(music) (10 hours) Hypnosis for Anxiety - The Library of Calm

Episode Transcript

Speaker 1 (00:01):
Hello, and welcome to Jasonnewland dot com. My name is
Jason Newland. This recording is going to be a squeaky
desk for some reason. What's my desk squeaking anyway? Hypnosis

(00:23):
for anxiety, the library I've calm, I'm calling it. Please
only listen when you can safely close your eyes. There
isn't really anything for you to do. And as per usual, Vinny,

(00:47):
my little Jack Russell, my little ginger Jack Russell is
my co host, and his injection of sounds in the
background include him giving himself a little bit of a

(01:12):
bed bath, as it were, Vinny, I think that part
of you is clean already, doesn't need an hour. I
think it's clean, oh dear. So Ideally, I would recommend

(01:35):
lying down on a bed or flat surface that supports
your body, or sitting in a chair and supports your body,
and somewhere comfortable, ideally quiet if all possible. But you
don't need silence for this, because I can't guarantee silence

(02:01):
on my side, and it might not be silence where
you are. You may be lying down on your bed,
but there may be a television in the other room
and someone's watching that, or there may be a neighbor
with music playing, or traffic going past your house, planes

(02:27):
going overhead that does not affect this recording. Does not
affect the benefits that you can gain from listening to
my very boring voice. And also, this is not sleep,

(02:47):
at least it doesn't have to be sleep. You may
choose to listen to this at bedtime and just a
add yourself to drift off into a comfortable, deep, healing sleep.

(03:08):
Or you may decide to just listen to the recording
with your eyes closed and then afterwards get up and
just enjoy the rest of your day. It is completely

(03:28):
up to you. You are the boss. So, as I
said before, my name is Jason Newland. I'm doing this
for nearly twenty years now. I don't mean this particular recording,

(03:50):
although it might seem like it's dragging, but you know,
over time, I've done a lot of recordings, and one
of the things that I'm most passionate about helping people
with is reducing anxiety and stress. And part of the

(04:12):
reason is because of my own experiences with those conditions
throughout my life, and also because I've been told by
many people over the years that I've actually helped them,
So that's one of my passions, as well as chronic pain,

(04:33):
relief and relaxation in general, and insomnia or helping people
to sleep. I would say that pretty much all of
my recordings can help with all of those situations. Whether

(04:59):
it's let me brought you to sleep, whether it's a
anxiety hypnosis session, it's all relaxing. And that's the very
least that you should expect from listening to my voice

(05:22):
is that you feel more relaxed at the end of it,
at the very least. So I'm going to start and
just let you know that this is your time, or

(05:43):
just to remind you this is your time. It's a
place just for you. And because it's a recording, you
can re listen to it as many times as you choose,
and each time you do listen, you may notice certain

(06:10):
changes occur. You may notice things that you didn't notice before.
And it's not just how you feel whilst listening to
my boring voice, it's also how you feel afterwards, how

(06:37):
you feel the next day, how much more relaxed you
start to feel in those situations where perhaps you weren't
feeling as relaxed as you'd like to feel, but now
move forward, you start to notice that there's a certain

(07:04):
sense of calmness, and also the expectation has changed from
how I used to be to expecting to feel relaxed.

(07:25):
You expect to have a certain calmness spread over your body,
your face almost like it's traveling. Peacefulness is traveling through
your veins. And as I said before, you don't have

(07:49):
to do anything, nothing at all. You can just let
my voice be here in the background, like a I
was going to say, slightly but maybe very boring guide

(08:13):
in a museum that you don't really want to visit,
but somehow turns out to be exactly the place that
you need to be. My voice is just what you

(08:37):
needed to hear in this moment. So we're going to
start off by just go through somebody relaxation. And this

(09:01):
is going to be might seem a little bit strange
some of the things that I'm going to say, but
if you've listened to me before, you'll probably not be
surprised at that. So I'm going to ask you to
do something that you may never have done before. And

(09:26):
don't worry, I'm not going to ask you to do
an impression of a goat giving birth I think quite
as strange as that. I'd like you to imagine that
you are a house. Yep, you heard me right, You

(09:46):
as a house, And no matter how strange it is,
just stay with me. It might make sense in the end,
it might not. So your house and your feet are
the foundations, your legs are the solid beams, your chest

(10:16):
is the rooms of the house, and your mind is
the attic. And anxiety is like a noisy neighbor who

(10:37):
sometimes knocks on the window, wave in frantically, pointing at
nothing in particular, almost paintless. And today we are drawing

(11:11):
the curtains closed, and Vinie's going to have some water
while we do that, while you lock the door gently.
I'm sure he doesn't make that much noise normally when

(11:31):
he's drinking. He just cleansing its powder, I suppose. And
after locking the door gently, he wandered through the house

(11:55):
room by room, and a gentle tidy, and beginning your feet,
the carpet is fluffed, your legs, the walls freshly painted,

(12:25):
your stomach, a kettle humming peacefully in the kitchen, and
your chest, windows open and fresh air drifting in and

(12:49):
in the attic. That over thinking attic. There are boxes
labeled worries that are being carried down one by one
by tiny, ridiculously efficient removal men. They look like they've

(13:19):
come from a comedy sketch, like Benny Hill or something
like that. And each box is stacked outside and gently
carried away, And with every breath, one more box leaves,

(13:41):
one more thought filed. And now imagine a great spiral staircase, wide, endless,

(14:02):
curving down into quiet, with each step padded, safe, carpeted,
and yeah, covered in something so soft it might as

(14:27):
well be clouds. And I'll count down slowly, and as
I do, you drift lower, ten, floating, nine each step lighter,

(15:05):
eight fours, evaporating like mist. Seven deep, and the noisy
neighbor has gone home, now finally gone to sleep. Six

(15:41):
you're half asleep already, five deeper, four softer, three nee weightless,

(16:29):
two still sinking, one and rest. You know that anxiety

(17:10):
is like a badly tuned radio static crackle, random burst
of advertising jingles he never asked for. And you today

(17:40):
are the engineer with a very silly tool kit, a
banana wrench, a feather screwdriver, a marshmallow hammer. And with

(18:08):
every twist and tap, the static becomes music, then softer,
then silent. Or maybe anxiety is like a cat that

(18:33):
insists on sitting on the wrong chair. You may say
not that one, and Vinnie starts to eat a bone
for some reason while I'm talking exeus mate. So you

(18:53):
say to the cat, not that one, and the cat says, yeah,
this one. But today the cat is too sleepy to argue.
He just curls up in a corner and snores. Or

(19:17):
perhaps anxiety is like a man on a ladder shouting
about storms that never arrive. But today the ladder folds
itself away and the shouting man shrinks to the size
of a toy soldier, then wanders off, muttering, oh okay,

(19:43):
they're not bother someone else. Well, you can hardly hear
him because he's the size of a toy soldier. Now
I'd like you to imagine a library, not the normal kind,
because this one is underground, lit by gentle lanterns carved

(20:14):
into smooth stone. The shells are filled of books that
hum softly like sleeping animals. And each book is a
worried that you once carried, And you can open one

(20:42):
if you like, and notice how the words, and the
page fade, blur, and vanish. The longer you stare, the
worry itself dissolves into nothing, gentle ink misted shelf by shelf,

(21:09):
book by book, The library is empty in itself, and
in that emptiness there is space. Space for calm, space

(21:30):
for laughter, space for the little relief that comes when
you realize you've misplaced your worry and you really can't
be bothered to find it. Now. Imagine a moment in

(21:53):
the future, one that might once have felt anxious, but
instead of tension, you see yourself shrugging, almost bored, breathing slow,

(22:21):
maybe even laughing at how small that old feeling seems
now as airvery antious signal becomes like a soap bubble

(22:52):
floating up. Pop, and it's gone. No drama, no fight,
just soft popping bubbles vanishing, And every time you notice

(23:31):
your breath, that same calm returns in a supermarket queue,
on the bus, even in bed at night. Calm is

(23:57):
your new default. Calm is your new standard feeling, and
anxiety has become too lazy to keep up. And now

(24:28):
you can choose if this is the time for rest,
then just let yourself drift into sleep as if slide
in from one dream into another, or if you need

(24:50):
to wake, I'll count from one to five, and at
five you return alert, refreshed, a little lighter, carrying calm
like a secret in your pocket. All is available to

(25:16):
relax you, to calm you. One coming back, two slowly rising,

(25:42):
three energy returning, four lighter now and five wide awake,

(26:10):
clear and calm, war fast to sleep and safe. Remembering

(26:34):
to be kind to yourself, because you do deserve to
be happy and be gentle with yourself. You deserve to
feel safe lots of love by relax in a more

(27:22):
deep and meaningful way, maybe in a way that can
not just allow you to feel calmer now and throughout

(27:44):
the time we spend together here, not just relaxed at
the end of the recording when it's finished and you
can enjoy that sense of comfort and peace, but also

(28:15):
I think it would be nice to have those feelings
of relaxation continue for longer after the recording has ended,

(28:43):
so that you can still benefit from listening to my voice,
maybe in a few hours time, perhaps tomorrow, and then

(29:07):
by listening regularly, especially if you find like some people
do and myself as well. Sometimes I find one particular
recording that really resonates with me, and I just listen

(29:30):
to it over and over again every morning, every evening.
There was this recording from We're going back to about
nineteen ninety nine. It wasn't hypnosis, but it was a

(29:53):
guided visualizations. It kind of was hypnosis, really, and I
managed to find it again and it still has the
same effect on me. And part of it was the

(30:15):
person's voice relaxed me. She just felt so peaceful, and
I'd look forward to listening.

Speaker 2 (30:31):
To her.

Speaker 1 (30:34):
In the morning and in the evening, and I knew
before even pressing the play button that as soon as
I've done that pressed the play button. This was in

(30:57):
the days of CD players pressed the play button. In fact,
it might have even been a tape recorder. I'd lie
down on the bed and then even without necessarily listening

(31:29):
to her words because I had them memorized. Really, it
was as if my body knew exactly what to do,

(31:52):
and the muscles just almost went into automatic tick relaxation,

(32:14):
and I remember my mind would slow down. Now. Now,
I was listening to this recording in the early days

(32:35):
of learning hypnosis, and long before I ever made any
videos or audio recordings, myself, because I didn't start doing
that till two thousand and six. By knew, I knew

(33:05):
how helpful I found being able to just let go,
to have that trust in the person that I'm listening to,

(33:33):
knowing that it's going to be just as relaxing, if
not more so. Each time you hear my voice, you
may feel the same. Some people have been listening to

(34:03):
me for over a decade. Maybe not solidly, obviously not
twenty four hours a day, but maybe people come back.

(34:25):
Some people may be listen every day. That's something that
I do which you may not realize by listening, is

(34:56):
when I record these recordings. Now, for example, I also
am affected by the words that I say. So if

(35:23):
I set you focus on your feet, notice your feet relaxing,
I will be focusing on my feet. I will be

(35:45):
noticing my feet relaxing. If I said focus on your hands,

(36:06):
and maybe notice the difference between each hand, Perhaps notice
the air in the room, the temperature of the room.
On the backs of your hands. You may start to

(36:34):
notice what almost feels like a very light breeze, even
though there may not be any type of breeze at
all where you are right now. And as you become

(37:00):
aware of your hands. I'm also aware of how relaxed
my hands our feeling now and when it comes to

(37:40):
potentially drifting off to sleep, which may be the reason
you're listening. I also feel drowsy when I make these recordings.

(38:07):
I also notice my mind drifting. In fact, at times
I've actually fallen asleep without even noticing, and then I

(38:40):
carry on talking. It's only where I listen back to
do the editing, I hear snoring, and I think I

(39:01):
don't remember snoring. I remember talking. Is it snoring? Was
a pick turned up? That's why I sound like when
I snare how I get really into a whole experience.

(39:37):
I don't know how you feel. How relaxed do you
feel in your feet, how relaxed you feel in your hands.

(40:12):
I have noticed more and more that the more relaxed,
deeper level of comfort you feel, the easier your breathing becomes.

(40:49):
It's almost like that additional muscle relaxation. So this allows
you debreath easier without necessarily focusing on your breath. However,

(41:37):
being able to notice the ease in which you breathe

(42:06):
so naturally, you breeze so very easily and smoothly. Whenever

(42:56):
I imagine my breathing improving. When I've got my eyes closed,

(43:20):
I tend to visualize a beautiful field with trees and
flowers producing all that life giving oxygen. And it feels

(44:07):
nice to, if nothing else, just taking some time away

(44:33):
from everything, enjoying that feeling of peace, serenity with a

(45:17):
joyful heart. Time seems to just drip by, so very slowly, relaxed,

(46:15):
so deeply peaceful, completely unattached to any thoughts whatsoever in

(46:54):
this moment, completely free, noticing that your mind has slowed down.

(48:07):
Slowed down because nothing really requires your attention. You can

(48:54):
enjoy the physical sensations of allowing the stress drip out
of your body, dripping out of every part of your

(49:31):
body and being released from your brain your mind slowly

(50:19):
but surely. The muscles in your legs relax res res

(51:03):
so very deeply, lacks so deeply, and the feelings, the

(51:44):
pleasant feelings in your arms and shoulders, deepening each part

(52:10):
of your body further and deeper and deeper. Noticing the

(52:51):
feelings in the back of your neck mhm, the feelings

(53:17):
in your wrists, muscles in front of your body. I

(54:07):
also feeling peaceful, deeping. There's a sense of peace spreads

(54:56):
through your very core.

Speaker 3 (55:29):
Even when you focus on your mind, her mind becomes.

Speaker 1 (55:57):
Be and slowern deep relaxing, so very slow. Ye, your

(57:19):
stomach PA's felling. Your stomach held back. Notice Notice how

(58:16):
relaxed you never feel in the hole of your back. Yes,

(59:00):
by from your brain all the way down the middle
of your back, sending and receiving millions of messages every day, deepcomfort, increasing.

Speaker 4 (59:47):
Deeply relaxed.

Speaker 1 (01:00:19):
Your knees relax spreading these signals down your spine or

(01:00:54):
cord into air, every part of your body, your shins

(01:01:17):
and your carnassles well elbers h feelings of peace and

(01:02:08):
tranquility spreading through your body, tips of your toes, to
your eyes, your fingers, all the way to your lower

(01:02:38):
back and lettinger reating he pace, drifting mind just wandering away,

(01:04:03):
happy to let go, let go completely, let go, so

(01:04:44):
tranquil your whole body, enjoying a sensor listening God for more. Hey,

(01:07:30):
enjoy the space, this space.

Speaker 4 (01:07:44):
Of peace and safety, fay.

Speaker 1 (01:08:20):
Rex, letting go. Maybe we can just focus on the

(01:10:15):
different parts of your body, just to notice your forehead

(01:10:51):
and your eyes uptual so loose, noticing the sense of

(01:11:56):
complete freedom, absolute freedom dress day.

Speaker 5 (01:13:24):
PA's fawn.

Speaker 2 (01:13:27):
Energyhhhh.

Speaker 1 (01:14:00):
Peace to breathe so much easier, Lis, you may or

(01:15:16):
may not have noticed your mind drifting peaceful, move any

(01:16:17):
even more deeply in the direction of total blissful pace,

(01:16:41):
blissful pace to rest.

Speaker 6 (01:18:00):
Into pace, come.

Speaker 7 (01:18:31):
So calm, let him go, peace.

Speaker 1 (01:19:11):
With mind, relaxed body c rex so relaxed. A body

(01:20:22):
feels almost invisible, so very relaxed and peaceful.

Speaker 5 (01:20:54):
So pace right like God.

Speaker 1 (01:21:42):
And space.

Speaker 4 (01:21:49):
So fairs.

Speaker 1 (01:22:01):
And you could start to notice that you are feeling
more relaxed, even though I've not purposely focused your mind
upon that sense of physical comfort that is growing within

(01:22:28):
you throughout your body, and your mind starts to slow down.
And that could be almost in recognition of I guess

(01:22:50):
my speech not being particularly fast, and things just generally
feel calmer. Just by listening to my voice, you give

(01:23:15):
yourself an opportunity to take a break from the day,
take a break from your life as it is, and
to give yourself a rest, giving yourself permission to take

(01:23:39):
some time off, and to allow your body to relax
and allow your mind to slow down, which in turn
releases the tension, any stresses that you had in your body.

(01:24:09):
It's almost as if the parts of your body just
open up, allowing the negativity out and at the same
time replacing that negativity with positive healing energy, which then

(01:24:36):
fills your body up and your mind to also starts
to appreciate those feelings of increasing confidence, an almost uplifting feeling,

(01:25:05):
positive healing, an energy that spreads through your body like
a wave of comfort. And all this comes from just

(01:25:33):
allowing yourself a few minutes, maybe half an hour, however
long you want it to be, just rest and allow

(01:25:55):
your mind and your body to almost reset itself to
the settings of comfort and relaxation, calmness, which allows more

(01:26:21):
room for feelings of pleasure and happiness to move around
your body and into your mind, almost as if your

(01:26:43):
mind and your body are sinking together, almost mirroring each
other with that growing positivity and calmness. And it feels nice,

(01:27:10):
really does feel nice to know that you are the
one that has allowed yourself to feel more comfort and
to experience more of this deep relaxation spreading throughout your body.

(01:27:50):
And as I focus on each part of your body,
you can notice that that part becomes even more relaxed

(01:28:12):
just by focusing on it. It becomes even more calm
and comfortable, just by focusing. And as I move down

(01:28:32):
your body, starting at your head, the parts that you
have already focused on or continue to relax deeply, and
those parts that have not yet focused on or just

(01:28:56):
automatically release any remain intention in anticipation of even more
comfort about to come. Now, I'm going to start by

(01:29:21):
focusing on your forehead. Just being aware the feelings of
your forehead and any background sounds like mister Herbert's opinion,

(01:29:41):
can just allow you to feel even more relaxed. Just
means you're in the moment. This isn't this isn't a
sterile environment.

Speaker 6 (01:29:57):
This is the world.

Speaker 1 (01:30:02):
I live in the countryside, so there's lots of nature
sounds around. So as you focus on your forehead, just
notice how it becomes even more relaxed as you focus

(01:30:29):
only on my voice and that part of your body.
Moving down to your eyes, focusing on your eyes, noticing

(01:30:50):
how your eyelids feel so heavy yet so light that
the same time, and all the muscles around your eyes
relaxing completely. Moving your focus down to your mouth, your lips,

(01:31:21):
your tongue, your teeth, your comes, the hall of your
mouth relaxing, calm and loose as you focus now on

(01:31:44):
your jaw, not just a part of your journey your mouth,
your chin, but all the way up the size of
your face to your ears, the hole of your jaw,

(01:32:06):
feeling more relaxed.

Speaker 5 (01:32:16):
And calm.

Speaker 1 (01:32:25):
Focusing on your neck, the front of your neck, and
your throat relaxing and loose and calm. The sides of

(01:32:48):
your neck, right the left side of your neck relax
and lease and calm. And now the back of your neck,

(01:33:16):
focusing on the back of your neck, letting go of
any tension that may have been there before, and enjoying
that sense of increasing comfort and release that you can

(01:33:46):
experience in the back of your neck. Moving down your back,
and moving either side of your spine right from the
top of your back all the way down to the

(01:34:10):
bottom of your back down to your lower back. As
you move up and down your spine, you can feel

(01:34:36):
the muscles either side of your spine relaxing even more,
and as those muscles relax, that sense of comfort starts

(01:34:58):
to spread outwards from your spine into both sides of
your back, the top of your back, the middle end
your lower back, and as you scan gently and slowly

(01:35:26):
up and down your back, there's the muscles in the
top of your back relax and become looser. The muscles
in the middle of your back also seem to just

(01:35:47):
almost divide from each other, separating and almost melting. And
in your lower back there seems to be an extra

(01:36:08):
special feeling of comfort. The spreads into your hips. Sit
down your lower back, into your hips, into the area

(01:36:33):
where your cosix are, and into your buttocks, and all
these muscles that spread in your lower back into your
hip area start to melt, start to reading, let go,

(01:37:10):
and you know where about to focus on your shoulders.
Your back and your spine will continue to let go,
continue to relax so calmly, and as you focus on

(01:37:43):
your shoulders, you may notice they're already feeling really loose,
they already.

Speaker 5 (01:38:05):
Feeding calm.

Speaker 1 (01:38:17):
And fear. Those muscles then move from your neck into
your shoulders. Feel so soft and gentle, so smooth and calm,

(01:39:07):
and the feeling in your shoulders seems to spread deep
into your shoulders, a sense of relaxation, not just traveling

(01:39:30):
deeply into your muscles, but also relaxing the bones and
moving all the way to underneath your arms, relaxing the

(01:39:56):
whole area between the tops of your shoulders and underneath
your arms healing. You feel so relaxed and comfortable in

(01:40:20):
your shoulders, which sense that.

Speaker 5 (01:40:28):
Deep healing.

Speaker 1 (01:40:33):
Message into your arms. You may feel almost as if
your arms are not even there, because they're so relaxed,

(01:41:01):
so deeply relaxed, so so calm, So this the feelings

(01:41:47):
spread in all way down your arms to elbows, including
your elbows, circumfort spreads away into rests, your forearments, and

(01:42:31):
your wrists so heavy. Yet at the same time sunlight

(01:42:58):
and gentle. See now.

Speaker 5 (01:43:31):
You had.

Speaker 1 (01:44:01):
So peaceful in your hands, with a sense of real pace.

(01:44:42):
It just seems to feel so familiar when your hands
relax deeply things things, sids you think it's hips. Moving

(01:47:04):
your attention from your body so comfortable, moving your focus.

Speaker 8 (01:47:37):
To legs, in your thighs, knees, so relaxed, a cough,

(01:49:52):
musculs and just shas.

Speaker 9 (01:50:47):
Using the leading to.

Speaker 1 (01:52:00):
The faathing in your feats. So peaceful, sircolm, so peaceful, sircolm,

(01:52:59):
sir peaceful cyclm so.

Speaker 4 (01:53:12):
Peace fall.

Speaker 1 (01:53:22):
RelA sin peace fall cyclm. Love that deep relaxation, to

(01:53:47):
spread your chest, storm, RelA, let it go everything. So

(01:54:20):
I'm gonna start counting down now from twenty down to one.
You can imagine in a way it's like just walking
down some steps and each step or twenty steps, and

(01:54:42):
each step represents a level of comfort. Each step represents
a deepening of that comfort, and the fervies you walk

(01:55:08):
down those steps that deeper and more relaxed you feel.
So starting with number twenty twenty, nineteen, eight, seventeen, sixteen.

Speaker 10 (01:58:22):
Seasi fift.

Speaker 1 (01:59:53):
Fourhhhhhhhh fur snity two nous eight s six d u five.

Speaker 11 (02:11:21):
Four hussi.

Speaker 10 (02:16:00):
And now.

Speaker 1 (02:16:05):
As you focus on your eyes, we're gonna count down
from ten down to one, focusing just on your eyes,

(02:16:33):
your eyelids, the muscles around your eyes, your eye walls themselves,
a whole area that makes up your eye. As we

(02:17:00):
count down from ten down to one, whilst focus in
on your eyes, you will become twice is relaxed with

(02:17:24):
each number counting down that you may find the what
you want to do is just drift off to sleep.

(02:17:46):
And if that's what you want, then just allow yourself
to do that. Now, focus in on your eyes, I'm

(02:18:07):
going to begin counting down from ten down to one
right now ten nine.

Speaker 12 (02:19:27):
Eight seven four three.

Speaker 5 (02:26:02):
Us one.

Speaker 1 (02:27:30):
So counting down from ten to one ten nine eight
seven six five four three two one. And maybe that

(02:28:15):
was a bit too quick in order to relax. Maybe
it's a bit too fast for you to notice the
calming of your body, maybe even a little bit of
pressure there, like you're counting down from ten to one.

(02:28:35):
Would you expect me to do man, expect me to
just to go with floppy just because you're counting down.
We could try it again, but this time I'll go
a bit slower this time. Did you focus on the

(02:28:59):
whole body before we focus on your legs? Just notice
how your body does start to feel more relaxed with

(02:29:22):
every number that I count down ten nine eight seven

(02:29:55):
six five four three.

Speaker 5 (02:30:57):
One.

Speaker 1 (02:31:09):
And just notice how how you feel generally, how your
body feels. It's not necessarily even about counting down from

(02:31:29):
ten to one. It's that space that you have, that
space between being active physically or mentally to just sitting

(02:32:01):
or lying down and just being there not doing anything,
not saying anything, or needing to think about anything. So
it opens up a space, you know, a bit of
a space a gap. And the more I came down

(02:32:27):
from ten to one, the bigger that gap becomes. So
there's that gap of calmness, of comfort, relaxation. It's a

(02:32:47):
nice feeling, and it moves those stresses or discomforts physically
or emotionally, moves them away. Allows you.

Speaker 5 (02:33:16):
To just.

Speaker 1 (02:33:20):
Slow down. So ione to count a game from ten
down to one and notice that gap widening, the gap,
And as it widens, it's almost like the stress and

(02:33:41):
attention falls into the gap and gives you that distance,
that space.

Speaker 5 (02:34:03):
Now ten.

Speaker 1 (02:34:13):
Nine, eight, seven, six, five, four three one. Now, how

(02:36:10):
does your body feel.

Speaker 5 (02:36:16):
Now?

Speaker 1 (02:36:29):
Can you notice that? Do you feeling calmer, the feeling
more relaxed as we now focus on your legs, just

(02:37:12):
your legs. We're just gonna start with focusing on your thighs.

(02:37:48):
Of course, it's not the most exciting thing to be
doing because I'm sure like most of your body is
not not going on right now. Just focusing on the

(02:38:12):
whole of your thighs, the tops of your thighs, the
sides of your fires, the bottoms of your thighs, your
outer thighs, and your inner thighs. Basically the whole of
your thigh that leads into your hip and it goes

(02:38:39):
down to your knee joint. Now this is a big area,
it's a very heavy area. It's very strong. Probably the
strongest muscles in your body are in your thighs. But

(02:39:13):
I don't think we perhaps give enough attention to our thighs.
Perhaps we don't acknowledge how important our thighs are to

(02:39:39):
our lives, how much they actually do for us all

(02:40:00):
our lives. And it may seem to sound really weird,
but I think that all of our body parts, especially
our thighs, needs some TLC, a bit of love shown,

(02:40:27):
a bit of acknowledgement, thank you, gratitude for what our
thighs do for us. And I know this may sound

(02:40:55):
a bit strange. Maybe you think, why am I. Surely
I should be out in the garden hugging a tree
or something. Well, it's hard to set a microphone up
on a tree. That's why I'm doing this indoors. Otherwise

(02:41:16):
I would be outside hugging a tree. I can't see
the television from the tree. If you move down to
your knees, we gain such an important part, and I

(02:41:38):
think we don't necessarily I'll speak for myself here I
don't necessarily appreciate all that my needs do for me
until I have a problem with my knee. It's occasionally,
if I ever maybe i'll bash it it's aching for

(02:42:02):
some reason. It's then that I realize how much it does.
You know, the benefit of being able to use my
legs without any kind of physical discomfort is a beautiful

(02:42:23):
thing that's possibly not appreciated until it's temporarily removed. You
know that's comfort. But as you focus on your knees,
regardless of how your knees feel, you can have that

(02:42:48):
sense of gratitude and love to your knees for all
that they do for you. And you can still have
that attention on your thighs and maybe notice how your

(02:43:11):
thighs feel. Maybe you've noticed that they are relaxing more
deeply as you focus now on the bottoms of your legs,

(02:43:36):
your shins and your calf muscles, the bones between your
knees and your feet incorporate, and of course, your ankles
so important. You know, anyone that's had the slightest spray

(02:44:02):
of an ankle knows how much we take our ankles
for granted. And it's kind of strange in a way.
When you think that, you know, logically, our wrists are

(02:44:24):
a lot thinner than the rest of our arms, which
is okay, it doesn't I can't see any problem with
that because we're just picking stuff up by our ankles
so much thinner than the rest of our legs, and

(02:44:49):
from a physics perspective or logical even it doesn't really
make sense that all this weight would ultimately be resting
on your ankles then leading to your feet. That thin area,

(02:45:13):
thin bone. Yeah, it does so much great work. Supports us,
supports our body for a lifetime, helps us to balance, helps.

Speaker 5 (02:45:35):
You to.

Speaker 1 (02:45:40):
Get around and be mobile. And there's the calf muscles.
Of course, when I was younger, I couldn't see the
pointing calf muscles. Didn't seem to do anything. Okay, if

(02:46:03):
I walked around on tiptoes, then my calf muscles get
some work. But of course that's not true. The calf
muscles are being used whenever we use our legs and
your shins there to protect your lower legs, shaped in

(02:46:33):
a way almost as a protector for the bone, leading
of course to your ankles and your feet. But we're

(02:46:57):
not going to focus on your feet. We're just going
to focus on the legs. I realize, and now that
I've mentioned your feet, you'll probably focus on them anyway,
So maybe I should focus on your feet a little bit.
You can have them in your awareness the same as

(02:47:22):
you have your thighs in your awareness. Even though we
haven't been focusing on your thighs for a few minutes,
I've been focusing on your ankles, there's still that sensation

(02:47:43):
of comfort in your thighs and this that movement of
energy because the thighs hold lots of different sensations. Of course,

(02:48:08):
there's the muscles, the big straw muscles that we have
in our thighs, but the skin on the outside of
the thighs, as in the outside of all of our body,

(02:48:33):
can be very sensitive, sensitive to the touch, sensitive to temperature,
and inside your thighs the bones, there's the muscle, there's

(02:48:58):
the blood, vessels, the archrees to all this stuff that's
inside your thighs. I guess sometimes it'd be nice if
you could actually put your fingers inside your thighs and
a message, so you can message on the outside, of course,

(02:49:24):
but to be able to get deep into the muscles
and to be able to just message inside your thighs.
Message in the bones of your leg message in all
the veins, and just gently heaving your thighs and you

(02:49:51):
can move down message and inside your knees. Just message
in those bones, but with healing fingertips, spreading that healing
energy deep into the joints of your knees. Of course,

(02:50:16):
there's the back of your knee and the inside crease
where your knee is. It's a very sensitive area. Very
it feels very nice when you stroke it. That might
be because it's an area that's not really touched very often.

(02:50:40):
It's almost like a hidden part, that crease in your legs.
It's almost like a part that has a sensitivity, which
is a little bit different. Of course, it's protected by

(02:51:05):
your legs. So you can imagine putting your fingers into
that crease in your legs, folding between your legs, you

(02:51:27):
can just message with your fingertips. Imagine your fingertips going inside,
message in the muscle or tissue you can cause field
the bones of your knees, heading through your fingertips, and

(02:51:56):
then as you go down to your calf muscles, and
that's a part I'd like to be able to really
put my fingertips deep inside my calf muscles, massage in
every single tissue of that muscle.

Speaker 5 (02:52:19):
Healing every part, and then doing.

Speaker 1 (02:52:28):
The same for my shins, massage in and generally stroking
the bones, generally stroking them, healing in a loving way,
because they deserve to be treated. There's the precious bones

(02:52:49):
that they are, because our legs are so precious, as
in all the other parts of our body, the more
precious any tune on the planet. When you start to

(02:53:15):
think about your legs in this way, it can change
your perspective. It might sound a bit a bit silly

(02:53:36):
to start with the idea of having love for your legs,
showing appreciation for your thighs, wanting to be able to
put your hands in your thighs, massage the muscles and

(02:53:59):
the and to get your fingers deep in there and
releasing all tension, just to show how much you care
about your legs, how much you care for what your

(02:54:23):
legs do for you regularly, your knees, your calves, your ankles,
the strength of your ankles, considering how thin they are

(02:54:44):
compared to the rest of your legs, especially your thighs. Yeah,
this so strong, so flexible, absolutely amazing things. Your ankles

(02:55:05):
are truly a gift because of what they do for you,
supporting all that weight, regardless of how what weight you are,

(02:55:27):
even if you only eat eight stone, there's still a
lot of weight for these little ankles, how a lot
heavier than eight stone double down. Yet my ankles support

(02:55:49):
my body all the time, or they do give off
a sigh of relief when I sit down. That's that
my whole legs to my feet feels go. My toes clap,

(02:56:13):
they're so happy. Your legs really are amazing. And I

(02:56:42):
don't know that talking about talking about your legs is
probably possibly among the most most boring things I've ever
heard anyone say. Possibly boring or not, everything I said
is true. Your legs are amazing. Your legs deserve not

(02:57:18):
just respect, They deserve to relax deeply. They deserve to
take some time out of the day to just let

(02:57:43):
go completely. Your legs really can relax. And because the

(02:58:19):
legs are so such a most you know, very important
part of your body. When you relax your legs, the
rest of your body also naturally follows in that journey

(02:58:40):
of comfort. Like I feel in my hips. My hips
feel really loose, and also my lower back as well.

(02:59:01):
My lower back really feels it feels stretched, even though
I'm just sitting in a chair and there's no stretching
as far as I'm aware that I'm doing. It's almost
as if the muscles are just relaxed so much that
there is a natural stretch as the tension has reduced

(02:59:29):
a lot. And I'm now going to count down from
ten down to one, and you can continue to feel

(02:59:59):
wonderfully next ten nine, eight, seven, six, five.

Speaker 5 (03:00:27):
Four three.

Speaker 1 (03:00:35):
Two one. Relax. So I'm just going to count down

(03:00:58):
for five down to one, and as a countdown, if
you just focus on the numbers, just the numbers counting down,
and notice how you feel.

Speaker 6 (03:01:17):
In this moment.

Speaker 1 (03:01:19):
As you hear the numbers counting down, knowing that those
numbers counting down represent you feeling calmer, not just in
your body, but also relax in your mind. Just notice

(03:01:45):
how you feel. There's nothing to do, there's nothing to say,
there's nothing to think about, starting with number five, four

(03:02:19):
three two.

Speaker 5 (03:02:36):
One.

Speaker 1 (03:02:46):
As you notice the gradual letting go of the tension
in your body, you may also begin to notice and
be aware of how your mind is starting to slow down.

(03:03:17):
This is just a natural thing.

Speaker 5 (03:03:20):
That happens.

Speaker 1 (03:03:23):
It's not really a special procedure. It's just natural because
as your body relaxes, your mind also starts to relax,
and the more your mind relaxes, the more your body relaxes.
It's just a continuous circle of relaxation. And there is

(03:03:50):
that calmness that comes from relative quietness. You know, even
even if there's background sounds either your side online is
still going to be quite calm. You know, you haven't

(03:04:12):
got the television on, there's no music in the background,
unless you're listening to the recorded with music. Of course,
you're very likely not going to be sitting in a
room with other people. Of course you might be, but
generally it's more ideal if you can do this on

(03:04:35):
your own, so no distractions, and when you stop thinking
about stuff, relaxation automatically rises. A sense of comfort starts

(03:05:03):
to grow, and without trying to build it up into
something fantastical or something magical, this is just a natural process,

(03:05:26):
something that's easy to accomplish. In fact, it's almost you know,
the sense of relaxing completely happens really when you put
no effort into it. It's not something that you can

(03:05:48):
really force. It's something that happens naturally, and part of
the process of this recording and others is simply two

(03:06:12):
allow you to take advantage of this space, this time,
to let go, to just be here, to be in

(03:06:37):
tune with how you feel, yet with the intention of
wanting to relax deeply and maybe even to fall asleep,

(03:07:05):
depending on what it is that you wish for yourself
in this moment. As we know, relaxing is the majority

(03:07:29):
of the process of falling asleep. The actual falling asleep
part is the tiny bit at the end. The deeper
relaxed you become, the easier you find yourself drifting. But

(03:08:04):
you can also if you choose stay focused on my
voice and really enjoy the process, gradually relaxing each muscle

(03:08:44):
in your body effortlessly and just obs observing the sensation

(03:09:11):
of letting go completely. This time, I'm going to count
from six down to one. You can notice your mind

(03:09:40):
calming down more with each number that you hear me say, naturally,
feeling calm and slow, peaceful, six, five, four, three, two, one,

(03:12:57):
being aware how your mind has slowed right down, sinking
deeply into relaxation. And as you focus on your mind,

(03:13:33):
it may notice that there are some thoughts still there,
maybe some stubborn thoughts that for some reason perhaps need

(03:13:56):
your attention.

Speaker 5 (03:14:03):
So what you can do is.

Speaker 1 (03:14:10):
Send love to those thoughts. Sprinkle those thoughts.

Speaker 5 (03:14:22):
With love.

Speaker 1 (03:14:24):
Like little petals from a flower. Just sprinkle it over them,
petals filled with love towards those thoughts, to let those
thoughts know that you're not abandon in them. You just
need them. You require them to just calm down, slow down,

(03:14:57):
quiet down.

Speaker 6 (03:15:02):
For now.

Speaker 1 (03:15:10):
So as you focus on those remaining thoughts. As we
count down this time from seven down to one. With
each number, just imagine sprinkling those flower petals of love, kindness,

(03:15:36):
gratitude over those thoughts, which will allow them to just
melt away and relax deeply. With every number, those thoughts

(03:16:04):
would become more and more relaxed. Starting with number seven, six, five, four, three.

Speaker 5 (03:18:31):
One.

Speaker 1 (03:18:48):
I'll let you now notice how relaxed your feeling in
your body. We're going to focus on your hands, because

(03:19:26):
the more relaxed your hands are, the more relaxed your
body and mind are. You focus on your hands and

(03:19:55):
your fingers. There's nothing needed to be done. There's no
clinching the fists or dancing the fingers or anything like that.

(03:20:18):
It's just noticing and focusing on your hands, noticing how
they feel. Because the more relaxed do your hands feel,

(03:20:57):
the calmer your mind feel else and more comfort you
feel throughout your body.

Speaker 5 (03:21:19):
May have.

Speaker 1 (03:21:26):
Already noticed you mind is starting to drift, wakes him

(03:22:09):
just on your hands and fingers, allowing them cheat experience
a real deepening of that relaxation in your hands and fingers,

(03:22:41):
more and more relaxed with each number from eight down

(03:23:03):
to one. You can almost feel that healing and relaxing
energy spreading into your hands and fingers, becoming.

Speaker 13 (03:23:31):
E and more.

Speaker 1 (03:23:35):
Relaxing with each number you hear, going down eight down
to one, drifting drifted again starting with.

Speaker 14 (03:24:13):
No.

Speaker 1 (03:24:21):
Eight, seven, four, three, just being here now, nothing to

(03:28:14):
think about, nothing to do, nothing to say, and everything
just feels calmer. And this is your natural state of being.

(03:28:40):
This is how you just normally feel when you take
away all of that other stuff that we add, you know,
things like stress and worry in and over thinking, anxiety, tension,

(03:29:09):
just generally thinking about stuff. We take that away, which
is what we do.

Speaker 15 (03:29:18):
What we're doing now, you're.

Speaker 16 (03:29:25):
Left with.

Speaker 1 (03:29:29):
A real sense of peacefulness which comes to you very quickly,
because ultimately it's just a feeling, a feeling of comfort.

(03:29:56):
It's almost as if you've gone inside yourself found a
special place where everything is peaceful, a place where you
can film relaxed and your natural sense and comfort, a

(03:30:26):
place where you can be here, where you can accept
yourself and who you are, the place where you're not
trying to please anybody else, in a place where you

(03:30:51):
can actually not just love yourself, but in some ways
more importantly, you can like yourself, appreciate who you are.

(03:31:19):
That sense of gratitude it's in the air around you.
That's also a place where you can actually feel the

(03:31:41):
healing energy soaking into your body. Healing energy soaking into
your body. That healing energy spreads through your veins, traveling

(03:32:11):
to each and every single part of your body, and
you start to realize that actually that healing energy, it's
not just entered into your brain, it's become part of

(03:32:38):
your brain, and that spinal fluid is now mixed with
healing energy, not just allowing you to feel so much

(03:33:01):
more relaxed and healthy in this moment, but also you
start to realize that actually, what's happening now without a healing,

(03:33:24):
relaxing energy spreading through your body is actually changing your life.
It's actually changing the way you're going to feel not

(03:33:45):
just now, but tomorrow and the next day. As your
health improves, not just your physical health, but you'rd mental health.
Things that used to bother you in the past, for

(03:34:10):
some reason, no longer have the effect that they used
to because something has changed deep within you. Maybe things

(03:34:30):
that used to cause you to feel anger no longer
have that power to control you the way they seem
to be able to before. As you realize that you're

(03:34:59):
the one who decides what affects you, you're the one
who decides to feel relaxed and calm when you choose

(03:35:26):
to enjoy noticing these natural developments of healing continuing to
grow and improve your life day by day, including of course,

(03:35:55):
your ability to relax so much easier than sleeping. It's
the most natural thing in the world to you, because

(03:36:24):
falling asleep is something that you've done so many times
in your life, and you know that you were born,
as we all were, with the ability to fall asleep naturally.

(03:36:51):
We're born with that ability to just drift off into
a deep, healing sleep, even when we're kids, sometimes will

(03:37:15):
fall asleep when we don't even want to try to
think a stay awake. Maybe it's a birthday in the morning,
or it's Christmas or holiday or something we look forward to.
We don't want to go to sleep. But the more
we want to stay awake, the more we just start

(03:37:39):
to drift. And the more you fights drifting we try
to stop yourself and drift in asleep, the deeper and
stronger that drifting becomes. Because we're born not just with

(03:38:05):
the need to relax deeply and to naturally fall asleep,
but it's our birthright, it's part of our DNA. And

(03:38:28):
sometimes as we get older in life, perhaps at times
we have forgotten that relaxing completely is not only a
wonderfully pleasant experience, it's also really easy. It's very, very

(03:39:13):
easy to let go, because that's all it is.

Speaker 10 (03:39:18):
It is just.

Speaker 1 (03:39:22):
Deciding to let go. And when you press the play
button on my recordings, you have given permission for my

(03:39:44):
voice to elect you. When you press that play button,
you have given me permission for my words to effect

(03:40:04):
you in a positive, only a positive way. Opening up
your mind to useful and healing suggestions that can have

(03:40:44):
such an amazing effect on how you feel right now,
as well as those changes that continue long after the

(03:41:06):
recording ends. Those changes within you to continue to flourish
and grow, transforming your life in a positive, beautiful way,

(03:41:36):
allowing you to move forward in your life in the
direction that you choose for yourself. And this feeling, this

(03:42:00):
feeling that you can experience a safety, comfort, calmness, just
feels so nice. It's such a healthy place to be,

(03:42:38):
and that positivity grows within you each and every day.
Moving forward, you're going to find that you're more relaxed

(03:43:07):
physically and in your mind is more relaxed. And it's
not that you're thinking slower. It's just that your mind
will be less clogged up with unnecessary negativity because from

(03:43:37):
now on, your mind rejects negativity. From now on, you're
going to start noticing when negativity arises and you can

(03:43:58):
just say stop, stop, and that negativity will turn around
and leave you alone. Stop and that negativity would disappear.

(03:44:40):
And as you notice that you feel way more relaxed
than you probably expected, you can now congratulate yourself because

(03:45:04):
you are the person that has done this. You are
the one that has opened your mind up to the
simple facts that you can feel more relaxed in your
body and in your mind. You've opened your mind up

(03:45:33):
to the birthright of being able to just fall asleep
easily when you choose. And that's a nice feeling. Don't

(03:45:57):
you think it feels nice? Doesn't it? To feel calm?
All that healing energy is spreading through your body and
your mind to spend time a special place where negativity

(03:46:31):
can no longer enter. Negativity is banned. It's bad, it's
not allowed entry. Doesn't it doesn't. This doesn't deserve to
be here. It doesn't belong here. Negativity has no place

(03:47:00):
in your life, which makes room feel more comfort, more healing,
more relaxation, more peace. It feels nice, doesn't it?

Speaker 5 (03:47:46):
Just let go.

Speaker 1 (03:47:52):
With everything. I'm gonna count down now from twenty down
to one. You can continue to relax. If you choose,

(03:48:22):
you can drift to sleep. With every number you hear
me say, you can fill twice as relaxed, or if

(03:48:47):
you choose, you can fill twice sleeping.

Speaker 5 (03:48:58):
Now.

Speaker 1 (03:49:04):
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen.

Speaker 10 (03:50:05):
Thirty.

Speaker 1 (03:50:13):
Two, eleven, ten, nine, eight, seven, six, five. Oh, this

(03:51:53):
is your time to just take a break, your time
to relax, to allow your mind to slow down, to

(03:52:22):
give yourself a permission to take a break from everything.
En you're the only person that can make that decision.

(03:52:48):
You're the only person that can actually tell your mind
just relax, to just take some time off so that

(03:53:20):
you can focus on your body, getting in touch with
how you feel physically, and in the process of this

(03:53:43):
body scared where you focus on different parts of your body,
those parts that you focus on and observe. Even though
you're not purposely requesting for those parts of your body

(03:54:10):
to relax, it's kind of expected. You expect when you
listen to my voice to feel more relaxed naturally, because

(03:54:32):
when you're listening to me, your attention is focused on
my words, and as my words guide you to focus

(03:54:58):
on those parts of your body, your focus increases, which actually.

Speaker 17 (03:55:17):
Calms your mind. And when your mind calms down.

Speaker 1 (03:55:34):
Your body relaxes. And when your body calms down, your

(03:55:56):
mind relaxes. And even though we've not really started to
focus on your body, you can already feel that healing

(03:56:26):
energy spreading through your body, pushing out stress and tension,
healing all the parts of your body, including your skin,

(03:56:53):
your bones, your blood, all of your walkings inside your body,
all of the muscles, all of the fat, all of everything.
Every hair on your body is filled without healing energy.

Speaker 18 (03:57:24):
And when your.

Speaker 1 (03:57:25):
Brain fills without healing energy, the feeling of comfort relaxation

(03:57:48):
increases deeply, increases in a way that your mind starts

(03:58:14):
to feel perhaps bit drowsing because it's not needed, and
it may start to drift if that's what's needed. So

(03:58:50):
if you're listening to this and what you need is
deep relaxation, that's what you get.

Speaker 15 (03:59:00):
If what you need is.

Speaker 10 (03:59:03):
To fall asleep.

Speaker 1 (03:59:06):
Naturally and easily, that your mind drifts, that's also what
will happen. Because by pressing that play button on the

(03:59:28):
podcast and listening to me, give permission of your body
and your mind. In fact, you give the command to
your body and your mind to relax deeply and to

(03:59:58):
drift after sleep, if that's what you want.

Speaker 5 (04:00:07):
Or need.

Speaker 1 (04:00:15):
Them. As I focus on the different parts of your body,
you may start to just drift. And then you come
back again and you hear me talking and I'm focusing

(04:00:40):
on a different part of your body, you may find
yourself drifting. Bele to realize you're drifting until you're stop drifting.

(04:01:03):
D're a laugh again to my voice. Focusing on a
different part of your body starts to relax your depat
because that drifting, it's basically here already in the sleep zone.

(04:01:35):
And the more you drift, the longer you drift, the
longer you drift. Eventually, that drifting continues into sleep, and

(04:01:56):
that's the last you remember. To be a wake up
in your own time. When you experience the right amount
of sleep, fear.

Speaker 5 (04:02:16):
Because when you do.

Speaker 1 (04:02:19):
And if you do fall asleep, it's extremely pleasant. So relaxing,
so deep he sleep, I feel so nice to relax

(04:02:53):
into your own body and mind. If you feel that
he the image is spreading through it, relaxing us so deeply, relaxing,

(04:03:18):
use so deeply. Start to focus on your eyes, moving down.

Speaker 18 (04:03:47):
To your jaw, down to.

Speaker 1 (04:04:05):
You shoulders, fas chest st spine, your hips, your legs, faint,

(04:05:36):
your sides, spy, then grimeside your body. Feeling you up. Now,

(04:06:15):
let's focus again on parts of your body, Kay, focusing
this time on your forehead. Now on your mouth, your lips,

(04:06:38):
your tongue, the whole of your mouth. Focusing on your fingers.

(04:07:03):
Maybe you could move your fingers a little bit as
you can focus on each one individually, both hands, and

(04:07:23):
even though it should focus on both of your hands,
now they almost seem to just melt into one. Where
is your right hand starting left hand, and almost as

(04:07:45):
if just mixed together. Now focusing on your knees, just
like to say, how your knees help now, focusing your

(04:08:25):
helpers you, like I said by Fowers, just absurd the
feeling of your helpers. You say, I'm sad a er

(04:09:27):
chang s ECUs it's a cup of sex sections. Excus

(04:11:25):
I to say, now your ties, if you faint, you tis.

Speaker 5 (04:11:52):
Fail.

Speaker 1 (04:11:57):
Now not too sent how you insil body feels noticing

(04:13:01):
your mind feels now letting go, lett him go, letting

(04:13:49):
go everything, letting go, letting go, letting go everything everything.

(04:14:43):
I'm going to start now, and i'd like you just,
first of all, just to see yourself lying down on
that message table, lying on your front. Your head is supported,
arms are supported, and you feel comfortable and breathing is

(04:15:09):
really easy, and you feel you feel confident in how
you look as well. So there's none of that issue
of body problems or shyness. Because I'm a professional and

(04:15:30):
this is a therapy session. So none of that stuff
matters on whatsoever. This is about you. This is about
how you feel and how you can enjoy that sense

(04:15:54):
of comfort and relaxation that comes from letting go and
allowing my hands and my fingers to relax you by
messaging your body. So I want to start off just

(04:16:17):
by placing my hands on the back of your head,
just gently, just so you can feel my hands feel
like really on you. So you can maybe feel the
warmth of my hands on the back of your head.

(04:16:41):
With my hands to the side of your head, not pressing,
but just holding there very gently, maybe over your ears,
and a little bit on your face, just so you
can feel my hands so you can become accustomed.

Speaker 5 (04:17:02):
To them.

Speaker 1 (04:17:11):
And now I put my hands on the back of
your head again and gently let them slide down onto
the back of your neck. You can feel my hands

(04:17:38):
gently stroking the back of your neck to start with,
just so you can get used to the the feeling
of my hands on your skin, get accustomed to realize
that you're safe and so good. It's all fine. And

(04:18:07):
I'm going to start gently massaging the muscles in the
back of your neck with both hands and This is

(04:18:28):
a very trusting situation really, because our necks are so
fragile and to have someone have their hands around your
neck in that way can sometimes be problematic for people,
which is why messages are quite good, because it allows

(04:18:50):
you to relax and to get in touch with trust,
to feel peaceful and calm. There's a message the sides

(04:19:17):
of your neck, gently moving from the bottom of your neck.
It would be sort of near where your shoulders start,
I guess, all the way up to your jaw, your ears,
kind of area the side of your neck. Of course,

(04:19:42):
it's a lot longer than the front of your neck.
And messaging the the back of your neck, especially that

(04:20:05):
area where perhaps we hold tension, and there's that area's message.
You can actually feel a sense of release in the
back of your neck, and maybe you can breathe it

(04:20:27):
out as well. Notice how it feels. Notice how you feel.
They're moving down to that area between your neck and
your shoulders, that muscle area, starting to message that area

(04:20:57):
on both sides. I mean, this would be the area
that a lot of people would message if they were
going to give you like a shoulder message. Even that's
not technically the shoulders, but it's all the muscles that
lead to the shoulders from the neck and a game

(04:21:19):
that can hold tension and stress. And when massaged sometimes
a nice deep message is useful, and you decide how
deep that message is, and just allow my knuckles just

(04:21:52):
to dig in to get to those muscles and to
ready relaxed and all the time being firm yet gentle
with you and just stroking down the area to your

(04:22:26):
actual shoulders, moving to the muscles of your shoulders and
maybe initially just pulling up the shoulders a little bit
off the table just to give you a little bit

(04:22:46):
of a stretch, but very gently, and you've got the
muscles at the front of your shoulders sides in the back. Again,

(04:23:10):
this is a part that can really take quite a
bit of pressure, quite a bit of needing. If if
you wish to really release the tension to really get

(04:23:30):
into those muscles and you can let your fingers in there.
They can feel really nice. Sometimes it's just being stroked
gently or being massaged quite strongly. It can all be

(04:23:53):
beneficial to the reorversation with the muscles in your shoulders.

(04:24:13):
Now to move down your arms, we do one arm
at a time, starting with your right arm. What I'll
do is I just lift your arm up, just hold

(04:24:38):
it to the side of you that where it still
be attached, and I just message the tops of your
arms all the way down to your forearms into your wrists,

(04:25:17):
gently massaging that part, the softer part, which is the
underpart of the arm, which leads to the crease in
your elbow, the inside. It's much more sensitive skin. Sometimes

(04:25:53):
just having that stroked feel really nice, pleasurable and relaxing.
Now moving down to your right hand, just holding your

(04:26:23):
hand in both of my hands, just pressing gently on
the back of your hand, stretching your fingers ever slightly

(04:26:47):
at the same time pressing down and messaging each finger,
and then starting to massage the palms and the hand.

(04:27:13):
Just turning the hand, stretching it gently and actually having
your hand held can really be an emotional experience sometimes,
even if it is a stranger, someone you don't know

(04:27:38):
very well, like a massage person or a therapist. Maybe
because it's intimate, you can feel nice, you can feel safe.

(04:28:07):
And as I put that right arm back down where
it was, we're gonna do the same with your left arm,
exactly the same massage in the muscles and your arm

(04:28:31):
all the way down. Do you arrest, stroking the inside
of your arm, just being gentle, was as firm as
you require, and then massaging your left hand, stretching the fingers,

(04:29:12):
gently massaging the palm of your left hand. You feel
so so relaxing, so comforting, and I just rest left

(04:30:00):
arm back down. The start to massage your back, the
biggest part of your body, starting at the top, starting

(04:30:25):
again where he already have been, the area at the
top in between your shoulders, near your neck. Going back
and massage in the area again, but this time moving downwards,

(04:30:48):
taking it downward, stroke to the middle of it, back,
working from the outside inwards. Massage in that your back,
but the outsides of your back, the parts where your

(04:31:17):
arms will maybe rest against, almost the path that connects
your front to your back. Just messaging down firmly but gently,

(04:31:49):
as firm as you want, moving down, and then moving
across a little bed and moving all the way down again,
be very gentle. You have ferm as you choose. Eventually

(04:32:13):
we get to the spine. We can message the muscles
on either side of your spine, from the top of
your neck all the way down to your lower back.

(04:32:34):
We can do that a few times. Sometimes people juice
the knuckle or the you know, the two fingers and
just go either side of the spine almost just push down,

(04:32:54):
go all the way down to the bottom of the spine,
each time releasing tension and opening up the body, stretching
your body so that you feel more relaxed but at

(04:33:16):
the same time rejuvenated. And now I'm going to move
to one side, to your right side, and from the

(04:33:41):
bottom of your ribs to your pelvis, I'm going to
massage that area of your back. I'll stretch over the
other side and I will pull the muscles gently and
massage and push from one end that side or the

(04:34:03):
way to my side to the middle of fact to
where your spine is, massaging that side of your spine
the opposite side to where I'm standing. It's almost like
kneading bread. There's that big area.

Speaker 5 (04:34:25):
Which is.

Speaker 1 (04:34:27):
Firm yet lots there to message. Potentially one of the
most important places to actually have a message, because you
really feel it. You really feel the release and the

(04:34:50):
pleasure of having your lower back massaged. It releases so
much from your body that's not useful, starting a healing
process which will continue long after this recording is over.

(04:35:22):
The message in this part of your body not only
feels really good for you, it's actually fun to do
because it is, as I said, like kneading bread, it's
a part that you can really get hold of and
really message deeply. If that's your choice, They're not going

(04:35:55):
to move over to the other side of your body
and do the same with the opposite part of your
lower back. Kneeding and messaging from your sides or way

(04:36:18):
to the middle of your back where your spine is
pressing and kneading firm and gentle at the same time.
It feels so releasing this mixture of pleasure, comfort, release, calmness,

(04:36:49):
relaxation or mixed together. Plus there's that feeling from your
stomach as it's been stretched. Even though you're in your
stomach now, you can feel it being stretched because that

(04:37:11):
whole area is connected to your stomach. Now we're going
to move or move further up to your top of
your body and we do the same this time, starting

(04:37:35):
with your upper back. Put my hands forward over and
massive massage in that area up to your spine, from
the side of your body up to your spine to
some of that message area that muscle tissue or whatever

(04:38:00):
fatty tissue even will be possibly from your chest because
it's all connected. The chest and the back connect together.
I'm going to be massaging and just pulling some of
that skin from your side up and massage in that area.

Speaker 16 (04:38:26):
Of your upper back.

Speaker 1 (04:38:29):
All the way to your spine, and then I'll move
down a bit and I'll continue with the middle of
your back, doing exactly the same thing as gentle, as
deep as you choose. Now, I'll move the other side

(04:39:00):
side again and do the exact same thing with the
top of your back on the other side, from pretty
much underneath your arm area really to your spine, and

(04:39:27):
then continue in that all the way down, including your
lower your middle of your back. I'm gonna go to

(04:39:52):
your thighs, the backs of your thighs, and the sides
of your thighs, starting with your right leg. Massage in
the back and the sides of your thighs gently and firmly.

(04:40:21):
There's a lot of muscles there. It's an area that
can be very tense at times and maybe needs a
little bit more pressure than the rest of the body
that's up to you. You can gently stroke the back

(04:40:43):
of your legs where you know, opposite your knee joint
or underneath your knee joint, very sensitive, gentle area. And
then working down to your calf muscles. Massage in your

(04:41:09):
calf muscles thoroughly and deeply, if you choose, using both
hands fingers digging deep to your ankles, in the back

(04:41:37):
of your back of your ankles, just gently massage in
that area, maybe lifting the leg and stretching it a
little bit. Moving to the right foot, massage in the

(04:42:21):
bottom of your feet and the size of your feet
gentle but firm enough so they don't tickle, and just

(04:42:45):
allow the pleasure that you get from having your feet
massaged to just overtake you as I continue to make
side your feet, the bottoms of your feet, the sides

(04:43:08):
your arches, your heel. You can put a lot of
pressure into your heel and it feels amazing, yet the
arches need to be a bit more gentle. Stretching your

(04:43:29):
toes gently and message in the bottoms of your toes
with my fingers, each one individually. Moving over to the

(04:43:51):
left leg to do exactly the same thing, starting at
the top of the thighs, work in the back of
the thighs and the sides. Massage in deeply and gently

(04:44:13):
the whole area, working all the way down. And this
is an area that maybe you could like to spend

(04:44:33):
more time relaxing and messaging. Perhaps if you wanted, I
could make a future recording. I wants spend more time
on one particular area. As you move down to your

(04:44:58):
calf muscles. Massage in your calf muscles firmly and gently,
move down your ankle into your feet. Massage in the

(04:45:27):
backs of your feet, the bottoms of your feet, stretching
your toes and massage in each toe individually. And that
feeling of pleasure and release, the experience when you're having

(04:45:50):
your feet and massaged feels really good. Now she turned

(04:46:12):
over in your mind. Laying on your back, I'm just
gonna start again your neck area, in your shoulders, just

(04:46:40):
to get back in touch with that area and lets
you move up. I can clean my hands a bit

(04:47:02):
the more fresh because now I'm gonna message your face gently,
starting off with your forehead. Your eyes are closed, I

(04:47:24):
can just stretch your eyes a little bit, pushing up
on your eyebrows, just massaging around your scalp, massaging down

(04:47:48):
your cheeks, around your ears, into your jaw gently the
side of your neck chin. They're just moving down from

(04:48:25):
your neck down to your chest, starting by message in
the very top of your chest where the collar bone is.
Give a side of the collarbone, and then just message

(04:48:54):
in the hole of the chest. HM, moving the chest around.

(04:49:15):
Because it's quite a large area, you can move from
one side to the next, moving my hands underneath pretty
much your arms are stretching up, stretching some of the

(04:49:41):
muscles of your back in the process, moving up over
your chest and then moving down again, then allowing my

(04:50:10):
hands to just massage gently and slide down towards your stomach,
starting in the middle of your chest, and then gradually
my hands moving apart and massaging and sliding at the

(04:50:34):
same time, moving down to just below your red cage,
moving down, then massaging up again, giving you a chest

(04:51:02):
all the attention that it needs to feel completely relaxed.
Remembering that I'm also going to be focusing on your
sides as well, an area that really doesn't get much

(04:51:27):
attention but feels really good when it's massaged. Just stroking
my hands down the sides of your body, just below
your arms, all the way down to your hips. Now

(04:52:00):
move into your stomach area. I'm gonna stand on one
side of you like I did when I did your
luwer back. I'm gonna do a similar process of just
stretching the muscles from your side, gently massaging from one

(04:52:30):
side to the next, move in a whole area from
below your ribs all the way down to below your
belly button, and I'm gonna move around to the other

(04:52:52):
side of you and repeat that process of relaxing deeply, calmly.
You feel loose, you feel free. And it's something about

(04:53:18):
having your stomach message that's different from any other part
because we do have a tendency of holding a different
kind of stress in your stomach that we may not
be aware of. There's an owl message your stomach, the

(04:53:47):
front of your stomach. They can circles around your belly
button and then going the other way around. The gentleness

(04:54:10):
and a freedom that comes from feeling how you're feeling.
As I now move down the tops of your thighs muscles,
massaging them, and I can do this to your legs

(04:54:34):
at the same time, pressing down, massaging deeply those muscles
in your thighs, the front of your thighs and moving
down to your knees, gently massaging your knees, sliding down

(04:55:05):
your shins, putting pressure on either side of your shin gently,
softly but firmly, moving down to your ankles, stroking the

(04:55:29):
tops of your feet, and then with each foot in
each hand, just gently messaging the whole of the foot,

(04:55:49):
the top, the bottom, your heel, your ankle, your toes,
messaging every part of your feet. Feel so good, just
to let go and enjoy the process. Enjoy feeling so

(04:56:24):
deeply relaxed. So much comfort and so many feelings become
just from touching your skin. And you can just lie

(04:56:55):
there for as long as you choose, enjoying the feeling
of deep comfort from being massaged.

Speaker 5 (04:57:15):
By me.

Speaker 1 (04:57:22):
Enjoy feeling deep And all we're gonna do is blow

(04:57:48):
out some candles. In your mind, there are going to
be a hundred candles, and you're going to blow each

(04:58:15):
one out individually, one by one, starting at one hundred.
As I count down all the way down to one,

(04:58:38):
and each time I say a number, you can imagine
that candle in front of you, and I'd like you
to actually physically and the blow that candle out, just

(04:59:13):
so it's not big blows, just a gentle, and that
candle will extinguish. And then I'll say the next number

(04:59:33):
we moved down, and you can just blow that one
out as well. And as we move down the numbers,

(04:59:57):
you'll find yourself fe even more and more relaxed.

Speaker 5 (05:00:05):
If you need.

Speaker 1 (05:00:07):
To sleep, you'll also find yourself becoming incredibly tired and sleepy.
In fact, you may struggle to blow out all one

(05:00:28):
hundred of these candles as you feel more and more
deeply relaxed, more and more deeply tired. And the further

(05:01:14):
you go down, the more your mind starts to drift.
You may find that you stop listening to me after

(05:01:36):
a while. And even though there maybe background sounds where
you are, you'll be aware of those sounds at the moment.

Speaker 5 (05:02:06):
He may.

Speaker 1 (05:02:10):
Start to just not even notice them.

Speaker 16 (05:02:21):
At all.

Speaker 1 (05:02:24):
Because they are unimportant. Where I am, I've got the
sounds of the birds, there's horrorst the pigeon who likes

(05:02:45):
to say hello. Sometimes there's the odd plane that goes by,
maybe traffic and trains in the distance. But none of

(05:03:08):
that scene is important. Whatsoever, or candles you blow out,
less important anything is, or candles you blow out. The

(05:03:40):
further you seem to move away, sounds and general date days.

(05:04:01):
Stuff seems to just move away on its own. You
feel more calmer with every candley blow out guiding the

(05:04:42):
next number. Do you hear me say? And then you
blow that candle out?

Speaker 5 (05:04:57):
Too?

Speaker 1 (05:05:06):
So easy, so simple. I'm gonna start by introducing the

(05:05:29):
first candle. This is a hundred. First candle, she is
one hundred. When you blow that candle out, you'll find

(05:06:05):
immediately a slight change in how you feel, as well
as a real sense of positivity growing within you. Relaxation

(05:06:36):
and sleepiness expanding. Starting with one hundred, Now that candle

(05:07:06):
now ninety nine, candle, ninety eight, cand ninety seven, ninety six,

(05:09:23):
ninety five, ninety four, candle ninety three, ninety two, ninety one,

(05:11:38):
ten to ninety eight, two nine.

Speaker 5 (05:12:30):
And fifty.

Speaker 1 (05:12:41):
Eight can do eight candle eight eighty five ehhhhhhhhhhhhhhhh eight

(05:16:23):
it seven two.

Speaker 13 (05:17:40):
Two US.

Speaker 1 (05:19:16):
Candle seventy nine can do seventy eight candle seventy seven,

(05:20:09):
candle seventy six, candle seventy five, candle seventy four, candle

(05:21:14):
seventy three, candle seventy two, candle seventy one and seventy

(05:22:18):
one and seventy and sixty nine, candle sixty eight, candle

(05:23:28):
sixty seven, candle sixty five, candle sixty four, candle sixty four,

(05:24:47):
candle sixty three, candle sixty and sixty one, candle sixty

(05:26:28):
fifty nine, hand fifty eight, fifty seven, fifty six, candle

(05:28:12):
fifty five, candle fifty four, fifty three, candle fifty, candle

(05:29:52):
fifty two, can to one see candle fifty one, candle fifty,

(05:31:57):
candle forty nine, camp forty eight, candle forty seven, candle

(05:33:55):
forty six, candle foy five forty two, canto one, foty

(05:37:11):
thirty nine and ser eight, cantle thirty seven, canto thirty five,

(05:39:55):
tw thirty four, candle thirty three, handle thirty one.

Speaker 5 (05:42:05):
Five and.

Speaker 1 (05:43:26):
Two one ten nine, twenty you ate, candle twenty seven,

(05:45:43):
candle twenty six, cant wit five, schooling about twenty trick,

(05:48:02):
Sir t went trip, go to wait, yes two nine,

(05:52:00):
candle seventeen, candle sixteen fourt y nine eight hun two

(06:04:21):
candle or let go of all of those thoughts, worries,
concerns about the past, thoughts about the future, and even

(06:04:48):
things you've been thinking about today. Just let it all
go because none of it is useful in this moment.
This is your opportunity to just focus on feeling relaxed,

(06:05:23):
allowing yourself to get in touch with that natural sense
of peace that we all have within us. It's available
for everyone. It just sometimes takes a little bit of

(06:05:45):
effort to set up the right time and place in
order for you to just let go. Because when you
do decide to let go and relax, that's what your

(06:06:07):
body starts to do because you've chosen, You've chosen to
just allow your body to unwind and your mind starts
to slow down. And it's a nice feeling. It's a

(06:06:30):
nice feeling at the beginning, just to know that you
have chosen to decide to relax deeply, and because you've
made that decision, your body or just follow suit, because

(06:06:54):
sometimes all the muscles in your body need is just
permission from you to relax. Because so often we're busy,
we're going from here to there, we're walking around and
we're doing stuff, and the body doesn't have any time

(06:07:20):
or space to really relax deeply. So it kind of
waits for you to lead the way, waits for your permission,
and when you do give your permission when you give

(06:07:45):
to say so, when you say okay, it's time for
your body to let go completely and relax totally, your
body just follows some like a breath of relief.

Speaker 5 (06:08:09):
Ah, I can relax.

Speaker 1 (06:08:16):
Have feeling at the end of a day of very
physical day that you may experience in the past, where
you get home and you just sit down on a chair,
maybe you kick your shoes off, and ah, feels so nice.
I know that you don't have to get up again

(06:08:39):
for a little while at least, and if you choose,
you can just sit there for maybe an hour to
feels blissful. And just by sitting down like that, your

(06:09:00):
body knows that it's time to relax. Your body has
been given permission from you. Because it's a mindset in
your mind, you're prepared to let go of everything and

(06:09:25):
just completely allow all the stress of your body to evaporate.
Any tensions can just gradually vanish. It's almost like magic, really,

(06:09:57):
because that sense of relaxation in your body, it's a
very natural state. It's not something unusual. It may feel
unusual when you first start to relax. You if you
haven't really spent a lot of time focusing and giving

(06:10:19):
yourself this space to let go completely and relax may
seem are most alien, but it isn't. It's actually the
most natural thing in the world to let go completely,

(06:10:39):
to relax totally, the most natural thing in the world
to allow yourself to feel really calm mind. And it

(06:11:03):
is almost like a literal unwinding. It's like you press
a button and all the tension just releases, and it's
like a wheel, like a cog, like the inside of

(06:11:23):
the clock, just unwinding. And he's almost like you could
see that the little wind up knob that's used just
going the opposite way that you choose to wind it up,
and the energy that fremetic stress for energy gradually winding down,

(06:11:51):
losing its power, losing its strength. There's a sense of
relaxation come stronger and deeper, and you may find at
more relaxed, you feel that your mind starts to wonder.

(06:12:21):
Maybe you seem to stop listening to me for a while,
your mind goes somewhere else, and then you realize you're
listening to me again, and now it's just your mind
drifting to sleep, which is quite natural because sometimes when

(06:12:50):
we're stressed and tense, we're not. May I actually be
aware of what we need or with physically your emotionally
need in this moment. But when you allow your body

(06:13:13):
and mind to relax completely, and you let go of
all thoughts, concerns, worries, ideas, all lengo and allow them
to drop onto the floor, you start to get in

(06:13:39):
touch with the feelings of such relaxation. Feels so nice
to be in touch with the calmness and the different
body parts ants day become looser and looser. Even your

(06:14:12):
breathing seems easier and more natural, effortless as I call
out enters through your mouth ul nose, into your lungs,

(06:14:32):
breathing in comforts and relaxation, and then just breathing out
any excess remain intentional stress from every part of your
body and mind. As you start to focus on your mind,

(06:15:00):
maybe you notice that things come to a standstill, maybe
just much much lower than before, because your mind is
not really needed when listening to my voice, which allows

(06:15:29):
your mind to relax just as deeply as your body.
And that's synchronicity between the relaxation of your body relaxation

(06:15:51):
of your mind.

Speaker 18 (06:15:54):
Let you know that.

Speaker 1 (06:15:57):
Feeling completely calm believes and relaxed is a great healing
experience fear and has so many positive benefits for your body, mind,

(06:16:30):
and your life. To be able to let go everything
and to relax completely. You know, all parts of your
body and mind, even your boness relaxed, your muscles or relaxed.

(06:17:07):
Even the skin that covers your body is relaxed. Every hair.

Speaker 17 (06:17:24):
That you have.

Speaker 1 (06:17:27):
Is also deeply relaxed. And your brain really starts to
feel the benefits.

Speaker 5 (06:17:48):
Of this.

Speaker 1 (06:17:50):
Heathing relaxation. And as you focus on the side of
your scalp where your brain is, you can start to
realize and notice the benefits of your brain relaxing deep.

Speaker 18 (06:18:22):
And it's your.

Speaker 1 (06:18:23):
Brain continues to reax sends those messages to the rest
of your body and your mind to re wax e more, deep,

(06:18:53):
relax more, god lately, letting go of any remaining thoughts
or concerns, allow them just to drop onto the floor

(06:19:21):
because they're not not been necessary in this moment, this
moment of deep reaxation and calmness, filling your brain with deep,

(06:19:46):
concentrated healing, calming, relaxing every part of your brain feeling

(06:20:15):
so blush and comfortable, so relaxed, and be peaceful. Your
brain feels so light, that's so healthy. That sense of deep,

(06:20:46):
deep comfort really does allow you to enjoy those ever
increasing sensations of comfort that are spreading throughout your body,

(06:21:16):
relaxing each and every muscle of your body, deeper and deeper,
much more deeper than before, much more comfort spreading through

(06:21:55):
your body and your mind.

Speaker 14 (06:22:00):
Be so.

Speaker 1 (06:22:04):
Peaceful and calm, so very very peaceful in avery part
of your body, letting go the a everything averything, so

(06:22:39):
peaceful and calm, so relax very second the passes film dper,

(06:23:05):
DPA relaxed, dper and dper relax.

Speaker 5 (06:23:24):
Car so cal.

Speaker 9 (06:23:32):
Pce for.

Speaker 1 (06:23:36):
So very peace your head down to ties such peace
and comfort growing all all the time, such peace and

(06:24:04):
comfort spreading through your body, your mind deeper, deepert, such
comfort spreading and sinking deeper into a muscle of your body.

(06:24:37):
Sudenly you feel amazing, so relaxed, So be so.

Speaker 19 (06:24:56):
So relax.

Speaker 1 (06:25:02):
Peace, letting go everything. Going to do a body scan,
focusing on firstly how you feel in your body, not

(06:25:26):
trying to change how you feel, not trying to relax,
not trying to move away from any discomfort or stress
or tension, just accepting, observing and accepting how you feel

(06:25:46):
in the different parts of your body, just allowing yourself
to be exactly as you are, to notice to get
in touch with how you actually feel in this moment.

(06:26:12):
I'm going to start off by focusing on your hands.
Just be aware of your hands. I like you to
move your hands around, just maybe with your fingers a

(06:26:36):
little bit. I've been enclosing your hands very gently, just
so thing you can get in touch with how your
hands and your fingers feel, very very slow movements. Focusing

(06:27:13):
now on your feet, and if you can just do
kind of an equivalent with your feet you've just done
with your hands, maybe turning your ankles, moving your feet around,

(06:27:37):
moving your toes gently, only very gently and very slowly,
noticing how your feet feel in this moment. Focusing now

(06:28:07):
and your eyes. I'd like you to just focus on
your eyelids. Maybe you can open and close your eyes
a couple of times to really get in touch with
how you feel. When you do close your eyes, the

(06:28:30):
muscle changes in your eyes when you do close them,
maybe raising your eyebrows. It stretches the tops of your eyes,
perhaps squinting your eyes, scrunching up your eyes just so

(06:28:57):
you can really in touch with all aspects of how
your eyes feel.

Speaker 5 (06:29:13):
Right now.

Speaker 1 (06:29:23):
Now focusing on your thighs, and you know it just
starts you to gently tense your thighs, just very very gently,
just enough so you can become more attuned to the

(06:29:51):
physical sensation of your upper legs, the front of your thigh,
eyes on the backs of your thigh, noticing and observing
how your thighs feel right now, moving your focus to

(06:30:29):
the back of your neck, just noticing the back of
your neck, the muscles, and of course they lead to
the side of your neck, they also lead to the
top of your back, which leads to your shoulders. So

(06:30:53):
as your focus on the back of your neck, maybe
you can move your head gently upwards as if you're
looking up. Maybe moving your head down as if you're
looking down. Perhaps moving your head side decide right to left,

(06:31:23):
but only very slowly, very gently. I'm not trying to
force anything. It has to be very very gentle, just

(06:31:46):
so you can.

Speaker 5 (06:31:49):
Be more.

Speaker 1 (06:31:52):
In touch with the feelings, with the sensations, the physical
sensations of how on the back of your neck feels.

Speaker 5 (06:32:12):
Right now.

Speaker 1 (06:32:20):
As we now focus on the tops of your arms,
the parts where your biceps and your triceps are between
your elbow and your shoulders. So you focus on those

(06:32:42):
parts the tops of your arms. You may like to
just tense them, but very very gently and slowly, so
you're not straining or putting any pressure whatsoever.

Speaker 15 (06:33:10):
On your arms.

Speaker 1 (06:33:14):
It's just slowly you can gain more of a sense
of how your upper arms are feeling in this moment.

(06:33:35):
Just noticing as you gently, very gently and slowly tightening
the muscles, and then leto notice how the topsphere are

(06:34:00):
arms feel.

Speaker 5 (06:34:03):
Right now.

Speaker 1 (06:34:12):
As in now focus on your stomach, the area the
lower abdomen area below your belly button, moving all the
way down to your hips, just a part of your grind.

(06:34:43):
Maybe you're able to tense these muscles in the area
very very gently.

Speaker 16 (06:34:57):
And slowly.

Speaker 1 (06:35:04):
If that's a difficult thing to do, maybe you can
just move your body, pushing your stomach up, maybe moving
a little bit of a side using your hips, just so.

Speaker 5 (06:35:27):
Get more in tune.

Speaker 1 (06:35:32):
With how you're lower up to an area is feeling
in this moment. Just noticing the physical sensations or your

(06:36:02):
lower abdomen as you move your attention to your mouth,

(06:36:26):
notice in your lips and inside your mouth, your teeth,
your guns, your tongue. Just noticing how your tongue and

(06:36:52):
your mouth feels. It may help by moving your tongue
around your mouth, moving it to your left, maybe pressing
it gently against the side of your mouth, and then

(06:37:17):
to the right, gently to the side of your mouth,
perhaps pressing up against the top of your mouth, and
then down gently against the bottom of your mouth, always

(06:37:41):
very slowly and a very very gentle so that you
can be aware of how you feel in your mouth area. No,

(06:38:28):
got to focus on your wrists, and I'll ask you
to maybe just rotate your wrists by moving your hands

(06:38:55):
in a circular motion very gently and slowly, just slowly,
can feel the sensations that you are currently experiencing in

(06:39:33):
your risks. Perhaps smooth in your hands up and down again,
very very gently and slowly. Harry Chanzon.

Speaker 5 (06:40:13):
Slur.

Speaker 1 (06:40:27):
Now start to observe you lower back. The back part
is just above your hips where your coxics are a

(06:41:02):
whole area which also really does include the side of
your body because those muscles are very much connected as
those muscles also move into your hiperia, connecting too your buttocks.

(06:41:31):
The sides of your hips, and if you're physically able
to do so, maybe you can very gently just move

(06:41:56):
your body ever so slightly, very slowly, some side to side,
just enough.

Speaker 5 (06:42:19):
To gauge.

Speaker 1 (06:42:25):
How you feel in your lower back, perhaps secretly, even
your hips gently up and down, gently and slowly, in

(06:42:57):
order to.

Speaker 5 (06:43:02):
Be in touch.

Speaker 1 (06:43:06):
With the physical sensations of your lower back. As we

(06:43:30):
know your attention to your joe an area for your
chin all the way up to near you ears are

(06:43:55):
Oh your joe. You can just, if it's okay to
do so, gently open your mouth nor wide, no stretching,

(06:44:23):
just very gently and slowly opening your mouth, having closing
your mouth very gently and slowly, so you can.

Speaker 5 (06:44:57):
Be in touch.

Speaker 1 (06:45:05):
With how your jaw feels. Now I have to sit

(06:45:39):
down the chest area. You don't need to do anything
to move your chest because it moves every time you breath.

(06:46:09):
It moves very gently and slowly automatically with each breath
you take as you focus on your chest fels when

(06:46:49):
you breathe move in your focus to your forums. With

(06:47:26):
your elbows. Maybe you're able to very gently.

Speaker 5 (06:47:40):
And slowly.

Speaker 1 (06:47:44):
Dense the muscles in your forearms, and when you do that,
you can feel your elbows as well, very gently and slowly, gently.

Speaker 5 (06:48:29):
And softly.

Speaker 1 (06:48:35):
Absurd your forums and dopas. Now make a focus the

(06:49:13):
rest of your back, your upper back and the middle
the middle of your back. Again, this part of your

(06:49:43):
body moves also every time you breed. You may not
notice that usually as should serve you upper back in

(06:50:13):
the middle of your back. You can really feel that
gental and slow with your focus into your hip area

(06:51:23):
nor butt as the bray, there's muscle as a nose
bones in your midsection. Just noticing how your hips feel.

(06:52:15):
Right now, you can very very gently move your hips,

(06:52:37):
maybe side to side, very gently and.

Speaker 16 (06:52:58):
Yeah, softly.

Speaker 1 (06:53:31):
Everything starts to slow down, including the thoughts in your
mind and your mind itself just starts to gradually. It

(06:54:00):
doesn't have to be instant, but just gradually starting too.
It's almost like time is storing chin. It's a slower
pace to maybe what you're used to in your day

(06:54:25):
to day life. It's a slower movement of energy. Very

(06:54:51):
small movements which make up the larger movements. Is always
the case. When you move your hand, it might seem
like it's one movement, but it's lots of minute different

(06:55:13):
muscles moving in accordance with each other. And what happens
in this space that we're sharing is we move from

(06:55:40):
that big.

Speaker 20 (06:55:47):
Movement into those smaller movements. Starting to focus on.

Speaker 1 (06:56:04):
How your body feels, not just as a whole, not
just oh, i'm feel in this way. I'm feeling stressed
or tense, or I'm feeling relaxed and calm. I'm feeling
this way, I'm feeling that way. Starting to notice that

(06:56:27):
your body begins to present to you small feelings around
your body, small physical sensations in your legs with a

(06:56:59):
pleasurable or not. Maybe resisting the temptation to label them
or to judge them those feelings. Just thinking them, thinking

(06:57:22):
about them is just being neutral, just feelings, not being
particularly concerned, just noticing what your body is telling you,

(06:57:54):
the feelings in your arms. Instead of feeling the hole
of the arm, maybe notice those individual feelings, all those
different muscles and the skin, the hairs of your arms,

(06:58:24):
all the internal parts of your arms, the veins, the bones.
Just being aware of maybe your elbow on your right

(06:58:48):
arm has a certain feeling. Maybe your left wrist also
has its own individual physical sensation. What about your forearm

(06:59:23):
on your right arm, your right forearm. There may not
be any particular feeling that you could even give a

(06:59:43):
name to, may not feel like anything other than just
a feeling. Yeah, it's there, feelings in your shoulders. Perhaps

(07:00:04):
your shoulders when you think about them, kind of almost
like they're the same, you know, the same feeling, almost
like you both of your shoulders are just one thing.
Of course they're not. And when you focus on your

(07:00:31):
left shoulder and then on your right shoulder, maybe find
that you move the muscles a little bit, maybe tense
the muscles gently, noticing the difference in each shoulder. Your

(07:01:10):
lower back, the left side of your lower back and
the right side of your lower back of course that

(07:01:38):
connection to your buttocks and to your hips, and also
moving up into the middle of your back. And sometimes

(07:02:05):
like right now, actually, when I focus on their part,
when I focused on my buttocks and then I focused
on the middle of my back, I almost felt like
the muscles in my lower back were being stretched very gently,

(07:02:28):
just stretched a little bit. Even though I wasn't doing
anything to try to stretch your lower back, it just
seemed to happen. The feeling of very gently stretching your

(07:02:54):
lower back comes along. I have fearing in your chest,

(07:03:21):
just noticing what sensations you are experiencing in your chest
right now. And there's so much of the chest. Of

(07:03:51):
obviously there's the collar bone leading to the chest. You've
got the chest bone, You've got the muscles in your chest.
Of course, if you're female, there's possibly the breasts. If

(07:04:12):
you're male, you've got the different wellmy not that different
these days, but there may be more muscles at the
top of the chest, but at the side underneath it's

(07:04:36):
pretty much the same. Whether you're a man or a woman.
There's muscles there, muscles that stretch out to your back
as well as breast tissue stretches and moves into your back.
To just being aware of your chest, being with whatever

(07:05:15):
feeling there is in your chest. And when I noticed that,

(07:05:35):
I focus on my chest, I feel it in my back,
my upper back. I mean, I guess the obvious reason
would be because you know, I'm grieve in in and

(07:05:58):
it stretches my chest end my back. At the same time,
it feels it feels okay, doesn't feel I got a

(07:06:25):
little bit of pain in my right chest, A little
bit not pain, but little discomfort, maybe stiffness, possibly I
don't know. I notice my shoulders also wanting to flex

(07:06:50):
for some reason. I think that's probably part of my
upper back, that connection between my shoulders marper back. Because
I can move my shoulders and stretch the muscles in

(07:07:10):
my back, moving the shoulders backwards or up, which then
moves I think it's the scapulous in your back. It

(07:07:34):
feels quite nice. Actually, a good thing about this is
you can, if you want to, you can just flex
or stimulate the various muscles in your body gently in

(07:08:04):
order to get more of a sense of how they feel.
And when you're relaxing, when you do tense and muscle,

(07:08:24):
then you let it go and you let it relax.
It relaxes way more than it would normally. You have
to feel that you're able to do that. There's no

(07:08:47):
point in doing it if there's an issue with the
per part of your body. You need to be gentle
with yourself at all times when relaxing deeply. It's important

(07:09:16):
to be kind to yourself. As you notice your mind.
How much has your mind slowed down since we started

(07:09:40):
this recording. How come and peaceful is your mind right now?

(07:10:13):
With nothing to think about and just my voice to
listen to because you know the intention behind this recording,
this relaxation, at the very least, for you to feel

(07:10:38):
more relaxed at the end of the recording than you
did at the beginning, at the very least, for your
mind just slowed down because your body continues to relax

(07:11:12):
because that's what you want to happen. That's what you
expect to happen, for relaxation, to fill your body, maybe

(07:11:52):
calm in your mind to the point of boredom. When
you start maybe to drift away, drifting, it's almost as

(07:12:45):
if you're moving further away from your body in your mind,
just leaving that there. M kind of liking it an

(07:13:08):
escape pod and a spaceship a movie. A space movie,
you know when they get into a little part in it,
since the man far away from the spaceship, safe to

(07:13:34):
dream and continue to relax hm drifting size slow and

(07:14:44):
peace so relaxed and peaceful and focusing on that feeling

(07:15:47):
of those individual parts of your body that's relaxing one
I want. You may find that every now and then

(07:16:19):
you realize that you weren't listening to my voice because
your mind started to imagine something different, maybe started to

(07:16:44):
almost move into some kind of a dreamy state, and
then you become aware of my voice again. And even
though you may want to focus on my voice, you

(07:17:09):
may also wish to allow your mind to just drift
naturally into that space of comfort and safety. As you

(07:17:37):
feel more comfort spreading through your body like a warm
blanket cover you gently, keeping your body at just the

(07:18:12):
perfect temperature. And even if you can hear background sounds,

(07:18:34):
they just don't seem to matter anymore. There's that sense
of peace spreads through your mind like a gentle breeze,

(07:19:06):
yet strong enough to blow away all negativity, strong enough
to remove from your mind any anxiety or stress that

(07:19:33):
was there before, and blow away any other thoughts or
feelings that just don't fit with the sense relaxation that

(07:20:14):
is feeling your body and your mind. Unless you focus

(07:20:39):
on your mind and countdown from ten down to one,
and with each number you hear, your mind will become

(07:21:04):
slightly more relaxed, just just slightly.

Speaker 5 (07:21:22):
So.

Speaker 1 (07:21:22):
From ten down to nine, just a slight movement, nine
down to eight, just another small change in how you feel.

(07:21:48):
Eight down to seven. I feeling this is a gap,
almost like a gap that starts to get why the
gap between those feelings that you used to have in

(07:22:10):
your mind compared to the feelings you have that are
growing now, feelings of comfort and security and confidence, and
that gap becomes wider. Made down to seven, seven, down

(07:22:36):
to six, and when you get to five, your mind
will start to have a certain physical sensation, most like

(07:22:58):
there's a magnet outside of your head sucking the tension
and the stress and any remaining feelings that you don't want,
sucking them out through your skull. And then down to

(07:23:22):
four you could start to really experience that sense of
not just emptiness, but space, a place full of fresh air,

(07:23:47):
place where you can stretch. It's almost as if as
you go down to four and three, your mind is expanding,
with this sense of peace and tranquility growing as it

(07:24:13):
moved down to When you get to one, in your
mind just feels exactly how you want to feel, almost

(07:24:35):
perfect feeling, maybe a sensation that you'd like to keep
a place that's safe, where nothing can affect you at all,

(07:25:16):
and you can stay in that that space of comfort
and confidence, confident in your own ability to create this
space and this feeding of comfort within your own mind.

(07:25:39):
Just by counting ten down to one and this is
something that you can do yourself when you're on your
own a time. You can maybe sit down, maybe just

(07:26:03):
for a few minutes, close your eyes. It just counts
slowly from ten down to one and re experience these

(07:26:28):
feelings in your mind. And when you feel that way
in your mind, your body copies your mind and that

(07:26:54):
feeling it's spread through your spine and your nerve, the
system into every part of your body, travels through your bloodstream,

(07:27:14):
heathing and relaxing every particle of your existence. And we

(07:27:36):
can practice this a few times before the end of
the recording, and then you can practice on your own.
And each time you count from ten down to one,

(07:28:00):
the feelings of comfort, calmness, deep deep relaxation becomes stronger
and deeper feeling your mind and your brain with these

(07:28:29):
positive chemicals that spread throughout your body, relaxing you so quickly,
relaxing your whole body and mind.

Speaker 10 (07:28:48):
So very.

Speaker 1 (07:28:50):
Very easily, just by counting for ten down to one.

Speaker 18 (07:29:07):
That's what we're gonna do.

Speaker 5 (07:29:08):
Now.

Speaker 1 (07:29:09):
I'm going to count from ten down to one. I'd
like you to repeat the number after me. So when
I say ten, you can just repeat to yourself ten.

(07:29:32):
Just notice, be aware of how you feel in your
mind and your body, and when I say nine, you
can repeat to yourself. Nine became noticing the increase in

(07:30:07):
comfort and calmness in your mind and in your body,
the same. Want to say eight when I say seven, six,

(07:30:33):
when I say five, four, when I say three, two,
and lastly when I say one. It can we beat

(07:30:57):
that number?

Speaker 5 (07:31:05):
Now?

Speaker 1 (07:31:05):
Of course, when you do this on your own, without
listening to me, you can say the numbers or whatever
speed that you feel is necessary for you, so you

(07:31:26):
can adapt. So you feel you want to say the
numbers ten down to one faster than I do, then
you go ahead and do that. Or if you feel
when you do it yourself that you'd like to have

(07:31:47):
more more space between the numbers, maybe take a lot
longer to get from ten all the way down to one.
That's your choice also to do. So, I'm gonna count

(07:32:21):
from ten down to one, and when I get to one,
that will be the end of this recording, unless, of course,
you're listening to music, and the music will continue ten

(07:33:01):
nine eight seven.

Speaker 9 (07:34:55):
Four US.

Speaker 1 (07:37:20):
Twenty nineteen, eighteen, seventeen, sixteen fifteen, fourteen thirty mm twelve

(07:38:05):
eleven ten, nine, eight, seven, six, five, four three two.

Speaker 5 (07:38:57):
One.

Speaker 1 (07:39:06):
Now open your eyes, noticing how you physically feel having
counted down from twenty to one, allowing stress and tension
to leave through your fingertips and your tastes. And as

(07:39:29):
you focus on your fingertips, maybe they feel a little
bit tingling, which is I suppose quite an understanding considering
the tension has been exiting your body through your fingertips.

(07:39:52):
So now I'm going to count from twenty down to
one again. This time you could feel relief of tension
and stress, any anxiety that you may have leaving through

(07:40:15):
your stomach, just leaving through your stomach, almost as if
it's just releasing the whole of your stomach. You will
navel to just above your chest or below your chest,
rather so surrounding your belly by an area, the whole area.

(07:40:39):
You can feel the tension of your body where there's
left just releasing from that area, and you may notice
that your stomach will become very relaxed as I count
down from twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

Speaker 5 (07:42:28):
Two what.

Speaker 1 (07:42:39):
You can open your eyes again if you choose, or
you can just keep them closed because it feels relaxing.
Just notice saying your stomach feels I notice as your focus,
just do a little scan of your body, notice saying
your body feels focusing the upper body, back, chest, stomach,

(07:43:08):
lax arms, hands, feet, just noticing, and you know, you
may start to film more of a sense of tiredness,
which may be the reason listening to this recording, because you.

Speaker 5 (07:43:34):
Like to.

Speaker 1 (07:43:36):
Let go completely of everything and drift off into a nice, natural, calm,
relaxing sleep. So now the focus on your forehead, and

(07:44:07):
if you choose, you can incorporate your eyes in this
focus as well. Your forehead and your eyes, it's that
whole area basically almost as if you were wearing a mask,
you know, like a I don't know, a Batman mask
or something, or.

Speaker 18 (07:44:30):
I'm trying to fa.

Speaker 1 (07:44:31):
Sorrow or something, you know, the kind of mask that
covers your eyes but also covers quite a lot of
the forehead. Focusing on that area because that's the area
that we're now going to release tension, stress from your mind,
your brain from your mind, and any tension that you

(07:44:54):
may have remaining in your face, in your neck, and
your jaw, in your eyes, your forehead, or your scalp.
So basically, any tension within your head area, including your
mind and your brain that's going to be released through

(07:45:20):
your forehead and your eyes. As I count down again
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen,

(07:45:59):
fifty fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four.

Speaker 13 (07:47:02):
Three.

Speaker 1 (07:47:12):
What noticing as you scare your face with jaw, your
eyes with cheap bones, your ears, your forehead, your scalp,

(07:47:39):
your neck, back of your neck and front of your neck,
the side of your neck, and your throat, noticing being
aware of the comfort increased he relaxation, not just in

(07:48:07):
your head and neck and mind, also the rest of
your body. Just notice how loose and calm you film,
and how easily.

Speaker 18 (07:48:26):
It is to just let go.

Speaker 1 (07:48:31):
Completely, let go completely, how easily. So what I'm gonna

(07:48:55):
do now is I want to focus on the top
of your head, and we're gonna allow every last piece
of tension or stress the wind be lingering or hiding

(07:49:18):
in your body or mind or head, to just be
sucked out on the top of your head released to
be air. I was sucked down into the clouds, a

(07:49:43):
big cloud of put your head. It's like a whirlpool.
It's is gonna suck that tension.

Speaker 18 (07:49:53):
Our the top of your head.

Speaker 1 (07:49:57):
Just take away good your focus. Imagine an opening at
the top of your head with a tension and stress
and any made in issues, maybe worries of concerns that
are no use to you.

Speaker 18 (07:50:18):
Now you can all be sucked down at the top
of your head.

Speaker 1 (07:50:24):
And taken away. As I count down again, I'm twenty
down to one now twenty nineteen, eighteen, seventeen, sixteen fifty

(07:51:16):
fourteen thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

(07:52:23):
three two one.

Speaker 5 (07:52:44):
Pray.

Speaker 1 (07:52:49):
Notice it how you feel ever relaxed, calm you physically
and mentally feel right now, help peaceful your mind feels.

(07:53:20):
It feels so nice to just let go, to give
yourself some space to breathe easily, to think calmly, just
to take a break from all that pointless worry concerns

(07:53:47):
about things that you don't need to think about right now,
because this is you all time to let go. This
is your space to enjoy feeling deeply relaxed, peaceful in

(07:54:12):
your mind, relaxed in your body. That can feel so good,
so nice to just not have to do anything to
be able to really enjoy that serenity that comes with

(07:54:43):
letting go completely, that peacefulness that comes with.

Speaker 5 (07:54:56):
Being in this.

Speaker 1 (07:54:59):
Peaceful space. And you can keep this sense of calmness
for as long as you choose. If you choose to

(07:55:21):
drift off into a deep, healing, natural sleep, then you
can do that. It's completely up to you, and you
can keep this feeling of calmness physically in your mind

(07:55:46):
for it's long as you choose to feel completely relaxed,
completely relax. And I'd like you to make up your

(07:56:07):
mind that you're going to relax, and I want to
explore that with you. What it feels like when you
actually decide that you're going to relax, not forcing yourself,

(07:56:33):
but giving yourself that. I guess it is a command, really,
isn't it. When you're telling yourself relax in a gentle
but firm way that only you can really tell yourself

(07:56:54):
in that way. You can't only have someone else saying
to you and now it relax.

Speaker 11 (07:57:00):
You know.

Speaker 1 (07:57:03):
It needs to be gentle, but you can't. Someone else
can't really have the same the same kind of influence
or power that you have over your own physicality, over
how you feel, because when you say it to yourself

(07:57:33):
it means more. It's personal, and your brain and your
unconscious mind and your body listens to what you say.
So for example, we'll test it out and do a
little test, a few little tests along the way, and

(07:57:55):
you can get more of an idea of the force,
a positive force that you can have in creating a
sense of comfort and relaxation in your body and your
mind quite quickly just by you telling yourself to relax.

(07:58:26):
So I want to start by its focus on your hands.
So focus on your hands and just tell your hands
to relax, and just say relax. As you focus on
your hands, you could say my hands are relaxed, or

(07:58:49):
I want my hands to relax. I think if you
actually do it directly by focusing and imagine that your
hands can hear what you're saying. You know, they've got
little ears, which is a little weird. So talking to

(07:59:10):
your hands and just say relax, nodicin how your hands
start to relax. Now focus on your eyes and tell

(07:59:42):
your eyes to relax. You just say in the same
word relax, and find the right tone for you. You know,
I might say relax, but you you might say relax

(08:00:03):
or relax. You know, you might say it differently to yourself,
and that's important for you to gauge what feels right
for you. To just tell your eyes to relax whilst
focusing on your eyes, your eyelids, the muscles around your eyes,

(08:00:28):
your eyebrows, and just tell your eyes directly relax now. Now,

(08:01:05):
I just did that myself, and sometimes you may feel
that you need a bit more time for the different
parts to relax, you know, because I started talking again
and maybe that part hasn't relaxed fully. But what will

(08:01:29):
happen is that it would just continue to relax even
though I'm talking. And that's happening with my eyes. Something
else I noticed is when I started focusing on my eyes,
that actually almost became They got worse before they got
better in a way, so that I felt a degree

(08:01:50):
of tension growing in my eyes and then disappearing. So
I think what that was really was just ME coming
more aware of the tension that was already there that
I wasn't. I wasn't focused on it before, so I

(08:02:11):
wasn't really acknowledging it. Or really conscious to those feelings. Yeah,
my eyes is still continuing to relax as well as

(08:02:33):
my hands. Actually, my hands have got a certain kind
of energy, like not buzzing, but I can kind of
feel a degree of energy in my hands. Maybe that's

(08:02:54):
where the tension is being released. Maybe that's causing that.
The next part, I think we should focus on the
back of the neck. That's a part which is quite
often well for me, holds tension. I don't know about

(08:03:16):
it for yourself, but I think it's quite a standard
place where tension is sometimes held. So and I'm doing
exactly what you're doing as you do it as well,
so I'm telling my body parts to relax as well.
So if you tell your neck, the back of your neck,

(08:03:38):
focus on the back of your neck and just say
relax in your own words, in your own tone, in
your own voice.

Speaker 16 (08:03:49):
You can say out.

Speaker 1 (08:03:50):
Loud, or you can just say it to yourself internally.
But you're focusing and you're saying it literally to the
back of your neck, as if the back of your
neck can actually hear what you're saying. So do that now,
just say relax, so back your neck, and I'll do

(08:04:13):
the same. Now, what I noticed and you may have

(08:04:55):
had similar. Thing is even those focusing on the back
of my neck, other parts started to I don't know,
showed themselves to me or maybe because they want to

(08:05:15):
be relaxed as well. But I started noticing the feelings
in my shoulders at tension in my shoulders and in
my upper back. Whether that was because my back of
my neck was saying, well, I'm pretty much okay. It's

(08:05:36):
the other parts that need attention, but my low of
my back of my neck is still relaxing. But I
just became more aware of other parts that needed attention. Now,
this might happen and it's not. It doesn't mean that

(08:06:01):
it's going wrong. It just means you're being notified of
more places that also want to feel relaxed. So I'm
going to focus on my upper back. So you can
do the same, even if you don't have any feelings

(08:06:24):
of tension that are obvious in your upper back, if
you just focus on your back and the whole area
from the shoulder blades down to the middle of your
back and your spine and me, it's more the shoulder
blades more. Yeah, that's the parts that are really sort

(08:06:53):
of given me the nod that it needs RelA So
I was gonna ask that one to relax, and you
can do the same now relaxed upper back. There's something

(08:07:30):
strange happened there, And this often happens.

Speaker 18 (08:07:34):
I've been doing this for.

Speaker 1 (08:07:38):
Over sixteen years or something, and often I'm one surprised,
amazed really that there can be a feeling. So when
I was focusing on the back of my neck, on
the back was starting to feel quite stressed in need

(08:08:01):
of attention. As soon as I started talking to you
about my upper back and talking about, you know, getting
ready to ask the upper back to relax, why the
back already started to relax. It's almost as if it

(08:08:22):
doesn't need to hear the words, just needs intention, just
needs to be noticed. That is something that often happens

(08:08:46):
in this type of situation is when you start to
relax a couple of parts of your body, as we've
done with a hand, our eyes and eyelids, and.

Speaker 18 (08:09:05):
Now back of the neck, top of the back, upper back.

Speaker 1 (08:09:15):
The rest of the body seems to just take notice
and decide in its own way to start relaxing. Other
parts of your body start to just become looser. I

(08:09:40):
suppose it's kind of like a bit of an avalanche,
you know, a little ball starts rolling before you know it.
The whole of your body is completely relaxed and can't

(08:10:00):
And if you focus on your face, you focus on
your eyes, your eyelids, your eyebrows, and the muscles around
your eyes. Maybe you start to notice that your forehead

(08:10:27):
is more relaxed than it was. Maybe your face is
more relaxed. I would say my entire face is a
lot more relaxed than it was. So we're going to

(08:10:52):
focus now on your shoulders again, just like before. Just
tell your shoulders, and you can't do them individuity. You
can do the right shoulder and left shoulder. I just
deally do both at the same time. And just tell

(08:11:12):
your shoulders as you focus on them in your mind,
focus on that they feel. Maybe you can see them
in your mind's eye. Just tell your shoulders.

Speaker 16 (08:11:32):
To relax.

Speaker 1 (08:11:59):
HM as nice as they relax. But do you notice,

(08:12:26):
especially with my back, is the connection between the different
parts the back, with shoulders, the neck being all connected
and being such a large part of your body, it's

(08:12:50):
all it's hard to separate them from each other. In
my lower back is started to relax on its own.

Speaker 18 (08:13:07):
Maybe I'm going too.

Speaker 1 (08:13:09):
Slow and that could be an issue because we all
go at different speeds. And the idea at the beginning
of this recording was for you to be able to
just say to yourself, relax without focusing on any particular

(08:13:40):
part of your body. Because when you know that, taving
your hands to relax and your hand relax, you tell
your lids, your eyes, and muscles around your eyes and

(08:14:07):
your eyebrows to relax, and they relax. You tell the
back of your neck to relax and it relaxes. You

(08:14:41):
tell your upper back to relax and relaxes. You tell

(08:15:08):
your shoulders to relax and they relax. You told your

(08:15:48):
hands to relax, they relaxed and they continued to relax.
And you told your eyelids, the muscles around your eyes,
your eyebrows to relax, They relaxed and continue to relax.

(08:16:25):
When you told the back of your neck, focused on
the back of your neck and told it to relax,
they relaxed and continued to relax. And you told your

(08:16:55):
upper back to relax, be relaxed and continued to relax.

(08:17:15):
That's with your shoulders. You told your shoulders to relax
and your shoulders relaxed and continued to relax.

Speaker 18 (08:17:39):
And it's not just that, it's.

Speaker 1 (08:17:47):
That the rest of your body has also been listening
and their relaxation has been spreading. So from your eyes,
the relaxation spread to your forehead, around your face, into

(08:18:07):
your skin, into your jaw, into the fronts and sides
of your neck. I will way down your chest and stomach.

(08:18:32):
Your relaxed hands and shoulders meet up through your arms,
relaxing your forearms, your upper arms, elbows, your wrists, letting
go the lower back, your hips, buttocks gray or just

(08:19:09):
start to relax, so continue even more comfort spreading through
your legs all the way down to your ankles, the

(08:19:32):
tops of your feet, the sight of your feet, and
the bottoms of your feet, relaxing into your toes, each

(08:19:53):
toe Alexi, calm, please. And as your body relaxes more,

(08:20:18):
your mind becomes slower or peaceful, to the point where

(08:20:44):
if you choose to fall asleep, you can easily do
that easy drift the way because there's nothing going on

(08:21:12):
in your mind. Your prain is peaceful. Your body continues

(08:21:33):
to rise, and with that connection between your body relaxing,

(08:22:02):
the word do you say to yourself relax means that
you don't need to focus on just one part. You

(08:22:23):
can just focus on your entire body, saying the powerful
word relax.

Speaker 18 (08:22:51):
And there's.

Speaker 1 (08:22:54):
Those familiar sensations of comfort spreading throughout your body, listening
and calming and heathing every part to your body feasing, relaxed.

Speaker 18 (08:23:47):
So all we need to do and now one is just.

Speaker 1 (08:23:53):
Tell yourself.

Speaker 14 (08:23:58):
Relax, completely comfortable.

Speaker 1 (08:24:27):
So starting now with number twenty nineteen, eighteen, seventeen, sixteen

(08:25:34):
fifty fourteen thirty too well, the USU eight.

Speaker 15 (08:32:13):
Which insist U why up the status.

Speaker 5 (08:38:22):
One?

Speaker 1 (08:38:28):
So counted down ten to one, ten nine eight, seven, six,

(08:38:53):
five four three.

Speaker 5 (08:39:02):
Two h.

Speaker 1 (08:39:12):
And maybe that was a bit too quick in order
to relax. Maybe it's a bit too fast for you
to notice the calming of your body, maybe even a
little bit of pressure there. Like you'll count it down

(08:39:33):
from ten to one. Would you expect me to do? Man,
expect me to stick go floppy just because you're counting down.

Speaker 18 (08:39:45):
Two.

Speaker 1 (08:39:47):
If you try it again, but this time I'll go
a bit slower this time. As you focus on the
whole of your body, all we focus on your legs.
Just notice how your body does start to feel more

(08:40:13):
relaxed with every number that I count down ten nine, eight, seven, six,

(08:41:02):
five four three two one, and just notice how how

(08:42:11):
you feel, generally, how your body feels. It's not necessarily
even about counting down from ten to one. It's that

(08:42:32):
space that you have, that space between us being active
physically or mentally, just sitting or lying down, just being there,

(08:43:02):
not doing anything, not saying anything, nor deeding to think
about anything. So it opens up a space, you know,
a bit of a space, the gap. And the more

(08:43:24):
I camped down from the tental one, the bigger that
gap becomes. So there's that gap of calmness, of comfort
and relaxation. It's a nice feeling, yeah, And it moves

(08:43:54):
those stresses or discomforts physically or emotionally, moves them away.
Allows you.

Speaker 14 (08:44:14):
To just.

Speaker 1 (08:44:18):
Slow down. Someone to count again from ten down to one,
and notice that gap widening, the gap, And as it widens,
it's almost like the stress and attention falls into the gap.

(08:44:55):
It gives you that distance, that space. Now, ten nine, six, eight, seven, six,

(08:45:51):
five four three.

Speaker 5 (08:46:38):
Two one.

Speaker 1 (08:47:08):
How does your body feel.

Speaker 5 (08:47:14):
Now?

Speaker 1 (08:47:27):
Can you notice that you feeling calmer? Are you feeling
more relaxed? As we now focus on your legs, just

(08:48:10):
your legs. We're just going to start with focusing on

(08:48:30):
your thighs. Of course, it's not the most exciting thing
to be doing, because I'm sure like most of your

(08:48:56):
body is not not going on right now. Just focusing
on the whole of your thighs, the tops of your thighs,
the sides of your fires the bottoms of your thighs,

(08:49:23):
your outer thighs, and your inner thighs. Basically the whole
of your thigh that leads into your hip and it
goes down to your knee joints. Now, this is a

(08:49:47):
big area. It's a very heavy area. It's very strong,
probably the strongest muscles in your body ring your thighs.

(08:50:11):
But I don't think we perhaps will give enough attention
to our thighs. Perhaps we don't acknowledge how important our

(08:50:33):
thighs are to our lives, how much they actually do

(08:50:53):
for us all through our lives. And it may seem
to sound really weird, but.

Speaker 18 (08:51:11):
I think that all of.

Speaker 1 (08:51:12):
Our body parts, especially our thighs, need some TLC, a
bit of love shown, a bit of acknowledgement, thank you,

(08:51:39):
gratitude for what our thighs do for us. And I
know this may sound a bit strange. Maybe you think,
why am I sure should be out in the garden

(08:52:01):
hugging a tree or something. Wow, it's hard to set
a microphone up on a tree. That's why I'm doing
this indoors. Otherwise I would be outside hugging a tree.
Now I can't see the television.

Speaker 18 (08:52:18):
From the tree.

Speaker 1 (08:52:25):
If you move down to your knees gain such an
important part. And I think we don't necessarily I'll speak
for myself here, I don't necessarily appreciate all that my

(08:52:47):
knees do for me until I have a problem with
my knee. It's occasionally if ivor maybe I'll bash it
or it's ache for some reason. It's then that I
realize how much it does. You know, the benefit of

(08:53:09):
being able to use my legs without any kind of
physical discomfort is a beautiful thing that's possibly not appreciated
until it's temporarily removed. You know that's comfort. But as

(08:53:37):
you focus on your knees, regardless of how your knees feel,
you can have that sense of gratitude and love to
your knees for all that they do for you. And

(08:54:04):
you can still have that attention on your thighs. Maybe
notice how your thighs feel. Maybe you've notice that they
are relaxing more deeply as you focus now on the

(08:54:33):
bottoms of your legs, your shins, and your calf muscles
and the bones between your knees and your feet incorporate,
and of course your ankles so important. Anyone that's had

(08:54:58):
even like the slightest the sprain of an ankle knows
how how much we take our ankles for granted. And
it's kind of strange in a way when you think that.

(08:55:20):
You know, logically, our wrists are a lot thinner than
the rest of our arms, which is okay, it doesn't
I can't see any problem with that because we're just
picking stuff up. Our ankles so much thinner than the
rest of our legs, and from a physics perspective or

(08:55:50):
logical even it doesn't really make sense that all this
weight would ultimately be resting on your ankles then leading
to your feet, a thin area, thin bone. Yeah, it

(08:56:16):
does so much great work. Supports us, supports our body
for a lifetime, helps us to balance, helps you to

(08:56:38):
get around and be mobile. And there's the calf muscles.
Of course, when I was younger, I couldn't see the
point in calf muscles didn't seem to do anything. Okay,

(08:57:01):
if I walked around on tiptoes, then my craf muscles
get some work. But of course that's not true. The
calf muscles are being used whenever we use our legs
and your shins there to protect your lower legs, shaped

(08:57:31):
in a way, almost as a protector for the bone,
leading of course to your ankles and your feet. We're

(08:57:55):
not going to focus on your feet. We're just going
to focus on the legs. I realize, but now that
I've mentioned your feet, you probably focuses numb them anyway,
So maybe I should focus.

Speaker 18 (08:58:10):
On your feet a little bit.

Speaker 1 (08:58:15):
You can have them in your awareness the same as
you have your thighs in your awareness. Even though we
haven't been focusing on your thighs a few minutes, I've
been focusing on your ankles. There's still that sensation of

(08:58:44):
comfort in your thighs, and there's that movement of energy.
The thighs hold lots of different sensations. Of course, there's

(08:59:07):
the muscles, the big straw muscles that we have in
our thighs, but the skin on the outside of the thighs,
as in the outside of all of our body can

(08:59:31):
be very sensitive, sensitive to the touch, sensitive to temperature.
And inside your thighs the bones, there's the muscle, there's

(08:59:57):
the blood, vessels, the arch trees, all this stuff that's
inside your thighs. I guess sometimes it'd be nice if
you could actually put your fingers inside your thighs and
a message, so you can message on the outside, of course,

(09:00:22):
but to be able to get deep into the muscles,
to be able to just message inside your thighs, messaging
the bones of your leg message in all the veins,
and just gently healing your thighs, and you could move

(09:00:50):
down message and inside your knees, just message in those bones,
but with healing fingertips spreading that healing energy deep into
the joints of your knees. Of course, there's the back

(09:01:15):
of your your knee and the inside crease where your
knee is. It's a really sensitive area, really feels very
nice when you stroke it. That might be because it's
an area that's not really touched very often. It's almost

(09:01:39):
like a hidden part, a crease in your legs. It's
almost it's like a part that has a sensitivity, which
is a little bit different. Of course, it's protected by

(09:02:03):
your legs. So you can imagine putting your fingers into
that crease in your legs, folding between your legs, you

(09:02:25):
can just message with your fingertips. Imagine your fingertips going inside,
message in the muscle or tissue. You can of course
field the bones of your knees, heading through your fingertips,

(09:02:54):
and then as you go down.

Speaker 18 (09:02:59):
To your calf most and that's the part I'd like
to be able.

Speaker 1 (09:03:02):
To really put my fingertips deep inside my half muscles,
massage in every single tissue of that muscle, healing every part,

(09:03:25):
and then doing the same for my shins, massage in
gently stroking the bones, gently stroking them, healing and loving way,
because they deserve to be treated as the precious bones

(09:03:48):
that they are, because our legs are so precious as
in all the other parts of our body, and more
precious of any chore on the planet. When you start

(09:04:11):
to think about the legs in this way, it can
change your perspective.

Speaker 18 (09:04:29):
It might sound a bit.

Speaker 1 (09:04:33):
A bit silly to start with the idea of having
love for your legs, showing appreciation your thighs, want them
to be able to put your hands in your thighs

(09:04:54):
the massage the muscles and the bones, and to get
your fingers deep in there, releasing all tension. Just to
show how much you care about your legs, how much

(09:05:18):
you care for what your legs do for you regularly,
your knees, your calves, your ankles, the strength of your ankles,

(09:05:40):
considering how thin they are compared to the rest of
your legs, especially your thighs. Yet this so strong, so flexible,
absolutely amazing things. Your ankles are truly a gift because

(09:06:11):
of what they do for you, supporting all that weight,
regardless of how what weight you are, Even if you're
only eat eight stone, there still a lot of weight

(09:06:31):
for these little ankles. Now I'm a lot heavier than
eat stone double back, yet my ankles support my body
all the time. Although they do give off a sigh

(09:06:55):
of relief when I sit down. That's I've got my
whole legs. Though my feet I feel also go my
toast crap.

Speaker 18 (09:07:11):
I'm so happy.

Speaker 1 (09:07:32):
Your legs really are amazing, And I know talking about
talking about your legs is probably possibly one of the
most most boring things you've ever heard anyone say. Possibly

(09:07:56):
you're boring or not everything I said, it's true. Who
licks are amazing. Who licks deserve not just respect, They

(09:08:23):
deserve to relax deeply. They deserve to take some time
out of the day to just let go completely. The

(09:09:00):
legs really can relax. And because the legs are so
such a most, you know, very important part of your body,

(09:09:25):
and your relax relegs, the rest of your body also
naturally follows in that journey of comfort. I can feel

(09:09:47):
it in my hips. My hips feel really loose, and
also in my.

Speaker 18 (09:09:56):
Lower back as well.

Speaker 1 (09:09:59):
My love my back really feels it feels stretched, even
though I'm just sitting in a chair and there's no
stretching as far as I'm aware that I'm doing. It's
almost as if the muscles are just relaxed so much
that there is a natural stretch as the tension has

(09:10:25):
reduced a lot.

Speaker 18 (09:10:44):
And I'm now going to count down from ten down
to one, and.

Speaker 1 (09:10:52):
You can continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five, four.

Speaker 21 (09:11:29):
Three two one relax.

Speaker 1 (09:11:53):
So I'm just going to count down five down to one.
And it's a countdown if you just focus on the numbers,
just the numbers counting down, and notice how you feel

(09:12:15):
in this moment as you hear the numbers counting down,
knowing that those numbers counting down represent you feeling calmer,
not just in your body, but also relaxing your mind.

(09:12:43):
Just notice how you feel. There's nothing to do, it's
nothing to say, it's nothing to think about. Starting with
number five, four three two one, how did you notice

(09:13:49):
the gradual letting go, let the tension in your body.
You may also begin to notice and be aware of
how your mind is starting to slow down. This is

(09:14:16):
just a natural thing that happens. It's not really a
special procedure. It's just natural. Because it is. Your body relaxes,
your mind also starts to relax, and the more your
mind relaxes, the more your body relaxes. It's just a

(09:14:38):
continuous circle of relaxation. And there's that calmness that comes
from relative quietness.

Speaker 19 (09:14:56):
You know, even even if this background sounds either your
side online, it's still going to be quite calm.

Speaker 1 (09:15:09):
You know, you haven't got the television on, there's no
music in the background, unless you're listening to the recorded
with music.

Speaker 18 (09:15:17):
Of course, you're very likely not going to be sitting
in a room.

Speaker 1 (09:15:25):
With other people. Of course you might be, but generally
it's more ideal if you can do this on your own,
so no distractions, and when you stop thinking about stuff,

(09:15:51):
relaxation automatically rises, a sense of comfort starts to grow,
and without trying to build it up into something fantastical,

(09:16:17):
something magical, this is just a natural process, something that's
easy to accomplish. In fact, it's almost the sense of
relaxing completely happens really when you put no effort into it.

(09:16:45):
It's not something that you can really force. It's something
that happens naturally. And part of the process of this
recording and others is simply two allow you to take

(09:17:14):
advantage of this space.

Speaker 18 (09:17:20):
This time, to just.

Speaker 1 (09:17:28):
Let go, to just be here, to be in tune
with how you feel, yet with the intention of wanting

(09:17:52):
to relax deeply and maybe even to fall asleep, depending
on what it is that you wish for yourself in
this moment. As we know, relaxing is the majority of

(09:18:27):
the process of falling asleep. The actual falling asleep part
is a tiny bit at the end. The deeper relaxed
you become, the easier you find yourself drifting. You can

(09:19:02):
also if you choose stay focused on my voice and
really enjoy the process, gradually relaxing each muscle in your

(09:19:43):
body effortlessly and just observing the sensation of letting go completely.

Speaker 18 (09:20:23):
This time, I'm gonna count from six down to one,
and you.

Speaker 1 (09:20:32):
Can notice your mind calming down more with each number
that you hear me say, naturally, feeling calm and slow, peaceful. Six, five, four, three,

(09:23:05):
two one, Where help, your mind has slowed right down,

(09:24:08):
sinking deeply into relaxation. And as you focus on your mind,

(09:24:35):
they noticed that there are some thoughts still there, maybe
some stubborn thoughts that for some reason perhaps need your attention.

Speaker 18 (09:25:01):
That's what you can do is.

Speaker 1 (09:25:08):
Send love to those thoughts. Sprinkle those thoughts with love.
I at petals from a flower. Just sprinkle over them,
petals filled with love towards those thoughts, to let those

(09:25:35):
thoughts know that.

Speaker 22 (09:25:39):
You're not abandoned them. You just need them, to require
them to just calm down, slow down, quiet down.

Speaker 18 (09:26:00):
And now.

Speaker 1 (09:26:08):
So as you focus on those remaning.

Speaker 18 (09:26:11):
Thoughts, as we count down this time from.

Speaker 1 (09:26:15):
Seven down to one of each number, just imagine sprinkling
those flower petals of love, kindness, gratitude over those thoughts,

(09:26:44):
which will allow them to just melt away and relax deeply.

Speaker 18 (09:26:55):
A bitter number. Their thoughts would become more.

Speaker 1 (09:27:08):
And more relaxed, starting.

Speaker 18 (09:27:19):
With number seven.

Speaker 1 (09:27:39):
Six, five four three.

Speaker 18 (09:29:29):
What lets it now? That is now? Next?

Speaker 1 (09:29:58):
You're feeling in your body? You can to focus on
your hands? Is the more relaxed to your hands are,

(09:30:29):
the more relaxed to body? And my dog, you focus

(09:30:51):
on your hands and your fingers. There's nothing needed to
be done. There's no clenching of fists or dents in
the fingers or anything like that. M it's just the

(09:31:17):
noticing and focusing on your hands, noticing.

Speaker 18 (09:31:31):
How they feel. It gives them more likes. Do your

(09:31:51):
hands feel, I can't where your mind feels?

Speaker 1 (09:32:00):
And more.

Speaker 18 (09:32:04):
Comforts you feel throughout your body. See may.

Speaker 1 (09:32:20):
Have a laticed Your mind is starting to read Like said,

(09:33:07):
just on your hands and fingerss allowing them cheap experience
a real deepening. With that relaxation in your hands and fingers,

(09:33:39):
more and more relaxed. Feached number.

Speaker 18 (09:33:58):
Of eight down to one, you almost feel that feeding.

Speaker 1 (09:34:13):
Relaxing energy spreading into your hands and things becoming years.

Speaker 18 (09:34:37):
With each number coming down light down to one drift
in Christ the game start to brief.

Speaker 1 (09:35:19):
Night's seven

Speaker 18 (09:36:53):
US four