Latest / Deep Sleep Whisper Hypnosis (Jason Newland) / (music) (10 hours) (ASMR) In bed with Jason | Deep Sleep Whisper Hypnosis #535 | Jason Newland | 8th June 2025

Transcript

(music) (10 hours) (ASMR) In bed with Jason | Deep Sleep Whisper Hypnosis #535 | Jason Newland | 8th June 2025 · Deep Sleep Whisper Hypnosis (Jason Newland)

• 0:00
  Speaker 1: Hello, head of World Cup. Mm hmmm. Two chasonnew Land
• 0:21
  Speaker 1: dot com. My name's Chasing new Land and this is
• 0:32
  Speaker 1: Sleep with Jason number one, number one, sun in bed,
• 0:47
  Speaker 1: lying down. I'm not hovering above it? Am I going
• 0:51
  Speaker 1: to be lying down? I suppose it could be sitting up.
• 0:58
  Speaker 1: Vene's also on the bedroom me, but he's very I
• 1:06
  Speaker 1: think he's a little bit a little bit confused because
• 1:21
  Speaker 1: I've never done a recording with him before on the
• 1:24
  Speaker 1: bed and I've got my microphone on a big like
• 1:31
  Speaker 1: microphone microphone arm. It's spread all the way across the
• 1:38
  Speaker 1: bed to where I'm a lane. And I think he's
• 1:45
  Speaker 1: a little bit a little bit nonplussed because I don't
• 1:55
  Speaker 1: I don't think he feels he can go and down
• 2:00
  Speaker 1: on his pillow that's next to mine, because he has
• 2:06
  Speaker 1: to walk underneath the microphone arm. But you sit next
• 2:17
  Speaker 1: to me, given himself a little bed bath. So this
• 2:29
  Speaker 1: is to be fair, This isn't the first time that
• 2:36
  Speaker 1: I've done a Sleep with Jason recording. They used to
• 2:43
  Speaker 1: do these years ago, years and years ago, but I
• 2:57
  Speaker 1: haven't done one for a long time, and I just
• 3:03
  Speaker 1: yesterday I had the idea that maybe I could start
• 3:12
  Speaker 1: to do them again, because when I'm laying down on
• 3:25
  Speaker 1: my bed, there's a different sense I've got. I just
• 3:34
  Speaker 1: feel different than how I would do if I was
• 3:37
  Speaker 1: sitting at my desk, sitting upright. I think Vinnie is
• 3:53
  Speaker 1: determined not to sit still and to make as much
• 3:58
  Speaker 1: fidgety sound as possible. He should calm down. Hopefully he
• 4:08
  Speaker 1: should calm down soon. I don't know. I really don't know.
• 4:20
  Speaker 1: He's watching his bum like some like a magic trick's
• 4:24
  Speaker 1: going to occur, a magic Bunny's going to pop out
• 4:28
  Speaker 1: or something. I don't know. It's kind of nice to
• 4:36
  Speaker 1: be able to just slide down and close my eyes.
• 4:41
  Speaker 1: But also just I guess waffle on a bit, just
• 4:49
  Speaker 1: talk with some more whispering. Really, isn't it bad? I
• 4:57
  Speaker 1: don't think I was in bed and I was shouting
• 5:01
  Speaker 1: and how to really work so well. I did a
• 5:10
  Speaker 1: recording yesterday let me pull you to sleep recording while
• 5:16
  Speaker 1: I was watching the boxing and it lasted I think
• 5:25
  Speaker 1: two hours and twenty minutes or something like that. Took
• 5:32
  Speaker 1: me ages to edit, so I hope this doesn't do
• 5:40
  Speaker 1: the same. I'm quicker at editing than I used to be,
• 5:49
  Speaker 1: but still i'd rather not do editing as much as possible. Now,
• 6:03
  Speaker 1: I don't know. I don't think I've said it, so
• 6:07
  Speaker 1: please I need liston when you can safely close your eyes. Yeah,
• 6:25
  Speaker 1: Finny is still sitting up. He's being quiet, and he's
• 6:32
  Speaker 1: sitting still. Maybe he's meditating, just thinking through, you know,
• 6:42
  Speaker 1: life's decisions. How maybe you would have done things different
• 6:49
  Speaker 1: if he had these three years over again. Bless him.
• 6:56
  Speaker 1: Saw a doc to day in the park. It's a
• 7:00
  Speaker 1: similar kind of doctor. Him fifteen years old, and he's
• 7:08
  Speaker 1: an old man now, and I just start to think,
• 7:15
  Speaker 1: fifteen years that's another twelve years of Vinny. How old
• 7:23
  Speaker 1: will I be in twelve years time? I realized that
• 7:30
  Speaker 1: I'll be.
• 7:33
  Speaker 2: Nearly sixty seven years old in twelve years. Nearly sixty seven.
• 7:44
  Speaker 2: I mean, wow, sixty seven, so nearly fifty five.
• 7:55
  Speaker 1: Now we're both going to be getting old at the
• 8:06
  Speaker 1: same time. We'll both be walking around the park, probably
• 8:16
  Speaker 1: using walking sticks or something, or maybe we take turns
• 8:21
  Speaker 1: pushing each other around in wheelchairs. I don't know. I
• 8:32
  Speaker 1: don't know if they make wheelchairs in his size. I
• 8:36
  Speaker 1: do see people pushing their little docks around in little prams. Sometimes.
• 8:49
  Speaker 1: Finny loves prams. He really does. I should we just
• 9:00
  Speaker 1: left him in the other room because he's been so fidgety.
• 9:11
  Speaker 1: Then he calmed down, calm down, bliss. The thing is,
• 9:22
  Speaker 1: I did a little test run on this, you know,
• 9:26
  Speaker 1: laid down, recorded a couple of minutes, just to see
• 9:33
  Speaker 1: if the record didn't worked and all that. You know.
• 9:39
  Speaker 1: At that point, Vinnie was at the bottom of the
• 9:41
  Speaker 1: bed comfortably getting ready to go to sleep, and then
• 9:48
  Speaker 1: I sat up to just listen to the recording to
• 9:54
  Speaker 1: make sure they recorded properly. And then he started barking.
• 10:07
  Speaker 1: But I didn't want to just I needed to test
• 10:16
  Speaker 1: it first before spending the next half an hour, hour
• 10:25
  Speaker 1: or whatever talking into the microphone and for there not
• 10:32
  Speaker 1: to be any sound. I wish you'd just lay down.
• 10:44
  Speaker 1: Maybe he will in a minute. I guess the more
• 10:51
  Speaker 1: often I do these lying in bed recordings, the more
• 11:03
  Speaker 1: relaxed he will be, and it just gets used to it.
• 11:13
  Speaker 1: But at the moment he's shaking the whole bed with
• 11:16
  Speaker 1: his fidgetiness. I'm lying on the right side. I dearly.
• 11:31
  Speaker 1: I would be in each side of the bed, which
• 11:36
  Speaker 1: is closer to the microphone, but that's his side, and
• 11:40
  Speaker 1: that's his pillow. So I had to stretch the microphone
• 11:46
  Speaker 1: all the way over. Realistically, it probably worked better if
• 11:56
  Speaker 1: I moved closer to that side of the bed, and
• 12:01
  Speaker 1: then then he can be the other side. But this
• 12:06
  Speaker 1: is my side. I don't want him on my side,
• 12:09
  Speaker 1: and he doesn't. He doesn't want me on his side.
• 12:14
  Speaker 1: We have raws, we have boundaries. He's got his side
• 12:19
  Speaker 1: of the bed. I've got my side of the bed,
• 12:23
  Speaker 1: and we definitely do not mess with each other's pillows.
• 12:28
  Speaker 1: He's got his pillow which he sometimes sleeps on and
• 12:33
  Speaker 1: licks for some reason and scratches, and I've got my pillow.
• 12:49
  Speaker 1: And there's an invisible line saying that there is the
• 12:58
  Speaker 1: occasional when I walk into the room and he's across
• 13:02
  Speaker 1: that line. I saw him sitting on my pillow once
• 13:10
  Speaker 1: we fell out, Yeah we did. It fell out for
• 13:14
  Speaker 1: a few hours over that he does not sit on
• 13:20
  Speaker 1: I mean, come on, where my face goes, where my
• 13:24
  Speaker 1: my head goes, and the one I'm sitting on my pillows.
• 13:31
  Speaker 1: I said that to him and he said, well, I
• 13:33
  Speaker 1: don't want my bomb being anyway where your face is
• 13:35
  Speaker 1: been what is very rude. I can hear some background
• 13:54
  Speaker 1: sounds and there's a plane past. I can hear downstairs slightly,
• 14:11
  Speaker 1: and of course I can hear Vinny be in a
• 14:15
  Speaker 1: fidgety bomb. He's so quiet most of the time, really,
• 14:31
  Speaker 1: apart from when he isn't. I imagine he just gets
• 14:42
  Speaker 1: a bit bored, a bit bored just hanging around with me.
• 14:53
  Speaker 1: I don't imagine on the most exciting person to spend
• 14:59
  Speaker 1: time with. That's a little doggie. That's why he loves
• 15:12
  Speaker 1: going out. He's a real human person. He adores people.
• 15:23
  Speaker 1: I don't get it, really, I don't understand. But every
• 15:28
  Speaker 1: single person he sees he wants to go over and
• 15:33
  Speaker 1: say hello, like everybody pretty much. There's the occasional person
• 15:45
  Speaker 1: who he doesn't want to say loo too, but that's rare.
• 15:52
  Speaker 1: There's a bit of sound music coming from downstairs. M
• 16:02
  Speaker 1: But I don't know how much this microphone picks up,
• 16:14
  Speaker 1: or rather I've forgotten because I haven't used it for
• 16:17
  Speaker 1: a long time, and I don't think I've ever used
• 16:24
  Speaker 1: it here in my bed, although technically the microphone isn't
• 16:31
  Speaker 1: in my bed. It's not like it's not underneath to
• 16:36
  Speaker 1: do they because it'd be weird weird or weird weird
• 16:57
  Speaker 1: and do what I like to do. I'd just like
• 17:02
  Speaker 1: to rest. It's not about going to sleep. It's not
• 17:16
  Speaker 1: about falling asleep or becoming more dozier tired. For me,
• 17:31
  Speaker 1: it's just more about enjoying the relaxation and noticing that
• 17:51
  Speaker 1: sense of comfort as my body sinks into the bed.
• 18:05
  Speaker 1: And I really do enjoy having my eyes closed. And
• 18:15
  Speaker 1: when I say that, it's not my hobby, you know,
• 18:22
  Speaker 1: closing my eyes isn't my special interest. I wouldn't try
• 18:29
  Speaker 1: and start a new club online or in my local
• 18:33
  Speaker 1: area for people that love closing their eyes if that'd
• 18:41
  Speaker 1: be weird. But to enjoy it do I suppose in
• 18:55
  Speaker 1: a way it would be quite nice just h we're
• 19:02
  Speaker 1: phones as well, maybe to block out all sound that
• 19:19
  Speaker 1: In a way, I quite like he's.
• 19:24
  Speaker 2: Now lying down. I won't say his name in case
• 19:29
  Speaker 2: he thinks he might look up, thinking what are you
• 19:35
  Speaker 2: talking about? You're talking about me again, rude? So I
• 19:49
  Speaker 2: think I'd be okay, now you just chill out for
• 19:53
  Speaker 2: another half an hour.
• 19:57
  Speaker 1: Or an hour. Yeah, you know, in a way, quite
• 20:08
  Speaker 1: like background sounds okay or rephraser, not all sounds, you know,
• 20:32
  Speaker 1: I'm not I don't really want very loud drilling or music,
• 20:42
  Speaker 1: you know, power tools or bass, but just fade sounds
• 20:51
  Speaker 1: from the distance or in the distance, like that playing
• 20:59
  Speaker 1: Coming part Us. Now. You may not be able to
• 21:05
  Speaker 1: hear it. It's kind of quite peaceful. I might not
• 21:19
  Speaker 1: be saying that if I lived near the airport. I
• 21:34
  Speaker 1: can hear the wind as well. It's been quite windy
• 21:39
  Speaker 1: the last few days. But to day, well, when I
• 21:47
  Speaker 1: went out anyway, it wasn't raining. It was raining pretty
• 21:52
  Speaker 1: much all day yesterday. Just a light rain, but it
• 22:00
  Speaker 1: was heavy enough to think to myself, oh it's raining.
• 22:09
  Speaker 1: It was noticeable, That's what I mean. But today it's
• 22:16
  Speaker 1: a bit windy. But it seemed relatively bright today compared
• 22:26
  Speaker 1: to yesterday, which is nice. It's tune, so I think
• 22:37
  Speaker 1: a nice bright day seemed like something that would be yeah, acceptable,
• 22:49
  Speaker 1: maybe even expected. So I watched the boxing last night
• 23:02
  Speaker 1: and I did talk through the first the first couple
• 23:08
  Speaker 1: of fights, and then the last two. I watched the
• 23:13
  Speaker 1: speaker up because I wanted to. I wanted to watch them.
• 23:20
  Speaker 1: There's another fight on another Big World titled Fight on
• 23:26
  Speaker 1: as we speak, on the Zone. It's in Australia. But
• 23:36
  Speaker 1: because it's on the Zone, I'm just going to watch
• 23:38
  Speaker 1: it on replay. I watch it back later rather than
• 23:44
  Speaker 1: sit through the whole thing waiting for the fight to
• 23:48
  Speaker 1: come on. So I'll watch it. It's probably probably nearly
• 23:54
  Speaker 1: finished now. It started at ten o'clock in the morning
• 24:02
  Speaker 1: UK time. How about this for Irony downstairs and started
• 24:10
  Speaker 1: drilling just as I said, it doesn't matter. I don't
• 24:17
  Speaker 1: care about background sounds. Start drilling. Oh well, see, I
• 24:31
  Speaker 1: don't know how much that sound is picked up from
• 24:39
  Speaker 1: this microphone. I don't know. The problem is when there's drilling,
• 24:50
  Speaker 1: that makes Vinnie bark, so it just makes more noise.
• 25:00
  Speaker 1: Oh well, I'll just continue talking.
• 25:18
  Speaker 2: Yeah, just continue, We'll see how it goes.
• 25:26
  Speaker 1: She'll be fine. It feels quite nice just to rest
• 25:38
  Speaker 1: my head. There's not a lot going on inside my mind,
• 25:47
  Speaker 1: I mean generally, but you know, right now, I don't
• 26:00
  Speaker 1: really know what I'm going to say next. In some ways,
• 26:09
  Speaker 1: I kind of I don't have anything to say. I'm
• 26:17
  Speaker 1: just enjoying lying here, just enjoying feeding, have my body
• 26:34
  Speaker 1: being supported, knowing that I don't have to do anything
• 26:48
  Speaker 1: or think about anything, and my breathing is cut deeper naturally.
• 27:13
  Speaker 1: That tends to happen as I relax. It's almost like
• 27:27
  Speaker 1: my lungs open up, my muscles fell loose.
• 27:59
  Speaker 3: Mm hm.
• 28:02
  Speaker 1: My eyes feel very relaxed. My stomach feels loose. My
• 28:57
  Speaker 1: mouth feels like it's just I'm winding. I'm focusing my
• 29:17
  Speaker 1: back on the back of my neck. I'm not trying
• 29:30
  Speaker 1: to cause the back of my neck to relax deeply.
• 29:39
  Speaker 1: It's just is relaxing. As that feeling spreads down my back.
• 29:59
  Speaker 1: Mm hm, it feels nice. That's my back of her lexes.
• 30:08
  Speaker 1: Let's go all the way down, all the way down.
• 30:30
  Speaker 1: My lower back feels so comfortable. In fact, my whole
• 30:47
  Speaker 1: body feels loose. I'm noticing my minds beginning to wander
• 31:15
  Speaker 1: a bit. I don't normally really focus so much on
• 31:40
  Speaker 1: my body when I'm in bed. It definitely increases my comfort.
• 32:13
  Speaker 1: I can feel my forehead. It's almost love. My forehead
• 32:23
  Speaker 1: and my eyes connected, as if my eyes are simping
• 32:37
  Speaker 1: relaxing signals to my forehead like come and join me,
• 32:47
  Speaker 1: feel peacefully and calm, join me.
• 32:59
  Speaker 3: Ye.
• 33:00
  Speaker 1: Air feels cool and fresh, and my lungs and on
• 33:08
  Speaker 1: my skin, I'm glad to see my shoulders now relaxing more,
• 33:49
  Speaker 1: and my arms all the way down to my wrists,
• 34:00
  Speaker 1: feeling heavy and comfortable, my hands back in my hands,
• 34:21
  Speaker 1: my palms and my fingers, almost as if my hands
• 34:38
  Speaker 1: are sensing a signal of pleasure into my brain and
• 34:42
  Speaker 1: into my head. There's a nice feeling in my head,
• 34:56
  Speaker 1: almost like it's in the crowd of my head. I
• 35:02
  Speaker 1: was one of my friends liked to call it my
• 35:04
  Speaker 1: board patch.
• 35:06
  Speaker 4: Thanks.
• 35:24
  Speaker 3: I know.
• 35:25
  Speaker 1: My neighbor's daughter said to me, why don't you just
• 35:30
  Speaker 1: get to mark a pen and just color it in.
• 35:38
  Speaker 4: Rude.
• 36:04
  Speaker 1: It feels as if the remaining tensions they are starting
• 36:11
  Speaker 1: to just drip out of my temples, from my braid,
• 36:19
  Speaker 1: from my skull, almost like sweat. Wait a minute, is sweat?
• 36:31
  Speaker 1: I'm joking. It's not as well. Need to wash me
• 36:44
  Speaker 1: balls later. H to say stuff like that. Sorry, it
• 36:53
  Speaker 1: just tickles me. I'm just too cattle shoes a flannel
• 37:05
  Speaker 1: instead of feathers, and it wouldn't tickle so much. Me Me, me, me,
• 37:58
  Speaker 1: just focusing on the left X, my fat the soufay relaxed.
• 39:11
  Speaker 1: I just seeing them my ears. I feeling very calm.
• 39:46
  Speaker 1: My mind is peaceful. The praise feels lighter and stuffed
• 40:52
  Speaker 1: my head.
• 41:03
  Speaker 4: That may be.
• 41:06
  Speaker 1: Due to the stress release soon for your body from
• 41:19
  Speaker 1: your mind, that allow yourself to drift peacefully, slowly relaxed,
• 41:59
  Speaker 1: continue and to enjoy feel so peaceful, sous and so
• 42:31
  Speaker 1: free relax and the more deep and meaningful way. Maybe
• 43:09
  Speaker 1: in a way that can not just allow you to
• 43:15
  Speaker 1: feel calmer now and throughout the time we've spend together here,
• 43:28
  Speaker 1: not just relaxed at the end of the recording when
• 43:33
  Speaker 1: it's finished and you can enjoy that sense of comfort
• 43:40
  Speaker 1: and peace, but also I think it would be nice
• 43:55
  Speaker 1: to have those feelings of relaxation continue for longer after
• 44:15
  Speaker 1: the recording has ended, so that you can still benefit
• 44:29
  Speaker 1: from listening to my voice maybe in a few hours time,
• 44:38
  Speaker 1: perhaps tomorrow, and then by listening regularly, especially if you
• 44:51
  Speaker 1: find like some people do and myself as well. I
• 44:56
  Speaker 1: sometimes I find one particular recording that really resonates with me,
• 45:07
  Speaker 1: and I just listened to it over and over again
• 45:12
  Speaker 1: every morning, every evening. There was this recording from We're
• 45:25
  Speaker 1: going back to about nineteen ninety nine. It was it
• 45:30
  Speaker 1: wasn't hypnosis, but it was a guided visualizations. It kind
• 45:35
  Speaker 1: of was hypnosis.
• 45:36
  Speaker 4: Really, and.
• 45:41
  Speaker 1: I managed to find it again and it still has
• 45:44
  Speaker 1: the same effect on me, and part of it was
• 45:53
  Speaker 1: the person's voice relaxed me. She just felt so peaceful,
• 46:06
  Speaker 1: and I'd look forward to listening to her in the
• 46:13
  Speaker 1: morning and in the evening. And I knew before even
• 46:25
  Speaker 1: pressing the play button that since I've done that, pressed
• 46:33
  Speaker 1: the play button. This is in the days of CD players,
• 46:45
  Speaker 1: pressed the play button. In fact, it might have even
• 46:51
  Speaker 1: been a tape recorder. I'd lie down on the bed
• 46:55
  Speaker 1: and then even without necessarily listening to her words because
• 47:14
  Speaker 1: I had to memorized. Really, it was as if my
• 47:21
  Speaker 1: body knew exactly what to do, and the muscles just
• 47:37
  Speaker 1: almost went into automatic relaxation, and I remember my mind
• 47:57
  Speaker 1: would slow down.
• 48:04
  Speaker 3: Now.
• 48:06
  Speaker 1: Now, I was listening to this recording in the early
• 48:13
  Speaker 1: days of learning hypnosis, and long before I ever made
• 48:21
  Speaker 1: any videos or audio recordings myself, because I didn't start
• 48:29
  Speaker 1: doing that till two thousand and six, I knew, I
• 48:43
  Speaker 1: knew how helpful I found being able to just let go,
• 48:59
  Speaker 1: to have that trust in the person that I'm listening to,
• 49:12
  Speaker 1: knowing that it's going to be just as relaxing, if
• 49:20
  Speaker 1: not more so. Each time you hear my voice, you
• 49:30
  Speaker 1: may feel the same. Some people have been listening to
• 49:42
  Speaker 1: me for over a decade. Maybe not solidly, obviously, not
• 49:55
  Speaker 1: twenty four hours a day. Maybe people come back. Some
• 50:04
  Speaker 1: people maybe listen every day. That's something that I do
• 50:21
  Speaker 1: which you may not realize by listening, is when I
• 50:35
  Speaker 1: record these recordings. Now, for example, I also am affected
• 50:52
  Speaker 1: by the words that I say. So if I set
• 51:05
  Speaker 1: you focus on your feet, notice your feet relaxing, I
• 51:16
  Speaker 1: will be focusing on my feet. I will be noticing
• 51:27
  Speaker 1: my feet relaxing. If I said, focus on your hands,
• 51:44
  Speaker 1: and maybe notice the difference between each hand. Perhaps notice
• 51:54
  Speaker 1: the air in the room, the temperature the room. On
• 52:02
  Speaker 1: the backs of your hands. You may start to notice
• 52:14
  Speaker 1: what almost feels like a very light breeze, even though
• 52:21
  Speaker 1: there may not be any type of breeze at all
• 52:27
  Speaker 1: where you are right now. And as you become aware
• 52:40
  Speaker 1: of your hands, I'm also aware of how relaxed my
• 52:54
  Speaker 1: hands our feeling now and when it comes to potentially
• 53:20
  Speaker 1: drifting off to sleep, which may be the reason you're listening,
• 53:32
  Speaker 1: I also feel drousy when I make these recordings. I
• 53:46
  Speaker 1: also notice my mind drifting. In fact, at times I've
• 54:05
  Speaker 1: actually fallen asleep without even noticing, and then I carry
• 54:19
  Speaker 1: on talking, and it's only where I listen back to
• 54:31
  Speaker 1: do the editing. I hear snoring, and I think, I
• 54:40
  Speaker 1: don't remember snoring. I remember talking. Snoring was a pick
• 54:51
  Speaker 1: turned up. That's why I sound like when I snore,
• 55:03
  Speaker 1: I can read into whole experience. I don't know how
• 55:17
  Speaker 1: you feel, how relaxed you feel in your feet, how
• 55:30
  Speaker 1: relaxed you feel in your hands. I have noticed more
• 55:55
  Speaker 1: and more with the more relaxed, deeper level of comfort
• 56:14
  Speaker 1: you feel, the easier your breathing becomes. It's almost like
• 56:32
  Speaker 1: that additional muscle relaxation. So this allows you to breathe
• 56:50
  Speaker 1: easier without necessarily focusing on your breath. However, being able
• 57:16
  Speaker 1: to notice the ease.
• 57:35
  Speaker 5: In which.
• 57:43
  Speaker 1: You breathe so naturally breathe very, very easily and smoothly.
• 58:34
  Speaker 1: Whenever I imagine my breathing improving. When I've got my
• 58:52
  Speaker 1: eyes closed, attend to visualize beautiful field with trees and
• 59:12
  Speaker 1: flowers producing all that life giving oxygen. It feels nice too.
• 59:54
  Speaker 1: If nothing else, just take in some time away from everything,
• 1:00:24
  Speaker 1: enjoying that feeling of pace serenity with a joyful heart.
• 1:01:22
  Speaker 1: Time seems to just drip by so very slowly. Relaxed,
• 1:01:53
  Speaker 1: so deeply peaceful, completely unattached to any thoughts whatsoever in
• 1:02:33
  Speaker 1: this moment, completely free. You'd like to say that your
• 1:03:27
  Speaker 1: mind slowed down. Slowed down because nothing really requires your attention.
• 1:04:32
  Speaker 1: You can enjoy the physical sensations of allowing the stress
• 1:04:46
  Speaker 1: to drip out of your body, dripping out of every
• 1:05:02
  Speaker 1: but of your body, being released from your brain, your
• 1:05:34
  Speaker 1: mind slowly, but say, the muscles in your legs, remacs.
• 1:06:30
  Speaker 3: Ls, re.
• 1:06:42
  Speaker 1: Se very deep, relax mhm so deeply. And the feelings,
• 1:07:23
  Speaker 1: the pleasant feelings in your arms and shoulders, deepening each
• 1:07:48
  Speaker 1: part of your body further and deeper and deep, not
• 1:08:26
  Speaker 1: to say, the feedings in the back of your neck,
• 1:08:55
  Speaker 1: the feedings.
• 1:08:56
  Speaker 6: In your wrists, muscles.
• 1:09:33
  Speaker 1: In front of your body. Pace deep sense of peace
• 1:10:34
  Speaker 1: spreads through.
• 1:10:36
  Speaker 5: A very cool.
• 1:11:08
  Speaker 1: Even when you focus on your mind, your mind becomes
• 1:11:35
  Speaker 1: be's slower, deeper, relax fairy slater stomach taste for many stuff.
• 1:13:43
  Speaker 1: Letice lets sound relaxed. You now feel in the hole
• 1:14:12
  Speaker 1: of your back.
• 1:14:38
  Speaker 3: In a spy.
• 1:14:43
  Speaker 1: From your brain all right down the middle of your back,
• 1:14:51
  Speaker 1: sending and receiving millions of messages every day dea comfort
• 1:15:15
  Speaker 1: increase deeply relaxed ms, legs, spreading those signals down your
• 1:16:32
  Speaker 1: spinal cord into they parts of your body, your shins
• 1:16:56
  Speaker 1: and your canfences, outbursts, fields of peace and tranquility spreading
• 1:17:53
  Speaker 1: through your body. It's of your toes, to your eyes,
• 1:18:10
  Speaker 1: your fingers. Wait, you'll know that letting go read letting
• 1:19:01
  Speaker 1: peace to drift him mind just wondering away, happy to
• 1:19:43
  Speaker 1: let go, let go completely, let go, so drink Old
• 1:20:48
  Speaker 1: Boddy Joy of sensory joy space, this space, pace and safety,
• 1:23:50
  Speaker 1: surf very.
• 1:24:31
  Speaker 3: U.
• 1:25:30
  Speaker 1: Letting go, maybe reconst focus on different parts of your body,
• 1:26:01
  Speaker 1: just to notice a foiad your eyes joy, so Louise,
• 1:27:30
  Speaker 1: noticing a sense of complete freedom, absolute freedom, peace, energy,
• 1:29:39
  Speaker 1: pace to breeze so much e yes, my notes of
• 1:30:56
  Speaker 1: natist your mind drifting pace deeply in the direction dito
• 1:32:14
  Speaker 1: blissful pace, bliss for pace direct two days shirk let's
• 1:34:23
  Speaker 1: it go py mind box span the film's most visible
• 1:36:20
  Speaker 1: a very fact and paceful pace like And you could
• 1:37:41
  Speaker 1: start to notice that you are feeling more relaxed, even
• 1:37:51
  Speaker 1: though I've not purposely focused your mind upon that sense
• 1:38:03
  Speaker 1: of physical comfort that is growing within you throughout your body,
• 1:38:12
  Speaker 1: and your mind starts to slow down, and that could
• 1:38:21
  Speaker 1: be almost in recognition of I guess my speech not
• 1:38:30
  Speaker 1: being particularly fast. Things generally feel calmer. Just by listening
• 1:38:49
  Speaker 1: to my voice, you give yourself an opportunity to take
• 1:38:58
  Speaker 1: a break from the day, take a break from your life,
• 1:39:06
  Speaker 1: as it is, to give yourself a rest, giving yourself
• 1:39:15
  Speaker 1: permission to take some time off and to allow your
• 1:39:22
  Speaker 1: body to relax and allow your mind to slow down,
• 1:39:32
  Speaker 1: which in turn releases the tension and the stresses that
• 1:39:40
  Speaker 1: you had in your body. It's almost as if the
• 1:39:50
  Speaker 1: parts of your body just open up, allowing the negativity
• 1:39:55
  Speaker 1: out and at the same time replacing that negativity with
• 1:40:08
  Speaker 1: positive healing energy, which then fills your body up and
• 1:40:18
  Speaker 1: your mind to also starts to appreciate those feelings of
• 1:40:31
  Speaker 1: increasing confidence and an almost uplifting feeling, positive healing energy
• 1:40:51
  Speaker 1: that spreads through your body like a wave of comfort.
• 1:41:06
  Speaker 1: And all this comes from just allow yourself a few minutes,
• 1:41:18
  Speaker 1: maybe half an hour, however long you want it to be.
• 1:41:23
  Speaker 1: Just rest, allow your mind and your body to almost
• 1:41:38
  Speaker 1: preset itself to the settings of comfort and relaxation, calmness
• 1:41:58
  Speaker 1: which allows or room for feelings of pleasure and happiness
• 1:42:12
  Speaker 1: to move around your body and into your mind, almost
• 1:42:21
  Speaker 1: as if your mind and your body are sinking together,
• 1:42:30
  Speaker 1: almost mirroring each other, with that growing positivity and calmness.
• 1:42:45
  Speaker 1: And it feels nice, really does feel nice to know
• 1:42:53
  Speaker 1: that you are the one that has allowed yourself to
• 1:43:02
  Speaker 1: feel more comfort and to experience more of this deep
• 1:43:16
  Speaker 1: relaxation spreading throughout your body. And as I focus on
• 1:43:32
  Speaker 1: each part of your body, you can notice that that
• 1:43:39
  Speaker 1: part becomes even more relaxed just by focusing on it
• 1:43:55
  Speaker 1: becomes even more can't arm and comfortable just by focusing
• 1:44:09
  Speaker 1: And as I move down your body, starting and your head,
• 1:44:17
  Speaker 1: the parts that you have already focused on or can
• 1:44:22
  Speaker 1: continue to relax deeply those parts that have not yet
• 1:44:31
  Speaker 1: focused on, or just automatically release any remain intention in
• 1:44:44
  Speaker 1: anticipation of even more comfort about to come. Now the
• 1:44:59
  Speaker 1: start by focusing on your forehead, just being aware of
• 1:45:06
  Speaker 1: the feelings of your forehead, any background sounds like mister
• 1:45:17
  Speaker 1: Herbert the pigeon, can just allow you to feel you're
• 1:45:22
  Speaker 1: more relaxed. Just means you're in the moment. This isn't
• 1:45:33
  Speaker 1: this isn't a sterile environment. This is the world. I
• 1:45:41
  Speaker 1: live in the countryside, so there's lots of nature sounds around.
• 1:45:54
  Speaker 1: As you focus on your forehead, just notice how it
• 1:45:59
  Speaker 1: becomes one was even more relaxed as you focus only
• 1:46:09
  Speaker 1: on my voice and that part of your body. Moving
• 1:46:18
  Speaker 1: down to your eyes, focusing on your eyes, noticing how
• 1:46:31
  Speaker 1: your eyelids feel so heavy, he has so light at
• 1:46:38
  Speaker 1: the same time, and all the muscles around your eyes
• 1:46:45
  Speaker 1: relaxing completely. Moving your focus down to your mouth, your lips,
• 1:47:00
  Speaker 1: your tongue, your teeth. You comes behore of your mouth, relaxing,
• 1:47:13
  Speaker 1: calm the least if you focus now on your jawl
• 1:47:27
  Speaker 1: just a part of your jaw, near your mouth, your chin,
• 1:47:33
  Speaker 1: but all the way up the size of your face,
• 1:47:37
  Speaker 1: to your ears, the hole of your jaw, heeding more relaxed,
• 1:47:55
  Speaker 1: a calm, focusing on your leck, the front of your
• 1:48:13
  Speaker 1: neck and your throat, legs in loose and calm, the
• 1:48:26
  Speaker 1: sides of your neck, the right and left side of
• 1:48:31
  Speaker 1: your leg, your legs stan lace and calm. Now the
• 1:48:50
  Speaker 1: back of your leck. Focusing on the back of your leg,
• 1:49:03
  Speaker 1: letting go with any tension that may have been there before,
• 1:49:10
  Speaker 1: and enjoying that sense of increasing comfort and release.
• 1:49:24
  Speaker 7: I think you can experience in the back of your neck,
• 1:49:34
  Speaker 7: moving down your.
• 1:49:36
  Speaker 1: Back, moving either side of your spine right from the
• 1:49:44
  Speaker 1: top of your back all the way down to the
• 1:49:49
  Speaker 1: bottom of your back. Down it's your lower back, and
• 1:50:06
  Speaker 1: as you move up and down your spine, you can
• 1:50:14
  Speaker 1: feel the muscles either side of your spine relaxing even more.
• 1:50:29
  Speaker 1: And as those muscles relax, that sense of comfort starts
• 1:50:36
  Speaker 1: to spread outwards from your spine into both sides of
• 1:50:47
  Speaker 1: your back, the top of your back, the middle when
• 1:50:54
  Speaker 1: your lower back, and as you're scared gently and slowly
• 1:51:04
  Speaker 1: up and down your back, the muscles on the top
• 1:51:10
  Speaker 1: of your back relegs and become a looser. The muscles
• 1:51:20
  Speaker 1: in the middle of your back also seemed to just
• 1:51:26
  Speaker 1: almost divide from each other, separating and almost melting, and
• 1:51:41
  Speaker 1: in your lower back seems to be an extra special
• 1:51:48
  Speaker 1: feeling of comfort. The spread into your hips, sit down
• 1:52:03
  Speaker 1: your lower back, into your hips, into the area where
• 1:52:12
  Speaker 1: your cosicks are, and into your buttocks. These muscles that
• 1:52:22
  Speaker 1: spread bring your lower back into your hip area, start
• 1:52:34
  Speaker 1: to melt, start to reading, let go, then you'll know
• 1:52:50
  Speaker 1: where about focus on your shoulders, back your spine. Okay
• 1:53:02
  Speaker 1: until I go tenue to relax, so coy as you
• 1:53:21
  Speaker 1: focus on your shoulders, you may notice they're already feeling
• 1:53:32
  Speaker 1: ready this, They're already.
• 1:53:49
  Speaker 3: Come.
• 1:53:56
  Speaker 1: I feeling those muscles then move from your neck into
• 1:54:09
  Speaker 1: your shoulders. Feels so soft and gentle, so smer and calm.
• 1:54:46
  Speaker 1: The feeling your shoulders seems to spread deep into your shoulder,
• 1:55:02
  Speaker 1: a sense of relaxation, not just traveling deeply into your muscles,
• 1:55:15
  Speaker 1: also relaxing the butterness and moving all the way to
• 1:55:28
  Speaker 1: underneath your arms, relaxing the whole area between the tops
• 1:55:37
  Speaker 1: of your shoulders and underneath your arms. Heathn just so
• 1:55:53
  Speaker 1: relaxed and comfortable oldest which sense that's deep message into
• 1:56:18
  Speaker 1: your arms. You may feel almost as if your arms
• 1:56:31
  Speaker 1: an not even that because the sun relaxed so deeply relaxed.
• 1:56:50
  Speaker 3: So s.
• 1:57:10
  Speaker 1: S that feels spread in a way down your arms
• 1:57:35
  Speaker 1: to ours including you always circumfut spreads away into rests
• 1:58:08
  Speaker 1: for sadrists so heavy yet the same time sunlight and gentle.
• 1:59:03
  Speaker 1: Like said, now you ad a peace, annoy a sense of.
• 2:00:09
  Speaker 3: Pace.
• 2:00:21
  Speaker 1: Just seems to feel so familiar with your hands relax
• 2:00:37
  Speaker 1: deeply else it's thinkps teach your bodys sis chicks fought
• 2:04:57
  Speaker 1: eas sished spots faith, then you faint, s pace on.
• 2:07:52
  Speaker 8: Sece sac pack b same.
• 2:09:07
  Speaker 1: Pace for.
• 2:09:12
  Speaker 5: S come on, l.
• 2:09:22
  Speaker 1: Dem relaxation, the sprint, the chest, the story, let's take
• 2:09:43
  Speaker 1: go everything. Start counting down now from twenty down to one.
• 2:10:11
  Speaker 1: You can imagine in a way it's like just walking
• 2:10:15
  Speaker 1: down some steps and each step or twenty steps, and
• 2:10:21
  Speaker 1: each step represents a level of comfort. Each step represents
• 2:10:34
  Speaker 1: a deepening of that comfort and the furthes you walk
• 2:10:46
  Speaker 1: down those steps that deeper legs. Do you feel so
• 2:11:00
  Speaker 1: ten number twenty, twenty, nineteen, eight, seven, ten sixty fifte
• 2:15:32
  Speaker 1: s foohhhh f twoh no eight.
• 2:23:04
  Speaker 9: US say.
• 2:24:35
  Speaker 10: Si five.
• 2:26:06
  Speaker 9: Concluding the US lady usus DA.
• 2:31:43
  Speaker 1: As you focus on your eyes a countdown from taking
• 2:31:57
  Speaker 1: down to one, focusing just on your eyes, your eyelids,
• 2:32:13
  Speaker 1: the muscles around your eyes, your eye walls themselves, the
• 2:32:22
  Speaker 1: whole area that makes up your eye. As we count
• 2:32:39
  Speaker 1: down ten down to one, wants to focus in on
• 2:32:47
  Speaker 1: your eyes. Your become twice is related with each number
• 2:33:04
  Speaker 1: counting down that you may find the way you want
• 2:33:16
  Speaker 1: to do is just drift off to sleep. And if
• 2:33:25
  Speaker 1: that's what you want, then just allow yourself to do that. Now,
• 2:33:42
  Speaker 1: focusing on your eyes and to begin counting down from
• 2:33:50
  Speaker 1: ten down to one right now, nine eighthhhhhh f shhhhhhh
• 2:40:28
  Speaker 1: three one. So count down ten to one, ten nine eight, seven, six,
• 2:43:33
  Speaker 1: five four three two one. And maybe that was a
• 2:43:54
  Speaker 1: bit too quick in order to relax. Maybe it's a
• 2:43:58
  Speaker 1: bit too fast for you to notice the calming of
• 2:44:04
  Speaker 1: your body, maybe even a little bit of pressure there,
• 2:44:11
  Speaker 1: Like you're counted down from ten to one. Would you
• 2:44:15
  Speaker 1: expect me to do man, expect me to just go
• 2:44:18
  Speaker 1: floppy just because you're counting down. If you try again,
• 2:44:29
  Speaker 1: but this time, I'll go a bit slower this time
• 2:44:35
  Speaker 1: that you focus on the whole of your body before
• 2:44:40
  Speaker 1: we focus on your legs. Just notice how your body
• 2:44:47
  Speaker 1: does start to feel more relaxed every number that I
• 2:45:03
  Speaker 1: count down ten nine, eight, seven, six, five four three one,
• 2:46:47
  Speaker 1: I just notice how how you feel, generally, how your
• 2:46:53
  Speaker 1: body feels. It's not necessarily even about counting down from
• 2:47:08
  Speaker 1: ten to one. It's that space that you.
• 2:47:14
  Speaker 3: Have, that.
• 2:47:18
  Speaker 1: Space between being active physically or mentally, just sitting or
• 2:47:40
  Speaker 1: lying down, just being there, not doing anything, not saying anything,
• 2:47:46
  Speaker 1: or needing to think about anything. So it opens up
• 2:47:52
  Speaker 1: a space, you know, a bit of a space, a gap,
• 2:48:03
  Speaker 1: and the more I came down from ten to one,
• 2:48:08
  Speaker 1: the bigger that gap becomes. So there's that gap of calmness,
• 2:48:17
  Speaker 1: of comfort, relaxation. It's a nice feeling, and it moves
• 2:48:35
  Speaker 1: those stresses or discomforts physically or emotionally moves away. Allows you.
• 2:48:55
  Speaker 3: To just.
• 2:48:58
  Speaker 1: Slow down.
• 2:49:03
  Speaker 11: Someone can count the game from ten down to one
• 2:49:06
  Speaker 11: and notice that gap widening, the gap, and is it widens.
• 2:49:16
  Speaker 1: It's almost like that the stress and attention falls into
• 2:49:22
  Speaker 1: the gap, gives you that distance, that space.
• 2:49:42
  Speaker 12: Now ten.
• 2:49:52
  Speaker 1: Nine, eight, seven, six, five four three. Then how did
• 2:51:49
  Speaker 1: your body feel? Can you notice that? Do you feeling calm?
• 2:52:20
  Speaker 1: You feel relaxed? Now, focus on your legs, just your legs.
• 2:53:07
  Speaker 1: You're just gonna start with focusing on your thighs. Of course,
• 2:53:27
  Speaker 1: it's not the most exciting thing to be doing, because
• 2:53:35
  Speaker 1: I'm sure, like most of your body is not a
• 2:53:38
  Speaker 1: lot going on right now. Just focusing on the whole
• 2:53:51
  Speaker 1: of your fires, the tops of your thighs, the sides
• 2:53:57
  Speaker 1: of your fires, the bottoms of your thighs, your outer thighs,
• 2:54:04
  Speaker 1: and your inner thighs. Basically the whole of your thigh
• 2:54:09
  Speaker 1: that leads into your hip and it goes down to
• 2:54:18
  Speaker 1: your knee joints. Now, this is a big area, it's
• 2:54:32
  Speaker 1: a very heavy area. It's very strong, probably the strongest
• 2:54:39
  Speaker 1: muscles in your body or in your thighs. But I
• 2:54:52
  Speaker 1: don't think we perhaps will give enough attention to our thighs.
• 2:55:06
  Speaker 1: Perhaps we don't and acknowledge how important our thighs are
• 2:55:17
  Speaker 1: to our lives, how much they actually do for us
• 2:55:38
  Speaker 1: all through our lives. And it may seem sound really weird,
• 2:55:49
  Speaker 1: but I think that all of our body parts, especially
• 2:55:57
  Speaker 1: our thighs, needs TLC, a bit of love shown, a
• 2:56:06
  Speaker 1: bit of acknowledgement, thank you, gratitude for what an thighs
• 2:56:25
  Speaker 1: do for us. And I know this may sound a
• 2:56:34
  Speaker 1: bit strange. Maybe you think, why am I short? How
• 2:56:40
  Speaker 1: should be out in the garden hugging a tree or something.
• 2:56:49
  Speaker 1: It's hard to see I can phone up on a
• 2:56:51
  Speaker 1: tree when I'm doing this, sadoors owise I wouldn't be
• 2:56:55
  Speaker 1: outside working a tree. I can't see the television for
• 2:56:59
  Speaker 1: the tree be moved down to your knees gain such
• 2:57:10
  Speaker 1: an important part, And I think we don't necessarily I'll
• 2:57:20
  Speaker 1: speak for myself, I don't necessarily appreciate all that one
• 2:57:28
  Speaker 1: needs to do for me until I have a problem
• 2:57:33
  Speaker 1: with my need. Occasionally, if I were, maybe i'll bash it.
• 2:57:39
  Speaker 1: It's aching for some reason. It's then that I realize
• 2:57:46
  Speaker 1: how much it does. You know, the benefit of being
• 2:57:50
  Speaker 1: able to use my legs without any kind of physical
• 2:57:58
  Speaker 1: discomfort is a beautiful thing that's possibly not appreciated tool
• 2:58:07
  Speaker 1: it's temporarily removed. You know that's comfort. But as you
• 2:58:17
  Speaker 1: focus on your knees, regardless of how your knees feel,
• 2:58:25
  Speaker 1: you can have that sense of gratitude and love to
• 2:58:31
  Speaker 1: your needs and all that.
• 2:58:33
  Speaker 13: They do for you.
• 2:58:44
  Speaker 1: You can still have that attention on your thighs. Maybe
• 2:58:48
  Speaker 1: notice how your thighs feel, Maybe notice that they are
• 2:58:57
  Speaker 1: relaxing more deeply as you focus now on the bottoms
• 2:59:14
  Speaker 1: of your legs, your shins, and your calf muscles, the
• 2:59:18
  Speaker 1: bones between your knees and your feet incorporates, and the
• 2:59:26
  Speaker 1: course your ankles.
• 2:59:30
  Speaker 3: So important.
• 2:59:36
  Speaker 1: Anyone has had, even like the slightest sprain of an
• 2:59:41
  Speaker 1: ankle knows how how much we take our ankles for granted.
• 2:59:55
  Speaker 1: And it's kind of strange in a way when you
• 2:59:57
  Speaker 1: think that, you know, logically, our wrists are a lot
• 3:00:03
  Speaker 1: thinner than the rest of our arms, which is okay,
• 3:00:08
  Speaker 1: don't you can't see any problem with that because we're
• 3:00:12
  Speaker 1: just picking stuff up by our ankles so much thinner
• 3:00:20
  Speaker 1: than the rest of our legs, and from a physics
• 3:00:28
  Speaker 1: perspective or logical even it doesn't really make sense that
• 3:00:34
  Speaker 1: all this weight would ultimately be resting on your ankles
• 3:00:43
  Speaker 1: then lead to your feet, that thin area, thin bone. Yeah,
• 3:00:56
  Speaker 1: it does so much great work. Supports us, supports our
• 3:01:02
  Speaker 1: body for a lifetime, helps us to balance, It helps
• 3:01:14
  Speaker 1: you to get her around, to be mobile. And there's
• 3:01:27
  Speaker 1: the calf muscles. Of course, when I was younger, I
• 3:01:35
  Speaker 1: couldn't see the pointing calf muscles. Didn't seem to do anything. Okay,
• 3:01:42
  Speaker 1: if I walked around tiptoes, then my calf muscles get
• 3:01:45
  Speaker 1: some work. But of course that's not true. The calf
• 3:01:49
  Speaker 1: muscles are being used whenever we use our legs. Then
• 3:01:59
  Speaker 1: your ship there to protect you'll lower legs shaped in
• 3:02:12
  Speaker 1: a way almost as a protector for the bone, leading
• 3:02:25
  Speaker 1: of course to your ankles and your feet. We're not
• 3:02:36
  Speaker 1: going to focus on your feet. We're just going to
• 3:02:38
  Speaker 1: focus on the legs. And I realize, and now that
• 3:02:44
  Speaker 1: I've mentioned your feet, you'll probably focus on them anyway,
• 3:02:49
  Speaker 1: So maybe I should focus on your feet.
• 3:02:51
  Speaker 5: A little bit.
• 3:02:56
  Speaker 1: You can have them in your awareness the same as
• 3:03:00
  Speaker 1: you have your thighs in your awareness. Even though we
• 3:03:05
  Speaker 1: haven't been focusing on your thighs a few minutes, we're
• 3:03:11
  Speaker 1: focusing on your ankles, there's still that sensation of comfort
• 3:03:28
  Speaker 1: in your thighs, and there's that movement of energy because
• 3:03:40
  Speaker 1: the thighs hold lots of different sensations. Of course, there's
• 3:03:47
  Speaker 1: the muscles, the big strong muscles that we have in
• 3:03:52
  Speaker 1: our thighs, but the skin on the outside of the thighs,
• 3:04:07
  Speaker 1: as in the outside of all of our body, can
• 3:04:12
  Speaker 1: be very sensitive, sensitive to attach, sensitive to temperature, and
• 3:04:30
  Speaker 1: inside your thighs the bones, there's the muscle, is the blood, vessels,
• 3:04:38
  Speaker 1: the ar trees, to all this stuff that inside of thighs.
• 3:04:49
  Speaker 1: I guess sometimes it'd be nice if you could actually
• 3:04:52
  Speaker 1: put your fingers inside your thighs and message. You can
• 3:05:00
  Speaker 1: message on the outside, of course, but be able to
• 3:05:03
  Speaker 1: get deep into the muscles and to be able to
• 3:05:07
  Speaker 1: just message inside your thighs, message in the bones of
• 3:05:13
  Speaker 1: your leg, massage the veins, just gently healing thighs. You
• 3:05:30
  Speaker 1: can move down message inside your knees. Just message in
• 3:05:37
  Speaker 1: those bones with healing fingertips, spreading the healing energy deep
• 3:05:46
  Speaker 1: into the choice.
• 3:05:48
  Speaker 5: Your knees.
• 3:05:54
  Speaker 1: Of course there's the back you need, the inside crew
• 3:06:01
  Speaker 1: real need is it's a very sensitive area. Very it
• 3:06:08
  Speaker 1: feels very nice when it's stricken. That might be because
• 3:06:14
  Speaker 1: it's an area that's not really touched very often. It's
• 3:06:19
  Speaker 1: almost like a hidden plant. A crease your legs. It's
• 3:06:26
  Speaker 1: almost like a part that has a sensitivity, which is
• 3:06:33
  Speaker 1: a little bit different. Of course, it's protected by your legs,
• 3:06:51
  Speaker 1: so you can legend putting your fingers into that increase
• 3:06:56
  Speaker 1: your legs and folding between your legs. You can just
• 3:07:06
  Speaker 1: message with your fingertips. Your fingertips going inside massage in
• 3:07:14
  Speaker 1: the muscle tissue. You can cause fielder the bones of
• 3:07:24
  Speaker 1: your knees heating through your fingertips. And then if you
• 3:07:36
  Speaker 1: go down to your calf muscles, and that's the part
• 3:07:41
  Speaker 1: I'd like to be able to really put my fingertips
• 3:07:46
  Speaker 1: steep inside the calf muscles, massage in every single tissue
• 3:07:55
  Speaker 1: of the muscle, healing everything hands and they're doing the
• 3:08:07
  Speaker 1: same for my shies. Massagy, gently stroking the bones generally
• 3:08:17
  Speaker 1: stroking them, hearing in a loving way because they deserve
• 3:08:23
  Speaker 1: to be treated. There's the precious bones that they are,
• 3:08:30
  Speaker 1: because their legs are so precious that in all the
• 3:08:33
  Speaker 1: other parts of our body, the more precious of any
• 3:08:39
  Speaker 1: chub on the planet. When you start to think about
• 3:08:58
  Speaker 1: legs in this way, it can change your perspective. It
• 3:09:09
  Speaker 1: might sound a bit silly to start with the idea
• 3:09:17
  Speaker 1: of having love for your legs, showing appreciation for your thighs,
• 3:09:28
  Speaker 1: wanting to be able to put your hands in your thighs,
• 3:09:35
  Speaker 1: massage the muscles and the bones, and to get your
• 3:09:41
  Speaker 1: fingers deep in there, releasing tension, just to show how
• 3:09:52
  Speaker 1: much you care about your legs. Much you care for
• 3:10:01
  Speaker 1: where your legs do for you regularly, your needs, your cuns,
• 3:10:10
  Speaker 1: your ankles, the strength of your ankles, considering how thin
• 3:10:23
  Speaker 1: they are compared to the rest of your legs, especially
• 3:10:26
  Speaker 1: your thighs. Yeah, they're so strong, so flexible, absolutely amazing things.
• 3:10:42
  Speaker 1: Your ankles are truly a gift because of what they
• 3:10:52
  Speaker 1: do for you, supporting all weight, regardless of how what
• 3:11:04
  Speaker 1: weight you are, even if you're a stony still a
• 3:11:11
  Speaker 1: long weight for these little ankles. How a lot the
• 3:11:18
  Speaker 1: heavier the mainstone double don in my course, support my
• 3:11:28
  Speaker 1: body all the time. Whether they do give off a
• 3:11:35
  Speaker 1: sigh of relief to sit down, that's my old licks th.
• 3:11:45
  Speaker 3: H.
• 3:11:45
  Speaker 1: My feet feels go, my toes clap so happy. Your
• 3:12:13
  Speaker 1: legs really are amazing. And I know they're talking about
• 3:12:22
  Speaker 1: Talking about your legs is probably possibly one of the
• 3:12:28
  Speaker 1: most most boring things you ever heard anyone say. Possibly
• 3:12:36
  Speaker 1: you don't boring or not. Everything I said is true.
• 3:12:43
  Speaker 1: Your legs are amazing. Your legs deserve not just respect,
• 3:13:04
  Speaker 1: they deserve to relax deeply. They deserve to take some
• 3:13:16
  Speaker 1: time out of the day to just let go completely.
• 3:13:41
  Speaker 1: Legs really can relax because the legs are so which
• 3:14:00
  Speaker 1: are the most very important part of your body. When
• 3:14:06
  Speaker 1: you relax negs, the rest of your body also naturally
• 3:14:12
  Speaker 1: follows in that journey of comfort. I feel in my hips,
• 3:14:30
  Speaker 1: My hips feel really nice, and also my light back
• 3:14:37
  Speaker 1: as well.
• 3:14:40
  Speaker 5: My lower back.
• 3:14:41
  Speaker 1: Really feels it feels stretched, even though I'm just sitting
• 3:14:46
  Speaker 1: in a chair and there's no stretching as far as
• 3:14:52
  Speaker 1: aware that I'm doing. It's almost as if the muscles
• 3:14:56
  Speaker 1: just relax so much, then there is a natural stretch
• 3:15:02
  Speaker 1: as the tension has reduced a lot, and am now
• 3:15:25
  Speaker 1: going to count down ten downs one. You can continue
• 3:15:35
  Speaker 1: to film wonderfully relaxed ten nine eight, seven, six, five.
• 3:16:06
  Speaker 14: Four three two one.
• 3:16:25
  Speaker 1: Relax because I'm just going to count down from five
• 3:16:37
  Speaker 1: down to one, and as a countdown, and just focus
• 3:16:42
  Speaker 1: on the numbers, just the numbers counting down, and notice
• 3:16:51
  Speaker 1: how you feel.
• 3:16:55
  Speaker 5: In this moment.
• 3:16:58
  Speaker 1: As you hear the numbers count and down, knowing that
• 3:17:02
  Speaker 1: those numbers counting down represent you feeling calmer, not just
• 3:17:16
  Speaker 1: in your body, but also relaxing your mind. Just notice
• 3:17:24
  Speaker 1: how you feel. There's nothing to do, there's nothing to say,
• 3:17:31
  Speaker 1: there's nothing to think about, starting with number five, four
• 3:17:57
  Speaker 1: three to one. As you notice the gradual.
• 3:18:33
  Speaker 12: Letting go.
• 3:18:36
  Speaker 1: Of the tension in your body, you may also begin
• 3:18:43
  Speaker 1: to notice and be aware of how your mind is
• 3:18:50
  Speaker 1: starting to slow down. This is just a natural thing
• 3:18:58
  Speaker 1: that happens. It's not really a special procedure. It's just natural.
• 3:19:07
  Speaker 1: Because it's your body relaxes, your mind also starts to relax,
• 3:19:14
  Speaker 1: and a more micro relaxes the more your body relaxes.
• 3:19:18
  Speaker 1: It is just a continuous circle of relaxation. And is
• 3:19:29
  Speaker 1: that calmness that comes from relative quietness. You know, even
• 3:19:38
  Speaker 1: if this background sounds, even your side online is still
• 3:19:45
  Speaker 1: going to be quite calm. You know, you haven't got
• 3:19:51
  Speaker 1: the television on, there's no music in the background, unless
• 3:19:56
  Speaker 1: you're listening to the recorded with music. Of course, you
• 3:20:03
  Speaker 1: are very likely not going to be sitting in a
• 3:20:05
  Speaker 1: room with other people. Of course you might be, but
• 3:20:10
  Speaker 1: generally it's more ideal if you can do this on
• 3:20:13
  Speaker 1: your own, so no distractions, and when you stop thinking
• 3:20:25
  Speaker 1: about stuff, relaxation automatically rises. The sense of comfort starts
• 3:20:42
  Speaker 1: to grow, and without trying to build it up into
• 3:20:51
  Speaker 1: something fantastical, something magical, this is just a natural process, something.
• 3:21:06
  Speaker 5: That's easy.
• 3:21:10
  Speaker 1: To accomplish. In fact, it's almost you know, the sense
• 3:21:17
  Speaker 1: of relaxing completely happens really when you put no effort
• 3:21:24
  Speaker 1: into it. It's not something that you can really force.
• 3:21:30
  Speaker 1: It's something that happens naturally. And part of the process
• 3:21:40
  Speaker 1: of this recording and others is simply two allow you
• 3:21:54
  Speaker 1: to take advantage of this space, this time, to just
• 3:22:09
  Speaker 1: let go, to just be here, to be in tune
• 3:22:20
  Speaker 1: with how you feel, yet with the intention of wanting
• 3:22:32
  Speaker 1: to relax deeply that maybe even to fall asleep, depending
• 3:22:45
  Speaker 1: on what it is that you wish for yourself in
• 3:22:51
  Speaker 1: this moment. As we know, relaxing is the majority of
• 3:23:07
  Speaker 1: the process of falling asleep. The actual fall in the
• 3:23:11
  Speaker 1: sleep part is the tiny bit at the end. The
• 3:23:18
  Speaker 1: deeper relaxed you become, the easier you find yourself drifting.
• 3:23:42
  Speaker 1: You can also if you choose to stay focused on
• 3:23:49
  Speaker 1: my voice and really enjoy the process, gradually relaxing each
• 3:24:18
  Speaker 1: muscle in your body effortlessly and just observing the sensation
• 3:24:49
  Speaker 1: of letting go completely. This time, I'm gonna count from
• 3:25:06
  Speaker 1: six down to one. You can notice your mind calming
• 3:25:19
  Speaker 1: down with each number that you hear me saying, naturally,
• 3:25:33
  Speaker 1: feeling calm and slow, be peaceful sex five one being
• 3:28:36
  Speaker 1: aware how you mind to slow right down, sinking deeply
• 3:28:55
  Speaker 1: into relaxation. As you focus on your mind.
• 3:29:12
  Speaker 3: And may notice that.
• 3:29:19
  Speaker 1: There are some thoughts still there, maybe some stubborn thoughts
• 3:29:27
  Speaker 1: that for some reason perhaps need your attention. That's what
• 3:29:42
  Speaker 1: you can do is send love to those thoughts. Sprinkle
• 3:29:55
  Speaker 1: those thoughts with love, my little petals for my flower.
• 3:30:06
  Speaker 1: Just sprinkle over petals, feel good love towards those thoughts.
• 3:30:14
  Speaker 1: To let those thoughts. Mom, you're a band in the number.
• 3:30:22
  Speaker 1: You just need them. You require them to just calm down,
• 3:30:32
  Speaker 1: slow down, quiet down for now, so as you focus
• 3:30:50
  Speaker 1: on those remaining thoughts as we count down this time
• 3:30:55
  Speaker 1: from seven down to one.
• 3:30:59
  Speaker 5: With each night, but.
• 3:31:03
  Speaker 1: Just imagine sprinkling those flower petals of love, kindness, gratitude
• 3:31:19
  Speaker 1: over those thoughts, which will allow them to just melt away,
• 3:31:30
  Speaker 1: relax deeply. With every number, those thoughts will become more
• 3:31:48
  Speaker 1: and more relaxed, starting if seven, six, five one.
• 3:34:26
  Speaker 5: I'll let you.
• 3:34:27
  Speaker 1: Now notice how relaxed your feeling in your body. We
• 3:34:53
  Speaker 1: got to focus on your hands, because the more relaxed
• 3:35:06
  Speaker 1: your hands on, the more relax your body and mind
• 3:35:14
  Speaker 1: on you focus on your hands and your fingers. There's
• 3:35:40
  Speaker 1: nothing needed to be done. There's no clutching of fists
• 3:35:46
  Speaker 1: or dents in the fingers or anything like that. It's
• 3:35:57
  Speaker 1: just noticing focusing on your hands. Let us nearly fail
• 3:36:27
  Speaker 1: because the ball relax your hands feel the calm mind feels,
• 3:36:40
  Speaker 1: and the ball confidence feel throround your body jee may
• 3:37:01
  Speaker 1: have already I taste kill mid is starting to drift.
• 3:37:43
  Speaker 1: Fucksaid just in your hands and fingers.
• 3:37:56
  Speaker 3: A s.
• 3:38:01
  Speaker 1: Experience. I'm real deepening of that relaxation in your heads
• 3:38:12
  Speaker 1: and fingers, more relaxed. With each number from eight.
• 3:38:42
  Speaker 5: Down to one.
• 3:38:48
  Speaker 1: Almost feel that healing, relaxed energy, spread it into your head.
• 3:39:01
  Speaker 3: The thing is.
• 3:39:05
  Speaker 1: Becoming more relaxing with each number going down. I ate
• 3:39:30
  Speaker 1: down to one, drifting, drifting again, spoted voice kneber I seven.
• 3:40:51
  Speaker 9: Shh.
• 3:43:47
  Speaker 1: Just being here now, nothing to think about, nothing to do,
• 3:43:58
  Speaker 1: nothing to say, and everything just feels calmer. This is
• 3:44:13
  Speaker 1: your natural state of being. This is how you just
• 3:44:21
  Speaker 1: normally feel. Way you take away that other stuff.
• 3:44:30
  Speaker 5: That we add.
• 3:44:32
  Speaker 1: I think that stress and way we're hear over thinking
• 3:44:42
  Speaker 1: anxiety and tension, generally thinking about stuff.
• 3:44:53
  Speaker 5: Take that away. This is what we do.
• 3:44:57
  Speaker 3: Now.
• 3:45:04
  Speaker 1: You left with a real sense of peacefulness which comes
• 3:45:15
  Speaker 1: to you for a good play, because ultimately it's just
• 3:45:24
  Speaker 1: a feeling of feeling and comfort, almost as if you
• 3:45:36
  Speaker 1: had got inside yourself. You found in a special place
• 3:45:42
  Speaker 1: where everything is peaceful, the place we film relaxed and
• 3:45:57
  Speaker 1: your natural sense of comment place where you will be.
• 3:46:06
  Speaker 1: Here you can accept yourself when you place way you're
• 3:46:19
  Speaker 1: trying to please anybody else, and place way you can
• 3:46:32
  Speaker 1: actually just love yourself. In some ways. More importantly, you
• 3:46:41
  Speaker 1: can like yourself appreciate, if you will, a sense of gratitude.
• 3:47:03
  Speaker 5: The air round.
• 3:47:12
  Speaker 1: That's also a place where you can actually feel the
• 3:47:20
  Speaker 1: healing energy soaking into your body. Heaving energy soaking into
• 3:47:35
  Speaker 1: your body. The healing energy spreads through your veins, traveling
• 3:47:50
  Speaker 1: each every single part of your body, and you start
• 3:48:03
  Speaker 1: to realize the actually the healing energy it's not just
• 3:48:10
  Speaker 1: entered into your brain, it's become part of your brain
• 3:48:22
  Speaker 1: and the spinal fluid. It is now mixed with healing energy,
• 3:48:34
  Speaker 1: not just allowing you to feel so much more relaxed
• 3:48:42
  Speaker 1: and healthy in this moment, but also you start to
• 3:48:54
  Speaker 1: realize that actually what's happening now without a healing, relaxing
• 3:49:05
  Speaker 1: energy spreading through your body, is actually changing your life
• 3:49:18
  Speaker 1: suchually changing the way you're going to feel not just now,
• 3:49:26
  Speaker 1: but tomorrow and the next day. There's your health improves,
• 3:49:36
  Speaker 1: not just your physical health, but your mental health. Things
• 3:49:44
  Speaker 1: they used to bother you in the past, for some reason,
• 3:49:50
  Speaker 1: no longer have the effect that they used to because
• 3:49:58
  Speaker 1: something's changed deep within you. Maybe things that used to
• 3:50:12
  Speaker 1: cause you to feel anger no longer have that power
• 3:50:24
  Speaker 1: to control you the way they seem to be able
• 3:50:29
  Speaker 1: to before. As you realize that you're the one who
• 3:50:40
  Speaker 1: decides what affects you. You're the one who decides to
• 3:50:55
  Speaker 1: feel relaxed and calm when you choose to enjoy noticing
• 3:51:09
  Speaker 1: these natural developments and the healing continue to grow and
• 3:51:23
  Speaker 1: improve your life day by day, include of course, your
• 3:51:34
  Speaker 1: ability to relax so much easier and sleeping. It's the
• 3:51:52
  Speaker 1: most natural thing in the world to you because falling
• 3:52:03
  Speaker 1: asleep is something that you've done so many times in
• 3:52:11
  Speaker 1: your life, and you know that you were born, as
• 3:52:19
  Speaker 1: we all were, with the ability to fall asleep, naturally,
• 3:52:30
  Speaker 1: born with that ability to just drift off into a deep,
• 3:52:43
  Speaker 1: healing sleep. Even when we're kids, sometimes will fall asleep
• 3:52:55
  Speaker 1: and we don't even want to try to stale. Maybe
• 3:53:01
  Speaker 1: it's a birthday in the morning though it's Christmas or
• 3:53:06
  Speaker 1: holiday or something we look forward to, and I don't
• 3:53:09
  Speaker 1: want to go to sleep. But the more we want
• 3:53:13
  Speaker 1: to stay awake, the more we just start to drift.
• 3:53:23
  Speaker 1: And the more he fights drifting, we try to stop
• 3:53:27
  Speaker 1: yourself and drifting asleep, the deeper and strongerout drifting becomes.
• 3:53:41
  Speaker 1: Because we're born not just with the need to relax
• 3:53:46
  Speaker 1: deeply and to naturally fall asleep. But it's our birthright,
• 3:53:58
  Speaker 1: it's part of our dear an, and sometimes as we
• 3:54:08
  Speaker 1: get older in life, perhaps at times we have forgotten
• 3:54:20
  Speaker 1: relaxing completely. It's not only a wonderfully pleasant experience, it's
• 3:54:36
  Speaker 1: also really easy. It's very very easy to let go,
• 3:54:56
  Speaker 1: because that's what it is. It's just decided to let go.
• 3:55:11
  Speaker 1: And when you press the play button on my recordings,
• 3:55:18
  Speaker 1: you have given permission from my voice to relax. You
• 3:55:30
  Speaker 1: press that play button, you have given me permission for
• 3:55:35
  Speaker 1: my words to effect in a positive, only a positive way,
• 3:55:54
  Speaker 1: opening up your mind to useful and healing suggestions. They
• 3:56:18
  Speaker 1: can have such an amazing effect on how you feel
• 3:56:30
  Speaker 1: right now, as well as those changes that continue long
• 3:56:44
  Speaker 1: after the recording ends, those changes within you that continue
• 3:56:55
  Speaker 1: to flourish and grow, transforming your life in positive, beautiful way,
• 3:57:14
  Speaker 1: allowing you to move forward in your life in the
• 3:57:21
  Speaker 1: direction that you choose for yourself. This feeling, this feeling
• 3:57:40
  Speaker 1: that you can experience a safety, comfort, calmness, This feels
• 3:57:55
  Speaker 1: so nice. It's such a healthy place to be, and
• 3:58:17
  Speaker 1: that postivity grows within you. Eat every day moving forward,
• 3:58:38
  Speaker 1: you're how to find that you're all relaxed physically, and
• 3:58:49
  Speaker 1: in your mind is relaxed. And it's not that you're
• 3:58:59
  Speaker 1: thinking's lower, it's just that your mind would be less
• 3:59:05
  Speaker 1: knock up with unnecessary negativity because from now on, your
• 3:59:17
  Speaker 1: mind rejects negativity. From now on, you're going to start
• 3:59:27
  Speaker 1: noticing when negativity arises, and you can just say stop, stop,
• 3:59:46
  Speaker 1: and then negativity will turn around and the leading you
• 3:59:52
  Speaker 1: alone stop and then negativity disappear. And did you notice
• 4:00:20
  Speaker 1: that you feel way more vexed than you probably expected.
• 4:00:35
  Speaker 5: You can now.
• 4:00:39
  Speaker 1: Congratulate yourself because you're the person that has done this.
• 4:00:47
  Speaker 1: You are the one that has opened your mind up
• 4:00:53
  Speaker 1: to the simple facts, and you can feel more relaxed
• 4:01:01
  Speaker 1: your body end in your mind. You've opened your mind
• 4:01:12
  Speaker 1: up to the birthrights. Have been able to just fall
• 4:01:20
  Speaker 1: asleep easily when you cheers. And that's a nice feeling.
• 4:01:36
  Speaker 1: Don't you think it feels nice? Doesn't it?
• 4:01:43
  Speaker 4: To feel.
• 4:01:45
  Speaker 1: Calm from the healing energy is spreading through your body
• 4:01:52
  Speaker 1: in your mind? In time, a special place where negativity
• 4:02:10
  Speaker 1: can no longer enter. Negativity is banned. It's bad, it's
• 4:02:23
  Speaker 1: not allowed entry. It doesn't it doesn't, This doesn't deserve
• 4:02:29
  Speaker 1: to be here. It doesn't be long here negativity has
• 4:02:37
  Speaker 1: no place in your life, which makes room for all
• 4:02:52
  Speaker 1: comfort or hearing or relaxation.
• 4:03:04
  Speaker 5: For peace.
• 4:03:21
  Speaker 1: It feels nice, doesn't it, to.
• 4:03:25
  Speaker 3: Just let go.
• 4:03:31
  Speaker 1: With everything? Nobody count down now from twenty down to one.
• 4:03:55
  Speaker 1: You can continue to relax.
• 4:04:00
  Speaker 5: Cheese, you can.
• 4:04:04
  Speaker 1: Dread to sleep with every number he'd be saying, you
• 4:04:19
  Speaker 1: can fill twice relaxed, or if you choose, you can
• 4:04:27
  Speaker 1: feel twice sleeping now twenty ninety eighteen, seventeen six day,
• 4:05:26
  Speaker 1: fifty day, fourteen.
• 4:05:44
  Speaker 15: Thirty two, eleven, two, nine, eight.
• 4:06:32
  Speaker 1: Seven, six five. This is your time to just take
• 4:07:36
  Speaker 1: a break, your time relax, to allow your mind to
• 4:07:51
  Speaker 1: slow down, to give yourself permission to take a break
• 4:08:14
  Speaker 1: from everything. Endure the only person that can make that decision.
• 4:08:27
  Speaker 1: You're the only person that can actually tell your mind
• 4:08:35
  Speaker 1: just relax, to just take some time off so that
• 4:08:59
  Speaker 1: you can focus on your body, get in touch with
• 4:09:05
  Speaker 1: how you feel.
• 4:09:08
  Speaker 3: Physically and in.
• 4:09:17
  Speaker 1: The process of this body scared where you focus on
• 4:09:25
  Speaker 1: different parts of your body, those parts that you focus
• 4:09:36
  Speaker 1: on and observe. Even though you're not perposy requesting those
• 4:09:48
  Speaker 1: parts of your body to relax, it's kind of expected.
• 4:09:55
  Speaker 1: You expect when you listen to my voice to feel
• 4:10:02
  Speaker 1: worst naturally, because when you're listening to me, your attention
• 4:10:18
  Speaker 1: is focused on my words, and as my words guide
• 4:10:29
  Speaker 1: you to focus on those parts of your body, your
• 4:10:43
  Speaker 1: focus increases, which actually calm your mind to mind columbs down,
• 4:11:13
  Speaker 1: body relaxes, and when your body calms down, mind relaxes.
• 4:11:50
  Speaker 1: Started to focus on your body. Feel that here energy
• 4:12:05
  Speaker 1: is spreading through your body, pushing out stress, attention. Here
• 4:12:26
  Speaker 1: all the parts of your body, cleading your skin, bones, blood,
• 4:12:37
  Speaker 1: all of your audience, inside your boddy, one of the muscles,
• 4:12:43
  Speaker 1: all of the fat of everything, every hair on your
• 4:12:50
  Speaker 1: body is filled with that here energy. Knowing your brain
• 4:13:09
  Speaker 1: fills bad and the energy the feed and comfort relaxation
• 4:13:27
  Speaker 1: increases deep bay increases.
• 4:13:43
  Speaker 4: In a way that.
• 4:13:48
  Speaker 1: Your mind starts to fill perhaps been grousing because it's
• 4:14:04
  Speaker 1: not needed, and it may start to drift if that's
• 4:14:24
  Speaker 1: what's needed.
• 4:14:28
  Speaker 5: If you're listening to this.
• 4:14:32
  Speaker 1: And we need a step relaxation, that's.
• 4:14:35
  Speaker 5: Where you get if we need is to fall asleep.
• 4:14:44
  Speaker 1: Actually easily that you wind drifts. That's also what happened
• 4:15:00
  Speaker 1: because my pressing out play button on the podcast and
• 4:15:08
  Speaker 1: listening to me care permission, your body and your wind.
• 4:15:18
  Speaker 1: In fact, give the command to your body and your
• 4:15:27
  Speaker 1: wind to relax deeply, to drift off to sleep, if
• 4:15:40
  Speaker 1: that's what you want to.
• 4:15:46
  Speaker 3: Need.
• 4:15:54
  Speaker 1: Em as I focus on different parts body may start
• 4:16:08
  Speaker 1: to just drift and then you go back again. You
• 4:16:16
  Speaker 1: hear me talk again, focusing on a different parts of
• 4:16:21
  Speaker 1: your body.
• 4:16:27
  Speaker 5: You may.
• 4:16:30
  Speaker 1: I'm just drifting, being realized, drifting until you start drifting
• 4:16:42
  Speaker 1: during lot again to my voice, magasine what a different
• 4:16:49
  Speaker 1: parts of your body starts to relax, because it's basically.
• 4:17:06
  Speaker 5: In the sleep. Soon, the more you drift, the long
• 4:17:17
  Speaker 5: you drift.
• 4:17:19
  Speaker 1: Only you drift. Val I drifted continues to sleep. And
• 4:17:34
  Speaker 1: that's the last until when you read time, when you've
• 4:17:47
  Speaker 1: experienced they about to sleep, because if you don't have
• 4:17:59
  Speaker 1: to sleep, it's strangely pleasant scents. Deep sleep feels slice
• 4:18:31
  Speaker 1: taxada finds you feelish. You feel that he which is
• 4:18:44
  Speaker 1: spreading through a deeply.
• 4:18:56
  Speaker 16: X starts.
• 4:19:13
  Speaker 1: Junius shoulders as the chists fass spy your body. Spoke
• 4:21:54
  Speaker 1: is again said, focus on this time on your forehead,
• 4:22:11
  Speaker 1: now your mouth, your lips, the hold of your mouth,
• 4:22:34
  Speaker 1: Focus on your fingers, maybe get your fingers. Little bits
• 4:22:46
  Speaker 1: you can focus on each one individually.
• 4:22:57
  Speaker 5: My hands.
• 4:23:03
  Speaker 1: Should focus on both of your.
• 4:23:04
  Speaker 5: Hands now, seem to just not into one.
• 4:23:16
  Speaker 1: Man if your hands stopped left hand and asked as
• 4:23:24
  Speaker 1: if just fix the gemel now focusing these just not
• 4:23:42
  Speaker 1: so heaving as hell sas says, just see.
• 4:24:48
  Speaker 5: Be seen, sa.
• 4:25:18
  Speaker 9: Us shops.
• 4:26:03
  Speaker 1: Us famouss. Not you said I score by fils, not
• 4:28:33
  Speaker 1: said your mind fails. Let him go, Let's go, let's
• 4:29:26
  Speaker 1: say go everything, Let's think go, Let's think go, Let's
• 4:29:57
  Speaker 1: say go ah everything ever start now and like you're
• 4:30:26
  Speaker 1: just the first of all, just to see yourself lying
• 4:30:29
  Speaker 1: down on the message table, lying on your front, your
• 4:30:37
  Speaker 1: head is supported, your arms are supported. Then you feel
• 4:30:45
  Speaker 1: comfortable and breathing is really easy, and you feel you
• 4:30:55
  Speaker 1: feel confident in how you look as well. So there's
• 4:30:58
  Speaker 1: none of that issue of body problems or shyness because
• 4:31:05
  Speaker 1: I'm a professional and this is a therapy session, so
• 4:31:13
  Speaker 1: none of that stuff matters on whatsoever. This is about you.
• 4:31:23
  Speaker 1: This is about how you feel, how you can enjoy
• 4:31:32
  Speaker 1: that sense of comfort and relaxation that comes from letting
• 4:31:38
  Speaker 1: go and allowing my hands and my fingers to relax
• 4:31:44
  Speaker 1: you by messaging your body. So I want the start
• 4:31:55
  Speaker 1: off just by placing my hands on a back of
• 4:32:00
  Speaker 1: your head, just gently, just so you can feel my
• 4:32:05
  Speaker 1: hands feel like really on you. So you can maybe
• 4:32:14
  Speaker 1: feel the warmth of my hands on the back of
• 4:32:16
  Speaker 1: your head. With my hands the side of your head,
• 4:32:23
  Speaker 1: not pressing, but just holding there very gently, maybe over
• 4:32:29
  Speaker 1: your ears, and a little bit on your face, just
• 4:32:33
  Speaker 1: so you can feel my hands so you can become accustomed.
• 4:32:41
  Speaker 5: To them.
• 4:32:50
  Speaker 1: And now I put my hands on the back of
• 4:32:52
  Speaker 1: your head again and gently let them slide down at
• 4:33:00
  Speaker 1: the back of your neck. You can feel my hands
• 4:33:16
  Speaker 1: gently stroking the back of your neck and start with
• 4:33:24
  Speaker 1: just so you can get used to the the feeling
• 4:33:28
  Speaker 1: of my hands on your skin, get accustomed to realize
• 4:33:35
  Speaker 1: that you're safe. It's all good, it's all fine. And
• 4:33:46
  Speaker 1: I want to start chipple message in the muscles in
• 4:33:50
  Speaker 1: the back of your neck with both hair. And this
• 4:34:06
  Speaker 1: is a very trusting situation really, because our necks is
• 4:34:13
  Speaker 1: so fragile. To have someone have their hands around your
• 4:34:18
  Speaker 1: neck in that way can sometimes be problematic for people,
• 4:34:24
  Speaker 1: which is why massages are quite good because it allows
• 4:34:29
  Speaker 1: you to relax and to get in touch with trust,
• 4:34:43
  Speaker 1: to feel peaceful and calm. There's a massage the science
• 4:34:56
  Speaker 1: of your neck gently moving from the bottom of your neck.
• 4:35:05
  Speaker 1: It would be sort of near where your shoulders start.
• 4:35:08
  Speaker 1: I guess all the way up to your jaw is
• 4:35:15
  Speaker 1: kind of area the side of your neck. Of course,
• 4:35:21
  Speaker 1: it's a lot longer than the front of your neck.
• 4:35:37
  Speaker 1: The message in the back of your neck, especially that
• 4:35:44
  Speaker 1: area where perhaps we hold tension, and there's that area's message.
• 4:35:54
  Speaker 1: You can actually feel a sense of release in the
• 4:35:58
  Speaker 1: back of your neck. Maybe you can breathe it out
• 4:36:06
  Speaker 1: as well, not just how it feels, not just how
• 4:36:11
  Speaker 1: you feel. They're moving down to that area between your
• 4:36:25
  Speaker 1: neck and your shoulders, that musty area, starting to message
• 4:36:35
  Speaker 1: that area on both sides. This would be the area
• 4:36:40
  Speaker 1: that a lot of people would message if they were
• 4:36:43
  Speaker 1: going to give you, like a shoulder message. Even that's
• 4:36:48
  Speaker 1: not technically the shoulders, but it's all the muscles that
• 4:36:52
  Speaker 1: lead to the shoulders.
• 4:36:55
  Speaker 5: From the neck.
• 4:36:57
  Speaker 1: And a game that can hold tension and stress, and
• 4:37:03
  Speaker 1: when massaged sometimes a nice deep message is useful, and
• 4:37:11
  Speaker 1: you decide how deep that message is. Just allow my
• 4:37:28
  Speaker 1: knuckles just to dig in to get to those muscles,
• 4:37:34
  Speaker 1: to really relaxed all the time being firm yet gentle
• 4:37:47
  Speaker 1: with it. You striking down the area to your actual shoulders,
• 4:38:08
  Speaker 1: moving to the muscles of your shoulders, and maybe initially
• 4:38:18
  Speaker 1: just pulling up the shoulders a little bit off the table,
• 4:38:24
  Speaker 1: just to give you a little bit of a stretch
• 4:38:27
  Speaker 1: a very gently. You've got the muscles at the front
• 4:38:36
  Speaker 1: of your shoulders the side of the bank. Again, this
• 4:38:49
  Speaker 1: is the part that can really take quite a bit
• 4:38:52
  Speaker 1: of pressure, quite a bit of needing.
• 4:39:00
  Speaker 5: If if you wish to really.
• 4:39:05
  Speaker 1: Release the tension to really get into those muscles and
• 4:39:14
  Speaker 1: your fingers in there, you feel really nice. Sometimes it's
• 4:39:21
  Speaker 1: just being stroked gently, being messaged quite strongly. You can
• 4:39:31
  Speaker 1: all be beneficial.
• 4:39:34
  Speaker 5: To the real solution.
• 4:39:40
  Speaker 1: With the muscles in your shoulders. Now to move down
• 4:39:53
  Speaker 1: your arms, you do one arm at a time, starting
• 4:40:04
  Speaker 1: with your right arm, but there is I just lift
• 4:40:14
  Speaker 1: your arm up, just hold it to the side of you,
• 4:40:21
  Speaker 1: but where it still be attached, and I just message
• 4:40:27
  Speaker 1: the tops of your arms all the way down to
• 4:40:40
  Speaker 1: your forearms into your wrists, generally messaging that parts, the
• 4:41:07
  Speaker 1: softer part, which is the under part of the arm,
• 4:41:14
  Speaker 1: which leads to the crease in your rowbo the inside.
• 4:41:19
  Speaker 1: It's much more sensitive skin sometimes just having that stroked
• 4:41:36
  Speaker 1: feel really nice, pleasurable and relaxing. Now moving down to
• 4:41:53
  Speaker 1: your right hand, just holding your hand in both of
• 4:42:06
  Speaker 1: my hands, just pressing gently on the back of your hand,
• 4:42:18
  Speaker 1: stretching your fingers ever slightly at the same time pressing
• 4:42:30
  Speaker 1: down and messaging each finger, and then starting to massage
• 4:42:43
  Speaker 1: the palms.
• 4:42:44
  Speaker 5: And the hand.
• 4:42:52
  Speaker 1: Just turning the hand gently, stretching it gently, and actually
• 4:43:03
  Speaker 1: have in your hand held. Can it really be an
• 4:43:08
  Speaker 1: emotional experience sometimes even if it is a stranger, So
• 4:43:16
  Speaker 1: when you don't know very well, like a massage person
• 4:43:20
  Speaker 1: or a therapist, maybe because it's intimate, you can feel nice,
• 4:43:36
  Speaker 1: you can feel safe. As I put that right arm
• 4:43:47
  Speaker 1: back down where it was, they did the same with
• 4:43:56
  Speaker 1: your left arm, thankfully, the same, massaging the muscles in
• 4:44:09
  Speaker 1: your arm all the way down to your wrist, striking
• 4:44:18
  Speaker 1: inside of your own just being gentle or as fun
• 4:44:28
  Speaker 1: as you require. And then massaging your left hand, stretching
• 4:44:48
  Speaker 1: the fingers gently, massage in the palm of your left hand.
• 4:45:09
  Speaker 1: You feel so so relaxing, So cumnetting ill disrest your
• 4:45:38
  Speaker 1: left arm back down, start message your back, the biggest
• 4:45:53
  Speaker 1: part of your body. Start to the top starting a
• 4:46:04
  Speaker 1: game where he would have been the area of the
• 4:46:08
  Speaker 1: top in between your shoulders, your neck, going back, massage
• 4:46:16
  Speaker 1: in the area again, but this time moving downwards, making
• 4:46:27
  Speaker 1: it downward. Stroke to the middle of get back, working
• 4:46:36
  Speaker 1: for me outside inwards, massage.
• 4:46:40
  Speaker 3: In that.
• 4:46:43
  Speaker 5: You're back, but the.
• 4:46:46
  Speaker 1: Outside of your back the parts were arms well, maybe
• 4:46:57
  Speaker 1: rest against almost the path that connects your front to
• 4:47:10
  Speaker 1: your back. Just messaging down firmly but gently, as firm
• 4:47:28
  Speaker 1: as you want, moving down and moving across the little
• 4:47:36
  Speaker 1: bed moon all the way down again, be very gentle.
• 4:47:42
  Speaker 1: You have firm if you choose eventually even get to
• 4:47:53
  Speaker 1: the spine. We can message the muscles on either side
• 4:47:58
  Speaker 1: of your spine from the top of your neck or
• 4:48:02
  Speaker 1: the way down to your lower back. You can do
• 4:48:13
  Speaker 1: that a few times. Sometimes people re uice the knuckle
• 4:48:23
  Speaker 1: or the you know, the two fingers. Just going a
• 4:48:28
  Speaker 1: side of the spine. Almost just push down you all
• 4:48:33
  Speaker 1: the way down to the bottom of the spine, each
• 4:48:37
  Speaker 1: time releasing the tension and opening up the body, stretching
• 4:48:48
  Speaker 1: your body so that you feel more relaxed, but at
• 4:48:55
  Speaker 1: the same time we juvenated. And now I'm going to
• 4:49:11
  Speaker 1: move to one side, to your right side, from the
• 4:49:20
  Speaker 1: bottom of your lips to your pelvis. I'm gonna message
• 4:49:27
  Speaker 1: that area.
• 4:49:28
  Speaker 5: Of your back.
• 4:49:31
  Speaker 1: I'll stretch over the other side and I will pull
• 4:49:34
  Speaker 1: the muscles gently and massage and push from one end
• 4:49:41
  Speaker 1: that side and will way to my side to the
• 4:49:45
  Speaker 1: middle of the fact to where your spine is. Massaging
• 4:49:51
  Speaker 1: that side of your spine, the opposite side to where
• 4:49:55
  Speaker 1: I'm standing. It's the most likely need bread. There's a
• 4:50:03
  Speaker 1: big area which is firm, yet there lots of there
• 4:50:09
  Speaker 1: to message. Potentially one of the most important places to
• 4:50:19
  Speaker 1: actually have a message because you really feel it, really
• 4:50:27
  Speaker 1: feel the release and the pleasure of having your lower
• 4:50:32
  Speaker 1: back massaged. It releases so much from your body that's
• 4:50:41
  Speaker 1: not useful, starting a healing process which will continue long
• 4:50:50
  Speaker 1: after this recording is over. The messaging this part of
• 4:51:03
  Speaker 1: your body not only feels really good for you, it's
• 4:51:08
  Speaker 1: actually fun to do because it is, as I said,
• 4:51:12
  Speaker 1: like kneading bread, it's a part that you can really
• 4:51:17
  Speaker 1: get hold of and really massage deeply. If that's your choice.
• 4:51:33
  Speaker 1: They're not going to move over to the other side
• 4:51:35
  Speaker 1: of your body and do the same with the opposite
• 4:51:42
  Speaker 1: part of your lower back. Kneading and messaging from your
• 4:51:51
  Speaker 1: side and way in the middle of your back were
• 4:51:59
  Speaker 1: your spine. It pressing and needing, firm and gentle at
• 4:52:12
  Speaker 1: the same time. It feels so releasing mixture of pleasure, comfort, release, calmness,
• 4:52:28
  Speaker 1: relaxation or mixed together. Plus there is that feeling for
• 4:52:40
  Speaker 1: your stomach that it's being stretched. Even though you're in
• 4:52:45
  Speaker 1: your stomach now, you can feel it being stretched because
• 4:52:49
  Speaker 1: the whole area is connected to your stomach. Now we're
• 4:53:01
  Speaker 1: going to move or move further up to your top
• 4:53:06
  Speaker 1: of your body, and we did the same this time,
• 4:53:12
  Speaker 1: starting with upper back. Put my hands forward over and
• 4:53:20
  Speaker 1: massive massage in that area up to your spine, from
• 4:53:27
  Speaker 1: the side of your body up to your spine to
• 4:53:32
  Speaker 1: some of the massage area the muscle tissue wherever fatty
• 4:53:39
  Speaker 1: tissue even will be possibly from your chest because all
• 4:53:44
  Speaker 1: connected the chest and the back connect together. We're going
• 4:53:51
  Speaker 1: to be massaging and just pulling some of that skin
• 4:53:56
  Speaker 1: from your side up the messageant the area.
• 4:54:05
  Speaker 5: Of your upper back.
• 4:54:08
  Speaker 1: All away into your spine. And then I'll move down
• 4:54:15
  Speaker 1: a bit and I'll continue with the middle of your
• 4:54:17
  Speaker 1: back doing exactly the same thing. There's gentle as deep
• 4:54:27
  Speaker 1: as you choes now I'll move from the other side
• 4:54:38
  Speaker 1: again and do the exact same thing with the top
• 4:54:43
  Speaker 1: of your back on the other side, from pretty much
• 4:54:53
  Speaker 1: underneath your are area really to your spine, and then
• 4:55:06
  Speaker 1: continue in that all the way down, including your lower
• 4:55:13
  Speaker 1: your the middle of your back. How can I go
• 4:55:30
  Speaker 1: to your thighs, the backs of your thighs and the
• 4:55:37
  Speaker 1: side of your thighs, starting with your right leg and
• 4:55:46
  Speaker 1: massage the back and the sides of your thighs gently
• 4:55:56
  Speaker 1: and firmly. There a lot of muscles there. It's an
• 4:56:02
  Speaker 1: area that can be very tense at times and maybe
• 4:56:07
  Speaker 1: needs a little bit more pressure than the rest of
• 4:56:09
  Speaker 1: the body that's up to you. You can gently stroke
• 4:56:18
  Speaker 1: the back of your legs where you know obviously your
• 4:56:25
  Speaker 1: knee joints. Underneath your knee joint very sensitive, gentle area,
• 4:56:40
  Speaker 1: and working down to your calf muscles. Massage in your
• 4:56:47
  Speaker 1: calf muscles thoroughly and deeply, if you choose, using both
• 4:56:57
  Speaker 1: hands fingers, digging deep to your ankles at the back
• 4:57:16
  Speaker 1: of your back of your ankles, just generally massage in
• 4:57:23
  Speaker 1: that area, maybe left in the leg and stretching a
• 4:57:34
  Speaker 1: little bit. Moving to the right foot, massage the bottom
• 4:58:00
  Speaker 1: of your feet and the size of your feet get leeper,
• 4:58:15
  Speaker 1: firm enough so they don't tickle just a low. The
• 4:58:27
  Speaker 1: pleasure that you get from having your feet message to
• 4:58:33
  Speaker 1: just overtake you. As I continue to message your feet,
• 4:58:42
  Speaker 1: the bottoms of your feet, the side, your arches, your heel.
• 4:58:52
  Speaker 1: You put a lot of pressure into your heel and
• 4:58:55
  Speaker 1: it feels amazing. Yet the arches need to be a
• 4:59:00
  Speaker 1: bit more gentle. Stretching your toes gently and massage in
• 4:59:12
  Speaker 1: the bottoms of your toes with my fingers, each one individually.
• 4:59:29
  Speaker 1: Moving over to the left leg to do exactly the
• 4:59:33
  Speaker 1: same thing, starting at the top of the thighs, work
• 4:59:43
  Speaker 1: in the back of the thighs and the sides, massaging
• 4:59:48
  Speaker 1: deeply and gently the whole area, working all the way down.
• 5:00:05
  Speaker 1: This is an area that maybe you could like to
• 5:00:11
  Speaker 1: spend more time relaxing the message. Perhaps, if you wanted,
• 5:00:20
  Speaker 1: I could make a future recording. Want spend more time
• 5:00:25
  Speaker 1: in one particular area. As she moved down to calf muscles,
• 5:00:44
  Speaker 1: massagy of calf muscles and gently moved down raincol into
• 5:01:01
  Speaker 1: your feet, Massage backs of your feet, buds of your feet,
• 5:01:15
  Speaker 1: Stretching your toes and massage in each to individually that
• 5:01:22
  Speaker 1: feeling of pleasure and release. The experience when you're having
• 5:01:29
  Speaker 1: your feet and massaged feels creating good. Now she turned
• 5:01:50
  Speaker 1: over and your mind. Laying on your back, he's gonna
• 5:02:02
  Speaker 1: start again your nick area in your shoulders, just to
• 5:02:20
  Speaker 1: get back in touch with that area. Lets you move up.
• 5:02:38
  Speaker 1: I can clean my hands, make a little fresh because
• 5:02:43
  Speaker 1: now I'm gonna message your face simply starting off with
• 5:02:52
  Speaker 1: your forehead. Your eyes are closed, Just stretch your eyes
• 5:03:06
  Speaker 1: a little bit, pushing up with your eyebrows, just messaging
• 5:03:18
  Speaker 1: around your scalp, messarging down your cheeks, around your ears,
• 5:03:33
  Speaker 1: into your charm gently the side of your neck chin
• 5:03:58
  Speaker 1: and just move it down. Try your back down to
• 5:04:05
  Speaker 1: your chest, starting by message in the very top of
• 5:04:13
  Speaker 1: your chest where the collar bone is, either side of
• 5:04:22
  Speaker 1: the collarbone, and they just messide in the hall of
• 5:04:33
  Speaker 1: the chest. Move the chest around, because it's quite a
• 5:04:54
  Speaker 1: large area. You can move from one side to the next.
• 5:05:04
  Speaker 1: Moving my hands underneath pretty much re arms up, stretching up,
• 5:05:18
  Speaker 1: stretching some of the muscles of your back in the process,
• 5:05:27
  Speaker 1: moving up over your chest.
• 5:05:34
  Speaker 13: And then moving down again. Then round my hands.
• 5:05:50
  Speaker 1: They're just massage gently and slide down towards your stomach,
• 5:05:58
  Speaker 1: starting in the middle of your chest, and then gradually
• 5:06:05
  Speaker 1: my head's moving apart and a massaging and sliding at
• 5:06:12
  Speaker 1: the same time, moving down to just below your red cage,
• 5:06:30
  Speaker 1: moving down then massaging up a game giving your chest
• 5:06:41
  Speaker 1: all the attention.
• 5:06:43
  Speaker 5: And it needs.
• 5:06:46
  Speaker 1: To feel completely relaxed. Remembering that also you're going to
• 5:06:59
  Speaker 1: be focusing on your sides as well, an area that
• 5:07:04
  Speaker 1: really doesn't get much attention, that feels really good when
• 5:07:12
  Speaker 1: it's massaged. Just stroking my hands down the sides of
• 5:07:21
  Speaker 1: your body, just below your arms, all the way down
• 5:07:28
  Speaker 1: to your hips. Now move into your stomach area. Can
• 5:07:44
  Speaker 1: stand on one side of you like I did when
• 5:07:47
  Speaker 1: I did your law back when a similar process, just
• 5:07:54
  Speaker 1: stretching the muscles from your side, gently massaging from one
• 5:08:09
  Speaker 1: side to the next.
• 5:08:12
  Speaker 3: Move in.
• 5:08:15
  Speaker 1: The whole area from blow your ribs all the way
• 5:08:19
  Speaker 1: down to blow your belly button, and then move around
• 5:08:30
  Speaker 1: to the outside of you and repeat that process of
• 5:08:41
  Speaker 1: relaxing deeply, calmly. You feel loose, you feel free. It's
• 5:08:56
  Speaker 1: something about having your stomach massage. It's different from any
• 5:09:01
  Speaker 1: other parts because we do have a tendency in fold
• 5:09:09
  Speaker 1: in a different kind of stress in her stomach that
• 5:09:14
  Speaker 1: we may not be aware of. There's an old message
• 5:09:22
  Speaker 1: your stomach. In front of your stomach. They can circles
• 5:09:31
  Speaker 1: around your belly bottom. I think going the other way
• 5:09:40
  Speaker 1: around the gentleness and of freedom that colors from feeling
• 5:09:53
  Speaker 1: how you're feeling. As I now moved down the tops
• 5:10:04
  Speaker 1: of your thighs, muscles massage in them. I can do
• 5:10:11
  Speaker 1: this to your legs at the same time, pressing down,
• 5:10:19
  Speaker 1: massaging deeply those muscles in your thighs, the front of
• 5:10:26
  Speaker 1: your thighs, and moving down to your knees, gently massaging
• 5:10:37
  Speaker 1: your knees, Sliding down your shins, pressure on either side
• 5:10:48
  Speaker 1: of your shin gently softly but firmly, down to your ankles,
• 5:11:07
  Speaker 1: stroking the tops of your feet, and then with each
• 5:11:18
  Speaker 1: foot in each hand, just gently messaging the hold of
• 5:11:23
  Speaker 1: the foot, the top, the bottom, your heel, your ankle,
• 5:11:33
  Speaker 1: your toes, massage in every part of your feet. It
• 5:11:44
  Speaker 1: feels so good to still let go and enjoy the process,
• 5:11:56
  Speaker 1: enjoy fear so deeply relaxed. So much comfort and so
• 5:12:15
  Speaker 1: many feelings be come just from touching your skin, and
• 5:12:31
  Speaker 1: you can just lie there as long as you choose
• 5:12:42
  Speaker 1: enjoying the feeling of deep comfort and being massaged like me,
• 5:13:01
  Speaker 1: enjoy the DeMay, And all we're gonna do is blow
• 5:13:27
  Speaker 1: out some candles. In your mind, there's gonna be a
• 5:13:43
  Speaker 1: hundred candles, and you're gonna blow each one out individually,
• 5:13:58
  Speaker 1: one by one, starting at one hundred. As I count
• 5:14:06
  Speaker 1: down all way down to one. At least time I
• 5:14:18
  Speaker 1: say a number, you can imagine that candle in front
• 5:14:28
  Speaker 1: of you, and I'd like you to actually physically gently
• 5:14:39
  Speaker 1: blow a candle out, just it's not big blows, just
• 5:14:55
  Speaker 1: a gentle, and that candle will extinguish. And then I'll
• 5:15:09
  Speaker 1: say the next number we moved down, then you just
• 5:15:20
  Speaker 1: put that one out as well. And as we move
• 5:15:30
  Speaker 1: down the numbers, you'll find yourself feeding more and more relaxed.
• 5:15:44
  Speaker 5: If you need.
• 5:15:46
  Speaker 1: To sleep, you'll also find yourself becoming incredibly tired and sleepy.
• 5:16:00
  Speaker 1: Actually me struggle to blow out all one hundred of
• 5:16:10
  Speaker 1: these candles. As you feel more and more deeply relaxed,
• 5:16:35
  Speaker 1: more more deeply tired.
• 5:16:51
  Speaker 5: Then the fur you go down, the more.
• 5:16:58
  Speaker 1: Your mind starts to drift. You may find that you
• 5:17:11
  Speaker 1: stop listening to me after a while. And even though
• 5:17:25
  Speaker 1: there may be background sounds where you are. You'll be
• 5:17:34
  Speaker 1: aware of those sounds at the moment.
• 5:17:45
  Speaker 5: You may.
• 5:17:49
  Speaker 1: Start just or even notice them at all, because they're
• 5:18:04
  Speaker 1: unimportant where I am. Look at the sounds of the birds.
• 5:18:20
  Speaker 1: There's a horrist, the pigeon likes to say I love
• 5:18:25
  Speaker 1: you sometimes. And there's the old playue that goes by,
• 5:18:34
  Speaker 1: maybe traffic trains in the distance. That see is important?
• 5:18:51
  Speaker 1: Whatsoever candles you blow out less important? Anything is a
• 5:19:11
  Speaker 1: candles peplow out. The firth seemed to move away, sounds,
• 5:19:34
  Speaker 1: general date days, stuff seems to just away on its own.
• 5:19:55
  Speaker 1: She feel can't alma every candle you blow out the
• 5:20:20
  Speaker 1: next number? Did you hear me say? And then you
• 5:20:33
  Speaker 1: buy that candle out too? So easy, so simple. You'll
• 5:21:01
  Speaker 1: get a start by introducing the first candles A hundred,
• 5:21:20
  Speaker 1: first candle US one hundred. When you blow that candle out,
• 5:21:41
  Speaker 1: you'll find immediately light change. That's there's a real sense
• 5:22:01
  Speaker 1: of positivity crying within you. Relaxa shdow, sleepiness expanding, starting
• 5:22:39
  Speaker 1: one hundred. About my cap on now nineteen nine, canned
• 5:23:23
  Speaker 1: ninety eight, Can ninety seven, I yes night five night
• 5:25:55
  Speaker 1: night three, nit I nine.
• 5:28:17
  Speaker 17: Eight eight eight eight, nighty five eight its.
• 5:35:00
  Speaker 3: Seventy nine, can.
• 5:35:14
  Speaker 1: Do seventy eight, seventy seven, can seventy six, seventy five,
• 5:36:32
  Speaker 1: cantle seventy four, candle seventy three, set set one, set one,
• 5:38:13
  Speaker 1: seventeen sixty nine, cap sixteen eight, candy sixty seven, candy
• 5:39:26
  Speaker 1: sixty five, count sixty four, candle sixty four, kntos sixty thirty, candle.
• 5:40:41
  Speaker 12: Sixty sixty, sixty.
• 5:42:07
  Speaker 1: Fifty nine, fifty eight, fifty seven, fifty six, cantle.
• 5:43:50
  Speaker 18: Fifty five, candle fifty four, fifty.
• 5:44:43
  Speaker 1: Three, fifty fifty fifty fifty four nine foot eight foots
• 5:50:03
  Speaker 1: count five two yes, fourty thirty, cattle thirty seven, cantle
• 5:54:48
  Speaker 1: thirty five, thirty three, thirty nine, but eight, jot seven,
• 6:01:27
  Speaker 1: twenty six, Wait five.
• 6:04:22
  Speaker 3: It w.
• 6:05:02
  Speaker 1: Chick wait six s six stay, shhhhhhhhhh, shhhhhh, and or
• 6:20:13
  Speaker 1: let go of all of those thoughts, worries, concerns about
• 6:20:20
  Speaker 1: the past, thoughts about the future, and even things you've
• 6:20:27
  Speaker 1: been thinking about today. Just let it all go because
• 6:20:35
  Speaker 1: none of it is useful in this moment. This is
• 6:20:43
  Speaker 1: your opportunity to just focus on feeling relaxed, allowing yourself
• 6:21:03
  Speaker 1: to get in touch with that natural sense of peace
• 6:21:13
  Speaker 1: that we all have within us. It's available for everyone.
• 6:21:20
  Speaker 1: It just sometimes takes a little bit of effort to
• 6:21:25
  Speaker 1: set up the right time and place in order for
• 6:21:31
  Speaker 1: you to just let go. Because when you do decide
• 6:21:41
  Speaker 1: to let go and relax, that's what your body starts
• 6:21:46
  Speaker 1: to do because you've chosen, You've chosen to just allow
• 6:21:56
  Speaker 1: your body to unwind and your mind starts to slow down.
• 6:22:06
  Speaker 1: And it's a nice feeling. It's a nice feeling at
• 6:22:10
  Speaker 1: the beginning, just to know that you have chosen to
• 6:22:16
  Speaker 1: decide to relax deeply. Because you've made that decision, your
• 6:22:27
  Speaker 1: body or just follow suit, because sometimes all the muscles
• 6:22:35
  Speaker 1: in your body need is just permission from you to
• 6:22:40
  Speaker 1: relax because so often we're busy, we're going from here
• 6:22:49
  Speaker 1: to there, we're walking around and we're doing stuff, and
• 6:22:55
  Speaker 1: the body doesn't have any times to really relax deeply,
• 6:23:07
  Speaker 1: So it kind of waits for you to lead the way,
• 6:23:12
  Speaker 1: waits for your permission. And when you do give your permission,
• 6:23:24
  Speaker 1: when you give to say so, when you say okay,
• 6:23:27
  Speaker 1: it's time for your body to let go completely relax totally,
• 6:23:40
  Speaker 1: your body just follows, so like a breath of relief,
• 6:23:48
  Speaker 1: are like relax that feeling at the end of the
• 6:23:57
  Speaker 1: day of very physical day that you may experience in
• 6:24:01
  Speaker 1: the past when you get home and you just sit
• 6:24:05
  Speaker 1: down in a chair, maybe you kick your shoes off
• 6:24:09
  Speaker 1: and our off feels so nice. Know that you don't
• 6:24:15
  Speaker 1: have to get up again for a little while at
• 6:24:19
  Speaker 1: least if you choose, you can just sit there for
• 6:24:23
  Speaker 1: many an hour to feels lessen and just by sitting
• 6:24:36
  Speaker 1: down like that, your body knows that it's time to relax.
• 6:24:43
  Speaker 1: Your body has been given permission from you. Because it's
• 6:24:49
  Speaker 1: a mindset in your mind. You're prepared to let go
• 6:24:59
  Speaker 1: the thing and just completely allow all the stress of
• 6:25:09
  Speaker 1: your body to evaporate. An intensions can just gradually vanish.
• 6:25:28
  Speaker 1: It's almost like magic, really, because that sense of relaxation
• 6:25:40
  Speaker 1: in your body, it's a very natural state. It's not
• 6:25:46
  Speaker 1: something unusual. It may feel unusual when you first start
• 6:25:51
  Speaker 1: to relax. You if you have really spent a lot
• 6:25:56
  Speaker 1: of time focusing and giving yourself this space to lego
• 6:26:01
  Speaker 1: completely and relax, they seem most alien, but it isn't.
• 6:26:09
  Speaker 1: It's actually the most natural thing in the world to
• 6:26:15
  Speaker 1: lego completely, to relax totally, The most natural thing in
• 6:26:26
  Speaker 1: the world to allow yourself to feel really calm in
• 6:26:38
  Speaker 1: your mind, and it is almost like a literal unwinding.
• 6:26:49
  Speaker 1: Slightly press a button and all at tension just releases.
• 6:26:58
  Speaker 1: It's like a wheel, like a cog by the inside
• 6:27:02
  Speaker 1: of the clock, just unwinding, and you shoul I could
• 6:27:06
  Speaker 1: see that the little wind up not that's used, just
• 6:27:12
  Speaker 1: going the opposite way. The energy used to wind it up,
• 6:27:19
  Speaker 1: and the energy that prometic stress for energy gradually winding down,
• 6:27:29
  Speaker 1: losing its power, losing its strength. There's a sense of relaxation,
• 6:27:38
  Speaker 1: becomes stronger, a little deeper, and you may find the
• 6:27:50
  Speaker 1: relaxed you feel, your mind starts to wander. They seem
• 6:28:03
  Speaker 1: to stop listening to me for a while. Your mind
• 6:28:07
  Speaker 1: goes somewhere else and you realize you're listening to me again,
• 6:28:16
  Speaker 1: and that was just your mind to drifted to sleep,
• 6:28:22
  Speaker 1: which is quite natural because sometimes when we're stressed tense,
• 6:28:34
  Speaker 1: when when I actually be aware of what we need
• 6:28:39
  Speaker 1: and we physically your emotionally need in this moment. But
• 6:28:47
  Speaker 1: when you allow your body and mind to relax completely,
• 6:28:56
  Speaker 1: you let go of all thoughts, concerns, worries, ideas all
• 6:29:05
  Speaker 1: and go allow them to drop into the floor. You
• 6:29:15
  Speaker 1: start to get in touch with the feelings of such relaxation.
• 6:29:28
  Speaker 1: Feelings so nice to be in touch with the calmness
• 6:29:37
  Speaker 1: of the different body parts. Stay, become looser and looser,
• 6:29:50
  Speaker 1: believe in your breathing scenes easier and more natural, efftless
• 6:30:02
  Speaker 1: as I call it, through your mouthful nose into your nuns,
• 6:30:11
  Speaker 1: breathing in comforts and relaxation, and then just breathing out
• 6:30:19
  Speaker 1: any excess remain intentional stress from every part of your body.
• 6:30:30
  Speaker 5: And mind.
• 6:30:34
  Speaker 1: As you start to focus on your mind, maybe you
• 6:30:40
  Speaker 1: notice that things so I've come to a standstill, maybe
• 6:30:48
  Speaker 1: just much much lower than before, because your mind is
• 6:30:57
  Speaker 1: not really needed when listening to my voice chews your
• 6:31:08
  Speaker 1: mind to relax just as deep as your body. That's
• 6:31:17
  Speaker 1: sychronicity between the relaxation of your body relaxation of your mind.
• 6:31:32
  Speaker 5: Let you know, the.
• 6:31:36
  Speaker 1: Feeling completely calm, loose, and relaxed.
• 6:31:45
  Speaker 5: Real is.
• 6:31:48
  Speaker 1: The great healing experience, be as so many positive benefits
• 6:32:06
  Speaker 1: for your body and mind and your life. To be
• 6:32:12
  Speaker 1: able to let over everything and to relax completely in
• 6:32:23
  Speaker 1: all parts of everybody and mind. Even your body arised,
• 6:32:36
  Speaker 1: with your muscle arised, even the skin that covers.
• 6:32:49
  Speaker 5: Your body.
• 6:32:52
  Speaker 1: Is relaxed. Every yeah, you have also deepay relaxed, and
• 6:33:16
  Speaker 1: your brain really starts to feel the benefits.
• 6:33:26
  Speaker 3: That this.
• 6:33:28
  Speaker 1: Heaving relaxation. Let's you focus in the side of your
• 6:33:41
  Speaker 1: scalp where your brain is. You can start to realize
• 6:33:48
  Speaker 1: and matice the benefits with your brain relaxing delay the
• 6:34:01
  Speaker 1: National Braintius trucs since those messages to the rest of
• 6:34:14
  Speaker 1: body divined to re works, depay relaxy completely, letting of
• 6:34:44
  Speaker 1: any remaining thoughts of your sens.
• 6:34:54
  Speaker 5: Have just drop into the floor.
• 6:34:59
  Speaker 1: If you them not necessary in this moment, this moment
• 6:35:09
  Speaker 1: of deep reaxation and calmness. Feeling your brain with deep concentratednathing,
• 6:35:34
  Speaker 1: calming relaxing very part to your brain feeling so and comfortable,
• 6:36:02
  Speaker 1: so relaxed and bea soul. Your brain feels sunlight, that's unhealthy.
• 6:36:21
  Speaker 1: That sense of deep deep comfort reading does allow you
• 6:36:35
  Speaker 1: to enjoy those ever increase in sensations of comfort, that
• 6:36:47
  Speaker 1: is spreading throughout your body, relaxing each and if you must,
• 6:37:01
  Speaker 1: your body deeper, deeper, much deeper before much countfect spreading
• 6:37:32
  Speaker 1: through your body mind.
• 6:37:39
  Speaker 3: Be so.
• 6:37:43
  Speaker 1: Peaceful, calm, so peaceful in a pot your body, Let
• 6:38:04
  Speaker 1: it go everything and everything so peaceful call.
• 6:38:24
  Speaker 5: So relax.
• 6:38:31
  Speaker 1: Every second the pussies you fill.
• 6:38:41
  Speaker 5: D D path, relax.
• 6:38:51
  Speaker 1: D PA.
• 6:38:55
  Speaker 3: And g.
• 6:39:02
  Speaker 1: Come circle.
• 6:39:10
  Speaker 19: Be fall.
• 6:39:15
  Speaker 1: So very piece of your head, bult your ties. Such
• 6:39:29
  Speaker 1: piece and comfort ride all the time. Such peace and
• 6:39:42
  Speaker 1: comfort spread through your body, mind deeper, depot such facts,
• 6:40:03
  Speaker 1: spreading and sinking deeper a remuson your body.
• 6:40:16
  Speaker 5: Sud feel.
• 6:40:20
  Speaker 1: Amazing, so relaxed.
• 6:40:28
  Speaker 20: Space so curls peace.
• 6:40:44
  Speaker 1: Let's it go everything the body scan focusing on firstly
• 6:41:01
  Speaker 1: how you feel in your body, not trying to change
• 6:41:06
  Speaker 1: how you feel, not trying to relax, not trying to
• 6:41:12
  Speaker 1: move away from any discomfort or stress or tension. Just accepting,
• 6:41:21
  Speaker 1: observing and accepting how you feel in the different parts
• 6:41:26
  Speaker 1: of your body. Just allowing yourself to be exactly as
• 6:41:33
  Speaker 1: you are. To notice to get in touch with how
• 6:41:44
  Speaker 1: you actually feel in this moment.
• 6:41:51
  Speaker 5: To start off.
• 6:41:54
  Speaker 1: By focusing on your hands. Just be aware of your hands.
• 6:42:09
  Speaker 1: Like you to move your hands around, just maybe move
• 6:42:14
  Speaker 1: your fingers a little bit. I've been in closer in
• 6:42:19
  Speaker 1: your hands, very gently, just so thing you can get
• 6:42:27
  Speaker 1: in touch with how your hands and your fingers fell.
• 6:42:39
  Speaker 1: Very very slow movements Focusing now on your feet. If
• 6:42:58
  Speaker 1: you can just do kind of an equivalent with your
• 6:43:02
  Speaker 1: feet as you've just done with your hands. Maybe turn
• 6:43:10
  Speaker 1: in your ankles, moving your feet around, moving your toes gently,
• 6:43:21
  Speaker 1: very very gently, and very slowly, noticing the hell your
• 6:43:33
  Speaker 1: feet fill in this moment. Focusing now on your eyes,
• 6:43:49
  Speaker 1: I'd like you to just focus on your eyelids. Maybe
• 6:43:56
  Speaker 1: you can open and close your eyes a couple of
• 6:43:59
  Speaker 1: times to really get in touch with how you feel.
• 6:44:05
  Speaker 1: When you do close your eyes. The muscle changes in
• 6:44:13
  Speaker 1: your eyes when you do close them. Maybe you're raising
• 6:44:19
  Speaker 1: your eyebrows. It stretches the tops of your eyes, perhaps
• 6:44:28
  Speaker 1: squinting your eyes, scrunching up your eyes, just so you
• 6:44:36
  Speaker 1: can really get in touch all aspects of how your
• 6:44:48
  Speaker 1: eyes feel.
• 6:44:52
  Speaker 5: Right now.
• 6:45:01
  Speaker 1: Now focusing on your thighs, and then it just starts
• 6:45:08
  Speaker 1: you to gently tense your thighs, just very very gently,
• 6:45:18
  Speaker 1: just enough so you can become more achieved to the
• 6:45:30
  Speaker 1: physical sensation of your upper legs, the front of your thighs,
• 6:45:39
  Speaker 1: and the banks of your fine noticing and absurding how
• 6:45:52
  Speaker 1: your thighs feel right now. Moving your focus to the
• 6:46:07
  Speaker 1: back of your neck, just noticing.
• 6:46:13
  Speaker 5: The back of your neck.
• 6:46:16
  Speaker 1: The muscles. Of course, they lead to the side of
• 6:46:21
  Speaker 1: your neck. They also lead to the top of your back,
• 6:46:28
  Speaker 1: which leads to your shoulders. So as you focus on
• 6:46:34
  Speaker 1: the back of your neck, maybe you can move your
• 6:46:39
  Speaker 1: head gently upwards as if you're looking up. Maybe moving
• 6:46:48
  Speaker 1: your head down as if you're looking down. Perhaps moving
• 6:46:56
  Speaker 1: your head side to side, right only very slowly, very gently.
• 6:47:12
  Speaker 1: I'm not trying to force anything. It has to be
• 6:47:18
  Speaker 1: very very gentle, just so you can be more in
• 6:47:31
  Speaker 1: touch with the feelings, with the sensations of physical sensations
• 6:47:43
  Speaker 1: of how back of your neck fields. Right now, as
• 6:47:59
  Speaker 1: we now focus on the tops of your arms, the
• 6:48:09
  Speaker 1: parts where your biceps and dry steps on between your
• 6:48:14
  Speaker 1: elbow and your shoulders. So you focus on those parts,
• 6:48:23
  Speaker 1: the tops of your arms, you may like to just
• 6:48:29
  Speaker 1: tense them, but very very gently and slowly. See you're
• 6:48:40
  Speaker 1: not straining or putting any pressure whatsoever.
• 6:48:49
  Speaker 5: On your arms.
• 6:48:53
  Speaker 1: It's just slowly you can gain more. That's how your
• 6:49:04
  Speaker 1: uper aunts of feeling in this moment. Just notice as
• 6:49:17
  Speaker 1: you gently, very gently and slowly tighten the muscles and
• 6:49:29
  Speaker 1: they're gonna go. Notice how the tops of your arms
• 6:49:39
  Speaker 1: feel right now, as how focus on your stomach, the
• 6:50:00
  Speaker 1: area the lower apto an area below.
• 6:50:04
  Speaker 5: Your belly, but.
• 6:50:07
  Speaker 1: Moving all the way down to your heads, just above
• 6:50:15
  Speaker 1: your grind. Maybe you're able to tense these muscles in
• 6:50:28
  Speaker 1: the area very very gently.
• 6:50:36
  Speaker 5: And slowly.
• 6:50:43
  Speaker 1: If that's a difficult thing to do, maybe you can
• 6:50:47
  Speaker 1: just move your body, pushing your stomach up, maybe move
• 6:50:58
  Speaker 1: a little bit of a side it use nor hips.
• 6:51:03
  Speaker 3: Just so.
• 6:51:06
  Speaker 1: Get in chap hell lor lower opto an area is
• 6:51:20
  Speaker 1: feeling in this moment. There's not a physical sasations with
• 6:51:41
  Speaker 1: your lower abdomen. As you your attention.
• 6:51:59
  Speaker 5: Till mouth.
• 6:52:05
  Speaker 1: To see in your lips, then inside your mouth, your teeth,
• 6:52:14
  Speaker 1: your gums, your tongue, just not to s have your
• 6:52:30
  Speaker 1: tongue and your mouth feels. You may help by moving
• 6:52:40
  Speaker 1: your tongue around your mouth, moving it to your left,
• 6:52:48
  Speaker 1: maybe pressing it gently against the side of your mouth,
• 6:52:55
  Speaker 1: and then to the right gently side of your mouth,
• 6:53:04
  Speaker 1: perhaps pressing up against it the top of your mouth,
• 6:53:09
  Speaker 1: and let down gently against the bottom of your mouth.
• 6:53:18
  Speaker 1: Alas very slowly and a very very gentle.
• 6:53:34
  Speaker 3: So that you can.
• 6:53:39
  Speaker 1: Be aware how you feel in your mouth area. Now
• 6:54:07
  Speaker 1: got to focus.
• 6:54:10
  Speaker 5: On your wrists.
• 6:54:22
  Speaker 1: I'm gonna ask you to maybe just writing your wrists
• 6:54:31
  Speaker 1: your hands in a circular motion, very shackly and slowly
• 6:54:46
  Speaker 1: slightly again feel the sensations they are currently its experience
• 6:55:08
  Speaker 1: in rists perhapsolutely new ands up and down the game
• 6:55:26
  Speaker 1: very y chackla slolyry chanson sl start to observe lower
• 6:56:16
  Speaker 1: back there bare paths, just a bum of your hips
• 6:56:32
  Speaker 1: where your cosix are, the whole area which also really
• 6:56:44
  Speaker 1: does include the signs like your body because those muscles
• 6:56:52
  Speaker 1: are very much connected. There's those muscle source also move
• 6:57:02
  Speaker 1: into your hyperia, connecting into your buttocks, sides of your apps.
• 6:57:20
  Speaker 5: And if you're.
• 6:57:22
  Speaker 1: Physically able to do so, maybe you can very gently
• 6:57:33
  Speaker 1: just believe your body and slightly, very slowly some side
• 6:57:47
  Speaker 1: to side, just enough, yeah, to engage how you feel
• 6:58:07
  Speaker 1: your low back, perhaps sickly my heads gently up and down,
• 6:58:30
  Speaker 1: gently and slightly in order sound.
• 6:58:41
  Speaker 5: The touch.
• 6:58:45
  Speaker 1: With the physical sensations.
• 6:58:50
  Speaker 5: Of your love back.
• 6:59:08
  Speaker 1: As we have your attention to your joe an area
• 6:59:24
  Speaker 1: of your chin all the way up to the area
• 6:59:30
  Speaker 1: ears are.
• 6:59:33
  Speaker 5: Oh love your jaw.
• 6:59:46
  Speaker 3: You just.
• 6:59:48
  Speaker 1: It's okay to do sid gently open your mouth, no
• 6:59:58
  Speaker 1: whitness drenching, just very chiently and slurly my really new
• 7:00:10
  Speaker 1: mound an enclosing new mountain very gently. It's slurry story can.
• 7:00:36
  Speaker 5: Be touch.
• 7:00:44
  Speaker 1: With how your Joe feels now, like to sat down
• 7:01:21
  Speaker 1: chest area, I need to do anything. Want to move
• 7:01:36
  Speaker 1: your chest because it moves every time you brain move
• 7:01:49
  Speaker 1: svery gently and slly automatically with each craft you take.
• 7:02:09
  Speaker 1: Your focus on chest fails when you pray in your focus.
• 7:03:00
  Speaker 21: To your forms, John elbows, maybe you're able to.
• 7:03:16
  Speaker 1: Very chackly and sly tense the muscles in your farms.
• 7:03:31
  Speaker 1: And when you do that you can feel your outbods
• 7:03:37
  Speaker 1: as well, very gently and slowly. Jack came softly save
• 7:04:19
  Speaker 1: forms the dow pus like focus the rest of the
• 7:04:53
  Speaker 1: bank upper bank and the middle the middle of your bank.
• 7:05:19
  Speaker 1: Again this spot of your bodys also every time brain
• 7:05:36
  Speaker 1: when you like to sve, usually as subserve your other
• 7:05:50
  Speaker 1: bank in the middle of your bank can really fail.
• 7:06:03
  Speaker 1: Chats new focus but aks wry that muscle of a
• 7:07:10
  Speaker 1: those buds in the mid section de night to say,
• 7:07:45
  Speaker 1: how do I hates fail right now?
• 7:08:01
  Speaker 3: Chi can.
• 7:08:04
  Speaker 1: And chently wybe side to side and gently hint gently softly.
• 7:09:03
  Speaker 1: It's everything starts to slow down, including the thoughts in
• 7:09:27
  Speaker 1: your mind, and your mind itself just starts to gradually.
• 7:09:39
  Speaker 1: It doesn't have to be instant, but just gradually starting too.
• 7:09:47
  Speaker 1: It's almost like time is storing chin It's a slower
• 7:09:55
  Speaker 1: pace to maybe what you all used to in your
• 7:10:03
  Speaker 1: day to day life. It's a slower movement of energy,
• 7:10:25
  Speaker 1: very small movements which make up the larger movements, which
• 7:10:38
  Speaker 1: is always the case. Now when you move your hand,
• 7:10:46
  Speaker 1: it might seem like it's one movement, but it's lots
• 7:10:49
  Speaker 1: of minute different muscles moving in accordance with each other.
• 7:10:57
  Speaker 1: And what happens in this space that we're sharing is
• 7:11:14
  Speaker 1: we move from.
• 7:11:18
  Speaker 3: That big.
• 7:11:25
  Speaker 1: Movement into those smaller movements. Starting to focus on how
• 7:11:42
  Speaker 1: your body feels, not just as a whole, not just oh,
• 7:11:50
  Speaker 1: i'm feel in this way. I'm feeling stressed or tense,
• 7:11:54
  Speaker 1: or I'm feeling relaxed and calm, I'm feeling this way,
• 7:12:00
  Speaker 1: I'm feeling that way. Starting to notice that your body
• 7:12:11
  Speaker 1: begins to present to you small feelings around your body,
• 7:12:27
  Speaker 1: small physical sensations in your legs, whether pleasurable or not.
• 7:12:45
  Speaker 1: Maybe resisting the temptation to label them or to judge them.
• 7:12:56
  Speaker 1: Those feelings, just thinking thinking about them is just being neutral,
• 7:13:06
  Speaker 1: just feelings, not being particularly concerned, just noticing what your
• 7:13:22
  Speaker 1: body is telling you. Feelings in your arms instead of
• 7:13:38
  Speaker 1: feeling the hole of the arm, Maybe notice those individual feelings,
• 7:13:49
  Speaker 1: all those different muscles and the skin, the head of
• 7:14:00
  Speaker 1: your arms, that all the internal parts of your arms,
• 7:14:06
  Speaker 1: the veins, the bones, just being aware of maybe your
• 7:14:25
  Speaker 1: elbow on your right arm has a certain feeling. Maybe
• 7:14:33
  Speaker 1: you're left wrist also has its own individual physical sensation.
• 7:14:59
  Speaker 1: What about your forearm when you're right arm, you're right forearm,
• 7:15:13
  Speaker 1: there may not be any particular feeling that you could
• 7:15:19
  Speaker 1: even give a name to, may not feel like anything
• 7:15:28
  Speaker 1: other than just a feeling. You know, it's there. The
• 7:15:38
  Speaker 1: feelings in your shoulders, perhaps your shoulders when you think
• 7:15:44
  Speaker 1: about them, kind of almost like they're the same, you know,
• 7:15:50
  Speaker 1: the same feeling, almost like both of your shoulders are
• 7:15:55
  Speaker 1: just one thing. Of course, they're not. Lehen you focus
• 7:16:09
  Speaker 1: on your left shoulder and then on your right shoulder,
• 7:16:17
  Speaker 1: maybe find that you move the muscles a little bit,
• 7:16:23
  Speaker 1: maybe tense the muscles genly, noticing the difference in each shoulder.
• 7:16:49
  Speaker 1: Your lower back, the left side of your lower back
• 7:17:05
  Speaker 1: and the right side of your lower back of course,
• 7:17:16
  Speaker 1: that connection to your buttocks and to your hips, and
• 7:17:29
  Speaker 1: also moving up into the middle of your back, and
• 7:17:42
  Speaker 1: sometimes like right now, actually I want to focus on
• 7:17:46
  Speaker 1: their part. When I focused on my buttocks and then
• 7:17:52
  Speaker 1: I focused on the middle of my back, you almost
• 7:17:56
  Speaker 1: felt like the muscles in my lower back would be
• 7:17:59
  Speaker 1: in stretched very gently, just stretched a little bit. Even
• 7:18:11
  Speaker 1: though I wasn't doing anything to try to stretch your
• 7:18:19
  Speaker 1: lower back, it just seemed to happen. The feeling of
• 7:18:26
  Speaker 1: very gently stretching your lower back comes along. I have
• 7:18:45
  Speaker 1: feeling in your chest, just noticing what sensations you are
• 7:19:10
  Speaker 1: experiencing in your chest right now. And there's so much
• 7:19:27
  Speaker 1: of the chest. Of course, there's the collar bone leading
• 7:19:32
  Speaker 1: to the chest. You've got the chest bone, You've got
• 7:19:38
  Speaker 1: the muscles in your chest, and of course, if you're female,
• 7:19:47
  Speaker 1: there's possibly the breasts. If you're male, you've got the
• 7:19:57
  Speaker 1: different well why not that different these days, But.
• 7:20:02
  Speaker 5: There may be more.
• 7:20:05
  Speaker 1: Muscles at the top of the chest, but at the
• 7:20:12
  Speaker 1: side underneath, it's pretty much the same. Whether you're a
• 7:20:17
  Speaker 1: man or a woman. There's muscles there, muscles that stretch
• 7:20:22
  Speaker 1: out to your back as well as breast tissue stretches
• 7:20:28
  Speaker 1: and moves into your back to just being aware of
• 7:20:35
  Speaker 1: your chest, being with whatever feeling there is in your chest.
• 7:21:12
  Speaker 1: And when I noticed that, I focus on my chest,
• 7:21:19
  Speaker 1: I feel it in my back and my upper back.
• 7:21:24
  Speaker 1: I mean, I guess the obvious reason would be because
• 7:21:28
  Speaker 1: you know, I'm breathe it in and it stretches my
• 7:21:38
  Speaker 1: chest and my back at the same time. It feels
• 7:21:52
  Speaker 1: it feels okay, doesn't feel a little bit of pain
• 7:22:04
  Speaker 1: in my right chest A little bit not pain, but
• 7:22:11
  Speaker 1: little discomfort, maybe stiffness possibly, I don't know, Laice. My
• 7:22:22
  Speaker 1: shoulders are also watching to flex for some reason. I
• 7:22:31
  Speaker 1: think that's probably part of my upper back, that connection
• 7:22:39
  Speaker 1: between my shoulders and my other back, because I can
• 7:22:44
  Speaker 1: move my shoulders and stretch the muscles in my back,
• 7:22:51
  Speaker 1: moving the shoulders backwards up, which then moves. I think
• 7:22:58
  Speaker 1: it's the scapulous in your back. It feels quite nice. Actually,
• 7:23:19
  Speaker 1: a good thing about this is you can, if you
• 7:23:23
  Speaker 1: want to, you can just flex or stimulate the various
• 7:23:37
  Speaker 1: muscles in your body gently in order to get more
• 7:23:44
  Speaker 1: of a sense of how they feel. And when you're relaxing,
• 7:24:00
  Speaker 1: you do tense and muscle. Then you let it go,
• 7:24:04
  Speaker 1: You let it relax It relaxes way more than it
• 7:24:13
  Speaker 1: would normally. That you have to feel that you're able
• 7:24:23
  Speaker 1: to do that. There's no point in doing it if
• 7:24:27
  Speaker 1: there's an issue with the per part of your body.
• 7:24:36
  Speaker 1: You need to be gentle with yourself at all times
• 7:24:45
  Speaker 1: when relax in deeply, it's important to be kind to yourself.
• 7:25:04
  Speaker 1: Did you notice your mind? How much has your mind
• 7:25:13
  Speaker 1: slowed down since we started this recording? How come and
• 7:25:41
  Speaker 1: peaceful is your mind right now? We have nothing to
• 7:25:52
  Speaker 1: think about and just my voice to listen to. Because
• 7:26:02
  Speaker 1: you know the intention behind this recording, this relaxation. At
• 7:26:13
  Speaker 1: the very least, for you to feel more relaxed at
• 7:26:20
  Speaker 1: the end of the recording than you did at the beginning.
• 7:26:28
  Speaker 1: At the very least, for your mind to slow down
• 7:26:40
  Speaker 1: as your body continues to relax, because that's what you
• 7:26:54
  Speaker 1: want to happen. That's what you expect to happen, for
• 7:27:14
  Speaker 1: relaxation to fill your body, maybe calm in your mind
• 7:27:34
  Speaker 1: to the point of boredom. When you start maybe to
• 7:27:47
  Speaker 1: drift away breathed in, it's almost as if you're moving
• 7:28:28
  Speaker 1: further away from your body in your mind, just leaving
• 7:28:36
  Speaker 1: that there kind of liking it. An escape pod in
• 7:28:48
  Speaker 1: a spaceship a movie, a space movie, you know when
• 7:28:53
  Speaker 1: it gets a little part in it. Since the Month
• 7:28:59
  Speaker 1: Far Away Special seven three, continue drifting at peace, so
• 7:30:54
  Speaker 1: at pace, and focusing on that.
• 7:31:19
  Speaker 22: Feeling of those individual parts of your body that.
• 7:31:35
  Speaker 1: Are relaxing.
• 7:31:38
  Speaker 5: One by one.
• 7:31:46
  Speaker 1: You may find that every now and then he realized
• 7:31:59
  Speaker 1: that you are listening to my voice. It gives your
• 7:32:09
  Speaker 1: mind started to imagine something different, maybe started to almost
• 7:32:25
  Speaker 1: move into some kind of a dream state, and then
• 7:32:34
  Speaker 1: you become aware of my voice again. And even though
• 7:32:41
  Speaker 1: you may want to focus on my voice, you may
• 7:32:48
  Speaker 1: also wish to allow your mind to just drift naturally
• 7:33:03
  Speaker 1: into that space and comfort and safety. As you feel
• 7:33:24
  Speaker 1: warm comfort spreading through your body like a warm blanket
• 7:33:38
  Speaker 1: covering you, chentling, keeping your body at just the perfect temperature.
• 7:34:03
  Speaker 1: Even if you can hear background sounds, they just don't
• 7:34:15
  Speaker 1: seem to matter anymore. There's that sense of peace spreads
• 7:34:32
  Speaker 1: through your mind like a gentle breeze, yet strong enough
• 7:34:46
  Speaker 1: to blow away all negativity, strong enough remove from your
• 7:35:03
  Speaker 1: mind any anxiety or stress that was there before, and
• 7:35:21
  Speaker 1: blow away any other thoughts or feeling that just don't
• 7:35:32
  Speaker 1: fit with the sense relaxation, that is feeling your body
• 7:36:01
  Speaker 1: and your mind unless you focus on your mind and
• 7:36:21
  Speaker 1: count down from tend down to one. With each number,
• 7:36:28
  Speaker 1: your mind become slightly relaxed, just just slightly. From ten
• 7:37:02
  Speaker 1: down to nine, just a sniping movement. Nine down to eight,
• 7:37:10
  Speaker 1: just another small change in how you feel. Eight down
• 7:37:27
  Speaker 1: to seven. That feeling is that is a gap, almost
• 7:37:35
  Speaker 1: like a gap that starts to get wider, the gap
• 7:37:41
  Speaker 1: between those feelings that you used to have in your
• 7:37:49
  Speaker 1: mind compared to the feelings you have the growing now
• 7:37:59
  Speaker 1: feelings comfort and security and confidence, and the gap become
• 7:38:10
  Speaker 1: the wider, made down to seven, seven, down to six.
• 7:38:19
  Speaker 1: When you get to five, the mind will start to
• 7:38:25
  Speaker 1: have a certain physical sensations, like there's a magnet outside
• 7:38:39
  Speaker 1: of your head sucking a tension and stress and any
• 7:38:46
  Speaker 1: remaining feedings that you don't want, sucking them out through
• 7:38:53
  Speaker 1: your skull.
• 7:39:00
  Speaker 5: And down to four.
• 7:39:03
  Speaker 1: You could start to really experience that sense of not
• 7:39:10
  Speaker 1: just emptiness, but space, place full of fresh air, place
• 7:39:26
  Speaker 1: where you can stretch. It's almost as if as you
• 7:39:32
  Speaker 1: go down to four and three, your mind is expanding
• 7:39:38
  Speaker 1: with this sense.
• 7:39:43
  Speaker 5: Of peace.
• 7:39:46
  Speaker 1: And tranquility growing as it moved down to When you
• 7:39:56
  Speaker 1: get to one, mind just feels exactly how you want
• 7:40:06
  Speaker 1: to feel, almost perfect feeling, maybe a sensation that you'd
• 7:40:28
  Speaker 1: like to keep a place that's safe, where nothing can
• 7:40:41
  Speaker 1: affect you at all, and you can stay in that
• 7:40:57
  Speaker 1: that space of comfort, confidence, confident in your own ability
• 7:41:08
  Speaker 1: to create this space and this fear of comfort within
• 7:41:15
  Speaker 1: your own mind just by counting ten down to one.
• 7:41:27
  Speaker 1: And this is something that you can do yourself when
• 7:41:32
  Speaker 1: you're on your own, the time when you can maybe
• 7:41:39
  Speaker 1: sit down, maybe just for a few minutes, close your eyes,
• 7:41:52
  Speaker 1: just count slowly from ten down to one, and every
• 7:42:04
  Speaker 1: experience these feelings in your mind. And when you feel
• 7:42:17
  Speaker 1: that way in your mind, your body copies your mind,
• 7:42:32
  Speaker 1: and that feeling is spread through your spine and your
• 7:42:38
  Speaker 1: nervous system into every part of your body, travels through
• 7:42:46
  Speaker 1: your blood stream, heathing and relaxing, every articleterrics, stunts, and
• 7:43:13
  Speaker 1: we can we can practice this a few times before
• 7:43:22
  Speaker 1: the end of the recording, and then you can practice
• 7:43:27
  Speaker 1: on your own, and each time you countfort ten out
• 7:43:34
  Speaker 1: to one, the feelings of comforts, calmness, and deep deep
• 7:43:48
  Speaker 1: relaxation becomes stronger, deeper, feeling your mind and your brain
• 7:44:06
  Speaker 1: with these positive chemicals and spread through your body, relaxing
• 7:44:16
  Speaker 1: you so quickly, relaxing your whole body and mind.
• 7:44:27
  Speaker 5: So very.
• 7:44:29
  Speaker 1: Very easily, just by counting ten down to one. We're
• 7:44:46
  Speaker 1: gonna do it now. I'm gonna count from ten down
• 7:44:50
  Speaker 1: to one. I'd like you to repeat the number after me.
• 7:44:56
  Speaker 1: So when i'd say ten, you can just repeat to
• 7:45:02
  Speaker 1: yourself ten. Just notice, be aware of how you feel
• 7:45:19
  Speaker 1: in your mind and the body, and when I say nine,
• 7:45:29
  Speaker 1: you can repeat to yourself nine again, noticing increase in
• 7:45:46
  Speaker 1: comfort and calmness in your mind and in your body.
• 7:46:00
  Speaker 1: Say want to say eight when I say seven, six,
• 7:46:11
  Speaker 1: when I say five, four, when I say three, two, lastly,
• 7:46:31
  Speaker 1: when I say one, can you be that number?
• 7:46:44
  Speaker 3: Now?
• 7:46:44
  Speaker 1: Of course, when you do this on your own without
• 7:46:50
  Speaker 1: listening to me, you can say the numbers or whatever
• 7:46:56
  Speaker 1: speed that you feel is necessary for you, so you
• 7:47:05
  Speaker 1: can adapt. So you feel you want to say the
• 7:47:11
  Speaker 1: numbers ten down to one faster than I do, then
• 7:47:19
  Speaker 1: you go ahead and do that. Or if you feel
• 7:47:22
  Speaker 1: when you do it yourself that you'd like to have
• 7:47:26
  Speaker 1: more more space between the numbers, maybe take a lot
• 7:47:34
  Speaker 1: longer to get from ten or way down to one.
• 7:47:46
  Speaker 1: That's your choice also to do. So I'm going to
• 7:47:59
  Speaker 1: colt turned down to one. If I get to one,
• 7:48:09
  Speaker 1: that will be the end of this recording. Let's, of course,
• 7:48:15
  Speaker 1: you're listening to music, and the music will continue ten nine.
• 7:48:59
  Speaker 9: Might us.
• 7:52:59
  Speaker 1: Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty twelve eleven, ten, nine, seven, six, five, four,
• 7:54:24
  Speaker 1: three two one. Now open your eyes, noticing a physical
• 7:54:53
  Speaker 1: film having counted down from twenty to one, allowing stress
• 7:55:02
  Speaker 1: tension to leave through your fingertips and your toast. And
• 7:55:08
  Speaker 1: as you focus on your fingertips maybe they feel a
• 7:55:12
  Speaker 1: little bit tingling, which is I suppose quite understanding, considering
• 7:55:20
  Speaker 1: attention has been exiting your body through your fingertips. So
• 7:55:31
  Speaker 1: now I'm going to count from twenty pout to one again.
• 7:55:34
  Speaker 1: This time you feel relief of tension and stress and
• 7:55:44
  Speaker 1: the anxiety that you may have leaving through your stomach.
• 7:55:57
  Speaker 1: Just leaving through your stomach, almost as if it's just
• 7:56:01
  Speaker 1: releasing the whole of your stomach or naval to just
• 7:56:09
  Speaker 1: above your chest or below your chest, rather so surrounding
• 7:56:13
  Speaker 1: your belly by an area. The whole area. You can
• 7:56:18
  Speaker 1: feel the tension of your body where's left, just releasing
• 7:56:25
  Speaker 1: from the area, and you may notice that your stomach
• 7:56:28
  Speaker 1: will become very relaxed. As my countdown twenty down to
• 7:56:36
  Speaker 1: one now twenty nineteen, eighteen, seventeen, sixteen fifty fourteen thirty, twelve, eleven, ten, nine, eight, seven, six, four,
• 7:58:02
  Speaker 1: three two one. You can open your eyes again if
• 7:58:19
  Speaker 1: you can choose, but you can just keep them closed
• 7:58:22
  Speaker 1: because it feels relaxing. Just notice saying a stomach feels
• 7:58:30
  Speaker 1: notice as your focus just a little scared of your body,
• 7:58:36
  Speaker 1: not to say your body feels focusing up a body, back, chest, stomach,
• 7:58:47
  Speaker 1: playing songs, hands, feet, just noticing, and you know you
• 7:58:59
  Speaker 1: may start film of a sense of tiredness, which may
• 7:59:06
  Speaker 1: be the reason listening to this recording, because.
• 7:59:11
  Speaker 19: You like to.
• 7:59:14
  Speaker 1: Let go completely of everything, drive or into a nice natural, calm,
• 7:59:26
  Speaker 1: relaxing sleep. So now focus on your forehead, and if
• 7:59:46
  Speaker 1: you choose, you can incorporate your eyes in this focus
• 7:59:49
  Speaker 1: as well. Your forehead and your eyes. It's that whole
• 7:59:56
  Speaker 1: area basically almost as if you wearing a mask, you know,
• 8:00:01
  Speaker 1: like a I don't know that mask or something I'm
• 8:00:09
  Speaker 1: trying to sorrow or something you know, the kind of
• 8:00:12
  Speaker 1: mask that covers your eyes but also covers quite a
• 8:00:15
  Speaker 1: lot of the forehead. Focused on that area, because that's
• 8:00:22
  Speaker 1: the area that we're now going to release tension, stress
• 8:00:26
  Speaker 1: of your mind, your brain, from your mind, and any
• 8:00:32
  Speaker 1: tension that you may have remain in your face, your neck,
• 8:00:37
  Speaker 1: your jaw, your eyes, your forehead, or your scalp. So
• 8:00:45
  Speaker 1: basically any intension within your head area, including your mind
• 8:00:51
  Speaker 1: and your brain, that's going to be released through your forehead,
• 8:01:00
  Speaker 1: in your eyes. As I count down the game from
• 8:01:07
  Speaker 1: twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen.
• 8:01:54
  Speaker 5: To twelve.
• 8:02:11
  Speaker 1: Nine, eight, seven, six fives. You scared your face, jaw,
• 8:03:07
  Speaker 1: your eyes, the cheap beds, your ears, forehead, your scalp,
• 8:03:17
  Speaker 1: your neck, backing, your neck, front of your neck, the
• 8:03:23
  Speaker 1: side of your neck and throat. Being aware of the
• 8:03:35
  Speaker 1: comfort increased in relaxation, not just in your head and
• 8:03:46
  Speaker 1: neck and mind, also the rest of your eyes. Just
• 8:03:57
  Speaker 1: hissels calm, you felt, how easily it is to just
• 8:04:06
  Speaker 1: let go completely, let go completely, how easily what you
• 8:04:34
  Speaker 1: do palace to focus on the top of your head.
• 8:04:43
  Speaker 1: I'm going to allow every last least tension or stressed
• 8:04:53
  Speaker 1: the mind be at a green hiding in your body mind.
• 8:05:00
  Speaker 5: My head.
• 8:05:02
  Speaker 1: Just be sucked down on the top of your head.
• 8:05:10
  Speaker 23: At least.
• 8:05:14
  Speaker 1: To yeahs sat down into the clouds like a big
• 8:05:22
  Speaker 1: cloud of my head.
• 8:05:25
  Speaker 5: Was like a whoop.
• 8:05:27
  Speaker 1: It's just gonna suck attention out of the top of
• 8:05:32
  Speaker 1: your head. Just take away you focus legend opening on
• 8:05:45
  Speaker 1: the top of your head with intension, stressed in your
• 8:05:51
  Speaker 1: maybe issues, maybe wordes of it. Sad that I'm not
• 8:05:56
  Speaker 1: used to you. Now you all be sucked up out
• 8:06:00
  Speaker 1: of the top of my head. I've taken away. As
• 8:06:06
  Speaker 1: I count down again, I'm twenty down one now twenty
• 8:06:23
  Speaker 1: nineteen eighty seventy sixty fifty fourty wowne ads si six.
• 8:07:57
  Speaker 5: Four three.
• 8:08:12
  Speaker 1: What pream you not to see? How he failed? Have
• 8:08:37
  Speaker 1: relaxed dot com physically and mentally failed right now.
• 8:08:51
  Speaker 5: Now he's so.
• 8:08:55
  Speaker 1: Your mind feels feel so nice to just let go,
• 8:09:04
  Speaker 1: to give yourself some space to breathe easily, to think calmly,
• 8:09:18
  Speaker 1: just to take a break from all that pointless worry
• 8:09:24
  Speaker 1: and concerns about things that you don't need to think
• 8:09:29
  Speaker 1: about right now, because this is your time to let go.
• 8:09:41
  Speaker 1: This is your space to enjoy feeling deeply relaxed, peaceful
• 8:09:51
  Speaker 1: in your mind, relaxed in your body. They can feel
• 8:09:59
  Speaker 1: so good, so nice to just not have to do anything,
• 8:10:11
  Speaker 1: to be able to really enjoy that serenity that comes
• 8:10:21
  Speaker 1: and let it go completely, that peacefulness that comes with it.
• 8:10:35
  Speaker 3: In this.
• 8:10:37
  Speaker 1: Peaceful space. And you can keep this sense of calmness
• 8:10:48
  Speaker 1: through the long you choose. You choose a drift off
• 8:11:01
  Speaker 1: into a deep, healing natural sleep, then you can do that.
• 8:11:11
  Speaker 1: It's completely up to you, and you can keep this
• 8:11:20
  Speaker 1: feeling of calmness physically in your mind for so long
• 8:11:26
  Speaker 1: you choose to feel completely relaxed, completely relaxed, and I'd
• 8:11:44
  Speaker 1: like you to make up your mind, then you get
• 8:11:49
  Speaker 1: to relax. I want to explore all that with you.
• 8:12:01
  Speaker 1: What it feels like when you actually decide that you're
• 8:12:08
  Speaker 1: going to relax, not forcing yourself, but giving yourself that. Yes,
• 8:12:17
  Speaker 1: it is a command, really, isn't it. When you're telling
• 8:12:19
  Speaker 1: yourself relax in a gentle but firm way that only
• 8:12:29
  Speaker 1: you can really tell yourself in that way. You can't
• 8:12:34
  Speaker 1: really have someone else say to you. And now relax, relax,
• 8:12:39
  Speaker 1: you know, and it needs to be gentle, but you can't.
• 8:12:43
  Speaker 1: Someone else can't really have the same the same kind
• 8:12:50
  Speaker 1: of influence or power that you have over your owncality,
• 8:13:01
  Speaker 1: over how you feel, because when you say it to yourself,
• 8:13:12
  Speaker 1: it means more. It's personal, and your brain, your unconscious mind,
• 8:13:21
  Speaker 1: and your body listens to what you say. So for example,
• 8:13:28
  Speaker 1: we'll test it out. You'll do your test.
• 8:13:31
  Speaker 9: If you your.
• 8:13:31
  Speaker 1: Tests along the way, and you can get more of
• 8:13:35
  Speaker 1: an idea of the force, a positive force you can
• 8:13:42
  Speaker 1: have in creating a sense of comfort and relaxation in
• 8:13:50
  Speaker 1: your body and your mind quite quickly just by you
• 8:13:57
  Speaker 1: telling yourself to relax. So I'm going to start by
• 8:14:07
  Speaker 1: it's focus on your hands. So focus on your hands.
• 8:14:13
  Speaker 1: Just tell your hands to relax. Just say relax. As
• 8:14:20
  Speaker 1: you focus on your hands, you could say, my hands
• 8:14:26
  Speaker 1: are relaxed, or I want my hands to relax. I
• 8:14:31
  Speaker 1: think if you actually do it directly by focusing and
• 8:14:38
  Speaker 1: imagining that your hands, can you hear what you're saying.
• 8:14:42
  Speaker 1: You like they've got little ears to the little head.
• 8:14:47
  Speaker 1: So talking to your hands and just say relax, not
• 8:14:58
  Speaker 1: to se how your hands start to relax. Now focus
• 8:15:19
  Speaker 1: on your eyes and tell your eyes to relax. You're
• 8:15:23
  Speaker 1: just saying the same word relax, and find the right
• 8:15:30
  Speaker 1: tone for you.
• 8:15:34
  Speaker 24: You know, I might say relax, but you you might
• 8:15:38
  Speaker 24: say relax or relax.
• 8:15:44
  Speaker 1: You know, you might say it differently to yourself, and
• 8:15:49
  Speaker 1: that's important for you to gauge what feels right for you.
• 8:15:57
  Speaker 1: To just tell your eyes to relax whilst focusing on
• 8:16:02
  Speaker 1: your eyes, your eyelids, the muscles around your eyes, your eyebrows,
• 8:16:08
  Speaker 1: and just tell your eyes directly relax. Now. Now, I
• 8:16:44
  Speaker 1: just did that myself, and sometimes you may feel that
• 8:16:54
  Speaker 1: you need a bit more time for the different parts
• 8:16:59
  Speaker 1: to relat you know, because I started talking again and
• 8:17:03
  Speaker 1: maybe that part hasn't relaxed fully. But what happened is
• 8:17:08
  Speaker 1: that would just continue to relax even though I'm talking.
• 8:17:13
  Speaker 1: That's happening with my eyes. Something else I noticed is
• 8:17:20
  Speaker 1: when I started focusing on my eyes, that actually almost
• 8:17:24
  Speaker 1: became They got worse before they got better in a way.
• 8:17:28
  Speaker 1: So I felt a degree of tension growing in my
• 8:17:31
  Speaker 1: eyes and then disappearing. So I think what that was
• 8:17:37
  Speaker 1: really was just ME becoming more aware of the tension
• 8:17:43
  Speaker 1: that was already there that I wasn't I wasn't focused
• 8:17:48
  Speaker 1: on it before, so I wasn't really acknowledging it more
• 8:17:55
  Speaker 1: really conscious to those feelings. Yeah, my eyes still continue
• 8:18:10
  Speaker 1: to relax as well as my hands. Actually, my hands
• 8:18:17
  Speaker 1: have got a certain kind of energy, like not buzzing,
• 8:18:23
  Speaker 1: but like a kind of feel, a degree of energy
• 8:18:28
  Speaker 1: in my hands. Maybe that's where the tension has been released.
• 8:18:36
  Speaker 1: Maybe that's called in there. The next part, I think
• 8:18:46
  Speaker 1: we should focus on the back of the neck. That's
• 8:18:49
  Speaker 1: a part is quite often well for me, holds tension.
• 8:18:54
  Speaker 1: I don't know about for yourself, but I think it's
• 8:18:56
  Speaker 1: quite a standard place where tension that's sometimes held. So,
• 8:19:05
  Speaker 1: and I'm doing exactly what you're doing as you do
• 8:19:08
  Speaker 1: it as well, so I'm telling my body parts to
• 8:19:12
  Speaker 1: relax as well. So if you tell your neck, the
• 8:19:15
  Speaker 1: back of your neck, focus on the back of your neck,
• 8:19:18
  Speaker 1: and then just say relax in your own words, in
• 8:19:25
  Speaker 1: your own tone, in your own voice. You can say
• 8:19:28
  Speaker 1: out loud, or you can just say to yourself internally,
• 8:19:33
  Speaker 1: but you're focusing it and you're saying it literally to
• 8:19:37
  Speaker 1: the back of your neck, as if the back of
• 8:19:40
  Speaker 1: your lick can actually hear what you're saying. So do
• 8:19:47
  Speaker 1: that now, Just say relax to the back of your neck,
• 8:19:52
  Speaker 1: then I'll do the same. Then what I noticed and
• 8:20:33
  Speaker 1: you may have had similarly, is even though I was
• 8:20:38
  Speaker 1: focusing on the back of the leck, other parts started
• 8:20:47
  Speaker 1: to and I showed themselves to me, or maybe because
• 8:20:54
  Speaker 1: they want to be relaxed as well. But I started
• 8:20:57
  Speaker 1: noticing the feelings of my shoulders at tension, and my
• 8:21:00
  Speaker 1: shoulders and in my upper back. Whether that was because
• 8:21:08
  Speaker 1: my back of my neck was saying I'm pretty much okay,
• 8:21:14
  Speaker 1: it's the other parts that need attention, but my low
• 8:21:23
  Speaker 1: my back of my neck is still relaxing, but I
• 8:21:27
  Speaker 1: just became aware of other parts that needed attention. Now,
• 8:21:34
  Speaker 1: this might happen and it's not. It doesn't mean that
• 8:21:39
  Speaker 1: it's going wrong. It just means you're being notified if
• 8:21:45
  Speaker 1: more places that also want to feel relaxed. So I'm
• 8:21:53
  Speaker 1: going to focus on my other back. So you can
• 8:21:57
  Speaker 1: do the same. Even if you don't have any feelings
• 8:22:03
  Speaker 1: of a tension, they're obvious in your other baby. You
• 8:22:08
  Speaker 1: just focus on your back, the whole area from the
• 8:22:13
  Speaker 1: shoulder blades down to the middle of your back, and
• 8:22:18
  Speaker 1: the spine needs all the shoulder blades. Yeah, that's the
• 8:22:29
  Speaker 1: parts that really It's given me.
• 8:22:35
  Speaker 3: That not.
• 8:22:37
  Speaker 1: That it needs relaxing. Yourselves gonna ask that wad to relax,
• 8:22:42
  Speaker 1: and you can do the same. Now relax your upper back.
• 8:23:08
  Speaker 1: Something strange happened there, and this often happens.
• 8:23:13
  Speaker 23: I've been doing this.
• 8:23:17
  Speaker 1: For sixteen years or something, and often I'm wasn't surprised,
• 8:23:24
  Speaker 1: but amazed really that there can be a feeling. So
• 8:23:31
  Speaker 1: when I was focusing on the back of my neck,
• 8:23:34
  Speaker 1: my other back was starting to feel quite stressed and
• 8:23:39
  Speaker 1: in need of attention. As soon as I started talking
• 8:23:45
  Speaker 1: to you about my upper back and talking about, you know,
• 8:23:50
  Speaker 1: getting ready to ask the upper back to relax, when
• 8:23:55
  Speaker 1: the back already started to relax. It's almost as if
• 8:24:01
  Speaker 1: it doesn't need to hear the words, just needs the intention,
• 8:24:11
  Speaker 1: just needs to be noticed. That is something that often
• 8:24:23
  Speaker 1: happens in this type of situation is when you start
• 8:24:31
  Speaker 1: to relax a couple of parts of your body, as
• 8:24:37
  Speaker 1: we've done with our hands, our eyes and eye lids,
• 8:24:43
  Speaker 1: and now back of the neck, top of the back,
• 8:24:52
  Speaker 1: up the back, the rest of the body seems to
• 8:24:55
  Speaker 1: just take notice and decide in its own way to
• 8:25:04
  Speaker 1: start relaxing. Other parts of your body start to just
• 8:25:13
  Speaker 1: become looser. I suppose it's kind of like a bit
• 8:25:20
  Speaker 1: of an avalanche, you know, the little ball starts rolling
• 8:25:26
  Speaker 1: before you know. The whole of your body is completely
• 8:25:29
  Speaker 1: relaxed and cold. And if you focus on your face,
• 8:25:46
  Speaker 1: you focus on your eyes, your eyelids, your eyebrows, the
• 8:25:54
  Speaker 1: muscles around your eyes. Maybe you start to notice that
• 8:26:04
  Speaker 1: your forehead is more relaxed than it was. Maybe your
• 8:26:10
  Speaker 1: face is more relaxed. I would say, my entire face
• 8:26:16
  Speaker 1: is not more relaxed us. So I'm going to focus
• 8:26:31
  Speaker 1: now on your shoulders again, just like before. Just tell
• 8:26:38
  Speaker 1: your shoulders, and you can do them individually. You can
• 8:26:42
  Speaker 1: do quite a shoulder and that shoulder. I just did
• 8:26:47
  Speaker 1: do both at the same time. Just tell your shoulders,
• 8:26:52
  Speaker 1: actually focus on them in your mind, focus on that
• 8:26:56
  Speaker 1: they feel. Maybe you can see in your minds on
• 8:27:05
  Speaker 1: Just tell your shoulders, two legs as nice as they
• 8:27:50
  Speaker 1: were eggs, but didn't notice. Especially on my bank, is
• 8:28:09
  Speaker 1: the connection between different parts, the bank, the shoulders.
• 8:28:15
  Speaker 12: The neck.
• 8:28:21
  Speaker 1: Being all connected. Being such a large part of your body,
• 8:28:29
  Speaker 1: it's always hard to separate them from each other. My
• 8:28:38
  Speaker 1: lower bank is starting to relax on the same.
• 8:28:46
  Speaker 23: Maybe I'm going.
• 8:28:47
  Speaker 1: Too slowly and that could be an issue because we
• 8:28:53
  Speaker 1: will go at different speeds, and the idea of the
• 8:28:59
  Speaker 1: beginning and that this recording was for you to be
• 8:29:02
  Speaker 1: able to just say to yourself, relax without focusing on
• 8:29:18
  Speaker 1: any particular part of your body. Because when you know
• 8:29:23
  Speaker 1: that telling your hands to relax and your head relax,
• 8:29:36
  Speaker 1: let me tell your eyelids, your eyes, the muscles around
• 8:29:43
  Speaker 1: your eyes, your eyebrows to relax, and they relax. You
• 8:29:59
  Speaker 1: tell the back up your neck, turn legs, different axes.
• 8:30:19
  Speaker 1: You tell your up back to legs.
• 8:30:38
  Speaker 5: And different axes.
• 8:30:47
  Speaker 1: You tell your shoulders, two legs, they relax. You told
• 8:31:26
  Speaker 1: your hands to relax, they relaxed, they continued to relax.
• 8:31:39
  Speaker 1: When you told your eyelids, the muscles around your eyes,
• 8:31:46
  Speaker 1: your eyebrows to relax, they relaxed and to relax. H
• 8:32:04
  Speaker 1: He told the back of your neck. When you saw
• 8:32:07
  Speaker 1: the back of your neck, told it to relax, it
• 8:32:18
  Speaker 1: relaxed and continued.
• 8:32:23
  Speaker 5: To relax.
• 8:32:32
  Speaker 1: And you told your ulpa back to relax. He relaxed
• 8:32:42
  Speaker 1: and continued to relax. That's with your shoulders. He told
• 8:32:58
  Speaker 1: your shoulders to relax, Your shoulders relaxedtinues.
• 8:33:11
  Speaker 23: Into ns.
• 8:33:18
  Speaker 1: And it's not just that it's that the rest of
• 8:33:26
  Speaker 1: your body has also been listening, and their relaxation has
• 8:33:34
  Speaker 1: been spread in So from your eyes, the relaxation spread
• 8:33:40
  Speaker 1: to your forehead, round your face, into your skin, into
• 8:33:48
  Speaker 1: your jaw, into the front's side, to your bak, down
• 8:34:03
  Speaker 1: your chest and stole relaxed hands and shoulders met through
• 8:34:18
  Speaker 1: your arms, relaxing four arms up, arms, elberts.
• 8:34:26
  Speaker 5: Your wrists. Let's go our pang.
• 8:34:43
  Speaker 1: Hips, but exploy.
• 8:34:48
  Speaker 5: Just start to.
• 8:34:49
  Speaker 1: Relax and tea comfort spreading through your eleggs, way down
• 8:35:05
  Speaker 1: your ankles, the tops of your feet, the sight of
• 8:35:14
  Speaker 1: your face, the bottoms of your face, relaxing in your times,
• 8:35:31
  Speaker 1: each time relaxing. And as your body relaxes more, you
• 8:35:57
  Speaker 1: might become slow, paceful, to the point where, if he
• 8:36:24
  Speaker 1: chose to fall asleep easily, he say, drift the way,
• 8:36:49
  Speaker 1: because it's nothing in your mind to pray. Space on
• 8:37:05
  Speaker 1: your body continus reds with that connection between the body relaxing.
• 8:37:41
  Speaker 5: The word.
• 8:37:43
  Speaker 1: He said to yourself, relax state that need. The fact
• 8:37:58
  Speaker 1: is just one. You can just fight your song. You
• 8:38:05
  Speaker 1: entire body say ow for word. Who things.
• 8:38:30
  Speaker 3: The s.
• 8:38:32
  Speaker 1: Those sensations of comfort spreading throughout your body, They say,
• 8:38:52
  Speaker 1: cal and three.
• 8:39:27
  Speaker 23: Who need to do?
• 8:39:30
  Speaker 1: Just to s.
• 8:40:11
  Speaker 25: Starting down up a twenty nineteen eighteen seventeen sixteen.
• 8:41:13
  Speaker 5: Six four.
• 8:42:06
  Speaker 1: Thirty two.
• 8:43:24
  Speaker 26: Us U.
• 8:45:46
  Speaker 3: M U.
• 8:46:48
  Speaker 1: L eight.
• 8:50:01
  Speaker 27: Us us US USA.
• 8:54:00
  Speaker 1: One. So counting down ten to one, ten nine eight, seven, six, five.
• 8:54:34
  Speaker 14: Four three.
• 8:54:41
  Speaker 1: Two one. And maybe that was a bit too quick
• 8:54:53
  Speaker 1: in order to relax.
• 8:54:55
  Speaker 23: Maybe it's a bit.
• 8:54:56
  Speaker 1: Too fast for you to note is the calming of
• 8:55:02
  Speaker 1: your body, maybe even a little bit of pressure there,
• 8:55:09
  Speaker 1: Like you're counting down from ten to one. What do
• 8:55:13
  Speaker 1: you expect me to do? Man, expect me to stick
• 8:55:16
  Speaker 1: go with floppy just because you're counting down to If
• 8:55:25
  Speaker 1: you try it again, but this time, I'll go a
• 8:55:29
  Speaker 1: bit slower this time, and you focus on the whole
• 8:55:36
  Speaker 1: of your body before we focus on your legs. Just
• 8:55:43
  Speaker 1: notice how your body does start to feel more relaxed
• 8:55:57
  Speaker 1: with every number that I countdown ten nine, eight, seven, six,
• 8:56:41
  Speaker 1: five four three, yeah.
• 8:57:34
  Speaker 5: One.
• 8:57:46
  Speaker 1: I just notice how how you feel generally, how your
• 8:57:51
  Speaker 1: body feels. It's not necessary there really even about counting
• 8:58:05
  Speaker 1: down from ten to one. It's that space that.
• 8:58:12
  Speaker 3: You have, that.
• 8:58:17
  Speaker 1: Space between being active physically or mentally, just sitting or
• 8:58:38
  Speaker 1: lying down, just being there, not doing anything. Not saying
• 8:58:43
  Speaker 1: anything or needing to think about anything. So it opens
• 8:58:50
  Speaker 1: up a space, you know, a bit of a space,
• 8:58:55
  Speaker 1: the gap. And the more I camped down for the
• 8:59:04
  Speaker 1: tental one, the bigger that gap becomes. So there's that
• 8:59:12
  Speaker 1: gap of calmness, of comfort and relaxation. It's a nice feeling,
• 8:59:30
  Speaker 1: and it moves those stresses or discomforts physically or emotionally
• 8:59:40
  Speaker 1: moves away. Allows you.
• 8:59:53
  Speaker 3: To just.
• 8:59:57
  Speaker 1: Slow down, someone who count again from ten down to
• 9:00:03
  Speaker 1: one and notice that gap widening, the gap. And as
• 9:00:13
  Speaker 1: it widens, it's almost like the the stress of attention
• 9:00:19
  Speaker 1: falls into the gap. It gives you that distance, that space.
• 9:00:40
  Speaker 1: Now ten nine, a, seven, six, five, four three two one.
• 9:02:47
  Speaker 1: How did your body you feel.
• 9:02:53
  Speaker 19: Now?
• 9:03:06
  Speaker 1: Can you notice that? Do you feeling calmer? Are you
• 9:03:18
  Speaker 1: feeling more relaxed? As we now focus on your legs,
• 9:03:48
  Speaker 1: just your legs. You're just gonna start with focusing on
• 9:04:09
  Speaker 1: your thighs. Of course, it's not the most exciting thing
• 9:04:28
  Speaker 1: to be doing, because I'm sure like most of your
• 9:04:35
  Speaker 1: body is not not going on right now. Just focusing
• 9:04:48
  Speaker 1: on the whole of your thighs, the tops of your thighs,
• 9:04:55
  Speaker 1: the sides of your fighs, the bottoms of your th
• 9:05:02
  Speaker 1: outer thighs and your inner thighs, basically the whole of
• 9:05:07
  Speaker 1: your thigh that leads into.
• 9:05:10
  Speaker 23: Your hip.
• 9:05:14
  Speaker 1: And it goes down to your knee joints. Now, this
• 9:05:25
  Speaker 1: is a big area. It's a very heavy area. It's
• 9:05:33
  Speaker 1: very strong, probably the strongest muscles in your body or
• 9:05:39
  Speaker 1: in your thighs. But I don't think we perhaps will
• 9:05:55
  Speaker 1: give enough attention to our thighs. Perhaps we don't they
• 9:06:07
  Speaker 1: acknowledge how important our thighs are to our lives, how
• 9:06:28
  Speaker 1: much they actually do for us all through our lives.
• 9:06:44
  Speaker 1: And it may seems sound really weird. I think that
• 9:06:50
  Speaker 1: all of our body parts, especially our thighs, need some TLC,
• 9:07:02
  Speaker 1: a bit of love shown, a bit of the acknowledgment,
• 9:07:14
  Speaker 1: thank you, gratitude for what advice do for us. And
• 9:07:30
  Speaker 1: I know this may sound it strange.
• 9:07:35
  Speaker 23: Maybe you think, why am I?
• 9:07:38
  Speaker 1: Surely I should be able in the garden hugging a
• 9:07:41
  Speaker 1: tree or something. Oh, it's hard to set a microphone
• 9:07:49
  Speaker 1: up on a tree. That's why I'm doing this indoors.
• 9:07:52
  Speaker 1: Otherwise I would be outside hugging a tree. Now I
• 9:07:56
  Speaker 1: can't see the television from the tree. You move down
• 9:08:05
  Speaker 1: to your knees, you gain such an important part, and
• 9:08:15
  Speaker 1: I think we don't necessarily I'll speak for myself here,
• 9:08:21
  Speaker 1: I don't necessarily appreciate all that my needs do for
• 9:08:27
  Speaker 1: me until I have a problem with my knee. It's
• 9:08:33
  Speaker 1: occasionally a favor, maybe I'll bash it, or it's aching
• 9:08:38
  Speaker 1: for some reason. It's then that I realize how much
• 9:08:45
  Speaker 1: it does. You know, the benefit of being able to
• 9:08:50
  Speaker 1: use my legs without any kind of physical discomfort is
• 9:09:00
  Speaker 1: that beautiful thing that's possibly not appreciated until it's temporarily removed.
• 9:09:09
  Speaker 1: You know that's comfort. As you focus on your knees,
• 9:09:19
  Speaker 1: regardless of how your knees feel, you can have that
• 9:09:24
  Speaker 1: sense of gratitude and love to your needs for all
• 9:09:31
  Speaker 1: that they do for you, and you can still have
• 9:09:43
  Speaker 1: that attention on your thighs. Maybe notice how your thighs feel,
• 9:09:50
  Speaker 1: Maybe notice that they are relaxing more deeply as you
• 9:10:09
  Speaker 1: focus now on the bottoms of your legs, shines and
• 9:10:15
  Speaker 1: your calf muscles, the bones between your knees and your
• 9:10:21
  Speaker 1: feet incorporates, and the course your ankles so important. Can
• 9:10:34
  Speaker 1: you know anyone that's had even like the slightest spray
• 9:10:39
  Speaker 1: of an ankle knows how how much we take our
• 9:10:46
  Speaker 1: ankles for granted, and it's kind of strange in a
• 9:10:55
  Speaker 1: way when you think that, you know it, logically, our
• 9:11:00
  Speaker 1: wrists are a lot thinner than the rest of their arms,
• 9:11:05
  Speaker 1: which is okay, it doesn't I can't see any problem
• 9:11:08
  Speaker 1: with that, you know, just picking stuff up by our
• 9:11:13
  Speaker 1: ankles so much thinner than the rest of our legs,
• 9:11:25
  Speaker 1: and from a physics perspective or logical even it doesn't
• 9:11:30
  Speaker 1: really make sense that all this weight will ultimately be
• 9:11:37
  Speaker 1: resting on your ankles then leading to your feet at
• 9:11:47
  Speaker 1: a thin area, thin bone. Yeah, it does so much
• 9:11:56
  Speaker 1: great work. Supports supports out body for a lifetime, helps
• 9:12:08
  Speaker 1: us to balance, It helps you to get around and
• 9:12:18
  Speaker 1: be mobile. There's the calf muscles. Of course, when I
• 9:12:32
  Speaker 1: was younger, I couldn't see the point in calf muscles.
• 9:12:36
  Speaker 1: Didn't seem to do anything. Okay, if I walked around
• 9:12:41
  Speaker 1: on tiptoes, then my calf muscles get some work. But
• 9:12:45
  Speaker 1: of course that's not true. The calf muscles are being
• 9:12:48
  Speaker 1: used whenever we use their legs and your shins there
• 9:13:01
  Speaker 1: to protect you'll lower legs shaped in a way almost
• 9:13:12
  Speaker 1: as a protector with the bone leading, of course, to
• 9:13:24
  Speaker 1: your ankles and your feet. I'm not going to focus
• 9:13:35
  Speaker 1: on your feet. We're just going to focus on the legs.
• 9:13:39
  Speaker 1: And I realize, and now that I've mentioned your feet,
• 9:13:44
  Speaker 1: you probably focusing on them anyway, So maybe I should
• 9:13:49
  Speaker 1: focus on your feet a little bit. You can have
• 9:13:55
  Speaker 1: the me in awareness the same as you of your thighs.
• 9:14:01
  Speaker 1: In your awareness.
• 9:14:02
  Speaker 23: Even though we haven't.
• 9:14:03
  Speaker 1: Been focusing on your thighs a few minutes and we're
• 9:14:09
  Speaker 1: focusing on your angles, there's still that sensation of comfort
• 9:14:26
  Speaker 1: in your thighs, and there's that moment of energy because
• 9:14:38
  Speaker 1: the thighs hold lots of different sensations. Of course, there's
• 9:14:45
  Speaker 1: the muscles, the big strong muscles that we have in
• 9:14:50
  Speaker 1: our thighs, and the skin on the outside of the thighs,
• 9:15:05
  Speaker 1: as in the outside of all of our body, can
• 9:15:10
  Speaker 1: be very sensitive, sensitive to the touch, sensitive to temperature,
• 9:15:28
  Speaker 1: and inside your thighs the bones, there's the muscle, there's
• 9:15:35
  Speaker 1: the blood, vessels, the art trees, all this stuff in
• 9:15:41
  Speaker 1: the side of thighs. I guess sometimes it'd be nice
• 9:15:49
  Speaker 1: if you could actually put your fingers inside your thighs
• 9:15:54
  Speaker 1: and a message.
• 9:15:58
  Speaker 23: So if you can.
• 9:15:58
  Speaker 1: Message on the outside, of course, and to be able
• 9:16:02
  Speaker 1: to get deep into the muscles, to be able to
• 9:16:05
  Speaker 1: just massage inside your thighs, message in the bones of
• 9:16:11
  Speaker 1: your leg massage or the veins and just gently healing
• 9:16:23
  Speaker 1: the thighs.
• 9:16:28
  Speaker 23: You can move down.
• 9:16:31
  Speaker 1: Message and inside your knees some message in those bones,
• 9:16:37
  Speaker 1: but with healing fingertips, spreading the healing.
• 9:16:43
  Speaker 23: Energy deep into the choice your knees. Of course, there's
• 9:16:53
  Speaker 23: the back of your you need know the.
• 9:16:57
  Speaker 1: Inside crease where your need is. It's a really sensitive area.
• 9:17:06
  Speaker 1: Really that's very nice when you stroke it. That might
• 9:17:10
  Speaker 1: be because it's an area that's not really touched very often.
• 9:17:17
  Speaker 1: It's almost like a hidden part a crease your legs.
• 9:17:24
  Speaker 1: It's almost like a part that has a sensitivity which
• 9:17:31
  Speaker 1: is a little bit different.
• 9:17:40
  Speaker 23: Of course, it's.
• 9:17:41
  Speaker 1: Protected by your legs, so you can imagine putting your
• 9:17:52
  Speaker 1: fingers into that crease on your legs. Following between your legs,
• 9:18:03
  Speaker 1: you can just message with your fingertips. Let your fingertips
• 9:18:08
  Speaker 1: going inside, massage in the muscle tissue. You can of
• 9:18:19
  Speaker 1: course field the bones.
• 9:18:22
  Speaker 23: Of your knees, heating through your fingertips and then it
• 9:18:34
  Speaker 23: sho go down.
• 9:18:37
  Speaker 1: Deep half muscles.
• 9:18:39
  Speaker 23: And that's the part I'd like to be able to
• 9:18:41
  Speaker 23: really put.
• 9:18:43
  Speaker 1: My fingertips deep inside my half muscles, massage in every
• 9:18:51
  Speaker 1: single tissue of the muscle, healing.
• 9:18:57
  Speaker 23: Every part, and then doing the same for my.
• 9:19:06
  Speaker 1: Shins assagy generally stroking the bones, generally stroking them, healing
• 9:19:18
  Speaker 1: and loving way, because they deserve to be treated as
• 9:19:25
  Speaker 1: the precious bones.
• 9:19:26
  Speaker 19: That they are.
• 9:19:28
  Speaker 1: The legs are so precious as in all the other
• 9:19:32
  Speaker 1: parts of our body, and more precious of immature.
• 9:19:40
  Speaker 23: When the planet.
• 9:19:49
  Speaker 1: When you start to think about the legs in this way,
• 9:20:02
  Speaker 1: you can change your perspective.
• 9:20:07
  Speaker 23: Might sound it's silly to start here, the idea of heaven.
• 9:20:17
  Speaker 23: Love your ls, show an appreciation.
• 9:20:23
  Speaker 1: Your thighs, want them to be able tower put your
• 9:20:28
  Speaker 1: hands in your thighs, the massage the muscles and the bones.
• 9:20:39
  Speaker 1: How do you get your fingers deep in there, releasing
• 9:20:43
  Speaker 1: all attention, just to show how much you care about
• 9:20:55
  Speaker 1: your lex.
• 9:20:57
  Speaker 19: How you care for what you're do for you.
• 9:21:02
  Speaker 1: Regularly.
• 9:21:05
  Speaker 23: You mean your cars, your.
• 9:21:09
  Speaker 1: Ankles, the strength of your ankles considerably, how thin they
• 9:21:21
  Speaker 1: are compared to the rest of your legs, especially your fines. Yeah,
• 9:21:29
  Speaker 1: they're so strong, so flexible, absolutely amazing.
• 9:21:39
  Speaker 23: Things.
• 9:21:40
  Speaker 1: Your ankles are truly a gift because of what they
• 9:21:50
  Speaker 1: do for you, supporting all that weight, regardless said how
• 9:22:02
  Speaker 1: what weight you are. Even if you only ate stone,
• 9:22:08
  Speaker 1: still might not weight with these little ankles.
• 9:22:15
  Speaker 19: Now, am I.
• 9:22:16
  Speaker 1: Look heavier than eat stain double back? Yet my ankles.
• 9:22:25
  Speaker 23: Support my body all the time.
• 9:22:32
  Speaker 19: Whether they do, keep off.
• 9:22:33
  Speaker 1: A sigh of relief to sit down, as you've got
• 9:22:39
  Speaker 1: my whole next day.
• 9:22:43
  Speaker 23: My feet feet will say.
• 9:22:46
  Speaker 19: Go my.
• 9:22:48
  Speaker 1: My toast clap, I'm so happy. Your legs.
• 9:23:13
  Speaker 23: Really are amazing, man to talking about talking about your
• 9:23:22
  Speaker 23: legs is probably possibly one one of the most things,
• 9:23:27
  Speaker 23: the most boring things you've ever heard anyone say. Possibly
• 9:23:35
  Speaker 23: the boy you're not. Everything I said is true. The
• 9:23:42
  Speaker 23: legs are amazing. Your lex deserve not just respect, They
• 9:24:02
  Speaker 23: deserve to relax deeply.
• 9:24:13
  Speaker 1: They deserve to take some time out of the day.
• 9:24:18
  Speaker 1: They just lecker completely relax. Really can relax because the
• 9:24:55
  Speaker 1: legs are saying such a nice you know him autumn,
• 9:25:01
  Speaker 1: can't your body and your relations.
• 9:25:05
  Speaker 23: The rest of your body.
• 9:25:07
  Speaker 1: Also naturally follows in that journey of comfort.
• 9:25:25
  Speaker 23: I feel it in my hips.
• 9:25:28
  Speaker 1: My hips feel really loose.
• 9:25:34
  Speaker 19: And all say my light back as well, my light back.
• 9:25:41
  Speaker 1: It feels stretched, even though I'm just sitting in a
• 9:25:45
  Speaker 1: chair and there's no stretching.
• 9:25:50
  Speaker 23: As far as a way I'm doing. It's almost as if.
• 9:25:54
  Speaker 1: The muscles are just relaxed so much that there is
• 9:25:58
  Speaker 1: a natural stretch. His attention has reduced.
• 9:26:06
  Speaker 19: A lot.
• 9:26:23
  Speaker 23: An now a capt down for ten thouns of one continue.
• 9:26:33
  Speaker 1: To fill wonderfully rest ten nine, eight, seven, six four
• 9:27:08
  Speaker 1: three mm hmm. One really so I'm just gonna countdown
• 9:27:35
  Speaker 1: and five down to one, and it's a countdown. You
• 9:27:39
  Speaker 1: just focus on the numbers, just the numbers counting down,
• 9:27:47
  Speaker 1: and notice how you feel.
• 9:27:54
  Speaker 23: In this moment as you hear the numbers counting down.
• 9:28:00
  Speaker 1: Those numbers counting down represent m feeling calma, not just
• 9:28:14
  Speaker 1: in your body, but will say, relaxing your mind. I'm
• 9:28:22
  Speaker 1: just noticing, fel there's nothing to do, it's nothing to say,
• 9:28:29
  Speaker 1: it's nothing to think about. Starting with number five, four
• 9:28:56
  Speaker 1: three two, why did you notice the gradual letting go
• 9:29:34
  Speaker 1: with the tension in your body? It may also begin
• 9:29:41
  Speaker 1: to notice and be aware of how your mind is
• 9:29:48
  Speaker 1: starting to slow down. This is just a natural thing
• 9:29:57
  Speaker 1: that happens. It's not really a special procedure. It's just
• 9:30:04
  Speaker 1: natural because it's your body relaxes, your mind also starts
• 9:30:10
  Speaker 1: to relax, and a more mic relaxes the more the
• 9:30:15
  Speaker 1: body relaxes.
• 9:30:16
  Speaker 23: It's just a continuous.
• 9:30:19
  Speaker 1: Circle of relaxation. And is that calmness that comes from
• 9:30:32
  Speaker 1: relative quietness.
• 9:30:35
  Speaker 23: Even even if this background sounds either your side online,
• 9:30:42
  Speaker 23: it's still.
• 9:30:44
  Speaker 1: Gas be quite calm, and you haven't got the television on.
• 9:30:50
  Speaker 1: There's no music in the background unless you're.
• 9:30:54
  Speaker 19: Listening to that we call the wit music.
• 9:30:56
  Speaker 23: Of course, you're very likely not going to be sitting
• 9:31:03
  Speaker 23: in a room of other people.
• 9:31:06
  Speaker 1: Of Course, you might keep.
• 9:31:08
  Speaker 23: Generally, it's more idea if you can do this on
• 9:31:11
  Speaker 23: your own, so.
• 9:31:14
  Speaker 1: No distractions, and when you stop thinking about stuff, relaxation
• 9:31:33
  Speaker 1: automatically risis.
• 9:31:37
  Speaker 23: A sense of comfort starts to grow.
• 9:31:45
  Speaker 1: And without trying to build it up into something fantastical,
• 9:31:55
  Speaker 1: something magical, this is just a natural process, something that's
• 9:32:05
  Speaker 1: easy to accomplish.
• 9:32:12
  Speaker 23: In fact, it's.
• 9:32:12
  Speaker 1: Almost a sense of relaxing completely happens.
• 9:32:19
  Speaker 23: Really when you put no effort into it.
• 9:32:24
  Speaker 1: It's not something that you can really force. It's something
• 9:32:29
  Speaker 1: that happens naturally. The parts of the process of this
• 9:32:40
  Speaker 1: recording and others is simply.
• 9:32:47
  Speaker 5: Two.
• 9:32:49
  Speaker 1: Allow you to take advantage of this space this time, just.
• 9:33:07
  Speaker 23: Let go, to just be here, to be in chune.
• 9:33:18
  Speaker 19: With how you feel, yet.
• 9:33:26
  Speaker 1: With the intention.
• 9:33:29
  Speaker 23: Of wanting to relax deeply and maybe even to fall asleep,
• 9:33:42
  Speaker 23: depending on what it is that you wish for yourself.
• 9:33:49
  Speaker 19: In this moment.
• 9:33:57
  Speaker 1: As we know you, relax in is the majority of
• 9:34:06
  Speaker 1: the process of fallen sleep.
• 9:34:09
  Speaker 23: The actually fall asleep part is a tiny day. At
• 9:34:12
  Speaker 23: the end, the deeper relaxed you become easier, you find
• 9:34:30
  Speaker 23: yourself drifting. You can also if you choose.
• 9:34:43
  Speaker 1: Stay focused on my voice and really enjoy the process
• 9:35:04
  Speaker 1: coractually lacks in.
• 9:35:15
  Speaker 23: Each muscle in your body.
• 9:35:27
  Speaker 1: Effortlessly and just observing the sensation.
• 9:35:48
  Speaker 23: I've letting go completely.
• 9:36:02
  Speaker 19: This time we count from six. That's one.
• 9:36:11
  Speaker 1: Matatus of mind colling down with each note.
• 9:36:24
  Speaker 19: Heard me say.
• 9:36:30
  Speaker 23: Naturally he.
• 9:36:34
  Speaker 19: Tall slow.
• 9:36:39
  Speaker 23: Pace six.
• 9:37:13
  Speaker 19: Five three s six.
• 9:39:54
  Speaker 1: Six.
• 9:40:08
  Speaker 19: She thinks it stuck, so stupid may its stupid? Per
• 9:40:32
  Speaker 19: absolutely at five sixty two stones stick stops the script.
• 9:41:07
  Speaker 19: It's not fools, spits its setting stunt