Latest / Deep Sleep Whisper Hypnosis (Jason Newland) / (no music) (10 hours) (ASMR) Everything Disappears | Deep Sleep Whisper Hypnosis #538 | Jason Newland | 20th June 2025

Transcript

(no music) (10 hours) (ASMR) Everything Disappears | Deep Sleep Whisper Hypnosis #538 | Jason Newland | 20th June 2025 · Deep Sleep Whisper Hypnosis (Jason Newland)

• 0:01
  Speaker 1: Hello, and welcome to deep Sleep Whisper Hypnosis. My name's
• 0:10
  Speaker 1: Jason Newland. Please and listen when you can safety close eyes.
• 0:25
  Speaker 1: I just got out bed. There's not a lot going on.
• 0:38
  Speaker 1: It's pretty quiet. I'm feeling I'm feeling quite relaxed.
• 0:55
  Speaker 2: That's up to you. If you want to.
• 0:58
  Speaker 1: Relax deep, please sit in a chair that supports your body,
• 1:03
  Speaker 1: or if you want to relax deeply lying down on
• 1:06
  Speaker 1: your bed, whatever feels right for you. Now, if you
• 1:17
  Speaker 1: do lying down on your bed, because I realized that
• 1:24
  Speaker 1: you may be listening to this for different reasons. You
• 1:30
  Speaker 1: may be listening because your intention is to drift into
• 1:38
  Speaker 1: a deep sleep. Now you may be listening because you
• 1:49
  Speaker 1: just want to feel more relaxed.
• 1:58
  Speaker 3: In your body end in your mind.
• 2:10
  Speaker 1: And whether you choose to become even more relaxed, whether
• 2:22
  Speaker 1: you choose beere relaxed in all the muscles.
• 2:29
  Speaker 2: Of your body, and if you choose to become so relaxed.
• 2:52
  Speaker 1: That your mind starts to wander, You're so relaxed that
• 3:03
  Speaker 1: your mind starts to drift so naturally, so easily. It's
• 3:26
  Speaker 1: almost as if just by closing your eyes and listening
• 3:34
  Speaker 1: to my voice, that's all you needed to do to
• 3:44
  Speaker 1: let go completely of everything. Everything disappears. And that's a
• 4:20
  Speaker 1: nice feeling when you realize that there's nothing to think about,
• 4:39
  Speaker 1: literally nothing at all, because in this moment, nothing exists.
• 5:00
  Speaker 1: Everything just melts away, like an ice cube in the sun, melting, drifting,
• 5:48
  Speaker 1: nothing to think about.
• 6:00
  Speaker 2: Your mind lays.
• 6:01
  Speaker 4: Down ef and more, ef and more.
• 6:29
  Speaker 1: Your mind seems to disappear along with all your thoughts.
• 7:01
  Speaker 1: And I could ask you to just notice how your
• 7:07
  Speaker 1: mind feels relaxed, but I don't think you could be
• 7:12
  Speaker 1: buffered to do it. You're too relaxed. I'm so comfortable,
• 7:39
  Speaker 1: no need to do anything, nothing to think about. It's
• 8:06
  Speaker 1: not just that your body is relaxing naturally in its
• 8:12
  Speaker 1: own way without any help from you. You may also.
• 8:27
  Speaker 2: Fears though.
• 8:30
  Speaker 1: Your body is just disappearing, vanishing, leaving just that feeling
• 9:01
  Speaker 1: of peace, tranquility, calmness, and stillness. It's almost as if
• 9:31
  Speaker 1: you're just energy, no body, no mind, just positive healing energy.
• 10:01
  Speaker 1: You can just sit with that feeling. Notice how nice
• 10:14
  Speaker 1: it feels to let go of everything, let go of
• 10:41
  Speaker 1: your mind, and let go your body, because you the
• 11:01
  Speaker 1: ability to fill this relaxed whenever you choose to completely
• 11:40
  Speaker 1: and totally allow yourself to be absorbed with this healing energy.
• 11:55
  Speaker 1: The relaxes every fiber in your body, releases any remaining
• 12:17
  Speaker 1: negativity completely gone, leaving you feeling so incredibly still peaceful,
• 13:06
  Speaker 1: Allowing that feeling of kindness and calmness spread into your future,
• 13:45
  Speaker 1: laying the track, laying the bath of positivity. So there's
• 13:59
  Speaker 1: you track fall into the future. The healing energy, this
• 14:11
  Speaker 1: healing energy that's so powerful, will make that pathway so
• 14:35
  Speaker 1: that you can feel amazing, not just when you think
• 14:41
  Speaker 1: about the future, but also you can feel amazing and
• 14:57
  Speaker 1: you travel into the future. Every day that passes, you
• 15:14
  Speaker 1: may find yourself feeling more relaxed throughout the day. As
• 15:31
  Speaker 1: the days pass, you can enjoy better sleeping habits. As
• 15:54
  Speaker 1: the days go by, you can appreciate.
• 16:04
  Speaker 2: Yourself and how you have decided.
• 16:17
  Speaker 1: To make sure that these changes stay with you going forward.
• 16:31
  Speaker 1: Fallen asleep, easy, falling into a deep.
• 16:41
  Speaker 2: Relaxing sleep when you need to.
• 16:51
  Speaker 1: Becomes more natural. Then you start even to expect to
• 17:03
  Speaker 1: just lie down. Your head touches the pillow. Your whole
• 17:11
  Speaker 1: body relaxes, either muscle by muscle.
• 17:19
  Speaker 2: Or perhaps all you want to go.
• 17:25
  Speaker 1: Your mind slows down and starts to drift, and as
• 17:41
  Speaker 1: your mind drifts, that feeling that you used to bring
• 17:54
  Speaker 1: you back whenever your mind.
• 17:57
  Speaker 2: Drifts has disappeared.
• 18:03
  Speaker 1: So the when you're lying down on your bed, your
• 18:09
  Speaker 1: head touches the pillow, the muscles in your body automatically
• 18:19
  Speaker 1: relax deeply, either one by one or all at the
• 18:32
  Speaker 1: same time, and your mind slows down.
• 18:44
  Speaker 2: And starts to drift.
• 18:50
  Speaker 1: Even further than before, even more relaxed.
• 19:01
  Speaker 2: Then the last time.
• 19:05
  Speaker 1: You felt completely.
• 19:10
  Speaker 5: Relaxed and easy, calm, and lose.
• 19:28
  Speaker 1: Even though you may be focusing on your body, it's
• 19:36
  Speaker 1: almost like it's not even there. And I'm wondering how
• 19:53
  Speaker 1: that feels to be completely and totally relaxed, tope, completely.
• 20:32
  Speaker 2: And totally.
• 20:39
  Speaker 6: Calm, drift down towards deep sleep, Drift down, drifta relax, drift.
• 22:08
  Speaker 7: Pa rel pas fo drift then.
• 22:52
  Speaker 2: E and further.
• 23:16
  Speaker 8: Deep relax in a more deep and meaningful way, maybe
• 23:42
  Speaker 8: in a way that can not just allow you to
• 23:47
  Speaker 8: feel calmer now and throughout the time we've spend together here,
• 24:00
  Speaker 8: not just relaxed at the end of the recording when
• 24:06
  Speaker 8: it's finished and you can enjoy that sense of comfort
• 24:13
  Speaker 8: and peace, but also I think it would be nice
• 24:28
  Speaker 8: to have those feelings of relaxation continue for longer after
• 24:48
  Speaker 8: the recording is ended, so that you can still benefit
• 25:01
  Speaker 8: from listening to my voice, maybe in a few hours time,
• 25:10
  Speaker 8: perhaps tomorrow, and then by listening regularly, especially if you
• 25:24
  Speaker 8: find like some people do and myself as well. I
• 25:29
  Speaker 8: sometimes I find one particular recording that really resonates with me,
• 25:40
  Speaker 8: and I just listen to it over and over again
• 25:45
  Speaker 8: every morning, every evening. There was this recording from We're
• 25:58
  Speaker 8: going back to about nineteen ninety nine. It was it
• 26:02
  Speaker 8: wasn't hypnosis, but it was a guided visualizations. It kind
• 26:08
  Speaker 8: of was hypnosis, really, and I managed to find it
• 26:15
  Speaker 8: again and it still has the same effect on me,
• 26:21
  Speaker 8: And part of it was the person's voice relaxed me,
• 26:35
  Speaker 8: just felt so peaceful, and I'd look forward to listening
• 26:42
  Speaker 8: to her in the morning and in the evening. And
• 26:55
  Speaker 8: I knew before even pressing the play button that since
• 27:04
  Speaker 8: I've done that pressed the play button. This is in
• 27:08
  Speaker 8: the days of CD players pressed the play button. In fact,
• 27:23
  Speaker 8: it might have even been a tape tape recorder. I'd
• 27:27
  Speaker 8: lie down on the bed and then even without necessarily
• 27:38
  Speaker 8: listening to her words, because I had to memorized. Really,
• 27:53
  Speaker 8: it was as if my body knew exactly what to do,
• 28:04
  Speaker 8: and the muscles just almost went into automatic relaxation, and
• 28:26
  Speaker 8: I remember my mind would slow down. Now. Now, I
• 28:40
  Speaker 8: was listening to this recording in the early days of
• 28:46
  Speaker 8: learning hypnosis, and long before I ever made any videos
• 28:57
  Speaker 8: or audio recordings myself, because I didn't start doing that
• 29:02
  Speaker 8: till two thousand and six, I knew, I knew how
• 29:18
  Speaker 8: helpful I found being able to just let go, to
• 29:32
  Speaker 8: have that trust in the person that I'm listening to,
• 29:45
  Speaker 8: knowing that it's going to be just as relaxing, if
• 29:53
  Speaker 8: not more so. Each time you hear my voice, you
• 30:03
  Speaker 8: may feel the same. Some people have been listening to
• 30:14
  Speaker 8: me for over a decade, maybe not solidly, obviously not
• 30:28
  Speaker 8: twenty four hours a day, but maybe people come back.
• 30:36
  Speaker 8: Some people may be listen every day. That's something that
• 30:50
  Speaker 8: I do which you may not realize by listening, is
• 31:07
  Speaker 8: when I record these recordings. Now, for example, I also
• 31:23
  Speaker 8: am affected by the words that I say. So if
• 31:34
  Speaker 8: I set you focus on your feet, notice your feet relaxing,
• 31:48
  Speaker 8: I will be focusing on my feet. I will be
• 31:56
  Speaker 8: noticing my feet relaxing. If I said, focus on your
• 32:14
  Speaker 8: hands and maybe notice the difference between each hand. Perhaps
• 32:26
  Speaker 8: notice the the air in the room, the temperature of
• 32:32
  Speaker 8: the room. On the backs of your hands. You may
• 32:45
  Speaker 8: start to notice what almost feels like a very light breeze,
• 32:53
  Speaker 8: even though there may not be any type of breeze
• 32:58
  Speaker 8: at all where you are right now. And as you
• 33:11
  Speaker 8: become aware of your hands, I'm also aware of how
• 33:25
  Speaker 8: relaxed my hands our feeling now and when it comes
• 33:50
  Speaker 8: to potentially drifting off to sleep, which may be the
• 33:57
  Speaker 8: reason you're listening hm, I also feel drowsy when I
• 34:13
  Speaker 8: make these recordings. I also notice my mind drifting. In fact,
• 34:35
  Speaker 8: at times I've actually fallen asleep without even noticing, and
• 34:51
  Speaker 8: then I carry on talking. It's saying. When I listen
• 35:03
  Speaker 8: back to do the editing, I hear snoring, and I think,
• 35:13
  Speaker 8: I don't remember snoring. I remember talking. Was this snoring
• 35:23
  Speaker 8: was a pick turned up? That's why I sound like
• 35:30
  Speaker 8: when I snare and I get really into the whole experience.
• 35:49
  Speaker 8: I don't know how you feel. How relaxed do you
• 35:58
  Speaker 8: feel in your feet, how relaxed you feel in your hands.
• 36:24
  Speaker 8: I have noticed more and more that the more relaxed
• 36:38
  Speaker 8: deeper level of comfort you feel, the easier your breathing becomes.
• 37:00
  Speaker 8: It's almost like that additional muscle relaxation. So this allows
• 37:17
  Speaker 8: you debree easier without necessarily focusing on your breath, however,
• 37:48
  Speaker 8: being able to notice the ease in which you breathe
• 38:17
  Speaker 8: so naturally. You breathe so very easily and smoothly. Whenever
• 39:07
  Speaker 8: I imagine my breathing improving. When I've got my eyes closed,
• 39:31
  Speaker 8: I tend to visualize a beautiful field with trees and
• 39:45
  Speaker 8: flowers producing all that life giving oxygen. It feels nice to,
• 40:27
  Speaker 8: if nothing else, just taking some time away from everything,
• 40:57
  Speaker 8: enjoying that feeling of peace, serenity with a joyful heart.
• 41:55
  Speaker 8: Time seems to just drip by, so very slowly, relaxed,
• 42:26
  Speaker 8: so deeply peaceful, completely unattached to any thoughts whatsoever in
• 43:05
  Speaker 8: this moment, completely free, noticing that your mind has slowed down.
• 44:18
  Speaker 8: Slowed down because nothing really requires your attention. You can
• 45:05
  Speaker 8: enjoy the physical sensations of allowing the stress to rip
• 45:22
  Speaker 8: out of your body, to appear out of every part
• 45:42
  Speaker 8: of your body, and being released from your brain in
• 46:06
  Speaker 8: your mind. Slowly but surely, the muscles, thin legs relax
• 47:03
  Speaker 8: r so very deeply, so deeply, and the feelings, the
• 47:56
  Speaker 8: pleasant feelings in your arms and shoulders, deepening each part
• 48:21
  Speaker 8: of your body further and deeper and deeper. Noticing the
• 49:02
  Speaker 8: feeling's on the back of your neck, feelings in your wrists, muscles,
• 50:06
  Speaker 8: in front of your body. I also feeling peaceful deeply.
• 51:00
  Speaker 8: There's a sense of peace spreads through your very core
• 51:41
  Speaker 8: even when you focus on your mind, Your mind and
• 52:00
  Speaker 8: becomes eve and slower, even deeper, relaxing, so very slow.
• 53:30
  Speaker 8: Your stomach, it's Fin's stomach, your back. Notice Notice how
• 54:27
  Speaker 8: relaxed you'd now feel in the hole of your back.
• 55:11
  Speaker 8: A spy from your brain all the way down the
• 55:20
  Speaker 8: middle of your back, sending and receiving millions of messages
• 55:31
  Speaker 8: every day, deecomfort increasing deeply your lips, you nic nices,
• 57:01
  Speaker 8: spreading these signals down a spine or cord into air,
• 57:11
  Speaker 8: every part of your body, your sins and your calf, muscles,
• 57:58
  Speaker 8: your elbows, feelings of peace and tranquility spreading through your body,
• 58:32
  Speaker 8: tips of your toes, to your eyes, your fingers, all
• 58:48
  Speaker 8: the way to your lower back. I think re thinker, peace,
• 59:50
  Speaker 8: drifting mind just wandering away, happy to.
• 1:00:16
  Speaker 9: Let go, Let go completely, let go so tranquil, the
• 1:01:20
  Speaker 9: whole body enjoying a censor, lett him go, heven more peace,
• 1:03:41
  Speaker 9: enjoy the space, this space of peace, safety.
• 1:04:23
  Speaker 8: So fiery.
• 1:04:27
  Speaker 10: Fey relaxed, ye, letting go.
• 1:06:21
  Speaker 8: Maybe we can just focus on the different parts of
• 1:06:29
  Speaker 8: your body, just to notice you forehead and your eyes
• 1:07:36
  Speaker 8: utu so los, noticing the sense of complete freedom, absolute freedom,
• 1:09:09
  Speaker 8: drif dria, he's so energy, pease to grieve, easy, loose.
• 1:11:23
  Speaker 8: You may have or may not have noticed your mind
• 1:11:35
  Speaker 8: drifting peace for moly, even more deeply in the direction
• 1:12:36
  Speaker 8: of total blissful pace, blissful paces.
• 1:13:07
  Speaker 11: As raft.
• 1:14:11
  Speaker 8: Total peace. Come so calm, let him go, peace with
• 1:15:23
  Speaker 8: mind rex foty relax, so relaxed. Your body feels almost invisible,
• 1:16:52
  Speaker 8: so very relaxed. I'm peaceful, so peaceful, rel liquor so peaceful.
• 1:18:13
  Speaker 8: And you could start to notice that you are feeling
• 1:18:19
  Speaker 8: more relaxed, even though I've not purposely focused your mind
• 1:18:32
  Speaker 8: upon that sense of physical comfort that is growing within
• 1:18:39
  Speaker 8: you throughout your body, and your mind starts to slow down,
• 1:18:53
  Speaker 8: and that could be almost in recognition of I guess
• 1:19:01
  Speaker 8: my speech not being particularly fast, and things just generally
• 1:19:15
  Speaker 8: feel calmer. Just by listening to my voice, you give
• 1:19:26
  Speaker 8: yourself an opportunity to take a break from the day,
• 1:19:35
  Speaker 8: take a break from your life as it is, and
• 1:19:43
  Speaker 8: to give yourself a rest, giving yourself permission to take
• 1:19:51
  Speaker 8: some time off and to allow your body to relax
• 1:19:58
  Speaker 8: and allow your mind to slow down, which in turn
• 1:20:09
  Speaker 8: releases the tension and he stresses that you had in
• 1:20:14
  Speaker 8: your body. It's almost as if the parts of your
• 1:20:24
  Speaker 8: body just open up, allowing the negativity out and at
• 1:20:36
  Speaker 8: the same time replacing that negativity with positive heathing energy
• 1:20:47
  Speaker 8: which then fills your body up and your mind to
• 1:20:53
  Speaker 8: also starts to appreciate those feelings of increasing confidence, an
• 1:21:12
  Speaker 8: almost uplifting feeling, positive healing, an energy that spreads through
• 1:21:29
  Speaker 8: your body like a wave of comfort, and all this
• 1:21:40
  Speaker 8: comes and just allowing yourself a few minutes, maybe half
• 1:21:52
  Speaker 8: an hour, however long you want it to be, just
• 1:21:57
  Speaker 8: rest and allow your mind and your body to almost
• 1:22:11
  Speaker 8: reset itself to the settings of comfort and relaxation, calmness,
• 1:22:31
  Speaker 8: which allows more room for feelings of pleasure and happiness
• 1:22:44
  Speaker 8: to move around your body and into your mind, almost
• 1:22:54
  Speaker 8: as if your mind and your body are sinking together,
• 1:23:03
  Speaker 8: almost mirroring each other with that growing positivity and calmness,
• 1:23:18
  Speaker 8: and it feels nice. It really does feel nice to
• 1:23:25
  Speaker 8: know that you are the one that has allowed yourself
• 1:23:34
  Speaker 8: to feel more comfort and to experience more of this
• 1:23:48
  Speaker 8: deep relaxation spreading throughout your body. And as I focus
• 1:24:05
  Speaker 8: on each part of your body, you can notice that
• 1:24:11
  Speaker 8: that part becomes even more relaxed just by focusing on
• 1:24:25
  Speaker 8: It becomes even more calm and comfortable just by focusing.
• 1:24:42
  Speaker 8: And as I move down your body, starting at your head,
• 1:24:50
  Speaker 8: the parts that you've already focused on will continue to
• 1:24:57
  Speaker 8: relax deeply, and those parts that have not yet focused
• 1:25:05
  Speaker 8: on or just automatically release any remain intention in anticipation
• 1:25:18
  Speaker 8: of even more comfort about to come. Now, I'm going
• 1:25:32
  Speaker 8: to start by focusing on your forehead. Just being aware
• 1:25:39
  Speaker 8: of the feelings of your forehead and any background sounds
• 1:25:49
  Speaker 8: like mister Herbert the pigeon can just allow you to
• 1:25:54
  Speaker 8: feel even more relaxed. Just means you in the moment,
• 1:26:05
  Speaker 8: this isn't this isn't a sterile environment. This is the world.
• 1:26:13
  Speaker 8: I live in the countryside, so there's lots of nature
• 1:26:20
  Speaker 8: sounds around. So as you focus on your forehead, just
• 1:26:31
  Speaker 8: notice how it becomes even more relaxed as you focus
• 1:26:41
  Speaker 8: only on my voice and that part of your body.
• 1:26:50
  Speaker 8: Moving down to your eyes, focusing on your eyes, noticing
• 1:27:01
  Speaker 8: how your eyelids feel so heavy yet so light at
• 1:27:11
  Speaker 8: the same time, and all the muscles around your eyes
• 1:27:18
  Speaker 8: relaxing completely. Moving your focus down to your mouth, your lips,
• 1:27:33
  Speaker 8: your tongue, your teeth, and your gums, the whole of
• 1:27:39
  Speaker 8: your mouth relaxing, calm and loose, as you focus now
• 1:27:55
  Speaker 8: on your jaw, just the parts of your journey, your
• 1:28:02
  Speaker 8: mouth and your chin, but all the way up the
• 1:28:08
  Speaker 8: size of your face to your ears, the hole of
• 1:28:14
  Speaker 8: your jaw, feeding more relaxed.
• 1:28:28
  Speaker 12: And calm.
• 1:28:37
  Speaker 8: Focusing on your neck, the front of your neck and
• 1:28:46
  Speaker 8: your throat relaxing and loose and calm. The sides of
• 1:28:59
  Speaker 8: your neck, the right and left side of your neck,
• 1:29:07
  Speaker 8: relax and loose.
• 1:29:15
  Speaker 12: And calm.
• 1:29:22
  Speaker 8: And now the back of your neck. Focusing on the
• 1:29:29
  Speaker 8: back of your neck, letting go of any tension that
• 1:29:39
  Speaker 8: may have been there before, and enjoying that sense of
• 1:29:49
  Speaker 8: increasing comfort and release that you can experience in the
• 1:30:00
  Speaker 8: back of your neck. Moving down your back and moving
• 1:30:12
  Speaker 8: either side of your spine right from the top of
• 1:30:17
  Speaker 8: your back all the way down to the bottom of
• 1:30:22
  Speaker 8: your back, down to your lower back, and as you
• 1:30:40
  Speaker 8: move up and down your spine, you can feel the
• 1:30:47
  Speaker 8: muscles either side of your spine relaxing even more. And
• 1:31:02
  Speaker 8: as those muscles relax, that sense of comfort starts to
• 1:31:09
  Speaker 8: spread outwards from your spine into both sides of your back,
• 1:31:24
  Speaker 8: the top of your back, the middle, and your lower back.
• 1:31:31
  Speaker 8: And as you scan gently and slowly up and down
• 1:31:38
  Speaker 8: your back, there's the muscles in the top of your
• 1:31:43
  Speaker 8: back relax and become looser. The muscles in the middle
• 1:31:53
  Speaker 8: of your back also seem to just almost fired from
• 1:32:01
  Speaker 8: each other, separating and almost melting, and in your lower
• 1:32:14
  Speaker 8: back it seems to be an extra special feeling of comfort.
• 1:32:31
  Speaker 8: The spreads into your hips, sit down your lower back,
• 1:32:37
  Speaker 8: into your hips, into the area where your cosicks are,
• 1:32:49
  Speaker 8: and into your buttocks, and all those muscles that spread
• 1:32:58
  Speaker 8: from your lower back into your hip area start to melt,
• 1:33:12
  Speaker 8: start to really let go, and even nowhere about to
• 1:33:25
  Speaker 8: focus on your shoulders, your back and your spine will
• 1:33:32
  Speaker 8: continue to let go, continue to relax so calmly, and
• 1:33:53
  Speaker 8: if you focus on your shoulders you may notice they're
• 1:33:59
  Speaker 8: already yea hmm, feeding really loose, already feeding calm and
• 1:34:29
  Speaker 8: fearing those muscles. Then move from your neck into your shoulders.
• 1:34:48
  Speaker 8: I feel so soft and gentle, so small, move and calm,
• 1:35:18
  Speaker 8: and the feeling in your shoulders seems to spread deep
• 1:35:31
  Speaker 8: into your shoulders. That sense of relaxation, not just traveling
• 1:35:41
  Speaker 8: deeply into your muscles, but also relaxing the bones and
• 1:35:59
  Speaker 8: moving all a way to underneath your arms, relaxing a
• 1:36:07
  Speaker 8: whole area between the tops of your shoulders and underneath
• 1:36:13
  Speaker 8: your arms healing.
• 1:36:24
  Speaker 13: You feel so.
• 1:36:26
  Speaker 8: Relaxed and comfortable in your shoulders. Who sends that deep
• 1:36:41
  Speaker 8: healing message into your arms? You may feel almost as
• 1:37:02
  Speaker 8: if your arms are not even there, because they're so relaxed,
• 1:37:12
  Speaker 8: so deeply relaxed, so so calm, so pose not feeling
• 1:37:59
  Speaker 8: spreading all the way down your arms, two elbows, including
• 1:38:16
  Speaker 8: your elbows circumforts spreads or away into wrists, your forearments
• 1:38:43
  Speaker 8: and your wrists so heavy. Yet at the same time,
• 1:39:06
  Speaker 8: sunlight and gentle freks now on your hands. My hands
• 1:40:12
  Speaker 8: so peaceful in your hands, the sense of real peace.
• 1:40:54
  Speaker 8: It just seems to feel oh so familiar when your
• 1:41:07
  Speaker 8: hands relax deeply. Mm hm, Yes, your thing is a thing,
• 1:42:12
  Speaker 8: is sad less a thing? It tips Moving your attention
• 1:43:18
  Speaker 8: to the front of your body so comfortable, Moving your
• 1:43:46
  Speaker 8: focus to your legs, what muscles in your thighs, your knees,
• 1:45:34
  Speaker 8: so relaxed, a calf mussels and just sans coperzy day
• 1:47:04
  Speaker 8: four and the faathing in your feet, Sir, peaceful.
• 1:48:25
  Speaker 14: So calm, so peaceful, so calm, so peaceful.
• 1:49:16
  Speaker 8: So calm, so peace fall RelA sin peace fall, so calm,
• 1:49:54
  Speaker 8: loving that deep relaxation to spready chest and letting go everything.
• 1:50:32
  Speaker 8: So I'm gonna start counting down now from twenty down
• 1:50:38
  Speaker 8: to one. You can imagine in a way it's like
• 1:50:47
  Speaker 8: just walking down some steps and each step or twenty steps,
• 1:50:53
  Speaker 8: and each step represents a level of comfort. Each step
• 1:51:03
  Speaker 8: represents a deepening of that comfort, and the furvies you
• 1:51:19
  Speaker 8: walk down those steps that are deeper and more relaxed,
• 1:51:24
  Speaker 8: you feel so starting with number twenty twenty, nineteen, eighteen, seventeen, sixteen,
• 1:55:22
  Speaker 8: eight four four teen too well.
• 1:59:12
  Speaker 15: Fi a.
• 2:01:28
  Speaker 8: Nine eight seven a six five four two one. And
• 2:12:11
  Speaker 8: now as you focus on your eyes, We're gonna count
• 2:12:28
  Speaker 8: down from ten dout one, focusing just on your eyes,
• 2:12:44
  Speaker 8: your eyelids, the muscles around your eyes, your eye walls themselves,
• 2:12:54
  Speaker 8: a whole area that makes up your eyes. And as
• 2:13:11
  Speaker 8: we count down from ten down to one, whilst focusing
• 2:13:20
  Speaker 8: on your eyes, you'll become twice is relaxed with each
• 2:13:36
  Speaker 8: number counting down that you may find the all you
• 2:13:48
  Speaker 8: want to do is just drift off to sleep. And
• 2:13:57
  Speaker 8: if that's what you want, then just allow yourself to
• 2:14:04
  Speaker 8: do that. Now focus in on your eyes. I'm going
• 2:14:19
  Speaker 8: to begin counting down from ten down to one right now,
• 2:14:37
  Speaker 8: ten nine eight.
• 2:16:01
  Speaker 16: Seven five four six.
• 2:21:01
  Speaker 17: Three two one.
• 2:23:42
  Speaker 8: So count down ten to one ten nine eight seven
• 2:24:04
  Speaker 8: six five four three two one. And maybe that was
• 2:24:26
  Speaker 8: a bit too quick in order to relax. Maybe it's
• 2:24:30
  Speaker 8: a bit too fast for you to notice the calming
• 2:24:37
  Speaker 8: of your body, maybe even a little bit of pressure there,
• 2:24:44
  Speaker 8: like you're counting down from ten to one. Would you
• 2:24:47
  Speaker 8: expect me to do, man, expect me to stick go
• 2:24:51
  Speaker 8: with floppy just because you're counting down. If you try again,
• 2:25:02
  Speaker 8: but this time, I go this lower. This time, as
• 2:25:08
  Speaker 8: you focus on the whole of your body before we
• 2:25:13
  Speaker 8: focus on your legs, just notice how your body does
• 2:25:22
  Speaker 8: start to feel more relaxed with every number that I
• 2:25:35
  Speaker 8: count down ten nine eight, seven, six, five four three
• 2:26:47
  Speaker 8: two one, and just notice how how you feel generally,
• 2:27:26
  Speaker 8: how your body feels. It's not necessarily even about counting
• 2:27:40
  Speaker 8: down from ten to one. It's that space that you have,
• 2:27:48
  Speaker 8: that space between being active physically or mentally to just
• 2:28:12
  Speaker 8: sitting or lying down, just being there, not doing anything,
• 2:28:17
  Speaker 8: not saying anything, not needing to think about anything. So
• 2:28:24
  Speaker 8: it opens up a space, you know, a bit of
• 2:28:27
  Speaker 8: a space.
• 2:28:29
  Speaker 12: A gap.
• 2:28:36
  Speaker 8: And the more I came down from ten to one,
• 2:28:40
  Speaker 8: the bigger that gap becomes. So there's that gap of calmness,
• 2:28:50
  Speaker 8: of comfort, relaxation. It's a nice feeling, and it moves
• 2:29:07
  Speaker 8: those stresses or discomforts physically or emotionally, moves them away.
• 2:29:24
  Speaker 8: Allows you.
• 2:29:28
  Speaker 13: To just.
• 2:29:31
  Speaker 8: Slow down, someone to count again from ten down to one,
• 2:29:38
  Speaker 8: and notice that gap widening, the gap, And as it widens,
• 2:29:49
  Speaker 8: it's almost like the stress and attention falls into the gap.
• 2:30:08
  Speaker 8: It gives you that distance, that space. Now ten nine eight, seven,
• 2:30:51
  Speaker 8: six five four.
• 2:31:34
  Speaker 18: Three two.
• 2:32:09
  Speaker 13: One.
• 2:32:21
  Speaker 8: Now, how does your body feel.
• 2:32:28
  Speaker 12: Now?
• 2:32:40
  Speaker 8: Can you notice that the feeling calmer, the feeling more relaxed.
• 2:33:19
  Speaker 8: As we now focus on your legs, just your legs.
• 2:33:40
  Speaker 8: We're just gonna start with focusing on your thighs. Of course,
• 2:34:00
  Speaker 8: course it's not the most exciting thing to be doing,
• 2:34:04
  Speaker 8: because I'm sure, like most of your body is not
• 2:34:11
  Speaker 8: a lot going on right now. Just focusing on the
• 2:34:23
  Speaker 8: whole of your thighs, the tops of your thighs, the
• 2:34:29
  Speaker 8: sides of your thighs, the bottoms of your thighs, your
• 2:34:36
  Speaker 8: outer thighs, and your inner thighs. Basically the whole of
• 2:34:42
  Speaker 8: your thigh that leads into your hip and it goes
• 2:34:50
  Speaker 8: down to your knee joints. That is, this is a
• 2:35:00
  Speaker 8: big area. It's a very heavy area. It's very strong,
• 2:35:09
  Speaker 8: probably the strongest muscles in your body or in your thighs.
• 2:35:25
  Speaker 8: But I don't think we perhaps give enough attention to
• 2:35:33
  Speaker 8: our thighs. Perhaps we don't acknowledge how important our thighs
• 2:35:47
  Speaker 8: are to our lives, how much they actually do for us,
• 2:36:11
  Speaker 8: all for our lives. And it may seem to sound
• 2:36:21
  Speaker 8: really weird, but I think that all of our body parts,
• 2:36:29
  Speaker 8: especially our thighs, need some TLC, a bit of love shown,
• 2:36:38
  Speaker 8: a bit of acknowledgement, thank you, gratitude for our thighs
• 2:36:57
  Speaker 8: do for us. And I know this may sound a
• 2:37:06
  Speaker 8: bit strange, maybe you think, why am I surely how
• 2:37:13
  Speaker 8: I should be out in the garden hugging a tree
• 2:37:16
  Speaker 8: or something. Well, it's hard to set a microphone up
• 2:37:24
  Speaker 8: on a tree. That's why I'm doing this indoors. Otherwise
• 2:37:27
  Speaker 8: I would be outside hugging a tree. Now I can't
• 2:37:31
  Speaker 8: see the television from the tree. If you move down
• 2:37:39
  Speaker 8: to your knees gain such an important part, and I
• 2:37:49
  Speaker 8: think we don't necessarily I'll speak for myself here, I
• 2:37:56
  Speaker 8: don't necessarily appreciate all that my knees do for me
• 2:38:03
  Speaker 8: until I have a problem with my knee. It's occasionally,
• 2:38:08
  Speaker 8: if I ever maybe i'll bash it, or it's aching
• 2:38:13
  Speaker 8: for some reason. It's then that I realize how much
• 2:38:19
  Speaker 8: it does. You know, the benefit of being able to
• 2:38:24
  Speaker 8: use my legs without any kind of physical discomfort is
• 2:38:34
  Speaker 8: a beautiful thing that's possibly not appreciated until it's temporarily removed.
• 2:38:44
  Speaker 8: You know that's comfort. But as you focus on your knees,
• 2:38:53
  Speaker 8: regardless of how your knees feel, you can have that
• 2:38:59
  Speaker 8: sense of gratitude and love to your knees for all
• 2:39:05
  Speaker 8: that they do for you. And you can still have
• 2:39:18
  Speaker 8: that attention on your thighs and maybe notice how your
• 2:39:22
  Speaker 8: thighs feel. Maybe you've noticed that they are relaxing more
• 2:39:36
  Speaker 8: deeply as you focus now on the bottoms of your legs,
• 2:39:48
  Speaker 8: your shins, and your calf muscles and the bones between
• 2:39:53
  Speaker 8: your knees and your feet incorporate, and of course your
• 2:40:00
  Speaker 8: ankles so important. Anyone that's had even like the slightest
• 2:40:13
  Speaker 8: sprain of an ankle knows how how much we take
• 2:40:20
  Speaker 8: our ankles for granted. And it's kind of strange in
• 2:40:29
  Speaker 8: a way when you think that. You know, logically, our
• 2:40:35
  Speaker 8: wrists are a lot thinner than the rest of our arms,
• 2:40:39
  Speaker 8: which is okay, it doesn't I can't see any problem
• 2:40:43
  Speaker 8: with that because we're just picking stuff up. But our
• 2:40:48
  Speaker 8: ankles so much thinner than the rest of our legs,
• 2:41:00
  Speaker 8: and from a physics perspective or logical even it doesn't
• 2:41:04
  Speaker 8: really make sense that all this weight would ultimately be
• 2:41:12
  Speaker 8: resting on your ankles then leading to your feet, that
• 2:41:22
  Speaker 8: thin area, thin bone. Yeah, it does so much great work.
• 2:41:33
  Speaker 8: Supports us, supports our body for a lifetime, helps us
• 2:41:43
  Speaker 8: to balance, helps you to get around and be mobile,
• 2:41:59
  Speaker 8: and a calf muscles. Of course, when I was younger,
• 2:42:07
  Speaker 8: I couldn't see the point in calf muscles didn't seem
• 2:42:11
  Speaker 8: to do anything. Okay, if I walked around on tiptoes,
• 2:42:17
  Speaker 8: then my calf muscles get some work. But of course
• 2:42:20
  Speaker 8: that's not true. The calf muscles are being used whenever
• 2:42:25
  Speaker 8: we use our legs and your shins there to protect
• 2:42:39
  Speaker 8: your lower legs, shaped in a way, almost as a
• 2:42:47
  Speaker 8: protector for the bone, leading of course to your ankle
• 2:43:03
  Speaker 8: and your feet. But we're not going to focus on
• 2:43:10
  Speaker 8: your feet. We're just going to focus on the legs.
• 2:43:14
  Speaker 8: I realize that now that I've mentioned your feet, it
• 2:43:19
  Speaker 8: probably focuses on them anyway, So maybe I should focus
• 2:43:24
  Speaker 8: on your feet a little bit. You can have them
• 2:43:29
  Speaker 8: in your awareness the same as you have your thighs
• 2:43:35
  Speaker 8: in your awareness. Even though we haven't been focusing on
• 2:43:40
  Speaker 8: your thighs a few minutes, I've been focusing on your ankles,
• 2:43:52
  Speaker 8: there's still that sensation of comfort in your thighs and
• 2:44:07
  Speaker 8: this that movement of energy because the thighs hold lots
• 2:44:16
  Speaker 8: of different sensations. Of course, there's the muscles, the big
• 2:44:22
  Speaker 8: straw muscles that we have in our thighs, but the
• 2:44:35
  Speaker 8: skin on the outside of the thighs, as in the
• 2:44:41
  Speaker 8: outside of all of our body can be very sensitive,
• 2:44:50
  Speaker 8: sensitive to the touch, sensitive to temperature. And inside your
• 2:45:03
  Speaker 8: thighs the bones, there's the muscle, there's the blood, vessels,
• 2:45:11
  Speaker 8: the ar trees, to all this stuff that's inside your thighs.
• 2:45:21
  Speaker 8: And I guess sometimes it'd be nice if you could
• 2:45:24
  Speaker 8: actually put your fingers inside your thighs and a message,
• 2:45:32
  Speaker 8: so you can message on the outside, of course, but
• 2:45:36
  Speaker 8: to be able to get deep into the muscles, and
• 2:45:39
  Speaker 8: to be able to just message inside your thighs, message
• 2:45:44
  Speaker 8: in the bones of your leg massage in all the
• 2:45:52
  Speaker 8: veins and just gently heaving your thighs, and you could
• 2:46:03
  Speaker 8: move down messaging inside your knees. It's a message in
• 2:46:10
  Speaker 8: those bones, but with healing fingertips spreading that healing energy
• 2:46:18
  Speaker 8: deep into the joints of your knees. Of course, there's
• 2:46:28
  Speaker 8: the back of your your knee, you know, the inside
• 2:46:32
  Speaker 8: crease where your knee is. It's a very sensitive area.
• 2:46:40
  Speaker 8: Very it feels very nice when you stroke it. That
• 2:46:45
  Speaker 8: might be because it's an area that's not really touched
• 2:46:49
  Speaker 8: very often. It's almost like a hidden part, that crease
• 2:46:57
  Speaker 8: in your legs. It's almost.
• 2:47:01
  Speaker 13: It's like a.
• 2:47:01
  Speaker 8: Part that has a sensitivity which is a little bit different.
• 2:47:14
  Speaker 8: Of course, it's protected by your legs. So you can
• 2:47:24
  Speaker 8: imagine putting your fingers into that crease in your legs,
• 2:47:36
  Speaker 8: folding between your legs, you can just massage with your fingertips.
• 2:47:41
  Speaker 8: Imagine your fingertips going inside, massage in the muscle tissue.
• 2:47:53
  Speaker 8: You can of course feel the bones of your knees
• 2:47:58
  Speaker 8: heading through your fingertips, and then as you go down
• 2:48:12
  Speaker 8: to your calf muscles, and that's the part I'd like
• 2:48:15
  Speaker 8: to be able to really put my fingertips deep inside
• 2:48:20
  Speaker 8: my calf muscles, massage in every single tissue of that muscle,
• 2:48:31
  Speaker 8: healing every part, and then doing the same for my shins,
• 2:48:44
  Speaker 8: massage in and gently stroking the bones, gently stroking them,
• 2:48:52
  Speaker 8: healing in a loving way, because they deserve to be
• 2:48:56
  Speaker 8: treated the precious bones that they are, because our legs
• 2:49:04
  Speaker 8: are so precious as in all the other parts of
• 2:49:07
  Speaker 8: our body, and more precious of any jure on the planet.
• 2:49:24
  Speaker 8: When you start to think about your legs in this way,
• 2:49:36
  Speaker 8: it can change your perspective. It might sound a bit
• 2:49:46
  Speaker 8: a bit silly to start with the idea of having
• 2:49:51
  Speaker 8: love for your legs, showing appreciation for your thighs, wanting
• 2:50:01
  Speaker 8: to be able to put your hands in your thighs
• 2:50:07
  Speaker 8: the massage the muscles and the bones, and to get
• 2:50:14
  Speaker 8: your fingers deep in there, releasing all tension. Just to
• 2:50:22
  Speaker 8: show how much you care about your legs, how much
• 2:50:32
  Speaker 8: you care for what your legs do for you regularly,
• 2:50:40
  Speaker 8: your knees, your calves, your ankles. The strength of your
• 2:50:49
  Speaker 8: ankles considering how thin they are compared to the rest
• 2:50:58
  Speaker 8: of your legs, especially your thigh is Yeah, they're so strong,
• 2:51:06
  Speaker 8: so flexible, absolutely amazing things. Your ankles are truly a
• 2:51:21
  Speaker 8: gift because of what they do for you, supporting all
• 2:51:32
  Speaker 8: that weight, regardless of how what weight you are, even
• 2:51:39
  Speaker 8: if you're only ate stone, there's still a lot of
• 2:51:44
  Speaker 8: weight for these little ankles. Now I'm a lot heavier
• 2:51:51
  Speaker 8: than eight stone doubled out, yet my ankles support my
• 2:52:01
  Speaker 8: body all the time, or they do give off a
• 2:52:08
  Speaker 8: sigh of relief when I sit down, as you have
• 2:52:14
  Speaker 8: my whole legs do my feet feet also go, my
• 2:52:23
  Speaker 8: toes clap.
• 2:52:25
  Speaker 13: We're so happy.
• 2:52:45
  Speaker 8: Your legs really are amazing. And I know that talk
• 2:52:54
  Speaker 8: about talking about your legs is probably possibly among the
• 2:53:01
  Speaker 8: most most boring things you've ever heard anyone say, possibly
• 2:53:09
  Speaker 8: you're boring or not. Everything I said is true. Your
• 2:53:16
  Speaker 8: legs are amazing. Your legs deserve not just respect, they
• 2:53:37
  Speaker 8: deserve to relax deeply. They deserve to take some time
• 2:53:49
  Speaker 8: out of the day to just let go completely. Your
• 2:54:13
  Speaker 8: legs really can relax. And because the legs are so
• 2:54:32
  Speaker 8: such a most, you know, very important part of your body.
• 2:54:38
  Speaker 8: When you relax your legs, the rest of your body
• 2:54:41
  Speaker 8: also naturally follows in that journey of comfort. I can
• 2:55:00
  Speaker 8: feel it in my hips. My hips feel really loose,
• 2:55:09
  Speaker 8: and also my lwer back as well. My lower back
• 2:55:13
  Speaker 8: really feels it feels stretched, even though I'm just sitting
• 2:55:19
  Speaker 8: in a chair and there's no stretching as far as
• 2:55:25
  Speaker 8: I'm aware that I'm doing. But it's almost as if
• 2:55:28
  Speaker 8: the muscles are just relaxed so much that there is
• 2:55:32
  Speaker 8: a natural stretch as the tension has reduced a lot.
• 2:55:57
  Speaker 8: And I'm now going to count down from ten down
• 2:56:00
  Speaker 8: to one, and you can continue to fill wonderfully relaxed
• 2:56:15
  Speaker 8: ten nine, eight, seven, six, five, four three two one relax.
• 2:57:06
  Speaker 8: So I'm just going to count down from fire down
• 2:57:10
  Speaker 8: to one. And as a countdown, if you just focus
• 2:57:15
  Speaker 8: on the numbers, just the numbers counting down, and notice
• 2:57:23
  Speaker 8: how you feel in this moment as you hear the
• 2:57:32
  Speaker 8: numbers counting down, knowing that those numbers counting down represent
• 2:57:41
  Speaker 8: you feeling calmer, not just in your body, but also
• 2:57:52
  Speaker 8: relaxing your mind. I'll just notice how you feel. There's
• 2:57:59
  Speaker 8: nothing to do, there's nothing to say, there's nothing to
• 2:58:05
  Speaker 8: think about, starting with number five, four, three two.
• 2:58:47
  Speaker 16: One.
• 2:58:57
  Speaker 8: Now, as you notice the gradual letting go that the
• 2:59:09
  Speaker 8: tension in your body, you may also begin to notice
• 2:59:17
  Speaker 8: and be aware of how your mind is starting to
• 2:59:25
  Speaker 8: slow down. This is just a natural thing that happens.
• 2:59:34
  Speaker 8: It's not really a special procedure. It's just natural because
• 2:59:40
  Speaker 8: as your body relaxes, your mind also starts to relax.
• 2:59:47
  Speaker 8: And the more your mind relaxes, the more your body relaxes.
• 2:59:51
  Speaker 8: It's just a continuous circle of relaxation. And there's that
• 3:00:03
  Speaker 8: calmness that comes from relative quietness. You know, even even
• 3:00:11
  Speaker 8: if there's background sounds either your side online, it's still
• 3:00:18
  Speaker 8: going to be quite calm. You know, you haven't got
• 3:00:23
  Speaker 8: the television on, there's no music in the background. Unless
• 3:00:29
  Speaker 8: you're listening to the recording. With music, of course, you're
• 3:00:36
  Speaker 8: very likely not going to be sitting in a room
• 3:00:38
  Speaker 8: with other people. Of course you might be, but generally
• 3:00:43
  Speaker 8: it's more ideal if you can do this on your own,
• 3:00:48
  Speaker 8: so no distractions, and when you stop thinking about stuff,
• 3:01:05
  Speaker 8: relaxation automatically rises, a sense of comfort starts to grow,
• 3:01:19
  Speaker 8: and without trying to build it up into something fantastical
• 3:01:27
  Speaker 8: or something magical, this is just a natural process, something
• 3:01:38
  Speaker 8: that's easy to accomplish. In fact, it's almost the sense
• 3:01:49
  Speaker 8: of relaxing completely happens really when you put no effort
• 3:01:57
  Speaker 8: into it. It's not something that you can really force.
• 3:02:03
  Speaker 8: It's something that happens naturally. And part of the process
• 3:02:13
  Speaker 8: of this recording and others is simply two allow you
• 3:02:27
  Speaker 8: to take advantage of this space, this time, to just
• 3:02:42
  Speaker 8: let go, to just be here, to be in tune
• 3:02:53
  Speaker 8: with how you feel, yet with the intention of wanting
• 3:03:05
  Speaker 8: to relax deeply and maybe even to fall asleep, depending
• 3:03:18
  Speaker 8: on what it is that you wish for yourself in
• 3:03:24
  Speaker 8: this moment. As we know, relaxing is the majority of
• 3:03:40
  Speaker 8: the process of falling asleep. The actual falling asleep part
• 3:03:45
  Speaker 8: is the tiny bit at the end. The deeper relaxed
• 3:03:54
  Speaker 8: you become, the easier you find yourself drifting. You can also,
• 3:04:16
  Speaker 8: if you choose, stay focused on my voice and really
• 3:04:26
  Speaker 8: enjoy the process of gradually relaxing each muscle in your
• 3:04:56
  Speaker 8: body effortlessly and just observing the sensation of letting go completely.
• 3:05:36
  Speaker 8: This time, I'm going to count from six down to one,
• 3:05:45
  Speaker 8: and you can notice your mind calming down more with
• 3:05:55
  Speaker 8: each number that you hear me say, naturally, feeling calm
• 3:06:09
  Speaker 8: and slow and peaceful, six, five, four, three, two, one,
• 3:09:08
  Speaker 8: being aware of how your mind has slowed right down,
• 3:09:21
  Speaker 8: sinking deeply into relaxation. And as you focus on your mind,
• 3:09:45
  Speaker 8: you may notice that there are some thoughts still there,
• 3:09:57
  Speaker 8: maybe some stubborn thoughts that for some reason perhaps need
• 3:10:07
  Speaker 8: your attention. So what you can do is send love
• 3:10:22
  Speaker 8: to those thoughts. Sprinkle those thoughts.
• 3:10:33
  Speaker 13: With love.
• 3:10:36
  Speaker 8: M all petals from a flower. Just sprinkle it over them,
• 3:10:41
  Speaker 8: petals filled with love towards those thoughts, to let those
• 3:10:49
  Speaker 8: thoughts know that you're not abandoned in them. You just
• 3:10:56
  Speaker 8: need them. You require them to just calm down, slow down,
• 3:11:08
  Speaker 8: quiet down for now. So as you focus on those
• 3:11:24
  Speaker 8: remaining thoughts, as we count down this time from seven
• 3:11:29
  Speaker 8: down to one. With each number, just imagine sprinkling those
• 3:11:38
  Speaker 8: flower petals of love, kindness, gratitude over those thoughts, which
• 3:11:58
  Speaker 8: will allow them to just melt away and relaxed deeply.
• 3:12:08
  Speaker 8: With every number, those thoughts will become more and more relaxed,
• 3:12:28
  Speaker 8: starting with number seven, six, five, four, three.
• 3:14:23
  Speaker 19: Two, one.
• 3:15:00
  Speaker 8: Now, notice how relaxed you're feeling in your body. We're
• 3:15:25
  Speaker 8: going to focus on your hands, because the more relaxed
• 3:15:39
  Speaker 8: your hands are, the more relaxed your body and mind are.
• 3:16:01
  Speaker 8: And there's you focus on your hands and your fingers.
• 3:16:13
  Speaker 8: There's nothing needed to be done. There's no clenching the
• 3:16:18
  Speaker 8: fists or dancing the fingers or anything like that. Yeah,
• 3:16:30
  Speaker 8: it's just noticing and focusing on your hands, noticing how
• 3:16:44
  Speaker 8: they feel. Kiss The more relaxed your hands feel, the
• 3:17:09
  Speaker 8: calmer your mind feels, and the more comfort you feel
• 3:17:21
  Speaker 8: throughout your body. And you may have already noticed your
• 3:17:50
  Speaker 8: mind is starting to dress like since just on your
• 3:18:21
  Speaker 8: hands and fingers, allowing them to experience a real deepening
• 3:18:41
  Speaker 8: of that relaxation in your hands and fingers more and
• 3:18:56
  Speaker 8: more relaxed. With each number from eight down to one,
• 3:19:20
  Speaker 8: you can almost feel that healing and relaxing energy spreading
• 3:19:31
  Speaker 8: into your hands and fingers becoming year and more relaxing
• 3:19:50
  Speaker 8: with each number you hear, going down eight, down to one, drifting,
• 3:20:13
  Speaker 8: drifting again starting with number eight.
• 3:20:59
  Speaker 20: Mm hm.
• 3:21:10
  Speaker 8: Seven, six, five, four, three, ah. Just being here now,
• 3:24:25
  Speaker 8: nothing to think about, nothing to do, nothing to say,
• 3:24:35
  Speaker 8: and everything just feels calmer. And this is your natural
• 3:24:47
  Speaker 8: state of being. This is how you just normally feel
• 3:24:55
  Speaker 8: when you take away all that other stuff that we add,
• 3:25:05
  Speaker 8: you know, things like stress and worrying and overthinking and
• 3:25:14
  Speaker 8: the anxiety, tension just generally thinking about stuff. You take
• 3:25:26
  Speaker 8: that away, which is what we do. What we do
• 3:25:30
  Speaker 8: now you're left with a real sense of peacefulness which
• 3:25:47
  Speaker 8: comes to you very quickly, because ultimately it's just a feeling,
• 3:26:02
  Speaker 8: a feeling of comfort, almost as if you've gone inside
• 3:26:10
  Speaker 8: yourself and you've found a special place where everything is peaceful,
• 3:26:25
  Speaker 8: a place where you can feel relaxed and your natural
• 3:26:33
  Speaker 8: sense of comfort, a place where you can be you,
• 3:26:44
  Speaker 8: where you can accept yourself for who you are, a
• 3:26:51
  Speaker 8: place where you're not trying to please anybody else ever,
• 3:27:01
  Speaker 8: a place where you can actually not just love yourself,
• 3:27:10
  Speaker 8: but in some ways more importantly, you can like yourself,
• 3:27:18
  Speaker 8: appreciate who you are. That sense of gratitude is in
• 3:27:35
  Speaker 8: the air all around you, and that's also a place
• 3:27:46
  Speaker 8: where you can actually feel the healing energy soaking into
• 3:27:56
  Speaker 8: your body. Healing energy soaking into your body, and that
• 3:28:14
  Speaker 8: healing energy spreads through your veins, traveling to each and
• 3:28:25
  Speaker 8: every single part of your body, and you start to
• 3:28:36
  Speaker 8: realize that actually, that healing energy, it's not just entered
• 3:28:43
  Speaker 8: into your brain, it's become part of your brain, and
• 3:28:55
  Speaker 8: that spinal fluid is now mixed with healing energy, not
• 3:29:07
  Speaker 8: just allowing you to feel so much more relaxed and
• 3:29:15
  Speaker 8: healthy in this moment, but also you start to realize
• 3:29:28
  Speaker 8: to actually, what's happening now with that healing, relaxing energy
• 3:29:39
  Speaker 8: spreading through your body, It's actually changing your life. It's
• 3:29:51
  Speaker 8: actually changing the way you're going to feel not just now,
• 3:29:58
  Speaker 8: but tomorrow and the next day. As your health improves,
• 3:30:09
  Speaker 8: not just your physical health, but your mental health. Things
• 3:30:16
  Speaker 8: that used to bother you in the past, for some reason,
• 3:30:23
  Speaker 8: no longer have the effect that they used to because
• 3:30:31
  Speaker 8: something has changed deep within you. Maybe things that used
• 3:30:42
  Speaker 8: to cause you to feel anger no longer have that
• 3:30:54
  Speaker 8: power to control you the way they seem to be
• 3:31:02
  Speaker 8: able to before. As you realize that you're the one
• 3:31:13
  Speaker 8: who decides what affects you. You're the one who decides
• 3:31:27
  Speaker 8: to feel relaxed and calm when you choose to enjoy
• 3:31:40
  Speaker 8: noticing these natural developments of healing continuing to grow and
• 3:31:56
  Speaker 8: improve your life day by day, including of course, your
• 3:32:07
  Speaker 8: ability to relax so much easier and sleep in It's
• 3:32:24
  Speaker 8: the most natural thing in the world to you, because
• 3:32:35
  Speaker 8: falling asleep is something that you've done so many times
• 3:32:44
  Speaker 8: in your life, and you know that you were born,
• 3:32:51
  Speaker 8: as we all were, with the ability to fall asleep naturally.
• 3:33:02
  Speaker 8: We're born with that ability to just drift off into
• 3:33:14
  Speaker 8: a deep, healing sleep. Even when we're kids, sometimes will
• 3:33:27
  Speaker 8: fall asleep when we don't even want to try to
• 3:33:31
  Speaker 8: think us stay awake. Maybe it's a birthday in the morning,
• 3:33:36
  Speaker 8: or it's Christmas or holiday or something we look forward to.
• 3:33:41
  Speaker 8: We don't want to go to sleep. But the more
• 3:33:46
  Speaker 8: we want to stay awake, the more we just start
• 3:33:51
  Speaker 8: to drift. And the more you fight drifting, the more
• 3:33:59
  Speaker 8: you're try to stop your soft and drifting a safe
• 3:34:04
  Speaker 8: the deeper and stronger that drifting becomes. Because we're born
• 3:34:16
  Speaker 8: not just with the need to relax deeply and to
• 3:34:22
  Speaker 8: naturally fall asleep, but it's our birthright, it's part of
• 3:34:32
  Speaker 8: our DNA. And sometimes as we get older in life,
• 3:34:44
  Speaker 8: perhaps at times we have forgotten that relaxing completely is
• 3:34:57
  Speaker 8: not only a whe wonderfully pleasant experience, it's also really easy.
• 3:35:22
  Speaker 8: It's very, very easy to let go, because that's all
• 3:35:29
  Speaker 8: it is. It is just deciding to let go. And
• 3:35:44
  Speaker 8: when you press the play button on my recordings, you
• 3:35:52
  Speaker 8: have given permission for my voice to relax you. When
• 3:36:02
  Speaker 8: you press that play button, you've given me permission for
• 3:36:08
  Speaker 8: my words to effect you in a positive, only a
• 3:36:22
  Speaker 8: positive way, opening up your mind to useful and healing
• 3:36:45
  Speaker 8: suggestions that can have such an amazing effect on how
• 3:37:01
  Speaker 8: you feel right now, as well as those changes that
• 3:37:14
  Speaker 8: continue long after the recording ends, Those changes within you
• 3:37:27
  Speaker 8: to continue to flourish and grow, transforming your life in
• 3:37:40
  Speaker 8: a positive, beautiful way, allowing you to move forward in
• 3:37:52
  Speaker 8: your life in the direction that you choose for yourself.
• 3:38:07
  Speaker 8: And this feeling, this feeling that you can experience of safety, comfort, calmness,
• 3:38:27
  Speaker 8: this feels so nice. It's such a healthy place to be,
• 3:38:49
  Speaker 8: and that positivity grows within you each and every day.
• 3:39:06
  Speaker 8: Moving forward, you're going to find that you're more relaxed
• 3:39:18
  Speaker 8: physically and in your mind is more relaxed. And it's
• 3:39:31
  Speaker 8: not that you're thinking slower, it's just that your mind
• 3:39:36
  Speaker 8: will be less clogged up with unnecessary negativity because from
• 3:39:48
  Speaker 8: now on, your mind rejects negativity. From now on, you're
• 3:39:58
  Speaker 8: going to start noticing when negativity arises, and you can
• 3:40:10
  Speaker 8: just say stop, stop, and that negativity will turn around
• 3:40:24
  Speaker 8: and leave you alone. Stop and that negativity will disappear.
• 3:40:52
  Speaker 8: And as you notice that, you feel way more relaxed,
• 3:41:00
  Speaker 8: and you probably expect it, you can now congratulate yourself
• 3:41:14
  Speaker 8: because you're the person that has done this. You are
• 3:41:21
  Speaker 8: the one that has opened your mind up to the
• 3:41:26
  Speaker 8: simple facts. You can feel more relaxed in your body
• 3:41:35
  Speaker 8: and in your mind. You've opened your mind up to
• 3:41:47
  Speaker 8: the birthright of being able to just fall asleep easily
• 3:41:55
  Speaker 8: when you choose. And that's a nice feeling. Don't you
• 3:42:09
  Speaker 8: think it feels nice? Doesn't it? To feel calm? All
• 3:42:20
  Speaker 8: that healing energy is spreading through your body and your
• 3:42:25
  Speaker 8: mind to spend time in a special place where negativity
• 3:42:42
  Speaker 8: can no longer enter. Negativity is banned. It's bad, it's
• 3:42:55
  Speaker 8: not allowed. Intrigue, does it doesn't. This doesn't deserve to
• 3:43:02
  Speaker 8: be here. It doesn't belong here. Negativity has no place
• 3:43:11
  Speaker 8: in your life, which makes room feel more comfort, more healing,
• 3:43:30
  Speaker 8: more relaxation, more peace. It feels nice, doesn't it. Just
• 3:44:01
  Speaker 8: let go with everything. I'm going to count down now
• 3:44:21
  Speaker 8: from twenty down to one. You can continue to relax.
• 3:44:32
  Speaker 8: If you choose, you can drift to sleep with every
• 3:44:44
  Speaker 8: number you hear me say, you can fill twice as relaxed,
• 3:44:58
  Speaker 8: or if you choose in phild twice sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, twelve, eleven, ten, nine, eight, seven, six,
• 3:47:23
  Speaker 8: five four. This is your time to just take a break,
• 3:48:14
  Speaker 8: your time to relax, to allow your mind to slow down,
• 3:48:33
  Speaker 8: to give yourself permission to take a break from everything.
• 3:48:52
  Speaker 8: And you're the only person that can make that decision.
• 3:49:00
  Speaker 8: You're the only person that can actually tell your mind
• 3:49:07
  Speaker 8: to just relax, to just take some time off so
• 3:49:32
  Speaker 8: that you can focus on your body, getting in touch
• 3:49:37
  Speaker 8: with how you feel physically, and in the process of
• 3:49:54
  Speaker 8: this body scan where you focus on different parts of
• 3:49:59
  Speaker 8: your body, those parts that you focus on and observe
• 3:50:13
  Speaker 8: even though you're not purposely requesting for those parts of
• 3:50:21
  Speaker 8: your body to relax. It's kind of expected, you expect
• 3:50:30
  Speaker 8: when you listen to my voice to feel more relaxed naturally,
• 3:50:43
  Speaker 8: because when you're listening to me, your attention is focused
• 3:50:53
  Speaker 8: on my words. My words guide you to focus on
• 3:51:10
  Speaker 8: those parts of your body. Your focus increases, which actually
• 3:51:28
  Speaker 8: calms your mind. And when your mind calms down, your
• 3:51:46
  Speaker 8: body relaxes. And when your body calms down, your mind relaxes.
• 3:52:18
  Speaker 8: And even though not really started the focus on your body,
• 3:52:29
  Speaker 8: you can already feel that healing energy spreading through your body,
• 3:52:45
  Speaker 8: pushing out stress and tension, healing all the parts of
• 3:53:00
  Speaker 8: your body, including your skin, your bones, your blood, all
• 3:53:10
  Speaker 8: of your organs inside your body, all of the muscles,
• 3:53:15
  Speaker 8: all of the fat, all of everything, every hair on
• 3:53:23
  Speaker 8: your body is filled with that healing energy. And when
• 3:53:36
  Speaker 8: your brain it fills with that healing energy, the feeling
• 3:53:52
  Speaker 8: of comfort and relaxation increases, deeply increases in a way
• 3:54:17
  Speaker 8: that in your mind starts to feel perhaps bit drowsy
• 3:54:36
  Speaker 8: because it's not needed, and it may start to drift
• 3:54:56
  Speaker 8: if that's what's needed. So, if you're listening to this
• 3:55:05
  Speaker 8: and what you need is deep relaxation, that's what you get.
• 3:55:11
  Speaker 21: If what you need is.
• 3:55:14
  Speaker 8: To fall asleep naturally and easily as your mind drifts,
• 3:55:24
  Speaker 8: that's also what will happened. Because by pressing that play
• 3:55:38
  Speaker 8: button on the podcast and listening to me, you give
• 3:55:43
  Speaker 8: permission for your body and your mind. In fact, you
• 3:55:56
  Speaker 8: give the command to your body your mind to relax
• 3:56:05
  Speaker 8: deeply and to drift off to sleep if that's what
• 3:56:14
  Speaker 8: you want or need. And as I focus on the
• 3:56:30
  Speaker 8: different parts of your body, you may start to just drift.
• 3:56:46
  Speaker 8: And then you come back again and you hear me talking,
• 3:56:50
  Speaker 8: and I'm focusing on a different parts of your body,
• 3:57:00
  Speaker 8: you may find yourself drifting. You don't realize you're drifting
• 3:57:11
  Speaker 8: until you stop drifting and you're alert again to my
• 3:57:18
  Speaker 8: voice focusing on a different part of your body starts
• 3:57:25
  Speaker 8: to relax even deeper, because that drifting is basically you
• 3:57:36
  Speaker 8: already in the sleep zone. And the more you drift, the
• 3:57:49
  Speaker 8: longer you drift, and the longer you drift, eventually that
• 3:57:59
  Speaker 8: drifting cant is into sleep, and that's the last you
• 3:58:08
  Speaker 8: remember until you wake up in your own time. When
• 3:58:19
  Speaker 8: you experience the right amount of sleep.
• 3:58:23
  Speaker 21: Fear because when you do.
• 3:58:30
  Speaker 8: And if you do fall asleep, It's extremely pleasant, so relaxing,
• 3:58:44
  Speaker 8: so deep, healing sleep. It feels so nice to relax
• 3:59:04
  Speaker 8: into your own body and mind. You if you feel
• 3:59:14
  Speaker 8: that heathing energy is spreading through it, relaxing news, so deeply,
• 3:59:28
  Speaker 8: relaxing new, so so deeply. We start to focus on
• 3:59:46
  Speaker 8: your eyes, moving down.
• 3:59:58
  Speaker 21: To your jaw.
• 4:00:07
  Speaker 8: Now, dear Nick, you shoulders, a hand, vegus, you're chest,
• 4:00:56
  Speaker 8: the stomach, your back, your spine, you heaps, you legs,
• 4:01:38
  Speaker 8: your feet.
• 4:01:47
  Speaker 13: You jos.
• 4:02:06
  Speaker 8: And there feeding eatings, spreading and growing inside your body,
• 4:02:19
  Speaker 8: feeling you up. Now, let's focus again on parts of
• 4:02:30
  Speaker 8: your body. Focusing this time on your forehead. Now on
• 4:02:45
  Speaker 8: your mouth, your lips, your tongue, the whole of your mouth.
• 4:03:06
  Speaker 8: Focus then on your fingers. Maybe you could move your
• 4:03:18
  Speaker 8: fingers a little bits. You can focus on each one individually,
• 4:03:30
  Speaker 8: both hands and even though if you focus on both
• 4:03:37
  Speaker 8: of your hands now they almost seem to just melt
• 4:03:42
  Speaker 8: into one. Maybe is your right hand, start in your
• 4:03:51
  Speaker 8: left hand and almost as if it's just mixed together.
• 4:04:06
  Speaker 8: Now focusing on your knees, just noticing how your knees feel.
• 4:04:34
  Speaker 8: Now focusing on your elbows, focusing on both of your elbows,
• 4:04:48
  Speaker 8: just observing the feeling of your elbows now focusing, obsurving
• 4:05:26
  Speaker 8: whateck of your neck, seeing the energy the fact of
• 4:05:42
  Speaker 8: your neck, absurd.
• 4:06:17
  Speaker 22: Your ankles, being.
• 4:06:28
  Speaker 8: Aware of physical sensations in your ankles. Not to sin, no,
• 4:07:42
  Speaker 8: you tes boeth you faint, being aware your toast.
• 4:08:04
  Speaker 23: Feel right now.
• 4:08:39
  Speaker 8: Ninety then hi, you entire body fails noticing your mind
• 4:09:17
  Speaker 8: feels now letting go, letting go, letting go everything, letting go,
• 4:10:21
  Speaker 8: letting go, letting go everything everything. I'm gonna start now,
• 4:10:57
  Speaker 8: and I would like it just, first of all, just
• 4:10:59
  Speaker 8: to see yourself lying down on the message table, lying
• 4:11:07
  Speaker 8: on your front. Your head is supported, your arms are supported,
• 4:11:17
  Speaker 8: and you feel comfortable and breathing is really easy, and
• 4:11:24
  Speaker 8: you feel you feel confident in how you look as well.
• 4:11:30
  Speaker 8: So there's none of that issue of body problems or
• 4:11:35
  Speaker 8: shyness because I'm a professional and this is a therapy session,
• 4:11:45
  Speaker 8: so none of that stuff matters whatsoever. This is about you.
• 4:11:56
  Speaker 8: This is about how you feel. Now you can enjoy
• 4:12:04
  Speaker 8: that sense of comfort and relaxation that comes from letting
• 4:12:10
  Speaker 8: go and allowing my hands and my fingers to relax
• 4:12:16
  Speaker 8: you by a message your body. So I want to
• 4:12:27
  Speaker 8: start off just by placing my hands on the back
• 4:12:32
  Speaker 8: of your head, just gently, just you can feel what
• 4:12:37
  Speaker 8: my hands feel like really on you, so you can
• 4:12:46
  Speaker 8: maybe feel the warmth of my hands on the back
• 4:12:48
  Speaker 8: of your head. And with my hands to the side
• 4:12:54
  Speaker 8: of your head, not pressing, but just holding there very gently,
• 4:13:01
  Speaker 8: maybe over your ears, and a little bit on your face,
• 4:13:06
  Speaker 8: just so you can feel my hands so you can
• 4:13:11
  Speaker 8: become accustomed.
• 4:13:14
  Speaker 12: To them.
• 4:13:23
  Speaker 8: And now put my hands on the back of your
• 4:13:25
  Speaker 8: head again and gently let them slide down onto the
• 4:13:32
  Speaker 8: back of your neck. You can feel my hands gently
• 4:13:50
  Speaker 8: stroke in the back of your neck to start with,
• 4:13:57
  Speaker 8: just so you can get used to the the feeling
• 4:14:01
  Speaker 8: of my hands on your skin, get accustomed to realize
• 4:14:08
  Speaker 8: that you're safe and it's all good, it's all fine.
• 4:14:19
  Speaker 8: And I'm going to start gently messaging the muscles in
• 4:14:23
  Speaker 8: the back of your neck with both hands. Now, this
• 4:14:39
  Speaker 8: is a very trusting situation really, because our necks are
• 4:14:45
  Speaker 8: so fragile and to have someone have their hands around
• 4:14:50
  Speaker 8: your neck in that way can sometimes be problematic for people,
• 4:14:57
  Speaker 8: which is why messages are quite good because it allows
• 4:15:01
  Speaker 8: you to relax and to get in touch with trust,
• 4:15:16
  Speaker 8: to feel peaceful and calm, and there's a massage the
• 4:15:28
  Speaker 8: sides of your neck gently moving from the bottom of
• 4:15:36
  Speaker 8: your neck. It would be sort of near where your
• 4:15:40
  Speaker 8: shoulders start, I guess, all the way up to your jaw,
• 4:15:47
  Speaker 8: your ears, kind of area that side of your neck.
• 4:15:53
  Speaker 8: Of course, it's a lot longer than the front of
• 4:15:56
  Speaker 8: your neck. And then message in the back of your neck,
• 4:16:16
  Speaker 8: especially that area where perhaps we hold tension, and as
• 4:16:25
  Speaker 8: that area's message, you can actually feel a sense of
• 4:16:30
  Speaker 8: release in the back of your neck and maybe you
• 4:16:38
  Speaker 8: can breathe it out as well. Notice how it feels.
• 4:16:43
  Speaker 8: Notice how you feel. Then moving down to that area
• 4:16:57
  Speaker 8: between your neck and your shoulders, that muscle area, starting
• 4:17:05
  Speaker 8: to message that area on both sides. I mean, this
• 4:17:12
  Speaker 8: would be the area that a lot of people would
• 4:17:14
  Speaker 8: message if they were going to give you, like a
• 4:17:17
  Speaker 8: shoulder message. Even that's not technically the shoulders, but it's
• 4:17:23
  Speaker 8: all the muscles that lead to the shoulders from the
• 4:17:28
  Speaker 8: neck and the game that can hold tension and stress.
• 4:17:35
  Speaker 8: And when massaged sometimes a nice deep message is useful,
• 4:17:43
  Speaker 8: and you decide how deep that message is and just
• 4:17:59
  Speaker 8: allow my knuckles just to dig in to get to
• 4:18:06
  Speaker 8: those muscles. And to reading relaxed all the time, being
• 4:18:16
  Speaker 8: firm yet gentle with you and just stroking down the
• 4:18:34
  Speaker 8: area to your actual shoulders, moving to the muscles of
• 4:18:42
  Speaker 8: your shoulders, and maybe initially just pulling up the shoulders
• 4:18:54
  Speaker 8: a little bit off the table, just to give you
• 4:18:57
  Speaker 8: a little bit of a stretch, but very gently. And
• 4:19:08
  Speaker 8: you've got the muscles at the front of your shoulders,
• 4:19:11
  Speaker 8: the sides and the back. Again, this is a part
• 4:19:22
  Speaker 8: that can really take quite a bit of pressure, quite
• 4:19:27
  Speaker 8: a bit of needing if if you wish to really
• 4:19:37
  Speaker 8: release the tension to really get into those muscles, and
• 4:19:46
  Speaker 8: you can let your fingers in there. They can feel
• 4:19:50
  Speaker 8: really nice. Sometimes it's just being stroked gently or being
• 4:19:57
  Speaker 8: massaged quite strongly. It can all be beneficial to the
• 4:20:07
  Speaker 8: real oxation with the muscles in your shoulders. Now to
• 4:20:26
  Speaker 8: move down your arms, we do one arm at a time,
• 4:20:36
  Speaker 8: starting with your right arm. Well ideas, I just lift
• 4:20:47
  Speaker 8: your arm up, just hold it to the side of
• 4:20:50
  Speaker 8: you that way it still be attached, and I just
• 4:20:58
  Speaker 8: message the tops of your arms all the way down
• 4:21:13
  Speaker 8: to your forearms into your wrists, gently massaging that parts.
• 4:21:40
  Speaker 8: The softer part, which is the under part of the arm,
• 4:21:46
  Speaker 8: which leads to the crease in your rowbo the inside.
• 4:21:51
  Speaker 8: It's much more sensitive skin. Sometimes just having that stroked
• 4:22:09
  Speaker 8: and feel really nice, pleasurable and relaxing. Now moving down
• 4:22:26
  Speaker 8: to your right hand, just holding your hand in both
• 4:22:38
  Speaker 8: of my hands, just pressing gently on the back of
• 4:22:48
  Speaker 8: your hand and stretching your fingers ever slightly at the
• 4:22:59
  Speaker 8: same time, pressing down and messaging each finger, and then
• 4:23:14
  Speaker 8: starting to massage the palms of the hand. Just turning
• 4:23:25
  Speaker 8: the hand gently, stretching it gently, and actually having your
• 4:23:36
  Speaker 8: hand held can really be an emotional experience sometimes even
• 4:23:45
  Speaker 8: if it is a stranger. So when you don't know
• 4:23:49
  Speaker 8: very well, like a massage person or a therapist, maybe
• 4:23:57
  Speaker 8: because it's intimate, h and you can feel nice, you
• 4:24:09
  Speaker 8: can feel safe. And as I put that right arm
• 4:24:20
  Speaker 8: back down where it was, You're gonna do the same
• 4:24:28
  Speaker 8: with your left arm, exactly the same, massage in the
• 4:24:40
  Speaker 8: muscles and your arm all the way down. Do you
• 4:24:45
  Speaker 8: rest stroking the inside of your arm, just being gentle
• 4:24:59
  Speaker 8: or as firm as you require, and then massaging your
• 4:25:13
  Speaker 8: left hand, stretching the fingers, gently massaging the palm of
• 4:25:29
  Speaker 8: your left hand. You feel so so relaxing, so comforting,
• 4:26:10
  Speaker 8: and just rest your left down, back down. Start to
• 4:26:22
  Speaker 8: massage your back, the biggest part of your body, starting
• 4:26:33
  Speaker 8: at the top, starting again where we already be have been,
• 4:26:40
  Speaker 8: the area at the top in between his shoulders and
• 4:26:44
  Speaker 8: near your neck. Going back the message in that area again,
• 4:26:51
  Speaker 8: but this time moving downwards, taking a downward stroke to
• 4:27:04
  Speaker 8: the middle of your back, working from the outside inwards.
• 4:27:12
  Speaker 8: It's a massage in the your back, but the the
• 4:27:19
  Speaker 8: outsides of your back, the parts where your arms would
• 4:27:29
  Speaker 8: maybe rest against, almost the path that connects your front
• 4:27:43
  Speaker 8: to your back. Just massaging down firmly but gently, as
• 4:28:00
  Speaker 8: firm as you want, moving down and moving across a
• 4:28:08
  Speaker 8: little bit, and moving all the way down again, being
• 4:28:12
  Speaker 8: very gentle. You have firm if you choose. Eventually you
• 4:28:25
  Speaker 8: get to the spine. We can message the muscles and
• 4:28:30
  Speaker 8: either side of your spine from the top of your
• 4:28:34
  Speaker 8: neck all the way down to your lower back. We
• 4:28:46
  Speaker 8: can do that a few times. Sometimes people use the
• 4:28:55
  Speaker 8: knuckle or the two fingers and just go your side
• 4:29:01
  Speaker 8: of the spine, almost just push down, go all the
• 4:29:06
  Speaker 8: way down to the bottom of the spine, each time
• 4:29:12
  Speaker 8: releasing tension and opening up the body, stretching your body
• 4:29:24
  Speaker 8: so that you feel more relaxed but at the same
• 4:29:28
  Speaker 8: time rejuvenated. And now I'm going to move to one side,
• 4:29:46
  Speaker 8: to your right side, and from the bottom of your
• 4:29:53
  Speaker 8: ribs to your pelvis, I'm going to message that area
• 4:30:01
  Speaker 8: of your back. I'll stretch over the other side and
• 4:30:06
  Speaker 8: I will pull the muscles gently and massage and push
• 4:30:13
  Speaker 8: from one end that side or way to my side
• 4:30:18
  Speaker 8: to the middle of fact to where your spine is.
• 4:30:22
  Speaker 8: Massage in that side of your spine the opposite side
• 4:30:28
  Speaker 8: to where I'm standing. It's almost like kneading bread. There's
• 4:30:35
  Speaker 8: that big area which is firm yet lots there to massage.
• 4:30:48
  Speaker 8: Potentially one of the most important places to actually have
• 4:30:53
  Speaker 8: a message because you really feel it. You really feel
• 4:31:00
  Speaker 8: the release and the pleasure of having your lower back massaged.
• 4:31:09
  Speaker 8: It releases so much from your body that's not useful,
• 4:31:18
  Speaker 8: starting a healing process which will continue long after this
• 4:31:23
  Speaker 8: recording is over. The message in this part of your
• 4:31:36
  Speaker 8: body not only feels really good for you, it's actually
• 4:31:41
  Speaker 8: fun to do because it is, as I said, like
• 4:31:45
  Speaker 8: kneading bread. It's a part that you can really get
• 4:31:51
  Speaker 8: hold of and really massage deeply. If that's your choice.
• 4:32:06
  Speaker 8: And then I'm going to move over to the other
• 4:32:08
  Speaker 8: side of your body and do the same with the
• 4:32:14
  Speaker 8: opposite part of your lawer back, kneading and messaging from
• 4:32:24
  Speaker 8: your sides all the way to the middle of your
• 4:32:30
  Speaker 8: back where your spine is pressing and kneading, firm and
• 4:32:44
  Speaker 8: gentle at the same time. It feels so releasing this
• 4:32:54
  Speaker 8: mixture of pleasure, comfort, release, calmness, relaxation or mixed together.
• 4:33:10
  Speaker 8: Plus there's that feeling from your stomach as it's being stretched.
• 4:33:17
  Speaker 8: Even though you're in your stomach now, you can feel
• 4:33:20
  Speaker 8: it being stretched because that whole area is connected to
• 4:33:24
  Speaker 8: your stomach. Now we're going to move or move further
• 4:33:35
  Speaker 8: up to your top of your body and I we
• 4:33:40
  Speaker 8: do the same this time, starting with your upper back,
• 4:33:49
  Speaker 8: put my hands forward over and messing massage in that
• 4:33:54
  Speaker 8: area up to your spine, from the side of your
• 4:34:01
  Speaker 8: body up to your spine. So some of that message area,
• 4:34:07
  Speaker 8: the muscle tissue or whatever fatty tissue even will be
• 4:34:13
  Speaker 8: possibly from your chest. There's all connected. The chest and
• 4:34:19
  Speaker 8: the back connect together. I'm going to be massaging and
• 4:34:25
  Speaker 8: just pulling some of that skin from your side up
• 4:34:32
  Speaker 8: and massaging that area of your upper back all the
• 4:34:41
  Speaker 8: way to your spine, and then I'll move down a
• 4:34:48
  Speaker 8: bit and I'll continue with the middle of your back,
• 4:34:51
  Speaker 8: doing exactly the same thing as gentle or as de
• 4:35:00
  Speaker 8: as you choose. Now move or the other side again
• 4:35:12
  Speaker 8: and do the exact same thing with the top of
• 4:35:16
  Speaker 8: your back on the other side, from pretty much underneath
• 4:35:26
  Speaker 8: your arm area really to your spine, and then continue
• 4:35:40
  Speaker 8: in that all the way down, including your lower your
• 4:35:47
  Speaker 8: middle of your back. I'm gonna go to your thighs,
• 4:36:05
  Speaker 8: the backs of your thighs and the sides of your thighs,
• 4:36:15
  Speaker 8: starting with your right leg, and massage in the back
• 4:36:24
  Speaker 8: and the sides of your thighs gently and firmly. There's
• 4:36:32
  Speaker 8: a lot of muscles there. It's an area that can
• 4:36:36
  Speaker 8: be very tense at times and maybe needs a little
• 4:36:40
  Speaker 8: bit more pressure than the rest of the body that's
• 4:36:44
  Speaker 8: up to you. And you can gently stroke the back
• 4:36:54
  Speaker 8: of your legs where you know, opposite your knee joint
• 4:37:00
  Speaker 8: or underneath your knee joint, very sensitive, gentle area. And
• 4:37:13
  Speaker 8: then working down to your calf muscles, massage in your
• 4:37:20
  Speaker 8: calf muscles thoroughly and deeply, if you choose, using both
• 4:37:29
  Speaker 8: hands and fingers digging deep to your ankles, in the
• 4:37:48
  Speaker 8: back of your back of your ankles, just gently massage
• 4:37:55
  Speaker 8: in that area, maybe lifting the leg and stretching in
• 4:38:07
  Speaker 8: a little bit. Moving to the right foot, massage in
• 4:38:32
  Speaker 8: the bottom of your feet and the side of your
• 4:38:39
  Speaker 8: fate gently but firm enough so they don't tickle, and
• 4:38:56
  Speaker 8: just allow the place sure that you get from heaving
• 4:39:01
  Speaker 8: your feet message to just overtake you as I continue
• 4:39:11
  Speaker 8: to message your feet, the bottoms of your feet, the sides,
• 4:39:20
  Speaker 8: your arches, your heel. You can put a lot of
• 4:39:26
  Speaker 8: pressure into your heel and it feels amazing, Yet the
• 4:39:32
  Speaker 8: arches need to be a bit more gentle. Stretching your
• 4:39:40
  Speaker 8: toes gently and massage in the bottoms of your toes
• 4:39:47
  Speaker 8: with my fingers, each one individually. Moving over to the
• 4:40:03
  Speaker 8: left leg to do exactly the same thing, starting at
• 4:40:12
  Speaker 8: the top of the thighs, work in the back of
• 4:40:17
  Speaker 8: the thighs and the sides, massaging deeply and gently the
• 4:40:24
  Speaker 8: whole area, working all the way down. And this is
• 4:40:38
  Speaker 8: an area that maybe you could like to spend more
• 4:40:45
  Speaker 8: time relaxing and massaging. So perhaps if you wanted, I
• 4:40:53
  Speaker 8: could big a future recording wants spend more time on
• 4:40:58
  Speaker 8: one particular area as you move down to your calf muscles.
• 4:41:17
  Speaker 8: Massage in your calf muscles, firmly and gently, moving down
• 4:41:32
  Speaker 8: your rain cool into your feet, Massage in the backs
• 4:41:39
  Speaker 8: of your feet, the bottoms of your feet, stretching your toes,
• 4:41:50
  Speaker 8: and massage in each tone individually. And that feeling of
• 4:41:56
  Speaker 8: pleasure and release that you experience in your having your
• 4:42:02
  Speaker 8: feet massaged feels really good. Now, she turn over in
• 4:42:24
  Speaker 8: your mind. Laying on your back, I'm just gonna start
• 4:42:35
  Speaker 8: again for your neck area, in your shoulders, just to
• 4:42:53
  Speaker 8: get back in touch with that area. And as you
• 4:43:03
  Speaker 8: move up, I can clean my hands, make them more fresh,
• 4:43:15
  Speaker 8: because now I'm gonna message your face gently, starting off
• 4:43:25
  Speaker 8: with your forehead. Your eyes are closed and I can
• 4:43:36
  Speaker 8: just stretch your eyes a little bit, pushing up on
• 4:43:42
  Speaker 8: your eyebrows, just massaging around just scalp, massaging down your cheeks,
• 4:44:02
  Speaker 8: around your ears, into your jaw, gently the sides of
• 4:44:14
  Speaker 8: your neck chin mm hmm, and just moving down shall
• 4:44:36
  Speaker 8: your neck down to your chest, starting by massage in
• 4:44:44
  Speaker 8: the very top of your chest where the collar bone is,
• 4:44:53
  Speaker 8: either side of the collarbone, and then just message in
• 4:45:05
  Speaker 8: the whole of the chest, moving the chest around. Because
• 4:45:27
  Speaker 8: it's quite a large area, you can move from one
• 4:45:31
  Speaker 8: side to the next, moving my hands underneath pretty much
• 4:45:42
  Speaker 8: where your arms are stretching up, stretching some of the
• 4:45:52
  Speaker 8: muscles of your back in the process, move up over
• 4:46:01
  Speaker 8: your chest and they're moving down again, and then allowing
• 4:46:21
  Speaker 8: my hands to just massage gently and slide down towards
• 4:46:28
  Speaker 8: your stomach, starting in the middle of your chest, and
• 4:46:37
  Speaker 8: then gradually my hands moving apart and massage in and
• 4:46:44
  Speaker 8: slide in at the same time, moving down to just
• 4:46:53
  Speaker 8: below your red cage, moving down the messaging up again,
• 4:47:11
  Speaker 8: giving your chest all the attention that it needs to
• 4:47:19
  Speaker 8: feel completely relaxed. Remembering that I'm also going to be
• 4:47:31
  Speaker 8: focusing on your sides as well, an area that really
• 4:47:38
  Speaker 8: doesn't get much attention but feels really good when it's massaged.
• 4:47:50
  Speaker 8: Just stroking my hands down the sides of your body,
• 4:47:58
  Speaker 8: just below your arms, all the way down to your hips.
• 4:48:11
  Speaker 8: Now move into your stomach area. We're going to stand
• 4:48:17
  Speaker 8: one side of you like I did when I did
• 4:48:20
  Speaker 8: your lower back. We're gonna do a similar process of
• 4:48:26
  Speaker 8: just stretching the muscles from the side, gently massaging from
• 4:48:41
  Speaker 8: one side to the next.
• 4:48:45
  Speaker 24: Move in a whole area from below your ribs all
• 4:48:52
  Speaker 24: the way down to below your belly button, and then
• 4:49:02
  Speaker 24: move around to the other side.
• 4:49:04
  Speaker 8: Of you and repeat that process of relaxing deeply, calmly.
• 4:49:23
  Speaker 8: You feel loose, you feel free. And it's something about
• 4:49:30
  Speaker 8: having your stomach massage that's different from any other part
• 4:49:38
  Speaker 8: because we do have a tendency of holding a different
• 4:49:43
  Speaker 8: kind of stress in our stomach that we may not
• 4:49:47
  Speaker 8: be aware of, as in our message, your stomach in
• 4:49:58
  Speaker 8: front of your stomach, making circles around your belly button,
• 4:50:11
  Speaker 8: and then go the other way around. There's a gentleness
• 4:50:21
  Speaker 8: and a freedom that comes from feeling how you're feeling.
• 4:50:33
  Speaker 8: As I now move down the tops of your thighs
• 4:50:39
  Speaker 8: the muscles, massaging them, and I can do this two
• 4:50:45
  Speaker 8: legs at the same time, pressing down massaging deeply those
• 4:50:55
  Speaker 8: muscles in your thighs at front of your thighs, and
• 4:51:05
  Speaker 8: moving down to your knees, gently massaging your knees, sliding
• 4:51:16
  Speaker 8: down your shins, putting pressure on either side of your
• 4:51:22
  Speaker 8: shin gently softly but firmly, moving down to your ankles,
• 4:51:39
  Speaker 8: stroking the tops of your feet and then with each
• 4:51:50
  Speaker 8: foot in each hand, just gently massaging the whole of
• 4:51:56
  Speaker 8: the foot, the top, the bottom, your heel, your ankle,
• 4:52:05
  Speaker 8: your toes, messaging every part of your feet. Feels so good.
• 4:52:19
  Speaker 8: Just let go and enjoy the process. Enjoy feeling so
• 4:52:36
  Speaker 8: deeply relaxed, so much comfort, and so many feelings that
• 4:52:50
  Speaker 8: come just from touching your skin. And you can just
• 4:53:06
  Speaker 8: lie there for as long as you choose, enjoying the
• 4:53:16
  Speaker 8: feeling of deep comfort from being massaged by me. Enjoy
• 4:53:38
  Speaker 8: feeling deeply rased. And all we're going to do is
• 4:53:59
  Speaker 8: blow out some candles. In your mind, there are gonna
• 4:54:16
  Speaker 8: be a hundred candles, and you're going to blow each
• 4:54:27
  Speaker 8: one out individually, one by one, starting at one hundred.
• 4:54:38
  Speaker 8: As I count down all the way down to one,
• 4:54:50
  Speaker 8: and each time I say a number, you can imagine
• 4:54:59
  Speaker 8: that candle in front of you, and I'd like you
• 4:55:05
  Speaker 8: to actually physically gently blow that candle out, just so
• 4:55:24
  Speaker 8: it's not big blows, just a gentle, and that candle
• 4:55:35
  Speaker 8: will extinguish. And then I'll say the next number to
• 4:55:45
  Speaker 8: move down, and you can just blow that one out
• 4:55:55
  Speaker 8: as well. And as we move down the numbers, you'll
• 4:56:08
  Speaker 8: find yourself feeling more and more relaxed. If you need
• 4:56:19
  Speaker 8: to sleep, you'll also find yourself becoming incredibly tired and sleepy.
• 4:56:32
  Speaker 8: In fact, you may struggle to blow out all one
• 4:56:40
  Speaker 8: hundred of these candles. As you feel more and more
• 4:56:57
  Speaker 8: deeply relaxed, more and more deeply tired, and the further
• 4:57:25
  Speaker 8: you go down, the more your mind starts to drift.
• 4:57:41
  Speaker 8: You may find that you stop listening to me after
• 4:57:48
  Speaker 8: a while, and even though there maybe back ground sounds
• 4:58:01
  Speaker 8: where you are, you'll be aware of those sounds at
• 4:58:12
  Speaker 8: the moment.
• 4:58:17
  Speaker 13: Be me.
• 4:58:21
  Speaker 8: Start to just not even notice them at all, because
• 4:58:36
  Speaker 8: they're unimportant. Where I am, I've got the sounds of
• 4:58:50
  Speaker 8: the birds, there's horrors, the pigeon who likes to say hello.
• 4:58:57
  Speaker 8: Sometimes there's the odd plane that goes by, maybe traffic
• 4:59:10
  Speaker 8: and trains in the distance, but none of that seems
• 4:59:21
  Speaker 8: important whatsoever. More candles you blow out, the less important
• 4:59:37
  Speaker 8: anything is. More candles you blow out, the further you
• 4:59:52
  Speaker 8: seem to move away from sounds and from general date days.
• 5:00:13
  Speaker 8: Stuff seems to just move away on its own. You
• 5:00:28
  Speaker 8: feel more calmer with every candle you blow out, guiding
• 5:00:53
  Speaker 8: the next number, do you hear me say? And then
• 5:01:06
  Speaker 8: you blow that candle out to so easy, so simple.
• 5:01:33
  Speaker 8: We're gonna start by introducing the first candle, which is
• 5:01:47
  Speaker 8: a hundred first candle, She's one hundred. When you blow
• 5:02:06
  Speaker 8: that candle out, you'll find immediately a slight change in
• 5:02:26
  Speaker 8: how you feel, as well as a real sense of
• 5:02:37
  Speaker 8: positivity growing within you, relaxation and sleepiness expanding. Starting with
• 5:03:12
  Speaker 8: one hundred flow by candle now ninety nine, candle ninety eight,
• 5:04:18
  Speaker 8: can nine seven, cham, ninety six, candle ninety five, hand
• 5:05:56
  Speaker 8: ninety four, can't do ninety three, ninety two and ninety one,
• 5:07:49
  Speaker 8: ten to ninety, eighty nine and eighty eight and eight is.
• 5:10:08
  Speaker 25: Cando eighty and eighty five, ten four four, eighty.
• 5:12:34
  Speaker 8: Two and two one can seventy nine, can do.
• 5:15:52
  Speaker 26: Seventy eight candle, seventy seven, candle seventy six, candle seventy five,
• 5:17:04
  Speaker 26: candle seventy four, candle seventy three, candle seventy two, candle
• 5:18:04
  Speaker 26: seventy one, candle seventy one and seventy and sixty nine
• 5:19:21
  Speaker 26: candle sixty eight, candle, sixty seven, candle sixty five five
• 5:20:08
  Speaker 26: candle sixty four.
• 5:20:29
  Speaker 21: Mm hmm.
• 5:20:39
  Speaker 8: Candle sixty four candles sixty three candle sixty two and
• 5:21:33
  Speaker 8: sixty one, candle sixty fifty nine, hand fifty eight, candle
• 5:23:22
  Speaker 8: fifty seven, candle fifty six, candle fifty five, candle fifty four,
• 5:25:11
  Speaker 8: handle fifty three, handle.
• 5:25:38
  Speaker 27: Fifty two fifty two ten to fifty two, candle fifty one,
• 5:27:39
  Speaker 27: candle fifty, candle.
• 5:28:13
  Speaker 8: Foty nine, candle forty eight, can forty sirven candle forty six,
• 5:30:36
  Speaker 8: candle forty five, candle woughty two, candle four two, candle forty,
• 5:33:18
  Speaker 8: candle thirty nine, thirty eight, candle thirty seven, canto thirty five,
• 5:36:06
  Speaker 8: candle thirty four, handle thirty three, hand thirty one, candle
• 5:38:17
  Speaker 8: thirty and twin teen nine and twenty eights and twenty seven,
• 5:42:00
  Speaker 8: twenty six, candle twenty five and to win, tief four,
• 5:44:11
  Speaker 8: endle twenty three and twenty two tent, to want and
• 5:46:14
  Speaker 8: to wine.
• 5:46:53
  Speaker 13: And end.
• 5:47:22
  Speaker 8: Ninety candle seventeen sixty as all fourteen, ten four and
• 5:52:26
  Speaker 8: eleven four, shame do nine, shame to eights, shamdo six, jams.
• 5:57:01
  Speaker 13: Five can do.
• 5:57:48
  Speaker 8: Fo and doy two two.
• 6:00:00
  Speaker 12: MHM cant.
• 6:00:40
  Speaker 8: Or let go of all of those thoughts, worries, concerns
• 6:00:53
  Speaker 8: about the past, thoughts about the future, and even things
• 6:00:59
  Speaker 8: you been thinking about today. Just let it all go
• 6:01:07
  Speaker 8: because none of it is useful in this moment. This
• 6:01:15
  Speaker 8: is your opportunity to just focus on feeling relaxed, allowing
• 6:01:35
  Speaker 8: yourself to get in touch with that natural sense of
• 6:01:43
  Speaker 8: peace that we all have within us. It's available for everyone.
• 6:01:53
  Speaker 8: It just sometimes takes a little bit of effort to
• 6:01:58
  Speaker 8: set up the right time and place in order for
• 6:02:04
  Speaker 8: you to just let go. Because when you do decide
• 6:02:13
  Speaker 8: to let go and relax, that's what your body starts
• 6:02:19
  Speaker 8: to do because you've chosen. You've chosen to just allow
• 6:02:29
  Speaker 8: your body to unwind and your mind starts to slow down.
• 6:02:38
  Speaker 8: And it's a nice feeling. It's a nice feeling at
• 6:02:43
  Speaker 8: the beginning, just to know that you have chosen to
• 6:02:49
  Speaker 8: decide to relax deeply, and because you've made that decision,
• 6:03:00
  Speaker 8: your body or just follow suit, because sometimes all the
• 6:03:07
  Speaker 8: muscles in your body need is just permission from you
• 6:03:13
  Speaker 8: to relax. Because so often we're busy, we're going from
• 6:03:21
  Speaker 8: here to there, we're walking around and we're doing stuff,
• 6:03:28
  Speaker 8: and the body doesn't have any time or space to
• 6:03:34
  Speaker 8: really relax deeply, So it kind of waits for you
• 6:03:41
  Speaker 8: to lead the way waits for your permission. And when
• 6:03:51
  Speaker 8: you do give your permission, when you give the say
• 6:03:57
  Speaker 8: so we need say okay, it's time for your body
• 6:04:05
  Speaker 8: to let go completely and relax totally, your body just follows.
• 6:04:17
  Speaker 8: It's like a breath of relief. Ah good, I can
• 6:04:23
  Speaker 8: now relax. That feeling at the end of a day,
• 6:04:30
  Speaker 8: of a very physical day that you may experience in
• 6:04:34
  Speaker 8: the past. But you get home and you just sit
• 6:04:38
  Speaker 8: down on a chair, maybe you kick your shoes off
• 6:04:42
  Speaker 8: and not. Ah, feels so nice knowing that you don't
• 6:04:48
  Speaker 8: have to get up again for a little while at
• 6:04:51
  Speaker 8: least if you choose, you can just sit there for
• 6:04:55
  Speaker 8: maybe an hour to feel blissful. And just by sitting
• 6:05:09
  Speaker 8: down like that, your body knows that it's time to relax.
• 6:05:16
  Speaker 8: Your body has been given permission from you. Because it's
• 6:05:22
  Speaker 8: a mindset in your mind, you're prepared to let go
• 6:05:32
  Speaker 8: of everything and just completely allow all the stress of
• 6:05:42
  Speaker 8: your body to evaporate. An intensions can just gradually vanish.
• 6:06:01
  Speaker 8: It's almost like magic, really, because that sense of relaxation
• 6:06:13
  Speaker 8: in your body is a very natural state. It's not
• 6:06:19
  Speaker 8: something unusual. It may feel unusual when you first start
• 6:06:24
  Speaker 8: to relax, if you if you haven't really spent a
• 6:06:28
  Speaker 8: lot of time focusing and giving yourself this space to
• 6:06:33
  Speaker 8: let go completely and relax, they seem more most alien,
• 6:06:40
  Speaker 8: but it isn't. It's actually the most natural thing in
• 6:06:46
  Speaker 8: the world to let go completely, to relax totally, the
• 6:06:56
  Speaker 8: most natural thing in the world to allow yourself to
• 6:07:07
  Speaker 8: feel really calm in your mind. And it is almost
• 6:07:16
  Speaker 8: like a literal unwinding. It's like you press a button
• 6:07:26
  Speaker 8: and all the tension just releases, and it's like a wheel,
• 6:07:32
  Speaker 8: like a cog, like the inside of a clock, just unwinding.
• 6:07:37
  Speaker 8: And it's almost like you could see the little wind
• 6:07:41
  Speaker 8: up knob that's used just going the opposite way that
• 6:07:47
  Speaker 8: you choose to wind it up, and the energy that
• 6:07:53
  Speaker 8: frenetic stress for energy gradually winding down, losing its power,
• 6:08:05
  Speaker 8: losing its strength as a sense of relaxation becomes stronger
• 6:08:13
  Speaker 8: and deeper, and you may find a the more relaxed
• 6:08:24
  Speaker 8: you feel, that your mind starts to wonder, maybe seem
• 6:08:36
  Speaker 8: to stop listening to me for a while, and your
• 6:08:40
  Speaker 8: mind goes somewhere else, and then you realize you're listening
• 6:08:45
  Speaker 8: to me again, and that is just your mind drifting
• 6:08:51
  Speaker 8: to sleep. Which is quite natural. Is sometimes when we're
• 6:09:04
  Speaker 8: stressed and tense, we're not may not actually be aware
• 6:09:09
  Speaker 8: of what we need, what we physically or emotionally need
• 6:09:16
  Speaker 8: in this moment. But when you allow your body and
• 6:09:24
  Speaker 8: mind to relax completely and you let go of all thoughts, concerns, worries, ideas,
• 6:09:37
  Speaker 8: all letting them go, allowing them to drop onto the floor,
• 6:09:47
  Speaker 8: when you start to get in touch with the feelings
• 6:09:53
  Speaker 8: of such relaxation, this feels so nice, to be in
• 6:10:05
  Speaker 8: touch with the calmness of the different body parts as
• 6:10:12
  Speaker 8: they become looser and looser. Even your breathing seems easier
• 6:10:28
  Speaker 8: and more natural, effortless, as that cool air enters through
• 6:10:37
  Speaker 8: your mouth or nose into your lungs, breathing in comforts
• 6:10:47
  Speaker 8: and relaxation, and then just breathing out any excess remain
• 6:10:55
  Speaker 8: intention or stress from ever be part of your body
• 6:11:03
  Speaker 8: and mind. And as you start to focus on your mind,
• 6:11:11
  Speaker 8: maybe you notice that things come to a standstill or
• 6:11:20
  Speaker 8: maybe just much much lower than before, because your mind
• 6:11:29
  Speaker 8: is not really needed when listening to my voice, which
• 6:11:40
  Speaker 8: allows your mind to relax just as deeply as your body.
• 6:11:49
  Speaker 8: And that's synchronicity between the relaxation of your body and
• 6:12:00
  Speaker 8: relaxation of your mind. Let you know that feeling completely calm, loose,
• 6:12:14
  Speaker 8: and relaxed really is a great healing experience fear.
• 6:12:28
  Speaker 12: And has.
• 6:12:33
  Speaker 8: So many positive benefits for your body, mind, and your life.
• 6:12:44
  Speaker 8: To be able to let go over everything and to
• 6:12:50
  Speaker 8: relax completely in all parts of your body and mind.
• 6:13:03
  Speaker 8: Even your boneses are relaxed, all your muscles are relaxed,
• 6:13:18
  Speaker 8: even the skin that covers your body.
• 6:13:25
  Speaker 12: Is relaxed.
• 6:13:31
  Speaker 8: Every hair.
• 6:13:36
  Speaker 13: That you have.
• 6:13:38
  Speaker 8: Is also deeply relaxed, and your brain really starts to
• 6:13:56
  Speaker 8: feel the benefits the healing relaxation. Then, as you focus
• 6:14:12
  Speaker 8: on the inside of your scalp where your brain is,
• 6:14:18
  Speaker 8: you can start to realize and notice the benefits of
• 6:14:26
  Speaker 8: your brain relaxing deeply. Then, as your brain continues to relax,
• 6:14:41
  Speaker 8: it sends those messages to the rest of your body
• 6:14:49
  Speaker 8: and your mind to re reax even more deeply, relaxiny
• 6:15:08
  Speaker 8: more completely, letting go of any remaining thoughts or concerns,
• 6:15:26
  Speaker 8: allowed them just to drop onto the floor because they're
• 6:15:33
  Speaker 8: no longer necessary in this moment, In this moment of
• 6:15:42
  Speaker 8: deep relaxation and calmness, filling your brain with deep concentrated heathing, calming,
• 6:16:12
  Speaker 8: relaxing every part of your brain feathing so loose and comfortable,
• 6:16:34
  Speaker 8: so relaxed and peaceful. Your brain feels so light and
• 6:16:50
  Speaker 8: so healthy in that sense of deep deep comfort really
• 6:17:02
  Speaker 8: does allow you to enjoy those ever increasing sensations of
• 6:17:17
  Speaker 8: comfort that are spreading throughout your body, relaxing each and
• 6:17:32
  Speaker 8: every muscle of your body.
• 6:17:36
  Speaker 13: E.
• 6:17:39
  Speaker 8: Deeper and deeper, much more deeper than before, much more
• 6:18:00
  Speaker 8: comfort spreading through your body. In your mind, feed so
• 6:18:15
  Speaker 8: peaceful and calm, so very fairy, peaceful in avery part
• 6:18:34
  Speaker 8: of your body. Letting go of a everything and everything
• 6:18:49
  Speaker 8: so peaceful and calm, so relax with a very second
• 6:19:07
  Speaker 8: the passes you feel.
• 6:19:14
  Speaker 28: Dper dper relaxed, dper and dperlax cal so calm, peace
• 6:19:45
  Speaker 28: for so very peace.
• 6:19:54
  Speaker 8: From your head down to your ties, such peace and
• 6:20:03
  Speaker 8: comfort throwing all all the time, Such peace and comfort
• 6:20:19
  Speaker 8: spreading through your body and mind deeper and deeper, such
• 6:20:32
  Speaker 8: comfort spreading and sinking deeper into a muscle of your body,
• 6:20:49
  Speaker 8: so that you feel amazing, so laxed, so peaceful, so peaceful,
• 6:21:17
  Speaker 8: letting go every You're going to do a body scan,
• 6:21:31
  Speaker 8: focusing on firstly how you feel in your body, not
• 6:21:37
  Speaker 8: trying to change how you feel, not trying to relax,
• 6:21:44
  Speaker 8: not trying to move away from any discomfort or stress
• 6:21:49
  Speaker 8: or tension. Just accepting, observing and accepting how you feel
• 6:21:58
  Speaker 8: in the different parts of your body, Just allowing yourself
• 6:22:04
  Speaker 8: to be exactly as you are, to notice, to get
• 6:22:11
  Speaker 8: in touch with how you actually feel in this moment.
• 6:22:24
  Speaker 8: I'm going to start off by focusing on your hands.
• 6:22:35
  Speaker 8: Just be aware of your hands. I'd like you to
• 6:22:43
  Speaker 8: move your hands around, just maybe move your fingers a
• 6:22:48
  Speaker 8: little bit. I've been and closing your hands very gently,
• 6:22:56
  Speaker 8: just so that you can in touch with how your
• 6:23:02
  Speaker 8: hands and your fingers fell, very very slow movements. Focusing
• 6:23:25
  Speaker 8: now on your feet, and if you can just do
• 6:23:33
  Speaker 8: kind of an equivalent with your feet is you've just
• 6:23:38
  Speaker 8: done with your hands, Maybe turn in your ankles, moving
• 6:23:46
  Speaker 8: your feet around, moving your toes gently, only very gently
• 6:23:58
  Speaker 8: and very slowly, noticing how your feet feel in this moment.
• 6:24:17
  Speaker 8: Focusing now and your eyes, I'd like you to just
• 6:24:25
  Speaker 8: focus on your eyelids. Maybe you can open and close
• 6:24:30
  Speaker 8: your eyes a couple of times to really get in
• 6:24:35
  Speaker 8: touch with how you feel. When you do close your
• 6:24:39
  Speaker 8: eyes the muscle changes in your eyes when you do
• 6:24:47
  Speaker 8: close them, Maybe raising your eyebrows which stretches the tops
• 6:24:56
  Speaker 8: of your eyes, perhaps squinting your eyes, scrunching up your
• 6:25:07
  Speaker 8: eyes just so you can hear it again. Touch with
• 6:25:14
  Speaker 8: all aspects of how your eyes feel. Right now, now
• 6:25:35
  Speaker 8: focus in on your thighs, and it just starts you
• 6:25:41
  Speaker 8: to gently tense your thighs, just very very gently, just
• 6:25:51
  Speaker 8: enough so you can become more achieve to the physical
• 6:26:04
  Speaker 8: sensation of your upper legs, the front of your thighs,
• 6:26:12
  Speaker 8: and the backs of your thighs. Noticing and observing how
• 6:26:25
  Speaker 8: your thighs fear. Right now, moving your focus to the
• 6:26:40
  Speaker 8: back of your neck, just noticing the back of your neck,
• 6:26:48
  Speaker 8: the muscles, and of course they lead to the side
• 6:26:54
  Speaker 8: of your neck. They also lead to the top of
• 6:26:58
  Speaker 8: your back, which leads to your shoulders. So as your
• 6:27:05
  Speaker 8: focus on the back of your neck, maybe you can
• 6:27:11
  Speaker 8: move your head gently upwards as if you're looking up,
• 6:27:19
  Speaker 8: Maybe moving your head down as if you're looking down.
• 6:27:28
  Speaker 8: Perhaps moving your head side to side, right to left,
• 6:27:35
  Speaker 8: only very slowly and very gently. I'm not trying to
• 6:27:46
  Speaker 8: force anything. It has to be very very gentle, just
• 6:27:58
  Speaker 8: so you can.
• 6:28:00
  Speaker 1: Be more.
• 6:28:04
  Speaker 8: In touch with the feelings, with the sensations, the physical
• 6:28:15
  Speaker 8: sensations of how back of your neck feels right now,
• 6:28:31
  Speaker 8: as we now focus on the tops of your arms,
• 6:28:42
  Speaker 8: the parts where your biceps and your triceps are between
• 6:28:47
  Speaker 8: your elbow and your shoulders. To focus on those parts,
• 6:28:55
  Speaker 8: the tops of your arms, you may like to just
• 6:29:02
  Speaker 8: tense them, but very very gently and slowly, so you're
• 6:29:13
  Speaker 8: not straining or putting any pressure whatsoever on your arms.
• 6:29:25
  Speaker 13: It's just so that you can.
• 6:29:30
  Speaker 8: Gain more of a sense of how your upper arms
• 6:29:39
  Speaker 8: are feeling in this moment, and just noticing as you gently,
• 6:29:53
  Speaker 8: very gently and slowly tight and the muscles and then
• 6:30:02
  Speaker 8: let go notice how the tops of your arms feel
• 6:30:15
  Speaker 8: right now. As a now focus on your stomach, the
• 6:30:33
  Speaker 8: area the lower abdomen area below your bellygotton moving all
• 6:30:41
  Speaker 8: the way down to your hips, just above your grind.
• 6:30:54
  Speaker 8: Maybe you're able to tense these muscles in the area
• 6:31:02
  Speaker 8: very very gently and slowly, if that's a difficult thing
• 6:31:18
  Speaker 8: to do, and maybe you can just move your body,
• 6:31:27
  Speaker 8: pushing your stomach up, maybe moving a little bit to
• 6:31:32
  Speaker 8: the side using your hips, just so you can get
• 6:31:39
  Speaker 8: more in tune with how your lower aptomen area is
• 6:31:53
  Speaker 8: feeling in this moment, just noticing the physical sensations of
• 6:32:13
  Speaker 8: your lower abdomen as you move your attention to your mouth,
• 6:32:38
  Speaker 8: noticing your lips and inside your mouth, your teeth, your guns,
• 6:32:49
  Speaker 8: your tongue, just noticing how your tongue and your mouth feels.
• 6:33:08
  Speaker 7: It.
• 6:33:08
  Speaker 8: May help by moving your tongue around your mouth, moving
• 6:33:17
  Speaker 8: it to your left, maybe pressing it gently against the
• 6:33:25
  Speaker 8: side of your mouth, and then to the right, gently
• 6:33:32
  Speaker 8: to the side of your mouth, perhaps pressing up against
• 6:33:39
  Speaker 8: the top of your mouth, and then down gently against
• 6:33:47
  Speaker 8: the bottom of your mouth, always very slowly and a
• 6:33:58
  Speaker 8: very very gentle so that you can be aware of
• 6:34:18
  Speaker 8: how you feel in your mouth area. Now I'm going
• 6:34:40
  Speaker 8: to focus on your wrists and I'll ask you to
• 6:34:56
  Speaker 8: maybe just routine your wrists by moving your hands in
• 6:35:06
  Speaker 8: a circular motion very gently and slowly, just soly you
• 6:35:20
  Speaker 8: can feel the sensations that you are currently experiencing in
• 6:35:44
  Speaker 8: your rests. Perhaps move in your hands.
• 6:35:54
  Speaker 12: Up and down.
• 6:35:57
  Speaker 8: Again fair very gently and slowly, very gentle and slow,
• 6:36:38
  Speaker 8: as we know, start to observe you lower back. The
• 6:36:55
  Speaker 8: bad part is just a bottle few hips where your
• 6:37:05
  Speaker 8: coxis are a whole area, which also really does include
• 6:37:19
  Speaker 8: the sides of your body because those muscles are very
• 6:37:25
  Speaker 8: much connected as those muscles also move into your hip
• 6:37:36
  Speaker 8: area connecting to your buttocks the sides of your hips,
• 6:37:53
  Speaker 8: and if you're physically able to do so, maybe you
• 6:38:02
  Speaker 8: can very gently just move your body evices slightly, very
• 6:38:15
  Speaker 8: slowly from side to side, just enough to gauge how
• 6:38:36
  Speaker 8: you feel in your lower back. Perhaps it could even
• 6:38:54
  Speaker 8: move your hips gently up and down gently, slowly.
• 6:39:08
  Speaker 1: In order to.
• 6:39:13
  Speaker 8: Be in touch with the physical sensations of your lower back.
• 6:39:41
  Speaker 8: As we now move.
• 6:39:47
  Speaker 12: Your attention.
• 6:39:51
  Speaker 8: To your jaw, an area for your chin all out
• 6:40:01
  Speaker 8: to near where your ears are. A hole of your jaw,
• 6:40:18
  Speaker 8: you can just if it's okay to do so, gently
• 6:40:26
  Speaker 8: open your mouth, not wide, no stretching, just very gently
• 6:40:37
  Speaker 8: and slowly opening your mouth I thing, closing your mouth
• 6:40:51
  Speaker 8: very gently and slowly, so you can be in touch
• 6:41:16
  Speaker 8: with how your jaw feels. Now not to sing. Now
• 6:41:53
  Speaker 8: your chest area. You don't need to do anything to
• 6:42:08
  Speaker 8: move your chest because it moves every time you breathe,
• 6:42:20
  Speaker 8: and it moves very gently and slowly automatically with each
• 6:42:34
  Speaker 8: breath you takee As you focus on how your chest
• 6:42:54
  Speaker 8: feels when you breathe. Move in your focus to your forearms,
• 6:43:37
  Speaker 8: your elbows. Maybe you're able to very gently and slowly
• 6:43:56
  Speaker 8: tense the muscles in your forearm arms, and when you
• 6:44:04
  Speaker 8: do that, you can feel your elbows as well. Very
• 6:44:21
  Speaker 8: gently and slowly, gently.
• 6:44:41
  Speaker 12: And softly.
• 6:44:46
  Speaker 8: Obsad your forearms and elbows. No focus on the rest
• 6:45:25
  Speaker 8: of your back, your upper back in the middle, the
• 6:45:39
  Speaker 8: middle of your back again, this part of your body. News.
• 6:46:01
  Speaker 8: Also every time you pray. You may not notice that.
• 6:46:12
  Speaker 8: Usually as you observe your upper back in the middle
• 6:46:25
  Speaker 8: of your back, you can really feel that gentle and
• 6:46:43
  Speaker 8: slow movement. Moving your focus into your hip area, your butts,
• 6:47:37
  Speaker 8: your grain, there's muscles and those bones in your midsection.
• 6:48:15
  Speaker 8: Just noticing how your hips feel. Right now, you can
• 6:48:37
  Speaker 8: very very gently move your hips, maybe side to side,
• 6:48:52
  Speaker 8: very gently and softly and slowly. Everything starts to slow down,
• 6:49:57
  Speaker 8: including the thoughts, signor mind, and your mind itself just
• 6:50:07
  Speaker 8: starts to gradually. It doesn't have to be instant, but
• 6:50:13
  Speaker 8: just gradually starting too. It's almost like time is streng chin.
• 6:50:27
  Speaker 8: It's a slower pace to maybe what you're used to
• 6:50:35
  Speaker 8: in your day to day life. It's a slower movement
• 6:50:47
  Speaker 8: of energy, very small movements which make up the larger movements,
• 6:51:11
  Speaker 8: which is always the case. Now, when you move your hand,
• 6:51:19
  Speaker 8: it might seem like it's one movement, but it's lots
• 6:51:22
  Speaker 8: of minute different muscles moving in accordance with each other.
• 6:51:30
  Speaker 8: And what happens in this space that we're sharing is
• 6:51:47
  Speaker 8: we move from that big movement into those smaller movements.
• 6:52:08
  Speaker 8: Starting to focus on how your body feels, not just
• 6:52:19
  Speaker 8: as a whole, not just oh, i'm feel in this way.
• 6:52:24
  Speaker 8: I'm feeling stressed or tense, or I'm feeling relaxed and calm,
• 6:52:31
  Speaker 8: I'm feeling this way, I'm feeling that way. Starting to
• 6:52:38
  Speaker 8: notice that your body begins to present to you small
• 6:52:50
  Speaker 8: feelings around your body, small physical sensations in your legs,
• 6:53:09
  Speaker 8: whether pleasurable or not. Maybe resisting the temptation to label
• 6:53:23
  Speaker 8: them or to judge them those feelings, just thinking them,
• 6:53:33
  Speaker 8: thinking about them is just being neutral, just feelings, not
• 6:53:46
  Speaker 8: being particularly concerned, but just noticing what your body is
• 6:53:58
  Speaker 8: telling you. The feelings in your arms, instead of feeling
• 6:54:11
  Speaker 8: the hole of the arm, maybe notice those individual feelings
• 6:54:22
  Speaker 8: for all those different muscles and the skin, the hairs
• 6:54:33
  Speaker 8: of your arms, all the internal parts of your arms,
• 6:54:38
  Speaker 8: the veins, the bones, just being aware of maybe your
• 6:54:58
  Speaker 8: elbow on your right arm has a certain feeling. Maybe
• 6:55:06
  Speaker 8: your left wrist also has its own individual physical sensation.
• 6:55:32
  Speaker 8: What about your forearm on your right arm, your right forearm,
• 6:55:46
  Speaker 8: There may not be any particular feeling that you could
• 6:55:52
  Speaker 8: even give a name to, may not feel like any
• 6:56:00
  Speaker 8: thing other than just a feeling. You know, it's there.
• 6:56:11
  Speaker 8: The feelings in your shoulders, perhaps your shoulders when you
• 6:56:17
  Speaker 8: think about them, you're kind of almost like they're the same,
• 6:56:22
  Speaker 8: you know, the same feeling, almost like you both of
• 6:56:27
  Speaker 8: your shoulders are just one thing. Of course they're not.
• 6:56:41
  Speaker 8: And when you focus on your left shoulder and then
• 6:56:46
  Speaker 8: on your right shoulder, maybe find that you move the
• 6:56:53
  Speaker 8: muscles a little bit, maybe tense the muscles gently, noticing
• 6:57:05
  Speaker 8: the difference in each shoulder and your lower back, the
• 6:57:35
  Speaker 8: left side of your lower back and the right side
• 6:57:40
  Speaker 8: of your lower back of course that connection to your
• 6:57:50
  Speaker 8: buttocks and to your hips, and also moving up into
• 6:58:04
  Speaker 8: the middle of your back. And sometimes like right now,
• 6:58:17
  Speaker 8: actually when I focus on their part, when I focused
• 6:58:22
  Speaker 8: on my buttocks and then I focused on the middle
• 6:58:28
  Speaker 8: of my back, I almost felt like the muscles in
• 6:58:31
  Speaker 8: my lower back were being stretched very gently, just stretched
• 6:58:41
  Speaker 8: a little bit. Even though I wasn't doing anything to
• 6:58:49
  Speaker 8: try to stretch your lower back, it just seemed to happen.
• 6:58:56
  Speaker 8: The feeling of very gently stretching your lower back comes along.
• 6:59:17
  Speaker 8: I have feeling in your chest, just noticing what sensations
• 6:59:42
  Speaker 8: you are experiencing in your chest right now. And this
• 7:00:00
  Speaker 8: very much of the chest. Obviously, there's the collar bone
• 7:00:04
  Speaker 8: leading to the chest. You've got the chest bone, You've
• 7:00:11
  Speaker 8: got the muscles in your chest. Of course, if you're female,
• 7:00:20
  Speaker 8: there's possibly the breasts. If you're male, you've got the
• 7:00:30
  Speaker 8: different well why not that different these days, But there
• 7:00:35
  Speaker 8: may be more muscles at the top of the chest,
• 7:00:44
  Speaker 8: but at the side underneath it's pretty much the same.
• 7:00:49
  Speaker 8: Whether you're a man or a woman. There's muscles there,
• 7:00:53
  Speaker 8: muscles that stretch out to your back as well as
• 7:00:59
  Speaker 8: breast tissue stretches and moves into your back. To just
• 7:01:07
  Speaker 8: being aware of your chest, being with whatever feeling there
• 7:01:27
  Speaker 8: is in your chest. When I noticed that, I focus
• 7:01:47
  Speaker 8: on my chest, I feel it in my back and
• 7:01:55
  Speaker 8: my upper back. I mean, I guess the obvious reason
• 7:01:59
  Speaker 8: would be because you know I'll breathe in.
• 7:02:06
  Speaker 2: In.
• 7:02:09
  Speaker 8: Then it stretches my chest and my back at the
• 7:02:12
  Speaker 8: same time. It feels it feels okay, it doesn't feel
• 7:02:36
  Speaker 8: I got a little bit of pain in my right chest,
• 7:02:42
  Speaker 8: a little bit, not pain, but little discomfort, maybe stiffness, possibly,
• 7:02:49
  Speaker 8: I don't know. I noticed my shoulders also wanting to
• 7:03:00
  Speaker 8: flex for some reason. I think that's probably part of
• 7:03:05
  Speaker 8: my upper back, that connection between my shoulders and my
• 7:03:14
  Speaker 8: rper back. Because I can move my shoulders and stretch
• 7:03:19
  Speaker 8: the muscles in my back, moving the shoulders backwards or up,
• 7:03:29
  Speaker 8: which then moves I think it's the scapulous in your back.
• 7:03:45
  Speaker 8: It feels quite nice. Actually, a good thing about this
• 7:03:53
  Speaker 8: is you can, if you want to, you can just
• 7:04:02
  Speaker 8: flex or stimulate the various muscles in your body gently
• 7:04:15
  Speaker 8: in order to get more of a sense of how
• 7:04:18
  Speaker 8: they feel. And when you're relaxing, when you do tense
• 7:04:33
  Speaker 8: and muscle and you let it go and you let
• 7:04:37
  Speaker 8: it relax, it relaxes way more than it would normally.
• 7:04:51
  Speaker 8: But you have to feel that you're able to do that.
• 7:04:58
  Speaker 8: There's no point in doing it if there's an issue
• 7:05:04
  Speaker 8: with the per part of your body. You need to
• 7:05:09
  Speaker 8: be gentle with yourself at all times when relaxing deeply,
• 7:05:23
  Speaker 8: It's important to be kind to yourself. As you notice
• 7:05:38
  Speaker 8: your mind. How much has your mind slowed down since
• 7:05:49
  Speaker 8: we started this recording. How calm and peaceful is your
• 7:06:16
  Speaker 8: mind right now? We have nothing to think about and
• 7:06:28
  Speaker 8: just my voice to listen to, because you know, the
• 7:06:36
  Speaker 8: intention behind this recording is relaxation, at the very least,
• 7:06:48
  Speaker 8: for you to feel more relaxed at the end of
• 7:06:53
  Speaker 8: the recording than you did at the beginning, at the
• 7:07:01
  Speaker 8: very least, with your mind to slow down. Your body
• 7:07:14
  Speaker 8: continues to relax, because that's what you want to happen.
• 7:07:33
  Speaker 8: That's what you expect.
• 7:07:40
  Speaker 12: To happen.
• 7:07:47
  Speaker 8: For relaxation to fill your body, maybe calm your mind
• 7:08:07
  Speaker 8: to the point of boreden. When you start maybe to
• 7:08:20
  Speaker 8: drift away, it's almost as if you are moving further
• 7:09:02
  Speaker 8: away from your body in your mind, just leaving that there,
• 7:09:18
  Speaker 8: kind of liking it an escape pod in the spaceship
• 7:09:22
  Speaker 8: a movie, a space movie. You know when they get
• 7:09:26
  Speaker 8: into that little pod in it, since the man far
• 7:09:32
  Speaker 8: away from the spaceship, safe to dream and continue to relax.
• 7:10:21
  Speaker 8: Drifting so slow and be so so Rex, don't be
• 7:11:27
  Speaker 8: so and focusing on the.
• 7:11:52
  Speaker 29: Feeding of those individual parts of your body that.
• 7:12:08
  Speaker 8: Are relaxing one by one. You may find that every
• 7:12:27
  Speaker 8: now and then you realize that you weren't listening to
• 7:12:38
  Speaker 8: my voice because your mind started to imagine something different,
• 7:12:50
  Speaker 8: maybe started to almost move into something I another dreamy state,
• 7:13:07
  Speaker 8: and then you become aware of my voice again. And
• 7:13:13
  Speaker 8: even though you may want to focus on my voice,
• 7:13:20
  Speaker 8: you may also wish to allow your mind to just
• 7:13:28
  Speaker 8: drift naturally into that space of comfort and safety. As
• 7:13:48
  Speaker 8: you feel more comfort spreading through your body like a
• 7:14:06
  Speaker 8: warm blanket covering you gently, keeping your body at just
• 7:14:23
  Speaker 8: the perfect temperature. And even if you can hear background sounds,
• 7:14:46
  Speaker 8: they just don't seem to matter anymore. There's that sense
• 7:14:58
  Speaker 8: of peace spreads through your mind like a gentle breeze,
• 7:15:18
  Speaker 8: yet strong enough to blow away all negativity, strong.
• 7:15:30
  Speaker 13: Enough to.
• 7:15:34
  Speaker 8: Remove from your mind any anxiety or stress that was
• 7:15:44
  Speaker 8: there before, and blow away any other thoughts or feelings
• 7:16:00
  Speaker 8: that just don't fit with the sense relaxation that is
• 7:16:25
  Speaker 8: feeling your body and your mind. Unless you focus on
• 7:16:51
  Speaker 8: your mind and count down from ten down to one,
• 7:16:59
  Speaker 8: and with each number you hear, your mind will become
• 7:17:15
  Speaker 8: slightly more relaxed, just just slightly so from ten down
• 7:17:35
  Speaker 8: to nine, just a slight movement from nine down to eight,
• 7:17:43
  Speaker 8: just another small change in how you feel. Eight to seven,
• 7:18:03
  Speaker 8: that feeling is a gap, almost like a gap that
• 7:18:09
  Speaker 8: starts to get wider, the gap between those feelings that
• 7:18:19
  Speaker 8: you used to have in your mind compared to the
• 7:18:26
  Speaker 8: feelings you have there growing now, feelings of comfort and
• 7:18:34
  Speaker 8: security and confidence, and the gap becomes wider. Eight down
• 7:18:45
  Speaker 8: to seven, seven down to six. When you get to five,
• 7:18:55
  Speaker 8: your mind will start to have a certain physical sensation,
• 7:19:09
  Speaker 8: almost like there's a magnet outside of your head sucking
• 7:19:16
  Speaker 8: the tension and the stress and any remaining feelings that
• 7:19:21
  Speaker 8: you don't want, sucking them out through your skull. And
• 7:19:33
  Speaker 8: in down to four you can start to really experience
• 7:19:39
  Speaker 8: that sense of not just emptiness, but space, a place
• 7:19:52
  Speaker 8: full of fresh air, the place where you can stretch.
• 7:20:04
  Speaker 8: It's almost as if as you go down to four
• 7:20:07
  Speaker 8: and three your mind is expanding, with this sense of
• 7:20:17
  Speaker 8: peace and tranquility growing as it moves down to When
• 7:20:29
  Speaker 8: you get to one, your mind just feels exactly how
• 7:20:38
  Speaker 8: you want to feel. It's almost perfect feeling, maybe a
• 7:20:58
  Speaker 8: sensation that you'd like to keep a place that's safe,
• 7:21:08
  Speaker 8: where nothing can affect you at all, and you can
• 7:21:28
  Speaker 8: stay in that that space of comfort and confidence, confidence
• 7:21:37
  Speaker 8: in your own ability to create this space and this
• 7:21:45
  Speaker 8: feeling of comfort within your own mind just by counting
• 7:21:52
  Speaker 8: and ten down to one. And this is something that
• 7:22:01
  Speaker 8: you can do yourself when you're on your own, the
• 7:22:10
  Speaker 8: time when you can maybe sit down, maybe just for
• 7:22:14
  Speaker 8: a few minutes, close your eyes, just count slowly from
• 7:22:27
  Speaker 8: ten down to one and reexperience these feelings in your mind.
• 7:22:48
  Speaker 8: And when you feel that way in your mind, your
• 7:22:53
  Speaker 8: body copies your mind, and that feeling is spread through
• 7:23:07
  Speaker 8: your spine and your nervous system into every part of
• 7:23:15
  Speaker 8: your body, travels through your blood stream, healing and relaxing
• 7:23:29
  Speaker 8: every particle of your existence. Now we can we can
• 7:23:47
  Speaker 8: practice this a few times before the end of the recording,
• 7:23:57
  Speaker 8: and then you can practice on your own. And each
• 7:24:03
  Speaker 8: time you count from ten about one, the feelings of comfort, calmness,
• 7:24:16
  Speaker 8: and deep deep relaxation becomes stronger and deeper, filling your
• 7:24:36
  Speaker 8: mind and your brain with these positive chemicals. The spread
• 7:24:45
  Speaker 8: throughout your body, relaxing you so quickly, relaxing your whole
• 7:24:55
  Speaker 8: body and mind, so very very easily just by counting
• 7:25:09
  Speaker 8: from ten.
• 7:25:12
  Speaker 21: Down to one.
• 7:25:18
  Speaker 8: So we're going to do it now. I'm going to
• 7:25:21
  Speaker 8: count from ten down to one. I'd like you to
• 7:25:25
  Speaker 8: repeat the number after me. So when I say ten,
• 7:25:33
  Speaker 8: you can just repeat to yourself.
• 7:25:37
  Speaker 12: Ten.
• 7:25:43
  Speaker 8: Just notice, be aware of how you feel in your
• 7:25:53
  Speaker 8: mind and your body. Then when I say nothing, nine,
• 7:26:02
  Speaker 8: you can beat to yourself nine again, noticing the increase
• 7:26:18
  Speaker 8: in comfort and calmness in your mind and in your body.
• 7:26:32
  Speaker 8: The same when I say eight, when I say seven, six,
• 7:26:44
  Speaker 8: when I say five, four, when I say three, two,
• 7:27:03
  Speaker 8: and lastly you want to say one, you can repeat
• 7:27:08
  Speaker 8: that number.
• 7:27:17
  Speaker 12: Now.
• 7:27:17
  Speaker 8: Of course, when you do this on your own without
• 7:27:23
  Speaker 8: listening to me, you can say the numbers or whatever
• 7:27:29
  Speaker 8: speed that you feel is necessary for you, so you
• 7:27:38
  Speaker 8: can adapt. So if you feel you want to say
• 7:27:44
  Speaker 8: the numbers ten down to one faster than I do,
• 7:27:51
  Speaker 8: then you go ahead and do that. Or if you
• 7:27:54
  Speaker 8: feel when you do it yourself that you'd like to
• 7:27:58
  Speaker 8: have more more space between the numbers, maybe take a
• 7:28:07
  Speaker 8: lot longer to get from ten all the way down
• 7:28:14
  Speaker 8: to one, that's your choice also to do. So I'm
• 7:28:31
  Speaker 8: going to count from ten down to one, and when
• 7:28:40
  Speaker 8: I get to one, that will be the end of
• 7:28:44
  Speaker 8: this recording, unless, of course, you're listening with music, and
• 7:28:50
  Speaker 8: the music will continue e nine eight Fay twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve,
• 7:34:17
  Speaker 8: eleven ten, nine, eight, seven, six, five, four, three two one.
• 7:35:17
  Speaker 8: Now open your eyes, noticing how you physically feel having
• 7:35:28
  Speaker 8: counted down from twenty to one, allowing stress and tension
• 7:35:36
  Speaker 8: to leave through your fingertips and your toes. And as
• 7:35:41
  Speaker 8: you focus on your fingertips maybe they feel a little
• 7:35:45
  Speaker 8: bit tingly, which is I suppose quite understanding considering the
• 7:35:53
  Speaker 8: tension has been exiting your body through your fingertips. So
• 7:36:04
  Speaker 8: now I'm going to count from twenty down to one again.
• 7:36:07
  Speaker 8: This time you're can feel relief of tension and stress,
• 7:36:17
  Speaker 8: any anxiety that you may have leaving through your stomach,
• 7:36:29
  Speaker 8: just leaving through your stomach, almost as if it's just
• 7:36:34
  Speaker 8: releasing the whole of your stomach, and you'll navel to
• 7:36:41
  Speaker 8: just above your chest or below your chest, rather so
• 7:36:45
  Speaker 8: surrounding your belly button area. The whole area you can
• 7:36:51
  Speaker 8: feel the tension of your body wherever's left just releasing
• 7:36:58
  Speaker 8: from that area. And you may I noticed that your
• 7:37:01
  Speaker 8: stomach will become very relaxed as I countdown from twenty
• 7:37:08
  Speaker 8: down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,
• 7:38:30
  Speaker 8: four three two what And you can open your eyes
• 7:38:51
  Speaker 8: again if you choose, or you can just keep them
• 7:38:54
  Speaker 8: closed because it feels relaxing. Just notice how your stomach feels.
• 7:39:02
  Speaker 8: I notice as your focus, just do a little scan
• 7:39:06
  Speaker 8: of your body, just to notice how your body feels.
• 7:39:12
  Speaker 8: Focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,
• 7:39:26
  Speaker 8: just noticing, and you know, you may start to feel
• 7:39:35
  Speaker 8: more of a sense of tiredness, which may be the
• 7:39:39
  Speaker 8: reason you're listening to this recording, because you like to
• 7:39:47
  Speaker 8: let go completely of everything and dread off into a
• 7:39:55
  Speaker 8: nice natural calm, real see sleep. So now we're going
• 7:40:10
  Speaker 8: to focus on your forehead, and if you choose, you
• 7:40:19
  Speaker 8: can incorporate your eyes in this focus as well. Your
• 7:40:25
  Speaker 8: forehead and your eyes. It's that whole area basically almost
• 7:40:31
  Speaker 8: as if you were wearing a mask, you know, like
• 7:40:34
  Speaker 8: a I don't know, a batman mask or something, or
• 7:40:41
  Speaker 8: I'm trying to zorro or something, you know, the kind
• 7:40:44
  Speaker 8: of mask that covers your eyes but also covers quite
• 7:40:47
  Speaker 8: a lot of the forehead. I'm focusing on that area
• 7:40:54
  Speaker 8: because that's the area that we're now going to release
• 7:40:57
  Speaker 8: tension and stress from your mind, in your brain, from
• 7:41:03
  Speaker 8: your mind, and any tension that you may have remain
• 7:41:07
  Speaker 8: in your face, in your neck and your jawl, your eyes,
• 7:41:13
  Speaker 8: your forehead, or your scalp. So basically any tension within
• 7:41:20
  Speaker 8: your head area, including your mind and your brain, and
• 7:41:29
  Speaker 8: that's going to be released through your forehead and your eyes.
• 7:41:37
  Speaker 8: As I count down again from twenty down to one
• 7:41:43
  Speaker 8: now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten,
• 7:42:44
  Speaker 8: nine eight seven fine war three two. What noticing and
• 7:43:36
  Speaker 8: you scan your face, your jaw, your eyes, your cheap bones,
• 7:43:43
  Speaker 8: your ears, your forehead, your scalp, your neck, the back
• 7:43:52
  Speaker 8: of your neck, in the front of your neck, the
• 7:43:56
  Speaker 8: side of your neck, and your throat. H noticing being
• 7:44:06
  Speaker 8: aware of the comfort, increased feeling relaxation, not just in
• 7:44:18
  Speaker 8: your head and neck and mind, also the rest of
• 7:44:23
  Speaker 8: your body. Just notice how loose and calm you feel,
• 7:44:34
  Speaker 8: and how easily it is to just let go completely,
• 7:44:46
  Speaker 8: let go completely how easily. That's what I'm going to
• 7:45:06
  Speaker 8: do now, is I wanted to focus on the top
• 7:45:10
  Speaker 8: of your head, and we're going to allow every last
• 7:45:22
  Speaker 8: piece of tension or stress that might be lingering or
• 7:45:29
  Speaker 8: hiding in your body or mind or head.
• 7:45:35
  Speaker 30: To just.
• 7:45:37
  Speaker 31: Be sucked out at the top of your head.
• 7:45:42
  Speaker 8: And released.
• 7:45:47
  Speaker 32: Into the air.
• 7:45:49
  Speaker 8: I'm sucked out into the clouds. Imagine a big cloud
• 7:45:55
  Speaker 8: above your head, almost like a whirlpool, and this can
• 7:46:01
  Speaker 8: suck that tension.
• 7:46:04
  Speaker 21: Out the top of your head.
• 7:46:08
  Speaker 8: And just take it away. Good to focus. Imagine an
• 7:46:17
  Speaker 8: opening the top of your head with that tension and
• 7:46:22
  Speaker 8: stress and any remaining issues may be worries of concerns
• 7:46:28
  Speaker 8: that of no use to you.
• 7:46:29
  Speaker 13: Now you can all be sucked down at the top
• 7:46:33
  Speaker 13: of your head.
• 7:46:35
  Speaker 8: And taken away. As I count down again from twenty
• 7:46:42
  Speaker 8: down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two,
• 7:48:45
  Speaker 8: one three, noticing how you feel, how relaxed and calm
• 7:49:13
  Speaker 8: you physically and mentally feel right now, how peaceful your
• 7:49:28
  Speaker 8: mind feels. It feels so nice to just let go,
• 7:49:37
  Speaker 8: to give yourself some space to breathe easily, to think calmly,
• 7:49:51
  Speaker 8: and just to take a break from all that pointless
• 7:49:56
  Speaker 8: worry and concerns about things that you don't need to
• 7:50:01
  Speaker 8: think about right now, because this is your time to
• 7:50:12
  Speaker 8: let go. This is your space to enjoy feeling deeply relaxed,
• 7:50:23
  Speaker 8: peaceful in your mind, relaxed in your body. They can
• 7:50:31
  Speaker 8: feel so good, so nice to just not have to
• 7:50:40
  Speaker 8: do anything, to be able to really enjoy that serenity
• 7:50:52
  Speaker 8: that comes with letting go completely, that peacefulness that comes with.
• 7:51:07
  Speaker 12: Being in this.
• 7:51:10
  Speaker 8: Peaceful space. And you can keep this sense of calmness
• 7:51:21
  Speaker 8: for as long.
• 7:51:22
  Speaker 21: As you choose.
• 7:51:31
  Speaker 8: If you choose to drift off into a deep, healing,
• 7:51:37
  Speaker 8: natural sleep, then you can do that. It's completely up
• 7:51:46
  Speaker 8: to you, and you can keep this feeling of calmness
• 7:51:55
  Speaker 8: physically and in your mind as long as you choose.
• 7:52:00
  Speaker 8: Use to feel completely relaxed, completely relax And I'd like
• 7:52:16
  Speaker 8: you to make up your mind that you're going to relax,
• 7:52:31
  Speaker 8: and I want to explore that with you. What it
• 7:52:34
  Speaker 8: feels like when you actually decide that you're going to relax,
• 7:52:43
  Speaker 8: not forcing yourself, but giving yourself that yes, it is
• 7:52:50
  Speaker 8: a command, really, isn't it When you're telling yourself relax
• 7:52:57
  Speaker 8: in a gentle but firm way, that only you can
• 7:53:02
  Speaker 8: really tell yourself in that way. You can't really have
• 7:53:07
  Speaker 8: someone else saying to you, now it relax, relax, you know,
• 7:53:13
  Speaker 8: and it needs to be gentle, But you can't someone
• 7:53:16
  Speaker 8: else can't really have the same the same kind of
• 7:53:24
  Speaker 8: influence or power that you have over your own physicality,
• 7:53:34
  Speaker 8: over how you feel, because when you say it to yourself.
• 7:53:45
  Speaker 21: It means more.
• 7:53:47
  Speaker 8: It's personal, and your brain and your unconscious mind and
• 7:53:54
  Speaker 8: your body listens to what you say. Example, we'll test
• 7:54:01
  Speaker 8: it out. We'll do a little test, a few little
• 7:54:04
  Speaker 8: tests along the way, and you can get more of
• 7:54:08
  Speaker 8: an idea of the force, a positive force that you
• 7:54:14
  Speaker 8: can have in creating a sense of comfort and relaxation
• 7:54:22
  Speaker 8: in your body and your mind quite quickly just by
• 7:54:28
  Speaker 8: you telling yourself to relax. So I'm going to start
• 7:54:39
  Speaker 8: by focus on your hands. To focus on your hands
• 7:54:46
  Speaker 8: and just tell your hands to relax. Let's just say relax.
• 7:54:52
  Speaker 8: As you focus on your hands, you could say my
• 7:54:58
  Speaker 8: hands are relaxed, or I want my hands to relax.
• 7:55:04
  Speaker 8: But I think if you actually do it directly by
• 7:55:09
  Speaker 8: focusing and imagining that your hands can hear what you're saying.
• 7:55:15
  Speaker 8: You know, they've got little ears, which is a little weird.
• 7:55:20
  Speaker 8: So talking to your hands and just say relax. Noticing
• 7:55:37
  Speaker 8: now your hands start to relax. Now focus on your
• 7:55:52
  Speaker 8: eyes and tell your eyes to relax. You're just saying
• 7:55:57
  Speaker 8: the same word, relax. And find the right tone for you.
• 7:56:06
  Speaker 8: You know, I might say relax, but you you might
• 7:56:11
  Speaker 8: say relax or relax. You know, you might say it
• 7:56:18
  Speaker 8: differently to yourself, and that's important for you to gauge
• 7:56:26
  Speaker 8: what feels right for you. To just tell your eyes
• 7:56:33
  Speaker 8: to relax, whilst focusing on your eyes, your eyelids, the
• 7:56:37
  Speaker 8: muscles around your eyes, your eyebrows, and just tell your
• 7:56:43
  Speaker 8: eyes directly relax now. Now I just did that myself.
• 7:57:18
  Speaker 8: And sometimes you may feel that you need a bit
• 7:57:28
  Speaker 8: more time for the different parts to relax, you know,
• 7:57:34
  Speaker 8: because I start talking again and maybe that part hasn't
• 7:57:38
  Speaker 8: relaxed fully. But what will happen is that it will
• 7:57:41
  Speaker 8: just continue to relax even though I'm talking. And that's
• 7:57:46
  Speaker 8: happened with my eyes. Something else I noticed is when
• 7:57:53
  Speaker 8: I started focusing on my eyes, that actually almost became
• 7:57:58
  Speaker 8: they got worse before they got better. Way, so I
• 7:58:01
  Speaker 8: felt a degree of tension growing in my eyes and
• 7:58:06
  Speaker 8: then disappearing. So I think what that was really was
• 7:58:10
  Speaker 8: just me becoming more aware of the tension that was
• 7:58:16
  Speaker 8: already there that I wasn't. I wasn't focused on it before,
• 7:58:22
  Speaker 8: so I wasn't really acknowledging it or really conscious to
• 7:58:31
  Speaker 8: those feelings. Yeah, my eyes is still continuing to relax,
• 7:58:44
  Speaker 8: as well as my hands. Actually, my hands have got
• 7:58:50
  Speaker 8: a certain kind of energy, like not buzzing, but I
• 7:58:56
  Speaker 8: can kind of degree with energy in my hands. Maybe
• 7:59:05
  Speaker 8: that's where the tension is being released. Maybe that's causing that.
• 7:59:17
  Speaker 8: The next part, I think we should focus on the
• 7:59:20
  Speaker 8: back of the neck. That's a part which quite often,
• 7:59:24
  Speaker 8: well for me, holds tension. I don't know about it
• 7:59:27
  Speaker 8: for yourself, but I think it's quite a standard place
• 7:59:32
  Speaker 8: where tension is sometimes held. So, and I'm doing exactly
• 7:59:39
  Speaker 8: what you're doing as you do it as well, so
• 7:59:42
  Speaker 8: I'm telling my body parts to relax as well. So
• 7:59:46
  Speaker 8: if you tell your neck at the back of your neck,
• 7:59:49
  Speaker 8: focus on the back of your neck and just say
• 7:59:54
  Speaker 8: relax in your own words, in your own tone, in
• 7:59:59
  Speaker 8: your own voice. You can say out loud, or you
• 8:00:02
  Speaker 8: can just say it to yourself internally. But you're focusing
• 8:00:07
  Speaker 8: and you're saying it literally to the back of.
• 8:00:10
  Speaker 33: Your neck, as if the back of your neck can
• 8:00:13
  Speaker 33: actually hear what you're saying. So do that now, just
• 8:00:20
  Speaker 33: say it relax to the back of your neck, and
• 8:00:24
  Speaker 33: I'll do the same.
• 8:01:04
  Speaker 8: Now, what I noticed, and you may have had a
• 8:01:07
  Speaker 8: similar thing, is even though I was focusing on the
• 8:01:12
  Speaker 8: back of my neck, other parts started to, I don't know,
• 8:01:23
  Speaker 8: show themselves to me or maybe because they want to
• 8:01:27
  Speaker 8: be relaxed as well. But I started noticing the feelings
• 8:01:31
  Speaker 8: in my shoulders, at tension in my shoulders.
• 8:01:34
  Speaker 21: And in my upper back.
• 8:01:38
  Speaker 8: Whether that was because my back of my neck was saying, well,
• 8:01:44
  Speaker 8: I'm pretty much okay. It's the other parts that need attention,
• 8:01:55
  Speaker 8: but my lobe, my back of my neck is still relaxing.
• 8:02:00
  Speaker 8: But I just became more aware of other parts that
• 8:02:03
  Speaker 8: needed attention. Now, this might happen, and it's not. It
• 8:02:11
  Speaker 8: doesn't mean that it's going wrong. It just means you're
• 8:02:15
  Speaker 8: being notified of more places that also want to feel relaxed.
• 8:02:25
  Speaker 8: So I'm going to focus on my upper back. So
• 8:02:29
  Speaker 8: you can do the same even if you don't have
• 8:02:33
  Speaker 8: any feelings of tension that obvious in your upper back
• 8:02:40
  Speaker 8: if you just focus on your back and the whole
• 8:02:45
  Speaker 8: area from the shoulder blades down to the middle of
• 8:02:50
  Speaker 8: your back down the spine and with me, it's more
• 8:02:54
  Speaker 8: the shoulder blades are more.
• 8:03:01
  Speaker 21: Yeah, that's the parts that are really.
• 8:03:04
  Speaker 8: Sort of giving me.
• 8:03:08
  Speaker 13: That not.
• 8:03:10
  Speaker 8: That it needs to relax in the sounds.
• 8:03:12
  Speaker 21: Gonna ask that part to relax, and you can do
• 8:03:15
  Speaker 21: the same.
• 8:03:16
  Speaker 8: Now relaxed up the back. There's something strange happened there.
• 8:03:43
  Speaker 8: And this often happens.
• 8:03:46
  Speaker 32: I've been doing this for.
• 8:03:50
  Speaker 8: Sixteen years or something, and often I'm want surprised but amazed,
• 8:03:58
  Speaker 8: really bad. There can be a feeling. So when I
• 8:04:04
  Speaker 8: was focusing on the back of my neck, my upper
• 8:04:07
  Speaker 8: back was starting to feel quite stressed and in need
• 8:04:12
  Speaker 8: of attention. As soon as I started talking to you
• 8:04:18
  Speaker 8: about my upper back and talking about, you know, getting
• 8:04:23
  Speaker 8: ready to ask the upper back to relax, my other
• 8:04:28
  Speaker 8: back already started to relax. It's almost as if it
• 8:04:34
  Speaker 8: doesn't need to hear the words, just needs attention, just
• 8:04:44
  Speaker 8: needs to be noticed. That is something that often happens
• 8:04:57
  Speaker 8: in this type of th situation is when you start
• 8:05:04
  Speaker 8: to relax a couple of parts of your body, as
• 8:05:09
  Speaker 8: we've done with our hands, eyes and the eyelids, and
• 8:05:16
  Speaker 8: now back of the neck, top of the back, up
• 8:05:25
  Speaker 8: the back, the rest of the body seems to just
• 8:05:30
  Speaker 8: take notice and decide in its own way to start relaxing.
• 8:05:41
  Speaker 8: Other parts of your body start to just become looser.
• 8:05:51
  Speaker 8: I suppose it's kind of like a bit of an avalanche.
• 8:05:54
  Speaker 8: You know, the little ball starts rolling, and before you
• 8:05:59
  Speaker 8: know it, the whole of your body is completely relaxed
• 8:06:02
  Speaker 8: and can't And if you focus on your face, you
• 8:06:19
  Speaker 8: focus on your eyes, your eyelids, your eyebrows, and the
• 8:06:27
  Speaker 8: muscles around your eyes, maybe you start to notice that
• 8:06:37
  Speaker 8: your forehead is more relaxed than it was. Maybe your
• 8:06:42
  Speaker 8: face is more relaxed. I would say, my entire face
• 8:06:48
  Speaker 8: is a lot more relaxed than it was. So we're
• 8:07:03
  Speaker 8: going to focus now on your shoulders again, just like before.
• 8:07:11
  Speaker 8: Just tell your shoulders. I mean you can't do them
• 8:07:14
  Speaker 8: in the digitally. You can do the right shoulder and
• 8:07:16
  Speaker 8: left shoulder. I just generally do both at the same time,
• 8:07:22
  Speaker 8: and just tell your shoulders as you focus on them
• 8:07:26
  Speaker 8: in your mind, focus on how you feel. Maybe you
• 8:07:32
  Speaker 8: can see them in your mind's eye. Just tell your
• 8:07:39
  Speaker 8: shoulders to relax as nice as they relax. But I
• 8:08:33
  Speaker 8: do notice, I mean, especially with my back, is the
• 8:08:42
  Speaker 8: connection between the different parts the back, the shoulders, the
• 8:08:48
  Speaker 8: neck being all connected and being such a large part
• 8:08:58
  Speaker 8: of your body, it's almost hard to separate them from
• 8:09:04
  Speaker 8: each other. And my lwer back has started to relax
• 8:09:12
  Speaker 8: on its own.
• 8:09:19
  Speaker 32: Maybe I'm going too.
• 8:09:20
  Speaker 8: Slow, and that could be an issue because we all
• 8:09:26
  Speaker 8: go at different speeds. And the idea at the beginning
• 8:09:33
  Speaker 8: of this recording was for you to be able to
• 8:09:35
  Speaker 8: just say to yourself, relax without focusing on any particular
• 8:09:52
  Speaker 8: part of your body. Because when you know that taving
• 8:09:58
  Speaker 8: your hands h to relax, and your hands relax. You
• 8:10:10
  Speaker 8: tell your eyelids and your eyes and muscles around your
• 8:10:16
  Speaker 8: eyes and your eyebrows to relax, and they relax. You
• 8:10:32
  Speaker 8: tell the back of your neck to relax, and it relaxes.
• 8:10:52
  Speaker 8: You tell your upper back to relax, and it relaxes.
• 8:11:19
  Speaker 8: He tell your shoulders to relax and they relax. And
• 8:11:59
  Speaker 8: told your hands to relax, they relaxed, and they continued
• 8:12:05
  Speaker 8: to relax. When you told your eyelids, the muscles around
• 8:12:17
  Speaker 8: your eyes, your eyebrows to relax. They relaxed.
• 8:12:27
  Speaker 21: And continued.
• 8:12:29
  Speaker 8: To relax. When you told the back of your neck,
• 8:12:40
  Speaker 8: focused on the back of your neck and told it
• 8:12:46
  Speaker 8: to relax, they relaxed and continued to relax. And you
• 8:13:05
  Speaker 8: told your alpa back to relax, be relaxed and continued
• 8:13:18
  Speaker 8: to relax. That's with your shoulders. He told your shoulders
• 8:13:32
  Speaker 8: to relax.
• 8:13:33
  Speaker 13: In your.
• 8:13:36
  Speaker 8: Shoulders relaxed and continued to relax.
• 8:13:51
  Speaker 32: And it's not just that, it's.
• 8:13:58
  Speaker 21: That the rest of your life has.
• 8:14:01
  Speaker 8: Also been listening, and that relaxation has been spreading. So
• 8:14:10
  Speaker 8: from your eyes, the relaxation spread to your forehead, around
• 8:14:17
  Speaker 8: your face, into your skin, into your jaw, into the
• 8:14:31
  Speaker 8: front and sides of your neck, all the way down
• 8:14:35
  Speaker 8: your chest and stomach. Your relaxed hands and shoulders meet
• 8:14:49
  Speaker 8: up through your arms, relaxing the forearms, your upper arms, elbows,
• 8:14:59
  Speaker 8: your letting go, your lower back, your hips, patocks grain,
• 8:15:20
  Speaker 8: or just start to relax.
• 8:15:22
  Speaker 31: So continue even the.
• 8:15:27
  Speaker 8: Comfort spreading through your legs.
• 8:15:35
  Speaker 31: All the way down to your ankles.
• 8:15:43
  Speaker 8: The tops of your feet, the side of your feet,
• 8:15:49
  Speaker 8: and the bottoms of your feet. Relaxing into your toes.
• 8:16:04
  Speaker 8: Each toe relaxing become loose, and if your body relaxes more,
• 8:16:29
  Speaker 8: your mind becomes slower, more peaceful, to the point where
• 8:16:55
  Speaker 8: if you choose to force, you can easily do that
• 8:17:14
  Speaker 8: easy drive the way because there's nothing going on in
• 8:17:24
  Speaker 8: your mind. The phrase peaceful your body continues to drives,
• 8:18:08
  Speaker 8: and with that connection between your body relaxing and the
• 8:18:14
  Speaker 8: word that you say to yourself relax, means that you
• 8:18:28
  Speaker 8: don't need to focus on just one part. You can
• 8:18:35
  Speaker 8: just focus on your entire body, saying the powerful word relax,
• 8:19:02
  Speaker 8: and thereserve those familiar sensations of comfort spreading throughout your body,
• 8:19:24
  Speaker 8: loosening and calming and heaving every part of your body
• 8:19:38
  Speaker 8: feaving more relaxed.
• 8:20:00
  Speaker 32: All we need to do from now on is just.
• 8:20:04
  Speaker 8: Telling yourself.
• 8:20:09
  Speaker 12: Really and it was.
• 8:20:21
  Speaker 8: Eating completely.
• 8:20:25
  Speaker 21: How fool come?
• 8:20:39
  Speaker 8: So starting now with number twenty nineteen fighteen, seventeen, sixteen
• 8:21:45
  Speaker 8: fifty four thirty, well.
• 8:23:59
  Speaker 30: L as.
• 8:25:02
  Speaker 34: At yo.
• 8:29:00
  Speaker 20: S stats.
• 8:30:19
  Speaker 30: Us what.
• 8:32:07
  Speaker 35: Hut one.
• 8:34:40
  Speaker 8: So cat down ten to one ten nine eight seven
• 8:35:02
  Speaker 8: six five four three two one, And maybe that was
• 8:35:24
  Speaker 8: a bit too quick in order to relax. Maybe it's
• 8:35:29
  Speaker 8: a bit too fast for you to notice the calming
• 8:35:35
  Speaker 8: of your body, maybe even a little bit of pressure there,
• 8:35:42
  Speaker 8: Like you're counting down from ten to one. What do
• 8:35:45
  Speaker 8: you expect me to do? Man, expect me to stick
• 8:35:49
  Speaker 8: go with floppy just because you're counting down.
• 8:35:57
  Speaker 32: Two.
• 8:35:58
  Speaker 8: If you try it again, but this time, I go
• 8:36:02
  Speaker 8: this lower this time, and you focus on the whole
• 8:36:09
  Speaker 8: of your body before we focus on your legs. Just
• 8:36:15
  Speaker 8: notice how your body does start to feel more relaxed
• 8:36:30
  Speaker 8: with every number that I count down ten nine, eight, seven, six, five, four, three.
• 8:37:46
  Speaker 36: Two one, And just notice how how you feel generally,
• 8:38:24
  Speaker 36: how your body feels.
• 8:38:31
  Speaker 8: It's not necessarily even about yeah, counting down from ten
• 8:38:39
  Speaker 8: to one. It's that space that you have, that space
• 8:38:50
  Speaker 8: between being active physically or mentally, just sitting or lying down,
• 8:39:12
  Speaker 8: just being there, not doing anything, not saying anything, nor
• 8:39:18
  Speaker 8: deeding to think about anything. So it opens up a space,
• 8:39:25
  Speaker 8: you know, a bit of a space, a gap. And
• 8:39:34
  Speaker 8: the more I cam down from the tent to one,
• 8:39:39
  Speaker 8: the bigger that gap becomes. So there's that gap of calmness,
• 8:39:48
  Speaker 8: of comfort and relaxation. It's a nice feeling, yeah, And
• 8:40:03
  Speaker 8: it moves those stresses or discomforts physically or emotionally moves
• 8:40:13
  Speaker 8: them away. Allows you.
• 8:40:26
  Speaker 7: To just.
• 8:40:29
  Speaker 8: Slow down and someone to count again from ten down
• 8:40:36
  Speaker 8: to one. And notice that gap widening, the gap, And
• 8:40:46
  Speaker 8: as it widens, it's almost like the stress and attention
• 8:40:52
  Speaker 8: falls into the gap gives you that distance that space.
• 8:41:13
  Speaker 8: Now ten nine, eight, seven, six, five four three one.
• 8:43:19
  Speaker 8: And how does your body feel now? Can you notice that?
• 8:43:41
  Speaker 8: Do you feeling calmer? Do you feeling more relaxed? As
• 8:44:18
  Speaker 8: we now focus on your legs, just your legs. We're
• 8:44:38
  Speaker 8: just gonna start with focusing on your thighs. Of course,
• 8:44:58
  Speaker 8: it's not the most exciting thing to be doing because
• 8:45:06
  Speaker 8: I'm sure like most of your body is not a
• 8:45:09
  Speaker 8: lot going on right now. Just focusing on the whole
• 8:45:22
  Speaker 8: of your thighs, the tops of your thighs, the sides
• 8:45:28
  Speaker 8: of your thighs, the bottoms of your thighs, your outer thighs,
• 8:45:35
  Speaker 8: and your inner thighs. Basically the whole of your thigh
• 8:45:40
  Speaker 8: that leads into your hip and it goes down to
• 8:45:49
  Speaker 8: your knee joints. Now, this is a big area. It's
• 8:46:03
  Speaker 8: a very heavy area. It's very strong, probably the strongest
• 8:46:10
  Speaker 8: muscles in your body or in your thighs. But I
• 8:46:23
  Speaker 8: don't think we perhaps would give enough attention to our thighs.
• 8:46:37
  Speaker 8: Perhaps we don't acknowledge how important our thighs are to
• 8:46:48
  Speaker 8: our lives, how much they actually do for us, all
• 8:47:09
  Speaker 8: for our lives. And it may seem to sound really weird,
• 8:47:20
  Speaker 8: but I think that all of our body parts, especially
• 8:47:28
  Speaker 8: our thighs, need some TLC, a bit of love shown,
• 8:47:37
  Speaker 8: a bit of the acknowledgement, thank you, gratitude for our
• 8:47:55
  Speaker 8: thighs do for us. And I know this may sound
• 8:48:04
  Speaker 8: a bit strange. Maybe you think, why am I surely
• 8:48:11
  Speaker 8: how I should be able in the garden hugging a
• 8:48:13
  Speaker 8: tree or something.
• 8:48:16
  Speaker 21: Wow, it's hard to set.
• 8:48:21
  Speaker 8: A microphone up on a tree. That's why I'm doing
• 8:48:24
  Speaker 8: this indoors. Otherwise I would be outside hugging a tree.
• 8:48:28
  Speaker 8: Now I can't see the television from the tree. If
• 8:48:37
  Speaker 8: you move down to your knees gain such an important part.
• 8:48:47
  Speaker 8: And I think we don't necessarily I'll speak for myself here,
• 8:48:54
  Speaker 8: I don't necessarily appreciate all that my knees do for
• 8:48:59
  Speaker 8: me until I have a problem with my me. It's occasionally,
• 8:49:06
  Speaker 8: if I ever maybe i'll bash it or it's aching
• 8:49:11
  Speaker 8: for some reason. It's then that I realize how much
• 8:49:18
  Speaker 8: it does. You know, the benefit of being able to
• 8:49:22
  Speaker 8: use my legs without any kind of physical discomfort is
• 8:49:32
  Speaker 8: a beautiful thing that's possibly not appreciated until it's temporarily removed.
• 8:49:42
  Speaker 8: You know that's comfort. But as you focus on your knees,
• 8:49:51
  Speaker 8: regardless of how your knees feel, you can have that
• 8:49:57
  Speaker 8: sense of grati and love to your knees for all
• 8:50:03
  Speaker 8: that they do for you, and you can still have
• 8:50:16
  Speaker 8: that attention on your thighs. Maybe notice how your thighs feel.
• 8:50:23
  Speaker 8: Maybe you've noticed that they are relaxing more deeply as
• 8:50:41
  Speaker 8: you focus now on the bottoms of your legs, your
• 8:50:46
  Speaker 8: shins and your calf muscles and the bones between your
• 8:50:53
  Speaker 8: knees and your feet incorporate, and of course your ankles
• 8:51:01
  Speaker 8: so important. You know, anyone that's had even like the
• 8:51:10
  Speaker 8: slightest sprain of an ankle knows how how much we
• 8:51:17
  Speaker 8: take our ankles are granted. And it's kind of strange
• 8:51:27
  Speaker 8: in a way when you think that. You know, logically,
• 8:51:33
  Speaker 8: our wrists are a lot thinner than the rest of
• 8:51:36
  Speaker 8: our arms, which is okay, it doesn't I can't see
• 8:51:40
  Speaker 8: any problem with that because we're just picking stuff up.
• 8:51:45
  Speaker 8: But our ankles so much thinner than the rest of
• 8:51:51
  Speaker 8: our legs, and from a physics perspect or logical even
• 8:52:02
  Speaker 8: it doesn't really make sense that all this weight will
• 8:52:08
  Speaker 8: ultimately be resting on your ankles then leading to your feet,
• 8:52:20
  Speaker 8: that thin area, thin bone. Yeah, it does so much
• 8:52:29
  Speaker 8: great work. Supports us, supports our body for a lifetime,
• 8:52:40
  Speaker 8: helps us to balance, helps you to get around and
• 8:52:50
  Speaker 8: be mobile. And there's the calf muscles. Of course, when
• 8:53:04
  Speaker 8: I was younger, I couldn't see the point in calf muscles.
• 8:53:08
  Speaker 8: Didn't seem to do anything. Okay, if I walked around
• 8:53:13
  Speaker 8: on tiptoes, then my calf muscles get some work. But
• 8:53:18
  Speaker 8: of course that's not true. The calf muscles are being
• 8:53:21
  Speaker 8: used whenever we use our legs, and your shins there
• 8:53:34
  Speaker 8: to protect your lower legs, shaped in a way almost
• 8:53:45
  Speaker 8: as a protector, with the bone leading of course to
• 8:53:57
  Speaker 8: your ankles.
• 8:54:01
  Speaker 21: In your feet.
• 8:54:07
  Speaker 8: But we're not going to focus on your feet. We're
• 8:54:09
  Speaker 8: just going to focus on the legs. And I realize,
• 8:54:15
  Speaker 8: and now that I've mentioned your feet, it probably focuses
• 8:54:19
  Speaker 8: on them anyway, So maybe I should focus.
• 8:54:22
  Speaker 21: On your feet a little bit.
• 8:54:27
  Speaker 8: You can have them in your awareness, the same as
• 8:54:31
  Speaker 8: you have your thighs in your awareness. Even though we
• 8:54:36
  Speaker 8: haven't been focusing on your thighs a few minutes, we've
• 8:54:42
  Speaker 8: been focusing on your ankles, there's still that sensation of
• 8:54:56
  Speaker 8: comfort in your thighs and this that movement of energy
• 8:55:11
  Speaker 8: because the thigs hold lots of different sensations. Of course,
• 8:55:18
  Speaker 8: there's the muscles, the big strong muscles that we have
• 8:55:23
  Speaker 8: in our thighs, but the skin on the outside of
• 8:55:36
  Speaker 8: the thighs, as in the outside of all of our body,
• 8:55:42
  Speaker 8: can be very sensitive, sensitive to the touch, sensitive to temperature,
• 8:56:00
  Speaker 8: and inside your thighs the bones, there's the muscle, there's
• 8:56:08
  Speaker 8: the blood, vessels, the arch trees, all this stuff that's
• 8:56:13
  Speaker 8: inside your thighs. I guess sometimes it'd be nice if
• 8:56:22
  Speaker 8: you could actually put your fingers inside your thighs and
• 8:56:27
  Speaker 8: a message, so you can message on the outside, of course,
• 8:56:34
  Speaker 8: but to be able to get deep into the muscles,
• 8:56:37
  Speaker 8: to be able to just message inside your thighs, message
• 8:56:42
  Speaker 8: in the bones of your leg, massage in all the
• 8:56:51
  Speaker 8: veins and just gently human your thighs.
• 8:57:01
  Speaker 21: And you can move down.
• 8:57:04
  Speaker 8: Message and inside your knees. It's a message in those bones,
• 8:57:10
  Speaker 8: but with healing fingertips, spreading that healing energy deep into
• 8:57:17
  Speaker 8: the choice of your knees.
• 8:57:25
  Speaker 21: Of course, there's the back of your your.
• 8:57:29
  Speaker 8: Knee and the inside crease where your knee is. It's
• 8:57:35
  Speaker 8: a really sensitive area. Really that's very nice when you
• 8:57:41
  Speaker 8: stroke it. That might be because it's an area that's
• 8:57:45
  Speaker 8: not really touched very often. It's almost like a hidden part,
• 8:57:53
  Speaker 8: that crease in your legs. It's almost.
• 8:57:59
  Speaker 21: It's like a heart that.
• 8:58:02
  Speaker 8: Has a sensitivity, which is a little bit different. Of course,
• 8:58:13
  Speaker 8: it's protected by your legs, so you can imagine putting
• 8:58:24
  Speaker 8: your fingers into that crease on your legs, folding between
• 8:58:35
  Speaker 8: your legs, you can just message with your fingertips. Imagine
• 8:58:40
  Speaker 8: your fingertips going inside message in the muscle or tissue.
• 8:58:51
  Speaker 8: You can of course feel the bones.
• 8:58:54
  Speaker 31: Of your knees.
• 8:58:57
  Speaker 8: Headen through your fingertips, and then as you go down
• 8:59:10
  Speaker 8: to your calf muscles, and that's the part I'd like
• 8:59:13
  Speaker 8: to be able to really put my fingertips deep inside
• 8:59:18
  Speaker 8: my calf muscles and massage in every single tissue of
• 8:59:26
  Speaker 8: that muscle, healing every part, and then doing the same
• 8:59:38
  Speaker 8: for my shins, massage in gently stroking the bones gently
• 8:59:48
  Speaker 8: stroking them, healing their loving way, because they deserve to
• 8:59:54
  Speaker 8: be treated as the precious bones that they are. Our
• 9:00:01
  Speaker 8: legs are so precious as in all the other parts
• 9:00:05
  Speaker 8: of our body, the more precious of amyture on the planet.
• 9:00:22
  Speaker 8: When when you start to think about your legs in
• 9:00:29
  Speaker 8: this way, it can change your perspective.
• 9:00:40
  Speaker 21: It might sound a bit.
• 9:00:44
  Speaker 8: A bit silly to start with the idea of having
• 9:00:49
  Speaker 8: love for your legs, showing appreciation, your advice, wanting to
• 9:01:00
  Speaker 8: be able to put your hands in your thighs, the
• 9:01:06
  Speaker 8: message the muscles and the bones, and do you get
• 9:01:12
  Speaker 8: your fingers deep in their releasing all tension, just to show.
• 9:01:23
  Speaker 21: How much you care.
• 9:01:27
  Speaker 8: About your legs, how much you care for what your
• 9:01:32
  Speaker 8: legs do for you regularly, your knees, your calves, your ankles.
• 9:01:46
  Speaker 8: The strength of your ankles, considering how thin they are
• 9:01:54
  Speaker 8: compared to the rest of your legs, especially your thighs. Yeah,
• 9:02:02
  Speaker 8: they're so strong, so flexible, absolutely amazing things. The ankles
• 9:02:14
  Speaker 8: are truly a gift because of what they do for you,
• 9:02:29
  Speaker 8: supporting all that weight, regardless of how what weight you are,
• 9:02:37
  Speaker 8: even if you're only eight stone, there's still a lot
• 9:02:42
  Speaker 8: of weight for these little ankles. Now, I'm a lot
• 9:02:49
  Speaker 8: heavier than eat stone double back, yet my ankles support
• 9:02:59
  Speaker 8: my body all the time. What they do give off
• 9:03:06
  Speaker 8: a sigh of relief when.
• 9:03:07
  Speaker 32: I sit down.
• 9:03:10
  Speaker 21: That's it. You've got my whole legs, though.
• 9:03:16
  Speaker 8: My feet feet also go well, the toast crack.
• 9:03:23
  Speaker 21: I'm so happy.
• 9:03:43
  Speaker 8: Your legs really are amazing, and.
• 9:03:52
  Speaker 21: Talking about talking about your legs.
• 9:03:55
  Speaker 8: Is probably, i possibly if one of the most thing
• 9:04:00
  Speaker 8: most boring things have ever heard anyone say. Possibly there
• 9:04:08
  Speaker 8: bory or not. Everything I said is true. Your legs
• 9:04:15
  Speaker 8: are amazing. Your lex deserve not just respect, but they
• 9:04:35
  Speaker 8: deserve to relax.
• 9:04:38
  Speaker 21: Deeply.
• 9:04:46
  Speaker 8: They deserve to.
• 9:04:47
  Speaker 21: Take some time out of the day to just let
• 9:04:52
  Speaker 21: go completely.
• 9:05:11
  Speaker 8: The legs.
• 9:05:17
  Speaker 31: Really can relax.
• 9:05:28
  Speaker 8: Because the legs are so such a most you know,
• 9:05:32
  Speaker 8: very important part of your body. And you relax your legs,
• 9:05:38
  Speaker 8: the rest of your body also naturally follows in that
• 9:05:49
  Speaker 8: journey of comfort. I can feel it in my head.
• 9:06:01
  Speaker 8: My hips feel really loose, and also.
• 9:06:07
  Speaker 32: My light back as well. My light back really.
• 9:06:13
  Speaker 8: Feels it feels stretched, even though I'm just sitting in
• 9:06:17
  Speaker 8: a chair and there's no stretching.
• 9:06:23
  Speaker 21: As far as I'm aware of, I'm doing it's almost
• 9:06:26
  Speaker 21: as if.
• 9:06:26
  Speaker 8: The muscles are just relaxed so much that there is
• 9:06:30
  Speaker 8: a natural stretch as the tension has reduced a lot.
• 9:06:55
  Speaker 8: And I'm now going to countdown from ten downs to
• 9:06:58
  Speaker 8: one and you can continue to fill wonderful next ten nine, eight, seven, six, five.
• 9:07:37
  Speaker 13: Four three.
• 9:07:45
  Speaker 31: Two one.
• 9:07:56
  Speaker 8: Relax.
• 9:08:04
  Speaker 21: So I'm just going to count down.
• 9:08:07
  Speaker 8: And fire down to one. And as a countdown, if
• 9:08:12
  Speaker 8: you just focus on the numbers, just the numbers counting down,
• 9:08:20
  Speaker 8: and notice how you feel.
• 9:08:26
  Speaker 21: In this moment.
• 9:08:29
  Speaker 8: As you hear the numbers counting down, knowing that those
• 9:08:34
  Speaker 8: numbers counting down represent you feeling calmer, not just in
• 9:08:47
  Speaker 8: your body, but also relaxing your mind, I'll just notice
• 9:08:55
  Speaker 8: how you feel. There's nothing to do, it's nothing to say,
• 9:09:02
  Speaker 8: it's nothing to think about. Starting weird number.
• 9:09:10
  Speaker 21: Five four.
• 9:09:28
  Speaker 8: Three two.
• 9:09:45
  Speaker 13: One.
• 9:09:55
  Speaker 8: As you notice the gradual letting go the tension in
• 9:10:08
  Speaker 8: your body, you may also begin to notice and be
• 9:10:15
  Speaker 8: aware of how your mind is starting to slow down.
• 9:10:27
  Speaker 8: This is just a natural thing that happens. It's not
• 9:10:33
  Speaker 8: really a special procedure.
• 9:10:36
  Speaker 21: It's just natural.
• 9:10:37
  Speaker 8: Because it's your body relaxes, your mind also starts to relax.
• 9:10:45
  Speaker 8: And the more your mind relaxes the more your body relaxes.
• 9:10:49
  Speaker 8: It's just a continuous circle of relaxation and that calmness
• 9:11:02
  Speaker 8: that comes from relative quietness. You know, even even if
• 9:11:09
  Speaker 8: this background sounds either your side online.
• 9:11:15
  Speaker 21: It's still going to be quite calm.
• 9:11:21
  Speaker 8: You know, you haven't got the television on, there's no
• 9:11:24
  Speaker 8: music in the background unless you're listening to the recorded
• 9:11:28
  Speaker 8: with music.
• 9:11:29
  Speaker 21: Of course, you're very likely not going to be sitting
• 9:11:36
  Speaker 21: in a room with other people.
• 9:11:38
  Speaker 8: Of course you might be, but generally it's more idea
• 9:11:43
  Speaker 8: if you can do this on your own, so no distractions,
• 9:11:54
  Speaker 8: and when you stop thinking about stuff, relaxation automatically rises.
• 9:12:09
  Speaker 8: The sense of comfort starts to grow, and without trying
• 9:12:20
  Speaker 8: to build it up into something fantastical, something magical, this
• 9:12:32
  Speaker 8: is just a natural process, something that's easy to accomplish.
• 9:12:44
  Speaker 8: In fact, it's almost the sense of relaxing completely happens
• 9:12:52
  Speaker 8: really when you put no effort into it. It's not
• 9:12:57
  Speaker 8: something that you can really force. It's something that happens naturally.
• 9:13:08
  Speaker 8: And parts of the process of this recording and others
• 9:13:17
  Speaker 8: is simply two allow you to take advantage of this space.
• 9:13:31
  Speaker 32: This time, it's just.
• 9:13:40
  Speaker 2: Let go.
• 9:13:43
  Speaker 8: To just be here to be in tune with how
• 9:13:51
  Speaker 8: you feel, yet with the intention of wanting to relax
• 9:14:05
  Speaker 8: deeply and maybe even to fall asleep, depending on what
• 9:14:17
  Speaker 8: it is that you wish for yourself.
• 9:14:22
  Speaker 21: In this moment.
• 9:14:30
  Speaker 8: As we know, relaxing is the majority of the process
• 9:14:39
  Speaker 8: of falling asleep. The actually falling asleep part is the
• 9:14:44
  Speaker 8: tiny bit of the end. The deeper relaxed you become,
• 9:14:56
  Speaker 8: the easier you find yourself drifting. You can also, if
• 9:15:14
  Speaker 8: you choose, stay focused on my voice and really enjoy
• 9:15:31
  Speaker 8: the process, gradually relaxing each muscle in your body endlessly
• 9:16:07
  Speaker 8: and just observing the sensation.
• 9:16:20
  Speaker 32: I'm letting go.
• 9:16:28
  Speaker 8: Completely this time on account from six down to one,
• 9:16:43
  Speaker 8: and you can notice your mind calming down more with
• 9:16:53
  Speaker 8: each number, and hear me saying naturally four, calm slow
• 9:17:12
  Speaker 8: bas six, five.
• 9:18:06
  Speaker 1: Four T four.
• 9:20:06
  Speaker 8: Being unaware help your mind to sloop.
• 9:20:15
  Speaker 21: Right down, sinking deeply into relaxation.
• 9:20:41
  Speaker 8: And as you focus on your mind, you may notice
• 9:20:48
  Speaker 8: that there's some thoughts still there, maybe some stubborn thoughts that.
• 9:21:00
  Speaker 21: For some reason perhaps need your attention.
• 9:21:13
  Speaker 20: That's what you can do is.
• 9:21:20
  Speaker 8: Send love to those thoughts, sprinkle those stats.
• 9:21:32
  Speaker 21: With love.
• 9:21:34
  Speaker 8: I do pettals from a flower. Just sprinkle over them
• 9:21:40
  Speaker 8: petals feel with love towards those thoughts. To let those
• 9:21:47
  Speaker 8: stats over that you're not abandon in them. You just
• 9:21:54
  Speaker 8: need them, to require them to just calm down, slow down,
• 9:22:06
  Speaker 8: wat down.
• 9:22:11
  Speaker 32: And now.
• 9:22:19
  Speaker 8: So as you focus on those the meaning.
• 9:22:23
  Speaker 21: Thoughts and to countdown this time from seven down to
• 9:22:28
  Speaker 21: one each number.
• 9:22:34
  Speaker 8: Just imagine sprinkling those flower petals of love, kindness, gratitude.
• 9:22:49
  Speaker 21: I heard those thoughts will allow them to just not
• 9:22:59
  Speaker 21: away relaxed, deeply filling number they thoughts would become more
• 9:23:19
  Speaker 21: and more relaxed, starting.
• 9:23:30
  Speaker 32: The number seven.
• 9:23:51
  Speaker 31: Six four.
• 9:25:40
  Speaker 32: What that is?
• 9:26:03
  Speaker 21: How relaxed do I feeling in your budding? Be got
• 9:26:24
  Speaker 21: to focus on your hands?
• 9:26:36
  Speaker 32: Is the more relax your hands are, the more relax your.
• 9:26:42
  Speaker 21: Body and my not.
• 9:27:00
  Speaker 32: This you think this my hands, your fingers. There's nothing
• 9:27:12
  Speaker 32: you needed to become. There's no mention of this lot.
• 9:27:18
  Speaker 32: I can't see the fingers or anything like that.
• 9:27:22
  Speaker 21: Mm hmmm mm hmm.
• 9:27:28
  Speaker 32: It's just noticing a f s.
• 9:27:33
  Speaker 30: On your head, not to see how they feel. It is.
• 9:27:58
  Speaker 21: The more.
• 9:28:01
  Speaker 32: Nights Joannes fill.
• 9:28:07
  Speaker 31: The cormy of mind feels.
• 9:28:11
  Speaker 21: And more.
• 9:28:15
  Speaker 32: Out the feel around the body. Jeez may.
• 9:28:32
  Speaker 21: Have wordy.
• 9:28:39
  Speaker 32: Kiss.
• 9:28:44
  Speaker 21: Your mind is starting.
• 9:29:00
  Speaker 32: To he said, just on your hands and things, allowing
• 9:29:28
  Speaker 32: them to spirits. Oh you teach me with that relaxation
• 9:29:42
  Speaker 32: in your hands or things.
• 9:29:50
  Speaker 31: More relaxed.
• 9:30:00
  Speaker 30: Eats no more the eight.
• 9:30:12
  Speaker 20: Down to one.
• 9:30:19
  Speaker 32: Almost view the healing, the lights and energy spread it
• 9:30:29
  Speaker 32: into your hands of things coming be each number coming down.
• 9:31:00
  Speaker 20: Right now?
• 9:31:02
  Speaker 32: What rifting trist do I think? Stopping just being there now,
• 9:35:23
  Speaker 32: nothing to think about, nothing to do, nothing to say,
• 9:35:34
  Speaker 32: and everything just feels. This is the natural state to
• 9:35:45
  Speaker 32: be in. This is how you just nornly.
• 9:35:55
  Speaker 20: The way the ad.
• 9:36:04
  Speaker 32: The spirits of w.
• 9:36:13
  Speaker 30: Sen you think that way?
• 9:36:38
  Speaker 32: Who sends.
• 9:36:41
  Speaker 30: Which comes to me? It's not for me.
• 9:36:53
  Speaker 20: It's just a.
• 9:37:11
  Speaker 30: Special page. SI spread m somewhere want to.
• 9:38:11
  Speaker 20: Do boo.
• 9:38:19
  Speaker 30: Do sense great spread sak into foot anything Si in
• 9:39:13
  Speaker 30: it spreads good lane every start to us as.
• 9:39:41
  Speaker 20: Just into the deal brain pot brain.
• 9:39:53
  Speaker 30: Spoil it.
• 9:40:05
  Speaker 20: I just feel so much this way.
• 9:40:21
  Speaker 30: Also start to be its actually what's happening?
• 9:40:30
  Speaker 20: Well, m.
• 9:40:34
  Speaker 32: Let's it's actually changing life.
• 9:40:49
  Speaker 20: St show the way of that do what just now
• 9:40:59
  Speaker 20: this way.
• 9:41:07
  Speaker 30: Just listened to something ms.
• 9:42:06
  Speaker 20: Ya mm hm.
• 9:42:12
  Speaker 30: So m h m h m.
• 9:42:37
  Speaker 20: Hm m m m m m m H.
• 9:43:23
  Speaker 30: Got screen
• 9:44:33
  Speaker 20: H at