Latest / Deep Sleep Whisper Hypnosis (Jason Newland) / (music) (10 hours) (ASMR) RELAX DEEPLY | Deep Sleep Whisper Hypnosis #536 | Jason Newland | 10th June 2025

Transcript

(music) (10 hours) (ASMR) RELAX DEEPLY | Deep Sleep Whisper Hypnosis #536 | Jason Newland | 10th June 2025 · Deep Sleep Whisper Hypnosis (Jason Newland)

• 0:00
  Speaker 1: Hello, and welcome.
• 0:03
  Speaker 2: To jasonnew Land dot com. My name's Jason new Land.
• 0:11
  Speaker 2: Please only listen when you can safely close your eyes.
• 0:20
  Speaker 2: There's nothing for you to do. I'm just gonna whisper.
• 0:26
  Speaker 3: In your ear.
• 0:29
  Speaker 1: I'm kind of relax.
• 0:34
  Speaker 2: We're gonna feel sleepy because of whispering activates that part
• 0:46
  Speaker 2: of your brain that knows, that recognizes it's time to
• 0:56
  Speaker 2: let go.
• 1:01
  Speaker 1: It's time to let go.
• 1:06
  Speaker 2: Of everything because there's nothing to think about, nothing to
• 1:16
  Speaker 2: be concerned with.
• 1:20
  Speaker 1: When you relax.
• 1:21
  Speaker 2: Deeply, you take a break, you step back from that stuff.
• 1:33
  Speaker 2: You give yourself permission to rest because you deserve this opportunity.
• 1:46
  Speaker 3: To feel more relaxed.
• 1:52
  Speaker 1: And as you focus on your mind, noticing what kind
• 2:02
  Speaker 1: of thoughts are going.
• 2:05
  Speaker 2: On there, maybe being aware of the speed of.
• 2:14
  Speaker 3: The thoughts, and perhaps.
• 2:21
  Speaker 2: My voice is much slower than the speed of the
• 2:33
  Speaker 2: maybe your internal dialogue. So maybe that's an idea. You
• 2:43
  Speaker 2: could start to match your own internal chatter with mine,
• 2:59
  Speaker 2: or my internal chatter, but my voice, now, there's no
• 3:09
  Speaker 2: way you'd know what my internal chatter was like as there. Really,
• 3:15
  Speaker 2: I'll be honest, there's not much going on inside my head.
• 3:20
  Speaker 2: It's almost like my internal voice is my external voice.
• 3:26
  Speaker 1: It's the same.
• 3:29
  Speaker 2: The same speed, which means I'm probably very slow. But
• 3:43
  Speaker 2: as your internal voice slows down, maybe to the speed
• 3:49
  Speaker 2: of my voice, it may feel unusual to start with.
• 4:00
  Speaker 2: It may even be a bit annoying if you're not
• 4:06
  Speaker 2: used to it. And I understand that at times you
• 4:15
  Speaker 2: wouldn't want to be thinking this slowly, But this is
• 4:25
  Speaker 2: a time when you're relaxing.
• 4:32
  Speaker 1: And when you're ready to just drift off. A nice, slow, soft.
• 4:53
  Speaker 2: Voice can be more conducive relaxing your body, because when
• 5:11
  Speaker 2: you're mind feels more relaxed, your body feels more relaxed,
• 5:32
  Speaker 2: and in turn, when.
• 5:34
  Speaker 1: Your body feels relaxed, your mind also feels.
• 5:45
  Speaker 2: Relaxed. It goes full circle. It's quite a good positive thing.
• 5:59
  Speaker 2: More relaxed you feel, the more relaxed you feel continuing,
• 6:09
  Speaker 2: Sometimes you may not even be aware of just how
• 6:17
  Speaker 2: much you need.
• 6:20
  Speaker 1: This relaxation in your life.
• 6:29
  Speaker 4: You may not have been aware or even cared in
• 6:35
  Speaker 4: the past the benefits.
• 6:43
  Speaker 3: That you can.
• 6:47
  Speaker 1: From allowing the muscles in your body to listen to my.
• 6:53
  Speaker 2: Voice and let go of all that stress, let go.
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  Speaker 1: Of that tension, and you don't have to try and
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  Speaker 1: do anything, just allow it to occur naturally, just by
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  Speaker 1: listening to my.
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  Speaker 2: Voice, almost as if the energy.
• 7:33
  Speaker 1: From my voice is just.
• 7:35
  Speaker 3: Spreading through your body, through.
• 7:41
  Speaker 2: Your face, into the top of your head, moving all
• 7:48
  Speaker 2: the way down, relaxing every single muscle in your face,
• 8:03
  Speaker 2: your eyes, your joe, your mouth, tongue, your neck, shoulders
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  Speaker 2: and arms, your hands and fingers, chest.
• 8:29
  Speaker 1: And stomach, your back.
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  Speaker 2: Your hips, your buttocks and groin, your legs, and your
• 8:48
  Speaker 2: feet and toes, or relaxing in their own way.
• 8:57
  Speaker 1: And in their own time.
• 9:02
  Speaker 2: Because there's no pressure, there's no effort involved.
• 9:12
  Speaker 1: It's just you.
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  Speaker 5: And me, and I'm the one doing the talking.
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  Speaker 1: You're the one.
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  Speaker 3: Listening.
• 9:29
  Speaker 2: And even though you're listening, you may start to notice
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  Speaker 2: your mind begins to drift. Not because I'm extremely boring,
• 9:49
  Speaker 2: because obviously I'm super exciting to listen to.
• 9:56
  Speaker 1: That just seems to be something.
• 9:58
  Speaker 2: That it happens when your mind relaxes deeply, when the
• 10:11
  Speaker 2: muscles of your eyes relax deeply, when you joke relaxes deeply,
• 10:35
  Speaker 2: when you're down, relais debay, when the back of your
• 10:51
  Speaker 2: neck relaies, do believe, when the sights of your neckis.
• 11:17
  Speaker 6: D believe.
• 11:23
  Speaker 2: When the front of your neck your throat.
• 11:31
  Speaker 1: Rexsis do believe when your shoulders.
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  Speaker 7: Right do.
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  Speaker 6: Believe when your.
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  Speaker 7: Upper arms.
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  Speaker 3: Ros D believe.
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  Speaker 8: When your elbows relax D believe when your.
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  Speaker 3: Forearms relax.
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  Speaker 9: D.
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  Speaker 6: Believe when your.
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  Speaker 10: Wrists do.
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  Speaker 3: Play your chess.
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  Speaker 1: Sis do.
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  Speaker 3: Belaive cawing your stomach.
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  Speaker 1: Right excess.
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  Speaker 7: D.
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  Speaker 1: Believe in your upper back.
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  Speaker 3: Right exsists.
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  Speaker 11: D play in the middle of your back.
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  Speaker 12: Rxist D.
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  Speaker 13: Play when your lower back.
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  Speaker 1: Real siss.
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  Speaker 3: Day day.
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  Speaker 1: When you.
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  Speaker 3: As relax day when you're crying.
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  Speaker 1: Res D when your buttocks.
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  Speaker 14: Right do play when you d play.
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  Speaker 1: You know when your knees.
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  Speaker 12: Reallys D play.
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  Speaker 3: When your sins sleep.
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  Speaker 12: Re da blay.
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  Speaker 1: When your calf muscles reda blay.
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  Speaker 2: When your ankles h.
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  Speaker 5: D play.
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  Speaker 1: When he heels your feet.
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  Speaker 15: Rad play.
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  Speaker 1: When the tops of your feet res D play gray
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  Speaker 1: in the buttons of your fate ry do.
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  Speaker 6: Please when your ties.
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  Speaker 12: Red play.
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  Speaker 1: A sure short reals do play they show upper arms
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  Speaker 1: really do play the show. Compits really.
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  Speaker 12: Do play.
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  Speaker 1: A show.
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  Speaker 3: Elpers really.
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  Speaker 1: Do.
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  Speaker 16: Pay as your forms.
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  Speaker 3: Relax D pay.
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  Speaker 17: As your rests res D pay. That's the backs of
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  Speaker 17: your hands.
• 22:39
  Speaker 3: Day pay.
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  Speaker 18: That's the pawns you hands racks day play, then's your
• 23:26
  Speaker 18: toes in the dually rises day play. Maybe you can
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  Speaker 18: feel that connection between your toes and your fingers, perhaps
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  Speaker 18: causing your tears and your fingers.
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  Speaker 1: To feel even.
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  Speaker 3: More peaceful, if more peaceful.
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  Speaker 2: Maybe you can feel that connection between your elbows and
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  Speaker 2: your deeds, causing you.
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  Speaker 1: To feel.
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  Speaker 3: More calmness and stillness.
• 25:13
  Speaker 1: And your elbows.
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  Speaker 2: And with your knees. Maybe you can feel that connection
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  Speaker 2: between your shoulders and joy hips.
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  Speaker 3: Acious shoulders.
• 25:54
  Speaker 1: And your hips really really feel.
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  Speaker 3: So much.
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  Speaker 1: R like to sad just now come.
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  Speaker 5: You feel.
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  Speaker 19: Laxed, relaxed, peaceful.
• 27:22
  Speaker 1: Maybe you feel that your mind.
• 27:30
  Speaker 3: It's not I mean slowed down, but I stop peaceful
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  Speaker 3: slow I have there's.
• 28:00
  Speaker 1: Not much going on.
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  Speaker 3: Now you allow yourself to continue to drift even.
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  Speaker 2: Deeper into this sensation deep deep comfort, deep deep, so calm.
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  Speaker 6: And lose, and.
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  Speaker 3: You can.
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  Speaker 1: Enjoy this feeling sorlife everything is so still, so peaceful.
• 29:42
  Speaker 3: Dranquil.
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  Speaker 1: M.
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  Speaker 5: Maybe all you want to do is.
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  Speaker 1: Just drift away. If you haven't already.
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  Speaker 10: Do that.
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  Speaker 1: Now, all of your.
• 30:34
  Speaker 3: Intern organs.
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  Speaker 1: It can be affected in an extraly positive way.
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  Speaker 20: By my voice, sir relecs super beautiful.
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  Speaker 1: Service. It feels really pleasant to yourself this time, relax
• 32:25
  Speaker 1: in a more deep and.
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  Speaker 5: Meaningful way, maybe in a way that can not just
• 32:39
  Speaker 5: allow you to feel calmer now and throughout the time
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  Speaker 5: we spend together here, not just relaxed at the end
• 32:58
  Speaker 5: of the recording when it's finished and you can enjoy
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  Speaker 5: that sense of comfort and peace, but also I think
• 33:20
  Speaker 5: it would be nice to have those feelings of relaxation
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  Speaker 5: continue for longer after the recording has ended.
• 33:48
  Speaker 1: So that you can.
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  Speaker 5: Still benefit from listening to my voice, maybe in a
• 34:01
  Speaker 5: few hours time, perhaps tomorrow, and then by listening regularly,
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  Speaker 5: especially if you find like some people do and myself
• 34:21
  Speaker 5: as well. I sometimes I find one particular recording that
• 34:26
  Speaker 5: really resonates with me, and I just listen to it
• 34:35
  Speaker 5: over and over again every morning, every evening. There was
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  Speaker 5: this recording from We're going back to about nineteen ninety nine.
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  Speaker 5: It was it wasn't hypnosis, but it was a guided
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  Speaker 5: this vizations it kind of was hypnosis, really, and I
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  Speaker 5: managed to find it again and it still has the
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  Speaker 5: same effect on me. And part of it was the
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  Speaker 5: person's voice relaxed me. She just felt so peaceful and
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  Speaker 5: I'd look forward to listening to her in the morning
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  Speaker 5: and in the evening. And I knew before even pressing
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  Speaker 5: the play button that since I've done that, pressed the
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  Speaker 5: play but button.
• 36:01
  Speaker 1: This is in the days of.
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  Speaker 5: CD players, pressed the play button. In fact, it might
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  Speaker 5: have even been a tape recorder. I'd lie down on
• 36:21
  Speaker 5: the bed and then even without necessarily listening to her
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  Speaker 5: words because I had to memorized. Really, it was as
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  Speaker 5: if my body knew exactly what to do, and the
• 36:58
  Speaker 5: muscles just almost went into automatic relaxation, and I remember
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  Speaker 5: my mind would slow down.
• 37:30
  Speaker 1: Now. Now, I was listening to.
• 37:34
  Speaker 5: This recording in the early days of learning hypnosis, and
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  Speaker 5: long before I ever made any videos or audio recordings myself,
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  Speaker 5: because I didn't start doing that till two thousand and six,
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  Speaker 5: I knew, I knew how helpful I found being able
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  Speaker 5: to just let go, to have that trust in the
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  Speaker 5: person that I'm listening to, knowing that it's going.
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  Speaker 1: To be.
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  Speaker 5: Just as relaxing, if not more so. Each time you
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  Speaker 5: hear my voice, you may feel the same.
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  Speaker 21: Some people.
• 39:06
  Speaker 5: Have been listening to me for over a decade, maybe
• 39:19
  Speaker 5: not solidly, obviously, not twenty four hours a day, but.
• 39:26
  Speaker 3: Maybe people come back. Some people maybe listen every day.
• 39:43
  Speaker 1: That's something that I do.
• 39:47
  Speaker 5: Which you may not realize by listening, is when I
• 40:01
  Speaker 5: record these recordings. Now, for example, I also am affected
• 40:18
  Speaker 5: by the words.
• 40:21
  Speaker 1: That I say.
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  Speaker 5: So if I set you focus on your feet, notice
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  Speaker 5: your feet relaxing, I will be focusing.
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  Speaker 3: On my feet.
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  Speaker 1: I will be noticing.
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  Speaker 5: My feet relaxing. If I said focus on your hands,
• 41:10
  Speaker 5: and maybe notice the difference between each hand, perhaps notice
• 41:20
  Speaker 5: the air in the room, the temperature of the room.
• 41:28
  Speaker 5: On the backs of your hands, you may start to
• 41:39
  Speaker 5: notice what almost feels like a very light breeze, even
• 41:47
  Speaker 5: though there may not be any type of breeze at all.
• 41:53
  Speaker 1: Where you are right now. And as you become aware
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  Speaker 1: of your hands, I'm also aware.
• 42:17
  Speaker 5: Of how relaxed my hands our feeling.
• 42:27
  Speaker 1: Now.
• 42:42
  Speaker 5: And when it comes to potentially drifting off to sleep,
• 42:49
  Speaker 5: which may be the reason you're listening, I also feel
• 43:02
  Speaker 5: drowsy when I make these recordings. I also notice my mind.
• 43:19
  Speaker 1: Drifting.
• 43:27
  Speaker 5: In fact, at times I've actually fallen asleep without even noticing,
• 43:44
  Speaker 5: and then I carry on talking and it's suddenly where I.
• 43:56
  Speaker 1: Listen back to do the editing, I.
• 44:02
  Speaker 5: Hear snoring, and I think I don't remember snoring. I
• 44:11
  Speaker 5: remember talking, and snorings I pick turned up. That's why
• 44:22
  Speaker 5: I sound like when I snore, how I get really
• 44:30
  Speaker 5: into the whole experience. I don't know how you feel.
• 44:50
  Speaker 5: How relaxed do you feel in your feet? How relaxed
• 45:00
  Speaker 5: you feel in your hands. I have noticed.
• 45:21
  Speaker 1: More and more.
• 45:28
  Speaker 5: That the more relaxed, deeper level of comfort you feel,
• 45:44
  Speaker 5: the easier your breathing becomes.
• 45:54
  Speaker 1: Soul most like that, this show.
• 46:03
  Speaker 5: Muscle relaxation. So this allows you the breath easier without
• 46:26
  Speaker 5: necessarily focusing on your breath, however, being able to notice
• 46:57
  Speaker 5: the ease.
• 47:01
  Speaker 1: In which.
• 47:09
  Speaker 5: You prieve so naturally. I priez so very easily and smoothly.
• 48:00
  Speaker 5: Whenever I imagine my breathing improving. When I've got my
• 48:18
  Speaker 5: eyes closed, I tend to visualize beautiful field, trees and
• 48:38
  Speaker 5: flowers producing all that life giving oxygen. It feels nice too,
• 49:20
  Speaker 5: if nothing else, just taking some time away from everything, enjoying.
• 49:57
  Speaker 1: That feeling of pace serenity with a joyful art. Time
• 50:49
  Speaker 1: seems to just drip by, so varies slowly, relaxed, so
• 51:20
  Speaker 1: deeply peaceful, completely unattached to any thoughts, whatsoever in this
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  Speaker 1: moment completely free.
• 52:44
  Speaker 5: You like to say that.
• 52:53
  Speaker 1: Your mind slowed down. Slowed down because nothing really requires
• 53:41
  Speaker 1: your attention.
• 53:58
  Speaker 5: You can enjoy it. The physical sensations of allowing the
• 54:12
  Speaker 5: stress to.
• 54:14
  Speaker 3: Drip out of your body, dripping out of every.
• 54:28
  Speaker 5: Part of your body from being released from your brain,
• 55:00
  Speaker 5: your mind.
• 55:19
  Speaker 1: Slowly but surely, the muscles.
• 55:34
  Speaker 5: In your legs, legs res ries.
• 56:08
  Speaker 1: So very deep thing.
• 56:20
  Speaker 5: Rigs swept deeply, and the feedings pleasant feelings in your
• 56:51
  Speaker 5: arms and shoulders deepening each part of your body further
• 57:24
  Speaker 5: and deeper.
• 57:36
  Speaker 1: And deeper.
• 57:51
  Speaker 5: I like to say, the feelings in the back of
• 57:58
  Speaker 5: your neck, feedings in your wrists, muscles, fants of your body.
• 59:11
  Speaker 1: Oh, he.
• 59:27
  Speaker 5: Peace deep it was a sense of peace. M spreads
• 1:00:01
  Speaker 5: through your very cold who MANU focus on your mind.
• 1:00:52
  Speaker 5: Your mind becomes He's slow, deeper, relax fairy sly stomach
• 1:02:38
  Speaker 5: dayste for many of stomach, your back nice, nice soundlaxed.
• 1:03:26
  Speaker 5: You now feel.
• 1:03:37
  Speaker 1: In the hole of your back.
• 1:04:04
  Speaker 5: In a spy from your brain all lay down the
• 1:04:13
  Speaker 5: middle of your back, sending and receiving millions of messages
• 1:04:24
  Speaker 5: every day, deepcomfort, increasing deeply relaxed, a maze spreading these
• 1:05:56
  Speaker 5: signals down his spine, cold intel, reports of your body
• 1:06:21
  Speaker 5: sins and conferences, outputs, fears of peace and tranquility spreading
• 1:07:19
  Speaker 5: through your body, tips of your toes, to your eyes,
• 1:07:36
  Speaker 5: your fingers. Ah, wait till you know a bad.
• 1:07:55
  Speaker 1: And letting go.
• 1:07:58
  Speaker 22: Reiating pace.
• 1:08:43
  Speaker 3: Dressed in.
• 1:08:51
  Speaker 5: Mind, this woman, the man away, happy to let God.
• 1:09:13
  Speaker 1: Like godpltely.
• 1:09:22
  Speaker 5: Like sood trink nobody, en joy of censor listening God,
• 1:10:51
  Speaker 5: no pace, joy space, this space, pace and safety.
• 1:13:17
  Speaker 3: Sys.
• 1:15:14
  Speaker 1: Maybe we can just.
• 1:15:19
  Speaker 5: Focus on the different parts of your body, just to
• 1:15:28
  Speaker 5: notice a forehead and your eyes. Let's say, in a sense.
• 1:17:00
  Speaker 1: Complete freedom, absolute.
• 1:17:16
  Speaker 5: Freedom to day in a change, paste to breeze.
• 1:19:13
  Speaker 23: Yeah, yes.
• 1:20:16
  Speaker 1: You may not of not test.
• 1:20:27
  Speaker 5: Your mind twift.
• 1:21:05
  Speaker 24: Pace any aneral deeply.
• 1:21:28
  Speaker 5: In the direction of.
• 1:21:35
  Speaker 1: Dito, blissful pace, blissful paces two pace, sir, Let you go.
• 1:25:00
  Speaker 3: Next.
• 1:25:26
  Speaker 5: Are the films almost visible, so very fast.
• 1:25:51
  Speaker 1: And pasteful? Hey, so.
• 1:26:30
  Speaker 9: My ca.
• 1:27:06
  Speaker 5: And you could start to notice that you are feeling
• 1:27:13
  Speaker 5: more relaxed, even though off not purposely focused your mind
• 1:27:25
  Speaker 5: upon that sense of physical comfort that is growing within
• 1:27:33
  Speaker 5: you throughout your body, and your mind starts to slow down,
• 1:27:47
  Speaker 5: and that could be almost in recognition of I guess
• 1:27:54
  Speaker 5: my speech not being particularly fast, and things generally.
• 1:28:08
  Speaker 1: Feel calmer.
• 1:28:13
  Speaker 5: Just by listening to my voice, you give yourself an
• 1:28:21
  Speaker 5: opportunity to take a break from the day, take a
• 1:28:29
  Speaker 5: break from your life, as it is, to give yourself
• 1:28:37
  Speaker 5: a rest, giving yourself permission to take some time off
• 1:28:47
  Speaker 5: and to allow your body to relax and allow your
• 1:28:53
  Speaker 5: mind to slow down, which in turn releases the tension
• 1:29:05
  Speaker 5: any stresses that you had in your body. It's almost
• 1:29:14
  Speaker 5: as if the parts of your body just open up,
• 1:29:20
  Speaker 5: allowing the negativity out and at the same time replacing
• 1:29:32
  Speaker 5: that negativity with positive healing energy, which then fills your
• 1:29:42
  Speaker 5: body up and your mind to also starts to appreciate
• 1:29:54
  Speaker 5: those feelings of increasing confidence and an almost uplifting feeling,
• 1:30:10
  Speaker 5: positive healing energy that spreads through your body like a
• 1:30:24
  Speaker 5: wave of comfort. And all this comes from just allowing
• 1:30:38
  Speaker 5: yourself a few minutes, maybe half an hour, however long
• 1:30:47
  Speaker 5: you want it to be, just rest, allow your mind
• 1:31:00
  Speaker 5: and your body to almost preset itself to the settings
• 1:31:11
  Speaker 5: of comfort and relaxation, calmness, which allows more room.
• 1:31:27
  Speaker 1: For feelings of pleasure.
• 1:31:33
  Speaker 5: And happiness to move around your body and into your mind,
• 1:31:46
  Speaker 5: almost as if your mind and your body are sinking together,
• 1:31:56
  Speaker 5: almost mirroring each other with that growing positivity and calmness,
• 1:32:11
  Speaker 5: and it feels nice, really does feel nice to know
• 1:32:19
  Speaker 5: that you are the one that has allowed yourself to
• 1:32:28
  Speaker 5: feel more comfort and to experience.
• 1:32:39
  Speaker 25: More of this.
• 1:32:41
  Speaker 5: Deep relaxation spreading throughout your body. And as I focus
• 1:32:58
  Speaker 5: on each part to your body, you can notice that
• 1:33:04
  Speaker 5: that part becomes even more relaxed just by focusing on it,
• 1:33:21
  Speaker 5: becomes even more calm and comfortable, just by focusing. And
• 1:33:35
  Speaker 5: as I moved down your body, starting at your head,
• 1:33:43
  Speaker 5: the parts that you have already.
• 1:33:45
  Speaker 1: Focused on or can continue.
• 1:33:50
  Speaker 5: To relax deeply those parts that have not yet focused on,
• 1:34:00
  Speaker 5: or just automatically release any remain intention in anticipation of
• 1:34:12
  Speaker 5: even more comfort about to come.
• 1:34:22
  Speaker 1: Now.
• 1:34:25
  Speaker 5: The start by focusing on your forehead, just being aware
• 1:34:32
  Speaker 5: the feelings of your forehead. Any background sounds like mister
• 1:34:43
  Speaker 5: Herbert the pigeon just allow you to feel you're more relaxed.
• 1:34:53
  Speaker 1: Just means during the moment, this isn't this isn't a
• 1:35:00
  Speaker 1: their iron environments. This is the world.
• 1:35:07
  Speaker 5: I live in the countryside.
• 1:35:10
  Speaker 1: There's lots of.
• 1:35:12
  Speaker 5: Nature sounds around. As you focus on your forehead. Just
• 1:35:24
  Speaker 5: notice how it becomes even more relaxed as you focus
• 1:35:34
  Speaker 5: only on my voice and that part of your body.
• 1:35:44
  Speaker 5: Moving down to your eyes, focusing on your eyes, noticing
• 1:35:54
  Speaker 5: how your eyelids feel so heavy it has so light
• 1:36:04
  Speaker 5: at the same time, all the muscles around your eyes relaxing.
• 1:36:14
  Speaker 1: Completely. Moving your focus down to your mouth, your.
• 1:36:25
  Speaker 5: Lips, your tongue, your teeth, you comes, the whore of
• 1:36:33
  Speaker 5: your mouth, relaxing, calm.
• 1:36:41
  Speaker 1: And loose.
• 1:36:46
  Speaker 5: As you focus now on your jaw, just a part
• 1:36:54
  Speaker 5: of your journey, your mouth, your chin, but all out
• 1:37:01
  Speaker 5: the size of your face, to your ears, the whole
• 1:37:07
  Speaker 5: of your jaw leading all relaxed, let me calm.
• 1:37:30
  Speaker 1: Focusing on your neck, the front of your neck and
• 1:37:39
  Speaker 1: your throat relaxin, loose and calm, the sides of your neck,
• 1:37:55
  Speaker 1: right the left side of your lep relast and LEAs
• 1:38:08
  Speaker 1: and calm.
• 1:38:15
  Speaker 26: Now the back of your neck, focusing on the back
• 1:38:22
  Speaker 26: of your leg, letting go with any tension that may
• 1:38:33
  Speaker 26: have been there before, and enjoying that.
• 1:38:41
  Speaker 5: Sense of increasing comfort and release I think you can
• 1:38:51
  Speaker 5: experience in the back of your neck, moving down your back,
• 1:39:05
  Speaker 5: moving either side of your spine right from the top
• 1:39:10
  Speaker 5: of your back all the way down to the bottom
• 1:39:16
  Speaker 5: of your back. Down it's your lower back. As you
• 1:39:33
  Speaker 5: move up and down your spine, you can feel the
• 1:39:41
  Speaker 5: muscles either side of your spine relaxing even more. And
• 1:39:56
  Speaker 5: as those muscles relax, that sense of comfort starts to
• 1:40:03
  Speaker 5: spread outwards from your spine into both sides of your back,
• 1:40:17
  Speaker 5: the top of your back, the middle end your other back.
• 1:40:24
  Speaker 5: And as you're scared gently and slowly up and down
• 1:40:31
  Speaker 5: your back, the muscles in the top of your back relax.
• 1:40:39
  Speaker 1: And become a looser. The muscles in the middle of
• 1:40:47
  Speaker 1: your back.
• 1:40:49
  Speaker 5: Also seemed to just almost divide from each other, separating
• 1:40:56
  Speaker 5: and oh my star melting.
• 1:41:06
  Speaker 1: And in your lower back.
• 1:41:11
  Speaker 5: It seems to be an extra special feeling of comfort.
• 1:41:24
  Speaker 5: The spreads into your hips. Sit down your lower back,
• 1:41:31
  Speaker 5: into your hips, into the area where your cosicks are,
• 1:41:42
  Speaker 5: and into your buttocks.
• 1:41:46
  Speaker 1: These muscles then spread.
• 1:41:51
  Speaker 5: Give your lower back into your hip area. Start to melt,
• 1:42:05
  Speaker 5: start to reading, let go, and you know where about
• 1:42:18
  Speaker 5: to focus on your shoulders, back your spy, continue to
• 1:42:28
  Speaker 5: let go, continue to relax.
• 1:42:38
  Speaker 9: So coldly.
• 1:42:46
  Speaker 5: As you focus on your shoulders, you may notice they're already.
• 1:42:55
  Speaker 1: Feeling Really this already calm, I feel.
• 1:43:27
  Speaker 5: Those muscles. Then move from your neck into your shoulders.
• 1:43:42
  Speaker 5: Feels so soft and gentle, so samer.
• 1:43:59
  Speaker 1: And calm. The feeling in your shoulders.
• 1:44:21
  Speaker 5: Seems to spread deep into your shoulders, a sense of relaxation,
• 1:44:31
  Speaker 5: not just traveling deeply into your muscles, also relaxing.
• 1:44:45
  Speaker 1: The butterness.
• 1:44:52
  Speaker 5: And moving our way underneath your arms, relaxing the whole
• 1:45:01
  Speaker 5: area between the tops of your shoulders, and don't make
• 1:45:06
  Speaker 5: your arms.
• 1:45:11
  Speaker 1: He Then if you're so.
• 1:45:19
  Speaker 5: Relaxed and comfortable in your shoulders always says that.
• 1:45:33
  Speaker 1: Deep healing.
• 1:45:38
  Speaker 5: Message into your arms, you may feel almost as if
• 1:45:56
  Speaker 5: your arms an leave there the sun relaxed, so deply relaxed.
• 1:46:16
  Speaker 1: S s.
• 1:46:36
  Speaker 5: Sh that feels spready. Oh my dwn, your arms too always.
• 1:47:06
  Speaker 1: Clear, you always circumfut spreads.
• 1:47:26
  Speaker 5: Away into rests for sadrists so heavy, Yet the same time.
• 1:48:04
  Speaker 1: Chit sa paced. The sense of.
• 1:49:34
  Speaker 5: Real pace just seems to feel SI free, million strucks
• 1:50:03
  Speaker 5: takes sistends your body many focus.
• 1:52:42
  Speaker 23: Less puss.
• 1:54:06
  Speaker 1: Fives cass.
• 1:55:24
  Speaker 27: Exist the.
• 1:57:05
  Speaker 3: Faith.
• 1:57:05
  Speaker 5: Then you faint si pace sircon sack pace, sircom peaceful
• 1:58:09
  Speaker 5: scom pays for brack same pace f sme lent, deepaxation,
• 1:58:52
  Speaker 5: the sprint, the chest, the story, let's you go.
• 1:59:13
  Speaker 1: Everything.
• 1:59:25
  Speaker 5: So I'm gonna start counting down now from twenty down
• 1:59:31
  Speaker 5: to one. You can imagine in a way it's like
• 1:59:40
  Speaker 5: just walking down some steps in each step or twenty steps,
• 1:59:47
  Speaker 5: and each step represents.
• 1:59:50
  Speaker 1: A level of comfort. Each step represents and deeply of
• 2:00:03
  Speaker 1: that comfort.
• 2:00:10
  Speaker 5: And the furties you walk down those steps that deeper
• 2:00:17
  Speaker 5: blas film. So starting with number twenty twenty, nineteen.
• 2:01:33
  Speaker 1: Eight seven six fire.
• 2:04:58
  Speaker 5: Fourhhhhhhhhh sa twohh no.
• 2:11:24
  Speaker 28: I dt.
• 2:14:01
  Speaker 5: SI five.
• 2:16:00
  Speaker 1: The school.
• 2:18:36
  Speaker 29: Video us.
• 2:21:04
  Speaker 1: And now.
• 2:21:09
  Speaker 5: As you focus on your lives, you're gonna count down
• 2:21:22
  Speaker 5: from ten outs to one, focusing just on your eyes,
• 2:21:37
  Speaker 5: your eyelids, the muscles around your eyes, your eye walls themselves,
• 2:21:47
  Speaker 5: a whole area that makes up your eye. As we
• 2:22:05
  Speaker 5: count down ten down to one, wants to focus in
• 2:22:13
  Speaker 5: on your eyes, you will become twice is relaxed with
• 2:22:28
  Speaker 5: each number counting down that you may find.
• 2:22:41
  Speaker 1: The way you want to do is just.
• 2:22:45
  Speaker 5: To drift off to sleep. And if that's what you want,
• 2:22:56
  Speaker 5: then just allow yourself to do that. Now focus it
• 2:23:09
  Speaker 5: in your eyes then to begin countain down ten down
• 2:23:17
  Speaker 5: to one right now, ten nine eight.
• 2:25:25
  Speaker 30: Shhhhh h.
• 2:32:28
  Speaker 1: One.
• 2:32:35
  Speaker 5: So cut down ten to one ten nine, eight seven, six, five.
• 2:33:02
  Speaker 1: Four three two one.
• 2:33:19
  Speaker 5: And maybe that was a bit too quick in order
• 2:33:21
  Speaker 5: to relax. Maybe it's a too fast for you to
• 2:33:27
  Speaker 5: notice the calming of your body, maybe even a little
• 2:33:36
  Speaker 5: bit of pressure there, Like you're counted down from ten
• 2:33:40
  Speaker 5: to one. Would you expect me to do, man, expect
• 2:33:43
  Speaker 5: me to just to go floppy just because you're counting down.
• 2:33:53
  Speaker 5: If you try again, but this time I'll go a
• 2:33:57
  Speaker 5: bit slower time that you focus on the whole of
• 2:34:04
  Speaker 5: your body before we focus on legs.
• 2:34:10
  Speaker 1: Just notice.
• 2:34:13
  Speaker 5: How your body does start to feel more relaxed with
• 2:34:27
  Speaker 5: every number that I count down.
• 2:34:33
  Speaker 1: Ten nine.
• 2:34:44
  Speaker 5: At eight, seven, six, five, four.
• 2:35:27
  Speaker 1: Three one. Just notice how.
• 2:36:17
  Speaker 5: How you feel, generally, how your body feels. It's not
• 2:36:27
  Speaker 5: necessarily even about counting down from ten to one. It's
• 2:36:38
  Speaker 5: that space that you have, that space between being active
• 2:36:58
  Speaker 5: physically or mentally.
• 2:37:00
  Speaker 9: Just.
• 2:37:05
  Speaker 5: Sitting or lying down and just being there, not doing anything,
• 2:37:10
  Speaker 5: not saying anything, nor needing to think about anything.
• 2:37:17
  Speaker 1: So it opens up a space, you know, a bit
• 2:37:21
  Speaker 1: of a space, a gap. And the more I came
• 2:37:32
  Speaker 1: down from ten to one, the bigger that gap.
• 2:37:36
  Speaker 5: Becomes So there's that gap of calmness, of comfort, relaxation.
• 2:37:51
  Speaker 1: It's a nice feeling, and it moves.
• 2:38:01
  Speaker 5: Those stresses or discomforts physically or emotionally, moves them.
• 2:38:10
  Speaker 3: Away.
• 2:38:17
  Speaker 5: Allows you.
• 2:38:21
  Speaker 1: To just slow down, someone to count the game.
• 2:38:30
  Speaker 5: From ten down to one and notice that gap widening,
• 2:38:38
  Speaker 5: the gap, and it it widens.
• 2:38:42
  Speaker 1: It's almost like the.
• 2:38:45
  Speaker 5: Stress and attention falls into the gap. Give you that distance,
• 2:39:05
  Speaker 5: that space ten nine, eight, seven, six five three.
• 2:41:03
  Speaker 1: One. Then how did your body you feel now? Can
• 2:41:34
  Speaker 1: you notice that? Do you feeling calm? Do you feeling.
• 2:41:49
  Speaker 5: Relaxed as we are now, focus on your legs, just
• 2:42:16
  Speaker 5: your legs. We're just gonna start with focusing on your thighs.
• 2:42:52
  Speaker 5: Of course, it's not the most exciting thing to be done, because.
• 2:43:01
  Speaker 1: I'm sure, like.
• 2:43:02
  Speaker 5: Most of your body is not a lot going on
• 2:43:05
  Speaker 5: right now. Just focusing on the whole of your thighs,
• 2:43:20
  Speaker 5: on the tops of your thighs, the sides of your fires,
• 2:43:26
  Speaker 5: the bottoms of your thighs, your outer thighs.
• 2:43:30
  Speaker 1: And inner thighs.
• 2:43:34
  Speaker 5: Basically the whole of your thigh that leads into your
• 2:43:38
  Speaker 5: hip and it goes down to your knee choids. Now,
• 2:43:53
  Speaker 5: this is a big area. It's very heavy. We are
• 2:44:01
  Speaker 5: very strong, probably the strongest muscles in your body or
• 2:44:07
  Speaker 5: in your thighs.
• 2:44:18
  Speaker 1: But I don't think we.
• 2:44:21
  Speaker 5: Perhaps give enough attention to her thighs. Perhaps we don't
• 2:44:35
  Speaker 5: acknowledge how important our thighs are to our lives, how
• 2:44:56
  Speaker 5: much they actually do for us all through our lives.
• 2:45:12
  Speaker 5: And it may seem sound really weird, but I think
• 2:45:18
  Speaker 5: that all of our body parts, especially our thighs, needs
• 2:45:25
  Speaker 5: some TLC, a bit of love shown, a bit of acknowledgement,
• 2:45:42
  Speaker 5: thank you, gratitude for what our thighs do for us.
• 2:45:58
  Speaker 5: And I know this may sound it is strange. Maybe
• 2:46:04
  Speaker 5: you think, why am I shure? How I should be
• 2:46:06
  Speaker 5: out in the garden hugging a tree or something. It's
• 2:46:16
  Speaker 5: hard to sell, like I phone up on a tree.
• 2:46:19
  Speaker 5: That's why I'm doing to see indoors I was, I
• 2:46:21
  Speaker 5: wouldn't be outside in a tree. I can't see the
• 2:46:24
  Speaker 5: television from the tree. Be moved down to your knees.
• 2:46:35
  Speaker 5: We gain such an important part.
• 2:46:42
  Speaker 1: And I think we don't necessarily.
• 2:46:45
  Speaker 5: I'll speak for myself, I don't necessarily appreciate.
• 2:46:53
  Speaker 1: All that one needs to do for me.
• 2:46:56
  Speaker 5: Until I have a problem with my me. Occasionally, if
• 2:47:01
  Speaker 5: I ever, maybe i'll bash it or it's aching for
• 2:47:06
  Speaker 5: some reason. It's then that I realize how much it does.
• 2:47:15
  Speaker 5: You know, the benefit of being able to use my
• 2:47:18
  Speaker 5: legs without any kind of physical discomfort is a beautiful
• 2:47:28
  Speaker 5: thing that's possibly not appreciated. Tool it's temporarily removed. You know,
• 2:47:38
  Speaker 5: that's comfort.
• 2:47:43
  Speaker 1: But as you focus on.
• 2:47:44
  Speaker 5: Your knees, regardless of how your knees feel, you can
• 2:47:52
  Speaker 5: have that sense of gratitude.
• 2:47:56
  Speaker 1: And love to your needs for all that they do.
• 2:48:10
  Speaker 5: And you can still have that attention on your thighs.
• 2:48:14
  Speaker 5: Maybe notice how your thighs feel, Maybe you notice that
• 2:48:20
  Speaker 5: they are relaxing more deeply as you focus now on
• 2:48:39
  Speaker 5: the bottoms of your legs, your sins, your calf muscles,
• 2:48:44
  Speaker 5: the bones between your knees and your feet incorporate, and
• 2:48:52
  Speaker 5: of course your ankles.
• 2:48:56
  Speaker 28: So important.
• 2:49:02
  Speaker 5: Anyone that's had even like the slightest sprain of an
• 2:49:07
  Speaker 5: ancle knows how how much we take our ankles for granted.
• 2:49:21
  Speaker 5: And it's kind of strange in a way when you
• 2:49:23
  Speaker 5: think that. You know, logically our wrists are a lot
• 2:49:29
  Speaker 5: thinner than the rest of our arms, which is okay,
• 2:49:34
  Speaker 5: it doesn't I can't see any problem with that, because
• 2:49:38
  Speaker 5: we're just picking stuff up by our ankles so much
• 2:49:44
  Speaker 5: thinner than the rest of our legs, and from a
• 2:49:54
  Speaker 5: physics perspective or logical even it doesn't really make sense.
• 2:50:00
  Speaker 5: All this weight will ultimately be resting on your ankles
• 2:50:09
  Speaker 5: then leading to your feet, a thin area, thin bone.
• 2:50:22
  Speaker 1: Yeah, it does so much great work. Supports us, supports our.
• 2:50:28
  Speaker 3: Body for a lifetime, helps us to balance, helps.
• 2:50:40
  Speaker 9: You to.
• 2:50:44
  Speaker 1: Get around and be mobile. And there's the calf muscles.
• 2:50:54
  Speaker 1: Of course.
• 2:50:59
  Speaker 5: I was younger, I couldn't see the pointing calf muscles.
• 2:51:03
  Speaker 5: Didn't seem to do anything. Okay, if worked around my tiptoes,
• 2:51:10
  Speaker 5: then my calf muscles get some work. But of course
• 2:51:14
  Speaker 5: that's not true. The calf muscles are being used whenever
• 2:51:18
  Speaker 5: we use our legs and your shins there to protect
• 2:51:32
  Speaker 5: your lower legs, shaped in a way almost as a
• 2:51:41
  Speaker 5: protector for the bone, leading of course to your ankles.
• 2:51:56
  Speaker 1: And your feet. We're not going to focus on your feet.
• 2:52:03
  Speaker 1: I'm just going to focus on the legs. I realize
• 2:52:10
  Speaker 1: now that I've mentioned your feet, you'll probably focus on
• 2:52:14
  Speaker 1: them anyway, So maybe I should focus on your feet
• 2:52:17
  Speaker 1: a little bit.
• 2:52:22
  Speaker 5: You can have them in your awareness the same as
• 2:52:26
  Speaker 5: you have your thighs in your awareness.
• 2:52:30
  Speaker 1: Even though we haven't been focusing on your thighs a
• 2:52:34
  Speaker 1: few minutes, we'll be focusing on your ankles.
• 2:52:45
  Speaker 5: There's still that sensation of comfort in your thighs, and
• 2:53:00
  Speaker 5: there's that movement.
• 2:53:03
  Speaker 1: Of energy.
• 2:53:06
  Speaker 5: Because the thighs hold lots of different sensations. Of course,
• 2:53:13
  Speaker 5: there's the muscles, the big strong muscles that we have
• 2:53:18
  Speaker 5: in our thighs, but the skin on the outside of
• 2:53:31
  Speaker 5: the thighs, as in the outside of all of our body,
• 2:53:37
  Speaker 5: can be very sensitive, sensitive to attached, sensitive to temperature,
• 2:53:56
  Speaker 5: and inside your thighs the bones, there's the muscle, there's
• 2:54:03
  Speaker 5: the blood, vessels, the archrees to all this stuff inside
• 2:54:10
  Speaker 5: of thighs. I guess sometimes it'd be nice if you
• 2:54:17
  Speaker 5: can actually put your fingers inside your thighs and message,
• 2:54:25
  Speaker 5: so you can message on the outside of the gorse,
• 2:54:29
  Speaker 5: but able to get deep into the muscles and to
• 2:54:32
  Speaker 5: be able to just message inside your thighs. Message in
• 2:54:38
  Speaker 5: the bones of your leg, massage the veins, just gently
• 2:54:50
  Speaker 5: heaving thighs. You can move down.
• 2:54:59
  Speaker 1: Messie inside your knees, some message in those bones. But
• 2:55:05
  Speaker 1: with healing fingertips, spreading the healing energy deep into the
• 2:55:13
  Speaker 1: choice your knees. Of course, there's the bank your you
• 2:55:24
  Speaker 1: need and the inside crease real need is.
• 2:55:30
  Speaker 5: It's a very sensitive area. Very it feels very nice
• 2:55:35
  Speaker 5: when you stroken. That might be because it's an area
• 2:55:40
  Speaker 5: that's not really touched very often.
• 2:55:44
  Speaker 1: It's almost like.
• 2:55:45
  Speaker 5: A hidden part that crease.
• 2:55:51
  Speaker 1: Your legs.
• 2:55:51
  Speaker 5: It's almost.
• 2:55:54
  Speaker 1: Like a part that.
• 2:55:57
  Speaker 5: Has a sensitivity just a little bit. Of course, is
• 2:56:08
  Speaker 5: protected by your legs. So if you can let you
• 2:56:18
  Speaker 5: put in your fingers into increase your legs and folding
• 2:56:29
  Speaker 5: between your legs, you can just message with your fingertips.
• 2:56:35
  Speaker 5: Leagine your fingertips going inside massage in the mussle tis share.
• 2:56:46
  Speaker 1: You can cause fielder bones of your knees heading through
• 2:56:53
  Speaker 1: your fingertips. And then if you go down to your
• 2:57:05
  Speaker 1: calf muscles, and that's the part I'd like to be
• 2:57:08
  Speaker 1: able to really put.
• 2:57:11
  Speaker 5: My finger tips steam inside the calf muscles, massage in
• 2:57:17
  Speaker 5: every single tissue of the muscle, healing every part.
• 2:57:32
  Speaker 1: And they do the same for my shoes.
• 2:57:37
  Speaker 5: Massage and gently stroking the bones, gently stroking them, healing
• 2:57:46
  Speaker 5: in a loving way because they deserve to be treated.
• 2:57:53
  Speaker 5: There's the precious bones that they are. Their legs are
• 2:57:57
  Speaker 5: so precious that it all parts of our body, the
• 2:58:03
  Speaker 5: more precious of any tube on the planet. When you
• 2:58:17
  Speaker 5: start to think about.
• 2:58:24
  Speaker 1: Your legs in its way, it can change your perspective.
• 2:58:35
  Speaker 5: It might sound a bit it's silly to start with
• 2:58:42
  Speaker 5: the idea of having love for your legs, showing appreciation
• 2:58:51
  Speaker 5: for your thighs, wanting to be able to put your
• 2:58:56
  Speaker 5: hands in your thighs, massage the muscles and the bones
• 2:59:06
  Speaker 5: when you get your fingers deep in their releasing tension,
• 2:59:15
  Speaker 5: just to show how much you care about your legs,
• 2:59:25
  Speaker 5: how much you care for what your legs do for you.
• 2:59:30
  Speaker 1: Regularly. You know these your calves, your ankles, the strength
• 2:59:42
  Speaker 1: of your ankles, considering.
• 2:59:47
  Speaker 5: How fit they are compared to the rest of your legs,
• 2:59:52
  Speaker 5: especially your thighs. Yeah, they're so strong, so flexible, absolutely
• 3:00:06
  Speaker 5: amazing things.
• 3:00:08
  Speaker 1: Ankles are.
• 3:00:13
  Speaker 5: Truly a gift because of what they do for you,
• 3:00:24
  Speaker 5: supporting all that weight, regardless of how what weight you are,
• 3:00:32
  Speaker 5: even if you're only a stone, it's still on a
• 3:00:37
  Speaker 5: long weight for these little ankles, how a lot heavier.
• 3:00:44
  Speaker 1: The mainstone.
• 3:00:47
  Speaker 5: Double dome in my ancles support my body all the
• 3:00:55
  Speaker 5: time that they do give off a sigh of relief
• 3:01:02
  Speaker 5: when to sit down as old legs though my feet
• 3:01:13
  Speaker 5: feel seco my toes clap. Your legs really are amazing,
• 3:01:46
  Speaker 5: And I know for talking about talking about your legs
• 3:01:50
  Speaker 5: is probably possibly one of the most most boring things
• 3:01:56
  Speaker 5: ever heard anyone saying poss boring or not.
• 3:02:05
  Speaker 1: Everything I said is true. Your legs are amazing.
• 3:02:21
  Speaker 5: Your legs deserve not just respect, but they deserve to relax.
• 3:02:33
  Speaker 3: Deeply.
• 3:02:41
  Speaker 5: They deserve to take some time out of the day.
• 3:02:46
  Speaker 1: To just let go completely. Legs really can relax because
• 3:03:23
  Speaker 1: the legs are so such a nice, you know, very
• 3:03:27
  Speaker 1: important part of your body. When you relax yournegs, the
• 3:03:33
  Speaker 1: rest of your body also naturally follows in that journey
• 3:03:44
  Speaker 1: of comfort.
• 3:03:53
  Speaker 5: Like I'm feeling my hips, my hips feel really loose,
• 3:04:02
  Speaker 5: and also my life back as well. My lie back
• 3:04:07
  Speaker 5: really feels it feels stretched, even though I'm just sitting
• 3:04:12
  Speaker 5: in a chair and there's no stretching.
• 3:04:18
  Speaker 1: As far as a ware that I'm doing.
• 3:04:20
  Speaker 5: It's almost as if the muscles are just relaxed so
• 3:04:23
  Speaker 5: much that there is a natural stretch as the tension
• 3:04:30
  Speaker 5: has reduced a lot, and I'm now going to count
• 3:04:51
  Speaker 5: down ten down to one. You can continue.
• 3:05:01
  Speaker 6: To fill.
• 3:05:04
  Speaker 1: Waitifully relaxed ten nine eight seven, six, five.
• 3:05:32
  Speaker 5: Four three one relax. So I'm just going to count
• 3:06:01
  Speaker 5: down five down to one, and as a countdown, you
• 3:06:07
  Speaker 5: just focus on the numbers, just the numbers counting down,
• 3:06:15
  Speaker 5: and notice how you feel.
• 3:06:21
  Speaker 28: In this moment.
• 3:06:24
  Speaker 5: As you hear the numbers counting down, knowing that those
• 3:06:29
  Speaker 5: numbers counting down represent you feeling calmer, not just in
• 3:06:42
  Speaker 5: your body, but also relaxing your mind.
• 3:06:49
  Speaker 1: Just notice how you feel.
• 3:06:52
  Speaker 5: There's nothing to do, there's nothing to say, there's nothing
• 3:06:58
  Speaker 5: to think about, starting with number five.
• 3:07:14
  Speaker 1: Four three.
• 3:07:34
  Speaker 21: Two one. As you notice.
• 3:07:55
  Speaker 5: The gradual.
• 3:07:59
  Speaker 3: Letting go.
• 3:08:02
  Speaker 5: The tension in your body, you may also begin to
• 3:08:09
  Speaker 5: notice and be aware of how your mind is starting
• 3:08:17
  Speaker 5: to slow down. This is just a natural thing that happens.
• 3:08:28
  Speaker 1: It's not really a special procedure.
• 3:08:32
  Speaker 5: It's just natural. Because it's your body relaxes, your mind
• 3:08:37
  Speaker 5: also starts to relax. And the more your mind relaxes,
• 3:08:43
  Speaker 5: the more your body relaxes. It's just a continuous circle
• 3:08:47
  Speaker 5: of relaxation. And there is that calmness that comes from.
• 3:09:00
  Speaker 1: Relative quietness.
• 3:09:03
  Speaker 5: You know, even if this background sounds, maybe your side
• 3:09:08
  Speaker 5: online is still going to be quite calm. You know,
• 3:09:16
  Speaker 5: you haven't got the television on. There's no music in
• 3:09:21
  Speaker 5: the background, unless you're listening to the recorded with music.
• 3:09:24
  Speaker 5: Of course, you're very likely not going to be sitting
• 3:09:31
  Speaker 5: in a room with other people. Of course you might be,
• 3:09:34
  Speaker 5: but generally it's more ideal if you can do this
• 3:09:39
  Speaker 5: on your own, so no distractions, and when you stop
• 3:09:50
  Speaker 5: thinking about stuff, relaxation automatically rises. The sense of comfort
• 3:10:07
  Speaker 5: starts to grow, and without trying to build it up
• 3:10:16
  Speaker 5: into something fantastical, something magical, this is just a natural process,
• 3:10:31
  Speaker 5: something that's easy to accomplish.
• 3:10:39
  Speaker 1: In fact, it's almost the sense of.
• 3:10:43
  Speaker 5: Relaxing completely happens really when you put no effort into it.
• 3:10:51
  Speaker 5: It's not something that you can really force. It's something
• 3:10:57
  Speaker 5: that happens naturally. A part of the process of this
• 3:11:08
  Speaker 5: recording and others is simply.
• 3:11:15
  Speaker 1: To allow you.
• 3:11:20
  Speaker 5: To take advantage of this space, this time, to just
• 3:11:35
  Speaker 5: let go, to just be here, to be in tune
• 3:11:46
  Speaker 5: with how you feel, yet with the intention of wanting
• 3:11:58
  Speaker 5: to relax deeply, that maybe even to fall asleep, depending
• 3:12:11
  Speaker 5: on what it is that you wish for yourself in
• 3:12:17
  Speaker 5: this moment.
• 3:12:25
  Speaker 1: As we know, relaxing is the majority of the process
• 3:12:34
  Speaker 1: of falling asleep.
• 3:12:36
  Speaker 5: The actual fall in the sleep part is the tiny
• 3:12:40
  Speaker 5: bit at the end. The deeper relaxed you become, the easier.
• 3:12:55
  Speaker 1: You find.
• 3:12:57
  Speaker 5: Yourself drifting. You can also if you choose to stay
• 3:13:13
  Speaker 5: focused on my voice and really enjoy the process, congratually
• 3:13:38
  Speaker 5: relaxing each muscle.
• 3:13:49
  Speaker 1: In your body.
• 3:13:54
  Speaker 5: Effortlessly and just observing the sensation.
• 3:14:15
  Speaker 1: Of letting go.
• 3:14:23
  Speaker 3: Completely.
• 3:14:30
  Speaker 5: This time, I'm gonna count from six down to one.
• 3:14:39
  Speaker 5: You can notice your mind calming down with each number
• 3:14:51
  Speaker 5: that you hear me say, naturally, feeling come peace, six, five, four, three,
• 3:18:02
  Speaker 5: being aware of how your mind slowed right down, sinking
• 3:18:18
  Speaker 5: deeply into relaxation.
• 3:18:36
  Speaker 1: As you focus on your mind, and may notice that
• 3:18:45
  Speaker 1: there are some thoughts.
• 3:18:47
  Speaker 5: Still there, maybe some stubborn thoughts that.
• 3:18:55
  Speaker 1: For some reason.
• 3:18:59
  Speaker 5: By apps and need your attention.
• 3:19:08
  Speaker 1: That's what you can do is.
• 3:19:15
  Speaker 5: Send love to those thoughts. Sprinkle those thoughts with love,
• 3:19:29
  Speaker 5: my little petals from a flower. Just sprinkle over the petals,
• 3:19:35
  Speaker 5: feel good love towards those thoughts, to let those thoughts
• 3:19:43
  Speaker 5: mow them. You're not bend in the number you just
• 3:19:49
  Speaker 5: need them. You require them to just calm down, slow down,
• 3:20:01
  Speaker 5: quiet down for now, So as you focus on those
• 3:20:17
  Speaker 5: remaining thoughts as we count down this time from seven
• 3:20:23
  Speaker 5: down to one of each number, just imagine sprinkling those
• 3:20:32
  Speaker 5: flower petals of love, kindness, gratitude over those thoughts, which
• 3:20:51
  Speaker 5: will allow them to just melt away and relax deeply.
• 3:21:01
  Speaker 5: Everything I thoughts will become last starting if not the
• 3:21:26
  Speaker 5: second six, five, three, that.
• 3:23:58
  Speaker 1: Is so relaxed your feeling in your body.
• 3:24:18
  Speaker 5: We got to focus.
• 3:24:24
  Speaker 1: On your hands.
• 3:24:31
  Speaker 5: Because the more relaxed your hands on relaxed your body
• 3:24:39
  Speaker 5: and mind. Do you focus on your hands and your fingers.
• 3:25:06
  Speaker 5: There's nothing needed to be done. There's like clutching the
• 3:25:11
  Speaker 5: fists or dance and the fingers or anything like that.
• 3:25:23
  Speaker 5: It's just noticing and focusing on your hands, noticing early feel.
• 3:25:53
  Speaker 31: Because the alas your hands feel, my calm mind fails, all.
• 3:26:10
  Speaker 1: Confidents failed.
• 3:26:14
  Speaker 5: Throughout your body.
• 3:26:24
  Speaker 1: May have.
• 3:26:31
  Speaker 5: Already noticed hell mind is starting.
• 3:26:55
  Speaker 1: Dressed. Fix him just on your hands and.
• 3:27:17
  Speaker 5: Fingers, allowing them cheap experience. I'm real deepening of e
• 3:27:35
  Speaker 5: relaxation in your hands and fingers and more relaxed with
• 3:27:56
  Speaker 5: each numbers.
• 3:28:08
  Speaker 1: Down to one.
• 3:28:13
  Speaker 5: Even almost feel the healing, relaxing energy spread it into
• 3:28:25
  Speaker 5: your hands and fingers, becoming more relaxing with each number.
• 3:28:52
  Speaker 1: Going down, eights, down to one, drift.
• 3:29:06
  Speaker 5: Drifted again. Spot in the vase, I hat seven Hu
• 3:33:13
  Speaker 5: just being here now, nothing to think about, nothing to do,
• 3:33:24
  Speaker 5: nothing to say, and everything just feels calm. This is
• 3:33:39
  Speaker 5: your natural state of being. This is how you just
• 3:33:47
  Speaker 5: normally feel when you take away that other stuff.
• 3:33:56
  Speaker 1: That we add. I think, let's breast and my hand,
• 3:34:01
  Speaker 1: and I think anxiety and tension generally thinking about stuff.
• 3:34:19
  Speaker 1: Take that away, what we do we do now left
• 3:34:31
  Speaker 1: with a sense of easefulness.
• 3:34:40
  Speaker 5: Which comes to you very good place, because ultimately it's
• 3:34:49
  Speaker 5: just a feeling, feeling and comfort.
• 3:35:02
  Speaker 1: Most as if you've got.
• 3:35:03
  Speaker 5: Inside yourself, you found a special place where everything is peaceful.
• 3:35:19
  Speaker 1: The place way he relaxed in your.
• 3:35:23
  Speaker 5: Natural sense of comfort. Place we be here where you
• 3:35:38
  Speaker 5: can accept yourself whenever you are in the place where
• 3:35:45
  Speaker 5: you're trying to please anybody else, and place where you
• 3:35:56
  Speaker 5: can actually just love yourself. In some ways more importantly,
• 3:36:07
  Speaker 5: you can like yourself, appreciate.
• 3:36:24
  Speaker 1: That sense of gratitude.
• 3:36:29
  Speaker 32: The air round.
• 3:36:38
  Speaker 5: That's also place where you can actually feel the healing
• 3:36:47
  Speaker 5: energy soaking into your body. Healing energy key into your body.
• 3:37:07
  Speaker 1: The healing energy spreads through veins, traveling to each every
• 3:37:19
  Speaker 1: single part of your body.
• 3:37:28
  Speaker 5: You start to realize that actually that healing energy, it's
• 3:37:35
  Speaker 5: not just entered into your brain, let's become part of
• 3:37:43
  Speaker 5: your brain, and the spinal fluid is now mixed with
• 3:37:54
  Speaker 5: healing energy, not just allowing you to feel so much
• 3:38:05
  Speaker 5: more relaxed.
• 3:38:08
  Speaker 1: And healthy in this moment, but also.
• 3:38:20
  Speaker 5: You start to realize that actually, what's happening now without
• 3:38:27
  Speaker 5: a healing, relaxing energy spreading through your body, is actually
• 3:38:37
  Speaker 5: changing your life.
• 3:38:44
  Speaker 1: It's actually changing the way you're going to feel, not
• 3:38:49
  Speaker 1: just now, but tomorrow and the next day.
• 3:38:56
  Speaker 5: There's your health improves, not just your physical health beyond
• 3:39:04
  Speaker 5: mental health. Things that used to bother you in the past,
• 3:39:14
  Speaker 5: for some reason, no longer have the effect that they
• 3:39:20
  Speaker 5: used to.
• 3:39:23
  Speaker 1: Because something has changed deeper within you.
• 3:39:34
  Speaker 5: Maybe things that used to cause you to feel anger
• 3:39:44
  Speaker 5: no longer have that power.
• 3:39:50
  Speaker 1: To control you.
• 3:39:54
  Speaker 5: The way they seem to be able to before. As
• 3:40:00
  Speaker 5: you realize that you're the one who decides.
• 3:40:10
  Speaker 1: What affects you, You're the one who decides to feel relaxed.
• 3:40:23
  Speaker 5: And calm.
• 3:40:26
  Speaker 1: When you choose.
• 3:40:31
  Speaker 5: To enjoy noticing these natural developments.
• 3:40:41
  Speaker 1: Are the healing.
• 3:40:44
  Speaker 5: Continue to grow and improve your life day by day.
• 3:40:59
  Speaker 5: Include cause your ability to relax so much easier.
• 3:41:12
  Speaker 1: Than sleeping. It's the most natural thing in the world
• 3:41:23
  Speaker 1: to you because falling asleep is something that you've done.
• 3:41:34
  Speaker 5: So many times.
• 3:41:37
  Speaker 33: In your life, and you know that you were born.
• 3:41:44
  Speaker 1: As we all work with the ability to fall asleep, naturally,
• 3:41:56
  Speaker 1: born with that ability to just drift.
• 3:42:06
  Speaker 5: Off into a deep, healing sleep. Even when we're kids,
• 3:42:19
  Speaker 5: sometimes will fall asleep and we don't even want to
• 3:42:24
  Speaker 5: try to stay awake. Maybe it's a birthday in the morning,
• 3:42:29
  Speaker 5: when it's Christmas or holiday or something I look forward to,
• 3:42:34
  Speaker 5: I don't want to go to sleep. But the more
• 3:42:39
  Speaker 5: you want to stay awake, the more we just start
• 3:42:44
  Speaker 5: to drift. And the more he finds drifting, you try
• 3:42:53
  Speaker 5: to stop yourself and drifting asleep, the deeper and stronger
• 3:42:59
  Speaker 5: without drifting becomes.
• 3:43:07
  Speaker 1: Because we're born.
• 3:43:09
  Speaker 5: Not just with the need to relax deeply, but to
• 3:43:15
  Speaker 5: naturally fall asleep. But it's our birthright, it's part of
• 3:43:25
  Speaker 5: our DNA. And sometimes as we get older in life,
• 3:43:37
  Speaker 5: perhaps at times we have forgotten the relaxing completely. It's
• 3:43:51
  Speaker 5: not only a wonderfully pleasant experience, it's also really easy.
• 3:44:15
  Speaker 1: It's very very easy to let go.
• 3:44:22
  Speaker 5: Because that's what it is.
• 3:44:23
  Speaker 1: It's just.
• 3:44:27
  Speaker 5: Decided to let go. And when you press the play
• 3:44:39
  Speaker 5: button on my recordings, you have given permission.
• 3:44:49
  Speaker 1: From my voice.
• 3:44:51
  Speaker 5: To relax. When you press that play button, you have
• 3:44:59
  Speaker 5: given me per.
• 3:45:01
  Speaker 1: For my words to effect.
• 3:45:10
  Speaker 5: In a positive, only a positive way, opening up.
• 3:45:26
  Speaker 1: Your mind to useful and healing.
• 3:45:38
  Speaker 5: Suggestions.
• 3:45:44
  Speaker 1: They can have such an amazing effect.
• 3:45:54
  Speaker 5: On how you feel right now, as well as those
• 3:46:06
  Speaker 5: changes that continue long after the recording ends. Those changes
• 3:46:16
  Speaker 5: within you the continue to flourish and grow, transforming your life.
• 3:46:32
  Speaker 1: In positive, beautiful.
• 3:46:37
  Speaker 5: Way, allowing you to move forward in your life in
• 3:46:47
  Speaker 5: the direction that you huge choose.
• 3:46:51
  Speaker 1: For yourself.
• 3:47:01
  Speaker 5: And this feeling, this feeling that he can experience a safety, comfort, calmness.
• 3:47:21
  Speaker 5: This feels so nice, such a healthy place to be,
• 3:47:42
  Speaker 5: and that postivity pros within you. In every day feeling forward,
• 3:48:04
  Speaker 5: you're going to find that you're more relaxed physically and
• 3:48:15
  Speaker 5: in your mind. It's all relaxed. And it's not that
• 3:48:24
  Speaker 5: you're thinking slower. It's just that your mind would be
• 3:48:30
  Speaker 5: less to knocked down with.
• 3:48:33
  Speaker 1: Unnecessary negativity.
• 3:48:41
  Speaker 5: Because from now on, your mind rejects negativity. From now on,
• 3:48:52
  Speaker 5: you're going to start noticing when negativity arises. You can
• 3:49:03
  Speaker 5: just say stop, stop and then negativity turn around and
• 3:49:18
  Speaker 5: believe you're alone.
• 3:49:27
  Speaker 1: Stop and then negativity disappear.
• 3:49:45
  Speaker 5: And that you notice that you feel way more axed
• 3:49:53
  Speaker 5: than you probably expected.
• 3:50:01
  Speaker 1: You can now.
• 3:50:05
  Speaker 5: Congratulate yourself because you're the person that has done this.
• 3:50:13
  Speaker 5: You are the one that has opened your mind up
• 3:50:19
  Speaker 5: to the simple facts, and you can feel more relaxed
• 3:50:27
  Speaker 5: in your body and in your mind.
• 3:50:36
  Speaker 1: You've opened your mind up to the birthright of being
• 3:50:42
  Speaker 1: able to just for listening easily when you choose.
• 3:50:59
  Speaker 5: And that's a nice feeling.
• 3:51:02
  Speaker 1: Don't you think it feels nice? Doesn't it?
• 3:51:09
  Speaker 5: To feel calm? Who hears the energy is spreading through
• 3:51:16
  Speaker 5: your body in your mind to spend time a special
• 3:51:29
  Speaker 5: place where negativity can no longer enter. Negativity is banned,
• 3:51:46
  Speaker 5: it's barred, it's not allowed entry. It doesn't it doesn't.
• 3:51:54
  Speaker 1: This doesn't deserve to be here. It doesn't be long here.
• 3:52:01
  Speaker 5: Negativity has no place in your life, which makes room
• 3:52:16
  Speaker 5: feel more comfort.
• 3:52:20
  Speaker 1: Or hearing.
• 3:52:24
  Speaker 5: Or relaxation.
• 3:52:30
  Speaker 1: Or peace. It feels nice, doesn't it? Just go everything.
• 3:53:13
  Speaker 5: I'm gonna count down now from twenty down to one.
• 3:53:21
  Speaker 5: You can continue to relax. If you cheers, you kill.
• 3:53:30
  Speaker 1: Drea to sleep.
• 3:53:36
  Speaker 9: With.
• 3:53:36
  Speaker 1: Every number hear me say.
• 3:53:45
  Speaker 5: You can fill twice is relaxed. Or if you choose
• 3:53:53
  Speaker 5: you can fill twice sleeping twenty ninety eighteen, seventeen, sixty.
• 3:54:52
  Speaker 1: Fifty four two s two.
• 3:55:26
  Speaker 5: Eleven, two, nine, eight, seven, six.
• 3:56:16
  Speaker 1: Five.
• 3:56:57
  Speaker 5: It's your time to just take a break. You're tied to.
• 3:57:11
  Speaker 1: Relax, to allow your mind to slow down, to give
• 3:57:27
  Speaker 1: yourself a permission to take a break from everything. Ensure
• 3:57:46
  Speaker 1: the only person that can make that decision. You're the
• 3:57:53
  Speaker 1: only person that can actually tell your mind.
• 3:58:01
  Speaker 5: Just relax, to just take some time.
• 3:58:17
  Speaker 1: Off so that you can.
• 3:58:26
  Speaker 5: Focus on your body, getting touch with how you feel
• 3:58:34
  Speaker 5: physically and in the process of this body scared where
• 3:58:49
  Speaker 5: you focus on different parts of your body, parts that
• 3:59:01
  Speaker 5: you focus on and observe, even though you're not purpose
• 3:59:10
  Speaker 5: requesting for those parts of your body to relax. It's
• 3:59:18
  Speaker 5: kind of expected. You expect when you listen to my
• 3:59:25
  Speaker 5: worst to feel worst naturally, because when you're listening to me,
• 3:59:41
  Speaker 5: your attention.
• 3:59:44
  Speaker 1: Is focused on my words, and there's my words guide you.
• 3:59:58
  Speaker 5: To focus on those parts of your body. Your focus increases,
• 4:00:18
  Speaker 5: which actually calms your mind. When your mind calms down,
• 4:00:39
  Speaker 5: body relaxes, and when your body calms down, your mind relaxes.
• 4:01:15
  Speaker 5: Really started to focus on your body already. Feel that
• 4:01:30
  Speaker 5: he and energy spreading through your body, pushing out stress, attention,
• 4:01:49
  Speaker 5: hearing all the parts of your body, bleeding, skin.
• 4:01:58
  Speaker 1: And bones, your blood, all the audience inside your body,
• 4:02:07
  Speaker 1: the bustles or the fat of everything, every hair on
• 4:02:16
  Speaker 1: your body is filled with the healing energy.
• 4:02:29
  Speaker 5: Knowing your brain filled with that heal the energy, the
• 4:02:45
  Speaker 5: feed and comfort. Relaxation increases. Depay increases.
• 4:03:09
  Speaker 1: In a way your mind.
• 4:03:18
  Speaker 5: Starts to fill perhaps been drowsing because it's not needed,
• 4:03:35
  Speaker 5: and they start to drill if that's what's needed.
• 4:03:54
  Speaker 1: So if you're listening to this the way you need
• 4:03:59
  Speaker 1: to stay relaxation, that's where you get.
• 4:04:04
  Speaker 9: If what you need is.
• 4:04:07
  Speaker 1: To fall asleep.
• 4:04:10
  Speaker 5: Naturally easily, that your mind drifts. That's also.
• 4:04:19
  Speaker 1: What happened.
• 4:04:26
  Speaker 5: Because by pressing out play button on the podcast and
• 4:04:34
  Speaker 5: listening to me, give permission your body and your mind
• 4:04:44
  Speaker 5: in fact, give the command to your body and your
• 4:04:53
  Speaker 5: mind to relax.
• 4:04:58
  Speaker 1: Deeply, had to drift off to sleep, if that's what
• 4:05:07
  Speaker 1: he wants need them.
• 4:05:20
  Speaker 5: As I focus on different parts of your body.
• 4:05:31
  Speaker 7: You may.
• 4:05:33
  Speaker 1: Start to just drift, and then you go back again
• 4:05:42
  Speaker 1: to heave me again, focusing on a different part of
• 4:05:47
  Speaker 1: your body. You may.
• 4:05:56
  Speaker 5: I'm just so drifting, being realized you're drafting into your
• 4:06:05
  Speaker 5: still drifting to live again to your voice, like I said,
• 4:06:14
  Speaker 5: what a different parts of your body spars.
• 4:06:18
  Speaker 1: To save because I'm drifting. It's basically already.
• 4:06:32
  Speaker 5: In the sleep sound.
• 4:06:40
  Speaker 1: And the more you draft, the long you drift, the
• 4:06:45
  Speaker 1: longer you draft. Eventually I drafted continues into sleep.
• 4:07:00
  Speaker 5: And that's the last year.
• 4:07:04
  Speaker 1: To my own. In your time, when you've experienced the
• 4:07:14
  Speaker 1: I about to sleep, and if you don't have to sleep, it's.
• 4:07:28
  Speaker 5: Strangely pleasant saccent so deep sleep feel sniceteracent minds, feelish
• 4:08:06
  Speaker 5: to feel that which is spreading through reaci so deeply
• 4:08:22
  Speaker 5: ex restart, focus.
• 4:08:39
  Speaker 1: Your eyes shots ships.
• 4:09:49
  Speaker 5: St ss ss sss spreading side your body. You Now,
• 4:11:19
  Speaker 5: let's focus again parts of your body, focusing this time
• 4:11:30
  Speaker 5: on your forehead. Now on your mouth, your lips, hold
• 4:11:47
  Speaker 5: of your mouth, m like you said, one fingers.
• 4:12:08
  Speaker 1: Maybe you get if you think it's a little bitsy.
• 4:12:12
  Speaker 1: You can focus on each one individually. Both hands, even
• 4:12:28
  Speaker 1: though you should focus on both of your hands now
• 4:12:34
  Speaker 1: seemed to just not into one. Maybe your right hands
• 4:12:43
  Speaker 1: start left hand and worst as if just mixed together.
• 4:13:00
  Speaker 5: Al fixing these just as fixings said fus.
• 4:13:42
  Speaker 1: Just see.
• 4:14:17
  Speaker 34: Sch Scouts six sections.
• 4:15:30
  Speaker 35: Sachs famous.
• 4:17:01
  Speaker 5: Now that you said, I stay fours n'sa your mind
• 4:18:10
  Speaker 5: feels now, let him go, let him go, let's me
• 4:18:53
  Speaker 5: go everything, letting go, leting go, let go.
• 4:19:32
  Speaker 3: Everything everything.
• 4:19:48
  Speaker 5: We start now.
• 4:19:51
  Speaker 1: And like you just first of all, just to see yourself.
• 4:19:55
  Speaker 1: Lay down.
• 4:19:57
  Speaker 5: On the message table, lying on in front. Your head
• 4:20:03
  Speaker 5: is supported, your arms are supported, and you feel comfortable
• 4:20:12
  Speaker 5: and breathing is really easy, and you feel you feel
• 4:20:21
  Speaker 5: confident in how you look as well. So there's none
• 4:20:25
  Speaker 5: of that issue of body problems or shyness because I'm
• 4:20:31
  Speaker 5: a professional and this is a therapy session, so none
• 4:20:39
  Speaker 5: of that stuff matters on whatsoever.
• 4:20:45
  Speaker 1: This is about you.
• 4:20:49
  Speaker 5: This is about how you feel, how you can enjoy
• 4:20:58
  Speaker 5: that sense of comfort and laxation that comes from letting
• 4:21:04
  Speaker 5: go and allowing my hands and my fingers to relax.
• 4:21:10
  Speaker 5: You by messaging your body. Someone starts off just by
• 4:21:22
  Speaker 5: placing my hands on the back of your head, just gently,
• 4:21:29
  Speaker 5: just so you can feel my hands feel like.
• 4:21:33
  Speaker 1: Really on you.
• 4:21:39
  Speaker 5: So you can maybe feel the warmth of my hands
• 4:21:41
  Speaker 5: on the back of your head. With my hands the
• 4:21:47
  Speaker 5: side of your head, not pressing, but just holding there
• 4:21:51
  Speaker 5: very gently, maybe over your ears, and a little bit
• 4:21:57
  Speaker 5: on your face.
• 4:21:59
  Speaker 1: You can feel my hands so you can become accustomed.
• 4:22:07
  Speaker 35: To them.
• 4:22:16
  Speaker 5: And now I'll put my hands on the back of
• 4:22:18
  Speaker 5: your head again and gently let them slide down on
• 4:22:26
  Speaker 5: to the back of your neck. You can feel my
• 4:22:35
  Speaker 5: hands gently stroking the back of your neck, and start
• 4:22:45
  Speaker 5: with just so you can get used to the the
• 4:22:53
  Speaker 5: feeling of my hands on your skin, get accustomed to
• 4:23:01
  Speaker 5: realize that you're safe.
• 4:23:04
  Speaker 1: It's all good, it's all fine. And I want to
• 4:23:13
  Speaker 1: start gently massaging the muscles in the back of your
• 4:23:17
  Speaker 1: neck with both hands. And this is a very trusting.
• 4:23:35
  Speaker 5: Situation really, because our necks is so fragile to have
• 4:23:41
  Speaker 5: someone have their hands around your neck in that way
• 4:23:46
  Speaker 5: and sometimes be problematic for people, which is why messages
• 4:23:52
  Speaker 5: are quite good because it allows you to relax and
• 4:23:57
  Speaker 5: to get in touch with trust, to feel peaceful and calm.
• 4:24:19
  Speaker 5: There's a message the side of your neck, gently moving
• 4:24:27
  Speaker 5: from the bottom of your neck. It would be sort
• 4:24:32
  Speaker 5: of near where your shoulders start. I guess all the
• 4:24:35
  Speaker 5: way up.
• 4:24:38
  Speaker 1: To your jaw.
• 4:24:41
  Speaker 5: Is kind of area the side of your neck. Of course,
• 4:24:47
  Speaker 5: it's a lot longer than the front of your neck.
• 4:25:03
  Speaker 5: The message in the back of your neck, especially that
• 4:25:10
  Speaker 5: area where perhaps we hold tension, and there's that area's message.
• 4:25:20
  Speaker 5: You can actually feel a sense of release in the
• 4:25:24
  Speaker 5: back of your neck. Maybe you can breathe it out
• 4:25:32
  Speaker 5: as well, not just how it feels, not just how
• 4:25:37
  Speaker 5: you feel. And then moving down to that area between
• 4:25:51
  Speaker 5: your neck and your shoulders, that musty area, starting to
• 4:25:58
  Speaker 5: message that area on both sides. This would be the
• 4:26:06
  Speaker 5: area that a lot of people would message if they
• 4:26:09
  Speaker 5: were going to give you, like a shoulder message. Even
• 4:26:13
  Speaker 5: that's not technically the shoulders, but it's sort of muscles
• 4:26:17
  Speaker 5: that lead to the shoulders.
• 4:26:21
  Speaker 1: From the neck.
• 4:26:23
  Speaker 5: And the game that can hold tension and stress. And
• 4:26:29
  Speaker 5: when messaged, sometimes a nice deep message is useful, and
• 4:26:37
  Speaker 5: you decide how deep that message is.
• 4:26:52
  Speaker 1: Just allow.
• 4:26:54
  Speaker 5: My knuckles just to dig in to get to those muscles.
• 4:27:00
  Speaker 5: It's a really relaxed all the time, being fun yet
• 4:27:11
  Speaker 5: gentle with it. Just striking down the area to your
• 4:27:31
  Speaker 5: actual shoulders, moving to the muscles of your shoulders, and
• 4:27:43
  Speaker 5: maybe initially just pulling up the shoulders.
• 4:27:47
  Speaker 1: A little bit off the table, just to give you
• 4:27:50
  Speaker 1: a little bit of a stretch very gently.
• 4:28:01
  Speaker 5: You've got the muscles at the front of your shoulders,
• 4:28:04
  Speaker 5: the sides of the bag. Getting this is the part
• 4:28:15
  Speaker 5: that can really take quite a bit of pressure, quite a.
• 4:28:21
  Speaker 35: Bit of.
• 4:28:25
  Speaker 5: Needed if if you wish to really release the tension
• 4:28:34
  Speaker 5: to really get into those muscles and let your fingers
• 4:28:41
  Speaker 5: in there, you feel really nice. Sometimes it's just being
• 4:28:47
  Speaker 5: stroked gently, being messaged quite strongly.
• 4:28:57
  Speaker 1: It can all be beneficial to the real conversation.
• 4:29:06
  Speaker 5: With the muscles in your shoulders. Now you move down
• 4:29:19
  Speaker 5: your arms, put in one arm at a time, starting
• 4:29:30
  Speaker 5: with your right arm, but there is I just lift
• 4:29:41
  Speaker 5: your arm up, just hold it to the side of
• 4:29:44
  Speaker 5: you that where it's to be attached, and I just
• 4:29:51
  Speaker 5: message the tops of your arms all the way down
• 4:30:06
  Speaker 5: to your forearms into your wrists, gently massaging.
• 4:30:30
  Speaker 1: That parts.
• 4:30:33
  Speaker 5: The softer part, which is the underpart of the arm,
• 4:30:40
  Speaker 5: which leads to the crease in your rowbo the inside.
• 4:30:45
  Speaker 5: It's much more sensitive skin. Sometimes, just having that stroked
• 4:31:02
  Speaker 5: feel really nice, pleasurable and relaxing. Now moving down to
• 4:31:19
  Speaker 5: your right hand, just holding your hand.
• 4:31:31
  Speaker 1: With both of my hands, just.
• 4:31:39
  Speaker 5: Pressing gently on the back of your hand, stretching your
• 4:31:45
  Speaker 5: fingers ever slightly at the same time pressing down and
• 4:31:56
  Speaker 5: messaging each finger, and then starting to massage the palms.
• 4:32:10
  Speaker 1: And the wind.
• 4:32:18
  Speaker 36: Just turning the hand gently, stretching it gently, and actually have.
• 4:32:29
  Speaker 5: In your hand held.
• 4:32:31
  Speaker 1: Can it really be.
• 4:32:34
  Speaker 5: An emotional experience? Sometimes even if it is a stranger,
• 4:32:41
  Speaker 5: someone you don't know very well, like a massage person
• 4:32:46
  Speaker 5: or a therapist. Maybe because it's intimate, make a film nice,
• 4:33:03
  Speaker 5: you can feel safe.
• 4:33:11
  Speaker 1: As I put that right arm back down where it was, I.
• 4:33:21
  Speaker 5: Do the same with your left arm, thankfully, the same
• 4:33:32
  Speaker 5: messigegy and the muscles, and.
• 4:33:35
  Speaker 1: You are more way down, dear, rest striking inside of
• 4:33:45
  Speaker 1: your own just being gentle as fun as you require,
• 4:34:04
  Speaker 1: and then messaging your.
• 4:34:06
  Speaker 5: Left hand, stretching the fingers gently, massaging the palm of
• 4:34:22
  Speaker 5: your left hand.
• 4:34:35
  Speaker 1: You feel so.
• 4:34:40
  Speaker 5: Sor relaxing, so.
• 4:34:48
  Speaker 1: Can't let him.
• 4:35:03
  Speaker 5: I'll just rest your left arm back down, start to
• 4:35:15
  Speaker 5: massage your back the biggest part of your body, starting
• 4:35:26
  Speaker 5: at the top, starting again.
• 4:35:31
  Speaker 1: Where you would have been, the area at the top
• 4:35:35
  Speaker 1: between your shoulders and your egg. Going back and massage in.
• 4:35:42
  Speaker 5: The area again, but this time moving downwards, making it downward.
• 4:35:54
  Speaker 5: Stroke to a middle of a back, working for me
• 4:36:03
  Speaker 5: outside inwards, massage in that.
• 4:36:09
  Speaker 1: Your back, but the outside of your back, the parts
• 4:36:21
  Speaker 1: your arms will maybe rest against, almost.
• 4:36:34
  Speaker 5: The path that connects your front to your back. Just
• 4:36:46
  Speaker 5: massaging down firmly but gently, as firm as you want,
• 4:36:58
  Speaker 5: moving down, moving across a little bit, and move all
• 4:37:03
  Speaker 5: the way down again. Be very gentle you if you cheers.
• 4:37:17
  Speaker 5: Eventually even get to the spine. We can message the
• 4:37:22
  Speaker 5: muscles an either side of your spine from the top
• 4:37:26
  Speaker 5: of your neck or the way down to your lower back.
• 4:37:39
  Speaker 5: You can do that a few times. Sometimes people juice
• 4:37:48
  Speaker 5: the knuckle or the you know, the two fingers. Just
• 4:37:54
  Speaker 5: go your side of the spine almost just push down
• 4:37:59
  Speaker 5: your way down to the bottom of the spine, each
• 4:38:03
  Speaker 5: time releasing the tension and opening up the body, stretching
• 4:38:14
  Speaker 5: your body so that you feel more relaxed but at
• 4:38:21
  Speaker 5: the same time.
• 4:38:24
  Speaker 1: Rejuvenated.
• 4:38:36
  Speaker 5: And now I'm going to move to one side to
• 4:38:39
  Speaker 5: your right side and from the bottom of your lips
• 4:38:49
  Speaker 5: to your pelvis. I'm gonna message that area of your
• 4:38:55
  Speaker 5: back or stretch over the other side and I'll pull
• 4:39:00
  Speaker 5: the muscles gently a massage and push from one end
• 4:39:07
  Speaker 5: that side of the way to my side to the
• 4:39:11
  Speaker 5: middle of the fact to where your spine is massaging
• 4:39:17
  Speaker 5: that side of your spine the opposite side to outstanding.
• 4:39:24
  Speaker 5: It's al most likely leading bread. There's that big area
• 4:39:30
  Speaker 5: which is firm, yet there lots there to message. Potentially
• 4:39:42
  Speaker 5: one of the most important places would actually have a message.
• 4:39:48
  Speaker 1: Because you really feel it, really.
• 4:39:53
  Speaker 5: Feel the release and the pleasure of having your lower
• 4:39:58
  Speaker 5: back massaged. It releases so much from your body that's
• 4:40:07
  Speaker 5: not useful, starting a healing process which will continue long
• 4:40:16
  Speaker 5: after this recording is over. The messaging this part of
• 4:40:29
  Speaker 5: your body not only feels really good for you, it's
• 4:40:34
  Speaker 5: actually fun to do because it is, as I said,
• 4:40:38
  Speaker 5: like kneaded bread. It's a part that you can.
• 4:40:43
  Speaker 1: Really get hold of.
• 4:40:46
  Speaker 5: And really massage deeply if that's your choice, and move
• 4:41:00
  Speaker 5: over to the other side of your body and do
• 4:41:03
  Speaker 5: the same with the opposite part.
• 4:41:11
  Speaker 1: Of your lower back. Needing and messaging from your side
• 4:41:18
  Speaker 1: and a way.
• 4:41:23
  Speaker 5: To the middle of your back where your.
• 4:41:25
  Speaker 1: Spine is.
• 4:41:30
  Speaker 5: Pressing and needing. Firm and gentle at the same time.
• 4:41:41
  Speaker 5: It feels so releasing.
• 4:41:48
  Speaker 1: Mixture of pleasure, comfort.
• 4:41:51
  Speaker 5: Release, calmness, relaxation or mixed together. Plus there is that
• 4:42:05
  Speaker 5: feeling from your stomach that it's being stretched. Even though
• 4:42:10
  Speaker 5: you're in your stomach now you can feeling being stretched
• 4:42:14
  Speaker 5: because the whole area is connected to your stomach. Now
• 4:42:27
  Speaker 5: we're gonna move or move further up to your top
• 4:42:32
  Speaker 5: of your body, and we did the same this time,
• 4:42:38
  Speaker 5: starting with your upper back. Put my hands forward over
• 4:42:46
  Speaker 5: and messive massage in that area.
• 4:42:51
  Speaker 1: Up to your spine, from the side of your body
• 4:42:55
  Speaker 1: up to your spine.
• 4:42:58
  Speaker 5: To someone out the message area, the muscle tissue, wherever
• 4:43:04
  Speaker 5: fatty tissue even will be possibly from your chest.
• 4:43:10
  Speaker 1: It's all connected.
• 4:43:11
  Speaker 5: The chest and the.
• 4:43:12
  Speaker 1: Back connect together. I'm going to be massaging and just
• 4:43:19
  Speaker 1: pulling some of the skin from your side up.
• 4:43:25
  Speaker 5: The massage in the area.
• 4:43:31
  Speaker 1: Of your upper back.
• 4:43:34
  Speaker 5: All the way into your spine, and then I'll move
• 4:43:40
  Speaker 5: down a bit and I'll continue with the middle of
• 4:43:43
  Speaker 5: your back doing exactly the same thing. There's gentle as
• 4:43:53
  Speaker 5: deep as you chose, Now, I'll move the other side
• 4:44:04
  Speaker 5: again and do the exact same thing with the top
• 4:44:09
  Speaker 5: of your back on the other side, from pretty much
• 4:44:19
  Speaker 5: underneath you are are you really to your spine and
• 4:44:32
  Speaker 5: they continue in that all the way down, including the
• 4:44:39
  Speaker 5: lower your middle of your back. Now I'm gonna go
• 4:44:56
  Speaker 5: to your thighs, the backs of your thigh and the
• 4:45:03
  Speaker 5: size of your thighs, starting with your right leg. Massage
• 4:45:14
  Speaker 5: the back and the sides of your thighs gently and firmly.
• 4:45:25
  Speaker 5: There's a lot of muscles there. Scenario that can be
• 4:45:29
  Speaker 5: very tense at times and maybe needs a little bit more.
• 4:45:34
  Speaker 1: Pressure than the rest of the body. That's up to you.
• 4:45:43
  Speaker 1: You can gently strike the back of your legs where
• 4:45:49
  Speaker 1: you know, opposite.
• 4:45:51
  Speaker 5: Your knee joint or underneath your knee joint, very sensitive,
• 4:45:57
  Speaker 5: gentle area, and working down to your calf muscles. Massage
• 4:46:13
  Speaker 5: in your calf muscles thoroughly and deeply.
• 4:46:18
  Speaker 1: If you choose, using both hands fingers, digging deep to
• 4:46:38
  Speaker 1: your ankles at the back of your back of your ankles,
• 4:46:47
  Speaker 1: just generally massage in.
• 4:46:49
  Speaker 5: That area, maybe left in the leg and stretching a
• 4:47:00
  Speaker 5: little bit. Moving to the right foot, massage the bottom
• 4:47:26
  Speaker 5: of your feet and the size of your feet can't
• 4:47:40
  Speaker 5: leeper firm enough so they don't tickle. Just allow.
• 4:47:52
  Speaker 1: The pleasure that you get from heaving your feet massage
• 4:47:58
  Speaker 1: to just overtake you.
• 4:48:03
  Speaker 5: As I continue to message your feet, the bottoms of
• 4:48:08
  Speaker 5: your feet, the sides, your arches, your heel. You put
• 4:48:19
  Speaker 5: a lot of pressure into your heel and it feels amazing.
• 4:48:25
  Speaker 5: Yet the arches need to be a bit more gentle.
• 4:48:32
  Speaker 5: Stretching your toes gently the message in the bottoms of
• 4:48:39
  Speaker 5: your toes with my fingers, each one individually. Moving over
• 4:48:56
  Speaker 5: to the left leg to do exactly the same thing,
• 4:49:03
  Speaker 5: starting at the top of the thighs, work in the
• 4:49:09
  Speaker 5: back of the thighs and the side massageant deeply and gently.
• 4:49:17
  Speaker 1: The whole area, working all the way down.
• 4:49:31
  Speaker 5: And this is an area that maybe you could like
• 4:49:37
  Speaker 5: to spend more time relaxing a message. Perhaps if you wanted,
• 4:49:47
  Speaker 5: I could make a future recording on spend more time
• 4:49:51
  Speaker 5: on one particular area.
• 4:49:59
  Speaker 1: As you moved out.
• 4:50:03
  Speaker 5: To your calf muscles, Massage in your calf muscles.
• 4:50:16
  Speaker 1: And gently down drincl into your feet, Massage backs of
• 4:50:32
  Speaker 1: your feet, bundles of your feet, stretching your toes and
• 4:50:43
  Speaker 1: massage in each tone individually, that feeling of pleasure and
• 4:50:51
  Speaker 1: release the experience when you're having your feet and massaged
• 4:50:58
  Speaker 1: field an now she turned over.
• 4:51:17
  Speaker 5: In your mind. Playing on your back. She's gonna start
• 4:51:28
  Speaker 5: again your nick area in your shoulders, just to get
• 4:51:47
  Speaker 5: back in touch with that area.
• 4:51:55
  Speaker 1: Lets you move up. I can clean my hands with
• 4:52:07
  Speaker 1: a little afresh.
• 4:52:09
  Speaker 5: Just now, gonna massage your face dimply, starting off your forehead.
• 4:52:26
  Speaker 1: Your eyes are closed, Just stretch your eyes a little bit,
• 4:52:34
  Speaker 1: pushing up with your eyebrows. Just massage in around your scalp.
• 4:52:51
  Speaker 5: Massages down your cheeks, around your ears, your chaw, gently
• 4:53:07
  Speaker 5: the side of your neck.
• 4:53:12
  Speaker 1: Chin.
• 4:53:24
  Speaker 5: They just move it down your neck down to your chest,
• 4:53:35
  Speaker 5: starting by message in the very top of your chest.
• 4:53:43
  Speaker 1: With the collar bone is.
• 4:53:47
  Speaker 5: Give a side of the collarbone, and they just mess
• 4:53:58
  Speaker 5: og in the hole of chest, moving the chest around.
• 4:54:20
  Speaker 1: Because it's quite a large area. You can move from
• 4:54:24
  Speaker 1: one side to the next. Moving my heads.
• 4:54:34
  Speaker 5: Underneath you pretty much re arms on, stretching up, stretching
• 4:54:45
  Speaker 5: some of the muscles of your back in the process,
• 4:54:53
  Speaker 5: moving up o your chest, and.
• 4:55:00
  Speaker 1: They're moving down again. Then allowing my hands.
• 4:55:16
  Speaker 5: They're just massage gently and slide down towards your stomach,
• 4:55:24
  Speaker 5: starting in the middle of my chest and then gradually
• 4:55:31
  Speaker 5: my heads moving apart, and a massage in and sliding
• 4:55:38
  Speaker 5: at the.
• 4:55:38
  Speaker 1: Same time, moving down.
• 4:55:46
  Speaker 5: To just below your red cage, moving down, then messaging
• 4:56:01
  Speaker 5: up again, giving your chest.
• 4:56:07
  Speaker 1: All the attention.
• 4:56:09
  Speaker 5: When it needs to feel completely relaxed, remembering them. Also,
• 4:56:24
  Speaker 5: you're going to be focusing on your sides as well,
• 4:56:29
  Speaker 5: an area that really doesn't get much attention but feels
• 4:56:36
  Speaker 5: really good when it's massaged. Just stroking my hands down
• 4:56:46
  Speaker 5: the sides of your body, just below your arms, all
• 4:56:53
  Speaker 5: the way down to your hips. Now move into your
• 4:57:06
  Speaker 5: stomach area. We're going to stand one side of you
• 4:57:12
  Speaker 5: like I did when i digital lower back. When you
• 4:57:17
  Speaker 5: do a similar process and just stretching the muscles from
• 4:57:22
  Speaker 5: the side, gently massaging from one side to the next.
• 4:57:38
  Speaker 7: Move in.
• 4:57:41
  Speaker 37: The whole area from below your ribs all the way
• 4:57:45
  Speaker 37: down to below your belly button, and I'm gonna move
• 4:57:56
  Speaker 37: around to the outside of you and repeat the.
• 4:58:06
  Speaker 5: Process of relaxing deeply, calmly. You feel loose, you feel free.
• 4:58:22
  Speaker 5: There's something about having your stomach massage. It's different from
• 4:58:27
  Speaker 5: any other part because we do have a tendency fold
• 4:58:35
  Speaker 5: in a different kind of stress in your stomach that
• 4:58:40
  Speaker 5: we may not be aware of.
• 4:58:47
  Speaker 1: There's an old message your stomach, in front of your stomach,
• 4:58:54
  Speaker 1: making circles around your belly bottom.
• 4:59:05
  Speaker 5: And then going the other way around there the gentleness
• 4:59:14
  Speaker 5: and of freedom that comes from feeling how you're feeling.
• 4:59:26
  Speaker 1: As I now.
• 4:59:27
  Speaker 5: Moved down the tops of your thighs, muscles, massage in them.
• 4:59:36
  Speaker 5: I can do this to your legs at the same time,
• 4:59:42
  Speaker 5: pressing down, massaging deeply those muscles in your thighs, the
• 4:59:51
  Speaker 5: front of your thighs, and moving down to your these
• 5:00:01
  Speaker 5: gently massaging your knees, sliding down your shins, pressure on
• 5:00:14
  Speaker 5: the side of your shin gently softly but firmly, moving
• 5:00:26
  Speaker 5: down to your ankles, stroking the tops of your feet,
• 5:00:41
  Speaker 5: and then with each foot in each hand, just gently
• 5:00:47
  Speaker 5: massaging the whole of the foot, the top of the bottom,
• 5:00:56
  Speaker 5: your heel, your ankle, your toes, Let's search in every
• 5:01:04
  Speaker 5: part of your feet.
• 5:01:10
  Speaker 1: It feels so good to still let go and enjoy
• 5:01:15
  Speaker 1: the process, enjoy.
• 5:01:26
  Speaker 5: Feeling so deeply relaxed, so much comfort, so many feelings.
• 5:01:43
  Speaker 1: Be come just from touching your skin and you can
• 5:01:58
  Speaker 1: just as always, you choose enjoy the fear of deep
• 5:02:12
  Speaker 1: comfort being massaged.
• 5:02:19
  Speaker 5: Like me, enjoy.
• 5:02:31
  Speaker 1: The fear deep And all we're gonna do is blow
• 5:02:53
  Speaker 1: out some candles. In your mind, there are going to
• 5:03:09
  Speaker 1: be a hundred candles, and you're going.
• 5:03:19
  Speaker 5: To blow each one out individually, one by one, starting
• 5:03:29
  Speaker 5: at one hundred.
• 5:03:31
  Speaker 1: As I count down.
• 5:03:37
  Speaker 5: One way down to one, at least time I say
• 5:03:45
  Speaker 5: a number, you can imagine that candle in front of you,
• 5:03:58
  Speaker 5: and I'd like you to actually, sickly gently blow the
• 5:04:07
  Speaker 5: candle out, just it's not big blows, just a gentle,
• 5:04:26
  Speaker 5: and that candle will extinguish. And then I'll say the
• 5:04:36
  Speaker 5: next number.
• 5:04:38
  Speaker 1: We moved down, then you just blow that one out
• 5:04:48
  Speaker 1: as well.
• 5:04:54
  Speaker 5: And as we move down the numbers, you'll find yourself
• 5:05:04
  Speaker 5: feeding more, more relaxed.
• 5:05:10
  Speaker 35: If you need.
• 5:05:12
  Speaker 5: To sleep, you also find yourself becoming incredibly tired and sleeping.
• 5:05:25
  Speaker 1: In fact, you may struggle to blow out all one
• 5:05:33
  Speaker 1: hundred with these candles.
• 5:05:44
  Speaker 5: As you feel.
• 5:05:49
  Speaker 1: More and more.
• 5:05:50
  Speaker 5: Deeply relaxed, more more deeply tied, and the further go down,
• 5:06:22
  Speaker 5: the more.
• 5:06:24
  Speaker 1: Your mind starts to drift, you may find that stop
• 5:06:38
  Speaker 1: listening to me.
• 5:06:41
  Speaker 5: After a while, and even though that may be background
• 5:06:53
  Speaker 5: sounds where you are, you'll be aware of those sounds.
• 5:07:05
  Speaker 1: At the moment being may start just or even notice
• 5:07:21
  Speaker 1: them at all, because they're unimportant where I am.
• 5:07:42
  Speaker 5: Look at the sounds of the birds, it's all horrist
• 5:07:47
  Speaker 5: the pigeon who likes to say I know sometimes. And
• 5:07:55
  Speaker 5: there's the old playue that goes by maybe traffic trains
• 5:08:05
  Speaker 5: in the distance. And let's see, it is important.
• 5:08:17
  Speaker 1: Whatsoever or candles you blow out, the less important anything is,
• 5:08:37
  Speaker 1: or candles if you blow.
• 5:08:40
  Speaker 5: Out, the further you seem to move away, sounds, general.
• 5:09:04
  Speaker 1: Date, days, stuff seems to just bling away.
• 5:09:15
  Speaker 5: On its side.
• 5:09:21
  Speaker 1: She feel.
• 5:09:25
  Speaker 5: Calm with every candle blow out? The next number.
• 5:09:50
  Speaker 10: Did?
• 5:09:51
  Speaker 5: He may say, then by that candle out to so easy,
• 5:10:16
  Speaker 5: so simple. You're gonna start by introducing the first candle
• 5:10:40
  Speaker 5: some hundred, first candle US one hundred. When you blow
• 5:10:59
  Speaker 5: the candle out, you'll find immediately a light change in
• 5:11:19
  Speaker 5: how you feel, as well as a real sense of
• 5:11:30
  Speaker 5: positivity right within you. Relaxation, sleepiness, spending, starting one hundred,
• 5:12:10
  Speaker 5: I can't do nineteen nine ninety eight, can nine seven
• 5:13:53
  Speaker 5: ninety six, che sit night eight tone eight eight eight eight.
• 5:20:08
  Speaker 1: Nine five s h it.
• 5:23:24
  Speaker 38: Must six.
• 5:24:40
  Speaker 5: Cant sixty eight, seventy seven, seventy six, seventy five, candy
• 5:26:01
  Speaker 5: seventy four, candle, seventy three, candle seventy two, seventy one,
• 5:27:19
  Speaker 5: set set sixty nine, candle sixty eight, candle sixty seven,
• 5:28:47
  Speaker 5: candle sixty five, country sixty KNT sixty four, kinds sixty
• 5:29:54
  Speaker 5: thre can sixty sixty one, sixty fifty, unty fifty eight,
• 5:32:15
  Speaker 5: fifty fifty six candle fifty five, candle fifty four, fifty
• 5:34:09
  Speaker 5: three fifty fifty two.
• 5:36:11
  Speaker 39: Fifty two fifty four fourty eight.
• 5:38:26
  Speaker 3: Kiss six.
• 5:39:34
  Speaker 1: Five t.
• 5:41:32
  Speaker 5: FO sert sert at.
• 5:43:31
  Speaker 1: Thirty seven, thirty five such three no eight.
• 5:50:13
  Speaker 5: Wity seven thirty six, wait five show contri, wait.
• 5:55:46
  Speaker 3: Y see.
• 5:57:08
  Speaker 5: Sect stay, shhhh, t.
• 6:02:02
  Speaker 1: Y nine.
• 6:05:13
  Speaker 7: Shu, and.
• 6:09:33
  Speaker 5: Or let go of all of those thoughts, worries, concerns
• 6:09:46
  Speaker 5: about the past, thoughts about the future, and even things
• 6:09:53
  Speaker 5: you've been thinking about today.
• 6:09:56
  Speaker 40: Just let it all go.
• 6:10:00
  Speaker 5: Because none of it is useful in this moment. This
• 6:10:08
  Speaker 5: is your opportunity to just focus on feeling relaxed, allowing
• 6:10:28
  Speaker 5: yourself to get in touch with that natural sense of
• 6:10:36
  Speaker 5: peace that we all have within us. It's available for everyone.
• 6:10:46
  Speaker 5: It just sometimes takes a little bit of effort to
• 6:10:51
  Speaker 5: set up.
• 6:10:52
  Speaker 1: The right.
• 6:10:55
  Speaker 5: Time and place in order for you to just let go.
• 6:11:02
  Speaker 5: Because when you do, you decide to let go relax,
• 6:11:11
  Speaker 5: that's what your body starts to do because you've chosen.
• 6:11:19
  Speaker 5: You've chosen to just allow your body to unwind and
• 6:11:26
  Speaker 5: your mind starts to slow down. And it's a nice feeling.
• 6:11:35
  Speaker 5: It's a nice feeling at the beginning, just to know
• 6:11:39
  Speaker 5: that you have chosen to decide to relax deeply. Because
• 6:11:50
  Speaker 5: you've made that decision, your body or just follow suit,
• 6:11:58
  Speaker 5: because sometimes all the muscles in your body need is
• 6:12:03
  Speaker 5: just permission from you to relax, because so often we're busy,
• 6:12:13
  Speaker 5: we're going from here to there, we're walking around, and
• 6:12:18
  Speaker 5: we're doing stuff, and the body doesn't have any time
• 6:12:25
  Speaker 5: space to really relax deeply. So it kind of waits
• 6:12:34
  Speaker 5: for you to lead the way, waits for your permission.
• 6:12:44
  Speaker 1: And when you do.
• 6:12:46
  Speaker 5: Give your permission, you give the say. So when you
• 6:12:51
  Speaker 5: say okay, it's time.
• 6:12:56
  Speaker 1: For your body to let go.
• 6:13:00
  Speaker 5: Completely relax totally, your body just follows.
• 6:13:11
  Speaker 1: Somewhere like a breath of relief and relax.
• 6:13:20
  Speaker 5: Have feeling at the end of the day of very
• 6:13:25
  Speaker 5: physical day that you may experience.
• 6:13:27
  Speaker 1: In the past.
• 6:13:29
  Speaker 5: But you get home and you just sit down in
• 6:13:31
  Speaker 5: a chair, maybe you kick your shoes off and not
• 6:13:35
  Speaker 5: of feels so nice.
• 6:13:40
  Speaker 1: I know that you don't have to get up again.
• 6:13:44
  Speaker 5: For a little while at least if you choose, you
• 6:13:47
  Speaker 5: can just sit there for me an hour to have feels.
• 6:13:56
  Speaker 1: Blissen.
• 6:14:01
  Speaker 5: And just by sitting down like that, nobody knows that
• 6:14:06
  Speaker 5: it's time to relax. Nobody has been given permission from you.
• 6:14:14
  Speaker 5: Because it's a mindset in your mind. You're prepared.
• 6:14:24
  Speaker 1: To let go of everything.
• 6:14:28
  Speaker 5: And just completely allow all the stress of your body
• 6:14:37
  Speaker 5: to evaporate.
• 6:14:41
  Speaker 1: Any tensions can just gradually vanish.
• 6:14:54
  Speaker 5: It's almost like magic, really, because that sense of relaxation
• 6:15:06
  Speaker 5: in your body, it's a very natural state. It's not
• 6:15:12
  Speaker 5: something unusual. It may feel unusual when you first start
• 6:15:17
  Speaker 5: to relax.
• 6:15:18
  Speaker 1: You if you haven't really spent a lot of.
• 6:15:22
  Speaker 5: Time focusing and giving yourself this space.
• 6:15:26
  Speaker 1: To let go completely and relax, they seem most stalien,
• 6:15:33
  Speaker 1: but it isn't.
• 6:15:35
  Speaker 5: It's actually the most natural thing in the world to
• 6:15:41
  Speaker 5: lego completely, to relax totally, the most natural thing in
• 6:15:52
  Speaker 5: the world to allow yourself to feel really calm in
• 6:16:04
  Speaker 5: your mind, and it is almost like a literal unwinding.
• 6:16:15
  Speaker 5: It's like you press a button and all the tension
• 6:16:21
  Speaker 5: just releases. It's like a wheel, like a cog, like
• 6:16:27
  Speaker 5: the inside of a clock, just untwinding. And he's I
• 6:16:32
  Speaker 5: could see that the little wind up, not that it's used,
• 6:16:38
  Speaker 5: just going the opposite way.
• 6:16:40
  Speaker 1: The energy used to wind it up, and the energy
• 6:16:46
  Speaker 1: that frometic stress for energy gradually winding down, losing its power,
• 6:16:58
  Speaker 1: losing its string. There's a sense of.
• 6:17:03
  Speaker 5: Relaxation become stronger and deeper, and you may find that
• 6:17:15
  Speaker 5: the more relaxed you feel, your mind starts to wander.
• 6:17:25
  Speaker 1: Maybe you seem to stop listening to me.
• 6:17:31
  Speaker 5: For a while, your mind goes somewhere else, and you
• 6:17:37
  Speaker 5: realize you're listening to me again, and that was just
• 6:17:43
  Speaker 5: your mind drifted to sleep, which is quite natural, because
• 6:17:53
  Speaker 5: sometimes when we're stressed tense, we may actually be aware
• 6:18:03
  Speaker 5: of what we need, we physically emotionally.
• 6:18:09
  Speaker 1: Need. In this moment, when you allow your.
• 6:18:17
  Speaker 5: Body and mind to relax completely, you let go all.
• 6:18:24
  Speaker 1: Thoughts, concerns, worries, ideas, all them go, allow them to
• 6:18:34
  Speaker 1: drop into the floor. You start to.
• 6:18:43
  Speaker 5: Get in touch with the feelings of such relaxation. Feelings
• 6:18:55
  Speaker 5: so nice to be in touch with the calmness of
• 6:19:03
  Speaker 5: the different body parts.
• 6:19:05
  Speaker 1: As day become looser.
• 6:19:11
  Speaker 5: And looser, believe and your breathing scenes easier and more natural, effortless,
• 6:19:28
  Speaker 5: as they call it, industry your mouthful nose into your lungs,
• 6:19:37
  Speaker 5: breathing in comforts and relaxation, and then just breathing out
• 6:19:45
  Speaker 5: any excess.
• 6:19:48
  Speaker 1: Remain intentional stress for every part of your body and mind.
• 6:20:01
  Speaker 5: If you start to focus on your mind, maybe existed
• 6:20:07
  Speaker 5: things come to a standstill, maybe just much much lower
• 6:20:17
  Speaker 5: than before, because your mind is not really needed when
• 6:20:27
  Speaker 5: listening to my voice, chill out your mind to relax
• 6:20:37
  Speaker 5: just as deep as your body. And that's secreticity between
• 6:20:47
  Speaker 5: the relaxation of your body relaxation of your mind.
• 6:20:58
  Speaker 1: Let you know the feeling completely calm, beliefs, relaxed, real
• 6:21:12
  Speaker 1: is the great experience. Fear has.
• 6:21:27
  Speaker 5: So many.
• 6:21:29
  Speaker 1: Positive benefits.
• 6:21:32
  Speaker 5: For your body, mind, and your life. To be able
• 6:21:38
  Speaker 5: to go over everything.
• 6:21:43
  Speaker 1: And to relax completely.
• 6:21:48
  Speaker 5: You know, all parts, everybody and mind, even your body arised,
• 6:22:02
  Speaker 5: your hustle, surrised, he the skin that covers your body.
• 6:22:18
  Speaker 1: Is relaxed.
• 6:22:25
  Speaker 5: Every hair.
• 6:22:29
  Speaker 1: You have.
• 6:22:31
  Speaker 5: Also deeply rised, and your brain restarts to feel the benefits.
• 6:22:52
  Speaker 1: With this.
• 6:22:54
  Speaker 5: Heaven relaxation. Let's you focus on the side of your
• 6:23:07
  Speaker 5: scalp where your brain is. You can start to realize
• 6:23:14
  Speaker 5: and notice the benefits with your brain relax in deep.
• 6:23:27
  Speaker 1: Initial brain.
• 6:23:29
  Speaker 5: To tedious, to res to sense those messages to the
• 6:23:39
  Speaker 5: rest your body did to re.
• 6:23:48
  Speaker 1: Works deepain, relaxy more completely, letting of any remaining thoughts
• 6:24:16
  Speaker 1: of concerns just drop onto the floor.
• 6:24:25
  Speaker 5: Because they are not necessary in this moment, this moment.
• 6:24:35
  Speaker 1: In deep reaxation and calmness, feeling the brain.
• 6:24:49
  Speaker 5: Deep concentrated, feeling, calming, relaxing, every part of your brain.
• 6:25:16
  Speaker 1: Feazing sos and comfortable, so relaxed.
• 6:25:32
  Speaker 5: And be soul.
• 6:25:36
  Speaker 1: Your brain feels sunlight that's unhealthy. That sense of deep
• 6:25:51
  Speaker 1: deep comfort breathing does allow you to enjoy.
• 6:26:04
  Speaker 5: Those ever increase in sensations of comfort that is spreading
• 6:26:16
  Speaker 5: throughout your body, relaxing each and every muscle your body.
• 6:26:32
  Speaker 1: Deeper, deeper, much more deeper than before.
• 6:26:49
  Speaker 5: Much condiment spreading through your body.
• 6:27:02
  Speaker 1: Mind, be so peaceful, calm.
• 6:27:14
  Speaker 29: So.
• 6:27:20
  Speaker 5: Peaceful, a repot your body, let it go and everything
• 6:27:37
  Speaker 5: and everything so peaceful car.
• 6:27:50
  Speaker 1: So react.
• 6:27:57
  Speaker 5: Every second the posies.
• 6:28:04
  Speaker 1: Fill d d PO, lass, d PA, d.
• 6:28:25
  Speaker 5: Les, circum.
• 6:28:36
  Speaker 1: B form so very peace.
• 6:28:47
  Speaker 5: You had built duties such base, compact.
• 6:28:59
  Speaker 1: For great all the time.
• 6:29:05
  Speaker 5: Such peace and comfort spreading through your body, you mind.
• 6:29:19
  Speaker 1: Deeper deeper, such comforts spreading and sinking deeper into a
• 6:29:37
  Speaker 1: remuso ebody, sudy, feel.
• 6:29:46
  Speaker 5: Amazing, so relaxed, sy so.
• 6:30:01
  Speaker 1: So peace. Letting go.
• 6:30:21
  Speaker 5: And do a body scan, focusing on firstly how you
• 6:30:27
  Speaker 5: feel in your body, not trying to change how you feel,
• 6:30:34
  Speaker 5: not trying to relax, not trying to move away from
• 6:30:39
  Speaker 5: any discomfort or stress or tension. Just accepting, observing and
• 6:30:48
  Speaker 5: accepting how you feel in the different parts of your body,
• 6:30:55
  Speaker 5: Just allowing yourself to be exactly as you are.
• 6:31:03
  Speaker 1: To notice to get in touch with how you actually
• 6:31:11
  Speaker 1: feel in this moment. Start off.
• 6:31:20
  Speaker 5: By focusing on your hands. Just be aware of your hands,
• 6:31:35
  Speaker 5: like you to move your hands around, Just maybe move
• 6:31:40
  Speaker 5: your fingers a little bit. I've been in closer your
• 6:31:45
  Speaker 5: hands very gently, just so thing you can get in
• 6:31:53
  Speaker 5: touch with how your hands and your fingers felt, very
• 6:32:06
  Speaker 5: very slow movements. Focusing now on your feet, if you
• 6:32:25
  Speaker 5: can just do kind of an equivalent with your feet
• 6:32:30
  Speaker 5: you've just done with your hands. Maybe turn in your ankles,
• 6:32:39
  Speaker 5: leaving your feet around, living your toes gently, only very
• 6:32:50
  Speaker 5: gently and very slowly, noticing how your feet feel.
• 6:33:02
  Speaker 1: In this moment.
• 6:33:10
  Speaker 5: Focusing now on your eyes, I'd like you to just
• 6:33:18
  Speaker 5: focus on your eyelids. Maybe you can open and close
• 6:33:24
  Speaker 5: your eyes a couple of times. Do you get in
• 6:33:28
  Speaker 5: touch with how you feel when you do close your eyes?
• 6:33:34
  Speaker 5: The muscle changes in your eyes when you do close them.
• 6:33:44
  Speaker 5: Maybe you're raising your eyebrows. It stretches the tops of
• 6:33:50
  Speaker 5: your eyes. Perhaps squint in your eyes, scrunch up your eyes,
• 6:34:02
  Speaker 5: just so you can really get in touch all aspects
• 6:34:10
  Speaker 5: of how your eyes feel.
• 6:34:18
  Speaker 1: Right now. Now focusing on your thighs, then you know
• 6:34:33
  Speaker 1: it just starts you to gently tense your thighs, just
• 6:34:39
  Speaker 1: very very gently, just enough so you can become.
• 6:34:50
  Speaker 5: More attuned to the physical sensation of your upper legs,
• 6:35:03
  Speaker 5: the front of your thighs, and the backs of your thighs, noticing.
• 6:35:14
  Speaker 1: And observing how your thighs fear right now, moving your
• 6:35:31
  Speaker 1: focus to the back of your neck, just noticing the
• 6:35:39
  Speaker 1: back of your neck the muscles. Of course, they lead
• 6:35:46
  Speaker 1: to the side of your neck.
• 6:35:49
  Speaker 5: They also lead to the top of your back, which
• 6:35:54
  Speaker 5: leads to your shoulders. So as your focus on the
• 6:36:00
  Speaker 5: back of your neck, maybe you can move your head
• 6:36:07
  Speaker 5: gently upwards as if you're looking up. Maybe moving your
• 6:36:14
  Speaker 5: head down as if you're looking down. Perhaps moving your
• 6:36:22
  Speaker 5: head side to side, right, left, but only.
• 6:36:30
  Speaker 1: Very slowly, very gently. I'm not trying to force anything.
• 6:36:43
  Speaker 1: It has to be very very gentle, just so you
• 6:36:52
  Speaker 1: can be more.
• 6:36:57
  Speaker 5: In touch with the feelings, with the sensations, the physical sensations,
• 6:37:09
  Speaker 5: and how the back of your neck.
• 6:37:14
  Speaker 1: Feels. Right now, as we now focus.
• 6:37:31
  Speaker 5: On the tops of your arms, the parts where your
• 6:37:36
  Speaker 5: biceps and dry steps on between your elbow and your shoulders.
• 6:37:45
  Speaker 5: To focus on those parts, the tops of your arms,
• 6:37:52
  Speaker 5: you may like to just tense the very very gently
• 6:38:02
  Speaker 5: and slowly, so you're not straining or putting any pressure whatsoever.
• 6:38:15
  Speaker 1: On your arms. It's just slowly can gain more of
• 6:38:25
  Speaker 1: a sense of how your upper arms of feeling in
• 6:38:36
  Speaker 1: this moment, just noticing as you gently, very gently.
• 6:38:49
  Speaker 5: And slowly tighten the muscles and they're gonna go. Notice
• 6:39:03
  Speaker 5: how the tops of your arms feel right now, our focus.
• 6:39:22
  Speaker 1: On your stomach, the area the lower aptoment area below
• 6:39:30
  Speaker 1: your belly button, living all the way down.
• 6:39:38
  Speaker 5: To your hips, just a part of your grind. Maybe
• 6:39:48
  Speaker 5: you're able to dense these muscles.
• 6:39:54
  Speaker 1: In that area very very japly. It's slowly.
• 6:40:09
  Speaker 5: If that's a difficult thing to do, maybe it can
• 6:40:13
  Speaker 5: just your body pushing the stomach up, maybe moved a
• 6:40:24
  Speaker 5: little bit of a side least no hips, Just.
• 6:40:32
  Speaker 1: Get in she hell, your lower up to an area.
• 6:40:45
  Speaker 28: Is feeling.
• 6:40:49
  Speaker 1: In this moment, just the same physical sensations.
• 6:41:06
  Speaker 5: With your lower abdomen.
• 6:41:19
  Speaker 1: As you live. Your attention.
• 6:41:25
  Speaker 5: To your mouth, not to see in your lips, then
• 6:41:35
  Speaker 5: inside your mouth, your teeth, comes your tongue.
• 6:41:53
  Speaker 1: Just not to sad.
• 6:41:56
  Speaker 5: Have your tongue and your mouth feels.
• 6:42:02
  Speaker 1: It. May help by.
• 6:42:05
  Speaker 5: Moving your tongue around your mouth, living to your left,
• 6:42:14
  Speaker 5: maybe pressing it gently against the side of your mouth,
• 6:42:21
  Speaker 5: and then to the right, gently to the side of
• 6:42:26
  Speaker 5: your mouth, perhaps pressing up against it the top of
• 6:42:34
  Speaker 5: your mouth, and then down gently.
• 6:42:40
  Speaker 1: Against the bottom of your.
• 6:42:41
  Speaker 5: Mouth, always very slowly.
• 6:42:50
  Speaker 1: And a very.
• 6:42:54
  Speaker 5: Very gentle.
• 6:43:00
  Speaker 3: So you can't.
• 6:43:05
  Speaker 5: Be aware how you feel in your mouth area. Now
• 6:43:33
  Speaker 5: to focus on your wrists, I'm gonna ask you to
• 6:43:50
  Speaker 5: maybe just rotting your wrists.
• 6:43:57
  Speaker 1: In your hands a circular muss very chackly and slowly,
• 6:44:11
  Speaker 1: just sightly, can.
• 6:44:19
  Speaker 5: Feel the sensations that you are currently experiences in your risks,
• 6:44:43
  Speaker 5: perhaps smooth.
• 6:44:44
  Speaker 1: In your hands, up and down the game, very very
• 6:44:56
  Speaker 1: chaently chet start turp, seve.
• 6:45:41
  Speaker 5: Low back, the back parts just above your hips where
• 6:45:58
  Speaker 5: your coxis are the whole area which also really does
• 6:46:11
  Speaker 5: include the side of your body, because those muscles are
• 6:46:18
  Speaker 5: very much connected as those muscles also remove into your hyperia,
• 6:46:31
  Speaker 5: connecting to your buttics sides of your hips. And if
• 6:46:47
  Speaker 5: you're physically able to do so, maybe you can very
• 6:46:57
  Speaker 5: generally just your body and slightly, very slowly.
• 6:47:12
  Speaker 1: Some side to side, just enough to gauge how you feel.
• 6:47:33
  Speaker 5: Your low back, perhaps sickly, your hips gently up and down,
• 6:47:56
  Speaker 5: gently slowly, in order be touch with physical sensations.
• 6:48:16
  Speaker 1: Of your lower back.
• 6:48:34
  Speaker 5: Renob your attension.
• 6:48:45
  Speaker 1: To your jure.
• 6:48:49
  Speaker 5: An area of function or why help then area is on?
• 6:49:00
  Speaker 1: Oh love your jaw, you jest it's a gay di sime.
• 6:49:18
  Speaker 1: Gently open your mouth wide.
• 6:49:25
  Speaker 5: I stretch it just very gently and slowly, opening your
• 6:49:36
  Speaker 5: mouth and encis in your mouth very gently.
• 6:49:47
  Speaker 1: And slowly. Sorry, you can't eight touch.
• 6:50:11
  Speaker 5: Joe fans.
• 6:50:43
  Speaker 1: To sit down just there.
• 6:50:57
  Speaker 5: I hate to day want to move your chest because
• 6:51:05
  Speaker 5: in love every time you brain live spy gently.
• 6:51:18
  Speaker 1: And spery.
• 6:51:22
  Speaker 5: Automatically with each bread you take as you focus on
• 6:51:38
  Speaker 5: the chest fils when you pray, believe in your focus
• 6:52:26
  Speaker 5: to your forums. John Albis, maybe you a very checkly
• 6:52:45
  Speaker 5: and sly dance the muscles in your farms.
• 6:52:57
  Speaker 1: How we need to die in the.
• 6:52:59
  Speaker 5: Film outwords as well, very jack.
• 6:53:19
  Speaker 1: And fly jacky and softly s fours.
• 6:53:50
  Speaker 3: Dilpos.
• 6:54:10
  Speaker 5: Focus the rest of your bank.
• 6:54:24
  Speaker 1: Upper back.
• 6:54:29
  Speaker 5: And the middle the middle band again this sparted body. Also,
• 6:54:55
  Speaker 5: every time breed, I know how to sad. Usually I
• 6:55:12
  Speaker 5: should sa.
• 6:55:16
  Speaker 1: Of a back in the mid or a back.
• 6:55:23
  Speaker 5: Can rely fail.
• 6:55:27
  Speaker 1: That cha't.
• 6:55:35
  Speaker 5: And your focus et aera but es.
• 6:56:31
  Speaker 1: Cry that muscles had bays mid section just side the
• 6:57:09
  Speaker 1: same how my hips fail. Right now you can.
• 6:57:31
  Speaker 5: Very very gently leave my hips.
• 6:57:42
  Speaker 1: Maybe side to side.
• 6:57:46
  Speaker 5: And gently hint.
• 6:57:50
  Speaker 9: Sah yah.
• 6:58:36
  Speaker 1: Everything starts to slow down, including the thoughts in your mind.
• 6:58:55
  Speaker 5: And your mind itself just starts to gradually. It doesn't
• 6:59:05
  Speaker 5: have to be instant, but just gradually starting too. It's
• 6:59:13
  Speaker 5: almost like time is storing chin. It's a slower pace
• 6:59:24
  Speaker 5: to maybe what you're used to in your day to
• 6:59:30
  Speaker 5: day life. It's a slower movement of energy, very.
• 6:59:56
  Speaker 1: Small movements which make up the larger movements. This is
• 7:00:04
  Speaker 1: always the case.
• 7:00:08
  Speaker 5: Now, when you move your hand, it might seem like
• 7:00:13
  Speaker 5: it's one movement, but it's lots of minute different muscles
• 7:00:19
  Speaker 5: moving in accordance with each other. And what happens in
• 7:00:30
  Speaker 5: this space that we're sharing is.
• 7:00:40
  Speaker 1: We move from that big.
• 7:00:51
  Speaker 5: Movement into those smaller movements. Starting to focus on how
• 7:01:09
  Speaker 5: your body feels, not just as a whole, not just oh,
• 7:01:16
  Speaker 5: i'm feeling this way. I'm feeling stressed or tense, or
• 7:01:21
  Speaker 5: I'm feeling relaxed and calm. I'm feeling this way, I'm
• 7:01:26
  Speaker 5: feeling that way. Starting to notice that your body begins
• 7:01:38
  Speaker 5: to present to you small feelings around your body, small
• 7:01:54
  Speaker 5: physical sensations, legs, whether pleasurable or not. Maybe resisting the
• 7:02:14
  Speaker 5: temptation to label them or to judge them, those feelings,
• 7:02:25
  Speaker 5: just thinking them, thinking about them is just being neutral,
• 7:02:32
  Speaker 5: just feelings, not being particularly concerned, just noticing what your body.
• 7:02:51
  Speaker 1: Is telling you. Things in your arms, instead of feeling
• 7:03:05
  Speaker 1: the hole of the arm, maybe notice those.
• 7:03:11
  Speaker 5: Individual feelings all those different muscles and the skin, the
• 7:03:25
  Speaker 5: hairs of your arms, all the internal parts of your arms,
• 7:03:32
  Speaker 5: the veins, the bones, just being aware of maybe your
• 7:03:51
  Speaker 5: elbow on your right arm has a certain feeling. Maybe
• 7:03:59
  Speaker 5: you're left wrist.
• 7:04:03
  Speaker 1: Also has its own individual physical sensation. What about your
• 7:04:26
  Speaker 1: forearm on your right arm, your right forearm.
• 7:04:39
  Speaker 5: There may not be any particular feeling that you could
• 7:04:45
  Speaker 5: even give a name to, may not feel like anything
• 7:04:54
  Speaker 5: other than just a feeling. You know, it's there. The
• 7:05:04
  Speaker 5: feelings in your shoulders. Perhaps your shoulders when you think
• 7:05:10
  Speaker 5: about them, kind of almost like they're the same, you know,
• 7:05:16
  Speaker 5: the same feeling.
• 7:05:19
  Speaker 1: Almost like you both of your shoulders are just one thing.
• 7:05:24
  Speaker 1: Of course they're not.
• 7:05:34
  Speaker 5: And when you focus on your left shoulder and then
• 7:05:39
  Speaker 5: on your right shoulder, maybe find that you move the
• 7:05:46
  Speaker 5: muscles a little bit, maybe tense the.
• 7:05:50
  Speaker 1: Muscles gently, noticing the.
• 7:05:58
  Speaker 5: Difference in each shoulder. Your lower back, the left side
• 7:06:30
  Speaker 5: of your lower back and the right side of your
• 7:06:33
  Speaker 5: lower back, of course that connection to your buttocks and
• 7:06:46
  Speaker 5: to your hips, and also moving up into the middle
• 7:06:58
  Speaker 5: of your back. And sometimes like right now, actually I
• 7:07:11
  Speaker 5: want to focus on their part. When I focused on
• 7:07:15
  Speaker 5: my buttocks and then I focused on the middle of
• 7:07:21
  Speaker 5: my back. It almost felt like the muscles in my
• 7:07:24
  Speaker 5: lower back were being stretched very gently, just stretched a
• 7:07:34
  Speaker 5: little bit. Even though I wasn't doing anything to try
• 7:07:43
  Speaker 5: to stretch your lower back, it just seemed to happen.
• 7:07:49
  Speaker 5: The feeling of very gently stretching your lower back act
• 7:08:06
  Speaker 5: comes along. I have feeling in your chest, just noticing
• 7:08:31
  Speaker 5: what sensations you are experiencing in your chest right now.
• 7:08:52
  Speaker 5: And there's so much of the chest because there's the
• 7:08:56
  Speaker 5: collar bone leading to the chest. You've got the chest bone,
• 7:09:04
  Speaker 5: You've got the muscles in your chest.
• 7:09:11
  Speaker 1: Of course, if you're female.
• 7:09:13
  Speaker 5: There's possibly the breasts. If you're male, you've got the
• 7:09:23
  Speaker 5: different Well might not make different these days, but.
• 7:09:28
  Speaker 1: There may be more.
• 7:09:31
  Speaker 5: Muscles at the top of the chest, but at the
• 7:09:38
  Speaker 5: side underneath it's pretty much the same.
• 7:09:42
  Speaker 1: Whether you're a man or a woman. There's muscles there,
• 7:09:47
  Speaker 1: muscles that stretch.
• 7:09:48
  Speaker 5: Out to your back as well as breast tissue stretches
• 7:09:54
  Speaker 5: and moves into your back. To just being aware of
• 7:10:01
  Speaker 5: your chest, being with whatever feeling there is in your chest.
• 7:10:38
  Speaker 5: And when I noticed that I focus on my chest,
• 7:10:45
  Speaker 5: I feel it.
• 7:10:46
  Speaker 1: In my back and my upper back. I mean, I
• 7:10:51
  Speaker 1: guess the obvious reason would be because you know, I'm
• 7:10:54
  Speaker 1: breathing hm in and it stretches my chest and my
• 7:11:05
  Speaker 1: back at the same time.
• 7:11:14
  Speaker 5: It feels.
• 7:11:18
  Speaker 1: It feels okay, it doesn't feel.
• 7:11:29
  Speaker 5: A little bit of pain in my right chest A
• 7:11:36
  Speaker 5: little bit not pain, but a little discomfort, maybe stiffness possibly,
• 7:11:42
  Speaker 5: I don't know. I notice my shoulders also.
• 7:11:51
  Speaker 3: Watching to.
• 7:11:54
  Speaker 5: Flex for some reason. I think that's probably part of
• 7:11:59
  Speaker 5: my other back. Can that connection between my shoulders map
• 7:12:07
  Speaker 5: back because I can move my shoulders and stretch the
• 7:12:13
  Speaker 5: muscles in my back moving the shoulders backwards were up,
• 7:12:22
  Speaker 5: which then moves. I think it's the scapulous.
• 7:12:28
  Speaker 1: In your back. It feels quite nice. Actually, a good
• 7:12:46
  Speaker 1: thing about this is you can, if you want to,
• 7:12:50
  Speaker 1: you can just flex or stimulate.
• 7:13:02
  Speaker 5: The various muscles in your body gently in order to
• 7:13:09
  Speaker 5: get more of a sense of how they feel and
• 7:13:20
  Speaker 5: when you're relaxing. When you do tense and muscle, then
• 7:13:29
  Speaker 5: you let it go and let it relax. It relaxes.
• 7:13:36
  Speaker 1: Way more than it would normally.
• 7:13:45
  Speaker 5: You have to feel.
• 7:13:49
  Speaker 1: That you're able to do that.
• 7:13:51
  Speaker 5: There's no point in doing it if there's an issue
• 7:13:57
  Speaker 5: with the per part of your body. You need to
• 7:14:03
  Speaker 5: be gentle with yourself at all times when lax in deeply,
• 7:14:16
  Speaker 5: it's important to be kind to yourself. As you notice
• 7:14:31
  Speaker 5: your mind. How much has your mind slowed down since
• 7:14:43
  Speaker 5: we started this recording.
• 7:15:02
  Speaker 1: How came.
• 7:15:06
  Speaker 5: And peaceful.
• 7:15:09
  Speaker 1: Is your mind right now? We have nothing to think about.
• 7:15:21
  Speaker 5: And just my voice to listen to. Because you know
• 7:15:29
  Speaker 5: the intention behind this recording, this relaxation. At the very least,
• 7:15:41
  Speaker 5: for you to feel more relaxed at the end of
• 7:15:46
  Speaker 5: the recording than you did at the beginning. At the
• 7:15:54
  Speaker 5: very least, mind to slow down because your body continues
• 7:16:10
  Speaker 5: to relax, because that's what you want to happen. That's
• 7:16:27
  Speaker 5: what you expect.
• 7:16:33
  Speaker 1: To happen.
• 7:16:40
  Speaker 5: For relaxation to fill your body, maybe calm in your
• 7:16:58
  Speaker 5: mind to the point of boredom when you start maybe
• 7:17:07
  Speaker 5: to drift away. Drifting it's almost as if you are
• 7:17:53
  Speaker 5: moving further away from your body in your mind, just
• 7:18:02
  Speaker 5: leaving them there. Kind of liking it an escape pod
• 7:18:14
  Speaker 5: in a spaceship a movie, a space movie, you know.
• 7:18:19
  Speaker 1: When it gets a little part in it. Since the
• 7:18:23
  Speaker 1: month far away from the spaceship, save.
• 7:18:38
  Speaker 5: To dream.
• 7:18:47
  Speaker 1: And continue to relax s a peace and the peace
• 7:20:42
  Speaker 1: and focusing on that.
• 7:20:46
  Speaker 3: Feeling of those individual belonds.
• 7:20:56
  Speaker 5: Of your body that's.
• 7:21:01
  Speaker 1: Relaxing. One by one, you may find that every now
• 7:21:21
  Speaker 1: and then he realized that you were listening.
• 7:21:31
  Speaker 5: To my voice, be gives your mind started to imagine.
• 7:21:40
  Speaker 1: Something different, maybe started to.
• 7:21:49
  Speaker 5: Almost move into some kind of a dreamy state, and
• 7:22:00
  Speaker 5: then you become.
• 7:22:01
  Speaker 1: Aware of my voice again.
• 7:22:06
  Speaker 5: And even though you may want to focus on my voice,
• 7:22:13
  Speaker 5: you may also wish to allow your mind to just
• 7:22:21
  Speaker 5: drift naturally into that space and comfort and safety. As
• 7:22:41
  Speaker 5: you feel.
• 7:22:50
  Speaker 1: Warm comfort spreading through your body like a warm covering you.
• 7:23:07
  Speaker 5: Champlin, keeping your body at just the perfect temperature. And
• 7:23:29
  Speaker 5: even if you can hear background sounds, they just don't
• 7:23:41
  Speaker 5: seem to matter anymore.
• 7:23:50
  Speaker 1: There's that sense of.
• 7:23:54
  Speaker 5: Peace spreads through your mind like a gentle breeze, yet
• 7:24:11
  Speaker 5: strong enough to blow away all negativity, strong enough to
• 7:24:27
  Speaker 5: remove from your mind any anxiety or stress that was
• 7:24:37
  Speaker 5: there before, and blow away any other thoughts or feelings
• 7:24:53
  Speaker 5: that just don't fit with the sense relaxation that.
• 7:25:18
  Speaker 1: Is filling your body and your mind.
• 7:25:43
  Speaker 5: Unless you focus on your mind and count down from
• 7:25:49
  Speaker 5: ten down to one. With each number, your mind will
• 7:26:02
  Speaker 5: become slightly relaxed, just just slightly. From ten down to nine,
• 7:26:30
  Speaker 5: just a slime moment. Nine down to eight, just another
• 7:26:39
  Speaker 5: small change in how you feel. Eight down to seven.
• 7:26:56
  Speaker 5: I have feeling this is a gag, almost like a
• 7:27:01
  Speaker 5: gap that starts to get wider, the gap between those
• 7:27:10
  Speaker 5: feelings that you used to have in your mind compared
• 7:27:19
  Speaker 5: to the feelings you have that growing now, feelings of
• 7:27:26
  Speaker 5: comfort and security and confidence, and the gap will become
• 7:27:36
  Speaker 5: the wider. Made down to seven, seven, down to six.
• 7:27:45
  Speaker 5: When you get to five, your mind will start to
• 7:27:52
  Speaker 5: have a certain physical sensations, like there's a magnet outside
• 7:28:05
  Speaker 5: of your head sucking the tension and stress and any
• 7:28:12
  Speaker 5: remaining feelings that you don't want, sucking them out through
• 7:28:19
  Speaker 5: your skull.
• 7:28:26
  Speaker 1: And then down to fur.
• 7:28:29
  Speaker 5: You can start to really experience that sense of not
• 7:28:36
  Speaker 5: just emptiness, but space, a place full of fresh air, place.
• 7:28:52
  Speaker 1: Where you can stretch.
• 7:28:57
  Speaker 5: It's almost as if as you go down to four
• 7:29:00
  Speaker 5: and three, your mind is expanding, with this sense.
• 7:29:09
  Speaker 1: Of peace.
• 7:29:12
  Speaker 5: And tranquility growing as it moved down to When you
• 7:29:22
  Speaker 5: get to one, mind.
• 7:29:28
  Speaker 1: Just feels exactly how you want to feel, almost.
• 7:29:40
  Speaker 5: Perfect fear, then.
• 7:29:47
  Speaker 1: Maybe a.
• 7:29:51
  Speaker 5: Sensation that.
• 7:29:54
  Speaker 1: You'd like to keep.
• 7:29:58
  Speaker 5: A place that's safe, where.
• 7:30:03
  Speaker 1: Nothing can affect you at all, and you.
• 7:30:21
  Speaker 5: Can stay in that that space of comfort and confidence,
• 7:30:30
  Speaker 5: confident in your own ability.
• 7:30:34
  Speaker 1: To create this space and this fear of comfort within
• 7:30:41
  Speaker 1: your own mind.
• 7:30:44
  Speaker 5: Just by counting ten.
• 7:30:48
  Speaker 1: Down to one.
• 7:30:53
  Speaker 5: And this is something that you can do yourself when
• 7:30:58
  Speaker 5: you're on your own, a time when you can maybe
• 7:31:05
  Speaker 5: sit down, maybe just for a few minutes, close your eyes.
• 7:31:17
  Speaker 5: It just counts slowly from ten down to one. The
• 7:31:29
  Speaker 5: very experience these feelings in your mind, and when you
• 7:31:42
  Speaker 5: feel that way in your mind, your.
• 7:31:46
  Speaker 1: Body copies your mind and the feelings bread through your spine.
• 7:32:04
  Speaker 5: Then you nervous system into every band of your body,
• 7:32:11
  Speaker 5: travels through your blood stream, heathing and relaxing every article
• 7:32:25
  Speaker 5: of your existence. We can practice this a few times
• 7:32:47
  Speaker 5: before the end of the recording, and then you can
• 7:32:52
  Speaker 5: practice on your own, and each time you count from
• 7:32:58
  Speaker 5: ten out one, the feelings of comfort, calmness, and deep
• 7:33:13
  Speaker 5: deep relaxation becomes stronger.
• 7:33:19
  Speaker 1: Deeper.
• 7:33:27
  Speaker 5: Feeling your mind and your brain with these positive chemicals
• 7:33:38
  Speaker 5: spread through your body, relaxing you so quickly, relaxing your
• 7:33:48
  Speaker 5: whole body and mind so very, very easy, just the
• 7:34:00
  Speaker 5: way counting.
• 7:34:03
  Speaker 1: Ten down to one. So I'm gonna do now, I'm
• 7:34:14
  Speaker 1: gonna count.
• 7:34:15
  Speaker 5: From ten down to one. I'd like you to repeat
• 7:34:19
  Speaker 5: the number after me. So when I say ten, you
• 7:34:26
  Speaker 5: can just repeat to yourself ten you can just notice,
• 7:34:38
  Speaker 5: be aware of how you feel in your mind and
• 7:34:47
  Speaker 5: your body. Then when I say nine, you can repeat
• 7:34:57
  Speaker 5: to yourself nine a game, noticing increase in comfort and
• 7:35:15
  Speaker 5: calmness in your mind and in your body. The same
• 7:35:26
  Speaker 5: and the same eight.
• 7:35:30
  Speaker 1: When I say seven, six, let's say five, four, When
• 7:35:46
  Speaker 1: I say three two. Lastly, when I say one, you
• 7:36:00
  Speaker 1: can be that number. Now.
• 7:36:10
  Speaker 5: Of course, when you do this on your own.
• 7:36:15
  Speaker 1: Without listening to me, you can say the numbers or
• 7:36:20
  Speaker 1: whatever speed that you feel is necessary.
• 7:36:29
  Speaker 5: For you. So if you can adapt so you feel
• 7:36:35
  Speaker 5: you want to say the numbers ten out one faster
• 7:36:42
  Speaker 5: than I do, then you go ahead and do that.
• 7:36:47
  Speaker 5: Or if you feel when you do it yourself that
• 7:36:51
  Speaker 5: you'd like to have more or space between the numbers,
• 7:36:59
  Speaker 5: maybe take a lot longer to get from ten all
• 7:37:06
  Speaker 5: the way down to one, that's your choice also to do.
• 7:37:24
  Speaker 5: So I'm going a cow from ten down to one.
• 7:37:33
  Speaker 5: If when I get to one, that will be the
• 7:37:36
  Speaker 5: end of this recording. Let's of course you're listening with music,
• 7:37:43
  Speaker 5: and the music will continue.
• 7:37:53
  Speaker 1: Ten No.
• 7:38:31
  Speaker 25: Eight US.
• 7:42:25
  Speaker 5: Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen.
• 7:43:00
  Speaker 1: Thirty.
• 7:43:05
  Speaker 5: Twelve eleven, ten nine eight, seven, six, five, four, three.
• 7:43:55
  Speaker 1: Two one. Now open your eyes. Notice sin how you
• 7:44:18
  Speaker 1: physically film having counted down from twenty to one, allowing
• 7:44:28
  Speaker 1: stress tension to leave through your fingertips and your toast.
• 7:44:34
  Speaker 5: And as you focus on your fingertips maybe they feel
• 7:44:38
  Speaker 5: a little bit tingling, which is I suppose quite an
• 7:44:45
  Speaker 5: understanding considering the tension has been exiting your body through
• 7:44:50
  Speaker 5: your fingertips. So now I'm going to count from twenty
• 7:44:59
  Speaker 5: out to one again.
• 7:45:00
  Speaker 1: This time.
• 7:45:05
  Speaker 5: You'd feel relief of tension and stress and the anxiety that.
• 7:45:12
  Speaker 1: You may have leaving through your stomach. Just leaving through
• 7:45:24
  Speaker 1: your stomach, almost as if it's just releasing the whole
• 7:45:30
  Speaker 1: of your.
• 7:45:30
  Speaker 5: Stomach or navil to just above your chest or below
• 7:45:36
  Speaker 5: your chest, rather so surrounding your belly on an area,
• 7:45:40
  Speaker 5: the whole area.
• 7:45:43
  Speaker 1: You can feel the tension of your body where there's
• 7:45:48
  Speaker 1: left just releasing from the area, and you may notice
• 7:45:53
  Speaker 1: that your stomach will become very replexed as my countdown
• 7:46:00
  Speaker 1: twenty that's what now twenty nineteen, eighteen, seventeen, sixteen fifty
• 7:46:39
  Speaker 1: forty thirty twelve eleven nine eight seven six die fool
• 7:47:28
  Speaker 1: three two one.
• 7:47:44
  Speaker 5: You can open your eyes again. You can cheers, but
• 7:47:46
  Speaker 5: can just keep them closed because it feels relaxing. Just
• 7:47:52
  Speaker 5: notice saying, stomach feels Notice that your focus. Just do
• 7:47:58
  Speaker 5: a little scan your body. Notice your body feels focusing
• 7:48:09
  Speaker 5: upper body, back, chest, stomach lags, yns, hands, fiend. Just noticing,
• 7:48:24
  Speaker 5: and you know you may start to film of a
• 7:48:29
  Speaker 5: sense of tiredness, which may be the reason listened to
• 7:48:34
  Speaker 5: this record it because.
• 7:48:37
  Speaker 1: You like to let go completely of everything.
• 7:48:45
  Speaker 5: Driven morph into a nice, natural, calm, relaxing sleep. So
• 7:49:03
  Speaker 5: now focus.
• 7:49:07
  Speaker 1: On your forehead, and if you choose, you can incorporate
• 7:49:14
  Speaker 1: your eyes in this focus as well.
• 7:49:18
  Speaker 5: Your forehead and your eyes, it's that whole area basically
• 7:49:24
  Speaker 5: almost as if you were wearing a mask, you know,
• 7:49:27
  Speaker 5: like a I don't know, Batman mask or something I'm
• 7:49:35
  Speaker 5: trying to sorrow or something, you know, the kind of
• 7:49:38
  Speaker 5: mask that covers your eyes but also covers quite a
• 7:49:41
  Speaker 5: lot of the forehead. Focus on that area because that's
• 7:49:48
  Speaker 5: the area that We're now going to release tension stress
• 7:49:52
  Speaker 5: on your mind, your brain, from your mind, and any
• 7:49:58
  Speaker 5: tension that you may have remain your face, in your neck.
• 7:50:03
  Speaker 1: Your jaw, your eyes, your forehead, or your scalp.
• 7:50:11
  Speaker 5: So basically any intension within your head area, including your
• 7:50:16
  Speaker 5: mind and your breath that's going to be released through
• 7:50:25
  Speaker 5: your forehead, in your eyes. As I count down the
• 7:50:31
  Speaker 5: game from.
• 7:50:33
  Speaker 1: Twenty down to one now twenty.
• 7:50:44
  Speaker 5: Nineteen, eighteen, seventeen, sixteen, fifty, forty, thirty, twelve, eleven, nine, eight, seven, six, five.
• 7:52:03
  Speaker 1: Or three, or like sa.
• 7:52:29
  Speaker 5: As you scared your face, jaw, your eyes, the cheap bades,
• 7:52:36
  Speaker 5: your ears, a forehead, your scalp, your neck, backing your neck,
• 7:52:47
  Speaker 5: fronting the side of your neck and throat, like.
• 7:52:59
  Speaker 1: Being aware of the comfort increased in.
• 7:53:08
  Speaker 5: Relaxation, not just in your head and neck and mind,
• 7:53:15
  Speaker 5: also the rest of your body.
• 7:53:22
  Speaker 1: Just not is how loose the calm you felt, how
• 7:53:28
  Speaker 1: easily it is to just let go.
• 7:53:35
  Speaker 41: Completely, let go completely, how easily.
• 7:53:59
  Speaker 5: So do palace. Just focus on the top of your
• 7:54:04
  Speaker 5: head aloud, every last piece of tension more stressed the mine,
• 7:54:21
  Speaker 5: be lettingery and hiding your body, your mind, my head.
• 7:54:28
  Speaker 5: Just be sucked down on the top of your head,
• 7:54:36
  Speaker 5: released to Yeah, I want suck down into the clouds,
• 7:54:47
  Speaker 5: a big cloud of my head. It's like a whoop.
• 7:54:53
  Speaker 5: It's just can suck that tension out of the top
• 7:54:58
  Speaker 5: of your head, just take it away, good to focus.
• 7:55:10
  Speaker 5: Imagine an opening on top of your head with intention
• 7:55:15
  Speaker 5: stress and you would have made issues, maybe worries of it.
• 7:55:20
  Speaker 5: Sad that I'm not used. Now you can all be
• 7:55:25
  Speaker 5: sucked down at the top of my head and taken away.
• 7:55:32
  Speaker 5: As I count down again, I'm twenty down to work
• 7:55:39
  Speaker 5: now twenty nineteen, eighteen seventy six day fifty four.
• 7:56:35
  Speaker 1: Two nine eight s.
• 7:57:13
  Speaker 5: Six four three one. You need to see heavy failed,
• 7:58:03
  Speaker 5: how relaxed.
• 7:58:04
  Speaker 1: And calm you physically and mentally feel right now, how
• 7:58:21
  Speaker 1: your mind feels.
• 7:58:25
  Speaker 5: It feels so nice to just let go, to give
• 7:58:30
  Speaker 5: yourself some space to breathe easily, to think calmly, just
• 7:58:44
  Speaker 5: to take a break from all that pointless worry and
• 7:58:51
  Speaker 5: concerns about things that you don't need to think about
• 7:58:58
  Speaker 5: right now, because this is your time to let go.
• 7:59:07
  Speaker 5: This is your space to enjoy feeling deeply relaxed, peaceful
• 7:59:17
  Speaker 5: in your mind, relaxed in your body, can feel so good,
• 7:59:28
  Speaker 5: so nice to just.
• 7:59:32
  Speaker 1: Don't have to do anything to be able to.
• 7:59:39
  Speaker 5: Really enjoy that serenity that comes and letting go completely
• 7:59:51
  Speaker 5: that peacefulness that comes with.
• 8:00:01
  Speaker 3: In this.
• 8:00:04
  Speaker 1: Peaceful space. And you can keep this sense of calmness
• 8:00:14
  Speaker 1: from the longs.
• 8:00:16
  Speaker 5: You choose, you choose to drift off into a deep, healing,
• 8:00:30
  Speaker 5: actual sleep, then you can do that.
• 8:00:37
  Speaker 1: It's completely up to you, and you can keep.
• 8:00:45
  Speaker 5: This feeling of calmness physically in your mind for so
• 8:00:51
  Speaker 5: long you choose to feel completely relaxed, completely relax.
• 8:01:09
  Speaker 40: And I'd like you to make up your mind.
• 8:01:15
  Speaker 5: That you're going to relax.
• 8:01:24
  Speaker 1: I want to explore that with you.
• 8:01:27
  Speaker 5: What it feels like when you actually decide that you're
• 8:01:34
  Speaker 5: going to relax, not forcing yourself, but giving yourself that.
• 8:01:42
  Speaker 1: Yes, it is a command, really, isn't it. When you're
• 8:01:45
  Speaker 1: telling yourself.
• 8:01:48
  Speaker 5: Relax in a gentle but firm way that only you
• 8:01:55
  Speaker 5: can really tell yourself in that way. You can't really
• 8:02:00
  Speaker 5: have someone else say to you and now relax, relax,
• 8:02:05
  Speaker 5: you know, and it needs to be gentle, but you can't.
• 8:02:09
  Speaker 5: Someone else can't really have the same the same kind
• 8:02:16
  Speaker 5: of influence or power that you have over your own
• 8:02:25
  Speaker 5: physicality over how you feel, because when you say it
• 8:02:36
  Speaker 5: to yourself, it means more. It's personal, and your brain,
• 8:02:45
  Speaker 5: your unconscious mind, and your body listens to what you say. So,
• 8:02:53
  Speaker 5: for example, we'll test it out. Do your test, few
• 8:02:57
  Speaker 5: your tests along the way, and you can get more
• 8:03:01
  Speaker 5: of an idea of the force.
• 8:03:06
  Speaker 1: A positive force you can have.
• 8:03:09
  Speaker 5: In creating a sense of comfort and relaxation in your
• 8:03:16
  Speaker 5: body and your mind quite quickly.
• 8:03:21
  Speaker 1: Just by you telling.
• 8:03:23
  Speaker 5: Yourself to relax.
• 8:03:31
  Speaker 1: So I'm going to start by focus on your hands.
• 8:03:38
  Speaker 1: So focus on your hands. Just tell your hands to relax.
• 8:03:42
  Speaker 5: Just say relax. As you focus on your hands, you
• 8:03:50
  Speaker 5: could say my hands are relaxed, or I want my
• 8:03:54
  Speaker 5: hands to relax. Now, I think if you actually do
• 8:03:58
  Speaker 5: it directly by focusing and imagining that your hands.
• 8:04:06
  Speaker 1: Can you hear what you're saying. You know they've got
• 8:04:09
  Speaker 1: little ears to the little head.
• 8:04:14
  Speaker 5: So talking to your hands and just say relax. Note
• 8:04:31
  Speaker 5: how your hands start to relax.
• 8:04:45
  Speaker 1: Now focus on.
• 8:04:45
  Speaker 5: Your eyes and tell your eyes to relax. You're just
• 8:04:50
  Speaker 5: saying the same word relax. And find the right tone
• 8:04:57
  Speaker 5: for you. You know, I might say relax, but you
• 8:05:04
  Speaker 5: you might say relax or relax. You know, you might
• 8:05:11
  Speaker 5: say it differently to yourself, and that's important for you
• 8:05:18
  Speaker 5: to gauge what feels right for you.
• 8:05:23
  Speaker 40: To just tell your.
• 8:05:24
  Speaker 5: Eyes to relax whilst focusing on your eyes, your eyelids,
• 8:05:30
  Speaker 5: the muscles around your eyes, your eyebrows, and just tell
• 8:05:36
  Speaker 5: your eyes directly relax now. And I just did that myself.
• 8:06:11
  Speaker 5: And sometimes you may feel that.
• 8:06:20
  Speaker 32: You need a bit more time.
• 8:06:24
  Speaker 5: For the different parts to relax, you know, because I
• 8:06:27
  Speaker 5: start talking again and maybe that part hasn't relaxed fully.
• 8:06:33
  Speaker 5: But what will happen is that it will just continue
• 8:06:35
  Speaker 5: to relax even though I'm talking.
• 8:06:39
  Speaker 1: That's happened with my eyes. Something else I noticed is.
• 8:06:46
  Speaker 5: When I started focusing on my eyes, that actually almost
• 8:06:50
  Speaker 5: became They.
• 8:06:51
  Speaker 40: Got worse before they got better in a way. So
• 8:06:54
  Speaker 40: I felt a.
• 8:06:55
  Speaker 1: Degree of tension growing in my eyes and then disappearing.
• 8:07:02
  Speaker 1: So I think what that was really was just ME
• 8:07:04
  Speaker 1: becoming more aware of the tension that was already there
• 8:07:11
  Speaker 1: that I wasn't.
• 8:07:13
  Speaker 5: I wasn't focused on it before, so I wasn't really
• 8:07:17
  Speaker 5: acknowledging it more.
• 8:07:21
  Speaker 1: Really conscious to those feelings. Yeah, my eyes is still
• 8:07:36
  Speaker 1: continuing to relax as well as my hands. Actually, my
• 8:07:43
  Speaker 1: hands have got a certain kind of energy, like not buzzing,
• 8:07:49
  Speaker 1: but I can kind of feel a degree of energy
• 8:07:54
  Speaker 1: in my hands. Maybe that's where the tensions being released
• 8:08:03
  Speaker 1: calls in there. The next part, I think we should focus.
• 8:08:13
  Speaker 32: On the back of the neck.
• 8:08:14
  Speaker 5: That's a part of is quite often well for me,
• 8:08:19
  Speaker 5: holds tension. I don't know about it for yourself, but
• 8:08:22
  Speaker 5: I think it's quite a standard place where tension is
• 8:08:26
  Speaker 5: sometimes held. So, and I'm doing exactly what you're doing
• 8:08:34
  Speaker 5: as you do it as well, So I'm telling my
• 8:08:37
  Speaker 5: body parts to relax as well. So if you tell
• 8:08:40
  Speaker 5: your neck the back of your neck, focus on the
• 8:08:43
  Speaker 5: back of your neck, and just say relax in your
• 8:08:50
  Speaker 5: own words, your own tone, in your own voice. You
• 8:08:54
  Speaker 5: can say out loud, and you.
• 8:08:55
  Speaker 1: Can just say to yourself internally.
• 8:08:59
  Speaker 5: But your folks, you're saying that, you're saying it literally
• 8:09:02
  Speaker 5: to the back of your lick, as if the bacon
• 8:09:06
  Speaker 5: unick can actually hear what you're saying.
• 8:09:12
  Speaker 1: So did that, Now, just say relax to bag your
• 8:09:16
  Speaker 1: nick and I'll do the same. Then what might notice
• 8:09:59
  Speaker 1: you I had similar thing is even though I was
• 8:10:04
  Speaker 1: focusing on the back of my neck, other parts started
• 8:10:13
  Speaker 1: to I showed themselves to me, or maybe because they
• 8:10:20
  Speaker 1: want to be relaxed as well.
• 8:10:21
  Speaker 5: But I started noticing the feelings in my shoulders at
• 8:10:26
  Speaker 5: tension in my shoulders and in.
• 8:10:27
  Speaker 1: My upper back.
• 8:10:31
  Speaker 5: Whether that was because my back of my neck was saying,
• 8:10:37
  Speaker 5: I'm pretty much okay, it's the other parts that need attention,
• 8:10:49
  Speaker 5: but my load, my back of my neck is still relaxing.
• 8:10:53
  Speaker 5: But I just became more aware of other parts that
• 8:10:56
  Speaker 5: needed attention.
• 8:11:00
  Speaker 1: Now, this might happen and it's not. It doesn't mean
• 8:11:05
  Speaker 1: that it's going wrong.
• 8:11:06
  Speaker 5: It just means you're being notified of all places that
• 8:11:13
  Speaker 5: also want to feel relaxed. So I'm going to focus
• 8:11:20
  Speaker 5: on my other back. So you can do the same,
• 8:11:25
  Speaker 5: even if you don't have any feelings of attentionion that're
• 8:11:30
  Speaker 5: obvious in your other bag. You just focus on your
• 8:11:35
  Speaker 5: back and.
• 8:11:38
  Speaker 1: The whole area from the shoulder blades down.
• 8:11:42
  Speaker 32: To the middle of your back and.
• 8:11:44
  Speaker 5: The spine means more of the shoulder blades.
• 8:11:54
  Speaker 1: Yeah, that's the parts that are really It's given me
• 8:12:01
  Speaker 1: that not that needs relaxing sounds gonna ask that one
• 8:12:06
  Speaker 1: to relax.
• 8:12:08
  Speaker 32: Then you can do the same.
• 8:12:09
  Speaker 5: Now relaxed up the back.
• 8:12:34
  Speaker 1: Something strange happened there. And this often happens. I been
• 8:12:39
  Speaker 1: doing this hard.
• 8:12:43
  Speaker 5: For sixteen years or something, and often I want surprised,
• 8:12:50
  Speaker 5: amazed really that there can be a feeling. So when
• 8:12:57
  Speaker 5: I was focusing on the back of my neck, my
• 8:13:01
  Speaker 5: back is starting to feel quite stressed and in need
• 8:13:06
  Speaker 5: of attention. As soon as I started talking to you
• 8:13:11
  Speaker 5: about my upper back and talking about, you know, getting
• 8:13:16
  Speaker 5: ready to ask the upper back to relax, when the
• 8:13:21
  Speaker 5: back already started to relax. It's almost as if it
• 8:13:27
  Speaker 5: doesn't need to hear the words, just needs the intention.
• 8:13:37
  Speaker 1: Just needs to be noticed. That there is something that
• 8:13:49
  Speaker 1: often happens in this type of situation.
• 8:13:55
  Speaker 5: Is when you start to relax a couple of parts
• 8:14:01
  Speaker 5: of your body, as we've done with our hands, our
• 8:14:06
  Speaker 5: eyes and my.
• 8:14:07
  Speaker 32: Lids, and now back of the neck, top of.
• 8:14:16
  Speaker 5: The back, back, the rest of the body seems to
• 8:14:21
  Speaker 5: just take notice and decide in its own way to
• 8:14:30
  Speaker 5: start relaxing.
• 8:14:34
  Speaker 1: Other parts of your body start to just.
• 8:14:39
  Speaker 5: Become looser. I suppose it's kind of like a bit
• 8:14:46
  Speaker 5: of an avalanche, you know, a little ball starts rolling
• 8:14:52
  Speaker 5: before we know, the whole of your body is completely relaxed.
• 8:14:56
  Speaker 5: And if you focus on your face. You focus on
• 8:15:13
  Speaker 5: your eyes, your eyelids, your eyebrows, the muscles around your eyes.
• 8:15:27
  Speaker 5: Maybe you start to notice that your forehead is born
• 8:15:32
  Speaker 5: an axe than it was. Maybe your face is born
• 8:15:36
  Speaker 5: an axed. I would say, my entire face is You're
• 8:15:43
  Speaker 5: born as you're going to focus. Now on your shoulders again,
• 8:16:02
  Speaker 5: just like before. Just tell your shoulders you can't do
• 8:16:07
  Speaker 5: them in You can do quite a shoulder and that shoulder.
• 8:16:12
  Speaker 5: I just didn't do both at the same time. Just
• 8:16:16
  Speaker 5: tell your shoulders actually focus on them in your mind.
• 8:16:21
  Speaker 5: Focus on them they feel.
• 8:16:23
  Speaker 1: Maybe you can see them in your MINDSI.
• 8:16:31
  Speaker 5: Just tell your shoulders.
• 8:16:36
  Speaker 1: To relax.
• 8:17:15
  Speaker 42: It as nice as they relax. But I didn't notice,
• 8:17:31
  Speaker 42: especially on.
• 8:17:31
  Speaker 5: My back, is the connection between the different parts, the bag, shoulders,
• 8:17:41
  Speaker 5: the neck.
• 8:17:47
  Speaker 1: Being all connected.
• 8:17:49
  Speaker 5: Being such a large part of your body, it's always
• 8:17:56
  Speaker 5: hard to separate the book from each other.
• 8:18:03
  Speaker 1: What lud back is starting to relax on the saone.
• 8:18:12
  Speaker 1: Maybe I'm going.
• 8:18:13
  Speaker 5: Too slowly and that could be an issue because we
• 8:18:19
  Speaker 5: will go at different speeds. And the idea of the
• 8:18:25
  Speaker 5: beginning that this recording was for you to be able
• 8:18:28
  Speaker 5: to just say to yourself.
• 8:18:33
  Speaker 1: Relax without focusing on any particular part of your body.
• 8:18:48
  Speaker 5: Because when you know that tenning your hands to relax,
• 8:18:58
  Speaker 5: in your head relax, You tell your eyelids, your eyes
• 8:19:08
  Speaker 5: and muscles are around your eyes, your eyebrows to relax,
• 8:19:18
  Speaker 5: and they relax. You tell the back of your neck.
• 8:19:30
  Speaker 33: To relax.
• 8:19:36
  Speaker 5: And relaxes.
• 8:19:45
  Speaker 1: You tell your upper back to relax. M hm, the relaxes.
• 8:20:13
  Speaker 1: You tell your shoulders.
• 8:20:16
  Speaker 33: To relax, relax, tell.
• 8:20:52
  Speaker 1: Your hands to relax, I relaxed. They continued.
• 8:20:58
  Speaker 5: To relax.
• 8:21:05
  Speaker 1: When you told your.
• 8:21:06
  Speaker 5: Eyelids, the muscles around.
• 8:21:10
  Speaker 1: Your eyes, your eyebrows to relax, they relaxed.
• 8:21:20
  Speaker 5: And continue.
• 8:21:23
  Speaker 1: To relax. When he told the back of your neck,
• 8:21:33
  Speaker 1: you saw in the back of your neck, told it
• 8:21:39
  Speaker 1: to relax, they relaxed.
• 8:21:47
  Speaker 5: And continued to relax.
• 8:21:58
  Speaker 32: When you told your up back.
• 8:22:04
  Speaker 5: To relax, be relaxed and continued to relax. That's what
• 8:22:21
  Speaker 5: your shoulders until your shoulders to relax, and your shoulders relaxed.
• 8:22:38
  Speaker 1: To relax.
• 8:22:44
  Speaker 32: And it's not just that, it's.
• 8:22:52
  Speaker 5: That the rest of your body has also been listening,
• 8:22:58
  Speaker 5: and the relaxation it's been spreading. So from your eyes,
• 8:23:04
  Speaker 5: the relaxation spread to your forehead, round your face, into
• 8:23:12
  Speaker 5: your skin, into your jaw, into the throat, to the
• 8:23:25
  Speaker 5: sides of the nack. Read down your chest and stole
• 8:23:37
  Speaker 5: your relaxed hands and shoulders. It up through your arms,
• 8:23:45
  Speaker 5: relaxing for arms, up arms, elburns, your rests.
• 8:23:57
  Speaker 1: Let's go lower pain keeps butts win or just start
• 8:24:15
  Speaker 1: to relax with a tu.
• 8:24:20
  Speaker 5: Comfort spreading through your eggs, way down to your egles,
• 8:24:37
  Speaker 5: tops of your feet, the sight of your feet, the
• 8:24:43
  Speaker 5: bottoms of your feet, real lexing into your toes each
• 8:24:58
  Speaker 5: tax and as your body access more, you might becomes slow, paceful,
• 8:25:45
  Speaker 5: said the point. If chees to fall asleep, he said,
• 8:26:07
  Speaker 5: he said, drift.
• 8:26:10
  Speaker 1: The way.
• 8:26:15
  Speaker 5: Because it's nothing you know in your mind to pray
• 8:26:22
  Speaker 5: space your body continuous with that connection between the body.
• 8:27:06
  Speaker 5: Relaxing the word, he said to yourself, Relax.
• 8:27:20
  Speaker 1: Means I need to focus on just one part. You
• 8:27:28
  Speaker 1: can just focus on the entire body. Say how a
• 8:27:41
  Speaker 1: word relates those.
• 8:28:03
  Speaker 5: Sensations of comfort spreading throughout your body, they say, comment.
• 8:28:21
  Speaker 9: And he.
• 8:28:26
  Speaker 1: Every part to your body rest.
• 8:28:52
  Speaker 32: So we need to death now just.
• 8:28:58
  Speaker 1: Tell yourself.
• 8:29:15
  Speaker 43: Completely starting down number twenty ninety, eighteen.
• 8:30:07
  Speaker 44: Sixty sixteen, fifteen, fourty.
• 8:31:32
  Speaker 1: Thirty.
• 8:32:07
  Speaker 45: Too well, usu.
• 8:35:09
  Speaker 3: M M.
• 8:35:41
  Speaker 1: M eight.
• 8:37:44
  Speaker 46: Must insis us undists.
• 8:42:46
  Speaker 1: The one.
• 8:43:33
  Speaker 5: So counted down ten to one, ten nine, eight, seven, six, five.
• 8:44:00
  Speaker 1: Four three two one.
• 8:44:17
  Speaker 5: And maybe that was a bit too quick in order
• 8:44:20
  Speaker 5: to relax. Maybe it's a bit too fast for you
• 8:44:24
  Speaker 5: to notice the calming of your body, maybe even a
• 8:44:34
  Speaker 5: little bit of pressure there, like you're counting down from
• 8:44:38
  Speaker 5: ten to one.
• 8:44:38
  Speaker 1: What do you expect me to do?
• 8:44:40
  Speaker 5: Man, expect me to stick go with floppy just because
• 8:44:45
  Speaker 5: you're counting down.
• 8:44:50
  Speaker 47: Two.
• 8:44:51
  Speaker 1: If you try it again, but this time I'll go
• 8:44:55
  Speaker 1: a bit slower.
• 8:44:58
  Speaker 5: This time, you focus on the whole of your body
• 8:45:04
  Speaker 5: before we focus on your legs.
• 8:45:08
  Speaker 21: Just notice.
• 8:45:11
  Speaker 1: How your body does start to feel more relaxed.
• 8:45:23
  Speaker 5: With every number that I count down ten nine, eight, seven, six, five.
• 8:46:17
  Speaker 1: Four three one.
• 8:47:06
  Speaker 48: Wow.
• 8:47:12
  Speaker 21: And just notice how.
• 8:47:16
  Speaker 5: How you feel generally, how your body feels. It's not
• 8:47:25
  Speaker 5: necessarily even about.
• 8:47:31
  Speaker 1: Counting down from ten to one. It's that space that
• 8:47:38
  Speaker 1: you have, that body space between being active physically or mentally.
• 8:47:58
  Speaker 1: It's just.
• 8:48:03
  Speaker 5: Sitting or lying down, just being there, not doing anything,
• 8:48:09
  Speaker 5: not saying anything, or needing to think about anything.
• 8:48:15
  Speaker 1: So it opens up a space, you know, a bit
• 8:48:19
  Speaker 1: of a space, the gap.
• 8:48:27
  Speaker 5: And the more I cam down for the tental one,
• 8:48:32
  Speaker 5: the bigger that gap becomes. So there's that gap of calmness,
• 8:48:42
  Speaker 5: of comfort and relaxation.
• 8:48:50
  Speaker 21: It's a nice feeling, and it moves.
• 8:48:59
  Speaker 5: Those stresses or discomforts physically or emotionally moves the.
• 8:49:08
  Speaker 1: Way allows you.
• 8:49:19
  Speaker 5: To just slow down, someone to count again from ten
• 8:49:29
  Speaker 5: down to one, and notice that gap widening, the gap.
• 8:49:39
  Speaker 5: And as it widens, it's almost like the stress of
• 8:49:44
  Speaker 5: attention falls.
• 8:49:46
  Speaker 1: Into the gap. It gives you that distance, that space.
• 8:50:06
  Speaker 1: Now ten.
• 8:50:16
  Speaker 5: Nine, eight, seven, six, five.
• 8:51:07
  Speaker 1: Four three one.
• 8:52:13
  Speaker 40: Now, how did your.
• 8:52:16
  Speaker 5: Body you feel.
• 8:52:19
  Speaker 7: Now?
• 8:52:32
  Speaker 1: Can you notice that? Do you feeling calmer? Are you feeling.
• 8:52:47
  Speaker 5: More relaxed? As we now focus on your legs, just
• 8:53:14
  Speaker 5: your legs. We're just gonna start with focusing on your thighs.
• 8:53:51
  Speaker 5: Of course, it's not the most exciting thing to.
• 8:53:55
  Speaker 1: Be doing, because I'm sure like most of your body
• 8:54:02
  Speaker 1: is not a lot going on right now.
• 8:54:13
  Speaker 5: Just focusing on the whole of your thighs, the tops
• 8:54:19
  Speaker 5: of your thighs, the sides of your thighs, the bottoms
• 8:54:25
  Speaker 5: of your thighs, your outer thighs, and your inner thighs.
• 8:54:32
  Speaker 1: Basically the whole of your thigh that leads into.
• 8:54:36
  Speaker 32: Your hip.
• 8:54:40
  Speaker 5: And it goes down to your.
• 8:54:45
  Speaker 1: Knee joints. Now, this is a big area, it's a
• 8:54:57
  Speaker 1: very heavy area.
• 8:54:58
  Speaker 32: It's very s wrong.
• 8:55:01
  Speaker 5: Probably the strongest muscles in your body or in your thighs.
• 8:55:16
  Speaker 32: But I don't think we.
• 8:55:19
  Speaker 5: Perhaps will give enough attention to our thighs. Perhaps we
• 8:55:32
  Speaker 5: don't acknowledge how important our thighs are to our lives,
• 8:55:54
  Speaker 5: how much they actually do for us all through our lives.
• 8:56:10
  Speaker 5: And it may seem sound.
• 8:56:12
  Speaker 1: Really weird, but.
• 8:56:16
  Speaker 5: I think that all of our body parts, especially our thighs,
• 8:56:23
  Speaker 5: need some TLC, a bit of love shown, a bit
• 8:56:30
  Speaker 5: of the acknowledgement, thank you, gratitude for what our thighs
• 8:56:49
  Speaker 5: do for us. And I know this may sound a strange.
• 8:57:01
  Speaker 5: Maybe you think, why am I Surely I should be
• 8:57:05
  Speaker 5: able in the garden hugging a tree or something.
• 8:57:09
  Speaker 1: Wow, it's hard to set a microphone up on a tree.
• 8:57:17
  Speaker 1: That's why I'm doing this indoors.
• 8:57:18
  Speaker 5: Otherwise I would be outside hugging a tree. Now I
• 8:57:22
  Speaker 5: can't see the television from the tree. If you move
• 8:57:31
  Speaker 5: down to your knees, gain such an important part, and
• 8:57:41
  Speaker 5: I think we don't necessarily I'll speak for myself here.
• 8:57:48
  Speaker 5: I don't necessarily appreciate.
• 8:57:51
  Speaker 1: All that my needs do for me until I have
• 8:57:56
  Speaker 1: a problem with my knee.
• 8:57:58
  Speaker 5: It's occasionally if I maybe i'll bash it or it's
• 8:58:04
  Speaker 5: aching for some reason. It's then that I realize how
• 8:58:11
  Speaker 5: much it does. You know, the benefit of being able
• 8:58:15
  Speaker 5: to use my legs.
• 8:58:19
  Speaker 1: Without any kind of physical discomfort is a beautiful thing.
• 8:58:28
  Speaker 5: That's possibly not appreciated until it's temporarily removed.
• 8:58:35
  Speaker 1: You know that's comfort.
• 8:58:41
  Speaker 5: But as you focus on your knees, regardless of how
• 8:58:46
  Speaker 5: your needs feel, you can have that sense of gratitude
• 8:58:55
  Speaker 5: and love to your needs for all that they do
• 8:58:57
  Speaker 5: for you, and you can still have that attention on
• 8:59:11
  Speaker 5: your thighs. Maybe notice how your thighs feel, Maybe notice
• 8:59:18
  Speaker 5: that they are relaxing more deeply as you focus now
• 8:59:37
  Speaker 5: on the bottoms of your legs, your shins, and your
• 8:59:41
  Speaker 5: calf muscles, the bones between your knees and your feet incorporates,
• 8:59:50
  Speaker 5: and the course your ankles.
• 8:59:54
  Speaker 1: So important. You know, anyone that's.
• 9:00:01
  Speaker 5: Had even like the slightest sprain of an ankle knows how.
• 9:00:09
  Speaker 1: How much we take our ankles for granted.
• 9:00:19
  Speaker 32: And it's kind of.
• 9:00:20
  Speaker 5: Strange in a way when you think that, you know, logically,
• 9:00:26
  Speaker 5: our wrists are a lot thinner than the rest of
• 9:00:29
  Speaker 5: our arms, which is okay, it doesn't I can't see
• 9:00:34
  Speaker 5: any problem with that.
• 9:00:36
  Speaker 48: You know, we're just.
• 9:00:36
  Speaker 1: Picking stuff up by our ankles.
• 9:00:42
  Speaker 5: So much thinner than the rest of our legs, and
• 9:00:52
  Speaker 5: from a physics perspective or logical even it doesn't really
• 9:00:56
  Speaker 5: make sense that all this weight will ultimately be resting
• 9:01:04
  Speaker 5: on your ankles then leading to your feet, a thin area,
• 9:01:16
  Speaker 5: thin bone.
• 9:01:20
  Speaker 1: Yeah, it does so much great work. Supports us, supports
• 9:01:26
  Speaker 1: our body for a lifetime, helps us to balance, helps
• 9:01:38
  Speaker 1: you to get around and be mobile. And there's the
• 9:01:51
  Speaker 1: calf muscles. Of course, when I was younger, I couldn't
• 9:01:59
  Speaker 1: see the pointing calf muscles. Didn't seem to do anything.
• 9:02:04
  Speaker 5: Okay, if I walked around on tiptoes, then my calf
• 9:02:09
  Speaker 5: muscles get some work.
• 9:02:11
  Speaker 32: But of course that's not true.
• 9:02:13
  Speaker 1: The calf muscles are being used whenever.
• 9:02:16
  Speaker 32: We use the legs.
• 9:02:23
  Speaker 5: And your shins there to protect your lower legs, shaped
• 9:02:36
  Speaker 5: in a way almost as a protector, with the bone
• 9:02:48
  Speaker 5: leading of course to your ankles.
• 9:02:54
  Speaker 1: And your feet.
• 9:03:00
  Speaker 5: But I'm not going to focus on your feet. We're
• 9:03:02
  Speaker 5: just going to focus on the legs. And I realize,
• 9:03:08
  Speaker 5: and now that I've mentioned your feet, you've got to
• 9:03:10
  Speaker 5: be focusing on them anyway, So maybe I should focus.
• 9:03:15
  Speaker 32: On your feet a little bit.
• 9:03:20
  Speaker 5: You can have them in your awareness the same as
• 9:03:25
  Speaker 5: you have your thighs in your awareness.
• 9:03:28
  Speaker 1: Even though we haven't.
• 9:03:29
  Speaker 5: Been focusing on your thighs a few minutes, we'll be
• 9:03:35
  Speaker 5: focusing on your angles. There's still that sensation of comfort
• 9:03:52
  Speaker 5: in your thighs, and there's that moment.
• 9:04:01
  Speaker 1: Of energy.
• 9:04:04
  Speaker 5: Because the thighs hold lots of different sensations. Of course,
• 9:04:11
  Speaker 5: there's the muscles, the big straw muscles that we have
• 9:04:16
  Speaker 5: in our thighs.
• 9:04:26
  Speaker 1: But the skin on the outside of the thighs.
• 9:04:31
  Speaker 49: As in the outside of all of our body, can
• 9:04:36
  Speaker 49: be very sensitive, sensitive to the touch, sensitive to temperature,
• 9:04:54
  Speaker 49: and the.
• 9:04:54
  Speaker 5: Inside your thighs.
• 9:04:58
  Speaker 1: The bones, there's the muscle, there's.
• 9:05:01
  Speaker 5: The blood, vessels, the ar trees to all this stuff
• 9:05:06
  Speaker 5: that's inside your thighs. I guess sometimes it'd be nice
• 9:05:15
  Speaker 5: if you could actually put your fingers inside your thighs
• 9:05:20
  Speaker 5: and message.
• 9:05:24
  Speaker 32: So if you can.
• 9:05:24
  Speaker 5: Message on the outside, because to be able to get
• 9:05:28
  Speaker 5: deep into the muscles, to be able to just message
• 9:05:33
  Speaker 5: inside your thighs, message in the bones of your leg
• 9:05:40
  Speaker 5: message all the veins and just gently.
• 9:05:48
  Speaker 1: Healing the thighs.
• 9:05:54
  Speaker 32: And you can move down.
• 9:05:57
  Speaker 5: Message and inside your knees. It's a message in those bones,
• 9:06:03
  Speaker 5: but with healing fingertips spreading that healing.
• 9:06:09
  Speaker 32: Energy deep into the joints your knees. Of course, there's the.
• 9:06:20
  Speaker 5: Back of your need and the inside crease where your
• 9:06:25
  Speaker 5: knee is.
• 9:06:28
  Speaker 1: It's a really sensitive area. Really that's very nice when
• 9:06:34
  Speaker 1: you stroke it. That might be because it's an.
• 9:06:38
  Speaker 5: Area that's not really touched very often. It's almost like
• 9:06:44
  Speaker 5: a hidden part a crease.
• 9:06:49
  Speaker 32: In your legs.
• 9:06:50
  Speaker 1: It's almost like a part that has a sensitivity, which
• 9:06:57
  Speaker 1: is a little bit different. Of course, it's.
• 9:07:07
  Speaker 5: Protected by your legs. So you can imagine putting your fingers.
• 9:07:19
  Speaker 32: Into that crease and your legs.
• 9:07:27
  Speaker 5: Folding between your legs. You can just message with your fingertips.
• 9:07:33
  Speaker 5: Imagine your fingertips going inside message in the muscle or tissue.
• 9:07:44
  Speaker 5: You can of course feel the bones.
• 9:07:48
  Speaker 1: Of your knees heading through your fingertips and then should
• 9:08:00
  Speaker 1: go down to half muscles.
• 9:08:05
  Speaker 32: And that's a part I'd like to be able to
• 9:08:07
  Speaker 32: really put my finger tip.
• 9:08:10
  Speaker 5: Step inside like half muscles, massage in every single tissue
• 9:08:20
  Speaker 5: of that muscle, healing every part, and then doing the
• 9:08:31
  Speaker 5: same for my shins, massage in generally stroking the bones,
• 9:08:41
  Speaker 5: generally stroking them, healing in their loving way, because they
• 9:08:47
  Speaker 5: deserve to be treated. There's the precious bones that they are.
• 9:08:54
  Speaker 5: The legs are so precious as in all the other
• 9:08:58
  Speaker 5: parts of our body.
• 9:09:01
  Speaker 1: And more precious of immature on your planet. When you
• 9:09:16
  Speaker 1: start to think about your legs in this way, you
• 9:09:28
  Speaker 1: can change your perspective. Might sound be.
• 9:09:38
  Speaker 5: It silly to start with the idea of having love
• 9:09:44
  Speaker 5: for your legs, showing an appreciation for your fives, want
• 9:09:53
  Speaker 5: them to be able To put your hands in your thighs,
• 9:09:59
  Speaker 5: mess ou much the muscles and the bones, and to
• 9:10:05
  Speaker 5: get your fingers deep in their.
• 9:10:08
  Speaker 1: Releasing all tension. Just to show.
• 9:10:16
  Speaker 32: How much you care.
• 9:10:20
  Speaker 5: About your les, how much you care for what your
• 9:10:25
  Speaker 5: legs do for you regularly, your needs, your calves, your ankles,
• 9:10:39
  Speaker 5: the strength of your ankles, considering how thin they are
• 9:10:47
  Speaker 5: compared to the rest of your legs, especially your thighs. Yeah,
• 9:10:55
  Speaker 5: they're so strong, so flexible, absolutely amazing things. Your ankles
• 9:11:08
  Speaker 5: are truly a gift because of what they do for you,
• 9:11:22
  Speaker 5: supporting all that weight, regardless.
• 9:11:27
  Speaker 32: Of how what weight you are, even if you're only.
• 9:11:31
  Speaker 5: Eight stone, still long weight for these little ankles. Now
• 9:11:41
  Speaker 5: I'm a lot heavier than eat snow.
• 9:11:45
  Speaker 1: Double back. Yeah, my ankles.
• 9:11:52
  Speaker 32: Support my body all the time.
• 9:11:58
  Speaker 5: Whether they do give off a side of relief when
• 9:12:01
  Speaker 5: I sit down, that's we've had. My whole legs though,
• 9:12:09
  Speaker 5: my thing thing also go aw my toes clack. I'm
• 9:12:16
  Speaker 5: so happy.
• 9:12:37
  Speaker 1: Your legs.
• 9:12:39
  Speaker 5: Really are amazing. I don't know, talking about talking about
• 9:12:47
  Speaker 5: your legs is probably possibly one of the most things,
• 9:12:53
  Speaker 5: the most boring things you've ever heard anyone say.
• 9:12:57
  Speaker 1: Possibly I.
• 9:13:01
  Speaker 32: Call you're not.
• 9:13:03
  Speaker 5: Everything I said is true. Ales are amazing. You les
• 9:13:19
  Speaker 5: deserve not just respect, they deserve to relax.
• 9:13:31
  Speaker 1: Deeply.
• 9:13:39
  Speaker 5: They deserve to take some time out of the day
• 9:13:44
  Speaker 5: to just let go completely. Legs really can relax.
• 9:14:21
  Speaker 1: And because the legs are so such a most very
• 9:14:25
  Speaker 1: important part of your body and your relax relegs, the
• 9:14:31
  Speaker 1: rest of your body also naturally follows in that journey
• 9:14:43
  Speaker 1: of comfort. A feeling in my hips, my hips feel
• 9:14:56
  Speaker 1: really loose, and also.
• 9:15:01
  Speaker 32: My lighter back as well. My light back really.
• 9:15:06
  Speaker 1: Feels it feels stretched.
• 9:15:09
  Speaker 32: Even though I'm just sitting in a chair and there's.
• 9:15:12
  Speaker 1: No stretching.
• 9:15:16
  Speaker 32: As far as I'm aware that I'm doing.
• 9:15:19
  Speaker 5: It's almost as if the muscles are just relaxed so
• 9:15:22
  Speaker 5: much that there is a natural stretch as attentionion has
• 9:15:29
  Speaker 5: reduced a lot.
• 9:15:48
  Speaker 32: And I'm now going to count down from ten downs
• 9:15:52
  Speaker 32: of one and you can continue.
• 9:15:59
  Speaker 1: To film wonderfully the next.
• 9:16:07
  Speaker 5: Ten nine, eight, seven, six.
• 9:16:25
  Speaker 1: Five four three.
• 9:16:38
  Speaker 48: Jo one.
• 9:16:49
  Speaker 1: Relax.
• 9:16:58
  Speaker 5: I'm just the countdown, fire down to one, and as
• 9:17:03
  Speaker 5: a countdown, if you.
• 9:17:05
  Speaker 1: Just focus on the numbers, just the numbers counting down,
• 9:17:13
  Speaker 1: and notice how you feel.
• 9:17:20
  Speaker 32: In this moment as you hear the numbers counting down.
• 9:17:25
  Speaker 1: Knowing that those numbers counting down represent you feeling calmer,
• 9:17:39
  Speaker 1: not just in the body, but also relaxing your mind.
• 9:17:48
  Speaker 1: Just notice how you feel.
• 9:17:50
  Speaker 5: There's nothing to do, it's nothing to say, there's nothing
• 9:17:56
  Speaker 5: to think about.
• 9:18:00
  Speaker 1: Starting with number five four three two one, did you
• 9:18:49
  Speaker 1: notice the gradual.
• 9:18:57
  Speaker 30: Letting go.
• 9:19:00
  Speaker 5: The tension in your body? It may also begin to
• 9:19:08
  Speaker 5: notice and be aware of how your mind is starting
• 9:19:15
  Speaker 5: to slow down. This is just a natural thing that happens.
• 9:19:26
  Speaker 1: It's not really a special procedure.
• 9:19:30
  Speaker 32: It's just natural.
• 9:19:31
  Speaker 5: Because it's your body relaxes, your mind also starts to relax,
• 9:19:39
  Speaker 5: and the more your mind relaxes, the more your body relaxes.
• 9:19:42
  Speaker 32: It's just a continuous.
• 9:19:45
  Speaker 5: Circle of relaxation. And is that calmness that comes from.
• 9:19:58
  Speaker 1: Relative quietness.
• 9:20:01
  Speaker 5: You know, even even if this background sounds either your
• 9:20:06
  Speaker 5: side online, it's still going to be quite calm. You know,
• 9:20:14
  Speaker 5: you haven't got the television on, there's no music in
• 9:20:19
  Speaker 5: the background unless you're listening to the recording.
• 9:20:21
  Speaker 32: With music, of course, you're very likely not going to
• 9:20:29
  Speaker 32: be sitting in the room with other people.
• 9:20:32
  Speaker 1: Of course you might be, but generally it's more ideal
• 9:20:36
  Speaker 1: if you can do this on your own, so no distractions,
• 9:20:47
  Speaker 1: and when you stop thinking about stuff, relaxation automatically rises.
• 9:21:03
  Speaker 1: A sense of comfort starts to grow, and.
• 9:21:13
  Speaker 5: Without trying to build it up into something fantastical, something magical,
• 9:21:25
  Speaker 5: this is just a natural process, something.
• 9:21:30
  Speaker 1: That's easy to accomplish.
• 9:21:38
  Speaker 5: In fact, it's almost the sense of relaxing completely happens.
• 9:21:45
  Speaker 32: Really when you put no effort into it.
• 9:21:50
  Speaker 1: It's not something that you can really force.
• 9:21:55
  Speaker 32: It's something that.
• 9:21:57
  Speaker 5: Happens naturally, and parts of the process of.
• 9:22:06
  Speaker 1: This recording and others is simply to allow you to
• 9:22:18
  Speaker 1: take advantage of this space.
• 9:22:25
  Speaker 32: This time, to just let go, to just be here,
• 9:22:39
  Speaker 32: to be in chair.
• 9:22:44
  Speaker 5: With how you feel, yet with the intention of wanting
• 9:22:57
  Speaker 5: to relax deeply.
• 9:23:03
  Speaker 32: And maybe even.
• 9:23:06
  Speaker 1: To fall asleep, depending on what it is that you
• 9:23:12
  Speaker 1: wish for yourself.
• 9:23:15
  Speaker 32: In this moment.
• 9:23:23
  Speaker 1: As we know, relaxing is the majority of the process.
• 9:23:32
  Speaker 40: Of fallen asleep.
• 9:23:35
  Speaker 5: The actual fall asleep part is a tiny bit at
• 9:23:39
  Speaker 5: the end. The deeper relaxed you become, the easier.
• 9:23:53
  Speaker 1: You find yourself drifting.
• 9:24:06
  Speaker 32: You can also if you choose.
• 9:24:09
  Speaker 5: Stay focused on my voice and really enjoy the process,
• 9:24:30
  Speaker 5: gradually relaxin each muscle.
• 9:24:47
  Speaker 32: In your body.
• 9:24:53
  Speaker 5: Effortlessly and just observing the sensation.
• 9:25:14
  Speaker 32: I'm letting go.
• 9:25:21
  Speaker 5: Completely this time on an account from six down to one,
• 9:25:37
  Speaker 5: and you can notice your mind calming down more with
• 9:25:46
  Speaker 5: each number you hear me say, naturally fears, six, five, four, three, four,
• 9:29:00
  Speaker 5: Being aware help your wind to slowed right down, sinking
• 9:29:16
  Speaker 5: deeply into relaxation. And as you focus on your why
• 9:29:36
  Speaker 5: did they noticed that.
• 9:29:43
  Speaker 32: There's some thoughts still there, maybe some stolen thoughts.
• 9:29:51
  Speaker 50: That.
• 9:29:54
  Speaker 32: There's some means perhaps need your attention.
• 9:30:06
  Speaker 50: What you can do.
• 9:30:13
  Speaker 32: Sad love to those doors. Sprinkle those stores with love.
• 9:30:27
  Speaker 5: I do petals from a flower to sprinkle over them,
• 9:30:33
  Speaker 5: petals feel with love towards those stores. To let those
• 9:30:40
  Speaker 5: stores then you're not bend them. You just need them
• 9:30:49
  Speaker 5: to require them to just calm down, slow down, wear
• 9:31:00
  Speaker 5: it down.
• 9:31:04
  Speaker 51: And now.
• 9:31:13
  Speaker 32: So she focused on those and meaning thoughts to go
• 9:31:18
  Speaker 32: down this time from seven out to one each number.
• 9:31:27
  Speaker 5: Just imagine sprinkling those flower petals of love, kindness, gratitude.
• 9:31:43
  Speaker 32: I heard those thoughts to allow them to just out
• 9:31:52
  Speaker 32: away and relax deeply. I suppose will become start him.
• 9:32:24
  Speaker 32: If not the seven six five.
• 9:33:16
  Speaker 35: Four?
• 9:34:34
  Speaker 47: What is.
• 9:34:59
  Speaker 32: Next? You're feeling in your pudding? You consider focus on
• 9:35:22
  Speaker 32: your hands. It's the more I ask my hands are
• 9:35:34
  Speaker 32: the more asks to body?
• 9:35:37
  Speaker 1: And why not.
• 9:35:55
  Speaker 32: You focus on your hands and your fingers. There's nothing
• 9:36:05
  Speaker 32: to get to be done. There's no creation of fists.
• 9:36:11
  Speaker 32: That's the thing that's.
• 9:36:13
  Speaker 50: Any It's just the like to say and the folk
• 9:36:24
  Speaker 50: to say.
• 9:36:26
  Speaker 47: One of my hands, not to see how they feel
• 9:36:51
  Speaker 47: the fist of.
• 9:36:54
  Speaker 32: The ads to my hands. Feel the carly mind feels
• 9:37:05
  Speaker 32: more comphics. Feel the body, y, oh body, I tist.
• 9:37:37
  Speaker 50: You is.
• 9:37:48
  Speaker 32: Starting dread, said, just my hands, it is about the
• 9:38:23
  Speaker 32: s spears I keep in of that reaxation in my
• 9:38:36
  Speaker 32: hands FS relaxed, feached my bo.
• 9:39:03
  Speaker 47: Eight down to one.
• 9:39:12
  Speaker 32: Master through the lights imagy spreading into my hands the things.
• 9:39:43
  Speaker 50: N eight down to.
• 9:40:00
  Speaker 32: Starts us.
• 9:43:03
  Speaker 51: As being.
• 9:44:17
  Speaker 50: Nothing to do nothing, to do.
• 9:44:22
  Speaker 48: Nothing, to say everything just wos. This is the best
• 9:44:38
  Speaker 48: to respect you. This is how it just wom.
• 9:45:03
  Speaker 50: The n y U h U