Latest / Deep Sleep Whisper Hypnosis (Jason Newland) / (music) (10 hours) Whisper Tuesday | LMBYTS #1406 | Jason Newland | 5th August 2025

Transcript

(music) (10 hours) Whisper Tuesday | LMBYTS #1406 | Jason Newland | 5th August 2025 · Deep Sleep Whisper Hypnosis (Jason Newland)

0:01
Speaker 1: Hello, and welcome.
0:07
Speaker 2: To Jasonnewland dot com. My name's Jason new Land. Please
0:15
Speaker 2: only listen when you can faithfully close your eyes. This
0:25
Speaker 2: is whisper Tuesday. Let me boy to sleep. Hello, Hello,
0:35
Speaker 2: how you doing? Why so all itchy back? Still getting
0:50
Speaker 2: feedback from the whisper sound quality. I'll try to improve it.
1:02
Speaker 2: The problem is with the whisper, it's it's weird. The
1:14
Speaker 2: bet the microphone is the harder it is to pick
1:17
Speaker 2: up the whispers for some reason. And then once the
1:29
Speaker 2: whisper's done, I have to increase the volume otherwise you
1:40
Speaker 2: won't be able to hear it, which kind of I
1:47
Speaker 2: don't know.
1:49
Speaker 1: We'll see.
1:53
Speaker 2: So last night I sorted through my book because I
2:04
Speaker 2: had or my books stacked. Did I say, idly listen
2:09
Speaker 2: when you can save to close your eyes? Of course,
2:13
Speaker 2: this being a whisper recorded by the way, if you
2:17
Speaker 2: don't know, okay, Yes, So I had all my books
2:26
Speaker 2: stacked on the windowsill. It was just a temporary thing,
2:40
Speaker 2: partly because I'm diadying up, and also I've wear my
2:43
Speaker 2: help block out some of that noise from over the fence.
2:50
Speaker 1: But what it did is it seemed it.
2:52
Speaker 2: Did block out some noise, but the air seemed very
3:02
Speaker 2: stifling in air, there was no air flow. It might
3:09
Speaker 2: also be because I've been moving books around as eleven dusty.
3:15
Speaker 2: So what done is I've separated all the books and
3:23
Speaker 2: on my bookcase is the only books I have are
3:27
Speaker 2: hypnosis books. How many hypnosis books do I have? One? Three, four, five, six, seven, eight, nineteen, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen,
3:53
Speaker 2: twenty only one, twenty three, twenty four, twenty five, twenty six,
3:59
Speaker 2: twenty seven, eight, twenty nine, thirty, thirty one, thirty two,
4:03
Speaker 2: thirty three, thirty four, thirty five, thirty six, thirty seven,
4:07
Speaker 2: thirty eight, thirty nine, forty, forty one, forty two, forty three,
4:12
Speaker 2: forty four, forty five, forty six, forty seven, forty eight,
4:17
Speaker 2: forty nine, fifty fifty.
4:18
Speaker 1: One, fifty two, fifty three, fifty.
4:21
Speaker 2: Four, fifty five, fifty six, fifty seven, fifty eight, fifty nine, sixty,
4:30
Speaker 2: sixty one, sixty two, sixty three, sixty four, sixty five, six, six, six, seven,
4:35
Speaker 2: sixty eight, sixty nine, seventy seventy one, seventy two, seventy three,
4:41
Speaker 2: seventy four, seventy five, seventy six, seventy seven, seventy eight,
4:44
Speaker 2: seventy nine, eighty eighty one, eighty two, eighty three, eighty four,
4:50
Speaker 2: eighty five, eighty six, eighty seven, eighty eight, eighty nine, ninety,
4:56
Speaker 2: ninety one, ninety two, ninety three, ninety four, ninety five,
5:00
Speaker 2: ninety six, ninety seven, ninety eight, ninety nine. Let's to
5:05
Speaker 2: Turn My Head Round one hundred.
5:11
Speaker 1: One, two, three.
5:13
Speaker 2: Four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty,
5:26
Speaker 2: twenty one, twenty two, twenty three, twenty four, twenty five,
5:29
Speaker 2: twenty six, twenty seven, twenty eight, twenty nine, thirty, thirty one,
5:34
Speaker 2: thirty two, thirty three, thirty four, thirty five, thirty six,
5:37
Speaker 2: thirty seven, thirty eight, fifty nine, forty, forty one, forty two,
5:42
Speaker 2: forty three, forty four, forty five, forty six, forty seven,
5:46
Speaker 2: forty eight, forty nine, fifty two, one hundred two, three,
5:53
Speaker 2: fifty four, five, forty six, forty seven, fifty eight, fifty nine,
5:59
Speaker 2: sixty six, fine, sixty sixty three, sixty four, sixty five, seventy,
6:04
Speaker 2: sixty eight six, seventy, seventy one I might have miscounted
6:09
Speaker 2: book roughly. Oh no, there's another. Okay, there's more than
6:17
Speaker 2: on the other bookcase. There's three bookcases. I can't see
6:23
Speaker 2: that one because my head doesn't see round corners. It's
6:32
Speaker 2: just under two hundred books. I've got hypnosis. And now
6:39
Speaker 2: my neck is all stiff. It's sadough forty thirty years ago,
6:52
Speaker 2: we never mentioned it. When I woke up. I'd have
6:54
Speaker 2: a stiff neck every morning. It's almost like parts of
6:58
Speaker 2: my body of just train us third.
7:08
Speaker 1: Should I relax it?
7:15
Speaker 2: But he's internally shaking a little bit. Are you cold, Vinny?
7:21
Speaker 1: Are you cold?
7:24
Speaker 2: He woke me up?
7:25
Speaker 1: I don't know if he woke me.
7:26
Speaker 2: Up, but he would kind of woke up at the
7:28
Speaker 2: same time as me. I was having some very strange dreams,
7:38
Speaker 2: very strange, well, a very strange dream. There was this
7:48
Speaker 2: one I was in this I don't know what it was.
7:58
Speaker 2: I really don't know what it was. Byers, I had
8:12
Speaker 2: Vinny with me, Yeah I did. I had Vinny and
8:17
Speaker 2: as he does his contency of running off and in
8:25
Speaker 2: dreams he does does the same thing. And he was
8:32
Speaker 2: getting excited. I was in the street and he was
8:36
Speaker 2: getting excited to see a lady, complete stranger, and exactly
8:46
Speaker 2: that's what he does. He gets excited over people, and
8:53
Speaker 2: then we go around. She walks off and goes around
8:57
Speaker 2: the corner. He's all excited and he wraps right away
9:01
Speaker 2: around the van that she's in. I don't know how
9:04
Speaker 2: long the lead must have been, but it was super
9:07
Speaker 2: long for some reason, and she starts the van, which
9:14
Speaker 2: was weird. There was another scene in this.
9:22
Speaker 3: Dream where I'm in the pub.
9:28
Speaker 2: And it's the old pub where my landlady and landlord
9:33
Speaker 2: used to drink. I've had that dream a few times
9:38
Speaker 2: when I'm kind of was trying to avoid them just
9:43
Speaker 2: from awkwardness, and there was someone there that it was weird, Okay,
10:07
Speaker 2: it something. I am in this conversation with somebody and
10:20
Speaker 2: they're laughing, and then i say something that they don't like,
10:27
Speaker 2: and I'm completely kind of blocked out of the friendship group.
10:36
Speaker 2: And it turned out that there was one particular person
10:41
Speaker 2: who I thought I was friends with who's telling everyone,
10:45
Speaker 2: you know, basically controlling the environment. Very strange. I mean,
10:56
Speaker 2: that's not that's not real life for me. I suppose
11:04
Speaker 2: it has been in certain situations, not for quite a while,
11:14
Speaker 2: and usually it would not be something that I'd brought
11:17
Speaker 2: up with. Yeah, it was weird, like clearing up food
11:29
Speaker 2: from the floor. I don't know why, very strange and
11:38
Speaker 2: the whole thing. I was very tired when I went
11:48
Speaker 2: to bed last night, really tired. It was, I don't
12:09
Speaker 2: know really, I think it was still of moving about
12:14
Speaker 2: and doing that, sorting out the books. I've got a
12:20
Speaker 2: little bit of a sweat on or create a little
12:25
Speaker 2: bit of a puddle.
12:27
Speaker 1: And yeah, I was.
12:32
Speaker 2: Physically tired when I went to bed, which doesn't happen
12:38
Speaker 2: too often. Right now, I'm feeling physically hungry. Oh yes,
12:54
Speaker 2: a little bit hungry, my dear.
12:59
Speaker 4: M.
13:03
Speaker 1: Yeah yeah, yeah, yeah, yeah, yeah.
13:07
Speaker 2: Yeah yeah, a bit about at Saturday.
13:17
Speaker 1: I'm gonna.
13:20
Speaker 2: Probably continue with my little tidy up and just a
13:32
Speaker 2: little bit each day. Hm. I need to figure a
13:41
Speaker 2: way to soundproof that window though, but not permanently, just
13:47
Speaker 2: when I need it to be soundproofed. So I'm thinking
13:52
Speaker 2: of doing is getting some curtains and putting them on those.
14:09
Speaker 2: It's just basically putting them like layer after layer after layer.
14:17
Speaker 1: The thickness of.
14:18
Speaker 2: The window cell inside the window sill of the window
14:26
Speaker 2: and because you know, the window is not just the
14:29
Speaker 2: flat it's but it's flat, but the window goes out
14:34
Speaker 2: a little bit I suppose, like a little bit of
14:39
Speaker 2: a bay window kind of but maybe not. No, it's
14:45
Speaker 2: not no, it's not a bay window. But there's room.
14:52
Speaker 2: There's a window sill on the inside. So I can
14:59
Speaker 2: maybe get one, two, three, four or five thick curts
15:05
Speaker 2: and just lay them and I might do the job.
15:14
Speaker 1: I look into it.
15:21
Speaker 2: I mean, I could just try and get some really
15:23
Speaker 2: thick curtains for the outside.
15:27
Speaker 3: But I'm thinking I might need a bit more than that,
15:44
Speaker 3: because I don't need not after kind of soundproofing the
15:50
Speaker 3: whole time, just when I'm making recordings, and occasionally if
15:57
Speaker 3: it gets a little bit too squeaky out.
15:59
Speaker 1: There but too screaming.
16:12
Speaker 2: So much of this massive storm that we're supposed to
16:15
Speaker 2: have didn't get it in this area. Had a bit
16:19
Speaker 2: of wind, not me, but the weather was a bit windy.
16:26
Speaker 2: Don't be windy, that was it. And of course the
16:33
Speaker 2: weather the newspeople were giving it a name, Tiffany or
16:41
Speaker 2: Barbara or whatever. I don't know why why we need
16:46
Speaker 2: to have names for the weather. And yeah, it's very
16:55
Speaker 2: un British and to be doing stuff like that given
17:02
Speaker 2: a name to the weather.
17:05
Speaker 1: Oh it's storm Daniel, It's.
17:15
Speaker 2: What's the name Daniels, Dusty Daniels.
17:23
Speaker 1: I don't know.
17:23
Speaker 4: I just.
17:28
Speaker 2: Don't really understand why, why way way, way way, and
17:35
Speaker 2: what might do because I might just do this recording
17:48
Speaker 2: and upload it just one version the volume is without
17:55
Speaker 2: increasing the volume in editing, which means it'll only be
18:05
Speaker 2: one version of the recording, or maybe due to two versions,
18:17
Speaker 2: one with music one without.
18:20
Speaker 1: I don't know.
18:34
Speaker 2: So I woke up a.
18:37
Speaker 1: Bit late than normal.
18:40
Speaker 2: It's about six o'clock, I think on the door one
18:47
Speaker 2: minute past six in the morning, and I'm thinking about
19:05
Speaker 2: getting my table out of the storage room and burn
19:09
Speaker 2: it over where the No, that wouldn't work, finished his
19:22
Speaker 2: head dance. No one, just thinking I could put it
19:26
Speaker 2: over there where the.
19:31
Speaker 1: No.
19:31
Speaker 2: I don't mean that would work.
19:34
Speaker 1: I don't know.
19:37
Speaker 2: So being on the left hand side of the room
19:40
Speaker 2: where the bookcases are.
19:44
Speaker 1: The problem with that is.
19:51
Speaker 2: I would struggle to get my chair behind it. Mind you,
20:04
Speaker 2: I kind of getting to the point where I don't
20:07
Speaker 2: want to sit at those tables anymore near the near
20:12
Speaker 2: the TV. So perhaps I could just add that chip
20:17
Speaker 2: permanently behind the table. By two years. No, yeah, I
20:31
Speaker 2: do not do sit at that table when I do editing.
20:37
Speaker 2: So maybe because I got two desks with the TV on,
20:42
Speaker 2: I started to think that maybe I should move that
20:45
Speaker 2: TV up onto the wall, get a bracket and move
20:48
Speaker 2: on to the wall, which would free some space, and
20:55
Speaker 2: maybe I could get rid of the desks, but probably not.
21:09
Speaker 2: I think it's an okay set up as it is.
21:11
Speaker 2: I think it's all right. Actually, yeah, it's okay. I'm
21:38
Speaker 2: feeling quite relaxed. I'm just glad it's too late at
21:48
Speaker 2: six in the morning. I feel like the summer.
21:52
Speaker 1: Is just.
21:55
Speaker 2: I don't know, gone me because now we're in August.
22:11
Speaker 2: We have nice days in August. Never I do wonder
22:17
Speaker 2: why the school holidays don't start till the end of
22:20
Speaker 2: July and go through to August. It's really June and
22:26
Speaker 2: July are the best months of summer. If we have
22:30
Speaker 2: a good summer, June and July usually in the months
22:34
Speaker 2: where the summer is most summery like a lot if
22:41
Speaker 2: people like August, things start to cool down. It's cooler
22:53
Speaker 2: in the morning, cooler in the evening's starting.
22:56
Speaker 1: To get darker in the evening.
22:59
Speaker 2: It's getting lighter later in the morning. You know, things
23:03
Speaker 2: are starting to.
23:03
Speaker 1: Kind of bitter.
23:06
Speaker 2: Better move into wards autumn slowly, but and it'll be Christmas.
23:30
Speaker 2: I mean this time of year, where is it? So?
23:34
Speaker 1: You got.
23:39
Speaker 2: The kids go back to school in September.
23:44
Speaker 1: Then there's.
23:48
Speaker 2: Halloween end of October, Bonfire Night beginning of November, then
24:01
Speaker 2: Christmas in December, and then it's January again, another new year,
24:13
Speaker 2: two thousand and twenty sicks.
24:15
Speaker 5: I do believe.
24:23
Speaker 2: And of course there's this month when I turned fifty five,
24:30
Speaker 2: who was twenty year older at the end of the month.
24:40
Speaker 2: Didn't bother me when I was in my twenties about
24:44
Speaker 2: when I was in my late twenties, going from twenty
24:49
Speaker 2: nine to thirty.
24:52
Speaker 1: Yeah, it wasn't.
24:57
Speaker 2: I wasn't doing cartwheels, that's all I'm saying. Yeah, I
25:08
Speaker 2: don't think I am. Yeah, it's this something about which
25:24
Speaker 2: is weird now to say it out loud, But turning
25:29
Speaker 2: thirty it seemed old back then. Now I realize nearly
25:41
Speaker 2: twenty five years later, twenty.
25:44
Speaker 6: Five years yours, nearly half.
25:56
Speaker 2: My life later. In fact, Yeah, I realized thirty was
26:05
Speaker 2: incredibly young. Really, I wasn't old. I was never old
26:14
Speaker 2: at thirty, I just forget it. There is a degree
26:23
Speaker 2: of being treated differently that might just been in my mind.
26:32
Speaker 2: But I didn't feel the same as I did in
26:40
Speaker 2: my twenties. But I know one thing, I definitely did
26:48
Speaker 2: not feel like I'm in my fifties kind of Even
27:03
Speaker 2: sometimes I say my age, and I might ask myself
27:08
Speaker 2: my age, and I say to myself, oh, I'm forty five,
27:12
Speaker 2: forty four, And then I remember and I say, wait
27:19
Speaker 2: a minute, now, you're not I said, yes, I am.
27:23
Speaker 2: No I'm not, Yes you are. I wait a minute,
27:29
Speaker 2: I'm fifty four.
27:31
Speaker 7: Wow.
27:33
Speaker 2: Just doesn't necessarily sound correct, even though it is correct.
27:45
Speaker 1: Precise.
28:03
Speaker 2: So I'm kind of thinking planning five years, and what
28:10
Speaker 2: do I want to do with the next five years
28:13
Speaker 2: of my life? How do I want to spend that time?
28:29
Speaker 2: How can I help the most amounts of people? There's
28:40
Speaker 2: gotta be away. They just must, they must, they must,
28:46
Speaker 2: they must be away. Two I mean technic, and I
29:00
Speaker 2: just carry on as I am. But I'm not satisfied
29:07
Speaker 2: at why I'm done or what I'm doing. I want
29:10
Speaker 2: to do more. I want to reach more people, and
29:15
Speaker 2: I flee help more people. I'm just not sure how.
29:53
Speaker 1: So there.
30:03
Speaker 2: I haven't really said much, have I Thirty minutes of
30:07
Speaker 2: me talking and I'm not ready said anything. It's a skill,
30:17
Speaker 2: and yes, a skinny, skilly skilled skill. But Tommy's kirkling
30:30
Speaker 2: for foody.
30:30
Speaker 8: Really worthy annythings, fairly happy.
31:03
Speaker 9: Where he's never satisfied.
31:07
Speaker 2: He always wants more, always wants something. But that's okay.
31:29
Speaker 1: I don't need him to send me.
31:39
Speaker 2: Thank you cards.
31:44
Speaker 4: Hey, Daddy, thank you for letting me eat and step
31:49
Speaker 4: on your bed.
31:51
Speaker 2: No, we don't make that go down very well.
31:58
Speaker 1: Thank you for.
31:58
Speaker 4: Taking me into the sad Bark every day, walking in
32:04
Speaker 4: the same place every day.
32:08
Speaker 10: It's so boring that thank you.
32:12
Speaker 2: Maybe thank you for all those facts.
32:19
Speaker 1: It's been a pleasure. Maybe not relax in the more
32:55
Speaker 1: deep and meaningful way, Maybe in a way that can
33:07
Speaker 1: not just allow you to feel calmer now and throughout
33:17
Speaker 1: the time we spend together here, not just relaxed at
33:26
Speaker 1: the end of the recording when it's finished and you
33:30
Speaker 1: can enjoy that sense of comfort and peace, But also
33:48
Speaker 1: I think it would be nice to have those feelings
33:55
Speaker 1: of relaxation continue for longer after the recording has ended,
34:16
Speaker 1: so that you can still benefit from listening to my
34:25
Speaker 1: voice maybe in a few hours time, perhaps tomorrow, and
34:40
Speaker 1: then by listening regularly, especially if you find like some
34:48
Speaker 1: people do and myself as well, sometimes I find one
34:52
Speaker 1: particular recording that really resonates with me, and I just
35:02
Speaker 1: listened to it over and over again every morning, every evening.
35:16
Speaker 1: There was this recording from We're going back to about
35:20
Speaker 1: nineteen ninety nine. It wasn't hypnosis, but it was a
35:26
Speaker 1: guided visualizations. It kind of was hypnosis, really, and I
35:35
Speaker 1: managed to find it again and it still has the
35:39
Speaker 1: same effect on me. And part of it was the
35:48
Speaker 1: person's voice relaxed me just felt so peaceful, and I'd
36:01
Speaker 1: look forward to listening to her in the morning and
36:09
Speaker 1: in the evening. And I knew before even pressing the
36:20
Speaker 1: play button that since I've done that, pressed the play button.
36:29
Speaker 1: This is in the days of CD players press the
36:40
Speaker 1: play button. In fact, it might have even been a
36:45
Speaker 1: tape tape recorder. I'd lie down on the bed and
36:50
Speaker 1: then even without necessarily listening to her words because I
37:09
Speaker 1: had them memorized. Really, it was as if my body
37:18
Speaker 1: knew exactly what to do, and the muscles just almost
37:32
Speaker 1: went into automatic relaxation, and I remember my mind would
37:52
Speaker 1: slow down now. Now, I was listening to this recording
38:07
Speaker 1: in the early days of learning hypnosis, and long before
38:14
Speaker 1: I ever made any videos or audio recordings myself, because
38:22
Speaker 1: I didn't start doing that till two thousand and six,
38:32
Speaker 1: I knew. I knew how helpful I found being able
38:48
Speaker 1: to just let go, to have that trust in the
38:58
Speaker 1: person I'm listening to, knowing that it's going to be
39:12
Speaker 1: just as relaxing, if not more so. Each time you
39:19
Speaker 1: hear my voice, you may feel the same. Some people
39:35
Speaker 1: have been listening to me for over a decade, maybe
39:47
Speaker 1: not solidly, obviously not twenty four hours a day, but
39:55
Speaker 1: maybe people come back. Some people may be listen every
39:59
Speaker 1: day day. That's something that I do which you may
40:16
Speaker 1: not realize by listening, is when I record these recordings. Now,
40:37
Speaker 1: for example, I also am affected by the words that
40:50
Speaker 1: I say. So if I said to you you focus
41:01
Speaker 1: on your feet, notice your feet relaxing, I will be
41:11
Speaker 1: focusing on my feet. I will be noticing my feet relaxing.
41:34
Speaker 1: If I said, focus on your hands, and maybe notice
41:40
Speaker 1: the difference between each hand, Perhaps notice that the air
41:52
Speaker 1: in the room, the temperature of the room, on the
41:57
Speaker 1: backs of your hands. You may start to notice what
42:09
Speaker 1: almost feels like a very light breeze, even though there
42:17
Speaker 1: may not be any type of breeze at all where
42:22
Speaker 1: you are right now. And as you become aware of
42:36
Speaker 1: your hands, I'm also aware of how relaxed my hands
42:53
Speaker 1: are feeling now, and when it comes to potentially drifting
43:15
Speaker 1: off to sleep, which may be the reason you're listening,
43:26
Speaker 1: I also feel drowsy when I make these recordings. I
43:41
Speaker 1: also notice my mind drifting. In fact, at times I've
43:59
Speaker 1: actually fallen asleep without even noticing, and then I carry
44:14
Speaker 1: on talking and it's suddenly when I listen back to
44:25
Speaker 1: do the editing, I hear snoring, and I think, I
44:34
Speaker 1: don't remember snoring, I remember talking. It's snorings I pick
44:46
Speaker 1: turned up. That's why I sound like when I snore.
44:58
Speaker 1: I get really into the whole experience. I don't know
45:11
Speaker 1: how you feel. How relaxed do you feel in your feet,
45:24
Speaker 1: how relaxed you feel in your hands. I have noticed
45:49
Speaker 1: more and more the more relaxed level of comfort you feel,
46:12
Speaker 1: the easier your breathing becomes. It's almost like that additional
46:32
Speaker 1: muscle relaxation. So this allows you to breathe easier without
46:54
Speaker 1: necessarily focusing on your breath, however, being able to notice
47:25
Speaker 1: be ease in which you breathe so naturally, You breathe
47:56
Speaker 1: so very easily, and whenever i imagine my breathing improving when
48:45
Speaker 1: I've got my eyes closed, attend to fis your eyes
49:01
Speaker 1: a beautiful field of trees and flowers producing all that
49:17
Speaker 1: life giving oxygen. It feels nice to, if nothing else,
49:53
Speaker 1: just taking some time away from everything, enjoying that feeling
50:28
Speaker 1: of pace, serenity with a joyful heart. Time seems to
51:18
Speaker 1: just drip by so very slowly, relaxed, so deeply peaceful,
52:03
Speaker 1: completely unattached to any thoughts whatsoever. In this moment, completely free,
53:12
Speaker 1: you might say that no mind slowed down. Slowed down
54:04
Speaker 1: because nothing really requires your attention. You can enjoy the
54:32
Speaker 1: physical sensations of allowing the stress to drip out of
54:44
Speaker 1: your body, to repair out of every part of your body,
55:14
Speaker 1: and being released from your brain your mind slowly but
55:53
Speaker 1: surely muscles, same legs, legs, ras sur very deep.
56:38
Speaker 11: Thy.
56:48
Speaker 1: Legs, sweat deeply, and the feelings, the pleasant feelings in
57:19
Speaker 1: your arms and shoulders deep in each part of your body,
57:47
Speaker 1: further and deeper said the feedings in the back of
58:26
Speaker 1: your neck, the feedings in your wrists, muscles, in front
59:28
Speaker 1: of your body. Peace, deep sets of pace spreads through.
1:00:31
Speaker 10: A very cold, even man.
1:01:07
Speaker 1: Focus on your mind. Your mind becomes Ah's lover, deeper, relax, fairy,
1:02:32
Speaker 1: slow stomach days for many a stomach back. Notice letice soundlaxed.
1:03:55
Speaker 1: Now feel.
1:04:05
Speaker 12: In the hole of your.
1:04:07
Speaker 1: Back, in a spy from your brain, all way down
1:04:41
Speaker 1: the middle of your back, sending and receiving millions of
1:04:51
Speaker 1: messages every day, de comfort, increase, declare, lix.
1:05:53
Speaker 13: Ms, legs, spreading those signals down your spinal cord, in.
1:06:32
Speaker 1: Theovery parts of your body, your shins and your calfessles,
1:07:19
Speaker 1: your outbursts, fields of.
1:07:38
Speaker 14: Peace and tranquility spreading through your body, tips of your tooth,
1:08:00
Speaker 14: your eyes, your fingers.
1:08:10
Speaker 1: Wait, you know that letting go.
1:08:26
Speaker 5: Rea, letting go.
1:08:56
Speaker 1: Pace, drift in mind, just wound away, happy to let go,
1:09:42
Speaker 1: let go delete leger.
1:10:17
Speaker 15: So drink.
1:10:42
Speaker 1: Nobody, enjoy of sensoria, joy, space, this space, pace and
1:13:21
Speaker 1: safety s very rights and.
1:14:25
Speaker 16: USA to.
1:14:56
Speaker 1: The living to letting go. Maybe we can just focus
1:15:48
Speaker 1: on the different parts of your body, just to notice
1:16:23
Speaker 1: Boy and your eyes, So Louise, notice the sense of
1:17:29
Speaker 1: complete freedom, absolute freedom. Yes, ener change paste to breeze
1:19:39
Speaker 1: so much ease you may not if not test your
1:20:56
Speaker 1: mind drifting pace a deeply in the direction.
1:22:03
Speaker 9: Ditle bliss for pace, Bliss for pace, terrest.
1:23:33
Speaker 1: Two pays shirt let you go p mind. Fox forty
1:25:55
Speaker 1: films host this very fast and paceful, so pay like,
1:27:34
Speaker 1: and you could start to notice that you are feeling
1:27:41
Speaker 1: more relaxed, even though I've not purposely focused your mind
1:27:53
Speaker 1: upon that sense of physical comfort that is growing within
1:28:01
Speaker 1: you throughout your body, and your mind starts to slow down,
1:28:15
Speaker 1: and that could be almost in recognition of I guess
1:28:23
Speaker 1: my speech not being particularly fast, things generally feel calmer.
1:28:41
Speaker 1: Just by listening to my voice, you give yourself an
1:28:49
Speaker 1: opportunity to take a break from the day, take a
1:28:57
Speaker 1: break from your life, as it is, to give yourself
1:29:06
Speaker 1: a rest, giving yourself permission to take some time off
1:29:16
Speaker 1: and to allow your body to relax and allow your
1:29:21
Speaker 1: mind to slow down, which in turn releases the tension
1:29:33
Speaker 1: any stresses that you had in your body. It's almost
1:29:42
Speaker 1: as if the parts of your body just open up,
1:29:48
Speaker 1: allowing the negativity out and at the same time replace
1:30:00
Speaker 1: and that negativity with positive healing energy, which then fills
1:30:10
Speaker 1: your body up and your mind to also starts to
1:30:21
Speaker 1: appreciate those feelings of increasing confidence and an almost uplifting feeling,
1:30:38
Speaker 1: positive healing energy that spreads through your body like a
1:30:53
Speaker 1: wave of comfort. And all this comes from just allowing
1:31:07
Speaker 1: yourself a few minutes, maybe half an hour, however long
1:31:15
Speaker 1: you want it to be, just rest, allow your mind
1:31:29
Speaker 1: and your body to almost preset itself to the settings
1:31:40
Speaker 1: of comfort and relaxation, calmness, which allows more room for
1:31:57
Speaker 1: feelings of pleasure and happiness to move around your body
1:32:10
Speaker 1: and into your mind. Must as if your mind and
1:32:17
Speaker 1: your body are sinking together, almost mirroring each other with
1:32:29
Speaker 1: that growing positivity and calmness. And it feels nice, really
1:32:43
Speaker 1: does feel nice to know that you are the one
1:32:49
Speaker 1: that has allowed yourself to feel more comfort and to
1:33:03
Speaker 1: experience more of this deep relaxation spreading throughout your body.
1:33:23
Speaker 1: And as I focus on each part of your body,
1:33:31
Speaker 1: you can notice that that part becomes even more relaxed
1:33:45
Speaker 1: just by focusing on it, becomes even more calm and
1:33:55
Speaker 1: comfortable just by focusing. And as I moved down your body,
1:34:07
Speaker 1: starting and your head, the parts that you have already
1:34:14
Speaker 1: focused on or continue to relax deeply, and those parts
1:34:24
Speaker 1: that have not yet focused on what just automatically release
1:34:36
Speaker 1: any remain intention in anticipation of even more comfort about
1:34:44
Speaker 1: to come. Now, the start by focusing on your forehead.
1:34:59
Speaker 1: Just being in aware the feelings of your forehead. Any
1:35:08
Speaker 1: background sounds like mister Herbert the pigeon can just allow
1:35:15
Speaker 1: you to feel even more relaxed. Just means you're in
1:35:23
Speaker 1: the moment. This isn't this isn't a sterile environment. This
1:35:31
Speaker 1: is the world. I live in the countryside, so there's
1:35:39
Speaker 1: lots of nature sounds around. As you focus on your forehead,
1:35:52
Speaker 1: just notice how it becomes even more relaxed as you
1:36:00
Speaker 1: focus only on my voice and that part of your body.
1:36:12
Speaker 1: Moving down to your eyes, focusing on your eyes, noticing
1:36:23
Speaker 1: how your eyelids feel so heavy yet so light at
1:36:33
Speaker 1: the same time, and all the muscles around your eyes
1:36:39
Speaker 1: relaxing completely. Moving your focus down to your mouth, your lips,
1:36:54
Speaker 1: your tongue, your teeth, your comes, all of your mouth relaxing,
1:37:08
Speaker 1: calm and lease. If you focus now on your jawel
1:37:21
Speaker 1: just a part of your jaw near your mouth, your chin,
1:37:27
Speaker 1: all the way up the size of your face to
1:37:32
Speaker 1: your ears. Now of your jaw heading are relaxed, calm,
1:37:59
Speaker 1: focusing on your leck, the front of your neck and
1:38:08
Speaker 1: your throat. Legs loose and calm. The sides of your neck,
1:38:24
Speaker 1: right left side of your leg, your legs stain, lace
1:38:36
Speaker 1: and calm. Now the back of your leg, focusing on
1:38:50
Speaker 1: the back of your leck, letting go with any action
1:39:01
Speaker 1: that may be there before, and enjoying that sense of
1:39:11
Speaker 1: increasing comfort and release I think you can experience in
1:39:21
Speaker 1: the back of your neck, moving down your back, moving
1:39:34
Speaker 1: either side of your spine right from the top of
1:39:39
Speaker 1: your back all the way down to the bottom of
1:39:44
Speaker 1: your back, down to your lower back. Jim up and
1:40:02
Speaker 1: down your spine. You can feel the muscles either side
1:40:11
Speaker 1: of your spine relaxing even more. And as those muscles relax,
1:40:28
Speaker 1: that sense of comfort starts to spread outwards from your
1:40:36
Speaker 1: spine into both sides of your back, the top of
1:40:46
Speaker 1: your back, the middle end your lower back. And as
1:40:53
Speaker 1: you scan gently and slowly up and down on your back,
1:41:03
Speaker 1: there's a muscles in the top of your back relax
1:41:08
Speaker 1: and become a looser. The muscles in the middle of
1:41:15
Speaker 1: your back also seemed to just almost divine from each other,
1:41:24
Speaker 1: separating and almost melting, and in your lower back seems
1:41:40
Speaker 1: to be an extra special feeling of comfort. The spreads
1:41:54
Speaker 1: into your hips. Sit down your lower back, into your hips,
1:42:05
Speaker 1: it's the area where your cosicks are, and into your
1:42:11
Speaker 1: buttocks always muscles then spread, bring your lock back into
1:42:23
Speaker 1: your hip area. Start to melt, start to reading and
1:42:36
Speaker 1: the goo the you know where about to focus on
1:42:48
Speaker 1: your shoulders, back your spine, continue till let go tenue
1:43:02
Speaker 1: to relax so coldly. As you focus on your shoulders,
1:43:19
Speaker 1: you may notice they're already feeling really release, they're already come.
1:43:51
Speaker 1: I feel those muscles. The move from your neck into
1:44:03
Speaker 1: your shoulders feels so soft and gentle, so sooner.
1:44:28
Speaker 2: And calm.
1:44:40
Speaker 1: The feeling your shoulders since to spread deep into your shoulders,
1:44:56
Speaker 1: and since relaxation, not just traveling deeply into your muscles,
1:45:09
Speaker 1: also relaxing the butterness and move your own way to
1:45:22
Speaker 1: underneath your arms, relaxing the whole area between the tops
1:45:31
Speaker 1: of your shoulders and underneath your arms. He then you're
1:45:46
Speaker 1: just so relaxed and comfortable in your shoulders al which
1:45:58
Speaker 1: says that deep he message into your arms. You may
1:46:21
Speaker 1: feel almost to say your arms anno even that because
1:46:28
Speaker 1: the sun relaxed, so deeply relaxed, so calm, so live.
1:47:19
Speaker 1: That feels spreading way down your arms to hours including
1:47:37
Speaker 1: you always scumforts spreads a way intoists for sadrists so
1:48:13
Speaker 1: heavy yet the same time silight and gentle fuck said, now.
1:49:04
Speaker 4: You as.
1:49:27
Speaker 1: A peace annoys a sense pace. It just seems to
1:50:24
Speaker 1: Sharlia hands relax deeply els, it's think it tips attention,
1:52:40
Speaker 1: fad your body five eg scots faith you saint sick,
1:57:44
Speaker 1: pay so sick sick pay so sacom pace ho scoms
1:58:56
Speaker 1: same pace fall s l deep relaxation, the spread chest stock.
1:59:36
Speaker 1: Let's take go everything. So I'm gonna start counting down
1:59:55
Speaker 1: now from twenty down to one. You can imagine in
2:00:07
Speaker 1: a way it's like just walking down some steps and
2:00:13
Speaker 1: each step or twenty steps, and each step represents a
2:00:18
Speaker 1: level of comfort. Each step represents a deepening of that comfort,
2:00:39
Speaker 1: and the furthies you walk down those steps that deeper
2:00:45
Speaker 1: more lags do you feel.
2:00:53
Speaker 4: So?
2:00:54
Speaker 1: Starting with number twenty ninety eighteen seven, ten sixty three
2:05:26
Speaker 1: fourhhhhhhh S two eight us si five US.
2:17:01
Speaker 17: Us us.
2:19:32
Speaker 4: The U.
2:20:01
Speaker 18: Now as you focus on your wives, you're gonna countdown
2:21:51
Speaker 18: from ten down to one, focusing just on your eyes,
2:22:06
Speaker 18: your eyelids, the muscles around your eyes, your eye wolves themselves,
2:22:16
Speaker 18: a whole area.
2:22:20
Speaker 1: That makes up your eye. As we count down ten
2:22:37
Speaker 1: down to one, whilst to focusing on your eyes, you
2:22:50
Speaker 1: become twice is relaxed with each number counting out that
2:23:04
Speaker 1: you may find the way you want to do is
2:23:12
Speaker 1: just drift off to sleep. And if that's what you want,
2:23:24
Speaker 1: then just allow yourself to do that. Now focusing on
2:23:37
Speaker 1: your eyes and to begin counting down from ten down
2:23:45
Speaker 1: to one. Right now, ten nine eighth ships.
2:28:39
Speaker 11: U threehhhhhh.
2:33:03
Speaker 1: So count down from ten to one ten nine eight,
2:33:23
Speaker 1: seven six five four three two one. And maybe that
2:33:48
Speaker 1: was a bit too quick in order to relax. Maybe
2:33:52
Speaker 1: it's a too fast for you to notice the calming
2:33:58
Speaker 1: of your body, maybe even a little bit of pressure there.
2:34:05
Speaker 1: Like you'll count it down from ten to one. Would
2:34:09
Speaker 1: you expect me to do? Man, expect me to just
2:34:12
Speaker 1: to go floppy just because you're counting down. If you
2:34:22
Speaker 1: try again, but this time I go this lower. This
2:34:28
Speaker 1: time that you focus on the whole of your body
2:34:34
Speaker 1: before we focus on your legs, just notice how your
2:34:41
Speaker 1: body does start to feel more relaxed. With every number
2:34:57
Speaker 1: that I count down ten nine, eight, seven, six, five
2:35:48
Speaker 1: four three, HM one, I just notice how how you feel, generally,
2:36:47
Speaker 1: how your body feels. It's not necessarily even about counting
2:37:02
Speaker 1: down from ten to one. It's that space that.
2:37:09
Speaker 2: You have, that.
2:37:13
Speaker 1: Space between being active physically or mentally, just the sitting
2:37:34
Speaker 1: or lying down and just being there, not doing anything,
2:37:39
Speaker 1: not saying anything, or needing to think about anything. So
2:37:46
Speaker 1: it opens up a space, you know, a bit of
2:37:49
Speaker 1: a space, a gap. And the more I calm down
2:38:00
Speaker 1: from ten to one, the bigger that gap becomes. So
2:38:08
Speaker 1: there's that gap of calmness, of comfort, relaxation. It's a
2:38:20
Speaker 1: nice feeling and it moves those stresses or discomforts physically
2:38:34
Speaker 1: or emotionally moves away. Allows you.
2:38:49
Speaker 7: To just.
2:38:53
Speaker 1: Slow down, someone to count the game from ten down
2:38:59
Speaker 1: to one, and notice that gap widening, the gap and
2:39:09
Speaker 1: its it widens. It's almost like that the stress and
2:39:14
Speaker 1: attention falls into the gap, gives you that distance, that space.
2:39:37
Speaker 1: Now ten nine eight, seven, six, five four three, Then
2:41:43
Speaker 1: how did you what you feel? Can you notice that
2:42:04
Speaker 1: the feeling calm, relaxed? Were now focus on your legs,
2:42:44
Speaker 1: just two legs. You're just gonna start with focusing on
2:43:05
Speaker 1: your thighs. Of course, it's not the most exciting thing
2:43:25
Speaker 1: to be doing, because I'm sure, like most of your
2:43:31
Speaker 1: body is not a lot going on right now. Just
2:43:43
Speaker 1: focusing on the whole of your thighs, the tops of
2:43:49
Speaker 1: your thighs, the sides of your fighs, the bottoms of
2:43:56
Speaker 1: your thighs. You're out of thighs and thighs, basically the
2:44:03
Speaker 1: whole of your thigh that leads into your hip and
2:44:11
Speaker 1: it goes down to your knee joints. And this is
2:44:21
Speaker 1: a big area. It's a very heavy area. It's very strong,
2:44:31
Speaker 1: probably the strongest muscles in your body and in your thighs.
2:44:46
Speaker 1: But I don't think we perhaps give enough attention to
2:44:54
Speaker 1: her thighs. Perhaps we don't acknowledge how important how thighs
2:45:08
Speaker 1: are to our lives, how much they actually do for
2:45:28
Speaker 1: us all through our lives. And it may may seem
2:45:42
Speaker 1: sound really weird, but I think that all of our
2:45:47
Speaker 1: body parts, especially our thighs, needs some TLC, a bit
2:45:58
Speaker 1: of love shown, a bit of the acknowledgement, thank you,
2:46:14
Speaker 1: gratitude for what air thighs do for us. And I
2:46:27
Speaker 1: know this may sound a bit strange, maybe you think,
2:46:33
Speaker 1: why am I Surely I should be out in the
2:46:36
Speaker 1: garden hugging a tree or something. Wow, it's hard to
2:46:44
Speaker 1: set a microphone up on a tree. That's why I'm
2:46:48
Speaker 1: doing this indoors. Otherwise I wouldn't be outside working a tree.
2:46:52
Speaker 1: I can't see the television for the tree you moved
2:47:01
Speaker 1: down to Your knees gain such an important part, and
2:47:11
Speaker 1: I think we don't necessarily I'll speak for myself here,
2:47:18
Speaker 1: I don't necessarily appreciate all that one needs to do
2:47:23
Speaker 1: for me until I have a problem with my need. Occasionally,
2:47:30
Speaker 1: if I ever, maybe i'll bash it. It's aching for
2:47:35
Speaker 1: some reason. It's then that I realize how much it does.
2:47:43
Speaker 1: You know, the benefit of being able to use my
2:47:47
Speaker 1: legs without any kind of physical discomfort is a beautiful
2:47:56
Speaker 1: thing that's possibly not appreciated. Toil it's temporarily removed. You
2:48:06
Speaker 1: know that's comfort. But as you focus on your knees,
2:48:15
Speaker 1: regardless of how your knees feel, you can have that
2:48:21
Speaker 1: sense of gratitude and love to your needs for all
2:48:27
Speaker 1: that they do for you. You can still have that
2:48:40
Speaker 1: attention on your thighs. Maybe notice how your thighs feel.
2:48:47
Speaker 1: Maybe notice that they are relaxing more deeply as you
2:49:05
Speaker 1: focus now on the bottoms of your legs, your shins,
2:49:11
Speaker 1: your calf muscles, the bones between your knees and your
2:49:18
Speaker 1: feet incorporate, and the course your ankles so important. Anyone
2:49:31
Speaker 1: has had, even like the slightest sprain of an ankle,
2:49:37
Speaker 1: knows how how much we take our ankles for granted.
2:49:50
Speaker 1: And it's kind of strange in a way when you
2:49:52
Speaker 1: think that. You know, logically, our wrists are a lot
2:49:57
Speaker 1: thinner than the rest of their arm, which is okay,
2:50:02
Speaker 1: it doesn't you can't see any problem with that because
2:50:06
Speaker 1: we're just picking stuff up by our ankles so much
2:50:12
Speaker 1: thinner than the rest of our legs. And from a
2:50:22
Speaker 1: physics perspective or logical even it doesn't really make sense
2:50:28
Speaker 1: that all this weight will ultimately be resting on your ankles,
2:50:37
Speaker 1: they leading to your feet. That thin area, thin bone. Yeah,
2:50:51
Speaker 1: it does so much great work. Supports as supports our
2:50:57
Speaker 1: body for a lifetime, helps us to balance, It helps
2:51:09
Speaker 1: you to get around, to be mobile. And there's the
2:51:21
Speaker 1: calf muscles. Of course, when I was younger, I couldn't
2:51:29
Speaker 1: see the pointing calf muscles didn't seem to do anything Okay,
2:51:36
Speaker 1: if it worked around tiptoes, then my calf muscles get
2:51:40
Speaker 1: some work. Of course, that's not true. The calf muscles
2:51:44
Speaker 1: are being used whenever we use their legs in your
2:51:54
Speaker 1: shins there to protect you'll lower legs shaped in a
2:52:06
Speaker 1: way almost as a protector for the bone, leading of
2:52:20
Speaker 1: course to your ankles and your feet. But we're not
2:52:30
Speaker 1: going to focus on your feet. We're just going to
2:52:32
Speaker 1: focus on the legs. I realize now that I've mentioned
2:52:40
Speaker 1: your feet, you'll probably focus on them anyway, So maybe
2:52:44
Speaker 1: I should focus on your feet a little bit. You
2:52:51
Speaker 1: can have them in your awareness the same as you
2:52:56
Speaker 1: have your thighs and your awareness. Even though we have
2:53:00
Speaker 1: been focusing on your thighs a few minutes, we'll be
2:53:06
Speaker 1: focusing on your ankles. There's still that sensation of comfort
2:53:23
Speaker 1: in your thighs, and there's that movement of energy because
2:53:35
Speaker 1: the thighs hold lots of different sensations. Of course, there's
2:53:42
Speaker 1: the muscles, the big strong muscles that we have in
2:53:46
Speaker 1: our thighs, but the skin on the outside the thighs,
2:54:01
Speaker 1: as in the outside of all of our body, can
2:54:06
Speaker 1: be very sensitive, sensitive to attached, sensitive to temperature, and
2:54:24
Speaker 1: inside your thighs, the bones, there's the muscle, there's the blood, vessels,
2:54:33
Speaker 1: the arch trees to all this stuff inside your thighs.
2:54:43
Speaker 1: I guess sometimes it'd be nice if you could actually
2:54:46
Speaker 1: put your fingers inside your thighs and message, so you
2:54:54
Speaker 1: can message on the outside of the course, but able
2:54:58
Speaker 1: to get deep into the muscle, to be able to
2:55:01
Speaker 1: just massage inside your thighs, Massage in the bones of
2:55:08
Speaker 1: your leg, massage in the veins, just gently healing thighs.
2:55:24
Speaker 1: You can move down message inside your knees, just message
2:55:32
Speaker 1: in those bones with healing fingertips, spreading that healing energy
2:55:40
Speaker 1: deep into the choice new knees. Of course, there's the
2:55:50
Speaker 1: back of your You need the inside crease real need
2:55:56
Speaker 1: is a very sensitive area. Very it feels very nice
2:56:04
Speaker 1: when it stricken. It might be because it's an area
2:56:09
Speaker 1: that's not really touched very often. It's almost like a
2:56:14
Speaker 1: hidden part a crease your legs. It's almost like a
2:56:23
Speaker 1: part that has a sensitivity, which is a little bit different.
2:56:36
Speaker 1: Of course, it's protected by your legs, so you can
2:56:46
Speaker 1: let you put in your fingers into that increase your legs.
2:56:57
Speaker 1: Folding between your legs, you can just message with your fingertips,
2:57:03
Speaker 1: your fingertips going inside, massage in the muscle tissue you
2:57:15
Speaker 1: can cause fielder the bones.
2:57:18
Speaker 12: Of your knees.
2:57:20
Speaker 1: Heating through your fingertips. And then as you go down
2:57:34
Speaker 1: to your calf muscles, and that's the part I'd like
2:57:36
Speaker 1: to be able to really put my fingertips step inside
2:57:42
Speaker 1: the calf muscles, massage in every single tissue of that muscle,
2:57:52
Speaker 1: healing every part. And then doing the same for my shies.
2:58:06
Speaker 1: Massage and gently stroking the bones, generally stroking them, hearing
2:58:14
Speaker 1: in a loving way, because they deserve to be treated.
2:58:21
Speaker 1: There's the precious bones that they are. Their legs are
2:58:25
Speaker 1: so precious as in all the other parts of our body,
2:58:32
Speaker 1: the more precious of any chub on the planet. When
2:58:46
Speaker 1: you start to think about your legs in this way,
2:58:58
Speaker 1: they can change perspective. It might sound it silly to
2:59:09
Speaker 1: start with the idea of having love for your legs,
2:59:16
Speaker 1: show an appreciation for your thighs, wanting to be able
2:59:23
Speaker 1: to put your hands in your thighs, massage the muscles
2:59:32
Speaker 1: and the bones, to get your fingers deep in there,
2:59:38
Speaker 1: releasing old tench just to show how much you care
2:59:50
Speaker 1: about your legs. What you care for what your legs
2:59:56
Speaker 1: do for you regularly, your needs, your cans, your ankles,
3:00:10
Speaker 1: the strength of your ankles, considering how thin they are
3:00:18
Speaker 1: compared to the rest of your legs, especially your thighs,
3:00:25
Speaker 1: yet they're so strong, so flexible, absolutely amazing things. Your
3:00:37
Speaker 1: ankles are truly a gift because of what they dif
3:00:47
Speaker 1: you supporting all that weight, regardless of how what weight
3:00:59
Speaker 1: you are, even if you only ate stony, still a
3:01:05
Speaker 1: lot of weight for these little ankles.
3:01:11
Speaker 5: And a lot heavy in.
3:01:13
Speaker 1: The mainstone doubled in my A course, support my body
3:01:23
Speaker 1: all the time, whether they do give off a sigh
3:01:30
Speaker 1: of relief and the sick down that's my old licks though.
3:01:39
Speaker 1: H my feet feel circle, my toes clapp.
3:01:59
Speaker 4: M hm.
3:02:07
Speaker 1: Your legs really are amazing. And I know they're talking about.
3:02:17
Speaker 1: Talking about your legs is probably possibly one of the
3:02:23
Speaker 1: most most boring things you ever heard anyone say. Possibly
3:02:31
Speaker 1: boring or not, everything I said is true. Your legs
3:02:39
Speaker 1: are amazing. Your legs deserve not just respect, they deserve
3:02:59
Speaker 1: to relax deeply. They deserve to take some time out
3:03:12
Speaker 1: of the day to just let go completely. Legs really
3:03:41
Speaker 1: can relax because the legs are so such a most
3:03:55
Speaker 1: you know, very important part of your body when you relax. Next,
3:04:01
Speaker 1: the rest of your body also naturally follows in that
3:04:12
Speaker 1: journey of comfort. Like I'm feeling my hips, my hips
3:04:25
Speaker 1: feel really loose, and also my light back as well.
3:04:34
Speaker 5: My lower back.
3:04:35
Speaker 1: Really feels it feels stretched, even though I'm just sitting
3:04:41
Speaker 1: in a chair and there's no stretching as far as
3:04:47
Speaker 1: I'm aware that I'm doing. It's almost as if the
3:04:50
Speaker 1: muscles are just relaxed so much that there is a
3:04:54
Speaker 1: natural stretch as the tension has reduced. A lout aveling
3:05:20
Speaker 1: count down ten downs one, you can continue to film
3:05:32
Speaker 1: wonderfully relaxed ten nine eight, seven, six, five four three one.
3:06:19
Speaker 1: Relax because I'm just going to count down from five
3:06:32
Speaker 1: down to one, and as a countdown, and just focus
3:06:36
Speaker 1: on the numbers, just the numbers counting down. And notice
3:06:45
Speaker 1: how you feel in this moment as you hear the
3:06:53
Speaker 1: numbers counting down, knowing that those numbers counting down represent
3:07:02
Speaker 1: you feeling calmer, not just in your body, but also
3:07:14
Speaker 1: relaxing your mind. Just notice how you feel. There's nothing
3:07:22
Speaker 1: to do, there's nothing to say, there's nothing to think about.
3:07:30
Speaker 1: Starting with number five four three.
3:08:03
Speaker 4: To one.
3:08:19
Speaker 1: As you notice the gradual letting go of the tension
3:08:31
Speaker 1: in your body, you may also begin to notice and
3:08:39
Speaker 1: be aware of how your mind is starting to slow down.
3:08:50
Speaker 1: This is just a natural thing that happens. It's not
3:08:57
Speaker 1: really a special procedure. It's just natural because is your
3:09:03
Speaker 1: body relaxes, your mind also starts to relax. And the
3:09:09
Speaker 1: more your mind relaxes, the more your body relaxes. It's
3:09:13
Speaker 1: just a continuous circle of relaxation. And is that calmness
3:09:25
Speaker 1: that comes from relative quietness. You know, even if this
3:09:33
Speaker 1: background sounds, maybe your side online is still going to
3:09:40
Speaker 1: be quite calm. You know, you haven't got the television on,
3:09:47
Speaker 1: there's no music in the background, unless you're listening to
3:09:51
Speaker 1: the recorded with music. Of course, you're very likely not
3:09:59
Speaker 1: going to be seen in the room with other people.
3:10:02
Speaker 1: Of course you might be, but generally it's more ideal
3:10:07
Speaker 1: if you can do this on your own, so no distractions,
3:10:18
Speaker 1: and when you stop thinking about stuff, relaxation automatically rises.
3:10:33
Speaker 1: A sense of comfort starts to grow, and without trying
3:10:44
Speaker 1: to build it up into something fantastical or something magical,
3:10:55
Speaker 1: this is just a natural process, something that's easy to accomplish.
3:11:08
Speaker 1: In fact, it's almost you know, the sense of relaxing
3:11:13
Speaker 1: completely happens really when you put no effort into it.
3:11:20
Speaker 1: It's not something that you can really force. It's something
3:11:26
Speaker 1: that happens naturally.
3:11:32
Speaker 4: A part of the.
3:11:34
Speaker 1: Process of this recording and others is simply two allow
3:11:46
Speaker 1: you to take advantage of this space this time, just
3:12:03
Speaker 1: let go, to just be here, to be in tune
3:12:15
Speaker 1: with how you feel, yet with the intention of wanting
3:12:27
Speaker 1: to relax deeply that maybe even to fall asleep, depending
3:12:39
Speaker 1: on what it is that you wish for yourself in
3:12:46
Speaker 1: this moment. As we know, relaxing is the majority of
3:13:02
Speaker 1: the process of falling asleep. The actual fall in the
3:13:06
Speaker 1: sleep part is the tiny bit at the end. The
3:13:13
Speaker 1: deeper relaxed you become, the easier you find yourself drifting.
3:13:37
Speaker 1: You can also, if you choose stay focused on my
3:13:44
Speaker 1: voice and really enjoy the process corradually relaxing each muscle
3:14:17
Speaker 1: in your body effortlessly and just observing the sensation of
3:14:44
Speaker 1: letting go completely this time, when it count from six
3:15:01
Speaker 1: down to one, you can notice your mind calming down
3:15:16
Speaker 1: with each number that you hear me saying, naturally, feeling calm, slower, peaceful,
3:15:42
Speaker 1: six five one, being aware how you mind to slow
3:18:39
Speaker 1: right down, sinking deeply into relaxation. And as you focus
3:19:05
Speaker 1: on your mind and may notice that there are some
3:19:15
Speaker 1: thoughts still there, maybe some stubborn thoughts that for some
3:19:24
Speaker 1: reason perhaps need your Attention's something you can do. Send
3:19:44
Speaker 1: love to those thoughts. Sprinkle those thoughts.
3:19:55
Speaker 2: With love.
3:19:57
Speaker 1: My door petals from a flower. Just sprinkle over the battles,
3:20:04
Speaker 1: feel good love towards those thoughts, to let those thoughts
3:20:11
Speaker 1: know them. You're not a banding the number. You just
3:20:17
Speaker 1: need them. You require them to just calm down, slow down,
3:20:30
Speaker 1: quiet down for now. So as you focus on those
3:20:45
Speaker 1: remaining thoughts. As we count down this time from seven
3:20:51
Speaker 1: down to one. With each number, just imagine sprinkling those
3:21:00
Speaker 1: flower petals of love, kindness, gratitude over those thoughts which
3:21:19
Speaker 1: will allow them to just melt away and relax deeply.
3:21:30
Speaker 1: Every number, those thoughts will become more and more relaxed.
3:21:50
Speaker 1: Starting with number seven six five one. I let you know,
3:24:26
Speaker 1: notice how relaxed your feeling in your body. We got
3:24:47
Speaker 1: to focus on your hands, because the more relax your
3:25:01
Speaker 1: hands on more relax strong body and mind do you
3:25:25
Speaker 1: focus on your hands and your fingers. There's nothing needed
3:25:36
Speaker 1: to be done. There's no clutching with fists of tents
3:25:42
Speaker 1: and the fingers or anything like that. It's just noticing
3:25:54
Speaker 1: and focusing on your hands. Let sally feel because the
3:26:22
Speaker 1: all relaxed your hands feel the calm many mind feels.
3:26:35
Speaker 12: And all.
3:26:39
Speaker 1: Confidence feel throughout your body. Gee may have noticed you
3:27:12
Speaker 1: mind is starting to draft fas him just on your
3:27:43
Speaker 1: hands and fingers, and I'm cheap experience. I'm real deepening
3:28:03
Speaker 1: of that relaxation in your hands and fingers or relaxed.
3:28:24
Speaker 1: With each number from eight down to one, you can
3:28:42
Speaker 1: almost feel that healing relax energy, spread it into your
3:28:54
Speaker 1: hands and fingers. Comment relaxing with each number going down,
3:29:23
Speaker 1: eight down to one, drifting, drifting again, sporting with number
3:29:54
Speaker 1: eight seven, just being here now, nothing to think about,
3:33:50
Speaker 1: nothing to do, nothing to say, and everything just feels calm.
3:34:06
Speaker 1: This is your natural state of being. This is how
3:34:14
Speaker 1: you just normally feel with you take away that other
3:34:22
Speaker 1: stuff that we add and think that stress and way
3:34:32
Speaker 1: o thinking, anxiety, tension, generally thinking about stuff. Take that away,
3:34:49
Speaker 1: which is what we did. We now.
3:34:58
Speaker 12: Be left with.
3:35:02
Speaker 1: A sense of pasiulics which comes to you very good
3:35:11
Speaker 1: place because obstimately it's just a feeling, a feeling of comfort.
3:35:30
Speaker 1: Most as if you've got inside yourself and you've found
3:35:34
Speaker 1: a special place where everything is basible place week in film,
3:35:50
Speaker 1: relaxed and your natural sense of comfort. Place we be
3:36:06
Speaker 1: you can accept yourself when place way you're trying to
3:36:17
Speaker 1: please anybody else.
3:36:19
Speaker 4: And.
3:36:23
Speaker 1: Place way you can actually just love yourself in some ways.
3:36:34
Speaker 1: More importantly, you can like yourself appreciate you a sense
3:36:53
Speaker 1: of gratitude. See the air around here, that's also a
3:37:07
Speaker 1: place where you can actually feel the healing energy soaking
3:37:18
Speaker 1: into your body. Healing energy soaking into your body, The
3:37:36
Speaker 1: healing energy spreads through veins, traveling to each every single
3:37:48
Speaker 1: part of your body. When you start to realize that
3:37:58
Speaker 1: actutate that healing energy, it's not just entered into your brain,
3:38:09
Speaker 1: it's become part of your brain, and the spinal fluid
3:38:21
Speaker 1: is now mixed with healing energy, not just allowing you
3:38:32
Speaker 1: to feel so much more relaxed and healthy in this moment,
3:38:44
Speaker 1: but also you start to realize that actually what's happening
3:38:54
Speaker 1: now without healing, relaxing and spreading through your body is
3:39:05
Speaker 1: actually changing your life. It's actually changing the way you're
3:39:16
Speaker 1: going to feel, not just now, but tomorrow and the
3:39:22
Speaker 1: next day. There's your health improves, not just your physical
3:39:32
Speaker 1: health beyond mental health. Things they used to bother you
3:39:40
Speaker 1: in the past, for some reason, no longer have the
3:39:47
Speaker 1: effect that they used to because something has changed deep
3:39:56
Speaker 1: within you. Maybe things that he used to cause you
3:40:07
Speaker 1: to feel anger no longer have that power to control
3:40:19
Speaker 1: you the way they seem to be able to before.
3:40:28
Speaker 1: As you realize that you're the one who decides what
3:40:39
Speaker 1: affects you, You're the one who decides to feel relaxed
3:40:52
Speaker 1: and can't when you choose of enjoy noticing these natural
3:41:06
Speaker 1: developments of healing continue to grow and improve your life
3:41:20
Speaker 1: day by day, include, of course, your ability to relax
3:41:33
Speaker 1: so much easier and sleeping. It's the most natural thing
3:41:49
Speaker 1: in the world to you because falling sleep is something
3:41:59
Speaker 1: that you've done so many times.
3:42:06
Speaker 12: In your life, and you know that you were born.
3:42:13
Speaker 1: As we all work with the ability to fall asleep, naturally,
3:42:24
Speaker 1: born with that ability to just drift off into a deep,
3:42:37
Speaker 1: healing sleep. Even when we're kids, sometimes will fall asleep
3:42:49
Speaker 1: and we don't even want to try to stay awake.
3:42:56
Speaker 1: Maybe it's a birthday in the morning, though it's Christmas
3:42:59
Speaker 1: or holiday or something I look forward to, I don't
3:43:03
Speaker 1: want to go to sleep. But the more if you
3:43:08
Speaker 1: want to stay awake, the more we just start to drift.
3:43:17
Speaker 1: And the more he fights drifting, we try to stop
3:43:22
Speaker 1: yourself and drifting asleep, the deeper and strong without drifting becomes.
3:43:35
Speaker 1: Because we're born not just with the need to relax
3:43:41
Speaker 1: deeply and to actually fall asleep, but it's our birthright
3:43:53
Speaker 1: as part of our DNA. And sometimes as we get
3:44:03
Speaker 1: older in life, perhaps at times we have forgotten the
3:44:14
Speaker 1: relaxing completely. It's not only a wonderfully pleasant experience, it's
3:44:30
Speaker 1: also really easy. It's very very easy to let go,
3:44:50
Speaker 1: because that's what it is. It's just decided let go.
3:45:05
Speaker 1: And when you press the play button on my recordings,
3:45:13
Speaker 1: you have given permission for my voice to election. When
3:45:24
Speaker 1: you press that play button, you have given me permission
3:45:29
Speaker 1: for my words to effect here in a positive, only
3:45:44
Speaker 1: a positive way, opening up your mind to useful and
3:46:05
Speaker 1: healing suggestions that can have such an amazing effect on
3:46:23
Speaker 1: how you feel right now, as well as those changes
3:46:35
Speaker 1: that continue long after the recording ends, those changes within
3:46:45
Speaker 1: you that continue to flourish and grow, transforming your life
3:47:01
Speaker 1: in positive, beautiful way, allowing you to move forward in
3:47:14
Speaker 1: your life in the direction that you choose for yourself.
3:47:29
Speaker 1: And this feeling, this feeling that you can experience a safety, comfort, calmness.
3:47:49
Speaker 1: This feels so nice. It's such a healthy place to be,
3:48:11
Speaker 1: and that postility grows within you. Eat every day. Moving forward,
3:48:33
Speaker 1: you had to find that you're all relaxed physically and
3:48:44
Speaker 1: in your mind, it's all relaxed. And it's not that
3:48:53
Speaker 1: you're thinking slower. It's just that your mind would be less.
3:49:00
Speaker 1: Knock it down with unnecessary negativity, because from now on,
3:49:11
Speaker 1: your mind rejects negativity. From now on, you're going to
3:49:21
Speaker 1: start noticing when negativity arises, and you can just say stop,
3:49:37
Speaker 1: stop and then negativity will turn around and believe your
3:49:47
Speaker 1: alone stop and then negativity would disappear. And as you
3:50:14
Speaker 1: notice that you feel way more relaxed than you probably expected,
3:50:29
Speaker 1: you can now congratulate yourself because you are the person
3:50:39
Speaker 1: that has done this. You are the one that has
3:50:45
Speaker 1: opened your mind up to the simple faiths and you
3:50:53
Speaker 1: can feel more relaxed in your body and in your mind.
3:51:04
Speaker 1: You've opened your mind up to the birthright of being
3:51:10
Speaker 1: able to just fall asleep easily when he cheers. And
3:51:27
Speaker 1: that's a nice feeling. Don't you think it feels nice?
3:51:34
Speaker 1: Doesn't it? To feel calm from the healing energy is
3:51:44
Speaker 1: spreading through your body in your mind, to spend time
3:51:57
Speaker 1: a special place where negativity can no longer enter. Negativity
3:52:13
Speaker 1: is banned. It's bad, it's not allowed entry. It doesn't,
3:52:22
Speaker 1: It doesn't. This doesn't deserve to be here, doesn't.
3:52:25
Speaker 12: Be long here.
3:52:30
Speaker 1: Negativity has no place in your life, which makes room
3:52:45
Speaker 1: for more comfort or hearing, or relaxation or peace. It
3:53:16
Speaker 1: feels nice, doesn't it?
3:53:19
Speaker 2: Just let go.
3:53:27
Speaker 1: Everything. I'm gonna count down now from twenty down to one.
3:53:49
Speaker 1: You can continue to relax, she can dread want to
3:54:01
Speaker 1: sleep with every number, he'd be saved. You can fill
3:54:16
Speaker 1: twice is relaxed, or if you choose, you can fill
3:54:23
Speaker 1: twice sleeping now twenty ninety eighteen seventy six stays fifty
3:55:28
Speaker 1: four thirty two eleven two nine eight seven six five.
3:57:14
Speaker 1: Why it's your time to just take a break, your
3:57:36
Speaker 1: time relax, to allow your mind to slow down, to
3:57:55
Speaker 1: give yourself permission MHM, to take a break from everything,
3:58:14
Speaker 1: ensure the only person that can make that decision, the
3:58:22
Speaker 1: only person that can actually tell your mind just relax,
3:58:38
Speaker 1: to just take some time off so that you can
3:58:55
Speaker 1: focus on your body, getting touch me how you feel physically,
3:59:11
Speaker 1: and in the process of this body scan, where you
3:59:19
Speaker 1: focus on different parts of your body, those parts that
3:59:29
Speaker 1: you focus on and observe, even though you're not purpose
3:59:39
Speaker 1: requesting those parts of your body to relax, it's kind
3:59:47
Speaker 1: of expected. You expect when you listen to my woice
3:59:54
Speaker 1: to feel more relaxed naturally, because when you're listening to me,
4:00:10
Speaker 1: your attention is focused on my words, and as my
4:00:22
Speaker 1: words guide you to focus on those parts of your body,
4:00:37
Speaker 1: your focus increases, which actually calm to your mind. Why
4:01:01
Speaker 1: calms down, body relaxes, and when your body calms down,
4:01:29
Speaker 1: your mind relaxes. The little really started to focus on
4:01:48
Speaker 1: your body already.
4:01:54
Speaker 17: Feel that again.
4:01:59
Speaker 1: It spreading through your body, pushing out stress and tension.
4:02:18
Speaker 1: Here all the parts of your body, bleeding, skin.
4:02:27
Speaker 19: Bones, your blood, all of your audience, inside your boddy,
4:02:35
Speaker 19: one of the muscles, one of the fat.
4:02:40
Speaker 1: Of everything. Every hair on your body is filled with
4:02:48
Speaker 1: that he unity. Knowing your brain fills bay and the energy,
4:03:13
Speaker 1: the feeding and comfort relaxation increases, deep bay increases in
4:03:38
Speaker 1: a way that in your mind starts to fill perhaps
4:03:51
Speaker 1: spent to reusy because it's not me. It may start
4:04:08
Speaker 1: to drift if that's what's needed. So if you're listening
4:04:24
Speaker 1: to this, we need is deep revexation. That's where you get.
4:04:33
Speaker 1: If what you need is to fall asleep naturally easily,
4:04:41
Speaker 1: that's why drifts. That's also what happened because my pressing
4:04:58
Speaker 1: out play but on the podcast and listening to make
4:05:04
Speaker 1: give permission your body and wine in fact, give the
4:05:18
Speaker 1: command to your body and the wind to relax deeply.
4:05:31
Speaker 1: Want to drift off to sleep if that's what he
4:05:37
Speaker 1: wants need im as I focus on different parts or
4:05:54
Speaker 1: your body, start just drift. Then you come back again.
4:06:10
Speaker 1: You hear me talk again, focusing on a different parts
4:06:15
Speaker 1: of your body. You may I'm just drifting, be unrealized,
4:06:31
Speaker 1: drifting into your store, drifting ding lit again to my
4:06:39
Speaker 1: voice like a sin what a different part of your
4:06:45
Speaker 1: body starts to relax because I'm drifting. It's basically already
4:07:00
Speaker 1: in to sleep.
4:07:01
Speaker 12: Sound the draft, the long draft, long.
4:07:14
Speaker 1: Draft, fetch me, I've drafted continues into sleep. And that's
4:07:29
Speaker 1: the last year.
4:07:33
Speaker 4: To do.
4:07:38
Speaker 1: In your time when you've experienced the about to sleep,
4:07:49
Speaker 1: because we need to hear and if you don't have sleep,
4:07:54
Speaker 1: it's extremely pleasant. Some accents deep sleep feels sister dads,
4:08:35
Speaker 1: feel that which is spreading through XI deeply axes, start, facers, shoulders, schists, fats,
4:11:32
Speaker 1: spreading sight your body. Now let's focus again the party.
4:11:52
Speaker 1: Everybody focusing this time on your forehead. Now on your mouth,
4:12:08
Speaker 1: your lips the time, a whole of your mouth, like
4:12:28
Speaker 1: you said, on your fingers.
4:12:36
Speaker 12: Maybe get.
4:12:39
Speaker 1: If your fingers a little bitsy can focus on each
4:12:44
Speaker 1: one indiviectually both hands, and you should focus on both
4:12:58
Speaker 1: of your hands. Now I seem to just notilt into
4:13:04
Speaker 1: one malet your headstot left hand and asked as if
4:13:21
Speaker 1: just fix the gemel. Now focusing is just like say
4:13:38
Speaker 1: help your knees. He now Focusings says, just see you see.
4:14:45
Speaker 20: Sa secups six sections as usus tss, not said.
4:18:13
Speaker 1: Squire, but fious not said mine, fils. Let's him go,
4:19:11
Speaker 1: let's go, let's say go everything, let's think go, letsh go,
4:19:52
Speaker 1: let's go everything everything we start now and like you
4:20:20
Speaker 1: just first of all, just to see yourself lying down
4:20:26
Speaker 1: on the message table lying on your front. Your head
4:20:31
Speaker 1: is supported, your arms are supported, and you feel comfortable
4:20:40
Speaker 1: and breathing is really easy, and you feel you feel
4:20:50
Speaker 1: confident in how you look as well. So there's none
4:20:53
Speaker 1: of that issue of body problems or shyness, because I'm
4:20:59
Speaker 1: a professional and this is a therapy session, so none
4:21:08
Speaker 1: of that stuff matters on whatsoever. This is about you.
4:21:17
Speaker 1: This is about how you feel, how you can enjoy
4:21:26
Speaker 1: that sense of comfort and relaxation that comes from letting
4:21:32
Speaker 1: go and allowing my hands my fingers to relax you
4:21:41
Speaker 1: by message your body. Soone starts off just by placing
4:21:51
Speaker 1: my hands on the back of your head, just gently,
4:21:58
Speaker 1: just you can feel my hands feel like really on you.
4:22:07
Speaker 1: So you can maybe feel the warmth of my hands
4:22:10
Speaker 1: on the back of your head. With my hands to
4:22:15
Speaker 1: the side of your head, not pressing, but just holding
4:22:19
Speaker 1: there very gently, maybe over your ears, and a little
4:22:25
Speaker 1: bit on your face, just so you can feel my
4:22:30
Speaker 1: hands so you can become accustomed to them. And now
4:22:45
Speaker 1: I'll put my hands on the back of your head
4:22:47
Speaker 1: again and gently let them slide down on to the
4:22:54
Speaker 1: back of your neck. You can feel my hands gently
4:23:11
Speaker 1: stroke in the back of your neck and start with,
4:23:18
Speaker 1: just so you can get used to the feeling of
4:23:22
Speaker 1: my hands on your skin, get accustomed to realize that
4:23:30
Speaker 1: you're safe. It's all good, it's all fine. And I
4:23:41
Speaker 1: want to start chipply messaging the muscles in the back
4:23:45
Speaker 1: of your neck with both hands. And this is a
4:24:01
Speaker 1: very trusting situation really, because our necks are so fragile.
4:24:09
Speaker 1: To have someone have their hands around your neck in
4:24:14
Speaker 1: that way and sometimes be problematic for people, which is
4:24:19
Speaker 1: why massages are quite good, because it allows you to
4:24:23
Speaker 1: relax and to get in touch with trust, to feel
4:24:38
Speaker 1: peaceful and calm. There's a massage the side of your neck,
4:24:51
Speaker 1: gently moving from the bottom of your neck. It would
4:25:00
Speaker 1: be sort of near where your shoulders start. I guess
4:25:04
Speaker 1: all the way up to your jaw is kind of
4:25:10
Speaker 1: area the side of your neck. Of course, it's a
4:25:16
Speaker 1: lot longer than the front of your neck. The message
4:25:32
Speaker 1: in the back of your neck, especially that area where
4:25:40
Speaker 1: perhaps we hold tension, and there's that area's message. You
4:25:48
Speaker 1: can actually feel the sense of release in the back
4:25:53
Speaker 1: of your neck. Maybe you can breathe it out as well,
4:26:04
Speaker 1: not just how it feels, notice how you feel. They're
4:26:16
Speaker 1: moving down to that area between your neck and your shoulders,
4:26:22
Speaker 1: that musty area. Starting to message that area on both sides.
4:26:33
Speaker 1: This would be the area that a lot of people
4:26:36
Speaker 1: would message if they were going to give you like
4:26:39
Speaker 1: a shoulder message. Even that's not technically the shoulders, but
4:26:45
Speaker 1: it's sort of muscles that lead to the shoulders from
4:26:49
Speaker 1: the neck and again that can hold tension and stress
4:26:57
Speaker 1: and when massaged sometimes nice deep massage is useful. And
4:27:05
Speaker 1: do you decide how deep that massage is. Just allow
4:27:23
Speaker 1: my knuckles just to dig in to get to those
4:27:28
Speaker 1: muscles to really relaxed all the time being fired yet
4:27:39
Speaker 1: gentle with get just striking down the area to your
4:27:59
Speaker 1: actually shoulders, moving the muscles of your shoulders and maybe
4:28:12
Speaker 1: initially just pulling up the shoulders a little bit off
4:28:16
Speaker 1: the table just to give you a little bit of
4:28:19
Speaker 1: a stretch very gently. Then you've got the muscles at
4:28:30
Speaker 1: the front of your shoulders the side of the bank. Again,
4:28:43
Speaker 1: this is the part that you can really take quite
4:28:47
Speaker 1: a bit of pressure, quite a bit of needing. If
4:28:55
Speaker 1: if you wish to really release attention to really get
4:29:03
Speaker 1: into those muscles and play your fingers in there, you
4:29:11
Speaker 1: feel really nice. Sometimes it's just being stroked gently being
4:29:19
Speaker 1: messaged quite strongly. You can all be beneficial to the
4:29:29
Speaker 1: real conversation with the muscles in your shoulders. Now to
4:29:47
Speaker 1: move down your arms, you do one arm at a time,
4:29:58
Speaker 1: starting with your right arm, but there is I'll just
4:30:09
Speaker 1: lift your arm up, just hold it to the side
4:30:12
Speaker 1: of you that where it's to be attached, and I
4:30:19
Speaker 1: just message the tops of your arms all the way
4:30:34
Speaker 1: down to your fore arms into your wrists, gently massaging
4:30:58
Speaker 1: that parts, the softer part which is the underpart of
4:31:05
Speaker 1: the arm, which leads to the crease in your elbow,
4:31:11
Speaker 1: the inside it's much more sensitive skin. Sometimes just having
4:31:26
Speaker 1: that stroked feel really nice, pleasurable and relaxing. Now moving
4:31:46
Speaker 1: down to your right hand, just hold in your hand
4:32:00
Speaker 1: in both of my hands. Just press it gently on
4:32:09
Speaker 1: the back of your hand, stretching your fingers ever slightly
4:32:21
Speaker 1: at the same time press it down and massaging each finger,
4:32:35
Speaker 1: and then starting to massage the palms and the hand.
4:32:46
Speaker 15: Just turning the hand gently, stretching it gently, and actually.
4:32:57
Speaker 1: Having your hand held. It can really be an emotional
4:33:03
Speaker 1: experience sometimes even if it is a stranger, someone you
4:33:10
Speaker 1: don't know very well. I an massage person or a
4:33:15
Speaker 1: therapist maybe because it's intimate. You can feel nice, you
4:33:31
Speaker 1: can feel safe. As I put that right arm back
4:33:42
Speaker 1: down where it was, do the same with your left arm,
4:33:54
Speaker 1: exakly the same. Massage the muscles in your arm all
4:34:05
Speaker 1: the way down, dear rest, striking inside of your arm,
4:34:19
Speaker 1: just being gentle, as firm as you require, and then
4:34:33
Speaker 1: massaging your left hand, stretching the fingers, gently massaging the
4:34:49
Speaker 1: palm of your left hand. If you feel so so, relaxing, scumpeting.
4:35:32
Speaker 21: I'll just rest your left arm back down.
4:35:42
Speaker 1: Start message your back, the biggest part of your body,
4:35:54
Speaker 1: started at the top. Started a game where you would
4:36:00
Speaker 1: have been the area at the top in between your shoulders,
4:36:06
Speaker 1: your neck, going back, massage in the area again, but
4:36:13
Speaker 1: this time moving downwards, making it downward. Stroke to the
4:36:26
Speaker 1: middle of it back, working for me outside inwards. Massage
4:36:35
Speaker 1: in that not back, but the outside of your back
4:36:47
Speaker 1: parts were arms. Will maybe rest against west the path
4:37:03
Speaker 1: that connects your front to your back. Just messaging down
4:37:18
Speaker 1: firmly but gently, as firm as you.
4:37:23
Speaker 12: Want, moving down and.
4:37:29
Speaker 1: Moving across a little bed, moving all the way down again,
4:37:34
Speaker 1: be very gentle. You have firm if you choes eventually
4:37:46
Speaker 1: even get to the spine. We can message the muscles
4:37:51
Speaker 1: and either side of your spine from the top of
4:37:55
Speaker 1: your neck or the way down to your lower back.
4:38:07
Speaker 1: You can do that a few times. Sometimes people produce
4:38:16
Speaker 1: the knuckle or the you know, the two fingers just
4:38:22
Speaker 1: go your side of the spine almost just pushed down.
4:38:27
Speaker 1: You're all the way down to the bottom of the spine,
4:38:31
Speaker 1: each time releasing the tension and opening up the body,
4:38:41
Speaker 1: stretching your body so that you feel more relaxed but
4:38:49
Speaker 1: at the same time be tuvenated. And now I'm going
4:39:05
Speaker 1: to move to one side, to your right side, and
4:39:14
Speaker 1: from the bottom of your lips to your pelvis, We're
4:39:19
Speaker 1: gonna message that area of your back. I'm gonna stretch
4:39:26
Speaker 1: over the other side and I'll pull the muscles gently
4:39:31
Speaker 1: and massage. Push from one end that side or way
4:39:37
Speaker 1: to my side to the middle of the fact to
4:39:41
Speaker 1: where your spine is, massaging that side of your spine
4:39:48
Speaker 1: the opposite side to where outstanding. It's almost likely needing bread.
4:39:57
Speaker 1: There's that big area which is firm, yet there lots
4:40:03
Speaker 1: there to message. Potentially one of the most important places
4:40:13
Speaker 1: to actually have a message, because you really feel it,
4:40:21
Speaker 1: really feel the release and the pleasure of having your
4:40:26
Speaker 1: lower back massage. It releases so much from your body
4:40:35
Speaker 1: that's not useful, starting a healing process which you'll continue
4:40:44
Speaker 1: long after this recording is over. The message in this
4:40:57
Speaker 1: part of your body not only feels reading for you,
4:41:02
Speaker 1: it's actually fun to do because it is, as I said,
4:41:07
Speaker 1: like kneaded bread. It's a part that you can really
4:41:12
Speaker 1: get hold of and really message deeply. If that's your choice,
4:41:28
Speaker 1: then they're going to move over to the other side
4:41:30
Speaker 1: of your body and do the same with the opposite
4:41:36
Speaker 1: part of your lower back. Kneading and messaging from your
4:41:46
Speaker 1: side or way to the middle of your back where
4:41:53
Speaker 1: your spine is pressing, needing, firm and gentle. At the
4:42:07
Speaker 1: same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,
4:42:22
Speaker 1: relaxation or mixed together. Plus there's that feeling from your
4:42:34
Speaker 1: stomach that it's being stretched. Even though you're in your
4:42:39
Speaker 1: stomach now you can feeling being stretched because the whole
4:42:44
Speaker 1: area is connected to your stomach. Now we're going to
4:42:55
Speaker 1: move or move further up to your top of your body,
4:43:01
Speaker 1: and we did the same this time, starting with your
4:43:09
Speaker 1: upper back. Put my hands forward over and massive massage
4:43:15
Speaker 1: in that area up to your spine, from the side
4:43:22
Speaker 1: of your body up to your spine to some of
4:43:26
Speaker 1: the message area, the muscle tissue, whatever fatty tissue even
4:43:34
Speaker 1: will be possibly from your chest. Beau's all connected. The
4:43:40
Speaker 1: chest and the back connect together. I'm going to be
4:43:46
Speaker 1: massaging and just pulling some of that skin from your
4:43:51
Speaker 1: side up the massage in the area of your upper
4:44:00
Speaker 1: back all the way into your spine, and then I'll
4:44:09
Speaker 1: move down a bit and I'll continue with the middle
4:44:12
Speaker 1: of your back doing exactly the same thing. There's gentle,
4:44:19
Speaker 1: as deep as you chose. Now, I'll move or the
4:44:32
Speaker 1: other side again and do the exact same thing with
4:44:37
Speaker 1: the top of your back on the other side, from
4:44:47
Speaker 1: pretty much underneath your arm arey really to your spine,
4:45:00
Speaker 1: and then continue in that all the way down including
4:45:07
Speaker 1: your lower your the middle of your back. Now, how
4:45:23
Speaker 1: can I go to your thighs, the backs of your
4:45:28
Speaker 1: thighs and the sides of your thighs, starting with your
4:45:37
Speaker 1: right leg and massage the back and the sides of
4:45:47
Speaker 1: your thighs gently and firmly. There's a lot of muscles there.
4:45:57
Speaker 1: Scenario that can be very tense at times and maybe
4:46:01
Speaker 1: needs a little bit more pressure than the rest of
4:46:04
Speaker 1: the body that's up to you. You can gently strike
4:46:12
Speaker 1: the back of your legs where you know, opposite your
4:46:19
Speaker 1: knee joints, underneath your knee joint, very sensitive, gentle area,
4:46:34
Speaker 1: and working down to your calf muscles. Massage in your
4:46:42
Speaker 1: calf muscles thoroughly and deeply, if you choose, using both
4:46:51
Speaker 1: hands and fingers, digging deep to your ankles at the
4:47:10
Speaker 1: back of your back of your ankles, just generally massage
4:47:17
Speaker 1: in that area, maybe lifting the leg and stretching.
4:47:29
Speaker 12: A little bit.
4:47:39
Speaker 1: Moving to the right foot massage the bottom of fate
4:47:59
Speaker 1: and the side of your feet can't bleeper firm enough,
4:48:11
Speaker 1: so they don't go. Just allow the pleasure that you
4:48:22
Speaker 1: get from having your feet message to just overtake you
4:48:31
Speaker 1: as I continue to message your feet, the bottoms of
4:48:37
Speaker 1: your feet, the side your arches, your heel. You put
4:48:47
Speaker 1: a lot of pressure into your heel and it feels amazing,
4:48:53
Speaker 1: Yet the arches need to be a bit more gentle.
4:49:01
Speaker 1: Stretching your toes gently and massage in the bottoms of
4:49:08
Speaker 1: your toes with my fingers, each one individually. Moving over
4:49:24
Speaker 1: to the left leg to do exactly the same thing.
4:49:31
Speaker 1: Starting at the top of the thighs, work in the
4:49:38
Speaker 1: back of the thighs and the sides, massaging deeply and
4:49:43
Speaker 1: gently the whole area, working all the way down. This
4:50:00
Speaker 1: is an area that maybe you could like to spend
4:50:06
Speaker 1: more time relaxing the message. Perhaps if you wanted, I
4:50:15
Speaker 1: could make a future recording. Want spend more time on
4:50:20
Speaker 1: one particular area. As she moved down to your calf muscles,
4:50:38
Speaker 1: Massage your calf muscles and gently move down. Drink or
4:50:55
Speaker 1: into your feet. Massagy backs of your feet, buds of
4:51:04
Speaker 1: your feet, stretching your toes and message in each tone
4:51:13
Speaker 1: individually that feeling of pleasure and release. The experience when
4:51:22
Speaker 1: you're having your feet and massaged feels raat again. Now
4:51:44
Speaker 1: she turned over her and your mind. Laying on your back,
4:51:56
Speaker 1: She's gonna start again your neck area, in your shoulders,
4:52:13
Speaker 1: just to get back in touch with that area. Lets
4:52:24
Speaker 1: you move up. I can clean my hands, make more
4:52:36
Speaker 1: fresh because now I'm gonna less lunch your face simply
4:52:46
Speaker 1: starting off, give your forehead your eyes are closed. Just
4:52:58
Speaker 1: stretch your eyes a little bit, pushing up with your eyebrows.
4:53:11
Speaker 1: Just messaging around your scalp, massaging down your cheeks, around
4:53:24
Speaker 1: your ears, into your cham chimply the sides of your
4:53:36
Speaker 1: neck chin. They just move it down your neck down
4:53:59
Speaker 1: to your chest, starting to put message in the very
4:54:07
Speaker 1: top of her chest where the collar bone is. Either
4:54:15
Speaker 1: side of the collarbone, they just messide in the hall
4:54:28
Speaker 1: of the chest, move in the chest around because it's
4:54:48
Speaker 1: quite a large area. You can move from one side
4:54:54
Speaker 1: to the next. Move in the hands underneath pretty much
4:55:04
Speaker 1: your arms, stretching up, stretching some of the muscles of
4:55:14
Speaker 1: your back in the process, moving up over your chest.
4:55:28
Speaker 5: And then moving down again. Then a lower my hands.
4:55:44
Speaker 1: They just message gently and slide down towards your stomach,
4:55:53
Speaker 1: starting in the middle of your chest, and then bretch
4:55:59
Speaker 1: me in my outs, moving apart a massage in its
4:56:05
Speaker 1: sliding at the same time, moving down to just below
4:56:15
Speaker 1: your redcage, moving down the messaging up again, giving your
4:56:33
Speaker 1: chest all the attention when it needs to feel completely relaxed.
4:56:51
Speaker 1: Remembering that also you're going to be focusing on your
4:56:55
Speaker 1: sides as well, an area that you really don't get
4:57:00
Speaker 1: much attention but feels really good when it's massaged. Just
4:57:12
Speaker 1: stroking my hands down the sides of your body, just
4:57:20
Speaker 1: below your arms all the way down to your hips.
4:57:33
Speaker 1: Now move into your stomach area. Can stand on one
4:57:39
Speaker 1: side of you like I did when I did your
4:57:42
Speaker 1: lower back. When you do a similar process, just stretching
4:57:50
Speaker 1: the muscles from your side, gently massaging from one side
4:58:04
Speaker 1: to the next, move in the whole area from blow
4:58:12
Speaker 1: your ribs all the way down to blow your belly
4:58:16
Speaker 1: butter and move around to the outside of you and
4:58:27
Speaker 1: repeat that process of relaxing deeply, calmly. You feel the loose,
4:58:47
Speaker 1: You feel free. There's something about having your starch massage.
4:58:54
Speaker 1: It's different from any other part because we do have
4:59:01
Speaker 1: a tendency holding a different kind of stress in our
4:59:06
Speaker 1: stomach that we may not be aware of. There's an
4:59:16
Speaker 1: out message your stomach. In front of your stomach. They
4:59:23
Speaker 1: can circles around your belly bottom thing going the other
4:59:34
Speaker 1: way around the gentleness and of freedom that comes from
4:59:47
Speaker 1: feeling how you're feeling. There's an out moved down the
4:59:58
Speaker 1: tops of your thighs, muscles, massaging them. I can do
5:00:05
Speaker 1: this to your legs at the same time, pressing down,
5:00:14
Speaker 1: massaging deeply those muscles in your thighs that's right of
5:00:20
Speaker 1: your thighs, and moving down to your knees, gently massaging
5:00:31
Speaker 1: your knees, sliding down your shins, pressure on me the
5:00:43
Speaker 1: side of your shin gently, softly but firmly, moving down
5:00:55
Speaker 1: to your ankles, stroking the tops of feet, and then
5:01:10
Speaker 1: with each foot in each hand, just gently messaging the
5:01:17
Speaker 1: whole of the foot, the top, the bottom, your heel,
5:01:26
Speaker 1: your ankle, your toes, massage in every part of your feet.
5:01:38
Speaker 1: It feels so good to still let go and enjoy
5:01:44
Speaker 1: the process, enjoy fear so deeply. Really, so much comfort
5:02:08
Speaker 1: and so many feelings become just from touching your skin.
5:02:26
Speaker 1: And you can just lie there as long as you
5:02:32
Speaker 1: choose enjoying the feeling of deep comfort being massaged.
5:02:48
Speaker 4: With me.
5:02:55
Speaker 1: Enjoy ta. And all we're gonna do is blow out
5:03:21
Speaker 1: some candles. In your mind, there're gonna be a hundred candles,
5:03:47
Speaker 1: and you're going to blow each one out individually, one
5:03:53
Speaker 1: by one, starting at one hundred. I count down on
5:04:06
Speaker 1: the way down to one. At least time I say
5:04:13
Speaker 1: a number, you can imagine that candle in front of you,
5:04:26
Speaker 1: and I'd like you to actually eat physically gently blow
5:04:35
Speaker 1: that candle out just this. It's not big blows, just
5:04:49
Speaker 1: a gentle and that candle will extinguish, and then I'll
5:05:03
Speaker 1: say the next number as we moved down, then you
5:05:11
Speaker 1: just put that one out as well. And as we
5:05:24
Speaker 1: move down the numbers, you'll find yourself feeding more, more relaxed.
5:05:38
Speaker 1: If you need to sleep, you'll also find yourself becoming
5:05:46
Speaker 1: incredibly tired and sleepy. In fact, you may struggle to
5:06:00
Speaker 1: blow out all one hundred of these candles as you
5:06:14
Speaker 1: feel more and more deeply relaxed, more more deeply tied,
5:06:45
Speaker 1: and the fur you go down, the more your mind
5:06:55
Speaker 1: starts to drift. You may find that you stop listening
5:07:07
Speaker 1: to me after a while. And even though there may
5:07:20
Speaker 1: be background sounds where you are, you'll be aware of
5:07:29
Speaker 1: those sounds at the moment you may start just or
5:07:48
Speaker 1: even notice them at all, because they are unimportant where
5:08:07
Speaker 1: I am. Look at the sounds of the birds, it's
5:08:14
Speaker 1: all horrist the pigeon and likes to say hello sometimes.
5:08:23
Speaker 1: And there's the ad play that goes by, maybe traffic
5:08:31
Speaker 1: and trains in the distance. None that sit is important.
5:08:46
Speaker 1: Whatsoever are candles who blow out? The less important anything
5:09:00
Speaker 1: is a candles blowouts. The father seemed to move away, sounds,
5:09:29
Speaker 1: general date days, stuff seems to just bun a way
5:09:43
Speaker 1: on its side. She feel calm. With every candle you
5:10:00
Speaker 1: blowouts are the next number? Did you hey say? And
5:10:27
Speaker 1: then you part that candle out too? So easy, so simple.
5:10:55
Speaker 1: I'm gonna stop by introducing the first candle. She's a
5:11:09
Speaker 1: hundred first candles, one hundred. When you blow that candle out,
5:11:36
Speaker 1: you'll find immediately light change now, as well as a
5:11:55
Speaker 1: real sense of positivity, crying, living in relaxa shdow, sleepiness,
5:12:16
Speaker 1: spending starting where one hundred, I can't now nineteen nine,
5:13:14
Speaker 1: Canned ninety eight, Can ninety Sevenitis chief night two nine
5:15:50
Speaker 1: two three, nit I done eight eight eight eight eighty
5:20:37
Speaker 1: five eight its us can do seventy eight, seventy seven,
5:25:42
Speaker 1: Can seventy six, seventy five, cantle seventy four, Canto seventy three, seventy,
5:27:26
Speaker 1: seventy one and seventy one, Can seventeen and sixty nine.
5:28:42
Speaker 1: Candle sixty eight, candle sixty seven, candy sixty five, county
5:29:36
Speaker 1: sixty four, candle sixty four, candles sixty three, candle sixty
5:30:55
Speaker 1: sixty one, sixty fifty nine, fifty eight, fifty seven, fifty six,
5:33:41
Speaker 1: canto fifty five, candle fifty four fifty three, cand fifty
5:35:25
Speaker 1: fifty cantch fifth t fifty four nine fourt eight fort
5:38:55
Speaker 1: is fourties five two four such at thirty seven cantle
5:44:43
Speaker 1: thirty five thirty three thirty No, but you think the
5:50:42
Speaker 1: joint seven twenty six cant wait five wait, tot wait s.
5:56:44
Speaker 4: S s.
5:58:28
Speaker 1: Sixte shhhhhhhhhhh U or let go of all of those thoughts, worries,
6:10:13
Speaker 1: concerns about the past, thoughts about the future, and even
6:10:21
Speaker 1: things you've been thinking about today. Just let it all
6:10:25
Speaker 1: go because none of it is useful in this moment.
6:10:36
Speaker 1: This is your opportunity to just focus on feeling relaxed,
6:10:56
Speaker 1: allowing yourself to get in touch with that natural since
6:11:05
Speaker 1: of peace that we all have within us. It's available
6:11:13
Speaker 1: for everyone. It just sometimes takes a little bit of
6:11:18
Speaker 1: effort to set up the right time and place in
6:11:25
Speaker 1: order for you to just let go. Because what you
6:11:32
Speaker 1: do decide to let go and relax, that's what your
6:11:40
Speaker 1: body starts to do because you've chosen. You've chosen to
6:11:49
Speaker 1: just allow your body to unwind and your mind starts
6:11:56
Speaker 1: to slow down. And it's a nice feeling. It's a
6:12:04
Speaker 1: nice feeling at the beginning just to know that you
6:12:08
Speaker 1: have chosen to decide to relax deeply because you've made
6:12:19
Speaker 1: that decision, your body or just follow suit, because sometimes
6:12:28
Speaker 1: all the muscles in your body need is just permission
6:12:33
Speaker 1: from you to relax. Because so often we're busy, we're
6:12:42
Speaker 1: going from here to there, we're walking around, and we're
6:12:46
Speaker 1: doing stuff, and the body doesn't have any time space
6:12:56
Speaker 1: to really relax deeply. So it kind of waits for
6:13:03
Speaker 1: you to lead the way, waits for your permission. And
6:13:12
Speaker 1: when you do give your permission, you give the say.
6:13:19
Speaker 1: So when you say okay, it's time for your body
6:13:27
Speaker 1: to let go completely relax totally, your body just follows.
6:13:39
Speaker 1: So like a breath of relief, are relax and feeling
6:13:51
Speaker 1: at the end of the day of very physical day
6:13:54
Speaker 1: that you may experience in the past when you get
6:13:58
Speaker 1: home and you just sit down on the chair, maybe
6:14:02
Speaker 1: you kick your shoes off, and our off feels so nice.
6:14:08
Speaker 1: I know that you don't have to get up again
6:14:12
Speaker 1: for a little while at least if you choose, you
6:14:16
Speaker 1: can just sit there for maybe an hour to feels blissen.
6:14:29
Speaker 1: And just by sitting down like that, nobody knows that
6:14:34
Speaker 1: it's time to relax. Your body has been given permission
6:14:40
Speaker 1: from you. Because it's a mindset in your mind, you're
6:14:50
Speaker 1: prepared to let go everything.
6:14:57
Speaker 4: And just.
6:15:00
Speaker 1: Legally allow all the stress of your body to evaporate.
6:15:10
Speaker 1: Any tensions can just gradually vanish. It's almost like magic, really,
6:15:30
Speaker 1: because that sense of relaxation in your body, it's a
6:15:37
Speaker 1: very natural state. It's not something unusual. It may feel
6:15:43
Speaker 1: unusual when you first start to relax. You if you
6:15:47
Speaker 1: have really spent a lot of time focusing and giving
6:15:53
Speaker 1: yourself this space to let go completely and relax may
6:15:58
Speaker 1: seem almost daily, but it isn't. It's actually the most
6:16:07
Speaker 1: natural thing in the world to lecker completely, to relax totally,
6:16:18
Speaker 1: the most natural thing in the world to allow yourself
6:16:29
Speaker 1: to feel really calm in your mind. And it is
6:16:36
Speaker 1: almost like a literal unwinding. It's like you press a
6:16:44
Speaker 1: button and all the tension just releases. It's like a
6:16:53
Speaker 1: wheel like a cog, but the inside of a clock
6:16:57
Speaker 1: just unwinding. And it's should I could see that the
6:17:02
Speaker 1: little wind up not that's used just going the opposite way.
6:17:09
Speaker 1: The energy is to wind it up and the energy
6:17:15
Speaker 1: that frymetic stress for energy gradually winding down, losing its
6:17:25
Speaker 1: power losing its strength as a sense of relaxation becomes
6:17:33
Speaker 1: stronger and deeper, and you may find the relaxed you
6:17:46
Speaker 1: feel your mind starts to wander. Maybe you seem to
6:17:58
Speaker 1: stop listening to me for a while, your mind goes
6:18:02
Speaker 1: somewhere else, and you realize you're listening to me again,
6:18:10
Speaker 1: and that was just your mind to drift in to sleep,
6:18:17
Speaker 1: which is quite natural, because sometimes when we're stressed tense,
6:18:28
Speaker 1: we may actually be aware of what we need, when
6:18:33
Speaker 1: we physically emotionally need in this moment. But when you
6:18:43
Speaker 1: allow your body and mind to relax completely, you let
6:18:51
Speaker 1: go all thoughts, concerns, worries, ideas go, allow them to
6:19:02
Speaker 1: drop into floor. You start to get in touch with
6:19:14
Speaker 1: the feelings of such relaxation, feelings so nice to be
6:19:26
Speaker 1: in touch with the calmness of the different body parts
6:19:33
Speaker 1: a day. Become looser.
6:19:39
Speaker 12: And looser, Believe in your breath.
6:19:46
Speaker 1: In scenes easier and more natural, victless as they cool,
6:19:58
Speaker 1: interstry of full notice to your anos, breathing in comfort
6:20:09
Speaker 1: and relaxation, and then just breathing out any excess remain
6:20:17
Speaker 1: intentional stress from every part of your body and mind.
6:20:29
Speaker 1: As you start to focus on your mind. Maybe you
6:20:34
Speaker 1: notice that things come to a standstill, maybe just much
6:20:44
Speaker 1: much lower than before, because your mind is not really
6:20:53
Speaker 1: needed when listening to my voice, which allows your mind
6:21:03
Speaker 1: to relax just as deep as your body. That sychronicity
6:21:13
Speaker 1: between the relaxation of your body relaxation of your mind.
6:21:27
Speaker 1: Let you know that feeling completely calm, beliefs relaxed is
6:21:42
Speaker 1: a great experience has so many positive benefits for your body, mind,
6:22:03
Speaker 1: and your life. To be able to let go everything
6:22:12
Speaker 1: and to relax completely you know all parts of your
6:22:20
Speaker 1: body and mind. Even your body arised, with your muscle surrised,
6:22:40
Speaker 1: even the skin that covers your body is relaxed. Every
6:22:57
Speaker 1: leave is also deepay raxed, and your brain really starts
6:23:17
Speaker 1: to feel the benefits this heaving relaxation. Let's you focus
6:23:34
Speaker 1: the side of your scalp where your brain is. You
6:23:39
Speaker 1: can start to realize and mactice the benefits of your
6:23:48
Speaker 1: brain relaxing depay in your brain continues to rye sense
6:24:04
Speaker 1: those messages to the rest their body, do mind to
6:24:15
Speaker 1: re works denying, relax more completely, letting of any remaining
6:24:42
Speaker 1: fools ocnsence have just drop onto the floor because they
6:24:54
Speaker 1: are not even necessary in this went this moment of
6:25:03
Speaker 1: deep reaxation and calmness, filling brain, deep concentrated, calming, relaxing
6:25:38
Speaker 1: every part of your brain fathing, so gris and comfortable,
6:25:56
Speaker 1: so relaxed and be so your brain feels sunlight. That's
6:26:12
Speaker 1: so healthy. That sense of deep deep comfort really does
6:26:25
Speaker 1: allow you to enjoy those ever increasing sensations of comfort.
6:26:41
Speaker 1: That is spreading throughout your body, relaxing each and every
6:26:54
Speaker 1: muscle of your body, deeper, deeper, much deeper than before,
6:27:18
Speaker 1: much contact spreading through your body. Your mind.
6:27:33
Speaker 4: Be so.
6:27:37
Speaker 22: Peaceful, calm, so peaceful, a repot.
6:27:56
Speaker 1: Your body, let it go everything and everything so peaceful, call.
6:28:18
Speaker 11: So relax.
6:28:26
Speaker 1: Every second. The possis a film.
6:28:35
Speaker 2: D d B.
6:28:41
Speaker 1: Relax d PA and glecs came circle be fall so
6:29:11
Speaker 1: very piece of your head bilt your ties. Such peace
6:29:24
Speaker 1: and comfort groin all the time. Such peace and comfort
6:29:40
Speaker 1: spread through your body mind deeper, deepert.
6:29:53
Speaker 5: Such comfort.
6:29:57
Speaker 1: Spreading. It's sinking deeper into a muscle. Everybody say, you
6:30:12
Speaker 1: feel amazing, so relaxed.
6:30:23
Speaker 12: So peace so.
6:30:29
Speaker 1: So relax peace, letting go everything. A body scan focusing
6:30:54
Speaker 1: on firstly how you feel in your body, not trying
6:30:59
Speaker 1: to change how you feel not trying to relax, not
6:31:06
Speaker 1: trying to move away from any discomfort or stress or tension.
6:31:13
Speaker 1: Just accepting, observing and accepting how you feel in the
6:31:20
Speaker 1: different parts of your body, Just allowing yourself to be
6:31:26
Speaker 1: exactly as you are, to notice, to get in touch
6:31:38
Speaker 1: with how you actually feel in this moment. To start
6:31:46
Speaker 1: off by focusing on your hands, just be aware of
6:31:57
Speaker 1: your hands. Like you to move your hands around. Just
6:32:08
Speaker 1: maybe move your fingers a little bit. I've been in
6:32:13
Speaker 1: closer your hands very gently, just so thing you can
6:32:21
Speaker 1: get in touch with how your hands and your fingers feel,
6:32:33
Speaker 1: very very slow movements. Focusing now on your feet, if
6:32:53
Speaker 1: you can just do kind of an equivalent with your
6:32:57
Speaker 1: feet you've just done with your hands. Maybe turn in
6:33:04
Speaker 1: your ankles, leaving your feet around, moving your toes gently,
6:33:15
Speaker 1: very very gently, very slowly, noticing the hell your feet
6:33:28
Speaker 1: to feel in this moment. Focusing now on your eyes,
6:33:43
Speaker 1: I'd like you to just focus on your eyelids. Maybe
6:33:51
Speaker 1: you can open and close your eyes a couple of
6:33:54
Speaker 1: times to really get in touch with how you feel.
6:33:59
Speaker 1: When you do you close your eyes, the muscle changes
6:34:07
Speaker 1: in your eyes when you do close them. Maybe you're
6:34:13
Speaker 1: raising your eyebrows. It stretches the tops of your eyes,
6:34:22
Speaker 1: perhaps squinting your eyes, scrunching up your eyes, just so
6:34:30
Speaker 1: you can really get in touch all aspects of how
6:34:42
Speaker 1: your eyes feel right now. Now focusing on your thighs,
6:35:01
Speaker 1: then it just starts you to gently tense your thighs,
6:35:07
Speaker 1: just very very gently, just enough so you can become
6:35:18
Speaker 1: more atuned to the physical sensation of your upper legs,
6:35:32
Speaker 1: the front of your thighs, and the banks of your
6:35:34
Speaker 1: thigh noticing and observing how your thighs feel right now,
6:35:58
Speaker 1: moving your foot because to the back of your neck,
6:36:06
Speaker 1: just noticing the back of your neck, the muscles, of
6:36:13
Speaker 1: course they lead to the side of your neck. They
6:36:18
Speaker 1: also lead to the top of your back, which lead
6:36:23
Speaker 1: to your shoulders. So as you focus on the back
6:36:29
Speaker 1: of your neck, maybe you can move your head gently
6:36:36
Speaker 1: upwards as if you're looking up, Maybe moving your head
6:36:43
Speaker 1: down as if you're looking down, perhaps moving your head
6:36:51
Speaker 1: side to side, right left by very slowly, very jackly.
6:37:07
Speaker 1: I'm not trying to force anything. It has to be
6:37:12
Speaker 1: very very gentle, just so you can be in touch
6:37:28
Speaker 1: with the feelings, with the sensations of physical sensations of
6:37:39
Speaker 1: how the back of your neck feels right now, as
6:37:53
Speaker 1: we our focus tops of your arms, the parts where
6:38:04
Speaker 1: your biceps and your dry SIPs on between your elbow
6:38:09
Speaker 1: and your shoulders. To focus on those parts and tops
6:38:18
Speaker 1: of your arms, you may like to just tense them
6:38:25
Speaker 1: but very very chicking and slowly. See you're straining or
6:38:37
Speaker 1: putting any pressure whatsoever on your arms, it's just slowly.
6:38:49
Speaker 1: Can gain more of a sense of how your upper
6:38:59
Speaker 1: arms of feeling in this moment.
6:39:08
Speaker 11: Just notice.
6:39:11
Speaker 1: As you gently, very gently and slowly tightened the muscles
6:39:23
Speaker 1: and they're like, go, notice how tops of your arms
6:39:33
Speaker 1: feel right now, our focus on your stomach, the area
6:39:56
Speaker 1: the lower abdomen area below your bully bot moving all
6:40:02
Speaker 1: the way down to your hips, just above your grid.
6:40:16
Speaker 1: Maybe you're able to tense these muscles in that area
6:40:24
Speaker 1: very very jamply, it's slowly. If that's a difficult thing
6:40:39
Speaker 1: to do, maybe you can just move your body, pushing
6:40:49
Speaker 1: your stomach up. Maybe move a little bit of a
6:40:54
Speaker 1: side least no hips just can get in cheap hell
6:41:06
Speaker 1: long lower apto an area.
6:41:13
Speaker 5: Is feeling.
6:41:18
Speaker 12: In this moment.
6:41:25
Speaker 1: Just know to send the physical sasations with a lower
6:41:36
Speaker 1: abdomen As we live your attention to your mouth to
6:42:00
Speaker 1: see in your lips, then inside your mouth, your teeth,
6:42:09
Speaker 1: your guns, your tongue. Just need to sin have your
6:42:25
Speaker 1: tongue and your mouth feels it. May help by moving
6:42:34
Speaker 1: your tongue around your mouth, moving it to your left,
6:42:42
Speaker 1: maybe pressing it gently against the side of your mouth,
6:42:50
Speaker 1: and then to the right gently to the side of
6:42:55
Speaker 1: your mouth, perhaps pressing up against the top of your mouth,
6:43:04
Speaker 1: and let it down gently against the bottom of your mouth.
6:43:12
Speaker 1: Ways very slowly and a very very gentle so that
6:43:29
Speaker 1: you can be aware how you feel in your mouth area.
6:43:57
Speaker 1: Now you have to focus on your wrists and I
6:44:17
Speaker 1: ask you to maybe just retain your wrists with your
6:44:26
Speaker 1: hands in a circular motion, very shackly and slowly, just
6:44:41
Speaker 1: so again feel the sensations that you are currently e
6:45:01
Speaker 1: spiritists perhapsol eyes up and down the game. Champlain Spry
6:45:40
Speaker 1: checks spy between start to observe lower bank the bare
6:46:17
Speaker 1: parts just above of your hips where your coxis are
6:46:35
Speaker 1: the whole area which also really does include the signs
6:46:42
Speaker 1: of your body because those muscles are very much connected.
6:46:53
Speaker 1: There's those muscles also move into your hyperia, enacting into
6:47:01
Speaker 1: your buttics sides with your apps, and if you're physically
6:47:19
Speaker 1: able to do so, maybe you can very gently just
6:47:29
Speaker 1: your body els is slightly, very slowly some side to side,
6:47:46
Speaker 1: just enough, Yeah, to engage.
6:47:58
Speaker 12: How you feel.
6:48:01
Speaker 1: Your love back, perhaps sacy my hips gently up and down,
6:48:24
Speaker 1: gently and slightly orders the touch with physical sensations of
6:48:44
Speaker 1: your love back, as we have your attention to your Joe,
6:49:17
Speaker 1: the area of your chin all the way up to
6:49:23
Speaker 1: the area your ears are, all your jaw.
6:49:40
Speaker 4: You just.
6:49:43
Speaker 1: It's a great to this same gently open your mouth,
6:49:52
Speaker 1: no wide that stretcher, just very gently and slightly happy
6:50:04
Speaker 1: the new man, I think Guy's new mount gently it's
6:50:16
Speaker 1: sorry he touch with how your Joe fans Now to
6:51:11
Speaker 1: sit down chest around you don't need to do anything.
6:51:29
Speaker 1: Want to move your chest because it moves every time
6:51:36
Speaker 1: you brain move supy gently and supery automatically with each
6:51:55
Speaker 1: spread you take. Focus on chests in your focus to
6:52:55
Speaker 1: your forums jump out us. Maybe you're able to very
6:53:11
Speaker 1: checkly and slarly dance the muscles in your arts. Now
6:53:25
Speaker 1: when you do that, you can feel you out words
6:53:32
Speaker 1: as well, very gently and slarly, Jackey softly save four
6:54:14
Speaker 1: arms the talpas focus the rest of the bank upper
6:54:53
Speaker 1: bank and the the middle your back. Again, this spart
6:55:16
Speaker 1: of your body use also every time brain when knowing
6:55:31
Speaker 1: how to set usually by should user your other back
6:55:45
Speaker 1: in the middle of your back can really fill that
6:55:57
Speaker 1: gent venue focus to butts why letting muscles about buyers
6:57:08
Speaker 1: in the mid section just like to say how I
6:57:41
Speaker 1: hate cant and chip days I be side to side
6:58:14
Speaker 1: and gently hind s chanl soft. It's everything starts to
6:59:12
Speaker 1: slow down, including the thoughts in your mind, and your
6:59:24
Speaker 1: mind itself just starts to gradually. It doesn't have to
6:59:34
Speaker 1: be instant, but just gradually starting to It's almost like
6:59:42
Speaker 1: time is storing shin. It's a slower pace to maybe
6:59:54
Speaker 1: what you're used to in your day to day life.
7:00:02
Speaker 1: It's a slower movement of energy, very small movements which
7:00:29
Speaker 1: make up the larger movements, which is always the case.
7:00:37
Speaker 1: Now when you move your hand, it might seem like
7:00:41
Speaker 1: it's one movement, but it's lots of minute different muscles
7:00:47
Speaker 1: moving in accordance with each other. And what happens in
7:00:59
Speaker 1: this space that we're sharing is we move from that
7:01:15
Speaker 1: big movement into those smaller movements, starting to focus on
7:01:37
Speaker 1: how your body feels, not just as a whole, not
7:01:43
Speaker 1: just oh, I'm feeling this way, I'm feeling stressed or tense,
7:01:49
Speaker 1: or I'm feeling relaxed and calm. I'm feeling this way,
7:01:54
Speaker 1: I'm feeling that way. Starting to notice that your body
7:02:06
Speaker 1: begins to present to you small feelings around your body,
7:02:22
Speaker 1: small physical sensations in your legs, whether pleasurable or not.
7:02:39
Speaker 1: Maybe resisting the temptation to label them or to judge them,
7:02:50
Speaker 1: those feelings. Just thinking them, thinking about them is just
7:02:56
Speaker 1: being neutral, just feelings, not being particularly concerned, just noticing
7:03:16
Speaker 1: what your body.
7:03:19
Speaker 2: Is telling you.
7:03:28
Speaker 1: Feelings in your arms, instead of feeling the whole of
7:03:34
Speaker 1: the arm, Maybe notice those individual feelings, all those different
7:03:44
Speaker 1: muscles and the skin, the hairs of your arms, all
7:03:58
Speaker 1: the internal parts of your arms, the veins, the bones,
7:04:14
Speaker 1: just being aware of maybe your elbow on your right
7:04:21
Speaker 1: arm has a certain feeling. Maybe your left wrist also
7:04:32
Speaker 1: has its own individual physical sensation. What about your forearm
7:04:56
Speaker 1: on your right arm, you're right, or there may not
7:05:08
Speaker 1: be any particular feeling that you could even give a
7:05:16
Speaker 1: name to, may not feel like anything other than just
7:05:24
Speaker 1: a feeling. You know it's there. The feelings in your shoulders,
7:05:37
Speaker 1: perhaps your shoulders when you think about them, kind of
7:05:41
Speaker 1: almost like they're the same, you know, the same feeling,
7:05:48
Speaker 1: almost like both of your shoulders are just one thing.
7:05:53
Speaker 1: Of course they're not. And when you focus on your
7:06:04
Speaker 1: left shoulder and then on your right shoulder, maybe find
7:06:12
Speaker 1: that you move the muscles a little bit, maybe tense
7:06:18
Speaker 1: the muscles gently, noticing the difference in each shoulder. Your
7:06:43
Speaker 1: lower back, the left side of your lower back and
7:07:00
Speaker 1: the right side of your lower back. Of course that
7:07:11
Speaker 1: connection to your buttocks and to your hips, and also
7:07:24
Speaker 1: moving up into the middle of your back, and sometimes
7:07:38
Speaker 1: like right now, actually I want to focus on their part.
7:07:43
Speaker 1: When I focused on my buttocks and then I focused
7:07:47
Speaker 1: on the middle of my back, I almost felt like
7:07:51
Speaker 1: the muscles in my luwer back were being stretched very gently,
7:08:01
Speaker 1: just stretched a little bit. Even though I wasn't doing
7:08:06
Speaker 1: anything to try to stretch your lower back, you just
7:08:15
Speaker 1: seemed to happen. The feeling of very gently stretching your
7:08:28
Speaker 1: lower back comes along. I have feeling in your chest,
7:08:54
Speaker 1: just noticing what sensations you are experiencing in your chest
7:09:08
Speaker 1: right now. And there's so much of the chest, of course,
7:09:24
Speaker 1: there's the collar bone leading to the chest you've got
7:09:28
Speaker 1: the chest bone, you've got the muscles in your chest.
7:09:39
Speaker 1: Of course, if you're female, there's possibly the breasts. If
7:09:45
Speaker 1: you're male, you've got the different well why not that
7:09:54
Speaker 1: different these days, But.
7:09:57
Speaker 12: There may be more.
7:10:00
Speaker 1: Muscles at the top of the chest, but at the
7:10:06
Speaker 1: side underneath, it's pretty much the same. Whether you're a
7:10:11
Speaker 1: man or a woman. There's muscles there, muscles that stretch
7:10:16
Speaker 1: out to your back as well as breast tissue stretches
7:10:22
Speaker 1: and moves into your back. To just being aware of
7:10:30
Speaker 1: your chest, being with whatever feeling there is in your chest.
7:11:06
Speaker 1: And when I noticed that, I focused on my chest.
7:11:14
Speaker 1: I feel it in my back and my upper back.
7:11:19
Speaker 1: I mean, I guess the obvious reason would be because
7:11:22
Speaker 1: you know, I'm breathe it in and it stretches my
7:11:32
Speaker 1: chest and my back at the same time. It feels
7:11:46
Speaker 1: it feels okay, it doesn't feel I got a little
7:11:58
Speaker 1: bit of pain in my right chest, a little bit
7:12:05
Speaker 1: not pain, but little discomfort, maybe stiffness possibly, I don't know,
7:12:15
Speaker 1: Like is my shoulders also wanting to flex for some reason.
7:12:26
Speaker 1: I think that's probably part of my other back, that
7:12:33
Speaker 1: connection between my shoulders marper back, because I can move
7:12:39
Speaker 1: my shoulders and stretch the muscles in my back, moving
7:12:46
Speaker 1: the shoulders backwards up, which then moves to I think
7:12:52
Speaker 1: it's the scapulous in your back. It feels quite nice. Actually,
7:13:14
Speaker 1: a good thing about this is you can, if you
7:13:17
Speaker 1: want to, you can just flex or stimulate the various
7:13:31
Speaker 1: muscles in your body gently in order to get more
7:13:39
Speaker 1: of a sense of how they feel. And when you're relaxing,
7:13:54
Speaker 1: when you do tense and muscle, then you let it
7:13:58
Speaker 1: go and you let it relax. It relaxes way more
7:14:07
Speaker 1: than it would normally. That you have to feel that
7:14:17
Speaker 1: you're able to do that. There's no point in doing
7:14:21
Speaker 1: it if there's an issue with the per part of
7:14:27
Speaker 1: your body. You need to be gentle with yourself at
7:14:36
Speaker 1: all times when relaxing deeply. It's important to be kind
7:14:51
Speaker 1: to yourself. Did you notice is your mind? How much
7:15:06
Speaker 1: has your mind slowed down since we started this recording?
7:15:30
Speaker 1: How come and peaceful is your mind right now? We
7:15:46
Speaker 1: have nothing to think about and just my voice to
7:15:51
Speaker 1: listen to. Because you know the intention behind this recording,
7:16:04
Speaker 1: this relaxation at the very least, for you to feel
7:16:11
Speaker 1: more relaxed. At the end of the recording, than you
7:16:16
Speaker 1: did at the beginning, at the very least, for your
7:16:28
Speaker 1: mind to slow down because your body continues to relax,
7:16:45
Speaker 1: because that's what you want to happen. That's what you
7:16:56
Speaker 1: expect to happen, for relaxation to fill your body, maybe
7:17:26
Speaker 1: calm in your mind to the point of boredom. When
7:17:34
Speaker 1: you start maybe to drift away breathed in, it's almost
7:18:18
Speaker 1: as if you are moving further away from your body
7:18:27
Speaker 1: in your mind, just leaving that there, kind of liking
7:18:40
Speaker 1: it an escape pod in a spaceship a movie, a
7:18:46
Speaker 1: space movie, you know, when they get into a little
7:18:48
Speaker 1: part in it. Since the man far away from the
7:18:55
Speaker 1: spaceship siven three drift s s at peace, at peace
7:21:10
Speaker 1: and focusing on the feeling of those individual parts of
7:21:25
Speaker 1: your body that relaxing one by one. You may find
7:21:44
Speaker 1: that every now and then he realized that you aren't
7:21:57
Speaker 1: listening to my voice. That gives your mind started to
7:22:06
Speaker 1: imagine something different, maybe started to almost move into some
7:22:21
Speaker 1: kind of a dreamy state. And then you become aware
7:22:30
Speaker 1: of my voice again. And even though you may want
7:22:39
Speaker 1: to focus on my voice, you may also wish to
7:22:47
Speaker 1: allow your mind to just drift naturally into that space
7:22:59
Speaker 1: of comfort and safety. As you feel warm comfort spreading
7:23:23
Speaker 1: through your body like a warm blanket covering you gently,
7:23:40
Speaker 1: keeping your body at just the perfect temperature. And even
7:23:58
Speaker 1: if you can hear background sounds, they just don't seem
7:24:10
Speaker 1: to matter anymore. There's that sense of peace spreads through
7:24:27
Speaker 1: your mind like a gentle breeze, yet strong enough to
7:24:41
Speaker 1: blow away all negativity, strong enough to remove from your
7:24:57
Speaker 1: mind any anxiety or stress that was there before, and
7:25:15
Speaker 1: blow away any other thoughts or feelings that just don't
7:25:26
Speaker 1: fit with the sense relaxation, that this feeling your body
7:25:56
Speaker 1: end your mind. Unless you focus on your mind and
7:26:16
Speaker 1: count down from ten down to one. With each the bone,
7:26:26
Speaker 1: your mind become slightly relaxed, just just slightly, from ten
7:26:56
Speaker 1: down to nine, just a slide movement nine down to eight,
7:27:05
Speaker 1: just another small change in how you feel. Eight down
7:27:21
Speaker 1: to seven. That feeling is a gap, almost like a
7:27:30
Speaker 1: gap that starts to get wider, the gap between those
7:27:38
Speaker 1: feelings that you used to have in your mind compared
7:27:47
Speaker 1: to the feelings you have, the growing now feelings of
7:27:54
Speaker 1: comfort and security and comfort, and the gap will become
7:28:04
Speaker 1: the wider, made down to seven, seven down to six.
7:28:14
Speaker 1: When you get to five, the mind will start to
7:28:20
Speaker 1: have a certain physical sensation, almost like there's a magnet
7:28:33
Speaker 1: outside of your head sucking the tension and stress and
7:28:40
Speaker 1: any remaining feelings that you don't want, sucking them out
7:28:48
Speaker 1: through your skull. Then down to four, you could start
7:28:59
Speaker 1: to really experience that sense of not just emptiness, but space,
7:29:13
Speaker 1: place full of fresh air, place where you can stretch.
7:29:25
Speaker 1: It's almost as if you go down to four and three,
7:29:30
Speaker 1: your mind is expanding with this sense of peace and
7:29:41
Speaker 1: tranquility growing as it moved down to When you get
7:29:51
Speaker 1: to one, mind just feels how you want to feel,
7:30:05
Speaker 1: almost perfect feeding, maybe a sensation that you'd like to
7:30:23
Speaker 1: keep a place that's safe, where nothing can affect you
7:30:37
Speaker 1: at all, and you can stay in that that space
7:30:53
Speaker 1: of comfort and confidence, confident in your own ability to
7:31:03
Speaker 1: create this space and this fear and comfort within your
7:31:10
Speaker 1: own mind just by counting ten down to one. And
7:31:22
Speaker 1: this is something that you can do yourself when you're
7:31:26
Speaker 1: on your own, the time when you can maybe sit down,
7:31:35
Speaker 1: maybe just for a few minutes, closure eyes. It just
7:31:46
Speaker 1: count slowly from ten down to one and re experience
7:32:01
Speaker 1: these feelings in your mind. And when you feel that
7:32:11
Speaker 1: way in your mind. Your body copies your mind and
7:32:27
Speaker 1: that feeling. It's spread through your spine and your nervous
7:32:33
Speaker 1: system into every part of your body, travels through your
7:32:41
Speaker 1: blood stream, healing and relaxing every article of your existence.
7:33:07
Speaker 1: And we can we can practice this a few times
7:33:16
Speaker 1: before the end of the recording, and then you can
7:33:20
Speaker 1: practice on your own, and each time you count from
7:33:27
Speaker 1: ten out to one, the feelings and comforts, calmness, deep
7:33:41
Speaker 1: deep relaxation becomes stronger, deeper feeling you mind your brain
7:34:01
Speaker 1: with these positive chemicals and spread throughout your body, relaxing
7:34:10
Speaker 1: you so quickly, relaxing your whole body and mind, so very,
7:34:24
Speaker 1: very easy, just by counting ten down to one. So
7:34:40
Speaker 1: we're gonna do now. I'm gonna count from ten down
7:34:44
Speaker 1: to one. I'd like you to repeat the number after me.
7:34:50
Speaker 1: So when I say ten, you can just repeat to
7:34:56
Speaker 1: yourself ten. Just notice, be aware of how you feel
7:35:14
Speaker 1: in your mind and your body, and when the same nine,
7:35:24
Speaker 1: you can repeat to yourself nine again, not noticing increase
7:35:40
Speaker 1: in comfort and calmness in your mind and in your
7:35:48
Speaker 1: body the same when the same paint I want I
7:35:59
Speaker 1: say seven, six, let's say five, four, Let's say three two. Lastly,
7:36:25
Speaker 1: when I say one, can be that number. Now. Of course,
7:36:39
Speaker 1: when you do this on your own without listening to me,
7:36:46
Speaker 1: you can say the numbers or whatever speed that you
7:36:53
Speaker 1: feel is necessary.
7:36:57
Speaker 2: For you.
7:36:59
Speaker 1: So I adapt. So you feel you want to say
7:37:05
Speaker 1: the numbers ten down to one faster than I do,
7:37:13
Speaker 1: then you go ahead and do that. Or if you
7:37:16
Speaker 1: feel when you do it yourself that you'd like to
7:37:20
Speaker 1: have more or space between the numbers, maybe take a
7:37:28
Speaker 1: lot longer to get from ten or the way down
7:37:36
Speaker 1: to one, that's your choice also to do. So I'm
7:37:53
Speaker 1: going to con from ten down to one before I
7:38:01
Speaker 1: get to one. I woke at the end this recording.
7:38:09
Speaker 1: Let's of course listening with music, and the music could
7:38:13
Speaker 1: continue ten nine.
7:40:05
Speaker 7: US twenty.
7:42:58
Speaker 1: Niney eighteen seventeen sixteen fifteen, fourteen thirty twelve eleven, ten
7:43:49
Speaker 1: nine eight seven, six five four three two one. Now
7:44:39
Speaker 1: open your eyes, noticing how you physically filmed having counted
7:44:50
Speaker 1: down from twenty to one, allowing stress attention to leave
7:44:58
Speaker 1: through your fingertips, sad your toast, and as you focus
7:45:03
Speaker 1: on your fingertips maybe they feel a little bit tingly,
7:45:10
Speaker 1: which is suppose quite understanding considering the tension has been
7:45:16
Speaker 1: exiting your body through your fingertips. So now I'm going
7:45:26
Speaker 1: to count from twenty pout to one again.
7:45:28
Speaker 2: This time.
7:45:33
Speaker 1: You're going to feel relief of tension and stress and
7:45:39
Speaker 1: the anxiety that you may have leaving through your stomach.
7:45:51
Speaker 1: Just leaving through your stomach, almost as if it's just
7:45:56
Speaker 1: releasing the whole of your stomach or evil to just
7:46:03
Speaker 1: above your chest or below your chest, rather so surrounding
7:46:07
Speaker 1: your belly by an area, the whole area. You can
7:46:12
Speaker 1: feel the tension of your body where's left. Just release
7:46:19
Speaker 1: from the area, and you may notice that your stomach
7:46:23
Speaker 1: will become very relaxed. As my countdown twenty, that's one
7:46:32
Speaker 1: now twenty nineteen, eighteen, seventeen, sixteen, fifty, forty thirty, twelve, eleven, ten, nine, eight, seven, six, five, four,
7:47:57
Speaker 1: three two or can they be your eyes again if
7:48:13
Speaker 1: you can cheers, but you can just keep them closed
7:48:17
Speaker 1: because it feels relaxing. Just notice saying the stomach feels
7:48:24
Speaker 1: Notice as your focus, just do a little scared of
7:48:28
Speaker 1: your body, not just saying your body feels focusing upper body, back, chest, stomach, lags, uns, hands, feet,
7:48:47
Speaker 1: just noticing, and you know you may start to feel
7:48:57
Speaker 1: a sense of tiredness, which may be the reason listening
7:49:02
Speaker 1: to this we call it because you like to let
7:49:09
Speaker 1: go completely of everything and dread or into a nice, natural, calm,
7:49:21
Speaker 1: relaxing sleep. So now the focus on your forehead, and
7:49:40
Speaker 1: if you choose, you can incorporate your eyes in this
7:49:43
Speaker 1: focus as well. With your forehead and your eyes, it's
7:49:50
Speaker 1: that whole area basically, almost as if you were wearing
7:49:54
Speaker 1: a mask, you know, like a I don't know, Patman
7:49:59
Speaker 1: masks something I'm trying to sorrow or something, you know,
7:50:06
Speaker 1: the kind of mask that covers your eyes, but also
7:50:09
Speaker 1: covers quite a lot of the forehead. Focusing on that
7:50:15
Speaker 1: area because that's the area that we're now going to
7:50:18
Speaker 1: release tension, stress of your mind, your brain, from your mind,
7:50:25
Speaker 1: and any tension that you may have remain in your face,
7:50:30
Speaker 1: in your neck, your jaw, your eyes, your forehead, and
7:50:36
Speaker 1: your scalp. It's basically any intension within your head area,
7:50:44
Speaker 1: including your mind and your brain that's going to be
7:50:51
Speaker 1: released through your forehead and your eyes. As I count
7:50:59
Speaker 1: down the game from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,
7:51:49
Speaker 1: twelve eleven, two nine, eight seven, six, five thirty one.
7:52:54
Speaker 4: I s.
7:52:58
Speaker 1: Scared your face, sure your eyes, the cheap bads, your ears, forehead,
7:53:09
Speaker 1: your scalp, your neck, back of your neck, fronting the
7:53:17
Speaker 1: side of your neck and throat. Notice being aware of
7:53:29
Speaker 1: the comfort increased in relaxation, not just in your head
7:53:40
Speaker 1: and neck and mind, also the rest of your body.
7:53:51
Speaker 1: Just nice, How loose the calm e film. How easily
7:54:00
Speaker 1: is to just let go completely, Let go completely easily
7:54:28
Speaker 1: to do bows, to focus on the top of your head. Am,
7:54:38
Speaker 1: We're going to allow every last piece of tension more
7:54:47
Speaker 1: stress the mind bettinger hiding in your body, mind my
7:54:54
Speaker 1: head to just be sucked down on the top of
7:55:01
Speaker 1: your head at least to the air was sucked down
7:55:11
Speaker 1: into the clouds edge, a big cloud of a head
7:55:20
Speaker 1: was like a whirlpool. Can suck that tension out of
7:55:26
Speaker 1: the top of your head, just take it away? Good?
7:55:36
Speaker 1: Lets you focus legend of opening on the top of
7:55:40
Speaker 1: your head with intension, stress in your wading issues, maybe
7:55:47
Speaker 1: worries of sands that we're not least to you. Now
7:55:52
Speaker 1: you can all be sucked down at the top of
7:55:55
Speaker 1: your head and taken away. As I count down again,
7:56:03
Speaker 1: twenty down one now twenty nineteen, eighteen seventy sixteen fifty four,
7:56:50
Speaker 1: eighteeny two nine aids six six four three wha pray.
7:58:22
Speaker 1: Notice it how you feel, how relaxed and calm you
7:58:35
Speaker 1: physically and mentally feel right now? Help be so your
7:58:50
Speaker 1: mind feels. It feels so nice to just let go,
7:58:58
Speaker 1: to give yourself some space to breathe easily, to think calmly,
7:59:13
Speaker 1: just to take a break from all that pointless worry
7:59:19
Speaker 1: concerns about things that you don't need to think about
7:59:27
Speaker 1: right now, because this is your time to let go.
7:59:36
Speaker 1: This is your space to enjoy feeling deeply relaxed, peaceful
7:59:45
Speaker 1: in your mind, relaxed in your body. I can feel
7:59:53
Speaker 1: so good, so nice to just don't have to do
8:00:03
Speaker 1: anything to be able to really enjoy that serenity that
8:00:14
Speaker 1: comes and let it go completely, that peacefulness that comes
8:00:22
Speaker 1: with in this peaceful space. And you can keep this
8:00:41
Speaker 1: sense of calmness for as long as you choose. You
8:00:53
Speaker 1: choose to drift off into a deep, healing, natural sleep,
8:01:01
Speaker 1: then you can do that. It's completely up to you.
8:01:13
Speaker 1: You can keep this feeling of calmness physically in your
8:01:18
Speaker 1: mind for so long because you choose to feel completely relaxed,
8:01:32
Speaker 1: completely relaxed, and I'd like you to make up your
8:01:41
Speaker 1: mind then you get to relax. I want to explore
8:01:54
Speaker 1: that with you, what it feels like when you actually this,
8:02:02
Speaker 1: that you're going to relax, not forcing yourself, but giving
8:02:07
Speaker 1: yourself that. Yes, it is a command, really isn't it.
8:02:13
Speaker 1: When you're telling yourself relax in a gentle but firm way,
8:02:21
Speaker 1: that only you can really tell yourself in that way.
8:02:28
Speaker 1: You can't really have someone else say to you and
8:02:30
Speaker 1: now relax, relax, you know, and it needs to be gentle,
8:02:37
Speaker 1: but you can't. Someone else can't really have the same
8:02:44
Speaker 1: the same kind of influence or power that you have
8:02:51
Speaker 1: over your own physicality, over how you feel, because when
8:03:03
Speaker 1: you say it to yourself, it means more. It's personal,
8:03:10
Speaker 1: and your brain, your unconscious mind, and your body listens
8:03:17
Speaker 1: to what you say. So, for example, we'll test it out.
8:03:24
Speaker 1: You're doing your test. If you your tests along the way,
8:03:28
Speaker 1: and you can get more of an idea of the force,
8:03:34
Speaker 1: a positive force that you can have in creating a
8:03:41
Speaker 1: sense of comfort and relaxation in your body and your
8:03:45
Speaker 1: mind quite quickly just by you telling yourself to relax.
8:04:00
Speaker 1: I'm want to start by its focus on your hands.
8:04:06
Speaker 1: So focus on your hands. Just tell your hands to relax.
8:04:11
Speaker 1: Just say relax. As you focus on your hands, you
8:04:18
Speaker 1: could say my hands are relaxed, or I want my
8:04:23
Speaker 1: hands to relax. I think if you actually do it
8:04:27
Speaker 1: directly by focusing and imagining that your hands, can you
8:04:35
Speaker 1: hear what you're saying. You like, they've got little ears
8:04:39
Speaker 1: to a little head. So talking to your hands, just
8:04:45
Speaker 1: say relax. Noticekay your hand it start to relax. Now
8:05:13
Speaker 1: focus on your eyes and tell your eyes to relax.
8:05:18
Speaker 1: You're just saying the same word relax. And find the
8:05:23
Speaker 1: right tone for you. Now I might say relax, but
8:05:31
Speaker 1: you you might say relax or relax. You know, you
8:05:39
Speaker 1: might say it differently to yourself, and that's important for
8:05:46
Speaker 1: you to gauge what feels right for you. To just
8:05:52
Speaker 1: tell your eyes to relax, whilst focusing on your eyes,
8:05:58
Speaker 1: your eyelids, the muscles around your eyes, your eyebrows, and
8:06:03
Speaker 1: just tell your eyes historically relax. Now I just did
8:06:39
Speaker 1: that myself, and sometimes you may feel that you need
8:06:49
Speaker 1: a bit more time for the different parts to relax,
8:06:55
Speaker 1: you know, because I start talking again and maybe that
8:06:59
Speaker 1: pie and relaxed fully. But what happened is that it
8:07:03
Speaker 1: would just continue to relax even though I'm talking that's
8:07:07
Speaker 1: happening with my eyes. Something else I noticed is when
8:07:15
Speaker 1: I started focusing on my eyes, that actually almost became
8:07:19
Speaker 1: they got worse before they got better in a way,
8:07:22
Speaker 1: so that I felt a degree of tension growing in
8:07:25
Speaker 1: my eyes and then disappearing. So I think what that
8:07:31
Speaker 1: was really was just me becoming more aware of the
8:07:36
Speaker 1: tension that was already there that I wasn't.
8:07:41
Speaker 23: I wasn't focused on it before, so I wasn't really
8:07:46
Speaker 23: acknowledging it or really conscious to those feelings. Yeah, my
8:08:03
Speaker 23: eyes still continue to relax, as well as my hands.
8:08:07
Speaker 23: Actually my hands have got a certain kind of energy,
8:08:16
Speaker 23: like not buzzing, but I can kind of feel a
8:08:21
Speaker 23: degree of energy in my hands. Maybe that's where the
8:08:27
Speaker 23: tension has been released. That's cause in there.
8:08:39
Speaker 1: The next part, I think we should focus on the
8:08:41
Speaker 1: back of the neck. That's a part of this is
8:08:44
Speaker 1: quite often well for me, holds tension. I don't know
8:08:48
Speaker 1: about for yourself, but I think it's quite a standard
8:08:53
Speaker 1: place where tension is sometimes held. So I'm doing exactly
8:09:01
Speaker 1: what you're doing as you do it as well. So
8:09:03
Speaker 1: I'm telling my body parts to relax as well. So
8:09:08
Speaker 1: if you tell your neck, the back of your neck,
8:09:11
Speaker 1: focus on the back of your neck, and then just
8:09:13
Speaker 1: say relax in your own words, your own tone, in
8:09:20
Speaker 1: your own voice. You can say out loud, and you
8:09:23
Speaker 1: can just say it to yourself internally, but you're focusing
8:09:28
Speaker 1: it and you're saying it literally to the back of
8:09:32
Speaker 1: your neck, as if the back of your neck can
8:09:35
Speaker 1: actually hear what you're saying. So do that now, just
8:09:42
Speaker 1: say relax to the back of your neck. Then I'll
8:09:46
Speaker 1: do the same. Then what I noticed, and you may
8:10:28
Speaker 1: have had similar thing is, even though I was focusing
8:10:33
Speaker 1: on the back of my neck, other parts started to
8:10:44
Speaker 1: I showed themselves to me or maybe because they want
8:10:49
Speaker 1: to be relaxed as well. But I started noticing the
8:10:52
Speaker 1: feelings of my shoulders at tension in my shoulders and
8:10:56
Speaker 1: they went up the back. Whether that was because my
8:11:03
Speaker 1: back of my neck was saying I'm pretty much okay,
8:11:08
Speaker 1: it's the other parts to need attention. But my lobe,
8:11:18
Speaker 1: my back of my neck is still relaxing. But I
8:11:22
Speaker 1: just became aware of other parts that needed attention. Now
8:11:29
Speaker 1: this might happen. It's not. It doesn't mean that it's
8:11:34
Speaker 1: going wrong. It just means you're being notified if all
8:11:40
Speaker 1: places that also want to feel relaxed. So I'm going
8:11:47
Speaker 1: to focus on my other back, so you can do
8:11:52
Speaker 1: the same, even if you don't have any feelings of
8:11:57
Speaker 1: attention that were obvious in up the back. You just
8:12:02
Speaker 1: focus on your back and the whole area from the
8:12:08
Speaker 1: shoulder blades down to the middle of your back, and
8:12:13
Speaker 1: the spine needs all the shoulder blades. That, yeah, that's
8:12:23
Speaker 1: the part story. Give it me.
8:12:30
Speaker 2: That, not.
8:12:32
Speaker 1: That it needs relaxing. The sounds gonna ask that one
8:12:35
Speaker 1: to relax, and you can do the same. Now, relax
8:12:49
Speaker 1: your upper back. Something strange happened there, And this often happens.
8:13:07
Speaker 24: I've been doing this fir.
8:13:11
Speaker 1: Sixteen years or something, and often I'm surprised but amazed
8:13:19
Speaker 1: really that there can be a feeling. So when I
8:13:25
Speaker 1: was focusing on the back of my neck, my back
8:13:29
Speaker 1: was starting to feel quite stressed and in need of attention.
8:13:37
Speaker 1: As soon as I started talking to you about my
8:13:40
Speaker 1: upper back and talking about, you know, getting ready to
8:13:45
Speaker 1: ask the upper back to relax when the back already
8:13:50
Speaker 1: started to relax. It's almost as if it doesn't need
8:13:56
Speaker 1: to hear. The words just means the intention.
8:14:06
Speaker 12: Just needs to be noticed.
8:14:16
Speaker 1: That is something that often happens in this type of
8:14:21
Speaker 1: situation is when you start to relax a couple of
8:14:29
Speaker 1: parts of your body, as we've done with our hands,
8:14:34
Speaker 1: our eyes and eyelids, and now back of the neck,
8:14:44
Speaker 1: top of the back, up the back, the rest of
8:14:49
Speaker 1: the body seems to just take notice and decide in
8:14:56
Speaker 1: its own way to start relaxing. Other parts of your
8:15:04
Speaker 1: body start to just become looser. I suppose it's kind
8:15:14
Speaker 1: of like a bit of an avalanche, you know, the
8:15:18
Speaker 1: little ball starts rolling. Before you know, the whole of
8:15:22
Speaker 1: your body is completely relaxed and calm. If you focus
8:15:35
Speaker 1: on your face, you focus on your eyes, your eyelids,
8:15:46
Speaker 1: your eyebrows, the muscles around your eyes. Maybe you start
8:15:56
Speaker 1: to notice that your forehead is more of a as
8:16:01
Speaker 1: than it was. Maybe your face is more relaxed. I
8:16:08
Speaker 1: would say, my entire face is not more the XS.
8:16:24
Speaker 1: So I'm going to focus now on your shoulders again,
8:16:30
Speaker 1: just like before, Just tell your shoulders, and you can't
8:16:35
Speaker 1: do them individually. You can do shoulder and that shoulder
8:16:40
Speaker 1: I just did do both at the same time. Just
8:16:45
Speaker 1: tell your shoulders, actually focus on them in your mind.
8:16:50
Speaker 1: Focus on that they feel. Maybe you can see them
8:16:55
Speaker 1: in your minds on Just tell your shoulders two eggs,
8:17:43
Speaker 1: as nice as they were eggs. But did you notice
8:17:59
Speaker 1: it's specially my back is the connection between the different
8:18:05
Speaker 1: parts the bank, shoulders, the neck being more connected. Being
8:18:18
Speaker 1: such a large part of your body, it's all it's
8:18:24
Speaker 1: hard to separate them from each other. My lower back
8:18:33
Speaker 1: is starting to relax on the saone.
8:18:41
Speaker 24: Maybe I'm going.
8:18:41
Speaker 1: Too slow, and that could be an issue because we
8:18:48
Speaker 1: all go at different speeds. And the idea of the
8:18:54
Speaker 1: beginning of this recording was for you to be able
8:18:57
Speaker 1: to just say to yourself, relax without focusing on any
8:19:13
Speaker 1: particular part of your body. Because when you know that
8:19:19
Speaker 1: telling your hands to relax and your head relax, let
8:19:31
Speaker 1: me tell your eyelids your eyes and muscles are around
8:19:38
Speaker 1: your eyes. Your eyebrows to relax and they relax. You
8:19:53
Speaker 1: tell the back of your neck to relax, different.
8:20:05
Speaker 25: Axis, until your arm back, two legs, different axis.
8:20:41
Speaker 1: You tell your shoulders, two legs, the legs. You told
8:21:21
Speaker 1: your hands to relax, they relaxed. They continued to relax.
8:21:33
Speaker 1: You told your eyelids, the muscles around your eyes and
8:21:40
Speaker 1: eyebrows to relax. They relaxed to relax. When you told
8:21:59
Speaker 1: the back of your neck, When you saw the back
8:22:02
Speaker 1: of your neck, you told it to relax. He relaxed
8:22:15
Speaker 1: and continued to relax. And you told your up back
8:22:32
Speaker 1: to relax. He relaxed and continued to relax. That's what
8:22:49
Speaker 1: your shoulders. He told your shoulders to relax, and you
8:22:58
Speaker 1: shoulders relaxed and to reds. And it's not just that,
8:23:17
Speaker 1: It's that the rest of your body has also been listening,
8:23:26
Speaker 1: and the relaxation has been spread in so from your eyes,
8:23:33
Speaker 1: the relaxation spread to your forehead, round your face, into
8:23:40
Speaker 1: your skin, into your jaw, to the FROs sides of
8:23:54
Speaker 1: the name. Read down your chest and stuff relaxed hands
8:24:07
Speaker 1: and shoulders. It's up through your arms relating four arms up,
8:24:19
Speaker 1: arms out.
8:24:20
Speaker 26: Bads, wrists. Let's over pay.
8:24:38
Speaker 1: Hips, butterscoy. Just start to relax with tu comfort spreading
8:24:51
Speaker 1: through your leggs.
8:24:57
Speaker 24: Way down.
8:24:59
Speaker 1: Do you think the tops of your feet, the sight
8:25:08
Speaker 1: of your face, the bottoms of your feet relaxing into
8:25:21
Speaker 1: your toes each time relexing and as your body relaxes more,
8:25:51
Speaker 1: your mind becomes slower pace on a point where if cheese,
8:26:20
Speaker 1: it's a fool asleep easy, he say, drift the way
8:26:43
Speaker 1: because it's nothing. I know your mind. The gray space
8:26:51
Speaker 1: on your body continuesds with that connection between the body
8:27:34
Speaker 1: and as in the word, he say to yourself, relas
8:27:49
Speaker 1: the steed that need to focus on just one part.
8:27:56
Speaker 5: You can just focus on.
8:28:00
Speaker 12: Your entire body, saying a word.
8:28:14
Speaker 1: Who thinks.
8:28:24
Speaker 12: There's as.
8:28:31
Speaker 1: Sensations of comfort spreading through wealth your body. They speak
8:28:47
Speaker 1: calmly and every part to your body ms.
8:29:21
Speaker 24: We need to tell you, just.
8:29:26
Speaker 1: Tell yourself sa starting down the number twenty nineteen, eighteen, seventeen,
8:30:50
Speaker 1: sixteen six four thirty two.
8:32:36
Speaker 27: Well us um um.
8:36:43
Speaker 1: In eight.
8:38:18
Speaker 27: Us us muss us.
8:43:55
Speaker 1: One. So counting down ten to one, ten nine eight
8:44:21
Speaker 1: seven six five four three two one. And maybe that
8:44:46
Speaker 1: was a bit too quick in order to relax. Maybe
8:44:50
Speaker 1: it's a bit too fast for you to notice the
8:44:56
Speaker 1: calming of your body, maybe even a little bit of
8:45:03
Speaker 1: pressure there, Like you'll count it down from ten to one.
8:45:07
Speaker 1: What do you expect me to do? Man? Expect me
8:45:10
Speaker 1: to stick go with floppy? Just because you're counting down
8:45:19
Speaker 1: to if you try it again, but this time I'll
8:45:23
Speaker 1: go this slower this time, and you focus on the
8:45:30
Speaker 1: whole of your body before we focus on your legs.
8:45:37
Speaker 1: Just notice how your body does start to feel more
8:45:46
Speaker 1: relaxed with every number that I count down nine, eight, seven, six, five, four,
8:46:54
Speaker 1: three two one.
8:47:34
Speaker 4: Wow.
8:47:40
Speaker 1: I just notice how how you feel generally, how your
8:47:46
Speaker 1: body feels. It's not necessarily even about kaunting down from
8:48:01
Speaker 1: ten to one. It's that space that you have, that
8:48:10
Speaker 1: body space between being active physically or mentally. It's just
8:48:32
Speaker 1: sitting or lying down, just being there, not doing anything,
8:48:37
Speaker 1: not saying anything, or needing to think about anything. So
8:48:44
Speaker 1: it opens up a space, you know, a bit of
8:48:47
Speaker 1: a space, the gap. And the more I came down
8:48:58
Speaker 1: from ten to one, the bigger that gap becomes. So
8:49:06
Speaker 1: there's that gap of calmness, of comfort and relaxation. It's
8:49:18
Speaker 1: a nice feeling, and it moves those stresses or discomforts
8:49:32
Speaker 1: physically or emotionally, moves away. Allows you.
8:49:47
Speaker 24: To just.
8:49:51
Speaker 1: Slow down. Someone to count again from ten down to one,
8:49:58
Speaker 1: and notice that gap widening, the gap, And as it widens,
8:50:08
Speaker 1: it's almost like the the stress of attention falls into
8:50:14
Speaker 1: the gap. It gives you that distance that space now
8:50:40
Speaker 1: ten nine, eight, seven, six, five, four three two one.
8:52:41
Speaker 1: How did you feel? Body? You feel? Can you notice that?
8:53:03
Speaker 1: Do you feeling calmer? Do you feeling more relaxed? As
8:53:39
Speaker 1: we now focus on your legs, just your legs. I'm
8:54:00
Speaker 1: just going to start with focusing on your thighs. Of course,
8:54:20
Speaker 1: it's not the most exciting thing to be doing, because
8:54:28
Speaker 1: I'm sure like most of your body is not not
8:54:31
Speaker 1: going on right now. Just focusing on the whole of
8:54:43
Speaker 1: your thighs, the tops of your thighs, the sides of
8:54:50
Speaker 1: your fighs, the bottoms of your thighs, your outer thighs,
8:54:57
Speaker 1: and you're inner thighs. Basically the whole of your thigh
8:55:02
Speaker 1: that leads into.
8:55:04
Speaker 24: Your hip.
8:55:09
Speaker 1: And it goes down to your knee joints. Now, this
8:55:20
Speaker 1: is a big area. It's a very heavy area. It's
8:55:27
Speaker 1: very strong, probably the strongest muscles in your body or
8:55:34
Speaker 1: in your thighs.
8:55:45
Speaker 24: But I don't think we.
8:55:47
Speaker 1: Perhaps will give enough attention to our thighs. Perhaps, sweetain
8:56:02
Speaker 1: and acknowledge how important our thighs are.
8:56:10
Speaker 28: To our lives, how much they actually do for us
8:56:30
Speaker 28: all through our lives. And it may seems sound really weird.
8:56:41
Speaker 28: But I think that all of our body parts, especially
8:56:50
Speaker 28: our thighs, need some TLC, a bit of love shown,
8:56:58
Speaker 28: a bit of.
8:57:05
Speaker 1: The acknowledgement, thank you, gratitude for what advice do for us.
8:57:25
Speaker 1: And I know this may sound a bit strange.
8:57:30
Speaker 24: Maybe you think, why am I?
8:57:32
Speaker 28: Surely I should be able in the garden hugging a
8:57:35
Speaker 28: tree or something. It's hard to set a microphone up
8:57:44
Speaker 28: on a tree. That's why I'm doing this in indoors.
8:57:47
Speaker 1: Otherwise I would be outside hugging a tree. Now I
8:57:50
Speaker 1: can't see the television from the tree. You move down
8:57:59
Speaker 1: to your needs gain such an important part, and I
8:58:09
Speaker 1: think we don't necessarily I'll speak for myself here, I
8:58:16
Speaker 1: don't necessarily appreciate all that my needs do for me
8:58:22
Speaker 1: until I have a problem with my need. Occasionally, if
8:58:28
Speaker 1: I were, maybe I'm pash it or it's aching for
8:58:33
Speaker 1: some reason. It's then that I realize how much it does.
8:58:41
Speaker 29: You know, the benefit of being able to use my legs.
8:58:47
Speaker 1: Without any kind of physical discomfort is a beautiful thing
8:58:56
Speaker 1: that's possibly not appreciated until it's temporarily removed.
8:59:04
Speaker 24: You know that's.
8:59:05
Speaker 1: Comfort, But as you focus on your knees. Regardless of
8:59:14
Speaker 1: how your knees feel, you can have that sense of
8:59:21
Speaker 1: gratitude and love to your needs for all that they
8:59:26
Speaker 1: do for you. You can still have that attention on
8:59:39
Speaker 1: your thighs. Maybe notice how your thighs feel. Maybe notice
8:59:47
Speaker 1: that they are relaxing more deeply as you focus now
9:00:06
Speaker 1: on the bottoms of your legs, your shins, and your
9:00:09
Speaker 1: calf muscles. The bones between your knees and your feet incorporates,
9:00:18
Speaker 1: and the course your ankles so important. Can you know
9:00:29
Speaker 1: anyone that's head, even like the slightest sprain of an ankle,
9:00:35
Speaker 1: knows how how much we take our ankles for granted.
9:00:48
Speaker 1: And it's kind of strange in a way when you
9:00:50
Speaker 1: think that. You know, logically, our wrists are a lot
9:00:56
Speaker 1: thinner than the rest of their arms, which is okay,
9:01:01
Speaker 1: it doesn't you can't see any problem with that. You're
9:01:05
Speaker 1: just picking stuff up by our ankles so much thinner
9:01:12
Speaker 1: than the rest of our legs, And from a physics
9:01:21
Speaker 1: perspective or logical even it doesn't really make sense that
9:01:27
Speaker 1: all this weight.
9:01:29
Speaker 28: Would ultimately be resting on your ankles then leading to
9:01:36
Speaker 28: your feet, a thin area, thin bone.
9:01:49
Speaker 1: Yeah, it does so much great work supports us, supports
9:01:55
Speaker 1: our body for a lifetime, helps us to balance, It
9:02:06
Speaker 1: helps you to get around and be mobile. And there's
9:02:19
Speaker 1: the calf muscles. Of course, when I was younger, I
9:02:27
Speaker 1: couldn't see the point in calf muscles. Didn't seem to
9:02:31
Speaker 1: do anything. Okay, if I walked around on tiptoes, then
9:02:37
Speaker 1: my calf muscles get some work.
9:02:40
Speaker 24: But of course that's not true.
9:02:41
Speaker 1: The calf muscles are being used whenever we use the legs,
9:02:51
Speaker 1: and your shins there to protect your lower legs, shaped
9:03:04
Speaker 1: in a way, almost as a protector with the bone
9:03:16
Speaker 1: leading of course to your ankles and your feet. I'm
9:03:29
Speaker 1: not going to focus on your feet. We're just going
9:03:30
Speaker 1: to focus on the legs. And I realize.
9:03:37
Speaker 28: Now that I've mentioned your feet, it probably focuses on
9:03:41
Speaker 28: them anyway.
9:03:42
Speaker 1: So maybe I should focus on your feet a little bit.
9:03:49
Speaker 1: You can have them in your awareness, the same as
9:03:53
Speaker 1: you have your thighs in your awareness. Even though we
9:03:58
Speaker 1: haven't been focusing your thighs a few minutes, well be
9:04:04
Speaker 1: focusing on your ankles. There's still that sensation of comfort
9:04:21
Speaker 1: in your thighs, and there's that moment of energy because
9:04:33
Speaker 1: the thighs hold lots of different sensations. Of course, there's
9:04:40
Speaker 1: the muscles, the big straw muscles that we have in
9:04:45
Speaker 1: our thighs. But the skin on the outside of the thighs,
9:05:00
Speaker 1: as in the outside of all of our body, it
9:05:04
Speaker 1: can be very sensitive, sensitive to the touch, sensitive to temperature.
9:05:22
Speaker 1: And inside your thighs the bones, there's the muscle, there's
9:05:30
Speaker 1: the blood, vessels, the arch trees, all this stuff that's
9:05:35
Speaker 1: inside your thighs. I guess sometimes it'd be nice if
9:05:44
Speaker 1: you could actually put your fingers inside your thighs and
9:05:49
Speaker 1: a message, so you can message on the outside, of course,
9:05:55
Speaker 1: but to be able to get deep into the muscles,
9:05:59
Speaker 1: to be able to just massage inside your thighs, message
9:06:04
Speaker 1: in the bones of your leg, massage all the veins
9:06:13
Speaker 1: and just gently healing the fives and you can move
9:06:23
Speaker 1: down message and inside your knees, just message in those bones,
9:06:32
Speaker 1: but with healing fingertips spreading that healing.
9:06:37
Speaker 24: Energy deep into the choice your knees.
9:06:47
Speaker 1: Of course, there's the back of your you need the
9:06:51
Speaker 1: inside crease where your need is at this sensitive area
9:07:01
Speaker 1: that's very nice when you stroke it. That might be
9:07:05
Speaker 1: because it's an area that's not really touched very often.
9:07:11
Speaker 1: It's almost like a hidden part a crease your legs.
9:07:18
Speaker 1: It's almost like a part that has a sensitivity, which
9:07:25
Speaker 1: is a little bit different. Of course, it's protected by
9:07:36
Speaker 1: your legs, so you can imagine putting your.
9:07:46
Speaker 28: Fingers into that crease on your legs, followed in between
9:07:57
Speaker 28: your legs, you can just mess out with your thing tips.
9:08:02
Speaker 28: My fingertips are going inside massage in the muscle tissue.
9:08:13
Speaker 28: You can of course feel the bones.
9:08:16
Speaker 1: Of your knees heading through your fingertips, and then I
9:08:28
Speaker 1: should go down to half muscles, and that's the part
9:08:34
Speaker 1: I'd like to be able to really put my fingertips
9:08:38
Speaker 1: deep inside my calf muscles, massage in every single tissue
9:08:48
Speaker 1: of that muscle, healing.
9:08:52
Speaker 24: Every part, and then doing the same.
9:09:00
Speaker 1: For my shins. Assagy generally stroking the bones, generally stroking
9:09:10
Speaker 1: them healing and loving way, because they deserve to be
9:09:16
Speaker 1: treated as the precious bones that they are, because our
9:09:23
Speaker 1: legs are so precious as in all the other parts
9:09:27
Speaker 1: of our body, and more precious of amyture on the planet.
9:09:43
Speaker 1: When you start to think about the legs in this way,
9:09:56
Speaker 1: you can change your perspective.
9:10:02
Speaker 24: You might sound a bit.
9:10:06
Speaker 1: Be silly to start with the idea of heaven love
9:10:12
Speaker 1: for your legs, show an appreciation for your thighs. Wants
9:10:21
Speaker 1: me to be able to put your hands in your thighs,
9:10:27
Speaker 1: the massage the muscles and the bones. Do you get
9:10:34
Speaker 1: your fingers deep in there? Releasing all attentionion, Just to
9:10:42
Speaker 1: show how much you care about your legs, how much
9:10:52
Speaker 1: you care for.
9:10:53
Speaker 24: What your lis do for you regularly that needs your.
9:11:01
Speaker 1: Calves, your ankles.
9:11:08
Speaker 28: The strength of your ankles, considering how thin they are
9:11:16
Speaker 28: compared to the rest of your legs, especially your thighs. Yeah,
9:11:24
Speaker 28: they're so strong, so flexible, absolutely amazing things.
9:11:35
Speaker 1: Your ankles are truly a gift.
9:11:44
Speaker 28: Because of what they do for you, supporting all that weight,
9:11:55
Speaker 28: regardless of how what weight you are, even if you're
9:11:59
Speaker 28: only eight stone, still a long way with these little ankles.
9:12:09
Speaker 28: Now I'm a lot heavier than eat stone.
9:12:13
Speaker 1: Double are get my ankles support my body all the time.
9:12:26
Speaker 24: What do they do?
9:12:27
Speaker 1: Keep off a sigh of relief when to sit down.
9:12:33
Speaker 1: We've got my whole legs though my feet, feet also.
9:12:40
Speaker 2: Go my.
9:12:42
Speaker 1: My toast clip.
9:12:44
Speaker 24: I'm so happy.
9:13:05
Speaker 1: Your legs really are amazing.
9:13:13
Speaker 24: Yet talking about talking about your.
9:13:16
Speaker 1: Legs is probably possibly one of the most the most
9:13:22
Speaker 1: boring things you've ever heard anyone say. Possibly, there, boy,
9:13:30
Speaker 1: You're not. Everything I said is true. Your legs are amazing.
9:13:47
Speaker 29: Your legs deserve not just respect, but they deserve to relax.
9:13:59
Speaker 1: H deeply. They deserve to take some time out of
9:14:10
Speaker 1: the day to just lego completely relax. Really can relax
9:14:49
Speaker 1: because the legs are so such a most very important
9:14:55
Speaker 1: part of your body, and your relation les the rest
9:15:00
Speaker 1: of your body also naturally follows in that journey of comfort.
9:15:20
Speaker 1: I feel it in my hips. My hips feel really loose,
9:15:28
Speaker 1: and also.
9:15:29
Speaker 24: My lighter back as well. My ler back really.
9:15:34
Speaker 1: Feels it feels stretched.
9:15:38
Speaker 24: Even though I'm just sitting in a chair and there's.
9:15:41
Speaker 1: No stretching as far as I'm aware that I'm doing.
9:15:47
Speaker 1: It's almost as if the muscles are just relaxed so
9:15:50
Speaker 1: much that there is a natural stretch as at tension
9:15:57
Speaker 1: has reduced a lot and anurn camp.
9:16:18
Speaker 24: Down from ten thowns of one, and you can.
9:16:25
Speaker 1: Continue to fill wonderfully relaxed ten nine, eight, seven, six,
9:16:54
Speaker 1: five four three tube one really, So I'm just gonna
9:17:27
Speaker 1: countdown and fire down to one, and as a countdown
9:17:34
Speaker 1: if you just focus on the numbers, just the numbers.
9:17:40
Speaker 29: Counting down, and notice how you feel.
9:17:48
Speaker 1: In this moment.
9:17:51
Speaker 24: As you hear the numbers counting down.
9:17:54
Speaker 1: Knowing that those numbers counting down represent and h feeling calmer,
9:18:08
Speaker 1: not just in the body, but will say, relaxing your mind.
9:18:16
Speaker 1: I just notice how you feel. There's nothing to do,
9:18:21
Speaker 1: it's nothing to say, there's nothing to think about starting
9:18:29
Speaker 1: with number five four three two. Why as you notice
9:19:22
Speaker 1: the gradual letting go the tension in your body, it
9:19:34
Speaker 1: may also begin to notice and be aware of how
9:19:40
Speaker 1: your mind is starting to slow down. This is just
9:19:49
Speaker 1: a natural thing that happens.
9:19:54
Speaker 29: It's not really a special procedure.
9:19:58
Speaker 24: It's just natural.
9:19:59
Speaker 1: Because it's your body relaxes, your mind also starts to relax,
9:20:07
Speaker 1: and a more mind relaxes, and more your body relaxes.
9:20:11
Speaker 24: It's just a continuous.
9:20:13
Speaker 1: Circle of relaxation. And it's that calmness that comes from
9:20:27
Speaker 1: relative quietness. You can even if there's background sounds either
9:20:34
Speaker 1: your side, online, it's still going to be quite calm.
9:20:43
Speaker 1: You know, you haven't got the television on, there's no
9:20:46
Speaker 1: music in the background unless you're.
9:20:49
Speaker 24: Listening to that. We called it with music of course
9:20:56
Speaker 24: you're very likely not going to be sitting in a
9:20:58
Speaker 24: room with other people. Of course you might be, but
9:21:02
Speaker 24: generally it's more idea if you can do this on
9:21:06
Speaker 24: your own, so no.
9:21:09
Speaker 1: Distractions, and when you stop thinking about stuff, relaxation automatically rises,
9:21:31
Speaker 1: a sense of comfort starts to grow, and without trying
9:21:42
Speaker 1: to build it up into something fantastical, something magical, this
9:21:53
Speaker 1: is just a natural process, something that's easy to accomplish.
9:22:06
Speaker 1: In fact, it's almost the sense of relaxing completely happens.
9:22:14
Speaker 24: Really when you put no effort into it.
9:22:18
Speaker 1: It's not something that you can really force. It's something
9:22:24
Speaker 1: that happens naturally. And part of the process of this
9:22:35
Speaker 1: recording and others is simply two allow you.
9:22:46
Speaker 29: To take advantage of this space.
9:22:53
Speaker 24: This time.
9:22:57
Speaker 1: It's just.
9:23:01
Speaker 2: Let go.
9:23:05
Speaker 24: To just be here, to be in chune.
9:23:13
Speaker 1: With how you feel, yet with the intention of wanting
9:23:25
Speaker 1: to relax deeply and maybe even to fall asleep, depending
9:23:37
Speaker 1: on what is that you wish for yourself.
9:23:44
Speaker 24: In this moment.
9:23:51
Speaker 29: As we know, relaxing is the majority of the process.
9:24:01
Speaker 28: Of fallen asleep. The actual fall asleep part is a
9:24:06
Speaker 28: tiny bit at the end. The deeper relaxed you become.
9:24:18
Speaker 24: The easier.
9:24:22
Speaker 1: You find yourself drifting.
9:24:35
Speaker 24: You can also, if he choose, stay.
9:24:39
Speaker 1: Focused on my voice and really enjoy the process, ratually
9:25:04
Speaker 1: relaxin each muscle in your body effortlessly and just.
9:25:31
Speaker 29: Observing the sensation.
9:25:42
Speaker 24: I'm letting go.
9:25:49
Speaker 1: Completely this time on account.
9:25:58
Speaker 24: From six down's one need to notice your mind.
9:26:11
Speaker 1: Down.
9:26:14
Speaker 24: With each number, you hear me say, actually, did no slow.
9:26:34
Speaker 2: To be so.
9:26:41
Speaker 24: Sex?
9:27:07
Speaker 12: Five?
9:27:27
Speaker 24: Four, three?
9:28:38
Speaker 4: S what.
9:29:28
Speaker 1: He is nowhere?
9:29:32
Speaker 24: I help you might to smooth it, write down, sinking
9:29:44
Speaker 24: deeply until relaxation. H And as you focus on your way,
9:30:08
Speaker 24: and I notice that there's some thoughts still there, maybe
9:30:18
Speaker 24: some stolen thoughts that with some eason perhaps need your attention.
9:30:34
Speaker 2: That's what you can do is.
9:30:41
Speaker 24: Save love to those thoughts. Sprint call those thoughts.
9:30:53
Speaker 2: Of love.
9:30:56
Speaker 24: I dot petals from a foul to sprink th pettles
9:31:02
Speaker 24: feel good love towards those thoughts. To let those storks
9:31:09
Speaker 24: know down not badly the number. You just need them
9:31:17
Speaker 24: to be quieter, to just calm down, slow down, wads
9:31:29
Speaker 24: down now so as you focus on those the meaning
9:31:44
Speaker 24: for us to count down this time from seven and
9:31:50
Speaker 24: to one. With each number, just imagine sprinkling those flower
9:31:59
Speaker 24: petals of love, godness, gratitude. One of these thoughts to
9:32:18
Speaker 24: amount to just not away, relax deeply.
9:32:28
Speaker 29: Did I know that.
9:32:35
Speaker 1: My thoughts were.
9:32:36
Speaker 24: Becoming and relaxed starting only seven.
9:32:59
Speaker 30: H six.
9:33:30
Speaker 24: Five fo.
9:35:18
Speaker 30: Chist Us.
9:36:50
Speaker 2: True ye
9:38:14
Speaker 1: M y