 Hello and thank you for joining me for the Deep State of Relaxation for Chronic Pain. Welcome to this meditation. I'm delighted to guide you into a very deep state of physical and mental relaxation. So please be sure that you won't be distracted by any one or anything or any device nearby. Turn them off, put them in a position of place where maybe in another room we'll put them on silent. This is a time that's very important for you so there's no need for any interaction with the outside world. Get into a very comfortable position now with your maybe your favorite pillow or your blanket whatever you so wish. Join me now and just close your eyes. You can be sitting or laying down however is best for you. Your clothing, well you should be loose and comfortable. Don't be restricted around your waist and allow yourself to be full and easy in your breathing. You know that you are in a very safe and secure place and absolutely nothing will distract from you during this duration of the session. Nobody needs you. You have nowhere to be and nowhere to go. So just be grateful for this moment exclusively for you. This is an occasion of rest and relaxation just to nourish you from the inside out. You deserve this break from a very busy world that's around you. You know how to make time to be with your family and friends or how about when you take time to help somebody to get their job done. Well on this occasion you've made to be with you. Allowing for this date with yourself is allowing the natural sources of healing and strength that within you to become fully present. Bringing awareness to the fact that each moment that passes by is part of your life experience. It's here and it's now and then it goes. It becomes only a memory. As humans we have a tendency to want things to be different from what we're experiencing right now. But we're going to let this desire vanish and allow things to be exactly how they are. So don't try to change anything or even wish that you change something during the session. Experience letting yourself be exactly how you are in the very moment. Any judgments you have about yourself or critical things you usually think about your body or your mind. Just let it fade away. These things don't matter at all. This is a date with yourself. And there's no right way to feel. Just as there's no wrong way to feel. Feelings are simply just feelings. Acknowledge how you're able to sense any sensations in your body in the moment and accept it. It's completely okay to feel whatever you're feeling. So just let your arms feel heavy by your sides. Just notice what your fingertips are touching right now. Can you feel your thumbs in particular? How about your pointing fingers? Sense what they're touching. What about your middle fingers? How do you how does a ring feel? They're touching. Is there any sensation? Become aware of anything that's happening in around your hands. Become aware of your breathing. Follow it. Don't change it. Just let it be. Bring awareness to your belly and just observe your belly rising and falling with your breath. Your body expands and contracts when you breathe just like a tiny baby when you breathe. This is the most natural way. And I want you just to become aware of your toes. Notice each one of your toes. What do they feel like when they're touching? Can you imagine that when you breathe in you can actually breathe all the way down to your toes breathing in and down to your toes right now and allow on the out breath your entire legs to become very deeply relaxed. And imagine the same things with your fingertips. Allow your breath in. Feel your breath traveling all the way to each fingertip and then opt the entire arms become very relaxed. Just noticing again the gentle rise and fall of your belly up and down. Expanding and contracting. Now use your beautiful imagination to witness your breath as it's going all the way up to your head filling your mouth, your eyes, your nose, your ears. Just allow on the out breath your head becomes more relaxed than it's ever been before. Inhale all the way in to the tiny areas of your brain which restores your mind and on the exhale your mind becomes more open and relaxed than it's ever been before. Very good. Whatever feelings you're having right now just notice them as if you're an observer sitting and relaxing on the beach watching the great and powerful ocean that represents you. You can only see the surface of this ocean but below there's much happening and great change taking place. And right now your body is accessing its natural healing capabilities. You don't have to do a thing. All you need to do is relax and observe. Just look out upon your ocean and know that all is well. All is being taken care of. All the ocean needs from you is your kindness and trust. And now just though allow yourself to relax even more just by feeling the gentle sun caressing your skin as you rest on this magnificent beach. The sun is healing and it allows for growth all over the earth. Now it's healing you. Feel your feet in the sand and notice how soothing it is. Perhaps you can hear the waves crashing on the sand you're fully able to let go here. There's no desires no feelings no thoughts you're just completely present in the moment. Enjoying watching your ocean and knowing that you don't even need to see what's going on below the surface. All is well in these great waters that represent you. Just be with those waters for a moment. If there's any moment in these things where you feel any pain or discomfort or emotions or thoughts just allow them give them the space lean back allow them the space to move and leave. Back to the great ocean the beautiful waters. Feel the healing taking place. Feel the ability to observe anything that's going on around you outside of this meditation. Just let it go and come back to yourself on the beach. Feeling the healing energy and understanding the great gift of being the observer of letting all of these things just go. Creating the space to allow it to just pass right through and condition take a deep breath in gently allow yourself to become aware of the surroundings in the present moment. It's your time to open your eyes and feel gratitude for yourself and truly understand how this wonderful experience has helped you but importantly the time you have given to yourself. God bless you. Be love and give love. Have a wonderful day. Take care. Bye bye.