Latest / Deep Sleep Whisper Hypnosis (Jason Newland) / (no music) (10 hours) Whisper Tuesday | LMBYTS #1406 | Jason Newland | 5th August 2025

Transcript

(no music) (10 hours) Whisper Tuesday | LMBYTS #1406 | Jason Newland | 5th August 2025 · Deep Sleep Whisper Hypnosis (Jason Newland)

0:01
Speaker 1: Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.
0:14
Speaker 1: Please only listen when you can faithfully close your eyes.
0:24
Speaker 1: This is whisper Tuesday. Let me boy to sleep. Hello, Hello,
0:35
Speaker 1: how you doing? Why so itchy? Back? Still getting feedback
0:51
Speaker 1: from the whisper sound quality. I'll try to improve. The
1:02
Speaker 1: problem is with the whisper. It's it's weird. The better
1:14
Speaker 1: of the microphone is the harder it is to pick
1:17
Speaker 1: up the whispers for some reason. And then once the
1:29
Speaker 1: whisper is done, I have to increase the volume otherwise
1:40
Speaker 1: you won't be able to hear it, which kind of
1:47
Speaker 1: I don't know. We'll see. H So last night I
1:58
Speaker 1: sorted through my book because I had or my books stacked.
2:08
Speaker 1: I did I say, I only listen when you can
2:10
Speaker 1: safety close your eyes. Of course, this being a whisper
2:14
Speaker 1: recorded by the way, if you don't know, okay, Yes,
2:20
Speaker 1: So I had all my book stacked on the windowsill.
2:37
Speaker 1: It was just a temporary thing, partly because I'm tidying up.
2:42
Speaker 1: And also I've heard my help block out some of
2:44
Speaker 1: that noise from over the fence. But what it did
2:51
Speaker 1: is it seemed it did block out some noise, but
2:56
Speaker 1: the air seemed very.
3:00
Speaker 2: That there.
3:02
Speaker 1: Stifling in air, there was no air flow. It might
3:09
Speaker 1: also be because I've been moving books arounds and they
3:12
Speaker 1: were dusty. So what I've done is I have separated
3:20
Speaker 1: all the books and on my bookcase is the only
3:25
Speaker 1: books I have are hypnosis books. How many hypnosis books
3:36
Speaker 1: do I have? One, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, twenty,
3:55
Speaker 1: twenty one, two, twenty three, twenty four, twenty five, twenty six,
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Speaker 1: twenty seven, eight, twenty nine, thirty, thirty one, thirty two,
4:03
Speaker 1: thirty three, thirty four, thirty five, thirty six, thirty seven,
4:07
Speaker 1: thirty eight, thirty nine, forty, forty one, forty two, forty three,
4:12
Speaker 1: forty four, forty five, forty six, forty seven, forty eight,
4:17
Speaker 1: forty nine, fifty fifty one, fifty two, fifty three, fifty four,
4:22
Speaker 1: fifty five, fifty six, fifty seven, fifty eight, fifty nine, sixty,
4:30
Speaker 1: sixty one, sixty two, sixty three, sixty four, sixty five,
4:34
Speaker 1: sixty six, six seven, and sixty eight, sixty nine, seventy
4:38
Speaker 1: seventy one, seventy two, seventy three, seventy four, seventy five,
4:42
Speaker 1: seventy six, seventy seven, seventy eight, seventy nine, eighty, eighty one,
4:48
Speaker 1: eighty two, eighty three, eighty four, eighty five, eighty six,
4:51
Speaker 1: eighty seven, eighty eight, eighty nine, ninety, ninety one, ninety two,
4:57
Speaker 1: ninety three, ninety four, ninety five, ninety six, ninety seven,
5:01
Speaker 1: ninety eight, ninety nine. Let's Turn My Head Round one
5:08
Speaker 1: hundred one, two, three, four, five, six, seven, eight, nine, ten, eleven,
5:18
Speaker 1: two hours, thirteen, fourteen.
5:20
Speaker 3: Fifteen, sixteen, seventeen.
5:23
Speaker 1: Eighteen, nineteen, twentyeen, twenty one, twenty two, twenty three, twenty four,
5:28
Speaker 1: twenty five, twenty six, twenty seven, twenty eight, twenty nine, thirty,
5:33
Speaker 1: thirty one, thirty two, thirty three, thirty four, thirty five,
5:36
Speaker 1: thirty six, thirty seven, thirty eight, thirty nine, forty, forty one,
5:41
Speaker 1: forty two, forty three, forty four, forty five, forty six,
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Speaker 1: forty seven, forty eight, forty nine, fifty two, one hundredty two,
5:53
Speaker 1: fifty three, fifty four, five, fifty six, forty seven, fifty eight,
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Speaker 1: fifty nine, sixty six one, sixty sixty three, sixty four,
6:02
Speaker 1: sixty five, seven, sixty eight six nine, seventy seventy one.
6:07
Speaker 1: I might have miscounted, but roughly. Oh no, there's another. Okay,
6:15
Speaker 1: there's more than that on the other bookcase. There's three bookcases.
6:22
Speaker 1: I can't see that one because my head doesn't see
6:25
Speaker 1: round corners one two. It's just under two hundred books.
6:34
Speaker 1: I've gone hypnosis and now my.
6:39
Speaker 3: Neck is all stiff. It's sad and.
6:50
Speaker 1: Forty thirty years ago, I would never mentioned that when
6:53
Speaker 1: I woke up, I'd have a stiff neck every morning.
6:56
Speaker 1: It's almost like parts of my body of just trained us.
7:00
Speaker 3: Third.
7:08
Speaker 1: Should I relax it?
7:15
Speaker 2: Ben?
7:15
Speaker 1: He's internally shaken a little bit.
7:19
Speaker 2: Are you cold, Vinny? Are you're cold?
7:24
Speaker 3: He woke me up.
7:25
Speaker 1: I don't know if he woke me up, but he
7:27
Speaker 1: kind of woke up at the same time as me.
7:31
Speaker 1: I was having some very strange dreams, very strange, well,
7:45
Speaker 1: a very strange dream. There was this one I was
7:49
Speaker 1: in this I don't know what it was. I really
7:58
Speaker 1: don't know what it was.
8:04
Speaker 4: I was.
8:11
Speaker 1: I had Vinny with me, Yeah, I did.
8:14
Speaker 2: I had Vinny.
8:17
Speaker 1: And as he does, it's contents of running off and
8:24
Speaker 1: in dreams he just does the same thing. And he
8:32
Speaker 1: was getting excited. I was in the street and he
8:36
Speaker 1: was getting excited to see a lady complete stranger, and
8:45
Speaker 1: exactly that's what he does. He gets excited over people.
8:53
Speaker 2: And then we go around.
8:56
Speaker 1: She walks off and goes around the corner. He's all
8:59
Speaker 1: excited and he wraps right away around the van. And
9:02
Speaker 1: she said, I don't know how long the lead must
9:05
Speaker 1: have been, but it was super long for some reason,
9:09
Speaker 1: and she starts the van, which was weird. There was
9:19
Speaker 1: another scene in this dream where I'm in the pub
9:28
Speaker 1: and it's the old pub where my landlady in the
9:32
Speaker 1: landlord used to drink. I've had that dream a few
9:38
Speaker 1: times when I kind of was trying to avoid them
9:43
Speaker 1: just from awkwardness, and there was someone there. It was weird, okay,
10:07
Speaker 1: something I having this conversation with somebody and they're laughing,
10:22
Speaker 1: and then I say something that they don't like, and
10:28
Speaker 1: I'm completely kind of blocked out of the friendship group.
10:36
Speaker 1: And it turned out that there was one particular person
10:41
Speaker 1: who I thought I was friends with who's telling everyone,
10:45
Speaker 1: you know, basically controlling the environment. Very strange. I mean,
10:56
Speaker 1: that's not that's not real life for me. I suppose
11:04
Speaker 1: it has been in certain situations, not for quite a while,
11:14
Speaker 1: and usually it would not be something that i'd brow
11:17
Speaker 1: up with. Yeah, it was weird, like clearing up food
11:29
Speaker 1: from the floor. I don't know why, very strange the
11:38
Speaker 1: whole thing. I was very tired when I went to
11:48
Speaker 1: bed last night, really tired. It was I don't know really,
12:12
Speaker 1: I think it was sort of moving about and doing that.
12:18
Speaker 2: Sorting out the books.
12:20
Speaker 1: I got a little bit of a sweat on or
12:24
Speaker 1: create a little bit of a puddle. And yeah, I
12:32
Speaker 1: was physically tired when I went to bed, which doesn't
12:38
Speaker 1: happen too often. Right now, I'm feeling physically hungry. Oh yes,
12:54
Speaker 1: a little bit hungry, my dear.
12:59
Speaker 5: M h.
13:03
Speaker 6: Yeah yeah, yeah, yeah, yeah, yeah.
13:07
Speaker 1: Yeah, yeah, a bit about So today I'm gonna probably
13:20
Speaker 1: continue with my little tidy up.
13:28
Speaker 7: And just a little bit each day.
13:40
Speaker 1: I need to figure a way to soundproof that window, though,
13:45
Speaker 1: but not permanently, just when I need it to be soundproofed.
13:51
Speaker 1: So I'm thinking of doing is getting some curtains and
14:06
Speaker 1: putting them on those It's just basically putting them like
14:11
Speaker 1: layer after layer after layer. The thickness of the window
14:18
Speaker 1: sill inside the window sill of the window and because
14:27
Speaker 1: you know, the window is not just flat, it's but
14:30
Speaker 1: it's flat, but the window goes out a little bit
14:37
Speaker 1: I suppose, like a little bit of a bay window
14:41
Speaker 1: kind of but maybe not.
14:45
Speaker 2: No, it's not.
14:49
Speaker 1: No, it's not a bay window. But there's a room.
14:52
Speaker 3: There's a window sill.
14:53
Speaker 1: On the inside.
14:56
Speaker 2: So I can.
14:59
Speaker 1: Maybe get one, two, three, four or five thick curns
15:05
Speaker 1: and just lay them, and I might do the job.
15:14
Speaker 1: I look into it. I mean, I could just try
15:22
Speaker 1: and get some really thick curtains for the outside. But
15:33
Speaker 1: I'm thinking I might need a bit more than that,
15:44
Speaker 1: because I don't need not after kind of soundproofing the
15:50
Speaker 1: whole time, just when I'm making recordings, and occasionally if
15:57
Speaker 1: it gets a little bit too squeaky.
15:59
Speaker 3: Out there, but too screaming.
16:12
Speaker 1: So much of this massive storm that we're supposed to
16:15
Speaker 1: have in didn't get it in this area.
16:19
Speaker 2: Had a bit of.
16:20
Speaker 1: Wind, not me, but the weather. It was a bit windy.
16:26
Speaker 1: Don't be windy, now, was it?
16:32
Speaker 2: Of course?
16:33
Speaker 1: The weever, the newspeople were giving it a name, Tiffany
16:41
Speaker 1: or Barbara or whatever. I don't know why why we
16:45
Speaker 1: need to have names for the weather. Yeah, it's very
16:55
Speaker 1: un British to be doing stuff like that.
17:00
Speaker 4: M h.
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Speaker 1: Given a name to weather.
17:05
Speaker 6: Oh it's Storm Daniel, It's what's the name Daniels, Dusty Daniels.
17:23
Speaker 1: I don't know.
17:23
Speaker 4: I just.
17:28
Speaker 1: Don't really understand.
17:30
Speaker 3: Why way way, way, way a way.
17:35
Speaker 1: What might do? Because I might just do this record
17:48
Speaker 1: and uploaded just one version the volume is without increasing
17:56
Speaker 1: the volume in editing, which means he'll only be one
18:05
Speaker 1: version of the recording, or maybe due to two versions,
18:17
Speaker 1: one with music one without.
18:20
Speaker 8: I don't know.
18:34
Speaker 1: So I woke up a bit late to than normal,
18:40
Speaker 1: and it's about six o'clock I think on the dot
18:47
Speaker 1: one minute past six in the morning, and I'm thinking
19:05
Speaker 1: about getting my table out of the storage room and
19:09
Speaker 1: put it over where the.
19:17
Speaker 4: No.
19:18
Speaker 2: That wouldn't work.
19:21
Speaker 1: Finished as head dance. No, I'm just thinking I could
19:26
Speaker 1: put it over there where the no. I don't think
19:32
Speaker 1: that would work. I don't know, so be on the
19:38
Speaker 1: left hand side of the room where the bookcases are.
19:44
Speaker 1: The problem with that is I would struggle to get
19:53
Speaker 1: my chair behind it. Mind you, I'm kind of againting
20:06
Speaker 1: to the point where I don't want to sit at
20:09
Speaker 1: those tables anymore near the near the TV. So perhaps
20:15
Speaker 1: I could just add that chair permanently behind the table
20:26
Speaker 1: by two years now. Yeah, I do not do sit
20:32
Speaker 1: at that table when I do editing. So maybe because
20:39
Speaker 1: I got two desks with the TV on, I'm starting
20:43
Speaker 1: to think that maybe I should move that TV up
20:46
Speaker 1: onto the wall, get a bracket and move onto the wall,
20:51
Speaker 1: which would free some space, and maybe I could get
20:56
Speaker 1: rid of the desks, but probably not. I think it's
21:09
Speaker 1: an okay set up as it is. I think it's
21:12
Speaker 1: all right. Actually, yeah, it's okay. I'm feeling quite relaxed.
21:46
Speaker 1: I'm just glad it's still late at six in the morning.
21:51
Speaker 1: I feel like the summer is just, I don't know, gone,
22:00
Speaker 1: because now we're in August. We have nice days in
22:12
Speaker 1: AUGUSTA never I do wonder why the school holidays don't
22:18
Speaker 1: start till the end of July and go through to August,
22:24
Speaker 1: because really, June and July are the best months of summer.
22:29
Speaker 1: If we have a good summer, June and July usually
22:32
Speaker 1: the months where the summer is most summery like a
22:40
Speaker 1: lot if people like August, things start to cool down.
22:52
Speaker 1: It's cooler in the morning, cooler in the evening, starting
22:56
Speaker 1: to get darker in the evening, it's getting lighter later.
23:00
Speaker 3: In the morning.
23:02
Speaker 1: You know, things are starting to kind of bitter better,
23:08
Speaker 1: moving towards autumn slowly, but and it will be Christmas.
23:30
Speaker 1: I mean this time of year, where is it sat
23:39
Speaker 1: the kids go back to school in September.
23:44
Speaker 9: Then there's.
23:48
Speaker 1: Halloween end of October, Bonfire Night be kind of November,
24:01
Speaker 1: in Christmas in December, and then it's January again, another
24:11
Speaker 1: new year, two thousand and twenty six, I do believe.
24:23
Speaker 1: And of course there's this month when I turned fifty five,
24:30
Speaker 1: I was twenty year older at the end of the month.
24:40
Speaker 1: Didn't bother me when I was in my twenties above,
24:44
Speaker 1: when I was in my late twenties, going from twenty
24:49
Speaker 1: nine to thirty, Yeah, that wasn't I wasn't doing cartwheels,
24:59
Speaker 1: That's all I'm saying. Yeah, I don't think I am. Yeah,
25:17
Speaker 1: is this something about which is weird now to say
25:25
Speaker 1: it out loud, But turning thirty it seemed old back then.
25:39
Speaker 1: Now I realize nearly twenty five years later, twenty five
25:45
Speaker 1: years yours, nearly half my life later. In fact, Yeah,
26:04
Speaker 1: I realized thirty was incredibly young. Really, I wasn't old.
26:13
Speaker 1: I was never old at thirty. I just felt it.
26:22
Speaker 1: There is a degree of being treated differently that might
26:30
Speaker 1: just been in my mind. But I didn't feel the
26:38
Speaker 1: same as I did in my twenties. But I know
26:46
Speaker 1: one thing, I definitely did not feel like I'm in
26:49
Speaker 1: my fifties kind of Even sometimes I say my age,
27:06
Speaker 1: and I might ask myself my age, and I say
27:09
Speaker 1: to myself, oh, I'm forty five, forty four, and then
27:18
Speaker 1: I remember and I say, wait a minute, no, you're not.
27:21
Speaker 1: I said, yes, I am.
27:23
Speaker 2: No I'm not.
27:24
Speaker 3: Yes you are.
27:27
Speaker 1: I wait a minute, I'm fifty four. Wow. Just doesn't
27:36
Speaker 1: necessarily sound correct, even though it is correct.
27:45
Speaker 2: Precise.
28:00
Speaker 1: Okay, So I'm kind of thinking planning five years ahead.
28:09
Speaker 1: What do I want to do with the next five
28:12
Speaker 1: years of my life? H How do I want to
28:19
Speaker 1: spend that time? How can I help the most amount
28:31
Speaker 1: of people? There's gotta be away. They just must, they must,
28:45
Speaker 1: they must, they must.
28:50
Speaker 2: Be away to I mean.
28:59
Speaker 1: Technique, they just carry on as I am. But I'm
29:06
Speaker 1: not satisfied at what I've done nor what I'm doing.
29:10
Speaker 1: I want to do more. I want to reach more
29:13
Speaker 1: people and hopefully help more people. I'm just not sure how.
29:53
Speaker 2: So there, I.
30:03
Speaker 1: Haven't really said much of I thirty minutes of me
30:07
Speaker 1: talking and I've not really said anything. It's a skill,
30:17
Speaker 1: and yes, skilly, skilly, skilled skill. My time's curkling.
30:30
Speaker 3: For thirty fairly worthy.
30:54
Speaker 1: Finny seems fairly happy where he's never satisfied. He always
31:08
Speaker 1: wants more, always wants something. But that's okay. I don't
31:29
Speaker 1: need him to.
31:36
Speaker 3: Send me.
31:39
Speaker 1: Thank you cards, you know, dear Daddy, thank you for
31:46
Speaker 1: letting me.
31:46
Speaker 9: Eat and sleep on your bed.
31:51
Speaker 1: No, I don't think that go down very well. Thank
31:58
Speaker 1: you for taking me into the sad In park every day,
32:03
Speaker 1: walking in the same place every day.
32:08
Speaker 9: It's so boring that thank you.
32:12
Speaker 1: Maybe thank you for all those facts.
32:19
Speaker 3: It's been a pleasure.
32:22
Speaker 2: Maybe not relax in a more deep and m meaningful way,
33:03
Speaker 2: Maybe in a way that can not just allow you
33:09
Speaker 2: to feel calmer now and throughout the time we spend
33:19
Speaker 2: together here, not just relaxed at the end of the recording,
33:28
Speaker 2: when it's finished and you can enjoy that sense of
33:34
Speaker 2: comfort and peace, But also I think it would be
33:49
Speaker 2: nice to have those feelings of relaxation continue for longer
34:09
Speaker 2: after the recording has ended, so that you can still
34:20
Speaker 2: benefit from listening to my voice maybe in a few
34:30
Speaker 2: hours time, perhaps tomorrow, and then by listening regularly, especially
34:45
Speaker 2: if you find like some people do and myself as well.
34:50
Speaker 2: I sometimes I'll find one particular recording that really resonates
34:57
Speaker 2: with me, and I just listened to it over and
35:04
Speaker 2: over again every morning, every evening. There was this recording
35:17
Speaker 2: from We're going back to about nineteen ninety nine. It
35:24
Speaker 2: wasn't hypnosis, but it was a guided visualizations. It kind
35:29
Speaker 2: of was hypnosis, really, and I managed to find it
35:36
Speaker 2: again and it still has the same effect on me,
35:43
Speaker 2: And part of it was the person's voice relaxed me
35:57
Speaker 2: just felt so peaceful, and I'd look forward to listening
36:04
Speaker 2: to her in the morning and in the evening. And
36:16
Speaker 2: I knew before even pressing the play button. As soon
36:25
Speaker 2: as I've done that, pressed the play button. This is
36:30
Speaker 2: in the days of CD players, press the play button,
36:44
Speaker 2: if that it might have even been a tape tape recorder.
36:48
Speaker 2: I'd lie down on the bed and then even without
36:57
Speaker 2: necessarily listening to her words because I had to memorized. Really,
37:15
Speaker 2: it was as if my body knew exactly what to do,
37:26
Speaker 2: and the muscles just almost went into automatic relaxation, and
37:48
Speaker 2: I remember my mind would slow down. Now. Now, I
38:02
Speaker 2: was listening to this recording in the early days of
38:08
Speaker 2: learning hypnosis, and long before I ever made any videos
38:19
Speaker 2: or audio recordings myself, because I didn't start doing that
38:24
Speaker 2: till two thousand and six. But I knew, I knew
38:38
Speaker 2: how helpful I found being able to just let go,
38:54
Speaker 2: to have that trust in the person that I'm listening to,
39:07
Speaker 2: knowing that it's going to be just as relaxing, if
39:15
Speaker 2: not more so. Each time you hear my voice, you
39:24
Speaker 2: may feel the same. Some people have been listening to
39:36
Speaker 2: me for over a decade, maybe not solidly, obviously not
39:50
Speaker 2: twenty four hours a day, but maybe people come back.
39:58
Speaker 2: Some people maybe listen every day. That's something that I
40:13
Speaker 2: do which you may not realize by listening, is when
40:29
Speaker 2: I record these recordings. Now, for example, I also am
40:45
Speaker 2: affected by the words that I say. So if I
40:59
Speaker 2: said to you, focus on your feet, notice your feet relaxing,
41:10
Speaker 2: I will be focusing on my feet. I will be
41:18
Speaker 2: noticing my feet relaxing. If I said, focus on your hands,
41:39
Speaker 2: and maybe notice the difference between each hand, Perhaps notice
41:48
Speaker 2: the the air in the room, the temperature of the room.
41:56
Speaker 2: On the backs of your hands. You may start to
42:07
Speaker 2: notice what almost feels like a very light breeze, even
42:15
Speaker 2: though there may not be any type of breeze at
42:20
Speaker 2: all where you are right now. And as you become
42:33
Speaker 2: aware of your hands, I'm also aware of how relaxed
42:48
Speaker 2: my hands are feeling now and when it comes to
43:13
Speaker 2: potentially drifting off to sleep, which may be the reason
43:20
Speaker 2: you're listening, I also feel drowsy when I make these recordings.
43:41
Speaker 2: I also notice my mind drifting. In fact, at times
43:59
Speaker 2: I've had to be fallen asleep without even noticing, and
44:13
Speaker 2: then I carry on talking and it's suddenly when I
44:24
Speaker 2: listen back to do the editing, I hear snoring, and
44:34
Speaker 2: I think, I don't remember snoring. I remember talking. Was
44:43
Speaker 2: it snoring? Was a pig turned up? That's why I
44:51
Speaker 2: sound like when I snare and I get really into
44:59
Speaker 2: the a whole experience. I don't know how you feel.
45:18
Speaker 2: How relaxed do you feel in your feet, how relaxed
45:29
Speaker 2: you feel in your hands. I have noticed more and
45:50
Speaker 2: more that the more relaxed, deeper level of comfort you feel,
46:12
Speaker 2: the easier your breathing becomes. It's almost like that additional
46:32
Speaker 2: muscle relaxation. So this allows you to breathe easier without
46:54
Speaker 2: necessarily focusing on your breath, however, being able to notice
47:25
Speaker 2: the ease in which you breathe so naturally, you breathe
47:56
Speaker 2: so very easily and mooly. Whenever I imagine my breathing improving.
48:45
Speaker 2: When I've got my eyes closed, I tend to visualize
49:01
Speaker 2: a beautiful field with trees and flowers producing all that
49:17
Speaker 2: life giving oxygen. It feels nice to, if nothing else,
49:53
Speaker 2: just taking some time away from everything, enjoying that feeling
50:28
Speaker 2: of peace serenity with a joyful heart. Time seems to
51:18
Speaker 2: just drip by, so very slowly, relaxed, so deeply peaceful,
52:03
Speaker 2: completely unattached to any thoughts whatsoever in this moment, completely
52:46
Speaker 2: free noticing that your mind has slowed down. Slowed down
54:04
Speaker 2: because nothing really requires your attention. You can enjoy the
54:32
Speaker 2: physical sensations of allowing the stress to rip out of
54:44
Speaker 2: your body, to appear out of every part of your
55:04
Speaker 2: body being released from your brain, your mind slowly but surely,
56:01
Speaker 2: the muscle sing les relax rex so very deeply, so deeply,
57:13
Speaker 2: and the feelings, the pleasant feelings in your arms and shoulders,
57:41
Speaker 2: deepening each part of your body further and deeper and deeper. Noticine,
58:24
Speaker 2: the feelings in the back of your neck, the feelings
58:51
Speaker 2: in your wrists, muscles, in front of your body, I
59:40
Speaker 2: all say, feeling peaceful deeply, there's a sense of peace
1:00:28
Speaker 2: spreads through your fairy core. Even when you focus on
1:01:08
Speaker 2: your mind. Your mind becomes beve and slower, even deeper, relaxing,
1:02:31
Speaker 2: so very slow, your stomach peace for in your stomach
1:03:31
Speaker 2: you're back. Notice. Notice how relaxed you'd never feel in
1:04:05
Speaker 2: the hole of your back. You spy from your brain
1:04:38
Speaker 2: all the way down the middle of your back, sending
1:04:47
Speaker 2: and receiving millions of messages every day, decomfort increasing deeply relaxed.
1:05:52
Speaker 2: You means legs, spreading these signals down a spine or
1:06:27
Speaker 2: cord into every part of your body, your shins and
1:06:51
Speaker 2: your calf, muscles, your elbows. Feelings of peace and tranquility
1:07:46
Speaker 2: spreading through your body, tips of your toes, to your eyes,
1:08:05
Speaker 2: your fingers, all the way till you lower back. Mhm.
1:08:24
Speaker 2: I thinker Rea, the thinker, pace drift in mind, just
1:09:25
Speaker 2: wandering away, happy to let go, let go completely, let go,
1:10:17
Speaker 2: so tranquil the whole body enjoying a sense listening Guy
1:11:18
Speaker 2: he for more pen join the space, this space of peace.
1:13:21
Speaker 10: And safety, sur ary, relaxed, letting go.
1:15:43
Speaker 2: Maybe we can just focus on the different parts of
1:15:50
Speaker 2: your body, just to notice you fool head and your
1:16:24
Speaker 2: eyes it too, so Louise, noticing the sense of complete freedom,
1:17:43
Speaker 2: absolute freedom, peace, energy, pace to breathe, so much easier loose.
1:20:44
Speaker 2: You may have or may not have noticed your mind
1:20:57
Speaker 2: drifted peaceful more, even more deeply in the direct total
1:22:09
Speaker 2: bliss for pace, bliss for pace, to reft to to peace,
1:24:05
Speaker 2: so calm, let him go, peace with mind Rex body
1:25:17
Speaker 2: so relaxed, so relaxed. Your body feels almost invisible, so
1:26:15
Speaker 2: very relaxed. I'm peaceful, so peaceful, RelA lia And you
1:27:35
Speaker 2: could start to notice that you are feeling more relaxed,
1:27:45
Speaker 2: even though I've not purposely focused your mind upon that
1:27:56
Speaker 2: sense of physical comfort that is growing within you throughout
1:28:02
Speaker 2: your body, and your mind starts to slow down, And
1:28:15
Speaker 2: that could be almost in recognition of I guess my
1:28:23
Speaker 2: speech not being particularly fast, and things just generally feel calmer.
1:28:41
Speaker 2: Just by listening to my voice, you give yourself an
1:28:49
Speaker 2: opportunity to take a break from the day, take a
1:28:57
Speaker 2: break from your life as it is, and to give
1:29:05
Speaker 2: yourself a rest, giving yourself permission to take some time off,
1:29:16
Speaker 2: and to allow your body to relax and allow your
1:29:21
Speaker 2: mind to slow down, which in turn releases the tension
1:29:33
Speaker 2: and he stresses that you had in your body. It's
1:29:42
Speaker 2: almost as if the parts of your body just open up,
1:29:48
Speaker 2: allowing the negativity out and at the same time replace
1:30:00
Speaker 2: in that negativity with positive heathing energy which then fills
1:30:10
Speaker 2: your body up and your mind to also starts to
1:30:21
Speaker 2: appreciate those feelings of increasing confidence, an almost uplifting feeling,
1:30:38
Speaker 2: positive healing, an energy that spreads through your body like
1:30:52
Speaker 2: a wave of comfort, and all this comes and just
1:31:06
Speaker 2: allowing yourself a few minutes, maybe half an hour, however
1:31:15
Speaker 2: long you want it to be, to just rest and
1:31:25
Speaker 2: allow your mind and your body to almost reset itself
1:31:38
Speaker 2: to the settings of comfort and relaxation, calmness, which allows
1:31:54
Speaker 2: more room for feelings of pleasure and happiness to move
1:32:07
Speaker 2: around your body and into your mind, almost as if
1:32:16
Speaker 2: your mind and your body are sinking together, almost mirroring
1:32:27
Speaker 2: each other with that growing positivity and calmness, and it
1:32:40
Speaker 2: feels nice. It really does feel nice to know that
1:32:47
Speaker 2: you are the one that has allowed yourself to feel
1:32:57
Speaker 2: more comfort and to experience more at this deep relaxation
1:33:13
Speaker 2: spreading throughout your body, and as I focus on each
1:33:28
Speaker 2: part of your body, you can notice that that part
1:33:37
Speaker 2: becomes even more relaxed just by focusing on it, becomes
1:33:51
Speaker 2: even more calm and comfortable just by focusing. And as
1:34:04
Speaker 2: I move down your body, starting at your head, the
1:34:12
Speaker 2: parts that you've already focused on will continue to relax
1:34:20
Speaker 2: deeply and those parts that we've not yet focused on
1:34:29
Speaker 2: or just automatically release any remaining tension in anticipation of
1:34:40
Speaker 2: even more comfort about to come. Now, I'm going to
1:34:53
Speaker 2: start by focusing on your forehead. Just be in a
1:35:00
Speaker 2: where the feelings of your forehead and any background sounds
1:35:11
Speaker 2: like mister Herbert the Pigeon can just allow you to
1:35:16
Speaker 2: feel even more relaxed. Just means you're in the moment.
1:35:26
Speaker 2: This isn't this isn't a sterile environment. This is the world.
1:35:35
Speaker 2: I live in the countryside, so there's lots of nature
1:35:42
Speaker 2: sounds around. So as you focus on your forehead, just
1:35:52
Speaker 2: notice how it becomes even more relaxed as you focus
1:36:02
Speaker 2: only on my voice and that part of your body.
1:36:12
Speaker 2: Moving down to your eyes, focusing on your eyes, noticing
1:36:23
Speaker 2: how your eyelids feel so heavy yet so light at
1:36:33
Speaker 2: the same time, and all the muscles around your eyes
1:36:39
Speaker 2: relaxing completely. Moving your focus down to your mouth, your lips,
1:36:54
Speaker 2: your tongue, your teeth, and your gums, the whole of
1:37:01
Speaker 2: your mouth, relaxing, calm and loose as you focus now
1:37:17
Speaker 2: on your jaw, not just the parts of your jaw
1:37:24
Speaker 2: near your mouth and your chin, but all the way
1:37:28
Speaker 2: up the size of your face to your ears, the
1:37:35
Speaker 2: hole of your jaw, feeding more relaxed.
1:37:50
Speaker 8: Calm.
1:37:59
Speaker 2: Focusing on your neck, the front of your neck and
1:38:08
Speaker 2: your throat relaxing and loose and calm. The side of
1:38:21
Speaker 2: your neck, the right and left side of your neck,
1:38:29
Speaker 2: relax and lease.
1:38:36
Speaker 8: And calm.
1:38:43
Speaker 2: And now the back of your neck, focusing on the
1:38:50
Speaker 2: back of your neck, letting go of any tension that
1:39:01
Speaker 2: may have been there before, and enjoying that sense of
1:39:11
Speaker 2: increasing comfort and release that you can experience in the
1:39:22
Speaker 2: back of your neck. Moving down your back and moving
1:39:34
Speaker 2: either side of your spine right from the top of
1:39:39
Speaker 2: your back all the way down to the bottom of
1:39:44
Speaker 2: your back, down to your lower back and as you
1:40:01
Speaker 2: move up and down your spine, you can feel the
1:40:09
Speaker 2: muscles either side of your spine relaxing even more. And
1:40:24
Speaker 2: as those muscles relax, that sense of comfort starts to
1:40:31
Speaker 2: spread outwards from your spine into both sides of your back,
1:40:45
Speaker 2: the top of your back, the middle, and your lower back.
1:40:53
Speaker 2: And as you scan gently and slowly up and down
1:41:00
Speaker 2: on your back, there's the muscles in the top of
1:41:05
Speaker 2: your back relax and become looser. The muscles in the
1:41:15
Speaker 2: middle of your back also seem to just almost divide
1:41:22
Speaker 2: from each other, separating and almost melting. And in your
1:41:35
Speaker 2: lower back there seems to be an extra special feeling
1:41:47
Speaker 2: of comfort. The spreads into your hips, so down your
1:41:58
Speaker 2: lower back, get into your hips, into the area where
1:42:06
Speaker 2: your cosicks are, and into your buttocks, and all these
1:42:15
Speaker 2: muscles that spread bring your lower back into your hip
1:42:24
Speaker 2: area start to melt, start to really let go. I
1:42:44
Speaker 2: don't even know where about. To focus on your shoulders.
1:42:50
Speaker 2: Your back and your spine will continue to let go,
1:43:00
Speaker 2: continue to relax so.
1:43:10
Speaker 8: Calmly.
1:43:15
Speaker 2: And if you focus on your shoulders, you may notice
1:43:20
Speaker 2: that they're already feeling.
1:43:27
Speaker 11: Really loose, already feeding.
1:43:44
Speaker 2: Calm and feeling those muscles. The move from your neck
1:44:03
Speaker 2: into your shoulders feel so soft and gentle, so smooth.
1:44:28
Speaker 9: And calm, and.
1:44:40
Speaker 2: The feeding in your shoulders seems to spread deep into
1:44:53
Speaker 2: your shoulders, that sense of relaxation, not just traveling deeply
1:45:04
Speaker 2: into your muscles, but also relaxing the bones and moving
1:45:21
Speaker 2: all the way to underneath your arms, relaxing a whole
1:45:30
Speaker 2: area between the tops of your shoulders and underneath your arms.
1:45:39
Speaker 2: He then you feel so relaxed and comfortable in your shoulders,
1:45:58
Speaker 2: which sends down deep healing message into your arms. And
1:46:20
Speaker 2: you may feel almost as if your arms are not
1:46:26
Speaker 2: even there because they're so relaxed, so deeply relaxed, so
1:46:48
Speaker 2: so calm.
1:47:05
Speaker 8: So.
1:47:12
Speaker 2: Poose, not feeling spreading all the way down your arms
1:47:29
Speaker 2: two elbows, including your elbows circumforts, spreads your away into wrists.
1:48:02
Speaker 2: There are forearments and your wrists so heavy yet at
1:48:18
Speaker 2: the same time so light and gentle. Focusing now on
1:49:04
Speaker 2: your hands, my hands, so peaceful in your hands, the
1:49:58
Speaker 2: sense of real peace. It just seems to I feel
1:50:24
Speaker 2: so familiar when your hands relax deeply.
1:50:40
Speaker 8: Mhm.
1:50:41
Speaker 2: Eyes, Yeah, thing is you things sadness, your finger tips,
1:52:36
Speaker 2: moving your attention to the front to your body, so comfortable,
1:53:07
Speaker 2: move man, your fortress, to legs, love musculs in your thighs,
1:54:51
Speaker 2: your knees, so relaxed, a calf muscles and just shames
1:55:32
Speaker 2: compresia four and the faathing in your feet so peaceful,
1:57:47
Speaker 2: so calm, so peaceful, sircom so peaceful, sycom so peace
1:58:46
Speaker 2: f sing peace fall so calm, loving that deep relaxation,
1:59:20
Speaker 2: to spread your chest, in your stomach, so letting go
1:59:40
Speaker 2: of everything. So I'm gonna start counting down now from
1:59:59
Speaker 2: twenty down to one. You can imagine in a way
2:00:07
Speaker 2: it's like just walking down some steps and each step
2:00:14
Speaker 2: or twenty steps, and each step represents a level of comfort.
2:00:23
Speaker 2: Each step represents a deepening of that comfort and the
2:00:39
Speaker 2: furvies you walk down those steps a deeper and more
2:00:45
Speaker 2: relaxed you feel. So starting with number twenty twenty, nineteen, eighteen, seventeen,
2:03:27
Speaker 2: sixteen three four four see too well fa f nine
2:11:01
Speaker 2: h h eight seven s six five.
2:16:02
Speaker 8: Five four.
2:20:43
Speaker 2: One. Now, as you focus on your eyes, We're gonna
2:21:50
Speaker 2: count down from ten douts one. Focus on and just
2:22:01
Speaker 2: on your eyes, your eyelids, the muscles around your eyes,
2:22:12
Speaker 2: your eye walls themselves, our whole area that makes up
2:22:21
Speaker 2: your eye. And as we count down from ten down
2:22:37
Speaker 2: to one, whilst focusing on your eyes, you'll become twice
2:22:53
Speaker 2: is relaxed with each number counting out, and you may
2:23:05
Speaker 2: find the all you want to do is just drift
2:23:15
Speaker 2: off to sleep. And if that's what you want, then
2:23:25
Speaker 2: just allow yourself to do that. Now, focus in on
2:23:37
Speaker 2: your eyes. I'm going to begin counting down from ten
2:23:45
Speaker 2: down to one.
2:23:50
Speaker 8: Right now, ten.
2:24:26
Speaker 2: Nine eight seven five four three two one. So counting
2:33:12
Speaker 2: down from ten to one ten nine eight seven six
2:33:28
Speaker 2: five four three two one. And maybe that was a
2:33:48
Speaker 2: bit too quick in order to relax. Maybe it's a
2:33:52
Speaker 2: bit too fast for you to notice the calming of
2:33:58
Speaker 2: your body, maybe even a little bit of pressure there.
2:34:05
Speaker 2: Like you'll count it down from ten to one. Would
2:34:09
Speaker 2: you expect me to do? Man, expect me to stick
2:34:12
Speaker 2: old floppy just because you're counting down. We could try
2:34:22
Speaker 2: it again, but this time I go this lower. This time,
2:34:30
Speaker 2: as you focus on the whole of your body before
2:34:35
Speaker 2: we focus on your legs, just notice how your body
2:34:42
Speaker 2: does start to feel more relaxed with every number that
2:34:57
Speaker 2: I count down ten nine eight seven six five four three.
2:36:00
Speaker 8: Mm two.
2:36:30
Speaker 2: One and just notice how how you feel, generally, how
2:36:48
Speaker 2: your body feels. It's not necessarily even about yeah, counting
2:37:02
Speaker 2: down from ten to one. It's that space that you have,
2:37:10
Speaker 2: that space between being active physically or mentally to just
2:37:33
Speaker 2: sitting or lying down, just being there, not doing anything,
2:37:39
Speaker 2: not saying anything, or needing to think about anything. So
2:37:46
Speaker 2: it opens up a space, you know, a bit of
2:37:49
Speaker 2: a space, a gap. And the more I count down
2:38:00
Speaker 2: from ten to one, the bigger that gap becomes. So
2:38:08
Speaker 2: there's that gap of calmness, of comfort, relaxation. It's a
2:38:20
Speaker 2: nice feeling, and it moves those stresses or discomforts physically
2:38:35
Speaker 2: or emotionally, moves them away. Allows you to just slow down,
2:38:57
Speaker 2: someone to count again from ten down to one, and
2:39:00
Speaker 2: notice that gap widening, the gap. And as it widens,
2:39:10
Speaker 2: it's almost like the stress and attention falls into the
2:39:16
Speaker 2: gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four,
2:40:56
Speaker 2: three two one, And how did you look body feel?
2:42:02
Speaker 2: Can you notice that you feeling calmer, the feeling more relaxed.
2:42:41
Speaker 2: As we now focus on your legs, just your legs.
2:43:01
Speaker 2: We're just going to start with focusing on your thighs.
2:43:21
Speaker 2: Of course, it's not the most exciting thing to be doing,
2:43:26
Speaker 2: because I'm sure, like most of your body is not
2:43:32
Speaker 2: a lot going on right now. Just focusing on the
2:43:45
Speaker 2: whole of your thighs, the tops of your thighs, the
2:43:51
Speaker 2: sides of your thighs, the bottoms of your thighs, you're
2:43:58
Speaker 2: outer thighs and you're inner thighs. Basically the whole of
2:44:03
Speaker 2: your thigh that leads into your hip and it goes
2:44:12
Speaker 2: down to your knee joint. Now, this is a big area.
2:44:27
Speaker 2: It's a very heavy area. It's very strong, probably the
2:44:32
Speaker 2: strongest muscles in your body or in your thighs. But
2:44:47
Speaker 2: I don't think we perhaps give enough attention to our thighs.
2:45:01
Speaker 2: Perhaps we don't acknowledge how important our thighs are to
2:45:12
Speaker 2: our lives, how much they actually do for us all
2:45:33
Speaker 2: through our lives. And it may seem to sound really weird,
2:45:43
Speaker 2: but I think that all of our body parts, especially
2:45:52
Speaker 2: our thighs, need some TLC, a bit of love shown,
2:46:00
Speaker 2: a bit of acknowledgement, thank you, gratitude for what our
2:46:19
Speaker 2: thighs do for us. And I know this may sound
2:46:28
Speaker 2: a bit strange. Maybe you think, why am I sure
2:46:34
Speaker 2: how I should be out in the garden hugging a
2:46:37
Speaker 2: tree or something. Well, it's hard to set a microphone
2:46:45
Speaker 2: up on a tree. That's why I'm doing this indoors.
2:46:48
Speaker 2: Otherwise I would be outside hugging a tree. Now I
2:46:52
Speaker 2: can't see the television from the tree. If you move
2:47:01
Speaker 2: down to your knees gain such an important part. And
2:47:11
Speaker 2: I think we don't necessarily I'll speak for myself here,
2:47:18
Speaker 2: I don't necessarily appreciate all that my knees do for
2:47:23
Speaker 2: me until I have a problem with my knee. It's occasionally,
2:47:30
Speaker 2: if I ever maybe i'll pash it, or it's aching
2:47:35
Speaker 2: for some reason. It's then that I realize how much
2:47:41
Speaker 2: it does. You know, the benefit of being able to
2:47:46
Speaker 2: use my legs without any kind of physical discomfort is
2:47:56
Speaker 2: a beautiful thing that's possibly not appreciated until it's temporarily removed.
2:48:06
Speaker 2: You know that's comfort. But as you focus on your knees,
2:48:15
Speaker 2: regardless of how your knees feel, you can have that
2:48:21
Speaker 2: sense of gratitude and love to your knees for all
2:48:27
Speaker 2: that they do for you. And you can still have
2:48:39
Speaker 2: that attention on your thighs and maybe notice how your
2:48:44
Speaker 2: thighs feel. Maybe you've noticed that they are relaxing more
2:48:57
Speaker 2: deeply as you focus now on the bottoms of your legs,
2:49:09
Speaker 2: your shins, and your calf muscles, the bones between your
2:49:16
Speaker 2: knees and your feet incorporate, and of course your ankles
2:49:24
Speaker 2: so important. Anyone that's had even like the slightest sprain
2:49:35
Speaker 2: of an ankle knows how how much we take our
2:49:43
Speaker 2: ankles for granted. And it's kind of strange in a
2:49:51
Speaker 2: way when you think that. You know, logically, our wrists
2:49:57
Speaker 2: are a lot thinner than the rest of our own,
2:50:01
Speaker 2: which is okay, it doesn't can't see any problem with
2:50:05
Speaker 2: that because we're just picking stuff up. But our ankles
2:50:12
Speaker 2: so much thinner than the rest of our legs, and
2:50:22
Speaker 2: from a physics perspective or logical even it doesn't really
2:50:26
Speaker 2: make sense that all this weight would ultimately be resting
2:50:35
Speaker 2: on your ankles then leading to your feet, that thin area,
2:50:46
Speaker 2: thin bone. Yeah, it does so much great work. Supports us,
2:50:56
Speaker 2: supports our body for a lifetime, helps us to balance,
2:51:08
Speaker 2: It helps you to get her around and be mobile.
2:51:21
Speaker 2: And there's the calf muscles. Of course, when I was younger,
2:51:29
Speaker 2: I couldn't see the point in calf muscles didn't seem
2:51:32
Speaker 2: to do anything. Okay, if I walked around on tiptoes,
2:51:38
Speaker 2: then my calf muscles get some work. But of course
2:51:42
Speaker 2: that's not true. The calf muscles are being used whenever
2:51:46
Speaker 2: we use our legs and your shins there to protect
2:52:00
Speaker 2: your lower legs, shaped in a way, almost as a
2:52:09
Speaker 2: protector for the bone, leading of course to your ankles
2:52:25
Speaker 2: and your feet. But we're not going to focus on
2:52:31
Speaker 2: your feet. We're just going to focus on the legs.
2:52:36
Speaker 2: I realize that now that I've mentioned your feet, it
2:52:40
Speaker 2: probably focuses on them anyway, So maybe I should focus
2:52:45
Speaker 2: on your feet a little bit. You can have them
2:52:51
Speaker 2: in your awareness the same as you have your thighs
2:52:57
Speaker 2: in your awareness. Even though we have been focusing on
2:53:01
Speaker 2: your thighs for a few minutes, we've been focusing on
2:53:06
Speaker 2: your ankles, there's still that sensation of comfort in your thighs,
2:53:29
Speaker 2: and there's that movement of energy because the thighs hold
2:53:38
Speaker 2: lots of different sensations. Of course, there's the muscles, the
2:53:43
Speaker 2: big straw muscles that we have in our thighs, but
2:53:56
Speaker 2: the skin on the outside of the thighs, as in
2:54:02
Speaker 2: the outside of all of our body, can be very sensitive,
2:54:12
Speaker 2: sensitive to the touch, sensitive to temperature, and inside your
2:54:25
Speaker 2: thighs the bones, there's the muscle, there's the blood, vessels,
2:54:33
Speaker 2: the arch trees, all this stuff that's inside your thighs.
2:54:43
Speaker 2: And I guess sometimes it'd be nice if you could
2:54:46
Speaker 2: actually put your fingers inside your thighs and a message,
2:54:54
Speaker 2: so you can message on the outside, of course, but
2:54:57
Speaker 2: to be able to get deep into the muscle and
2:55:01
Speaker 2: to be able to just massage inside your thighs, message
2:55:06
Speaker 2: in the bones of your leg massage in or the veins,
2:55:15
Speaker 2: and just gently healing your thighs, and you could move
2:55:25
Speaker 2: down message and inside your knees, just message in those bones,
2:55:34
Speaker 2: but with healing fingertips spreading that healing energy deep into
2:55:41
Speaker 2: the joints of your knees. Of course, there's the back
2:55:50
Speaker 2: of your your knee or the inside crease where your
2:55:56
Speaker 2: knee is. It's very sensitive area, very it feels very
2:56:03
Speaker 2: nice when you stroke it. That might be because it's
2:56:08
Speaker 2: an area that's not really touched very often. It's almost
2:56:14
Speaker 2: like a hidden part that crease in your legs. It's
2:56:20
Speaker 2: almost it's like a part that has a sensitivity which
2:56:27
Speaker 2: is a little bit different. Of course, it's protected by
2:56:38
Speaker 2: your legs. So you can imagine putting your fingers into
2:56:49
Speaker 2: that crease in your legs, folding between your legs, you
2:57:00
Speaker 2: can just message with your fingertips, letting your fingertips going inside,
2:57:07
Speaker 2: massage in the muscle tissue. You can of course feel
2:57:16
Speaker 2: the bones of your knees healing through your fingertips. And
2:57:30
Speaker 2: then as you go down to your calf muscles, and
2:57:35
Speaker 2: that's the part I'd like to be able to really
2:57:39
Speaker 2: put my fingertips deep inside my calf muscles, massage in
2:57:46
Speaker 2: every single tissue of that muscle, healing every part, and
2:58:00
Speaker 2: then doing the same for my shins, massage in and
2:58:07
Speaker 2: gently stroking the bones, gently stroking them, healing in a
2:58:14
Speaker 2: loving way, because they deserve to be treated as the
2:58:22
Speaker 2: precious bones that they are. Our legs are so precious
2:58:27
Speaker 2: as in all the other parts of our body, and
2:58:32
Speaker 2: more precious of any jure on the planet. When you
2:58:46
Speaker 2: start to think about your legs in this way, it
2:58:58
Speaker 2: can change your perspective. It might sound a bit a
2:59:08
Speaker 2: bit silly to start with the idea of having love
2:59:14
Speaker 2: for your legs, show an appreciation for your thighs, wanting
2:59:23
Speaker 2: to be able to put your hands in your thighs,
2:59:29
Speaker 2: massage the muscles and the bones, and to get your
2:59:36
Speaker 2: fingers deep in there, releasing all tension. Just to show
2:59:46
Speaker 2: how much you care about your legs, how much you
2:59:54
Speaker 2: care for what your legs do for you regularly, your knees,
3:00:02
Speaker 2: your calves, your ankles, the strength of your ankles, considering
3:00:15
Speaker 2: how thin they are compared to the rest of your legs,
3:00:20
Speaker 2: especially your thighs, yet they're so strong, so flexible, absolutely
3:00:34
Speaker 2: amazing things. Your ankles are truly a gift because of
3:00:46
Speaker 2: what they do for you, supporting all that weight, regardless
3:00:57
Speaker 2: of how what weight you are, even if you only
3:01:02
Speaker 2: ate stone, there's still a lot of weight for these
3:01:07
Speaker 2: little ankles. Now, I'm a lot heavier than eight stone
3:01:15
Speaker 2: double down, yet my ankles support my body all the time.
3:01:28
Speaker 2: Although they do give off a sigh of relief when
3:01:31
Speaker 2: I sit down, as I've got my whole legs do
3:01:40
Speaker 2: my feet feet also go, my toes clap. I'm so happy.
3:02:07
Speaker 2: Your legs really are amazing. And I know that talk
3:02:16
Speaker 2: about talking about your legs is probably.
3:02:21
Speaker 12: Possibly among the most most boring things you've ever heard
3:02:26
Speaker 12: anyone say.
3:02:28
Speaker 2: Possibly you're boring or not. Everything I said is true.
3:02:38
Speaker 2: Your legs are amazing. Your legs deserve not just respect,
3:02:58
Speaker 2: they deserve to relax deeply. They deserve to take some
3:03:11
Speaker 2: time out of the day to just let go completely.
3:03:35
Speaker 2: Your legs really can relax. And because the legs are
3:03:53
Speaker 2: so such a most, you know, very important part of
3:03:58
Speaker 2: your body. When you relax relegs, the rest of your
3:04:02
Speaker 2: body also naturally follows in that a journey of comfort.
3:04:22
Speaker 2: I can feel it in my hips. My hips feel
3:04:26
Speaker 2: really loose, and also my ler back as well. My
3:04:34
Speaker 2: lower back really feels it feels stretched, even though I'm
3:04:40
Speaker 2: just sitting in a chair and there's no stretching as
3:04:46
Speaker 2: far as I'm aware that I'm doing. It's almost as
3:04:50
Speaker 2: if the muscles are just relaxed so much that there
3:04:54
Speaker 2: is a natural stretch as the tension has reduced a lot.
3:05:19
Speaker 2: And I'm now going to count down from ten down
3:05:22
Speaker 2: to one, and you can continue to fill wonderfully relaxed
3:05:37
Speaker 2: ten nine, eight, seven, six, five, four three two Why relax.
3:06:28
Speaker 2: So I'm just going to count down from five down
3:06:32
Speaker 2: to one, and as a countdown, if you just focus
3:06:36
Speaker 2: on the numbers, just the numbers counting down, and notice
3:06:45
Speaker 2: how you feel in this moment as you hear the
3:06:53
Speaker 2: numbers counting down, knowing that those numbers counting down represents
3:07:02
Speaker 2: you feeling calmer, not just in your body, but also
3:07:14
Speaker 2: relaxing your mind. I just notice how you feel. There's
3:07:20
Speaker 2: nothing to do, there's nothing to say, there's nothing to
3:07:26
Speaker 2: think about, starting with number five, four, three, two.
3:08:09
Speaker 1: One.
3:08:19
Speaker 2: And as you notice the gradual letting go the tension
3:08:31
Speaker 2: in your body, you may also begin to notice and
3:08:39
Speaker 2: be aware of how your mind is starting to slow down.
3:08:50
Speaker 2: This is just a natural thing that happens. It's not
3:08:57
Speaker 2: really a special procedure. It's just natural because as your
3:09:03
Speaker 2: body relaxes, your mind also starts to relax. And the
3:09:09
Speaker 2: more your mind relaxes, the more your body relaxes. It's
3:09:13
Speaker 2: just a continuous circle of relaxation. And is that calmness
3:09:25
Speaker 2: that comes from relative quietness. You know, even even if
3:09:33
Speaker 2: there's background sounds, either your side or mine is still
3:09:40
Speaker 2: going to be quite calm. You know, you haven't got
3:09:45
Speaker 2: the television on, there's no music in the background unless
3:09:50
Speaker 2: you're listening to the recording with music.
3:09:52
Speaker 13: Of course, you're very likely not going to be sick
3:10:00
Speaker 13: in a room.
3:10:00
Speaker 2: With other people. Of course you might be, but generally
3:10:05
Speaker 2: it's more ideal if you can do this on your own,
3:10:10
Speaker 2: so no distractions, and when you stop thinking about stuff,
3:10:26
Speaker 2: relaxation automatically rises, a sense of comfort starts to grow,
3:10:41
Speaker 2: and without trying to build it up into something fantastical
3:10:48
Speaker 2: or something magical, this is just a natural process, something
3:11:00
Speaker 2: that's easy to accomplish. In fact, it's almost you know,
3:11:10
Speaker 2: the sense of relaxing completely happens really when you put
3:11:17
Speaker 2: no effort into it. It's not something that you can
3:11:21
Speaker 2: really force. It's something that happens naturally. And part of
3:11:33
Speaker 2: the process of this recording and others is simply two
3:11:45
Speaker 2: allow you to take advantage of this space this time.
3:11:59
Speaker 2: It's just let go to just be here, to be
3:12:10
Speaker 2: in tune with how you feel, yet with the intention
3:12:26
Speaker 2: of wanting to relax deeply and maybe even to fall asleep,
3:12:38
Speaker 2: depending on what it is that you wish for yourself
3:12:45
Speaker 2: in this moment. As we know, relaxing is the majority
3:13:02
Speaker 2: of the process of falling asleep. The actual falling asleep
3:13:06
Speaker 2: part is a tiny bit at the end. The deeper
3:13:14
Speaker 2: relaxed you become, the easier you find yourself drifting. You
3:13:37
Speaker 2: can also if you choose stay focused on my voice
3:13:46
Speaker 2: and really enjoy the process of gradually relaxing each muscle
3:14:17
Speaker 2: in your body effortlessly and just observing the sensation of
3:14:44
Speaker 2: letting go completely this time, and when it count from
3:15:00
Speaker 2: six down to one, and you can notice your mind
3:15:13
Speaker 2: calming down more with each number that you hear me
3:15:21
Speaker 2: say naturally, feeling calm and slow and be peaceful sex five, four, three,
3:17:40
Speaker 2: two one, being aware of how your mind to slowed
3:18:39
Speaker 2: right down, sinking deeply into relaxation. And as you focus
3:19:05
Speaker 2: on your mind, you may notice that there are some
3:19:15
Speaker 2: thoughts still there, maybe some stubborn thoughts that for some
3:19:24
Speaker 2: reason perhaps need your attention. That's what you can do
3:19:38
Speaker 2: is send love to those thoughts. Sprinkle those thoughts with love.
3:19:57
Speaker 2: M all petals from a flower. Just sprinkle it over them,
3:20:03
Speaker 2: petals filled with love towards those thoughts, to let those
3:20:10
Speaker 2: thoughts know that you're not abandoned in them. You just
3:20:17
Speaker 2: need them. You require them to just calm down, slow down,
3:20:30
Speaker 2: quiet down for now. So as you focus on those
3:20:45
Speaker 2: remaining thoughts, as we count down this time from seven
3:20:51
Speaker 2: down to one, with each number, just imagine sprinkling those
3:21:00
Speaker 2: flower petals of love, kindness, gratitude over those thoughts which
3:21:20
Speaker 2: will allow them to just melt away and relax deeply.
3:21:30
Speaker 2: With every number, those thoughts will become more and more relaxed.
3:21:50
Speaker 2: Starting with number seven, six, five, four, three, one. And
3:24:21
Speaker 2: as you now notice how relaxed you're feeling in your body,
3:24:47
Speaker 2: we're going to focus on your hands, because the more
3:25:00
Speaker 2: relaxed your hands are, the more relaxed your body and
3:25:08
Speaker 2: mind are. And there's you focus on your hands and
3:25:28
Speaker 2: your fingers. There's nothing needed to be done. There's no
3:25:39
Speaker 2: clenching of fists or tents in the fingers or anything
3:25:44
Speaker 2: like that. It's just noticing and focusing on your hands,
3:26:05
Speaker 2: noticing how they feel, because the more relaxed your hands feel,
3:26:30
Speaker 2: the calmer your mind feels, and the more comfort you
3:26:40
Speaker 2: feel throughout your body. And you may have noticed your
3:27:12
Speaker 2: mind is starting to dress like sense just on your
3:27:43
Speaker 2: hands and fingers, allowing them to experience are real deepening
3:28:03
Speaker 2: of that relaxation in your hands and fingers more and
3:28:18
Speaker 2: more relaxed. With each number from eight down to one,
3:28:42
Speaker 2: you can almost feel that healing and relaxing energy spreading
3:28:53
Speaker 2: into your hands and fingers coming ye more relaxing with
3:29:12
Speaker 2: each number.
3:29:16
Speaker 4: You hear.
3:29:20
Speaker 2: Going down eight down to one, drifting, drifting again, starting
3:29:42
Speaker 2: with number eight h seven.
3:30:36
Speaker 14: Six five.
3:32:01
Speaker 2: Four three two. Just being here now, nothing to think about,
3:33:50
Speaker 2: nothing to do, nothing to say, and everything just feels calmer.
3:34:06
Speaker 2: And this is your natural state of being. This is
3:34:14
Speaker 2: how you just normally feel when you take away all
3:34:20
Speaker 2: that other stuff that we add, you know, things like
3:34:28
Speaker 2: stress and worrying and overthinking and anxiety, tension, just generally
3:34:44
Speaker 2: thinking about stuff. You take that away, which is what
3:34:50
Speaker 2: we do. What we do now you're left with a
3:35:02
Speaker 2: real sense of peacefulness which comes to you very quickly
3:35:15
Speaker 2: because ultimately it's just a feeling, a feeling of comfort.
3:35:29
Speaker 2: It's almost as if you've gone inside yourself and you've
3:35:33
Speaker 2: found a special place where everything is peaceful, a place
3:35:48
Speaker 2: where you can feel relaxed and your natural sense of comfort,
3:35:59
Speaker 2: a place where you can be you, where you can
3:36:07
Speaker 2: accept yourself for who you are, the place where you're
3:36:14
Speaker 2: not trying to please anybody else ever, a place where
3:36:24
Speaker 2: you can actually not just love yourself, but in some
3:36:34
Speaker 2: ways more importantly, you can like yourself, appreciate who you are.
3:36:52
Speaker 2: That sense of gratitude is in the air all around you.
3:37:06
Speaker 2: That's also a place where you can actually feel the
3:37:15
Speaker 2: healing energy soaking into your body. Healing energy soaking into
3:37:30
Speaker 2: your body, and the healing energy spreads through your veins,
3:37:44
Speaker 2: traveling to each and every single part of your body,
3:37:56
Speaker 2: and you start to realize that actually, that healing energy,
3:38:04
Speaker 2: it's not just entered into your brain, it's become part
3:38:10
Speaker 2: of your brain, and that spinal fluid is now mixed
3:38:22
Speaker 2: with healing energy, not just allowing you to feel so
3:38:33
Speaker 2: much more relaxed and healthy in this moment, but also
3:38:48
Speaker 2: you start to realize that actually, what's happening now with
3:38:56
Speaker 2: that healing, relaxing and g spreading through your body, it's
3:39:05
Speaker 2: actually changing your life. It's actually changing the way you're
3:39:16
Speaker 2: going to feel not just now, but tomorrow and the
3:39:22
Speaker 2: next day. As your health improves, not just your physical health,
3:39:32
Speaker 2: but your mental health. Things that used to bother you
3:39:40
Speaker 2: in the past, for some reason, no longer have the
3:39:47
Speaker 2: effect that they used to because something has changed deep
3:39:56
Speaker 2: within you. Maybe things that used to cause you to
3:40:07
Speaker 2: feel anger no longer have that power to control you
3:40:22
Speaker 2: the way they seem to be able to before. As
3:40:28
Speaker 2: you realize that you're the one who decides what affects you,
3:40:44
Speaker 2: You're the one who decides to feel relaxed and calm
3:40:54
Speaker 2: when you choose to enjoy noticing these natural developments of healing,
3:41:13
Speaker 2: continuing to grow and improve your life day by day,
3:41:27
Speaker 2: including of course, your ability to relax so much easier
3:41:40
Speaker 2: and sleeping. It's the most natural thing in the world
3:41:51
Speaker 2: to you, because falling asleep is something that you've done
3:42:00
Speaker 2: done so many times in your life, and you know
3:42:10
Speaker 2: that you were born, as we all were, with the
3:42:15
Speaker 2: ability to fall asleep naturally. We were born with that
3:42:27
Speaker 2: ability to just drift off into a deep, healing sleep.
3:42:45
Speaker 2: Even when we're kids, sometimes will fall asleep and we
3:42:50
Speaker 2: don't even want to try to tell us stay awake.
3:42:56
Speaker 2: Maybe it's a birthday in the morning, or it's Christmas
3:42:59
Speaker 2: or holiday or something we look forward to. We don't
3:43:03
Speaker 2: want to go to sleep. But the more we want
3:43:08
Speaker 2: to stay awake, the more we just start to drift.
3:43:17
Speaker 2: And the more you fight drifting, the more you try
3:43:21
Speaker 2: to stop yourself and drift in a safe the deeper
3:43:26
Speaker 2: and stronger that drifting becomes. Because we're born not just
3:43:38
Speaker 2: with the need to relax deeply and to naturally fall asleep,
3:43:48
Speaker 2: but it's our birthright, it's part of our DNA, and
3:44:01
Speaker 2: sometimes as we get older in life, perhaps at times
3:44:08
Speaker 2: we have forgotten that relaxing completely is not only a
3:44:21
Speaker 2: wonderfully pleasant experience, it's also really easy. It's very very
3:44:46
Speaker 2: easy to let go, because that's all it is. It
3:44:52
Speaker 2: is just deciding let go. And when you press the
3:45:07
Speaker 2: play button on my recordings, you have given permission for
3:45:17
Speaker 2: my voice to relax you. When you press that play button,
3:45:27
Speaker 2: you have given me permission for my words to affect
3:45:38
Speaker 2: you in a positive, only a positive way. Opening up
3:45:55
Speaker 2: your mind two useful and healing suggestions that can have
3:46:17
Speaker 2: such an amazing effect on how you feel right now,
3:46:30
Speaker 2: as well as those changes that continue long after the
3:46:40
Speaker 2: recording ends, those changes within you that continue to flourish
3:46:51
Speaker 2: and grow, transforming your life in a positive, beautiful way,
3:47:09
Speaker 2: allowing you to move forward in your life in the
3:47:16
Speaker 2: direction that you choose for yourself. And this feeling, this
3:47:33
Speaker 2: feeling that you can experience a safety, comfort, calmness, just
3:47:49
Speaker 2: feels so nice. It's such a healthy place to be,
3:48:11
Speaker 2: and that positivity grows within you each and every day.
3:48:28
Speaker 2: Moving forward, you're going to find that you're more relaxed
3:48:40
Speaker 2: physically and in your mind, is more relaxed. And it's
3:48:52
Speaker 2: not that you're thinking slower, it's just that your mind
3:48:58
Speaker 2: will be less locked up with unnecessary negativity because from
3:49:10
Speaker 2: now on, your mind rejects negativity. From now on, you're
3:49:20
Speaker 2: going to start noticing when negativity arises, and you can
3:49:31
Speaker 2: just say stop, stop, and then negativity will turn around
3:49:46
Speaker 2: and leave you alone. Stop and that negativity would disappear.
3:50:13
Speaker 2: And as you notice that you feel way more relaxed
3:50:21
Speaker 2: than you probably expected, you can now congratulate yourself because
3:50:37
Speaker 2: you're the person that has done this. You are the
3:50:43
Speaker 2: one that has opened your mind up to the simple
3:50:49
Speaker 2: facts that you can feel more relaxed in your body
3:50:57
Speaker 2: and in your mind. You've opened your mind up to
3:51:09
Speaker 2: the birthright of being able.
3:51:11
Speaker 5: To just.
3:51:14
Speaker 2: Fall asleep easily when you choose. And that's a nice feeling.
3:51:30
Speaker 2: Don't you think it feels nice? Doesn't it? To feel
3:51:40
Speaker 2: calm full, that healing energy is spreading through your body
3:51:46
Speaker 2: and your mind to spend time a special place where
3:52:02
Speaker 2: negativity can no longer enter. Negativity is banned. It's bad,
3:52:17
Speaker 2: it's not allowed Entryue doesn't it doesn't. This doesn't deserve
3:52:24
Speaker 2: to be here, It doesn't belong here. Negativity has no
3:52:32
Speaker 2: place in your life, which makes room for more comfort,
3:52:49
Speaker 2: more healing, more relaxation, more peace. It feels nice, doesn't it?
3:53:19
Speaker 2: Just the let go with everything. I'm gonna count down
3:53:43
Speaker 2: now from twenty down to one. You can continue to relax.
3:53:54
Speaker 2: If you choose, you can drift to sleep. With every
3:54:05
Speaker 2: number you hear me say, you can fill twice as relaxed,
3:54:20
Speaker 2: or if you choose, you can fill twice as sleeping.
3:54:31
Speaker 6: Now.
3:54:37
Speaker 2: Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, twelve, eleven, ten, nine, eight, seven, six,
3:56:45
Speaker 2: five four. This is your time to just take a break,
3:57:35
Speaker 2: your time to relax, to allow your mind to slow down,
3:57:55
Speaker 2: to give yourself permission to take a break from everything.
3:58:14
Speaker 4: End.
3:58:14
Speaker 2: You're the only person that can make that decision. You're
3:58:22
Speaker 2: the only person that can actually tell your mind to
3:58:29
Speaker 2: just relax, to just take some time off so that
3:58:53
Speaker 2: you can focus on your body, getting in touch with
3:59:00
Speaker 2: how you feel physically, and in the process of this
3:59:16
Speaker 2: body scan where you focus on different parts of your body,
3:59:28
Speaker 2: those parts that you focus on and observe, even though
3:59:35
Speaker 2: you're not purposely requesting for those parts of your body
3:59:44
Speaker 2: to relax, it's kind of expected you expect when you
3:59:52
Speaker 2: listen to my voice to feel more relaxed naturally, because
4:00:05
Speaker 2: when you're listening to me, your attention is focused on
4:00:15
Speaker 2: my words, and as my words guide you to focus
4:00:31
Speaker 2: on those parts of your body, your focus increases, which
4:00:46
Speaker 2: actually calms your mind. And when you're wind calms down,
4:01:07
Speaker 2: your body relaxes. And when your body calms down, your
4:01:29
Speaker 2: mind relaxes. And even though we've not really started the
4:01:46
Speaker 2: focus on your body, you can already feel that healing
4:01:59
Speaker 2: anything you spreading through your body, pushing out stress and tension,
4:02:18
Speaker 2: healing all the parts of your body, including your skin,
4:02:26
Speaker 2: your bones, your blood, all of your organs inside your body,
4:02:35
Speaker 2: all of the muscles, all of the fat, all of everything,
4:02:43
Speaker 2: every hair on your body is filled with that healing energy.
4:02:58
Speaker 2: And when your brain fills with that healing energy, the
4:03:14
Speaker 2: feeling of comfort of relaxation increases, deeply increases in a
4:03:38
Speaker 2: way to your mind starts to fill, perhaps bit drowsy
4:03:58
Speaker 2: because it's not needed, and it may start to drift
4:04:18
Speaker 2: if that's what's needed. So if you're listening to this
4:04:26
Speaker 2: and what you need is deep relaxation, that's what you get.
4:04:33
Speaker 2: If what you need is to fall asleep naturally and
4:04:40
Speaker 2: easily as your mind drifts. That's also what will happen
4:04:54
Speaker 2: because by pressing that play button and on the podcast
4:05:02
Speaker 2: and listening to me, you give permission for your body
4:05:08
Speaker 2: and your mind. In fact, you give the command to
4:05:20
Speaker 2: your body and your mind to relax deeply and to
4:05:32
Speaker 2: drift off to sleep if that's what you want.
4:05:41
Speaker 8: Or need.
4:05:49
Speaker 2: And as I focus on the different parts of your body,
4:06:00
Speaker 2: me start to just drift. And then you come back
4:06:08
Speaker 2: again and you hear me talking, and I'm focusing on
4:06:14
Speaker 2: a different part of your body, and you may find
4:06:25
Speaker 2: yourself drifting. You don't realize you're drifting until you stop
4:06:34
Speaker 2: drifting and you're alert again to my voice, focusing on
4:06:43
Speaker 2: a different part of your body starts to relax even deeper,
4:06:53
Speaker 2: because that drifting is basically you already in the sleep zone.
4:07:08
Speaker 2: And the more you drift, the longer you drift, and
4:07:13
Speaker 2: the longer you drift, eventually that drifting continues into sleep,
4:07:29
Speaker 2: and that's the last you remember until you wake up
4:07:38
Speaker 2: in your own time, when you experience the right amount
4:07:43
Speaker 2: of sleep for you, because when you do and if
4:07:52
Speaker 2: you do fall asleep, it's extremely pleasant, so relaxing so
4:08:06
Speaker 2: deep healing sleep. It feels so nice to relax into
4:08:27
Speaker 2: your own body and mind as you feel that healing
4:08:38
Speaker 2: energy is spreading through it, relaxing us so deeply. Relaxing
4:08:51
Speaker 2: is so.
4:08:54
Speaker 8: So deeply.
4:09:04
Speaker 2: We start to focus on your eyes, moving down to
4:09:20
Speaker 2: your jaw, down to your neck, your shoulders, arms, hands, things,
4:10:10
Speaker 2: you chest, stomach, your back, your spine, you its, your legs, feet,
4:11:09
Speaker 2: your toes, and they're feeding, feeting, spreading and growing inside
4:11:38
Speaker 2: your body, feeling you up. Now let's focus again, are
4:11:52
Speaker 2: parts of your body? Focusing this time on your forehead.
4:12:06
Speaker 2: Now on your mouth, your lips, your tongue, the whole
4:12:15
Speaker 2: of your mouth. Focus in on your fingers. Maybe you
4:12:37
Speaker 2: could move your fingers a little bit. You can focus
4:12:43
Speaker 2: on each one individually, both hands, and even though you
4:12:58
Speaker 2: focus on both of your hands, now they almost seemed
4:13:03
Speaker 2: to just melt into one. Where is your right hand,
4:13:11
Speaker 2: Start in your left hand, and almost as if just
4:13:22
Speaker 2: mixed together. Now focusing on your knees, just noticing how
4:13:38
Speaker 2: your knees fell. Now focusing on your elbows, focusing on
4:14:03
Speaker 2: both of your elbows, just observing the feeling of your elbows.
4:14:42
Speaker 2: Now focusing observing the back of your neck, feeding that
4:15:00
Speaker 2: energy on the back of your neck, absurd your ankles,
4:15:49
Speaker 2: being aware of physical sensations in your ankles.
4:16:03
Speaker 4: Sat my just so.
4:17:01
Speaker 2: Now your toes on both of your feet, being aware.
4:17:19
Speaker 2: Now your toast feel right now, Notice sin how you
4:18:13
Speaker 2: entire body fails, noticing your mind fails. Now letting go,
4:19:11
Speaker 2: letting go, letting go everything, letting go, letting go, letting
4:19:53
Speaker 2: go everything everything. I'm going to start now, and I
4:20:19
Speaker 2: would like you just first of all, just to see
4:20:22
Speaker 2: yourself lying down on the message table, lying on your front.
4:20:31
Speaker 2: Your head is supported, your arms are supported, and you
4:20:39
Speaker 2: feel comfortable and breathing. It's really easy, and you feel
4:20:49
Speaker 2: you feel confident in how you look as well. So
4:20:53
Speaker 2: there's none of that issue of body problems or shyness
4:20:58
Speaker 2: because I'm a professional and this is a therapy session,
4:21:07
Speaker 2: so none of that stuff matters whatsoever. This is about you.
4:21:17
Speaker 2: This is about how you feel and how you can
4:21:25
Speaker 2: enjoy that sense of comfort and relaxation that comes from
4:21:32
Speaker 2: letting go and allowing my hands, my fingers to relax
4:21:38
Speaker 2: you by a message your body. So I want to
4:21:49
Speaker 2: start off just by placing my hands on the back
4:21:54
Speaker 2: of your head, just gently, just you can feel what
4:21:59
Speaker 2: I have and feel like really on you. So you
4:22:08
Speaker 2: can maybe feel the warmth of my hands on the
4:22:10
Speaker 2: back of your head. And with my hands to the
4:22:15
Speaker 2: side of your head, not pressing, but just holding there
4:22:20
Speaker 2: very gently, maybe over your ears, and a little bit
4:22:26
Speaker 2: on your face, just so you can feel my hands
4:22:32
Speaker 2: so you can become accustomed to them. And now put
4:22:45
Speaker 2: my hands on the back of your head again and
4:22:48
Speaker 2: gently let them slide down onto the back of your neck.
4:23:03
Speaker 2: You can feel my hands gently stroking the back of
4:23:13
Speaker 2: your neck to start with, just so you can get
4:23:19
Speaker 2: used to the feeling with my hands on your skin,
4:23:24
Speaker 2: get accustomed to realize that you're safe and it's all good,
4:23:33
Speaker 2: it's all fine. And I'm going to start gently messaging
4:23:44
Speaker 2: the muscles in the back of your neck with both hands. Now,
4:24:00
Speaker 2: this is a very trusting situation, really, because our necks
4:24:07
Speaker 2: are so fragile and to have someone have their hands
4:24:12
Speaker 2: around your neck in that way can sometimes be problematic
4:24:17
Speaker 2: for people, which is why massages are quite good, because
4:24:22
Speaker 2: it allows you to relax and to get in touch
4:24:31
Speaker 2: with trust, to feel peaceful and calm. And there's a
4:24:48
Speaker 2: massage the sides of your neck, gently moving from the
4:24:57
Speaker 2: bottom of your neck. It would be sort of near
4:25:01
Speaker 2: where your shoulders start. I guess, all the way up
4:25:06
Speaker 2: to your jaw. Your ear is kind of the area
4:25:11
Speaker 2: that side of your neck. Of course, it's a lot
4:25:16
Speaker 2: longer than the front of your neck. The message in
4:25:33
Speaker 2: the back of your neck, especially that area where perhaps
4:25:41
Speaker 2: we hold tension, and as that area's message, you can
4:25:49
Speaker 2: actually feel a sense of release in the back of
4:25:53
Speaker 2: your neck and maybe can breathe it out as well.
4:26:04
Speaker 2: Notice how it feels. Notice how you feel. They're moving
4:26:17
Speaker 2: down to that area between your neck and your shoulders,
4:26:22
Speaker 2: that muscle area, starting to message that area on both sides.
4:26:33
Speaker 2: I mean, this would be the area that a lot
4:26:36
Speaker 2: of people would message if they were going to give you,
4:26:39
Speaker 2: like a shoulder message. Even that's not technically the shoulders,
4:26:45
Speaker 2: but it's all the muscles that lead to the shoulders
4:26:49
Speaker 2: from the neck and again that can hold tension and stress.
4:26:57
Speaker 2: And when massaged sometimes a nice deep message is useful,
4:27:05
Speaker 2: and you decide how deep that message is and just
4:27:21
Speaker 2: allow my knuckles just to dig in to get to
4:27:28
Speaker 2: those muscles and to really relaxed all the time, being
4:27:38
Speaker 2: firm yet gentle with you and just stroking down the
4:27:56
Speaker 2: area to your actual shoulders, moving to the muscles of
4:28:04
Speaker 2: your shoulders, and maybe initially just pulling up the shoulders
4:28:15
Speaker 2: a little bit off the table, just to give you
4:28:19
Speaker 2: a little bit of a stretch, but very gently. And
4:28:29
Speaker 2: you've got the muscles at the front of your shoulders,
4:28:33
Speaker 2: the sides, and the back. Again, this is a part
4:28:44
Speaker 2: that can really take quite a bit of pressure, quite
4:28:49
Speaker 2: a bit of needing if if you wish to really
4:28:59
Speaker 2: release the tension to really get into those muscles, and
4:29:08
Speaker 2: you can let your fingers in there if you feel
4:29:11
Speaker 2: really nice. Sometimes just being stroked gently or being massaged
4:29:21
Speaker 2: quite strongly, it can all be beneficial to the realization
4:29:35
Speaker 2: with the muscles in your shoulders. Now to move down
4:29:48
Speaker 2: your arms, we do one arm at a time, starting
4:29:58
Speaker 2: with your right arm. Well I do is I just
4:30:09
Speaker 2: lift your arm up, just hold it to the side
4:30:12
Speaker 2: of you that would still be attached, and I just
4:30:20
Speaker 2: message the tops of your arms all the way down
4:30:34
Speaker 2: to your forearms into your wrists, gently massaging that parts.
4:31:01
Speaker 2: The softer part, which is the under part of the arm,
4:31:08
Speaker 2: which leads to the crease in your elbow. The inside
4:31:13
Speaker 2: it's much more sensitive skin. Sometimes just having that stroked,
4:31:31
Speaker 2: I feel really nice, pleasurable and relaxing. Now moving down
4:31:48
Speaker 2: to your right hand, just holding your hand in both
4:32:00
Speaker 2: of my hands, just pressing gently on the back of
4:32:10
Speaker 2: your hand and stretching your fingers ever slightly at the
4:32:21
Speaker 2: same time pressing down and massaging each finger, and then
4:32:36
Speaker 2: starting to massage the palms of the hand. Just turning
4:32:47
Speaker 2: the hand gently, stretching it gently, and actually having your
4:32:58
Speaker 2: hand held can really be an emotional experience sometimes even
4:33:06
Speaker 2: if it is a stranger. So when you don't know
4:33:11
Speaker 2: very well, like a massage person or a therapist, maybe
4:33:18
Speaker 2: because it's intimate and it can feel nice, you can
4:33:31
Speaker 2: feel safe. And as I put that right arm back
4:33:42
Speaker 2: down where it was, You're going to do the same
4:33:50
Speaker 2: with your left arm, exactly the same. Massage in the
4:34:02
Speaker 2: muscles your arm all the way down to your rest,
4:34:11
Speaker 2: stroking the inside of your arm, just being gentle or
4:34:21
Speaker 2: as firm as you require, and then massaging your left hand,
4:34:42
Speaker 2: stretching the fingers gently, massaging the palm of your left hand. Yeah,
4:35:04
Speaker 2: you feel so so relaxing, so comforting, And I just
4:35:32
Speaker 2: wrest your left down back down, start to message your back.
4:35:47
Speaker 2: The biggest part of your body, starting at the top,
4:35:58
Speaker 2: starting again. We're already been the area at the top
4:36:03
Speaker 2: in between your shoulders k near your neck. Going back
4:36:10
Speaker 2: the massage in that area again, but this time moving downwards,
4:36:21
Speaker 2: taking a downward stroke to the middle of your back,
4:36:30
Speaker 2: working from the outside inwards. It's a massage in the
4:36:37
Speaker 2: your back, but the the outsides of your back, the
4:36:47
Speaker 2: parts where your arms would maybe rest against, almost the
4:37:02
Speaker 2: part that connects your front to your back. Just messaging
4:37:16
Speaker 2: down firmly but gently, as firm as you want, moving
4:37:27
Speaker 2: down and moving across a little bit, and moving all
4:37:31
Speaker 2: the way down again, being very gentle yet firm as
4:37:38
Speaker 2: you choose. Eventually we get to the spine. We can
4:37:49
Speaker 2: massage the muscles and either side of your spine from
4:37:54
Speaker 2: the top of your neck all the way down to
4:38:00
Speaker 2: your lower back. We can do that a few times.
4:38:12
Speaker 2: Sometimes people would use the knuckle or the you know,
4:38:19
Speaker 2: two fingers and just go your side of the spine,
4:38:25
Speaker 2: almost just push down, go all the way down to
4:38:29
Speaker 2: the bottom of the spine, each time releasing tension and
4:38:37
Speaker 2: opening up the body, stretching your body so that you
4:38:46
Speaker 2: feel more relaxed but at the same time rejuvenated and
4:39:05
Speaker 2: now I'm going to move to one side, to your
4:39:08
Speaker 2: right side, and from the bottom of your ribs to
4:39:17
Speaker 2: your pelvis, I'm going to massage that area of your back.
4:39:25
Speaker 2: I'll stretch over the other side and I'll pull the
4:39:29
Speaker 2: muscles gently and massage and push from one end that
4:39:36
Speaker 2: side or right to my side. It's in the middle
4:39:40
Speaker 2: of fact to where your spine is. Massaging that side
4:39:46
Speaker 2: of your spine the opposite side to where I'm standing.
4:39:53
Speaker 2: It's almost like kneading bread. There's that big area which
4:39:59
Speaker 2: is firm yet lots there to message. Potentially one of
4:40:10
Speaker 2: the most important places to actually have a message because
4:40:17
Speaker 2: you really feel it. You really feel the release and
4:40:23
Speaker 2: the pleasure of having your lower back massaged. It releases
4:40:32
Speaker 2: so much from your body that's not useful, starting a
4:40:40
Speaker 2: healing process which will continue long after this recording is over.
4:40:56
Speaker 2: The message in this part of your body not only
4:40:59
Speaker 2: feels really good for you, it's actually fun to do
4:41:05
Speaker 2: because it is, as I said, like kneading bread. It's
4:41:10
Speaker 2: a part that you can really get hold of and
4:41:15
Speaker 2: really massage deeply. If that's your choice, then I'm going
4:41:28
Speaker 2: to move over to the other side of your body
4:41:31
Speaker 2: and do the same with the opposite part of your
4:41:40
Speaker 2: lawer back, kneading and massaging from your sides all the
4:41:47
Speaker 2: way to the middle of your back where your spine
4:41:54
Speaker 2: is press in and needing firm and gentle at the
4:42:07
Speaker 2: same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,
4:42:23
Speaker 2: relaxation or mixed together. Plus there's that feeling from your
4:42:34
Speaker 2: stomach as it's being stretched. Even though you're in your
4:42:39
Speaker 2: stomach now, you can feel it being stretched because that
4:42:44
Speaker 2: whole area is connected to your stomach. Now we're going
4:42:55
Speaker 2: to move or move further up to your top of
4:43:00
Speaker 2: your body and we do the same this time, starting
4:43:08
Speaker 2: with your upper back. Put my hands forward over and
4:43:14
Speaker 2: massage in that area up to your spine, from the
4:43:22
Speaker 2: side of your body up to your spine. So some
4:43:26
Speaker 2: of that massage area, the muscle tissue or whatever fatty
4:43:33
Speaker 2: tissue even will be possibly from your chest. There's all
4:43:39
Speaker 2: connected chest and the back connect together. I'm going to
4:43:46
Speaker 2: be massaging and just pulling some of that skin from
4:43:51
Speaker 2: your side up and massaging that area of your upper
4:44:00
Speaker 2: back all the way to your spine. And then I'll
4:44:09
Speaker 2: move down a bit and I'll continue with the middle
4:44:12
Speaker 2: of your back, doing exactly the same thing as gentle
4:44:19
Speaker 2: as deep as you choose. Now, I'll move or the
4:44:32
Speaker 2: other side again and do the exact same thing with
4:44:37
Speaker 2: the top of your back on the other side, from
4:44:47
Speaker 2: pretty much underneath your arm area really to your spine.
4:45:00
Speaker 2: I then continuing that all the way down, including your
4:45:07
Speaker 2: lower your middle of your back. I'm gonna go to
4:45:25
Speaker 2: your thighs, the backs of your thighs and the sides
4:45:32
Speaker 2: of your thighs, starting with your right leg, and massage
4:45:41
Speaker 2: in the back and the sides of your thighs gently
4:45:51
Speaker 2: and firmly. There's a lot of muscles there. It's an
4:45:57
Speaker 2: area that can be very tense at times and maybe
4:46:01
Speaker 2: needs a little bit more pressure than the rest of
4:46:04
Speaker 2: the body. That's up to you. You can gently stroke
4:46:12
Speaker 2: the back of your legs where you know, opposite your
4:46:19
Speaker 2: knee joint or underneath your knee joint, very sensitive, gentle area.
4:46:34
Speaker 2: And then working down to your calf muscles, massage in
4:46:41
Speaker 2: your half muscles thoroughly and deeply, if you choose, using
4:46:51
Speaker 2: both hands and fingers, digging deep h to your ankles,
4:47:10
Speaker 2: in the back of your back of your ankles, just
4:47:16
Speaker 2: gently message in that area maybe lifting the leg and
4:47:28
Speaker 2: stretching a little bit. Moving to the right foot, massage
4:47:51
Speaker 2: in the bottom of your feet and the sides of
4:48:01
Speaker 2: your feet gently but firm enough so they don't tickle,
4:48:17
Speaker 2: and just allow the pleasure that you get from having
4:48:23
Speaker 2: your feet massaged to just overtake you. As I continue
4:48:32
Speaker 2: to message your feet, the bottoms of your feet, the sides,
4:48:42
Speaker 2: your arches, your heel. You can put a lot of
4:48:47
Speaker 2: pressure into your heel and it feels amazing, Yet the
4:48:53
Speaker 2: arches need to be a bit more gentle. Stretching your
4:49:02
Speaker 2: toes gently and massage in the bottoms of your toes
4:49:09
Speaker 2: with my fingers, each one individually. Moving over to the
4:49:24
Speaker 2: left leg to do exactly the same thing. Starting at
4:49:34
Speaker 2: the top of the thighs, work in the back of
4:49:38
Speaker 2: the thighs and the sides, massaging deeply and gently the
4:49:46
Speaker 2: whole area, working all the way down. And this is
4:50:00
Speaker 2: an area that maybe you could like to spend more
4:50:06
Speaker 2: time relaxing and messaging. So perhaps if you wanted, like
4:50:15
Speaker 2: a bigger future recording wants, spend more time on one
4:50:21
Speaker 2: particular area. As you move down to your calf muscles,
4:50:38
Speaker 2: massage your calf muscles firmly and gently moving down your
4:50:54
Speaker 2: aincord into your feet, massage backs of your feet, the
4:51:03
Speaker 2: bottoms of your feet, stretching your toes and message in
4:51:12
Speaker 2: each tone individually. And then feeling of pleasure and release
4:51:21
Speaker 2: that you experience when your having your feet massaged feels
4:51:28
Speaker 2: really good. Now if she turn over in your mind.
4:51:47
Speaker 2: Laying on your back, I'm just going to start again
4:52:00
Speaker 2: for your neck area in your shoulders, just to get
4:52:15
Speaker 2: back in touch with that area and lets you move up.
4:52:33
Speaker 2: I can clean my hands, make them more fresh, because
4:52:37
Speaker 2: now I'm gonna message your face gently, starting off with
4:52:47
Speaker 2: your forehead. Your eyes are closed and I can just
4:52:58
Speaker 2: stretch your eyes a little bit, pushing up on your
4:53:04
Speaker 2: eyebrows and just messaging around your scalp, massaging down your cheeks,
4:53:24
Speaker 2: around your ears, into your chaw, gently the side of
4:53:36
Speaker 2: your neck chin mm hmm, and just moving down shoul
4:53:58
Speaker 2: your neck down to your chest, starting by message in
4:54:06
Speaker 2: the very top of your chest where the collarbone is.
4:54:15
Speaker 2: Give a side to the collarbone, and then just message
4:54:27
Speaker 2: in the hole of the chest, moving the chest around.
4:54:48
Speaker 2: Because it's quite a large area. You can move from
4:54:53
Speaker 2: one side to the next. Moving my hands underneath pretty
4:55:04
Speaker 2: much where your arms are stretching up, stretching some of
4:55:14
Speaker 2: the muscles of your back in the process, moving up
4:55:23
Speaker 2: over your chest, and they're moving down again, and then
4:55:43
Speaker 2: laying my hands they just message gently and slide down
4:55:50
Speaker 2: towards your stomach, starting in the middle of your chest,
4:55:58
Speaker 2: and then gradually my hands moving apart and massage in
4:56:05
Speaker 2: and sliding at the same time, moving down to just
4:56:14
Speaker 2: below your rib cage, moving down and massaging up again,
4:56:33
Speaker 2: giving your chest all the attention that it needs to
4:56:41
Speaker 2: feel completely relaxed. Remembering that I'm also going to be
4:56:53
Speaker 2: focusing on your sides as well, an area that really
4:57:00
Speaker 2: doesn't get much attention. It feels really good when it's massaged,
4:57:12
Speaker 2: just stroking my hands down the sides of your body,
4:57:20
Speaker 2: just below your arms, all the way down to your hips.
4:57:33
Speaker 2: Now moving to your stomach area. I'm going to stand
4:57:39
Speaker 2: one side of you like I did when I did
4:57:42
Speaker 2: your lower back. I'm gonna do a similar process of
4:57:48
Speaker 2: just stretching the muscles from your side, gently massaging from
4:58:03
Speaker 2: one side to the next.
4:58:07
Speaker 1: Move in.
4:58:10
Speaker 2: A whole area from below your ribs all the way
4:58:14
Speaker 2: down to below your belly button, and then move around
4:58:25
Speaker 2: to the other side of you and repeat that process
4:58:35
Speaker 2: of relaxing deeply, calmly. You feel loose, You feel free.
4:58:50
Speaker 2: And it's something about having your stomach message that's different
4:58:55
Speaker 2: from any other part because we do have a tendency
4:59:03
Speaker 2: of holding a different kind of stress in our stomach
4:59:08
Speaker 2: that we may not be aware of. As I now
4:59:16
Speaker 2: message your stomach in front of your stomach, making circles
4:59:26
Speaker 2: around your belly button, and then going the other way around,
4:59:41
Speaker 2: there's a gentleness and a freedom that comes from feeling
4:59:48
Speaker 2: how you're feeling. As I now move down the tops
4:59:58
Speaker 2: of your thighs the muscles, massaging them, and I can
5:00:05
Speaker 2: do this two legs at the same time, pressing down,
5:00:14
Speaker 2: massaging deeply those muscles in your thighs at front of
5:00:20
Speaker 2: your thighs, and moving down to your knees, gently massaging
5:00:31
Speaker 2: your knees, sliding down your shins, putting pressure on either
5:00:43
Speaker 2: side of your shin gently softly but firmly, moving down
5:00:55
Speaker 2: to your ankles, stroking the tops of your feet, and
5:01:10
Speaker 2: then with each foot in each hand, just gently messaging
5:01:17
Speaker 2: the whole of the foot, the top, the bottom, your heel,
5:01:26
Speaker 2: your ankle, your toes, messaging every part of your feet
5:01:38
Speaker 2: feels so good to select go and enjoy the process.
5:01:50
Speaker 2: Enjoy feeling so deeply relates so much comfort, and so
5:02:09
Speaker 2: many feelings come just from touching your skin. And you
5:02:26
Speaker 2: can just lie there for as long as you choose
5:02:36
Speaker 2: enjoying the feeling of deep comfort and being massaged.
5:02:48
Speaker 8: By me.
5:02:55
Speaker 2: Enjoy and deeply. Right, And all we're gonna do is
5:03:21
Speaker 2: blow out some candles. In your mind, there are going
5:03:37
Speaker 2: to be a hundred candles, and you're going to blow
5:03:48
Speaker 2: each one out individually, one by one, starting at one hundred.
5:04:00
Speaker 2: As I count down all the way down to one,
5:04:11
Speaker 2: and each time I say a number, you can imagine
5:04:20
Speaker 2: that candle in front of you, and I'd like you
5:04:27
Speaker 2: to actually physically generally blow that candle out, just so
5:04:46
Speaker 2: it's not big blows, just a gentle, and that candle
5:04:57
Speaker 2: will extinguish. And then I'll say the next number as
5:05:06
Speaker 2: we move down, and you can just plot that one
5:05:16
Speaker 2: out as well. And as we move down the numbers,
5:05:30
Speaker 2: you'll find yourself feeling more and more relaxed. If you
5:05:39
Speaker 2: need to sleep, you'll also find yourself becoming incredibly tired
5:05:49
Speaker 2: and sleepy. In fact, you may struggle to blow out
5:06:01
Speaker 2: all one hundred of these candles. As you feel more
5:06:18
Speaker 2: and more deeply relaxed, more and more deeply tired, and
5:06:46
Speaker 2: the further you go down, the more your mind starts
5:06:56
Speaker 2: to drift. You may find that you stop listening to
5:07:08
Speaker 2: me after a while. And even though there may be
5:07:21
Speaker 2: background sounds where you are, you'll be aware of those
5:07:29
Speaker 2: sounds at the moment you may start to just not
5:07:48
Speaker 2: even notice them at all because they're unimportant. Where I am,
5:08:10
Speaker 2: I've got the sounds of the birds, there's horrors, the
5:08:15
Speaker 2: pigeon who likes to say hello sometimes, and there's the
5:08:23
Speaker 2: odd plane that goes by, maybe traffic and trains in
5:08:34
Speaker 2: the distance, But none of that scens important whatsoever. More
5:08:52
Speaker 2: candles you blow out less important. Anything is. More candles
5:09:08
Speaker 2: you blow out. The further seemed to move away from
5:09:25
Speaker 2: sounds and from general date days. Stuff seems to just
5:09:40
Speaker 2: move away on its own. You feel more calma with
5:09:58
Speaker 2: every candle you blow out. Yeah, the next number, do
5:10:19
Speaker 2: you hear me say? And then you blow that candle
5:10:29
Speaker 2: out to yah, So easy, so simple. We're gonna start
5:10:57
Speaker 2: by introducing the first candle, which is a hundred. The
5:11:14
Speaker 2: first candles one hundred. When you blow that candle out,
5:11:36
Speaker 2: you'll find immediately a slight change in how you feel,
5:11:54
Speaker 2: as well as a real sense of positivity growing within you,
5:12:08
Speaker 2: relaxation and sleepiness expanding. Starting with one hundred blow out
5:12:38
Speaker 2: by candle now m ninety nine, candle ninety eight, can do,
5:13:44
Speaker 2: ninety ninety six, ten ninety five, hand ninety four can't
5:15:44
Speaker 2: do ninety three and ninety two and ninety one, ten
5:17:12
Speaker 2: to ninety and eighty two, nine and eighty eight and
5:18:56
Speaker 2: eighty candle eighty eight, five foen foen anden eighty two
5:23:04
Speaker 2: and two one jen seventy nine, candle seventy eight, candle
5:25:29
Speaker 2: seventy seven, candle seventy six, candle seventy five, candle seventy four,
5:26:42
Speaker 2: candle seventy three, candle seventy two, candle seventy one, candle
5:27:51
Speaker 2: seventy one, handle seventy and do sixty nine, candle sixty eight,
5:28:58
Speaker 2: candle sixty seven, candle sixty five, candle sixty four.
5:29:55
Speaker 13: Mm hmm.
5:30:00
Speaker 2: HM, candle sixty four, candle sixty thirty, candle sixty two
5:30:51
Speaker 2: and sixty one, candle sixty seven, fifty nine, handle fifty eight,
5:32:39
Speaker 2: candle fifty seven, candle fifty six candle fifty five, candle
5:34:09
Speaker 2: fifty four, handle fifty three, candle fifty two and fifty two.
5:35:58
Speaker 4: And the.
5:36:35
Speaker 2: Candle fid one handle fifty candle fourty nine, candle forty eight,
5:38:50
Speaker 2: candle forty seven, candle forty six, candle forty five, forty
5:40:35
Speaker 2: two candle.
5:41:21
Speaker 8: Who do you.
5:41:55
Speaker 2: Handle forty candle thirty nine and thirty eight can't do
5:44:00
Speaker 2: thirty seven candle thirty five, jen thirty four, handle thirty three,
5:46:46
Speaker 2: handle thirty one chandle thirty and twoin two nine ten,
5:49:44
Speaker 2: twenty eight and twenty seven, twenty six candle twenty five
5:52:49
Speaker 2: can titif four ten, twenty three and twenty deep two
5:54:51
Speaker 2: and twenty two one and to witi.
5:56:15
Speaker 8: En end.
5:56:44
Speaker 2: Ninety chendle seventeen sixteen chancel four en tu woh and
6:01:48
Speaker 2: even en jeame do nine ten eight n six m
6:07:05
Speaker 2: can do wo can do seven two two Or let
6:10:08
Speaker 2: go of all of those thoughts, worries, concerns about the past,
6:10:17
Speaker 2: thoughts about the future, and even things you've been thinking
6:10:22
Speaker 2: about today. Just let it all go because none of
6:10:29
Speaker 2: it is useful in this moment. This is your opportunity
6:10:44
Speaker 2: to just focus on feeling relaxed, allowing yourself to get
6:10:59
Speaker 2: in touch with that that natural sense of peace that
6:11:08
Speaker 2: we all have within us. It's available for everyone. It
6:11:15
Speaker 2: just sometimes takes a little bit of effort to set
6:11:20
Speaker 2: up the right time and place in order for you
6:11:26
Speaker 2: to just let go. Because when you do decide to
6:11:35
Speaker 2: let go and relax, that's what your body starts to
6:11:41
Speaker 2: do because you've chosen, You've chosen to just allow your
6:11:51
Speaker 2: body to unwind and your mind starts to slow down.
6:12:00
Speaker 2: And it's a nice feeling. It's a nice feeling at
6:12:05
Speaker 2: the beginning, just to know that you have chosen to
6:12:11
Speaker 2: decide to relax deeply, and because you've made that decision,
6:12:22
Speaker 2: your body will just follow suit. Because sometimes all the
6:12:29
Speaker 2: muscles in your body need is just permission from you
6:12:35
Speaker 2: to relax. Because so often we're busy, we're going from
6:12:43
Speaker 2: here to there, we're walking around, and we're doing stuff,
6:12:49
Speaker 2: and the body doesn't have any time or space to
6:12:56
Speaker 2: really relax deeply. So it kind of waits for you
6:13:03
Speaker 2: to lead the way, waits for your permission. And when
6:13:12
Speaker 2: you do give your permission, when you give to say so,
6:13:19
Speaker 2: when you say okay, it's time for your body to
6:13:27
Speaker 2: let go completely and relax totally. Your body just follows.
6:13:39
Speaker 2: It's like a breath of relief. Ah good, I can
6:13:45
Speaker 2: now relax. That feeling at the end of a day,
6:13:52
Speaker 2: of a very physical day that you may experience in
6:13:56
Speaker 2: the past, where you get home and you just sit
6:13:59
Speaker 2: down on a chair, maybe you kick your shoes off,
6:14:03
Speaker 2: and oh, feels so nice knowing that you don't have
6:14:10
Speaker 2: to get up again for a little while at least
6:14:15
Speaker 2: if you choose, you can just sit there for maybe
6:14:17
Speaker 2: an hour to It feels blissful. And just by sitting
6:14:31
Speaker 2: down like that, your body knows that it's time to relax.
6:14:37
Speaker 2: Your body has been given permission from you because it's
6:14:43
Speaker 2: a mindset in your mind, you're prepared to let go
6:14:54
Speaker 2: of everything.
6:14:57
Speaker 12: And just.
6:15:00
Speaker 2: Legally allow all the stress of your body to evaporate.
6:15:10
Speaker 2: Any tensions can just gradually vanish. It's almost like magic, really,
6:15:30
Speaker 2: because that sense of relaxation in your body is a
6:15:37
Speaker 2: very natural state. It's not something unusual. It may feel
6:15:44
Speaker 2: unusual when you first start to relax, if you if
6:15:47
Speaker 2: you haven't really spent a lot of time focusing and
6:15:52
Speaker 2: giving yourself this space to let go completely and relax,
6:15:58
Speaker 2: and they seem almost daily, but it isn't it's actually
6:16:06
Speaker 2: the most natural thing in the world to let go completely,
6:16:13
Speaker 2: to relax totally, the most natural thing in the world
6:16:23
Speaker 2: to allow yourself to feel really calm in your mind.
6:16:36
Speaker 2: And it is almost like a literal unwinding. It's like
6:16:44
Speaker 2: you press a button and all the tension just releases,
6:16:53
Speaker 2: and it's like a wheel, like a cog, like the
6:16:56
Speaker 2: inside of a clock, just unwinding, and you sort of
6:17:00
Speaker 2: should like you could see the little wind up knob
6:17:04
Speaker 2: that's used just going the opposite way that you choose
6:17:10
Speaker 2: to wind it up, and the energy that premetic stress
6:17:18
Speaker 2: for energy gradually winding down, losing its power, losing its strength.
6:17:30
Speaker 2: As a sense of relaxation becomes stronger and deeper, and
6:17:40
Speaker 2: you may find a the more relaxed you feel, that
6:17:48
Speaker 2: your mind starts to wonder, maybe seemed to stop listening
6:17:59
Speaker 2: to me for a while on your mind goes somewhere else,
6:18:05
Speaker 2: and then you realize you're listening to me again, and
6:18:11
Speaker 2: that was just your mind drifting to sleep, which is
6:18:17
Speaker 2: quite natural, because sometimes when we're stressed and tense, we're
6:18:29
Speaker 2: not mean I actually be aware of what we need,
6:18:33
Speaker 2: what we physically or emotionally need in this moment, But
6:18:42
Speaker 2: when you allow your body and mind to relax completely
6:18:50
Speaker 2: and you let go of all thoughts, concerns, worries, ideas,
6:18:59
Speaker 2: all them go, allow them to drop onto the floor.
6:19:08
Speaker 2: When you start to get in touch with the feelings
6:19:15
Speaker 2: of such relaxation, this feels so nice to be in
6:19:27
Speaker 2: touch with the calmness of the different body parts as
6:19:33
Speaker 2: they become looser and looser. Even your breathing seems easier
6:19:50
Speaker 2: and more natural, effortless, as that cool aders for your
6:19:59
Speaker 2: mouth for those into your lungs, breathing in comfort and relaxation,
6:20:12
Speaker 2: and then just breathing out any excess remain intentional stress
6:20:21
Speaker 2: from every part of your body and mind. And as
6:20:29
Speaker 2: you start to focus on your mind, maybe you notice
6:20:35
Speaker 2: that things come to a standstill or maybe just much
6:20:44
Speaker 2: much lower than before, because your mind is not really
6:20:53
Speaker 2: needed when listening to my voice, which allows your mind
6:21:03
Speaker 2: to relax just as deeply as your body. And that
6:21:11
Speaker 2: synchronicity between the relaxation of your body and relaxation of
6:21:24
Speaker 2: your mind.
6:21:27
Speaker 15: Let you know that.
6:21:30
Speaker 2: Feeling completely calm, loose, and relaxed really is a great
6:21:44
Speaker 2: healing experience fear and has so many positive benefits for
6:22:01
Speaker 2: your body, mind, and your life, to be able to
6:22:07
Speaker 2: lect over everything and to relax completely in all parts
6:22:20
Speaker 2: of your body and mind. Even your bons rixed, all
6:22:31
Speaker 2: your muscles arise, even the skin that covers your body.
6:22:47
Speaker 8: Is relaxed.
6:22:53
Speaker 2: Every hand.
6:22:57
Speaker 4: That you have.
6:23:00
Speaker 2: It is also deeply relaxed, and your brain really starts
6:23:17
Speaker 2: to feel the benefits but this healing relaxation. And then
6:23:30
Speaker 2: as you focus on the inside of your scalp where
6:23:37
Speaker 2: your brain is, you can start to realize and notice
6:23:45
Speaker 2: the benefits of your brain relaxing deeply. Then as your
6:23:56
Speaker 2: brain continues to rie it sends those messages to the
6:24:08
Speaker 2: rest of your body and your mind to re relax
6:24:19
Speaker 2: more deeply, relax in more completely, letting go of any
6:24:41
Speaker 2: remaining thoughts or concens allowed them just to drop onto
6:24:51
Speaker 2: the floor because they're no longer necessary in this mon
6:25:02
Speaker 2: in this moment of deep relaxation and calmness, filling your
6:25:15
Speaker 2: brain with deep concentrated heathing, calming, relaxing, every part of
6:25:40
Speaker 2: your brain feathing so loose and comfortable, so relaxed and
6:26:00
Speaker 2: be peaceful. Your brain feels.
6:26:09
Speaker 13: So light.
6:26:11
Speaker 2: And so healthy. In that sense of deep, deep comfort
6:26:23
Speaker 2: really does allow you to enjoy those ever increase in
6:26:36
Speaker 2: sensations of comfort that are spreading throughout your body, relaxing
6:26:51
Speaker 2: each and every muscle of your body, even deeper and deeper,
6:27:09
Speaker 2: much more deeper than before, much more comfort spreading through
6:27:28
Speaker 2: your body. In your mind, be so peaceful and calm,
6:27:42
Speaker 2: so very fair, peaceful in avery part of your body,
6:27:59
Speaker 2: letting go everything averything, so peaceful and come so relax
6:28:25
Speaker 2: a very second the passes you feel dper, dper relaxed,
6:28:46
Speaker 2: dper and dper relax came so calm, peace for so
6:29:11
Speaker 2: very peace, from your head down to your ties. Such
6:29:23
Speaker 2: peace and comfort growing all all the time, Such peace
6:29:36
Speaker 2: and comfort spreading through your body and mind deep and deeper,
6:29:53
Speaker 2: Such comfort spreading and sinking deeper into every muscle of
6:30:06
Speaker 2: your body, so that you feel amazing, so relaxed, so piece, so.
6:30:29
Speaker 9: So relaxed.
6:30:34
Speaker 2: And peace, letting go.
6:30:44
Speaker 8: Everything.
6:30:49
Speaker 2: I'm gonna do a body scan, focusing on firstly how
6:30:56
Speaker 2: you feel in your body, not trying to change how
6:31:01
Speaker 2: you feel, not trying to relax, not trying to move
6:31:07
Speaker 2: away from any discomfort or stress or tension, just accepting,
6:31:15
Speaker 2: observing and accepting how you feel in the different parts
6:31:20
Speaker 2: of your body, Just allowing yourself to be exactly as
6:31:27
Speaker 2: you are, to notice, to get in touch with how
6:31:39
Speaker 2: you actually feel in this moment. So I'm going to
6:31:46
Speaker 2: start off by focusing on your hands. Just be aware
6:31:57
Speaker 2: of your hands. I'd like you to move your hands around,
6:32:07
Speaker 2: just maybe move your fingers a little bit. I've been
6:32:13
Speaker 2: enclosing your hands very gently, just so that you can
6:32:21
Speaker 2: gain in touch with how your hands and your fingers
6:32:28
Speaker 2: feel with very very slow movements. Focusing now on your feet,
6:32:52
Speaker 2: and if you can just do kind of an equivalent
6:32:56
Speaker 2: with your feet is you've just done with your hands,
6:33:02
Speaker 2: Maybe turn in your ankles, moving your feet around, moving
6:33:11
Speaker 2: your toes gently, but only very gently and very slowly,
6:33:24
Speaker 2: noticing how your feet feel in this moment. Focusing now
6:33:40
Speaker 2: and your eyes, and I'd like you to just focus
6:33:47
Speaker 2: on your eyelids. Maybe you can open and close your
6:33:52
Speaker 2: eyes a couple of times to really get in touch
6:33:57
Speaker 2: with how you feel. When you do close your eyes,
6:34:03
Speaker 2: the muscle changes in your eyes when you do close them,
6:34:12
Speaker 2: maybe raising your eyebrows. It stretches the tops of your eyes,
6:34:22
Speaker 2: perhaps squinting your eyes, scrunching up your eyes, just so
6:34:30
Speaker 2: you can heally again touch with all aspects of how
6:34:42
Speaker 2: your eyes feel right now, now focus in on your thighs,
6:35:01
Speaker 2: and it just starts you to gently tense your thighs,
6:35:07
Speaker 2: just very very gently, just enough so you can become
6:35:18
Speaker 2: more attuned to the physical sensation of your upper legs,
6:35:32
Speaker 2: the front of your thighs, in the backs of your thighs,
6:35:39
Speaker 2: noticing and observing how your thighs feel. Right now, moving
6:35:59
Speaker 2: your foot to the back of your neck, just noticing
6:36:08
Speaker 2: the back of your neck, the muscles, and of course
6:36:14
Speaker 2: they lead to the side of your neck. They also
6:36:18
Speaker 2: lead to the top of your back, which leads to
6:36:23
Speaker 2: your shoulders. So as your focus on the back of
6:36:29
Speaker 2: your neck, maybe you can move your head gently upwards
6:36:37
Speaker 2: as if you're looking up. Maybe moving your head down
6:36:45
Speaker 2: as if you're looking down. Perhaps moving your head side
6:36:52
Speaker 2: to side, right to left, but only very slowly, very gently.
6:37:07
Speaker 2: I'm not trying to force anything. It has to be
6:37:12
Speaker 2: very very gentle, just so you can be more in
6:37:26
Speaker 2: touch with the feelings, with the sensations of physical sensations
6:37:38
Speaker 2: of how the back of your neck feels. Right now,
6:37:53
Speaker 2: as we now focus the tops of your arms, the
6:38:04
Speaker 2: parts where your biceps and your triceps are between your
6:38:09
Speaker 2: elbow and your shoulders. To focus on those parts. The
6:38:17
Speaker 2: tops of your arms, you may like to just tense them,
6:38:25
Speaker 2: but very very gently and slowly. See you're not straining
6:38:36
Speaker 2: or put in any pressure whatsoever.
6:38:43
Speaker 8: On your arms.
6:38:47
Speaker 2: It's just so that you can gain more of a
6:38:54
Speaker 2: sense of how your upper arms are feeling in this moment,
6:39:08
Speaker 2: and just noticing as you gently, very gently and slowly
6:39:21
Speaker 2: tighten the muscles and then let go. Notice how the
6:39:32
Speaker 2: tops of your arms feel right now as we now
6:39:47
Speaker 2: focus on your stomach, the area the lower abdomen area
6:39:58
Speaker 2: below your belly button, moving all the way down to
6:40:07
Speaker 2: your hips, just above your grind, maybe you're able to
6:40:19
Speaker 2: tense these muscles in the area very very gently and slowly,
6:40:37
Speaker 2: if that's a difficult thing to do, and maybe you
6:40:42
Speaker 2: can just move your body, pushing your stomach up, maybe
6:40:52
Speaker 2: moving a little bit to the side using your hips,
6:40:58
Speaker 2: just so you can get more in tune with how
6:41:06
Speaker 2: your lower abdomen area is feeling in this moment. Just
6:41:26
Speaker 2: noticing the physical sensations or your lower abdomen. As you
6:41:48
Speaker 2: move your attention to your mouth, notice in your lips
6:42:03
Speaker 2: and inside your mouth, your teeth, your guns, your tongue,
6:42:21
Speaker 2: just noticing how your tongue in your mouth feels. It
6:42:30
Speaker 2: may help by moving your tongue around your mouth, moving
6:42:39
Speaker 2: it to your left, maybe pressing it gently against the
6:42:47
Speaker 2: side of your mouth, and then to the right, gently
6:42:54
Speaker 2: to the side of your mouth, perhaps pressing up against
6:43:00
Speaker 2: the top of your mouth, and then down gently against
6:43:09
Speaker 2: the bottom of your mouth, always very slowly and a
6:43:20
Speaker 2: very very gentle so that you can be aware of
6:43:39
Speaker 2: how you feel in your mouth area. Now I'm going
6:44:02
Speaker 2: to focus on your wrists and I'm gonna ask you
6:44:18
Speaker 2: to maybe just rotate your wrists by moving your hands
6:44:28
Speaker 2: in a circular motion very gently and slowly, just so
6:44:41
Speaker 2: that you can feel the sensations that you are currently
6:45:01
Speaker 2: experiencing in curists. Perhaps move in your hands.
6:45:15
Speaker 8: Up and down.
6:45:19
Speaker 2: Again very very gently and slowly, very gentzor and slow.
6:46:00
Speaker 2: As you now start to observe your lower back. That
6:46:17
Speaker 2: bad part is just above of your hips where your
6:46:27
Speaker 2: coxis are a whole area which also really does include
6:46:41
Speaker 2: the signs of your body because those muscles are very
6:46:47
Speaker 2: much connected. As those muscles also move into your hip
6:46:58
Speaker 2: area connecting to your buttics the sides of your hips,
6:47:15
Speaker 2: and if you're physically able to do so. Maybe you
6:47:23
Speaker 2: can very gently just move body eviss slightly, very slowly,
6:47:40
Speaker 2: some side to side, just enough to gauge how you
6:47:59
Speaker 2: feel in your lower back. Perhaps it even move your
6:48:16
Speaker 2: hips gently up and down, gently and slowly, in order to.
6:48:35
Speaker 8: Be in touch.
6:48:39
Speaker 2: With the physical sensations of your lower back. As we
6:49:03
Speaker 2: now move.
6:49:08
Speaker 8: Your attention.
6:49:13
Speaker 2: To your jaw, the area from your chin all way
6:49:21
Speaker 2: up to near where your ears are. The hole of
6:49:29
Speaker 2: your jaw.
6:49:40
Speaker 8: You can just.
6:49:43
Speaker 2: If it's okay to do sime gently open your mouth,
6:49:52
Speaker 2: not wide, no stretching, just very gently and slowly opening
6:50:04
Speaker 2: your mouth thing closing your mouth very gently and slowly,
6:50:27
Speaker 2: so you can.
6:50:30
Speaker 13: Be in touch.
6:50:38
Speaker 2: With how your jaw feels.
6:50:44
Speaker 8: Now.
6:51:11
Speaker 2: No to sit now your chest area, and you don't
6:51:26
Speaker 2: need to do anything to move your chest because it
6:51:34
Speaker 2: moves every time you breathe, and it moves very gently
6:51:47
Speaker 2: and slowly automatically re each breath you take. As you
6:52:04
Speaker 2: focus on how your chest feels when you breathe, move
6:52:52
Speaker 2: in your focus to your forms your help. Maybe you're
6:53:07
Speaker 2: able to very gently and slowly tense the muscles in
6:53:21
Speaker 2: your forearms, and when you do that, you can feel
6:53:31
Speaker 2: your elbows as well, very gently and slowly, gently and softly.
6:54:08
Speaker 2: I'm sad your forearms and depas no, I think you
6:54:39
Speaker 2: focus on the rest of your back, your upper back
6:54:57
Speaker 2: in the middle, the middle of your back again, this
6:55:15
Speaker 2: part of your body. News. Also, every time you breathe,
6:55:31
Speaker 2: you may not notice that usually makes you observe your
6:55:44
Speaker 2: upper back in the middle of your back. You can
6:55:52
Speaker 2: really feel that gentle.
6:56:04
Speaker 8: And no.
6:56:11
Speaker 2: Moment moving your focus into you area, your butty grain,
6:57:03
Speaker 2: those muscles, and those bones in your midsection. Just noticing
6:57:40
Speaker 2: how your hips feel. Right now, you can very very
6:58:01
Speaker 2: gently move your heads, maybe side to side, very gently
6:58:16
Speaker 2: and slow y, very gently, softly and slowly. Everything starts
6:59:08
Speaker 2: to slow down, including the thoughts in your mind and
6:59:24
Speaker 2: your mind itself just starts to gradually. It doesn't have
6:59:34
Speaker 2: to be instant, but just gradually starting to It's almost
6:59:42
Speaker 2: like time is storing chin. It's a slower pace to
6:59:53
Speaker 2: maybe what you're used to in your day to day life.
7:00:02
Speaker 2: It's a slower movement of energy, very small movements which
7:00:29
Speaker 2: make up the larger movements, which is always the case.
7:00:37
Speaker 16: Now.
7:00:37
Speaker 2: When you move your hand, it might seem like it's
7:00:42
Speaker 2: one movement, but it's lots of minute different muscles moving
7:00:50
Speaker 2: in accordance with each other. What happens in this space
7:01:02
Speaker 2: that we're sharing is we move from that big movement
7:01:21
Speaker 2: into those smaller movements. Starting to focus on how your
7:01:38
Speaker 2: body feels, not just as a whole, not just oh,
7:01:44
Speaker 2: i'm feel in this way. I'm feeling stressed or tense,
7:01:49
Speaker 2: or I'm feeling relaxed and calm. I'm feeling this way,
7:01:54
Speaker 2: I'm feeling that way. Starting to notice that your body
7:02:06
Speaker 2: begins to present to you small feelings around your body,
7:02:22
Speaker 2: small physical sensations in your legs, whether pleasurable or not.
7:02:39
Speaker 2: Maybe resisting the temptation to label them or to judge
7:02:48
Speaker 2: them those feelings, just thinking them, thinking about them is
7:02:56
Speaker 2: just being neutral, just feelings, not being particularly concerned, but
7:03:13
Speaker 2: just noticing what your body is telling you. The feelings
7:03:28
Speaker 2: in your arms. Instead of feeling the hole of the arm,
7:03:36
Speaker 2: maybe notice those individual feelings for all those different muscles
7:03:45
Speaker 2: and the skin, the hairs of your arms, all the
7:03:58
Speaker 2: internal parts of your arms, the veins, the bones. Just
7:04:15
Speaker 2: being aware of maybe your elbow on your right arm
7:04:24
Speaker 2: has a certain feeling. Maybe your left wrist also has
7:04:35
Speaker 2: its own individual physical sensation. What about your forearm on
7:04:56
Speaker 2: your right arm. You're right for there may not be
7:05:08
Speaker 2: any particular feeling that you could even give a name to,
7:05:20
Speaker 2: may not feel like anything other than just a feeling.
7:05:25
Speaker 2: You know, it's there. The feelings in your shoulders, perhaps
7:05:37
Speaker 2: your shoulders, when you think about them, you're kind of
7:05:41
Speaker 2: almost like they're the same, you know, the same feeling,
7:05:48
Speaker 2: almost like both of your shoulders are just one thing.
7:05:53
Speaker 2: Of course they're not. And when you focus on your
7:06:04
Speaker 2: left shoulder and then on your right shoulder, maybe find
7:06:12
Speaker 2: that you move the muscles a little bit, maybe tense
7:06:18
Speaker 2: the muscles gently, noticing the difference in each shoulder. On
7:06:43
Speaker 2: your lower back, the left side of your lower back
7:06:59
Speaker 2: and the right side of your lower back of course
7:07:11
Speaker 2: that connection to your buttocks and to your hips, and
7:07:23
Speaker 2: also moving up into the middle of your back. And
7:07:37
Speaker 2: sometimes like right now, actually when I focus on their part,
7:07:43
Speaker 2: when I focused on my buttocks and then I focused
7:07:47
Speaker 2: on the middle of my back, I almost felt like
7:07:51
Speaker 2: the muscles in my lower back were being stretched very gently,
7:08:01
Speaker 2: just stretched a little bit. Even though I wasn't doing
7:08:06
Speaker 2: anything to try to stretch your lower back, it just
7:08:15
Speaker 2: seemed to happen the feeling of very gently stretching your
7:08:28
Speaker 2: lower back comes along. I have feeling in your chest,
7:08:54
Speaker 2: just noticing what sensations you are experiencing in your chest
7:09:08
Speaker 2: right now. And there's so much of the chest. Obviously
7:09:24
Speaker 2: there's the collar bone leading to the chest. You've got
7:09:28
Speaker 2: the chest bone, You've got the muscles in your chest.
7:09:39
Speaker 2: Of course, if you're female, there's possibly the breasts. If
7:09:45
Speaker 2: you're male, you've got the different well why not that
7:09:54
Speaker 2: different these days? But there may be more muscles at
7:10:01
Speaker 2: the top of the chest, but at the side underneath
7:10:09
Speaker 2: it's pretty much the same. Whether you're a man or
7:10:11
Speaker 2: a woman. There's muscles there, muscles that stretch out to
7:10:18
Speaker 2: your back as well as breast tissue which stretches and
7:10:23
Speaker 2: moves into your back. To just being aware of your chest,
7:10:39
Speaker 2: being with whatever feeling there is in your chest. And
7:11:07
Speaker 2: when I noticed that, I focus on my chest, I
7:11:14
Speaker 2: feel it in my back and my upper back. I mean,
7:11:19
Speaker 2: I guess the obvious reason would be because you know,
7:11:22
Speaker 2: I'll breathe in in then it stretches my chest and
7:11:33
Speaker 2: my back at the same time. It feels it feels okay,
7:11:54
Speaker 2: it doesn't feel I got a little bit of pain
7:11:59
Speaker 2: in my right chest, A little bit, not pain, but
7:12:05
Speaker 2: little discomfort, maybe stiffness possibly, I don't know. I noticed
7:12:16
Speaker 2: my shoulders are also wanting to flex for some reason.
7:12:26
Speaker 2: I think that's probably part of my upper back, that
7:12:33
Speaker 2: connection between my shoulders my rper back. Because I can
7:12:38
Speaker 2: move my shoulders and stretch the muscles in my back,
7:12:46
Speaker 2: moving the shoulders backwards or up, which then moves. I
7:12:52
Speaker 2: think it's the scapulous in your back. It feels quite nice. Actually,
7:13:14
Speaker 2: a good thing about this is you can, if you
7:13:17
Speaker 2: want to, you can just flex or stimulate the various
7:13:31
Speaker 2: muscles in your body gently in order to get more
7:13:39
Speaker 2: of the sense of how they feel. And when you're relaxing,
7:13:54
Speaker 2: when you do tense and muscle and you let it
7:13:58
Speaker 2: go and you let it relax, it relaxes way more
7:14:07
Speaker 2: than it would normally. That you have to feel that
7:14:17
Speaker 2: you're able to do that. There's no point in doing
7:14:21
Speaker 2: it if there's an issue with the per part of
7:14:27
Speaker 2: your body. You need to be gentle with yourself at
7:14:36
Speaker 2: all times when relaxing deeply. It's important to be kind
7:14:51
Speaker 2: to yourself. As you notice is your mind? How much
7:15:06
Speaker 2: has your mind slowed down since we started this recording?
7:15:30
Speaker 2: How came and peaceful is your mind right now? We
7:15:46
Speaker 2: have nothing to think about and just my voice to
7:15:51
Speaker 2: listen to. Because you know, the intention behind this recording
7:16:04
Speaker 2: is relaxation. At the very least, for you to feel
7:16:11
Speaker 2: more relaxed at the end of the recording than you
7:16:16
Speaker 2: did at the beginning, at the very least, for your
7:16:28
Speaker 2: mind to slow down because your body continues to relax,
7:16:45
Speaker 2: because that's.
7:16:46
Speaker 4: What you.
7:16:48
Speaker 2: Want to happen. That's what you expect.
7:17:02
Speaker 14: To happen.
7:17:08
Speaker 2: For relaxation to fill your body, maybe calm your mind
7:17:28
Speaker 2: to the point of boredom when you start, maybe to
7:17:41
Speaker 2: drift away dressed in it's almost as if you're moving
7:18:23
Speaker 2: further away from your body in your mind, just leaving
7:18:31
Speaker 2: that there, kind of liking it an escape pod in
7:18:43
Speaker 2: the spaceship a movie, a space movie. You know when
7:18:47
Speaker 2: to get into a little part in it. Since the
7:18:51
Speaker 2: month far away from the spaceship safe dream and continue
7:19:22
Speaker 2: to relax, drifting so slow, emp so, so rare and
7:20:49
Speaker 2: pe so and focusing on the feeling of those individual
7:21:23
Speaker 2: parts of your body that are relaxing one by one.
7:21:41
Speaker 2: You may find that every now and then you realize
7:21:53
Speaker 2: that you aren't listening to my voice because your mind
7:22:05
Speaker 2: started to imagine something different, maybe started to almost move
7:22:20
Speaker 2: into some kind of a dreamy state. And then you
7:22:29
Speaker 2: become aware of my voice again. And even though you
7:22:37
Speaker 2: may want to focus on my voice, you may also
7:22:44
Speaker 2: wish to allow your mind to just drift naturally into
7:22:58
Speaker 2: that space of comfort and safety. As you feel more
7:23:20
Speaker 2: comfort spreading through your body like a warm blanket covering
7:23:33
Speaker 2: you gently, keeping your body at just the perfect temperature.
7:23:57
Speaker 2: And even if you can hear background sounds, they just
7:24:09
Speaker 2: don't seem to matter anymore. There's that sense of peace
7:24:26
Speaker 2: spreads through your mind like a gentle breeze, yet strong
7:24:40
Speaker 2: enough to blow away all negativity, strong enough to remove
7:24:57
Speaker 2: from your mind any anxiety or stress that was there before,
7:25:15
Speaker 2: and blow away any other thoughts or feelings that just
7:25:26
Speaker 2: don't fit with the sense relaxation that is feeling your
7:25:50
Speaker 2: body end your mind, unless you focus on your mind.
7:26:15
Speaker 2: Then count down from ten down to one, and with
7:26:21
Speaker 2: each number you hear, your mind will become slightly more relaxed,
7:26:50
Speaker 2: just just slightly so. From ten down to nine, just
7:26:58
Speaker 2: a slight move movement, from nine down to eight, just
7:27:05
Speaker 2: another small change in how you feel. Eight down to seven.
7:27:25
Speaker 2: That feeling is a gap, almost like a gap that
7:27:31
Speaker 2: starts to get wider, the gap between those feelings that
7:27:41
Speaker 2: you used to have in your mind compared to the
7:27:48
Speaker 2: feelings you have there growing now, feelings of comfort and
7:27:55
Speaker 2: security and comforts, and the gap becomes wider. Eight down
7:28:07
Speaker 2: to seven, seven, down to six, and when you get
7:28:14
Speaker 2: to five, your mind will start to have a certain
7:28:23
Speaker 2: physical sensation, almost like there's a magnet outside of your
7:28:34
Speaker 2: head sucking the tension and the stress and any remaining
7:28:42
Speaker 2: feelings that you don't want, sucking them out through your skull.
7:28:54
Speaker 2: And in down to four you can start to really
7:29:00
Speaker 2: experience that sense of not just emptiness, but space, a
7:29:13
Speaker 2: place full of fresh air, a place where you can stretch.
7:29:25
Speaker 2: It's almost as if as you go down to four
7:29:29
Speaker 2: and three your mind is expanding, with this sense of
7:29:38
Speaker 2: peace and tranquility growing as it moves down to When
7:29:51
Speaker 2: you get to one, your mind just feels exactly me
7:30:00
Speaker 2: how you want to feel. It's almost perfect feeling, maybe
7:30:16
Speaker 2: a sensation that you'd like to keep a place that's safe,
7:30:29
Speaker 2: where nothing can affect you at all, and you can
7:30:50
Speaker 2: stay in that that space of comfort and confidence, confident
7:30:59
Speaker 2: in your own ability to create this space and this
7:31:07
Speaker 2: feeling of comfort within your own mind just by counting
7:31:14
Speaker 2: from ten down to one. And this is something that
7:31:23
Speaker 2: you can do yourself when you're on your own the time,
7:31:32
Speaker 2: when you can maybe sit down, maybe just for a
7:31:36
Speaker 2: few minutes, close your eyes, just count slowly from ten
7:31:52
Speaker 2: down to one and re experience these feelings in your mind.
7:32:10
Speaker 2: And when you feel that way in your mind, your
7:32:14
Speaker 2: body copies your mind, and that feeling is spread through
7:32:29
Speaker 2: your spine and your nervous system into every part of
7:32:36
Speaker 2: your body, travels through your bloodstream, healing and relaxing every
7:32:52
Speaker 2: particle of your existence. Now we can we can practice
7:33:10
Speaker 2: this a few times before the end of the recording,
7:33:18
Speaker 2: and then you can practice on your own. And each
7:33:24
Speaker 2: time you count for ten about one, the feelings of comfort, calmness,
7:33:38
Speaker 2: and deep deep relaxation become stronger and deeper feeling your
7:33:58
Speaker 2: mind and your brain with these positive chemicals, the spread
7:34:07
Speaker 2: throughout your body, relaxing you so quickly, relaxing your whole
7:34:17
Speaker 2: body and mind so very, very easily just by counting
7:34:31
Speaker 2: from ten down to one. So we're going to do
7:34:41
Speaker 2: it now. I'm going to count from ten down to one.
7:34:46
Speaker 2: I'd like you to repeat the number after me. So
7:34:50
Speaker 2: when I say ten, you can just repeat to yourself ten.
7:35:05
Speaker 2: Just notice, be aware of how you feel in your
7:35:14
Speaker 2: mind and your body. Then when I say nine, you
7:35:24
Speaker 2: can repeat to yourself nine again, noticing the increase in
7:35:40
Speaker 2: comfort and calmness in your mind and in your body.
7:35:54
Speaker 2: The same when I say eight, when I say seven, six,
7:36:06
Speaker 2: when I say five, four, when I say three, two,
7:36:25
Speaker 2: and lastly you want I say one, you can repeat
7:36:30
Speaker 2: that number.
7:36:38
Speaker 3: Now.
7:36:39
Speaker 2: Of course, when you do this on your own without
7:36:44
Speaker 2: listening to me, you can say the numbers or whatever
7:36:51
Speaker 2: speed that you feel is necessary for you, so you
7:36:59
Speaker 2: can adapt. So if you feel you want to say
7:37:05
Speaker 2: the numbers ten down to one faster than I do,
7:37:13
Speaker 2: then you go ahead and do that. Or if you
7:37:16
Speaker 2: feel when you do it yourself that you'd like to
7:37:20
Speaker 2: have more more space between the numbers, maybe take a
7:37:28
Speaker 2: lot longer to get from ten all the way down
7:37:36
Speaker 2: to one, that's your choice also to do. So I'm
7:37:53
Speaker 2: going to count from ten down to one, and when
7:38:01
Speaker 2: I get to one, that will be the end of
7:38:05
Speaker 2: this recording, unless, of course, you're listening with music, then
7:38:12
Speaker 2: the music will continue ten nine, eight.
7:39:11
Speaker 5: Se.
7:39:58
Speaker 2: Sa four twenty ninety, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,
7:44:19
Speaker 2: three two one. Now open your eyes, noticing how you
7:44:47
Speaker 2: physically feel having counted down from twenty to one, allowing
7:44:56
Speaker 2: stress and tension to leave through your fingertips. Stand your toes,
7:45:02
Speaker 2: and as you focus on your fingertips, maybe they feel
7:45:07
Speaker 2: a little bit tingly, which is I suppose quite understanding,
7:45:14
Speaker 2: considering the tension has been exiting your body through your fingertips.
7:45:25
Speaker 2: So now I'm going to count from twenty down to
7:45:27
Speaker 2: one again. This time you're going to feel relief of
7:45:35
Speaker 2: tension and stress in the anxiety that.
7:45:40
Speaker 1: You may have.
7:45:45
Speaker 2: Leaving through your stomach. Just leaving through your stomach, almost
7:45:54
Speaker 2: as if it's just releasing the whole of your stomach.
7:46:00
Speaker 2: You'll naval to just above your chest or below your chest,
7:46:05
Speaker 2: rather so surround in your belly button area, the whole area.
7:46:12
Speaker 2: You can feel the tension of your body where it's left,
7:46:17
Speaker 2: just releasing from that area, and you may notice that
7:46:22
Speaker 2: your stomach will become very relaxed as I count down
7:46:28
Speaker 2: from twenty down to one. Now twenty nineteen, eighteen seventeen sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,
7:47:52
Speaker 2: four three two what And you can open your eyes
7:48:13
Speaker 2: again if you choose, or you can just keep them
7:48:16
Speaker 2: closed because it feels relaxing. Just notice how your stomach feels.
7:48:24
Speaker 2: I notice as your focus, just do a little scan
7:48:28
Speaker 2: of your body. Just notice how your body feels, focusing
7:48:37
Speaker 2: on your upper body, your back, chest, stomach, legs, arms, hands, feet,
7:48:47
Speaker 2: just noticing, and you know, you may start to feel
7:48:57
Speaker 2: more of a sense of tiredness, which may be the
7:49:01
Speaker 2: reason you listening to this recording because you.
7:49:07
Speaker 4: Like to.
7:49:09
Speaker 2: Let go completely of everything and drift off into a nice, natural, calm,
7:49:21
Speaker 2: relaxing sleep. So now we're going to focus on your forehead,
7:49:40
Speaker 2: and if you choose, you can incorporate your eyes in
7:49:43
Speaker 2: this focus as well. So your forehead and your eyes,
7:49:50
Speaker 2: it's that whole area basically almost as if you were
7:49:54
Speaker 2: wearing a mask, you know, like a I don't know,
7:49:58
Speaker 2: a batman mask something, or I'm trying to zorro or something,
7:50:05
Speaker 2: you know, the kind of mask that covers your eyes
7:50:08
Speaker 2: but also covers quite a lot of the forehead. Focusing
7:50:15
Speaker 2: on that area because that's the area that We're now
7:50:17
Speaker 2: going to release tension and stress from your mind, from
7:50:24
Speaker 2: your brain and from your mind, and any tension that
7:50:27
Speaker 2: you may have remaining in your face, in your neck
7:50:32
Speaker 2: and your jaw, in your eyes, your forehead, or your scalp,
7:50:39
Speaker 2: So basically any tension within your head area, including your
7:50:45
Speaker 2: mind and your brain, and that's going to be released
7:50:53
Speaker 2: through your forehead and your eyes. As I count on
7:51:00
Speaker 2: a game from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,
7:52:41
Speaker 2: two one, noticing and she scan your face, lordaw, your eyes,
7:53:03
Speaker 2: your cheap bones, your ears, your forehead, your scalp, your neck,
7:53:14
Speaker 2: the back of your neck and the front of your neck,
7:53:17
Speaker 2: the side of your neck, and your throat, noticing being
7:53:28
Speaker 2: aware of the comfort, increased feeling, the relaxation not just
7:53:40
Speaker 2: in your head and neck and mind, also the rest
7:53:45
Speaker 2: of your body. Justice how loose and calm you feel,
7:53:56
Speaker 2: and how easily.
7:54:00
Speaker 15: Is to just let go.
7:54:04
Speaker 2: Completely, let go completely or easily. That's what I'm going
7:54:28
Speaker 2: to do now, is I want to focus on the
7:54:32
Speaker 2: top of your head, and we're going to allow every
7:54:42
Speaker 2: last piece of tension or stress that might be lingering
7:54:50
Speaker 2: or hiding in your body or mind or head to
7:54:57
Speaker 2: just be sucked down at the top of your head
7:55:04
Speaker 2: and released into the air. Once sucked out into the clouds,
7:55:15
Speaker 2: imagine a big cloud above your head, almost like a whirlpool,
7:55:22
Speaker 2: and this is can suck that tension.
7:55:26
Speaker 15: Out of the top of your head.
7:55:30
Speaker 2: And just take it away.
7:55:33
Speaker 17: The good.
7:55:36
Speaker 2: Just focus. Imagine an opening on the top of your
7:55:40
Speaker 2: head with that tension and stress and any remaining issues
7:55:47
Speaker 2: may be worries or concerns that are no use to you.
7:55:51
Speaker 2: Now you can all be sucked out at the top
7:55:55
Speaker 2: of your head and taken away. As I count down
7:56:01
Speaker 2: again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen,
7:56:43
Speaker 2: fifteen fourteeneen twelve eleven, ten, nine eight, seven, six, five.
7:57:52
Speaker 14: Four three.
7:58:01
Speaker 2: To wah breathe, noticing how you feel, how relaxed and
7:58:33
Speaker 2: calm you physically and mentally feel right now, how peaceful
7:58:49
Speaker 2: your mind feels. It feels so nice to just let go,
7:58:58
Speaker 2: to give yourself some space to breathe easily, to think calmly,
7:59:12
Speaker 2: and just to take a break from all that pointless
7:59:18
Speaker 2: worry and concerns about things that you don't need to
7:59:23
Speaker 2: think about right now, because this is your time to
7:59:34
Speaker 2: let go. This is your space to enjoy feeling deeply relaxed,
7:59:45
Speaker 2: peaceful in your mind, relaxed in your body. They can
7:59:52
Speaker 2: feel so good, so nice to just not have to
8:00:02
Speaker 2: do anything, to be able to really enjoy that serenity
8:00:14
Speaker 2: that comes with letting go completely, that peacefulness that comes with.
8:00:29
Speaker 8: Being in this.
8:00:32
Speaker 2: Peaceful space. And you can keep this sense of calmness
8:00:43
Speaker 2: for as long as you choose. If you choose to
8:00:54
Speaker 2: drift off into a deep, healing, natural sleep, then you
8:01:02
Speaker 2: can do that. It's completely up to you, and you
8:01:13
Speaker 2: can keep this feeling of calmness physically and in your
8:01:18
Speaker 2: mind as long as you choose to feel completely relaxed,
8:01:32
Speaker 2: completely relaxed. And I'd like you to make up your
8:01:41
Speaker 2: mind that you're going to relax, and I want to
8:01:53
Speaker 2: explore that with you. What it feels like when you
8:01:57
Speaker 2: actually decid mind that you're going to relax, not forcing yourself,
8:02:06
Speaker 2: but giving yourself that. Yes, it is a command, really,
8:02:12
Speaker 2: isn't it. When you're telling yourself relax in a gentle
8:02:19
Speaker 2: but firm way that only you can really tell yourself
8:02:27
Speaker 2: in that way. You can't really have someone else saying
8:02:30
Speaker 2: to you, now it relax, relax, you know, and it
8:02:36
Speaker 2: needs to be gentle. But you can't someone else can't
8:02:38
Speaker 2: really have the same the same kind of influence or
8:02:48
Speaker 2: power that you have over your own physicality, over how
8:02:56
Speaker 2: you feel, because when you say it to yourself it
8:03:07
Speaker 2: means more. It's personal, and your brain and your unconscious
8:03:15
Speaker 2: mind and your body listens to what you say. So,
8:03:21
Speaker 2: for example, we'll test it out. We'll do a little test,
8:03:25
Speaker 2: a few little tests along the way, and you can
8:03:29
Speaker 2: get more of an idea of the force, the positive
8:03:35
Speaker 2: force that you can have in creating a sense of
8:03:42
Speaker 2: comfort and relaxation and your body and your mind quite
8:03:47
Speaker 2: quickly just by you telling yourself to relax. I want
8:04:00
Speaker 2: to start by it's focus on your hands. So focus
8:04:07
Speaker 2: on your hands and just tell your hands to relax,
8:04:11
Speaker 2: and just say relax. As you focus on your hands,
8:04:18
Speaker 2: you could say my hands are relaxed, or I want
8:04:22
Speaker 2: my hands to relax. But I think if you actually
8:04:27
Speaker 2: do it directly by focusing and imagining that your hands
8:04:35
Speaker 2: can hear what you're saying. You know, they've got little ears,
8:04:38
Speaker 2: which is a bit weird. So talking to your hands
8:04:44
Speaker 2: and just say relax, noticing and start to relax. Now,
8:05:13
Speaker 2: focus on your eyes and tell your eyes to relax.
8:05:18
Speaker 2: You just say in the same word relax and find
8:05:22
Speaker 2: the right tone for you. You know, I might say relax,
8:05:31
Speaker 2: but you you might say relax or relax. You know,
8:05:39
Speaker 2: you might say it differently to yourself, and that's important
8:05:46
Speaker 2: for you to gauge what feels right for you. To
8:05:52
Speaker 2: just tell your eyes to relax, whilst focusing on your eyes,
8:05:58
Speaker 2: your eyelids, the muscles around your eyes, your eyebrows, and
8:06:03
Speaker 2: just tell your eyes directly relax. Now. Now I just
8:06:38
Speaker 2: did that myself, and sometimes you may feel that you
8:06:49
Speaker 2: need a bit more time for the different parts to relax,
8:06:55
Speaker 2: you know, because I start talking again and maybe that
8:06:59
Speaker 2: pie hasn't relaxed fully. But what happened is that it
8:07:03
Speaker 2: would just continue to relax even though I'm talking. And
8:07:07
Speaker 2: that's happened with my eyes. Something else I noticed is
8:07:15
Speaker 2: when I started focusing on my eyes, that actually almost
8:07:19
Speaker 2: became they got worse before they got better in a way,
8:07:22
Speaker 2: so that I felt a degree of tension growing in
8:07:25
Speaker 2: my eyes and then disappearing. So I think what that
8:07:31
Speaker 2: was Really it was just me becoming more aware of
8:07:36
Speaker 2: the tension that was already there that I wasn't. I
8:07:41
Speaker 2: wasn't focused on it before, so I wasn't really acknowledging
8:07:47
Speaker 2: it or really conscious to those feelings. Yeah, my eyes
8:08:04
Speaker 2: is still continuing to relax, as well as my hands. Actually,
8:08:11
Speaker 2: my hands have got a certain kind of energy, like
8:08:17
Speaker 2: not buzzing, but I can kind of fuel a degree
8:08:22
Speaker 2: of energy in my hands. Maybe that's where the tension
8:08:28
Speaker 2: is being released. Maybe that's the cause.
8:08:32
Speaker 14: In that.
8:08:39
Speaker 2: The next part, I think we should focus on the.
8:08:41
Speaker 14: Back of the neck.
8:08:43
Speaker 2: That's a part which is quite often well for me,
8:08:47
Speaker 2: holds tension. I don't know about for yourself that. I
8:08:50
Speaker 2: think it's quite a standard place where tension is sometimes held.
8:08:57
Speaker 2: So I'm doing exactly what you're doing as you do
8:09:03
Speaker 2: it as well, So I'm telling my body parts to
8:09:06
Speaker 2: relax as well. So if you tell your neck at
8:09:09
Speaker 2: the back of your neck, focus on the back of
8:09:12
Speaker 2: your neck and just say relax in your own words,
8:09:19
Speaker 2: in your own tone, in your own voice. You can
8:09:22
Speaker 2: say out loud, or you can just say it to
8:09:24
Speaker 2: yourself internally. But you're focusing and you're saying it literally
8:09:31
Speaker 2: to the back of your neck, as if the back
8:09:34
Speaker 2: of your neck can actually hear what you're saying. So
8:09:41
Speaker 2: do that now, just say relax to the back of
8:09:45
Speaker 2: your neck and I'll do the same. Now, what I noticed,
8:10:27
Speaker 2: and you may have had a similar thing, is even
8:10:32
Speaker 2: though I was focusing on the back of my neck,
8:10:39
Speaker 2: other parts started to I don't know, show themselves to
8:10:46
Speaker 2: me or maybe because they want to be relaxed as well.
8:10:50
Speaker 2: But I started noticing the feelings in my shoulders, attention
8:10:55
Speaker 2: in my shoulders and in my upper back. Whether that
8:11:00
Speaker 2: was because my back of my neck was saying, well,
8:11:06
Speaker 2: I'm pretty much okay. It's the other parts that need attention,
8:11:17
Speaker 2: but my low back of my neck is still relaxing.
8:11:22
Speaker 2: But I just became more aware of other parts that
8:11:24
Speaker 2: needed attention. Now, this might happen, and it's not. It
8:11:33
Speaker 2: doesn't mean that it's going wrong. It just means you're
8:11:37
Speaker 2: being notified of more places that also want to feel relaxed.
8:11:46
Speaker 2: So I'm going to focus on my upper back. So
8:11:51
Speaker 2: you can do the same, even if you don't have
8:11:55
Speaker 2: any feelings of tension that are obvious in your upper back.
8:12:02
Speaker 2: If you just focus on your back and the whole
8:12:07
Speaker 2: area from his shoulder blades down to the middle of
8:12:12
Speaker 2: your back down a spine, and with me, it's more
8:12:16
Speaker 2: the shoulder blades that are more Yeah, that's the parts
8:12:24
Speaker 2: that are really sort of giving me the nod that
8:12:32
Speaker 2: it needs to relax in the sounds, Gonna ask that
8:12:34
Speaker 2: part to relax, and you can do the same. Now, relax,
8:12:50
Speaker 2: upper back. There's something strange happened there, And this often happens.
8:13:08
Speaker 18: I've been doing this for.
8:13:11
Speaker 2: Sixteen years or something, and often I'm I'm surprised, but
8:13:19
Speaker 2: amazed really that there can be a feeling. So when
8:13:25
Speaker 2: I was focusing on the back of my neck, my
8:13:29
Speaker 2: upper back was starting to feel quite stressed and in
8:13:34
Speaker 2: need of attention. As soon as I started talking to
8:13:39
Speaker 2: you about my upper back and talking about, you know,
8:13:44
Speaker 2: getting ready to ask the upper back to relax, my
8:13:49
Speaker 2: oppa back already started to relax. It's almost as if
8:13:55
Speaker 2: it doesn't need to hear the words, just needs attention,
8:14:06
Speaker 2: just needs to be noticed. That is something that often
8:14:18
Speaker 2: happens in this type of situation is when you start
8:14:26
Speaker 2: to relax a couple of parts of your body, as
8:14:31
Speaker 2: we've done with our hands, our eyes and the eyelids,
8:14:37
Speaker 2: and now back of the neck, top of the back.
8:14:46
Speaker 15: Upper back.
8:14:48
Speaker 2: The rest of the body seems to just take notice
8:14:55
Speaker 2: and decide in its own way to start relaxing. Other
8:15:03
Speaker 2: parts of your body start to just become looser. I
8:15:13
Speaker 2: suppose it's kind of like a bit of an avalanche,
8:15:16
Speaker 2: you know, the little ball starts rolling, and before you
8:15:21
Speaker 2: know it, the whole of your body is completely relaxed
8:15:24
Speaker 2: and calm. And if you focus on your face, you
8:15:41
Speaker 2: focus on your eyes, your eyelids, your eyebrows, and the
8:15:49
Speaker 2: muscles around your eyes. Maybe you start to notice that
8:15:59
Speaker 2: your forehead is more relaxed than it was. Maybe your
8:16:04
Speaker 2: face is more relaxed. I would say, my entire face
8:16:10
Speaker 2: is a lot more relaxed than it was. So we're
8:16:25
Speaker 2: going to focus now on your shoulders again, just like before.
8:16:32
Speaker 2: Just tell your shoulders. I mean you can do them
8:16:36
Speaker 2: in the digital You can do the right shoulder and
8:16:38
Speaker 2: left shoulder. I just generally do both at the same time.
8:16:44
Speaker 2: And just tell your shoulders as you focus on them
8:16:48
Speaker 2: in your mind, focus on how they feel. Maybe you
8:16:54
Speaker 2: can see them in your mind's eye. Just tell your
8:17:00
Speaker 2: shoulders to relax as nice as they relax. But do
8:17:55
Speaker 2: you notice. I mean, especially my back is the connection
8:18:04
Speaker 2: between the different parts the back, the shoulders.
8:18:09
Speaker 13: The neck.
8:18:15
Speaker 2: Being all connected and being such a large part of
8:18:20
Speaker 2: your body, it's almost hard to separate them from each other.
8:18:32
Speaker 2: And my lower back has started to relax on its own.
8:18:41
Speaker 2: Maybe I'm going too slow and that could be an
8:18:45
Speaker 2: issue because we all go at different speeds. And the
8:18:53
Speaker 2: idea at the beginning of this recording was for you
8:18:56
Speaker 2: to be able to just say to yourself, relax without
8:19:11
Speaker 2: focusing on any particular part of your body. Because when
8:19:17
Speaker 2: you know that telling your hands to relax and your
8:19:27
Speaker 2: hand relax, you tell your eyelids and your eyes, the
8:19:36
Speaker 2: muscles around your eyes and your eyebrows to relax, and
8:19:47
Speaker 2: they relax. And you tell the back of your neck
8:19:59
Speaker 2: to relax, and it relaxes. You tell your upper back
8:20:22
Speaker 2: to relax, and it relaxes. You tell your shoulders to relax,
8:20:55
Speaker 2: and they relax. When you told your hands to relax,
8:21:23
Speaker 2: they relaxed, and they continued to relax. When you told
8:21:34
Speaker 2: your eyelids, the muscles around your eyes, your eyebrows to relax,
8:21:44
Speaker 2: they relaxed and continue to relax. When you told the
8:21:59
Speaker 2: back of your neck focus on the back of your
8:22:03
Speaker 2: neck and told it to relax. It relaxed and continued
8:22:18
Speaker 2: to relax. When you told your lpa back to relax,
8:22:35
Speaker 2: it relaxed, he continued to relax. As with your shoulders,
8:22:52
Speaker 2: he told your shoulders to relax. In your shoulders relaxed
8:22:59
Speaker 2: and continued to relax. And it's not just that, it's
8:23:20
Speaker 2: that the rest of your body has also been listening,
8:23:26
Speaker 2: and that relaxation has been spreading. So from your eyes,
8:23:33
Speaker 2: the relaxations spread to your forehead, around your face, into
8:23:40
Speaker 2: your skin, into your jaw, into the front and sides
8:23:54
Speaker 2: of your neck, all way down your chest and stomach.
8:24:06
Speaker 2: Your relaxed hands and shoulders meet up through your arms,
8:24:13
Speaker 2: relaxing your full arms, your upper arms, elbows, your wrists,
8:24:25
Speaker 2: letting go your lower back, your hips, buttocks sprawling, or
8:24:42
Speaker 2: just start to relax continue even more, comfort spreading through
8:24:51
Speaker 2: your legs all the way down to your use, the
8:25:05
Speaker 2: tops of your feet, the side of your feet, and
8:25:11
Speaker 2: the bottoms of your feet relaxing into your toes, each
8:25:26
Speaker 2: toe relaxing, calm, the loose. And if your body relaxes more,
8:25:51
Speaker 2: your mind becomes slower or peaceful, to the point where
8:26:17
Speaker 2: if you choose to fall asleep, you can easily do
8:26:30
Speaker 2: that easy drift away because there's nothing going on in
8:26:45
Speaker 2: your mind. Your brain is peaceful, your body continues to relax,
8:27:30
Speaker 2: and with that connection between your body relaxing and the
8:27:36
Speaker 2: word that you say to yourself relax, means that you
8:27:50
Speaker 2: don't need to focus on just one part. You can
8:27:57
Speaker 2: just focus on your entire body, saying the powerful word
8:28:14
Speaker 2: relacs and observe those familiar sensations of comfort spreading throughout
8:28:39
Speaker 2: your body, loosening and calming and healing every part of
8:28:56
Speaker 2: your body, feeding more relaxed, so that all you need
8:29:22
Speaker 2: to do from now on is just tell yourself relax
8:29:36
Speaker 2: and observe feeding completely comfortable and come so, starting now
8:30:06
Speaker 2: with number twenty nineteen, eighteen, seventeen, sixteen.
8:31:03
Speaker 19: Fifty four.
8:32:01
Speaker 2: Thirty twelve.
8:33:00
Speaker 5: Attatatatatatto us as us.
8:37:08
Speaker 20: Usastasa sa, Why.
8:41:10
Speaker 5: Said ue.
8:44:02
Speaker 2: So counting down from ten to one ten nine eight, seven, six,
8:44:26
Speaker 2: five four three two one, And maybe that was a
8:44:46
Speaker 2: bit too quick in order to relax. Maybe it's a
8:44:50
Speaker 2: bit too fast for you to notice the calming of
8:44:57
Speaker 2: your body, maybe even a little bit of pressure there,
8:45:04
Speaker 2: like you're counting down from ten to one. Would you
8:45:07
Speaker 2: expect me to do? Man, expect me to stick go
8:45:11
Speaker 2: with floppy just because you're counting down.
8:45:19
Speaker 8: Two.
8:45:20
Speaker 2: If you try it again, but this time, I'll go
8:45:23
Speaker 2: this lower this time, as you focus on the whole
8:45:31
Speaker 2: of your body before we focus on your legs, just
8:45:37
Speaker 2: notice how your body does start to feel more relaxed
8:45:52
Speaker 2: with every number that I count down nine, eight, seven, six, five, four, three,
8:47:07
Speaker 2: two one, And just notice how how you feel generally,
8:47:46
Speaker 2: how your body feels. It's not necessarily even about yeah,
8:48:00
Speaker 2: hunting down from ten to one, it's that space that
8:48:07
Speaker 2: you have, that body space between.
8:48:15
Speaker 4: That sort.
8:48:18
Speaker 2: Being active physically or mentally, just sitting or lying down,
8:48:34
Speaker 2: just being there, not doing anything, not saying anything, not
8:48:39
Speaker 2: needing to think about anything. So it opens up a space,
8:48:47
Speaker 2: you know, a bit of a space, a gap number.
8:48:53
Speaker 15: Every time.
8:48:56
Speaker 2: And the more I came down from ten to one,
8:49:00
Speaker 2: the bigger that gap becomes. So there's that gap of calmness,
8:49:10
Speaker 2: of comfort and relaxation. It's a nice feeling slow down,
8:49:25
Speaker 2: and it moves those stresses or discomforts physically or emotionally,
8:49:34
Speaker 2: moves them away, allows you.
8:49:48
Speaker 14: To just.
8:49:51
Speaker 2: Slow down. Someone to count again from ten down to one.
8:49:58
Speaker 2: And notice that gap widening, the gap, and as it widens,
8:50:08
Speaker 2: it's almost like the stress and attention falls into the gap.
8:50:19
Speaker 8: Mmmm.
8:50:28
Speaker 2: It gives you that distance, that space now Hm ten
8:50:45
Speaker 2: nine six eight seven six five four three two.
8:52:29
Speaker 8: One.
8:52:41
Speaker 2: And how does your body feel? Can you notice? Do
8:53:03
Speaker 2: you feeling calmer, the feeling more relaxed as we now
8:53:40
Speaker 2: focus on your legs, just your legs. We're just going
8:54:00
Speaker 2: to start with focusing on your thighs. Of course, it's
8:54:20
Speaker 2: not the most exciting thing to be doing, because I'm
8:54:28
Speaker 2: sure like most of your body is not a lot
8:54:31
Speaker 2: going on right now. Just focusing on the whole of
8:54:43
Speaker 2: your thighs, the tops of your thighs, the sides of
8:54:50
Speaker 2: your thighs, the bottoms of your thighs, you're outer thighs
8:54:57
Speaker 2: and you're inner thighs. Basically the whole of your thigh
8:55:02
Speaker 2: that leads into your hip and it goes down to
8:55:11
Speaker 2: your knee joints. Now, this is a big area. It's
8:55:25
Speaker 2: a very heavy area. It's a very strong probably the
8:55:30
Speaker 2: strongest muscles in your body or in your thighs. But
8:55:45
Speaker 2: I don't think we perhaps will give enough attention to
8:55:53
Speaker 2: our thighs. Perhaps we don't acknowledge how important our thighs
8:56:06
Speaker 2: are to our lives, how much they actually do for us,
8:56:30
Speaker 2: all for our lives. And it may seem sound really weird,
8:56:41
Speaker 2: but I think that all of our body parts, especially
8:56:50
Speaker 2: our thighs, need some TLC, a bit of love shown,
8:56:58
Speaker 2: a bit of acknowledgement, thank you, gratitude for what our
8:57:17
Speaker 2: figs do for us. And I know this may sound
8:57:26
Speaker 2: a bit strange. Maybe you think, why am I sure
8:57:32
Speaker 2: that I should be out in the garden hugging a
8:57:35
Speaker 2: tree or something. Wow, it's hard to set a microphone
8:57:44
Speaker 2: up on a tree. That's why I'm doing this indoors.
8:57:47
Speaker 2: Otherwise I would be outside hugging a tree. Now I
8:57:50
Speaker 2: can't see the television from the tree. If you move
8:57:59
Speaker 2: down to your knees gain such an important part. And
8:58:09
Speaker 2: I think we don't necessarily I'll speak for myself here.
8:58:16
Speaker 2: I don't necessarily appreciate all that my needs do for
8:58:21
Speaker 2: me until I have a problem with my knee. It's
8:58:27
Speaker 2: occasionally if I ever maybe i'll bash it or it's
8:58:32
Speaker 2: aching for some reason. It's then that I realize how
8:58:39
Speaker 2: much it does. You know, the benefit of being able
8:58:43
Speaker 2: to use my legs without any kind of physical discomfort
8:58:53
Speaker 2: is a beautiful thing that's possibly not appreciated until it's
8:59:01
Speaker 2: temporarily removed. You know that's comfort. But as you focus
8:59:10
Speaker 2: on your knees, regardless of how your knees feel, you
8:59:18
Speaker 2: can have that sense of gratitude and love to your
8:59:24
Speaker 2: knees for all that they do for you. And you
8:59:37
Speaker 2: can still have that attention on your thighs and maybe
8:59:41
Speaker 2: notice how your thighs feel, maybe notice that they are
8:59:50
Speaker 2: relaxing more deeply as you focus now on the bottoms
9:00:06
Speaker 2: of your legs, your shins and your calf muscles, the
9:00:11
Speaker 2: bones between your knees and your feet incorporate, and of
9:00:19
Speaker 2: course your ankles so important. You know, anyone that's had
9:00:31
Speaker 2: even the slightest sprain of an ankle knows how how
9:00:38
Speaker 2: much we take our ankles for granted. And it's kind
9:00:48
Speaker 2: of strange in a way when you think that. You know, logically,
9:00:54
Speaker 2: our wrists are a lot thinner than the rest of
9:00:57
Speaker 2: our arms, which is okay, it doesn't can't see any
9:01:02
Speaker 2: problem with that because we're just picking stuff up. But
9:01:07
Speaker 2: our ankles so much thinner than the rest of our legs.
9:01:20
Speaker 2: And from a physics perspective or logical even it doesn't
9:01:24
Speaker 2: really make sense that all this weight would ultimately be
9:01:31
Speaker 2: resting on your ankles then leading to your feet, that
9:01:42
Speaker 2: thin area, thin bone. Yeah, it does so much great work.
9:01:53
Speaker 2: Supports us, supports our body for a lifetime, helps us
9:02:03
Speaker 2: to balance, It helps you to get around and be mobile.
9:02:19
Speaker 2: And there's the calf muscles. Of course, when I was younger,
9:02:27
Speaker 2: I couldn't see the point in calf muscles. Didn't seem
9:02:31
Speaker 2: to do anything. Okay, if I walked around on tiptoes,
9:02:36
Speaker 2: then my calf muscles get some work. But of course
9:02:40
Speaker 2: that's not true. The calf muscles are being used whenever
9:02:45
Speaker 2: we use our legs and your shins there to protect
9:02:58
Speaker 2: your lower legs, shaped in a way, almost as a
9:03:07
Speaker 2: protector for the bone, leading of course to your ankles
9:03:23
Speaker 2: and your feet. But we're not going to focus on
9:03:30
Speaker 2: your feet. We're just going to focus on the legs.
9:03:34
Speaker 2: And I realize, but now that I've mentioned your feet,
9:03:38
Speaker 2: it probably focuses on them anyway, So maybe I should
9:03:43
Speaker 2: focus on your feet a little bit. You can have
9:03:49
Speaker 2: them in your awareness the same as you have your
9:03:54
Speaker 2: thighs in your awareness. Even though we haven't been focusing
9:04:00
Speaker 2: in your thighs for a few minutes and be focus
9:04:04
Speaker 2: in on your ankles. There's still that sensation of comfort
9:04:21
Speaker 2: in your thighs, and there's that movement of energy because
9:04:33
Speaker 2: the thighs hold lots of different sensations. Of course, there's
9:04:40
Speaker 2: the muscles, the big straw muscles that we have in
9:04:45
Speaker 2: our thighs. Put the skin on the outside of the thighs,
9:05:00
Speaker 2: as in the outside of all of our body, can
9:05:04
Speaker 2: be very sensitive, sensitive to the touch, sensitive to temperature,
9:05:22
Speaker 2: and inside your thighs the bones, there's the muscle, there's
9:05:30
Speaker 2: the blood, vessels, the arch trees, all this stuff that's
9:05:35
Speaker 2: inside your thighs. I guess sometimes it'd be nice if
9:05:44
Speaker 2: you could actually put your fingers inside your thighs and
9:05:49
Speaker 2: a message, so you can message on the outside, of course,
9:05:56
Speaker 2: but to be able to get deep into the muscles,
9:05:59
Speaker 2: to be able to just massage inside your thighs, message
9:06:04
Speaker 2: in the bones of your leg, massage in all the veins,
9:06:13
Speaker 2: and just gently healing your thighs, and you could move
9:06:23
Speaker 2: down message and inside your knees, just message in those bones,
9:06:32
Speaker 2: but with healing fingertips, spreading that healing energy deep into
9:06:39
Speaker 2: the choice of your knees. Of course, there's the back
9:06:49
Speaker 2: of your your knee or the inside crease where your
9:06:54
Speaker 2: knee is. It's a really sensitive area. Three sounds very
9:07:02
Speaker 2: nice when you stroke it. That might be because it's
9:07:06
Speaker 2: an area that's not really touched very often. It's almost
9:07:12
Speaker 2: like a hidden part, that crease in your legs. It's almost.
9:07:21
Speaker 8: Like a part that.
9:07:23
Speaker 2: Has a sensitivity, which is a little bit different. Of course,
9:07:35
Speaker 2: it's protected by your legs. So you can imagine putting
9:07:46
Speaker 2: your fingers into that crease in your legs that folded
9:07:56
Speaker 2: in between your legs. You can just message or your
9:07:59
Speaker 2: thing tips. Imagine your fingertips going inside, massage in the
9:08:07
Speaker 2: muscle tissue. You can of course field the the bones
9:08:16
Speaker 2: of your knees, healing through your fingertips. And then as
9:08:28
Speaker 2: you go down to your calf muscles, and that's the
9:08:34
Speaker 2: part I'd like to be able to really put my
9:08:38
Speaker 2: fingertips deep inside my calf muscles, massage in every single
9:08:47
Speaker 2: tissue of that muscle, healing every part, and then doing
9:08:59
Speaker 2: the same from my shins, massage in and gently stroking
9:09:07
Speaker 2: the bones, gently stroking them, hewing a loving way, because
9:09:15
Speaker 2: they deserve to be treated as the precious bones that
9:09:21
Speaker 2: they are, because our legs are so precious as in
9:09:26
Speaker 2: all the other parts of our body, the more precious
9:09:31
Speaker 2: of amyture on the planet. When when you start to
9:09:46
Speaker 2: think about your legs in this way, it can change
9:09:57
Speaker 2: your perspective. It might sound a bit a bit silly
9:10:07
Speaker 2: to start with the idea of having love for your legs,
9:10:14
Speaker 2: showing appreciation for your thighs, want them to be able
9:10:22
Speaker 2: to put your hands in your thighs, the massage the
9:10:29
Speaker 2: muscles and the bones, and to get your fingers deep
9:10:35
Speaker 2: in there, releasing all tension. Just to show how much
9:10:45
Speaker 2: you care about your legs, how much you care for
9:10:53
Speaker 2: what your legs do for you regularly, your knees, your calves,
9:11:03
Speaker 2: your ankles, the strength of your ankles, considering how thin
9:11:15
Speaker 2: they are compared to the rest of your legs, especially
9:11:19
Speaker 2: your thighs. Yeah, they're so strong, so flexible, absolutely amazing things.
9:11:35
Speaker 2: Your ankles are truly a gift because of what they
9:11:45
Speaker 2: do for you, supporting all that weight, regardless of how
9:11:56
Speaker 2: what weight you are, even if you're only eight stone,
9:12:03
Speaker 2: still a lot of weight for these little ankles. Now
9:12:10
Speaker 2: I'm a lot heavier than each stone double down, Yet
9:12:17
Speaker 2: my ankles support my body all the time. Whether they
9:12:27
Speaker 2: do give off a sigh of relief when I sit down,
9:12:32
Speaker 2: that's in fact my whole legs do. My feet feel
9:12:40
Speaker 2: also go my toes clap. We're so happy. Your legs
9:13:08
Speaker 2: really are amazing, and talking about talking about your legs
9:13:17
Speaker 2: is probably.
9:13:20
Speaker 12: Possibly, if one of the most most boring things I've
9:13:23
Speaker 12: ever heard anyone say.
9:13:26
Speaker 2: Possibly they're boring or not. Everything I said is true.
9:13:36
Speaker 2: Your legs are amazing. Your legs deserve not just respect,
9:13:56
Speaker 2: they deserve to relax deeply. They deserve to take some
9:14:09
Speaker 2: time out of the day to just let go completely.
9:14:33
Speaker 2: Your legs really can relax. And because the legs are
9:14:51
Speaker 2: so such a most you know, very important part of
9:14:56
Speaker 2: your body, and your relax your legs, the rest of
9:15:00
Speaker 2: your body also naturally follows in that journey of comfort.
9:15:20
Speaker 2: I can feel it in my hips. My hips feel
9:15:24
Speaker 2: really loose, and also my lwer back as well. My
9:15:33
Speaker 2: lower back really feels it feels stretched, even though I'm
9:15:38
Speaker 2: just sitting in a chair and there's no stretching as
9:15:45
Speaker 2: far as I'm aware that I'm doing. It's almost as
9:15:48
Speaker 2: if the muscles are just relaxed so much that there
9:15:52
Speaker 2: is a natural stretch as the tension has reduced a lot.
9:16:17
Speaker 2: And I'm now going to count down from ten down
9:16:20
Speaker 2: to one, and you can continue to fill wonderfully relaxed
9:16:35
Speaker 2: ten nine, eight, seven, six, five.
9:16:59
Speaker 1: Four three.
9:17:07
Speaker 2: Tube what relax? So I'm just going to count down
9:17:29
Speaker 2: from five down to one, and as a countdown, if
9:17:34
Speaker 2: you just focus on the numbers, just the numbers counting down,
9:17:42
Speaker 2: and notice how you feel in this moment as you
9:17:51
Speaker 2: hear the numbers counting down, knowing that those numbers counting
9:17:59
Speaker 2: down represent and you feeling calmer, not just in your body,
9:18:09
Speaker 2: but also relaxing your mind. I just notice how you feel.
9:18:18
Speaker 2: There's nothing to do, there's nothing to say, there's nothing
9:18:24
Speaker 2: to think about, starting.
9:18:29
Speaker 13: With number five, four.
9:18:50
Speaker 2: Three two one. And as you notice the gradual letting
9:19:26
Speaker 2: go the tension in your body, you may also begin
9:19:36
Speaker 2: to notice and be aware of how your mind is
9:19:43
Speaker 2: starting to slow down. This is just a natural thing
9:19:51
Speaker 2: that happens. It's not really a special procedure. It's just
9:19:59
Speaker 2: natural because is your body relaxes, your mind also starts
9:20:05
Speaker 2: to relax. And the more your mind relaxes, the more
9:20:10
Speaker 2: your body relaxes. It's just a continuous circle of relaxation,
9:20:21
Speaker 2: and there's that calmness that comes from relative quietness. You know,
9:20:30
Speaker 2: even even if this background sounds either your side online.
9:20:37
Speaker 13: It's still going to be quite calm.
9:20:43
Speaker 2: You know, you haven't got the television on, there's no
9:20:46
Speaker 2: music in the background, unless you're listening to the recorded
9:20:50
Speaker 2: with music.
9:20:51
Speaker 13: Of course, you're very likely not going to be sitting
9:20:58
Speaker 13: in a room.
9:20:58
Speaker 2: With other people. Of course you might be, but generally
9:21:03
Speaker 2: it's more ideal if you can do this on your own,
9:21:08
Speaker 2: so no distractions, and when you stop thinking about stuff,
9:21:25
Speaker 2: relaxation automatically rises. A sense of comfort starts to grow,
9:21:39
Speaker 2: and without trying to build it up into something fantastical,
9:21:50
Speaker 2: something magical, this is just a natural process, something that's
9:22:00
Speaker 2: easy to accomplish. In fact, it's almost you know, the
9:22:09
Speaker 2: sense of relaxing completely happens really when you put no
9:22:16
Speaker 2: effort into it. It's not something that you can really force.
9:22:23
Speaker 2: It's something that happens naturally. And part of the process
9:22:33
Speaker 2: of this recording and others is simply two allow you
9:22:46
Speaker 2: to take advantage of this space.
9:22:53
Speaker 18: This time, it's just.
9:23:01
Speaker 2: Let go to just be here, to be in tune
9:23:13
Speaker 2: with how you feel. Yet with the intention of wanting
9:23:25
Speaker 2: to relax deeply and maybe even to fall asleep, depending
9:23:37
Speaker 2: on what it is that you wish for yourself in
9:23:44
Speaker 2: this moment. As we know, relaxing is the majority of
9:24:00
Speaker 2: the process of fallen asleep. The actual falling asleep part
9:24:05
Speaker 2: is a tiny bit at the end. The deeper relaxed
9:24:13
Speaker 2: you become, the easier you find yourself drifting. You can also,
9:24:36
Speaker 2: if you choose, stay focused on my voice and really
9:24:46
Speaker 2: enjoy the process, gradually relaxing each muscle in your body
9:25:21
Speaker 2: effortlessly and just observing the sensation I'm letting go completely
9:25:56
Speaker 2: this time on an account, from six down to one,
9:26:05
Speaker 2: and you can notice your mind calming down more with
9:26:15
Speaker 2: each number, do you hear me say, naturally feeling calm
9:26:29
Speaker 2: and slow to peaceful, six, five, four, three, one, being
9:29:29
Speaker 2: aware how your mind to slow it right down, sinking
9:29:44
Speaker 2: deeply into relaxation. And as you focus on your mind,
9:30:05
Speaker 2: you may notice that there's some thoughts still there, maybe
9:30:18
Speaker 2: some stubborn thoughts that for some reason perhaps need your attention.
9:30:34
Speaker 18: That's what you can do is.
9:30:41
Speaker 2: Send love to those thoughts. Sprinkle those thoughts.
9:30:53
Speaker 8: With love.
9:30:56
Speaker 2: All petals from a flower, Just sprinkle o them petals
9:31:02
Speaker 2: feel good love towards those thoughts, to let those thoughts.
9:31:09
Speaker 8: Know that.
9:31:12
Speaker 2: It's not a band in the number. You just need them,
9:31:17
Speaker 2: to require them to just calm down, slow down, quiet down,
9:31:33
Speaker 2: and now so as you focus on those remaining thoughts
9:31:46
Speaker 2: as a countdown this time from seven down to one.
9:31:52
Speaker 2: With each number, just imagine sprinkling those flower petals of love, kindness, gratitude,
9:32:11
Speaker 2: I let those thoughts which will allow them to just
9:32:21
Speaker 2: not away and relax deeply. The fiery number, those thoughts
9:32:36
Speaker 2: will become more and more relaxed starting with number seven.
9:33:08
Speaker 17: Six four.
9:35:02
Speaker 18: What meed you?
9:35:20
Speaker 2: Now notice how relaxed you're feeling in your buddy. You
9:35:45
Speaker 2: got to focus.
9:35:50
Speaker 21: On your hands. Is the more relaxed.
9:35:59
Speaker 18: Try hands are, the more acts.
9:36:04
Speaker 2: Your body and my love this the focus on your hands,
9:36:27
Speaker 2: your fingers. There's nothing needed to be done. There's no
9:36:37
Speaker 2: intention of lists or dance in the.
9:36:41
Speaker 18: Fingers or anything like that. Mm hmmm mm hmm. It's
9:36:50
Speaker 18: just a noticing and focusing on your hands like to
9:37:03
Speaker 18: see how they feel.
9:37:19
Speaker 2: It gives them more relaks.
9:37:24
Speaker 15: Joannes feel.
9:37:29
Speaker 21: The carmody of mind feels.
9:37:33
Speaker 15: And the moral comforts you feel.
9:37:41
Speaker 2: Throughout the booty.
9:37:48
Speaker 18: Ge may.
9:37:53
Speaker 21: Have already latist.
9:38:05
Speaker 15: Thank you, mine is starting.
9:38:21
Speaker 18: Dread send.
9:38:40
Speaker 21: Just on your hands, he things, allowing.
9:38:50
Speaker 18: Them cheap spellence, Oh real, teaching me with that relaxation
9:39:04
Speaker 18: in your hands and things.
9:39:12
Speaker 15: More and more relaxed, each number from eight.
9:39:34
Speaker 5: Down to one.
9:39:40
Speaker 21: The almost.
9:39:43
Speaker 4: Do that using.
9:39:46
Speaker 15: The relax and energy spreading.
9:39:51
Speaker 18: Into your hands and fingers becoming the fos each nob
9:40:19
Speaker 18: find do write down what drift to.
9:40:33
Speaker 4: Rift to the thing.
9:40:39
Speaker 18: Started. No wits.
9:44:39
Speaker 16: Just been here now.
9:44:45
Speaker 18: Nothing to think about, nothing to do, nothing to say.
9:44:56
Speaker 18: Everything just hears.
9:45:04
Speaker 15: This is good nat respect to them.
9:45:11
Speaker 18: This is how you just normal.
9:46:01
Speaker 4: Seves. It comes to.
9:46:13
Speaker 16: It's not me, yes, M you want myself.
9:47:38
Speaker 5: M s e