Latest / Let me bore you to sleep (Jason Newland) / (no music) (10 hours) #1438 Whisper - Let me bore you to sleep - 24th September 2025

Transcript

(no music) (10 hours) #1438 Whisper - Let me bore you to sleep - 24th September 2025 · Let me bore you to sleep (Jason Newland)

• 0:00
  Speaker 1: Hello, Hello, and welcome.
• 0:08
  Speaker 2: To Wednesdays Whispers. My name is Jason Newland. Please I
• 0:33
  listen when you can safely close your eyes. This is Wednesday,
• 0:53
  the twenty fourth of September two thousand and twenty five.
• 1:12
  Speaker 3: Blah blah blah.
• 1:16
  Speaker 2: I keep hearing little crinklings and sounds, and I'm wondering.
• 1:26
  Speaker 3: Why where are they coming from.
• 1:43
  Speaker 2: I have literally literally just got out of bed. So
• 2:06
  this is This is the second microphone I've used during
• 2:14
  this recording. My morning breath destroyed the last one. It
• 2:24
  melted it. It's okay, brush my teeth. I'm okay now.
• 2:31
  So I'm trying to think what's happening, what's going on
• 2:36
  in life? Trying to remember what did I dream about?
• 2:48
  Bearing in mind it's only by quite recent, isn't it.
• 2:54
  I was lying in bed, bath they I don't know.
• 3:09
  Mm hmm, excuse me. I don't know. I don't know,
• 3:13
  don't know, don't know. M No, not much going on.
• 3:38
  I started watching EastEnders again after pretty much years and
• 3:55
  years of not watching it. I did into it sometimes
• 4:06
  bath actually watched it. I think I've watched one, two, three,
• 4:17
  three or four episodes in a row on television. When
• 4:26
  they are being aired, So I mean sometimes sometimes I
• 4:42
  would go on to the BBC player eye player. When
• 4:52
  the why it's called an eye player. I don't think
• 4:59
  it's got anything to do with being an iPhone. No,
• 5:06
  it's if a question that have they know only me
• 5:10
  first time ever on the Eyeplayer, I have at times
• 5:27
  watched the back to back a few episodes. I'm just
• 5:41
  gonna looks see what they're okay, just see what's in
• 5:55
  the news. Okay, nothing, ingrid Oliver, ingrid Oliver. I never
• 6:15
  heard of her. Richard Osmond admits meeting his wife ingrid
• 6:25
  Oliver was the best thing that ever happened to him.
• 6:34
  Speaker 1: As this.
• 6:40
  Speaker 2: It's called eye condition that affects his writing. Richard Osmond
• 6:55
  has gushed over his wife ingrid Oliver. Okays, it's not
• 7:01
  really very family entertainments. The author of fifty four met
• 7:09
  the actress forty eight when she appeared as a guest
• 7:14
  on his BBC quiz show House of Games. Oh how lovely.
• 7:30
  I'm not no is it's not Liamshaw, but I don't
• 7:34
  know why it's in the news. Human being falls in
• 7:40
  love with another human being.
• 7:47
  Speaker 1: There's not Hong Kong.
• 7:53
  Speaker 4: Wow, right, so Hong Kong has got some really really
• 8:05
  strong weather at the moment. It's called typhoon Regassa blimey,
• 8:26
  it's the most powerful tropical cyclone this year.
• 8:35
  Speaker 2: I'm not sure.
• 8:45
  Speaker 1: What is a cyclone.
• 8:48
  Speaker 2: Because it said it's a very strong hurricane like way
• 8:52
  minute and double looks see what it says. A cyclone
• 8:56
  is a large air mess that rotates around the center
• 9:00
  of low atmospheric pressure. It is characterized by inward spiral
• 9:08
  and winds that rotate counterclockwise in the northern Hemisphere and
• 9:16
  colockwise in the southern Hemisphere. Cyclones can manifest in various forms,
• 9:29
  primarily as tropical cyclones and extratopic cyclones, and are often
• 9:42
  associated with strong winds and a heavy rainfall. These systems
• 9:52
  are formed by the energy exchanged between the ocean and
• 9:56
  the atmosphere. Cyclones are known by different names depending on
• 10:04
  their location. For example, they are called hurricanes in the
• 10:12
  North Atlantic, antiphens in the North and West Pacific.
• 10:19
  Speaker 5: Oh.
• 10:19
  Speaker 1: Okay, so cyclone is Amurrican.
• 10:25
  Speaker 2: Fair enough? World wind isn't another word for world wind
• 10:32
  where the wind is just like.
• 10:37
  Speaker 5: It's what is it?
• 10:38
  Speaker 2: In America? In Dorothy County, Dorothy Country, they have a
• 10:50
  wist of us Dorothy Twirlers. So that's a cyclone, isn't
• 10:59
  it a Twirler. It's a little bit like The Walking Dead.
• 11:04
  Everyone's got a new name, a different name for them.
• 11:08
  You know, whenever people meet each other in the show
• 11:13
  The Walking Dead of different parts of the country, they
• 11:18
  all call them, call her the walking Dead. Something different
• 11:23
  with the munchers, the sleepers, the dirtbacks or wherever, the bastards,
• 11:39
  the brain gogglers. You know, it's just they all got
• 11:47
  their own little name, which I find ironic.
• 11:55
  Speaker 1: Because there's these.
• 11:56
  Speaker 2: Creatures walking around. They're dead, but they're walking around attacking humans,
• 12:12
  and the spread.
• 12:13
  Speaker 6: All over the world, and not one person, not one person,
• 12:26
  has a thought.
• 12:31
  Speaker 2: To call them zombies. Not one person in the entire
• 12:38
  world in that show.
• 12:45
  Speaker 5: Thought.
• 12:45
  Speaker 2: You know what, this isn't just similar to a zombies,
• 12:53
  identical to what zombie is. Let's call them zombies. No,
• 13:02
  let's call them creepers. Let's call them munchie munches, the
• 13:18
  the sniffers. I don't know whatever. Cyclone, typhoon. We had
• 13:32
  some type of tea in the UK typhoon. So someone
• 13:40
  says to you, do you like typhoons, and said, yeah,
• 13:44
  three sugars please h ikay right, Rosie O'Donnell, there's something
• 14:08
  about her and being friends with Ellen DeGeneres. Bob Fillan,
• 14:28
  I'm just looking at the news seeing anything that's slightly interesting.
• 14:47
  Chris Evans is incredible for sake Grace's questions, what questions?
• 14:55
  Is he going to be returning as Captain America? Maybe
• 15:00
  so this is MSN. It was probably about seventeen years
• 15:05
  too late. Many actors must transform their physical appearance on
• 15:10
  a regular basis, especially those tasks we've portrayed superheroes. Will
• 15:19
  he be back to pick up a shield once again?
• 15:26
  At the world premiere of the Film's Sacrifice at the
• 15:31
  Toronto Film Festival, several questions were raised about Chris Evens,
• 15:41
  best known for Captain America in the Marvel Universe.
• 15:49
  Speaker 1: The double d no.
• 15:50
  Speaker 2: Forty four year old actor appeared on the red carpet
• 15:55
  in impressible impressive physical shape, having gained significant muscle mess
• 16:05
  since it's role in the film Materialists earlier this year.
• 16:19
  I don't know he prepare for an appearance and Avengers
• 16:23
  Doom Day. Well, the thing is with the Avengers it's
• 16:38
  based in they can kind of get away with anything,
• 16:43
  aren't they? Because they go into different versions, like of
• 16:59
  the multi verse. So they find another universe where Captain
• 17:06
  America works in McDonald's or something. He access lots of
• 17:12
  different things. It's quite quite interesting. A bit of a
• 17:16
  mind wobble bus stole Charlie Annam's dramatic transformation. Okay, whow
• 17:55
  Craze anatomy. No, that's sad. Oh, there's a lot of
• 18:38
  stuff about Sammi Ferguson, got Alison Hammond, the Lost leven Stone.
• 19:16
  That's a lot of skin. Yeah, that's the thing that
• 19:36
  they used to concern me about losing too much weight.
• 19:42
  I don't want my I just don't want flaps flaps
• 19:50
  of skin just wabbling around, you know. But it's never happens.
• 19:59
  I'm I'm okay. Plus, I've never been I mean, yeah,
• 20:05
  I've been sixteen stone about one hundred kilos, But that's
• 20:12
  different from being one hundred and fifty kilos, you know,
• 20:15
  or three hundred pounds, three hundred and thirty pounds or
• 20:24
  whatever that would be.
• 20:26
  Speaker 1: So it's a little bit different.
• 20:28
  Speaker 2: But I think it's just my personal experience is just
• 20:43
  losing weight slowly. It's the best way personally. Okay, us
• 21:18
  have a look Japanese use this trick for sleep up.
• 21:21
  Now it's genius. Let's have a look then shave they
• 21:29
  beard off. Really, what on earth is going on? I'm
• 21:55
  just reading now, okay, just check comes waiting now I
• 22:37
  should read it out loud ready, shouldn't I?
• 22:55
  Speaker 5: Okay, okay, okay, right, said a cab for all this stuff,
• 23:23
  and now they're trying to sell a pillow.
• 23:27
  Speaker 2: The simple solution my wife discovered. That's when my wife
• 23:39
  found the Derilla Erco pillow online. At first, I was skeptical.
• 23:49
  How could a pillow solve what expensive medical devices couldn't.
• 23:57
  Speaker 1: But then my.
• 23:57
  Speaker 2: Wife gave me an ultimatum, tried a pillow or get
• 24:01
  comfortable with the basement couch. When it arrived, I was
• 24:10
  desperate enough to try anything. The first few minutes felt different,
• 24:15
  but then something amazing happens. I slept through the entire night,
• 24:22
  no snoring, no car's been, no waking up. The next
• 24:27
  morning I found Jamie in a kitchen beaming. You didn't
• 24:31
  have a sound all night, She said, Okay, I might
• 24:55
  get that dry. Okay, how much are they charging for
• 25:13
  this go pillow?
• 25:17
  Speaker 7: Ay?
• 25:19
  Speaker 1: So like.
• 25:31
  Speaker 2: That's strange, right, Okay, they're trying to get. They're trying
• 25:48
  to work. Might make it sound good first, for they're
• 25:53
  offering a seventy percent discount. Now they're saying, think about
• 25:58
  it this way. One visa to a sleep specialist two
• 26:02
  hundred to three hundred dollars, a seapap machine five hundred
• 26:09
  to one thousand dollars monthly. Seapap supplies fifty two hundred
• 26:16
  no as wrong, chiropractice visit for neck paying seventy percentsion.
• 26:25
  So get the Derillo Erco pillow today for a fraction
• 26:29
  of the cost. How much are they going to sell
• 26:31
  it for. It's still not giving me the price, blimy
• 26:40
  making me work for give seventy percent discount. Okay, here
• 26:51
  we go. Your seventy percent discount ends in fourteen minutes
• 26:56
  and thirty six seconds. AH Select quantity four. One bilow
• 27:08
  is fifty nine pounds ninety ninepence. Two billows ninety nine
• 27:16
  pound ninety eightpence, three pillows one hundred and thirty seven
• 27:22
  pound ninety sevenpence, four pillows one hundred and fifty nine
• 27:29
  pound ninety sixpence. I'm going to save this link because
• 27:37
  I want to see how much it is in an
• 27:39
  hour's time. Say that okay, because I think they're being
• 27:56
  a bit. Oh, and it's just giving loads of every
• 28:04
  few seconds, a lot of things coming up, saying Emily
• 28:08
  from Shropshire just purchased to one Ian from Melton Keynes
• 28:15
  and made a purchase three pillows. Who's next get excited?
• 28:24
  Who's going to be the next person to order one?
• 28:29
  Roget from Exeter Roget? There's no such name as Roget.
• 28:35
  They're making it up. I think I think they're making
• 28:39
  it up. Hannah from Enfield. There's all three, so they're
• 28:50
  really pushing for people to buy more than one. Why
• 28:57
  would you need more than one? Kenvy from London three,
• 29:05
  So everyone's going for three for some reason. Maybe it's
• 29:09
  because it's one hundred and thirty seven pound ninety seven.
• 29:14
  Oh another one, John from Kate said, make a purchase.
• 29:19
  Why is no one buying anything from other countries? Why
• 29:22
  is it just great Britain? Maybe it's because we're so
• 29:27
  great we don't need to do make Britain a gape
• 29:35
  great again. We've always been great.
• 29:39
  Speaker 1: We still are.
• 29:40
  Speaker 2: Yeah, can imagine court yourself great? Did you imagine like
• 30:00
  where you from? I'm from France? Or about you Germany,
• 30:04
  what about you. I'm from Great Britain. Everyone else will
• 30:13
  feel a little bit, I don't know, a little bit
• 30:22
  less than maybe maybe a little bit envious, maybe a
• 30:28
  little bit annoyed. Even we should have called ourself great France.
• 30:41
  We should have called herself great Germany. We should have
• 30:47
  called ourself great Belgian. No one's purchased one for a
• 30:57
  few minutes now, which makes me think they're trying to.
• 31:11
  Speaker 1: I wonder.
• 31:14
  Speaker 2: I sometimes think if I say, wonder, how come no
• 31:20
  one's bought just one? I'll beat you one more cord
• 31:24
  now in the next thirty seconds. So how come no
• 31:29
  one's bought just one? Must be a con because it's
• 31:35
  always saying that three people they buy three, but just one,
• 31:43
  come just one? I still nothing. I'm relatively patient sometimes,
• 32:15
  but this is just no. I don't have time for this.
• 32:22
  Speaker 1: Wow.
• 32:23
  Speaker 2: They charge in nine pound ninety five for shipping.
• 32:29
  Speaker 5: Cheeky.
• 32:31
  Speaker 1: That is so cheeky.
• 32:41
  Speaker 2: So to charge what fifty nine pound ninety nine and
• 32:45
  then to charge them pound for shipping, that's I think
• 32:51
  that's a bit. Yeah, it's cheeky. Yeah, although I'm kind
• 33:06
  of thinking that I might like to try out after
• 33:12
  a while.
• 33:15
  Speaker 1: In fact, I might.
• 33:19
  Speaker 2: Not today, not tomorrow, but someday. Maybe just having to
• 33:42
  look seeing all the stats are unsound cloud. Okay, what
• 34:11
  about Facebook. Let's have a look see if there's any
• 34:15
  messages I call a question on Facebook. Something I've noticed
• 34:58
  on Facebook the amount of people the post stuff where
• 35:08
  they're assuming that everyone else is going to understand what
• 35:13
  they're talking about.
• 35:16
  Speaker 1: Then.
• 35:17
  Speaker 2: I don't know why, but that annoys me a little bit.
• 35:23
  People posting things like I can't stand listening to his
• 35:29
  voice anymore. Okay, can you give me some more information.
• 35:36
  It's like my reduc everyone listening to or reading a
• 35:43
  Facebook page from around the world is going to know
• 35:47
  what you're talking about. Just seems a bit strange.
• 36:03
  Speaker 1: What's this?
• 36:05
  Speaker 8: Okay?
• 36:20
  Speaker 9: Now?
• 36:26
  Speaker 1: Just looking.
• 36:31
  Speaker 2: Looks to me like just another meet up story about boxing.
• 36:41
  He looks familiar. George is when's sick? When's sick? Say
• 36:48
  that slowly, don't say too quickly, when sick?
• 36:52
  Speaker 1: When sick? X R E R G.
• 37:00
  Speaker 2: XS and arcs. Okay, I get a butterfly. Okay, just
• 37:36
  looking at the picture of a little puppy. They are
• 37:39
  so cute and their puppies. I think what we need
• 37:47
  to do is find puppies to stay puppies, although I
• 37:52
  think they always stay puppies. Mentally, I'm kind of okay
• 37:58
  because I've got a tiny wodg. I mean, he was
• 38:02
  a helf a lot smaller when he was a puppy.
• 38:42
  Just looking at Dorian Yates video when he was mister Olimpiah.
• 39:01
  I remember years ago when I worked in a gyp
• 39:04
  shop there was this but it was a little like
• 39:11
  seaside down and lived in and we went for a
• 39:17
  little period of opening on Sundays because of the traffic,
• 39:23
  you know, the foot traffic, or maybe we get some
• 39:28
  lot more people. So he did, I said, my boss
• 39:35
  decided to turn on me. And there was this one Sunday,
• 39:45
  loads of people coming down, traveling down for the day from.
• 39:50
  Speaker 1: Local towns and.
• 39:54
  Speaker 2: See this man and Norman.
• 40:00
  Speaker 10: Looked like a clamor model and he was clearly a bodybuilder, huge.
• 40:13
  Speaker 2: Just walking around wobbling, not wobbling, but she was wabbling,
• 40:22
  but he was not wobbling, but he was plodding. I'm
• 40:34
  not sure if he had this top off, but here
• 40:42
  was you know that limit you people that are well doned,
• 40:48
  You got people that got nice muscles, and then you've
• 40:52
  got people that are just huge.
• 40:55
  Speaker 1: He was one of those people just huge.
• 41:00
  Speaker 8: H h.
• 41:17
  Speaker 2: I wonder what it's like being mister Olimbia. I mean
• 41:29
  devoting every you know, pretty much every second.
• 41:33
  Speaker 1: Of his life to the sport.
• 41:43
  Speaker 2: I know long a bit about Dorian Yates. I think
• 41:51
  he's one of the most successful bodybuilders in history to
• 42:08
  care with Lee Hainy and other couple of others. Obviously
• 42:16
  Arnold as well, but apparently right from the Star he
• 42:27
  kept track of every set of weights that he did,
• 42:33
  every exercise, every meal, every measurement of ingredients for every meal,
• 42:45
  right from the Star, so that he could keep track
• 42:49
  of what he was doing and plan meridiculously maliciously ever,
• 43:00
  playing it all a cage how things are working from
• 43:08
  the results, and I guess, imagining the results next to
• 43:20
  the effort and the dire the cage, which best route
• 43:28
  to take to maybe have more of this or less
• 43:32
  of that, do more exercise on that part of body
• 43:37
  part or less on the ef It's just the feeling
• 43:44
  I heard. I heard him say. Anyway, I'm going to
• 43:54
  go and get my breakfast. So think you for listening.
• 44:00
  Remember to be kind to yourself, that you deserve to
• 44:04
  be happy, be gentle with yourself. You deserve to feel safe,
• 44:12
  lots of.
• 44:13
  Speaker 1: Love, bye, relax in a more deep and meaningful way,
• 44:35
  maybe in a way that can not just allow you
• 44:40
  to feel calmer now and throughout the time we spend
• 44:50
  together here, not just relaxed at the end of the
• 44:58
  recording when it's finished and you can enjoy that sense
• 45:04
  of comfort and peace, but also I think it would
• 45:20
  be nice to have those feelings of relaxation continue for
• 45:37
  longer after the recording has ended, so that you can
• 45:50
  still benefit from listening to my voice, maybe in a
• 46:01
  few hours time, perhaps tomorrow, and then by listening regularly,
• 46:16
  especially if you find like some people do and myself
• 46:21
  as well. I sometimes I find one particular recording that
• 46:26
  really resonates with me, and I just listen to it
• 46:35
  over and over again every morning, every evening. There was
• 46:47
  this recording from We're going back to about nineteen ninety nine.
• 46:55
  It was it wasn't hypnosis, but it was a guided visualizations.
• 47:00
  It kind of was hypnosis, really, and I managed to
• 47:07
  find it again and it still has the same effect
• 47:11
  on me. And part of it was the person's voice
• 47:23
  relaxed me, just felt so peaceful, and I'd look forward
• 47:34
  to listening to her in the morning and in the evening,
• 47:47
  and I knew before even pressing the play button that
• 47:56
  as soon as I've done that, pressed the play button.
• 48:00
  And this is in the days of CD players, press
• 48:11
  the play button, ifact it might have even been a
• 48:17
  tape tape recorder. I'd lie down on the bed and
• 48:22
  then even without necessarily listening to her words because I
• 48:40
  had to memorized. Really, it was as if my body
• 48:50
  knew exactly what to do, and the muscles just almost
• 49:03
  went into automatic relaxation, and I remember my mind would
• 49:23
  slow down. Now. Now, I was listening to this recording
• 49:38
  in the early days of learning hypnosis, and long before
• 49:46
  I ever made any videos or audio recordings myself, because
• 49:54
  I didn't start doing that till two thousand and six,
• 50:04
  I knew, I knew how helpful I found being able
• 50:20
  to just let go, to have that trust in the
• 50:29
  person that I'm listening to, knowing that it's going to
• 50:39
  be just as relaxing, if not more so. Each time
• 50:51
  you hear my voice, you may feel the same. Some
• 51:03
  people have been listening to me for over a decade,
• 51:18
  maybe not solidly, obviously, not twenty four hours a day.
• 51:24
  But maybe people come back. Some people maybe listen every day.
• 51:42
  That's something that I do which you may not realize
• 51:51
  by listening, is when I record these recordings. Now, for example,
• 52:14
  I also am affected by the words that I say.
• 52:27
  So if I set you focus on your feet, notice
• 52:36
  your feet relaxing, I will be focusing on my feet.
• 52:49
  I will be noticing my feet relaxing. If I said
• 53:06
  focus on your hands, and maybe notice the difference between
• 53:14
  each hand, perhaps notice the the air in the room,
• 53:25
  the temperature of the room. On the backs of your hands.
• 53:37
  You may start to notice what almost feels like a
• 53:41
  very light breeze, even though there may not be any
• 53:50
  type of breeze at all where you are right now.
• 54:03
  And as you become aware of your hands, I'm also
• 54:14
  aware of how relaxed my hands our feeling now. And
• 54:42
  when it comes to potentially drifting off to sleep, which
• 54:49
  may be the reason you're listening, I also feel drowsy
• 55:05
  when I make these recordings. I also notice my mind drifting.
• 55:27
  In fact, at times I've actually fallen asleep without even noticing,
• 55:44
  and then I carry on talking. It's only where I
• 55:55
  listen back to do the editing I hear snoring and
• 56:05
  I think I don't remember snoring. I remember talking. This
• 56:15
  snoring was a pig turned up. That's why I sound
• 56:23
  like when I snare, how I get really into the
• 56:32
  whole experience. I don't know how you feel. How relaxed
• 56:51
  do you feel in your feet, how relaxed you feel
• 57:01
  in your hands. I have noticed more and more that
• 57:28
  the more relaxed, deeper level of comfort you feel, the
• 57:44
  easier your breathing becomes. It's almost like that muscle relaxation.
• 58:09
  So this allows you debreath easier without necessarily focusing on
• 58:32
  your breath, however, being able to notice the ease in
• 59:01
  which you breathe so naturally, you breathe so very easily
• 59:30
  and smoothly. Whenever I imagine my breathing improving, when I've
• 1:00:17
  got my eyes closed, I tend to visualize a beautiful
• 1:00:33
  field with trees and flowers producing all that life giving oxygen.
• 1:01:10
  It feels nice too, if nothing else, just taking some
• 1:01:26
  time away from everything, enjoying that feeling of peace serenity
• 1:02:21
  with a joyful heart. Time seems to just drip by,
• 1:02:57
  so varies slowly, relaxed, so deeply peaceful, completely unattached to
• 1:03:48
  any thoughts, whatsoever in this moment, completely free, noticing that
• 1:04:53
  your mind has slowed down, slowed down because nothing really
• 1:05:39
  requires your attention. You can enjoy the physical sensations of
• 1:06:10
  allowing the stress to rip out of your body, to
• 1:06:23
  appear out of every part of your body, and being
• 1:06:47
  released from your brain and your mind slowly but surely.
• 1:07:32
  The muscles in your legs relax, relax really, so very deeply,
• 1:08:20
  relas so deeply, And the feelings, the pleasant feelings in
• 1:08:51
  your arms and shoulders, deepening each part of your body
• 1:09:19
  further and deeper and deeper. Noticing the feelings in the
• 1:09:57
  back of your neck, feelings in your wrists, muscles into
• 1:11:00
  your body. I also feeling peaceful, deeply, there's a sense
• 1:11:54
  of peace m breaths through your very core. Even when
• 1:12:35
  you focus on your mind, your mind becomes be slower, deeper, relaxing,
• 1:14:02
  so very slow. Your stomach he's forin's stomach, You're back.
• 1:15:09
  Notice Notice how relaxed you'd now feel in the hole
• 1:15:38
  of your back. In spy from your brain all the
• 1:16:11
  way down the middle of your back, sending and receiving
• 1:16:22
  millions of messages every day, deepcomfort, increasing deeply relaxed, Your knees,
• 1:17:55
  spreading these signals down a spine or cord into air,
• 1:18:04
  every part of your body, your shins and your calf muscles.
• 1:18:51
  We're outbursts feelings of peace and tranquility spreading through your body,
• 1:19:25
  tips of your toes, to your eyes, your fingers, all
• 1:19:42
  the way to your lower back. Lettinker, radiatinker peace, drifting mind,
• 1:20:56
  Just wander in a way happy to let go, let
• 1:21:14
  go completely, let go, so tranquil, the whole body enjoying
• 1:22:19
  a sensor listing go he even more.
• 1:23:09
  Speaker 11: Attatatas he's for.
• 1:24:34
  Speaker 1: Enjoy the space, this space of peace and safety. So
• 1:25:17
  fury he relaxed, lessing God. Maybe we can just focus
• 1:27:19
  on the different parts of your body, just to notice
• 1:27:54
  your forehead and your eyes. You too, sols notice in
• 1:28:57
  the sense of complete freedom, absolute freedom, bris prey Pea's
• 1:30:29
  for energy peace to breeze much easier lest you may
• 1:32:17
  have or may not have noticed your mind drifting peaceful, moveingly,
• 1:33:21
  even more deeply in the direction of total blissful pace,
• 1:33:46
  blissful peace, total peace. Come so calm, letting go peace
• 1:36:16
  with mind Rex forty So relax, relaxed. Your body feels
• 1:37:27
  almost invisible, so very relaxed. I'm peaceful, So peaceful RelA
• 1:38:30
  liquor on Peaceful Fairy, and you could start to notice
• 1:39:09
  that you are feeling more relaxed, even though I've not
• 1:39:20
  purposely focused your mind upon that sense of physical comfort
• 1:39:31
  that is growing within you throughout your body, and your
• 1:39:38
  mind starts to slow down, and that could be almost
• 1:39:49
  in recognition of I guess my speech not being particularly
• 1:39:58
  fast and things just generally feel calmer. Just by listening
• 1:40:15
  to my voice, you give yourself an opportunity to take
• 1:40:24
  a break from the day, take a break from your
• 1:40:30
  life as it is, and to give yourself a rest,
• 1:40:40
  giving yourself permission to take some time off and to
• 1:40:48
  allow your body to relax and allow your mind to
• 1:40:54
  slow down, which in turn releases the tension any stresses
• 1:41:06
  that you had in your body. It's almost as if
• 1:41:16
  the parts of your body just open up, allowing the
• 1:41:20
  negativity out and at the same time replacing that negativity
• 1:41:33
  with positive heathing energy, which then fills your body up
• 1:41:43
  and your mind to also starts to appreciate those feelings
• 1:41:56
  of increasing confidence, an almost uplifting feeling, positive healing, an
• 1:42:16
  energy that spreads through your body like a wave of comfort,
• 1:42:32
  and all this comes from just allowing yourself a few minutes,
• 1:42:44
  maybe half an hour, however long you want it to be,
• 1:42:49
  to just rest and allow your mind and your body
• 1:43:03
  to almost reset itself to the settings of comfort and relaxation, calmness,
• 1:43:24
  which allows more room for feelings of pleasure and happiness
• 1:43:38
  to move around your body and into your mind, almost
• 1:43:47
  as if your mind and your body are sinking together,
• 1:43:56
  almost mirroring each other with that growing positivity and calmness,
• 1:44:11
  And it feels nice. It really does feel nice to
• 1:44:18
  know that you are the one that has allowed yourself
• 1:44:27
  to feel more comfort and to experience.
• 1:44:38
  Speaker 7: More of this.
• 1:44:41
  Speaker 1: Deep relaxation spreading throughout your body. And as I focus
• 1:44:58
  on each part of your body, you can notice that
• 1:45:04
  that part becomes even more relaxed just by focusing on it.
• 1:45:21
  It becomes even more calm and comfortable just by focusing.
• 1:45:35
  And as I move down your body, starting at your head,
• 1:45:43
  the parts that you've already focused on will continue to
• 1:45:50
  relax deeply, and those parts that we've not yet focused
• 1:45:58
  on or just automatically release any remain intension in anticipation
• 1:46:12
  of even more comfort about to come. Now I'm going
• 1:46:25
  to start by focusing on your forehead, just being aware
• 1:46:32
  of the feelings of your forehead and any background sounds
• 1:46:42
  like mister Herbert the Pigeon can just allow you to
• 1:46:47
  feel even more relaxed. Just means you're in the moment.
• 1:46:58
  This isn't this isn't there an environments. This is the world.
• 1:47:07
  I live in the countryside, so there's lots of nature
• 1:47:13
  sounds around. So as you focus on your forehead, just
• 1:47:24
  notice how it becomes even more relaxed as you focus
• 1:47:34
  only on my voice and that part of your body.
• 1:47:44
  Moving down to your eyes, focusing on your eyes, noticing
• 1:47:54
  how your eyelids feel so heavy yet so light at
• 1:48:04
  the same time, and all the muscles around your eyes
• 1:48:11
  relaxing completely. Moving your focus down to your mouth, your lips,
• 1:48:26
  your tongue, your teeth, and your gums, the whole of
• 1:48:32
  your mouth relaxing, calm and loose as you focus now
• 1:48:48
  on your jaw, not just a part of your jaw
• 1:48:55
  near your mouth, your chin, but all the way out
• 1:49:01
  the size of your face, to your ears, the hole
• 1:49:07
  of your jaw, feeding more relaxed and calm. Focusing on
• 1:49:34
  your neck, the front of your neck and your throat,
• 1:49:42
  relaxing and loose and calm. The sides of your neck,
• 1:49:55
  the right and left side of your neck relax and
• 1:50:03
  loose and calm. And now the back of your neck.
• 1:50:20
  Focusing on the back of your neck, letting go of
• 1:50:31
  any tension that may have been there before, and enjoying
• 1:50:38
  that sense of increasing comfort and release that you can
• 1:50:51
  experience in the back of your neck. Moving down your
• 1:51:02
  back and moving either side of your spine right from
• 1:51:09
  the top of your back all the way down to
• 1:51:15
  the bottom of your back, down to your lower back.
• 1:51:32
  And as you move up and down your spine, you
• 1:51:39
  can feel the muscles either side of your spine relaxing
• 1:51:47
  even more. And as those muscles relax, that sense of
• 1:52:01
  comfort starts to spread outwards from your spine into both
• 1:52:12
  sides of your back, the top of your back, the
• 1:52:19
  middle and your lower back. And as you scan gently
• 1:52:28
  and slowly up and down your back, there's the muscles
• 1:52:35
  in the top of your back relax and become looser.
• 1:52:45
  The muscles in the middle of your back also seem
• 1:52:51
  to just almost divide from each other, separating and almost melting,
• 1:53:06
  and in your lower back it seems to be an
• 1:53:12
  extra special feeling of comfort, the spreads into your hips,
• 1:53:29
  sit down your lower back, into your hips, into the
• 1:53:37
  area where your cosicks are, and into your buttocks, and
• 1:53:46
  all those muscles that spread from your lower back into
• 1:53:55
  your hip area start to melt, start to really let go,
• 1:54:15
  and even nowhere about to focus on your shoulders, your
• 1:54:22
  back and your spine will continue to let go, continue
• 1:54:34
  to relax so calmly, and as you focus on your shoulders,
• 1:54:50
  you may notice that they're already feeling really loose, already feeding,
• 1:55:15
  calm and fearing. Those muscles then move from your neck
• 1:55:34
  into your shoulders. Feel so soft and gentle, so smooth
• 1:55:59
  and calm, and the feeling in your shoulders seems to
• 1:56:22
  spread deep into your shoulders, that sense of relaxation, not
• 1:56:31
  just traveling deeply into your muscles, but also relaxing the
• 1:56:45
  bones and moving all away to underneath your arms, relaxing
• 1:57:00
  the whole area between the tops of your shoulders and
• 1:57:05
  underneath your arms healing. You feel so relaxed and comfortable
• 1:57:25
  in your shoulders, which sends that deep healing message into
• 1:57:44
  your arms. You may feel almost as if your arms
• 1:57:57
  are not even there. It is so relaxed, so deeply relaxed,
• 1:58:16
  so so calm, so pose, not feeling, spreading all the
• 1:58:56
  way down your arms, two elbows, including your elbows, circumforts,
• 1:59:21
  spreads or away into your wrists, your forearments and your
• 1:59:36
  wrists so heavy, yet at the same time, so like
• 2:00:03
  and gentle. Frey. See now on your hands, I have, yes,
• 2:01:06
  so peaceful in your hands. There's a sense of real peace.
• 2:01:47
  It just seems to I feel so familiar in your hands,
• 2:02:01
  relax deeply. Yes, your fingers A thing is sadly nothing,
• 2:03:39
  it's tips. Moving your attention to the front of your body,
• 2:04:26
  so comfortable, Moving your focus to your legs, love, muscles
• 2:06:05
  in your thighs, your knees so relaxed, the cough mussels
• 2:06:59
  and just chins a prazy may and the feathing your feet.
• 2:09:14
  Speaker 12: Sir, peaceful, so calm, so peaceful, so calm, so peaceful,
• 2:10:09
  so calm.
• 2:10:14
  Speaker 8: So.
• 2:10:16
  Speaker 1: Peace fall RelA sin peace fall, so calm, loving that
• 2:10:48
  deep relaxation, the spread your chest in your storch, so
• 2:11:08
  letting go everything. So I'm gonna start counting down now,
• 2:11:30
  from twenty down to one. You can imagine in a
• 2:11:38
  way it's like just walking down some steps and each
• 2:11:44
  step or twenty steps, and each step represents a level
• 2:11:51
  of comfort. Each step represents a deepening of that comfort,
• 2:12:10
  and the furvies you walk down those steps that a
• 2:12:15
  deeper and more relaxed you feel. So starting with number
• 2:12:27
  twenty twenty, nineteen, eighteen, seventeen sixty d.
• 2:15:23
  Speaker 13: D D.
• 2:15:51
  Speaker 1: D fifteen fourteen four see too well five eight nine eight.
• 2:24:24
  Speaker 14: Seven six.
• 2:26:17
  Speaker 1: D five.
• 2:28:36
  Speaker 15: Four one.
• 2:33:04
  Speaker 1: And now as you focus on your eyes, we're gonna
• 2:33:21
  count down from ten dout to one, focusing just on
• 2:33:33
  your eyes, your eyelids, the muscles around your eyes, your
• 2:33:44
  eye walls themselves, a whole area that makes up your eye.
• 2:34:04
  And as we count down from ten down to one,
• 2:34:12
  whilst focus in on your eyes, you'll become twice is
• 2:34:25
  relaxed with each number counting down that you may find
• 2:34:41
  the all you want to do is just to drift
• 2:34:46
  off to sleep. And if that's what you want, then
• 2:34:56
  just allow yourself to do that. Now, focusing on your eyes,
• 2:35:11
  I'm going to begin counting down from ten down to
• 2:35:17
  one right now, ten nine eight.
• 2:36:40
  Speaker 16: Seven five.
• 2:40:40
  Speaker 1: Four three two one. So counted down from ten to
• 2:44:45
  one ten nine eight seven six five four three two one.
• 2:45:18
  And maybe that was a bit too quick. In order
• 2:45:21
  to relax maybe it's a bit too fast for you
• 2:45:26
  to notice the calming of your body, maybe even a
• 2:45:35
  little bit of pressure there, Like you're counting down from
• 2:45:39
  ten to one. Would you expect me to do man,
• 2:45:43
  expect me to just to go with floppy just because
• 2:45:46
  you're counting down. I could try it again, but this
• 2:45:56
  time I go this lower. This time, as you focus
• 2:46:02
  on the whole of your body before we focus on
• 2:46:07
  your legs. Just notice how your body does start to
• 2:46:18
  feel more relaxed with every number that I count down
• 2:46:33
  ten nine, eight, seven, six, five, four, three two one,
• 2:48:13
  And just notice how how you feel generally, how your
• 2:48:19
  body feels. It's not necessarily even about counting down from
• 2:48:34
  ten to one. It's that space that you have, that
• 2:48:44
  space between being active physically or mentally to just sitting
• 2:49:05
  or lying down, just being there, not doing anything, not
• 2:49:11
  saying anything, nor deeding to think about anything. So it
• 2:49:18
  opens up a space, you know, a bit of a space,
• 2:49:22
  a gap. And the more I camped down from ten
• 2:49:32
  to one, the bigger that gap becomes. So there's that
• 2:49:40
  gap of calmness, of comfort, relaxation. It's a nice feeling,
• 2:49:58
  and it moves those stresses or discomforts physically or emotionally,
• 2:50:07
  moves them away, allows you.
• 2:50:21
  Speaker 7: To just.
• 2:50:24
  Speaker 1: Slow down. Someone to count again from ten down to one,
• 2:50:31
  and notice that gap widening, the gap, And as it widens,
• 2:50:42
  it's almost like the thestress and attention falls into the
• 2:50:48
  gap gives you that distance and space.
• 2:51:08
  Speaker 7: Now ten.
• 2:51:18
  Speaker 1: Nine, eight, seven, six, five, four three two.
• 2:53:03
  Speaker 15: One.
• 2:53:14
  Speaker 1: Now, how does your body feel now? Can you notice
• 2:53:35
  that the feeling calmer, the feeling more relaxed as we
• 2:54:13
  now focus on your legs, just your legs. We're just
• 2:54:33
  gonna start with focusing on your thighs. Of course, it's
• 2:54:53
  not the most exciting thing to be done because I'm sure,
• 2:55:02
  like most of your body, there is not a lot
• 2:55:04
  going on right now. Just focusing on the whole of
• 2:55:17
  your thighs, the tops of your thighs, the sides of
• 2:55:23
  your thighs, the bottoms of your thighs, your outer thighs,
• 2:55:30
  and your inner thighs. Basically the whole of your thigh
• 2:55:35
  that leads into your hip and it goes down to
• 2:55:44
  your knee joints. Now, this is a big area. It's
• 2:55:58
  a very heavy area. Yeah, it's very strong, probably the
• 2:56:03
  strongest muscles in your body or in your thighs. But
• 2:56:18
  I don't think we perhaps give enough attention to our thighs.
• 2:56:32
  Perhaps we don't acknowledge how important our thighs are to
• 2:56:43
  our lives, how much they actually do for us all
• 2:57:04
  through our lives. And it may seem to sound really weird,
• 2:57:15
  but I think that all of our body parts, especially
• 2:57:23
  our thighs, need some TLC, a bit of love shown,
• 2:57:32
  a bit of acknowledgement, thank you, gratitude for what our
• 2:57:50
  thighs do for us. And I know this may sound
• 2:58:00
  it is strange. Maybe you think, why am I surely
• 2:58:06
  how I should be out in the garden hugging a
• 2:58:08
  tree or something. Well, it's hard to set a microphone
• 2:58:17
  up on a tree. That's why I'm doing this indoors.
• 2:58:20
  Otherwise I would be outside hugging a tree. Now I
• 2:58:24
  can't see the television from the tree. If you move
• 2:58:32
  down to your knees gaining such an important part, and
• 2:58:42
  I think we don't necessarily I'll speak for myself here,
• 2:58:49
  I don't necessarily appreciate all that my knees do for
• 2:58:54
  me until I have a problem with my knee. It's
• 2:59:00
  occasionally if I ever maybe I'll bash it, or it's
• 2:59:06
  aching for some reason. It's then that I realize how
• 2:59:12
  much it does. You know, the benefit of being able
• 2:59:16
  to use my legs without any kind of physical discomfort
• 2:59:26
  is a beautiful thing that's possibly not appreciated until it's
• 2:59:34
  temporarily removed. You know that's comfort. But as you focus
• 2:59:44
  on your knees, regardless of how your knees feel, you
• 2:59:52
  can have that sense of gratitude and love to your
• 2:59:57
  needs for all that they do for you. And you
• 3:00:10
  can still have that attention on your thighs and maybe
• 3:00:14
  notice how your thighs feel. Maybe you've noticed that they
• 3:00:21
  are relaxing more deeply as you focus now on the
• 3:00:39
  bottoms of your legs, your shins and your calf muscles
• 3:00:44
  and the bones between your knees and your feet incorporate,
• 3:00:52
  and of course your ankles so important. You know, anyone
• 3:01:03
  that's had even like the slightest sprain of an ankle
• 3:01:09
  knows how how much we take our ankles for granted.
• 3:01:21
  And it's kind of strange in a way when you
• 3:01:23
  think that. You know, logically, our wrists are a lot
• 3:01:29
  thinner than the rest of our arms, which is okay,
• 3:01:34
  it doesn't I can't see any problem with that because
• 3:01:38
  we're just picking stuff up. But our ankles so much
• 3:01:44
  thinner than the rest of our legs, and from a
• 3:01:54
  physics perspective or logical even it doesn't really make sense
• 3:02:00
  that all this weight would ultimately be resting on your
• 3:02:07
  ankles then leading to your feet, that thin area, thin bone. Yeah,
• 3:02:22
  it does so much great work. Supports us, supports our
• 3:02:28
  body for a lifetime, helps us to balance, it helps
• 3:02:40
  you to get around and be mobile. And there's the
• 3:02:53
  calf muscles. Of course, was younger, I couldn't see the
• 3:03:01
  point in calf muscles didn't seem to do anything. Okay,
• 3:03:07
  if I walked around on tiptoes, then my calf muscles
• 3:03:11
  get some work. But of course that's not true. The
• 3:03:15
  calf muscles are being used whenever we use her legs
• 3:03:25
  and your shins there to protect your lower legs, shaped
• 3:03:37
  in a way almost as a protector for the bone,
• 3:03:50
  leading of course to your ankles and your feet. But
• 3:04:02
  we're not going to focus on your feet. We're just
• 3:04:04
  going to focus on the legs. I realize that now
• 3:04:10
  that I've mentioned your feet, it probably focuses on them anyway,
• 3:04:15
  So maybe I should focus on your feet a little
• 3:04:18
  bit you can have them in your awareness the same
• 3:04:26
  as you have your thighs in your awareness. Even though
• 3:04:31
  we haven't been focusing on your thighs a few minutes,
• 3:04:37
  let me focusing on your ankles. There's still that sensation
• 3:04:48
  of comfort in your thighs in this that movement of energy,
• 3:05:06
  because the thighs hold lots of different sensations. Of course,
• 3:05:13
  there's the muscles, the big straw muscles that we have
• 3:05:18
  in our thighs, but the skin on the outside of
• 3:05:31
  the thighs, as in the outside of all of our body,
• 3:05:37
  can be very sensitive, sensitive to the touch, sensitive to temperature,
• 3:05:55
  and inside your thighs bones, there's the muscle, there's the blood, vessels,
• 3:06:04
  the ar trees, it's all this stuff that's inside your thighs.
• 3:06:14
  I guess sometimes it'd be nice if you could actually
• 3:06:18
  put your fingers inside your thighs and a message, so
• 3:06:25
  you can message on the outside, of course, but to
• 3:06:29
  be able to get deep into the muscles and to
• 3:06:32
  be able to just message inside your thighs, message in
• 3:06:37
  the bones of your leg, message in all the veins,
• 3:06:46
  and just gently healing your thighs, and you could move
• 3:06:57
  down message and inside your knees just messaging those bones,
• 3:07:05
  but with healing fingertips, spreading that healing energy deep into
• 3:07:12
  the joints of your knees. Of course, there's the back
• 3:07:22
  of your your knee, you know, the inside crease where
• 3:07:27
  your knee is. It's a very sensitive area, very feels
• 3:07:35
  very nice when you stroke it. That might be because
• 3:07:40
  it's an area that's not really touched very often. It's
• 3:07:45
  almost like a hidden part, that crease in your legs.
• 3:07:51
  It's almost like a part that has a sensitivity, which
• 3:07:59
  is a little bit differ. Of course, it's protected by
• 3:08:09
  your legs. So you can imagine putting your fingers into
• 3:08:21
  that crease in your legs, that fold in between your legs.
• 3:08:31
  You can just message with your fingertips. Imagine your fingertips
• 3:08:36
  going inside message in the muscle tissue. You can of
• 3:08:46
  course feel the bones of your knees heading through your fingertips.
• 3:09:01
  And then as you go down to your calf muscles.
• 3:09:07
  Now that's a part I'd like to be able to
• 3:09:09
  really put my fingertips deep inside my calf muscles, massage
• 3:09:17
  in every single tissue of that muscle, healing every part,
• 3:09:32
  and then doing the same for my shins, massage in
• 3:09:38
  and gently stroking the bones, gently stroking them, healing in
• 3:09:46
  a loving way, because they deserve to be treated as
• 3:09:53
  the precious bones that they are. Because our legs are
• 3:09:57
  so precious as in all the other hearts of our body,
• 3:10:03
  and more precious of anyture on the planet. When you
• 3:10:17
  start to think about your legs in this way, it
• 3:10:30
  can change your perspective. It might sound a bit a
• 3:10:39
  bit silly to start with the idea of having love
• 3:10:45
  for your legs, showing appreciation for your thighs, wanting to
• 3:10:55
  be able to put your hands in your thighs, massage
• 3:11:02
  the muscles and the bones, and to get your fingers
• 3:11:08
  deep in there, releasing all tension, just to show how
• 3:11:18
  much you care about your legs, how much you care
• 3:11:26
  for what your legs do for you regularly, your knees,
• 3:11:34
  your calves, your ankles, the strength of your ankles, considering
• 3:11:47
  how thin they are compared to the rest of your legs,
• 3:11:52
  especially your thighs, yet this so strong, so flexible, absolutely
• 3:12:05
  amazing things. Your ankles are truly a gift because of
• 3:12:17
  what they do for you, supporting all that weight, regardless
• 3:12:29
  of how what weight you are, even if you're only
• 3:12:33
  eight stone there's still a lot of weight for these
• 3:12:38
  little ankles. Now I'm a lot heavier than eight stone
• 3:12:46
  double dock, yet my ankles support my body all the time.
• 3:12:59
  They do give off a sigh of relief when I
• 3:13:02
  sit down. That's my whole legs do. My feet feet
• 3:13:13
  also go, my toes clap. We're so happy. Your legs
• 3:13:41
  really are amazing. And I know that talking about talking
• 3:13:49
  about your legs is probably possibly among the most most
• 3:13:55
  boring things I've ever heard anyone say. Possibly they're boring
• 3:14:03
  or not. Everything I said is true. Your legs are amazing.
• 3:14:20
  Your legs deserve not just respect, they deserve to relax deeply.
• 3:14:41
  They deserve to take some time out of the day
• 3:14:46
  to just let go completely. Your legs really can relax.
• 3:15:22
  And because the legs are so such a most, you know,
• 3:15:27
  very important part of your body. When you relax your legs,
• 3:15:33
  the rest of your body also naturally follows in that
• 3:15:44
  journey of comfort. I can feel it in my hips.
• 3:15:56
  My hips feel really loose, and also my light back
• 3:16:03
  as well. My lower back really feels it feels stretched,
• 3:16:11
  even though I'm just sitting in a chair and there's
• 3:16:14
  no stretching. As far as I'm aware that I'm doing.
• 3:16:20
  It's almost as if the muscles are just relaxed so
• 3:16:23
  much that there is a natural stretch as the tension
• 3:16:30
  has reduced a lot. And I'm now going to count
• 3:16:51
  down from ten down to one, and you can continue
• 3:17:01
  to fill wonderfully relaxed ten nine, eight, seven, six, five.
• 3:17:32
  Speaker 15: Four three two one.
• 3:17:51
  Speaker 1: Relax. I'm just going to count down and fire down
• 3:18:03
  to one. And as a countdown, if you just focus
• 3:18:08
  on the numbers, just the numbers counting down, and notice
• 3:18:17
  how you feel in this moment as you hear the
• 3:18:25
  numbers counting down, knowing that those numbers counting down represent
• 3:18:34
  you feeling calmer, not just in your body, but also
• 3:18:45
  relaxing your mind. Just notice how you feel. There's nothing
• 3:18:53
  to do, there's nothing to say, there's nothing to think about.
• 3:19:01
  Starting with number five, four three two one. As you
• 3:19:51
  notice the gradual letting go the tension in your body,
• 3:20:07
  you may also begin to notice and be aware of
• 3:20:13
  how your mind is starting to slow down. This is
• 3:20:22
  just a natural thing that happens. It's not really a
• 3:20:29
  special procedure. It's just natural because as your body relaxes,
• 3:20:36
  your mind also starts to relax and the more your
• 3:20:42
  mind relaxes, the more your body relaxes. It's just a
• 3:20:45
  continuous circle of relaxation. And there's that calmness that comes
• 3:20:58
  from relative quietness. You know, even if there's background sounds
• 3:21:07
  either your side online is still going to be quite calm.
• 3:21:16
  You know, you haven't got the television on, there's no
• 3:21:19
  music in the background unless you're listening to the recording.
• 3:21:23
  With music, of course, you're very likely not going to
• 3:21:31
  be sitting in a room with other people. Of course
• 3:21:34
  you might be, but generally it's more ideal if you
• 3:21:38
  can do this on your own, so no distractions, and
• 3:21:49
  when you stop thinking about stuff, relaxation automatically rises. A
• 3:22:05
  sense of comfort starts to grow, and without trying to
• 3:22:15
  build it up into something fantastical or something magical, this
• 3:22:27
  is just a natural process, something that's easy to accomplish.
• 3:22:39
  In fact, it's almost the sense of relaxing completely happens
• 3:22:47
  really when you put no effort into it. It's not
• 3:22:52
  something that you can really force. It's something that happens naturally.
• 3:23:03
  And part of the process of this recording and others
• 3:23:12
  is simply two allow you to take advantage of this
• 3:23:23
  space this time.
• 3:23:30
  Speaker 8: To just.
• 3:23:35
  Speaker 1: Let go, to just be here, to be in tune
• 3:23:46
  with how you feel, yet with the intention of wanting
• 3:23:58
  to relaxed deeply and maybe even to fall asleep, depending
• 3:24:11
  on what it is that you wish for yourself in
• 3:24:17
  this moment. As we know, relaxing is the majority of
• 3:24:33
  the process of falling asleep. The actual falling asleep part
• 3:24:38
  is the tiny bit at the end. The deeper relaxed
• 3:24:47
  you become, the easier.
• 3:24:55
  Speaker 15: You find.
• 3:24:57
  Speaker 1: Yourself drifting. You can also, if you choose, stay focused
• 3:25:14
  on my voice and really enjoy the process, gradually relaxing
• 3:25:43
  each muscle in your body effortlessly and just observing the sensation.
• 3:26:15
  Speaker 17: Of letting go.
• 3:26:23
  Speaker 1: Completely. This time, I'm going to count from six down
• 3:26:33
  to one, and you can notice your mind calming down
• 3:26:46
  more with each number that you hear me say, naturally,
• 3:26:59
  feeling calm, slow, peaceful, six, five, four, three, two, one,
• 3:30:01
  being aware of how your mind has slowed right down,
• 3:30:14
  sinking deeply into relaxation. And as you focus on your mind,
• 3:30:38
  you may notice that there are some thoughts still there,
• 3:30:51
  maybe some stubborn thoughts that for some reason to need
• 3:31:00
  your attention. So what you can do is send love
• 3:31:16
  to those thoughts. Sprinkle those thoughts with love, like all
• 3:31:29
  petals from a flower. Just sprinkle it over them, petals
• 3:31:35
  filled with love towards those thoughts, to let those thoughts
• 3:31:42
  know that you're not abandon in them. You just need them.
• 3:31:51
  You require them to just calm down, slow down, quiet
• 3:32:02
  down for now, so as you focus on those remaining thoughts.
• 3:32:19
  As we count down this time from seven down to one.
• 3:32:25
  With each number, just imagine sprinkling those flower petals of love, kindness,
• 3:32:40
  gratitude over those thoughts, which will allow them to just
• 3:32:54
  melt away and relax deeply. With every number, they thoughts
• 3:33:09
  would become more and more relaxed. Starting with number seven, six, five, four, three, two, one, anything. Now,
• 3:35:57
  notice how relaxed you're feeling in your body. We're going
• 3:36:19
  to focus on your hands, because the more relaxed your
• 3:36:33
  hands are, the more relaxed your body and mind are.
• 3:36:54
  Speaker 15: And this.
• 3:36:57
  Speaker 1: You focus on your hands and your fingers. There's nothing
• 3:37:07
  needed to be done. There's no clenching of fists or
• 3:37:13
  tents in the fingers or anything like that. It's just
• 3:37:24
  noticing and focusing on your hands, noticing how they feel.
• 3:37:53
  Because the more relaxed do your hands feel the calmer
• 3:38:03
  your mind feels, and the more comfort you feel throughout
• 3:38:15
  your body, And you may have already noticed your mind
• 3:38:47
  is starting to dress f since just on your hands
• 3:39:16
  and fingers, allowing them to experience a real deepening of
• 3:39:34
  that relaxation in your hands and fingers, more and more relaxed.
• 3:39:55
  With each number from eight down to one. You can
• 3:40:14
  almost feel that healing and relaxing energy spreading into your
• 3:40:25
  hands and fingers, becoming.
• 3:40:36
  Speaker 15: Year more.
• 3:40:39
  Speaker 1: Relaxing with each number you hear, going down from eight
• 3:40:56
  down to one, drifting drifting again, starting with number eight, seven, six, five, four, three,
• 3:44:02
  Hu just being here now, nothing to think about, nothing
• 3:45:22
  to do, nothing to say, and everything just feels calmer.
• 3:45:37
  And this is your natural state of being. This is
• 3:45:45
  how you just normally feel when you take away all
• 3:45:52
  of that other stuff that we add, you know, things
• 3:45:59
  like stress and worrying and overthinking and anxiety, tension, just
• 3:46:14
  generally thinking about stuff. You take that away, which is
• 3:46:21
  what we do. What we do now you're left with
• 3:46:33
  a real sense of peacefulness which comes to you very
• 3:46:42
  quickly because ultimately it's just a feeling, a feeling of comfort,
• 3:47:01
  almost as if you've gone inside yourself. And you've found
• 3:47:05
  a special place where everything is peaceful, a place where
• 3:47:20
  you can feel relaxed and your natural sense of comfort,
• 3:47:30
  a place where you can be you, where you can
• 3:47:38
  accept yourself for who you are, a place where you're
• 3:47:45
  not trying to please anybody else ever, a place where
• 3:47:56
  you can actually not just love yourself, but in some
• 3:48:05
  ways more importantly, you can like yourself appreciate who you are.
• 3:48:24
  That sense of gratitude is in the air all around you.
• 3:48:38
  That's also a place where you can actually feel the
• 3:48:46
  healing energy soaking into your body. Healing energy soaking into
• 3:49:01
  your body, and that healing energy spreads through your veins,
• 3:49:15
  traveling to each and every single part of your body,
• 3:49:28
  and you start to realize that actually that healing energy,
• 3:49:35
  it's not just entered into your brain, it's become part
• 3:49:42
  of your brain, and that spinal fluid is now mixed
• 3:49:53
  with healing energy, not just allowing you to feel so
• 3:50:05
  much more relaxed and healthy in this moment, but also
• 3:50:19
  you start to realize that actually, what's happening now with
• 3:50:27
  that healing, relaxing energy spreading through your body, it's actually
• 3:50:37
  changing your life. It's actually changing the way you're going
• 3:50:48
  to feel not just now, but tomorrow and the next day.
• 3:50:56
  As your health improves, not just your physical health but
• 3:51:04
  your mental health, things that used to bother you in
• 3:51:11
  the past, for some reason, no longer have the effect
• 3:51:19
  that they used to because something has changed deep within you.
• 3:51:33
  Maybe things that used to cause you to feel anger
• 3:51:44
  no longer have that power to control you the way
• 3:51:54
  they seem to be able to before. As you realize
• 3:52:03
  that you're the one who decides what affects you, you're
• 3:52:16
  the one who decides to feel relaxed and calm when
• 3:52:27
  you choose to enjoy noticing these natural developments of healing
• 3:52:44
  continuing to grow and improve your life day by day,
• 3:52:59
  including a course, your ability to relax so much easier,
• 3:53:12
  and sleeping. It's the most natural thing in the world
• 3:53:23
  to you, because falling asleep is something that you've done
• 3:53:34
  so many times in your life, and you know that
• 3:53:42
  you were born, as we all were, with the ability
• 3:53:49
  to fall asleep naturally. You were born with that ability
• 3:54:02
  the just drift off into a deep, healing sleep. Even
• 3:54:17
  when we're kids, sometimes will fall asleep when we don't
• 3:54:21
  even want to try to take a stay awake. Maybe
• 3:54:27
  it's a birthday in the morning, or it's Christmas or
• 3:54:32
  holiday or something we look forward to. We don't want
• 3:54:35
  to go to sleep, but the more we want to
• 3:54:39
  stay awake, the more we just start to drift. And
• 3:54:49
  the more you fight drifting, the more you try to
• 3:54:53
  study yourself and drift in a safe the deeper and
• 3:54:58
  stronger that drifting comes. Because we're born not just with
• 3:55:10
  the need to relax deeply and to naturally fall asleep,
• 3:55:19
  but it's our birthright, it's part of our DNA. And
• 3:55:33
  sometimes as we get older in life, perhaps at times
• 3:55:39
  we have forgotten that relaxing completely is not only a
• 3:55:53
  wonderfully pleasant experience, it's also really easy. It's very, very
• 3:56:17
  easy to let go, because that's all it is. It's
• 3:56:23
  just deciding to let go. And when you press the
• 3:56:38
  play button on my recordings, you have given permission for
• 3:56:49
  my voice to relax you. When you press that play button,
• 3:56:58
  you have given me permission for my words to affect
• 3:57:09
  you in a positive, only a positive way. Opening up
• 3:57:26
  your mind two useful and healing suggestions that can have
• 3:57:49
  such an amazing effect on how you feel right now,
• 3:58:01
  as well as those changes that continue long after the
• 3:58:11
  recording ends, those changes within you to continue to flourish
• 3:58:23
  and grow, transforming your life in a positive, beautiful way,
• 3:58:40
  allowing you to move forward in your life in the
• 3:58:47
  direction that you choose for yourself. And this feeling, this
• 3:59:05
  feeling that you can experience of safety, comfort, calmness, just
• 3:59:21
  feels so nice. It's such a healthy place to be,
• 3:59:42
  and that positivity grows within you each and every day
• 3:59:59
  move looking forward, you're going to find that you're more
• 4:00:08
  relaxed physically and in your mind is more relaxed. And
• 4:00:23
  it's not that you're thinking slower, it's just that your
• 4:00:29
  mind will be less clogged up with unnecessary negativity because
• 4:00:41
  from now on, your mind rejects negativity. From now on,
• 4:00:51
  you're going to start noticing when negativity arises and you
• 4:01:02
  can just say stop, stop, and that negativity will turn
• 4:01:16
  around and leave you alone. Stop and that negativity will disappear.
• 4:01:45
  And as you notice that you feel way more relaxed
• 4:01:53
  than you probably expected, you can now congratulate yourself because
• 4:02:08
  you're the person that has done this. You are the
• 4:02:15
  one that has opened your mind up to the simple facts.
• 4:02:24
  You can feel more relaxed in your body and in
• 4:02:29
  your mind. You've opened your mind up to the birthright
• 4:02:41
  of being able to just fall asleep easily when you choose.
• 4:02:59
  And that's a nice feeling. Don't you think it feels nice?
• 4:03:06
  Doesn't it? To feel calm? All that healing energy is
• 4:03:15
  spreading through your body and your mind to spend time
• 4:03:26
  in a special place where negativity can no longer enter.
• 4:03:44
  Negativity is banned. It's bad, it's not allowed entrygue doesn't
• 4:03:53
  it doesn't. This doesn't deserve to be here. It doesn't
• 4:03:57
  belong here. Negativity has no place in your life, which
• 4:04:16
  makes room feel more comfort, more healing, more relaxation, more peace.
• 4:04:47
  It feels nice, doesn't it? Just the let go with everything.
• 4:05:13
  I'm going to count down now from twenty down to one.
• 4:05:21
  You can continue to relax. If you choose, you can
• 4:05:30
  drift to sleep. With every number you hear me say,
• 4:05:45
  you can fell twice as relaxed, or if you choose,
• 4:05:53
  you can feel twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen,
• 4:06:52
  fifteen four, fourteen, thirteen, two, twelve, eleven, ten, nine, eight, seven, six,
• 4:08:16
  five four. This is your time to just take a break.
• 4:09:07
  You're time to relax, to allow your mind to slow down,
• 4:09:27
  to give yourself permission to take a break from everything,
• 4:09:45
  and you're the only person that can make that decision.
• 4:09:53
  You're the only person that can actually tell your mind
• 4:10:00
  to just relax, to just take some time off so
• 4:10:25
  that you can focus on your body, getting in touch
• 4:10:30
  with how you feel physically, and in the process of
• 4:10:47
  this body scan, where you focus on different parts of
• 4:10:52
  your body, those parts that you focus on and observe,
• 4:11:06
  even though you're not purposely requesting for those parts of
• 4:11:14
  your body to relax, it's kind of expected. You expect
• 4:11:23
  when you listen to my voice to feel more relaxed naturally,
• 4:11:36
  because when you're listening to me, your attention is focused
• 4:11:47
  on my words, and as my words guide you to
• 4:11:58
  focus on those parts of your body, your focus increases,
• 4:12:17
  which actually calms your mind. And when your mind calms down,
• 4:12:39
  your body relaxes. And when your body calms down, your
• 4:13:01
  mind relaxes. And even though you have not really started
• 4:13:18
  the focus on your body, you can already feel that
• 4:13:30
  healing energy spreading through your body, pushing out stress and tension,
• 4:13:49
  healing all the parts of your body, including your skin,
• 4:13:58
  your bones, your blood, all of your organs inside your body,
• 4:14:06
  all of the muscles, all of the fat, all of everything,
• 4:14:15
  every hair on your body is filled with that healing energy.
• 4:14:29
  And when your brain it fills with that healing energy,
• 4:14:45
  the feeling of comfort and relaxation increases deeply, increases in
• 4:15:09
  a way in your mind starts to feel perhaps bit
• 4:15:24
  drowsy because it's not needed, and it may start to
• 4:15:40
  drift if that's what's needed. So if you're listening to
• 4:15:56
  this and what you need is deep relaxation, that's what
• 4:16:02
  you get. If what you need is to fall asleep
• 4:16:10
  naturally and easily as your mind drifts, that's also what
• 4:16:19
  will happen. Because by pressing that play button on the
• 4:16:32
  podcast and listening to me, you give permission for your
• 4:16:39
  body and your mind. In fact, you give the command
• 4:16:52
  to your body and your mind to relax deeply and
• 4:17:03
  to drift off to sleep if that's what you want.
• 4:17:12
  Speaker 18: Or need.
• 4:17:20
  Speaker 1: And as I focus on the different parts of your body,
• 4:17:31
  you may start to just drift. And then you come
• 4:17:40
  back again and you hear me talking and I'm focusing
• 4:17:45
  on a different parts of your body, you may find
• 4:17:56
  yourself drifting. You don't realize you're drifting until you stop
• 4:18:05
  drifting and you're alert again to my voice. Focusing on
• 4:18:15
  a different part of your body starts to relax even deeper,
• 4:18:25
  because that drifting is basically you already in the sleep zone.
• 4:18:39
  And the more you drift, the longer you drift, and
• 4:18:45
  the longer you drift, eventually that drifting continues into sleep,
• 4:19:00
  and that's the last you remember until you wake up
• 4:19:09
  in your own time. When you experience the right amount
• 4:19:15
  of sleep. Fear because when you do, and if you
• 4:19:24
  do fall asleep, it's extremely pleasant, so relaxing, so deep,
• 4:19:39
  healing sleep. It feels so nice to relax into your
• 4:20:00
  own body and mind, you as you feel that heathing
• 4:20:09
  energy is spreading through it, relaxing news, so deeply, relaxing news,
• 4:20:23
  so so deeply. Really, start to focus on your eyes,
• 4:20:48
  moving down to your jaw, down your neck, your shoulders, arms, hands, fingers,
• 4:21:42
  your chest, the stomach, your back, your spine, you, it's you, legs,
• 4:22:31
  your feet, you jos feeding, eating, brealliant and growing inside
• 4:23:09
  your body, feeling you up. Now, let's focus again on
• 4:23:23
  parts of your body, focusing this time on your forehead.
• 4:23:37
  Now on your mouth, your lips, your tongue, the whole
• 4:23:47
  of your mouth. M focus then on your fingers, maybe
• 4:24:08
  you could move your fingers a little bit. You can
• 4:24:14
  focus on each one individually, both hands. And even though
• 4:24:29
  it's you focus on both of your hands now, they
• 4:24:34
  almost seem to just melt into one where there is
• 4:24:42
  your right hand start in your left hand end, almost
• 4:24:50
  as if just mix together. Now, focusing on your knees,
• 4:25:07
  just noticing how your knees feel. Now, focusing on your elbows,
• 4:25:33
  focusing on both of your elbows, just observing the feeling
• 4:25:48
  of your elbows. Now, focusing I'm surving hockn your neck,
• 4:26:30
  feeding that energy the back of your neck, absurd. Two ankles,
• 4:27:20
  being aware of physical sensations in two ankles, ninety seen
• 4:28:32
  now your toes on both for your feet, being aware
• 4:28:51
  how your toast here right now, Notice thin high you
• 4:29:45
  entire body fails. Noticing your mind feels now letting go,
• 4:30:42
  letting go, letting go everything, letting go, letting go, letting
• 4:31:24
  go everything everything. I'm going to start now, and I'd
• 4:31:51
  like you just, first of all, just to see yourself
• 4:31:55
  lying down on that message table, lying on your front.
• 4:32:02
  Your head is supported, your arms are supported, and you
• 4:32:11
  feel comfortable and breathing. It's really easy, and you feel
• 4:32:21
  you feel confident, in how you look as well. So
• 4:32:24
  there's none of that issue of body problems or shyness,
• 4:32:29
  because I'm a professional and this is a therapy session,
• 4:32:38
  so none of that stuff matters whatsoever. This is about you.
• 4:32:49
  This is about how you feel and how you can
• 4:32:56
  enjoy that sense of comfort and realifexation that comes from
• 4:33:03
  letting go and allowing my hands, that my fingers to
• 4:33:09
  relax you by a message your body. So I want
• 4:33:20
  to start off just by placing my hands on the
• 4:33:25
  back of your head, just gently, just so you can
• 4:33:30
  feel what my hands feel like really on you. So
• 4:33:39
  you can maybe feel the warmth of my hands on
• 4:33:41
  the back of your head. And with my hands to
• 4:33:47
  the side of your head, not pressing, but just holding
• 4:33:51
  there very gently, maybe over your ears, and a little
• 4:33:57
  bit on your face, just so you can feel my
• 4:34:01
  hands so you can become accustomed to them. And now
• 4:34:16
  put my hands on the back of your head again
• 4:34:19
  and gently let them slide down onto the back of
• 4:34:26
  your neck. You can feel my hands gently stroke in
• 4:34:43
  the back of your neck to start with, just so
• 4:34:50
  you can get used to the the feeling of my
• 4:34:54
  hands on your skin, get accustomed to realize that you're
• 4:35:02
  safe and it's all good, it's all fine, And I'm
• 4:35:12
  going to start gently massaging the muscles in the back
• 4:35:16
  of your neck with both hands. Now, this is a
• 4:35:32
  very trusting situation really, because our necks are so fragile
• 4:35:41
  and to have someone have their hands around your neck
• 4:35:45
  in that way can sometimes be problematic for people, which
• 4:35:50
  is why massages are quite good, because it allows you
• 4:35:55
  to relax and to get in touch with trust, to
• 4:36:09
  feel peaceful and calm. And there's a massage the sides
• 4:36:21
  of your neck gently moving from the bottom of your neck,
• 4:36:31
  it would be sort of near where your shoulders start,
• 4:36:34
  I guess, all the way up to your jaw your ears,
• 4:36:41
  kind of area on the side of your neck. Of course,
• 4:36:47
  it's a lot longer than the front of your neck.
• 4:37:03
  The message in the back of your neck, especially that
• 4:37:10
  area where perhaps we hold tension, and as that area's massage,
• 4:37:20
  you can actually feel a sense of release in the
• 4:37:24
  back of your neck and maybe you can breathe it
• 4:37:32
  out as well. Notice how it feels. Notice how you feel.
• 4:37:48
  Then moving down to that area between your neck and
• 4:37:51
  your shoulders, that muscle area, starting to message that area
• 4:38:02
  on both sides. I mean this would be the area
• 4:38:06
  that a lot of people would message if they were
• 4:38:09
  going to give you like a shoulder message. Even that's
• 4:38:14
  not technically the shoulders, but it's all the muscles that
• 4:38:18
  lead to the shoulders from the neck and again that
• 4:38:24
  can hold tension and stress. And when massaged sometimes a
• 4:38:31
  nice deep message is useful and you decide how deep
• 4:38:39
  that message is and just allow my knuckles just to
• 4:38:56
  dig in to get to those mind muscles until really relaxed,
• 4:39:08
  all the time being firm yet gentle with you and
• 4:39:25
  just stroking down the area to your actual shoulders, moving
• 4:39:35
  to the muscles of your shoulders and maybe initially just
• 4:39:45
  pulling up the shoulders a little bit off the table
• 4:39:50
  just to give you a little bit of a stretch,
• 4:39:53
  but very gently, and you've got the muscles at the
• 4:40:02
  front of your shoulders, the sides of the back. Again,
• 4:40:14
  this is a part that can really take quite a
• 4:40:18
  bit of pressure, quite a bit of needing if if
• 4:40:26
  you wish to really release the tension to really get
• 4:40:34
  into those muscles and can let your fingers in there
• 4:40:42
  make you feel really nice. Sometimes just being stroked gently
• 4:40:49
  or being massaged quite strongly, it can all be beneficial
• 4:41:00
  to the realaxation, put the muscles in your shoulders. Now
• 4:41:18
  you've moved down your arms. We do one arm at
• 4:41:28
  a time, starting with your right arm. Well, I dear is,
• 4:41:38
  I just lift your arm up, just hold it to
• 4:41:43
  the side of you that way it still be attached,
• 4:41:50
  and I just message the tops of your arms all
• 4:42:05
  the way down to your forearms into your wrists, gently
• 4:42:23
  massaging that part, the softer part, which is the under
• 4:42:36
  part of the arm, which leads to the crease in
• 4:42:41
  your elbow, the inside. It's much more sensitive skin. Sometimes
• 4:42:57
  just having that stroked I feel really nice, pleasurable and relaxing.
• 4:43:17
  Now moving down to your right hand, just holding your
• 4:43:27
  hand in both of my hands, just pressing gently on
• 4:43:41
  the back of your hand and stretching your fingers ever
• 4:43:48
  slightly at the same time pressing down and messaging each finger,
• 4:44:07
  and then starting to massage the palms of the hand.
• 4:44:18
  Just turning the hand gently, stretching it gently, and actually
• 4:44:29
  having your hand held can really be an emotional experience sometimes,
• 4:44:37
  even if it is a stranger, someone you don't know
• 4:44:42
  very well, like a massage person or a therapist, maybe
• 4:44:50
  because it's intimate and you can feel not you can
• 4:45:03
  feel safe as I put that right arm back down
• 4:45:14
  where it was gonna do the same with your left arm,
• 4:45:26
  exactly the same. Massage in the muscles your arm all
• 4:45:36
  the way down. Do you rest, stroking the inside of
• 4:45:44
  your arm, just being gentle or as firm as you require,
• 4:46:04
  and then massaging your left hand, stretching the fingers, gently
• 4:46:20
  massaging the palm of your left hand. You feel so
• 4:46:39
  so relaxing, so comforting, and just rest your left down,
• 4:47:05
  back down. Start to massage your back, the biggest part
• 4:47:19
  of your body, starting at the top, starting again where
• 4:47:31
  he already been, the area at the top in between
• 4:47:35
  his shoulders, near your neck. Going back the message in
• 4:47:42
  that area again, but this time moving downwards, taking it downward,
• 4:47:54
  stroke to the middle of it, back, working from the
• 4:48:02
  outside inwards. It's a massage in the your back, but
• 4:48:10
  the outsides of your back, the parts where your arms
• 4:48:22
  would maybe rest against, almost the part that connects your
• 4:48:35
  front to your back. Just massaging down firmly but gently,
• 4:48:53
  as firm as you want, moving down and moving across
• 4:49:02
  a little bed and moving all the way down again
• 4:49:05
  being very gentle. You have ferm as you choose. Eventually
• 4:49:18
  you get to the spine we can message the muscles
• 4:49:23
  and either side of your spine from the top of
• 4:49:26
  your neck all the way down to your lower back.
• 4:49:39
  We can do that a few times. Sometimes people use
• 4:49:48
  the knuckle or the you know, two fingers and just
• 4:49:53
  go your side of the spine almost just push down,
• 4:49:59
  go all down to the bottom of the spine, each
• 4:50:03
  time releasing tension and opening up the body, stretching your
• 4:50:14
  body so that you feel more relaxed but at the
• 4:50:21
  same time rejuvenated. And now I'm going to move to
• 4:50:37
  one side, to your right side, and from the bottom
• 4:50:46
  of your ribs to your pelvis, I'm going to message
• 4:50:53
  that area of your back. I'll stretch over the other
• 4:50:58
  side and I'll haul the muscles gently and massage and
• 4:51:04
  push from one end that side or way to my
• 4:51:08
  side to the middle of fact to where your spine is,
• 4:51:15
  massaging that side of your spine the opposite side to
• 4:51:21
  where I'm standing. It's almost like kneading bread. There's that
• 4:51:29
  big area which is firm yet lots there to massage.
• 4:51:41
  Potentially one of the most important places to actually have
• 4:51:46
  a message because you really feel it. You really feel
• 4:51:53
  the release and the pleasure of having your lower back massaged,
• 4:52:02
  it releases so much from your body that's not useful,
• 4:52:11
  starting a healing process which will continue long after this
• 4:52:17
  recording is over. A message in this part of your
• 4:52:29
  body not only feels really good for you, it's actually
• 4:52:34
  fun to do because it is, as I said, like
• 4:52:38
  kneading bread it's a part that you can really get
• 4:52:44
  hold of and really massage deeply if that's your choice.
• 4:53:00
  And move over to the other side of your body
• 4:53:02
  and do the same with the opposite part of your
• 4:53:11
  lower back. Kneading and messaging from your sides or way
• 4:53:23
  to the middle of your back where your spine is
• 4:53:30
  pressing and kneading firm and gentle at the same time.
• 4:53:41
  It feels so releasing this mixture of pleasure, comfort, release, calmness,
• 4:53:54
  relaxation or mixed together. Plus there's that feeling from your
• 4:54:06
  stomach as it's being stretched. Even though you're in your
• 4:54:11
  stomach now, you can feel it being stretched because that
• 4:54:15
  whole area is connected to your stomach. Now we're going
• 4:54:27
  to move or move further up to your top of
• 4:54:32
  your body and we do the same this time, starting
• 4:54:39
  with your upper back. Put my hands forward over and
• 4:54:46
  MESSI massage in that area up to your spine, from
• 4:54:53
  the side of your body up to your spine. So
• 4:54:58
  some of that message area, the muscle tissue or whatever
• 4:55:04
  fatty tissue even will be possibly from your chest. There's
• 4:55:10
  all connected. The chest and the back connect together. I'm
• 4:55:17
  going to be massaging and just pulling some of that
• 4:55:20
  skin from your side up and massaging that area of
• 4:55:31
  your upper back all the way to your spine. And
• 4:55:40
  then I'll move down a bit and I'll continue with
• 4:55:43
  the middle of your back, doing exactly the same thing
• 4:55:49
  as gentle or as deep as you choose. Now I'll
• 4:56:03
  move the other side again and do the exact same
• 4:56:08
  thing with the top of your back on the other side,
• 4:56:13
  from pretty much underneath your arm area really to your spine,
• 4:56:32
  and then continue in that all the way down, including
• 4:56:39
  your lower your middle of your back. Now I'm gonna
• 4:56:56
  go to your thighs, the backs of your thighs, and
• 4:57:02
  the sides of your thighs, starting with your right leg.
• 4:57:12
  Massage in the back and the sides of your thighs
• 4:57:22
  gently and firmly. There's a lot of muscles there. It's
• 4:57:28
  an area that can be very tense at times and
• 4:57:32
  maybe needs a little bit more pressure than the rest
• 4:57:35
  of the body that's up to you. You can gently
• 4:57:43
  stroke the back of your legs where you know, opposite
• 4:57:51
  your knee joint or underneath your knee joint, very sensitive,
• 4:57:56
  gentle area, and working down to your calf muscles. Massage
• 4:58:13
  in your calf muscles thoroughly and deeply, if you choose,
• 4:58:22
  using both hands fingers digging deep to your ankles. In
• 4:58:41
  the back of your back of your ankles, just gently
• 4:58:48
  massage in that area, maybe lifting the leg and stretching
• 4:59:00
  in a little bitter Moving to the right foot, massage
• 4:59:23
  in the bottom of your feet and the side of
• 4:59:32
  your feet. Can't leave firm enough so they don't tickle,
• 4:59:49
  and just allow the pleasure that you get from having
• 4:59:54
  your feet massaged to just overtake you as I continue
• 5:00:04
  to message your feet, the bottoms of your feet, the sides,
• 5:00:13
  your arches, your heel. You can put a lot of
• 5:00:19
  pressure into your heel and it feels amazing, Yet the
• 5:00:25
  arches need to be a bit more gentle. Stretching your
• 5:00:33
  toes gently the message in the bottoms of your toes
• 5:00:40
  with my fingers, each one individually. Moving over to the
• 5:00:56
  left leg to do exactly the same thing, starting at
• 5:01:05
  the top of the thighs, work in the back of
• 5:01:10
  the thighs and the sides, massaging deeply and gently, a
• 5:01:17
  whole area, working all the way down. And this is
• 5:01:32
  an area that maybe you could like to spend more
• 5:01:38
  time relaxing and messaging. So perhaps if you wanted like
• 5:01:47
  a bigger future recording, want's spend more time on one
• 5:01:52
  particular area. As you moved down to your calf muscles,
• 5:02:10
  Massage in your calf muscles firmly and gently, down your
• 5:02:26
  raincor into your feet. Massage in the backs of your feet,
• 5:02:35
  bottoms of your feet, stretching your toes, and massage in
• 5:02:44
  each tone individually. And that feeling of pleasure and release
• 5:02:52
  that you experience when your having your feet massaged feels
• 5:02:59
  really any good. Now, she turn over in your mind.
• 5:03:19
  Laying on your back, I'm just gonna start again for
• 5:03:32
  your neck area in your shoulders, just to get back
• 5:03:47
  in touch with that area. And as you move up,
• 5:04:04
  I can clean my hands, make them more fresh, because
• 5:04:09
  now I'm gonna message your face gently, starting off with
• 5:04:18
  your forehead. Your eyes are closed and I can just
• 5:04:29
  stretch your eyes a little bit, pushing up on your eyebrows,
• 5:04:42
  just massaging around your scalp, massaging down your cheeks, around
• 5:04:55
  your ears, your chawl, gently the side of your neck
• 5:05:12
  chin mm hmm, and just moving down show your neck
• 5:05:30
  down to your chest, starting by message in the very
• 5:05:38
  top of your chest where the collar bone is, either
• 5:05:47
  side of the collarbone, and then just message in the
• 5:05:59
  hole of the chest, moving the chest around, because it's
• 5:06:20
  quite a large area, you can move from one side
• 5:06:25
  to the next, moving my hands underneath pretty much where
• 5:06:36
  your arms are stretching up, stretching some of the muscles
• 5:06:46
  of your back in the process, moving up over your
• 5:06:55
  chest and they're moving down again. And then alower my
• 5:07:15
  hands to just massage gently and slide down towards your stomach,
• 5:07:24
  starting in the middle of your chest, and then gradually
• 5:07:31
  my hands moving apart and massage in and slide in
• 5:07:38
  at the same time, moving down to just below your
• 5:07:46
  red cage, moving down the messaging up again, giving your
• 5:08:05
  chest all the attention that it needs to feel completely relaxed,
• 5:08:23
  remembering that I'm also going to be focusing on your
• 5:08:27
  sides as well, an area that really doesn't get much
• 5:08:32
  attention but feels really good when it's massaged. Just stroking
• 5:08:44
  my hands down the sides of your body, just below
• 5:08:52
  your arms all the way down to your hips. Now
• 5:09:05
  move into your stomach area. We're going to stand one
• 5:09:11
  side of you like I did when I did your
• 5:09:13
  lower back. We need to do a similar process of
• 5:09:19
  just stretching the muscles from your side, gently massaging from
• 5:09:34
  one side to the next, move in a whole area
• 5:09:43
  from below your ribs all the way down to below
• 5:09:47
  your belly button, and then move around to the other
• 5:09:57
  side of you and repeat that process of relaxing deeply, calmly.
• 5:10:16
  You feel loose, you feel free. And it's something about
• 5:10:23
  having your stomach massage that's different from any other part
• 5:10:31
  because we do have a tendency of holding a different
• 5:10:36
  kind of stress in our stomach that we may not
• 5:10:40
  be aware of. As in our message, your stomach in
• 5:10:51
  front of your stomach, making circles around your belly button,
• 5:11:04
  and then going the other way around. There's a gentleness
• 5:11:14
  and a freedom that comes from feeling how you're feeling.
• 5:11:26
  As I now move down the tops of your thighs
• 5:11:32
  the muscles, massaging them, and I can do this two
• 5:11:38
  legs at the same time, pressing down, massaging deeply those
• 5:11:49
  muscles in your thighs, at front of your thighs and
• 5:11:58
  moving down to your knee, gently massaging your knees, sliding
• 5:12:09
  down your shins, putting pressure on either side of your
• 5:12:15
  shin gently softly but firmly, moving down to your ankles,
• 5:12:33
  stroking the tops of your feet, and then with each
• 5:12:44
  foot in each hand, just gently messaging the whole of
• 5:12:49
  the foot, the top, the bottom, your heel, your ankle,
• 5:12:59
  your toes, message in every part of your feet. Feels
• 5:13:10
  so good. Just let go and enjoy the process. Enjoy
• 5:13:25
  feeling so deeply relaxed, so much comfort, and so many
• 5:13:41
  feelings that come just from touching your skin. And you
• 5:13:58
  can just lie as long as you choose, enjoying the
• 5:14:09
  feeling of deep comfort and being massaged by me. Enjoy
• 5:14:31
  fearing deeply right, And all we're gonna do is blow
• 5:14:53
  out some candles. In your mind, there are going to
• 5:15:09
  be a hundred candles, and you're going to blow each
• 5:15:20
  one out individually, one by one, starting at one hundred.
• 5:15:31
  As I count down all the way down to one,
• 5:15:43
  and each time I say a number, you can imagine
• 5:15:52
  that candle in front of you, and I'd like you
• 5:15:58
  to actually visit gently blow that candle out, just m
• 5:16:18
  so it's not big blows, just a gentle m and
• 5:16:26
  that candle will extinguish. And then I'll say the next number,
• 5:16:38
  so we moved down and you can just h blow
• 5:16:47
  that one out as well.
• 5:16:54
  Speaker 19: And as we move down the numbers, you'll find yourself
• 5:17:04
  feeling more and more relaxed.
• 5:17:10
  Speaker 1: If you need to sleep, you also find yourself becoming
• 5:17:18
  incredibly tired and sleepy. In fact, you may struggle to
• 5:17:31
  blow out all one hundred of these candles as you feel.
• 5:17:49
  Speaker 15: More and more.
• 5:17:50
  Speaker 1: Deeply relaxed, more and more deeply tired, and the further
• 5:18:18
  you go down, the more your mind starts to drift.
• 5:18:34
  You may find that you stop listening to me after
• 5:18:41
  a while. And even though there may be background sounds
• 5:18:54
  where you are, be aware of those sounds at the moment.
• 5:19:11
  Speaker 8: Be me.
• 5:19:15
  Speaker 1: Start to just not even notice them at all, because
• 5:19:29
  they're unimportant. Where I am, I've got the sounds of
• 5:19:43
  the birds, there's horrors, the pigeon who likes to say
• 5:19:50
  hello sometimes, and there's the odd plane that goes by,
• 5:20:00
  be traffic and trains in the distance, but none of
• 5:20:13
  that seems important whatsoever? Are candles you blow out the
• 5:20:27
  less important. Anything is more candles you blow out, the
• 5:20:44
  further you seem to move away from sounds and from
• 5:21:00
  general date days, stuff seems to just move away.
• 5:21:15
  Speaker 17: On its sane.
• 5:21:21
  Speaker 1: You feel more calma with every candle you blow out. Mhm,
• 5:21:42
  guiding you to the next number, do you hear me say?
• 5:21:59
  And then you blow of that candle out to h
• 5:22:10
  So easy, so simple. We're gonna start by introducing the
• 5:22:34
  first candle, which is a hundred. First candles one hundred.
• 5:22:57
  When you blow that candle out, you'll find immediately a
• 5:23:12
  slight change in how you feel, as well as a
• 5:23:26
  real sense of positivity growing within you, relaxation and sleepiness expanding.
• 5:23:57
  Starting with one hundred flown out by candle, now ninety
• 5:24:27
  nine candle ninety eight can do ninety seven cam we
• 5:25:53
  ninety six, ten, ninety five and ninety four.
• 5:27:15
  Speaker 15: Can do.
• 5:27:21
  Speaker 1: Ninety three, ten, nine, two and ninety one, ten to
• 5:28:46
  ninety eight, two nine and eighty.
• 5:29:46
  Speaker 17: Eight and.
• 5:30:28
  Speaker 20: Eighties can do eighty eighty five, two four, eighty two.
• 5:34:35
  Speaker 1: And two one can seventy nine can't do seventy eight.
• 5:36:55
  I can't do seventy seven candle seventy six candle seventy
• 5:37:38
  five candle seventy four, candle seventy three, candle seventy two,
• 5:38:51
  candle seventy one, and do seventy one and seventy.
• 5:39:55
  Speaker 7: And do.
• 5:40:03
  Speaker 1: Sixty nine, candle sixty eight, candle sixty seven, candle sixty five,
• 5:41:01
  candle sixty four, candle sixty four, candle sixty three, candle
• 5:42:07
  sixty and sixty one candle sixty seven, fifty nine and
• 5:43:59
  fifty eight. Cando fifty seven can fifty six, candle fifty five,
• 5:45:36
  candle fifty four, handle fifty three, candle fifty two, cando
• 5:46:56
  fifty two two candle fifty one, candle fifty candle fourty nine,
• 5:49:38
  candle forty eight, candle forty seven can do, forty six
• 5:51:29
  candle forty five call oughty two can do what you
• 5:53:26
  and forty candle thirty nine and thirty eight can't do
• 5:55:31
  thirty seven, Canto thirty five, two thirty four, tendo thirty three,
• 5:58:17
  chend thirty one, chendle thirty and two in ten nine
• 6:01:11
  and fruity eight can twenty seven, candle twenty six can
• 6:03:41
  twity five, day to win.
• 6:04:30
  Speaker 17: Four end twenty three.
• 6:05:45
  Speaker 1: And twenty two do it to want and to wity
• 6:07:46
  no shall do ninety candle, seventeen candle, nex day cancel
• 6:10:58
  foote S ten.
• 6:12:20
  Speaker 8: T and.
• 6:14:02
  Speaker 1: Yeah nine jam to eights CHNDO six m.
• 6:18:41
  Speaker 15: Fo do.
• 6:19:26
  Speaker 21: Hey two.
• 6:20:35
  Speaker 1: Two candle or let go with all of those thoughts, worries,
• 6:21:45
  concerns about the past, thoughts about the future, and even
• 6:21:52
  things you've been thinking about today. Just let it all
• 6:21:57
  go because none of it is useful in this moment.
• 6:22:08
  This is your opportunity to just focus on feeling relaxed,
• 6:22:28
  allowing yourself to get in touch with that natural sense
• 6:22:36
  of peace that we all have within us. It's available
• 6:22:44
  for everyone. It just sometimes takes a little bit of
• 6:22:49
  effort to set up the right time and place in
• 6:22:57
  order for you to just let go. Because when you
• 6:23:03
  do decide to let go and relax, that's what your
• 6:23:11
  body starts to do because you've chosen, You've chosen to
• 6:23:20
  just allow your body to unwind and your mind starts
• 6:23:27
  to slow down. And it's a nice feeling. It's a
• 6:23:35
  nice feeling at the beginning, just to know that you
• 6:23:40
  have chosen to decide to relax deeply, and because you've
• 6:23:50
  made that decision, your body or just follow suit, because
• 6:23:59
  sometimes all the muscles in your body need is just
• 6:24:04
  permission from you to relax, because so often we're busy,
• 6:24:13
  we're going from here to there, we're walking around, and
• 6:24:17
  we're doing stuff, and the body doesn't have any time
• 6:24:25
  or space to really relax deeply. So it kind of
• 6:24:34
  waits for you to lead the way, waits for your permission.
• 6:24:43
  And when you do give your permission, when you give
• 6:24:50
  the say so we need, say okay, it's time for
• 6:24:56
  your body to let go com pletely and relax totally,
• 6:25:06
  your body just follows. It's like a breath of relief.
• 6:25:14
  Ah good, I can now relax. That feeling at the
• 6:25:22
  end of a day, of a very physical day that
• 6:25:26
  you may experience in the past. But you get home
• 6:25:30
  and you just sit down on a chair, maybe you
• 6:25:33
  kick your shoes off, and ah, feels so nice knowing
• 6:25:40
  that you don't have to get up again for a
• 6:25:44
  little while at least if you choose, you can just
• 6:25:48
  sit there for maybe an hour to It feels blissful.
• 6:26:00
  And just by sitting down like that, your body knows
• 6:26:06
  that it's time to relax. Your body has been given
• 6:26:11
  permission from you because it's a mindset. In your mind,
• 6:26:21
  you're prepared to let go of everything and just completely
• 6:26:33
  allow all the stress of your body to evaporate, an
• 6:26:41
  intensions can just gradually vanish. It's almost like magic, really,
• 6:27:01
  because that sense of relaxation in your body is a
• 6:27:08
  very natural state. It's not something unusual. It may feel
• 6:27:15
  unusual when you first start to relax you if you
• 6:27:19
  haven't really spent a lot of time focusing and giving
• 6:27:24
  yourself this space to let go completely and relax, they
• 6:27:29
  seem more most alien, but it isn't. It's actually the
• 6:27:37
  most natural thing in the world to let go completely,
• 6:27:44
  to relax totally, the most natural thing in the world
• 6:27:55
  to allow yourself to feel really calm in your mind.
• 6:28:07
  And it is almost like a literal unwinding. It's like
• 6:28:15
  you press a button and all the tension just releases.
• 6:28:24
  It's like a wheel, like a cog, like the inside
• 6:28:28
  of a clock, just unwinding. And it's almost like you
• 6:28:32
  could see the little wind up knob that's used just
• 6:28:38
  going the opposite way that you choose to wind it up,
• 6:28:45
  and the energy that frenetic stress for energy gradually winding down,
• 6:28:55
  losing its power, losing its strength. As a sense of
• 6:29:03
  relaxation becomes stronger and deeper, and you may find a
• 6:29:15
  the more relaxed you feel that your mind starts to wonder.
• 6:29:25
  Maybe you seem to stop listening to me for a while,
• 6:29:33
  your mind goes somewhere else, and then you realize you're
• 6:29:38
  listening to me again, and that's just your mind drifting
• 6:29:45
  to sleep, which is quite natural, because sometimes when we're
• 6:29:57
  stressed and tense, we're not May I actually be aware
• 6:30:03
  of what we need, what we physically your emotionally need
• 6:30:09
  in this moment. But when you allow your body and
• 6:30:17
  mind to relax completely, and you let go of all thoughts, concerns, worries, ideas,
• 6:30:30
  all letting them go, allow them to drop onto the floor,
• 6:30:40
  you start to get in touch with the feelings of
• 6:30:48
  such relaxation. Feels so nice to be in touch with
• 6:31:00
  the calmness, the different body parts as they become looser
• 6:31:11
  and looser. Even your breathing seems easier and more natural, effortless,
• 6:31:28
  as a coolers through your mouth or nose into your lungs,
• 6:31:37
  breathing in comforts and relaxation, and then just breathing out
• 6:31:45
  any excess remain intention stress from every part of your
• 6:31:54
  body and mind. And as you start to focus on
• 6:32:02
  your mind, maybe you notice that things come to a
• 6:32:11
  standstill or maybe just much much lower than before, because
• 6:32:21
  your mind is not really needed when listening to my voice,
• 6:32:33
  which allows your mind to relax just as deeply as
• 6:32:39
  your body. And that's synchronicity between the relaxation of your
• 6:32:50
  body relaxation of your mind. Let you know, feeling completely calm, loose,
• 6:33:07
  and relaxed really is a great healing experience fear and
• 6:33:22
  has so many positive benefits for your body, mind, and
• 6:33:34
  your life. To be able to let go everything and
• 6:33:43
  to relax completely in all parts of your body and mind.
• 6:33:56
  Even your bones has arised, all your muscles arise, even
• 6:34:12
  the skin that covers your body is relaxed. Every hair.
• 6:34:29
  Speaker 7: That you have.
• 6:34:31
  Speaker 1: Is also deeply relaxed. And your brain really starts to
• 6:34:49
  feel the benefits.
• 6:34:52
  Speaker 15: With this.
• 6:34:54
  Speaker 1: Healing relaxation. And as you focus on the inside of
• 6:35:07
  your scalp where your brain is, you can start to
• 6:35:13
  realize and notice the benefits of your brain relaxing deeply.
• 6:35:26
  And then as your brain continues to relax sends those
• 6:35:36
  messages to the rest of your body and your mind
• 6:35:46
  to re reax beven more deeply, relax in me more completely,
• 6:36:08
  letting go of any remaining thoughts or concerns, allowed them
• 6:36:21
  just drop onto the floor because they're no longer necessary
• 6:36:29
  in this moment, this moment of deep relaxation and calmness,
• 6:36:43
  filling the grain with deep concentrated heathing, calming, relaxing, every.
• 6:37:10
  Speaker 22: Part of your brain.
• 6:37:16
  Speaker 1: Feeling so loose and comfortable, so relaxed and peaceful. Your
• 6:37:36
  brain feels so light, that's so healthy in that sense
• 6:37:48
  of deep deep comfort really does allow you to enjoy
• 6:38:04
  those ever increasing sensations of comfort that are spreading throughout
• 6:38:16
  your body, relaxing each and every muscle of your body,
• 6:38:30
  e deeper, deeper, much more deeper than before, much more
• 6:38:53
  comfort spreading through your body, your mind, be so peaceful
• 6:39:10
  and calm, so very very peaceful in avery part of
• 6:39:28
  your body, letting him go mm hmm a, everything and
• 6:39:38
  everything so peaceful, come so relaxed. Very second the passes
• 6:40:04
  you feel deeper, deeper, relax deeper and deeper, relax.
• 6:40:28
  Speaker 22: Come so.
• 6:40:36
  Speaker 1: Peace fall, so very peace from your head down to
• 6:40:49
  your ties. Such peace and comfort through in all the time,
• 6:41:05
  Such peace and comfort spreading through your body and mind
• 6:41:19
  deeper and deeper, such comforts spreading and sinking deeper into
• 6:41:36
  a muscle your body.
• 6:41:42
  Speaker 5: So that you feel.
• 6:41:46
  Speaker 1: Amazing, so laxed, so peace so so peaceful, letting go.
• 6:42:20
  You're going to do a body scan, focusing on firstly
• 6:42:27
  how you feel in your body, not trying to change
• 6:42:32
  how you feel, not trying to relax, not trying to
• 6:42:38
  move away from any discomfort or stress or tension. Just accepting,
• 6:42:47
  observing and accepting how you feel in the different parts
• 6:42:52
  of your body, just allowing yourself to be exactly as
• 6:42:59
  you are, to notice, to get in touch with how
• 6:43:10
  you actually feel in this moment. I'm going to start
• 6:43:18
  off by focusing on your hands. Just be aware of
• 6:43:29
  your hands. I'd like you to move your hands around,
• 6:43:38
  just maybe maybe your fingers a little bit. I've been
• 6:43:44
  and closing your hands very gently, just so that you
• 6:43:50
  can get in touch with how your hands and your
• 6:43:58
  fingers feel, very very slow movements. Focusing now on your feet,
• 6:44:24
  and if you can just do kind of an equivalent
• 6:44:28
  with your feet is you've just done with your hands,
• 6:44:34
  maybe turn in your ankles, moving your feet around, moving
• 6:44:43
  your toes gently, only very gently and very slowly, noticing
• 6:44:57
  how your feet feel in this moment. Focusing now and
• 6:45:11
  your eyes, and i'd like you to just focus on
• 6:45:18
  your eyelids. Maybe you can open and close your eyes
• 6:45:24
  a couple of times to really get in touch with
• 6:45:30
  how you feel when you do close your eyes. The
• 6:45:34
  muscle changes in your eyes when you do close them.
• 6:45:44
  Maybe raising your eyebrows. It stretches the tops of your eyes.
• 6:45:53
  Perhaps squint in your eyes, scrunching up your eyes just
• 6:46:02
  so you can hear again touch with all aspects of
• 6:46:11
  how your eyes feel. Right now, now focusing on your thighs,
• 6:46:33
  and it just starts you to gently tense your thighs,
• 6:46:38
  just very very gently, just enough so you can become
• 6:46:50
  more attuned to the physical sensation of your upper legs,
• 6:47:03
  the front of your thighs, and the backs of your
• 6:47:06
  thigh noticing and observing how your thighs fear. Right now,
• 6:47:30
  moving your focus to the back of your neck, just
• 6:47:38
  noticing the back of your neck the muscles, and of
• 6:47:45
  course they lead to the side of your neck. They
• 6:47:49
  also lead to the top of your back, which leads
• 6:47:55
  to your shoulders. So it's your focus on in the
• 6:48:00
  back of the man. Maybe you can move your head
• 6:48:06
  gently upwards as if you're looking up. Maybe moving your
• 6:48:14
  head down as if you were looking down, perhaps moving
• 6:48:22
  your head side to side, right to left pony very
• 6:48:32
  slowly and very gently. I'm not trying to force anything.
• 6:48:42
  It has to be very very gentle, just so you.
• 6:48:52
  Speaker 14: Can be more.
• 6:48:57
  Speaker 1: In touch with the feelings, with the sensations, physical sensations,
• 6:49:09
  and how the back of your neck fields right now,
• 6:49:25
  as we now focus on the tops of your arms,
• 6:49:35
  the parts where your biceps and your triceps are between
• 6:49:40
  your elbow and your shoulders. To focus on those parts
• 6:49:49
  the tops of your arms, you may like to just
• 6:49:55
  tense them, but very very gently and slowly, so you're
• 6:50:06
  not straining or putting any pressure whatsoever on your arms.
• 6:50:18
  Speaker 18: It's just so that you can.
• 6:50:23
  Speaker 1: Gain more the sense of how your upper arms are
• 6:50:33
  feeling in this moment, and just noticing as you gently,
• 6:50:46
  very gently and slowly tighten the muscles and then let go.
• 6:51:00
  Notice how the tops of your arms feel right now,
• 6:51:17
  as in now focus when your stomach, the area the
• 6:51:28
  lower aptomen area below your belly button, moving all the
• 6:51:34
  way down to your hips, just a part of your grind.
• 6:51:47
  Maybe you're able to tense these muscles in the area
• 6:51:55
  very very gently and slowly. If that's a difficult thing
• 6:52:11
  to do, maybe you can just move your body, pushing
• 6:52:20
  your stomach up, maybe moving a little bit to the
• 6:52:25
  side using your hips, just so you can get more
• 6:52:34
  in tune with how you're lower up to an area
• 6:52:45
  is he in this moment, just noticing the physical sensations
• 6:53:06
  or your lower abdomen as you move your attention to
• 6:53:25
  your mouth, not to see in your lips and inside
• 6:53:36
  your mouth, the teeth, your gums, your tongue. Just noticing
• 6:53:55
  how your tongue in your mouth feels. And it may
• 6:54:02
  help by moving your tongue around your mouth, moving it
• 6:54:11
  to your left, maybe pressing it gently against the side
• 6:54:19
  of your mouth, and then to the right, gently to
• 6:54:25
  the side of your mouth, perhaps pressing up against the
• 6:54:33
  top of your mouth, and then down gently against the
• 6:54:40
  bottom of your mouth. Aways very slowly, in a very
• 6:54:54
  very gentle so that you can be aware of how
• 6:55:11
  you feel in your mouth area. Now I'm going to
• 6:55:33
  focus on your wrists and I'll ask you to maybe
• 6:55:51
  just routine your wrists by moving your hands the circular
• 6:56:01
  motion very gently and slowly, just so you can feel
• 6:56:26
  the sensations that you are currently experiencing in your wrists.
• 6:56:42
  Perhaps moooth in your hands up and down again very
• 6:56:55
  very gently and slowly, very genzo and slow. As you
• 6:57:32
  now start to observe in lower back, the back parts
• 6:57:51
  just a bum of your hips where your coxis are
• 6:58:07
  a whole area which also really does include the side
• 6:58:14
  of your body, because those muscles are very much connected.
• 6:58:25
  As those muscles also move into your hip area, connecting
• 6:58:32
  to your buttics the sides of your hips, and if
• 6:58:47
  you're physically able to do so, maybe in very generally
• 6:58:59
  just newbody evers slightly, very slowly, some side to side,
• 6:59:17
  just enough, yeah, to gauge how you feel in your
• 6:59:33
  lower back, perhaps secretive, even move your hips gently up
• 6:59:51
  and down gently, slowly, in order to be in touch
• 7:00:11
  with the physical sensations of your law back.
• 7:00:34
  Speaker 18: As we know live.
• 7:00:40
  Speaker 1: To your attention to your jewel, an area for your
• 7:00:51
  chin all the way up to near where your ears are,
• 7:01:00
  all your jaw. You can just, yeah, it's okay to
• 7:01:15
  do so. Gently open your mouth, not wide, no stretch,
• 7:01:27
  just very gently and slowly opening your mouth, closing your
• 7:01:41
  mouth very gently and slowly, so you can be in
• 7:02:02
  touch with how your joy feels. Now they just sit
• 7:02:43
  down the chest there an you don't need to do
• 7:02:59
  anything to move your chest because it moves every time
• 7:03:07
  you preath. It moves very gently and slowly automatically with
• 7:03:26
  each bread you tape. As you focus on how your
• 7:03:41
  chest feels when you pray, move in your focus to
• 7:04:26
  your forearms, your elbows. Maybe you're able to very gently
• 7:04:45
  and slowly tense the muscles in your forearms, and when
• 7:04:57
  you do that, you can feel you elbows as well,
• 7:05:13
  very gently and slowly, gently andsoftely. I'm sad your forearms
• 7:05:49
  and dolopers. No focus the rest of your back, your
• 7:06:24
  upper back in the middle, the middle of your back again,
• 7:06:46
  this part of your body. News also every time you pray,
• 7:07:02
  you may not notice that usually makes you observe your
• 7:07:16
  upper back in the middle of your back. You can
• 7:07:23
  really feel that gino end moment. Moving your focus into
• 7:08:22
  your area of butters the gray. There's muscles and those
• 7:08:36
  bones in your midsection. Just noticing how your hips feel
• 7:09:19
  right now, you can very very gently move your hips
• 7:09:42
  maybe side to side, very gently.
• 7:09:47
  Speaker 22: And.
• 7:10:00
  Speaker 9: Yeah, so.
• 7:10:29
  Speaker 1: M everything starts to slow down, including the thoughts in
• 7:10:53
  your mind and your mind itself just starts to gradually.
• 7:11:05
  It doesn't have to be instant, but just gradually starting too.
• 7:11:12
  It's almost like time is storing chin It's a slower
• 7:11:21
  pace to maybe what you're used to in your day
• 7:11:29
  to day life. It's a slower movement of energy, very
• 7:11:56
  small movements which make up the larger movements, which is
• 7:12:04
  always the case. Now, when you move your hand, it
• 7:12:12
  might seem like it's one movement, but it's lots of
• 7:12:16
  minute different muscles moving in accordance with each other. And
• 7:12:28
  what happens in this space that we're sharing is we
• 7:12:41
  move from that big movement into those smaller movements. Starting
• 7:13:02
  to focus on how your body feels, not just as
• 7:13:13
  a whole, not just oh, i'm feel in this way.
• 7:13:17
  I'm feeling stressed or tense, or I'm feeling relaxed and calm.
• 7:13:24
  I'm feeling this way, I'm feeling that way. Starting to
• 7:13:31
  notice that your body begins to present to you small
• 7:13:44
  feelings around your body, small physical sensations in your ex
• 7:14:03
  whether pleasurable or not. Maybe resisting the temptation to label
• 7:14:16
  them or to judge them those feelings, just thinking them,
• 7:14:26
  thinking about them is just being neutral, just feelings, not
• 7:14:40
  being particularly concerned, but just noticing what your body is
• 7:14:51
  telling you. Feeling in your arms, instead of feeling the
• 7:15:05
  whole of the arm, maybe notice those individual dealings, all
• 7:15:15
  those different muscles and the skin, the hairs of your arms,
• 7:15:29
  all the internal parts of your arms, the veins, the bones,
• 7:15:46
  just being aware of maybe your elbow on your right
• 7:15:52
  arm has a certain feeling. Maybe you're left wrist also
• 7:16:03
  has its own individual physical sensation.
• 7:16:25
  Speaker 23: What about your forearm when your right arm, you're right forearm,
• 7:16:39
  there may not be any particular.
• 7:16:43
  Speaker 1: Feeling that you could even give a name to, may
• 7:16:52
  not feel like anything other than just a feeling. You know,
• 7:16:57
  it's there. The feelings in your shoulders, perhaps your shoulders
• 7:17:10
  when you think about them, kind of almost like they're
• 7:17:13
  the same, you know, the same feeling, almost like you
• 7:17:20
  both of your shoulders are just one thing. Of course
• 7:17:25
  they're not. And when you focus on your left shoulder
• 7:17:39
  and then on your right shoulder, maybe find that you
• 7:17:45
  move the muscles a little bit, maybe tense the muscles gently,
• 7:17:56
  noticing the difference in each shoulder and your lower back,
• 7:18:28
  the left side of your lower back and the right
• 7:18:32
  side of your lower back of course that connection to
• 7:18:43
  your buttocks and to your hips, and also moving up
• 7:18:57
  into the middle of your back, and sometimes like right now.
• 7:19:10
  Actually when I focus on their part. When I focused
• 7:19:15
  on my buttocks and then I focused on the middle
• 7:19:21
  of my back, it almost felt like the muscles in
• 7:19:24
  my lower back were being stretched very gently, just stretched
• 7:19:34
  a little bit. Even though I wasn't doing anything to
• 7:19:42
  try to stretch your lower back, it just seemed to happen.
• 7:19:49
  The feeling of very gently stretching your lower back m
• 7:20:06
  comes along. I have feeling in your chest, just noticing
• 7:20:31
  what sensations you are experiencing in your chest right now.
• 7:20:52
  And there's so much of the chest. Obviously, there's the
• 7:20:56
  collar bone leading to the chest. You've got the chest bone,
• 7:21:04
  You've got the muscles in your chest, and of course,
• 7:21:11
  if you're female, there's possibly the breasts. Your male you've
• 7:21:20
  got the different well why not that different these days,
• 7:21:26
  but there may be more muscles at the top of
• 7:21:33
  the chest, but at the side underneath it's pretty much
• 7:21:41
  the same. Whether you're a man or a woman. There's
• 7:21:44
  muscles there, muscles that stretch out to your back as
• 7:21:51
  well as breast tissue stretches and moves into your back.
• 7:22:00
  To just being aware of your chest, being with whatever
• 7:22:19
  feeling there is in your chest. When I noticed I
• 7:22:40
  focus on my chest, I feel it in my back
• 7:22:48
  and my up the back. I mean, I guess the
• 7:22:51
  obvious reason would be because you know, I grieve in
• 7:23:02
  and it stretches my chest and my back at the
• 7:23:05
  same time. It feels it feels okay, it doesn't feel
• 7:23:29
  a little bit of pain in my right chest A
• 7:23:35
  little bit not pain, but a little discomfort, maybe stiffness possibly,
• 7:23:42
  I don't know. I notice my shoulders also wanting to
• 7:23:54
  flex for some reason. I think that's probably part of
• 7:23:58
  my upper back, that connection between my shoulders marper back.
• 7:24:09
  Because I can move my shoulders and stretch the muscles
• 7:24:14
  in my back, moving the shoulders backwards or up, which
• 7:24:22
  then moves I think it's the scapulous in your back.
• 7:24:38
  It feels quite nice. Actually, a good thing about this
• 7:24:46
  is you can, if you want to, you can just
• 7:24:55
  flex or stimulate the various muscles in your body gently
• 7:25:08
  in order to get more of a sense of how
• 7:25:11
  they feel. And when you're relaxing, When you do tense
• 7:25:26
  and muscle and you let it go and you let
• 7:25:30
  it relax, it relaxes way more than it would normally.
• 7:25:44
  Then you have to feel that you're able to do
• 7:25:50
  that there's no point in doing it if there's an
• 7:25:55
  issue with the per part of your body. You need
• 7:26:02
  to be gentle with yourself at all times when relaxing deeply,
• 7:26:16
  It's important to be kind to yourself as you notice
• 7:26:31
  your mind. How much has your mind slowed down since
• 7:26:43
  we started this recording? How came and peaceful is your
• 7:27:09
  mind right now with nothing to think about and just
• 7:27:22
  my voice to listen to, Because you know, the intention
• 7:27:31
  behind this recording is relaxation. At the very least, for
• 7:27:42
  you to feel more relaxed at the end of the
• 7:27:46
  recording than you did at the beginning, at the very least,
• 7:28:00
  mind to slow down because your body continues to relax,
• 7:28:16
  because that's.
• 7:28:18
  Speaker 8: What you.
• 7:28:20
  Speaker 1: Want to happen. That's what you expect to happen, relaxation
• 7:28:44
  to fill your body, maybe calm in your mind to
• 7:29:00
  the point of boredom when you start maybe to drift away.
• 7:29:34
  Drifting it's almost as if you're moving further away from
• 7:29:57
  a body in your mind, just leaving that there, kind
• 7:30:11
  of liking it an escape pod and the spaceship a
• 7:30:16
  movie and a space movie. You know, when against that
• 7:30:19
  little pard in it, since the man far away from
• 7:30:26
  the spaceship, save to dream and continue to relax terrafting
• 7:31:34
  so slow and be so and peaceful and focusing on the.
• 7:32:45
  Speaker 17: Feeling.
• 7:32:51
  Speaker 1: Are those individual parts of your body that's relaxing One
• 7:33:04
  by one, You may find that every now and then
• 7:33:24
  you realize that you aren't listening to my voice because
• 7:33:35
  your mind started to imagine something different, maybe started to
• 7:33:49
  almost move into something kind of a dreamy state. And
• 7:34:00
  then you become aware of my voice again. And even
• 7:34:07
  though you may want to focus on my voice, you
• 7:34:14
  may also wish to allow your mind to just drift
• 7:34:25
  naturally into that space of comfort and safety. As you
• 7:34:42
  feel more comfort spreading through your body like a war
• 7:34:59
  blame get covering you gently, keeping your body at just
• 7:35:16
  the perfect temperature, and even if you can hear background sounds,
• 7:35:39
  they just don't seem to matter anymore. There's that sensor
• 7:35:54
  peace spreads through your mind like a gentle breeze, yet
• 7:36:11
  strong enough to blow away all negativity, strong.
• 7:36:23
  Speaker 22: Enough to.
• 7:36:27
  Speaker 1: Remove from your mind any anxiety or stress that was
• 7:36:37
  there before, and blow away any other thoughts or feelings
• 7:36:53
  that just don't fit with the sense relaxation that is
• 7:37:19
  feeling your body and your mind. Unless you focus on
• 7:37:44
  your mind and count down from ten down to one,
• 7:37:52
  and with each number you hear, your mind will become
• 7:38:08
  slightly more relaxed, just just slightly, from ten down to nine,
• 7:38:29
  just a slight movement. From nine down to eight, just
• 7:38:36
  another small change in how you feel. Eight down to seven.
• 7:38:56
  That feeling is a gap, almost like a gap that
• 7:39:02
  starts to get the wider, the gap between those feelings
• 7:39:12
  that you used to have in your mind compared to
• 7:39:19
  the feelings you have, the growing now feelings of comfort
• 7:39:27
  and security and confidence, and the gap becomes wider. Eight
• 7:39:38
  down to seven, seven down to six. When you get
• 7:39:45
  to five, the mind will start to have a certain
• 7:39:54
  physical sensation, most like there's a magnet outside of your
• 7:40:06
  head sucking the tension and the stress and any remaining
• 7:40:14
  feelings that you don't want, sucking them out through your skull.
• 7:40:26
  And in down to four you can start to really
• 7:40:31
  experience that sense of not just emptiness, but space, a
• 7:40:45
  place full of fresh air, place where you can stretch.
• 7:40:57
  It's almost as if as you go down to four
• 7:41:00
  and three, your mind is expanding with this sense of
• 7:41:10
  peace and tranquility growing it moves down to when you
• 7:41:22
  get to one, your mind just feels exactly how you
• 7:41:32
  want to feel, almost perfect feeling, maybe the sensation that.
• 7:41:54
  Speaker 18: You'd like to keep.
• 7:41:58
  Speaker 1: A place that's where nothing can affect you at all,
• 7:42:21
  and you can stay in that that space of comfort
• 7:42:25
  and confidence, confident in your own ability to create this
• 7:42:36
  space and this feeling of comfort within your own mind
• 7:42:44
  just by counting ten down to one. And this is
• 7:42:54
  something that you can do yourself when you're on your own,
• 7:43:03
  the time when you can maybe sit down, maybe just
• 7:43:07
  for a few minutes, close your eyes. It just counts
• 7:43:19
  slowly from ten down to one and re experience these
• 7:43:33
  feelings in your mind. And when you feel that way
• 7:43:43
  in your mind, your body copies your mind, and that
• 7:43:58
  feeling is read through your spine and your nervous system
• 7:44:06
  into every part of your body, travels through your bloodstream,
• 7:44:18
  heathing and relaxing every particle of your existence. And we
• 7:44:39
  can we can practice this a few times before the
• 7:44:48
  end of the recording, and then you can practice on
• 7:44:53
  your own and each time you count for ten out
• 7:45:00
  to one, the feelings of comfort, calmness, deep deep relaxation
• 7:45:16
  becomes stronger, deeper feeling your mind and your brain. With
• 7:45:32
  these positive chemicals, the spread throughout your body, relaxing you
• 7:45:44
  so quickly, relaxing your whole body and mind so very
• 7:45:55
  very easily, just by counting ten down to one.
• 7:46:11
  Speaker 18: So we're gonna do it now.
• 7:46:14
  Speaker 1: I'm gonna count from ten down to one. I'd like
• 7:46:18
  you to repeat the number after me. So when I
• 7:46:22
  say ten, you can just repeat to yourself ten. Just notice,
• 7:46:38
  be aware how you feel in your mind and your body.
• 7:46:52
  Then when I say nine, you can repeat to yourself
• 7:47:01
  nine a game, noticing the increase in comfort and calmness
• 7:47:16
  in your mind and in your body, the same. Want
• 7:47:26
  to say eight, when I say seven, six, when I
• 7:47:38
  say five, four, when I say three, two, and honestly,
• 7:47:57
  when I say one, beat that number.
• 7:48:10
  Speaker 7: Now.
• 7:48:10
  Speaker 1: Of course, when you do this on your own without
• 7:48:16
  listening to me, you can say the numbers or whatever
• 7:48:22
  speed that you feel is necessary for you, so you
• 7:48:31
  can adapt. So if you feel you want to say
• 7:48:37
  the numbers ten down to one faster than I do,
• 7:48:44
  then you go ahead and do that. Or if you
• 7:48:47
  feel when you do it yourself, you'd like to have
• 7:48:52
  more more space between the numbers, maybe take a lot
• 7:49:00
  longer to get from ten all the way down to one,
• 7:49:12
  that's your choice also to do. So I'm gonna count
• 7:49:25
  from ten down.
• 7:49:26
  Speaker 18: To one, and when I get to one.
• 7:49:35
  Speaker 1: That will be the end of this recording, unless, of course,
• 7:49:41
  you're listening with music, and the music will continue. Ten
• 7:50:05
  nine eight, yeah.
• 7:52:00
  Speaker 24: Yet us.
• 7:53:44
  Speaker 1: Us twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty twelve eleven,
• 7:55:15
  ten nine eight, seven, six, five, four, three two one.
• 7:56:11
  Now open your eyes, noticing how you physically feel having
• 7:56:21
  counted down from twenty to one, allowing stress and tension
• 7:56:29
  to leave through your fingertips and your toes. And as
• 7:56:34
  you focus on your fingertips, maybe they feel a little
• 7:56:39
  bit tingling, which is I suppose quite an understanding considering
• 7:56:46
  attention has been exiting your body through your fingertips. So
• 7:56:57
  now I'm going to count from twenty down to one again.
• 7:57:00
  This time you got to feel relief of tension and
• 7:57:08
  stress and the anxiety that.
• 7:57:11
  Speaker 22: You may have.
• 7:57:17
  Speaker 1: Leaving through your stomach. Just leaving through your stomach, almost
• 7:57:25
  as if it's just releasing the whole of your stomach
• 7:57:32
  enable to just above your chest or below your chest,
• 7:57:37
  rather so surrounding your beny button area, the whole area
• 7:57:43
  you can feel the tension of your body, whatever's left
• 7:57:48
  just releasing from the area, and you may notice that
• 7:57:54
  your stomach will become very relaxed as I countdown from
• 7:58:00
  twenty down to one now twenty nineteen eighteen mhm, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten,
• 7:59:02
  nine eight seven six lie oh three.
• 7:59:33
  Speaker 18: Two what And you can open your eyes again if
• 7:59:45
  you choose, but you can just keep them.
• 7:59:47
  Speaker 1: Closed because the girl's relaxing. Just notice saying your stomach. Girls,
• 7:59:56
  notice as your focus, just do a little scan body.
• 8:00:02
  Just notice how your body fels, focusing on the upper body,
• 8:00:10
  in your back, chest, stomach, legs, arms, hands, feet, just noticing,
• 8:00:24
  and you know, you may start to feel more of
• 8:00:28
  a sense of tiredness, which may be the reason listening
• 8:00:34
  to this recording, because you.
• 8:00:38
  Speaker 7: Like to.
• 8:00:40
  Speaker 1: Let go completely of everything and dread into a nice, natural, calm,
• 8:00:52
  relaxing sleep. So now we're going to focus on your forehead,
• 8:01:12
  and if you choose, you can incorporate your eyes in
• 8:01:14
  this focus as well. Your forehead and your eyes, it's
• 8:01:21
  that whole area basically almost as if you were wearing
• 8:01:26
  a mask, you know, like a I don't know, a
• 8:01:30
  batman mask or something or I'm trying to zorro or something.
• 8:01:37
  You know, the kind of mask that covers your eyes
• 8:01:39
  but also covers quite a lot of the forehead. We're
• 8:01:45
  focusing on that area because that's the area that we're
• 8:01:49
  now going to release tension and stress from your mind
• 8:01:55
  and your brain, from your mind, and any tension that
• 8:01:59
  you may have remaining your face, in your neck and
• 8:02:03
  your jawl, your eyes, your forehead, or your scalp. So basically,
• 8:02:11
  any tension within your head area, including your mind and
• 8:02:17
  your brain, that's going to be released through your forehead
• 8:02:26
  and your eyes. As I count down again from twenty
• 8:02:33
  down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,
• 8:03:57
  five or three.
• 8:04:13
  Speaker 18: Yeah, what.
• 8:04:25
  Speaker 1: Noticing as you scan your face mature your eyes, the
• 8:04:35
  cheap bones, your ears, your forehead, your scalp.
• 8:04:43
  Speaker 18: Your neck, the back of your neck, in the front
• 8:04:47
  of your neck, the side of your neck, and the throat.
• 8:04:52
  Speaker 22: H m hmmm.
• 8:04:57
  Speaker 1: Noticing being with the comfort increased, be in the rennaxation
• 8:05:10
  not just in your head and neck and mind, also
• 8:05:16
  the rest of your body. Just notice how loose and
• 8:05:26
  calm you feel, and how easily.
• 8:05:31
  Speaker 18: It is to just let go.
• 8:05:35
  Speaker 1: Completely, let go completely, how easily so to vows, I
• 8:06:02
  want to focus on the top of your head, and
• 8:06:09
  am I gonna allow every last piece of tension or
• 8:06:18
  stress of mind be lingering or hiding in your body
• 8:06:24
  or mind.
• 8:06:26
  Speaker 22: You head.
• 8:06:28
  Speaker 9: To just.
• 8:06:30
  Speaker 1: Be sucked out the top of your head.
• 8:06:36
  Speaker 18: At least, And yeah, I wants.
• 8:06:42
  Speaker 1: Sucked out into the clouds. Imagine to be cloud of
• 8:06:48
  God your head. It's like a whirlpool and this is
• 8:06:54
  gonna suck that at tension.
• 8:06:57
  Speaker 9: Out at the top of your head.
• 8:07:01
  Speaker 18: And just take it away.
• 8:07:04
  Speaker 1: Good to focus. Imagine an opening on top of your
• 8:07:12
  head with a tension and stress and any remaining issues
• 8:07:18
  maybe worries of concerns that have no use to you.
• 8:07:22
  Now you can all be sucked down at the top
• 8:07:26
  of your head taken away. As I count down again
• 8:07:34
  from twenty down to one now twenty nineteen, eighteen, seventeen, sixty, fifteen, fourteen, thirteen, two, twelve, eleven, ten, nine, eight, seven, six,
• 8:09:18
  four three one. Bree, I'm noticing how you feel, how
• 8:10:03
  relaxed and calm you physically and mentally feel.
• 8:10:10
  Speaker 18: Right now, how peace or.
• 8:10:21
  Speaker 1: Your mind feels it feels so nice to just let go,
• 8:10:30
  to give yourself some space to breathe easily, to think calmly,
• 8:10:44
  just to take a break from all that pointless worry
• 8:10:50
  and concerns about things.
• 8:10:53
  Speaker 18: That you don't need to think about.
• 8:10:58
  Speaker 1: Right now, because this is your time to let go.
• 8:11:07
  This is your space to enjoy feeling deeply relaxed, peaceful
• 8:11:17
  in your mind, relaxed in your body. I can feel
• 8:11:25
  so good, so nice.
• 8:11:30
  Speaker 7: To just.
• 8:11:32
  Speaker 1: Not have to do anything, to be able to really
• 8:11:41
  enjoy that serenity that comes with letting go completely, that
• 8:11:51
  peacefulness that comes with being in this peaceful space. And
• 8:12:10
  you can keep this sense of calmness for as long
• 8:12:15
  as you choose. You choose to drift off into a deep, healing,
• 8:12:30
  natural sleep.
• 8:12:33
  Speaker 18: Then you can do that.
• 8:12:37
  Speaker 1: It's completely up to you, and you can keep this
• 8:12:46
  feeling of calmness physically, mean in your mind, as long
• 8:12:52
  as you choose to feel completely relaxed, completely relax And
• 8:13:09
  I'd like you to make up your mind that you're
• 8:13:15
  going to relax, and I want to explore that with you.
• 8:13:27
  What it feels like when you actually decide that you're
• 8:13:34
  going to relax, not forcing yourself, but giving yourself that yes,
• 8:13:43
  it is a command, really, isn't it When you're telling
• 8:13:45
  yourself relax in a gentle but firm way, that only
• 8:13:55
  you can really tell yourself in that way. You can't
• 8:14:00
  really have someone else saying to you, now it relax, relax,
• 8:14:05
  you know, and it needs to be gentle, But you
• 8:14:09
  can't someone else can't really have the same the same
• 8:14:16
  kind of influence or power that you have over your
• 8:14:24
  own physicality, over how you feel, because when you say
• 8:14:35
  it to yourself, it means more. It's personal, and your
• 8:14:44
  brain and your unconscious mind and your body listens to
• 8:14:49
  what you say. So, for example, we'll test it out
• 8:14:55
  and do a little test, a few little tests along
• 8:14:58
  the way, and you can get more of an idea
• 8:15:02
  of the force, the positive force that you can have
• 8:15:09
  in creating a sense of comfort and relaxation in your
• 8:15:16
  body and your mind quite quickly just by you telling
• 8:15:23
  yourself to relax. So I'm going to start by it's
• 8:15:33
  focus on your hands. To focus on your hands, and
• 8:15:39
  just tell your hands to relax, and just say relax.
• 8:15:45
  As you focus on your hands, you could say my
• 8:15:51
  hands are relaxed, or I want my hands to relax.
• 8:15:57
  I think if you actually do it directly by focusing
• 8:16:03
  and imagining that your hands can hear what you're saying,
• 8:16:08
  you know, like.
• 8:16:08
  Speaker 18: They've got little ears, it's a little weird.
• 8:16:13
  Speaker 1: So talking to your hands and just say relax. Noticing
• 8:16:30
  now your hands start to relax. Now, focus on your
• 8:16:46
  eyes and tell your eyes to relax.
• 8:16:49
  Speaker 25: You're just saying the same word relax. And find the
• 8:16:54
  right tone for you know, I might say.
• 8:17:01
  Speaker 1: Relax, but you you might say relax or relax. You know,
• 8:17:11
  you might say it differently to yourself, and that's important
• 8:17:17
  for you to gauge what feels right for you. Just
• 8:17:24
  tell your eyes to relax, whilst focusing on your eyes,
• 8:17:29
  your eyelids, the muscles around your eyes, your eyebrows, and
• 8:17:34
  just tell your eyes directly relax now. Now, I just
• 8:18:10
  did that myself, And sometimes you may feel that you
• 8:18:20
  need a bit more time or the different parts to relax,
• 8:18:26
  you know, because I start talking again and maybe that
• 8:18:31
  part hasn't relaxed fully. But what will happen is that
• 8:18:34
  it will just continue to relax even though I'm talking,
• 8:18:38
  and that's happening with my eyes. Something else I noticed
• 8:18:44
  is when I started focusing on my eyes. That actually
• 8:18:50
  almost became they got worse before they got better in
• 8:18:53
  a way. So I felt a degree of tension growing
• 8:18:57
  in my eyes and then just pearing. So I think
• 8:19:02
  what that was really was just me becoming more aware
• 8:19:07
  of the tension that was already there that I wasn't.
• 8:19:13
  I wasn't focused on it before, so I wasn't really
• 8:19:17
  acknowledging it or really conscious to those feelings. Yeah, my
• 8:19:35
  eyes is still continuing to relax as well as my hands. Actually,
• 8:19:42
  my hands have got a certain kind of energy, like
• 8:19:48
  not buzzing that I can kind of feel a degree
• 8:19:53
  of energy in my hands. Maybe that's where the tensions
• 8:19:59
  been released. Yeah, that's supports and that the next part
• 8:20:11
  I think you should focus.
• 8:20:13
  Speaker 22: On the back of the neck.
• 8:20:14
  Speaker 1: That's a part of which is quite often well for me,
• 8:20:19
  holds tension. I don't know about it for yourself. I
• 8:20:22
  think it's quite a standard place where tension is sometimes held. So,
• 8:20:31
  and I'm doing it exactly what you're doing as you
• 8:20:34
  do it as well, so I'm telling my body parts
• 8:20:38
  to relax as well.
• 8:20:39
  Speaker 18: So if you tell your neck at the back of your.
• 8:20:41
  Speaker 1: Neck, focus on the back of your neck and just
• 8:20:44
  say relax in your own words, in your own tone,
• 8:20:52
  in your own voice. You can say out loud, or
• 8:20:55
  you can just say it to yourself internally, but you're
• 8:20:59
  focus saying it, and you're saying it literally to the
• 8:21:03
  back of your nick.
• 8:21:05
  Speaker 18: Is if the vac and your neck an HD, yar
• 8:21:08
  what you're saying. So to do that now, just say
• 8:21:15
  lags the back of your nick and I'll do the same.
• 8:21:57
  Speaker 1: Now, what I noticed in you I had similar thing
• 8:22:02
  is even though I was focusing on the back of
• 8:22:05
  my neck, other parts started to I don't know, showed
• 8:22:17
  themselves to me, or maybe because they want to be
• 8:22:20
  relaxed as well. But I started noticing the feelings in
• 8:22:24
  my shoulders, attension in my shoulders and in my upper back.
• 8:22:31
  Whether that was because my back of my neck was saying, well,
• 8:22:37
  I'm pretty much okay.
• 8:22:40
  Speaker 18: It's the other.
• 8:22:41
  Speaker 1: Parts that need attention, but my low back of my
• 8:22:50
  neck is still relaxing. But I just became more aware
• 8:22:54
  of other parts that needed attention. That this might happen,
• 8:23:01
  and it's not. It doesn't mean that it's going wrong.
• 8:23:06
  It just means you're being notified of more places that also.
• 8:23:13
  Speaker 18: Want to feel relaxed.
• 8:23:18
  Speaker 1: So I'm going to focus on my upper back, so
• 8:23:22
  you can do the same, even if you don't have
• 8:23:26
  any feelings of tension that obvious in your upper back.
• 8:23:34
  You just focus on your back and the whole area
• 8:23:39
  from the shoulder blades down to the middle of your
• 8:23:43
  back and your spine. And with me, it's more the
• 8:23:47
  shoulder blades than yeah, that's the parts that we sort
• 8:23:58
  of giving me.
• 8:24:01
  Speaker 7: That not.
• 8:24:03
  Speaker 18: That it needs relaxing. The sounds to ask that part
• 8:24:06
  to relax, and you can do the same.
• 8:24:09
  Speaker 1: Now relapsed up the back, something strange happened there, And
• 8:24:36
  this often happens.
• 8:24:39
  Speaker 9: I've been doing this.
• 8:24:40
  Speaker 1: For sixteen years or something, and often one surprised that
• 8:24:50
  amazed really that there can be a feeling. So when
• 8:24:57
  I was focusing on the back of my neck, my
• 8:25:00
  other back was starting to feel quite stressed and in
• 8:25:05
  need of attention. As soon as I started talking to
• 8:25:11
  you about my upper back and talking about, you know,
• 8:25:16
  getting ready to ask the other back to relax, why
• 8:25:21
  the back already started to relax. It's almost as if
• 8:25:27
  it doesn't need to hear the words, just needs attention,
• 8:25:37
  just needs to be noticed. That is something that often
• 8:25:49
  happens in this type of situation is when you start
• 8:25:57
  to relax a couple of parts of your body, as
• 8:26:02
  we've done with our hands, the eyes and the eyelids.
• 8:26:09
  Speaker 18: And now back of the neck, top of the bank,
• 8:26:18
  up the bank.
• 8:26:20
  Speaker 1: The rest of the body seems to just take notice
• 8:26:26
  and decide in its own way to start relaxing. Other
• 8:26:35
  parts of your body start to just become looser. I
• 8:26:45
  suppose it's kind of like a bit of an avalanche,
• 8:26:48
  you know, the little ball starts rolling, and before you
• 8:26:52
  know it, the whole of your body is completely relaxed
• 8:26:55
  and go. And if you focus on your face, you
• 8:27:12
  focus on your eyes, the eyelids, your eyebrows, and the
• 8:27:20
  muscles around your eyes, and then you start to notice
• 8:27:28
  that your forehead is more relaxed than it was. Maybe
• 8:27:35
  your face is more relaxed. I would say, my entire
• 8:27:41
  face is a lot more relaxed than it was. So
• 8:27:56
  you're going to focus now on your shoulders again, just
• 8:28:02
  like before. Just tell your shoulders, and you can't do
• 8:28:07
  them individually. You can do the right shoulder and your shoulder.
• 8:28:12
  Speaker 18: I just didn't do both at the same time.
• 8:28:16
  Speaker 1: Just tell your shoulders as you focus on them in
• 8:28:19
  your mind. Focus on how you feel. Maybe you can
• 8:28:26
  see them in your mind's eye. Just tell your shoulders
• 8:28:36
  to relax as nice as they relax. But I didn't notice,
• 8:29:30
  especially with my back, is the connection between the different
• 8:29:37
  parts the back, the shoulders, the neck.
• 8:29:47
  Speaker 18: Being all connected and being.
• 8:29:49
  Speaker 1: Such a large part of your body, it's almost hard
• 8:29:56
  to separate.
• 8:29:56
  Speaker 7: Them from each other.
• 8:30:03
  Speaker 1: And my lull back has starting to relax on the same.
• 8:30:12
  Speaker 18: Maybe I'm going.
• 8:30:13
  Speaker 1: Too slow, and that could be an issue because we
• 8:30:19
  all go at different speeds. And the idea of the
• 8:30:25
  beginning of this recording was for you to be able
• 8:30:28
  to just say to yourself, relax without focusing on any
• 8:30:44
  particular part of your body. Because when you know that
• 8:30:50
  tenning your hands to relax, in your hands relax, I
• 8:31:03
  tell your eyelids and your eyes and muscles around your
• 8:31:10
  eyes and your eyebrows to relax, and they relax. Men
• 8:31:25
  tell the back of your neck to relax, and it relaxes.
• 8:31:45
  You tell your alphabat to relax, and did relaxes. The
• 8:32:13
  TIA's shoulders to relax, and they relaxed. And you tell
• 8:32:52
  your hands to relax, they relaxed.
• 8:32:55
  Speaker 18: And they continued.
• 8:32:58
  Speaker 1: To relax. When you told your eyelids, the muscles around
• 8:33:10
  your eyes, your eyebrows to relax. They relaxed, they continue
• 8:33:23
  to relax.
• 8:33:30
  Speaker 18: When you told at the back of your neck, on
• 8:33:33
  the back.
• 8:33:34
  Speaker 9: Of your neck.
• 8:33:38
  Speaker 1: And told it to relax, they relaxed and continued to relax.
• 8:33:58
  When you told your up the back to relax, it
• 8:34:07
  relaxed and continued to relax. That's with your shoulders. You
• 8:34:24
  told your shoulders to relax, in your shoulders relaxed and
• 8:34:31
  continued to relax.
• 8:34:44
  Speaker 22: And it's not just that, It's.
• 8:34:52
  Speaker 1: That the rest of your body has also been listening.
• 8:34:58
  The relaxation been spreading. So from your eyes, the relaxation
• 8:35:05
  spread to your forehead, around your face.
• 8:35:11
  Speaker 18: Into your skin, into your jaw, into.
• 8:35:24
  Speaker 1: The front and side of your neck. I will way
• 8:35:28
  down your chest and stomach relaxed hands and shoulders meets
• 8:35:42
  up through your arms, relaxing the forearms, your upper arms, elbows,
• 8:35:52
  your wrists, letting go.
• 8:36:05
  Speaker 22: In low bay.
• 8:36:09
  Speaker 18: The hits.
• 8:36:10
  Speaker 1: But explain.
• 8:36:13
  Speaker 18: And just start to relax with the tiny comfort spreading
• 8:36:22
  through your legs all the way down to your ankles,
• 8:36:37
  the tops of your feet, the side of your feet,
• 8:36:42
  and the bottoms.
• 8:36:43
  Speaker 22: Of your feet.
• 8:36:48
  Speaker 1: Relaxing into your toes.
• 8:36:57
  Speaker 18: Each tone, relaxing became please, and if your.
• 8:37:20
  Speaker 1: Body relaxes warm, your mind becomes slow more peaceful, to
• 8:37:45
  the point where.
• 8:37:48
  Speaker 18: If he choose to fall the same, he can easy
• 8:38:01
  do that easy drive doing because there's nothing going on
• 8:38:17
  in your mind.
• 8:38:21
  Speaker 1: Pray speaceful.
• 8:38:31
  Speaker 18: You what a tease.
• 8:38:37
  Speaker 1: Just writes.
• 8:39:02
  Speaker 18: With that connection between your.
• 8:39:05
  Speaker 1: Body relaxing, the word you say to yourself relates means
• 8:39:21
  that you don't need to focus on just one part.
• 8:39:28
  You can just focus on your entire body. Saying the
• 8:39:40
  powerful word lights and there's a goose.
• 8:40:00
  Speaker 18: The media.
• 8:40:03
  Speaker 1: Sensations of comfort spreading throughout your body, loosening your calming.
• 8:40:21
  Speaker 18: And heaving.
• 8:40:26
  Speaker 1: Every palmer to your body, eating more relaxed, And all
• 8:40:53
  you need to do from now on is just telling
• 8:40:58
  yourself eighty eight starting now the number twenty nineteen eighteen.
• 8:42:00
  Speaker 18: S six.
• 8:42:38
  Speaker 26: Four, you will.
• 8:45:00
  Speaker 27: Attatatatatatatatatatatatatatatatatatatatatatatatattoo u.
• 8:51:00
  Speaker 28: Attatatatatatatatatatas wo.
• 8:55:26
  Speaker 1: One son captain down from ten to one, ten nine eight, seven, six, five.
• 8:56:00
  Speaker 7: Four three.
• 8:56:06
  Speaker 1: Two h And maybe that was a bit too quick
• 8:56:19
  in order to relax. Maybe it's a too fast for
• 8:56:23
  you to notice the calming of your body, maybe even
• 8:56:33
  a little bit of pressure there. Like you'll count it
• 8:56:37
  down from ten to one. What do you expect me
• 8:56:39
  to do? Man, expect me to stick and flop just
• 8:56:44
  because you're counting down. If you try it again, but
• 8:56:54
  this time, I'll go this slower. This time, you focus
• 8:57:01
  on thehold of your body before we focus on your legs.
• 8:57:08
  Just notice how your body does start to feel more relaxed.
• 8:57:25
  Every number that I count down ten, nine, eight, seven, six, five, four, three, one,
• 8:59:12
  You just notice how how you feel generally, how your
• 8:59:17
  body feels. It's not necessarily even about yeah, counting down
• 8:59:32
  from ten to one. It's that space that you have,
• 8:59:40
  that space between being active physically or mentally.
• 8:59:58
  Speaker 7: It's just.
• 9:00:02
  Speaker 1: You know, sitting or lying down, just being there, not
• 9:00:07
  doing anything, not saying anything, not in deeding to think
• 9:00:12
  about anything. So it opens up a space, you know,
• 9:00:18
  a bit of a space, the gap. And the more
• 9:00:29
  I came down for the tent to monk, the bigger
• 9:00:32
  that gap becomes. So there's that gap of calmness, of
• 9:00:42
  comfort and relaxation. It's a nice feeling and it moves
• 9:00:59
  those stresses or discomforts physically or emotionally, moves them away.
• 9:01:15
  Allows you.
• 9:01:19
  Speaker 7: To just.
• 9:01:22
  Speaker 1: Slow down. Someone to count again from ten down to one,
• 9:01:30
  and notice that gap widening, the gap. And as it widens,
• 9:01:40
  it's almost like the stress and attention falls.
• 9:01:45
  Speaker 18: Into the gap.
• 9:02:00
  Speaker 1: It gives you that distance, that space.
• 9:02:06
  Speaker 18: Now ten.
• 9:02:16
  Speaker 1: Nine, eight, seven, six, five, four three one. And how
• 9:04:13
  did you How do you feel.
• 9:04:19
  Speaker 7: Now?
• 9:04:32
  Speaker 1: Can you notice do you feel in calmer? Do you
• 9:04:44
  feeling more relaxed? As we now focus on your legs,
• 9:05:14
  just your legs. You're just gonna start with focusing on
• 9:05:35
  your thighs. Of course, it's not the most exciting.
• 9:05:54
  Speaker 26: Thing to be done, because.
• 9:05:59
  Speaker 1: I'm sure like most of your body is not not
• 9:06:03
  going on right now. Just focusing on the whole of
• 9:06:15
  your thighs, the tops of your thighs, the sides of
• 9:06:21
  a fighs, the bottoms of your thighs, the outer thighs
• 9:06:28
  and inner thighs. Basically the hole of your thigh.
• 9:06:33
  Speaker 18: That leads into your hip and then goes down to
• 9:06:42
  your knee joints.
• 9:06:51
  Speaker 1: Now, this is a big area. It's a very heavy
• 9:06:57
  area based probably the strongest muscles in your body or
• 9:07:05
  in your thighs.
• 9:07:16
  Speaker 18: I don't think we.
• 9:07:19
  Speaker 1: Perhaps will give enough attention to advice. Perhaps we don't
• 9:07:33
  they acknowledge how important our thighs are to our lives,
• 9:07:54
  how much they actually do for us all through our lives.
• 9:08:11
  It may seem to sound really weird, but I think
• 9:08:16
  that all of our body parts, especially advice, needs some TLC.
• 9:08:28
  I love, shame, acknowledgement, thank you, gratitude for what advice
• 9:08:49
  do for us. And I know this may sound a strange,
• 9:09:01
  and maybe you think, why am I surely how I.
• 9:09:04
  Speaker 18: Should be able in the garden hugging a tree or something. Oh,
• 9:09:13
  it's hard to set a microphone up on a tree.
• 9:09:17
  That's why I'm doing this indoors.
• 9:09:18
  Speaker 1: Otherwise I would be outside hugging a tree and I
• 9:09:22
  can't see the television.
• 9:09:23
  Speaker 13: From the tree.
• 9:09:30
  Speaker 18: You move down to your knees.
• 9:09:33
  Speaker 1: Gain such an important part, and I think we don't
• 9:09:41
  necessarily I'll speak for myself here, I don't necessarily appreciate
• 9:09:51
  all that my needs do for me until I have
• 9:09:56
  a problem with my knee. Occasionally I they canna bash
• 9:10:02
  it or it's aching for some reason. It's then that
• 9:10:08
  I realize how much it does. You know the benefit
• 9:10:14
  of being able to use my legs without a kind
• 9:10:21
  of physical discomfort.
• 9:10:25
  Speaker 18: Is a beautiful thing.
• 9:10:28
  Speaker 1: That's possibly not appreciated until it's temporarily removed. You know
• 9:10:36
  that's comfort. But as you focus on your these regardless
• 9:10:45
  of how your needs feel, you can have that sense
• 9:10:51
  of gratitude and love to your needs for all that
• 9:10:57
  they do here. And you can still have that attention
• 9:11:10
  when your thighs. They can notice how your thighs feel.
• 9:11:16
  Speaker 18: Maybe you've notice that they.
• 9:11:20
  Speaker 1: Are relaxing more deeply as you focus now on the
• 9:11:37
  bottoms of your legs machines, and your card bottles, and
• 9:11:42
  the bones between your knees and your feet incorporate and
• 9:11:50
  course your ankles so important can anyone's had even like
• 9:12:03
  the slightest sprain of an ankle? Who knows how how
• 9:12:10
  much we take our ankles are granted, And it's kind
• 9:12:20
  of strange in a way when you think that. You know, logically,
• 9:12:26
  our wrists.
• 9:12:27
  Speaker 18: Are a lot finner than the rest of their arms,
• 9:12:31
  which is okay, it doesn't I can't see any problem
• 9:12:34
  with that, you know, just.
• 9:12:36
  Speaker 1: Picking stuff up by ankles so much thinner than the
• 9:12:44
  rest of our legs, and from a physits perspective, logical,
• 9:12:55
  even it doesn't really make sense that all this weight
• 9:13:01
  will ultimately be resting on your ankles then leading to
• 9:13:08
  your feet in area in bone.
• 9:13:20
  Speaker 18: Yeah, it does so much great work.
• 9:13:25
  Speaker 1: Supports us, supports our body.
• 9:13:28
  Speaker 18: For a lifetime, helps us to balance, helps you to
• 9:13:42
  get around and be mobiles.
• 9:13:51
  Speaker 1: It can musters. Of course, when I was younger, I
• 9:13:59
  couldn't see the point in calf muscles didn't seem to
• 9:14:02
  do anything. Okay, if I walked around my tiptoes, then my.
• 9:14:08
  Speaker 18: Calf muscles get some work. But of course that's not true.
• 9:14:13
  The calf muscles are being used whenever we use our.
• 9:14:17
  Speaker 1: Legs and your shins there to protect your lower legs,
• 9:14:35
  shaped in a way almost as a protector, with the
• 9:14:40
  bone leading of course to your ankles.
• 9:14:54
  Speaker 18: In your feet.
• 9:15:00
  Speaker 1: But I'm not going to focus on your feet.
• 9:15:01
  Speaker 18: I'm just going to focus on the legs.
• 9:15:05
  Speaker 1: I realize.
• 9:15:08
  Speaker 18: Now that I've mentioned your feet, it could.
• 9:15:10
  Speaker 1: Be focus numb them anyway, So maybe I should focus
• 9:15:15
  on your feet a little bit. You can have them
• 9:15:21
  in your awareness the same as you have your thighs.
• 9:15:27
  Speaker 18: In your awareness, even though we haven't.
• 9:15:29
  Speaker 1: Been focusing on your thighs for a few minutes and
• 9:15:35
  you're focusing on your angles. Still that sensation of comfort
• 9:15:52
  in your thighs.
• 9:15:58
  Speaker 18: And its that movement of energy.
• 9:16:04
  Speaker 1: Because the dies hold.
• 9:16:07
  Speaker 18: Lots of different sensations.
• 9:16:11
  Speaker 1: Of course, there's the muscles, the big straw muscles that
• 9:16:16
  we have in our eyes. But the skin on the
• 9:16:29
  outside of the thighs, as in the outside of all
• 9:16:34
  of our body, can be very sensitive, sensitive to the touch,
• 9:16:46
  sensitive to temperature, and inside your eyes the bones, there's
• 9:17:00
  the muscle.
• 9:17:01
  Speaker 18: There's the blood, vessels, the arch trees, all.
• 9:17:05
  Speaker 1: This stuff inside your thighs, and I guess sometimes it'd
• 9:17:15
  be nice if you could actually put your fingers inside
• 9:17:19
  your thighs and message.
• 9:17:23
  Speaker 9: So if you can.
• 9:17:24
  Speaker 1: Message on the outside, because.
• 9:17:27
  Speaker 18: To be able to get deep into the muscles, to
• 9:17:30
  be able to.
• 9:17:31
  Speaker 1: Just message inside your thies, message in the bones of
• 9:17:37
  your leg, massage.
• 9:17:43
  Speaker 18: All the veins and just gently.
• 9:17:48
  Speaker 1: Human of thighs.
• 9:17:54
  Speaker 18: And you can move it down.
• 9:17:57
  Speaker 1: Message and inside your knees. It's a message in those
• 9:18:02
  bones with healing thingertips spreading their healing unity deep.
• 9:18:10
  Speaker 18: Into the choice the means.
• 9:18:19
  Speaker 1: Of course, there's the back of your you need and
• 9:18:22
  the inside crease where you need is it's a really
• 9:18:29
  sensitive area.
• 9:18:31
  Speaker 18: Really that's very nice and stroking. That might be because
• 9:18:38
  it's an area that's not really touched very often. It's
• 9:18:43
  almost like a hidden plant, a crease in your lakes.
• 9:18:49
  Speaker 1: It's almost.
• 9:18:52
  Speaker 22: Like a part that.
• 9:18:55
  Speaker 1: Has a sensitivity.
• 9:18:57
  Speaker 18: It's a little bit different.
• 9:19:06
  Speaker 1: Of course, it's protected by your legs. Imagine putting your
• 9:19:18
  fingers into that crease on your legs, folding between your legs,
• 9:19:29
  you can just message.
• 9:19:30
  Speaker 18: With your fingertips. Imagine your fingertips.
• 9:19:34
  Speaker 1: Going inside, message in the muscle or tissue. You can
• 9:19:44
  of course the other the bones.
• 9:19:48
  Speaker 18: Of your knees, eating more with your fingertips, and then
• 9:20:00
  go down to your car muscles. And that's the part
• 9:20:06
  I'd like to be able to really put my finger
• 9:20:09
  tips deep inside.
• 9:20:11
  Speaker 1: My car muscles, massage in every single tissue of that muscle,
• 9:20:22
  healing every part, and then doing the same.
• 9:20:31
  Speaker 18: For machines, massage and gently stroking with bones, gently stroking them,
• 9:20:43
  healing their loving way because.
• 9:20:46
  Speaker 1: It deserves to be treated. There's the precious bones.
• 9:20:52
  Speaker 9: That they are.
• 9:20:54
  Speaker 18: The letter is so precious as in all the other
• 9:20:58
  parts of our body, and.
• 9:21:02
  Speaker 1: More precious of atual.
• 9:21:06
  Speaker 18: On the planet.
• 9:21:15
  Speaker 1: When you start to.
• 9:21:18
  Speaker 18: Think about the relax in this way, Can you change
• 9:21:29
  your perspective?
• 9:21:33
  Speaker 9: It might sound.
• 9:21:37
  Speaker 18: It's silly to start with the idea of having love
• 9:21:43
  you res shure, an appreciation.
• 9:21:49
  Speaker 1: Your eyes, wanting to be.
• 9:21:53
  Speaker 18: Able to your hands in your eyes a mess? Are
• 9:22:00
  the muscles in the clos did you get your fingers
• 9:22:06
  deep in their releasing all attention.
• 9:22:13
  Speaker 1: Just to show.
• 9:22:16
  Speaker 18: How much you care.
• 9:22:20
  Speaker 1: About your legs like you care for what your legs
• 9:22:26
  do for you.
• 9:22:28
  Speaker 18: Regular your needs, your.
• 9:22:32
  Speaker 1: Cars, your ankles. The strength of your ankles.
• 9:22:44
  Speaker 18: Consideringly, how in they are compared to the rest of
• 9:22:49
  your legs, especially your eyes.
• 9:22:55
  Speaker 9: Yeah, it's so.
• 9:22:56
  Speaker 18: Strong, so alexible, absolutely amazing things. The ankles are truly again.
• 9:23:15
  Speaker 1: Because of what they do for you, supporting all that weight.
• 9:23:26
  Speaker 18: You don't as sid now what weight you are, even
• 9:23:30
  if you're only hate stones a lot of weight. These
• 9:23:36
  little ankles. Now, I'm a lot heavy of the eight
• 9:23:43
  stand double, yet my ankles support my body all the time.
• 9:23:57
  What do they do give what I really do?
• 9:24:00
  Speaker 29: Want to sit down?
• 9:24:03
  Speaker 7: Listen?
• 9:24:05
  Speaker 18: Well, next thing, my deep people say the toast.
• 9:24:16
  Speaker 9: I'm so happy.
• 9:24:36
  Speaker 1: The legs.
• 9:24:39
  Speaker 18: Really are a reason and talk about your legs is
• 9:24:48
  probably possibly it's one of the most teams, the most
• 9:24:54
  boring things you've ever heard anyone say, possibly.
• 9:25:01
  Speaker 1: Concul or not.
• 9:25:03
  Speaker 18: Everything city is true.
• 9:25:07
  Speaker 1: Relas are amazing. Relis deserve not just respect, but they
• 9:25:28
  deserve to relax deeply. They deserve to.
• 9:25:40
  Speaker 22: Take some time out of the day.
• 9:25:44
  Speaker 18: They just let go completely. Remakes really can relax because
• 9:26:21
  the legs are s such a most.
• 9:26:25
  Speaker 1: Very important part your body, and.
• 9:26:30
  Speaker 18: Relaxtion makes the rest of your body awesome.
• 9:26:34
  Speaker 1: Naturally follows in that journey of comfort.
• 9:26:51
  Speaker 18: I can feel it in my hips, my hips filled
• 9:26:56
  really loose, and also.
• 9:27:01
  Speaker 30: My lwer back as well, my lower back and.
• 9:27:05
  Speaker 18: Really feels it's been stretched, even though I'm just sitting
• 9:27:10
  in a chair and there's a stretching as far as
• 9:27:16
  I'm aware that I'm doing. It's almost as if the
• 9:27:20
  muscles are just relaxed so much that there is a
• 9:27:24
  natural stretch. This attention has been duced a lot.
• 9:27:48
  Speaker 30: And am now going to count down and ten out
• 9:27:52
  of one, and.
• 9:27:56
  Speaker 18: You can continue to yah, wonder.
• 9:28:07
  Speaker 9: Damn night.
• 9:28:18
  Speaker 18: Ye six, five.
• 9:28:30
  Speaker 1: Four three.
• 9:28:43
  Speaker 18: One rights the countdown.
• 9:29:00
  Speaker 1: Five down to one, and there's a countdown. You just
• 9:29:06
  focus on the numbers, just the numbers.
• 9:29:11
  Speaker 18: Counting down.
• 9:29:13
  Speaker 1: And notice how you feel.
• 9:29:20
  Speaker 18: In this fund as you hear the numbers counting.
• 9:29:24
  Speaker 1: Down, knowing that those numbers counting down represents h feeling
• 9:29:37
  harma not just in the body bubbles.
• 9:29:43
  Speaker 13: In that sing mind.
• 9:29:47
  Speaker 1: I just notice how you feel. There's nothing to do,
• 9:29:53
  it's nothing to say, there's nothing to think about. Starting
• 9:30:01
  ye number five.
• 9:30:12
  Speaker 22: Four three.
• 9:30:32
  Speaker 18: Two one.
• 9:30:48
  Speaker 1: Did you notice? Correct?
• 9:30:54
  Speaker 18: You letting go.
• 9:31:00
  Speaker 1: With the tension and your body. It may also begin
• 9:31:07
  to notice and be aware how your mind is starting
• 9:31:15
  to slow down. This is just a natural thing that happens.
• 9:31:26
  It's not really a special procedure. It's just natural.
• 9:31:31
  Speaker 18: Because it is your body relaxes, your mind also starts
• 9:31:36
  to relax.
• 9:31:39
  Speaker 7: And the more the.
• 9:31:40
  Speaker 18: Mind relaxes, the more the body relaxes. It is just
• 9:31:43
  a continuous.
• 9:31:45
  Speaker 1: Circle of relaxation. And is that harmless that comes from
• 9:31:58
  relative quietness. Even even if this background sounds, even your
• 9:32:06
  side on my it's still going to be quite gone.
• 9:32:14
  You know, you haven't got the television on, there's no
• 9:32:17
  music in the background of initial listening to.
• 9:32:21
  Speaker 22: Record them with music use.
• 9:32:27
  Speaker 30: You're very likely not going to be sitting in a
• 9:32:29
  room with other people.
• 9:32:31
  Speaker 1: Of course, you might keep it generally its more idea.
• 9:32:36
  If you can do this on your own, so no distractions,
• 9:32:47
  and when you stop thinking about stuff, relaxation automatic rises.
• 9:33:03
  The sense of confforts.
• 9:33:05
  Speaker 18: Starts to grow.
• 9:33:11
  Speaker 1: And without trying to build it up into something fantastical,
• 9:33:21
  something magical, this is just a natural process, something that's
• 9:33:31
  easy to accomplish. In fact, it's almost a sense of
• 9:33:41
  relaxing compeletely happens really when you put no effort into it.
• 9:33:49
  It's not something that you can really force. It's something
• 9:33:55
  that happens naturally. And part of the process of this
• 9:34:06
  recording and others is simply.
• 9:34:13
  Speaker 18: Two allow you to take advantage for this space, this to.
• 9:34:29
  Speaker 22: Just let go, to just be here, to be in
• 9:34:40
  June with how you feel, yet.
• 9:34:52
  Speaker 1: With intention of wanting to relax people.
• 9:35:03
  Speaker 18: And maybe to fall asleep, depending on what it is
• 9:35:10
  that you wish yourself.
• 9:35:15
  Speaker 13: In this moment.
• 9:35:23
  Speaker 18: As we know, relaxing is the majority of the process
• 9:35:32
  of fallen sleep. The actually fallen sleep part is the
• 9:35:38
  tiny bit of the deeper the lapse to be cold,
• 9:35:49
  it easier.
• 9:35:53
  Speaker 9: You find.
• 9:35:55
  Speaker 18: Yourself drifting. Also, if you choose stay focused on my
• 9:36:13
  voice and me enjoy the process correctually, lack sim.
• 9:36:41
  Speaker 7: It's also.
• 9:36:47
  Speaker 9: In your body.
• 9:36:52
  Speaker 18: Effortlessly and just absurd sensation.
• 9:37:13
  Speaker 9: What a lie that.
• 9:37:21
  Speaker 18: Completely this time, Don was six down to one elite mind.
• 9:37:43
  Speaker 13: Down each snow.
• 9:37:50
  Speaker 18: Insane naturally in the.
• 9:38:01
  Speaker 29: Story six assassa, I don't know why it stood.
• 9:41:08
  Speaker 7: Why is it that stupid boy did.
• 9:41:40
  Speaker 9: This stuff?
• 9:41:43
  Speaker 13: That's so do I need so stupid, that's so book.
• 9:43:00
  Speaker 27: Ye h
• 9:43:32
  Speaker 13: M m