(no music) (10 hours) #235 Imagine a Relaxed person - Relaxation Hypnosis For Stress (31st January 2025)

Episode Transcript

Speaker 1 (00:01):
Hello, Welcome to Jasonnewland dot com. My name's Jason Newland.
Please only listen when you can safely close your eyes.
And Vinie's in the background making a noise because he
wants my attention. I was giving him loads of attention

(00:22):
just then stroking him and cuddling him. I don't know
that's the hand movement for stroking and cuddling, and now
I'm ignoring him, and you don't like being ignored. New
So this is relaxation for stress and panic attacks, anxiety

(00:44):
and all that stuff. It's kind of this particular podcast
aims at techniques things that you can do in real
life and ideally when you can close your eyes, but

(01:05):
you know, maybe also other times when you've maybe got fire,
you know, a few minutes, a couple of minutes, perhaps
you've just had a toilet break at work and you
don't need the toilet, you know, and you can just
maybe take that time to do some of these techniques. Vinnie,

(01:29):
can you make a bit more noise please? Thank you.
So I've done two hundred and thirty four of these
recordings on this particular podcast, and so there's lots of
different techniques that I've done over the years. The last
one was relaxation in stress out. The one before that

(01:51):
was sending head into others. The one before that was
feeling safe. So they're ones that I've done, you know,
in the last week or so, Yeah, this month anyway,
January twoenty and twenty five. I started doing these these

(02:13):
particular recordings in I don't know when, probably about twenty
eighteen maybe no, they probably let yeah, maybe twoenty twenty.
So it's been going a little while anyway. So this technique,
I'll go through it before we even do it, and

(02:34):
then you can see how you feel. Is there anybody
in your life that's just really relaxed, like a really
chilled out person, someone that you'd like to be more like.

(02:57):
Maybe not in other aspects of their life, you know,
but just from a perspective of how calm they are.
And when I talk about calmness, someone that when you're
in their presence you can feel that calmness. It radiates

(03:22):
from them, that peacefulness. I've met a few people like
that over the years, not many, but a few. Now,
if you don't have anyone that comes to mind, then
maybe imagine someone that you would I would think would

(03:43):
have that. So it might be your favorite I don't know,
like a positivity person could be could be like a
religious leader. It could be you know, for example, could
be the Dalalama, or could be the pope, or it

(04:04):
could be someone that you respect in your particular religion. Whatever.
It could be your favorite hypnotist. But you know it's
someone that gives you this sense of calmness, and you
imagine that you would if you was in their presence.

(04:27):
Let's say you haven't met them, but you know that
if you were in their presence, you would feel so relaxed,
you'd feel almost instantly calm. So all we're going to
do is just imagine that that person, whether it's someone

(04:54):
you know, whether it's someone that you imagine, someone that
you know but you don't know them personally. Maybe it's
someone you've met once. Perhaps there's someone that you've listened
to on a podcast, seen on television. It might be
a singer that you just think, this person is just

(05:15):
so calm. It might be a YouTuber that you just like,
this person's chilled out. I'd like to imagine the energy
from that person would be really calming. Okay, so that's
all this is just imagining a person a living person

(05:42):
who you've either met or you haven't met, doesn't matter
either way, and all you do is I always I
do suggest closing your eyes. Only do this when you
can safely close your eyes, because this takes a bit
of this concentration required for this. But if you're sitting

(06:05):
on a train or a bus, waiting for a plane,
I don't know, just sitting in your living room, in
a doctor's waited room, maybe a dentists waiting room, somewhere
where you'd quite like to have some calmness into your

(06:27):
body and your mind pretty quickly, you can have your
eyes open or closed whatever suits you. Really, I always
find with my eyes closed, just cutting off those senses

(06:48):
and rest in my eyes just allows me to relax anyway.
But it's up to you. I mean, if you're in
a public place and you want to keep your eyes,
that's fair. Whatever you want to do, it's up to you.
Just imagine. All we're doing is just imagination, imagining that

(07:12):
that person is just right in front of you. No,
it doesn't matter if this someone in front of you already,
doesn't matter that someone's sitting next to you. You know,
you can imagine they're in a chair that's empty. You
can imagine they've got their own chair, or they're standing

(07:33):
up all they're hovering. It doesn't matter. All that matters
is just you imagine that they're there near you, this person.
They're not saying anything, they're not doing anything, and you
don't actually have to visualize the person in all their glory.

(07:58):
You know, don't have to like have a exact imprint
of the person so you can see them as if
they're really there, and that's not necessary. You don't have
to hear them, you don't have to smell them, you
don't have to be able to touch them in your mind.
It's just knowing the energy is there, the energy that

(08:21):
radiates from that person into you, The positive energy, the
calm energy that radiates impulses through your body, through your mind,
calm in your mind, slowing your mind down and just

(08:44):
moving through you. That feeling of release and relief as well,
that feeling of just calm, peacefulness and all. It is

(09:04):
just imagining how it feels for that energy to be
spread into you, that positive, calm, peaceful feeling, and notice
how that changes how you feel so quickly. And that's it.

(09:32):
That's really all there is to this technique. It's very simple,
easy to do, very quick, and you can play around
of it, test different people. Maybe the person you chose
wasn't quite the right person. Maybe you need to choose

(09:56):
someone else. Perhaps it needs to be someone that you know.
Maybe it needs to be someone that you don't know.
I mean with someone you don't know. There's no limitations
if you've not met the person, so it really is
all imagination. If you want, you can even choose someone

(10:25):
that's no longer here. Of course that's your option. So
maybe we can do it one more time. Choose a
different person, see whether or not that changes that sense
of comfort and calmness that you experience. So just choose

(10:49):
another one, another person. Imagine that they're in front of
you and you can feel the energy radiating from them
into you, and just notice how that feels. There's that

(11:14):
sense of comfort feels your body and your mind. And
you can test this out as many times as you choose.
Have fun with it. Remember to be kind to yourself,
because you do deserve to be happy. Lots of love

(11:37):
by relax in a more deep and meaningful way, maybe

(11:58):
in a way that can not just allow you to
feel calmer now and throughout the time we spend together here,
not just relaxed at the end of the recording when

(12:22):
it's finished and you can enjoy that sense of comfort
and peace, but also I think it would be nice

(12:44):
to have those feelings of relaxation continue for longer after
the recording has ended, so that you can still benefit

(13:17):
from listening to my voice, maybe in a few hours time,
perhaps tomorrow, and then by listening regularly, especially if you

(13:40):
find like some people do and myself as well. I
sometimes I find one particular recording that really resonates with me,
and I'll just listen to it over and over again

(14:00):
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 guided visualizations. It kind of was hypnosis, really,

(14:27):
and I managed to find it again and it still
has the same effect on me. And part of it
was the person's voice relaxed me, just felt so peaceful,

(14:55):
and I'd look forward to listening to her in the
morning and in the evening. And I knew before even
pressing the play button that since I've done that pressed

(15:21):
the play button. This is in the days of CD
players pressed the play button, if that it might have
even been a tape tape recorder, I'd lie down on

(15:43):
the bed and then even without necessarily listening to her words,
because I had to memorized. Really, it was as if

(16:09):
my body knew exactly what to do, and the muscles
just almost went into automatic relaxation, and I remember my

(16:42):
mind would slow down. Now. Now, I was listening to
this recording in the early days of learning hypnosis, and

(17:06):
long before I ever made any videos or audio recordings myself,
because I didn't start doing that till two thousand and six,

(17:26):
I knew, I knew how helpful I found being able
to just let go, to have that trust in the

(17:51):
person that I'm listening to, knowing that it's going to
be just as relaxing, if not more so. Each time

(18:13):
you hear my voice, you may feel the same. Some
people have been listening to me for over a decade,

(18:41):
maybe not solidly, obviously not twenty four hours a day,
but maybe people come back. Some people may be listen
every day. And something that I do which you may

(19:10):
not realize by listening, is when I record these recordings. Now,

(19:31):
for example, I also am affected by the words that
I say. So, if I set you focus on your feet,

(19:58):
notice your feet relaxing, I will be focusing on my feet.
I will be noticing my feet relaxing. If I said,

(20:28):
focus on your hands, and maybe notice the difference between
each hand, Perhaps notice the the air in the room,
the temperature of the room. On the backs of your hands.

(21:00):
You may start to 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.

(21:25):
And as you become aware of your hands, I'm also
aware of how relaxed my hands are feeling now. And

(22:05):
when it comes to potentially drifting off to sleep, which
may be the reason you're listening, I also feel drowsy

(22:28):
when I make these recordings. I also notice my mind drifting.

(22:49):
In fact, at times I've actually fallen asleep without even noticing,
and then I carry on talking. And it's only when

(23:16):
I listen back to do the editing I hear snoring
and I think I don't remember snoring. I remember talking.

(23:37):
This snoring was a pig turned up. That's why I
sound like when I snare and I get really into
the whole experience. I don't know how you feel, how

(24:12):
relaxed you feel in your feet, how relaxed you feel
in your hands. I have noticed more and more that

(24:50):
the more relaxed, deeper level of co comfort you feel,
the easier your breathing becomes. It's almost like that additional

(25:26):
muscle relaxation. So this allows you to breathe easier without

(25:48):
necessarily focusing on your breath. However, being able to notice

(26:19):
the ease in which you breathe so naturally. You breathe

(26:50):
so very easily and smoothly. Whenever I imagine my breathing improving.

(27:39):
When I've got my eyes closed, I tend to visualize
a beautiful field with tree us some flowers producing all

(28:09):
that life giving oxygen, and it feels nice two if

(28:43):
nothing else, just taking some time away from everything, enjoying

(29:19):
that feeling of peace serenity with a joyful heart. Time

(30:11):
seems to just drip by, so very slowly, relaxed, so

(30:42):
deeply peaceful, completely unattached to any thoughts whatsoever in this moment,

(31:38):
completely free, noticing that your mind has slowed down. Slowed

(32:35):
down because nothing really requires your attention, you can enjoy

(33:26):
the physical sensations of allowing the stress to rip out
of your body, to appear out of every part of

(33:58):
your body being released from your brain, un your mind

(34:41):
slowly but surely. The muscles in your legs relax so

(35:31):
very deeply, so deeply. And the feelings, the pleasant feelings

(36:13):
in your arms and shoulders, deepening each part of your

(36:37):
body further and deeper and deeper. Noticin the feelings in

(37:19):
the back of your neck, feelings in your wrists, muscles

(38:21):
in front of your body, I all say, feeling peaceful deeply.

(39:16):
There's a sense of peace spreads through your fairy core.

(39:56):
Even when you focus on your mind, your mind becomes

(40:24):
eve and slower, even deeper, relax so very slow, his

(41:46):
stomach peace full in your stomach, you're back. Notice Notice

(42:42):
how relaxed you'd never fear.

Speaker 2 (42:59):
Enough.

Speaker 1 (43:00):
All of your back in spy from your brain, all

(43:33):
the way down the middle of your back, sending and
receiving millions of messages every day, deep come comfort increasing deeply, relaxed,

(44:46):
uns relgs, spreading those signals down a spine or cord

(45:26):
in the air, every part of your body, your chins
and your calf muscles, your elbows, feelings of peace and tranquility,

(46:40):
spreading through your body, tips of your toes, to your eyes,
your fingers all wait till you lower back, letting go,

(47:20):
reatinker peace, drifting mind just wandering away, happy to let go,

(48:35):
let go completely, let go, so tranquil, the whole body

(49:41):
enjoying a sense listening God.

Speaker 3 (50:12):
Hep more peace for.

Speaker 1 (51:57):
Joy the space, this space of peace and safety, so

(52:39):
firy fy relaxed, letting go. Maybe we can just focus

(54:42):
on the different parts of your body, just to notice.

Speaker 3 (55:16):
A forehead in your eyes.

Speaker 1 (55:52):
U sa los, noticing the sense of complete freedom, absolute freedom,

(57:24):
pre PRIs Pea's fall energy, peace, to breeze such easier

(59:17):
loose you may have you may not have noticed your

(59:50):
mind drifting peaceful, move even more deeply in the direction

(01:00:52):
of total bliss for pace, bliss for pace, rafting, total peace.

(01:02:52):
Come soup com letting go, peace with mind relaxed forty,

(01:04:11):
so relaxed, so relaxed. Your body feels almost invisible, so

(01:05:09):
very relaxed. I'm peaceful, so peace relax liquor, and you

(01:06:29):
could start to notice that you are feeling more relaxed,
even though I've not purposely focused your mind upon that

(01:06:50):
sense of physical comfort that is growing within you. Throughout
your body and your mind starts to slow down, and
that could be almost in recognition of I guess my

(01:07:17):
speech not being particularly fast and things just generally feel calmer.
Just by listening to my voice, you give yourself an

(01:07:43):
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 some time off,

(01:08:10):
and to allow your body to relax and allow your
mind to slow down, which in turn releases the tension
and he stresses that you had in your body. It's

(01:08:36):
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 heathing energy, which then fills your

(01:09:04):
body up and your mind to also starts to appreciate
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

(01:09:38):
an energy that spreads through your body like a wave
of comfort. And all this comes from just allowing yourself

(01:10:04):
a few minutes, maybe half an hour, however long you
want it to be, to just rest and allow your
mind and your body to almost reset itself to the

(01:10:33):
settings of comfort and relaxation, calmness, which allows more room
for feelings of pleasure and happiness to move around your

(01:11:02):
body and into your mind, almost as if your mind
and your body are sinking together, almost mirroring each other,

(01:11:22):
with that growing positivity and calmness, And it feels nice.
It really does feel nice to know that you are

(01:11:43):
the one that has allowed yourself to feel more comfort
and to experience more of this deep relaxation spreading throughout

(01:12:10):
your body, and as I focus on each part of
your body, you can notice that that part becomes even

(01:12:36):
more relaxed just by focusing on it. It becomes even
more calm and comfortable just by focusing. And as I

(01:12:58):
move down your body, starting at your head, the parts
that you've already focused on will continue to relax deeply,
and those parts that we've not yet focused on or

(01:13:23):
just automatically release any remain intention in anticipation of even
more comfort about to come. Now, I'm going to start

(01:13:48):
by focusing on your forehead, just being aware the feelings
of your forehead and any background sounds. But mister Herbert
the pigeon can just allow you to feel even more relaxed.

(01:14:15):
Just means you're in the moment. This isn't this isn't
a sterile environment. This is the world. I live in
the countryside, so there's lots of nature sounds around. So

(01:14:42):
as you focus on your forehead, just notice how it
becomes even more relaxed as you focus only on my
voice and part of your body. Moving down to your eyes,

(01:15:10):
focusing on your eyes, noticing how your eyelids feel so
heavy yet so light at the same time, and all

(01:15:31):
the muscles around your eyes relaxing completely. Moving your focus
down to your mouth, your lips, your tongue, your teeth,
and your gums, the whole of your mouth relaxing, calm

(01:16:03):
and lease. As you focus now on your jaw, not
just the parts of your jaw near your mouth and
your chin, but all the way up the size of

(01:16:24):
your face to your ears, the hole of your jaw,
feeding more relaxed and calm. Focusing on your neck, the

(01:17:00):
front of your neck and your throat relaxing and loose
and calm. The side of your neck, the right and
left side of your neck, relax and loose and calm.

(01:17:37):
And now the back of your neck. Focusing on the
back of your neck, letting go of any tension that
may have been there before and in due in that

(01:18:03):
sense of increasing comfort and release that you can experience
in the back of your neck, moving down your back

(01:18:27):
and moving either side of your spine right from the
top of your back all the way down to the
bottom of your back down to your lower back. And

(01:18:55):
as you move up and down your spine, you can
feel the muscles either side of your spine relaxing even more.

(01:19:18):
And as those muscles relax, that sense of comfort starts
to spread outwards from your spine into both sides of
your back, the top of your back, the middle, and

(01:19:42):
your lower back. And as you scan gently and slowly
up and down your back, there's the muscles in the
top of your back relax and become looser. The muscles

(01:20:08):
in the middle of your back also seem to just
almost divide from each other, separating and almost melting, And

(01:20:29):
in your lower back there seems to be an extra
special feeling of comfort. The spreads into your hips sit

(01:20:51):
down your lower back, into your hips, into the area
where your cosicks are, and into your buttocks, and all
these muscles that spread from your lower back into your

(01:21:18):
hip area start to melt, start to really let go.
I don't even know where about to focus on your shoulders,

(01:21:44):
your back and your spine will continue to let go,
continue to relax so calmly, and as you focus on

(01:22:10):
your shoulders, you may notice that they're already feeding, really loose,
they're already feeding calm and fearing. Those muscles then move

(01:22:54):
from your neck into your shoulders. Feel so soft and gentle,
so smooth and calm, and the feeling in your shoulders

(01:23:43):
seems to spread deep into your shoulders, that sense of relaxation,
not just traveling deeply into your muscles, but also relaxing

(01:24:07):
the bones and moving all the way to underneath your arms,
relaxing that whole area between the tops of your shoulders
and underneath your arms healing. You feel so relaxed and

(01:24:45):
comfortable in your shoulders. Who sends that deep healing message

(01:25:06):
into your arms and you may feel almost as if
your arms are not even there, because they're so relaxed,

(01:25:28):
so deeply relaxed, so so calm, so loose, not feeling

(01:26:14):
spreading all the way down your arms, two elbows, including
your elbows circumforts, spreads or away into wrists, your forearments

(01:26:58):
ader wrists, so heavy yet at the same time so

(01:27:22):
light and gentle, focusing now on your hands, my hands,

(01:28:28):
so peaceful in your hands, there's a sense of real peace.

(01:29:09):
It just seems to feel so familiar when your hands
relax deeply feels your thing is you things sadly, your

(01:31:01):
finger tips, moving your attention to the front of your body,

(01:31:48):
so comfortable man. Then your focus your legs h w

(01:33:24):
musculs in your thighs, your knees so relaxed, a calf

(01:34:19):
muscles and just shins com pusy four and the feathing,

(01:36:29):
and your feet so peaceful, so calm, so peaceful, so calm,

(01:37:26):
so peaceful, so com so peace for re sin peace

(01:37:57):
for so calm, allowing that deep relaxation to spread your chest,
in your stomach, so letting go of everything. So I'm

(01:38:48):
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

(01:39:09):
each step represents a level of comfort. Each step represents
a deepening of that comfort. And the furvies you walk

(01:39:35):
down those steps, the deeper and more relaxed you feel.
So starting with number twenty twenty nineteen, eighteen, seventeen sixty

(01:43:37):
eight four four two too well five eight.

Speaker 4 (01:49:44):
Nine, hey seven.

Speaker 1 (01:53:24):
Four five.

Speaker 2 (01:55:58):
Four yo.

Speaker 1 (01:59:37):
One. Now, as you focus on your eyes, we're gonna

(02:00:44):
count down from ten tout one, focusing just on your eyes,
your eyelids, the muscles around your eyes, your eye walls themselves,

(02:01:10):
our whole area that makes up your eye. And as
we count down from ten down to one, whilst focus

(02:01:35):
in on your eyes, you'll become twice is relaxed with
each number counting down, and you may find the all

(02:02:04):
you want to do is just drift off to sleep.
And if that's what you want, then just allow yourself
to do that. Now, focusing on your eyes, I'm going

(02:02:34):
to begin counting down from ten down to one right now,
ten nine eight seven, say five four three two one two.

(02:12:06):
Counting down from ten to one ten nine eight seven
six five four three two one. And maybe that was

(02:12:42):
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. Would you

(02:13:03):
expect me to do man, expect me to stick gold
floppy just because you're counting down. We could try it again,
but this time I go this slower this time, as

(02:13:24):
you focus on the whole of your body before we
focus on your legs. Just notice how your body does
start to feel more relaxed with every number that I

(02:13:51):
count down ten nine, eight, seven, six, five, four, three,

(02:15:03):
two one, And just notice how how you feel, generally,

(02:15:41):
how your body feels. It's not necessarily even about counting
down from ten to one. It's that space that you have,

(02:16:04):
that space between being active physically or mentally to just

(02:16:27):
sitting or lying down and just being there, not doing anything,
not saying anything, not needing to think about anything. So
that opens up a space, you know, a bit of
a space, a gap. And the more I came down

(02:16:54):
from ten to one, the bigger that gap becomes. So
there's that gap of calmness, of comfort, relaxation. It's a

(02:17:14):
nice feeling, and it moves those stresses or discomforts physically
or emotionally, moves them away. Allows you.

Speaker 2 (02:17:43):
To just.

Speaker 1 (02:17:47):
Slow down, so ione 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

(02:18:09):
falls into the gap and gives you that distance, that space.

(02:18:30):
Now ten nine, eight, seven, six, five, four three mhm

(02:20:06):
two one. Now, how does your body feel.

Speaker 2 (02:20:43):
Now?

Speaker 1 (02:20:56):
Can you notice the do you feeling calm, the feeling
more relaxed as we now focus on your legs, just

(02:21:39):
your legs. We're just gonna start with focusing on your thighs.

(02:22:15):
Of course, it's not the most exciting thing to be doing,
because I'm sure, like most of your body is not
a lot going on right now. Just focusing on the

(02:22:39):
whole of your thighs, the tops of your thighs, the
sides of your thighs, the bottoms of your thighs. You're
outer thighs and you're inner thighs. Basically the whole of
your thigh that leads in to your hip and it

(02:23:05):
goes down to your knee joints. Now, this is a
big area. It's a very heavy area. It's very strong.

(02:23:25):
Probably the strongest muscles in your body are in your thighs.
But I don't think we perhaps give enough attention to

(02:23:48):
our thighs. Perhaps we don't acknowledge how important to our
thighs are to our lives, how much they actually do

(02:24:22):
for us all for our lives. And it may seem
to sound really weird, but I think that all of
our body parts, especially our thighs, need some TLC, a

(02:24:52):
bit of love shown, a bit of acknowledgement. I thank
you gratitude for what our thighs do for us. And

(02:25:20):
I know this may sound 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

(02:25:42):
doing this indoors. Otherwise I would be outside hugging a tree.
Now I can't see the television from the tree. If
you move down to your knees, getting such an important
part art, and I think we don't necessarily I'll speak

(02:26:08):
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 or it's aching for some reason. It's then that

(02:26:32):
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 thing that's possibly not

(02:26:53):
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 sense of gratitude and

(02:27:19):
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 thighs feel. Maybe you've noticed

(02:27:42):
that they are relaxing more deeply as you focus now
on the bottoms of your legs, your shins, and your

(02:28:05):
calf muscles and the bones between your knees and your feet,
incorporating of course, your ankles so important. You know, anyone
that's had even the slightest sprain of an ankle knows

(02:28:32):
how 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 a lot thinner than

(02:28:53):
the rest of our arms, which is okay, it doesn't
can't see any problem with that because we're just picking
stuff up. But our ankles so much thinner than the
rest of our legs, and from a physics perspective or

(02:29:19):
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, thin bone. Yeah, it

(02:29:45):
does so much great work. Supports us, supports our body
for a lifetime, helps us to balance, It helps you
to get her around and be mobile. And there's the

(02:30:15):
calf muscles. Of course, when I was younger, I couldn't
see the point in calf muscles. I didn't seem to
do anything. Okay, if I walked around on tiptoes, then
my calf muscles get some work. But of course that's

(02:30:36):
not true. The calf muscles are being used whenever we
use our legs, and your shins there to protect your
lower legs shake in a way, almost as a protector

(02:31:04):
for the bone, leading of course to your ankles and
your feet. But we're not going to focus on your feet.

(02:31:26):
We're just going to focus on the legs. I realize
that now that I've mentioned your feet, it probably focusing
on them anyway. For maybe I should focus on your
feet a little bit. You can have them in your
awareness the same as you have your thighs in your awareness.

(02:31:53):
Even though we haven't been focusing on your thighs for
a few minutes, focus in on your ankles. There's still
that sensation of comfort in your thighs, and there's that

(02:32:23):
movement of energy because the thighs hold lots of different sensations.
Of course, there's the muscles, the big straw muscles that
we have in our thighs. But the skin on the

(02:32:53):
outside of the thighs, as in the outside of all
of our body, can be very sensitive, sensitive to the touch,
sensitive to temperature, and inside your thighs the bones, there's

(02:33:24):
the muscle, there's the blood, vessels, the ar trees, all
this stuff that's inside your thighs. And I guess sometimes
it'd be nice if you could actually put your fingers
inside your thighs and a message, so you can message

(02:33:49):
on the outside, of course, but to be able to
get deep into the muscles and to be able to
just message inside your THIGHSSDG in the bones of your leg,
massage in all the veins, and just gently healing your thighs,

(02:34:18):
and you could 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.

(02:34:43):
Of course, there's the back of your your knee, you know,
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

(02:35:04):
touched very often. 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,

(02:35:30):
it's protected by your legs, So you can imagine putting
your fingers into that crease in your legs that fold

(02:35:52):
in between your legs. You can just mess out with
your fingertips. Imagine your fingertips going inside, massage in the
muscle tissue you can cause, field the bones of your knees,

(02:36:14):
healing through your fingertips, and then as you go down
to your calf muscles. Now that's the part I'd like
to be able to really put my fingertips deep inside

(02:36:36):
my calf muscles, massage in every single tissue of that muscle,
healing every part, and then doing the same for my shins.

(02:37:00):
Sergean and gently stroking the bones, gently stroking them, healing
in a loving way, because they deserve to be treated
as the precious bones that they are. Because our legs
are so precious as in all the other parts of

(02:37:23):
our body, the more precious of any jure on the planet.
When you start to think about your legs in this way,

(02:37:52):
it can change your perspective. It might sound a bit
a bit silly to start with the idea of having
love for your legs, showing appreciation for your thighs, wanting

(02:38:17):
to be able to put your hands in your thighs
and massage the muscles and the bones, and to get
your fingers deep in there, releasing all tension, just to

(02:38:38):
show how much you care about your legs, how much
you care for what your legs do for you regularly,
your knees, your calves, your ankles, the strength of your ankles,

(02:39:08):
considering how thin they are compared to the rest of
your legs, especially your thighs, yet they're so strong, so flexible,
absolutely amazing things. Your ankles are truly a gift because

(02:39:40):
of what they do for you, supporting all that weight,
regardless of how what weight you are, even if you
only ate stone, there's still a lot of weight for

(02:40:00):
these little ankles. Now, I'm a lot heavier than eight
snoon double down, Yet my ankles support my body all
the time, although they do give off a sigh of

(02:40:24):
relief when I sit down. That's a fact. My whole
legs do my feet feet also go and my toes clap.
We're so happy. Your legs really are amazing. And I

(02:41:09):
know that talking about your legs is probably possibly among
the most most boring things you've ever heard anyone say. Possibly,
but boring or not, everything I said is true. Your

(02:41:32):
legs are amazing. Your legs deserve not just respect, they

(02:41:52):
deserve to relax deeply. They deserve to take some time
out of the day to just let go completely. Your

(02:42:29):
legs really can relax. And because the legs are so
such a most you know, very important part of your body.

(02:42:54):
When you relax your legs, the rest of your body
also naturally follows in that journey of comfort. I can

(02:43:16):
feel it in my hips. My hips feel really loose,
and also my lwer back as well. 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

(02:43:41):
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 a lot. And

(02:44:13):
I'm now going to count down from ten down to one,
and you can continue to fill wonderfully relaxed. Ten nine, eight, seven, six, five.

Speaker 4 (02:44:54):
Four three.

Speaker 1 (02:45:02):
Two Why relax? So I'm just going to count down

(02:45:25):
from 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 in this moment as you

(02:45:47):
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. I just notice how you feel.

(02:46:14):
There's nothing to do, there's nothing to say, there's nothing
to think about, starting with number five four three two one.

(02:47:13):
And as you notice the gradual letting go the tension
in your body, you may also begin to notice and
be aware of how your mind is starting to slow down.

(02:47:44):
This is just a natural thing that happens. It's not
really a special procedure. It's just natural because as your
body relaxes, your mind also who starts to relax. And
the more your mind relaxes, the more your body relaxes.

(02:48:07):
It's just a continuous circle of relaxation. And there's that
calmness that comes from relative quietness. You know, even even
if there's background sounds either your side online it's still

(02:48:34):
going to be quite calm. You know, you haven't got
the television on, there's no music in the background unless
you're listening to the recording. With music, of course, you're
very likely not going to be sitting in a room

(02:48:54):
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,

(02:49:20):
relaxation automatically rises, a sense of comfort starts to grow,
and without trying to build it up into something fantastical

(02:49:42):
or something magical, this is just a natural process, something
that's easy to accomplish. In fact, it's almost you know,

(02:50:04):
the sense of relaxing completely happens really when you put
no effort into it. It's not something that you can
really force. It's something that happens naturally. And part of

(02:50:27):
the process of this recording and others is simply two
allow you to take advantage of this space. This time,

(02:50:52):
it's just let go to just be here, to be
in tune with how you feel, yet with the intention

(02:51:20):
of wanting 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

(02:51:56):
of the process of falling asleep, the actual fall. The
sleep part is the tiny bit at the end. The
deeper relaxed you become, the easier you find yourself drifting.

(02:52:31):
You can also, if you choose, stay focused on my
voice and really enjoy the process of gradually relaxing each

(02:53:06):
muscle in your body effortlessly and just observing the sensation

(02:53:38):
of letting go completely. This time, I'm going to count
from six down to one, and you can notice your

(02:54:04):
mind calming down more with each number that you hear
me say, naturally, feeling calm and slow and peaceful.

Speaker 3 (02:54:36):
Sex five.

Speaker 5 (02:55:23):
Four, three, five one, being aware of how your mind

(02:57:30):
has slowed right down, sinking deeply into relaxation. And as

(02:57:58):
you focus on your mind, you may notice that there
are some thoughts still there, maybe some stubborn thoughts that.

Speaker 1 (02:58:18):
For some reason perhaps need your attention. That's what you
can do is send love to those thoughts. Sprinkle those thoughts.

Speaker 6 (02:58:49):
With love.

Speaker 1 (02:58:51):
Like all 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 abandoned in them. You just
need them, You require them to just calm down, slow down,

(02:59:24):
quiet down.

Speaker 7 (02:59:29):
For now.

Speaker 1 (02:59:37):
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,

(03:00:03):
gratitude over those thoughts, which will allow them to just
melt away and relax deeply. With every number, those thoughts

(03:00:31):
will become more and more relaxed, starting with number seven, six, five, four, three, two.

Speaker 4 (03:02:58):
One.

Speaker 1 (03:03:00):
Yeah, And as you now notice how relaxed you're feeling

(03:03:32):
in your body, we're going to focus on your hands

(03:03:53):
because the more relaxed your hands are, the more relaxed
your body and mind are.

Speaker 6 (03:04:17):
And there's.

Speaker 1 (03:04:19):
You focus on your hands and your fingers. There's nothing
needed to be done. There's no clenching of fists or
tents in the fingers or anything like that. It's just

(03:04:46):
noticing and focusing on your hands, noticing the how they feel,

(03:05:15):
because the more relaxed your hands feel, the calmer your
mind feels, and the more comfort you feel throughout your body.

(03:05:44):
You may have already noticed you mind is starting to

(03:06:17):
drest faim just on your hands and fingers, allowing them

(03:06:47):
to experience a real deepening of that relaxation in your
hands and fingers, more and more relaxed. With each number

(03:07:27):
from eight down to one, you can almost feel that
healing and relaxing energy spreading into your hands and fingers

(03:07:53):
becoming year four relaxing with each number you hear, going

(03:08:15):
down eight down to one, drifting, drifting again starting with

(03:08:40):
number eight, seven, six, five, four, three.

Speaker 2 (03:11:46):
Fo.

Speaker 1 (03:12:35):
Just being here now, nothing to think about, nothing to do,
nothing to say, and everything just feels calmer. And this

(03:13:00):
is your natural state of being. This is how you
just normally feel when you take away all that other
stuff that we add, you know, things like stress and

(03:13:23):
worrying and overthinking and anxiety, tension, just generally thinking about stuff.
When you take that away, which is what we do

(03:13:45):
what we do now, you're left with a real sense
of peacefulness which comes to you very quickly because ultimately

(03:14:11):
it's just a feeling, a feeling of comfort. It's almost
as if you've gone inside yourself and you've found a
special place where everything is peaceful, a place where you

(03:14:42):
can feel relaxed and your natural sense of comfort, a
place where you can be you you can accept yourself

(03:15:03):
for who you are, a place where you're not trying
to please anybody else ever, a place where you can
actually not just love yourself, but in some ways more importantly,

(03:15:30):
you can like yourself appreciate who you are. That sense
of gratitude is in the air all around you. That's

(03:16:01):
also a place where you can actually feel the healing
energy soaking into your body. Healing energy soaking into your body,

(03:16:29):
and that healing energy spreads through your veins, traveling to
each and every single part of your body, and you

(03:16:51):
start to realize that actually that healing energy, it's not
just entered into your it's become part of your brain,
and that spinal fluid is now mixed with healing energy,

(03:17:22):
not just allowing you to feel so much more relaxed
and healthy in this moment, but also you start to

(03:17:43):
realize that actually, what's happening now with that heathing, relaxing
energy spreading through your body, it's actually changing your life.

(03:18:06):
It's actually changing the way you're going to feel not
just now, but tomorrow and the next day. As your
health improves, not just your physical health but your mental health.

(03:18:31):
Things that used to bother you in the past for
some reason no longer have the effect that they used
to because something has changed deep within you. Maybe things

(03:18:57):
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

(03:19:26):
the one who decides what affects you, you're the one
who decides to feel relaxed and calm when you choose

(03:19:53):
to enjoy noticing these natural developments of healing continuing to
grow and improve your life day by day, including of course,

(03:20:22):
your ability to relax so much easier and sleeping. It's
the most natural thing in the world to you, because

(03:20:51):
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.

(03:21:18):
We were born with that ability to just drift off
into a deep, healing sleep. Even when we're kids, sometimes

(03:21:42):
will fall asleep when we don't even want to try
to tell us 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

(03:22:05):
we just start to drift and the more you fight drifting,
the more you try to stop yourself and drift in
a shape, the deeper and stronger that drifting becomes. Because

(03:22:30):
we're born not just with the need to relax deeply
and to naturally fall asleep, but it's our birthright, it's
part of our DNA, and sometimes, as we get older

(03:22:57):
in life, at times we have forgotten that relaxing completely.
It's not only a wonderfully pleasant experience, it's also really easy.

(03:23:37):
It's very, very easy to let go, because that's all
it is. It's just deciding to let go. And when

(03:23:59):
you you press the play button on my recordings, you
have given permission for my voice to relax you. When
you press that play button, you have given me permission

(03:24:23):
for my words to affect you in a positive, only
a positive way, opening up your mind too useful and

(03:24:59):
healing suggestions that can have such an amazing effect on
how you feel right now, as well as those changes

(03:25:29):
that continue long after the recording ends, those changes within
you that continue to flourish and grow, transforming your life

(03:25:55):
in a positive, beautiful way, allowing you to move forward
in your life in the direction that you choose for yourself.

(03:26:23):
And this feeling. This feeling that you can experience of safety, comfort,
calmness just feels so nice. It's such a healthy place

(03:26:57):
to be, and that positivity grows within you each and

(03:27:17):
every day. Moving forward, you're going to find that you're
more relaxed physically and in your mind is more relaxed.

(03:27:46):
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 now on, your mind rejects negativity. From now on,

(03:28:14):
you're going to start noticing when negativity arises and you
can just say stop, stop, and that negativity will turn

(03:28:39):
around and leave you alone. Stop and that negativity will disappear.

(03:29:07):
And as you notice that you feel way more relaxed
than you probably expected, you can now congratulate yourself because

(03:29:31):
you're 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

(03:29:51):
and in your mind. You've opened your mind.

Speaker 6 (03:30:00):
End up to.

Speaker 1 (03:30:03):
The birthright of being able to just fall asleep easily
when you choose. And that's a nice feeling. Don't you

(03:30:24):
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 in a special place where negativity

(03:30:58):
can no longer end. 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

(03:31:27):
in your life, which makes room for more comfort, more healing,
more relaxation, more peace. It feels nice, doesn't it. Just

(03:32:17):
the let go with everything. I'm gonna count down now

(03:32:37):
from twenty down to one. You can continue to relax.
If you choose, you can drift to sleep. With every

(03:32:59):
number you hear me say, you can feel twice as relaxed,
or if you choose, you can feel twice a sleepy

(03:33:25):
Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, twelve, eleven, ten, nine, eight, seven, six, five.

Speaker 6 (03:35:46):
Four.

Speaker 1 (03:36:20):
This is your time to just take a break, your
time to relax, to allow your mind to slow down,

(03:36:49):
to give yourself permission to take a break from everything.
And you're the only person that can make that decision.

(03:37:15):
You're the only person that can actually tell your mind
to just relax, to just take some time off so

(03:37:47):
that you can focus on your body, getting in touch
with how you feel physically, and in the process of

(03:38:10):
this body scan, 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

(03:38:37):
your body to relax, it's kind of expected. You expect
when you listen to my voice to feel more relaxed naturally,

(03:38:59):
because when you listening to me, your attention is focused
on my words, and as my words guide you to

(03:39:20):
focus on those parts of your body, your focus increases,
which actually calms your mind. And when your mind calms down,

(03:40:01):
your body relaxes. And when your body calms down, your

(03:40:23):
mind relaxes. And even though we've not really started the
focus on your body, you can already feel that healing

(03:40:53):
energy spreading through your body, pushing out stress and tension,
healing all the parts of your body, including your skin,

(03:41:20):
your bones, your blood, all of your organs inside your body,
all of the muscles, all of the fat, all of everything,
every hair on your body is filled with that healing energy.

(03:41:51):
And when your brain fills with that healing energy, the
feeling of comfort and relaxation increases deeply. Increases in a

(03:42:32):
way that your mind starts to feel perhaps bit drowsy

(03:42:52):
because it's not needed, and it may start to drift
if that's what's needed. So if you're listening to this

(03:43:20):
and what you need is deep relaxation, that's what you'll get.

Speaker 6 (03:43:27):
If what you need is.

Speaker 1 (03:43:30):
To fall asleep naturally and easily as your mind drifts,
that's also what will happen. Because by pressing that play

(03:43:53):
button on the podcast and listening to me, you give
permission for your body and your mind. In fact, you
give the command to your body and your mind to

(03:44:16):
relax deeply and to drift off to sleep if that's
what you want or need. And as I focus on

(03:44:46):
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 on a different part

(03:45:09):
of your body.

Speaker 6 (03:45:15):
You may.

Speaker 1 (03:45:18):
Find yourself drifting, but you don't realize you're drifting until
you stop drifting and you're alert again to my voice.
Focusing on a different part of your body starts to

(03:45:41):
relax even deeper, because that drifting is basically you already
in the sleep zone. And the more you drift, the

(03:46:04):
longer you drift, and the longer you drift, eventually that
drifting continues into sleep, and that's the last you remember

(03:46:26):
until you wake up in your own time, when you
experience the right amount of sleep for you, because when
you do and if you do fall asleep, it's extremely pleasant,

(03:46:55):
so relaxing, so deep healing sleep. I'm going it feels

(03:47:16):
so nice to relax into your own body and mind
as you as you feel that healing energy is spreading
through it, relaxing, Use so deeply, relaxing, use so.

Speaker 6 (03:47:48):
So deeply.

Speaker 1 (03:47:58):
As we start to focus on your eyes, moving down
to your jaw, down to your neck, your shoulders, arms, hands, fingers,

(03:49:04):
your chest, stomach, your back, your spine, you hips, you legs,

(03:49:53):
your feet, your toes, and feeling iseings spreading and growing

(03:50:30):
inside your body, feeling you up. Now let's focus again,
are parts of your body focusing this time on your forehead.

(03:51:00):
Now on your mouth, your lips, your tongue, the whole
of your mouth. Focus in on your fingers. Maybe you

(03:51:31):
could move your fingers a little bit so you can
focus on each one individually, both hands. And even though

(03:51:51):
you focus on both of your hands now they almost
seem to just melt into one. Where is your right
hand start in your left hand end, almost as if

(03:52:15):
we just mixed together. Now, focusing on your knees, just
noticing how your knees fell. Now, focusing on your elbows,

(03:52:55):
focusing on both of your elbows, just observing the feeling
of your elbows. Now focusing observing the back of your neck,

(03:53:52):
feeding the energy on the back of your neck, Observing

(03:54:32):
your ankles, being aware of physical sensations in your ankles,

(03:55:52):
not a sane.

Speaker 6 (03:55:55):
No you two's.

Speaker 1 (03:56:02):
On both of your feet. Being aware how your taste
feel right now, ninety sn hw your entire body feels,

(03:57:20):
noticing your mind feels now, letting go, letting go, letting

(03:58:16):
go everything, letting go, letting go, letting go everything you sing.

(03:59:10):
I'm going to start now, and I would like you just,
first of all, just to see yourself lying down on
the message table, lying on your front. Your head is supported,
your arms are supported, and you feel comfortable and breathing

(03:59:35):
is 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 this is a therapy, say so none of that

(04:00:02):
stuff matters whatsoever. This is about you. This is about
how you feel and how you can enjoy that sense
of comfort and relaxation that comes from letting go and

(04:00:27):
allowing my hands and my fingers to relax you by
a message your body. So I want to start off
just by placing my hands on the back of your head,

(04:00:50):
just gently, just you can feel what my hands feel
like really on you. So you can maybe feel the
warmth of my hands on the back of your head.
And with my hands to the side of your head,

(04:01:11):
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 to them. And now put my hands on the

(04:01:40):
back of your head again and gently let them slide
down onto the back of your neck. You can feel
my hands gently stroking the back of your neck to

(04:02:07):
start with, just so you can get used to the
feeling of my hands on your skin, get accustomed to
realize that you're safe and it's all good, it's all fine.

(04:02:34):
And I'm going to start gently messaging the muscles in
the back of your neck with both hands. Now, this

(04:02:55):
is 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 massages are quite good, because it allows

(04:03:17):
you to relax and to get in touch with trust,
to feel peaceful and calm. And there's a massage the

(04:03:43):
sides 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 the area that side of your neck.

(04:04:09):
Of course it's a lot longer than the front of
your neck. And then message in the back of your neck,

(04:04:32):
especially that area where perhaps we hold tension, and as
that area's message, you can actually feel a sense of
release in the back of your neck and maybe you

(04:04:53):
can breathe it out as well. Notice how it feels.
Notice how you feel. And then moving down to that
area between your neck and your shoulders, that muscle area,

(04:05:20):
starting to message that area 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

(04:05:43):
the neck and a game that can hold tension and stress.
And when massaged sometimes a nice deep message is useful
and side how deep that message is, and just allow

(04:06:17):
my knuckles just to dig in to get to those
muscles and to really relaxed all the time being firm
yet gentle with you and just stroking down the area

(04:06:53):
to your actual shoulders, moving to the muscles of your
shoulders and maybe initially just pulling up the shoulders a
little bit of the table just to give you a

(04:07:13):
little bit of a stretch, but very gently, and you've
got the muscles at the front of your shoulders, the
sides in the back. Again, this is a part that

(04:07:38):
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 into those muscles, and you

(04:08:02):
can let your fingers in there if you feel really nice.
Sometimes just being stroked gently or being massaged quite strongly,
it can all be beneficial to the reaxation of the

(04:08:29):
muscles in your shoulders. Now, to move down your arms,

(04:08:49):
we do one arm at a time, starting with your
right arm. What I do is I just lift your
arm up, just hold it to the side of you,

(04:09:09):
that world still be attached, and I just message the
tops of your arms all the way down to your
forearms into your wrists, gently messaging that parts, the softer part,

(04:09:56):
which is the under part of the arm, which leads
to the crease in your elbow, the inside it's much
more sensitive skin. Sometimes just having that stroked can feel

(04:10:25):
really nice, pleasurable and relaxing. Now moving down to your
right hand, just holding your hand in both of my hands,

(04:11:01):
just pressing gently on the back of your hand and
stretching your fingers ever slightly at the same time, pressing
down and massaging each finger, and then starting to massage

(04:11:32):
the palms of the hand. Just turning the hand gently,
stretching it gently, and actually having your hand held can

(04:11:54):
really be an emotional experience sometimes, even if it is
a stranger. So when you don't know very well, like
a massage person or a therapist, maybe because it's intimate

(04:12:21):
and you can feel nice, you can feel safe. And
as I put that right arm back down where it was,

(04:12:43):
we're gonna do the same with your left arm, exactly
the same massage in the muscles in your arm all
the way down, do you arrest, stroking the inside of

(04:13:07):
your arm, just being gentle or as firm as you require,
and then massaging your left hand, stretching the fingers, gently

(04:13:42):
massaging the palm of your left hand, and you can
feel so so relaxing, so comforting, and I just rest

(04:14:27):
your left arm back down. Start to message your back,
the biggest part of your body, starting at the top,

(04:14:52):
starting again where we already have been, the area at
the top in between his shoulders k near your neck.
Going back, a massage in that area again, but this
time moving downwards, taking a downward stroke to the middle

(04:15:20):
of your back, working from the outside inwards. It's a
massage in the your back, but the the outsides of
your back, the parts where your arms would maybe rest against,

(04:15:53):
almost the path that connects your front to your back,
and just messaging down firmly but gently, as firm as

(04:16:17):
you want, moving down, and then moving across a little bit,
and moving all the way down again, being very gentle
yet firm as you choose. Eventually we get to the spine.

(04:16:43):
We can massage the muscles on either side of your spine,
from the top of your neck all the way down
to your lower back. We can do that a few times.

(04:17:06):
Sometimes people use the knuckle or the you know, two
fingers and just go your side of the spine almost
just push down, go all the way down to the
bottom of the spine, each time releasing tension and opening

(04:17:31):
up the body, stretching your body so that you feel
more relaxed but at the same time rejuvenated. And now

(04:17:59):
I'm going to move to one side, to your right side,
and from the bottom of your ribs to your pelvis,
I'm going to massage that area of your back. I'll

(04:18:19):
stretch over the other side and I will pull the
muscles gently and massage and push from one end that
side or right to my side to the middle of
fact to where your spine is. Massaging that side of

(04:18:40):
your spine the opposite side to where I'm standing. It's
almost like kneading bread. There's that big area which is
firm yet lots there to massage. Potentially one of the

(04:19:04):
most important places to actually have a message because you
really feel it. You really feel the release and the
pleasure of having your lower back massaged. It releases so

(04:19:26):
much from your body that's not useful, starting a healing
process which will continue long after this recording is over.

(04:19:49):
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 massage deeply. If that's your choice, then I'm going

(04:20:22):
to move over to the other side of your body
and do the same with the opposite heart of your
lawer back, kneading and messaging from your sides all the
way to the middle of your back where your spine

(04:20:48):
is pressing and kneading and gentle at the same time.
It feels so releasing this mixture of pleasure, comfort, release, calmness,

(04:21:16):
relaxation or mixed together. Plus there's that feeling from your
stomach as it's being stretched. Even though you're in your
stomach now, you can feel it being stretched because that

(04:21:38):
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

(04:22:02):
with your upper back. Put my hands forward over and
mass massage in that area up to your spine, from
the side of your body up to your spine, so
some of that massage area that muscle tissue or whatever

(04:22:27):
fatty tissue even will be possibly from your chest. There's
all connected chest and the back connect together. I'm going
to be massaging and just pulling some of that skin
from your side up and massaging that area of your

(04:22:54):
upper back all the way to your spine. And then
I'll move down a bed 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

(04:23:26):
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

(04:23:54):
then continue in that all the way down, including your
lower your middle of your back. I'm gonna go to

(04:24:19):
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.

(04:24:48):
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's
to you. You can gently stroke the back of your

(04:25:10):
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 calf muscles

(04:25:37):
thoroughly and deeply, if you choose, using both hands and fingers,
digging deep to your ankles, in the back of your

(04:26:05):
back of your ankles, just gently massage in that area,
maybe lifting the leg and stretching a little bit. Moving

(04:26:34):
to the right foot, massaging the bottom of your feet
and the size of your fate gently but firm enough

(04:27:05):
so they don't tickle, and just allow the pleasure that
you get from having your feet message to just overtake
you as I continue to message your feet, the bottoms

(04:27:31):
of your feet, the sides, 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 toes gently massage in the

(04:28:01):
bottoms of your toes with my fingers, each one individually.
Moving her to the left leg to do exactly the

(04:28:21):
same thing. Starting at the top of the thighs, work
in the back of the thighs and sides, massaging deeply
and gently. The whole area working all the way down,

(04:28:53):
and this is an area that maybe you could like
to spend more time relaxing and messaging. So perhaps if
you wanted like a bigger future recording where spend more
time on one particular area. As you move down to

(04:29:25):
your calf muscles, massage in your calf muscles firmly and gently,
moving down your ain, cool into your feet, Massage in

(04:29:53):
the backs of your feet, the bottoms of your feet,
stretching your toes and message in each tone individually, and
then feeling of pleasure and release the experience when your

(04:30:16):
having your feet massaged feels really good. Now she turn

(04:30:39):
over in your mind. Laying on your back, I'm just
going to start again for your neck area and your shoulders,

(04:31:07):
just to get back in touch with that area. And
as you move up, I can clean my hands, make

(04:31:29):
them more fresh, because now I'm gonna message your face gently,
starting off with your forehead. Your eyes are closed and

(04:31:51):
I can just stretch your eyes a little bit, pushing
up on your eyebrows and just massaging around your scalp,

(04:32:13):
massaging down your cheeks, around your ears, into your chaw,
gently the side of your neck, your chin, m hmm.

(04:32:46):
Then just moving down from your neck down to your chest,
starting by massaging the very top of your chest where
the collar bone is. Give a side of the collarbone,

(04:33:19):
and then just message in the hole of the chest,
moving the chest around. Because it's quite a large area,

(04:33:46):
you can move from one side to the next, moving
my hands underneath pretty much where your arms are stretching up,

(04:34:07):
stretching some of the muscles of your back in the process,
moving up over your chest and they're moving down again,

(04:34:36):
and then allowing my 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

(04:34:58):
massage in and slide in at the same time, moving
down to just below your rib cage, moving down and

(04:35:22):
then messaging up again, giving your chest all the attention
that it needs to feel completely relaxed, remembering them. I'm

(04:35:46):
also going to be focusing on your sides as well,
an area that really doesn't get much attention but feels
really good when it's massaged. Just stroking my hands down

(04:36:08):
the sides of your body, just below your arms, all
the way down to your hips. Now move into your
stomach area I'm going to stand one side of you

(04:36:34):
like I did when I did your lower back. I'm
going to do a similar process of just stretching the
muscles from your side, gently massaging from one side to

(04:36:58):
the next, move in.

Speaker 8 (04:37:03):
A whole area from below your ribs all the way
down to below your belly button, and then move around
to the other side of you and repeat that.

Speaker 1 (04:37:28):
Process of relaxing deeply, calmly. You feel loose, you feel free.
And it's something about having your stomach message that's different

(04:37:49):
from any other part because we do have a tendency
of holding a different kind of stress in their stomachs
that we may not be aware of. There's a now

(04:38:10):
massage your stomach in front of your stomach, making circles
around your belly button, and then go in the other
way around. There's a gentleness and a freedom that comes

(04:38:40):
from feeling how you're feeling. As I now move down
the tops of your thighs the muscles, massaging them, and
I can do this two legs at the same time,

(04:39:04):
pressing down massaging deeply those muscles in your thighs at
front of your thighs and moving down to your knees
gently massaging your knees, sliding down your shins, putting pressure

(04:39:36):
on either side of your shin gently, softly but firmly,
moving down to your ankles, stroking the tops of your feet,

(04:40:04):
and then with each foot in each hand, just gently
messaging the whole of the foot, the top, the bottom,
your heel, your ankle, your toes, messaging every part of

(04:40:27):
your feet. Feels so good to let go and enjoy
the process, Enjoy feeling so deeply relaxed, so much comfort,

(04:41:02):
and so many feelings that come just from touching your skin.
And you can just lie there for as long as

(04:41:26):
you choose, enjoying the feeling of deep comfort from being
massaged by me. Enjoy feeling deeply right. And all we're

(04:42:10):
gonna do is blow out some candles. In your mind,

(04:42:31):
there are going to be a hundred candles, and you're
going to blow each one out individually, one by one,
starting at one hundred. As I count down all the

(04:43:00):
way down to one, and each time I say a number,
you can imagine that candle in front of you, and

(04:43:20):
I'd like you to actually physically generally blow that candle out,
just so it's not a big blows, just a gentle

(04:43:48):
and that candle will extinguish, and then I'll say the
next number as we move down, and you can just

(04:44:09):
blow that one out as well. And as we move
down the numbers, you'll find yourself feeling more and more relaxed.

(04:44:32):
If you need to sleep, you'll also find yourself becoming
incredibly tired and sleepy. In fact, you may struggle to

(04:44:54):
blow out all one hundred of these candles as you
feel more and more deeply relaxed, more and more deeply tired.

(04:45:39):
And the further you go down, the more your mind
starts to drift. You may find that you stop listening

(04:46:01):
to me after a while. And even though there may
be background sounds where you are, you'll be aware of

(04:46:23):
those sounds at the moment.

Speaker 7 (04:46:33):
Be me.

Speaker 1 (04:46:37):
Start to just not even notice them at all, because
they're unimportant. Where I am, I've got the sounds of

(04:47:06):
the birds, there's horrors, the pigeon who likes to say
hello sometimes, and there's the odd plane that goes by,
maybe traffic and trains in the distance, But none of

(04:47:35):
that scene is important whatsoever. More candles you blow out,
the less important anything.

Speaker 2 (04:47:54):
Is.

Speaker 1 (04:47:59):
More handles you blow out, the further seem to move away.
From sounds and from general date days. Stuff seems to

(04:48:31):
just move away on its own. You feel more calmer

(04:48:52):
with every candle you blow out, guiding you to the
next number. Do you hear me say? And then you

(04:49:22):
blow that candle out to So easy, so simple. We're

(04:49:49):
gonna start by introducing the first candle, which is a hundred.
First candles one hundred. When you blow that candle out,

(04:50:30):
you'll find immediately a slight change in how you feel,
as well as a real sense of positivity growing within you.

(04:51:02):
Relaxation and sleepiness expanding. Starting with one hundred flow out

(04:51:32):
by candle now ninety nine, candle ninety eight, can do

(04:52:38):
ninety seven, ten ninety six, caen ninety five, hand ninety four,

(04:54:37):
candle ninety three and ninety two and ninety one ten

(04:56:05):
to ninety and eighty nine.

Speaker 3 (04:56:57):
And eighty.

Speaker 1 (04:57:08):
Eight and eighty candle eighty eight five had handle and

(05:00:49):
eighty two and two one caen seventy nine, candle seventy eight,

(05:04:18):
candle seventy seven, candle seventy six, candle seventy five, candle

(05:05:23):
seventy four, candle seventy three, candle seventy two, candle seventy one,

(05:06:41):
candle seventy one, candle seventy and do sixty nine, candle

(05:07:41):
sixty eight, candle sixty seven, candle sixty five, candle sixty four,

(05:08:54):
candle sixty four, candle sixty three, candle sixty two and

(05:09:48):
sixty one, Candle sixty and fifty nine, handle fifty eight,

(05:11:33):
candle fifty seven, candle fifty six, candle fifty five, candle

(05:13:03):
fifty four, handle fifty three, handle fifty two, fifty two

(05:14:52):
ten to fifty two, candle fift one, candle fifty, candle

(05:16:28):
foty nine, candle forty eight, candle forty seven, candle forty six,

(05:18:51):
candle forty five and fourty two, Candle for You, candle forty,

(05:21:33):
candle thirty nine, can do thirty eight, can't do thirty seven,

(05:23:34):
Canto thirty five, jen thirty four, handle thirty three, handle

(05:25:44):
thirty one, candle thirty and twin teen nine ten, twenty

(05:28:39):
eight and twenty seven, Cando twenty six, jendle twenty five

(05:31:43):
and TIF four end twenty three, had twenty deep two

(05:33:45):
and twenty two one.

Speaker 9 (05:34:26):
And to.

Speaker 1 (05:34:30):
Winty, candle ninety, candle seventeen, chen sixteen, chancel fourteen and.

Speaker 6 (05:39:42):
Tu well.

Speaker 1 (05:40:29):
Four and eleven, ye, shame nine and eight chen six,

(05:45:12):
can't can do.

Speaker 2 (05:46:03):
Ooh and do.

Speaker 1 (05:47:51):
Ten two ten four. Let go of all of those thoughts, worries,

(05:49:07):
concerns about the past, thoughts about the future, and even
things you've been thinking about today. Just let it all
go because none of it is useful in this moment.

(05:49:30):
This is your opportunity to just focus on feeling relaxed,
allowing yourself to get in touch with that natural sense

(05:49:58):
of peace that we all have within us. It's available
for everyone. It just sometimes takes a little bit of
effort to set up the right time and place in

(05:50:19):
order for you to just let go. Because when you
do decide to let go and relax, that's what your
body starts to do because you've chosen, You've chosen to

(05:50:43):
just allow your body to unwind and your mind starts
to slow down. And it's a nice feeling. It's a
nice feeling at the beginning, just to know that you
have chosen to decide to relax deeply, and because you've

(05:51:13):
made that decision, your body will just follow suit. Because
sometimes all the muscles in your body need is just
permission from you to relax. Because so often we're busy,

(05:51:36):
we're going from here to there, we're walking around and
we're doing stuff, and the body doesn't have any time
or space to really relax deeply. So it kind of

(05:51:56):
waits for you to lead the way, waits for your permission.
And when you do give your permission, when you give
the say so, when you say okay, it's time for

(05:52:19):
your body to let go completely and relax totally, your
body just follows. It's like a breath of relief.

Speaker 7 (05:52:36):
Ah.

Speaker 1 (05:52:38):
Good, I can now relax. That feeling at the end
of a day, of a 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 knowing that

(05:53:03):
you don't have to get up again for a little
while at least if you choose, you can just sit
there for maybe an hour to It feels blissful. And

(05:53:23):
just by sitting down like that, your 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

(05:53:44):
prepared to let go of everything and just completely allow
all the stress of your body to operate. Any tensions

(05:54:05):
can just gradually vanish. It's almost like magic, really, because
that sense of relaxation in your body, it's a very

(05:54:31):
natural state. It's not something unusual. It may feel unusual
when you first start to relax, if you if you
haven't really spent a lot of time focusing and giving
yourself this space to let go completely and relax, they

(05:54:52):
seem are most alien, but it isn't. It's actually the
most natural thing in the world to let go completely,
to relax totally, the most natural thing in the world

(05:55:17):
to allow yourself to feel really calm in your mind.
And it is almost like a literal unwinding. It's like

(05:55:37):
you press a button and all the tension just releases,
and it's like a wheel, like a cog, like the
inside of a clock, just unwinding. And it's almost like
you could see the little wind up knob that's used

(05:56:00):
just going the opposite way that you choose to wind
it up, and the energy that freymetic stress for energy
gradually winding down, losing its power, losing its strength as

(05:56:24):
a sense of relaxation becomes stronger and deeper, and you
may find a the more relaxed you feel, that your
mind starts to wonder maybe seemed to stop listening to

(05:56:53):
me for a while, and your mind goes somewhere else,
and in you realize you're listening to me again, and
that was just your mind to drifting to sleep, which
is quite natural, because sometimes when we're stressed and tense,

(05:57:22):
we're not mean I actually be aware of what we
need or we physically or emotionally need in this moment.
But when you allow your body and mind to relax
completely and you let go of all thoughts, concerns, worries, ideas,

(05:57:52):
all letting them go, allowing them to drop onto the floor,
when you start to get in touch with the feelings
of such relaxation, this feels so nice, to be in

(05:58:20):
touch with the calmness of the different body parts as
they become looser and looser. Even your breathing seems easier

(05:58:44):
and more natural, effortless, as that cool air enters through
your mouth or nose into your lungs. Breath, then comfort
and relaxation, and then just breathing out any excess remain

(05:59:11):
intentional stress from every part of your body and mind.
And as you start to focus on your mind, maybe
you notice that things have come to a standstill or

(05:59:35):
maybe just much much lower than before, because your mind
is not really needed when listening to my voice, which
allows your mind to relax us as deeply as your body.

(06:00:05):
And that's synchronicity between the relaxation of your body and
relaxation of your mind. Let you know that feeling completely calm, loose,

(06:00:30):
and relaxed really is a great healing experience fear and
has so many positive benefits for your body, mind, and

(06:00:57):
your life. To be able to let over everything and
to relax completely in all parts of your body and mind.

(06:01:18):
Even your boneses are axed, all your muscles are relaxed,
even the skin that covers your body is relaxed. Every hair.

Speaker 10 (06:01:51):
That you have.

Speaker 1 (06:01:54):
Is also deeply relaxed. And your brain restarts to feel
the benefit.

Speaker 8 (06:02:15):
Of this.

Speaker 1 (06:02:17):
Healing relaxation. And then as you focus on the inside
of your scalp where your brain is, you can start
to realize and notice the benefits of your brain relaxing deeply. Then,

(06:02:49):
as your brain continues to relax sends those messages to
the rest of your body and your mind.

Speaker 11 (06:03:08):
To rely, relax even more.

Speaker 1 (06:03:17):
Deeply, relaxiny more completely, letting go of any remaining forts

(06:03:38):
or concens allowed them just to drop onto the floor,
because they're no longer necessary in this moment, in this
moment of deep relaxation and calmness, filling your brain with

(06:04:12):
deep concentrated heathing, calming, relaxing every part of your brain,

(06:04:39):
feeling so loose and comfortable, so relaxed and peaceful. Your

(06:04:59):
brain feels so light, that's so healthy, and that sense
of deep, deep comfort really does allow you to enjoy

(06:05:27):
those ever increasing sensations of comfort that are spreading throughout
your body, relaxing each and every muscle of your body.

Speaker 2 (06:05:52):
E.

Speaker 1 (06:05:54):
Deeper, deeper, much more deeper than before, much more comfort

(06:06:19):
spreading through your body and your mind. Be so peaceful
and calm, so very very peaceful in every part of

(06:06:50):
your body, letting go m h A, everything and everything
so peaceful and calm, so relax a very second the

(06:07:23):
passes you feel.

Speaker 11 (06:07:29):
Dper dper relaxed, dper and deperlax calm, so calm, pease

(06:08:00):
for so very peace.

Speaker 1 (06:08:09):
From your head down to your ties, Such peace and
comfort growing all all the time, Such peace and comfort

(06:08:34):
spreading through your body and mind deeper and deeper, such
comfort spreading and sinking deeper into avery.

Speaker 4 (06:08:59):
M s.

Speaker 1 (06:09:00):
Of your body, so that you feel amazing, so relaxed,
so peaceful, so relaxed and peaceful, letting go everything. I'm

(06:09:43):
gonna do a body scan, focusing on firstly how you
feel in your body, Not 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

(06:10:10):
accepting how you feel 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

(06:10:35):
this moment. So I'm going to start off by focusing
on your hands. Just be aware of your hands. I'd

(06:10:58):
like you to move your hands around, just maybe move
your fingers a little bit. I've been and closing your
hands very gently, just so that you can gain in
touch with how your hands and your fingers fell, very

(06:11:29):
very slow movements. Focusing now on your feet, and if
you can just do kind of an equivalent with your

(06:11:51):
feet is you've just done with your hands, maybe turn
in your ankles, moving your feet around, moving your toes
gently but only very gently and very slowly, noticing how

(06:12:21):
your feet feel in this moment. Focusing now and your eyes.

Speaker 6 (06:12:37):
I like you to just.

Speaker 1 (06:12:40):
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 muscle changes in your eyes when you do close them,

(06:13:06):
maybe raising your eyebrows. It stretches the tops of your eyes,
perhaps squinting your eyes, scrunching up your eyes just so
you can hear it again, touch with all aspects of

(06:13:34):
how your eyes feel.

Speaker 6 (06:13:40):
Right now.

Speaker 1 (06:13:50):
Now focus in on your thighs, and it just starts
you to gently tense your thighs, just very very gently,
just enough so you can become more attuned to the

(06:14:18):
physical sensation of your upper legs, the front of your thighs,
and the backs of your thighs. Noticing and observing how

(06:14:41):
your thighs feel. Right now, moving your focus to the
back of your neck, just noticing the back of your

(06:15:02):
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 as
your focus on the back of your neck, maybe can

(06:15:27):
move your head gently upwards as if you're looking up.
Maybe moving your head down as if you were looking down,
perhaps moving your head side to side, right to left,

(06:15:50):
but only very slowly and very gently. I'm not trying
to force anything. It has to be very very gentle,

(06:16:13):
just so you can.

Speaker 6 (06:16:16):
Be more.

Speaker 1 (06:16:19):
In touch with the feelings, with the sensations, the physical
sensations of how the back of your neck feels right now,

(06:16:47):
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. To focus on those parts

(06:17:11):
the tops of your arms, you may like to just
tense them, but very very gently and slowly, so you're
not straining or put in any pressure whatsoever on your arms.

(06:17:41):
It's just solely you can gain more of the sense
of how your upper arms are feeling in this moment

(06:18:02):
and just noticing as you gently, very gently and slowly
tighten the muscles and then let go. Notice how the

(06:18:26):
tops of your arms feel right now. As a now
focus on your stomach, the area the lower abdomen area

(06:18:52):
below your belly button, moving all the way down to
your hips, just above your grind. Maybe you're able to

(06:19:13):
tense these muscles in the area very very gently and slowly.
If that's a difficult thing to do. And maybe you

(06:19:35):
can just move your body, pushing your stomach up, maybe
moving a little bit to the side using your hips,
just so you can get more in tune with how

(06:20:00):
your lower abdomen area is feeling in this moment. Just
noticing the physical sensations or your lower abdomen as you

(06:20:42):
move your attention to your mouth, notice in your lips
and inside your mouth, the teeth, your guns, your tongue,

(06:21:15):
Just noticing how your tongue and your mouth feels. It
may help by moving your tongue around your mouth, moving
it to your left, maybe pressing it gently against the

(06:21:41):
side of your mouth, and then to the right, gently
to the side of your mouth, perhaps pressing up against
the top of your mouth, and then down against the

(06:22:03):
bottom of your mouth, always very slowly and a very
very gentle so that you can be aware of how

(06:22:34):
you feel in your mouth area. Now I'm going to

(06:22:56):
focus on your wrists and I'm gonna ask you to
maybe just rotate your wrists by moving your hands in

(06:23:22):
a circular motion very gently and slowly, just.

Speaker 6 (06:23:35):
So that you can.

Speaker 1 (06:23:42):
Feel the sensations that you are currently experiencing in your wrists.

(06:24:05):
Perhaps move in your hands up and down again very
very gently and slowly, very gentzl and slow. As we

(06:24:54):
now start to observe your lower back. The bad part
is just above your hips where your coxis are a

(06:25:29):
whole area which also really does include the sides of
your body because those muscles are very much connected. As
those muscles also move into your hip area connecting to

(06:25:54):
your buttocks the side of your hips, and if you're
physically able to do so, maybe you can very gently

(06:26:22):
just move your body ever so slightly, very slowly some side,
decide just enough to gauge how you feel in your

(06:26:56):
lower back. Perhaps it could even move your hips gently
up and down, gently and slowly in order to be

(06:27:30):
in touch with the physical sensations of your lower back.

(06:27:56):
As we now move.

Speaker 6 (06:28:02):
Your attention.

Speaker 12 (06:28:07):
To your jaw, an area from your chin all the
way up to near where your ears are. The hole
of your jaw, you can just if it's okay, to decide.

Speaker 1 (06:28:40):
Gently open your mouth, not wide, no stretching, just very
gently and slowly opening your mouthing, closing your mouth so

(06:29:07):
gently and slowly so you can.

Speaker 6 (06:29:24):
Be in touch.

Speaker 1 (06:29:32):
With how your jaw feels. Now I to sit now

(06:30:09):
your chest area, and you don't need to do anything
to move your chest because it moves every time you breathe,

(06:30:35):
and it moves very gently and slowly automatically with each
breath you take. As you focus on how your chest

(06:31:09):
feels when you breathe, move in your focus to your forms,

(06:31:53):
your elbows. Maybe you're able to very gently and slowly
tense the muscles in your forearms, and when you do that,

(06:32:20):
you can feel your elbows as well, very gently and slowly,

(06:32:52):
gently and softly up saving your forearms and delpys. No,

(06:33:32):
you focus of the rest of your back. You're upper
back in the middle, the middle of your back. Again,

(06:34:09):
this part of your body moves also every time you breathe.
You may not notice that. Usually these you observe your

(06:34:38):
upper back in the middle of your back. You can
really feel that gentle and movement. M moving your focus

(06:35:44):
into your hip area, your butt as your grain. There's
muscles and those bones in your midsection. Just noticing how

(06:36:35):
your hips feel. Right now, you can very very gently

(06:36:58):
move your hips yesh maybe side to side very gently
and slo y, very gently, softly, slowly. Everything starts to

(06:38:06):
slow down, including the thoughts in your mind and your
mind itself just starts to gradually. It doesn't have to

(06:38:28):
be instant, but just gradually starting to. It's almost like
time is storing chin. It's a slower pace to maybe
what you're used to in your day to day life.

(06:38:56):
It's a slower movement of energy, very small movements which

(06:39:23):
make up the larger movements, which is always the case. Now,
when you move your hand, it might seem like it's
one movement, but it's lots of minute different muscles moving

(06:39:44):
in accordance with each other. What happens in this space
that we're sharing is we move from.

Speaker 6 (06:40:07):
That big.

Speaker 1 (06:40:14):
Movement into those smaller movements. Starting to focus on how
your body feels, not just as a whole, not just oh,

(06:40:38):
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 your body

(06:41:00):
begins to present to you small feelings around your body,
small physical sensations in your legs, whether pleasurable or not.

(06:41:33):
Maybe resisting the temptation to label them or to judge them.
Those feelings, just thinking them, thinking about them is just
being neutral, just feelings, not being particularly concerned, but just

(06:42:07):
noticing what your body is telling you, the feelings in
your arms, instead of feeling the whole of the arm,

(06:42:30):
Maybe notice those individual feelings for all those different muscles
and the skin, the hairs of your arms, all the

(06:42:52):
internal parts of your arms, the veins, the bones, just
being aware of maybe your elbow on your right arm

(06:43:17):
has a certain feeling. Maybe your left wrist also has
its own individual physical sensation.

Speaker 10 (06:43:47):
What about your forearm on your right arm, your right forearm,
and may not be any.

Speaker 1 (06:44:03):
Particular feeling that you could even give a name to,
may not feel like anything other than just a feeling.
You know, it's there. The feelings in your shoulders, perhaps

(06:44:31):
your shoulders when you think about them, you're kind of
almost like they're the same, you know, the same feeling,
almost like both of your shoulders are just one thing.
Of course they're not. And when you focus on your

(06:44:58):
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

(06:45:37):
lower back, the left side of your lower back and
the right side of your lower back. Of course that

(06:46:05):
connection to your buttocks and to your hips, and also
moving up into the middle of your back, and sometimes

(06:46:32):
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,

(06:46:55):
just stretched a little bit. Even though I was and
doing anything to try to stretch your lower back, it
just seemed to happen. The feeling of very gently stretching

(06:47:21):
your lower back comes along feeling in your chest, just

(06:47:48):
noticing what sensations you are expiring. It's in your chest
right now. And there's so much of the chest. Obviously,

(06:48:18):
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

(06:48:39):
you're male, you've got the different well why not that
different these days, but there may be more muscles at
the top of the chest at the side underneath. It's

(06:49:03):
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 which stretches and moves into
your back. To just being aware of your chest being

(06:49:41):
with whatever feeling there is in your chest. H And
when I noticed that, I focus on my chest, I

(06:50:08):
feel it in my back and my upper back. I mean,
I guess the obvious reason would be because you know,
I'll breathe in in, then it stretches my chest and
my back at the same time. It feels it feels okay,

(06:50:48):
it doesn't feel I got a little bit of pain
in my right chest, a little bit, not pain, but
little or discomfort, maybe stiffness possibly, I don't know. I

(06:51:09):
noticed my shoulders also wanting to flex for some reason.
I think that's probably part of my upper back, that
connection between my shoulders and myrper back, because I can

(06:51:32):
move my shoulders and stretch the muscles in my back,
moving the shoulders backwards or up, which then moves I
think it's the scapulous.

Speaker 6 (06:51:50):
In your back.

Speaker 1 (06:52:01):
It 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

(06:52:30):
in order to get more of a sense of how
they feel. And when you're relaxing, when you do tense
and muscle and you let it go. And you let

(06:52:53):
it relax, It relaxes way more then it would normally
that you have to feel that you're able to do that.

(06:53:14):
There's no point 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

(06:53:39):
important to be kind to yourself. As you notice your mind,

(06:53:59):
how much as your mind slowed down since we started
this recording, How came and peaceful is your mind right now?

(06:54:40):
We have nothing to think about and just my voice
to listen to, because you know, the intention behind this
recording is relaxation. At the very least, for you to

(06:55:05):
feel more relaxed at the end of the recording than
you did at the beginning, at the very least, your
mind to slow down because your body continues to relax,

(06:55:39):
because that's what you want to happen. That's what you
expect to happen, for relaxation to fill your body, maybe

(06:56:19):
calm in your mind to the point of boredom. When
you start maybe to drift away, it's almost as if

(06:57:12):
you're moving further away from your body in your mind,
just leaving that there, kind of liking it an escape

(06:57:36):
pod in the spaceship a movie, a space movie, you
know when they get into a little part in it.
Since the month far away from the spaceship, safe dream

(06:58:10):
and continue to relax, drifting so slow empy so so

(06:59:29):
ras em pea so, and focusing on the feeling of

(07:00:14):
those individual parts of your body that are relaxing one
by one. You may find that every now and then

(07:00:46):
you realize that you aren't listening to my voice because
your mind started to imagine something different, maybe started to

(07:01:11):
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

(07:01:36):
may also wish to allow your mind to just drift
naturally into that space of comfort and safety. As you

(07:02:04):
feel more comfort spreading through your body like a warm
blanket covering you gently, keeping your body at just the

(07:02:39):
perfect temperature, and even if you can hear background sounds,

(07:03:01):
they just don't seem to matter anymore. There's that sense
of peace spreads through your mind like a gentle breeze,

(07:03:33):
yet strong enough to blow away all negativity, strong.

Speaker 6 (07:03:46):
Enough to.

Speaker 1 (07:03:49):
Remove from your mind any anxiety or stress that we
there before, and blow away any other thoughts or feelings

(07:04:15):
that just don't fit with the sense relaxation, that is,

(07:04:41):
feeling your body end your mind unless you focus on

(07:05:06):
your mind and count down from ten down to one,
and with each number you hear, your mind will become

(07:05:31):
slightly more relaxed, just just slightly so, from ten down
to nine, just a slight movement. From nine down to eight,

(07:05:59):
just another small change in how you feel. Eight down
to seven, that feeling is a gap, almost like a

(07:06:24):
gap that starts to get wider, the gap between those
feelings that you used to have in your mind compared
to the feelings you have there growing now, feelings of

(07:06:48):
comfort and security and confidence. And that gap becomes wider
eight down to seven, seven down to six, And when
you get to five, your mind will start to have

(07:07:14):
a certain physical sensation, almost like 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

(07:07:41):
through your skull. And in down to four you can
start to really experience that sense of not just emptiness,
but space, a place full of fresh air, a place

(07:08:14):
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

(07:08:40):
moves down to When you get to one, your mind
just feels exactly how you want to feel. It's almost

(07:09:02):
a perfect feeling, maybe a sensation that.

Speaker 9 (07:09:16):
You'd like to keep.

Speaker 1 (07:09:20):
A place that's safe, where nothing can affect you at all,

(07:09:43):
and you can stay in that that space of comfort
and confidence, confident in your own ability to create this
space and this feeling of comfort within your own mind

(07:10:06):
just by counting from ten down to one. And this
is something that you can do yourself when you're on
your own, the time when you can maybe sit down,

(07:10:29):
maybe just for a few minutes, close your eyes, just
count slowly from ten down to one and re experience

(07:10:55):
these feelings in your mind. And when you feel that
way in your mind, your body copies your mind, and

(07:11:20):
that feeling is spread through your spine and your nervous
system into every part of your body, travels through your bloodstream,

(07:11:41):
healing and relaxing every particle of your existence. Now we

(07:12:01):
can we 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 for ten about one,

(07:12:27):
the feelings of comfort, calmness, and deep deep relaxation become
stronger and deeper, filling your mind and your brain with

(07:12:55):
these positive chemicals, the spread throughout your body, relaxing you
so quickly, relaxing your whole body and mind.

Speaker 6 (07:13:15):
So very.

Speaker 1 (07:13:18):
Very easily, just by counting from ten down to one.
So we're going to do it now. I'm going to
count from ten down to one. I'd like you to

(07:13:41):
repeat the number after me. So when I say ten,
you can just repeat to yourself ten. Just notice, be
aware of how you feel in your mind and your body.

(07:14:14):
Then when I say nine, you can repeat to yourself
nine again, noticing the increase in comfort and calmness in

(07:14:39):
your mind and in your body. The same when I
say eight, When I say seven, six, I want I

(07:15:00):
say five, four, when I say three, two, and lastly
you want to say one, you can repeat that number.

Speaker 2 (07:15:32):
Now.

Speaker 1 (07:15:32):
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

(07:15:53):
can adapt. So if you feel you want to say
the numb 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, then you'd like to

(07:16:14):
have 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

(07:16:47):
going to count from ten down to one, and when
I get to one, that will be the end of
this recording, and less, of course, you're listening with music,
and the music will continue ten nine eight seven y,

(07:21:47):
twenty ninety eighty seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven,

(07:22:38):
ten nine eight seven, six, five, four, three.

Speaker 6 (07:23:18):
Two one.

Speaker 1 (07:23:33):
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 toes. And as

(07:23:56):
you focus on your fingertips maybe they feel a little
bit tingly, which is I suppose quite an understanding considering
the tension has been exiting your body through your fingertips.

(07:24:19):
So now I'm going to count from twenty down to
one again. This time you're got to feel relief of
tension and stress, any anxiety that you may have leaving

(07:24:42):
through your stomach, just leaving through your stomach, almost as
if it's just releasing the whole of your stomach. You'll
enabl to just above your chest or below your chest
rather so surround in your belly button area, the whole area.

(07:25:06):
You can feel the tension of your body where it'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, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

(07:26:50):
three two what And you can open your eyes again
if you choose, or you can just keep them closed

(07:27:11):
because it feels relaxing. Just notice how your stomach feels.
I notice as your focus, just do a little scan
of your body. Just notice how your body feels, focusing

(07:27:31):
on your upper body, your back, chest, stomach, legs, arms, hands, feet,
just noticing, and you know, you may start to feel
more of a sense of tiredness, which may be the

(07:27:55):
reason you're listening to this recording, because you I would
like to let go completely of everything and drift off
into a nice, natural, calm, relaxing sleep. So now we're

(07:28:25):
going to focus on your forehead and if you choose,
you can incorporate your eyes in this focus as well,
so your forehead and your eyes. It's that whole area basically,

(07:28:46):
almost as if you were wearing a mask, you know,
like a I don't know, a Batman mask or something,
or I'm trying to fa zorro or something, you know,
the kind of mask that covers your eyes but also
covers quite a lot of the forehead, and focusing on

(07:29:09):
that area because that's the area that we're now going
to release tension and stress from your mind, from your brain,
from your mind, and any tension that you may have
remaining in your face, in your neck and your jaw,
your eyes, your forehead, and all your scalp. So basically

(07:29:34):
any tension within your head area, including your mind and
your brain, and that's going to be released through your
forehead and your eyes. As I count down again from

(07:29:55):
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, eight, seven, six, five, four, three,

(07:31:35):
two on noticing and she scan your face with jaw,

(07:31:55):
your eyes, your cheap bins, your ears, your forehead, your scalp,
your neck, the back of your neck, in the front
of your neck, the side of your neck, and your
throat mm hmm. Noticing being aware of the comfort, increased feeling,

(07:32:28):
the relaxation, not just in your head and neck and mind,
also the rest of your body. Just notice how loose

(07:32:48):
and calm you feel, and how easily it is to
just let go completely, Let go completely easily. That's what

(07:33:22):
I'm going to do now, is I want to focus
on the top of your head, and we're going to
allow every last piece of tension or stress that might

(07:33:43):
be lingering or hiding in your body or mind or head.

Speaker 7 (07:33:50):
To just.

Speaker 1 (07:33:52):
Be sucked out at the top of your head and
released into the air, sucked out into the clouds. Imagine
a big cloud above your head, almost like a whirlpool,

(07:34:16):
and this can suck that tension out the top of
your head and just take it away.

Speaker 9 (07:34:27):
The good.

Speaker 1 (07:34:30):
You focus. Imagine an opening on the top of your
head without tension and stress and any remaining issues may
be worries or concerns that have no use to you.
Now you can all be sucked down at the top
of your head and taken away. As I count down

(07:34:55):
again from twenty down to one, now twenty nineteen eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

(07:36:40):
five four three wha breathe, noticing how you feel, how

(07:37:25):
relaxed and calm you physically and mentally feel right now,
how peaceful your mind feels. It feels so nice to

(07:37:49):
just let go, to give yourself some space to breathe easily,
to think calmly, and just to take a break from

(07:38:10):
all that pointless worry and concerns about things that you
don't need to think about right now, because this is
your time to let go. This is your space to

(07:38:32):
enjoy feeling deeply relaxed, peaceful in your mind, relaxed in
your body. They can feel so good, so nice to

(07:38:52):
just not have to do anything, to be able to
really enjoy that serenity that comes with letting go completely,

(07:39:14):
that peacefulness that comes with being in this peaceful space.
And you can keep this sense of calmness for as

(07:39:37):
long as you choose. If you choose to drift off
into a deep, healing, natural sleep, then you can do that.

(07:40:00):
It's completely up to you, and you can keep this
feeling of calmness physically and in your mind as long
as you choose.

Speaker 13 (07:40:17):
To feel completely relaxed, completely relax.

Speaker 1 (07:40:31):
And I'd like you to make up your mind that
you're going to relax, and I want to explore that
with you what it feels like when you actually decide

(07:40:56):
that you're going to relax. I'm not forcing yourself, but
giving yourself that. Yes, 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 in that way.

(07:41:22):
You can't really have someone else saying to you, now
it relax, relax, you know, and 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

(07:41:45):
over your own physicality over how you feel, because when
you say it to yourself, it means more. It's personal,
and your brain and your unconscious mind and your body

(07:42:10):
listens to what you say. So, for example, we'll test
it out.

Speaker 14 (07:42:18):
We'll do a little.

Speaker 1 (07:42:18):
Test, a few little tests along the way, and 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

(07:42:40):
quite quickly, just by you telling yourself to relax. So
I'm going to start by let's focus on your hands.
So focus on your hands and just tell your hands

(07:43:03):
to relax, and just say relax. As you focus on
your hands, you could say my hands are relaxed, or
I want my hands to relax. But I think if
you actually do it directly by focusing and imagining that

(07:43:27):
your hands can hear what you're saying. You know, they've
got little ears, which is a little weird. So talking
to your hands and just say relax, noticing how your

(07:43:53):
hands start to relax. Now focus on your eyes and
tell your eyes to relax. You just say in the
same word relax and find the right tone for you.

(07:44:22):
You know, I might say relax, but you you might
say relax 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

(07:44:48):
to relax whilst focusing on your eyes, your eyelids, the
muscles around your eyes, your eyebrows, and just tell your
eyes direct relax. Now. Now, I just did that myself,

(07:45:33):
and sometimes you may feel that you need a bit
more time for the different parts to relax, you know,
because I start talking again, and maybe that part hasn't

(07:45:54):
relaxed fully. But what will happen is that we'll just
continue to relax even though I'm talking. And that's happened
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

(07:46:17):
I felt a degree of tension growing in my eyes
and then disappearing. So I think what that was really
it was just me becoming more aware of the tension
that was already there.

Speaker 9 (07:46:33):
That I was.

Speaker 1 (07:46:35):
I wasn't focused on it before, so I wasn't really
acknowledging it or really conscious to those feelings. Yeah, my

(07:46:57):
eyes are still continuing to relax, as well as my hands. Actually,
my hands have got a certain kind of energy, like
not buzzing, but I can kind of fuel a degree
of energy in my hands. Maybe that's where the tension

(07:47:22):
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 for yourself, but I

(07:47:44):
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 part
to relax as well. So if you tell your neck
at the back of your neck, focus on the back

(07:48:06):
of your neck, and just say relax in your own words,
in your own tone, in your own voice. You can
say out loud, or you can just say it to
yourself internally. But you're focusing and you're saying it literally to.

Speaker 15 (07:48:26):
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 to the back of your neck,
and I'll do the same.

Speaker 6 (07:49:20):
Now.

Speaker 1 (07:49:20):
What I noticed, and you may have had similar thing is,
even though I was focusing on the back of my neck,
other parts started to, I don't know, show themselves to

(07:49:40):
me or maybe because they want to 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
I'm pretty much okay, it's the other parts that need attention,

(07:50:11):
But my low 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 it's going wrong. It just means you're
being notified of more places that also want to feel relaxed.

(07:50:40):
So I'm going to focus on my upper back so
you can do the same. Even if you don't have
any feelings of tension that obvious in your upper back.
You just focus on your back and the whole area

(07:51:01):
from the shoulder blades down to the middle of your
back down the spine. And with me, it's more the
shoulder blades more. Yeah, that's the parts that are really
sort of giving me the nod that it needs to

(07:51:26):
relax in the sounds, going to.

Speaker 14 (07:51:28):
Ask that part to relax, and you can do the same.

Speaker 1 (07:51:31):
Now, relax up the back. There's something strange happened there,

(07:51:59):
and this often happens.

Speaker 9 (07:52:01):
I've been doing this for.

Speaker 1 (07:52:05):
Sixteen years or something, and often I'm surprised but amazed
really that there can be a feeling. So when I
was focusing on the back of my neck, my upper
back was starting to feel quite stressed and in need

(07:52:28):
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. My op
back already started to relax. It's almost as if it

(07:52:49):
doesn't need to hear the words, just needs attention, needs
to be noticed. And that is something that often happens

(07:53:13):
in this type of situation is when you start to
relax a couple of parts of your body, as we've
done with our hands, our eyes and eyelids, and now

(07:53:33):
back of the neck, top of the back, up the back,
the rest of the body seems to just take notice
and decide in its own way to start relaxing. Other

(07:53:57):
parts of your body start to become looser. I suppose
it's kind of like a bit of an avalanche, you know,
the little ball starts rolling and before you know it,
the whole of your body is completely relaxed and charm.

(07:54:28):
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

(07:54:54):
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

(07:55:19):
focus now on your shoulders again, just like before. Just
tell your shoulders. I mean, you can do them in
the digity. You can do the right shoulder and left shoulder.
I just generally do both at the same time. And
just tell your shoulders as you focus on them in

(07:55:42):
your mind, focus on how I feel. Maybe you can
see them in your mind's eye. Just tell your shoulders.

Speaker 14 (07:55:59):
To relax.

Speaker 1 (07:56:37):
As nice as they relax. But I do notice, I mean,
especially with my back, is the connection between the different

(07:56:59):
parts the back, the shoulders, the neck being all connected
and being such a large part of your body, it's
almost hard to separate them from each other. And my

(07:57:26):
lower back has started to relax on its own. Maybe
I'm going too slow, and that could be an issue
because we all go at different speeds. And the idea

(07:57:47):
at the beginning of this recording was for you to
be able to just say to yourself, relax without focusing
on any particular part of your body. Because when you

(07:58:11):
know that telling your hands to relax and your hand relax,
you tell your eyelids and your eyes, the muscles around

(07:58:32):
your eyes and your eyebrows to relax, and they relax.
And you tell the back of your neck to relax,

(07:58:58):
and it relaxes until you're alper back to relax, and

(07:59:26):
it relaxes. You tell your shoulders to relax, and they relax.

(08:00:14):
When you told your hands to relax, they relaxed and
they continued to relax. When you told your eyelids, the
muscles around your eyes, your eyebrows, to relax, they relaxed

(08:00:42):
and continue to relax. When you told the back of
your neck focused on the back of your neck h
and told it to relax, it relaxed and continued to relax.

(08:01:20):
And you told your alpa back to relax, it relaxed
and continued to relax. That's with your shoulders. You told

(08:01:47):
your shoulders to relax, in your shoulders relaxed and continued
to relax. And it's not just that, it's that the

(08:02:14):
rest of your body has also been listening, and that
relaxation has been spreading. So from your eyes, the relaxation
spread to your forehead, around your face, into your skin,

(08:02:36):
into your jaw, into the front and sides of your neck,
all the way down your chest and stomach. Relaxed hands

(08:03:01):
and shoulders meet up through your arms, relaxing the four arms,
your upper arms, your elbows, your wrists, letting go, the

(08:03:27):
lower back, your hips, buttocks graying, and just start to relax.
So I continue even your comfort spreading through your legs

(08:03:51):
all the way down to your ankles, the tops of
your feet, the side of your feet, and the bottoms
of your feet, relaxing into your toes, each toe relaxing,

(08:04:25):
be calm, the loose, and if your body relaxes more,
your mind becomes slower.

Speaker 9 (08:04:58):
And the peace of.

Speaker 1 (08:05:07):
To the point where.

Speaker 16 (08:05:11):
If you choose to fall asleep, you can easily do that.

Speaker 1 (08:05:29):
Easy drift the way because there's nothing going on in
your mind, your brains peaceful, your body continues to relact.

(08:06:24):
And with that connection between your body relaxing and the
word do you say to yourself relax means that you
don't need to focus on just one part. You can

(08:06:50):
just focus on your entire body, saying the powerful word
whoas and deserve.

Speaker 14 (08:07:21):
Those familiar.

Speaker 1 (08:07:25):
Sensations of comfort spreading throughout your body, loostening and calming
and healing every part of your body feaving more.

Speaker 14 (08:07:59):
Who list.

Speaker 9 (08:08:15):
So all you need to do from now on is just.

Speaker 17 (08:08:20):
Tell yourself relax and its.

Speaker 1 (08:08:37):
Feeding completely count and come. So, starting now with number twenty, nineteen, eighteen, seventeen,

(08:09:44):
sixteen fifty fourteen thirty, as.

Speaker 18 (08:11:30):
Well as assassasta.

Speaker 7 (08:13:25):
U y as a U h s d d m

(08:19:12):
N y m m.

Speaker 1 (08:20:00):
Waaaaaaaaaaaaaaaaaaaaaaaaaaaaaa two counting down from ten to one ten nine, eight, seven, six,

(08:23:20):
five four three two one. And maybe that was a

(08:23:40):
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. Would you

(08:24:01):
expect me to do, man, expect me to stick go
with floppy just because you're counting down.

Speaker 9 (08:24:12):
Too.

Speaker 1 (08:24:14):
If you try it again, but this time, I go
this lower.

Speaker 6 (08:24:20):
This time, and you.

Speaker 1 (08:24:22):
Focus on the whole of your body before we focus
on your legs. Just notice how your body does start
to feel more relaxed with every number that I count

(08:24:50):
down ten nine, eight, seven, six, five four three two one.

(08:26:34):
And just notice how how you feel generally, how your
body feels. It's not necessarily even about yea counting down

(08:26:54):
from ten to one. It's that space that you have,
that space between being active physically or mentally, just sitting

(08:27:26):
or lying down and just being there not doing anything,
not saying anything, not deeding to think about anything. So
it opens up a space, you know, a bit of
a space, a gap. And the more I cam down

(08:27:52):
for the tental one, the bigger that gap becomes. Don't
want So there's that gap of calmness, of comfort and relaxation.
It's a nice feeling, and it moves those stresses or

(08:28:25):
discomforts physically or emotionally, moves them away. Allows you.

Speaker 2 (08:28:41):
To just.

Speaker 1 (08:28:45):
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.

(08:29:22):
It gives you that distance, that space now ten nine

(08:29:42):
six eight, seven, six, five four three.

Speaker 6 (08:31:05):
Two one.

Speaker 1 (08:31:35):
And how does your body feel now? Can you notice that?

(08:31:56):
Do you feeling calmer, the feeling more relaxed as we

(08:32:33):
now focus on your legs, just your legs. We're just

(08:32:54):
gonna start with focusing on your thighs. Of course, it's

(08:33:14):
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 whole of your thighs,

(08:33:41):
the tops of your thighs, the sides of your thighs,
the bottoms of your thighs. You're outer thighs and you're
inner thighs. Basically the whole of your thigh that leads
into your hip and it goes down to your knee joints. Now,

(08:34:13):
this is a big area. It's a very heavy area.
It's very strong, probably the strongest muscles in your body
or in your thighs. But I don't think we perhaps

(08:34:43):
will give enough attention to ad thighs. Perhaps we don't
acknowledge how important thighs are to our lives, how much

(08:35:19):
they actually do for us all through our lives. And
it may seem sound really weird, but I think that
all of our body parts, especially our thighs, need some TLC,

(08:35:50):
a bit of love shown, a bit of can management,
thank you, gratitude for what our thighs do for us.

(08:36:18):
And I know this may sound of a strange. Maybe
you think, why am I? Surely I should be able
in the garden hugging a tree or something. Wow, it's
hard to set a microphone up on a tree. That's

(08:36:39):
why I'm doing this indoors. Otherwise I would be outside
hugging a tree. Now I can't see the television from
the tree. If you move down to your knees gain
such an important part. And I think we don't necessarily

(08:37:06):
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 pash it, or it's aching for some reason. It's

(08:37:30):
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 thing that's

(08:37:51):
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 sense of gratitude

(08:38:17):
and love to your knees for all that they do
for you. You can still have that attention on your thighs.
Maybe notice how your thighs feel, Maybe notice that they

(08:38:42):
are relaxing more deeply as you focus now on the
bottoms of your legs, your shins and your calf muscles,

(08:39:05):
the bones between your knees and your feet incorporates, and
of course your ankles so important. You know anyone that's
had even the slightest sprain of an ankle knows how

(08:39:32):
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 a lot thinner than
the rest of our arms, which is okay, it doesn't

(08:39:55):
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

(08:40:17):
logical even it doesn't really make sense that all this
weight will ultimately be resting on your ankles then leading
to your feet, a thin area, thin bone. Yeah, it

(08:40:43):
does so much great work. Supports us, supports our body
for a lifetime, helps us to balance, It helps you
to get her around and be mobile. And there's the

(08:41:13):
calf muscles. Of course, when I was younger, I couldn't
see the point in calf muscles didn't seem to do anything. Okay,
if I walked around on tiptoes, then my calf muscles
get some work. But of course that's not true. The

(08:41:35):
calf muscles are being used whenever we use our legs,
and your shins there to protect your lower legs shaped

(08:41:58):
in a way almost as a protector for the bone,
leading of course to your ankles and your feet. But

(08:42:22):
we're not going to focus on your feet. We're just
going to focus on the legs. And I realize, but
now that I've mentioned your feet, it probably focuses on
them anyway, So maybe I should focus on your feet
a little bit. You can have them in your awareness

(08:42:46):
the same as you have your thighs in your awareness.
Even though we haven't been focusing on your thighs a
few minutes, we've been focusing on your ankle, there's still
that sensation of comfort in your thighs and this that

(08:43:21):
movement of energy because the thighs hold lots of different sensations.
Of course, there's the muscles, the big strong muscles that
we have in our thighs, but the skin on the

(08:43:51):
outside of the thighs, as in the outside of all
of our body, can be very s sensitive to the touch,
sensitive to temperature, and inside your thighs the bones, there's

(08:44:22):
the muscle, there's 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

(08:44:47):
the outside of course, and to be able to get
deep into the muscles, to be able to just message
inside your thighs, message in the bones of your leg
massage in or the veins and just gently healing your thighs.

Speaker 14 (08:45:16):
And you can move down.

Speaker 1 (08:45:20):
Message and inside your knees. It's a message in those bones,
but with healing fingertips spreading that healing energy deep into
the choice of your knees.

Speaker 6 (08:45:41):
Of course, there's the back of your your.

Speaker 1 (08:45:44):
Knee, you know, 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 like a

(08:46:06):
hidden part that crease and your legs. It's almost.

Speaker 6 (08:46:15):
It's like a part that.

Speaker 1 (08:46:17):
Has a sensitivity, which is a little bit different. Of course,
it's protected by your legs. So you can imagine putting

(08:46:40):
your fingers into that crease.

Speaker 6 (08:46:43):
In your legs.

Speaker 1 (08:46:49):
Folded in between your legs, you can just message with
your fingertips. Imagine your fingertips going inside arge in the
muscle tissue. You can of course feel the bones of

(08:47:10):
your knees, healing through your fingertips, and then as you
go down to your calf muscles, and that's the part
I'd like to be able to really put my fingertips

(08:47:32):
deep inside my calf muscles, massage in every single tissue
of that muscle, healing every part, and then doing the

(08:47:53):
same for my shins. Massage in chicken is stroking the bones, gently,
stroking them, healing in a loving way, because they deserve
to be treated as the precious bones that they are.

(08:48:17):
Our legs are so precious as in all the other
parts of our body. They're more precious of any jure.

Speaker 17 (08:48:28):
On the planet.

Speaker 1 (08:48:37):
When when you start to think about your legs in
this way, it can change your perspective. It might sound
a bit a bit silly to start with the idea

(08:49:03):
of having love for your legs, showing appreciation for your thighs,
want them to be able to put your hands in
your thighs the massage the muscles and the bones, and

(08:49:27):
to get your fingers deep in there, releasing all tension,
just to show how much you care about your legs,
how much you care for what your legs do for

(08:49:49):
you regularly, your knees, your calves, your ankles, the strength
of your ankles, considering how ifin they are compared to

(08:50:11):
the rest of your legs, especially your thighs. Yeah, they're
so strong, so flexible, absolutely amazing things. Your ankles are

(08:50:34):
truly a gift because of what they do for you,
supporting all that weight, regardless of how what weight you are,
even if you're only eight stones, there's still a lot

(08:50:57):
of weight for these little ankles. Now, I'm a look
heavy that eats them double duck. Yet my ankles support
my body all the time. Whether they do give off

(08:51:22):
a sigh of relief when I sit down, that's in
fact my whole legs though my feet feet also go
with my toes clap.

Speaker 6 (08:51:38):
I'm so happy. Your legs, ye.

Speaker 1 (08:52:01):
Really are amazing.

Speaker 6 (08:52:07):
Yeah, I know they're talking about.

Speaker 1 (08:52:09):
Talking about your legs is probably possibly it's one of
the most most boring things I've ever heard anyone say.
Possibly or boring or not. Everything I said is true.

(08:52:30):
Your legs are amazing. Your legs deserve not just respect,

(08:52:50):
They deserve to relax deeply. They deserve to take some
time out of the day to just let go completely.

(08:53:27):
The legs.

Speaker 16 (08:53:33):
Really can relax.

Speaker 1 (08:53:43):
And because the legs are so such a most you know,
very important part of your body, and your relax your legs,
the rest of your body also naturally follows in that

(08:54:04):
journey of comfort. I can feel it in my hips.
My hips feel really loose, and also.

Speaker 9 (08:54:23):
My lighter back as well.

Speaker 1 (08:54:26):
My lighter 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 of that I'm doing.

Speaker 14 (08:54:41):
But it's almost as if.

Speaker 1 (08:54:42):
The muscles are just relaxed so much that there is
a natural stretch as the tension has reduced a lot.

(08:55:11):
An An now gonna countdown from ten downs one and
you can continue to fill wonderfully relaxed ten nine, eight, seven, six, five.

Speaker 6 (08:55:53):
Four three.

Speaker 1 (08:56:01):
Tube. Why relaxed? So I'm just going to count down

(08:56:23):
and fire down to one. And as a countdown, if
you just focus on the numbers, just the numbers counting down,
and notice how you feel in this moment as you

(08:56:45):
hear the numbers counting down, knowing that those numbers counting
down represent you feeling calmer, not just in a body,
but also relaxing your mind. I just notice how you

(08:57:11):
feel there's nothing to do, there's nothing to say, there's
nothing to think about, starting weird number five four three

(08:57:55):
two one. And as you notice the gradual letting go

(08:58:22):
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 just a natural thing that happens.

(08:58:48):
It's not really a special procedure. It's just natural because
if 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's that

(08:59:17):
calmness that comes from relative quietness. You know, even even
if there's background sounds either your side, online, it's still
going to be quite calm. You know, you haven't got

(08:59:37):
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 your own,

(09:00:02):
so no distractions. And when you stop thinking about stuff,
relaxation automatically rises. A sense of comfort starts to grow

(09:00:33):
and without trying to build it up into something fantastical,
something magical. This is just a natural process, something that's

(09:00:54):
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 really force.

(09:01:17):
It's something that happens naturally. And parts of the process
of this recording and others is simply two allow you

(09:01:40):
to take advantage of this space.

Speaker 9 (09:01:47):
This time, it's just.

Speaker 1 (09:01:55):
Let go, to just be here, to be in tune
with how you feel, yet with the intention of wanting

(09:02:19):
to relax deeply and maybe even to fall asleep, depending
on what it is that you wish for yourself.

Speaker 6 (09:02:37):
In this moment.

Speaker 1 (09:02:45):
As we know, relaxing is the majority of the process
of fallen asleep. The actual falling asleep part is the
tiny bit at the end. The deeper relaxed you become,

(09:03:12):
the easier you find yourself drifting. But you can also
if you choose stay focused on my voice and really

(09:03:40):
enjoy the process gradually relaxing each muscle.

Speaker 6 (09:04:09):
In your body.

Speaker 1 (09:04:15):
Efortlessly. I'm just observing the sensation I'm letting go.

Speaker 17 (09:04:43):
Completely this time.

Speaker 1 (09:04:51):
I'm gonna count from six down to one. I notice
your mind calming down more with each number. You hear

(09:05:13):
me say naturally, feeling calm and slow, peaceful, six, five

(09:06:21):
four three.

Speaker 7 (09:07:03):
U S.

Speaker 1 (09:08:01):
What being aware help your mind to slow.

Speaker 14 (09:08:31):
Right down, sinking.

Speaker 1 (09:08:38):
Deeply into relaxation. And as you focus on your mind,

(09:08:59):
you may notice that there's some thoughts still there, maybe
some stubborn thoughts that for some reason perhaps need your attention.

(09:09:28):
That's what you can do is send love to those thoughts.
Sprinkle those thoughts with love. I do petals from a flower,

(09:09:52):
just sprinkle out of them, petals feel good love towards
the thoughts. To let those thoughts know that you're not
abandon a number. You just need them, to require them

(09:10:15):
to just calm down, slow down, quiet down.

Speaker 19 (09:10:27):
And now.

Speaker 1 (09:10:35):
So as you focus on those remaining thoughts as a countdown, this.

Speaker 6 (09:10:41):
Time from seven down to one.

Speaker 1 (09:10:45):
With each number, just imagine sprinkling those flower petals of love.
Find gratitude. I let those thoughts, did you allow them

(09:11:13):
to just not away and relax deeply? I give a number.
Those thoughts will become more and more relaxed. Starting with

(09:11:46):
number seven.

Speaker 7 (09:12:02):
Six.

Speaker 14 (09:12:24):
Four one.

Speaker 9 (09:14:00):
H M.

Speaker 1 (09:14:13):
Meeting now notice how relaxed you're feeling in your body.

(09:14:39):
You got to focus on your hands. Is the more
relaxtra hands are, the more relaxed your body and mind not.

Speaker 7 (09:15:15):
And this.

Speaker 1 (09:15:17):
You focus on your hands and your fingers. There's nothing
needed to be done. There's no clinching of fists or
can't sing the fingers or anything like that.

Speaker 9 (09:15:37):
Mm hmmm, mm hmmm.

Speaker 1 (09:15:44):
It's just noticing and focusing on your hands, noticing how
they feel. Because the more the nights Joannes feel, the

(09:16:23):
carm your mind feels, and the more comforts you feel
throughout your body.

Speaker 6 (09:16:41):
And she.

Speaker 4 (09:16:44):
May have.

Speaker 1 (09:16:51):
Already natist.

Speaker 7 (09:16:59):
M hm.

Speaker 1 (09:17:00):
You mind is starting to dread.

Speaker 9 (09:17:29):
I like said, just on your hands and the things.

Speaker 14 (09:17:42):
Allowing them cheap.

Speaker 1 (09:17:47):
Thinks, experience a real deepening of that relaxation.

Speaker 9 (09:17:58):
In your hands. Anything is.

Speaker 14 (09:18:06):
More and more relaxed.

Speaker 9 (09:18:16):
Each number.

Speaker 1 (09:18:25):
From eight.

Speaker 9 (09:18:28):
Down to one, you've.

Speaker 1 (09:18:34):
Almost fee that heaving, the relaxing energy spreading into your
hands and things.

Speaker 9 (09:18:51):
Becoming more.

Speaker 1 (09:19:00):
That said, with each number going down, lights Now do what.

Speaker 9 (09:19:22):
To drift in? To drift in a king.

Speaker 14 (09:19:33):
Starting with.

Speaker 9 (09:19:38):
Mb eights.

Speaker 20 (09:20:00):
Assasssssssscott y.

Speaker 1 (09:23:33):
Just being here now, nothing to think about, nothing to
do nothing to say, and everything just feels. This is

(09:24:00):
natural state of being. This is how you just normally feel.
When you take away all that stuck.

Speaker 9 (09:24:19):
Like stress and worry in asid story.

Speaker 1 (09:24:39):
And we take that money is what we do.

Speaker 7 (09:24:43):
We do now.

Speaker 1 (09:24:54):
A real sense w.

Speaker 9 (09:25:01):
Which comes to you very quickly because honest believe it's
just ideal.

Speaker 19 (09:25:16):
Deal.

Speaker 1 (09:25:17):
A comfort.

Speaker 9 (09:25:23):
Is a big gun, sound sound.

Speaker 1 (09:25:25):
Bound, special pos where everything it's peaceful, place where you
can film, relax and your natural sense of comforts, a

(09:25:51):
place where you.

Speaker 7 (09:25:52):
Feed you.

Speaker 1 (09:25:58):
When you except just so who you are.

Speaker 21 (09:26:05):
That's where you're not trying to you.

Speaker 9 (09:26:09):
Please anybody else ever. Place where you can actually not
just that yourself in some ways more importantly, you can
like yourself, appreciate.

Speaker 7 (09:26:34):
Who you are.

Speaker 1 (09:26:44):
That sense of gratitude.

Speaker 7 (09:26:49):
See the air around you.

Speaker 9 (09:26:58):
That's also as.

Speaker 1 (09:27:00):
Where the healing energy soaking into your body. Healing energy soaking.

Speaker 9 (09:27:21):
Into your body, the healing.

Speaker 1 (09:27:28):
Energy spreads through your veins, travel into.

Speaker 9 (09:27:37):
Each every single part.

Speaker 7 (09:27:42):
Of your body.

Speaker 1 (09:27:49):
When you start to realize that actually that healing.

Speaker 9 (09:27:53):
Energy you just entered into your brain, it's become part of.

Speaker 14 (09:28:03):
The brain, and the spinal fluid.

Speaker 19 (09:28:13):
Is now mixed energy.

Speaker 7 (09:28:20):
It just.

Speaker 9 (09:28:23):
Allow you to feel so much more relaxed.

Speaker 14 (09:28:29):
And healthy.

Speaker 1 (09:28:31):
In this moment.

Speaker 9 (09:28:36):
But also.

Speaker 1 (09:28:40):
We start to realize that actually what's happening now is
that human relaxing energy spreading through your body. It's actually
changing your life.

Speaker 9 (09:29:04):
It's actually changing the way you're going to feel, not
just now, but tomorrow the next day. That your health improves,
not just for the physical health of your mental health.

(09:29:29):
Things that East to bother you in the past.

Speaker 1 (09:29:35):
For some reasons no longer have the effect.

Speaker 9 (09:29:40):
To the Easter, if something that's changed deep within, maybe
things the east to cause you to feel anger.

Speaker 1 (09:30:04):
No longer have that power to control you.

Speaker 21 (09:30:14):
Where they seem to be able to.

Speaker 1 (09:30:16):
Before you realize the evil the world.

Speaker 9 (09:30:27):
He decides what affects you, your one who decides to
feel the last and can't when you choose.

Speaker 1 (09:30:52):
To enjoy noticing these natural developments, healing.

Speaker 9 (09:31:05):
Continuing to grow and improve your life day by day,
and pleading of colsability to relax so much easier and

(09:31:33):
sleeping it's the most natural thing in the world to you,
because Allen sleep is something that you've done so many times.

Speaker 21 (09:31:58):
In your life, and you know that you were born.

Speaker 6 (09:32:05):
As we all were, with.

Speaker 9 (09:32:07):
The ability to fall asleep.

Speaker 1 (09:32:16):
And warm.

Speaker 9 (09:32:18):
That ability just are too deep healing sleep. Even when
we're kids, sometime.

Speaker 1 (09:32:40):
It will fall asleep and a damn you don't want.

Speaker 9 (09:32:42):
To will stay awake.

Speaker 1 (09:32:48):
Maybe it's a birthday in the morning, night's Christmas or
holiday or something I look forward to that we have
to sleep, the warm want to stay away.

Speaker 7 (09:33:03):
The more we just start to drift, and.

Speaker 9 (09:33:09):
The more you fights drifting.

Speaker 6 (09:33:12):
When we try to stop.

Speaker 21 (09:33:14):
Is something in the same.

Speaker 9 (09:33:18):
Details strong without drifting becuse because we're bore, not just
with the need to relax deeply and to naturally fall asleep.

(09:33:40):
It's our birthright, it's part of our DNA. And sometimes
as we get older in life, perhaps at times who

(09:34:00):
have a bottle the relaxing completely. It's not vainly a
wonderfully pleasent experience.

Speaker 19 (09:34:22):
It's also really easy, very easy, because that's what it is.

Speaker 7 (09:34:44):
It's just.

Speaker 14 (09:34:48):
Deciding.

Speaker 9 (09:34:57):
When you press the play bott h on my recordings,
you have given a permission to my voice.

Speaker 1 (09:35:12):
To relation.

Speaker 9 (09:35:16):
Press that play button. You've given me permission my words.

Speaker 7 (09:35:26):
To faith.

Speaker 9 (09:35:30):
Yeah, positive, I only a positive way, hoping up.

Speaker 7 (09:35:47):
My mind.

Speaker 9 (09:35:49):
To de school and.

Speaker 1 (09:35:57):
He suggests such amazing effects.

Speaker 7 (09:36:14):
Well, you feel right, now.

Speaker 21 (09:36:22):
As well.

Speaker 9 (09:36:25):
As those changes thet Long after we recall the thais,
those changes with dem continue to flourish in the world,

(09:36:48):
transforming life in publicity beautiful way.

Speaker 7 (09:37:01):
And now.

Speaker 9 (09:37:05):
O yourself the steaming with spirits of safety cot promise.

(09:37:41):
He spilled some noise such an hour of pace to
be and that poss the child?

Speaker 7 (09:38:32):
Is it? Do you mind? That is?

Speaker 9 (09:38:44):
Its? Just didn't mind would be less filled.

Speaker 7 (09:38:53):
If I say.

Speaker 21 (09:39:01):
It is from now on your mind.

Speaker 1 (09:39:04):
Be jacks negativity.

Speaker 7 (09:39:11):
Now looking to stop.

Speaker 9 (09:39:13):
Medicy negativity risis, you would just say stop stop the negativity.

Speaker 7 (09:39:36):
Turned around the leading mine.

Speaker 9 (09:39:47):
Stop and then alsiity disappe. Let you notice that you

(09:40:09):
feel way last speak now do actuate yourself because you're

(09:40:30):
the person that's study of the one that's opened your
mind up to the sickle bads.

Speaker 21 (09:40:45):
You can feel that by and in mind.

Speaker 7 (09:40:58):
That the boy.

Speaker 9 (09:41:01):
Wanted the chest.

Speaker 7 (09:41:06):
Don't sleep? What's wise? Do spa.

Speaker 9 (09:41:46):
Sp speaks?

Speaker 20 (09:41:51):
Spring it too too bad?

Speaker 7 (09:42:07):
It's fat.

Speaker 9 (09:42:13):
I think I think this doesn't deserves to be.

Speaker 7 (09:42:16):
He doesn't.

Speaker 21 (09:42:22):
Toss it?

Speaker 9 (09:42:37):
Yeah, yeah, that soation.

Speaker 7 (09:42:51):
Peace bost.

Speaker 9 (09:43:33):
Whom you didn't know.

Speaker 7 (09:44:00):
You h.

Speaker 21 (09:44:08):
What's to.

Speaker 7 (09:44:23):
H?

Speaker 20 (09:44:38):
Why eight to.

Speaker 7 (09:44:55):
Nothing? H H H H

Speaker 20 (09:47:48):
S assass