Latest / Deep Sleep Whisper Hypnosis (Jason Newland) / (no music) (10 hours) Uncle Sausages is in Sausage Heaven | Whisper Sunday | LMBYTS #1403 | Jason Newland | 3rd August 2025

Transcript

(no music) (10 hours) Uncle Sausages is in Sausage Heaven | Whisper Sunday | LMBYTS #1403 | Jason Newland | 3rd August 2025 · Deep Sleep Whisper Hypnosis (Jason Newland)

• 0:00
  Speaker 1: Hello, and welcome to Jasonnewland dot com. My name is
• 0:15
  Speaker 1: Jason Newland. Please only listen when you can safely close
• 0:22
  Speaker 1: your eyes.
• 0:25
  Speaker 2: This is.
• 0:28
  Speaker 1: Whisper Sunday. This is Sunday is Sunday.
• 0:43
  Speaker 3: Yeah, So.
• 0:47
  Speaker 1: I'm going to talk about some stuff todays. This might
• 0:57
  Speaker 1: not be the correct thing to listen to go to sleep,
• 1:13
  Speaker 1: because I'm just gonna talk about how I'm feeling. It's
• 1:22
  Speaker 1: a start off.
• 1:23
  Speaker 2: With h.
• 1:29
  Speaker 1: Kind of boh, I'll just say it and might We'll
• 1:35
  Speaker 1: just say instead of being around the bush uncurse sausages
• 1:40
  Speaker 1: passed away on during the night last night. Not it
• 1:49
  Speaker 1: was actually after I found out after I made the
• 1:53
  Speaker 1: recording yesterday, So it's during Friday night. He passed away peacefully.
• 2:12
  Speaker 1: And it's really weird. It's just I can't I can't
• 2:20
  Speaker 1: grasp by my mind around what's happened. It just doesn't
• 2:32
  Speaker 1: make sense to me. Logically, I can get it. He
• 2:38
  Speaker 1: was ill and he died. You know, he had a
• 2:44
  Speaker 1: serious illness and his organs shut down and he passed away.
• 2:52
  Speaker 1: It's a simple, really, But at the same time, six
• 3:02
  Speaker 1: weeks ago he was fine, but he wasn't but he
• 3:11
  Speaker 1: he felt fine. It's just weird, just in such a
• 3:25
  Speaker 1: short time, especially the last week. I can't. I felt
• 3:32
  Speaker 1: guilty because of the COVID. I wasn't able to visit
• 3:35
  Speaker 1: him for a week. I saw him twice before he left,
• 3:42
  Speaker 1: so I saw him on Thursday and Friday, and I
• 3:51
  Speaker 1: knew that he was near the end. The nurses said that,
• 3:55
  Speaker 1: you know, he had hours, if not days left, So
• 3:58
  Speaker 1: I knew that. So it's not a shock in a
• 4:02
  Speaker 1: sense that it's an overall shock to my life. Yeah,
• 4:23
  Speaker 1: I just I'm just confused, very confused. Yes, I can't. Yeah,
• 4:36
  Speaker 1: I'm trying to make sense of it in a positive way.
• 4:45
  Speaker 1: You know, I'm not sitting here feeling sorry for myself
• 4:50
  Speaker 1: or being overly dramatic or I don't think. But why
• 4:58
  Speaker 1: have noticed? Wow? Have I noticed? Is yesterday I was
• 5:14
  Speaker 1: very irritable, to the point of wanting to shout out
• 5:20
  Speaker 1: the window for the neighbors to shut the fuck up.
• 5:24
  Speaker 1: So I said, I was really if I did shout,
• 5:27
  Speaker 1: but not out of the window, because I I'm making
• 5:31
  Speaker 1: so much noise and it was bugging me, And it
• 5:36
  Speaker 1: bugs me anyway, but this is like on a it
• 5:39
  Speaker 1: was bugging me on a different level of intensity and
• 5:45
  Speaker 1: I wanted to do something. I wanted to physically do something,
• 5:57
  Speaker 1: which is I used to be when I was younger.
• 6:04
  Speaker 1: And i'm you know, a bit more chilled with age
• 6:09
  Speaker 1: and just not just a age, but with practice and
• 6:14
  Speaker 1: purposely st of trying to calm myself down. And I
• 6:22
  Speaker 1: had a little retaste of that feelings, and yeah, I
• 6:32
  Speaker 1: didn't like it. Anger, I guess just had a bit
• 6:42
  Speaker 1: of anger in me. I am angry about him. And
• 6:48
  Speaker 1: this is sad because it's not okay, this is not
• 7:02
  Speaker 1: necessarily logical or nice. But I know some horrible people.
• 7:12
  Speaker 1: I know some people that are just they've got no
• 7:15
  Speaker 1: redeeming qualities. Maybe they have both hidden from me, and
• 7:21
  Speaker 1: they've done horrible things to people, and they continue to
• 7:24
  Speaker 1: do it. And you've got Uncle Sausages who didn't cause
• 7:32
  Speaker 1: problems for anyone. Really, he's just kept himself as a
• 7:36
  Speaker 1: nice man, loved them, very passionate about sport, excited every
• 7:44
  Speaker 1: day about the next day coming up. Now, I'm not
• 7:55
  Speaker 1: saying I think other people should suffer instead of him.
• 8:00
  Speaker 1: That's not what I'm saying. I just don't think he
• 8:02
  Speaker 1: should have suffered. If we push it even further, really,
• 8:19
  Speaker 1: he deserves to be alive more than me because he's nicer.
• 8:24
  Speaker 1: He's a nicer person than me. It's really he appreciated
• 8:31
  Speaker 1: being alive more than I ever have. You know, I'm
• 8:40
  Speaker 1: miserable old kid. A lot of the time he was happy.
• 8:45
  Speaker 1: He was a happy man, and that just makes me
• 8:54
  Speaker 1: feel a bit of a fraud or unappreciateive towards what
• 9:01
  Speaker 1: I do. They have, which at the moment is I
• 9:06
  Speaker 1: guess I've got a degree of health. I don't know
• 9:10
  Speaker 1: what my health is like, but I'm here. I don't
• 9:14
  Speaker 1: feel healthy, to be honest, but I feel I'm here.
• 9:19
  Speaker 1: I feel better than I did last week, that's for sure,
• 9:25
  Speaker 1: But or do I I don't know what days. It's Sunday, Monday.
• 9:31
  Speaker 1: You know when I had COVID. I mean, I didn't
• 9:36
  Speaker 1: feel great then. But maybe I am just feeling sorry
• 9:44
  Speaker 1: for myself. But I don't think I am. I'm just upset.
• 10:02
  Speaker 1: And then there's the whole I mean, I feel bad
• 10:06
  Speaker 1: that I didn't get to see him for that week
• 10:09
  Speaker 1: because he was upset with me. I was trying to
• 10:12
  Speaker 1: explain to him I was ill. Okay, you just come
• 10:15
  Speaker 1: and bring me some drinks, and I said, no, I'm ill.
• 10:18
  Speaker 1: You don't don't get it. I'm ready, and it's very
• 10:23
  Speaker 1: hard to tell someone there's terminally ill, the u L
• 10:33
  Speaker 1: was a cold and expect them to have some kind
• 10:36
  Speaker 1: of sympathy. Now I didn't know it is COVID, but
• 10:41
  Speaker 1: I mean, COVID is a cold, isn't it. It's a flu.
• 10:43
  Speaker 1: It's that people have had at different levels. Might wasn't bad.
• 10:50
  Speaker 1: I was just ill and I was then I was recovered.
• 10:56
  Speaker 1: My uncle had it and he didn't recover back into
• 10:59
  Speaker 1: Fairy twenty. So that's the reason why I didn't go
• 11:10
  Speaker 1: into hospital. Well, a part from the fact that it's
• 11:13
  Speaker 1: against the law. But once I found out was COVID,
• 11:19
  Speaker 1: now I know, some people just say, Okay, I'm going
• 11:23
  Speaker 1: to go and visit my friend. I want to carry
• 11:25
  Speaker 1: on what I'm doing. The rules don't apply to me
• 11:33
  Speaker 1: now I know, And maybe in the past. I don't
• 11:36
  Speaker 1: know if i'd have been like that in the past,
• 11:37
  Speaker 1: but I like to think I wouldn't because I think
• 11:51
  Speaker 1: my uncle was ill, so he was very poorly and
• 12:04
  Speaker 1: COVID got him. So COVID finished him off. I didn't
• 12:09
  Speaker 1: want to do that to other.
• 12:10
  Speaker 4: People because you know, Uncle's sausages, his was peaceful.
• 12:23
  Speaker 1: If I had gone in there with COVID, his last
• 12:28
  Speaker 1: week might have been atrocious. So I don't. Yeah, I know,
• 12:40
  Speaker 1: I've already talked about that. The idea of like spreading
• 12:43
  Speaker 1: COVID to people, It's not really my thing, even colds,
• 12:51
  Speaker 1: because I know some people didn't get a message about
• 12:56
  Speaker 1: this and thinking you know you are, but about you know,
• 13:03
  Speaker 1: having like a low immune system and stuff and doing
• 13:08
  Speaker 1: the right thing sometimes is the good idea. Last year,
• 13:18
  Speaker 1: I went to see a nurse to have my annual
• 13:22
  Speaker 1: check up thing. My stomach's curcling, so my anal chatter,
• 13:31
  Speaker 1: my anal chatter, my anal check up is cause of
• 13:36
  Speaker 1: the bipolar and I'm on medication. So they checked my
• 13:40
  Speaker 1: liver and my kidneys, my I suppose, my heart, my
• 13:45
  Speaker 1: blood and you know, they are that check in to
• 13:48
  Speaker 1: make sure that I'm okay, which is a positive thing.
• 13:53
  Speaker 1: I mean, last time they found out that my blood
• 13:56
  Speaker 1: sugar level was very low. Yeah, one erin, They're gonna
• 14:13
  Speaker 1: give me my next medical So I stopped having sugar
• 14:19
  Speaker 1: and cut down. I've not cut down completely, but I have,
• 14:23
  Speaker 1: and I did lose weight. Am under a mound of
• 14:31
  Speaker 1: fifteen stone. Now I was sixteen stone, so I'm offering.
• 14:38
  Speaker 1: I'm moving between fourteen a half and fifteen. That's kind
• 14:42
  Speaker 1: of my offering stage now. And I am slimmer, which
• 14:48
  Speaker 1: is good. Oh yeah, the nurse was wearing a mask.
• 15:00
  Speaker 1: This isn't my doctor's practice, the GP practice. So I said,
• 15:05
  Speaker 1: you taught me to wear a mask. She said no,
• 15:08
  Speaker 1: it's okay. I said, we can share if you like,
• 15:11
  Speaker 1: which is a weird thing to say. And she's explained
• 15:20
  Speaker 1: to me that she was immune division, so she had
• 15:25
  Speaker 1: a condition where her immune system was practically zero, so
• 15:32
  Speaker 1: she wore a mask. And you know what, again, no,
• 15:45
  Speaker 1: I think I did wear a mask. Yeah, I did
• 15:51
  Speaker 1: wear a mask. And again I was like that somebody
• 16:01
  Speaker 1: can mention she's chosen to do a job where she's
• 16:10
  Speaker 1: putting her own life at risk every day. She could
• 16:15
  Speaker 1: be sitting at home, keeping away from people, but no,
• 16:22
  Speaker 1: she goes to work and she helps people in an environment.
• 16:27
  Speaker 1: So she's a nurse. She's around all kinds of you know,
• 16:34
  Speaker 1: illnesses and stuff. Just every time she steps inside the
• 16:38
  Speaker 1: doctor surgery, she's surrounded by people that are unwell. She
• 16:46
  Speaker 1: chooses to do that to help people. That's amazing, isn't it?
• 16:59
  Speaker 1: Really you think about it, What a phenomenal person. That's
• 17:14
  Speaker 1: a dedication if you want to be a record breaker. Yes,
• 17:30
  Speaker 1: that's that's it. Really, it's four o'clock. That's the core.
• 17:38
  Speaker 1: Past four in the morning. Went about at eight o'clock
• 17:41
  Speaker 1: last night, m m okay, I'll be honest. I've just
• 17:52
  Speaker 1: been restless. I was restless during the night. I was
• 17:56
  Speaker 1: restless tonight before. There's something I just a little bit
• 18:09
  Speaker 1: disturbed by the whole thing. I'm now wondering if the
• 18:22
  Speaker 1: m some of the neighbors are planning to break into
• 18:26
  Speaker 1: his flat to try and see if there's anything worth
• 18:29
  Speaker 1: stealing so I can buy themselves crack. And that's not
• 18:34
  Speaker 1: an exaggeration. That's what they're like around here, some of them.
• 18:49
  Speaker 1: It's weird.
• 18:53
  Speaker 3: So I can have.
• 18:54
  Speaker 1: New two new Dennants living in his place in the
• 19:02
  Speaker 1: next few months. I wonder what it's gonna be. Will
• 19:14
  Speaker 1: there be decent people or be more of the same,
• 19:18
  Speaker 1: more chaos and tends to be what happens now. I
• 19:27
  Speaker 1: was just thinking about over the fence and so we
• 19:30
  Speaker 1: had the amount of chaotic people we had living over
• 19:35
  Speaker 1: there over the years. Seriously, it's just there's one flat
• 19:56
  Speaker 1: and it's been three tenants and have all been absolutely who.
• 20:03
  Speaker 5: Ill just.
• 20:05
  Speaker 1: I was supposed to find I was the right word,
• 20:07
  Speaker 1: but the degree of chaos. There was a couple living there.
• 20:17
  Speaker 1: There's been a few people lived there since I've lived there,
• 20:20
  Speaker 1: but this couple, and they always arguing. And the bloke
• 20:28
  Speaker 1: in there, he would, yeah, he would order palettes and
• 20:37
  Speaker 1: he would break up the palettes during the day and
• 20:40
  Speaker 1: burn them at night. He did this for like a
• 20:44
  Speaker 1: whole summer, and then one night he set fire to
• 20:48
  Speaker 1: the clawn. So I just wake up and I noticed
• 20:54
  Speaker 1: that the garden's very bright out there over the fence.
• 21:04
  Speaker 1: It's car outside and m hm, the lawn. It basically
• 21:21
  Speaker 1: he was using a dustbin to light the you know,
• 21:28
  Speaker 1: to have the fire in, and the dustbin had fallen over,
• 21:34
  Speaker 1: so it had spread all over the grass and the
• 21:38
  Speaker 1: grass was on fire. And I came outside just to
• 21:50
  Speaker 1: sort of check it out because I wanted to, you know,
• 21:52
  Speaker 1: make sure it didn't spread. And the bloke was upset
• 21:59
  Speaker 1: that I was outside. We're doing it, okay, So that
• 22:07
  Speaker 1: was weird. Another time his girlfriend was over here. She
• 22:12
  Speaker 1: was lying in the road outside. She wasn't injured, she's
• 22:17
  Speaker 1: just lying in the road and her boyfriend was smashing
• 22:24
  Speaker 1: up the furniture in the flat. I was just like weird.
• 22:33
  Speaker 1: They moved out, they probably got kicked out. And then
• 22:37
  Speaker 1: another lady moved in the exact flat, and she used
• 22:43
  Speaker 1: to scream at herself. She'd have arguments with herself and
• 22:47
  Speaker 1: went on for hours, like you know, daily, And then
• 22:52
  Speaker 1: she left, and then we got another one moving really loud,
• 23:03
  Speaker 1: just loud, And it's hard for me. I grew up
• 23:15
  Speaker 1: in chaos, being around crazy people, shouting and aggressive and
• 23:21
  Speaker 1: swearing and doing stupid things and saying horrible things, and
• 23:31
  Speaker 1: so I grew up in that. I spent years living
• 23:36
  Speaker 1: that lifestyle when I was very young. I didn't like
• 23:40
  Speaker 1: it then. I don't like it now. Now I have
• 23:44
  Speaker 1: my moments. I'll be honest, like my moments when I'm
• 23:47
  Speaker 1: a little bit like that myself, but I don't. I
• 23:54
  Speaker 1: don't involve other people. I keep it to myself. I
• 24:02
  Speaker 1: know we're all different, but I don't live a chaotic
• 24:08
  Speaker 1: lifestyle and I won't. I can't do that. I mean,
• 24:19
  Speaker 1: it's part of the reason why I didn't reproduce. It's
• 24:23
  Speaker 1: about of the reason why I'm not in a relationship
• 24:25
  Speaker 1: with someone, these gonna be I don't know, I just
• 24:34
  Speaker 1: don't want that kind of lifestyle, shouting and arguing. And
• 24:40
  Speaker 1: just now my stomach's gurgling really bad. It's a proper gurglar. Yeah,
• 25:01
  Speaker 1: I'm not I didn't. I mean, I know this is
• 25:07
  Speaker 1: a counsel estate, but it's like it's only a few
• 25:13
  Speaker 1: people honestly, Like in my block, everyone's fine. Now, okay,
• 25:22
  Speaker 1: there's a there's a I colt with everyone, but this,
• 25:26
  Speaker 1: you know, there's always going to be problematic people, but
• 25:34
  Speaker 1: it don't really cause me problems. It's just they're living
• 25:39
  Speaker 1: a lifestyle that I don't. I'm not into. And most
• 25:53
  Speaker 1: of the time the people on the estate are pretty cool,
• 25:58
  Speaker 1: which just takes a few who wanted.
• 26:02
  Speaker 6: To rely rely.
• 26:04
  Speaker 1: Loud, obnoxious individuals. And there's one that just spends this
• 26:16
  Speaker 1: sings and be in the garden all the time shouting,
• 26:23
  Speaker 1: and then another neighbor always manages to be friend wherever
• 26:30
  Speaker 1: new people move in. There's a family that loved this
• 26:36
  Speaker 1: estate that don't they live. They don't live in the
• 26:40
  Speaker 1: council bar, but their family have been there forever and
• 26:46
  Speaker 1: they just love to be friends with the people on
• 26:49
  Speaker 1: this little council. Probably they've been doing it probably for
• 26:54
  Speaker 1: forty to fifty years. So when someone knew moves.
• 26:59
  Speaker 3: In, they'll find a way in.
• 27:03
  Speaker 1: So they can go into their home and they can
• 27:06
  Speaker 1: spend time here and make lots of noise. I don't
• 27:15
  Speaker 1: really get it, to be honest. I mean, I was
• 27:22
  Speaker 1: curious about what Luke's old flat would look like once
• 27:28
  Speaker 1: he moved out and a new person moved in. So
• 27:31
  Speaker 1: I was curious about that. And I have been in
• 27:35
  Speaker 1: there because then they boonvited me in and it was
• 27:39
  Speaker 1: like a different flat. Enough, is weird? The same same rooms,
• 27:46
  Speaker 1: completely different. And I have been in every flat apart
• 27:59
  Speaker 1: from one. H I've seen all the different flats in
• 28:06
  Speaker 1: this building. But and they've all been in my flat
• 28:17
  Speaker 1: as well, including the one that I've not been in.
• 28:24
  Speaker 1: He's only been in there a couple of times.
• 28:33
  Speaker 3: Yeah. Ok, yeah, a.
• 28:46
  Speaker 5: La la la la lahada.
• 28:52
  Speaker 1: I'm just talking for the sake of talking now a night.
• 29:06
  Speaker 1: So that really that sort of is his uncle sausages
• 29:10
  Speaker 1: passed away? See why didn't realize I guess I didn't
• 29:22
  Speaker 1: realize how ill he was. It's easy to say that now,
• 29:29
  Speaker 1: isn't he Now he's dead it's like, well, obviously he
• 29:31
  Speaker 1: was ill, but he was I mean to say that
• 29:37
  Speaker 1: he was really ill. He's also just an obvious statement,
• 29:47
  Speaker 1: but there was there was a question mark that he
• 29:51
  Speaker 1: had and I had. We had questions. So, okay, so
• 29:55
  Speaker 1: he's got this thing. Why can't they do anything about it?
• 30:02
  Speaker 1: Why can't they remove it, give him surgery, give him
• 30:06
  Speaker 1: some hope, something, And they said there's nothing they could do.
• 30:15
  Speaker 1: And his question I kind of had. We had this
• 30:17
  Speaker 1: conversation outside a few weeks ago in the sun and
• 30:26
  Speaker 1: I kind of understood where he was coming from because
• 30:29
  Speaker 1: I felt the same way. So why can't they do something?
• 30:34
  Speaker 1: And I said to the nurse at the time, why
• 30:40
  Speaker 1: can't you just give him an operation and try and
• 30:43
  Speaker 1: do something. She said, he wouldn't survive an operation. I said,
• 30:48
  Speaker 1: that's not a bad thing. Give in his condition and whatever.
• 30:55
  Speaker 1: I'm not saying it's a good thing. He doesn't survive,
• 30:57
  Speaker 1: but give him that option to go peacefully and he
• 31:05
  Speaker 1: won't know anything about it. He'll be on her prey.
• 31:07
  Speaker 1: There's at table and if it helps him, it helps him.
• 31:12
  Speaker 1: If if if that's it, then that's it. And she
• 31:16
  Speaker 1: said it doesn't work like that. Operations are expensive and
• 31:24
  Speaker 1: they don't do them d unless there's a chance that
• 31:26
  Speaker 1: can help.
• 31:37
  Speaker 7: I don't know.
• 31:44
  Speaker 1: There's also a part of me thinking about hypnosis and
• 31:55
  Speaker 1: what use is it in situations like this. Yeah, I
• 32:14
  Speaker 1: just wonder. On Thursday, he was very restless old uncle
• 32:25
  Speaker 1: sausages and I started to talk to him, and I
• 32:36
  Speaker 1: did do somepnosis with him, trying to get him to
• 32:42
  Speaker 1: just calm down, to relax his body. And I didn't
• 32:48
  Speaker 1: really get a chance to do it properly, but I
• 32:54
  Speaker 1: told him that because he was he kept moving around.
• 32:57
  Speaker 1: He was unconscious, but he was moving around his arms,
• 33:01
  Speaker 1: raising his arms up and his legs is very uncomfortable,
• 33:06
  Speaker 1: and he was clearly cause he was moving around. But
• 33:10
  Speaker 1: at the same time he may have been dreaming. I
• 33:15
  Speaker 1: don't know, but I told him that his arms were heavy,
• 33:24
  Speaker 1: and when I said that to him, he stopped moving
• 33:27
  Speaker 1: his arms around. And I probably talked to him for
• 33:39
  Speaker 1: maybe ten minutes m maybe longer, just telling him but
• 34:00
  Speaker 1: it's okay to relax, it's okay to let go. And
• 34:12
  Speaker 1: I said down on Friday as well, that's telling him
• 34:18
  Speaker 1: it's okay to let go. Doesn't have to struggle anymore.
• 34:25
  Speaker 1: Doesn't have to hold on. It's okay to let go
• 34:34
  Speaker 1: m But on Friday he was completely relaxed. He was
• 34:47
  Speaker 1: on a morphine thing, morphine drip or drive or whatever
• 34:53
  Speaker 1: it's called. H Then he's just lying there. I think.
• 35:25
  Speaker 1: I mean, it's natural to be thinking about my own life.
• 35:30
  Speaker 1: I suppose in situations like this, what have I done?
• 35:35
  Speaker 1: What have I accomplished? Has there been any purpose to
• 35:40
  Speaker 1: my existence? It's kind of the questions I've got. Maybe
• 35:49
  Speaker 1: another nicer way is what is my legacy? Or I'll
• 35:56
  Speaker 1: just be forgotten? Maybe that's it, just be forgot. But
• 36:14
  Speaker 1: then there's some people that I think do get to
• 36:17
  Speaker 1: live on in memories, different kinds of memories. So you've
• 36:27
  Speaker 1: got famous writers, musicians.
• 36:38
  Speaker 8: From hundreds and hundreds and hundreds of years ago, something
• 36:43
  Speaker 8: thousands of years ago, but we.
• 36:49
  Speaker 1: Don't necessarily know what they were like as people. I
• 37:08
  Speaker 1: think you can probably get kind of an idea what
• 37:12
  Speaker 1: I'm like, kind of from some of my recordings. Not
• 37:23
  Speaker 1: necessarily a good thing. Thousands of hours of me talking
• 37:35
  Speaker 1: thousands up my legacy just to leave my ramblings. I
• 38:08
  Speaker 1: don't know. There's no boxing on last Night this month.
• 38:20
  Speaker 1: I think apart from one fight on the sixteenth August.
• 38:25
  Speaker 1: That ain't much going on, which is a shame. And
• 38:32
  Speaker 1: in September, I fin there's a couple of big fights.
• 38:43
  Speaker 1: There's a big yeah. November, I think there's a big
• 38:46
  Speaker 1: one as well, David Benevitez against Callum Smith. David Benevitez
• 38:58
  Speaker 1: is gonna win that. David Benavas so he's now a
• 39:09
  Speaker 1: world champion light everyweight. He was one one three times
• 39:27
  Speaker 1: super lightweight, a super middleweight champion. He won it. Wait
• 39:37
  Speaker 1: a minute, he was the interims of twice and then
• 39:41
  Speaker 1: he was interim I think anyway, he's really great. David Benefittez,
• 39:49
  Speaker 1: he's pretty much my favorite boxer, but he hasn't been
• 39:53
  Speaker 1: fighting hugely regularly the last few years because he was
• 39:59
  Speaker 1: just drawling water waiting to fight Canilo, and Canelo wouldn't
• 40:05
  Speaker 1: fight him so any and he went up to lie
• 40:10
  Speaker 1: everyway and then that was wherever he went.
• 40:17
  Speaker 3: It was blocked.
• 40:19
  Speaker 1: Canelo held all the titles, and then he went up
• 40:23
  Speaker 1: to lie everyway and all the titles were all clogged
• 40:27
  Speaker 1: up there as well, and currently Bivil has well he
• 40:38
  Speaker 1: did have them be he gave up one of the
• 40:40
  Speaker 1: titles because he's choosing to have another fight with what's
• 40:49
  Speaker 1: his name, previous champion better be so before and him.
• 41:03
  Speaker 1: I think they're having a third fight. The first fight
• 41:12
  Speaker 1: better be of one or was it a draw? I
• 41:21
  Speaker 1: can't remember. I think it might have been a draw, blimey.
• 41:30
  Speaker 1: The second one bevil one, the third one, I don't know.
• 41:37
  Speaker 1: I'd always give it to Bevil because he's so good
• 41:42
  Speaker 1: to me. He's Gonta put him down as pound personally
• 41:50
  Speaker 1: pound for pound number one. Maybe not, I don't know.
• 41:56
  Speaker 1: I think it's sick, deserves to be number.
• 42:01
  Speaker 3: One pound for pound.
• 42:09
  Speaker 1: Maybe it's hard when he got different weight boxes to
• 42:19
  Speaker 1: really to compare someone like inery who is he has
• 42:27
  Speaker 1: to wear heavy boots so he doesn't flow off. He's
• 42:30
  Speaker 1: so light, and you've got Bosic Goose heavy heavyweight. I
• 42:42
  Speaker 1: don't know much he weighs. Doesn't weigh a lot actually,
• 42:52
  Speaker 1: fifteen half sixteen stones. It's not heavy. He's heavy, but
• 42:57
  Speaker 1: it's not like heavy heavy. Everyone he fights.
• 43:03
  Speaker 3: It's a lot heavier than him.
• 43:19
  Speaker 1: M yeah, So I suppose I should just go on
• 43:29
  Speaker 1: in my breakfast now watch a pair TV. My brain's
• 43:42
  Speaker 1: a bit fake at the moment.
• 43:43
  Speaker 2: It just.
• 43:46
  Speaker 1: I don't know I don't show what to do with myself.
• 43:57
  Speaker 1: Oh well, hm, thank you for listening. Remember to be
• 44:03
  Speaker 1: kind to yourself, because you do deserve to be happy.
• 44:08
  Speaker 1: Be gentle of yourself. You deserve to feel safe, lots
• 44:15
  Speaker 1: of love.
• 44:18
  Speaker 9: Bye.
• 44:24
  Speaker 6: Relax in a more deep and meaningful way, Maybe in
• 44:38
  Speaker 6: a way that can not just allow you to feel
• 44:45
  Speaker 6: calmer now and throughout the time we've spend together here,
• 44:57
  Speaker 6: not just relaxed at the end of the recording when
• 45:02
  Speaker 6: it's finished and you can enjoy that sense of comfort
• 45:09
  Speaker 6: and peace, but also I think it would be nice
• 45:24
  Speaker 6: to have those feelings of relaxation continue for longer after
• 45:44
  Speaker 6: the recording has ended, so that you can still benefit
• 45:57
  Speaker 6: from listening to my voice, maybe in a few hours time,
• 46:07
  Speaker 6: perhaps tomorrow, and then by listening regularly, especially if you
• 46:20
  Speaker 6: find like some people do, and myself as well. I
• 46:25
  Speaker 6: sometimes I find one particular recording that really resonates with me,
• 46:36
  Speaker 6: and I just listen to it over and over again
• 46:41
  Speaker 6: every morning, every evening. There was this recording from We're
• 46:54
  Speaker 6: going back to about nineteen ninety nine. It was it
• 46:59
  Speaker 6: wasn't hypnosis, it was a guided visualizations. It kind of
• 47:04
  Speaker 6: was hypnosis really, and I managed to find it again
• 47:12
  Speaker 6: and it still has the same effect on me. And
• 47:18
  Speaker 6: part of it was the person's voice relaxed me, just
• 47:31
  Speaker 6: felt so peaceful, and I'd look forward to listening to
• 47:39
  Speaker 6: her in the morning and in the evening. And I
• 47:51
  Speaker 6: knew before even pressing the play button this since I've
• 48:00
  Speaker 6: done that, pressed the play button. This was in the
• 48:05
  Speaker 6: days of CD players pressed the play button. In fact,
• 48:19
  Speaker 6: it might have even been a tape tape recorder. I'd
• 48:23
  Speaker 6: lie down on the bed and then even without necessarily
• 48:34
  Speaker 6: listening to her words because I had to memorized. Really,
• 48:49
  Speaker 6: it was as if my body knew exactly what to do,
• 49:00
  Speaker 6: and the muscles just almost went into automatic relaxation, and
• 49:22
  Speaker 6: I remember my mind would slow down. Now. Now, I
• 49:36
  Speaker 6: was listening to this recording in the early days of
• 49:42
  Speaker 6: learning hypnosis, and long before I ever made any videos
• 49:53
  Speaker 6: or audio recordings myself, because I didn't start doing that
• 49:58
  Speaker 6: till two thousands six, I knew. I knew how helpful
• 50:17
  Speaker 6: I found being able to just let go, to have
• 50:28
  Speaker 6: that trust in the person that I'm listening to, knowing
• 50:41
  Speaker 6: that it's going to be just as relaxing, if not
• 50:50
  Speaker 6: more so. Each time you hear my voice. You may
• 50:59
  Speaker 6: feel the same. Some people have been listening to me
• 51:11
  Speaker 6: for over a decade, maybe not solidly, obviously not twenty
• 51:25
  Speaker 6: four hours a day, but maybe people come back. Some
• 51:33
  Speaker 6: people maybe listen every day. That's something that I do
• 51:49
  Speaker 6: which you may not realize by listening, is yes, when
• 52:04
  Speaker 6: I record these recordings now, for example, I also am
• 52:20
  Speaker 6: affected by the words that I say. So if I
• 52:33
  Speaker 6: set you focus on your feet, notice your feet relaxing,
• 52:44
  Speaker 6: I will be focusing on my feet. I will be
• 52:52
  Speaker 6: noticing my feet relaxing. If I said focus on your hands,
• 53:13
  Speaker 6: and maybe notice the difference between each hand, perhaps notice
• 53:23
  Speaker 6: the the air in the room, the temperature of the room.
• 53:31
  Speaker 6: On the backs of your hands. You may start to
• 53:42
  Speaker 6: notice what almost feels like a very light breeze, even
• 53:50
  Speaker 6: though there may not be any type of breeze at
• 53:54
  Speaker 6: all where you are right now. And as you become
• 54:08
  Speaker 6: aware of your hands, I'm also aware of how relaxed
• 54:22
  Speaker 6: my hands our feeling now and when it comes to
• 54:48
  Speaker 6: potentially drifting off to sleep, which may be the reason
• 54:54
  Speaker 6: you're listening, I also feel drowsy when I make these recordings.
• 55:15
  Speaker 6: I also notice my mind drifting. In fact, at times
• 55:34
  Speaker 6: I've actually fallen asleep without even noticing. And then I
• 55:48
  Speaker 6: carry on talking. And it's only where I listen back
• 55:59
  Speaker 6: to do the editing. I hear snoring, and I think,
• 56:09
  Speaker 6: I don't remember snoring. I remember talking. It is snoring
• 56:19
  Speaker 6: was a pick turned up. That's why I sound like
• 56:26
  Speaker 6: when I snare, how I get really into the whole experience.
• 56:45
  Speaker 6: I don't know how you feel. How relaxed do you
• 56:54
  Speaker 6: feel in your feet, How relaxed you feel in your hands.
• 57:20
  Speaker 6: I have noticed more and more that the more relaxed,
• 57:34
  Speaker 6: deeper level of comfort you feel, the easier your breathing becomes.
• 57:56
  Speaker 6: It's almost like that additional muscle relaxation. So this allows
• 58:13
  Speaker 6: you debreath easier without necessarily focusing on your breath, however,
• 58:44
  Speaker 6: being able to notice the ease.
• 59:04
  Speaker 5: In which.
• 59:12
  Speaker 6: You breathe so naturally. You breathe so very easily and smoothly.
• 1:00:03
  Speaker 6: Whenever I imagine my breathing improving. When I've got my
• 1:00:21
  Speaker 6: eyes closed, I tend to visualize a beautiful field with
• 1:00:39
  Speaker 6: trees and flowers producing all that life giving oxygen. It
• 1:01:14
  Speaker 6: feels nice to, if nothing else, just taking some time
• 1:01:36
  Speaker 6: away from everything, enjoying that feeling of peace, serenity with
• 1:02:24
  Speaker 6: a joyful heart. Time seems to just drip by, so
• 1:03:02
  Speaker 6: very slowly, relaxed, so deeply, peaceful, completely unattached to any
• 1:03:52
  Speaker 6: thoughts whatsoever in this moment, completely free, noticing that your
• 1:04:56
  Speaker 6: mind has slowed down. Slowed down because nothing really requires
• 1:05:43
  Speaker 6: your attention. You can enjoy the physical sensations of allowing
• 1:06:14
  Speaker 6: the stress to rip out of your body, to appear
• 1:06:27
  Speaker 6: out of every part of your body, and being released
• 1:06:56
  Speaker 6: from your brain long your mind slowly but surely, the
• 1:07:36
  Speaker 6: muscle sing les, relax as really, so very deeply, rights
• 1:08:28
  Speaker 6: so deeply, and the feelings, the pleasant feelings in your
• 1:08:54
  Speaker 6: arms and shoulders, deepening each part of your body further
• 1:09:27
  Speaker 6: and deeper and deeper. Noticine, the feelings on the back
• 1:10:00
  Speaker 6: of your neck, feels in your wrists, you must whose
• 1:11:02
  Speaker 6: in the front of your body, I also feeling peaceful, deeply.
• 1:11:56
  Speaker 6: There's a sense of peace spreads through your very core.
• 1:12:37
  Speaker 6: Even when you focus on your mind, your mind becomes
• 1:13:04
  Speaker 6: bee and slowerven, deeper, relaxing, so very slow. Your stomach,
• 1:14:41
  Speaker 6: it's Fin's stomach, your back. Notice Notice how relaxed you'd
• 1:15:29
  Speaker 6: now feel in the hole of your back. In spy
• 1:16:12
  Speaker 6: from your brain all the way down the middle of
• 1:16:16
  Speaker 6: your back, sending and receiving millions of messages every day, deepcomfort,
• 1:16:44
  Speaker 6: increasing deeply relaxed.
• 1:17:27
  Speaker 2: You n.
• 1:17:58
  Speaker 6: Spreading these signals just down a spine or cord into air,
• 1:18:07
  Speaker 6: every part of your body, your shins and your calf muscles.
• 1:18:54
  Speaker 6: We're elbows. Feelings of peace and tranquility spreading through your body,
• 1:19:28
  Speaker 6: tips of your toes, to your eyes, your fingers, all
• 1:19:45
  Speaker 6: the way to your lower back. Letting go, re I
• 1:20:02
  Speaker 6: think I pace drifting mind onder in a way, happy
• 1:21:12
  Speaker 6: to let go, Let go completely, let go, so tranquil
• 1:22:16
  Speaker 6: the whole body, enjoying a sensor listing go he even
• 1:22:54
  Speaker 6: more Yeah, peace for enjoy the space, this space of peace.
• 1:24:56
  Speaker 1: And safety.
• 1:25:19
  Speaker 6: So firy fe lix. Let you go. Maybe we can
• 1:27:18
  Speaker 6: just focus on the different parts of your body, just
• 1:27:30
  Speaker 6: to notice your forehead and your eye.
• 1:28:32
  Speaker 5: It tu.
• 1:28:38
  Speaker 10: S this.
• 1:28:59
  Speaker 6: Let's see a sense of complete freedom, absolute freedom drif dreda.
• 1:30:32
  Speaker 6: He's so energy peace to breeze much easy les. You
• 1:32:19
  Speaker 6: may have or may not have noticed your mind drifting
• 1:33:08
  Speaker 6: peace for moly even more deeply in the direction of
• 1:33:38
  Speaker 6: total blissful pace, blissful pace raft, total peace, co on
• 1:35:39
  Speaker 6: so calm, let him go peace with mind Rex Foty
• 1:36:53
  Speaker 6: relax relaxed. Your body feels almost invisible, so very relaxed.
• 1:37:54
  Speaker 6: I'm peaceful, so peaceful, RELI liquor, so peaceful, fair And
• 1:39:09
  Speaker 6: you could start to notice that you are feeling more relaxed,
• 1:39:19
  Speaker 6: even though I've not purposely focused your mind upon that
• 1:39:31
  Speaker 6: sense of physical comfort that is growing within you throughout
• 1:39:37
  Speaker 6: your body, and your mind starts to slow down, and
• 1:39:50
  Speaker 6: that could be almost in recognition of I guess my speech,
• 1:39:58
  Speaker 6: not being particular, can leap fast and things just generally
• 1:40:11
  Speaker 6: feel calmer. Just by listening to my voice, you give
• 1:40:22
  Speaker 6: yourself an opportunity to take a break from the day,
• 1:40:31
  Speaker 6: take a break from your life as it is, and
• 1:40:39
  Speaker 6: to give yourself a rest, giving yourself permission to take
• 1:40:47
  Speaker 6: some time off and to allow your body to relax
• 1:40:54
  Speaker 6: and allow your mind to slow down, which in turn
• 1:41:05
  Speaker 6: releases the tension any stresses that you had in your body.
• 1:41:16
  Speaker 6: It's almost as if the parts of your body just
• 1:41:20
  Speaker 6: open up, allowing the negativity out and at the same
• 1:41:32
  Speaker 6: time replacing that negativity with positive heathing energy, which then
• 1:41:44
  Speaker 6: fills your body up and your mind to also starts
• 1:41:53
  Speaker 6: to appreciate those feelings of increasing confidence and almost uplifting,
• 1:42:10
  Speaker 6: feeling positive, healing, an energy that spreads through your body
• 1:42:27
  Speaker 6: like a wave of comfort, and all this comes and
• 1:42:37
  Speaker 6: just allowing yourself a few minutes, maybe half an hour,
• 1:42:49
  Speaker 6: however long you want it to be, just rest now
• 1:43:02
  Speaker 6: your mind and your body to almost reset itself to
• 1:43:13
  Speaker 6: the settings of comfort and relaxation, calmness, which allows more
• 1:43:29
  Speaker 6: room for feelings of pleasure and happiness to move around
• 1:43:42
  Speaker 6: your body and into your mind, almost as if your
• 1:43:51
  Speaker 6: mind and your body are sinking together, almost mirroring each
• 1:44:02
  Speaker 6: other with that growing positivity and calmness, And it feels nice.
• 1:44:17
  Speaker 6: It really does feel nice to know that you are
• 1:44:23
  Speaker 6: the one that has allowed yourself to feel more comfort
• 1:44:37
  Speaker 6: and to experience.
• 1:44:41
  Speaker 5: More of this.
• 1:44:44
  Speaker 6: Deep relaxation spreading throughout your body. And as I focus
• 1:45:01
  Speaker 6: on each part of your body, you can notice that
• 1:45:07
  Speaker 6: that part becomes even more relaxed just by focusing on it,
• 1:45:24
  Speaker 6: becomes even more calm and comfortable just by focusing. And
• 1:45:38
  Speaker 6: as I move down your body, starting at your head,
• 1:45:46
  Speaker 6: the parts that you've already focused on will continue to
• 1:45:53
  Speaker 6: relax deeply, and those parts that we yet focused on
• 1:46:03
  Speaker 6: or just automatically release any remain intention in anticipation of
• 1:46:15
  Speaker 6: even more comfort about to come. Now, I'm going to
• 1:46:28
  Speaker 6: start by focusing on your forehead. Just being aware the
• 1:46:36
  Speaker 6: feelings of your forehead and any background sounds like mister
• 1:46:46
  Speaker 6: Herbert the Pigeon can just allow you to feel even
• 1:46:51
  Speaker 6: more relaxed. Just means you're in the moment. This isn't
• 1:47:02
  Speaker 6: this isn't a sterile environment. This is the world. I
• 1:47:10
  Speaker 6: live in the countryside, so there's lots of nature sounds around.
• 1:47:22
  Speaker 6: So as you focus on your forehead, just notice how
• 1:47:28
  Speaker 6: it becomes even more relaxed as you focus only on
• 1:47:38
  Speaker 6: my voice and that part of your body. Moving down
• 1:47:48
  Speaker 6: to your eyes, focusing on your eyes, noticing how your
• 1:48:00
  Speaker 6: eyelids feel so heavy yet so light at the same time,
• 1:48:11
  Speaker 6: and all the muscles around your eyes relaxing completely. Moving
• 1:48:22
  Speaker 6: your focus down to your mouth, your lips, your tongue,
• 1:48:31
  Speaker 6: your teeth, and your gumbs, the whole of your mouth relaxing,
• 1:48:42
  Speaker 6: calm and loose as you focus now on your jaw,
• 1:48:55
  Speaker 6: not just a part of your jaw near your mouth
• 1:49:00
  Speaker 6: and your chin, but all the way up the size
• 1:49:04
  Speaker 6: of your face to your ears, the hole of your jaw.
• 1:49:14
  Speaker 5: Feeding more relaxed.
• 1:49:24
  Speaker 6: And calm. Focusing on your neck, the front of your
• 1:49:42
  Speaker 6: neck and your throat relaxing and loose and calm. The
• 1:49:54
  Speaker 6: sides of your neck, the right and left side eye
• 1:50:00
  Speaker 6: of your neck relax and loose and calm, and now
• 1:50:19
  Speaker 6: the back of your neck. Focus in on the back
• 1:50:25
  Speaker 6: of your neck, letting go of any tension that may
• 1:50:36
  Speaker 6: have been there before, and enjoying that sense of increasing
• 1:50:48
  Speaker 6: comfort and release that you can experience in the back
• 1:50:56
  Speaker 6: of your neck. Moving down your back and moving either
• 1:51:09
  Speaker 6: side of your spine right from the top of your back.
• 1:51:15
  Speaker 5: All the way.
• 1:51:17
  Speaker 6: Down to the bottom of your back, down to your
• 1:51:30
  Speaker 6: lower back. And as you move up and down your spine,
• 1:51:42
  Speaker 6: you can feel the muscles either side of your spine
• 1:51:49
  Speaker 6: relaxing even more. And there's those muscles relax That sense
• 1:52:04
  Speaker 6: of comfort starts to spread outwards from your spine into
• 1:52:14
  Speaker 6: both sides of your back, the top of your back,
• 1:52:22
  Speaker 6: the middle and your lower back. And as you scan
• 1:52:30
  Speaker 6: gently and slowly up and down your back, there's the
• 1:52:38
  Speaker 6: muscles in the top of your back relax and become looser.
• 1:52:48
  Speaker 5: The muscles in the middle of your back.
• 1:52:52
  Speaker 6: Also seem to just almost divide from each other, separating
• 1:52:59
  Speaker 6: and almost melting, and in your lower back it seems
• 1:53:15
  Speaker 6: to be an extra special feeling of comfort that spreads
• 1:53:28
  Speaker 6: into your hips. Sit down your lower back, into your hips,
• 1:53:39
  Speaker 6: into the area where your cosicks are, and into your buttocks,
• 1:53:48
  Speaker 6: and all those muscles that spread from your lower back
• 1:53:58
  Speaker 6: into your hip area start to melt, start to ready,
• 1:54:11
  Speaker 6: let go, and you knowwhere about to focus on your shoulders.
• 1:54:25
  Speaker 6: Your back and your spine will continue to let go,
• 1:54:35
  Speaker 6: continue to.
• 1:54:37
  Speaker 5: Relax so.
• 1:54:44
  Speaker 6: Calmly, and if you focus on your shoulders, you may
• 1:54:54
  Speaker 6: notice that they're already feeling really loose, already feeding calm
• 1:55:25
  Speaker 6: and fear. Those muscles then move from your neck into
• 1:55:38
  Speaker 6: your shoulders. Feel so soft and gentle, so smooth and calm,
• 1:56:14
  Speaker 6: and the feeling in your shoulders seems to spread deep
• 1:56:27
  Speaker 6: into your shoulders, that sense of relaxation, not just traveling
• 1:56:38
  Speaker 6: deeply into your muscles, but also relaxing the bones and
• 1:56:55
  Speaker 6: moving all away to underneath your arms, relaxing a whole
• 1:57:04
  Speaker 6: area between the tops of your shoulders and underneath your arms, healing.
• 1:57:20
  Speaker 6: You feel so relaxed and comfortable in your shoulders, which
• 1:57:33
  Speaker 6: sends that deep healing message into your arms. You may
• 1:57:55
  Speaker 6: feel almost as if your arms and not even there,
• 1:58:02
  Speaker 6: because they're so relaxed, so deeply relaxed, so so calm,
• 1:58:39
  Speaker 6: so po not feeling spreading.
• 1:58:58
  Speaker 5: Oh way down your arms, two elbows.
• 1:59:09
  Speaker 6: In, including your elbows, circumforts spreads or away into wrists,
• 1:59:37
  Speaker 6: your forearments and your wrists so heavy. Yet at the
• 1:59:52
  Speaker 6: same time, sonlight and gentle, freksy.
• 2:00:35
  Speaker 11: Now on.
• 2:00:39
  Speaker 6: Your hands, my hands, so peaceful in your hands, there's
• 2:01:32
  Speaker 6: a sense of real peace. It just seems to I
• 2:01:55
  Speaker 6: feel so familiar, your hands relax deeply. Yes, ther thingers
• 2:03:07
  Speaker 6: a thing is sad less a thing, it's hips. Moving
• 2:04:12
  Speaker 6: your attention to the front of your body, so comfortable,
• 2:04:41
  Speaker 6: moving your focus to your legs, what muscles in your thighs,
• 2:06:26
  Speaker 6: your knees so relaxed you can't musculs and just sens
• 2:07:07
  Speaker 6: co puzy they.
• 2:08:00
  Speaker 9: Four and the fathing and your feet, sir, peaceful, so calm,
• 2:09:28
  Speaker 9: so peaceful, so calm, so peaceful, so calm.
• 2:10:17
  Speaker 6: So peace fall RelA sin peace fall so calm, loveing
• 2:10:51
  Speaker 6: that deep relaxation to spread your chest in storm, letting go.
• 2:11:16
  Speaker 1: Everything.
• 2:11:28
  Speaker 6: So I'm gonna start counting down now, from twenty down
• 2:11:34
  Speaker 6: to one. You can imagine in a way, it's like
• 2:11:43
  Speaker 6: just walking down some steps and each step or twenty steps,
• 2:11:49
  Speaker 6: and each step represents a level of comfort, each step
• 2:11:59
  Speaker 6: represent sense.
• 2:12:03
  Speaker 5: A deepening of that comfort, and the.
• 2:12:13
  Speaker 6: Furvies you walk down those steps that the deeper and
• 2:12:19
  Speaker 6: more relaxed you feel. So starting with number twenty twenty, nineteen, eighteen, seventeen,
• 2:15:02
  Speaker 6: sixteen eight four four two too well fie nine y seven.
• 2:25:00
  Speaker 2: Us six.
• 2:26:17
  Speaker 12: H h.
• 2:26:47
  Speaker 6: H five.
• 2:28:39
  Speaker 5: Four h.
• 2:29:27
  Speaker 12: H h.
• 2:32:17
  Speaker 5: One.
• 2:33:07
  Speaker 6: And now as you focus on your eyes, we're gonna
• 2:33:24
  Speaker 6: count down from ten to tout one, focusing just on
• 2:33:36
  Speaker 6: your eyes, your eyelids, the muscles around your eyes, your
• 2:33:47
  Speaker 6: eye walls themselves, a whole area that makes up your eye.
• 2:34:07
  Speaker 6: And as we count down from ten down to one,
• 2:34:15
  Speaker 6: whilst focusing on your eyes, you'll become twice is relaxed
• 2:34:31
  Speaker 6: with each number counting down that you may find the
• 2:34:44
  Speaker 6: all you want to do is just drift off to sleep.
• 2:34:53
  Speaker 6: And if that's what you want, then just allow yourself
• 2:35:00
  Speaker 6: to do that. Now, focus in on your eyes. I'm
• 2:35:15
  Speaker 6: going to begin counting down from ten down to one
• 2:35:24
  Speaker 6: right now ten nine.
• 2:36:35
  Speaker 13: Eight seven.
• 2:37:42
  Speaker 5: H five.
• 2:40:43
  Speaker 6: Four three two one. So count down ten to one, ten, nine, eight, seven, six, five, four.
• 2:45:08
  Speaker 5: Three two.
• 2:45:14
  Speaker 6: One. And maybe that was a bit too quick in
• 2:45:24
  Speaker 6: order to relax. Maybe it's a bit too fast for
• 2:45:28
  Speaker 6: you to notice the calming of your body, maybe even
• 2:45:38
  Speaker 6: a little bit of pressure there, Like you're counting down
• 2:45:42
  Speaker 6: from ten to one. Would you expect me to do man,
• 2:45:46
  Speaker 6: expect me to stick go with floppy just because you're
• 2:45:50
  Speaker 6: counting down. I could try it again, but this time
• 2:45:59
  Speaker 6: I'll go this lower. This time, as you focus on
• 2:46:06
  Speaker 6: the whole of your body before we focus on your legs.
• 2:46:13
  Speaker 6: Just notice how your body does start to feel more
• 2:46:23
  Speaker 6: relaxed with every number that I count down ten nine, eight, seven, six,
• 2:47:11
  Speaker 6: five four three two one, And just notice how how
• 2:48:20
  Speaker 6: you feel, generally, how your body feels. It's not necessarily
• 2:48:31
  Speaker 6: even about counting down from ten to one. It's that
• 2:48:41
  Speaker 6: space that you have, that space between being active physically
• 2:49:01
  Speaker 6: or mentally to just sitting or lying down, just being there,
• 2:49:12
  Speaker 6: not doing anything, not saying anything, not needing to think
• 2:49:17
  Speaker 6: about anything. So it opens up a space, you know,
• 2:49:23
  Speaker 6: a bit of a space, a gap. And the more
• 2:49:34
  Speaker 6: I came down from ten to one, the bigger that
• 2:49:37
  Speaker 6: gap becomes. So there's that gap of calmness of comfort, relaxation.
• 2:49:54
  Speaker 6: It's a nice feeling, and it moves those stresses or
• 2:50:07
  Speaker 6: discomforts physically or emotionally, moves them away. Allows you.
• 2:50:24
  Speaker 12: To just.
• 2:50:27
  Speaker 6: Slow down, someone to count again from ten down to one,
• 2:50:34
  Speaker 6: and notice that gap widening, the gap, And as it widens,
• 2:50:45
  Speaker 6: it's almost like the stress and attention falls into the
• 2:50:51
  Speaker 6: gap and gives you that distance, that space.
• 2:51:11
  Speaker 5: Now ten.
• 2:51:21
  Speaker 6: Nine, eight, seven, six, five, four three two.
• 2:53:06
  Speaker 7: One.
• 2:53:17
  Speaker 6: Now, how does your body feel now? Can you notice
• 2:53:39
  Speaker 6: do you feeling calmer, the feeling more relaxed as we
• 2:54:16
  Speaker 6: now focus on your legs, just your legs. We're just
• 2:54:36
  Speaker 6: gonna start with focusing on your thighs. Of course, it's
• 2:54:56
  Speaker 6: not the most exciting thing to be do because I'm
• 2:55:05
  Speaker 6: sure like most of your body is not a lot
• 2:55:07
  Speaker 6: going on right now. Just focusing on the whole of
• 2:55:20
  Speaker 6: your thighs, the tops of your thighs, the sides of
• 2:55:26
  Speaker 6: your thighs, the bottoms of your thighs, your outer thighs,
• 2:55:33
  Speaker 6: and your inner thighs. Basically the whole of your thigh
• 2:55:38
  Speaker 6: that leads into your hip and it goes down to
• 2:55:47
  Speaker 6: your knee joints. Now, this is a big area it's
• 2:56:01
  Speaker 6: a very heavy area. It's very strong, probably the strongest
• 2:56:08
  Speaker 6: muscles in your body or in your thighs. But I
• 2:56:21
  Speaker 6: don't think we perhaps give enough attention to our thighs.
• 2:56:35
  Speaker 6: Perhaps we don't acknowledge how important our thighs are to
• 2:56:46
  Speaker 6: our lives, how much they actually do for us all
• 2:57:07
  Speaker 6: through our lives. And it may seem to sound really weird, but.
• 2:57:20
  Speaker 5: I think that all of our.
• 2:57:22
  Speaker 6: Body parts, especially our thighs, need some TLC, a bit
• 2:57:33
  Speaker 6: of love shown, a bit of acknowledgement, thank you, gratitude
• 2:57:52
  Speaker 6: for what our thighs do for us. And I know
• 2:58:01
  Speaker 6: this may sound a bit strange. Maybe you think, why
• 2:58:07
  Speaker 6: am I Surely I should be out in the garden
• 2:58:11
  Speaker 6: hugging a tree or something. Well, it's hard to set
• 2:58:19
  Speaker 6: a microphone up on a tree. That's why I'm doing
• 2:58:22
  Speaker 6: this indoors. Otherwise I would be outside hugging a tree.
• 2:58:26
  Speaker 6: Now I can't see the television from the tree. If
• 2:58:35
  Speaker 6: you move down to your knees gain such an important part.
• 2:58:45
  Speaker 6: And I think we don't necessarily I'll speak for myself here,
• 2:58:52
  Speaker 6: I don't necessarily appreciate all that my knees do for me.
• 2:58:59
  Speaker 6: Until I have a problem with my knee. It's occasionally
• 2:59:04
  Speaker 6: if I ever maybe i'll bash it, or it's aching
• 2:59:09
  Speaker 6: for some reason. It's then that I realize how much
• 2:59:16
  Speaker 6: it does. You know, the benefit of being able to
• 2:59:20
  Speaker 6: use my legs without any kind of physical discomfort.
• 2:59:29
  Speaker 5: Is a beautiful thing.
• 2:59:33
  Speaker 6: That's possibly not appreciated until it's temporarily removed. You know
• 2:59:40
  Speaker 6: that's comfort. But as you focus on your knees, regardless
• 2:59:50
  Speaker 6: of how your knees feel, you can have that sense
• 2:59:56
  Speaker 6: of gratitude love to your knees for all that they
• 3:00:02
  Speaker 6: do for you. And you can still have that attention
• 3:00:15
  Speaker 6: on your thighs and maybe notice how your thighs feel.
• 3:00:21
  Speaker 6: Maybe you've noticed that they are relaxing more deeply as
• 3:00:39
  Speaker 6: you focus now on the bottoms of your legs, your
• 3:00:44
  Speaker 6: shins and your calf muscles and the bones between your
• 3:00:51
  Speaker 6: knees and your feet incorporate. And of course your ankles
• 3:00:59
  Speaker 6: so important, and anyone that's had even like the slightest
• 3:01:09
  Speaker 6: sprain of an ankle knows how how much we take
• 3:01:17
  Speaker 6: our ankles for granted. And it's kind of strange in
• 3:01:26
  Speaker 6: a way when you think that, you know, logically, our
• 3:01:31
  Speaker 6: wrists are a lot thinner than the rest of our arms,
• 3:01:35
  Speaker 6: which is okay, it doesn't I can't see any problem
• 3:01:39
  Speaker 6: with that because we're just picking stuff up. But our
• 3:01:44
  Speaker 6: ankles so much thinner than the rest of our legs,
• 3:01:56
  Speaker 6: and from a physics perspective or logical cool even it
• 3:02:00
  Speaker 6: doesn't really make sense that all this weight would ultimately
• 3:02:07
  Speaker 6: be resting on your ankles then leading to your feet.
• 3:02:18
  Speaker 6: That thin area, thin bone. Yeah, it does so much
• 3:02:27
  Speaker 6: great work. Supports us, supports our body for a lifetime,
• 3:02:38
  Speaker 6: helps us to balance, It helps you to get around
• 3:02:48
  Speaker 6: and be mobile. And there's the calf muscles. Of course,
• 3:03:02
  Speaker 6: when I was younger, I couldn't see the point in
• 3:03:05
  Speaker 6: calf muscles. Didn't seem to do anything. Okay, if I
• 3:03:11
  Speaker 6: walked around on tiptoes, then my calf muscles get some work.
• 3:03:16
  Speaker 6: But of course that's not true. The calf muscles are
• 3:03:19
  Speaker 6: being used whenever we use our legs, and your shins
• 3:03:32
  Speaker 6: there to protect your lower legs, shaped in a way
• 3:03:43
  Speaker 6: almost as a protector for the bone, leading of course
• 3:03:55
  Speaker 6: to your ankles and feet. But we're not going to
• 3:04:05
  Speaker 6: focus on your feet. We're just going to focus on
• 3:04:07
  Speaker 6: the legs. I realize that now that I've mentioned your feet.
• 3:04:15
  Speaker 6: It probably focuses on them anyway, So maybe I should
• 3:04:19
  Speaker 6: focus on your feet a little bit. You can have
• 3:04:25
  Speaker 6: them in your awareness the same as you have your
• 3:04:31
  Speaker 6: thighs in your awareness. Even though we haven't been focusing
• 3:04:36
  Speaker 6: on your thighs a few minutes, let me focusing on
• 3:04:41
  Speaker 6: your ankles. There's still that sensation of comfort in your
• 3:04:58
  Speaker 6: thighs in this that movement of energy, because the thighs
• 3:05:10
  Speaker 6: hold lots of different sensations. Of course, there's the muscles,
• 3:05:17
  Speaker 6: the big straw muscles that we have in our thighs.
• 3:05:30
  Speaker 6: But the skin on the outside of the thighs, as
• 3:05:36
  Speaker 6: in the outside of all of our body, can be
• 3:05:41
  Speaker 6: very sensitive, sensitive to the touch, sensitive to temperature, and
• 3:05:59
  Speaker 6: inside your thighs the bones, there's the muscle, there's the blood, vessels,
• 3:06:07
  Speaker 6: the ar trees, all this stuff that's inside your thighs.
• 3:06:17
  Speaker 6: And I guess sometimes it'd be nice if you could
• 3:06:21
  Speaker 6: actually put your fingers inside your thighs and a message,
• 3:06:28
  Speaker 6: so you can message on the outside, of course, but
• 3:06:32
  Speaker 6: to be able to get deep into the muscles and
• 3:06:35
  Speaker 6: to be able to just message inside your thighs, message
• 3:06:40
  Speaker 6: in the bones of your leg massage in all the
• 3:06:48
  Speaker 6: veins and just gently heathing your thighs, and you could
• 3:06:59
  Speaker 6: move down message and inside your knees. It's a message
• 3:07:06
  Speaker 6: in those bones, but with healing fingertips, spreading that healing
• 3:07:13
  Speaker 6: energy deep into the joints of your knees. Of course,
• 3:07:24
  Speaker 6: there's the back of your your knee, you know, the
• 3:07:27
  Speaker 6: inside crease where your knee is. It's a very sensitive area.
• 3:07:36
  Speaker 6: Very it feels very nice when you stroke it. That
• 3:07:41
  Speaker 6: might be because it's an area that's not really touched
• 3:07:45
  Speaker 6: very often. It's almost like a hidden part, that crease
• 3:07:53
  Speaker 6: in your legs. It's almost it's like a part that
• 3:08:00
  Speaker 6: has a sensitivity, which is a little bit different. Of course,
• 3:08:11
  Speaker 6: it's protected by your legs. So you can imagine putting
• 3:08:22
  Speaker 6: your fingers into that crease in your legs, folding between
• 3:08:33
  Speaker 6: your legs, you can just message with your fingertips. Imagine
• 3:08:38
  Speaker 6: your fingertips going inside massage in the muscle tissue. You
• 3:08:49
  Speaker 6: can of course feel the bones of your knees heading
• 3:08:55
  Speaker 6: through your fingertips and then as you go down to
• 3:09:08
  Speaker 6: your calf muscles. And that's the part I'd like to
• 3:09:11
  Speaker 6: be able to really put my fingertips deep inside my
• 3:09:17
  Speaker 6: calf muscles. Massage in every single tissue of that muscle,
• 3:09:27
  Speaker 6: healing every part, and then doing the same for my shins,
• 3:09:40
  Speaker 6: massage in and gently stroking the bones, gently stroking them,
• 3:09:48
  Speaker 6: healing in a loving way, because they deserve to be
• 3:09:52
  Speaker 6: treated as the precious bones that they are, because I
• 3:10:00
  Speaker 6: because are so precious as in all the other parts
• 3:10:03
  Speaker 6: of our body, and more.
• 3:10:07
  Speaker 5: Precious of anyture.
• 3:10:11
  Speaker 6: On the planet. When you start to think about your
• 3:10:27
  Speaker 6: legs in this way, it can change your perspective.
• 3:10:38
  Speaker 5: It might sound a bit.
• 3:10:42
  Speaker 6: A bit silly to start with the idea of having
• 3:10:47
  Speaker 6: love for your legs, showing appreciation for your thighs, wanting
• 3:10:57
  Speaker 6: to be able to put your hands in your thighs,
• 3:11:03
  Speaker 6: the massage the muscles and the bones, and to get
• 3:11:10
  Speaker 6: your fingers deep in there, releasing all tension, just to
• 3:11:18
  Speaker 6: show how much you care about your legs, how much
• 3:11:28
  Speaker 6: you care for what your legs do for you regularly,
• 3:11:36
  Speaker 6: your knees, your calves, your ankles, the strength of your ankles,
• 3:11:49
  Speaker 6: considering how thin they are compared to the rest of
• 3:11:54
  Speaker 6: your legs, especially your thighs, yet this so strong, so flexible,
• 3:12:07
  Speaker 6: absolutely amazing things. Your ankles are truly a gift because
• 3:12:20
  Speaker 6: of what they do for you supporting all that weight.
• 3:12:31
  Speaker 6: Regardless of how what weight you are, even if you're
• 3:12:35
  Speaker 6: only eat eight stone, there's still a lot of weight
• 3:12:40
  Speaker 6: for these little ankles. Now I'm a lot heavier than
• 3:12:47
  Speaker 6: eight stone doubled out, yet my ankles support my body
• 3:12:58
  Speaker 6: all the.
• 3:12:58
  Speaker 7: Time, or they do give off a sigh of relief
• 3:13:05
  Speaker 7: when I sit down, as my whole legs do.
• 3:13:14
  Speaker 6: My feet feet also go, my toes clap.
• 3:13:21
  Speaker 5: We're so happy.
• 3:13:41
  Speaker 6: Your legs really are amazing.
• 3:13:49
  Speaker 5: And I know that talking about talking about your legs
• 3:13:53
  Speaker 5: is probably.
• 3:13:56
  Speaker 6: Possibly among the most most boring things you have heard
• 3:14:00
  Speaker 6: anyone say. Possibly you're boring or not. Everything I said
• 3:14:09
  Speaker 6: is true. Your legs are amazing. Your legs deserve not
• 3:14:26
  Speaker 6: just respect, They deserve to relax deeply. They deserve to
• 3:14:45
  Speaker 6: take some time out of the day to just let
• 3:14:50
  Speaker 6: go completely. Your legs really can relax. And because the
• 3:15:26
  Speaker 6: legs are so such a most, you know, very important
• 3:15:31
  Speaker 6: part of your body. When you relax your legs, the
• 3:15:36
  Speaker 6: rest of your body also naturally follows in that journey
• 3:15:47
  Speaker 6: of comfort. I can feel it in my hips. My
• 3:15:59
  Speaker 6: hips feel really loose, and also my light back as well.
• 3:16:09
  Speaker 6: My light back really feels it feels stretched, even though
• 3:16:14
  Speaker 6: I'm just sitting in a chair and there's no stretching.
• 3:16:21
  Speaker 5: As far as I'm aware that I'm doing.
• 3:16:23
  Speaker 6: It's almost as if the muscles are just relaxed so
• 3:16:26
  Speaker 6: much that there is a natural stretch.
• 3:16:31
  Speaker 5: As the tension has reduced a lot. And I'm now
• 3:16:54
  Speaker 5: going to count down from ten down to one, you
• 3:17:01
  Speaker 5: can continue.
• 3:17:04
  Speaker 6: To fill wonderfully relaxed ten nine, eight, seven, six, five.
• 3:17:35
  Speaker 5: Four three two one.
• 3:17:54
  Speaker 6: Relax. So I'm just going to count down from fire
• 3:18:06
  Speaker 6: down to one. And as a countdown, if you just
• 3:18:10
  Speaker 6: focus on the numbers, just the numbers counting down, and
• 3:18:18
  Speaker 6: notice how you feel in this moment as you hear
• 3:18:28
  Speaker 6: the numbers counting down, knowing that those numbers counting down
• 3:18:35
  Speaker 6: represent you feeling calmer, not just in your body, but
• 3:18:46
  Speaker 6: also relaxing your mind, I'll just notice how you feel.
• 3:18:55
  Speaker 6: There's nothing to do, there's nothing to say, there's nothing
• 3:19:01
  Speaker 6: to think about, starting with.
• 3:19:07
  Speaker 5: Number five, four.
• 3:19:26
  Speaker 6: Three two.
• 3:19:43
  Speaker 5: One.
• 3:19:53
  Speaker 6: Now, as you notice the gradual letting go that the
• 3:20:05
  Speaker 6: tension in your body, you may also begin to notice
• 3:20:13
  Speaker 6: and be aware of how your mind is starting to
• 3:20:21
  Speaker 6: slow down. This is just a natural thing that happens.
• 3:20:31
  Speaker 6: It's not really a special procedure. It's just natural because
• 3:20:36
  Speaker 6: as your body relaxes, your mind also starts to relax,
• 3:20:43
  Speaker 6: and the more your mind relaxes, the more your body relaxes.
• 3:20:47
  Speaker 6: It's just a continuous circle of relaxation. And is that
• 3:20:59
  Speaker 6: calmness that comes from relative quietness. You know, even if
• 3:21:07
  Speaker 6: there's background sounds either your side, online, it's still going
• 3:21:15
  Speaker 6: to be quite calm. You know, you haven't got the
• 3:21:20
  Speaker 6: television on, there's no music in the background, unless you're
• 3:21:25
  Speaker 6: listening to the recording. With music, of course, you're very
• 3:21:33
  Speaker 6: likely not going to be sitting in a room with
• 3:21:35
  Speaker 6: other people. Of course you might be, but generally it's
• 3:21:40
  Speaker 6: more ideal if you can do this on your own,
• 3:21:44
  Speaker 6: so no distractions, and when you stop thinking about stuff,
• 3:22:01
  Speaker 6: relaxation automatically rises. A sense of comfort starts to grow,
• 3:22:16
  Speaker 6: and without trying to build it up into something fantastical
• 3:22:23
  Speaker 6: or something magical, this is just a natural process, something
• 3:22:35
  Speaker 6: that's easy to accomplish. In fact, it's almost the sense
• 3:22:46
  Speaker 6: of relaxing completely happens really when you put no effort
• 3:22:53
  Speaker 6: into it. It's not something that you can really force,
• 3:23:00
  Speaker 6: something that happens naturally, and part of the process of
• 3:23:11
  Speaker 6: this recording and others is simply two allow you to
• 3:23:23
  Speaker 6: take advantage of this space this time, to just let go,
• 3:23:41
  Speaker 6: to just be here, to be in tune with how
• 3:23:49
  Speaker 6: you feel, yet with the intention of wanting to relax
• 3:24:03
  Speaker 6: deeply and maybe even to fall asleep, depending on what
• 3:24:15
  Speaker 6: it is that you wish for yourself.
• 3:24:20
  Speaker 5: In this moment.
• 3:24:28
  Speaker 6: As we know, relaxing is the majority of the process
• 3:24:37
  Speaker 6: of falling asleep. The actual falling asleep part is a
• 3:24:42
  Speaker 6: tiny bit at the end. The deeper relaxed you become,
• 3:24:54
  Speaker 6: the easier.
• 3:24:58
  Speaker 5: You find.
• 3:25:00
  Speaker 6: Yourself drifting. You can also, if you choose stay focused
• 3:25:17
  Speaker 6: on my voice and really enjoy the process, gradually relaxing
• 3:25:46
  Speaker 6: each muscle in your body effortlessly and just observing the
• 3:26:12
  Speaker 6: sensation of letting go completely. This time, I'm going to
• 3:26:34
  Speaker 6: count from six down to one, and you can notice
• 3:26:44
  Speaker 6: your mind calming down more with each number that you
• 3:26:54
  Speaker 6: hear me say, naturally, feeling calm and slow and peaceful, six, five, four, three, two.
• 3:29:43
  Speaker 2: One.
• 3:30:04
  Speaker 5: Being aware of how your mind has slowed.
• 3:30:13
  Speaker 6: Right down, sinking deeply into relaxation. And as you focus
• 3:30:40
  Speaker 6: on your mind, you may notice that there are some
• 3:30:49
  Speaker 6: thoughts still there, maybe some stubborn thoughts that for some
• 3:30:59
  Speaker 6: reason perhaps need your attention. So what you can do
• 3:31:12
  Speaker 6: is send love to those thoughts. Sprinkle those thoughts with love.
• 3:31:32
  Speaker 6: Might all petals from a flower. Just sprinkle it over them,
• 3:31:37
  Speaker 6: petals filled with love towards those thoughts, to let those
• 3:31:45
  Speaker 6: thoughts know that you're not abandoned in them.
• 3:31:51
  Speaker 5: You just need them. You require them to just calm down,
• 3:32:01
  Speaker 5: slow down, quiet down.
• 3:32:09
  Speaker 6: For now. So as you focus on those remaining thoughts.
• 3:32:22
  Speaker 6: As we count down this time from seven down to one.
• 3:32:28
  Speaker 6: With each number, just imagine sprinkling those flower petals of love, kindness,
• 3:32:43
  Speaker 6: gratitude over those thoughts, which will allow them to just
• 3:32:57
  Speaker 6: melt away and relax deeply. With every number, those thoughts
• 3:33:12
  Speaker 6: will become more and more relaxed. Starting with number seven, six, five, four,
• 3:34:46
  Speaker 6: three two one it Now, notice how relaxed your feeling
• 3:36:12
  Speaker 6: in your body.
• 3:36:21
  Speaker 5: We're going to focus.
• 3:36:27
  Speaker 6: On your hands, because the more relaxed your hands are,
• 3:36:39
  Speaker 6: the more relaxed your body and mind are. And this
• 3:37:00
  Speaker 6: you focus on your hands and your fingers. There's nothing
• 3:37:10
  Speaker 6: needed to be done. There's no clenching of fists or
• 3:37:16
  Speaker 6: dancing the fingers. Or anything like that. It's just noticing
• 3:37:28
  Speaker 6: and focusing on your hands, noticing how they feel, because
• 3:37:56
  Speaker 6: the more relax your hands feel, the calmer your mind feels,
• 3:38:09
  Speaker 6: and the more comfort you feel throughout your body. And
• 3:38:24
  Speaker 6: you may have already noticed.
• 3:38:42
  Speaker 5: Your mind is starting.
• 3:38:57
  Speaker 6: To dressed like since just on your hands and fingers,
• 3:39:25
  Speaker 6: allowing them to experience a real deepening of that relaxation.
• 3:39:40
  Speaker 5: In your hands and fingers.
• 3:39:48
  Speaker 2: More.
• 3:39:52
  Speaker 5: And more relaxed. With each number.
• 3:40:07
  Speaker 6: From eight down to one, you can almost feel that
• 3:40:21
  Speaker 6: healing and relaxing energy spreading into your hands and fingers,
• 3:40:34
  Speaker 6: becoming year law relaxing with each number you hear, going
• 3:40:55
  Speaker 6: down from eight down one, drifting, drifting again starting with
• 3:41:21
  Speaker 6: number eight, seven, six, five, four, three, two, h just
• 3:45:16
  Speaker 6: being here now, nothing to think about, nothing to do,
• 3:45:27
  Speaker 6: nothing to say, and everything just feels calmer. And this
• 3:45:41
  Speaker 6: is your natural state of being. This is how you
• 3:45:49
  Speaker 6: just normally feel. When you take away all of that
• 3:45:55
  Speaker 6: other stuff that we add, you know, things like stress
• 3:46:03
  Speaker 6: and worrying and overthinking and the anxiety tension just generally
• 3:46:18
  Speaker 6: thinking about stuff. You take that away, which is what
• 3:46:24
  Speaker 6: we do what we do now.
• 3:46:33
  Speaker 5: You're left with.
• 3:46:36
  Speaker 6: A real sense of peacefulness, which comes to you very quickly,
• 3:46:49
  Speaker 6: because ultimately it's just a feeling, a feeling of comfort.
• 3:47:04
  Speaker 6: It's almost as if you've gone inside yourself and you've
• 3:47:07
  Speaker 6: found a special place where everything is peaceful, a place
• 3:47:22
  Speaker 6: where you can feel relaxed and your natural sense of comfort,
• 3:47:33
  Speaker 6: a place where you can be you, where you can
• 3:47:41
  Speaker 6: accept yourself for who you are, a place where you're
• 3:47:48
  Speaker 6: not trying to please anybody else ever, a place where
• 3:47:59
  Speaker 6: you can actually not just love yourself, but in some
• 3:48:08
  Speaker 6: ways more importantly, you can like yourself appreciate who you are.
• 3:48:27
  Speaker 6: That sense of gratitude is in the air all around you.
• 3:48:41
  Speaker 6: That's also a place where you can actually feel the
• 3:48:49
  Speaker 6: healing energy soaking into your body. Healing energy soaking into
• 3:49:04
  Speaker 6: your body, and that healing energy spreads through your veins,
• 3:49:18
  Speaker 6: traveling to each and every single part of your body,
• 3:49:31
  Speaker 6: and you start to realize that actually that healing energy,
• 3:49:38
  Speaker 6: it's not just entered into your brain, it's become part
• 3:49:45
  Speaker 6: of your brain, and that spinal fluid is now mixed
• 3:49:56
  Speaker 6: with healing energy, not just allowing you to feel so
• 3:50:08
  Speaker 6: much more relaxed and healthy in this moment, but also
• 3:50:22
  Speaker 6: you start to realize that actually what's happening now. With
• 3:50:30
  Speaker 6: that healing, relaxing energy spreading through your body, it's actually
• 3:50:40
  Speaker 6: changing your life. It's actually changing the way you're going
• 3:50:51
  Speaker 6: to feel, not just now, but tomorrow and the next day.
• 3:50:59
  Speaker 6: As your health improves, not just your physical health, but
• 3:51:07
  Speaker 6: your mental health. Things that used to bother you in
• 3:51:14
  Speaker 6: the past, for some reason, no longer have the effect
• 3:51:22
  Speaker 6: that they used to because something has changed deep within you.
• 3:51:36
  Speaker 6: Maybe things that used to cause you to feel anger
• 3:51:47
  Speaker 6: no longer have that power to control you the way
• 3:51:57
  Speaker 6: they seem to be able to before. As you realize
• 3:52:06
  Speaker 6: that you're the one who decides what affects you, you're
• 3:52:19
  Speaker 6: the one who decides to feel relaxed and calm when
• 3:52:30
  Speaker 6: you choose to enjoy noticing these natural developments of healing
• 3:52:47
  Speaker 6: continuing to grow and improve your life day by day,
• 3:53:02
  Speaker 6: including of course, your ability to relax so much easier
• 3:53:15
  Speaker 6: and sleep in. It's the most natural thing in the
• 3:53:24
  Speaker 6: world to you, because falling asleep is something that you've
• 3:53:34
  Speaker 6: done so many times in your life, and you know
• 3:53:45
  Speaker 6: that you were born, as we all were, with the
• 3:53:50
  Speaker 6: ability to fall asleep naturally. You were born with that
• 3:54:02
  Speaker 6: ability the just drift.
• 3:54:09
  Speaker 5: Off into a deep healing sleep.
• 3:54:19
  Speaker 6: Even when we're kids, sometimes will fall asleep when we
• 3:54:24
  Speaker 6: don't even want to try and tell us stay awake.
• 3:54:30
  Speaker 6: Maybe it's a birthday in the morning, or it's Christmas
• 3:54:34
  Speaker 6: or holiday or something we look forward to. We don't
• 3:54:37
  Speaker 6: want to go to sleep. But the more we want
• 3:54:42
  Speaker 6: to stay awake, the more we just start to drift.
• 3:54:51
  Speaker 6: And the more you fight drifting, the more you try
• 3:54:56
  Speaker 6: to stop yourself and drift in a safe the deeper
• 3:55:01
  Speaker 6: and stronger that drifting becomes. Because we're born not just
• 3:55:12
  Speaker 6: with the need to relax deeply and to naturally fall asleep,
• 3:55:22
  Speaker 6: but it's our birthright, it's part of our DNA. And
• 3:55:36
  Speaker 6: sometimes as we get older in life, perhaps at times
• 3:55:42
  Speaker 6: we have forgotten that relaxing completely is not only a
• 3:55:56
  Speaker 6: wonderfully pleasant experience, it's also really easy. It's very, very
• 3:56:20
  Speaker 6: easy to let go, because that's all it is.
• 3:56:26
  Speaker 10: It is just.
• 3:56:30
  Speaker 6: Deciding to let go. And when you press the play
• 3:56:41
  Speaker 6: button on my recordings, you have given permission for my
• 3:56:52
  Speaker 6: voice to relax you. When you press that play button,
• 3:57:01
  Speaker 6: you've given me permission for my words to affect you
• 3:57:13
  Speaker 6: in a positive, only a positive way. Opening up your
• 3:57:29
  Speaker 6: mind two useful.
• 3:57:38
  Speaker 5: And healing.
• 3:57:41
  Speaker 6: Suggestions that can have such an amazing effect on how
• 3:57:57
  Speaker 6: you feel right now, as well as those changes that
• 3:58:10
  Speaker 6: continue long after the recording ends. Those changes within you
• 3:58:23
  Speaker 6: to continue to flourish and grow, transforming your life in
• 3:58:36
  Speaker 6: a positive, beautiful way, allowing you to move forward in
• 3:58:48
  Speaker 6: your life in the direction that you choose for yourself.
• 3:59:04
  Speaker 6: And this feeling, this feeling that you can experience of safety, comfort, calmness,
• 3:59:23
  Speaker 6: This feels so nice. It's such a healthy place to be,
• 3:59:45
  Speaker 6: and that positivity grows within you each and every day.
• 4:00:02
  Speaker 6: Moving forward, you're going to find that you're more relaxed
• 4:00:14
  Speaker 6: physically and in your mind is more relaxed. And it's
• 4:00:27
  Speaker 6: not that you're thinking slower. It's just that your mind
• 4:00:32
  Speaker 6: will be less clogged up with unnecessary negativity because from
• 4:00:44
  Speaker 6: now on, your mind rejects negativity.
• 4:00:53
  Speaker 5: From now on, you're going to start.
• 4:00:56
  Speaker 6: Noticing and negativity arises, and you can just say stop, stop,
• 4:01:15
  Speaker 6: and that negativity will turn around and leave you alone.
• 4:01:30
  Speaker 5: Stop and that negativity will disappear.
• 4:01:48
  Speaker 6: And as you notice that you feel way more relaxed
• 4:01:56
  Speaker 6: than you probably expected, you can now congratulate yourself because
• 4:02:11
  Speaker 6: you're the person that has done this. You are the
• 4:02:18
  Speaker 6: one that has opened your mind up to the simple facts.
• 4:02:27
  Speaker 6: You can feel more relaxed in your body and in
• 4:02:32
  Speaker 6: your mind. You've opened your mind up to the birthright
• 4:02:44
  Speaker 6: of being able to just fall asleep easily when you choose.
• 4:03:02
  Speaker 6: And that's a nice feeling. Don't you think it feels nice?
• 4:03:09
  Speaker 6: Doesn't it?
• 4:03:12
  Speaker 5: To feel calm?
• 4:03:16
  Speaker 6: All that healing energy is spreading through your body and
• 4:03:21
  Speaker 6: your mind to spend time in a special place where
• 4:03:36
  Speaker 6: negativity can no longer enter. Negativity is banned. It's bad,
• 4:03:51
  Speaker 6: it's not allowed. Entrigue doesn't it doesn't. This doesn't deserve
• 4:03:58
  Speaker 6: to be here, doesn't belong here. Negativity has no place
• 4:04:07
  Speaker 6: in your life, Which makes room feel more comfort, more heathing,
• 4:04:26
  Speaker 6: more relaxation, more peace. It feels nice, doesn't it?
• 4:04:54
  Speaker 2: Just let go.
• 4:05:00
  Speaker 6: With everything. I'm going to count down now from twenty
• 4:05:19
  Speaker 6: down to one. You can continue to relax. If you choose,
• 4:05:29
  Speaker 6: you can drift to sleep with every number you hear
• 4:05:43
  Speaker 6: me say, you can fill twice as relaxed, or if
• 4:05:55
  Speaker 6: you choose, you can fill twice a sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,
• 4:07:53
  Speaker 6: eight seven, six five four. This is your time to
• 4:09:04
  Speaker 6: just take a break, your time to relax, to allow
• 4:09:19
  Speaker 6: your mind to slow down, to give yourself a permission
• 4:09:36
  Speaker 6: to take a break from everything. And you're the only
• 4:09:50
  Speaker 6: person that can make that decision. You're the only person
• 4:09:57
  Speaker 6: that can actually tell your mind to just relax, to
• 4:10:13
  Speaker 6: just take some time off so that you can focus
• 4:10:30
  Speaker 6: on your body, getting in touch with how you feel physically,
• 4:10:46
  Speaker 6: and in the process of this body scan, where you
• 4:10:53
  Speaker 6: focus on different parts of your body, those parts that
• 4:11:04
  Speaker 6: you focus on and observe, even though you're not purposely
• 4:11:13
  Speaker 6: requesting for those parts of your body to relax, it's
• 4:11:21
  Speaker 6: kind of expected. You expect when you listen to my
• 4:11:28
  Speaker 6: voice to feel more relaxed naturally, because when you're listening
• 4:11:41
  Speaker 6: to me, your attention is focused on my words, and
• 4:11:56
  Speaker 6: as my words guide you to focus on those parts
• 4:12:07
  Speaker 6: of your body, your focus increases, which actually calms your mind.
• 4:12:33
  Speaker 6: And when your mind calms down, your body relaxes. And
• 4:12:53
  Speaker 6: when your body calms down, your mind relaxes. And even
• 4:13:15
  Speaker 6: though you've not really started the focus on your body,
• 4:13:26
  Speaker 6: you can already feel that healing energy spreading through your body,
• 4:13:41
  Speaker 6: pushing out stress and tension.
• 4:13:52
  Speaker 5: Healing all the parts of your body.
• 4:13:58
  Speaker 6: Including your skin, in your bones, your blood, all of
• 4:14:06
  Speaker 6: your organs inside your body, all of the muscles, all
• 4:14:12
  Speaker 6: of the fat, all of everything, every hair on your
• 4:14:19
  Speaker 6: body is filled with that healing energy. And when your
• 4:14:33
  Speaker 6: brain fills with that healing energy, the feeling of comfort
• 4:14:51
  Speaker 6: and relaxation increases deeply, increases.
• 4:15:12
  Speaker 5: In a way.
• 4:15:16
  Speaker 6: Your mind starts to feel perhaps bit drowsy because it's
• 4:15:33
  Speaker 6: not needed, and it may start to drift if that's
• 4:15:53
  Speaker 6: what's needed. So if you're listening to this and what
• 4:16:01
  Speaker 6: you need is deep relaxation, that's what you get.
• 4:16:07
  Speaker 2: If what you need is.
• 4:16:10
  Speaker 6: To fall asleep naturally and easily as your mind drifts,
• 4:16:20
  Speaker 6: that's also what will happen. Because by pressing that play
• 4:16:34
  Speaker 6: button on the podcast and listening to me, you give
• 4:16:39
  Speaker 6: permission for your body and your mind. In fact, you
• 4:16:52
  Speaker 6: give the command to your body and your mind.
• 4:16:57
  Speaker 1: To relax.
• 4:17:01
  Speaker 5: Deeply and to drift off to sleep if that's what
• 4:17:10
  Speaker 5: you want.
• 4:17:15
  Speaker 2: Or need.
• 4:17:23
  Speaker 6: And as I focus on the different parts of your body,
• 4:17:34
  Speaker 6: you may start to just drift, and then you come
• 4:17:43
  Speaker 6: back again and you hear me talking, and I'm focusing
• 4:17:48
  Speaker 6: on a different parts of your body.
• 4:17:56
  Speaker 2: You may.
• 4:17:59
  Speaker 6: Find just of drifting. You don't realize you're drifting until
• 4:18:08
  Speaker 6: you stop drifting and you're alert again to my voice.
• 4:18:16
  Speaker 6: Focusing on a different part of your body starts to
• 4:18:22
  Speaker 6: relax even deeper, because that drifting is basically you already
• 4:18:35
  Speaker 6: in the sleep zone. And the more you drift, the
• 4:18:45
  Speaker 6: longer you drift, and the longer you drift, eventually that
• 4:18:55
  Speaker 6: drifting continues into sleep, and that's the last you remember
• 4:19:07
  Speaker 6: until you wake up.
• 4:19:12
  Speaker 2: In your own time.
• 4:19:15
  Speaker 5: When you experience the right amount of sleep.
• 4:19:19
  Speaker 6: Fear because when you do and if you do fall asleep,
• 4:19:28
  Speaker 6: it's extremely pleasant, so relaxing, so deep healing sleep. It
• 4:19:56
  Speaker 6: feels so nice to relax into your own body and
• 4:20:04
  Speaker 6: mind you as you feel that heating energy is spreading
• 4:20:14
  Speaker 6: through it, relaxing news so deeply, relaxing us so deeply. Really,
• 4:20:39
  Speaker 6: start to focus on your eyes, moving down.
• 4:20:55
  Speaker 5: To your jaw, down to nick.
• 4:21:12
  Speaker 6: You, shoulders, arms, hands, vegus, you're chest, the stomach, your back,
• 4:22:07
  Speaker 6: your spine, you HAPs, your legs, your feet, your joys
• 4:23:02
  Speaker 6: and feeding feetings spreading and growing inside your body, feeling
• 4:23:15
  Speaker 6: you up. Now, let's focus again on parts of your body.
• 4:23:32
  Speaker 6: Focusing this time on your forehead. Now on your mouth,
• 4:23:43
  Speaker 6: your lips, your tongue, the whole of your mouth.
• 4:24:02
  Speaker 5: Focus then on your fingers.
• 4:24:11
  Speaker 6: Maybe you could move your fingers a little bits. You
• 4:24:15
  Speaker 6: can focus on each one individually, both hands, and even
• 4:24:31
  Speaker 6: though if you focus on both of your hands now.
• 4:24:36
  Speaker 5: They almost seem to just melt into one.
• 4:24:44
  Speaker 6: Where there is your.
• 4:24:45
  Speaker 5: Right hand start in your left hand end, almost as if.
• 4:24:56
  Speaker 6: Just mixed together. Now focusing on your knees, just noticing
• 4:25:12
  Speaker 6: how your knees feel. Now, focusing on your elbows, focusing
• 4:25:37
  Speaker 6: on both of your elbows, just observing the feeling of
• 4:25:51
  Speaker 6: your elbows. Now focusing obsurving whack of your neck, feeling
• 4:26:34
  Speaker 6: the energy the back of your neck, observing your ankles,
• 4:27:23
  Speaker 6: being aware of physical sensation's in your ankles. Ninety sin.
• 4:28:35
  Speaker 5: Now you too, on both your feet, being aware. Now
• 4:28:56
  Speaker 5: you TOAs.
• 4:29:00
  Speaker 6: Fea right now ninetyo sn high you entire body feels,
• 4:30:01
  Speaker 6: noticing your mind feels now letting go, letting go, letting
• 4:30:56
  Speaker 6: go everything, letting go, letting go, letting go everything everything.
• 4:31:51
  Speaker 6: I'm gonna start now, And I'd like you just first
• 4:31:55
  Speaker 6: of all, just to see yourself lying down on that
• 4:32:01
  Speaker 6: message table, lying on your front, your head is supported,
• 4:32:07
  Speaker 6: your arms are supported, and you feel comfortable and breathing.
• 4:32:16
  Speaker 6: It's really easy, and you feel you feel confident in
• 4:32:25
  Speaker 6: how you look as well. So there's none of that
• 4:32:28
  Speaker 6: issue of body problems or shyness, because I'm a professional
• 4:32:36
  Speaker 6: and this is a therapy session, so none of that
• 4:32:42
  Speaker 6: stuff matters whatsoever. This is about you. This is about
• 4:32:53
  Speaker 6: how you feel and how you can enjoy that sense
• 4:33:01
  Speaker 6: of comfort and relaxation that comes from letting go and
• 4:33:07
  Speaker 6: allowing my hands and my fingers to relax you by
• 4:33:16
  Speaker 6: a message your body. So I want to start off
• 4:33:24
  Speaker 6: just by placing my hands on the back of your head,
• 4:33:31
  Speaker 6: just gently, just you can feel what my hands feel
• 4:33:36
  Speaker 6: like really on you. So you can maybe feel the
• 4:33:43
  Speaker 6: warmth of my hands on the back of your head.
• 4:33:49
  Speaker 6: With my hands to the side of your head, not pressing,
• 4:33:52
  Speaker 6: but just holding there very gently, maybe over your ears,
• 4:33:59
  Speaker 6: and a little bit on your face, just so you
• 4:34:02
  Speaker 6: can feel my hands so you can become accustomed.
• 4:34:10
  Speaker 5: To them.
• 4:34:19
  Speaker 6: And now put my hands on the back of your
• 4:34:21
  Speaker 6: head again and gently let them slide down onto the
• 4:34:29
  Speaker 6: back of your neck. You can feel my hands gently
• 4:34:46
  Speaker 6: stroke in the back of your neck. To start with
• 4:34:53
  Speaker 6: just so you can get used to the the feeling
• 4:34:57
  Speaker 6: with my hands on your skin, get a customed to
• 4:35:04
  Speaker 6: realize that you're safe and it's all good, it's all fine,
• 4:35:15
  Speaker 6: And I'm going to start gently massaging the muscles in the.
• 4:35:19
  Speaker 5: Back of your neck.
• 4:35:28
  Speaker 6: With both hands. Now, this is a very trusting situation, really,
• 4:35:40
  Speaker 6: because our necks are so fragile and to have someone
• 4:35:45
  Speaker 6: have their hands around your neck in that way can
• 4:35:50
  Speaker 6: sometimes be problematic for people, which is why massages are
• 4:35:55
  Speaker 6: quite good, because it allows you to relax and to
• 4:36:05
  Speaker 6: get in touch with trust, to feel peaceful and calm.
• 4:36:22
  Speaker 6: And there's a massage the sides of your neck gently
• 4:36:29
  Speaker 6: moving from the bottom of your neck, it would be
• 4:36:35
  Speaker 6: sort of near where your shoulders start, I guess, all
• 4:36:38
  Speaker 6: the way up to your jaw, your ears, kind of
• 4:36:45
  Speaker 6: area that side of your neck. Of course, it's a
• 4:36:50
  Speaker 6: lot longer than the front of your neck. And then
• 4:37:06
  Speaker 6: message in the back of your neck, especially that area
• 4:37:13
  Speaker 6: where perhaps we hold tension. And as that area's message,
• 4:37:23
  Speaker 6: you can actually feel a sense of release in the
• 4:37:27
  Speaker 6: back of your neck and maybe you can breathe it
• 4:37:35
  Speaker 6: out as well. Notice how it feels. Notice how you feel.
• 4:37:51
  Speaker 6: Then moving down to that area between your neck and
• 4:37:54
  Speaker 6: your shoulders, that musty area. Starting to message that area
• 4:38:05
  Speaker 6: on both sides. I mean, this would be the area
• 4:38:09
  Speaker 6: that a lot of people would message if they were
• 4:38:12
  Speaker 6: going to give you, like a shoulder message. Even that's
• 4:38:17
  Speaker 6: not technically the shoulders, but it's all the muscles that
• 4:38:21
  Speaker 6: lead to the shoulders from the neck and the game
• 4:38:27
  Speaker 6: that can hold tension and stress. And when massaged sometimes
• 4:38:34
  Speaker 6: a nice deep message is useful, and you decide how
• 4:38:41
  Speaker 6: deep that message is, and just allow my knuckles just
• 4:38:59
  Speaker 6: to again to get to those muscles and to reading
• 4:39:07
  Speaker 6: relaxed all the time being firm yet gentle with you
• 4:39:28
  Speaker 6: and just stroking down the area to your actual shoulders,
• 4:39:37
  Speaker 6: moving to the muscles of your shoulders and maybe initially
• 4:39:47
  Speaker 6: just pulling up the shoulders a little bit off the table,
• 4:39:53
  Speaker 6: just to give you a little bit of a stretch,
• 4:39:56
  Speaker 6: but very gently, and you've got the muscles at the
• 4:40:05
  Speaker 6: front of your shoulders, the sides of the back. Again,
• 4:40:17
  Speaker 6: this is a part that can really take quite a
• 4:40:21
  Speaker 6: bit of pressure, quite a bit of needing if if
• 4:40:29
  Speaker 6: you wish to really release the tension to really get
• 4:40:37
  Speaker 6: into those muscles, and you can let your fingers in there.
• 4:40:45
  Speaker 6: They can feel really nice. Sometimes it's just being stroked
• 4:40:51
  Speaker 6: gently or being massaged quite strongly. It can all be
• 4:41:01
  Speaker 6: beneficial to the reaxation with the muscles in your shoulders.
• 4:41:21
  Speaker 6: Now to move down your arms, we do one arm
• 4:41:31
  Speaker 6: at a time, starting with your right arm. Will ideas
• 4:41:41
  Speaker 6: I just lift your arm up, just hold it to
• 4:41:46
  Speaker 6: the side of it the way it still be attached,
• 4:41:53
  Speaker 6: and I just message the tops of your arms all
• 4:42:08
  Speaker 6: the way down to your forearms into your wrists, gently
• 4:42:26
  Speaker 6: massaging that parts, the softer part which is the under
• 4:42:39
  Speaker 6: part of the arm, which leads to the crease in
• 4:42:44
  Speaker 6: your ewbo the inside. It's much more sensitive skin. Sometimes
• 4:43:00
  Speaker 6: just having that stroked and I feel really nice, pleasurable
• 4:43:10
  Speaker 6: and relaxing. Now moving down to your right hand, just
• 4:43:29
  Speaker 6: holding your hand with both of my hands, just pressing
• 4:43:42
  Speaker 6: gently on the back of your hand and stretching your
• 4:43:48
  Speaker 6: fingers ever slightly at the same time pressing down and
• 4:43:59
  Speaker 6: mess arge in each finger and then starting to massage
• 4:44:12
  Speaker 6: the palms of the hand. Just turning the hand gently,
• 4:44:25
  Speaker 6: stretching it gently, and actually having your handheld can really
• 4:44:35
  Speaker 6: be an emotional experience. Sometimes, even if it is a stranger,
• 4:44:44
  Speaker 6: someone you don't know very well, like a massage person
• 4:44:49
  Speaker 6: or a therapist. Maybe because it's intimate, you can feel nice,
• 4:45:05
  Speaker 6: you can feel safe.
• 4:45:14
  Speaker 5: And as I put that right arm back down where
• 4:45:17
  Speaker 5: it was, gonna do.
• 4:45:24
  Speaker 6: The same with your left arm, exactly the same. Massage
• 4:45:36
  Speaker 6: in the muscles in your arm all the way down,
• 4:45:41
  Speaker 6: dear rest, stroking the inside of your arm, just being
• 4:45:54
  Speaker 6: gentle or as firm as you require, and then massaging
• 4:46:09
  Speaker 6: your left hand, stretching the fingers, gently, massaging the palm
• 4:46:25
  Speaker 6: of your left hand, and you feel so so relaxing,
• 4:46:51
  Speaker 6: so comforting, and just rest your left down, back down.
• 4:47:16
  Speaker 6: Start to massage your back, the biggest part of your body,
• 4:47:28
  Speaker 6: starting at the top, starting again where we already have been,
• 4:47:36
  Speaker 6: the area at the top in between his shoulders, near
• 4:47:40
  Speaker 6: your neck.
• 4:47:43
  Speaker 5: Going back a message in that.
• 4:47:45
  Speaker 6: Area again, but this time moving downwards, taking a downward
• 4:47:57
  Speaker 6: stroke to the middle of your back, working from the
• 4:48:05
  Speaker 6: outside inwards, a massage in the.
• 4:48:12
  Speaker 5: Your back, but the the outsides of your back.
• 4:48:21
  Speaker 6: The parts where your arms would maybe rest against, almost
• 4:48:37
  Speaker 6: the path that connects your front to your back, and
• 4:48:49
  Speaker 6: just massaging down firmly but gently, as firm as you want,
• 4:49:01
  Speaker 6: moving down and moving across a little.
• 4:49:05
  Speaker 5: Bit and moving all the way down again, being very.
• 4:49:09
  Speaker 6: Gentle yet firm as you choose. Eventually we get to
• 4:49:21
  Speaker 6: the spine. We can message the muscles and either side
• 4:49:27
  Speaker 6: of your spine from the top of your neck all
• 4:49:31
  Speaker 6: the way down to your lower back. We can do
• 4:49:42
  Speaker 6: that a few times. Sometimes people use the knuckle or
• 4:49:52
  Speaker 6: the you know, two fingers and just go your side
• 4:49:57
  Speaker 6: of the spine. Must just push down, go all the
• 4:50:02
  Speaker 6: way down to the bottom of the spine, each time
• 4:50:08
  Speaker 6: releasing tension and opening up the body, stretching your body
• 4:50:20
  Speaker 6: so that you feel more relaxed but at the same
• 4:50:24
  Speaker 6: time rejuvenated. And now I'm going to move to one side,
• 4:50:42
  Speaker 6: to your right side, and from the bottom of your
• 4:50:49
  Speaker 6: ribs to your pelvis, I'm going to message that area
• 4:50:57
  Speaker 6: of your back. I'll stretch over the other side and
• 4:51:02
  Speaker 6: i will pull the muscles gently and massage and push
• 4:51:09
  Speaker 6: from one end that side or right to my side
• 4:51:14
  Speaker 6: to the middle of fact to where your spine is,
• 4:51:18
  Speaker 6: massaging that side of your spine the opposite side to
• 4:51:24
  Speaker 6: where I'm standing. It's almost like kneading bread. There's that
• 4:51:32
  Speaker 6: big area which is firm yet lots there to massage.
• 4:51:44
  Speaker 6: Potentially one of the most important places to actually have
• 4:51:49
  Speaker 6: a message because you really feel it. You really feel
• 4:51:56
  Speaker 6: the release and the pleasure of having your lower back massaged.
• 4:52:05
  Speaker 6: It releases so much from your body that's not useful,
• 4:52:14
  Speaker 6: starting a healing process which will continue long after this
• 4:52:20
  Speaker 6: recording is over. The message in this part of your
• 4:52:32
  Speaker 6: body not only feels really good for you, it's actually
• 4:52:37
  Speaker 6: fun to do because it is, as I said, like
• 4:52:41
  Speaker 6: kneading bread. It's a part that you can really get
• 4:52:47
  Speaker 6: hold of and really massage deeply. If that's your choice,
• 4:53:02
  Speaker 6: then I'm going to move over to the other side
• 4:53:04
  Speaker 6: of your body and do the same with the opposite
• 4:53:11
  Speaker 6: part of your lawer back. Kneeding and messaging from your
• 4:53:20
  Speaker 6: sides all the way to the middle of your back
• 4:53:27
  Speaker 6: where your spine is pressing and kneading firm and gentle
• 4:53:41
  Speaker 6: at the same time. It feels so releasing this mixture
• 4:53:51
  Speaker 6: of pleasure, comfort, release, calmness, relaxation or mix together. Plus
• 4:54:07
  Speaker 6: there's that feeling from your stomach as it's being stretched.
• 4:54:13
  Speaker 5: Even though you're in your stomach now, you can.
• 4:54:16
  Speaker 6: Feel it being stretched because that whole area is connected
• 4:54:20
  Speaker 6: to your stomach. Now we're going to move or move
• 4:54:31
  Speaker 6: further up to your top of your body, and I
• 4:54:36
  Speaker 6: we do the same this time, starting with your upper back,
• 4:54:45
  Speaker 6: put my hands forward over and messing massage in that
• 4:54:50
  Speaker 6: area up to your spine, from the side of your
• 4:54:57
  Speaker 6: body up to your spine, so some of that message area,
• 4:55:03
  Speaker 6: the muscle tissue or whatever fatty tissue even will be
• 4:55:09
  Speaker 6: possibly from your chest. Beca's all connected. The chest and
• 4:55:15
  Speaker 6: the back connect together. I'm going to be massaging and
• 4:55:21
  Speaker 6: just pulling some of that skin from your side up
• 4:55:28
  Speaker 6: and massaging that area of your upper back all the
• 4:55:37
  Speaker 6: way to your spine. And then I'll move down a
• 4:55:44
  Speaker 6: bit and I'll continue with the middle of your back,
• 4:55:47
  Speaker 6: doing exactly the same thing as gentle or as deep
• 4:55:56
  Speaker 6: as you choose.
• 4:56:00
  Speaker 14: Yeah.
• 4:56:05
  Speaker 6: Now I'll move the other side again and do the
• 4:56:10
  Speaker 6: exact same thing with the top of your back on
• 4:56:14
  Speaker 6: the other side, from pretty much underneath your arm area
• 4:56:23
  Speaker 6: really to your spine. I then continuing that all the
• 4:56:39
  Speaker 6: way down, including your lower your middle of your back.
• 4:56:57
  Speaker 6: I'm gonna go to your thighs, the backs of your
• 4:57:02
  Speaker 6: thighs and the sides of your thighs, starting with your
• 4:57:12
  Speaker 6: right leg and massage in the back and the sides
• 4:57:22
  Speaker 6: of your thighs gently and firmly. There's a lot of
• 4:57:29
  Speaker 6: muscles there. It's an area that can be very tense
• 4:57:33
  Speaker 6: at times and maybe needs a little bit more pressure
• 4:57:37
  Speaker 6: than the rest of the body that's up to you.
• 4:57:45
  Speaker 6: You can gently stroke the back of your legs where
• 4:57:52
  Speaker 6: you know, opposite your knee joint or underneath your knee joint,
• 4:57:58
  Speaker 6: very sensitive intol area, and then working down to your
• 4:58:11
  Speaker 6: calf muscles. Massage in your calf muscles thoroughly and deeply,
• 4:58:21
  Speaker 6: if you choose, using both hands and fingers, digging deep
• 4:58:41
  Speaker 6: to your ankles, in the back of your back of
• 4:58:46
  Speaker 6: your ankles, just gently message in that area, maybe lifting
• 4:59:01
  Speaker 6: the leg and stretching a little bit. Moving to the
• 4:59:16
  Speaker 6: right foot, massage in the bottom of your feet and
• 4:59:34
  Speaker 6: the size of your feet gently but firm enough so
• 4:59:45
  Speaker 6: they don't tickle, and just allow the pleasure that you
• 4:59:56
  Speaker 6: get from having your feet massaged to just overtake you
• 5:00:06
  Speaker 6: as I continue to message your feet, the bottoms of
• 5:00:11
  Speaker 6: your feet, the sides your arches, your heel. You can
• 5:00:21
  Speaker 6: put a lot of pressure into your heel and it
• 5:00:24
  Speaker 6: feels amazing, Yet the arches need to be a bit
• 5:00:29
  Speaker 6: more gentle stretching your toes gently, and massage in the
• 5:00:41
  Speaker 6: bottoms of your toes with my fingers, each one individually.
• 5:00:58
  Speaker 6: Moving over to the left leg to do exactly the
• 5:01:02
  Speaker 6: same thing, starting at the top of the thighs, work
• 5:01:12
  Speaker 6: in the back of the thighs and the sides, massaging
• 5:01:17
  Speaker 6: deeply and gently.
• 5:01:20
  Speaker 5: A whole area, working all the way down.
• 5:01:34
  Speaker 6: And this is an area that maybe you could like
• 5:01:40
  Speaker 6: to spend more time relaxing and massaging. So perhaps if
• 5:01:49
  Speaker 6: you wanted I a bigger future recording wants spend more
• 5:01:54
  Speaker 6: time on one particular area.
• 5:02:02
  Speaker 5: As you move down.
• 5:02:06
  Speaker 6: To your calf muscles, massage in your calf muscles firmly
• 5:02:19
  Speaker 6: and gently, moving down your ancor into your feet, Massage
• 5:02:33
  Speaker 6: in the backs of your feet, the bottoms of your feet,
• 5:02:44
  Speaker 6: stretching your toes and massage in each tone individually. And
• 5:02:51
  Speaker 6: that feeling of pleasure and release that you experience when
• 5:02:57
  Speaker 6: your having your feet and massage.
• 5:03:01
  Speaker 5: Feels really good.
• 5:03:15
  Speaker 6: Now, if she turn over in your mind, laying on
• 5:03:22
  Speaker 6: your back, I'm just gonna start again for your neck
• 5:03:35
  Speaker 6: area in your shoulders, just to get back in touch
• 5:03:50
  Speaker 6: with that area. And as you move up, I can
• 5:04:07
  Speaker 6: clean my hands, make them more fresh, because now I'm
• 5:04:12
  Speaker 6: gonna message your face gently, starting off with your forehead.
• 5:04:29
  Speaker 6: Your eyes are closed, and I can just stretch your
• 5:04:35
  Speaker 6: eyes a little bit, pushing up on your eyebrows, just
• 5:04:46
  Speaker 6: massaging around, just scalp, massaging down your cheeks, around your ears,
• 5:05:02
  Speaker 6: into your jaw gently, the side of your neck chin
• 5:05:22
  Speaker 6: mm hmm, and just moving down from your neck down
• 5:05:34
  Speaker 6: to your chest, starting by massage in the very top
• 5:05:41
  Speaker 6: of your chest where the collar bone is. Give a
• 5:05:50
  Speaker 6: side of the collarbone, and then just message in the
• 5:06:02
  Speaker 6: whole of the chest, moving the chest around, because it's
• 5:06:23
  Speaker 6: quite a large area. You can move from one side
• 5:06:28
  Speaker 6: to the next, moving my hands underneath pretty much where
• 5:06:39
  Speaker 6: your arms are stretching up, stretching some of the muscles
• 5:06:49
  Speaker 6: of your back in the process, moving up over your
• 5:06:58
  Speaker 6: chest and they're moving down again, and then allowing my
• 5:07:18
  Speaker 6: hands to just massage gently and slide down towards your stomach,
• 5:07:27
  Speaker 6: starting in the middle of your chest, and then gradually
• 5:07:34
  Speaker 6: my hands moving apart and massage in and slide in
• 5:07:41
  Speaker 6: at the same time, moving down to just below your
• 5:07:49
  Speaker 6: red cage, moving down the messaging up again, giving your
• 5:08:08
  Speaker 6: chest all the attention that it needs to feel completely relaxed,
• 5:08:26
  Speaker 6: remembering them. I'm also going to be focusing on your
• 5:08:30
  Speaker 6: sides as well, an area that really doesn't get much
• 5:08:35
  Speaker 6: attention but feels really good when it's massaged. Just stroking
• 5:08:47
  Speaker 6: my hands down the sides of your body, just below
• 5:08:55
  Speaker 6: your arms, all the way down to your hips. Now
• 5:09:08
  Speaker 6: move into your stomach area. I'm going to stand one
• 5:09:14
  Speaker 6: side of you like I did when I did your
• 5:09:16
  Speaker 6: lower back. We're gonna do a similar process of just
• 5:09:23
  Speaker 6: stretching the muscles from the side, gently massaging from one
• 5:09:38
  Speaker 6: side to the next.
• 5:09:41
  Speaker 5: Move in.
• 5:09:44
  Speaker 6: The whole area from below your ribs all the way
• 5:09:48
  Speaker 6: down to below your belly button, and then move around
• 5:09:59
  Speaker 6: to the side of you and repeat that process of
• 5:10:10
  Speaker 6: relaxing and deeply calmly. You feel loose, You feel free.
• 5:10:25
  Speaker 6: And it's something about having your stomach massage that's different
• 5:10:30
  Speaker 6: from any other part because we do have a tendency
• 5:10:37
  Speaker 6: of holding a different kind of stress in our stomach
• 5:10:42
  Speaker 6: that we may not be aware of. As an our
• 5:10:50
  Speaker 6: message your stomach in front of your stomach, making circles
• 5:11:00
  Speaker 6: around your belly button, and then going the other way around.
• 5:11:16
  Speaker 6: There's a gentleness and a freedom that comes from feeling
• 5:11:22
  Speaker 6: how you're feeling as I now move down the tops
• 5:11:33
  Speaker 6: of your thighs the muscles, massaging them, and I can
• 5:11:39
  Speaker 6: do this two legs at the same time, pressing down,
• 5:11:48
  Speaker 6: massaging deeply those muscles in your thighs at front of
• 5:11:55
  Speaker 6: your thighs, and moving down to your knees, gently massaging
• 5:12:06
  Speaker 6: your knees, Sliding down your shins, putting pressure on either
• 5:12:17
  Speaker 6: side of your shin gently softly but firmly, moving down
• 5:12:30
  Speaker 6: to your ankles, stroking the tops of your feet, and
• 5:12:44
  Speaker 6: then with each foot in each hand, just gently messaging
• 5:12:51
  Speaker 6: the whole of the foot, the top, the bottom, your hear,
• 5:13:00
  Speaker 6: your ankle, your toes, message in every part of your feet.
• 5:13:13
  Speaker 6: Feels so good. Just to let go and enjoy the process.
• 5:13:25
  Speaker 6: Enjoy feeling so deeply relaxed, so much comfort, and so
• 5:13:44
  Speaker 6: many feelings that come just from touching your skin. And
• 5:14:00
  Speaker 6: you can just lie there for as long as you choose,
• 5:14:11
  Speaker 6: enjoying the feeling of deep comfort and being massaged by me.
• 5:14:30
  Speaker 6: Enjoy feeling deeply ras And all we're going to do
• 5:14:52
  Speaker 6: is blow out some candles. In your mind, there are
• 5:15:12
  Speaker 6: going to be a hundred candles, and you're going to
• 5:15:22
  Speaker 6: blow each one out individually, one by one, starting at
• 5:15:32
  Speaker 6: one hundred.
• 5:15:34
  Speaker 5: As I count down.
• 5:15:40
  Speaker 6: All the way down to one, and each time I
• 5:15:47
  Speaker 6: say a number, you can imagine that candle in front
• 5:15:56
  Speaker 6: of you, and I'd like you to actually physically.
• 5:16:07
  Speaker 5: Gently blow.
• 5:16:10
  Speaker 6: That candle out, just h, so it's not big blows,
• 5:16:24
  Speaker 6: just a gentle H, and that candle will extinguish. And
• 5:16:37
  Speaker 6: then I'll say the next number, So we moved.
• 5:16:41
  Speaker 5: Down, and you can just h blow that one out
• 5:16:51
  Speaker 5: as well.
• 5:16:57
  Speaker 6: And as we move down the number, you'll find yourself
• 5:17:07
  Speaker 6: feeding more and more relaxed.
• 5:17:13
  Speaker 5: If you need.
• 5:17:15
  Speaker 6: To sleep, you'll also find yourself becoming incredibly tired and sleepy.
• 5:17:28
  Speaker 6: In fact, you may struggle to blow out all one
• 5:17:36
  Speaker 6: hundred of these candles as you feel more and more
• 5:17:53
  Speaker 6: deeply relaxed, more and more deeply tired, and the further
• 5:18:21
  Speaker 6: you go down, the more your mind starts to drift.
• 5:18:37
  Speaker 6: You may find that you stop listening to me after
• 5:18:44
  Speaker 6: a while. And even though there maybe background sounds where
• 5:18:57
  Speaker 6: you are, you'll be aware of those sounds at the moment,
• 5:19:14
  Speaker 6: be may start to just not even notice them.
• 5:19:29
  Speaker 5: At all.
• 5:19:32
  Speaker 6: Because they're unimportant. Where I am, I've got the sounds
• 5:19:46
  Speaker 6: of the birds there's horrors, the pigeon who likes to
• 5:19:53
  Speaker 6: say hello sometimes, and there's the odd plane that goes by,
• 5:20:02
  Speaker 6: maybe traffic and trains in the distance, But none of
• 5:20:16
  Speaker 6: that seems important whatsoever. More candles you blow out less important.
• 5:20:33
  Speaker 6: Anything is. More candles you blow out, the further you
• 5:20:48
  Speaker 6: seem to move away from sounds, from general date days,
• 5:21:09
  Speaker 6: stuff seems to just move away on its own. You
• 5:21:24
  Speaker 6: feel more calmer with every candle you blow out, MHM
• 5:21:45
  Speaker 6: guiding the next number, do you hear me say? And
• 5:22:02
  Speaker 6: then you blow that candle out to So easy, so simple.
• 5:22:29
  Speaker 6: We're gonna start by introducing the first candle, which is
• 5:22:43
  Speaker 6: a hundred. First candles one hundred. When you blow that
• 5:23:03
  Speaker 6: candle out, you'll find immediately a slight change in how
• 5:23:22
  Speaker 6: you feel, as well as a real sense of positivity
• 5:23:35
  Speaker 6: growing within you, relaxation and sleepiness expanding. Starting with one hundred,
• 5:24:12
  Speaker 6: blow out by candle now ninety nine, candle ninety eight, MHM,
• 5:25:14
  Speaker 6: can do, ninety seven, cham ninety six, tend ninety five
• 5:26:47
  Speaker 6: and ninety four, can do ninety three, can night yeah,
• 5:28:17
  Speaker 6: and ninety one, ten ninety eight, two nine and fifty
• 5:29:49
  Speaker 6: eight ten eight candle.
• 5:31:17
  Speaker 5: Eighty eighty five, two, four, four, eighty two.
• 5:34:38
  Speaker 6: And two one can seventy nine, can't do seventy eight,
• 5:36:58
  Speaker 6: I can't do seventy seven, Candle seventy six, candle seventy five,
• 5:38:01
  Speaker 6: candle seventy four, candle seventy three, candle seventy two, candle
• 5:39:00
  Speaker 6: seventy one, candle seventy one, and seventy and sixty nine,
• 5:40:17
  Speaker 6: candle sixty eight, candle sixty seven, candle sixty five, candle
• 5:41:10
  Speaker 6: sixty four, candle sixty four, candle sixty three, candle sixty
• 5:42:26
  Speaker 6: and sixty one, candle sixty and fifty nine and fifty eight,
• 5:44:14
  Speaker 6: Cando fifty seven, candle fifty six, candle fifty five, candle
• 5:45:43
  Speaker 6: fifty four, handle fifty three, handle fifty two, candle it
• 5:47:32
  Speaker 6: ten to fifty, candle fifty one, candle fifty, candle foty nine,
• 5:49:41
  Speaker 6: candle forty eight, ten forty seven, ten forty six, candle
• 5:51:36
  Speaker 6: forty five, hand forty two, candle forty one, end forty
• 5:54:14
  Speaker 6: candle thirty nine, had thirty eight, canto thirty seven, canto
• 5:56:17
  Speaker 6: thirty five, candle thirty four, candle thirty three, hand thirty one,
• 5:59:08
  Speaker 6: candle thirty and twoinighteen nine and thirty, paints and twenty seven,
• 6:02:51
  Speaker 6: candle twenty six, can twenty five and tin T four,
• 6:05:07
  Speaker 6: Endle twenty three and twenty two.
• 6:06:25
  Speaker 1: And do.
• 6:06:30
  Speaker 5: It to want and to wite.
• 6:07:49
  Speaker 6: Men end ninety, candle seventeen, candle sixteen, CHAZL four two.
• 6:12:18
  Speaker 2: And four.
• 6:13:21
  Speaker 6: And eleven y Yeah, shame.
• 6:15:17
  Speaker 11: Nineham to.
• 6:16:21
  Speaker 6: Eights, shamdo six cam came four and doy two two.
• 6:21:00
  Speaker 2: Hm hm.
• 6:21:28
  Speaker 5: Can or.
• 6:21:42
  Speaker 6: Let go of all of those thoughts, worries, concerns about
• 6:21:49
  Speaker 6: the past, thoughts about the future, and even things you've
• 6:21:56
  Speaker 6: been thinking about today.
• 6:21:59
  Speaker 2: Just let it go.
• 6:22:03
  Speaker 6: Because none of it is useful in this moment. This
• 6:22:11
  Speaker 6: is your opportunity to just focus on feeling relaxed, allowing
• 6:22:31
  Speaker 6: yourself to get in touch with that natural sense of
• 6:22:39
  Speaker 6: peace that we all have within us. It's available for everyone.
• 6:22:49
  Speaker 6: It just sometimes takes a little bit of effort to
• 6:22:54
  Speaker 6: set up the right time and place in order for
• 6:23:00
  Speaker 6: you to just let go. Because when you do decide
• 6:23:10
  Speaker 6: to let go and relax, that's what your body starts
• 6:23:15
  Speaker 6: to do because you've chosen You've chosen to just allow
• 6:23:25
  Speaker 6: your body to unwind and your mind starts to slow down,
• 6:23:35
  Speaker 6: and it's a nice feeling. It's a nice feeling at
• 6:23:39
  Speaker 6: the beginning, just to know that you have chosen to
• 6:23:45
  Speaker 6: decide to relax deeply, and because you've made that decision,
• 6:23:56
  Speaker 6: your body will just follow suit. Because sometimes all the
• 6:24:03
  Speaker 6: muscles in your body need is just permission from you
• 6:24:09
  Speaker 6: to relax. Because so often we're busy, we're going from
• 6:24:18
  Speaker 6: here to there, we're walking around, and we're doing stuff,
• 6:24:24
  Speaker 6: and the body doesn't have any time or space to
• 6:24:30
  Speaker 6: really relax deeply. So it kind of waits for you
• 6:24:38
  Speaker 6: to lead the way, waits for your permission. And when
• 6:24:47
  Speaker 6: you do give your permission, when you give the say
• 6:24:54
  Speaker 6: so we need say okay, it's time body to let
• 6:25:02
  Speaker 6: go completely and relax totally, your body just follows.
• 6:25:14
  Speaker 5: It's all like a breath of relief.
• 6:25:17
  Speaker 1: Ah.
• 6:25:18
  Speaker 6: Good, I can now relax. That feeling at the end
• 6:25:26
  Speaker 6: of a day, of a very physical day that you
• 6:25:29
  Speaker 6: may experience in the past, but you get home and
• 6:25:33
  Speaker 6: you just sit down on a chair, maybe you kick
• 6:25:37
  Speaker 6: your shoes off and.
• 6:25:38
  Speaker 5: Not Ah feels so nice knowing that you don't have
• 6:25:44
  Speaker 5: to get up again for a.
• 6:25:47
  Speaker 6: Little while at least, if you choose, you can just
• 6:25:51
  Speaker 6: sit there for maybe an hour to it feels blissful,
• 6:26:03
  Speaker 6: and just by sitting down like that, your body knows
• 6:26:09
  Speaker 6: that it's time to relax. Your body has been given
• 6:26:14
  Speaker 6: permission from you. Because it's a mindset in your mind,
• 6:26:24
  Speaker 6: you're prepared to let go of everything and just completely
• 6:26:36
  Speaker 6: allow all the stress of your body to evaporate, and
• 6:26:44
  Speaker 6: intensions can just gradually vanish. It's almost like magic, really,
• 6:27:04
  Speaker 6: because that sense of relaxation in your body is a
• 6:27:11
  Speaker 6: very natural state. It's not something unusual. It may feel
• 6:27:18
  Speaker 6: unusual when you first start to relax with you if
• 6:27:22
  Speaker 6: you haven't really spent a lot of time focusing and
• 6:27:27
  Speaker 6: giving yourself this space to let go completely and relax,
• 6:27:32
  Speaker 6: they seem are most alien, but it isn't. It's actually
• 6:27:40
  Speaker 6: the most natural thing in the world to let go completely,
• 6:27:47
  Speaker 6: to relax totally, the most natural thing in the world
• 6:27:57
  Speaker 6: to allow yourself to feel really calm in your mind.
• 6:28:10
  Speaker 6: And it is almost like a literal unwinding. It's like
• 6:28:18
  Speaker 6: you press a button and all the tension just releases,
• 6:28:27
  Speaker 6: and it's like a wheel, like a cog, like the
• 6:28:30
  Speaker 6: inside of a clock, just unwinding. And it's almost like
• 6:28:35
  Speaker 6: you could see the little wind up knob that's used
• 6:28:41
  Speaker 6: just going the opposite way that you choose to wind
• 6:28:45
  Speaker 6: it up, and the energy that frenetic stress for energy
• 6:28:55
  Speaker 6: gradually winding down, losing its power or believes in its
• 6:29:02
  Speaker 6: strength as a sense of relaxation becomes stronger and deeper,
• 6:29:14
  Speaker 6: and you may find a the more relaxed you feel,
• 6:29:22
  Speaker 6: that your mind starts to wonder, maybe just seem to
• 6:29:32
  Speaker 6: stop listening to me for a while, your mind goes
• 6:29:37
  Speaker 6: somewhere else, and then you realize you're listening to me again,
• 6:29:45
  Speaker 6: and that is just your mind drifting to sleep, which
• 6:29:52
  Speaker 6: is quite natural, because sometimes when we're stressed and tense,
• 6:30:03
  Speaker 6: we're not may not actually be aware of what we need,
• 6:30:08
  Speaker 6: what we physically or emotionally need in this moment. But
• 6:30:16
  Speaker 6: when you allow your body and mind to relax completely
• 6:30:24
  Speaker 6: and you let go of all thoughts, concerns, worries, ideas,
• 6:30:33
  Speaker 6: all letting them go, allowing them to drop onto the floor,
• 6:30:43
  Speaker 6: when you start to get in touch with the feelings
• 6:30:49
  Speaker 6: of such relaxation, and this feels so nice, to be
• 6:31:01
  Speaker 6: in touch with the calmness of the different body parts
• 6:31:08
  Speaker 6: as they become looser and looser, even your breathing seems
• 6:31:23
  Speaker 6: easier and more natural. Effortless as that cool air enters
• 6:31:33
  Speaker 6: through your mouth or nose into your lungs, breathing in
• 6:31:42
  Speaker 6: comforts and relaxation, and then just breathing out any excess
• 6:31:51
  Speaker 6: remain intention or stress from every part of your body
• 6:31:59
  Speaker 6: and mind. And as you start to focus on your mind,
• 6:32:07
  Speaker 6: maybe you notice that things come to a standstill or
• 6:32:16
  Speaker 6: maybe just much much lower than before because your mind
• 6:32:25
  Speaker 6: is not really needed when listening to my voice, which
• 6:32:36
  Speaker 6: allows your mind to relax just as deeply as your body.
• 6:32:45
  Speaker 6: And that's synchronicity between the relaxation of your body and
• 6:32:56
  Speaker 6: relaxation of your mind. Let you know that feeling completely calm, loose,
• 6:33:10
  Speaker 6: and relaxed really is a great healing experience fear and
• 6:33:25
  Speaker 6: has so many positive benefits for your body, mind, and
• 6:33:37
  Speaker 6: your life. To be able to let go over everything
• 6:33:46
  Speaker 6: and to relax completely in all parts of your body
• 6:33:56
  Speaker 6: and mind. Even your bones are relaxed, all your muscles
• 6:34:07
  Speaker 6: are relaxed, even the skin that covers your body is relaxed.
• 6:34:27
  Speaker 6: Every hair that you have is also deeply relaxed, and
• 6:34:45
  Speaker 6: your brain really starts to feel the benefits of this
• 6:34:57
  Speaker 6: healing relaxation. Then, as you focus on the inside of
• 6:35:10
  Speaker 6: your scalp where your brain is, you can start to
• 6:35:16
  Speaker 6: realize and notice the benefits of your brain relaxing deeply. Then,
• 6:35:30
  Speaker 6: as your brain continues to relax, it sends those messages
• 6:35:41
  Speaker 6: to the rest of your body and to your mind
• 6:35:49
  Speaker 6: to re relax even more deeply, relaxiny, more completely, letting
• 6:36:12
  Speaker 6: go of any remaining thoughts or concerns, allowed them just
• 6:36:24
  Speaker 6: to drop onto the floor because they're no longer necessary
• 6:36:32
  Speaker 6: in this moment, In this moment of deep relaxation and calmness,
• 6:36:46
  Speaker 6: filling your brain with deep, concentrated healing, calming, relaxing every
• 6:37:13
  Speaker 6: part of your brain feething so loose and comfortable, so relaxed, andeaceful.
• 6:37:39
  Speaker 6: Your brain feels so light and so healthy.
• 6:37:50
  Speaker 5: In that sense of deep deep comfort.
• 6:37:57
  Speaker 6: Really does allow you to enjoy those ever increasing sensations
• 6:38:11
  Speaker 6: of comfort that are spreading throughout your body, relaxing each
• 6:38:27
  Speaker 6: and every muscle of your body, e and deeper and deeper,
• 6:38:44
  Speaker 6: much more deeper than before, much more comfort reading through
• 6:39:03
  Speaker 6: your body. In your mind, be so peaceful and calm,
• 6:39:17
  Speaker 6: so very very.
• 6:39:23
  Speaker 5: Peaceful, in avery part.
• 6:39:30
  Speaker 6: Of your body, letting go m a everything averything, so
• 6:39:47
  Speaker 6: peaceful and calm, so relax a very second, the passes
• 6:40:07
  Speaker 6: you feel d per deper relax, dper and deper relax
• 6:40:31
  Speaker 6: come so calm, peace, for so very peace, from your
• 6:40:50
  Speaker 6: head down to your ties. Such peace and comfort throwing
• 6:41:03
  Speaker 6: all all the time, such peace and comfort spreading through
• 6:41:18
  Speaker 6: your body and mind deeper deeper, such comforts, spreading and
• 6:41:34
  Speaker 6: sinking deeper into a muscle of your body, so that
• 6:41:46
  Speaker 6: you feel amazing, so laxed, so peaceful, so peaceful. Letting go.
• 6:42:23
  Speaker 6: I'm going to do a body scan, focusing on firstly
• 6:42:30
  Speaker 6: how you feel in your body, Not trying to change
• 6:42:35
  Speaker 6: how you feel, not trying to relax, not trying to
• 6:42:41
  Speaker 6: move away from any discomfort or stress or tension. Just accepting,
• 6:42:50
  Speaker 6: observing and accepting how you feel in the different parts
• 6:42:55
  Speaker 6: of your body, Just allowing yourself to be exactly as
• 6:43:02
  Speaker 6: you are, to notice to get in touch with how
• 6:43:13
  Speaker 6: you actually feel in this moment. I'm going to start
• 6:43:21
  Speaker 6: off by focusing on your hands. Just be aware of
• 6:43:32
  Speaker 6: your hands. I'd like you to move your hands around,
• 6:43:41
  Speaker 6: just maybe move your fingers a little bit. I've been
• 6:43:47
  Speaker 6: enclosing your hands very gently, just so that you can
• 6:43:55
  Speaker 6: get in touch with how your hands and your fingers
• 6:44:02
  Speaker 6: fell very very slow movements. Focusing now on your feet,
• 6:44:27
  Speaker 6: and if you can just do kind of an equivalent.
• 6:44:31
  Speaker 10: With your feet is you've just done with your hands,
• 6:44:36
  Speaker 10: Maybe turn in your ankles, moving your feet around, moving
• 6:44:45
  Speaker 10: your toes gently, only very.
• 6:44:53
  Speaker 6: Gently and very slowly, noticing how your feet feel in
• 6:45:05
  Speaker 6: this moment.
• 6:45:13
  Speaker 5: Focusing now and your eyes. I'd like you to just.
• 6:45:21
  Speaker 6: Focus on your eyelids. Maybe you can open and close
• 6:45:27
  Speaker 6: your eyes a couple of times to really get in
• 6:45:31
  Speaker 6: touch with how you feel when you do close your eyes.
• 6:45:37
  Speaker 6: The muscle changes in your eyes when you do close them,
• 6:45:47
  Speaker 6: maybe raising your eyebrows. It stretches the tops of your eyes,
• 6:45:56
  Speaker 6: perhaps quint in your eyes, scrunching up your eyes just
• 6:46:05
  Speaker 6: so you can hear it again, touch with all aspects
• 6:46:13
  Speaker 6: of how your eyes feel.
• 6:46:20
  Speaker 3: Right now.
• 6:46:30
  Speaker 6: Now focusing on your thighs, and it just starts you
• 6:46:37
  Speaker 6: to gently tense your thighs, just very very gently, just
• 6:46:47
  Speaker 6: enough so you can become more attuned to the physical
• 6:47:00
  Speaker 6: sensation of your upper legs, the front of your thighs,
• 6:47:08
  Speaker 6: and the backs of your thigh, noticing and observing how
• 6:47:21
  Speaker 6: your thighs fear. Right now, moving your focus to the
• 6:47:36
  Speaker 6: back of your neck, just noticing the back of your neck,
• 6:47:45
  Speaker 6: the muscles, and of course they lead to the side
• 6:47:50
  Speaker 6: of your neck. They also lead to the top of
• 6:47:54
  Speaker 6: your back, which leads to your shoulders. So as your
• 6:48:01
  Speaker 6: focus on the back of your neck, maybe you can
• 6:48:08
  Speaker 6: move your head gently upwards as if you're looking up.
• 6:48:15
  Speaker 6: Maybe moving your head down as if you're looking down.
• 6:48:24
  Speaker 6: Perhaps moving your head side to side, right to left,
• 6:48:31
  Speaker 6: only very slowly and very gently. I'm not trying to
• 6:48:42
  Speaker 6: force anything. It has to be very very gentle, just
• 6:48:54
  Speaker 6: so you can.
• 6:48:57
  Speaker 1: Be more.
• 6:49:00
  Speaker 6: In touch with the feelings, with the sensations, the physical
• 6:49:11
  Speaker 6: sensations of how back of your neck feels. Right now,
• 6:49:28
  Speaker 6: as we now focus on the tops of your arms,
• 6:49:38
  Speaker 6: the parts where your biceps and your triceps are between
• 6:49:43
  Speaker 6: your elbow and your shoulders, should focus on those parts,
• 6:49:51
  Speaker 6: the tops of your arms. You may like to just
• 6:49:58
  Speaker 6: tense them very very gently and slowly, so you're not
• 6:50:10
  Speaker 6: straining or putting any pressure whatsoever on your arms. It's
• 6:50:22
  Speaker 6: just solely you can gain more of the sense of
• 6:50:31
  Speaker 6: how your upper arms.
• 6:50:35
  Speaker 5: Are feeling.
• 6:50:38
  Speaker 6: In this moment, and just noticing as you gently, very
• 6:50:50
  Speaker 6: gently and slowly tighten the muscles and then let go.
• 6:51:03
  Speaker 6: Notice how the tops of your arms feel. Right now,
• 6:51:20
  Speaker 6: as we now focus on your stomach, the area the
• 6:51:31
  Speaker 6: lower abdomen area below your belly button, moving all the
• 6:51:37
  Speaker 6: way down to your hips, just above your grind. Maybe
• 6:51:51
  Speaker 6: you're able to tense these muscles in the area very
• 6:52:01
  Speaker 6: very gently and slowly, if that's a difficult thing to do,
• 6:52:15
  Speaker 6: and maybe you can just move your body, pushing your
• 6:52:24
  Speaker 6: stomach up, maybe moving a little bit to the side
• 6:52:29
  Speaker 6: using your hips, just so you can get more in tune.
• 6:52:40
  Speaker 5: With how your.
• 6:52:42
  Speaker 6: Lower aptomen area is feeling in this moment, noticing the
• 6:53:02
  Speaker 6: physical sensations or your lower abdomen as you move your
• 6:53:25
  Speaker 6: attention to your mouth, noticing your lips and inside your mouth,
• 6:53:42
  Speaker 6: your teeth, your guns, your tongue, just noticing.
• 6:53:58
  Speaker 5: How your tongue your mouth feels.
• 6:54:04
  Speaker 6: It may help by moving your tongue around your mouth,
• 6:54:13
  Speaker 6: moving it to your left, maybe pressing it gently against
• 6:54:21
  Speaker 6: the side of your mouth, and then to the right,
• 6:54:27
  Speaker 6: gently to the side of your mouth, perhaps pressing up
• 6:54:34
  Speaker 6: against the top of your mouth, and then down gently
• 6:54:42
  Speaker 6: against the bottom of your mouth, always very slowly and
• 6:54:53
  Speaker 6: a very very gentle so that you can be aware
• 6:55:13
  Speaker 6: of how you feel in your mouth.
• 6:55:19
  Speaker 9: Area.
• 6:55:31
  Speaker 6: Now I'm going to focus on your wrists, and I'm
• 6:55:51
  Speaker 6: going to ask you to maybe just routine your wrists
• 6:56:00
  Speaker 6: by moving your hands in a circular motion very gently
• 6:56:10
  Speaker 6: and slowly, just soly you can feel the sensations that
• 6:56:31
  Speaker 6: you are currently experiencing in your rests. Perhaps move in
• 6:56:47
  Speaker 6: your hands up and down again very very gently and slowly,
• 6:57:14
  Speaker 6: very gentle and slow, as we know, start to observe
• 6:57:44
  Speaker 6: your lower back. The bad part is just above of
• 6:57:55
  Speaker 6: your hips, where your coxis are a whole area which
• 6:58:12
  Speaker 6: also really does include the sides of your body because
• 6:58:20
  Speaker 6: those muscles are very much connected as those muscles also
• 6:58:30
  Speaker 6: move into your hip area connecting to your buttocks the
• 6:58:39
  Speaker 6: sides of your hips, And if you're physically able to
• 6:58:54
  Speaker 6: do so, maybe you can very gently just move your
• 6:59:04
  Speaker 6: body evers slightly, very slowly, some side to side, just enough.
• 6:59:26
  Speaker 5: To gauge.
• 6:59:32
  Speaker 6: How you feel in your lower back.
• 6:59:44
  Speaker 5: Perhaps you could even move your hips gently up and
• 6:59:55
  Speaker 5: down gently, in slowly.
• 7:00:04
  Speaker 2: In order to.
• 7:00:10
  Speaker 5: Be in touch.
• 7:00:14
  Speaker 6: With the physical sensations of your lower back. As we
• 7:00:37
  Speaker 6: now move.
• 7:00:43
  Speaker 1: Your attention.
• 7:00:48
  Speaker 6: To your jaw, an area from your chin all the
• 7:00:55
  Speaker 6: way up to near where your ears are. A hole
• 7:01:03
  Speaker 6: of your jaw. You can just if it's okay to
• 7:01:18
  Speaker 6: do so. Gently open your mouth, not wide, no stretching,
• 7:01:30
  Speaker 6: just very gently and slowly opening your mouth thing closing
• 7:01:44
  Speaker 6: your mouth very gently and slowly, so you can.
• 7:02:05
  Speaker 1: Be in touch.
• 7:02:12
  Speaker 6: With how your jaw feels. Now. Noticing now your chest area,
• 7:03:00
  Speaker 6: and you don't need to do anything to move your
• 7:03:05
  Speaker 6: chest because it moves every time you breathe, and it
• 7:03:17
  Speaker 6: moves very gently and slowly, automatically re each breath you take.
• 7:03:38
  Speaker 6: As you focus on how your chest feels when you breathe,
• 7:04:26
  Speaker 6: move in your focus.
• 7:04:29
  Speaker 5: To your forearms, your elbows.
• 7:04:40
  Speaker 6: Maybe you're able to very gently and slowly tense the
• 7:04:53
  Speaker 6: muscles in your forearms. When you do that, you can
• 7:05:02
  Speaker 6: feel your elbows as well, very gently and slowly, gently
• 7:05:37
  Speaker 6: and softly. I'm saving your forearms and dilbows. No focus
• 7:06:21
  Speaker 6: the rest of your back, your upper back and the
• 7:06:33
  Speaker 6: middle the middle of your back again, this part of
• 7:06:51
  Speaker 6: your body news also every time breath you may not
• 7:07:06
  Speaker 6: notice that usually makes you observe.
• 7:07:18
  Speaker 11: Your upper back.
• 7:07:20
  Speaker 5: In the middle of your back, you can really feel
• 7:07:30
  Speaker 5: that gentle.
• 7:07:38
  Speaker 6: And slow movement. Moving your focus into your head area,
• 7:08:30
  Speaker 6: your buttees, your grain. There's muscles and those bones in
• 7:08:42
  Speaker 6: your midsection. Just noticing how your hips feel. Right now,
• 7:09:30
  Speaker 6: you can very very gently move your hips, maybe side
• 7:09:46
  Speaker 6: to side, very gently and s softly and slow. Everything
• 7:10:42
  Speaker 6: starts to slow down, including the thoughts in your mind
• 7:10:58
  Speaker 6: and your mind itself just starts to gradually. It doesn't
• 7:11:08
  Speaker 6: have to be instant, but just gradually starting too. It's
• 7:11:16
  Speaker 6: almost like time is streng chin. It's a slower pace
• 7:11:27
  Speaker 6: to maybe what you're used to in your day to
• 7:11:32
  Speaker 6: day life. It's a slower movement of energy, very small
• 7:12:00
  Speaker 6: movements which make up the larger movements, which is always
• 7:12:08
  Speaker 6: the case. Now when you move your hand, it might
• 7:12:15
  Speaker 6: seem like it's one movement, but it's lots of minute
• 7:12:20
  Speaker 6: different muscles moving in accordance with each other. And what
• 7:12:31
  Speaker 6: happens in this space that we're sharing is.
• 7:12:43
  Speaker 5: We move from.
• 7:12:47
  Speaker 6: That big movement into those smaller movements. Starting to focus
• 7:13:06
  Speaker 6: on how your body feels, not just as a whole,
• 7:13:17
  Speaker 6: not just oh, i'm feel in this way. I'm feeling
• 7:13:22
  Speaker 6: stressed or tense, or I'm feeling relaxed and calm, I'm
• 7:13:28
  Speaker 6: feeling this way, I'm feeling that way. Starting to notice
• 7:13:35
  Speaker 6: that your body begins to present to you small feelings
• 7:13:49
  Speaker 6: around your body, small physical sensations in your legs, whether
• 7:14:06
  Speaker 6: pleasurable or not. Maybe resisting the temptation to label them
• 7:14:22
  Speaker 6: or to judge them, those feelings, just thinking them, thinking
• 7:14:30
  Speaker 6: about them as just being neutral, just feelings, not being
• 7:14:44
  Speaker 6: particularly concerned, but just noticing what your body is telling you.
• 7:15:02
  Speaker 6: The feelings in your arms, instead of feeling the whole
• 7:15:08
  Speaker 6: of the arm, Maybe notice those individual feelings for all
• 7:15:18
  Speaker 6: those different muscles and the skin, the hairs of your arms,
• 7:15:32
  Speaker 6: all the internal parts of your arms, the veins, the bones,
• 7:15:49
  Speaker 6: just being aware of maybe your elbow on your right
• 7:15:55
  Speaker 6: arm has a certain feeling. Maybe your left wrist also
• 7:16:06
  Speaker 6: has its own individual physical sensation.
• 7:16:28
  Speaker 15: What about your forearm on your right arm, your right forearm,
• 7:16:42
  Speaker 15: there may not be any.
• 7:16:43
  Speaker 6: Particular feeling that you could even give a name to,
• 7:16:54
  Speaker 6: may not feel like anything other than just a feeling.
• 7:17:00
  Speaker 5: You know it's there.
• 7:17:07
  Speaker 6: The feelings in your shoulders, perhaps your shoulders, when you
• 7:17:13
  Speaker 6: think about them, you're kind of almost like they're the same,
• 7:17:18
  Speaker 6: you know, the same feeling, almost like you both of
• 7:17:23
  Speaker 6: your shoulders are just one thing. Of course they're not.
• 7:17:37
  Speaker 6: And when you focus on your left shoulder, and then
• 7:17:42
  Speaker 6: on your right shoulder, maybe find that you move the
• 7:17:49
  Speaker 6: muscles a little bit, maybe tense the muscles gently. Notice
• 7:18:00
  Speaker 6: in the difference in each shoulder and your lower back,
• 7:18:31
  Speaker 6: the left side of your lower back and the right
• 7:18:35
  Speaker 6: side of your lower back. Of course that connection to
• 7:18:46
  Speaker 6: your buttocks and to your hips, and also moving up
• 7:19:00
  Speaker 6: into the middle of your back. And sometimes like right now,
• 7:19:13
  Speaker 6: actually when I focus on their part, when I focused
• 7:19:18
  Speaker 6: on my buttocks and then I focused on the middle
• 7:19:24
  Speaker 6: of my back, I almost felt like the muscles in
• 7:19:27
  Speaker 6: my lower back were being stretched very gently, just stretched
• 7:19:37
  Speaker 6: a little bit. Even though I wasn't doing anything to
• 7:19:45
  Speaker 6: try to stretch your lower back, it just seemed to happen.
• 7:19:52
  Speaker 6: The feeling of very gently stretched your lower back comes along.
• 7:20:13
  Speaker 6: I have feeling in your chest, just noticing what sensations
• 7:20:38
  Speaker 6: you are experiencing in your chest right now. And there's
• 7:20:56
  Speaker 6: so much of the chest. Of obviously there's the column
• 7:21:00
  Speaker 6: bone lead into the chest. You've got the chest bone,
• 7:21:07
  Speaker 6: You've got the muscles in your chest. Of course, if
• 7:21:14
  Speaker 6: you're female, there's possibly the breasts. Your male you've got
• 7:21:23
  Speaker 6: the different well why not that different these days, but
• 7:21:31
  Speaker 6: there may be more muscles at the top of the chest,
• 7:21:40
  Speaker 6: but at the side underneath it's pretty much the same
• 7:21:45
  Speaker 6: whether you're a man or a woman. There's muscles there,
• 7:21:49
  Speaker 6: muscles that stretch out to your back, as well as
• 7:21:55
  Speaker 6: breast tissue which stretches and moves into your back. To
• 7:22:03
  Speaker 6: just being aware of your chest, being with whatever feeling
• 7:22:23
  Speaker 6: there is in your chest. And when I noticed that,
• 7:22:43
  Speaker 6: I focus on my chest, I feel it in my
• 7:22:50
  Speaker 6: back and my upper back. I mean, I guess the
• 7:22:54
  Speaker 6: obvious reason would be because you know, I'll breathe in
• 7:23:02
  Speaker 6: in then it stretches my chest.
• 7:23:07
  Speaker 5: And my back at the same time.
• 7:23:17
  Speaker 6: It feels it feels okay, it doesn't feel.
• 7:23:32
  Speaker 5: I got a little bit of pain in my right.
• 7:23:36
  Speaker 6: Chest, a little bit, not pain, but little discomfort, maybe
• 7:23:43
  Speaker 6: stiffness possibly, I don't know. I noticed my shoulders also
• 7:23:54
  Speaker 6: wanting to.
• 7:23:57
  Speaker 5: Flex for some reason.
• 7:24:00
  Speaker 6: I think that's probably part of my upper back, that
• 7:24:08
  Speaker 6: connection between my shoulders marper back, because I can move
• 7:24:13
  Speaker 6: my shoulders and stretch the muscles in my back, moving
• 7:24:20
  Speaker 6: the shoulders backwards or up, which then moves to I
• 7:24:27
  Speaker 6: think it's the scapulous in your back. It feels quite nice. Actually,
• 7:24:48
  Speaker 6: A good thing about this is you can if you
• 7:24:51
  Speaker 6: want to. You can just flex or stimulate the various
• 7:25:06
  Speaker 6: muscles in your body gently in order to get more
• 7:25:13
  Speaker 6: of a sense of how they feel. And when you're relaxing,
• 7:25:28
  Speaker 6: when you do tense and muscle and you let it
• 7:25:32
  Speaker 6: go and you let it relax, it relaxes way more
• 7:25:42
  Speaker 6: than it would normally. But you have to feel that
• 7:25:52
  Speaker 6: you're able to do that. There's no point in doing
• 7:25:55
  Speaker 6: it if there's an issue.
• 7:26:00
  Speaker 5: With the per part of your body. You need to be.
• 7:26:06
  Speaker 6: Gentle with yourself at all times when relaxing deeply, It's
• 7:26:19
  Speaker 6: important to be kind to yourself. As you notice your mind.
• 7:26:39
  Speaker 6: How much has your mind slowed down since we started
• 7:26:48
  Speaker 6: this recording.
• 7:27:05
  Speaker 5: How calm.
• 7:27:09
  Speaker 6: And peaceful is your mind right now? We have nothing
• 7:27:21
  Speaker 6: to think about and just my voice to listen to.
• 7:27:30
  Speaker 6: Because you know, the intention behind this recording is relaxation.
• 7:27:42
  Speaker 6: At the very least, for you to feel more relaxed
• 7:27:48
  Speaker 6: at the end of the recording than you did at
• 7:27:51
  Speaker 6: the beginning. At the very least, kah for your mind
• 7:28:04
  Speaker 6: to slow down your body continues to relax, because that's.
• 7:28:21
  Speaker 3: What you.
• 7:28:23
  Speaker 6: Want to happen, that's what you expect to happen. For relaxation,
• 7:28:47
  Speaker 6: to fill your body, made be calm in your mind
• 7:29:03
  Speaker 6: to the point of boredom. When you start maybe to
• 7:29:16
  Speaker 6: drift away, drifting, it's almost as if you're moving further
• 7:29:58
  Speaker 6: away from your body in your mind, just leaving that there,
• 7:30:14
  Speaker 6: kind of liking it an escape pod in a spaceship
• 7:30:19
  Speaker 6: a movie. A space movie, you know when to get
• 7:30:22
  Speaker 6: into a little part in it since the man far
• 7:30:28
  Speaker 6: away from the spaceship, safe to dream.
• 7:30:50
  Speaker 5: And continue to relax, drifting so slow.
• 7:31:51
  Speaker 6: And pace, so so relax and peaceful, and focusing on
• 7:32:46
  Speaker 6: the feeding of those individual parts body that are relaxing.
• 7:33:07
  Speaker 5: One by one. You may.
• 7:33:17
  Speaker 6: Find that every now and then you realize that you
• 7:33:31
  Speaker 6: weren't listening to my voice because your mind started to
• 7:33:40
  Speaker 6: imagine something different, maybe started to almost move into some
• 7:33:56
  Speaker 6: kind of a dreamy state, And then you become aware
• 7:34:04
  Speaker 6: of my voice again. And even though you may want
• 7:34:14
  Speaker 6: to focus on my voice, you may also wish to
• 7:34:21
  Speaker 6: allow your mind to just drift naturally into that space
• 7:34:33
  Speaker 6: of comfort and safety. As you feel more comfort spreading
• 7:34:57
  Speaker 6: through your body.
• 7:35:01
  Speaker 5: Like a warm blanket.
• 7:35:07
  Speaker 6: Covering you gently, keeping your body at just the perfect temperature.
• 7:35:32
  Speaker 6: And even if you can hear background sounds, they just
• 7:35:44
  Speaker 6: don't seem to matter anymore. There's that sense of peace
• 7:36:00
  Speaker 6: spreads through your mind like a gentle breeze, yes, strong
• 7:36:15
  Speaker 6: enough to blow away all negativity, strong.
• 7:36:26
  Speaker 5: Enough to.
• 7:36:30
  Speaker 6: Remove from your mind any anxiety or stress that was
• 7:36:40
  Speaker 6: there before, and blow away any other thoughts or feelings
• 7:36:56
  Speaker 6: that just don't fit with the sense relaxation that is
• 7:37:22
  Speaker 6: feeling your body and your mind.
• 7:37:46
  Speaker 5: Unless you focus on your mind. The count down from
• 7:37:52
  Speaker 5: ten down to one, and with each number you hear.
• 7:38:01
  Speaker 6: Your mind will become slightly more relaxed, just just slightly seven,
• 7:38:30
  Speaker 6: ten down to nine, just a slight movement. From nine
• 7:38:37
  Speaker 6: down to eight, just another small change in how you feel.
• 7:38:55
  Speaker 6: Eight down to seven feeling is a gap, almost like
• 7:39:04
  Speaker 6: a gap that starts to get wider, the gap between
• 7:39:11
  Speaker 6: those feelings that you used to have in your mind
• 7:39:21
  Speaker 6: compared to the feelings you have there growing now, feelings
• 7:39:28
  Speaker 6: of comfort and security and confidence, and the gap becomes wider.
• 7:39:41
  Speaker 6: Eight down to seven, seven down to six. When you
• 7:39:48
  Speaker 6: get to five, your mind will start to have a
• 7:39:55
  Speaker 6: certain physical sensation, almost like there's a magnet outside of
• 7:40:08
  Speaker 6: your head sucking the tension and the stress and any
• 7:40:15
  Speaker 6: remaining feelings that you don't want sucking them out through
• 7:40:22
  Speaker 6: your skull. And in down to four you can start
• 7:40:33
  Speaker 6: to really experience that sense of not just emptiness, but space,
• 7:40:47
  Speaker 6: a place full of fresh air, a place where you
• 7:40:55
  Speaker 6: can stretch. It's almost as if as you go down
• 7:41:02
  Speaker 6: to four and three, your mind is expanding, with this
• 7:41:09
  Speaker 6: sense of peace and tranquility growing as it moves down
• 7:41:21
  Speaker 6: to When you get to one, your mind just feels
• 7:41:33
  Speaker 6: exactly how you want to feel. It's almost a perfect feeling,
• 7:41:50
  Speaker 6: maybe a sensation that it like to keep a place
• 7:42:02
  Speaker 6: that's safe, where nothing can affect you at all, and
• 7:42:24
  Speaker 6: you can stay in that that space of comfort and confidence,
• 7:42:33
  Speaker 6: confident in your own ability to create this space and
• 7:42:40
  Speaker 6: this feeling of comfort within your own mind just by
• 7:42:47
  Speaker 6: counting and ten down to one. And this is something
• 7:42:57
  Speaker 6: that you can do yourself when you're on your own
• 7:43:06
  Speaker 6: the time, when you can maybe sit down, maybe just
• 7:43:10
  Speaker 6: for a few minutes, close your eyes. It just counts
• 7:43:22
  Speaker 6: slowly from ten down to one and reexperience these feelings
• 7:43:38
  Speaker 6: in your mind. And when you feel that way in
• 7:43:46
  Speaker 6: your mind, your body copies your mind, and that feeling
• 7:44:02
  Speaker 6: is spread through your spine and your nervous system into
• 7:44:09
  Speaker 6: every part of your body, travels through your blood stream,
• 7:44:21
  Speaker 6: heathing and relaxing every particle of your existence. Now we
• 7:44:42
  Speaker 6: can we can practice this a few times before the
• 7:44:51
  Speaker 6: end of the recording, and then you can practice on
• 7:44:56
  Speaker 6: your own. And each time you count for ten about one,
• 7:45:08
  Speaker 6: the feelings of comfort, calmness, and deep deep relaxation becomes
• 7:45:19
  Speaker 6: stronger and deeper, filling your mind and your brain with
• 7:45:35
  Speaker 6: these positive chemicals, the spread throughout your body, relaxing you.
• 7:45:47
  Speaker 5: So quickly, relaxing your whole body.
• 7:45:52
  Speaker 6: And mind so very very ease, just by counting from ten.
• 7:46:09
  Speaker 5: Down to one. That so we're going to do it now.
• 7:46:17
  Speaker 6: I'm going to count from ten down to one. I'd
• 7:46:21
  Speaker 6: like you to repeat the number after me. So when
• 7:46:25
  Speaker 6: I say ten, you can just repeat to yourself ten.
• 7:46:39
  Speaker 6: Just notice, be aware of how you feel in your
• 7:46:49
  Speaker 6: mind and your body. Then when I say nine, you
• 7:46:58
  Speaker 6: can repeat to yourself nine again, noticing the increase in
• 7:47:14
  Speaker 6: comfort and calmness in your mind and in your body,
• 7:47:28
  Speaker 6: the same when I say eight, when I say seven, six,
• 7:47:40
  Speaker 6: when I say five, four, when I say three, two
• 7:48:00
  Speaker 6: that you want to say one, you can repeat that number.
• 7:48:13
  Speaker 8: Now.
• 7:48:13
  Speaker 6: Of course, when you do this on your own without
• 7:48:19
  Speaker 6: listening to me. You can say the numbers or whatever
• 7:48:25
  Speaker 6: speed that you feel is necessary for you, so you
• 7:48:34
  Speaker 6: can adapt. So if you feel you want to say
• 7:48:40
  Speaker 6: the numbers ten down to one faster than I do,
• 7:48:47
  Speaker 6: then you go ahead and do that. Or if you
• 7:48:50
  Speaker 6: feel when you do it yourself that you'd like to
• 7:48:54
  Speaker 6: have more more space between the numbers, maybe take a
• 7:49:03
  Speaker 6: lot longer to get from ten all the way down
• 7:49:10
  Speaker 6: to one, that's your choice also to do. So I'm
• 7:49:27
  Speaker 6: going to count from ten down to one, and when
• 7:49:36
  Speaker 6: I get to one, that will be the end of
• 7:49:40
  Speaker 6: this recording, unless, of course, you're listening with music, and
• 7:49:47
  Speaker 6: the music will continue. Ten nine eight four four twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,
• 7:55:03
  Speaker 6: thirty twelve eleven, ten nine eight, seven.
• 7:55:37
  Speaker 5: Six, five four three two one.
• 7:56:14
  Speaker 6: Now open your eyes, noticing how you physically feel having
• 7:56:24
  Speaker 6: counted down from twenty to one, allowing stress and tension
• 7:56:32
  Speaker 6: to leave through your fingertips and your tails. And as
• 7:56:37
  Speaker 6: you focus on your fingertips, maybe they feel a little
• 7:56:42
  Speaker 6: bit tingly, which is I suppose quite understanding, considering the
• 7:56:49
  Speaker 6: tension has been exiting your body through your fingertips, so
• 7:57:00
  Speaker 6: now I'm going to count from twenty down to one again.
• 7:57:03
  Speaker 6: This time, you can feel relief of tension and stress,
• 7:57:13
  Speaker 6: any anxiety that you may have leaving through your stomach,
• 7:57:26
  Speaker 6: just leaving through your stomach, almost as if it's just
• 7:57:30
  Speaker 6: releasing the whole of your stomach and navel to just
• 7:57:38
  Speaker 6: above your chest or below your chest, rather so surrounding
• 7:57:42
  Speaker 6: your belly button area, the whole area. You can feel
• 7:57:47
  Speaker 6: the tension of your body, whatever's left just releasing from
• 7:57:54
  Speaker 6: that area. And you may notice that your stomach will
• 7:57:57
  Speaker 6: become very relaxed as I countdown from twenty down to
• 7:58:05
  Speaker 6: one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven.
• 7:59:00
  Speaker 1: Damn.
• 7:59:05
  Speaker 5: Nine eight.
• 7:59:14
  Speaker 6: Seven, six, five, four three two what And you can
• 7:59:47
  Speaker 6: open your eyes again if you choose, or you can
• 7:59:49
  Speaker 6: just keep them closed because it feels relaxing. Just notice
• 7:59:56
  Speaker 6: how your stomach feels. I notice the your focus. Just
• 8:00:01
  Speaker 6: do a little scan of your body. Just notice how
• 8:00:06
  Speaker 6: your body feels.
• 8:00:08
  Speaker 5: Focusing.
• 8:00:12
  Speaker 6: On your upper body, back, chest, stomach, legs, arms, hands, feet,
• 8:00:22
  Speaker 6: just noticing, and you know, you may start to feel
• 8:00:31
  Speaker 6: more of a sense of tiredness, which may be the
• 8:00:35
  Speaker 6: reason you're listening to this recording because you would like
• 8:00:41
  Speaker 6: to let go completely of everything and drift off into
• 8:00:51
  Speaker 6: a nice, natural, calm, relaxing sleep. So now we're going
• 8:01:06
  Speaker 6: to focus on your forehead, and if you choose, you
• 8:01:16
  Speaker 6: can incorporate your eyes in this focus as well. Your
• 8:01:21
  Speaker 6: forehead and your eyes. It's that whole area basically, almost
• 8:01:27
  Speaker 6: as if you were wearing a mask, you know, like
• 8:01:30
  Speaker 6: a I don't know, a Batman mask or something, or
• 8:01:37
  Speaker 6: I'm trying to fa zorro or something, you know, the
• 8:01:40
  Speaker 6: kind of mask that covers your eyes but also covers
• 8:01:43
  Speaker 6: quite a lot of the forehead. I'm focusing on that
• 8:01:49
  Speaker 6: area because that's the area that we're now going to
• 8:01:52
  Speaker 6: release tension and stress from your mind, from your brain,
• 8:01:59
  Speaker 6: and from your mind, and any tension that you may
• 8:02:02
  Speaker 6: have remain in your face, in your neck and your jawl,
• 8:02:08
  Speaker 6: your eyes, your forehead, or your scalp. So basically any
• 8:02:15
  Speaker 6: tension within your head area, including your mind and your brain,
• 8:02:25
  Speaker 6: and that's going to be released through your forehead and
• 8:02:29
  Speaker 6: your eyes. As I count down again from twenty down
• 8:02:37
  Speaker 6: to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,
• 8:03:45
  Speaker 6: eight seven six.
• 8:04:00
  Speaker 2: Fire War.
• 8:04:10
  Speaker 6: Three two. What noticing and you scan your face, your jaw,
• 8:04:36
  Speaker 6: your eyes, your cheap bones, your ears, your forehead, your scalp,
• 8:04:46
  Speaker 6: your neck, the back of your neck, in the front
• 8:04:50
  Speaker 6: of your neck, the side of your neck, and your throat.
• 8:04:57
  Speaker 2: Mm hmmm.
• 8:05:00
  Speaker 6: Noticing being aware of the comfort, increased feeling, relaxation, not
• 8:05:14
  Speaker 6: just in your head and neck and mind, also the
• 8:05:19
  Speaker 6: rest of your body. Just notice how loose and calm
• 8:05:29
  Speaker 6: you feel, and how easily.
• 8:05:34
  Speaker 2: It is to just let go.
• 8:05:38
  Speaker 6: Completely, let go completely, how easily. So what I'm gonna
• 8:06:03
  Speaker 6: do now is I'm going to focus on the top
• 8:06:06
  Speaker 6: of your head, and we're going to allow every last
• 8:06:18
  Speaker 6: piece of tension or stress that might be lingering or
• 8:06:25
  Speaker 6: hiding in your body or mind or my head.
• 8:06:31
  Speaker 2: To just.
• 8:06:33
  Speaker 6: Be sucked out on the top of your head.
• 8:06:39
  Speaker 5: And released.
• 8:06:43
  Speaker 2: Into the air.
• 8:06:45
  Speaker 6: I'm sucked out into the clouds. Imagine to be cloud
• 8:06:51
  Speaker 6: above your head. Al it's like a whirlpool, and this
• 8:06:57
  Speaker 6: can suck that tension.
• 8:07:00
  Speaker 2: Out the top of your head.
• 8:07:04
  Speaker 5: And just take it away.
• 8:07:07
  Speaker 2: The good.
• 8:07:11
  Speaker 6: To focus. Imagine an opening the top of your head
• 8:07:16
  Speaker 6: with a tension and stress and any remaining issues may
• 8:07:22
  Speaker 6: be worries of concerns that have no use to you.
• 8:07:25
  Speaker 2: Now you can all be sucked down at the top
• 8:07:29
  Speaker 2: of your head.
• 8:07:31
  Speaker 6: And taken away. As I count down again from twenty
• 8:07:38
  Speaker 6: down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.
• 8:09:21
  Speaker 5: Five, four, three, two, one.
• 8:09:52
  Speaker 6: Three. I'm noticing how you feel, how relaxed and calm
• 8:10:10
  Speaker 6: you physically and mentally feel right now, how peaceful your
• 8:10:24
  Speaker 6: mind feels. It feels so nice to just let go,
• 8:10:33
  Speaker 6: to give yourself some space to breathe easily, to think calmly,
• 8:10:47
  Speaker 6: just to take a break from all that pointless worry
• 8:10:53
  Speaker 6: and concerns about things that you don't need to think
• 8:10:58
  Speaker 6: about right now, because this is your time to let go.
• 8:11:10
  Speaker 6: This is your space to enjoy feeling deeply relaxed, peaceful
• 8:11:20
  Speaker 6: in your mind, relaxed in your body. They can feel
• 8:11:28
  Speaker 6: so good, so nice to just not have to do anything,
• 8:11:40
  Speaker 6: to be able to really enjoy that serenity that comes
• 8:11:50
  Speaker 6: of letting go completely, that peacefulness that comes with.
• 8:12:03
  Speaker 5: Being in this.
• 8:12:06
  Speaker 6: Peaceful space. And you can keep this sense of calmness
• 8:12:17
  Speaker 6: for as long.
• 8:12:18
  Speaker 2: As you choose.
• 8:12:27
  Speaker 6: If you choose to drift off into a deep, healing,
• 8:12:33
  Speaker 6: natural sleep, then you can do that. It's completely up
• 8:12:42
  Speaker 6: to you, and you can keep this feeling of calmness
• 8:12:51
  Speaker 6: physically and in your mind as long as you choose
• 8:12:57
  Speaker 6: to feel completely relaxed, completely relax. And I'd like you
• 8:13:13
  Speaker 6: to make up your mind that you're going to relax,
• 8:13:27
  Speaker 6: and I want to explore that with you. What it
• 8:13:30
  Speaker 6: feels like when you actually decide that you're going to relax,
• 8:13:39
  Speaker 6: not forcing yourself, but giving yourself that. Yes, it is
• 8:13:46
  Speaker 6: a command, really, isn't it. When you're telling yourself relax
• 8:13:53
  Speaker 6: in a gentle but firm way that only you can
• 8:13:58
  Speaker 6: really tell yourself in that way. You can't really have
• 8:14:03
  Speaker 6: someone else saying to you, now it relax, relax, you know,
• 8:14:09
  Speaker 6: and it needs to.
• 8:14:11
  Speaker 5: Be gentle, but you can't. Someone else can't really have
• 8:14:14
  Speaker 5: the same.
• 8:14:18
  Speaker 6: The same kind of influence or power that you have
• 8:14:26
  Speaker 6: over your own physicality, over how you feel, because when
• 8:14:38
  Speaker 6: you say it to yourself, it means more. It's personal,
• 8:14:45
  Speaker 6: and your brain and your unconscious mind and your body
• 8:14:51
  Speaker 6: listens to what you say. So, for example, we'll test
• 8:14:57
  Speaker 6: it out and do a little test little tests along
• 8:15:01
  Speaker 6: the way, and you can get more of an idea
• 8:15:05
  Speaker 6: of the force, a positive force that you can have
• 8:15:12
  Speaker 6: in creating a sense of comfort and relaxation in your
• 8:15:19
  Speaker 6: body and your mind quite quickly just by you telling
• 8:15:26
  Speaker 6: yourself to relax.
• 8:15:34
  Speaker 5: So I'm going to start by its focus.
• 8:15:36
  Speaker 6: On your hands. To focus on your hands and just
• 8:15:42
  Speaker 6: tell your hands to relax. I just say relax.
• 8:15:48
  Speaker 5: As you focus on your hands.
• 8:15:52
  Speaker 6: You could say my hands are relaxed, or I want
• 8:15:57
  Speaker 6: my hands to relax. But I think if you.
• 8:16:01
  Speaker 5: Actually do it directly.
• 8:16:05
  Speaker 6: By focusing and imagining that your hands can hear what
• 8:16:10
  Speaker 6: you're saying, you know, like they've got little ears, which
• 8:16:13
  Speaker 6: is a little weird. So talking to your hands and
• 8:16:19
  Speaker 6: just say relax. Noticing now your hands start to relax.
• 8:16:47
  Speaker 6: Now focus on your eyes and tell your eyes to relax.
• 8:16:52
  Speaker 6: You're just saying the same word relax. And find the
• 8:16:57
  Speaker 6: right tone for you. You know, I might say relax,
• 8:17:05
  Speaker 6: but you you might say relax or relax. You know,
• 8:17:14
  Speaker 6: you might say it differently to yourself, and that's important
• 8:17:20
  Speaker 6: for you to gauge what feels right for you. To
• 8:17:26
  Speaker 6: just tell your eyes to relax whilst focusing on your
• 8:17:31
  Speaker 6: eyes your eyelids, the muscles around your eyes, your eyebrows,
• 8:17:37
  Speaker 6: and just tell your eyes directly relax now. Now, I
• 8:18:13
  Speaker 6: just did that myself, And sometimes you may feel that
• 8:18:23
  Speaker 6: you need a bit more time for the different parts
• 8:18:28
  Speaker 6: to relax, you know, because I start talking again and
• 8:18:32
  Speaker 6: maybe that part hasn't relaxed fully. But what will happen
• 8:18:37
  Speaker 6: is that it will just continue to relax even though
• 8:18:39
  Speaker 6: I'm talking. And that's happened with my eyes. Something else
• 8:18:47
  Speaker 6: I noticed is when I started focusing on my eyes,
• 8:18:51
  Speaker 6: that actually almost became They got worse before they got
• 8:18:55
  Speaker 6: better in a way. So I felt a degree of
• 8:18:58
  Speaker 6: tension growing in my eyes and then disappearing. So I
• 8:19:05
  Speaker 6: think what that was really is just me becoming more
• 8:19:08
  Speaker 6: aware of the tension that was already there that I wasn't.
• 8:19:16
  Speaker 6: I wasn't focused on it before, so I wasn't really
• 8:19:20
  Speaker 6: acknowledging it or really conscious to those feelings. Yeah, my
• 8:19:38
  Speaker 6: eyes is still continuing to relax, as well as my hands. Actually,
• 8:19:45
  Speaker 6: my hands have got a certain kind of energy, like
• 8:19:51
  Speaker 6: not buzzing, but I can kind of feel a degree
• 8:19:56
  Speaker 6: of energy in my hands. Maybe that's where the tension
• 8:20:02
  Speaker 6: is being released. Maybe that's causing that. The next part,
• 8:20:14
  Speaker 6: I think we should focus on the.
• 8:20:16
  Speaker 2: Back of the neck.
• 8:20:17
  Speaker 5: That's a part which quite often, well for me, holds tension.
• 8:20:22
  Speaker 6: I don't know about for yourself, but I think it's
• 8:20:25
  Speaker 6: quite a standard place where tension is sometimes held. So,
• 8:20:34
  Speaker 6: and I'm doing exactly what you're doing as you do
• 8:20:37
  Speaker 6: it as well, so I'm telling my body parts to
• 8:20:41
  Speaker 6: relax as well. So if you tell your neck at
• 8:20:44
  Speaker 6: the back of your neck, focus on the back of
• 8:20:46
  Speaker 6: your neck, and just say relax in your own words,
• 8:20:53
  Speaker 6: in your own tone, in your own voice. You can
• 8:20:57
  Speaker 6: say out loud, or you can just say it to
• 8:20:59
  Speaker 6: yourself internally. But you're focusing, and you're saying it literally
• 8:21:05
  Speaker 6: to the.
• 8:21:06
  Speaker 16: Back of your neck, as if the back of your
• 8:21:09
  Speaker 16: neck can actually hear what you're saying. So do that now,
• 8:21:16
  Speaker 16: Just say relax to the back of your neck, and
• 8:21:21
  Speaker 16: I'll do the same.
• 8:22:00
  Speaker 6: Now. What I noticed, and you may have had similar
• 8:22:04
  Speaker 6: thing is, even though I was focusing on the back
• 8:22:08
  Speaker 6: of my neck, other parts started to I don't know,
• 8:22:20
  Speaker 6: showed themselves to me, or maybe because they want to
• 8:22:23
  Speaker 6: be relaxed as well. But I started noticing the feelings
• 8:22:27
  Speaker 6: in my shoulders at tension in my shoulders.
• 8:22:30
  Speaker 2: And in my upper back.
• 8:22:34
  Speaker 6: Whether that was because my back of my neck was saying, well,
• 8:22:40
  Speaker 6: I'm pretty much okay, it's the other parts that need attention,
• 8:22:52
  Speaker 6: but my lobe, my back of my neck is still relaxing,
• 8:22:56
  Speaker 6: but I just became more aware of other parts that
• 8:22:59
  Speaker 6: needed attention.
• 8:23:03
  Speaker 5: Now, this might happen, and it's not. It doesn't mean
• 8:23:08
  Speaker 5: that it's going wrong.
• 8:23:09
  Speaker 6: It just means you're being notified of more places that
• 8:23:16
  Speaker 6: also want to feel relaxed. So I'm going to focus
• 8:23:23
  Speaker 6: on my upper back. So you can do the same
• 8:23:28
  Speaker 6: even if you don't have any feelings of tension that
• 8:23:33
  Speaker 6: obvious in your upper back. You just focus on your
• 8:23:38
  Speaker 6: back and the whole area from the shoulder blades down
• 8:23:45
  Speaker 6: to the middle of your back, then the spine, and
• 8:23:49
  Speaker 6: with me, it's more the shoulder blades.
• 8:23:51
  Speaker 2: That are more Yeah, that's the parts that are really.
• 8:24:01
  Speaker 6: Sort of giving me.
• 8:24:04
  Speaker 7: The not.
• 8:24:06
  Speaker 6: That it needs to relax in the sounds.
• 8:24:08
  Speaker 2: Gonna ask that part to relax, and you can do
• 8:24:12
  Speaker 2: the same.
• 8:24:12
  Speaker 6: Now relaxed up the back, there's something strange happened there,
• 8:24:39
  Speaker 6: and this often happens.
• 8:24:42
  Speaker 2: I've been doing this for.
• 8:24:45
  Speaker 6: For sixteen years or something and often I'm wan't surprised
• 8:24:52
  Speaker 6: that amazed really that there can be a feeling so
• 8:25:00
  Speaker 6: and I was focusing.
• 8:25:01
  Speaker 2: On the back of my neck.
• 8:25:03
  Speaker 6: My upper back was starting to feel quite stressed and
• 8:25:08
  Speaker 6: in need of attention. As soon as I started talking
• 8:25:14
  Speaker 6: to you about my upper back and talking about, you know,
• 8:25:19
  Speaker 6: getting ready to ask the upper back to relax, my
• 8:25:24
  Speaker 6: other back already started to relax. It's almost as if
• 8:25:30
  Speaker 6: it doesn't need to hear the words, just needs attention,
• 8:25:40
  Speaker 6: just needs to be noticed. And that is something that
• 8:25:52
  Speaker 6: often happens in this type of situation, is when you
• 8:25:59
  Speaker 6: start to relax a couple of parts of your body,
• 8:26:05
  Speaker 6: as we've done with our hands, our eyes and eyelids,
• 8:26:12
  Speaker 6: and now back of the neck, top of the back,
• 8:26:21
  Speaker 6: up the back, the rest of the body seems to
• 8:26:24
  Speaker 6: just take notice and decide in its own way to
• 8:26:33
  Speaker 6: start relaxing. Other parts of your body start to just
• 8:26:42
  Speaker 6: become looser. I suppose it's kind of like a bit
• 8:26:49
  Speaker 6: of an avalanche, you know, the little ball starts rolling
• 8:26:54
  Speaker 6: and before you know it, the whole of your body
• 8:26:57
  Speaker 6: is completely relaxed and can't And if you focus on
• 8:27:09
  Speaker 6: your face, you focus on your eyes, your eyelids, your eyebrows,
• 8:27:22
  Speaker 6: and the muscles around your eyes. Maybe you start to
• 8:27:31
  Speaker 6: notice that your forehead is more relaxed than it was.
• 8:27:38
  Speaker 6: Maybe your face is more relaxed. I would say my
• 8:27:44
  Speaker 6: entire face is a lot more relaxed than it was.
• 8:27:59
  Speaker 6: So we're going to focus is now on your shoulders again,
• 8:28:05
  Speaker 6: just like before. Just tell your shoulders. I mean, you
• 8:28:10
  Speaker 6: can't do them in the digity. You can do the
• 8:28:12
  Speaker 6: right shoulder and left shoulder. I just generally do both
• 8:28:16
  Speaker 6: at the same time, and just tell your shoulders as
• 8:28:21
  Speaker 6: you focus on them in your mind, focus on how
• 8:28:25
  Speaker 6: you feel. Maybe you can see them in your mind's eye.
• 8:28:34
  Speaker 6: Just tell your shoulders to relax as nice as they relax.
• 8:29:29
  Speaker 6: But I do notice, I mean, especially with my back,
• 8:29:37
  Speaker 6: is the connection between the different parts the back, the shoulders,
• 8:29:44
  Speaker 6: the neck being all connected and being such a large
• 8:29:54
  Speaker 6: part of your body, it's almost hard to separate from
• 8:30:00
  Speaker 6: each other.
• 8:30:06
  Speaker 5: And my lower back is starting to relax on insane.
• 8:30:15
  Speaker 2: Maybe I'm going too.
• 8:30:16
  Speaker 6: Slow and that could be an issue because we all
• 8:30:22
  Speaker 6: go at different speeds. And the idea at the beginning
• 8:30:29
  Speaker 6: of this recording was for you to be able to
• 8:30:31
  Speaker 6: just say to yourself relax without focusing on any particular
• 8:30:48
  Speaker 6: part of your body. Because when you know that tenning
• 8:30:54
  Speaker 6: your hands to relax and your hands relax, you tell
• 8:31:06
  Speaker 6: your eyelids and your eyes, the muscles around your eyes
• 8:31:14
  Speaker 6: and your eyebrows to relax, and they relax. You tell
• 8:31:28
  Speaker 6: the back of your neck to relax, and it relaxes.
• 8:31:48
  Speaker 5: You tell your alpha back.
• 8:31:56
  Speaker 6: To relax, and it relaxes. The telia shoulders to relax
• 8:32:30
  Speaker 6: and they relax.
• 8:32:54
  Speaker 5: And you told your hands to.
• 8:32:56
  Speaker 6: Relax, They relaxed, and they continued to relax. And you
• 8:33:08
  Speaker 6: told your eyelids, the muscles around your eyes, your eyebrows
• 8:33:16
  Speaker 6: to relax, they relaxed.
• 8:33:23
  Speaker 2: And continue.
• 8:33:26
  Speaker 6: To relax. When you told the back of your neck,
• 8:33:36
  Speaker 6: focused on the back of your neck and told it
• 8:33:42
  Speaker 6: to relax, they relaxed and continued to relax. And you
• 8:34:01
  Speaker 6: told your alpa back to relax, be relaxed and continued
• 8:34:14
  Speaker 6: to relax. As with your shoulders, you told your shoulders
• 8:34:28
  Speaker 6: to relax.
• 8:34:29
  Speaker 2: In your.
• 8:34:32
  Speaker 6: Shoulders relaxed and continued to relax.
• 8:34:47
  Speaker 2: And it's not just that, it's.
• 8:34:55
  Speaker 6: That the rest of your body has also been listening,
• 8:35:01
  Speaker 6: and that relaxation has been spreading so from your eyes
• 8:35:07
  Speaker 6: the relaxation spread to your forehead, around your face, into
• 8:35:15
  Speaker 6: your skin, into your jaw, into the front and sides
• 8:35:29
  Speaker 6: of your neck, all the way down your chest and stomach.
• 8:35:40
  Speaker 6: Your relaxed hands and shoulders meet up through your arms, relaxing.
• 8:35:50
  Speaker 2: The full arms, your upper.
• 8:35:53
  Speaker 6: Arms, elbows, your wrists, letting the lower back, the hips,
• 8:36:13
  Speaker 6: buttocks graining, or just start to relax, So continue in
• 8:36:21
  Speaker 6: the comfort, spreading through your legs.
• 8:36:32
  Speaker 2: All the way down to your.
• 8:36:34
  Speaker 6: Ankles, the tops of your feet, the side of your feet,
• 8:36:45
  Speaker 6: and the bottoms of your feet, relaxing into your toes.
• 8:37:00
  Speaker 6: Each term relaxing became this, and if your body relaxes more,
• 8:37:25
  Speaker 6: your mind becomes slower, more peaceful, to the point where
• 8:37:51
  Speaker 6: if you choose to fall asleep, you can easily do
• 8:38:04
  Speaker 6: that easy drift the way because there's nothing going on
• 8:38:20
  Speaker 6: in your mind.
• 8:38:24
  Speaker 5: Your phrase is peaceful, your body continues.
• 8:38:40
  Speaker 2: To drive.
• 8:39:05
  Speaker 6: And with that connection between your body relaxing and the
• 8:39:10
  Speaker 6: word that you say to yourself, relax means that you
• 8:39:24
  Speaker 6: don't need to focus on just one part. You can
• 8:39:31
  Speaker 6: just focus on.
• 8:39:34
  Speaker 2: Your entire body.
• 8:39:42
  Speaker 6: Saying the powerful word relas and there's a hm. Those
• 8:40:03
  Speaker 6: familiar sensations of comfort, spreading throughout your body, loosening and
• 8:40:21
  Speaker 6: calming and heaving every part to your body heaving more relaxed.
• 8:40:55
  Speaker 2: So all we need to do from now on is
• 8:40:59
  Speaker 2: just H'm.
• 8:41:01
  Speaker 6: Telling yourself.
• 8:41:05
  Speaker 2: Right, was.
• 8:41:17
  Speaker 6: Figeting completely?
• 8:41:21
  Speaker 2: How fool?
• 8:41:35
  Speaker 6: So starting now with number twenty nineteen eighteen.
• 8:42:03
  Speaker 17: Seventy sixteen.
• 8:42:41
  Speaker 5: Fifty four thirty, wells.
• 8:44:15
  Speaker 18: Assassasa assassas attatatatatatatatata y u assassassastaast.
• 8:52:41
  Speaker 6: What one?
• 8:55:36
  Speaker 5: So count down ten to one, ten.
• 8:55:50
  Speaker 6: Nine eight seven six.
• 8:56:00
  Speaker 5: Five four three two one.
• 8:56:20
  Speaker 6: And maybe that was a bit too quick in order
• 8:56:23
  Speaker 6: to relax.
• 8:56:24
  Speaker 2: Maybe it's a bit.
• 8:56:25
  Speaker 6: Too fast for you to notice the calming of your body,
• 8:56:35
  Speaker 6: maybe even a little bit of pressure there, Like you're
• 8:56:39
  Speaker 6: counting down from ten to one. What do you expect
• 8:56:42
  Speaker 6: me to do? Man, expect me to stick go with
• 8:56:45
  Speaker 6: floppy just because you're counting down.
• 8:56:53
  Speaker 2: Two.
• 8:56:54
  Speaker 6: If you try it again, but this time I'll go
• 8:56:58
  Speaker 6: this slower, this time that you focus on the whole
• 8:57:05
  Speaker 6: of your body before we focus on your legs. Just
• 8:57:12
  Speaker 6: notice how your body does start to feel more relaxed
• 8:57:26
  Speaker 6: with every number that I count down ten nine, eight, seven, six,
• 8:58:10
  Speaker 6: five four three one, And just notice how how you feel, generally,
• 8:59:20
  Speaker 6: how your body feels. It's not necessarily even about yeah,
• 8:59:34
  Speaker 6: counting down from ten to one.
• 8:59:39
  Speaker 5: It's that space that you have, that.
• 8:59:45
  Speaker 6: Space between us being active physically or mentally to just
• 9:00:06
  Speaker 6: sitting or lying down, just being there, not doing anything,
• 9:00:11
  Speaker 6: not saying anything, not deeding to think about anything. So
• 9:00:19
  Speaker 6: it opens up a space, you know, a bit of
• 9:00:22
  Speaker 6: a space, the gap. And the more I camped down
• 9:00:33
  Speaker 6: from the tent to one, the bigger that gap becomes.
• 9:00:40
  Speaker 6: So there's that gap of calmness, of comfort, relaxation. It's
• 9:00:53
  Speaker 6: a nice feeling. Yeah, And it moves those stresses or
• 9:01:05
  Speaker 6: discomforts physically or emotionally, moves them away. Allows you.
• 9:01:22
  Speaker 5: To just slow down.
• 9:01:30
  Speaker 6: Someone to count again from ten down to one, and
• 9:01:33
  Speaker 6: notice that gap widening, the gap. And as it widens,
• 9:01:43
  Speaker 6: it's almost like the stress and attention falls into the gap.
• 9:02:03
  Speaker 6: It gives you that distance, that space ten nine, eight, seven, six, five,
• 9:03:10
  Speaker 6: four three one.
• 9:04:16
  Speaker 5: And how does your.
• 9:04:19
  Speaker 6: Body you feel now? Can you notice that? Do you
• 9:04:37
  Speaker 6: feeling calmer? Do you feeling more relaxed? As we now
• 9:05:14
  Speaker 6: focus on your legs, just your legs. You're just gonna
• 9:05:35
  Speaker 6: start with focusing on your thighs. Of course, it's not
• 9:05:55
  Speaker 6: the most exciting thing to be done, because I'm sure,
• 9:06:03
  Speaker 6: like most of your body, is not a lot going
• 9:06:06
  Speaker 6: on right now. Just focusing on the hole of your thighs,
• 9:06:21
  Speaker 6: the tops of your thighs, the sides of your thighs,
• 9:06:27
  Speaker 6: the bottoms of your thighs, your outer thighs, and your
• 9:06:32
  Speaker 6: inner thighs. Basically the hole of your thigh that leads
• 9:06:38
  Speaker 6: into your hip and it goes down to your.
• 9:06:48
  Speaker 5: Knee joints. Now, this is a big area, very heavy area.
• 9:07:02
  Speaker 6: Very strong, probably the strongest muscles in your body or
• 9:07:08
  Speaker 6: in your thighs.
• 9:07:19
  Speaker 2: But I don't think we.
• 9:07:22
  Speaker 6: Perhaps would give enough attention to our thighs. Perhaps we
• 9:07:34
  Speaker 6: don't acknowledge how important our thighs are to our lives,
• 9:07:57
  Speaker 6: how much they actually do for us all through our lives.
• 9:08:13
  Speaker 6: And it may seem to sound really weird, but I
• 9:08:19
  Speaker 6: think that all of our body parts, especially adviies, need
• 9:08:26
  Speaker 6: some TLC, a bit of love shown, a bit of.
• 9:08:40
  Speaker 5: The acknowledgement, thank you, gratitude for our advice do for us.
• 9:08:59
  Speaker 5: And I know this may sound of its strange.
• 9:09:04
  Speaker 2: Maybe you think, why am I surely how I should
• 9:09:07
  Speaker 2: be able in.
• 9:09:08
  Speaker 5: The garden, hugging a tree or something.
• 9:09:12
  Speaker 2: Oh, it's hard to set.
• 9:09:17
  Speaker 6: A microphone up on a tree. That's why I'm doing
• 9:09:20
  Speaker 6: this indoors. Otherwise I would be outside hugging a tree.
• 9:09:24
  Speaker 6: Now I can't see the television from the tree. You
• 9:09:33
  Speaker 6: move down to your knees, you gain such an important part,
• 9:09:43
  Speaker 6: and I think we don't necessarily I'll speak for myself here,
• 9:09:50
  Speaker 6: I don't necessarily appreciate.
• 9:09:54
  Speaker 5: All that my knees do for me until.
• 9:09:59
  Speaker 2: I have a proper and with my me.
• 9:10:02
  Speaker 6: Occasionally, if I either maybe i'll bash it or it's
• 9:10:07
  Speaker 6: aching for some reason, it's then that I realize.
• 9:10:13
  Speaker 2: How much it does.
• 9:10:16
  Speaker 6: You know, the benefit of being able to use my
• 9:10:19
  Speaker 6: legs without any kind of physical discomfort is a beautiful
• 9:10:29
  Speaker 6: thing that's possibly not appreciated until it's temporarily removed. You
• 9:10:38
  Speaker 6: know that's comfort. But as you focus on your knees,
• 9:10:47
  Speaker 6: regardless of how your needs feel, you can have that sense.
• 9:10:54
  Speaker 5: Of gratitude.
• 9:10:58
  Speaker 2: And love to your needs all that they do for you,
• 9:11:11
  Speaker 2: and you can.
• 9:11:11
  Speaker 6: Still have that attention on your thighs. Maybe notice how
• 9:11:16
  Speaker 6: your thighs feel. Maybe you've noticed that they are relaxing
• 9:11:28
  Speaker 6: more deeply as you focus now on the bottoms of
• 9:11:41
  Speaker 6: your legs, machines, and your calf muscles, with the bones
• 9:11:47
  Speaker 6: between your knees and your feet incorporate. And of course
• 9:11:54
  Speaker 6: your ankles so important. You know, anyone that's had even
• 9:12:06
  Speaker 6: like the slightest sprain of an ankle knows how how
• 9:12:13
  Speaker 6: much we take. Our ankles are granted, and it's kind
• 9:12:23
  Speaker 6: of strange in a way when you think that. You know, logically,
• 9:12:29
  Speaker 6: our wrists are a lot thinner than the rest of
• 9:12:32
  Speaker 6: our arms, which is okay, it doesn't I can't see
• 9:12:37
  Speaker 6: any problem with that because we're.
• 9:12:39
  Speaker 5: Just picking stuff up.
• 9:12:42
  Speaker 6: But our ankles so much thinner than the rest of
• 9:12:47
  Speaker 6: our legs, and from a physics perspective or logical.
• 9:12:58
  Speaker 2: Even it doesn't really make sense.
• 9:13:01
  Speaker 6: That all this weight will ultimately be resting on your
• 9:13:08
  Speaker 6: ankles then leading to your feet that thin area, thin bone. Yeah,
• 9:13:24
  Speaker 6: it does so much great work. Supports us, supports our
• 9:13:29
  Speaker 6: body for a lifetime, helps us to balance, helps you
• 9:13:41
  Speaker 6: to get around and be mobile. And there's the calf muscles.
• 9:13:55
  Speaker 6: Of course, when I was younger, I couldn't see the
• 9:14:02
  Speaker 6: point in calf muscles didn't seem to do anything.
• 9:14:07
  Speaker 5: Okay, if I walked around on tiptoes, then my calf.
• 9:14:12
  Speaker 6: Muscles get some work. But of course that's not true.
• 9:14:16
  Speaker 6: The calf muscles are being used whenever.
• 9:14:19
  Speaker 2: We use our legs.
• 9:14:26
  Speaker 6: And your shins there to protect your lower legs, shaped
• 9:14:39
  Speaker 6: in a way almost as a protector with a bone,
• 9:14:51
  Speaker 6: leading of course to your ankles.
• 9:14:57
  Speaker 5: And your feet.
• 9:15:03
  Speaker 6: We're not going to focus on your feet. We're just
• 9:15:05
  Speaker 6: going to focus on the legs.
• 9:15:08
  Speaker 5: And I realize and now that I've mentioned your feet, it.
• 9:15:13
  Speaker 6: Would be focuses on them anyway, So maybe I should
• 9:15:17
  Speaker 6: focus on your.
• 9:15:18
  Speaker 2: Feet a little bit. You can have them in your.
• 9:15:24
  Speaker 5: Awareness the same as you have your thighs in your awareness.
• 9:15:31
  Speaker 2: Even though we haven't.
• 9:15:32
  Speaker 6: Been focusing on your thighs a few minutes, we'll be
• 9:15:38
  Speaker 6: focusing on your ankles. There's still that sensation of comfort
• 9:15:55
  Speaker 6: in your thighs and this that movement.
• 9:16:04
  Speaker 5: Of energy.
• 9:16:07
  Speaker 6: Because the thigs hold lots of different sensations. Of course,
• 9:16:14
  Speaker 6: there's the muscles, the big strong muscles that we have
• 9:16:19
  Speaker 6: in our thighs, but the skin on the outside of
• 9:16:32
  Speaker 6: the thighs, as in the outside of all of our body,
• 9:16:39
  Speaker 6: can be very sensitive, sensitive to the touch, sensitive to temperature,
• 9:16:57
  Speaker 6: and inside your thighs, the bones, there's the muscle, there's
• 9:17:04
  Speaker 6: the blood, vessels, the arch trees to all this stuff
• 9:17:09
  Speaker 6: that's inside your thighs. I guess sometimes it'd be nice
• 9:17:18
  Speaker 6: if you could actually put.
• 9:17:19
  Speaker 5: Your fingers inside your thighs and message.
• 9:17:26
  Speaker 6: So you can message on the outside, of course, but
• 9:17:30
  Speaker 6: to be able to get deep into the muscles, to
• 9:17:33
  Speaker 6: be able to just message inside your figes, message in
• 9:17:39
  Speaker 6: the bones of your leg massage all the veins and
• 9:17:48
  Speaker 6: just gently human of thighs, and if you can move
• 9:17:58
  Speaker 6: it down, message inside your knees. It's a message in
• 9:18:04
  Speaker 6: those bones, but with healing fingertips spreading that healing.
• 9:18:11
  Speaker 2: Energy deep into the choice of your knees.
• 9:18:22
  Speaker 6: Of course, there's the back of your your need and
• 9:18:25
  Speaker 6: the inside crease where your need is. It's a really
• 9:18:32
  Speaker 6: sensitive area. Really that's very nice when you stroke it.
• 9:18:39
  Speaker 6: That might be because it's an area that's not really
• 9:18:42
  Speaker 6: touched very often. It's almost like a hidden part a crease.
• 9:18:52
  Speaker 2: In your legs.
• 9:18:52
  Speaker 5: It's almost.
• 9:18:55
  Speaker 2: It's like a part that.
• 9:18:58
  Speaker 6: Has a sensitivity, which is a little bit different. Of course,
• 9:19:09
  Speaker 6: it's protected by your legs, so you can imagine putting
• 9:19:21
  Speaker 6: your fingers into that crease in your legs folded in
• 9:19:31
  Speaker 6: between your legs, you can just message with your fingertips.
• 9:19:36
  Speaker 6: Imagine your fingertips going inside message in the muscle or tissue.
• 9:19:47
  Speaker 6: You can of course feel the bones of.
• 9:19:51
  Speaker 2: Your knees heading through your fingertips, and then as you
• 9:20:03
  Speaker 2: go down to your calf muscles, and that's the part
• 9:20:09
  Speaker 2: I'd like to be able to really put my fingertips
• 9:20:13
  Speaker 2: deep inside my calf muscles and massage in every single
• 9:20:22
  Speaker 2: tissue of that muscle, healing every part, and then doing
• 9:20:34
  Speaker 2: the same for my shins, massage in gently stroking the bones,
• 9:20:44
  Speaker 2: gently stroking them, healing their loving way, because they deserve
• 9:20:50
  Speaker 2: to be treated. It's the precious bones that they are.
• 9:20:57
  Speaker 2: The legs are so precious as in all.
• 9:21:00
  Speaker 6: The other parts of our body, and more precious of amyture.
• 9:21:09
  Speaker 2: On the planet.
• 9:21:18
  Speaker 5: When you start to think about.
• 9:21:25
  Speaker 6: Your legs in this way, you can change your perspective.
• 9:21:36
  Speaker 2: It might sound a bit.
• 9:21:41
  Speaker 6: It's silly to start with the idea of having love
• 9:21:46
  Speaker 6: for your legs, showing appreciation, your advice. Wanting to be
• 9:21:56
  Speaker 6: able to put your hands in your eye is the
• 9:22:02
  Speaker 6: message the muscles and the bones.
• 9:22:08
  Speaker 2: And do you get your fingers deep in their releasing all.
• 9:22:13
  Speaker 6: Tension, just to show.
• 9:22:19
  Speaker 2: How much you care.
• 9:22:23
  Speaker 6: About your legs, how much you care for what your
• 9:22:28
  Speaker 6: legs do for you regularly, your knees, your cars, your ankles.
• 9:22:42
  Speaker 6: The strength of your ankles considering how thin they are
• 9:22:50
  Speaker 6: compared to the rest of your legs, especially your eyes.
• 9:22:58
  Speaker 14: Yeah, they're so.
• 9:22:59
  Speaker 6: Strong, so flexible, absolutely amazing things. The ankles are truly
• 9:23:15
  Speaker 6: a gift because of what they do for you, supporting
• 9:23:26
  Speaker 6: all that weight, regardless of how what weight you are,
• 9:23:33
  Speaker 6: even if you're only eight stones.
• 9:23:37
  Speaker 2: There's a lot of weight for these little ankles. Now,
• 9:23:44
  Speaker 2: I'm a lot heavier than eat stone.
• 9:23:48
  Speaker 5: Double back, yet my ankles.
• 9:23:54
  Speaker 2: Support my body all the time.
• 9:24:00
  Speaker 5: H or they do keep off a side of relief.
• 9:24:03
  Speaker 2: When to sit down. That's a while. Next thing, my feet,
• 9:24:14
  Speaker 2: the al say, go away.
• 9:24:17
  Speaker 6: The toast rack.
• 9:24:19
  Speaker 2: I'm so happy.
• 9:24:39
  Speaker 5: The legs.
• 9:24:42
  Speaker 2: Really are amazing.
• 9:24:47
  Speaker 6: And then there talking about talking about your legs is
• 9:24:51
  Speaker 6: probably possibly, if one of the most team most warming
• 9:24:57
  Speaker 6: things I've ever heard anyone say, possibly.
• 9:25:04
  Speaker 2: The all you're not.
• 9:25:06
  Speaker 6: Everything I said is true. The legs are amazing. The
• 9:25:22
  Speaker 6: lex deserve not just respect, but they deserve to relax.
• 9:25:34
  Speaker 2: Deeply.
• 9:25:42
  Speaker 6: They deserve to.
• 9:25:43
  Speaker 2: Take some time out of the day they just let
• 9:25:48
  Speaker 2: go completely. The legs.
• 9:26:13
  Speaker 6: Really can relax because the legs are so such a nice,
• 9:26:28
  Speaker 6: you know, very.
• 9:26:28
  Speaker 5: Important part in your body, and your relapsugs.
• 9:26:34
  Speaker 2: The rest of your body.
• 9:26:36
  Speaker 6: Also naturally follows in that journey of comfort.
• 9:26:54
  Speaker 2: I can feel it in my hips. My hips fill
• 9:26:59
  Speaker 2: really look ye and also my light back as well.
• 9:27:07
  Speaker 2: My light back really.
• 9:27:09
  Speaker 6: Feels it feels stretched, even though I'm just sitting in
• 9:27:13
  Speaker 6: a chair and there's no stretching.
• 9:27:19
  Speaker 2: As far as my way I'm doing.
• 9:27:22
  Speaker 6: It's almost as if the muscles are just relaxed so
• 9:27:24
  Speaker 6: much that there is a natural stretch as the tension.
• 9:27:31
  Speaker 2: Has reduced a lot.
• 9:27:51
  Speaker 6: And then now then countdown from ten downs to one.
• 9:28:00
  Speaker 6: Continue to feel wonderful. Ten nine, eight, seven, six, five.
• 9:28:33
  Speaker 2: Four, three, one three. So I'm just going to count down.
• 9:29:03
  Speaker 6: And fire down to one. And as a countdown, you
• 9:29:08
  Speaker 6: just focus on the numbers, just the numbers counting down,
• 9:29:16
  Speaker 6: and notice how you feel.
• 9:29:23
  Speaker 2: In this moment as you hear the numbers counting.
• 9:29:27
  Speaker 6: Down, knowing that those numbers counting down represents you feeling calmer,
• 9:29:42
  Speaker 6: not just in your body, but also relaxing your mind.
• 9:29:50
  Speaker 6: I'll just notice how you feel there's nothing to do,
• 9:29:56
  Speaker 6: there's nothing to say, there's nothing to think about, starting
• 9:30:04
  Speaker 6: weird number.
• 9:30:06
  Speaker 2: Five four three two one.
• 9:30:51
  Speaker 6: As you notice.
• 9:30:56
  Speaker 5: A gradual letting go.
• 9:31:03
  Speaker 6: The tension and your body, it may also begin to
• 9:31:10
  Speaker 6: notice and be aware of how your mind is starting
• 9:31:18
  Speaker 6: to slow down. This is just a natural thing that happens.
• 9:31:29
  Speaker 6: It's not really a special procedure. It's just natural because
• 9:31:34
  Speaker 6: is your body relaxes, your mind also starts to relax.
• 9:31:42
  Speaker 6: And the more your mind relaxes, the more your body relaxes.
• 9:31:46
  Speaker 6: Just a continuous circle of relaxation. And is that calmness
• 9:31:58
  Speaker 6: that comes from relative quietness. You know, even even if
• 9:32:05
  Speaker 6: this background sounds either your side online, it's still.
• 9:32:12
  Speaker 2: Going to be quite calm.
• 9:32:17
  Speaker 6: You know, you haven't got the television on, there's no
• 9:32:20
  Speaker 6: music in the background, unless you're listening sort of recorded
• 9:32:24
  Speaker 6: with music.
• 9:32:25
  Speaker 2: Of course, you're very likely not going to be sitting
• 9:32:32
  Speaker 2: in a room with other people. Of course, you might
• 9:32:35
  Speaker 2: keep it generally, it's more idea if you can do
• 9:32:40
  Speaker 2: this on your own, so.
• 9:32:43
  Speaker 6: No distractions, and when you stop thinking about stuff, relaxation
• 9:33:02
  Speaker 6: automatically rises.
• 9:33:06
  Speaker 2: The sense of comfort starts to grow.
• 9:33:14
  Speaker 6: And without trying to build it up into something fantastical,
• 9:33:24
  Speaker 6: something magical. This is just a natural process, something that's
• 9:33:34
  Speaker 6: easy to accomplish. In fact, it's almost a sense of
• 9:33:44
  Speaker 6: relaxing completely happens really when you put no effort into it.
• 9:33:52
  Speaker 6: It's not something that you can really force. It's something
• 9:33:58
  Speaker 6: that happens naturally. And parts of the process of this
• 9:34:09
  Speaker 6: recording and others is simply.
• 9:34:16
  Speaker 5: Two allow you.
• 9:34:21
  Speaker 6: To take advantage of this space.
• 9:34:27
  Speaker 2: This time, to just let go, to just be here,
• 9:34:42
  Speaker 2: to be in che with how you feel, yet.
• 9:34:55
  Speaker 6: With the intention.
• 9:34:59
  Speaker 5: Of wanting to relax.
• 9:35:01
  Speaker 6: Deeply and maybe even to fall asleep, depending on what
• 9:35:13
  Speaker 6: it is that you wish for yourself.
• 9:35:18
  Speaker 2: In this moment.
• 9:35:26
  Speaker 6: As we know, relaxing is the majority of the process
• 9:35:35
  Speaker 6: of falling asleep.
• 9:35:37
  Speaker 2: He had to fall in asleep. Part is the tiny
• 9:35:41
  Speaker 2: bit of the end. The deeper relax to become, the
• 9:35:53
  Speaker 2: easier you find yourself.
• 9:36:00
  Speaker 12: Di.
• 9:36:09
  Speaker 2: You can also, if you choose.
• 9:36:12
  Speaker 6: Stay focused on my voice and really enjoy the process
• 9:36:33
  Speaker 6: gradually relaxing.
• 9:36:44
  Speaker 2: Each muscle in your body.
• 9:36:56
  Speaker 6: Heriendlessly and just absurd the sensation.
• 9:37:16
  Speaker 2: I letting go completely this time will the count from
• 9:37:33
  Speaker 2: six down to one, and you can letice your mind
• 9:37:45
  Speaker 2: calm down more. With each number.
• 9:37:52
  Speaker 12: Me we say.
• 9:37:58
  Speaker 14: That to me, ye.
• 9:38:04
  Speaker 12: Slu be so.
• 9:38:15
  Speaker 2: Six boy.
• 9:40:00
  Speaker 14: At four, the where.
• 9:41:07
  Speaker 2: Don't you whine to soot.
• 9:41:12
  Speaker 12: Right down.
• 9:41:15
  Speaker 2: Sinking deeply?
• 9:41:22
  Speaker 12: Two that such she thinks the.
• 9:41:38
  Speaker 2: Wine I like to stop. And some boots stood there
• 9:41:52
  Speaker 2: may get some stock boots.
• 9:41:57
  Speaker 14: Some wins.
• 9:42:00
  Speaker 2: Perhabsolute attention is sadly sprinkle the stories. The passons are
• 9:42:31
  Speaker 2: power to sprint, Patsons.
• 9:42:36
  Speaker 12: Broken love.
• 9:42:40
  Speaker 14: Us, the sports to the sports.
• 9:42:43
  Speaker 2: An you abandon.
• 9:42:49
  Speaker 12: You? Why just calm down? Why do yeah you think so?
• 9:43:18
  Speaker 14: Let go down the stone? Sim future.
• 9:43:30
  Speaker 6: Too much and speaking?
• 9:43:32
  Speaker 2: It is by pass.
• 9:43:40
  Speaker 12: What's what it takes you? It's why light, It's ok
• 9:44:23
  Speaker 12: you minutes at w