Latest / Deep Sleep Whisper Hypnosis (Jason Newland) / (no music) (10 hours) Whisper Saturday | LMBYTS #1402 | Jason Newland | 2nd August 2025

Transcript

(no music) (10 hours) Whisper Saturday | LMBYTS #1402 | Jason Newland | 2nd August 2025 · Deep Sleep Whisper Hypnosis (Jason Newland)

• 0:01
  Speaker 1: Hello, and welcome to jasondew Land dot com. My name's
• 0:10
  Speaker 1: Jason new Land. Please only listen when you can safely
• 0:20
  Speaker 1: close your eyes. This is Whisper Saturday Saturday. For some
• 0:34
  Speaker 1: reason I've done was it Wednesday, Thursday, Friday Saturday for whisper?
• 0:46
  Speaker 1: Let me boy? The sleeps in a row thirst thing
• 0:53
  Speaker 1: in the morning when I wake up, and I don't
• 0:58
  Speaker 1: know why at doorn no way. Hopefully the microphone is
• 1:12
  Speaker 1: picking up my not so loud voice. Eh, I hope. Eh.
• 1:31
  Speaker 1: It's a bit of an early start, but I did
• 1:35
  Speaker 1: go to bed particularly early last night. So I went
• 1:42
  Speaker 1: to bed at about seven o'clock in the evening. It's about
• 1:51
  Speaker 1: two thirty hour in the morning, so technically i've had
• 1:58
  Speaker 1: seven hours was it seven eight nineteen eleven? One to
• 2:05
  Speaker 1: seven and a half hours sleep? I visited Uncle Sausages
• 2:15
  Speaker 1: yesterday and I wasn't gonna It's not that I didn't
• 2:28
  Speaker 1: want to well, I didn't know. It's a weird one.
• 2:32
  Speaker 1: I don't want to visit him. Of course I do
• 2:37
  Speaker 1: want to visit him, but I don't know at the
• 2:40
  Speaker 1: same time, just because it's it's it's very difficult, but
• 2:52
  Speaker 1: his other visitors is only two of us. She contacted
• 2:58
  Speaker 1: me yesterday and said that she wasn't able to go
• 3:05
  Speaker 1: due to grand kids. There's some changes in a in
• 3:10
  Speaker 1: a day routine. So I said, don't worry, I'll go
• 3:15
  Speaker 1: up and see him. So I did went up yesterday,
• 3:25
  Speaker 1: got there about half three in the afternoon. I got
• 3:32
  Speaker 1: a taxi there. It was raining, proper raining, like really raining.
• 3:49
  Speaker 2: You know what.
• 3:54
  Speaker 1: I don't think I put my body home, no, oh no,
• 4:05
  Speaker 1: So I took my brodey with me. I tried to
• 4:09
  Speaker 1: open it from the front door of the building where
• 4:14
  Speaker 1: I live to the taxi. Now I got wetter trying
• 4:21
  Speaker 1: to open the body and in trying to close it
• 4:27
  Speaker 1: as I tried. You know, as I opened the taxi door,
• 4:34
  Speaker 1: I'd have got less way if I just walked straight over,
• 4:37
  Speaker 1: because it was on four footsteps. Probably, I mean, it's
• 4:47
  Speaker 1: not something that I'm gonna agree great forever. It wasn't that,
• 4:52
  Speaker 1: it wasn't quite that deep baby, But thinking about it,
• 4:58
  Speaker 1: everybody would have been easy to just still take the
• 5:04
  Speaker 1: probably in case I needed to stand outside and wait
• 5:09
  Speaker 1: for a taxi on the way back. However, it's quite
• 5:26
  Speaker 1: weird because again and I hear a voice in the well,
• 5:33
  Speaker 1: it's it's the driver and he says, hi, Hi Jason.
• 5:39
  Speaker 1: So no, no, I've not looked at him yet because
• 5:42
  Speaker 1: I'm I'm I'm backing into the into the taxi. I'm
• 5:50
  Speaker 1: just thinking it's nice and he's being pleasant considering what's
• 5:54
  Speaker 1: heading towards him, my big fat bomb. And I settled
• 6:01
  Speaker 1: in and he said, just checking. Your going to the
• 6:09
  Speaker 1: to see uncle sausages in a nursing home. I said yeah,
• 6:13
  Speaker 1: and I turn around and it's this was his name.
• 6:18
  Speaker 1: He was my regular taxi driver when I was first
• 6:23
  Speaker 1: started going up to the hospital. When I was up there,
• 6:29
  Speaker 1: every single day, getting taxis there and back cost me
• 6:36
  Speaker 1: about five hundred pound and not not a day because
• 6:43
  Speaker 1: that would be expensive. But he was one of the
• 6:47
  Speaker 1: regular drivers, so I kind of got to know him
• 6:49
  Speaker 1: a bit. And then a few weeks ago I started
• 6:57
  Speaker 1: mainly traveling by bar us, so I didn't see any
• 7:07
  Speaker 1: more drivers, And yesterday was the first time that I
• 7:14
  Speaker 1: traveled by taxi for I don't remember how long it's been.
• 7:32
  Speaker 1: It's not a long time, but it might be a
• 7:35
  Speaker 1: couple of weeks because I wasn't able to go out
• 7:39
  Speaker 1: for a week due to COVID and then I visited
• 7:47
  Speaker 1: uncle sausages on Thursday. So I swim in hospital the
• 7:52
  Speaker 1: previous Wednesday, and then I was ill on a Wednesday
• 7:57
  Speaker 1: and Thursday. Did the COVID on a Friday, and then
• 8:03
  Speaker 1: I was clear. Didn't have a COVID test this Thursday
• 8:09
  Speaker 1: just gone, was clear, and I went out to visit
• 8:12
  Speaker 1: Uncle's hostages. Then when I became yesterday, that's it. Yeah,
• 8:23
  Speaker 1: so I'm sitting there. I don't really know what to
• 8:29
  Speaker 1: do when I'm there. It didn't seem the right time
• 8:39
  Speaker 1: to show off my new juggling skills. You know, it's
• 8:46
  Speaker 1: pretty I don't know. I was talking to him, updating
• 8:51
  Speaker 1: him on.
• 8:53
  Speaker 3: The locals.
• 8:56
  Speaker 1: There's not a lot going on. It's just the same
• 9:00
  Speaker 1: same people making the same noise, really and keep hearing
• 9:14
  Speaker 1: the same sentence, you know, not from him, but the hearing.
• 9:23
  Speaker 1: The hearing is the last thing to go. I'm like, okay,
• 9:28
  Speaker 1: I wonder if he could communicate, what would he say
• 9:32
  Speaker 1: to me? And I wonder, if you know, I've had
• 9:44
  Speaker 1: a few little scenarios. One would possibly be him saying,
• 9:50
  Speaker 1: will you please shut up leave me alone?
• 9:58
  Speaker 3: I don't know.
• 10:01
  Speaker 1: Another please stop sitting on my leg, Please stop farting.
• 10:12
  Speaker 1: There could be lots of things that he might be
• 10:14
  Speaker 1: trying to say to me, where's my bloody drinks? That's
• 10:24
  Speaker 1: the last thing he said to me Wednesday evening, because
• 10:29
  Speaker 1: I went visited him. He was asleep in hospital, so
• 10:33
  Speaker 1: I didn't he look like a little baby just needed
• 10:37
  Speaker 1: a teddy bear. He looks so comfortable, cool, cold, up asleep,
• 10:45
  Speaker 1: And I didn't disturb him because personally, a couple of
• 10:51
  Speaker 1: days earlier he told me that all he wanted was
• 10:54
  Speaker 1: to go to sleep. See he said he hadn't slept
• 10:57
  Speaker 1: properly for the last five weeks, So I didn't want
• 11:05
  Speaker 1: to disturb him. He looks so peaceful. Just I'm in
• 11:09
  Speaker 1: a good sleep. Plus I didn't feel very well. I
• 11:17
  Speaker 1: just kind of came on on the way to the
• 11:21
  Speaker 1: laspital and I was like wow, So I just I
• 11:25
  Speaker 1: took that opportunity to leave. I left a package that
• 11:32
  Speaker 1: his friend had delivered I had had sent to me.
• 11:39
  Speaker 1: His friend lives in another country, so I delivered that
• 11:43
  Speaker 1: stuck on the table. It's just a newspaper in the
• 11:47
  Speaker 1: packet is uh sweets? So of course Sausages phoned me
• 11:54
  Speaker 1: up in the evening. Where were you? He didn't shout,
• 12:00
  Speaker 1: but he was like, what do you mean, why didn't
• 12:04
  Speaker 1: you come today? I said, I did come today, but
• 12:08
  Speaker 1: he was asleep. Why didn't you wake me up? But
• 12:14
  Speaker 1: I just before you wanted to sleep? He said, where's
• 12:18
  Speaker 1: my drinks? I think that's what I've been to him.
• 12:25
  Speaker 1: I come and visit and then I go and get stuff.
• 12:28
  Speaker 1: I'm like a like a little uber eats I suppose
• 12:32
  Speaker 1: for him, and that's kind of been my role for
• 12:38
  Speaker 1: the last month and a half. So I get there,
• 12:46
  Speaker 1: have a chair, have a catch up, you know, that's
• 12:48
  Speaker 1: how it's been in hospital. And then he starts talking about, well,
• 12:55
  Speaker 1: what should we get? Then he went for a little
• 13:00
  Speaker 1: where he liked to eat in their sausage roll pasty
• 13:04
  Speaker 1: things in Costa and in the early days, which sounds
• 13:14
  Speaker 1: weird consider it's been six weeks, but in the early
• 13:19
  Speaker 1: days we used to walk down there together, go and
• 13:23
  Speaker 1: sit outside have a chat. I still remember that first Saturday.
• 13:32
  Speaker 1: So you went in there on a Friday, ten thirty,
• 13:37
  Speaker 1: We left here and I think I came back about
• 13:42
  Speaker 1: three thirty in the morning. So there the next day
• 13:47
  Speaker 1: on a Saturday, and in the afternoon, and at this
• 13:58
  Speaker 1: point he'd already been. They diagnosed him with what was
• 14:03
  Speaker 1: wrong with him, didn't give him a prognosis at that point,
• 14:07
  Speaker 1: but they told him what it was because they'd done
• 14:10
  Speaker 1: a scan and everything. And we were downstairs. I'm not
• 14:22
  Speaker 1: sure if we had drinks. We were just sitting in
• 14:26
  Speaker 1: the sun, yeah, because there was That was a Saturday,
• 14:37
  Speaker 1: and on one of these desk table things and Uncle
• 14:48
  Speaker 1: Sausages started talking about making arrangements and things like that.
• 14:54
  Speaker 1: I was like, oh, shut up, mate, what are you
• 14:57
  Speaker 1: talking about because he started being practical and then he
• 15:06
  Speaker 1: was saying, oh, we can fight this, and I said yeah,
• 15:10
  Speaker 1: And so it was a little bit emotional. The next
• 15:15
  Speaker 1: day where it was outside again. This time we were
• 15:19
  Speaker 1: near this bit of water which is in hospital grounds,
• 15:27
  Speaker 1: and a duck started pecking me. Winnie. Now, I thought
• 15:32
  Speaker 1: it was finny to start with, just because you know, generally,
• 15:37
  Speaker 1: if I'm sitting somewhere and I feel something, you know,
• 15:43
  Speaker 1: something starts pulling on my clothing or anything. It's was
• 15:47
  Speaker 1: always finny, even though I didn't have Finni with me.
• 15:55
  Speaker 1: It's just a natural reaction, like what you're doing. What
• 15:58
  Speaker 1: you're doing, mate. I looked down and it's this duck
• 16:00
  Speaker 1: staring at me, pecking away at me Becker. Oh dear,
• 16:09
  Speaker 1: I don't know why that made me laugh, beckon at
• 16:12
  Speaker 1: me Becker Becker. Anyway, it seems like a really long
• 16:31
  Speaker 1: time because he used to come out. He went from
• 16:39
  Speaker 1: coming outside with me to still walking down with me
• 16:45
  Speaker 1: but sitting in costa, to just sending me down to
• 16:55
  Speaker 1: get stuff. I remember there's one point one day, it
• 17:09
  Speaker 1: was a couple of weeks in and he said he
• 17:20
  Speaker 1: wanted to come home. I said, well, in that case,
• 17:26
  Speaker 1: let's not take the lift anymore. Let's go down the stairs.
• 17:31
  Speaker 1: Cause he was on the second floor. No, he was
• 17:33
  Speaker 1: on the first floor. I said, let's go down the stairs.
• 17:38
  Speaker 1: He said, if you're going to be traveling home, if
• 17:40
  Speaker 1: you're going to go home, you can have to go
• 17:42
  Speaker 1: up and down them stairs. And he said, okay. It
• 17:49
  Speaker 1: was fine. He was a little bit unsteady on his
• 17:56
  Speaker 1: feet anyway. But I think a lot to do that
• 18:02
  Speaker 1: can be, you know, when you're wearing your pajamas or
• 18:07
  Speaker 1: wearing it like a hospital gown, being in public, because
• 18:14
  Speaker 1: even though you're in hospital, it feels like it feels
• 18:19
  Speaker 1: like being in a public street. Really. In fact, if anything,
• 18:25
  Speaker 1: it's a lot busier than a normal public street unless
• 18:29
  Speaker 1: you're in Oxford Street or somewhere really busy. There are
• 18:33
  Speaker 1: thousands of people just continuously trafficking. It's not the right words,
• 18:42
  Speaker 1: but just traveling through thousands of people. I mean to me,
• 18:52
  Speaker 1: that makes me more invisible and anonymous. I just would
• 19:01
  Speaker 1: generally not think that anyone had noticed me anyway. Really,
• 19:07
  Speaker 1: these days, I think my noticeability levels have dropped somewhat.
• 19:23
  Speaker 1: I think it's just an age thing. It's natural, kind
• 19:29
  Speaker 1: of blending with the with the wall paint. I think
• 19:48
  Speaker 1: after seeing him yesterday, it's two days in a row.
• 19:56
  Speaker 1: It's been a shock to me, to be honest, it
• 19:58
  Speaker 1: has because it wasn't like that when I last saw
• 20:01
  Speaker 1: him a week ago. And it's yeah, it's night and day.
• 20:15
  Speaker 1: It's like completely different, and it what's weird about it
• 20:24
  Speaker 1: is he didn't believe he was ill because he felt fine,
• 20:32
  Speaker 1: apart from an upset stomach, which he blamed on having
• 20:41
  Speaker 1: caught a bug or something for an hospital, which is
• 20:45
  Speaker 1: highly likely. You know, that is a likely situation, but
• 20:51
  Speaker 1: it wasn't true, you know, that was a symptom of
• 20:54
  Speaker 1: his condition. And I started to think, maybe they've got
• 21:04
  Speaker 1: it wrong, because Okay, he is still yellow, but he's
• 21:16
  Speaker 1: you know, I don't know. It just seemed I don't
• 21:26
  Speaker 1: know what I'm trying to say. Maybe I was hoping
• 21:29
  Speaker 1: they'd got it wrong that you know, A really good
• 21:36
  Speaker 1: scenario would be that they realized it made a mistake
• 21:42
  Speaker 1: and he all he needed was a simple ob which
• 21:47
  Speaker 1: cleared his system out so it could be going a
• 21:50
  Speaker 1: normal color again. Because he used to be it was
• 21:55
  Speaker 1: always very pale. But like me, although I'm not pale,
• 22:01
  Speaker 1: i'm pink. The rest of my body's pale apart from
• 22:07
  Speaker 1: my arms. My forearms are brown because I'm out in
• 22:10
  Speaker 1: the sun a lot, with viny and stuff. But my
• 22:17
  Speaker 1: face is pink and my feet. Basically, my whole body
• 22:25
  Speaker 1: is the same color as my feet, just white like pale,
• 22:33
  Speaker 1: but with a pink face. It's very strange. Trust me,
• 22:37
  Speaker 1: if you see me, you don't want to see me naked.
• 22:41
  Speaker 1: I think it's agreed upon. That's probably not the first
• 22:47
  Speaker 1: thing you notice. Okay, let's move on from there. Please, please, please,
• 22:57
  Speaker 1: And yeah, I prefer not to see him. I was,
• 23:15
  Speaker 1: I was there yesterday. I was just sitting down and
• 23:25
  Speaker 1: suddenly income in the room bursts This man. What made
• 23:32
  Speaker 1: me jump, and there was the husband of where it
• 23:37
  Speaker 1: was his uncle sausages friend, like you know they're married.
• 23:44
  Speaker 1: Like the ones that said they weren't coming, there was
• 23:49
  Speaker 1: a change and they decided to come up and pop
• 23:55
  Speaker 1: up and see uncle sausages and then I don't pick
• 24:00
  Speaker 1: up their grandkids. I was like, well, blimey made me jump.
• 24:09
  Speaker 1: I think I was kind of deep in thought. Hard
• 24:14
  Speaker 1: to believe, but I do sometimes think it's a rare,
• 24:19
  Speaker 1: rare occurrence. I gave it go once and I thought
• 24:25
  Speaker 1: maybe I'll try this again one day, and I did yesterday.
• 24:30
  Speaker 1: It was that day.
• 24:38
  Speaker 4: Yeah.
• 24:39
  Speaker 1: Man, Yeah, it made me jump. But the good thing
• 24:48
  Speaker 1: about it is I gotta lift time, which was andy
• 24:55
  Speaker 1: because it cost me sixteen pounds to get there in
• 25:00
  Speaker 1: a taxi and I was going to get taxi backs.
• 25:07
  Speaker 1: Made while two reasons, mainly because it was quite late
• 25:10
  Speaker 1: in the day and it's going to take me quite
• 25:15
  Speaker 1: a while to walk it. Plus it was raining, so
• 25:19
  Speaker 1: it wasn't a good idea to be walking out in
• 25:22
  Speaker 1: the rain. I just get where, what's the point so
• 25:31
  Speaker 1: it would be unnecessary dampness. We came back and what's
• 25:42
  Speaker 1: her name's husband wanted to have a look at the
• 25:45
  Speaker 1: flat because he was going to clear it out of himself,
• 25:50
  Speaker 1: because the council have asked us to clear it ours it. No,
• 25:54
  Speaker 1: I said, it's not. It's no one's job to clean
• 25:58
  Speaker 1: it out other than the council. Uncle Sausages has no family,
• 26:05
  Speaker 1: he hasn't got anyone that has to do anything like that.
• 26:09
  Speaker 1: And besides, I've backed up so much of his stuff
• 26:14
  Speaker 1: now at the request of his friend, just to try
• 26:21
  Speaker 1: and help out the counsel and help out, you know, generally.
• 26:27
  Speaker 1: And it's still so much to do. So much to
• 26:41
  Speaker 1: move is going to take them a good couple of
• 26:44
  Speaker 1: days probably to empty that place. That's with all the
• 26:50
  Speaker 1: work I've done. I mean, the front garden's full of bags,
• 26:58
  Speaker 1: and now the kitchen's full of backs the stuff that
• 27:01
  Speaker 1: I've felt and always full of bags. Most of the
• 27:10
  Speaker 1: living room is now pretty much clear other than the
• 27:15
  Speaker 1: furniture and a fair bead of the bedroom as well.
• 27:27
  Speaker 1: It's one of those weird things because I went in
• 27:32
  Speaker 1: there the other day. A couple of times I've been
• 27:34
  Speaker 1: asked to go in try and find something. Once it
• 27:39
  Speaker 1: was was it passport, another time it was his bible,
• 27:50
  Speaker 1: another time his radio, another time some money that he
• 27:55
  Speaker 1: had pull a side. He said it was seventy pounds
• 28:00
  Speaker 1: forty pounds in some diary that I know exactly what
• 28:06
  Speaker 1: that money was for. He used to give that to
• 28:12
  Speaker 1: his other friend for getting shopping for him. See it
• 28:17
  Speaker 1: drawed out money out of the cash point at the
• 28:22
  Speaker 1: petrol station. I didn't. He told me this, and he
• 28:27
  Speaker 1: was very organized, so I remember I had to look
• 28:36
  Speaker 1: for that where else? Oh yeah, I had to look
• 28:40
  Speaker 1: for some letters, some ID to send his friend because
• 28:46
  Speaker 1: she needed that. I think it was proof of his
• 28:50
  Speaker 1: pension because she has to deal with the finances and
• 28:57
  Speaker 1: canceling stuff. And you know, I mean, sure he did.
• 29:02
  Speaker 1: She's dealt with the council and given a month's notice
• 29:10
  Speaker 1: for the end of the tenancy. But that's because I
• 29:14
  Speaker 1: console I contacted the council. My tummy's gurgling. I contacted
• 29:21
  Speaker 1: the council just to let them know the situation and
• 29:33
  Speaker 1: just tell him that we need some help with some
• 29:37
  Speaker 1: aspects of the flat, need to get a few mackayors
• 29:41
  Speaker 1: in and stuff like that. It's weird because they they
• 29:52
  Speaker 1: seem more focused on just getting the flat back, which
• 29:58
  Speaker 1: I was surprised. I know, I mean, technically that is
• 30:03
  Speaker 1: their job. But for me, you know, we're dealing with
• 30:11
  Speaker 1: a human being and they're dealing with a property. Oh well,
• 30:28
  Speaker 1: I imagine. I mean they say a month. I remember
• 30:36
  Speaker 1: my friend downstairs, they's the council stuck a sign on
• 30:40
  Speaker 1: the door saying, if you you need to whoever's god
• 30:54
  Speaker 1: key to this flat, you need to finish what you're doing,
• 30:59
  Speaker 1: take what you need to take before a certain day,
• 31:04
  Speaker 1: because that's then the council we're going to take the
• 31:06
  Speaker 1: flat back. But it gave a month's notice. Two weeks
• 31:15
  Speaker 1: later they were breaking in and changing the locks, and
• 31:22
  Speaker 1: that was it. They didn't wait a month. They did
• 31:27
  Speaker 1: the same with downstairs. There's another flat and they put
• 31:31
  Speaker 1: a month's notice. A couple of weeks they came in
• 31:38
  Speaker 1: and changed the locks. So I'm not sure. If they
• 31:45
  Speaker 1: just struggled to count up to four, I don't know.
• 31:53
  Speaker 1: And so I foresee, having having experienced that twice, then
• 32:01
  Speaker 1: it might happen again with Uncle Sausages. So I I
• 32:09
  Speaker 1: mentioned they can come up next week, put a sign
• 32:15
  Speaker 1: on the door, notice of but I don't know, not
• 32:21
  Speaker 1: if fiction, but notice of being the flat being cleared
• 32:31
  Speaker 1: with a month's notice. And then after two weeks I
• 32:34
  Speaker 1: probably turned up. Also downstairs, where my friend used to live,
• 32:45
  Speaker 1: the new tenant has been there every year. She's also
• 32:49
  Speaker 1: moved out, which is weird mine Joy. It's not the
• 33:08
  Speaker 1: first time that there's been two flats empty since I've
• 33:12
  Speaker 1: lived there, because when Luke left my friend downstairs, the
• 33:21
  Speaker 1: other flat was also empty. So yeah. In fact, that
• 33:33
  Speaker 1: week that Luke left, the flat downstairs was being refurbished
• 33:41
  Speaker 1: by the council. They were preparing it for the next tenant.
• 33:56
  Speaker 1: But outside of that, I don't notice. We've got new
• 34:00
  Speaker 1: two new tenants moving into this building. Fingers crossed that
• 34:06
  Speaker 1: they'll be fairly quiet. I hope, I just, I just
• 34:16
  Speaker 1: I'm not looking for more door slamming. I mean one
• 34:23
  Speaker 1: of the door slammers has moved out from downstairs, the
• 34:27
  Speaker 1: other one downstairs another one doesn't seem to be able
• 34:32
  Speaker 1: to control ourself, just has to let the door slam
• 34:36
  Speaker 1: multiple times. I don't know why. The other neighbor blow
• 34:43
  Speaker 1: me doesn't let the door slam, and Uncle Sausages never
• 34:48
  Speaker 1: lay his door slam, and the other person on my
• 34:52
  Speaker 1: floor doesn't let their door slam, and I don't either.
• 34:57
  Speaker 1: So at the moment, we've just got one door slammer,
• 35:01
  Speaker 1: but we might have three in a couple of months.
• 35:05
  Speaker 1: I don't know. Please please know. The reason the doors
• 35:18
  Speaker 1: slam is because they're so heavy. They just they're supposed
• 35:22
  Speaker 1: to do that, you know, in the sense of being
• 35:24
  Speaker 1: fire doors. But they shake the building when they slam.
• 35:39
  Speaker 1: It's not just it's not just that they slam, but
• 35:42
  Speaker 1: they are. The two things are apart from the inconsideration.
• 35:48
  Speaker 1: Two things that affect me is Finny starts barking if
• 35:55
  Speaker 1: he hears a door slam. And also the times, sometimes
• 36:04
  Speaker 1: late at night, earlier in the morning the doors of
• 36:07
  Speaker 1: slamming again causes Benny to start barking. And I'm in bed.
• 36:16
  Speaker 1: Not a good time to hear barking in my ear
• 36:30
  Speaker 1: So it's Saturday, the second of August nineteen twenty twenty five.
• 36:42
  Speaker 1: I'm gonna give myself some breakfast, probably about three o'clock.
• 36:53
  Speaker 1: It's an early start. Bay made an early an early night,
• 36:58
  Speaker 1: really early seven in the evening. That's a very early night.
• 37:07
  Speaker 1: Mm hmm. And I don't know what I'm going to
• 37:16
  Speaker 1: do today. We'll see. So I'm going to go and
• 37:23
  Speaker 1: thank you for listening. Remember to be kind to yourself.
• 37:28
  Speaker 1: Because you're too deserved to be happy, be gentle with yourself.
• 37:35
  Speaker 1: You deserved to feel safe, lots of love.
• 37:44
  Speaker 2: Bye.
• 37:51
  Speaker 3: Relax in the more deep and meaningful way. Maybe in
• 38:05
  Speaker 3: a way that can not just allow you to feel
• 38:12
  Speaker 3: calmer now and throughout the time we spend together here,
• 38:23
  Speaker 3: not just relaxed at the end of the recording when
• 38:29
  Speaker 3: it's finished and you can enjoy that sense of comfort
• 38:36
  Speaker 3: and peace, but also I think it would be nice
• 38:51
  Speaker 3: to have those feelings of relaxation continue for longer after
• 39:11
  Speaker 3: the recording has ended, so that you can still benefit
• 39:24
  Speaker 3: from listening to my voice, maybe in a few hours time,
• 39:34
  Speaker 3: perhaps tomorrow, and then by listening regularly, especially if you
• 39:47
  Speaker 3: find like some people do and myself as well. I
• 39:52
  Speaker 3: sometimes I find one particular recording that really resonates with me,
• 40:03
  Speaker 3: and I just listened to it over and over again
• 40:08
  Speaker 3: every morning, every evening. There was this recording from We're
• 40:21
  Speaker 3: going back to about nineteen ninety nine. It wasn't hypnosis,
• 40:27
  Speaker 3: but it was a guided visualization, so it kind of
• 40:31
  Speaker 3: was hypnosis really, and I managed to find it again
• 40:39
  Speaker 3: and it still has the same effect on me. And
• 40:45
  Speaker 3: part of it was the person's voice relaxed me just
• 40:58
  Speaker 3: felt so peaceful, and I'd look forward to listening to
• 41:05
  Speaker 3: her in the morning and in the evening. And I
• 41:18
  Speaker 3: knew before even pressing the play button that since I've
• 41:27
  Speaker 3: done that, pressed the play button. This is in the
• 41:31
  Speaker 3: days of CD players, press the play button, if that
• 41:46
  Speaker 3: it might have even been a tape tape recorder. I'd
• 41:50
  Speaker 3: lie down on the bed and then even without necessary
• 42:00
  Speaker 3: really listening to her words because I had to memorized. Really,
• 42:16
  Speaker 3: it was as if my body knew exactly what to do,
• 42:27
  Speaker 3: and the muscles just almost went into automatic relaxation, and
• 42:49
  Speaker 3: I remember my mind would slow down. Now. Now, I
• 43:03
  Speaker 3: was listening to this recording in the early days of
• 43:09
  Speaker 3: learning hypnosis, and long before I ever made any videos
• 43:20
  Speaker 3: or audio recordings myself, because I didn't start doing that
• 43:25
  Speaker 3: till two thousand and six. But I knew, I knew
• 43:39
  Speaker 3: how helpful I found being able to just let go,
• 43:55
  Speaker 3: to have that trust in the person I'm listening to,
• 44:08
  Speaker 3: knowing that it's going to be just as relaxing, if
• 44:16
  Speaker 3: not more so. Each time you hear my voice, you
• 44:26
  Speaker 3: may feel the same. Some people have been listening to
• 44:37
  Speaker 3: me for over a decade, maybe not solidly obviously, not
• 44:51
  Speaker 3: twenty four hours a day, but maybe people come back.
• 45:00
  Speaker 3: People maybe listen every day. That's something that I do
• 45:16
  Speaker 3: which you may not realize by listening, is when I
• 45:31
  Speaker 3: record these recordings. Now, for example, I also am affected
• 45:48
  Speaker 3: by the words that I say. So if I set
• 46:01
  Speaker 3: to you focus on your feet, notice your feet relaxing,
• 46:11
  Speaker 3: I will be focusing on my feet. I will be
• 46:19
  Speaker 3: noticing my feet relaxing. If I said, focus on your hands,
• 46:40
  Speaker 3: and maybe notice the difference between each hand. Perhaps notice
• 46:50
  Speaker 3: the the air in the room, the temperature of the room.
• 46:58
  Speaker 3: On the backs of your hands. You may start to
• 47:09
  Speaker 3: notice what almost feels like a very light breeze, even
• 47:17
  Speaker 3: though there may not be any type of breeze at
• 47:21
  Speaker 3: all where you are right now. And as you become
• 47:35
  Speaker 3: aware of your hands, I'm also aware of how relaxed
• 47:49
  Speaker 3: my hands are feeling now. And when it comes to
• 48:15
  Speaker 3: potentially drifting off to sleep, which may be the reason
• 48:21
  Speaker 3: you're listening, I also feel drowsy when I make these recordings.
• 48:42
  Speaker 3: I also notice my mind drifting. In fact, at times
• 49:00
  Speaker 3: I've actually fallen asleep without even noticing, and then I
• 49:15
  Speaker 3: carry on talking. And it's only when I listen back
• 49:26
  Speaker 3: to do the editing. I hear snoring, and I think,
• 49:36
  Speaker 3: I don't remember snoring. I remember talking. This snoring was
• 49:46
  Speaker 3: a pig turned up. That's why I sound like when
• 49:53
  Speaker 3: I snare and I get really get into the whole experience.
• 50:12
  Speaker 3: I don't know how you feel. How relaxed do you
• 50:21
  Speaker 3: feel in your feet? How relaxed you feel in your hands.
• 50:47
  Speaker 3: I have noticed more and more that the more relaxed,
• 51:01
  Speaker 3: deeper level of comfort you feel, the easier your breathing becomes.
• 51:23
  Speaker 3: It's almost like that additional muscle relaxation. So this allows
• 51:40
  Speaker 3: you to breathe easier without necessarily folk cousin on your breath. However,
• 52:11
  Speaker 3: being able to notice the ease in which you breathe
• 52:40
  Speaker 3: so naturally, you breathe so very easily and smoothly. Whenever
• 53:30
  Speaker 3: I imagine my breathing improving, when I've got my eyes closed,
• 53:55
  Speaker 3: I tend to visual is a beautiful field with trees
• 54:07
  Speaker 3: and flowers producing all that life giving oxygen. It feels
• 54:41
  Speaker 3: nice two if nothing else, just taking some time a
• 55:03
  Speaker 3: way from everything, enjoying that feeling of peace serenity with
• 55:51
  Speaker 3: a joyful heart. Time seems to just drip by so
• 56:29
  Speaker 3: very slowly. Relaxed, so deeply, peaceful, completely unattached to any
• 57:19
  Speaker 3: thoughts whatsoever in this moment, completely free, noticing that your
• 58:23
  Speaker 3: mind has slowed down. Slowed down because nothing really requires
• 59:10
  Speaker 3: your attention. You can enjoy the physical sensations of allowing
• 59:41
  Speaker 3: the stress to rip out of your body, to appear
• 59:53
  Speaker 3: out of every part. Have your body being released from
• 1:00:23
  Speaker 3: your brain, your mind slowly but surely. The muscle se
• 1:01:04
  Speaker 3: lx relax res so very deeply, rex so deeply. And
• 1:02:15
  Speaker 3: the feelings, the pleasant feelings in your arms and shoulders,
• 1:02:42
  Speaker 3: deepening each part of your body further and deeper and deeper. Noticine,
• 1:03:25
  Speaker 3: the feelings in the back of your neck, the feelings
• 1:03:52
  Speaker 3: in your wrists, muscles, in front of your body. I
• 1:04:41
  Speaker 3: also feeling peaceful deeply. There's a sense of peace spreads
• 1:05:30
  Speaker 3: through your fairy core. Even when you focus on your mind,
• 1:06:22
  Speaker 3: your mind becomes eve and slower, even deeper, relax so
• 1:07:33
  Speaker 3: very slow, his stomach peace for in your stomach you're back.
• 1:08:38
  Speaker 3: Notice Notice how relaxed you'd never feel in the hole
• 1:09:08
  Speaker 3: of your back. Your spy from your brain all the
• 1:09:41
  Speaker 3: way down the middle of your back, sending and receiving
• 1:09:52
  Speaker 3: millions of messages every day deecomfort increasing deeply rixed uns, legs,
• 1:11:25
  Speaker 3: spreading those signals down a spine or cord into air,
• 1:11:34
  Speaker 3: every part of your body, your shins and your calf muscles,
• 1:12:21
  Speaker 3: with elbows, feelings of peace and tranquility spreading through your body,
• 1:12:55
  Speaker 3: tips of your toes, to your eyes, your fingers, poll
• 1:13:12
  Speaker 3: wait till you lower back. I thinker, Rea the thinker,
• 1:13:57
  Speaker 3: peace drifting mind just wandering away, happy to let go,
• 1:14:43
  Speaker 3: let go completely, let go, so tranquil, the whole body
• 1:15:49
  Speaker 3: enjoying a sense listening Guy, he for more, he enjoying
• 1:18:11
  Speaker 3: the space, this space of peace and safety. So very
• 1:18:55
  Speaker 3: relaxed day, letting go. Maybe we can just focus on
• 1:20:49
  Speaker 3: the different parts of your body, just to notice you foolhead,
• 1:21:25
  Speaker 3: and your eyes so loose, noticing a sense of complete freedom,
• 1:22:44
  Speaker 3: absolute freedom, peace, energy, peace, to breathe so much easier loose.
• 1:25:46
  Speaker 3: You may have or may not have noticed your mind drifting,
• 1:26:35
  Speaker 3: peaceful men even more deeply in the direction total blissful pace,
• 1:27:15
  Speaker 3: blissh pace, terreft out to peace, Colm so calm, let
• 1:29:19
  Speaker 3: him go, peace with mind Rex forty s relax.
• 1:30:29
  Speaker 1: C relaxed.
• 1:30:55
  Speaker 3: Your body feels almost visible, so the very relaxed. I'm peaceful,
• 1:31:28
  Speaker 3: so peaceful RelA likes, and you could start to notice
• 1:32:39
  Speaker 3: that you are feeling more relaxed, even though I've not
• 1:32:49
  Speaker 3: purposely focused your mind upon that sense of physical comfort
• 1:33:01
  Speaker 3: that is growing within you throughout your body, and your
• 1:33:08
  Speaker 3: mind starts to slow down, and that could be almost
• 1:33:19
  Speaker 3: in recognition of I guess my speech not being particularly fast,
• 1:33:35
  Speaker 3: and things just generally feel calmer. Just by listening to
• 1:33:45
  Speaker 3: my voice, you give yourself an opportunity to take a
• 1:33:54
  Speaker 3: break from the day, take a break from your life
• 1:34:02
  Speaker 3: as it is, and to give yourself a rest, giving
• 1:34:10
  Speaker 3: yourself permission to take some time off and to allow
• 1:34:18
  Speaker 3: your body to relax and allow your mind to slow down,
• 1:34:28
  Speaker 3: which in turn releases the tension and he stresses that
• 1:34:36
  Speaker 3: you had in your body. It's almost as if the
• 1:34:46
  Speaker 3: parts of your body just open up, allowing the negativity
• 1:34:51
  Speaker 3: out and at the same time replacing that negativity with
• 1:35:04
  Speaker 3: positive heathing energy, which then fills your body up and
• 1:35:14
  Speaker 3: your mind to also starts to appreciate those feelings of
• 1:35:27
  Speaker 3: increasing confidence, an almost uplifting feeling, positive healing, an energy
• 1:35:47
  Speaker 3: that spreads through your body like a wave of comfort.
• 1:36:02
  Speaker 3: And all this comes and just allowing yourself a few minutes,
• 1:36:14
  Speaker 3: maybe half an hour, however long you want it to be,
• 1:36:19
  Speaker 3: to just rest and allow your mind and your body
• 1:36:33
  Speaker 3: to almost reset itself to the settings of comfort and relaxation, calmness,
• 1:36:54
  Speaker 3: which allows more room for feelings of pleasure and happiness
• 1:37:07
  Speaker 3: to move around your body and into your mind, almost
• 1:37:17
  Speaker 3: as if your mind and your body are sinking together,
• 1:37:26
  Speaker 3: almost mirroring each other with that growing positivity and calmness,
• 1:37:41
  Speaker 3: And it feels nice. It really does feel nice to
• 1:37:48
  Speaker 3: know that you are the one that has allowed yourself
• 1:37:57
  Speaker 3: to feel more comfort and to experience more at this
• 1:38:11
  Speaker 3: deep relaxation spreading throughout your body, and as I focus
• 1:38:28
  Speaker 3: on each part of your body, you can notice that
• 1:38:34
  Speaker 3: that part becomes even more relaxed just by focusing on it. It
• 1:38:51
  Speaker 3: becomes even more calm and comfortable, just by focusing. And
• 1:39:05
  Speaker 3: as I move down your body, starting at your head,
• 1:39:13
  Speaker 3: the parts that you've already focused on will continue to
• 1:39:20
  Speaker 3: relax deeply, and those parts that we've not yet focused
• 1:39:28
  Speaker 3: on or just automatically release any remain in tension in
• 1:39:40
  Speaker 3: anticipation of even more comfort about to come. Now, I'm
• 1:39:54
  Speaker 3: going to start by focusing on your forehead. Just being
• 1:40:01
  Speaker 3: aware of the feelings of your forehead and any background
• 1:40:10
  Speaker 3: sounds like mister Herbert the Pigeon can just allow you
• 1:40:17
  Speaker 3: to feel even more relaxed. Just means you're in the moment.
• 1:40:28
  Speaker 3: This isn't this isn't a sterile environment. This is the world.
• 1:40:36
  Speaker 3: I live in the countryside, so there's lots of nature
• 1:40:43
  Speaker 3: sounds around. So as you focus on your forehead, just
• 1:40:54
  Speaker 3: notice how it becomes even more relaxed as you focus
• 1:41:04
  Speaker 3: only on my voice and that part of your body.
• 1:41:14
  Speaker 3: Moving down to your eyes, focusing on your eyes, noticing
• 1:41:24
  Speaker 3: how your eyelids feel so heavy yet so light at
• 1:41:34
  Speaker 3: the same time, and all the muscles around your eyes
• 1:41:41
  Speaker 3: relaxing completely. Moving your focus down to your mouth, your lips,
• 1:41:56
  Speaker 3: your tongue, your teeth, and your gums, the whole of
• 1:42:02
  Speaker 3: your mouth relaxing, calm and loose as you focus now
• 1:42:18
  Speaker 3: on your jewel, not just the parts of your jaw
• 1:42:25
  Speaker 3: near your mouth and your chin, but all the way
• 1:42:30
  Speaker 3: up the size of your face to your ears, the
• 1:42:36
  Speaker 3: hole of your jaw, feeding more relaxed and calm. Focusing
• 1:43:04
  Speaker 3: on your neck, the front of your neck and your throat,
• 1:43:12
  Speaker 3: relaxing and loose and calm. The side of your neck,
• 1:43:25
  Speaker 3: the right and left side of your neck relax and
• 1:43:33
  Speaker 3: lease and calm. And now the back of your neck.
• 1:43:50
  Speaker 3: Focusing on the back of your neck, letting go of
• 1:44:00
  Speaker 3: any tension that may have been there before, and enjoying
• 1:44:08
  Speaker 3: that sense of increasing comfort and release that you can
• 1:44:21
  Speaker 3: experience in the back of your neck. Moving down your
• 1:44:32
  Speaker 3: back and moving either side of your spine right from
• 1:44:39
  Speaker 3: the top of your back all the way down to
• 1:44:45
  Speaker 3: the bottom of your back, down to your lower back.
• 1:45:02
  Speaker 3: And as you move up and down your spine, you
• 1:45:09
  Speaker 3: can feel the muscles either side of your spine relaxing
• 1:45:17
  Speaker 3: even more. And as those muscles relax, that sense of
• 1:45:31
  Speaker 3: comfort starts to spread outwards from your spine into both
• 1:45:42
  Speaker 3: sides of your back, the top of your back, the
• 1:45:49
  Speaker 3: middle and your lower back. And as you scan gently
• 1:45:58
  Speaker 3: and slowly up and down your back, there's the muscles
• 1:46:05
  Speaker 3: in the top of your back relax and become looser.
• 1:46:15
  Speaker 3: The muscles in the middle of your back also seem
• 1:46:21
  Speaker 3: to just almost divide from each other, separating and almost melting,
• 1:46:36
  Speaker 3: and in your lower back there seems to be an
• 1:46:42
  Speaker 3: extra special feeling of comfort. The spreads into your hips,
• 1:46:59
  Speaker 3: So down your lower back into your hips, into the
• 1:47:07
  Speaker 3: area where your cosicks are, and into your buttocks, and
• 1:47:16
  Speaker 3: all those muscles that spread when your lower back into
• 1:47:25
  Speaker 3: your hip area start to melt, start to really let go.
• 1:47:45
  Speaker 3: I don't even nowhere about to focus on your shoulders.
• 1:47:52
  Speaker 3: Your back and your spine will continue to let go,
• 1:48:02
  Speaker 3: continue to relax so calmly, And if you focus on
• 1:48:17
  Speaker 3: your shoulders, you may notice that they're already feeling really loose.
• 1:48:35
  Speaker 3: They're already feeding calm, and they're fearing those muscles then
• 1:49:01
  Speaker 3: move from your neck into your shoulders. Feel so soft
• 1:49:17
  Speaker 3: and gentle, so smooth and calm. The feeling in your
• 1:49:43
  Speaker 3: shoulders seems to spread deep into your shoulders, that sense
• 1:49:58
  Speaker 3: of relaxation and not just traveling deeply into your muscles,
• 1:50:10
  Speaker 3: but also relaxing the bones and moving all the way
• 1:50:23
  Speaker 3: to underneath your arms, relaxing that whole area between the
• 1:50:32
  Speaker 3: tops of your shoulders and underneath your arms healing. You
• 1:50:47
  Speaker 3: feel so relaxed and comfortable in your shoulders, which sends
• 1:51:01
  Speaker 3: that deep healing message into your arms. You may feel
• 1:51:24
  Speaker 3: almost as if your arms are not even there because
• 1:51:30
  Speaker 3: they're so relaxed, so deeply relaxed, so so calm, so pose,
• 1:52:21
  Speaker 3: not feeling, spreading all the way down your arms, two
• 1:52:31
  Speaker 3: elbows in including your elbows circumfort spreads or away into rests.
• 1:53:04
  Speaker 3: There are forearments and your rests so heavy, yet at
• 1:53:19
  Speaker 3: the same time so light and gentle. Focus Now on
• 1:54:06
  Speaker 3: your hands, my hands, so peaceful in your hands. This
• 1:54:59
  Speaker 3: is sense of real peace. It just seems to feel
• 1:55:25
  Speaker 3: so familiar with your hands. Relax deeply, m ees. The
• 1:56:01
  Speaker 3: thing is you things sadly a finger tips, moving your
• 1:57:39
  Speaker 3: attention to the front of your body, so comfortable move man,
• 1:58:09
  Speaker 3: your focus, your legs, a lot muscles in your thighs,
• 1:59:52
  Speaker 3: your knees so relaxed, a calf musselves and just shins.
• 2:00:34
  Speaker 3: Co perzy the four fathing your feet, Sir peaceful, so calm,
• 2:02:54
  Speaker 3: ser peaceful, sircom so peaceful, circom so peace, f re
• 2:03:57
  Speaker 3: sin peace for calm, loving that deep relaxation, to spread
• 2:04:22
  Speaker 3: your chest, in your stomach, so letting go of everything.
• 2:04:55
  Speaker 3: So I'm gonna start counting down now, from twenty down
• 2:05:01
  Speaker 3: to one. You can imagine in a way it's like
• 2:05:10
  Speaker 3: just walking down some steps and each step or twenty steps,
• 2:05:16
  Speaker 3: and each step represents a level of comfort. Each step
• 2:05:26
  Speaker 3: represents a deepening of that comfort and the furvies you
• 2:05:42
  Speaker 3: walk down those steps a deeper and more relaxed you feel.
• 2:05:54
  Speaker 3: So starting with number twenty twenty, nineteen, eighteen, seventeen, sixteen
• 2:09:45
  Speaker 3: eight four four see too well five five nine h
• 2:16:28
  Speaker 3: h fight seven six five five four one. And now
• 2:26:39
  Speaker 3: as you focus on your eyes, we're gonna count down
• 2:26:52
  Speaker 3: from ten out one. Focus in just on your eyes,
• 2:27:07
  Speaker 3: your eyelids, the muscles around your eyes, your eye waves themselves,
• 2:27:17
  Speaker 3: a whole area that makes up your eye. And as
• 2:27:34
  Speaker 3: we count down from ten down to one, whilst focus
• 2:27:43
  Speaker 3: in on your eyes, you'll become twice is relaxed with
• 2:27:58
  Speaker 3: each number counting down, and you may find the all
• 2:28:11
  Speaker 3: you want to do is just drift off to sleep.
• 2:28:20
  Speaker 3: And if that's what you want, then just allow yourself
• 2:28:27
  Speaker 3: to do that. Now, focusing on your eyes, I'm going
• 2:28:42
  Speaker 3: to begin counting down from ten down to one right now,
• 2:29:00
  Speaker 3: two nine eight seven h h four five four three
• 2:36:30
  Speaker 3: two one. So counting down from ten to one ten
• 2:38:19
  Speaker 3: nine eight seven six five four three two one. And
• 2:38:49
  Speaker 3: maybe that was a bit too quick in order to relax.
• 2:38:53
  Speaker 3: Maybe it's a bit too fast for you to notice
• 2:38:58
  Speaker 3: the calming of your body, maybe even a little bit
• 2:39:06
  Speaker 3: of pressure there, Like you're counting down from ten to one.
• 2:39:10
  Speaker 3: Would you expect me to do man, expect me to
• 2:39:13
  Speaker 3: stick go with floppy just because you're counting down. We
• 2:39:23
  Speaker 3: could try it again, but this time I go this lower.
• 2:39:29
  Speaker 3: This time, as you focus on the whole of your
• 2:39:34
  Speaker 3: body before we focus on your legs. Just notice how
• 2:39:43
  Speaker 3: your body does start to feel more relaxed with every
• 2:39:57
  Speaker 3: number that I count down ten nine, eight, seven, six, five, four,
• 2:40:57
  Speaker 3: three two one, And just notice how how you feel, generally,
• 2:41:49
  Speaker 3: how your body feels. It's not necessarily even about counting
• 2:42:03
  Speaker 3: down from ten to one. It's that space that you have,
• 2:42:12
  Speaker 3: that space between being active physically or mentally to just
• 2:42:35
  Speaker 3: sitting or lying down, just being there, not doing anything,
• 2:42:40
  Speaker 3: not saying anything, not needing to think about anything. So
• 2:42:47
  Speaker 3: that opens up a space, you know, a bit of
• 2:42:51
  Speaker 3: a space, a gap. And the more I camped down
• 2:43:02
  Speaker 3: from ten to one, the bigger that gap becomes. So
• 2:43:09
  Speaker 3: there's that gap of calmness, of comfort, relaxation. It's a
• 2:43:22
  Speaker 3: nice feeling, and it moves those stresses or discomforts physically
• 2:43:36
  Speaker 3: or emotionally, moves them away. Allows you to just slow
• 2:43:55
  Speaker 3: down someone who counted game from ten down to one
• 2:44:01
  Speaker 3: and notice that gap widening, the gap, And as it widens,
• 2:44:12
  Speaker 3: it's almost like the stress and attention falls into the
• 2:44:18
  Speaker 3: gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four,
• 2:45:57
  Speaker 3: three two one. And how did your body feel? Can
• 2:47:04
  Speaker 3: you notice that you feeling calmer, the feeling more relaxed
• 2:47:42
  Speaker 3: as we now focus on your legs, just your legs.
• 2:48:03
  Speaker 3: We're just going to start with focusing on your thighs.
• 2:48:22
  Speaker 3: Of course, it's not the most exciting thing to be
• 2:48:26
  Speaker 3: doing because I'm sure like most of your body is
• 2:48:34
  Speaker 3: not a lot going on right now. Just focusing on
• 2:48:46
  Speaker 3: the whole of your thighs, the tops of your thighs,
• 2:48:52
  Speaker 3: the sides of your thighs, the bottoms of your thighs,
• 2:48:59
  Speaker 3: you're out thighs, and your inner thighs. Basically the whole
• 2:49:05
  Speaker 3: of your thigh that leads into your hip and it
• 2:49:12
  Speaker 3: goes down to your knee joints. Now, this is a
• 2:49:23
  Speaker 3: big area. It's a very heavy area. It's very strong,
• 2:49:33
  Speaker 3: probably the strongest muscles in your body or in your thighs.
• 2:49:48
  Speaker 3: But I don't think we perhaps give enough attention to
• 2:49:56
  Speaker 3: our thighs. Perhaps we don't acknowledge how important our thighs
• 2:50:10
  Speaker 3: are to our lives, how much they actually do for
• 2:50:30
  Speaker 3: us all through our lives. And it may seem sound
• 2:50:44
  Speaker 3: really weird, but I think that all of our body parts,
• 2:50:52
  Speaker 3: especially our thighs, need some TLC love, shown a bit
• 2:51:02
  Speaker 3: of acknowledgement, thank you, gratitude for what our thighs do
• 2:51:21
  Speaker 3: for us. And I know this may sound a bit strange.
• 2:51:33
  Speaker 3: Maybe you think, why am I Surely I should be
• 2:51:36
  Speaker 3: out in the garden hugging a tree or something. Well,
• 2:51:45
  Speaker 3: it's hard to set a microphone up on a tree.
• 2:51:48
  Speaker 3: That's why I'm doing this indoors. Otherwise I would be
• 2:51:51
  Speaker 3: outside hugging a tree. Now I can't see the television
• 2:51:55
  Speaker 3: from the tree. If you move down to your knees
• 2:52:05
  Speaker 3: gain such an important part. And I think we don't
• 2:52:13
  Speaker 3: necessarily I'll speak for myself here, I don't necessarily appreciate
• 2:52:23
  Speaker 3: all that my knees do for me until I have
• 2:52:28
  Speaker 3: a problem with my knee. It's occasionally, if I ever
• 2:52:33
  Speaker 3: maybe i'll pash it or it's aching for some reason.
• 2:52:39
  Speaker 3: It's then that I realize how much it does. You know,
• 2:52:45
  Speaker 3: the benefit of being able to use my legs without
• 2:52:53
  Speaker 3: any kind of physical discomfort is a beautiful thing that's
• 2:53:00
  Speaker 3: possibly not appreciated until it's temporarily removed. You know that's comfort.
• 2:53:13
  Speaker 3: But as you focus on your knees, regardless of how
• 2:53:17
  Speaker 3: your knees feel, you can have that sense of gratitude
• 2:53:26
  Speaker 3: and love to your knees for all that they do
• 2:53:29
  Speaker 3: for you, And you can still have that attention on
• 2:53:42
  Speaker 3: your thighs and maybe notice how your thighs feel, maybe
• 2:53:49
  Speaker 3: noticed that they are relaxing more deeply as you focus
• 2:54:07
  Speaker 3: now on the bottoms of your legs, your shins, and
• 2:54:12
  Speaker 3: your calf muscles, the bones between your knees and your
• 2:54:19
  Speaker 3: feet incorporate, and of course your ankles so important. Anyone
• 2:54:33
  Speaker 3: that's had even like the slightest sprain of an ankle
• 2:54:39
  Speaker 3: knows how how much we take our ankles for granted.
• 2:54:51
  Speaker 3: And it's kind of strange in a way when you
• 2:54:53
  Speaker 3: think that. You know, logically, our wrists are a lot
• 2:54:59
  Speaker 3: thinner than the rest of our arms, which is okay,
• 2:55:04
  Speaker 3: it doesn't can't see any problem with that because we're
• 2:55:08
  Speaker 3: just picking stuff up. But our ankles so much thinner
• 2:55:15
  Speaker 3: than the rest of our legs, and from a physics
• 2:55:24
  Speaker 3: perspective or logical even it doesn't really make sense that
• 2:55:30
  Speaker 3: all this weight would ultimately be resting on your ankles
• 2:55:39
  Speaker 3: then leading to your feet, that thin area, thin bone. Yeah,
• 2:55:52
  Speaker 3: it does so much great work. Supports us, supports our
• 2:55:58
  Speaker 3: body for a lifetime, helps us to balance, It helps
• 2:56:10
  Speaker 3: you to get around and be mobile. And there's the
• 2:56:23
  Speaker 3: calf muscles. Of course, when I was younger, I couldn't
• 2:56:31
  Speaker 3: see the point in calf muscles. Didn't seem to do anything. Okay,
• 2:56:37
  Speaker 3: if I walked around on tiptoes, then my calf muscles
• 2:56:41
  Speaker 3: get some work. But of course that's not true. The
• 2:56:45
  Speaker 3: calf muscles are being used whenever we use our legs
• 2:56:55
  Speaker 3: and your shins there to protect your lower legs, shaped
• 2:57:07
  Speaker 3: in a way, almost as a protector for the bone,
• 2:57:20
  Speaker 3: leading of course to your ankles and your feet. But
• 2:57:32
  Speaker 3: we're not going to focus on your feet. We're just
• 2:57:34
  Speaker 3: going to focus on the legs. I realize that now
• 2:57:40
  Speaker 3: that I've mentioned your feet, it probably focuses on them anyway,
• 2:57:45
  Speaker 3: So maybe I should focus on your feet a little bit.
• 2:57:52
  Speaker 3: You can have them in your awareness the same as
• 2:57:56
  Speaker 3: you have your thighs in your awareness even though we
• 2:58:01
  Speaker 3: haven't been focusing on your thighs for a few minutes
• 2:58:06
  Speaker 3: that we focusing on your ankles, there's still that sensation
• 2:58:18
  Speaker 3: of comfort in your thighs and this that movement of
• 2:58:33
  Speaker 3: energy because the thighs hold lots of different sensations. Of course,
• 2:58:43
  Speaker 3: there's the muscles, the big straw muscles that we have
• 2:58:48
  Speaker 3: in our thighs. But the skin on the outside of
• 2:59:01
  Speaker 3: the thighs, as in the outside of all of our body,
• 2:59:07
  Speaker 3: can be very sensitive, sensitive to the touch, sensitive to temperature,
• 2:59:25
  Speaker 3: and inside your thighs the bones, there's the muscle, there's
• 2:59:33
  Speaker 3: the blood, vessels, the arch trees, to all this stuff
• 2:59:38
  Speaker 3: that's inside your thighs. And I guess sometimes it'd be
• 2:59:47
  Speaker 3: nice if you could actually put your fingers inside your
• 2:59:51
  Speaker 3: thighs and a message, so you can message on the outside,
• 2:59:57
  Speaker 3: of course, but to be able to get deep into
• 3:00:00
  Speaker 3: the muscles, and to be able to just massage inside
• 3:00:05
  Speaker 3: your thighs, message in the bones of your leg, massage
• 3:00:12
  Speaker 3: in all the veins, and just gently healing your thighs,
• 3:00:25
  Speaker 3: and you could move down message and inside your knees,
• 3:00:32
  Speaker 3: just message in those bones, but with healing fingertips, spreading
• 3:00:39
  Speaker 3: that healing energy deep into the joints of your knees.
• 3:00:50
  Speaker 3: Of course, there's the back of your your knee, you know,
• 3:00:54
  Speaker 3: the inside crease where your knee is. It's a very
• 3:01:00
  Speaker 3: sensitive area. Very it feels very nice when you stroke it.
• 3:01:08
  Speaker 3: That might be because it's an area that's not really
• 3:01:11
  Speaker 3: touched very often. It's almost like a hidden part, that
• 3:01:18
  Speaker 3: crease in your legs. It's almost like a part that
• 3:01:27
  Speaker 3: has a sensitivity which is a little bit different. Of course,
• 3:01:38
  Speaker 3: it's protected by your legs, so you can imagine putting
• 3:01:49
  Speaker 3: your fingers into that crease in your legs, that fold
• 3:01:59
  Speaker 3: in in your legs. You can just message with your fingertips,
• 3:02:05
  Speaker 3: letting your fingertips going inside, massage in the muscle tissue.
• 3:02:16
  Speaker 3: You can of course feel the bones of your knees
• 3:02:22
  Speaker 3: healing through your fingertips. And then as you go down
• 3:02:35
  Speaker 3: to your calf muscles. Now that's the part I'd like
• 3:02:38
  Speaker 3: to be able to really put my fingertips deep inside
• 3:02:43
  Speaker 3: my calf muscles, massage in every single tissue of that muscle,
• 3:02:54
  Speaker 3: healing every part, and then doing the same for my shins,
• 3:03:07
  Speaker 3: massage in and gently stroking the bones, gently stroking them,
• 3:03:15
  Speaker 3: healing in a loving way because they deserve to be
• 3:03:19
  Speaker 3: treated as the precious bones that they are, because our
• 3:03:26
  Speaker 3: legs are so precious as in all the other parts
• 3:03:30
  Speaker 3: of our body, and more precious of anyture on the planet.
• 3:03:47
  Speaker 3: When you start to think about your legs in this way,
• 3:04:00
  Speaker 3: can change your perspective. It might sound a bit a
• 3:04:09
  Speaker 3: bit silly to start with the idea of having love
• 3:04:15
  Speaker 3: for your legs, shown appreciation for your thighs, wanting to
• 3:04:25
  Speaker 3: be able to put your hands in your thighs, massage
• 3:04:32
  Speaker 3: the muscles and the bones, and to get your fingers
• 3:04:38
  Speaker 3: deep in there, releasing all tension, just to show how
• 3:04:48
  Speaker 3: much you care about your legs, how much you care
• 3:04:55
  Speaker 3: for what your legs do for you regularly, your knees,
• 3:05:04
  Speaker 3: your calves, your ankles. The strength of your ankles, considering
• 3:05:17
  Speaker 3: how thin they are compared to the rest of your legs,
• 3:05:21
  Speaker 3: especially your thighs. Yeah, they're so strong, so flexible, absolutely
• 3:05:35
  Speaker 3: amazing things. Your ankles are truly a gift because of
• 3:05:47
  Speaker 3: what they do for you, supporting all that weight, regardless
• 3:05:59
  Speaker 3: of how what weight you are, even if you only
• 3:06:03
  Speaker 3: eat ate stone, there's still a lot of weight for
• 3:06:08
  Speaker 3: these little ankles. Now I'm a lot heavier than eight
• 3:06:14
  Speaker 3: stone double down. Yet my ankles support my body all
• 3:06:25
  Speaker 3: the time, although they do give off a sigh of
• 3:06:32
  Speaker 3: relief when I sit down. That's in fact, my whole
• 3:06:37
  Speaker 3: legs do. My feet feet also go, my toes clap.
• 3:06:48
  Speaker 3: We're so happy. Your legs really are amazing. And I
• 3:07:16
  Speaker 3: know that talking about talking about your legs is probably
• 3:07:23
  Speaker 3: possibly among the most most boring things you've ever heard
• 3:07:27
  Speaker 3: anyone say. Possibly or boring or not, everything I said
• 3:07:36
  Speaker 3: is true. Your legs are amazing. Your legs deserve not
• 3:07:53
  Speaker 3: just respect, they deserve to relax deeply. They deserve to
• 3:08:12
  Speaker 3: take some time out of the day to just let
• 3:08:17
  Speaker 3: go completely. The legs really can relax. And because the
• 3:08:53
  Speaker 3: legs are so such a most you know, very important
• 3:08:58
  Speaker 3: part your body. When you relax your legs, the rest
• 3:09:03
  Speaker 3: of your body also naturally follows in that journey of comfort.
• 3:09:23
  Speaker 3: I can feel it in my hips. My hips feel
• 3:09:28
  Speaker 3: really loose, and also my lwer back as well. My
• 3:09:36
  Speaker 3: lower back really feels it feels stretched, even though I'm
• 3:09:42
  Speaker 3: just sitting in a chair and there's no stretching as
• 3:09:48
  Speaker 3: far as I'm aware that I'm doing. But it's almost
• 3:09:51
  Speaker 3: as if the muscles are just relaxed so much that
• 3:09:55
  Speaker 3: there is a natural stretch as the tension has reduced
• 3:10:03
  Speaker 3: a lot. And I'm now going to count down from
• 3:10:22
  Speaker 3: ten down to one, and you can continue to fill
• 3:10:33
  Speaker 3: wonderfully relaxed ten nine, eight, seven, six, five.
• 3:11:02
  Speaker 1: Four three two.
• 3:11:14
  Speaker 3: Why relax? So I'm just going to count down from
• 3:11:32
  Speaker 3: five down to one, and as a countdown, if you
• 3:11:37
  Speaker 3: just focus on the numbers, just the numbers counting down,
• 3:11:45
  Speaker 3: and notice how you feel in this moment as you
• 3:11:54
  Speaker 3: hear the numbers counting down, knowing that those numbers counting
• 3:12:02
  Speaker 3: down represent you feeling calmer, not just in your body,
• 3:12:12
  Speaker 3: but also relaxing your mind. I just notice how you feel.
• 3:12:21
  Speaker 3: There's nothing to do, there's nothing to say, there's nothing
• 3:12:28
  Speaker 3: to think about, starting with number five four three two one.
• 3:13:20
  Speaker 3: As you notice the gradual letting go the tension in
• 3:13:33
  Speaker 3: your body, you may also begin to notice and be
• 3:13:40
  Speaker 3: aware of how your mind is starting to slow down.
• 3:13:51
  Speaker 3: This is just a natural thing that happens. It's not
• 3:13:58
  Speaker 3: really a special person a siege. It's just natural because
• 3:14:03
  Speaker 3: as your body relaxes, your mind also starts to relax.
• 3:14:10
  Speaker 3: And the more your mind relaxes, the more your body relaxes.
• 3:14:14
  Speaker 3: It's just a continuous circle of relaxation, and there's that
• 3:14:26
  Speaker 3: calmness that comes from relative quietness. You know, even even
• 3:14:34
  Speaker 3: if there's background sounds either your side, online, it's still
• 3:14:41
  Speaker 3: going to be quite calm. You know, you haven't got
• 3:14:47
  Speaker 3: the television on, there's no music in the background unless
• 3:14:52
  Speaker 3: you're listening to the recording. With music, of course, you're
• 3:14:59
  Speaker 3: very likely not going to be sitting in a room
• 3:15:02
  Speaker 3: with other people. Of course you might be, but generally
• 3:15:06
  Speaker 3: it's more ideal if you can do this on your own,
• 3:15:11
  Speaker 3: so no distractions, and when you stop thinking about stuff,
• 3:15:28
  Speaker 3: relaxation automatically rises. A sense of comfort starts to grow,
• 3:15:43
  Speaker 3: and without trying to build it up into something fantastical
• 3:15:50
  Speaker 3: or something magical, this is just a natural process, something
• 3:16:01
  Speaker 3: that's easy to accomplish. In fact, it's almost the sense
• 3:16:13
  Speaker 3: of relaxing completely happens really when you put no effort
• 3:16:20
  Speaker 3: into it. It's not something that you can really force.
• 3:16:26
  Speaker 3: It's something that happens naturally. And part of the process
• 3:16:36
  Speaker 3: of this recording and others is simply two allow you
• 3:16:50
  Speaker 3: to take advantage of this space, this time, to just
• 3:17:05
  Speaker 3: let go, to just be here, to be in tune
• 3:17:16
  Speaker 3: with how you feel, yet with the intention of wanting
• 3:17:28
  Speaker 3: to relax deeply and maybe even to fall asleep, depending
• 3:17:41
  Speaker 3: on what it is that you wish for yourself in
• 3:17:47
  Speaker 3: this moment. As we know, relaxing is the majority of
• 3:18:03
  Speaker 3: the process of falling asleep. The actual falling asleep part
• 3:18:08
  Speaker 3: is a tiny bit at the end. The deeper relaxed
• 3:18:17
  Speaker 3: you become, the easier you find yourself drifting. You can also,
• 3:18:39
  Speaker 3: if you choose stay focused on my voice and really
• 3:18:50
  Speaker 3: enjoy the process, gradually relaxing each muscle in your body
• 3:19:24
  Speaker 3: effortlessly and just observing the sensation of letting go completely time.
• 3:20:00
  Speaker 3: I'm going to count from six down to one, and
• 3:20:09
  Speaker 3: you can notice your mind calming down more with each
• 3:20:19
  Speaker 3: number that you hear me say, naturally, feeling calm and
• 3:20:32
  Speaker 3: slow and peaceful six, five, four, three, two, one, being
• 3:23:32
  Speaker 3: aware of how your mind to slow right down, sinking
• 3:23:47
  Speaker 3: deeply into relaxation. And as you focus on your mind,
• 3:24:08
  Speaker 3: you may notice that there are some thoughts still there,
• 3:24:20
  Speaker 3: maybe some stubborn thoughts that for some reason perhaps need
• 3:24:30
  Speaker 3: your attention. That's what you can do is send love
• 3:24:45
  Speaker 3: to those thoughts. Sprinkle those thoughts with love, my door
• 3:24:59
  Speaker 3: pet as from a flower. Just sprinkle it over them,
• 3:25:04
  Speaker 3: petals filled with love towards those thoughts, to let those
• 3:25:12
  Speaker 3: thoughts know that you're not abandoned in them. You just
• 3:25:19
  Speaker 3: need them. You require them to just calm down, slow down,
• 3:25:31
  Speaker 3: quiet down for now. So as you focus on those
• 3:25:47
  Speaker 3: remaining thoughts. As we count down this time from seven
• 3:25:53
  Speaker 3: down to one. With each number, just imagine sprinkling those
• 3:26:01
  Speaker 3: flower petals of love, kindness, gratitude over those thoughts, which
• 3:26:21
  Speaker 3: will allow them to just melt away and relax deeply.
• 3:26:31
  Speaker 3: With every number, those thoughts will become more and more relaxed,
• 3:26:51
  Speaker 3: starting with number seven, six, five, four, three one. How
• 3:29:22
  Speaker 3: as you now notice how relaxed you're feeling in your body,
• 3:29:48
  Speaker 3: We're going to focus on your hands, because the more
• 3:30:02
  Speaker 3: relaxed your hands are, the more relaxed your body and
• 3:30:09
  Speaker 3: mind are. And there's you focus on your hands and
• 3:30:30
  Speaker 3: your fingers. There's nothing needed to be done. There's no
• 3:30:40
  Speaker 3: clenching of fists or tents in the fingers or anything
• 3:30:45
  Speaker 3: like that. It's just noticing and focusing on your hands,
• 3:31:06
  Speaker 3: noticing how they feel, because the more relaxed your hands feel,
• 3:31:32
  Speaker 3: the calmer your mind feels. And the more comfort you
• 3:31:41
  Speaker 3: feel throughout your body, and you.
• 3:31:54
  Speaker 2: May have.
• 3:32:00
  Speaker 3: Already noticed your mind is starting to dress.
• 3:32:39
  Speaker 1: F him.
• 3:32:44
  Speaker 3: Just on your hands and fingers, allowing them to experience
• 3:33:01
  Speaker 3: a real deepening of that relaxation in your hands and fingers,
• 3:33:15
  Speaker 3: more and more relaxed. With each number from eight down
• 3:33:38
  Speaker 3: to one. You can almost feel that healing and relaxing
• 3:33:51
  Speaker 3: energy spreading into your hands and fingers, becoming more relaxing
• 3:34:13
  Speaker 3: with each number you hear, going down from eight down
• 3:34:27
  Speaker 3: to one, drifting, drifting again, starting with number eight.
• 3:35:00
  Speaker 5: H seven, six, five, four, three.
• 3:37:53
  Speaker 3: Two, just being here now, nothing to think about, nothing
• 3:38:52
  Speaker 3: to do, nothing to say, and everything just feels calmer.
• 3:39:07
  Speaker 3: And this is your natural state of being. This is
• 3:39:15
  Speaker 3: how you just normally feel when you take away all
• 3:39:22
  Speaker 3: of that other stuff that we add, you know, things
• 3:39:29
  Speaker 3: like stress and worrying and overthinking, anxiety, tension, just generally
• 3:39:45
  Speaker 3: thinking about stuff. You take that away, which is what
• 3:39:51
  Speaker 3: we do. What we do now you're left with a
• 3:40:03
  Speaker 3: real sense of peacefulness which comes to you very quickly,
• 3:40:16
  Speaker 3: because ultimately it's just a feeling a feeling of comfort.
• 3:40:31
  Speaker 3: It's almost as if you've gone inside yourself and you've
• 3:40:34
  Speaker 3: found a special place where everything is peaceful, a place
• 3:40:49
  Speaker 3: where you can feel relaxed and your natural sense of comfort,
• 3:41:00
  Speaker 3: A place where you can be you, where you can
• 3:41:08
  Speaker 3: accept yourself for who you are, the place where you're
• 3:41:15
  Speaker 3: not trying to please anybody else ever, a place where
• 3:41:26
  Speaker 3: you can actually not just love yourself, but in some
• 3:41:35
  Speaker 3: ways more importantly, you can like yourself appreciate who you are.
• 3:41:53
  Speaker 3: That sense of gratitude is in the air around you.
• 3:42:08
  Speaker 3: That's also a place where you can actually feel the
• 3:42:16
  Speaker 3: healing energy soaking into your body. Healing energy soaking into
• 3:42:31
  Speaker 3: your body, and the healing energy spreads through your veins,
• 3:42:45
  Speaker 3: traveling to each and every single part of your body,
• 3:42:58
  Speaker 3: and you start to realize to actually that healing energy
• 3:43:05
  Speaker 3: it's not just entered into your brain, it's become part
• 3:43:12
  Speaker 3: of your brain, and that spinal fluid is now mixed
• 3:43:23
  Speaker 3: with healing energy, not just allowing you to feel so
• 3:43:35
  Speaker 3: much more relaxed and healthy in this moment, but also
• 3:43:49
  Speaker 3: you start to realize that actually, what's happening now with
• 3:43:57
  Speaker 3: that healing, relaxed and energy spreading through your body, it's
• 3:44:06
  Speaker 3: actually changing your life. It's actually changing the way you're
• 3:44:17
  Speaker 3: going to feel, not just now, but tomorrow and the
• 3:44:24
  Speaker 3: next day. As your health improves, not just your physical
• 3:44:33
  Speaker 3: health but your mental health, things that used to bother
• 3:44:41
  Speaker 3: you in the past, for some reason, no longer have
• 3:44:48
  Speaker 3: the effect that they used to because something has changed
• 3:44:57
  Speaker 3: deep within you. Maybe things that used to cause you
• 3:45:08
  Speaker 3: to feel anger no longer have that power to control
• 3:45:21
  Speaker 3: you the way they seem to be able to before.
• 3:45:30
  Speaker 3: As you realize that you're the one who decides what
• 3:45:41
  Speaker 3: affects you, you're the one who decides to feel relaxed
• 3:45:53
  Speaker 3: and calm when you choose to enjoy noticing these natural
• 3:46:07
  Speaker 3: developments of healing continuing to grow and improve your life
• 3:46:22
  Speaker 3: day by day, including of course, your ability to relax
• 3:46:34
  Speaker 3: so much easier. And sleeping is the most natural thing
• 3:46:50
  Speaker 3: in the world to you, because falling asleep is something
• 3:47:00
  Speaker 3: that you've done so many times in your life, and
• 3:47:11
  Speaker 3: you know that you were born, as we all were,
• 3:47:16
  Speaker 3: with the ability to fall asleep naturally. We were born
• 3:47:27
  Speaker 3: with that ability to just drift off into a deep,
• 3:47:39
  Speaker 3: healing sleep. Even when we're kids, sometimes will fall asleep
• 3:47:51
  Speaker 3: when we don't even want to try to us stay awake.
• 3:47:57
  Speaker 3: Maybe it's a birthday in the morning, or it's Christmas
• 3:48:01
  Speaker 3: or holiday or something we look forward to. We don't
• 3:48:04
  Speaker 3: want to go to sleep, but the more we want
• 3:48:09
  Speaker 3: to stay awake, the more we just start to drift.
• 3:48:18
  Speaker 3: And the more you fight drifting, the more you try
• 3:48:22
  Speaker 3: to stop yourself and drift in a safe the deeper
• 3:48:28
  Speaker 3: and stronger that drifting becomes. Because we're born not just
• 3:48:39
  Speaker 3: with the need to relax deeply and to naturally fall asleep,
• 3:48:49
  Speaker 3: but it's our birthright, it's part of our DNA. And
• 3:49:03
  Speaker 3: sometimes as we get older in life, perhaps at times
• 3:49:09
  Speaker 3: we have forgotten that relaxing completely is not only a
• 3:49:22
  Speaker 3: wonderfully pleasant experience, it's also really easy. It's very, very
• 3:49:47
  Speaker 3: easy to let go, because that's all it is.
• 3:49:53
  Speaker 2: It is just.
• 3:49:57
  Speaker 3: Deciding to let go. And when you press the play
• 3:50:08
  Speaker 3: button on my recordings, you have given permission for my
• 3:50:19
  Speaker 3: voice to relax you. When you press that play button,
• 3:50:28
  Speaker 3: you have given me permission for my words to effect
• 3:50:39
  Speaker 3: you in a positive, only a positive way, opening up
• 3:50:56
  Speaker 3: your mind to useful and healing suggestions that can have
• 3:51:19
  Speaker 3: such an amazing effect on how you feel right now,
• 3:51:31
  Speaker 3: as well as those changes that continue long after the
• 3:51:41
  Speaker 3: recording ends, those changes within you that continue to flourish
• 3:51:52
  Speaker 3: and grow, transforming life in a positive, beautiful way, allowing
• 3:52:11
  Speaker 3: you to move forward in your life in the direction
• 3:52:18
  Speaker 3: that you choose for yourself. And this feeling, this feeling
• 3:52:36
  Speaker 3: that you can experience of safety, comfort, calmness, This feels
• 3:52:51
  Speaker 3: so nice. It's such a healthy place to be, and
• 3:53:12
  Speaker 3: that positivity grows within you each and every day. Moving forward,
• 3:53:34
  Speaker 3: you're going to find that you're more relaxed physically and
• 3:53:45
  Speaker 3: in your mind is more relaxed. And it's not that
• 3:53:54
  Speaker 3: you're thinking slower. It's just that your mind will be
• 3:54:00
  Speaker 3: less clogged up with unnecessary negativity because from now on,
• 3:54:12
  Speaker 3: your mind rejects negativity. From now on, you're going to
• 3:54:22
  Speaker 3: start noticing when negativity arises and you can just say stop, stop,
• 3:54:42
  Speaker 3: and that negativity will turn around and leave you alone.
• 3:54:57
  Speaker 3: Stop and that negativity would disappear. And as you notice
• 3:55:16
  Speaker 3: that you feel way more relaxed than you probably expected,
• 3:55:31
  Speaker 3: you can now congratulate yourself because you're the person that
• 3:55:40
  Speaker 3: has done this. You are the one that has opened
• 3:55:47
  Speaker 3: your mind up to the simple facts that you can
• 3:55:55
  Speaker 3: feel more relaxed in your body and in your mind.
• 3:56:06
  Speaker 3: You've opened your mind up to the birthright of being.
• 3:56:12
  Speaker 2: Able to just.
• 3:56:15
  Speaker 3: Fall asleep easily when you choose, And that's a nice feeling.
• 3:56:31
  Speaker 3: Don't you think it feels nice? Doesn't it to feel calm,
• 3:56:43
  Speaker 3: all that healing energy spreading through your body and your mind,
• 3:56:55
  Speaker 3: to spend time in a special place where negativity can
• 3:57:06
  Speaker 3: no longer enter. Negativity is banned. It's bad, it's not
• 3:57:19
  Speaker 3: allowed entryue doesn't it doesn't. This doesn't deserve to be here,
• 3:57:26
  Speaker 3: doesn't belong here. Negativity has no place in your life,
• 3:57:45
  Speaker 3: which makes room for more comfort, more heathing, more relaxation, mhm,
• 3:58:00
  Speaker 3: or peace. If it feels nice, doesn't it?
• 3:58:20
  Speaker 2: Just the let go.
• 3:58:27
  Speaker 3: With everything. I'm gonna count down now from twenty down
• 3:58:47
  Speaker 3: to one. You can continue to relax. If you choose,
• 3:58:56
  Speaker 3: you can drift to sleep. With every number you hear
• 3:59:10
  Speaker 3: me say, you can fill twice as relaxed, or if
• 3:59:22
  Speaker 3: you choose, you can fill twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.
• 4:01:53
  Speaker 4: Four.
• 4:02:27
  Speaker 3: This is your time to just take a break, your
• 4:02:37
  Speaker 3: time to relax, to allow your mind to slow down,
• 4:02:57
  Speaker 3: to give yourself permission to take a break from everything.
• 4:03:15
  Speaker 3: End You're the only person that can make that decision.
• 4:03:23
  Speaker 3: You're the only person that can actually tell your mind
• 4:03:30
  Speaker 3: to just relax, to just take some time off so
• 4:03:55
  Speaker 3: that you can focus on your body, getting in touch
• 4:04:00
  Speaker 3: with how you feel physically, and in the process of
• 4:04:17
  Speaker 3: this body scan, where you focus on different parts of
• 4:04:22
  Speaker 3: your body, those parts that you focus on and observe,
• 4:04:36
  Speaker 3: even though you're not purposely requesting for those parts of
• 4:04:44
  Speaker 3: your body to relax, it's kind of expected. You expect
• 4:04:53
  Speaker 3: when you listen to my voice to feel more relaxed naturally,
• 4:05:06
  Speaker 3: because when you're listening to me, your attention is focused
• 4:05:16
  Speaker 3: on my words, and as my words guide you to
• 4:05:28
  Speaker 3: focus on those parts of your body, your focus increases,
• 4:05:47
  Speaker 3: which actually calms your mind. And when your mind calms down,
• 4:06:09
  Speaker 3: your body relaxes. And when your body calms down, your
• 4:06:31
  Speaker 3: mind relaxes. And even though you have not really started
• 4:06:48
  Speaker 3: the focus on your body, you can already feel that
• 4:07:00
  Speaker 3: healing energy spreading through your body, pushing out stress and tension,
• 4:07:19
  Speaker 3: healing all the parts of your body, including your skin,
• 4:07:28
  Speaker 3: your bones, your blood, all of your organs inside your body,
• 4:07:36
  Speaker 3: all of the muscles, all of the fat, all of everything,
• 4:07:45
  Speaker 3: every hair on your body is filled with that healing energy,
• 4:07:59
  Speaker 3: and when you're brain fills with that healing energy, the
• 4:08:15
  Speaker 3: feeding of comfort and relaxation increases deeply, increases in a
• 4:08:39
  Speaker 3: way that your mind starts to fill perhaps bit drowsy
• 4:09:00
  Speaker 3: because it's not needed, and it may start to drift
• 4:09:19
  Speaker 3: if that's what's needed. So if you're listening to this
• 4:09:28
  Speaker 3: and what you need is deep relaxation, that's what you get.
• 4:09:34
  Speaker 2: If what you need is.
• 4:09:37
  Speaker 3: To fall asleep naturally and easily as your mind drifts,
• 4:09:47
  Speaker 3: that's also for what happened, because by pressing that play
• 4:10:01
  Speaker 3: button on the podcast and listening to me, you give
• 4:10:06
  Speaker 3: permission for your body and your mind. In fact, you
• 4:10:19
  Speaker 3: give the command to your body and your mind to
• 4:10:24
  Speaker 3: relax deeply and to drift off to sleep, if that's
• 4:10:37
  Speaker 3: what you want.
• 4:10:42
  Speaker 2: Or need.
• 4:10:50
  Speaker 3: And as I focus on the different parts of your body,
• 4:11:01
  Speaker 3: you may start to just drift. And then you come
• 4:11:10
  Speaker 3: back again and you hear me talking and I'm focusing
• 4:11:15
  Speaker 3: on a different parts of your body, and you may
• 4:11:26
  Speaker 3: find yourself drifting. You don't realize you're drifting until you
• 4:11:35
  Speaker 3: stop drifting and you're alert again to my voice focusing
• 4:11:44
  Speaker 3: on a different part of your body. Starts to relax
• 4:11:49
  Speaker 3: even detail, because that drifting is basically you already in
• 4:12:02
  Speaker 3: the sleep zone. And the more you drift, the longer
• 4:12:12
  Speaker 3: you drift, and the longer you drift, eventually that drifting
• 4:12:22
  Speaker 3: continues into sleep, and that's the last you remember until
• 4:12:34
  Speaker 3: you wake up in your own time, when you experience
• 4:12:43
  Speaker 3: the right amount of sleep for you, because when.
• 4:12:51
  Speaker 6: You do.
• 4:12:53
  Speaker 3: And if you do fall asleep, it's stream pleasant, so relaxing,
• 4:13:07
  Speaker 3: so deep healing sleep. It feels so nice to relax
• 4:13:28
  Speaker 3: into your own body and mind, you as you feel
• 4:13:37
  Speaker 3: that healing energy is spreading through you, relaxing, use so deeply, relaxing,
• 4:13:52
  Speaker 3: use so so deeply. We start to focus on your eyes,
• 4:14:18
  Speaker 3: moving down to your jaw, down to your neck, your shoulders, palms, hand, fingers,
• 4:15:12
  Speaker 3: your chest, stomach, your back, your spine, your hips, your legs,
• 4:16:01
  Speaker 3: your feet, your toes, and they're feeding, feedings, spreading and
• 4:16:36
  Speaker 3: growing inside your body, feeling you up. Now let's focus
• 4:16:50
  Speaker 3: again more parts of your body. Focus on this time
• 4:17:00
  Speaker 3: on your forehead. Now on your mouth, your lips, your tongue,
• 4:17:16
  Speaker 3: the whole of your mouth. Focus in on your fingers.
• 4:17:38
  Speaker 3: Maybe you could move your fingers a little bits you
• 4:17:42
  Speaker 3: can focus on each one individually, both hands, and even
• 4:17:58
  Speaker 3: though it's you, focus on both of your hands now
• 4:18:03
  Speaker 3: they almost seemed to just melt into one. Where is
• 4:18:12
  Speaker 3: your right hand, start in your left hand, and almost
• 4:18:20
  Speaker 3: as if just mixed together. Now focusing on your knees,
• 4:18:37
  Speaker 3: just noticing how your knees fell. Now focusing elbows, focusing
• 4:19:04
  Speaker 3: on both of your elbows, just observing the feeling, not
• 4:19:18
  Speaker 3: your elbows. Now focusing, observing the back of your neck,
• 4:20:00
  Speaker 3: feeding the energy in the back of your neck, Observing
• 4:20:40
  Speaker 3: your ankles, being aware of physical sensations in your ankles.
• 4:21:10
  Speaker 7: U S S.
• 4:22:00
  Speaker 3: Sin. Now you too, on both of your feet, being
• 4:22:18
  Speaker 3: aware how you too?
• 4:22:27
  Speaker 4: Yeah right now, mhm.
• 4:23:02
  Speaker 3: Notice Sin, how you entire body fails, noticing your mind fails.
• 4:23:44
  Speaker 3: Now letting go, letting go, letting go everything, letting go,
• 4:24:44
  Speaker 3: letting go, letting go everything everything. I'm going to start now,
• 4:25:20
  Speaker 3: and I'd like you just, first of all, just to
• 4:25:23
  Speaker 3: see yourself lying down on that message table, lying on
• 4:25:31
  Speaker 3: your front. Your head is supported, your arms are supported,
• 4:25:40
  Speaker 3: and you feel comfortable and breathing. It's really easy, and
• 4:25:47
  Speaker 3: you feel you feel confident in how you look as well,
• 4:25:54
  Speaker 3: So there's none of that issue of body problems or shyness,
• 4:25:59
  Speaker 3: because I'm a professional and this is a therapy session,
• 4:26:08
  Speaker 3: so none of that stuff matters whatsoever. This is about you.
• 4:26:19
  Speaker 3: This is about how you feel and how you can
• 4:26:26
  Speaker 3: enjoy that sense of comfort and relaxation that comes from
• 4:26:33
  Speaker 3: letting go and allowing my hands, that my fingers to
• 4:26:39
  Speaker 3: relax you by a message your body. So I want
• 4:26:50
  Speaker 3: to start off just by placing my hands on the
• 4:26:55
  Speaker 3: back of your head, just gently. You can feel what
• 4:27:01
  Speaker 3: my hands feel like really on you. So you can
• 4:27:09
  Speaker 3: maybe feel the warmth of my hands on the back
• 4:27:11
  Speaker 3: of your head. With my hands to the side of
• 4:27:17
  Speaker 3: your head, not pressing, but just holding there very gently,
• 4:27:25
  Speaker 3: maybe over your ears, and a little bit on your face,
• 4:27:29
  Speaker 3: just so you can feel my hands so you can
• 4:27:34
  Speaker 3: become accustomed to them. And now put my hands on
• 4:27:47
  Speaker 3: the back of your head again and gently let them
• 4:27:52
  Speaker 3: slide down onto the back of your neck. You can
• 4:28:04
  Speaker 3: feel my hands gently stroking the back of your neck
• 4:28:15
  Speaker 3: to start with, just so you can get used to
• 4:28:21
  Speaker 3: the feeling with my hands on your skin, get accustomed
• 4:28:27
  Speaker 3: to realize that you're safe and it's all good, it's
• 4:28:35
  Speaker 3: all fine. And I'm going to start gently messaging the
• 4:28:45
  Speaker 3: muscles in the back of your neck with both hands. Now,
• 4:29:02
  Speaker 3: this is a very trusting situation really, because our necks
• 4:29:08
  Speaker 3: are so fragile and to have someone have their hands
• 4:29:13
  Speaker 3: around your neck in that way can sometimes be problematic
• 4:29:18
  Speaker 3: for people, which is why massages are quite good, because
• 4:29:24
  Speaker 3: it allows you to relax and to get in touch
• 4:29:33
  Speaker 3: with trust, to feel peaceful and calm. And there's a
• 4:29:50
  Speaker 3: massage the sides of your neck gently moving from the
• 4:29:58
  Speaker 3: bottom of your neck. It would be sort of near
• 4:30:02
  Speaker 3: where your shoulders start, I guess, all the way up
• 4:30:08
  Speaker 3: to your jaw, your ears kind of area that side
• 4:30:13
  Speaker 3: of your neck. Of course, it's a lot longer than
• 4:30:19
  Speaker 3: the front of your neck. The message in the back
• 4:30:35
  Speaker 3: of your neck, especially that area where perhaps we hold tension,
• 4:30:48
  Speaker 3: and as that area's message, you can actually feel a
• 4:30:52
  Speaker 3: sense of release in the back of your neck and
• 4:31:00
  Speaker 3: maybe you can breathe it out as well. Notice how
• 4:31:06
  Speaker 3: it feels. Notice how you feel. They're moving down to
• 4:31:19
  Speaker 3: that area between your neck and your shoulders, that muscle area,
• 4:31:27
  Speaker 3: starting to message that area on both sides. I mean,
• 4:31:35
  Speaker 3: this would be the area that a lot of people
• 4:31:37
  Speaker 3: would message if they were going to give you like
• 4:31:40
  Speaker 3: a shoulder message even that's not technically the shoulders, but
• 4:31:46
  Speaker 3: it's all the muscles that lead to the shoulders from
• 4:31:51
  Speaker 3: the neck and again that can hold tension and stress.
• 4:31:58
  Speaker 3: And when message sometimes a nice deep message is useful,
• 4:32:06
  Speaker 3: and you decide how deep that message is, and just
• 4:32:22
  Speaker 3: allow my knuckles just to dig in to get to
• 4:32:29
  Speaker 3: those muscles and to realy relaxed all the time being
• 4:32:39
  Speaker 3: firm yet gentle with you and just stroking down the
• 4:32:57
  Speaker 3: area to your actual shoulders, moving to the muscles of
• 4:33:06
  Speaker 3: your shoulders, and maybe initially just pulling up the shoulders
• 4:33:17
  Speaker 3: a little bit off the table, just to give you
• 4:33:20
  Speaker 3: a little bit of a stretch, but very gently. And
• 4:33:31
  Speaker 3: you've got the muscles at the front of your shoulders,
• 4:33:34
  Speaker 3: the sides and the back. Again, this is a part
• 4:33:45
  Speaker 3: that can really take quite a bit of pressure, quite
• 4:33:50
  Speaker 3: a bit of needing. If if you wish to really
• 4:34:00
  Speaker 3: release the tension to really get into those muscles, and
• 4:34:09
  Speaker 3: you can let your fingers in there. They you feel
• 4:34:13
  Speaker 3: really nice. Sometimes it's just being stroked gently or being
• 4:34:20
  Speaker 3: massaged quite strongly. It can all be beneficial to the
• 4:34:30
  Speaker 3: real oxation. Put the muscles in your shoulders now to
• 4:34:49
  Speaker 3: move down your arms. We do one arm at a time.
• 4:34:59
  Speaker 3: Start team with your right arm. Well I do is
• 4:35:08
  Speaker 3: I just lift your arm up, just hold it to
• 4:35:13
  Speaker 3: the side of you the way it still be attached,
• 4:35:20
  Speaker 3: and I just message the tops of your arms all
• 4:35:35
  Speaker 3: the way down to your forearms into your wrists, gently
• 4:35:53
  Speaker 3: messaging that parts, the softer part, which is the under
• 4:36:06
  Speaker 3: part of the arm, which leads to the crease in
• 4:36:11
  Speaker 3: your elbow, the inside it's much more sensitive skin. Sometimes
• 4:36:27
  Speaker 3: just having that stroked, I feel really nice, pleasurable and relaxing.
• 4:36:47
  Speaker 3: Now moving down to your right hand, just holding your
• 4:36:57
  Speaker 3: hand in both of my hands, just pressing gently on
• 4:37:11
  Speaker 3: the back of your hand and stretching your fingers ever
• 4:37:18
  Speaker 3: slightly at the same time pressing down and massaging each finger,
• 4:37:37
  Speaker 3: and then starting to massage the palms of the hand.
• 4:37:48
  Speaker 3: Just turning the hand gently, stretching it gently, and actually
• 4:37:59
  Speaker 3: having your hand and held. It can really be an
• 4:38:04
  Speaker 3: emotional experience sometimes even if it is a stranger, so
• 4:38:11
  Speaker 3: when you don't know very well, like a massage person
• 4:38:16
  Speaker 3: or a therapist, maybe because it's intimate and you can
• 4:38:29
  Speaker 3: feel nice, you can feel safe. And as I put
• 4:38:42
  Speaker 3: that right arm back down where it was, did the
• 4:38:51
  Speaker 3: same with your left arm, exactly the same, massage in
• 4:39:03
  Speaker 3: the muscles in your arm all the way down. Do
• 4:39:08
  Speaker 3: you rest, stroking the inside of your arm, just being
• 4:39:21
  Speaker 3: gentle or as firm as you require, and then massaging
• 4:39:36
  Speaker 3: your left hand, stretching the fingers, gently massaging the palm
• 4:39:52
  Speaker 3: of your left hand. And you feel so so relaxing,
• 4:40:18
  Speaker 3: so comforting, and I just rest your left down, back down,
• 4:40:43
  Speaker 3: start to message your back, the biggest part of your body,
• 4:40:55
  Speaker 3: starting at the top parts and again where we already
• 4:41:01
  Speaker 3: be have been the area at the top in between
• 4:41:05
  Speaker 3: your shoulders, near your neck. Going back, the massage in
• 4:41:12
  Speaker 3: the area again, but this time moving downwards, taking a
• 4:41:23
  Speaker 3: downward stroke to the middle of your back, working from
• 4:41:32
  Speaker 3: the outside inwards. It's a massage in the your back,
• 4:41:39
  Speaker 3: but the the outsides of your back parts where your
• 4:41:52
  Speaker 3: arms would maybe rest against, almost the part that connects
• 4:42:05
  Speaker 3: your front to your back, and just messaging down firmly
• 4:42:21
  Speaker 3: but gently, as firm as you want, moving down and
• 4:42:31
  Speaker 3: moving across a little bit, and moving all the way
• 4:42:33
  Speaker 3: down again, being very gentle yet firm as you choose.
• 4:42:47
  Speaker 3: Eventually we get to the spine. We can massage the
• 4:42:52
  Speaker 3: muscles and either side of your spine from the top
• 4:42:56
  Speaker 3: of your neck all the way down to your lower back.
• 4:43:08
  Speaker 3: We can do that a few times. Sometimes people would
• 4:43:15
  Speaker 3: use the knuckle or the you know, two fingers and
• 4:43:22
  Speaker 3: just go your side of the spine almost just push down,
• 4:43:29
  Speaker 3: go all the way down to the bottom of the spine,
• 4:43:33
  Speaker 3: each time releasing tension and opening up the body, stretching
• 4:43:44
  Speaker 3: your body so that you feel more relaxed but at
• 4:43:51
  Speaker 3: the same time rejuvenated. And now I'm going to move
• 4:44:07
  Speaker 3: to one side, to your right side, and from the
• 4:44:15
  Speaker 3: bottom of your ribs to your pelvis, I'm going to
• 4:44:21
  Speaker 3: massage that area of your back. I'll stretch over the
• 4:44:28
  Speaker 3: other side and I will pull the muscles gently and
• 4:44:33
  Speaker 3: massage and push from one end that side or right
• 4:44:38
  Speaker 3: to my side. It's in the middle of fact to
• 4:44:43
  Speaker 3: where your spine is. Massage in that side of your
• 4:44:47
  Speaker 3: spine the opposite side to where I'm standing. It's almost
• 4:44:55
  Speaker 3: like kneading bread. There's that big area.
• 4:45:00
  Speaker 2: Which is.
• 4:45:02
  Speaker 3: Firm yet lots there to message. Potentially one of the
• 4:45:12
  Speaker 3: most important places to actually have a message, because you
• 4:45:19
  Speaker 3: really feel it. You really feel the release and the
• 4:45:25
  Speaker 3: pleasure of having your lower back massaged. It releases so
• 4:45:33
  Speaker 3: much from your body that's not useful, starting a healing
• 4:45:42
  Speaker 3: process which will continue long after this recording is over.
• 4:45:57
  Speaker 3: The message in this part of your body only feels
• 4:46:00
  Speaker 3: really good for you. It's actually fun to do because
• 4:46:06
  Speaker 3: it is, as I said, like kneading bread, it's a
• 4:46:12
  Speaker 3: part that you can really get hold of and really
• 4:46:16
  Speaker 3: message deeply. If that's your choice, then I'm going to
• 4:46:30
  Speaker 3: move over to the other side of your body and
• 4:46:32
  Speaker 3: do the same with the opposite part of your lower back,
• 4:46:44
  Speaker 3: kneading and messaging from your sides all the way to
• 4:46:53
  Speaker 3: the middle of your back where your spine is pressing
• 4:47:01
  Speaker 3: and kneading firm and gentle at the same time. It
• 4:47:11
  Speaker 3: feels so releasing this mixture of pleasure, comfort, release, calmness,
• 4:47:24
  Speaker 3: relaxation or mixed together. Plus there's that feeling from your
• 4:47:36
  Speaker 3: stomach as it's being stretched. Even though you're in your
• 4:47:41
  Speaker 3: stomach now, you can feel it being stretched because that
• 4:47:45
  Speaker 3: whole area is connected to your stomach. Now we're going
• 4:47:57
  Speaker 3: to move or move further up to your top of
• 4:48:02
  Speaker 3: your body, and I'm gonna do the same this time,
• 4:48:07
  Speaker 3: starting with your upper back. Put my hands forward over
• 4:48:16
  Speaker 3: and mass massage in that area up to your spine,
• 4:48:23
  Speaker 3: from the side of your body up to your spine.
• 4:48:27
  Speaker 3: So some of that massage area, that muscle tissue or
• 4:48:34
  Speaker 3: whatever fatty tissue even will be possibly from your chest.
• 4:48:39
  Speaker 3: Be there's all connected, the chest and the back connect together.
• 4:48:47
  Speaker 3: I'm going to be massaging and just pulling some of
• 4:48:50
  Speaker 3: that skin from your side up and massaging that area
• 4:49:01
  Speaker 3: of your upper back all the way to your spine.
• 4:49:09
  Speaker 3: And then I'll move down a bit and I'll continue
• 4:49:12
  Speaker 3: with the middle of your back, doing exactly the same
• 4:49:15
  Speaker 3: thing as gentle or as deep as you choose. Now,
• 4:49:33
  Speaker 3: I'll move the other side again and do the exact
• 4:49:37
  Speaker 3: same thing with the top of your back on the
• 4:49:41
  Speaker 3: other side, from pretty much underneath your arm area really
• 4:49:56
  Speaker 3: to your spine. I then continuing that all the way down,
• 4:50:08
  Speaker 3: including your lower your middle of your back. I'm gonna
• 4:50:26
  Speaker 3: go to your thighs, the backs of your thighs, and
• 4:50:32
  Speaker 3: the sides of your thighs, starting with your right leg.
• 4:50:42
  Speaker 3: Massage in the back and the sides of your thighs
• 4:50:52
  Speaker 3: gently and firmly. There's a lot of muscles there. It's
• 4:50:58
  Speaker 3: an area that can be very ten ends at times
• 4:51:01
  Speaker 3: and maybe needs a little bit more pressure than the
• 4:51:05
  Speaker 3: rest of the body that's up to you. You can
• 4:51:13
  Speaker 3: gently stroke the back of your legs where you know,
• 4:51:20
  Speaker 3: opposite your knee joint or underneath your knee joint, very sensitive,
• 4:51:26
  Speaker 3: gentle area, and then working down to your calf muscles.
• 4:51:42
  Speaker 3: Massage in your calf muscles thoroughly and deeply, if you choose,
• 4:51:52
  Speaker 3: using both hands fingers digging deep kah to your ankles.
• 4:52:11
  Speaker 3: In the back of your back of your ankles, just
• 4:52:17
  Speaker 3: gently massage in that area, maybe lifting the leg and
• 4:52:29
  Speaker 3: stretching a little bit. Moving to the right foot, massage
• 4:52:53
  Speaker 3: in the bottom of your feet and the sides of
• 4:53:02
  Speaker 3: your feet gently but firm enough so they don't tickle,
• 4:53:19
  Speaker 3: and just allow the pleasure that you get from having
• 4:53:24
  Speaker 3: your feet message to just overtake you as I continue
• 4:53:34
  Speaker 3: to message your feet, the bottoms of your feet, the sides,
• 4:53:43
  Speaker 3: your arches, your heel. You can put a lot of
• 4:53:49
  Speaker 3: pressure into your heel and it feels amazing, Yet the
• 4:53:55
  Speaker 3: arches need to be a bit more gentle. Stretching your
• 4:54:03
  Speaker 3: toes gently and massage in the bottoms of your toes
• 4:54:10
  Speaker 3: with my fingers, each one individually. Moving over to the
• 4:54:26
  Speaker 3: left leg to do exactly the same thing, starting at
• 4:54:35
  Speaker 3: the top of the thighs, work in the back of
• 4:54:40
  Speaker 3: the thighs and the sides, massaging deeply and gently the
• 4:54:47
  Speaker 3: whole area, working all the way down. And this is
• 4:55:01
  Speaker 3: an area that maybe you could like to spend more
• 4:55:08
  Speaker 3: time relaxing and messaging. So perhaps if you wanted like
• 4:55:16
  Speaker 3: a bigger future recording wants, spend more time on one
• 4:55:22
  Speaker 3: particular area. As you moved down to your calf muscles,
• 4:55:40
  Speaker 3: massage and your calf muscles firmly and gently, moving down
• 4:55:55
  Speaker 3: your raincord into your feet. That's charging the backs of
• 4:56:02
  Speaker 3: your feet, the bottoms of your feet, stretching your toes
• 4:56:13
  Speaker 3: and message in each tone individually. And that feeling of
• 4:56:19
  Speaker 3: pleasure and release that you experience when your having your
• 4:56:25
  Speaker 3: feet massaged feels really good. Now, if you turn over
• 4:56:47
  Speaker 3: in your mind, laying on your back, I'm just going
• 4:56:58
  Speaker 3: to start again for your neck area in your shoulders,
• 4:57:15
  Speaker 3: just to get back in touch with that area. And
• 4:57:25
  Speaker 3: as you move up, I can clean my hands make
• 4:57:37
  Speaker 3: them more fresh, because now I'm going to massage your
• 4:57:41
  Speaker 3: face gently, starting off with your forehead. Your eyes are
• 4:57:56
  Speaker 3: closed and I can just wretch your eyes a little bit,
• 4:58:04
  Speaker 3: pushing up on your eyebrows and just messaging around your scalp,
• 4:58:21
  Speaker 3: massaging down your cheeks, around your ears, into your chaw
• 4:58:31
  Speaker 3: gently the side of your neck chin mm hmm, and
• 4:58:54
  Speaker 3: just moving down should neck down to your chest, starting
• 4:59:06
  Speaker 3: by massage in the very top of your chest where
• 4:59:13
  Speaker 3: the collarbone is. Give a side of the collarbone, and
• 4:59:27
  Speaker 3: then just message in the hole of the chest, moving
• 4:59:39
  Speaker 3: the chest around. Because it's quite a large area, you
• 4:59:53
  Speaker 3: can move from one side to the next, moving my
• 5:00:01
  Speaker 3: hands underneath pretty much where your arms are stretching up,
• 5:00:14
  Speaker 3: stretching some of the muscles of your back in the process,
• 5:00:22
  Speaker 3: moving up over your chest, and they're moving down again.
• 5:00:44
  Speaker 3: They'll lauer my hands. They just massage gently and slide
• 5:00:50
  Speaker 3: down towards your stomach, starting in the middle of your chest,
• 5:01:00
  Speaker 3: and then gradually my hands moving apart and massaging and
• 5:01:07
  Speaker 3: sliding at the same time, moving down to just below
• 5:01:16
  Speaker 3: your rib cage, moving down, then messaging up again, giving
• 5:01:34
  Speaker 3: your chest all the attention that it needs to feel
• 5:01:43
  Speaker 3: completely relaxed. Remembering them. I'm also going to be focusing
• 5:01:56
  Speaker 3: on your sides as well, area that really doesn't get
• 5:02:02
  Speaker 3: much attention but feels really good when it's massaged, just
• 5:02:13
  Speaker 3: stroking my hands down the sides of your body, just
• 5:02:21
  Speaker 3: below your arms all the way down to your hips.
• 5:02:34
  Speaker 3: Now moving to your stomach area. I'm going to stand
• 5:02:40
  Speaker 3: one side of you like I did when I did
• 5:02:43
  Speaker 3: your luwer back. I'm gonna do a similar process of
• 5:02:49
  Speaker 3: just stretching the muscles from the side, gently mess from
• 5:03:04
  Speaker 3: one side to the next, move in a whole area
• 5:03:13
  Speaker 3: from below your ribs all the way down to below
• 5:03:17
  Speaker 3: your belly button, and then move around to the other
• 5:03:27
  Speaker 3: side of you and repeat that process of relaxing deeply, calmly.
• 5:03:46
  Speaker 3: You feel loose, you feel free. And it's something about
• 5:03:53
  Speaker 3: having your stomach message that's different from any other part
• 5:04:01
  Speaker 3: because we do have a tendency of holding a different
• 5:04:06
  Speaker 3: kind of stress in our stomach that we may not
• 5:04:10
  Speaker 3: be aware of. As I now message your stomach in
• 5:04:21
  Speaker 3: front of your stomach, making circles around your belly button,
• 5:04:34
  Speaker 3: anything going the other way around, there's a gentleness and
• 5:04:44
  Speaker 3: a freedom that comes from feeling how you're feeling. As
• 5:04:56
  Speaker 3: I now move down the tops of your thighs muscles
• 5:05:03
  Speaker 3: massaging them, and I can do this two legs at
• 5:05:09
  Speaker 3: the same time, pressing down, massaging deeply those muscles in
• 5:05:19
  Speaker 3: your thighs, at front of your thighs, and moving down
• 5:05:29
  Speaker 3: to your knees, gently massaging your knees, sliding down your shins,
• 5:05:42
  Speaker 3: putting pressure on either side of your shin gently softly
• 5:05:50
  Speaker 3: but firmly, moving down to your ankles, stroking the tops
• 5:06:04
  Speaker 3: of your feet, and then with each foot in each hand,
• 5:06:16
  Speaker 3: just gently messaging the whole of the foot, the top,
• 5:06:24
  Speaker 3: the bottom, your heel, your ankle, your toes, messaging every
• 5:06:34
  Speaker 3: part of your feet. Feels so good to select go
• 5:06:44
  Speaker 3: and enjoy the process. Enjoy feeling so deeply relaxed, so
• 5:07:08
  Speaker 3: much comfort, and so many feelings that come just from
• 5:07:15
  Speaker 3: touching your skin. And you can just lie there for
• 5:07:32
  Speaker 3: as long as you choose, enjoying the feeling of deep
• 5:07:42
  Speaker 3: comfort and being massaged by me. Enjoy the deep, right,
• 5:08:17
  Speaker 3: And all we're gonna do is blow out some candles.
• 5:08:26
  Speaker 8: In your mind, there are going to be a hundred candles,
• 5:08:48
  Speaker 8: and you're going to blow each one out individually, one
• 5:08:54
  Speaker 8: by one, starting at one hundred.
• 5:09:00
  Speaker 3: Good as I count down all the way down to one,
• 5:09:13
  Speaker 3: and each time I say a number, you can imagine
• 5:09:22
  Speaker 3: that candle in front of you, and I'd like you
• 5:09:28
  Speaker 3: to actually physically gently blow that candle out, just so
• 5:09:48
  Speaker 3: it's not big blow, its just a gentle, and that
• 5:09:56
  Speaker 3: candle will extinguish. And then I'll say the next number
• 5:10:07
  Speaker 3: as we move down, and you can just plot that
• 5:10:17
  Speaker 3: one out as well. And as we move down the numbers,
• 5:10:31
  Speaker 3: you'll find yourself feeling more and more relaxed. If you
• 5:10:40
  Speaker 3: need to sleep, you'll also find yourself becoming incredibly tired
• 5:10:50
  Speaker 3: and sleepy. In fact, you may struggle to blow out
• 5:11:02
  Speaker 3: all one hundred of these candles as you feel more
• 5:11:19
  Speaker 3: and more deeply relaxed, more and more deeply tired, And
• 5:11:47
  Speaker 3: the further you go down, the more your mind starts
• 5:11:57
  Speaker 3: to drift. You may find that you stop listening to
• 5:12:09
  Speaker 3: me after a while. And even though there may be
• 5:12:22
  Speaker 3: background sounds where you are, you'll be aware of those
• 5:12:31
  Speaker 3: sounds at the moment you may start to just not
• 5:12:50
  Speaker 3: even notice them.
• 5:12:56
  Speaker 2: At all.
• 5:12:59
  Speaker 3: Because they unimportant. Where I am, I've got the sounds
• 5:13:13
  Speaker 3: of the birds, there's horrors, the pigeon who likes to
• 5:13:20
  Speaker 3: say hello sometimes, and there's the odd plane that goes by,
• 5:13:29
  Speaker 3: maybe traffic and trains in the distance, but none of
• 5:13:43
  Speaker 3: that scene is important. Whatsoever are candles you blow out.
• 5:13:57
  Speaker 3: Less important, anything.
• 5:14:02
  Speaker 4: Is more.
• 5:14:07
  Speaker 3: Candles you blow out the further seemed to move away
• 5:14:25
  Speaker 3: from sounds and from general date days. Stuff seems to
• 5:14:39
  Speaker 3: just move away on its own. You feel more calm
• 5:15:00
  Speaker 3: every candle you blow out, MHM guiding you to the
• 5:15:16
  Speaker 3: next number, do you hear me say? And then you
• 5:15:29
  Speaker 3: blow that candle out too h So easy, so simple.
• 5:15:56
  Speaker 3: We're gonna start by introducing the first candle, which is
• 5:16:10
  Speaker 3: a hundred. The first candle is one hundred. When you
• 5:16:29
  Speaker 3: blow that candle out, you'll find immediately a slight change
• 5:16:49
  Speaker 3: in how you feel, as well as the real sense
• 5:16:57
  Speaker 3: of positivity growing within you, relaxation and sleepiness expanding. Starting
• 5:17:28
  Speaker 3: with one hundred, blow out by candle now m h.
• 5:17:56
  Speaker 3: Ninety nine, candle ninety eight, cand ninety seven, ten, ninety six, ten,
• 5:19:57
  Speaker 3: ninety five and ninety four, candle ninety three and ninety
• 5:21:26
  Speaker 3: two and ninety one, ten to ninety eight, two nine
• 5:23:05
  Speaker 3: and eighty eight and.
• 5:23:58
  Speaker 9: Eighty endo eighties eight, five, four, tenn ten, eighty two.
• 5:28:05
  Speaker 3: And two one.
• 5:29:51
  Speaker 10: Jes seventy nine, candle seventy eight, candle seventy seven, candle
• 5:30:48
  Speaker 10: seventy six, candle seventy five candle seventy four, candle seventy three,
• 5:32:02
  Speaker 10: candle seventy two, candle seventy one, candle seventy one and
• 5:33:09
  Speaker 10: seventy and sixty nine, Candle sixty eight, candle sixty seven,
• 5:34:17
  Speaker 10: candle sixty five, candle sixty four mm hmm, candle sixty four,
• 5:35:21
  Speaker 10: candle sixty three, candle sixty two and sixty one. Candle
• 5:36:25
  Speaker 10: sixty and fifty nine, Handle fifty eight, candle fifty seven,
• 5:38:06
  Speaker 10: candle fifty six, candle fifty five, candle fifty four, handle
• 5:39:37
  Speaker 10: fifty three, candle fifty fifty two onto fifty, candle fifty one,
• 5:42:02
  Speaker 10: candle fifty, candle foty nine, candle forty eight, candle forty
• 5:43:56
  Speaker 10: seven can do, forty six, can forty five and forty
• 5:45:37
  Speaker 10: two candle Who do you handle? Forty Candle thirty nine
• 5:48:21
  Speaker 10: and thirty eight.
• 5:48:56
  Speaker 3: Can't do thirty seven, Canto thirty five, ten two thirty four,
• 5:51:09
  Speaker 3: handle thirty three, handle thirty one, chendle thirty four twoinighteen nine,
• 5:54:41
  Speaker 3: candle twenty eight and twenty seven, twenty six can do
• 5:57:11
  Speaker 3: twenty five and ten four, end twenty thirty and twenty
• 5:59:18
  Speaker 3: deep two and twenty one.
• 6:00:33
  Speaker 6: And to.
• 6:00:38
  Speaker 3: Witty h.
• 6:01:16
  Speaker 7: M.
• 6:01:41
  Speaker 3: Candle ninety ten to seventeen sixteen chancel fourteen ten true
• 6:06:48
  Speaker 3: and eleven Hey yeah, Jame do nine two eight two six, can.
• 6:12:06
  Speaker 2: Can do?
• 6:12:11
  Speaker 3: Fool, can do seven two?
• 6:15:03
  Speaker 2: Or let go.
• 6:15:11
  Speaker 3: Of all of those thoughts, worries, concerns about the past,
• 6:15:19
  Speaker 3: thoughts about the future, and even things you've been thinking
• 6:15:23
  Speaker 3: about today. Just let it all go because none of
• 6:15:31
  Speaker 3: it is useful in this moment. This is your opportunity
• 6:15:45
  Speaker 3: to just focus on feeling relaxed, allowing yourself to get
• 6:16:00
  Speaker 3: in touch with that natural sense of peace that we
• 6:16:10
  Speaker 3: all have within us. It's available for everyone. It just
• 6:16:16
  Speaker 3: sometimes takes a little bit of effort to set up
• 6:16:22
  Speaker 3: the right time and place in order for you to
• 6:16:28
  Speaker 3: just let go. Because when you do decide to let
• 6:16:37
  Speaker 3: go and relax, that's what your body starts to do
• 6:16:45
  Speaker 3: because you've chosen, You've chosen to just allow your body
• 6:16:53
  Speaker 3: to unwind and your mind starts to slow down. And
• 6:17:02
  Speaker 3: it's a nice feeling. It's a nice feeling at the beginning,
• 6:17:07
  Speaker 3: just to know that you have chosen to decide to
• 6:17:16
  Speaker 3: relax deeply, and because you've made that decision, your body
• 6:17:25
  Speaker 3: will just follow suit. Because sometimes all the muscles in
• 6:17:31
  Speaker 3: your body need is just permission from you to relax,
• 6:17:41
  Speaker 3: because so often we're busy, we're going from here to there,
• 6:17:45
  Speaker 3: we're walking around, and we're doing stuff, and the body
• 6:17:51
  Speaker 3: doesn't have any time or space to really relax deeply.
• 6:18:03
  Speaker 3: So it kind of waits for you to lead the way,
• 6:18:08
  Speaker 3: waits for your permission. And when you do give your permission,
• 6:18:19
  Speaker 3: when you give the say so we need say okay,
• 6:18:23
  Speaker 3: it's time for your body to let go completely and
• 6:18:30
  Speaker 3: relax totally, your body just follows. It's like a breath
• 6:18:42
  Speaker 3: of relief. Ah good, I can now relax. That feeling
• 6:18:52
  Speaker 3: at the end of a day of very physical day
• 6:18:55
  Speaker 3: that you may experience in the past, but you get high.
• 6:19:00
  Speaker 3: Then you just sit down on a chair, maybe you
• 6:19:03
  Speaker 3: kick your shoes off, and our feels so nice knowing
• 6:19:10
  Speaker 3: that you don't have to get up again for a
• 6:19:14
  Speaker 3: little while at least if you choose, you can just
• 6:19:18
  Speaker 3: sit there for maybe an hour to it feels blissful.
• 6:19:30
  Speaker 3: And just by sitting down like that, your body knows
• 6:19:36
  Speaker 3: that it's time to relax. Your body has been given
• 6:19:41
  Speaker 3: permission from you because it's a mindset. In your mind,
• 6:19:51
  Speaker 3: you're prepared to let go of everything and just completely
• 6:20:03
  Speaker 3: allow all the stress of your body to evaporate. Any
• 6:20:12
  Speaker 3: tensions can just gradually vanish. It's almost like magic, really,
• 6:20:31
  Speaker 3: because that sense of relaxation in your body, it's a
• 6:20:38
  Speaker 3: very natural state. It's not something unusual. It may feel
• 6:20:45
  Speaker 3: unusual when you first start to relax, if you if
• 6:20:49
  Speaker 3: you haven't really spent a lot of time focusing and
• 6:20:54
  Speaker 3: giving yourself this space to let go completely and relax,
• 6:20:59
  Speaker 3: they see more most alien, but it isn't. It's actually
• 6:21:07
  Speaker 3: the most natural thing in.
• 6:21:09
  Speaker 2: The world.
• 6:21:11
  Speaker 3: To let go completely, to relax totally, the most natural
• 6:21:21
  Speaker 3: thing in the world to allow yourself to feel really
• 6:21:33
  Speaker 3: calm in your mind. And it is almost like a
• 6:21:39
  Speaker 3: literal unwinding. It's like you press a button and all
• 6:21:49
  Speaker 3: the tension just releases, and it's like a wheel, like
• 6:21:56
  Speaker 3: a cog, like the inside of a clock just doesn'twhind.
• 6:22:00
  Speaker 3: And it's almost like you could see the little wind
• 6:22:04
  Speaker 3: up knob that's used just going the opposite way that
• 6:22:10
  Speaker 3: you choose to wind it up, and the energy that
• 6:22:16
  Speaker 3: frenetic stress for energy gradually winding down, losing its power,
• 6:22:28
  Speaker 3: losing its strength as a sense of relaxation becomes stronger
• 6:22:37
  Speaker 3: and deeper, and you may find a the more relaxed
• 6:22:47
  Speaker 3: you feel, that your mind starts to wonder, maybe seem
• 6:22:59
  Speaker 3: to stop listen listening to me for a while, and
• 6:23:03
  Speaker 3: your mind goes somewhere else, and then you realize you're
• 6:23:08
  Speaker 3: listening to me again, and that was just your mind
• 6:23:14
  Speaker 3: drifting to sleep, which is quite natural, because sometimes when
• 6:23:24
  Speaker 3: we're stressed and tense, we're not I mean, I actually
• 6:23:31
  Speaker 3: be aware of what we need, what we physically or
• 6:23:36
  Speaker 3: emotionally need in this moment. But when you allow your
• 6:23:46
  Speaker 3: body and mind to relax completely and you let go
• 6:23:52
  Speaker 3: of all thoughts, concerns, worries, ideas, all letting them go,
• 6:24:02
  Speaker 3: allow them to drop onto the floor. When you start
• 6:24:11
  Speaker 3: to get in touch with the feelings of such relaxation,
• 6:24:23
  Speaker 3: and feels so nice to be in touch with the
• 6:24:30
  Speaker 3: calmness of the different body parts as they become looser
• 6:24:41
  Speaker 3: and looser. Even your breathing seems easier and more natural, effortless,
• 6:24:58
  Speaker 3: as that cool air enters through your mouth or nose
• 6:25:03
  Speaker 3: into your lungs, breathing in comfort and relaxation, and then
• 6:25:14
  Speaker 3: just breathing out any excess remain intention or stress from
• 6:25:22
  Speaker 3: every part of your body and mind. And as you
• 6:25:31
  Speaker 3: start to focus on your mind, maybe you notice that
• 6:25:37
  Speaker 3: things have come to a standstill or maybe just much
• 6:25:45
  Speaker 3: much lower than before, because your mind is not really
• 6:25:55
  Speaker 3: needed when listening to my voice, which allows your mind
• 6:26:04
  Speaker 3: to relax just as deeply as your body. And that's
• 6:26:13
  Speaker 3: synchronicity between the relaxation of your body and relaxation of
• 6:26:25
  Speaker 3: your mind.
• 6:26:28
  Speaker 2: Let you know that.
• 6:26:32
  Speaker 3: Feeling completely calm, loose, and relaxed really is a great
• 6:26:45
  Speaker 3: healing experience fear and has so many positive benefits for
• 6:27:02
  Speaker 3: your body, mind, and your life. To be able to
• 6:27:09
  Speaker 3: let go everything and to relax completely in all parts
• 6:27:21
  Speaker 3: of your body and mind. Even your bones are raxed,
• 6:27:32
  Speaker 3: all your muscles are raxed, even the skin that covers
• 6:27:45
  Speaker 3: your body is relaxed. Every hair.
• 6:27:59
  Speaker 6: That you have.
• 6:28:01
  Speaker 3: There's also deeply relaxed. And your brain really starts to
• 6:28:19
  Speaker 3: feel the benefits of this healing relaxation. And then as
• 6:28:32
  Speaker 3: you focus on the inside of your scalp where your
• 6:28:38
  Speaker 3: brain is, you can start to realize and notice the
• 6:28:46
  Speaker 3: benefits of your brain relaxing deeply, and there's your brain
• 6:29:00
  Speaker 3: continues to relax it sends those messages to the rest
• 6:29:10
  Speaker 3: of your body.
• 6:29:13
  Speaker 2: And your mind.
• 6:29:16
  Speaker 3: To re relax even more deeply, relax more completely, letting
• 6:29:39
  Speaker 3: go of any remaining thoughts or concens allow them just
• 6:29:51
  Speaker 3: to drop onto the floor because they're no longer necessary
• 6:29:59
  Speaker 3: in this moment, in this moment of deep relaxation and calmness,
• 6:30:13
  Speaker 3: filling your brain with deep concentrated heathing, calming, relaxing every
• 6:30:40
  Speaker 3: part of your brain, feeling so loose and comfortable, so
• 6:30:59
  Speaker 3: relaxed and peaceful. Your brain feels so light, that's so healthy,
• 6:31:17
  Speaker 3: and that sense of deep deep comfort really does allow
• 6:31:27
  Speaker 3: you to enjoy those ever increasing sensations of comfort that
• 6:31:43
  Speaker 3: are spreading throughout your body, relaxing each and every muscle
• 6:31:56
  Speaker 3: of your body, and deeper and deeper, much more deeper
• 6:32:14
  Speaker 3: than before, much more comfivent spreading through your body in
• 6:32:31
  Speaker 3: your mind, feed so peaceful and calm, so very fair,
• 6:32:50
  Speaker 3: peaceful in avery part of your body, letting him go
• 6:33:05
  Speaker 3: everything averything, so peaceful, time, so relax a very second
• 6:33:30
  Speaker 3: the passes you feel.
• 6:33:37
  Speaker 11: Dper, dper relaxed, dper and deeper, relax came so calm,
• 6:34:06
  Speaker 11: peace for so very peace, from your head down to
• 6:34:19
  Speaker 11: your toes, such peace and comfort growing all the time,
• 6:34:35
  Speaker 11: such peace and comfort spreading through your body and mind
• 6:34:49
  Speaker 11: deeper deeper, such comfort, spreading hmm, and sinking deeper into
• 6:35:06
  Speaker 11: avery muscle of your body, so that you feel amazing,
• 6:35:20
  Speaker 11: so relaxed, so piece soul, so last.
• 6:35:36
  Speaker 3: And peace, letting go.
• 6:35:45
  Speaker 4: Everything.
• 6:35:50
  Speaker 3: We're gonna do a body scan, focusing on firstly how
• 6:35:57
  Speaker 3: you feel in your body, not trying to change how
• 6:36:02
  Speaker 3: you feel, not trying to relax, not trying to move
• 6:36:08
  Speaker 3: away from any discomfort or stress or tension, just accepting,
• 6:36:17
  Speaker 3: observing and accepting how you feel in the different parts
• 6:36:22
  Speaker 3: of your body, just allowing yourself to be exactly as
• 6:36:29
  Speaker 3: you are, to notice, to get in touch with how
• 6:36:40
  Speaker 3: you actually feel in this moment. So I'm going to
• 6:36:47
  Speaker 3: start off by focusing on your hands. Just be aware
• 6:36:59
  Speaker 3: of your hands. I'd like you to move your hands around,
• 6:37:08
  Speaker 3: just maybe move your fingers a little bit. I've been
• 6:37:14
  Speaker 3: enclosing your hands very gently, just so that you can
• 6:37:22
  Speaker 3: get in touch with how your hands and your fingers fell,
• 6:37:35
  Speaker 3: very very slow movements. Focusing now on your feet, and
• 6:37:54
  Speaker 3: if you can just do kind of an equivalent with
• 6:37:58
  Speaker 3: your feet is you've just done with your hands, maybe
• 6:38:05
  Speaker 3: turn in your ankles, moving your feet around, moving your
• 6:38:13
  Speaker 3: toes gently, only very gently and very slowly, noticing how
• 6:38:28
  Speaker 3: your feet fulfill in this moment. Focusing now and your eyes.
• 6:38:45
  Speaker 3: I like you to just focus on your eyelids. Maybe
• 6:38:52
  Speaker 3: you can open and close your eyes a couple of
• 6:38:55
  Speaker 3: times to really get in touch with how you feel
• 6:39:00
  Speaker 3: when you do close your eyes. The muscle changes in
• 6:39:09
  Speaker 3: your eyes when you do close them, maybe raising your eyebrows.
• 6:39:17
  Speaker 3: It stretches the tops of your eyes, perhaps quinting your eyes,
• 6:39:29
  Speaker 3: scrunching up your eyes just so you can hear it again.
• 6:39:34
  Speaker 3: Touch with all aspects of how your eyes feel.
• 6:39:47
  Speaker 4: Right now.
• 6:39:57
  Speaker 3: Now focus in on your thighs, and it just starts
• 6:40:04
  Speaker 3: you to gently tense your thighs, just very very gently,
• 6:40:14
  Speaker 3: just enough so you can become more attuned to the
• 6:40:26
  Speaker 3: physical sensation of your upper legs, the front of your thighs,
• 6:40:35
  Speaker 3: in the backs of your thighs, noticing and observing how
• 6:40:48
  Speaker 3: your thighs feel. Right now, moving your focus to the
• 6:41:03
  Speaker 3: back of your neck. Just noticing the back of your
• 6:41:10
  Speaker 3: neck the muscles, and of course they lead to the
• 6:41:17
  Speaker 3: side of your neck. They also lead to the top
• 6:41:21
  Speaker 3: of your back, which leads to your shoulders. So as
• 6:41:27
  Speaker 3: your focus on the back of your neck. Maybe you
• 6:41:33
  Speaker 3: can move your head gently upwards as if you're looking up.
• 6:41:42
  Speaker 3: Maybe moving your head down as if you're looking down.
• 6:41:51
  Speaker 3: Perhaps moving your head side to side, right to left,
• 6:41:57
  Speaker 3: but only very slowly and very gently. I'm not trying
• 6:42:09
  Speaker 3: to force anything. It has to be very very gentle,
• 6:42:20
  Speaker 3: just so you can.
• 6:42:24
  Speaker 1: Be more.
• 6:42:27
  Speaker 3: In touch with the feelings, with the sensations of physical
• 6:42:38
  Speaker 3: sensations of how the back of your neck feels. Right now,
• 6:42:54
  Speaker 3: as we now focus on the tops of your arms,
• 6:43:05
  Speaker 3: the parts where your biceps and your triceps are between
• 6:43:10
  Speaker 3: your elbow and your shoulders. To focus on those parts,
• 6:43:18
  Speaker 3: the tops of your arms, you may like to just
• 6:43:25
  Speaker 3: tense them, but very very gently and slowly. See you're
• 6:43:36
  Speaker 3: not straining or put in any pressure whatsoever on your arms.
• 6:43:48
  Speaker 3: It's just so that you can gain more of a
• 6:43:55
  Speaker 3: sense of how you're our arms are feeling in this moment,
• 6:44:09
  Speaker 3: and just noticing as you gently, very gently and slowly
• 6:44:22
  Speaker 3: tighten the muscles and then let go. Notice how the
• 6:44:33
  Speaker 3: tops of your arms feel right now, as now focus
• 6:44:52
  Speaker 3: on your stomach, the area the lower abdomen area below
• 6:45:00
  Speaker 3: your belly button, moving all the way down to your hips,
• 6:45:10
  Speaker 3: just above your grind. Maybe you're able to tense these
• 6:45:21
  Speaker 3: muscles in the area very very gently and slowly, if
• 6:45:39
  Speaker 3: that's a difficult thing to do, and maybe you can
• 6:45:43
  Speaker 3: just move your body, pushing your stomach up, maybe moving
• 6:45:54
  Speaker 3: a little bit to the side using your hips, just
• 6:46:00
  Speaker 3: so that you can.
• 6:46:02
  Speaker 4: Get more.
• 6:46:04
  Speaker 3: In tune with how your lower abdomen area is feeling
• 6:46:19
  Speaker 3: in this moment. Just noticing the physical sensations or your
• 6:46:37
  Speaker 3: lower abdomen as you move your attention to your mouth,
• 6:47:01
  Speaker 3: noticing your lips and inside your mouth, your teeth, your guns,
• 6:47:12
  Speaker 3: your tongue, just noticing how your tongue and your mouth feels.
• 6:47:31
  Speaker 3: It may help by moving your tongue around your mouth,
• 6:47:40
  Speaker 3: moving it to your left, maybe pressing it gently against
• 6:47:48
  Speaker 3: the side of your mouth, and then to the right,
• 6:47:54
  Speaker 3: gently to the side of your mouth, perhaps pressing up
• 6:48:01
  Speaker 3: against the top of your mouth, and then down gently
• 6:48:09
  Speaker 3: against the bottom of your mouth, always very slowly and
• 6:48:20
  Speaker 3: a very very gentle so that you can be aware
• 6:48:40
  Speaker 3: of how you feel in your mouth area. Now I'm
• 6:49:03
  Speaker 3: going to focus on your wrists, and I'm going to
• 6:49:18
  Speaker 3: ask you to maybe just routate your wrists by moving
• 6:49:27
  Speaker 3: your hands in a circular motion very gently and slowly, just.
• 6:49:42
  Speaker 2: So you can.
• 6:49:49
  Speaker 3: Feel the sensations that you are currently experiencing in your risks.
• 6:50:12
  Speaker 3: Perhaps move in your hands up and down again very
• 6:50:25
  Speaker 3: very gently and slowly, very gentzor and slow. As you
• 6:51:02
  Speaker 3: now start to observe your lower back. The bad part
• 6:51:19
  Speaker 3: is just above your hips, where your coxix are a
• 6:51:37
  Speaker 3: whole area which also really does include the signs of
• 6:51:44
  Speaker 3: your body because those muscles are very much connected. As
• 6:51:55
  Speaker 3: those muscles also move into your hip area connecting to
• 6:52:02
  Speaker 3: your buttics the side of your hips, and if you're
• 6:52:18
  Speaker 3: physically able to do so, maybe you can very gently
• 6:52:29
  Speaker 3: just move your body eviss slightly, very slowly from side
• 6:52:43
  Speaker 3: to side, just enough.
• 6:52:50
  Speaker 6: For you.
• 6:52:53
  Speaker 3: To gauge how are you feel in your lower back.
• 6:53:11
  Speaker 3: Perhaps you could even move your hips gently up and down,
• 6:53:26
  Speaker 3: gently and slowly in order to be in touch with
• 6:53:41
  Speaker 3: the physical sensations of your lower back. As we now
• 6:54:05
  Speaker 3: move your attention to your jaw, an area from your
• 6:54:20
  Speaker 3: chin all the way up to near where your ears are.
• 6:54:29
  Speaker 3: The hole of your jaw, you can, just if it's
• 6:54:44
  Speaker 3: okay to do so, gently open your mouth, not wide,
• 6:54:55
  Speaker 3: no stretching, just very gently and slowly opening your mouth
• 6:55:10
  Speaker 3: thing closing your mouth very gently and slowly so you
• 6:55:28
  Speaker 3: can be in touch with how your jaw feels now
• 6:56:12
  Speaker 3: and I have to sit down your chest area and
• 6:56:27
  Speaker 3: you don't need to do anything to move your chest
• 6:56:35
  Speaker 3: because it moves every time you breathe, and it moves
• 6:56:45
  Speaker 3: very gently and slowly automatically with each breath you takee
• 6:57:05
  Speaker 3: As you focus on how your chest feels when you breathe,
• 6:57:53
  Speaker 3: move in your focus to your forms, your elbows. Maybe
• 6:58:08
  Speaker 3: you're able to very gently and slowly tense the muscles
• 6:58:22
  Speaker 3: in your forearms, and when you do that, you can
• 6:58:29
  Speaker 3: feel your elbows as well, very gently and slowly, gently.
• 6:59:04
  Speaker 2: And softly.
• 6:59:09
  Speaker 3: Ob saving your forearms and delpos no mek focus of
• 6:59:48
  Speaker 3: the rest of your back, your upper back, and then
• 7:00:00
  Speaker 3: your the middle of your back, and again this part
• 7:00:17
  Speaker 3: of your body. News Also every time you breathe. You
• 7:00:32
  Speaker 3: may not notice that usually makes you observe.
• 7:00:45
  Speaker 2: Your upper back.
• 7:00:47
  Speaker 3: In the middle of your back, you can really feel that.
• 7:00:59
  Speaker 3: Gentle end no moment moving your focus into your area,
• 7:01:57
  Speaker 3: your buttyes you brain, there's muscles and those bones in
• 7:02:09
  Speaker 3: your midsection. Just noticing how your hips fail right now,
• 7:02:57
  Speaker 3: you can very very gently move your hips. Maybe side
• 7:03:13
  Speaker 3: to side very gently and slo ver very gently, softly.
• 7:03:59
  Speaker 3: M No, Everything starts to slow down, including the thoughts
• 7:04:22
  Speaker 3: in your mind and your mind itself just starts to gradually.
• 7:04:34
  Speaker 3: It doesn't have to be instant, but just gradually starting too.
• 7:04:42
  Speaker 3: It's almost like time is storing chin. It's a slower
• 7:04:51
  Speaker 3: pace to maybe what you're used to in your day
• 7:04:59
  Speaker 3: to day life. It's a slower movement of energy, very
• 7:05:26
  Speaker 3: small movements which make up the larger movements, which is
• 7:05:34
  Speaker 3: always the case. Now, when you move your hand, it
• 7:05:42
  Speaker 3: might seem like it's one movement, but it's lots of
• 7:05:46
  Speaker 3: minute different muscles moving in accordance with each other. And
• 7:05:58
  Speaker 3: what happens in this space that we're sharing is we
• 7:06:11
  Speaker 3: move from that big movement into those smaller movements. Starting
• 7:06:32
  Speaker 3: to focus on how your body feels, not just as
• 7:06:42
  Speaker 3: a whole, not just oh, i'm feel in this way.
• 7:06:47
  Speaker 3: I'm feeling stressed or tense, or I'm feeling relaxed and calm,
• 7:06:54
  Speaker 3: I'm feeling this way, I'm feeling that way. Starting to
• 7:07:01
  Speaker 3: notice that your body begins to present to you small
• 7:07:13
  Speaker 3: feelings around your body, small physical sensations in your legs,
• 7:07:33
  Speaker 3: whether pleasurable, or not, maybe resisting the temptation to label
• 7:07:46
  Speaker 3: them or to judge them, those feelings, just thinking them,
• 7:07:56
  Speaker 3: thinking about them as just being neutral, just feelings, not
• 7:08:09
  Speaker 3: being particularly concerned, but just noticing what your body is
• 7:08:21
  Speaker 3: telling you, the feelings in your arms, instead of feeling
• 7:08:35
  Speaker 3: the hole of the arm, maybe notice those individual feelings
• 7:08:45
  Speaker 3: for all those different muscles and the skin, the hairs
• 7:08:56
  Speaker 3: of your arms, all the end eternal parts of your arms,
• 7:09:01
  Speaker 3: the veins, the bones, just being aware of maybe your
• 7:09:21
  Speaker 3: elbow on your right arm has a certain feeling. Maybe
• 7:09:29
  Speaker 3: your left wrist also has its own individual physical sensation.
• 7:09:55
  Speaker 3: What about your forearm on your right arm, you're right forearm.
• 7:10:09
  Speaker 3: There may not be any particular feeling that you could
• 7:10:15
  Speaker 3: even give a name to, may not feel like anything
• 7:10:24
  Speaker 3: other than just a feeling. You know, it's there. The
• 7:10:34
  Speaker 3: feelings in your shoulders, perhaps your shoulders, when you think
• 7:10:40
  Speaker 3: about them, you're kind of almost like they're the same,
• 7:10:45
  Speaker 3: you know, the same feeling, almost like you both of
• 7:10:50
  Speaker 3: your shoulders are just one thing. Of course they're not.
• 7:11:04
  Speaker 3: And when you focus on your left shoulder and then
• 7:11:09
  Speaker 3: on your right shoulder, maybe find that you move the
• 7:11:16
  Speaker 3: muscles a little bit, maybe tense the muscles gently noticing
• 7:11:28
  Speaker 3: the difference in each shoulder, your lower back, the left
• 7:11:59
  Speaker 3: side your lower back, and the right side of your
• 7:12:03
  Speaker 3: lower back. Of course that connection to your buttocks and
• 7:12:15
  Speaker 3: to your hips, and also moving up into the middle
• 7:12:27
  Speaker 3: of your back. And sometimes like right now, actually, when
• 7:12:41
  Speaker 3: I focus on their part, when I focused on my
• 7:12:45
  Speaker 3: buttocks and then I focused on the middle of my back,
• 7:12:52
  Speaker 3: I almost felt like the muscles in my lower back
• 7:12:54
  Speaker 3: were being stretched very gently, just stretched a little bit.
• 7:13:06
  Speaker 3: Even though I wasn't doing anything to try to stretch
• 7:13:15
  Speaker 3: your lower back, it just seemed to happen. The feeling
• 7:13:20
  Speaker 3: of very gently stretching your lower back comes along. I
• 7:13:40
  Speaker 3: have feeling in your chest, just noticing what sensations you
• 7:14:06
  Speaker 3: are experiencing in your chest right now. And there's so
• 7:14:23
  Speaker 3: much of the chest. Obviously there's the collar bone leading
• 7:14:27
  Speaker 3: to the chest. You've got the chest bone, you've got
• 7:14:34
  Speaker 3: the muscles in your chest, and of course, if you're female,
• 7:14:43
  Speaker 3: there's possibly the breasts. If you're male, you've got the
• 7:14:53
  Speaker 3: different well why not that different these days, but there
• 7:14:58
  Speaker 3: may be more muscles at the top of the chest,
• 7:15:07
  Speaker 3: but at the side underneath it's pretty much the same.
• 7:15:12
  Speaker 3: Whether you're a man or a woman. There's muscles there,
• 7:15:16
  Speaker 3: muscles that stretch out to your back, as well as
• 7:15:22
  Speaker 3: breast tissue which stretches and moves into your back, to
• 7:15:30
  Speaker 3: just being aware of your chest, being with whatever feeling
• 7:15:50
  Speaker 3: there is in your chest. And when I noticed that,
• 7:16:10
  Speaker 3: I focus on my chest. I feel it in my
• 7:16:17
  Speaker 3: back and my upper back. I mean, I guess the
• 7:16:21
  Speaker 3: obvious reason would be because you know, I'll breathe in
• 7:16:29
  Speaker 3: in and it stretches my chest and my back at
• 7:16:35
  Speaker 3: the same time. It feels it feels okay, it doesn't
• 7:16:56
  Speaker 3: feel a little bit of pain in my right chest,
• 7:17:05
  Speaker 3: A little bit not pain, but little discomfort, maybe stiffness possibly,
• 7:17:12
  Speaker 3: I don't know. I noticed my shoulders are also wanting
• 7:17:21
  Speaker 3: to flex for some reason. I think that's probably part
• 7:17:28
  Speaker 3: of my upper back, that connection between my shoulders and
• 7:17:37
  Speaker 3: my oper back, because I can move my shoulders and
• 7:17:42
  Speaker 3: stretch the muscles in my back, moving the shoulders backwards
• 7:17:50
  Speaker 3: or up, which then moves I think it's the scapulous
• 7:17:58
  Speaker 3: in your back. It feels quite nice. Actually, A good
• 7:18:15
  Speaker 3: thing about this is you can, if you want to,
• 7:18:20
  Speaker 3: you can just flex or stimulate the various muscles in
• 7:18:35
  Speaker 3: your body gently in order to get more of the
• 7:18:40
  Speaker 3: sense of how they feel. And when you're relaxing, when
• 7:18:55
  Speaker 3: you do tense and muscle and you let it go
• 7:19:00
  Speaker 3: and yet it relax it relaxes way more than it
• 7:19:09
  Speaker 3: would normally. That you have to feel that you're able
• 7:19:19
  Speaker 3: to do that. There's no point in doing it if
• 7:19:23
  Speaker 3: there's an issue with the per part of your body.
• 7:19:32
  Speaker 3: You need to be gentle with yourself at all times
• 7:19:41
  Speaker 3: when relaxing deeply. It's important to be kind to yourself
• 7:20:00
  Speaker 3: as you notice your mind. How much has your mind
• 7:20:09
  Speaker 3: slowed down since we started this recording? How came and
• 7:20:36
  Speaker 3: peaceful is your mind right now? We have nothing to
• 7:20:48
  Speaker 3: think about and just my voice to listen to, because
• 7:20:58
  Speaker 3: you know the intent behind this recording is relaxation. At
• 7:21:09
  Speaker 3: the very least, for you to feel more relaxed at
• 7:21:15
  Speaker 3: the end of the recording than you did at the beginning,
• 7:21:24
  Speaker 3: at the very least, for your mind to slow down
• 7:21:35
  Speaker 3: because your body continues to relax, because that's what you
• 7:21:50
  Speaker 3: want to happen, that's what you expect.
• 7:22:03
  Speaker 2: To happen.
• 7:22:10
  Speaker 3: For relaxation to fill your body, maybe calm in your
• 7:22:28
  Speaker 3: mind to the point of boredom when you start maybe
• 7:22:37
  Speaker 3: to drift away, drift in. It's almost as if you're
• 7:23:23
  Speaker 3: moving further away from your body in your mind, just
• 7:23:32
  Speaker 3: leaving that there, kind of liking it an escape pod
• 7:23:44
  Speaker 3: in the spaceship a movie. A space movie. You know
• 7:23:48
  Speaker 3: when to get into a little pod in it. Since
• 7:23:52
  Speaker 3: the month far away from the spaceship, safe to dream,
• 7:24:17
  Speaker 3: continue to relax, drifting so slow and peace, so so
• 7:25:36
  Speaker 3: rare and peace, and focusing on the feeling of those
• 7:26:23
  Speaker 3: individual parts of your body that are relaxing.
• 7:26:34
  Speaker 2: One by one.
• 7:26:42
  Speaker 3: You may find that every now and then you realize
• 7:26:55
  Speaker 3: that you aren't listening to my voice because your mind
• 7:27:06
  Speaker 3: started to imagine something different, maybe started to almost move
• 7:27:21
  Speaker 3: into some kind of a dreamy state, And then you
• 7:27:30
  Speaker 3: become aware of my voice again. And even though you
• 7:27:38
  Speaker 3: may want to focus on my voice, you may also
• 7:27:45
  Speaker 3: wish to allow your mind to just drift naturally into
• 7:27:59
  Speaker 3: that space piece of comfort and safety. As you feel
• 7:28:20
  Speaker 3: more comfort spreading through your body like a warm blanket
• 7:28:34
  Speaker 3: covering you gently, keeping your body at just the perfect temperature,
• 7:28:59
  Speaker 3: and even if you can hear background sounds, they just
• 7:29:11
  Speaker 3: don't seem to matter anymore. There's that sense of peace
• 7:29:27
  Speaker 3: spreads through your mind like a gentle breeze, Yes, strong
• 7:29:42
  Speaker 3: enough to blow away all negativity, strong enough to remove
• 7:29:58
  Speaker 3: from your mind any anxiety or stress that was there before,
• 7:30:16
  Speaker 3: and blow away any other thoughts or feelings that just
• 7:30:27
  Speaker 3: don't fit with the sense relaxation. That is feeling your
• 7:30:52
  Speaker 3: body end your mind and as you focus on your mind,
• 7:31:17
  Speaker 3: the count down from ten down to one, and with
• 7:31:22
  Speaker 3: each number you hear, your mind will become slightly more relaxed,
• 7:31:51
  Speaker 3: just just slightly so, from ten down to nine, just
• 7:32:00
  Speaker 3: slight movement. From nine down to eight, just another small
• 7:32:14
  Speaker 3: change in how you feel. Eight down to seven. That
• 7:32:27
  Speaker 3: feeling is a gap, almost like a gap that starts
• 7:32:33
  Speaker 3: to get wider, the gap between those feelings that you
• 7:32:42
  Speaker 3: used to have in your mind compared to the feelings
• 7:32:50
  Speaker 3: you have there growing now, feelings of comfort and security
• 7:32:58
  Speaker 3: and confidence. Then the gap becomes wider. Eight down to seven,
• 7:33:10
  Speaker 3: Seven down to six, And when you get to five,
• 7:33:18
  Speaker 3: your mind will start to have a certain physical sensation,
• 7:33:32
  Speaker 3: almost like there's a magnet outside of your head sucking
• 7:33:39
  Speaker 3: the tension and the stress and any remaining feelings that
• 7:33:45
  Speaker 3: you don't want, sucking them out through your skull. And
• 7:33:56
  Speaker 3: in down to four you can start to really experience
• 7:34:02
  Speaker 3: that sense of not just emptiness, but space, a place
• 7:34:15
  Speaker 3: full of fresh air, place where you can stretch. It's
• 7:34:27
  Speaker 3: almost as if as you go down to four and three,
• 7:34:31
  Speaker 3: your mind is expanding, with this sense of peace and
• 7:34:42
  Speaker 3: tranquility growing as it moves down to When you get
• 7:34:52
  Speaker 3: to one, your mind just feels exactly how you want
• 7:35:02
  Speaker 3: to feel, almost a perfect feeling, maybe a sensation that
• 7:35:24
  Speaker 3: you'd like to keep, a place that's safe, where nothing
• 7:35:36
  Speaker 3: can affect you at all, and you can stay in
• 7:35:52
  Speaker 3: that that space of comfort and confidence, confident in your
• 7:36:01
  Speaker 3: own ability to create this space and this feeling of
• 7:36:09
  Speaker 3: comfort within your own mind just by counting from ten
• 7:36:18
  Speaker 3: down to one. And this is something that you can
• 7:36:25
  Speaker 3: do yourself when you're on your own, the time when
• 7:36:34
  Speaker 3: you can maybe sit down, maybe just for a few minutes,
• 7:36:43
  Speaker 3: close your eyes, just count slowly from ten down to
• 7:36:54
  Speaker 3: one and react experience these feelings in your mind. And
• 7:37:11
  Speaker 3: when you feel that way in your mind, your body
• 7:37:19
  Speaker 3: copies your mind, and that feeling is spread through your
• 7:37:32
  Speaker 3: spine and your nervous system into every part of your body,
• 7:37:40
  Speaker 3: travels through your bloodstream, healing and relaxing every particle of
• 7:37:55
  Speaker 3: your existence. Now we can we can practice this a
• 7:38:12
  Speaker 3: few times before the end of the recording, and then
• 7:38:20
  Speaker 3: you can practice on your own. But each time you
• 7:38:27
  Speaker 3: count for ten about one, the feelings of comfort, calmness,
• 7:38:39
  Speaker 3: and deep deep relaxation becomes stronger and deeper. Feeling your mind,
• 7:39:00
  Speaker 3: in your brain with these positive chemicals, the spread throughout
• 7:39:09
  Speaker 3: your body, relaxing you so quickly, relaxing your whole body
• 7:39:19
  Speaker 3: and mind so very, very easily just by counting.
• 7:39:32
  Speaker 2: From ten down to one.
• 7:39:41
  Speaker 3: So we're going to do it now. I'm going to
• 7:39:44
  Speaker 3: count from ten down to one. I'd like you to
• 7:39:48
  Speaker 3: repeat the number after me. So when I say ten,
• 7:39:56
  Speaker 3: you can just repeat to yourself.
• 7:40:00
  Speaker 4: Ten.
• 7:40:06
  Speaker 3: Just notice, be aware of how you feel in your
• 7:40:16
  Speaker 3: mind and your body. Then when I say nine, you
• 7:40:25
  Speaker 3: can repeat to yourself nine again, noticing the increase in
• 7:40:41
  Speaker 3: comfort and calmness in your mind and in your body.
• 7:40:55
  Speaker 3: The same when I say eight, when I say seven, six,
• 7:41:07
  Speaker 3: I want I say five, four, when I say three, two,
• 7:41:26
  Speaker 3: and lastly you want to say one, you can repeat
• 7:41:31
  Speaker 3: that number.
• 7:41:40
  Speaker 1: Now.
• 7:41:40
  Speaker 3: Of course, when you do this on your own without
• 7:41:46
  Speaker 3: listening to me, you can say the numbers or whatever
• 7:41:52
  Speaker 3: speed that you feel is necessary for you, so you
• 7:42:01
  Speaker 3: can adapt. So if you feel you want to say
• 7:42:07
  Speaker 3: the numbers ten down to one faster than I do,
• 7:42:14
  Speaker 3: then you go ahead and do that. Or if you
• 7:42:17
  Speaker 3: feel when you do it yourself, you'd like to have
• 7:42:22
  Speaker 3: more more space between the numbers, maybe take a lot
• 7:42:30
  Speaker 3: longer to get from ten all the way down to one,
• 7:42:42
  Speaker 3: that's your choice also to do. So I'm going to
• 7:42:55
  Speaker 3: count from ten down to one. I When I get
• 7:43:03
  Speaker 3: to one, that will be the end of this recording,
• 7:43:10
  Speaker 3: and less, of course you're listening with music, and the
• 7:43:14
  Speaker 3: music will continue ten nine five see ye twenty nine, eighteen, seventeen, sixteen, fifteen, fourteen,
• 7:48:30
  Speaker 3: thirteen twelve eleven, ten nine eight, seven, six, five, four,
• 7:49:20
  Speaker 3: three two one. Now open your eyes, noticing how you
• 7:49:48
  Speaker 3: physically feel having counted down from twenty to one, allowing
• 7:49:57
  Speaker 3: stress and tension to leave through your fingertips and your toes.
• 7:50:03
  Speaker 3: And as you focus on your fingertips maybe they feel
• 7:50:08
  Speaker 3: a little bit tingly, which is I suppose quite an understanding,
• 7:50:15
  Speaker 3: considering the tension has been exiting your body through your fingertips.
• 7:50:27
  Speaker 3: So now I'm going to count from twenty down to
• 7:50:29
  Speaker 3: one again. This time you're going to feel relief of
• 7:50:36
  Speaker 3: tension and stress, any anxiety that you may have leaving
• 7:50:49
  Speaker 3: through your stomach, just leaving through your stomach, almost as
• 7:50:55
  Speaker 3: if it's just releasing hold of your stomach, and you'll
• 7:51:02
  Speaker 3: naval to just above your chest or below your chest
• 7:51:06
  Speaker 3: rather so surround in your belly button area, the whole area.
• 7:51:13
  Speaker 3: You can feel the tension of your body where it's left,
• 7:51:18
  Speaker 3: just releasing from that area, and you may notice that
• 7:51:23
  Speaker 3: your stomach will become very relaxed as I count down
• 7:51:30
  Speaker 3: from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three.
• 7:53:03
  Speaker 2: Two what.
• 7:53:13
  Speaker 3: And you can open your eyes again if you choose,
• 7:53:16
  Speaker 3: or you can just keep them closed because it feels relaxing.
• 7:53:22
  Speaker 3: Just notice how your stomach feels. I notice as your focus,
• 7:53:27
  Speaker 3: just do a little scan of your body. Just notice
• 7:53:33
  Speaker 3: how your body feels, focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,
• 7:53:49
  Speaker 3: just noticing, and you know, you may start to feel
• 7:53:58
  Speaker 3: more of a sense of tireadness, which may be the
• 7:54:02
  Speaker 3: reason you're listening to this recording because you would like
• 7:54:08
  Speaker 3: to let go completely of everything and dreat wealth into
• 7:54:18
  Speaker 3: a nice, natural, calm, relaxing sleep.
• 7:54:32
  Speaker 2: So now we're going to.
• 7:54:33
  Speaker 3: Focus on your forehead, and if you choose, you can
• 7:54:43
  Speaker 3: incorporate your eyes in this focus as well. Your forehead
• 7:54:48
  Speaker 3: and your eyes. It's that whole area basically almost as
• 7:54:54
  Speaker 3: if you were wearing a mask, you know, like a
• 7:54:59
  Speaker 3: I don't know, Batman mask or something, or I'm trying
• 7:55:05
  Speaker 3: to fa zorro or something, you know, the kind of
• 7:55:08
  Speaker 3: mask that covers your eyes but also covers quite a
• 7:55:11
  Speaker 3: lot of the forehead, and focusing on that area because
• 7:55:17
  Speaker 3: that's the area that we're now going to release tension
• 7:55:21
  Speaker 3: and stress from your mind, from your brain, from your mind,
• 7:55:27
  Speaker 3: and any tension that you may have remaining in your face,
• 7:55:32
  Speaker 3: in your neck and your jaw, your eyes, your forehead,
• 7:55:38
  Speaker 3: or your scalp. So basically any tension within your head area,
• 7:55:45
  Speaker 3: including your mind and your brain, and that's going to
• 7:55:52
  Speaker 3: be released through your forehead and your eyes. As a
• 7:56:01
  Speaker 3: countdown again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,
• 7:57:42
  Speaker 3: two one noticing and she scanned your face, your jaw,
• 7:58:03
  Speaker 3: your eyes, your cheap bones, your ears, your forehead, your scalp,
• 7:58:13
  Speaker 3: your neck, the back of your neck, in the front
• 7:58:17
  Speaker 3: of your neck, the side of your neck, and your throat.
• 7:58:23
  Speaker 6: M hmm.
• 7:58:27
  Speaker 3: Noticing being aware of the comfort increased, be in the relaxation,
• 7:58:40
  Speaker 3: not just in your head and neck and mind, also
• 7:58:46
  Speaker 3: the rest of your body. Just that it is how
• 7:58:53
  Speaker 3: loose and calm you feel, and how easily.
• 7:59:01
  Speaker 2: It is to just let go.
• 7:59:05
  Speaker 3: Completely, let go completely, how easily. That's what I'm gonna
• 7:59:30
  Speaker 3: do now, is I want to focus on the top
• 7:59:33
  Speaker 3: of your head, and we're going to allow every last
• 7:59:45
  Speaker 3: piece of tension or stress that might be lingering or
• 7:59:52
  Speaker 3: hiding in your body or mind or my head.
• 7:59:58
  Speaker 6: To just.
• 8:00:00
  Speaker 2: Be sucked out at the top of your.
• 8:00:03
  Speaker 3: Head and released.
• 8:00:10
  Speaker 2: Into the air.
• 8:00:12
  Speaker 3: You want sucked out into the clouds. Imagine a big
• 8:00:18
  Speaker 3: cloud above your head, almost like a whirlpool, and this
• 8:00:24
  Speaker 3: can suck that tension.
• 8:00:27
  Speaker 2: Out the top of your head and just take it
• 8:00:32
  Speaker 2: away the good.
• 8:00:38
  Speaker 3: You focus. Imagine an opening on the top of your
• 8:00:42
  Speaker 3: head with that tension and stress and any remaining issues
• 8:00:48
  Speaker 3: may be worries of concerns that have no use to you.
• 8:00:52
  Speaker 2: Now you can all be sucked down at the top
• 8:00:56
  Speaker 2: of your head.
• 8:00:58
  Speaker 3: You have taken away. As I count down again from
• 8:01:04
  Speaker 3: twenty down to one now twenty nineteen, eighteen, seventeen, sixteen,
• 8:01:44
  Speaker 3: fifteen fourteeneen twelve eleven, ten, nine eight seven, six.
• 8:02:47
  Speaker 2: Five four.
• 8:02:58
  Speaker 3: Three to wa breathe, noticing how you feel, how relaxed
• 8:03:34
  Speaker 3: and calm you physically and mentally feel right now, how
• 8:03:48
  Speaker 3: peace so your mind feels. It feels so nice to
• 8:03:57
  Speaker 3: just let go, to give yourself some space to breathe easily,
• 8:04:07
  Speaker 3: to think calmly, just to take a break from all
• 8:04:17
  Speaker 3: that pointless worry and concerns about things that you don't
• 8:04:24
  Speaker 3: need to think about right now, because this is your
• 8:04:34
  Speaker 3: time to let go. This is your space to enjoy
• 8:04:41
  Speaker 3: feeling deeply relaxed, peaceful in your mind, relaxed in your body.
• 8:04:53
  Speaker 3: They can feel so good, so nice, just not have
• 8:05:03
  Speaker 3: to do anything to be able to really enjoy that
• 8:05:14
  Speaker 3: serenity that comes with letting go completely, that peacefulness that
• 8:05:23
  Speaker 3: comes with being in this peaceful space. And you can
• 8:05:41
  Speaker 3: keep this sense of calmness for as long as you choose.
• 8:05:54
  Speaker 3: If you choose to drift off into a deep feeling
• 8:06:00
  Speaker 3: natural sleep.
• 8:06:03
  Speaker 2: Then you can do that.
• 8:06:07
  Speaker 3: It's completely up to you, and you can keep this
• 8:06:16
  Speaker 3: feeling of calmness physically and in your mind as long
• 8:06:22
  Speaker 3: as you choose to feel completely relaxed, completely relaxed.
• 8:06:39
  Speaker 12: And I'd like you to make up your mind that
• 8:06:45
  Speaker 12: you're going to relax, and I want.
• 8:06:55
  Speaker 3: To explore that with you. What it feels like when
• 8:06:58
  Speaker 3: you actually decide that you're going to relax, not forcing yourself,
• 8:07:07
  Speaker 3: but giving yourself that. Yes, it is a command, really,
• 8:07:14
  Speaker 3: isn't it. When you're telling yourself relax in a gentle
• 8:07:21
  Speaker 3: but firm way, that only you can really tell yourself
• 8:07:28
  Speaker 3: in that way. You can't really have someone else saying
• 8:07:31
  Speaker 3: to you, now it relax, relax, you know, and it
• 8:07:37
  Speaker 3: needs to be gentle, but you can't. Someone else can't
• 8:07:40
  Speaker 3: really have the same the same kind of influence or
• 8:07:49
  Speaker 3: power that you have over your own physicality, over how
• 8:07:58
  Speaker 3: you feel, because when you say it to yourself, it
• 8:08:08
  Speaker 3: means more. It's personal, and your brain and your unconscious
• 8:08:16
  Speaker 3: mind and your body listens to what you say. So,
• 8:08:22
  Speaker 3: for example, we'll test it out.
• 8:08:25
  Speaker 2: We'll do a little.
• 8:08:26
  Speaker 3: Test, a few little tests along the way, and you
• 8:08:30
  Speaker 3: can get more of an idea of the force, the
• 8:08:36
  Speaker 3: positive force that you can have in creating a sense
• 8:08:43
  Speaker 3: of comfort and relaxation in your body and your mind
• 8:08:48
  Speaker 3: quite quickly just by you telling yourself to relax. So
• 8:09:01
  Speaker 3: I'm going to start by it's focus on your hands.
• 8:09:08
  Speaker 3: To focus on your hands and just tell your hands
• 8:09:10
  Speaker 3: to relax, and just say relax. As you focus on
• 8:09:16
  Speaker 3: your hands, you could say my hands are relaxed, or
• 8:09:23
  Speaker 3: I want my hands to relax. But I think if
• 8:09:27
  Speaker 3: you actually do it directly by focusing and imagining that
• 8:09:34
  Speaker 3: your hands can hear what you're saying, you know they've
• 8:09:38
  Speaker 3: got little ears, which is a little weird. So talking
• 8:09:44
  Speaker 3: to your hands and just say relax, noticing how your
• 8:10:01
  Speaker 3: hands start to relax. Now focus on your eyes and
• 8:10:17
  Speaker 3: tell your eyes to relax. You just say in the
• 8:10:20
  Speaker 3: same word relax and find the right tone for you.
• 8:10:29
  Speaker 3: You know, I might say relax, but you you might
• 8:10:34
  Speaker 3: say relax or relax. You know, you might say it
• 8:10:41
  Speaker 3: differently to yourself, and that's important for you to gauge
• 8:10:49
  Speaker 3: what feels right for you. To just tell your eyes
• 8:10:56
  Speaker 3: to relax. Whilst focusing on your eyes, your eye lids,
• 8:11:00
  Speaker 3: the muscles around your eyes, your eyebrows and just tell
• 8:11:05
  Speaker 3: your eyes directly relax now. Now, I just did that myself,
• 8:11:41
  Speaker 3: and sometimes you may feel that you need a bit
• 8:11:51
  Speaker 3: more time for the different parts to relax, you know,
• 8:11:57
  Speaker 3: because I start talking again and maybe that part hasn't
• 8:12:01
  Speaker 3: relaxed fully. But what happened is that it would just
• 8:12:05
  Speaker 3: continue to relax even though I'm talking. And that's happened
• 8:12:09
  Speaker 3: with my eyes. Something else I noticed is when I
• 8:12:17
  Speaker 3: started focusing on my eyes, that actually almost became They
• 8:12:21
  Speaker 3: got worse before they got better in a way. So
• 8:12:24
  Speaker 3: I felt a degree of tension growing in my eyes
• 8:12:29
  Speaker 3: and then disappearing. So I think what that was really
• 8:12:33
  Speaker 3: is just me becoming more aware of the tension that
• 8:12:39
  Speaker 3: was already there that I wasn't focused on it before,
• 8:12:45
  Speaker 3: so I wasn't really acknowledging it or really conscious to
• 8:12:54
  Speaker 3: those feelings. Yeah, my eyes is still continuing to relax,
• 8:13:07
  Speaker 3: as well as my hands. Actually, my hands have got
• 8:13:13
  Speaker 3: a certain kind of energy, like not buzzing, but I
• 8:13:19
  Speaker 3: can kind of feel a degree of energy in my hands.
• 8:13:28
  Speaker 3: Maybe that's where the tension is being released. Maybe that's
• 8:13:32
  Speaker 3: the cause in that the next part, I think we
• 8:13:42
  Speaker 3: should focus on the back of the neck. That's a
• 8:13:44
  Speaker 3: part which is quite often well for me, holds tension.
• 8:13:49
  Speaker 3: I don't know about for yourself, but I think it's
• 8:13:52
  Speaker 3: quite a standard place where tension is sometimes held. So,
• 8:14:01
  Speaker 3: and I'm doing exactly what you're doing as you do
• 8:14:04
  Speaker 3: it as well, so I'm telling my body parts to
• 8:14:08
  Speaker 3: relax as well. So if you tell your neck at
• 8:14:11
  Speaker 3: the back of your neck, focus on the back of
• 8:14:13
  Speaker 3: your neck, and just say relax in your own words,
• 8:14:20
  Speaker 3: in your own tone, in your own voice. You can
• 8:14:24
  Speaker 3: say out loud, or you can just say it to
• 8:14:26
  Speaker 3: yourself internally, but you're focusing, and you're saying it literally
• 8:14:32
  Speaker 3: to the.
• 8:14:33
  Speaker 13: Back of your neck, as if the back of your
• 8:14:36
  Speaker 13: neck can actually hear what you're saying. So do that now,
• 8:14:43
  Speaker 13: Just say relax to the back of your neck, and
• 8:14:48
  Speaker 13: I'll do the same.
• 8:15:27
  Speaker 3: Then what I noticed, and you may have had similar
• 8:15:31
  Speaker 3: thing is even though I was focusing on the back
• 8:15:35
  Speaker 3: of my neck, other parts started to I don't know,
• 8:15:47
  Speaker 3: show themselves to me or maybe because they want to
• 8:15:50
  Speaker 3: be relaxed as well. But I started noticing the feelings
• 8:15:54
  Speaker 3: in my shoulders at tension in my shoulders and in
• 8:15:57
  Speaker 3: my upper back. Whether that was because my back of
• 8:16:05
  Speaker 3: my neck was saying, well, I'm pretty much okay, it's
• 8:16:10
  Speaker 3: the other parts that need attention, but my lobe, my
• 8:16:20
  Speaker 3: back of my neck is still relaxing, but I just
• 8:16:23
  Speaker 3: became more aware of other parts that needed attention. Now,
• 8:16:30
  Speaker 3: this might happen, and it's not. It doesn't mean that
• 8:16:35
  Speaker 3: it's going any wrong. It just means you're being notified
• 8:16:40
  Speaker 3: of more places that also want to feel relaxed. So
• 8:16:48
  Speaker 3: I'm going to focus on my upper back. So you
• 8:16:53
  Speaker 3: can do the same even if you don't have any
• 8:16:58
  Speaker 3: feelings of tension that are obvious in your upper back,
• 8:17:03
  Speaker 3: if you just focus on your back and the whole
• 8:17:08
  Speaker 3: area from the shoulder blades down to the middle of
• 8:17:13
  Speaker 3: your back and your spine. And with me, it's more
• 8:17:17
  Speaker 3: the shoulder blades that.
• 8:17:19
  Speaker 2: Are more Yeah, that's the parts that I really sort
• 8:17:28
  Speaker 2: of giving me.
• 8:17:31
  Speaker 1: That not.
• 8:17:33
  Speaker 3: That it needs relax in the sounds.
• 8:17:35
  Speaker 2: Gonna ask that part to relax and you can do
• 8:17:39
  Speaker 2: the same.
• 8:17:39
  Speaker 3: Now, relax your upper back. Something strange happened there, And
• 8:18:06
  Speaker 3: this often happens.
• 8:18:09
  Speaker 2: I've been doing this.
• 8:18:10
  Speaker 3: For sixteen years or something, and often I'm surprised but
• 8:18:20
  Speaker 3: amazed really that there can be a feeling so when
• 8:18:27
  Speaker 3: I was focusing on the back of my neck, my
• 8:18:30
  Speaker 3: upper back was starting to feel quite stressed and in
• 8:18:35
  Speaker 3: need of attention. As soon as I started talking to
• 8:18:41
  Speaker 3: you about my upper back and talking about getting ready
• 8:18:47
  Speaker 3: to ask the upper back to relax, whypa back already
• 8:18:52
  Speaker 3: started to relax. It's almost as if it doesn't need
• 8:18:58
  Speaker 3: to hear the words, just needs attention, just needs to
• 8:19:08
  Speaker 3: be noticed. And that is something that often happens in
• 8:19:21
  Speaker 3: this type of situation. Is when you start to relax
• 8:19:30
  Speaker 3: a couple of parts of your body, as we've done
• 8:19:33
  Speaker 3: with our hands, our eyes and eyelids.
• 8:19:39
  Speaker 2: And now back of the neck, top of the back.
• 8:19:48
  Speaker 3: Upper back, the rest of the body seems to just
• 8:19:53
  Speaker 3: take notice and decide in its own way to start relaxing.
• 8:20:04
  Speaker 3: Other parts of your body start to just become looser.
• 8:20:14
  Speaker 3: I suppose it's kind of like a bit of an avalanche,
• 8:20:17
  Speaker 3: you know, the little ball starts rolling and before you
• 8:20:22
  Speaker 3: know it, the whole of your body is completely relaxed
• 8:20:25
  Speaker 3: and can't And if you focus on your face, you
• 8:20:42
  Speaker 3: focus on your eyes, your eyelids, your eyebrows, and the
• 8:20:50
  Speaker 3: muscles around your eyes, maybe you start to notice that
• 8:21:00
  Speaker 3: your forehead is more relaxed than it was. Maybe your
• 8:21:05
  Speaker 3: face is more relaxed. I would say my entire face
• 8:21:11
  Speaker 3: is a lot more relaxed than it was. So we're
• 8:21:26
  Speaker 3: going to focus now on your shoulders again, just like before.
• 8:21:34
  Speaker 3: Just tell your shoulders. I mean you can do them individity.
• 8:21:38
  Speaker 3: You can do the right shoulder and left shoulder. I
• 8:21:42
  Speaker 3: just generally do both at the same time. Just tell
• 8:21:47
  Speaker 3: your shoulders as you focus on them in your mind,
• 8:21:51
  Speaker 3: focus on how I feel. Maybe you can see them
• 8:21:57
  Speaker 3: in your mind's eye. Just tell your shoulders to relax
• 8:22:44
  Speaker 3: as nice as they relax. I do you notice, especially
• 8:23:01
  Speaker 3: with my back, is the connection between the different parts
• 8:23:09
  Speaker 3: the back, the shoulders, the neck being all connected and
• 8:23:19
  Speaker 3: being such a large part of your body, it's almost
• 8:23:25
  Speaker 3: hard to separate them from each other. And my lower
• 8:23:34
  Speaker 3: back has started to relax on insie, maybe I'm going
• 8:23:43
  Speaker 3: too slow, and that could be an issue because we
• 8:23:49
  Speaker 3: all go at different speeds. And the idea at the
• 8:23:55
  Speaker 3: beginning of this recording was for you to be able
• 8:23:58
  Speaker 3: to just say to yourself, relax without focusing on any
• 8:24:14
  Speaker 3: particular part of your body. Because when you know that,
• 8:24:20
  Speaker 3: telling your hands to relax and your hand relax you
• 8:24:33
  Speaker 3: tell your eyelids and your eyes, the muscles around your
• 8:24:40
  Speaker 3: eyes and your eyebrows to relax, and they relax. You
• 8:24:55
  Speaker 3: tell the back of your neck to relax, and it relaxes,
• 8:25:15
  Speaker 3: until your upper back to relax, and it relaxes.
• 8:25:42
  Speaker 2: He'd tell your.
• 8:25:43
  Speaker 3: Shoulders to relax, and they relax. And you told your
• 8:26:22
  Speaker 3: hands to relax. They relaxed, and they continued to relax.
• 8:26:35
  Speaker 3: And you told your eyelids, the muscles around your eyes,
• 8:26:41
  Speaker 3: your eyebrows to relax. They relaxed.
• 8:26:50
  Speaker 2: And continued.
• 8:26:53
  Speaker 3: To relax. And you told the back of your neck
• 8:27:03
  Speaker 3: wus on the back of your neck and told it
• 8:27:09
  Speaker 3: to relax. It relaxed and continued to relax. And you
• 8:27:28
  Speaker 3: told your ulcer back to relax, be relaxed and continued
• 8:27:41
  Speaker 3: to relax. That's with your shoulders. He told your shoulders
• 8:27:55
  Speaker 3: to relax.
• 8:27:56
  Speaker 6: In your.
• 8:27:59
  Speaker 3: Shoulders relaxed and continued to relax.
• 8:28:14
  Speaker 2: And it's not just that, It's.
• 8:28:21
  Speaker 3: That the rest of your body has also been listening,
• 8:28:28
  Speaker 3: and their relaxation has been spreading. So from your eyes,
• 8:28:34
  Speaker 3: the relaxation spread to your forehead, around your face, into
• 8:28:42
  Speaker 3: your skin, into your jaw, into the front and sides
• 8:28:55
  Speaker 3: of your neck all the way down your chest and stomach,
• 8:29:07
  Speaker 3: your relaxed hands and shoulders and lets up through your
• 8:29:14
  Speaker 3: arms relaxing.
• 8:29:17
  Speaker 14: And full arms, your upper arms, your elbows, your wrists,
• 8:29:26
  Speaker 14: letting go, your lower.
• 8:29:35
  Speaker 3: Back, your hips, butt exploying, and you just start to
• 8:29:45
  Speaker 3: relax and continue being the comfort spreading through your legs.
• 8:29:58
  Speaker 2: All the way down mhm.
• 8:30:00
  Speaker 3: To your ankles, the tops of your feet, the side
• 8:30:10
  Speaker 3: of your feet, and the bottoms of your feet, relaxing
• 8:30:22
  Speaker 3: into your toes, each toe relaxing, BeCl lose, and if
• 8:30:50
  Speaker 3: your body relaxes more, your mind becomes slower four peaceful,
• 8:31:15
  Speaker 3: to the point where if you choose to fall asleep,
• 8:31:28
  Speaker 3: you can easily do that easy drift away because there's
• 8:31:46
  Speaker 3: nothing going on in your mind, the brains peaceful, your
• 8:32:01
  Speaker 3: body continues to relate, and with that connection between your
• 8:32:35
  Speaker 3: body relaxing, the word that you say to yourself relates
• 8:32:50
  Speaker 3: means that you don't need to focus on just one part.
• 8:32:57
  Speaker 3: You can just focus on your entire body, saying the
• 8:33:10
  Speaker 3: powerful word RECs and deserve. Those are miniar sensations of
• 8:33:35
  Speaker 3: comfort spreading throughout your body, loosening and calming and healing
• 8:33:56
  Speaker 3: every part of your body, feeding more relaxed.
• 8:34:22
  Speaker 6: So we need to do now on is just.
• 8:34:28
  Speaker 2: Tell your so.
• 8:34:32
  Speaker 3: Lights and absurd feeding completely.
• 8:34:48
  Speaker 2: Out fool.
• 8:35:07
  Speaker 3: Starting now with number twenty nineteen eighteen seventeen sixteen four thirty.
• 8:37:37
  Speaker 6: Two.
• 8:40:00
  Speaker 15: Assassasa ast.
• 8:40:36
  Speaker 6: Y u.
• 8:42:17
  Speaker 16: H Scott. Can you get the way.
• 8:45:10
  Speaker 7: M y?
• 8:46:08
  Speaker 3: Why so counting down from ten to one ten nine, eight, seven,
• 8:49:25
  Speaker 3: six five four three two one, And maybe that was
• 8:49:47
  Speaker 3: a bit too quick in order to relax. Maybe it's
• 8:49:52
  Speaker 3: a bit too fast for you to notice the calming
• 8:49:58
  Speaker 3: of your body, maybe even a little bit of pressure there,
• 8:50:05
  Speaker 3: Like you'll count it down from ten to one. What
• 8:50:08
  Speaker 3: do you expect me to do? Man, expect me to
• 8:50:12
  Speaker 3: stick gold floppy just because you're counting down.
• 8:50:20
  Speaker 2: Too.
• 8:50:21
  Speaker 3: If you try it again, but this time, I'll go
• 8:50:25
  Speaker 3: this slower this time, and you focus on the whole
• 8:50:32
  Speaker 3: of your body before we focus on your legs. Just
• 8:50:39
  Speaker 3: notice how your body does.
• 8:50:43
  Speaker 17: Start to feel more relaxed with every number that I
• 8:50:57
  Speaker 17: count down.
• 8:51:01
  Speaker 3: Ten nine, eight, seven, six, five.
• 8:51:47
  Speaker 2: Four three.
• 8:52:09
  Speaker 4: Two one.
• 8:52:41
  Speaker 3: I just notice how how you feel, generally, how your
• 8:52:47
  Speaker 3: body feels. It's not necessarily even about counting down from
• 8:53:02
  Speaker 3: ten to one. It's that space that you have, that
• 8:53:11
  Speaker 3: body space between.
• 8:53:16
  Speaker 2: Us being.
• 8:53:23
  Speaker 3: Active physically or mentally to just sitting or lying down
• 8:53:35
  Speaker 3: and just being there, not doing anything, not saying anything,
• 8:53:40
  Speaker 3: not deeding to think about anything. So it opens up
• 8:53:46
  Speaker 3: a space, you know, a bit of a space, a gap.
• 8:53:57
  Speaker 3: And the more I can out for the ten to one,
• 8:54:02
  Speaker 3: the bigger that gap becomes. So there's that gap of calmness,
• 8:54:11
  Speaker 3: of comfort and relaxation. It's a nice feeling, yeah, And
• 8:54:26
  Speaker 3: it moves those stresses or discomforts physically or emotionally, moves
• 8:54:36
  Speaker 3: them away. Allows you to just slow down, someone to
• 8:54:57
  Speaker 3: count again from ten down to one, and notice that
• 8:55:02
  Speaker 3: gap widening, the gap. And as it widens, it's almost
• 8:55:11
  Speaker 3: like the stress and attention falls into the gap. It
• 8:55:30
  Speaker 3: gives you that distance, that space.
• 8:55:36
  Speaker 4: Now ten.
• 8:55:46
  Speaker 3: Nine, eight, seven, six, five, four three two.
• 8:57:31
  Speaker 4: One.
• 8:57:42
  Speaker 3: And how did your body you feel? Can you notice
• 8:58:03
  Speaker 3: that you feeling calmer? Are you feeling more relaxed? As
• 8:58:41
  Speaker 3: we now focus on your legs, just your legs. You're
• 8:59:01
  Speaker 3: just going to start with focusing on your thighs. Of course,
• 8:59:21
  Speaker 3: it's not the most exciting thing to be doing because
• 8:59:29
  Speaker 3: I'm sure like most of your body is not not
• 8:59:32
  Speaker 3: going on right now. Just focusing on the whole of
• 8:59:45
  Speaker 3: your thighs, the tops of your thighs, the sides of
• 8:59:51
  Speaker 3: your thighs, the bottoms of your thighs, your outer thighs,
• 8:59:58
  Speaker 3: and you're inner thighs, basically the hole of your thigh
• 9:00:03
  Speaker 3: that leads into your hip and it goes down to
• 9:00:12
  Speaker 3: your knee joints. Now, this is a big area. It's
• 9:00:26
  Speaker 3: a very heavy area. It's very strong, probably the strongest
• 9:00:33
  Speaker 3: muscles in your body or in your thighs.
• 9:00:46
  Speaker 2: But I don't think we.
• 9:00:49
  Speaker 3: Perhaps will give enough attention to our thighs. Perhaps we
• 9:01:01
  Speaker 3: don't acknowledge how important our thighs are to our lives,
• 9:01:23
  Speaker 3: how much they actually do for us all through our lives.
• 9:01:40
  Speaker 3: And it may seem sound really weird, but I think
• 9:01:46
  Speaker 3: that all of our body parts, especially our thighs, need
• 9:01:53
  Speaker 3: some TLC, a bit of love shown, a bit of acknowledgement,
• 9:02:10
  Speaker 3: thank you, gratitude for what advice do for us. And
• 9:02:26
  Speaker 3: I know this may sound and a strange, and maybe
• 9:02:32
  Speaker 3: you think, why am I? Surely I should be able
• 9:02:35
  Speaker 3: in the garden hugging a tree or something.
• 9:02:39
  Speaker 2: Wow, it's hard to set.
• 9:02:44
  Speaker 3: Microphone up on a tree. That's why I'm doing this
• 9:02:48
  Speaker 3: indoors otherwise I would.
• 9:02:49
  Speaker 2: Be outside hugging a tree.
• 9:02:51
  Speaker 3: Now I can't see the television from the tree. You
• 9:03:00
  Speaker 3: move down to your knees gain such an important part,
• 9:03:10
  Speaker 3: and I think we don't necessarily I'll speak for myself here,
• 9:03:17
  Speaker 3: I don't necessarily appreciate all that my needs do for
• 9:03:23
  Speaker 3: me until I have a problem with my knee its
• 9:03:28
  Speaker 3: occasionally if either.
• 9:03:31
  Speaker 2: Maybe i'll pash it or it's.
• 9:03:34
  Speaker 3: Aching for some reason, it's then that I realize how
• 9:03:40
  Speaker 3: much it does. You know, the benefit of being able
• 9:03:44
  Speaker 3: to use my legs without any kind of physical discomfort
• 9:03:54
  Speaker 3: is a beautiful thing that's possibly not appreciated until it's
• 9:04:02
  Speaker 3: temporarily removed. You know that's comfort. But as you focus
• 9:04:12
  Speaker 3: on your knees, regardless of how your knees feel, you
• 9:04:20
  Speaker 3: can have that sense of gratitude.
• 9:04:24
  Speaker 2: And love to your needs for all that they.
• 9:04:27
  Speaker 3: Do for you, and you can still have that attention
• 9:04:40
  Speaker 3: on your thighs. Maybe notice how your thighs feel. Maybe
• 9:04:47
  Speaker 3: you've noticed that they are relaxing more deeply as you
• 9:05:04
  Speaker 3: focus now on the bottoms of your legs, the shins
• 9:05:11
  Speaker 3: and your calf muscles. The bones between your knees and
• 9:05:17
  Speaker 3: your feet incorporate and of course your ankles so important.
• 9:05:30
  Speaker 3: You know, anyone that's had even like the slightest sprain
• 9:05:35
  Speaker 3: of an ankle, who.
• 9:05:37
  Speaker 2: Knows how how much we take Our.
• 9:05:42
  Speaker 3: Ankles are granted, And it's kind of strange in a
• 9:05:51
  Speaker 3: way when you think that. You know, logically, our wrists
• 9:05:56
  Speaker 3: are a lot thinner than the rest of their arms,
• 9:06:00
  Speaker 3: which is okay, it doesn't I can't see any problem
• 9:06:04
  Speaker 3: with that because we're just picking stuff up. But our
• 9:06:09
  Speaker 3: ankles so much thinner than the rest of our legs,
• 9:06:21
  Speaker 3: and from a physics perspective or logical even it doesn't
• 9:06:26
  Speaker 3: really make sense that all this weight will ultimately be
• 9:06:33
  Speaker 3: resting on your ankles then leading to your feet that
• 9:06:43
  Speaker 3: thin area, thin bone. Yeah, it does so much great work.
• 9:06:55
  Speaker 3: Supports us, supports our body for a lifetime, helps us
• 9:07:05
  Speaker 3: to balance, It helps you to get her around and
• 9:07:13
  Speaker 3: be mobile. And there's the calf muscles. Of course, when
• 9:07:27
  Speaker 3: I was younger, I couldn't see the point in calf
• 9:07:30
  Speaker 3: muscles didn't seem to do anything.
• 9:07:34
  Speaker 2: Okay, if I walked.
• 9:07:36
  Speaker 3: Around on tiptoes, then my calf muscles get some work.
• 9:07:41
  Speaker 2: But of course that's not true.
• 9:07:43
  Speaker 3: The calf muscles are being used whenever we.
• 9:07:46
  Speaker 2: Use our legs.
• 9:07:53
  Speaker 3: And your shins there to protect your lower legs, shaped
• 9:08:05
  Speaker 3: in a way almost as a protector with a bone,
• 9:08:18
  Speaker 3: leading of course to your ankles in your feet. But
• 9:08:30
  Speaker 3: I'm not going to focus on your feet. We're just
• 9:08:32
  Speaker 3: going to focus on the legs. I realize, and now
• 9:08:38
  Speaker 3: that I've mentioned your feet, it would be focus on
• 9:08:42
  Speaker 3: them anyway, So maybe I should focus on your.
• 9:08:45
  Speaker 2: Feet a little bit.
• 9:08:50
  Speaker 3: You can have them in your awareness the same as
• 9:08:54
  Speaker 3: you have your thighs in your awareness. Even though we
• 9:08:59
  Speaker 3: haven't been focusing on your thighs for a few minutes
• 9:09:05
  Speaker 3: and be focusing on your ankles, there's still that sensation
• 9:09:16
  Speaker 3: of comfort in your thighs, and there's that movement.
• 9:09:31
  Speaker 2: Of energy.
• 9:09:34
  Speaker 3: Because the thighs hold lots of different sensations. Of course,
• 9:09:41
  Speaker 3: there's the muscles, the big strong muscles that we have
• 9:09:46
  Speaker 3: in our thighs, but the skin on the outside of
• 9:09:59
  Speaker 3: the as in the outside of all of our body,
• 9:10:05
  Speaker 3: can be very sensitive, sensitive to the touch, sensitive to temperature,
• 9:10:24
  Speaker 3: and inside your thighs the bones, there's the muscle, there's
• 9:10:31
  Speaker 3: the blood, vessels, the ar trees to all this stuff
• 9:10:36
  Speaker 3: that's inside your thighs. I guess sometimes it'd be nice
• 9:10:45
  Speaker 3: if you could actually put your fingers inside your thighs
• 9:10:50
  Speaker 3: and message. So you can message on the outside, of course,
• 9:10:57
  Speaker 3: but to be able to get deep into the muscles,
• 9:11:00
  Speaker 3: to be able to just massage inside your thighs, message
• 9:11:05
  Speaker 3: in the bones of your leg.
• 9:11:10
  Speaker 2: Massage in.
• 9:11:13
  Speaker 3: Or the veins and just gently healing your thies.
• 9:11:24
  Speaker 2: And you can move down.
• 9:11:27
  Speaker 3: Message and inside your knees, just message in those bones,
• 9:11:33
  Speaker 3: but with healing fingertips, spreading that healing.
• 9:11:38
  Speaker 2: Energy deep into the choice of your knees. Of course,
• 9:11:49
  Speaker 2: there's the.
• 9:11:49
  Speaker 3: Back of your your need and the inside crease where
• 9:11:55
  Speaker 3: your need is. It's a really sensitive area.
• 9:12:01
  Speaker 2: Really, SOE's very nice when you stroke it.
• 9:12:06
  Speaker 3: That might be because it's an area that's not really
• 9:12:09
  Speaker 3: touched very often. It's almost like a hidden part, that crease.
• 9:12:19
  Speaker 2: On your legs.
• 9:12:19
  Speaker 3: It's almost.
• 9:12:22
  Speaker 2: Like a part that.
• 9:12:25
  Speaker 3: Has a sensitivity which a little bit different. Of course,
• 9:12:36
  Speaker 3: it's protected by your legs, so you can imagine putting
• 9:12:48
  Speaker 3: your fingers into that crease on your legs. Folded in
• 9:12:57
  Speaker 3: between your legs, you can message with your fingertips.
• 9:13:03
  Speaker 2: Let your fingertips.
• 9:13:04
  Speaker 3: Going inside, massage in the muscle tissue you can, of
• 9:13:15
  Speaker 3: course feel the bones.
• 9:13:17
  Speaker 2: Of your knees heathen through your fingertips.
• 9:13:29
  Speaker 3: And then if you go down to your calf muscles,
• 9:13:35
  Speaker 3: and that's the part I'd like to be able to
• 9:13:37
  Speaker 3: really put my fingertips step inside my calf muscles, massage
• 9:13:45
  Speaker 3: in every single tissue of that muscle, healing every part,
• 9:14:00
  Speaker 3: and then doing the same for my shins a massage
• 9:14:06
  Speaker 3: and gently stroking the bones, gently stroking them, hewing the
• 9:14:14
  Speaker 3: loving way, because they deserve to be treated as the
• 9:14:21
  Speaker 3: precious bones.
• 9:14:22
  Speaker 6: That they are.
• 9:14:24
  Speaker 2: Our legs are so precious as in all the.
• 9:14:27
  Speaker 3: Other parts of our body, the more precious of amyture
• 9:14:36
  Speaker 3: on the planet.
• 9:14:45
  Speaker 2: When you start to.
• 9:14:48
  Speaker 3: Think about the legs in this way, you can change
• 9:14:59
  Speaker 3: your perspective.
• 9:15:03
  Speaker 2: In might sound a bit.
• 9:15:07
  Speaker 3: It's silly to start with the idea of having the
• 9:15:12
  Speaker 3: love for your legs, showing an appreciation for your advis
• 9:15:22
  Speaker 3: want them to be absode. Put your hands in your eyes,
• 9:15:28
  Speaker 3: the message the muscles and the bones.
• 9:15:34
  Speaker 2: And to get your fingers deep in there.
• 9:15:38
  Speaker 3: Releasing all tension, just to show.
• 9:15:46
  Speaker 2: How much you care.
• 9:15:50
  Speaker 3: About your legs, how much you care for what your
• 9:15:55
  Speaker 3: LIGs do for you regularly, your knees, your carves your ankles.
• 9:16:09
  Speaker 3: The strength of your ankles, considering how then they are
• 9:16:17
  Speaker 3: compared to the rest of your legs, especially your eyes. Yeah,
• 9:16:25
  Speaker 3: they're so strong, so flexible, absolutely amazing things. Your ankles
• 9:16:37
  Speaker 3: are truly a gift because of what they do for you,
• 9:16:52
  Speaker 3: supporting all that weight, regardless of.
• 9:16:57
  Speaker 2: How what weight you are, even if you only.
• 9:17:01
  Speaker 3: Ate stony, a lot of weight in these little ankles.
• 9:17:11
  Speaker 2: Now I'm a lot heavier than eight stone.
• 9:17:14
  Speaker 3: Double back, yet my ankles support my body all the time,
• 9:17:27
  Speaker 3: or that they do keep off the side of relief.
• 9:17:30
  Speaker 2: Want to sit down, that's got my hold next to.
• 9:17:39
  Speaker 3: My feet, fee also go right out and my toast clap.
• 9:17:46
  Speaker 6: I'm so happy.
• 9:18:06
  Speaker 3: The legs really are amazing.
• 9:18:14
  Speaker 2: And then they're talking about the Talking about your legs
• 9:18:18
  Speaker 2: is probably.
• 9:18:21
  Speaker 3: Possibly, if one of the most thing most boring things
• 9:18:24
  Speaker 3: I've ever heard anyone say, possibly.
• 9:18:31
  Speaker 2: The bully or not. Everything I said is true.
• 9:18:37
  Speaker 3: The legs are amazing. Your lex deserve not just respect,
• 9:18:58
  Speaker 3: They deserve to relax.
• 9:19:01
  Speaker 2: Deeply.
• 9:19:09
  Speaker 3: They deserve to take some time out of the day.
• 9:19:14
  Speaker 3: They just lego completely.
• 9:19:34
  Speaker 2: The legs.
• 9:19:40
  Speaker 3: Really can relax because the legs are so such a nice,
• 9:19:54
  Speaker 3: you know, very important part of your body and your reactions.
• 9:20:01
  Speaker 2: The rest of your body.
• 9:20:03
  Speaker 3: Also naturally follows in that journey of comfort. I feel
• 9:20:22
  Speaker 3: it in my hips. My hips fill really loose, and
• 9:20:30
  Speaker 3: also my.
• 9:20:31
  Speaker 2: Lwer back as well.
• 9:20:34
  Speaker 3: My lower back really feels it feels stretched.
• 9:20:39
  Speaker 2: Even though I'm just sitting in a chair and there's.
• 9:20:42
  Speaker 3: No stretching.
• 9:20:46
  Speaker 2: As far as I'm aware that I'm doing.
• 9:20:48
  Speaker 3: It's almost as if the muscles are just relaxed so
• 9:20:51
  Speaker 3: much that there is a natural stretch as at tension
• 9:20:58
  Speaker 3: has chased a lot and a thousand, camped down from
• 9:21:21
  Speaker 3: ten downs of one, and you can continue.
• 9:21:29
  Speaker 2: To feel wonderfully relaxed.
• 9:21:36
  Speaker 3: Ten nine, eight, seven, six, five, four.
• 9:22:04
  Speaker 6: Three.
• 9:22:08
  Speaker 2: Joh, why really, I'm just going to count down.
• 9:22:30
  Speaker 3: From five down to one, and as a countdown, you
• 9:22:35
  Speaker 3: just focus on the numbers, just the numbers counting down,
• 9:22:43
  Speaker 3: and notice how you feel in this moment as you
• 9:22:52
  Speaker 3: hear the numbers counting down, knowing that those numbers counting
• 9:23:00
  Speaker 3: down represents you feeling calmer, not just in your body,
• 9:23:10
  Speaker 3: but also relaxing your mind. I'll just notice how you fell.
• 9:23:20
  Speaker 3: There's nothing to do, it's nothing to say, it's nothing
• 9:23:26
  Speaker 3: to think about. Starting weird.
• 9:23:32
  Speaker 2: Number five, four three two.
• 9:24:08
  Speaker 3: Why how did you notice a gradual letting go with
• 9:24:30
  Speaker 3: the tension and your body? You may also begin to
• 9:24:37
  Speaker 3: notice and be aware of how your mind is starting
• 9:24:45
  Speaker 3: to slow down.
• 9:24:50
  Speaker 2: This is just a natural thing that happens.
• 9:24:56
  Speaker 3: It's not really a special procedure.
• 9:25:00
  Speaker 2: It's just natural.
• 9:25:01
  Speaker 3: Because it's your body relaxes, your mind also starts to relax.
• 9:25:08
  Speaker 3: And the more your mind relaxes, the more your body relaxes.
• 9:25:13
  Speaker 3: Just the continuous circle of relaxation. And is that calmness
• 9:25:25
  Speaker 3: that comes from relative quietness. You know, even even if
• 9:25:32
  Speaker 3: this background sounds either your side online.
• 9:25:38
  Speaker 2: It's still going to be quite calm.
• 9:25:44
  Speaker 3: You know, you haven't got the television on, there's no
• 9:25:47
  Speaker 3: music in the background.
• 9:25:50
  Speaker 18: Unless you're listening to the recorded with music. Of course,
• 9:25:57
  Speaker 18: you're very likely not going to be sitting in a
• 9:25:59
  Speaker 18: room with other people. Of course, you might keep but
• 9:26:04
  Speaker 18: generally it's more idea if you can do this on
• 9:26:07
  Speaker 18: your own, so.
• 9:26:10
  Speaker 3: No distractions, and when you stop thinking about stuff, relaxation
• 9:26:29
  Speaker 3: automatically rises.
• 9:26:33
  Speaker 2: The sense of comfort starts to grow, and without trying
• 9:26:43
  Speaker 2: to build it up into.
• 9:26:45
  Speaker 3: Something fantastical, something magical, this is just a natural process,
• 9:26:59
  Speaker 3: something that's easy.
• 9:27:04
  Speaker 2: To accomplish.
• 9:27:07
  Speaker 3: In fact, it's almost a sense of relaxing completely happens.
• 9:27:15
  Speaker 2: Really when you put no effort into it.
• 9:27:19
  Speaker 3: It's not something that you can really force. It's something
• 9:27:25
  Speaker 3: that happens naturally. And parts of the process of this
• 9:27:36
  Speaker 3: recording and others is simply two allow you to take
• 9:27:48
  Speaker 3: advantage of this space.
• 9:27:54
  Speaker 6: This time, it's just.
• 9:28:03
  Speaker 2: Let go, to just be here, to be in tune
• 9:28:14
  Speaker 2: with how you feel, yet with the intention.
• 9:28:25
  Speaker 3: One of wanting to relax.
• 9:28:28
  Speaker 2: Deeply and maybe even.
• 9:28:36
  Speaker 3: To fall asleep, depending on what is that you wish
• 9:28:42
  Speaker 3: for yourself.
• 9:28:45
  Speaker 2: In this moment.
• 9:28:53
  Speaker 3: As we know, relaxing is the majority of the process
• 9:29:02
  Speaker 3: of fallen asleep. He had to fall in asleep. Part
• 9:29:06
  Speaker 3: is a tiny day at the end. The deeper relax
• 9:29:15
  Speaker 3: you become, the easier.
• 9:29:23
  Speaker 2: You find.
• 9:29:25
  Speaker 3: Yourself drifting.
• 9:29:36
  Speaker 2: You can also choose stay.
• 9:29:41
  Speaker 3: Focused on my voice and really enjoy the process ratually relaxin.
• 9:30:11
  Speaker 2: Each muscle in your body.
• 9:30:23
  Speaker 3: Endlessly and just observing a sensation.
• 9:30:43
  Speaker 2: After letting go completely.
• 9:30:58
  Speaker 6: This time, we count them six, that's one, and let
• 9:31:08
  Speaker 6: us your.
• 9:31:09
  Speaker 2: Mind calm down more with each number, we say, actually, fear,
• 9:31:29
  Speaker 2: don slur, peaceful, sixty. What don't you want to suit.
• 9:34:38
  Speaker 7: My down sink A.
• 9:34:49
  Speaker 6: Two back says, once you focus on your mind.
• 9:35:09
  Speaker 18: And may notice that there some thoughts still there, maybe
• 9:35:19
  Speaker 18: some stubborn thoughts that.
• 9:35:23
  Speaker 6: For some reason.
• 9:35:27
  Speaker 2: Perhaps you need to.
• 9:35:28
  Speaker 6: Attention what did can do?
• 9:35:37
  Speaker 7: This sad lot to those.
• 9:35:44
  Speaker 18: Thoughts sprinkle and thoughts you know, pattles down this spring.
• 9:36:03
  Speaker 6: That's who's spoken love.
• 9:36:06
  Speaker 18: Towards those thoughts to me but still smiling.
• 9:36:11
  Speaker 7: Do not bang you spring the.
• 9:36:19
  Speaker 2: Wild.
• 9:36:23
  Speaker 7: Just calm down, Slow down, w down.
• 9:36:34
  Speaker 18: Yeah, I think somethings mean thoughts.
• 9:36:48
  Speaker 7: Come down this time seven down to one in each numbers.
• 9:36:57
  Speaker 18: Imagine sprinting is no Christmas nos.
• 9:37:09
  Speaker 7: D me. I love the sports. Now need to ask
• 9:37:22
  Speaker 7: not a way.
• 9:37:24
  Speaker 6: That stement.
• 9:37:36
  Speaker 7: Let's go to that on the seven