Latest / Deep Sleep Whisper Hypnosis (Jason Newland) / (no music) (10 hours) (ASMR) 10X Relaxed | Deep Sleep Whisper Hypnosis #537 | Jason Newland | 19th June 2025

Transcript

(no music) (10 hours) (ASMR) 10X Relaxed | Deep Sleep Whisper Hypnosis #537 | Jason Newland | 19th June 2025 · Deep Sleep Whisper Hypnosis (Jason Newland)

• 0:01
  Speaker 1: Hello, and welcome.
• 0:07
  Speaker 2: To deep sleep whisper hypnosis. Please only listen when you
• 0:18
  Speaker 2: can safely close your eyes. My name's Jason new Land,
• 0:33
  Speaker 2: and all I'm going to ask you to do is
• 0:39
  Speaker 2: to get comfortable with that's lying down on your bed
• 0:48
  Speaker 2: or sitting in a comfortable chair that supports your body.
• 1:07
  Speaker 1: The idea is just to give yourself some time, take
• 1:16
  Speaker 1: out a piece of the day to do nothing, to
• 1:26
  Speaker 1: think nothing, to worry about nothing, even if it is
• 1:41
  Speaker 1: just for a short period of time. Just having that break,
• 1:55
  Speaker 1: giving yourself that space.
• 2:03
  Speaker 2: Opens up your mind to the idea that actually, maybe.
• 2:20
  Speaker 1: You choose to spend more time feeling relaxed, spend more
• 2:35
  Speaker 1: time with a sense of calmness spreading through your body,
• 2:48
  Speaker 1: fill in your mind with peace. As your mind's chatter
• 2:59
  Speaker 1: slowsed out, maybe that internal dialogue not only slows, but
• 3:12
  Speaker 1: perhaps the volume reduces. Maybe those images that you're having,
• 3:30
  Speaker 1: those thoughts that you're having before, just start to turn
• 3:42
  Speaker 1: into black and white gray images just almost become fuzzy,
• 4:11
  Speaker 1: moving away, almost as if the thoughts in your mind
• 4:28
  Speaker 1: are just.
• 4:32
  Speaker 3: Stopped. Stopped. Of course, I'm not.
• 4:44
  Speaker 1: Gonna ask you to stop thinking now, but you may
• 4:57
  Speaker 1: choose to focus on your mind, and you may choose
• 5:11
  Speaker 1: to notice that everything is.
• 5:18
  Speaker 4: Indeed slowed, slowed down.
• 5:33
  Speaker 1: And you may be surprised and just now calm your
• 5:47
  Speaker 1: mind is feeling now. But maybe you expected your mind
• 6:03
  Speaker 1: to relax. Perhaps you.
• 6:14
  Speaker 2: Thought that as soon as you began to listen to
• 6:18
  Speaker 2: my voice, not just your body relaxes, be your mind seemed.
• 6:31
  Speaker 1: To just.
• 6:34
  Speaker 2: Go on holiday, a bit like a factory, a big
• 6:42
  Speaker 2: old factory, shutting down for the day, calming down, relax
• 7:06
  Speaker 2: in everything.
• 7:17
  Speaker 1: M oh, it feels nice. Sometimes it's nice to allow
• 7:37
  Speaker 1: your body to relax completely.
• 7:42
  Speaker 2: Without being bothered to focus on any particular part of
• 7:56
  Speaker 2: your body. You can get over an iril sense of
• 8:04
  Speaker 2: comfort h an iril feeling of peacefulness spreading through your
• 8:24
  Speaker 2: body and through your mind, through your brain, your blood,
• 8:47
  Speaker 2: all of your organs, and your body, feeling the benefit
• 9:00
  Speaker 2: that peaceful feeling, and enjoying the calmness that is freely
• 9:14
  Speaker 2: available at any time you choose to let go, let go,
• 9:39
  Speaker 2: let go.
• 9:41
  Speaker 5: Everything feels so nice when you realize that.
• 10:02
  Speaker 2: You have more control over how you feel that maybe
• 10:15
  Speaker 2: you realized before you become even more.
• 10:32
  Speaker 1: M You can count down from ten to one of
• 10:42
  Speaker 1: each number. You may find that you just don't want
• 10:55
  Speaker 1: to count two relaxed to bother with such things as
• 11:07
  Speaker 1: counting down numbers when your mind is so peaceful.
• 11:26
  Speaker 6: Maybe drifting, drifting, day dreaming.
• 11:52
  Speaker 1: So I will count from ten down to one mm hm.
• 12:06
  Speaker 1: And with every number you hear me say, you can
• 12:23
  Speaker 1: become ten times more relaxed and your forehead ten times
• 12:55
  Speaker 1: more relaxed in your eyes, ten times more relaxed in
• 13:15
  Speaker 1: your scalp, ten times more relaxed.
• 13:32
  Speaker 7: In your face, ten times.
• 13:51
  Speaker 1: More relaxed in your jawel, ten times more relaxed.
• 14:19
  Speaker 7: In your mouth, ten times.
• 14:44
  Speaker 1: More relaxed in your throat ten times is more relaxed
• 15:36
  Speaker 1: in the back of your neck, ten times more relaxed
• 16:13
  Speaker 1: in your shoulders, ten times more relaxed in your arms,
• 17:14
  Speaker 1: ten times more relaxed in your hands, ten times more
• 18:01
  Speaker 1: relaxed in your fingers, ten times more relaxed in your chest,
• 19:17
  Speaker 1: ten times more relaxed.
• 19:30
  Speaker 8: In your stomach, ten times more relaxed.
• 20:25
  Speaker 1: Mean your back wore away from the top down to
• 20:35
  Speaker 1: the bottom of your back ten top apps more relaxed
• 21:08
  Speaker 1: in your spine, ten times more relaxed in your hips,
• 21:57
  Speaker 1: ten times more relaxed in your potics ten times small
• 22:39
  Speaker 1: relaxed in your crying, ten times more relaxed.
• 23:43
  Speaker 9: In your fires, ten times.
• 24:28
  Speaker 1: Ball rat.
• 24:36
  Speaker 7: Your naece, ten times.
• 25:09
  Speaker 1: More relaxed in your lower las.
• 25:20
  Speaker 10: And ankles, ten.
• 25:50
  Speaker 1: Times more relaxed in your fate tamtimes more relax in
• 27:00
  Speaker 1: your toes.
• 27:23
  Speaker 11: Mm hmm hmm.
• 27:30
  Speaker 1: That does she get ready to count from ten chapter
• 27:38
  Speaker 1: one for bad to fill ten times is more relaxed.
• 27:53
  Speaker 1: With each number you countdown, you may wonder to yourself,
• 28:03
  Speaker 1: how could you become any more relaxed and peaceful? As
• 28:16
  Speaker 1: she get ready to countdown after me, starting with number ten?
• 28:33
  Speaker 1: Ten times more relaxed, nine times more relaxed, times more relaxed,
• 29:37
  Speaker 1: seven times relaxed, six times O.
• 30:31
  Speaker 12: RelA, four times l.
• 31:28
  Speaker 1: Two times mo rist one times.
• 32:40
  Speaker 13: Relax in a more deep and meaningful way, Maybe in
• 33:17
  Speaker 13: a way that can not just allow you to feel
• 33:24
  Speaker 13: calmer now and throughout the time we spend together here,
• 33:35
  Speaker 13: not just relaxed at the end of the recording when
• 33:41
  Speaker 13: it's finished and you can enjoy that sense of comfort
• 33:47
  Speaker 13: and peace, But also I think it would be nice
• 34:02
  Speaker 13: to have those feelings of relaxation continue for longer after
• 34:22
  Speaker 13: the recording has ended, so that you can still benefit
• 34:36
  Speaker 13: from listening to my voice maybe in a few hours time,
• 34:45
  Speaker 13: perhaps tomorrow, and then by listening regularly, especially if you
• 34:59
  Speaker 13: find like some people do and myself as well. Sometimes
• 35:04
  Speaker 13: I find one particular recording that really resonates with me,
• 35:14
  Speaker 13: and I just listened to it over and over again
• 35:19
  Speaker 13: every morning, every evening. There was this recording from We're
• 35:32
  Speaker 13: going back to about nineteen ninety nine. It wasn't hypnosis,
• 35:38
  Speaker 13: but it was a guided visualizations. It kind of was hypnosis, really,
• 35:46
  Speaker 13: and I managed to find it again and it still
• 35:51
  Speaker 13: has the same effect on me, And part of it
• 35:57
  Speaker 13: was the person's voice relaxed me. She just felt so peaceful,
• 36:14
  Speaker 13: and I'd look forward to listening to her in the
• 36:20
  Speaker 13: morning and in the evening. And I knew before even
• 36:32
  Speaker 13: pressing the play button that since I've done that, pressed
• 36:40
  Speaker 13: the play button. This is in the days of CD players,
• 36:52
  Speaker 13: pressed the play button, ifact it might have even been
• 36:58
  Speaker 13: a tape tape record. I'd lie down on the bed
• 37:03
  Speaker 13: and then even without necessarily listening to her words because
• 37:21
  Speaker 13: I had them memorized. Really, it was as if my
• 37:28
  Speaker 13: body knew exactly what to do, and the muscles just
• 37:44
  Speaker 13: almost went into automatic relaxation, and I remember my mind
• 38:04
  Speaker 13: would slow down. Now. Now, I was listening to this
• 38:16
  Speaker 13: recording in the early days of learning hypnosis, and long
• 38:25
  Speaker 13: before I ever made any videos or audio recordings myself,
• 38:35
  Speaker 13: because I didn't start doing that till two thousand and six,
• 38:45
  Speaker 13: I knew. I knew how helpful I found being able
• 39:01
  Speaker 13: to just let go, to have that trust in the
• 39:10
  Speaker 13: person that I'm listening to, knowing that it's going to
• 39:21
  Speaker 13: be just as relaxing, if not more so. Each time
• 39:32
  Speaker 13: you hear my voice, you may feel the same. Some
• 39:45
  Speaker 13: people have been listening to me for over a decade,
• 40:00
  Speaker 13: maybe not solidly, obviously, not twenty four hours a day,
• 40:05
  Speaker 13: but maybe people come back. Some people maybe listen every day.
• 40:24
  Speaker 13: That's something that I do which you may not realize
• 40:32
  Speaker 13: by listening, is when I record these recordings. Now, for example,
• 40:55
  Speaker 13: I also am affected by the words that I say.
• 41:08
  Speaker 13: So if I set you focus on your feet, notice
• 41:18
  Speaker 13: your feet relaxing, I will be focusing on my feet.
• 41:30
  Speaker 13: I will be noticing my feet relaxing. If I said,
• 41:47
  Speaker 13: focus on your hands, and maybe notice the difference between
• 41:55
  Speaker 13: each hand. Perhaps notice the air in the room, the
• 42:06
  Speaker 13: temperature of the room. On the backs of your hands.
• 42:18
  Speaker 13: You may start to notice what almost feels like a
• 42:23
  Speaker 13: very light breeze, even though there may not be any
• 42:31
  Speaker 13: type of breeze at all where you are right now.
• 42:44
  Speaker 13: And as you become aware of your hands, I'm also
• 42:55
  Speaker 13: aware of how relaxed my hands our feeling now and
• 43:23
  Speaker 13: when it comes to potentially drifting off to sleep, which
• 43:30
  Speaker 13: may be the reason you're listening, I also feel drowsy
• 43:47
  Speaker 13: when I make these recordings. I also notice my mind drifting.
• 44:08
  Speaker 13: In fact, at times I've actually fallen asleep without even noticing,
• 44:26
  Speaker 13: and then I carry on talking. And it's only when
• 44:35
  Speaker 13: I listen back to do the editing I hear snoring
• 44:46
  Speaker 13: and I think, I don't remember snoring. I remember talking.
• 44:56
  Speaker 13: This snoring was a pig turned up. That's why I
• 45:03
  Speaker 13: sound like when I snore. How I get really into
• 45:12
  Speaker 13: the whole experience. I don't know how you feel. How
• 45:31
  Speaker 13: relaxed do you feel in your feet, how relaxed you
• 45:42
  Speaker 13: feel in your hands. I have noticed more and more
• 46:09
  Speaker 13: that the more relaxed, deeper level of comfort you feel,
• 46:25
  Speaker 13: the easier you're breathing becomes. It's almost like that additional
• 46:44
  Speaker 13: muscle relaxation. So this allows you to breathe easier without
• 47:07
  Speaker 13: necessarily focusing on your breath. However, being able to notice
• 47:38
  Speaker 13: the ease in which you breathe so naturally. Yah, you
• 48:07
  Speaker 13: breathe so very easily and smoothly. Whenever I imagine my
• 48:50
  Speaker 13: breathing improving. When I've got my eyes closed bost, I
• 49:06
  Speaker 13: tend to visualize a beautiful field with trees and flowers
• 49:26
  Speaker 13: producing all that life giving oxygen. It feels nice to,
• 50:01
  Speaker 13: if nothing else, just taking some time away from everything,
• 50:31
  Speaker 13: enjoying that feeling of peace serenity with a joyful heart.
• 51:29
  Speaker 13: Time seems to just drip by so very slowly, relaxed,
• 52:01
  Speaker 13: so deeply peaceful, completely unattached to any thoughts whatsoever in
• 52:40
  Speaker 13: this moment, completely free noticing that your mind has slowed down.
• 53:53
  Speaker 13: Slowed down because nothing really requires your attention. You can
• 54:40
  Speaker 13: enjoy the physical sensations of allowing the stress to rip
• 54:56
  Speaker 13: out of your body, to appear out of every part
• 55:16
  Speaker 13: of your body and being released from your brain in
• 55:41
  Speaker 13: your mind slowly but surely, the muscle thing legs relax
• 56:37
  Speaker 13: rs R so very deeply, rect so deeply, and the feelings,
• 57:30
  Speaker 13: the pleasant feelings in your arms and shoulders, deepening each
• 57:55
  Speaker 13: part of your body further and deeper and deeper. Medicine
• 58:37
  Speaker 13: the feelings in the back of your neck, feelings in
• 59:04
  Speaker 13: your wrists, muscles, in front of your body. I also
• 1:00:03
  Speaker 13: feeling peaceful deeply. There's a sense of peace spreads through
• 1:00:44
  Speaker 13: your fairy core. Even when you focus on your mind.
• 1:01:33
  Speaker 13: Your mind becomes beve and slower yeeven deep, relaxing, so
• 1:02:44
  Speaker 13: very slow. Your stomach pas for in your stomach, you're back.
• 1:03:50
  Speaker 13: Notice Notice how relaxed you'd now feel in the hole
• 1:04:19
  Speaker 13: of your back. Your spy from your brain all the
• 1:04:52
  Speaker 13: way down the middle of your back, sending in and
• 1:05:00
  Speaker 13: receiving millions of messages every day. Deecomfort increasing deeply relapsed
• 1:06:05
  Speaker 13: your knees, spreading these signals down a spine or cord
• 1:06:44
  Speaker 13: into air. Every part of your body, Your shins and
• 1:07:04
  Speaker 13: your calf muscles were outbows. Feelings of peace and tranquility
• 1:07:59
  Speaker 13: spread heading through your body, tips of your toes, to
• 1:08:12
  Speaker 13: your eyes, your fingers, all the way till your lower back.
• 1:08:26
  Speaker 14: Mhm.
• 1:08:36
  Speaker 13: The tinker, read the tinker, Please, drifting mind just wandering away,
• 1:09:49
  Speaker 13: happy to let go, let go completely, let go, so tranquil,
• 1:10:55
  Speaker 13: Oh body, enjoying a sensor, List him go, he for more,
• 1:13:16
  Speaker 13: enjoying the space, this space of peace and safety. So fery, hey, y,
• 1:15:37
  Speaker 13: let him go. Maybe we can just focus on the
• 1:16:01
  Speaker 13: different parts of your body, just to notice your forehead
• 1:16:37
  Speaker 13: and your eyes mutual, so Louise, noticing the sense of
• 1:17:42
  Speaker 13: complete freedom, absolute freedom, Ye, peace for energy, peace to
• 1:19:47
  Speaker 13: breathe so much easier. Yes, you may have. You may
• 1:21:02
  Speaker 13: not have noticed your mind drifting peaceful more, even more
• 1:22:04
  Speaker 13: deeply in the direction of total blissful pace, blissful pace
• 1:22:57
  Speaker 13: rafting out to pace. Come, so calm, let him go,
• 1:24:56
  Speaker 13: peace with mind rex fourty c relax cy relaxed. Your
• 1:26:07
  Speaker 13: body feels almost invisible, so very relaxed. I'm peaceful, so
• 1:26:47
  Speaker 13: peace uh.
• 1:27:11
  Speaker 14: Like moss.
• 1:27:47
  Speaker 13: And you could start to notice that you are feeling
• 1:27:54
  Speaker 13: more relaxed, even though off not purposely focused your mind
• 1:28:06
  Speaker 13: upon that sense of physical comfort that is growing within
• 1:28:14
  Speaker 13: you throughout your body, and your mind starts to slow down.
• 1:28:28
  Speaker 13: And that could be almost in recognition of I guess
• 1:28:35
  Speaker 13: my speech not being particularly fast, and things just generally
• 1:28:50
  Speaker 13: feel calmer. Just by listening to my voice, you give
• 1:29:01
  Speaker 13: yourself an opportunity to take a break from the day,
• 1:29:10
  Speaker 13: take a break from your life as it is, and
• 1:29:17
  Speaker 13: to give yourself a rest, given yourself permission to take
• 1:29:25
  Speaker 13: some time off, and to allow your body to relax
• 1:29:32
  Speaker 13: and allow your mind to slow down, which in turn
• 1:29:43
  Speaker 13: releases the tension and he stresses that you had in
• 1:29:48
  Speaker 13: your body. It's almost as if the parts of your
• 1:29:58
  Speaker 13: body just open up, allowing the negativity out and at
• 1:30:10
  Speaker 13: the same time replacing that negativity with positive heathing energy,
• 1:30:21
  Speaker 13: which then fills your body up and your mind to
• 1:30:28
  Speaker 13: also starts to appreciate those feelings of increasing confidence, an
• 1:30:46
  Speaker 13: almost uplifting feeling, positive healing, an energy that spreads through
• 1:31:03
  Speaker 13: your body like a wave of comfort, and all this
• 1:31:14
  Speaker 13: comes and just allowing yourself a few minutes, maybe half
• 1:31:26
  Speaker 13: an hour, however long you want it to be, to
• 1:31:31
  Speaker 13: just rest and allow your mind and your body to
• 1:31:45
  Speaker 13: almost reset itself to the settings of comfort and relaxation, calmness,
• 1:32:05
  Speaker 13: which allows more room for feelings of pleasure and happiness
• 1:32:19
  Speaker 13: to move around your body and into your mind, almost
• 1:32:28
  Speaker 13: as if your mind and your body are sinking together,
• 1:32:37
  Speaker 13: almost mirroring each other, with that growing positivity and calmness,
• 1:32:52
  Speaker 13: and it feels nice. It really does feel nice to
• 1:32:59
  Speaker 13: know that you are the one that has allowed yourself
• 1:33:09
  Speaker 13: to feel more comfort and to experience more of this
• 1:33:23
  Speaker 13: deep relaxation spreading throughout your body. And as I focus
• 1:33:39
  Speaker 13: on each part of your body, you can notice that
• 1:33:45
  Speaker 13: that part becomes even more relaxed just by focusing on it,
• 1:34:03
  Speaker 13: becomes even more calm and comfortable just by focusing. And
• 1:34:16
  Speaker 13: as I move down your body, starting at your head,
• 1:34:25
  Speaker 13: the parts that you've already focused on will continue to
• 1:34:31
  Speaker 13: relax deeply, and those parts that we've not yet focused
• 1:34:39
  Speaker 13: on or just automatically release any remain in tension in
• 1:34:52
  Speaker 13: anticipation of even more comfort about to come. Now, I'm
• 1:35:06
  Speaker 13: gonna start by focusing on your forehead. Just being aware
• 1:35:13
  Speaker 13: of the feelings of your forehead and any background sounds.
• 1:35:24
  Speaker 13: But mister Herbert the pigeon can just allow you to
• 1:35:29
  Speaker 13: feel even more relaxed. Just means you're in the moment.
• 1:35:39
  Speaker 13: This isn't this isn't a sterile environment. This is the world.
• 1:35:48
  Speaker 13: I live in the countryside, so there's lots of nature
• 1:35:54
  Speaker 13: sounds around. So as you focus on your forehead, just
• 1:36:05
  Speaker 13: notice how it becomes even more relaxed as you focus
• 1:36:15
  Speaker 13: only on my voice and that part of your body,
• 1:36:25
  Speaker 13: moving down to your eyes, focusing on your eyes, noticing
• 1:36:36
  Speaker 13: how your eyelids feel so heavy yet so light at
• 1:36:45
  Speaker 13: the same time, and all the muscles around your eyes
• 1:36:52
  Speaker 13: relaxing completely. Moving your focus down to your mouth, your lips,
• 1:37:07
  Speaker 13: your tongue, your teeth, and your gumbs, the whole of
• 1:37:14
  Speaker 13: your mouth relaxing, calm and loose as you focus now
• 1:37:29
  Speaker 13: on your jaw, not just the parts of your jaw
• 1:37:36
  Speaker 13: near your mouth, your chin, but all the way up
• 1:37:42
  Speaker 13: the size of your face to your ears, the hole
• 1:37:49
  Speaker 13: of your jaw, feeding more, relaxed and calm. Focusing on
• 1:38:16
  Speaker 13: your neck, the front of your neck and your throat
• 1:38:23
  Speaker 13: relaxing and loose and calm. The side of your neck,
• 1:38:36
  Speaker 13: the right and left side of your neck relaxtant, loose
• 1:38:49
  Speaker 13: and calm. And now the back of your neck. Focus
• 1:39:02
  Speaker 13: in on the back of your neck, letting go of
• 1:39:12
  Speaker 13: any tension that may have been there before, and enjoying
• 1:39:19
  Speaker 13: that sense of increasing comfort and release that you can
• 1:39:32
  Speaker 13: experience in the back of your neck. Moving down your
• 1:39:43
  Speaker 13: back and moving either side of your spine right from
• 1:39:51
  Speaker 13: the top of your back all the way down to
• 1:39:56
  Speaker 13: the bottom of your back, down to your lower back
• 1:40:14
  Speaker 13: as you move up and down your spine, you can
• 1:40:21
  Speaker 13: feel the muscles either side of your spine relaxing even more.
• 1:40:37
  Speaker 13: And as those muscles relax, that sense of comfort starts
• 1:40:44
  Speaker 13: to spread outwards from your spine into both sides of
• 1:40:54
  Speaker 13: your back, the top of your back, the middle, and
• 1:41:01
  Speaker 13: your lower back. And as you scan gently and slowly
• 1:41:12
  Speaker 13: up and down your back, there's the muscles in the
• 1:41:17
  Speaker 13: top of your back relax and become looser. The muscles
• 1:41:27
  Speaker 13: in the middle of your back also seem to just
• 1:41:33
  Speaker 13: almost divide from each other, separating and almost melting, And
• 1:41:48
  Speaker 13: in your lower back there seems to be an extra
• 1:41:54
  Speaker 13: special feeling comfort. The spreads into your hips, sit down
• 1:42:11
  Speaker 13: your lower back, into your hips, into the area where
• 1:42:19
  Speaker 13: your cocksicks are, and into your buttocks, and all those
• 1:42:27
  Speaker 13: muscles that spread from your lower back into your hip
• 1:42:37
  Speaker 13: area start to melt, start to really let go. I
• 1:42:56
  Speaker 13: don't even know where about. Focus on your shoulders, Your back,
• 1:43:04
  Speaker 13: and your spine will continue till let go. Continue to
• 1:43:15
  Speaker 13: relax so calmly, and if you focus on your shoulders,
• 1:43:31
  Speaker 13: you may notice that they're already feeding, really loose, already
• 1:43:51
  Speaker 13: feeding calm and fear. Those muscles then move from your
• 1:44:14
  Speaker 13: neck into your shoulders feel so soft and gentle, so
• 1:44:34
  Speaker 13: smooth and calm, and the feeling in your shoulders seems
• 1:45:03
  Speaker 13: to spread deep into your shoulders, that sense of relaxation,
• 1:45:12
  Speaker 13: not just traveling deeply into your muscles, but also relaxing
• 1:45:26
  Speaker 13: the bones and moving all away to underneath your arms,
• 1:45:39
  Speaker 13: relaxing that whole area between the tops of your shoulders
• 1:45:46
  Speaker 13: and underneath your arms. He Then you feel so relaxed
• 1:46:04
  Speaker 13: and comfortable in your shoulders, which sends that deep healing
• 1:46:19
  Speaker 13: message into your arms. And you may feel almost as
• 1:46:37
  Speaker 13: if your arms are not even there, because they're so relaxed,
• 1:46:47
  Speaker 13: so deeply relaxed, so so calm.
• 1:47:18
  Speaker 14: So.
• 1:47:24
  Speaker 13: Pose not feeling spreading all the way down your arms
• 1:47:42
  Speaker 13: to your elbows, including your elbows circumforts spreads or away
• 1:48:11
  Speaker 13: into rests of forearments, and your rests so heavy yet
• 1:48:30
  Speaker 13: at the same time so light and gentle. Fred s.
• 1:49:13
  Speaker 1: Now on.
• 1:49:17
  Speaker 13: Your hands, my hands, so peaceful in your hands. There's
• 1:50:11
  Speaker 13: the sense of real peace. It just seems to feel
• 1:50:36
  Speaker 13: so familiar with your hands, relax deeply el The thing
• 1:51:13
  Speaker 13: is you things, sadly a thing you tips moving your
• 1:52:50
  Speaker 13: attention to affront to your body so comfortable. Move in
• 1:53:20
  Speaker 13: your focus, your legs w mucus.
• 1:54:46
  Speaker 15: In your thighs, your knees.
• 1:55:09
  Speaker 13: So relaxed, a calf mussels and just shins co presily
• 1:56:39
  Speaker 13: four the fathing your feet so peaceful, com so peaceful,
• 1:58:14
  Speaker 13: sircom su peaceful, sycm so peace f RelA scein peace
• 1:59:16
  Speaker 13: fur so calm, loving that deep relaxation, to spread your chest,
• 1:59:35
  Speaker 13: in your stomach so really letting go of everything. So
• 2:00:06
  Speaker 13: I'm gonna start counting down now from twenty down to one.
• 2:00:19
  Speaker 13: You can imagine in a way it's like just walking
• 2:00:22
  Speaker 13: down some steps and each step or twenty steps, and
• 2:00:28
  Speaker 13: each step represents a level of comfort. Each step represents
• 2:00:41
  Speaker 13: a deepening of that comfort, and the furvies you walk
• 2:00:53
  Speaker 13: down those steps that are deeper and more relaxed, you
• 2:00:59
  Speaker 13: feel so starting with number twenty twenty, nineteen, eighteen, seventeen,
• 2:03:40
  Speaker 13: sixteen eight four four see too well five f four
• 2:11:03
  Speaker 13: nine eight seven.
• 2:13:20
  Speaker 11: H h.
• 2:14:26
  Speaker 13: H six five four four one.
• 2:21:46
  Speaker 9: No.
• 2:21:50
  Speaker 13: As you focus on your eyes, We're gonna count down
• 2:22:04
  Speaker 13: from ten down to one, focusing just on your eyes,
• 2:22:18
  Speaker 13: your eyelids, the muscles around your eyes, your eye waves themselves,
• 2:22:28
  Speaker 13: our whole area that makes up your eye and as
• 2:22:46
  Speaker 13: we count down from ten down to one, whilst focus
• 2:22:54
  Speaker 13: in on your eyes, you'll become twice is relaxed with
• 2:23:09
  Speaker 13: each number counting down that you may find the all
• 2:23:23
  Speaker 13: you want to do is just drift off to sleep.
• 2:23:32
  Speaker 13: And if that's what you want, then just allow yourself
• 2:23:38
  Speaker 13: to do that. Now, focusing on your eyes, I'm going
• 2:23:53
  Speaker 13: to begin counting down from ten down to one right now,
• 2:24:12
  Speaker 13: two nine right.
• 2:25:24
  Speaker 16: Seven five.
• 2:29:22
  Speaker 13: Four three.
• 2:31:41
  Speaker 17: Two one.
• 2:33:16
  Speaker 13: So counted down from ten to one ten nine eight
• 2:33:36
  Speaker 13: seven six five four three two one. And maybe that
• 2:34:01
  Speaker 13: was a bit too quick in order to relax. Maybe
• 2:34:05
  Speaker 13: it's a bit too fast for you to notice the
• 2:34:10
  Speaker 13: calming of your body, maybe even a little bit of
• 2:34:17
  Speaker 13: pressure there, Like you're counting down from ten to one.
• 2:34:21
  Speaker 13: Would you expect me to do man, expect me to
• 2:34:25
  Speaker 13: stick go floppy just because you're counting down. You could
• 2:34:35
  Speaker 13: try it again, but this time I go this lower.
• 2:34:41
  Speaker 13: This time, as you focus on the whole of your
• 2:34:46
  Speaker 13: body before we focus on your legs, just notice how
• 2:34:54
  Speaker 13: your body does start to feel more relaxed with every
• 2:35:08
  Speaker 13: number that I count down ten nine eight seven six
• 2:35:50
  Speaker 13: five four three two one. I just notice how how
• 2:36:59
  Speaker 13: you feel general, how your body feels. It's not necessarily
• 2:37:09
  Speaker 13: even about counting down from ten to one. It's that
• 2:37:20
  Speaker 13: space that you have, that space between being active physically
• 2:37:40
  Speaker 13: or mentally to just sitting or lying down, just being there,
• 2:37:50
  Speaker 13: not doing anything, not saying anything, not needing to think
• 2:37:55
  Speaker 13: about anything. So that opens up space, you know, a
• 2:38:02
  Speaker 13: bit of a space, a gap. And the more I
• 2:38:12
  Speaker 13: camped down from ten to one, the bigger that gap becomes.
• 2:38:20
  Speaker 13: So there's that gap of calmness, of comfort, relaxation. It's
• 2:38:33
  Speaker 13: a nice feeling, and it moves those stresses or discomforts
• 2:38:47
  Speaker 13: physically or emotionally moves away. Allows you.
• 2:39:02
  Speaker 9: To just.
• 2:39:06
  Speaker 13: Slow down. Someone to count again from ten down to one,
• 2:39:13
  Speaker 13: and notice that gap widening, the gap, And as it widens,
• 2:39:23
  Speaker 13: it's almost like the stress and attention falls into the
• 2:39:29
  Speaker 13: gap and gives you that distance, that space.
• 2:39:49
  Speaker 14: Now ten.
• 2:39:59
  Speaker 13: Nine, eight, seven, six, five, four, three, two.
• 2:41:44
  Speaker 18: One.
• 2:41:56
  Speaker 13: And how did your body feel.
• 2:42:02
  Speaker 1: Now?
• 2:42:15
  Speaker 13: Can you notice that? Do you feeling calmer, the feeling
• 2:42:30
  Speaker 13: more relaxed. As we now focus on your legs, just
• 2:42:57
  Speaker 13: your legs. We're just gonna start with focusing on your thighs.
• 2:43:34
  Speaker 13: Of course, it's not the most exciting thing to be doing,
• 2:43:39
  Speaker 13: because I'm sure, like most of your body is not
• 2:43:45
  Speaker 13: a lot going on right now, Just focusing on the
• 2:43:58
  Speaker 13: whole of your thighs, the tops of your thighs, the
• 2:44:04
  Speaker 13: sides of your thighs, the bottoms of your thighs, your
• 2:44:11
  Speaker 13: outer thighs, and your inner thighs. Basically the whole of
• 2:44:16
  Speaker 13: your thigh that leads into your hip and it goes
• 2:44:25
  Speaker 13: down to your knee joints. Now, this is a big area.
• 2:44:39
  Speaker 13: It's a very heavy area, it's very strong. Probably the
• 2:44:44
  Speaker 13: strongest muscles in your body are in your thighs. But
• 2:45:00
  Speaker 13: I think we perhaps give enough attention to our thighs.
• 2:45:14
  Speaker 13: Perhaps we don't acknowledge how important our thighs are to
• 2:45:25
  Speaker 13: our lives, how much they actually do for us all
• 2:45:45
  Speaker 13: through our lives. And it may seem to sound really weird,
• 2:45:56
  Speaker 13: but I think that all all of our body parts,
• 2:46:04
  Speaker 13: especially our thighs, need some TLC, a bit of love shown,
• 2:46:13
  Speaker 13: a bit of acknowledgement, thank you, gratitude for what our
• 2:46:31
  Speaker 13: thighs do for us. And I know this may sound
• 2:46:41
  Speaker 13: a bit strange. Maybe you think, why am I sure
• 2:46:47
  Speaker 13: how I should be out in the garden hugging a
• 2:46:50
  Speaker 13: tree or something. Well, it's hard to set a microphone
• 2:46:58
  Speaker 13: up on a tree. That's why I'm doing this indoors.
• 2:47:01
  Speaker 13: Otherwise I would be outside hugging a tree. Now I
• 2:47:05
  Speaker 13: can't see the television from the tree. If you move
• 2:47:14
  Speaker 13: down to your knees gain such an important part, and
• 2:47:24
  Speaker 13: I think we don't necessarily I'll speak for myself here,
• 2:47:30
  Speaker 13: I don't necessarily appreciate all that my knees do for
• 2:47:36
  Speaker 13: me until I have a problem with my knee. It's occasionally,
• 2:47:42
  Speaker 13: if I ever maybe i'll pash it, or it's aching
• 2:47:47
  Speaker 13: for some reason. It's then that I realize how much
• 2:47:54
  Speaker 13: it does. You know, the benefit of being able to
• 2:47:58
  Speaker 13: use my x without any kind of physical discomfort is
• 2:48:09
  Speaker 13: a beautiful thing that's possibly not appreciated until it's temporarily removed.
• 2:48:18
  Speaker 13: You know that's comfort. But as you focus on your knees,
• 2:48:28
  Speaker 13: regardless of how your knees feel, you can have that
• 2:48:33
  Speaker 13: sense of gratitude and love to your knees for all
• 2:48:40
  Speaker 13: that they do for you. When you can still have
• 2:48:52
  Speaker 13: that attention on your thighs and maybe notice how your
• 2:48:56
  Speaker 13: thighs feel, You've noticed that they are relaxing more deeply
• 2:49:17
  Speaker 13: as you focus now on the bottoms of your legs,
• 2:49:22
  Speaker 13: your shins, and your calf muscles, the bones between your
• 2:49:29
  Speaker 13: knees and your feet incorporate, and of course your ankles
• 2:49:37
  Speaker 13: so important. Anyone that's had even like the slightest sprain
• 2:49:48
  Speaker 13: of an ankle knows how how much we take our
• 2:49:55
  Speaker 13: ankles for granted. And it's kind of strange in a
• 2:50:04
  Speaker 13: way when you think that. You know, logically, our wrists
• 2:50:10
  Speaker 13: are a lot thinner than the rest of our arms,
• 2:50:14
  Speaker 13: which is okay, It doesn't can't see any problem with
• 2:50:17
  Speaker 13: that because we're just picking stuff up by our ankles
• 2:50:24
  Speaker 13: so much thinner than the rest of our legs. And
• 2:50:35
  Speaker 13: from a physics perspective or logical even it doesn't really
• 2:50:39
  Speaker 13: make sense that all this weight would ultimately be resting
• 2:50:47
  Speaker 13: on your ankles then leading to your feet that thin area,
• 2:50:59
  Speaker 13: thin bone. Yeah, it does so much great work. Supports us,
• 2:51:09
  Speaker 13: supports our body for a lifetime, helps us to balance,
• 2:51:21
  Speaker 13: It helps you to get around and be mobile. And
• 2:51:34
  Speaker 13: there's the calf muscles. Of course, when I was younger,
• 2:51:42
  Speaker 13: I couldn't see the point in calf muscles didn't seem
• 2:51:45
  Speaker 13: to do anything, Okay, If I walked around on tiptoes,
• 2:51:51
  Speaker 13: then my calf muscles get some work. But of course
• 2:51:55
  Speaker 13: that's not true. The calf muscles are being used whenever
• 2:51:59
  Speaker 13: we use her legs and your shins there to protect
• 2:52:13
  Speaker 13: your lower legs, shaped in a way almost as a
• 2:52:22
  Speaker 13: protector for the bone, leading of course to your ankles
• 2:52:37
  Speaker 13: and your feet. But we're not going to focus on
• 2:52:44
  Speaker 13: your feet. We're just going to focus on the legs.
• 2:52:48
  Speaker 13: I realize that now that I've mentioned your feet, it
• 2:52:53
  Speaker 13: probably focuses on them anyway, So maybe I should focus
• 2:52:58
  Speaker 13: on your feet a little bit. You can have them
• 2:53:04
  Speaker 13: in your awareness the same as you have your thighs
• 2:53:10
  Speaker 13: in your awareness. Even though we haven't been focusing on
• 2:53:14
  Speaker 13: your thighs for a few minutes, let me focusing on
• 2:53:19
  Speaker 13: your ankles. There's still that sensation of comfort in your thighs,
• 2:53:41
  Speaker 13: and this that movement of energy because the thighs hold
• 2:53:51
  Speaker 13: lots of different sensations. Of course, there's the muscles, the
• 2:53:56
  Speaker 13: big straw muscles that we have in our thigh but
• 2:54:09
  Speaker 13: the skin on the outside of the thighs, as in
• 2:54:15
  Speaker 13: the outside of all of our body, can be very sensitive,
• 2:54:25
  Speaker 13: sensitive to the touch, sensitive to temperature, and inside your
• 2:54:38
  Speaker 13: thighs the bones, there's the muscle, there's the blood, vessels,
• 2:54:46
  Speaker 13: the arch trees, all this stuff that's inside your thighs.
• 2:54:56
  Speaker 13: And I guess sometimes it'd be nice if you could
• 2:54:59
  Speaker 13: actually put your fingers inside your thighs and a message,
• 2:55:07
  Speaker 13: so you can message on the outside, of course, but
• 2:55:10
  Speaker 13: to be able to get deep into the muscles and
• 2:55:13
  Speaker 13: to be able to just message inside your thighs, message
• 2:55:19
  Speaker 13: in the bones of your leg massage in or the veins,
• 2:55:28
  Speaker 13: and just gently healing your thighs, and you could move
• 2:55:38
  Speaker 13: down message and inside your knees, just message in those bones,
• 2:55:46
  Speaker 13: but with healing fingertips spreading that healing energy deep into
• 2:55:53
  Speaker 13: the joints of your knees. Of course, there's the back
• 2:56:03
  Speaker 13: of your your knee, you know, the inside crease where
• 2:56:08
  Speaker 13: your knee is. It's a very sensitive area. Very it
• 2:56:16
  Speaker 13: feels very nice when you stroke it. That might be
• 2:56:20
  Speaker 13: because it's an area that's not really touched very often.
• 2:56:26
  Speaker 13: It's almost like a hidden part, that crease in your legs.
• 2:56:33
  Speaker 13: It's almost it's like a part that has a sensitivity
• 2:56:40
  Speaker 13: which is a little bit different. Of course, it's protected
• 2:56:50
  Speaker 13: by your legs, so you can imagine it in your
• 2:57:01
  Speaker 13: fingers into that crease in your legs. Fold in between
• 2:57:11
  Speaker 13: your legs. You can just message with your fingertips. Imagine
• 2:57:16
  Speaker 13: your fingertips going inside, massage in the muscle tissue. You
• 2:57:27
  Speaker 13: can of course field the bones of your knees heading
• 2:57:34
  Speaker 13: through your fingertips, and then as you go down to
• 2:57:46
  Speaker 13: your calf muscles. And that's the part I'd like to
• 2:57:49
  Speaker 13: be able to really put my fingertips deep inside my
• 2:57:55
  Speaker 13: calf muscles, massage in every single tissue of that muscle,
• 2:58:05
  Speaker 13: healing every part, and then doing the same for my shins,
• 2:58:18
  Speaker 13: massage in and gently stroking the bones, gently stroking them,
• 2:58:26
  Speaker 13: healing in a loving way, because they deserve to be
• 2:58:30
  Speaker 13: treated as the precious bones that they are, because our
• 2:58:38
  Speaker 13: legs are so precious as in all the other parts
• 2:58:41
  Speaker 13: of our body, and more precious of any chure on
• 2:58:49
  Speaker 13: the planet. When you start to think about your legs
• 2:59:06
  Speaker 13: in this way, it can change your perspective. It might
• 2:59:17
  Speaker 13: sound a bit a bit silly to start with the
• 2:59:24
  Speaker 13: idea of having love for your legs, showing appreciation for
• 2:59:32
  Speaker 13: your thighs, wanting to be able to put your hands
• 2:59:39
  Speaker 13: in your thighs, massage the muscles and the bones, and
• 2:59:48
  Speaker 13: to get your fingers deep in there, releasing all tension,
• 2:59:56
  Speaker 13: just to show how much you care about your legs,
• 3:00:06
  Speaker 13: how much you care for what your legs do for
• 3:00:10
  Speaker 13: you regularly, your knees, your calves, your ankles, the strength
• 3:00:23
  Speaker 13: of your ankles considering how thin they are compared to
• 3:00:32
  Speaker 13: the rest of your legs, especially your thighs. Yeah, they're
• 3:00:38
  Speaker 13: so strong, so flexible, absolutely amazing things.
• 3:00:49
  Speaker 15: Your ankles are.
• 3:00:55
  Speaker 13: Truly a gift because of what they do you supporting
• 3:01:06
  Speaker 13: all that weight, regardless of how what weight you are,
• 3:01:13
  Speaker 13: even if you only ate stone, there's still a lot
• 3:01:18
  Speaker 13: of weight for these little ankles. Now, I'm a lot
• 3:01:25
  Speaker 13: heavier than eat stone double down, Yet my ankles support
• 3:01:35
  Speaker 13: my body all the time. Whether they do give off
• 3:01:42
  Speaker 13: a sigh of relief when I sit down at my
• 3:01:48
  Speaker 13: whole legs do my feet feet also go, my toes clap.
• 3:02:20
  Speaker 13: Your legs really are amazing. And I know that talking
• 3:02:29
  Speaker 13: about talking about your legs is probably possibly among the
• 3:02:35
  Speaker 13: most most boring things you've ever heard anyone say. Possibly
• 3:02:44
  Speaker 13: you're boring or not. Everything I said is true. Your
• 3:02:51
  Speaker 13: legs are amazing. Your legs deserve not just respect, they
• 3:03:11
  Speaker 13: deserve to relax deeply they deserve to take some time
• 3:03:24
  Speaker 13: out of the day to just let go completely. Your
• 3:03:48
  Speaker 13: legs really can relax, and because the legs are so
• 3:04:07
  Speaker 13: such a most, you know, very important part of your body.
• 3:04:13
  Speaker 13: When you relax your legs, the rest of your body
• 3:04:16
  Speaker 13: also naturally follows in that journey of comfort. I can
• 3:04:35
  Speaker 13: feel it in my hips. My hips feel really loose,
• 3:04:43
  Speaker 13: and also my ler back as well. My lower back
• 3:04:48
  Speaker 13: really feels it feels stretched, even though I'm just sitting
• 3:04:53
  Speaker 13: in a chair and there's no stretching as far as
• 3:05:00
  Speaker 13: I'm aware that I'm doing. It's almost as if the
• 3:05:03
  Speaker 13: muscles are just relaxed so much that there is a
• 3:05:07
  Speaker 13: natural stretch as the tension has reduced a lot. And
• 3:05:32
  Speaker 13: I'm now going to count down from ten down to one,
• 3:05:39
  Speaker 13: and you can continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five,
• 3:06:13
  Speaker 13: four three two one relax. So I'm just going to
• 3:06:41
  Speaker 13: count down from five down to one. And as a countdown,
• 3:06:48
  Speaker 13: if you just focus on the numbers, just the numbers
• 3:06:55
  Speaker 13: counting down, and notice how you feel in this moment
• 3:07:05
  Speaker 13: as you hear the numbers counting down, knowing that those
• 3:07:10
  Speaker 13: numbers counting down represent you feeling calmer, not just in
• 3:07:23
  Speaker 13: your body, but also relaxing your mind. I just notice
• 3:07:31
  Speaker 13: how you feel. There's nothing to do, there's nothing to say,
• 3:07:38
  Speaker 13: there's nothing to think about, starting with number five four
• 3:08:05
  Speaker 13: three two one. Now, as you notice the gradual letting
• 3:08:41
  Speaker 13: go the tension in your body, you may also begin
• 3:08:50
  Speaker 13: to notice and be aware of how your mind is
• 3:08:57
  Speaker 13: starting to slow down. This is just a natural thing
• 3:09:06
  Speaker 13: that happens. It's not really a special procedure. It's just
• 3:09:13
  Speaker 13: natural because as your body relaxes, your mind also starts
• 3:09:19
  Speaker 13: to relax. And the more your mind relaxes, the more
• 3:09:24
  Speaker 13: your body relaxes. It's just a continuous circle of relaxation.
• 3:09:36
  Speaker 13: And there is that calmness that comes from relative quietness.
• 3:09:44
  Speaker 13: You know, even even if there's background sounds either your
• 3:09:49
  Speaker 13: side or mind, it's still going to be quite calm.
• 3:09:57
  Speaker 13: You know, you haven't got the television on, there is
• 3:10:00
  Speaker 13: no music in the background unless you're listening to the
• 3:10:04
  Speaker 13: recording with music. Of course, you're very likely not going
• 3:10:12
  Speaker 13: to be sitting in a room with other people. Of
• 3:10:15
  Speaker 13: course you might be, but generally it's more ideal if
• 3:10:19
  Speaker 13: you can do this on your own, so no distractions,
• 3:10:30
  Speaker 13: and when you stop thinking about stuff. Relaxation automatically rises
• 3:10:46
  Speaker 13: a sense of comfort, starts to grow, and without trying
• 3:10:57
  Speaker 13: to build it up into something fantastical or something magical,
• 3:11:08
  Speaker 13: this is just a natural process, something that's easy to accomplish.
• 3:11:21
  Speaker 13: In fact, it's almost you know, the sense of relaxing
• 3:11:26
  Speaker 13: completely happens really when you put no effort into it.
• 3:11:33
  Speaker 13: It's not something that you can really force. It's something
• 3:11:38
  Speaker 13: that happens naturally. And part of the process of this
• 3:11:49
  Speaker 13: recording and others is simply two allow you to take
• 3:12:01
  Speaker 13: advantage of this space, this time, to just let go,
• 3:12:19
  Speaker 13: to just be here, to be in tune with how
• 3:12:28
  Speaker 13: you feel, yet with the intention of wanting to relax
• 3:12:41
  Speaker 13: deeply and maybe even to fall asleep, depending on what
• 3:12:53
  Speaker 13: it is that you wish for yourself in this moment.
• 3:13:06
  Speaker 13: As we know, relaxing is the majority of the process
• 3:13:15
  Speaker 13: of falling asleep. The actual falling asleep part is a
• 3:13:21
  Speaker 13: tiny bit at the end. The deeper relaxed you become,
• 3:13:32
  Speaker 13: the easier you find yourself drifting. You can also if
• 3:13:50
  Speaker 13: you choose stay focused on my voice and really enjoy
• 3:14:07
  Speaker 13: the process of gradually relaxing each muscle in your body
• 3:14:36
  Speaker 13: effortlessly and just observing the sensation of letting go completely.
• 3:15:11
  Speaker 13: This time, I'm going to count from six down to one,
• 3:15:20
  Speaker 13: and you can notice your mind calming down more with
• 3:15:29
  Speaker 13: each number that you hear me say naturally, feeling calm
• 3:15:43
  Speaker 13: and slow and peaceful, six, five, four, three, two, one,
• 3:18:43
  Speaker 13: being aware how your mind to slow right down, sinking
• 3:18:59
  Speaker 13: deeply into relaxation. And as you focus on your mind,
• 3:19:19
  Speaker 13: you may notice that there are some thoughts still there,
• 3:19:32
  Speaker 13: maybe some stubborn thoughts that for some reason perhaps need
• 3:19:41
  Speaker 13: your attention. So what you can do is send love
• 3:19:57
  Speaker 13: to those thoughts. Sprinkle those thoughts with love. I doll
• 3:20:11
  Speaker 13: petals from a flower. Just sprinkle it over them, petals
• 3:20:16
  Speaker 13: filled with love towards those thoughts, to let those thoughts
• 3:20:24
  Speaker 13: know that you're not abandoned in them. You just need them.
• 3:20:32
  Speaker 13: You require them to just calm down, slow down, quiet
• 3:20:43
  Speaker 13: down for now. So as you focus on those remaining thoughts,
• 3:21:00
  Speaker 13: as we count down this time from seven down to one.
• 3:21:06
  Speaker 13: With each number, just imagine sprinkling those flower petals of love, kindness,
• 3:21:22
  Speaker 13: gratitude over those thoughts, which will allow them to just
• 3:21:35
  Speaker 13: melt away and relax deeply. Of every number, those thoughts
• 3:21:50
  Speaker 13: will become more and more relaxed, starting with number seven, six.
• 3:22:45
  Speaker 3: Five four.
• 3:23:25
  Speaker 13: Three one. As you now notice how relaxed you're feeling
• 3:24:50
  Speaker 13: in your body, we're going to focus on your hands,
• 3:25:12
  Speaker 13: because the more relaxed your hands are, the more relaxed
• 3:25:18
  Speaker 13: your body and mind are. And you focus on your
• 3:25:40
  Speaker 13: hands and your fingers, there's nothing needed to be done.
• 3:25:51
  Speaker 13: There's no clenching the fists or tents in the fingers
• 3:25:56
  Speaker 13: or anything like that. It's just noticing and focusing on
• 3:26:10
  Speaker 13: your hands, noticing how they feel. Because the more relaxed
• 3:26:38
  Speaker 13: your hands feel, the calmer your mind feels, and the
• 3:26:48
  Speaker 13: more comfort you feel throughout your body. And you may
• 3:27:08
  Speaker 13: have already noticed you mind is starting to dress fahim
• 3:27:55
  Speaker 13: just on your hands and fingers, allowing them to experience
• 3:28:12
  Speaker 13: a real deepening of that relaxation in your hands and fingers,
• 3:28:27
  Speaker 13: more and more relaxed. With each number from eight down
• 3:28:49
  Speaker 13: to one, you can almost feel that healing and relaxing
• 3:29:02
  Speaker 13: energy spreading into your hands and fingers, becoming year more
• 3:29:21
  Speaker 13: relaxing with each number you hear, going down from eight
• 3:29:37
  Speaker 13: down to one, drifting, drifting again, starting with number eight seven, six,
• 3:31:49
  Speaker 13: five four three, just being here now nothing to think about,
• 3:34:03
  Speaker 13: nothing to do, nothing to say, and everything just feels calmer.
• 3:34:19
  Speaker 13: And this is your natural state of being. This is
• 3:34:26
  Speaker 13: how you just normally feel when you take away all
• 3:34:33
  Speaker 13: of that other stuff that we add, you know, things
• 3:34:40
  Speaker 13: like stress and worrying and overthinking, anxiety, tension, just generally
• 3:34:56
  Speaker 13: thinking about stuff. You take that away, which is what
• 3:35:03
  Speaker 13: we do.
• 3:35:04
  Speaker 9: What we do.
• 3:35:04
  Speaker 13: Now you're left with a real sense of peacefulness, which
• 3:35:22
  Speaker 13: comes to you very quickly, because ultimately it's just a feeling,
• 3:35:36
  Speaker 13: a feeling of comfort, almost as if you've gone inside
• 3:35:45
  Speaker 13: yourself and you've found a special place where everything is peaceful,
• 3:36:00
  Speaker 13: a place where you can feel relaxed and your natural
• 3:36:07
  Speaker 13: sense of comfort, a place where you can be you,
• 3:36:18
  Speaker 13: where you can accept yourself for who you are, a
• 3:36:25
  Speaker 13: place where you're not trying to please anybody else ever,
• 3:36:36
  Speaker 13: a place where you can actually not just love yourself,
• 3:36:45
  Speaker 13: but in some ways more importantly, you can like yourself
• 3:36:53
  Speaker 13: appreciate who you are. That sense of gratitude is in
• 3:37:10
  Speaker 13: the air all around you. And that's also a place
• 3:37:21
  Speaker 13: where you can actually feel the healing energy soaking into
• 3:37:31
  Speaker 13: your body. Healing energy soaking into your body, and that
• 3:37:49
  Speaker 13: healing energy spreads through your veins, traveling to each and
• 3:37:59
  Speaker 13: every single part of your body, and you start to
• 3:38:10
  Speaker 13: realize that actually, that healing energy, it's not just entered
• 3:38:18
  Speaker 13: into your brain, it's become part of your brain, and
• 3:38:29
  Speaker 13: that spinal fluid is now mixed with healing energy, not
• 3:38:42
  Speaker 13: just allowing you to feel so much more relaxed and
• 3:38:50
  Speaker 13: healthy in this moment, but also you start to realize
• 3:39:03
  Speaker 13: that actually, what's happening now with that healing, relaxing energy
• 3:39:13
  Speaker 13: spreading through your body, it's actually changing your life. It's
• 3:39:25
  Speaker 13: actually changing the way you're going to feel not just now,
• 3:39:33
  Speaker 13: but tomorrow and the next day. As your health improves,
• 3:39:43
  Speaker 13: not just your physical health, but your mental health. Things
• 3:39:51
  Speaker 13: that used to bother you in the past, for some reason,
• 3:39:57
  Speaker 13: no longer have the effect that they used to because
• 3:40:05
  Speaker 13: something has changed deep within you. Maybe things that used
• 3:40:17
  Speaker 13: to cause you to feel anger no longer have that
• 3:40:28
  Speaker 13: power to control you the way they seem to be
• 3:40:36
  Speaker 13: able to before. As you realize that you're the one
• 3:40:47
  Speaker 13: who decides what affects you, you're the one who decides
• 3:41:02
  Speaker 13: to feel relaxed and calm when you choose to enjoy
• 3:41:14
  Speaker 13: Noticing these natural developments of healing, continuing to grow and
• 3:41:30
  Speaker 13: improve your life day by day, including of course, your
• 3:41:42
  Speaker 13: ability to relax so much easier. And sleeping is the
• 3:41:59
  Speaker 13: most natural thing in the world to you, because falling
• 3:42:10
  Speaker 13: asleep is something that you've done so many times in
• 3:42:19
  Speaker 13: your life, and you know that you were born, as
• 3:42:26
  Speaker 13: we all were, with the ability to fall asleep naturally.
• 3:42:36
  Speaker 13: You were born with that ability to just drift off
• 3:42:48
  Speaker 13: into a deep, healing sleep. Even when we're kids, sometimes
• 3:43:01
  Speaker 13: we'll fall asleep when we don't even want to try
• 3:43:06
  Speaker 13: and tell you stay awake. Maybe it's a birthday in
• 3:43:10
  Speaker 13: the morning, or it's Christmas or holiday or something we
• 3:43:14
  Speaker 13: look forward to. We don't want to go to sleep.
• 3:43:19
  Speaker 13: But the more we want to stay awake, the more
• 3:43:24
  Speaker 13: we just start to drift. And the more you fight drifting,
• 3:43:33
  Speaker 13: the more you try to stop yourself and drift in
• 3:43:36
  Speaker 13: a safe the deeper and stronger that drifting becomes. Because
• 3:43:49
  Speaker 13: we're born not just with the need to relax deeply
• 3:43:56
  Speaker 13: and to naturally fall asleep, but it's our birthright, it's
• 3:44:06
  Speaker 13: part of our DNA. And sometimes as we get older
• 3:44:16
  Speaker 13: in life, perhaps at times we have forgotten that relaxing
• 3:44:29
  Speaker 13: completely is not only a wonderfully pleasant experience. It's also
• 3:44:44
  Speaker 13: really easy. It's very very easy to let go, because
• 3:45:03
  Speaker 13: that's all it is. It is just deciding to let go.
• 3:45:18
  Speaker 13: And when you press the play button on my recordings,
• 3:45:26
  Speaker 13: you have given permission for my voice to relax you.
• 3:45:37
  Speaker 13: When you press that play button, you have given me
• 3:45:40
  Speaker 13: permission for my words to affect you in a positive,
• 3:45:56
  Speaker 13: only a positive way, opening up your mind too useful
• 3:46:16
  Speaker 13: and healing suggestions that can have such an amazing effect
• 3:46:35
  Speaker 13: on how you feel right now, as well as those
• 3:46:47
  Speaker 13: changes that continue long after the recording ends, those changes
• 3:46:57
  Speaker 13: within you to continue to flourish and grow, transforming your
• 3:47:11
  Speaker 13: life in a positive, beautiful way, allowing you to move
• 3:47:25
  Speaker 13: forward in your life in the direction that you choose
• 3:47:32
  Speaker 13: for yourself. And this feeling, this feeling that you can
• 3:47:48
  Speaker 13: experience of safety, comfort, calmness, just feels so nice. It's
• 3:48:13
  Speaker 13: such a healthy place to be, and that positivity grows
• 3:48:28
  Speaker 13: within you each and every day. Moving forward, you're going
• 3:48:46
  Speaker 13: to find that you're more relaxed physically and in your
• 3:48:57
  Speaker 13: mind is more relaxed. And it's not that you're thinking slower,
• 3:49:09
  Speaker 13: it's just that your mind will be less clogged up
• 3:49:14
  Speaker 13: with unnecessary negativity, because from now on, your mind rejects negativity.
• 3:49:31
  Speaker 13: From now on, you're going to start noticing when negativity arises,
• 3:49:43
  Speaker 13: and you can just say stop, stop, and that negativity
• 3:49:57
  Speaker 13: will turn around and leave you alone. Stop and that
• 3:50:13
  Speaker 13: negativity would disappear. And as you notice that you feel
• 3:50:31
  Speaker 13: way more relaxed than you probably expected. You can now
• 3:50:47
  Speaker 13: congratulate yourself because you're the person that has done this.
• 3:50:54
  Speaker 13: You are the one that has opened your mind to
• 3:51:00
  Speaker 13: the simple facts. You can feel more relaxed in your
• 3:51:09
  Speaker 13: body and in your mind. You've opened your mind up
• 3:51:19
  Speaker 13: to the birthright of being able to just fall asleep
• 3:51:28
  Speaker 13: easily when you choose. And that's a nice feeling. Don't
• 3:51:43
  Speaker 13: you think it feels nice? Doesn't it? To feel calm,
• 3:51:55
  Speaker 13: all that healing energy spreading through your body and your mind,
• 3:52:06
  Speaker 13: to spend time a special place where negativity can no
• 3:52:17
  Speaker 13: longer enter. Negativity is banned, it's barred, it's not allowed
• 3:52:31
  Speaker 13: Entryue doesn't it doesn't. This doesn't deserve to be here.
• 3:52:37
  Speaker 13: It doesn't belong here. Negativity has no place in your life,
• 3:52:56
  Speaker 13: which makes room for more comfort, more heathing, more relaxation,
• 3:53:11
  Speaker 13: more peace. It feels nice, doesn't it just the let
• 3:53:36
  Speaker 13: go with everything. I'm gonna count down now from twenty
• 3:53:58
  Speaker 13: down to one. You can continue to relax. If you choose,
• 3:54:08
  Speaker 13: you can drift to sleep. With every number you hear
• 3:54:21
  Speaker 13: me say, you can fill twice as relaxed, or if
• 3:54:33
  Speaker 13: you choose, you can fell twice as sleeping now twenty nine, eighteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two,
• 3:56:00
  Speaker 13: well eleven, ten, nine, eight, seven, six.
• 3:56:58
  Speaker 14: Five.
• 3:57:00
  Speaker 13: M Oh, this is your time to just take a break,
• 3:57:48
  Speaker 13: your time to relax, to allow your mind to slow down,
• 3:58:08
  Speaker 13: to give yourself permission to take a break from everything.
• 3:58:27
  Speaker 13: And you you're the only person that can make that decision.
• 3:58:34
  Speaker 13: You're the only person that can actually tell your mind
• 3:58:42
  Speaker 13: to just relax, to just take some time off so
• 3:59:06
  Speaker 13: that you can focus on your body, getting in touch
• 3:59:11
  Speaker 13: with how you feel physically, and in the process of
• 3:59:29
  Speaker 13: this body scan where you focus on different parts of
• 3:59:33
  Speaker 13: your body, those parts that you focus on and observe,
• 3:59:47
  Speaker 13: even though you're not purposely requesting for those parts of
• 3:59:56
  Speaker 13: your body to relax, kind of expected. You expect when
• 4:00:05
  Speaker 13: you listen to my voice to feel more relaxed naturally,
• 4:00:18
  Speaker 13: because when you're listening to me, your attention is focused
• 4:00:28
  Speaker 13: on my words, and as my words guide you to
• 4:00:39
  Speaker 13: focus on those parts of your body, your focus increases,
• 4:00:59
  Speaker 13: which actually calms your mind. And when your mind calms down,
• 4:01:20
  Speaker 13: your body relaxes. And when your body calms down, your
• 4:01:42
  Speaker 13: mind relaxes. And even though we have not really started
• 4:01:59
  Speaker 13: the focus on your body, you can already feel that
• 4:02:11
  Speaker 13: healing energy spreading through your body, pushing out stress and tension,
• 4:02:31
  Speaker 13: healing all the parts of your body, including your skin,
• 4:02:39
  Speaker 13: your bones, your blood, all of your organs inside your body,
• 4:02:47
  Speaker 13: all of the muscles, all of the fat, all of everything,
• 4:02:56
  Speaker 13: every hair on your body is filled with that healing energy.
• 4:03:10
  Speaker 13: And when your brain it fills with that healing energy,
• 4:03:26
  Speaker 13: the feeling of comfort and relaxation increases, deeply increases. In
• 4:03:51
  Speaker 13: a way. Your mind start to feel perhaps bit drowsy
• 4:04:11
  Speaker 13: because it's not needed, and it may start to drift
• 4:04:30
  Speaker 13: if that's what's needed. So if you're listening to this
• 4:04:39
  Speaker 13: and what you need is deep relaxation, that's what you get.
• 4:04:45
  Speaker 17: If what you need is.
• 4:04:49
  Speaker 13: To fall asleep naturally and easily as your mind drifts,
• 4:04:58
  Speaker 13: that's also what will happened. Because by pressing that play
• 4:05:12
  Speaker 13: button on the podcast, and listening to me, you give
• 4:05:18
  Speaker 13: permission for your body and your mind. In fact, you
• 4:05:31
  Speaker 13: give the command to your body and your mind to
• 4:05:35
  Speaker 13: relax deeply and to drift off to sleep, if that's
• 4:05:48
  Speaker 13: what you want or need. And as I focus on
• 4:06:05
  Speaker 13: the different parts of your body, you may start to
• 4:06:15
  Speaker 13: just drift. And then you come back again and you
• 4:06:23
  Speaker 13: hear me talking, and I'm focusing on a different parts
• 4:06:28
  Speaker 13: of your body, and you may find yourself drifting if
• 4:06:42
  Speaker 13: you don't realize you're drifting until you stop drifting and
• 4:06:49
  Speaker 13: you're alert again to my voice focusing on a different
• 4:06:57
  Speaker 13: part of your body starts to relax.
• 4:07:01
  Speaker 14: The DVA.
• 4:07:06
  Speaker 13: Because that drifting is basically you already in the sleep zone.
• 4:07:21
  Speaker 13: And the more you drift, the longer you drift, and
• 4:07:26
  Speaker 13: the longer you drift, eventually that drifting continues into sleep,
• 4:07:41
  Speaker 13: and that's the last you remember until you wake up
• 4:07:51
  Speaker 13: in your own time when you experience the right amount
• 4:07:56
  Speaker 13: of sleep for you, Because when you do and if
• 4:08:05
  Speaker 13: you do fall asleep, it's extremely pleasant, so relaxing, so
• 4:08:19
  Speaker 13: deep healing sleep. It feels so nice to relax into
• 4:08:41
  Speaker 13: your own body and mind as you feel that healing
• 4:08:50
  Speaker 13: energy is spreading through you, relaxing you so deeply, hling
• 4:09:04
  Speaker 13: is so.
• 4:09:06
  Speaker 1: So deeply.
• 4:09:16
  Speaker 13: As we start to focus on your eyes, moving down
• 4:09:33
  Speaker 13: to your jaw, down to your neck, your shoulders, oh arms, hands, fingers,
• 4:10:23
  Speaker 13: your chest, stomach, your back, your spine, you heaps, your legs,
• 4:11:12
  Speaker 13: your feet, your toes, and that feelingsings spreading and growing
• 4:11:49
  Speaker 13: inside your body, feeling you up. Now let's focus again
• 4:12:04
  Speaker 13: on parts of your body. Focus in this time on
• 4:12:11
  Speaker 13: your forehead. Now on your mouth, your lips, your tongue,
• 4:12:28
  Speaker 13: the whole of your mouth. Focus in on your fingers.
• 4:12:49
  Speaker 13: Maybe you could move your fingers a little bit. You
• 4:12:54
  Speaker 13: can focus on each one individually, both hands, and even
• 4:13:09
  Speaker 13: though if you focus on both of your hands now
• 4:13:15
  Speaker 13: they almost seem to just melt into one. Where is
• 4:13:23
  Speaker 13: your right hand? Start in your left hand end, almost
• 4:13:31
  Speaker 13: as if just mixed together. Now focusing on your knees,
• 4:13:48
  Speaker 13: just noticing how your knees fell. Now focusing on your elbows,
• 4:14:14
  Speaker 13: focusing on both of your elbows, just observing the feeling
• 4:14:29
  Speaker 13: of your elbows. Now focusing observing what your neck feeling,
• 4:15:12
  Speaker 13: the energy the back that you neck absurd your ankles.
• 4:16:02
  Speaker 13: Be aware of physical sensations. Don't acus not to sin
• 4:17:14
  Speaker 13: now your toes on both of your feet, being aware
• 4:17:32
  Speaker 13: how your toast yeah right now, Hm, notice sin, how
• 4:18:25
  Speaker 13: your entire body feels noticing your mind feels now, letting go,
• 4:19:23
  Speaker 13: letting go, letting go everything, letting go, letting go, letting go.
• 4:20:10
  Speaker 13: Huh everything.
• 4:20:22
  Speaker 7: Everything.
• 4:20:29
  Speaker 13: I'm going to start now, and I would like you just,
• 4:20:33
  Speaker 13: first of all, just to see yourself lying down on
• 4:20:39
  Speaker 13: that message table, lying on your front. Your head is supported,
• 4:20:45
  Speaker 13: your arms are supported, and you feel comfortable and breathing.
• 4:20:54
  Speaker 13: It's really easy, and you feel you feel confident in
• 4:21:04
  Speaker 13: how you look as well. So there's none of that
• 4:21:06
  Speaker 13: issue of body problems or shyness because I'm a professional
• 4:21:14
  Speaker 13: and this is a therapy session, so none of that
• 4:21:21
  Speaker 13: stuff matters whatsoever. This is about you. This is about
• 4:21:31
  Speaker 13: how you feel and how you can enjoy that sense
• 4:21:39
  Speaker 13: of comfort and relaxation that comes from letting go and
• 4:21:46
  Speaker 13: allowing my hands, my fingers to relax you by a
• 4:21:54
  Speaker 13: message your body. So I want to start off just
• 4:22:03
  Speaker 13: by placing my hands on the back of your head,
• 4:22:09
  Speaker 13: just gently, just so you can feel what my hands
• 4:22:14
  Speaker 13: feel like really on you, so you can maybe feel
• 4:22:21
  Speaker 13: the warmth of my hands on the back of your
• 4:22:23
  Speaker 13: head with my hands to the side of your head,
• 4:22:30
  Speaker 13: not pressing, but just holding there very gently, maybe over
• 4:22:37
  Speaker 13: your ears, and a little bit on your face, just
• 4:22:40
  Speaker 13: so you can feel my hands so you can become
• 4:22:46
  Speaker 13: accustomed to them. And now put my hands on the
• 4:22:59
  Speaker 13: back of your head the game and gently let them
• 4:23:03
  Speaker 13: slide down onto the back of your neck. You can
• 4:23:16
  Speaker 13: feel my hands gently stroking the back of your neck
• 4:23:26
  Speaker 13: to start with, just so you can get used to
• 4:23:32
  Speaker 13: the feeling of my hands on your skin, get accustomed
• 4:23:38
  Speaker 13: to realize that you're safe and it's all good, it's
• 4:23:46
  Speaker 13: all fine. And I'm going to start gently messaging the
• 4:23:56
  Speaker 13: muscles in the back of your neck with both hands. Now,
• 4:24:13
  Speaker 13: this is a very trusting situation, really, because our next
• 4:24:20
  Speaker 13: is so fragile, and to have someone have their hands
• 4:24:24
  Speaker 13: around your neck in that way can sometimes be problematic
• 4:24:30
  Speaker 13: for people, which is why massages are quite good, because
• 4:24:35
  Speaker 13: it allows you to relax and to get in touch
• 4:24:44
  Speaker 13: with trust, to feel peaceful and calm. And there's a
• 4:25:01
  Speaker 13: massage the sides of your neck gently moving from the
• 4:25:10
  Speaker 13: bottom of your neck. It would be sort of near
• 4:25:14
  Speaker 13: where your shoulders start, I guess, all the way up
• 4:25:19
  Speaker 13: to your jaw, your ears kind of area that side
• 4:25:25
  Speaker 13: of your neck. Of course it's a lot longer than
• 4:25:30
  Speaker 13: the front of your neck. And then massage in the
• 4:25:46
  Speaker 13: back of your neck, especially that area where perhaps we
• 4:25:54
  Speaker 13: hold tension and there's that areas message. You can actually
• 4:26:02
  Speaker 13: feel a sense of release in the back of your
• 4:26:06
  Speaker 13: neck and maybe you can breathe it out as well.
• 4:26:16
  Speaker 13: Notice how it feels. Notice how you feel. Then moving
• 4:26:30
  Speaker 13: down to that area between your neck and your shoulders,
• 4:26:35
  Speaker 13: that muscle area, starting to message that area on both sides.
• 4:26:46
  Speaker 13: I mean, this would be the area that a lot
• 4:26:48
  Speaker 13: of people would message if they were going to give
• 4:26:50
  Speaker 13: you like a shoulder message. Even that's not technically the shoulders,
• 4:26:57
  Speaker 13: but it's all the muscles that lead to the shop
• 4:27:00
  Speaker 13: orders from the neck and a game that can hold
• 4:27:06
  Speaker 13: tension and stress. And when massaged sometimes a nice deep
• 4:27:13
  Speaker 13: message is useful, and you decide how deep that message is,
• 4:27:33
  Speaker 13: and just allow my knuckles just to dig in to
• 4:27:40
  Speaker 13: get to those muscles and to really relaxed all the
• 4:27:49
  Speaker 13: time being firm yet gentle with you and just stroking
• 4:28:08
  Speaker 13: down the area to your actual shoulders, moving to the
• 4:28:16
  Speaker 13: muscles of your shoulders and maybe initially just pulling up
• 4:28:27
  Speaker 13: the shoulders a little bit off the table, just to
• 4:28:31
  Speaker 13: give you a little bit of a stretch, but very gently.
• 4:28:42
  Speaker 13: And you've got the muscles at the front of your
• 4:28:44
  Speaker 13: shoulders the sides of the back. Again, this is a
• 4:28:56
  Speaker 13: part that can really take quite a bit pressure, quite
• 4:29:02
  Speaker 13: a bit of needing if if you wish to really
• 4:29:12
  Speaker 13: release the tension to really get into those muscles, and
• 4:29:21
  Speaker 13: you can let your fingers in there. Make you feel
• 4:29:24
  Speaker 13: really nice. Sometimes it's just being stroked gently or being
• 4:29:32
  Speaker 13: massaged quite strongly. It can all be beneficial to the realization.
• 4:29:47
  Speaker 13: Put the muscles in your shoulders. Now I moved down
• 4:30:01
  Speaker 13: your arms. We do one arm at a time, starting
• 4:30:11
  Speaker 13: with your right arm. Well I do is I just
• 4:30:21
  Speaker 13: lift your arm up, just hold it to the side
• 4:30:25
  Speaker 13: of you that would still be attached, and I just
• 4:30:32
  Speaker 13: message the tops of your arms all the way down
• 4:30:47
  Speaker 13: to your forearms into your wrists, gently massaging that part,
• 4:31:14
  Speaker 13: the softer part, which is the under part of the arm,
• 4:31:21
  Speaker 13: which leads to the crease in your elbow. The inside.
• 4:31:26
  Speaker 13: It's much more sensitive skin. Sometimes just having that stroked
• 4:31:43
  Speaker 13: I feel really nice, pleasurable and relaxing. Now moving down
• 4:32:00
  Speaker 13: to your right hand, just holding your hand in both
• 4:32:13
  Speaker 13: of my hands, just pressing gently on the back of
• 4:32:23
  Speaker 13: your hand and stretching your fingers ever so lightly at
• 4:32:33
  Speaker 13: the same time, pressing down and messaging each finger, and
• 4:32:48
  Speaker 13: then starting to massage the palms of the hand. Just
• 4:33:00
  Speaker 13: in the hand gently, stretching it gently, and actually having
• 4:33:10
  Speaker 13: your hand held can really be an emotional experience sometimes
• 4:33:19
  Speaker 13: even if it is a stranger. So when you don't
• 4:33:23
  Speaker 13: know very well, like a massage person or a therapist,
• 4:33:29
  Speaker 13: maybe because it's intimate and you can feel nice, you
• 4:33:44
  Speaker 13: can feel safe. And as I put that right arm
• 4:33:55
  Speaker 13: back down where it was, do the same with your
• 4:34:03
  Speaker 13: left arm, exactly the same. Massage in the muscles in
• 4:34:16
  Speaker 13: your arm all the way down. Do you rest stroking
• 4:34:25
  Speaker 13: the inside of your arm, just being gentle or as
• 4:34:34
  Speaker 13: firm as you require, and then massaging your left hand,
• 4:34:54
  Speaker 13: stretching the fingers gently. Message in the palm of your
• 4:35:04
  Speaker 13: left hand. You feel so so relaxing, so comforting, And
• 4:35:44
  Speaker 13: I just wrest your left arm back down, start to
• 4:35:56
  Speaker 13: message your back, the biggest part of your body, starting
• 4:36:07
  Speaker 13: at the top, starting again where we already be have been,
• 4:36:14
  Speaker 13: the area at the top in between his shoulders, near
• 4:36:19
  Speaker 13: your neck, going back the massage in that area again,
• 4:36:25
  Speaker 13: but this time moving downwards, taking a downward stroke to
• 4:36:39
  Speaker 13: the middle of your back, working from the outside inwards.
• 4:36:47
  Speaker 13: It's a massage in the your back, but the outsides
• 4:36:54
  Speaker 13: of your back parts where your arms will maybe rest against,
• 4:37:12
  Speaker 13: almost the part that connects your front to your back.
• 4:37:27
  Speaker 13: Just messaging down firmly but gently, as firm as you want,
• 4:37:39
  Speaker 13: moving down and moving across a little bit, and moving
• 4:37:44
  Speaker 13: all the way down again, being very gentle yet firm
• 4:37:50
  Speaker 13: as you choose. Eventually you get to the spine. We
• 4:38:02
  Speaker 13: can message the muscles and either side of your spine
• 4:38:07
  Speaker 13: from the top of your neck all the way down
• 4:38:13
  Speaker 13: to your lower back. We can do that a few times.
• 4:38:25
  Speaker 13: Sometimes people would use the knuckle or the two fingers
• 4:38:33
  Speaker 13: and just go your side of the spine almost just
• 4:38:39
  Speaker 13: push down, go all the way down to the bottom
• 4:38:42
  Speaker 13: of the spine, each time releasing tension and opening up
• 4:38:51
  Speaker 13: the body, stretching your body so that you feel more
• 4:39:00
  Speaker 13: relaxed but at the same time rejuvenated. And now I'm
• 4:39:18
  Speaker 13: going to move to one side, to your right side,
• 4:39:26
  Speaker 13: and from the bottom of your ribs to your pelvis,
• 4:39:32
  Speaker 13: I'm going to massage that area of your back. I'll
• 4:39:38
  Speaker 13: stretch over the other side and I will pull the
• 4:39:41
  Speaker 13: muscles gently and massage and push from one end that
• 4:39:48
  Speaker 13: side or right to my side in the middle of
• 4:39:53
  Speaker 13: fact to where your spine is. Massage in that side
• 4:39:59
  Speaker 13: of your spine the opposite side to where I'm standing.
• 4:40:05
  Speaker 13: It's almost like kneading bread. There's that big area which
• 4:40:11
  Speaker 13: is firm yet lots there to message. Potentially one of
• 4:40:23
  Speaker 13: the most important places to actually have a message because
• 4:40:30
  Speaker 13: you really feel it. You really feel the release and
• 4:40:36
  Speaker 13: the pleasure of having your lower back massaged. It releases
• 4:40:44
  Speaker 13: so much from your body that's not useful, starting a
• 4:40:53
  Speaker 13: healing process which will continue long after this recording is over.
• 4:41:08
  Speaker 13: The message in this part of your body not only
• 4:41:11
  Speaker 13: feels really good for you, it's actually fun to do
• 4:41:17
  Speaker 13: because it is, as I said, like kneading bread. It's
• 4:41:23
  Speaker 13: a part that you can really get hold of and
• 4:41:27
  Speaker 13: really message deeply. If that's your choice, then I'm going
• 4:41:41
  Speaker 13: to move over to the other side of your body
• 4:41:43
  Speaker 13: and do the same with the opposite part of your
• 4:41:52
  Speaker 13: lower back, kneading and messaging from your sides all the
• 4:41:59
  Speaker 13: way to the middle of your back where your spine
• 4:42:07
  Speaker 13: is pressing and kneading, firm and gentle at the same time.
• 4:42:22
  Speaker 13: It feels so releasing this mixture of pleasure, comfort, release, calmness,
• 4:42:35
  Speaker 13: relaxation or mixed together. Plus there's that feeling from your
• 4:42:47
  Speaker 13: stomach as it's being stretched. Even though you're in your
• 4:42:52
  Speaker 13: stomach now, you can feel it being stretched because that
• 4:42:57
  Speaker 13: whole area is connected to your stomach. Now we're going
• 4:43:08
  Speaker 13: to move or move further up to your top of
• 4:43:13
  Speaker 13: your body, and I want do the same this time,
• 4:43:19
  Speaker 13: starting with your upper back. Put my hands forward over
• 4:43:27
  Speaker 13: and messing massage in that area up to your spine,
• 4:43:34
  Speaker 13: from the side of your body up to your spine.
• 4:43:39
  Speaker 13: So some of that message area, the muscle tissue or
• 4:43:45
  Speaker 13: whatever fatty tissue even will be possibly from your chest.
• 4:43:51
  Speaker 13: There's all connected chest and the back connect together. I'm
• 4:43:58
  Speaker 13: going to be massage in just pulling some of that
• 4:44:02
  Speaker 13: skin from your side up and massaging that area of
• 4:44:12
  Speaker 13: your upper back all the way to your spine. And
• 4:44:21
  Speaker 13: then I'll move down a bit and I'll continue with
• 4:44:24
  Speaker 13: the middle of your back doing exactly the same thing
• 4:44:31
  Speaker 13: as gentle or as deep as you choose. Now I'll
• 4:44:44
  Speaker 13: move or the other side again and do the exact
• 4:44:49
  Speaker 13: same thing with the top of your back on the
• 4:44:52
  Speaker 13: other side, from much underneath your arm area really to
• 4:45:07
  Speaker 13: your spine, and then continuing that all the way down
• 4:45:19
  Speaker 13: including your lower your middle of your back. I'm gonna
• 4:45:37
  Speaker 13: go to your thighs, the backs of your thighs, and
• 4:45:44
  Speaker 13: the sides of your thighs, starting with your right leg
• 4:45:53
  Speaker 13: and massage in the back and the sides of your
• 4:46:00
  Speaker 13: thighs gently and firmly. There's a lot of muscles there.
• 4:46:09
  Speaker 13: It's an area that can be very tense at times
• 4:46:13
  Speaker 13: and maybe needs a little bit more pressure than the
• 4:46:16
  Speaker 13: rest of the body that's up to you. You can
• 4:46:24
  Speaker 13: gently stroke the back of your legs where you know,
• 4:46:31
  Speaker 13: opposite your knee joint or underneath your knee joint, very sensitive,
• 4:46:38
  Speaker 13: gentle area, and then working down to your calf muscles.
• 4:46:53
  Speaker 13: Massage in your half muscles thoroughly and deeply if you
• 4:46:59
  Speaker 13: chee is using both hands and fingers, sticking deep to
• 4:47:19
  Speaker 13: your ankles, in the back of your back of your ankles,
• 4:47:28
  Speaker 13: just gently message in that area, maybe lifting the leg
• 4:47:40
  Speaker 13: and stretching it a little bit. Moving to the right foot,
• 4:48:03
  Speaker 13: massage in the bottom of your feet and the sides
• 4:48:13
  Speaker 13: of your feet gently but firm enough so they don't tickle,
• 4:48:30
  Speaker 13: and just allow the pleasure that you get from having
• 4:48:36
  Speaker 13: your feet massaged to just overtake you. As I continue
• 4:48:45
  Speaker 13: to message your feet, the bottoms of your feet, the sides,
• 4:48:54
  Speaker 13: your arches, your heel. You can there a lot of
• 4:49:00
  Speaker 13: pressure into your heel and it feels amazing, Yet the
• 4:49:06
  Speaker 13: arches need to be a bit more gentle. Stretching your
• 4:49:14
  Speaker 13: toes gently, the massage in the bottoms of your toes
• 4:49:22
  Speaker 13: with my fingers, each one individually. Moving over to the
• 4:49:37
  Speaker 13: left leg to do exactly the same thing. Starting at
• 4:49:47
  Speaker 13: the top of the thighs, work in the back of
• 4:49:51
  Speaker 13: the thighs and the sides, massaging deeply and gently. The
• 4:49:59
  Speaker 13: whole area. Yea working all the way down. And this
• 4:50:13
  Speaker 13: is an area that maybe you could like to spend
• 4:50:19
  Speaker 13: more time relaxing and messaging. So perhaps if you wanted
• 4:50:28
  Speaker 13: like a bigger future recording, want's spend more time on
• 4:50:33
  Speaker 13: one particular area. As you move down to your calf muscles,
• 4:50:51
  Speaker 13: massage in your calf muscles firmly and gently, move down
• 4:51:07
  Speaker 13: your aincor into your feet. Massage in the backs of
• 4:51:13
  Speaker 13: your feet, the bottoms of your feet, stretching your toes
• 4:51:24
  Speaker 13: and message in each tone individually, and that feeling of
• 4:51:30
  Speaker 13: pleasure and released. The experience when you're having your feet
• 4:51:37
  Speaker 13: massaged feels really good. Now if she turn over in
• 4:51:58
  Speaker 13: your mind. Laying on your back, I'm just gonna start
• 4:52:09
  Speaker 13: again for your neck area, in your shoulders, just to
• 4:52:27
  Speaker 13: get back in touch with that area. And as you
• 4:52:37
  Speaker 13: move up, I can clean my hands, make them more fresh,
• 4:52:50
  Speaker 13: because now I'm gonna message your face gently, starting off
• 4:52:59
  Speaker 13: with your forehead. Your eyes are closed and I can
• 4:53:10
  Speaker 13: just stretch your eyes a little bit, pushing up on
• 4:53:16
  Speaker 13: your eyebrows, just massaging around your scalp, massaging down your cheeks,
• 4:53:36
  Speaker 13: around your ears, into your chaw, gently the sides of
• 4:53:49
  Speaker 13: your neck chin mm hmm, and just moving down shall
• 4:54:11
  Speaker 13: your neck down to your chest, starting by message in
• 4:54:18
  Speaker 13: the very top of your chest where the collar phone is.
• 4:54:28
  Speaker 13: Give a side of the collarbone, and then just message
• 4:54:40
  Speaker 13: in the hole of the chest, moving the chest around,
• 4:55:01
  Speaker 13: because it's quite a large area. You can move from
• 4:55:06
  Speaker 13: one side to the next, moving my hands underneath pretty
• 4:55:17
  Speaker 13: much where your arms are stretching up, stretching some of
• 4:55:26
  Speaker 13: the muscles of your back in the process, moving up
• 4:55:35
  Speaker 13: over your chest, and they're moving down again a little
• 4:55:55
  Speaker 13: lauer of my hands. They just message gently and slide
• 4:56:01
  Speaker 13: down towards your stomach, starting in the middle of your chest,
• 4:56:11
  Speaker 13: and then gradually my hands moving apart and massage in
• 4:56:18
  Speaker 13: and slide in at the same time, moving down to
• 4:56:27
  Speaker 13: just below your rid cage, moving down, then massaging up again,
• 4:56:45
  Speaker 13: giving your chest all the attention that it needs to
• 4:56:54
  Speaker 13: feel completely relaxed, remembering them. I'm also going to be
• 4:57:06
  Speaker 13: focusing on your sides as well, an area that really
• 4:57:12
  Speaker 13: doesn't get much attention but feels really good when it's massaged.
• 4:57:25
  Speaker 13: Just stroking my hands down the sides of your body,
• 4:57:32
  Speaker 13: just below your arms, all the way down to your hips.
• 4:57:46
  Speaker 13: Now moving to your stomach area. I'm going to stand
• 4:57:52
  Speaker 13: one side of you like I did when I did
• 4:57:54
  Speaker 13: your lower back. I'm going to do a similar process
• 4:58:00
  Speaker 13: of just stretching the muscles from your side, gently massaging
• 4:58:15
  Speaker 13: from one side to the next, moving a whole area
• 4:58:24
  Speaker 13: from below your ribs all the way down to below
• 4:58:28
  Speaker 13: your belly button, and then move around to the other
• 4:58:38
  Speaker 13: side of you and repeat that process of relaxing, deeply, calmly,
• 4:58:57
  Speaker 13: feel loose, You feel free, and it's something about having
• 4:59:05
  Speaker 13: your stomach massage that's different from any other part because
• 4:59:13
  Speaker 13: we do have a tendency of holding a different kind
• 4:59:18
  Speaker 13: of stress in our stomach that we may not be
• 4:59:22
  Speaker 13: aware of, as in our message, your stomach in front
• 4:59:33
  Speaker 13: of your stomach, making circles around your belly button, anything
• 4:59:46
  Speaker 13: going the other way around. There's a gentleness and a
• 4:59:56
  Speaker 13: freedom that comes from feeling how you're feeling. As I
• 5:00:07
  Speaker 13: now move down the tops of your thighs, the muscles,
• 5:00:15
  Speaker 13: massaging them, and I can do this two legs at
• 5:00:20
  Speaker 13: the same time, pressing down, massaging deeply those muscles in
• 5:00:31
  Speaker 13: your thighs, at front of your thighs, and moving down
• 5:00:40
  Speaker 13: to your knees, gently massaging your knees, sliding down your shins,
• 5:00:54
  Speaker 13: putting pressure on either side of your shin gently softly
• 5:01:02
  Speaker 13: but firmly, moving down to your ankles, stroking the tops
• 5:01:16
  Speaker 13: of your feet, and then with each foot in each hand,
• 5:01:27
  Speaker 13: just gently messaging the whole of the foot, the top,
• 5:01:36
  Speaker 13: the bottom, your heel, your ankle, your toes, messaging every
• 5:01:45
  Speaker 13: part of your feet. Feels so good to select go
• 5:01:55
  Speaker 13: and enjoy the process, Enjoy feeling so deeply relaxed, so
• 5:02:19
  Speaker 13: much comfort and so many feelings that come just from
• 5:02:27
  Speaker 13: touching your skin. And you can just lie there for
• 5:02:43
  Speaker 13: as long as you choose enjoying the feeling of deep
• 5:02:53
  Speaker 13: comfort from being massaged.
• 5:03:00
  Speaker 14: Bind me.
• 5:03:08
  Speaker 13: Enjoy fear deeply, right, And all we're gonna do is
• 5:03:34
  Speaker 13: blow out some candles. In your mind, there're gonna be
• 5:03:50
  Speaker 13: a hundred candles, and you're going to blow each one
• 5:04:01
  Speaker 13: out individually, one by one, starting at one hundred. As
• 5:04:12
  Speaker 13: I count down all the way down to one, and
• 5:04:24
  Speaker 13: each time I say a number, you can imagine that
• 5:04:33
  Speaker 13: candle in front of you, and I'd like you to
• 5:04:40
  Speaker 13: actually physically gently blow that candle out, just so it's
• 5:04:59
  Speaker 13: not big blows, just a gentle, and that candle will extinguish.
• 5:05:15
  Speaker 13: And then I'll say the next number as we move down,
• 5:05:23
  Speaker 13: and you can just h blow that one out as well.
• 5:05:36
  Speaker 13: And as we move down the numbers, you'll find yourself
• 5:05:45
  Speaker 13: feeding more and more relaxed. If you need to sleep,
• 5:05:55
  Speaker 13: you'll also find yourself becoming incredible be tired and sleepy.
• 5:06:06
  Speaker 13: In fact, you may struggle to blow out all one
• 5:06:14
  Speaker 13: hundred of these candles as you feel more and more
• 5:06:31
  Speaker 13: deeply relaxed, more and more deeply tired, and the FIRV
• 5:07:00
  Speaker 13: you go down, the more your mind starts to drift.
• 5:07:16
  Speaker 13: You may find that you stop listening to me after
• 5:07:22
  Speaker 13: a while. And even though there maybe background sounds where
• 5:07:35
  Speaker 13: you are, you'll be aware of those sounds at the moment,
• 5:07:52
  Speaker 13: be may start to just not even notice them at
• 5:08:07
  Speaker 13: all because they're unimportant. Where I am, I've got the
• 5:08:24
  Speaker 13: sounds of the birds, there's horrors, the pigeon who likes
• 5:08:31
  Speaker 13: to say hello sometimes, and there's the odd plane that
• 5:08:37
  Speaker 13: goes by, maybe traffic and trains in the distance, But
• 5:08:54
  Speaker 13: none of that seems important whatsoever. More candles you blow
• 5:09:06
  Speaker 13: out less important. Anything is. More candles you blow out,
• 5:09:25
  Speaker 13: the further seemed to move away from sounds and from
• 5:09:42
  Speaker 13: general date days. Stuff seems to just move away on
• 5:09:56
  Speaker 13: its own. You feel more calmer with every candle you
• 5:10:13
  Speaker 13: blow out, guiding you to the next number. Do you
• 5:10:32
  Speaker 13: hear me say? And then you blow that candle out? Too?
• 5:10:51
  Speaker 13: So easy, so simple. We're gonna start by introducing the
• 5:11:15
  Speaker 13: first candle, which is a hundred. First candles one hundred.
• 5:11:38
  Speaker 13: When you blow that candle out, you'll find immediately a
• 5:11:53
  Speaker 13: slight change in how you feel, as well as a
• 5:12:07
  Speaker 13: real sense of positivity growing within you, relaxation and sleepiness expanding,
• 5:12:38
  Speaker 13: Starting with one hundred blow out by candle now ninety nine,
• 5:13:27
  Speaker 13: candle ninety eight, cand ninety like to see, candle ninety five,
• 5:15:25
  Speaker 13: hand ninety four, candle ninety three, ten nine, two and
• 5:17:04
  Speaker 13: ninety one, ten ninety eight, ten nine and fret eight
• 5:18:57
  Speaker 13: and eighties, handle eighties eight five, N.
• 5:21:43
  Speaker 14: N N.
• 5:22:08
  Speaker 13: Eighty two and two one candle seventy nine, candle seventy eight,
• 5:25:37
  Speaker 13: candle seventy seven, candle seven the six, candle seventy five,
• 5:26:39
  Speaker 13: candle seventy four, candle seventy three, candle seventy two, candle
• 5:27:38
  Speaker 13: seventy one, candle seventy one, handle seventy and sixty nine,
• 5:28:55
  Speaker 13: candle sixty eight, candle sixty seven, candle sixty five, candle
• 5:29:49
  Speaker 13: sixty four, candle sixty four, candle sixty three, candle sixty
• 5:31:07
  Speaker 13: sixty one, candle sixty fifty nine, handle fifty eight, candle
• 5:32:56
  Speaker 13: fifty seven, candle fifty six, candle fifty, candle fifty four,
• 5:34:45
  Speaker 13: handle fifty three, en fifty two fifty two, candle fifty two,
• 5:36:47
  Speaker 13: candle fifty one, candle fifty candle foty nine came fot eight,
• 5:39:02
  Speaker 13: candle forty seven, candle forty six, had forty five and
• 5:40:47
  Speaker 13: forty two candle four to candle forty candle thirty nine
• 5:43:32
  Speaker 13: and thirty eight, candle thirty seven, candle thirty five ten
• 5:45:41
  Speaker 13: two thirty four, hando thirty three handle thirty one, candle
• 5:47:51
  Speaker 13: thirty handle twoinighteen nine, candle twenty eight and twenty seven,
• 5:51:29
  Speaker 13: twenty six, can twenty five and two willy four endle
• 5:53:46
  Speaker 13: twenty three and twine and twenty one and to winty
• 5:56:27
  Speaker 13: yen and ninety ten to seventeen ten, sixteen chancel FOURT
• 6:00:56
  Speaker 13: ten to two eleven hands yeah, jame, do nine, T eight,
• 6:05:33
  Speaker 13: N six came you came four and doy two two
• 6:10:07
  Speaker 13: Can or let go of all of those thoughts, worries,
• 6:10:26
  Speaker 13: concerns about the past, thoughts about the future, and even
• 6:10:34
  Speaker 13: things you've been thinking about today. Just let it all
• 6:10:38
  Speaker 13: go because none of it is useful in this moment.
• 6:10:49
  Speaker 13: This is your opportunity to just focus on feeling relaxed,
• 6:11:09
  Speaker 13: allowing yourself to get in touch with that natural sense
• 6:11:17
  Speaker 13: of peace that we all have within us. It's available
• 6:11:26
  Speaker 13: for everyone, it just sometimes takes a little bit of
• 6:11:30
  Speaker 13: effort to set up the right time and place in
• 6:11:38
  Speaker 13: order for you to just let go, because when you
• 6:11:45
  Speaker 13: do decide to let go and relax, that's what your
• 6:11:52
  Speaker 13: body starts to do because you've chosen, You've chosen to
• 6:12:02
  Speaker 13: just allow your body to unwind and your mind starts
• 6:12:09
  Speaker 13: to slow down. And it's a nice feeling. It's a
• 6:12:16
  Speaker 13: nice feeling at the beginning, just to know that you
• 6:12:21
  Speaker 13: have chosen to decide to relax deeply, and because you've
• 6:12:31
  Speaker 13: made that decision, your body will just follow suit. Because
• 6:12:40
  Speaker 13: sometimes all the muscles in your body need is just
• 6:12:45
  Speaker 13: permission from you to relax. Because so often we're busy,
• 6:12:54
  Speaker 13: we're going from here to there, we're walking around and
• 6:12:59
  Speaker 13: we're doing some stuff, and the body doesn't have any
• 6:13:06
  Speaker 13: time or space to really relax deeply. So it kind
• 6:13:15
  Speaker 13: of waits for you to lead the way, waits for
• 6:13:20
  Speaker 13: your permission. And when you do give your permission, when
• 6:13:31
  Speaker 13: you give the say so we you say okay, it's
• 6:13:35
  Speaker 13: time for your body to let go completely and relax totally,
• 6:13:47
  Speaker 13: your body just follows. It's like a breath of relief.
• 6:13:55
  Speaker 13: Ah good, I can now relax. That feeling at the
• 6:14:04
  Speaker 13: end of a day of a very physical day that
• 6:14:07
  Speaker 13: you may experience in the past. But you get home
• 6:14:11
  Speaker 13: and you just sit down on a chair, maybe you
• 6:14:15
  Speaker 13: kick your shoes off, and feels so nice knowing that
• 6:14:21
  Speaker 13: you don't have to get up again for a little
• 6:14:25
  Speaker 13: while at least if you choose, you can just sit
• 6:14:29
  Speaker 13: there for maybe an hour to It feels blissful. And
• 6:14:42
  Speaker 13: just by sitting down like that, your body knows that
• 6:14:47
  Speaker 13: it's time to relax. Your body has been given permission
• 6:14:53
  Speaker 13: from you. Because it's a mindset in your mind, you're
• 6:15:03
  Speaker 13: prepared to let go of everything and just completely allow
• 6:15:15
  Speaker 13: all the stress of your body to evaporate. Any tensions
• 6:15:24
  Speaker 13: can just gradually.
• 6:15:28
  Speaker 12: Vanish.
• 6:15:35
  Speaker 13: It's almost like magic, really, because that sense of relaxation
• 6:15:47
  Speaker 13: in your body, it's a very natural state. It's not
• 6:15:53
  Speaker 13: something unusual. It may feel unusual when you first start
• 6:15:58
  Speaker 13: to relax, if you if you haven't really spent a
• 6:16:03
  Speaker 13: lot of time focusing and giving yourself this space to
• 6:16:07
  Speaker 13: let go completely and relax, and they seem are most alien,
• 6:16:14
  Speaker 13: but it isn't. It's actually the most natural thing in
• 6:16:20
  Speaker 13: the world to let go completely, to relax totally, the
• 6:16:31
  Speaker 13: most natural thing in the world to allow yourself to
• 6:16:42
  Speaker 13: feel really calm, in your mind, and it is almost
• 6:16:50
  Speaker 13: like a literal unwinding. It slightly press a button and
• 6:17:00
  Speaker 13: all the tension just releases. It's like a wheel, like
• 6:17:07
  Speaker 13: a cog, like the inside of a clock, just unwinding.
• 6:17:12
  Speaker 13: And it's almost like you could see the little wind
• 6:17:16
  Speaker 13: up knob that's used just going the opposite way that
• 6:17:22
  Speaker 13: you choose to wind it up, and the energy that
• 6:17:28
  Speaker 13: fremetic stress for energy gradually winding down, losing its power,
• 6:17:39
  Speaker 13: losing its strength as a sense of relaxation becomes stronger
• 6:17:48
  Speaker 13: and deeper, and you may find a the more relaxed
• 6:17:59
  Speaker 13: you feel, that your mind starts to wonder, maybe seem
• 6:18:10
  Speaker 13: to stop listening to me for a while, and your
• 6:18:14
  Speaker 13: mind goes somewhere else, and then you realize you're listening
• 6:18:20
  Speaker 13: to me again, and that is just your mind drifting
• 6:18:26
  Speaker 13: to sleep, which is quite natural, because sometimes when we're
• 6:18:38
  Speaker 13: stressed and tense, we're not mean I actually be aware
• 6:18:44
  Speaker 13: of what we need, what we physically your emotionally need
• 6:18:51
  Speaker 13: in this moment. But when you allow your body and
• 6:18:59
  Speaker 13: mind to relax completely and you let go of all thoughts, concerns, worries, ideas,
• 6:19:11
  Speaker 13: all letting them go, allow them to drop onto the
• 6:19:16
  Speaker 13: floor when you start to get in touch with the
• 6:19:27
  Speaker 13: feelings of such relaxation. This feels so nice to be
• 6:19:39
  Speaker 13: in touch with the calmness of the different body parts
• 6:19:46
  Speaker 13: as they become looser and looser. Even your breathing scene
• 6:20:01
  Speaker 13: easier and more natural, effortless, as that cool air enters
• 6:20:12
  Speaker 13: through your mouth or nose into your lungs, breathing in
• 6:20:20
  Speaker 13: comforts and relaxation, and then just breathing out any excess
• 6:20:29
  Speaker 13: remain intention or stress from every part of your body
• 6:20:37
  Speaker 13: and mind. And as you start to focus on your mind,
• 6:20:46
  Speaker 13: maybe you notice that things have come to a standstill
• 6:20:54
  Speaker 13: or maybe just much much lower than before, because your
• 6:21:03
  Speaker 13: mind is not really needed when listening to my voice,
• 6:21:14
  Speaker 13: which allows your mind to relax just as deeply as
• 6:21:20
  Speaker 13: your body. And that synchronicity between the relaxation of your
• 6:21:31
  Speaker 13: body and relaxation of your mind let you know that
• 6:21:43
  Speaker 13: feeling completely calm, loose, and relaxed really is a great
• 6:21:56
  Speaker 13: healing experience fear and has so many positive benefits for
• 6:22:14
  Speaker 13: your body, your mind, and your life. To be able
• 6:22:20
  Speaker 13: to let go everything and to relax completely in all
• 6:22:31
  Speaker 13: parts of your body and mind. Even your bones are raxed,
• 6:22:43
  Speaker 13: all your muscles are arised, even the skin that covers
• 6:22:56
  Speaker 13: your body is relaxed. Every hair that you have there
• 6:23:12
  Speaker 13: is also deeply relaxed, and your brain really starts to
• 6:23:30
  Speaker 13: feel the benefits.
• 6:23:34
  Speaker 19: But this.
• 6:23:36
  Speaker 13: Healing relaxation, and as you focus on the inside of
• 6:23:48
  Speaker 13: your scalp where your brain is, you can start to
• 6:23:54
  Speaker 13: realize and notice the benefits of your brain relaxing deeply.
• 6:24:08
  Speaker 13: Then it's your brain continues to relax sends those messages
• 6:24:20
  Speaker 13: to the rest of your body and your mind to
• 6:24:28
  Speaker 13: re relax even more deeply, relaxy more completely, letting go
• 6:24:51
  Speaker 13: of any remaining forces or consents. Allow men just drop
• 6:25:03
  Speaker 13: onto the floor because they're no longer necessary in this moment,
• 6:25:15
  Speaker 13: In this moment of deep relaxation and calmness, filling your
• 6:25:28
  Speaker 13: brain with deep concentrated heathing, calming, relaxing every part of
• 6:25:53
  Speaker 13: your brain feeling so loose and comfortable, so relaxed and peaceful.
• 6:26:17
  Speaker 13: Your brain feels so light and so healthy in a
• 6:26:29
  Speaker 13: sense of deep, deep comfort really does allow you to
• 6:26:43
  Speaker 13: enjoy those ever increase in sensations of comfort that is
• 6:26:54
  Speaker 13: spreading throughout your body, relaxing each and every muscle of
• 6:27:08
  Speaker 13: your body, eat deeper and deeper, much more deeper than before,
• 6:27:31
  Speaker 13: much more comfort spreading through your body in your mind,
• 6:27:46
  Speaker 13: be so peaceful and calm, so fair, fair, peaceful in
• 6:28:04
  Speaker 13: avery part of your body, letting go m h a everything, averything,
• 6:28:24
  Speaker 13: so peaceful and calm, so relax A very second the
• 6:28:42
  Speaker 13: passes you feel deeper, deeper, relax, deep and deperlax, calm,
• 6:29:13
  Speaker 13: so calm, peace for so very peace, from your head
• 6:29:30
  Speaker 13: down to your toes. Such peace and comfort growing all
• 6:29:43
  Speaker 13: all the time, Such peace and comfort spreading through your
• 6:29:56
  Speaker 13: body and mind deeper and deeper, Such comforts, spreading and
• 6:30:12
  Speaker 13: sinking deeper into a muscle of your body, so that
• 6:30:24
  Speaker 13: you feel amazing, so laxed, so peaceful, solas and peaceful,
• 6:30:51
  Speaker 13: letting go.
• 6:30:56
  Speaker 1: Everything.
• 6:31:02
  Speaker 13: We're going to do a body scan, focusing on firstly
• 6:31:08
  Speaker 13: how you feel in your body, Not trying to change
• 6:31:13
  Speaker 13: how you feel, not trying to relax, not trying to
• 6:31:19
  Speaker 13: move away from any discomfort or stress or tension. Just accepting,
• 6:31:28
  Speaker 13: observing and accepting how you feel in the different parts
• 6:31:33
  Speaker 13: of your body, Just allowing yourself to be exactly as
• 6:31:40
  Speaker 13: you are, to notice to get in touch with how
• 6:31:51
  Speaker 13: you actually feel in this moment. So I'm going to
• 6:31:59
  Speaker 13: start off by focusing on your hands. Just be aware
• 6:32:10
  Speaker 13: of your hands. I'd like you to move your hands around,
• 6:32:20
  Speaker 13: just maybe move your fingers a little bit. I've been
• 6:32:25
  Speaker 13: enclosing your hands very gently, just so that you can
• 6:32:34
  Speaker 13: gain in touch with how your hands and your fingers feel,
• 6:32:46
  Speaker 13: very very slow movements. Focusing now or on your feet,
• 6:33:05
  Speaker 13: and if you can just do kind of an equivalent
• 6:33:09
  Speaker 13: with your feet is you've just done with your hands,
• 6:33:15
  Speaker 13: Maybe turn in your ankles, moving your feet around, moving
• 6:33:24
  Speaker 13: your toes gently, but only very gently and very slowly,
• 6:33:37
  Speaker 13: noticing how your feet feel in this moment. Focusing now
• 6:33:52
  Speaker 13: on your eyes, I'd like you to just focus on
• 6:34:00
  Speaker 13: your eyelids. Maybe you can open and close your eyes
• 6:34:06
  Speaker 13: a couple of times to really get in touch with
• 6:34:11
  Speaker 13: how you feel when you do close your eyes. The
• 6:34:16
  Speaker 13: muscle changes in your eyes when you do close them,
• 6:34:25
  Speaker 13: maybe raising your eyebrows. It stretches the tops of your eyes,
• 6:34:34
  Speaker 13: perhaps squinting your eyes, scrunching up your eyes, just so
• 6:34:43
  Speaker 13: you can heally again touch with all aspects of how
• 6:34:55
  Speaker 13: your eyes feel.
• 6:34:59
  Speaker 14: Right now.
• 6:35:09
  Speaker 13: Now focusing on your thighs, and it just starts you
• 6:35:15
  Speaker 13: to gently tense your thighs just very very gently, just
• 6:35:26
  Speaker 13: enough so you can become more attuned to the physical
• 6:35:39
  Speaker 13: sensation of your upper legs, the front of your thighs,
• 6:35:46
  Speaker 13: in the backs of your thighs, noticing and observing how
• 6:36:00
  Speaker 13: thighs fear. Right now, moving your focus to the back
• 6:36:15
  Speaker 13: of your neck, just noticing the back of your neck,
• 6:36:23
  Speaker 13: the muscles, and of course they lead to the side
• 6:36:28
  Speaker 13: of your neck. They also lead to the top of
• 6:36:32
  Speaker 13: your back, which leads to your shoulders. So as your
• 6:36:39
  Speaker 13: focus on the back of your neck, maybe you can
• 6:36:46
  Speaker 13: move your head gently upwards as if you're looking up.
• 6:36:53
  Speaker 13: Maybe moving your head down as if you're looking down.
• 6:37:02
  Speaker 13: Perhaps moving your headside to side, right to left, but
• 6:37:09
  Speaker 13: only very slowly and very gently, not trying to force anything.
• 6:37:24
  Speaker 13: It has to be very very gentle, just so you can.
• 6:37:35
  Speaker 14: Be more.
• 6:37:38
  Speaker 13: In touch with the feelings, with the sensations of physical
• 6:37:49
  Speaker 13: sensations of how back of your neck feels. Right now,
• 6:38:06
  Speaker 13: as we now focus on the tops of your arms,
• 6:38:16
  Speaker 13: the parts where your biceps and your triceps are between
• 6:38:21
  Speaker 13: your elbow and your shoulders. To focus on those parts,
• 6:38:30
  Speaker 13: the tops of your arms, you may like to just
• 6:38:36
  Speaker 13: tense them, but very very gently and slowly see you're
• 6:38:48
  Speaker 13: not straining or put in any pressure whatsoever on your arms.
• 6:39:00
  Speaker 14: It's just so that you can.
• 6:39:05
  Speaker 13: Gain more of a sense of how your upper arms
• 6:39:13
  Speaker 13: are feeling in this moment, and just noticing as you gently,
• 6:39:27
  Speaker 13: very gently and slowly tighten the muscles and then let go.
• 6:39:41
  Speaker 13: Notice how the tops of your arms feel right now
• 6:39:58
  Speaker 13: as now focus on your stomach, the area the lower
• 6:40:09
  Speaker 13: abdomen area below your bellygotten moving all the way down
• 6:40:19
  Speaker 13: to your hips, just above your grind. Maybe you're able
• 6:40:30
  Speaker 13: to tense these muscles in that area very very gently
• 6:40:43
  Speaker 13: and slowly, if that's a difficult thing to do, and
• 6:40:54
  Speaker 13: maybe you can just move your body, pushing your stomach up,
• 6:41:05
  Speaker 13: maybe moving a little bit to the side using your hips,
• 6:41:11
  Speaker 13: just so you can get more in tune with how
• 6:41:19
  Speaker 13: your lower abdomen area is feeling in this moment. Just
• 6:41:38
  Speaker 13: noticing the physical sensations of your lower abdomen as you
• 6:42:01
  Speaker 13: move your attention to your mouth, noticing your lips and
• 6:42:16
  Speaker 13: inside your mouth, your teeth, your guns, your tongue, Just
• 6:42:34
  Speaker 13: noticing how your tongue and your mouth feels. And it
• 6:42:43
  Speaker 13: may help by moving your tongue around your mouth, moving
• 6:42:52
  Speaker 13: it to your left maybe pressing it gently against the
• 6:43:00
  Speaker 13: side of your mouth, and then to the right gently
• 6:43:06
  Speaker 13: to the side of your mouth, perhaps pressing up against
• 6:43:13
  Speaker 13: the top of your mouth, and then down gently against
• 6:43:21
  Speaker 13: the bottom of your mouth, always very slowly, in a
• 6:43:32
  Speaker 13: very very gentle so that you can be aware of
• 6:43:52
  Speaker 13: how you feel in your mouth area. Now I'm going
• 6:44:14
  Speaker 13: to focus on your wrists, and I'll ask you to
• 6:44:31
  Speaker 13: maybe just routine your wrists by moving your hands in
• 6:44:41
  Speaker 13: a circular motion very gently and slowly, just so that
• 6:44:54
  Speaker 13: you can feel the sensations that you are currently experiencing
• 6:45:16
  Speaker 13: in your risks. Perhaps move in your hands up and
• 6:45:29
  Speaker 13: down again very very gently and slowly, very gentle and slow.
• 6:46:13
  Speaker 1: As you now.
• 6:46:16
  Speaker 13: Start to observe your lower back. That bad part is
• 6:46:32
  Speaker 13: just above of your hips, where your coxis are a
• 6:46:48
  Speaker 13: whole area which also really does include the signs of
• 6:46:55
  Speaker 13: your body because those muscles are very much connected as
• 6:47:06
  Speaker 13: those muscles also move into your hip area, connect into
• 6:47:13
  Speaker 13: your buttocks the sides of your hips, and if you're
• 6:47:29
  Speaker 13: physically able to do so, maybe you can very gently
• 6:47:40
  Speaker 13: just move your body evisus slightly, very slowly from side
• 6:47:54
  Speaker 13: to side, just enough to gauge how you feel in
• 6:48:14
  Speaker 13: your lower back. Perhaps it could even move your hips
• 6:48:30
  Speaker 13: gently up and down gently, slowly in order to be
• 6:48:49
  Speaker 13: in touch with the physical sensations of your lower back.
• 6:49:15
  Speaker 13: As we now live.
• 6:49:21
  Speaker 1: Your attention.
• 6:49:26
  Speaker 13: To your jaw, that area for your chin, all the
• 6:49:34
  Speaker 13: way up to near where your ears are. Oh your jaw,
• 6:49:52
  Speaker 13: and you can, just if it's okay to do so,
• 6:49:59
  Speaker 13: gently open your mouth, not wide, no stretching, just very
• 6:50:10
  Speaker 13: gently and slowly opening your mouth thing closing your mouth
• 6:50:25
  Speaker 13: very gently and slowly, so you can be in touch
• 6:50:51
  Speaker 13: with how your jaw feels.
• 6:50:56
  Speaker 1: Now.
• 6:51:23
  Speaker 13: And I to sit down your chest area, and you
• 6:51:39
  Speaker 13: don't need to do anything to move your chest because
• 6:51:46
  Speaker 13: it moves every time you breathe, and it moves very
• 6:51:57
  Speaker 13: gently and slowly automatically reich breath you take. As you
• 6:52:17
  Speaker 13: focus on how your chest feels when you breathe. Move
• 6:53:04
  Speaker 13: in your focus to your forearms and your elbows. Maybe
• 6:53:19
  Speaker 13: you're able to very gently and slowly tense the muscles
• 6:53:33
  Speaker 13: in your forearms, and when you do that, you can
• 6:53:40
  Speaker 13: feel your elbows as well, very gently and slowly, gently
• 6:54:15
  Speaker 13: and softly ob sav your forearms and dilpoys. No focus
• 6:55:00
  Speaker 13: stay your back, your upper back and the middle the
• 6:55:13
  Speaker 13: middle of your back again, this part of your body.
• 6:55:32
  Speaker 13: News Also every time you breathe. You may not notice
• 6:55:45
  Speaker 13: that usually as you observe your upper back in the
• 6:55:59
  Speaker 13: middle of your back, he can really feel that gentle
• 6:56:17
  Speaker 13: end movement. Movie your focus into your hip area, your butties,
• 6:57:12
  Speaker 13: your brain, those muscles, and those bones in your midsection.
• 6:57:49
  Speaker 13: Just noticing how your hips feel. Right now, you can
• 6:58:12
  Speaker 13: very very gently move your hips, maybe side to side
• 6:58:27
  Speaker 13: very gently and s very very gently softly. No, everything
• 6:59:20
  Speaker 13: starts to slow down, including the thoughts in your mind
• 6:59:36
  Speaker 13: and your mind itself just starts to gradually. It doesn't
• 6:59:46
  Speaker 13: have to be instant, but just gradually starting to It's
• 6:59:54
  Speaker 13: almost like time is straight chin. It's a slower pace
• 7:00:05
  Speaker 13: to maybe what you're used to in your day to
• 7:00:11
  Speaker 13: day life. It's a slower movement of energy, very small
• 7:00:38
  Speaker 13: movements which make up the larger movements, which is always
• 7:00:46
  Speaker 13: the case. Now, when you move your hand, it might
• 7:00:54
  Speaker 13: seem like it's one movement, but it's lots of minute
• 7:00:58
  Speaker 13: different muscle moving in accordance with each other. And what
• 7:01:10
  Speaker 13: happens in this space that we're sharing is we move
• 7:01:22
  Speaker 13: from that big movement into those smaller movements starting to
• 7:01:43
  Speaker 13: focus on how your body feels, not just as a whole,
• 7:01:56
  Speaker 13: not just oh, i'm feel in this way. I'm feeling
• 7:02:00
  Speaker 13: stressed or tense, or I'm feeling relaxed and calm. I'm
• 7:02:06
  Speaker 13: feeling this way, I'm feeling that way. Starting to notice
• 7:02:13
  Speaker 13: that your body begins to present to you small feelings
• 7:02:27
  Speaker 13: around your body, small physical sensations in your legs, whether
• 7:02:45
  Speaker 13: pleasurable or not. Maybe resisting the temptation to label them
• 7:03:00
  Speaker 13: or to judge them those feelings, just thinking them, thinking
• 7:03:08
  Speaker 13: about them is just being neutral, just feelings, not being
• 7:03:22
  Speaker 13: particularly concerned, but just noticing what your body is telling you.
• 7:03:40
  Speaker 13: The feelings in your arms, instead of feeling the whole
• 7:03:47
  Speaker 13: of the arm, maybe notice those individual feelings for all
• 7:03:56
  Speaker 13: those different muscles and the skin, the hairs of your arms,
• 7:04:10
  Speaker 13: all the internal parts of your arms, the veins, the bones,
• 7:04:27
  Speaker 13: just being aware of maybe your elbow on your right
• 7:04:33
  Speaker 13: arm has a certain feeling. Maybe your left wrist also
• 7:04:44
  Speaker 13: has its own individual physical sensation.
• 7:05:06
  Speaker 20: What about your forearm on your right arm, you're right forearm,
• 7:05:20
  Speaker 20: there may not be any.
• 7:05:22
  Speaker 13: Particular feeling that you could even give a name to,
• 7:05:33
  Speaker 13: may not feel like anything other than just a feeling.
• 7:05:38
  Speaker 13: You know, it's there, the feelings in your shoulders, perhaps
• 7:05:50
  Speaker 13: your shoulders when you think about them, you're kind of
• 7:05:53
  Speaker 13: almost like they're the same, you know, the same feeling.
• 7:06:01
  Speaker 13: It's like both of your shoulders are just one thing.
• 7:06:05
  Speaker 13: Of course they're not. And when you focus on your
• 7:06:17
  Speaker 13: left shoulder and then on your right shoulder, maybe find
• 7:06:25
  Speaker 13: that you move the muscles a little bit, maybe tense
• 7:06:31
  Speaker 13: the muscles gently, noticing the difference in each shoulder. Your
• 7:06:56
  Speaker 13: lower back, the left side of your lower back and
• 7:07:13
  Speaker 13: the right side of your lower back of course that
• 7:07:24
  Speaker 13: connection to your buttocks and to your hips, and also
• 7:07:36
  Speaker 13: moving up into the middle of your back. And sometimes
• 7:07:51
  Speaker 13: like right now, actually I want to focus on their part.
• 7:07:55
  Speaker 13: When I focused on my buttocks and then I focus
• 7:08:00
  Speaker 13: on the middle of my back, it almost felt like
• 7:08:04
  Speaker 13: the muscles in my lower back were being stretched very gently,
• 7:08:14
  Speaker 13: just stretched a little bit. Even though I wasn't doing
• 7:08:19
  Speaker 13: anything to try to stretch your lower back, it just
• 7:08:28
  Speaker 13: seemed to happen. The feeling of very gently stretching your
• 7:08:40
  Speaker 13: lower back comes along. I have feeling in your chest,
• 7:09:07
  Speaker 13: just noticing what sensations you are experiencing in your chest
• 7:09:21
  Speaker 13: right now, and there's so much of the chest. Obviously,
• 7:09:37
  Speaker 13: there's the collar bone leading to the chest. You've got
• 7:09:41
  Speaker 13: the chest bone, You've got the muscles in your chest,
• 7:09:52
  Speaker 13: and of course, if you're female, there's possibly the breasts
• 7:09:58
  Speaker 13: your male you've got the different well might not that
• 7:10:06
  Speaker 13: different these days, but there may be more muscles at
• 7:10:14
  Speaker 13: the top of the chest, but at the side underneath,
• 7:10:21
  Speaker 13: it's pretty much the same whether you're a man or
• 7:10:24
  Speaker 13: a woman. There's muscles there, muscles that stretch out to
• 7:10:31
  Speaker 13: your back, as well as breast tissue which stretches and
• 7:10:35
  Speaker 13: moves into your back. To just being aware of your chest,
• 7:10:52
  Speaker 13: being of whatever feeling there is in your chest. When
• 7:11:19
  Speaker 13: I noticed that I focus on my chest, I feel
• 7:11:27
  Speaker 13: it in my back and my upper back. I mean,
• 7:11:32
  Speaker 13: I guess the obvious reason would be because you know,
• 7:11:35
  Speaker 13: I'll breathe in in then it stretches my chest and
• 7:11:46
  Speaker 13: my back at the same time. It feels it feels okay,
• 7:12:07
  Speaker 13: doesn't feel I got a little bit of pain in
• 7:12:12
  Speaker 13: my right chest, A little bit not pain, but little discomfort,
• 7:12:20
  Speaker 13: maybe stiffness possibly, I don't know. I noticed my shoulders
• 7:12:30
  Speaker 13: are also wanting to flex for some reason. I think
• 7:12:39
  Speaker 13: that's probably part of my upper back. That connection between
• 7:12:47
  Speaker 13: my shoulders and my upper back because I can move
• 7:12:51
  Speaker 13: my shoulders and stretch the muscles in my back moving
• 7:12:59
  Speaker 13: the shoulders back goods or up, which then moves I
• 7:13:05
  Speaker 13: think it's the scapulous in your back. It feels quite nice. Actually,
• 7:13:26
  Speaker 13: a good thing about this is you can, if you
• 7:13:30
  Speaker 13: want to, you can just flex or stimulate the various
• 7:13:44
  Speaker 13: muscles in your body gently in order to get more
• 7:13:51
  Speaker 13: of the sense of how they feel. And when you're relaxing,
• 7:14:07
  Speaker 13: when you do tense and muscle and you let it
• 7:14:11
  Speaker 13: go and you let it relax, it relaxes way more
• 7:14:20
  Speaker 13: than it would normally. That you have to feel that
• 7:14:30
  Speaker 13: you're able to do that. There's no point in doing
• 7:14:34
  Speaker 13: it if there's an issue with the per part of
• 7:14:39
  Speaker 13: your body. You need to be gentle with yourself at
• 7:14:49
  Speaker 13: all times when relaxing deeply. It's important to be kind
• 7:15:03
  Speaker 13: to yourself. As you notice your mind, how much has
• 7:15:19
  Speaker 13: your mind slowed down since we started this recording. How
• 7:15:43
  Speaker 13: came and peaceful is your mind right now? We have
• 7:15:59
  Speaker 13: nothing to think about and just my voice to listen to.
• 7:16:09
  Speaker 13: Because you know the intention behind this recording is relaxation
• 7:16:20
  Speaker 13: at the very least for you to feel more relaxed
• 7:16:27
  Speaker 13: at the end of the recording than you did at
• 7:16:29
  Speaker 13: the beginning, at the very least, for your mind to
• 7:16:42
  Speaker 13: slow down as your body continues to relax, because that's
• 7:16:59
  Speaker 13: what you want to happen. That's what you expect to happen,
• 7:17:21
  Speaker 13: for relaxation to fill your body, maybe calm in your
• 7:17:39
  Speaker 13: mind to the point of boredom. When you start maybe
• 7:17:48
  Speaker 13: to drift away, dresting, it's almost as if you're moving
• 7:18:35
  Speaker 13: further away from your body in your mind, just leaving
• 7:18:44
  Speaker 13: that there, kind of liking it an escape pod in
• 7:18:56
  Speaker 13: a spaceship a movie, a space movie. You know when
• 7:19:00
  Speaker 13: it gets a little pard in it since the month
• 7:19:06
  Speaker 13: far away from the spaceship, safe to dream and continue
• 7:19:35
  Speaker 13: to relax, drift in so slow and peace, so rare
• 7:21:01
  Speaker 13: and peace and focusing on the feeling of those individual
• 7:21:36
  Speaker 13: parts of your body. That's a relaxing. One by one,
• 7:21:53
  Speaker 13: you may find that every now and then you realize
• 7:22:06
  Speaker 13: that you are listening to my voice because your mind
• 7:22:17
  Speaker 13: started to imagine something different, maybe started to almost move
• 7:22:32
  Speaker 13: into some kind of a dreamy state, and then you
• 7:22:42
  Speaker 13: become aware of my voice again. And even though you
• 7:22:49
  Speaker 13: may want to focus on my voice. You may also
• 7:22:56
  Speaker 13: wish to allow your mind to just drift naturally into
• 7:23:10
  Speaker 13: that space of comfort and safety. As you feel more
• 7:23:32
  Speaker 13: comfort spreading through your body like a warm blanket covering
• 7:23:46
  Speaker 13: you gently, keeping your body at just the perfect temperature.
• 7:24:00
  Speaker 13: Chat and even if you can hear background sounds, they
• 7:24:20
  Speaker 13: just don't seem to matter anymore. There's that sense of
• 7:24:35
  Speaker 13: peace spreads through your mind like a gentle breeze, yet
• 7:24:52
  Speaker 13: strong enough to blow away all negative tea strong enough
• 7:25:05
  Speaker 13: to remove from your mind any anxiety or stress that
• 7:25:18
  Speaker 13: was there before, and blow away any other thoughts or
• 7:25:33
  Speaker 13: feelings that just don't fit with the sense relaxation, that
• 7:26:00
  Speaker 13: feeling your body and your mind. Unless you focus on
• 7:26:25
  Speaker 13: your mind. The count down from ten down to one,
• 7:26:33
  Speaker 13: and with each number you hear, your mind will become
• 7:26:50
  Speaker 13: slightly more will I just just slightly.
• 7:27:08
  Speaker 19: So?
• 7:27:08
  Speaker 13: From ten down to nine, just a slight movement, From
• 7:27:15
  Speaker 13: nine down to eight, just another small change in how
• 7:27:27
  Speaker 13: you feel eight down to seven. That feeling is a gap,
• 7:27:41
  Speaker 13: almost like a gap that starts to get wider, the
• 7:27:47
  Speaker 13: gap between those feelings that you used to have in
• 7:27:55
  Speaker 13: your mind to the feelings you have there growing now
• 7:28:06
  Speaker 13: feelings of comfort and security and confidence, and the gap
• 7:28:16
  Speaker 13: becomes wider. Eight down to seven, seven, down to six,
• 7:28:26
  Speaker 13: and when you get to five, your mind will start
• 7:28:31
  Speaker 13: to have a certain physical sensation, almost like there's a
• 7:28:45
  Speaker 13: magnet outside of your head, sucking detension and the stress
• 7:28:52
  Speaker 13: and any remaining feelings that you don't want sucking out
• 7:29:00
  Speaker 13: through your skull. And in down to four you can
• 7:29:11
  Speaker 13: start to really experience that sense of not just emptiness,
• 7:29:19
  Speaker 13: but space, a place full of fresh air, the place
• 7:29:33
  Speaker 13: where you can stretch. It's almost as if as you
• 7:29:40
  Speaker 13: go down to four and three your mind is expanding
• 7:29:45
  Speaker 13: with this sense of peace and tranquility growing as it
• 7:29:58
  Speaker 13: moves down. When you get to one, your mind just
• 7:30:10
  Speaker 13: feels exactly how you want to feel. It's almost perfect feeling,
• 7:30:28
  Speaker 13: maybe a sensation that you'd like to keep a place
• 7:30:40
  Speaker 13: that's safe, where nothing can affect you at all, and
• 7:31:02
  Speaker 13: you can stay in that that space of comfort and confidence,
• 7:31:11
  Speaker 13: confident in your own ability to create this space and
• 7:31:18
  Speaker 13: this feeling of comfort within your own mind just by
• 7:31:25
  Speaker 13: counting and ten down to one. And this is something
• 7:31:36
  Speaker 13: that you can do yourself when you're on your own,
• 7:31:45
  Speaker 13: the time when you can maybe sit down, maybe just
• 7:31:49
  Speaker 13: for a few minutes, close your eyes, just count slowly
• 7:32:01
  Speaker 13: from ten down to one, and re experience these feelings
• 7:32:16
  Speaker 13: in your mind. And when you feel that way in
• 7:32:25
  Speaker 13: your mind, your body copies your mind, and that feeling
• 7:32:40
  Speaker 13: is spread through your spine and your nervous system into
• 7:32:47
  Speaker 13: every part of your body, travels through your bloodstream, healing
• 7:33:01
  Speaker 13: and relaxing every particle of your existence. Now we can
• 7:33:21
  Speaker 13: we can practice this a few times before the end
• 7:33:29
  Speaker 13: of the recording, and then you can practice on your own.
• 7:33:36
  Speaker 13: And each time you count for ten about one, the
• 7:33:46
  Speaker 13: feelings of comfort, calmness, and deep deep relaxation becomes stronger
• 7:34:00
  Speaker 13: and deeper, filling your mind and your brain with these
• 7:34:15
  Speaker 13: positive chemicals. The spread throughout your body, relaxing you so quickly,
• 7:34:28
  Speaker 13: relaxing your whole body and mind so very, very easily,
• 7:34:41
  Speaker 13: just by counting from ten down to one.
• 7:34:53
  Speaker 9: That's what we're going to do.
• 7:34:54
  Speaker 13: Now, I'm going to count from ten down to one.
• 7:34:59
  Speaker 13: I'd like you to repeat the number after me. So
• 7:35:03
  Speaker 13: when I say ten, you can just repeat to yourself ten.
• 7:35:18
  Speaker 13: Just notice, be aware of how you feel in your
• 7:35:27
  Speaker 13: mind and your body. Then when I say nine, you
• 7:35:37
  Speaker 13: can repeat to yourself nine again, noticing the increase in
• 7:35:53
  Speaker 13: comfort and calmness in your mind end in your body
• 7:36:07
  Speaker 13: the same. When I say eight, I want to say seven, six,
• 7:36:19
  Speaker 13: I want to say five, four, when I say three, two,
• 7:36:37
  Speaker 13: and lastly you want to say one. You can repeat
• 7:36:43
  Speaker 13: that number.
• 7:36:51
  Speaker 14: Now.
• 7:36:51
  Speaker 13: Of course, when you do this on your own without
• 7:36:57
  Speaker 13: listening to me, you can say the numbers or whatever
• 7:37:04
  Speaker 13: speed that you feel is necessary for you, so you
• 7:37:12
  Speaker 13: can adapt. So if you feel you want to say
• 7:37:18
  Speaker 13: the numbers ten down to one faster than I do,
• 7:37:26
  Speaker 13: then you go ahead and do that. Or if you
• 7:37:28
  Speaker 13: feel when you do it yourself that you'd like to
• 7:37:33
  Speaker 13: have more more space between the numbers, maybe take a
• 7:37:41
  Speaker 13: lot longer to get from ten all the way down
• 7:37:49
  Speaker 13: to one, that's your choice also to do. So, I'm
• 7:38:06
  Speaker 13: going to count from ten down to one, and when
• 7:38:14
  Speaker 13: I get to one, that will be the end of
• 7:38:18
  Speaker 13: this recording, unless, of course, you're listening with music, and
• 7:38:25
  Speaker 13: the music will continue. Ten nine, five.
• 7:40:11
  Speaker 21: Four us.
• 7:42:15
  Speaker 13: Chasta twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven,
• 7:43:57
  Speaker 13: ten nine eight, seven, six, five, four, three two one.
• 7:44:52
  Speaker 13: Now open your eyes, noticing hey physically feel having counted
• 7:45:03
  Speaker 13: down from twenty to one, allowing stress and tension to
• 7:45:11
  Speaker 13: leave through your fingertips and your toes. And as you
• 7:45:15
  Speaker 13: focus on your fingertips, maybe they feel a little bit tingly,
• 7:45:23
  Speaker 13: which is I suppose quite understanding, considering the tension has
• 7:45:28
  Speaker 13: been exiting your body through your fingertips. So now I'm
• 7:45:38
  Speaker 13: going to count from twenty down to one again. This
• 7:45:41
  Speaker 13: time you're going to feel relief of tension and stress,
• 7:45:52
  Speaker 13: any anxiety that you may have leaving through your stomach,
• 7:46:04
  Speaker 13: just leaving through your stomach, almost as if it's just
• 7:46:09
  Speaker 13: releasing the hole of your stomach and your navel to
• 7:46:16
  Speaker 13: just above your chest or below your chest, rather so
• 7:46:19
  Speaker 13: surrounding your belly button area. The whole area. You can
• 7:46:25
  Speaker 13: feel the tension of your body wherever it's left, just
• 7:46:30
  Speaker 13: releasing from that area, and you may notice that your
• 7:46:35
  Speaker 13: stomach will become very relaxed as I count down from
• 7:46:41
  Speaker 13: twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,
• 7:48:00
  Speaker 13: five oh three.
• 7:48:14
  Speaker 9: Two what.
• 7:48:25
  Speaker 13: And you can open your eyes again if you choose,
• 7:48:27
  Speaker 13: or you can just keep them closed because it feels relaxing.
• 7:48:33
  Speaker 13: Just notice how your stomach feels. I notice as your focus,
• 7:48:39
  Speaker 13: just do a little scan of your body. Just notice
• 7:48:44
  Speaker 13: how your body feels, focusing on your upper body, back, chest, stomach, legs, arms, hands, feet,
• 7:49:00
  Speaker 13: just noticing, and you know, you may start to feel
• 7:49:09
  Speaker 13: more of a sense of tiredness, which may be the
• 7:49:13
  Speaker 13: reason listening to this recording because you would like to
• 7:49:21
  Speaker 13: let go completely of everything and drift off into a nice, natural, calm,
• 7:49:34
  Speaker 13: relaxing sleep. So now we're going to focus on your forehead,
• 7:49:53
  Speaker 13: and if you choose, you can incorporate your eyes in
• 7:49:56
  Speaker 13: this focus as well. So your forehead, in your eyes,
• 7:50:02
  Speaker 13: it's that whole area basically almost as if you were
• 7:50:07
  Speaker 13: wearing a mask, you know, like a I don't know,
• 7:50:11
  Speaker 13: a Batman mask or something, or I'm trying to fa
• 7:50:17
  Speaker 13: zorro or something, you know, the kind of mask that
• 7:50:19
  Speaker 13: covers your eyes but also covers quite a lot of
• 7:50:22
  Speaker 13: the forehead. I'm focusing on that area because that's the
• 7:50:29
  Speaker 13: area that we're now going to release tension and stress
• 7:50:33
  Speaker 13: from your mind, from your brain, from your mind, and
• 7:50:39
  Speaker 13: any tension that you may have remaining in your face,
• 7:50:43
  Speaker 13: in your neck, and your jaw, in your eyes, your forehead,
• 7:50:49
  Speaker 13: or your scalp. So basically any tension within your head area,
• 7:50:56
  Speaker 13: including your mind and your brain that's going to be
• 7:51:04
  Speaker 13: released through your fullhead in your eyes. As I count
• 7:51:12
  Speaker 13: down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,
• 7:52:48
  Speaker 13: three one, noticing as you scan your face, your jaw,
• 7:53:14
  Speaker 13: your eyes, your cheap bones, your ears, your forehead, your scalp,
• 7:53:25
  Speaker 13: your neck, the back of your neck, in the front
• 7:53:28
  Speaker 13: of your neck, the sides of your neck, and your throat.
• 7:53:35
  Speaker 13: H noticing being aware of the comfort increased be in
• 7:53:46
  Speaker 13: the relaxation, not just in your head and neck and mind,
• 7:53:56
  Speaker 13: also the rest of your body. Just notice how loose
• 7:54:07
  Speaker 13: and calm you feel, and how easily it is to
• 7:54:13
  Speaker 13: just let go completely, let go completely, how easily That's
• 7:54:40
  Speaker 13: what I'm going to do now, is I need to
• 7:54:43
  Speaker 13: focus on the top of your head and am We're
• 7:54:51
  Speaker 13: going to allow every last piece of tension or strang
• 7:55:00
  Speaker 13: as that might be lingering or hiding in your body
• 7:55:06
  Speaker 13: or mind.
• 7:55:07
  Speaker 19: Or head.
• 7:55:09
  Speaker 9: To just.
• 7:55:11
  Speaker 13: Be sucked out on the top of your head and
• 7:55:17
  Speaker 13: released into the air. Once sucked out into the clouds.
• 7:55:28
  Speaker 13: Imagine a big cloud of God your head, almost like
• 7:55:33
  Speaker 13: a whirlpool, and this can suck that tension.
• 7:55:39
  Speaker 19: Out at the top of your head.
• 7:55:42
  Speaker 13: And just take it away.
• 7:55:45
  Speaker 18: The good.
• 7:55:49
  Speaker 13: To focus. Imagine an opening on the top of your
• 7:55:53
  Speaker 13: head with that tension and stress and any remaining issue,
• 7:56:00
  Speaker 13: maybe worries of concerns that are no use to you.
• 7:56:04
  Speaker 13: Now you can all be sucked down at the top
• 7:56:07
  Speaker 13: of your head and taken away. As I count down
• 7:56:14
  Speaker 13: again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven,
• 7:57:54
  Speaker 13: six five woah three to wah, breathe. I'm noticing how
• 7:58:36
  Speaker 13: you feel, how relaxed and calm you physically and mentally
• 7:58:51
  Speaker 13: feel right now. Help be your mind feels. It feels
• 7:59:07
  Speaker 13: so nice to just let go, to give yourself some
• 7:59:12
  Speaker 13: space to breathe easily, to think calmly, just to take
• 7:59:26
  Speaker 13: a break from all that pointless worry and concerns about
• 7:59:33
  Speaker 13: things that you don't need to think about right now,
• 7:59:43
  Speaker 13: because this is your time to let go. This is
• 7:59:49
  Speaker 13: your space to enjoy feeling deeply relaxed, peaceful in your mind,
• 8:00:00
  Speaker 13: relaxed in your body. They can feel so good, so
• 8:00:10
  Speaker 13: nice to just not have to do anything, to be
• 8:00:19
  Speaker 13: able to really enjoy that serenity that comes of letting
• 8:00:29
  Speaker 13: go completely, that peacefulness that comes with being in this
• 8:00:45
  Speaker 13: peaceful space. And you can keep this sense of calmness
• 8:00:56
  Speaker 13: for as long as you choose. If you choose to
• 8:01:07
  Speaker 13: drift off into a deep, healing, natural sleep, then you
• 8:01:14
  Speaker 13: can do that. It's completely up to you, and you
• 8:01:26
  Speaker 13: can keep this feeling of calmness physically and in your
• 8:01:31
  Speaker 13: mind as long as you choose to feel completely relaxed,
• 8:01:44
  Speaker 13: completely relax. And I'd like you to make up your
• 8:01:53
  Speaker 13: mind that you're going to relax, and I want to
• 8:02:06
  Speaker 13: explore that with you. What it feels like when you
• 8:02:10
  Speaker 13: actually decide that you're going to relax, not forcing yourself,
• 8:02:19
  Speaker 13: but giving yourself that. Yes, it is a command, really,
• 8:02:25
  Speaker 13: isn't it. When you're telling yourself relax in a gentle
• 8:02:32
  Speaker 13: but firm way, that only you can really tell yourself
• 8:02:40
  Speaker 13: in that way. You can't really have someone else saying
• 8:02:43
  Speaker 13: to you, now it relax, relax, you know, and it
• 8:02:49
  Speaker 13: needs to be gentle, But you can't someone else can't
• 8:02:51
  Speaker 13: really have the same the same kind of influence or
• 8:03:01
  Speaker 13: power that you have over your own physicality over how
• 8:03:09
  Speaker 13: you feel, because when you say it to yourself it
• 8:03:19
  Speaker 13: means more. It's personal, and your brain and your unconscious
• 8:03:27
  Speaker 13: mind and your body listens to what you say. So
• 8:03:34
  Speaker 13: for example, we'll test it out and do a little test,
• 8:03:38
  Speaker 13: a few little tests along the way, and you can
• 8:03:41
  Speaker 13: get more of an idea of the force, the positive
• 8:03:48
  Speaker 13: force that you can have in creating a sense of
• 8:03:55
  Speaker 13: comfort and relaxation in your body and your mind quickly
• 8:04:02
  Speaker 13: just by you telling yourself to relax. So I'm going
• 8:04:13
  Speaker 13: to start by its focus on your hands. To focus
• 8:04:20
  Speaker 13: on your hands and just tell your hands to relax,
• 8:04:23
  Speaker 13: and just say relax. As you focus on your hands,
• 8:04:30
  Speaker 13: you could say, my hands are relaxed, or I want
• 8:04:35
  Speaker 13: my hands to relax. I think if you actually do
• 8:04:40
  Speaker 13: it directly by focusing and imagining that your hands can
• 8:04:48
  Speaker 13: hear what you're saying, you know, like they've got little ears,
• 8:04:51
  Speaker 13: which is a little weird. So talking to your hands
• 8:04:57
  Speaker 13: and just say relax, noticing how your hands start to relax.
• 8:05:26
  Speaker 13: Now focus on your eyes and tell your eyes to relax.
• 8:05:30
  Speaker 13: You just say in the same word relax and find
• 8:05:35
  Speaker 13: the right tone for you. You know, I might say relax,
• 8:05:44
  Speaker 13: but you you might say relax or relax. You know,
• 8:05:52
  Speaker 13: you might say it differently to yourself, and that's important
• 8:05:58
  Speaker 13: for you to gauge what feels right for you. To
• 8:06:05
  Speaker 13: just tell your eyes to relax whilst focusing on your eyes,
• 8:06:10
  Speaker 13: your eyelids, the muscles around your eyes, your eyebrows, and
• 8:06:15
  Speaker 13: just tell your eyes directly relax now. Now, I just
• 8:06:51
  Speaker 13: did that myself, And sometimes you may feel that you
• 8:07:02
  Speaker 13: need a bit more time for the different parts to relax,
• 8:07:08
  Speaker 13: you know, because I start talking again and maybe that
• 8:07:12
  Speaker 13: part hasn't relaxed fully. But what happened is that it
• 8:07:16
  Speaker 13: would just continue to relax even though I'm talking. And
• 8:07:20
  Speaker 13: that's happened with my eyes. Something else I noticed is
• 8:07:28
  Speaker 13: when I started focusing on my eyes, that actually almost
• 8:07:32
  Speaker 13: became they got worse before they got better in a way,
• 8:07:35
  Speaker 13: so that I felt a degree of tension growing in
• 8:07:38
  Speaker 13: my eyes and then disappearing. So I think what that
• 8:07:44
  Speaker 13: was really was just ME becoming more aware of the
• 8:07:49
  Speaker 13: tension that was already there that I wasn't I wasn't
• 8:07:54
  Speaker 13: focused on it before, so I wasn't really acknowledging it
• 8:08:00
  Speaker 13: or really conscious to those feelings. Yeah, my eyes is
• 8:08:17
  Speaker 13: still continuing to relax, as well as my hands. Actually,
• 8:08:24
  Speaker 13: my hands have got a certain kind of energy, like
• 8:08:29
  Speaker 13: not buzzing, but I can kind of feel a degree
• 8:08:35
  Speaker 13: of energy in my hands. Maybe that's where the tensions
• 8:08:41
  Speaker 13: been released. Maybe that's the cause in that the next part,
• 8:08:53
  Speaker 13: I think we should focus.
• 8:08:54
  Speaker 19: On the back of the neck.
• 8:08:56
  Speaker 13: That's a part which quite often offer me holds tension.
• 8:09:01
  Speaker 13: I don't know about it for yourself, but I think
• 8:09:03
  Speaker 13: it's quite a standard place where tension is sometimes held.
• 8:09:10
  Speaker 13: So and I'm doing it exactly what you're doing as
• 8:09:15
  Speaker 13: you do it as well, So I'm telling my body
• 8:09:18
  Speaker 13: parts to relax as well. So if you tell your
• 8:09:22
  Speaker 13: neck at the back of your neck, focus on the
• 8:09:24
  Speaker 13: back of your neck and just say relax in your
• 8:09:31
  Speaker 13: own words, in your own tone, in your own voice.
• 8:09:35
  Speaker 13: You can say out loud, or you can just say
• 8:09:37
  Speaker 13: it to yourself internally. But you're focusing, and you're saying
• 8:09:42
  Speaker 13: it literally to the back of your neck, as if
• 8:09:47
  Speaker 13: the back of your neck can actually hear what you're saying.
• 8:09:54
  Speaker 13: So do that now, Just say relax to the back
• 8:09:57
  Speaker 13: of your neck. And I'll do this. Then what I noticed,
• 8:10:40
  Speaker 13: and you may have had similar thing is, even though
• 8:10:45
  Speaker 13: I was focusing on the back of my neck, other
• 8:10:53
  Speaker 13: parts started to, I don't know, show themselves to me
• 8:10:59
  Speaker 13: or maybe because they want to be relaxed as well.
• 8:11:02
  Speaker 13: But I started noticing the feelings in my shoulders at
• 8:11:07
  Speaker 13: tension in my shoulders and in my upper back. Whether
• 8:11:13
  Speaker 13: that was because my back of my neck was saying, well,
• 8:11:18
  Speaker 13: I'm pretty much okay. It's the other parts that need attention,
• 8:11:30
  Speaker 13: but my low back of my neck is still relaxing.
• 8:11:34
  Speaker 13: But I just became more aware of other parts that
• 8:11:37
  Speaker 13: needed attention. Now, this might happen and it's not. It
• 8:11:46
  Speaker 13: doesn't mean that it's going wrong. It just means you're
• 8:11:49
  Speaker 13: being notified of more places that also want to feel relaxed.
• 8:11:59
  Speaker 13: So I'm going to focus on my upper back. So
• 8:12:04
  Speaker 13: you can do the same, even if you don't have
• 8:12:08
  Speaker 13: any feelings of tension that are obvious in your upper back,
• 8:12:15
  Speaker 13: if you just focus on your back and the whole
• 8:12:19
  Speaker 13: area from the shoulder blades down to the middle of
• 8:12:24
  Speaker 13: your back down your spine. And with me, it's more
• 8:12:29
  Speaker 13: the shoulder blades.
• 8:12:30
  Speaker 14: That are more.
• 8:12:35
  Speaker 13: Yeah, that's the parts that are really sort of giving
• 8:12:40
  Speaker 13: me the nod that it needs relax in the sounds.
• 8:12:46
  Speaker 19: Going to ask that part to relax, and you can
• 8:12:50
  Speaker 19: do the same.
• 8:12:50
  Speaker 13: Now relaxed your upper back. Something strange happened there, And
• 8:13:18
  Speaker 13: this often happens.
• 8:13:20
  Speaker 19: I've been doing this.
• 8:13:21
  Speaker 13: For sixteen years or something, and often I'm I'm surprised,
• 8:13:31
  Speaker 13: but amazed really that there can be a feeling. So
• 8:13:38
  Speaker 13: when I was focusing on the back of my neck,
• 8:13:41
  Speaker 13: my upper back was starting to feel quite stressed and
• 8:13:46
  Speaker 13: in need of attention. As soon as I started talking
• 8:13:52
  Speaker 13: to you about my upper back and talking about, you know,
• 8:13:57
  Speaker 13: getting ready to ask the upper back to relax, why
• 8:14:02
  Speaker 13: the back already started to relax. It's almost as if
• 8:14:08
  Speaker 13: it doesn't need to hear the words, just needs attention,
• 8:14:18
  Speaker 13: just needs to be noticed. And that is something that
• 8:14:30
  Speaker 13: often happens in this type of situation, is when you
• 8:14:37
  Speaker 13: start to relax a couple of parts of your body,
• 8:14:43
  Speaker 13: as we've done with our hands, our eyes and the eyelids.
• 8:14:50
  Speaker 19: And now back of the neck, top of the back,
• 8:14:59
  Speaker 19: upper back.
• 8:15:01
  Speaker 13: The rest of the body seems to just take notice
• 8:15:08
  Speaker 13: and decide in its own way to start relaxing. Other
• 8:15:16
  Speaker 13: parts of your body start to just become looser. I
• 8:15:26
  Speaker 13: suppose it's kind of like a bit of an avalanche,
• 8:15:29
  Speaker 13: you know, the little ball starts rolling, and before you
• 8:15:34
  Speaker 13: know it, the whole of your body is completely relaxed
• 8:15:37
  Speaker 13: and can't And if you focus on your face, you
• 8:15:54
  Speaker 13: focus on your eyes, your eyelids, your eyebrows, and the
• 8:16:01
  Speaker 13: muscles around your eyes. Maybe you start to notice that
• 8:16:12
  Speaker 13: your forehead is more relaxed than it was. Maybe your
• 8:16:17
  Speaker 13: face is more relaxed. I would say my entire face
• 8:16:23
  Speaker 13: is a lot more relaxed than it was. So we're
• 8:16:37
  Speaker 13: going to focus now on your shoulders again, just like before.
• 8:16:45
  Speaker 13: Just tell your shoulders. I mean you can do them
• 8:16:49
  Speaker 13: in the digity. You can do the right shoulder and
• 8:16:51
  Speaker 13: left shoulder. I just generally do both at the same time.
• 8:16:57
  Speaker 13: Just tell your shoulders as you've focus on them in
• 8:17:01
  Speaker 13: your mind, focus on how you feel. Maybe you can
• 8:17:07
  Speaker 13: see them in your mind's eye. Just tell your shoulders
• 8:17:18
  Speaker 13: to relax. It's as nice as they relax. But I
• 8:18:08
  Speaker 13: do notice, I mean, especially with my back, is the
• 8:18:16
  Speaker 13: connection between the different parts the back, the shoulders, the
• 8:18:22
  Speaker 13: neck being all connected and being such a large part
• 8:18:32
  Speaker 13: of your body. It's alwa's hard to separate them from
• 8:18:38
  Speaker 13: each other, and my lower back has started to relax
• 8:18:47
  Speaker 13: on its own.
• 8:18:53
  Speaker 19: Maybe I'm going too.
• 8:18:54
  Speaker 13: Slow and that could be an issue. Is we all
• 8:19:01
  Speaker 13: go at different speeds. And the idea at the beginning
• 8:19:07
  Speaker 13: of this recording was for you to be able to
• 8:19:10
  Speaker 13: just say to yourself, relax without focusing on any particular
• 8:19:26
  Speaker 13: part of your body. Because when you know that tearing
• 8:19:32
  Speaker 13: your hands to relax and your hand relax, you tell
• 8:19:44
  Speaker 13: your eyelids and your eyes, the muscles around your eyes
• 8:19:53
  Speaker 13: and your eyebrows to relax, relax. You tell the back
• 8:20:08
  Speaker 13: of your neck to relax, and it relaxes. You tell
• 8:20:27
  Speaker 13: your alpa back to relax, and it relaxes.
• 8:20:54
  Speaker 14: You tell your.
• 8:20:55
  Speaker 13: Shoulders to relax and they relaxed. And you told your
• 8:21:34
  Speaker 13: hands to relax, they relaxed and they continued to relax.
• 8:21:46
  Speaker 13: When you told your eyelids, the muscles around your eyes,
• 8:21:53
  Speaker 13: your eyebrows to relax, they relaxed and continued to relax.
• 8:22:11
  Speaker 13: When you told the back of your neck wocus on
• 8:22:15
  Speaker 13: the back of your neck and told it to relax,
• 8:22:25
  Speaker 13: it relaxed and continued to relax. When you told your
• 8:22:41
  Speaker 13: ulpa back to relax be relaxed and continued to relax.
• 8:23:01
  Speaker 13: As with your shoulders, you told your shoulders to relax,
• 8:23:07
  Speaker 13: and your shoulders relaxed and continued to relax.
• 8:23:25
  Speaker 19: And it's not just that, it's.
• 8:23:33
  Speaker 13: That the rest of your body has also been listening,
• 8:23:39
  Speaker 13: and that relaxation has been spreading. So from your eyes,
• 8:23:45
  Speaker 13: the relaxation spread to your forehead, around your face, into
• 8:23:53
  Speaker 13: your skin, into your jaw, into the front and sides
• 8:24:07
  Speaker 13: of your neck. I will way down your chest and stomach.
• 8:24:18
  Speaker 13: Your relaxed hands and shoulders meet up through your arms,
• 8:24:26
  Speaker 13: relaxing and full arms, your upper arms, elbows, your wrists,
• 8:24:38
  Speaker 13: letting go your lower back, your hips, but explaining, you'll
• 8:24:55
  Speaker 13: just start to relax and continue even m hm. Comfort
• 8:25:03
  Speaker 13: spreading through your legs, all the way down to your ankles,
• 8:25:18
  Speaker 13: the tops of your feet, the sides of your feet,
• 8:25:24
  Speaker 13: and the bottoms.
• 8:25:25
  Speaker 19: Of your feet, real lexing.
• 8:25:33
  Speaker 13: Into your toes, each toe re lexing, calm, loose, And
• 8:26:01
  Speaker 13: as your body relaxes more, your mind becomes slower, more peaceful,
• 8:26:26
  Speaker 13: to the point where if you choose to fall asleep,
• 8:26:39
  Speaker 13: you can easily do that easy drift away because there's
• 8:26:57
  Speaker 13: nothing going on in your mind. Your brains peaceful, your
• 8:27:13
  Speaker 13: body continues to relax. With that connection between your body relaxing,
• 8:27:48
  Speaker 13: the word you say to yourself relas means that you
• 8:28:02
  Speaker 13: don't need to focus on just one part. You can
• 8:28:09
  Speaker 13: just focus on your entire body, saying the powerful word
• 8:28:27
  Speaker 13: res And there's those familiar sensations of comfort spreading throughout
• 8:28:52
  Speaker 13: your body, loostening and co armen and heathing every part
• 8:29:09
  Speaker 13: of your body, feeding more relaxed.
• 8:29:33
  Speaker 19: So all we need to do from now on is just.
• 8:29:39
  Speaker 13: Telling yourself relax and the feeding completely out.
• 8:30:00
  Speaker 19: Oh come, So.
• 8:30:18
  Speaker 13: Starting now with number nineteen nineteen, eighteen, seventeen, sixteen fifty
• 8:31:43
  Speaker 13: fourteen thirty twel as yet.
• 8:36:59
  Speaker 22: Utat sco.
• 8:40:18
  Speaker 11: You do me? M m? Why said.
• 8:44:08
  Speaker 14: One?
• 8:44:14
  Speaker 13: So counted down from ten to one ten nine eight
• 8:44:34
  Speaker 13: seven six five four three two one. And maybe that
• 8:44:59
  Speaker 13: was a bit too cool in order to relax. Maybe
• 8:45:03
  Speaker 13: it's a too fast for you to notice the calming
• 8:45:09
  Speaker 13: of your body, maybe even a little bit of pressure there,
• 8:45:16
  Speaker 13: like you're count it down from ten to one. What
• 8:45:20
  Speaker 13: do you expect me to do?
• 8:45:21
  Speaker 14: Man?
• 8:45:22
  Speaker 13: Expect me to stick go with floppy just because you're
• 8:45:26
  Speaker 13: counting down two If you try it again, But this time.
• 8:45:36
  Speaker 13: I'll go this lower this time, and you focus on
• 8:45:43
  Speaker 13: the whole of your body before we focus on your legs.
• 8:45:50
  Speaker 13: Just notice how your body does start to feel more
• 8:45:59
  Speaker 13: relax with every number that I countdown ten, nine, eight, seven, six, five, four, three.
• 8:47:20
  Speaker 1: Two.
• 8:47:41
  Speaker 13: One. I just notice how how you feel, generally, how
• 8:47:58
  Speaker 13: your body feels. It's not necessarily even about yeah, counting
• 8:48:13
  Speaker 13: down from ten to one. It's that space that you have,
• 8:48:21
  Speaker 13: that body space between us being active physically or mentally
• 8:48:39
  Speaker 13: to just sitting or lying down, just being there, not
• 8:48:49
  Speaker 13: doing anything, not saying anything, not deeding to think about anything.
• 8:48:56
  Speaker 13: So it opens up a space, a bit of a space,
• 8:49:02
  Speaker 13: the gap. And the more I cam down from the
• 8:49:11
  Speaker 13: tent to one, the bigger that gap becomes. So there's
• 8:49:19
  Speaker 13: that gap of calmness, of comfort and relaxation. It's a
• 8:49:31
  Speaker 13: nice feeling, yeah, And it moves those stresses or discomforts
• 8:49:45
  Speaker 13: physically or emotionally, moves them away, m allows you.
• 8:50:00
  Speaker 9: To just.
• 8:50:04
  Speaker 13: Slow down. Someone to count again from ten down to one,
• 8:50:11
  Speaker 13: and notice that gap widening, the gap, And as it widens,
• 8:50:21
  Speaker 13: it's almost like the stress and attention falls into the gap.
• 8:50:41
  Speaker 13: It gives you that distance, that space. Now ten nine eight, seven, six, five,
• 8:51:48
  Speaker 13: four three two.
• 8:52:42
  Speaker 9: One.
• 8:52:54
  Speaker 13: And how did your body feel now? Can you notice
• 8:53:14
  Speaker 13: that you're feeling calmer? Are you feeling more relaxed as
• 8:53:52
  Speaker 13: we now focus on your legs, just your legs. You're
• 8:54:12
  Speaker 13: just going to start with focusing on your thighs. Of course,
• 8:54:32
  Speaker 13: it's not the most exciting thing to be doing, because
• 8:54:41
  Speaker 13: I'm sure like most of your body is not not
• 8:54:44
  Speaker 13: going on right now. Just focusing on the whole of
• 8:54:56
  Speaker 13: your thighs, the tops of your thighs, the sides of
• 8:55:03
  Speaker 13: your thighs, the bottoms of your thighs, your outer thighs,
• 8:55:10
  Speaker 13: and your inner thighs. Basically the whole of your thigh
• 8:55:15
  Speaker 13: that leads into your hip and it goes down to
• 8:55:24
  Speaker 13: your knee joints. Now, this is a big area. It's
• 8:55:38
  Speaker 13: a very heavy area. It's very strong, probably the strongest
• 8:55:44
  Speaker 13: muscles in your body or in your thighs. But I
• 8:55:58
  Speaker 13: don't think we perhaps will give enough attention to our thighs.
• 8:56:12
  Speaker 13: Perhaps we don't they acknowledge how important our thighs are
• 8:56:22
  Speaker 13: to our lives, how much they actually do for us
• 8:56:43
  Speaker 13: all through our lives. And it may seem to sound
• 8:56:53
  Speaker 13: really weird, but I think that all of our body parts,
• 8:57:02
  Speaker 13: especially our thighs, need some TLC, a bit of love shown,
• 8:57:11
  Speaker 13: a bit of acknowledgement, thank you gratitude for what our
• 8:57:29
  Speaker 13: thighs do for us. And I know this may sound
• 8:57:39
  Speaker 13: a bit strange, and maybe you think, why am I
• 8:57:45
  Speaker 13: surely how I should be able in the garden hugging
• 8:57:48
  Speaker 13: a tree or something. Oh, it's hard to set a microphone.
• 8:57:56
  Speaker 19: Up on a tree.
• 8:57:58
  Speaker 13: That's why I'm doing this indoors. Was I would be
• 8:58:00
  Speaker 13: outside hugging a tree. Now I can't see the television
• 8:58:04
  Speaker 13: from the tree. If you move down to your knees,
• 8:58:14
  Speaker 13: you gain such an important part. And I think we
• 8:58:22
  Speaker 13: don't necessarily I'll speak for myself here, I don't necessarily
• 8:58:30
  Speaker 13: appreciate all that my knees do for me until I
• 8:58:37
  Speaker 13: have a problem with my knee. It's occasionally if I
• 8:58:41
  Speaker 13: either maybe i'll bash it or it's aching for some reason.
• 8:58:48
  Speaker 13: It's then that I realize.
• 8:58:51
  Speaker 19: How much it does.
• 8:58:54
  Speaker 13: You know, the benefit of being able to use my
• 8:58:58
  Speaker 13: legs without any kind of physical discomfort is a beautiful
• 8:59:07
  Speaker 13: thing that's possibly not appreciated until it's temporarily removed. You
• 8:59:17
  Speaker 13: know that's comfort, But as you focus on your knees.
• 8:59:26
  Speaker 13: Regardless of how your knees feel, you can have that
• 8:59:32
  Speaker 13: sense of gratitude and love to your needs for all
• 8:59:38
  Speaker 13: that they do for you. You can still have that
• 8:59:50
  Speaker 13: attention on your thighs. Maybe notice how your thighs feel.
• 8:59:58
  Speaker 13: Maybe you've noticed that they are relaxing more deeply as
• 9:00:16
  Speaker 13: you focus now on the bottoms of your legs, your shins,
• 9:00:22
  Speaker 13: and your calf muscles, the bones between your knees and
• 9:00:28
  Speaker 13: your feet incorporates, and of course your ankles so important.
• 9:00:41
  Speaker 13: Can anyone that's had even like the slightest sprain of
• 9:00:46
  Speaker 13: an ankle, who knows how how much we take Our
• 9:00:53
  Speaker 13: ankles are granted, and it's kind of strange in a
• 9:01:02
  Speaker 13: way when you think that. You know, logically, our wrists
• 9:01:08
  Speaker 13: are a lot thinner than the rest of our arms,
• 9:01:12
  Speaker 13: which is okay, it doesn't I can't see any problem
• 9:01:15
  Speaker 13: with that because we're just picking stuff up by our
• 9:01:20
  Speaker 13: ankles so much thinner than the rest of our legs.
• 9:01:33
  Speaker 13: And from a physics perspective or logical even it doesn't
• 9:01:37
  Speaker 13: really make sense that all this weight would ultimately be
• 9:01:44
  Speaker 13: resting on your ankles then leading to your feet that
• 9:01:55
  Speaker 13: thin area, thin bone. Yeah, it does so much great work.
• 9:02:06
  Speaker 13: Supports us, supports our body for a lifetime, helps us
• 9:02:16
  Speaker 13: to balance, It helps you to get around and be mobile.
• 9:02:32
  Speaker 13: And there's the calf muscles. Of course, when I was younger,
• 9:02:40
  Speaker 13: I couldn't see the point in calf muscles. Didn't seem
• 9:02:43
  Speaker 13: to do anything. Okay, if I walked around on tiptoes,
• 9:02:49
  Speaker 13: then my calf muscles get some work. But of course
• 9:02:53
  Speaker 13: that's not true. The calf muscles are being used whenever
• 9:02:57
  Speaker 13: we use our legs, and your shins there to protect
• 9:03:11
  Speaker 13: your lower legs, shaped in a way almost as a
• 9:03:20
  Speaker 13: protector with the bone leading of course to your ankles.
• 9:03:36
  Speaker 19: And your feet.
• 9:03:41
  Speaker 13: We're not going to focus on your feet. We're just
• 9:03:43
  Speaker 13: going to focus on the legs. And I realize, and
• 9:03:49
  Speaker 13: now that I've mentioned your feet, it probably focuses on
• 9:03:54
  Speaker 13: them anyway, So maybe I should focus on your feet
• 9:03:57
  Speaker 13: a little bit. You can have them in your awareness
• 9:04:05
  Speaker 13: the same as you have your thighs in your awareness.
• 9:04:10
  Speaker 13: Even though we haven't been focusing on your thighs for
• 9:04:13
  Speaker 13: a few minutes and we're focusing on your ankles, there's
• 9:04:24
  Speaker 13: still that sensation of comfort in your thighs, and there's
• 9:04:40
  Speaker 13: that movement of energy because the thighs hold lots of
• 9:04:49
  Speaker 13: different sensations. Of course, there's the muscles, the big strong
• 9:04:55
  Speaker 13: muscles that we have in our thighs, but the skin
• 9:05:09
  Speaker 13: on the outside of the thighs, as in the outside
• 9:05:14
  Speaker 13: of all of our body, can be very sensitive, sensitive
• 9:05:23
  Speaker 13: to the touch, sensitive to temperature, and inside your thighs
• 9:05:39
  Speaker 13: the bones, there's the muscle, there's the blood, vessels, the
• 9:05:44
  Speaker 13: arch trees, to all this stuff that's inside your thighs.
• 9:05:54
  Speaker 13: I guess sometimes it'd be nice if you could actually
• 9:05:57
  Speaker 13: put your fingers inside your thighs and a message, so
• 9:06:05
  Speaker 13: you can message on the outside, of course, but to
• 9:06:08
  Speaker 13: be able to get deep into the muscles, to be
• 9:06:12
  Speaker 13: able to just message inside your thighs, message in the
• 9:06:17
  Speaker 13: bones of your leg, massage in or the veins, and
• 9:06:26
  Speaker 13: just gently healing your thighs.
• 9:06:35
  Speaker 19: And you can move down.
• 9:06:38
  Speaker 13: Message and inside your knees, just message in those bones,
• 9:06:44
  Speaker 13: but with healing fingertips spreading the healing.
• 9:06:50
  Speaker 19: Energy deep into the choice of your knees.
• 9:07:00
  Speaker 13: Of course, there's the back of your you me and
• 9:07:04
  Speaker 13: the inside crease where your need is. It's a really
• 9:07:10
  Speaker 13: sensitive area, really feels very nice when you stroke it.
• 9:07:17
  Speaker 13: That might be because it's an area that's not really
• 9:07:21
  Speaker 13: touched very often. It's almost like a hidden plant. That
• 9:07:27
  Speaker 13: crease in your legs, it's almost like a part that
• 9:07:36
  Speaker 13: has a sensitivity, which is a little bit different. Of course,
• 9:07:47
  Speaker 13: it's protected by your legs, so you can imagine putting
• 9:07:59
  Speaker 13: a thing listen too, that crease on your legs, fold
• 9:08:09
  Speaker 13: them between your legs. You can just message with your fingertips,
• 9:08:14
  Speaker 13: letting your fingertips going inside, massage in the muscle tissue.
• 9:08:25
  Speaker 13: You can of course feel the bones of your knees
• 9:08:31
  Speaker 13: heading through your fingertips, and then as you go down
• 9:08:44
  Speaker 13: to your calf muscles, and that's the part I'd like
• 9:08:47
  Speaker 13: to be able to really put my fingertips deep inside
• 9:08:53
  Speaker 13: my calf muscles and massage in every single tissue of
• 9:09:01
  Speaker 13: that muscle, healing every part. And then doing the same
• 9:09:12
  Speaker 13: for my shins, massage and gently stroking the bones, gently
• 9:09:22
  Speaker 13: stroking them, healing their loving way, because they deserve to
• 9:09:28
  Speaker 13: be treated. There's the precious bones.
• 9:09:34
  Speaker 19: That they are.
• 9:09:36
  Speaker 13: Our legs are so precious as in all the other
• 9:09:39
  Speaker 13: parts of our body. They're more precious of mutual on
• 9:09:47
  Speaker 13: the planet. When you start to think about the legs.
• 9:10:04
  Speaker 13: In this way, you can change your perspective. In my
• 9:10:15
  Speaker 13: sound pick, it's silly to start with the idea of
• 9:10:23
  Speaker 13: having love your legs, showing appreciation for your advice, wanting
• 9:10:34
  Speaker 13: to be able to put your hands in your thighs,
• 9:10:40
  Speaker 13: the message the muscles and the bones, and to get
• 9:10:46
  Speaker 13: your fingers deep in there, releasing all at tension, just
• 9:10:55
  Speaker 13: to show how much you care about your legs.
• 9:11:04
  Speaker 19: M you care for what your legs do for you.
• 9:11:10
  Speaker 13: Regularly, your knees, your calves, your ankles, the strength of
• 9:11:22
  Speaker 13: your ankles, considering how then they are compared to the
• 9:11:30
  Speaker 13: rest of your legs, especially your eyes. Yet this so strong,
• 9:11:39
  Speaker 13: so flexible, absolutely amazing things. Your ankles are truly a
• 9:11:54
  Speaker 13: gift because of what they do for you, supporting all
• 9:12:05
  Speaker 13: that weight, regardless that how what weight you are, even
• 9:12:12
  Speaker 13: if you're only eight stone, there's still a lot of
• 9:12:16
  Speaker 13: weight in these little ankles. Now I'm a lot heavier
• 9:12:23
  Speaker 13: than eat stone, double that. Yet my ankles support my
• 9:12:33
  Speaker 13: body all the time.
• 9:12:39
  Speaker 19: Whether they do give off.
• 9:12:41
  Speaker 13: A side of relief when I sit down, that's a fact.
• 9:12:46
  Speaker 13: My whole licks to my feet, feet also go round
• 9:12:55
  Speaker 13: my toes clap. I'm so happy your legs really are amazing,
• 9:13:25
  Speaker 13: and I have to talk about talking about your legs
• 9:13:29
  Speaker 13: is probably possibly one of the most things, the most
• 9:13:35
  Speaker 13: bulling things you've ever heard anyone say. Possibly, there, bull
• 9:13:43
  Speaker 13: You're not. Everything I said is true. The legs are amazing.
• 9:14:00
  Speaker 13: Your leis deserve not just respect, They deserve to relax deeply.
• 9:14:20
  Speaker 13: They deserve to take some time out of the day.
• 9:14:26
  Speaker 13: They just lecker completely. Relis really can relax. And because
• 9:15:02
  Speaker 13: the legs are so such a nice, you know, very
• 9:15:06
  Speaker 13: important part of your body and your election legs, the
• 9:15:12
  Speaker 13: rest of your body also naturally follows in that journey
• 9:15:24
  Speaker 13: of comfort. I can feel it in my hips. My
• 9:15:36
  Speaker 13: hips feel really loose, and also my.
• 9:15:42
  Speaker 19: Lawyer back as well. My lower back really.
• 9:15:47
  Speaker 13: Feels it feels stretched, even though I'm just sitting in
• 9:15:52
  Speaker 13: a chair and there's nice stretching as far as I'm
• 9:15:58
  Speaker 13: aware that I'm doing.
• 9:16:00
  Speaker 19: It's almost as if the muscles are just relaxed so
• 9:16:03
  Speaker 19: much that there is.
• 9:16:05
  Speaker 13: A natural stretch. This the tension has reduced a lot.
• 9:16:30
  Speaker 19: I'm now going to count down from ten downs to one.
• 9:16:37
  Speaker 13: And you can continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five, four, three,
• 9:17:20
  Speaker 13: joo one really, So I'm just gonna countdown from five
• 9:17:42
  Speaker 13: down to one, and as a countdown, if you just
• 9:17:47
  Speaker 13: focus on the numbers, just the numbers counting down, and
• 9:17:55
  Speaker 13: notice how you feel in this moment as you hear
• 9:18:04
  Speaker 13: the numbers counting down, knowing that those numbers counting down
• 9:18:12
  Speaker 13: represents you feeling calmer, not just in your body, but
• 9:18:22
  Speaker 13: also relaxing your mind. I'll just notice how you feel.
• 9:18:31
  Speaker 13: There's nothing to do, there's nothing to say, there's nothing
• 9:18:37
  Speaker 13: to think about. Starting weird number five, four three two one.
• 9:19:30
  Speaker 13: How did you notice the gradual letting go, let the
• 9:19:42
  Speaker 13: tension in your body? You may also begin to notice
• 9:19:49
  Speaker 13: and be aware of how your mind is starting to
• 9:19:58
  Speaker 13: slow down. This is just a natural thing that happens.
• 9:20:07
  Speaker 13: It's not really a special procedure. It's just natural. Because
• 9:20:12
  Speaker 13: it's your body relaxes, your mind also starts to relax,
• 9:20:20
  Speaker 13: and the more your mind relaxes, the more your body relaxes.
• 9:20:24
  Speaker 13: It's just a continuous circle of relaxation. And it's that
• 9:20:35
  Speaker 13: calmness that comes from relative quietness.
• 9:20:42
  Speaker 23: You know, even even if this background sounds either your
• 9:20:47
  Speaker 23: side online, it's still going to be quite calm.
• 9:20:55
  Speaker 13: You know, you haven't got the television on. There's no
• 9:20:58
  Speaker 13: music in the background unless you're listening to the recorded
• 9:21:03
  Speaker 13: with music.
• 9:21:03
  Speaker 19: Of course, you're very likely not going to be sitting
• 9:21:10
  Speaker 19: in a room with other people.
• 9:21:13
  Speaker 13: Of course you might be, but generally it's more idea.
• 9:21:17
  Speaker 24: If you can do this on your own, so no distractions,
• 9:21:29
  Speaker 24: and when you stop.
• 9:21:30
  Speaker 13: Thinking about stuff, relaxation automatically rises. The sense of comfort
• 9:21:47
  Speaker 13: starts to grow, and without trying to build it up
• 9:21:56
  Speaker 13: into something fantastical, something magical, this is just a natural process,
• 9:22:11
  Speaker 13: something that's easy to accomplish. In fact, it's almost you know,
• 9:22:21
  Speaker 13: the sense of relaxing completely happens really when you put
• 9:22:28
  Speaker 13: no effort into it. It's not something that you can
• 9:22:32
  Speaker 13: really force. It's something that happens naturally. And parts of
• 9:22:44
  Speaker 13: the process of this recording and others is simply two
• 9:22:56
  Speaker 13: allow you to take get advantage of this space, this time,
• 9:23:10
  Speaker 13: to just let go, to just be here, to be
• 9:23:21
  Speaker 13: in tune with how you feel, yet with the intention
• 9:23:37
  Speaker 13: kind of wanting to relax deeply and maybe even to
• 9:23:48
  Speaker 13: fall asleep, depending on what it is that you wish
• 9:23:54
  Speaker 13: for yourself in this moment. As we know, relaxing is
• 9:24:11
  Speaker 13: the majority of the process of fallen asleep. The actually
• 9:24:16
  Speaker 13: falling asleep part is a tiny.
• 9:24:19
  Speaker 11: Bit at the end.
• 9:24:23
  Speaker 13: The deeper relaxed you become, the easier you find yourself drifting.
• 9:24:48
  Speaker 13: You can also let you choose stay focused on my
• 9:24:54
  Speaker 13: voice and really ensure the process, gradually relaxing each muscle.
• 9:25:28
  Speaker 19: In your body.
• 9:25:34
  Speaker 13: Endlessly and just observing the sensation.
• 9:25:55
  Speaker 19: I'm letting go.
• 9:26:02
  Speaker 13: Completely this time.
• 9:26:10
  Speaker 19: Count from six thount one, and you.
• 9:26:18
  Speaker 13: Can notice your mind calming down more with each number.
• 9:26:30
  Speaker 19: Do you hear me say, naturally thin arm and slow,
• 9:26:47
  Speaker 19: peaceful six five.
• 9:27:40
  Speaker 2: W W.
• 9:29:41
  Speaker 13: Be aware.
• 9:29:45
  Speaker 19: How you might to suit it right down, sinking deeply
• 9:30:00
  Speaker 19: into that station. And as you focus on your mind,
• 9:30:21
  Speaker 19: may notice that there's some thoughts still there, maybe some
• 9:30:31
  Speaker 19: stolen thoughts that for some reason perhaps need your attentions.
• 9:30:47
  Speaker 11: What you can do is.
• 9:30:54
  Speaker 19: Send love to those thoughts.
• 9:31:00
  Speaker 13: And call those thoughts.
• 9:31:06
  Speaker 11: With love.
• 9:31:08
  Speaker 13: I do pettals from a flower, just sprint over them, pettles.
• 9:31:15
  Speaker 19: Feel of love towards those thoughts, to let those stoughts.
• 9:31:22
  Speaker 11: Know that.
• 9:31:25
  Speaker 19: Not abandon the number, you just need them to be quiet,
• 9:31:34
  Speaker 19: to just calm down, slow down, wiets down.
• 9:31:46
  Speaker 11: And now.
• 9:31:54
  Speaker 13: So as you focus on those the meaning thoughts.
• 9:31:59
  Speaker 19: As the countdown, this time from seven down to one,
• 9:32:04
  Speaker 19: each number just to mentione sprinkling those flower petals of love, kindness, gratitude.
• 9:32:24
  Speaker 19: I heard those thoughts which will allow them to just
• 9:32:33
  Speaker 19: not away relax deeply. Did they number? Those thoughts will
• 9:32:49
  Speaker 19: become more and more relaxed. Starting the number seven, six
• 9:33:57
  Speaker 19: four assassas, what's it now?
• 9:35:37
  Speaker 11: Let's is now right? What do you think?
• 9:35:48
  Speaker 19: Are you body? This on your hands? It is the
• 9:36:11
  Speaker 19: more ex your hands are, the more as the body
• 9:36:18
  Speaker 19: and my love.
• 9:36:34
  Speaker 7: This you think it's on your.
• 9:36:38
  Speaker 19: Hands, your things. There's nothing you needed to do. It's
• 9:36:49
  Speaker 19: no clinching this dancing the things that mm hmm, it's
• 9:37:03
  Speaker 19: just going to see.
• 9:37:06
  Speaker 11: To sin.
• 9:37:08
  Speaker 19: On my hands.
• 9:37:15
  Speaker 11: I wanted to see.
• 9:37:32
  Speaker 19: The hands to my hands fill my mind hears.
• 9:37:54
  Speaker 11: The body see hey, oh.
• 9:38:13
  Speaker 19: Latists do.
• 9:38:48
  Speaker 11: Let's see.
• 9:38:53
  Speaker 19: And start.
• 9:39:03
  Speaker 11: The speed.
• 9:39:14
  Speaker 19: That relaxation.
• 9:39:35
  Speaker 11: No eight do set me spiking its you my things
• 9:40:10
  Speaker 11: going m.
• 9:40:23
  Speaker 19: Pachno di.
• 9:40:31
  Speaker 11: No do I no what dost do muchtimate thing.
• 9:40:51
  Speaker 18: Smote I'm not m
• 9:45:12
  Speaker 11: I h