Latest / Deep Sleep Whisper Hypnosis (Jason Newland) / (no music) (10 hours) Whisper Monday | LMBYTS #1404 | Jason Newland | 4th August 2025

Transcript

(no music) (10 hours) Whisper Monday | LMBYTS #1404 | Jason Newland | 4th August 2025 · Deep Sleep Whisper Hypnosis (Jason Newland)

• 0:01
  Speaker 1: Hello, and welcome to Jason new Land to become. My
• 0:17
  Speaker 1: name is Jason new Land. This is let me put
• 0:23
  Speaker 1: you to sleep. Whisper ironically both my most popular recordings
• 0:35
  Speaker 1: and my least popular recordings.
• 0:39
  Speaker 2: Yeay, hello, hello, hello, hello hello.
• 0:56
  Speaker 1: Yeah, so this is Whisper Monday. Ah, yes, Monday again,
• 1:15
  Speaker 1: Monday don't have come around quickly. So I'd just like
• 1:23
  Speaker 1: to say a big thank you to all the well
• 1:26
  Speaker 1: wishes on my Facebook page. Thank you, and also address
• 1:44
  Speaker 1: a few moons about me doing the Whisper recordings. Just
• 1:50
  Speaker 1: let you know this, these Whisper Mondays and Whisper Tuesdays
• 1:58
  Speaker 1: and Whisper Wednesday is they're not replacing anything. It's an
• 2:06
  Speaker 1: additional thing. So it's I think it's I've been doing this.
• 2:23
  Speaker 1: It's kind of the first thing in the morning I
• 2:29
  Speaker 1: wake up, do we we? And I make a recording
• 2:47
  Speaker 1: now because of the time whispering. Is there any time
• 2:53
  Speaker 1: really that I can do any kind of whisper stuff?
• 3:04
  Speaker 1: And when I do wake up in the morning, I'm
• 3:11
  Speaker 1: kind of like a different person to how I am
• 3:14
  Speaker 1: later in the day. I was thinking about this before
• 3:19
  Speaker 1: I made the recording. I'm sure how to explain it
• 3:25
  Speaker 1: really I can't believe my voice gets croaky when I'm whispering.
• 3:32
  Speaker 1: Really Okay, I can't do it again. But I suppose
• 3:41
  Speaker 1: this is just I don't know. I don't know if
• 3:45
  Speaker 1: I'm going to do these regularly. I just happened to
• 3:50
  Speaker 1: have done one for a few days in a row.
• 3:57
  Speaker 1: But my intention is to get back to a degree
• 4:02
  Speaker 1: of normality and do the let me boy to sleep
• 4:13
  Speaker 1: recordings like I was doing them, you know, Monday's borrowing Objects, trivia, Tuesday, Curday, Friday,
• 4:24
  Speaker 1: Saturday Summary, maybe even Sunday's papers. Maybe we shall st
• 4:37
  Speaker 1: see how things go today. Over the last few weeks,
• 4:53
  Speaker 1: I kind of yeah, my my consistency lacked somewhat.
• 5:10
  Speaker 3: And didn't.
• 5:12
  Speaker 1: I mean, I still have made recordings during this period,
• 5:15
  Speaker 1: but there's been periods of time where I didn't do anything,
• 5:25
  Speaker 1: and I'm kind of surprised. I'm still making recordings right now,
• 5:34
  Speaker 1: but I seem to want to do it, so I
• 5:40
  Speaker 1: go go. I had a strange dream last night that
• 5:54
  Speaker 1: I was seeing this in this situation where everybody was
• 6:08
  Speaker 1: related to me, and I was trying to comfort a
• 6:16
  Speaker 1: female uh relative, I don't know his sister or whatever,
• 6:33
  Speaker 1: and none of it made sense, not really. There was
• 6:51
  Speaker 1: a speedboat. There was a bloke, the man, I don't
• 7:00
  Speaker 1: know who he was. Mhm, just trying to remember bits
• 7:11
  Speaker 1: of the drain.
• 7:14
  Speaker 4: Mm hmmm.
• 7:17
  Speaker 1: H I think my dance their neighbor just farted really loudly. Honestly,
• 7:32
  Speaker 1: I just said, like a big vibration, like a little
• 7:39
  Speaker 1: drop in set off. That's funny, brilliant.
• 7:53
  Speaker 4: Say it.
• 8:02
  Speaker 3: Hm.
• 8:04
  Speaker 1: The weekend was a bit boring, to be honest. There's
• 8:09
  Speaker 1: no boxing, no nothing really, just went a bit early
• 8:22
  Speaker 1: both nights. I think I was in bed by eight
• 8:25
  Speaker 1: o'clock both Friday and no Saturday. No Friday Saturday and
• 8:32
  Speaker 1: Sunday night. There's not a lot going on. Yesterday I
• 8:47
  Speaker 1: did a recording on grief, and I was re recording
• 9:00
  Speaker 1: this recording as you do. It was in the afternoon,
• 9:08
  Speaker 1: and all I could hear was screaming in the garden,
• 9:13
  Speaker 1: just shouting and screaming, kids and adults.
• 9:18
  Speaker 3: It's like.
• 9:21
  Speaker 1: I was getting mildly wound up. I don't ask for much,
• 9:27
  Speaker 1: just a little bit of peace, just especially when I'm
• 9:31
  Speaker 1: making a recording. So I stopped talking.
• 9:36
  Speaker 5: And I got up and I moved or pretty much
• 9:41
  Speaker 5: all of my books from my bookcase. I've got three
• 9:45
  Speaker 5: bookcases and I moved them onto the window sill.
• 9:51
  Speaker 1: And pretty much filled up most of the gap of
• 9:55
  Speaker 1: where the window is. And it seemed to be it's
• 10:03
  Speaker 1: done quite a good job of soundproofing the room from
• 10:08
  Speaker 1: the screaming kids. It's like, wow, it seems to be
• 10:23
  Speaker 1: overkilled though, to be fair, because I'm looking at it,
• 10:26
  Speaker 1: it's just like it looks a bit messy, looks like
• 10:30
  Speaker 1: a modern piece of art, something you might have seen
• 10:34
  Speaker 1: in an art gallery. We know what artist. It's weird,
• 10:49
  Speaker 1: but it's definitely I mean, it's quiet now anyway. I mean,
• 11:02
  Speaker 1: if you listen to the beginning of yesterday's recording, the
• 11:07
  Speaker 1: Grief one, you can actually hear squeaky screaming over there.
• 11:20
  Speaker 1: And it's just too loud. It's just too in for me,
• 11:30
  Speaker 1: it's just a little bit too loud, and it's constant
• 11:41
  Speaker 1: consciously and it's yeah, I know I'm moaning, but it
• 11:45
  Speaker 1: is a little bit too much sometimes and make make
• 11:57
  Speaker 1: that my voice again. You get, Taking aking, making recordings
• 12:11
  Speaker 1: is something that it's all I've got. It's the only
• 12:19
  Speaker 1: thing that I do, and it's so I need to
• 12:36
  Speaker 1: be able to have that sense of quiet. Now there
• 12:52
  Speaker 1: is a way around it, and I'm thinking about working
• 12:56
  Speaker 1: My way in that way is to keep my table
• 13:03
  Speaker 1: out of the storage room but in the other side,
• 13:13
  Speaker 1: the other side of the Yeah, but at the other
• 13:20
  Speaker 1: side of the room, and then start using the other
• 13:26
  Speaker 1: microphone a gang because that doesn't pick up so much
• 13:31
  Speaker 1: sound from outside, So I might do that instead. I
• 13:54
  Speaker 1: don't know. I'm not sure.
• 14:00
  Speaker 4: M M.
• 14:05
  Speaker 1: I'm just trying to.
• 14:08
  Speaker 6: Get in touch with how I feel. I feel okay,
• 14:16
  Speaker 6: m Yeah, I'm all right. I feel all right, Yeah,
• 14:45
  Speaker 6: not much going on.
• 14:56
  Speaker 1: Bies feel that it will be strained. I got them closed,
• 15:13
  Speaker 1: feeding properly.
• 15:19
  Speaker 7: That would be hungry.
• 15:40
  Speaker 3: Mm hmm.
• 15:44
  Speaker 1: I'm still trying to remember that dream. Nah, can't remember. No,
• 16:30
  Speaker 1: it's gone, ut, mad, I was a lot'll be restless
• 16:39
  Speaker 1: last night to start with.
• 16:59
  Speaker 3: Mm hmm.
• 17:30
  Speaker 1: I could quite easily just fall back to sleep, which
• 17:40
  Speaker 1: just shows there's not much going on inside my brain
• 17:43
  Speaker 1: right now.
• 17:49
  Speaker 8: No change them. Then he's been good, fast asleep on
• 18:28
  Speaker 8: the bed.
• 18:31
  Speaker 1: It take quite a lot to wake him up. Once
• 18:35
  Speaker 1: his gone. He's gone, like really it's a very deep sleep.
• 18:40
  Speaker 1: But once he's falls asleep, it just reminds me there's
• 18:54
  Speaker 1: been times when I've kind of tried to wake him up,
• 18:58
  Speaker 1: just like playing, you know, clicking my fingers and doing
• 19:04
  Speaker 1: a little dance or nothing. It reminds me it was
• 19:09
  Speaker 1: a TV It's a movie called with Oh what's his name?
• 19:36
  Speaker 1: It's the the actor that was in Groundhog Day, Bill Murray.
• 19:43
  Speaker 3: Bob.
• 19:45
  Speaker 1: So he's if funk correct. He's a psychiatric patient and
• 19:55
  Speaker 1: he goes and visits his psychiatrist, who's Richard Dreyfus. Has
• 20:01
  Speaker 1: a lot of information that's in my head, and he
• 20:05
  Speaker 1: stays over, I might get I might have this wrong.
• 20:11
  Speaker 1: This one scene where Richard Traces is trying to wake
• 20:18
  Speaker 1: him up and he's yelling, he's passion, symbols together, drums,
• 20:33
  Speaker 1: you know, all kinds of things. Nothing. Nothing's waking.
• 20:39
  Speaker 7: Bob up or Bill Murray.
• 20:43
  Speaker 1: He's doing this for like a few minutes, and there's
• 20:46
  Speaker 1: a whole schedu really where he's showing him different ways
• 20:52
  Speaker 1: trying to wake up Bob. And at the end of
• 20:59
  Speaker 1: it was lying there and this alarm clock goes off,
• 21:05
  Speaker 1: didd did did did and he just wakes up, yawns.
• 21:11
  Speaker 1: That's says good morning. It's very funny. I've buried it, really,
• 21:18
  Speaker 1: haven't I.
• 21:18
  Speaker 7: If you haven't seen it.
• 21:19
  Speaker 1: But it's an old movie from probably in the nineties,
• 21:28
  Speaker 1: so so he said a while back, might even be
• 21:33
  Speaker 1: the eighties. What about Bob that's called Richard Dratherus and
• 21:41
  Speaker 1: Bill Murray.
• 21:44
  Speaker 8: Ye, yeah, it was good.
• 22:07
  Speaker 1: I was another scene. It's a different movie, but there's
• 22:11
  Speaker 1: a couple of I just remember rewinding the videotape because
• 22:22
  Speaker 1: the comedy clip caught me off guard and made me
• 22:26
  Speaker 1: laugh so hard that I had to go back and
• 22:30
  Speaker 1: rewatch it. That was one of those one. That's one
• 22:35
  Speaker 1: clip I kept rewinding because it was so funny. And
• 22:42
  Speaker 1: the second one, another one was.
• 22:48
  Speaker 3: Did did did.
• 22:57
  Speaker 1: Gene Wilder? Geene Wilder was in his movie and he's
• 23:02
  Speaker 1: standing outside the door with this big mentioned house thing
• 23:10
  Speaker 1: and this lady kisses him on the lips and Gene
• 23:20
  Speaker 1: Wilder looks disgusted and he rubs his lips, screams and
• 23:27
  Speaker 1: runs away. It's very funny. I just I just found hilarious.
• 23:38
  Speaker 1: I remember rewinding that because he caught me off God,
• 23:42
  Speaker 1: that did not expect that. As Jean Wilder was, I
• 23:53
  Speaker 1: think he's one of the greatest comedy actors. A something
• 24:01
  Speaker 1: as they say, funny bones. He had it he's so funny.
• 24:09
  Speaker 1: It was that obliviousness almost, that look in his eyes,
• 24:17
  Speaker 1: like wasn't quite sure what was going on around him.
• 24:27
  Speaker 1: But I think people like him. If you love his movies,
• 24:34
  Speaker 1: his comedy movies, possibly avoid watching any interviews that he
• 24:41
  Speaker 1: did because he wasn't that person. He was very serious,
• 24:47
  Speaker 1: and you know, he wasn't I know he obviously he
• 24:53
  Speaker 1: wasn't that person because he's an actor, but I quite
• 24:58
  Speaker 1: like the idea of him being that person. It's just,
• 25:03
  Speaker 1: you know, if you see Jim Carrey being interviewed, he's
• 25:08
  Speaker 1: all serious these days. But then you get some some
• 25:16
  Speaker 1: entertainers or comedy actors, and they liked, I don't know,
• 25:28
  Speaker 1: which is naturally funny, if that makes sense. I met
• 25:44
  Speaker 1: a few comedians like that, some that were just really
• 25:49
  Speaker 1: funny people off end on stage. I don't think I
• 26:02
  Speaker 1: ever saw any of the really funny ones make it successfully.
• 26:12
  Speaker 1: But the ones that were funny off stage, it's it's
• 26:18
  Speaker 1: almost it's which is quite strange. But the ones that
• 26:24
  Speaker 1: were really funny on stage were just, I don't know,
• 26:31
  Speaker 1: trying to explain it. They weren't like that when they
• 26:34
  Speaker 1: were off off the stage. I suppose I could double
• 26:43
  Speaker 1: identity perhaps. I suppose also those comedians that are successful,
• 27:08
  Speaker 1: when they're doing the clubs and they're you know, doing
• 27:12
  Speaker 1: the different comedy clubs, they're probably tired but being funny
• 27:23
  Speaker 1: and they need a break from it, especially if they're
• 27:28
  Speaker 1: doing maybe two, three, maybe four kicks in one night
• 27:33
  Speaker 1: at the weekend. The probably last thing they want to
• 27:42
  Speaker 1: do is tell jokes when they're not on stage. Yeah,
• 28:06
  Speaker 1: although I did get a lift with Ricky Crow for once.
• 28:11
  Speaker 1: This is before I knew who he was, and he
• 28:15
  Speaker 1: did his character Buller.
• 28:18
  Speaker 7: The whole way.
• 28:20
  Speaker 1: So he came. He lived in a sports car from
• 28:23
  Speaker 1: the comedy club, probably about ninety four and maybe ninety five,
• 28:38
  Speaker 1: and he came. He lived to Stratford. I don't know
• 28:42
  Speaker 1: where he lived. I think he lived in Bow or
• 28:46
  Speaker 1: Canning Town or something like that. And I didn't realize
• 28:51
  Speaker 1: it was I've not seen his act and it was
• 28:57
  Speaker 1: the Buller where he plays his character called and he
• 29:02
  Speaker 1: did that the whole journey. It was very funny, but
• 29:06
  Speaker 1: he was just player, you know, a character. I think
• 29:20
  Speaker 1: my favorite comedy character now is Alan Bartridge. I've decided,
• 29:32
  Speaker 1: I've made my decision, and Alan Bartridge is just so funny.
• 29:40
  Speaker 1: All annuances, and I guess, having followed him for decades
• 29:52
  Speaker 1: seeing the way the character's developed, it's so good. I
• 30:03
  Speaker 1: don't know how well known Alan Bartridge is outside of
• 30:08
  Speaker 1: the UK, and I don't know how. I don't know.
• 30:24
  Speaker 1: I don't know how understandable the character would be, because
• 30:28
  Speaker 1: it's the character's funny on different levels. It's funny in itself,
• 30:35
  Speaker 1: but also he's kind of made fun of a lot
• 30:42
  Speaker 1: of not just I suppose the radio DJs that then
• 30:47
  Speaker 1: went on to TV and did chat shows and stuff
• 30:51
  Speaker 1: like that. He he's got some of those mannerisms, and yeah,
• 31:04
  Speaker 1: it's such a great character. Pre certain that Steve Coogan,
• 31:16
  Speaker 1: who is the actor who plays Alan Partridge, probably gets
• 31:26
  Speaker 1: completely fed up with doing that character at times and
• 31:35
  Speaker 1: wishes that one of his other characters was as popular.
• 31:40
  Speaker 1: But he's his audience has grown up with him and
• 31:58
  Speaker 1: he can keep that character. I mean, is he probably
• 32:04
  Speaker 1: be about sixty now, maybe late fifties. He's older than me,
• 32:12
  Speaker 1: just probably not by much, maybe five years since he
• 32:19
  Speaker 1: had let's say sixty, so he might be able to
• 32:23
  Speaker 1: do that character for another twenty years. Dear, one of
• 32:28
  Speaker 1: my favorite roles that Steve Kogan was in was when
• 32:35
  Speaker 1: he did Laura Lenardi Laura. What was it called? I
• 32:45
  Speaker 1: can remember the name of the movie. I think it
• 32:48
  Speaker 1: might just been their first names, Stanham, Lawrence, Oliver, stan
• 33:01
  Speaker 1: and Oliver. I think it was, yeah, Stan and Oliver
• 33:07
  Speaker 1: and Steve Cooking played the skinny one, Laura Nardi Hardi
• 33:19
  Speaker 1: was the big one on Laurel. Stan Lows. He played Stan.
• 33:28
  Speaker 1: He even had his eyes. I mean, he's always had
• 33:31
  Speaker 1: these eyes, but that was strange because he had the
• 33:37
  Speaker 1: same eyes. He has the same eyes as Stan Laurel,
• 33:47
  Speaker 1: which makes me think that he possibly wanted to play
• 33:53
  Speaker 1: that character, that role plays Stan Laurel for a long
• 34:00
  Speaker 1: time because he knew he looked like him. That was
• 34:08
  Speaker 1: a really good movie as well. It's really just about
• 34:16
  Speaker 1: their relationship, their friendship and you know, kind of the
• 34:27
  Speaker 1: last part of their lives together. I suppose Stan Laurel
• 34:44
  Speaker 1: was a little bit a little bit like Benny hill Is.
• 34:51
  Speaker 1: His life was about working and in the same way
• 34:58
  Speaker 1: that Bennie l used to But he used to write
• 35:04
  Speaker 1: jokes when he was at home, even though he wasn't
• 35:07
  Speaker 1: on television anymore. The thing is now not being on
• 35:12
  Speaker 1: television wouldn't have made a difference to him, because he
• 35:16
  Speaker 1: could have just done his own YouTube channel into his
• 35:20
  Speaker 1: own stuff and he wouldn't have needed he wouldn't have
• 35:24
  Speaker 1: been restricted by television. Plus he was wealthy and it
• 35:33
  Speaker 1: was popular in America, which makes you wonder why didn't
• 35:38
  Speaker 1: America give him a TV show. But he used to
• 35:54
  Speaker 1: be writing jokes all the time, and I think and
• 36:00
  Speaker 1: Laurel was the same. I was writing, it's a bit
• 36:07
  Speaker 1: chilly in here today, a little bit chilly. Minchew. That
• 36:13
  Speaker 1: window is open. Had to open the window because it
• 36:17
  Speaker 1: was stuffy with all those books in a way, which
• 36:21
  Speaker 1: is weird. I wouldn't afford it made too much difference,
• 36:26
  Speaker 1: but I guess some of the years came through even
• 36:30
  Speaker 1: when the windows are closed. Yeah, I'm not sure what
• 36:39
  Speaker 1: to do about those books being there. I'm a little
• 36:44
  Speaker 1: bit concerned that if.
• 36:45
  Speaker 7: One falls the whole old fault.
• 36:49
  Speaker 1: And it's a lot of books, like a heavy load
• 36:54
  Speaker 1: of books, that's probably so probably doesn't weigh as much
• 37:04
  Speaker 1: as me, but maybe it does. I don't think so. Yeah,
• 37:11
  Speaker 1: I wouldn't be able to if you condense to all
• 37:14
  Speaker 1: those books into like a compact weight. I'm not sure,
• 37:21
  Speaker 1: but struggle to lift it. I don't know, maybe not,
• 37:33
  Speaker 1: But then I think in some of the books are
• 37:35
  Speaker 1: quite heavy, and this I don't know, two hundred books
• 37:42
  Speaker 1: maybe more, so I try and count them one, two, three,
• 37:49
  Speaker 1: four or five, six, seven, eight, ninety eleven until thirteen fourteen,
• 37:55
  Speaker 1: fifteen sixteen, don't do anyone, twenty fee, twenty four, twenty five,
• 38:02
  Speaker 1: twenty six, twenty seven, twenty eight, twenty nine, thirty, thirty one,
• 38:05
  Speaker 1: thirty two, five, thirty six, thirty seventh, thirty eight, verty ninety, forty, forty.
• 38:13
  Speaker 5: One, forty two, forty forty four, forty five, forty six,
• 38:17
  Speaker 5: forty seven, forty eight, forty nine, fifty two.
• 38:20
  Speaker 7: Unif four five, six.
• 38:22
  Speaker 1: Seven, fifty nine, sixty one to probably two hundred and fifty.
• 38:45
  Speaker 1: So I think my plan for to day.
• 38:49
  Speaker 3: Is just.
• 39:02
  Speaker 1: Have some breakfast, have a cup of tea, and then
• 39:17
  Speaker 1: aimed Monday's boring objects and maybe do him miss recording
• 39:29
  Speaker 1: as well later on. And outside of that, nothing much else, really,
• 39:51
  Speaker 1: nothing really going on. So I'm going thank you for listening.
• 40:13
  Speaker 1: Remember to be kind to yourself because you do deserve
• 40:19
  Speaker 1: to be happy, be gentle with yourself. You deserve to
• 40:29
  Speaker 1: feel safe. Lots of love.
• 40:41
  Speaker 4: Bye, relax, in a more deep and meaningful way, maybe
• 41:02
  Speaker 4: in a way that can not just allow you to
• 41:08
  Speaker 4: feel calmer now and throughout the time we spend together here,
• 41:21
  Speaker 4: not just relaxed at the end of the recording when
• 41:26
  Speaker 4: it's finished and you can enjoy that sense of comfort
• 41:33
  Speaker 4: and peace, but also I think it would be nice
• 41:48
  Speaker 4: to have those feelings of relaxation continue for longer after
• 42:08
  Speaker 4: the recording has ended, so that you can still benefit
• 42:22
  Speaker 4: from listening to my voice, maybe in a few hours time,
• 42:31
  Speaker 4: perhaps tomorrow, and then by listening regularly, especially if you
• 42:44
  Speaker 4: find like some people do and myself as well. I
• 42:49
  Speaker 4: sometimes I'll find one particular recording that really resonates with me,
• 43:00
  Speaker 4: and I just listened to it over and over again
• 43:05
  Speaker 4: every morning, every evening. There was this recording from We're
• 43:18
  Speaker 4: going back to about nineteen ninety nine. It wasn't hypnosis,
• 43:24
  Speaker 4: but it was a guided visualizations. It kind of was hypnosis, really,
• 43:32
  Speaker 4: and I managed to find it again and it still
• 43:37
  Speaker 4: has the same effect on me. And part of it
• 43:43
  Speaker 4: was the person's voice relaxed me, just felt so peaceful,
• 44:00
  Speaker 4: and I'd look forward to listening to her in the
• 44:06
  Speaker 4: morning and in the evening, and I knew before even
• 44:17
  Speaker 4: pressing the play button. That since I've done that, pressed
• 44:26
  Speaker 4: the play button. This was in the days of CD
• 44:35
  Speaker 4: players press the play button, ifact it might have even
• 44:44
  Speaker 4: been a tape tape recorder. I'd lie down on the
• 44:48
  Speaker 4: bed and then even without necessarily listening to her words
• 45:05
  Speaker 4: because I had to memorized. Really, it was as if
• 45:14
  Speaker 4: my body knew exactly what to do, and the muscles
• 45:26
  Speaker 4: just almost went into automatic relaxation, and I remember my
• 45:47
  Speaker 4: mind would slow down. Now. Now, I was listening to
• 46:01
  Speaker 4: this recording in the early days of learning hypnosis, and
• 46:11
  Speaker 4: long before I ever made any videos or audio recordings myself,
• 46:21
  Speaker 4: because I didn't start doing that till two thousand and six.
• 46:31
  Speaker 4: But I knew, I knew how helpful I found being
• 46:47
  Speaker 4: able to just let go, to have that trust in
• 46:56
  Speaker 4: the person that I'm listening to, knowing that it's going
• 47:06
  Speaker 4: to be just as relaxing, if not more so. Each
• 47:17
  Speaker 4: time you hear my voice, you may feel the same.
• 47:30
  Speaker 4: Some people have been listening to me for over a decade.
• 47:45
  Speaker 4: Maybe not solidly, obviously, not twenty four hours a day,
• 47:51
  Speaker 4: but maybe people come back. Some people may be listen
• 47:58
  Speaker 4: every day. That's something that I do, which you may
• 48:15
  Speaker 4: not realize by listening is when I record these recordings now,
• 48:36
  Speaker 4: for example, I also am affected by the words that
• 48:48
  Speaker 4: I say. So if I set to you focus on
• 49:00
  Speaker 4: your feet, notice your feet relaxing, I will be focusing
• 49:10
  Speaker 4: on my feet. I will be noticing my feet relaxing.
• 49:32
  Speaker 4: If I said, focus on your hands, and maybe notice
• 49:39
  Speaker 4: the difference between each hand. Perhaps notice the the air
• 49:50
  Speaker 4: in the room, the temperature of the room. On the
• 49:55
  Speaker 4: backs of your hands. You may start to notice what
• 50:07
  Speaker 4: almost feels like a very light breeze, even though there
• 50:15
  Speaker 4: may not be any type of breeze at all where
• 50:20
  Speaker 4: you are right now. And as you become aware of
• 50:34
  Speaker 4: your hands, I'm also aware of how relaxed my hands
• 50:51
  Speaker 4: are feeling.
• 50:54
  Speaker 9: Now.
• 51:09
  Speaker 4: And when it comes to potentially drifting off to sleep,
• 51:16
  Speaker 4: which may be the reason you're listening, I also feel
• 51:29
  Speaker 4: drowsy when I make these recordings. I also notice my
• 51:43
  Speaker 4: mind drifting. In fact, at times I've actually fallen asleep
• 52:00
  Speaker 4: h without even noticing, and then I carry on talking
• 52:19
  Speaker 4: and it's suddenly when I listen back to do the editing,
• 52:28
  Speaker 4: I hear snoring and I think I don't remember snoring.
• 52:38
  Speaker 4: I remember talking. Was this snoring was a pig turned up.
• 52:49
  Speaker 4: That's why I sound like when I snare and I
• 52:56
  Speaker 4: get really into the old experience. I don't know how
• 53:10
  Speaker 4: you feel. How relaxed do you feel in your feet,
• 53:22
  Speaker 4: how relaxed you feel in your hands. I have noticed
• 53:48
  Speaker 4: more and more that the more relaxed, deeper level of
• 54:04
  Speaker 4: comfort you feel, the easier your breathing becomes. It's almost
• 54:22
  Speaker 4: like that additional muscle relaxation. So this allows you to
• 54:42
  Speaker 4: breathe easier without necessarily focusing on breath however, being able
• 55:09
  Speaker 4: to notice the ease in which you breathe so naturally.
• 55:53
  Speaker 4: You breathe so very easily and smoothly. Whenever I imagine
• 56:36
  Speaker 4: my breathing improving, when I've got my eyes closed, I
• 56:52
  Speaker 4: tend to visualize a few fulfilled with trees and flowers
• 57:12
  Speaker 4: producing all that life giving oxygen. It feels nice too,
• 57:47
  Speaker 4: if nothing else, just taking some time away from everything,
• 58:17
  Speaker 4: enjoying that feeling of peace serenity with a joyful heart.
• 59:15
  Speaker 4: Time seems to just drip by so very slowly, relaxed,
• 59:46
  Speaker 4: so deeply peaceful, completely unattached to any thoughts whatsoever in
• 1:00:26
  Speaker 4: this moment, completely free, noticing that your mind has slowed down,
• 1:01:38
  Speaker 4: slowed down, because nothing really requires your attention, you can
• 1:02:25
  Speaker 4: enjoy the physical sensations of allowing the stress to rip
• 1:02:42
  Speaker 4: out of your body, to appear out of every part
• 1:03:02
  Speaker 4: of your body, being released from your brain, your mind
• 1:03:46
  Speaker 4: slowly but surely, muscle, sing, legs, relas, ris r so
• 1:04:36
  Speaker 4: very deeply, ris so deeply. And the feelings, the pleasant
• 1:05:17
  Speaker 4: feelings in your arms and shoulders, deepening each part of
• 1:05:42
  Speaker 4: your body further and deeper and deeper, noticine, the feelings
• 1:06:24
  Speaker 4: in the back of your neck, the feelings in your wrists, muscles,
• 1:07:26
  Speaker 4: in front of your body. I all say, feeling peaceful deeply.
• 1:08:20
  Speaker 4: There's a sense of peace spreads through your fairy core.
• 1:09:01
  Speaker 4: Even when you focus on your mind, your mind becomes
• 1:09:28
  Speaker 4: eve and slower, even deeper. Relax so fury slow his stomach,
• 1:11:05
  Speaker 4: peaceful in your stomach. You're back. Notice Notice how relaxed
• 1:11:53
  Speaker 4: you'd never feel in the hole of your back. You
• 1:12:31
  Speaker 4: spy from your brain all the way down the middle
• 1:12:40
  Speaker 4: of your back, sending and receiving millions of messages every day,
• 1:13:03
  Speaker 4: decomfort increasing deeply xed.
• 1:13:51
  Speaker 9: You mes.
• 1:14:17
  Speaker 4: Legs, spreading those signals down a spine or cord into air,
• 1:14:31
  Speaker 4: every part of your body, your shins and your calf muscles,
• 1:15:18
  Speaker 4: your elbows, feelings of peace and tranquility spreading through your body,
• 1:15:52
  Speaker 4: tips of your toes, to your eyes, your fingers. All
• 1:16:09
  Speaker 4: wait till you know it. Back lettinker, read thinker, Please
• 1:17:10
  Speaker 4: drifting mind just wandering away. Happy to let go, let
• 1:17:41
  Speaker 4: go completely, let go, so tranquil, the whole body, enjoying
• 1:18:46
  Speaker 4: a sense listening God he for more, he join the space,
• 1:21:11
  Speaker 4: this space of peace.
• 1:21:20
  Speaker 9: And safety.
• 1:21:43
  Speaker 4: So very relaxed, yea, letting go. Maybe we can just
• 1:23:45
  Speaker 4: focus on the different parts of your body, just to
• 1:23:55
  Speaker 4: notice you feelhead and your eyes it too, so Louise,
• 1:25:23
  Speaker 4: noticing the sense of complete freedom, absolute freedom, dri dria,
• 1:26:56
  Speaker 4: he's fall energy, pase to breeze, so much easy loose
• 1:28:43
  Speaker 4: you may have you may not have noticed. Your mind
• 1:28:55
  Speaker 4: drifted peaceful, may even more deeply in the direction total
• 1:30:07
  Speaker 4: bliss for pace, bliss for pace, to reft to to
• 1:31:32
  Speaker 4: to peace, so calm, let him go, peace with mind
• 1:32:53
  Speaker 4: Rex forty. So relaxed, so relaxed. Your body feels almost invisible,
• 1:34:13
  Speaker 4: So very relaxed. I'm peaceful, so peaceful, RelA.
• 1:34:57
  Speaker 9: Liker.
• 1:35:33
  Speaker 4: And you could start to notice that you are feeling
• 1:35:40
  Speaker 4: more relaxed, even though I've not purposely focused your mind
• 1:35:52
  Speaker 4: upon that sense of physical comfort that is growing within you.
• 1:36:00
  Speaker 4: You throughout your body and your mind starts to slow down,
• 1:36:14
  Speaker 4: and that could be almost in recognition of I guess
• 1:36:21
  Speaker 4: my speech not being particularly fast and things just generally
• 1:36:35
  Speaker 4: feel calmer. Just by listening to my voice, you give
• 1:36:46
  Speaker 4: yourself an opportunity to take a break from the day,
• 1:36:55
  Speaker 4: take a break from your life as it is, and
• 1:37:03
  Speaker 4: to give yourself a rest, giving yourself permission to take
• 1:37:11
  Speaker 4: some time off, and to allow your body to relax
• 1:37:18
  Speaker 4: and allow your mind to slow down, which in turn
• 1:37:29
  Speaker 4: releases the tension and he stresses that you had in
• 1:37:34
  Speaker 4: your body. It's almost as if the parts of your
• 1:37:44
  Speaker 4: body just open up, allowing the negativity out and at
• 1:37:56
  Speaker 4: the same time replacing that nick activity with positive heathing energy,
• 1:38:07
  Speaker 4: which then fills your body up and your mind to
• 1:38:13
  Speaker 4: also starts to appreciate those feelings of increasing confidence, an
• 1:38:32
  Speaker 4: almost uplifting feeling, positive healing, an energy that spreads through
• 1:38:49
  Speaker 4: your body like a wave of comfort. All this comes
• 1:39:01
  Speaker 4: and just allowing yourself a few minutes, maybe half an hour,
• 1:39:13
  Speaker 4: however long you want it to be to just rest
• 1:39:23
  Speaker 4: and allow your mind and your body to almost reset
• 1:39:33
  Speaker 4: itself to the settings of comfort and relaxation, calmness, which
• 1:39:51
  Speaker 4: allows more room for feelings of pleasure and happiness to
• 1:40:05
  Speaker 4: move around your body and into your mind, almost as
• 1:40:14
  Speaker 4: if your mind and your body are sinking together, almost
• 1:40:24
  Speaker 4: mirroring each other with that growing positivity and calmness, And
• 1:40:38
  Speaker 4: it feels nice. It really does feel nice to know
• 1:40:46
  Speaker 4: that you are the one that has allowed yourself to
• 1:40:55
  Speaker 4: feel more comfort and to experience more at this deep relaxation.
• 1:41:12
  Speaker 4: Spreading throughout your body, and as I focus on each
• 1:41:26
  Speaker 4: part of your body, you can notice that that part
• 1:41:36
  Speaker 4: becomes even more relaxed just by focusing on it, becomes
• 1:41:49
  Speaker 4: even more calm and comfortable just by focusing. And as
• 1:42:02
  Speaker 4: I move down your body, starting at your head, the
• 1:42:11
  Speaker 4: parts that you've already focused on will continue to relax deeply,
• 1:42:21
  Speaker 4: and those parts that we've not yet focused on or
• 1:42:27
  Speaker 4: just automatically release any remaining tension in anticipation of even
• 1:42:40
  Speaker 4: more comfort about to come. Now, I'm going to start
• 1:42:52
  Speaker 4: by focusing on your forehead, just being aware the feelings
• 1:43:00
  Speaker 4: of your forehead and any background sounds like mister Herbert
• 1:43:11
  Speaker 4: the pigeon can just allow you to feel even more relaxed.
• 1:43:20
  Speaker 4: Just means you're in the moment. This isn't this isn't
• 1:43:26
  Speaker 4: a sterile environment. This is the world. I live in
• 1:43:34
  Speaker 4: the countryside, so there's lots of nature sounds around. So
• 1:43:47
  Speaker 4: as you focus on your forehead, just notice how it
• 1:43:52
  Speaker 4: becomes even more relaxed as you focus only on my
• 1:44:02
  Speaker 4: voice and that part of your body. Moving down to
• 1:44:12
  Speaker 4: your eyes, Focusing on your eyes, noticing how your eyelids
• 1:44:25
  Speaker 4: feel so heavy yet so light at the same time,
• 1:44:35
  Speaker 4: and all the muscles around your eyes relaxing completely. Moving
• 1:44:46
  Speaker 4: your focus down to your mouth, your lips, your tongue,
• 1:44:55
  Speaker 4: your teeth, and your gums, the whole of your mouth relaxing,
• 1:45:06
  Speaker 4: calm and loose. As you focus now on your jaw,
• 1:45:19
  Speaker 4: not just the parts of your jaw near your mouth,
• 1:45:24
  Speaker 4: your chin, but all the way up the size of
• 1:45:28
  Speaker 4: your face to your ears, a hole of your jaw,
• 1:45:38
  Speaker 4: feeding more relaxed and calm. Focusing on your neck, the
• 1:46:05
  Speaker 4: front of your neck and your throat, relaxing and loose
• 1:46:13
  Speaker 4: and calm. The side of your neck, the right and
• 1:46:23
  Speaker 4: left side of your neck, relax and loose and calm
• 1:46:42
  Speaker 4: and now the back of your neck. Focusing on the
• 1:46:49
  Speaker 4: back of your neck, letting go of any tension they
• 1:47:00
  Speaker 4: have been there before, and enjoying that sense of increasing
• 1:47:12
  Speaker 4: comfort and release that you can experience in the back
• 1:47:20
  Speaker 4: of your neck, moving down your back and moving either
• 1:47:33
  Speaker 4: side of your spine right from the top of your
• 1:47:37
  Speaker 4: back all the way down to the bottom of your
• 1:47:43
  Speaker 4: back down to your lower back. As you move up
• 1:48:01
  Speaker 4: and down your spine, you can feel the muscles either
• 1:48:10
  Speaker 4: side of your spine relaxing even more. And as those
• 1:48:23
  Speaker 4: muscles relax, that sense of comfort starts to spread outwards
• 1:48:34
  Speaker 4: from your spine into both sides of your back, the
• 1:48:44
  Speaker 4: top of your back, the middle and your lower back.
• 1:48:51
  Speaker 4: And as you scan gently and slowly up and down
• 1:48:58
  Speaker 4: your back, there's the muscles in the top of your
• 1:49:03
  Speaker 4: back relax and become looser. The muscles in the middle
• 1:49:13
  Speaker 4: of your back also seem to just almost divide from
• 1:49:21
  Speaker 4: each other, separating and almost melting, and in your lower
• 1:49:34
  Speaker 4: back there seems to be an extra special feeling of comfort.
• 1:49:51
  Speaker 4: The spreads into your hips, so down your lower back,
• 1:49:58
  Speaker 4: into your hips, into the area where your cosicks are,
• 1:50:09
  Speaker 4: and into your buttocks, and all those muscles that spread
• 1:50:18
  Speaker 4: from your lower back into your hip area, start to melt,
• 1:50:32
  Speaker 4: start to really let go. I don't even nowhere about
• 1:50:45
  Speaker 4: to focus on your shoulders. Your back and your spine
• 1:50:52
  Speaker 4: will continue until let go. You to relax so calmly,
• 1:51:13
  Speaker 4: And if you focus on your shoulders, you may notice
• 1:51:18
  Speaker 4: that they're already feeling really loose, already feeding calm and fearing.
• 1:51:54
  Speaker 4: Those muscles the move from your neck into your shoulders
• 1:52:09
  Speaker 4: feel so soft and gentle, so smooth and calm, and
• 1:52:39
  Speaker 4: the feeling in your shoulders seems to spread deep into
• 1:52:52
  Speaker 4: your shoulders, that sense of relaxation, not just traveling deeply
• 1:53:02
  Speaker 4: into your muscles, but also relaxing the bones and moving
• 1:53:20
  Speaker 4: all the way to underneath your arms, relaxing a whole
• 1:53:28
  Speaker 4: area between the tops of your shoulders and underneath your arms.
• 1:53:38
  Speaker 4: He Then you feel so relaxed and comfortable in your shoulders,
• 1:53:57
  Speaker 4: which sends that deep healing message into your arms, and
• 1:54:19
  Speaker 4: you may feel almost as if your arms are not
• 1:54:24
  Speaker 4: even there, because they're so relaxed, so deeply relaxed, so
• 1:54:47
  Speaker 4: so calm.
• 1:55:03
  Speaker 3: So.
• 1:55:10
  Speaker 4: Pose, not feeling spreading.
• 1:55:22
  Speaker 3: All the way.
• 1:55:24
  Speaker 4: Down your arms two elbows in including your elbows circumforts
• 1:55:48
  Speaker 4: spreads your away into wrists. There are forearments and the
• 1:56:03
  Speaker 4: wrists so heavy, yet at the same time so light
• 1:56:30
  Speaker 4: and gentle. Focusing now on your hands, my hands, so
• 1:57:34
  Speaker 4: peaceful in your hands, there's a sense of real peace.
• 1:58:14
  Speaker 4: It just seems to feel so familiar when your hands
• 1:58:28
  Speaker 4: relax deeply ees your thing is you think this sad?
• 1:59:36
  Speaker 4: This your finger tips, moving your attention to the front
• 2:00:39
  Speaker 4: of your body, so comfortable, move ven your fortress, your legs,
• 2:02:29
  Speaker 4: love musculs in your thighs, your knees so relaxed, a
• 2:03:23
  Speaker 4: calf muscles and just shains a puzy May four and
• 2:05:31
  Speaker 4: the fathing your feet, sir, peaceful, so calm, so peaceful,
• 2:06:00
  Speaker 4: sircom su peaceful, sycom so peace fall.
• 2:06:53
  Speaker 3: Y, sing.
• 2:07:00
  Speaker 4: Peace fall so calm, loving that deep relaxation, to spread
• 2:07:20
  Speaker 4: your chest, in your stomach, so letting go of everything.
• 2:07:52
  Speaker 4: So I'm gonna start counting down now, from twenty down
• 2:07:58
  Speaker 4: to one. You can imagine in a way it's like
• 2:08:07
  Speaker 4: just walking down some steps and each step or twenty steps,
• 2:08:14
  Speaker 4: and each step represents a level of comfort. Each step
• 2:08:23
  Speaker 4: represents a deepening of that comfort, and the furvies you
• 2:08:39
  Speaker 4: walk down those steps that are deeper and more relaxed
• 2:08:44
  Speaker 4: you feel. So starting with number twenty twenty, nineteen, eighteen,
• 2:10:39
  Speaker 4: seventeen sixteen eight four four see too well.
• 2:16:32
  Speaker 9: Faa F.
• 2:18:48
  Speaker 4: Nine y seven h h six D five four four.
• 2:28:41
  Speaker 3: One.
• 2:29:31
  Speaker 4: And now as you focus on your eyes, we're gonna
• 2:29:48
  Speaker 4: count down from ten douts one, focusing just on your eyes,
• 2:30:04
  Speaker 4: your eyelids, the muscles around your eyes, your eye walls themselves,
• 2:30:14
  Speaker 4: our whole area that makes up your eye. And as
• 2:30:31
  Speaker 4: we count down from ten down to one, whilst focusing
• 2:30:40
  Speaker 4: on your eyes, you'll become twice is relaxed with each
• 2:30:56
  Speaker 4: number counting down that you may find the all you
• 2:31:09
  Speaker 4: want to do is just to drift off to sleep.
• 2:31:17
  Speaker 4: And if that's what you want, then just allow yourself
• 2:31:24
  Speaker 4: to do that. Now, focusing on your eyes, I'm going
• 2:31:39
  Speaker 4: to begin counting down from ten down to one right now,
• 2:31:58
  Speaker 4: ten nine eight seven y.
• 2:35:56
  Speaker 10: Five four.
• 2:38:21
  Speaker 4: Three two one. So counting down from ten to one
• 2:41:14
  Speaker 4: ten nine eight seven six five four three two one.
• 2:41:45
  Speaker 4: And maybe that was a bit too quick in order
• 2:41:48
  Speaker 4: to relax. Maybe it's a bit too fast for you
• 2:41:53
  Speaker 4: to notice the calming of your body, maybe even a
• 2:42:02
  Speaker 4: little bit of pressure there. Like you'll count it down
• 2:42:06
  Speaker 4: from ten to one. Would you expect me to do man,
• 2:42:10
  Speaker 4: expect me to stick gold floppy just because you're counting down.
• 2:42:20
  Speaker 4: We could try it again, but this time I go
• 2:42:24
  Speaker 4: this lower. This time, as you focus on the whole
• 2:42:31
  Speaker 4: of your body before we focus on your legs. Just
• 2:42:37
  Speaker 4: notice how your body does start to feel more relaxed
• 2:42:52
  Speaker 4: with every number that I count down ten nine, eight, seven, six, five, four, three,
• 2:44:08
  Speaker 4: two one, And just notice how how you feel, generally,
• 2:44:46
  Speaker 4: how your body feels. It's not necessarily even about yeah,
• 2:45:00
  Speaker 4: counting down from ten to one. It's that space that
• 2:45:07
  Speaker 4: you have, that space between being active physically or mentally
• 2:45:27
  Speaker 4: to just sitting or lying down, just being there, not
• 2:45:36
  Speaker 4: doing anything, not saying anything, not needing to think about anything.
• 2:45:44
  Speaker 4: So it opens up a space, you know, a bit
• 2:45:48
  Speaker 4: of a space, a gap. And the more I camped
• 2:45:58
  Speaker 4: down from ten to one, the bigger that gap becomes.
• 2:46:06
  Speaker 4: So there's that gap of calmness, of comfort, relaxation. It's
• 2:46:19
  Speaker 4: a nice feeling, and it moves those stresses or discomforts
• 2:46:32
  Speaker 4: physically or emotionally, moves them away. Allows you.
• 2:46:48
  Speaker 1: To just.
• 2:46:51
  Speaker 4: Slow down. Someone to count again from ten down to one,
• 2:46:58
  Speaker 4: and notice that gap widening the gap and as it widens,
• 2:47:09
  Speaker 4: it's almost like the stress and attention falls into the
• 2:47:15
  Speaker 4: gap and gives you that distance, that space. Now ten nine, eight, seven, six, five,
• 2:48:36
  Speaker 4: four three two.
• 2:49:30
  Speaker 1: One.
• 2:49:41
  Speaker 4: And how did your body feel? No, can you notice
• 2:50:02
  Speaker 4: that you feeling calmer, the feeling more relaxed. As we
• 2:50:40
  Speaker 4: now focus on your legs, just your legs. We're just
• 2:51:00
  Speaker 4: going to start with focusing on your thighs. Of course,
• 2:51:20
  Speaker 4: it's not the most exciting thing to be doing, because
• 2:51:28
  Speaker 4: I'm sure, like most of your body is not a
• 2:51:31
  Speaker 4: lot going on right now. Just focusing on the whole
• 2:51:44
  Speaker 4: of your thighs, the tops of your thighs, the sides
• 2:51:50
  Speaker 4: of your thighs, the bottoms of your thighs, your outer thighs,
• 2:51:57
  Speaker 4: and your inner thighs. Basically the whole of your thigh
• 2:52:02
  Speaker 4: that leads into your hip and it goes down to
• 2:52:11
  Speaker 4: your knee joints. Now, this is a big area. It's
• 2:52:25
  Speaker 4: a very heavy area. It's very strong, probably the strongest
• 2:52:32
  Speaker 4: muscles in your body or in your thighs. But I
• 2:52:45
  Speaker 4: don't think we perhaps give enough attention to our thighs.
• 2:53:00
  Speaker 4: Perhaps we don't acknowledge how important our thighs are to
• 2:53:10
  Speaker 4: our lives. How much they actually do for us all
• 2:53:31
  Speaker 4: through our lives. And it may seem to sound really weird,
• 2:53:42
  Speaker 4: but I think that all of our body parts, especially
• 2:53:50
  Speaker 4: our thighs, need some TLC, a bit of love shown,
• 2:53:59
  Speaker 4: a bit of acknowledgement, thank you, gratitude for what our
• 2:54:17
  Speaker 4: thighs do for us. And I know this may sound
• 2:54:26
  Speaker 4: a bit strange. Maybe you think, why am I short?
• 2:54:33
  Speaker 4: How should be out in the garden hugging a tree
• 2:54:36
  Speaker 4: or something. Well, it's hard to set a microphone up
• 2:54:44
  Speaker 4: on a tree. That's why I'm doing this indoors. Otherwise
• 2:54:47
  Speaker 4: I would be outside hugging a tree. Now I can't
• 2:54:51
  Speaker 4: see the television from the tree. If you moved down
• 2:55:00
  Speaker 4: to your knees gain such an important part. And I
• 2:55:09
  Speaker 4: think we don't necessarily I'll speak for myself here. I
• 2:55:16
  Speaker 4: don't necessarily appreciate all that my nees do for me
• 2:55:23
  Speaker 4: until I have a problem with my knee. It's occasionally
• 2:55:28
  Speaker 4: if I ever maybe i'll pash it or it's aching
• 2:55:33
  Speaker 4: for some reason. It's then that I realize how much
• 2:55:40
  Speaker 4: it does. You know, the benefit of being able to
• 2:55:44
  Speaker 4: use my legs without any kind of physical discomfort is
• 2:55:54
  Speaker 4: a beautiful thing. That's possibly not appreciated until it's temporarily removed.
• 2:56:04
  Speaker 4: You know that's comfort. But as you focus on your knees,
• 2:56:13
  Speaker 4: regardless of how your knees feel, you can have that
• 2:56:19
  Speaker 4: sense of gratitude and love to your knees for all
• 2:56:26
  Speaker 4: that they do for you. And you can still have
• 2:56:38
  Speaker 4: that attention on your thighs and maybe notice how your
• 2:56:42
  Speaker 4: thighs feel. Maybe you've noticed that they are relaxing more
• 2:56:56
  Speaker 4: deeply as you focus now on the bottoms of your legs,
• 2:57:08
  Speaker 4: your shins and your calf muscles, the bones between your
• 2:57:15
  Speaker 4: knees and your feet incorporate, and of course your ankles
• 2:57:23
  Speaker 4: so important. You know, anyone that's had even like the
• 2:57:32
  Speaker 4: slightest sprain of an ankle knows how how much we
• 2:57:39
  Speaker 4: take our ankles for granted. And it's kind of strange
• 2:57:49
  Speaker 4: in a way when you think that. You know, logically,
• 2:57:55
  Speaker 4: our wrists are a lot thinner than the rest of
• 2:57:58
  Speaker 4: our arms, which is okay, it doesn't can't see any
• 2:58:03
  Speaker 4: problem with that because we're just picking stuff up. But
• 2:58:08
  Speaker 4: our ankles so much thinner than the rest of our legs,
• 2:58:20
  Speaker 4: and from a physics perspective or logical even it doesn't
• 2:58:25
  Speaker 4: really make sense. That all this weight would ultimately be
• 2:58:32
  Speaker 4: resting on your ankles then leading to your feet, that
• 2:58:42
  Speaker 4: thin area, thin bone. Yeah, it does so much great work.
• 2:58:53
  Speaker 4: Supports us, supports our body for a lifetime, helps us
• 2:59:04
  Speaker 4: to balance, It helps you to get around and be mobile.
• 2:59:19
  Speaker 4: And there's the calf muscles. Of course, when I was younger,
• 2:59:28
  Speaker 4: I couldn't see the point in calf muscles. Didn't seem
• 2:59:31
  Speaker 4: to do anything. Okay, if I walked around on tiptoes,
• 2:59:37
  Speaker 4: then my calf muscles get some work. But of course
• 2:59:41
  Speaker 4: that's not true. The calf muscles are being used whenever
• 2:59:45
  Speaker 4: we use our legs and your shins there to protect
• 2:59:59
  Speaker 4: your lower legs, shaped in a way, almost as a
• 3:00:08
  Speaker 4: protector for the bone, leading of course to your ankles
• 3:00:23
  Speaker 4: and your feet. But we're not going to focus on
• 3:00:30
  Speaker 4: your feet. We're just going to focus on the legs.
• 3:00:34
  Speaker 4: I realize that now that I've mentioned your feet, it
• 3:00:39
  Speaker 4: probably focuses on them anyway, So maybe I should focus
• 3:00:44
  Speaker 4: on your feet a little bit. You can have them
• 3:00:50
  Speaker 4: in your awareness the same as you have your thighs
• 3:00:55
  Speaker 4: in your awareness, even though we haven't been focusing on
• 3:01:00
  Speaker 4: your thighs for a few minutes. Let me focus in
• 3:01:05
  Speaker 4: on your ankles. There's still that sensation of comfort in
• 3:01:21
  Speaker 4: your thighs and this that movement of energy because the
• 3:01:33
  Speaker 4: thighs hold lots of different sensations. Of course, there's the muscles,
• 3:01:42
  Speaker 4: the big straw muscles that we have in our thighs.
• 3:01:54
  Speaker 4: But the skin on the outside of the thighs, as
• 3:02:00
  Speaker 4: in the outside of all of our body, can be
• 3:02:05
  Speaker 4: very sensitive, sensitive to the touch, sensitive to temperature, and
• 3:02:23
  Speaker 4: inside your thighs the bones, there's the muscle, there's the blood, vessels,
• 3:02:31
  Speaker 4: the arch trees, all this stuff that's inside your thighs.
• 3:02:41
  Speaker 4: And I guess sometimes it'd be nice if you could
• 3:02:45
  Speaker 4: actually put your fingers inside your thighs and a message,
• 3:02:52
  Speaker 4: so you can message on the outside, of course, but
• 3:02:56
  Speaker 4: to be able to get deep into the muscles and
• 3:02:59
  Speaker 4: to be able to just massage inside your thighs, message
• 3:03:04
  Speaker 4: in the bones of your leg, massage in or the
• 3:03:13
  Speaker 4: veins and just gently healing your thighs, and you could
• 3:03:23
  Speaker 4: move down message and inside your knees, just message in
• 3:03:30
  Speaker 4: those bones, but with healing fingertips, spreading that healing energy
• 3:03:38
  Speaker 4: deep into the joints of your knees. Of course, there's
• 3:03:48
  Speaker 4: the back of your your knee or the inside crease
• 3:03:54
  Speaker 4: where your knee is. It's a very sensitive area. Very
• 3:04:01
  Speaker 4: it feels very nice when you stroke it. That might
• 3:04:05
  Speaker 4: be because it's an area that's not really touched very often.
• 3:04:11
  Speaker 4: It's almost like a hidden part, that crease in your legs.
• 3:04:18
  Speaker 4: It's almost like a part that has a sensitivity, which
• 3:04:26
  Speaker 4: is a little bit different. Of course, it's protected by
• 3:04:36
  Speaker 4: your legs, so you can imagine putting your fingers into
• 3:04:48
  Speaker 4: that crease in your legs. Fold in between your legs.
• 3:04:58
  Speaker 4: You can just message with your fingertips, letting your fingertips
• 3:05:03
  Speaker 4: going inside, massage in the muscle tissue. You can of
• 3:05:13
  Speaker 4: course field the the bones of your knees, healing through
• 3:05:20
  Speaker 4: your fingertips. And then as you go down to your
• 3:05:32
  Speaker 4: calf muscles, and that's the part I'd like to be
• 3:05:35
  Speaker 4: able to really put my fingertips deep inside my calf muscles,
• 3:05:43
  Speaker 4: massage in every single tissue of that muscle, healing every part.
• 3:05:59
  Speaker 4: And then doing this saying for my shins, massage in
• 3:06:05
  Speaker 4: and gently stroking the bones, gently stroking them, healing in
• 3:06:13
  Speaker 4: a loving way, because they deserve to be treated as
• 3:06:20
  Speaker 4: the precious bones that they are. Because our legs are
• 3:06:24
  Speaker 4: so precious as in all the other parts of our body,
• 3:06:30
  Speaker 4: and more precious of any jure on the planet. When
• 3:06:44
  Speaker 4: you start to think about your legs in this way,
• 3:06:57
  Speaker 4: it can change your perspective. It might sound a bit
• 3:07:06
  Speaker 4: a bit silly to start with the idea of having
• 3:07:11
  Speaker 4: love for your legs, showing appreciation for your thighs, wanting
• 3:07:22
  Speaker 4: to be able to put your hands in your thighs,
• 3:07:28
  Speaker 4: massage the muscles and the bones, and to get your
• 3:07:34
  Speaker 4: fingers deep in there, releasing all tension, just to show
• 3:07:45
  Speaker 4: how much you care about your legs, how much you
• 3:07:52
  Speaker 4: care for what your legs do for you regularly, your knees,
• 3:08:01
  Speaker 4: your calves, your ankles, the strength of your ankles, considering
• 3:08:14
  Speaker 4: how thin they are compared to the rest of your legs,
• 3:08:19
  Speaker 4: especially your thighs, yet they're so strong, so flexible, absolutely
• 3:08:33
  Speaker 4: amazing things. Your ankles are truly a gift because of
• 3:08:44
  Speaker 4: what they do for you, supporting all that weight, regardless
• 3:08:56
  Speaker 4: of how what weight you are, even if you're only
• 3:09:00
  Speaker 4: eight stone, still a lot of weight for these little ankles.
• 3:09:10
  Speaker 4: Now I'm a lot heavier than eight stone double down,
• 3:09:18
  Speaker 4: yet my ankles support my body all the time. Although
• 3:09:27
  Speaker 4: they do give off a sigh of relief when I
• 3:09:30
  Speaker 4: sit down, as I've got my whole legs do my
• 3:09:38
  Speaker 4: feet feet also go, my toes clap. I'm so happy.
• 3:10:05
  Speaker 4: Your legs really are amazing. And I know that talking
• 3:10:15
  Speaker 4: about talking about your legs is probably possibly among the
• 3:10:21
  Speaker 4: most most boring things you've ever heard anyone say. Possibly
• 3:10:30
  Speaker 4: you're boring or not. Everything I said is true. Your
• 3:10:36
  Speaker 4: legs are amazing. Your legs deserve not just respect, they
• 3:10:57
  Speaker 4: deserve to relax deeply. They deserve to take some time
• 3:11:10
  Speaker 4: out of the day to just let go completely. Your
• 3:11:34
  Speaker 4: legs really can relax. And because the legs are so
• 3:11:52
  Speaker 4: such a most you know, very important part of your
• 3:11:57
  Speaker 4: body when you relaxtionally, makes the rest of your body
• 3:12:02
  Speaker 4: also naturally follows in that a journey of comfort. I
• 3:12:20
  Speaker 4: can feel it in my hips. My hips feel really loose,
• 3:12:29
  Speaker 4: and also my lawyer back as well. My lower back
• 3:12:34
  Speaker 4: really feels it feels stretched, even though I'm just sitting
• 3:12:39
  Speaker 4: in a chair and there's no stretching as far as
• 3:12:45
  Speaker 4: I'm aware that I'm doing. It's almost as if the
• 3:12:48
  Speaker 4: muscles are just relaxed so much that there is a
• 3:12:53
  Speaker 4: natural stretch as the tension has reduced a lot. And
• 3:13:17
  Speaker 4: I'm now going to count down from ten down to one,
• 3:13:25
  Speaker 4: and you can continue to fill wonderfully relaxed ten nine, eight, seven, six, five,
• 3:13:59
  Speaker 4: four three two what relax? So I'm just going to
• 3:14:27
  Speaker 4: count down from five down to one, and as a countdown,
• 3:14:34
  Speaker 4: if you just focus on the numbers, just the numbers
• 3:14:40
  Speaker 4: counting down, and notice how you feel in this moment
• 3:14:51
  Speaker 4: as you hear the numbers counting down, knowing that those
• 3:14:56
  Speaker 4: numbers counting down present you feeling calmer, not just in
• 3:15:09
  Speaker 4: your body, but also relaxing your mind. I just notice
• 3:15:17
  Speaker 4: how you feel. There's nothing to do, there's nothing to say,
• 3:15:24
  Speaker 4: there's nothing to think about, starting with number five, four
• 3:15:50
  Speaker 4: three two.
• 3:16:07
  Speaker 11: One.
• 3:16:17
  Speaker 4: And as you notice the gradual letting go that the
• 3:16:29
  Speaker 4: tension in your body, you may also begin to notice
• 3:16:37
  Speaker 4: and be aware of how your mind is starting to
• 3:16:45
  Speaker 4: slow down. This is just a natural thing that happens.
• 3:16:55
  Speaker 4: It's not really a special procedure. It's just natural because
• 3:17:00
  Speaker 4: is your body relaxes, your mind also starts to relax.
• 3:17:07
  Speaker 4: And the more your mind relaxes, the more your body relaxes.
• 3:17:11
  Speaker 4: It's just a continuous circle of relaxation and is that
• 3:17:23
  Speaker 4: calmness that comes from relative quietness. You know, even even
• 3:17:31
  Speaker 4: if this background sounds either your side online is still
• 3:17:38
  Speaker 4: going to be quite calm. You know, you haven't got
• 3:17:44
  Speaker 4: the television on, there's no music in the background unless
• 3:17:49
  Speaker 4: you're listening to the recording. With music, of course, you're
• 3:17:56
  Speaker 4: very likely not going to be sitting in a room
• 3:17:59
  Speaker 4: with other people. Of course you might be, but generally
• 3:18:03
  Speaker 4: it's more ideal if you can do this on your own,
• 3:18:08
  Speaker 4: so no distractions, and when you stop thinking about stuff,
• 3:18:25
  Speaker 4: relaxation automatically rises. A sense of comfort starts to grow,
• 3:18:40
  Speaker 4: and without trying to build it up into something fantastical
• 3:18:47
  Speaker 4: or something magical, this is just a natural process, something
• 3:18:59
  Speaker 4: that's easy to accomplish. In fact, it's almost you know,
• 3:19:09
  Speaker 4: the sense of relaxing completely happens really when you put
• 3:19:16
  Speaker 4: no effort into it. It's not something that you can
• 3:19:20
  Speaker 4: really force. It's something that happens naturally. And part of
• 3:19:32
  Speaker 4: the process of this recording and others is simply two
• 3:19:44
  Speaker 4: allow you to take advantage of this space. This time,
• 3:19:57
  Speaker 4: it's just let go to just be here, to be
• 3:20:09
  Speaker 4: in tune with how you feel. Yet with the intention
• 3:20:24
  Speaker 4: of wanting to relax deeply, and maybe even to fall asleep,
• 3:20:37
  Speaker 4: depending on what it is that you wish for yourself
• 3:20:44
  Speaker 4: in this moment. As we know, relaxing is the majority
• 3:21:00
  Speaker 4: of the process of falling asleep. The actual falling asleep
• 3:21:05
  Speaker 4: part is a tiny bit at the end. The deeper
• 3:21:13
  Speaker 4: relaxed you become, the easier you find yourself drifting. You
• 3:21:35
  Speaker 4: can also, if you choose, stay focused on my voice
• 3:21:44
  Speaker 4: and really enjoy the process of gradually relaxing each muscle
• 3:22:16
  Speaker 4: in your body effortlessly and just observing the sensation of
• 3:22:43
  Speaker 4: letting go completely. This time, I'm an account from six
• 3:23:00
  Speaker 4: down to one, and you can notice your mind calming
• 3:23:12
  Speaker 4: down more with each number that you hear me say, naturally,
• 3:23:26
  Speaker 4: feeling calm and slow and peaceful sex five, four, three,
• 3:25:38
  Speaker 4: two one, being aware of how your mind to slowed
• 3:26:37
  Speaker 4: right down, sinking deeply into relaxation. And as you focus
• 3:27:04
  Speaker 4: on your mind, you may notice that there are some
• 3:27:13
  Speaker 4: thoughts still there, maybe some stubborn thoughts that for some
• 3:27:23
  Speaker 4: reason perhaps need your attention. So what you can do
• 3:27:36
  Speaker 4: is send love to those thoughts. Sprinkle those thoughts with love.
• 3:27:56
  Speaker 4: Might all petals from a flower, just sprinkle over them,
• 3:28:02
  Speaker 4: petals filled with love towards those thoughts, to let those thoughts.
• 3:28:10
  Speaker 11: Know that.
• 3:28:12
  Speaker 4: You're not abandoned in them. You just need them. You
• 3:28:18
  Speaker 4: require them to just calm down, slow down, quiet down
• 3:28:33
  Speaker 4: for now. So as you focus on those remaining thoughts
• 3:28:46
  Speaker 4: as we count down this time from seven down to one.
• 3:28:52
  Speaker 4: With each number, just imagine sprinkling those flower petals of love, kindness,
• 3:29:08
  Speaker 4: gratitude over those thoughts, which will allow them to just
• 3:29:21
  Speaker 4: melt away and relax deeply. With every number, those thoughts
• 3:29:36
  Speaker 4: will become more and more relaxed, starting with number seven, six, five, four, three.
• 3:32:02
  Speaker 3: One.
• 3:32:19
  Speaker 4: And as you now notice how relaxed you're feeling in
• 3:32:36
  Speaker 4: your body, we're going to focus on your hands, because
• 3:32:58
  Speaker 4: the more relaxed hands are, the more relaxed your body
• 3:33:06
  Speaker 4: and mind are. And there's you focus on your hands
• 3:33:27
  Speaker 4: and your fingers. There's nothing needed to be done. There's
• 3:33:37
  Speaker 4: no clenching of fists or dents in the fingers or
• 3:33:42
  Speaker 4: anything like that. It's just noticing and focusing on your hands,
• 3:34:03
  Speaker 4: noticing how they feel. Because the more relaxed your hands feel,
• 3:34:29
  Speaker 4: the calmer your mind feels, and the more comfort you
• 3:34:38
  Speaker 4: feel throughout your body. And you may have already noticed
• 3:35:06
  Speaker 4: you mind is starting to dress like since just on
• 3:35:41
  Speaker 4: your hands and fingers, allowing them to experience a real
• 3:35:59
  Speaker 4: deep and in of that relaxation in your hands and fingers,
• 3:36:12
  Speaker 4: more and more relaxed. With each number from eight down
• 3:36:35
  Speaker 4: to one. You can almost feel that healing and relaxing
• 3:36:48
  Speaker 4: energy spreading into your hands and fingers, becoming ye more
• 3:37:06
  Speaker 4: relaxing with each number you hear, going down eight down
• 3:37:24
  Speaker 4: to one, drifting, drifting again, starting with.
• 3:37:45
  Speaker 11: Number eighth, seven, six.
• 3:39:35
  Speaker 4: Five, four, three, just being here now, nothing to think about,
• 3:41:48
  Speaker 4: nothing to do, nothing to say, and everything just feels
• 3:41:59
  Speaker 4: can't armor And this is your natural state of being.
• 3:42:11
  Speaker 4: This is how you just normally feel when you take
• 3:42:17
  Speaker 4: away all that other stuff that we add, you know,
• 3:42:26
  Speaker 4: things like stress and worrying and overthinking and anxiety, tension,
• 3:42:41
  Speaker 4: just generally thinking about stuff. You take that away, which
• 3:42:48
  Speaker 4: is what we do. What we do now you're left
• 3:42:57
  Speaker 4: with a real sense of peacefulness which comes to you
• 3:43:09
  Speaker 4: very quickly, because ultimately it's just a feeling a feeling
• 3:43:24
  Speaker 4: of comfort. It's almost as if you've gone inside yourself
• 3:43:31
  Speaker 4: and you've found a special place where everything is peaceful,
• 3:43:45
  Speaker 4: a place where you can feel relaxed and your natural
• 3:43:53
  Speaker 4: sense of comfort. A place where you can be you,
• 3:44:04
  Speaker 4: where you can accept yourself for who you are, the
• 3:44:11
  Speaker 4: place where you're not trying to please anybody else ever,
• 3:44:22
  Speaker 4: a place where you can actually not just love yourself,
• 3:44:30
  Speaker 4: but in some ways more importantly, you can like yourself
• 3:44:38
  Speaker 4: appreciate who you are. That sense of gratitude is in
• 3:44:56
  Speaker 4: the air all around you. That's also a place where
• 3:45:07
  Speaker 4: you can actually feel the healing energy soaking into your body.
• 3:45:24
  Speaker 4: Healing energy soaking into your body, and that healing energy
• 3:45:36
  Speaker 4: spreads through your veins, traveling to each and every single
• 3:45:46
  Speaker 4: part of your body, and you start to realize that
• 3:45:57
  Speaker 4: actually that healing energy, it's not just entered into your brain,
• 3:46:07
  Speaker 4: it's become part of your brain, and that spinal fluid
• 3:46:19
  Speaker 4: is now mixed with healing energy, not just allowing you
• 3:46:30
  Speaker 4: to feel so much more relaxed and healthy in this moment,
• 3:46:43
  Speaker 4: but also you start to realize that actually, what's happening
• 3:46:53
  Speaker 4: now with that heathing, relaxing energy spreading through your body,
• 3:47:03
  Speaker 4: it's actually changing your life. It's actually changing the way
• 3:47:14
  Speaker 4: you're going to feel not just now, but tomorrow and
• 3:47:21
  Speaker 4: the next day as your health improves, not just your
• 3:47:30
  Speaker 4: physical health, but your mental health. Things that used to
• 3:47:38
  Speaker 4: bother you in the past, for some reason, no longer
• 3:47:45
  Speaker 4: have the effect that they used to because something has
• 3:47:52
  Speaker 4: changed deep within you. Maybe things that used to cause
• 3:48:05
  Speaker 4: you to feel anger no longer have that power to
• 3:48:17
  Speaker 4: control you the way they seem to be able to before.
• 3:48:27
  Speaker 4: As you realize that you're the one who decides what
• 3:48:38
  Speaker 4: affects you, you're the one who decides to feel relaxed
• 3:48:50
  Speaker 4: and calm when you choose to enjoy noticing these natural
• 3:49:04
  Speaker 4: developments of healing continuing to grow and improve your life
• 3:49:19
  Speaker 4: day by day, including of course, your ability to relax
• 3:49:31
  Speaker 4: so much easier and sleeping. It's the most natural thing
• 3:49:47
  Speaker 4: in the world to you, because falling asleep is something
• 3:49:57
  Speaker 4: that you've done so many times in your life, and
• 3:50:08
  Speaker 4: you know that you were born, as we all were,
• 3:50:13
  Speaker 4: with the ability to fall asleep naturally. We were born
• 3:50:24
  Speaker 4: with that ability to just drift off into a deep,
• 3:50:36
  Speaker 4: healing sleep. Even when we're kids, sometimes will fall asleep
• 3:50:48
  Speaker 4: and we don't even want to try to tell us
• 3:50:52
  Speaker 4: stay awake. Maybe it's a birthday in the morning, or
• 3:50:56
  Speaker 4: it's Christmas or holiday or something we look forward to.
• 3:51:01
  Speaker 4: We don't want to go to sleep. But the more
• 3:51:06
  Speaker 4: we want to stay awake, the more we just start
• 3:51:11
  Speaker 4: to drift. And the more you fight drifting, the more
• 3:51:19
  Speaker 4: you try to stop yourself and drift in a safe
• 3:51:24
  Speaker 4: the deeper and stronger that drifting becomes. Because we're born
• 3:51:36
  Speaker 4: not just with the need to relax deeply and to
• 3:51:42
  Speaker 4: naturally fall asleep, but it's our birthright as part of
• 3:51:52
  Speaker 4: our DNA. And sometimes as we get older in life,
• 3:52:04
  Speaker 4: perhaps at times we have forgotten that relaxing completely is
• 3:52:18
  Speaker 4: not only a wonderfully pleasant experience, it's also really easy.
• 3:52:42
  Speaker 4: It's very, very easy to let go, because that's all
• 3:52:50
  Speaker 4: it is. It's just deciding to let go. And when
• 3:53:04
  Speaker 4: you press the play button on my recordings, you have
• 3:53:12
  Speaker 4: given permission for my voice to relax you. When you
• 3:53:23
  Speaker 4: press that play button, you have given me permission for
• 3:53:28
  Speaker 4: my words to affect you in a positive, only a
• 3:53:42
  Speaker 4: positive way, opening up your mind. Two useful and healing
• 3:54:05
  Speaker 4: suggestions that can have such an amazing effect on how
• 3:54:21
  Speaker 4: you feel right now, as well as those changes that
• 3:54:34
  Speaker 4: continue long after the recording ends, those changes within you
• 3:54:47
  Speaker 4: that continue to flourish and grow, transforming your life in
• 3:55:00
  Speaker 4: a positive, beautiful way, allowing you to move forward in
• 3:55:12
  Speaker 4: your life in the direction that you choose for yourself.
• 3:55:28
  Speaker 4: And this feeling, this feeling that you can experience a safety, comfort, calmness,
• 3:55:48
  Speaker 4: This feels so nice. It's such a help off the
• 3:56:00
  Speaker 4: place to be, and that positivity grows within you each
• 3:56:21
  Speaker 4: and every day. Moving forward, you're going to find that
• 3:56:35
  Speaker 4: you're more relaxed physically and in your mind is more relaxed.
• 3:56:50
  Speaker 4: And it's not that you're thinking slower. It's just that
• 3:56:56
  Speaker 4: your mind will be less clogged up with unnecessary negativity
• 3:57:08
  Speaker 4: because from now on, your mind rejects negativity. From now on,
• 3:57:18
  Speaker 4: you're going to start noticing when negativity arises and you
• 3:57:29
  Speaker 4: can just say stop, stop and that negativity will turn
• 3:57:43
  Speaker 4: around and leave you alone. Stop and that negativity, see
• 3:58:03
  Speaker 4: would disappear. And as you notice that you feel way
• 3:58:17
  Speaker 4: more relaxed than you probably expected, you can now congratulate
• 3:58:33
  Speaker 4: yourself because you're the person that has done this. You
• 3:58:41
  Speaker 4: are the one that has opened your mind up to
• 3:58:46
  Speaker 4: the simple facts that you can feel more relaxed in
• 3:58:54
  Speaker 4: your body and in your mind. You've opened your mind
• 3:59:05
  Speaker 4: up to the birthright of being able to just fall
• 3:59:12
  Speaker 4: asleep easily when you choose and that's a nice feeling.
• 3:59:29
  Speaker 4: Don't you think it feels nice? Doesn't it? To feel
• 3:59:38
  Speaker 4: calm full, That healing energy is spreading through your body
• 3:59:45
  Speaker 4: and your mind. To spend time a special place where
• 4:00:00
  Speaker 4: negativity can no longer enter. Negativity is banned. It's bad,
• 4:00:15
  Speaker 4: it's not allowed Entryue doesn't it doesn't. This doesn't deserve
• 4:00:22
  Speaker 4: to be here, doesn't belong here. Negativity has no place
• 4:00:31
  Speaker 4: in your life, which makes room for more comfort, more heathing,
• 4:00:50
  Speaker 4: more relaxation, more peace. It feels nice, doesn't it? Just
• 4:01:21
  Speaker 4: the let go with everything. I'm gonna count down now
• 4:01:42
  Speaker 4: from twenty down to one. You can continue to relax,
• 4:01:52
  Speaker 4: if you choose, you can drift to sleep. With every
• 4:02:04
  Speaker 4: number you hear me say, you can fill twice as relaxed,
• 4:02:19
  Speaker 4: or if you choose, you can feel twice as sleepy.
• 4:02:30
  Speaker 4: Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.
• 4:04:51
  Speaker 3: Four.
• 4:05:24
  Speaker 4: This is your time to just take a break, your
• 4:05:34
  Speaker 4: time to relax, to allow your mind to slow down,
• 4:05:54
  Speaker 4: to give yourself permission to take a break from everything.
• 4:06:12
  Speaker 4: And you're the only person that can make that decision.
• 4:06:20
  Speaker 4: You're the only person that can actually tell your mind
• 4:06:27
  Speaker 4: to just relax, to just take some time off so
• 4:06:52
  Speaker 4: that you can focus on your body, getting in touch
• 4:06:57
  Speaker 4: with how you feel physically. And in the process of
• 4:07:14
  Speaker 4: this body scan, where you focus on different parts of
• 4:07:19
  Speaker 4: your body, those parts that you focus on and observe,
• 4:07:33
  Speaker 4: even though you're not purposely requesting for those parts of
• 4:07:41
  Speaker 4: your body to relax, it's kind of expected. You expect
• 4:07:50
  Speaker 4: when you listen to my voice to feel more relaxed naturally,
• 4:08:03
  Speaker 4: because when you're listening to me, your attention is focused
• 4:08:14
  Speaker 4: on my words, and as my words guide you to
• 4:08:25
  Speaker 4: focus on those parts of your body, your focus increases,
• 4:08:44
  Speaker 4: which actually calms your mind. And when your mind can't down,
• 4:09:06
  Speaker 4: your body relaxes. And when your body calms down, your
• 4:09:28
  Speaker 4: mind relaxes. And even though we have not really started
• 4:09:45
  Speaker 4: the focus on your body, you can already feel that
• 4:09:57
  Speaker 4: healing energy spreading through your body, pushing out stress and tension,
• 4:10:16
  Speaker 4: healing all the parts of your body, including your skin,
• 4:10:25
  Speaker 4: your bones, your blood, all of your organs inside your body,
• 4:10:33
  Speaker 4: all of the muscles, all of the fat, all of everything,
• 4:10:42
  Speaker 4: every hair on your body is filled with that healing energy.
• 4:10:56
  Speaker 4: And when your brain it fills with that healing energy.
• 4:11:12
  Speaker 4: The feeling of comfort, of relaxation increases deeply, increases in
• 4:11:36
  Speaker 4: a way to your mind starts to fill, perhaps bit
• 4:11:51
  Speaker 4: drowsy because it's not needed, and it may start to
• 4:12:07
  Speaker 4: drift if that's what's needed. So if you're listening to
• 4:12:23
  Speaker 4: this and what you need is deep relaxation, that's what
• 4:12:29
  Speaker 4: you get. If what you need is to fall asleep
• 4:12:37
  Speaker 4: naturally and easily as your mind drifts, that's also what
• 4:12:46
  Speaker 4: will happen. Because by pressing that play button on the
• 4:12:59
  Speaker 4: podcast and listening to me, you give permission for your
• 4:13:06
  Speaker 4: body and your mind. In fact, you give the command
• 4:13:19
  Speaker 4: to your body and your mind to relax deeply and
• 4:13:30
  Speaker 4: to drift off to sleep, if that's what you want
• 4:13:39
  Speaker 4: or need. And as I focus on the different parts
• 4:13:52
  Speaker 4: of your body, you may start to just drift. And
• 4:14:06
  Speaker 4: then you come back again and you hear me talking,
• 4:14:10
  Speaker 4: and I'm focusing on a different part of your body,
• 4:14:19
  Speaker 4: and you may find yourself drifting. You don't realize you're
• 4:14:29
  Speaker 4: drifting until you stop drifting and you're alert again to
• 4:14:37
  Speaker 4: my voice. Focusing on a different part of your body
• 4:14:45
  Speaker 4: starts to relax even deeper, because that drifting is basically
• 4:14:55
  Speaker 4: you already.
• 4:14:59
  Speaker 9: In the sleep same.
• 4:15:07
  Speaker 4: And the more you drift, the longer you drift, and
• 4:15:12
  Speaker 4: the longer you drift, eventually that drifting continues into sleep,
• 4:15:27
  Speaker 4: and that's the last you remember until you wake up
• 4:15:36
  Speaker 4: in your own time, when you experience the right amount
• 4:15:42
  Speaker 4: of sleep for you, because when you do and if
• 4:15:51
  Speaker 4: you do fall asleep, it's extremely pleasant, so relaxing, so
• 4:16:05
  Speaker 4: deep healing sleep. It feels so nice to relax into
• 4:16:25
  Speaker 4: your own body and mind as you feel that healing
• 4:16:36
  Speaker 4: energy is spreading through it, relaxing us so deeply, relaxing,
• 4:16:49
  Speaker 4: use so so deeply. We start to focus on your eyes,
• 4:17:15
  Speaker 4: moving down to your jaw, down to your neck, your shoulders, arms, hands, fingers,
• 4:18:09
  Speaker 4: you chest, stomach, your back, your spine, youps, your legs,
• 4:18:58
  Speaker 4: your feet, your toes, and feeding, heating, spreading and growing
• 4:19:35
  Speaker 4: inside your body, feeling you up. Now let's focus again
• 4:19:50
  Speaker 4: more parts of your body, focusing this time on your forehead.
• 4:20:04
  Speaker 4: Now on your mouth, your lips, your tongue, the whole
• 4:20:14
  Speaker 4: of your mouth. Focus in on your fingers. Maybe you
• 4:20:36
  Speaker 4: could move your fingers a little bit so you can
• 4:20:41
  Speaker 4: focus on each one individually, both hands and even though
• 4:20:56
  Speaker 4: you focus on both of your hands now they almost
• 4:21:01
  Speaker 4: seemed to just melt into one. Where is your right
• 4:21:09
  Speaker 4: hand starting your left hand end, almost as if just
• 4:21:20
  Speaker 4: mixed together. Now, focusing on your knees, just noticing how
• 4:21:37
  Speaker 4: your knees fell. Now, focusing on your elbows, focusing on
• 4:22:01
  Speaker 4: both of your elbows, just observing the feeling of your elbows. Now,
• 4:22:41
  Speaker 4: focusing observing the back of your neck, feeding that energy
• 4:23:01
  Speaker 4: the back of your neck, absurd your ankles. Being aware
• 4:23:51
  Speaker 4: of physical sensations in your ankles.
• 4:24:15
  Speaker 12: Us, yes, so.
• 4:25:00
  Speaker 4: Out your toes on both of your feet, being aware
• 4:25:18
  Speaker 4: how your toes feel right now, m hm h mm hm.
• 4:26:00
  Speaker 4: And is sin how your entire body feels. Noticing how
• 4:26:33
  Speaker 4: your mind feels now letting go, letting go, letting go everything,
• 4:27:34
  Speaker 4: letting go, letting go, letting go everything, e thing. I'm
• 4:28:15
  Speaker 4: going to start now. And I'd like you just, first
• 4:28:19
  Speaker 4: of all, just to see yourself lying down on that
• 4:28:25
  Speaker 4: message table, lying on your front. Your head is supported,
• 4:28:31
  Speaker 4: your arms are supported, and you feel comfortable and breathing.
• 4:28:40
  Speaker 4: It's really easy, and you feel you feel confident in
• 4:28:50
  Speaker 4: how you look as well, So there's none of that
• 4:28:52
  Speaker 4: issue of body problems or shyness because I'm a professional
• 4:29:00
  Speaker 4: and this is a therapy session, so none of that
• 4:29:06
  Speaker 4: stuff matters whatsoever. This is about you. This is about
• 4:29:17
  Speaker 4: how you feel and how you can enjoy that sense
• 4:29:25
  Speaker 4: of comfort and relaxation that comes from letting go and
• 4:29:31
  Speaker 4: allowing my hands, my fingers to relax you by a
• 4:29:40
  Speaker 4: message your body. So I want to start off just
• 4:29:48
  Speaker 4: by placing my hands on the back of your head,
• 4:29:55
  Speaker 4: just gently, just you can feel what my hands feel
• 4:30:00
  Speaker 4: like really on you. So you can maybe feel the
• 4:30:07
  Speaker 4: warmth of my hands on the back of your head.
• 4:30:12
  Speaker 4: And with my hands to the side of your head,
• 4:30:16
  Speaker 4: not pressing, but just holding there very gently, maybe over
• 4:30:22
  Speaker 4: your ears, and a little bit on your face, just
• 4:30:26
  Speaker 4: so you can feel my hands so you can become
• 4:30:32
  Speaker 4: accustomed to them. And now put my hands on the
• 4:30:45
  Speaker 4: back of your head again and gently let them slide
• 4:30:49
  Speaker 4: down onto the back of your neck. You can feel
• 4:31:02
  Speaker 4: my hands gently stroking the back of your neck to
• 4:31:12
  Speaker 4: start with, just so you can get used to the
• 4:31:20
  Speaker 4: feeling with my hands on your skin, get accustomed to
• 4:31:28
  Speaker 4: realize that you're safe and it's all good, it's all fine.
• 4:31:39
  Speaker 4: And I'm going to start gently messaging the muscles in
• 4:31:43
  Speaker 4: the back of your neck with both hands. Now, this
• 4:31:59
  Speaker 4: is a very trusting situation really, because our necks are
• 4:32:05
  Speaker 4: so fragile and to have someone have their hands around
• 4:32:11
  Speaker 4: your neck in that way can sometimes be problematic for people,
• 4:32:17
  Speaker 4: which is why massages are quite good, because it allows
• 4:32:22
  Speaker 4: you to relax and to get in touch with trust,
• 4:32:36
  Speaker 4: to feel peaceful and calm. And there's a massage the
• 4:32:48
  Speaker 4: sides of your neck gently moving from the bottom of
• 4:32:56
  Speaker 4: your neck, it would be sort of near your shoulders
• 4:33:00
  Speaker 4: start I guess, all the way up to your jaw,
• 4:33:07
  Speaker 4: your ears kind of area that side of your neck.
• 4:33:14
  Speaker 4: Of course it's a lot longer than the front of
• 4:33:16
  Speaker 4: your neck. The message in the back of your neck,
• 4:33:36
  Speaker 4: especially that area where perhaps we hold tension, and as
• 4:33:45
  Speaker 4: that area's message, you can actually feel a sense of
• 4:33:50
  Speaker 4: release in the back of your neck, and maybe you
• 4:33:58
  Speaker 4: can breathe it out as well. Notice how it feels.
• 4:34:04
  Speaker 4: Notice how you feel. Then moving down to that area
• 4:34:17
  Speaker 4: between your neck and your shoulders, that musty area, starting
• 4:34:25
  Speaker 4: to message that area on both sides. I mean, this
• 4:34:32
  Speaker 4: would be the area that a lot of people would
• 4:34:35
  Speaker 4: message if they were going to give you like a
• 4:34:38
  Speaker 4: shoulder message. Even that's not technically the shoulders, but it's
• 4:34:44
  Speaker 4: all the muscles that lead to the shoulders from the
• 4:34:48
  Speaker 4: neck and again that can hold tension and stress. And
• 4:34:56
  Speaker 4: when massaged sometimes a nice deep message which is useful,
• 4:35:03
  Speaker 4: and you decide how deep that message is, and just
• 4:35:19
  Speaker 4: allow my knuckles just to dig in to get to
• 4:35:26
  Speaker 4: those muscles and to really relaxed all the time being
• 4:35:36
  Speaker 4: firm yet gentle with you and just stroking down the
• 4:35:54
  Speaker 4: area to your actual shoulders, moving to the muscles of
• 4:36:03
  Speaker 4: your shoulders and maybe initially just pulling up the shoulders
• 4:36:14
  Speaker 4: a little bit off the table just to give you
• 4:36:17
  Speaker 4: a little bit of a stretch, but very gently, and
• 4:36:28
  Speaker 4: you've got the muscles at the front of your shoulders,
• 4:36:31
  Speaker 4: the sides of the back. Again, this is a part
• 4:36:42
  Speaker 4: that can really take quite a bit of pressure, quite
• 4:36:48
  Speaker 4: a bit of needing if if you wish to really
• 4:36:58
  Speaker 4: release the tension to really get into those muscles, and
• 4:37:06
  Speaker 4: you can let your fingers in there if you feel
• 4:37:10
  Speaker 4: really nice. Sometimes just being stroked gently or being massaged
• 4:37:19
  Speaker 4: quite strongly, it can all be beneficial to the realization.
• 4:37:33
  Speaker 4: Put the muscles in your shoulders.
• 4:37:45
  Speaker 1: Now.
• 4:37:45
  Speaker 4: To move down your arms, we do one arm at
• 4:37:55
  Speaker 4: a time, starting with your right arm. Well I do
• 4:38:05
  Speaker 4: is I just lift your arm up, just hold it
• 4:38:10
  Speaker 4: to the side.
• 4:38:10
  Speaker 3: Of you.
• 4:38:14
  Speaker 4: And where it still be attached, and I just message
• 4:38:20
  Speaker 4: the tops of your arms all the way down to
• 4:38:33
  Speaker 4: your forearms, into your wrists, gently messaging that parts, the
• 4:39:00
  Speaker 4: softer part, which is the under part of the arm,
• 4:39:07
  Speaker 4: which leads to the crease in your elbow, the inside.
• 4:39:12
  Speaker 4: It's much more sensitive skin. Sometimes just having that stroked,
• 4:39:29
  Speaker 4: I feel really nice, pleasurable and relaxing. Now moving down
• 4:39:46
  Speaker 4: to your right hand, just holding your hand with both
• 4:39:59
  Speaker 4: of my hands, just pressing gently on the back of
• 4:40:08
  Speaker 4: your hand and stretching your fingers ever slightly at the
• 4:40:19
  Speaker 4: same time pressing down and massaging each finger, and then
• 4:40:35
  Speaker 4: starting to massage the palms of the hand. Just turning
• 4:40:46
  Speaker 4: the hand gently, stretching it gently, and actually having your
• 4:40:57
  Speaker 4: hand held can really be an emotional experience sometimes, even
• 4:41:05
  Speaker 4: if it is a stranger, so when you don't know
• 4:41:09
  Speaker 4: very well, like a massage person or a therapist, maybe
• 4:41:17
  Speaker 4: because it's intimate and you can feel nice, you can
• 4:41:30
  Speaker 4: feel safe. And as I put that right arm back
• 4:41:41
  Speaker 4: down where it was, to do the same with your
• 4:41:49
  Speaker 4: left arm, exactly the same message in the muscles and
• 4:42:02
  Speaker 4: your arm all the way down to your rest, stroking
• 4:42:10
  Speaker 4: the inside of your arm, just being gentle or as
• 4:42:20
  Speaker 4: firm as you require, and then massaging your left hand,
• 4:42:40
  Speaker 4: stretching the fingers, gently massaging the palm of your left hand.
• 4:43:02
  Speaker 4: You feel so so relaxing, so comforting, and I just
• 4:43:31
  Speaker 4: rest your left down, back down, start to message your back,
• 4:43:45
  Speaker 4: the biggest part of your body, starting at the top,
• 4:43:57
  Speaker 4: starting again where we already be have been, the area
• 4:44:00
  Speaker 4: at the top in between his shoulders k near your neck.
• 4:44:07
  Speaker 4: Going back, the massage in that area again, but this
• 4:44:12
  Speaker 4: time moving downwards, taking a downward stroke to the middle
• 4:44:25
  Speaker 4: of your back, working from the outside inwards. It's a
• 4:44:33
  Speaker 4: massage in the your back, but the the outsides of
• 4:44:40
  Speaker 4: your back parts where your arms would maybe rest against,
• 4:44:58
  Speaker 4: almost the part that connects your front to your back,
• 4:45:13
  Speaker 4: and just messaging down firmly but gently, as firm as
• 4:45:21
  Speaker 4: you want, moving down and moving across a little bit,
• 4:45:29
  Speaker 4: and moving all the way down again, being very gentle
• 4:45:35
  Speaker 4: yet firm as you choose. Eventually we get to the spine.
• 4:45:48
  Speaker 4: We can massage the muscles on either side of your
• 4:45:51
  Speaker 4: spine from the top of your neck all the way
• 4:45:55
  Speaker 4: down to your lower back. We can do that a
• 4:46:07
  Speaker 4: few times. Sometimes people would use the knuckle or the
• 4:46:17
  Speaker 4: you know, two fingers and just go your side of
• 4:46:22
  Speaker 4: the spine almost just push down, go all the way
• 4:46:27
  Speaker 4: down to the bottom of the spine, each time releasing
• 4:46:34
  Speaker 4: tension and opening up the body, stretching your body so
• 4:46:44
  Speaker 4: that you feel more relaxed but at the same time rejuvenated.
• 4:47:03
  Speaker 4: And now I'm going to move to one side, to
• 4:47:06
  Speaker 4: your right side, and from the bottom of your ribs
• 4:47:16
  Speaker 4: to your pelvis, I'm going to massage that area of
• 4:47:21
  Speaker 4: your back. I'll stretch over the other side and I
• 4:47:26
  Speaker 4: will pull the muscles gently and massage and push from
• 4:47:33
  Speaker 4: one end that side or right to my side to
• 4:47:38
  Speaker 4: the middle of fact to where your spine is massaging
• 4:47:44
  Speaker 4: that side of your spine the opposite side to where
• 4:47:48
  Speaker 4: I'm standing. It's almost like kneading bread. There's that big
• 4:47:56
  Speaker 4: area which is.
• 4:47:59
  Speaker 1: Firm.
• 4:48:00
  Speaker 4: Yeah, lots there to message. Potentially one of the most
• 4:48:09
  Speaker 4: important places to actually have a message because you really
• 4:48:17
  Speaker 4: feel it. You really feel the release and the pleasure
• 4:48:24
  Speaker 4: of having your lower back massaged. It releases so much
• 4:48:31
  Speaker 4: from your body that's not useful starting a healing process
• 4:48:41
  Speaker 4: which will continue long after this recording is over. The
• 4:48:54
  Speaker 4: message in this part of your body not only feels
• 4:48:58
  Speaker 4: really good for you, it's actually fun to do because
• 4:49:04
  Speaker 4: it is, as I said, like kneading bread. It's a
• 4:49:09
  Speaker 4: part that you can really get hold of and really
• 4:49:14
  Speaker 4: massage deeply if that's your choice. And then I'm going
• 4:49:27
  Speaker 4: to move over to the other side of your body
• 4:49:29
  Speaker 4: and do the same with the opposite part of your
• 4:49:38
  Speaker 4: lawer back, kneading and massaging from your sides all the
• 4:49:45
  Speaker 4: way to the middle of your back where your spine
• 4:49:52
  Speaker 4: is pressing and kneading firm and gentle at the same time.
• 4:50:08
  Speaker 4: It feels so releasing this mixture of pleasure, comfort, release, calmness,
• 4:50:21
  Speaker 4: relaxation or mixed together. Plus there's that feeling from your
• 4:50:33
  Speaker 4: stomach as it's being stretched. Even though you're in your
• 4:50:38
  Speaker 4: stomach now, you can feel it being stretched because that
• 4:50:42
  Speaker 4: whole area is connected to your stomach. Now we're going
• 4:50:54
  Speaker 4: to move or move further up to your top of
• 4:50:59
  Speaker 4: your body, and I we do the same this time,
• 4:51:05
  Speaker 4: starting with your upper back. Put my hands forward over
• 4:51:13
  Speaker 4: and massage in that area up to your spine. From
• 4:51:20
  Speaker 4: the side of your body up to your spine so
• 4:51:25
  Speaker 4: some of that massage area, that muscle tissue or whatever
• 4:51:31
  Speaker 4: fatty tissue even will be possibly from your chest. There's
• 4:51:37
  Speaker 4: all connected chest and the back connect together. I'm going
• 4:51:44
  Speaker 4: to be massaging and just pulling some of that skin
• 4:51:49
  Speaker 4: from your side up and massaging that area of your
• 4:51:58
  Speaker 4: upper back all the way to your spine. And then
• 4:52:07
  Speaker 4: I'll move down a bit and I'll continue with the
• 4:52:10
  Speaker 4: middle of your back, doing exactly the same thing as
• 4:52:17
  Speaker 4: gentle or as deep as you choose. Now I'll move
• 4:52:31
  Speaker 4: the other side again and do the exact same thing
• 4:52:36
  Speaker 4: with the top of your back on the other side,
• 4:52:40
  Speaker 4: from pretty much underneath your arm area really to your spine.
• 4:52:59
  Speaker 4: I think continue in that all the way down, including
• 4:53:06
  Speaker 4: your lower your middle of your back. I'm gonna go
• 4:53:23
  Speaker 4: to your thighs, the backs of your thighs, and the
• 4:53:30
  Speaker 4: sides of your thighs, starting with your right leg. Massage
• 4:53:40
  Speaker 4: in the back and the sides of your thighs gently
• 4:53:49
  Speaker 4: and firmly. There's a lot of muscles there. It's an
• 4:53:55
  Speaker 4: area that can be very tense at times and maybe
• 4:54:00
  Speaker 4: needs a little bit more pressure than the rest of
• 4:54:02
  Speaker 4: the body that's up to you. You can gently stroke
• 4:54:11
  Speaker 4: the back of your legs where you know, opposite your
• 4:54:18
  Speaker 4: knee joint or underneath your knee joint, very sensitive, gentle area,
• 4:54:33
  Speaker 4: and then working down to your calf muscles. Massage in
• 4:54:40
  Speaker 4: your half muscles thoroughly and deeply, if you choose, using
• 4:54:49
  Speaker 4: both hands and fingers, digging deep to your ankles and
• 4:55:08
  Speaker 4: the back of your back of your ankles, just gently
• 4:55:15
  Speaker 4: message in that area, maybe lifting the leg and stretching
• 4:55:27
  Speaker 4: a little bit. Moving to the right foot, massaging the
• 4:55:53
  Speaker 4: bottom of your feet and the side of your feet
• 4:56:07
  Speaker 4: gently but firm enough so they don't tickle, and just
• 4:56:16
  Speaker 4: allow the pleasure that you get from having your feet
• 4:56:22
  Speaker 4: massaged to just overtake you as I continue to message
• 4:56:32
  Speaker 4: your feet, the bottoms of your feet besides your arches,
• 4:56:42
  Speaker 4: your heel. You can put a lot of pressure into
• 4:56:47
  Speaker 4: your heel and it feels amazing, yet the arches need
• 4:56:53
  Speaker 4: to be a bit more gentle. Straight gin your toes
• 4:57:01
  Speaker 4: gently and massage in the bottoms of your toes with
• 4:57:08
  Speaker 4: my fingers, each one individually. Moving over to the left
• 4:57:23
  Speaker 4: leg to do exactly the same thing, starting at the
• 4:57:32
  Speaker 4: top of the thighs, work in the back of the
• 4:57:37
  Speaker 4: thighs and the sides massaging deeply and gently the whole area,
• 4:57:50
  Speaker 4: working all the way down. And this is an area
• 4:57:59
  Speaker 4: that maybe you could like to spend more time relaxing
• 4:58:07
  Speaker 4: and messaging. So perhaps if you wanted like a bigger
• 4:58:14
  Speaker 4: future recording, want spend more time on one particular area.
• 4:58:26
  Speaker 4: As you move down to your calf muscles, Massage in
• 4:58:38
  Speaker 4: your calf muscles firmly and gently, moving down your aincor
• 4:58:53
  Speaker 4: into your feet, Massage in the backs of your feet,
• 4:59:01
  Speaker 4: the bottoms of your feet, stretching your toes and message
• 4:59:11
  Speaker 4: in each tone individually. And the feeling of pleasure and
• 4:59:18
  Speaker 4: release that you experience when your having your feet massaged
• 4:59:25
  Speaker 4: feels really good. Now, she turn over in your mind.
• 4:59:46
  Speaker 4: Laying on your back, I'm just going to start again
• 4:59:59
  Speaker 4: for your neck area in your shoulders, just to get
• 5:00:14
  Speaker 4: back in touch with that area. And as you move up,
• 5:00:31
  Speaker 4: I can clean my hands, make them more fresh, because
• 5:00:36
  Speaker 4: now I'm going to message your face gently, starting off
• 5:00:45
  Speaker 4: with your forehead. Your eyes are closed and I can
• 5:00:56
  Speaker 4: just stretch your eyes and little bit pushing up on
• 5:01:02
  Speaker 4: your eyebrows and just messaging around your scalp, massaging down
• 5:01:20
  Speaker 4: your cheeks, around your ears, into your chaw gently the
• 5:01:34
  Speaker 4: side of your neck chin mm hmm, and just moving
• 5:01:52
  Speaker 4: down sholl your neck down to your chest, starting him
• 5:02:03
  Speaker 4: by massage in the very top of your chest where
• 5:02:10
  Speaker 4: the collar bone is. Give a side of the collarbone,
• 5:02:24
  Speaker 4: and then just massage in the hole of the chest,
• 5:02:36
  Speaker 4: moving the chest around. Because it's quite a large area,
• 5:02:50
  Speaker 4: you can move from one side to the next. Move
• 5:02:58
  Speaker 4: in my hands underneath pretty much where your arms are
• 5:03:08
  Speaker 4: stretching up, stretching some of the muscles of your back
• 5:03:13
  Speaker 4: in the process, moving up over your chest, and they're
• 5:03:27
  Speaker 4: moving down again, and then lauer on my hands. They
• 5:03:43
  Speaker 4: just message gently and slide down towards your stomach, starting
• 5:03:52
  Speaker 4: in the middle of your chest, and then gradually my
• 5:03:58
  Speaker 4: hands moving apart and massaging and sliding at the same time,
• 5:04:08
  Speaker 4: moving down to just below your rib cage, moving down
• 5:04:27
  Speaker 4: the messaging up again, giving your chest all the attention
• 5:04:36
  Speaker 4: that it needs to feel completely relaxed. Remembering that I'm
• 5:04:51
  Speaker 4: also going to be focusing on your sides as well,
• 5:04:56
  Speaker 4: an area that really doesn't get much attention. It feels
• 5:05:03
  Speaker 4: really good when it's massaged. Just stroking my hands down
• 5:05:13
  Speaker 4: the sides of your body, just below your arms, all
• 5:05:20
  Speaker 4: the way down to your hips. Now move into your
• 5:05:33
  Speaker 4: stomach area. I'm going to stand one side of you
• 5:05:39
  Speaker 4: like I did when I did your luwer back. I'm
• 5:05:43
  Speaker 4: gonna do a similar process of just stretching the muscles
• 5:05:49
  Speaker 4: from your side, gently massaging from one side to the next,
• 5:06:05
  Speaker 4: move in a whole area from below your ribs all
• 5:06:12
  Speaker 4: the way down to below your belly button, and then
• 5:06:23
  Speaker 4: move around to the other side of you and repeat
• 5:06:26
  Speaker 4: that process of relaxing deeply, calmly. You feel loose, you
• 5:06:46
  Speaker 4: feel free. And it's something about having your stomach message
• 5:06:53
  Speaker 4: that's different from any other part because we do have
• 5:07:00
  Speaker 4: a tendency of holding a different kind of stress in
• 5:07:04
  Speaker 4: her stomach that we may not be aware of. As
• 5:07:14
  Speaker 4: I now message your stomach in front of your stomach,
• 5:07:21
  Speaker 4: making circles around your belly button thing going the other
• 5:07:33
  Speaker 4: way around. There's a gentleness and a freedom that comes
• 5:07:45
  Speaker 4: from feeling how you're feeling. As I now move down
• 5:07:56
  Speaker 4: the tops of your thighsscles, massaging them, and I can
• 5:08:04
  Speaker 4: do this two legs at the same time, pressing down
• 5:08:12
  Speaker 4: massaging deeply those muscles in your thighs at front of
• 5:08:19
  Speaker 4: your thighs and moving down to your knees gently massaging
• 5:08:30
  Speaker 4: your knees, sliding down your shins, putting pressure on either
• 5:08:41
  Speaker 4: side of your shin gently, softly but firmly, moving down
• 5:08:54
  Speaker 4: to your ankles, stroking the tops of your feet, and
• 5:09:08
  Speaker 4: then with each foot in each hand, just gently messaging
• 5:09:15
  Speaker 4: the whole of the foot, the top, the bottom, your heel,
• 5:09:24
  Speaker 4: your ankle, your toes, messaging every part of your feet.
• 5:09:37
  Speaker 4: Feels so good. Just let go and enjoy the process.
• 5:09:49
  Speaker 4: Enjoy feeling so deeply relaxed, so much comfort, and so
• 5:10:08
  Speaker 4: many feelings that come just from touching your skin. And
• 5:10:24
  Speaker 4: you can just lie there for as long as you choose,
• 5:10:35
  Speaker 4: enjoying the feeling of deep comfort and being massaged by me.
• 5:10:54
  Speaker 4: Enjoy feeling deeply right. And all we're gonna do is
• 5:11:19
  Speaker 4: blow out some candles. In your mind, there are going
• 5:11:36
  Speaker 4: to be a hundred candles, and you're going to blow
• 5:11:46
  Speaker 4: each one out individually, one by one, starting at one hundred.
• 5:11:58
  Speaker 4: As I count down all the way down to one,
• 5:12:10
  Speaker 4: and each time I say a number, you can imagine
• 5:12:19
  Speaker 4: that candle in front of you, and I'd like you
• 5:12:25
  Speaker 4: to actually physically gently blow that candle out. Just it's
• 5:12:45
  Speaker 4: not big blows, just a gentle, and that candle will extinguish,
• 5:13:01
  Speaker 4: and then I'll say the next number as we move down,
• 5:13:09
  Speaker 4: and you can just blow that one out as well.
• 5:13:21
  Speaker 4: And as we move down the numbers, you'll find yourself
• 5:13:31
  Speaker 4: feeling more and more relaxed. If you need to sleep,
• 5:13:41
  Speaker 4: you'll also find yourself becoming incredibly tired and sleepy. In fact,
• 5:13:53
  Speaker 4: you may struggle to blow out all one hundred of
• 5:14:03
  Speaker 4: these candles as you feel more and more deeply relaxed,
• 5:14:28
  Speaker 4: more and more deeply tired. And the further you go down,
• 5:14:49
  Speaker 4: the more your mind starts to drift. You may find
• 5:15:03
  Speaker 4: that you stop listening to me after a while. And
• 5:15:17
  Speaker 4: even though there may be background sounds where you are,
• 5:15:26
  Speaker 4: you'll be aware of those sounds. At the moment.
• 5:15:38
  Speaker 3: You may.
• 5:15:42
  Speaker 4: Start to just not even notice them at all because
• 5:15:57
  Speaker 4: they are unimportant. Where I am, I've got the sounds
• 5:16:10
  Speaker 4: of the birds, there's horrors, the pigeon who likes to
• 5:16:17
  Speaker 4: say hello sometimes, and there's the odd plane that goes by,
• 5:16:27
  Speaker 4: maybe traffic and trains in the distance, But none of
• 5:16:40
  Speaker 4: that scene is important whatsoever. More candles you blow out,
• 5:16:54
  Speaker 4: the less important anything is. More candles you blow out,
• 5:17:11
  Speaker 4: the further seemed to move away from sounds and from
• 5:17:27
  Speaker 4: general date days, stuff seems to just move away on
• 5:17:42
  Speaker 4: its own. You feel more calmer with every candle you
• 5:17:58
  Speaker 4: blow out. H to the next number, do you hear
• 5:18:18
  Speaker 4: me say? And then you blow that candle out to
• 5:18:37
  Speaker 4: So easy, so simple. We're gonna start by introducing the
• 5:19:01
  Speaker 4: first candle, which is a hundred. First candle she is
• 5:19:18
  Speaker 4: one hundred. When you blow that.
• 5:19:27
  Speaker 13: Candle out, you'll find immediately a slight.
• 5:19:42
  Speaker 4: Change in how you feel, as well as a real
• 5:19:54
  Speaker 4: sense of positivity growing, living, you, relaxation and sleepiness expanding.
• 5:20:24
  Speaker 4: Starting with one hundred, blow out by candle now m
• 5:20:53
  Speaker 4: ninety nine, candle ninety eight, can do ninety seven, ten,
• 5:22:20
  Speaker 4: ninety six.
• 5:22:49
  Speaker 3: Ten.
• 5:22:54
  Speaker 4: Ninety five, hand ninety four can do ninety three and
• 5:24:23
  Speaker 4: ninety two and ninety one, ten to ninety and eighty two,
• 5:25:44
  Speaker 4: nine and eighty eight and eighties candle eighty eight, five
• 5:29:12
  Speaker 4: four fen fen eighty two.
• 5:30:00
  Speaker 14: H s.
• 5:31:02
  Speaker 4: And two one jen seventy nine, candle seventy eight, candle
• 5:33:28
  Speaker 4: seventy seven, candle seventy six, candle seventy five, candle seventy four,
• 5:34:41
  Speaker 4: candle seventy three, candle seventy two, candle seventy one candle
• 5:35:49
  Speaker 4: seventy one and seventy and do sixty nine, candle sixty eight,
• 5:36:57
  Speaker 4: candle sixty seven, candle sixty five, candle sixty four mm hmm,
• 5:37:59
  Speaker 4: candle sixty four, candle sixty three, candle sixty two and
• 5:38:53
  Speaker 4: sixty one. Candle sixty and fifty nine, Handle fifty eight,
• 5:40:38
  Speaker 4: candle fifty seven, candle fifty six, candle fifty five, candle
• 5:42:07
  Speaker 4: fifty four, handle fifty three, candle fifty two and fifty
• 5:43:24
  Speaker 4: two can to the candle fIF t one, handle fifty
• 5:45:28
  Speaker 4: candle foty nine, candle forty eight, candle forty seven, candle
• 5:47:26
  Speaker 4: forty six, candle forty five and forty two candle four
• 5:49:20
  Speaker 4: Do you handle forty candle thirty nine and thirty eight
• 5:51:53
  Speaker 4: can't do thirty seven, Canto thirty five, jan thirty four,
• 5:54:06
  Speaker 4: handle thirty three, handle thirty one, chandle thirty and twee
• 5:57:00
  Speaker 4: nine canned twenty eight and twenty seven, twenty six can
• 6:00:02
  Speaker 4: do twenty five, canti four en twenty three and twenty
• 6:02:16
  Speaker 4: deep two and twenty one and to winity en can
• 6:04:42
  Speaker 4: ninety candle seventeen sixteen, chancel four ten, tullo and even
• 6:10:24
  Speaker 4: hey jame do nine ten eight S six M can
• 6:15:04
  Speaker 4: do FO, can do seve two or let go of
• 6:18:08
  Speaker 4: all of those thoughts, worries, concerns about the past, thoughts
• 6:18:16
  Speaker 4: about the future, and even things you've been thinking about today.
• 6:18:23
  Speaker 4: Just let it all go because none of it is
• 6:18:28
  Speaker 4: useful in this moment. This is your opportunity to just
• 6:18:43
  Speaker 4: focus on feeling relaxed, allowing yourself to get in touch
• 6:18:58
  Speaker 4: with that natural sense of peace that we all have
• 6:19:08
  Speaker 4: within us. It's available for everyone. It just sometimes takes
• 6:19:16
  Speaker 4: a little bit of effort to set up the right
• 6:19:22
  Speaker 4: time and place in order for you to just let go.
• 6:19:29
  Speaker 4: Because when you do decide to let go and relax,
• 6:19:37
  Speaker 4: that's what your body starts to do because you've chosen,
• 6:19:46
  Speaker 4: You've chosen to just allow your body to unwind and
• 6:19:53
  Speaker 4: your mind starts to slow down. And it's a nice thing.
• 6:20:02
  Speaker 4: It's a nice feeling at the beginning, just to know
• 6:20:06
  Speaker 4: that you have chosen to decide to relax deeply, and
• 6:20:16
  Speaker 4: because you've made that decision, your body will just follow suit,
• 6:20:25
  Speaker 4: because sometimes all the muscles in your body need is
• 6:20:30
  Speaker 4: just permission from you to relax. Because so often we're busy,
• 6:20:40
  Speaker 4: we're going from here to there, we're walking around and
• 6:20:45
  Speaker 4: we're doing stuff, and the body doesn't have any time
• 6:20:52
  Speaker 4: or space to really relax deeply, So it kind of
• 6:21:01
  Speaker 4: waits for you to lead the way, waits for your permission.
• 6:21:11
  Speaker 4: And when you do give your permission, when you give
• 6:21:17
  Speaker 4: to say so, when you say okay, it's time for
• 6:21:23
  Speaker 4: your body to let go completely and relax totally, your
• 6:21:33
  Speaker 4: body just follows. It's like a breath of relief. Ah good,
• 6:21:43
  Speaker 4: I can now relax. That feeling at the end of
• 6:21:50
  Speaker 4: a day, of a very physical day that you may
• 6:21:53
  Speaker 4: experience in the past, where you get home and you
• 6:21:57
  Speaker 4: just sit down on a chair, maybe you kick your
• 6:22:01
  Speaker 4: shoes off, and our ah feels so nice knowing that
• 6:22:07
  Speaker 4: you don't have to get up again for a little
• 6:22:11
  Speaker 4: while at least if you choose, you can just sit
• 6:22:15
  Speaker 4: there for maybe an hour to it feels blissful. And
• 6:22:28
  Speaker 4: just by sitting down like that, your body knows that
• 6:22:33
  Speaker 4: it's time to relax. Your body has been given permission
• 6:22:39
  Speaker 4: from you. Because it's a mindset. In your mind, you're
• 6:22:48
  Speaker 4: prepared to let go of everything and just completely allow
• 6:23:01
  Speaker 4: all the stress of your body to evaporate. Any tensions
• 6:23:10
  Speaker 4: can just gradually vanish it's almost like magic, really, because
• 6:23:29
  Speaker 4: that sense of relaxation in your body, it's a very
• 6:23:36
  Speaker 4: natural state. It's not something unusual. It may feel unusual
• 6:23:43
  Speaker 4: when you first start to relax, if you if you
• 6:23:46
  Speaker 4: haven't really spent a lot of time focusing and giving
• 6:23:51
  Speaker 4: yourself this space to let go completely and relax, they
• 6:23:57
  Speaker 4: seem are most alien, but it isn't. It's actually the
• 6:24:04
  Speaker 4: most natural thing in the world to let go completely,
• 6:24:11
  Speaker 4: to relax totally, the most natural thing in the world
• 6:24:22
  Speaker 4: to allow yourself to feel really calm in your mind.
• 6:24:34
  Speaker 4: And it is almost like a literal unwinding. It's like
• 6:24:42
  Speaker 4: you press a button and all the tension just releases,
• 6:24:51
  Speaker 4: and it's like a wheel, like a cog, like the
• 6:24:54
  Speaker 4: inside of a clock, just unwinding. And it's almost like
• 6:24:59
  Speaker 4: you could see the little wind up knob that's used
• 6:25:05
  Speaker 4: just going the opposite way that you choose to wind
• 6:25:09
  Speaker 4: it up, and the energy that fremetic stress for energy
• 6:25:19
  Speaker 4: gradually winding down, losing its power, losing its strength as
• 6:25:29
  Speaker 4: a sense of relaxation becomes stronger and deeper, and you
• 6:25:39
  Speaker 4: may find a the more relaxed you feel, that your
• 6:25:47
  Speaker 4: mind starts to wonder. Maybe seemed to stop listening to
• 6:25:57
  Speaker 4: me for a while, your mind goes somewhere else, and
• 6:26:03
  Speaker 4: then you realize you're listening to me again, and that
• 6:26:09
  Speaker 4: was just your mind to drifting to sleep, which is
• 6:26:16
  Speaker 4: quite natural, because sometimes when we're stressed and tense, we're
• 6:26:27
  Speaker 4: not mean I actually be aware of what we need,
• 6:26:32
  Speaker 4: what we physically or emotionally need in this moment. But
• 6:26:40
  Speaker 4: when you allow your body and mind to relax completely,
• 6:26:48
  Speaker 4: and you let go of all thoughts, concerns, worries, ideas,
• 6:26:57
  Speaker 4: all letting them go, allow them to drop onto the floor,
• 6:27:07
  Speaker 4: when you start to get in touch with the feelings
• 6:27:13
  Speaker 4: of such relaxation, this feels so nice, to be in
• 6:27:25
  Speaker 4: touch with the calmness of the different body parts as
• 6:27:32
  Speaker 4: they become looser and looser. Even your breathing seems easier
• 6:27:48
  Speaker 4: and more natural, effortless, as that cool air enters through
• 6:27:58
  Speaker 4: your mouth or nose into your lungs, breathing in comfort
• 6:28:07
  Speaker 4: and relaxation, and then just breathing out any excess remain
• 6:28:16
  Speaker 4: intention or stress from every part of your body and mind.
• 6:28:27
  Speaker 4: And as you start to focus on your mind, maybe
• 6:28:32
  Speaker 4: you notice that things have come to a standstill, or
• 6:28:40
  Speaker 4: maybe just much much lower than before, because your mind
• 6:28:49
  Speaker 4: is not really needed when listening to my voice, which
• 6:29:00
  Speaker 4: allows your mind to relax just as deeply as your body.
• 6:29:09
  Speaker 4: And that's synchronicity between the relaxation of your body and
• 6:29:20
  Speaker 4: relaxation of your mind. Let you know that feeling completely calm, loose,
• 6:29:34
  Speaker 4: and relaxed really is a great healing experience fear and
• 6:29:49
  Speaker 4: has so many positive benefits for your body mind in
• 6:30:01
  Speaker 4: your life. To be able to let go everything and
• 6:30:10
  Speaker 4: to relax completely in all parts of your body and mind.
• 6:30:23
  Speaker 4: Even your bones has a relaxed all your muscles are relaxed,
• 6:30:39
  Speaker 4: even the skin that covers your body is relaxed. Every had.
• 6:30:56
  Speaker 3: That you have.
• 6:30:58
  Speaker 4: Is also deeply relaxed, and your brain really starts to
• 6:31:16
  Speaker 4: feel the benefits but this healing relaxation, and as you
• 6:31:29
  Speaker 4: focus on the inside of your scalp where your brain is,
• 6:31:38
  Speaker 4: you can start to realize and notice the benefits of
• 6:31:46
  Speaker 4: your brain relaxing deeply. Then, as your brain continues to relax,
• 6:32:01
  Speaker 4: he sends those messages to the rest of your body
• 6:32:10
  Speaker 4: and your mind to re relax even more deeply, relaxing
• 6:32:28
  Speaker 4: more completely, letting go of any remaining thought or consents,
• 6:32:47
  Speaker 4: allowed them just to drop onto the floor, because they
• 6:32:53
  Speaker 4: are no longer necessary in this moment, in this moment
• 6:33:02
  Speaker 4: of deep relaxation and calmness, filling your brain with deep
• 6:33:18
  Speaker 4: concentrated heathing, calming, relaxing every part of your brain, feeling
• 6:33:47
  Speaker 4: so loose and comfortable, so relaxed and peace for your
• 6:34:03
  Speaker 4: brain feels so light, that's so healthy, that sense of deep,
• 6:34:18
  Speaker 4: deep comfort really does allow you to enjoy those ever
• 6:34:33
  Speaker 4: increase in sensations of comfort that are spreading throughout your body,
• 6:34:48
  Speaker 4: relaxing each and every muscle of your body.
• 6:34:57
  Speaker 3: E.
• 6:34:59
  Speaker 4: Deeper and deeper, much more deeper than before, much more
• 6:35:20
  Speaker 4: comfort spreading through your body.
• 6:35:28
  Speaker 3: In your mind, be.
• 6:35:34
  Speaker 4: So peaceful and calm, so very very peaceful, in avery
• 6:35:51
  Speaker 4: part of your body, letting go the a everything averything,
• 6:36:10
  Speaker 4: so peaceful and calm, so relax a very second the
• 6:36:27
  Speaker 4: passes you feel dper, deper, relax deper and deeper, relax calm,
• 6:36:58
  Speaker 4: so calm, peace, for so very peace, from your head
• 6:37:15
  Speaker 4: down to your ties. Such peace and comfort growing all
• 6:37:29
  Speaker 4: the time, Such peace and comfort spreading through your body.
• 6:37:43
  Speaker 3: And mind.
• 6:37:46
  Speaker 4: Deeper and deeper, such comfort spreading and sinking deeper into
• 6:38:03
  Speaker 4: every muscle of your body, so that you feel amazing,
• 6:38:17
  Speaker 4: so relaxed, so peaceful, sola and peaceful, letting go.
• 6:38:42
  Speaker 3: Everything.
• 6:38:47
  Speaker 4: I'm gonna do a body scan, focusing on firstly how
• 6:38:54
  Speaker 4: you feel in your body, Not trying to change how
• 6:38:59
  Speaker 4: you feel, not trying to relax, not trying to move
• 6:39:05
  Speaker 4: away from any discomfort or stress or tension. Just accepting,
• 6:39:14
  Speaker 4: observing and accepting how you feel in the different parts
• 6:39:19
  Speaker 4: of your body, Just allowing yourself to be exactly as
• 6:39:26
  Speaker 4: you are, to notice, to get in touch with how
• 6:39:37
  Speaker 4: you actually feel in this moment. I'm going to start
• 6:39:45
  Speaker 4: off by focusing on your hands. Just be aware of
• 6:39:56
  Speaker 4: your hands. I'd like you to move your hands around,
• 6:40:06
  Speaker 4: just maybe move your fingers a little bit. I've been
• 6:40:11
  Speaker 4: enclosing your hands very gently, just so that you can
• 6:40:20
  Speaker 4: gain in touch with how your hands and your fingers
• 6:40:26
  Speaker 4: fell with very very slow movements. Focusing now on your feet,
• 6:40:51
  Speaker 4: and if you can just do kind of an equivalent
• 6:40:55
  Speaker 4: with your feet is you've just done with your hands,
• 6:41:01
  Speaker 4: Maybe turn in your ankles, moving your feet around, moving
• 6:41:10
  Speaker 4: your toes gently but only very gently and very slowly,
• 6:41:23
  Speaker 4: noticing how your feet feel in this moment. Focusing now
• 6:41:38
  Speaker 4: and your eyes, I'd like you to just focus on
• 6:41:46
  Speaker 4: your eyelids. Maybe you can open and close your eyes
• 6:41:51
  Speaker 4: a couple of times to really get in touch with
• 6:41:57
  Speaker 4: how you feel when you do close your eyes. The
• 6:42:02
  Speaker 4: muscle changes in your eyes when you do close them,
• 6:42:11
  Speaker 4: maybe raising your eyebrows it stretches the tops of your eyes.
• 6:42:20
  Speaker 4: Perhaps squinting your eyes, scrunching up your eyes, just so
• 6:42:29
  Speaker 4: you can hear again touch with all aspects of how
• 6:42:40
  Speaker 4: your eyes feel.
• 6:42:45
  Speaker 3: Right now.
• 6:42:54
  Speaker 4: Now, focus in on your thighs, and he who just
• 6:43:00
  Speaker 4: starts you to gently tense your thighs, just very very gently,
• 6:43:11
  Speaker 4: just enough so you can become more attuned to the
• 6:43:23
  Speaker 4: physical sensation of your upper legs, the front of your thighs,
• 6:43:32
  Speaker 4: in the backs of your thighs, noticing and observing how
• 6:43:45
  Speaker 4: your thighs feel. Right now, moving your focus to the
• 6:44:00
  Speaker 4: back of your neck, just noticing the back of your
• 6:44:07
  Speaker 4: neck the muscles, and of course they lead to the
• 6:44:14
  Speaker 4: side of your neck. They also lead to the top
• 6:44:18
  Speaker 4: of your back, which leads to your shoulders. So as
• 6:44:24
  Speaker 4: your focus on the back of your neck, maybe you
• 6:44:30
  Speaker 4: can move your head gently upwards as if you're looking up,
• 6:44:39
  Speaker 4: Maybe moving your head down as if you're looking down.
• 6:44:48
  Speaker 4: Perhaps moving your head side to side, right to left,
• 6:44:55
  Speaker 4: only very slowly, very gently. I'm not trying to force anything.
• 6:45:09
  Speaker 4: It has to be very very gentle, just so you can.
• 6:45:21
  Speaker 3: Be more.
• 6:45:24
  Speaker 4: In touch with the feelings, with the sensations, the physical
• 6:45:35
  Speaker 4: sensations of how the back of your neck feels right now,
• 6:45:52
  Speaker 4: as we now focus on the tops of your arms,
• 6:46:02
  Speaker 4: the parts where your biceps and your triceps are between
• 6:46:07
  Speaker 4: your elbow and your shoulders. To focus on those parts,
• 6:46:16
  Speaker 4: the tops of your arms, you may like to just
• 6:46:22
  Speaker 4: tense them, but very very gently and slowly. See you're
• 6:46:33
  Speaker 4: not straining or put in any pressure whatsoever.
• 6:46:42
  Speaker 3: On your arms.
• 6:46:45
  Speaker 4: It's just so that you can gain more of a
• 6:46:52
  Speaker 4: sense of how your upper arms feeling in this moment,
• 6:47:07
  Speaker 4: and just noticing as you gently, very gently and slowly
• 6:47:19
  Speaker 4: tighten the muscles and then let go, notice how the
• 6:47:30
  Speaker 4: tops of your arms feel right now. There's now focus
• 6:47:49
  Speaker 4: on your stomach, the area the lower abdomen area below
• 6:47:57
  Speaker 4: your belly, buttton moving all the way down to your hips,
• 6:48:07
  Speaker 4: just above your grind. Maybe you're able to tense these
• 6:48:18
  Speaker 4: muscles in that area very very gently and slowly. If
• 6:48:36
  Speaker 4: that's a difficult thing to do, and maybe you can
• 6:48:40
  Speaker 4: just move your body, pushing your stomach up, maybe moving
• 6:48:51
  Speaker 4: a little bit to the side using your hips, just
• 6:48:57
  Speaker 4: so you can get more or in tune with how
• 6:49:05
  Speaker 4: your lower abdomen area is feeling in this moment. Just
• 6:49:24
  Speaker 4: noticing the physical sensations or your lower abdomen as you
• 6:49:47
  Speaker 4: move your attention to your mouth, notice in your lif
• 6:50:02
  Speaker 4: and inside your mouth, the teeth, your guns, your tongue.
• 6:50:20
  Speaker 4: Just noticing how your tongue and your mouth feels. And
• 6:50:28
  Speaker 4: it may help by moving your tongue around your mouth,
• 6:50:37
  Speaker 4: moving it to your left, maybe pressing it gently against
• 6:50:45
  Speaker 4: the side of your mouth, and then to the right,
• 6:50:51
  Speaker 4: gently to the side of your mouth, perhaps pressing up
• 6:50:58
  Speaker 4: against the top of your mouth, and then down gently
• 6:51:06
  Speaker 4: against the bottom of your mouth, always very slowly and
• 6:51:17
  Speaker 4: a very very gentle so that you can be aware
• 6:51:37
  Speaker 4: of how you feel in your mouth area. Now going
• 6:52:00
  Speaker 4: to focus on your wrists, and I'm going to ask
• 6:52:16
  Speaker 4: you to maybe just rotate your wrists by moving your
• 6:52:25
  Speaker 4: hands in a circular motion very gently and slowly, just
• 6:52:39
  Speaker 4: so that you can feel the sensations that you are
• 6:52:57
  Speaker 4: currently it's experiencing in furists. Perhaps move in your hands
• 6:53:14
  Speaker 4: up and down again very very gently and slowly, very
• 6:53:39
  Speaker 4: gentle and slow. As we now start to observe your
• 6:54:08
  Speaker 4: lower back, that bad part is just above of your
• 6:54:20
  Speaker 4: hips where your coxis are a whole area which also
• 6:54:37
  Speaker 4: really does include the signs of your body because those
• 6:54:44
  Speaker 4: muscles are very much connected. As those muscles also move
• 6:54:55
  Speaker 4: into your hip area, connecting to your body the sides
• 6:55:04
  Speaker 4: of your hips, and if you're physically able to do so,
• 6:55:21
  Speaker 4: maybe you can very gently just move body ever so slightly,
• 6:55:34
  Speaker 4: very slowly from side to side, just enough to gauge
• 6:55:56
  Speaker 4: how you feel in your lower back. Perhaps you could
• 6:56:10
  Speaker 4: even move your hips gently up and down, gently and
• 6:56:24
  Speaker 4: slowly in order to be in touch with the physical
• 6:56:39
  Speaker 4: sensations of your lower back. As we now move.
• 6:57:07
  Speaker 9: Your attention.
• 6:57:12
  Speaker 4: To your jaw, the area from your chin all the
• 6:57:19
  Speaker 4: way up to near where your ears are, the hole
• 6:57:27
  Speaker 4: of your jaw, and you can, just if it's okay
• 6:57:42
  Speaker 4: to do sid gently open your mouth, not wide, no stretching,
• 6:57:54
  Speaker 4: just very gently and slowly opening your mouth thing closing
• 6:58:08
  Speaker 4: your mouth very gently and slowly so you can be
• 6:58:29
  Speaker 4: in touch with how your jaw feels.
• 6:58:42
  Speaker 3: Now.
• 6:59:09
  Speaker 4: And I to sit now your chest area, and you
• 6:59:24
  Speaker 4: don't need to do anything to move your chest because
• 6:59:32
  Speaker 4: it moves every time you breathe, and it moves very
• 6:59:43
  Speaker 4: gently and slowly, automatically reich breath you take as you
• 7:00:03
  Speaker 4: focus on how your chest feels when you breathe, move
• 7:00:50
  Speaker 4: in your focus to your forms, your elbows. Maybe you're
• 7:01:05
  Speaker 4: able to very gently and slowly tense the muscles in
• 7:01:19
  Speaker 4: your forearms, and when you do that, you can feel
• 7:01:29
  Speaker 4: your elbows as well, very gently and slowly, gently and softly.
• 7:02:06
  Speaker 4: I'm sad your forearms and dopers no focus of the
• 7:02:45
  Speaker 4: rest of your back, your upper back in the middle,
• 7:02:59
  Speaker 4: the middle your back again, this part of your body.
• 7:03:18
  Speaker 4: News Also every time you breathe. You may not notice that.
• 7:03:33
  Speaker 4: Usually les you observe your upper back in the middle
• 7:03:45
  Speaker 4: of your back, you can really feel that, gentle.
• 7:04:02
  Speaker 3: And no.
• 7:04:09
  Speaker 4: Moment moving your focus into your area the butte as,
• 7:04:58
  Speaker 4: your brain, those muscles, and those bones in your midsection,
• 7:05:35
  Speaker 4: just noticing how you are hips feel. Right now, you
• 7:05:55
  Speaker 4: can very very cheaply move your hips maybe side to side,
• 7:06:13
  Speaker 4: very gently and slow y, very gently, softly, slowly. Everything
• 7:07:06
  Speaker 4: starts to slow down, including the thoughts in your mind
• 7:07:22
  Speaker 4: and your mind itself just starts to gradually. It doesn't
• 7:07:32
  Speaker 4: have to be instant, but just gradually starting to It's
• 7:07:40
  Speaker 4: almost like time is storing chin It's a slower pace
• 7:07:51
  Speaker 4: to maybe what you're used to in your day to
• 7:07:57
  Speaker 4: day life. It's a slower movement of energy, very small
• 7:08:24
  Speaker 4: movements which make up the larger movements, which is always
• 7:08:32
  Speaker 4: the case. Now, when you move your hand, it might
• 7:08:39
  Speaker 4: seem like it's one movement, but it's lots of minute
• 7:08:44
  Speaker 4: different muscles moving in accordance with each other. What happens
• 7:08:56
  Speaker 4: in this space that we're sharing is we move from
• 7:09:11
  Speaker 4: that big movement into those smaller movements. Starting to focus
• 7:09:30
  Speaker 4: on how your body feels, not just as a whole,
• 7:09:41
  Speaker 4: not just oh, i'm feel in this way. I'm feeling
• 7:09:46
  Speaker 4: stressed or tense, or I'm feeling relaxed and calm. I'm
• 7:09:52
  Speaker 4: feeling this way, I'm feeling that way. Starting to notice
• 7:09:59
  Speaker 4: that your body the begins to present to you small
• 7:10:11
  Speaker 4: feelings around your body, small physical sensations in your legs,
• 7:10:30
  Speaker 4: whether pleasurable or not. Maybe resisting the temptation to label
• 7:10:43
  Speaker 4: them or to judge them those feelings, just thinking them,
• 7:10:53
  Speaker 4: thinking about them is just being neutral, just feelings, not
• 7:11:07
  Speaker 4: being particularly concerned, but just noticing what your body is
• 7:11:18
  Speaker 4: telling you, the feelings in your arms, instead of feeling
• 7:11:32
  Speaker 4: the hole of the arm, maybe notice those individual feelings
• 7:11:42
  Speaker 4: for all those different muscles and the skin, the hairs
• 7:11:53
  Speaker 4: of your arms, all the internal parts of your arms,
• 7:11:58
  Speaker 4: the veins, the bones, just being aware of maybe your
• 7:12:18
  Speaker 4: elbow on your right arm has a certain feeling. Maybe
• 7:12:26
  Speaker 4: your left wrist also has its own individual physical sensation.
• 7:12:52
  Speaker 15: What about your forearm on your right arm, your right forearm,
• 7:13:06
  Speaker 15: there may not be any.
• 7:13:07
  Speaker 4: Particular feeling that you could even give a name to,
• 7:13:18
  Speaker 4: may not feel like anything other than just a feeling.
• 7:13:24
  Speaker 4: You know, it's there. The feelings in your shoulders, perhaps
• 7:13:36
  Speaker 4: your shoulders when you think about them, you're kind of
• 7:13:39
  Speaker 4: almost like they're the same, you know, the same feeling,
• 7:13:46
  Speaker 4: almost like both of your shoulders are just one thing.
• 7:13:51
  Speaker 4: Of course they're not. And when you focus on your
• 7:14:02
  Speaker 4: left shoulder and then on your right shoulder, maybe find
• 7:14:11
  Speaker 4: that you move the muscles a little bit, maybe tense
• 7:14:16
  Speaker 4: the muscles gently, noticing the difference in each shoulder. On
• 7:14:42
  Speaker 4: your lower back, the left side of your lower back
• 7:14:58
  Speaker 4: and the right side head of your lower back. Of course,
• 7:15:09
  Speaker 4: that connection to your buttocks and to your hips and
• 7:15:22
  Speaker 4: also moving up into the middle of your back, and
• 7:15:35
  Speaker 4: sometimes like right now, actually, when I focus on their part,
• 7:15:41
  Speaker 4: when I focused on my buttocks and then I focused
• 7:15:46
  Speaker 4: on the middle of my back, I almost felt like
• 7:15:50
  Speaker 4: the muscles in my lower back were being stretched very gently,
• 7:15:59
  Speaker 4: but just stretched a little bit. Even though I wasn't
• 7:16:04
  Speaker 4: doing anything to try to stretch your lower back, it
• 7:16:14
  Speaker 4: just seemed to happen. The feeling of very gently stretching
• 7:16:26
  Speaker 4: your lower back comes along feeling in your chest. Just
• 7:16:53
  Speaker 4: noticing what insations you are experiencing in your chest right now.
• 7:17:19
  Speaker 4: And there's so much of the chest. Obviously, there's the
• 7:17:23
  Speaker 4: collar bone leading to the chest. You've got the chest bone,
• 7:17:31
  Speaker 4: You've got the muscles in your chest. Of course, if
• 7:17:38
  Speaker 4: you're female, there's possibly the breasts. If you're male, you've
• 7:17:47
  Speaker 4: got the different well why not that different these days,
• 7:17:53
  Speaker 4: but there may be more muscles at the top of
• 7:18:00
  Speaker 4: the chest, but at the side underneath, it's pretty much
• 7:18:08
  Speaker 4: the same. Whether you're a man or a woman. There's
• 7:18:12
  Speaker 4: muscles there, muscles that stretch out to your back as
• 7:18:18
  Speaker 4: well as breast tissue which stretches and moves into your back.
• 7:18:27
  Speaker 4: To just being aware of your chest being with whatever
• 7:18:46
  Speaker 4: feeling there is in your chest. When I noticed that,
• 7:19:07
  Speaker 4: I focus on my chest, I feel it in my
• 7:19:15
  Speaker 4: back and my upper back. I mean, I guess the
• 7:19:18
  Speaker 4: obvious reason would be because you know, I'll breathe in
• 7:19:27
  Speaker 4: in then it stretches my chest and my back at
• 7:19:32
  Speaker 4: the same time. It feels it feels okay, it doesn't
• 7:19:53
  Speaker 4: feel I got a little bit of pain in my
• 7:19:58
  Speaker 4: right chest, a little bit, not pain, but little discomfort.
• 7:20:05
  Speaker 4: Maybe stiffness possibly, I don't know. I notice my shoulders
• 7:20:15
  Speaker 4: are also wanting to flex for some reason. I think
• 7:20:24
  Speaker 4: that's probably part of my upper back, that connection between
• 7:20:33
  Speaker 4: my shoulders my oper back, because I can move my
• 7:20:37
  Speaker 4: shoulders and stretch the muscles in my back, moving the
• 7:20:45
  Speaker 4: shoulders backwards or up, which then moves I think it's
• 7:20:51
  Speaker 4: the scapulous in your back. It feels quite nice. Actually,
• 7:21:12
  Speaker 4: a good thing about this is you can, if you
• 7:21:16
  Speaker 4: want to, you can just flex or stimulate the various
• 7:21:30
  Speaker 4: muscles in your body gently in order to get more
• 7:21:37
  Speaker 4: of a sense of how they feel. And when you're relaxing,
• 7:21:52
  Speaker 4: when you do tense and muscle and you let it
• 7:21:57
  Speaker 4: go and you let it relax relaxes way more than
• 7:22:06
  Speaker 4: it would.
• 7:22:06
  Speaker 16: Normally that you have to feel that you're able to
• 7:22:16
  Speaker 16: do that. There's no point in doing it if.
• 7:22:20
  Speaker 4: There's an issue with the per part of your body.
• 7:22:29
  Speaker 4: You need to be gentle with yourself at all times
• 7:22:38
  Speaker 4: when relaxing deeply. It's important to be kind to yourself.
• 7:22:57
  Speaker 4: As you notice your mind. How much has your mind
• 7:23:06
  Speaker 4: slowed down since we started this recording. How came and
• 7:23:34
  Speaker 4: peaceful is your mind right now? We have nothing to
• 7:23:45
  Speaker 4: think about and just my voice to listen to. Because
• 7:23:55
  Speaker 4: you know, the intention behind this recording is relaxation. At
• 7:24:06
  Speaker 4: the very least, for you to feel more relaxed at
• 7:24:12
  Speaker 4: the end of the recording than you did at the beginning,
• 7:24:21
  Speaker 4: at the very least, for your mind to slow down
• 7:24:33
  Speaker 4: because your body continues to relax, because that's what you
• 7:24:47
  Speaker 4: want to happen. That's what you expect to happen, for
• 7:25:07
  Speaker 4: relaxation to fill your body, maybe calm in your mind
• 7:25:27
  Speaker 4: to the point of boredom. When you start maybe to
• 7:25:40
  Speaker 4: drift away dressed in it's almost as if you're moving
• 7:26:21
  Speaker 4: further away from your body in your mind, just leaving
• 7:26:29
  Speaker 4: that there, kind of liking it. An escape pod in
• 7:26:41
  Speaker 4: the spaceship A movie, a space movie, you know when
• 7:26:46
  Speaker 4: it gets a little part in it. Since the month
• 7:26:52
  Speaker 4: far away from the spaceship, safe to dream and continue
• 7:27:21
  Speaker 4: to relax, drifting so slow, emp so, so rare and
• 7:28:47
  Speaker 4: pe so, and focusing on the feeling of those individual
• 7:29:22
  Speaker 4: parts of your body that are relaxing one by one.
• 7:29:39
  Speaker 4: You may find that every now and then you realize
• 7:29:52
  Speaker 4: that you are listening to my voice because your mind
• 7:30:03
  Speaker 4: started to imagine something different, maybe started to almost move
• 7:30:18
  Speaker 4: into some kind of a dreamy state, and then you
• 7:30:27
  Speaker 4: become aware of my voice again. And even though you
• 7:30:35
  Speaker 4: may want to focus on my voice, you may also
• 7:30:42
  Speaker 4: wish to allow your mind to just drift naturally into
• 7:30:56
  Speaker 4: that space of comfort and safety. As you feel more
• 7:31:18
  Speaker 4: comfort spreading through your body like a warm blanket covering
• 7:31:31
  Speaker 4: you gently, keeping your body at just the perfect temperature,
• 7:31:56
  Speaker 4: and even if you can hear background sounds, they just
• 7:32:08
  Speaker 4: don't seem to matter anymore. There's that sense of peace
• 7:32:24
  Speaker 4: spreads through your mind like a gentle breeze, yes, strong
• 7:32:39
  Speaker 4: enough to blow away all negativity, strong enough to remove
• 7:32:55
  Speaker 4: from your mind and anxiety or stress that was there before,
• 7:33:14
  Speaker 4: and blow away any other thoughts or feelings that just
• 7:33:24
  Speaker 4: don't fit with the sense relaxation, that is, feeling your
• 7:33:49
  Speaker 4: body end your mind unless you focus on your mind.
• 7:34:14
  Speaker 4: The count down from ten down to one, and with
• 7:34:19
  Speaker 4: each number you hear, your mind will become slightly more relaxed,
• 7:34:48
  Speaker 4: just just slightly.
• 7:34:53
  Speaker 5: So.
• 7:34:54
  Speaker 4: From ten down to nine, just a slight movement. From
• 7:35:01
  Speaker 4: nine down to eight, just another small change in how
• 7:35:13
  Speaker 4: you feel. Eight down to seven, That feeling is a gap,
• 7:35:27
  Speaker 4: almost like a gap that starts to get wider, the
• 7:35:33
  Speaker 4: gap between those feelings that you used to have in
• 7:35:41
  Speaker 4: your mind compared to the feelings you have there growing now,
• 7:35:52
  Speaker 4: feelings of comfort and security and confidence, and the gap
• 7:36:02
  Speaker 4: becomes wider. Eight down to seven, seven down to six,
• 7:36:12
  Speaker 4: And when you get to five, your mind will start
• 7:36:17
  Speaker 4: to have a certain physical sensation, almost like there's a
• 7:36:30
  Speaker 4: magnet outside of your head sucking the tension and the
• 7:36:37
  Speaker 4: stress and any remaining feelings that you don't want, sucking
• 7:36:45
  Speaker 4: them out through your skull. And in down to four
• 7:36:56
  Speaker 4: you can start to really experience that sense of not
• 7:37:03
  Speaker 4: just emptiness, but space, a place full of fresh air,
• 7:37:18
  Speaker 4: place where you can stretch. It's almost as if as
• 7:37:25
  Speaker 4: you go down to four and three, your mind is
• 7:37:29
  Speaker 4: expanding with this sense of peace and tranquility growing as
• 7:37:44
  Speaker 4: it moves down to when you get to one, your
• 7:37:52
  Speaker 4: mind just feels exactly how you want to feel, almost
• 7:38:07
  Speaker 4: perfect feeling, maybe a sensation that you'd like to keep
• 7:38:25
  Speaker 4: a place that's safe, where nothing can affect you at all,
• 7:38:48
  Speaker 4: and you can stay in that that space of comfort
• 7:38:52
  Speaker 4: and confidence, confident in your own ability to create this
• 7:39:03
  Speaker 4: space and this feeling of comfort within your own mind
• 7:39:11
  Speaker 4: just by counting from ten down to one. And this
• 7:39:21
  Speaker 4: is something that you can do yourself when you're on
• 7:39:25
  Speaker 4: your own, the time when you can maybe sit down,
• 7:39:34
  Speaker 4: maybe just for a few minutes, close your eyes, just
• 7:39:45
  Speaker 4: count slowly from ten down to one and re experience
• 7:39:59
  Speaker 4: these feelings in your mind. And when you feel that
• 7:40:10
  Speaker 4: way in your mind, your body copies your mind, and
• 7:40:25
  Speaker 4: that feeling is spread through your spine and your nervous
• 7:40:31
  Speaker 4: system into every part of your body, travels through your bloodstream,
• 7:40:46
  Speaker 4: heathing and relaxing every particle of your existence. Now we
• 7:41:06
  Speaker 4: can we can practice this a few times before the
• 7:41:15
  Speaker 4: end of the recording, and then you can practice on
• 7:41:20
  Speaker 4: your own and each time you count for ten about
• 7:41:27
  Speaker 4: one the feelings of comfort, calmness, and deep, deep relaxation,
• 7:41:43
  Speaker 4: become stronger and deeper feeling your mind and your brain
• 7:41:59
  Speaker 4: with these positive chemicals that spread throughout your body, relaxing
• 7:42:09
  Speaker 4: you so quickly, relaxing your whole body and mind so
• 7:42:20
  Speaker 4: very very easily, just by counting from ten down to one.
• 7:42:39
  Speaker 4: So we're going to do it now. I'm going to
• 7:42:41
  Speaker 4: count from ten down to one. I'd like you to
• 7:42:46
  Speaker 4: repeat the number after me. So when I say ten,
• 7:42:53
  Speaker 4: you can just repeat to yourself ten. Just notice, be
• 7:43:05
  Speaker 4: aware of how you feel in your mind and your body.
• 7:43:19
  Speaker 4: Then when I say nine, you can beat to yourself
• 7:43:28
  Speaker 4: nine again, noticing the increase in comfort and calmness in
• 7:43:43
  Speaker 4: your mind and in your body. The same when I
• 7:43:54
  Speaker 4: say eight, when I say seven, six, when I say five, four,
• 7:44:13
  Speaker 4: when I say three, two, and lastly when I say one,
• 7:44:27
  Speaker 4: you can repeat that number.
• 7:44:37
  Speaker 3: Now.
• 7:44:37
  Speaker 4: Of course, when you do this on your own without
• 7:44:43
  Speaker 4: listening to me, you can say the numbers or whatever
• 7:44:49
  Speaker 4: speed that you feel is necessary for you, so you
• 7:44:58
  Speaker 4: can adapt. So if you feel you want to say
• 7:45:04
  Speaker 4: the numbers ten down to one faster than I do,
• 7:45:11
  Speaker 4: then you go ahead and do that. Or if you
• 7:45:14
  Speaker 4: feel when you do it yourself, then you'd like to
• 7:45:18
  Speaker 4: have more more space between the numbers, maybe take a
• 7:45:27
  Speaker 4: lot longer to get from ten all the way down
• 7:45:34
  Speaker 4: to one. That's your choice also to do. So I'm
• 7:45:51
  Speaker 4: going to count from ten down to one. I want
• 7:46:00
  Speaker 4: to get to one. That will be the end of
• 7:46:04
  Speaker 4: this recording and less, of course, you're listening with music,
• 7:46:10
  Speaker 4: and the music will continue. Ten nine eight four four
• 7:50:52
  Speaker 4: twenty ninety eighteen, seventeen sixteen, fifteen, fourteen thirteen twelve eleven,
• 7:51:42
  Speaker 4: ten nine eight, seven, six, five.
• 7:52:12
  Speaker 11: Four.
• 7:52:17
  Speaker 4: Three two.
• 7:52:29
  Speaker 3: One.
• 7:52:38
  Speaker 4: Now open your eyes, noticing how you physically feel having
• 7:52:48
  Speaker 4: counted down from twenty to one, allowing stress and tension
• 7:52:56
  Speaker 4: to leave through your fingertips and your toes. And as
• 7:53:01
  Speaker 4: you focus on your fingertips, maybe they feel a little
• 7:53:06
  Speaker 4: bit tingly, which is suppose quite an understanding considering the
• 7:53:13
  Speaker 4: tension has been exiting your body through your fingertips. So
• 7:53:24
  Speaker 4: now I'm going to count from twenty down to one again.
• 7:53:27
  Speaker 4: This time you're going to feel relief of tension and stress,
• 7:53:37
  Speaker 4: any anxiety that you may have leaving through your stomach,
• 7:53:50
  Speaker 4: just leaving through your stomach, almost as if it's just
• 7:53:54
  Speaker 4: releasing the whole of your stomach, your navel to just
• 7:54:02
  Speaker 4: above your chest or below your chest rather so surround
• 7:54:06
  Speaker 4: in your belly button area, the whole area. You can
• 7:54:11
  Speaker 4: feel the tension of your body where it's left. Just
• 7:54:16
  Speaker 4: releasing from that area, and you may notice that your
• 7:54:21
  Speaker 4: stomach can become very relaxed. As I countdown from twenty
• 7:54:28
  Speaker 4: down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,
• 7:55:55
  Speaker 4: three to what And you can open your eyes again
• 7:56:12
  Speaker 4: if you choose, but you can just keep them closed
• 7:56:15
  Speaker 4: because it feels relaxing. Just notice how your stomach feels.
• 7:56:22
  Speaker 4: I notice as your focus, just do a little scan
• 7:56:26
  Speaker 4: of your body. Just notice how your body feels. Focusing
• 7:56:36
  Speaker 4: on your upper body, your back, chest, stomach, legs, arms, hands, feet,
• 7:56:46
  Speaker 4: just noticing, and you know, you may start to feel
• 7:56:55
  Speaker 4: more of a sense of tiredness, which may be the reason, yeah,
• 7:57:00
  Speaker 4: listening to this recording because you.
• 7:57:05
  Speaker 3: Like to.
• 7:57:07
  Speaker 4: Let go completely of everything and drift off into a nice, natural, calm,
• 7:57:19
  Speaker 4: relaxing sleep. So now we're going to focus on your forehead,
• 7:57:39
  Speaker 4: and if you choose, you can incorporate your eyes in
• 7:57:41
  Speaker 4: this focus as well. So your forehead and your eyes.
• 7:57:48
  Speaker 4: It's that whole area, basically, almost as if you were
• 7:57:53
  Speaker 4: wearing a mask, you know, like a I don't know,
• 7:57:57
  Speaker 4: a Batman mask or something, or I'm trying to fa
• 7:58:03
  Speaker 4: zorro or something, you know, the kind of mask that
• 7:58:05
  Speaker 4: covers your eyes but also covers quite a lot of
• 7:58:08
  Speaker 4: the forehead. I'm focusing on that area because that's the
• 7:58:15
  Speaker 4: area that we're now going to release tension and stress
• 7:58:19
  Speaker 4: from your mind, from your brain, from your mind, and
• 7:58:24
  Speaker 4: any tension that you may have remaining in your face,
• 7:58:29
  Speaker 4: in your neck and your jaw, your eyes, your forehead,
• 7:58:35
  Speaker 4: or your scalp. So basically any tension within your head area,
• 7:58:42
  Speaker 4: including your mind and your brain, and that's going to
• 7:58:49
  Speaker 4: be released through your forehead and your eyes. As I
• 7:58:58
  Speaker 4: count down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,
• 8:00:39
  Speaker 4: two one, noticing and she scan your face, mature, your eyes,
• 8:01:02
  Speaker 4: your cheap bones, your ears, your forehead, your scalp, your neck,
• 8:01:12
  Speaker 4: the back of your neck, in the front of your neck,
• 8:01:16
  Speaker 4: the side of your neck, and your throat.
• 8:01:21
  Speaker 3: M hm.
• 8:01:24
  Speaker 4: Noticing being aware of the comfort, increased feeling, relaxation, not
• 8:01:38
  Speaker 4: just in your head and neck and mind, also the
• 8:01:43
  Speaker 4: rest of your body. Just notice how loose and calm
• 8:01:53
  Speaker 4: you feel, and how easily it is to just like
• 8:02:00
  Speaker 4: go completely, let go completely, how easily. That's what I'm
• 8:02:26
  Speaker 4: going to do now, is I wanted to focus on
• 8:02:30
  Speaker 4: the top of your head. Am. We're going to allow
• 8:02:39
  Speaker 4: every last piece of tension or stress that might be
• 8:02:48
  Speaker 4: lingering or hiding in your body or mind or my head.
• 8:02:55
  Speaker 5: To just.
• 8:02:57
  Speaker 4: Be sucked out the top of your head, released into Yeah,
• 8:03:09
  Speaker 4: I'm sucked out into the clouds. Imagine a big cloud
• 8:03:15
  Speaker 4: of God your head almost like a whirlpool, and this
• 8:03:21
  Speaker 4: is can suck that tension out the top of your
• 8:03:26
  Speaker 4: head and just take it away.
• 8:03:31
  Speaker 17: Good.
• 8:03:35
  Speaker 4: Just focus. Imagine an opening the top of your head
• 8:03:40
  Speaker 4: with that tension and stress and any remaining issues may
• 8:03:46
  Speaker 4: be worries or concerns that have no use to you.
• 8:03:49
  Speaker 4: Now you can all be sucked out at the top
• 8:03:53
  Speaker 4: of your head and taken away. As I count down
• 8:04:00
  Speaker 4: again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, even, ten, nine, eight, seven, six, five,
• 8:05:50
  Speaker 4: four three wha breathe, noticing how you feel, how relaxed
• 8:06:31
  Speaker 4: and calm you physically and mentally feel right now, how
• 8:06:45
  Speaker 4: peaceful your mind feels. It feels so nice to just
• 8:06:54
  Speaker 4: let go, to give yourself some space to breathe easily,
• 8:07:05
  Speaker 4: to think calmly, and just to take a break from
• 8:07:14
  Speaker 4: all that pointless worry and concerns about things that you
• 8:07:21
  Speaker 4: don't need to think about right now, because this is
• 8:07:31
  Speaker 4: your time to let go. This is your space to
• 8:07:36
  Speaker 4: enjoy feeling deeply relaxed, peaceful in your mind, relaxed in
• 8:07:47
  Speaker 4: your body. They can feel so good, so nice to
• 8:07:57
  Speaker 4: just have to do anything to be able to really
• 8:08:08
  Speaker 4: enjoy that serenity that comes with letting go completely, that
• 8:08:19
  Speaker 4: peacefulness that comes with being in this peaceful space. And
• 8:08:37
  Speaker 4: you can keep this sense of calmness for as long
• 8:08:42
  Speaker 4: as you choose. If you choose to drift off into
• 8:08:54
  Speaker 4: a deep, healing, natural sleep, then you can do that.
• 8:09:04
  Speaker 4: It's completely up to you, and you can keep this
• 8:09:13
  Speaker 4: feeling of calmness physically and in your mind as long
• 8:09:19
  Speaker 4: as you choose to feel completely relaxed, completely relaxed. And
• 8:09:36
  Speaker 4: I'd like you to make up your mind that you're
• 8:09:42
  Speaker 4: going to relax. And I want to explore that with you.
• 8:09:54
  Speaker 4: What it feels like when you actually decide that you're
• 8:10:01
  Speaker 4: going to relax, not forcing yourself, but giving yourself that. Yes,
• 8:10:10
  Speaker 4: it is a command, really, isn't it. When you're telling
• 8:10:12
  Speaker 4: yourself relax in a gentle but firm way, that only
• 8:10:22
  Speaker 4: you can really tell yourself in that way. You can't
• 8:10:27
  Speaker 4: really have someone else saying to you, now it relax, relax,
• 8:10:32
  Speaker 4: you know, and it needs to be gentle, but you
• 8:10:36
  Speaker 4: can't someone else can't really have the same the same
• 8:10:43
  Speaker 4: kind of influence or power that you have over your
• 8:10:51
  Speaker 4: own physicality, over how you feel, because when you say
• 8:11:02
  Speaker 4: it to yourself, it means more. It's personal, and your
• 8:11:11
  Speaker 4: brain and your unconscious mind and your body listens to
• 8:11:16
  Speaker 4: what you say. So, for example, we'll test it out.
• 8:11:22
  Speaker 4: We'll do a little test, a few little tests along
• 8:11:25
  Speaker 4: the way, and you can get more of an idea
• 8:11:29
  Speaker 4: of the force, a positive force that you can have
• 8:11:36
  Speaker 4: in creating a sense of comfort and relaxation in your
• 8:11:43
  Speaker 4: body and your mind quite quickly just by you telling
• 8:11:50
  Speaker 4: yourself to relax. So I'm going to start by it's
• 8:12:00
  Speaker 4: focus on your hands, to focus on your hands and
• 8:12:06
  Speaker 4: just tell your hands to relax, and just say relax.
• 8:12:13
  Speaker 4: As you focus on your hands, you could say my
• 8:12:18
  Speaker 4: hands are relaxed, or I want my hands to relax.
• 8:12:24
  Speaker 4: I think if you actually do it directly by focusing
• 8:12:31
  Speaker 4: and imagining that your hands can hear what you're saying,
• 8:12:35
  Speaker 4: you know, like they've got little ears, which is a
• 8:12:37
  Speaker 4: little weird. So talking to your hands and just say relax,
• 8:12:51
  Speaker 4: noticing how your hands start to relax. Now focus on
• 8:13:12
  Speaker 4: your eyes and tell your eyes to relax. You just
• 8:13:17
  Speaker 4: say in the same word relax and find the right
• 8:13:23
  Speaker 4: tone for you. You know, I might say relax, but
• 8:13:29
  Speaker 4: you you might say relax or relax. You know, you
• 8:13:38
  Speaker 4: might say it differently to yourself, and that's important for
• 8:13:44
  Speaker 4: you to gauge what feels right for you. So just
• 8:13:51
  Speaker 4: tell your eyes to relax, whilst focusing on your eyes,
• 8:13:56
  Speaker 4: your eyelids, the muscles around your eyes, your eyebrows, and
• 8:14:01
  Speaker 4: just tell your eyes directly relax.
• 8:14:09
  Speaker 3: Now.
• 8:14:36
  Speaker 4: Now, I just did that myself, and sometimes you may
• 8:14:47
  Speaker 4: feel that you need a bit more time or the
• 8:14:51
  Speaker 4: different parts to relax, you know, because I start talking
• 8:14:55
  Speaker 4: again and maybe that part hasn't relaxed fully. But what
• 8:15:01
  Speaker 4: happened is that it would just continue to relax even
• 8:15:03
  Speaker 4: though I'm talking. And that's happened with my eyes. Something
• 8:15:10
  Speaker 4: else I noticed is when I started focusing on my eyes,
• 8:15:16
  Speaker 4: that actually almost became they got worse before they got
• 8:15:19
  Speaker 4: better in a way. So I felt a degree of
• 8:15:22
  Speaker 4: tension growing in my eyes and then disappearing. So I
• 8:15:29
  Speaker 4: think what that was really it was just me becoming
• 8:15:32
  Speaker 4: more aware of the tension that was already there that
• 8:15:38
  Speaker 4: I wasn't focused on it before, so I wasn't really
• 8:15:44
  Speaker 4: acknowledging it or really conscious to those feelings. Yeah, my
• 8:16:02
  Speaker 4: eyes is still continuing to relax, as well as my hands. Actually,
• 8:16:09
  Speaker 4: my hands have got a certain.
• 8:16:11
  Speaker 3: Kind of.
• 8:16:14
  Speaker 4: Energy, like not buzzing, but I can kind of fuel
• 8:16:20
  Speaker 4: a degree of energy in my hands. Maybe that's where
• 8:16:26
  Speaker 4: the tension is being released. Maybe that's the causing that.
• 8:16:38
  Speaker 4: The next part, I think we should focus.
• 8:16:40
  Speaker 17: On the back of the neck.
• 8:16:41
  Speaker 4: That's a part which is quite often well for me,
• 8:16:46
  Speaker 4: holds tension. I don't know about it for yourself, but
• 8:16:49
  Speaker 4: I think it's quite a standard place where tension is
• 8:16:53
  Speaker 4: sometimes held. So and I'm doing exactly what you're doing
• 8:17:01
  Speaker 4: as you do it as well, So I'm telling my
• 8:17:04
  Speaker 4: body parts to relax as well. So if you tell
• 8:17:07
  Speaker 4: your neck at the back of your neck, focus on
• 8:17:10
  Speaker 4: the back of your neck, and just say relax in
• 8:17:17
  Speaker 4: your own words, in your own tone, in your own voice.
• 8:17:20
  Speaker 4: You can say out loud, or you can just say
• 8:17:22
  Speaker 4: it to yourself internally. But you're focusing and you're saying
• 8:17:28
  Speaker 4: it literally to the back of your neck, as.
• 8:17:32
  Speaker 18: If the back of your neck can actually hear what
• 8:17:35
  Speaker 18: you're saying. So do that now, Just say relax to
• 8:17:43
  Speaker 18: the back of your neck, and I'll do the same.
• 8:18:24
  Speaker 4: And what I noticed, and you may have had similar
• 8:18:28
  Speaker 4: thing is, even though I was focusing on the back
• 8:18:32
  Speaker 4: of my neck, other parts started to I don't know,
• 8:18:44
  Speaker 4: show themselves to me or maybe because they want to
• 8:18:47
  Speaker 4: be relaxed as well. But I started noticing the feelings
• 8:18:51
  Speaker 4: in my shoulders, attention in my shoulders and in my
• 8:18:55
  Speaker 4: upper back. Whether that was because my back of my
• 8:19:02
  Speaker 4: neck was saying, well, I'm pretty much okay. It's the
• 8:19:08
  Speaker 4: other parts that need attention, but my lobe, my back
• 8:19:17
  Speaker 4: of my neck is still relaxing. But I just became
• 8:19:21
  Speaker 4: more aware of other parts that needed attention. Now this
• 8:19:28
  Speaker 4: might happen and it's not. It doesn't mean that it's
• 8:19:32
  Speaker 4: going wrong. It just means you're being notified of more
• 8:19:38
  Speaker 4: places that also want to feel relaxed. So I'm going
• 8:19:46
  Speaker 4: to focus on my upper back so you can do
• 8:19:50
  Speaker 4: the same, even if you don't have any feelings of
• 8:19:56
  Speaker 4: tension that are obvious in your upper back, if you
• 8:20:01
  Speaker 4: just focus on your back and the whole area from
• 8:20:06
  Speaker 4: the shoulder blades down to the middle of your back
• 8:20:11
  Speaker 4: down your spine. And with me, it's more the shoulder
• 8:20:15
  Speaker 4: blades that are more Yeah, that's the parts that really
• 8:20:25
  Speaker 4: sort of giving me.
• 8:20:28
  Speaker 3: That not.
• 8:20:30
  Speaker 4: That it needs relax in the Sound's gonna ask that
• 8:20:33
  Speaker 4: part to relax, and you can do the same. Now, relax,
• 8:20:48
  Speaker 4: upper back. There's something strange happened there, and this often happens.
• 8:21:06
  Speaker 17: I've been doing this for her.
• 8:21:09
  Speaker 4: For sixteen years or something, and often I'm on I'm surprised,
• 8:21:17
  Speaker 4: but amazed really that there can be a feeling. So
• 8:21:24
  Speaker 4: when I was focusing on the back of my neck,
• 8:21:27
  Speaker 4: my upper back was starting to feel quite stressed and
• 8:21:32
  Speaker 4: in need of attention. As soon as I started talking
• 8:21:38
  Speaker 4: to you about my upper back and talking about, you know,
• 8:21:43
  Speaker 4: getting ready to ask the upper back to relax. Why
• 8:21:48
  Speaker 4: the back already started to relax. It's almost as if
• 8:21:54
  Speaker 4: it doesn't need to hear the words, just needs attention,
• 8:22:04
  Speaker 4: just needs to be noticed. And that is something that
• 8:22:16
  Speaker 4: often happens in this type of situation is when you
• 8:22:23
  Speaker 4: start to relax a couple of parts of your body,
• 8:22:29
  Speaker 4: as we've done with our hands, our eyes and the eyelids,
• 8:22:36
  Speaker 4: and now back of the neck, top of the back,
• 8:22:45
  Speaker 4: upper back, the rest of the body seems to just
• 8:22:50
  Speaker 4: take notice and decide in its own way to start
• 8:22:59
  Speaker 4: relax it. Other parts of your body start to just
• 8:23:06
  Speaker 4: become looser. I suppose it's kind of like a bit
• 8:23:13
  Speaker 4: of an avalanche, you know, the little ball starts rolling,
• 8:23:18
  Speaker 4: and before you know it, the whole of your body
• 8:23:21
  Speaker 4: is completely relaxed and can't And if you focus on
• 8:23:33
  Speaker 4: your face, you focus on your eyes, your eyelids, your eyebrows,
• 8:23:46
  Speaker 4: and the muscles around your eyes. Maybe you start to
• 8:23:55
  Speaker 4: notice that your forehead is more relaxed it was. Maybe
• 8:24:02
  Speaker 4: your face is more relaxed. I would say, my entire
• 8:24:08
  Speaker 4: face is a lot more relaxed than it was. So
• 8:24:23
  Speaker 4: you're going to focus now on your shoulders again, just
• 8:24:29
  Speaker 4: like before. Just tell your shoulders I mean you can
• 8:24:34
  Speaker 4: do them INDI digital you can do the right shoulder
• 8:24:36
  Speaker 4: and left shoulder. I just generally do both at the
• 8:24:40
  Speaker 4: same time. Just tell your shoulders as you focus on
• 8:24:46
  Speaker 4: them in your mind, focus on thew and feel maybe
• 8:24:52
  Speaker 4: you can see them in your mind's eye. Just tell
• 8:24:59
  Speaker 4: your shoulders to relax as nice as they relax. I
• 8:25:54
  Speaker 4: did you notice, I mean, especially with my bank, is
• 8:26:02
  Speaker 4: the connection between the different parts the back, the shoulders,
• 8:26:08
  Speaker 4: the neck being all connected and being such a large
• 8:26:18
  Speaker 4: part of your body, it's almost hard to separate them
• 8:26:24
  Speaker 4: from each other. And my lower back has starting to
• 8:26:32
  Speaker 4: relax on its own.
• 8:26:39
  Speaker 17: Maybe I'm going.
• 8:26:40
  Speaker 4: Too slow and that could be an issue because we
• 8:26:46
  Speaker 4: all go at different speeds. And the idea at the
• 8:26:52
  Speaker 4: beginning of this recording was for you to be able
• 8:26:55
  Speaker 4: to just say to yourself, relax without focusing on any
• 8:27:11
  Speaker 4: particular part of your body. Because when you know that
• 8:27:17
  Speaker 4: tearing your hands to relax and your hand relax, you
• 8:27:30
  Speaker 4: tell your eyelids and your eyes, the muscles around your
• 8:27:37
  Speaker 4: eyes and your eyebrows to relax, and they relax. When
• 8:27:52
  Speaker 4: you tell the back of your neck to relax, and
• 8:28:03
  Speaker 4: it relaxes until you're alpha back to relax, and it relaxes.
• 8:28:40
  Speaker 4: You tell your shoulders to relax, and they relax. When
• 8:29:19
  Speaker 4: you told your hands to relax, they relaxed, and they
• 8:29:23
  Speaker 4: continued to relax. When you told your eyelids, the muscles
• 8:29:36
  Speaker 4: around your eyes, your eyebrows, to relax, they relaxed and
• 8:29:47
  Speaker 4: continued to relax. And he told the back of your
• 8:29:58
  Speaker 4: neck us on the back of your neck and told
• 8:30:06
  Speaker 4: it to relax. It relaxed and continued to relax. And
• 8:30:25
  Speaker 4: you told your ulca back to relax, be relaxed and
• 8:30:35
  Speaker 4: continued to relax. That's with your shoulders. He told your
• 8:30:51
  Speaker 4: shoulders to relax. In your shoulders relaxed and continued to relax.
• 8:31:11
  Speaker 17: And it's not just that, it's.
• 8:31:19
  Speaker 4: That the rest of your body has also been listening,
• 8:31:25
  Speaker 4: and that relaxation has been spreading. So from your eyes,
• 8:31:31
  Speaker 4: the relaxations spread to your forehead, around your face, into
• 8:31:39
  Speaker 4: your skin, into your jaw, into the front and sides
• 8:31:53
  Speaker 4: of your neck, all way down your chest and stomach.
• 8:32:04
  Speaker 4: Your relaxed hands and shoulders leads up through your arms,
• 8:32:12
  Speaker 4: relaxing and full arms, your upper arms, elbows, your wrists,
• 8:32:24
  Speaker 4: letting out the lower back, your hips, butt exploiting, you
• 8:32:41
  Speaker 4: just start to relax and continue even the comfort spreading
• 8:32:50
  Speaker 4: through your legs all the way down to your ankles,
• 8:33:04
  Speaker 4: the tops of your feet, the side of your feet,
• 8:33:09
  Speaker 4: and the bottoms of your feet, relaxing into your toes,
• 8:33:24
  Speaker 4: each toe relaxing became loose, and if your body relaxes more,
• 8:33:49
  Speaker 4: your mind becomes slower or peaceful, to the point where
• 8:34:15
  Speaker 4: if you choose to fall asleep, you.
• 8:34:25
  Speaker 17: Can easily do that.
• 8:34:34
  Speaker 4: Easy drift doing because there's nothing going on in your mind.
• 8:34:48
  Speaker 4: The prains peaceful, your body teens to relate, and with
• 8:35:29
  Speaker 4: that connection between your body relaxing, the word that you
• 8:35:37
  Speaker 4: say to yourself relax means that you don't need to
• 8:35:51
  Speaker 4: focus on just one part. You can just focus on
• 8:35:58
  Speaker 4: your entire body, saying the powerful word whoacs and deserve.
• 8:36:25
  Speaker 4: Those are meniar sensations of comfort spreading throughout your body,
• 8:36:44
  Speaker 4: loosening and calming and healing every part to your body,
• 8:36:58
  Speaker 4: heaving h relaxed.
• 8:37:19
  Speaker 17: So all we need to do now on is just
• 8:37:25
  Speaker 17: telling your soth.
• 8:37:29
  Speaker 4: Lights absurd feeding completely out the boy, sir, starting now
• 8:38:05
  Speaker 4: with number twenty nineteen, eighteen, seventeen sixteen FOURT twelve. Yet what.
• 8:45:00
  Speaker 19: Patatatatas ut.
• 8:48:03
  Speaker 14: M y hy attatata.
• 8:52:00
  Speaker 4: So counting down from ten to one, ten nine, eight, seven, six, five.
• 8:52:27
  Speaker 3: Four three.
• 8:52:33
  Speaker 4: Two one, And maybe that was a bit too quick
• 8:52:46
  Speaker 4: in order to relax. Maybe it's a bit too fast
• 8:52:50
  Speaker 4: for you to notice the calming of your body, maybe
• 8:53:00
  Speaker 4: even a little bit of pressure there, Like you'll count
• 8:53:04
  Speaker 4: it down from ten to one. What do you expect
• 8:53:06
  Speaker 4: me to do, man, expect me to stick go with
• 8:53:09
  Speaker 4: floppy just because you're counting down too. If you try
• 8:53:19
  Speaker 4: it again, but this time, I go this lower this time,
• 8:53:26
  Speaker 4: and you focus on the whole of your body before
• 8:53:31
  Speaker 4: we focus on your legs. Just notice how your body
• 8:53:39
  Speaker 4: does start to feel more relaxed with every number that
• 8:53:54
  Speaker 4: I count down ten nine, eight, seven, six, five.
• 8:54:44
  Speaker 1: Four three y two.
• 8:55:27
  Speaker 4: One, And just notice how how you feel generally, how
• 8:55:44
  Speaker 4: your body feels. It's not necessarily even about yeah, counting
• 8:55:58
  Speaker 4: down from ten to one. It's that space that you have,
• 8:56:07
  Speaker 4: that body space between.
• 8:56:13
  Speaker 9: Us being.
• 8:56:20
  Speaker 4: Active physically or mentally, just sitting or lying down and
• 8:56:32
  Speaker 4: just being there, not doing anything, not saying anything, not
• 8:56:38
  Speaker 4: deeding to think about anything. So it opens up a space,
• 8:56:45
  Speaker 4: you know, a bit of a space, the gap and
• 8:56:54
  Speaker 4: the more I cam down for the tental one, the
• 8:56:59
  Speaker 4: bigger that gap becomes. So there's that gap of calmness,
• 8:57:08
  Speaker 4: of comfort, relaxation. It's a nice feeling, and it moves
• 8:57:26
  Speaker 4: those stresses or discomforts physically or emotionally, moves them away,
• 8:57:42
  Speaker 4: allows you.
• 8:57:46
  Speaker 17: To just.
• 8:57:49
  Speaker 4: Slow down. So i'ming to count again from ten down
• 8:57:56
  Speaker 4: to one, and notice that gap widening, the gap. And
• 8:58:06
  Speaker 4: as it widens, it's almost like the stress and attention
• 8:58:12
  Speaker 4: falls into the gap. It gives you that distance, that space.
• 8:58:33
  Speaker 4: Now ten nine, eight, seven, six, five, four three two one,
• 9:00:40
  Speaker 4: And how did your What do you feel.
• 9:00:46
  Speaker 3: Now?
• 9:00:59
  Speaker 4: Can you notice is the do you feel in calmer?
• 9:01:11
  Speaker 4: Are you feeling more relaxed? As we now focus on
• 9:01:39
  Speaker 4: your legs? Just your legs, We're just gonna start. We're
• 9:02:00
  Speaker 4: focusing on your thighs. Of course, it's not the most
• 9:02:20
  Speaker 4: exciting thing to be doing, because I'm sure like most
• 9:02:28
  Speaker 4: of your body is not not going on right now.
• 9:02:40
  Speaker 4: Just focusing on the hole of your thighs, the tops
• 9:02:46
  Speaker 4: of your thighs, the sides of your thighs, the bottoms
• 9:02:52
  Speaker 4: of your thighs. You're outer thighs and you're inner thighs.
• 9:02:59
  Speaker 4: Basically the hold of your thigh that leads into your
• 9:03:03
  Speaker 4: hip and it goes down to your knee joints. Now,
• 9:03:18
  Speaker 4: this is a big area. It's a very heavy area.
• 9:03:25
  Speaker 4: It's very strong, probably the strongest muscles in your body
• 9:03:32
  Speaker 4: or in your thighs.
• 9:03:43
  Speaker 17: But I don't think we.
• 9:03:46
  Speaker 4: Perhaps will give enough attention to our thighs. Perhaps we
• 9:03:58
  Speaker 4: don't they acknowledge how important our thighs are to our lives,
• 9:04:21
  Speaker 4: how much they actually do for us, all for our lives.
• 9:04:37
  Speaker 4: And it may seem sound really weird, but I think
• 9:04:43
  Speaker 4: that all of our body parts, especially our thighs, needs
• 9:04:50
  Speaker 4: some TLC, a bit of love shown, a bit of
• 9:05:04
  Speaker 4: the acknowledgment, thank you, gratitude for what advice do for us.
• 9:05:23
  Speaker 4: And I know this may sound and a strange, and
• 9:05:28
  Speaker 4: maybe you think, why am I? Surely I should be
• 9:05:32
  Speaker 4: able in the garden hugging a tree or something. Oh
• 9:05:40
  Speaker 4: it's hard to set a microphone up on a tree.
• 9:05:44
  Speaker 4: That's why I'm doing this indoors. Otherwise I would be
• 9:05:46
  Speaker 4: outside hugging a tree. Now I can't see the television
• 9:05:50
  Speaker 4: from the tree. You move down to your knees gain
• 9:06:01
  Speaker 4: such an important part. And I think we don't necessarily
• 9:06:11
  Speaker 4: I'll speak for myself here. I don't necessarily appreciate all
• 9:06:18
  Speaker 4: that my needs do for me until I have a
• 9:06:23
  Speaker 4: problem with my need. It's occasionally if either maybe i'll
• 9:06:29
  Speaker 4: bash it or it's aching for some reason, it's then
• 9:06:35
  Speaker 4: that I realize.
• 9:06:37
  Speaker 17: How much it does.
• 9:06:40
  Speaker 4: You know, the benefit of being able to use my
• 9:06:43
  Speaker 4: legs without any kind of physical discomfort is a beautiful
• 9:06:53
  Speaker 4: thing that's possibly not appreciated until it's where they removed.
• 9:07:02
  Speaker 4: You know that's comfort. But as you focus on your knees,
• 9:07:12
  Speaker 4: regardless of how your knees feel, you can have that
• 9:07:17
  Speaker 4: sense of gratitude and love to your needs for all
• 9:07:24
  Speaker 4: that they do for you. You can still have that
• 9:07:36
  Speaker 4: attention on your thighs. Maybe you notice how your thighs feel,
• 9:07:43
  Speaker 4: Maybe notice that they are relaxing more deeply as you
• 9:08:02
  Speaker 4: focus now on the bottoms of your legs, the shins
• 9:08:08
  Speaker 4: and your calf muscles, the bones between your knees and
• 9:08:14
  Speaker 4: your feet incorporate and course your ankles so important. Can
• 9:08:27
  Speaker 4: anyone that's had even the slightest sprain of an ankle
• 9:08:34
  Speaker 4: knows how how much we take our ankles are granted.
• 9:08:46
  Speaker 4: And it's kind of strange in a way when you
• 9:08:48
  Speaker 4: think that. You know, logically, our wrists are a lot
• 9:08:54
  Speaker 4: thinner than the rest of their arms, which is okay,
• 9:08:59
  Speaker 4: it doesn't I can't see any problem with that because
• 9:09:03
  Speaker 4: we're just picking stuff up. But our ankles so much
• 9:09:09
  Speaker 4: thinner than the rest of our legs, and from a
• 9:09:19
  Speaker 4: physics perspective or logical even it doesn't really make sense
• 9:09:25
  Speaker 4: that all this weight will ultimately be resting on your
• 9:09:33
  Speaker 4: ankles then leading to your feet, that thin area, thin bone. Yeah,
• 9:09:48
  Speaker 4: it does so much great work. Supports us, supports our
• 9:09:53
  Speaker 4: body for a lifetime, helps us to balance, It helps
• 9:10:05
  Speaker 4: you to get around and be mobile. And there's the
• 9:10:18
  Speaker 4: calf muscles. Of course, when I was younger, I couldn't
• 9:10:26
  Speaker 4: see the point in calf muscles. Didn't seem to do anything. Okay,
• 9:10:33
  Speaker 4: if I walked around on tiptoes, then my calf muscles
• 9:10:36
  Speaker 4: get some work.
• 9:10:38
  Speaker 17: But of course that's not true.
• 9:10:40
  Speaker 4: The calf muscles are being used whenever we use our legs,
• 9:10:50
  Speaker 4: and your shins there to protect your lower legs, shaped
• 9:11:03
  Speaker 4: in a way almost as a protector, with the bone
• 9:11:15
  Speaker 4: leading of course to your ankles.
• 9:11:21
  Speaker 17: In your feet.
• 9:11:27
  Speaker 4: I'm not going to focus on your feet. We're just
• 9:11:29
  Speaker 4: going to focus on the legs. And I realize and
• 9:11:35
  Speaker 4: now that I've mentioned your feet, it would be focuses
• 9:11:39
  Speaker 4: on familiar way. So maybe I should focus.
• 9:11:42
  Speaker 17: On your feet a little bit.
• 9:11:47
  Speaker 4: You can have them in your awareness the same as
• 9:11:52
  Speaker 4: you have your thighs in your awareness. Even though we
• 9:11:56
  Speaker 4: haven't been focusing on your thighs with you minutes, let
• 9:12:02
  Speaker 4: me focus in on your ankles. There's still that sensation
• 9:12:13
  Speaker 4: of comfort in your thighs, and there's that movement of
• 9:12:29
  Speaker 4: energy because the thighs hold lots of different sensations. Of course,
• 9:12:38
  Speaker 4: there's the muscles, the big strong muscles that we have
• 9:12:43
  Speaker 4: in our thighs. With the skin on the outside of
• 9:12:56
  Speaker 4: the thighs, as in the outside of all of our body,
• 9:13:03
  Speaker 4: can be very sensitive, sensitive to the touch, sensitive to temperature,
• 9:13:21
  Speaker 4: and inside your thighs the bones, there's the muscle, there's
• 9:13:28
  Speaker 4: the blood, vessels, the arch trees, all this stuff inside
• 9:13:35
  Speaker 4: your thighs. I guess sometimes it'd be nice if you
• 9:13:43
  Speaker 4: could actually put your fingers inside your thighs and a message,
• 9:13:51
  Speaker 4: So if you can message on the outside, of course,
• 9:13:54
  Speaker 4: but to be able to get deep into the muscles,
• 9:13:57
  Speaker 4: to be able to just massage inside your eigh's message
• 9:14:03
  Speaker 4: in the bones of your leg massage in or the
• 9:14:11
  Speaker 4: veins and just gently human vibes, and you can move
• 9:14:22
  Speaker 4: down message inside your knees. It's a message in those bones,
• 9:14:30
  Speaker 4: but with healing fingertips, spreading that healing.
• 9:14:35
  Speaker 17: Energy deep into the choice of your knees.
• 9:14:46
  Speaker 4: Of course, there's the back of your your need and
• 9:14:49
  Speaker 4: the inside crease where your need is. It's a really
• 9:14:56
  Speaker 4: sensitive area. Three that's very nice when you stroke it.
• 9:15:03
  Speaker 4: That might be because it's an area that's not really
• 9:15:06
  Speaker 4: touched very often. It's almost like a hidden part, that
• 9:15:13
  Speaker 4: crease on your legs. It's almost it's like a part
• 9:15:20
  Speaker 4: that has a sensitivity, which is a little bit different.
• 9:15:33
  Speaker 4: Of course, it's protected by your legs. So you can
• 9:15:43
  Speaker 4: imagine putting your fingers into that crease in your legs,
• 9:15:54
  Speaker 4: that fold in between your legs. You can just message
• 9:15:57
  Speaker 4: with your fingertips. Imagine your fingertips going inside massage in
• 9:16:05
  Speaker 4: the muscle tissue. You can of course feel the bones
• 9:16:15
  Speaker 4: of your knees heading through your fingertips, and then if
• 9:16:27
  Speaker 4: you go down to your calf muscles, and that's the
• 9:16:32
  Speaker 4: part I'd like to be able to really put my
• 9:16:36
  Speaker 4: fingertips deep inside my calf muscles, massage in every single
• 9:16:46
  Speaker 4: tissue of that muscle, heathing every part, and then doing
• 9:16:58
  Speaker 4: the same for my shins, massage and gently stroking the bones,
• 9:17:08
  Speaker 4: gently stroking them, hewing their loving way, because they deserve
• 9:17:14
  Speaker 4: to be treated as the precious bones.
• 9:17:19
  Speaker 17: That they are.
• 9:17:21
  Speaker 4: Our legs are so precious as in all the other
• 9:17:25
  Speaker 4: parts of our body, the more precious of amerture on
• 9:17:33
  Speaker 4: the planet. When you start to think about the legs
• 9:17:49
  Speaker 4: in this way, it can change your perspective.
• 9:18:00
  Speaker 17: It might sound a bit it's silly to.
• 9:18:06
  Speaker 4: Start with the idea of having love for your legs,
• 9:18:12
  Speaker 4: showing appreciation. You advise want them to be able to
• 9:18:21
  Speaker 4: put your hands in your eyes, the message the muscles
• 9:18:29
  Speaker 4: and the bones, and you get your fingers deep in there,
• 9:18:35
  Speaker 4: releasing all attension, just to show how much you care
• 9:18:47
  Speaker 4: about your legs, how much you care for what your
• 9:18:52
  Speaker 4: legs do for you.
• 9:18:55
  Speaker 17: Regularly, your needs, your.
• 9:19:01
  Speaker 4: Your ankles. The strength of your ankles, considering how then
• 9:19:14
  Speaker 4: they are compared to the rest of your legs, especially
• 9:19:17
  Speaker 4: your thighs.
• 9:19:22
  Speaker 14: Yeah, they're so.
• 9:19:23
  Speaker 4: Strong, so flexible, absolutely amazing things. The ankles are truly
• 9:19:39
  Speaker 4: a gift because of what they do for you, supporting
• 9:19:50
  Speaker 4: all that weight, regardless of how what weight you are,
• 9:19:57
  Speaker 4: even if you only ate stones.
• 9:20:00
  Speaker 17: Hmm, I not of weight these little ankles.
• 9:20:08
  Speaker 4: Now, I'm not heavy than eating double back. Get my
• 9:20:16
  Speaker 4: ankles support my body all the time.
• 9:20:25
  Speaker 17: What do they do?
• 9:20:26
  Speaker 4: Keep off a side of relief when a sit down.
• 9:20:31
  Speaker 12: As we got while next to.
• 9:20:36
  Speaker 4: My feet, people say, go right own my toes clap.
• 9:20:43
  Speaker 17: I'm so happy.
• 9:21:04
  Speaker 4: The legs really are amazing. And then they're talking about
• 9:21:13
  Speaker 4: they talk about your legs is probably possibly it's one
• 9:21:19
  Speaker 4: of the most most boring things I've ever heard anyone say.
• 9:21:24
  Speaker 4: Possibly the bully or not. Everything I said is true.
• 9:21:34
  Speaker 4: The legs are amazing. Your lex deserve not just respect,
• 9:21:55
  Speaker 4: but they deserve to relax deeply. They deserve to.
• 9:22:07
  Speaker 17: Take some time out of the day.
• 9:22:11
  Speaker 4: To just leco completely. The legs really can relax because
• 9:22:48
  Speaker 4: the legs are so such a nice, very important part
• 9:22:55
  Speaker 4: of your body, and your election makes the rest of
• 9:22:59
  Speaker 4: your body also naturally follows in that journey of comfort.
• 9:23:18
  Speaker 4: I feel it in my hips, My hips fill really loose,
• 9:23:27
  Speaker 4: and also my law back.
• 9:23:28
  Speaker 12: As well, my ler back and really.
• 9:23:33
  Speaker 4: Feels it feels stretched.
• 9:23:36
  Speaker 17: Even though I'm just sitting in a chair and there's.
• 9:23:39
  Speaker 4: No stretching as far as I'm aware that I'm doing.
• 9:23:46
  Speaker 4: It's almost as if the muscles are just relaxed so
• 9:23:48
  Speaker 4: much that there is a natural stretch. This at tension
• 9:23:55
  Speaker 4: has reduced a lot. An American kept down for ten
• 9:24:18
  Speaker 4: tuns of one.
• 9:24:23
  Speaker 14: And it can.
• 9:24:24
  Speaker 17: Continue to feel.
• 9:24:29
  Speaker 4: Wonderful. Nights nine eight, seven, six, five four three jomh one. Really,
• 9:25:25
  Speaker 4: I'm just gonna countdown from five down to one, and
• 9:25:30
  Speaker 4: as a countdown, if you just focus on the numbers,
• 9:25:36
  Speaker 4: just the numbers counting down, and notice how you feel
• 9:25:47
  Speaker 4: in this moment.
• 9:25:49
  Speaker 17: As you hear the numbers counting down.
• 9:25:52
  Speaker 4: Knowing that those numbers counting down represents ka feeling calma,
• 9:26:06
  Speaker 4: not just in your body, but will say, relaxing your mind.
• 9:26:14
  Speaker 17: I'm just not to say, fell.
• 9:26:17
  Speaker 4: There's nothing to do, there's nothing to say, there's nothing
• 9:26:23
  Speaker 4: to think about. Starting weird number five four three.
• 9:26:59
  Speaker 14: M to.
• 9:27:06
  Speaker 5: W.
• 9:27:15
  Speaker 4: Did you notice the gradual letting go with the tension
• 9:27:28
  Speaker 4: and your body? It may also begin to notice and
• 9:27:35
  Speaker 4: be aware of how your mind is starting to slow down.
• 9:27:47
  Speaker 4: This is just a natural thing that happens. It's not
• 9:27:53
  Speaker 4: really a special procedure.
• 9:27:57
  Speaker 17: It's just natural.
• 9:27:58
  Speaker 4: Because it's your body relaxes, your mind also starts to relax,
• 9:28:06
  Speaker 4: and the more your mind relaxes, the more your body relaxes.
• 9:28:09
  Speaker 4: It's just a continuous circle of relaxation. And it's that
• 9:28:21
  Speaker 4: calmness that comes from relative quietness. You know, even even
• 9:28:29
  Speaker 4: if this background sounds either your side online, it's still
• 9:28:37
  Speaker 4: going to be quite calm. You know, you haven't got
• 9:28:42
  Speaker 4: the television on, there's no music in the background, unless
• 9:28:47
  Speaker 4: you're listening to the recording wit music.
• 9:28:49
  Speaker 17: Of course, you're very likely not going to be sitting
• 9:28:56
  Speaker 17: in a room with other people.
• 9:28:59
  Speaker 12: Of course you might be.
• 9:29:01
  Speaker 4: Generally, it's more idea if you can do this on
• 9:29:04
  Speaker 4: your own, so no distractions, and when you stop thinking
• 9:29:16
  Speaker 4: about stuff, relaxation automatically rises. The sense of comfort starts
• 9:29:33
  Speaker 4: to grow, and without trying to build it up into
• 9:29:42
  Speaker 4: something fantastical, something magical, this is just a natural process,
• 9:29:56
  Speaker 4: something that's easy to accomplish. In fact, it's almost the
• 9:30:07
  Speaker 4: sense of relaxing completely happens really.
• 9:30:12
  Speaker 17: When you put no effort into it.
• 9:30:16
  Speaker 4: It's not something that you can really force. It's something
• 9:30:22
  Speaker 4: that happens naturally, and parts of the process of this
• 9:30:33
  Speaker 4: recording and others is simply two allow you to take
• 9:30:45
  Speaker 4: advantage of this space this time.
• 9:30:55
  Speaker 14: It's just to let claim.
• 9:31:03
  Speaker 4: To just be here, to be in tune with how
• 9:31:12
  Speaker 4: you feel, yet with the intention one of wanting to
• 9:31:25
  Speaker 4: relax deeply.
• 9:31:30
  Speaker 17: And maybe even.
• 9:31:33
  Speaker 4: To fall asleep, depending on what is that you wish
• 9:31:40
  Speaker 4: for yourself.
• 9:31:42
  Speaker 14: In this moment.
• 9:31:50
  Speaker 4: As we know, relaxing is the maturity of the process
• 9:31:59
  Speaker 4: of fallen asleep. The actually fallen asleep part is the
• 9:32:05
  Speaker 4: tiny bay at the end. The deeper relaxed you become,
• 9:32:16
  Speaker 4: the easier I find yourself drifting.
• 9:32:33
  Speaker 17: You can also be.
• 9:32:35
  Speaker 4: Choose stay focused on my voice and really enjoy the
• 9:32:52
  Speaker 4: process radually.
• 9:33:03
  Speaker 17: We lack sin, each muscle in your body, riendlessly.
• 9:33:27
  Speaker 4: And just observing the sensation.
• 9:33:40
  Speaker 17: I letting go completely this time.
• 9:33:55
  Speaker 14: Will we count from six thout a mile?
• 9:34:04
  Speaker 17: He notice? Mind, calm down.
• 9:34:13
  Speaker 14: With each number.
• 9:34:17
  Speaker 17: We say, actually tall, slow, peaceful, six fivesasa three?
• 9:37:05
  Speaker 14: What do you might to sue do ight now? Suk
• 9:37:40
  Speaker 14: it deep? I'll tell you I'm sick. She sat so
• 9:38:12
  Speaker 14: stop there maybe some stupid things. It's music, perbscure attention,
• 9:38:40
  Speaker 14: sending spot a stroke, bacon, don't you stop stoop than
• 9:39:16
  Speaker 14: the boy