 10: It just sometimes takes a little bit of effort to
• 6:01:56
  Speaker 10: set up the right time and place in order for
• 6:02:03
  Speaker 10: you to just let go. Because when you do decide
• 6:02:12
  Speaker 10: to let go and relax, that's what your body starts
• 6:02:17
  Speaker 10: to do because you've chosen, You've chosen to just allow
• 6:02:28
  Speaker 10: your body to unwind, and your mind starts to slow.
• 6:02:33
  Speaker 2: Down, and it's a nice feeling.
• 6:02:40
  Speaker 10: It's a nice feeling at the beginning, just to know
• 6:02:44
  Speaker 10: that you have chosen to decide to relax deeply because
• 6:02:55
  Speaker 10: you've made that decision, your body or just follow suit,
• 6:03:04
  Speaker 10: because sometimes all the muscles in your body need is
• 6:03:09
  Speaker 10: just permission from you to relax, because so often we're busy,
• 6:03:18
  Speaker 10: we're going from here to there, we're walking around, and
• 6:03:23
  Speaker 10: we're doing stuff, and the body doesn't have any time
• 6:03:31
  Speaker 10: space to really relax deeply. So it kind of waits
• 6:03:39
  Speaker 10: for you to lead the way, waits for your.
• 6:03:44
  Speaker 2: Permission, and when you do give your permission, you.
• 6:03:55
  Speaker 10: Give the say. So when you say okay, it's time.
• 6:04:02
  Speaker 2: For your body.
• 6:04:04
  Speaker 10: To let go completely relax totally, your body just follows
• 6:04:16
  Speaker 10: something like a breath of relief. Are relax have feeling
• 6:04:27
  Speaker 10: at the end of a day of very physical day
• 6:04:31
  Speaker 10: that you may experience in the past, but you get
• 6:04:35
  Speaker 10: home and you just sit down in a chair, maybe
• 6:04:38
  Speaker 10: you kick your shoes off, and.
• 6:04:42
  Speaker 2: Feels so nice no that you don't have to get
• 6:04:47
  Speaker 2: up again for a little while at least if you choose,
• 6:04:52
  Speaker 2: you can just sit there for maybe an hour to.
• 6:04:57
  Speaker 10: Feels bless all and just by sitting down like that
• 6:05:10
  Speaker 10: your body knows that it's time to relax. Your body
• 6:05:15
  Speaker 10: has been given permission from you. Because it's a mindset.
• 6:05:22
  Speaker 10: In your mind, you're prepared to let go of everything
• 6:05:33
  Speaker 10: and just completely allow all the stress of your body
• 6:05:42
  Speaker 10: to evaporate.
• 6:05:47
  Speaker 2: An intensions can just gradually vanish. It's all.
• 6:06:00
  Speaker 10: It's like magic, really, because that sense of relaxation in
• 6:06:11
  Speaker 10: your body, it's a very natural state. It's not something unusual.
• 6:06:19
  Speaker 10: It may feel unusual when you first start to relax.
• 6:06:23
  Speaker 2: You if you haven't really spent a lot of.
• 6:06:27
  Speaker 10: Time focusing and giving yourself this space to let go
• 6:06:32
  Speaker 10: completely and relax, they seem most stalien, but it isn't.
• 6:06:40
  Speaker 10: It's actually the most natural thing in the world to
• 6:06:46
  Speaker 10: lego completely, to relax totally, the most natural thing in
• 6:06:57
  Speaker 10: the world to allow yourself to feel really calm in
• 6:07:09
  Speaker 10: your mind. And it is almost like a literal unwinding.
• 6:07:20
  Speaker 10: It's like you press a button and all the tension
• 6:07:26
  Speaker 10: just releases. It's like a wheel, like a cog by
• 6:07:33
  Speaker 10: the inside of a clock, just unwinding. And he's watched
• 6:07:37
  Speaker 10: I could see that the little wind up, not that
• 6:07:41
  Speaker 10: it's used, just going the opposite way.
• 6:07:45
  Speaker 2: The energy is to wind up and the energy that.
• 6:07:52
  Speaker 10: Fremetic stress for energy gradually winding down, losing its power,
• 6:08:03
  Speaker 10: losing its strength. There's a sense of relaxation become stronger
• 6:08:12
  Speaker 10: and deeper, and you may find the relaxed you feel,
• 6:08:25
  Speaker 10: your mind starts to wonder.
• 6:08:30
  Speaker 2: Maybe you.
• 6:08:34
  Speaker 10: Seem to stop listening to me for a while, your
• 6:08:38
  Speaker 10: mind goes somewhere else, and you realize you're listening to
• 6:08:44
  Speaker 10: me again, and that's just your mind to drifted to sleep,
• 6:08:54
  Speaker 10: which is quite natural, because sometimes when stressed tents, we
• 6:09:06
  Speaker 10: manage to be aware of what we need we physically
• 6:09:11
  Speaker 10: emotionally need in this moment. But when you allow your
• 6:09:22
  Speaker 10: body and mind to relax completely, you let go all thoughts, concerns, worries, ideas,
• 6:09:35
  Speaker 10: all them go, allow them to drop into the floor.
• 6:09:45
  Speaker 2: You start to.
• 6:09:48
  Speaker 10: Get in touch with the feelings of such relaxation. Feel
• 6:10:00
  Speaker 10: that's so nice to be in touch, the calmness of
• 6:10:08
  Speaker 10: the different body parts as they become looser and looser,
• 6:10:21
  Speaker 10: beven you, breathing seems easier and more natural, efftless, as
• 6:10:33
  Speaker 10: I call it inter story of mouthful note into your aluce.
• 6:10:42
  Speaker 2: Breathing in.
• 6:10:44
  Speaker 10: The comforts and relaxation, and then just breathing out any
• 6:10:52
  Speaker 10: excess remain intentional stress from every part.
• 6:10:59
  Speaker 23: Of body.
• 6:11:01
  Speaker 10: And mind.
• 6:11:06
  Speaker 2: As you start to focus on your mind, maybe you
• 6:11:11
  Speaker 2: existed things.
• 6:11:15
  Speaker 10: Come to a standstill, maybe just much much lower than before,
• 6:11:26
  Speaker 10: because your mind is not really needed when listening to
• 6:11:33
  Speaker 10: my voice, which allows your mind to relax just as
• 6:11:43
  Speaker 10: deep as your body. That's syncreticity between the relaxation of
• 6:11:54
  Speaker 10: your body relaxation shop of your mind.
• 6:12:04
  Speaker 2: Let you know that.
• 6:12:07
  Speaker 10: Feeling completely calm, leaves relaxed is a great healing experience
• 6:12:27
  Speaker 10: has so many positive benefits.
• 6:12:37
  Speaker 2: For your body, mind, and your life.
• 6:12:43
  Speaker 10: To be able to let go everything and to relax completely,
• 6:12:54
  Speaker 10: you know, all parts of everbody and mind. Even your
• 6:13:02
  Speaker 10: body arised, Your muscle surrised, he the skin.
• 6:13:19
  Speaker 2: That covers your body.
• 6:13:24
  Speaker 10: Is relaxed. Every hair.
• 6:13:34
  Speaker 5: You have.
• 6:13:37
  Speaker 10: Also deeply rised, and your brain really starts to feel
• 6:13:55
  Speaker 10: the benefits.
• 6:13:58
  Speaker 2: With this.
• 6:14:01
  Speaker 10: Relaxation. Let's you focus the side of your scalp where
• 6:14:13
  Speaker 10: your brain is. You can start to realize and mactice
• 6:14:21
  Speaker 10: the benefits your brain reas in.
• 6:14:32
  Speaker 2: Inacial brain.
• 6:14:35
  Speaker 10: Continues to react, sends those messages to arrest the body
• 6:14:49
  Speaker 10: to ride.
• 6:14:51
  Speaker 2: To reas.
• 6:15:00
  Speaker 10: Deeply relaxity more completely pa letting of any remain thoughts
• 6:15:21
  Speaker 10: of concerns, allow just to drop to the floor because
• 6:15:31
  Speaker 10: they are not necessary in this moment, this moments of
• 6:15:40
  Speaker 10: deep reaxation and calmness, feeling green with deep, concentrated even calming.
• 6:16:11
  Speaker 2: Relaxing every point to your brain fathing so and comfortable,
• 6:16:33
  Speaker 2: so relaxed and be so.
• 6:16:41
  Speaker 10: Your brain feels.
• 6:16:45
  Speaker 2: Sun light.
• 6:16:48
  Speaker 10: That's so healthy, that sense of deep deep comfort.
• 6:17:00
  Speaker 15: He does allow you.
• 6:17:07
  Speaker 10: To enjoy those ever increase in sensations of comfort, that
• 6:17:18
  Speaker 10: is spreading throughout your body, relaxing each and every muscle
• 6:17:32
  Speaker 10: of your body, deeper, deeper, much deeper than before, much countifort,
• 6:18:02
  Speaker 10: spreading through your body mind.
• 6:18:10
  Speaker 16: Be so.
• 6:18:14
  Speaker 2: Peaceful, calm, so the peaceful.
• 6:18:29
  Speaker 10: Repot of your body, let it go, everything and everything
• 6:18:48
  Speaker 10: so peaceful, calm, so relax.
• 6:19:02
  Speaker 2: Every second.
• 6:19:05
  Speaker 10: The possis.
• 6:19:10
  Speaker 2: Film d.
• 6:19:15
  Speaker 15: D path.
• 6:19:18
  Speaker 2: Las d PA and g las ca.
• 6:19:37
  Speaker 10: Sircond bs F so very bad built to tics such
• 6:20:00
  Speaker 10: peace and comfort.
• 6:20:07
  Speaker 32: All the time.
• 6:20:11
  Speaker 10: Such peace and comfort spread through your body, your mind deeper, deeper,
• 6:20:30
  Speaker 10: such comfort spreading and sinking deeper to be a remuso body.
• 6:20:47
  Speaker 21: Sully feel.
• 6:20:51
  Speaker 10: Amazing, so relaxed, so peaceful, so relers.
• 6:21:11
  Speaker 27: And peace.
• 6:21:16
  Speaker 2: Letting go.
• 6:21:26
  Speaker 10: And do a body scan, focusing on firstly how you
• 6:21:33
  Speaker 10: feel in your body, not trying to change how you feel,
• 6:21:39
  Speaker 10: not trying to relax, not trying to move away from
• 6:21:44
  Speaker 10: any discomfort or stress or a tension, just accepting, observing
• 6:21:53
  Speaker 10: and accepting how you feel in the different parts of
• 6:21:57
  Speaker 10: your body, Just allowing yourself to be exactly as you are,
• 6:22:08
  Speaker 10: to notice to get in touch.
• 6:22:15
  Speaker 2: With how you actually feel in this moment. Start off.
• 6:22:26
  Speaker 10: By focusing on your hands. Just be aware of your hands.
• 6:22:40
  Speaker 10: Like you to move your hands around, Just maybe move
• 6:22:45
  Speaker 10: your fingers a little bit. I've been in closer your
• 6:22:51
  Speaker 10: hands very gently, just so th you can get in
• 6:22:58
  Speaker 10: touch with how your hands and your fingers fell, very
• 6:23:12
  Speaker 10: very slow movements. Focusing now on your feet, if you
• 6:23:30
  Speaker 10: can just do kind of an equivalent with your feet
• 6:23:35
  Speaker 10: you've just done with your hands. Maybe turn in your ankles,
• 6:23:44
  Speaker 10: leving your feet around, moving your toes gently, very very gently,
• 6:23:56
  Speaker 10: and very slowly, noticing the hell your feet feel in
• 6:24:08
  Speaker 10: this moment. Focusing now and your eyes.
• 6:24:20
  Speaker 2: I'd like you to just.
• 6:24:23
  Speaker 10: Focus on your eyelids. Maybe you can open and close
• 6:24:29
  Speaker 10: your eyes a couple of times to really get in touch.
• 6:24:34
  Speaker 10: With how you feel when you do close your eyes.
• 6:24:40
  Speaker 10: The muscle changes in your eyes when you do close them.
• 6:24:49
  Speaker 10: Maybe you're raising your eyebrows. It stretches the tops of
• 6:24:55
  Speaker 10: your eyes, perhaps in your eyes, scrunching up your eyes.
• 6:25:07
  Speaker 2: Just so you can really get in touch all aspects
• 6:25:15
  Speaker 2: of how your eyes fell.
• 6:25:23
  Speaker 10: Right now, now focusing on your thighs, then it just
• 6:25:39
  Speaker 10: starts you to gently tense your thighs, just very very gently,
• 6:25:49
  Speaker 10: just enough to.
• 6:25:51
  Speaker 2: See you can become more achuned to the physical sensation.
• 6:26:05
  Speaker 10: Of your upper legs, the front of your thighs, and
• 6:26:10
  Speaker 10: the backs of your thine noticing and observing how your
• 6:26:24
  Speaker 10: thighs feel. Right now, moving your focus.
• 6:26:38
  Speaker 2: To the back of your neck, just noticing the back
• 6:26:45
  Speaker 2: of your neck.
• 6:26:47
  Speaker 10: The muscles, of course, they lead to the side of
• 6:26:52
  Speaker 10: your neck. They also lead to the top of your back,
• 6:26:59
  Speaker 10: which lead to your shoulders. So as you focus on
• 6:27:05
  Speaker 10: the back of your neck, maybe you can move your
• 6:27:11
  Speaker 10: head gently upwards as if you're looking up, maybe moving
• 6:27:19
  Speaker 10: your head down as if you're looking down. Perhaps moving
• 6:27:27
  Speaker 10: your head side to side, right left by very slowly,
• 6:27:40
  Speaker 10: very gently. I'm not trying to force anything.
• 6:27:48
  Speaker 2: It has to be very very gentle.
• 6:27:55
  Speaker 26: Just so you can.
• 6:27:59
  Speaker 2: Be you are.
• 6:28:02
  Speaker 10: In touch with the feelings, with the sensations, the physical
• 6:28:13
  Speaker 10: sensations of how back of your neck feels right now.
• 6:28:30
  Speaker 2: As we.
• 6:28:32
  Speaker 10: Now focus on the tops of your arms, the parts
• 6:28:41
  Speaker 10: where your biceps and dry SIPs are between your elbow
• 6:28:46
  Speaker 10: and your shoulders. To focus on those parts, the tops
• 6:28:54
  Speaker 10: of your arms, you may like to just tense but
• 6:29:03
  Speaker 10: very very gently.
• 6:29:08
  Speaker 15: And slowly, so.
• 6:29:11
  Speaker 10: You're straining or putting any pressure whatsoever on your arms.
• 6:29:24
  Speaker 10: It's just slowly a can gain more of a sense
• 6:29:31
  Speaker 10: of how your uper arts.
• 6:29:37
  Speaker 2: Of feeling.
• 6:29:41
  Speaker 10: In this moment, just noticing as you gently, very gently
• 6:29:54
  Speaker 10: and slowly.
• 6:29:57
  Speaker 2: Tightening the muscles and they're like.
• 6:30:05
  Speaker 16: I just.
• 6:30:08
  Speaker 10: Our tops of your arms feel.
• 6:30:13
  Speaker 15: Right now.
• 6:30:23
  Speaker 10: Our focus when your stomach, the area the lower captain
• 6:30:34
  Speaker 10: area below your pal button, living all the way down
• 6:30:43
  Speaker 10: to your hips, just above your grind. Maybe I got
• 6:30:54
  Speaker 10: to dance these muscles in the area very very champlain.
• 6:31:07
  Speaker 2: And slowly.
• 6:31:14
  Speaker 10: If that's a difficult thing to do, maybe you can
• 6:31:19
  Speaker 10: just move your body, pushing your stomach up, maybe move
• 6:31:29
  Speaker 10: a little bit of a side lease no hips, just so.
• 6:31:37
  Speaker 2: Get in hell your lower up to an area.
• 6:31:50
  Speaker 10: Is feeling.
• 6:31:54
  Speaker 15: In this moment.
• 6:32:02
  Speaker 2: Just not to send the physical.
• 6:32:07
  Speaker 10: Sensations real lower abdomen.
• 6:32:24
  Speaker 2: As, your attention.
• 6:32:30
  Speaker 10: To your mouth, not to sit in your lips, the
• 6:32:40
  Speaker 10: inside your mouth, the teeth who guns in your tongue,
• 6:32:58
  Speaker 10: just not.
• 6:32:59
  Speaker 2: To send.
• 6:33:01
  Speaker 10: Have your tongue and your mouth feels.
• 6:33:07
  Speaker 16: It.
• 6:33:07
  Speaker 10: May help by moving your tongue around your mouth, living
• 6:33:16
  Speaker 10: into your left.
• 6:33:19
  Speaker 2: Maybe pressing it gently against.
• 6:33:23
  Speaker 10: The side of your mouth, and then to the right,
• 6:33:29
  Speaker 10: gently to the side of your mouth, perhaps pressing up
• 6:33:37
  Speaker 10: against it the top of your mouth, and then down
• 6:33:42
  Speaker 10: gently against the bottom of your mouth, always very slowly.
• 6:33:55
  Speaker 2: And a very very chat.
• 6:34:05
  Speaker 10: So you can't be aware how you feel in your
• 6:34:21
  Speaker 10: mouth area.
• 6:34:33
  Speaker 2: Now have to focus on your wrists and I ask
• 6:34:54
  Speaker 2: you to maybe just Rotta can wrists.
• 6:35:02
  Speaker 10: With your hands in a circular motion very gently and slowly,
• 6:35:16
  Speaker 10: just slowly again, feel the sensations that you are currently
• 6:35:37
  Speaker 10: experiences in your wrists. Perhaps smooth in your hands up
• 6:35:52
  Speaker 10: and down.
• 6:35:56
  Speaker 2: Again, very.
• 6:36:00
  Speaker 10: Very check Srry Chanson start trips lower back.
• 6:36:53
  Speaker 2: A back parts, just a bow of your hips.
• 6:37:03
  Speaker 10: Where your coxics are the whole area which also really
• 6:37:16
  Speaker 10: does include the side of your body, because those muscles
• 6:37:23
  Speaker 10: are very much connected as those muscles also move into
• 6:37:34
  Speaker 10: your hyperia, connecting too your buttocks, sides of your apps
• 6:37:52
  Speaker 10: and if you're physically able to do so, very gently,
• 6:38:04
  Speaker 10: just your body and slightly, very slowly.
• 6:38:17
  Speaker 2: Some side to side, just enough to engage.
• 6:38:35
  Speaker 10: How you feel your low back, perhaps sickly, with your
• 6:38:53
  Speaker 10: heads gently.
• 6:38:56
  Speaker 2: Up and down.
• 6:39:01
  Speaker 10: Gently and slightly.
• 6:39:07
  Speaker 2: In order to the touch with physical sensations of your
• 6:39:21
  Speaker 2: love back between your attension.
• 6:39:50
  Speaker 10: To your Joe.
• 6:39:54
  Speaker 2: An area of fution, O my help to the where
• 6:40:01
  Speaker 2: your ears are your jaw. You jest.
• 6:40:19
  Speaker 10: It's okay to do sid gently open your mouth wide,
• 6:40:30
  Speaker 10: I stretching just very.
• 6:40:34
  Speaker 2: Jently and.
• 6:40:38
  Speaker 10: Slowly open in your mouth, having close in your mouth.
• 6:40:49
  Speaker 2: Very gently and slowly eight touch.
• 6:41:16
  Speaker 10: Joe Fans.
• 6:41:48
  Speaker 2: SA chest.
• 6:42:03
  Speaker 10: Don't need to do anything to move your chest because
• 6:42:10
  Speaker 10: it moves every time we pray. It moves supery gently
• 6:42:24
  Speaker 10: and supperly automatically with each bread you takes. You focus
• 6:42:42
  Speaker 10: on your chest feels when you pray. Leave in your
• 6:43:29
  Speaker 10: focus to your forearms. John Albis, maybe a want say
• 6:43:47
  Speaker 10: very checkly it tains the muscles.
• 6:43:57
  Speaker 15: In your farms.
• 6:44:02
  Speaker 2: I need to.
• 6:44:04
  Speaker 10: Fill it words as well, y gently and spuly, jack
• 6:44:36
  Speaker 10: gy and softly.
• 6:44:45
  Speaker 2: Sad form dilpons focus.
• 6:45:23
  Speaker 10: The rest of your bank of upper bank.
• 6:45:34
  Speaker 2: And the middle.
• 6:45:37
  Speaker 10: The middle band. Again, this part of your bodys goose
• 6:46:00
  Speaker 10: every time.
• 6:46:02
  Speaker 2: Cry when you're like to sund, usually by should stir.
• 6:46:21
  Speaker 10: Of back in the mid or a back. He can
• 6:46:28
  Speaker 10: really fill.
• 6:46:32
  Speaker 2: That chant and remount new focus into area. But eks.
• 6:47:36
  Speaker 10: Cry that muscles d badis in the mid section de
• 6:48:13
  Speaker 10: side de sund how my hips fail right now? He can.
• 6:48:36
  Speaker 2: Very very gently in my hips maybe side to side.
• 6:48:51
  Speaker 10: And gently hint. Everything starts to slow down, including.
• 6:49:56
  Speaker 2: The thoughts in your mind.
• 6:50:00
  Speaker 10: And your mind itself just starts to gradually. It doesn't
• 6:50:10
  Speaker 10: have to be instant, but just gradually starting too. It's
• 6:50:18
  Speaker 10: almost like time is storing chin. It's a slower pace
• 6:50:30
  Speaker 10: to maybe what you're used to in your day to
• 6:50:35
  Speaker 10: day life. It's a slower movement of energy, very small
• 6:51:02
  Speaker 10: movements which make up the larger movements, which is always
• 6:51:10
  Speaker 10: the case. Now when you move your hand, it might
• 6:51:18
  Speaker 10: seem like it's one movement, but it's lots of minute
• 6:51:22
  Speaker 10: different muscles moving in accordance with each other. And what
• 6:51:34
  Speaker 10: happens in this space that we're sharing is we move from.
• 6:51:49
  Speaker 2: That big.
• 6:51:57
  Speaker 10: Movement into those smaller movements. Starting to focus on how
• 6:52:14
  Speaker 10: your body feels, not just as a whole, not just oh,
• 6:52:21
  Speaker 10: i'm feeling this way. I'm feeling stressed or tense, or
• 6:52:26
  Speaker 10: I'm feeling relaxed and calm. I'm feeling this way, I'm
• 6:52:31
  Speaker 10: feeling that way. Starting to notice that your body begins
• 6:52:43
  Speaker 10: to present to you.
• 6:52:47
  Speaker 2: Small feelings.
• 6:52:51
  Speaker 10: Around your body, small physical sensations in your legs, whether
• 6:53:09
  Speaker 10: pleasurable or not. Maybe resisting the temptation to label them
• 6:53:24
  Speaker 10: or to judge them those feelings, just thinking them, thinking
• 6:53:32
  Speaker 10: about them is just being neutral, just feelings, not being
• 6:53:46
  Speaker 10: particularly concerned, just noticing what your body.
• 6:53:56
  Speaker 2: Is telling you.
• 6:54:04
  Speaker 10: Feelings in your arms, instead of feeling the hole of
• 6:54:11
  Speaker 10: the arm, maybe.
• 6:54:13
  Speaker 2: Notice those.
• 6:54:16
  Speaker 10: Individual feelings, all those different muscles and the skin, the
• 6:54:30
  Speaker 10: hairs of your arms, all the internal parts of your arms,
• 6:54:37
  Speaker 10: the veins, the bones, Just being aware of maybe your
• 6:54:56
  Speaker 10: elbow on your right arm has a certain feeling. Maybe
• 6:55:05
  Speaker 10: your left wrist.
• 6:55:08
  Speaker 2: Also has.
• 6:55:12
  Speaker 10: Its own individual physical sensation. What about your forearm or
• 6:55:33
  Speaker 10: your right arm, your right forearm. There may not be
• 6:55:45
  Speaker 10: any particular feeling that you could even give a name to,
• 6:55:57
  Speaker 10: may not feel like anything other than just a feeling.
• 6:56:02
  Speaker 10: You know it's there. The feelings in your shoulders, perhaps
• 6:56:14
  Speaker 10: your shoulders when you think about them, kind of almost
• 6:56:18
  Speaker 10: like they're the same, you know, the same feeling.
• 6:56:24
  Speaker 2: Almost like you both of your shoulders are just one thing.
• 6:56:29
  Speaker 15: Of course they're not.
• 6:56:39
  Speaker 10: And when you focus on your left shoulder and then
• 6:56:44
  Speaker 10: on your right shoulder, maybe find that you move the
• 6:56:51
  Speaker 10: muscles a little bit, maybe tense the muscles gently, noticing.
• 6:57:03
  Speaker 2: The difference in each shoulder.
• 6:57:20
  Speaker 10: Your lower back, the left side of your lower back
• 6:57:36
  Speaker 10: and the right side of your lower back of course
• 6:57:48
  Speaker 10: that connection to your buttocks and to your hips, and
• 6:58:00
  Speaker 10: also moving up into the middle of your back. And
• 6:58:13
  Speaker 10: sometimes like right now, actually I want to focus on
• 6:58:18
  Speaker 10: their part. When I focused on my buttocks and then
• 6:58:23
  Speaker 10: I focused on the middle of my back, I almost
• 6:58:28
  Speaker 10: felt like the muscles in my lower back were being
• 6:58:31
  Speaker 10: stretched very gently, just stretched a little bit. Even though
• 6:58:42
  Speaker 10: I wasn't doing anything to try to stretch.
• 6:58:50
  Speaker 2: Your lower back, it just seemed to happen.
• 6:58:54
  Speaker 10: The feeling of.
• 6:58:58
  Speaker 2: Very leap stretching your lower back.
• 6:59:11
  Speaker 10: Comes along. I have feeling in your chest, just noticing
• 6:59:36
  Speaker 10: what sensations you are experiencing in your chest right now,
• 6:59:58
  Speaker 10: And there's so much of the chest. Of course, there's
• 7:00:01
  Speaker 10: the collar bone leading to the chest.
• 7:00:04
  Speaker 2: You've got the.
• 7:00:05
  Speaker 10: Chest bone, You've got the muscles.
• 7:00:13
  Speaker 2: In your chest. Of course, if you're female, there's possibly
• 7:00:20
  Speaker 2: the breasts.
• 7:00:22
  Speaker 10: If you're male, you've got the different well why not
• 7:00:30
  Speaker 10: that different these days, But.
• 7:00:34
  Speaker 15: There may be more.
• 7:00:36
  Speaker 10: Muscles at the top of the chest, but at the
• 7:00:43
  Speaker 10: side underneath it's pretty much the same.
• 7:00:47
  Speaker 2: Whether you're a man or a woman.
• 7:00:49
  Speaker 10: There's muscles there, muscles that stretch out to your back
• 7:00:56
  Speaker 10: as well as breast tissue stretches and who's into your
• 7:01:00
  Speaker 10: back to just being aware of your chest, being with
• 7:01:24
  Speaker 10: whatever feeling there is in your chest. And when I
• 7:01:44
  Speaker 10: noticed I focus on my chest, I feel it in
• 7:01:52
  Speaker 10: my back and my upper back. I mean, I guess
• 7:01:56
  Speaker 10: the obvious reason would be because you know, I agree
• 7:02:00
  Speaker 10: it in and it stretches my chest and my back.
• 7:02:11
  Speaker 2: At the same time.
• 7:02:19
  Speaker 10: It feels.
• 7:02:23
  Speaker 2: It feels okay, it doesn't feel a little bit of
• 7:02:35
  Speaker 2: pain in my right.
• 7:02:38
  Speaker 10: Chest a little bit not pain, but little discomfort, maybe.
• 7:02:46
  Speaker 2: Stiffness possibly, I don't know. Notice my shoulders also wanting to.
• 7:02:59
  Speaker 10: Flex for some reason. I think that's probably part of
• 7:03:04
  Speaker 10: my other back. That connection between my shoulders and my
• 7:03:12
  Speaker 10: other back because I can move my shoulders and stretch
• 7:03:18
  Speaker 10: the muscles in my back, moving the shoulders backwards up,
• 7:03:27
  Speaker 10: which then moves to I think it's the scapulous.
• 7:03:33
  Speaker 2: In your back. It feels quite nice.
• 7:03:45
  Speaker 10: Actually, a good thing about this is you can, if
• 7:03:54
  Speaker 10: you want to, you can just flex or stimulate the
• 7:04:07
  Speaker 10: various muscles in your body gently in order to get
• 7:04:15
  Speaker 10: more of a sense of how they feel. And when
• 7:04:25
  Speaker 10: you're relaxing, you do tense and muscle, then you let
• 7:04:35
  Speaker 10: it go and let it relax.
• 7:04:38
  Speaker 2: It relaxes.
• 7:04:41
  Speaker 10: Way more than it would normally. Then you have to feel.
• 7:04:54
  Speaker 2: That you're able to do that. There's no point in
• 7:04:57
  Speaker 2: doing it if there's a an issue.
• 7:05:02
  Speaker 10: With the per part of your body. You need to
• 7:05:08
  Speaker 10: be gentle with yourself at all times when relax in deeply.
• 7:05:21
  Speaker 2: It's I important to be kind to yourself.
• 7:05:36
  Speaker 10: As you notice your mind, How much has your mind
• 7:05:44
  Speaker 10: slowed down since we started this recording?
• 7:06:07
  Speaker 2: How came.
• 7:06:12
  Speaker 10: And peaceful is your mind right now with nothing to
• 7:06:23
  Speaker 10: think about and just my voice to listen to? Because
• 7:06:33
  Speaker 10: you know the intention behind this recording, this relaxation at
• 7:06:44
  Speaker 10: the very least, for you to feel more relaxed at
• 7:06:51
  Speaker 10: the end of the recording than you did at the beginning.
• 7:06:59
  Speaker 10: At the very least, your mind to slow down because
• 7:07:11
  Speaker 10: your body continues to relax, because that's what you want
• 7:07:27
  Speaker 10: to happen. That's what you expect.
• 7:07:38
  Speaker 26: To happen.
• 7:07:45
  Speaker 10: For relaxation, to fill your body, maybe calm your mind
• 7:08:05
  Speaker 10: to the point of boredom when you start maybe to
• 7:08:18
  Speaker 10: drift away. Drifting it's almost as.
• 7:08:55
  Speaker 2: If you're.
• 7:08:58
  Speaker 10: Move ever away from your body in your mind, just
• 7:09:07
  Speaker 10: leaving them there. Kind of liking it an escape pod
• 7:09:20
  Speaker 10: and a spaceship, a movie, a space movie, you know
• 7:09:24
  Speaker 10: when it gets a little part in it.
• 7:09:27
  Speaker 2: Since the month.
• 7:09:30
  Speaker 10: Far away from the spaceship, save the dream.
• 7:09:52
  Speaker 2: And continue to re a pace.
• 7:11:25
  Speaker 10: And the peace.
• 7:11:47
  Speaker 2: And focusing on that.
• 7:11:51
  Speaker 10: Fee of those individually, all parts of your body that
• 7:12:06
  Speaker 10: relaxing one by one.
• 7:12:17
  Speaker 2: You may.
• 7:12:20
  Speaker 10: Find that.
• 7:12:25
  Speaker 2: Every now and then.
• 7:12:29
  Speaker 10: He realized that you weren't listening to my voice. It
• 7:12:40
  Speaker 10: gives your mind started to imagine something different, maybe started
• 7:12:52
  Speaker 10: to almost move into some kind of a dream state.
• 7:13:05
  Speaker 10: And then you become aware of my voice again.
• 7:13:11
  Speaker 2: And even though you may.
• 7:13:16
  Speaker 10: Want to focus on my voice, you may also wish
• 7:13:21
  Speaker 10: to allow your mind to just drift naturally into that
• 7:13:35
  Speaker 10: space and comfort and safety as you feel or comfort
• 7:13:59
  Speaker 10: spreading through your body like a warm blanket.
• 7:14:09
  Speaker 2: Covering you.
• 7:14:12
  Speaker 10: Champlain, keeping your body at just the perfect temperature.
• 7:14:34
  Speaker 2: And even if you can hear background sounds, they just
• 7:14:46
  Speaker 2: don't seem to matter anymore. There's that sense of.
• 7:15:00
  Speaker 10: Peace spreads through your mind like a gentle breeze, yes,
• 7:15:16
  Speaker 10: strong enough to blow away all negativity, strong enough to
• 7:15:32
  Speaker 10: remove from your mind any anxiety or stress that was
• 7:15:43
  Speaker 10: there before, and blow away any other thoughts or feelings that.
• 7:16:01
  Speaker 2: Just don't fit with the sense.
• 7:16:17
  Speaker 10: Relaxation. That it's filly your body and your mind. Unless
• 7:16:48
  Speaker 10: you focus on your mind and count down from ten
• 7:16:55
  Speaker 10: down to one. With each number you hear, your mind
• 7:17:07
  Speaker 10: become slightly relaxed, just just slightly. From ten down to nine,
• 7:17:35
  Speaker 10: just a slime moment. Nine down to eight, just another
• 7:17:44
  Speaker 10: school change in how you feel. Eight down to seven
• 7:18:02
  Speaker 10: feelings is a gap, almost like a gap that starts
• 7:18:08
  Speaker 10: to get wider, the gap between those feelings that you
• 7:18:18
  Speaker 10: used to have in your mind compared to the feelings
• 7:18:25
  Speaker 10: you have that growing now, feelings of comfort and security
• 7:18:33
  Speaker 10: and confidence, and the gap become the wider, made down.
• 7:18:44
  Speaker 2: To seven, seven, down to six.
• 7:18:50
  Speaker 10: When you get to five, your mind will start to
• 7:18:57
  Speaker 10: have a certain physics, a cool sensation. It's like there's
• 7:19:08
  Speaker 10: a magnet outside of your head sucking the tension and
• 7:19:15
  Speaker 10: stress and any remaining feelings that you don't want, sucking
• 7:19:23
  Speaker 10: them out through your skull, and a down to form.
• 7:19:34
  Speaker 2: You can start to really experience that sense of.
• 7:19:41
  Speaker 10: Not just emptiness, but space, a place full of fresh air,
• 7:19:57
  Speaker 10: place where you can stretch. It's almost as if you
• 7:20:04
  Speaker 10: go down to four and three, your mind is expanding
• 7:20:09
  Speaker 10: with this sense.
• 7:20:14
  Speaker 2: Of peace.
• 7:20:17
  Speaker 10: And tranquility growing as it moved down to When you
• 7:20:27
  Speaker 10: get to one, mind just feels exactly how you want
• 7:20:38
  Speaker 10: to feel, almost.
• 7:20:45
  Speaker 2: Perfect fear, then maybe a sensation that you like to keep.
• 7:21:03
  Speaker 10: A place that's safe, where nothing can affect you at all,
• 7:21:26
  Speaker 10: and you can stay in that that space of comfort
• 7:21:31
  Speaker 10: and confidence, confident in your own ability to create this
• 7:21:41
  Speaker 10: space and this fear and comfort within your own mind.
• 7:21:49
  Speaker 2: Just by counting ten down to one. And this is
• 7:21:59
  Speaker 2: something that you can do yourself.
• 7:22:03
  Speaker 10: When you're on your own, a time when you can
• 7:22:10
  Speaker 10: maybe sit down, maybe just for a few minutes, close
• 7:22:18
  Speaker 10: your eyes. It just counts slowly from ten down to
• 7:22:29
  Speaker 10: one and the experience these feelings in your mind. And
• 7:22:47
  Speaker 10: when you feel that way in your mind, your body
• 7:22:54
  Speaker 10: copies your mind and then feeling it's spread through your
• 7:23:07
  Speaker 10: spine and your nervous system into every part of your body,
• 7:23:16
  Speaker 10: travels through your blood stream, heathing and relaxing every article
• 7:23:30
  Speaker 10: of your existence. And we can practice this a few
• 7:23:48
  Speaker 10: times before the end of the recording, and then you
• 7:23:56
  Speaker 10: can practice.
• 7:23:58
  Speaker 2: On your own. And each time you count from ten
• 7:24:05
  Speaker 2: about one.
• 7:24:10
  Speaker 10: The feelings of comforts and calmness and deep, deep relaxation
• 7:24:21
  Speaker 10: becomes stronger, deeper, feely your mind, your brain with these
• 7:24:39
  Speaker 10: positive chemicals spread through your body, relaxing you so quickly,
• 7:24:52
  Speaker 10: relaxing your whole body and mind.
• 7:24:58
  Speaker 2: So very, very easily, just by counting ten down to one.
• 7:25:17
  Speaker 2: So we're gonna do now. I'm gonna count from ten
• 7:25:21
  Speaker 2: down to one.
• 7:25:23
  Speaker 10: I'd like you to repeat the number after me. So
• 7:25:27
  Speaker 10: when I say ten, you can just repeat to yourself.
• 7:25:36
  Speaker 2: Ten.
• 7:25:42
  Speaker 10: Just notice, be aware of how you feel in your
• 7:25:51
  Speaker 10: mind and your body. Then when I say nine, you
• 7:26:01
  Speaker 10: can repeat to your son. Nine became noticing increase in
• 7:26:17
  Speaker 10: comfort and calmness in your mind and in your body.
• 7:26:31
  Speaker 10: The same when the same eight. We's say seven, six,
• 7:26:43
  Speaker 10: let's say five four, when I's say three.
• 7:26:57
  Speaker 2: Two.
• 7:27:02
  Speaker 10: Lastly you want to say one? Can you be that number?
• 7:27:15
  Speaker 10: And of course when you do this on your own
• 7:27:21
  Speaker 10: without listening to me, you can say the numbers or
• 7:27:26
  Speaker 10: whatever speed that you feel is necessary for you, so
• 7:27:36
  Speaker 10: you can adapt. So you feel you want to say
• 7:27:42
  Speaker 10: the numbers ten down to one faster than I do,
• 7:27:50
  Speaker 10: then you go ahead and do that. Or if you
• 7:27:52
  Speaker 10: feel when you do it yourself that.
• 7:27:56
  Speaker 2: You'd like to have more.
• 7:28:00
  Speaker 10: Or space between the numbers, maybe take a lot longer
• 7:28:07
  Speaker 10: to get from ten all the way down to one,
• 7:28:17
  Speaker 10: that's your choice also to do. So I'm going a
• 7:28:30
  Speaker 10: cow from ten down to one, and when I get
• 7:28:38
  Speaker 10: to one, that will be the end of this recording.
• 7:28:45
  Speaker 10: Let's of course you're listening with music, and the music
• 7:28:50
  Speaker 10: will continue.
• 7:28:58
  Speaker 2: Ten No.
• 7:29:36
  Speaker 10: Eight in twenty ninety, eighteen, seventeen, sixteen, fifty fourteen, thirty twelve, eleven, ten, nine, eight, seven, six, five, four.
• 7:34:55
  Speaker 2: Three two.
• 7:35:07
  Speaker 10: One. Now open your eyes noticin how you physically film
• 7:35:26
  Speaker 10: having counted down from twenty to one, allowing stress tension
• 7:35:34
  Speaker 10: to leave through your fingertips and your toes, and as
• 7:35:39
  Speaker 10: you focus on your fingertips.
• 7:35:43
  Speaker 2: Maybe they feel a little bit tingly.
• 7:35:47
  Speaker 10: Just suppost quite understanding, considering attention has been exiting your
• 7:35:54
  Speaker 10: body through your fingertips. So now I'm going to count
• 7:36:03
  Speaker 10: from twenty down to one again.
• 7:36:05
  Speaker 2: This time.
• 7:36:10
  Speaker 10: You can feel relief of tension and stress and the
• 7:36:16
  Speaker 10: anxiety that you may have leaving through your stomach. Just
• 7:36:28
  Speaker 10: leaving through your stomach, almost as if it's just releasing
• 7:36:35
  Speaker 10: the whole of your stomach or evil to just above
• 7:36:40
  Speaker 10: your chest or below your chest, rather so surrounding.
• 7:36:44
  Speaker 2: Your belly by an area, the whole area.
• 7:36:49
  Speaker 10: You can feel the tension of your body where there's left,
• 7:36:53
  Speaker 10: just releasing from the area, and you may notice that
• 7:36:59
  Speaker 10: your stomach become very replexed as my countdown twenty, that's
• 7:37:07
  Speaker 10: what now twenty nineteen, eighteen, seventeen, sixteen, fifty, fourteen, thirteen, twelve, eleven, nine, eight, seven, six, five, four, three, two,
• 7:38:44
  Speaker 10: one can maybe ice again. You can choose, but you
• 7:38:52
  Speaker 10: can just keep them closed because it feels relaxing. Just
• 7:38:58
  Speaker 10: notice saying a stomach feels Notice as your focus just
• 7:39:04
  Speaker 10: a little scared of your body. Just notice your body
• 7:39:09
  Speaker 10: feels focusing upper body, back, chest, stomach, playing xyns.
• 7:39:20
  Speaker 2: Hands feet, just noticing and you know, you may start
• 7:39:31
  Speaker 2: to feel.
• 7:39:34
  Speaker 10: A sense of tiredness, which may be the reason listening
• 7:39:39
  Speaker 10: to this recording, because you like to.
• 7:39:45
  Speaker 2: Let go completely of everything driven more into.
• 7:39:53
  Speaker 10: A nice, natural, calm, relaxing sleep. So now the focus
• 7:40:12
  Speaker 10: on your forehead, and if you choose, you can incorporate
• 7:40:19
  Speaker 10: your eyes in this focus as well. Your forehead and
• 7:40:24
  Speaker 10: your eyes. It's that whole area basically almost as if
• 7:40:30
  Speaker 10: you were wearing a mask, you know, like a.
• 7:40:35
  Speaker 2: I don't know, Batman mask or.
• 7:40:36
  Speaker 10: Something I'm trying to sorrow or something, you know, the
• 7:40:43
  Speaker 10: kind of mask that covers your eyes but also covers
• 7:40:46
  Speaker 10: quite a lot of the forehead. Focus on that area
• 7:40:52
  Speaker 10: because that's the area that we're now going to release
• 7:40:56
  Speaker 10: tension stress on your mind, your brain from your mind,
• 7:41:02
  Speaker 10: and any tension that you may have remain in your face,
• 7:41:07
  Speaker 10: in your neck, your jaw, your eyes, your forehead, or
• 7:41:13
  Speaker 10: your scalp. It's basically any intension within your head area,
• 7:41:20
  Speaker 10: including your mind and your brain that's going to be
• 7:41:28
  Speaker 10: released through your forehead and your eyes. As I count
• 7:41:36
  Speaker 10: down the game from twenty down to one now twenty nineteen,
• 7:41:54
  Speaker 10: eighteen seventy sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.
• 7:43:12
  Speaker 2: Three one like to see.
• 7:43:34
  Speaker 10: You scared your face, jaw, your eyes, the cheap bas
• 7:43:42
  Speaker 10: your ears, forehead, your scalp, neck, back, your neck, fronting
• 7:43:54
  Speaker 10: the side of your neck and throat. Notice being aware
• 7:44:05
  Speaker 10: of the comfort increased in relaxation, not just in your
• 7:44:17
  Speaker 10: head and neck and mind, also the rest of your body.
• 7:44:27
  Speaker 10: Just letic sound loose the calm you felt. How easily.
• 7:44:36
  Speaker 2: It is to just let go completely, Let go completely,
• 7:44:55
  Speaker 2: how easily.
• 7:45:04
  Speaker 1: So what you do?
• 7:45:05
  Speaker 10: Bows to focus on the top of your head. I'm
• 7:45:15
  Speaker 10: we're going to allow every last piece at tension, more stress,
• 7:45:24
  Speaker 10: the mind be lingering and hiding in your body or mind,
• 7:45:31
  Speaker 10: my head.
• 7:45:33
  Speaker 16: To just.
• 7:45:35
  Speaker 2: Be sucked down at the top of your head, released.
• 7:45:45
  Speaker 1: To the air.
• 7:45:47
  Speaker 10: Want sucked down into the clouds. Let the big cloud
• 7:45:54
  Speaker 10: of my head's like a woos.
• 7:46:00
  Speaker 2: Suck that tension out of the top of your head.
• 7:46:07
  Speaker 10: Just take it away.
• 7:46:10
  Speaker 16: Good.
• 7:46:13
  Speaker 2: Let your focus imagine an opening on the top of
• 7:46:17
  Speaker 2: your head with a.
• 7:46:19
  Speaker 10: Tension stressed in wading issues, maybe worries of ansers.
• 7:46:26
  Speaker 2: That I'm not used Now you can all be sucked
• 7:46:31
  Speaker 2: down at the top of your head.
• 7:46:34
  Speaker 10: Taken away. As I count down again, I'm twenty down
• 7:46:41
  Speaker 10: to one now, twenty nineteen eighteen seventy six, day fifty
• 7:47:26
  Speaker 10: four two ads seven.
• 7:48:18
  Speaker 2: Six four.
• 7:48:33
  Speaker 10: Three one. See how you feel, how relaxed and calm
• 7:49:12
  Speaker 10: you physically and mentally feel right now, How your mind feels.
• 7:49:30
  Speaker 10: It feels so nice to just let go, to give
• 7:49:35
  Speaker 10: yourself some space to breathe easily, to think calmly, just to.
• 7:49:50
  Speaker 2: Take a break from.
• 7:49:53
  Speaker 10: All that pointless worry concerns about things that you know
• 7:49:59
  Speaker 10: need to think about right now, because this is your
• 7:50:10
  Speaker 10: time to let go. This is your space to enjoy
• 7:50:16
  Speaker 10: feeling deeply relaxed, peaceful in your mind, relaxed in your body.
• 7:50:29
  Speaker 10: I can feel so good, so nice to just not
• 7:50:38
  Speaker 10: have to do anything, to be able to really enjoy
• 7:50:49
  Speaker 10: that serenity that comes.
• 7:50:53
  Speaker 22: And letting go completely, that peacefulness that comes with.
• 7:51:06
  Speaker 16: In this.
• 7:51:09
  Speaker 2: Peaceful space.
• 7:51:15
  Speaker 10: And you can keep this sense of calmness through the
• 7:51:20
  Speaker 10: longs you choose, you choose to drift off into a deep, healing,
• 7:51:36
  Speaker 10: natural sleep.
• 7:51:38
  Speaker 2: Then you can do that. It's completely up to here.
• 7:51:50
  Speaker 10: You can keep this feeling of calmness physically in your
• 7:51:55
  Speaker 10: mind for some long you choose to feel completely relaxed,
• 7:52:08
  Speaker 10: completely relax. And I'd like you to make up your
• 7:52:17
  Speaker 10: mind that you're going to relax, and I want to
• 7:52:30
  Speaker 10: explore that with you. What it feels like when you
• 7:52:34
  Speaker 10: actually decide that you're going to relax, not forcing yourself,
• 7:52:43
  Speaker 10: but giving yourself that.
• 7:52:48
  Speaker 2: Yes, it is a command, Really, isn't it When you're
• 7:52:50
  Speaker 2: telling yourself relax in a gentle.
• 7:52:56
  Speaker 10: But firm way, that you can really.
• 7:53:03
  Speaker 2: Tell you something in that way. You can't really have someone.
• 7:53:06
  Speaker 10: Else say to you and now relax, relax.
• 7:53:10
  Speaker 28: You know.
• 7:53:13
  Speaker 10: It needs to be gentle, but you can't. Someone else
• 7:53:15
  Speaker 10: can't really have the same the same kind of influence
• 7:53:24
  Speaker 10: or power that you have over your own physicality, over
• 7:53:33
  Speaker 10: how you feel, because when you say it to yourself
• 7:53:43
  Speaker 10: it means more.
• 7:53:45
  Speaker 2: It's personal, and.
• 7:53:49
  Speaker 10: Your brain, your unconscious mind, and your body listens to
• 7:53:54
  Speaker 10: what you say. So for example, what stay out?
• 7:54:01
  Speaker 2: Do your test?
• 7:54:02
  Speaker 10: Feel your tests along the way, and you can get
• 7:54:06
  Speaker 10: more of an idea of the force, a positive force
• 7:54:13
  Speaker 10: you can have in creating a sense of comfort and
• 7:54:20
  Speaker 10: relaxation in your body and your.
• 7:54:22
  Speaker 2: Mind quite quickly.
• 7:54:26
  Speaker 10: Just by you telling yourself.
• 7:54:31
  Speaker 2: To relax.
• 7:54:36
  Speaker 10: So I'm going to start by focus on your hands.
• 7:54:43
  Speaker 10: To focus on your hands, just tell your hands to relax.
• 7:54:48
  Speaker 10: Just say relax. As you focus on your hands, you
• 7:54:55
  Speaker 10: could say my hands are relaxed, or want my hand
• 7:55:00
  Speaker 10: to relax.
• 7:55:02
  Speaker 1: Now.
• 7:55:02
  Speaker 2: I think if you actually do it directly.
• 7:55:07
  Speaker 10: By focusing and imagining that your hands, can you hear
• 7:55:12
  Speaker 10: what you're saying.
• 7:55:13
  Speaker 2: You know, they've got little ears to the little head.
• 7:55:19
  Speaker 2: So talking to your hands, just say relax. Notice how
• 7:55:36
  Speaker 2: your hands start to relax.
• 7:55:50
  Speaker 10: Now focus on your eyes and tell your eyes to relax.
• 7:55:54
  Speaker 10: You're just saying the same word relax. And find a
• 7:56:01
  Speaker 10: tone for you.
• 7:56:05
  Speaker 2: You know, I might say relax, but you you might
• 7:56:09
  Speaker 2: say relax or relax.
• 7:56:15
  Speaker 10: You know, you might say it differently to yourself, and
• 7:56:21
  Speaker 10: that's important for you to gauge what feels right for you.
• 7:56:29
  Speaker 10: To just tell your eyes to relax, whilst focusing on
• 7:56:34
  Speaker 10: your eyes, your eyelids, the muscles around your eyes, your eyebrows,
• 7:56:39
  Speaker 10: and just tell your eyes directly relax now. And I
• 7:57:15
  Speaker 10: just did that myself. And sometimes you may feel that
• 7:57:25
  Speaker 10: you need a bit more time for the different parts
• 7:57:30
  Speaker 10: to relax, you know, because I start talking again and
• 7:57:34
  Speaker 10: maybe that part has relaxed fully. But what will happen
• 7:57:39
  Speaker 10: is it will just continue to relax even don't talk.
• 7:57:44
  Speaker 10: That's happened with my eyes. Something else I noticed is
• 7:57:52
  Speaker 10: when I started focusing on my eyes, they actually almost
• 7:57:56
  Speaker 10: became They got worse before they got better.
• 7:57:58
  Speaker 2: In a way. It's about I felt.
• 7:58:00
  Speaker 10: A degree of tension growing in my eyes and then disappearing.
• 7:58:07
  Speaker 10: So I think what that was really was just me
• 7:58:09
  Speaker 10: becoming more aware of the tension that was already there
• 7:58:16
  Speaker 10: that I wasn't. I wasn't focused nothing before, so I
• 7:58:21
  Speaker 10: wasn't really acknowledging it more really conscious to those feelings. Yeah,
• 7:58:40
  Speaker 10: my eyes still continuing to relax, as well as my hands.
• 7:58:44
  Speaker 2: Actually my hands have got a.
• 7:58:49
  Speaker 10: Certain kind of.
• 7:58:52
  Speaker 33: Energy, like not buzzing, but like a kind of fear
• 7:58:58
  Speaker 33: or degree of energy in my end. Maybe that's where
• 7:59:04
  Speaker 33: the tension is being released.
• 7:59:08
  Speaker 2: That's called in there. The next part, I think we
• 7:59:17
  Speaker 2: should focus on the back of the neck. That's the
• 7:59:20
  Speaker 2: part is quite often well for me, holds tension.
• 7:59:25
  Speaker 10: I don't know about it for yourself, but I think
• 7:59:27
  Speaker 10: it's quite a steaded place where tension is sometimes held.
• 7:59:34
  Speaker 10: So and I'm doing exactly what you're doing as you
• 7:59:39
  Speaker 10: do it as well, So I'm telling my body parts
• 7:59:43
  Speaker 10: to relax as well.
• 7:59:45
  Speaker 2: So if you tell your neck, the back of your neck.
• 7:59:48
  Speaker 10: Focus on the back of your neck, and just say
• 7:59:53
  Speaker 10: relax in your own words, in your own tone, in
• 7:59:57
  Speaker 10: your own voice, you can say, I'm how do you
• 8:00:00
  Speaker 10: can just say to yourself internally, But you're focusing.
• 8:00:05
  Speaker 2: It and you're saying it literally to the.
• 8:00:09
  Speaker 10: Back of your lick, as if the back of your
• 8:00:11
  Speaker 10: lick can actually hear what you're saying. To do that now,
• 8:00:19
  Speaker 10: just say relax to back your lick and I'll do
• 8:00:23
  Speaker 10: the same. Then what I noticed, and it may have.
• 8:01:05
  Speaker 2: Had similar thing.
• 8:01:08
  Speaker 10: Is, even though I was focusing on the back of
• 8:01:11
  Speaker 10: my neck, other parts started to I don't know, showed
• 8:01:22
  Speaker 10: themselves to me or maybe because they want to be
• 8:01:25
  Speaker 10: relaxed as well. But I started noticing the feelings in
• 8:01:29
  Speaker 10: my shoulders at tension, and my shoulders and in my
• 8:01:33
  Speaker 10: upper back. Whether that was because my back of my
• 8:01:40
  Speaker 10: neck was saying I'm pretty much okay, it's the other
• 8:01:46
  Speaker 10: parts to need attention, but my low my back of
• 8:01:55
  Speaker 10: my neck is still relaxing.
• 8:01:58
  Speaker 2: But I just became air of other parts that needed attention.
• 8:02:05
  Speaker 10: Now this might happen, and it's not. It doesn't mean
• 8:02:10
  Speaker 10: that it's going wrong. It just means you're being notified
• 8:02:15
  Speaker 10: if more places that also.
• 8:02:19
  Speaker 2: Want to feel relaxed. So I'm going to focus on
• 8:02:25
  Speaker 2: my other back so you can do the same, even
• 8:02:31
  Speaker 2: if you don't have any feelings of attention that're obvious
• 8:02:36
  Speaker 2: in your other banking.
• 8:02:39
  Speaker 10: You just focus on your back and the whole area
• 8:02:44
  Speaker 10: from the shoulder blades down to the middle of your
• 8:02:48
  Speaker 10: back and spine means more of shoulder blades.
• 8:02:59
  Speaker 2: Yeah, that's the parts that really given me.
• 8:03:06
  Speaker 19: That not.
• 8:03:09
  Speaker 10: Its relaxing sounds. Gonna ask that one to relax and
• 8:03:13
  Speaker 10: you can do the same. Now relaxed up the back.
• 8:03:39
  Speaker 2: Something strange happened there, and this often happens.
• 8:03:44
  Speaker 25: I been doing this.
• 8:03:48
  Speaker 10: For sixteen years or something, and often I'm wan't surprised,
• 8:03:56
  Speaker 10: amazed really that there can be a feeling. So when
• 8:04:02
  Speaker 10: I was focusing on the back of my neck, my
• 8:04:05
  Speaker 10: op back was starting to feel quite stressed and in
• 8:04:10
  Speaker 10: need of attention.
• 8:04:14
  Speaker 2: As soon as I started talking to.
• 8:04:16
  Speaker 10: You about my upper back and talking about, you know,
• 8:04:21
  Speaker 10: getting ready to ask the upper back to relax, my
• 8:04:26
  Speaker 10: the back already started to relax. It's almost as if
• 8:04:32
  Speaker 10: it doesn't need to hear the words, just needs the intention,
• 8:04:42
  Speaker 10: just needs to be noticed. That is something that often
• 8:04:55
  Speaker 10: happens in this type of situation is when you start
• 8:05:03
  Speaker 10: to relax a couple of parts of your body, as
• 8:05:08
  Speaker 10: we've done.
• 8:05:08
  Speaker 2: With our hands, our eyes and the eyelids, and now
• 8:05:16
  Speaker 2: back of the neck, top of the back, up the bay.
• 8:05:25
  Speaker 10: The rest of the body seems to just take notice
• 8:05:32
  Speaker 10: and decide in its own way to start relaxing. Other
• 8:05:40
  Speaker 10: parts of your body start to just become looser. I
• 8:05:50
  Speaker 10: suppose it's kind of like a bit of an avalanche,
• 8:05:53
  Speaker 10: you know, the little ball starts rolling before you know,
• 8:05:58
  Speaker 10: the whole of your body is clearly relaxed.
• 8:06:01
  Speaker 2: And God, if you focus on your face, you focus
• 8:06:18
  Speaker 2: on your.
• 8:06:18
  Speaker 10: Eyes, your eyelids, your eyebrows, the muscles around your eyes,
• 8:06:32
  Speaker 10: maybe you start to notice that your forehead is more
• 8:06:37
  Speaker 10: relaxed than it was. Maybe your face is more relaxed.
• 8:06:45
  Speaker 10: I would say, my entire face is not more relaxed
• 8:06:49
  Speaker 10: than so I'm going to focus now on your shoulders again,
• 8:07:07
  Speaker 10: just like before, just tell your shoulders and you can't
• 8:07:12
  Speaker 10: do them in the digity. You can do your right
• 8:07:14
  Speaker 10: shoulder and left shoulder. I just didn't do both at
• 8:07:18
  Speaker 10: the same time. Just tell your shoulders, actually focus on
• 8:07:24
  Speaker 10: them in your mind.
• 8:07:26
  Speaker 2: Focus on that how they feel. Maybe you can see
• 8:07:31
  Speaker 2: them in your life time. Just tell your shoulders to
• 8:07:42
  Speaker 2: relax as nice as they relax. But did you notice,
• 8:08:36
  Speaker 2: especially my bank.
• 8:08:39
  Speaker 10: Is the connection between the different parts the bank, the shoulders,
• 8:08:46
  Speaker 10: the neck, people connected. Being such a large part of
• 8:08:57
  Speaker 10: your body, it's it's hard to separate them from each other.
• 8:09:09
  Speaker 10: What luller back is starting to relax on the same
• 8:09:17
  Speaker 10: Maybe I'm going too slow and that could be an
• 8:09:22
  Speaker 10: issue because we all go at different speeds. And the
• 8:09:30
  Speaker 10: idea of the beginning of this recording was for you
• 8:09:33
  Speaker 10: to be able to just say to yourself, relax without
• 8:09:48
  Speaker 10: focusing on any particular part of your body.
• 8:09:53
  Speaker 2: Because when you know that.
• 8:09:56
  Speaker 10: Taving your hands.
• 8:09:59
  Speaker 25: To axe.
• 8:10:04
  Speaker 10: And your hands relax. You tell your eyelids your eyes
• 8:10:13
  Speaker 10: and muscles are around your eyes your eyebrows to relax.
• 8:10:23
  Speaker 2: And they relax. You tell the back of your neck
• 8:10:36
  Speaker 2: to relax.
• 8:10:41
  Speaker 10: And relaxes.
• 8:10:50
  Speaker 2: You tell your upper back.
• 8:10:58
  Speaker 10: To relax their exes. You tell your shoulders to your legs,
• 8:11:57
  Speaker 10: tell your hands to your las I relaxed. They continued
• 8:12:04
  Speaker 10: to relax. When you told your eyelids, the muscles around
• 8:12:15
  Speaker 10: your eyes, and your eyebrows to relax.
• 8:12:21
  Speaker 2: They relaxed and continued.
• 8:12:28
  Speaker 15: To relax.
• 8:12:35
  Speaker 2: When he told the back of your neck like you
• 8:12:38
  Speaker 2: saw the back of.
• 8:12:39
  Speaker 10: Your neck, told it to relax, they relaxed.
• 8:12:52
  Speaker 26: And continued.
• 8:12:55
  Speaker 15: To relax.
• 8:12:59
  Speaker 1: M H.
• 8:13:03
  Speaker 2: When you told your up back to relax, be relaxed
• 8:13:13
  Speaker 2: and continued to relax.
• 8:13:25
  Speaker 10: That's what your shoulders told your shoulders to relax. Your
• 8:13:34
  Speaker 10: shoulders relaxed, tens.
• 8:13:43
  Speaker 2: To relax.
• 8:13:49
  Speaker 25: And it's not just that, it's.
• 8:13:57
  Speaker 10: That the rest of your body that's all also been
• 8:14:01
  Speaker 10: listened and their relaxation has been spread in so through
• 8:14:08
  Speaker 10: your eyes, the relaxation spread your forehead, around your face,
• 8:14:17
  Speaker 10: into your skin, into your jaw, into the front and
• 8:14:30
  Speaker 10: sides of your name, down your chest, and stole.
• 8:14:42
  Speaker 2: Your relaxed hands and shoulders, meat up.
• 8:14:49
  Speaker 25: Through your arms.
• 8:14:53
  Speaker 26: For arms, up arms.
• 8:14:57
  Speaker 2: Elbows, for your wrists, letting.
• 8:15:10
  Speaker 15: The pain.
• 8:15:14
  Speaker 2: Hips buttons by just start to relaxit.
• 8:15:25
  Speaker 10: Comfort spreading through your eggs, the way down your eggs,
• 8:15:42
  Speaker 10: tops of your feet, the sight of your feet, and
• 8:15:48
  Speaker 10: the bottoms of your feet.
• 8:15:53
  Speaker 2: Real lex.
• 8:15:57
  Speaker 10: Into your toes.
• 8:16:02
  Speaker 2: Each time relaxing.
• 8:16:25
  Speaker 25: And as your.
• 8:16:25
  Speaker 10: Body relaxes, mom, you white becomes slower, peaceful, to the
• 8:16:51
  Speaker 10: point where if he chose to fall asleep a he said,
• 8:17:12
  Speaker 10: he said, drift the way because it's nothing on your mind,
• 8:17:26
  Speaker 10: the gray space. By continuous with that connection between the
• 8:18:11
  Speaker 10: body relaxing, the word you say to yourself relaxed. See,
• 8:18:26
  Speaker 10: don't need.
• 8:18:29
  Speaker 2: The focus on just one part.
• 8:18:33
  Speaker 10: You just focus on.
• 8:18:36
  Speaker 2: Your entire body, saying howful word.
• 8:18:51
  Speaker 23: Relax their.
• 8:19:04
  Speaker 10: Goodness, sensations of comfort spreading throughout the body. They speak calmly, and.
• 8:19:31
  Speaker 2: Every part to your body fazing ris.
• 8:19:57
  Speaker 25: So we need to be now, just.
• 8:20:03
  Speaker 2: Tell yourself as deeply starting now. Number twenty.
• 8:20:51
  Speaker 10: Nineteen sixty sixty fifty fourty thirty.
• 8:23:12
  Speaker 2: Too well.
• 8:25:08
  Speaker 10: U m.
• 8:26:28
  Speaker 1: U L.
• 8:27:38
  Speaker 26: Eight ust.
• 8:29:56
  Speaker 32: Las us.
• 8:31:53
  Speaker 26: Us usa.
• 8:34:32
  Speaker 2: One. So count down ten to one.
• 8:34:51
  Speaker 10: Ten nine eight seven six five four three two one.
• 8:35:22
  Speaker 2: And maybe that was a bit too quick in order
• 8:35:25
  Speaker 2: to relax.
• 8:35:27
  Speaker 10: Maybe it's a bit too fast for you to notice
• 8:35:31
  Speaker 10: the calming of your body, maybe even a little bit
• 8:35:39
  Speaker 10: of pressure there, like you're count it down from ten
• 8:35:43
  Speaker 10: to one.
• 8:35:44
  Speaker 2: What do you expect me to do?
• 8:35:45
  Speaker 16: Man?
• 8:35:46
  Speaker 10: Expect me to stick go with floppy just because you're
• 8:35:50
  Speaker 10: counting down.
• 8:35:55
  Speaker 25: Two.
• 8:35:56
  Speaker 10: If you try it again, but this time I'll go
• 8:36:00
  Speaker 10: this slower. It's time that you focus on the whole
• 8:36:07
  Speaker 10: of your body before we focus on your legs. Just
• 8:36:14
  Speaker 10: notice how your body does start to feel more relaxed
• 8:36:29
  Speaker 10: with every number that I count.
• 8:36:32
  Speaker 2: Down ten.
• 8:36:42
  Speaker 10: Nine, eight, seven, six, five, four three one.
• 8:38:11
  Speaker 2: Wow.
• 8:38:17
  Speaker 10: And just notice how how you feel generally, how your
• 8:38:23
  Speaker 10: body feels. It's not necessarily even about counting down from
• 8:38:38
  Speaker 10: ten to one.
• 8:38:41
  Speaker 2: It's that space that you have, that.
• 8:38:48
  Speaker 10: Space between being active physically or mentally, just sitting or
• 8:39:09
  Speaker 10: lying down, just being there, not doing anything, not saying anything,
• 8:39:15
  Speaker 10: or in deeding to think about anything.
• 8:39:20
  Speaker 2: So it opens up a space, you know, a bit
• 8:39:24
  Speaker 2: of a space, the gap.
• 8:39:32
  Speaker 10: And the more I came down for the tental one,
• 8:39:37
  Speaker 10: the bigger that gap becomes. So there's that gap of calmness,
• 8:39:47
  Speaker 10: of comfort and relaxation. It's a nice feeling, and it
• 8:40:02
  Speaker 10: moves those stresses or discomforts physically or emotionally, moves the.
• 8:40:14
  Speaker 2: Way allows you.
• 8:40:24
  Speaker 10: To just.
• 8:40:28
  Speaker 2: Slow down, someone to count the game from ten down
• 8:40:34
  Speaker 2: to one.
• 8:40:35
  Speaker 10: And notice that gap widening, the gap, And as it widens,
• 8:40:45
  Speaker 10: it's almost like the.
• 8:40:48
  Speaker 2: Stress and attention falls into the gap.
• 8:41:05
  Speaker 10: It gives you that distance and space.
• 8:41:12
  Speaker 2: Now ten.
• 8:41:21
  Speaker 10: Nine, eight, seven, six, five.
• 8:42:12
  Speaker 26: Four three.
• 8:43:06
  Speaker 10: One.
• 8:43:18
  Speaker 2: And how does your.
• 8:43:21
  Speaker 10: Body you feel.
• 8:43:24
  Speaker 16: Now?
• 8:43:37
  Speaker 10: Can you notice that do you feeling calmer? Are you
• 8:43:49
  Speaker 10: feeling more relaxed as we now focus on your legs,
• 8:44:19
  Speaker 10: just your legs. You're just gonna start with focusing on
• 8:44:40
  Speaker 10: your thighs. Of course, it's not the most exciting thing
• 8:45:00
  Speaker 10: to be doing, because I'm sure like most of your
• 8:45:06
  Speaker 10: body is not not going on right now. Just focusing
• 8:45:19
  Speaker 10: on the whole of your thighs, the tops of your thighs,
• 8:45:26
  Speaker 10: the sides of your thighs, the bottoms of your thighs,
• 8:45:33
  Speaker 10: your outer thighs, and your inner thighs, basically.
• 8:45:38
  Speaker 2: The whole of your thigh that leads into your hip.
• 8:45:45
  Speaker 10: And it goes down to your.
• 8:45:50
  Speaker 2: Knee joints. Now, this is a big area.
• 8:46:02
  Speaker 10: It's a very heavy area. It's very strong, probably the
• 8:46:07
  Speaker 10: strongest muscles in your body or in your thighs.
• 8:46:21
  Speaker 25: But I don't think we.
• 8:46:24
  Speaker 10: Perhaps will give enough attention to our thighs. Perhaps we
• 8:46:37
  Speaker 10: don't acknowledge how important our thighs are to our lives,
• 8:46:59
  Speaker 10: how much.
• 8:47:02
  Speaker 2: They actually do for us all through our lives. And
• 8:47:16
  Speaker 2: it may seem to sound really weird, but.
• 8:47:21
  Speaker 10: I think that all of our body parts, especially our thighs,
• 8:47:28
  Speaker 10: need some TLC, a bit of love shown, a bit
• 8:47:35
  Speaker 10: of the acknowledgement, thank you, gratitude for what ad thighs
• 8:47:54
  Speaker 10: do for us. And I know this means sound a
• 8:48:03
  Speaker 10: bit strange. Maybe you think, why am I surely how
• 8:48:09
  Speaker 10: I should be able in the garden hugging a tree
• 8:48:12
  Speaker 10: or something. Wow, it's hard to set a microphone up
• 8:48:20
  Speaker 10: on a tree. That's why I'm doing this indoors. Otherwise
• 8:48:24
  Speaker 10: I would be outside hugging a tree. Now I can't
• 8:48:27
  Speaker 10: see the television from the tree. If you move down
• 8:48:36
  Speaker 10: to your knees, gain such an important part.
• 8:48:45
  Speaker 2: And I think we don't necessarily.
• 8:48:49
  Speaker 10: I'll speak for myself here, I don't necessarily appreciate.
• 8:48:56
  Speaker 2: All that my needs do for me and to or
• 8:49:01
  Speaker 2: I have a problem with my need.
• 8:49:04
  Speaker 10: It's occasionally if I maybe i'll bash it or it's
• 8:49:09
  Speaker 10: aching for some reason. It's then that I realize how
• 8:49:16
  Speaker 10: much it does. You know, the benefit of being able
• 8:49:20
  Speaker 10: to use my legs without any kind of physical discomfort.
• 8:49:30
  Speaker 2: Is a beautiful thing.
• 8:49:33
  Speaker 10: That's possibly not appreciated until it's temporarily removed.
• 8:49:41
  Speaker 2: You know, that's.
• 8:49:41
  Speaker 10: Comfort now as you focus on your knees, regardless of
• 8:49:51
  Speaker 10: how your knees feel, you can have that sense of
• 8:49:58
  Speaker 10: gratitude and love to your knees for all that they
• 8:50:02
  Speaker 10: do for you, and you can still have that attention
• 8:50:16
  Speaker 10: on your thighs. Maybe notice how your thighs feel, Maybe
• 8:50:22
  Speaker 10: you notice that they are relaxing more deeply as you
• 8:50:40
  Speaker 10: focus now on the bottoms of your legs, your shins,
• 8:50:46
  Speaker 10: and your calf muscles, and the bones between your knees
• 8:50:52
  Speaker 10: and your feet incorporates and of course your ankles so important.
• 8:51:06
  Speaker 10: Anyone has had, even like the slightest sprain of an ankle,
• 8:51:12
  Speaker 10: knows how how much we take our ankles for granted.
• 8:51:25
  Speaker 10: And it's kind of strange in a way when you
• 8:51:27
  Speaker 10: think that. You know, logically, our wrists are a lot
• 8:51:32
  Speaker 10: thinner than the rest of our arms, which is okay,
• 8:51:37
  Speaker 10: it doesn't I can't see any problem with that.
• 8:51:41
  Speaker 1: You know, we're just.
• 8:51:41
  Speaker 2: Picking stuff up.
• 8:51:44
  Speaker 10: Our ankles so much thinner than the rest of our legs,
• 8:51:57
  Speaker 10: and from a physics perspective, logical even it doesn't really
• 8:52:01
  Speaker 10: make sense that all this weight would ultimately be resting
• 8:52:10
  Speaker 10: on your ankles then leading to your feet, a thin
• 8:52:19
  Speaker 10: area thin bone. Yeah, it does so much great work.
• 8:52:30
  Speaker 10: Supports us, supports our body for a lifetime, helps us
• 8:52:40
  Speaker 10: to balance, helps you to get around and be mobile.
• 8:52:56
  Speaker 10: And there's the calf muscles. Of course, when I was younger,
• 8:53:04
  Speaker 10: I couldn't see the point in calf muscles. Didn't seem
• 8:53:07
  Speaker 10: to do anything. Okay, if I walked around my tiptoes,
• 8:53:13
  Speaker 10: then my calf.
• 8:53:14
  Speaker 2: Muscles get some work. But of course that's not true.
• 8:53:18
  Speaker 10: The calf muscles are being used whenever we use our legs,
• 8:53:28
  Speaker 10: and your shins there to protect your lower legs, shaped
• 8:53:41
  Speaker 10: in a way almost as a protector of the bone,
• 8:53:53
  Speaker 10: leading of course to your ankles.
• 8:54:00
  Speaker 2: And your feet. I'm not going to focus on your feet.
• 8:54:07
  Speaker 2: We're just going to focus on the legs.
• 8:54:10
  Speaker 10: And I realize, and now that I've mentioned your feet,
• 8:54:15
  Speaker 10: you've probably focusing numb them anyway, So maybe I should
• 8:54:20
  Speaker 10: focus on.
• 8:54:20
  Speaker 2: Your feet a little bit. You can have them in your.
• 8:54:26
  Speaker 10: Awareness, the same as you have your thighs in your awareness.
• 8:54:34
  Speaker 25: Even though we haven't been.
• 8:54:35
  Speaker 10: Focusing on your thighs a few minutes, we'll be focusing
• 8:54:41
  Speaker 10: on your ankles. There's still that sensation of comfort in
• 8:54:58
  Speaker 10: your thighs and miss that movement of energy because the
• 8:55:10
  Speaker 10: thighs hold lots of different sensations. Of course, there's the
• 8:55:17
  Speaker 10: muscles and the big straw muscles that we have in
• 8:55:21
  Speaker 10: our thighs, but the skin on the outside of the thighs,
• 8:55:36
  Speaker 10: as in the outside of all of our body, can
• 8:55:41
  Speaker 10: be very sensitive, sensitive to the touch, sensitive to temperature,
• 8:55:59
  Speaker 10: and inside hide your thighs the bones, there's the muscle,
• 8:56:06
  Speaker 10: there's the blood, vessels, the arch trees, to all this
• 8:56:11
  Speaker 10: stuff that's inside your thighs.
• 8:56:18
  Speaker 2: I guess sometimes it'd be nice.
• 8:56:21
  Speaker 10: If you could actually put your fingers inside your thighs
• 8:56:26
  Speaker 10: and a message, so you can message on the outside,
• 8:56:31
  Speaker 10: of course, and to be able to get deep into
• 8:56:34
  Speaker 10: the muscles, to be able to just message inside your thighs,
• 8:56:40
  Speaker 10: message in the bones of your legsag all the veins,
• 8:56:50
  Speaker 10: and just gently heming the thighs, you can move down
• 8:57:02
  Speaker 10: message and inside your knees. It's a message in those bones,
• 8:57:08
  Speaker 10: but with healing fingertips spreading that healing.
• 8:57:14
  Speaker 2: Energy deep into the choice.
• 8:57:18
  Speaker 25: Your knees.
• 8:57:24
  Speaker 2: Of course, there's the.
• 8:57:25
  Speaker 10: Back of your you need, you know, the inside crease
• 8:57:30
  Speaker 10: where your knee is, so this sensitive area.
• 8:57:37
  Speaker 34: Really that's very nice when you stroke it. That might
• 8:57:42
  Speaker 34: be because it's an area.
• 8:57:44
  Speaker 2: That's not really touched very often. It's almost like a
• 8:57:49
  Speaker 2: hidden part, a crease in your legs. It's almost like
• 8:57:58
  Speaker 2: a part that.
• 8:58:00
  Speaker 10: Has a sensitivity, which is a little bit different. Of course,
• 8:58:12
  Speaker 10: it's protected by your legs. So you can imagine putting
• 8:58:23
  Speaker 10: your fingers into that crease in your legs, folding between
• 8:58:33
  Speaker 10: your legs, you can just message with your fingertips.
• 8:58:38
  Speaker 2: Imagine your fingertips are.
• 8:58:39
  Speaker 10: Going inside massage in the muscle tissue.
• 8:58:49
  Speaker 2: You can of course feel the bones of your knees
• 8:58:55
  Speaker 2: heading through your fingertips.
• 8:59:04
  Speaker 10: And then I should go down.
• 8:59:08
  Speaker 34: To your calf muscles, and that's the part I'd like
• 8:59:11
  Speaker 34: to be able to really put.
• 8:59:14
  Speaker 10: My fingertipstep inside my calf muscles, massage in every single
• 8:59:24
  Speaker 10: tissue of that muscle, healing every part, and then doing
• 8:59:36
  Speaker 10: the same for what shins. Massage in generally stroking the bones,
• 8:59:46
  Speaker 10: generally stroking them, healing their loving way, because they deserve
• 8:59:52
  Speaker 10: to be treated.
• 8:59:56
  Speaker 2: There's the precious bones.
• 8:59:58
  Speaker 25: That they are.
• 9:00:00
  Speaker 2: Our legs are so precious as in all the other
• 9:00:03
  Speaker 2: parts of our body, and.
• 9:00:07
  Speaker 10: More precious of mutual on the planet.
• 9:00:20
  Speaker 2: When you start to think about.
• 9:00:27
  Speaker 10: Your legs in this way, can you change your perspective?
• 9:00:39
  Speaker 2: Might sound a bit.
• 9:00:43
  Speaker 34: A bit silly to start with, the idea of having
• 9:00:48
  Speaker 34: love for your legs, show an appreciation.
• 9:00:54
  Speaker 10: For your fives.
• 9:00:58
  Speaker 2: Want them to be able to be your hands in your.
• 9:01:02
  Speaker 10: Thighs, the message the muscles and the bones, and you
• 9:01:10
  Speaker 10: get your fingers deep in their releasing all a tension,
• 9:01:18
  Speaker 10: just to show.
• 9:01:21
  Speaker 25: How much you care.
• 9:01:25
  Speaker 34: About your legs, how much you care for what your
• 9:01:31
  Speaker 34: legs do for you regularly, your means, your cars, your ankles.
• 9:01:45
  Speaker 34: The strength of your ankles, considering how thin they are
• 9:01:52
  Speaker 34: compared to the rest of your legs, especially your fines. Yeah,
• 9:02:00
  Speaker 34: they're so strong, so flexible, absolutely amazing things.
• 9:02:12
  Speaker 10: The ankles are truly a gift because of what they
• 9:02:21
  Speaker 10: do for you, supporting all that weight. Regardless of how
• 9:02:33
  Speaker 10: what weight you are, even if you only eat eat stone,
• 9:02:39
  Speaker 10: there still a lot of weight for these little ankles.
• 9:02:46
  Speaker 10: Now I am a lot heavier than eat stone doubled,
• 9:02:54
  Speaker 10: yet my ankles support my body all the time. What
• 9:03:03
  Speaker 10: they do give off a sigh of relief when I
• 9:03:06
  Speaker 10: sit down.
• 9:03:09
  Speaker 25: That's what we've got.
• 9:03:10
  Speaker 2: My whole legs, though my feet thing ails go. I
• 9:03:18
  Speaker 2: am my toast back.
• 9:03:21
  Speaker 25: I'm so happy.
• 9:03:42
  Speaker 2: Your legs really are amazing.
• 9:03:51
  Speaker 34: Talking about talking about your legs is probably possibly on
• 9:03:57
  Speaker 34: the most thing, most boring thing you ever heard anyone say.
• 9:04:03
  Speaker 34: Possibly all You're not Everything I said is true. Ales
• 9:04:14
  Speaker 34: are amazing. Who les deserve not just respect, they deserve.
• 9:04:34
  Speaker 2: To relax deeply.
• 9:04:44
  Speaker 10: They deserve to.
• 9:04:45
  Speaker 2: Take some time out of the day to just let
• 9:04:51
  Speaker 2: go completely. The legs.
• 9:05:16
  Speaker 10: Really can relax. And because the legs are so such
• 9:05:29
  Speaker 10: a most very important part of your body and your
• 9:05:35
  Speaker 10: relax reles, the rest of your body also naturally follows
• 9:05:43
  Speaker 10: in that journey of comfort.
• 9:05:57
  Speaker 2: I can feel it in my hips, hits feel really loose.
• 9:06:05
  Speaker 25: And all say, my light back as well. My light
• 9:06:10
  Speaker 25: back really.
• 9:06:12
  Speaker 2: It feels stretched, even though I'm just sitting in a
• 9:06:16
  Speaker 2: chair and there's.
• 9:06:18
  Speaker 10: No stretching as far as I'm aware that I'm doing.
• 9:06:24
  Speaker 10: It's almost as if the muscles are just relaxed so
• 9:06:27
  Speaker 10: much that there is a natural stretch. This atension has
• 9:06:35
  Speaker 10: reduced a lot.
• 9:06:54
  Speaker 25: And I'm now going to count down from ten downs
• 9:06:57
  Speaker 25: of one, and you can.
• 9:07:02
  Speaker 2: Continue to fill wonderful last ten nine, eight, seven, six, five, four, three.
• 9:07:43
  Speaker 23: Two one.
• 9:07:54
  Speaker 2: Relax. So I'm just going to count down.
• 9:08:06
  Speaker 10: And fire down to one. And as a countdown, you
• 9:08:11
  Speaker 10: just focus on the numbers, just the numbers counting down,
• 9:08:19
  Speaker 10: and notice how you feel.
• 9:08:25
  Speaker 25: In this moment.
• 9:08:27
  Speaker 2: As you hear the numbers counting down.
• 9:08:30
  Speaker 10: Knowing that those numbers counting down represent you feeling calmer,
• 9:08:44
  Speaker 10: not just in a body, but also relaxing your mind.
• 9:08:53
  Speaker 2: Just notice how you feel.
• 9:08:55
  Speaker 10: There's nothing to do, it's nothing to say, it's nothing
• 9:09:01
  Speaker 10: to think about.
• 9:09:05
  Speaker 2: Starting with number five, four, three, two one.
• 9:09:54
  Speaker 10: As you notice.
• 9:09:59
  Speaker 2: The great you.
• 9:10:02
  Speaker 10: Letting go with the tension in your body, it may
• 9:10:11
  Speaker 10: also begin to notice and be aware of how your
• 9:10:17
  Speaker 10: mind is starting to slow down. This is just a
• 9:10:26
  Speaker 10: natural thing that happens. It's not really a special procedure.
• 9:10:35
  Speaker 2: It's just natural.
• 9:10:36
  Speaker 10: Because it's your body relaxes, your mind.
• 9:10:40
  Speaker 2: Also starts to relax.
• 9:10:44
  Speaker 10: And the more your mind relaxes, the more your body relaxes.
• 9:10:48
  Speaker 10: It's just a continuous circle of relaxation. And is that
• 9:11:00
  Speaker 10: harmness that comes from relative quietness. You know, even even
• 9:11:07
  Speaker 10: if this background sounds either your side online.
• 9:11:14
  Speaker 2: Is still going to be quite calm. You know, you
• 9:11:20
  Speaker 2: haven't got the television on, there's no music in the
• 9:11:24
  Speaker 2: background unless you're listening to the recording with music.
• 9:11:27
  Speaker 25: Of course, you're very likely not going to be sitting
• 9:11:34
  Speaker 25: in a room with other people.
• 9:11:37
  Speaker 10: Of course you might keep it generally, it's more idea
• 9:11:41
  Speaker 10: if you can do this on your own, so no distractions,
• 9:11:53
  Speaker 10: and when you stop thinking about stuff, relaxation automatically rises,
• 9:12:08
  Speaker 10: a sense of comfort starts to grow, and without trying
• 9:12:19
  Speaker 10: to build it up into something fantastical, something magical, this
• 9:12:30
  Speaker 10: is just a natural process, something.
• 9:12:35
  Speaker 2: That's easy to accomplish.
• 9:12:43
  Speaker 10: In fact, it's almost a sense of relaxing completely happens
• 9:12:50
  Speaker 10: really when you.
• 9:12:52
  Speaker 2: Put no effort into it. It's not something that you
• 9:12:56
  Speaker 2: can really force.
• 9:13:00
  Speaker 10: Is something that happens naturally. And part of the process
• 9:13:10
  Speaker 10: of this recording and others is simply.
• 9:13:18
  Speaker 2: Two allow you.
• 9:13:23
  Speaker 10: To take advantage of this space, this.
• 9:13:30
  Speaker 25: Time, to just let go, to just be here, to
• 9:13:44
  Speaker 25: be in chair.
• 9:13:49
  Speaker 10: With how you feel, yet with the intention of wanting
• 9:14:02
  Speaker 10: to relax deeply.
• 9:14:09
  Speaker 25: And maybe even.
• 9:14:11
  Speaker 2: To fall asleep, depending on what it is that you wish.
• 9:14:18
  Speaker 10: For yourself.
• 9:14:20
  Speaker 25: In this moment.
• 9:14:28
  Speaker 10: As we know, relaxing is the majority of the process
• 9:14:38
  Speaker 10: of falling asleep. The actual falling asleep part is a
• 9:14:43
  Speaker 10: tiny bit at the end. The deeper, relaxed you become
• 9:14:55
  Speaker 10: the easier.
• 9:14:59
  Speaker 26: You find.
• 9:15:01
  Speaker 10: Yourself drifting.
• 9:15:12
  Speaker 25: He can also if you choose.
• 9:15:14
  Speaker 10: Stay focused on my voice and really enjoy the process,
• 9:15:35
  Speaker 10: coratually relaxin each muscle.
• 9:15:52
  Speaker 2: In your body.
• 9:15:58
  Speaker 10: Effortlessly and just observing the sensation.
• 9:16:19
  Speaker 2: Of letting go.
• 9:16:26
  Speaker 10: Completely.
• 9:16:33
  Speaker 25: This time on an account, from six down to one.
• 9:16:42
  Speaker 2: And you can notice your mind calming down more.
• 9:16:51
  Speaker 25: With each number. You hear me say naturally fo.
• 9:17:05
  Speaker 35: No sir.
• 9:17:11
  Speaker 34: Bas six, five, four, four, being aware help Your mind
• 9:20:11
  Speaker 34: is slowed right down, sinking deeply into relaxation. And as
• 9:20:40
  Speaker 34: you focus on your why, they notice that there's some
• 9:20:50
  Speaker 34: thoughts still there, maybe some stubborn thoughts that.
• 9:20:59
  Speaker 25: Some means.
• 9:21:03
  Speaker 2: Perhaps need your attention.
• 9:21:11
  Speaker 35: That's what you can do is.
• 9:21:18
  Speaker 25: Send love to those thoughts.
• 9:21:23
  Speaker 2: Sprinkle those stores.
• 9:21:30
  Speaker 32: With love.
• 9:21:32
  Speaker 10: I do battles for a flower.
• 9:21:35
  Speaker 25: Just sprinkle them.
• 9:21:38
  Speaker 2: Battles, feel good love.
• 9:21:42
  Speaker 25: Towards those thors, to let those storts know that you're
• 9:21:49
  Speaker 25: not bad.
• 9:21:51
  Speaker 35: You just need them.
• 9:21:54
  Speaker 2: You can require.
• 9:21:58
  Speaker 25: To just calm down, slow down, wat down and now.
• 9:22:18
  Speaker 2: So as she focused on those remaining.
• 9:22:21
  Speaker 25: Thoughts to go down this time from seven out one.
• 9:22:28
  Speaker 10: Each number, just imagine sprinkling those flower petals of love, kindness, gratitude.
• 9:22:48
  Speaker 25: I heard those thoughts which will allow them to just
• 9:22:57
  Speaker 25: melt away, lax deeply. It's a number bost thoughts would become.
• 9:23:19
  Speaker 2: Last starting.
• 9:23:29
  Speaker 25: If number seven six five.
• 9:24:21
  Speaker 1: Four four. That is how.
• 9:26:04
  Speaker 25: Relaxed your feeling in your body. You can't focus on
• 9:26:27
  Speaker 25: your hands. Here's the more laxed your hands are, the
• 9:26:39
  Speaker 25: more relaxed your body and my dog, Yes, you focus
• 9:27:01
  Speaker 25: my hands with your fingers. There's nothing to.
• 9:27:11
  Speaker 2: Be needed to be done.
• 9:27:13
  Speaker 25: There's no intention of fists, dens and the fingers that
• 9:27:26
  Speaker 25: it's just a lot to sin and focusing on my hands.
• 9:27:40
  Speaker 35: And to see how they feel.
• 9:27:56
  Speaker 25: Fist next to adds fail. Now my mind films.
• 9:28:10
  Speaker 26: And more.
• 9:28:14
  Speaker 25: Compents.
• 9:28:15
  Speaker 35: You feel.
• 9:28:17
  Speaker 25: Throughout the body.
• 9:28:27
  Speaker 35: May have.
• 9:28:34
  Speaker 25: Almighty. I taste you mind, yes starts anyone.
• 9:28:58
  Speaker 35: To ad.
• 9:29:13
  Speaker 25: He said, just in my hands and things.
• 9:29:25
  Speaker 1: But I.
• 9:29:28
  Speaker 25: S spirits.
• 9:29:34
  Speaker 35: I would really keep it.
• 9:29:37
  Speaker 25: Of that relaxation in my hands and things relaxed fixed
• 9:29:59
  Speaker 25: me mm hmm.
• 9:30:08
  Speaker 35: From eight down to one.
• 9:30:17
  Speaker 25: From the west.
• 9:30:19
  Speaker 35: Through the.
• 9:30:23
  Speaker 25: Let's energy spreading into your hands. Your thinks.
• 9:30:39
  Speaker 35: Year, let's each num coming down.
• 9:30:58
  Speaker 25: Eight twist.
• 9:31:10
  Speaker 35: To the kay.
• 9:31:16
  Speaker 25: Starts four.
• 9:35:16
  Speaker 35: Just being here, nothing to think about.
• 9:35:25
  Speaker 25: Nothing to do, nothing to say. Everything just feels. This
• 9:35:41
  Speaker 25: is the lets you state to be, This is how you,
• 9:35:49
  Speaker 25: just woman.
• 9:36:03
  Speaker 35: Set everything.
• 9:37:35
  Speaker 1: The U s U