Latest / Deep Sleep Whisper Hypnosis (Jason Newland) / (no music) (10 hours) (ASMR) RELAX DEEPLY | Deep Sleep Whisper Hypnosis #536 | Jason Newland | 10th June 2025

Transcript

(no music) (10 hours) (ASMR) RELAX DEEPLY | Deep Sleep Whisper Hypnosis #536 | Jason Newland | 10th June 2025 · Deep Sleep Whisper Hypnosis (Jason Newland)

• 0:00
  Speaker 1: Hello, and welcome to jasonnew Land dot com. My name's
• 0:08
  Speaker 1: Jason new Land. Please only listen when you can safely
• 0:14
  Speaker 1: close your eyes. There's nothing for you to do. I'm
• 0:24
  Speaker 1: just gonna whisper in your ear. I'm gonna relax. We're
• 0:35
  Speaker 1: gonna feel sleepy because whispering activates that part of your
• 0:46
  Speaker 1: brain that knows, that recognizes it's time to let go. Hm,
• 1:01
  Speaker 1: it's time to let go of everything because there's nothing
• 1:12
  Speaker 1: to think about, nothing to be concerned with. When you relax.
• 1:21
  Speaker 2: Deeply, you take a break, you step back.
• 1:28
  Speaker 1: From that stuff. You give yourself permission to rest because
• 1:40
  Speaker 1: you deserve this opportunity to feel more relaxed. And as
• 1:57
  Speaker 1: you focus on your mind, noticing what kind of thoughts
• 2:04
  Speaker 1: are going on there, maybe being aware of the speed
• 2:14
  Speaker 1: of the thoughts, and perhaps my voice is much slower
• 2:30
  Speaker 1: than the speed of the maybe your internal dialogue. So
• 2:39
  Speaker 1: maybe as an idea, you could start to match your
• 2:47
  Speaker 1: own internal chatter.
• 2:55
  Speaker 3: With mine.
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  Speaker 1: Nor my internal chatter, but my voice. Now, there's no
• 3:09
  Speaker 1: way you'd know what my internal chatter was like as there. Really,
• 3:15
  Speaker 1: I'll be honest, there's not much going on inside my head.
• 3:20
  Speaker 1: It's almost like my internal voice is my external voice.
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  Speaker 1: It's the same the same speed, which means I'm probably
• 3:35
  Speaker 1: very slow. But as your internal voice slows down, maybe
• 3:48
  Speaker 1: to the speed of my voice, it may feel unusual
• 3:57
  Speaker 1: to start with. It may even be a bit annoying
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  Speaker 1: if you're not used to it. And I understand that
• 4:14
  Speaker 1: at times you wouldn't want to be thinking this slowly,
• 4:24
  Speaker 1: But this is a time when you're relaxing.
• 4:32
  Speaker 3: And when you're.
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  Speaker 1: Ready to just drift off. A nice, slow, soft voice
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  Speaker 1: can be more conducive to relaxing your body, because when
• 5:11
  Speaker 1: you're mind feels more relaxed, your body feels more relaxed,
• 5:32
  Speaker 1: and in turn, when your body feels relaxed, your mind
• 5:40
  Speaker 1: also feels more relaxed. It goes full circle. It's quite
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  Speaker 1: a good positive thing. The more relaxed you feel, the
• 6:00
  Speaker 1: more relaxed you feel. Continuing, Sometimes you may not even
• 6:13
  Speaker 1: be aware of just how much you need this relaxation
• 6:24
  Speaker 1: in your life. You may not have been aware or
• 6:33
  Speaker 1: even cared in the past the benefits that you gain
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  Speaker 1: from allowing the muscles in your body to listen to
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  Speaker 1: my voice and let go of all that stress, let
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  Speaker 1: go of that tension, and you don't have to try
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  Speaker 1: and do anything, just allow it to occur naturally, just
• 7:25
  Speaker 1: by listening to my voice, almost as if the energy
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  Speaker 1: from my voice is just spreading through your body, through
• 7:41
  Speaker 1: your face into the top of your head, moving all
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  Speaker 1: the way down, relaxing every single muscle in your face,
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  Speaker 1: your eyes, your jaw, your mouth, tongue, your neck, shoulders
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  Speaker 1: and arms, your hands and fingers, chest and stomach, your back,
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  Speaker 1: your hips, your buttocks and groin, your legs, and your
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  Speaker 1: feet and toes, all relaxing in their own way and
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  Speaker 1: in their own time because there's no pressure, there's no
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  Speaker 1: effort involved.
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  Speaker 4: It's just you.
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  Speaker 1: And me, and I'm the one doing the talking. You're
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  Speaker 1: the one listening. And even though you're listening, you may
• 9:34
  Speaker 1: start to notice that your mind.
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  Speaker 3: Begins to drift.
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  Speaker 1: Not because I'm extremely boring, because obviously I'm super exciting
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  Speaker 1: to listen to. That just seems to be something that
• 10:02
  Speaker 1: happens when your mind relaxes deeply, When the muscles of
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  Speaker 1: your eyes relax deeply, When you jore relaxes deeply, when
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  Speaker 1: you tell.
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  Speaker 3: Relaxes deply.
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  Speaker 1: In the back of your neck.
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  Speaker 3: Relaxes d plea, when the sids of your neckxis.
• 11:17
  Speaker 5: D PA.
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  Speaker 1: When the front of your neck and your throat realsis
• 11:37
  Speaker 1: d BLI when you shoulders.
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  Speaker 6: Rights D plea.
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  Speaker 3: When your upper arms reals D play.
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  Speaker 1: When you're elbows.
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  Speaker 7: Relaxs D.
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  Speaker 3: Play when your forearms relaxs D play.
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  Speaker 8: When your wrists do play when your chest.
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  Speaker 6: Exist D.
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  Speaker 3: Play in your stomach.
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  Speaker 6: Right excess D play in your upper back.
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  Speaker 3: Reis D play.
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  Speaker 1: When the middle of your back.
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  Speaker 6: Exist D.
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  Speaker 3: Play when your lower back.
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  Speaker 6: Really exist.
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  Speaker 1: Da blae.
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  Speaker 3: M hm.
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  Speaker 1: When your hips.
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  Speaker 9: Relax D b when you crying.
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  Speaker 10: Reus d.
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  Speaker 3: Ba mm hmmm, when your buttocks.
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  Speaker 6: Real D play.
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  Speaker 3: When you.
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  Speaker 6: Thighs really.
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  Speaker 1: D play.
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  Speaker 11: Ow when you knees really D play when your shins
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  Speaker 11: relad play when your calf muscles.
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  Speaker 6: Relax, D.
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  Speaker 1: Play when your ankles.
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  Speaker 6: Mhm reals.
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  Speaker 1: D play when the heels your feet.
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  Speaker 6: Res D play.
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  Speaker 1: When the tops slee your feet rects D play were
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  Speaker 1: in the buttons off your feet.
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  Speaker 4: Really do.
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  Speaker 12: Play mhm when your toes.
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  Speaker 6: Relis D.
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  Speaker 1: Play sure short.
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  Speaker 7: Reals D play they show upper arms.
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  Speaker 1: Really do.
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  Speaker 6: Play h.
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  Speaker 3: Initial armpits.
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  Speaker 6: Reallys D play.
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  Speaker 1: Shr elpers.
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  Speaker 6: Reallys D.
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  Speaker 3: Pays your forms.
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  Speaker 6: Relax D pay.
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  Speaker 1: As your wrists.
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  Speaker 6: Rights D pay.
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  Speaker 2: Mm hmm, that's the backs.
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  Speaker 6: A few hands.
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  Speaker 13: Ris d pay, it's the palms, few hands.
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  Speaker 1: H plcts day play, it's your toes in the ftual.
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  Speaker 6: Day play.
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  Speaker 3: Maybe you can.
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  Speaker 1: Feel that connection between your toes and your fingers, perhaps
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  Speaker 1: causing your tars and your fingers to feel ef and
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  Speaker 1: more peaceful, ef and more peaceful. Maybe you can feel
• 24:34
  Speaker 1: that connection between your elbows and your knees, causing you
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  Speaker 1: to feel even calmness and stillness.
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  Speaker 3: In your elbows.
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  Speaker 1: And your knees.
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  Speaker 3: Maybe you can feel.
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  Speaker 1: That connection between your shoulders and your hips issious shoulders
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  Speaker 1: and your hips. Really really feel so much more.
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  Speaker 10: Relaxed, ninety sen.
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  Speaker 3: Just now come.
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  Speaker 1: You feel.
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  Speaker 3: Relaxed, really relaxed, peaceful.
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  Speaker 4: Maybe you feel that your mind.
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  Speaker 3: It's not any.
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  Speaker 5: Sold down.
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  Speaker 1: Peaceful, so there's not much.
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  Speaker 5: Going on.
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  Speaker 1: Now you allow yourself to continue to.
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  Speaker 3: Drift even deeper into this sensation of deep deep.
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  Speaker 14: Comfort, deep deep, so calm.
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  Speaker 1: M hm and lose.
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  Speaker 3: And you can.
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  Speaker 1: Enjoy this feeling so relaxed, everything is so still, so
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  Speaker 1: peaceful and tranquil.
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  Speaker 6: Mm hm.
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  Speaker 3: Maybe all you want.
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  Speaker 1: To do is just drift away, if you haven't already.
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  Speaker 5: Do that.
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  Speaker 3: Now all of your internal organs can be affected an
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  Speaker 3: extrainin positive way.
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  Speaker 15: By my voice, Sir, A super peaceful SERMs.
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  Speaker 1: It feels.
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  Speaker 3: Really pleasant to yourself.
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  Speaker 4: This time, relax in a more deep and meaningful way,
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  Speaker 4: maybe in a way that can not just allow you
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  Speaker 4: to feel calmer now and throughout the time we spend
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  Speaker 4: together here, not just relaxed at the end of the
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  Speaker 4: recording when it's finished and you can enjoy that sense
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  Speaker 4: of comfort and peace, but also I think it would
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  Speaker 4: be nice to have those feelings of relaxation continue for
• 33:22
  Speaker 4: longer after the recording has ended, so that you can
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  Speaker 4: still benefit from listening to my voice, maybe in a
• 33:47
  Speaker 4: few hours time, perhaps tomorrow, and then by listening regularly,
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  Speaker 4: especially if you find like some people do and myself
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  Speaker 4: as well. Sometimes I find one particular recording that really
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  Speaker 4: resonates with me, and I just listen to it over
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  Speaker 4: and over again every morning, every evening. There was this
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  Speaker 4: recording from We're going back to about nineteen ninety nine.
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  Speaker 4: It wasn't hypnosis, but it was a guided visualizations. It
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  Speaker 4: kind of was hypnosis really, and I managed to find
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  Speaker 4: it again and it still has the same effect on me.
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  Speaker 4: And part of it was the person's voice relaxed me,
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  Speaker 4: just felt so peaceful, and I'd look forward to listening
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  Speaker 4: to her in the morning and in the evening. And
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  Speaker 4: I knew before even pressing the play button that as
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  Speaker 4: soon as I've done that, pressed the play button. This
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  Speaker 4: is in the days of CD players, pressed the play button,
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  Speaker 4: if that it might have even been a tape tape recorder,
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  Speaker 4: I'd lie down on the bed and then even without
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  Speaker 4: necessarily listening to her words because I had them memorized. Really,
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  Speaker 4: it was as if my body knew exactly what to do,
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  Speaker 4: and the muscles just almost went into automatic relaxation, and
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  Speaker 4: I remember my mind would slow down.
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  Speaker 5: Now.
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  Speaker 4: Now, I was listening to this recording in the early
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  Speaker 4: days of learning hypnosis, and long before I ever made
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  Speaker 4: any videos or audio recordings myself, because I didn't start
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  Speaker 4: doing that till two thousand and six, I knew, I
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  Speaker 4: knew how helpful I found being able to just let go,
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  Speaker 4: to have that trust in the person that I'm listening to,
• 38:24
  Speaker 4: knowing that it's going to be just as relaxing, if
• 38:32
  Speaker 4: not more so. Each time you hear my voice, you
• 38:42
  Speaker 4: may feel the same. Some people have been listening to
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  Speaker 4: me for over a decade. Maybe not solidly, obviously not
• 39:07
  Speaker 4: twenty four hours a day, but maybe people come back.
• 39:15
  Speaker 4: Some people maybe listen every day. There's something that I
• 39:30
  Speaker 4: do which you may not realize by listening, is when
• 39:47
  Speaker 4: I record these recordings now, for example, I also am
• 40:02
  Speaker 4: affected by the words that I say. So if I
• 40:16
  Speaker 4: set you focus on your feet, notice your feet relaxing,
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  Speaker 4: I will be focusing on my feet. I will be
• 40:35
  Speaker 4: noticing my feet relaxing. If I said, focus on your hands,
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  Speaker 4: and maybe notice the difference between each hand, Perhaps notice
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  Speaker 4: the the air in the room, the temperature of the room.
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  Speaker 4: On the backs of your hands. You may start to
• 41:25
  Speaker 4: notice what almost feels like a very light breeze, even
• 41:33
  Speaker 4: though there may not be any type of breeze at
• 41:37
  Speaker 4: all where you are right now. And as you become
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  Speaker 4: aware of your hands, I'm also aware of how relaxed
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  Speaker 4: my hands our feeling.
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  Speaker 5: Now.
• 42:28
  Speaker 4: And when it comes to potentially drifting off to sleep,
• 42:35
  Speaker 4: which may be the reason you're listening, I also feel
• 42:47
  Speaker 4: drowsy when I make these recordings. I also notice, yes,
• 43:02
  Speaker 4: my mind drifting. In fact, at times I've actually fallen
• 43:18
  Speaker 4: asleep without even noticing, and then I carry on talking
• 43:38
  Speaker 4: it's only when I listen back to do the editing
• 43:47
  Speaker 4: I hear snoring, and I think, I don't remember snoring.
• 43:57
  Speaker 4: I remember talking. This snoring was a pig turned up.
• 44:08
  Speaker 4: That's why I sound like when I snow. How I
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  Speaker 4: get really into the whole experience. I don't know how
• 44:29
  Speaker 4: you feel. How relaxed do you feel in your feet,
• 44:41
  Speaker 4: how relaxed you feel in your hands. I have noticed
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  Speaker 4: more and more that the more relaxed, deeper level of
• 45:23
  Speaker 4: comfort you feel, the easier you're breathing becomes. It's almost
• 45:41
  Speaker 4: like that additional muscle relaxation. So this allows you to
• 46:01
  Speaker 4: breathe easier without necessarily focusing on your breath. However, being
• 46:27
  Speaker 4: able to notice the ease in which you breathe so naturally,
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  Speaker 4: you breathe so very easily and smoothly. Whenever I imagine
• 47:54
  Speaker 4: my breathing improving, when I've got my eyes closed, I
• 48:11
  Speaker 4: tend to visualize a beautiful field with trees and flowers
• 48:31
  Speaker 4: producing all that life giving oxygen. It feels nice too,
• 49:06
  Speaker 4: if nothing else, just taking some time away from everything,
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  Speaker 4: enjoying that feeling of peace serenity with a joyful heart,
• 50:34
  Speaker 4: Time seems to just drip by so very slowly, relaxed,
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  Speaker 4: so deeply, peaceful, completely unattached to any thoughts whatsoever in
• 51:44
  Speaker 4: this moment, completely free, noticing that your mind has slowed down.
• 52:57
  Speaker 4: Slowed down because nothing really requires your attention. You can
• 53:44
  Speaker 4: enjoy the physical sensations of allowing the stress drip out
• 54:01
  Speaker 4: of your body, dripping out of every part of your
• 54:21
  Speaker 4: body and being released from your brain in your mind
• 55:05
  Speaker 4: slowly but surely. The muscle sing legs relax so very deeply,
• 56:05
  Speaker 4: reacts so deeply, and the feelings, the pleasant feelings in
• 56:37
  Speaker 4: your arms and shoulders, deepening each which parts of your
• 57:01
  Speaker 4: body further and deeper and deeper, noticing the feelings in
• 57:43
  Speaker 4: the back of your neck, feelings in your wrists, muscles,
• 58:45
  Speaker 4: in front of your body. I allsay, feeling peaceful deeply,
• 59:39
  Speaker 4: there's a sense of peace spreads through your fairy core.
• 1:00:20
  Speaker 16: Even when you.
• 1:00:24
  Speaker 4: Focus on your mind, your mind becomes beve and slower,
• 1:01:04
  Speaker 4: beven deep, relaxing, so very slow. Your stomach ta's for
• 1:02:25
  Speaker 4: in you's stomach.
• 1:02:48
  Speaker 16: Look back.
• 1:02:54
  Speaker 4: Notice notice how relaxed you'd now feel in the hole
• 1:03:24
  Speaker 4: of your back. Your spy from your brain all the
• 1:03:57
  Speaker 4: way down the middle of your back, back sending and
• 1:04:04
  Speaker 4: receiving millions of messages every day. Deepcomfort increasing deeply relaxed
• 1:05:10
  Speaker 4: your knees, spreading these signals down a spinal cord into
• 1:05:50
  Speaker 4: every part of your body, Mr. Shins and your calf muscles.
• 1:06:37
  Speaker 4: We're outbos feelings of peace and tranquility. Tea spreading through
• 1:07:06
  Speaker 4: your body, tips of your toes, to your eyes, your fingers,
• 1:07:27
  Speaker 4: all the way till your lower back.
• 1:07:31
  Speaker 5: M the tinker.
• 1:07:44
  Speaker 4: Datinker, peace drift in mind, just wandering away, happy to
• 1:08:55
  Speaker 4: let go, that go completely, Let go so tranquil, no
• 1:10:00
  Speaker 4: old body enjoying a sensor, Lett him.
• 1:10:31
  Speaker 16: Go, heven more, be.
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  Speaker 4: Enjoying the space, this space of peace and safety. So
• 1:13:03
  Speaker 4: firy f lix, lets he go. Maybe we can just
• 1:15:04
  Speaker 4: focus on the different parts of your body, just to
• 1:15:13
  Speaker 4: notice your forehead and your eyes mutual, so loose, noticing
• 1:16:42
  Speaker 4: the sense of complete freedom, absolute freedom, bri dresting peace,
• 1:18:15
  Speaker 4: for energy, peace to breathe.
• 1:18:56
  Speaker 17: So much easier, assassa.
• 1:19:40
  Speaker 4: Yes, you may have or may not have noticed your
• 1:20:13
  Speaker 4: mind drifting peaceful mony, even more deeply in the direction
• 1:21:15
  Speaker 4: of total blissful pace, blissful pace.
• 1:22:01
  Speaker 5: To raft.
• 1:22:50
  Speaker 4: Out to pace, come soup, com let him go, peace
• 1:24:01
  Speaker 4: with mind relaxed forty so relaxed, so relaxed. Your body
• 1:25:12
  Speaker 4: feels almost invisible, so very relaxed. I'm peaceful, so.
• 1:25:52
  Speaker 5: Pa so.
• 1:26:16
  Speaker 18: Like Moss.
• 1:26:52
  Speaker 4: And you could start to notice that you are feeling
• 1:26:58
  Speaker 4: more relaxed, even though I've not purposely focused your mind
• 1:27:11
  Speaker 4: upon that sense of physical comfort that is growing within
• 1:27:18
  Speaker 4: you throughout your body, and your mind starts to slow down,
• 1:27:32
  Speaker 4: and that could be almost in recognition of I guess
• 1:27:40
  Speaker 4: my speech not being particularly fast, and things just generally
• 1:27:54
  Speaker 4: feel calmer. Just by listening to my voice, you give
• 1:28:05
  Speaker 4: yourself an opportunity to take a break from the day,
• 1:28:14
  Speaker 4: take a break from your life as it is, and
• 1:28:22
  Speaker 4: to give yourself a rest, giving yourself permission to take
• 1:28:30
  Speaker 4: some time off and to allow your body to relax
• 1:28:37
  Speaker 4: and allow your mind to slow down, which in turn
• 1:28:48
  Speaker 4: releases the tension any stresses that you had in your body,
• 1:29:00
  Speaker 4: almost as if the parts of your body just open up,
• 1:29:05
  Speaker 4: allowing the negativity out and at the same time replacing
• 1:29:18
  Speaker 4: that negativity with positive heathing energy, which then fills your
• 1:29:27
  Speaker 4: body up and your mind to also starts to appreciate
• 1:29:40
  Speaker 4: those feelings of increasing confidence, an almost uplifting feeling positive healing,
• 1:30:02
  Speaker 4: an energy that spreads through your body like a wave
• 1:30:12
  Speaker 4: of comfort. And all this comes from just allowing yourself
• 1:30:27
  Speaker 4: a few minutes, maybe half an hour, however long you
• 1:30:33
  Speaker 4: want it to be, to just rest and allow your
• 1:30:45
  Speaker 4: mind and your body to almost reset itself to the
• 1:30:56
  Speaker 4: settings of comfort and relaxation, calmness, which allows more room
• 1:31:12
  Speaker 4: for feelings of pleasure and happiness to move around your
• 1:31:26
  Speaker 4: body and into your mind, almost as if your mind
• 1:31:34
  Speaker 4: and your body are sinking together, almost mirroring each other
• 1:31:46
  Speaker 4: with that growing positivity and calmness, And it feels nice.
• 1:32:00
  Speaker 4: It really does feel nice to know that you are
• 1:32:06
  Speaker 4: the one that has allowed yourself to feel more comfort
• 1:32:20
  Speaker 4: and to experience.
• 1:32:24
  Speaker 5: More at this.
• 1:32:27
  Speaker 4: Deep relaxation spreading throughout your body. And as I focus
• 1:32:44
  Speaker 4: on each part of your body, you can notice that
• 1:32:50
  Speaker 4: that part becomes even more relaxed just by focusing on it,
• 1:33:07
  Speaker 4: becomes even more calm and comfortable just by focusing. And
• 1:33:21
  Speaker 4: as I move down your body, starting at your head,
• 1:33:29
  Speaker 4: the parts that you've already focused on will continue to
• 1:33:36
  Speaker 4: relax deeply, and those parts that we've not yet focused
• 1:33:44
  Speaker 4: on or just automatically release any remaining tension in anticipation
• 1:33:57
  Speaker 4: of even more comfort about to come. Now, I'm going
• 1:34:11
  Speaker 4: to start by focusing on your forehead. Just being aware
• 1:34:18
  Speaker 4: of the feelings of your forehead and any background sounds
• 1:34:28
  Speaker 4: like mister Herbert the Pigeon can just allow you to
• 1:34:33
  Speaker 4: feel even more relaxed. Just means you're in the moment.
• 1:34:44
  Speaker 4: This isn't this isn't a sterile environment. This is the world.
• 1:34:52
  Speaker 4: I live in the countryside, so there's lots of nature
• 1:34:59
  Speaker 4: sounds around. So as you focus on your forehead, just
• 1:35:10
  Speaker 4: notice how it becomes even more relaxed as you focus
• 1:35:20
  Speaker 4: only on my voice and that part of your body.
• 1:35:29
  Speaker 4: Moving down to your eyes, focusing on your eyes, noticing
• 1:35:40
  Speaker 4: how your eyelids feel so heavy yet so light at
• 1:35:50
  Speaker 4: the same time, and all the muscles around your eyes relaxingly.
• 1:36:05
  Speaker 4: Moving your focus down to your mouth, your lips, your tongue,
• 1:36:13
  Speaker 4: your teeth, and your gumbs, the whole of your mouth relaxing,
• 1:36:25
  Speaker 4: calm and loose. As you focus now on your jaw,
• 1:36:38
  Speaker 4: not just the parts of your jaw near your mouth,
• 1:36:43
  Speaker 4: your chin, but all the way up the size of
• 1:36:47
  Speaker 4: your face to your ears, the hole of your jaw,
• 1:36:56
  Speaker 4: feeding more relaxed and calm, focusing on your neck, the
• 1:37:24
  Speaker 4: front of your neck and your throat relaxing and loose
• 1:37:32
  Speaker 4: and calm. The side of your neck, the right and
• 1:37:42
  Speaker 4: left side of your neck relax and lease and calm.
• 1:38:01
  Speaker 4: And now the back of your neck, focusing on the
• 1:38:08
  Speaker 4: back of your neck, letting go of any tension that
• 1:38:18
  Speaker 4: may have been there before, and enjoying that sense of
• 1:38:28
  Speaker 4: increasing comfort and release that you can experience in the
• 1:38:39
  Speaker 4: back of your neck. Moving down your back and moving
• 1:38:51
  Speaker 4: either side of your spine right from the top of
• 1:38:56
  Speaker 4: your back all the way down to the bottom of
• 1:39:02
  Speaker 4: your back down to your lower back. And as you
• 1:39:19
  Speaker 4: move up and down your spine, you can feel the
• 1:39:26
  Speaker 4: muscles either side of your spine relaxing even more. And
• 1:39:41
  Speaker 4: as those muscles relax, that sense of comfort starts to
• 1:39:48
  Speaker 4: spread outwards from your spine into both sides of your back,
• 1:40:03
  Speaker 4: the top of your back, the middle and your lower back.
• 1:40:10
  Speaker 4: And as you scan gently and slowly up and down
• 1:40:17
  Speaker 4: your back, there's the muscles in the top of your
• 1:40:22
  Speaker 4: back relax and become looser. The muscles in the middle
• 1:40:32
  Speaker 4: of your back also seem to just almost divide from
• 1:40:40
  Speaker 4: each other, separating and almost melting, and in your lower back.
• 1:40:57
  Speaker 4: It seems to be an extra special thing. Then of comfort,
• 1:41:10
  Speaker 4: the spreads into your hips, sit down your lower back,
• 1:41:16
  Speaker 4: into your hips, into the area where your cocksicks are,
• 1:41:28
  Speaker 4: and into your buttocks, and all those muscles that spread
• 1:41:37
  Speaker 4: from your lower back into your hip area start to melt,
• 1:41:51
  Speaker 4: start to really let go, and you nowhere about to
• 1:42:04
  Speaker 4: focus on your shoulders. Your back and your spine will
• 1:42:11
  Speaker 4: continue to let go, continue to relax so calmly, and
• 1:42:32
  Speaker 4: if you focus on your shoulders, you may notice that're
• 1:42:38
  Speaker 4: already feeling really loose, already feeding calm and fear. Those
• 1:43:13
  Speaker 4: muscles then move from your neck into your shoulders, feel
• 1:43:29
  Speaker 4: so soft and gentle, so smooth and calm, and the
• 1:43:58
  Speaker 4: feeling in your shoulders seems to spread deep into your shoulders,
• 1:44:13
  Speaker 4: that sense of relaxation, not just traveling deeply into your muscles,
• 1:44:26
  Speaker 4: but also relaxing the bones and moving all away to
• 1:44:39
  Speaker 4: underneath your arms, relaxing a whole area between the tops
• 1:44:49
  Speaker 4: of your shoulders and underneath your arms. He Then you
• 1:45:03
  Speaker 4: feel so relaxed and comfortable in your shoulders, which sends
• 1:45:17
  Speaker 4: that deep healing message into your arms, and you may
• 1:45:38
  Speaker 4: feel almost as if your arms are not even there.
• 1:45:45
  Speaker 4: Because they're so relaxed, so deeply relaxed, so.
• 1:46:06
  Speaker 19: So calm, so.
• 1:46:29
  Speaker 4: Pose, not feeling, spreading all the way down your arms
• 1:46:47
  Speaker 4: to elbows, including your elbows, circumforts, spreads or away into
• 1:47:16
  Speaker 4: rests of forearments, and your rests so heavy, yet at
• 1:47:35
  Speaker 4: the same.
• 1:47:37
  Speaker 5: Time so light.
• 1:47:49
  Speaker 4: And gentle, freaky.
• 1:48:15
  Speaker 18: Si.
• 1:48:18
  Speaker 5: Now on.
• 1:48:22
  Speaker 4: Your hands, my hands, so peaceful in your hands. There's
• 1:49:15
  Speaker 4: a sense of real peace. It just seems to I
• 1:49:38
  Speaker 4: feel so familiar when your hands relax deeply. Else the
• 1:50:17
  Speaker 4: things you things, sadly a thing you tips, maving your
• 1:51:55
  Speaker 4: attention to refront to your body, so comfortable, move man,
• 1:52:25
  Speaker 4: your focus, your legs, love mus souls.
• 1:53:51
  Speaker 20: In your thighs, your knees.
• 1:54:13
  Speaker 4: So relaxed, the calf muscles and just shains compasia four
• 1:56:50
  Speaker 4: faith your feet, sir, peaceful, so calm, so peaceful, so calm,
• 1:57:49
  Speaker 4: sup peaceful, so calm, so peace fall RelA same.
• 1:58:19
  Speaker 19: Peace fall, so calm, loving that.
• 1:58:34
  Speaker 4: Deep relaxation to spread your chest, in your stomach, so
• 1:58:46
  Speaker 4: really letting go h everything. So I'm gonna start counting
• 1:59:12
  Speaker 4: down now, from twenty down to one. You can imagine
• 1:59:24
  Speaker 4: in a way it's like just walking down some steps
• 1:59:30
  Speaker 4: and each step or twenty steps, and each step represents
• 1:59:35
  Speaker 4: a level of comfort. Each step represents a deepening of
• 1:59:48
  Speaker 4: that comfort and the furvies you walk down those steps
• 2:00:01
  Speaker 4: a deeper and more relaxed. Do you feel.
• 2:00:10
  Speaker 5: So?
• 2:00:11
  Speaker 4: Starting with number twenty twenty nineteen eighteen seventeen sixteen US
• 2:03:35
  Speaker 4: US ten foureen four see too well fi nine.
• 2:11:10
  Speaker 21: Eight seven.
• 2:12:21
  Speaker 6: H h h h.
• 2:13:38
  Speaker 4: H si.
• 2:15:03
  Speaker 22: Five four.
• 2:17:01
  Speaker 6: H h.
• 2:17:31
  Speaker 5: H one. And now.
• 2:20:55
  Speaker 4: As you focus on your eyes, we're gonna count down
• 2:21:08
  Speaker 4: from ten down to one. Focus in just on your eyes,
• 2:21:23
  Speaker 4: your eyelids, the muscles around your eyes, your eye walls themselves,
• 2:21:33
  Speaker 4: a whole area that makes up your eye. And as
• 2:21:50
  Speaker 4: we count down from ten down to one, whilst focus
• 2:21:59
  Speaker 4: in on your eye, you'll become twice is relaxed with
• 2:22:14
  Speaker 4: each number counting down, and you may find the all
• 2:22:27
  Speaker 4: you want to do is just drift off to sleep.
• 2:22:36
  Speaker 4: And if that's what you want, then just allow yourself
• 2:22:43
  Speaker 4: to do that. Now, focusing on your eyes, I'm going
• 2:22:58
  Speaker 4: to begin counting down from ten down to one. Right now,
• 2:23:16
  Speaker 4: ten nine fight.
• 2:25:00
  Speaker 23: Say five.
• 2:28:26
  Speaker 4: Four three two one. So counted down from ten.
• 2:32:30
  Speaker 18: To one.
• 2:32:33
  Speaker 4: Ten nine eight seven six five four three two one,
• 2:33:04
  Speaker 4: and maybe that was a bit too quick in order
• 2:33:07
  Speaker 4: to relax. Maybe it's a bit too fast for you
• 2:33:11
  Speaker 4: to notice the calming of your body, maybe even a
• 2:33:21
  Speaker 4: little bit of pressure there, Like you're count it down
• 2:33:25
  Speaker 4: from ten to one. What do you expect me to do? Man,
• 2:33:29
  Speaker 4: expect me to stick gold floppy just because you're counting down.
• 2:33:39
  Speaker 4: If you try it again, but this time, I go
• 2:33:42
  Speaker 4: this slower. This time, as you focus on the whole
• 2:33:50
  Speaker 4: of your body before we focus on your legs, Just
• 2:33:56
  Speaker 4: notice how your body does start to feel more relaxed
• 2:34:11
  Speaker 4: with every number that I count down ten, nine, eight, seven, six, five, four, three, two.
• 2:35:48
  Speaker 5: One.
• 2:36:00
  Speaker 4: To notice how how you feel generally, how your body feels.
• 2:36:12
  Speaker 4: It's not necessarily even about counting down from ten to one.
• 2:36:24
  Speaker 4: It's that space that you have, that space between being
• 2:36:41
  Speaker 4: active physically or mentally to just sitting or lying down,
• 2:36:53
  Speaker 4: just being there, not doing anything, not saying anything, or
• 2:36:58
  Speaker 4: needing to think about anything. So it opens up a space,
• 2:37:06
  Speaker 4: you know, a bit of a space, a gap. And
• 2:37:15
  Speaker 4: the more I camped down from ten to one, the
• 2:37:20
  Speaker 4: bigger that gap becomes. So there's that gap of calmness,
• 2:37:29
  Speaker 4: of comfort, relaxation. It's a nice feeling and it moves
• 2:37:46
  Speaker 4: those stresses or discomforts physically or emotionally, moves them away.
• 2:38:03
  Speaker 4: Allows you.
• 2:38:07
  Speaker 5: To just.
• 2:38:10
  Speaker 4: Slow down. Someone to count again from ten down to one,
• 2:38:17
  Speaker 4: and notice that gap widening, the gap, And as it widens,
• 2:38:28
  Speaker 4: it's almost like the stress and attention falls into the
• 2:38:34
  Speaker 4: gap and gives you that distance, that space. Now ten nine, eight, seven, six, five,
• 2:39:55
  Speaker 4: four three two.
• 2:40:48
  Speaker 5: One.
• 2:41:00
  Speaker 4: Now, how does your body feel now? Can you notice that?
• 2:41:22
  Speaker 4: Do you feeling calmer, the feeling more relaxed as were? Now,
• 2:41:59
  Speaker 4: focus on your legs, just your legs. We're just gonna
• 2:42:20
  Speaker 4: start with focusing on your thighs. Of course, it's not
• 2:42:39
  Speaker 4: the most exciting thing to be doing, because I'm sure
• 2:42:48
  Speaker 4: like most of your body is not not going on
• 2:42:51
  Speaker 4: right now. Just focusing on the whole of your thighs,
• 2:43:06
  Speaker 4: the tops of your thighs, the sides of your thighs,
• 2:43:12
  Speaker 4: the bottoms of your thighs, your outer thighs, and your
• 2:43:17
  Speaker 4: inner thighs. Basically the whole of your thigh that leads
• 2:43:23
  Speaker 4: into your hip and it goes down to your knee joints. Now,
• 2:43:38
  Speaker 4: this is a big area. It's a very heavy area.
• 2:43:46
  Speaker 4: It's very strong, probably the strongest muscles in your body
• 2:43:53
  Speaker 4: or in your thighs. But I don't think we perhaps
• 2:44:09
  Speaker 4: give enough attention to our thighs. Perhaps we don't acknowledge
• 2:44:22
  Speaker 4: how important our thighs are to our lives, how much
• 2:44:44
  Speaker 4: they actually do.
• 2:44:45
  Speaker 5: For us.
• 2:44:50
  Speaker 4: All through our lives. And it may seem the sold
• 2:45:00
  Speaker 4: really weird, but I think that all of our body parts,
• 2:45:08
  Speaker 4: especially our thighs, need some TLC, a bit of love shown,
• 2:45:17
  Speaker 4: a bit of acknowledgement. I thank you gratitude for what
• 2:45:36
  Speaker 4: our thighs do for us. And I know this may
• 2:45:45
  Speaker 4: sound a bit strange. Maybe you think, why am I short?
• 2:45:52
  Speaker 4: How should be out in the garden hugging a tree
• 2:45:55
  Speaker 4: or something. Well, it's hard to set a microphone up
• 2:46:03
  Speaker 4: on a tree. That's why I'm doing this indoors. Otherwise
• 2:46:06
  Speaker 4: I would be outside hugging a tree. Now I can't
• 2:46:10
  Speaker 4: see the television from the tree. If you move down
• 2:46:18
  Speaker 4: to your knees gain such an important part. And I
• 2:46:28
  Speaker 4: think we don't necessarily I'll speak for myself here, I
• 2:46:35
  Speaker 4: don't necessarily appreciate all that my knees do for me
• 2:46:42
  Speaker 4: until I have a problem with my knee. It's occasionally
• 2:46:47
  Speaker 4: if I maybe I'll pash it or it's aching for
• 2:46:52
  Speaker 4: some reason. It's then that I realize how much it does.
• 2:47:01
  Speaker 4: You know, the benefit of being able to use my
• 2:47:04
  Speaker 4: legs without any kind of physical discomfort is a beautiful
• 2:47:14
  Speaker 4: thing that's possibly not appreciated until it's temporarily removed. You
• 2:47:23
  Speaker 4: know that's comfort. But as you focus on your knees,
• 2:47:32
  Speaker 4: regardless of how your knees feel, you can have that
• 2:47:38
  Speaker 4: sense of gratitude and love to your needs for all
• 2:47:44
  Speaker 4: that they do for you, and you can still have
• 2:47:57
  Speaker 4: that attention on your thighs. Maybe notice how your thighs feel.
• 2:48:04
  Speaker 4: Maybe you've noticed that they are relaxing more deeply as
• 2:48:22
  Speaker 4: you focus now on the bottoms of your legs, your shins,
• 2:48:28
  Speaker 4: and your calf muscles, and the bones between your knees
• 2:48:35
  Speaker 4: and your feet, incorporating of course, your ankles so important.
• 2:48:48
  Speaker 4: Anyone that's had even like the slightest sprain of an
• 2:48:53
  Speaker 4: ankle knows how how much we take our ankles for granted.
• 2:49:07
  Speaker 4: And it's kind of strange in a way when you
• 2:49:09
  Speaker 4: think that. You know, logically, our wrists are a lot
• 2:49:15
  Speaker 4: thinner than the rest of our arms, which is okay,
• 2:49:20
  Speaker 4: it doesn't I can't see any problem with that. Because
• 2:49:23
  Speaker 4: we're just picking stuff up. But our ankles so much
• 2:49:30
  Speaker 4: thinner than the rest of our legs, and from a
• 2:49:40
  Speaker 4: physics perspective or logical even it doesn't really make sense
• 2:49:46
  Speaker 4: that all this weight would ultimately be resting on your
• 2:49:53
  Speaker 4: ankles then leading to your feet, that thin area, thin bone. Yeah,
• 2:50:08
  Speaker 4: it does so much great work. Supports us, supports our
• 2:50:14
  Speaker 4: body for a lifetime, helps us to balance, It helps
• 2:50:26
  Speaker 4: you to get around and be mobile. And there's the
• 2:50:39
  Speaker 4: calf muscles. Of course, when I was younger, I couldn't
• 2:50:47
  Speaker 4: see the point in calf muscles. Didn't seem to do anything. Okay,
• 2:50:53
  Speaker 4: if I walked around on tiptoes, then my calf muscles
• 2:50:57
  Speaker 4: get some work. But of course that's not true. The
• 2:51:01
  Speaker 4: carved muscles are being used whenever we use our legs,
• 2:51:11
  Speaker 4: and your shins there to protect your lower legs, shaped
• 2:51:23
  Speaker 4: in a way almost as a protector for the bone,
• 2:51:35
  Speaker 4: leading of course to your ankles and your feet. But
• 2:51:47
  Speaker 4: we're not going to focus on your feet. We're just
• 2:51:49
  Speaker 4: going to focus on the legs. I realize that now
• 2:51:56
  Speaker 4: that I've mentioned your feet, it probably focuses no them anyway,
• 2:52:01
  Speaker 4: So maybe I should focus on your feet a little bit.
• 2:52:08
  Speaker 4: You can have them in your awareness the same as
• 2:52:12
  Speaker 4: you have your thighs in your awareness. Even though we
• 2:52:17
  Speaker 4: haven't been focusing on your thighs for a few minutes,
• 2:52:22
  Speaker 4: let me focusing on your ankles. There's still that sensation
• 2:52:34
  Speaker 4: of comfort in your thighs and this that movement of
• 2:52:49
  Speaker 4: energy because the thighs hold lots of different sensations. Of course,
• 2:52:59
  Speaker 4: there's the muscle, the big straw muscles that we have
• 2:53:04
  Speaker 4: in our thighs, but the skin on the outside of
• 2:53:17
  Speaker 4: the thighs, as in the outside of all of our body,
• 2:53:23
  Speaker 4: can be very sensitive, sensitive to the touch, sensitive to temperature.
• 2:53:41
  Speaker 4: And inside your thighs the bones, there's the muscle, there's
• 2:53:49
  Speaker 4: the blood, vessels, the ar trees, all this stuff that's
• 2:53:54
  Speaker 4: inside your thighs. And I guess sometimes it'd be nice
• 2:54:03
  Speaker 4: if you could actually put your fingers inside your thighs
• 2:54:08
  Speaker 4: and a message, so you can message on the outside,
• 2:54:13
  Speaker 4: of course, but to be able to get deep into
• 2:54:16
  Speaker 4: the muscles and to be able to just massage inside
• 2:54:21
  Speaker 4: your thighs, message in the bones of your leg, massage
• 2:54:28
  Speaker 4: in all the veins, and just gently healing your thighs,
• 2:54:41
  Speaker 4: and you could move down message and inside your knees,
• 2:54:48
  Speaker 4: just message in those bones, but with healing fingertips, spreading
• 2:54:55
  Speaker 4: that healing energy deep into the joints of your knees.
• 2:55:06
  Speaker 4: Of course, there's the back of your your knee and
• 2:55:10
  Speaker 4: the inside crease where your knee is. It's a very
• 2:55:16
  Speaker 4: sensitive area. Very it feels very nice when you stroke it.
• 2:55:23
  Speaker 4: That might be because it's an area that's not really
• 2:55:27
  Speaker 4: touched very often. It's almost like a hidden part, that
• 2:55:34
  Speaker 4: crease in your legs. It's almost it's like a part
• 2:55:41
  Speaker 4: that has a sensitivity, which is a little bit different.
• 2:55:53
  Speaker 4: Of course, it's protected by your legs. So you can
• 2:56:03
  Speaker 4: imagine putting your fingers into that crease in your legs,
• 2:56:14
  Speaker 4: that fold in between your legs. You can just message
• 2:56:18
  Speaker 4: with your fingertips. Imagine your fingertips going inside message in
• 2:56:25
  Speaker 4: the muscle tissue. You can of course feel the bones
• 2:56:35
  Speaker 4: of your knees heading through your fingertips, and then as
• 2:56:47
  Speaker 4: you go down to your calf muscles. Now that's the
• 2:56:53
  Speaker 4: part I'd like to be able to really put my
• 2:56:57
  Speaker 4: fingertips deep inside muscles, massage in every single tissue of
• 2:57:07
  Speaker 4: that muscle, healing every part, and then doing the same
• 2:57:19
  Speaker 4: for my shins massage in and gently stroking the bones,
• 2:57:28
  Speaker 4: gently stroking them, healing in a loving way, because they
• 2:57:34
  Speaker 4: deserve to be treated as the precious bones that they are.
• 2:57:42
  Speaker 4: Because our legs are so precious as in all the
• 2:57:45
  Speaker 4: other parts of our body, and more precious of any
• 2:57:51
  Speaker 4: ChIL on the planet. When you start to think about
• 2:58:09
  Speaker 4: your legs in this way, it can change your perspective.
• 2:58:21
  Speaker 4: It might sound a bit a bit silly to start
• 2:58:27
  Speaker 4: with the idea of having love for your legs, showing
• 2:58:34
  Speaker 4: appreciation for your thighs, wanting to be able to put
• 2:58:42
  Speaker 4: your hands in your thighs and massage the muscles and
• 2:58:50
  Speaker 4: the bones, and to get your fingers deep in there,
• 2:58:56
  Speaker 4: releasing all tension, just to show how much you care
• 2:59:08
  Speaker 4: about your legs, how much you care for what your
• 2:59:13
  Speaker 4: legs do for you regularly, your knees, your calves, your ankles.
• 2:59:27
  Speaker 4: The strength of your ankles, considering how thin they are
• 2:59:35
  Speaker 4: compared to the rest of your legs, especially your thighs. Yeah,
• 2:59:43
  Speaker 4: they're so strong, so flexible, absolutely amazing things. Your ankles
• 2:59:55
  Speaker 4: are truely a gift because of what they do for you,
• 3:00:10
  Speaker 4: supporting all that weight, regardless of how what weight you are,
• 3:00:18
  Speaker 4: even if you're only eight stone, there's still a lot
• 3:00:23
  Speaker 4: of weight for these little ankles. Now I'm a lot
• 3:00:30
  Speaker 4: heavier than eight stone double down, Yet my ankles support
• 3:00:40
  Speaker 4: my body all the time, although they do give off
• 3:00:47
  Speaker 4: a sigh of relief when I sit down, as in fact,
• 3:00:53
  Speaker 4: my whole legs do my feet feet or so go
• 3:01:02
  Speaker 4: my toes clap. I'm so happy. Your legs really are amazing.
• 3:01:32
  Speaker 4: And I know that talking about talking about your legs
• 3:01:36
  Speaker 4: is probably possibly among the most most boring things I've
• 3:01:42
  Speaker 4: ever heard anyone say. Possibly you're boring or not. Everything
• 3:01:51
  Speaker 4: I said is true. Your legs are amazing. Your legs
• 3:02:07
  Speaker 4: deserve not just respect, they deserve to relax deeply. They
• 3:02:27
  Speaker 4: deserve to take some time out of the day to
• 3:02:32
  Speaker 4: just let go completely. Your legs really can relax. And
• 3:03:08
  Speaker 4: because the legs are so such a most, you know,
• 3:03:13
  Speaker 4: very important part of your body. When you relax your legs,
• 3:03:19
  Speaker 4: the rest of your body also naturally follows in that
• 3:03:30
  Speaker 4: journey of comfort. I can feel it in my hips.
• 3:03:42
  Speaker 4: My hips feel really loose, and also my lower back
• 3:03:49
  Speaker 4: as well. My lower back really feels it feels stretched,
• 3:03:57
  Speaker 4: even though I'm just sitting in a chair and there's
• 3:04:00
  Speaker 4: no stretching as far as I'm aware that I'm doing.
• 3:04:06
  Speaker 4: It's almost as if the muscles are just relaxed so
• 3:04:09
  Speaker 4: much that there is a natural stretch as the tension
• 3:04:16
  Speaker 4: has reduced a lot. And I'm now going to count
• 3:04:37
  Speaker 4: down from ten down to one, and you can continue
• 3:04:47
  Speaker 4: to feel wonderfully relaxed ten nine, eight, seven, six, five
• 3:05:18
  Speaker 4: four three two one relax. So I'm just going to
• 3:05:46
  Speaker 4: count down for five down to one, and as a countdown,
• 3:05:53
  Speaker 4: if you just focus on the numbers, just the numbers
• 3:05:59
  Speaker 4: counting down, and notice how you feel in this moment
• 3:06:10
  Speaker 4: as you hear the numbers counting down, knowing that those
• 3:06:14
  Speaker 4: numbers counting down represent you feeling calmer, not just in
• 3:06:28
  Speaker 4: your body, but also relaxing your mind. I just notice
• 3:06:36
  Speaker 4: how you feel. There's nothing to do, there's nothing to say,
• 3:06:43
  Speaker 4: there's nothing to think about, starting with number five or
• 3:07:09
  Speaker 4: three two one. Now, as you notice the gradual letting
• 3:07:45
  Speaker 4: go of the tension in your body, you may also
• 3:07:54
  Speaker 4: begin to notice and be aware of how you might
• 3:08:00
  Speaker 4: end is starting to slow down. This is just a
• 3:08:08
  Speaker 4: natural thing that happens. It's not really a special procedure.
• 3:08:17
  Speaker 4: It's just natural because as your body relaxes, your mind
• 3:08:23
  Speaker 4: also starts to relax, and the more your mind relaxes,
• 3:08:28
  Speaker 4: the more your body relaxes. It's just a continuous circle
• 3:08:33
  Speaker 4: of relaxation, and there is that calmness that comes from
• 3:08:46
  Speaker 4: relative quietness. You know, even even if there's background sounds,
• 3:08:53
  Speaker 4: either your side or mind is still going to be
• 3:08:59
  Speaker 4: quite calm. You know, you haven't got the television on,
• 3:09:04
  Speaker 4: there's no music in the background unless you're listening to
• 3:09:08
  Speaker 4: the recording. With music, of course, you're very likely not
• 3:09:16
  Speaker 4: going to be sitting in a room with other people.
• 3:09:19
  Speaker 4: Of course you might be, but generally it's more ideal
• 3:09:24
  Speaker 4: if you can do this on your own, so no distractions,
• 3:09:35
  Speaker 4: and when you stop thinking about stuff, relaxation automatically rises.
• 3:09:50
  Speaker 4: A sense of comfort starts to grow, and without trying
• 3:10:01
  Speaker 4: to build it up into something fantastical or something magical,
• 3:10:12
  Speaker 4: this is just a natural process, something that's easy to accomplish.
• 3:10:25
  Speaker 4: In fact, it's almost the sense of relaxing completely happens
• 3:10:33
  Speaker 4: really when you put no effort into it. It's not
• 3:10:38
  Speaker 4: something that you can really force. It's something that happens naturally.
• 3:10:49
  Speaker 4: And part of the process of this recording and others
• 3:10:58
  Speaker 4: is simply two allow you to take advantage of this space,
• 3:11:12
  Speaker 4: this time, to just let go, to just be here,
• 3:11:27
  Speaker 4: to be in tune with how you feel, yet with
• 3:11:40
  Speaker 4: the intention of wanting to relax deeply and maybe even
• 3:11:54
  Speaker 4: to fall asleep, depending on what it is that you
• 3:11:59
  Speaker 4: with for yourself in this moment. As we know, relaxing
• 3:12:14
  Speaker 4: is the majority of the process of falling asleep. The
• 3:12:22
  Speaker 4: actual falling asleep part is the tiny bit at the end.
• 3:12:30
  Speaker 4: The deeper relaxed you become, the easier you find yourself drifting.
• 3:12:54
  Speaker 4: You can also, if you choose stay focused on my
• 3:13:01
  Speaker 4: voice and really enjoy the process of gradually relaxing each
• 3:13:29
  Speaker 4: muscle in your body effortlessly and just observing the sensation
• 3:14:01
  Speaker 4: of letting go completely. This time, I'm going to count
• 3:14:17
  Speaker 4: from six down to one, and you can notice your
• 3:14:27
  Speaker 4: mind calming down more with each number that you hear
• 3:14:38
  Speaker 4: me say, naturally, feeling calm and slow and be peaceful.
• 3:15:00
  Speaker 22: Six, five, four, three.
• 3:16:57
  Speaker 18: Two.
• 3:17:26
  Speaker 4: What being aware how your mind to slow right down,
• 3:18:00
  Speaker 4: sink in deeply into relaxation. And as you focus on
• 3:18:23
  Speaker 4: your mind, you may notice that there are some thoughts
• 3:18:33
  Speaker 4: still there, maybe some stubborn thoughts that for some reason,
• 3:18:45
  Speaker 4: perhaps need your attention. That's what you can do is
• 3:19:00
  Speaker 4: send love to those thoughts. Sprinkle those thoughts with love
• 3:19:15
  Speaker 4: like all petals from a flower. Just sprinkle it over them,
• 3:19:20
  Speaker 4: petals filled with love towards those thoughts, to let those
• 3:19:28
  Speaker 4: thoughts know that you're not abandoned in them. You just
• 3:19:35
  Speaker 4: need them. You require them to just calm down, slow down,
• 3:19:47
  Speaker 4: quiet down for now, so as you focus on those
• 3:20:03
  Speaker 4: remaining thoughts. As we count down this time from seven
• 3:20:08
  Speaker 4: down to one. With each number, just imagine sprinkling those
• 3:20:17
  Speaker 4: flower petals of love, kindness, gratitude over those thoughts, which
• 3:20:37
  Speaker 4: will allow them to just melt away and relax deeply.
• 3:20:47
  Speaker 4: Of every number, those thoughts will become more and more relaxed,
• 3:21:07
  Speaker 4: starting with number seven, six, five, four, three, two.
• 3:23:21
  Speaker 5: One.
• 3:23:38
  Speaker 4: Eding. Now, notice how relaxed you're feeling in your body.
• 3:24:04
  Speaker 4: We're going to focus on your hands, because the more
• 3:24:17
  Speaker 4: relaxed your hands are, the more relaxed your body and
• 3:24:25
  Speaker 4: mind are. And you focus on your hands and your fingers,
• 3:24:52
  Speaker 4: there's nothing needed to be done. There's no clenching of
• 3:24:57
  Speaker 4: fists or tense in the fingers or anything like that.
• 3:25:09
  Speaker 4: It's just noticing and focusing on your hands. Noticing how
• 3:25:23
  Speaker 4: they feel. Because the more relaxed your hands feel, the
• 3:25:48
  Speaker 4: calmer your mind feels, and the more comforts you feel
• 3:26:00
  Speaker 4: throughout your body. You may have already noticed you're mind
• 3:26:33
  Speaker 4: is starting to dressed. Fahim Joe stun your hands and fingers,
• 3:27:08
  Speaker 4: allowing them to experience are real deepening of that relaxation
• 3:27:23
  Speaker 4: in your hands and fingers, more and more relaxed. With
• 3:27:41
  Speaker 4: each number from eight down to one. You can almost
• 3:28:02
  Speaker 4: feel that healing and relaxing energy spreading into your hands
• 3:28:12
  Speaker 4: and fingers, becoming.
• 3:28:22
  Speaker 18: Year row.
• 3:28:25
  Speaker 4: Relaxing with each number you hear, going down eight down
• 3:28:43
  Speaker 4: to one, drifting, drifting again, starting with number eight, seven, six, five,
• 3:31:18
  Speaker 4: four three, just being here now, nothing to think about,
• 3:33:07
  Speaker 4: nothing to do, nothing to say, and everything just feels calmer.
• 3:33:23
  Speaker 4: And this is your natural state of being. This is
• 3:33:31
  Speaker 4: how you just normally feel. When you take away all
• 3:33:38
  Speaker 4: that other stuff that we add, you know, things like
• 3:33:45
  Speaker 4: stress and worrying and overthinking, anxiety, tension, just generally thinking
• 3:34:01
  Speaker 4: about stuff. You take that away, which is what we do.
• 3:34:08
  Speaker 4: What we do now you're left with a real sense
• 3:34:21
  Speaker 4: of peacefulness which comes to you very quickly, because ultimately
• 3:34:34
  Speaker 4: it's just a feeling a feeling of comfort. It's almost
• 3:34:48
  Speaker 4: as if you've gone inside yourself and you've found a
• 3:34:52
  Speaker 4: special place where everything is peaceful, a place where you
• 3:35:06
  Speaker 4: can feel relaxed and your natural sense of comfort, a
• 3:35:16
  Speaker 4: place where you can be you, where you can accept
• 3:35:25
  Speaker 4: yourself for who you are, the place where you're not
• 3:35:31
  Speaker 4: trying to please anybody else ever, a place where you
• 3:35:42
  Speaker 4: can actually not just love yourself, but in some ways
• 3:35:51
  Speaker 4: more importantly, you can like yourself appreciate who you are.
• 3:36:09
  Speaker 4: That sense of gratitude is in the air all around you.
• 3:36:24
  Speaker 4: That's also a place where you can actually feel the
• 3:36:32
  Speaker 4: healing energy soaking into your body. Healing energy soaking into
• 3:36:47
  Speaker 4: your body, and that healing energy spreads through your veins,
• 3:37:01
  Speaker 4: traveling to each and every single part of your body,
• 3:37:14
  Speaker 4: and you start to realize that actually that healing energy,
• 3:37:21
  Speaker 4: it's not just entered into your brain, it's become part
• 3:37:28
  Speaker 4: of your brain, and that spinal fluid is now mixed
• 3:37:39
  Speaker 4: with healing energy, not just allowing you to feel so
• 3:37:51
  Speaker 4: much more relaxed and healthy in this moment, but also
• 3:38:05
  Speaker 4: you start to realize that actually, what's happening now with
• 3:38:13
  Speaker 4: that healing, relaxing energy spreading through your body. It's actually
• 3:38:23
  Speaker 4: changing your life. It's actually changing the way you're going
• 3:38:33
  Speaker 4: to feel not just now, but tomorrow and the next day.
• 3:38:42
  Speaker 4: As your health improves, not just your physical health, but
• 3:38:50
  Speaker 4: your mental health. Things that used to bother you in
• 3:38:57
  Speaker 4: the past, for some reason, no longer have the effect
• 3:39:05
  Speaker 4: that they used to because something has changed deep within you.
• 3:39:19
  Speaker 4: Maybe things that used to cause you to feel anger
• 3:39:30
  Speaker 4: no longer have that power to control you the way
• 3:39:40
  Speaker 4: they seem to be able to before. As you realize
• 3:39:49
  Speaker 4: that you are the one who decides what affects you,
• 3:40:01
  Speaker 4: You're the one who decides to feel relaxed and calm
• 3:40:11
  Speaker 4: when you choose to enjoy noticing these natural developments of
• 3:40:27
  Speaker 4: healing continuing to grow and improve your life day by day,
• 3:40:44
  Speaker 4: including of course, your ability to relax so much easier
• 3:40:58
  Speaker 4: and sleeping. It's the most natural thing in the world
• 3:41:09
  Speaker 4: to you, because falling asleep is something that you've done
• 3:41:20
  Speaker 4: so many times in your life, and you know that
• 3:41:28
  Speaker 4: you were born, as we all were, with the ability
• 3:41:35
  Speaker 4: to fall asleep naturally. We were born with that ability
• 3:41:48
  Speaker 4: to just drift off into a deep, healing sleep. Even
• 3:42:02
  Speaker 4: when we're kids sometimes will fall asleep when we don't
• 3:42:07
  Speaker 4: even want to try and tell you stay awake. Maybe
• 3:42:13
  Speaker 4: it's a birthday in the morning, or it's Christmas or
• 3:42:17
  Speaker 4: holiday or something we look forward to. We don't want
• 3:42:21
  Speaker 4: to go to sleep. But the more we want to
• 3:42:25
  Speaker 4: stay awake, the more we just start to drift. And
• 3:42:35
  Speaker 4: the more you fight drifting, the more you try to
• 3:42:39
  Speaker 4: stop yourself and drift in a safe the deeper and
• 3:42:44
  Speaker 4: stronger that drifting becomes. Because we're born not just with
• 3:42:56
  Speaker 4: the need to relax deeply and to naturally fall asleep,
• 3:43:05
  Speaker 4: but it's our birthright as part of our DNA. And
• 3:43:19
  Speaker 4: sometimes as we get older in life, perhaps at times
• 3:43:25
  Speaker 4: we have forgotten that relaxing completely is not only a
• 3:43:38
  Speaker 4: wonderfully pleasant experience, it's also really easy. It's very very
• 3:44:03
  Speaker 4: easy to let go, because that's.
• 3:44:08
  Speaker 5: All it is. It is just.
• 3:44:13
  Speaker 4: Deciding to let go. And when you press the play
• 3:44:24
  Speaker 4: button on my recordings, you have given permission for my
• 3:44:35
  Speaker 4: voice to relax you. When you press that play button,
• 3:44:44
  Speaker 4: you have given me permission for my words to affect
• 3:44:55
  Speaker 4: you in a positive, only a positive way. Opening up
• 3:45:12
  Speaker 4: your mind to useful and healing suggestions that can have
• 3:45:35
  Speaker 4: such an amazing effect on how you feel right now,
• 3:45:47
  Speaker 4: as well as those changes that continue long after the
• 3:45:57
  Speaker 4: recording ends. Those changes within you to continue to flourish
• 3:46:08
  Speaker 4: and grow, transforming your life in a positive, beautiful way,
• 3:46:26
  Speaker 4: allowing you to move forward in your life in the
• 3:46:33
  Speaker 4: direction that you choose for yourself. And this feeling, this
• 3:46:51
  Speaker 4: feeling that you can experience of safety, comfort, calmness, just
• 3:47:07
  Speaker 4: feels so nice. It's such a healthy place to be,
• 3:47:28
  Speaker 4: and that positivity grows within you each and every day.
• 3:47:45
  Speaker 4: Moving forward, you're going to find that you're more relaxed
• 3:47:57
  Speaker 4: physically and in your mind is more relaxed. And it's
• 3:48:10
  Speaker 4: not that you're thinking slower, it's just that your mind
• 3:48:15
  Speaker 4: will be less clogged up with unnecessary negativity because from
• 3:48:27
  Speaker 4: now on, your mind rejects negativity. From now on, you're
• 3:48:38
  Speaker 4: going to start noticing when negativity arises and you can
• 3:48:49
  Speaker 4: just say stop, stop, and that negativity will turn around
• 3:49:03
  Speaker 4: and leave you alone. Stop and that negativity would disappear.
• 3:49:31
  Speaker 4: And as you notice that you feel way more relaxed
• 3:49:39
  Speaker 4: than you probably expected, you can now congratulate yourself because
• 3:49:54
  Speaker 4: you're the person that has done this. You the other
• 3:50:01
  Speaker 4: one that has opened your mind up to the simple facts.
• 3:50:10
  Speaker 4: You can feel more relaxed in your body and in
• 3:50:15
  Speaker 4: your mind. You've opened your mind up to the birthright
• 3:50:27
  Speaker 4: of being able to just fall asleep easily when you choose.
• 3:50:44
  Speaker 4: And that's a nice feeling. Don't you think it feels nice?
• 3:50:52
  Speaker 4: Doesn't it? To feel calm full, that healing energy is
• 3:51:01
  Speaker 4: spreading through your body and your mind to spend time
• 3:51:14
  Speaker 4: a special place where negativity can no longer enter. Negativity
• 3:51:30
  Speaker 4: is banned. It's bad, it's not allowed entry. Doesn't it doesn't.
• 3:51:39
  Speaker 4: This doesn't deserve to be here. It doesn't belong here.
• 3:51:47
  Speaker 4: Negativity has no place in your life, which makes room
• 3:52:02
  Speaker 4: for more comfort, more healing, more relaxation, more peace. It
• 3:52:33
  Speaker 4: feels nice, doesn't it?
• 3:52:36
  Speaker 5: Just let go.
• 3:52:43
  Speaker 4: With everything. I'm not gonna count down now from twenty
• 3:53:02
  Speaker 4: down to one. You can continue to relax. If you choose,
• 3:53:12
  Speaker 4: you can drift to sleep. With every number you hear
• 3:53:26
  Speaker 4: me say, you can fill twice as relaxed, or if
• 3:53:38
  Speaker 4: you choose, you can fill twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, eleven, ten, nine, eight, seven, six, five. Oh,
• 3:56:43
  Speaker 4: this is your time to just take a break, your
• 3:56:53
  Speaker 4: time to relax. To allow your mind to slow down,
• 3:57:12
  Speaker 4: to give yourself permission to take a break from everything.
• 3:57:31
  Speaker 5: En you.
• 3:57:32
  Speaker 4: You're the only person that can make that decision. You're
• 3:57:39
  Speaker 4: the only person that can actually tell your mind to
• 3:57:46
  Speaker 4: just relax, to just take some time off so that
• 3:58:11
  Speaker 4: you can focus on your body, getting in touch with
• 3:58:17
  Speaker 4: how you feel physically, and in the process of this
• 3:58:34
  Speaker 4: body scan, where you focus on different parts of your body,
• 3:58:45
  Speaker 4: those parts that you focus on and observe, even though
• 3:58:52
  Speaker 4: you're not purposely requesting for those parts of your body
• 3:59:01
  Speaker 4: to relax, it's kind of expected. You expect when you
• 3:59:10
  Speaker 4: listen to my voice to feel more relaxed naturally, because
• 3:59:23
  Speaker 4: when you're listening to me, your attention is focused on
• 3:59:33
  Speaker 4: my words, and as my words guide you to focus
• 3:59:49
  Speaker 4: on those parts of your body, your focus increases, which
• 4:00:04
  Speaker 4: actually calms your mind. And when your mind calms down,
• 4:00:24
  Speaker 4: your body relaxes. And when your body calms down, your
• 4:00:47
  Speaker 4: mind relaxes. And even though have not really started the
• 4:01:04
  Speaker 4: focus on your body, you can already feel that healing
• 4:01:17
  Speaker 4: energy spreading through your body, pushing out stress and tension,
• 4:01:35
  Speaker 4: healing all the parts of your body, including your skin,
• 4:01:44
  Speaker 4: your bones, your blood, all of your organs inside your body,
• 4:01:52
  Speaker 4: all of the muscles, all of the fat, all of everything,
• 4:02:01
  Speaker 4: every hair on your body is filled with that healing energy.
• 4:02:15
  Speaker 4: And when your brain fills with that healing energy, the
• 4:02:31
  Speaker 4: feeling of comfort of relaxation increases deeply, increases in a
• 4:02:55
  Speaker 4: way that mind starts to feel perhaps bit drowsy because
• 4:03:16
  Speaker 4: it's not needed, and it may start to drift if
• 4:03:35
  Speaker 4: that's what's needed. So if you're listening to this and
• 4:03:44
  Speaker 4: what you need is deep relaxation, that's what you get.
• 4:03:50
  Speaker 18: If what you need is.
• 4:03:53
  Speaker 4: To fall asleep naturally and easily as your mind drifts,
• 4:04:03
  Speaker 4: that's also what will happen. Because by pressing that play
• 4:04:17
  Speaker 4: button on the podcast and listening to me, you give
• 4:04:22
  Speaker 4: permission for your body and your mind. In fact, you
• 4:04:35
  Speaker 4: give the command to your body and your mind to
• 4:04:40
  Speaker 4: relax deeply and to drift off to sleep if that's
• 4:04:53
  Speaker 4: what you want.
• 4:04:58
  Speaker 24: Or need.
• 4:05:06
  Speaker 4: And as I focus on the different parts of your body,
• 4:05:17
  Speaker 4: you may start to just drift. And then you come
• 4:05:26
  Speaker 4: back again and you hear me talking and I'm focusing
• 4:05:31
  Speaker 4: on a different parts of your body, and you may
• 4:05:41
  Speaker 4: find yourself drifting. You don't realize you're drifting until you
• 4:05:51
  Speaker 4: stop drifting, and you're alert again to my voice, focusing
• 4:06:00
  Speaker 4: on a different part of your body starts to relax
• 4:06:05
  Speaker 4: even deeper, because that drifting is basically you already into
• 4:06:18
  Speaker 4: sleep zone. And the more you drift, the longer you drift,
• 4:06:30
  Speaker 4: and the longer you drift, eventually that drifting continues into sleep,
• 4:06:46
  Speaker 4: and that's the last you remember until you wake up
• 4:06:55
  Speaker 4: in your own time, when you experienced right amount of sleep.
• 4:07:02
  Speaker 4: Fear because when you do and if you do fall asleep,
• 4:07:11
  Speaker 4: it's extremely pleasant, so relaxing, so deep healing sleep. I'm
• 4:07:39
  Speaker 4: it feels so nice to relax into your own body
• 4:07:47
  Speaker 4: and mind as you feel that healing energy is spreading
• 4:07:57
  Speaker 4: through it really accents so deeply. Her axing is so
• 4:08:11
  Speaker 4: so deeply. As we start to focus on your eyes,
• 4:08:34
  Speaker 4: moving down to your jaw, down to your neck, your shoulders, arms, hands, things,
• 4:09:28
  Speaker 4: you chest, stomach, your back, your spine, you as your legs,
• 4:10:17
  Speaker 4: your feet, your toes, and the feeding beatings spreading and
• 4:10:52
  Speaker 4: growing inside your body, feeling you up. Now let's focus
• 4:11:06
  Speaker 4: again on parts of your body. Focus in this time
• 4:11:16
  Speaker 4: on your forehead. Now on your mouth, your lips, your tongue,
• 4:11:32
  Speaker 4: the whole of your mouth, focus in on your fingers.
• 4:11:54
  Speaker 4: Maybe you could move your fingers a little bits, you
• 4:11:58
  Speaker 4: can focus on each one individually, both hands, and even
• 4:12:14
  Speaker 4: though you focus on both of your hands now they
• 4:12:20
  Speaker 4: almost seem to just melt into one. Where is your
• 4:12:28
  Speaker 4: right hand, start in your left hand, and almost as
• 4:12:36
  Speaker 4: if just mixed together. Now, focusing on your knees, just
• 4:12:53
  Speaker 4: noticing how your knees fell.
• 4:13:13
  Speaker 25: Now, focusing on your elbows, focusing on both of your elbows,
• 4:13:27
  Speaker 25: just observing.
• 4:13:30
  Speaker 4: The feeling of your elbows. Now, focusing absurding the back
• 4:14:05
  Speaker 4: of your neck, feeding that energy in the back of
• 4:14:21
  Speaker 4: your neck, absurdy from ankles, being aware physical sensations him
• 4:15:14
  Speaker 4: you thinkles not to sin now your toes on both
• 4:16:26
  Speaker 4: of your feet, being aware how your toes feel right now,
• 4:17:18
  Speaker 4: notice sin, how you entire body feels, noticing your mind
• 4:17:56
  Speaker 4: feels now letting go, letting go, letting go everything, letting go, mhm,
• 4:19:00
  Speaker 4: letting go, letting go.
• 4:19:14
  Speaker 26: Huhverything everything.
• 4:19:34
  Speaker 4: I'm going to start now, And I'd like you just,
• 4:19:38
  Speaker 4: first of all, just to see yourself lying down on
• 4:19:43
  Speaker 4: that message table, lying on your front. Your head is supported,
• 4:19:50
  Speaker 4: your arms are supported, and you feel comfortable and breathing.
• 4:19:59
  Speaker 4: This real easy, and you feel you feel confident in
• 4:20:08
  Speaker 4: how you look as well. So there's none of that
• 4:20:11
  Speaker 4: issue of body problems or shyness because I'm a professional
• 4:20:19
  Speaker 4: and this is a therapy session, so none of that
• 4:20:25
  Speaker 4: stuff matters whatsoever. This is about you. This is about
• 4:20:36
  Speaker 4: how you feel and how you can enjoy that sense
• 4:20:44
  Speaker 4: of comfort and relaxation that comes from letting go and
• 4:20:50
  Speaker 4: allowing my hands my fingers to relax you by a
• 4:20:59
  Speaker 4: message your body. Someone starts off just by placing my
• 4:21:08
  Speaker 4: hands on the back of your head, just gently, just
• 4:21:15
  Speaker 4: so you can feel what my hands feel like really
• 4:21:20
  Speaker 4: on you. So you can maybe feel the warmth of
• 4:21:26
  Speaker 4: my hands on the back of your head. And with
• 4:21:32
  Speaker 4: my hands to the side of your head, not pressing,
• 4:21:35
  Speaker 4: but just holding there very gently, maybe over your ears,
• 4:21:42
  Speaker 4: and a little bit on your face, just so you
• 4:21:45
  Speaker 4: can feel my hands so you can become accustomed to them.
• 4:22:02
  Speaker 4: And now put my hands on the back of your
• 4:22:04
  Speaker 4: head again and gently let them slide down onto the
• 4:22:11
  Speaker 4: back of your neck. You can feel my hands gently
• 4:22:29
  Speaker 4: stroking the back of your neck to start with, just
• 4:22:36
  Speaker 4: so you can get used to the the feeling with
• 4:22:40
  Speaker 4: my hands on your skin, get accustomed to realize that
• 4:22:48
  Speaker 4: you're safe and it's all good, it's all fine, and
• 4:22:58
  Speaker 4: I'm going to start gently messing sergean the muscles in
• 4:23:02
  Speaker 4: the back of your neck with both hands. Now, this
• 4:23:18
  Speaker 4: is a very trusting situation, really, because our necks are
• 4:23:24
  Speaker 4: so fragile and to have someone have their hands around
• 4:23:30
  Speaker 4: your neck in that way can sometimes be problematic for people,
• 4:23:36
  Speaker 4: which is why massages are quite good, because it allows
• 4:23:40
  Speaker 4: you to relax and to get in touch with trust,
• 4:23:55
  Speaker 4: to feel peaceful and calm. There's a massage the sides
• 4:24:07
  Speaker 4: of your neck, gently moving from the bottom of your neck.
• 4:24:17
  Speaker 4: It would be sort of near where your shoulders start,
• 4:24:20
  Speaker 4: I guess, all the way up to your jaw. Your
• 4:24:26
  Speaker 4: ear is a kind of area that side of your neck.
• 4:24:32
  Speaker 4: Of course, it's a lot longer than the front of
• 4:24:35
  Speaker 4: your neck, and the massage in the back of your neck,
• 4:24:55
  Speaker 4: especially that area where perhaps we hold tension, and as
• 4:25:04
  Speaker 4: that area's message, you can actually feel a sense of
• 4:25:09
  Speaker 4: release in the back of your neck and maybe you
• 4:25:17
  Speaker 4: can breathe it out as well. Notice how it feels.
• 4:25:22
  Speaker 4: Notice how you feel. Then moving down to that area
• 4:25:36
  Speaker 4: between your neck and your shoulders, that musty area, starting
• 4:25:44
  Speaker 4: to message that area on both sides. I mean, this
• 4:25:51
  Speaker 4: would be the area that a lot of people would
• 4:25:53
  Speaker 4: message if they were going to give you like a
• 4:25:56
  Speaker 4: shoulder message. Even that's not technically the shoulders, but it's
• 4:26:02
  Speaker 4: all the muscles that lead to the shoulders from the
• 4:26:07
  Speaker 4: neck and again that can hold tension and stress. And
• 4:26:14
  Speaker 4: when massaged sometimes a nice deep message is useful, and
• 4:26:23
  Speaker 4: you decide how deep that message is and just allow
• 4:26:40
  Speaker 4: my knuckles just to dig in to get to those
• 4:26:45
  Speaker 4: muscles and to really relaxed all the time being firm
• 4:26:56
  Speaker 4: yet gentle with you and just stroking down the area
• 4:27:16
  Speaker 4: to your actual shoulders, moving to the muscles of your
• 4:27:22
  Speaker 4: shoulders and maybe initially just pulling up the shoulders a
• 4:27:33
  Speaker 4: little bit off the table just to give you a
• 4:27:36
  Speaker 4: little bit of a stretch, but very gently. And you've
• 4:27:47
  Speaker 4: got the muscles at the front of your shoulders, the
• 4:27:50
  Speaker 4: sides and the back game. This is a part that
• 4:28:01
  Speaker 4: can really take quite a bit of pressure, quite a
• 4:28:06
  Speaker 4: bit of needing. If if you wish to really release
• 4:28:17
  Speaker 4: the tension to really get into those muscles and you
• 4:28:25
  Speaker 4: can let your fingers in there. They you feel really
• 4:28:29
  Speaker 4: nice sometimes just being stroked gently or being massaged quite strongly.
• 4:28:43
  Speaker 4: It can all be beneficial to the relaxation with the
• 4:28:52
  Speaker 4: muscles in your shoulders. Now to move down your arms,
• 4:29:12
  Speaker 4: we do one arm at a time, starting with your
• 4:29:16
  Speaker 4: right arm. Well, I dear is, I just lift your
• 4:29:27
  Speaker 4: arm up, just hold it to the side of you
• 4:29:33
  Speaker 4: that would still be attached, and I just message the
• 4:29:39
  Speaker 4: tops of your arms all the way down to your
• 4:29:52
  Speaker 4: forearms into your wrists, gently massaging that part, the softer part,
• 4:30:20
  Speaker 4: which is the under part of the arm, which leads
• 4:30:26
  Speaker 4: to the crease in your robo the inside. It's much
• 4:30:32
  Speaker 4: more sensitive skin. Sometimes just having that stroked I feel
• 4:30:49
  Speaker 4: really nice, pleasurable and relaxing. Now moving down to your
• 4:31:05
  Speaker 4: right hand, just holding your hand in both of my hands,
• 4:31:24
  Speaker 4: just pressing gently on the back of your hand and
• 4:31:30
  Speaker 4: stretching your fingers ever slightly at the same time pressing
• 4:31:42
  Speaker 4: down and massaging each finger, and then starting to massage
• 4:31:55
  Speaker 4: the palms of the hand. Just turning the hand gently,
• 4:32:07
  Speaker 4: stretching it gently, and actually having your hand held can
• 4:32:17
  Speaker 4: really be an emotional experience sometimes even if it is
• 4:32:24
  Speaker 4: a stranger, so when you don't know very well, like
• 4:32:30
  Speaker 4: a massage person or a therapist, maybe because it's intimate
• 4:32:44
  Speaker 4: and you can feel nice, you can feel safe. And
• 4:32:57
  Speaker 4: as I put that right arm back out where it was,
• 4:33:06
  Speaker 4: we're gonna do the same with your left arm, exactly
• 4:33:12
  Speaker 4: the same. Massage in the muscles and your arm all
• 4:33:22
  Speaker 4: the way down. Do your rest stroking the inside of
• 4:33:30
  Speaker 4: your arm, just being gentle or as firm as you require.
• 4:33:50
  Speaker 4: And then massage in your left hand. Stretch the fingers
• 4:34:02
  Speaker 4: gently massaging the palm of your left hand, and you
• 4:34:22
  Speaker 4: feel so so relaxing, so comforting, and I just rest
• 4:34:50
  Speaker 4: your left arm back down star to massage your back,
• 4:35:04
  Speaker 4: the biggest part of your body, starting at the top,
• 4:35:15
  Speaker 4: starting again where we already have been, the area at
• 4:35:19
  Speaker 4: the top in between his shoulders, near your neck. Going
• 4:35:26
  Speaker 4: back the message in that area again, but this time
• 4:35:31
  Speaker 4: moving downwards, taking a downward stroke to the middle of
• 4:35:44
  Speaker 4: your back, working from the outside inwards, a massage in
• 4:35:52
  Speaker 4: the your back, but the the outsides of your back, kay,
• 4:36:04
  Speaker 4: the parts where your arms with maybe rest against almost
• 4:36:19
  Speaker 4: the part that connects your front to your back. Just
• 4:36:32
  Speaker 4: messaging down firmly but gently, as firm as you want,
• 4:36:44
  Speaker 4: moving down and moving across a little bit, and moving
• 4:36:48
  Speaker 4: all the way down again, be very gentle yet firm
• 4:36:55
  Speaker 4: as you choose. Eventually we get to the spine. We
• 4:37:06
  Speaker 4: can message the muscles and either side of your spine
• 4:37:11
  Speaker 4: from the top of your neck all the way down
• 4:37:17
  Speaker 4: to your lower back. We can do that a few times.
• 4:37:29
  Speaker 4: Sometimes people use the knuckle or the two fingers and
• 4:37:38
  Speaker 4: just go your side of the spine almost just push down,
• 4:37:45
  Speaker 4: go all the way down to the bottom of the spine,
• 4:37:49
  Speaker 4: each time releasing tension and opening up the body, stretching
• 4:38:00
  Speaker 4: your body so that you feel more relaxed but at
• 4:38:07
  Speaker 4: the same time rejuvenated. And now I'm going to move
• 4:38:23
  Speaker 4: to one side, to your right side, and from the
• 4:38:31
  Speaker 4: bottom of your ribs to your pelvis, I'm going to
• 4:38:37
  Speaker 4: massage that area of your back. I'll stretch over the
• 4:38:44
  Speaker 4: other side and I will pull the muscles gently and
• 4:38:49
  Speaker 4: massage and push from one end that side or right
• 4:38:54
  Speaker 4: to my side. It's in the middle of fact to
• 4:38:59
  Speaker 4: where your spine it massaging that sign of your spine
• 4:39:05
  Speaker 4: the opposite side to where I'm standing. It's almost like
• 4:39:11
  Speaker 4: kneading bread. There's that big area which is firm yet
• 4:39:20
  Speaker 4: lots there to massage. Potentially one of the most important
• 4:39:29
  Speaker 4: places to actually have a message, because you really feel it.
• 4:39:38
  Speaker 4: You really feel the release and the pleasure of having
• 4:39:43
  Speaker 4: your lower back massaged. It releases so much from your
• 4:39:51
  Speaker 4: body that's not useful, starting a healing process which will
• 4:40:01
  Speaker 4: continue long after this recording is over. The message in
• 4:40:14
  Speaker 4: this part of your body not only feels really good
• 4:40:18
  Speaker 4: for you, it's actually fun to do because it is,
• 4:40:23
  Speaker 4: as I said, like kneading bread. It's a part that
• 4:40:28
  Speaker 4: you can really get hold of and readly massage deeply
• 4:40:36
  Speaker 4: if that's your choice. And then I'm going to move
• 4:40:46
  Speaker 4: over to the other side of your body and do
• 4:40:48
  Speaker 4: the same with the opposite part of your lawer back.
• 4:41:00
  Speaker 4: Kneeding and messaging from your sides or way to the
• 4:41:09
  Speaker 4: middle of your back where your spine is pressing and
• 4:41:17
  Speaker 4: kneading firm and gentle at the same time. It feels
• 4:41:28
  Speaker 4: so releasing this mixture of pleasure, comfort, release, calmness, relaxation
• 4:41:42
  Speaker 4: or mixed together. Plus there's that feeling from your stomach
• 4:41:52
  Speaker 4: as it's being stretched. Even though you're in your stomach
• 4:41:57
  Speaker 4: now you can feel its actually because that whole area
• 4:42:02
  Speaker 4: is connected to your stoach. Now we're going to move
• 4:42:13
  Speaker 4: or move further up to your top of your body,
• 4:42:19
  Speaker 4: and we did the same this time starting with your
• 4:42:27
  Speaker 4: upper back. Put my hands forward over and mess massage
• 4:42:33
  Speaker 4: in that area up to your spine, from the side
• 4:42:40
  Speaker 4: of your body up to your spine. So some of
• 4:42:44
  Speaker 4: that message area, the muscle tissue or whatever fatty tissue
• 4:42:51
  Speaker 4: even will be possibly from your chest. There's all connected,
• 4:42:57
  Speaker 4: chest and the back connect together. I'm going to be
• 4:43:03
  Speaker 4: massaging and just pulling some of that skin from your
• 4:43:08
  Speaker 4: side up and massaging that area of your upper back
• 4:43:20
  Speaker 4: all the way to your spine. And then I'll move
• 4:43:26
  Speaker 4: down a bit and I'll continue with the middle of
• 4:43:29
  Speaker 4: your back, doing exactly the same thing as gentle, as
• 4:43:38
  Speaker 4: deep as you choose. Now I'll move or the other
• 4:43:50
  Speaker 4: side again and do the exact same thing with the
• 4:43:55
  Speaker 4: top of your back on the other side, from pretty
• 4:44:04
  Speaker 4: much underneath your arm area really to your spine, and
• 4:44:18
  Speaker 4: then continuing that all the way down, including your lower
• 4:44:25
  Speaker 4: your middle of your back. I'm gonna go to your thighs,
• 4:44:44
  Speaker 4: the backs of your thighs, and the sides of your thighs,
• 4:44:54
  Speaker 4: starting with your right leg. Massage gym the back and
• 4:45:03
  Speaker 4: the sides of your thighs gently and firmly. There's a
• 4:45:12
  Speaker 4: lot of muscles there it's an area that can be
• 4:45:15
  Speaker 4: very tense at times and maybe needs a little bit
• 4:45:19
  Speaker 4: more pressure than the rest of the body that's up
• 4:45:23
  Speaker 4: to you. You can gently stroke the back of your
• 4:45:33
  Speaker 4: legs where you know, opposite your knee joint or underneath
• 4:45:39
  Speaker 4: your knee joint, very sensitive, gentle area, and then working
• 4:45:52
  Speaker 4: down to your calf muscles. Massage in your half must
• 4:46:00
  Speaker 4: sorts thoroughly and deeply, if you choose, using both hands
• 4:46:13
  Speaker 4: and fingers, digging deep to your ankles. In the back
• 4:46:28
  Speaker 4: of your back of your ankles, just gently message in
• 4:46:34
  Speaker 4: that area, maybe lifting the leg and stretching out a
• 4:46:46
  Speaker 4: little bit. Moving to the right foot, massage in the
• 4:47:11
  Speaker 4: bottom of your feet and the side of your feet
• 4:47:25
  Speaker 4: gently but firm enough so they don't tickle, and just
• 4:47:35
  Speaker 4: allow the pleasure that you get from having your feet
• 4:47:41
  Speaker 4: massaged to just overtake you as I continue to message
• 4:47:50
  Speaker 4: your feet, the bottoms of your feet, the sides your
• 4:47:59
  Speaker 4: art chose your heel. You can put a lot of
• 4:48:05
  Speaker 4: pressure into your heel and it feels amazing, yet the
• 4:48:11
  Speaker 4: arches need to be a bit more gentle. Stretching your
• 4:48:19
  Speaker 4: toes gently, a massage in the bottoms of your toes
• 4:48:26
  Speaker 4: with my fingers, each one individually. Moving over to the
• 4:48:42
  Speaker 4: left leg to do exactly the same thing. Starting at
• 4:48:51
  Speaker 4: the top of the thighs, work in the back of
• 4:48:56
  Speaker 4: the thighs and the sides, Massage deeply and gently the
• 4:49:03
  Speaker 4: whole area, working all the way down. And this is
• 4:49:17
  Speaker 4: an area that maybe you could like to spend more
• 4:49:24
  Speaker 4: time relaxing and messaging. So perhaps if you wanted, I
• 4:49:32
  Speaker 4: could big a future recording. Want's spend more time on
• 4:49:37
  Speaker 4: one particular area. As you move down to your calf muscles,
• 4:49:56
  Speaker 4: massage in your calf muscles only, and gently move down
• 4:50:11
  Speaker 4: your aincor into your feet. Massage in the backs of
• 4:50:18
  Speaker 4: your feet, the bottoms of your feet, stretching your toes
• 4:50:29
  Speaker 4: and massage in each tone individually. And the feeling of
• 4:50:35
  Speaker 4: pleasure and release that you experience when your having your
• 4:50:41
  Speaker 4: feet massaged feels really good. Now, she turn over in
• 4:51:03
  Speaker 4: your mind. Laying on your back, I'm just gonna start
• 4:51:14
  Speaker 4: again for your neck area in your shoulders, just to
• 4:51:32
  Speaker 4: get back in touch with that area and lets you
• 4:51:42
  Speaker 4: move up. I can clean my hands, make them more fresh,
• 4:51:54
  Speaker 4: because now I'm going to massage your face gently, starting
• 4:52:04
  Speaker 4: off with your forehead. Your eyes are closed, and I
• 4:52:14
  Speaker 4: can just stretch your eyes a little bit, pushing up
• 4:52:20
  Speaker 4: on your eyebrows, just massaging around your scalp, massaging down
• 4:52:39
  Speaker 4: your cheeks, around your ears, into your chaw, gently the
• 4:52:53
  Speaker 4: sides of your neck chin.
• 4:53:05
  Speaker 24: Mm hmm.
• 4:53:10
  Speaker 20: Then just moving down.
• 4:53:15
  Speaker 4: From your neck down to your chest, starting him by
• 4:53:22
  Speaker 4: message in the very top of your chest where the
• 4:53:29
  Speaker 4: collar phone is. Give a side of the collarbone, and
• 4:53:43
  Speaker 4: then just message in the hole of the chest, moving
• 4:53:55
  Speaker 4: the chest around, because it's quite a large area, you
• 4:54:09
  Speaker 4: can move from one side to the next, moving my
• 4:54:17
  Speaker 4: hands underneath pretty much where your arms are stretching up,
• 4:54:30
  Speaker 4: stretching some of the muscles of your back in the process,
• 4:54:38
  Speaker 4: moving up over your chest and they're moving down again,
• 4:55:00
  Speaker 4: and then allowing my hands to just massage gently and
• 4:55:05
  Speaker 4: slide down towards your stomach, starting in the middle of
• 4:55:11
  Speaker 4: your chest, and then gradually my hands moving apart and
• 4:55:21
  Speaker 4: massage in and sliding at the same time, moving down
• 4:55:31
  Speaker 4: to just below your red cage, moving down, then massaging
• 4:55:47
  Speaker 4: up again, giving your chest all the attention that it
• 4:55:56
  Speaker 4: needs to feel complete, relaxed, remembering that I'm also going
• 4:56:10
  Speaker 4: to be focusing on your sides as well. An area
• 4:56:16
  Speaker 4: that really doesn't get much attention but feels really good
• 4:56:23
  Speaker 4: when it's massaged. Just stroking my hands down the sides
• 4:56:33
  Speaker 4: of your body, just below your arms, all the way
• 4:56:39
  Speaker 4: down to your hips. Now moving to your stomach area.
• 4:56:55
  Speaker 4: I'm going to stand one side of you like I
• 4:56:58
  Speaker 4: did when I did your lower bad. Kay, gonna do
• 4:57:03
  Speaker 4: a similar process of just stretching the muscles from your side,
• 4:57:12
  Speaker 4: gently massaging from one side to the next, moving a
• 4:57:27
  Speaker 4: whole area from below your ribs all the way down
• 4:57:32
  Speaker 4: to below your belly button, and then move around to
• 4:57:42
  Speaker 4: the other side of you and repeat that process of relaxing, deeply, calmly.
• 4:58:02
  Speaker 4: You feel loose, You feel free. And it's something about
• 4:58:09
  Speaker 4: having your stomach massage that's different from any other part
• 4:58:17
  Speaker 4: because we do have a tendency of holding a different
• 4:58:22
  Speaker 4: kind of stress in our stomachs that we may not
• 4:58:26
  Speaker 4: be aware of. As a now message your stomach in
• 4:58:37
  Speaker 4: front of your stomach, making circles around your belly button,
• 4:58:50
  Speaker 4: thing going the other way around. There's a gentle and
• 4:59:00
  Speaker 4: a freedom that comes from feeling how you're feeling. As
• 4:59:12
  Speaker 4: I now move down the tops of your thighs the muscles,
• 4:59:19
  Speaker 4: massaging them and I can do this two legs at
• 4:59:25
  Speaker 4: the same time, pressing down, massaging deeply those muscles in
• 4:59:35
  Speaker 4: your thighs at front of your thighs, and moving down
• 4:59:45
  Speaker 4: to your knees, gently massaging your knees, sliding down your shins,
• 4:59:58
  Speaker 4: putting pressure on you either side of your shin gently
• 5:00:05
  Speaker 4: softly but firmly, moving down to your ankles, stroking the
• 5:00:20
  Speaker 4: tops of your feet, and then with each foot in
• 5:00:30
  Speaker 4: each hand, just gently messaging the whole of the foot,
• 5:00:40
  Speaker 4: the top, the bottom, your heel, your ankle, your toes,
• 5:00:48
  Speaker 4: messaging every part of your feet. Feels so good to
• 5:00:58
  Speaker 4: let go and enjoy the process. Enjoy feeling so deeply relaxed,
• 5:01:24
  Speaker 4: so much comfort and so many feelings come just from
• 5:01:31
  Speaker 4: touching your skin. And you can just lie there for
• 5:01:48
  Speaker 4: as long as you choose, enjoying the feeling of deep
• 5:01:57
  Speaker 4: comfort being massaged.
• 5:02:05
  Speaker 1: By me.
• 5:02:13
  Speaker 4: Enjoy the deeply right, And all we're gonna do is
• 5:02:38
  Speaker 4: blow out some candles. In your mind, there are gonna
• 5:02:55
  Speaker 4: be a hundred candles, and you're going to blow each
• 5:03:06
  Speaker 4: one out individually, one by one, starting at one hundred
• 5:03:17
  Speaker 4: as I count down all the way down to one,
• 5:03:29
  Speaker 4: and each time I say a number. You can imagine
• 5:03:38
  Speaker 4: that candle in front of you, and I'd like you
• 5:03:44
  Speaker 4: to actually physically gently blow that candle out.
• 5:04:01
  Speaker 5: H.
• 5:04:03
  Speaker 4: So it's not big blows, just a gentle h, and
• 5:04:12
  Speaker 4: that candle will extinguish. And then I'll say the next
• 5:04:22
  Speaker 4: number as we moved down, and you can just h
• 5:04:32
  Speaker 4: blow that one out as well. And as we move
• 5:04:42
  Speaker 4: down the numbers, you'll find yourself feeding more and more relaxed.
• 5:04:56
  Speaker 4: If you need to sleep, you'll also find yourself becoming
• 5:05:03
  Speaker 4: incredibly tired and sleepy. In fact, you may struggle to
• 5:05:17
  Speaker 4: blow out all one hundred of these candles as you
• 5:05:31
  Speaker 4: feel more and more deeply relaxed, more and more deeply tired,
• 5:06:02
  Speaker 4: And the further you go down, the more your mind
• 5:06:12
  Speaker 4: starts to drift. You may find that you stop listening
• 5:06:25
  Speaker 4: to me after a while. And even though there may
• 5:06:37
  Speaker 4: be background sounds where you are, you'll be aware of
• 5:06:46
  Speaker 4: those sounds at the moment, be may start to just
• 5:07:05
  Speaker 4: not even notice them at all because they're unimportant. Where
• 5:07:25
  Speaker 4: I am, I've got the sounds of the birds, there's horrors,
• 5:07:32
  Speaker 4: the pigeon who likes to say hello sometimes, and there's
• 5:07:40
  Speaker 4: the odd plane that goes by, maybe traffic and trains
• 5:07:51
  Speaker 4: in the distance, but none of that's scene is important whatsoever.
• 5:08:08
  Speaker 4: More candles you blow out less important. Anything is. More
• 5:08:23
  Speaker 4: candles you blow out, the further you seem to move
• 5:08:35
  Speaker 4: away from sounds and from general date days, stuff seems
• 5:08:54
  Speaker 4: to just.
• 5:08:57
  Speaker 1: Move away.
• 5:09:00
  Speaker 4: On insane. You feel more calmer with every candle you
• 5:09:17
  Speaker 4: blow out. Did you the next number? Do you hear
• 5:09:37
  Speaker 4: me say? And then you blow that candle out too?
• 5:09:56
  Speaker 4: So easy, so simple. We're gonna start by introducing the
• 5:10:20
  Speaker 4: first candle. When she's a hundred. First candle, she's one hundred.
• 5:10:43
  Speaker 4: When you blow that candle out, you'll find immediately a
• 5:10:58
  Speaker 4: slight change in how you feel, as well as a
• 5:11:12
  Speaker 4: real sense of positivity growing within you, relaxation and sleepiness expanding.
• 5:11:43
  Speaker 4: Starting with one hundred, blow out back candle now ninety nine,
• 5:12:31
  Speaker 4: candle ninety eight.
• 5:12:57
  Speaker 5: Can do.
• 5:13:01
  Speaker 4: Nine, ten, ninety six, ten, ninety five and ninety four.
• 5:15:01
  Speaker 5: Can do.
• 5:15:07
  Speaker 4: Ninety three, hand nine two and ninety one and ninety
• 5:16:52
  Speaker 4: and eight two, nine, ten, eighty.
• 5:17:31
  Speaker 5: Eight and.
• 5:18:14
  Speaker 4: Eighties can do bites and eighty five f tenn eighty
• 5:21:13
  Speaker 4: two and two one can seventy nine can do, seventy eight.
• 5:24:41
  Speaker 5: Can do.
• 5:24:47
  Speaker 4: Seventy seven, d.
• 5:25:04
  Speaker 5: Seventy six, can.
• 5:25:19
  Speaker 4: Handle seventy five, candle seventy four, candle seventy three, candle
• 5:26:24
  Speaker 4: seventy two, candle seventy one, candle seventy one and seventy
• 5:27:41
  Speaker 4: and sixty nine, Candle sixty eight, candle sixty seven, candle
• 5:28:37
  Speaker 4: sixty five, candle sixty four, candle sixty four, candle sixty three,
• 5:29:50
  Speaker 4: candle sixty two, sixty one, candle sixty fifty nine, handle
• 5:31:44
  Speaker 4: fifty eight, candle fifty seven, candle fifty six, candle fifty five,
• 5:33:22
  Speaker 4: candle fifty four, handle fifty three, end fifty two fifty two.
• 5:35:15
  Speaker 27: And to.
• 5:35:19
  Speaker 4: Fifty two, candle fifty one, candle fifty candle foty nine
• 5:37:24
  Speaker 4: came foot he ate, candle forty seven, candle forty six,
• 5:39:15
  Speaker 4: candle forty five and forty two chendle who to handle
• 5:41:18
  Speaker 4: forty candle thirty nine.
• 5:42:36
  Speaker 6: And two.
• 5:42:41
  Speaker 4: Thirty eight, can't do thirty seven, can't do thirty five,
• 5:44:45
  Speaker 4: canw thirty four, tenso thirty three, candle thirty one, candle
• 5:46:56
  Speaker 4: thirty candle two inighteen nine, candle twenty eight and two seven.
• 5:50:34
  Speaker 28: Came twenty six, can twenty five and twinty four, endle
• 5:52:51
  Speaker 28: twenty three and twine and twenty one and to winy.
• 5:55:32
  Speaker 18: Yen and.
• 5:56:01
  Speaker 4: Ninety, candle seventeen ten sixteen, Chaz fourty ten, ooh candle eleven, cans.
• 6:01:48
  Speaker 5: Yeah Yeah nine and.
• 6:04:04
  Speaker 4: Eight s six, Jim came four and doy seven two.
• 6:09:11
  Speaker 4: Can or let go of all of those thoughts, worries,
• 6:09:31
  Speaker 4: concerns about the past, thoughts about the future, and even
• 6:09:38
  Speaker 4: things you've been thinking about today. Just let it all
• 6:09:43
  Speaker 4: go because none of it is useful in this moment.
• 6:09:54
  Speaker 4: This is your opportunity to just focus on feeling relaxed,
• 6:10:13
  Speaker 4: allowing yourself to get in touch with that natural sense
• 6:10:22
  Speaker 4: of peace that we all have within us. It's available
• 6:10:30
  Speaker 4: for everyone. It just sometimes takes a little bit of
• 6:10:35
  Speaker 4: effort to set up the right time and place in
• 6:10:43
  Speaker 4: order for you to just let go. Because when you
• 6:10:49
  Speaker 4: do decide to let go and relax, that's what your
• 6:10:57
  Speaker 4: body starts to do because you've chosen, You've chosen to
• 6:11:06
  Speaker 4: just allow your body to unwind and your mind starts
• 6:11:13
  Speaker 4: to slow down. And it's a nice feeling. It's a
• 6:11:21
  Speaker 4: nice feeling at the beginning just to know that you
• 6:11:26
  Speaker 4: have chosen to decide to relax deeply, and because you've
• 6:11:36
  Speaker 4: made that decision, your body will just follow suit. Because
• 6:11:45
  Speaker 4: sometimes all the muscles in your body need is just
• 6:11:50
  Speaker 4: permission from you to relax. Because so often we're busy,
• 6:11:59
  Speaker 4: were going from here to there, we're walking around and
• 6:12:03
  Speaker 4: we're doing stuff, and the body doesn't have any time
• 6:12:11
  Speaker 4: or space to really relax deeply. So it kind of
• 6:12:19
  Speaker 4: waits for you to lead the way, waits for your permission.
• 6:12:29
  Speaker 4: And when you do give your permission, when you give
• 6:12:36
  Speaker 4: the say so we you say okay, it's time for
• 6:12:42
  Speaker 4: your body to let go completely and relax totally, your
• 6:12:52
  Speaker 4: body just follows. It's like a breath of relief.
• 6:13:00
  Speaker 5: Ah.
• 6:13:01
  Speaker 4: Good, I can now relax. That feeling at the end
• 6:13:08
  Speaker 4: of a day, of a very physical day that you
• 6:13:12
  Speaker 4: may experience in the past. But you get home and
• 6:13:16
  Speaker 4: you just sit down on a chair, maybe you kick
• 6:13:20
  Speaker 4: your shoes off and not Ah feels so nice knowing
• 6:13:26
  Speaker 4: that you don't have to get up again for a
• 6:13:30
  Speaker 4: little while at least if you choose, you can just
• 6:13:33
  Speaker 4: sit there for maybe an hour to It feels blissful.
• 6:13:46
  Speaker 4: And just by sitting down like that, your body knows
• 6:13:52
  Speaker 4: that it's time to relax. Your body has been given
• 6:13:57
  Speaker 4: permission from you. Because it's a mindset. In your mind,
• 6:14:07
  Speaker 4: you're prepared to let go of everything and just completely
• 6:14:19
  Speaker 4: allow all the stress of your body to evaporate. Any
• 6:14:28
  Speaker 4: tensions can just gradually vanish. It's almost like magic, really,
• 6:14:47
  Speaker 4: because that sense of relaxation in your body is a
• 6:14:54
  Speaker 4: very natural state. It's not something unusual. It may feel
• 6:15:01
  Speaker 4: unusual when you first start to relax, if you if
• 6:15:04
  Speaker 4: you haven't really spent a lot of time focusing and
• 6:15:10
  Speaker 4: giving yourself this space to let go completely and relax,
• 6:15:15
  Speaker 4: they seem are most alien, but it isn't. It's actually
• 6:15:23
  Speaker 4: the most natural thing in the world to let go completely,
• 6:15:30
  Speaker 4: to relax totally, the most natural thing in the world
• 6:15:40
  Speaker 4: to allow yourself to feel really calm in your mind.
• 6:15:53
  Speaker 4: And it is almost like a literal unwinding. It's like
• 6:16:01
  Speaker 4: you press a button and all the tension just releases,
• 6:16:10
  Speaker 4: and it's like a wheel, like a cog, like the
• 6:16:13
  Speaker 4: inside of a clock, just unwinding. And it's almost like
• 6:16:17
  Speaker 4: you could see the little wind up knob that's used
• 6:16:23
  Speaker 4: just going the opposite way that you choose to wind
• 6:16:27
  Speaker 4: it up, and the energy that fremetic stress for energy
• 6:16:38
  Speaker 4: gradually winding down, losing its power, losing its strength as
• 6:16:48
  Speaker 4: a sense of relaxation becomes stronger and deeper, and you
• 6:16:57
  Speaker 4: may find and are the more relaxed you feel that
• 6:17:05
  Speaker 4: your mind starts to wonder, maybe just seem to stop
• 6:17:15
  Speaker 4: listening to me for a while, and your mind goes
• 6:17:20
  Speaker 4: somewhere else, and then you realize you're listening to me again,
• 6:17:28
  Speaker 4: and that is just your mind drifting to sleep, which
• 6:17:34
  Speaker 4: is quite natural, because sometimes when we're stressed and tense,
• 6:17:46
  Speaker 4: we're not mean I actually be aware of what we need,
• 6:17:51
  Speaker 4: what we physically your emotionally need in this moment. But
• 6:17:59
  Speaker 4: when you allow your body and mind to relax completely
• 6:18:07
  Speaker 4: and you let go of all thoughts, concerns, worries, ideas,
• 6:18:16
  Speaker 4: all letting them go, allow them to drop onto the floor.
• 6:18:26
  Speaker 4: When you start to get in touch with the feelings
• 6:18:32
  Speaker 4: of such relaxation, this feels so nice, to be in
• 6:18:44
  Speaker 4: touch with the calmness of the different body parts as
• 6:18:51
  Speaker 4: they become looser and looser. Even your breathing seems easier
• 6:19:07
  Speaker 4: and more natural, effortless, as that cool air enters through
• 6:19:16
  Speaker 4: your mouth or nose into your lungs, breathing in comfort
• 6:19:26
  Speaker 4: and relaxation. And then just breathing out any excess remain
• 6:19:34
  Speaker 4: intention or stress from every part of your body and mind.
• 6:19:46
  Speaker 4: And as you start to focus on your mind, maybe
• 6:19:51
  Speaker 4: you notice that things have come to a standstill or
• 6:19:59
  Speaker 4: maybe just much much lower than before, because your mind
• 6:20:08
  Speaker 4: is not really needed when listening to my voice, which
• 6:20:19
  Speaker 4: allows your mind to relax just as deeply as your body.
• 6:20:28
  Speaker 4: And that's synchronicity between the relaxation of your body and
• 6:20:39
  Speaker 4: relaxation of your mind. Let you know that feeling completely calm, loose,
• 6:20:53
  Speaker 4: and relaxed really is great healing experience fear and has
• 6:21:12
  Speaker 4: so many positive benefits for your body, your mind, and
• 6:21:20
  Speaker 4: your life. To be able to let go everything and
• 6:21:29
  Speaker 4: to relax completely in all parts of your body and mind.
• 6:21:42
  Speaker 4: Even your bones are axed, all your muscles are arise,
• 6:21:57
  Speaker 4: even the skin that covers your body.
• 6:22:04
  Speaker 5: Is relaxed.
• 6:22:10
  Speaker 4: Every hair.
• 6:22:15
  Speaker 5: That you have.
• 6:22:17
  Speaker 4: Is also deeply relaxed. And your brain really starts to
• 6:22:35
  Speaker 4: feel the benefit but this healing relaxation, and as you
• 6:22:48
  Speaker 4: focus on the inside of your scalp where your brain is,
• 6:22:57
  Speaker 4: you can start to realize and notice the benefits of
• 6:23:05
  Speaker 4: your brain relaxing deeply, and it's your brain continues to relax.
• 6:23:20
  Speaker 4: It sends those messages to the rest of your body
• 6:23:28
  Speaker 4: and your mind to re relax even more deeply, relax
• 6:23:45
  Speaker 4: me more completely, letting go of any remaining or consers,
• 6:24:05
  Speaker 4: allow them just drop onto the floor because they're no
• 6:24:12
  Speaker 4: longer necessary in this moment, In this moment of deep
• 6:24:23
  Speaker 4: relaxation and calmness, filling.
• 6:24:32
  Speaker 20: Your brain.
• 6:24:34
  Speaker 4: With deep, concentrated healing, calming, relaxing every part of your
• 6:24:57
  Speaker 4: brain feeling so loose and comfortable, so relaxed and peaceful.
• 6:25:22
  Speaker 4: Your brain feels.
• 6:25:26
  Speaker 29: So light.
• 6:25:29
  Speaker 4: And so healthy in a sense of deep deep comfort
• 6:25:40
  Speaker 4: really does allow you to enjoy those ever increase in
• 6:25:53
  Speaker 4: sensations of comfort that is spread I didn't throughout your body, relaxing,
• 6:26:08
  Speaker 4: each and every muscle of your body, eat deeper and deeper,
• 6:26:27
  Speaker 4: much more deeper than before, much more comfort spreading through
• 6:26:46
  Speaker 4: your body and your mind.
• 6:26:51
  Speaker 5: Be so.
• 6:26:55
  Speaker 4: Peaceful and calm, so very very peaceful in every part
• 6:27:13
  Speaker 4: of your body, letting go h a everything averything, so
• 6:27:30
  Speaker 4: peaceful and calm, so relax a very second the passes
• 6:27:50
  Speaker 4: you feel deeper deeper.
• 6:27:58
  Speaker 18: For that.
• 6:28:03
  Speaker 4: Deper and deper less.
• 6:28:14
  Speaker 5: Calm, so calm.
• 6:28:22
  Speaker 4: Peace, for so very piece from your head down to
• 6:28:35
  Speaker 4: your ties. Such peace and comfort growing all the time,
• 6:28:51
  Speaker 4: Such peace and comfort spreading through your body and mind
• 6:29:05
  Speaker 4: deeper deeper, such comforts, spreading and sinking deeper into airy
• 6:29:23
  Speaker 4: muscle of your body, so that you feel amazing, so relaxed,
• 6:29:40
  Speaker 4: so peaceful, so relax and peaceful.
• 6:29:56
  Speaker 1: Letting go.
• 6:30:06
  Speaker 4: We're going to do a body scan, focusing on firstly
• 6:30:13
  Speaker 4: how you feel in your body, Not trying to change
• 6:30:18
  Speaker 4: how you feel, not trying to relax, not trying to
• 6:30:24
  Speaker 4: move away from any discomfort or stress or tension. Just accepting,
• 6:30:33
  Speaker 4: observing and accepting how you feel in the different parts
• 6:30:38
  Speaker 4: of your body, just allowing yourself to be exactly as
• 6:30:44
  Speaker 4: you are, to notice, to get in touch with how
• 6:30:56
  Speaker 4: you actually feel in this moment. I'm going to start
• 6:31:04
  Speaker 4: off by focusing on your hands. Just be aware of
• 6:31:15
  Speaker 4: your hands. I'd like you to move your hands around,
• 6:31:24
  Speaker 4: just maybe move your fingers a little bit. I've been
• 6:31:30
  Speaker 4: enclosing your hands very gently, just so that you can
• 6:31:38
  Speaker 4: gain in touch with how your hands and your fingers
• 6:31:45
  Speaker 4: feel with very very slow movements. Focusing now on your feet,
• 6:32:10
  Speaker 4: and if you can just do kind of an equivalent
• 6:32:14
  Speaker 4: with your feet is you've just done with your hands,
• 6:32:19
  Speaker 4: maybe turn in your ankles, moving your feet around, moving
• 6:32:28
  Speaker 4: your toes gently but only very gently and very slowly,
• 6:32:41
  Speaker 4: noticing how your feet fell in this moment. Focusing now
• 6:32:57
  Speaker 4: on your eyes, and I'd like you to just focus
• 6:33:04
  Speaker 4: on your eyelids. Maybe you can open and close your
• 6:33:10
  Speaker 4: eyes a couple of times to really get in touch
• 6:33:15
  Speaker 4: with how you feel when you do close your eyes.
• 6:33:20
  Speaker 4: The muscle changes in your eyes when you do close them,
• 6:33:29
  Speaker 4: maybe raising your eyebrows, it stretches the tops of your eyes,
• 6:33:39
  Speaker 4: perhaps squinting your eyes, scrunching up your eyes, just so
• 6:33:48
  Speaker 4: you can really get in touch with all aspects of
• 6:33:57
  Speaker 4: how your eye is feel.
• 6:34:03
  Speaker 5: Right now.
• 6:34:13
  Speaker 4: Now focusing on your thighs, and it it just starts
• 6:34:20
  Speaker 4: you to gently tense your thighs, just very very gently,
• 6:34:30
  Speaker 4: just enough so you can become more attuned to the
• 6:34:42
  Speaker 4: physical sensation of your upper legs, the front of your thighs,
• 6:34:51
  Speaker 4: and the backs of your thighs. Noticing observing how your
• 6:35:04
  Speaker 4: thighs fear. Right now, moving your focus to the back
• 6:35:19
  Speaker 4: of your neck. Just noticing the back of your neck
• 6:35:27
  Speaker 4: the muscles, and of course they lead to the side
• 6:35:33
  Speaker 4: of your neck. They also lead to the top of
• 6:35:37
  Speaker 4: your back, which leads to your shoulders. So there's your
• 6:35:44
  Speaker 4: focus on the back of your neck. Maybe you can
• 6:35:50
  Speaker 4: move your head gently upwards as if you're looking up,
• 6:35:58
  Speaker 4: Maybe moving your head down as if you're looking down.
• 6:36:07
  Speaker 4: Perhaps moving your head side to side, right to left,
• 6:36:14
  Speaker 4: only very slowly and very gently. I'm not trying to
• 6:36:25
  Speaker 4: force anything. It has to be very very gentle, just
• 6:36:37
  Speaker 4: so you can.
• 6:36:39
  Speaker 5: Be more.
• 6:36:43
  Speaker 4: In touch with the feelings, with the sensations, the physical
• 6:36:54
  Speaker 4: sensations of how back of your neck fields. Right now,
• 6:37:10
  Speaker 4: as we now focus on the tops of your arms,
• 6:37:21
  Speaker 4: the parts where your biceps and your triceps are between
• 6:37:26
  Speaker 4: your elbow and your shoulders. To focus on those parts,
• 6:37:34
  Speaker 4: the tops of your arms, you may like to just
• 6:37:41
  Speaker 4: tense them, but very very gently and slowly, so you're
• 6:37:52
  Speaker 4: not straining or put in any pressure whatsoever on your arms.
• 6:38:04
  Speaker 4: It's just soly you can gain more of a sense
• 6:38:12
  Speaker 4: of how your upper arms are feeling in this moment
• 6:38:25
  Speaker 4: and just noticing as you gently, very gently and slowly
• 6:38:38
  Speaker 4: tighten the muscles and then let go, notice how the
• 6:38:49
  Speaker 4: tops of your arms feel right now, as we now
• 6:39:05
  Speaker 4: focus on your stomach, the area the lower abdomen area
• 6:39:15
  Speaker 4: below your belly, button, moving all the way down to
• 6:39:24
  Speaker 4: your hips, just above your grind. Maybe you're able to
• 6:39:36
  Speaker 4: tense these muscles in the area very very gently and slowly,
• 6:39:55
  Speaker 4: if that's a difficult thing to do, and maybe you
• 6:39:59
  Speaker 4: can just move your body, pushing your stomach up, maybe
• 6:40:10
  Speaker 4: moving a little bit to the side using your hips,
• 6:40:15
  Speaker 4: just so you can get more in tune with how
• 6:40:23
  Speaker 4: your lower abdomen area is feeling in this moment. Just
• 6:40:43
  Speaker 4: noticing the physical sensations or your lower abdomen as you
• 6:41:05
  Speaker 4: move your attention to your mouth, noticing your lips and
• 6:41:21
  Speaker 4: inside your mouth, your teeth, your guns, your tongue, just
• 6:41:39
  Speaker 4: noticing how your tongue and your mouth feels. And it
• 6:41:47
  Speaker 4: may help by moving your tongue around your mouth, moving
• 6:41:57
  Speaker 4: it to your left, maybe pressing it gently against the
• 6:42:04
  Speaker 4: side of your mouth, and then to the right, gently
• 6:42:11
  Speaker 4: to the side of your mouth, perhaps pressing up against
• 6:42:18
  Speaker 4: the top of your mouth, and then down gently against
• 6:42:26
  Speaker 4: the bottom of your mouth, always very slowly and a
• 6:42:37
  Speaker 4: very very gentle so that you can be aware of
• 6:42:57
  Speaker 4: how you feel in your mouth area. Now I'm going
• 6:43:19
  Speaker 4: to focus on your wrists and I'm gonna ask you
• 6:43:35
  Speaker 4: to maybe just routine your wrists by moving your hands
• 6:43:45
  Speaker 4: in a circular motion very gently and slowly, just so
• 6:43:59
  Speaker 4: that you can feel the sensations that you are currently
• 6:44:18
  Speaker 4: experiencing in your risks. Perhaps move in your hands up
• 6:44:33
  Speaker 4: and down again very very gently and slowly, very gentle
• 6:45:02
  Speaker 4: and slow. As we now start to observe your lower back.
• 6:45:34
  Speaker 4: The bad part is just above of your hips where
• 6:45:44
  Speaker 4: your coxis are a whole area which also really does
• 6:45:56
  Speaker 4: include the signs of your body, because those muscles are
• 6:46:04
  Speaker 4: very much connected as those muscles also move into your hiperia,
• 6:46:17
  Speaker 4: connect into your buttocks the sides of your hips, and
• 6:46:32
  Speaker 4: if you're physically able to do so, maybe you can
• 6:46:42
  Speaker 4: very gently just move your body evisus slightly, very slowly,
• 6:46:58
  Speaker 4: some side to side, just enough to gauge how you
• 6:47:16
  Speaker 4: feel in your lord back. Perhaps it could even move
• 6:47:33
  Speaker 4: your hips gently up and down gently slowly in order to.
• 6:47:53
  Speaker 5: Be in touch.
• 6:47:56
  Speaker 4: With the physical sensations.
• 6:48:01
  Speaker 5: Of your law back.
• 6:48:20
  Speaker 4: As we know, move.
• 6:48:25
  Speaker 5: To your attention.
• 6:48:30
  Speaker 4: To your jaw, that area from your chin all the
• 6:48:38
  Speaker 4: way up to near way your ears are the hole
• 6:48:46
  Speaker 4: of your jaw, and you can, just if it's okay
• 6:49:01
  Speaker 4: to do so, gently open your mouth not wide, no
• 6:49:11
  Speaker 4: stretching just very gently and slowly opening your mouth thing
• 6:49:26
  Speaker 4: closing your mouth very gently and slowly, so you can.
• 6:49:48
  Speaker 3: Be in touch.
• 6:49:55
  Speaker 4: With how your jaw feels.
• 6:50:01
  Speaker 5: Now.
• 6:50:28
  Speaker 4: I to sit now your chest area, and you don't
• 6:50:44
  Speaker 4: need to do anything to move your chest because it
• 6:50:51
  Speaker 4: moves every time you breathe. Is very gently and slowly
• 6:51:08
  Speaker 4: automatically with each breath you take. As you focus on
• 6:51:25
  Speaker 4: how your chest feels when you breathe, move in your
• 6:52:10
  Speaker 4: focus to your forearms and your elbows. Maybe you're able
• 6:52:25
  Speaker 4: to very gently and slowly tense the muscles in your
• 6:52:38
  Speaker 4: forearms and when you do that, you can feel your
• 6:52:48
  Speaker 4: elbows as well. There gently and slowly, gently.
• 6:53:20
  Speaker 18: And softly.
• 6:53:25
  Speaker 4: Obsad your forearms and delbos. No focus of the rest
• 6:54:04
  Speaker 4: of your back, your upper back and the middle the
• 6:54:18
  Speaker 4: middle of your back again this part of your body. News.
• 6:54:40
  Speaker 4: Also every time you breathe. You may not notice that.
• 6:54:51
  Speaker 4: Usually as you observe you're upper back in the middle
• 6:55:04
  Speaker 4: of your back, he can really feel.
• 6:55:13
  Speaker 30: That gento and mement. Moving your focus.
• 6:56:07
  Speaker 4: Into your hip area, your butty as your brain. There's
• 6:56:20
  Speaker 4: muscles and those bones in your midsection. Just noticing how
• 6:56:58
  Speaker 4: your hips feel. Right now, you can very very gently
• 6:57:21
  Speaker 4: move your hips maybe side to side very gently and
• 6:57:36
  Speaker 4: slo very very gently, softly. No, everything starts to slow down,
• 6:58:36
  Speaker 4: including the thoughts in your mind and your mind itself
• 6:58:45
  Speaker 4: just starts to gradually. It doesn't have to be instant,
• 6:58:52
  Speaker 4: but just gradually starting too. It's almost like time aim
• 6:59:00
  Speaker 4: is straight chin. It's a slower pace to maybe what
• 6:59:11
  Speaker 4: you're used to in your day to day life. It's
• 6:59:19
  Speaker 4: a slower movement of energy, very small movements which make
• 6:59:46
  Speaker 4: up the larger movements, which is always the case. Now,
• 6:59:54
  Speaker 4: when you move your hand, it might seem like it's
• 6:59:59
  Speaker 4: one move, but it's lots of minute different muscles moving
• 7:00:07
  Speaker 4: in accordance with each other. What happens in this space
• 7:00:19
  Speaker 4: that we're sharing is we move from that big movement
• 7:00:38
  Speaker 4: into those smaller movements. Starting to focus on how your
• 7:00:55
  Speaker 4: body feels, not just as a whole, not just oh,
• 7:01:02
  Speaker 4: i'm feel in this way. I'm feeling stressed or tense,
• 7:01:06
  Speaker 4: or I'm feeling relaxed and calm, I'm feeling this way,
• 7:01:12
  Speaker 4: I'm feeling that way. Starting to notice that your body
• 7:01:23
  Speaker 4: begins to present to you small feelings around your body,
• 7:01:39
  Speaker 4: small physical sensations in your legs, whether pleasurable or not.
• 7:01:57
  Speaker 4: Maybe in the temptation to label them or to judge them,
• 7:02:07
  Speaker 4: those feelings, just thinking them, thinking about them is just
• 7:02:14
  Speaker 4: being neutral, just feelings, not being particularly concerned, but just
• 7:02:31
  Speaker 4: noticing what your body is telling you, the feelings in
• 7:02:46
  Speaker 4: your arms, instead of feeling the whole of the arm.
• 7:02:53
  Speaker 4: Maybe notice those individual feelings for all those different muscles
• 7:03:03
  Speaker 4: and the skin, the hairs of your arms, all the
• 7:03:15
  Speaker 4: internal parts of your arms, the veins, the bones, just
• 7:03:32
  Speaker 4: being aware of maybe your elbow on your right arm
• 7:03:41
  Speaker 4: has a certain feeling. Maybe your left wrist also has
• 7:03:52
  Speaker 4: its own individual physical sensation. What about your forearm on
• 7:04:13
  Speaker 4: your right arm, you're right forearm. There may not be
• 7:04:26
  Speaker 4: any particular feeling that you could even give a name to,
• 7:04:37
  Speaker 4: may not feel like anything other than just a feeling.
• 7:04:43
  Speaker 4: You know, it's there. The feelings in your shoulders, perhaps
• 7:04:55
  Speaker 4: your shoulders when you think about them, kind of almost
• 7:04:59
  Speaker 4: like they're the same, you know, the same feeling, almost
• 7:05:05
  Speaker 4: like you both of your shoulders are just one thing,
• 7:05:10
  Speaker 4: but of course they're not. And when you focus on
• 7:05:21
  Speaker 4: your left shoulder and then on your right shoulder, maybe
• 7:05:29
  Speaker 4: find that you move the muscles a little bit, Maybe
• 7:05:35
  Speaker 4: tense the muscles gently noticing the difference in each shoulder,
• 7:06:01
  Speaker 4: your lower back, the left side of your lower back,
• 7:06:17
  Speaker 4: and the right side of your lower back. Of course
• 7:06:28
  Speaker 4: that connection to your buttocks and to your hips, and
• 7:06:40
  Speaker 4: also moving up into the middle of your back, and
• 7:06:54
  Speaker 4: sometimes like right now, actually want to focus on their part.
• 7:07:00
  Speaker 4: When I focused on my buttocks and then I focused
• 7:07:04
  Speaker 4: on the middle of my back, I almost felt like
• 7:07:09
  Speaker 4: the muscles in my lower back were being stretched very gently,
• 7:07:18
  Speaker 4: just stretched a little bit. Even though I wasn't doing
• 7:07:24
  Speaker 4: anything to try to stretch your lower back, it just
• 7:07:32
  Speaker 4: seemed to happen. The feeling of very gently stretching your
• 7:07:45
  Speaker 4: lower back comes along. I have feeling in your chest,
• 7:08:12
  Speaker 4: just noticing what sensations you are experiencing in your chest
• 7:08:25
  Speaker 4: right now. And there's so much of the chest. Obviously,
• 7:08:42
  Speaker 4: there's the collar bone leading to the chest. You've got
• 7:08:45
  Speaker 4: the chest bone, You've got the muscles in your chest.
• 7:08:57
  Speaker 4: Of course, if you're female, there's possibly the breasts. You're male,
• 7:09:05
  Speaker 4: you've got the different wellm not that different these days.
• 7:09:12
  Speaker 3: But.
• 7:09:14
  Speaker 4: There may be more muscles at the top of the chest,
• 7:09:23
  Speaker 4: but at the side underneath it's pretty much the same.
• 7:09:28
  Speaker 4: Whether you're a man or a woman. There's muscles there,
• 7:09:32
  Speaker 4: muscles that stretch out to your back, as well as
• 7:09:38
  Speaker 4: breast tissue which stretches and moves into your back, to
• 7:09:46
  Speaker 4: just being aware of your chest, being with whatever feeling
• 7:10:06
  Speaker 4: there is in your chest. When I noticed that, I
• 7:10:26
  Speaker 4: focus on my chest, I feel it in my back
• 7:10:34
  Speaker 4: and my upper back. I mean, I guess the obvious
• 7:10:38
  Speaker 4: reason would be because you know, I'll breathe in in,
• 7:10:48
  Speaker 4: then it stretches my chest and my back at the
• 7:10:51
  Speaker 4: same time. It feels it feels okay, doesn't feel I
• 7:11:15
  Speaker 4: got a little bit of pain in my right chest,
• 7:11:21
  Speaker 4: a little bit, not pain, but a little discomfort, maybe stiffness, possibly,
• 7:11:28
  Speaker 4: I don't know. I notice my shoulders are also wanting
• 7:11:37
  Speaker 4: to flex for some reason. I think that's probably part
• 7:11:44
  Speaker 4: of my upper back, that connection between my shoulders my
• 7:11:53
  Speaker 4: rper back. Because I can move my shoulders and stretch
• 7:11:58
  Speaker 4: the muscles in my back, moving the shoulders backwards or up,
• 7:12:08
  Speaker 4: which then moves I think it's the scapulous in your back.
• 7:12:24
  Speaker 4: It feels quite nice. Actually a good thing about this
• 7:12:32
  Speaker 4: is you can, if you want to, you can just
• 7:12:41
  Speaker 4: flex or stimulate the various muscles in your body gently
• 7:12:54
  Speaker 4: in order to get more of a sense of how
• 7:12:57
  Speaker 4: they feel. And when you're relaxing, when you do tense
• 7:13:12
  Speaker 4: and muscle and you let it go and you let
• 7:13:16
  Speaker 4: it relax, it relaxes way more than it would normally.
• 7:13:30
  Speaker 4: That you have to feel that you're able to do that.
• 7:13:37
  Speaker 4: There's no point doing it if there's an issue with
• 7:13:43
  Speaker 4: the per part of your body. You need to be
• 7:13:49
  Speaker 4: gentle with yourself at all times when relaxing deeply, It's
• 7:14:02
  Speaker 4: important to be kind to yourself as you notice your mind.
• 7:14:22
  Speaker 4: How much has your mind slowed down since we started
• 7:14:31
  Speaker 4: this recording? How came and peaceful is your mind right now?
• 7:15:03
  Speaker 4: We have nothing to think about and just my voice
• 7:15:09
  Speaker 4: to listen to, because you know, the intention behind this
• 7:15:19
  Speaker 4: recording is relaxation. At the very least, for you to
• 7:15:28
  Speaker 4: feel more relaxed at the end of the recording than
• 7:15:33
  Speaker 4: you did at the beginning, at the very least, for
• 7:15:45
  Speaker 4: your mind to slow down because your body continues to relax,
• 7:16:02
  Speaker 4: because that's what you want to happen, that's what you expect.
• 7:16:19
  Speaker 5: To happen.
• 7:16:26
  Speaker 4: For relaxation to fill your body, maybe calm your mind
• 7:16:46
  Speaker 4: to the point of boredom when you start maybe to
• 7:16:59
  Speaker 4: drift away dressed in it's almost as if you're moving
• 7:17:40
  Speaker 4: further away from your body in your mind, just leaving
• 7:17:48
  Speaker 4: that there, kind of liking it an escape pod in
• 7:18:00
  Speaker 4: the spaceship and movie a space movie, you know, when
• 7:18:05
  Speaker 4: they get into a little pard in it. Since the
• 7:18:09
  Speaker 4: month far away from the spaceship, safe to dream and
• 7:18:33
  Speaker 4: continue to relax, drifting so slow.
• 7:19:34
  Speaker 5: And be so.
• 7:19:51
  Speaker 4: So rare and peaceful and focusing on the feeling of
• 7:20:37
  Speaker 4: those individual parts of your body. That's a relaxing One
• 7:20:50
  Speaker 4: by one, you me find that every now and then
• 7:21:10
  Speaker 4: you realize that you aren't listening to my voice because
• 7:21:21
  Speaker 4: your mind started to imagine something different, maybe started to
• 7:21:35
  Speaker 4: almost move into something kind of a dreamy state. And
• 7:21:46
  Speaker 4: then you become aware of my voice again. And even
• 7:21:52
  Speaker 4: though you may want to focus on my voice, you
• 7:21:59
  Speaker 4: may also wish to allow your mind to just drift
• 7:22:11
  Speaker 4: naturally into that space of comfort and safety. As you
• 7:22:28
  Speaker 4: feel more comfort spreading through your body like a warm
• 7:22:45
  Speaker 4: blanket covering you gently, keeping your body at just the
• 7:23:02
  Speaker 4: perfect temperature, and even if you can hear background sounds,
• 7:23:25
  Speaker 4: they just don't seem to matter anymore. There's that sense
• 7:23:37
  Speaker 4: of peace spreads through your mind like a gentle breeze,
• 7:23:57
  Speaker 4: yet strong enough to blow away all negativity, strong enough
• 7:24:09
  Speaker 4: to remove from your mind any anxiety or stress that
• 7:24:23
  Speaker 4: was there before, and blow away any other thoughts or
• 7:24:38
  Speaker 4: feelings that just don't fit with the sense relaxation, that
• 7:25:04
  Speaker 4: is feeling your body and your mind. Unless you focus
• 7:25:30
  Speaker 4: on your mind.
• 7:25:33
  Speaker 31: And count down from ten down to one, and with
• 7:25:38
  Speaker 31: each number you hear, your mind.
• 7:25:47
  Speaker 4: Will become slightly more relaxed, just just slightly.
• 7:26:12
  Speaker 6: So.
• 7:26:12
  Speaker 4: From ten down to nine, just a slight movement. From
• 7:26:20
  Speaker 4: nine down to eight, just another small change in how
• 7:26:32
  Speaker 4: you feel. Eight down to seven. That feeling is a gap,
• 7:26:46
  Speaker 4: almost like a gap that starts to get wider, the
• 7:26:52
  Speaker 4: gap between those feelings that you used to have in
• 7:27:00
  Speaker 4: your mind compared to the feelings you have there growing now,
• 7:27:11
  Speaker 4: feelings of comfort and security and confidence, and the gap
• 7:27:21
  Speaker 4: becomes wider. Eight down to seven, Seven down to six,
• 7:27:31
  Speaker 4: And when you get to five, your mind will start
• 7:27:36
  Speaker 4: to have a certain physical sensation, almost like there's a
• 7:27:49
  Speaker 4: magnet outside of your head sucking the tension and the
• 7:27:56
  Speaker 4: stress and any remaining fears that you don't want, sucking
• 7:28:04
  Speaker 4: them out through your skull. And then down to four,
• 7:28:15
  Speaker 4: you can start to really experience that sense of not
• 7:28:22
  Speaker 4: just emptiness, but space, a place full of fresh air,
• 7:28:37
  Speaker 4: a place where you can stretch. It's almost as if
• 7:28:44
  Speaker 4: as you go down to four and three, your mind
• 7:28:48
  Speaker 4: is expanding with this sense of peace and tranquility growing
• 7:29:03
  Speaker 4: as it moved down to When you get to one,
• 7:29:10
  Speaker 4: your mind just feels exactly how you want to feel.
• 7:29:22
  Speaker 4: It's almost a perfect feeling, maybe a sensation that you'd
• 7:29:40
  Speaker 4: like to keep a place that's safe, where nothing can
• 7:29:53
  Speaker 4: affect you at all, and you can stay in that
• 7:30:09
  Speaker 4: that space of comfort and confidence, confidence in your own
• 7:30:17
  Speaker 4: ability to create this space and this feeling of comfort
• 7:30:26
  Speaker 4: within your own mind just by counting and ten down
• 7:30:34
  Speaker 4: to one. And this is something that you can do
• 7:30:41
  Speaker 4: yourself when you're on your own, the time when you
• 7:30:50
  Speaker 4: can maybe sit down, maybe just for a few minutes,
• 7:30:59
  Speaker 4: close your eye is it just counts slowly from ten
• 7:31:09
  Speaker 4: down to one and re experience these feelings in your mind.
• 7:31:27
  Speaker 4: And when you feel that way in your mind, your
• 7:31:32
  Speaker 4: body copies your mind, and that feeling is spread through
• 7:31:46
  Speaker 4: your spine and your nervous system into every part of
• 7:31:54
  Speaker 4: your body, travels through your bloodstream. Healing and relaxing every
• 7:32:10
  Speaker 4: particle of your existence. And we can practice this a
• 7:32:28
  Speaker 4: few times before the end of the recording, and then
• 7:32:36
  Speaker 4: you can practice on your own, and each time you
• 7:32:43
  Speaker 4: count from ten out one, the feelings of comfort, calmness,
• 7:32:55
  Speaker 4: and deep, deep, real relaxation becomes stronger and deeper, filling
• 7:33:13
  Speaker 4: your mind and your brain with these positive chemicals, the
• 7:33:23
  Speaker 4: spread throughout your body, relaxing you so quickly, relaxing your
• 7:33:34
  Speaker 4: whole body and mind so very very easily just by
• 7:33:46
  Speaker 4: counting from ten down to one. So we're going to
• 7:33:58
  Speaker 4: do it now. I'm going to count from ten down
• 7:34:02
  Speaker 4: to one. I'd like you to repeat the number after me.
• 7:34:08
  Speaker 4: So when I say ten, you can just repeat to yourself.
• 7:34:16
  Speaker 5: Ten.
• 7:34:22
  Speaker 4: Just notice, be aware of how you feel in your
• 7:34:32
  Speaker 4: mind and your body. Then when I say nine, you
• 7:34:41
  Speaker 4: can repeat to yourself nine again, noticing the increase in
• 7:34:57
  Speaker 4: comfort and calmness in your mind and in your body.
• 7:35:11
  Speaker 4: The same when I say eight, I want, I say seven, six,
• 7:35:23
  Speaker 4: I want I say five, four, When I say three, two,
• 7:35:42
  Speaker 4: and lastly, when I say one, you can repeat that number.
• 7:35:56
  Speaker 5: Now.
• 7:35:56
  Speaker 4: Of course, when you do this on your own and
• 7:36:01
  Speaker 4: without listening to me, you can say the numbers or
• 7:36:06
  Speaker 4: whatever speed that you feel is necessary for you, so
• 7:36:17
  Speaker 4: you can adapt. So if you feel you want to
• 7:36:22
  Speaker 4: say the numbers ten down to one faster than I do,
• 7:36:30
  Speaker 4: then you go ahead and do that. Or if you
• 7:36:33
  Speaker 4: feel when you do it yourself, then you'd like to
• 7:36:37
  Speaker 4: have more more space between the numbers, maybe take a
• 7:36:46
  Speaker 4: lot longer to get from ten all the way down
• 7:36:53
  Speaker 4: to one, that's your choice also to do. So I'm
• 7:37:10
  Speaker 4: going to count from ten down to one, and when
• 7:37:19
  Speaker 4: I get to one, that will be the end of
• 7:37:23
  Speaker 4: this recording, unless, of course, you're listening with music, then
• 7:37:29
  Speaker 4: the music will continue ten nine five s.
• 7:39:45
  Speaker 27: Four as a.
• 7:41:09
  Speaker 29: US US.
• 7:42:10
  Speaker 4: Twenty nineteen eighteen seventeen sixteen fifteen, fourteen thirteen twelve eleven ten.
• 7:43:06
  Speaker 1: Nine eight.
• 7:43:16
  Speaker 4: Seven six, five four three two one. Now open your eyes,
• 7:44:01
  Speaker 4: noticing how you physically feel having counted down from twenty
• 7:44:08
  Speaker 4: to one, allowing stress and tension to leave through your
• 7:44:16
  Speaker 4: fingertips and your toes. And as you focus on your fingertips,
• 7:44:23
  Speaker 4: maybe they feel a little bit tingly, which is suppose
• 7:44:30
  Speaker 4: quite understanding considering the tension has been exiting your body
• 7:44:35
  Speaker 4: through your fingertips. So now I'm going to count from
• 7:44:44
  Speaker 4: twenty down to one again. This time you're going to
• 7:44:51
  Speaker 4: feel relief of tension and stress in the anxiety.
• 7:44:57
  Speaker 12: That you may have.
• 7:45:02
  Speaker 4: Leaving through your stomach. Just leaving through your stomach, almost
• 7:45:11
  Speaker 4: as if it's just releasing the whole of your stomach.
• 7:45:17
  Speaker 4: You'll navl to just above your chest or below your chest,
• 7:45:22
  Speaker 4: rather so surrounding your belly button area, the whole area.
• 7:45:29
  Speaker 4: You can feel the tension of your body wherever it's left,
• 7:45:34
  Speaker 4: just releasing from that area. And you may notice that
• 7:45:39
  Speaker 4: your stomach will become very relaxed as I count down
• 7:45:45
  Speaker 4: from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,
• 7:47:14
  Speaker 4: three two what And you can open your eyes again
• 7:47:31
  Speaker 4: if you choose, or you can just keep them closed
• 7:47:34
  Speaker 4: because it feels relaxing. Just notice how your stomach feels.
• 7:47:41
  Speaker 4: I notice as your focus, just do a little scan
• 7:47:45
  Speaker 4: of your body. Just notice how your body feels, focusing
• 7:47:54
  Speaker 4: on your upper body, your back, chest, stomach, legs, arms, hands, feet,
• 7:48:05
  Speaker 4: just noticing, and you know, you may start to feel
• 7:48:14
  Speaker 4: more of a sense of tiredness, which may be the
• 7:48:18
  Speaker 4: reason you're listening to this recording because you would like
• 7:48:24
  Speaker 4: to let go completely of everything and drift off into
• 7:48:34
  Speaker 4: a nice, natural, calm, relaxing sleep. So now we're going
• 7:48:49
  Speaker 4: to focus on your forehead, and if you choose, you
• 7:48:58
  Speaker 4: can incorporate your eyes in this focus as well. So
• 7:49:03
  Speaker 4: your forehead and your eyes, it's that whole area basically,
• 7:49:10
  Speaker 4: almost as if you were wearing a mask, you know,
• 7:49:13
  Speaker 4: like a I don't know, a Batman mask or something,
• 7:49:18
  Speaker 4: or I'm trying to fa zorro or something, you know,
• 7:49:23
  Speaker 4: the kind of mask that covers your eyes but also
• 7:49:26
  Speaker 4: covers quite a lot of the forehead, and focusing on
• 7:49:32
  Speaker 4: that area because that's the area that we're now going
• 7:49:35
  Speaker 4: to release tension and stress from your mind, from your brain,
• 7:49:41
  Speaker 4: and from your mind, and any tension that you may
• 7:49:45
  Speaker 4: have remaining in your face, in your neck and your jaw,
• 7:49:51
  Speaker 4: in your eyes, your forehead, or your scalp. So basically,
• 7:49:57
  Speaker 4: any tension within your head hit area, including your mind
• 7:50:03
  Speaker 4: and your brain, and that's going to be released through
• 7:50:11
  Speaker 4: your fullhead in your eyes. As I count down again
• 7:50:18
  Speaker 4: from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, eighteen, twelve, eleven, ten, nine, eight, seven, six.
• 7:51:43
  Speaker 3: Five.
• 7:51:49
  Speaker 4: Four three. What noticing as you scan your face with jaw,
• 7:52:19
  Speaker 4: your eyes, your cheap bones, your ears, your forehead, your scalp,
• 7:52:29
  Speaker 4: your neck, the back of your neck, in the front
• 7:52:33
  Speaker 4: of your neck, the sides of your neck, and your throat.
• 7:52:39
  Speaker 29: Mm hmm.
• 7:52:43
  Speaker 4: Noticing being aware of the comfort, increased feeling, the relaxation,
• 7:52:56
  Speaker 4: not just in your head and neck and also the
• 7:53:02
  Speaker 4: rest of your body. Just notice how loose and calm
• 7:53:12
  Speaker 4: you feel, and how easily.
• 7:53:17
  Speaker 3: It is to just let go.
• 7:53:21
  Speaker 4: Completely, let go completely, how easily. That's what I'm going
• 7:53:45
  Speaker 4: to do now, is I want to focus on the
• 7:53:49
  Speaker 4: top of your head, and we're going to allow every
• 7:53:59
  Speaker 4: lah piece of tension or stress that might be lingering
• 7:54:07
  Speaker 4: or hiding in your body or mind or head.
• 7:54:14
  Speaker 5: To just.
• 7:54:16
  Speaker 4: Be sucked out at the top of your head and
• 7:54:22
  Speaker 4: released into the air. Am sucked out into the clouds.
• 7:54:33
  Speaker 4: Imagine a big cloud of God your head, almost like
• 7:54:37
  Speaker 4: a whirlpool, and this is can suck that tension out
• 7:54:43
  Speaker 4: of the top of your head and just take it away.
• 7:54:50
  Speaker 4: The good should focus. Imagine an opening on the top
• 7:54:57
  Speaker 4: of your head with a tension and stress and any
• 7:55:03
  Speaker 4: remaining issues may be worries of concerns that are no
• 7:55:07
  Speaker 4: use to you. Now you can all be sucked down
• 7:55:11
  Speaker 4: at the top of your head and taken away as
• 7:55:18
  Speaker 4: I count down again from twenty down to one now
• 7:55:29
  Speaker 4: twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,
• 7:56:47
  Speaker 4: eight seven six, yes, bye, four three two wha breathe,
• 7:57:40
  Speaker 4: noticing how you feel, how relaxed and calm you physically
• 7:57:54
  Speaker 4: and mentally fail right now, how peaceful your mind feels.
• 7:58:11
  Speaker 4: It feels so nice to just let go, to give
• 7:58:16
  Speaker 4: yourself some space to breathe easily, to think calmly, and
• 7:58:30
  Speaker 4: just to take a break from all that pointless worry
• 7:58:35
  Speaker 4: and concerns about things that you don't need to think
• 7:58:41
  Speaker 4: about right now, because this is your time to let go.
• 7:58:53
  Speaker 4: This is your space to enjoy feeling deeply relaxed, peaceful
• 7:59:03
  Speaker 4: in your mind, relaxed in your body. They can feel
• 7:59:11
  Speaker 4: so good, so nice to just not have to do anything,
• 7:59:23
  Speaker 4: to be able to really enjoy that serenity that comes
• 7:59:33
  Speaker 4: with letting go completely, that peacefulness that comes with being
• 7:59:47
  Speaker 4: in this peaceful space, and you can keep this sense
• 7:59:58
  Speaker 4: of calmness for as long as you choose. If you
• 8:00:11
  Speaker 4: choose to drift off into a deep, healing, natural sleep,
• 8:00:18
  Speaker 4: then you can do that. It's completely up to you,
• 8:00:30
  Speaker 4: and you can keep this feeling of calmness physically and
• 8:00:35
  Speaker 4: in your mind as long as you choose to feel
• 8:00:41
  Speaker 4: completely relaxed, completely relaxed.
• 8:00:55
  Speaker 24: And I'd like you to make up your mind that
• 8:01:01
  Speaker 24: you're going to relax, and I want.
• 8:01:11
  Speaker 4: To explore that with you. What it feels like when
• 8:01:14
  Speaker 4: you actually decide that you're going to relax, not forcing yourself,
• 8:01:23
  Speaker 4: but giving yourself that. I guess it is a command, really,
• 8:01:30
  Speaker 4: isn't it. When you're telling yourself relax in a gentle
• 8:01:37
  Speaker 4: but firm way that only you can really tell yourself
• 8:01:44
  Speaker 4: in that way. You can't really have someone else saying
• 8:01:47
  Speaker 4: to you now it relax, relax, you know, and it
• 8:01:53
  Speaker 4: needs to be gentle, but you can't. Someone else can't
• 8:01:56
  Speaker 4: really have the same the same kind of influence or
• 8:02:05
  Speaker 4: power that you have over your own physicality over how
• 8:02:13
  Speaker 4: you feel, because when you say it to yourself, it
• 8:02:24
  Speaker 4: means more. It's personal, and your brain and your unconscious
• 8:02:32
  Speaker 4: mind and your body listens to what you say. So,
• 8:02:38
  Speaker 4: for example, we'll test it out and do a little test,
• 8:02:42
  Speaker 4: a few little tests along the.
• 8:02:44
  Speaker 24: Way, and you can get more of an idea of.
• 8:02:49
  Speaker 4: The force, the positive force that you can have in
• 8:02:56
  Speaker 4: creating a sense of company and relaxation in your body
• 8:03:02
  Speaker 4: and your mind quite quickly just by you telling yourself
• 8:03:11
  Speaker 4: to relax. So I want to start by it's focus
• 8:03:19
  Speaker 4: on your hands. So focus on your hands and just
• 8:03:25
  Speaker 4: tell your hands to relax. Let's just say relax. As
• 8:03:32
  Speaker 4: you focus on your hands, you could say my hands
• 8:03:38
  Speaker 4: are relaxed, or I want my hands to relax. But
• 8:03:43
  Speaker 4: I think if you actually do it directly by focusing
• 8:03:49
  Speaker 4: and imagining that your hands can hear what you're saying,
• 8:03:54
  Speaker 4: you know, like they've got little ears, which is a
• 8:03:56
  Speaker 4: bit weird. Talking to your hands and just say relax.
• 8:04:10
  Speaker 4: Noticin how your hands start to relax. Now focus on
• 8:04:31
  Speaker 4: your eyes and tell your eyes to relax. You just
• 8:04:35
  Speaker 4: say in the same word relax, and find the right
• 8:04:41
  Speaker 4: tone for you. You know, I might say relax, but
• 8:04:48
  Speaker 4: you you might say relax or relax. You know, you
• 8:04:57
  Speaker 4: might say it differently to yourself, and that's important for
• 8:05:03
  Speaker 4: you to gauge what feels right for you. To just
• 8:05:10
  Speaker 4: tell your eyes to relax whilst focusing on your eyes,
• 8:05:15
  Speaker 4: your eyelids, the muscles around your eyes, your eyebrows, and
• 8:05:20
  Speaker 4: just tell your eyes directly relax now. Now, I just
• 8:05:56
  Speaker 4: did that myself, and sometimes you may feel that you
• 8:06:06
  Speaker 4: need a bit more time for the different parts to relax,
• 8:06:12
  Speaker 4: you know, because I start talking again and maybe that
• 8:06:16
  Speaker 4: part hasn't relaxed fully. But what happened is that it
• 8:06:20
  Speaker 4: will just continue to relax even though I'm talking. And
• 8:06:24
  Speaker 4: that's happened with my eyes. Something else I noticed is
• 8:06:32
  Speaker 4: when I started focusing on my eyes, that actually almost
• 8:06:36
  Speaker 4: became They got worse before they got better in a way,
• 8:06:40
  Speaker 4: so that I felt a degree of tension growing in
• 8:06:43
  Speaker 4: my eyes and then disappearing. So I think what that
• 8:06:49
  Speaker 4: was really was just ME becoming more aware of the
• 8:06:54
  Speaker 4: tension that was already there that I wasn't. I wasn't
• 8:06:59
  Speaker 4: focused on it before, so I wasn't really acknowledging it
• 8:07:04
  Speaker 4: or really conscious to those feelings. Yeah, my eyes is
• 8:07:21
  Speaker 4: still continuing to relax, as well as my hands. Actually,
• 8:07:28
  Speaker 4: my hands have got a certain kind of energy, like
• 8:07:34
  Speaker 4: not buzzing, but I can kind of feel a degree
• 8:07:39
  Speaker 4: of energy in my hands. Maybe that's where the tension
• 8:07:45
  Speaker 4: is being released. Maybe that's the cause in that the
• 8:07:57
  Speaker 4: next part, I think we should focus.
• 8:07:58
  Speaker 24: On the back of the neck.
• 8:08:00
  Speaker 4: That's a part which quite often, well for me, holds tension.
• 8:08:05
  Speaker 4: I don't know about it for yourself, but I think
• 8:08:08
  Speaker 4: it's quite a standard place where tension is sometimes held. So,
• 8:08:17
  Speaker 4: and I'm doing exactly what you're doing as you do
• 8:08:20
  Speaker 4: it as well, so I'm telling my body parts to
• 8:08:24
  Speaker 4: relax as well. So if you tell your neck the
• 8:08:27
  Speaker 4: back of your neck, focus on the back of your neck,
• 8:08:30
  Speaker 4: and just say relax in your own words, in your
• 8:08:37
  Speaker 4: own tone, in your own voice. You can say out loud,
• 8:08:40
  Speaker 4: or you can just say it to yourself internally. But
• 8:08:45
  Speaker 4: you're focusing, and you're saying it literally to the back
• 8:08:49
  Speaker 4: of your neck, as if the back of your neck
• 8:08:52
  Speaker 4: can actually hear what you're saying. So do that now,
• 8:08:59
  Speaker 4: Just say relax to the back of your neck, and
• 8:09:03
  Speaker 4: I'll do the same. Now. What I noticed, and you
• 8:09:45
  Speaker 4: may have had similar thing is even though I was
• 8:09:50
  Speaker 4: focusing on the back of my neck, other parts started
• 8:09:59
  Speaker 4: to I don't know, show themselves to me or maybe
• 8:10:05
  Speaker 4: because they want to be relaxed as well. But I
• 8:10:08
  Speaker 4: started noticing the feelings in my shoulders, attention in my
• 8:10:12
  Speaker 4: shoulders and in my upper back. Whether that was because
• 8:10:20
  Speaker 4: my back of my neck was saying, well, I'm pretty
• 8:10:23
  Speaker 4: much okay. It's the other parts that need attention. But
• 8:10:35
  Speaker 4: my low back of my neck is still relaxing. But
• 8:10:39
  Speaker 4: I just became more aware of other parts that needed attention. Now,
• 8:10:46
  Speaker 4: this might happen, and it's not. It doesn't mean that
• 8:10:51
  Speaker 4: it's going wrong. It just means you're being notified of
• 8:10:57
  Speaker 4: more places that also want to feel relaxed. So I'm
• 8:11:04
  Speaker 4: going to focus on my upper back. So you can
• 8:11:09
  Speaker 4: do the same even if you don't have any feelings
• 8:11:15
  Speaker 4: of tension that are obvious in your upper back, if
• 8:11:19
  Speaker 4: you just focus on your back and the whole area
• 8:11:24
  Speaker 4: from his shoulder blades down to the middle of your
• 8:11:29
  Speaker 4: back down your spine. And with me, it's more the
• 8:11:33
  Speaker 4: shoulder blades that are more Yeah, that's the parts that.
• 8:11:41
  Speaker 16: Are really.
• 8:11:43
  Speaker 4: Sort of giving me the nod that it needs to relax.
• 8:11:50
  Speaker 4: In the sound, it's going to ask that part to
• 8:11:52
  Speaker 4: relax and you can do the same. Now, relaxed upper back,
• 8:12:20
  Speaker 4: there's something strange happened there, and this often happens.
• 8:12:25
  Speaker 29: I've been doing this for.
• 8:12:29
  Speaker 4: Sixteen years or something, and often I'm I'm surprised, but
• 8:12:36
  Speaker 4: amazed really that there can be a feeling. So when
• 8:12:43
  Speaker 4: I was focusing on the back of my neck, my
• 8:12:46
  Speaker 4: upper back was starting to feel quite stressed and in
• 8:12:51
  Speaker 4: need of attention. As soon as I started talking to
• 8:12:57
  Speaker 4: you about my upper back and talking about, you know,
• 8:13:02
  Speaker 4: getting ready to ask the upper back to relax, my
• 8:13:07
  Speaker 4: other back already started to relax. It's almost as if
• 8:13:13
  Speaker 4: it doesn't need to hear the words, just needs attention,
• 8:13:23
  Speaker 4: just needs to be noticed. That is something that often
• 8:13:35
  Speaker 4: happens in this type of situation is when you start
• 8:13:43
  Speaker 4: to relax a couple of parts of your body, as
• 8:13:48
  Speaker 4: we've done with our hands, our eyes and the eyelids,
• 8:13:55
  Speaker 4: and now back of the neck, top of the back,
• 8:14:04
  Speaker 4: upper back, the rest of the body seems to just
• 8:14:09
  Speaker 4: take notice and decide in its own way to start relaxing.
• 8:14:20
  Speaker 4: Other parts of your body start to just become looser.
• 8:14:30
  Speaker 4: I suppose it's kind of like a bit of an avalanche,
• 8:14:33
  Speaker 4: you know, the little ball starts rolling and before you
• 8:14:38
  Speaker 4: know it, the whole of your body is completely relaxed
• 8:14:41
  Speaker 4: and calm. And if you focus on your face, you
• 8:14:58
  Speaker 4: focus on your eyes, your eyelids, your eyebrows, and the
• 8:15:06
  Speaker 4: muscles around your eyes. Maybe you start to notice that
• 8:15:16
  Speaker 4: your forehead is more relaxed than it was. Maybe your
• 8:15:21
  Speaker 4: face is more relaxed. I would say my entire face
• 8:15:27
  Speaker 4: is a lot more relaxed than it was. So we're
• 8:15:42
  Speaker 4: going to focus now on your shoulders again, just like before.
• 8:15:50
  Speaker 4: Just tell your shoulders. I mean you can do them
• 8:15:53
  Speaker 4: in the digital You can do the right shoulder and
• 8:15:55
  Speaker 4: left shoulder. I just generally do both at the same
• 8:15:59
  Speaker 4: time time and just tell your shoulders as you focus
• 8:16:05
  Speaker 4: on them in your mind, focus on how you feel.
• 8:16:09
  Speaker 4: Maybe you can see them in your mind's eye. Just
• 8:16:17
  Speaker 4: tell your shoulders to relax. I feel as nice as
• 8:17:01
  Speaker 4: they relax. But I do notice, I mean, especially with
• 8:17:17
  Speaker 4: my back, is the connection between the different parts the back,
• 8:17:26
  Speaker 4: the shoulders, the neck being all connected and being such
• 8:17:36
  Speaker 4: a large part of your body, it's always hard to
• 8:17:42
  Speaker 4: separate them from each other. When my lower back has
• 8:17:50
  Speaker 4: started to relax on its own, maybe I'm going too
• 8:17:59
  Speaker 4: slow and that could be an issue because we all
• 8:18:05
  Speaker 4: go at different speeds. And the idea at the beginning
• 8:18:12
  Speaker 4: that this recording was for you to be able to
• 8:18:14
  Speaker 4: just say to yourself, relax without focusing on any particular
• 8:18:31
  Speaker 4: part of your body. Because when you know that, telling
• 8:18:37
  Speaker 4: your hands to relax and your hand relax, you tell
• 8:18:49
  Speaker 4: your eyelids and your eyes, the muscles around your eyes
• 8:18:57
  Speaker 4: and your eyebrows relax and they relax. You tell the
• 8:19:12
  Speaker 4: back of your neck to relax, and it relaxes. You
• 8:19:31
  Speaker 4: tell your upper back to relax, and it relaxes. You
• 8:19:59
  Speaker 4: tell your shoulder to relax, and they relaxed. When you
• 8:20:38
  Speaker 4: told your hands to relax, they relaxed and they continued
• 8:20:44
  Speaker 4: to relax. When you told your eyelids, the muscles around
• 8:20:56
  Speaker 4: your eyes, your eyebrows to relax, yeah, they relaxed and continue.
• 8:21:08
  Speaker 6: To relax.
• 8:21:16
  Speaker 4: When you told the back of your neck, focused on
• 8:21:19
  Speaker 4: the back of your neck and told it to relax,
• 8:21:30
  Speaker 4: they relaxed and continued to relax. When you told your
• 8:21:45
  Speaker 4: ulpa back to relax, it relaxed and continued to relax.
• 8:22:06
  Speaker 4: As with your shoulders, you told your shoulders to relax,
• 8:22:12
  Speaker 4: and your shoulders relaxed and continued to relax.
• 8:22:30
  Speaker 29: And it's not just that, it's.
• 8:22:37
  Speaker 4: That the rest of your body has also been listening,
• 8:22:44
  Speaker 4: and that relaxation has been spreading, so from your eyes,
• 8:22:50
  Speaker 4: the relaxation spread to your forehead, around your face, into
• 8:22:57
  Speaker 4: your skin, to your jaw, into the front and sides
• 8:23:11
  Speaker 4: of your neck, all the way down your chest and stomach.
• 8:23:23
  Speaker 4: Your relaxed hands and shoulders meet up through your arms,
• 8:23:31
  Speaker 4: relaxing your forearms, your upper arms, elbows, your wrists, letting
• 8:23:43
  Speaker 4: go your lower back, your hips, buttocks, spraying, or just
• 8:24:00
  Speaker 4: start to relax or continue even more comfort spreading through
• 8:24:09
  Speaker 4: your legs all the way down to your ankles, the
• 8:24:23
  Speaker 4: tops of your feet, the side of your feet, and
• 8:24:28
  Speaker 4: the bottoms of your feet, relaxing into your toes, each
• 8:24:43
  Speaker 4: toe relaxing, calm, loose, and as your body relaxes more,
• 8:25:08
  Speaker 4: your mind becomes slower, more peaceful, to the point where
• 8:25:34
  Speaker 4: if you choose to fall asleep, you can easily do that,
• 8:25:53
  Speaker 4: easily drift away because there's nothing going on in your mind.
• 8:26:07
  Speaker 4: Your brain is peaceful. Your body continues to relax, and
• 8:26:48
  Speaker 4: with that connection between your body relaxing and the word
• 8:26:55
  Speaker 4: that you say to yourself relax acts means that you
• 8:27:07
  Speaker 4: don't need to focus on just one part. You can
• 8:27:14
  Speaker 4: just focus on your entire body, saying the powerful word
• 8:27:31
  Speaker 4: reacts and observe those familiar sensations of comfort spreading throughout
• 8:27:57
  Speaker 4: your body, listening and calming and healing every part of
• 8:28:13
  Speaker 4: your body, feeding more relaxed. So all you need to
• 8:28:40
  Speaker 4: do from now on is just tell yourself relax and
• 8:28:54
  Speaker 4: observe feeding completely comfortable and calm. So starting now with
• 8:29:24
  Speaker 4: number twenty nineteen, eighteen, seventeen, sixteen fifteen fourteen thirty twelve.
• 8:32:13
  Speaker 6: U s A M y u u u u u
• 8:38:48
  Speaker 6: u u u u u u.
• 8:39:41
  Speaker 29: U as why us.
• 8:41:35
  Speaker 32: USA USA.
• 8:42:26
  Speaker 33: USA one.
• 8:43:19
  Speaker 4: So counted down from ten to one ten nine, eight, seven, six,
• 8:43:43
  Speaker 4: five four three two one. And maybe that was a
• 8:44:04
  Speaker 4: bit too quick in order to relax. Maybe it's a
• 8:44:08
  Speaker 4: bit too fast for you to notice the calming of
• 8:44:14
  Speaker 4: your body, maybe even a little bit of pressure there,
• 8:44:21
  Speaker 4: like you're counting down from ten to one. Would you
• 8:44:24
  Speaker 4: expect me to do? Man, expect me to stick go
• 8:44:28
  Speaker 4: with floppy just because you're counting down.
• 8:44:36
  Speaker 18: Two.
• 8:44:37
  Speaker 4: If you try it again, but this time, I'll go
• 8:44:41
  Speaker 4: this lower. This time, as you focus on the whole
• 8:44:48
  Speaker 4: of your body before we focus on your legs, just
• 8:44:54
  Speaker 4: notice how your body does. Stock aren't to feel more
• 8:45:04
  Speaker 4: relaxed with every number that I count down ten nine eight, seven, six, five.
• 8:46:03
  Speaker 9: Four three.
• 8:46:25
  Speaker 4: Two one. I just notice how how you feel, generally,
• 8:47:03
  Speaker 4: how your body feels. It's not necessarily even about counting
• 8:47:17
  Speaker 4: down from ten to one. It's that space that you have,
• 8:47:26
  Speaker 4: that body space between muscles being active physically or mentally,
• 8:47:44
  Speaker 4: just sitting or lying down, just being there, not doing anything,
• 8:47:54
  Speaker 4: not saying anything, not needing to think about anything. So
• 8:48:02
  Speaker 4: it opens up a space, you know, a bit of
• 8:48:05
  Speaker 4: a space, a gap. And the more I came down
• 8:48:16
  Speaker 4: from the tent to one, the bigger that gap becomes.
• 8:48:23
  Speaker 4: So there's that gap of calmness, of comfort, relaxation. It's
• 8:48:36
  Speaker 4: a nice feeling, and it moves those stresses or discomforts
• 8:48:49
  Speaker 4: physically or emotionally, moves them away. Allows you to just
• 8:49:08
  Speaker 4: slow down, someone to count again from ten down to one,
• 8:49:15
  Speaker 4: and notice that gap widening.
• 8:49:22
  Speaker 5: The gap.
• 8:49:25
  Speaker 4: And as it widens, it's almost like the stress and
• 8:49:29
  Speaker 4: attention falls into the gap and gives you that distance,
• 8:49:49
  Speaker 4: that space. Now ten nine eight, seven, six five four
• 8:51:11
  Speaker 4: three two.
• 8:51:47
  Speaker 5: One.
• 8:51:59
  Speaker 4: How did your body feel now? Can you notice do
• 8:52:20
  Speaker 4: you feeling calmer, the feeling more relaxed. As we now
• 8:52:57
  Speaker 4: focus on your legs, just your legs, we're just gonna
• 8:53:18
  Speaker 4: start with focusing on your thighs. Of course, it's not
• 8:53:37
  Speaker 4: the most exciting thing to be doing, because I'm sure,
• 8:53:46
  Speaker 4: like most of your body is not a lot going
• 8:53:49
  Speaker 4: on right now. Just focusing on the whole of your thighs,
• 8:54:04
  Speaker 4: the tops of your thighs, the sides of your thighs,
• 8:54:10
  Speaker 4: the bottoms of your thighs, your outer thighs, and your
• 8:54:15
  Speaker 4: inner thighs. Basically the whole of your thigh that leads
• 8:54:21
  Speaker 4: into your hip and it goes down to your knee joints. Now,
• 8:54:37
  Speaker 4: this is a big area. It's a very heavy area.
• 8:54:44
  Speaker 4: It's very strong, probably the strongest muscles in your body
• 8:54:51
  Speaker 4: or in your thighs. But I don't think we perhaps
• 8:55:07
  Speaker 4: give enough attention to our thighs. Perhaps we don't acknowledge
• 8:55:20
  Speaker 4: how important our thighs are to our lives, how much
• 8:55:43
  Speaker 4: they actually do for us, all for our lives. And
• 8:55:56
  Speaker 4: it may seem to sound really weird, but I think
• 8:56:02
  Speaker 4: that all of our body parts, especially our thighs, need
• 8:56:09
  Speaker 4: some TLC, a bit of love shown, a bit of acknowledgment,
• 8:56:26
  Speaker 4: thank you, gratitude for what our thighs do for us.
• 8:56:42
  Speaker 4: And I know this may sound a bit strange. Maybe
• 8:56:47
  Speaker 4: you think, why am I Surely I should be out
• 8:56:51
  Speaker 4: in the garden hugging a tree or something. Well, hard
• 8:57:00
  Speaker 4: to set a microphone up on a tree. That's why
• 8:57:03
  Speaker 4: I'm doing this indoors. Otherwise I would be outside hugging
• 8:57:06
  Speaker 4: a tree. Now I can't see the television from the tree.
• 8:57:16
  Speaker 4: If you move down to your knees gain such an
• 8:57:20
  Speaker 4: important part, and I think we don't necessarily I'll speak
• 8:57:30
  Speaker 4: for myself here, I don't necessarily appreciate all that my
• 8:57:37
  Speaker 4: knees do for me until I have a problem with
• 8:57:43
  Speaker 4: my knee. It's occasionally, if I ever maybe i'll bash it,
• 8:57:48
  Speaker 4: or it's aching for some reason. It's then that I
• 8:57:54
  Speaker 4: realize how much it does. You know, the benefit of
• 8:58:00
  Speaker 4: being able to use my legs without any kind of
• 8:58:07
  Speaker 4: physical discomfort is a beautiful thing that's possibly not appreciated
• 8:58:16
  Speaker 4: until it's temporarily removed. You know that's comfort. But as
• 8:58:27
  Speaker 4: you focus on your knees, regardless of how your knees feel,
• 8:58:35
  Speaker 4: you can have that sense of gratitude and love to
• 8:58:41
  Speaker 4: your knees for all that they do for you. When
• 8:58:54
  Speaker 4: you can still have that attention on your thighs and
• 8:58:58
  Speaker 4: maybe notice how your thighs feel. Maybe you've noticed that
• 8:59:04
  Speaker 4: they are relaxing more deeply as you focus now on
• 8:59:23
  Speaker 4: the bottoms of your legs, your shins, and your calf muscles,
• 8:59:28
  Speaker 4: the bones between your knees and your feet, incorporating of course,
• 8:59:37
  Speaker 4: your ankles so important. Anyone that's had even like the
• 8:59:49
  Speaker 4: slightest sprain of an ankle knows how how much we
• 8:59:56
  Speaker 4: take our ankles for granted. And it's kind of strange
• 9:00:06
  Speaker 4: in a way when you think that. You know, logically,
• 9:00:12
  Speaker 4: our wrists are a lot thinner than the rest of
• 9:00:15
  Speaker 4: our arms, which is okay, it doesn't can't see any
• 9:00:20
  Speaker 4: problem with that because we're just picking stuff up. Our
• 9:00:25
  Speaker 4: ankles so much thinner than the rest of our legs,
• 9:00:37
  Speaker 4: and from a physics perspective or logical even it doesn't
• 9:00:42
  Speaker 4: really make sense that all this weight would ultimately be
• 9:00:49
  Speaker 4: resting on your ankles then leading to your feet that
• 9:01:00
  Speaker 4: area thin bone. Yeah, it does so much great work.
• 9:01:10
  Speaker 4: Supports us, supports our body for a lifetime, helps us
• 9:01:21
  Speaker 4: to balance, It helps you to get around and be mobile.
• 9:01:36
  Speaker 4: And there's the calf muscles. Of course, when I was younger,
• 9:01:45
  Speaker 4: I couldn't see the point in calf muscles didn't seem
• 9:01:48
  Speaker 4: to do anything. Okay, if I walked around on tiptoes,
• 9:01:54
  Speaker 4: then my calf muscles get some work. But of course
• 9:01:58
  Speaker 4: that's not true. The calf muscles being used whenever we
• 9:02:02
  Speaker 4: use our legs and your shins there to protect your
• 9:02:16
  Speaker 4: lower legs, shaped in a way, almost as a protector
• 9:02:25
  Speaker 4: for the bone, leading of course to your ankles and
• 9:02:40
  Speaker 4: your feet. But we're not going to focus on your feet.
• 9:02:47
  Speaker 4: We're just going to focus on the legs. And I realize,
• 9:02:54
  Speaker 4: but now that I've mentioned your feet, it probably focuses
• 9:02:58
  Speaker 4: on them. Anyway. Maybe I should focus on your feet
• 9:03:01
  Speaker 4: a little bit. You can have them in your awareness
• 9:03:10
  Speaker 4: the same as you have your thighs in your awareness.
• 9:03:14
  Speaker 4: Even though we haven't been focusing on your thighs a
• 9:03:18
  Speaker 4: few minutes, we've been focusing on your ankles, there's still
• 9:03:29
  Speaker 4: that sensation of comfort in your thighs and this that
• 9:03:45
  Speaker 4: movement of energy because the thighs hold lots of different sensations.
• 9:03:56
  Speaker 4: Of course, there's the muscles, the big draw muscles that
• 9:04:01
  Speaker 4: we have in our thighs, but the skin on the
• 9:04:14
  Speaker 4: outside of the thighs, as in the outside of all
• 9:04:20
  Speaker 4: of our body, can be very sensitive, sensitive to the touch,
• 9:04:32
  Speaker 4: sensitive to temperature. And inside your thighs the bones, there's
• 9:04:46
  Speaker 4: the muscle, there's the blood, vessels, the ar trees, all
• 9:04:51
  Speaker 4: this stuff that's inside your thighs. And I guess sometimes
• 9:05:00
  Speaker 4: it'd be nice if you could actually put your fingers
• 9:05:04
  Speaker 4: inside your thighs and a message, so you can message
• 9:05:10
  Speaker 4: on the outside, of course, but to be able to
• 9:05:13
  Speaker 4: get deep into the muscles and to be able to
• 9:05:17
  Speaker 4: just massage inside your thighs, message in the bones of
• 9:05:23
  Speaker 4: your leg massage in all the veins, and just gently
• 9:05:34
  Speaker 4: healing your thighs, and you could move down message and
• 9:05:44
  Speaker 4: inside your knees, just a message in those bones, but
• 9:05:49
  Speaker 4: with healing fingertips spreading that healing energy deep into the
• 9:05:56
  Speaker 4: joints of your knees. Of course, there's the back of
• 9:06:06
  Speaker 4: your your knee, you know, the inside crease where your
• 9:06:11
  Speaker 4: knee is. It's a really sensitive area. Very it feels
• 9:06:19
  Speaker 4: very nice when you stroke it. That might be because
• 9:06:24
  Speaker 4: it's an area that's not really touched very often. It's
• 9:06:29
  Speaker 4: almost like a hidden part, that crease in your legs.
• 9:06:35
  Speaker 4: It's almost like a part that has a sensitivity, which
• 9:06:43
  Speaker 4: is a little bit different. Of course, it's protected by
• 9:06:53
  Speaker 4: your legs. So you can imagine putting your fingers into
• 9:07:05
  Speaker 4: that crease in your legs, that fold in between your legs.
• 9:07:15
  Speaker 4: You can just message with your fingertips. Imagine your fingertips
• 9:07:20
  Speaker 4: going inside message in the muscle tissue. You can of
• 9:07:30
  Speaker 4: course field the bones of your knees heading through your fingertips,
• 9:07:45
  Speaker 4: and then as you go down to your calf muscles,
• 9:07:51
  Speaker 4: and that's the part I'd like to be able to
• 9:07:53
  Speaker 4: really put my fingertips deep inside my half muscles, massage
• 9:08:01
  Speaker 4: in every single tissue of that muscle, healing every part,
• 9:08:16
  Speaker 4: and then doing the same for my shins, massage in
• 9:08:22
  Speaker 4: and gently stroking the bones, gently stroking them, healing in
• 9:08:30
  Speaker 4: a loving way, because they deserve to be treated as
• 9:08:37
  Speaker 4: the precious bones that they are, because our legs are
• 9:08:41
  Speaker 4: so precious as in all the other parts of our body,
• 9:08:47
  Speaker 4: and more precious of anyture on the planet. When you
• 9:09:01
  Speaker 4: start to think about your legs in this way, it
• 9:09:14
  Speaker 4: can change your perspective. It might sound a bit a
• 9:09:23
  Speaker 4: bit silly to start with the idea of having love
• 9:09:29
  Speaker 4: for your legs, showing appreciation for your thighs, wanting to
• 9:09:39
  Speaker 4: be able to put your hands in your thighs, the
• 9:09:45
  Speaker 4: massage the muscles and the bones, and to get your
• 9:09:51
  Speaker 4: fingers deep in there, releasing all tension. Just to show
• 9:10:00
  Speaker 4: so how much you care about your legs, how much
• 9:10:09
  Speaker 4: you care for what your legs do for you regularly,
• 9:10:17
  Speaker 4: your knees, your calves, your ankles, the strength of your ankles,
• 9:10:30
  Speaker 4: considering how thin they are compared to the rest of
• 9:10:35
  Speaker 4: your legs, especially your thighs. Yeah, they're so strong, so flexible,
• 9:10:48
  Speaker 4: absolutely amazing things. Your ankles are truly a gift because
• 9:11:01
  Speaker 4: of what they do for you, supporting all that weight,
• 9:11:12
  Speaker 4: regardless of how what weight you are, even if you
• 9:11:17
  Speaker 4: only ate stone, there's still a lot of weight for
• 9:11:22
  Speaker 4: these little ankles. Now, I'm a lot heavier than eat
• 9:11:28
  Speaker 4: stone double down, Yet my ankles support my body all
• 9:11:39
  Speaker 4: the time. Whether they do give off a sigh of
• 9:11:46
  Speaker 4: relief when I sit down, as in fact, my whole
• 9:11:51
  Speaker 4: legs do. My feet feet also go, my toes clap.
• 9:12:02
  Speaker 4: We're so happy. Your legs really are amazing. And I
• 9:12:30
  Speaker 4: know that talking about talking about your legs is probably
• 9:12:37
  Speaker 4: possibly it's among the most most boring things you've ever
• 9:12:41
  Speaker 4: heard anyone say. Possibly you're boring or not everything I
• 9:12:50
  Speaker 4: said is true. Your legs are amazing. Your legs deserve
• 9:13:07
  Speaker 4: not just respect, they deserve to relax deeply. They deserve
• 9:13:26
  Speaker 4: to take some time out of the day to just
• 9:13:31
  Speaker 4: let go completely. Your legs really can relax. And because
• 9:14:07
  Speaker 4: the legs are so such a most, you know, very
• 9:14:11
  Speaker 4: important part of your body. When you relax your legs,
• 9:14:17
  Speaker 4: the rest of your body also naturally follows in that
• 9:14:28
  Speaker 4: journey of comfort. I can feel it in my hips.
• 9:14:40
  Speaker 4: My hips feel really loose, and also in my lower
• 9:14:47
  Speaker 4: back as well. My lower back really feels it feels stretched,
• 9:14:55
  Speaker 4: even though I'm just sitting in a chair and there's
• 9:14:58
  Speaker 4: no stretching as far as I'm aware that I'm doing.
• 9:15:04
  Speaker 4: It's almost as if the muscles are just relaxed so
• 9:15:07
  Speaker 4: much that there is a natural stretch as the tension
• 9:15:14
  Speaker 4: has reduced a lot. And I'm now going to count
• 9:15:35
  Speaker 4: down from ten down to one, and you can continue
• 9:15:45
  Speaker 4: to feel wonderfully relaxed. Ten nine, eight, seven, six, five,
• 9:16:16
  Speaker 4: four three two one relax. So I'm just going to
• 9:16:44
  Speaker 4: count down from five down to one. And as a countdown,
• 9:16:51
  Speaker 4: if you just focus on the numbers, just the numbers
• 9:16:57
  Speaker 4: counting down, and no, it is how you feel in
• 9:17:06
  Speaker 4: this moment as you hear the numbers counting down, knowing
• 9:17:11
  Speaker 4: that those numbers counting down represent you feeling calmer, not
• 9:17:25
  Speaker 4: just in your body, but also relaxing your mind. I'll
• 9:17:33
  Speaker 4: just notice how you feel. There's nothing to do, there's
• 9:17:39
  Speaker 4: nothing to say, there's nothing to think about, starting with
• 9:17:48
  Speaker 4: number five, four, three, two.
• 9:18:24
  Speaker 22: One.
• 9:18:34
  Speaker 4: And as you notice the gradual letting go of the
• 9:18:46
  Speaker 4: tension in your body, you may also begin to notice
• 9:18:54
  Speaker 4: and be aware of how your mind is starting to
• 9:19:02
  Speaker 4: slow down. This is just a natural thing that happens.
• 9:19:12
  Speaker 4: It's not really a special procedure. It's just natural because
• 9:19:17
  Speaker 4: as your body relaxes, your mind also starts to relax,
• 9:19:24
  Speaker 4: and the more your mind relaxes, the more your body relaxes.
• 9:19:28
  Speaker 4: It's just a continuous circle of relaxation. And there is
• 9:19:39
  Speaker 4: that calmness that comes from relative quietness. You know, even
• 9:19:48
  Speaker 4: even if there's background sounds, either your side or mine,
• 9:19:54
  Speaker 4: it's still going to be quite calm. You know, you
• 9:20:00
  Speaker 4: haven't got the television on, there's no music in the background,
• 9:20:06
  Speaker 4: unless you're listening to the recorded with music. Of course,
• 9:20:13
  Speaker 4: you're very likely not going to be sitting in a
• 9:20:15
  Speaker 4: room with other people. Of course you might be, but
• 9:20:20
  Speaker 4: generally it's more ideal if you can do this on
• 9:20:23
  Speaker 4: your own, so no distractions, and when you stop thinking
• 9:20:35
  Speaker 4: about stuff, relaxation automatically rises, a sense of comfort starts
• 9:20:52
  Speaker 4: to grow, and without trying to build it up into
• 9:21:01
  Speaker 4: something fantastical or something magical, this is just a natural process,
• 9:21:15
  Speaker 4: something that's easy to accomplish. In fact, it's almost you know,
• 9:21:26
  Speaker 4: the sense of relaxing completely happens really when you put
• 9:21:33
  Speaker 4: no effort into it. It's not something that you can
• 9:21:37
  Speaker 4: really force. It's something that happens naturally. And part of
• 9:21:49
  Speaker 4: the process of this recording and others is simply too
• 9:22:01
  Speaker 4: allow you to take advantage of this space, this time,
• 9:22:14
  Speaker 4: to just let go, to just be here, to be
• 9:22:26
  Speaker 4: in tune with how you feel, yet with the intention
• 9:22:41
  Speaker 4: of wanting to relax deeply and maybe even to fall asleep,
• 9:22:54
  Speaker 4: depending on what it is that you wish for yourself
• 9:23:01
  Speaker 4: in this moment. As we know, relaxing is the majority
• 9:23:17
  Speaker 4: of the process of falling asleep. The actual falling asleep
• 9:23:22
  Speaker 4: part is the tiny bit at the end. The deeper
• 9:23:30
  Speaker 4: relaxed you become, the easier you find yourself drifting, you
• 9:23:52
  Speaker 4: can also if you choose stay focused on my voice
• 9:24:01
  Speaker 4: and really enjoy the process, gradually relaxing each muscle in
• 9:24:33
  Speaker 4: your body effortlessly and just observing the sensation of letting
• 9:25:00
  Speaker 4: go completely. This time, I'm going to count from six
• 9:25:17
  Speaker 4: down to one, and you can notice your mind calming
• 9:25:29
  Speaker 4: down more with each number that you hear me say, naturally, feeling.
• 9:25:45
  Speaker 19: Calm and slow.
• 9:25:51
  Speaker 4: And be peaceful. Six, five, four, three, two? What being aware?
• 9:28:50
  Speaker 4: How your mind to slow right down, sinking deeply into relaxation.
• 9:29:20
  Speaker 4: And as you focus on your mind, you may notice
• 9:29:27
  Speaker 4: that there are some thoughts still there, maybe some stubborn
• 9:29:36
  Speaker 4: thoughts that for some reason perhaps need your attention. That's
• 9:29:52
  Speaker 4: what you can do is send love to those thoughts.
• 9:30:04
  Speaker 4: Sprinkle those thoughts.
• 9:30:11
  Speaker 5: With love.
• 9:30:13
  Speaker 4: Like a petals from a flower. Just sprinkle it over them,
• 9:30:19
  Speaker 4: petals filled with love towards those thoughts, to let those thoughts.
• 9:30:27
  Speaker 10: Know that.
• 9:30:29
  Speaker 4: You're not abandoned in them. You just need them. You
• 9:30:35
  Speaker 4: require them to just calm down, slow down, quiet down
• 9:30:50
  Speaker 4: for now. So as you focus on those remaining thoughts
• 9:31:03
  Speaker 4: as we count down this time from seven down to one.
• 9:31:09
  Speaker 4: With each number, just imagine sprinkling those flower petals of love, kindness,
• 9:31:25
  Speaker 4: gratitude over those thoughts, which will allow them to just
• 9:31:38
  Speaker 4: melt away and relax deeply. With every number, those thoughts
• 9:31:53
  Speaker 4: will become more and more relax starting with number seven, six, five, four, three, two,
• 9:34:19
  Speaker 4: one at you now, notice how relaxed your feeling in
• 9:34:53
  Speaker 4: your body. We're going to focus on your hands, because
• 9:35:15
  Speaker 4: the more relaxed your hands are, the more relaxed your
• 9:35:21
  Speaker 4: body and mind are. And there's you focus on your
• 9:35:42
  Speaker 4: hands and your fingers. There's nothing needed to be done.
• 9:35:53
  Speaker 4: There's no clenching of fists or dance in the fingers
• 9:35:59
  Speaker 4: or anything like that. Yeah, it's just noticing and focusing
• 9:36:12
  Speaker 4: on your hands, noticing how they feel. Because the more
• 9:36:40
  Speaker 4: relaxed your hands feel, the calmer your mind feels, and
• 9:36:51
  Speaker 4: the more comforts you feel throughout your body. And gee.
• 9:37:08
  Speaker 5: May have.
• 9:37:15
  Speaker 4: Already noticed you mind is starting to dressed like him,
• 9:37:58
  Speaker 4: just on your hands and fingers, allowing.
• 9:38:07
  Speaker 18: Them to.
• 9:38:11
  Speaker 4: Experience a real deepening of that relaxation in your hands
• 9:38:22
  Speaker 4: and fingers more and more relaxed. With each number from
• 9:38:49
  Speaker 4: eight down to one, you can almost a few that
• 9:39:02
  Speaker 4: healing and relaxing energy spreading into your hands and fingers,
• 9:39:15
  Speaker 4: becoming year row, relaxing with each number you hear, going
• 9:39:36
  Speaker 4: down from eight down to one, drifting, drifting again, starting with.
• 9:40:02
  Speaker 10: No.
• 9:40:09
  Speaker 4: Eight seven, six, four, four, three, Just being here now,
• 9:44:02
  Speaker 4: nothing to think about, nothing to do, nothing to say,
• 9:44:13
  Speaker 4: and everything just feels calmer. This is your natural state
• 9:44:24
  Speaker 4: of being. This is how you just normally feel when
• 9:44:33
  Speaker 4: you take away all that other stuff that we add,
• 9:44:42
  Speaker 4: you know, things like stress and worry in overthinking, anxiety, tension,
• 9:44:58
  Speaker 4: just genuinely think about stuff. You take that away, which
• 9:45:05
  Speaker 4: is what we do.
• 9:45:06
  Speaker 27: What we do now.
• 9:45:14
  Speaker 4: You're left with a real sense of peacefulness which comes
• 9:45:25
  Speaker 4: to you very quickly, because ultimately it is just a feeling,
• 9:45:39
  Speaker 4: a feeling of comfort, almost as if you've gone inside
• 9:45:47
  Speaker 4: yourself and you've found a special place where everything is peaceful,
• 9:46:03
  Speaker 4: place where you can fill relaxed and your natural sense
• 9:46:10
  Speaker 4: of comfort, a place where you can be you, where
• 9:46:21
  Speaker 4: you can accept yourself with who you are.