Latest / Deep Sleep Whisper Hypnosis (Jason Newland) / (no music) (10 hours) Whispered Oddities for Deep Rest - 25th September 2025

Transcript

(no music) (10 hours) Whispered Oddities for Deep Rest - 25th September 2025 · Deep Sleep Whisper Hypnosis (Jason Newland)

• 0:00
  Speaker 1: Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.
• 0:12
  Speaker 1: Please and listen when you can safely close your eyes.
• 0:25
  Speaker 2: This is going to.
• 0:26
  Speaker 1: Be a relaxation session. Now remember that this is your time,
• 0:47
  Speaker 1: your space where nothing needs to be done. Nowhere you
• 0:56
  Speaker 1: need to go, No one you need to impress, which
• 1:07
  Speaker 1: is lucky because I don't think I've impressed anyone.
• 1:11
  Speaker 3: Ever.
• 1:12
  Speaker 1: Actually, it's just you and me and a gentle journey
• 1:20
  Speaker 1: into relaxation, perhaps a few odd details along the way,
• 1:44
  Speaker 1: because sometimes the usual paths are the ones that lead
• 1:52
  Speaker 1: us deeply into calmness. So if you're already, let's begin
• 2:13
  Speaker 1: and find a position that feels good enough, not perfect,
• 2:26
  Speaker 1: because perfection is busy and tiring, just good enough because
• 2:39
  Speaker 1: you know that you can change the position that you're
• 2:44
  Speaker 1: sitting or lying down whenever you choose, as you let
• 2:56
  Speaker 1: your body, notice the surface beneath you, supporting your body,
• 3:09
  Speaker 1: noticin every tiny weight, every little shift. As you imagine,
• 3:33
  Speaker 1: your body is like a stack of libry books being
• 3:38
  Speaker 1: carefully placed on a shelf, one book after another. Your
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  Speaker 1: head is a hardback, your chest heavy rev prit's volume,
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  Speaker 1: your arms slim paperbacks, and your legs, long atlases that
• 4:21
  Speaker 1: open the places you've never been. Feel the stocks settle,
• 4:47
  Speaker 1: balance stables supported, all those books nice and save, And
• 5:02
  Speaker 1: as the library glazes for the night, your body feels safe,
• 5:10
  Speaker 1: quiet and still. Now noticing your breathing, know in the
• 5:40
  Speaker 1: ordinary way, done all your life, but as if breath
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  Speaker 1: is slightly eccentric. You can enhale as though you're sipping
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  Speaker 1: from a straw made of silk, and exile, as though
• 6:21
  Speaker 1: you're blowing out a candle that doesn't really want to
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  Speaker 1: go out, but it does anyway. It gives in and relaxes.
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  Speaker 1: It's as if each breath has its own personality. Some
• 6:51
  Speaker 1: are shy, some are bold. Some breaths tickle as they leave, others.
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  Speaker 4: Hum softly. Just let each one.
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  Speaker 1: Be different, unusual, playful, And as you notice the odd
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  Speaker 1: little character of each breath, he begin to realize how
• 8:28
  Speaker 1: much lighter the air fills, as if it's not just oxygen,
• 8:59
  Speaker 1: it's a kind of invisible comfort wrapping around you. Now,
• 9:32
  Speaker 1: I'd like you to imagine a house. Not anyhouse, this
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  Speaker 1: one is filled entirely with clocks. Clocks on the walls.
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  Speaker 5: Clocks on the ceiling, clocks on the floor.
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  Speaker 1: Some grand some pocket sized, some ticking unroudly, some whisper
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  Speaker 1: in their seconds. And in this house time does not
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  Speaker 1: behave normally, because one clock goes forward, one goes backwards.
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  Speaker 1: One doesn't move at all. It just sighs every so often.
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  Speaker 1: And you can walk through this strange house of clocks
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  Speaker 1: noticing how your own sense of time stretches and bends,
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  Speaker 1: because minutes can feel like hours, hours can feel like seconds.
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  Speaker 2: And within.
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  Speaker 1: This bending of time, you notice your body softening, slowing.
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  Speaker 1: It feels so freeing, doesn't it so calm and.
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  Speaker 2: So loose.
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  Speaker 1: To not be chained to ordinary time? And here in
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  Speaker 1: this house of clocks, relaxation is timeless. And the deep eco,
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  Speaker 1: the less it matters whether you're at the beginning, middle,
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  Speaker 1: or end of this session, because all you know is
• 14:24
  Speaker 1: that you're sinking lessenedly into the space between the dicks
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  Speaker 1: and the docks. Now step outside the house into the
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  Speaker 1: card The discarden is unusual too, because the flowers here
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  Speaker 1: are soft pillows, The trees.
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  Speaker 6: Hum lullabies, and the grass is woven.
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  Speaker 1: From long strands of velvet. As you sit on a
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  Speaker 1: bench made of clouds, and it welcomes you like an
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  Speaker 1: old friend. And the most unusual thing.
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  Speaker 3: The garden.
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  Speaker 1: Smells like your favorite memory. It doesn't matter what it is,
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  Speaker 1: because your mind chooses it. As the fragrance rises and
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  Speaker 1: fills you with familiarity and calm, as birds fly overhead,
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  Speaker 1: but instead of singing, they tell you jokes, silly ones
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  Speaker 1: to make you smile without effort, and every smile releases
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  Speaker 1: a limb or tension from your body, as if each
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  Speaker 1: smile is the key unlocking muscles, joints and even thoughts.
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  Speaker 1: And the longer you stay in this garden, the more ordinary.
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  Speaker 1: Stress seems like an old.
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  Speaker 2: Coat the just forgot to wear.
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  Speaker 1: It's left in an old closet somewhere because he hair.
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  Speaker 1: Everything's unusual but wonderfully safe, and you can rest as
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  Speaker 1: long as you like. Now, imagine lying down in the garden,
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  Speaker 1: the velvet cross, craterl pillow, flowers unto your head, cloud
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  Speaker 1: bench dissolving into soft mist around you, and you drift deep, weightless,
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  Speaker 1: oddly comfortable, as though gravity itself has decided to let
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  Speaker 1: you float for a while, and every sound, every thought
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  Speaker 1: becomes part of the background, so unimportant, like old radio
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  Speaker 1: stations from the past. Fade in a way, fade in
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  Speaker 1: a way, now, in a few moments, I'll bring you
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  Speaker 1: gently back. But remember you can return to the House
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  Speaker 1: of Clocks or the Garden of odd Comforts any time
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  Speaker 1: you wish, because they live in your imagination waiting for
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  Speaker 1: you to help you calm down and relax deeply, peacefully
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  Speaker 1: if you like. You can start to notice your breathing,
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  Speaker 1: the surface beneath you, supporting your body, your body resting, steady, calmness, lingering,
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  Speaker 1: even if you open your eyes, feel calmer, And when
• 23:41
  Speaker 1: you're ready, if you want to, you can return to
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  Speaker 1: the room feeling relaxed, refreshed.
• 23:59
  Speaker 2: Mm hm, and just.
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  Speaker 1: A little.
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  Speaker 7: Unusually peace peaceful peace fault.
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  Speaker 2: Relax in a more deep and meaningful way, maybe in
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  Speaker 2: a way that can not just allow you to feel
• 25:09
  Speaker 2: calmer now and throughout the time we spend together here,
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  Speaker 2: not just relaxed at the end of the recording when
• 25:26
  Speaker 2: it's finished and you can enjoy that sense of comfort
• 25:32
  Speaker 2: and peace, but also I think it would be nice
• 25:47
  Speaker 2: to have those feelings of relaxation continue for longer after
• 26:07
  Speaker 2: the recording has ended, so that you can still benefit
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  Speaker 2: from listening to my voice, maybe in a few hours time,
• 26:30
  Speaker 2: perhaps tomorrow, and then by listening regularly, especially if you
• 26:44
  Speaker 2: find like some people do and myself as well. I
• 26:48
  Speaker 2: sometimes I find one particular recording that really resonates with me,
• 27:00
  Speaker 2: and I just listened to it over and over again
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  Speaker 2: every morning, every evening. There was this recording from We're
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  Speaker 2: going back to about nineteen ninety nine. It was it
• 27:22
  Speaker 2: wasn't hypnosis, but it was a guided visualizations. It kind
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  Speaker 2: of was hypnosis, really, and I managed to find it
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  Speaker 2: again and it still has the same effect on me.
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  Speaker 2: And part of it was the person's voice relaxed me,
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  Speaker 2: just felt so peaceful, and I'd look forward to listening
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  Speaker 2: to her in the morning and in the evening. And
• 28:14
  Speaker 2: I knew before even pressing the play button that since
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  Speaker 2: I've done that, pressed the play button. This is in
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  Speaker 2: the days of CD players press the play button. In fact,
• 28:42
  Speaker 2: it might have even been a tape tape recorder. I'd
• 28:46
  Speaker 2: lie down on the bed and then even without necessarily
• 28:57
  Speaker 2: listening to her words because I had to memorized. Really,
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  Speaker 2: it was as if my body knew exactly what to do,
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  Speaker 2: and the muscles just almost went into automatic relaxation, and
• 29:45
  Speaker 2: I remember my mind would slow down. Now now I
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  Speaker 2: was listening to this recording, in the early days of
• 30:06
  Speaker 2: learning hypnosis, and long before I ever made any videos
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  Speaker 2: or audio recordings myself, because I didn't start doing that
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  Speaker 2: till two thousand and six, I knew, I knew how
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  Speaker 2: helpful I found being able to just let go, to
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  Speaker 2: have that trust in the person that I'm listening to,
• 31:04
  Speaker 2: knowing that it's going to be just as relaxing, if
• 31:13
  Speaker 2: not more so. Each time you hear my voice, you
• 31:22
  Speaker 2: may feel the same. Some people have been listening to
• 31:34
  Speaker 2: me for over a decade, maybe not solidly, obviously not
• 31:48
  Speaker 2: twenty four hours a day, but maybe people come back.
• 31:56
  Speaker 2: Some people may be listen every day. And something that
• 32:10
  Speaker 2: I do which you may not realize by listening, is
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  Speaker 2: when I record these recordings. Now, for example, I also
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  Speaker 2: am affected by the words that I say. So if
• 32:54
  Speaker 2: I set you focus on your fear, eat, notice your
• 33:03
  Speaker 2: feet relaxing, I will be focusing on my feet. I
• 33:15
  Speaker 2: will be noticing my feet relaxing. If I said, focus
• 33:33
  Speaker 2: on your hands, and maybe notice the difference between each hand,
• 33:45
  Speaker 2: Perhaps notice the the air in the room, the temperature
• 33:52
  Speaker 2: of the room. On the backs of your hands. You
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  Speaker 2: may start to notice what almost feels like a very
• 34:08
  Speaker 2: light breeze, even though there may not be any type
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  Speaker 2: of breeze at all where you are right now. And
• 34:29
  Speaker 2: as you become aware of your hands, I'm also aware
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  Speaker 2: of how relaxed my hands are feeling now, and when
• 35:09
  Speaker 2: it comes to potentially drifting off to sleep, which may
• 35:16
  Speaker 2: be the reason you're listening, I also feel drowsy when
• 35:32
  Speaker 2: I make these recordings. I also notice my mind drifting.
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  Speaker 2: In fact, at times I've actually fallen asleep without even noticing,
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  Speaker 2: and then I carry on talking. And it's only when
• 36:20
  Speaker 2: I listen back to do the editing I hear snoring
• 36:31
  Speaker 2: and I think, I don't remember snoring. I remember talking.
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  Speaker 2: Was this snoring was a pig turned up? That's why
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  Speaker 2: I sound like when I snare and I get really
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  Speaker 2: into the hold. It's experience. I don't know how you feel.
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  Speaker 2: How relaxed do you feel in your feet, how relaxed
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  Speaker 2: you feel in your hands. I have noticed more and
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  Speaker 2: more that the more relaxed, deeper level of comfort you feel,
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  Speaker 2: the easier your breathing becomes. It's almost like that additional
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  Speaker 2: muscle relaxation. So this allows you to breathe easier without
• 38:52
  Speaker 2: necessarily focusing on your breath yah. However, being able to
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  Speaker 2: notice the ease in which you breathe so naturally, you
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  Speaker 2: breathe so very easily and smoothly. Whenever I imagine my
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  Speaker 2: breathing improving, when I've got my eyes closed, I tend
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  Speaker 2: to visualize a beautiful, fear yield with trees and flowers
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  Speaker 2: producing all that life giving oxygen. It feels nice two
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  Speaker 2: if nothing else, just taking some time and why from everything,
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  Speaker 2: enjoying that feeling of peace serenity with a joyful heart.
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  Speaker 2: Time seems to just drip by, so very slowly, relaxed,
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  Speaker 2: so deeply, peaceful, completely unattached to any thoughts whatsoever in
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  Speaker 2: this moment, completely free, noticing that your mind has slowed down.
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  Speaker 2: Slowed down because nothing really requires your attention. You can
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  Speaker 2: enjoy the physical sensations of allowing the stress to rip
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  Speaker 2: out of your body, to appear out of every part
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  Speaker 2: of your body, and being released from your brain your
• 47:26
  Speaker 2: mind slowly but surely, the muscle wo the seen legs
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  Speaker 2: relax rus ly, so very deeply, res so deeply, and
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  Speaker 2: the feelings, the pleasant feelings in your arms and shoulders
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  Speaker 2: deepening each part of your body further and deeper and
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  Speaker 2: deeper noticine, the feelings in the back of your neck,
• 50:48
  Speaker 2: feelings in your wrists, muscles, in front of your body,
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  Speaker 2: I all say, feeling peaceful, deeply, there's a sense of
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  Speaker 2: peace spreads through your fairy core. Even when you focus
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  Speaker 2: on your mind, your mind becomes beve and slower, even deeper, relaxing,
• 54:29
  Speaker 2: so very slow, his stomach teas for in your stomach,
• 55:29
  Speaker 2: you're back. Notice Notice how relaxed you'd now feel in
• 56:03
  Speaker 2: the hole of your back. You spy from your brain
• 56:36
  Speaker 2: all the way down the middle of your back, sending
• 56:44
  Speaker 2: and receiving millions of messages every day, deep comfort, increasing
• 57:18
  Speaker 2: deeply relased uns legs, spreading those signals down a spine
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  Speaker 2: or cord into air, every part of your body, your
• 58:48
  Speaker 2: shins and your calf, muscles, your elbows, Feelings of peace
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  Speaker 2: and tranquility spreading through your body, tips of your toes,
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  Speaker 2: to your eyes, your fingers. All wait till you lower
• 1:00:09
  Speaker 2: back lettinker, read the thinker, Please, drifting mind just wandering.
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  Speaker 8: Away, happy to let go, Let go.
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  Speaker 2: Completely, let go, so tranquil, the whole body enjoying a sense.
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  Speaker 2: Listening Guy he for more, p join the space, this
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  Speaker 2: space of peace and safety.
• 1:05:43
  Speaker 9: So fary, relaxed, y.
• 1:07:22
  Speaker 2: Letting go. Maybe we can just focus on the different
• 1:07:47
  Speaker 2: parts of your body, just to notice you foolhead and
• 1:08:22
  Speaker 2: your eyes. You two so Louise, noticing in the sense
• 1:09:24
  Speaker 2: of complete freedom, absolute freedom, ri Ria Pea's energy pease
• 1:11:32
  Speaker 2: to breeze much easier loose. You may have or may
• 1:12:47
  Speaker 2: not have noticed your mind drifted, peaceful man, even more
• 1:13:49
  Speaker 2: deeply in the direction of total bliss for pace, bliss
• 1:14:12
  Speaker 2: for pace, terreft to to to pace, so calm, letting go,
• 1:16:41
  Speaker 2: peace with mind rex forty, so relaxed, relaxed. Your body
• 1:17:53
  Speaker 2: feels almost invisible, So the very relaxed. I'm peaceful, so peaceful,
• 1:18:49
  Speaker 2: relax liquor, and you could start to notice that you
• 1:19:38
  Speaker 2: are feeling more relaxed, even though I've not purposely focused
• 1:19:49
  Speaker 2: your mind upon that sense of physical comfort that is
• 1:19:58
  Speaker 2: growing within you throughout your body, and your mind starts
• 1:20:07
  Speaker 2: to slow down. And that could be almost in recognition
• 1:20:17
  Speaker 2: of I guess my speech not being particularly fast, and
• 1:20:31
  Speaker 2: things just generally feel calmer. Just by listening to my voice,
• 1:20:45
  Speaker 2: you give yourself an opportunity to take a break from
• 1:20:52
  Speaker 2: the day, take a break from your life as it is,
• 1:21:02
  Speaker 2: and to give yourself a rest, giving yourself permission to
• 1:21:10
  Speaker 2: take some time off and to allow your body to
• 1:21:15
  Speaker 2: relax and allow your mind to slow down, which in
• 1:21:25
  Speaker 2: turn releases the tension and he stresses that you had
• 1:21:33
  Speaker 2: in your body. It's almost as if the parts of
• 1:21:43
  Speaker 2: your body just open up, allowing the negativity out and
• 1:21:55
  Speaker 2: at the same time replacing that negativity with positive heathing energy,
• 1:22:06
  Speaker 2: which then fills your body up and your mind to
• 1:22:13
  Speaker 2: also starts to appreciate those feelings of increasing confidence, an
• 1:22:31
  Speaker 2: almost uplifting feeling, positive heathing, an energy that spreads through
• 1:22:48
  Speaker 2: your body like a wave of comfort, and all this
• 1:23:00
  Speaker 2: and just allowing yourself a few minutes, maybe half an hour,
• 1:23:12
  Speaker 2: however long you want it to be, to just rest
• 1:23:23
  Speaker 2: and allow your mind and your body to almost reset
• 1:23:32
  Speaker 2: itself to the settings of comfort and relaxation, calmness, which
• 1:23:51
  Speaker 2: allows more room for feelings of pleasure and happy to
• 1:24:04
  Speaker 2: move around your body and into your mind, almost as
• 1:24:14
  Speaker 2: if your mind and your body are sinking together, almost
• 1:24:23
  Speaker 2: mirroring each other with that growing positivity and calmness, and
• 1:24:37
  Speaker 2: it feels nice. It really does feel nice to know
• 1:24:45
  Speaker 2: that you are the one that has allowed yourself to
• 1:24:54
  Speaker 2: feel more comfort and to experience more of this deep
• 1:25:08
  Speaker 2: relaxation spreading throughout your body. And as I focus on
• 1:25:25
  Speaker 2: each part of your body, you can notice that that
• 1:25:31
  Speaker 2: part becomes even more relaxed just by focusing on it.
• 1:25:47
  Speaker 2: It becomes even more calm and comfortable, just by focusing.
• 1:26:01
  Speaker 2: And as I move down your body, starting at your head,
• 1:26:10
  Speaker 2: the parts that you've already focused on will continue to
• 1:26:16
  Speaker 2: relax deeply and those parts that we've not yet focused
• 1:26:24
  Speaker 2: on or just automatically release any remain in tension in
• 1:26:37
  Speaker 2: anticipation of even more comfort about to come. Now, I'm
• 1:26:51
  Speaker 2: going to start by focusing on your forehead. Just being
• 1:26:58
  Speaker 2: aware the feelings of your forehead and any background sounds
• 1:27:09
  Speaker 2: like mister Herbert the pigeon can just allow you to
• 1:27:14
  Speaker 2: feel even more relaxed. Just means you're in the moment.
• 1:27:24
  Speaker 2: This isn't this isn't a sterile environment. This is the world.
• 1:27:33
  Speaker 2: I live in the countryside, so there's lots of nature
• 1:27:39
  Speaker 2: sounds around. So as you focus on your forehead, just
• 1:27:50
  Speaker 2: notice how it becomes even more relaxed as you focus
• 1:28:00
  Speaker 2: only on my voice and that part of your body.
• 1:28:10
  Speaker 2: Moving down to your eyes, focusing on your eyes, noticing
• 1:28:21
  Speaker 2: how your eyelids feel so heavy yet so light at
• 1:28:30
  Speaker 2: the same time, and all the muscles around your eyes
• 1:28:37
  Speaker 2: relaxing completely. Moving your focus down to your mouth, your lips,
• 1:28:52
  Speaker 2: your tongue, your teeth, and your gums, the whole of
• 1:28:59
  Speaker 2: your mouth relaxing, calm and loose, as you focus now
• 1:29:14
  Speaker 2: on your jawl not just the parts of your jaw
• 1:29:21
  Speaker 2: near your mouth and your chin, but all the way
• 1:29:26
  Speaker 2: up the size of your face to your ears, the
• 1:29:33
  Speaker 2: hole of your jaw, feeding more relaxed and calm. Focusing
• 1:30:01
  Speaker 2: on your neck, the front of your neck and your
• 1:30:06
  Speaker 2: throat relaxing and loose and calm. The side of your neck,
• 1:30:21
  Speaker 2: the right and left side of your neck, relax and
• 1:30:30
  Speaker 2: loose and calm. And now the back of your neck,
• 1:30:47
  Speaker 2: focusing on the back of your neck, letting go of
• 1:30:57
  Speaker 2: any tension that may have been there before, and enjoying
• 1:31:04
  Speaker 2: that sense of increasing comfort and release that you can
• 1:31:17
  Speaker 2: experience in the back of your neck. Moving down your
• 1:31:28
  Speaker 2: back and moving either side of your spine right from
• 1:31:36
  Speaker 2: the top of your back all the way down to
• 1:31:41
  Speaker 2: the bottom of your back, down to your lower back.
• 1:31:59
  Speaker 2: And as you move up and down your spine, you
• 1:32:06
  Speaker 2: can feel the muscles either side of your spine relaxing
• 1:32:14
  Speaker 2: even more. And as those muscles relax, that sense of
• 1:32:27
  Speaker 2: comfort starts to spread outwards from your spine into both
• 1:32:38
  Speaker 2: sides of your back, the top of your back, the middle,
• 1:32:46
  Speaker 2: and your lower back. And as you scan gently and
• 1:32:55
  Speaker 2: slowly up and down your back, there's the muscles in
• 1:33:02
  Speaker 2: the top of your back relax and become looser. The
• 1:33:11
  Speaker 2: muscles in the middle of your back also seem to
• 1:33:18
  Speaker 2: just almost divide from each other, separating and almost melting.
• 1:33:33
  Speaker 2: And in your lower back there seems to be an
• 1:33:39
  Speaker 2: extra special feeling of comfort that spreads into your hips.
• 1:33:55
  Speaker 2: Sit down your lower back, into your hips, into the
• 1:34:03
  Speaker 2: area where your cosis are, and into your buttocks, and
• 1:34:12
  Speaker 2: all those muscles that spread from your lower back into
• 1:34:21
  Speaker 2: your hip area start to melt, start to really let go.
• 1:34:41
  Speaker 2: I don't even know where about. To focus on your shoulders,
• 1:34:48
  Speaker 2: your back and your spine will continue to let go.
• 1:34:58
  Speaker 2: Continue you to relax so calmly, and if you focus
• 1:35:14
  Speaker 2: on your shoulders, you may notice that they're already feeding
• 1:35:25
  Speaker 2: really loose. They're already feeding calm and then feeding those
• 1:35:54
  Speaker 2: muscles then move from your neck into your shoulders. Feel
• 1:36:09
  Speaker 2: so soft and gentle, so smooth and calm, and the
• 1:36:38
  Speaker 2: feeling in your shoulders seens to spread deep into your shoulders,
• 1:36:54
  Speaker 2: that sense of relaxation, not just traveling deeply into your muscles,
• 1:37:07
  Speaker 2: but also relaxing the bones and moving all the way
• 1:37:20
  Speaker 2: to underneath your arms, relaxing that whole area between the
• 1:37:29
  Speaker 2: tops of your shoulders and underneath your arms. He Then
• 1:37:43
  Speaker 2: you feel so relaxed and comfortable in your shoulders, which
• 1:37:56
  Speaker 2: sends that do deep healing message into your arms. And
• 1:38:18
  Speaker 2: you may feel almost as if your arms are not
• 1:38:23
  Speaker 2: even there, because they're so relaxed, so deeply relaxed, so
• 1:38:46
  Speaker 2: so calm, so pose, not feeling. Spreading all the way
• 1:39:23
  Speaker 2: down your arms, two elbows, including your elbows their comforts,
• 1:39:47
  Speaker 2: spreads your away into wrists are forearments, and your wrists
• 1:40:10
  Speaker 2: so heavy yet at the same time so light and gentle.
• 1:40:55
  Speaker 2: Focus Now on your hands, my hands, so peaceful in
• 1:41:36
  Speaker 2: your hands. There's the sense of real peace. It just
• 1:42:14
  Speaker 2: seems to feel so familiar when your hands relax deeply.
• 1:42:38
  Speaker 10: M ees.
• 1:42:57
  Speaker 2: Your thing is a thing, it's sad you thing.
• 1:44:05
  Speaker 10: You tips.
• 1:44:34
  Speaker 2: Moving your attention to the front of your body, so comfortable.
• 1:45:04
  Speaker 2: Move then you focus your legs, muscles in your thighs,
• 1:46:49
  Speaker 2: your knees, so relaxed, a calf musselves and just shans
• 1:47:30
  Speaker 2: co presedly four feathing your feet, sir, peaceful, so.
• 1:49:45
  Speaker 11: Calm, so peaceful, come.
• 1:50:30
  Speaker 2: So peaceful, so com so peace fa relac sin ye's fall,
• 1:51:05
  Speaker 2: so calm, allowing that deep relaxation to spread your chest,
• 1:51:20
  Speaker 2: in your stomach, so letting go.
• 1:51:37
  Speaker 10: Of everything.
• 1:51:51
  Speaker 2: So I'm gonna start counting down now from twenty down
• 1:51:57
  Speaker 2: to one. You can imagine in a way it's like
• 1:52:06
  Speaker 2: just walking down some steps and each step or twenty steps,
• 1:52:13
  Speaker 2: and each step represents a level of comfort. Each step
• 1:52:22
  Speaker 2: represents a deepening of that comfort, and the furvies you
• 1:52:38
  Speaker 2: walk down those steps that are deeper and more relaxed,
• 1:52:44
  Speaker 2: you feel so starting with number twenty twenty nineteen eight
• 1:54:00
  Speaker 2: ten seventeen sicksting eight four four see too well five
• 2:01:42
  Speaker 2: eight nine eight seven h six five four four two one.
• 2:13:31
  Speaker 2: And now as you focus on your eyes, we're gonna
• 2:13:48
  Speaker 2: count down from ten douts one, focusing just on your eyes, eyes,
• 2:14:04
  Speaker 2: your eyelids, the muscles around your eyes, your eye waves themselves,
• 2:14:14
  Speaker 2: a whole area that makes up your eye. And as
• 2:14:31
  Speaker 2: we count down from ten down to one. Whilst focus
• 2:14:39
  Speaker 2: in on your eyes, you'll become twice is relaxed with
• 2:14:55
  Speaker 2: each number counting down that you may find the all
• 2:15:08
  Speaker 2: you want to do is just drift off to sleep.
• 2:15:17
  Speaker 2: And if that's what you want, then just allow yourself
• 2:15:24
  Speaker 2: to do that. Now, focusing on your eyes, I'm going
• 2:15:38
  Speaker 2: to begin counting down from ten down to one right now,
• 2:15:57
  Speaker 2: ten nine eight.
• 2:17:00
  Speaker 12: Seven ye.
• 2:19:56
  Speaker 13: Five four.
• 2:22:20
  Speaker 14: Three two one.
• 2:25:01
  Speaker 2: So counting down from ten to one ten nine eight
• 2:25:21
  Speaker 2: seven six five four three two one. And maybe that
• 2:25:46
  Speaker 2: was a bit too quick in order to relax. Maybe
• 2:25:50
  Speaker 2: it's a bit too fast for you to notice the
• 2:25:55
  Speaker 2: calming of your body, maybe even a little bit of
• 2:26:02
  Speaker 2: pressure there, Like you're count it down from ten to one.
• 2:26:06
  Speaker 2: Would you expect me to do? Man, expect me to
• 2:26:10
  Speaker 2: stick go with floppy just because you're counting down. I
• 2:26:19
  Speaker 2: could try it again, but this time I go this lower.
• 2:26:26
  Speaker 2: This time, as you focus on the whole of your
• 2:26:31
  Speaker 2: body before we focus on your legs, just notice how
• 2:26:39
  Speaker 2: your body does start to feel more relaxed with every
• 2:26:53
  Speaker 2: number that I count down ten nine eight seven six
• 2:27:35
  Speaker 2: five four three two one. And just notice how how
• 2:28:44
  Speaker 2: you feel generally, how your body feels. It's not necessarily
• 2:28:54
  Speaker 2: even about ye counting down from ten to one. It's
• 2:29:04
  Speaker 2: that space that you have, that space between being active
• 2:29:24
  Speaker 2: physically or mentally to just sitting or lying down, just
• 2:29:34
  Speaker 2: being there, not doing anything, not saying anything, not needing
• 2:29:40
  Speaker 2: to think about anything. So it opens up a space,
• 2:29:46
  Speaker 2: you know, a bit of a space.
• 2:29:49
  Speaker 10: A gap.
• 2:29:55
  Speaker 2: And the more I came down from ten to one,
• 2:30:00
  Speaker 2: the bigger that gap becomes. So there's that gap of calmness,
• 2:30:10
  Speaker 2: of comfort, relaxation. It's a nice feeling, and it moves
• 2:30:27
  Speaker 2: those stresses or discomforts physically or emotionally, moves them away.
• 2:30:43
  Speaker 2: Allows you.
• 2:30:47
  Speaker 12: To just.
• 2:30:51
  Speaker 2: Slow down. Someone to count again from ten down to one,
• 2:30:58
  Speaker 2: and notice that gap widening, the gap, And as it widens,
• 2:31:08
  Speaker 2: it's almost like the stress and attention falls into the gap.
• 2:31:28
  Speaker 2: It gives you that distance, that space. Now ten nine, eight, seven, six, five, four,
• 2:32:54
  Speaker 2: three two one, And how did your body feel? Can
• 2:34:00
  Speaker 2: you notice that? Do you feeling calmer? Do you feeling
• 2:34:15
  Speaker 2: more relaxed? As we now focus on your legs, just
• 2:34:43
  Speaker 2: your legs, We're just going to start with focusing on
• 2:35:03
  Speaker 2: your thighs. Of course, it's not the most exciting thing
• 2:35:23
  Speaker 2: to be doing because I'm sure, like most of your
• 2:35:29
  Speaker 2: body is not a lot going on right now, Just
• 2:35:41
  Speaker 2: focusing on the whole of your thighs, the tops of
• 2:35:47
  Speaker 2: your thighs, the sides of your thighs, the bottoms of
• 2:35:53
  Speaker 2: your thighs, your outer thighs, and your inner thighs. Basically
• 2:36:00
  Speaker 2: the whole of your thigh that leads into your hip
• 2:36:08
  Speaker 2: and it goes down to your knee joints. Now, this
• 2:36:19
  Speaker 2: is a big area. It's a very heavy area. It's
• 2:36:27
  Speaker 2: very strong, probably the strongest muscles in your body or
• 2:36:33
  Speaker 2: in your thighs. But I don't think we perhaps give
• 2:36:50
  Speaker 2: enough attention to our thighs. Perhaps we don't acknowledge how
• 2:37:03
  Speaker 2: important our thighs are to our lives, how much they
• 2:37:25
  Speaker 2: actually do for us all through our lives. And it
• 2:37:39
  Speaker 2: may seem to sound really weird, but I think that
• 2:37:44
  Speaker 2: all of our body parts, especially our thighs, need some TLC,
• 2:37:56
  Speaker 2: a bit of love shown, a bit of acknowledgment, thank you,
• 2:38:12
  Speaker 2: gratitude for what our thighs do for us. And I
• 2:38:24
  Speaker 2: know this may sound a bit strange. Maybe you think,
• 2:38:31
  Speaker 2: why am I sure that I should be out in
• 2:38:33
  Speaker 2: the garden hugging a tree or something. Well, it's hard
• 2:38:42
  Speaker 2: to set a microphone up on a tree. That's why
• 2:38:45
  Speaker 2: I'm doing this indoors. Otherwise I would be outside hugging
• 2:38:48
  Speaker 2: a tree. Now I can't see the television from the tree.
• 2:38:58
  Speaker 2: If you move down to your knee is getting such
• 2:39:02
  Speaker 2: an important part? And I think we don't necessarily I'll
• 2:39:12
  Speaker 2: speak for myself here, I don't necessarily appreciate all that
• 2:39:20
  Speaker 2: my nees do for me until I have a problem
• 2:39:25
  Speaker 2: with my knee. It's occasionally, if I ever maybe i'll
• 2:39:30
  Speaker 2: pash it or it's aching for some reason. It's then
• 2:39:36
  Speaker 2: that I realize how much it does. You know, the
• 2:39:41
  Speaker 2: benefit of being able to use my legs without any
• 2:39:49
  Speaker 2: kind of physical discomfort is a beautiful thing that's possibly
• 2:39:57
  Speaker 2: not appreciated until it's temporarily removed. You know that's comfort.
• 2:40:09
  Speaker 2: But as you focus on your knees, regardless of how
• 2:40:14
  Speaker 2: your knees feel, you can have that sense of gratitude
• 2:40:23
  Speaker 2: and love to your knees for all that they do
• 2:40:25
  Speaker 2: for you, And you can still have that attention on
• 2:40:39
  Speaker 2: your thighs and maybe notice how your thighs feel. Maybe
• 2:40:45
  Speaker 2: you've noticed that they are relaxing more deeply as you
• 2:41:03
  Speaker 2: focus now on the bottoms of your legs, your shins,
• 2:41:09
  Speaker 2: and your calf muscles, the bones between your knees and
• 2:41:15
  Speaker 2: your feet incorporate, and of course your ankles so important.
• 2:41:29
  Speaker 2: Anyone that's had even the slightest sprain of an ankle
• 2:41:35
  Speaker 2: knows how how much we take our ankles for granted.
• 2:41:47
  Speaker 2: And it's kind of strange in a way when you
• 2:41:50
  Speaker 2: think that. You know, logically, our wrists are a lot
• 2:41:55
  Speaker 2: thinner than the rest of our arms, which is okay,
• 2:42:00
  Speaker 2: it doesn't can't see any problem with that because we're
• 2:42:04
  Speaker 2: just picking stuff up. But her ankles so much thinner
• 2:42:12
  Speaker 2: than the rest of our legs, and from a physics
• 2:42:21
  Speaker 2: perspective or logical even it doesn't really make sense that
• 2:42:26
  Speaker 2: all this weight would ultimately be resting on your ankles
• 2:42:35
  Speaker 2: then leading to your feet, that thin area, thin bone. Yeah,
• 2:42:49
  Speaker 2: it does so much great work. Supports us, supports our
• 2:42:55
  Speaker 2: body for a lifetime, helps us to balance, It helps
• 2:43:06
  Speaker 2: you to get around and be mobile. And there's the
• 2:43:19
  Speaker 2: calf muscles. Of course, when I was younger, I couldn't
• 2:43:27
  Speaker 2: see the point in calf muscles didn't seem to do anything, okay,
• 2:43:34
  Speaker 2: if I walked around on tiptoes, then my calf muscles
• 2:43:37
  Speaker 2: get some work. But of course that's not true. The
• 2:43:41
  Speaker 2: calf muscles are being used whenever we use our legs
• 2:43:51
  Speaker 2: and your shins there to protect your lower legs, shaped
• 2:44:04
  Speaker 2: in a way almost as a protector for the bone,
• 2:44:16
  Speaker 2: leading of course to your ankles and your feet. But
• 2:44:28
  Speaker 2: we're not going to focus on your feet. We're just
• 2:44:30
  Speaker 2: going to focus on the legs. I realize that now
• 2:44:36
  Speaker 2: that I've mentioned your feet, it probably focuses on them anyway,
• 2:44:42
  Speaker 2: So maybe I should focus on your feet a little bit.
• 2:44:48
  Speaker 2: You can have them in your awareness the same as
• 2:44:53
  Speaker 2: you have your thighs in your awareness. Even though we
• 2:44:57
  Speaker 2: haven't been focusing on your fe thighs for a few minutes,
• 2:45:03
  Speaker 2: let me focus in on your ankles. There's still that
• 2:45:13
  Speaker 2: sensation of comfort in your thighs, and there's that movement
• 2:45:29
  Speaker 2: of energy because the thighs hold lots of different sensations.
• 2:45:39
  Speaker 2: Of course, there's the muscles, the big straw muscles that
• 2:45:44
  Speaker 2: we have in our thighs, but the skin on the
• 2:45:57
  Speaker 2: outside of the thighs, as in the outside of all
• 2:46:02
  Speaker 2: of our body, can be very sensitive, sensitive to the touch,
• 2:46:14
  Speaker 2: sensitive to temperature, and inside your thighs the bones, there's
• 2:46:28
  Speaker 2: the muscle, there's the blood, vessels, the arch trees, all
• 2:46:34
  Speaker 2: this stuff that's inside your thighs. And I guess sometimes
• 2:46:43
  Speaker 2: it'd be nice if you could actually put your fingers
• 2:46:46
  Speaker 2: inside your thighs and a message, so you can message
• 2:46:53
  Speaker 2: on the outside, of course, but to be able to
• 2:46:56
  Speaker 2: get deep into the muscles and to be able to
• 2:46:59
  Speaker 2: just mess ma sage inside your thighs, message in the
• 2:47:04
  Speaker 2: bones of your leg, massage in all the veins, and
• 2:47:13
  Speaker 2: just gently healing your thighs, and you could move down
• 2:47:25
  Speaker 2: message and inside your knees, just message in those bones,
• 2:47:31
  Speaker 2: but with healing fingertips spreading that healing energy deep into
• 2:47:39
  Speaker 2: the joints of your knees. Of course, there's the back
• 2:47:48
  Speaker 2: of your your knee, you know, the inside crease where
• 2:47:53
  Speaker 2: your knee is. It's a very sensitive area. Very it
• 2:48:01
  Speaker 2: feels very nice when you stroke it. That might be
• 2:48:05
  Speaker 2: because it's an area that's not really touched very often.
• 2:48:11
  Speaker 2: It's almost like a hidden part, that crease in your legs.
• 2:48:18
  Speaker 2: It's almost it's like a part that has a sensitivity,
• 2:48:25
  Speaker 2: which is a little bit different. Of course, it's protected
• 2:48:35
  Speaker 2: by your legs, so you can imagine putting your fingers
• 2:48:47
  Speaker 2: into that crease in your legs, that fold in between
• 2:48:56
  Speaker 2: your legs. You can just message with your finger tip
• 2:49:01
  Speaker 2: imaging your fingertips going inside, massage in the muscle tissue.
• 2:49:12
  Speaker 2: You can of course field the the bones of your knees,
• 2:49:18
  Speaker 2: healing through your fingertips. And then as you go down
• 2:49:31
  Speaker 2: to your calf muscles, and that's the part I'd like
• 2:49:34
  Speaker 2: to be able to really put my fingertips deep inside
• 2:49:40
  Speaker 2: my calf muscles, massage in every single tissue of that muscle,
• 2:49:50
  Speaker 2: healing every part, and then doing the same shins, massage
• 2:50:04
  Speaker 2: in and gently stroking the bones, gently stroking them, healing
• 2:50:12
  Speaker 2: in a loving way, because they deserve to be treated
• 2:50:19
  Speaker 2: as the precious bones that they are, because our legs
• 2:50:23
  Speaker 2: are so precious as in all the other parts of
• 2:50:27
  Speaker 2: our body, the more precious of anyture on the planet.
• 2:50:43
  Speaker 2: When you start to think about your legs in this way,
• 2:50:56
  Speaker 2: it can change your perspective. It might sound a bit
• 2:51:06
  Speaker 2: a bit silly to start with the idea of having
• 2:51:11
  Speaker 2: love for your legs, shown appreciation for your thighs, wanting
• 2:51:21
  Speaker 2: to be able to put your hands in your thighs,
• 2:51:27
  Speaker 2: massage the muscles and the bones and to get your
• 2:51:33
  Speaker 2: fingers deep in there, releasing all tension, just to show
• 2:51:44
  Speaker 2: how much you care about your legs, how much you
• 2:51:51
  Speaker 2: care for what your legs do for you regularly, the
• 2:52:00
  Speaker 2: ease your calves, your ankles, the strength of your ankles,
• 2:52:12
  Speaker 2: considering how thin they are compared to the rest of
• 2:52:17
  Speaker 2: your legs, especially your thighs. Yeah, they're so strong, so flexible,
• 2:52:31
  Speaker 2: absolutely amazing things. Your ankles are truly a gift because
• 2:52:44
  Speaker 2: of what they do for you, supporting all that weight,
• 2:52:54
  Speaker 2: regardless of how what weight you are, even if you
• 2:52:59
  Speaker 2: only ate stone, still a lot of weight for these
• 2:53:05
  Speaker 2: little ankles. Now I'm a lot heavier than eight stone
• 2:53:13
  Speaker 2: double down, yet my ankles support my body all the time.
• 2:53:26
  Speaker 2: Orthough they do give off a sigh of relief when
• 2:53:29
  Speaker 2: I sit down, as fact, my whole legs do. My
• 2:53:38
  Speaker 2: feet feet also go, my toes clap. We're so happy.
• 2:54:05
  Speaker 2: Your legs really are amazing. And I know that about
• 2:54:15
  Speaker 2: talking about your legs is probably possibly among the most
• 2:54:21
  Speaker 2: most boring things you've ever heard anyone say. Possibly they're
• 2:54:29
  Speaker 2: boring or not. Everything I said is true. Your legs
• 2:54:37
  Speaker 2: are amazing. Your legs deserve not just respect, they deserve
• 2:54:57
  Speaker 2: to relax deep. They deserve to take some time out
• 2:55:10
  Speaker 2: of the day to just let go completely. Your legs
• 2:55:39
  Speaker 2: really can relax, and because the legs are so such
• 2:55:52
  Speaker 2: a most you know, very important part of your body.
• 2:55:58
  Speaker 2: When you relax your legs to your body also naturally
• 2:56:04
  Speaker 2: follows in that journey of comfort. I can feel it
• 2:56:20
  Speaker 2: in my hips. My hips feel really loose, and also
• 2:56:29
  Speaker 2: my lawyer back as well. My lower back really feels
• 2:56:35
  Speaker 2: it feels stretched, even though I'm just sitting in a
• 2:56:39
  Speaker 2: chair and there's no stretching as far as I'm aware
• 2:56:45
  Speaker 2: that I'm doing. It's almost as if the muscles are
• 2:56:48
  Speaker 2: just relaxed so much that there is a natural stretch
• 2:56:55
  Speaker 2: as the tension has reduced a lot. And I'm now
• 2:57:17
  Speaker 2: going to count down from ten down to one, and
• 2:57:25
  Speaker 2: you can continue to fill wonderfully relaxed ten nine, eight, seven, six, five,
• 2:57:58
  Speaker 2: four three two one relax. So I'm just going to
• 2:58:27
  Speaker 2: count down from fire down to one. And as a countdown,
• 2:58:33
  Speaker 2: if you just focus on the numbers, just the numbers
• 2:58:40
  Speaker 2: counting down, and notice how you feel in this moment
• 2:58:50
  Speaker 2: as you hear the numbers counting down, Knowing that those
• 2:58:55
  Speaker 2: numbers counting down represents you feeling calmer, not just in
• 2:59:08
  Speaker 2: your body, but also relaxing your mind. I just notice
• 2:59:16
  Speaker 2: how you feel there's nothing to do, there's nothing to say,
• 2:59:23
  Speaker 2: there's nothing to think about, starting with number five four
• 2:59:50
  Speaker 2: three two one. And as you notice the gradual letting
• 3:00:26
  Speaker 2: go the tension in your body, you may also begin
• 3:00:35
  Speaker 2: to notice and be aware of how your mind is
• 3:00:42
  Speaker 2: starting to slow down. This is just a natural thing
• 3:00:51
  Speaker 2: that happens. It's not really a special procedure. It's just
• 3:00:58
  Speaker 2: natural because as you or body relaxes, your mind also
• 3:01:04
  Speaker 2: starts to relax. And the more your mind relaxes, the
• 3:01:09
  Speaker 2: more your body relaxes. It's just a continuous circle of relaxation.
• 3:01:21
  Speaker 2: And there's that calmness that comes from relative quietness. You know,
• 3:01:29
  Speaker 2: even if there's background sounds, either your side or mine,
• 3:01:37
  Speaker 2: it's still going to be quite calm. You know, you
• 3:01:43
  Speaker 2: haven't got the television on, there's no music in the background,
• 3:01:48
  Speaker 2: unless you're listening to the recording with music. Of course,
• 3:01:55
  Speaker 2: you're very likely not going to be sitting in a
• 3:01:58
  Speaker 2: room with other people. Of course you might be, but
• 3:02:02
  Speaker 2: generally it's more ideal if you can do this on
• 3:02:05
  Speaker 2: your own. So no distractions, and when you stop thinking
• 3:02:17
  Speaker 2: about stuff, relaxation automatically rises, a sense of comfort starts
• 3:02:34
  Speaker 2: to grow, and without trying to build it up into
• 3:02:43
  Speaker 2: something fantastical or something magical, this is just a natural
• 3:02:55
  Speaker 2: process something that's to accomplish. In fact, it's almost you know,
• 3:03:08
  Speaker 2: the sense of relaxing completely happens really when you put
• 3:03:15
  Speaker 2: no effort into it. It's not something that you can
• 3:03:19
  Speaker 2: really force. It's something that happens naturally. And part of
• 3:03:31
  Speaker 2: the process of this recording and others is simply two
• 3:03:43
  Speaker 2: allow you to take advantage of this space. This time.
• 3:03:56
  Speaker 2: It's just let go to just be here, to be
• 3:04:08
  Speaker 2: in tune with how you feel, yet with the intention
• 3:04:24
  Speaker 2: of wanting to relax deeply and maybe even to fall asleep,
• 3:04:36
  Speaker 2: depending on what it is that you wish for yourself
• 3:04:43
  Speaker 2: in this moment. As we know, relaxing is the majority
• 3:05:00
  Speaker 2: of the process of falling asleep. The actual falling asleep
• 3:05:04
  Speaker 2: part is the tiny bit at the end. The deeper
• 3:05:12
  Speaker 2: relaxed you become, the easier you find yourself drifting. You
• 3:05:35
  Speaker 2: can also if you choose stay focused on my voice
• 3:05:43
  Speaker 2: and really enjoy the process gradually relaxing each muscle in
• 3:06:15
  Speaker 2: your body effortlessly and just observing the sensation of letting
• 3:06:43
  Speaker 2: go completely. This time, I'm going to count from six
• 3:06:59
  Speaker 2: down to one, and you can notice your mind calming
• 3:07:12
  Speaker 2: down more with each number.
• 3:07:17
  Speaker 10: That you hear me.
• 3:07:19
  Speaker 2: Say naturally, feeling calm and slow and peaceful sex five, four, three,
• 3:09:38
  Speaker 2: two one, being aware of how your mind to slowed
• 3:10:37
  Speaker 2: right down, sinking deeply into relaxation. And as you focus
• 3:11:03
  Speaker 2: on your mind, you may notice that there are some
• 3:11:12
  Speaker 2: thoughts still there, maybe some stubborn thoughts that for some
• 3:11:22
  Speaker 2: reason perhaps need your attention. So what you can do
• 3:11:35
  Speaker 2: is send love to those thoughts. Sprinkle those thoughts with love.
• 3:11:55
  Speaker 2: Might all petals from a flower, Just sprinkle it over them,
• 3:12:01
  Speaker 2: petals filled with love towards those thoughts, to let those
• 3:12:08
  Speaker 2: thoughts know that you're not abandoned in them. You just
• 3:12:15
  Speaker 2: need them. You require them to just calm down, slow down,
• 3:12:28
  Speaker 2: quiet down for now. So as you focus on those
• 3:12:43
  Speaker 2: remaining thoughts, as we count down this time from seven
• 3:12:49
  Speaker 2: down to one with each number, just imagine sprinkling those
• 3:12:58
  Speaker 2: flower petals of love, kindness, gratitude over those thoughts, which
• 3:13:17
  Speaker 2: will allow them to just melt away and relax deeply
• 3:13:27
  Speaker 2: with every number, those thoughts will become more and more relaxed.
• 3:13:48
  Speaker 2: Starting with number seven, six, five, four, three, two one. Yeah,
• 3:16:19
  Speaker 2: and as you now notice how relaxed you're feeling in
• 3:16:36
  Speaker 2: your body, we're going to focus on your hands, because
• 3:16:57
  Speaker 2: the more relaxed your hands are, the more relaxed your
• 3:17:04
  Speaker 2: body and mind are. And there's you focus on your
• 3:17:25
  Speaker 2: hands and your fingers. There's nothing needed to be done.
• 3:17:36
  Speaker 2: There's no clenching of fists or dents in the fingers
• 3:17:41
  Speaker 2: or anything like that. Yeah, it's just noticing and focusing
• 3:17:55
  Speaker 2: on your hands, noticing how they feel. Because the more
• 3:18:22
  Speaker 2: relaxed your hands feel, the calmer your mind feels, and
• 3:18:33
  Speaker 2: the more comfort you feel throughout your body. And you
• 3:18:50
  Speaker 2: may have already noticed you mind is starting to dress
• 3:19:35
  Speaker 2: like since just on your hands and fingers, allowing them
• 3:19:51
  Speaker 2: to experience a real deepening of that relaxation in your
• 3:20:04
  Speaker 2: hands and fingers, more and more relaxed. With each number
• 3:20:31
  Speaker 2: from eight down to one, you can almost feel that
• 3:20:44
  Speaker 2: healing and relaxing energy spreading into your hands and fingers,
• 3:20:57
  Speaker 2: becoming more relaxing with each number.
• 3:21:14
  Speaker 14: You hear.
• 3:21:18
  Speaker 2: Going down eight down to one, drifting drifting again, starting
• 3:21:39
  Speaker 2: with number eight seven six, five.
• 3:23:59
  Speaker 15: Four three.
• 3:24:50
  Speaker 2: Two just being here now, nothing to think about, nothing
• 3:25:48
  Speaker 2: to do, nothing to say, and everything just feels calm.
• 3:26:04
  Speaker 2: And this is your natural state of being. This is
• 3:26:11
  Speaker 2: how you just normally feel when you take away all
• 3:26:18
  Speaker 2: that other stuff that we add, you know, things like
• 3:26:26
  Speaker 2: stress and worrying and overthinking and anxiety, tension, just generally
• 3:26:41
  Speaker 2: thinking about stuff. You take that away, which is what
• 3:26:48
  Speaker 2: we do. What we do now you're left with a
• 3:27:00
  Speaker 2: real sense of peacefulness which comes to you very quickly
• 3:27:13
  Speaker 2: because ultimately it's just a feeling, a feeling of comfort.
• 3:27:27
  Speaker 2: It's almost as if you've gone inside yourself and you've
• 3:27:31
  Speaker 2: found a special place where everything is peaceful, a place
• 3:27:46
  Speaker 2: where you can feel relaxed and your natural sense of comfort,
• 3:27:57
  Speaker 2: a place where you can be you, where you can
• 3:28:05
  Speaker 2: accept yourself for who you are, the place where you're
• 3:28:11
  Speaker 2: not trying to please anybody else ever, the place where
• 3:28:22
  Speaker 2: you can actually not just love yourself, but in some
• 3:28:32
  Speaker 2: ways more importantly, you can like yourself appreciate who you are.
• 3:28:50
  Speaker 2: That sense of gratitude is in the air all around you.
• 3:29:04
  Speaker 2: That's also a place where you can actually feel the
• 3:29:12
  Speaker 2: healing energy soaking into your body. Healing energy soaking into
• 3:29:28
  Speaker 2: your body, and that healing energy spreads through your veins,
• 3:29:41
  Speaker 2: traveling to each and every single part of your body,
• 3:29:54
  Speaker 2: and you start to realize that actually, that healing energy,
• 3:30:01
  Speaker 2: it's not just entered into your brain, it's become part
• 3:30:08
  Speaker 2: of your brain, and that spinal fluid is now mixed
• 3:30:20
  Speaker 2: with healing energy, not just allowing you to feel so
• 3:30:31
  Speaker 2: much more relaxed and healthy in this moment, but also
• 3:30:46
  Speaker 2: you start to realize that actually, what's happening now with
• 3:30:53
  Speaker 2: that heathing, relaxing energy spreading through your body is actually
• 3:31:04
  Speaker 2: changing your life. It's actually changing the way you're going
• 3:31:14
  Speaker 2: to feel not just now, but tomorrow and the next day.
• 3:31:23
  Speaker 2: As your health improves, not just your physical health, but
• 3:31:30
  Speaker 2: your mental health. Things that used to bother you in
• 3:31:38
  Speaker 2: the past, for some reason, no longer have the effect
• 3:31:46
  Speaker 2: that they used to because something has changed deep within you.
• 3:32:00
  Speaker 2: Maybe things that used to cause you to feel anger
• 3:32:10
  Speaker 2: no longer have that power to control you the way
• 3:32:20
  Speaker 2: they seem to be able to before. As you realize
• 3:32:29
  Speaker 2: that you're the one who decides what affects you, You're
• 3:32:42
  Speaker 2: the one who decides to feel relaxed and calm when
• 3:32:53
  Speaker 2: you choose to enjoy noticing these natural developments of healing,
• 3:33:10
  Speaker 2: continuing to grow and improve your life day by day,
• 3:33:25
  Speaker 2: including of course your ability to relax so much easier
• 3:33:38
  Speaker 2: and sleeping. It's the most natural thing in the world
• 3:33:49
  Speaker 2: to you, because falling asleep is something that you've done
• 3:34:01
  Speaker 2: so many times in your life, and you know that
• 3:34:08
  Speaker 2: you were born, as we all were, with the ability
• 3:34:15
  Speaker 2: to fall asleep naturally. We were born with that ability
• 3:34:29
  Speaker 2: to just drift off into a deep, healing sleep. Even
• 3:34:43
  Speaker 2: when we're kids, sometimes will fall asleep when we don't
• 3:34:48
  Speaker 2: even want to try to tell us stay awake. Maybe
• 3:34:54
  Speaker 2: it's a birthday in the morning, or it's Christmas or
• 3:34:58
  Speaker 2: holiday or something we look for word too, we don't
• 3:35:01
  Speaker 2: want to go to sleep. But the more we want
• 3:35:06
  Speaker 2: to stay awake, the more we just start to drift.
• 3:35:15
  Speaker 2: And the more you fight drifting, the more you try
• 3:35:19
  Speaker 2: to stop yourself and drift in a safe the deeper
• 3:35:24
  Speaker 2: and stronger that drifting becomes. Because we're born not just
• 3:35:36
  Speaker 2: with the need to relax deeply and to naturally fall asleep,
• 3:35:46
  Speaker 2: but it's our birthright, it's part of our DNA. And
• 3:35:59
  Speaker 2: some times, as we get older in life, perhaps at
• 3:36:04
  Speaker 2: times we have forgotten that relaxing completely. It's not only
• 3:36:19
  Speaker 2: a wonderfully pleasant experience, it's also really easy. It's very
• 3:36:43
  Speaker 2: very easy to let go, because that's all it is.
• 3:36:49
  Speaker 2: It's just deciding to let go. And when you press
• 3:37:04
  Speaker 2: the play button on my recordings, you have given permission
• 3:37:15
  Speaker 2: for my voice to relax you. When you press that
• 3:37:23
  Speaker 2: play button, you have given me permission for my words
• 3:37:32
  Speaker 2: to affect you in a positive, only a positive way,
• 3:37:47
  Speaker 2: opening up your mind too useful and healing suggestions that
• 3:38:10
  Speaker 2: can have such an amazing effect on how you feel
• 3:38:22
  Speaker 2: right now, as well as those changes that continue long
• 3:38:37
  Speaker 2: after the recording ends, those changes within you that continue
• 3:38:47
  Speaker 2: to flourish and grow, transforming your life in positive, beautiful way,
• 3:39:07
  Speaker 2: allowing you to move forward in your life in the
• 3:39:14
  Speaker 2: direction that you choose for yourself. And this feeling, this
• 3:39:31
  Speaker 2: feeling that you can experience a safety, comfort, calmness, This
• 3:39:47
  Speaker 2: feels so nice. It's such a healthy place to be,
• 3:40:09
  Speaker 2: and that positivity grows within you each and every day.
• 3:40:26
  Speaker 2: Moving forward, you're going to find that you're more relaxed
• 3:40:38
  Speaker 2: physically and in your mind is more relaxed. And it's
• 3:40:50
  Speaker 2: not that you're thinking slower. It's just that your mind
• 3:40:56
  Speaker 2: will be less clogged up with unnecessary negativity because from
• 3:41:08
  Speaker 2: now on, your mind rejects negativity. From now on, you're
• 3:41:18
  Speaker 2: going to start noticing when negativity arises, and you can
• 3:41:29
  Speaker 2: just say stop, stop, and that negativity will turn around
• 3:41:44
  Speaker 2: and leave you alone. Stop and that negativity would disappear.
• 3:42:11
  Speaker 2: And as you notice that you feel way more relaxed
• 3:42:19
  Speaker 2: than you probably expected, you can now congratulate yourself because
• 3:42:35
  Speaker 2: you're the person that has done this. You are the
• 3:42:41
  Speaker 2: one that has opened your mind up to the simple
• 3:42:46
  Speaker 2: facts that you can feel more relaxed in your body
• 3:42:55
  Speaker 2: and in your mind. You've opened your mind up to
• 3:43:07
  Speaker 2: the birthright of being able to just fall asleep easily
• 3:43:14
  Speaker 2: when you choose. And that's a nice feeling. Don't you
• 3:43:28
  Speaker 2: think it feels nice? Doesn't it? To feel calm? All
• 3:43:40
  Speaker 2: that healing energy is spreading through your body and your
• 3:43:45
  Speaker 2: mind to spend time in a special place where negativity
• 3:44:02
  Speaker 2: can no longer enter. Negativity is banned, it's barred, it's
• 3:44:15
  Speaker 2: not allowed Entryue doesn't it doesn't. This doesn't deserve to
• 3:44:22
  Speaker 2: be here, doesn't belong here. Negativity has no place in
• 3:44:31
  Speaker 2: your life, which makes room for more comfort, more heathing,
• 3:44:50
  Speaker 2: more relaxation, more peace. It feels nice, doesn't it? Just
• 3:45:20
  Speaker 2: the let go with everything. I'm going to count down
• 3:45:41
  Speaker 2: now from twenty down to one. You can continue to relax.
• 3:45:51
  Speaker 2: If you choose, you can drift to sleep. With every
• 3:46:03
  Speaker 2: number you hear me say, you can fill twice as relaxed,
• 3:46:18
  Speaker 2: or if you choose, you can fill twice as sleepy
• 3:46:29
  Speaker 2: now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.
• 3:48:50
  Speaker 10: Four.
• 3:49:24
  Speaker 2: This is your time to just take a break, your
• 3:49:34
  Speaker 2: time to relax, to allow your mind to slow down,
• 3:49:53
  Speaker 2: to give yourself permission to take a break from everything.
• 3:50:12
  Speaker 2: And you're the only person that can make that decision.
• 3:50:19
  Speaker 2: You're the only person that can actually tell your mind
• 3:50:27
  Speaker 2: to just relax, to just take some time off so
• 3:50:51
  Speaker 2: that you can focus on your body, getting in touch
• 3:50:56
  Speaker 2: with how you feel physically, and in the process of
• 3:51:14
  Speaker 2: this body scan where you focus on different parts of
• 3:51:18
  Speaker 2: your body, those parts that you focus on and observe,
• 3:51:32
  Speaker 2: even though you're not purposely requesting for those parts of
• 3:51:41
  Speaker 2: your body to relax, it's kind of expected. You expect
• 3:51:50
  Speaker 2: when you listen to my voice to feel more relaxed naturally,
• 3:52:03
  Speaker 2: because when you're listening to me, your attention is focused
• 3:52:13
  Speaker 2: on my words, and as my words guide you to
• 3:52:24
  Speaker 2: focus on those parts of your body, your focus increases,
• 3:52:44
  Speaker 2: which actually calms your mind. And when your mind calms down,
• 3:53:05
  Speaker 2: your body relaxes. And when your body calms down, your
• 3:53:27
  Speaker 2: mind relaxes. And even though we've not really started the
• 3:53:44
  Speaker 2: focus on your body, you can already feel that healing
• 3:53:57
  Speaker 2: energy spreading through your body, pushing out stress and tension,
• 3:54:16
  Speaker 2: healing all the parts of your body, including your skin,
• 3:54:24
  Speaker 2: your bones, your blood, all of your organs inside your body,
• 3:54:33
  Speaker 2: all of the muscles, all of the fat, all of everything,
• 3:54:41
  Speaker 2: every hair on your body is filled with that healing energy.
• 3:54:55
  Speaker 2: And when your brain it fills with that healing energy,
• 3:55:11
  Speaker 2: the feeling of comfort of relaxation increases, deeply increases in
• 3:55:36
  Speaker 2: a way to your mind starts to fill, perhaps bit
• 3:55:50
  Speaker 2: drowsy because it's not needed, and it may start to
• 3:56:06
  Speaker 2: drift if that's what's needed. So if you're listening to
• 3:56:22
  Speaker 2: this and what you need is deep relaxation, that's what
• 3:56:28
  Speaker 2: you get. If what you need is to fall asleep
• 3:56:37
  Speaker 2: naturally and easily as your mind drifts, that's also what
• 3:56:46
  Speaker 2: will happened, because by pressing that play button on the
• 3:56:59
  Speaker 2: podcast than listening to me, you give permission for your
• 3:57:06
  Speaker 2: body and your mind. In fact, you give the command
• 3:57:18
  Speaker 2: to your body and your mind to relax deeply and
• 3:57:29
  Speaker 2: to drift off to sleep, if that's what you want
• 3:57:38
  Speaker 2: or need. And as I focus on the different parts
• 3:57:51
  Speaker 2: of your body, you may start to just drift. And
• 3:58:05
  Speaker 2: then you come back again and you hear me talking,
• 3:58:09
  Speaker 2: and I'm focusing on a different parts of your body,
• 3:58:18
  Speaker 2: and you may find yourself drifting. You don't realize you're
• 3:58:28
  Speaker 2: drifting until you stop drifting and you're alert again to
• 3:58:37
  Speaker 2: my voice. Focusing on a different part of your body
• 3:58:44
  Speaker 2: starts to relax even deeper, because that drifting is basically
• 3:58:55
  Speaker 2: you already in the sleep zone. And the more you drift,
• 3:59:08
  Speaker 2: the longer you drift, and the longer you drift, eventually
• 3:59:18
  Speaker 2: that drifting continues into sleep, and that's the last you
• 3:59:28
  Speaker 2: remember until you wake up in your own time when
• 3:59:38
  Speaker 2: you experience the right amount of sleep for you, because
• 3:59:47
  Speaker 2: when you do and if you do fall asleep, it's
• 3:59:55
  Speaker 2: extremely pleasant, relaxing, so deep healing sleep. Mh, I'm it
• 4:00:19
  Speaker 2: feels so nice to relax into your own body and
• 4:00:27
  Speaker 2: mind you as you feel that heathing energy is spreading
• 4:00:37
  Speaker 2: through it, relaxing, use so deeply, relax and use so
• 4:00:51
  Speaker 2: so deeply. We start to focus on your eyes, moving
• 4:01:15
  Speaker 2: down to your jaw, down to your neck, your shoulders, palms, hand, fingers,
• 4:02:08
  Speaker 2: your chest, stomach, your back, your spine, your hips, your legs,
• 4:02:57
  Speaker 2: your feet, your toes, and the feeding, eatings spreading and
• 4:03:32
  Speaker 2: growing inside your body, feeling you up. Now let's focus
• 4:03:46
  Speaker 2: again on parts of your body, focusing this time on
• 4:03:56
  Speaker 2: your forehead. Now on your mouth, your lips, your tongue,
• 4:04:13
  Speaker 2: the whole of your mouth. Focus then on your fingers.
• 4:04:34
  Speaker 2: Maybe you could move your fingers a little bits. You
• 4:04:39
  Speaker 2: can focus on each one individually, both hands, and even
• 4:04:55
  Speaker 2: though you focus on both of your hands, now they
• 4:05:00
  Speaker 2: almost seemed to just melt into one. Where is your
• 4:05:08
  Speaker 2: right hand, start in your left hand, and almost as
• 4:05:16
  Speaker 2: if just mixed together. Now focusing on your knees, just
• 4:05:34
  Speaker 2: noticing how your knees fell. Now focusing on your elbows.
• 4:06:00
  Speaker 2: Sain on both of your elbows, just observing the feeling
• 4:06:14
  Speaker 2: of your elbows. Now focusing observing the back of your neck,
• 4:06:56
  Speaker 2: feeding that energy on the back of your neck, absurd
• 4:07:36
  Speaker 2: your ankles, being aware of physical sensations in your ankles.
• 4:08:56
  Speaker 2: Let you see, yeah, your toes on beef of your feet,
• 4:09:14
  Speaker 2: being aware how you TOAs fee right now, ninetie, and
• 4:10:10
  Speaker 2: how your entire body feels. Noticing how your mind feels
• 4:10:41
  Speaker 2: now letting go, letting go, letting go everything, letting go,
• 4:11:40
  Speaker 2: letting go, letting go everything you see. I'm going to
• 4:12:15
  Speaker 2: start now, and I'd like you just, first of all,
• 4:12:19
  Speaker 2: just to see yourself lying down on that message table,
• 4:12:27
  Speaker 2: lying on your front. Your head is supported, your arms
• 4:12:31
  Speaker 2: are supported, and you feel comfortable and breathing. It's really easy,
• 4:12:43
  Speaker 2: and you feel you feel confident in how you look
• 4:12:49
  Speaker 2: as well. So there's none of that issue of body
• 4:12:53
  Speaker 2: problems or shyness because I'm a professional and this is
• 4:13:03
  Speaker 2: a therapy session, so none of that stuff matters whatsoever.
• 4:13:12
  Speaker 2: This is about you. This is about how you feel
• 4:13:19
  Speaker 2: and how you can enjoy that sense of comfort and
• 4:13:26
  Speaker 2: relaxation that comes from letting go and allowing my hands,
• 4:13:34
  Speaker 2: my fingers to relax you by a message your body.
• 4:13:46
  Speaker 2: So I want to start off just by placing my
• 4:13:49
  Speaker 2: hands on the back of your head, just gently, just
• 4:13:56
  Speaker 2: you can feel what my hands feel like really on you,
• 4:14:05
  Speaker 2: so you can maybe feel the warmth of my hands
• 4:14:07
  Speaker 2: on the back of your head. With my hands to
• 4:14:13
  Speaker 2: the side of your head, not pressing, but just holding
• 4:14:17
  Speaker 2: there very gently, maybe over your ears, and a little
• 4:14:23
  Speaker 2: bit on your face, just so you can feel my
• 4:14:28
  Speaker 2: hands so you can become accustomed to them. And now
• 4:14:43
  Speaker 2: put my hands on the back of your head again
• 4:14:45
  Speaker 2: and gently let them slide down onto the back of
• 4:14:52
  Speaker 2: your neck. You can feel my hands gently stroking the
• 4:15:10
  Speaker 2: back of your neck to start with, just so you
• 4:15:17
  Speaker 2: can get used to the feeling with my hands on
• 4:15:21
  Speaker 2: your skin, get accustomed to realize that you're safe and
• 4:15:30
  Speaker 2: it's all good, it's all fine. And I'm going to
• 4:15:39
  Speaker 2: start gently messaging the muscles in the back of your
• 4:15:43
  Speaker 2: neck with both hands. Now, this is a very trusting situation, really,
• 4:16:03
  Speaker 2: because our necks are so fragile and to have someone
• 4:16:08
  Speaker 2: have their hands around your neck in that way can
• 4:16:13
  Speaker 2: sometimes be problematic for people, which is why massages are
• 4:16:18
  Speaker 2: quite good, because it allows you to relax and to
• 4:16:28
  Speaker 2: get in touch with trust, to feel peaceful and calm.
• 4:16:46
  Speaker 2: And there's a massage the sides of your neck gently
• 4:16:53
  Speaker 2: moving from the bottom of your neck it would be
• 4:16:58
  Speaker 2: sort of near where your shoulder start, I guess, all
• 4:17:02
  Speaker 2: the way up to your jaw. It is kind of
• 4:17:08
  Speaker 2: area that side of your neck. Of course, it's a
• 4:17:14
  Speaker 2: lot longer than the front of your neck. The message
• 4:17:30
  Speaker 2: in the back of your neck, especially that area where
• 4:17:38
  Speaker 2: perhaps we hold tension, and as that area's message, you
• 4:17:46
  Speaker 2: can actually feel a sense of release in the back
• 4:17:50
  Speaker 2: of your neck and maybe you can breathe it out
• 4:17:58
  Speaker 2: as well. Notice how it feels. Notice how you feel.
• 4:18:14
  Speaker 2: Then moving down to that area between your neck and
• 4:18:18
  Speaker 2: your shoulders, that muscle area, starting to message that area
• 4:18:28
  Speaker 2: on both sides. I mean, this would be the area
• 4:18:32
  Speaker 2: that a lot of people would message if they were
• 4:18:35
  Speaker 2: going to give you, like a shoulder message. Even that's
• 4:18:40
  Speaker 2: not technically the shoulders, but it's all the muscles that
• 4:18:44
  Speaker 2: lead to the shoulders from the neck and a game
• 4:18:50
  Speaker 2: that can hold tension and stress. And when massaged sometimes
• 4:18:57
  Speaker 2: a nice deep message is useful, and you decide how
• 4:19:05
  Speaker 2: deep that message is, and just allow my knuckles just
• 4:19:23
  Speaker 2: to dig in to get to those muscles and to
• 4:19:27
  Speaker 2: reading relaxed all the time, being firm yet gentle with you,
• 4:19:51
  Speaker 2: and just stroking down the area to your actual shoulders,
• 4:20:00
  Speaker 2: moving to the muscles of your shoulders and maybe initially
• 4:20:10
  Speaker 2: just pulling up the shoulders a little bit off the table,
• 4:20:16
  Speaker 2: just to give you a little bit of a stretch,
• 4:20:20
  Speaker 2: but very gently. And you've got the muscles at the
• 4:20:28
  Speaker 2: front of your shoulders, the sides and the back. Again,
• 4:20:41
  Speaker 2: this is a part that can really take quite a
• 4:20:44
  Speaker 2: bit of pressure, quite a bit of needing if if
• 4:20:53
  Speaker 2: you wish to really release the tension to really get
• 4:21:01
  Speaker 2: into those muscles and let your fingers in there. Make
• 4:21:09
  Speaker 2: you feel really nice. Sometimes it's just being stroked gently
• 4:21:16
  Speaker 2: or being massaged quite strongly, can all be beneficial to
• 4:21:26
  Speaker 2: the realaxation with the muscles in your shoulders. Now to
• 4:21:45
  Speaker 2: move down your arms, we do one arm at a time,
• 4:21:56
  Speaker 2: starting with your right arm. Well I do is I
• 4:22:05
  Speaker 2: just lift your arm up, just hold it to the
• 4:22:09
  Speaker 2: side of you that would still be attached, and I
• 4:22:17
  Speaker 2: just message the tops of your arms all the way
• 4:22:32
  Speaker 2: down to your forearms into your wrists, gently massaging that parts,
• 4:22:59
  Speaker 2: the soft the part which is the under part of
• 4:23:02
  Speaker 2: the arm, which leads to the crease in your elbow.
• 4:23:09
  Speaker 2: The inside it's much more sensitive skin. Sometimes just having
• 4:23:24
  Speaker 2: that stroked and I feel really nice, pleasurable and relaxing.
• 4:23:43
  Speaker 2: Now moving down to your right hand, just holding your
• 4:23:54
  Speaker 2: hand in both of my hands, just pressing gently on
• 4:24:07
  Speaker 2: the back of your hand and stretching your fingers ever
• 4:24:14
  Speaker 2: slightly at the same time pressing down and massaging each finger,
• 4:24:33
  Speaker 2: and then starting to massage the palms.
• 4:24:37
  Speaker 10: Of the hand.
• 4:24:44
  Speaker 2: Just turning the hand gently, stretching it gently, and actually
• 4:24:55
  Speaker 2: having your hand held can really be an emotional experience
• 4:25:02
  Speaker 2: sometimes even if it is a stranger. So when you
• 4:25:08
  Speaker 2: don't know very well, like a massage person or a therapist,
• 4:25:14
  Speaker 2: maybe because it's intimate and you can feel nice, you
• 4:25:29
  Speaker 2: can feel safe. As I put that right arm back
• 4:25:40
  Speaker 2: down where it was, did the same with your left arm,
• 4:25:52
  Speaker 2: exactly the same message in the muscles your arm all
• 4:26:03
  Speaker 2: the way down. Do you rest stroking the inside of
• 4:26:11
  Speaker 2: your arm, just being gentle or as firm as you require,
• 4:26:30
  Speaker 2: and then massaging your left hand, stretching the fingers gently,
• 4:26:46
  Speaker 2: massaging the palm of your left hand. H you feel
• 4:27:03
  Speaker 2: so so relaxing, so comforting, And I just rest your
• 4:27:31
  Speaker 2: left down back down, start to message your back, the
• 4:27:45
  Speaker 2: biggest part of your body, starting at the top, starting
• 4:27:56
  Speaker 2: again where we already be have been are at the
• 4:28:00
  Speaker 2: top in between his shoulders, near your neck. Going back
• 4:28:07
  Speaker 2: the message in that area again, but this time moving downwards,
• 4:28:19
  Speaker 2: taking a downward stroke to the middle of your back,
• 4:28:27
  Speaker 2: working from the outside inwards. It's a massage in the
• 4:28:35
  Speaker 2: your back, but the the outsides of your back parts
• 4:28:47
  Speaker 2: where your arms with maybe rest against almost the path
• 4:29:00
  Speaker 2: that connects your front to your back, and just messaging
• 4:29:14
  Speaker 2: down firmly but gently, as firm as you want, moving
• 4:29:25
  Speaker 2: down and moving across a little bed, and moving all
• 4:29:29
  Speaker 2: the way down again, being very gentle yet firm as
• 4:29:36
  Speaker 2: you choose. Eventually you get to the spine. We can
• 4:29:47
  Speaker 2: massage the muscles and either side of your spine from
• 4:29:52
  Speaker 2: the top of your neck all the way down to
• 4:29:58
  Speaker 2: your lower back. We can do that a few times.
• 4:30:10
  Speaker 2: Sometimes people would use the knuckle or the two fingers
• 4:30:18
  Speaker 2: and just go either side of the spine, almost just
• 4:30:24
  Speaker 2: push down, go all the way down to the bottom
• 4:30:27
  Speaker 2: of the spine, each time releasing tension and opening up
• 4:30:36
  Speaker 2: the body, stretching your body so that you feel more
• 4:30:45
  Speaker 2: relaxed but at the same time rejuvenated. And now I'm
• 4:31:03
  Speaker 2: going to move to one side, to your right side,
• 4:31:11
  Speaker 2: and from the bottom of your ribs to your pelvis.
• 4:31:17
  Speaker 2: I'm going to massage that area of your back. I'll
• 4:31:23
  Speaker 2: stretch over the other side and i will pull the
• 4:31:26
  Speaker 2: muscles gently and massage and push from one end that
• 4:31:33
  Speaker 2: side or right to my side to the middle of
• 4:31:38
  Speaker 2: fact to where your spine is. Massaging that side of
• 4:31:44
  Speaker 2: your spine the opposite side to where I'm standing. It's
• 4:31:51
  Speaker 2: almost like kneading bread. There's that big area which is firm. Yeah,
• 4:32:00
  Speaker 2: lots there to message. Potentially one of the most important
• 4:32:09
  Speaker 2: places to actually have a message because you really feel it.
• 4:32:18
  Speaker 2: You really feel the release and the pleasure of having
• 4:32:23
  Speaker 2: your lower back massaged. It releases so much from your
• 4:32:31
  Speaker 2: body that's not useful, starting a healing process which will
• 4:32:41
  Speaker 2: continue long after this recording is over. The message in
• 4:32:54
  Speaker 2: this part of your body not only feels really good
• 4:32:58
  Speaker 2: for you, it's actually fun to do because it is,
• 4:33:04
  Speaker 2: as I said, like kneading bread. It's a part that
• 4:33:09
  Speaker 2: you can really get hold of and really massage deeply
• 4:33:16
  Speaker 2: if that's your choice. And then I'm going to move
• 4:33:26
  Speaker 2: over to the other side of your body and do
• 4:33:29
  Speaker 2: the same with the opposite heart of your lawer back.
• 4:33:40
  Speaker 2: Kneading and massaging from your sides all the way to
• 4:33:49
  Speaker 2: the middle of your back where your spine is pressing
• 4:33:57
  Speaker 2: and kneading, firm and gentle at the same time. It
• 4:34:08
  Speaker 2: feels so releasing this mixture of pleasure, comfort, release, calmness,
• 4:34:20
  Speaker 2: relaxation or mixed together. Plus there's that feeling from your
• 4:34:32
  Speaker 2: stomach as it's being stretched. Even though you're in your
• 4:34:37
  Speaker 2: stomach now, you can feel it being stretched because that
• 4:34:42
  Speaker 2: whole area is connected to your stomach. Now we're gonna
• 4:34:53
  Speaker 2: move or move further up to your top of your body.
• 4:35:00
  Speaker 2: We did the same this time, starting with your upper back.
• 4:35:08
  Speaker 2: Put my hands forward over and mass massage in that
• 4:35:14
  Speaker 2: area up to your spine, from the side of your
• 4:35:20
  Speaker 2: body up to your spine. So some of that massage area,
• 4:35:26
  Speaker 2: the muscle tissue or whatever fatty tissue even will be
• 4:35:33
  Speaker 2: possibly from your chest. There's all connected chest and the
• 4:35:38
  Speaker 2: back connect together. I'm going to be massaging and just
• 4:35:45
  Speaker 2: pulling some of that skin from your side up and
• 4:35:52
  Speaker 2: massaging that area of your upper back all the way
• 4:36:01
  Speaker 2: to your spine. And then I'll move down a bit and
• 4:36:07
  Speaker 2: I'll continue with the middle of your back, doing exactly
• 4:36:11
  Speaker 2: the same thing as gentle as deep as you choose now,
• 4:36:29
  Speaker 2: I'll move the other side again and do the exact
• 4:36:34
  Speaker 2: same thing with the top of your back on the
• 4:36:37
  Speaker 2: other side, from pretty much underneath your arm area really
• 4:36:52
  Speaker 2: to your spine, and then continuing all the way down
• 4:37:04
  Speaker 2: including your lower your middle of your back. I'm gonna
• 4:37:22
  Speaker 2: go to your thighs, the backs of your thighs, and
• 4:37:29
  Speaker 2: the sides of your thighs, starting with your right leg,
• 4:37:38
  Speaker 2: and massage in the back and the sides of your
• 4:37:45
  Speaker 2: thighs gently and firmly. There's a lot of muscles there.
• 4:37:54
  Speaker 2: It's an area that can be very tense at times
• 4:37:58
  Speaker 2: and maybe needs to bit more pressure than the rest
• 4:38:01
  Speaker 2: of the body that's up to you. You can gently
• 4:38:10
  Speaker 2: stroke the back of your legs where you know, opposite
• 4:38:17
  Speaker 2: your knee joint or underneath your knee joint, very sensitive,
• 4:38:23
  Speaker 2: gentle area, and then working down to your calf muscles.
• 4:38:38
  Speaker 2: Massage in your calf muscles thoroughly and deeply, if you choose,
• 4:38:48
  Speaker 2: using both hands fingers, digging deep to your ankles, in
• 4:39:08
  Speaker 2: the back of your back of your ankles, just gently
• 4:39:14
  Speaker 2: message in that area, maybe lifting the leg and stretching
• 4:39:26
  Speaker 2: a little bit. Moving to the right foot, massage in
• 4:39:52
  Speaker 2: the bottom of your feet and the size of your feet,
• 4:40:06
  Speaker 2: gently but firm enough so they don't tickle, and just
• 4:40:16
  Speaker 2: allow the pleasure that you get from having your feet
• 4:40:21
  Speaker 2: message to just overtake you. As I continue to message
• 4:40:31
  Speaker 2: your feet, the bottoms of your feet, besides your arches,
• 4:40:41
  Speaker 2: your heel. You can put a lot of pressure into
• 4:40:46
  Speaker 2: your heel and it feels amazing, Yet the arches need
• 4:40:52
  Speaker 2: to be a bit more gentle. Stretching your toes gently
• 4:41:03
  Speaker 2: and massage in the bottoms of your toes with my fingers,
• 4:41:10
  Speaker 2: each one individually. Moving over to the left leg to
• 4:41:24
  Speaker 2: do exactly the same thing, starting at the top of
• 4:41:32
  Speaker 2: the thighs, work in the back of the thighs and
• 4:41:37
  Speaker 2: the sides, massaging deeply and gently the whole area, working
• 4:41:49
  Speaker 2: all the way down. And this is an area that
• 4:42:00
  Speaker 2: maybe you could like to spend more time relaxing and messaging.
• 4:42:10
  Speaker 2: So perhaps if you wanted, like a bigger future recording wants,
• 4:42:17
  Speaker 2: spend more time on one particular area. As you moved
• 4:42:26
  Speaker 2: down to your calf muscles, massage in your calf muscles
• 4:42:40
  Speaker 2: firmly and gently, moving down your aincor into your feet,
• 4:42:56
  Speaker 2: Massage in the backs of your feet, the bottoms of
• 4:43:02
  Speaker 2: your feet, stretching your toes and message in each to individually,
• 4:43:14
  Speaker 2: and then feeling of pleasure and release the experience in
• 4:43:20
  Speaker 2: your having your feet massaged feels really good. Now, she
• 4:43:42
  Speaker 2: turn over in your mind. Laying on your back, I'm
• 4:43:54
  Speaker 2: just going to start again for your neck area in
• 4:44:06
  Speaker 2: your shoulders, just to get back in touch with that area.
• 4:44:21
  Speaker 2: And as you move up, I can clean my hands,
• 4:44:33
  Speaker 2: make them more fresh, because now I'm gonna message your
• 4:44:37
  Speaker 2: face gently, starting off with your forehead. Your eyes are
• 4:44:53
  Speaker 2: closed and I can just stretch your eyes a little bit,
• 4:45:00
  Speaker 2: pushing up on your eyebrows and just massaging around your scalp,
• 4:45:17
  Speaker 2: massaging down your cheeks, around your ears, into your chaw,
• 4:45:28
  Speaker 2: gently the side of your neck chin m hm, and
• 4:45:50
  Speaker 2: just moving down from your neck down to your chest,
• 4:46:02
  Speaker 2: starting by massage in the very top of your chest
• 4:46:09
  Speaker 2: where the collar bone is, either side of the collarbone,
• 4:46:23
  Speaker 2: and then just message in the hole of the chest,
• 4:46:35
  Speaker 2: moving the chest around, because it's quite a large area.
• 4:46:49
  Speaker 2: You can move from one side to the next, moving
• 4:46:57
  Speaker 2: my hands underneath pretty much where your arms are stretching up,
• 4:47:10
  Speaker 2: stretching some of the muscles of your back in the process,
• 4:47:19
  Speaker 2: moving up over your chest and they're moving down again
• 4:47:40
  Speaker 2: and then lauer on my hands. They just message gently
• 4:47:45
  Speaker 2: and slide down towards your stomach, starting in the middle
• 4:47:52
  Speaker 2: of your chest, and then gradually my hands moving apart
• 4:48:01
  Speaker 2: and massage in and sliding at the same time, moving
• 4:48:08
  Speaker 2: down to just below your rib cage, moving down, then
• 4:48:27
  Speaker 2: massaging up again, giving your chest all the attention.
• 4:48:36
  Speaker 10: That it needs.
• 4:48:38
  Speaker 2: To feel completely relaxed, remembering them. I'm also going to
• 4:48:51
  Speaker 2: be focusing on your sides as well, an area that
• 4:48:57
  Speaker 2: really doesn't get much attention but feels really good when
• 4:49:04
  Speaker 2: it's massaged. Just stroking my hands down the sides of
• 4:49:13
  Speaker 2: your body, just below your arms, roy down to your hips.
• 4:49:31
  Speaker 2: Now moving to your stomach area. I'm going to stand
• 4:49:37
  Speaker 2: one side of you like I did when I did
• 4:49:39
  Speaker 2: your lower back. We're gonna do a similar process of
• 4:49:46
  Speaker 2: just stretching the muscles from the side, gently massaging from
• 4:50:01
  Speaker 2: one side to the next, move in the whole area
• 4:50:09
  Speaker 2: from below your ribs all the way down to below
• 4:50:13
  Speaker 2: your belly button, and then move around to the other
• 4:50:23
  Speaker 2: side of you and repeat that process of relaxing deeply, calmly.
• 4:50:42
  Speaker 2: You feel loose, You feel free and It's something about
• 4:50:49
  Speaker 2: having your stomach message that's different from any other part
• 4:50:58
  Speaker 2: because we do have a ten see of holding a
• 4:51:02
  Speaker 2: different kind of stress in her stomach that we may
• 4:51:06
  Speaker 2: not be aware of. As a now message your stomach
• 4:51:17
  Speaker 2: in front of your stomach, making circles around your belly button,
• 4:51:31
  Speaker 2: and then go in the other way around. There's a
• 4:51:40
  Speaker 2: gentleness and a freedom that comes from feeling how you're feeling.
• 4:51:52
  Speaker 2: As I now move down the tops of your thighs,
• 4:51:59
  Speaker 2: the muscles, massaging them, and I can do this two
• 4:52:04
  Speaker 2: legs at the same time, pressing down, massaging deeply those
• 4:52:15
  Speaker 2: muscles in your thighs, at front of your thighs, and
• 4:52:24
  Speaker 2: moving down to your knees, gently massaging your knees, sliding
• 4:52:36
  Speaker 2: down your shins, putting pressure on either side of your
• 4:52:41
  Speaker 2: shin gently softly but firmly, moving down to your ankles,
• 4:52:59
  Speaker 2: stroke in the tops of your feet, and then with
• 4:53:08
  Speaker 2: each foot in each hand, just gently messaging the whole
• 4:53:15
  Speaker 2: of the foot, the top, the bottom, your heel, your ankle,
• 4:53:25
  Speaker 2: your toes, messaging every part of your feet. Feels so
• 4:53:37
  Speaker 2: good to select go and enjoy the process, Enjoy feeling
• 4:53:55
  Speaker 2: so deeply relaxed, so much comfort and so many feelings
• 4:54:10
  Speaker 2: that come just from touching your skin. And you can
• 4:54:24
  Speaker 2: just lie there for as long as you choose, enjoying
• 4:54:35
  Speaker 2: the feeling of deep comfort and being massaged by me.
• 4:54:53
  Speaker 2: Enjoy feeling deeply right. And all we're gonna do is
• 4:55:19
  Speaker 2: blow out some candles. In your mind, there are going
• 4:55:35
  Speaker 2: to be a hundred candles, and you're going to blow
• 4:55:46
  Speaker 2: each one out individually, one by one, starting at one hundred.
• 4:55:57
  Speaker 2: As I count down all the way down to one,
• 4:56:09
  Speaker 2: and each time I say a number, you can imagine
• 4:56:18
  Speaker 2: that candle in front of you, and I'd like you
• 4:56:25
  Speaker 2: to actually physically gently blow that candle out, just so
• 4:56:44
  Speaker 2: it's not big blows, just a gentle, and that candle
• 4:56:55
  Speaker 2: will extinguish. And then I'll say the next number, so
• 4:57:04
  Speaker 2: we move down. Then you can just blow that one
• 4:57:13
  Speaker 2: out as well. And as we move down the numbers,
• 4:57:28
  Speaker 2: you'll find yourself feeding more and more relaxed. If you
• 4:57:37
  Speaker 2: need to sleep, you'll also find yourself becoming incredibly tired
• 4:57:47
  Speaker 2: and sleepy. In fact, you may struggle to blow out
• 4:57:58
  Speaker 2: all one hundred of these candles as you feel more
• 4:58:15
  Speaker 2: and more deeply relaxed, more and more.
• 4:58:33
  Speaker 16: Deeply tired, and the further you go down, the more your.
• 4:58:51
  Speaker 2: Mind starts to drift. You may find that you stop
• 4:59:04
  Speaker 2: listening to me after a while. And even though there
• 4:59:18
  Speaker 2: may be background sounds where you are, you'll be aware
• 4:59:26
  Speaker 2: of those sounds, at the moment you may start to
• 4:59:42
  Speaker 2: just not even notice them at all because they're unimportant.
• 5:00:05
  Speaker 2: Where I am, I've got the sounds of the birds,
• 5:00:12
  Speaker 2: there's horrors, the pigeon who likes to say hello sometimes,
• 5:00:21
  Speaker 2: and there's the odd plane that goes by, maybe traffic and
• 5:00:31
  Speaker 2: trains in the distance, but none of that scens important whatsoever.
• 5:00:49
  Speaker 2: All candles you blow out, the less important anything is.
• 5:01:03
  Speaker 2: More candles you blow out, the further seemed to move
• 5:01:15
  Speaker 2: away from sounds, from general date days. Stuff seems to
• 5:01:35
  Speaker 2: just move away on its own. You feel more calm
• 5:01:56
  Speaker 2: with every candle you blow out. Yah h h the
• 5:02:13
  Speaker 2: next number do you hear me say? And then you
• 5:02:26
  Speaker 2: blow that candle out to h So easy, so simple.
• 5:02:53
  Speaker 2: We're gonna start by introduces in the first candle, which
• 5:03:07
  Speaker 2: is a hundred. First candle is one hundred. When you
• 5:03:25
  Speaker 2: blow that candle out, you'll find immediately a slight change
• 5:03:45
  Speaker 2: in how you feel, as well as a real sense
• 5:03:54
  Speaker 2: of positivity growing, riving, yeah, relaxation and sleepiness expanding, Starting
• 5:04:25
  Speaker 2: with one hundred blow out back candle now h M
• 5:04:51
  Speaker 2: hmm ninety nine mm hmm hm, candle ninety eight, can
• 5:05:38
  Speaker 2: do ninety seven, jam ninety six ten ninety five mm
• 5:06:59
  Speaker 2: hm hm, and ninety four can do ninety three and
• 5:08:22
  Speaker 2: ninety two and p ninety one, ten to ninety and
• 5:09:42
  Speaker 2: eighty two, nine and eighty eight and.
• 5:10:54
  Speaker 17: Eighty chendo eighty eight five.
• 5:13:12
  Speaker 2: Ten tenn fenn eighty two.
• 5:14:05
  Speaker 18: Hu and.
• 5:15:11
  Speaker 2: Two one yes seventy nine, candle seventy eight, can dole
• 5:17:27
  Speaker 2: seventy seven, candle seventy six, candle seventy five, candle seventy four,
• 5:18:40
  Speaker 2: candle seventy three, candle seventy two, candle seventy one, candle
• 5:19:49
  Speaker 2: seventy one and seventy and do sixty nine, candle sixty eight,
• 5:20:56
  Speaker 2: candle sixty seven, candle sixty five, candle sixty four.
• 5:21:48
  Speaker 19: Mm hmm, candle.
• 5:22:01
  Speaker 2: Sixty four, candle sixty three, candle sixty and sixty one,
• 5:23:16
  Speaker 2: candle sixty and fifty nine handle fifty eight, candle fifty seven,
• 5:25:09
  Speaker 2: fifty six ten to fifty five, handle fifty four, handle
• 5:26:33
  Speaker 2: fifty three.
• 5:26:54
  Speaker 20: Candle fifty two and.
• 5:27:23
  Speaker 2: Fifty can to the candle fifty one.
• 5:28:59
  Speaker 10: Can h.
• 5:29:04
  Speaker 2: Fifty candle fourteen nine candle forty eight candle forty seven.
• 5:31:22
  Speaker 10: Can do.
• 5:31:26
  Speaker 2: Forty six, can do twenty five.
• 5:32:27
  Speaker 10: And no forty two.
• 5:33:14
  Speaker 2: Candle f you one handle forty camp thirty nine do
• 5:35:21
  Speaker 2: thirty eight, I can't do thirty seven ten two thirty five,
• 5:37:25
  Speaker 2: ye thirty four, handle thirty three, handle thirty one, endle
• 5:39:36
  Speaker 2: thirty and true nine channed fruitsy paints and twenty seven,
• 5:43:12
  Speaker 2: twenty six can twenty five and tif four twenty three
• 5:46:11
  Speaker 2: and twin deep two and twenty.
• 5:47:30
  Speaker 21: And to.
• 5:47:34
  Speaker 2: Wity yen and ninety can do seventeen sixty chancel see
• 5:52:41
  Speaker 2: and well.
• 5:53:33
  Speaker 22: Woven ye.
• 5:55:35
  Speaker 10: Shame do.
• 5:55:41
  Speaker 2: Nine and a sho six jam can do ooh and
• 5:59:47
  Speaker 2: do a chef two two. Let go of all of
• 6:02:08
  Speaker 2: those thoughts, worries, concerns about the past, thoughts about the future,
• 6:02:17
  Speaker 2: and even things you've been thinking about today. Just let
• 6:02:23
  Speaker 2: it all go because none of it is useful in
• 6:02:29
  Speaker 2: this moment. This is your opportunity to just focus on
• 6:02:49
  Speaker 2: feeling relaxed, allowing yourself to get in touch with that
• 6:02:58
  Speaker 2: natural sense of peace that we all have within us.
• 6:03:10
  Speaker 2: It's available for everyone. It just sometimes takes a little
• 6:03:15
  Speaker 2: bit of effort to set up the right time and
• 6:03:22
  Speaker 2: place in order for you to just let go. Because
• 6:03:29
  Speaker 2: when you do decide to let go and relax, that's
• 6:03:37
  Speaker 2: what your body starts to do because you've chosen, You've
• 6:03:45
  Speaker 2: chosen to just allow your body to unwind and your
• 6:03:52
  Speaker 2: mind starts to slow down. And it's a nice feeling.
• 6:04:01
  Speaker 2: It's a nice feeling at the beginning, just to know
• 6:04:05
  Speaker 2: that you have chosen to decide to relax deeply, and
• 6:04:16
  Speaker 2: because you've made that decision, your body will just follow suit.
• 6:04:25
  Speaker 2: Because sometimes all the muscles in your body need is
• 6:04:30
  Speaker 2: just permission from you to relax, because so often we're busy,
• 6:04:40
  Speaker 2: we're going from here to there, we're walking around and
• 6:04:44
  Speaker 2: we're doing stuff, and the body doesn't have any time
• 6:04:51
  Speaker 2: or space to really relax deeply. Kind of waits for
• 6:05:01
  Speaker 2: you to lead the way, waits for your permission. And
• 6:05:10
  Speaker 2: when you do give your permission, when you give to
• 6:05:17
  Speaker 2: say so, we need say okay, it's time for your
• 6:05:23
  Speaker 2: body to let go completely and relax totally, your body
• 6:05:33
  Speaker 2: just follows. It's all like a breath of relief. Ah good,
• 6:05:42
  Speaker 2: I can now relax. That feeling at the end of
• 6:05:49
  Speaker 2: a day, of a very physical day that you may
• 6:05:52
  Speaker 2: experience in the past, but you get home and you
• 6:05:56
  Speaker 2: just sit down on a chair, maybe you kick your
• 6:06:00
  Speaker 2: shoes off and not Oh, feels so nice knowing that
• 6:06:06
  Speaker 2: you don't have to get up again for a little
• 6:06:11
  Speaker 2: while at least if you choose you can just sit
• 6:06:14
  Speaker 2: there for maybe an hour to It feels blissful. And
• 6:06:27
  Speaker 2: just by sitting down like that, your body knows that
• 6:06:32
  Speaker 2: it's time to relax. Your body has been given permission
• 6:06:38
  Speaker 2: from you. Because it's a mindset in your mind, you're
• 6:06:48
  Speaker 2: prepared to let go of everything and just completely allow
• 6:07:00
  Speaker 2: all the stress of your body to evaporate. Any tensions
• 6:07:09
  Speaker 2: can just gradually vanish. It's almost like magic, really, because
• 6:07:28
  Speaker 2: that sense of relaxation in your body, it's a very
• 6:07:35
  Speaker 2: natural state. It's not something unusual. It may feel unusual
• 6:07:42
  Speaker 2: when you first start to relax, if you if you
• 6:07:45
  Speaker 2: haven't really spent a lot of time focusing and giving
• 6:07:50
  Speaker 2: yourself this space to let go completely and relax, they
• 6:07:56
  Speaker 2: seem more most aalien, isn't. It's actually the most natural
• 6:08:05
  Speaker 2: thing in the world to let go completely, to relax
• 6:08:13
  Speaker 2: totally the most natural thing in the world to allow
• 6:08:22
  Speaker 2: yourself to feel really calm in your mind. And it
• 6:08:34
  Speaker 2: is almost like a literal unwinding. It's like you press
• 6:08:42
  Speaker 2: a button and all the tension just releases. It's like
• 6:08:51
  Speaker 2: a wheel, like a cog, like the inside of a clock,
• 6:08:55
  Speaker 2: just unwinding. And it's almost like you could see that
• 6:09:00
  Speaker 2: the little wind up knot that's used just going the
• 6:09:05
  Speaker 2: opposite way that you choose to wind it up, and
• 6:09:11
  Speaker 2: the energy that premetic stress for energy gradually winding down,
• 6:09:22
  Speaker 2: losing its power, losing its strength as a sense of
• 6:09:29
  Speaker 2: relaxation becomes stronger and deeper, and you may find a
• 6:09:41
  Speaker 2: the more relaxed you feel, that your mind starts to wonder,
• 6:09:51
  Speaker 2: maybe seem to stop listening to me for a while,
• 6:09:59
  Speaker 2: Your mind goes somewhere else, and then you realize you're
• 6:10:04
  Speaker 2: listening to me again, and that is just your mind
• 6:10:10
  Speaker 2: to drift in to sleep, which is quite natural, because
• 6:10:19
  Speaker 2: sometimes when we're stressed and tense, we're not mean I
• 6:10:27
  Speaker 2: actually be aware of what we need, what we physically
• 6:10:32
  Speaker 2: or emotionally need in this moment. But when you allow
• 6:10:43
  Speaker 2: your body and mind to relax completely and you let
• 6:10:48
  Speaker 2: go of all thoughts, concerns, worries, ideas, all letting them go,
• 6:10:59
  Speaker 2: allow them to drop onto the floor. When you start
• 6:11:07
  Speaker 2: to get in touch with the feelings of such relaxation,
• 6:11:19
  Speaker 2: this feels so nice to be in touch with the
• 6:11:26
  Speaker 2: calmness of the different body parts as they become looser
• 6:11:37
  Speaker 2: and looser. Even your breathing seems easier and more natural, effortless,
• 6:11:54
  Speaker 2: as that cool adders through your mouth on those to
• 6:12:00
  Speaker 2: your lungs, breathing in comforts and relaxation, and then just
• 6:12:11
  Speaker 2: breathing out any excess remain intention stress from every part
• 6:12:20
  Speaker 2: of your body.
• 6:12:23
  Speaker 10: And mind.
• 6:12:27
  Speaker 2: And as you start to focus on your mind, maybe
• 6:12:32
  Speaker 2: you notice that things come to a standstill or maybe
• 6:12:40
  Speaker 2: just much much lower than before because your mind is
• 6:12:49
  Speaker 2: not really needed when listening to my voice, which outs
• 6:13:00
  Speaker 2: your mind to relax just as deeply as your body.
• 6:13:09
  Speaker 2: And that's synchronicity between the relaxation of your body and
• 6:13:20
  Speaker 2: relaxation of your mind. Let you know that feeling completely calm, loose,
• 6:13:34
  Speaker 2: and relaxed really is a great healing experience fear and
• 6:13:48
  Speaker 2: has so many positive benefits for your body, your mind,
• 6:14:01
  Speaker 2: and your life. To be able to elect over everything
• 6:14:09
  Speaker 2: and to relax completely in all parts of your body
• 6:14:19
  Speaker 2: and mind. Even your bones has arised, all your muscles arise,
• 6:14:38
  Speaker 2: even the skin that covers your body is relaxed. Every
• 6:14:52
  Speaker 2: hair you have, it's also deeply relaxed. And your brain
• 6:15:13
  Speaker 2: really starts to feel the benefits this healing relaxation. And
• 6:15:28
  Speaker 2: as you focus on the inside of your scalp where
• 6:15:35
  Speaker 2: your brain is, you can start to realize and notice
• 6:15:42
  Speaker 2: the benefits of your brain relaxing deeply. And as your
• 6:15:54
  Speaker 2: brain continues to relax, he sends those messages to the
• 6:16:06
  Speaker 2: rest of your body.
• 6:16:09
  Speaker 10: And to mind.
• 6:16:12
  Speaker 2: To re relax more deeply, relaxiny more completely, letting go
• 6:16:36
  Speaker 2: of any remaining for ho consers, allow them just to
• 6:16:48
  Speaker 2: drop onto the floor because they are not long and
• 6:16:53
  Speaker 2: necessary in this moment, this moment of deep relaxation and calmness,
• 6:17:09
  Speaker 2: filling your brain with deep concentrated heathing, calming, relaxing, every.
• 6:17:37
  Speaker 10: Part of your brain.
• 6:17:43
  Speaker 2: Feathing so loose and comfortable, so relaxed and peaceful. Your
• 6:18:03
  Speaker 2: brain feels so light and so healthy. In that sense,
• 6:18:15
  Speaker 2: deep deep comfort really does allow you to enjoy those
• 6:18:31
  Speaker 2: ever increase in sensations of comfort that is spreading throughout
• 6:18:43
  Speaker 2: your body, relaxing each and every muscle of your body,
• 6:18:56
  Speaker 2: e deeper and deeper, much more deeper than before, much
• 6:19:17
  Speaker 2: more comf spreading through your body, your mind, be so
• 6:19:35
  Speaker 2: peaceful and calm, so very very peaceful in avery part
• 6:19:54
  Speaker 2: of your body, letting go a everything and everything so peaceful,
• 6:20:12
  Speaker 2: come so relax a very second the passes you feel.
• 6:20:33
  Speaker 23: Deper deper, relax deper and deeper last, come.
• 6:20:58
  Speaker 10: So calm.
• 6:21:03
  Speaker 2: Peace for so very peace, from your head down to
• 6:21:16
  Speaker 2: your ties. Such peace and comfort throwing all the time,
• 6:21:32
  Speaker 2: such peace and comfort spreading through your body and mind,
• 6:21:45
  Speaker 2: deep and deeper, Such comfort, spreading and sinking deeper into
• 6:22:02
  Speaker 2: airy muscle of your body, so that you feel amazing,
• 6:22:16
  Speaker 2: so laxed, so piece so so and piece so, letting
• 6:22:38
  Speaker 2: go every I'm going to do a body scan, focusing
• 6:22:51
  Speaker 2: on firstly how you feel in your body, Not trying
• 6:22:57
  Speaker 2: to change how you feel, not trying to relax, not
• 6:23:04
  Speaker 2: trying to move away from any discomfort or stress or tension.
• 6:23:11
  Speaker 2: Just accepting, observing and accepting how you feel in the
• 6:23:17
  Speaker 2: different parts of your body, Just allowing yourself to be
• 6:23:24
  Speaker 2: exactly as you are, to notice to get in touch
• 6:23:36
  Speaker 2: with how you actually feel in this moment.
• 6:23:43
  Speaker 10: I'm going to start off.
• 6:23:47
  Speaker 2: By focusing on your hands. Just be aware of your hands.
• 6:24:01
  Speaker 2: I'd like you to move your hands around, just maybe
• 6:24:06
  Speaker 2: move your fingers a little bit. I've been enclosing your
• 6:24:12
  Speaker 2: hands very gently, just so that you can get in
• 6:24:19
  Speaker 2: touch with how your hands and your fingers fell, very
• 6:24:33
  Speaker 2: very slow movements. Focusing now on your feet, and if
• 6:24:51
  Speaker 2: you can just do kind of an equivalent with your
• 6:24:55
  Speaker 2: feet is you've just done with your hands, Maybe turn
• 6:25:02
  Speaker 2: in your ankles, moving your feet around, moving your toes gently,
• 6:25:13
  Speaker 2: but only very gently and very slowly. Noticing how your
• 6:25:25
  Speaker 2: feet feel in this moment. Focusing now and your eyes,
• 6:25:41
  Speaker 2: and I'd like you to just focus on your eyelids.
• 6:25:48
  Speaker 2: Maybe you can open and close your eyes a couple
• 6:25:51
  Speaker 2: of times to really get in touch with how you
• 6:25:57
  Speaker 2: feel when you do close your eyes. The muscle changes
• 6:26:05
  Speaker 2: in your eyes when you did close them, Maybe raising
• 6:26:11
  Speaker 2: your eyebrows. It stretches the tops of your eyes, perhaps
• 6:26:20
  Speaker 2: squinting your eyes, scrunching up your eyes just so you
• 6:26:28
  Speaker 2: can hear it again. Touch with all aspects of how
• 6:26:40
  Speaker 2: your eyes feel right now now, focus in on your thighs,
• 6:27:00
  Speaker 2: just starts you to gently tense your thighs, just very
• 6:27:07
  Speaker 2: very gently, just.
• 6:27:11
  Speaker 1: Enough so you can become.
• 6:27:16
  Speaker 2: More attuned to the physical sensation of your upper legs,
• 6:27:29
  Speaker 2: the front of your thighs, and the backs of your thighs.
• 6:27:37
  Speaker 2: Noticing and observing how your thighs feel right now. Moving
• 6:27:57
  Speaker 2: your focus to the back of your neck, just noticing
• 6:28:05
  Speaker 2: the back of your neck, the muscles, and of course
• 6:28:12
  Speaker 2: they lead to the side of your neck. They also
• 6:28:16
  Speaker 2: lead to the top of your back, which leads to
• 6:28:21
  Speaker 2: your shoulders. So as you focus on the back of
• 6:28:27
  Speaker 2: your neck, maybe you can move your head gently upwards
• 6:28:35
  Speaker 2: as if you're looking up. Maybe moving your head down
• 6:28:43
  Speaker 2: as if you're looking down. Perhaps moving your head side
• 6:28:49
  Speaker 2: to side, right to left, but only very slowly and
• 6:29:01
  Speaker 2: very gently. I'm not trying to force anything. It has
• 6:29:09
  Speaker 2: to be very very gentle, just so you can.
• 6:29:20
  Speaker 10: Be more.
• 6:29:23
  Speaker 2: In touch with the feelings, with the sensations physical sensations
• 6:29:35
  Speaker 2: of hound the back of your neck feels right now.
• 6:29:51
  Speaker 2: As we now focus on the tops of your arms,
• 6:30:01
  Speaker 2: the parts where your biceps and your triceps are between
• 6:30:06
  Speaker 2: your elbow and your shoulders. To focus on those parts,
• 6:30:15
  Speaker 2: the tops of your arms, you may like to just
• 6:30:21
  Speaker 2: tense them, but very very gently and slowly. See you know,
• 6:30:33
  Speaker 2: straining or putting any pressure whatsoever on your arms.
• 6:30:45
  Speaker 12: It's just so that you can.
• 6:30:50
  Speaker 2: Gain more of a sense of how your upper arms
• 6:30:58
  Speaker 2: are feeling.
• 6:31:02
  Speaker 10: In this moment.
• 6:31:06
  Speaker 2: And just noticing as you gently, very gently and slowly
• 6:31:18
  Speaker 2: tighten the muscles and then let go. Notice how the
• 6:31:30
  Speaker 2: tops of your arms feel. Right now, there's a now
• 6:31:45
  Speaker 2: focus on your stomach, the area the lower abdomen area
• 6:31:56
  Speaker 2: below your bellygotten moving all the way down to your hips,
• 6:32:06
  Speaker 2: just above your grind. Maybe you're able to tense these
• 6:32:18
  Speaker 2: muscles in the area very very gently and slowly, if
• 6:32:35
  Speaker 2: that's a difficult thing to do, and maybe you can
• 6:32:40
  Speaker 2: just move your body, pushing your stomach up, maybe moving
• 6:32:50
  Speaker 2: a little bit to the side using your hips, just
• 6:32:56
  Speaker 2: so you can get more in tune with how your
• 6:33:05
  Speaker 2: lower abdomen area is feeling in this moment. Just noticing
• 6:33:25
  Speaker 2: the physical sensations or your lower abdomen as you move
• 6:33:48
  Speaker 2: your attention to your mouth, notice in your lips and
• 6:34:01
  Speaker 2: inside your mouth, the tea, your gums, your tongue. Just
• 6:34:20
  Speaker 2: noticing how your tongue in your mouth feels, and it
• 6:34:28
  Speaker 2: may help by moving your tongue around your mouth, moving
• 6:34:37
  Speaker 2: it to your left, maybe pressing it gently against the
• 6:34:45
  Speaker 2: side of your mouth, and then to the right, gently
• 6:34:51
  Speaker 2: to the side of your mouth, perhaps pressing up against
• 6:34:58
  Speaker 2: it top of your mouth, and then down gently against
• 6:35:06
  Speaker 2: the bottom of your mouth, always very slowly, in a
• 6:35:17
  Speaker 2: very very gentle so that you can be aware of
• 6:35:37
  Speaker 2: how you feel in your mouth area now and focus
• 6:36:02
  Speaker 2: on your wrists. And I'm gonna ask you to maybe
• 6:36:17
  Speaker 2: just routine your wrists by moving your hands in a
• 6:36:26
  Speaker 2: circular motion very gently and slowly, just so you can
• 6:36:46
  Speaker 2: yeah the sensations that you are currently expi and sit
• 6:37:01
  Speaker 2: in your risks. Perhaps move in your hands up and
• 6:37:14
  Speaker 2: down again very very gently and slowly, very gent sol
• 6:37:43
  Speaker 2: and slow as you know, start to observe in lower back.
• 6:38:14
  Speaker 2: Their bad part is just the bum of your hips
• 6:38:24
  Speaker 2: where your coxis are a whole area which also really
• 6:38:37
  Speaker 2: does include the signs of your body because those muscles
• 6:38:44
  Speaker 2: are very much connected. There's those muscles also move into
• 6:38:55
  Speaker 2: your hip aia connecting to your buttics the sides of
• 6:39:03
  Speaker 2: your hips, and if you're physically able to do so,
• 6:39:20
  Speaker 2: maybe very gently just move your body ever is slightly,
• 6:39:34
  Speaker 2: very slowly from side to side just enough ye s
• 6:39:50
  Speaker 2: gauge how you feel and you look back. Perhaps it
• 6:40:09
  Speaker 2: could even move your hips gently up and down gently, slowly.
• 6:40:28
  Speaker 12: In order to.
• 6:40:30
  Speaker 2: Really be in touch with the physical sensations of your
• 6:40:42
  Speaker 2: lock back. As we now to your attention to your jaw,
• 6:41:15
  Speaker 2: that area from your chin all the way up to
• 6:41:21
  Speaker 2: near where your ears are. Oh, your jaw, you can
• 6:41:38
  Speaker 2: just yeah, it's okay to do so. Gently open your mouth,
• 6:41:50
  Speaker 2: not wide they stretching, just very gently and only opening
• 6:42:02
  Speaker 2: your mouth closing your mouth very gently and slowly so
• 6:42:25
  Speaker 2: you can.
• 6:42:28
  Speaker 10: Be in touch.
• 6:42:36
  Speaker 2: With how your jaw feels. Now, No to sit down
• 6:43:13
  Speaker 2: your chest area. You don't need to do anything to
• 6:43:28
  Speaker 2: move your chest because it moves every time you breathe.
• 6:43:40
  Speaker 2: It moves very gently and slowly automatically with each bread
• 6:43:54
  Speaker 2: you tache. As you focus on how your chest else,
• 6:44:19
  Speaker 2: when you pray, move in your focus to your forums
• 6:44:56
  Speaker 2: with your umbers. Maybe you're able to very gently and
• 6:45:12
  Speaker 2: slowly tense the muscles in your forearms, and when you
• 6:45:23
  Speaker 2: do that, you can feel your elbows as well, very
• 6:45:40
  Speaker 2: gently and slowly, gently consoftly up sad your forearms and
• 6:46:16
  Speaker 2: del boys. Now focus the rest of your back, the
• 6:46:50
  Speaker 2: upper back in the middle the middle of back again,
• 6:47:13
  Speaker 2: this part of your body. News. Also, every time you pray,
• 6:47:28
  Speaker 2: you may not notice that usually makes you observe your
• 6:47:42
  Speaker 2: upper back. In the middle of your back, you can
• 6:47:50
  Speaker 2: really feel that gentle end men your focus.
• 6:48:48
  Speaker 12: Into the.
• 6:48:50
  Speaker 2: Area, the buttics, the bray. There's muscles, those bones in
• 6:49:06
  Speaker 2: your midsection. Just noticing how there are hips feel right now.
• 6:49:54
  Speaker 12: You can.
• 6:49:57
  Speaker 2: Very very gently hmm, leave your hips maybe side to
• 6:50:10
  Speaker 2: side very gently, and se y very gently, softly. Slowly,
• 6:51:02
  Speaker 2: everything starts to slow down, including the thoughts in your
• 6:51:19
  Speaker 2: mind and your mind itself just starts to gradually. It
• 6:51:31
  Speaker 2: doesn't have to be instant, but just gradually starting to
• 6:51:39
  Speaker 2: It's almost like time is streng chin. It's a slower
• 6:51:48
  Speaker 2: pace to maybe what you're used to in your day
• 6:51:56
  Speaker 2: to day life. It's a slower movement of energy, very
• 6:52:22
  Speaker 2: small movements which make up the larger movements, which is
• 6:52:31
  Speaker 2: always the case. Now, when you move your hand, it
• 6:52:38
  Speaker 2: might seem like it's one movement, but it's lots of
• 6:52:42
  Speaker 2: minute different muscles moving in accordance with each other. And
• 6:52:54
  Speaker 2: what happens in this space that we're sharing is we
• 6:53:07
  Speaker 2: move from that big movement into those smaller movements starting
• 6:53:28
  Speaker 2: to focus on how your body feels, not just as
• 6:53:39
  Speaker 2: a whole, not just oh, i'm feeling this way. I'm
• 6:53:43
  Speaker 2: feeling stressed or tense, or I'm feeling relaxed and calm.
• 6:53:51
  Speaker 2: I'm feeling this way, I'm feeling that way. Starting to
• 6:53:58
  Speaker 2: notice that your body begins to present to you small
• 6:54:10
  Speaker 2: feelings around your body, small physical sensations in your legs,
• 6:54:29
  Speaker 2: whether pleasurable or not. Maybe resisting the temptation to label
• 6:54:42
  Speaker 2: them or to judge them those feelings, just thinking them,
• 6:54:53
  Speaker 2: thinking about them is just being neutral, just feelings, not
• 6:55:06
  Speaker 2: being particularly concerned, but just noticing what your body is
• 6:55:17
  Speaker 2: telling you, the feelings in your arms, instead of feeling
• 6:55:31
  Speaker 2: the whole of the arm, May you notice those individual feelings,
• 6:55:41
  Speaker 2: all those different muscles and the skin, the hairs of
• 6:55:53
  Speaker 2: your arms, all the internal parts of your arms, the veins,
• 6:56:09
  Speaker 2: the bones, just being aware of maybe your elbow on
• 6:56:18
  Speaker 2: your right arm has a certain feeling. Maybe your left
• 6:56:26
  Speaker 2: wrist also has its own individual physical sensation. What about
• 6:56:52
  Speaker 2: your forearm on your right arm, your right forearm, there
• 6:57:05
  Speaker 2: may not be any particular feeling that you could even
• 6:57:13
  Speaker 2: give a name to, may not feel like anything other
• 6:57:21
  Speaker 2: than just a feeling. You know it's there. The feelings
• 6:57:31
  Speaker 2: in your shoulders, perhaps your shoulders when you think about them,
• 6:57:38
  Speaker 2: kind of almost like they're the same, you know, the
• 6:57:43
  Speaker 2: same feeling, what it's like both of your shoulders are
• 6:57:48
  Speaker 2: just one thing, of course they're not. And when you
• 6:58:01
  Speaker 2: focus on your left shoulder and then on your right shoulder,
• 6:58:09
  Speaker 2: maybe find that you move the muscles a little bit,
• 6:58:15
  Speaker 2: maybe tense the muscles gently, noticing the difference in each
• 6:58:29
  Speaker 2: shoulder and your lower back, the left side of your
• 6:58:56
  Speaker 2: lower back and the right side of your back of
• 6:59:08
  Speaker 2: course that connection to your buttocks and to your hips,
• 6:59:21
  Speaker 2: and also moving up into the middle of your back.
• 6:59:34
  Speaker 2: And sometimes like right now, actually when I focus on
• 6:59:39
  Speaker 2: their part, when I focused on my buttocks and then
• 6:59:44
  Speaker 2: I focused on the middle of my back, it almost
• 6:59:49
  Speaker 2: felt like the muscles in my lower back were being
• 6:59:52
  Speaker 2: stretched very gently, just directed a little bit. Even though
• 7:00:03
  Speaker 2: I wasn't doing anything to try to stretch your lower back,
• 7:00:13
  Speaker 2: it just seemed to happen. The feeling of very gently
• 7:00:22
  Speaker 2: stretching your lower back comes along and feeling in your chest,
• 7:00:52
  Speaker 2: just noticing what sensations you are experiencing in your chest
• 7:01:06
  Speaker 2: right now, And there's so much of the chest. Obviously,
• 7:01:22
  Speaker 2: there's the collar bone leading to the chest. You've got
• 7:01:26
  Speaker 2: the chest bone, You've got the muscles in your chest.
• 7:01:37
  Speaker 2: Of course, if you're female, there's possibly the breasts. Your
• 7:01:43
  Speaker 2: male you've got the different well why not that different
• 7:01:52
  Speaker 2: these days, but there may be more muscles at the
• 7:01:59
  Speaker 2: top of the chest at the side underneath. It's pretty
• 7:02:07
  Speaker 2: much the same whether you're a man or a woman.
• 7:02:11
  Speaker 2: There's muscles there, muscles that stretch out to your back
• 7:02:17
  Speaker 2: as well as breast tissue which stretches and moves into
• 7:02:21
  Speaker 2: your back. To just being aware of your chest, being
• 7:02:45
  Speaker 2: with whatever feeling there is in your chest. Well, I
• 7:03:05
  Speaker 2: noticed that I focused on my chest. I feel it
• 7:03:13
  Speaker 2: in my back and my upper back. I mean, I
• 7:03:17
  Speaker 2: guess the obvious reason would be because you know, I'll
• 7:03:20
  Speaker 2: breathe in in then it stretches my chest and my
• 7:03:31
  Speaker 2: back at the same time. It feels it feels okay,
• 7:03:52
  Speaker 2: it doesn't feel I got a little bit of pain
• 7:03:57
  Speaker 2: in my right chest, a little bit, not pain, but
• 7:04:03
  Speaker 2: little discomfort, maybe stiffness possibly, I don't know. I notice
• 7:04:14
  Speaker 2: my shoulders are also wanting to flex for some reason.
• 7:04:23
  Speaker 2: I think that's probably part of my upper back that
• 7:04:31
  Speaker 2: connection between my shoulders and my other back. Because I
• 7:04:36
  Speaker 2: can move my shoulders and stretch the muscles in my back,
• 7:04:43
  Speaker 2: moving the shoulders backwards or up, which then moves I
• 7:04:50
  Speaker 2: think it's the scapulous in your back. It feels quite nice. Actually,
• 7:05:12
  Speaker 2: a good thing about this is you can, if you
• 7:05:15
  Speaker 2: want to, you can just flex or stimulate the various
• 7:05:29
  Speaker 2: muscles in your body gently in order to get more
• 7:05:37
  Speaker 2: of the sense of how they feel. And when you're relaxing,
• 7:05:52
  Speaker 2: when you do tense and muscle and you let it
• 7:05:56
  Speaker 2: go and you let it relax it relaxed is way
• 7:06:03
  Speaker 2: more than it would normally. You have to feel that
• 7:06:15
  Speaker 2: you're able to do that. There's no point doing it
• 7:06:19
  Speaker 2: if there's an issue with the per part of your body.
• 7:06:28
  Speaker 2: You need to be gentle with yourself at all times
• 7:06:38
  Speaker 2: when relaxing deeply. It's important to be kind to yourself.
• 7:06:57
  Speaker 2: As you notice your mind. How much has your mind
• 7:07:05
  Speaker 2: slowed down since we started this recording. How came and
• 7:07:33
  Speaker 2: peaceful is your mind right now? We have nothing to
• 7:07:44
  Speaker 2: think about and just my voice to listen to. Because
• 7:07:54
  Speaker 2: you know, the intention behind this record is relaxation at
• 7:08:05
  Speaker 2: the very least for you to feel more relaxed at
• 7:08:12
  Speaker 2: the end of the recording than you did at the beginning,
• 7:08:20
  Speaker 2: at the very least, for your mind to slow down.
• 7:08:32
  Speaker 2: Your body continues to relax, because that's what you want
• 7:08:48
  Speaker 2: to happen. That's what you expect to happen. A relaxation
• 7:09:11
  Speaker 2: to fill your body, maybe calm your mind to the
• 7:09:26
  Speaker 2: point of boredom. When you start maybe to drift away
• 7:09:59
  Speaker 2: m breathing, it's almost as if you're moving further away
• 7:10:22
  Speaker 2: from a body in your mind, just leaving that there,
• 7:10:37
  Speaker 2: kind of liking it an escape pod and a spaceship
• 7:10:42
  Speaker 2: a movie, a space movie, you know, and against a
• 7:10:46
  Speaker 2: little pod in it since the man far away from
• 7:10:53
  Speaker 2: the spaceship save dream. Continue to relax, drifting so slow
• 7:12:15
  Speaker 2: and be so so o p so, and focusing on
• 7:13:09
  Speaker 2: the feeving of those individual parts of your body that
• 7:13:27
  Speaker 2: are relaxing one by one. You may find that every
• 7:13:46
  Speaker 2: now and then you realize that you aren't listening to
• 7:13:58
  Speaker 2: my voice because your mind started to imagine something different,
• 7:14:09
  Speaker 2: maybe started to almost move into some kind of a
• 7:14:20
  Speaker 2: dreamy state. And then you become aware of my voice again.
• 7:14:32
  Speaker 2: And even though you may want to focus on my voice,
• 7:14:40
  Speaker 2: you may also wish to allow your mind to just
• 7:14:47
  Speaker 2: drift naturally into that space of comfort and safety. As
• 7:15:07
  Speaker 2: you feel more, comfort spreading through your body like a
• 7:15:25
  Speaker 2: warm blanket covering you gently, keeping your body at just
• 7:15:42
  Speaker 2: the perfect temperature. And even if you can hear background sounds,
• 7:16:05
  Speaker 2: they just don't seem to matter anymore. There's that sense
• 7:16:20
  Speaker 2: peace spreads through your mind like a gentle grease, yes,
• 7:16:37
  Speaker 2: strong enough to blow away all negativity, strong.
• 7:16:50
  Speaker 10: Enough to.
• 7:16:53
  Speaker 2: Remove from your mind any insidy to heal stress that
• 7:17:03
  Speaker 2: was there before, and blow away any other thoughts or
• 7:17:18
  Speaker 2: feelings that just don't fit with the sense relaxation, that
• 7:17:45
  Speaker 2: is feeling your body end your mind. Unless you focus
• 7:18:10
  Speaker 2: on your mind the count down from ten down to one,
• 7:18:18
  Speaker 2: and with each number you hear, your mind will become
• 7:18:35
  Speaker 2: slightly more relaxed, just just slightly, from ten down to nine,
• 7:18:56
  Speaker 2: just a slight movement, from nine down to eight, just
• 7:19:03
  Speaker 2: another small change in how you feel. Eight down to seven.
• 7:19:23
  Speaker 2: That feeling is a gap, almost like a gap that
• 7:19:28
  Speaker 2: starts to get wider, the gap between those feelings that
• 7:19:38
  Speaker 2: you used to have in your mind compared to the
• 7:19:45
  Speaker 2: feelings you have there growing now, feelings of comfort and
• 7:19:53
  Speaker 2: security and confidence, and the gap becomes wider, eight down
• 7:20:05
  Speaker 2: to seven, seven down to six. When you get to five,
• 7:20:15
  Speaker 2: your mind will start to have a certain physical sensation,
• 7:20:28
  Speaker 2: most like there's a magnet outside of your head sucking
• 7:20:35
  Speaker 2: the tension and the stress and any remaining feelings that
• 7:20:41
  Speaker 2: you don't want, sucking them out through your skull. And
• 7:20:52
  Speaker 2: in down to four you can start to really experience
• 7:20:59
  Speaker 2: that sense of not just emptiness, but space, place full
• 7:21:12
  Speaker 2: of fresh air, place where you can stretch. It's almost
• 7:21:24
  Speaker 2: as if as you go down to four and three,
• 7:21:28
  Speaker 2: your mind is expanding with this sense of peace and
• 7:21:38
  Speaker 2: tranquility growing it moves down to when you get to one,
• 7:21:51
  Speaker 2: your mind just feels exactly how you want to feel,
• 7:22:03
  Speaker 2: almost perfect feeling, maybe the sensation that.
• 7:22:20
  Speaker 24: You'd like to keep.
• 7:22:24
  Speaker 2: A place that's safe, where nothing can affect you at all,
• 7:22:47
  Speaker 2: and you can stay in that a space of conform confidence,
• 7:22:56
  Speaker 2: confident in your own ability to create this space and
• 7:23:03
  Speaker 2: this feeling of comfort within your own mind just by
• 7:23:11
  Speaker 2: counting from ten down to one. And this is something
• 7:23:21
  Speaker 2: that you can do yourself when you're on your own,
• 7:23:30
  Speaker 2: the time when you can maybe sit down, maybe just
• 7:23:34
  Speaker 2: for a few minutes, close your eyes, just count slowly
• 7:23:46
  Speaker 2: from ten down to one and re experience these feelings
• 7:24:01
  Speaker 2: in your mind. And when you feel that way in
• 7:24:10
  Speaker 2: your mind, your body copies your mind, and the feeling
• 7:24:25
  Speaker 2: is spread through your spine and your nervous system into
• 7:24:33
  Speaker 2: every part of your body, travels through your bloodstream, heathing
• 7:24:46
  Speaker 2: and relaxing every particle of your existence. Now we can
• 7:25:07
  Speaker 2: we can practice this a few times before the end
• 7:25:15
  Speaker 2: of the recording, and then you can practice on your own.
• 7:25:22
  Speaker 2: But each time you count for ten about one, the
• 7:25:31
  Speaker 2: feelings of comfort, calmness, and deep deep relaxation becomes stronger
• 7:25:45
  Speaker 2: and deeper feeling your mind and your brain. With these
• 7:26:00
  Speaker 2: positive chemicals, the spread throughout your body, relaxing you so quickly,
• 7:26:13
  Speaker 2: relaxing your whole body and mind so very, very easily
• 7:26:26
  Speaker 2: just by counting ten down to one.
• 7:26:38
  Speaker 24: So we're gonna do now.
• 7:26:40
  Speaker 2: I'm going to count from ten down to one. I'd
• 7:26:44
  Speaker 2: like you to repeat the number after me. So when
• 7:26:48
  Speaker 2: I say ten, you can just repeat to yourself ten.
• 7:27:02
  Speaker 2: You just notice, be aware of how you feel in
• 7:27:12
  Speaker 2: your mind and your body. Then when I say nine,
• 7:27:22
  Speaker 2: you can beat to yourself nine again, noticing the increase
• 7:27:38
  Speaker 2: in comfort and calmness in your mind and in your
• 7:27:45
  Speaker 2: body the same. When I say eight, I want I
• 7:27:57
  Speaker 2: say seven, six, when I say five, four, when I
• 7:28:13
  Speaker 2: say three, two, and lastly when I say one, you
• 7:28:27
  Speaker 2: can repeat that number.
• 7:28:36
  Speaker 25: Now.
• 7:28:36
  Speaker 2: Of course, when you do this on your own without
• 7:28:42
  Speaker 2: listening to me, you can say the numbers or whatever
• 7:28:49
  Speaker 2: speed that you feel is necessary for you, so you
• 7:28:57
  Speaker 2: can adapt. So if you feel you want to say
• 7:29:03
  Speaker 2: the numbers ten down to one faster than I do,
• 7:29:11
  Speaker 2: then you go ahead and do that. Or if you
• 7:29:14
  Speaker 2: feel when you do it yourself, you'd like to have
• 7:29:18
  Speaker 2: more more space between the numbers, maybe take a lot
• 7:29:27
  Speaker 2: longer to get from ten all the way down to one,
• 7:29:38
  Speaker 2: that's your choice also to do. So I'm going to count.
• 7:29:52
  Speaker 24: From ten down to one. I want to get to one.
• 7:30:01
  Speaker 26: That will be the end of this recording, and let's,
• 7:30:07
  Speaker 26: of course you're listening with music, and the music will continue.
• 7:30:19
  Speaker 27: Ten nine, fights, four huts, twenty.
• 7:34:56
  Speaker 2: Ninety eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven, ten, nine, eight, seven, six, five, four,
• 7:36:16
  Speaker 2: three two one. Now open your eyes, noticing how you
• 7:36:45
  Speaker 2: physically feel having counted down from twenty to one, allowing
• 7:36:54
  Speaker 2: stress and tension to leave through your fingertips and your tails.
• 7:37:00
  Speaker 2: And as you focus on your fingertips, maybe they feel
• 7:37:05
  Speaker 2: a little bit tingly, which is I suppose quite an
• 7:37:11
  Speaker 2: understanding considering the tension has been exiting your body through
• 7:37:16
  Speaker 2: your fingertips. So now I'm going to count from twenty
• 7:37:25
  Speaker 2: down to one again. This time you get to feel
• 7:37:32
  Speaker 2: relief of tension and stress in the anxiety that you
• 7:37:38
  Speaker 2: may have leaving through your stomach. Just leaving through your stomach,
• 7:37:51
  Speaker 2: almost as if it's just releasing the whole of your
• 7:37:57
  Speaker 2: stomach and navel to just above your chest or below
• 7:38:02
  Speaker 2: your chest, rather so surround in your belly by an area,
• 7:38:07
  Speaker 2: the whole area. You can feel the tension of your
• 7:38:12
  Speaker 2: body where it's left, just releasing from that area. And
• 7:38:19
  Speaker 2: you may notice that your stomach will become very relaxed.
• 7:38:24
  Speaker 2: As I countdown from twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, what.
• 7:40:10
  Speaker 24: And you can open your eyes again if you choose,
• 7:40:12
  Speaker 24: or you can just keep.
• 7:40:13
  Speaker 2: Them closed because it feels relaxing. Just notice how your
• 7:40:19
  Speaker 2: stomach feels. Notice as your focus just do a little
• 7:40:25
  Speaker 2: scan of your body. Just notice how your body feels.
• 7:40:32
  Speaker 2: Focusing up a body, your back, chest, stomach, legs, arms, hands, feet,
• 7:40:45
  Speaker 2: just noticing, and you know, you may start to feel
• 7:40:55
  Speaker 2: more a sense of tiredness, which may be the reason
• 7:41:00
  Speaker 2: listening to this according.
• 7:41:02
  Speaker 24: Because you would like to.
• 7:41:06
  Speaker 2: Let go completely of everything and dread of into a nice, natural, calm,
• 7:41:19
  Speaker 2: relaxing sleep. So now we're going to focus on your forehead,
• 7:41:38
  Speaker 2: and if you choose, you can incorporate your eyes in
• 7:41:41
  Speaker 2: this focus as well. Your forehead and your eyes. It's
• 7:41:48
  Speaker 2: that whole area basically almost as if you were wearing
• 7:41:52
  Speaker 2: a mask, you know, like a I don't know, a
• 7:41:56
  Speaker 2: Batman mask or something, or I'm trying to fa zorro
• 7:42:03
  Speaker 2: or something, you know, the kind of mask that covers
• 7:42:05
  Speaker 2: your eyes but also covers quite a lot of the forehead.
• 7:42:12
  Speaker 2: We're focusing on that area because that's the area that
• 7:42:15
  Speaker 2: we're now going to release tension and stress from your
• 7:42:19
  Speaker 2: mind and your brain, from your mind, and any tension
• 7:42:25
  Speaker 2: that you may have remaining your face, in your neck
• 7:42:29
  Speaker 2: and your jaw and your eyes and your forehead and
• 7:42:34
  Speaker 2: or your scalp. So basically any tension within your head area,
• 7:42:41
  Speaker 2: including your mind and your brain, and that's going to
• 7:42:49
  Speaker 2: be released through your forehead and your eyes. As I
• 7:42:57
  Speaker 2: count down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,
• 7:44:29
  Speaker 2: four three one medicine. And she scanned her face, but jaw,
• 7:44:59
  Speaker 2: not eyes, the cheap bones, your ears, your forehead, your scalp,
• 7:45:10
  Speaker 2: your neck, the back of your neck, in the front
• 7:45:13
  Speaker 2: of your neck, the side of your neck, and the throat.
• 7:45:20
  Speaker 18: M h.
• 7:45:24
  Speaker 2: Noticing being aware of the comfort increased, be in the relaxation,
• 7:45:37
  Speaker 2: not just in your head and neck and mind, also
• 7:45:42
  Speaker 2: the rest of your body. Just notice how loose and
• 7:45:52
  Speaker 2: calm you feel, and how easily.
• 7:45:57
  Speaker 24: It is to just let go.
• 7:46:02
  Speaker 2: Completely, let go completely, how easily so de vous I
• 7:46:28
  Speaker 2: could focus.
• 7:46:29
  Speaker 24: On the top of your head, and we're going to allow.
• 7:46:38
  Speaker 2: Every last piece of tension or stress of mind lingering
• 7:46:48
  Speaker 2: or hiding in your body, your mind head.
• 7:46:54
  Speaker 28: To just.
• 7:46:56
  Speaker 2: Be sucked down at the top of your head.
• 7:47:02
  Speaker 24: At least.
• 7:47:06
  Speaker 2: Into Yeah, I wants sucked down into the clouds. Imagine
• 7:47:14
  Speaker 2: a being cloud of put your head and it's like
• 7:47:18
  Speaker 2: a whirlpool.
• 7:47:20
  Speaker 24: And this is can suck that tension out at the
• 7:47:24
  Speaker 24: top of your head.
• 7:47:27
  Speaker 2: And just take it away good your focus. Imagine an
• 7:47:36
  Speaker 2: opening on the top of your head with a tension,
• 7:47:41
  Speaker 2: stress and any remaining issues may be worries of concerns
• 7:47:47
  Speaker 2: that have no use to you.
• 7:47:49
  Speaker 24: Now you can all be sucked down at the top
• 7:47:53
  Speaker 24: of your head.
• 7:47:55
  Speaker 2: Taken away. As I count down again, twenty down to
• 7:48:02
  Speaker 2: one now twenty nineteen, eighteen, seventeen, sixteen, fifteen fourteeneen twelve
• 7:49:08
  Speaker 2: even ten nine eight seven, six five four three wah.
• 7:50:15
  Speaker 10: Breathe.
• 7:50:20
  Speaker 2: Noticing how you feel, how relaxed and calm you physically
• 7:50:35
  Speaker 2: and mentally feel right now, how peace so your mind feels.
• 7:50:51
  Speaker 2: It feels so nice to just let go, to give
• 7:50:56
  Speaker 2: yourself some space to breathe easily, to think calmly, and
• 7:51:11
  Speaker 2: just to take a break from all that pointless worry
• 7:51:17
  Speaker 2: concerns about things that you don't need to think about
• 7:51:25
  Speaker 2: right now, because this is your time to let go.
• 7:51:33
  Speaker 2: This is your space to enjoy feeling deeply relaxed, peaceful
• 7:51:43
  Speaker 2: in your mind, relaxed in your body. They can feel
• 7:51:51
  Speaker 2: so good, so nice to just not have to do
• 7:52:00
  Speaker 2: anything to be able to really enjoy that serenity that
• 7:52:12
  Speaker 2: comes of letting go completely, that peacefulness that comes with.
• 7:52:27
  Speaker 24: Being in this.
• 7:52:30
  Speaker 2: Peaceful space. And you can keep this sense of calmness
• 7:52:41
  Speaker 2: for as long.
• 7:52:41
  Speaker 24: As you choose.
• 7:52:51
  Speaker 2: You choose to drift off into deep, healing, natural sleep,
• 7:52:59
  Speaker 2: then you can do that. It's completely up to you,
• 7:53:11
  Speaker 2: and you can keep this feeling of calmness physically, mean,
• 7:53:15
  Speaker 2: in your mind, as long as you choose to feel
• 7:53:21
  Speaker 2: completely relaxed, completely relax. And I'd like you to make
• 7:53:37
  Speaker 2: up your mind that you're going to relax, and I
• 7:53:51
  Speaker 2: want to explore that with you. What it feels like
• 7:53:54
  Speaker 2: when you actually decide that you're going to relax, not
• 7:54:03
  Speaker 2: forcing yourself, but giving yourself that. Yes, it is a command, really,
• 7:54:10
  Speaker 2: isn't it. When you're telling yourself relax in a gentle
• 7:54:17
  Speaker 2: but firm way, that only you can really tell yourself
• 7:54:25
  Speaker 2: in that way. You can't really have someone else saying
• 7:54:28
  Speaker 2: to you, now it relax, relax, you know, and it
• 7:54:34
  Speaker 2: needs to be gentle, but you can't. Someone else can't
• 7:54:36
  Speaker 2: really have the same the same kind of influence or
• 7:54:46
  Speaker 2: power that you have over your own physicality, over how
• 7:54:54
  Speaker 2: you feel, because when you say it to yourself, it
• 7:55:04
  Speaker 2: means more. It's personal, and your brain and your unconscious
• 7:55:12
  Speaker 2: mind and your body listens to what you say. So
• 7:55:19
  Speaker 2: for example, we'll test it out and do a little
• 7:55:22
  Speaker 2: test if you little tests along the way, and you
• 7:55:26
  Speaker 2: can get more of an idea of the force, the
• 7:55:32
  Speaker 2: positive force that you can have in creating a sense
• 7:55:39
  Speaker 2: of comfort and relaxation in your body and your mind
• 7:55:44
  Speaker 2: quite quickly just by you telling yourself to relax. So
• 7:55:57
  Speaker 2: I'm going to start by it's fine, focus on your hands,
• 7:56:04
  Speaker 2: to focus on your hands, and just tell your hands
• 7:56:07
  Speaker 2: to relax, and just say relax. As you focus on
• 7:56:13
  Speaker 2: your hands, you could say my hands are relaxed, or
• 7:56:20
  Speaker 2: I want my hands to relax. I think if you
• 7:56:24
  Speaker 2: actually do it directly by focusing and imagining that your
• 7:56:31
  Speaker 2: hands can hear what you're saying.
• 7:56:34
  Speaker 24: You know they've got little ears, makes a little weird.
• 7:56:40
  Speaker 2: So talking to your hands and just say relax. Noticing
• 7:56:57
  Speaker 2: now your hands start to relax. Now focus on your
• 7:57:12
  Speaker 2: eyes and tell your eyes to relax. You're just saying
• 7:57:16
  Speaker 2: the same word relax. And find the right tone for you.
• 7:57:26
  Speaker 2: You know, I might say relax, but you you might
• 7:57:30
  Speaker 2: say relax or relax. You know, you might say it
• 7:57:38
  Speaker 2: differently to yourself, and that's important for you to gauge
• 7:57:46
  Speaker 2: what feels right for you. To just tell your eyes
• 7:57:52
  Speaker 2: to relax whilst focusing on your eyes, your eyelids, the
• 7:57:57
  Speaker 2: muscles around your eyes, your eyebrows, and just tell your
• 7:58:02
  Speaker 2: eyes directly relax now. Now, I just did that myself,
• 7:58:37
  Speaker 2: and sometimes you may feel that you need a bit
• 7:58:47
  Speaker 2: more time or the different parts to relax, you know,
• 7:58:53
  Speaker 2: because I start talking again and maybe that part hasn't
• 7:58:58
  Speaker 2: relaxed fully. What happened is that would just continue to
• 7:59:02
  Speaker 2: relax even darn talking. And that's happened with my eyes.
• 7:59:09
  Speaker 2: Something else I noticed is when I started focusing on
• 7:59:14
  Speaker 2: my eyes, that actually almost became they got worse before
• 7:59:18
  Speaker 2: they got better in a way sort of. I felt
• 7:59:21
  Speaker 2: a degree of tension growing in my eyes and then disappearing.
• 7:59:28
  Speaker 2: So I think what that was really is just ME
• 7:59:30
  Speaker 2: becoming more aware of the tension that was already there
• 7:59:37
  Speaker 2: that I I wasn't focused on it before, so I
• 7:59:42
  Speaker 2: wasn't really acknowledging it or really conscious to those feelings. Yeah,
• 8:00:01
  Speaker 2: my eyes is still continuing to relax, as well as
• 8:00:04
  Speaker 2: my hands. Actually, my hands have got a certain.
• 8:00:10
  Speaker 24: Kind of.
• 8:00:13
  Speaker 2: Energy like not buzzing that I can kind of feel
• 8:00:19
  Speaker 2: a degree of energy in my hands. Maybe that's where
• 8:00:25
  Speaker 2: the tension is being released. Maybe that's supports and that
• 8:00:37
  Speaker 2: the next part I think we should focus.
• 8:00:39
  Speaker 24: On the back of the neck.
• 8:00:41
  Speaker 2: That's a part which quite often, well for me, holds tension.
• 8:00:46
  Speaker 2: I don't know about for yourself, but I think it's
• 8:00:49
  Speaker 2: quite a standard place where tension is sometimes held. So
• 8:00:57
  Speaker 2: and I'm doing exactly what you're doing as you do
• 8:01:00
  Speaker 2: it as well, so I'm telling my body parts to
• 8:01:04
  Speaker 2: relax as well. So if you tell your neck at
• 8:01:07
  Speaker 2: the back of your neck, focus on the back of
• 8:01:10
  Speaker 2: your neck, and just say relax in your own words,
• 8:01:17
  Speaker 2: in your own tone, in your own voice. You can
• 8:01:20
  Speaker 2: say out loud, or you can just say it to
• 8:01:22
  Speaker 2: yourself internally. But you're focusing, and you're saying it literally.
• 8:01:29
  Speaker 24: To the back of your neck, as if the back
• 8:01:32
  Speaker 24: of your neck can actually hear what you're saying. So
• 8:01:39
  Speaker 24: do that now, Just say relax to the back of
• 8:01:42
  Speaker 24: your neck, and I'll do the same.
• 8:02:24
  Speaker 2: And what I noticed, and you may have had similar
• 8:02:27
  Speaker 2: thing is even though I was focusing on the back
• 8:02:32
  Speaker 2: of my neck, other parts started to I don't know,
• 8:02:43
  Speaker 2: showed themselves to me, or maybe because they want to
• 8:02:46
  Speaker 2: be relaxed as well. But I started noticing the feelings
• 8:02:50
  Speaker 2: in my shoulders at tension in my shoulders and in
• 8:02:54
  Speaker 2: my upper back. Whether that was because my back of
• 8:03:01
  Speaker 2: my neck was saying, well, I'm pretty much okay.
• 8:03:06
  Speaker 24: It's the other.
• 8:03:07
  Speaker 2: Parts that need attention, but my lobe, my back of
• 8:03:17
  Speaker 2: my neck is still relaxing. But I just became more
• 8:03:20
  Speaker 2: aware of other parts that needed attention. Now, this might
• 8:03:27
  Speaker 2: happen and it's not. It doesn't mean that it's going wrong.
• 8:03:33
  Speaker 2: It just means you're being notified of more places but also.
• 8:03:40
  Speaker 24: Want to feel relaxed.
• 8:03:44
  Speaker 2: So I'm going to focus on my upper back.
• 8:03:49
  Speaker 24: So you can do the same.
• 8:03:51
  Speaker 2: Even if you don't have any feelings of tension that
• 8:03:56
  Speaker 2: are obvious in your upper back, if you just focus
• 8:04:01
  Speaker 2: on your back and the whole area from the shoulder
• 8:04:06
  Speaker 2: blades down to the middle of your back and the spine.
• 8:04:13
  Speaker 2: And with me, it's more the shoulder blades are more.
• 8:04:20
  Speaker 24: Yeah, that's the parts that really sort of giving me that, not.
• 8:04:30
  Speaker 2: That it need to relax in the sounds.
• 8:04:31
  Speaker 24: Gonna ask that part to relax and you can do
• 8:04:35
  Speaker 24: the same.
• 8:04:35
  Speaker 2: Now, relax about the back. Something strange happened there. And
• 8:05:03
  Speaker 2: this often happens.
• 8:05:05
  Speaker 25: I've been doing this for.
• 8:05:09
  Speaker 2: Sixteen years or something, and often no one surprised but amazed.
• 8:05:17
  Speaker 2: Really bad, there can be a feeling. So when I
• 8:05:23
  Speaker 2: was focusing on the back of my neck, my upper
• 8:05:27
  Speaker 2: back was starting to feel quite stressed and in need
• 8:05:32
  Speaker 2: of attention. As soon as I started talking to you
• 8:05:37
  Speaker 2: about my upper back and talking about, you know, getting
• 8:05:43
  Speaker 2: ready to ask the upper back to relax, why the
• 8:05:47
  Speaker 2: back already started to relax. It's almost as if it
• 8:05:53
  Speaker 2: doesn't need to hear the words, just needs attention, just
• 8:06:04
  Speaker 2: needs to be noticed. That is something that often happens
• 8:06:17
  Speaker 2: in this type of situation is when you start to
• 8:06:24
  Speaker 2: relax a couple of parts of your body, as we've
• 8:06:29
  Speaker 2: done with our hands, the eyes and the eyelids, and
• 8:06:35
  Speaker 2: now back of the neck, top of the bag, up
• 8:06:44
  Speaker 2: the bag, the rest of the body seems to just
• 8:06:49
  Speaker 2: take notice and decide in its own way to start relaxing.
• 8:07:01
  Speaker 2: Other parts of your body start to just become looser.
• 8:07:11
  Speaker 2: I suppose it's kind of like a bit of an avalanche,
• 8:07:14
  Speaker 2: you know, the little ball starts rolling and before you
• 8:07:19
  Speaker 2: know it, the whole of your body is completely relaxed
• 8:07:22
  Speaker 2: and can't. And if you focus on your face, you
• 8:07:39
  Speaker 2: focus on your eyes, the eyelids, your eyebrows, and the
• 8:07:46
  Speaker 2: muscles around your eyes. Maybe you start to notice that
• 8:07:57
  Speaker 2: your forehead is more relaxed than it was. Maybe your
• 8:08:02
  Speaker 2: face is more relaxed. I would say my entire face
• 8:08:08
  Speaker 2: is a lot more relaxed than it was. So you're
• 8:08:22
  Speaker 2: going to focus now on your shoulders again, just like before.
• 8:08:30
  Speaker 2: Just tell your shoulders. I mean you can't do them
• 8:08:34
  Speaker 2: in the digity. You can do the right shoulder and
• 8:08:36
  Speaker 2: their shoulder.
• 8:08:38
  Speaker 24: I just can't do both at the same time.
• 8:08:42
  Speaker 2: Just tell your shoulders as you focus on them in
• 8:08:46
  Speaker 2: your mind, focus on how you feel. Maybe you can
• 8:08:52
  Speaker 2: see them in your mind's eye. Just tell your shoulders
• 8:09:03
  Speaker 2: to relax as nice as they relax. I do you notice,
• 8:09:57
  Speaker 2: especially my bank is the connection between the different parts
• 8:10:05
  Speaker 2: the back, the shoulders, the neck being all connected and
• 8:10:15
  Speaker 2: being such a large part of your body, it's almost
• 8:10:22
  Speaker 2: hard to separate them from each other. And my lower
• 8:10:30
  Speaker 2: back has starting to relax on the same Maybe I'm
• 8:10:39
  Speaker 2: going too slow and that could be an issue because
• 8:10:45
  Speaker 2: we all go at different speeds, and the idea at
• 8:10:51
  Speaker 2: the beginning of this recording was for you to be
• 8:10:54
  Speaker 2: able to just say to yourself, relax without focusing on
• 8:11:10
  Speaker 2: any particular part of your body. Because when you know
• 8:11:16
  Speaker 2: that turning your hands to relax, your hands relax, You
• 8:11:29
  Speaker 2: tell your eyelids and your eyes, the muscles around your
• 8:11:36
  Speaker 2: eyes and your eyebrows to relax, that they relax. You
• 8:11:51
  Speaker 2: tell the back of your neck to relax, and it relaxes,
• 8:12:11
  Speaker 2: until you're off back to relax and it relaxes. He'd
• 8:12:39
  Speaker 2: tell your shoulders to relax, and they relax.
• 8:13:00
  Speaker 29: Hm.
• 8:13:18
  Speaker 2: You told your hands to relax, They relaxed, and.
• 8:13:22
  Speaker 24: They continued to relax.
• 8:13:31
  Speaker 2: And you told your eyelids, the muscles around your eyes,
• 8:13:38
  Speaker 2: your eyebrows to relax. They relaxed and continued to relax.
• 8:13:56
  Speaker 24: And you told at the back of your neck, but
• 8:14:00
  Speaker 24: from the back of your neck, and.
• 8:14:05
  Speaker 2: Told it to relax. The relaxed and continued to relax.
• 8:14:24
  Speaker 2: And you told your ulcer back to relax, be relaxed.
• 8:14:34
  Speaker 2: He continued to relax. That's with your shoulders. He told
• 8:14:50
  Speaker 2: your shoulders to relax.
• 8:14:52
  Speaker 29: In your.
• 8:14:55
  Speaker 2: Shoulders relaxed and continued to relax.
• 8:15:10
  Speaker 24: And it's not just that, it's.
• 8:15:18
  Speaker 2: But the rest of your body has also been listening
• 8:15:24
  Speaker 2: and the relaxation has been spreading. So from your eyes,
• 8:15:30
  Speaker 2: the relaxation spread to your forehead, around your face.
• 8:15:38
  Speaker 24: Into your skin, into your jaw.
• 8:15:50
  Speaker 2: Into the front and the sides of your neck, all
• 8:15:54
  Speaker 2: the way down your chest and stomach, your relaxed hands
• 8:16:05
  Speaker 2: and shoulders, and me up through your arms, relaxing the
• 8:16:14
  Speaker 2: four arms, your upper arms, elbows, your wrists, letting go
• 8:16:31
  Speaker 2: your lower bag, your hips, but exploiting and just start
• 8:16:41
  Speaker 2: to relax and continue.
• 8:16:44
  Speaker 24: In the.
• 8:16:46
  Speaker 2: Comfort, spreading through your legs.
• 8:16:55
  Speaker 24: All the way down to your.
• 8:16:57
  Speaker 2: Ankles, the tops of your feet, the sight of your feet,
• 8:17:09
  Speaker 2: and the bottoms.
• 8:17:10
  Speaker 24: Of your feet, relaxing.
• 8:17:19
  Speaker 2: Into your toes.
• 8:17:23
  Speaker 24: Each tone relaxing.
• 8:17:29
  Speaker 2: Because release, and if your body relaxes more, your mind
• 8:17:51
  Speaker 2: becomes slow, peaceful, to the point where if you choose
• 8:18:18
  Speaker 2: to fall asleep, you can easily do that easy drift
• 8:18:36
  Speaker 2: the way because there's nothing going.
• 8:18:43
  Speaker 3: On in your mind.
• 8:18:47
  Speaker 2: The phrase is peaceful. The body you.
• 8:18:59
  Speaker 3: Tea is.
• 8:19:04
  Speaker 2: Directs with that connection between your body. Relaxing. The word
• 8:19:36
  Speaker 2: you say to yourself relates means that you don't need
• 8:19:50
  Speaker 2: to focus on just one part. You can just focus
• 8:19:55
  Speaker 2: on your entire body saying the powerful word writs and
• 8:20:22
  Speaker 2: deserve goes, the miniar sensations of comfort spreading throughout your body,
• 8:20:43
  Speaker 2: who sing and calming and the heathing every power to
• 8:20:54
  Speaker 2: your body heaving mm hmm, relaxed.
• 8:21:18
  Speaker 29: So you need to do now?
• 8:21:22
  Speaker 24: Just tell you something lights its sad.
• 8:21:41
  Speaker 2: Eating leaking now fool sorry. Starting now with number twenty nineteen,
• 8:22:22
  Speaker 2: eighteen seventeen, sixteen fifth four.
• 8:23:59
  Speaker 21: Ft you well, attatatatatatata, attatatatatatatatata sup.
• 8:33:04
  Speaker 28: What assasssssssssssssssssssssssssssss.
• 8:36:08
  Speaker 2: Countain down from ten to one ten nine, eight, seven, six,
• 8:36:24
  Speaker 2: five four three two one. And maybe that was a
• 8:36:44
  Speaker 2: bit too quick in order to relax. Maybe it's a
• 8:36:48
  Speaker 2: too fast for you to notice the calming of your body,
• 8:36:58
  Speaker 2: maybe even a little bit of pressure there, like you're
• 8:37:03
  Speaker 2: count it down from ten to one. What do you
• 8:37:05
  Speaker 2: expect me to do? Man, expect me to stick go
• 8:37:08
  Speaker 2: with floppy just because you're counting down. If you try
• 8:37:18
  Speaker 2: it again, but this time, I'll go this lower this time,
• 8:37:26
  Speaker 2: and you focus on the whole of your body before
• 8:37:31
  Speaker 2: we focus on your legs. Just notice how your body
• 8:37:38
  Speaker 2: does start to feel more relaxed. With every number that
• 8:37:53
  Speaker 2: I count down ten nine, eight, seven, six, five four
• 8:38:51
  Speaker 2: three two one, I just notice how how you feel, generally,
• 8:39:43
  Speaker 2: how your body feels. It's not necessarily even about ye
• 8:39:57
  Speaker 2: counting down from ten to one. It's that space that
• 8:40:05
  Speaker 2: you have, that space between being active physically or mentally,
• 8:40:25
  Speaker 2: just sitting or lying down, just being there, not doing anything,
• 8:40:35
  Speaker 2: not saying anything, not in deeding to think about anything.
• 8:40:41
  Speaker 2: So it opens up a space, you know, a bit
• 8:40:45
  Speaker 2: of a space.
• 8:40:47
  Speaker 10: The gap.
• 8:40:53
  Speaker 2: And the more I came down from the tent to work,
• 8:40:58
  Speaker 2: the bigger that gap becomes. So there's that gap of calmness,
• 8:41:08
  Speaker 2: of comfort and relaxation. It's a nice feeling, and it
• 8:41:23
  Speaker 2: moves those stresses or discomforts physically or emotionally moves away.
• 8:41:42
  Speaker 2: Allows you.
• 8:41:45
  Speaker 24: To just.
• 8:41:49
  Speaker 2: Slow down, someone to count again from ten down to one,
• 8:41:56
  Speaker 2: and notice that gap widening, the gap.
• 8:42:05
  Speaker 24: And as it.
• 8:42:06
  Speaker 2: Widens, it's almost like the stress and attention falls into
• 8:42:12
  Speaker 2: the gap. It gives you that distance, that space.
• 8:42:33
  Speaker 10: Now ten.
• 8:42:42
  Speaker 2: Nine eight, seven, six, five four three.
• 8:44:27
  Speaker 12: One.
• 8:44:39
  Speaker 2: And how did you what do you feel now? Can
• 8:44:58
  Speaker 2: you notice do you feel in calmer? Do you feeling
• 8:45:13
  Speaker 2: more relaxed? As we now focus on your legs, just
• 8:45:41
  Speaker 2: your legs. We're just gonna start with a focusing on
• 8:46:01
  Speaker 2: your thighs. Of course, it's not the most exciting thing
• 8:46:21
  Speaker 2: to be doing, because I'm sure like most of your
• 8:46:27
  Speaker 2: body is not not going on right now, Just focusing
• 8:46:40
  Speaker 2: on the hole of your thighs, the tops of your thighs,
• 8:46:47
  Speaker 2: the sides of your thighs, the bottoms of your thighs,
• 8:46:54
  Speaker 2: the outer thighs and inner thighs, basically the whole of
• 8:46:59
  Speaker 2: your that leads into your hip and it goes down
• 8:47:09
  Speaker 2: to your knee joints. Now, this is a big area.
• 8:47:23
  Speaker 2: It's a very heavy area. It's very strong, probably the
• 8:47:28
  Speaker 2: strongest muscles in your body or in your thighs.
• 8:47:42
  Speaker 24: But I don't think we.
• 8:47:45
  Speaker 2: Perhaps would give enough attention to advise. Perhaps we dain
• 8:47:59
  Speaker 2: the knowledge how important our thighs are to our lives,
• 8:48:20
  Speaker 2: how much they actually do for us all through our lives.
• 8:48:36
  Speaker 2: And it may seem sound really weird. I think that
• 8:48:43
  Speaker 2: all of our body parts, especially our thighs, needs some TLC.
• 8:48:54
  Speaker 2: I love shown a barth acknowledgement, thank you, gratitude for
• 8:49:14
  Speaker 2: what advice to do for us. And I know this
• 8:49:23
  Speaker 2: may sound and its strange, and maybe you think, why
• 8:49:29
  Speaker 2: am I surely how I should be able in the
• 8:49:32
  Speaker 2: garden hugging a tree or something.
• 8:49:35
  Speaker 24: Oh, it's hard to set a.
• 8:49:41
  Speaker 2: Microphone up on a tree. That's why I'm doing this indoors.
• 8:49:44
  Speaker 2: Otherwise I would be outside hugging a tree. Now I
• 8:49:48
  Speaker 2: can't see the television from the tree. You move down
• 8:49:57
  Speaker 2: to your knees gained such an important part, and I
• 8:50:07
  Speaker 2: think we don't necessarily I'll speak to myself here, I
• 8:50:14
  Speaker 2: don't necessarily appreciate all that my needs do for me
• 8:50:20
  Speaker 2: until I have a problem with my need. Occasionally, if
• 8:50:26
  Speaker 2: I ever, maybe i'll bash it or it's aching for
• 8:50:31
  Speaker 2: some reason. It's then that I realize how much it does.
• 8:50:39
  Speaker 2: You know, the benefit of being able to use my
• 8:50:43
  Speaker 2: legs without any kind of physical discomfort is a beautiful
• 8:50:52
  Speaker 2: thing that's possibly not appreciated until it's temporarily removed. You
• 8:51:02
  Speaker 2: know that's comfort. But as you focus on your knees,
• 8:51:11
  Speaker 2: regardless of how your needs feel, you can have that
• 8:51:17
  Speaker 2: sense of gratitude and love to your needs for all
• 8:51:23
  Speaker 2: that they do for you, and you can still have
• 8:51:35
  Speaker 2: that attention on your thighs. Maybe notice how your thighs
• 8:51:40
  Speaker 2: feel maybe noticed that they are relaxing more deeply as
• 8:52:01
  Speaker 2: you focus now on the bottoms of your legs, the shins,
• 8:52:07
  Speaker 2: and your car muscles, the bones between.
• 8:52:11
  Speaker 24: Your knees and your feet.
• 8:52:16
  Speaker 2: Incorporates, and of course your ankles so important. Can anyone's
• 8:52:27
  Speaker 2: had even like the slightest sprain of an ankle? Who
• 8:52:33
  Speaker 2: knows how how much we take Our ankles are granted,
• 8:52:46
  Speaker 2: and it's kind of strange in a way when you
• 8:52:48
  Speaker 2: think that. You know, logically our wrists are a lot
• 8:52:53
  Speaker 2: thinner than the rest of their arms, which is okay,
• 8:52:58
  Speaker 2: it doesn't can't see any problem with that, you know,
• 8:53:02
  Speaker 2: just picking stuff up by our ankles so much thinner
• 8:53:10
  Speaker 2: than the rest of our legs, and from a physics perspective,
• 8:53:20
  Speaker 2: are logical. Even it doesn't really make sense that all
• 8:53:25
  Speaker 2: this weight will ultimately be resting on your ankles then
• 8:53:34
  Speaker 2: leading to your feet, that thin area, thin bone. Yeah,
• 8:53:47
  Speaker 2: it does so much great work. Supports us, supports our
• 8:53:53
  Speaker 2: body for a lifetime, helps us to balance, It helps
• 8:54:05
  Speaker 2: you to get around and be mobile. And there's the
• 8:54:17
  Speaker 2: calf muscles. Of course, when I was younger, I couldn't
• 8:54:25
  Speaker 2: see the point in clath muscles.
• 8:54:28
  Speaker 24: I didn't seem to do anything. Okay, if I.
• 8:54:32
  Speaker 2: Walked around on tiptoes, then my cloth.
• 8:54:35
  Speaker 24: Muscles get some work. But of course that's not true.
• 8:54:39
  Speaker 24: The calf muscles are being used.
• 8:54:42
  Speaker 2: Whenever we use our legs, and your shins there to
• 8:54:54
  Speaker 2: protect your lower legs, shaped in a way almost as
• 8:55:05
  Speaker 2: a protector, with the bone leading of course to your ankles.
• 8:55:21
  Speaker 24: In your feet.
• 8:55:26
  Speaker 2: I'm not going to focus on your feet. I'm just
• 8:55:28
  Speaker 2: going to focus on the legs. And I realize and
• 8:55:34
  Speaker 2: now that I've mentioned your feet, it brook becasisting on
• 8:55:39
  Speaker 2: them anyway, So maybe I should focus on your feet
• 8:55:42
  Speaker 2: a little bit. You can have them in your awareness
• 8:55:50
  Speaker 2: the same as you have your thighs in your awareness.
• 8:55:55
  Speaker 24: Even though we haven't.
• 8:55:56
  Speaker 2: Been focusing on your thighs a few minutes and be
• 8:56:02
  Speaker 2: focusing on your ankles, there's still that sensation of comfort
• 8:56:19
  Speaker 2: in your thighs and miss that movement of energy because
• 8:56:31
  Speaker 2: the thies hold lots of different sensations. Of course, there's
• 8:56:38
  Speaker 2: the muscles, the big strong muscles that we have in
• 8:56:42
  Speaker 2: our thighs. With the skin on the outside of the thighs,
• 8:56:57
  Speaker 2: as in the outside of all of our body, can
• 8:57:02
  Speaker 2: be very sensitive, sensitive to the touch sensitive to temperature.
• 8:57:20
  Speaker 2: And inside your thighs the bones, there's the muscle, there's
• 8:57:28
  Speaker 2: the blood, vessels, the arch trees, to all this stuff
• 8:57:33
  Speaker 2: inside your thighs. I guess sometimes it'd be nice if
• 8:57:42
  Speaker 2: you could actually put your fingers inside your thighs and message,
• 8:57:50
  Speaker 2: so you can message on the outside, because to be
• 8:57:54
  Speaker 2: able to get deep into the muscles, to be able
• 8:57:57
  Speaker 2: to just message in advice, message in the bones and
• 8:58:04
  Speaker 2: your leg message or the veins and just gently human
• 8:58:16
  Speaker 2: the vibes.
• 8:58:20
  Speaker 24: And you can move down.
• 8:58:23
  Speaker 2: Message and inside your knees. It's a message in those
• 8:58:28
  Speaker 2: bones with healing fingertips, spreading that healing.
• 8:58:35
  Speaker 24: Energy deep into the choice of your means.
• 8:58:45
  Speaker 2: Of course, there's the back of your you need and
• 8:58:49
  Speaker 2: the inside crease where your need is. It's a really
• 8:58:55
  Speaker 2: sensitive area. Real does read not as its stroke.
• 8:59:01
  Speaker 24: It That might be because it's an area that's.
• 8:59:05
  Speaker 2: Not really touched very often. It's almost like a hidden
• 8:59:11
  Speaker 2: plant that crease your legs. It's almost it's like a
• 8:59:19
  Speaker 2: part that has a sensitivity which a little bit different
• 8:59:32
  Speaker 2: because it's protected by your legs. So you can imagine
• 8:59:43
  Speaker 2: putting the fingers into that crease on your legs, folded
• 8:59:54
  Speaker 2: in between your legs. You can just message with your fingertips.
• 8:59:59
  Speaker 2: As you fingertips going inside, massage in the muscle tissue.
• 9:00:10
  Speaker 2: You can of course feel the bones.
• 9:00:14
  Speaker 24: Of your knees heading through your fingertips.
• 9:00:25
  Speaker 2: And then you should go down to your calf muscles.
• 9:00:31
  Speaker 3: And that's the part.
• 9:00:32
  Speaker 2: I'd like to be able to really put my fingertips
• 9:00:36
  Speaker 2: deep inside my calf muscles, massage in every single tissue
• 9:00:46
  Speaker 2: of that muscle, healing every part.
• 9:00:56
  Speaker 24: And then doing the same for my chins.
• 9:01:01
  Speaker 2: Massage in gently stroking the bones, gently stroking them, healing
• 9:01:10
  Speaker 2: their loving way, because it deserves to be treated as
• 9:01:17
  Speaker 2: the precious bones.
• 9:01:19
  Speaker 25: That they are.
• 9:01:21
  Speaker 2: Our legs are so precious as in all the other
• 9:01:24
  Speaker 2: parts of our body, the more precious of amyture on
• 9:01:32
  Speaker 2: the planet. When you start to think about your legs
• 9:01:49
  Speaker 2: in this way, you can change your perspective.
• 9:02:00
  Speaker 24: Might sound a bit it's silly to start with the
• 9:02:07
  Speaker 24: idea of having love for your legs.
• 9:02:12
  Speaker 2: Show an appreciation, you advise, want me to be ablest.
• 9:02:20
  Speaker 2: Put your hands in your eyes, the message the muscles
• 9:02:28
  Speaker 2: and the bones. Did you get your fingers deep in
• 9:02:33
  Speaker 2: their releasing all attension just to show.
• 9:02:42
  Speaker 24: How much you care.
• 9:02:46
  Speaker 2: About your legs.
• 9:02:49
  Speaker 24: How much you care for what your licks do for
• 9:02:53
  Speaker 24: you regularly, your knees, your.
• 9:02:59
  Speaker 2: Calves, your ankles, the strength of your ankles considering how
• 9:03:13
  Speaker 2: thin they are compared to the rest of your legs,
• 9:03:16
  Speaker 2: especially your eyes. Yeah, they're so strong, so flexible, absolutely
• 9:03:30
  Speaker 2: amazing things. The ankles are truly a gift because of
• 9:03:42
  Speaker 2: what they do for you, supporting all that weight, regardless
• 9:03:53
  Speaker 2: of how what weight you are, even if you only
• 9:03:58
  Speaker 2: ate stones. Yeah, I'm not awake.
• 9:04:02
  Speaker 24: These look ancles.
• 9:04:07
  Speaker 2: Now. I'm not heavy.
• 9:04:09
  Speaker 3: That eats them.
• 9:04:11
  Speaker 2: Doubled. Yet my ankles support my body all the time.
• 9:04:24
  Speaker 2: What they do keep on a side.
• 9:04:26
  Speaker 24: Who want to sit down? That's it, I'll next thing
• 9:04:36
  Speaker 24: my teeth. People say the toast happened, I'm so happy.
• 9:05:03
  Speaker 10: The legs.
• 9:05:05
  Speaker 2: Really are amazing, And then they're talking about they talking
• 9:05:13
  Speaker 2: about your legs is probably possibly one of the most
• 9:05:19
  Speaker 2: of the most boring things you've ever heard anyone say.
• 9:05:24
  Speaker 2: Possibly the boy or not. Everything I said is true.
• 9:05:34
  Speaker 2: The legs are amazing. Your legs deserve not just respect,
• 9:05:54
  Speaker 2: but they deserve to relax.
• 9:05:57
  Speaker 24: Deeply.
• 9:06:05
  Speaker 2: They deserve to take some time out of the day.
• 9:06:11
  Speaker 2: They just lego completely.
• 9:06:31
  Speaker 24: The legs.
• 9:06:37
  Speaker 2: Really can relax because the legs are so such a nice,
• 9:06:51
  Speaker 2: you know, very important part of your body and your elaction.
• 9:06:57
  Speaker 24: Legs the rest of your body horse.
• 9:07:00
  Speaker 2: And naturally follows in that journey of comfort.
• 9:07:18
  Speaker 24: I feel it in my hips.
• 9:07:21
  Speaker 2: My hipskill really loose, and also my.
• 9:07:27
  Speaker 24: Lighter back as well. My light back really.
• 9:07:32
  Speaker 2: Feels it's been stretched.
• 9:07:35
  Speaker 24: Even though I'm just sitting in a chair and there's.
• 9:07:39
  Speaker 2: No stretching as far as I'm aware of I'm doing.
• 9:07:45
  Speaker 2: It's almost as if the muscles are just relaxed so
• 9:07:48
  Speaker 2: much that there is a natural stretch as a tension
• 9:07:55
  Speaker 2: has reduced a lot an aou then campdownsand ten thousand one,
• 9:08:23
  Speaker 2: and you will continue.
• 9:08:26
  Speaker 24: To feel.
• 9:08:28
  Speaker 2: Wonderfully as ten nine, eight, seven, six, five.
• 9:08:57
  Speaker 3: Four three.
• 9:09:05
  Speaker 24: H hm.
• 9:09:09
  Speaker 2: One really, So I'm just gonna countdown and five down
• 9:09:28
  Speaker 2: to one, and as a countdown, you just focus on
• 9:09:33
  Speaker 2: the numbers, just the numbers counting down, and notice how
• 9:09:43
  Speaker 2: you feel.
• 9:09:46
  Speaker 24: In this moment as you hear the numbers counting.
• 9:09:50
  Speaker 2: Down, knowing that those numbers counting down represents m feeling calmer,
• 9:10:05
  Speaker 2: not just in your body, but will say, relaxing your mind.
• 9:10:14
  Speaker 2: I just notice how you fall there's nothing to do,
• 9:10:19
  Speaker 2: it's nothing to say, there's nothing to think about. Starting
• 9:10:27
  Speaker 2: weird number five four three two one. As you notice
• 9:11:20
  Speaker 2: the gradual.
• 9:11:23
  Speaker 10: Letting go.
• 9:11:26
  Speaker 2: With the tension and your body, it may also begin
• 9:11:33
  Speaker 2: to notice and be aware of how your mind is
• 9:11:41
  Speaker 2: starting to slow down. This is just a natural thing
• 9:11:49
  Speaker 2: that happens. It's not really a special procedure. It's just natural.
• 9:11:57
  Speaker 2: Because it's your body relaxes, your mind also starts to relax.
• 9:12:05
  Speaker 2: And the more your mind relaxes, the more your body relaxes.
• 9:12:09
  Speaker 24: Its just a continuous.
• 9:12:11
  Speaker 2: Circle of relaxation. And it's that calmness that comes from
• 9:12:24
  Speaker 2: relative quietness. You know, even even if this background sounds
• 9:12:32
  Speaker 2: either your side online, it's still going to be quite calm.
• 9:12:40
  Speaker 2: You know, you haven't got the television on, there's no
• 9:12:43
  Speaker 2: music in the background.
• 9:12:46
  Speaker 24: Unless you're listening to the recording wit music. Of course,
• 9:12:54
  Speaker 24: you're very likely not going to be sitting in a
• 9:12:56
  Speaker 24: room with other people. Of Course, you might keep it.
• 9:13:00
  Speaker 2: Generally, it's more idea.
• 9:13:03
  Speaker 25: If you can do this on your own.
• 9:13:06
  Speaker 2: So no distractions, and when you stop thinking about stuff,
• 9:13:22
  Speaker 2: relaxation automatically rises. The sense of comfort starts to grow,
• 9:13:37
  Speaker 2: and without trying to build it up into something fantastical,
• 9:13:48
  Speaker 2: something magical. This is just a natural process, something that's
• 9:13:58
  Speaker 2: easy to accomplish. In fact, it's almost a sense of
• 9:14:08
  Speaker 2: relaxing completely happens.
• 9:14:11
  Speaker 24: Really when you put no effort into it.
• 9:14:16
  Speaker 2: It's not something that you can really force. It's something
• 9:14:22
  Speaker 2: that happens naturally. And parts of the process of this
• 9:14:33
  Speaker 2: recording and others is simply two allow you to take
• 9:14:45
  Speaker 2: advantage of this space.
• 9:14:51
  Speaker 24: This time.
• 9:14:55
  Speaker 29: It's just.
• 9:15:03
  Speaker 24: To just be here, to be in tune.
• 9:15:10
  Speaker 2: With how you feel, yet with the intention one of
• 9:15:22
  Speaker 2: wanting to relax deeply and maybe even to fall asleep,
• 9:15:34
  Speaker 2: depending on what it is that you wish for yourself.
• 9:15:41
  Speaker 24: In this moment.
• 9:15:49
  Speaker 2: As we know, relaxing is the majority of the process
• 9:15:59
  Speaker 2: of thawing sla he actualform. The sleep part is a tiny.
• 9:16:04
  Speaker 30: Bed at the end.
• 9:16:08
  Speaker 2: The deeper relaxed to become, the easier you find yourself drifting.
• 9:16:33
  Speaker 2: You can also choose stay focused on my voice and
• 9:16:43
  Speaker 2: really enjoy the process coradually relaxing.
• 9:17:07
  Speaker 24: Each muscle in your body.
• 9:17:19
  Speaker 2: Friendlessly and just absurd and the sensation I'm letting go
• 9:17:47
  Speaker 2: completely this time on account from six down to one.
• 9:18:03
  Speaker 29: And make us your.
• 9:18:06
  Speaker 24: Mind calm down more with each number, may say, naturally,
• 9:18:23
  Speaker 24: then calm and slow.
• 9:18:31
  Speaker 3: To pe sol.
• 9:18:38
  Speaker 24: Six, five, four, what.
• 9:21:26
  Speaker 2: Be aware?
• 9:21:30
  Speaker 24: Don't you mind? To suit.
• 9:21:35
  Speaker 25: Right down?
• 9:21:39
  Speaker 24: Sinking deeply.
• 9:21:45
  Speaker 25: The two that see.
• 9:22:00
  Speaker 24: And as you focus on your mind, may notice that
• 9:22:09
  Speaker 24: there's some thoughts still there, maybe some stubborn thoughts that
• 9:22:20
  Speaker 24: for some reason perhaps need your attention.
• 9:22:32
  Speaker 30: What you can do is.
• 9:22:39
  Speaker 24: Send love to those thoughts. Sprinkle those thoughts.
• 9:22:51
  Speaker 25: Good love.
• 9:22:53
  Speaker 29: I do.
• 9:22:54
  Speaker 24: Battles my flower, just sprinkle over them bettles, thought of
• 9:23:00
  Speaker 24: love towards those thoughts. To let those thoughts know that.
• 9:23:10
  Speaker 2: Not abandon the number, you just need them, to require
• 9:23:16
  Speaker 2: them to just calm down, slow down, wand down.
• 9:23:31
  Speaker 25: And now.
• 9:23:39
  Speaker 2: As you've focused on those the meaning.
• 9:23:42
  Speaker 24: Thoughts, to count down this time from seven down to
• 9:23:48
  Speaker 24: one each number, just imagine sprinkling those flower petals are beloved, findness, gratitude,
• 9:24:09
  Speaker 24: another's thoughts two amounts just not a way relact deeply.
• 9:24:32
  Speaker 24: His thoughts would become more and more relaxed. Starting number seven.
• 9:25:00
  Speaker 31: Assass.
• 9:27:00
  Speaker 30: What now?
• 9:27:22
  Speaker 29: What is now?
• 9:27:25
  Speaker 24: That's my EVN in your body? Answer on my hands.
• 9:27:55
  Speaker 24: It's the morels lands you ask the body and my
• 9:28:04
  Speaker 24: not do this on my hands nothing, nothing.
• 9:28:32
  Speaker 30: Did bec.
• 9:28:34
  Speaker 24: My friction.
• 9:28:36
  Speaker 25: This sings.
• 9:28:48
  Speaker 30: Just mot to say, to say, on my enemy, don't
• 9:29:01
  Speaker 30: you see my mother.
• 9:29:02
  Speaker 32: Felt the ads do hands fell.
• 9:29:26
  Speaker 24: The car ma you mind fels.
• 9:29:39
  Speaker 30: What jee name? Oh my.
• 9:29:58
  Speaker 24: Latists you.
• 9:30:15
  Speaker 29: Stop keep doing step she still end the thing she.
• 9:30:52
  Speaker 24: Speeding to do it.
• 9:31:00
  Speaker 3: Sept Next.
• 9:31:29
  Speaker 25: Eight most step into spreading into.
• 9:32:04
  Speaker 3: Light each snow.
• 9:32:13
  Speaker 30: It don't down night now to do much to it?
• 9:32:31
  Speaker 32: By stout.
• 9:34:32
  Speaker 28: Four assassato.
• 9:36:37
  Speaker 29: Just be.
• 9:36:43
  Speaker 30: Whatting to think about? What need to do?
• 9:36:48
  Speaker 32: Nothing to say?
• 9:36:54
  Speaker 24: Everything just is.
• 9:37:02
  Speaker 25: This is that you stay to be?
• 9:37:09
  Speaker 30: This is it? Just h m I do nothing which a.
• 9:39:30
  Speaker 31: Hi h.
• 9:41:05
  Speaker 30: U h m I luck yeah I want h