Latest / Deep Sleep Whisper Hypnosis (Jason Newland) / (music) (10 hours) (ASMR) 10X Relaxed | Deep Sleep Whisper Hypnosis #537 | Jason Newland | 19th June 2025

Transcript

(music) (10 hours) (ASMR) 10X Relaxed | Deep Sleep Whisper Hypnosis #537 | Jason Newland | 19th June 2025 · Deep Sleep Whisper Hypnosis (Jason Newland)

• 0:01
  Speaker 1: Hello, and welcome.
• 0:07
  Speaker 2: To deep sleep whisper ignosis. Please only listen when you
• 0:18
  Speaker 2: can safely close your eyes. My name's Jason new Land,
• 0:33
  Speaker 2: and all I'm going to ask you to do is
• 0:39
  Speaker 2: to get comfortable with that, lying down on your bed.
• 0:49
  Speaker 3: Or sitting in.
• 0:49
  Speaker 2: A comfortable chair that supports your body. The idea is
• 1:09
  Speaker 2: just to give yourself some time, take count a piece
• 1:19
  Speaker 2: of the day to do nothing, to think nothing, to
• 1:33
  Speaker 2: worry about nothing, even if it is just for a
• 1:42
  Speaker 2: short period of time. Just having that break, giving yourself
• 1:56
  Speaker 2: that space.
• 2:03
  Speaker 1: Opens up your mind to the.
• 2:05
  Speaker 2: Idea that actually, maybe you choose to spend more time
• 2:29
  Speaker 2: feeling relaxed, spend more time with a sense of calmness
• 2:42
  Speaker 2: spreading through your body, fill in.
• 2:48
  Speaker 1: Your mind with peace.
• 2:56
  Speaker 2: As your mind's chatter slosed down, maybe that internal.
• 3:04
  Speaker 1: Dialogue not only.
• 3:09
  Speaker 2: Slows, but perhaps the volume reduces. Maybe those images you're having,
• 3:30
  Speaker 2: those thoughts that you're having before just to turn into
• 3:42
  Speaker 2: black and white gray images just almost become fuzzy, moving away.
• 4:23
  Speaker 3: Almost as if the.
• 4:26
  Speaker 1: Thoughts in your mind.
• 4:29
  Speaker 3: Just stopped.
• 4:37
  Speaker 1: Stopped. Of course, I'm not gonna.
• 4:47
  Speaker 2: Ask you to stop thinking now, but I made just
• 4:59
  Speaker 2: fuck on your mind and you may choose to notice
• 5:15
  Speaker 2: that everything is indeed slowed slowed down, that you may
• 5:36
  Speaker 2: be surprised and just how.
• 5:44
  Speaker 3: Calm your mind.
• 5:49
  Speaker 2: Is feeling now.
• 5:57
  Speaker 1: But maybe.
• 6:00
  Speaker 3: You expected your mind to relax.
• 6:07
  Speaker 1: Perhaps you thought that as soon as you began.
• 6:17
  Speaker 2: To listen to my voice, not just your body relaxes,
• 6:29
  Speaker 2: bigle mind seems to just go on holiday, a bit
• 6:38
  Speaker 2: like a factory, a big old factory. Shut him down
• 6:46
  Speaker 2: for the day.
• 6:59
  Speaker 4: Calm me down, relax and everything, And.
• 7:24
  Speaker 2: It feels nice, sometimes nice to allow your body to
• 7:38
  Speaker 2: relax completely without being bothered to focus.
• 7:53
  Speaker 3: On any particular part of your body.
• 8:00
  Speaker 2: You can get an over an overall sense of comfort,
• 8:12
  Speaker 2: an over all feeling.
• 8:17
  Speaker 1: Of peacefulness.
• 8:23
  Speaker 2: Spread it through your body.
• 8:29
  Speaker 1: And through your.
• 8:29
  Speaker 2: Mind, through your brain, your blood, all of your organs,
• 8:49
  Speaker 2: and your body.
• 8:56
  Speaker 5: Feeling with benefit.
• 9:00
  Speaker 2: That peaceful feeling, and enjoy the calmness.
• 9:12
  Speaker 1: That is freely available.
• 9:18
  Speaker 2: At any time you choose.
• 9:23
  Speaker 5: To let go, Let go, let go.
• 9:41
  Speaker 6: Everything feels so nice when you realize then.
• 10:02
  Speaker 2: You have more control over how you feel then maybe
• 10:16
  Speaker 2: realized before you become even more You can count down
• 10:35
  Speaker 2: from ten to one of each number.
• 10:49
  Speaker 1: You may find that.
• 10:54
  Speaker 2: You just don't want to count it relaxed to bother
• 11:02
  Speaker 2: with such things as counting down numbers when your mind
• 11:19
  Speaker 2: is so peaceful.
• 11:26
  Speaker 1: Maybe.
• 11:28
  Speaker 7: Drifting, drifting, they dreaming, So I will count ten bount.
• 11:55
  Speaker 8: One with every number.
• 12:12
  Speaker 2: You heard me say, can become ten times more relaxed,
• 12:46
  Speaker 2: and your forehead ten times more relaxed.
• 13:00
  Speaker 3: In your eyes.
• 13:08
  Speaker 2: Ten times more relaxed in your scalp, ten times.
• 13:27
  Speaker 3: More relaxed in your face.
• 13:46
  Speaker 2: Sad times, more relaxed in your jaw ta times or
• 14:13
  Speaker 2: relaxed in your mouth ten times, or relax in your throat.
• 15:25
  Speaker 3: Ten times is more last.
• 15:36
  Speaker 1: In the back of your back.
• 16:00
  Speaker 3: Dead times, more relaxed in your shoulders dead times, more relaxed.
• 16:50
  Speaker 1: In your arms.
• 17:14
  Speaker 9: Dead times, more like in your heads.
• 17:57
  Speaker 3: Dead times, or lax.
• 18:08
  Speaker 1: In your fingers.
• 18:31
  Speaker 3: Ten times, more relaxed.
• 18:41
  Speaker 1: In your chest ten times.
• 19:22
  Speaker 3: Relax in your stomach.
• 20:11
  Speaker 1: Ten dives, more relaxed.
• 20:25
  Speaker 2: In your back, or wave the top down to the
• 20:35
  Speaker 2: bottom of your back.
• 20:58
  Speaker 6: Tad top apps more relaxed, and your spine dead times,
• 21:34
  Speaker 6: more relaxed.
• 21:39
  Speaker 2: In your hips dead times, more relaxed in your pots
• 22:34
  Speaker 2: ten times small relaxed in your crying.
• 23:33
  Speaker 7: Ten times.
• 23:38
  Speaker 1: More relaxed.
• 23:43
  Speaker 3: An your five.
• 24:22
  Speaker 1: Ten times.
• 24:28
  Speaker 10: Ball your names, then times.
• 25:09
  Speaker 3: Or laxed in your lower legs.
• 25:20
  Speaker 1: That anchles.
• 25:49
  Speaker 6: Than times more lacked your fate.
• 26:48
  Speaker 11: Dead time.
• 26:54
  Speaker 7: Relail times.
• 27:30
  Speaker 1: And does she get ready to count up ten? Chapter one.
• 27:45
  Speaker 9: Prepad to fill ten times.
• 27:50
  Speaker 1: Or relaxed.
• 27:53
  Speaker 2: With each number a countdown, you may wonder to yourself,
• 28:03
  Speaker 2: for how could you become any more relaxed and be
• 28:10
  Speaker 2: peaceful unless you get.
• 28:16
  Speaker 3: Ready to countdown after me.
• 28:25
  Speaker 2: Started with number ten tad times more relaxed, n.
• 28:56
  Speaker 1: Times, more.
• 29:15
  Speaker 6: Times relaxed, seven.
• 29:44
  Speaker 12: Times relaxed s joy.
• 30:49
  Speaker 1: Four time R two.
• 31:33
  Speaker 13: Time R.
• 32:21
  Speaker 1: Dis relax in a more deep and meaningful way, maybe
• 33:10
  Speaker 1: in a way that can not just allow you to
• 33:16
  Speaker 1: feel calmer now and throughout the time we spend together here,
• 33:29
  Speaker 1: not just relaxed at the end of the recording when
• 33:34
  Speaker 1: it's finished and you can enjoy that sense of comfort
• 33:41
  Speaker 1: and peace, but also I think it would be nice
• 33:56
  Speaker 1: to have those feelings of relaxation continue for longer after
• 34:16
  Speaker 1: the recording has ended, so that you can still benefit
• 34:30
  Speaker 1: from listening to my voice, maybe in a few hours time,
• 34:39
  Speaker 1: perhaps tomorrow, and then by listening regularly, especially if you find,
• 34:54
  Speaker 1: like some people do and myself as well, I sometimes
• 34:58
  Speaker 1: I find one particular record that really resonates with me,
• 35:08
  Speaker 1: and I just listened to it over and over again
• 35:13
  Speaker 1: every morning, every evening. There was this recording from We're
• 35:26
  Speaker 1: going back to about nineteen ninety nine. It was it
• 35:31
  Speaker 1: wasn't hypnosis, but it was a guided visualizations that kind
• 35:36
  Speaker 1: of was hypnosis, really, and I managed to find it
• 35:43
  Speaker 1: again and it still has the same effect on me.
• 35:49
  Speaker 1: And part of it was the person's voice relaxed me.
• 36:03
  Speaker 1: She just felt so peaceful, and I'd look forward to
• 36:09
  Speaker 1: listening to her in the morning and in the evening,
• 36:22
  Speaker 1: and I knew before even pressing the play button that
• 36:32
  Speaker 1: since I've done that, pressed the play button. This is
• 36:36
  Speaker 1: in the days of CD players press the play button.
• 36:51
  Speaker 1: In fact, it might have even been a tape tape recorder.
• 36:55
  Speaker 1: I'd lie down on the bed and then even without
• 37:04
  Speaker 1: necessarily listening to her words because I had them memorized. Really,
• 37:21
  Speaker 1: it was as if my body knew exactly what to do,
• 37:32
  Speaker 1: and the muscles just almost went into automatic relaxation, and
• 37:54
  Speaker 1: I remember my mind would slow down. Now, Now, I
• 38:08
  Speaker 1: was listening to this recording in the early days of
• 38:14
  Speaker 1: learning hypnosis, and long before I ever made any videos
• 38:25
  Speaker 1: or audio recordings. Myself, because I didn't start doing that
• 38:30
  Speaker 1: till two thousand and six. I knew, I knew how
• 38:46
  Speaker 1: helpful I found being able to just let go, to
• 39:00
  Speaker 1: have that trust in the person that I'm listening to,
• 39:13
  Speaker 1: knowing that it's going to be just as relaxing, if
• 39:21
  Speaker 1: not more so. Each time you hear my voice, you
• 39:31
  Speaker 1: may feel the same. Some people have been listening to
• 39:42
  Speaker 1: me for over a decade, maybe not solidly, obviously, not
• 39:56
  Speaker 1: twenty four hours a day. Maybe people come back, some
• 40:05
  Speaker 1: people maybe listen every day. That's something that I do
• 40:22
  Speaker 1: which you may not realize by listening, is when I
• 40:36
  Speaker 1: record these recordings. Now, for example, I also am affected
• 40:53
  Speaker 1: by the words that I say. So if I set
• 41:06
  Speaker 1: you focus on your feet, notice your feet relaxing, I
• 41:17
  Speaker 1: will be focusing on my feet. I will be noticing
• 41:28
  Speaker 1: my feet relaxing. If I said, focus on your hands,
• 41:45
  Speaker 1: and maybe notice the difference between each hand, Perhaps notice
• 41:55
  Speaker 1: the air in the room, the temperature of the room.
• 42:03
  Speaker 1: On the backs of your hands. You may start to
• 42:14
  Speaker 1: notice what almost feels like a very light breeze, even
• 42:22
  Speaker 1: though there may not be any type of breeze at
• 42:26
  Speaker 1: all where you are right now, and as you become
• 42:40
  Speaker 1: aware of your hands. I'm also aware of how relaxed
• 42:55
  Speaker 1: my hands feeling now and when it comes to potentially
• 43:21
  Speaker 1: drifting off to sleep, which may be the reason you're listening,
• 43:33
  Speaker 1: I also feel drowsy when I make these recordings. I
• 43:47
  Speaker 1: also notice my mind drifting. In fact, at times I've
• 44:06
  Speaker 1: actually fallen asleep without even noticing, and then I carry
• 44:20
  Speaker 1: on talking and it's suddenly where I listen back to
• 44:32
  Speaker 1: do the editing, I hear snoring, and I think I
• 44:41
  Speaker 1: don't remember snoring. I remember talking snoring as I pick
• 44:52
  Speaker 1: turned up. That's why I sound like whant to snare?
• 45:04
  Speaker 1: How I get read into whole experience, I don't know
• 45:17
  Speaker 1: how you feel. How relaxed do you feel in your feet,
• 45:30
  Speaker 1: how relaxed you feel in your hands. I have noticed
• 45:56
  Speaker 1: more and more that the more relaxed, deeper level of
• 46:12
  Speaker 1: comfort you feel, the easier your breathing becomes. It's almost
• 46:30
  Speaker 1: like that additional muscle relaxation. So this allows you to
• 46:50
  Speaker 1: breath easier without necessarily focusing on your breath. However, being
• 47:17
  Speaker 1: able to notice the ease in which you breathe so naturally,
• 48:01
  Speaker 1: you breathe so very easily and smoothly whenever I imagine
• 48:44
  Speaker 1: my breathing improving. When I've got my eyes closed, I
• 49:00
  Speaker 1: tend to visualize beautiful field of trees and flowers producing
• 49:21
  Speaker 1: all that life giving oxygen. It feels nice too, if
• 49:55
  Speaker 1: nothing else, just taking some time away from everything, enjoying
• 50:32
  Speaker 1: that feeling of peace, serenity with a joyful heart. Time
• 51:24
  Speaker 1: seems to just drip by so very slowly, relaxed, so deeply,
• 52:00
  Speaker 1: fault completely unattached to any thoughts whatsoever in this moment,
• 52:51
  Speaker 1: completely free. You'd like to say that your mind slured down,
• 53:46
  Speaker 1: slowed down because nothing really requires your attention. You can
• 54:33
  Speaker 1: enjoy the physical sensations of allowing the stress to drip
• 54:50
  Speaker 1: out of your body, to appear an out of a
• 55:00
  Speaker 1: every butt of your body being released from your brain,
• 55:34
  Speaker 1: your mind slowly but surely muscles, same legs, relacs, ras,
• 56:38
  Speaker 1: ris very deep, ris so deeply, and the feelings, the
• 57:24
  Speaker 1: pleasant feelings in your arms and shoulders deeply, in each
• 57:49
  Speaker 1: part of your body further m deep and deep, like
• 58:27
  Speaker 1: to say, the feedings in the back of your neck,
• 58:56
  Speaker 1: the feedings in your wrists, muscles in front of your body, peace,
• 1:00:11
  Speaker 1: deep sense of peace spreads through a very cool who manu,
• 1:01:14
  Speaker 1: focus on your mind. Your mind becomes.
• 1:01:36
  Speaker 14: Ah's slow, deeper, relax.
• 1:02:38
  Speaker 1: Fairies, stomach days for my nest stuff help notice nice sound. Next,
• 1:04:01
  Speaker 1: you now feel in the hole of your back in
• 1:04:39
  Speaker 1: a spying your brain all right down the middle of
• 1:04:48
  Speaker 1: your back, sending and receiving millions of messages if great day,
• 1:05:11
  Speaker 1: deep comfort, increase, deeply relaxed legs, spreading those signals down
• 1:06:32
  Speaker 1: your spinal cord into every part of your body, your
• 1:06:56
  Speaker 1: shins and your calf muscles, outputs fields of peace and tranquility,
• 1:07:53
  Speaker 1: spreading through your body, tips of your toes, to your eyes,
• 1:08:11
  Speaker 1: your fingers. Wait, you look back, letting go, read, letting
• 1:09:02
  Speaker 1: place to drift in mind, just wont in a way
• 1:09:43
  Speaker 1: happy to let go, let gompletely.
• 1:09:57
  Speaker 11: Let go.
• 1:10:23
  Speaker 1: Said drink No Boddy enjoyes sensor Si me joy space,
• 1:13:19
  Speaker 1: this space, space and safety, sur ery. Letting go, maybe
• 1:15:50
  Speaker 1: reconst focus on different parts of your body, just to notice.
• 1:16:29
  Speaker 1: Avoid your eyes actual so loose, noticing a sense of
• 1:17:35
  Speaker 1: complete freedom, absolute freedom.
• 1:19:04
  Speaker 11: Pace.
• 1:19:06
  Speaker 1: Energane pace to breeze so much ease yes, may not
• 1:20:56
  Speaker 1: antist your mind drifting pace deeply in the direct shelf
• 1:22:10
  Speaker 1: dito blissful pace blissful pace direct two pays short, let
• 1:24:24
  Speaker 1: you go, my mind stas body films host invisible, very reacted.
• 1:26:26
  Speaker 1: Paceful pays like so, and you could start to notice
• 1:27:44
  Speaker 1: that you are feeling more relaxed, even though I've not
• 1:27:55
  Speaker 1: purposely focused your mind upon that sense of physical comfort
• 1:28:06
  Speaker 1: that is growing within you throughout your body, and your
• 1:28:13
  Speaker 1: mind starts to slow down, and that could be almost
• 1:28:24
  Speaker 1: in recognition of I guess my speech not being particularly fast.
• 1:28:40
  Speaker 1: Things just generally feel calmer. Just by listening to my voice,
• 1:28:54
  Speaker 1: you give yourself an opportunity to take a break from
• 1:29:01
  Speaker 1: the day, take a break from your life, as it is,
• 1:29:11
  Speaker 1: to give yourself a rest, giving yourself permission to take
• 1:29:19
  Speaker 1: some time off and to allow your body to relax
• 1:29:26
  Speaker 1: and allow your mind to slow down, which in turn
• 1:29:37
  Speaker 1: releases the tension any stresses that you had in your body.
• 1:29:48
  Speaker 1: It's almost as if the parts of your body just
• 1:29:53
  Speaker 1: open up, allowing the negativity out and at the same
• 1:30:04
  Speaker 1: time replacing that negativity with positive healing energy, which then
• 1:30:16
  Speaker 1: fills your body up and your mind to also starts
• 1:30:25
  Speaker 1: to appreciate those feelings of increasing confidence and an almost
• 1:30:41
  Speaker 1: uplifting feeling, positive healing energy that spreads through your body
• 1:30:59
  Speaker 1: like a way of comfort. And all this comes.
• 1:31:09
  Speaker 15: From just.
• 1:31:13
  Speaker 1: Allowing yourself a few minutes, maybe half an hour, however
• 1:31:22
  Speaker 1: long you want it to be, just rest, allow your
• 1:31:35
  Speaker 1: mind and your body to almost preset itself to this
• 1:31:45
  Speaker 1: to the settings of comfort and relaxation, calmness, which allows
• 1:32:00
  Speaker 1: more room for feelings of pleasure and happiness to move
• 1:32:14
  Speaker 1: around your body and into your mind. Must as if
• 1:32:23
  Speaker 1: your mind and your body are sinking together, most mirroring
• 1:32:33
  Speaker 1: each other with that growing positivity and calmness, And it
• 1:32:46
  Speaker 1: feels nice, really does feel nice to know that you
• 1:32:55
  Speaker 1: are the one that has allowed yourself to feel more
• 1:33:05
  Speaker 1: comfort and to experience.
• 1:33:13
  Speaker 13: More of this.
• 1:33:16
  Speaker 1: Deep relaxation spreading throughout your body. And as I focus
• 1:33:33
  Speaker 1: on each part of your body, you can notice that.
• 1:33:39
  Speaker 15: That part.
• 1:33:44
  Speaker 1: Becomes even more relaxed just by focusing on it, becomes
• 1:33:57
  Speaker 1: even more calm and comfortable just by focusing. And as
• 1:34:10
  Speaker 1: I'm moved down your body, starting at your head, the
• 1:34:19
  Speaker 1: parts that you have already focused on or can continue
• 1:34:25
  Speaker 1: to relax deeply those parts that have not yet focused on,
• 1:34:35
  Speaker 1: or just automatically release any remain intention in anticipation of
• 1:34:47
  Speaker 1: even more comfort. About to come now, and the start by
• 1:35:01
  Speaker 1: focusing on your forehead, just being aware the feelings of
• 1:35:08
  Speaker 1: your forehead. Then your background sounds like mister Herbert the
• 1:35:19
  Speaker 1: pigeon can just allow you to feel even more relaxed.
• 1:35:28
  Speaker 1: Just means you're in the moment. This isn't this isn't
• 1:35:34
  Speaker 1: a sterile environment. This is the world. I live in
• 1:35:42
  Speaker 1: the countryside, so there's lots of nature sounds around. As
• 1:35:55
  Speaker 1: you focus on your forehead, just notice how it becomes
• 1:36:01
  Speaker 1: even more relaxed as you focus only on my voice
• 1:36:12
  Speaker 1: and that part of your body. Moving down to your eyes,
• 1:36:23
  Speaker 1: focusing on your eyes, noticing how your eyelids feel so
• 1:36:34
  Speaker 1: heavy he has so light at the same time, and
• 1:36:44
  Speaker 1: all the muscles around your eyes relaxing completely. Moving your
• 1:36:55
  Speaker 1: focus down to your mouth, your lips, your tongue, your teeth,
• 1:37:03
  Speaker 1: You comes, the whole of your mouth, relaxing, calm.
• 1:37:16
  Speaker 11: Blase les you.
• 1:37:21
  Speaker 1: Focus now on your jawl just the parts of your
• 1:37:30
  Speaker 1: jaw ney, your mouth, your chin, all the way up,
• 1:37:36
  Speaker 1: the size of your face, to your ears, the hole
• 1:37:42
  Speaker 1: of your jaw, feeding all relaxed. Let me calm, focusing
• 1:38:09
  Speaker 1: on your leck, the front of your neck, and your throat,
• 1:38:17
  Speaker 1: legs in lace and calm the sides of your leck,
• 1:38:30
  Speaker 1: right and left side of your leg. Your legs stan
• 1:38:38
  Speaker 1: lace and calm. Now the back of your leg, focusing
• 1:38:56
  Speaker 1: on the back of your leg, letting go with any
• 1:39:06
  Speaker 1: tension that may be there before, and enjoying that sense
• 1:39:16
  Speaker 1: of increasing comfort and release.
• 1:39:25
  Speaker 16: Then you can experience in the back of your neck,
• 1:39:35
  Speaker 16: moving down your back, moving either side of your spine right.
• 1:39:44
  Speaker 1: From the top of your back all the way down
• 1:39:50
  Speaker 1: to the bottom of your back. Down it's your lower back.
• 1:40:07
  Speaker 1: As you move up and down your spine, you can
• 1:40:15
  Speaker 1: feel the muscles either side of your spine relaxing even more.
• 1:40:30
  Speaker 1: And there's those muscles relax. That sense of comfort starts
• 1:40:37
  Speaker 1: to spread.
• 1:40:40
  Speaker 17: Outwards from your spine into both sides of your back,
• 1:40:52
  Speaker 17: the top of your back, the middle end your lower back.
• 1:40:59
  Speaker 1: And as she's scared gently and slowly up and down
• 1:41:06
  Speaker 1: your backs, the muscles in the top of your back
• 1:41:13
  Speaker 1: relax and become a looser. The muscles in the middle
• 1:41:21
  Speaker 1: of your back also seemed to just almost divide from
• 1:41:29
  Speaker 1: each other, separating and almost melting, and in your lower
• 1:41:42
  Speaker 1: back seems to be an extra special feeling of comfort.
• 1:41:59
  Speaker 1: The spread into your hips s down your lower back,
• 1:42:06
  Speaker 1: into your hips, into the area where your cosix are,
• 1:42:17
  Speaker 1: and into your buttocks. The wise muscles don't spread. Bring
• 1:42:26
  Speaker 1: your lower back into your hip area, start to mount,
• 1:42:40
  Speaker 1: start to reading, let go and you know where about
• 1:42:53
  Speaker 1: to focus on your shoulders, back your spine, continue to
• 1:43:03
  Speaker 1: my garden, continue to relax so coolly. As you focus
• 1:43:22
  Speaker 1: on your shoulders, you may notice they're already feeling really release,
• 1:43:40
  Speaker 1: They're already come. I feel those muscles. Then move from
• 1:44:07
  Speaker 1: your neck into your shoulders. Feels so soft and gentle,
• 1:44:27
  Speaker 1: so small and calm. With the feeling in your shoulders
• 1:44:56
  Speaker 1: seems to spread deep your shoulders, a sense of relaxation,
• 1:45:06
  Speaker 1: not just traveling deeply into your muscles, also relaxing the
• 1:45:20
  Speaker 1: butterness and moving all the way to underneath your arms,
• 1:45:33
  Speaker 1: relaxing the whole area between the tops of your shoulders
• 1:45:40
  Speaker 1: and underneath your arms.
• 1:45:46
  Speaker 18: He then.
• 1:45:52
  Speaker 1: You just so relaxed and comfortable in your shoulders, which
• 1:46:05
  Speaker 1: sense that's deep healing message into your arms. You may
• 1:46:27
  Speaker 1: feel almost as if your arms and leaven that because
• 1:46:35
  Speaker 1: the sun relaxed so deeply, relaxed, so.
• 1:46:56
  Speaker 19: Calm, so.
• 1:47:26
  Speaker 1: Fins spreading oa down your arms to ours clear day
• 1:47:44
  Speaker 1: you alwis scup spreads away, interists four sadrists so heavy
• 1:48:23
  Speaker 1: yet the same time sunlight and gentle said, now you ads.
• 1:49:34
  Speaker 20: Ads, peace ins, a sense of pace, just seems to
• 1:50:27
  Speaker 20: feel Sidi hands relax deeply.
• 1:50:48
  Speaker 1: Else its it's think it hupst your body.
• 1:53:15
  Speaker 11: Sheep fo.
• 1:54:58
  Speaker 1: Eight as.
• 1:55:32
  Speaker 21: Scouts Sasha then.
• 1:57:42
  Speaker 22: Said sir pas second sa sacom pace phone.
• 1:58:44
  Speaker 1: Scaphone, the same.
• 1:59:08
  Speaker 23: Pace for.
• 1:59:13
  Speaker 11: S go.
• 1:59:23
  Speaker 1: L deeplaxation to sprint, the chest the story, Let's go everything.
• 2:00:00
  Speaker 1: So I'm gonna start counting down now from twenty down
• 2:00:06
  Speaker 1: to one. You can imagine in a way it's like
• 2:00:15
  Speaker 1: just walking down some steps and each step or twenty steps,
• 2:00:22
  Speaker 1: and each step represents a level of comfort. Each step
• 2:00:31
  Speaker 1: represents a deepening of that comfort, and the furthes you
• 2:00:47
  Speaker 1: walk down those steps.
• 2:00:49
  Speaker 19: The.
• 2:00:50
  Speaker 1: Deeper or likes do you feel? So starting with number
• 2:01:02
  Speaker 1: twenty twenty, nineteen, eighteen sevnen sixteen three foohhhhhhh four two.
• 2:10:03
  Speaker 19: Uh y.
• 2:13:01
  Speaker 15: U u u.
• 2:13:10
  Speaker 3: U u.
• 2:13:35
  Speaker 13: The wading sad.
• 2:14:36
  Speaker 1: Si five.
• 2:16:05
  Speaker 24: Us ladd.
• 2:21:44
  Speaker 1: As you focus on your lives, the countdown from ten
• 2:21:58
  Speaker 1: down to one, focusing just on your eyes, your eyelids,
• 2:22:14
  Speaker 1: the muscles around your eyes, your eye balls themselves, the
• 2:22:23
  Speaker 1: whole area that makes up your eye. As we count
• 2:22:40
  Speaker 1: down ten down to one, whilst to focus in on
• 2:22:48
  Speaker 1: your eyes, you become twice is relaxed with each number
• 2:23:05
  Speaker 1: counting down, that you may find the what you want
• 2:23:17
  Speaker 1: to do is just to drift off to sleep. And
• 2:23:26
  Speaker 1: if that's what you want, then just allow yourself to
• 2:23:32
  Speaker 1: do that. Now focusing on your eyes, how to begin
• 2:23:48
  Speaker 1: counting down from ten down to one?
• 2:23:56
  Speaker 15: Right now?
• 2:24:32
  Speaker 1: Nine eighth.
• 2:25:59
  Speaker 25: Seven shi, shhhhhh, three.
• 2:32:15
  Speaker 18: Sets one.
• 2:33:10
  Speaker 1: So counted down from ten to one ten nine eight seven, six,
• 2:33:34
  Speaker 1: five four three two one. And maybe that was a
• 2:33:55
  Speaker 1: bit too quick in order to relax, Maybe it's a
• 2:33:59
  Speaker 1: bit too five asked for you to notice the calming
• 2:34:05
  Speaker 1: of your body, maybe even a little bit of pressure there,
• 2:34:12
  Speaker 1: Like you're counted down from ten to one. Would you
• 2:34:15
  Speaker 1: expect me to do man, expect me to go floppy
• 2:34:21
  Speaker 1: just because you're counting down. I can try again, but
• 2:34:31
  Speaker 1: this time I'll go a bit slower. This time that
• 2:34:36
  Speaker 1: you focus on the whole of your body before we
• 2:34:42
  Speaker 1: focus on your legs.
• 2:34:45
  Speaker 26: Just notice.
• 2:34:47
  Speaker 1: How your body does start to feel more relaxed every
• 2:35:02
  Speaker 1: number that I count down ten, nine, eight, seven, six,
• 2:35:43
  Speaker 1: five four three.
• 2:36:37
  Speaker 15: One.
• 2:36:48
  Speaker 1: I just notice how how you feel, generally, how your
• 2:36:54
  Speaker 1: body feels. It's not necessarily even about counting down from
• 2:37:09
  Speaker 1: ten to one. It's that space that you have, that
• 2:37:19
  Speaker 1: space between being active physically or mentally, just sitting or
• 2:37:41
  Speaker 1: lying down, just being there, not doing anything, not saying anything,
• 2:37:47
  Speaker 1: nor needing to think about anything. So it opens up
• 2:37:53
  Speaker 1: a space, you know, a bit of a space, a gap.
• 2:38:04
  Speaker 1: And the more I came down from ten to one,
• 2:38:09
  Speaker 1: the bigger that gap becomes. So there's that gap of calmness,
• 2:38:18
  Speaker 1: of comfort, relaxation. It's a nice feeling, and it moves
• 2:38:35
  Speaker 1: those stresses or discomforts physically or emotionally moves away. Allows you.
• 2:38:56
  Speaker 11: To just.
• 2:39:00
  Speaker 1: You down. Someone to count a game from ten down
• 2:39:06
  Speaker 1: to one, and notice that gap widening, the gap. And
• 2:39:16
  Speaker 1: as it widens, it's almost like that the stress and
• 2:39:20
  Speaker 1: attention falls into the gap. It gives you that distance,
• 2:39:40
  Speaker 1: that space. Now ten nine eight seven, six five three.
• 2:41:38
  Speaker 15: One.
• 2:41:50
  Speaker 1: How did your body you feel.
• 2:41:56
  Speaker 19: Now?
• 2:42:09
  Speaker 1: Can you notice that they are feeling calm, the feeling relaxed.
• 2:42:48
  Speaker 1: We're now focus on your legs, just your legs. We're
• 2:43:08
  Speaker 1: just gonna start with focusing on your thighs. Of course,
• 2:43:28
  Speaker 1: it's not the most exciting thing to be done, because
• 2:43:36
  Speaker 1: I'm sure, like most of your body, is not a
• 2:43:39
  Speaker 1: lot going on right now. Just focusing on the whole
• 2:43:52
  Speaker 1: of your thighs, the tops of your thighs, the sides
• 2:43:58
  Speaker 1: of your fighs, the bottoms of your thighs, your outer
• 2:44:05
  Speaker 1: thighs and inner thighs, basically the whole of your thigh
• 2:44:10
  Speaker 1: that leads into your hip and it goes down to
• 2:44:19
  Speaker 1: your knee joints. Now, this is a big area. It's
• 2:44:33
  Speaker 1: a very heavy area. It's very strong, probably the strongest
• 2:44:40
  Speaker 1: muscles in your body or in your thighs. But I
• 2:44:53
  Speaker 1: don't think we perhaps will give enough attention to our thighs.
• 2:45:07
  Speaker 1: Perhaps we don't and acknowledge how important our thighs are
• 2:45:18
  Speaker 1: to our lives, how much they actually do for us
• 2:45:39
  Speaker 1: all through our lives. And it may seem sound really weird,
• 2:45:50
  Speaker 1: but I think that all of our body parts, especially
• 2:45:58
  Speaker 1: our thighs, need some TLC, a bit of love shown,
• 2:46:07
  Speaker 1: a bit of acknowledgement, thank you, gratitude for what our
• 2:46:25
  Speaker 1: thighs do for us. And I know this may sound
• 2:46:34
  Speaker 1: a bit strange. Maybe you think, why am I surely
• 2:46:41
  Speaker 1: I should be out in the garden hugging a tree
• 2:46:44
  Speaker 1: or something. Well, it's hard to set my carophone up
• 2:46:52
  Speaker 1: on a tree. That's why I'm doing this indoors. Otherwise
• 2:46:55
  Speaker 1: I wouldn't be outside work in a tree. I can't
• 2:46:59
  Speaker 1: see the tell a bit functory. You moved down to
• 2:47:08
  Speaker 1: your knees gain such an important part, and I think
• 2:47:18
  Speaker 1: we don't necessarily I'll speak for myself. I don't necessarily
• 2:47:25
  Speaker 1: appreciate all that one needs to do for me until
• 2:47:33
  Speaker 1: I have a problem with my need. Occasionally, if I ever,
• 2:47:38
  Speaker 1: maybe i'll bash it. It's aching for some reason. It's
• 2:47:44
  Speaker 1: then that I realize how much it does. You know,
• 2:47:50
  Speaker 1: the benefit of being able to use my legs without
• 2:47:58
  Speaker 1: any kind of physical discussion.
• 2:48:01
  Speaker 13: Is a beautiful thing.
• 2:48:05
  Speaker 1: That's possibly not appreciated. Tool it's temporarily removed. You know
• 2:48:12
  Speaker 1: that's comfort. But as you focus on your knees, regardless
• 2:48:22
  Speaker 1: of how your knees feel, you can have that sense
• 2:48:28
  Speaker 1: of gratitude and love to your needs for all that
• 2:48:34
  Speaker 1: they do for you. You can still have that attention
• 2:48:47
  Speaker 1: on your thighs. Maybe notice how your thighs feel. Maybe
• 2:48:54
  Speaker 1: you notice that name are relaxing more deeply as you
• 2:49:11
  Speaker 1: focus now on the bottoms of your legs and your shins,
• 2:49:18
  Speaker 1: your carve muscles, the bones between your knees and your
• 2:49:24
  Speaker 1: feet incorporate, and course, your ankles.
• 2:49:31
  Speaker 19: So important.
• 2:49:37
  Speaker 1: Anyone has had, even like the slightest spray of an
• 2:49:42
  Speaker 1: ankle knows how how much should we take our ankles
• 2:49:50
  Speaker 1: for granted. And it's kind of strange in a way
• 2:49:58
  Speaker 1: when you think that. You know, logically, our wrists are
• 2:50:04
  Speaker 1: a lot thinner than the rest of our arms, which
• 2:50:08
  Speaker 1: is okay, it doesn't you can't see any problem with
• 2:50:11
  Speaker 1: that because we're just picking stuff up by our ankles
• 2:50:18
  Speaker 1: so much thinner than the rest of our legs. And
• 2:50:28
  Speaker 1: from a physics perspective or logical even it doesn't really
• 2:50:33
  Speaker 1: make sense that all this weight will ultimately be resting
• 2:50:41
  Speaker 1: on your ankles then leading to your feet that thin area,
• 2:50:53
  Speaker 1: thin bone. Yeah, it does so much great work. Supports us,
• 2:51:02
  Speaker 1: supports our body for a lifetime, helps us to balance, helps.
• 2:51:15
  Speaker 18: You to.
• 2:51:19
  Speaker 1: Get around and be mobile. And there's the calf muscles.
• 2:51:29
  Speaker 1: Of course, when I was younger, I couldn't see the
• 2:51:36
  Speaker 1: pointing calf muscles didn't seem to do anything. Okay, if
• 2:51:43
  Speaker 1: I walked around on tiptoes, then my calf muscles get
• 2:51:46
  Speaker 1: some work. But of course that's not true. The calf
• 2:51:50
  Speaker 1: muscles are being used whenever we use our legs and
• 2:52:00
  Speaker 1: your shins there to protect you'll lower legs shaped in
• 2:52:13
  Speaker 1: a way almost as a protector for the bone, leading
• 2:52:26
  Speaker 1: of course to your ankles and your feet. But we're
• 2:52:37
  Speaker 1: not going to focus on your feet. We're just going
• 2:52:39
  Speaker 1: to focus on the legs. And I realize, and now
• 2:52:45
  Speaker 1: that I've mentioned your feet, you'll probably focus on them anyway,
• 2:52:50
  Speaker 1: So maybe I should focus on your feet a little bit.
• 2:52:57
  Speaker 1: You can have them in your awareness the same as
• 2:53:01
  Speaker 1: you have your thighs in your awareness. Even though we
• 2:53:06
  Speaker 1: haven't been focusing on your thighs a few minutes, been
• 2:53:12
  Speaker 1: focusing on your ankles, there's still that sensation of comfort
• 2:53:29
  Speaker 1: in your thighs in the standard movement of energy, because
• 2:53:41
  Speaker 1: the thighs hold lots of different sensations. Of course, there's
• 2:53:48
  Speaker 1: the muscles, the big strong muscles that we have in
• 2:53:53
  Speaker 1: our thighs, but the skin on the outside of the thighs,
• 2:54:08
  Speaker 1: as in the outside of all of our body, can
• 2:54:13
  Speaker 1: be very sensitive, sensitive to at touch, sensitive to temperature,
• 2:54:31
  Speaker 1: and inside your thighs, the bones, there's the muscle, there's
• 2:54:38
  Speaker 1: the blood, vessels, the arch trees to all this stuff
• 2:54:43
  Speaker 1: inside of thighs. I guess sometimes it'd be nice if
• 2:54:52
  Speaker 1: you could actually put your fingers inside your thighs and message,
• 2:55:00
  Speaker 1: so you can message on the outside of the course,
• 2:55:04
  Speaker 1: but able to get deep into the muscles and to
• 2:55:07
  Speaker 1: be able to just massage inside your thighs. Message in
• 2:55:12
  Speaker 1: the bones of your leg massage the veins, just gently
• 2:55:25
  Speaker 1: healing thighs. You can move down message and inside your knees,
• 2:55:37
  Speaker 1: just message in those bones, but with healing fingertips, spreading
• 2:55:44
  Speaker 1: the healing energy deep into the choice your knees. Of course,
• 2:55:56
  Speaker 1: there's the back. You need a side crease, real need
• 2:56:03
  Speaker 1: is it's a very sensitive area. Very it feels very
• 2:56:10
  Speaker 1: nice when you stroken. That might be because it's an
• 2:56:15
  Speaker 1: area that's not really touched very often. It's almost like
• 2:56:20
  Speaker 1: a hidden part a crease your legs. It's almost like
• 2:56:29
  Speaker 1: a part that has a sensitivity, which is a little
• 2:56:34
  Speaker 1: bit different. Of course, it's protected by your legs, so
• 2:56:52
  Speaker 1: you can legend put in your fingers into that crease
• 2:56:57
  Speaker 1: your legs and folding between your legs, you can just
• 2:57:07
  Speaker 1: message with your fingertips. Fingertips going inside massage in the
• 2:57:15
  Speaker 1: muscle tissue. You can cause fielder bones of your knees
• 2:57:27
  Speaker 1: heading through your fingertips. And then if you go down
• 2:57:40
  Speaker 1: to your calf muscles, and that's the part I don't
• 2:57:43
  Speaker 1: like to be outside, really put my fingertips stain inside
• 2:57:48
  Speaker 1: my calf muscles. Massage in every single tissue of the muscle,
• 2:57:59
  Speaker 1: healing every part. And they do the same for my shills.
• 2:58:12
  Speaker 1: Massage generally, stroking the bones, generally stroking them, healing in
• 2:58:21
  Speaker 1: a loving way because they deserve to be treated. There's
• 2:58:28
  Speaker 1: the precious bones.
• 2:58:29
  Speaker 2: That they are.
• 2:58:31
  Speaker 1: Their legs are so precious as in all the other
• 2:58:35
  Speaker 1: parts of our body, the more precious of any chub
• 2:58:43
  Speaker 1: on the planet. When you start to think about the
• 2:58:59
  Speaker 1: legs and sway, it can change your perspective. It might
• 2:59:11
  Speaker 1: sound a bit a bit silly to start with the
• 2:59:17
  Speaker 1: idea of having love Felix showing appreciation for your thighs,
• 2:59:29
  Speaker 1: wanting to be able to put your hands in your thighs,
• 2:59:36
  Speaker 1: massage the muscles and the bones, and to get your
• 2:59:42
  Speaker 1: fingers deep in there, releasing more attension, just to show
• 2:59:53
  Speaker 1: how much you care about your legs.
• 3:00:00
  Speaker 11: What do you care for?
• 3:00:02
  Speaker 1: What your legs do for you regularly, your needs, your calves,
• 3:00:11
  Speaker 1: your ankles, the strength of your ankles considering how thin
• 3:00:23
  Speaker 1: they are compared to the rest of your legs, especially
• 3:00:27
  Speaker 1: your thighs. Yeah, they're so strong, so flexible, absolutely amazing things.
• 3:00:43
  Speaker 1: Your ankles are truly a gift because of what they
• 3:00:53
  Speaker 1: do for you. Support in all that weight reg understood
• 3:01:04
  Speaker 1: how what weight you are, even if you're eat a
• 3:01:08
  Speaker 1: stony still a lot of weight for these little angles.
• 3:01:18
  Speaker 1: How is a lot heavier the mainstone double DoD in
• 3:01:26
  Speaker 1: my course, support my body all the time, whether they
• 3:01:35
  Speaker 1: do give off a sigh of relief or to sit down,
• 3:01:40
  Speaker 1: that's my whole legs though my fi feels go my
• 3:01:51
  Speaker 1: toes clapp.
• 3:01:59
  Speaker 15: H.
• 3:02:13
  Speaker 1: Your legs really are amazing, And I know you're talking about.
• 3:02:23
  Speaker 1: Talking about your legs is probably possibly among the most
• 3:02:30
  Speaker 1: most boring things ever. Would anyone say possibly boring or not?
• 3:02:40
  Speaker 1: Everything I said is true. Your legs are amazing. Your
• 3:02:56
  Speaker 1: legs deserve not just respect, they deserve to relax deeply.
• 3:03:16
  Speaker 1: They deserve to take some time out of the day
• 3:03:21
  Speaker 1: to just let go completely. Legs really can relax because
• 3:03:58
  Speaker 1: the legs are so such a very important part of
• 3:04:05
  Speaker 1: your body. When you relax, next, the rest of your
• 3:04:09
  Speaker 1: body also naturally follows in that journey of comfort. Like
• 3:04:28
  Speaker 1: I'm feeling my hips, my hips feel really loose, and
• 3:04:37
  Speaker 1: also my lower back as well. My lower back really
• 3:04:43
  Speaker 1: feels it feels stretched, even though I'm just sitting in
• 3:04:47
  Speaker 1: a chair and there's no stretching as far as aware
• 3:04:54
  Speaker 1: that I'm doing. It's almost as if the muscles just
• 3:04:57
  Speaker 1: relaxed so much and there is a natural stretch as
• 3:05:04
  Speaker 1: the tension has reduced. At one, am going to count
• 3:05:26
  Speaker 1: down ten down to one. You can continue to film
• 3:05:38
  Speaker 1: wonderfully relaxed ten nine eight seven, six, five four three
• 3:06:15
  Speaker 1: two one Relax because I'm just going to count down
• 3:06:37
  Speaker 1: from five down to one. And as a countdown, if
• 3:06:42
  Speaker 1: you just focus on the numbers, just the numbers counting down,
• 3:06:50
  Speaker 1: and notice how you feel in this moment as you
• 3:07:00
  Speaker 1: the numbers counting down, knowing that those numbers counting down
• 3:07:07
  Speaker 1: represent you feeling calmer, not just in your body, but
• 3:07:18
  Speaker 1: also relaxing your mind. Just notice how you feel. There's
• 3:07:27
  Speaker 1: nothing to do, there's nothing to say, there's nothing to
• 3:07:33
  Speaker 1: think about. Starting with number five, four three, to.
• 3:08:15
  Speaker 15: One.
• 3:08:25
  Speaker 1: As you notice the gradual letting go of the tension
• 3:08:38
  Speaker 1: in your body, you may also begin to notice and
• 3:08:45
  Speaker 1: be aware of how your mind is starting to slow down.
• 3:08:57
  Speaker 1: This is just a natural thing that happens. It's not
• 3:09:03
  Speaker 1: really a special procedure. It's just natural. Because it's your
• 3:09:10
  Speaker 1: body relaxes, your mind also starts to relax, and the
• 3:09:16
  Speaker 1: more mind relaxes, the more your body relaxes. It's just
• 3:09:20
  Speaker 1: a continuous circle of relaxation. And there's that calmness that
• 3:09:32
  Speaker 1: comes from relative quietness. Even if this background sounds, maybe
• 3:09:42
  Speaker 1: your side online is still going to be quite calm.
• 3:09:51
  Speaker 1: You know, you haven't got the television on, there's no
• 3:09:54
  Speaker 1: music in the background, unless you're listening to the recorded
• 3:09:58
  Speaker 1: with music. Of course, you are very likely not going
• 3:10:05
  Speaker 1: to be sitting in a room with other people. Of
• 3:10:08
  Speaker 1: course you might be, but generally it's more ideal if
• 3:10:13
  Speaker 1: you can do this on your own, so no distractions,
• 3:10:24
  Speaker 1: and when you stop thinking about stuff, relaxation automatically rises.
• 3:10:40
  Speaker 1: The sense of comfort starts to grow, and without trying
• 3:10:50
  Speaker 1: to build it up into something fantastical, something magical, this
• 3:11:02
  Speaker 1: is just a natural process, something that's easy to accomplish
• 3:11:14
  Speaker 1: in fact, it's almost you know, the sense of relaxing
• 3:11:20
  Speaker 1: completely happens really when you put no effort into it.
• 3:11:26
  Speaker 1: It's not something that you can really force. It's something
• 3:11:32
  Speaker 1: that happens naturally. And part of the process of this
• 3:11:43
  Speaker 1: recording and others is simply two allow you to take
• 3:11:55
  Speaker 1: advantage of this space this time, to just let go,
• 3:12:13
  Speaker 1: to just be here, to be in tune with how
• 3:12:22
  Speaker 1: you feel, yet with the intention of wanting to relax
• 3:12:35
  Speaker 1: deeply that maybe even to fall asleep, depending on what
• 3:12:47
  Speaker 1: it is that you wish for yourself in this moment.
• 3:13:00
  Speaker 1: As we know, relaxing is the majority of the process
• 3:13:09
  Speaker 1: of falling asleep. The actual fall in the sleep part
• 3:13:13
  Speaker 1: is the tiny bit at the end. The deeper relaxed
• 3:13:22
  Speaker 1: you become, the easier you find yourself drifting. You can
• 3:13:44
  Speaker 1: also if you choose stay focused on my voice and
• 3:13:54
  Speaker 1: really enjoy the process corradually relaxing each muscle in your
• 3:14:24
  Speaker 1: body effortlessly and just observing the sensation of letting go completely.
• 3:15:05
  Speaker 1: This time, I'm gonna count from six down to one.
• 3:15:14
  Speaker 1: You can notice your mind calming down with each number
• 3:15:26
  Speaker 1: that you hear me saying, naturally, feeling calm and slow,
• 3:15:42
  Speaker 1: be peaceful sex five one. Being aware how you might
• 3:18:43
  Speaker 1: slowed right now, sinking deeply into relaxation as you focus
• 3:19:12
  Speaker 1: on your mind and may notice that there are some
• 3:19:21
  Speaker 1: thoughts still there, maybe some stubborn thoughts that for some
• 3:19:31
  Speaker 1: reason perhaps need your attention. Something you can do is
• 3:19:50
  Speaker 1: send love to those thoughts. Sprinkle those thoughts with love,
• 3:20:04
  Speaker 1: my little petals from a flower. Just sprinkle over the
• 3:20:10
  Speaker 1: petals fell with love towards those thoughts to let those
• 3:20:17
  Speaker 1: thoughts move them. You're not abandon the number, You just
• 3:20:24
  Speaker 1: need them. You require them to just calm down, slow down,
• 3:20:36
  Speaker 1: quiet down.
• 3:20:41
  Speaker 3: For now.
• 3:20:49
  Speaker 1: So as you focus on those remaining thoughts. As we
• 3:20:55
  Speaker 1: count down this time from seven down to one, each number,
• 3:21:04
  Speaker 1: just imagine sprinkling those flower petals of love, kindness, gratitude
• 3:21:19
  Speaker 1: over those thoughts, which will allow them to just melt
• 3:21:29
  Speaker 1: away relax deeply. With every number, those thoughts will become
• 3:21:45
  Speaker 1: more and more relaxed. Starting the seven, six five one.
• 3:24:28
  Speaker 1: Let you know, notice how relaxed you're feeling in your body.
• 3:24:53
  Speaker 1: We got to focus on your head else because the
• 3:25:06
  Speaker 1: norm relaxed joy hands on, relax your body and mind
• 3:25:14
  Speaker 1: on you focus on your hands and your fingers. There's
• 3:25:41
  Speaker 1: nothing needed to be done. There's no clutching of fists
• 3:25:47
  Speaker 1: or dents in the fingers or anything like that. It's
• 3:25:58
  Speaker 1: just notice focusing on your hands. Let sally feel because
• 3:26:28
  Speaker 1: the ball relacs do your hands feel my calm, your
• 3:26:38
  Speaker 1: mind feels, and the ball confidence feel around your body.
• 3:26:56
  Speaker 1: Gee may have already my taste. My mind is starting drest.
• 3:27:44
  Speaker 1: Fucks just on my hands and fingers experience are real
• 3:28:07
  Speaker 1: deepening of that relaxation in your heads and fingers more relaxed.
• 3:28:30
  Speaker 1: With each number eight n one, you can almost feel
• 3:28:52
  Speaker 1: that healing, relaxed energy spreading in to your hands and fingers,
• 3:29:06
  Speaker 1: becoming a relaxing with each number going down, eight, down
• 3:29:32
  Speaker 1: to one, drifting drifted again, spotted wish number eighth seven,
• 3:33:48
  Speaker 1: just being here now, nothing to think about, nothing to do,
• 3:33:59
  Speaker 1: nothing to say, and everything just feels calm. This is
• 3:34:14
  Speaker 1: your natural state of being. This is how you just
• 3:34:22
  Speaker 1: normally feel when you take away that other stuff.
• 3:34:31
  Speaker 27: That we add.
• 3:34:33
  Speaker 1: And I think that stress and where we're hear over
• 3:34:39
  Speaker 1: thinking anxiety and tension ship me thinking about stuff. You
• 3:34:54
  Speaker 1: take that away is what we do. Now You left
• 3:35:05
  Speaker 1: with a real sense of peacefulness which comes to you
• 3:35:17
  Speaker 1: very good place, because ultimately it's just a feeling of
• 3:35:30
  Speaker 1: feeling and comfort, almost as if you got inside yourself
• 3:35:39
  Speaker 1: and you've found in a special place where everything is peaceful,
• 3:35:53
  Speaker 1: the place week in film, relaxed and your natural sense confident, place.
• 3:36:06
  Speaker 15: Where you can be.
• 3:36:12
  Speaker 1: You can accept yourself. When place way you're intruit to
• 3:36:23
  Speaker 1: please anybodios, place.
• 3:36:30
  Speaker 15: Way you can.
• 3:36:33
  Speaker 1: Actually just love yourself in some ways. More importantly, you
• 3:36:42
  Speaker 1: can like yourself appreciate that sis gratitude. The air around
• 3:37:13
  Speaker 1: that's also a place where you can actually feel the
• 3:37:21
  Speaker 1: healing energy soaking into your body. Healing energy soaking into
• 3:37:36
  Speaker 1: your body. The healing energy spreads through your veins, traveling
• 3:37:51
  Speaker 1: to each every single plot of your body. You start
• 3:38:04
  Speaker 1: to realize that actually that healing energy, it's not just
• 3:38:11
  Speaker 1: entered into your brain, it's become part of your brain,
• 3:38:23
  Speaker 1: and the spinal fluid is now mixed with healing energy,
• 3:38:35
  Speaker 1: not just allowing you to feel so much more relaxed
• 3:38:43
  Speaker 1: and healthy in this moment, but also you start to
• 3:38:55
  Speaker 1: realize that actually what's happening now without a healing, relaxing
• 3:39:06
  Speaker 1: energy spreading through your body, is actually changing your life.
• 3:39:19
  Speaker 1: It's actually changing the way you're going to feel not
• 3:39:24
  Speaker 1: just now, but tomorrow and the next day. There's your
• 3:39:32
  Speaker 1: health improves, not just your physical health beyond mental health.
• 3:39:44
  Speaker 1: Things that used to bother you in the past, for
• 3:39:49
  Speaker 1: some reason, no longer have the effect that they used
• 3:39:55
  Speaker 1: to because something changed deep within you. Maybe things that
• 3:40:10
  Speaker 1: used to cause you to feel anger no longer having
• 3:40:21
  Speaker 1: that power to control you the way they seem to
• 3:40:30
  Speaker 1: be able to perform. As you realize that you're the
• 3:40:39
  Speaker 1: one who decides what affects you, You're the one who
• 3:40:52
  Speaker 1: decides to feel relaxed and calm when you choose to
• 3:41:06
  Speaker 1: enjoy noticing these natural developments of healing continue to grow
• 3:41:24
  Speaker 1: and improve your life day by day, include, of course,
• 3:41:35
  Speaker 1: your ability to relax so much easier and sleeping. It's
• 3:41:53
  Speaker 1: the most natural thing in the world to you, because
• 3:42:03
  Speaker 1: falling asleep is something that you've done so many times
• 3:42:12
  Speaker 1: in your life, and you know that you're born, as
• 3:42:20
  Speaker 1: we all work with the ability to fall asleep, naturally,
• 3:42:31
  Speaker 1: born with that ability to just drift off into a deep,
• 3:42:44
  Speaker 1: healing sleep. Even when we're kids, sometimes will fall asleep
• 3:42:56
  Speaker 1: and we don't even want to try and stay awake.
• 3:43:02
  Speaker 1: Maybe it's birthday in the morning, though it's Christmas or
• 3:43:07
  Speaker 1: holiday or something we look forward to. I don't want
• 3:43:10
  Speaker 1: to go to sleep, But the more you want to
• 3:43:14
  Speaker 1: stay awake, the more we just start to drift. And
• 3:43:24
  Speaker 1: the more I finds drifting you try to stop yourself
• 3:43:29
  Speaker 1: and drifting asleep, the deeper and stronger without drifting becomes.
• 3:43:42
  Speaker 1: Because we're born not just with the need to relax
• 3:43:47
  Speaker 1: deeply and to naturally fall asleep, but it's our birthright
• 3:44:00
  Speaker 1: without DNA, and sometimes as we get older in life,
• 3:44:12
  Speaker 1: perhaps at times we have forgotten relaxing completely. It's not
• 3:44:26
  Speaker 1: only a wonderfully pleasant experience, it's also really easy. It's very,
• 3:44:52
  Speaker 1: very easy to let go, because that's what it is.
• 3:44:58
  Speaker 15: It's just.
• 3:45:02
  Speaker 1: Decided to let go. And when you press the play
• 3:45:14
  Speaker 1: button on my recordings, you have given permission for my
• 3:45:24
  Speaker 1: voice to reaction. When you press that play button, you
• 3:45:33
  Speaker 1: have given me permission for my words to effect.
• 3:45:44
  Speaker 18: You in a.
• 3:45:45
  Speaker 1: Positive, only a positive way, opening up mind to useful
• 3:46:10
  Speaker 1: and healing suggestions. They can have such an amazing effect
• 3:46:29
  Speaker 1: on how you feel right now, as well as those
• 3:46:41
  Speaker 1: changes that continue long after the recording ends, those changes
• 3:46:51
  Speaker 1: within you, they continue to flourish and grow transforming your
• 3:47:05
  Speaker 1: life in positive, beautiful way, allowing you to move forward
• 3:47:20
  Speaker 1: in your life in the direction that you choose for yourself.
• 3:47:36
  Speaker 1: This feeling, this feeling that you can experience a safety, comfort, calmness.
• 3:47:55
  Speaker 1: This feels so nice. It's such a healthy place to be,
• 3:48:17
  Speaker 1: and that positivity grows within you in every day. Moving forward,
• 3:48:39
  Speaker 1: you're to find that you're all relaxed physically and in
• 3:48:51
  Speaker 1: your mind is all relaxed. And it's nothing your thinking slower.
• 3:49:03
  Speaker 1: It's just that your mind would be less knocked up
• 3:49:08
  Speaker 1: with unnecessary negativity because from now on, your mind rejects negativity.
• 3:49:25
  Speaker 1: From now on, you're going to start noticing when negativity
• 3:49:33
  Speaker 1: arises and you can just say stop, stop and that
• 3:49:47
  Speaker 1: negativity will turn around and believe you're alone. Stop and
• 3:50:06
  Speaker 1: then negativity disappear. And did you notice that you feel
• 3:50:25
  Speaker 1: way more vexed than you probably expected. You can now
• 3:50:40
  Speaker 1: congratulate yourself because you're the person that has done this.
• 3:50:48
  Speaker 1: You are the one that has opened your mind up
• 3:50:54
  Speaker 1: to the simple facts you can and feel relaxed in
• 3:51:02
  Speaker 1: your body and in your mind. You've opened your mind
• 3:51:13
  Speaker 1: up to the birthright of being able to just fall
• 3:51:20
  Speaker 1: asleep easily when you cheers, that's a nice feeling. Don't
• 3:51:37
  Speaker 1: you think it feels nice? Doesn't it to feel calm?
• 3:51:48
  Speaker 1: Who the healing energy is spreading through your body, in
• 3:51:53
  Speaker 1: your mind, to spend time a special place where negativity
• 3:52:11
  Speaker 1: can no longer enter. Negativity is banned, it's barred, it's
• 3:52:24
  Speaker 1: not allowed entry. It doesn't, it doesn't. This doesn't deserve
• 3:52:30
  Speaker 1: to be here. It doesn't be long here. Negativity has
• 3:52:38
  Speaker 1: no place in your life, which makes room for more
• 3:52:53
  Speaker 1: comfort or hearing, or relaxation, the peace. It feels nice,
• 3:53:23
  Speaker 1: doesn't it? Just echo everything. I'm gonna count down now
• 3:53:50
  Speaker 1: from twenty down to one. You can continue to relax.
• 3:54:00
  Speaker 13: If he cheers, can.
• 3:54:05
  Speaker 1: Drive to sleep. With every number he be saved, you
• 3:54:20
  Speaker 1: can fill twice relaxed, or if you choose, you can
• 3:54:28
  Speaker 1: fill twse sleeping now twenty ninety eighteen seventy six, day
• 3:55:27
  Speaker 1: fifty fourteen, thirty two, eleven, ten, nine, eight, seven, six.
• 3:56:51
  Speaker 15: Five.
• 3:57:32
  Speaker 1: It's your time to just take a break, your time relax,
• 3:57:50
  Speaker 1: to allow your mind to slow down, to give yourself
• 3:58:03
  Speaker 1: permission to take a break from everything. Ensure the only
• 3:58:22
  Speaker 1: person that can make that decision are the only person
• 3:58:29
  Speaker 1: that can actually tell your mind to just relax, to
• 3:58:45
  Speaker 1: just take some time off so that you can focus
• 3:59:02
  Speaker 1: on your body, getting to touch with how you feel
• 3:59:09
  Speaker 1: physically and in the process of this body scared where
• 3:59:24
  Speaker 1: you focus on different parts of your body, those parts
• 3:59:36
  Speaker 1: that you focus on and observe, even though your purpose
• 3:59:45
  Speaker 1: requesting those parts of your body to relax. It's kind
• 3:59:54
  Speaker 1: of expected you expect when you listen to as to
• 4:00:01
  Speaker 1: feel earnest naturally, because when you're listening to me, your
• 4:00:16
  Speaker 1: attention is focused on my words, and as my words
• 4:00:30
  Speaker 1: guide you to focus on those parts of your body,
• 4:00:44
  Speaker 1: your focus increases, which actually calms your mind to my
• 4:01:07
  Speaker 1: columns down relaxes, and when your body calms down, find relaxes,
• 4:01:51
  Speaker 1: started to focus on your body. Feel that healing energy
• 4:02:07
  Speaker 1: is spreading through your body, pushing out stress at tension,
• 4:02:24
  Speaker 1: heal all the parts of your body bleeding, skin, bones, blood,
• 4:02:37
  Speaker 1: all of your audings, inside your boddy, of the muscles,
• 4:02:44
  Speaker 1: more of the fat, of everything, every hair on your
• 4:02:51
  Speaker 1: body is filled with that heal energy. Knowing your brain
• 4:03:10
  Speaker 1: fills with that energy, the feed and comfort relaxation increases
• 4:03:36
  Speaker 1: deeply increases.
• 4:03:44
  Speaker 5: In a way that.
• 4:03:49
  Speaker 1: Your mind starts to fill perhaps spend to rousy because
• 4:04:05
  Speaker 1: it's not needed. It may start to drift if that's
• 4:04:25
  Speaker 1: what's needed. If you're listening to this, we need a
• 4:04:34
  Speaker 1: deep relaxation. That's where you get.
• 4:04:39
  Speaker 23: If we need is to fool a sleep.
• 4:04:45
  Speaker 1: That easily, that's your wind drifts. That's also whe because
• 4:05:01
  Speaker 1: by pressing out play button on the podcast and listening
• 4:05:09
  Speaker 1: to me, give permission your body and wind effect give
• 4:05:25
  Speaker 1: the command to you body and wind to relax deeply
• 4:05:38
  Speaker 1: to drift.
• 4:05:39
  Speaker 13: Off the slave.
• 4:05:41
  Speaker 1: If that's what he wants to.
• 4:05:47
  Speaker 15: Need me.
• 4:05:55
  Speaker 1: As I focus on different parts of your body, you
• 4:06:06
  Speaker 1: may start just drevet and then you come back again.
• 4:06:17
  Speaker 1: Do you hear me talk again focusing on a different
• 4:06:21
  Speaker 1: parts of your body?
• 4:06:28
  Speaker 15: You may.
• 4:06:30
  Speaker 1: I'm just so drifting. Do I realize you're drifting? To
• 4:06:40
  Speaker 1: you start drifting? To let again to my voice magazine,
• 4:06:49
  Speaker 1: what a different part of your body starts to relax
• 4:07:00
  Speaker 1: because I'm drifted. It's basically in the sleep that the
• 4:07:15
  Speaker 1: wo draft the long drift. Only you draft v I've
• 4:07:27
  Speaker 1: drafted continues to sleep. And that's the most.
• 4:07:39
  Speaker 15: To do.
• 4:07:44
  Speaker 1: When you're time, when you've experienced the I about to sleep,
• 4:07:51
  Speaker 1: because we need to. If you sleep, it's extremely pleasant saccent.
• 4:08:13
  Speaker 1: Deep sleep feels a nice teraiting my body minds uish.
• 4:08:41
  Speaker 1: You feel that he which is spreading the bac deeply
• 4:08:56
  Speaker 1: ax starts us the shoulders.
• 4:09:53
  Speaker 15: As ships ships fast.
• 4:11:44
  Speaker 1: Spy your body. Let's focus again, said everybody, focusing this
• 4:12:05
  Speaker 1: time on your forehead. Now on your mouth, your lips,
• 4:12:17
  Speaker 1: the whole of your mouth. Focus said on your fingers.
• 4:12:43
  Speaker 1: Maybe get your fingers a little bits you can focus
• 4:12:49
  Speaker 1: on each one individually by hands strikes on bunch of
• 4:13:05
  Speaker 1: your hands. Now it seemed to just nott to may
• 4:13:17
  Speaker 1: your gads started left handed, as as if just fixed together.
• 4:13:35
  Speaker 1: How focusing you these.
• 4:13:42
  Speaker 11: Just not so?
• 4:13:45
  Speaker 1: Have your knees well.
• 4:14:03
  Speaker 28: Seconds just seems.
• 4:14:49
  Speaker 18: The same.
• 4:14:51
  Speaker 29: Sad such six.
• 4:16:01
  Speaker 1: Ships, such ches famous like you said, I skil body fails,
• 4:18:33
  Speaker 1: not to say your mind fails. Now let him go,
• 4:19:17
  Speaker 1: lets you go, Let's say go everything, let's think go,
• 4:19:49
  Speaker 1: let th go, let's uh ah everything everything We start now.
• 4:20:26
  Speaker 1: And I like you just to first of all, just
• 4:20:27
  Speaker 1: to see yourself lying down on the message table, lying
• 4:20:36
  Speaker 1: on your front. Your head is supported, your arms are supported,
• 4:20:45
  Speaker 1: and you feel comfortable in the breathing. It's really easy,
• 4:20:51
  Speaker 1: and you feel you feel confident in how you look
• 4:20:58
  Speaker 1: as well. So there's no that issue of body problems
• 4:21:03
  Speaker 1: or shyness, because I'm a professional and this is a
• 4:21:11
  Speaker 1: therapy session, so none of that stuff matters on whatsoever.
• 4:21:20
  Speaker 1: This is about you. This is about how you feel,
• 4:21:28
  Speaker 1: how you can enjoy that sense of comfort and relaxation
• 4:21:36
  Speaker 1: that comes from letting go and allowing my hands and
• 4:21:43
  Speaker 1: my fingers to relax you by a message and your body.
• 4:21:55
  Speaker 1: So I WI starts off just by placing my hands
• 4:22:00
  Speaker 1: on the back of your head, just gently, just so
• 4:22:05
  Speaker 1: you can feel my hands feel like really on you.
• 4:22:14
  Speaker 1: So you can maybe feel the warmth of my hands
• 4:22:16
  Speaker 1: on the back of your head. With my hands the
• 4:22:22
  Speaker 1: side of your head, not pressing, but just holding there
• 4:22:26
  Speaker 1: very gently, maybe over your ears, and a little bit
• 4:22:32
  Speaker 1: on your face, just so you can feel my hands
• 4:22:39
  Speaker 1: so you can become accustomed.
• 4:22:42
  Speaker 15: To them.
• 4:22:51
  Speaker 1: And now put my hands on the back of your
• 4:22:53
  Speaker 1: head again and gently let them slide down on to
• 4:23:01
  Speaker 1: the back of your neck. You can feel my hands
• 4:23:17
  Speaker 1: gently stroking the back of your neck to start with,
• 4:23:25
  Speaker 1: just so you can get used to the feeling of
• 4:23:29
  Speaker 1: my hands on your skin, get accustomed to realize that
• 4:23:37
  Speaker 1: you're safe. It's all good, it's all fine, and I
• 4:23:47
  Speaker 1: want to start chimply messaging the muscles in the back
• 4:23:52
  Speaker 1: of your neck with both hands. And this is a
• 4:24:07
  Speaker 1: very trusting situation really, because our necks are so fragile
• 4:24:16
  Speaker 1: to have someone have their hands around your neck in
• 4:24:20
  Speaker 1: that way and sometimes be problematic for people, which is
• 4:24:25
  Speaker 1: why massages are quite good, because it allows you to
• 4:24:30
  Speaker 1: relax and to get in touch with trust, to feel
• 4:24:44
  Speaker 1: peaceful and calm. There's a massage the sides of your neck,
• 4:24:58
  Speaker 1: gently moving from the bottom of your neck. It would
• 4:25:07
  Speaker 1: be sort of near where your shoulders start. I guess
• 4:25:10
  Speaker 1: all the way up to your jaw is kind of
• 4:25:17
  Speaker 1: area on the side of your neck, and of course
• 4:25:22
  Speaker 1: it's a lot longer than the front of your neck.
• 4:25:38
  Speaker 1: The message in the back of your neck, especially that
• 4:25:45
  Speaker 1: area where perhaps we hold tension, and there's that area's message.
• 4:25:55
  Speaker 1: You can actually feel a sense of release in the
• 4:25:59
  Speaker 1: back of your neck. Maybe you can breathe it out
• 4:26:07
  Speaker 1: as well, not just how it feels, not just how
• 4:26:12
  Speaker 1: you feel. They're moving down to that area between your
• 4:26:26
  Speaker 1: neck and your shoulders, that muscle area, starting to message
• 4:26:36
  Speaker 1: that area on both sides. This would be the area
• 4:26:41
  Speaker 1: that a lot of people would message if they were
• 4:26:44
  Speaker 1: going to give you like a shoulder message even that's
• 4:26:49
  Speaker 1: not technically the shoulders, but it's sort of muscles that
• 4:26:53
  Speaker 1: lead to the shoulders from the egg and the game
• 4:26:59
  Speaker 1: that can hold attention and stress. And when massaged, sometimes
• 4:27:06
  Speaker 1: a nice deep message is useful, and you decide how
• 4:27:13
  Speaker 1: deep that message is. Just allow my knuckles just to
• 4:27:31
  Speaker 1: dig in to get to those muscles and to read
• 4:27:39
  Speaker 1: relaxed all the time, being fern yet gentle with it
• 4:28:00
  Speaker 1: and just stroking down the area to your actual shoulders,
• 4:28:09
  Speaker 1: moving the muscles of your shoulders and maybe initially just
• 4:28:20
  Speaker 1: pulling up the shoulders a little bit off the table,
• 4:28:25
  Speaker 1: just to give you a little bit of a stretch
• 4:28:28
  Speaker 1: very gently. You've got the muscles at the front of
• 4:28:38
  Speaker 1: your shoulders the side of the bank. Again, this is
• 4:28:50
  Speaker 1: the part that can really take quite a bit of pressure,
• 4:28:55
  Speaker 1: quite a bit of needed if if you wish to
• 4:29:03
  Speaker 1: really release the tension to really get into those muscles
• 4:29:11
  Speaker 1: and play your fingers in there, you feel really nice.
• 4:29:21
  Speaker 1: Sometimes it's just being stroked gently, being messaged quite strongly.
• 4:29:32
  Speaker 1: You can all be beneficial to the real solution with
• 4:29:41
  Speaker 1: the muscles in your shoulders. Now to move down your
• 4:29:55
  Speaker 1: arms with it, one arm at a time, starting with
• 4:30:05
  Speaker 1: your right arm, but there is I just lift your
• 4:30:16
  Speaker 1: arm up, just hold it to the side of you
• 4:30:22
  Speaker 1: do where it still be attached, and I just message
• 4:30:28
  Speaker 1: the tops of your arms all the way down to
• 4:30:41
  Speaker 1: your forearms into your wrists, gently messaging that parts, the
• 4:31:08
  Speaker 1: softer part, which is the underpart of the arm, which
• 4:31:15
  Speaker 1: leads to the crease in your rowbo the inside. It's
• 4:31:20
  Speaker 1: much more sensitive skin. Sometimes just having that stroked feel
• 4:31:38
  Speaker 1: really nice, pleasurable and relaxing. Now moving down to your
• 4:31:55
  Speaker 1: right hand, just holding your hand with both of my hands,
• 4:32:13
  Speaker 1: just pressing gently on the back of your hand, stretching
• 4:32:20
  Speaker 1: your fingers ever slightly at the same time pressing down
• 4:32:31
  Speaker 1: and massaging each finger, and then starting to massage the
• 4:32:44
  Speaker 1: palms and the hand. Just turning the hand gently, stretching
• 4:32:57
  Speaker 1: it gently, and actually have in your hand held.
• 4:33:06
  Speaker 15: Can it really be.
• 4:33:09
  Speaker 1: An emotional experience? Sometimes, even if it is a stranger,
• 4:33:16
  Speaker 1: someone you don't know very well, like a massage person
• 4:33:21
  Speaker 1: or a therapist. Maybe because it's intimate, you can feel nice,
• 4:33:37
  Speaker 1: you can feel safe. As I put that right arm
• 4:33:48
  Speaker 1: back down where it was and do the same with
• 4:33:57
  Speaker 1: your left arm. Thankfully the same, massaging the muscles and
• 4:34:10
  Speaker 1: you are more way down to your wrist, striking the
• 4:34:19
  Speaker 1: inside of your own just being gentle or as firm
• 4:34:29
  Speaker 1: as you require, and then massaging your left hand, stretching
• 4:34:49
  Speaker 1: the fingers, gently massaging the palm of your left hand.
• 4:35:00
  Speaker 1: You feel so so relaxed. Psychon, let him, I'll just
• 4:35:39
  Speaker 1: rest your left arm back down the starts message your back,
• 4:35:53
  Speaker 1: the biggest part of your body, starting at the top,
• 4:36:05
  Speaker 1: starting again where he would have been, the area at
• 4:36:08
  Speaker 1: the top in between your shoulders and your neck. Going back,
• 4:36:16
  Speaker 1: massage in the area again, but this time moving downwards,
• 4:36:28
  Speaker 1: making it downwards. Stroke to the middle of it, back
• 4:36:36
  Speaker 1: working for me outside inwards, massage in that you're back,
• 4:36:45
  Speaker 1: but the outside of your back the parts.
• 4:36:56
  Speaker 11: Were arms were.
• 4:36:57
  Speaker 1: Maybe rest against almost the path that connects your front
• 4:37:11
  Speaker 1: to your back. Just messaging down firmly but gently, as
• 4:37:29
  Speaker 1: firm as you want, moving down and moving across a
• 4:37:37
  Speaker 1: little bit, move all the way down again, be very gentle,
• 4:37:43
  Speaker 1: you have firm if you cheers. Eventually even get to
• 4:37:53
  Speaker 1: the spine. We can massage the muscles and either side
• 4:37:59
  Speaker 1: of your spine from the top of your neck or
• 4:38:03
  Speaker 1: the way down to your lower back. You can do
• 4:38:14
  Speaker 1: that a few times. Sometimes people would use the knuckle
• 4:38:24
  Speaker 1: or the you know, the two fingers and just go
• 4:38:29
  Speaker 1: your side of the spine almost just push down. You're
• 4:38:34
  Speaker 1: all the way down to the bottom of the spine,
• 4:38:38
  Speaker 1: each time releasing tension and opening up the body, stretching
• 4:38:49
  Speaker 1: your body so that you feel more relaxed, but at
• 4:38:56
  Speaker 1: the same time rejuvenate it. And now I'm going to
• 4:39:12
  Speaker 1: move to one side, to your right side, and from
• 4:39:20
  Speaker 1: the bottom of your rips to your pelvis, I'm going
• 4:39:26
  Speaker 1: to message that area of your back. I'll stretch over
• 4:39:33
  Speaker 1: the other side and I will pull the muscles gently
• 4:39:38
  Speaker 1: and massage will push from one end that side and
• 4:39:43
  Speaker 1: the way to my side to the middle of the
• 4:39:47
  Speaker 1: fact to where your spine is, massaging that side of
• 4:39:52
  Speaker 1: your spine the opposite side to where I'm standing till
• 4:39:59
  Speaker 1: I slightly leading bread. There's a big area which is firm,
• 4:40:08
  Speaker 1: yet there lots there to message. Potentially one of the
• 4:40:17
  Speaker 1: most important places to actually have a message, because you
• 4:40:24
  Speaker 1: really feel it, really feel the release and the pleasure
• 4:40:32
  Speaker 1: of having your lower back massage. It releases so much
• 4:40:39
  Speaker 1: from your body that's not useful starting a healing process,
• 4:40:49
  Speaker 1: which you'll continue long after this recording is over. The
• 4:41:02
  Speaker 1: messaging this part of your body not only feels really
• 4:41:06
  Speaker 1: good for you, it's actually fun to do because it is,
• 4:41:12
  Speaker 1: as I said, like kneading bread, it's a part that
• 4:41:18
  Speaker 1: you can really get hold of and really massage deeply.
• 4:41:25
  Speaker 1: If that's your choice. They're are going to move over
• 4:41:35
  Speaker 1: to the other side of your body and do the
• 4:41:38
  Speaker 1: same with the opposite part of your own bag kneading
• 4:41:50
  Speaker 1: and messaging from your side way to the middle of
• 4:41:58
  Speaker 1: your back where your spine is pressing and needing, firm
• 4:42:12
  Speaker 1: and gentle at the same time. It feels so releasing
• 4:42:23
  Speaker 1: mixture of pleasure, comfort, release, calmness, relaxation or mixed together.
• 4:42:38
  Speaker 1: Plus there's that feeling from your stomach as it's being stretched.
• 4:42:45
  Speaker 1: Even though you're in your stomach now, you can feel
• 4:42:48
  Speaker 1: it being stretched because the whole area is connected to
• 4:42:52
  Speaker 1: your stomach. Now we're going to move or move further
• 4:43:04
  Speaker 1: up to the top of your body and we do
• 4:43:09
  Speaker 1: the same this time, starting with your upper back. Put
• 4:43:17
  Speaker 1: my hands forward over and massive massage in that area
• 4:43:26
  Speaker 1: up to your spine, from the side of your body
• 4:43:30
  Speaker 1: up to your spine to someone over the message area,
• 4:43:35
  Speaker 1: the muscle tissue, whatever fatty tissue even will be possibly
• 4:43:42
  Speaker 1: from your chest. It's all connected. The chest and the
• 4:43:47
  Speaker 1: back connect together. I'm going to be massaging and just
• 4:43:54
  Speaker 1: pulling some of their skin from your side up a
• 4:44:01
  Speaker 1: message in the area of your upper back a way
• 4:44:09
  Speaker 1: into your spine, and then I'll move down a bit
• 4:44:16
  Speaker 1: and I'll continue with the middle of your back, doing
• 4:44:19
  Speaker 1: exactly the same thing. There's gentle as deep as you choose.
• 4:44:37
  Speaker 1: Now I'll move from the other side again and do
• 4:44:41
  Speaker 1: the exact same thing with the top of your back
• 4:44:46
  Speaker 1: on the other side, from pretty much underneath your arm
• 4:44:55
  Speaker 1: area really to your spine, and then continue in that
• 4:45:10
  Speaker 1: all the way down, including your lower your the middle
• 4:45:15
  Speaker 1: of your back. Now I'm gonna go to your thighs,
• 4:45:33
  Speaker 1: the backs of your thighs, and the sides of your thighs,
• 4:45:43
  Speaker 1: starting with your right leg and assidge the back and
• 4:45:52
  Speaker 1: the sides of your thighs gently and firmly. There's a
• 4:46:01
  Speaker 1: lot of muscles there. It's anario that can be very
• 4:46:05
  Speaker 1: tense at times and maybe needs a little bit more
• 4:46:09
  Speaker 1: pressure than the rest of the body that's up to you.
• 4:46:17
  Speaker 1: You can gently stroke the back of your legs where
• 4:46:24
  Speaker 1: you know obviositely your knee joint. Underneath your knee joint,
• 4:46:30
  Speaker 1: very sensitive, gentle area, and working down to your calf muscles.
• 4:46:47
  Speaker 1: Massage in your calf muscles thoroughly and deeply, if you choose,
• 4:46:57
  Speaker 1: using both hands fingers, digging deep to your ankles, at
• 4:47:16
  Speaker 1: the back of your back of your ankles, just generally
• 4:47:23
  Speaker 1: massage in that area. Maybe left in the leg and
• 4:47:34
  Speaker 1: stretching a little bit. Moving to the right foot massage
• 4:48:00
  Speaker 1: the bottom of your feet and the side of your
• 4:48:07
  Speaker 1: feet can't leaper firm enough so they don't tickle. Just
• 4:48:24
  Speaker 1: allow the pleasure that you get from heavy your feet
• 4:48:30
  Speaker 1: message to just overtake you as I continue to message
• 4:48:40
  Speaker 1: your feet, the bottoms of your feet, the sides, your arches,
• 4:48:50
  Speaker 1: your heel. You can put a lot of pressure into
• 4:48:55
  Speaker 1: your heel and it feels amazing, and the arches need
• 4:49:01
  Speaker 1: to be a bit more gentle. Stretching your toes and
• 4:49:12
  Speaker 1: massage in the bottoms of your toes with my fingers,
• 4:49:19
  Speaker 1: each one individually. Moving over to the left leg to
• 4:49:33
  Speaker 1: do exactly the same thing. Starting at the top of
• 4:49:41
  Speaker 1: the thighs, work in the back of the thighs and
• 4:49:46
  Speaker 1: the sides, massaging deeply and gently the whole area, working
• 4:49:58
  Speaker 1: all the way down. This is an area that maybe
• 4:50:11
  Speaker 1: you could like to spend more time relaxing and messages.
• 4:50:19
  Speaker 1: Perhaps if you wanted, I could make a future recording.
• 4:50:25
  Speaker 1: Want spend more time on one particular area. As she
• 4:50:34
  Speaker 1: moved down, two calf muscles, massagy of calf muscles and gently.
• 4:50:57
  Speaker 11: Moved down.
• 4:51:01
  Speaker 1: You ain't good at your feet, Massage backs of your feet,
• 4:51:10
  Speaker 1: buds of your feet, Stretching your toes and massage in
• 4:51:19
  Speaker 1: each to individually that feeling of pleasure and release the
• 4:51:28
  Speaker 1: experience when you're having your feet and massaged feels creating good.
• 4:51:47
  Speaker 1: Now she turned out of her and your mind playing
• 4:51:54
  Speaker 1: on your back. I'm just gonna start again your nick
• 4:52:08
  Speaker 1: area in your shoulders, just to get back in touch
• 4:52:22
  Speaker 1: with that area. I should move up. I can clean
• 4:52:40
  Speaker 1: my hands a little afresh because now I'm gonna message.
• 4:52:45
  Speaker 1: Your face simply starts off with your forehead. Your eyes
• 4:53:01
  Speaker 1: are closed. Just stretch your eyes a little bit, pushing
• 4:53:09
  Speaker 1: up with your eyebrows, just messding around your scalp, me
• 4:53:26
  Speaker 1: sarting down your cheeks, around your ears into your chaw.
• 4:53:36
  Speaker 1: Gently the sides of your neck.
• 4:53:47
  Speaker 15: Chin.
• 4:53:59
  Speaker 1: They just move down t your leck down to your chest,
• 4:54:10
  Speaker 1: starting message in the very top of your chest. The
• 4:54:18
  Speaker 1: collarbone is in a side of the collarbone, and then
• 4:54:32
  Speaker 1: just message in the hole of the chest. Move the
• 4:54:45
  Speaker 1: chest around because it's quite a large area. You can
• 4:54:59
  Speaker 1: move from what's side to the next, moving my heads
• 4:55:09
  Speaker 1: underneath pretty much arms up, stretching up, stretching some of
• 4:55:20
  Speaker 1: the muscles of your back in the process, moving up
• 4:55:30
  Speaker 1: your chest and then moving down again. Then aloud my
• 4:55:50
  Speaker 1: hands they're just message gently and slide down towards your stomach.
• 4:55:59
  Speaker 1: Start in the middle of your chest, and then gradually
• 4:56:06
  Speaker 1: my head's moving apart and a massage in sliding at
• 4:56:13
  Speaker 1: the same time, moving down to just below your red cage,
• 4:56:31
  Speaker 1: moving down, then massaging up again, giving your chest all
• 4:56:42
  Speaker 1: the attention.
• 4:56:44
  Speaker 15: And it needs.
• 4:56:47
  Speaker 1: To feel completely relaxed, remembering that or circularly focusing on
• 4:57:01
  Speaker 1: your sides as well, an area that really doesn't get
• 4:57:07
  Speaker 1: much attention, that feels really good when it's massaged. Just
• 4:57:19
  Speaker 1: stroking my hands down the sides of your body, just
• 4:57:26
  Speaker 1: below your arms, all the way down to your hips.
• 4:57:39
  Speaker 1: Now move into your stomach area. Can stand on one
• 4:57:46
  Speaker 1: side of you like I did when I dig your
• 4:57:48
  Speaker 1: lower back, when you do a similar process, just stretching
• 4:57:56
  Speaker 1: the muscles from the side, gently massage from one side
• 4:58:10
  Speaker 1: to the next, move in the whole area from blow
• 4:58:19
  Speaker 1: your ribs all the way down to blow your belly butter,
• 4:58:30
  Speaker 1: and then move around to the outside of you and
• 4:58:33
  Speaker 1: repeat that process of relaxing deeply, calmly. You feel the loose,
• 4:58:54
  Speaker 1: You feel free. There's something about having your starch message
• 4:59:01
  Speaker 1: there's different from any other part because we do have
• 4:59:08
  Speaker 1: a tendency in folding a different kind of stress in
• 4:59:12
  Speaker 1: our stomach that we may not be aware of. There's
• 4:59:22
  Speaker 1: an old message your stomach. In front of your stomach.
• 4:59:29
  Speaker 1: They can circles around your belly bottom thing going the
• 4:59:40
  Speaker 1: other way around the gentleness and of freedom that comes
• 4:59:53
  Speaker 1: from feeling how you're feeling as a now, move down
• 5:00:04
  Speaker 1: the tops of your thighs muscles, massaging them, and I
• 5:00:11
  Speaker 1: can do this to your legs at the same time,
• 5:00:17
  Speaker 1: pressing down, massaging deeply those muscles in your thighs, the
• 5:00:26
  Speaker 1: front of your thighs, and moving down to your knees,
• 5:00:36
  Speaker 1: gently massaging your knees, sliding down your shins, pressure on
• 5:00:49
  Speaker 1: the side of your shin gently, softly but firmly, moving
• 5:01:01
  Speaker 1: down to your ankles, stroking the tops of your feet,
• 5:01:16
  Speaker 1: and then with each foot in each hand, just gently
• 5:01:22
  Speaker 1: messaging the whole of the foot, the top, the bottom,
• 5:01:31
  Speaker 1: your heel, your ankle, your toes, massage in every part
• 5:01:39
  Speaker 1: of your feet. It feels so good to still let
• 5:01:48
  Speaker 1: go and enjoy the process, enjoy fear so deeply relaxed,
• 5:02:13
  Speaker 1: so much comfort and so many feelings. You can't just
• 5:02:19
  Speaker 1: from touching your skin, and you can just lie there
• 5:02:37
  Speaker 1: as long as you choose enjoying the fearing of deep
• 5:02:47
  Speaker 1: comfort being massaged. I me enjoy fear depay. And all
• 5:03:23
  Speaker 1: we're gonna do is blow out some candles. In your mind,
• 5:03:43
  Speaker 1: there're gonna be a hundred candles, and you're going to
• 5:03:54
  Speaker 1: blow each one out individually, one by one, starting at
• 5:04:04
  Speaker 1: a hundred. As I counted down my way down to one.
• 5:04:18
  Speaker 1: At least time I say the number, you can imagine
• 5:04:27
  Speaker 1: that candle in front of you, and I'd like you
• 5:04:33
  Speaker 1: to actually eat physically gently blow a candle out, just
• 5:04:53
  Speaker 1: it's not big blow its just a gentle, and that
• 5:05:02
  Speaker 1: candle will extinguish. And then I'll say the next number.
• 5:05:13
  Speaker 1: As we move down, then you just put that one
• 5:05:22
  Speaker 1: out as well. And as we move down the numbers,
• 5:05:36
  Speaker 1: you'll find yourself feeding more, more relaxed. If you need
• 5:05:47
  Speaker 1: to sleep, you also find yourself becoming incredibly tired and sleeping.
• 5:06:00
  Speaker 1: In fact, you may struggle to blow out all one
• 5:06:08
  Speaker 1: hundred of these candles unless you feel more and more
• 5:06:25
  Speaker 1: deeply relaxed, more and more deeply tied. Then the fur
• 5:06:53
  Speaker 1: you go down, the more my starts to drift. You
• 5:07:10
  Speaker 1: may find that you stop listening to me after a while.
• 5:07:25
  Speaker 1: And even though that may be background sounds where you are,
• 5:07:34
  Speaker 1: you'll be aware of those sounds at the moment, be
• 5:07:46
  Speaker 1: may start to just or even notice them at all,
• 5:08:04
  Speaker 1: because they are unimportant where I am. Look at the
• 5:08:18
  Speaker 1: sounds of the birds, it's all horrist The beigein likes
• 5:08:25
  Speaker 1: to say I love you sometimes. And there's the old
• 5:08:30
  Speaker 1: playue that goes by maybe traffic and trains in the distance,
• 5:08:47
  Speaker 1: but none that it is important whatsoever. Candles blowouts less
• 5:09:03
  Speaker 1: important anything is, or candles blowouts the further seemed to
• 5:09:23
  Speaker 1: move away sounds, general date days, stuff seems to just
• 5:09:47
  Speaker 1: away on its own, feel calm with every candle you
• 5:10:06
  Speaker 1: go out. Died in the next number. Did you hear
• 5:10:26
  Speaker 1: me say? Then you buy that candle out and see
• 5:10:45
  Speaker 1: so easy, so simple. You can start by introducing the
• 5:11:09
  Speaker 1: first candle.
• 5:11:15
  Speaker 30: She's a hundred first candles one hundred.
• 5:11:32
  Speaker 1: When you blow that candle out, you'll find immediately light.
• 5:11:49
  Speaker 13: Change in how you feel, as well as a.
• 5:12:01
  Speaker 1: Real sense of positivity, crying, VINGI relaxa shed, sleepiness, spending
• 5:12:32
  Speaker 1: starting were one hundred my cant now nineteen nine, canned
• 5:13:24
  Speaker 1: ninety eight, Can ninety seven, I night five, night four,
• 5:15:56
  Speaker 1: night three nine, nine eight eight.
• 5:18:44
  Speaker 13: Eight eight.
• 5:20:43
  Speaker 1: Nine five eight s.
• 5:25:00
  Speaker 23: Seventy nine, Can.
• 5:25:21
  Speaker 1: Seventy eight, seventy seven, CAN seventy six, seventy five, cantle
• 5:26:36
  Speaker 1: seventy four, cand seventy three, se se set one seventeen
• 5:28:38
  Speaker 1: sixty nine sixteen eight, candle sixty seven, candle sixty five,
• 5:29:36
  Speaker 1: county sixty four, candle sixty four, candles sixty thirty, candle
• 5:30:42
  Speaker 1: sixty sixty, sixty, fifty nine and fifty eight Can fifty seven,
• 5:33:17
  Speaker 1: fifty six, Canto.
• 5:33:51
  Speaker 31: Fifty five, candle fifty four, fifty.
• 5:34:44
  Speaker 1: Three fifty fifty cant Can fifty two fifty four nine
• 5:38:18
  Speaker 1: foot eighties foods five.
• 5:41:22
  Speaker 11: Yes four.
• 5:42:50
  Speaker 1: Thirty eight cattle thirty seven, cattle thirty five, thirty three,
• 5:46:56
  Speaker 1: thirty one.
• 5:47:18
  Speaker 11: Shu.
• 5:49:08
  Speaker 1: No what she ate? Wait seven thirty six waity five
• 5:54:24
  Speaker 1: ch wait.
• 5:56:21
  Speaker 15: Si Si stayhhhhhhhhhh n.
• 6:04:53
  Speaker 1: Eight sh.
• 6:10:00
  Speaker 11: And or.
• 6:10:14
  Speaker 1: Let go of all of those thoughts, worries, concerns about
• 6:10:21
  Speaker 1: the past, thoughts about the future, and even things you've
• 6:10:28
  Speaker 1: been thinking about today. Just let it all go because
• 6:10:36
  Speaker 1: none of it is useful in this moment. This is
• 6:10:44
  Speaker 1: your opportunity to just focus on feeling relaxed, allowing yourself
• 6:11:04
  Speaker 1: to get in touch with that natural since a peace
• 6:11:14
  Speaker 1: that we all have within us. It's available for everyone.
• 6:11:21
  Speaker 1: It just sometimes takes a little bit of effort to
• 6:11:26
  Speaker 1: set up the right time and place in order for
• 6:11:32
  Speaker 1: you to just let go. Because when you do decide
• 6:11:42
  Speaker 1: to let go and relax, that's what your body starts
• 6:11:47
  Speaker 1: to do because you've chosen, You've chosen to just allow
• 6:11:57
  Speaker 1: your body to unwind and your mind starts to slow down.
• 6:12:07
  Speaker 1: And it's a nice feeling. It's a nice feeling at
• 6:12:11
  Speaker 1: the beginning, just to know that you have chosen to
• 6:12:17
  Speaker 1: decide to relax deeply, and because you've made that decision,
• 6:12:28
  Speaker 1: your body or just follow suit because sometimes all the
• 6:12:35
  Speaker 1: muscles in your body need is just permission from you
• 6:12:41
  Speaker 1: to relax, because so often we're busy, we're going from
• 6:12:50
  Speaker 1: here to there, we're walking around, and we're doing stuff,
• 6:12:56
  Speaker 1: and the body doesn't have any time space to really
• 6:13:04
  Speaker 1: relax deeply. So it kind of waits for you to
• 6:13:10
  Speaker 1: lead the way, waits for your permission.
• 6:13:19
  Speaker 11: And when you do.
• 6:13:21
  Speaker 1: Give your permission, when you give the say so, when
• 6:13:26
  Speaker 1: you say okay, it's time for your body to let
• 6:13:34
  Speaker 1: go completely and relax totally, your body just follows. So
• 6:13:46
  Speaker 1: like a breath of relief. Are relax have feeling at
• 6:13:57
  Speaker 1: the end of the day over very is a cool
• 6:14:00
  Speaker 1: day that you may experience in the past. But you
• 6:14:04
  Speaker 1: get home and you just sit down in a chair,
• 6:14:08
  Speaker 1: maybe you kick your shoes off, and our off feels
• 6:14:12
  Speaker 1: so nice. I know that you don't have to get
• 6:14:17
  Speaker 1: up again for a little while at least if you choose,
• 6:14:22
  Speaker 1: you can just sit there for me be an hour
• 6:14:24
  Speaker 1: to feels listen, and just by sitting down like that,
• 6:14:39
  Speaker 1: your body knows that it's time to relax. Your body
• 6:14:45
  Speaker 1: has been given permission from you because it's a mindset.
• 6:14:52
  Speaker 1: In your mind, you're prepared to let go of everything
• 6:15:03
  Speaker 1: and just completely allow the stress of your body to evaporate.
• 6:15:16
  Speaker 1: Any tensions can just gradually.
• 6:15:22
  Speaker 11: Vanish.
• 6:15:29
  Speaker 1: It's almost like magic, really, because that sense of relaxation
• 6:15:41
  Speaker 1: in your body, it's a very natural state. It's not
• 6:15:47
  Speaker 1: something unusual. It may feel unusual when you first start
• 6:15:52
  Speaker 1: to relax, you if you haven't really spent a lot
• 6:15:57
  Speaker 1: of time focusing and giving yourself this space to let
• 6:16:01
  Speaker 1: go completely. In legs, they seem most stalien, but it isn't.
• 6:16:10
  Speaker 1: It's actually the most natural thing in the world to
• 6:16:16
  Speaker 1: lego completely, to relax totally, the most natural thing in
• 6:16:26
  Speaker 1: the world to allow yourself to feel really calm in
• 6:16:39
  Speaker 1: your mind. And it is almost like a literal unwinding.
• 6:16:50
  Speaker 1: Slightly press a button and all at tension just releases.
• 6:16:59
  Speaker 1: It's like a wheel like a cob by the inside
• 6:17:03
  Speaker 1: of a clock. Just don't winding, and so I should.
• 6:17:06
  Speaker 1: I could see that the little wind up, not that
• 6:17:11
  Speaker 1: it's used, just going the opposite way. The energy is
• 6:17:16
  Speaker 1: to wind it up, and the energy that frometic stress
• 6:17:24
  Speaker 1: for energy gradually winding down, losing its power, losing its strength.
• 6:17:37
  Speaker 1: There's a sense of relaxation become stronger and deeper, and
• 6:17:46
  Speaker 1: you may find the relaxed you feel your mind starts
• 6:17:56
  Speaker 1: to wander. Maybe you seem to stop listening to me
• 6:18:05
  Speaker 1: for a while, your mind goes somewhere else, and you
• 6:18:12
  Speaker 1: realize you're listening to me again, and that was just
• 6:18:18
  Speaker 1: your mind to drifted to sleep, which is quite natural,
• 6:18:28
  Speaker 1: because sometimes when we're stressed tense, we may actually be
• 6:18:37
  Speaker 1: aware of what we need and we physically emotionally need
• 6:18:45
  Speaker 1: in this moment. But when you allow your body and
• 6:18:52
  Speaker 1: mind to relax completely, you let go all thoughts, concerns, worries, ideas,
• 6:19:05
  Speaker 1: all thet go, allow them to drop into the floor.
• 6:19:15
  Speaker 1: You start to get in touch with the feelings of
• 6:19:23
  Speaker 1: such relaxation. Feelings so nice to be in touch with
• 6:19:35
  Speaker 1: the calmness of the different body parts. As day become
• 6:19:44
  Speaker 1: looser and looser, even your breathing seems easier and more natural,
• 6:19:59
  Speaker 1: evidentless as I call it into the story of mouthful
• 6:20:07
  Speaker 1: nose into your nance, breathing in comforts and relaxation, and
• 6:20:19
  Speaker 1: then just breathing out any excess remain intentional stress from
• 6:20:27
  Speaker 1: every part of your body and mind. As you start
• 6:20:36
  Speaker 1: to focus on your mind, maybe you notice that things
• 6:20:45
  Speaker 1: come to a standstill, maybe just much much lower than before,
• 6:20:56
  Speaker 1: because your mind is not really needed when listening to
• 6:21:03
  Speaker 1: my voice, which allows your mind to relax just as
• 6:21:13
  Speaker 1: deep as your body. That sychronicity between the relaxation of
• 6:21:24
  Speaker 1: your body relaxation of your mind. Let you know, feeling
• 6:21:38
  Speaker 1: completely calm, leaves relaxed is a great experience. He has
• 6:22:02
  Speaker 1: so many positive benefits for your body, mind, and your life.
• 6:22:13
  Speaker 1: To be able to let go everything and to relax
• 6:22:20
  Speaker 1: completely you know, all parts, everybody and mind. Even your
• 6:22:32
  Speaker 1: bodies arised, with your muscle arise, even the skin that
• 6:22:49
  Speaker 1: covers your body is relaxed.
• 6:23:00
  Speaker 13: Every that you have.
• 6:23:06
  Speaker 1: Also deepay relaxed, and your brain really starts the feel
• 6:23:25
  Speaker 1: the benefits.
• 6:23:27
  Speaker 15: With this.
• 6:23:29
  Speaker 1: Heaving relaxation. Let's you focus the side of your scalp
• 6:23:43
  Speaker 1: where your brain is. You can start to realize and
• 6:23:49
  Speaker 1: mactice the benefits whether your brain relaxing, depayatial brain contiguous torks.
• 6:24:09
  Speaker 1: Since those messages to the rest of the body did
• 6:24:21
  Speaker 1: to re works, depay.
• 6:24:33
  Speaker 13: Relax more.
• 6:24:39
  Speaker 1: Complainely, let it go. Any remaining thoughts ocnsens just drop
• 6:24:57
  Speaker 1: into the floor because they are not necessary in this moment,
• 6:25:09
  Speaker 1: this moment of deep reaxation and calmness. Feeling your brain
• 6:25:24
  Speaker 1: with deep concentrated heathing, calming, relaxing, every part of your
• 6:25:47
  Speaker 1: brain feeling so loose and comfortable, so relaxed and beaceful.
• 6:26:11
  Speaker 1: Your brain feels.
• 6:26:15
  Speaker 26: Sun light.
• 6:26:18
  Speaker 1: That's so healthy, that sense of deep deep comfort breeding
• 6:26:30
  Speaker 1: does allow you to enjoy those ever increase in sensations
• 6:26:43
  Speaker 1: of comfort that is spreading throughout your body, relaxing each
• 6:27:00
  Speaker 1: every must body deeper, deeper, much deeper than before, much
• 6:27:28
  Speaker 1: countiv spreaded through new body. Mind so peaceful, calm, so peaceful,
• 6:27:58
  Speaker 1: and your body let you go everything and everything so peaceful,
• 6:28:21
  Speaker 1: call so relaxed. Every second the passes you film.
• 6:28:42
  Speaker 27: D d pas, d PA and gles.
• 6:29:03
  Speaker 1: Came circl.
• 6:29:11
  Speaker 18: Be for.
• 6:29:16
  Speaker 1: So very piece head built your ties, such piece and
• 6:29:31
  Speaker 1: comfort grin all the time. Such peace and comfort spread
• 6:29:49
  Speaker 1: through your body, your mind.
• 6:29:54
  Speaker 26: Deeper, deeper, s comforts, spreading and sinking deeper.
• 6:30:10
  Speaker 1: To every remus of your body. Sill amazing, so relaxed.
• 6:30:29
  Speaker 18: Space, so.
• 6:30:35
  Speaker 13: Sir, RELs.
• 6:30:41
  Speaker 1: Pace, letsing go everything. The body scan see on firstly
• 6:31:02
  Speaker 1: how you feel in your body, not trying to change
• 6:31:07
  Speaker 1: how you feel, not trying to relax, not trying to
• 6:31:13
  Speaker 1: move away from any discomfort or stress or tension. Just accepting,
• 6:31:22
  Speaker 1: observing and accepting how you feel in the different parts
• 6:31:27
  Speaker 1: of your body. Just allowing yourself to be exactly as
• 6:31:34
  Speaker 1: you are, to notice, to get in touch with how
• 6:31:45
  Speaker 1: you actually feel in this moment. Start off by focusing
• 6:31:57
  Speaker 1: on your hands. Just be aware of your hands. Like
• 6:32:10
  Speaker 1: you to move your hands around. Just maybe move your
• 6:32:15
  Speaker 1: fingers a little bit. I've been in closer your hands
• 6:32:22
  Speaker 1: very gently, just so thing you can get in touch
• 6:32:29
  Speaker 1: with how your hands and your fingers feel, very very
• 6:32:42
  Speaker 1: slow movements. Focusing now on your feet, if you can
• 6:33:00
  Speaker 1: just do kind of an equivalent with your feet you've
• 6:33:05
  Speaker 1: just done with your hands. Maybe turn in your ankles,
• 6:33:14
  Speaker 1: moving your feet around, moving your toes gently, only very
• 6:33:25
  Speaker 1: gently and very slowly, noticing the hell your feet fill
• 6:33:37
  Speaker 1: in this moment. Focusing now on your eyes, I'd like
• 6:33:51
  Speaker 1: you to just focus on your eyelids. Maybe you can
• 6:33:58
  Speaker 1: open and close your eyes a couple of times. Do
• 6:34:02
  Speaker 1: you really get in touch with how you feel when
• 6:34:06
  Speaker 1: you do close your eyes The muscle changes in your
• 6:34:14
  Speaker 1: eyes when you do close them, maybe raising your eyebrows,
• 6:34:22
  Speaker 1: it stretches the tops of your eyes, perhaps squinting your eyes,
• 6:34:34
  Speaker 1: scrunching up your eyes just so you can really get
• 6:34:39
  Speaker 1: in touch all aspects of how your eyes feel right now.
• 6:35:02
  Speaker 1: Now focusing on your thighs, then it just starts you
• 6:35:09
  Speaker 1: to gently tense your thighs, just very very gently, just enough.
• 6:35:21
  Speaker 1: See you can become more atuned to the physical sensation
• 6:35:35
  Speaker 1: of your upper legs, the front of your thighs, and
• 6:35:40
  Speaker 1: the backs of your thigh noticing and observing how your
• 6:35:53
  Speaker 1: thighs feel right now, moving your focus to the back
• 6:36:09
  Speaker 1: of your neck, just noticing the back of your neck
• 6:36:17
  Speaker 1: the muscles, of course, they lead to the side of
• 6:36:22
  Speaker 1: your neck. They also lead to the top of your back,
• 6:36:29
  Speaker 1: which leads to your shoulders. So as you focus on
• 6:36:35
  Speaker 1: the back of your neck, maybe you can move your
• 6:36:40
  Speaker 1: head gently upwards as if you're looking up. Maybe moving
• 6:36:49
  Speaker 1: your head down as if you're looking down. Perhaps moving
• 6:36:57
  Speaker 1: your head side to side, right, left, only very slowly,
• 6:37:10
  Speaker 1: very gently. I'm not trying to force anything. It has
• 6:37:18
  Speaker 1: to be very very gentle, just so you can.
• 6:37:29
  Speaker 18: Be more.
• 6:37:32
  Speaker 1: In touch with the feelings, with the sensations of physical
• 6:37:43
  Speaker 1: sensations of how the back of your neck feels. Right now,
• 6:38:00
  Speaker 1: as we now focus on the tops of your arms,
• 6:38:10
  Speaker 1: the parts where your biceps and dry steps between your
• 6:38:15
  Speaker 1: elbow and your shoulders. To focus on those parts, the tops.
• 6:38:24
  Speaker 15: Of your arms.
• 6:38:27
  Speaker 1: You may like to just tense them, but very very
• 6:38:35
  Speaker 1: chicking and slowly. See you're straining or put in any
• 6:38:46
  Speaker 1: pressure whatsoever on your arms. It's just soothly you can
• 6:38:58
  Speaker 1: gain more of a sense of how your upper arms.
• 6:39:07
  Speaker 13: Are feeling.
• 6:39:10
  Speaker 1: In this moment. Just noticing as you gently, very gently
• 6:39:24
  Speaker 1: and slowly tightening the muscles. And then MACKO, notice how
• 6:39:38
  Speaker 1: the tops of your arms feel right now as ow
• 6:39:54
  Speaker 1: focus on your stomach, the area the lower captain, an
• 6:40:04
  Speaker 1: area below your belly button.
• 6:40:08
  Speaker 13: Moving all the way down.
• 6:40:13
  Speaker 1: To your hips, just a part of your crime. Maybe
• 6:40:23
  Speaker 1: you're able to tense these muscles in that area very
• 6:40:33
  Speaker 1: very gently and slowly. If that's a difficult thing to
• 6:40:48
  Speaker 1: maybe you can just move your body, pushing your stomach up.
• 6:40:58
  Speaker 1: Maybe move a lot to a side US no hips,
• 6:41:04
  Speaker 1: just sa get in cheap hell your lower outto an
• 6:41:15
  Speaker 1: area is feeling.
• 6:41:24
  Speaker 13: In this moment.
• 6:41:31
  Speaker 1: I just want to send the physical sensations with your
• 6:41:42
  Speaker 1: lower abdomen as your attention to your mouth to see
• 6:42:07
  Speaker 1: your lips, then inside your mouth, your teeth, your gums,
• 6:42:18
  Speaker 1: your tongue. Just not decend have your tongue and your
• 6:42:32
  Speaker 1: mouth feels.
• 6:42:36
  Speaker 18: It.
• 6:42:37
  Speaker 1: May help by moving your tongue around your mouth it
• 6:42:46
  Speaker 1: to your left, maybe pressing it gently against the side
• 6:42:54
  Speaker 1: of your mouth, and then to the right. Chick need
• 6:43:00
  Speaker 1: to decide your mouth, perhaps pressing up against them on
• 6:43:08
  Speaker 1: top of your mouth and then down chackly against the
• 6:43:15
  Speaker 1: bottom of your mouth, always very slowly, in a very
• 6:43:29
  Speaker 1: very gentle.
• 6:43:35
  Speaker 18: So that you can.
• 6:43:39
  Speaker 1: Be aware how you feel in your mouth area. Now
• 6:44:08
  Speaker 1: that's to focus on your wrists. Don't ask you to
• 6:44:25
  Speaker 1: maybe just writing your wrists. Put your hands in a
• 6:44:35
  Speaker 1: circular motion very shackly and slowly.
• 6:44:45
  Speaker 18: Just.
• 6:44:47
  Speaker 1: Sightly again, feel the sensations that he.
• 6:45:04
  Speaker 13: Are currently.
• 6:45:07
  Speaker 1: Experiences in your rists. Perhabsolutely anyans uen down the game
• 6:45:27
  Speaker 1: very very champlain.
• 6:45:35
  Speaker 18: And slightly.
• 6:45:46
  Speaker 1: Rychean song. Start to observe lower back. The bad part
• 6:46:24
  Speaker 1: is just above your hips where your coxis are the
• 6:46:42
  Speaker 1: whole area which also really does include the signs your
• 6:46:49
  Speaker 1: body because those muscles are very much connected. Those muscles
• 6:47:02
  Speaker 1: also move into your hyperia, connecting too your buttocks, sides
• 6:47:12
  Speaker 1: of your apps. And if you're physically able to do so,
• 6:47:29
  Speaker 1: maybe you can very gently just move your body ever
• 6:47:39
  Speaker 1: is slightly, very slowly from side to side, just enough, Yeah,
• 6:47:58
  Speaker 1: to e gauge how you feel.
• 6:48:08
  Speaker 11: Your low back.
• 6:48:16
  Speaker 1: Perhaps sickly, your hips gently up and down, gently and
• 6:48:32
  Speaker 1: slowly in order.
• 6:48:42
  Speaker 13: The touch.
• 6:48:46
  Speaker 1: With the physical sensations of your low back. As we know,
• 6:49:15
  Speaker 1: your attention to your joe an area of your chin
• 6:49:27
  Speaker 1: or help to the area ears on oh lor joe.
• 6:49:46
  Speaker 15: If you just.
• 6:49:49
  Speaker 1: It's like great to do Sime, gently open your mouth.
• 6:49:59
  Speaker 1: Why it's nice stretching just very gently and slowly, my
• 6:50:10
  Speaker 1: being your own inclosing mound, very gently and slowly, study can.
• 6:50:37
  Speaker 18: Be touched.
• 6:50:45
  Speaker 1: Without your joy feels now like to sit down chest area.
• 6:51:32
  Speaker 1: I need to do anything to my chest because its
• 6:51:41
  Speaker 1: every time brain livea suvery gently and superbly automatically with
• 6:52:01
  Speaker 1: each crap you take your focus on chests, what you
• 6:52:28
  Speaker 1: pray in your focus.
• 6:53:01
  Speaker 32: To your forms, John, elbows, Maybe you're able to.
• 6:53:17
  Speaker 1: Very chickly and slowly dance the muscles in your forms,
• 6:53:31
  Speaker 1: and when you do that, you can film your elbows
• 6:53:38
  Speaker 1: as well, very gently and slowly. Jack came softly save
• 6:54:20
  Speaker 1: fours the talpones. Focus the rest of the bank, upper
• 6:54:59
  Speaker 1: back and the middle the middle of your band. Again,
• 6:55:21
  Speaker 1: this spart of your body. Also, every time crave, they
• 6:55:38
  Speaker 1: don't notice that usually I should up serve your other
• 6:55:51
  Speaker 1: bank in the middle of your bank can really feel
• 6:56:04
  Speaker 1: chats forcus into everything, but eks cry that muscles those buyers.
• 6:57:14
  Speaker 13: In the mid section.
• 6:57:43
  Speaker 1: Just like to say, how do I hate feel right now?
• 6:58:02
  Speaker 1: Chick gently my hands maybe side to side and gently
• 6:58:22
  Speaker 1: hill gently softly. It's everything starts to slow down, including
• 6:59:26
  Speaker 1: the thoughts in your mind and your mind itself just
• 6:59:35
  Speaker 1: starts to gradually. It doesn't have to be instant, but
• 6:59:41
  Speaker 1: just gradually starting too. It's almost like time is storing chin.
• 6:59:55
  Speaker 1: It's a slower pace to maybe what you're used to
• 7:00:04
  Speaker 1: in your day to day life. It's a slower movement
• 7:00:15
  Speaker 1: of energy, very small movements which make up the larger movements,
• 7:00:39
  Speaker 1: which is always the case.
• 7:00:43
  Speaker 15: Now.
• 7:00:44
  Speaker 1: When you move your hand, it might seem like it's
• 7:00:48
  Speaker 1: one movement, but it's lots of minute different muscles moving
• 7:00:56
  Speaker 1: in accordance with each other. And what happens in this
• 7:01:07
  Speaker 1: space that we're sharing is we move from that big
• 7:01:26
  Speaker 1: movement into those smaller movements, starting to focus on how
• 7:01:43
  Speaker 1: your body feels, not just as a whole, not just
• 7:01:51
  Speaker 1: oh I'm feeling this way, I'm feeling stressed or tense,
• 7:01:55
  Speaker 1: or I'm feeling relaxed and calm, feeling this way and
• 7:02:01
  Speaker 1: feeling that way. Starting to notice that your body begins
• 7:02:13
  Speaker 1: to present to you small feelings around your body, small
• 7:02:29
  Speaker 1: physical sensations in your legs, whether pleasurable or not. Maybe
• 7:02:48
  Speaker 1: resisting the temptation to label them or to judge them,
• 7:02:56
  Speaker 1: those feelings, us thinking them, thinking about them is just
• 7:03:03
  Speaker 1: being neutral, just feelings, not being particularly concerned, just noticing
• 7:03:22
  Speaker 1: what your body is telling you. Feelings in your arms
• 7:03:39
  Speaker 1: instead of feeling the whole of the arm, Maybe notice
• 7:03:44
  Speaker 1: those individual feelings, all those different muscles and the skin
• 7:04:00
  Speaker 1: that has of your arms, that all the internal parts
• 7:04:06
  Speaker 1: of your arms, the veins, the bones, just being aware
• 7:04:22
  Speaker 1: of maybe your elbow on your right arm has a
• 7:04:31
  Speaker 1: certain feeling. Maybe you're left wrist also has its own
• 7:04:43
  Speaker 1: individual physical sensation. What about your forearm and your right arm,
• 7:05:05
  Speaker 1: you're right forearm. There may not be any particular feeling
• 7:05:19
  Speaker 1: that you could even give a name to, may not
• 7:05:27
  Speaker 1: feel like anything other than just a feeling. You know
• 7:05:32
  Speaker 1: it's there. The feelings in your shoulders, perhaps your shoulders
• 7:05:45
  Speaker 1: when you think about them, kind of almost like they're
• 7:05:48
  Speaker 1: the same, you know, the same feeling almost like you
• 7:05:55
  Speaker 1: both of your shoulders are just one thing worse they're not.
• 7:06:09
  Speaker 1: And when you focus on your left shoulder and then
• 7:06:14
  Speaker 1: on your right shoulder, maybe find that you move the
• 7:06:21
  Speaker 1: muscles a little bit, maybe tense the muscles gently, noticing
• 7:06:33
  Speaker 1: the difference in each shoulder, your lower back, the left
• 7:07:04
  Speaker 1: side of your lower back and the right side of
• 7:07:08
  Speaker 1: your lower back of course connection to your buttocks and
• 7:07:21
  Speaker 1: to your hips, and also moving up into the middle
• 7:07:33
  Speaker 1: of your back. And sometimes like right now, actually I
• 7:07:46
  Speaker 1: want to focus on their part. When I focused on
• 7:07:50
  Speaker 1: my buttocks and then I focused on the middle of
• 7:07:56
  Speaker 1: my back, it almost felt like the muscles in my
• 7:07:59
  Speaker 1: lower back were being stretched very gently, just stretched a
• 7:08:09
  Speaker 1: little bit. Even though I wasn't doing anything to try
• 7:08:17
  Speaker 1: to stretch your lower back, it just seemed to happen.
• 7:08:24
  Speaker 1: The feeling of very gently stretching your lower back comes along.
• 7:08:45
  Speaker 1: I have feeling in your chest, just noticing what sensations
• 7:09:10
  Speaker 1: you are experiencing in your chest right now. And there's
• 7:09:28
  Speaker 1: so much of the chest. Obviously, there's the collar bone
• 7:09:32
  Speaker 1: leading to the chest. You've got the chest bone, you've
• 7:09:39
  Speaker 1: got the muscles in your chest. Of course, if you're female,
• 7:09:48
  Speaker 1: there's possibly the breasts. If you're male, you've got the
• 7:09:58
  Speaker 1: different might not that different these days, but there may
• 7:10:04
  Speaker 1: be more muscles at the top of the chest, but
• 7:10:12
  Speaker 1: at the side underneath it's pretty much the same. Whether
• 7:10:17
  Speaker 1: you're a man or a woman. There's muscles there, muscles
• 7:10:22
  Speaker 1: that stretch out to your back as well as breast
• 7:10:27
  Speaker 1: tissue stretches and moves into your back. To just being
• 7:10:36
  Speaker 1: aware of your chest, being with whatever feeling there is
• 7:10:57
  Speaker 1: in your chest. And when I noticed that, I focus
• 7:11:15
  Speaker 1: on my chest, I feel it in my back and
• 7:11:23
  Speaker 1: my upper back. I mean, I guess the obvious reason
• 7:11:27
  Speaker 1: would be because you know, I'm breathing in and it
• 7:11:38
  Speaker 1: stretches my chest and my back at the same time.
• 7:11:49
  Speaker 1: It feels it feels okay, doesn't feel a little bit
• 7:12:05
  Speaker 1: of pain in my right chest A little bit not pain,
• 7:12:12
  Speaker 1: but little discomfort, maybe stiffness possibly, I don't know. I
• 7:12:22
  Speaker 1: notice my shoulders are also wanting to flex for some reason.
• 7:12:32
  Speaker 1: I think that's probably part of my upper back, that
• 7:12:40
  Speaker 1: connection between my shoulders and my other back, because I
• 7:12:45
  Speaker 1: can move my shoulders and stretch the muscles in my back,
• 7:12:52
  Speaker 1: moving the shoulders backwards.
• 7:12:55
  Speaker 15: What up.
• 7:12:57
  Speaker 1: Which then moves? I think it's the caapulous in your back.
• 7:13:13
  Speaker 1: It feels quite nice. Actually, good thing about this is
• 7:13:22
  Speaker 1: you can, if you want to, you can just flex
• 7:13:31
  Speaker 1: or stimulate the various muscles in your body gently in
• 7:13:43
  Speaker 1: order to get more of a sense of how they feel.
• 7:13:54
  Speaker 1: And when you're relaxing, when you do tense and muscle,
• 7:14:04
  Speaker 1: then you let it go and let it relax. It
• 7:14:08
  Speaker 1: relaxes way more than it would normally. You have to
• 7:14:21
  Speaker 1: feel that you're able to do that. There's no point
• 7:14:27
  Speaker 1: in doing it if there's an issue with the per
• 7:14:33
  Speaker 1: part of your body. You need to be gentle with
• 7:14:39
  Speaker 1: yourself at all times when relaxing deeply, it's important to
• 7:14:56
  Speaker 1: be kind to yourself. As you notice your mind. How
• 7:15:12
  Speaker 1: much has your mind slowed down since we started this recording.
• 7:15:37
  Speaker 1: How come and peaceful is your mind right now? We
• 7:15:52
  Speaker 1: have nothing to think about and just my voice to
• 7:15:58
  Speaker 1: listen to. Because you know the intention behind this recording,
• 7:16:10
  Speaker 1: this relaxation, at the very least, for you to feel
• 7:16:18
  Speaker 1: more relaxed at the end of the recording than you
• 7:16:23
  Speaker 1: did at the beginning, at the very least, for your
• 7:16:35
  Speaker 1: mind to slow down because your body continues to relax
• 7:16:51
  Speaker 1: because that's what you want to happen. That's what you expect.
• 7:17:08
  Speaker 18: To happen.
• 7:17:15
  Speaker 1: For relaxation, to fill your body, maybe calm your mind
• 7:17:35
  Speaker 1: to the point of boredom. When you start maybe to
• 7:17:48
  Speaker 1: drift away breathed in, it's almost as if you're moving
• 7:18:29
  Speaker 1: further away from your body in your mind, just leaving
• 7:18:37
  Speaker 1: that there, kind of liking it an escape pod in
• 7:18:49
  Speaker 1: a spaceship a movie, a space movie, you know when
• 7:18:54
  Speaker 1: it gets a little pod in it. Since the month
• 7:19:00
  Speaker 1: far away, the spati seven to three, continue to relats, drift.
• 7:20:23
  Speaker 13: At peace, at.
• 7:20:55
  Speaker 1: Peace and focusing on that feeling of those individual parts
• 7:21:31
  Speaker 1: of your body that relaxing. One by one.
• 7:21:47
  Speaker 15: You may.
• 7:21:49
  Speaker 1: Find that every now and then you realize that you
• 7:22:03
  Speaker 1: are listening to my voice that gives your mind started
• 7:22:12
  Speaker 1: to imagine something different, maybe started to almost move into
• 7:22:27
  Speaker 1: some kind of a dreamy state, and then you become
• 7:22:36
  Speaker 1: aware of my voice again. And even though you may
• 7:22:45
  Speaker 1: want to focus on my voice, you may also wish
• 7:22:51
  Speaker 1: to allow your mind to just drift naturally into that
• 7:23:04
  Speaker 1: space and comfort and safety. As you feel warm comfort
• 7:23:28
  Speaker 1: spreading through your body like a warm blanket covering you chamling,
• 7:23:46
  Speaker 1: keeping your body.
• 7:23:47
  Speaker 18: It just.
• 7:23:51
  Speaker 1: The perfect temperature, and even you can hear the background sounds,
• 7:24:14
  Speaker 1: they just don't seem to matter anymore. There's that sense
• 7:24:26
  Speaker 1: of peace spreads through your mind like a gentle breeze,
• 7:24:46
  Speaker 1: yet strong enough to blow away all negativity, strong enough
• 7:25:02
  Speaker 1: remove from your mind any anxiety or stress that was
• 7:25:12
  Speaker 1: there before, and blow away any other thoughts or feelings
• 7:25:28
  Speaker 1: that just don't fit with the sense relaxation that it
• 7:25:53
  Speaker 1: is a feeling your body and your mind. Unless you
• 7:26:18
  Speaker 1: focus on your mind and count down from ten down
• 7:26:25
  Speaker 1: to one. With each numbone, your mind become slightly relaxed,
• 7:26:56
  Speaker 1: just just slightly, ten down to nine, just a slil movement,
• 7:27:09
  Speaker 1: nine down to eight, just another small change in how
• 7:27:21
  Speaker 1: you feel. Eight down to seven. That feeling is a gap,
• 7:27:35
  Speaker 1: almost like a gap that starts to get wider, the
• 7:27:41
  Speaker 1: gap between those feelings that you used to have in
• 7:27:49
  Speaker 1: your mind compared to the feelings you have that growing now.
• 7:28:00
  Speaker 1: He's of comfort and security and confidence. Then the gap
• 7:28:10
  Speaker 1: will become the wider. Make down to seven, seven down
• 7:28:16
  Speaker 1: to six. When you get to five, the mind will
• 7:28:25
  Speaker 1: start to have a certain physical sensation, almost like there's
• 7:28:38
  Speaker 1: a magnet outside of your head, sucking the tension and
• 7:28:45
  Speaker 1: stress and any remaining feelings that you don't want, sucking
• 7:28:53
  Speaker 1: them out through your skull. And down to four, you
• 7:29:04
  Speaker 1: could start to really experience that sense of not just emptiness,
• 7:29:13
  Speaker 1: but space, a place full of fresh air, place where
• 7:29:27
  Speaker 1: you can stretch. It's almost as if you go down
• 7:29:34
  Speaker 1: to four and three, your mind is expanding with this
• 7:29:41
  Speaker 1: sense of peace and tranquility growing as it moves down
• 7:29:53
  Speaker 1: to When you get to one, mind just feels exactly
• 7:30:06
  Speaker 1: how you want to feel, almost perfect feeding. Maybe a
• 7:30:26
  Speaker 1: sensation that.
• 7:30:29
  Speaker 13: You'd like to keep.
• 7:30:33
  Speaker 1: A place that's safe, where.
• 7:30:38
  Speaker 33: Nothing can affect you at all, and you can stay
• 7:30:57
  Speaker 33: in that that space.
• 7:30:59
  Speaker 1: Of comfort and confidence, confident in your own ability to
• 7:31:09
  Speaker 1: create this space and this fear of comfort within your
• 7:31:16
  Speaker 1: own mind just by counting ten down to one. And
• 7:31:28
  Speaker 1: this is something that you can do yourself when you're
• 7:31:33
  Speaker 1: on your own, the time, when you can maybe sit down,
• 7:31:42
  Speaker 1: maybe just for a few minutes, close your eyes. It
• 7:31:53
  Speaker 1: just count slowly from ten down to one, and we
• 7:32:04
  Speaker 1: experience these feelings in your mind. And when you feel
• 7:32:18
  Speaker 1: that way in your mind, your body copies your mind
• 7:32:33
  Speaker 1: and the feeling its spread through your spine and your
• 7:32:39
  Speaker 1: nervous system into every plant of your body, travels through
• 7:32:47
  Speaker 1: your blood stream, heathing and relaxing every part of your existence,
• 7:33:14
  Speaker 1: and we can we can practice this a few times
• 7:33:22
  Speaker 1: before the end of the recording, and then you can
• 7:33:27
  Speaker 1: practice on your own, and each time you count from
• 7:33:33
  Speaker 1: ten down to one, the feelings of comforts, calmness, deep
• 7:33:48
  Speaker 1: deep relaxation becomes stronger, deeper feeling your mind your brain
• 7:34:07
  Speaker 1: with these positive chemicals and spread throughout your body, relaxing
• 7:34:17
  Speaker 1: you so quickly, relaxing your whole body and mind, so
• 7:34:28
  Speaker 1: very very easily just by counting ten down to one.
• 7:34:47
  Speaker 1: So we're gonna do now. I'm gonna count from ten
• 7:34:50
  Speaker 1: down to one. I'd like you to repeat the number
• 7:34:55
  Speaker 1: after me. So when I say ten, you can just
• 7:35:02
  Speaker 1: repeat to yourself.
• 7:35:05
  Speaker 15: Ten.
• 7:35:11
  Speaker 1: Just notice, be aware of how you feel in your
• 7:35:21
  Speaker 1: mind and your body. And when the same nine, you
• 7:35:30
  Speaker 1: can repeat to yourself nine, noticing increase in comfort and
• 7:35:50
  Speaker 1: calmness in your mind and in your body the same.
• 7:36:01
  Speaker 1: Want to say eight when I say seven, six, Let's
• 7:36:13
  Speaker 1: say five, four, when I say three, two, lastly, when
• 7:36:32
  Speaker 1: I say one, can be that number.
• 7:36:45
  Speaker 11: Now.
• 7:36:45
  Speaker 1: Of course, when you do this on your own without
• 7:36:51
  Speaker 1: listening to me. You can say the numbers or whatever
• 7:36:57
  Speaker 1: speed that it's necessary for you. So if you can
• 7:37:06
  Speaker 1: adapt so you feel you want to say the numbers
• 7:37:13
  Speaker 1: ten down to one faster than I do, then you
• 7:37:20
  Speaker 1: go ahead and do that. Or if you feel when
• 7:37:24
  Speaker 1: you do it yourself that you'd like to have more
• 7:37:29
  Speaker 1: or space between the numbers, maybe take a lot longer
• 7:37:37
  Speaker 1: to get from ten all way down to one. That's
• 7:37:47
  Speaker 1: your choice. Also to do cow from damp down to one.
• 7:38:07
  Speaker 1: If want I get to one, that will be the
• 7:38:11
  Speaker 1: end of this recording. Let's course, you're listening with music,
• 7:38:18
  Speaker 1: and the music will continue ten nine eight seven US
• 7:43:00
  Speaker 1: twenty nineteen eighteen, seventeen sixteen fifteen, fourteen thirty twelve eleven
• 7:43:50
  Speaker 1: ten nine eight seven six five four three two.
• 7:44:37
  Speaker 11: One.
• 7:44:46
  Speaker 1: Now open your eyes noticing a physically film having counted
• 7:44:56
  Speaker 1: down from twenty to one, allowing stress tension to leave
• 7:45:05
  Speaker 1: through your fingertips and your toes. And as you focus
• 7:45:09
  Speaker 1: on your fingertips, maybe they feel a little bit tingling,
• 7:45:17
  Speaker 1: which is I suppost quite understanding, considering the tension has
• 7:45:22
  Speaker 1: been exiting your body through your fingertips. So now I'm
• 7:45:32
  Speaker 1: going to count from twenty out to one again. This
• 7:45:35
  Speaker 1: time you feel relief of tension and stress and the
• 7:45:46
  Speaker 1: anxiety that you may have leaving through your stomach. Just
• 7:45:58
  Speaker 1: leaving through your stomach, almost as if it's just releasing
• 7:46:05
  Speaker 1: the whole of your stomach navil to just above your
• 7:46:10
  Speaker 1: chest or below your chest, rather so surrounding your belly
• 7:46:14
  Speaker 1: by an area, the whole area. You can feel the
• 7:46:20
  Speaker 1: tension of your body where there's left, just releasing in
• 7:46:26
  Speaker 1: the area, and you may notice that your stomach will
• 7:46:29
  Speaker 1: become very relaxed. As my countdown twenty. That's one now
• 7:46:42
  Speaker 1: twenty nineteen, eighteen, seventeen, sixty fifty fourteen, thirty, twelve, eleven, ten,
• 7:47:37
  Speaker 1: nine eight, seven, six, nine, four.
• 7:48:00
  Speaker 13: Three.
• 7:48:08
  Speaker 1: Two one. You can open your eyes again if your cheers,
• 7:48:21
  Speaker 1: but you can just keep them closed because it feels relaxing.
• 7:48:27
  Speaker 1: Just notice saying a stomach felts. Notice as your focus,
• 7:48:32
  Speaker 1: just do a little scared of your body's not to
• 7:48:38
  Speaker 1: say your body feels focusing upper body, back, chest, stomach,
• 7:48:48
  Speaker 1: lag signs, hands, feet, just noticing, and you know you
• 7:49:00
  Speaker 1: may start to feel of a sense of tiredness, which
• 7:49:07
  Speaker 1: may be the reason listening to this recording because.
• 7:49:12
  Speaker 11: You like to.
• 7:49:15
  Speaker 1: Let go completely of everything, drift off into a nice, natural, calm,
• 7:49:27
  Speaker 1: relaxing sleep. So now focus on your forehead, and if
• 7:49:47
  Speaker 1: you choose, you can incorporate your eyes in this focus
• 7:49:50
  Speaker 1: as well. Your forehead and your eyes. It's that whole
• 7:49:57
  Speaker 1: area basically almost if you're wearing a mask, you know,
• 7:50:02
  Speaker 1: like a I don't know, bat mask or something I'm
• 7:50:10
  Speaker 1: trying to sorrow or something, you know, the kind of
• 7:50:13
  Speaker 1: mask that covers your eyes but also covers quite a
• 7:50:16
  Speaker 1: lot of the forehead. Focused on that area because that's
• 7:50:23
  Speaker 1: the area that we're now going to release tension, stress
• 7:50:27
  Speaker 1: from your mind, your brain, from your mind, and any
• 7:50:33
  Speaker 1: tension that you may have remain in your face, your neck,
• 7:50:38
  Speaker 1: your jaw, your eyes, your forehead, or your scalp. So
• 7:50:46
  Speaker 1: basically any intension within your head area, including your mind
• 7:50:52
  Speaker 1: and your brain, that's going to be released through your forehead,
• 7:51:01
  Speaker 1: in your eyes. As I count down the game from
• 7:51:08
  Speaker 1: twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, nine, eight, seven, six,
• 7:52:32
  Speaker 1: five thirty one, noticing as you scared your face, jaw,
• 7:53:08
  Speaker 1: your eyes, but cheap bads, your ears, your forehead, your scalp, neck,
• 7:53:20
  Speaker 1: backing your neck, fronting the side of your neck, and
• 7:53:25
  Speaker 1: your throat. Noticing being aware of the comfort increased in relaxation,
• 7:53:45
  Speaker 1: not just in your head and neck and mind, also
• 7:53:51
  Speaker 1: the rest of your body. Just notice helds be calm,
• 7:54:01
  Speaker 1: you felt, how easy it is to just let go completely,
• 7:54:14
  Speaker 1: the go completely. How easy so to do bow is
• 7:54:37
  Speaker 1: to focus on the top of your head and we
• 7:54:45
  Speaker 1: can allow every last piece of tension more stress the
• 7:54:54
  Speaker 1: mind be lettingry and hiding in your body mind my
• 7:55:01
  Speaker 1: head just be sucked down on the top of your head,
• 7:55:11
  Speaker 1: released to the air. Was sat down into the clouds.
• 7:55:22
  Speaker 1: The big cloud of my head was like a whoop.
• 7:55:28
  Speaker 1: It's gonna suck that tension out of the top of
• 7:55:33
  Speaker 1: your head. Just take away you focus. Imagine opening on
• 7:55:46
  Speaker 1: the top of your head with a tension stressed any
• 7:55:52
  Speaker 1: maybe issues making worries of sand that I'm not used
• 7:55:57
  Speaker 1: to you. Now we suck down ahead, take it away.
• 7:56:07
  Speaker 1: As I count down again, I'm twenty down one now
• 7:56:18
  Speaker 1: twenty nineteen, eighteen, seventy sixty fifty fourty too well.
• 7:57:16
  Speaker 15: And no.
• 7:57:36
  Speaker 1: Ads six six o three wha pray you not to
• 7:58:29
  Speaker 1: see how he failed he relaxed and calm physically and
• 7:58:44
  Speaker 1: mentally failed right now, help be so your mind feels
• 7:59:00
  Speaker 1: feel so nice to just let go, to give yourself
• 7:59:06
  Speaker 1: some space to breathe easily, to think calmly, just to
• 7:59:20
  Speaker 1: take a break from all that pointless worry concerns about
• 7:59:27
  Speaker 1: things that you don't need to think about right now,
• 7:59:37
  Speaker 1: because this is your time to let go. This is
• 7:59:42
  Speaker 1: your space to enjoy feeling deeply relaxed, peaceful in your mind,
• 7:59:54
  Speaker 1: relaxed in your body. You can feel so good, so
• 8:00:04
  Speaker 1: nice to just not have to do anything, to be
• 8:00:12
  Speaker 1: able to really enjoy that serenity that comes and let
• 8:00:23
  Speaker 1: it go completely, that peacefulness that comes with in this
• 8:00:38
  Speaker 1: peaceful space, and you can keep this sense of calmness
• 8:00:49
  Speaker 1: through the long you choose choose to drift off into
• 8:01:02
  Speaker 1: a deep, healing, natural sleep, then you can do that.
• 8:01:12
  Speaker 1: It's completely up to you, and you can keep this
• 8:01:21
  Speaker 1: feeling of calmness physically in your mind for some long
• 8:01:27
  Speaker 1: because you choose to feel completely relaxed, completely relaxed, and
• 8:01:44
  Speaker 1: I'd like you to make up your mind then you
• 8:01:50
  Speaker 1: get to relax. Want to explore that with you what
• 8:02:02
  Speaker 1: it feels like when you actually decide that you're going
• 8:02:09
  Speaker 1: to relax, not forcing yourself, but giving yourself that. Yes,
• 8:02:18
  Speaker 1: it is a command, real, isn't it When you're telling
• 8:02:20
  Speaker 1: yourself relax in a gentle but firm way, that only
• 8:02:30
  Speaker 1: you can really tell yourself in that way. You can't
• 8:02:35
  Speaker 1: really have someone else say to you and now relax, relax,
• 8:02:40
  Speaker 1: you know, and it needs to be gentle, but you
• 8:02:44
  Speaker 1: can't someone else can't really have the same the same
• 8:02:51
  Speaker 1: kind of influence or power that you have over your
• 8:02:59
  Speaker 1: own physicality, over how you feel, because when you say
• 8:03:10
  Speaker 1: it to yourself it means more. It's personal, and your brain,
• 8:03:20
  Speaker 1: your unconscious mind, and your body listens to what you say.
• 8:03:27
  Speaker 1: So for example, we'll test it out or do your test.
• 8:03:32
  Speaker 1: Few your tests along the way, and you can get
• 8:03:35
  Speaker 1: more of an idea of the force, a positive force
• 8:03:42
  Speaker 1: you can have in creating a sense of comfort and
• 8:03:49
  Speaker 1: relaxation in your body and your mind quite quickly just
• 8:03:56
  Speaker 1: by you telling yourself to relax. So I'm want to
• 8:04:07
  Speaker 1: start by focus on your hands. So focus on your hands.
• 8:04:14
  Speaker 1: Just tell your hands to relax, Just say relax. As
• 8:04:21
  Speaker 1: you focus on your hands, you could say, my hands
• 8:04:27
  Speaker 1: are relaxed, or I want my hands to relax. I
• 8:04:32
  Speaker 1: think if you actually do it directly by focusing and
• 8:04:39
  Speaker 1: imagining that your hands, can you hear what you're saying.
• 8:04:43
  Speaker 1: You like, they've got little ears, a little head. So
• 8:04:49
  Speaker 1: talking to your hands, just say relax, noticing how your
• 8:05:06
  Speaker 1: hands start to relax. Now, focus on your eyes and
• 8:05:22
  Speaker 1: tell your eyes to relax. You're just saying the same
• 8:05:25
  Speaker 1: word relax. And find the right tone for you. You know,
• 8:05:35
  Speaker 1: I might say relax, but you you might say relax
• 8:05:43
  Speaker 1: or relax. You know, you might say it differently to yourself,
• 8:05:49
  Speaker 1: and that's important for you to gauge what feels right
• 8:05:56
  Speaker 1: for you. To just tell your eyes to relax, whilst
• 8:06:03
  Speaker 1: focusing on your eyes, your eyelids, the muscles around your eyes,
• 8:06:07
  Speaker 1: your eyebrows, and just tell your eyes directly relax. Now.
• 8:06:44
  Speaker 1: I just did that myself, And sometimes you may feel
• 8:06:55
  Speaker 1: that you need a bit more time for the diffult
• 8:07:00
  Speaker 1: pants to relax, you know, because I started talking again,
• 8:07:04
  Speaker 1: and maybe that part hasn't relaxed fully. But what happened
• 8:07:09
  Speaker 1: is that would just continue to relax even though I'm talking.
• 8:07:14
  Speaker 1: That's happened with my eyes. Something else I noticed is
• 8:07:21
  Speaker 1: when I started focusing on my eyes that actually almost
• 8:07:25
  Speaker 1: became they got worse before they got better in a
• 8:07:28
  Speaker 1: way so that I felt a degree of tension growing
• 8:07:32
  Speaker 1: in where eyes and then disappearing. So I think what
• 8:07:38
  Speaker 1: that was really was just me becoming more aware of
• 8:07:42
  Speaker 1: the tension that was already there that I wasn't I
• 8:07:48
  Speaker 1: wasn't focused on it before, so I wasn't really acknowledging
• 8:07:53
  Speaker 1: it more really conscious to those fears. Yeah, my eyes
• 8:08:10
  Speaker 1: still continue to relax, as well as my hands. Actually,
• 8:08:17
  Speaker 1: my hands have got a certain kind of energy, like
• 8:08:23
  Speaker 1: not buzzing, but I can kind of feel a degree
• 8:08:28
  Speaker 1: of energy in my hands. Maybe that's where the tension
• 8:08:34
  Speaker 1: has been released, les cause in them. The next part,
• 8:08:46
  Speaker 1: I think we should focus on the back of the neck.
• 8:08:49
  Speaker 1: That's a part is quite often wet for me, holds tension.
• 8:08:55
  Speaker 1: I don't know about for yourself, but I think it's
• 8:08:57
  Speaker 1: quite a stead place where attension is sometimes held. So,
• 8:09:06
  Speaker 1: and I'm doing exactly what you're doing as you do
• 8:09:09
  Speaker 1: it as well, so I'm telling my body parts to
• 8:09:13
  Speaker 1: relax as well. So if you tell your neck the
• 8:09:16
  Speaker 1: back of your neck, focus on the back of your
• 8:09:19
  Speaker 1: neck and then just say relax in your own words,
• 8:09:26
  Speaker 1: your own tone in your own voice. You can say
• 8:09:29
  Speaker 1: out loud, or you can just say it to yourself internally,
• 8:09:34
  Speaker 1: but you're focusing it and you're saying it literally to
• 8:09:38
  Speaker 1: the back of your neck, as if the back of
• 8:09:41
  Speaker 1: your neck can actually hear what you're saying. So do
• 8:09:48
  Speaker 1: that now, just say relax to the back of your neck.
• 8:09:53
  Speaker 1: Then I'll do the same. Then what I noticed, and
• 8:10:34
  Speaker 1: you may have had similar thing is even though I
• 8:10:39
  Speaker 1: was focusing on the back of the neck, other parts
• 8:10:47
  Speaker 1: started to and showed themselves to me, or maybe because
• 8:10:55
  Speaker 1: they want to be relaxed as well, but I started
• 8:10:58
  Speaker 1: noticing the feelings. It was shot orders at tension in
• 8:11:01
  Speaker 1: my shoulders and in my upper back. Whether that was
• 8:11:07
  Speaker 1: because my back of my neck was saying I'm pretty
• 8:11:13
  Speaker 1: much okay. It's the other parts to need attention, but
• 8:11:24
  Speaker 1: my low my back of my neck is still relaxing.
• 8:11:28
  Speaker 1: But I just became aware of other parts that needed attention.
• 8:11:35
  Speaker 1: Now this might happen, it's not. It doesn't mean that
• 8:11:40
  Speaker 1: it's going any wrong. It just means you're being notified
• 8:11:45
  Speaker 1: if more places but also want to feel relaxed. So
• 8:11:53
  Speaker 1: I'm going to focus on my upper back so you
• 8:11:58
  Speaker 1: can do the same. Even if you don't have any
• 8:12:03
  Speaker 1: feelings of attention, they're obvious in your other baby. You
• 8:12:09
  Speaker 1: just focus on your back, the whole area from the
• 8:12:14
  Speaker 1: shoulder blades down to the middle of your back and
• 8:12:19
  Speaker 1: your spine. Need's are the shoulder blades, Yeah, that's the
• 8:12:30
  Speaker 1: parts they's given me.
• 8:12:36
  Speaker 11: That not.
• 8:12:38
  Speaker 1: That it needs relaxing. The sounds gonna ask that one
• 8:12:41
  Speaker 1: to relax, and you can do the same. Now relax
• 8:12:56
  Speaker 1: your other back. Something strange happened there, And this often happens.
• 8:13:14
  Speaker 1: I've been doing this for sixteen years or something, and
• 8:13:20
  Speaker 1: often I'm surprised but amazed really that there can be
• 8:13:29
  Speaker 1: a feeling. So when I was focusing on the back
• 8:13:34
  Speaker 1: of my neck, my up back was starting to feel
• 8:13:38
  Speaker 1: quite stressed and in need of attention. As soon as
• 8:13:44
  Speaker 1: I started talking to you about my upper back and
• 8:13:49
  Speaker 1: talking about, you know, getting ready to ask the upper
• 8:13:53
  Speaker 1: back to relax, when the back already started to relax.
• 8:14:01
  Speaker 1: It's almost as if it doesn't need to hear the words,
• 8:14:05
  Speaker 1: just needs the intention, just needs to be noticed. That
• 8:14:23
  Speaker 1: is something that often happens in this type of situation
• 8:14:30
  Speaker 1: is when you start to relax a couple of parts
• 8:14:36
  Speaker 1: of your body as we've done with our hands, our
• 8:14:40
  Speaker 1: eyes and eyelids, and now back of the neck, top
• 8:14:50
  Speaker 1: of the back, back, the rest of the body seems
• 8:14:56
  Speaker 1: to just take notice and decide in its own way
• 8:15:05
  Speaker 1: to start relaxing. Other parts of your body start to
• 8:15:12
  Speaker 1: just become looser. I suppose it's kind of like a
• 8:15:21
  Speaker 1: bit of an avalanche, you know, the little book starts
• 8:15:26
  Speaker 1: rolling before you know, the whole of your body is
• 8:15:29
  Speaker 1: completely relaxed and calm. And if you focus on your face,
• 8:15:47
  Speaker 1: you focus on your eyes, your eyelids, your eyebrows, the
• 8:15:55
  Speaker 1: muscles around your eyes. Maybe you start to notice that
• 8:16:05
  Speaker 1: your forehead is more relaxed than it was. Maybe your
• 8:16:11
  Speaker 1: face is more relaxed. I would say, my entire face
• 8:16:16
  Speaker 1: is not more relaxed us. So I'm going to focus
• 8:16:32
  Speaker 1: now on your shoulders again, just like before. Just tell
• 8:16:39
  Speaker 1: your shoulders, and you can't do them in the digitally.
• 8:16:43
  Speaker 1: You can do right shoulder and that shoulder. I just
• 8:16:47
  Speaker 1: didn't do both at the same time. Just tell your
• 8:16:52
  Speaker 1: shoulders as you focus on them in your mind, focus
• 8:16:57
  Speaker 1: on there they feel. Maybe you can see them in
• 8:17:02
  Speaker 1: your white tie. Just tell your shoulders two legs as
• 8:17:50
  Speaker 1: nice as they were eggs. But did you notice, especially
• 8:18:06
  Speaker 1: on my back, is the connection between the different parts
• 8:18:14
  Speaker 1: the bank and shoulders, the neck being more connected. Being
• 8:18:24
  Speaker 1: such a large part of your body, it's always hard
• 8:18:31
  Speaker 1: to separate them from each other. My lower back is
• 8:18:39
  Speaker 1: starting to relax on the same Maybe I'm going too
• 8:18:48
  Speaker 1: slow and that could be an issue because we all
• 8:18:54
  Speaker 1: go at different speeds. And the eye idea of the
• 8:19:00
  Speaker 1: beginning that this recording was for you to be able
• 8:19:03
  Speaker 1: to just say to yourself, relax without focusing on any
• 8:19:19
  Speaker 1: particular part of your body. Because when you know that,
• 8:19:25
  Speaker 1: telling your hands to relax, then your hands relax. Let
• 8:19:38
  Speaker 1: me tell your eyelids, your eyes, the muscles around your eyes,
• 8:19:46
  Speaker 1: your eyebrows to relax, and they relax. Tell the back
• 8:20:01
  Speaker 1: of your neck to relax and relaxes, until your upper
• 8:20:21
  Speaker 1: back to relax. The relaxes. You tell your shoulders to relax. Hm,
• 8:21:02
  Speaker 1: they relaxed. I told your hands to relax, they relaxed.
• 8:21:31
  Speaker 1: They continued to relax. You told your eyes, the muscles
• 8:21:44
  Speaker 1: around your eyes, your eye grows to relax, they relaxed
• 8:21:58
  Speaker 1: to relax. When he told the back of your neck,
• 8:22:08
  Speaker 1: but you saw the back of your neck told it
• 8:22:14
  Speaker 1: to relax and relaxed and continued to relax. When you
• 8:22:33
  Speaker 1: told your upper back to relax, be relaxed and continued
• 8:22:46
  Speaker 1: to relax, that's where your shoulders, he told, your should
• 8:23:00
  Speaker 1: orders to relax in your shoulders, relaxed, cotines to relax.
• 8:23:19
  Speaker 34: And it's not just that, it's.
• 8:23:27
  Speaker 1: That the rest of your body has also been listening,
• 8:23:33
  Speaker 1: and their relaxation has been spreading. So from your eyes
• 8:23:39
  Speaker 1: to relaxation, spread your forehead, round your face, into your skin,
• 8:23:49
  Speaker 1: into your joy, into the sides of the name, down
• 8:24:04
  Speaker 1: your chest and stole relaxed hands and shoulders, me up
• 8:24:18
  Speaker 1: through your arms, relaxing for arms, up arms, el bas rests.
• 8:24:32
  Speaker 1: Lets you go our pay hips but explode. You just
• 8:24:49
  Speaker 1: start to relax with tu comfort spreading through your eggs,
• 8:25:04
  Speaker 1: way down your ankles, the tops of your feet, the
• 8:25:14
  Speaker 1: sight of your feet, at the bottoms of your feet,
• 8:25:23
  Speaker 1: relaxing into your toes, each time relaxing. And as your
• 8:25:55
  Speaker 1: body relaxes more, you're white comes slow.
• 8:26:12
  Speaker 13: Pace on.
• 8:26:20
  Speaker 35: To the point where.
• 8:26:23
  Speaker 1: If cheese to fall asleep, easy, he said, drift away,
• 8:26:50
  Speaker 1: because it's nothing I have in your mind to pray
• 8:26:57
  Speaker 1: spaceful body, continuous lines with that connection to me the
• 8:27:40
  Speaker 1: body relaxing.
• 8:27:42
  Speaker 35: The word.
• 8:27:44
  Speaker 1: He said to yourself relights the state that need the
• 8:27:59
  Speaker 1: fact one part you just find yourself your entire body
• 8:28:14
  Speaker 1: say owtful words and there's those are mere sensations of
• 8:28:40
  Speaker 1: comfort spreading through health the body. They say, you're calming
• 8:28:56
  Speaker 1: and every to your body. Last, who we need to
• 8:29:29
  Speaker 1: deave a just sus fading deeply starting down with number
• 8:30:13
  Speaker 1: twenty nineteen eighteen seventeen, sixteen six four thirty two.
• 8:33:15
  Speaker 36: Nations U us must us eight.
• 8:40:00
  Speaker 35: Usus ussis.
• 8:44:01
  Speaker 15: One.
• 8:44:08
  Speaker 1: So counting down from ten to one, ten nine, eight, seven, six,
• 8:44:32
  Speaker 1: five four three two one. And maybe that was a
• 8:44:53
  Speaker 1: bit too quick in order to relax. Maybe it's a
• 8:44:57
  Speaker 1: bit too fast for you to notice the calming of
• 8:45:03
  Speaker 1: your body, maybe even a little bit of pressure there,
• 8:45:10
  Speaker 1: Like you'll count it down from ten to one. What
• 8:45:13
  Speaker 1: do you expect me to do? Man, expect me to
• 8:45:17
  Speaker 1: stick go with floppy just because you're counting down too.
• 8:45:26
  Speaker 1: If you try it again, but this time, I'll go
• 8:45:30
  Speaker 1: bit slower this time, and you focus on the whole
• 8:45:37
  Speaker 1: of your body before we focus on your legs. Just
• 8:45:44
  Speaker 1: notice how your body does start to feel more relaxed
• 8:45:58
  Speaker 1: with every number that I count down ten nine eight, seven, six, five.
• 8:46:52
  Speaker 15: Four three.
• 8:47:14
  Speaker 1: Two one. Wow, I just notice how how you feel generally,
• 8:47:52
  Speaker 1: how your body feels. It's not necessarily even about counting
• 8:48:06
  Speaker 1: down from ten to one. It's that space that you have,
• 8:48:15
  Speaker 1: that body space between being active physically or mentally. It's
• 8:48:33
  Speaker 1: just sitting or lying down, just being there, not doing anything,
• 8:48:43
  Speaker 1: not saying anything, or needing to think about anything. So
• 8:48:51
  Speaker 1: it opens up a space, you know, a bit of
• 8:48:54
  Speaker 1: a space, the gap. And the more I compt down
• 8:49:05
  Speaker 1: for the tental one, the bigger that gap becomes. So
• 8:49:12
  Speaker 1: there's that gap of calmness, of comfort and relaxation. It's
• 8:49:25
  Speaker 1: a nice feeling, yeah, And it moves those stresses or
• 8:49:37
  Speaker 1: discomforts physically or emotionally moves away. Allows you.
• 8:49:54
  Speaker 18: To just.
• 8:49:57
  Speaker 1: Slow down, someone to count a game from ten down
• 8:50:04
  Speaker 1: to one, and notice that gap widening, the gap, And
• 8:50:14
  Speaker 1: as it widens, it's almost like the stress of attention
• 8:50:20
  Speaker 1: falls into the gap. It gives you that distance, that space.
• 8:50:41
  Speaker 1: Now ten nine eight, seven, six, five four three two one.
• 8:52:48
  Speaker 1: How did you body you feel? Can you notice that
• 8:53:09
  Speaker 1: you feeling calmer? Are you feeling more relaxed? As we
• 8:53:46
  Speaker 1: now focus on your legs, just your legs. You're just
• 8:54:06
  Speaker 1: gonna start with focusing on your thighs. Of course, it's
• 8:54:26
  Speaker 1: not the most exciting thing to be doing, because I'm
• 8:54:35
  Speaker 1: sure like most of your body is not not going
• 8:54:38
  Speaker 1: on right now. Just focusing on the whole of your thighs,
• 8:54:53
  Speaker 1: the tops of your fires, the sides of your fires,
• 8:55:00
  Speaker 1: bottoms of your thighs, your outer thighs, and your inner thighs.
• 8:55:07
  Speaker 1: Basically the whole of your thigh that leads into your
• 8:55:11
  Speaker 1: hip and it goes down to your knee joints. Now,
• 8:55:26
  Speaker 1: this is a big area. It's a very heavy area.
• 8:55:33
  Speaker 1: It's very strong, probably the strongest muscles in your body
• 8:55:40
  Speaker 1: or in your thighs. But I don't think we perhaps
• 8:55:56
  Speaker 1: will give enough attention to our thigh Perhaps we don't
• 8:56:08
  Speaker 1: and acknowledge how important our thighs are to our lives,
• 8:56:29
  Speaker 1: how much they actually do for us all through our lives.
• 8:56:45
  Speaker 1: And help may seems sound really weird, but I think
• 8:56:51
  Speaker 1: that all of our body parts, especially our thighs, need
• 8:56:58
  Speaker 1: some TLC, a bit of love shown, a bit of
• 8:57:12
  Speaker 1: the acknowledgement, thank you, gratitude for what advice do for us.
• 8:57:31
  Speaker 1: And I know this may sound a bit strange, maybe
• 8:57:37
  Speaker 1: you think, why am I Surely I should be able
• 8:57:40
  Speaker 1: in the garden hugging a tree or something. It's hard
• 8:57:49
  Speaker 1: to set a microphone up on a tree. That's why
• 8:57:52
  Speaker 1: I'm doing this indoors. Otherwise I would be outside hugging
• 8:57:55
  Speaker 1: a tree. Now I can't see the television from the tree.
• 8:58:05
  Speaker 1: If you move down to your knees gain such an
• 8:58:09
  Speaker 1: important part, and I think we don't necessarily I'll speak
• 8:58:19
  Speaker 1: for myself here. I don't necessarily appreciate all that my
• 8:58:27
  Speaker 1: needs do for me until I have a problem with
• 8:58:32
  Speaker 1: my knee. It's occasionally if I there, maybe i'll pash it,
• 8:58:37
  Speaker 1: or it's aching for some reason. It's then that I
• 8:58:43
  Speaker 1: realize how much it does. You know, the benefit of
• 8:58:49
  Speaker 1: being able to use my legs without any kind of
• 8:58:57
  Speaker 1: physical discomfort is a beautiful thing that's possibly not appreciated
• 8:59:05
  Speaker 1: until it's temporarily removed. You know that's comfort. How'd you
• 8:59:16
  Speaker 1: focus on your knees. Regardless of how your knees feel,
• 8:59:25
  Speaker 1: you can have that sense of gratitude and love to
• 8:59:30
  Speaker 1: your needs for all that they do for you. You
• 8:59:43
  Speaker 1: can still have that attention on your thighs. Maybe notice
• 8:59:48
  Speaker 1: how your thighs feel maybe noticed that they are relaxing
• 9:00:00
  Speaker 1: more deeply as you focus now on the bottoms of
• 9:00:13
  Speaker 1: your legs, your shins, and your calf muscles, the bones
• 9:00:19
  Speaker 1: between your knees and your feet incorporates, and the course
• 9:00:26
  Speaker 1: your ankles so important. You know, anyone that's had even
• 9:00:38
  Speaker 1: like the slightest sprain of an ankle knows how how
• 9:00:45
  Speaker 1: much we take our ankles for granted. And it's kind
• 9:00:55
  Speaker 1: of strange in a way when you think that. You know,
• 9:01:00
  Speaker 1: logically our wrists are a lot thinner than the rest
• 9:01:04
  Speaker 1: of their arms, which is okay, it doesn't I can't
• 9:01:08
  Speaker 1: see any problem with that. You know, we're just picking
• 9:01:12
  Speaker 1: stuff up by our ankles so much thinner than the
• 9:01:19
  Speaker 1: rest of our legs. And from a physics perspective or
• 9:01:29
  Speaker 1: logical even it doesn't really make sense that all this
• 9:01:34
  Speaker 1: weight will ultimately be resting on your ankles then leading
• 9:01:43
  Speaker 1: to your feet, a thin area, thin bone. Yeah, it
• 9:01:56
  Speaker 1: does so much great work. Supports us, supports our body
• 9:02:03
  Speaker 1: for a lifetime, helps us to balance, It helps you
• 9:02:13
  Speaker 1: to get around and be mobile. And there's the calf muscles.
• 9:02:27
  Speaker 1: Of course, when I was younger, I couldn't see the
• 9:02:34
  Speaker 1: point in calf muscles didn't seem to do anything. Okay,
• 9:02:41
  Speaker 1: if I walked around on tiptoes, then my clth muscles
• 9:02:44
  Speaker 1: get some work. And of course that's not true. The
• 9:02:48
  Speaker 1: calf muscles are being used whenever we use their legs
• 9:02:58
  Speaker 1: and your shins there to protect you'll lower legs shaped
• 9:03:11
  Speaker 1: in a way almost as a protector with the bone
• 9:03:23
  Speaker 1: leading of course to your ankles and your feet. I'm
• 9:03:35
  Speaker 1: not going to focus on your feet. I'm just going
• 9:03:37
  Speaker 1: to focus on the legs. And I realize, and now
• 9:03:43
  Speaker 1: that I've mentioned your feet, you've probably focuses on them anyway,
• 9:03:48
  Speaker 1: so maybe I should focus on your feet a little bit.
• 9:03:55
  Speaker 1: You can have the inn your awareness the same as
• 9:04:00
  Speaker 1: you have your thighs in your awareness. Even though we
• 9:04:04
  Speaker 1: haven't been focusing on your thighs for a few minutes
• 9:04:10
  Speaker 1: and we're focusing on your angles, there's still that sensation
• 9:04:21
  Speaker 1: of comfort in your thighs, and there's that movement of
• 9:04:37
  Speaker 1: energy because the thighs hold lots of different sensations. Of course,
• 9:04:46
  Speaker 1: there's the muscles, the big strong muscles that we have
• 9:04:51
  Speaker 1: in our thighs, but the skin on the outside of
• 9:05:04
  Speaker 1: the thighs, as in the outside of all of our
• 9:05:09
  Speaker 1: body can be very sensitive, sensitive to the touch, sensitive
• 9:05:21
  Speaker 1: to temperature. And inside your thighs the bones, there's the muscle,
• 9:05:36
  Speaker 1: there's the blood, vessels, the ar trees, to all this
• 9:05:41
  Speaker 1: stuff that's in the side your thighs. I guess sometimes
• 9:05:50
  Speaker 1: it'd be nice if you could actually put your fingers
• 9:05:53
  Speaker 1: inside your thighs and message, so you can message your
• 9:06:00
  Speaker 1: outside because but to be able to get deep into
• 9:06:04
  Speaker 1: the muscles, to be able to just massage inside your thighs,
• 9:06:10
  Speaker 1: message in the bones of your leg massage with the
• 9:06:19
  Speaker 1: veins and just gently healing FIBs, and you can move
• 9:06:30
  Speaker 1: down message and inside your knees, just message in those bones,
• 9:06:38
  Speaker 1: but with healing fingertips spreading that healing energy deep into
• 9:06:45
  Speaker 1: the choice.
• 9:06:48
  Speaker 34: Your knees.
• 9:06:54
  Speaker 1: Of course, there's the back of your need and the
• 9:06:58
  Speaker 1: inside crease where your knee is. It's a really sensitive area. Really,
• 9:07:08
  Speaker 1: that's very nice when you stroke it. That might be
• 9:07:12
  Speaker 1: because it's an area that's not really touched very often.
• 9:07:18
  Speaker 1: It's almost like a hidden part a crease in your legs.
• 9:07:24
  Speaker 1: It's almost like a part that has a sensitivity, which
• 9:07:32
  Speaker 1: is a little bit different. Of course, it's protected by
• 9:07:42
  Speaker 1: your legs, so you can imagine putting your fingers into
• 9:07:54
  Speaker 1: that crease on your legs, follolding between your legs. You
• 9:08:04
  Speaker 1: can just message with your fingertips, let your fingertips going inside,
• 9:08:12
  Speaker 1: massage in the muscle or tissue. You can of course
• 9:08:20
  Speaker 1: feel the bones of your knees heating through your fingertips.
• 9:08:34
  Speaker 1: And then as you go down to half muscles, and
• 9:08:40
  Speaker 1: that's the part I'd like to be able to really
• 9:08:44
  Speaker 1: put my fingertips step inside my calf muscles, massage in
• 9:08:50
  Speaker 1: every single tissue that muscle, healing every part, and then
• 9:09:05
  Speaker 1: doing the same for my shins. Massage generally stroking the bones,
• 9:09:16
  Speaker 1: generally stroking them, healing and loving way, because they deserve
• 9:09:22
  Speaker 1: to be treated as the precious bones that they are.
• 9:09:29
  Speaker 1: So legs are so precious as in all the other
• 9:09:33
  Speaker 1: parts of our body, and more precious of amyture on
• 9:09:41
  Speaker 1: the planet. When when you start to think about the
• 9:09:57
  Speaker 1: legs in this way, you can change your perspective. You
• 9:10:08
  Speaker 1: might sound be silly to start with the idea of
• 9:10:16
  Speaker 1: having love for your legs, show an appreciation for your thighs,
• 9:10:27
  Speaker 1: want them to be able to put your hands in
• 9:10:31
  Speaker 1: your thighs. The message the muscles and the bones, and
• 9:10:40
  Speaker 1: to get your fingers deep in there, releasing all intension,
• 9:10:48
  Speaker 1: just to show how much you care about your legs,
• 9:10:58
  Speaker 1: how what you care for, what your legs do for
• 9:11:02
  Speaker 1: you regularly, your needs, your cars, your ankles, the strength
• 9:11:15
  Speaker 1: of your ankles consideringly, how thin they are compared to
• 9:11:24
  Speaker 1: the rest of your legs, especially your thighs. Yeah, they're
• 9:11:30
  Speaker 1: so strong, so flexible, absolutely amazing things. Your ankles are
• 9:11:46
  Speaker 1: truly a gift because of what they do for you,
• 9:11:57
  Speaker 1: supporting all that weight, regardless of how what weight you are,
• 9:12:05
  Speaker 1: even if you only eat ate stone, still a lot
• 9:12:10
  Speaker 1: of weight for these little ankles. Now, I'm a lot
• 9:12:17
  Speaker 1: heavier than eat stone double back. Yet my ankles support
• 9:12:27
  Speaker 1: my body all the time. Whether they do give off
• 9:12:34
  Speaker 1: a sigh of relief when I sit down, that's what
• 9:12:40
  Speaker 1: I've got, my whole.
• 9:12:40
  Speaker 37: Licks to.
• 9:12:44
  Speaker 1: My feet feet or so go. I am my toast clap,
• 9:12:51
  Speaker 1: I'm so happy. Your legs really are amazing and man
• 9:13:20
  Speaker 1: to talking about. Talking about your legs is probably possibly
• 9:13:27
  Speaker 1: one of the most most boring things you've ever heard
• 9:13:31
  Speaker 1: anyone say. Possibly I'm boor you or not. Everything I
• 9:13:39
  Speaker 1: said is true. Your legs are amazing.
• 9:13:54
  Speaker 37: Your legs deserve not just respect, they deserve to relax.
• 9:14:06
  Speaker 21: Deeply.
• 9:14:14
  Speaker 1: They deserve to take some time out of the day
• 9:14:19
  Speaker 1: to just let grow completely. Relax. Really can relax because
• 9:14:56
  Speaker 1: the legs are saying such a nice you know, a
• 9:15:00
  Speaker 1: very important part of your body, and your relax reles
• 9:15:06
  Speaker 1: the rest of your body also naturally follows in that
• 9:15:17
  Speaker 1: journey and comfort. I feel it in my hips. My
• 9:15:29
  Speaker 1: hips feel really loose, and also in my lower back
• 9:15:36
  Speaker 1: as well. My lower back really feels it feels stretched,
• 9:15:44
  Speaker 1: even though I'm just sitting in a chair and there's
• 9:15:47
  Speaker 1: no stretching as far as I'm aware that I'm doing.
• 9:15:54
  Speaker 1: It's almost as if the muscles are just relaxed so
• 9:15:56
  Speaker 1: much that there is a natural wretch. His attention has
• 9:16:04
  Speaker 1: reduced a lot and a Now then countdown ten thowns.
• 9:16:27
  Speaker 11: Of one.
• 9:16:31
  Speaker 1: You can continue to fill wonderfully relaxed ten nine, eight, seven, six, five, four,
• 9:17:09
  Speaker 1: three two one. Realized I'm just going to count down
• 9:17:35
  Speaker 1: from five down to one. And as a countdown, you
• 9:17:40
  Speaker 1: just focus on the numbers, just the numbers counting down,
• 9:17:48
  Speaker 1: and notice how you feel in this moment as you
• 9:17:58
  Speaker 1: hear the numbers counting down, Knowing that those numbers counting
• 9:18:05
  Speaker 1: down represent you feeling calmer, not just in your body,
• 9:18:16
  Speaker 1: but also relaxing your mind. I just notice how you philm.
• 9:18:25
  Speaker 1: There's nothing to do, it's nothing to say, it's nothing
• 9:18:31
  Speaker 1: to think about. Starting with number five.
• 9:18:47
  Speaker 13: Four three.
• 9:19:07
  Speaker 1: Two. What how as you notice the gradual letting go
• 9:19:35
  Speaker 1: the tension in your body, it may also begin to
• 9:19:43
  Speaker 1: notice and be aware of how your mind is starting
• 9:19:50
  Speaker 1: to slow down. This is just a natural thing that happens.
• 9:20:01
  Speaker 1: It's not really a special procedure. It's just natural. Because
• 9:20:06
  Speaker 1: it's your body relaxes, your mind also starts to relax,
• 9:20:14
  Speaker 1: and the more your mind relaxes, the more your body relaxes.
• 9:20:17
  Speaker 1: It's just a continuous circle of relaxation, and there is
• 9:20:28
  Speaker 1: that calmness that comes from relative quietness. Even even if
• 9:20:37
  Speaker 1: this background sounds either your side online is still going
• 9:20:45
  Speaker 1: to be quite calm. You know, you haven't got the
• 9:20:50
  Speaker 1: television on. There's no music in the background unless you're
• 9:20:55
  Speaker 1: listening to that recording. With music, of course, you're very
• 9:21:03
  Speaker 1: likely not going to be sitting in a room with
• 9:21:05
  Speaker 1: other people. Of course you might be, but generally it's
• 9:21:10
  Speaker 1: a more idea if you can do this on your own.
• 9:21:14
  Speaker 1: So no distractions, and when you stop thinking about stuff,
• 9:21:31
  Speaker 1: relaxation automatically rises, a sense of comfort starts to grow,
• 9:21:46
  Speaker 1: and without trying to build it up into something fantastical
• 9:21:53
  Speaker 1: or something magical, this is just a natural process, something
• 9:22:05
  Speaker 1: that's easy to accomplish. In fact, it's almost in the
• 9:22:15
  Speaker 1: sense of relaxing completely happens really when you put no
• 9:22:22
  Speaker 1: effort into it. It's not something that you can really force.
• 9:22:30
  Speaker 1: It's something that happens naturally. And parts of the process
• 9:22:39
  Speaker 1: of this recording and others is simply two allow you
• 9:22:53
  Speaker 1: to take advantage of this space, this time.
• 9:23:03
  Speaker 19: To just.
• 9:23:08
  Speaker 1: Let go, to just be here, to be in tune
• 9:23:19
  Speaker 1: with how you feel, yet with the intention of wanting
• 9:23:32
  Speaker 1: to relax deeply and maybe even to fall asleep, depending
• 9:23:44
  Speaker 1: on what it is that you wish for yourself in
• 9:23:50
  Speaker 1: this moment. As we know we lack sin is the
• 9:24:04
  Speaker 1: majority of the process of fallen asleep. The actual falling
• 9:24:10
  Speaker 1: asleep part is a tiny bit at the end. The
• 9:24:17
  Speaker 1: deeper relaxed you become, the easier you find yourself drifting.
• 9:24:41
  Speaker 1: You can also if you choose stay focused on my
• 9:24:48
  Speaker 1: voice and really enjoym process coratually relaxin each muscle in
• 9:25:22
  Speaker 1: your body effortlessly and just observing the sensation. I'm letting
• 9:25:49
  Speaker 1: go completely this time on account from six out one.
• 9:26:12
  Speaker 1: And if you notice your mind calming down war with
• 9:26:21
  Speaker 1: each number, and you hear me say, naturally feeling calm
• 9:26:35
  Speaker 1: and slow, peaceful, six, five, four, three one, being aware
• 9:29:39
  Speaker 1: how you might to smut it, write down, sinking deeply
• 9:29:54
  Speaker 1: into relaxation. And as you focus on your windy they
• 9:30:15
  Speaker 1: notice that there's some thoughts still there, maybe some stubborn thoughts,
• 9:30:26
  Speaker 1: that some edsa perhaps need your attention. That's what you
• 9:30:42
  Speaker 1: can do is send love to those thoughts. Sprinkle those stores.
• 9:31:00
  Speaker 11: With love.
• 9:31:02
  Speaker 1: I do battles from a flower, just sprint over the battles,
• 9:31:08
  Speaker 1: feel with love towards those thoughts, to let those thoughts O,
• 9:31:18
  Speaker 1: You're not bad in the number. You just need them,
• 9:31:24
  Speaker 1: to require them to just calm down, slow down, quats down.
• 9:31:39
  Speaker 1: And now so she focused on those and meaning.
• 9:31:51
  Speaker 34: Thoughts, and to count down this time from seven out
• 9:31:56
  Speaker 34: to one. Each number.
• 9:32:02
  Speaker 1: Just imagine sprinkling those flower petals of love, kindness, gratitude,
• 9:32:18
  Speaker 1: O love those thoughts to allow them to just not
• 9:32:27
  Speaker 1: away relaxed, deeply.
• 9:32:34
  Speaker 34: Give a number those thoughts will become more.
• 9:32:47
  Speaker 1: And more relaxed, starting.
• 9:32:58
  Speaker 34: If number seven five four.
• 9:34:17
  Speaker 11: Th what let it sound.
• 9:35:34
  Speaker 34: Next? You feeling in your buddy. You can't focus on
• 9:35:57
  Speaker 34: your hands. Here's the more extra hands on a more
• 9:36:10
  Speaker 34: extra body. And my god, I focus my hands, your fingers.
• 9:36:39
  Speaker 34: It's nothing to be the to be done. It's my intention.
• 9:36:44
  Speaker 34: Fists can't say any things when he's just began to say,
• 9:36:59
  Speaker 34: thus see one of my hands. Let to seem to
• 9:37:10
  Speaker 34: have a film.
• 9:37:26
  Speaker 21: The kids them.
• 9:37:29
  Speaker 34: Relanks to my hands. Fill the car mind fills and
• 9:37:43
  Speaker 34: own films for the feeling about the buddy. May I taste.
• 9:38:12
  Speaker 11: You know.
• 9:38:17
  Speaker 34: Whats don't.
• 9:38:28
  Speaker 1: Try you said just what hands? Then she.
• 9:39:01
  Speaker 34: Spears fill deepening of that relaxation in my hands as
• 9:39:23
  Speaker 34: relaxed best.
• 9:39:37
  Speaker 3: From eight.
• 9:39:41
  Speaker 23: Down to one.
• 9:39:46
  Speaker 34: The west, feel that seed light energy spreading into my hands. Things.
• 9:40:13
  Speaker 11: Let's h number.
• 9:40:28
  Speaker 21: Night down to.
• 9:40:35
  Speaker 34: Tift cost to my cat starting pains.
• 9:41:36
  Speaker 38: Six us just see.
• 9:44:52
  Speaker 34: Nothing to say, maybe it just use
• 9:45:11
  Speaker 1: This is elect to state, this is just move