Latest / Deep Sleep Whisper Hypnosis (Jason Newland) / (no music) (10 hours) Whisper Friday | LMBYTS #1401 | Jason Newland | 1st August 2025

Transcript

(no music) (10 hours) Whisper Friday | LMBYTS #1401 | Jason Newland | 1st August 2025 · Deep Sleep Whisper Hypnosis (Jason Newland)

• 0:01
  Speaker 1: Hello, and welcome to Vinnie and Me. My website's Jasonnewland
• 0:18
  Speaker 1: dot com. Please only listen when you can safely go
• 0:23
  Speaker 1: your eyes. This is Friday whispers Whisper Friday, Whisper Wednesday,
• 0:40
  Speaker 1: Whisper Friday. Yeah, I think he's making these little squeaky sounds. Hallo, Daddy,
• 0:47
  Speaker 1: Hey day. I woke up just now and Vinnie wasn't
• 0:53
  Speaker 1: in the bed. He was in the living room, sitting
• 0:57
  Speaker 1: on well my fastest sleep on this sea. I don't
• 1:03
  Speaker 1: know if I'm maybe I woke him up as I
• 1:07
  Speaker 1: was speaking too much noise, snoring. I don't know. It's
• 1:16
  Speaker 1: just about half five in the border. I went to
• 1:23
  Speaker 1: bed about nine, and yeah, I'm okay. I had a
• 1:44
  Speaker 1: few very strange dreams, very strange dreams. I was. I
• 2:01
  Speaker 1: think I was a holiday camp. But it was just weird.
• 2:14
  Speaker 1: So I said, this place again in Mi Motodoc with
• 2:19
  Speaker 1: dreams I've had before. But there was a place that
• 2:26
  Speaker 1: I was going to regularly. But for some reason there
• 2:33
  Speaker 1: was bears, the big black bears, which we generally don't
• 2:40
  Speaker 1: have in this country, roaming around. Yeah, very weird. And
• 2:54
  Speaker 1: I knew some of the bigle who seemed to know
• 2:57
  Speaker 1: quite a lot of people at this holiday camp, and
• 3:09
  Speaker 1: I was learning. I was quite pleased with myself because
• 3:12
  Speaker 1: I was learning some social skills, learning from my mistakes,
• 3:21
  Speaker 1: previous mistakes. There was one point where I was cleaning
• 3:31
  Speaker 1: the floor for some reason, and I realized maybe it
• 3:43
  Speaker 1: was the carpet or whatever, but I was enjoying cleaning
• 3:47
  Speaker 1: the floor, which is kind of choke because I quite
• 3:52
  Speaker 1: enjoyed using those scrubbing machines to make the floor nice
• 3:58
  Speaker 1: and sexy buffers they call them buffers. But then the
• 4:08
  Speaker 1: floor tending to grass, which was weird. And there was
• 4:18
  Speaker 1: another part where I'm ham gonna lie in, but I
• 4:22
  Speaker 1: need to get ready to back up and catch the plane.
• 4:29
  Speaker 1: For some reason, there was a plane to this place,
• 4:36
  Speaker 1: and I realized that my bed is in the reception
• 4:39
  Speaker 1: and all these new people coming in for their holiday
• 4:48
  Speaker 1: well performing a bigger line past my bed. So I
• 4:58
  Speaker 1: get out of bed and started to pack my stuff.
• 5:02
  Speaker 1: And this this kind of happened. Near the end of
• 5:07
  Speaker 1: the dream. There was a a man, I guess a
• 5:15
  Speaker 1: manager or something, and he was moaning because my stuff
• 5:19
  Speaker 1: was there, and I'd left my stuff last time. So
• 5:28
  Speaker 1: I was a regular visitor, but I was leaving bits
• 5:33
  Speaker 1: and bobs like books and DVDs, hypnosis courses, things like
• 5:42
  Speaker 1: that for some reason. And I said, don't worry, I'll
• 5:49
  Speaker 1: clear it up. So I packed my back up, my
• 5:54
  Speaker 1: normal stuff, and I started to collect the stuff, and
• 6:05
  Speaker 1: I was gonna just put it in the pin. So
• 6:07
  Speaker 1: that's what I did, collected it all, walked to the
• 6:11
  Speaker 1: public bin, dropped it in the bin, and then the
• 6:16
  Speaker 1: manager came out and said, what are you doing. That's
• 6:18
  Speaker 1: the cutlery in the blades while you're checking out plates
• 6:22
  Speaker 1: away And I'm more confused. I said, well, well you
• 6:31
  Speaker 1: wanted me to get rid of it. Yeah, I'm trying
• 6:42
  Speaker 1: to think of what else happened. Yeah, that's that's it.
• 6:53
  Speaker 1: A couple of big black bears. One was in the
• 6:57
  Speaker 1: ocean and it was well, I was, I was near
• 7:02
  Speaker 1: a beach and I was watching it and it was
• 7:05
  Speaker 1: way out, and I said, either of the tights really like,
• 7:14
  Speaker 1: I don't know, some kind of weird thing going on,
• 7:17
  Speaker 1: where the the war was really really really shallow, or
• 7:24
  Speaker 1: that bears wearing stilts. So I didn't really know how
• 7:30
  Speaker 1: to figure that one out. I couldn't ask it. It
• 7:34
  Speaker 1: was too far away, too far away, and see I
• 7:49
  Speaker 1: visited this stream before. There's been other times when I've
• 7:53
  Speaker 1: gone and it's been some kind of dormitory situation, sharing
• 8:06
  Speaker 1: a big, massive room with other people, which is why
• 8:12
  Speaker 1: I used to do when I was a kid. I
• 8:15
  Speaker 1: have done since as well. I when I've been on
• 8:19
  Speaker 1: Buddhist retreats, shared a room. Never liked it, never ever, ever, ever, ever,
• 8:33
  Speaker 1: Although it's one thing people complain about snoring, so I
• 8:43
  Speaker 1: used to ask to be in the snoring dorm, the
• 8:52
  Speaker 1: snoring dorm where everyone snored, and also everybody complained about snoring.
• 9:06
  Speaker 1: Kind of ironic is people that complain about snoring are.
• 9:12
  Speaker 2: The ones that snare themselves. Always learning and always learning.
• 9:32
  Speaker 1: Friday the First to Focus, two thousand and twenty five. Yeah,
• 9:51
  Speaker 1: today's the beginning of the month is where I have bills,
• 9:58
  Speaker 1: bills upon bills. So I had a few things taken
• 10:03
  Speaker 1: out of my bank, a few more to come. I
• 10:09
  Speaker 1: got the electric and gasp went out to day or
• 10:15
  Speaker 1: early hours in the morning. TV license went out, and
• 10:22
  Speaker 1: then I've got the water bill, which will probably be
• 10:29
  Speaker 1: in the next day or two. Then I got the
• 10:35
  Speaker 1: mobile phone and internet bill fifty seven pound I think,
• 10:41
  Speaker 1: or fifty nine pound, so that'll come out the next
• 10:45
  Speaker 1: few days as well. Then I've got the website bill,
• 10:54
  Speaker 1: which is fifty fifty sixty gred something like that. A
• 11:10
  Speaker 1: few bits and bobs. I've visited Uncle Sausages yesterday and
• 11:23
  Speaker 1: it's really weird because he's not he's really not well.
• 11:28
  Speaker 1: So I'm not going to focus on that. But where
• 11:32
  Speaker 1: he's staying. He's a nursing name, and it's lovely. The
• 11:37
  Speaker 1: grounds themselves, I mean, it's peacocks there. I've actually took
• 11:44
  Speaker 1: a little video and and took a picture. In fact,
• 11:50
  Speaker 1: I might try and use that picture as the cover
• 11:56
  Speaker 1: for this recording. The big was nearly as big as me,
• 12:03
  Speaker 1: absolutely huge. I thought he was going to be all
• 12:09
  Speaker 1: kind of shaky, and you know, I didn't want to
• 12:15
  Speaker 1: go outside in case it flew away. I don't know
• 12:23
  Speaker 1: if peacocks can fly, but this they didn't. They just
• 12:28
  Speaker 1: sat there. Now, bearing in mind how huge it is,
• 12:39
  Speaker 1: I don't think peacocks can fly. Can't they They're too
• 12:43
  Speaker 1: big ostriches, they're just too big. I think if a
• 12:51
  Speaker 1: bird gets past a certain size, it's a hard rip
• 12:54
  Speaker 1: to fly. I mean, I know some birds are big,
• 13:00
  Speaker 1: hm which do fly? I mean eagles. Swans they fly
• 13:12
  Speaker 1: and they are huge vultures. They fly. Does swans fly?
• 13:27
  Speaker 1: I think they do, tarra tarra ductyles, tarot decktyles, taraductiles.
• 13:41
  Speaker 1: They used to fly, don't they? Swans do swan's fly?
• 13:51
  Speaker 1: H I think so? H. But this pheasant, he said,
• 14:05
  Speaker 1: A pheasant, n pheasant? What do they call it?
• 14:17
  Speaker 3: You know?
• 14:17
  Speaker 1: And so I was being pride for pecock. Guess it?
• 14:22
  Speaker 1: Beautiful beautiful bird? And yeah, I took some pictures of
• 14:30
  Speaker 1: the bird and took a little video of it. And
• 14:34
  Speaker 1: it was just outside uncle's sausages door he's got, I mean,
• 14:39
  Speaker 1: you could get in the door he walked through the
• 14:44
  Speaker 1: place to get into his room. But he's got a
• 14:47
  Speaker 1: door that goes outside as well. Unfortunately, he got today
• 14:55
  Speaker 1: care home and nursing home too late to be able
• 15:02
  Speaker 1: to appreciate appreciate it's probably not the correct word. But two,
• 15:13
  Speaker 1: he didn't get to see how nice it is because
• 15:19
  Speaker 1: it's pretty much unconscious most of the time all the time, really,
• 15:30
  Speaker 1: so that was weird. So I'm in this really nice
• 15:34
  Speaker 1: little room. The staff for really nice. I mean it's
• 15:41
  Speaker 1: a little bit out of the way this place, as
• 15:47
  Speaker 1: is where I live, but This is even more out
• 15:50
  Speaker 1: of the way, a really nice area. It's about an
• 15:58
  Speaker 1: hour walk from where I still the same postcode, funny enough,
• 16:05
  Speaker 1: well the same you know, not exactly the same, but
• 16:08
  Speaker 1: the same sort of area postcode. And it's really nice
• 16:19
  Speaker 1: little area. In fact, it's kind of somewhere that I
• 16:34
  Speaker 1: could live, you know. It's just nicer than air loads
• 16:43
  Speaker 1: of places to walk your dog. It's a whole. They've
• 16:52
  Speaker 1: got this park or this forest, which is called a
• 16:57
  Speaker 1: nine hundred and ninety nine years at least, sorry was
• 17:05
  Speaker 1: the last one hundred and fifty years they've cause it
• 17:10
  Speaker 1: used to be a mess now apparently I was reading
• 17:13
  Speaker 1: this black and they've turned it into this really beautiful place. Yeah.
• 17:31
  Speaker 1: I mean, it's nothing to stop me from taking lit
• 17:35
  Speaker 1: will not be up there. The thing is bottom I
• 17:38
  Speaker 1: get there, I'm gonna be naked because it's an hour walk.
• 17:41
  Speaker 1: I'm not gonna be wanting to walk through the fields.
• 17:44
  Speaker 1: Are I through a little forest? Yeah, it's nice. And
• 18:00
  Speaker 1: then on the way back, I got a lift. It's like, wow,
• 18:10
  Speaker 1: I got a lift back. Not right all the way home,
• 18:13
  Speaker 1: but one of the nurses, oh care workers, just gave
• 18:18
  Speaker 1: me a lift near where I will live.
• 18:29
  Speaker 4: It was.
• 18:30
  Speaker 1: Yeah, it's very strange, very strange being there. Yeah. See,
• 18:45
  Speaker 1: that's the kind of work that I would have liked
• 18:50
  Speaker 1: to have been able to do. But at the same time,
• 18:59
  Speaker 1: it's kind of work that I don't think i'd be
• 19:06
  Speaker 1: able to do for emotionally. So it's a certain skill set,
• 19:21
  Speaker 1: you know, you need to be for to do that
• 19:25
  Speaker 1: kind of work. I'm saying. It's like, I know what
• 19:28
  Speaker 1: I'm talking about, but I think it's kind of obvious.
• 19:34
  Speaker 1: You need to be caring, like really caring.
• 19:41
  Speaker 5: Mm hmm.
• 19:44
  Speaker 1: You know, you need to want to do the job
• 19:49
  Speaker 1: as a kind of a vocation, as a life ambition,
• 20:02
  Speaker 1: or I don't know, a calling maybe, so I could
• 20:13
  Speaker 1: probably tap into that side of things, although it's never
• 20:21
  Speaker 1: been my life's ambition to be with people at the
• 20:25
  Speaker 1: end of life, so that's otherwise I probably would have
• 20:28
  Speaker 1: attempted to do it, So that's never been my life's ambition.
• 20:33
  Speaker 1: By calling, but I would I would argue that I
• 20:39
  Speaker 1: do care. I'm a caring person. Okay, here we come up.
• 20:47
  Speaker 1: There's a hero if you look inside my pants. But
• 20:56
  Speaker 1: the other side, and I'm really minimize in it because
• 21:02
  Speaker 1: I don't know enough about the job. But from what
• 21:06
  Speaker 1: I can see, is the other side, which is being
• 21:09
  Speaker 1: able to emotionally deal with that situation and continually deal
• 21:20
  Speaker 1: with it. And I don't. I don't have it. I
• 21:30
  Speaker 1: don't have what it takes for that. I don't believe
• 21:33
  Speaker 1: I have. So maybe I'll just continue making recordings. Maybe
• 21:51
  Speaker 1: maybe that's where my my thing. Maybe that's what I'm
• 22:01
  Speaker 1: supposed to be doing. Maybe this is what I'm supposed
• 22:05
  Speaker 1: to be doing. This and so many other things. Maybe
• 22:14
  Speaker 1: you never know. I did like the idea of being
• 22:28
  Speaker 1: a nurse when I was younger, being like Muffet Theresa,
• 22:42
  Speaker 1: devoting my life to helping people. I mean, in my
• 22:54
  Speaker 1: own way, I have done that. It's just a little
• 23:01
  Speaker 1: less dramatic, a little less noticeable, perhaps a little less helpful.
• 23:17
  Speaker 1: I loved the idea of feeding hungry people, and I've
• 23:22
  Speaker 1: done that. I did that Thailand and it was brilliant.
• 23:32
  Speaker 1: But I was the one buying the food. I got
• 23:36
  Speaker 1: ripped off by the people cooking the food. And once
• 23:44
  Speaker 1: the food was gone and the money was gone, that
• 23:51
  Speaker 1: was it was not very sustainable. By a great experience.
• 24:05
  Speaker 1: M maybe in some kind of small way, what I
• 24:21
  Speaker 1: do this, you know, making recordings is my way of
• 24:35
  Speaker 1: helping others, and that's why I'm doing it, That's why
• 24:48
  Speaker 1: I've devoted nineteen years of my life to this. Is
• 25:00
  Speaker 1: just sometimes I think, especially when I do these type
• 25:05
  Speaker 1: of recordings, like you know, non therapeutic, non hypnotic recordings,
• 25:18
  Speaker 1: it feels a little bit like I'm just being self indulgent,
• 25:25
  Speaker 1: just talking about myself, and I wonder how that could
• 25:33
  Speaker 1: be of any use to anyone. But this is also
• 25:42
  Speaker 1: you know, let me boy to sleep or whisper, and
• 25:49
  Speaker 1: I don't do many of these. I was trying to
• 25:53
  Speaker 1: do on a weekly one on a Wednesday, But over
• 26:01
  Speaker 1: the last few weeks.
• 26:03
  Speaker 6: The.
• 26:05
  Speaker 1: Little routine I had has gone the pot it's gone,
• 26:14
  Speaker 1: it's crumbled, it's shrunk. So I haven't had not really
• 26:23
  Speaker 1: been very regular recently. I tried to keep it going,
• 26:36
  Speaker 1: but it's been sporadic over the last six weeks, not
• 26:42
  Speaker 1: very regular, although I did keep the Q and A
• 26:46
  Speaker 1: Fridays bumping out until last Friday and this Friday, so
• 26:57
  Speaker 1: I have not asked for any questions the last two weeks.
• 27:05
  Speaker 1: All being well, I will continue with the QNA Friday's
• 27:20
  Speaker 1: next Friday, all being well, and the other regular let
• 27:33
  Speaker 1: me boy to sleep. Days such as Monday's boring Objects
• 27:42
  Speaker 1: Trivia Tuesday. I suppose that QNA Friday and Whisper Wednesday,
• 27:51
  Speaker 1: they will all be back hopefully. Now I don't know,
• 28:01
  Speaker 1: because as far as the Whisper, when this day goes
• 28:09
  Speaker 1: this new thing, this new routine that for some reason
• 28:22
  Speaker 1: I started, where I get out of bed, I'd take
• 28:33
  Speaker 1: my acid reflux DOUBLET and then I make a recording
• 28:39
  Speaker 1: and a whisper vlog where I just update on what's
• 28:46
  Speaker 1: going on, what happened yesterday, what did I dream about?
• 28:56
  Speaker 1: And then I talk for maybe twenty minutes, half an hour,
• 29:09
  Speaker 1: and that's it. Then I have my breakfast. So I've
• 29:16
  Speaker 1: been doing this for I think three days in a row,
• 29:30
  Speaker 1: and I might continue. I always feel different when I
• 29:47
  Speaker 1: just wake up compared to how I feel a few
• 29:54
  Speaker 1: hours in or midday or evening. First of all, I'm awake,
• 30:05
  Speaker 1: probably providing I've had enough sleep. This is the most
• 30:13
  Speaker 1: awake I am. It's also pretty quiet. I can hear
• 30:34
  Speaker 1: the pigeons, but other than that, I heard someone going
• 30:38
  Speaker 1: out of the front door earlier. John, I think, yes,
• 30:52
  Speaker 1: quite early, so it's probably yeah, someone outstairs. So the
• 31:05
  Speaker 1: council of taken back Uncle's Sausages is council flat. They're
• 31:12
  Speaker 1: not officially taken aback. They're given a month to get
• 31:15
  Speaker 1: the place sorted before they move in or before they
• 31:19
  Speaker 1: take over. But they had to be done because you
• 31:26
  Speaker 1: can't you can't have to rent paid on the council
• 31:31
  Speaker 1: flat and they have the cost of a nursing home
• 31:38
  Speaker 1: paid because that has to be financed as well. So
• 31:43
  Speaker 1: I think if you move into if someone moves into
• 31:49
  Speaker 1: a nursing home, they have to give notice for the
• 31:55
  Speaker 1: council property. It's a month's notice or something like that.
• 32:12
  Speaker 1: There's not much in the way of boxing going on
• 32:15
  Speaker 1: this month. In fact, there's only one I think it's
• 32:22
  Speaker 1: the sixteenth of August, and that's Tillion White against Moses
• 32:30
  Speaker 1: A Tuna. That's it. I mean, there's a couple of others,
• 32:39
  Speaker 1: but no big, big occasions. There's a big one in September,
• 32:59
  Speaker 1: which Crawford against Canelo. That's in I think September twelfth.
• 33:13
  Speaker 1: I think other than that there yeah, Chris oh U
• 33:29
  Speaker 1: Bank Junior and Connor Bean I think they're fighting again
• 33:36
  Speaker 1: in September, and in November or maybe October. There's some
• 33:54
  Speaker 1: boxing there's a good night. It's David Benevidez. He's defending
• 34:02
  Speaker 1: his lie heavyweight title against Callum Smith.
• 34:28
  Speaker 7: Was it?
• 34:28
  Speaker 1: David Benevitez is one of my favorite boxes. They call
• 34:35
  Speaker 1: him the Mexican Monster. Now my own it was not
• 34:42
  Speaker 1: criticism of him, but he doesn't fight enough. But he's
• 34:47
  Speaker 1: been hanging around waiting to get his hands on what's
• 34:57
  Speaker 1: his name, can but Canello didn't want him, he didn't
• 35:03
  Speaker 1: want to fight him and David Bennetty there's He held
• 35:13
  Speaker 1: the world title two times at Super mid Away and
• 35:19
  Speaker 1: it was also the interim world champion at Super mid
• 35:25
  Speaker 1: Away as well. And he waited, then he waited, then
• 35:30
  Speaker 1: he waited, then he waited, and Canello wouldn't fight him.
• 35:38
  Speaker 1: He ended up fighting other people who were also waiting,
• 35:46
  Speaker 1: and it got to the point where it was almost
• 35:48
  Speaker 1: just for those who wanted to be world champions. There's
• 35:54
  Speaker 1: no point sticking around the Super mid aweight division because
• 35:58
  Speaker 1: Canello has it tied up. And also if he decides
• 36:06
  Speaker 1: to go up and wait or the belts still stay
• 36:11
  Speaker 1: around because he's a superstar boxer. The different organizations banded
• 36:25
  Speaker 1: to him, they let him do what ever. He once
• 36:32
  Speaker 1: so if he doesn't defend his title for every year
• 36:37
  Speaker 1: or a year and a half, they just allow it
• 36:45
  Speaker 1: because he's where the money is. I am looking forward
• 36:54
  Speaker 1: to that fight with Crawford because Crawford is a special fighter. Yeah,
• 37:12
  Speaker 1: being be an interest in fighter, kay, Yeah, I'll be
• 37:23
  Speaker 1: interested to find out what mm hmm, Fabia Wardley is
• 37:32
  Speaker 1: going to do next. David not David Price, wow of
• 37:50
  Speaker 1: philosophicca on his name, David David, David David, David, David David.
• 38:06
  Speaker 1: His surname's gone out of my head. He beat Bosh
• 38:11
  Speaker 1: twice the Rumford Ball, David David, David David. It's not
• 38:23
  Speaker 1: David a. It's not David Price, David something. Anyway, he's
• 38:37
  Speaker 1: gonna be fighting and mention mor Off. So I can't
• 38:41
  Speaker 1: remember the hat. I can't remember David, and so that's
• 38:47
  Speaker 1: I think in October. So there's a few occasions, but
• 38:56
  Speaker 1: the biggest one really recently was the last weekend or
• 39:02
  Speaker 1: the weekend before, which was Dan new to Bar against
• 39:13
  Speaker 1: Basic and it was a bit of an anti climax,
• 39:24
  Speaker 1: just how easily you sick one like easily one wasn't. Yeah,
• 39:50
  Speaker 1: that's it. Really, I'm gonna have my breakfast because I
• 39:57
  Speaker 1: deserve it. I deserved to have my ti me rewarded.
• 40:05
  Speaker 1: I don't know what I'm going to do today because
• 40:09
  Speaker 1: I did my laundry last night. I didn't realize that
• 40:13
  Speaker 1: i'd run out of tracksuit bonds, so I did them
• 40:19
  Speaker 1: last night, and I don't think they're dry enough to wear,
• 40:26
  Speaker 1: and I can't go out with these. I have to go.
• 40:30
  Speaker 1: If I'm going to go to a place like that,
• 40:33
  Speaker 1: I need to be clean and I need to be
• 40:35
  Speaker 1: wearing clean clothes. It's just yeah, if I don't go today,
• 40:47
  Speaker 1: maybe I'll go tomorrow.
• 40:57
  Speaker 8: Yeah.
• 41:00
  Speaker 1: M hm, hmmm, hmm. That's quite peaceful. Well that my stomach,
• 41:13
  Speaker 1: My stomach is now, let me know, feed be m
• 41:19
  Speaker 1: So I'm going to go. Thank you for listening. Remember
• 41:23
  Speaker 1: to be kind to yourself, because you do deserve to
• 41:27
  Speaker 1: be happy. Be gentle with yourself. You deserve to feel safe.
• 41:36
  Speaker 1: Lots of love. Bye.
• 41:46
  Speaker 6: Relax in the more deep and meaningful way, Maybe in
• 42:01
  Speaker 6: a way that can not just allow you to feel
• 42:08
  Speaker 6: calmer now and throughout the time we spend together here,
• 42:19
  Speaker 6: not just relaxed at the end of the recording when
• 42:25
  Speaker 6: it's finished, and you can enjoy that sense of comfort
• 42:31
  Speaker 6: and peace. But also I think it would be nice
• 42:46
  Speaker 6: to have those feelings of relaxation continue for longer after
• 43:06
  Speaker 6: the recording has ended, so that you can still benefit
• 43:20
  Speaker 6: from listening to my voice, maybe in a few hours time,
• 43:29
  Speaker 6: perhaps tomorrow, and then by listening regularly, especially if you
• 43:43
  Speaker 6: find like some people do and myself as well. Sometimes
• 43:48
  Speaker 6: I'll find one particular recording that really resonates with me,
• 43:59
  Speaker 6: and I just listened to it over and over again
• 44:03
  Speaker 6: every morning, every evening. There was this recording from We're
• 44:16
  Speaker 6: going back to about nineteen ninety nine. It was it
• 44:21
  Speaker 6: wasn't hypnosis, but it was a guided visualizations. It kind
• 44:26
  Speaker 6: of was hypnosis, really, and I managed to find it
• 44:33
  Speaker 6: again and it still has the same effect on me,
• 44:40
  Speaker 6: And part of it was the person's voice relaxed me,
• 44:53
  Speaker 6: just felt so peaceful, and I'd look forward to listening
• 45:01
  Speaker 6: to her.
• 45:04
  Speaker 9: In the morning and in the evening.
• 45:12
  Speaker 6: And I knew before even pressing the play button that
• 45:22
  Speaker 6: since I've done that pressed the play button. This is
• 45:27
  Speaker 6: in the days of CD players, press the play button,
• 45:41
  Speaker 6: if that it might have even been a tape tape recorder.
• 45:45
  Speaker 6: I'd lie down on the bed and then even without
• 45:54
  Speaker 6: necessarily listening to her word because I had to memorized. Really,
• 46:12
  Speaker 6: it was as if my body knew exactly what to do,
• 46:22
  Speaker 6: and the muscles just almost went into automatic relaxation, and
• 46:44
  Speaker 6: I remember my mind would slow down. Now. Now, I
• 46:58
  Speaker 6: was listening to this recording in the early days of
• 47:05
  Speaker 6: learning hypnosis, and long before I ever made any videos
• 47:16
  Speaker 6: or audio recordings myself, because I didn't start doing that
• 47:20
  Speaker 6: till two thousand and six, I knew, I knew how
• 47:37
  Speaker 6: helpful I found being able to just let go, to
• 47:51
  Speaker 6: have that trust in the person that I'm listening to,
• 48:03
  Speaker 6: knowing that it's going to be just as relaxing, if
• 48:12
  Speaker 6: not more so. Each time you hear my voice, you
• 48:21
  Speaker 6: may feel the same.
• 48:28
  Speaker 1: Some people.
• 48:32
  Speaker 6: Have been listening to me for over a decade, maybe
• 48:44
  Speaker 6: not solidly, obviously not twenty four hours a day, but
• 48:52
  Speaker 6: maybe people come back. Some people may be listen every day.
• 49:08
  Speaker 6: That's something that I do which you may not realize
• 49:16
  Speaker 6: by listening, is when I record these recordings. Now, for example,
• 49:39
  Speaker 6: I also am affected by the words that I say.
• 49:52
  Speaker 6: So if I set you focus on your feet, notice
• 50:02
  Speaker 6: your feet relaxing, I will be focusing on my feet.
• 50:14
  Speaker 6: I will be noticing my feet relaxing. If I said,
• 50:31
  Speaker 6: focus on your hands and maybe notice the difference between
• 50:39
  Speaker 6: each hand. Perhaps notice the the air in the room,
• 50:50
  Speaker 6: the temperature of the room. On the backs of your hands.
• 51:03
  Speaker 6: You may start to notice what almost feels like a
• 51:07
  Speaker 6: very light breeze, even though there may not be any
• 51:15
  Speaker 6: type of breeze at all where you are right now.
• 51:28
  Speaker 6: And as you become aware of your hands, I'm also
• 51:39
  Speaker 6: aware of how relaxed my hands are feeling.
• 51:52
  Speaker 1: Now.
• 52:07
  Speaker 6: And when it comes to potentially drifting off to sleep,
• 52:14
  Speaker 6: which may be the reason you're listening, I also feel
• 52:27
  Speaker 6: drowsy when I make these recordings. I also notice my
• 52:41
  Speaker 6: mind drifting. In fact, at times I've actually fallen asleep
• 53:03
  Speaker 6: without even noticing, and then I carry on talking. And
• 53:18
  Speaker 6: it's only when I listen back to do the editing
• 53:27
  Speaker 6: I hear snoring and I think, I don't remember snoring.
• 53:36
  Speaker 6: I remember talking. This snoring was a pig turned up.
• 53:47
  Speaker 6: That's why I sound like when I snare and I
• 53:54
  Speaker 6: get really into the whole experience. I don't know how
• 54:08
  Speaker 6: you feel, how relaxed you feel in your feet, how
• 54:21
  Speaker 6: relaxed you feel in your hands. I have noticed more
• 54:46
  Speaker 6: and more that the more relaxed, deeper level of comfort
• 55:05
  Speaker 6: you feel, the easier your breathing becomes. It's almost like
• 55:23
  Speaker 6: that additional muscle relaxation. So this allows you to breathe
• 55:41
  Speaker 6: easier without necessarily focusing on your breath, however, being able
• 56:07
  Speaker 6: to notice the ease in which you breathe so naturally,
• 56:51
  Speaker 6: you breathe so very easily and smoothly. Whenever I imagine
• 57:34
  Speaker 6: my breathing improving. When I've got my eyes closed, I
• 57:50
  Speaker 6: tend to visualize a beautiful field with trees and flowers
• 58:10
  Speaker 6: producing all that life giving oxygen. It feels nice to,
• 58:45
  Speaker 6: if nothing else, just taking some time away from everything,
• 59:15
  Speaker 6: enjoying that feeling of peace serenity with a joyful heart.
• 1:00:13
  Speaker 6: Time seems to just drip by, so very slowly, relaxed,
• 1:00:45
  Speaker 6: so deeply peaceful, completely unattached to any thoughts whatsoever in
• 1:01:24
  Speaker 6: this moment, completely free, noticing that your mind has slowed down.
• 1:02:37
  Speaker 6: Slowed down because nothing really requires your attention. You can
• 1:03:24
  Speaker 6: enjoy the physical sensations of allowing the stress to rip
• 1:03:40
  Speaker 6: out of your body, to appear out of every part
• 1:04:00
  Speaker 6: of your body, being released from your brain in your mind.
• 1:04:44
  Speaker 6: Slowly but surely, the muscle s, legs, relax rex really,
• 1:05:33
  Speaker 6: so very deeply, relax so deeply, And the feelings, the
• 1:06:14
  Speaker 6: pleasant feelings in your arms and shoulders, deepening each part
• 1:06:40
  Speaker 6: of your body further and deeper and deeper, magicine, the
• 1:07:21
  Speaker 6: feelings in the back of your neck, feelings in your wrists, muscles,
• 1:08:24
  Speaker 6: in front of your body. I all say, feeling peaceful deeply,
• 1:09:19
  Speaker 6: there's a sense of peace spreads through your fairy core.
• 1:10:00
  Speaker 6: Even when you focus on your mind, your mind becomes
• 1:10:27
  Speaker 6: eve and slower, even deeper, relax so very slow, his
• 1:11:49
  Speaker 6: stomach pas fall in your stomach. You're back. Notice Notice
• 1:12:45
  Speaker 6: how relaxed you'd never feel in the hole of your back.
• 1:13:29
  Speaker 6: You spy from your brain all the way down the
• 1:13:38
  Speaker 6: middle of your back, sending and receiving millions of messages
• 1:13:50
  Speaker 6: every day, deep comfort, increasing deeply relaxed you mes legs,
• 1:15:20
  Speaker 6: spreading those signals down a spine.
• 1:15:24
  Speaker 3: Or cord.
• 1:15:29
  Speaker 6: Into air, every part of your body, your shins and
• 1:15:48
  Speaker 6: your calf, muscles, your elbows, feelings of peace and tranquility
• 1:16:43
  Speaker 6: spreading through your body, tips.
• 1:16:51
  Speaker 10: Of your toes, to your eyes, your fingers, all the
• 1:17:07
  Speaker 10: way till you lower back.
• 1:17:20
  Speaker 6: Lettinker, Rea, thinker, Please drifting mind just wandering away, happy
• 1:18:34
  Speaker 6: to let go, let go completely, let go, so tranquil,
• 1:19:39
  Speaker 6: the whole body enjoying a sense listing Guy he for more, he.
• 1:22:00
  Speaker 9: Join the space, this space.
• 1:22:14
  Speaker 6: Of peace and safety, so very very relaxed, letting go.
• 1:24:39
  Speaker 6: Maybe we can just focus on the different parts of
• 1:24:47
  Speaker 6: your body, just to notice you foolhead and your eyes.
• 1:25:54
  Speaker 6: You two so Louise, noticing the sense of complete freedom,
• 1:26:39
  Speaker 6: absolute freedom.
• 1:27:27
  Speaker 1: Brif pre.
• 1:27:54
  Speaker 6: He's for energy, Pase to braze, such easy loose you
• 1:29:42
  Speaker 6: may have or may not have noticed your mind drifted.
• 1:30:31
  Speaker 6: Peace may even more deeply in the direction of total bliss.
• 1:31:06
  Speaker 6: For pace, blish pace, raft to to pace, so calm,
• 1:33:14
  Speaker 6: lett him go, peace with mind Rex forty. So relaxed,
• 1:34:24
  Speaker 6: so relaxed. Your body feels almost invisible, So very relaxed.
• 1:35:16
  Speaker 6: I'm peaceful, so peaceful, relies.
• 1:35:55
  Speaker 5: Like hers.
• 1:36:31
  Speaker 6: And you could start to notice that you are feeling
• 1:36:38
  Speaker 6: more relaxed, even though I've not purposely focused your mind
• 1:36:50
  Speaker 6: upon that sense of physical comfort that is growing within
• 1:36:58
  Speaker 6: you throughout your body, and your mind starts to slow down,
• 1:37:12
  Speaker 6: and that could be almost in recognition of I guess
• 1:37:19
  Speaker 6: my speech not being particularly fast, and things just generally
• 1:37:34
  Speaker 6: feel calmer. Just by listening to my voice, you give
• 1:37:45
  Speaker 6: yourself an opportunity to take a break from the day,
• 1:37:54
  Speaker 6: take a break from your life as it is, and
• 1:38:01
  Speaker 6: to give yourself a rest, giving yourself permission to take
• 1:38:09
  Speaker 6: some time off and to allow your body to relax
• 1:38:17
  Speaker 6: and allow your mind to slow down, which in turn
• 1:38:27
  Speaker 6: releases the tension and he stresses that you had in
• 1:38:32
  Speaker 6: your body. It's almost as if the parts of your
• 1:38:42
  Speaker 6: body just open up, allowing the negativity out and at
• 1:38:54
  Speaker 6: the same time replacing that negativity with positive to heathing
• 1:39:02
  Speaker 6: energy which then fills your body up and your mind
• 1:39:10
  Speaker 6: to also starts to appreciate those feelings of increasing confidence,
• 1:39:30
  Speaker 6: an almost uplifting feeling, positive healing, an energy that spreads
• 1:39:47
  Speaker 6: through your body like a wave of comfort, and all
• 1:39:58
  Speaker 6: this comes and just allowing yourself a few minutes, maybe
• 1:40:10
  Speaker 6: half an hour, however long you want it to be,
• 1:40:14
  Speaker 6: to just rest and allow your mind and your body
• 1:40:28
  Speaker 6: to almost reset itself to the settings of comfort and relaxation, calmness,
• 1:40:49
  Speaker 6: which allows more room for feelings of pleasure and happiness
• 1:41:03
  Speaker 6: to move around your body and into your mind, almost
• 1:41:12
  Speaker 6: as if your mind and your body are sinking together
• 1:41:21
  Speaker 6: almost mirroring each other with that growing positivity and calmness,
• 1:41:36
  Speaker 6: and it feels nice. It really does feel nice to
• 1:41:43
  Speaker 6: know that you are the one that has allowed yourself
• 1:41:53
  Speaker 6: to feel more comfort and experience.
• 1:42:04
  Speaker 3: More at this.
• 1:42:07
  Speaker 6: Deep relaxation spreading throughout your body, and as I focus
• 1:42:23
  Speaker 6: on each part of your body, you can notice that
• 1:42:29
  Speaker 6: that part becomes even more relaxed just by focusing on
• 1:42:44
  Speaker 6: it becomes even more calm and comfortable just by focusing.
• 1:43:00
  Speaker 6: And as I move down your body, starting at your head,
• 1:43:09
  Speaker 6: the parts that you've already focused on will continue to
• 1:43:15
  Speaker 6: relax deeply, and those parts that we've not yet focused
• 1:43:23
  Speaker 6: on or just automatically release any remaining tension in anticipation
• 1:43:37
  Speaker 6: of even more comfort about to come. Now, I'm going
• 1:43:50
  Speaker 6: to start by focusing on your forehead. Just being aware
• 1:43:57
  Speaker 6: of the feelings of your forehead and any background sounds
• 1:44:08
  Speaker 6: like mister Herbert the pigeon can just allow you to
• 1:44:13
  Speaker 6: feel even more relaxed. Just means you're in the moment.
• 1:44:23
  Speaker 6: This isn't this isn't a sterile environment. This is the world.
• 1:44:32
  Speaker 6: I live in the countryside, so there's lots of nature
• 1:44:38
  Speaker 6: sounds around. So as you focus on your forehead. Just
• 1:44:49
  Speaker 6: notice how it becomes even more relaxed as you focus
• 1:44:59
  Speaker 6: on on my voice and that part of your body.
• 1:45:09
  Speaker 6: Moving down to your eyes, focusing on your eyes, noticing
• 1:45:20
  Speaker 6: how your eyelids feel so heavy yet so light at
• 1:45:29
  Speaker 6: the same time, and all the muscles around your eyes
• 1:45:36
  Speaker 6: relaxing completely. Moving your focus down to your mouth, your lips,
• 1:45:51
  Speaker 6: your tongue, your teeth, and your gums, the whole of
• 1:45:58
  Speaker 6: your mouth relaxing, calm and loose as you focus now
• 1:46:13
  Speaker 6: on your jewel, not just the parts of your jaw
• 1:46:20
  Speaker 6: near your mouth and your chin, but all the way
• 1:46:25
  Speaker 6: up the size of your face to your ears, the
• 1:46:32
  Speaker 6: hole of your jaw, feeding more relaxed and calm. Focusing
• 1:47:00
  Speaker 6: on your neck, the front of your neck and your
• 1:47:05
  Speaker 6: throat relaxing and loose and calm. The side of your neck,
• 1:47:20
  Speaker 6: the right and left side of your neck, relax and
• 1:47:29
  Speaker 6: loose and calm. And now the back of your neck,
• 1:47:46
  Speaker 6: focusing on the back of your neck, letting go of
• 1:47:56
  Speaker 6: any tension that may have been there before, and enjoying
• 1:48:03
  Speaker 6: that sense of increasing comfort and release that you can
• 1:48:16
  Speaker 6: experience in the back of your neck. Moving down your
• 1:48:27
  Speaker 6: back and moving either side of your spine right from
• 1:48:35
  Speaker 6: the top of your back all the way down to
• 1:48:40
  Speaker 6: the bottom of your back, down to your lower back.
• 1:48:58
  Speaker 6: As you move up and down your spine, you can
• 1:49:05
  Speaker 6: feel the muscles either side of your spine relaxing even more.
• 1:49:21
  Speaker 6: And as those muscles relax, that sense of comfort starts
• 1:49:28
  Speaker 6: to spread outwards from your spine into both sides of
• 1:49:38
  Speaker 6: your back, the top of your back, the middle, and
• 1:49:45
  Speaker 6: your lower back. And as you scan gently and slowly
• 1:49:56
  Speaker 6: up and down your back, there's the muscles in the
• 1:50:01
  Speaker 6: top of your back relax and become looser. The muscles
• 1:50:11
  Speaker 6: in the middle of your back also seem to just
• 1:50:17
  Speaker 6: almost divide from each other, separating and almost melting, And
• 1:50:32
  Speaker 6: in your lower back there seems to be an extra
• 1:50:38
  Speaker 6: special feeling of comfort. The spreads into your hips, so
• 1:50:54
  Speaker 6: down your lower back, into your hips, into the area
• 1:51:03
  Speaker 6: where your cosix are, and into your buttocks, and all
• 1:51:11
  Speaker 6: these muscles that spread when your lower back into your
• 1:51:20
  Speaker 6: hip area start to melt, start to really let go.
• 1:51:40
  Speaker 6: Don't even nowhere about to focus on your shoulders. Your
• 1:51:47
  Speaker 6: back and your spine will continue to let go, continue
• 1:51:59
  Speaker 6: to relate so calmly, and if you focus on your shoulders,
• 1:52:15
  Speaker 6: you may notice that they're already feeding really loose, they're
• 1:52:31
  Speaker 6: already feeding calm and feeding those muscles. Then move from
• 1:52:58
  Speaker 6: your neck into your shoulders. Feel so soft and gentle,
• 1:53:17
  Speaker 6: so smooth and calm, and the feeding in your shoulders
• 1:53:46
  Speaker 6: seems to spread deep into your shoulders, that sense of relaxation.
• 1:53:56
  Speaker 11: Not just.
• 1:53:59
  Speaker 6: Traveling deeply into your muscles, but also relaxing the bones
• 1:54:17
  Speaker 6: and moving all the way to underneath your arms, relaxing
• 1:54:26
  Speaker 6: a whole area between the tops of your shoulders and
• 1:54:31
  Speaker 6: underneath your arms.
• 1:54:36
  Speaker 1: He Then you feel so.
• 1:54:45
  Speaker 6: Relaxed and comfortable in your shoulders, which sends that deep
• 1:55:00
  Speaker 6: healing message into your arms. You may feel almost as
• 1:55:21
  Speaker 6: if your arms are not even there, because they're so relaxed,
• 1:55:31
  Speaker 6: so deeply relaxed, so so calm, so pose not feeling
• 1:56:17
  Speaker 6: spreading all the way down your arms, two elbows, including
• 1:56:34
  Speaker 6: your elbows circumforts, spreads your way into your wrists four arments,
• 1:57:01
  Speaker 6: and your wists so heavy yet at the same time
• 1:57:24
  Speaker 6: slight and gentle. Focusing now on your hands, my hands,
• 1:58:31
  Speaker 6: so peaceful in your hands, there's a sense of real peace.
• 1:59:12
  Speaker 6: It just seems to feel so familiar when your hands
• 1:59:26
  Speaker 6: relax deeply m ees your things, you thing, it's sad,
• 2:01:03
  Speaker 6: you think your tips, moving your attention to the front,
• 2:01:37
  Speaker 6: to your body, so comfortable. Move then your focus your
• 2:02:07
  Speaker 6: legs like muscles in your thighs, your knees so relaxed,
• 2:04:21
  Speaker 6: a calf mussels and just shans a prazyn four and
• 2:06:30
  Speaker 6: the fathing your feet, sir, peaceful.
• 2:06:43
  Speaker 1: So calm.
• 2:06:50
  Speaker 6: Sa peaceful, so calm, so peaceful, so calm so peace
• 2:07:43
  Speaker 6: f rel sin peace fall so calm, allowing that deep
• 2:08:14
  Speaker 6: relaxation to spread your chest in your storm, so letting
• 2:08:34
  Speaker 6: go h everything. So I'm gonna start counting down now
• 2:08:55
  Speaker 6: from twenty down to one. You can imagine in a
• 2:09:04
  Speaker 6: way it's like just walking down some steps and each
• 2:09:10
  Speaker 6: step or twenty steps, and each step represents a level
• 2:09:16
  Speaker 6: of comfort. Each step represents a deepening of that comfort,
• 2:09:35
  Speaker 6: and the furvies you walk down those steps that are
• 2:09:41
  Speaker 6: deeper and more relaxed, you feel so starting with number
• 2:09:52
  Speaker 6: twenty twenty, nineteen, eighteen, seventeen, sixteen eight four four see
• 2:16:31
  Speaker 6: too well fai eight.
• 2:19:47
  Speaker 12: Nine hia.
• 2:20:49
  Speaker 6: Five seven.
• 2:22:03
  Speaker 12: Six five.
• 2:25:06
  Speaker 8: Four four.
• 2:29:40
  Speaker 3: One.
• 2:30:29
  Speaker 6: And now as you focus on your eyes, we're gonna
• 2:30:47
  Speaker 6: count down from ten douts one focusing just on your eyes,
• 2:31:02
  Speaker 6: your eyelids, the muscles around your eyes, your eyes walls themselves,
• 2:31:13
  Speaker 6: a whole area that makes up your eye. And as
• 2:31:30
  Speaker 6: we count down from ten down to one, whilst focusing
• 2:31:38
  Speaker 6: on your eyes, you'll become twice is relaxed with each
• 2:31:54
  Speaker 6: number counting down that you may find the all you
• 2:32:07
  Speaker 6: want to do is just to drift off to sleep.
• 2:32:16
  Speaker 6: And if that's what you want, then just allow yourself
• 2:32:22
  Speaker 6: to do that. Now, focusing on your eyes, I'm going
• 2:32:37
  Speaker 6: to begin counting down from ten down to one right now,
• 2:32:56
  Speaker 6: ten nine eight seven h.
• 2:36:55
  Speaker 1: Five four.
• 2:39:19
  Speaker 6: Three two.
• 2:41:54
  Speaker 5: One.
• 2:42:00
  Speaker 6: So counting down from ten to one ten nine eight
• 2:42:20
  Speaker 6: seven six five four three two one. And maybe that
• 2:42:45
  Speaker 6: was a bit too quick in order to relax. Maybe
• 2:42:49
  Speaker 6: it's a bit too fast for you to notice the
• 2:42:54
  Speaker 6: calming of your body, maybe even a little bit of
• 2:43:01
  Speaker 6: pressure there, like you're counting down from ten to one.
• 2:43:05
  Speaker 6: Would you expect me to do, man, expect me to
• 2:43:09
  Speaker 6: stick go with floppy just because you're counting down. If
• 2:43:18
  Speaker 6: you try it again, but this time, I go this lower.
• 2:43:25
  Speaker 6: This time, as you focus on the whole of your
• 2:43:30
  Speaker 6: body before we focus on your legs, just notice how
• 2:43:38
  Speaker 6: your body does start to feel more relaxed with every
• 2:43:52
  Speaker 6: number that I count down ten nine, eight, seven, six,
• 2:44:34
  Speaker 6: five four three two one, and just notice how how
• 2:45:43
  Speaker 6: you feel, generally, how your body feels. It's not necessarily
• 2:45:53
  Speaker 6: even about yeah, counting down from ten to one. It's
• 2:46:03
  Speaker 6: that space that you have, that space between being active
• 2:46:23
  Speaker 6: physically or mentally to just sitting or lying down, just
• 2:46:33
  Speaker 6: being there, not doing anything, not saying anything, or needing
• 2:46:39
  Speaker 6: to think about anything. So it opens up a space,
• 2:46:45
  Speaker 6: you know, a bit of a space, a gap. And
• 2:46:54
  Speaker 6: the more I camped down from ten to one, the
• 2:46:59
  Speaker 6: bigger that gap becomes. So there's that gap of calmness,
• 2:47:08
  Speaker 6: of comfort, relaxation. It's a nice feeling, and it moves
• 2:47:26
  Speaker 6: those stresses or discomforts physically or emotionally, moves them away.
• 2:47:42
  Speaker 6: Allows you.
• 2:47:46
  Speaker 1: To just.
• 2:47:50
  Speaker 6: Slow down. Someone to count again from ten down to one,
• 2:47:57
  Speaker 6: and notice that gap widening, the gap, And as it widens,
• 2:48:07
  Speaker 6: it's almost like the thestress and attention falls into the
• 2:48:13
  Speaker 6: gap and gives you that distance, that space. Now, ten nine, eight, seven, six,
• 2:49:23
  Speaker 6: five four three two one. How does your body feel now?
• 2:50:59
  Speaker 6: Can you know it is the Do you feeling calmer?
• 2:51:11
  Speaker 6: Do you feeling more relaxed? As we now focus on
• 2:51:39
  Speaker 6: your legs, just your legs. We're just gonna start. We're
• 2:52:00
  Speaker 6: focusing on your thighs. Of course, it's not the most
• 2:52:20
  Speaker 6: exciting thing to be doing, because I'm sure, like most
• 2:52:28
  Speaker 6: of your body is not a lot going on right now,
• 2:52:40
  Speaker 6: Just focusing on the whole of your thighs, the tops
• 2:52:46
  Speaker 6: of your thighs, the sides of your thighs, the bottoms
• 2:52:52
  Speaker 6: of your thighs, you're outer thighs, and your inner thighs.
• 2:52:59
  Speaker 6: Basically hold of your thigh that leads into your hip
• 2:53:07
  Speaker 6: and it goes down to your knee joints. Now, this
• 2:53:18
  Speaker 6: is a big area. It's a very heavy area. It's
• 2:53:26
  Speaker 6: very strong, probably the strongest muscles in your body or
• 2:53:32
  Speaker 6: in your thighs. But I don't think we perhaps give
• 2:53:49
  Speaker 6: enough attention to our thighs. Perhaps we don't acknowledge how
• 2:54:02
  Speaker 6: important our thighs are to our lives, how much they
• 2:54:24
  Speaker 6: actually do for us all for our lives. And it
• 2:54:38
  Speaker 6: may seem to sound really weird, but I think that
• 2:54:43
  Speaker 6: all of our body parts, especially our thighs, needs some TLC,
• 2:54:55
  Speaker 6: a bit of love shown, a bit of acknowledgement, thank you,
• 2:55:11
  Speaker 6: gratitude for what our thighs do for us. And I
• 2:55:23
  Speaker 6: know this may sound a bit strange. Maybe you think,
• 2:55:30
  Speaker 6: why am I sure that I should be out in
• 2:55:32
  Speaker 6: the garden hugging a tree or something. Well, it's hard
• 2:55:41
  Speaker 6: to set a microphone up on a tree. That's why
• 2:55:44
  Speaker 6: I'm doing this indoors. Otherwise I would be outside hugging
• 2:55:47
  Speaker 6: a tree. Now I can't see the television from the tree.
• 2:55:57
  Speaker 6: If you move down to your knees gain such an
• 2:56:01
  Speaker 6: important part. And I think we don't necessarily I'll speak
• 2:56:11
  Speaker 6: for myself here. I don't necessarily appreciate all that my
• 2:56:19
  Speaker 6: needs do for me until I have a problem with
• 2:56:24
  Speaker 6: my knee. It's occasionally, if I ever maybe i'll bash
• 2:56:29
  Speaker 6: it or it's aching for some reason. It's then that
• 2:56:35
  Speaker 6: I realize how much it does. You know, the benefit
• 2:56:41
  Speaker 6: of being able to use my legs without any kind
• 2:56:48
  Speaker 6: of physical discomfort is a beautiful thing that's possibly not
• 2:56:56
  Speaker 6: appreciated until it's broadly removed. You know that's comfort. But
• 2:57:08
  Speaker 6: as you focus on your knees, regardless of how your
• 2:57:13
  Speaker 6: knees feel, you can have that sense of gratitude and
• 2:57:22
  Speaker 6: love to your knees for all that they do for you,
• 2:57:35
  Speaker 6: and you can still have that attention on your thighs,
• 2:57:39
  Speaker 6: and maybe notice how your thighs feel. Maybe you've noticed
• 2:57:45
  Speaker 6: that they are relaxing more deeply as you focus now
• 2:58:04
  Speaker 6: on the bottoms of your legs, your shins, and your
• 2:58:08
  Speaker 6: calf muscles. The bones between your knees and your feet incorporate,
• 2:58:17
  Speaker 6: and of course your ankles so important. Anyone that's had
• 2:58:29
  Speaker 6: even like the slightest sprain of an ankle knows how
• 2:58:36
  Speaker 6: how much we take our ankles for granted. And it's
• 2:58:47
  Speaker 6: kind of strange in a way when you think that.
• 2:58:51
  Speaker 6: You know, logically, our wrists are a lot thinner than
• 2:58:56
  Speaker 6: the rest of our arms, which is okay, I can't
• 2:59:01
  Speaker 6: see any problem with that because we're just picking stuff up.
• 2:59:06
  Speaker 6: But our ankles so much thinner than the rest of
• 2:59:11
  Speaker 6: our legs, and from a physics perspective or logical even
• 2:59:22
  Speaker 6: it doesn't really make sense that all this weight would
• 2:59:28
  Speaker 6: ultimately be resting on your ankles then leading to your feet.
• 2:59:40
  Speaker 6: That thin area, thin bone. Yeah, it does so much
• 2:59:49
  Speaker 6: great work. Supports us, supports our body for a lifetime,
• 3:00:01
  Speaker 6: helps us to balance, It helps you to get her
• 3:00:10
  Speaker 6: around and be mobile. And there's the calf muscles, of course,
• 3:00:24
  Speaker 6: when I was younger, I couldn't see the point in
• 3:00:27
  Speaker 6: calf muscles didn't seem to do anything. Okay, if I
• 3:00:33
  Speaker 6: walked around on tiptoes, then my calf muscles get some work.
• 3:00:38
  Speaker 6: But of course that's not true. The calf muscles are
• 3:00:41
  Speaker 6: being used whenever we use her legs and your shins
• 3:00:54
  Speaker 6: there to protect your lower legs, shaped in a way,
• 3:01:05
  Speaker 6: almost as a protector for the bone, leading of course
• 3:01:17
  Speaker 6: to your ankles and your feet. But we're not going
• 3:01:27
  Speaker 6: to focus on your feet. We're just going to focus
• 3:01:30
  Speaker 6: on the legs. I realize that now that I've mentioned
• 3:01:36
  Speaker 6: your feet, it probably focuses on them anyway. For maybe
• 3:01:41
  Speaker 6: I should focus on your feet.
• 3:01:43
  Speaker 11: A little bit.
• 3:01:47
  Speaker 6: You can have them in your awareness the same as
• 3:01:52
  Speaker 6: you have your thighs in your awareness. Even though we
• 3:01:56
  Speaker 6: haven't been focusing on your thighs few minutes that we
• 3:02:02
  Speaker 6: focus in on your ankles, there's still that sensation of
• 3:02:16
  Speaker 6: comfort in your thighs, and there's that movement of energy
• 3:02:31
  Speaker 6: because the thighs hold lots of different sensations. Of course,
• 3:02:38
  Speaker 6: there's the muscles, the big straw muscles that we have
• 3:02:43
  Speaker 6: in our thighs, but the skin on the outside of
• 3:02:57
  Speaker 6: the thighs, as in the outside side of all of
• 3:03:01
  Speaker 6: our body, can be very sensitive, sensitive to the touch,
• 3:03:13
  Speaker 6: sensitive to temperature. And inside your thighs the bones, there's
• 3:03:27
  Speaker 6: the muscle, there's the blood, vessels, the ar trees, all
• 3:03:33
  Speaker 6: this stuff that's inside your thighs. I guess sometimes it'd
• 3:03:42
  Speaker 6: be nice if you could actually put your fingers inside
• 3:03:46
  Speaker 6: your thighs and a message, so you can message on
• 3:03:52
  Speaker 6: the outside, of course, but to be able to get
• 3:03:55
  Speaker 6: deep into the muscles, and to be able to just
• 3:03:58
  Speaker 6: message inside your thighs, message in the bones of your leg,
• 3:04:07
  Speaker 6: message in all the veins, and just gently healing your thighs,
• 3:04:21
  Speaker 6: and you could move down message and inside your knees,
• 3:04:28
  Speaker 6: just message in those bones, but with healing fingertips, spreading
• 3:04:35
  Speaker 6: that healing energy deep into the joints of your knees.
• 3:04:46
  Speaker 6: Of course, there's the back of your your knee, or
• 3:04:49
  Speaker 6: the inside crease where your knee is. It's a very
• 3:04:56
  Speaker 6: sensitive area. Vere it feels very nice when you stroke it.
• 3:05:03
  Speaker 6: That might be because it's an area that's not really
• 3:05:07
  Speaker 6: touched very often. It's almost like a hidden part, that
• 3:05:13
  Speaker 6: crease in your legs. It's almost like a part that
• 3:05:22
  Speaker 6: has a sensitivity which is a little bit different. Of course,
• 3:05:33
  Speaker 6: it's protected by your legs. So you can imagine putting
• 3:05:45
  Speaker 6: your fingers into that crease in your legs, that fold
• 3:05:55
  Speaker 6: in between your legs. You can just message with your fingertips,
• 3:06:00
  Speaker 6: letting your fingertips going inside, massage in the muscle tissue.
• 3:06:11
  Speaker 6: You can of course feel the bones of your knees
• 3:06:17
  Speaker 6: healing through your fingertips. And then as you go down
• 3:06:30
  Speaker 6: to your calf muscles, Now that's a part I'd like
• 3:06:33
  Speaker 6: to be able to really put my fingertips deep inside
• 3:06:39
  Speaker 6: my calf muscles, massage in every single tissue of that muscle,
• 3:06:49
  Speaker 6: healing every part, and then doing the same for my shins,
• 3:07:02
  Speaker 6: massage in and gently stroking the bones, gently stroking them,
• 3:07:10
  Speaker 6: healing in a loving way, because they deserve to be
• 3:07:14
  Speaker 6: treated as the precious bones that they are, because our
• 3:07:22
  Speaker 6: legs are so precious as in all the other parts
• 3:07:25
  Speaker 6: of our body, and more precious of any chure on
• 3:07:33
  Speaker 6: the planet. When you start to think about your legs
• 3:07:50
  Speaker 6: in this way, it can change your perspective. It might
• 3:08:01
  Speaker 6: sound a bit a bit silly to start with the
• 3:08:08
  Speaker 6: idea of having love for your legs, showing appreciation for
• 3:08:16
  Speaker 6: your thighs, wanting to be able to put your hands
• 3:08:23
  Speaker 6: in your thighs, the massage the muscles and the bones,
• 3:08:32
  Speaker 6: and to get your fingers deep in there, releasing all tension.
• 3:08:40
  Speaker 6: Just to show how much you care about your legs,
• 3:08:50
  Speaker 6: how much you care for what your legs do for
• 3:08:54
  Speaker 6: you regularly, your knees, your ankles, the strength of your ankles,
• 3:09:11
  Speaker 6: considering how thin they are compared to the rest of
• 3:09:16
  Speaker 6: your legs, especially your thighs. Yeah, they're so strong, so flexible,
• 3:09:30
  Speaker 6: absolutely amazing things. Your ankles are truly a gift because
• 3:09:43
  Speaker 6: of what they do for you, supporting all that weight,
• 3:09:53
  Speaker 6: regardless of how what weight you are, even if you're
• 3:09:58
  Speaker 6: only eight stone, hm, it's still a lot of weight
• 3:10:03
  Speaker 6: for these little ankles. Now, I'm a lot heavier than
• 3:10:10
  Speaker 6: eight snoon double down, Yet my ankles support my body
• 3:10:20
  Speaker 6: all the time. Orthough they do give off a sigh
• 3:10:27
  Speaker 6: of relief when I sit down as I have my
• 3:10:32
  Speaker 6: whole legs do my feet feet also go, my toes clap.
• 3:10:43
  Speaker 6: I'm so happy. Your legs really are amazing, and I
• 3:11:12
  Speaker 6: know that talking about talking about your legs is probably
• 3:11:18
  Speaker 6: possibly among the most most boring things you've ever heard
• 3:11:23
  Speaker 6: anyone say possibly you're boring or not. Everything I said
• 3:11:31
  Speaker 6: is true. Your legs are amazing. Your legs deserve not
• 3:11:48
  Speaker 6: just respect, they deserve to relax deeply. They deserve to
• 3:12:07
  Speaker 6: take some time out of the day to just let
• 3:12:12
  Speaker 6: go completely. Your legs really can relax. And because the
• 3:12:49
  Speaker 6: legs are so such a most, you know, very important
• 3:12:54
  Speaker 6: part of your body. When you relax your legs, the
• 3:12:58
  Speaker 6: rest of your body also naturally follows in that journey
• 3:13:10
  Speaker 6: of comfort. I can feel it in my hips. My
• 3:13:22
  Speaker 6: hips feel really loose, and also my ler back as well.
• 3:13:31
  Speaker 6: My lower back really feels it feels stretched, even though
• 3:13:37
  Speaker 6: I'm just sitting in a chair and there's no stretching
• 3:13:43
  Speaker 6: as far as I'm aware that I'm doing. It's almost
• 3:13:46
  Speaker 6: as if the muscles are just relaxed so much that
• 3:13:50
  Speaker 6: there is a natural stretch as the tension has reduced
• 3:13:59
  Speaker 6: a lot. And I'm now going to count down from
• 3:14:18
  Speaker 6: ten down to one, and you can continue to fill
• 3:14:29
  Speaker 6: wonderfully relaxed ten nine, eight, seven, six, five, four three
• 3:15:05
  Speaker 6: two Why relaxed? So I'm just going to count down
• 3:15:28
  Speaker 6: from five down to one, and as a countdown, if
• 3:15:32
  Speaker 6: you just focus on the numbers, just the numbers counting down.
• 3:15:40
  Speaker 6: And notice how you feel in this moment as you
• 3:15:50
  Speaker 6: hear the numbers counting down, knowing that those numbers counting
• 3:15:57
  Speaker 6: down represent you feeling calmer, not just in your body,
• 3:16:08
  Speaker 6: but also relaxing your mind. I just notice how you feel.
• 3:16:17
  Speaker 6: There's nothing to do, there's nothing to say, there's nothing
• 3:16:23
  Speaker 6: to think about, starting with number five, four, three two one.
• 3:17:16
  Speaker 6: As you notice the gradual letting go the tension in
• 3:17:28
  Speaker 6: your body, you may also begin to notice and be
• 3:17:36
  Speaker 6: aware of how your mind is starting to slow down.
• 3:17:47
  Speaker 6: This is just a natural thing that happens. It's not
• 3:17:53
  Speaker 6: really a special procedure. It's just natural because as your
• 3:18:00
  Speaker 6: body relaxes, your mind also starts to relax. And the
• 3:18:06
  Speaker 6: more your mind relaxes, the more your body relaxes. It's
• 3:18:10
  Speaker 6: just a continuous circle of relaxation. And there's that calmness
• 3:18:22
  Speaker 6: that comes from relative quietness. You know, even even if
• 3:18:29
  Speaker 6: there's background sounds, either your side or mine is still
• 3:18:37
  Speaker 6: going to be quite calm. You know, you haven't got
• 3:18:42
  Speaker 6: the television on, there's no music in the background. Unless
• 3:18:47
  Speaker 6: you're listening to the recording with music, of course, you're
• 3:18:55
  Speaker 6: very likely not going to be sitting in a room
• 3:18:57
  Speaker 6: with other people. Of course you might be, but generally
• 3:19:02
  Speaker 6: it's more ideal if you can do this on your own,
• 3:19:06
  Speaker 6: so no distractions, and when you stop thinking about stuff,
• 3:19:23
  Speaker 6: relaxation automatically rises, a sense of comfort starts to grow,
• 3:19:38
  Speaker 6: and without trying to build it up into something fantastical
• 3:19:45
  Speaker 6: or something magical, this is just a natural process, something
• 3:19:57
  Speaker 6: that's easy to accomplish. In fact, it's almost you know,
• 3:20:07
  Speaker 6: the sense of relaxing completely happens really when you put
• 3:20:14
  Speaker 6: no effort into it. It's not something that you can
• 3:20:18
  Speaker 6: really force. It's something that happens naturally. And part of
• 3:20:30
  Speaker 6: the process of this recording and others is simply two
• 3:20:42
  Speaker 6: allow you to take advantage of this space this time.
• 3:20:55
  Speaker 6: It's just let go to just be here, to be
• 3:21:07
  Speaker 6: in tune with how you feel, yet with the intention
• 3:21:23
  Speaker 6: of wanting to relax deeply and maybe even to fall asleep,
• 3:21:35
  Speaker 6: depending on what it is that you wish for yourself
• 3:21:42
  Speaker 6: in this moment. As we know, relaxing is the majority
• 3:21:58
  Speaker 6: of the process fallen asleep. The actual falling asleep part
• 3:22:03
  Speaker 6: is the tiny bit at the end. The deeper relaxed
• 3:22:12
  Speaker 6: you become the easier you find yourself drifting, But you
• 3:22:34
  Speaker 6: can also if you choose stay focused on my voice
• 3:22:42
  Speaker 6: and really enjoy the process of gradually relaxing each muscle
• 3:23:14
  Speaker 6: in your body effortlessly and just observing the sensation of
• 3:23:41
  Speaker 6: letting go completely. This time, I'm going to count from
• 3:23:57
  Speaker 6: six down to one, and you can notice your mind
• 3:24:10
  Speaker 6: calming down more with each number that you hear me say, naturally,
• 3:24:24
  Speaker 6: feeling calm and slow and peaceful sex five, four, three, one,
• 3:27:27
  Speaker 6: being aware of how your mind to slow right down,
• 3:27:40
  Speaker 6: sinking deeply into relaxation. And as you focus on your mind,
• 3:28:03
  Speaker 6: you may notice that there are some thoughts still there,
• 3:28:16
  Speaker 6: maybe some stubborn thoughts that for some reason perhaps need
• 3:28:25
  Speaker 6: your attention. So what you can do is send love
• 3:28:41
  Speaker 6: to those thoughts. Sprinkle those thoughts with love. Might all
• 3:28:55
  Speaker 6: petals from a flower, Just sprinkle it over them, petals
• 3:29:00
  Speaker 6: filled with love towards those thoughts, to let those thoughts.
• 3:29:08
  Speaker 1: Know that.
• 3:29:10
  Speaker 6: You're not abandoned in them. You just need them. You
• 3:29:16
  Speaker 6: require them to just calm down, slow down, quiet down
• 3:29:31
  Speaker 6: for now. So as you focus on those remaining thoughts,
• 3:29:44
  Speaker 6: as we count down this time from seven down to one,
• 3:29:50
  Speaker 6: with each number, just imagine sprinkling those flower petals of love, kindness,
• 3:30:06
  Speaker 6: gratitude over those thoughts, which will allow them to just
• 3:30:19
  Speaker 6: melt away and relax deeply. With every number, those thoughts
• 3:30:34
  Speaker 6: will become more and more relaxed, starting with number seven, six, five, four, three, two, one.
• 3:33:18
  Speaker 6: And as you now notice how relaxed you're feeling in
• 3:33:35
  Speaker 6: your body, we're going to focus on your hands, because
• 3:33:56
  Speaker 6: the more relaxed your hands are, the more relaxed your
• 3:34:03
  Speaker 6: body and mind are. And there's you focus on your
• 3:34:24
  Speaker 6: hands and your fingers. There's nothing needed to be done.
• 3:34:35
  Speaker 6: There's no clenching of fists or tents in the fingers
• 3:34:40
  Speaker 6: or anything like that. It's just noticing and focusing on
• 3:34:54
  Speaker 6: your hands, noticing how they feel. Because the more relaxed
• 3:35:22
  Speaker 6: your hands feel, the calmer your mind feels, and the
• 3:35:32
  Speaker 6: more comfort you feel throughout your body.
• 3:35:46
  Speaker 3: And you.
• 3:35:49
  Speaker 6: May have already tist you mind is starting to dress
• 3:36:34
  Speaker 6: like sam just on your hands and fingers, allowing them
• 3:36:50
  Speaker 6: to experience a real deepening of that relaxation in your
• 3:37:03
  Speaker 6: hands and fingers more and more relaxed. With each number
• 3:37:30
  Speaker 6: from eight down to one, you can almost feel that
• 3:37:43
  Speaker 6: healing and relaxing energy spreading into your hands and fingers,
• 3:37:56
  Speaker 6: becoming more relaxing, with each number.
• 3:38:17
  Speaker 5: Going down.
• 3:38:20
  Speaker 6: From eight down to one, drifting, drifting again, starting with
• 3:38:43
  Speaker 6: number eight, seven, six, five, four, three, just being here now,
• 3:42:44
  Speaker 6: nothing to think about, nothing to do, nothing to say,
• 3:42:54
  Speaker 6: and everything just feels calm. And this is your natural
• 3:43:05
  Speaker 6: state of being. This is how you just normally feel
• 3:43:14
  Speaker 6: when you take away all of that other stuff that
• 3:43:21
  Speaker 6: we add, you know, things like stress and worrying and overthinking, anxiety, tension,
• 3:43:39
  Speaker 6: just generally thinking about stuff. You take that away, which
• 3:43:46
  Speaker 6: is what we do. What we do now you're left
• 3:43:56
  Speaker 6: with a real sense of peacefulness which comes to you
• 3:44:07
  Speaker 6: very quickly, because ultimately it's just a feeling, a feeling
• 3:44:22
  Speaker 6: of comfort, almost as if you've gone inside yourself and
• 3:44:29
  Speaker 6: you've found a special place where everything is peaceful, a
• 3:44:44
  Speaker 6: place where you can feel relaxed and your natural sense
• 3:44:52
  Speaker 6: of comfort, a place where you can be you, where
• 3:45:03
  Speaker 6: you can accept yourself for who you are, the place
• 3:45:10
  Speaker 6: where you're not trying to please anybody else ever, the
• 3:45:20
  Speaker 6: place where you can actually not just love yourself, but
• 3:45:30
  Speaker 6: in some ways more importantly, you can like yourself, appreciate
• 3:45:39
  Speaker 6: who you are. That sense of gratitude is in the
• 3:45:54
  Speaker 6: air all around you. That's also a place where you
• 3:46:08
  Speaker 6: can actually feel the healing energy soaking into your body.
• 3:46:22
  Speaker 6: Healing energy soaking into your body, and that healing energy
• 3:46:34
  Speaker 6: spreads through your veins, traveling to each and every single
• 3:46:45
  Speaker 6: part of your body, and you start to realize that actually,
• 3:46:57
  Speaker 6: that healing energy, it's not just entered into your brain,
• 3:47:05
  Speaker 6: it's become part of your brain, and that spinal fluid
• 3:47:18
  Speaker 6: is now mixed with healing energy, not just allowing you
• 3:47:29
  Speaker 6: to feel so much more relaxed and healthy in this moment,
• 3:47:41
  Speaker 6: but also you start to realize that actually, what's happening
• 3:47:51
  Speaker 6: now with that healing, relaxing energy spreading through your body,
• 3:48:01
  Speaker 6: it's actually changing your life. It's actually changing the way
• 3:48:12
  Speaker 6: you're going to feel not just now, but tomorrow and
• 3:48:19
  Speaker 6: the next day. As your health improves, not just your
• 3:48:28
  Speaker 6: physical health, but your mental health. Things that used to
• 3:48:36
  Speaker 6: bother you in the past, for some reason, no longer
• 3:48:43
  Speaker 6: have the effect that they used to because something has
• 3:48:50
  Speaker 6: changed deep within you. Maybe things things they used to
• 3:49:03
  Speaker 6: cause you to feel anger no longer have that power
• 3:49:15
  Speaker 6: to control you the way they seem to be able
• 3:49:21
  Speaker 6: to before. As you realize that you're the one who
• 3:49:32
  Speaker 6: decides what affects you. You're the one who decides to
• 3:49:46
  Speaker 6: feel relaxed and calm when you choose to enjoy noticing
• 3:50:00
  Speaker 6: these natural developments of healing, continuing to grow and improve
• 3:50:15
  Speaker 6: your life day by day, including of course, your ability
• 3:50:28
  Speaker 6: to relax so much easier and sleeping is the most
• 3:50:44
  Speaker 6: natural thing in the world to you, because falling asleep
• 3:50:55
  Speaker 6: is something that you've done so many times in your life,
• 3:51:06
  Speaker 6: and you know that you were born, as we all were,
• 3:51:11
  Speaker 6: with the ability to fall asleep naturally. We were born
• 3:51:23
  Speaker 6: with that ability to just drift off into a deep,
• 3:51:34
  Speaker 6: healing sleep. Even when we're kids, sometimes will fall asleep
• 3:51:46
  Speaker 6: when we don't even want to try to tell us
• 3:51:50
  Speaker 6: stay awake. Maybe it's a birthday in the morning, or
• 3:51:55
  Speaker 6: it's Christmas or holiday or something we look forward to.
• 3:52:00
  Speaker 6: We don't want to go to sleep. But the more
• 3:52:04
  Speaker 6: we want to stay awake, the more we just start
• 3:52:09
  Speaker 6: to drift. And the more you fight drifting, the more
• 3:52:17
  Speaker 6: you try to stop yourself and drift in a safe
• 3:52:22
  Speaker 6: the deeper and stronger that drifting becomes. Because we're born
• 3:52:34
  Speaker 6: not just with the need to relax deeply and to
• 3:52:40
  Speaker 6: naturally fall asleep, but it's our birthright, it's part of
• 3:52:50
  Speaker 6: our DNA, and sometimes get older in life, perhaps at
• 3:53:03
  Speaker 6: times we have forgotten that relaxing completely. It's not only
• 3:53:18
  Speaker 6: a wonderfully pleasant experience, it's also really easy. It's very,
• 3:53:42
  Speaker 6: very easy to let go, because that's all it is.
• 3:53:48
  Speaker 3: It is just.
• 3:53:52
  Speaker 6: Deciding to let go. And when you press the play
• 3:54:04
  Speaker 6: button on my recordings, you have given permission for my
• 3:54:14
  Speaker 6: voice to relax you. When you press that play button,
• 3:54:23
  Speaker 6: you have given me permission for my words to affect
• 3:54:34
  Speaker 6: you in a positive, only a positive way, opening up
• 3:54:51
  Speaker 6: your mind to useful and healing suggestions that can have
• 3:55:14
  Speaker 6: such an amazing effect on how you feel right now,
• 3:55:26
  Speaker 6: as well as those changes that continue long after the
• 3:55:36
  Speaker 6: recording ends, those changes within you that continue to flourish
• 3:55:48
  Speaker 6: and grow, transforming your life in positive, beautiful way, allowing
• 3:56:07
  Speaker 6: you to move forward in your life in the direction
• 3:56:13
  Speaker 6: that you choose for yourself. And this feeling, this feeling
• 3:56:31
  Speaker 6: that you can experience a safety, comfort, calmness, just feels
• 3:56:47
  Speaker 6: so nice. It's such a healthy place to be, and
• 3:57:08
  Speaker 6: that positivity grows within you each and every day. Moving forward,
• 3:57:29
  Speaker 6: you're going to find that you're more relaxed physically, and
• 3:57:41
  Speaker 6: in your mind is more relaxed. And it's not that
• 3:57:49
  Speaker 6: you're thinking slower, it's just that your mind will be
• 3:57:55
  Speaker 6: less clogged up with unnecessary, sorry negativity, because from now on,
• 3:58:08
  Speaker 6: your mind rejects negativity. From now on, you're going to
• 3:58:17
  Speaker 6: start noticing when negativity arises, and you can just say stop, stop,
• 3:58:37
  Speaker 6: and that negativity will turn around and leave you alone.
• 3:58:52
  Speaker 6: Stop and that negativity would disappear. And as you notice
• 3:59:12
  Speaker 6: that you feel way more relaxed than you probably expected,
• 3:59:26
  Speaker 6: you can now congratulate yourself because you're the person that
• 3:59:36
  Speaker 6: has done this. You are the one that has opened
• 3:59:42
  Speaker 6: your mind up to the simple facts that you can
• 3:59:50
  Speaker 6: feel more relaxed in your body and in your mind.
• 4:00:01
  Speaker 6: You've opened your mind up to the birthright of being
• 4:00:07
  Speaker 6: able to just fall asleep easily when you choose. And
• 4:00:24
  Speaker 6: that's a nice feeling. Don't you think it feels nice?
• 4:00:31
  Speaker 6: Doesn't it? To feel calm? All that healing energy is
• 4:00:41
  Speaker 6: spreading through your body and your mind to spend time
• 4:00:52
  Speaker 6: in a special place where negativity can no longer enter.
• 4:01:09
  Speaker 6: Negativity is banned, it's barred, it's not allowed entry. Doesn't
• 4:01:18
  Speaker 6: it doesn't. This doesn't deserve to be here. It doesn't
• 4:01:22
  Speaker 6: belong here. Negativity has no place in your life, which
• 4:01:41
  Speaker 6: makes room for more comfort, more heathing, more relaxation, more peace.
• 4:02:13
  Speaker 6: It feels nice, doesn't it? Just the let go with everything.
• 4:02:38
  Speaker 6: I'm not gonna count down now from twenty down to one.
• 4:02:46
  Speaker 6: You can continue to relax. If you choose, you can
• 4:02:56
  Speaker 6: drift to sleep. With every number you hear me say,
• 4:03:10
  Speaker 6: you can fill twice as relaxed, or if you choose,
• 4:03:18
  Speaker 6: you can fill twice as sleeping now twenty nineteen, eighteen, seven, eighteen, sixteen, fifteen, fourteen, thirteen, two, twelve, eleven,
• 4:04:59
  Speaker 6: t ten, nine, eight, seven, six, five.
• 4:05:49
  Speaker 3: Four h.
• 4:06:23
  Speaker 6: This is your time to just take a break, your
• 4:06:33
  Speaker 6: time to relax, to allow your mind to slow down,
• 4:06:52
  Speaker 6: to give yourself permission to take a break from everything.
• 4:07:11
  Speaker 6: And you're the only person that can make that decision.
• 4:07:18
  Speaker 6: You're the only person that can actually tell your mind
• 4:07:26
  Speaker 6: to just relax, to just take some time off so
• 4:07:50
  Speaker 6: that you can focus on your body, getting in touch
• 4:07:55
  Speaker 6: with how you feel physically, and in the process of
• 4:08:13
  Speaker 6: this body scan where you focus on different parts of
• 4:08:17
  Speaker 6: your body, those parts that you focus on and observe
• 4:08:31
  Speaker 6: even though you're not purposely requesting for those parts of
• 4:08:40
  Speaker 6: your body to relax, it's kind of expected. You expect
• 4:08:49
  Speaker 6: when you listen to my voice to feel more relaxed naturally,
• 4:09:02
  Speaker 6: because when you're listening to me, your attention is focused
• 4:09:12
  Speaker 6: on my words, and as my words guide you to
• 4:09:23
  Speaker 6: focus on those parts of your body, your focus increases,
• 4:09:43
  Speaker 6: which actually calms your mind. And when your mind calms down,
• 4:10:04
  Speaker 6: your body relaxes. And when your body calms down, your
• 4:10:26
  Speaker 6: mind relaxes. And even though we've not really started to
• 4:10:43
  Speaker 6: focus on your body, you can already feel that healing
• 4:10:56
  Speaker 6: energy spreading through your body, pushing out stress and tension,
• 4:11:15
  Speaker 6: healing all the parts of your body, including your skin,
• 4:11:23
  Speaker 6: your bones, your blood, all of your organs inside your body,
• 4:11:31
  Speaker 6: all of the muscles, all of the fat, all of everything,
• 4:11:40
  Speaker 6: every hair on your body is filled with that healing energy.
• 4:11:54
  Speaker 6: And when your brain fills with that healing energy, the
• 4:12:10
  Speaker 6: feeling of comfort and relaxation increases, deeply increases in a
• 4:12:35
  Speaker 6: way to your mind starts to fill, perhaps bit drowsy
• 4:12:55
  Speaker 6: because it's not needed, and it may start to drift
• 4:13:14
  Speaker 6: if that's what's needed. So if you're listening to this
• 4:13:23
  Speaker 6: and what you need is deep relaxation, that's what you get.
• 4:13:29
  Speaker 3: If what you need is.
• 4:13:33
  Speaker 6: To fall asleep naturally and easily as your mind drifts,
• 4:13:42
  Speaker 6: that's also what happened because by pressing that play button
• 4:13:57
  Speaker 6: on the podcast and listening to me, you give permission
• 4:14:04
  Speaker 6: for your body and your mind. In fact, you give
• 4:14:15
  Speaker 6: the command to your body and your mind to relax
• 4:14:24
  Speaker 6: deeply and to drift off to sleep if that's what
• 4:14:33
  Speaker 6: you want or need. And as I focus on the
• 4:14:49
  Speaker 6: different parts of your body, you may start to just drift.
• 4:15:04
  Speaker 6: And then you come back again and you hear me talking,
• 4:15:08
  Speaker 6: and I'm focusing on a different part of your body,
• 4:15:17
  Speaker 6: and you may find yourself drifting. You don't realize you're
• 4:15:27
  Speaker 6: drifting until you stop drifting and you're alert again to
• 4:15:36
  Speaker 6: my voice. Focusing on a different part of your body
• 4:15:43
  Speaker 6: starts to relax even deeper, because that drifting is basically
• 4:15:54
  Speaker 6: you already in the sleep zone. And the more you drift,
• 4:16:07
  Speaker 6: the longer you drift, and the longer you drift, eventually
• 4:16:17
  Speaker 6: that drifting continues into sleep, and that's the last you
• 4:16:27
  Speaker 6: remember until you wake up.
• 4:16:35
  Speaker 1: In your own time.
• 4:16:37
  Speaker 6: When you experience the right amount of sleep. Fear because
• 4:16:46
  Speaker 6: when you do, and if you do for a sleep,
• 4:16:51
  Speaker 6: it's extremely pleasant, so relaxing, mhm, so deep healing sleep.
• 4:17:18
  Speaker 6: It feels so nice to relax into your own body
• 4:17:26
  Speaker 6: and mind, you as you feel that healing energy is
• 4:17:35
  Speaker 6: spreading through it, relaxing us so deeply, relaxing, use so
• 4:17:50
  Speaker 6: so deeply. We start to focus on your eyes, moving
• 4:18:14
  Speaker 6: down to your jaw, down to your neck, your shoulders, palms, head,
• 4:18:59
  Speaker 6: thus your chest, stomach, your back, your spine, your hips,
• 4:19:47
  Speaker 6: your legs, your feet, your toes, and then feeding, feeting,
• 4:20:29
  Speaker 6: spreading and growing inside your body, feeling you up. Now
• 4:20:45
  Speaker 6: let's focus again, are parts of your body? Focusing this
• 4:20:55
  Speaker 6: time on your forehead. Now on your mouth, your lips,
• 4:21:08
  Speaker 6: your tongue, the whole of your mouth. Focus in on
• 4:21:27
  Speaker 6: your fingers. Maybe you could move your fingers a little bit.
• 4:21:38
  Speaker 6: You can focus on each one individually, both hands. And
• 4:21:53
  Speaker 6: even though you focus on both of your hands, now
• 4:21:59
  Speaker 6: they're almost seemed to just melt into one. Where is
• 4:22:07
  Speaker 6: your right hand? Start in your left hand end almost
• 4:22:15
  Speaker 6: as if just mixed together. Now focusing on your knees,
• 4:22:32
  Speaker 6: just noticing how your knees fell. Now focusing on your elbows,
• 4:22:58
  Speaker 6: Focusing on both of your elbows. Just observing the feeling
• 4:23:13
  Speaker 6: of your elbows now focusing abserving the back of your neck,
• 4:23:55
  Speaker 6: feeding that energy m back with your neck, absurd your ankles,
• 4:24:46
  Speaker 6: being aware of physical sensations in your ankles, like you see, no,
• 4:26:01
  Speaker 6: your toes on both of your feet, being aware how
• 4:26:19
  Speaker 6: your toes. Yeah, right now nine you then how you
• 4:27:10
  Speaker 6: entire body feels, noticing your mind feels now letting go,
• 4:28:07
  Speaker 6: letting go, letting go everything, letting go, letting go, letting
• 4:28:50
  Speaker 6: go everything. Thing. I'm going to start now, and I'd
• 4:29:16
  Speaker 6: like you just, first of all, just to see yourself
• 4:29:20
  Speaker 6: lying down on that message table, lying on your front.
• 4:29:28
  Speaker 6: Your head is supported, your arms are supported, and you
• 4:29:36
  Speaker 6: feel comfortable and breathing. It's really easy, and you feel
• 4:29:46
  Speaker 6: you feel confident in how you look as well. So
• 4:29:49
  Speaker 6: there's none of that issue of body problems or shyness
• 4:29:54
  Speaker 6: because I'm a professional and this is a therapy session,
• 4:30:03
  Speaker 6: so none of that stuff matters whatsoever. This is about you.
• 4:30:14
  Speaker 6: This is about how you feel and how you can
• 4:30:21
  Speaker 6: enjoy that sense of comfort and relaxation that comes from
• 4:30:28
  Speaker 6: letting go and allowing my hands, that my fingers to
• 4:30:34
  Speaker 6: relax you by a message your body. So I want
• 4:30:46
  Speaker 6: to start off just by placing my hands on the
• 4:30:51
  Speaker 6: back of your head, just gently, just you can feel
• 4:30:56
  Speaker 6: what my hands feel like really on you. Yeah, so
• 4:31:04
  Speaker 6: you can maybe feel the warmth of my hands on
• 4:31:07
  Speaker 6: the back of your head. And with my hands to
• 4:31:12
  Speaker 6: the side of your head, not pressing, but just holding
• 4:31:16
  Speaker 6: there very gently, maybe over your ears, and a little
• 4:31:22
  Speaker 6: bit on your face, just so you can feel my
• 4:31:27
  Speaker 6: hands so you can become accustomed to them. And now
• 4:31:42
  Speaker 6: put my hands on the back of your head again
• 4:31:44
  Speaker 6: and gently let them slide down onto the back of
• 4:31:51
  Speaker 6: your neck. You can feel my hands gently stroking the
• 4:32:09
  Speaker 6: back of your neck to start with, just so you
• 4:32:15
  Speaker 6: can get used to the the feeling of my hands
• 4:32:20
  Speaker 6: on your skin, get accustomed to realize that you're safe
• 4:32:29
  Speaker 6: and it's all good, it's all fine. And I'm going
• 4:32:38
  Speaker 6: to start gently messaging the muscles in the back of
• 4:32:42
  Speaker 6: your neck with both hands. Now, this is a very
• 4:32:58
  Speaker 6: trusting situation really, because our necks are so fragile and
• 4:33:06
  Speaker 6: to have someone have their hands around your neck in
• 4:33:10
  Speaker 6: that way can sometimes be problematic for people, which is
• 4:33:16
  Speaker 6: why massages are quite good because it allows you to
• 4:33:20
  Speaker 6: relax and to get in touch with trust to feel
• 4:33:35
  Speaker 6: peaceful and calm, and there's a massage the sides of
• 4:33:47
  Speaker 6: your neck, gently moving from the bottom of your neck.
• 4:33:56
  Speaker 6: It would be sort of near where your shoulders start,
• 4:33:59
  Speaker 6: I guess, all the way up to your jaw. Your
• 4:34:06
  Speaker 6: ear is kind of area that side of your neck.
• 4:34:12
  Speaker 6: Of course, it's a lot longer than the front of
• 4:34:15
  Speaker 6: your neck. The message in the back of your neck,
• 4:34:34
  Speaker 6: especially that area where perhaps we hold tension, and as
• 4:34:43
  Speaker 6: that area's message, you can actually feel a sense of
• 4:34:48
  Speaker 6: release in the back of your neck and maybe you
• 4:34:56
  Speaker 6: can breathe it out as well. Notice how it feels.
• 4:35:02
  Speaker 6: Notice how you feel. They're moving down to that area
• 4:35:16
  Speaker 6: between your neck and your shoulders, that musty area, starting
• 4:35:23
  Speaker 6: to message that area on both sides. I mean, this
• 4:35:30
  Speaker 6: would be the area that a lot of people would
• 4:35:33
  Speaker 6: message if they were going to give you like a
• 4:35:36
  Speaker 6: shoulder message. Even that's not technically the shoulders, but it's
• 4:35:42
  Speaker 6: all the muscles that lead to the shoulders from the
• 4:35:46
  Speaker 6: neck and again that can hold tension and stress. And
• 4:35:54
  Speaker 6: when massaged sometimes a nice deep message is useful, and
• 4:36:02
  Speaker 6: you decide how deep that message is and just allow
• 4:36:20
  Speaker 6: my knuckles just to dig in to get to those
• 4:36:25
  Speaker 6: muscles and to really relaxed all the time being firm
• 4:36:36
  Speaker 6: yet gentle with you and just stroking down that area
• 4:36:55
  Speaker 6: to your actual shoulders, moving into the muscles of your shoulders,
• 4:37:08
  Speaker 6: and maybe initially just pulling up the shoulders a little
• 4:37:12
  Speaker 6: bit off the table, just to give you a little
• 4:37:16
  Speaker 6: bit of a stretch, but very gently. And you've got
• 4:37:26
  Speaker 6: the muscles at the front of your shoulders, the sides
• 4:37:30
  Speaker 6: and the back. Again, this is a part that can
• 4:37:41
  Speaker 6: really take quite a bit of pressure, quite a bit
• 4:37:46
  Speaker 6: of needing if if you wish to really release the
• 4:37:57
  Speaker 6: tension to really get into those muscles, and you can
• 4:38:05
  Speaker 6: let your fingers in there make you feel really nice.
• 4:38:11
  Speaker 6: Sometimes just being stroked gently or being massaged quite strongly,
• 4:38:22
  Speaker 6: it can all be beneficial to the relaxation with the
• 4:38:32
  Speaker 6: muscles in your shoulders. Now to move down your arms,
• 4:38:52
  Speaker 6: we do one arm at a time, starting with your
• 4:38:56
  Speaker 6: right arm. What I do is I just lift your
• 4:39:06
  Speaker 6: arm up, just hold it to the side of you
• 4:39:12
  Speaker 6: the way it still be attached, and I just message
• 4:39:18
  Speaker 6: the tops of your arms all the way down to
• 4:39:31
  Speaker 6: your forearms into your wrists, gently messaging that part. The
• 4:39:58
  Speaker 6: softer part, which is the underpart of the arm, which
• 4:40:05
  Speaker 6: leads to the crease in your elbow the inside it's
• 4:40:10
  Speaker 6: much more sensitive skin. Sometimes just having that stroked, I
• 4:40:28
  Speaker 6: feel really nice, pleasurable and relaxing. Now moving down to
• 4:40:45
  Speaker 6: your right hand, just holding your hand in both of
• 4:40:57
  Speaker 6: my hands, just pressing gently on the back of your
• 4:41:07
  Speaker 6: hand and stretching your fingers ever so lightly at the
• 4:41:18
  Speaker 6: same time, pressing down and massaging each finger, and then
• 4:41:33
  Speaker 6: starting to massage the palms of the hand. Just turning
• 4:41:44
  Speaker 6: the hand gently, stretching it gently, and actually having your
• 4:41:55
  Speaker 6: hand held can really be an emotional experience sometimes, even
• 4:42:03
  Speaker 6: if it is a stranger, So when you don't know
• 4:42:08
  Speaker 6: very well, like a massage person or a therapist, maybe
• 4:42:15
  Speaker 6: because it's intimate and you can feel nice, you can
• 4:42:28
  Speaker 6: feel safe. As I put that right arm back down
• 4:42:39
  Speaker 6: where it was, gonna do the same with your left
• 4:42:48
  Speaker 6: arm exactly the same. Massage the muscles and your arm
• 4:43:01
  Speaker 6: all the way down, do your rest stroking the inside
• 4:43:10
  Speaker 6: of your arm, just being gentle or as firm as
• 4:43:19
  Speaker 6: you require, and then massaging your left hand, stretching the fingers, gently,
• 4:43:45
  Speaker 6: massaging the palm of your left hand. H you feel
• 4:44:02
  Speaker 6: so so relaxing, so comforting, and I just rest your
• 4:44:30
  Speaker 6: left arm back down. Start to message your back, the
• 4:44:44
  Speaker 6: biggest part of your body, starting at the top, starting
• 4:44:55
  Speaker 6: again where we already have been, an area at the
• 4:44:59
  Speaker 6: top in between your shoulders, near your neck. Going back,
• 4:45:06
  Speaker 6: the massage in the area again, but this time moving downwards,
• 4:45:18
  Speaker 6: taking a downward stroke to the middle of your back,
• 4:45:26
  Speaker 6: working from the outside inwards. It's a massage in the
• 4:45:34
  Speaker 6: your back, but the outsides of your back, the parts
• 4:45:46
  Speaker 6: where your arms would maybe rest against, almost the part
• 4:45:59
  Speaker 6: that connects your front to your back. Just messaging down
• 4:46:15
  Speaker 6: firmly but gently, as firm as you want, moving down
• 4:46:25
  Speaker 6: and moving across a little bed, and moving all the
• 4:46:28
  Speaker 6: way down again, being very gentle yet firm as you choose.
• 4:46:43
  Speaker 6: Eventually you get to the spine. We can massage the
• 4:46:47
  Speaker 6: muscles and either side of your spine from the top
• 4:46:52
  Speaker 6: of your neck all the way down to your lower back.
• 4:47:04
  Speaker 6: We can do that a few times. Sometimes people would
• 4:47:10
  Speaker 6: use the knuckle or the you know, two fingers and
• 4:47:17
  Speaker 6: just go your side of the spine, almost just push down,
• 4:47:24
  Speaker 6: go all the way down to the bottom of the spine,
• 4:47:28
  Speaker 6: each time releasing tension and opening up the body. Stretching
• 4:47:39
  Speaker 6: your body so that you feel more relaxed but at
• 4:47:46
  Speaker 6: the same time rejuvenated. And now I'm going to move
• 4:48:02
  Speaker 6: to one side, to your right side, and from the
• 4:48:11
  Speaker 6: bottom of your ribs to your pelvis, I'm going to
• 4:48:16
  Speaker 6: massage that area of your back. I'll stretch over the
• 4:48:23
  Speaker 6: other side and I will pull the muscles gently and
• 4:48:28
  Speaker 6: massage and push from one end that side or right
• 4:48:33
  Speaker 6: to my side. It's in the middle of fact to
• 4:48:38
  Speaker 6: where your spine is. Massage in that side of your
• 4:48:43
  Speaker 6: spine the opposite side to where I'm standing. It's almost
• 4:48:50
  Speaker 6: like kneading bread. There's that big area which is firm,
• 4:48:58
  Speaker 6: yet it's there to message. Potentially one of the most
• 4:49:08
  Speaker 6: important places to actually have a message because you really
• 4:49:15
  Speaker 6: feel it. You really feel the release and the pleasure
• 4:49:22
  Speaker 6: of having your lower back massaged. It releases so much
• 4:49:30
  Speaker 6: from your body that's not useful, starting a healing process
• 4:49:40
  Speaker 6: which will continue long after this recording is over. The
• 4:49:53
  Speaker 6: message in this part of your body not only feels
• 4:49:56
  Speaker 6: really good for you, it's actually un to do because
• 4:50:02
  Speaker 6: it is, as I said, like kneading bread. It's a
• 4:50:07
  Speaker 6: part that you can really get hold of and really
• 4:50:12
  Speaker 6: message deeply. If that's your choice, and then I'm going
• 4:50:25
  Speaker 6: to move over to the other side of your body
• 4:50:27
  Speaker 6: and do the same with the opposite part of your
• 4:50:36
  Speaker 6: lower back, kneading and messaging from your sides all the
• 4:50:43
  Speaker 6: way to the middle of your back where your spine
• 4:50:51
  Speaker 6: is pressing and kneading firm and gentle at the same time.
• 4:51:06
  Speaker 6: It feels so releasing this mixture of pleasure, comfort, release, calmness,
• 4:51:19
  Speaker 6: relaxation or mixed together. Plus there's that feeling from your
• 4:51:31
  Speaker 6: stomach as it's being stretched. Even though you're in your
• 4:51:36
  Speaker 6: stomach now, you can feel it being stretched because that
• 4:51:41
  Speaker 6: whole area is connected to your stomach. Now we're gonna
• 4:51:52
  Speaker 6: move or move further up to your top of your body,
• 4:51:58
  Speaker 6: and we did the same this time, starting with your
• 4:52:06
  Speaker 6: upper back. Put my hands forward over and mass massage
• 4:52:12
  Speaker 6: in that area up to your spine, from the side
• 4:52:19
  Speaker 6: of your body up to your spine. So some of
• 4:52:23
  Speaker 6: that message area, that muscle tissue or whatever fatty tissue
• 4:52:30
  Speaker 6: even will be possibly from your chest. There's all connected
• 4:52:36
  Speaker 6: chest and the back connect together. I'm going to be
• 4:52:43
  Speaker 6: massaging and just pulling some of that skin from your
• 4:52:48
  Speaker 6: side up and massaging that area of your upper back
• 4:52:59
  Speaker 6: all the way to your spine, and then I'll move
• 4:53:06
  Speaker 6: down a bit and I'll continue with the middle of
• 4:53:09
  Speaker 6: your back, doing exactly the same thing as gentle, as
• 4:53:18
  Speaker 6: deep as you choose. Now, I'll move or the other
• 4:53:29
  Speaker 6: side again and do the exact same thing with the
• 4:53:34
  Speaker 6: top of your back on the other side, from pretty
• 4:53:44
  Speaker 6: much underneath your arm area really to your spine, and
• 4:53:57
  Speaker 6: then continue in that all the way down, including your
• 4:54:04
  Speaker 6: lower your middle of your back. Now I'm gonna go
• 4:54:21
  Speaker 6: to your thighs, the backs of your thighs, and the
• 4:54:28
  Speaker 6: sides of your thighs, starting with your right leg. Massage
• 4:54:38
  Speaker 6: in the back and the sides of your thighs gently
• 4:54:48
  Speaker 6: and firmly. There's a lot of muscles there. It's an
• 4:54:54
  Speaker 6: area that can be very tense at times and maybe
• 4:54:58
  Speaker 6: needs a little bit more pressure than the rest of
• 4:55:00
  Speaker 6: the body that's up to you. You can gently stroke
• 4:55:09
  Speaker 6: the back of your legs where you know, opposite your
• 4:55:16
  Speaker 6: knee joint or underneath your knee joint, very sensitive, gentle area.
• 4:55:31
  Speaker 6: And then working down to your calf muscles, Massage in
• 4:55:38
  Speaker 6: your calf muscles thoroughly and deeply, if you choose, using
• 4:55:48
  Speaker 6: both hands, fingers, digging deep to your ankles, in the
• 4:56:07
  Speaker 6: back of your back of your ankles, just gently message
• 4:56:14
  Speaker 6: in that area, maybe lifting the leg and stretching a
• 4:56:26
  Speaker 6: little bit, moving to the right foot, massaging the bottom
• 4:56:51
  Speaker 6: of your feet and the side of your feet gently
• 4:57:06
  Speaker 6: but firm enough so they don't tickle, and just allow
• 4:57:18
  Speaker 6: the pleasure that you get from having your feet massage
• 4:57:24
  Speaker 6: to just overtake you as I continue to message your feet,
• 4:57:33
  Speaker 6: the bottoms of your feet, the sides, your arches, your heel.
• 4:57:43
  Speaker 6: You can put a lot of pressure into your heel
• 4:57:46
  Speaker 6: and it feels amazing, Yet the arches need to be
• 4:57:51
  Speaker 6: a bit more gentle. Stretching your toes gently, a massage
• 4:58:03
  Speaker 6: in the bottoms of your toes with my fingers, each
• 4:58:09
  Speaker 6: one individually. Moving her to the left leg to do
• 4:58:23
  Speaker 6: exactly the same thing, starting at the top of the thighs,
• 4:58:34
  Speaker 6: work in the back of the thighs and the sides,
• 4:58:38
  Speaker 6: massaging deeply and gently the whole area, working all the
• 4:58:49
  Speaker 6: way down. And this is an area that maybe you
• 4:59:02
  Speaker 6: could like to spend more time relaxing and messaging. So
• 4:59:09
  Speaker 6: perhaps if you wanted like a bigger future recording where
• 4:59:16
  Speaker 6: spend more time on one particular area. As you move
• 4:59:25
  Speaker 6: down to your calf muscles. Massage in your calf muscles
• 4:59:39
  Speaker 6: firmly and gently, moving down your rain coord into your feet,
• 4:59:55
  Speaker 6: Massage in the backs of your feet, bottoms of your feet,
• 5:00:06
  Speaker 6: stretching your toes, and message in each tone individually, and
• 5:00:13
  Speaker 6: the feeling of pleasure and release. The experience when your
• 5:00:19
  Speaker 6: having your feet massaged feels really good. Now should turn
• 5:00:42
  Speaker 6: over in your mind. Laying on your back, I'm just
• 5:00:53
  Speaker 6: going to start again for your neck area in your shoulders,
• 5:01:10
  Speaker 6: just to get back in touch with that area. And
• 5:01:21
  Speaker 6: as you move up, I can clean my hands, make
• 5:01:32
  Speaker 6: them more fresh, because now I'm gonna message your face gently,
• 5:01:43
  Speaker 6: starting off with your forehead. Your eyes are closed and
• 5:01:54
  Speaker 6: I can just stretch your eyes a little bit, push
• 5:01:59
  Speaker 6: you up on your eyebrows, and just messaging around your scalp,
• 5:02:16
  Speaker 6: massaging down your cheeks, around your ears, into your chaw,
• 5:02:27
  Speaker 6: gently the side of your neck chin m hm, and
• 5:02:49
  Speaker 6: just moving down from your neck down to your chest,
• 5:03:00
  Speaker 6: starting by massage in the very top of your chest
• 5:03:08
  Speaker 6: where the collarbone is either side of the collarbone, and
• 5:03:22
  Speaker 6: then just massage in the hole of the chest, moving
• 5:03:35
  Speaker 6: the chest around because it's quite a large area you
• 5:03:49
  Speaker 6: can move from one side to the next, moving my
• 5:03:57
  Speaker 6: hands underneath pretty much where your arms are. Stretching up,
• 5:04:09
  Speaker 6: stretching some of the muscles of your back in the process,
• 5:04:18
  Speaker 6: moving up over your chest, and they're moving down again
• 5:04:39
  Speaker 6: and then a layering my hands. They just message gently
• 5:04:44
  Speaker 6: and slide down towards your stomach, starting in the middle
• 5:04:51
  Speaker 6: of your chest, and then gradually my hands moving apart
• 5:05:00
  Speaker 6: and massaging and sliding at the same time, moving down
• 5:05:11
  Speaker 6: to just below your rid cage, moving down, then massaging
• 5:05:26
  Speaker 6: up again, giving your chest all the attention that it
• 5:05:35
  Speaker 6: needs to feel completely relaxed, remembering them. I'm also going
• 5:05:50
  Speaker 6: to be focusing on your sides as well, an area
• 5:05:55
  Speaker 6: that really doesn't get much attention. It feels really good
• 5:06:03
  Speaker 6: when it's massaged, just stroking my hands down the sides
• 5:06:12
  Speaker 6: of your body, just below your arms, all the way
• 5:06:19
  Speaker 6: down to your hips. Now move into your stomach area.
• 5:06:34
  Speaker 6: We're going to stand one side of you like I
• 5:06:38
  Speaker 6: did when I did your luwer back. I'm gonna do
• 5:06:42
  Speaker 6: a similar process of just stretching the muscles from your side,
• 5:06:52
  Speaker 6: gently massaging from one side to the next, move in
• 5:07:06
  Speaker 6: that whole area from below your ribs all the way
• 5:07:11
  Speaker 6: down to below your belly button, and then move around
• 5:07:22
  Speaker 6: to the other side of you and repeat that process
• 5:07:32
  Speaker 6: of relaxing deeply, calmly. You feel loose, you feel free.
• 5:07:47
  Speaker 6: And it's something about having your stomach message that's different
• 5:07:52
  Speaker 6: from any other part because we do have a tendency
• 5:07:59
  Speaker 6: of holding a different kind of stress in her stomach
• 5:08:05
  Speaker 6: that we may not be aware of. As a now
• 5:08:13
  Speaker 6: massage your stomach in front of your stomach, making circles
• 5:08:22
  Speaker 6: around your belly button, and then going the other way around.
• 5:08:38
  Speaker 6: There's a gentleness and a freedom that comes from feeling
• 5:08:45
  Speaker 6: how you're feeling. As I now move down the tops
• 5:08:55
  Speaker 6: of your thighs, the muscles message them and I can
• 5:09:02
  Speaker 6: do this two legs at the same time, pressing down,
• 5:09:11
  Speaker 6: massaging deeply those muscles in your thighs at front of
• 5:09:17
  Speaker 6: your thighs, and moving down to your knees, gently massaging
• 5:09:28
  Speaker 6: your knees, sliding down your shins, putting pressure on either
• 5:09:39
  Speaker 6: side of your shin gently softly but firmly, moving down
• 5:09:52
  Speaker 6: to your ankles, stroking the top of your feet, and
• 5:10:07
  Speaker 6: then with each foot in each hand, just gently messaging
• 5:10:14
  Speaker 6: the whole of the foot. The top, the bottom, your heel,
• 5:10:22
  Speaker 6: your ankle, your toes, messaging every part of your feet
• 5:10:35
  Speaker 6: feels so good to select, go and enjoy the process.
• 5:10:47
  Speaker 6: Enjoy feeling so deeply relaxed. So much comfort and so
• 5:11:06
  Speaker 6: many feelings come just from touching your skin. And you
• 5:11:23
  Speaker 6: can just lie there for as long as you choose,
• 5:11:33
  Speaker 6: enjoying the feeling of deep comfort from being massaged.
• 5:11:45
  Speaker 5: With me.
• 5:11:52
  Speaker 6: Enjoy feeling deeply right. And all we're gonna do is
• 5:12:18
  Speaker 6: blow out some candles. In your mind, there are going
• 5:12:34
  Speaker 6: to be a hundred candles, and you're going to blow
• 5:12:45
  Speaker 6: each one out individually, one by one, starting at one hundred.
• 5:12:56
  Speaker 6: As I count down all the way down to one,
• 5:13:08
  Speaker 6: and each time I say a number, you can imagine
• 5:13:17
  Speaker 6: that candle in front of you, and I'd like you
• 5:13:24
  Speaker 6: to actually physically gently blow that candle out, just so
• 5:13:43
  Speaker 6: it's not big blow, its just a gentle, and that
• 5:13:52
  Speaker 6: candle will extinguish. And then I'll say the next number
• 5:14:03
  Speaker 6: as we move down, and you can just blow that
• 5:14:12
  Speaker 6: one out as well. And as we move down the numbers,
• 5:14:27
  Speaker 6: you'll find yourself feeling more and more relaxed. If you
• 5:14:36
  Speaker 6: need to sleep, you'll also find yourself becoming incredibly tired
• 5:14:46
  Speaker 6: and sleepy. In fact, you may struggle to blow out
• 5:14:57
  Speaker 6: all one hundred of these candles as you feel more
• 5:15:14
  Speaker 6: and more deeply relaxed, more and more deeply tired, and
• 5:15:42
  Speaker 6: the further you go down, the more your mind starts
• 5:15:53
  Speaker 6: to drift. You may find that you stop listening to
• 5:16:04
  Speaker 6: me after a while. And even though there may be
• 5:16:18
  Speaker 6: background sounds where you are, you'll be aware of those
• 5:16:26
  Speaker 6: sounds at the moment you may start to just not
• 5:16:45
  Speaker 6: even notice them at all, because they're unimportant. Where I am,
• 5:17:07
  Speaker 6: I've got the sounds of the birds, there's horrors, the
• 5:17:12
  Speaker 6: pigeon who likes to say hello sometimes, and there's the
• 5:17:20
  Speaker 6: odd plane that goes by, maybe traffic and trains in
• 5:17:31
  Speaker 6: the distance. But none of that scene is important. Whatsoever?
• 5:17:48
  Speaker 6: Are candles you blow out? The less important anything is?
• 5:18:02
  Speaker 13: More candles you blow out, the further seemed to move away.
• 5:18:21
  Speaker 6: From sounds, from general.
• 5:18:30
  Speaker 1: Date.
• 5:18:30
  Speaker 6: Day's stuff seems to just move away on its own.
• 5:18:46
  Speaker 6: You feel more calm with every candle you blow out,
• 5:19:00
  Speaker 6: H guiding you to the next number, Do you hear
• 5:19:16
  Speaker 6: me say? And then you blow that candle out to H.
• 5:19:36
  Speaker 6: So easy, so simple, We're gonna start by introducing the
• 5:19:59
  Speaker 6: fact just candle which is a hundred first candle, she
• 5:20:16
  Speaker 6: is one hundred. When you blow that candle out, you'll
• 5:20:33
  Speaker 6: find immediately a slight change in how you feel, as
• 5:20:51
  Speaker 6: well as a real sense of positivity growing within you,
• 5:21:05
  Speaker 6: relaxation and sleepiness expanding. Starting with one hundred flower out
• 5:21:35
  Speaker 6: by candle now ninety nine, candle ninety eight, can do
• 5:22:41
  Speaker 6: ninety seven, Jenn ninety six, ten ninety five, hand ninety four,
• 5:24:40
  Speaker 6: can do ninety three, ten ninety two and ninety one,
• 5:26:08
  Speaker 6: ten to ninety and eighty nine and eighty eight and
• 5:27:53
  Speaker 6: eighties end eighty eight five Fenn tenn.
• 5:30:38
  Speaker 14: Fenn eighty two, six.
• 5:32:00
  Speaker 6: And two one jan seventy nine, Candle seventy eight, candle
• 5:34:26
  Speaker 6: seventy seven, candle seventy six, candle seventy five, candle seventy four,
• 5:35:39
  Speaker 6: candle seventy three, candle seventy two, candle seventy one, candle
• 5:36:48
  Speaker 6: seventy one, handle seventy and sixty nine, candle sixty eight,
• 5:37:55
  Speaker 6: candle sixty seven, candle sixty five, candle sixty four, candle
• 5:39:00
  Speaker 6: sixty four, candle sixty three, candle sixty two, and sixty
• 5:39:52
  Speaker 6: one candle sixty and fifty nine, hand fifty eight, candle
• 5:41:40
  Speaker 6: fifty seven, hand fifty six, candle fifty five, candle fifty four,
• 5:43:29
  Speaker 6: handle fifty three, candle fifty two, fifty two ten to
• 5:44:58
  Speaker 6: fifty two, candle fifit one, candle fifty candle fourteen nine,
• 5:47:03
  Speaker 6: candle forty eight, candle forty seven, candle forty six, candle
• 5:48:58
  Speaker 6: forty five, yell no foty two, candle for you, handle
• 5:50:57
  Speaker 6: forty camp thirty nine, thirty eight, can't do thirty seven,
• 5:53:37
  Speaker 6: canto thirty five, ten two thirty four, handle thirty three,
• 5:55:43
  Speaker 6: handle thirty one, chandle thirty and two in ten, nine, ten,
• 5:58:41
  Speaker 6: twenty eight and twenty seven, twenty six, can twenty five,
• 6:01:46
  Speaker 6: can ti four, en twenty three and twenty deep two
• 6:03:48
  Speaker 6: and twenty one and to witi yen and ninety candle
• 6:06:33
  Speaker 6: seventeen ten, sixteen chance fourteen ten, tu four and eleven ten, Yeah,
• 6:12:34
  Speaker 6: shame do nine ten eight, chen six cam can do, fo,
• 6:16:45
  Speaker 6: can do seven two ten four. Let go of all
• 6:19:07
  Speaker 6: of those thoughts, worries, concerns about the past, thoughts about
• 6:19:15
  Speaker 6: the future, and even things you've been thinking about today.
• 6:19:21
  Speaker 6: Just let it all go, because none of it is
• 6:19:27
  Speaker 6: useful in this moment. This is your opportunity to just
• 6:19:42
  Speaker 6: focus on feeling relaxed, allowing yourself to get in touch
• 6:19:56
  Speaker 6: with that natural sense of peace that we all have
• 6:20:06
  Speaker 6: within us. It's available for everyone. It just sometimes takes
• 6:20:14
  Speaker 6: a little bit of effort to set up the right
• 6:20:20
  Speaker 6: time and place in order for you to just let go.
• 6:20:28
  Speaker 6: Because when you do decide to let go and relax,
• 6:20:36
  Speaker 6: that's what your body starts to do because you've chosen,
• 6:20:44
  Speaker 6: You've chosen to just allow your body to unwind and
• 6:20:51
  Speaker 6: your mind starts to slow down. And it's a nice feeling.
• 6:21:00
  Speaker 6: It's a nice feeling at the beginning, just to know
• 6:21:04
  Speaker 6: that you have chosen to decide to relax deeply, and
• 6:21:15
  Speaker 6: because you've made that decision, your body will just follow suit.
• 6:21:24
  Speaker 6: Because sometimes all the muscles in your body need is
• 6:21:29
  Speaker 6: just permission from you to relax. Because so often we're busy,
• 6:21:39
  Speaker 6: we're going from here to there, we're walking around and
• 6:21:43
  Speaker 6: we're doing stuff, and the body doesn't have any time
• 6:21:50
  Speaker 6: or space to really relax deeply. So it kind of
• 6:21:59
  Speaker 6: waits for you to lead the way, waits for your permission,
• 6:22:09
  Speaker 6: and when you do give your permission, when you give
• 6:22:15
  Speaker 6: the say. So we may say okay, it's time for
• 6:22:22
  Speaker 6: your body to let go completely and relax totally. Your
• 6:22:31
  Speaker 6: body just follows. It's like a breath of relief. Ah good,
• 6:22:41
  Speaker 6: I can now relax. That feeling at the end of
• 6:22:48
  Speaker 6: a day, of a very physical day that you may
• 6:22:51
  Speaker 6: experience in the past, where you get home and you
• 6:22:55
  Speaker 6: just sit down on a chair, maybe you kick your
• 6:22:59
  Speaker 6: shoes off, and feels so nice knowing that you don't
• 6:23:07
  Speaker 6: have to get up again for a little while at least,
• 6:23:11
  Speaker 6: if you choose you can just sit there for maybe
• 6:23:14
  Speaker 6: an hour to It feels blissful and just by sitting
• 6:23:27
  Speaker 6: down like that, your body knows that it's time to relax.
• 6:23:34
  Speaker 6: Your body has been given permission from you. Because it's
• 6:23:40
  Speaker 6: a mindset in your mind, you're prepared to let go
• 6:23:50
  Speaker 6: of everything and just completely allow all the stress of
• 6:24:01
  Speaker 6: your body to evaporate. Any tensions can just gradually vanish.
• 6:24:19
  Speaker 6: It's almost like magic, really, because that sense of relaxation
• 6:24:31
  Speaker 6: in your body, it's a very natural state. It's not
• 6:24:37
  Speaker 6: something unusual. It may feel unusual when you first start
• 6:24:42
  Speaker 6: to relax, if you if you haven't really spent a
• 6:24:47
  Speaker 6: lot of time focusing and giving yourself this space to
• 6:24:51
  Speaker 6: let go completely and relax. They seem more most alien,
• 6:24:58
  Speaker 6: but it isn't. It's actually the most natural thing in
• 6:25:04
  Speaker 6: the world to let go completely, to relax totally, the
• 6:25:15
  Speaker 6: most natural thing in the world to allow yourself to
• 6:25:26
  Speaker 6: feel really calm in your mind. And it is almost
• 6:25:34
  Speaker 6: like a literal unwinding. It's like you press a button
• 6:25:44
  Speaker 6: and all the tension just releases, and it's like a wheel,
• 6:25:51
  Speaker 6: like a cog, like the inside of a clock, just unwinding,
• 6:25:56
  Speaker 6: and it's almost like you could see the little wind
• 6:26:00
  Speaker 6: up knob that's used just going the opposite way that
• 6:26:06
  Speaker 6: you choose to wind it up, and the energy that
• 6:26:12
  Speaker 6: frenetic stress for energy gradually winding down, losing its power,
• 6:26:23
  Speaker 6: losing its strength, as a sense of relaxation becomes stronger
• 6:26:32
  Speaker 6: and deeper, and you may find a the more relaxed
• 6:26:43
  Speaker 6: you feel, that your mind starts to wonder, maybe seemed
• 6:26:54
  Speaker 6: to stop listening to me for a while, and your
• 6:26:58
  Speaker 6: mind goes somewhere else, and then you realize you're listening
• 6:27:04
  Speaker 6: to me again, and that was just your mind to
• 6:27:09
  Speaker 6: drifting to sleep, which is quite natural because sometimes when
• 6:27:20
  Speaker 6: we're stressed and tense, we're not, I mean I actually
• 6:27:26
  Speaker 6: be aware of what we need, what we physically your
• 6:27:31
  Speaker 6: emotionally need in this moment. But when you allow your
• 6:27:42
  Speaker 6: body and mind to relax completely and you let go
• 6:27:48
  Speaker 6: of all thoughts, concerns, worries, ideas, all letting them go
• 6:27:58
  Speaker 6: allow them to drop onto floor. When you start to
• 6:28:08
  Speaker 6: get in touch with the feelings of such relaxation, feels
• 6:28:20
  Speaker 6: so nice to be in touch with the calmness of
• 6:28:28
  Speaker 6: the different body parts as they become looser and looser.
• 6:28:41
  Speaker 6: Even your breathing seems easier and more natural, effortless, as
• 6:28:53
  Speaker 6: that cool odenters through your mouth or nose into your lungs,
• 6:29:02
  Speaker 6: breathing in comfort and relaxation, and then just breathing out
• 6:29:11
  Speaker 6: any excess remain intention or stress from every part of
• 6:29:19
  Speaker 6: your body and mind. And as you start to focus
• 6:29:27
  Speaker 6: on your mind, maybe you notice that things have come
• 6:29:36
  Speaker 6: to a standstill or maybe just much much lower than before,
• 6:29:46
  Speaker 6: because your mind is not really needed when listening to
• 6:29:54
  Speaker 6: my voice, which allows your mind to relax just as
• 6:30:03
  Speaker 6: deeply as your body. And that's synchronicity between the relaxation
• 6:30:14
  Speaker 6: of your body and relaxation of your mind. Let you
• 6:30:24
  Speaker 6: know that feeling completely calm, loose, and relaxed really is
• 6:30:39
  Speaker 6: a great healing experience fear and has so many positive
• 6:30:55
  Speaker 6: benefits for your body, mind, in your life. To be
• 6:31:03
  Speaker 6: able to let go everything and to relax completely in
• 6:31:15
  Speaker 6: all parts of your body and mind. Even your bones
• 6:31:23
  Speaker 6: are relaxed, or your muscles are relaxed, even the skin
• 6:31:39
  Speaker 6: that covers your body is relaxed. Every hair that you
• 6:31:55
  Speaker 6: have is also deep the relaxed, and your brain really
• 6:32:13
  Speaker 6: starts to feel the benefits.
• 6:32:18
  Speaker 8: Of this.
• 6:32:20
  Speaker 6: Healing relaxation. And as you focus on the inside of
• 6:32:32
  Speaker 6: your scalp where your brain is, you can start to
• 6:32:38
  Speaker 6: realize and notice the benefits of your brain relaxing deeply.
• 6:32:52
  Speaker 6: And then as your brain continues to relax, its ends
• 6:33:00
  Speaker 6: those messages to the rest of your body and your
• 6:33:09
  Speaker 6: mind to rely, relax even more deeply, relax iny more completely,
• 6:33:34
  Speaker 6: letting go of any remaining thoughts or consers, allowed them
• 6:33:46
  Speaker 6: just to drop onto the floor because they're no longer
• 6:33:52
  Speaker 6: necessary in this moment. In this moment to deep relaxation
• 6:34:05
  Speaker 6: and calmness, filling your brain with deep concentrated heathing, calming,
• 6:34:31
  Speaker 6: relaxing every part of your brain, feeling so loose and comfortable,
• 6:34:53
  Speaker 6: so relaxed and peaceful. Your brain feels.
• 6:35:05
  Speaker 1: So light.
• 6:35:08
  Speaker 6: And so healthy in that sense of deep deep comfort
• 6:35:19
  Speaker 6: really does allow you to enjoy those ever increase in
• 6:35:32
  Speaker 6: sensations of comfort, that is spreading throughout your body, relaxing
• 6:35:48
  Speaker 6: each and every muscle of your body.
• 6:35:55
  Speaker 1: E.
• 6:35:57
  Speaker 6: Deeper, deeper, much more deeper than before, much more comfort
• 6:36:22
  Speaker 6: spreading true your body, your mind, be so peaceful and calm,
• 6:36:39
  Speaker 6: so fairy, fairy, peaceful in avery part of your body,
• 6:36:55
  Speaker 6: letting go everything averything, so peaceful time, so relax. A
• 6:37:22
  Speaker 6: very second the passes you feel dper, deeper, relax dper
• 6:37:46
  Speaker 6: and deeperlax came.
• 6:37:57
  Speaker 1: So calm.
• 6:38:02
  Speaker 6: Peace for so very peace, from your head down to
• 6:38:15
  Speaker 6: your toes. Such peace and comfort growing all the time,
• 6:38:31
  Speaker 6: Such peace and comfort spreading through your body and mind
• 6:38:44
  Speaker 6: deep and deeper, Such comfort spreading and sinking deeper into
• 6:39:01
  Speaker 6: every muscle your body, so that you feel amazing, so laxed,
• 6:39:20
  Speaker 6: so piece soul, so relax and peaceful, letting go.
• 6:39:41
  Speaker 15: Everything.
• 6:39:46
  Speaker 6: We're gonna do a body scan, focusing on firstly how
• 6:39:52
  Speaker 6: you feel in your body, not trying to change how
• 6:39:58
  Speaker 6: you feel, no trying to relax, not trying to move
• 6:40:04
  Speaker 6: away from any discomfort or stress or tension. Just accepting,
• 6:40:12
  Speaker 6: observing and accepting how you feel in the different parts
• 6:40:17
  Speaker 6: of your body. Just allowing yourself to be exactly as
• 6:40:24
  Speaker 6: you are, to notice to get in touch with how
• 6:40:35
  Speaker 6: you actually feel in this moment. So I'm going to
• 6:40:43
  Speaker 6: start off by focusing on your hands. Just be aware
• 6:40:54
  Speaker 6: of your hands. I'd like you to move your hands around.
• 6:41:04
  Speaker 6: Just maybe move your fingers a little bit. I've been
• 6:41:09
  Speaker 6: and closing your hands very gently, just so that you
• 6:41:16
  Speaker 6: can get in touch with how your hands and your
• 6:41:24
  Speaker 6: fingers fell with very very slow movements. Focusing now on
• 6:41:45
  Speaker 6: your feet, and if you can just do kind of
• 6:41:52
  Speaker 6: an equivalent with your feet is you've just done with
• 6:41:57
  Speaker 6: your hands, Maybe turn in your ankles, moving your feet around,
• 6:42:07
  Speaker 6: moving your toes gently, but only very gently and very slowly,
• 6:42:21
  Speaker 6: noticing how your feet feel in this moment. Focusing now
• 6:42:36
  Speaker 6: on your eyes, I like you to just focus on
• 6:42:44
  Speaker 6: your eyelids. Maybe you can open and close your eyes
• 6:42:50
  Speaker 6: a couple of times to really get in touch with
• 6:42:55
  Speaker 6: how you feel. When you do close your eyes, the
• 6:43:00
  Speaker 6: muscle changes in your eyes when you do close them,
• 6:43:09
  Speaker 6: maybe raising your eyebrows. It stretches the tops of your eyes,
• 6:43:18
  Speaker 6: perhaps squinting your eyes, scrunching up your eyes just so
• 6:43:27
  Speaker 6: you can hear it again, touch with all aspects of
• 6:43:37
  Speaker 6: how your eyes feel.
• 6:43:43
  Speaker 1: Right now.
• 6:43:53
  Speaker 6: Now focus in on your thighs. Then it just starts
• 6:43:59
  Speaker 6: you to gently tense your thighs, just very very gently,
• 6:44:09
  Speaker 6: just enough so you can become more attuned to the
• 6:44:21
  Speaker 6: physical sensation of your upper legs, the front of your thighs,
• 6:44:30
  Speaker 6: and the backs of your thighs. Noticing and observing how
• 6:44:43
  Speaker 6: your thighs fear. Right now, moving your focus to the
• 6:44:59
  Speaker 6: back of your neck, just noticing the back of your neck,
• 6:45:07
  Speaker 6: the muscles, and of course they lead to the side
• 6:45:12
  Speaker 6: of your neck. They also lead to the top of
• 6:45:17
  Speaker 6: your back, which leads to your shoulders. So as your
• 6:45:23
  Speaker 6: focus on the back of your neck, maybe you can
• 6:45:30
  Speaker 6: move your head gently upwards as if you're looking up,
• 6:45:37
  Speaker 6: Maybe moving your head down as if you're looking down.
• 6:45:46
  Speaker 6: Perhaps moving your head side to side, right to left,
• 6:45:53
  Speaker 6: but only very slowly and very gently. I'm not trying
• 6:46:04
  Speaker 6: to force anything. It has to be very very gentle,
• 6:46:15
  Speaker 6: just so you can be more in touch with the feelings,
• 6:46:29
  Speaker 6: with the sensations of physical sensations of how the back
• 6:46:37
  Speaker 6: of your neck feels right now, as we now focus
• 6:46:56
  Speaker 6: on the tops of your arms, the parts where your
• 6:47:02
  Speaker 6: biceps and your triceps are between your elbow and your shoulders.
• 6:47:10
  Speaker 6: To focus on those parts, the tops of your arms,
• 6:47:18
  Speaker 6: you may like to just tense them, but very very
• 6:47:25
  Speaker 6: gently and slowly. See you not straining or put in
• 6:47:35
  Speaker 6: any pressure whatsoever on your arms. It's just so that
• 6:47:46
  Speaker 6: you can gain more of a sense of how your
• 6:47:55
  Speaker 6: upper arms are feeling in this moment, and just noticing
• 6:48:08
  Speaker 6: as you gently, very gently and slowly tighten the muscles
• 6:48:20
  Speaker 6: and then let go. Notice how the tops of your
• 6:48:29
  Speaker 6: arms feel right now as a now focus on your stomach,
• 6:48:51
  Speaker 6: the area the lower abdomen area below your belly button,
• 6:48:59
  Speaker 6: moving all away down to your hips, just above of
• 6:49:06
  Speaker 6: your grind. Maybe you're able to tense these muscles in
• 6:49:19
  Speaker 6: the area very very gently and slowly, if that's a
• 6:49:35
  Speaker 6: difficult thing to do, and maybe you can just move
• 6:49:42
  Speaker 6: your body, pushing your stomach up, maybe moving a little
• 6:49:50
  Speaker 6: bit to the side using your hips, just so you
• 6:49:56
  Speaker 6: can get more in tune with how your lower abdomen
• 6:50:06
  Speaker 6: area is feeling in this moment, just noticing the physical
• 6:50:27
  Speaker 6: sensations or your lower abdomen. As you move your attention
• 6:50:50
  Speaker 6: to your mouth, notice in your lips and inside your mouth,
• 6:51:04
  Speaker 6: your teeth, your guns, your tongue. Just noticing how your
• 6:51:21
  Speaker 6: tongue in your mouth feels, and it may help by
• 6:51:30
  Speaker 6: moving your tongue around your mouth, moving it to your left,
• 6:51:39
  Speaker 6: maybe pressing it gently against the side of your mouth,
• 6:51:46
  Speaker 6: and then to the right, gently to the side of
• 6:51:51
  Speaker 6: your mouth, perhaps pressing up against the top of your mouth,
• 6:52:01
  Speaker 6: and then down gently against the bottom of your mouth,
• 6:52:09
  Speaker 6: always very slowly, in a very very gentle so that
• 6:52:26
  Speaker 6: you can.
• 6:52:30
  Speaker 1: Be aware.
• 6:52:36
  Speaker 6: Of how you feel in your mouth area. Now I'm
• 6:52:58
  Speaker 6: going to focus.
• 6:53:01
  Speaker 16: On your wrists and I'll ask you to maybe just
• 6:53:17
  Speaker 16: rotate your wrists.
• 6:53:22
  Speaker 6: By moving your hands in a circular motion very gently
• 6:53:32
  Speaker 6: and slowly, just so you can feel the sensations that
• 6:53:54
  Speaker 6: you are currently experiencing in curists. Perhaps move in your
• 6:54:10
  Speaker 6: hands up and down again very very gently and slowly,
• 6:54:36
  Speaker 6: very gentzl and slow. As we know, start to observe
• 6:55:06
  Speaker 6: your lower back. The bad part is just above of
• 6:55:18
  Speaker 6: your hips where your coxis are a whole area which
• 6:55:34
  Speaker 6: also really does include the sides of your body because
• 6:55:42
  Speaker 6: those muscles are very much connected as those muscles also
• 6:55:53
  Speaker 6: move into your hip area connecting to your buttocks, the
• 6:56:02
  Speaker 6: sides of your hips, and if you're physically able to
• 6:56:17
  Speaker 6: do so, maybe you can very gently just move body
• 6:56:29
  Speaker 6: ever so slightly, very slowly, some side to side, just
• 6:56:43
  Speaker 6: enough to gauge how you feel in your lower back.
• 6:57:07
  Speaker 6: Perhaps it could even move your hips gently up and down,
• 6:57:21
  Speaker 6: gently and slowly in order to.
• 6:57:32
  Speaker 1: Be in touch.
• 6:57:36
  Speaker 6: With the physical sensations of your lower back. Has been Now,
• 6:58:00
  Speaker 6: move your attention to your jaw, an area from your
• 6:58:16
  Speaker 6: chin all the way up to near where your ears are. Oh,
• 6:58:26
  Speaker 6: your jaw, you can just if it's okay to do so.
• 6:58:43
  Speaker 6: Gently open your mouth, not wide, no stretching, just very
• 6:58:54
  Speaker 6: gently and slowly opening your mouth thing close in your mouth,
• 6:59:09
  Speaker 6: very gently and slowly, so you can be in touch
• 6:59:35
  Speaker 6: with how your jaw feels. Now, No to send now
• 7:00:12
  Speaker 6: your chest area, and you don't need to do anything
• 7:00:26
  Speaker 6: to move your chest because it moves every time you breathe,
• 7:00:38
  Speaker 6: and it moves very gently and slowly automatically with each
• 7:00:52
  Speaker 6: breath you takee As you focus on how your chest
• 7:01:12
  Speaker 6: feels when you pray, move in your focus to forms
• 7:01:56
  Speaker 6: your elbers. Maybe you're able to very gently and slowly
• 7:02:14
  Speaker 6: tense the muscles in your forearms, and when you do that,
• 7:02:23
  Speaker 6: you can feel your elbows as well, very gently and slowly,
• 7:02:55
  Speaker 6: gently softly up sad your forearms and delpos Noah, I
• 7:03:35
  Speaker 6: think you focus the rest of your back, your upper
• 7:03:49
  Speaker 6: back in the middle, the middle of your back again,
• 7:04:12
  Speaker 6: this part of your body. News Also every time you pray.
• 7:04:27
  Speaker 6: You may not notice that. Usually as you observe your
• 7:04:41
  Speaker 6: upper back in the middle of your back, you can
• 7:04:49
  Speaker 6: really feel that gentle.
• 7:05:01
  Speaker 5: And no.
• 7:05:07
  Speaker 6: Moment million your focus into area, your butties, you grain
• 7:06:00
  Speaker 6: muscles and those bones in your midsection. Just noticing how
• 7:06:37
  Speaker 6: your hips feel. Right now, you can very very gently
• 7:07:01
  Speaker 6: move your hips may be side to side, very gently
• 7:07:13
  Speaker 6: and slowly, hurry gently, softly, and slowly. Everything starts to
• 7:08:09
  Speaker 6: slow down, including the thoughts in your mind and your
• 7:08:21
  Speaker 6: mind itself just starts to gradually. It doesn't have to
• 7:08:31
  Speaker 6: be instant, but just gradually starting too. It's almost like
• 7:08:39
  Speaker 6: time is storing chin. It's a slower pace to maybe
• 7:08:50
  Speaker 6: what you're used to in your day to day life.
• 7:08:59
  Speaker 6: It's a slow movement of energy, very small movements which
• 7:09:26
  Speaker 6: make up the larger movements, which is always the case.
• 7:09:34
  Speaker 6: Now when you move your hand, it might seem like
• 7:09:38
  Speaker 6: it's one movement, but it's lots of minute different muscles
• 7:09:44
  Speaker 6: moving in accordance with each other. And what happens in
• 7:09:55
  Speaker 6: this space that we're sharing is we move from that
• 7:10:12
  Speaker 6: big movement into those smaller movements. Starting to focus on
• 7:10:33
  Speaker 6: how your body feels, not just as a whole, not
• 7:10:40
  Speaker 6: just oh, i'm feel in this way. I'm feeling stressed
• 7:10:45
  Speaker 6: or tense, or I'm feeling relaxed and calm. I'm feeling
• 7:10:50
  Speaker 6: this way, I'm feeling that way. Starting to notice that
• 7:10:57
  Speaker 6: your body begins to present to you small feelings around
• 7:11:11
  Speaker 6: your body, small physical sensations in your legs, whether pleasurable
• 7:11:30
  Speaker 6: or not. Maybe resisting the temptation to label them or
• 7:11:44
  Speaker 6: to judge them, those feelings, just thinking them, thinking about
• 7:11:52
  Speaker 6: them as just being neutral, just feelings, not being particularly concerned,
• 7:12:10
  Speaker 6: but just noticing what your body is telling you. The
• 7:12:25
  Speaker 6: feelings in your arms, instead of feeling the hole of
• 7:12:31
  Speaker 6: the arm, maybe notice those individual feelings, all those different
• 7:12:41
  Speaker 6: muscles and the skin, the hairs of your arms, all
• 7:12:55
  Speaker 6: the internal parts of your arms, the veins, the bones.
• 7:13:11
  Speaker 6: Just being aware of maybe your elbow on your right
• 7:13:17
  Speaker 6: arm has a certain feeling. Maybe your left wrist also
• 7:13:28
  Speaker 6: has its own individual physical sensation. What about your forearm,
• 7:13:52
  Speaker 6: on your right arm, your right forearm, there may not
• 7:14:05
  Speaker 6: be any particular feeling that you could even give a
• 7:14:13
  Speaker 6: name to, may not feel like anything other than just
• 7:14:20
  Speaker 6: a feeling. You know, it's there. The feelings in your shoulders,
• 7:14:34
  Speaker 6: perhaps your shoulders, when you think about them, you're kind
• 7:14:37
  Speaker 6: of almost like they're the same, you know, the same feeling,
• 7:14:44
  Speaker 6: almost like both of your shoulders are just one thing.
• 7:14:50
  Speaker 6: Of course they're not. And when you focus on your
• 7:15:01
  Speaker 6: left shoulder and then on your right shoulder, maybe find
• 7:15:09
  Speaker 6: that you move the muscles a little bit, maybe tense
• 7:15:15
  Speaker 6: the muscles gently, noticing the difference in each shoulder. Your
• 7:15:40
  Speaker 6: lower back, the left side of your lower back and
• 7:15:57
  Speaker 6: the right side of your lower back of course that
• 7:16:08
  Speaker 6: connection to your buttocks and to your hips, and also
• 7:16:20
  Speaker 6: moving up into the middle of your back. And sometimes
• 7:16:35
  Speaker 6: like right now, actually when I focus on their part,
• 7:16:39
  Speaker 6: when I focused on my buttocks and then I focused
• 7:16:44
  Speaker 6: on the middle of my back, I almost felt like
• 7:16:48
  Speaker 6: the muscles in my lower back were being stretched very gently,
• 7:16:58
  Speaker 6: just stretched a little bit, even though I wasn't doing
• 7:17:03
  Speaker 6: anything to try to stretch your lower back. It just
• 7:17:12
  Speaker 6: seemed to happen. The feeling of very gently stretching your
• 7:17:24
  Speaker 6: lower back comes along. I have feeling in your chest,
• 7:17:51
  Speaker 6: just noticing what sensations you are experiencing in your chest
• 7:18:05
  Speaker 6: right now. And there's so much of the chest. Obviously,
• 7:18:21
  Speaker 6: there's the collar bone leading to the chest. You've got
• 7:18:25
  Speaker 6: the chest bone, You've got the muscles in your chest.
• 7:18:36
  Speaker 6: Of course, if you're female, there's possibly the breasts. If
• 7:18:42
  Speaker 6: you're male, you've got the different well why not that
• 7:18:50
  Speaker 6: different these days, But there may be more muscles at
• 7:18:58
  Speaker 6: the top of the chest, but at the side underneath
• 7:19:05
  Speaker 6: it's pretty much the same. Whether you're a man or
• 7:19:08
  Speaker 6: a woman. There's muscles there, muscles that stretch out to
• 7:19:15
  Speaker 6: your back as well as breast tissue which stretches and
• 7:19:19
  Speaker 6: moves into your back. To just being aware of your chest,
• 7:19:36
  Speaker 6: being with whatever feeling there is in your chest. When
• 7:20:03
  Speaker 6: I noticed that, I focus on my chest, I feel
• 7:20:11
  Speaker 6: it in my back and my upper back. I mean,
• 7:20:16
  Speaker 6: I guess the obvious reason would be because you know,
• 7:20:19
  Speaker 6: I breathe in in then it stretches my chest and
• 7:20:30
  Speaker 6: my back at the same time. It feels it feels okay,
• 7:20:51
  Speaker 6: it doesn't feel I got a little bit of pain
• 7:20:55
  Speaker 6: in my right chest, a little bit, not pain, but
• 7:21:02
  Speaker 6: little discomfort, maybe stiffness possibly, I don't know. I noticed
• 7:21:13
  Speaker 6: my shoulders are also wanting to flex for some reason.
• 7:21:22
  Speaker 6: I think that's probably part of my upper back, that
• 7:21:30
  Speaker 6: connection between my shoulders and my upper back, because I
• 7:21:35
  Speaker 6: can move my shoulders and stretch the muscles in my back,
• 7:21:42
  Speaker 6: moving the shoulders backwards or up, which then moves I
• 7:21:49
  Speaker 6: think it's the scapulous in your back. It feels quite nice. Actually,
• 7:22:11
  Speaker 6: a good thing about this is you can, if you
• 7:22:14
  Speaker 6: want to, you can just flex or stimulate the various
• 7:22:28
  Speaker 6: muscles in your body gently in order to get more
• 7:22:35
  Speaker 6: of a sense of how they feel. And when you're relaxing,
• 7:22:51
  Speaker 6: when you do tense and muscle and you let it
• 7:22:55
  Speaker 6: go and you let it relax, it relaxes way more
• 7:23:04
  Speaker 6: than it would normally. But you have to feel that
• 7:23:14
  Speaker 6: you're able to do that. There's no point doing it
• 7:23:18
  Speaker 6: if there's an issue with the per part of your body.
• 7:23:27
  Speaker 6: You need to be gentle with yourself at all times
• 7:23:36
  Speaker 6: when relaxing deeply. It's important to be kind to yourself
• 7:23:56
  Speaker 6: as you notice your mind how much has your mind
• 7:24:04
  Speaker 6: slowed down since we started this recording. How came and
• 7:24:32
  Speaker 6: peaceful is your mind right now? We have nothing to
• 7:24:43
  Speaker 6: think about and just my voice to listen to, because
• 7:24:53
  Speaker 6: you know, the intention behind this recording is relaxation. At
• 7:25:04
  Speaker 6: the very least, for you to feel more relaxed at
• 7:25:11
  Speaker 6: the end of the recording than you did at the beginning,
• 7:25:19
  Speaker 6: at the very least, for your mind to slow down
• 7:25:31
  Speaker 6: because your body continues to relax, because that's what you
• 7:25:45
  Speaker 6: want to happen. That's what you expect to happen, for
• 7:26:05
  Speaker 6: relaxation to fill your body, maybe calm in your mind
• 7:26:25
  Speaker 6: to the point of boredom. When you start maybe to
• 7:26:38
  Speaker 6: drift away, it's almost as if you're moving further away
• 7:27:21
  Speaker 6: from your body in your mind, just leaving that there,
• 7:27:36
  Speaker 6: kind of liking it an escape pod in the spaceship
• 7:27:41
  Speaker 6: a movie, a space movie. You know when they get
• 7:27:44
  Speaker 6: into a little pod in it. Since the month far
• 7:27:51
  Speaker 6: away from the spaceship, safe dream and continue to relax
• 7:28:40
  Speaker 6: drifting slow, em peace so rare and piece and focusing
• 7:30:08
  Speaker 6: on the feeling. But those individual parts of your body
• 7:30:23
  Speaker 6: that are relaxing one by one, you may find that
• 7:30:45
  Speaker 6: every now and then you realize that you aren't listening
• 7:30:56
  Speaker 6: to my voice because your mind started to imagine something different,
• 7:31:08
  Speaker 6: maybe started to almost move into some kind of a
• 7:31:19
  Speaker 6: dreamy state. And then you become aware of my voice again.
• 7:31:31
  Speaker 6: And even though you may want to focus on my voice,
• 7:31:39
  Speaker 6: you may also wish to allow your mind to just
• 7:31:46
  Speaker 6: drift naturally into that space of comfort and safety. As
• 7:32:06
  Speaker 6: you feel more comfort spreading through your body like a
• 7:32:24
  Speaker 6: warm blanket covering you gently, keeping your body at just
• 7:32:41
  Speaker 6: the perfect temperature. And even if you can hear background sounds,
• 7:33:04
  Speaker 6: they just don't seem to matter anymore. There's that sense
• 7:33:17
  Speaker 6: of peace spreads through your mind like a gentle breeze,
• 7:33:36
  Speaker 6: yet strong enough to blow away all negativity, strong enough
• 7:33:49
  Speaker 6: to remove from your mind any anxiety or stress that
• 7:34:02
  Speaker 6: was there before, and blow away any other thoughts or
• 7:34:17
  Speaker 6: feelings that just don't fit with the sense relaxation that
• 7:34:44
  Speaker 6: is feeling your body end your mind unless you focus
• 7:35:09
  Speaker 6: on your mind. The count down from ten down to one,
• 7:35:17
  Speaker 6: and with each number you hear, your mind will become
• 7:35:34
  Speaker 6: slightly more relaxed, just just slightly.
• 7:35:52
  Speaker 1: So.
• 7:35:52
  Speaker 6: From ten down to nine, just a slight movement, nine
• 7:36:00
  Speaker 6: down to eight, just another small change in how you
• 7:36:12
  Speaker 6: feel eight down to seven, that feeling is a gap,
• 7:36:25
  Speaker 6: almost like a gap that starts to get wider, the
• 7:36:31
  Speaker 6: gap between those feelings that you used to have in
• 7:36:40
  Speaker 6: your mind compared to the feelings you have there growing now,
• 7:36:50
  Speaker 6: feelings of comfort and security and confidence, and the gap
• 7:37:00
  Speaker 6: becomes wider. Eight down to seven, seven down to six,
• 7:37:10
  Speaker 6: and when you get to five, your mind will start
• 7:37:15
  Speaker 6: to have a certain physical sensation, almost like there's a
• 7:37:29
  Speaker 6: magnet outside of your head sucking the tension and the
• 7:37:36
  Speaker 6: stress and any remaining feelings that you don't want, sucking
• 7:37:43
  Speaker 6: them out through your skull. And in down to four
• 7:37:54
  Speaker 6: you can start to really experience that sense of not
• 7:38:01
  Speaker 6: just emptiness, but space, a place full of fresh air,
• 7:38:16
  Speaker 6: a place where you can stretch. It's almost as if
• 7:38:23
  Speaker 6: as you go down to four and three, your mind
• 7:38:27
  Speaker 6: is expanding, with this sense of peace and tranquility growing
• 7:38:42
  Speaker 6: as it moves down to When you get to one,
• 7:38:50
  Speaker 6: your mind just feels exactly how you want to feel,
• 7:39:02
  Speaker 6: almost a perfect feeling, maybe a sensation that you'd like
• 7:39:20
  Speaker 6: to keep a place that's safe, where nothing can affect
• 7:39:33
  Speaker 6: you at all, and you can stay in that a
• 7:39:49
  Speaker 6: space of comfort and confidence confident in your own ability
• 7:40:00
  Speaker 6: to create this space and this feeling of comfort within
• 7:40:06
  Speaker 6: your own mind just by counting from ten down to one.
• 7:40:18
  Speaker 6: And this is something that you can do yourself when
• 7:40:23
  Speaker 6: you're on your own the time when you can maybe
• 7:40:30
  Speaker 6: sit down, maybe just for a few minutes, close your eyes,
• 7:40:43
  Speaker 6: just count slowly from ten down to one and re
• 7:40:55
  Speaker 6: experience these feelings in your mind. And when you feel
• 7:41:08
  Speaker 6: that way in your mind, your body copies your mind,
• 7:41:23
  Speaker 6: and that feeling is spread through your spine and your
• 7:41:29
  Speaker 6: nervous system into every part of your body, travels through
• 7:41:37
  Speaker 6: your blood stream, healing and relaxing every particle of your existence.
• 7:42:04
  Speaker 6: And we can we can practice this a few times
• 7:42:13
  Speaker 6: before the end of the recording, and then you can
• 7:42:17
  Speaker 6: practice on your own. And each time you count for
• 7:42:23
  Speaker 6: ten about one, the feelings of comfort, calmness, and deep
• 7:42:38
  Speaker 6: deep relaxation becomes stronger and deeper, filling your mind and
• 7:42:55
  Speaker 6: your brain with these positive to chemicals that spread throughout
• 7:43:04
  Speaker 6: your body, relaxing you so quickly, relaxing your whole body
• 7:43:14
  Speaker 6: and mind so very, very easily, just by counting.
• 7:43:27
  Speaker 5: From ten.
• 7:43:31
  Speaker 6: Down to one. So we're going to do it now.
• 7:43:39
  Speaker 6: I'm going to count from ten down to one. I'd
• 7:43:43
  Speaker 6: like you to repeat the number after me. So when
• 7:43:47
  Speaker 6: I say ten, you can just repeat to yourself ten.
• 7:44:02
  Speaker 6: Just notice, be aware of how you feel in your
• 7:44:11
  Speaker 6: mind and your body. Then when I say nine, you
• 7:44:21
  Speaker 6: can repeat to yourself nine again, noticing the increase in
• 7:44:37
  Speaker 6: comfort and calmness in your mind and in your body.
• 7:44:51
  Speaker 6: The same when I say eight, when I say seven, six,
• 7:45:03
  Speaker 6: when I say five, four, when I say three, two,
• 7:45:21
  Speaker 6: and lastly when I say one, you can repeat that number. Now.
• 7:45:35
  Speaker 6: Of course, when you do this on your own without
• 7:45:41
  Speaker 6: listening to me, you can say the numbers or whatever
• 7:45:48
  Speaker 6: speed that you feel is necessary for you, so you
• 7:45:56
  Speaker 6: can adapt. If you feel you want to say the
• 7:46:02
  Speaker 6: numbers ten down to one faster than I do, then
• 7:46:10
  Speaker 6: you go ahead and do that. Or if you feel
• 7:46:14
  Speaker 6: when you do it yourself, you'd like to have more
• 7:46:19
  Speaker 6: more space between the numbers, maybe take a lot longer
• 7:46:27
  Speaker 6: to get from ten all the way down to one,
• 7:46:37
  Speaker 6: that's your choice also to do. So I'm going to
• 7:46:50
  Speaker 6: count from ten down to one and want to get
• 7:46:58
  Speaker 6: to one. That will be the end of this recording, unless,
• 7:47:06
  Speaker 6: of course, you're listening with music and the music will
• 7:47:10
  Speaker 6: continue ten nine, eight.
• 7:48:25
  Speaker 15: Four fo.
• 7:50:02
  Speaker 17: Assay twenty.
• 7:51:55
  Speaker 6: Ninety eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,
• 7:53:15
  Speaker 6: three two one. Now open your eyes, noticing how you
• 7:53:44
  Speaker 6: physically feel having counted down from twenty to one, allowing
• 7:53:53
  Speaker 6: stress and tension to leave through your fingertips and your toes.
• 7:53:59
  Speaker 6: And as you folks on your fingertips, maybe they feel
• 7:54:04
  Speaker 6: a little bit tingly, which is I suppose quite understanding,
• 7:54:10
  Speaker 6: considering the tension has been exiting your body through your fingertips.
• 7:54:22
  Speaker 6: So now I'm going to count from twenty down to
• 7:54:24
  Speaker 6: one again. This time you're going to feel relief of
• 7:54:32
  Speaker 6: tension and stress, any anxiety that you may have leaving
• 7:54:44
  Speaker 6: through your stomach just leaving through your stomach, almost as
• 7:54:50
  Speaker 6: if it's just releasing the whole of your stomach. You'll
• 7:54:57
  Speaker 6: enable to just above your chest or below your chest,
• 7:55:02
  Speaker 6: rather so surrounding your belly button area, the whole area
• 7:55:09
  Speaker 6: you can feel the tension of your body where it's
• 7:55:13
  Speaker 6: left just releasing from that area, and you may notice
• 7:55:19
  Speaker 6: that your stomach will become very relaxed as I count
• 7:55:24
  Speaker 6: down from twenty down to one. Now twenty nineteen eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,
• 7:56:49
  Speaker 6: four three two what And you can open your eyes
• 7:57:10
  Speaker 6: again if you choose, or you can just keep them
• 7:57:12
  Speaker 6: closed because it feels relaxing. Just notice how your stomach feels,
• 7:57:21
  Speaker 6: I notice as your focus, just do a little scan
• 7:57:25
  Speaker 6: of your body. Just notice how your body feels. Focusing
• 7:57:34
  Speaker 6: on your upper body, your back, chest, stomach, legs, arms, hands, feet,
• 7:57:44
  Speaker 6: just noticing, and you know, you may start to feel
• 7:57:54
  Speaker 6: more of a sense of tiredness, which may be the
• 7:57:57
  Speaker 6: reason listening to this recording, because you.
• 7:58:03
  Speaker 8: Like to.
• 7:58:05
  Speaker 6: Let go completely of everything and drift off into a nice, natural, calm,
• 7:58:18
  Speaker 6: relaxing sleep. So now we're going to focus on your forehead,
• 7:58:37
  Speaker 6: and if you choose, you can incorporate your eyes in
• 7:58:40
  Speaker 6: this focus as well. So your forehead in your eyes,
• 7:58:46
  Speaker 6: it's that whole area basically almost as if you were
• 7:58:51
  Speaker 6: wearing a mask, you know, like a I don't know,
• 7:58:55
  Speaker 6: a Batman mask or something, or I'm trying to find
• 7:59:01
  Speaker 6: zorro or something, you know, the kind of mask that
• 7:59:03
  Speaker 6: covers your eyes but also covers quite a lot of
• 7:59:06
  Speaker 6: the forehead. And focusing on that area, because that's the
• 7:59:13
  Speaker 6: area that we're now going to release tension and stress
• 7:59:17
  Speaker 6: from your mind, from your brain, from your mind, and
• 7:59:23
  Speaker 6: any tension that you may have remaining in your face,
• 7:59:27
  Speaker 6: in your neck, and your jaw, in your eyes, your forehead,
• 7:59:33
  Speaker 6: or your scalp. So basically any tension within your head area,
• 7:59:40
  Speaker 6: including your mind and your brain, and that's going to
• 7:59:48
  Speaker 6: be released through your forehead and your eyes. As I
• 7:59:56
  Speaker 6: comed down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,
• 8:01:32
  Speaker 6: three two one, noticing then you scan your face, your jaw,
• 8:01:58
  Speaker 6: your eyes, your cheap bones, your ears, your forehead, your scalp,
• 8:02:09
  Speaker 6: your neck, the back of your neck, in the front
• 8:02:12
  Speaker 6: of your neck, the side of your neck, and your throat.
• 8:02:19
  Speaker 6: H noticing being aware of the comfort, increased feeling in
• 8:02:30
  Speaker 6: the relaxation, not just in your head and neck and mind,
• 8:02:40
  Speaker 6: also the rest of your body. Just notice how loose
• 8:02:51
  Speaker 6: and calm you feel, and how easily it is to
• 8:02:57
  Speaker 6: just let go completely, let go completely easily. That So
• 8:03:24
  Speaker 6: what I'm going to do now is we're going to
• 8:03:27
  Speaker 6: focus on the top of your head. That am We're
• 8:03:35
  Speaker 6: going to allow every last piece of tension or stress
• 8:03:44
  Speaker 6: that might be lingering or hiding in your body or
• 8:03:50
  Speaker 6: mind or head.
• 8:03:53
  Speaker 7: To just.
• 8:03:55
  Speaker 6: Be sucked out at the top of your head and released.
• 8:04:05
  Speaker 11: Into the air.
• 8:04:07
  Speaker 6: Once sucked out into the clouds, imagine a big cloud
• 8:04:14
  Speaker 6: above your head, almost like a whirlpool, and this is
• 8:04:19
  Speaker 6: can suck that tension out of the top of your
• 8:04:24
  Speaker 6: head and just take it away the good you focus.
• 8:04:35
  Speaker 6: Imagine an opening on the top of your head with
• 8:04:39
  Speaker 6: that tension and stress and any remaining issues may be
• 8:04:44
  Speaker 6: worries or concerns that are of no use to you.
• 8:04:48
  Speaker 6: Now you can all be sucked out at the top
• 8:04:52
  Speaker 6: of your head and taken away. As I count down
• 8:04:58
  Speaker 6: again from to tv D down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,
• 8:06:49
  Speaker 6: four three wah breathe, noticing how you feel, how relaxed
• 8:07:29
  Speaker 6: and calm you physically and mentally feel right now, how
• 8:07:43
  Speaker 6: peaceful your mind feels. It feels so nice to just
• 8:07:52
  Speaker 6: let go, to give yourself some space to breathe easily,
• 8:08:03
  Speaker 6: to think calmly, just to take a break from all
• 8:08:13
  Speaker 6: that pointless worry and concerns about things that you don't
• 8:08:19
  Speaker 6: need to think about right now, because this is your
• 8:08:30
  Speaker 6: time to let go. This is your space to enjoy
• 8:08:36
  Speaker 6: feeling deeply relaxed, peaceful in your mind, relaxed in your body.
• 8:08:49
  Speaker 6: They can feel so good, so nice to just not
• 8:08:58
  Speaker 6: have to do anything to be able to really enjoy
• 8:09:09
  Speaker 6: that serenity that comes with letting go completely, that peacefulness
• 8:09:18
  Speaker 6: that comes with being in this peaceful space. And you
• 8:09:36
  Speaker 6: can keep this sense of calmness for as long as
• 8:09:41
  Speaker 6: you choose. If you choose to drift off into a deep, healing,
• 8:09:56
  Speaker 6: natural sleep, then you can do that. It's completely up
• 8:10:04
  Speaker 6: to you. And you can keep this feeling of calmness
• 8:10:13
  Speaker 6: physically and in your mind for as long as you
• 8:10:18
  Speaker 6: choose to feel completely relaxed, completely relaxed.
• 8:10:34
  Speaker 18: And I'd like you to make up your mind that
• 8:10:40
  Speaker 18: you're going to relax, and I want.
• 8:10:50
  Speaker 6: To explore that with you. What it feels like when
• 8:10:54
  Speaker 6: you actually decide that you're going to relax, not forcing yourself,
• 8:11:03
  Speaker 6: but giving yourself that. Yes, it is a command, really,
• 8:11:09
  Speaker 6: isn't it When you're telling yourself relax in a gentle
• 8:11:16
  Speaker 6: but firm way that only you can really tell yourself
• 8:11:24
  Speaker 6: in that way. You can't really have someone else saying
• 8:11:27
  Speaker 6: to you, now it relax, relax, you know, and it
• 8:11:33
  Speaker 6: needs to be gentle. But you can't someone else can't
• 8:11:35
  Speaker 6: really have the same The same kind of influence or
• 8:11:45
  Speaker 6: power that you have over your own physicality, over how
• 8:11:53
  Speaker 6: you feel is when you say it to yourself, it
• 8:12:03
  Speaker 6: means more. It's personal, and your brain and your unconscious
• 8:12:11
  Speaker 6: mind and your body listens to what you say. So,
• 8:12:18
  Speaker 6: for example, we'll test it out. We'll do a little test,
• 8:12:22
  Speaker 6: a few little tests along the way, and you can
• 8:12:25
  Speaker 6: get more of an idea of the force, the positive
• 8:12:32
  Speaker 6: force that you can have in creating a sense of
• 8:12:39
  Speaker 6: comfort and relaxation in your body and your mind quite
• 8:12:44
  Speaker 6: quickly just by you telling yourself to relax. So I
• 8:12:56
  Speaker 6: want to start by let's focus on your hand. To
• 8:13:03
  Speaker 6: focus on your hands and just tell your hands to relax,
• 8:13:07
  Speaker 6: and just say relax. As you focus on your hands,
• 8:13:15
  Speaker 6: you could say my hands are relaxed, or I want
• 8:13:19
  Speaker 6: my hands to relax. I think if you actually do
• 8:13:24
  Speaker 6: it directly by focusing and imagining that your hands can
• 8:13:32
  Speaker 6: hear what you're saying, you know, like they've got little ears,
• 8:13:35
  Speaker 6: which is a bit weird. So talking to your hands
• 8:13:41
  Speaker 6: and just say relax. Noticing your hands start to relax.
• 8:14:10
  Speaker 6: Now focus on your eyes and tell your eyes to relax.
• 8:14:14
  Speaker 6: You just say in the same word relax and find
• 8:14:19
  Speaker 6: the right tone for you. You know, I might say relax,
• 8:14:28
  Speaker 6: but you you might say relax or relax. You know,
• 8:14:36
  Speaker 6: you might say it differently to yourself, and that's important
• 8:14:43
  Speaker 6: for you to gauge what feels right for you. So
• 8:14:49
  Speaker 6: just tell your eyes to relax, whilst focusing on your eyes,
• 8:14:55
  Speaker 6: your eyelids, the muscles around your eyes, your eyebrows, and
• 8:14:59
  Speaker 6: just tell your eyes directly relax. Now. Now, I just
• 8:15:35
  Speaker 6: did that myself, And sometimes you may feel that you
• 8:15:46
  Speaker 6: need a bit more time for the different parts to relax,
• 8:15:52
  Speaker 6: you know, because I start talking again and maybe that
• 8:15:56
  Speaker 6: part hasn't relaxed fully. But what will happen is would
• 8:16:00
  Speaker 6: just continue to relax even though I'm talking, And that's
• 8:16:04
  Speaker 6: happening with my eyes. Something else I noticed is when
• 8:16:12
  Speaker 6: I started focusing on my eyes, they actually almost became
• 8:16:16
  Speaker 6: They got.
• 8:16:17
  Speaker 18: Worse before they got better, in a way, so that
• 8:16:19
  Speaker 18: I felt.
• 8:16:20
  Speaker 6: A degree of tension growing in my eyes and then disappearing.
• 8:16:27
  Speaker 6: So I think what that was really was just me
• 8:16:29
  Speaker 6: becoming more aware of the tension that was already there
• 8:16:36
  Speaker 6: that I wasn't I wasn't focused on it before, so
• 8:16:41
  Speaker 6: I wasn't really acknowledging it or really conscious to those feelings. Yeah,
• 8:17:00
  Speaker 6: my eyes is still continuing to relax, as well as
• 8:17:03
  Speaker 6: my hands. Actually, my hands have got a certain kind
• 8:17:09
  Speaker 6: of energy, like not buzzing, but I can kind of
• 8:17:18
  Speaker 6: feel a degree of energy in my hands. Maybe that's
• 8:17:24
  Speaker 6: where the tension is being released. Maybe that's the cause
• 8:17:28
  Speaker 6: in that the next part, I think we should focus.
• 8:17:38
  Speaker 8: On the back of the neck.
• 8:17:40
  Speaker 6: That's a part which is quite often well for me,
• 8:17:44
  Speaker 6: holds tension. I don't know about for yourself that. I
• 8:17:47
  Speaker 6: think it's quite a standard place where tension is sometimes held. So,
• 8:17:56
  Speaker 6: and I'm doing exactly what you're doing as you do it, well,
• 8:18:00
  Speaker 6: so I'm telling my body parts to relax as well.
• 8:18:05
  Speaker 6: So if you tell your neck at the back of
• 8:18:07
  Speaker 6: your neck, focus on the back of your neck, and
• 8:18:09
  Speaker 6: just say relax in your own words, in your own tone,
• 8:18:17
  Speaker 6: in your own voice. You can say out loud, or
• 8:18:20
  Speaker 6: you can just say it to yourself internally. But you're
• 8:18:24
  Speaker 6: focusing and you're saying it literally to the back of
• 8:18:29
  Speaker 6: your neck, as if the back of your neck can
• 8:18:32
  Speaker 6: actually hear what you're saying. So do that now, just
• 8:18:39
  Speaker 6: say relax to the back of your neck and I'll
• 8:18:43
  Speaker 6: do the same. Now, what I noticed and you may
• 8:19:25
  Speaker 6: have had similar thing is, even though I was focusing
• 8:19:30
  Speaker 6: on the back of my neck, other parts started to
• 8:19:41
  Speaker 6: I don't know, show themselves to me or maybe because
• 8:19:45
  Speaker 6: they want to be relaxed as well. But I started
• 8:19:48
  Speaker 6: noticing the feelings in my shoulders, attention in my shoulders.
• 8:19:52
  Speaker 15: And in my upper back.
• 8:19:56
  Speaker 6: Whether that was because my the back of my neck
• 8:20:01
  Speaker 6: was saying, well, I'm pretty much okay. It's the other
• 8:20:06
  Speaker 6: parts that need attention, but my low back of my
• 8:20:16
  Speaker 6: neck is still relaxing. But I just became more aware
• 8:20:20
  Speaker 6: of other parts that needed attention. Now, this might happen
• 8:20:27
  Speaker 6: and it's not. It doesn't mean that it's going wrong.
• 8:20:32
  Speaker 6: It just means you're being notified of more places that
• 8:20:38
  Speaker 6: also want to feel relaxed. So I'm going to focus
• 8:20:45
  Speaker 6: on my upper back. So you can do the same.
• 8:20:50
  Speaker 6: Even if you don't have any feelings of tension that
• 8:20:55
  Speaker 6: are obvious in your upper back. You just focus some
• 8:21:00
  Speaker 6: of your back and the whole area from his shoulder
• 8:21:05
  Speaker 6: blades down to the middle of your back down his spine.
• 8:21:12
  Speaker 6: And with me, it's more the shoulder blades that are more. Yeah,
• 8:21:19
  Speaker 6: that's the parts that I really sort of giving me.
• 8:21:26
  Speaker 7: The not.
• 8:21:29
  Speaker 6: Do they need to relax in the Sound's gonna ask
• 8:21:31
  Speaker 6: that part to relax, and you can do the same.
• 8:21:34
  Speaker 6: Now relax up the back. Things strange happened there, and
• 8:22:02
  Speaker 6: this often happens.
• 8:22:04
  Speaker 11: I've been doing this for.
• 8:22:08
  Speaker 6: Sixteen years or something, and often I'm I'm surprised but
• 8:22:16
  Speaker 6: amazed really that there can be a feeling. So when
• 8:22:22
  Speaker 6: I was focusing on the back of my neck, my
• 8:22:25
  Speaker 6: upper back was starting to feel quite stressed and in
• 8:22:30
  Speaker 6: need of attention. As soon as I started talking to
• 8:22:36
  Speaker 6: you about my upper back and talking about, you know,
• 8:22:41
  Speaker 6: getting ready to ask the upper back to relax, my
• 8:22:46
  Speaker 6: oppa back already started to relax. It's almost as if
• 8:22:52
  Speaker 6: it doesn't need to hear the words, just needs attention,
• 8:23:02
  Speaker 6: just needs to be noticed. And that is something that
• 8:23:14
  Speaker 6: often happens in this type of situation, is when you
• 8:23:21
  Speaker 6: start to relax a couple of parts of your body,
• 8:23:28
  Speaker 6: as we've done with our hands, our eyes, and the eyelids, and.
• 8:23:34
  Speaker 19: Now back of the neck, top of the back, upper back.
• 8:23:45
  Speaker 6: The rest of the body seems to just take notice
• 8:23:52
  Speaker 6: and decide in its own way to start relaxing. Other
• 8:24:00
  Speaker 6: parts of your body start to just become looser. I
• 8:24:10
  Speaker 6: suppose it's kind of like a bit of an avalanche.
• 8:24:13
  Speaker 6: You know, a little ball starts rolling, and before you
• 8:24:18
  Speaker 6: know it, the whole of your body is completely relaxed
• 8:24:21
  Speaker 6: and calm. And if you focus on your face, you
• 8:24:38
  Speaker 6: focus on your eyes, your eyelids, your eyebrows, and the
• 8:24:45
  Speaker 6: muscles around your eyes, maybe you start to notice that
• 8:24:56
  Speaker 6: your forehead is more relaxed than it was. Maybe your
• 8:25:01
  Speaker 6: face is more relaxed. I would say my entire face
• 8:25:07
  Speaker 6: is a lot more relaxed than it was. So we're
• 8:25:21
  Speaker 6: going to focus now on your shoulders again, just like before.
• 8:25:29
  Speaker 6: Just tell your shoulders. I mean, you can do them individity.
• 8:25:33
  Speaker 6: You can do the right shoulder, left shoulder. I just
• 8:25:37
  Speaker 6: generally do both at the same time. And just tell
• 8:25:42
  Speaker 6: your shoulders as you focus on them in your mind,
• 8:25:46
  Speaker 6: focus on how they feel. Maybe you can see them
• 8:25:52
  Speaker 6: in your mind's eye. Just tell your shoulders to relax
• 8:26:40
  Speaker 6: it's as nice as they relax. But do you notice,
• 8:26:56
  Speaker 6: especially with my back, this is the connection between the
• 8:27:02
  Speaker 6: different parts, the back, the shoulders, the neck being all
• 8:27:13
  Speaker 6: connected from being such a large part of your body,
• 8:27:20
  Speaker 6: it's almost hard to separate them from each other. When
• 8:27:29
  Speaker 6: my lower back has started to relax on its own,
• 8:27:37
  Speaker 6: maybe I'm going too slow and that could be an
• 8:27:42
  Speaker 6: issue because we all go at different speeds. And the
• 8:27:50
  Speaker 6: idea at the beginning of this recording was for you
• 8:27:53
  Speaker 6: to be able to just say to yourself, relax without
• 8:28:08
  Speaker 6: focusing on any particular part of your body. Because when
• 8:28:14
  Speaker 6: you know that, telling your hands to relax and your
• 8:28:24
  Speaker 6: hand relax, you tell your eyelids and your eyes, the
• 8:28:33
  Speaker 6: muscles around your eyes and your eyebrows to relax, and
• 8:28:43
  Speaker 6: they relax. You tell the back of your neck to relax,
• 8:29:01
  Speaker 6: and it relaxes. You till you're upper back to relax,
• 8:29:29
  Speaker 6: and it relaxes. You tell your shoulders to relax, and
• 8:29:52
  Speaker 6: they relax. When you told your hands to relax, they relaxed,
• 8:30:21
  Speaker 6: and they continued to relax. When you told your eyelids,
• 8:30:34
  Speaker 6: the muscles around your eyes, your eyebrows to relax, they
• 8:30:41
  Speaker 6: relaxed and continue to relax. When you told the back
• 8:30:56
  Speaker 6: of your neck focus on the back of your neck
• 8:31:00
  Speaker 6: kah and told it to relax, it relaxed and continued
• 8:31:15
  Speaker 6: to relax. When you told your upper back to relax,
• 8:31:32
  Speaker 6: it relaxed and continued to relax. As with your shoulders,
• 8:31:49
  Speaker 6: he told your shoulders to relax, in your shoulders relaxed
• 8:31:56
  Speaker 6: and continued to relax.
• 8:32:09
  Speaker 11: And it's not just that, it's.
• 8:32:17
  Speaker 6: That the rest of your body has also been listening,
• 8:32:23
  Speaker 6: and that relaxation has been spreading. So from your eyes,
• 8:32:29
  Speaker 6: the relaxations spread to your forehead, around your face, into
• 8:32:37
  Speaker 6: your skin, into your jaw, into the front and sides
• 8:32:51
  Speaker 6: of your neck, all way down your chest and stomach.
• 8:33:02
  Speaker 6: Your relaxed hands and shoulders meet up through your arms,
• 8:33:10
  Speaker 6: relaxing your full arms, your upper arms, elbows, your wrists,
• 8:33:22
  Speaker 6: letting go your lower back, your hips, buttocks spraying, or
• 8:33:39
  Speaker 6: just start to relax so continue even more comfort spreading
• 8:33:48
  Speaker 6: through your legs all the way down to your ankles,
• 8:34:02
  Speaker 6: the tops of your feet, the side of your feet,
• 8:34:08
  Speaker 6: and the bottoms of your feet, relaxing into your toes,
• 8:34:22
  Speaker 6: each toe relaxing, calm, loose, and as your body relaxes more,
• 8:34:48
  Speaker 6: your mind becomes slower or peaceful, to the point where
• 8:35:14
  Speaker 6: if you choose to fall asleep, you can easily do
• 8:35:26
  Speaker 6: that easy drift away because there's nothing going on in
• 8:35:42
  Speaker 6: your mind. Your brains peaceful, your body continues to relax,
• 8:36:27
  Speaker 6: And with that connection between your body relaxing and the
• 8:36:33
  Speaker 6: word that you say to yourself relax, means that you
• 8:36:46
  Speaker 6: don't need to focus on just one part. You can
• 8:36:53
  Speaker 6: just focus on your entire body, saying the powerful word.
• 8:37:11
  Speaker 20: Relax and observe those familiar.
• 8:37:28
  Speaker 6: Sensations of comfort spreading throughout your body, loosening and calming
• 8:37:46
  Speaker 6: and healing every part of your body, feeding more relaxed.
• 8:38:17
  Speaker 19: So all you need to do from now on is just.
• 8:38:23
  Speaker 6: Tell yourself relax and observe feeding completely comfortable and calm.
• 8:38:57
  Speaker 6: So rex starting now with number twenty nineteen, eighteen, seventeen, sixteen, fifteen,
• 8:40:27
  Speaker 6: fourteen thirty sat.
• 8:41:13
  Speaker 4: At as.
• 8:41:33
  Speaker 5: Well as.
• 8:41:42
  Speaker 4: Assassatasata usa.
• 8:43:09
  Speaker 7: Usa attatata.
• 8:44:31
  Speaker 6: Ye as.
• 8:46:12
  Speaker 21: You mean it, lay.
• 8:47:18
  Speaker 3: Sam, you think.
• 8:49:11
  Speaker 7: M m.
• 8:49:53
  Speaker 1: M why.
• 8:50:11
  Speaker 4: As us.
• 8:52:52
  Speaker 6: On two counting down from ten to one ten nine, eight, seven, six,
• 8:53:23
  Speaker 6: five four three two one, And maybe that was a
• 8:53:43
  Speaker 6: bit too quick in order to relax. Maybe it's a
• 8:53:47
  Speaker 6: bit too fast for you to notice the calming of
• 8:53:53
  Speaker 6: your body, maybe even a little bit of pressure there.
• 8:54:00
  Speaker 6: Like you'll count it down from ten to one. What
• 8:54:04
  Speaker 6: do you expect me to do? Man, expect me to
• 8:54:07
  Speaker 6: stick gold floppy just because you're counting down.
• 8:54:15
  Speaker 1: Two.
• 8:54:17
  Speaker 6: If you try it again, but this time, I'll go
• 8:54:20
  Speaker 6: a bit slower this time, as you focus on the
• 8:54:27
  Speaker 6: whole of your body before we focus on your legs.
• 8:54:34
  Speaker 6: Just notice how your body does start to feel more
• 8:54:43
  Speaker 6: relaxed with every number that I count down ten nine, eight, seven, six, five,
• 8:55:43
  Speaker 6: four three two one, And just notice how how you feel, generally,
• 8:56:42
  Speaker 6: how your body feels. It's not necessarily even about counting
• 8:56:57
  Speaker 6: down from ten to one. It's that space that you have,
• 8:57:05
  Speaker 6: that body space between being active physically or mentally, just
• 8:57:28
  Speaker 6: sitting or lying down, just being there, not doing anything,
• 8:57:34
  Speaker 6: not saying anything, not needing to think about anything. So
• 8:57:41
  Speaker 6: it opens up a space, you know, a bit of
• 8:57:44
  Speaker 6: a space, a gap number every time, and the more
• 8:57:54
  Speaker 6: I came down from the tent to one, the bigger
• 8:57:58
  Speaker 6: that gap become. So there's that gap of calmness, of
• 8:58:07
  Speaker 6: comfort and relaxation. It's a nice feeling slow down and
• 8:58:22
  Speaker 6: it moves those stresses or discomforts physically or emotionally, moves
• 8:58:32
  Speaker 6: them away, allows you to just slow down. Someone to
• 8:58:53
  Speaker 6: count again from ten down to one, and notice that gap.
• 8:58:59
  Speaker 6: Widen the gap, and as it widens, it's almost like
• 8:59:06
  Speaker 6: the stress and attention falls into the gap. Mhmm. It
• 8:59:25
  Speaker 6: gives you that distance, that space. Now M ten nine, six, eight, seven, six,
• 9:00:21
  Speaker 6: five four three two one. Now, how does your body feel.
• 9:01:44
  Speaker 5: Now?
• 9:01:57
  Speaker 6: Can you notice the the feeling calmer, the feeling more
• 9:02:13
  Speaker 6: relaxed as we now focus on your legs, just your legs.
• 9:02:56
  Speaker 6: We're just gonna start with focusing on your thighs. Of course,
• 9:03:16
  Speaker 6: it's not the most exciting thing to be doing, because
• 9:03:25
  Speaker 6: I'm sure like most of your body is not a
• 9:03:28
  Speaker 6: lot going on right now. Just focusing on the whole
• 9:03:40
  Speaker 6: of your thighs, the tops of your thighs, the sides
• 9:03:47
  Speaker 6: of your thighs, the bottoms of your thighs. You're outer
• 9:03:53
  Speaker 6: thighs and you're inner thighs. Basically the whole of your
• 9:03:58
  Speaker 6: thigh that leads into your hip and it goes down
• 9:04:08
  Speaker 6: to your knee joints. Now, this is a big area.
• 9:04:22
  Speaker 6: It's a very heavy area. It's very strong. Probably the
• 9:04:27
  Speaker 6: strongest muscles in your body or in your thighs. But
• 9:04:41
  Speaker 6: I don't think we perhaps will give enough attention to
• 9:04:49
  Speaker 6: our thighs. Perhaps we don't acknowledge how important our thighs
• 9:05:03
  Speaker 6: are to our lives, how much they actually do for us,
• 9:05:27
  Speaker 6: all for our lives. And it may seem to sound
• 9:05:37
  Speaker 6: really weird, but.
• 9:05:41
  Speaker 19: I think that all of our.
• 9:05:42
  Speaker 6: Body parts, especially our thighs, needs some TLC, a bit
• 9:05:53
  Speaker 6: of love shown, a bit of acknowledgement, thank you, gratitude
• 9:06:13
  Speaker 6: for what our thighs do for us. And I know
• 9:06:22
  Speaker 6: this may sound a bit strange. Maybe you think, why
• 9:06:28
  Speaker 6: am I surely how I should be able in the
• 9:06:31
  Speaker 6: garden hugging a tree or something. Wow, it's hard to
• 9:06:39
  Speaker 6: set a microphone up on a tree. That's why I'm
• 9:06:43
  Speaker 6: doing this indoors. Otherwise I would be outside hugging a tree.
• 9:06:47
  Speaker 6: Now I can't see the television from the tree. If
• 9:06:55
  Speaker 6: you move down to your knees, getting such an important part,
• 9:07:05
  Speaker 6: and I think we don't necessarily I'll speak for myself here,
• 9:07:13
  Speaker 6: I don't necessarily appreciate all that my needs do for
• 9:07:18
  Speaker 6: me until I have a problem with my knee. It's
• 9:07:24
  Speaker 6: occasionally if I ever maybe i'll pash it or it's
• 9:07:29
  Speaker 6: aching for some reason. It's then that I realize how
• 9:07:36
  Speaker 6: much it does. You know, the benefit of being able
• 9:07:40
  Speaker 6: to use my legs without any kind of physical discomfort
• 9:07:50
  Speaker 6: is a beautiful thing that's possibly not appreciated until it's
• 9:07:58
  Speaker 6: temporarily removed. You know that's comfort. But as you focus
• 9:08:07
  Speaker 6: on your knees, regardless of how your knees feel, you
• 9:08:15
  Speaker 6: can have that sense of gratitude and love to your
• 9:08:21
  Speaker 6: knees for all that they do for you. When you
• 9:08:34
  Speaker 6: can still have that attention on your thighs, maybe notice
• 9:08:38
  Speaker 6: how your thighs feel, maybe you've noticed that they are
• 9:08:47
  Speaker 6: relaxing more deeply. You focus now on the bottoms of
• 9:09:03
  Speaker 6: your legs, your shins and your calf muscles, the bones
• 9:09:09
  Speaker 6: between your knees and your feet, incorporating of course, your
• 9:09:16
  Speaker 6: ankles so important. Anyone that's had even like the slightest
• 9:09:30
  Speaker 6: sprain of an ankle knows how how much we take
• 9:09:37
  Speaker 6: our ankles for granted. And it's kind of strange in
• 9:09:46
  Speaker 6: a way when you think that. You know, logically our
• 9:09:51
  Speaker 6: wrists are a lot thinner than the rest of our arms,
• 9:09:56
  Speaker 6: which is okay, it doesn't I can't see any problem
• 9:09:59
  Speaker 6: with that, because we're just picking stuff up. Our ankles
• 9:10:07
  Speaker 6: so much thinner than the rest of our legs, and
• 9:10:17
  Speaker 6: from a physics perspective or logical even it doesn't really
• 9:10:21
  Speaker 6: make sense that all this weight would ultimately be resting
• 9:10:30
  Speaker 6: on your ankles then leading to your feet, that thin area,
• 9:10:41
  Speaker 6: thin bone. Yeah, it does so much great work. Supports us,
• 9:10:51
  Speaker 6: supports our body for a lifetime, helps us to balance,
• 9:11:03
  Speaker 6: It helps you to get around and be mobile. And
• 9:11:16
  Speaker 6: there's the calf muscles. Of course, when I was younger,
• 9:11:24
  Speaker 6: I couldn't see the point in calf muscles. Didn't seem
• 9:11:27
  Speaker 6: to do anything. Okay, if I walked around on tiptoes,
• 9:11:33
  Speaker 6: then my calf muscles get some work. But of course
• 9:11:37
  Speaker 6: that's not true. The calf muscles are being used whenever
• 9:11:41
  Speaker 6: we use our legs and your shins there to protect
• 9:11:55
  Speaker 6: your lower legs, shaped in a way almost as a
• 9:12:04
  Speaker 6: protector for the bone, leading of course to your ankles
• 9:12:20
  Speaker 6: and your feet. But we're not going to focus on
• 9:12:26
  Speaker 6: your feet. We're just going to focus on the legs.
• 9:12:30
  Speaker 6: I realize, but now that I've mentioned your feet, it
• 9:12:35
  Speaker 6: probably focuses on them anyway, So maybe I should focus
• 9:12:40
  Speaker 6: on your feet a little bit. You can have them
• 9:12:46
  Speaker 6: in your awareness the same as you have your thighs
• 9:12:52
  Speaker 6: in your awareness. Even though we haven't been focusing on
• 9:12:56
  Speaker 6: your thighs for a few minutes that we're focusing on
• 9:13:01
  Speaker 6: your ankles, there's still that sensation of comfort in your thighs,
• 9:13:23
  Speaker 6: and there's that movement of energy because the thighs hold
• 9:13:33
  Speaker 6: lots of different sensations. Of course, there's the muscles, the
• 9:13:38
  Speaker 6: big straw muscles that we have in our thighs, but
• 9:13:51
  Speaker 6: the skin on the outside of the thighs, as in
• 9:13:57
  Speaker 6: the outside of all the body, can be very sensitive,
• 9:14:07
  Speaker 6: sensitive to the touch, sensitive to temperature, and inside your
• 9:14:20
  Speaker 6: thighs the bones, there's the muscle, there's the blood, vessels,
• 9:14:28
  Speaker 6: the arch trees, all this stuff that's inside your thighs.
• 9:14:38
  Speaker 6: I guess sometimes it'd be nice if you could actually
• 9:14:41
  Speaker 6: put your fingers inside your thighs and a message, So
• 9:14:49
  Speaker 6: you can message on the outside, of course, but to
• 9:14:52
  Speaker 6: be able to get deep into the muscles, to be
• 9:14:56
  Speaker 6: able to just message inside your fire, message in the
• 9:15:01
  Speaker 6: bones of your leg, massage in or the veins and
• 9:15:10
  Speaker 6: just gently healing your thives and you could move down
• 9:15:22
  Speaker 6: message and inside your knees, just message in those bones,
• 9:15:29
  Speaker 6: but with healing fingertips, spreading that healing energy deep into
• 9:15:36
  Speaker 6: the choints of your knees. Of course, there's the back
• 9:15:45
  Speaker 6: of your your knee and the inside crease where your
• 9:15:51
  Speaker 6: knee is. It's a really sensitive area. Very it feels
• 9:15:58
  Speaker 6: very nice when you stroke. Okay, that might be because
• 9:16:03
  Speaker 6: it's an area that's not really touched very often. It's
• 9:16:08
  Speaker 6: almost like a hidden part, that crease in your legs.
• 9:16:15
  Speaker 6: It's almost.
• 9:16:18
  Speaker 3: Like a part that.
• 9:16:20
  Speaker 6: Has a sensitivity which is a little bit different. Of course,
• 9:16:32
  Speaker 6: it's protected by your legs, so you can imagine putting
• 9:16:43
  Speaker 6: your fingers into that crease in your legs. Folded in
• 9:16:53
  Speaker 6: between your legs, you can just message with your fingertips.
• 9:16:58
  Speaker 6: Imagine your fingertips going inside, massage in the muscle tissue.
• 9:17:09
  Speaker 6: You can of course field the the bones of your knees,
• 9:17:15
  Speaker 6: healing through your fingertips, and then as you go down
• 9:17:28
  Speaker 6: to your calf muscles, and that's the part. I'd like
• 9:17:31
  Speaker 6: to be able to really put my fingertips deep inside
• 9:17:37
  Speaker 6: my calf muscles, massage in every single tissue of that muscle,
• 9:17:47
  Speaker 6: healing every part, and then doing the same for my shins,
• 9:18:00
  Speaker 6: massage in and gently stroking the bones, gently stroking them,
• 9:18:08
  Speaker 6: healing in a loving way, because they deserve to be
• 9:18:13
  Speaker 6: treated as the precious bones that they are. Our legs
• 9:18:20
  Speaker 6: are so precious as in all the other parts of
• 9:18:24
  Speaker 6: our body, the more precious of any chore on the planet.
• 9:18:40
  Speaker 6: When when you start to think about your legs in
• 9:18:48
  Speaker 6: this way, it can change your perspective. It might sound
• 9:19:00
  Speaker 6: it a bit silly to start with the idea of
• 9:19:07
  Speaker 6: having love for your legs, showing appreciation for your thighs,
• 9:19:18
  Speaker 6: want them to be able to put your hands in
• 9:19:21
  Speaker 6: your thighs, the message the muscles and the bones, and
• 9:19:30
  Speaker 6: to get your fingers deep in there, releasing all tension,
• 9:19:38
  Speaker 6: just to show how much you care about your legs,
• 9:19:48
  Speaker 6: how much you care for what your legs do for
• 9:19:52
  Speaker 6: you regularly, your knees, your cars, your ankles. The strength
• 9:20:06
  Speaker 6: of your ankles, considering how thin they are compared to
• 9:20:14
  Speaker 6: the rest of your legs, especially your thighs. Yeah, they're
• 9:20:21
  Speaker 6: so strong, so flexible, absolutely amazing things. Your ankles are
• 9:20:37
  Speaker 6: truly a gift because of what they do for you,
• 9:20:47
  Speaker 6: supporting all that weight, regardless of how what weight you are,
• 9:20:55
  Speaker 6: even if you're only ate stone. There was a lot
• 9:21:00
  Speaker 6: of weight for these little ankles. Now I'm a lot
• 9:21:07
  Speaker 6: heavier than eat store double down. Yet my ankles support
• 9:21:17
  Speaker 6: my body all the time, whether they do give off
• 9:21:25
  Speaker 6: a side of relief.
• 9:21:26
  Speaker 19: When I sit down, I've.
• 9:21:30
  Speaker 6: Got my whole legs do my feet. My feet also
• 9:21:37
  Speaker 6: go my toast clap. I'm so happy. Your legs really
• 9:22:06
  Speaker 6: are amazing, and talking about talking about your legs is
• 9:22:13
  Speaker 6: probably possibly, if one of the most most boring things
• 9:22:20
  Speaker 6: I've ever heard anyone say. Possibly you're boring or not.
• 9:22:29
  Speaker 6: Everything I said is true. Your legs are amazing. Your
• 9:22:44
  Speaker 6: legs deserve not just respect, they deserve to relax.
• 9:22:56
  Speaker 15: Deeply.
• 9:23:04
  Speaker 6: They deserve to take some time out of the day
• 9:23:10
  Speaker 6: to just let go completely. Your legs really can relax.
• 9:23:46
  Speaker 6: And because the legs are so such a most you know,
• 9:23:50
  Speaker 6: very important part of your body, and your relax your legs,
• 9:23:56
  Speaker 6: the rest of your body also naturally follows in that
• 9:24:07
  Speaker 6: journey of comfort. I can feel it in my hips.
• 9:24:20
  Speaker 6: My hips feel really loose, and also my.
• 9:24:26
  Speaker 19: Lower back as well.
• 9:24:29
  Speaker 6: My lower back really feels it feels stretched, even though
• 9:24:35
  Speaker 6: I'm just sitting in a chair and there's no stretching
• 9:24:41
  Speaker 6: as far as I'm aware that I'm doing. It's almost
• 9:24:44
  Speaker 6: as if the muscles are just relaxed so much that
• 9:24:48
  Speaker 6: there is a natural stretch as the tension has reduced
• 9:24:57
  Speaker 6: a lot. And I'm now going to count down from
• 9:25:16
  Speaker 6: ten downs to one, and you can continue to fill
• 9:25:27
  Speaker 6: wonderfully relaxed ten nine eight, seven, six, five four three h.
• 9:26:04
  Speaker 1: Tube what relax?
• 9:26:23
  Speaker 6: So I'm just going to count down from five down
• 9:26:27
  Speaker 6: to one, and as a countdown, if you just focus
• 9:26:31
  Speaker 6: on the numbers, just the numbers counting down, and notice
• 9:26:40
  Speaker 6: how you feel in this moment as you hear the
• 9:26:48
  Speaker 6: numbers counting down, knowing that those numbers counting down represents
• 9:26:57
  Speaker 6: you calmer, not just in your body, but also relaxing
• 9:27:09
  Speaker 6: your mind. I just notice how you felt there's nothing
• 9:27:17
  Speaker 6: to do, there's nothing to say, there's nothing to think about,
• 9:27:25
  Speaker 6: starting with number five four three two one.
• 9:28:14
  Speaker 3: Song.
• 9:28:14
  Speaker 6: As you notice the gradual letting go the tension in
• 9:28:26
  Speaker 6: your body, you may also begin to notice and be
• 9:28:34
  Speaker 6: aware of how your mind is starting to slow down.
• 9:28:45
  Speaker 6: This is just a natural thing that happens. It's not
• 9:28:52
  Speaker 6: really a special procedure. It's just natural because it's your
• 9:28:58
  Speaker 6: body relaxes, your mind also starts to relax, and the
• 9:29:04
  Speaker 6: more your mind relaxes, the more your body relaxes. It's
• 9:29:08
  Speaker 6: just a continuous circle of relaxation, and there's that calmness
• 9:29:20
  Speaker 6: that comes from relative quietness. You know, even even if
• 9:29:27
  Speaker 6: this background sounds either your side online, it's still going
• 9:29:35
  Speaker 6: to be quite calm. You know, you haven't got the
• 9:29:40
  Speaker 6: television on, there's no music in the background, unless you're
• 9:29:46
  Speaker 6: listening to the recorded with music. Of course, you're very
• 9:29:53
  Speaker 6: likely not going to be sitting in a room with
• 9:29:55
  Speaker 6: other people. Of course you might be, but generally it's
• 9:30:01
  Speaker 6: more ideal if you can do this on your own,
• 9:30:05
  Speaker 6: so no distractions, and when you stop thinking about stuff,
• 9:30:21
  Speaker 6: relaxation automatically rises. A sense of comfort starts to grow.
• 9:30:36
  Speaker 6: And without trying to build it up into something fantastical,
• 9:30:47
  Speaker 6: something magical, this is just a natural process, something that's
• 9:30:57
  Speaker 6: easy to pumplish. In fact, it's almost the sense of
• 9:31:06
  Speaker 6: relaxing completely happens really when you put no effort into it.
• 9:31:15
  Speaker 6: It's not something that you can really force. It's something
• 9:31:21
  Speaker 6: that happens naturally. And part of the process of this
• 9:31:32
  Speaker 6: recording and others is simply two allow you to take
• 9:31:44
  Speaker 6: advantage of this space.
• 9:31:50
  Speaker 8: This time, it's just.
• 9:31:58
  Speaker 6: Let go, to just be here, to be in tune
• 9:32:09
  Speaker 6: with how you feel, yet with the intention of wanting
• 9:32:22
  Speaker 6: to relax deeply and maybe even to fall asleep, depending
• 9:32:34
  Speaker 6: on what it is that you wish for yourself in
• 9:32:41
  Speaker 6: this moment. As we know, relaxing is the majority of
• 9:32:57
  Speaker 6: the process of falling asleep. The actual fall a sleep
• 9:33:01
  Speaker 6: part is the tiny.
• 9:33:03
  Speaker 11: Bit of the end.
• 9:33:07
  Speaker 6: The deeper relaxed you become, the easier you find yourself drifting.
• 9:33:32
  Speaker 6: You can also choose stay focused on my voice and
• 9:33:42
  Speaker 6: really enjoy the process, gradually relaxing each muscle in your
• 9:34:12
  Speaker 6: body eritlessly, and just observing the sensation.
• 9:34:39
  Speaker 11: Of letting go.
• 9:34:46
  Speaker 6: Completely.
• 9:34:53
  Speaker 11: This time, on a count from six down to one.
• 9:35:02
  Speaker 6: You can notice your mind calming down more with each number.
• 9:35:14
  Speaker 19: Do you hear me say, naturally feeling calm and slow, peaceful, six, five, four, three, one,
• 9:38:25
  Speaker 19: being aware help you mind to stood it right down,
• 9:38:38
  Speaker 19: sinking deeply into relaxation. You focus on your mind may
• 9:39:05
  Speaker 19: notice that there's some thoughts still there, maybe some stubborn thoughts.
• 9:39:16
  Speaker 11: That for some reason perhaps need your attention.
• 9:39:31
  Speaker 21: S What you can do is.
• 9:39:38
  Speaker 19: Send love to those thoughts. Sprinkle those thoughts.
• 9:39:50
  Speaker 7: With love.
• 9:39:52
  Speaker 6: I do battles for a flower. Just sprinkle them bettles.
• 9:39:59
  Speaker 11: Feel goo love towards those thoughts. To let those thoughts
• 9:40:06
  Speaker 11: know that not a band in the number, you just
• 9:40:12
  Speaker 11: need them.
• 9:40:14
  Speaker 19: To require them to just calm down, slow down, quiets down.
• 9:40:30
  Speaker 11: And now.
• 9:40:38
  Speaker 19: So as you feet this on those the meaning thoughts,
• 9:40:43
  Speaker 19: and to count down this time from seven down to one.
• 9:40:48
  Speaker 19: With each number, just imagine sprinkling those flower petals of love, kindness, gratitude,
• 9:41:08
  Speaker 19: unnerve his thoughts, your allow.
• 9:41:16
  Speaker 7: Just not a way.
• 9:41:19
  Speaker 11: Relax deeply. I remember those thoughts will become more and
• 9:41:38
  Speaker 11: more relaxed. Starting the number seven.
• 9:42:00
  Speaker 22: As one.
• 9:44:16
  Speaker 11: M jep.
• 9:44:29
  Speaker 7: E M M M m
• 9:45:00
  Speaker 22: Iatas as