(music) (10 hours) Hypnosis for Bruxism (Teeth Grinding) Relief | Jason Newland | 11th August 2025 - Hypnosis for sleeping deeply

Episode Transcript
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Speaker 1 (00:00):
Hello, and welcome to Jasonnewland dot com. My name's Jason
new Land, and welcome to this recording hypnosis for bruxism

(00:24):
teeth grinding relief. Please only listen when you can safely
close your eyes, and only listen to this with permission
from your doctor or medical practitioner, because this is not
a replacement for any kind of medical intervention or advice. Now,

(00:56):
I'd like you to take a moment to get completely comfortable.
Find a position where you can relax fully, completely comfortable,

(01:21):
whether you're sitting down on a comfortable chair that supports
your body or lying down fully relaxed. Just gently allow

(01:45):
your eyes to close, and begin by taking a deep,
cleansing breath, breathing slowly through your nose and exhale out

(02:07):
through your mouth. Feel the cool air entering in, the
warm air flowing out. And don't worry if you're not

(02:29):
breathing in and out at the same time that I'm
actually mentioning it. That's not important. Just go in your
own time and experience comfort and relaxation in your own

(02:51):
way as you just continue breathing at your own natural,
slow soothing pace as smooth, deep breaths that begin to

(03:25):
calm and sent to you, And this happens naturally. You'll
find the longer that you listen to my voice, the

(03:47):
more relaxed your breathing becomes. A more relaxed to your
body becomes more relaxed, your breathing becomes, your mind slows down.

(04:09):
You may notice then not only does your breathing becomes slower,
but it may also become deeper. And this is all effortless.

(04:42):
It happens completely naturally, comfortable and relaxed. As you continue

(05:13):
breathing in your own slow soothing pace, smooth, deep breaths
begin to calm and sent to you, and with each exhale,

(05:44):
you can imagine any surface tension in your body melting
away little by little, and as you continue to breathe calmly,

(06:19):
starting to shift your focus inward, noticing the sensations around you,

(06:43):
the ambient sounds in the room, and the feeving of
the surface of your bed or your chair supporting your body,

(07:05):
with the texture of your clothing against your skin. You
can simply observe these external details and acknowledge them, then

(07:43):
let them fade into the background. Now turn your attention inward,
because any back crown sounds can just wash over you,

(08:05):
causing more relaxation. Knowing that the only thing that's important
for your attention right now.

Speaker 2 (08:21):
Is you.

Speaker 1 (08:26):
As you scan your body and mind for any area's
attention or thoughts they're holding you back, anything that's getting

(08:48):
in the way of you relaxing deeply, and you might
mentally rate your overall tension from zero to ten. Notice

(09:12):
which parts of you feel the most tight and which
parts feel more at ease, because there's no need to

(09:36):
change anything. Just become aware of how you're feeling in
this moment. Now, bring your awareness to your jaw gently.

(10:10):
Notice how your jaw is positioned. Are you clenching or
hold intention there right now? Again, you don't need to

(10:34):
adjust it, not yet. You can simply observe any tightness
in the jaw or your face. You don't need to
let it relax completely. If you're not ready. You can

(11:00):
allow that to happen naturally or maybe a little bit
later on in this recording, because your mind is just
checking in with this part of your body, listening to
what it has to say, and if you do notice tension,

(11:30):
you can just acknowledge it and know that relief is
on the way. Now take another deep breath in, and

(11:57):
as you exhale, conscious release your jaw. Let the lower
jaw drops slightly or your teeth parts gently, allowing your

(12:20):
mouth to unclench as you feel that small movement as
a sign that it's okay to let go. As you

(12:40):
notice if your jaw already feels a bit more relaxed
just from the simple release, and you may feel a

(13:05):
hint of softness in the muscles around your mouth and
along the side of your face. Now allow that initial

(13:26):
relaxation to settle in, and this time will try something different.

(13:46):
Very lightly tense your chore. Gently bite down just enough
to feel a mild tightness in the muscles of your jaw,
not hard enough to cause pain or discomfort, just a

(14:11):
slight pressure. Now, notice how the sides of your face
and your temples engage when you do this. And let's

(14:31):
hold that gentle tension for a few seconds and observe
the sensation. Observe the firmness in those strong jaw muscles

(14:52):
as they work to keep your teeth together. Because you
are fully in control of this tension, you are choosing
to feel it just for now so that you can

(15:18):
recognize it. Now slowly let that tension go. As you
imagine at tension as a material that you can dissolve,

(15:44):
and perhaps its ice slowly melting into water or butter
softening in warmth. You can gradually loosen your jaw, allowing

(16:11):
your teeth to separate or only barely touch with no
pressure at all. You can feel the muscles on the
sides of your face becoming a little softer, a bit

(16:39):
looser with each passing moment. Continue releasing until you reach
a point where your jaw is in a neutral, effortless state,

(17:05):
and your teeth are not clenched, they might not even
be touching, and the muscles of lego of that tight hold,
and you can notice how different this feels compared to

(17:29):
the tension that was there before in the past. And
even if there's still a tiny bit of tightness remaining,
you've significantly reduced the pressure and this neutral jaw position

(18:02):
is neither clenched nor strained. It's just relaxing. It's just resting.

(18:23):
As once again, gently bite down just a little, adding
that slight tension back in for a brief moment, you

(18:47):
can feel those jaw muscles contracting. Hold in your mouth
close firmly, but comfortably and now completely relax as you

(19:18):
let all the tension leave your jaw at once, as
you release it entirely, completely relax so that your lower

(19:41):
jaw might even drop open slightly, almost as if it's
a string holding your jaw up that has been cut.

(20:01):
The string holding your jaw up has been cut, and
now your lower jaw can simply float or hang freely,
effortlessly and relaxed, and your mouth may naturally fall open

(20:34):
just a bit, with your lips parting as all those
muscles go loose and limp, freeing your face from any

(20:59):
grip of tension whatsoever, and you can enjoy that sensation
perhaps a feeling of lightness or really in your jaw

(21:30):
as if it's almost weightless, and you mighty even notice
the urge to yawn, which is a great sign that

(21:55):
you are relaxing deeply, so deeply. Now take a moment

(22:19):
to save this relaxation in your jaw, because this is
the feeling you want to come back to, a jaw
that relaxed stands at ease. And any time I remind

(22:50):
you to relax your jaw, you can retire and to
this sensation of deep comfort in your jaw, looseness, calmness,

(23:13):
so easily allowing your lowered jare to hang loosely in
a comfortable slack position, because you're training yourself that this

(23:41):
is the new natural state when at rest, your jaw unclenched,
your lips and all those muscles around your mouth smooth

(24:11):
and calm. No that you've begun releasing the tension from yourture.

(25:09):
Let's spread this relaxation to the rest of your body,
from head to toe. As you start at the top
of your head, imagine a warm, gentle wave of relaxation

(25:38):
touching your scalp, and perhaps you feel pleasant tingling sensation
as your scalp muscles let go. Your scalp muscles let go,

(26:05):
and this wave of comfort begins to flow down over
your forehead, smoothing out any creases or tightness there, and

(26:33):
it washes over the back of your head and around
the sides, southing your temples and your ears. Relaxing, calming,

(27:00):
and peaceful. As you feel it now gently drifting down
over your face, your eyebrows softened and your eyes relax

(27:28):
deeply and sink comfortably into their sockets. Has the tiny
muscles around your eyes let go, and your eyelids feel

(27:58):
pleasantly head and at ease. As the relaxation continues to
flow over your cheeks, your nose, your mouth, and your chin,

(28:37):
and all the muscles in your face become slack and soft.
As you notice your cheeks in particular, allowing them to

(28:59):
lose and as if they could melt like warm wax,
releasing any tension, and your lips are soft and parted

(29:29):
and deeven. Your tongue relaxes deeply, resting gently in your mouth. Now,

(29:56):
this calm sensation in your face might even cause your
jaw to relax see even more deeply, and if any

(30:20):
residual tightness lingers in your jaw, you can let this
wave of relaxation melt it away. Now imagine the muscles

(30:43):
of your jaw and cheeks becoming as soft as butter
on a warm day. All tightness drift in a way

(31:05):
as you completely let go of any remaining grip in
the jaw, and you might find that as your cheeks

(31:28):
and face relax, your jaw naturally remains loose and unclenched

(31:49):
because it feels so good to release these muscles completely.
As you allow this feeling to flow into your neck,

(32:19):
and the muscles on the sides and the back of
your neck lengthen and unwind. Any knots or stiffness in

(32:45):
your neck dissolved as the warm relaxation travels downward down.
Your throat is soft and you swallow easily and comfortably.

(33:17):
And if you notice any tightness in your throat or
the base of your jaw, just give yourself permission to
let that go to as relaxation is spreading and you

(33:45):
just continue to naturally pree slowly inviting that war warm,
calming wave to move down through you. Now you can

(34:23):
feel your shoulders and perhaps one of the places these
could be one of the places that you carry stress.
And just allow your shoulders to drop and unwind, drop

(34:47):
and unwind, releasing their load, and they might sink down
a little as all the tightness strains away. And as

(35:09):
your shoulders relax, notice how your jaw relaxes even more
deeply at the same time, because sometimes we unconsciously tighten

(35:33):
our jaw when our shoulders or neck our tents. So
now as your shoulders soften, your jaw is automatically loosening

(35:54):
further in both your lowered your and your shoulders fall
into a state of complete relaxation as the muscles have

(36:20):
given up their hold because they are literally letting go
of the weight of the day. Now, the way of

(36:43):
relaxation continues to spread from your shoulders down through your arms,
and you can feel it like a gentle warmth or

(37:07):
a soft heaviness moving from your shoulders into your upper arms,
flowing through your elbows, down to your forearms, into your wrists,

(37:40):
and all the way down to your hands and fingertips
as you release any tension you might be holding in

(38:05):
your biceps, your forearms, even your hands, as your arms
grow pleasantly heavy and limp, as if they could just

(38:33):
sink down completely supported by the surface beneath you, and
you might feel a slight tingling in your fingertips as

(39:01):
stress drains out through them leave in your body as
every muscle from your shoulders to your fingers is loose,

(39:28):
now heavy, and comfortably numb in the best possible way. Now,

(39:53):
remember to relax your chaw again if you feel any
hint of tightness creeping back in, because sometimes as we

(40:15):
relax one area another area might try to hints up
out of habit. So you can take a second now
to check your jaw and let it soften once more.

(40:47):
Very good, You're doing such excellent work teaching your body
what true relaxation feels like. Now bring your focus to

(41:10):
your chest and torso, and with your next slow breath in,
imagine the wave of relaxation starting at your chest and

(41:31):
spreading outwards. So as you exhale, feel the chest muscles
release any tightness, and you'll breathe in stays deep and

(41:55):
calm as this relaxation radiates through your rib cage, your
upper back, and your middle back. As you feel the

(42:22):
muscles between your shoulder blades letting go and the tension
and your mid back dissolving, and does that soothing sensation

(42:51):
wraps around your torso ease in your upper belly and
your lower back. Your stomach is soft and calm, and

(43:12):
your lower back is letting go of any tightness with
each breath out, relaxing even more deeply. And if you

(43:39):
notice any tension remaining in your belly or your back,
see if you can release it now, maybe by arching
or adjusting slightly, then settling into comfort, allowing this relaxation

(44:20):
to sink ee and deeper, flowing into your pelvis and
hips and These larger muscles carry us through the day

(44:42):
and often hold some stress, but now they are unwinding,
growing heavy and relaxed. As you feel the gentle loosening

(45:13):
in your hip joints, and let that spread into your
glutes and thighs. As your upper legs become heavy, as

(45:36):
if all the energy keeping them tense is just draining
down through them, and as your thigh muscles lengthen and soften,

(46:01):
this wave of comfort and relaxation and deep release moves
further down into your knees yeas in the choints, and

(46:24):
then into your calf and shins deeply release in any
tightness there. And finally it reaches your ankles, feed and toes.

(47:03):
As you feel the last bits of tension flowing out
of the bottoms of your feet as though it were
a dark liquid being drawn out. Leave in your legs

(47:28):
completely relaxed and at peace, yeave in your toes, uncurl
and relax deeply. Now in your entire body is deeply relaxed,

(48:07):
from the crown of your head all the way down
to your toes, and you can take a moment to
appreciate this feeling where everything is loose, limp and comfortable,

(48:42):
and your body feels warm, heavy, and calm, as if
you're rap dinness soft blanket of serenity, And in this

(49:12):
state allow the relaxation to deepen e even further. And
you might imagine that with each breath you are drifting

(49:34):
down to a deeper level of calm, and with avery
gentle inhale and exhale, it takes you one step deeper

(49:57):
into tranquility. Now, perhaps you experience a pleasant floating sensation,

(50:22):
as if your body is so relaxed it could drift
like a cloud or a feather. Or maybe you feel
so heavy and grounded that you are sinking into the

(50:44):
bed or chair supported safely by gravity. Because either experience
fine weather, floating or sinking both signify letting go and

(51:16):
being at ease, and you can just sink into this calm,
peaceful state where nothing matters except this moment of rest.

(51:48):
Now imagine that you're standing at the top of a soft,
safe stack that leads into an even deeper state of relaxation,

(52:14):
and there are ten steps down, and with each step
you descend, your relaxation doubles and your mind becomes more

(52:35):
peacefully focused on my voice. Now take a step down
to step ten, drifting deeper. Step nine twice is relaxed,

(53:12):
feeding safe. Step eight a wave of heaviness annulembs comfortably heavy.

(53:49):
Seven going down deeer calm, six feeding so wonderfully relaxed.

(54:36):
Five halfway down, sinking into serenity. Four deeper still, mind

(55:11):
quiet and open. Three nearly at the bottom, a profound

(55:44):
peacefulness within you. Two almost completely there, just one step

(56:21):
away from the deepest relaxation.

Speaker 2 (56:47):
One.

Speaker 1 (56:53):
Y step off into a tranquil, secure space in your mind.
Now is deeply relaxed as you can be now in

(57:31):
this deeply relaxed state, Just notice your jaw once more,
and even after relax in your entire body, sometimes tension

(57:52):
can sneak back into the places to habitually hold it
or did in the past. And if you sense any
tightness at all in your jaw or face, just let

(58:15):
it go. Now you can deliberately relax your jaw completely,
just as you did before. You can feel your lower

(58:39):
jaw drop, or your teeth parts slightly, and your lips
and cheeks becoming even more soft as you let that calm,

(59:05):
loose feeling return to your jaw. In fact, feel all
the remaining tension anywhere in your body, drain away now,

(59:35):
Drain away now, leaving only a sensation of deprelaxation and comfort,

(01:00:00):
because now you are profoundly relaxed, profoundly comfortable and peaceful
both in mind and body.

Speaker 3 (01:00:23):
Calm, peaceful, at ease.

Speaker 1 (01:01:24):
Now that you are deeply relaxed, let's introduce some gentle
imagery to further soothe your chore and release any lingering,

(01:01:47):
tensional stress from the past. So in your mind's eye,
imagine a warm, soft light glowing at the sight of

(01:02:08):
your jaw. Now it might be a soft golden color,
or it could be any color that you feel represents
heaving and calm. And just feel the warmth of this

(01:02:37):
gentle light bathing your jaw muscles, and it's almost like
the feeling of sunlight on your skin on a perfect day,

(01:03:06):
or a warm towel placed gently along the sides of
your face. As this warmth penetrates into your muscles, loosening them,

(01:03:32):
melting away any hardness, and you can picture the tightness
as ice or wax, seeing it clearly melting under this

(01:03:56):
soothing light, drift in away and disappearing as the muscles
of your face respond by becoming even more supple and relaxed,

(01:04:23):
as if they could stretch and yawn comfortably without any effort. Now,
just imagine this warm, healing light has a color, perhaps

(01:04:52):
a tranquil blue or a gentle golden glow. It's up
to you as you see it flowing in with each
breath you take. Each time you inhale, this colored light

(01:05:20):
enters through your nose or mouth and travels straight to
your jaw and facial muscles, infusing them with deep relaxation.

(01:05:48):
And every exhal carries away any remain in tightness or discomfort,
blowing it out and far away from you. As you visualize,

(01:06:13):
a faint mist or smoke of tension leave in your
mouth as you breathe out, dissolving into the air, never

(01:06:33):
to return with every breath cycle, calming lights in and
tension out. And you might also picture a pair of

(01:07:04):
hands giving you a tender massage gently along your jawline
and cheeks. And these could be the hands of a
skilled massage therapist or even a comforting presence you trust

(01:07:35):
and feel the thumbs pressing gently into your cheeks, making
small circles that release tension, and feel fingers lightly rubbing

(01:07:58):
the hinges of your jaw right in front of your ears,
and ease in those knots because the touch is warm, gentle,

(01:08:28):
and safe. And as the message continues in your imagination,
just sense how the muscles respond unwinding, lengthening and letting go.

(01:09:08):
And perhaps you even feel a soft click or shift
as your jaw joint relaxes into proper alignment, free in itself.

(01:09:32):
Forever had any soreness or tightness is fading under these
soothing emotions, replaced by relief and comfort. Now allow this

(01:10:00):
imagery to broaden, and in your mind, find yourself in
a peaceful place where you feel completely at ease. Now

(01:10:23):
this might be a calm beach at sunset with the
sound of gentle waves lapping against the shore, or perhaps
a quiet forest clearing where warm sunlight filters through the

(01:10:44):
leaves and you can hear a soft breeze. Perhaps it's
even a cozy room with a fireplace where you're wrapped
in a soft blanket. And wherever it is, just visualize

(01:11:13):
the details, the colors, the sounds, the sense, and in
this place you feel safe, calm and protected. Now, notice

(01:11:49):
that in this special safe space, your whole body feels relaxed,
and your jaw is naturally loose. Maybe you're even smiling softly,

(01:12:13):
because here there's no stress at all. And if any
thoughts or worries try to follow you here, you can
see them gently drift away like clouds, unable to disturb

(01:12:38):
your peace. And you might hear the distant call of
a bird or the whisper of the wind, re minding
you that nature itself is peaceful and you are a

(01:13:05):
part of that piece. And in this place, tell yourself,
I am safe, I am calm, I am free of tension.

(01:13:38):
You might even repeat these words in your mind, letting
their truth sink in. I am safe, I am calm,

(01:14:05):
I am free of tension. And as you breathe in
this tranquil place, imagine that on the exhale you sigh
out every last bit in attention. Any worries or emotional

(01:14:33):
burdens you've been carrying begin to evaporate. And if there
has been any stress or inattention contributing to your teeth grinding,

(01:14:55):
just see that stress as pebbles in your pocket that
you can now take out. Just drop on the floor,
one by one, pluck out those pebbles of worry or anger,

(01:15:20):
or frustration, anything that doesn't serve you, and toss them
away for good. Here then vanish with a soft sizzle

(01:15:45):
or a tiny splash, gone for good. And with their
every pebble you discard, you feel lighter, calmer, more at peace.

(01:16:12):
Now direct your focus specifically to any emotional or unconscious
triggers that have been linked to your bruxism. Perhaps without

(01:16:36):
realizing it, you've been holding onto stress, worry, or even
unexpressed anger, and your jaw took the burden of those feelings.
And in this state of deep relaxation, you can find

(01:17:01):
let those feelings go. And you might even imagine that
these negative emotions as a dark cloud or a heavy
weight around your jaw and shoulders. And notice that as

(01:17:25):
soon as you acknowledge it the way it begins to lift.
So just give yourself permission to release it completely, Release
it completely, and you can watch that dark cloud begin

(01:17:49):
to drift upward and away from you, getting smaller and
lighter as it does as it moves away, disappearing into
the sky. Or you can see the weight to simply

(01:18:18):
dissolve off of you, absorbed by the warm earth, or
blown away by a kind wind. Telling yourself gently. I

(01:18:41):
release any tension, anger, or worry I have been holding
in my jaw. I no longer need to carry these feelings.

(01:19:03):
I release any tension, anger, or worry I have been
holding in my jaw. I no longer need to carry
these feelings. Because you are now forgiving yourself and others

(01:19:33):
for any of the day's troubles. You are letting go
of the day's stress, and any feelings of guilt, aggression,
or nervousness that you used to live in your jaw

(01:19:55):
are now flowing out of you, disappearing now, and you
start to find the things that used to upset you
or make you anxious just no longer have the same

(01:20:17):
effect on you. It's as if you can now see
them from a distance, see them as small and harmless,
unable to disturb your inner calm, and you recognize them

(01:20:45):
for what they are, just passing moments or thoughts, just
pass in moments or thoughts, and you choose not to

(01:21:09):
let them upset you anymore. And in this moment nothing
bothers you because you are calm. Your mind is clear
and untroubled. So now that you've released so much tension

(01:21:41):
and emotion, let's reinforce positive habits and beliefs to ensure
that your jaw remains relaxed and comfortable going forward. And

(01:22:06):
in this deeply receptive state, your unconscious mind is open
and ready to absorb these helpful suggestions. Because each affirmation

(01:22:29):
I say, you can choose to visualize it to feel it,
or you can choose to simply know that it is
true for you. Your jaw is really relaxed and at peace.

(01:23:10):
Feel how natural it is for your jaw to remain
loose and limp when you are at rest. This relaxed
your position is becoming your new normal, especially during sleep,

(01:23:38):
as night after night, your jaw muscles remember this feeling
of freedom and stay relaxed automatically because you are in

(01:24:03):
control of your body and responses, and even while you sleep,
your mind remains aware and protective, monitoring the tension in

(01:24:30):
your jaw, and if your unconscious mind senses any clenching beginning,
it will gently and automatically release that tension for you

(01:24:57):
and you don't even have to weigh cup as part
of your mind stays watchful, always keeping you safe, ensuring
your teeth stay slightly apart, and your jaw stays loose

(01:25:28):
because you can trust this part of you to guard
your comfort. Now, any time you feel stress, you respond

(01:25:51):
with calm because the old habit of tightening your jaw
in response to stress is completely dissolving. And from now on,

(01:26:14):
whenever you encounter stress or strong emotions, you'd naturally take
a deep breath and relax instead of tensing up like
the past. And this happens whether you're awake or asleep,

(01:26:43):
and stressful thoughts just cue you to exhale and leto
and your jaw stays serene. Now you become aware of

(01:27:14):
any clenching instantly, because if you ever begin to clench
or grind your teeth, you will immediately become aware of it,

(01:27:35):
either consciously or unconsciously, and the moment that awareness comes,
it acts as a soft alarm. The signals you to

(01:27:57):
relax deeply, and in that moment, you'll automatically release every

(01:28:20):
muscle in your body, especially your jaw, and the gripping
simply fades away as soon as it starts, because your

(01:28:46):
mind knows you just don't need that anymore. You now
have relaxation because you prefer calm and comfort. Now, grinding

(01:29:19):
or clenching used to be something your body did when
it felt anxious or upset. But you don't need that
cope and mechanism anymore because you've learned better ways to
handle those feelings through relaxation and let it go. In fact,

(01:29:50):
any time you used to grind your teeth out of
aggression or nervousness, you now find your yourself breathing deeply
and remaining calm instead. And it feels so much better

(01:30:14):
to respond with calm. And you might even notice that
day by day you feel more relaxed in general, and

(01:30:39):
little things that used to irritate or worry you just
roll off your back now hardly affecting you because you
are naturally adopting a more ease going and peaceful approach

(01:31:05):
in all areas of your life, and this reflects in
your jaw remaining at ease. Now your sleep is deep

(01:31:25):
and protected, and each night, as you lie down to sleep,
you immediately recall this feeling of a relaxed jaw, and

(01:31:47):
it becomes a signal for your whole body to relax,
and your unconscious mind knows that a arm jaw means
it's time to rest, and so a wave of drowsingness

(01:32:10):
and comfort will flow over at bedtime and all night long,
your sleep will be sound, deep and comfortable, and if

(01:32:35):
there are any disturbances, or if your jaw muscles begin
even to slightly tense, then that watchful part of your
mind will notice and automatically release it, keeping you safe

(01:33:03):
and comfortable, allowing you to continue sleeping deeply, knowing that
you are protected from any harm. And in the morning

(01:33:28):
when you wake up, your jaw will feel loose, painless
and free, relaxed and comfortable, and you might even notice
in the days that come that any soreness in your

(01:33:52):
jaw or teeth from past grinding begins to heal as
you have stopped aggravating it, and you wake up feeling

(01:34:12):
refreshed and grateful that your body is learning this new
habit of deep relaxation because you are safe and are

(01:34:35):
in control, and you can remind yourself that you are
safe now and the stresses of the day cannot bother
you here because you have taken the time to care

(01:35:00):
for yourself and you deserve this peace. Because your unconscious
mind is your ally, and it will only accept suggestions
that are beneficial for you, and it is fully committed

(01:35:28):
to helping you keep your jaw relaxed and healthy, and
you can trust yourself because you're in complete control of

(01:35:50):
your responses, and you choose relaxation and comfort, and this
gives you a profound sense of security and confidence. And

(01:36:16):
you realize that you have the power to make this change,
and you are doing it successfully. And each time you
practice this deep relaxation, you reinforce the new habits of

(01:36:42):
a loose, tension free jaw. And over time, this positive
habit becomes stronger and stronger, and the old habit simply

(01:37:05):
fades away, becoming a distant memory. So just take a
moment now to absorb these truths. They are sinking deeply

(01:37:27):
into your mind, taking root, and picture them like seeds
that you have planted in a garden. And you have
planted the seeds of relaxation, awareness and calm. And over

(01:37:57):
the coming days and nights, these seeds will grow and
they will blossom into automatic actions and feelings. And in

(01:38:18):
the moment you start to clench, a gentle wave of
relaxation will wash over your jaw, and the moment you
feel stress, a calm breath will send to you. Because

(01:38:40):
these changes are happening naturally and surely, and you can
feel proud of yourself for making this positive change. You

(01:39:01):
can feel relieved at how much more comfortable you already feel. Now,
before we finish, let's reinforce your sense of safety and

(01:39:27):
control so that you can carry these feelings with you
always relaxed. Deep within your mind understands that it does not,
indeed to grind or clench to deal with feelings. And

(01:39:54):
you might consciously know, or you might not know why
the habit started, perhaps long ago to cope with anxiety
and stress from the past, But it doesn't matter now

(01:40:17):
because that was then and this is now, and you're
no longer that anxious child or stressed person that didn't
have better tools to deal with this situation, and you

(01:40:40):
have grown, you have learned, and you are safe, and
any original reason for their habits long past, and live

(01:41:00):
in a new chapter where relaxation and peace guide you.
And understand that your unconscious mind is powerful and it's
working just for you, And even as you sleep, it

(01:41:29):
stays awake enough to protect you and your jaw. Just
as your heart keeps beating and your lungs keep breathing
through the night, your mind can keep your jaw relaxed

(01:41:54):
with the same kind of automatic protection, so you can
sleep soundly and confidently knowing that a wiser, deeper part
of you is now on guard, monitoring your jaw muscles

(01:42:26):
and instantly releasing any tension because you have essentially delegated
this job to your unconscious mind, and it will handle
it for you. That's what it's there for. And this

(01:42:53):
realization makes you feel very safe that you can truly
let go and rest because a part of you that
never sleeps is taking care of your well being. Now,

(01:43:16):
feel this sense of security warm you from within, and
you may like to imagine it as a soft blanket
of light wrapping around you, or a protective guardian watching

(01:43:37):
over you, knowing that you are protected, knowing that your
teeth are protected, knowing that your jaw is protected, and

(01:44:01):
you'll only ever press your teeth together when it's absolutely necessary,
like when eating, and even then it will be with
appropriate force and never excessive, because your unconscious mind knows

(01:44:30):
the difference. That's why it keeps your teeth apart or
just lightly touching when you're relaxed, and there's no need
to clench. As you visualize right now that whenever you

(01:45:00):
will fall in asleep, your mouth is relaxed, perhaps a
tiny gap between your upper and lower teeth, and your
lips maybe lightly closed or slightly open, and your jaw

(01:45:29):
hinges slack and soft, because this is the ideal position
for rest. And you hold this effortlessly through the night.

(01:45:55):
And if any point in the future you find yourself
in this situation that would once have caused you to
grind or clench, you will immediately remember the tools you

(01:46:15):
have now. You remember to breave to become aware, you
remember to release, and perhaps you'll even hear my voice

(01:46:38):
in your mind saying, relax your jaw. Relax your jaw,
Relax your jaw, and just like that, you will relax

(01:47:01):
it feeling all tensions slip away, and this response will
become so natural to you that it happens on its own.

(01:47:23):
And you have retrained your habits, effectively replacing the old
response with this new, healthier one. And you know that

(01:47:43):
you have done excellent work today because you allowed yourself
to relax. You allow yourself to let go and to
program old patterns, and your body and mind are thanking

(01:48:07):
you for this. You may even feel a sense of
joy or relief, knowing that you have taken a big
step towards peaceful, uninterrupted sleep and better health for your

(01:48:29):
teeth and your jore. Now it's time to finish this
session in a way the best search you and you
have a choice of how you would like to conclude,

(01:48:53):
and both options will reinforce the positive changes you've made.
You can drift into a deep sleep, So if you're
listening to this at bedtime or simply wish to continue sleeping,
you can allow yourself now to drift off into sleep

(01:49:18):
a de RESTful sleep because there's no need to become
fully alert. You can just ignore the wake up queues instead,
feel yourself sinking deeper into comfort, and your unconscious mind

(01:49:42):
is absorbed all of the suggestions and it will keep
working on this positive transformation while you sleep. In fact,

(01:50:03):
as you sleep, every breath and every moment of your
relaxation will future cement these changes, and you'll sleep soundly

(01:50:26):
through the night, jaw relaxed and comfortable, and you'll have pleasant,
calm dreams, and when morning comes, you'll wake up naturally,

(01:50:59):
feed refreshed, reenergized, and happy, with your jaw feeling great.

(01:51:22):
And if you need to wake up now, for example,
if this is a daytime session or a short nap.
You can choose to return to full wakefulness, and I
will count from one up to five. With each number,

(01:51:44):
you will become a little bit more alert and energized,
and by the time I reach five, you will be
fully awake, feeling rested, confident, and in control, bringing all
of these positive feelings and new habits with you into

(01:52:06):
your day. And your jaw will remain relaxed and will
carry this calm awareness forwards as we prepared to count. Now,
and remember it's your choice. You can wake up, or

(01:52:30):
you can just simply drift deeper into sleep and let
the counting fade away. Either way, your unconscious mind holds
onto all of the good suggestions from this session. One

(01:53:00):
becoming a bit more awake. Now if you are awaken,
start to wiggle your fingers and toes gently, and if sleeping,
you're drifting even further down, doubling a relaxation. Two energy

(01:53:32):
returning to your limbs. Perhaps take a deep breath, fill
in your lungs with refreshing air, or if you're sleeping,
you sink even deeper, every muscle completely slack. Three rising

(01:54:01):
up hout of the hypnosis. Now feeling wonderfully good and optimistic.
And if sleeping, you're so deeply asleep, comfortable and safe.

(01:54:25):
Four almost awake, feeling light, positive, and refreshed. If sleeping
you're in a deep dreamy state, healing and resting. Five

(01:54:54):
fully awake, fully alert, and feeling excellent in air every way,
mind clear, body energized, jaw relaxed and loose. And if

(01:55:15):
instead you'll continuing into sleep, you're now fully asleep, enjoying
one of the best sleeps you've had in a long time.
And congratulations on completing this session. Whether you're awake now

(01:55:40):
or asleep, your unconscious mind is already implementing these changes
for your benefit, and you can emerge from this experience
knowing do you have set in motion a powerful positive

(01:56:04):
transformation and you are calm, you are safe, and your
jaw is relaxed and protected. That brings us to the

(01:56:28):
end of this recording. Remember to be kind to yourself
because she deserved to be happy, and be gentle of yourself.
You deserve to feel safe. Lots of love. Bye. Relax

(01:57:01):
in a more deep and meaningful way, maybe in a
way that can not just allow you to feel calmer
now and throughout the time we spend together here, not

(01:57:31):
just relaxed at the end of the recording when it's
finished and you can enjoy that sense of comfort and peace,
but also I think it would be nice to have

(01:58:01):
those feelings of relaxation continue for longer after the recording
has ended, so that you can still benefit from listening

(01:58:33):
to my voice, maybe in a few hours time, perhaps tomorrow,
and then by listening regularly, especially if you find like

(01:58:56):
some people do and myself as well. I sometimes I
find one particular recording that really resonates with me, and
I just listened to it over and over again every morning,
every evening. There was this recording from We're going back

(01:59:28):
to about nineteen ninety nine. It wasn't hypnosis, but it
was a guided visualizations. It kind of was hypnosis, really,
and I managed to find it again and it still
has the same effect on me. And part of it

(01:59:52):
was the person's voice relaxed me. She just felt so peaceful,
and I'd look forward to listening to her in the

(02:00:15):
morning and in the evening. And I knew before even
pressing the play button that as soon as I've done
that pressed the play button. This was in the days

(02:00:38):
of CD players, pressed the play button. In fact, it
might have even been a tape tape recorder. I'd lie
down on the bed and then even without necessarily listening

(02:01:10):
to her words because I had them memorized. Really, it
was as if my body knew exactly what to do,

(02:01:34):
and the muscles just almost went into automatic relaxation, and

(02:01:56):
I remember my mind would slow down. Now. Now, I
was listening to this recording in the early days of

(02:02:16):
learning hypnosis, and long before I ever made any videos
or audio recordings myself, because I didn't start doing that
till two thousand and six, I knew, I knew how

(02:02:48):
helpful I found being able to just let go, to
have that trust in the person that I'm listening to,

(02:03:15):
knowing that it's going to be just as relaxing, if
not more so. Each time you hear my voice, you
may feel the same. Some people have been listening to

(02:03:44):
me for over a decade, maybe not solidly, obviously, not
twenty four hours a day, but maybe people come back.

(02:04:06):
Some people maybe listen every day. That's something that I
do which you may not realize by listening, is when

(02:04:37):
I record these recordings. Now, for example, I also am
affected by the words that I say, so, if I

(02:05:07):
set you focus on your feet, notice your feet relaxing.
I will be focusing on my feet. I will be
noticing my feet relaxing. If I said, focus on your hands,

(02:05:47):
and maybe notice the difference between each hand. Perhaps notice
the air in the room, the temperature of the room.
On the backs of your hands. You may start to

(02:06:15):
notice what almost feels like a very light breeze, even
though there may not be any type of breeze at
all where you are right now. And as you become

(02:06:41):
aware of your hands, I'm also aware of how relaxed
my hands our feeling now. And when it comes to

(02:07:21):
potentially drifting off to sleep, which may be the reason
you're listening, I also feel drowsy when I make these recordings.

(02:07:49):
I also notice my mind drifting. In fact, at times
I've actually fallen asleep without even noticing, and then I

(02:08:21):
carry on talking. And it's only when I listen back
to do the editing I hear snoring and I think

(02:08:42):
I don't remember snoring. I remember talking. This snoring was
a pick turned up. That's why I sound like when
I snore. How I get really into a whole experience.

(02:09:18):
I don't know how you feel. How relaxed do you
feel in your feet? How relaxed you feel in your hands?

(02:09:53):
I have noticed more and more that the more relaxed,
deeper level of comfort you feel, the easier your breathing becomes.

(02:10:30):
It's almost like that additional muscle relaxation. So this allows
you to breathe easier without necessarily focusing on your breath, however,

(02:11:18):
being able to notice the ease in which you breathe

(02:11:47):
so naturally. You breathe so very easily and smoothly. Whenever

(02:12:37):
I imagine my breathing improving, when I've got my eyes closed,

(02:13:01):
I tend to visualize a beautiful field with trees and
flowers producing all that life giving oxygen. It feels nice too,

(02:13:56):
if nothing else, just taking some time away from everything,

(02:14:26):
enjoying that feeling of peace serenity with a joyful heart.

(02:15:24):
Time seems to just drip by, so very slowly, relaxed,

(02:15:56):
so deeply peaceful, completely unattached to any thoughts whatsoever in

(02:16:35):
this moment, completely free, noticing that your mind has slowed down.

(02:17:48):
Slowed down because nothing really requires your attention, you can

(02:18:35):
enjoy the physical sensations of allowing the stress to drip
out of your body, drip, being out of every part

(02:19:11):
of your body and being released from your brain. H

(02:19:36):
your mind slowly but surely. The muscles in your legs relax,

(02:20:32):
rass so very deep, reas so deeply. And the feelings,

(02:21:25):
the pleasant feelings in your arms and shoulders, deepening each

(02:21:50):
part of your body further and deeper and deeper noticine,

(02:22:32):
the feelings in the back of your neck, the feedings

(02:22:59):
in your wrists, muscles, in the front of your body,

(02:23:47):
I will say, feeding peace deep. There's a sense of

(02:24:31):
pace spreads through your very core. Even when you focus

(02:25:16):
on your mind, her mind becomes be and slower, even deeper, relax,

(02:26:40):
very slow. Your stomach. He's for in your stomach, held back.

(02:27:45):
Notice Notice how relaxed you now feel in the hole

(02:28:14):
of your back, in a spy from your brain all

(02:28:47):
the way down the middle of your back, sending and
receiving millions of missing It's just every day deep comfort,

(02:29:17):
increasing deeply relaxed, your knees, legs, spreading those signals down

(02:30:34):
your spine or cord into air, every part of your body,

(02:30:57):
your shins, in your carf muscles, your outbursts, feelings of

(02:31:46):
peace and tranquility, spreading through your body, tips of your toes,

(02:32:07):
to your eyes, your fingers, all the way till you'll
lower back, letting her reatiner, pace to drift in mind,

(02:33:33):
just wander in a way happy to let go, Let
go completely, Leer said, tranquil your whole body enjoying a

(02:34:56):
sensor listening God, hey, nore ey, enjoy the space, this space.

Speaker 2 (02:37:25):
Of peace.

Speaker 1 (02:37:29):
And safety, sur ery, letting go. Maybe we can just

(02:39:55):
focus on the different parts of your body, just to
notice you forehead and your eyes mutual, so loose, noticing

(02:41:33):
the sense of complete freedom, absolute freedom, day day, peace,

(02:43:06):
wall energy, pace to breathe, so much ease. Yeah, ls,

(02:44:52):
you may or may not have noticed your mind drifting

(02:45:42):
peaceful move many even more deeper in the direction of

(02:46:11):
total blissful pace blisphor pace directed tie to pace co

(02:48:12):
he said, Colm, let him go peace with mind.

Speaker 4 (02:49:03):
Rex body c rex cyax.

Speaker 1 (02:50:02):
Your body feels almost invisible, so very relaxed. Pace from

(02:50:35):
so paym mhm leo, and you could start to notice

(02:51:45):
that you are feeling more relaxed, even though I've not
purposely focused your mind upon that sense of physical comfort

(02:52:07):
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 speech not being particularly fast,

(02:52:41):
and things just generally feel calmer. Just by listening to
my voice, you give yourself an opportunity to take a
break from the day, take a break from your life,

(02:53:08):
as it is, to give yourself a rest, giving yourself
permission to take some time off and to allow your
body to relax and allow your mind to slow down,

(02:53:35):
which in turn releases the tension any stresses that you
had in your body. It's almost as if the parts
of your body just open up, allowing the negativity out

(02:54:05):
and at the same time replacing that negativity with positive
healing energy, which then fills your body up and your
mind to also starts to appreciate those feelings of increasing

(02:54:37):
confidence and almost uplifting feeling positive healing an energy that

(02:54:57):
spreads through your body like a wave of comfort. And
all this comes from just allowing yourself a few minutes,

(02:55:21):
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 settings of comfort and relaxation, calmness,

(02:56:01):
which allows more room for feelings of pleasure and happiness
to move around your body and into your mind, almost

(02:56:24):
as if your mind and your body are sinking together,
almost mirroring each other, with that growing positivity and calmness,

(02:56:47):
And it feels nice, really does feel nice to know
that you are the one that has allowed yourself to
feel more comfort and to experience more of this deep

(02:57:19):
relaxation spreading throughout your body. And as I focus on
each part of your body, you can notice that that

(02:57:41):
part becomes even more relaxed just by focusing on it.
It becomes even more calm and comfortable just by focusing.

(02:58:11):
And as I move down your body, starting at your head,
the parts that you have already focused on will continue
to relax deeply, and those parts that have not yet

(02:58:34):
focused on or just automatically release any remain intention in
anticipation of even more comfort about to come.

Speaker 2 (02:58:58):
Now.

Speaker 1 (02:59:01):
I'm going to start by focusing on your forehead. Just
being aware the feelings of your forehead and then your
background sounds like mister Herbert's opinion, can just allow you

(02:59:24):
to feel even more relaxed. 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

(02:59:50):
sounds around. So as you focus on your forehead, just
notice how it becomes even more relaxed as you focus

(03:00:10):
only on my voice and that part of your body.
Moving down to your eyes, focusing on your eyes, noticing

(03:00:31):
how your eyelids feel so heavy yet so light at
the same time, and all the muscles around your eyes
relaxing completely. Moving your focus down to your mouth, your lips,

(03:01:02):
your tongue, your teeth, you comes the whole of your mouth, relaxing,
calm and lease. As you focus now on your jaw,

(03:01:29):
not just the parts of your jawn, ney, your mouth,
and your chin, but all the way up the size
of your face to your ears, the hole of your jaw,
feeding more relaxed.

Speaker 2 (03:01:57):
And calm.

Speaker 1 (03:02:07):
Focusing on your neck, the front of your neck and
your throat, relaxing and loose and calm. The sides of

(03:02:29):
your neck, the right and left side of your neck,
relax and loose.

Speaker 2 (03:02:44):
And calm.

Speaker 1 (03:02:51):
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 enjoying that sense of

(03:03:19):
increasing comfort and release. Then you can experience in the
back of your neck, moving down your back and moving

(03:03:42):
either side of your spine right from the top of.

Speaker 5 (03:03:47):
Your back.

Speaker 1 (03:03:49):
All the way down to the bottom of your back
down to your lower back. As you move up and

(03:04:10):
down your spine, you can feel the muscles either side
of your spine relaxing even more. And as those muscles relax,

(03:04:36):
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 your lower back. And as

(03:05:01):
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 in the middle of your

(03:05:23):
back also seem to just almost divide from each other,
separating and almost melting, And in your lower back there

(03:05:48):
seems to be an extra special feeling of comfort. The
spreads into your hips, sit down your lower back, into
your hips, into the area where your cosix are, and

(03:06:19):
into your buttocks, and always muscles that spread bring your
lower back into your hip area, start to melt, start

(03:06:42):
to really let go, and even nowhere about to focus
on your shoulders, your back and your spine will continue

(03:07:04):
till let go. Continue to relax.

Speaker 2 (03:07:14):
So calmly.

Speaker 1 (03:07:23):
As you focus on your shoulders, you may notice they're
already feeling really loose. They're already feeding calm, I fear,

(03:08:00):
and those muscles then move from your neck into your shoulders.
Feel so soft and gentle, so smooth.

Speaker 2 (03:08:36):
And calm, and.

Speaker 1 (03:08:48):
The feeling in your shoulders seems to spread deep into
your shoulders, a sense of relaxation, not just traveling deeply

(03:09:12):
into your muscles, but also relaxing the bones and moving
all the way to underneath your arms, relaxing a whole

(03:09:37):
area between the tops of your shoulders and underneath your
arms healing.

Speaker 5 (03:09:53):
You feel so.

Speaker 1 (03:09:56):
Relaxed, comfortable in your shoulders, which sense that's.

Speaker 2 (03:10:10):
Deep healing.

Speaker 1 (03:10:15):
Message into your arms. You may feel almost as if
your arms are not even that because they're so relaxed,

(03:10:42):
so deeply relaxed, so calm, So this the fins spreading

(03:11:32):
all the way down your arms to your elbows, including
your elbows, circumfort spreads a away into rests, your form

(03:12:12):
snderrists so heavy, yet the same time, sunlight and gentle

(03:13:05):
frey sip. Now on.

Speaker 6 (03:13:12):
Your hands, my hands.

Speaker 1 (03:13:42):
So peaceful in your hands. The sensor.

Speaker 2 (03:14:10):
Real pace.

Speaker 5 (03:14:24):
Just seems to.

Speaker 1 (03:14:29):
Feel so familiar on your hands, relax deeply else things

(03:15:41):
things you think it taps, making your attention left front

(03:16:48):
to your body sure counts and man focus till legs.

Speaker 2 (03:18:38):
Like my souls.

Speaker 1 (03:18:41):
And your fises, relax, cough, muscles, just shins a crazy

(03:19:41):
I the feeling a new faints. Sir pays on CycL

(03:22:01):
sait peaceful circom serve peaceful sycom so peace for RelA

(03:23:04):
same peace, fall calm, love that deep relaxation to spread

(03:23:29):
your chest and storm so relax.

Speaker 2 (03:23:44):
Let's you go everything.

Speaker 1 (03:24:01):
So I'm gonna start counting down now, from twenty down
to one. You can imagine in a way it's like
just walking down some steps and each step or twenty steps,

(03:24:23):
and each step represents a level of comfort. Each step
represents a deepening of that comfort, and the furvies you

(03:24:48):
walk down those steps deeper and more relaxed you feel.
So starting with number twenty twenty, nineteen, eighteen, seventeen sixteenhhhhhhhhh

(03:28:51):
three fourhhhhh four s too well.

Speaker 7 (03:34:02):
No usus.

Speaker 2 (03:35:33):
Last eight.

Speaker 1 (03:37:00):
Sevenhhhhhh six five us.

Speaker 8 (03:43:13):
Due to.

Speaker 2 (03:45:41):
No.

Speaker 1 (03:45:46):
As you focus on your eyes, We're gonna count down
down to one. Focusing just on your eyes, your eyelids,

(03:46:15):
the muscles around your eyes, your eye walls themselves, a
whole area that makes up your eye. And as we

(03:46:41):
count down.

Speaker 2 (03:46:42):
From ten.

Speaker 1 (03:46:45):
Down to one, whilst focus in on your eyes, you
become twice is relaxed with each number counting down that

(03:47:12):
you may find.

Speaker 5 (03:47:17):
The all you want to do is just.

Speaker 1 (03:47:22):
Drift off to sleep. And if that's what you want,
then just allow yourself to do that. Now, focusing on

(03:47:45):
your eyes, I'm going to begin counting down from ten
down to one right nowhhhh nine eighth seven four.

Speaker 9 (03:54:31):
Three USUS.

Speaker 6 (03:57:05):
One.

Speaker 1 (03:57:11):
So counting down from ten to one ten nine eight
seven six five four three two one. And maybe that

(03:57:56):
was a bit too quick in order to relax. Maybe
it's a bit too fast for you to notice the
calming of your body, maybe even a little bit of
pressure there, like you're counting down from ten to one.

(03:58:17):
Would you expect me to do? Man, expect me to
just to go with floppy just because you're counting down.
I could try it again, but this time I'll go
a bit slower this time, and you focus on the

(03:58:40):
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 down ten nine, eight, seven, six,

(03:59:45):
five four three one, And just notice how how you feel, generally,

(04:00:55):
how your body feels. It's not necessarily even about counting
down from ten to one. It's that space that you have,

(04:01:18):
that space between being active physically or mentally to just

(04:01:41):
sitting or lying down, just being there, not doing anything,
not saying anything, or needing to think about anything.

Speaker 10 (04:01:53):
So that opens up a space, you know, a bit
of a space, a gap. And the more I came
down from ten to one, the bigger that gap becomes.

(04:02:15):
So there's that gap of calmness, of comfort, relaxation.

Speaker 1 (04:02:28):
It's a nice feeling, and it moves those stresses or
discomforts physically or emotionally, moves them away. Allows you.

Speaker 2 (04:02:57):
To just.

Speaker 1 (04:03:01):
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

(04:03:24):
gap and gives you that distance, that space.

Speaker 2 (04:03:45):
Now ten.

Speaker 1 (04:03:54):
Nine eight, seven, six, five four three two one. How

(04:05:51):
did your body feil.

Speaker 11 (04:05:57):
Now?

Speaker 1 (04:06:10):
Can you notice that you're feeling calmer, the feeling more
relaxed as we now focus on your legs just a les.

(04:07:09):
We're just gonna start with focusing on your thighs. Of course,

(04:07:29):
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 whole

(04:07:53):
of your thighs, the tops of your thighs, the side
to your thighs, the bottoms of your thighs, your outer thighs,
and your inner thighs. Basically the whole of your thigh
that leads into your hip and it goes down to your.

Speaker 5 (04:08:23):
Knee joint.

Speaker 1 (04:08:29):
Now, 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

(04:09:00):
give enough attention to our thighs. Perhaps we don't acknowledge
how important our thighs are to our lives, how much

(04:09:35):
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 thighs, need some TLC,

(04:10:06):
a bit of love shown, a bit of acknowledgement, thank you,
gratitude for what our thighs do for us. And I

(04:10:35):
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

(04:10:56):
doing this indoors. Otherwise I would be outside hugging a tree.
I can't see the television.

Speaker 5 (04:11:01):
From the tree.

Speaker 1 (04:11:08):
If you move down to your knees gain such an
important part. And I think we don't necessarily I'll speak
for myself. I don't necessarily appreciate all that my needs

(04:11:30):
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 I realize
how much it does. You know, the benefit of being

(04:11:52):
able to use my legs without any of physical discomfort
is a beautiful thing that's possibly not appreciated until it's
temporarily removed. You know that's comfort. But as you focus

(04:12:20):
on your knees, regardless of how your knees feel, you
can have that sense of gratitude and love to your
needs for.

Speaker 2 (04:12:35):
All that they do for you.

Speaker 1 (04:12:46):
And you can still have that attention on your thighs
and maybe notice how your thighs feel. Maybe you've noticed
that they are relaxing more deeply as you focus now

(04:13:15):
on the bottoms of your legs, your shins, and your
calf muscles, the bones between your knees and your feet,
incorporating of course, your ankles so important. You know, anyone

(04:13:39):
that's had even like the slightest sprain of an ankle
knows how how much we take our ankles for granted.
And it's kind of strange in a way when you

(04:14:00):
think that. You know, logically, our wrists are a lot
thinner than the rest of our arms, which is okay,
it doesn't you can't see any problem with that because
we're just picking stuff up by our ankles so much

(04:14:20):
thinner than the rest of our legs. And from a
physics perspective or logical even it doesn't really make sense
that all this weight would ultimately be resting on your

(04:14:44):
ankles then leading to your feet, that thin area, thin bone. Yeah,
it does so much great work. Supports us, supports our

(04:15:05):
body for a lifetime, helps us to balance, helps you
to get around and be mobile. And there's the calf muscles.

Speaker 12 (04:15:30):
Of course, when I was younger, I couldn't see the
pointing calf muscles didn't seem to do anything.

Speaker 1 (04:15:42):
Okay, if I walked around on tiptoes, then my calf
muscles get some work. But of course that's not true.
The calf muscles are being used whenever we use our
legs and your shins there to protect your lower legs,

(04:16:13):
shaped in a way, almost as a protector for the bone,
leading of course to your ankles and your feet. But

(04:16:38):
we're not going to focus on your feet. We're just
going to focus on the legs. And I realize, and
now that I've mentioned your feet, you'll probably focus on
them anyway, So maybe I should focus on your feet
a little bit. You can have them in your aarness

(04:17:02):
the same as you have your thighs in your awareness.
Even though we haven't been focusing on your thighs a
few minutes, let me focusing on your ankles. There's still
that sensation of comfort in your thighs, and there's that

(04:17:37):
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

(04:18:07):
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

(04:18:38):
the muscle, there's the blood, vessels, the ar trees, to
all this stuff inside your thighs. I guess sometimes it'd
be nice if you could actually put your fingers inside
your thighs and message, so you can message on the outside,

(04:19:04):
of course, but to be able to get deep into
the muscles, and to be able to just massage inside
your thighs, message in the bones of your leg, massage
in all the veins, just gently healing your thighs and

(04:19:32):
you can move down message and inside your knees, just
message in those bones, but with healing fingertips, spreading that
healing energy deep into the choice of your knees. Of course,

(04:19:57):
there's the back of your your knee and the inside
crease where your knee is. It's a very sensitive area.
Very it feels very nice when you stroke it. That
might be because it's an area that's not really touched

(04:20:18):
very often. It's almost like a hidden part, that crease.

Speaker 5 (04:20:27):
In your legs.

Speaker 1 (04:20:28):
It's almost.

Speaker 2 (04:20:31):
Like a part that.

Speaker 1 (04:20:33):
Has a sensitivity, which is a little bit different. Of course,
it's protected by your legs. So you can imagine putting

(04:20:56):
your fingers into that crease in your legs. Fold in
between your legs, you can just message with your fingertips.
Imagine your fingertips going inside, message in the muscle or

(04:21:17):
tissue you can cause. Field the bones of your knees,
heading through your fingertips, and then as you go down

(04:21:41):
to your calf muscles, and that's the part I'd like
to be able to really put my fingertips deep inside
my calf muscles, message in every single tissue of that muscle,
healing every part, and then doing the same for my

(04:22:10):
shins massagy and generally stroking the bones, generally stroking them,
healing in a loving way because they deserve to be
treated as the precious bones that they are, because our

(04:22:33):
legs are so precious as in all the other parts
of our body, the more precious of any jure on
the planet. When you start to think about your legs

(04:23:01):
in this way, 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

(04:23:27):
your thighs, wanting to be able to put your hands
in your thighs, massage the muscles and the bones, and
to get your fingers deep in there, releasing all tension.

(04:23:51):
Just to show how much you care about legs, how
what you care for what your legs do for you regularly,
your knees, your cars, your ankles, the strength of your ankles,

(04:24:23):
considering how thin they are compared to the rest of
your legs, especially your thighs. Yeah, they're so strong, so flexible,
absolutely amazing things. Your ankles are truly a gift because

(04:24:54):
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

(04:25:14):
these little ankles. Now am a lot heavier than eight
stone double down. Yet my ankles support my body all
the time. Whether they do give off a sigh of

(04:25:38):
relief when I sit down, that's in fact, my whole
legs do. My feet feet also go, my toes clap
so happy. Your legs really are amazing, And I know

(04:26:23):
they're talking about. Talking about your legs is probably possibly
among the most most boring things I've ever heard anyone say.
Possibly you're boring or not. Everything I said is true.

(04:26:45):
Your legs are amazing. Your legs deserve not just fust respect,

(04:27:06):
They deserve.

Speaker 2 (04:27:07):
To relax deeply.

Speaker 1 (04:27:17):
They deserve to take some time out of the day
to just let go completely relax, really can relax. And

(04:27:59):
because legs are so such a most you know, very
important part of your body. When you relax your legs,
the rest of your body also naturally follows in that

(04:28:20):
journey of comfort. Like I feel it in my hips.
My hips feel really loose, and also my lower back
as well. My lower back really feels it feels stretched,

(04:28:47):
even though I'm just sitting in a chair and there's
no stretching as far as I'm aware that I'm doing,
but it's almost as if the muscles are just relaxed
so much that there is.

Speaker 13 (04:29:02):
A natural stretch as the tension has reduced a lot.

(04:29:27):
And I'm now going to count down from ten down
to one, and you can.

Speaker 1 (04:29:35):
Continue to fill wonderfully relaxed ten nine, eight, seven, six, five,

(04:30:08):
four three two one relax. So I'm just going to

(04:30:37):
count down 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

(04:31:00):
as you hear the numbers counting down, knowing that those
numbers counting down represent you feeling calmer, not just in
your body, but also relaxing your mind. Just notice how

(04:31:27):
you feel. There's nothing to do, there's nothing to say,
there's nothing to think about, starting with number five, four, three, two.

Speaker 2 (04:32:17):
One.

Speaker 1 (04:32:27):
And as you notice the gradual.

Speaker 5 (04:32:35):
Letting go.

Speaker 1 (04:32:38):
Of 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

(04:33:01):
that happens. It's not really a special procedure. It's just natural.
Because is your body relaxes, your mind also starts to relax.
And the more your mind relaxes, the more your body relaxes.
It's just a continuous circle of relaxation. And there's that

(04:33:32):
calmness that comes from relative quietness. You know, even even
if there's background sounds, even your side or mind, it's
still going to be quite calm. You know, you haven't

(04:33:53):
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 with other people. Of course you might be, but
generally it's more ideal if you can do this on

(04:34:16):
your own, so no distractions, and when you stop thinking
about stuff, relaxation automatically rises, a sense of comfort starts

(04:34:44):
to grow, and without trying to build it up into
something fantastical or something magical, this is just a natural process,

(04:35:08):
something that's easy to accomplish. In fact, it's almost you know,
the sense of relaxing completely happens really when you put
no effort into it. It's not something that you can

(04:35:29):
really force. It's something that happens naturally. And part of
the process of this recording and others is simply two

(04:35:53):
allow you to take advantage of this space, this time,
to just let go, to just be here, to be

(04:36:18):
in tune with how you feel, yet with the intention
of wanting to relax deeply and maybe even to fall asleep,

(04:36:46):
depending on what it is that you wish for yourself
in this moment. As we know, relaxing is the majority

(04:37:10):
of the process of falling asleep. The actual falling asleep
part is the tiny bit at the end. The deeper
relaxed you become, the easier you find yourself drifting. But

(04:37:45):
you can also if you choose stay focused on my
voice and really enjoy the process of gradually relaxing each

(04:38:20):
muscle in your body effortlessly and just observing the sensation

(04:38:52):
of letting go comp lateally. This time, I'm going to
count from six down to one, and you can notice

(04:39:17):
your mind calming down more with each number that you
hear me say, naturally, feeling calm and slow and peaceful.

Speaker 14 (04:39:50):
Sex fivehhhhhhhhhh, four, three, one, being aware of.

Speaker 1 (04:42:42):
How your mind to slowed right down, sinking deeply into relaxation.

(04:43:12):
And as you focus on your mind, you may notice
that there are some thoughts still there, maybe some stubborn
thoughts that for some reason perhaps need your attention.

Speaker 2 (04:43:44):
So what you can do is.

Speaker 1 (04:43:51):
Send love to those thoughts. Sprinkle those thoughts with love,
my little petals from a flower, Just sprinkle it over them,
petals feel good love towards those thoughts. To let those

(04:44:18):
thoughts mother, You're not abandoned in them. You just need them.
You require them to just calm down, slow down, quiet

(04:44:38):
down for now. So as you focus on those remaining
thoughts as we count down this time from seven down

(04:44:59):
to one. With each number, just imagine sprinkling those flower
petals of love, kindness gratitude over those thoughts, which will

(04:45:28):
allow them to just melt away and relax deeply. With
every number, those thoughts will become more and more relaxed.

(04:45:58):
Starting with number seven, six, five, four, three, one, how

(04:48:29):
let you now notice how relaxed you're feeling in your body.

(04:48:55):
We're going to focus on your hands, because the more
relaxed your hands are, the more relax your body and

(04:49:15):
mind are. You focus on your hands and your fingers.

(04:49:43):
There's nothing needed to be done. There's no clinching of
fists or tents in the fingers or anything like that.
Just noticing and focusing on your hands, noticing how they feel.

(04:50:29):
Because the more relaxed do your hands feel, the calmer
your mind feels, and the more the comforts you feel

(04:50:50):
throughout your body. Jee may have already noticed you mind

(04:51:24):
is starting to drift quick said, just on your hands

(04:51:53):
and fingers, allowing and to experience a real deepening of
that relaxation in your hands and fingers.

Speaker 2 (04:52:22):
More.

Speaker 1 (04:52:25):
And more relaxed. With each number from eight down to one,

(04:52:50):
you can almost feel that healing and relax and energy
spread into your hands and fingers becoming more relaxing. With

(04:53:20):
each number.

Speaker 2 (04:53:24):
You hear.

Speaker 1 (04:53:28):
Going down eight down to one, drifting, drifting again, starting

(04:53:49):
with number eighth seven four three, just being here now,

(04:57:55):
nothing to think about, nothing to do, nothing to say,
and everything just feels calmer. And this is your natural

(04:58:16):
state of being. This is how you just normally feel
when you take away all of that other stuff that
we add, you know, things like stress and worry in

(04:58:37):
and overthinking, anxiety, tension, just generally thinking about stuff. You
take that away, which is what we do. What we

(04:58:59):
do now you're left with a real sense of peacefulness
which comes to you very quickly, because ultimately it's just

(04:59:26):
a feeling, a feeling and 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 can film

(04:59:58):
relaxed and natural sense and comfort, the place where you
can be you, where you can accept yourself and who
you are, in the place where you're not trying to

(05:00:25):
please anybody else, in the place where you can actually
not just love yourself, but in some ways more importantly,
you can like yourself, appreciate who you are, a sense

(05:01:01):
of gratitude. It's in the air around you. That's also
a place where you can actually feel the healing energy

(05:01:25):
soaking into your body. Healing energy soaking into your body,
The healing energy spreads through your veins, traveling to each

(05:01:54):
every single part of your body, and you start to
realize that actually that healing energy, it's not just entered
into your brain, it's become part of your brain, and

(05:02:25):
the spinal fluid is now mixed with healing energy, not
just allowing you to feel so much more relaxed and

(05:02:45):
healthy in this moment, but also you start to realize
that actually, what's happening now without healing, relaxing energy spreading

(05:03:10):
through your body, is actually changing your life. It's actually
changing the way you're going to feel not just now,
but tomorrow and the next day. As your health improves,

(05:03:38):
not just your physical health, but your mental health. Things
that used to bother you in the past, for some reason,
no longer have the effect that they used to because

(05:04:00):
something has changed deep within you. Maybe things that used
to cause you to feel anger no longer have that

(05:04:23):
power to control you the way they seem to be
able to before. As you realize that you're the one
who decides what affects you, You're the one who decides

(05:04:57):
to feel relaxed and calm when you choose to enjoy
noticing these natural developments of healing, continuing to grow and

(05:05:25):
improve your life day by day, including of course, your
ability to relax so much easier than sleeping. It's the

(05:05:54):
most natural thing in the world you because falling asleep
is something that you've done so many times in your life,

(05:06:18):
and you know that you were born, as we all were,
with the ability to fall asleep naturally. We were born
with that ability to just drift off into a deep,

(05:06:45):
healing sleep. Even when we're kids, sometimes will fall asleep
when we don't even want to try to think of
stay awake. Maybe it's a birthday in the morning, or

(05:07:06):
it's Christmas or holiday or something we look forward to.
We don't want to go to sleep. But the more
we want to stay awake, the more we just start
to drift. And the more you fight drifting or try

(05:07:29):
to stop yourself and drift in a sleepe, the deeper
and stronger that drifting becomes. Because we're born not just
with the need to relax deeply and to naturally fall asleep,

(05:07:56):
but it's our birthright, it's part of our DNA, and
sometimes as we get older in life, perhaps at times
we have forgotten relaxing completely. It's not only a wonderfully

(05:08:30):
pleasant experience, it's also really easy. It's very very easy

(05:08:56):
to let go, because that's all it is, just deciding
to let go. And when you press the play button

(05:09:18):
on my recordings, you have given permission for my voice
to election. When you press that play button, you have
given me permission for my words to effect you in

(05:09:46):
a positive, only a positive way, opening up your mind
to useful and healing suggestions that can have such an

(05:10:26):
amazing effect on how you feel right now, as well
as those changes that continue long after the recording ends,

(05:10:50):
those changes within you that continue to flourish and grow,
transforming your life in a positive, beautiful way, allowing you

(05:11:18):
to move forward in your life in the direction that
you choose for yourself. And this feeling, this feeling that

(05:11:42):
you can experience a safety, comfort, calmness, This feels so nice,

(05:12:08):
such a healthy place to be, and that postivity grows
within you each and every day. Moving forward, you're going

(05:12:41):
to find that you're more relaxed physically and in your
mind is more relaxed. And it's not that you're thinking slower.

(05:13:05):
It's just that your mind will be less clogged up
with unnecessary negativity, because from now on, your mind rejects negativity.

(05:13:27):
From now on, you're going to start noticing when negativity arises,
and you can just say stop, stop, and that negativity

(05:13:52):
will turn around and leave you alone. Stop and then
negativity would disappear. And as you notice that you feel

(05:14:26):
way more relaxed than you probably expected, you can now
congratulate yourself because you're the person that has done this.

(05:14:49):
You are the one that has opened your mind up
to the simple facts. You can feel more relaxed in
your body and in your mind. You've opened your mind

(05:15:14):
up to the birthright of.

Speaker 11 (05:15:18):
Being able to just.

Speaker 1 (05:15:22):
Fall asleep easily when you choose. And that's a nice feeling.
Don't you think it feels nice? Doesn't it? To feel calm?

(05:15:50):
All that healing energy is spreading through your body in
your mind to spend time in a special place where
negativity can no longer enter. Negativity is banned, it's barred,

(05:16:25):
it's not allowed entry. Doesn't it doesn't. This doesn't deserve
to be here, doesn't belong here. Negativity has no place
in your life, which makes room for more comfort, more

(05:16:57):
healing more relaxation, more peace. It feels nice, doesn't it.

Speaker 2 (05:17:27):
Just let go.

Speaker 1 (05:17:33):
With everything. I'm gonna count down now from twenty down
to one. You can continue to relax. If you choose,

(05:18:03):
you can drift to sleep with every number hear me
say you can fill twice is relaxed, or if you

(05:18:28):
choose you can fill twice sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

(05:19:54):
twoeve eleven, ten, nine, eight, seven, six.

Speaker 2 (05:20:53):
Five.

Speaker 1 (05:21:00):
Oh oh, this is your time to just take a break,

(05:21:43):
your time to relax, to allow your mind to slow down,
to give yourself permission to take a break from everything.

(05:22:22):
Endure the only person that can make that decision. You're
the only person that can actually tell your mind to
just relax, to just take some time off so that

(05:23:01):
you can focus on your body, getting in touch with
how you feel physically, and in the process of this

(05:23:24):
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 your body

(05:23:51):
to relax, it's kind of expected. You expect when you
listen to my voice to feel more relaxed. Naturally, because

(05:24:13):
when you're listening to me, your attention is focused on
my words, and as my words guide you to focus

(05:24:39):
on those parts of your body, your focus increases, which
actually calms your mind. And when your mind calms down,

(05:25:15):
your body relaxes. And when your body calms down, your

(05:25:37):
mind relaxes. And then, though I've not really started to
focus on your body, you can already feel that healing

(05:26:07):
energy spreading through your body, pushing out stress and tension,
healing all the parts of your body, including your skin,

(05:26:34):
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.

(05:27:05):
And when your brain fills with that, here the energy,
the feeding of comfort relaxation increases, deeply increases in a

(05:27:46):
way that your mind starts to fill, perhaps bit drowsy

(05:28:06):
because it's not needed, and it may start to drift
if that's what's needed.

Speaker 11 (05:28:31):
So if you're listening to this.

Speaker 1 (05:28:34):
And what you need is deep relaxation, that's what you get.

Speaker 11 (05:28:41):
If what you need is.

Speaker 2 (05:28:44):
To fall asleep.

Speaker 1 (05:28:47):
Naturally and easily, that's your mind drifts. That's also But
what happened because by pressing a play button on the

(05:29:09):
podcast of listening to me, give permission of your body
and your mind. In fact, you give the command to
your body and your mind to relax deeply and to

(05:29:40):
drift off to sleep, if that's what you want.

Speaker 2 (05:29:48):
Or need.

Speaker 1 (05:29:57):
Them. As I focus on the different parts of your body,
you may start to just drift. And then you come
back again and you hear me talking and I'm focusing

(05:30:22):
on a different part of your body.

Speaker 2 (05:30:30):
You may.

Speaker 1 (05:30:32):
Find yourself drifting, be able to realize you're drifting. Until
you stop drifting, you're a laugh again to my voice.
Focusing on a different part of your body starts to

(05:30:55):
relax on deepa because I'm drifting. It's basically he already
in the sleep zone.

Speaker 11 (05:31:16):
And the more you drift, the.

Speaker 1 (05:31:18):
Longer you drift, the longer you drift. Eventually that drifting
continues into sleep and that's the last you remember until

(05:31:41):
you awake up in your own time when you experienced
the right amount of sleep. Fear because when you do,
and if you don't have sleep, it's extremely pleasant. So

(05:32:10):
relaxing so deep he sleep, I feel so nice to

(05:32:33):
relax since your own body and mind, you feel that
he the image is spreading through you, relaxing us so deeply, relaxes, say,

(05:33:12):
start to focus on your eyes, moving down to Joe,

(05:33:37):
down to.

Speaker 15 (05:33:38):
Back, your shoulders, am.

Speaker 1 (05:34:19):
Shies, stuck ups with faint, your series spreading cry inside

(05:35:46):
your body, feeling you up. Now let's focus again. Adds
to your body, focusing this time on your forehead. Now

(05:36:14):
on your mouth, your lips, your tongue, a whole of
your mouth. Focusing on your fingers. Maybe you could move

(05:36:47):
your fingers a little bits. You can focus on each
one individually, both hands and even though if you focus
on both of your hands now it almost seemed to

(05:37:11):
just melt into one. Where is your right hand? Start
left hand and worst as if just mixed together. Now

(05:37:36):
focusing on your knees, just noticing how your knees hell

(05:38:04):
now f you said your OBErs, like I said, by flowers,
just absurd. The feeling of your helps now like I said,

(05:38:53):
I'm sorry.

Speaker 16 (05:38:55):
Ipsos, it's a good of sensations.

Speaker 1 (05:40:05):
As I just said, now.

Speaker 2 (05:41:12):
You tis.

Speaker 1 (05:41:16):
What if you faint? You ties.

Speaker 11 (05:41:33):
Feel now.

Speaker 1 (05:42:09):
Ninety cents.

Speaker 2 (05:42:20):
High?

Speaker 1 (05:42:20):
You insire body fails not to sin, your mind fails.

(05:42:51):
Now lett him go, letting go, letting go everything, letting go, lett, Hi, go,

(05:44:00):
t go, h everything everything. I'm going to start now,

(05:44:27):
and i'd like you just, first of all, just to
see yourself lying down on that message table, lying on
your front. Your head is supported, your arms are supported,
and you feel comfortable and breathing is really easy, and

(05:44:53):
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 session,

(05:45:15):
so none of that stuff matters on whatsoever. This is
about you. This is about how you feel and how
you can enjoy that sense of comfort and relaxation that

(05:45:38):
comes from letting go and allowing my hands and my
fingers to relax you by messaging your body. So I
want to start off just by placing my hands on

(05:46:02):
the back of your head, just gently, just so you
can feel my hands feel like really on you, so
you can maybe feel the warmth of my hands on
the back of your head. With my hands to the

(05:46:23):
side of your head, not pressing, but just holding there
very gently, maybe over your ears, and a little bit
on your face, so you can feel my hands so
you can become accustomed.

Speaker 2 (05:46:43):
To them.

Speaker 1 (05:46:52):
And now put my hands on the back of your
head again and gently let them slide down on to
the back of your neck. You can feel my hands

(05:47:19):
gently stroking the back of your neck to 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, and

(05:47:49):
I'm want to start gently messaging the muscles in the
back of your neck with both hands. And this is

(05:48:09):
a very trusting situation really, because our necks is 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

(05:48:31):
you to relax and to get in touch with trust,
to feel peaceful and calm. There's a massage the sides

(05:48:58):
of your neck, moving from the bottom of your neck.
It would be sort of near where your shoulders start,
I guess, all the way up to your jaw, your ears,
kind of area the side of your neck. Of course,

(05:49:24):
it's a lot longer than the front of your neck.
And message in the back of your neck, especially that

(05:49:46):
area where perhaps we hold tension, and there's that area's
message you can actually feel a sense of really in
the back of your neck and maybe you can breathe

(05:50:08):
it out as well. Notice how it feels. Notice how
you feel they're moving down to that area between your
neck and your shoulders, that muscle area, starting to message

(05:50:37):
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 the neck and

(05:51:00):
a game that can hold tension and stress, and when
massaged sometimes a nice deep message is useful, and you
decide how deep that message is, and just allow my

(05:51:31):
knuckles just to dig in to get to those muscles
and to really relaxed and all the time and being
firm yet gentle with you and just stroking down the

(05:52:04):
area to your actual shoulders, moving to the muscles of
your shoulders, and maybe initially just pulling up the shoulders
a little bit off the table just to give you

(05:52:27):
a little bit of a stretch, but very gently, and
you've got the muscles at the front of your shoulders
the side of the back. Again, this is a part

(05:52:52):
that can really take quite a bit of pressure, quite
a bit of needing if if you wish to really
release the tension to really get into those muscles, and

(05:53:16):
you can let your fingers in there. Make you feel
really nice. Sometimes just being stroked gently or being messaged
quite strongly can all be beneficial to the real oxation

(05:53:43):
with the muscles in your shoulders. Now as you move
down your arms, putting one arm at a time, starting

(05:54:06):
with your right arm, what I'll do is I just
lift your arm up, just hold it to the side
of you. Don't words still be attached, and I just

(05:54:27):
message the tops of your arms all the way down
to your forearms into your wrists. Gently mess sergeant that part,

(05:55:09):
the softer part, 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

(05:55:39):
feel really nice, pleasurable and relaxing. Now, moving down to
your right hand, just holding your hand in both of

(05:56:08):
my hands, just pressing gently on the back of your hand,
stretching your fingers ever so lightly, at the same time

(05:56:32):
pressing down and massaging each finger, and then starting to
massage the palms of their hand. Just turning the hand,

(05:56:58):
stretching it gently and actually have in your hand held
can really be an emotional experience sometimes even if it
is a stranger, someone you don't know very well, like

(05:57:21):
a massage person or a therapist. Maybe because it's intimate,
you can feel nice, you can feel safe. And as

(05:57:48):
I put that right arm back down where it was,
and I did the same with your left arm, exactly
the same, massaging the muscles in your arm all the

(05:58:13):
way down to your wrist, stroking the inside of your arm,
just being gentle or as firm as you require. And

(05:58:40):
then massaging your left hand, stretching the fingers gently, massaging
the palm of your left hand. And you feel so

(05:59:16):
so relaxing, so comforting, And I'll just rest your left

(05:59:41):
arm back down. The start message your back, the biggest
part of your body, starting at the top, starting again

(06:00:07):
where you would have been the area at the top
in between your shoulders, near your neck. Going back and
massage in the area again, but this time moving downwards,

(06:00:29):
making it downward. Stroke to the middle of your back,
working from the outside inwards, massaging that your back, but
the outside of your back, the parts where your arms

(06:00:58):
would maybe rest against almost the path that connects your
front to your back, and just messaging down firmly but gently,

(06:01:30):
as firm as you want, moving down and moving across
a little bed, moving all the way down again, be
very gentle, you have firm as you choose. Eventually we

(06:01:55):
get to the spine. We can massage the muscles and
either side of your spine from the top of your
neck all the way down to your lower back. We

(06:02:15):
can do that a few times. Sometimes people use the
knuckle or the you know, two fingers and just go
either side of the spine almost just push down, go

(06:02:36):
all the way down to the bottom of the spine,
each time releasing tension and opening up the body, stretching
your body so that you feel more relaxed but at

(06:02:57):
the same time rejuvenated. And now I'm going to move
to one side, to your right side, and from the

(06:03:22):
bottom of your ribs to your pelvis, I'm going to
message that area of your back. I'll stretch over the
other side and i will pull the muscles gently and
massage and push from one end that side or the

(06:03:44):
way to my side to the middle of the fact
to where your spine is. Massaging that side of your
spine the opposite side to where I'm standing. It's almost
like kneading bread. There's that big area which is firm

(06:04:09):
yet lots there to message. Potentially one of the most
important places to actually have a message because you really
feel it. You really feel the release and the pleasure

(06:04:33):
of having your lower back massaged. It releases so much
from your body that's not useful starting a healing process
which will continue long after this recording is over. The

(06:05:04):
message in this part of your body not only feels
really good for you, it's actually fun to do because
it is, as I said, like kneading bread. It's a
part that you can really get hold of and really
message deeply. If that's your choice. They're not going to

(06:05:36):
move over to the other side of your body and
do the same with the opposite part.

Speaker 5 (06:05:47):
Of your law back.

Speaker 1 (06:05:51):
Kneading and messaging from your sides or way of your
back where your spine is pressing and kneading firm and

(06:06:14):
gentle at the same time. It feels so releasing. This
mixture of pleasure, comfort, release, calmness, relaxation or mixed together.

(06:06:40):
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 whole area is connected to
your stomach. Now we're going to move or move further

(06:07:05):
up to the top of your body, and we do
the same this time, starting with your upper back. Put
my hands forward over and massive massage in that area

(06:07:27):
up to your spine, from the side of your body
up to your spine, so some of that message area,
that muscle tissue or whatever fatty tissue even will be
possibly from your chest because it's all connected. The chest

(06:07:48):
and the back connect together. I'm going to be massaging
and just pulling some of that skin from your side
up and messaging the area of your upper back all

(06:08:10):
the way to your spine. And then I'll move down
a bit and I'll continue with the middle of your
back doing exactly the same thing as gentle, as deep
as you choose. Now I'll move or the other side

(06:08:41):
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 then

(06:09:09):
continuing that all the way down including your lower your
middle of your back. I'm gonna go to your thighs,

(06:09:35):
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 firm. There's a

(06:10:02):
lot of muscles there. It's an area that can be
very tense at times and maybe needs a little bit
more pressure than the rest of the body that's up
to you. You can gently stroke the back of your

(06:10:24):
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

(06:10:51):
thoroughly and deeply, if you choose, using both hair fingers,
digging deep to your ankles and the back of your

(06:11:19):
back of your ankles, just generally message in that area,
maybe lifting the leg and stretching it a little bit.

(06:11:47):
Moving to the right foot, massage in the bottom of
your feet and the sides of your feet gently but

(06:12:18):
firm enough so they don't tickle.

Speaker 5 (06:12:25):
And just allow.

Speaker 1 (06:12:29):
The pleasure that you get from heaving your feet messaged
to just overtake you. As I continue to message your feet,
the bottoms of your feet, the sides your arches, your heel.

(06:12:54):
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 and massage
in the bottoms of your toes with my fingers, each

(06:13:20):
one individually. Moving over to the left leg to do
exactly the same thing, starting at the top of the thighs.

(06:13:45):
Work in the back of the thighs and the sides,
massaging deeply and gently the whole area all the way down.

(06:14:07):
And this is an area that maybe you could like
to spend more time relaxing and messaging. Perhaps if you wanted,
I could make a future recording. I want to spend
more time on one particular area. As you moved down

(06:14:39):
to your calf muscles, massagy and your calf muscles firmly
and gently your ankle into your feet, Massage in the

(06:15:08):
backs of your feet, the bottoms of your feet, stretching
your toes and message in each tone individually. And that
feeling of pleasure and release. The experience when you're having

(06:15:31):
your feet and massaged feels really good. Now, she turn

(06:15:53):
over in your mind. Laying on your back, I'm just
gonna start again at your neck area, in your shoulders,

(06:16:21):
just to get back in touch with that area. And
as we move up, I can clean my hands, make

(06:16:43):
them more fresh, because now I'm going to message your
face simply starting off with your forehead. Your eyes are closed,

(06:17:05):
you can just stretch your eyes a little bit, pushing
up on your eyebrows, just messaging around your scalp, massaging

(06:17:28):
down your cheeks, around your ears, into your jaw, shiply
the sides of your neck.

Speaker 2 (06:17:49):
Chin.

Speaker 1 (06:18:00):
They're just moving down, try your neck down to your chest,
starting him by message in the very top of your
chest where the collar bone is. Give a side of

(06:18:24):
the collarbone, and then just message in the hole of
the chest, moving the chest around, because it's quite a

(06:18:57):
large area. You can move from one side to the next,
moving my hands underneath pretty much where your arms are

(06:19:17):
stretching up, stretching some of the muscles of your back
in the process, moving up over your chest.

Speaker 17 (06:19:36):
And they're moving down again. Then laying my.

Speaker 1 (06:19:51):
Hands, They're just message gently and slide down towards your stomach,
starting in the middle of your chest. And then gradually
my head's moving apart and massaging and sliding at the

(06:20:15):
same time, moving down to just below your ribcage, moving
down and then messaging up again, giving your chest all

(06:20:43):
the attention that it needs to feel completely relaxed. Remember,
and I'm also going to be focusing on your sides

(06:21:04):
as well, an area that really doesn't get much attention
but feels really good when it's massaged. Just stroking my
hands down the sides of your body, just below your arms,

(06:21:30):
all the way down to your hips. Now moving to
your stomach area, I'm going to stand one side of
you like I did when I did your lower back.

(06:21:53):
I'm gonna do a similar process of just stretching the
muscles from your side, gently massaging from one side to
the next, move in the whole area from below your

(06:22:20):
ribs all the way down to below your belly button,
and then move around to the other side of you
and repeat that process of relaxing deeply, calmly. You feel loose,

(06:22:55):
you feel free. And there's something about in your stomach
message that's different from any other part. Because we do
have a tendency of holding a different kind of stress
in our stomach that we may not be aware of.

(06:23:23):
There's an ol message your stomach. In front of your stomach,
they can circles around your belly, buttomthing going the other
way around. There the gentleness and a freedom that comes

(06:23:54):
from feeling how you're feeling. As I now move down
the tops of your thighs, muscles, massaging them, and I
can do this to your legs at the same time,

(06:24:18):
pressing down, massaging deeply those muscles in your thighs, the
front of your thighs, and moving down to your knees,
gently massaging your knees, sliding down your shins, putting pressure

(06:24:50):
on either side of your shin gently, softly but firmly,
moving down to your ankles, stroking the tops of your feet,

(06:25:18):
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

(06:25:41):
your feet. Feels so good to let go and enjoy
the process, Enjoy feeling so deeply relaxed, so much comfort

(06:26:16):
and so many feelings to come just from touching your skin.
And you can just lie there for as long as

(06:26:40):
you choose, enjoying the feeling of deep comfort from being
massaged by me, enjoy fearing deeply ra And all we're

(06:27:24):
gonna do is blow out some candles. In your mind,

(06:27:45):
there're gonna be a hundred candles, and you're going to
blow each one out individually, one by one, starting at

(06:28:06):
one hundred. As I count down all the way down
to one, and each time I say the number, you

(06:28:27):
can imagine that candle in front of you, and I'd
like you to actually physically generally blow that candle out,

(06:28:50):
just so it's not big blows, just a gentle, and
that candle will extinguish. And then I'll say the next number,

(06:29:14):
so you move down. Then you can just plow that
one out as well. And as we move down the numbers,

(06:29:38):
you'll find yourself feeding more and more relaxed.

Speaker 2 (06:29:46):
If you need.

Speaker 1 (06:29:49):
To sleep, you'll also find yourself becoming incredibly tired and sleepy.
In fact, you may struggle to blow out all one

(06:30:09):
hundred of these candles as you feel more and more
deeply relaxed, more and more deeply tired, and the further

(06:30:55):
you go down, the more your mind starts to drift.
You may find that you stop listening to me after

(06:31:17):
a while, and even though there may be background sounds
where you are, you'll be aware of those sounds at

(06:31:41):
the moment.

Speaker 2 (06:31:47):
He may.

Speaker 1 (06:31:51):
Start to just not even notice them at all, because
they're unimportant. Where I am, I've got the sounds of

(06:32:20):
the birds. There's all horrors, the pigeon who likes to
say hello. Sometimes there's the old plane that goes by,
maybe traffic and trains in the distance. But none of

(06:32:49):
that scene is important whatsoever? Oh, candles you blow out
less important.

Speaker 6 (06:33:06):
Anything is.

Speaker 1 (06:33:13):
Or candles you blow out the further seemed to move
away from sounds, general date days. Stuff seems to just

(06:33:47):
move away on its own. You feel more calma with
every candle you blow out, guiding here the next number?

(06:34:27):
Did you hear me say? And then you blow that
candle out too? So easy, so simple. I'm gonna start

(06:35:05):
by introducing the first candle. This is a hundred. First candle,

(06:35:27):
this is one hundred. When you blow that candle out,
you'll find immediately light change in how you feel, as

(06:36:02):
well as a real sense of positivity growing within you,
relaxation and sleepiness expanding. Starting with one hundred, blow out

(06:36:46):
back candle now ninety nine, candle ninety eight, candle ninety seven,

(06:38:29):
II six ninety five, ninety four, candle ninety three, I

(06:40:32):
Like you too, eighty one candle ninety eighty two, nine

(06:42:11):
and eight.

Speaker 18 (06:42:22):
Eight eights, ND eightis eight five eight eighty two.

Speaker 5 (06:47:12):
Two two.

Speaker 1 (06:48:02):
Seventy nine, Candle seventy eight, candle seventy seven, candle seventy six,

(06:50:09):
candle seventy five, candle seventy four, candle seventy three, candle

(06:51:14):
seventy two, candle seventy one, candle seventy one, candle seventeen

(06:52:31):
and sixty nine, candle sixty eight, candle sixty seven, candle

(06:53:28):
sixty five, candle sixty four, candle sixty four, candle sixty three, candle.

Speaker 5 (06:54:43):
Sixty sixty.

Speaker 1 (06:55:32):
Sixty fifty nine, candle fifty eight, candle fifty seven, fifty six,

(06:57:49):
cantle fifty five, handle fifty four, handle fifty three, fifty

(06:59:33):
fifty cande fifty, candle fiftenty one, candle fifty can foty nine,

(07:02:14):
Cano fourty at eight can, whatt is foty six, candle

(07:04:09):
forty five, forty two.

Speaker 2 (07:05:24):
Two two.

Speaker 1 (07:06:03):
Candle forty, candle thirty nine, candle thirty seven, candle thirty

(07:08:52):
five four, candle thirty three, candle thirty one, shot and

(07:13:07):
two tinyten nine, can twenty eight, handle twenty seven, wenty six,

(07:16:11):
candle wenty five, twenty s can to wit, to.

Speaker 2 (07:19:04):
Wait, to.

Speaker 1 (07:19:45):
Wait two say eight certainty six day.

Speaker 2 (07:23:34):
Four h.

Speaker 11 (07:26:33):
F no.

Speaker 2 (07:28:49):
Eight eight two can.

Speaker 1 (07:34:09):
Or let go of all of those thoughts, worries, concerns
about the past, thoughts about the future, and even things
you've been thinking about today. Just let it all go

(07:34:37):
because none of it is useful in this moment. This
is your opportunity to just focus on feeling belo allowing

(07:35:05):
yourself to get in touch with that natural sense of
peace that we all have within us. It's available for everyone.
It just sometimes takes a little bit of effort to

(07:35:28):
set up the right time and place in order for
you to just let go. Because when you do decide
to let go and relax, that's what your body starts

(07:35:48):
to do because you've chosen, You've chosen to just allow
your body to unwind and your mind starts to slow down.
And it's a nice feeling. It's a nice feeling at

(07:36:13):
the beginning, just to know that you have chosen to
decide to relax deeply, and because you've made that decision,
your body will just follow suit. Because sometimes all the

(07:36:37):
muscles in your body need is just permission from you
to relax. Because so often we're busy we're going from
here to there. We're walking around and we're doing stuff,

(07:36:57):
and the body doesn't have any time or space to
really relax deeply, So it kind of waits for you
to lead the way, waits for your permission. And when

(07:37:20):
you do give your permission, when you give to say so,
when you say okay, it's time for your body to
let go completely and relax totally, your body just follows

(07:37:47):
some like a breath of relief. Ah good, I can
relax have feeling at the end of the day, a
very physical day that you may experience in the past,
where you get home and you just sit down on

(07:38:08):
a chair, maybe you kick your shoes off, and h
feels so nice. I know that you don't have to
get up again for a little while at least, and
if you choose, you can just sit there for maybe
an hour to feels blissenal And just by sitting down

(07:38:39):
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 prepared to let go

(07:39:02):
of everything and just completely allow all the stress of
your body to evaporate. Then intensions can just gradually vanish.

(07:39:30):
It's almost like magic, really, because that sense of relaxation
in your body, it's a very natural state. It's not
something unusual. It may feel unusual when you first start

(07:39:53):
to relax, if you if you haven't really spent a
lot of time focusing giving yourself this space to let
go completely and relax, they seem almost alien, but it isn't.
It's actually the most natural thing in the world to

(07:40:18):
let go completely, to relax totally, the most natural thing
in the world to allow yourself to feel really calm

(07:40:40):
in your mind. And it is almost like a literal unwinding.
It's like you press a button and all the tension
just releases, and it's like a wheel, like a cog,

(07:41:04):
like the inside of the clock just unwinding. And he
saw I should. I could see that the little wind
up knob that's used just going the opposite way that
you choose to wind it up, and the energy that
fremetic stress for energy gradually winding down, losing its power,

(07:41:34):
losing its strength. There's a sense of relaxation becomes stronger
and deeper, and you may find a little more relaxed.
You feel your mind starts to wonder maybe you seem

(07:42:05):
to stop listening to me for a while, your mind
goes somewhere else, and then you realize you're listening to
me again, and that's just your mind to drifting to sleep,
which is quite natural, because sometimes when we're stressed and tense,

(07:42:36):
we're not mean. I actually be aware of what we
need and we physically, your emotionally need in this moment.

Speaker 11 (07:42:50):
But when you allow your.

Speaker 1 (07:42:53):
Body and mind to relax completely, and you let go
or all thoughts, concerns, worries, ideas all goo and allow
them to drop onto the floor, you start to get

(07:43:20):
in touch with the feelings of such relaxation. Feelings so
nice to be in touch with the calmness of the
different body parts as they become looser and looser. Even

(07:43:53):
you breathe in seems easier and more natural, effortless, as
I call out through your mouth or nose into your lungs,

(07:44:13):
breathing in comforts and relaxation, and I'm just breathing out
any excess remain intention stress from every part of your
body and mind. And as you start to focus on

(07:44:39):
your mind, maybe you notice that things have come to
a standstill, or maybe just much much lower than before,
because your mind is not really needed when listening to

(07:45:05):
my voice, which allows your mind to relax just as
deep a as your body. And that's synchronicity between the
relaxation of your body relaxation of your mind.

Speaker 2 (07:45:35):
Let you know that.

Speaker 1 (07:45:38):
Feeling completely calm, loose, and relaxed.

Speaker 2 (07:45:47):
Real is.

Speaker 1 (07:45:50):
A great healing experience fear.

Speaker 2 (07:45:58):
And has.

Speaker 1 (07:46:03):
So many positive benefits for your body, mind, and your life.
To be able to let go everything and to relax completely,

(07:46:25):
you know, all parts of everybody and mind. Even your
bones arixed, your muscles.

Speaker 19 (07:46:40):
Are rised, even the skin that covers your body is relaxed.

Speaker 1 (07:47:01):
Every hair.

Speaker 9 (07:47:05):
You have.

Speaker 11 (07:47:08):
Is also.

Speaker 1 (07:47:10):
Deeply relaxed. And your brain really starts the feel the benefits.

Speaker 2 (07:47:29):
Of this.

Speaker 1 (07:47:31):
Heathing relaxation. And as you focus on the in the
side of your scalp where your brain is, you can
start to realize and notice the benefits of your brain

(07:47:57):
relaxing deepay. Initial brain continues to trax sends those messages
to the rest of your body and your mind to rely,

(07:48:24):
wax more deeply, relaxy more completely, letting go any remaining

(07:48:50):
thoughts a concens low then just drop onto the floor
because they're not all been necessary in this moment, this

(07:49:10):
moment of deep reaxation and calmness, feeling your brain with
deep concentrated heeling, calming, relaxing, every.

Speaker 11 (07:49:47):
Part of your brain.

Speaker 1 (07:49:53):
Feeling so b loose and comfortable, so relaxed and be peaceful.
Your brain feels so light, that's so healthy. That sense

(07:50:25):
of deep deep comfort really does allow you to enjoy
those ever increasing sensations of comfort that is spreading throughout

(07:50:53):
your body, relaxing and every muscle your body.

Speaker 2 (07:51:06):
Eat deeper.

Speaker 1 (07:51:13):
And deeper, much more deeper than before, much more convert
spreading through your body, your mind, be so peaceful and calm,

(07:51:50):
so very fair, peaceful, every part your body.

Speaker 2 (07:52:06):
Letting go.

Speaker 1 (07:52:12):
Everything averything, so peaceful, cal so relax very second the

(07:52:37):
passes you feel d dpath.

Speaker 11 (07:52:49):
Relax d p.

Speaker 1 (07:52:57):
And g deeper less, cal.

Speaker 2 (07:53:08):
So calm peace for.

Speaker 1 (07:53:17):
So very peace from your head down to your toils.
Such peace and comfort growing all all the time, Such

(07:53:43):
peace and comfort spreading through your body, your mind deeper, deeper,
such comforts, spreading and sinking deeper into a remuscle of

(07:54:14):
your body.

Speaker 2 (07:54:18):
Sud you feel.

Speaker 1 (07:54:22):
Amazing, so relaxed, so pie, so so relax and pieco

(07:54:47):
letting go everything. Do a body scan, focusing on firstly
how you feel in your body, not trying to change

(07:55:09):
how you feel, not trying to relax, not trying to
move away from any discomfort or stress or tension. Just accepting,
observing and accepting how you feel in the different parts
of your body, Just allowing yourself to be exactly as

(07:55:35):
you are, to notice to get in touch with how
you actually feel in this moment. Going to start off

(07:55:57):
by focusing on your head. Just be aware of your hands.
I like you to move your hands around. Just maybe
move your fingers a little bit. I've been in closer

(07:56:21):
in your hands, very gently, just so that you can
get in touch with how your hands and your fingers feel,

(07:56:41):
very very slow movements. Focusing now on your feet, and
if you can just do kind of an equivalent with

(07:57:05):
your feet you've just done with your hands. Maybe turn
in your ankles, moving your feet around, moving your toes gently,
only very gently and very slowly, noticing the hew your

(07:57:35):
feet feel.

Speaker 2 (07:57:39):
In this moment.

Speaker 1 (07:57:46):
Focusing now on your eyes, I'd like you to just
focus on your eyelids. Maybe you can open it close
your eyes a couple of times to really get in
touch with how you feel when you do close your eyes.

(07:58:11):
The muscle changes in your eyes when you do close them,
maybe raising your eyebrows, it stretches the tops of your eyes,
perhaps squinting your eyes, scrunching up your eyes, just so

(07:58:38):
you can really get in touch with all aspects of
how your eyes feel.

Speaker 2 (07:58:54):
Right now.

Speaker 1 (07:59:04):
Now focusing on your thighs, then you know, it just
starts you to gently tense your thighs, just very very gently,
just enough so you can become.

Speaker 2 (07:59:26):
More attuned.

Speaker 1 (07:59:31):
To the physical sensation of your upper legs, the front
of your thighs, and the backs of your thighs. Noticing
and observing how your thighs feel right now, moving your

(08:00:07):
focus to the back of your neck, just noticing the
back of your neck the muscles, and of course they
lead to the side of your neck. They also lead
to the top of your back, which leads to your shoulders.

(08:00:34):
So as your focus on the back of your neck,
maybe you can move your head gently upwards as if
you're looking up, Maybe moving your head down as if
you're looking down. Perhaps moving your head side decide right

(08:01:02):
to left bony very slowly and very gently. I'm not
trying to force anything.

Speaker 5 (08:01:19):
It has to be very.

Speaker 1 (08:01:23):
Very gentle, just so you can.

Speaker 2 (08:01:30):
Be more.

Speaker 1 (08:01:33):
In touch with the feelings, with the sensations, the physical
sensations of how the back of your neck feels. Right now,

(08:02:01):
as we now focus on the tops of your arms,
the parts where your biceps and your triceps are between
your elbow and your shoulders. So you focus on those

(08:02:24):
parts and tops.

Speaker 2 (08:02:26):
Of your arms.

Speaker 1 (08:02:29):
You may like to just tense them, but very very gently.

Speaker 2 (08:02:39):
And slowly.

Speaker 1 (08:02:42):
See you're not straining or putting any pressure whatsoever.

Speaker 2 (08:02:51):
On your arms.

Speaker 1 (08:02:55):
It's just solely you can gain more of a sense
of how your upper arms are feeling.

Speaker 11 (08:03:12):
In this moment.

Speaker 1 (08:03:16):
Just notice them as you gently, very gently and slowly
tighten the muscles. And then LEO, notice how the tops

(08:03:40):
of your arms feel.

Speaker 11 (08:03:44):
Right now.

Speaker 1 (08:03:53):
As a now focus.

Speaker 2 (08:03:59):
When you stick.

Speaker 1 (08:04:03):
The area the lower abdomen area below your belly button,
moving all the way down to your hips, just above
your grind, maybe you're able to tense these muscles in

(08:04:30):
that area very very gently and slowly. If that's a
difficult thing to do, maybe you can just move your body,

(08:04:56):
pushing your stomach up, maybe moving a little bit aside
using your hips, just so.

Speaker 2 (08:05:08):
Get more.

Speaker 6 (08:05:11):
In tune.

Speaker 1 (08:05:13):
With how your lower aptomn area this feeling in this moment,
just noticing the physical sensations by your lower abdomen.

Speaker 2 (08:05:55):
As.

Speaker 1 (08:05:56):
Move your attention to your mouth. Notice in your lips,
then inside your mouth, your teeth, your gums, your tongue,

(08:06:29):
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

(08:06:55):
side of your mouth, and then to the right, gently
to the side of your mouth, perhaps pressing up against
them the top of your mouth, and then down gently

(08:07:16):
against the bottom of your mouth, always very slowly and
a very very gentle.

Speaker 11 (08:07:36):
So that you can.

Speaker 1 (08:07:41):
Be aware of how you feel in your mouth area.

(08:08:05):
Now got to focus on your wrists. I don't I

(08:08:25):
ask you to maybe just routine your wrists by moving
your hands in a circular motion very gently and slowly,

(08:08:47):
just soly can feel the sensations that you are currently

(08:09:08):
experiencing in youurists. Perhaps smooth in your hands up and
down the game very very chaently and slowly, very chancel.

Speaker 2 (08:09:53):
And slow.

Speaker 1 (08:10:08):
Now start to observe your lower back. The bad part
is just above your hips where your cosix are the

(08:10:43):
whole area which also really does include the signs of
your body, because those muscles are very much connected. As
those muscles also move into your hip area connecting to

(08:11:08):
your buttocks side of your hips, and if you're physically
able to do so, maybe you can very gently just

(08:11:36):
move your body eviss slightly, very slowly, some side to side,
just enough.

Speaker 5 (08:12:00):
E gauge.

Speaker 1 (08:12:06):
How you feel in your lawer back, perhaps sickly. Even
move your hips gently up and down gently slowly in

(08:12:38):
orders the touch with the physical sensations.

Speaker 11 (08:12:52):
Of your lawer back.

Speaker 1 (08:13:10):
As we know, your attention to your jewel an area
for your chin all the way up to near where

(08:13:32):
your ears are.

Speaker 2 (08:13:36):
Oh, your jaw.

Speaker 1 (08:13:48):
Even just if it's okay to do same, gently open
your mouth nor wide, no stretching, just very gently and

(08:14:09):
slowly opening your mouth, closing your mouth very gently and
slowly so you can pin touch with how your jaw feels.

(08:14:52):
Now I have to sit down the chest around you

(08:15:34):
don't need to do anything to move your chest because
it moves every time we breathe. It moves very gently.

Speaker 11 (08:15:55):
And slowly.

Speaker 1 (08:15:58):
Autumn met claim with each breath you take. As you
focus on your chest, he else. When you breathe in

(08:17:00):
your focus to your forearms with your elbows, maybe you're
able to very gently.

Speaker 11 (08:17:21):
And slowly.

Speaker 1 (08:17:25):
Dense the muscles in your forearms, and when you do that,
you can feel your elbows as well. Very gently and slowly, gently.

Speaker 2 (08:18:10):
And softly.

Speaker 1 (08:18:16):
S you forums.

Speaker 20 (08:18:26):
Do Baske focus.

Speaker 1 (08:18:54):
The rest of her back, your upper back and the
middle the middle of your back. Again, this part of

(08:19:24):
your body.

Speaker 2 (08:19:28):
Moves.

Speaker 1 (08:19:30):
Also every time you breed. You may not notice that
usually makes you observe your upper back in the middle

(08:19:54):
of your back. It can really film that shin't's maybe

(08:20:55):
in your focus empty area no buttics bray, there's a
muscles at those boners in your midsection. Just noticing how

(08:21:49):
you are hips feel right now, you can very very

(08:22:09):
gently leave your hips maybe sighed the side and gently and.

Speaker 11 (08:22:27):
Say, very.

Speaker 1 (08:22:49):
Gently, softly m Everything starts to slow down, including the

(08:23:28):
thoughts in your mind and your mind itself just starts
to gradually. It doesn't have to be instant, but just
gradually starting to. It's almost like time is storing chin.

(08:23:57):
It's a slower pace to maybe what you're used to
in your day to day life. It's a slower movement
of energy, very small movements which make up the larger movements,

(08:24:40):
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 in accordance with each other.
And what happens in this space that we're sharing is

(08:25:17):
we move from that big movement into those smaller movements.

(08:25:37):
Starting to focus on how your body feels, not just
as a whole, not just oh, i'm feel in this way.
I'm feeling stressed or tense, or I'm feeling relaxed and calm,

(08:26:01):
I'm feeling this way, I'm feeling that way. Starting to
notice that your body begins to present to you small
feelings around your body, small physical sensations in your legs,

(08:26:39):
whether pleasurable or not. Maybe resisting the temptation to label
them or to judge them those feelings. Just thinking them,

(08:27:03):
thinking about them is just being neutral, just feelings, not
being particularly concerned, just noticing what your body is telling you.

(08:27:36):
Feelings in your arms, instead of feeling the whole of
the arm, maybe notice those individual feelings, all those different muscles.

Speaker 21 (08:27:53):
And the skin, the hairs of your arms, all.

Speaker 1 (08:28:06):
The internal parts of your arms, the veins, the bones,
just being aware of maybe your elbow on your right

(08:28:29):
arm has a certain feeling. Maybe your left wrist also
has its own individual physical sensation. What about your forearm

(08:29:04):
on your right arm, you're right forearm. It may not
be any particular feeling that you could even give a

(08:29:24):
name to, may not feel like anything other than just
a feeling. You know, it's there. The feelings in your shoulders.

(08:29:45):
Perhaps your shoulders when you think about them, 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

(08:30:12):
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

(08:30:51):
lower back, the left side of your lower back and
the right side of your lower back of course that

(08:31:19):
connection to your buttocks and to your hips, and also
moving up into the middle of your back. And sometimes

(08:31:46):
like right now, actually I want to 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,

(08:32:09):
just stretched a little bit. Even though I wasn't doing
anything to try to stretch your lower back, it just
seemed to happen. The feeling of very gently stretching your

(08:32:35):
lower back comes along. I have feeling in your chest,

(08:33:02):
just noticing what sensations you are experiencing in your chest
right now. And there's so much of the chest. Of

(08:33:32):
obviously there's the collar bone leading to the chest. You've
got the chest bone, You've got the muscles in your chest.
Of course, if you're female, there's possibly the breasts. If

(08:33:53):
you're male, you've got the differ well my not that
different these days, but there may be more muscles at
the top of the chest, but at the side underneath

(08:34:17):
it's pretty much the same. Whether you're a man or
a woman. There's muscles there, muscles that stretch out to
your back as well as breast tissue stretches and moves
into your back. To just being aware of your chest,

(08:34:47):
being with whatever feeling there is in your chest. And

(08:35:14):
when I noticed that, I focused on my chest. I
feel it in my back and my upper back. And mean,
I guess the obvious reason would be because you know
I'm grieve in in then it stretches my chest and

(08:35:41):
my back at the same time. It feels it feels okay,

(08:36:02):
doesn't feel a little bit of pain in my right chest,
A little bit not pain, but little discomfort, maybe stiffness possibly,
I don't know. I notice my shoulders are also wanting

(08:36:28):
to flex for some reason. I think that's probably part
of my upper back, that connection between my shoulders and
my upper back. Because I can move my shoulders and

(08:36:48):
stretch the muscles in my back. Moving the shoulders backwards,
what up which then moves the I think it's the
scapulous in your back. It feels quite nice. Actually, A

(08:37:22):
good thing about this is you can, if you want to,
you can just flex or stimulate the various muscles in
your body gently in order to get more of a

(08:37:47):
sense of how they feel. And when you're relaxing. When
you do tense and muscle and you let it go
and you let it relax, it relaxes way more than

(08:38:15):
it would normally. But you have to feel that you're
able to do that. There's no point in doing it
if there's an issue with the per part of your body.

(08:38:38):
You need to be gentle with yourself at all times
when relaxing deeply. It's important to be kind to yourself

(08:39:07):
as you notice your mind. How much has your mind
slowed down since we started this recording. How come and

(08:39:43):
peaceful is your mind right now? We have nothing to
think about and just my voice to listen listen to

(08:40:04):
because you know the intention behind this recording is relaxation.
At the very least, for you to feel more relaxed
at the end of the recording than you did at

(08:40:25):
the beginning, at the very least, for your mind to
slow down as your body continues to relax, because that's

(08:40:54):
what you want to happen. That's what you expect.

Speaker 7 (08:41:09):
To happen.

Speaker 1 (08:41:16):
For relaxation to fill your body, maybe calm in your
mind to the point of boredom when you start maybe

(08:41:44):
to drift away. Drifting, it's almost as if you're moving

(08:42:31):
further away from your body in your mind, just leaving
that there, kind of liking it an escape pod in

(08:42:51):
a spaceship a movie. A space movie, you know when
they get into a little pod in it, since the
man far away from the spaceship save to dream, continue

(08:43:30):
to relax. Drifting s.

Speaker 2 (08:44:25):
A peace.

Speaker 5 (08:44:56):
And peace.

Speaker 1 (08:45:18):
And focusing on that feeling of those individual parts of
your body that's or relaxing. One by one, you may

(08:45:51):
find that every now and then you realize that you
weren't listening to my voice because your mind started to

(08:46:14):
imagine something different, maybe started to almost move into some
kind of a dreamy state, and then you become aware

(08:46:38):
of my voice again. And even though you may want
to focus on my voice, you may also wish to
allow your mind to just drift naturally into that space

(08:47:07):
of comfort and safety. As you feel more comfort spreading

(08:47:31):
through your body like a warm blanket covering you gently,
keeping your body it just perfect temperature, and even if

(08:48:06):
you can hear background sounds, they just don't seem to
matter anymore. There's that sense of peace spreads through your

(08:48:35):
mind like a gentle breeze, yet strong enough to blow
away all negativity, strong en after remove from your mind

(08:49:09):
any anxiety or stress that was there before, and blow
away any other thoughts or feelings that just don't fit

(08:49:39):
with the sense relaxation that is feeling your body and

(08:50:04):
your mind. Unless you focus on your mind and count

(08:50:24):
down from ten down to one, and with each number
you hear, your mind will become slightly more relaxed, just

(08:50:58):
just slightly from ten down to nine, just a slight
movement from nine down to eight, just another small change

(08:51:22):
in how you feel. Eight down to seven. That feeling
is a gap, almost like a gap that starts to
get wider, the gap between those feelings that you used

(08:51:49):
to have in your mind compared to the feelings you have,
the growing feelings of comfort and security and confidence. Then

(08:52:11):
that gap becomes wider. Eight down to seven, seven down
to six. When you get to five, your mind will
start to have a certain physical sensation, most like there's

(08:52:39):
a magnet outside of your head sucking the tension and
the stress and any remaining feelings that you don't want,
sucking them out through your skull. And then down to

(08:53:03):
four you could start to really experience that sense of
not just emptiness, but space, a place full of fresh air,

(08:53:28):
place where you can stretch. It's almost as if as
you go down to four and three your mind is expanding,
with this sense of peace and tranquility growing as it

(08:53:54):
moves down to When you get to one, in your
mind just feels exactly how you want to feel, almost

(08:54:16):
a perfect feeling, maybe a sensation that you'd like to
keep a place that's safe, where nothing can affect you

(08:54:45):
at all, and you can stay in that a space
of comfort and confidence, confident in your own ability to

(08:55:11):
create this space and this fear of comfort within your
own mind, just by counting ten down to one. And
this is something that you can do yourself when you're

(08:55:34):
on your own, a time when you can maybe sit down,
maybe just for a few minutes, close your eyes, just

(08:55:54):
count slowly from ten down to one, andy experience these
feelings in your mind. And when you feel that way

(08:56:20):
in your mind, your body copies your mind, and that
feeling its spread through your spine and your nervous system

(08:56:42):
into every part of your body, travels through your bloodstream,
heathen and relaxing every particle of your existence. And we

(08:57:16):
can practice this a few times before the end of
the recording.

Speaker 22 (08:57:26):
And then you can.

Speaker 1 (08:57:28):
Practice on your own. And each time you count from
ten about one, the feelings of comfort, calmness, deep deep

(08:57:50):
relaxation becomes stronger and deeper feeling your mind and your
brain with these positive chemicals and spread throughout your body,

(08:58:18):
relaxing you so quickly, relaxing your whole body and mind.

Speaker 11 (08:58:29):
So very, very.

Speaker 1 (08:58:32):
Easily, just by counting.

Speaker 2 (08:58:39):
From ten.

Speaker 1 (08:58:42):
Down to one, that, so we're going to do. Now,
I'm going to count from ten down to one. I'd
like you to repeat the number after me. So when
I say ten, you can just repeat to yourself.

Speaker 2 (08:59:07):
Ten.

Speaker 1 (08:59:13):
Just notice, be aware of how you feel in your
mind and your body, and when I say nine, you
can repeat to yourself. Nine became noticing the increase in

(08:59:48):
comfort and calmness in your mind and in your body
the same.

Speaker 22 (09:00:03):
Want to say eight.

Speaker 1 (09:00:07):
When I say seven, six, when I say five, four,
when I say three, two, and lastly when I say one,

(09:00:37):
you can be that number.

Speaker 15 (09:00:46):
Now.

Speaker 1 (09:00:46):
Of course, when you do this on your own without
listening to me, you can say the numbers or whatever
spe that you feel is necessary for you, so you

(09:01:07):
can adapt. So you feel you want to say the
numbers ten down to one faster than I do, then
you go ahead and do that. Or if you feel
when you do it yourself that you'd like to have

(09:01:28):
more more space between the numbers, maybe take a lot
longer to get from ten all the way down to one,

(09:01:49):
that's your choice also to do. So I'm gonna count
from ten down to one. I want to get to one.

(09:02:11):
That will be the end of this recording. The let's
course you're listening to the music, and the music will
continue ten nine five seven, twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

(09:07:36):
thirty twelve eleven ten nine eight seven, six, five, four

(09:08:26):
three two.

Speaker 2 (09:08:38):
One.

Speaker 1 (09:08:47):
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 toast. And as

(09:09:10):
you focus on your fingertips, maybe they feel a little
bit tingling, which is I suppose quite understanding, considering the
tension has been exiting your body through your fingertips. So

(09:09:33):
now I'm going to count from twenty down to one again.
This time you're going to feel relief of tension and stress,
any anxiety that you may have leaving through your stomach,

(09:09:59):
just leaving through your stomach, almost as if it's just
releasing the hole of your stomach your navel to just
above your chest or below your chest, rather so surrounding
your belly by an area, the whole area. You can

(09:10:20):
feel the tension of your body where there's left just
releasing from that area, and you may notice that your
stomach will become very relaxed. As I countdown from twenty
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, nine, four.

Speaker 11 (09:12:04):
Three two.

Speaker 1 (09:12:15):
What. You can open your eyes again if you choose,
or you can just keep them closed because it feels relaxing.
Just notice saying your stomach feels I notice as your focus.
Just do a little scan of your body. Notice saying

(09:12:39):
your body feels focusing upper body, back, chest, stomach, lacks, arms, hands, feet,
Just noticing, and you know, you may start to feel

(09:13:05):
more of a sense of tiredness, which may be the
reason listening to this recording, because you like to let
go completely of everything and drift off into a nice, natural, calm,

(09:13:29):
relaxing sleep. So now we're focus on your forehead, and
if you choose, you can incorporate your eyes in this

(09:13:51):
focus as well. With your forehead and your eyes, it's
that whole area basically almost as if you were wearing
a mask, you know, like a I don't know, a
Batman mask or something, or I'm trying to sorrow or something.

(09:14:13):
You know, the kind of mask that covers your eyes
but also covers quite a lot of the forehead, focusing
on that area, because that's the area that we're now
going to release tension, stress from your mind, from your brain,
from your mind, and any tension that you may have

(09:14:36):
remaining in your face, in your neck and your jaw,
in your eyes, your forehead, or your scalp. So basically
any tension within your head area, including your mind and
your brain, that's going to be released through your full head,

(09:15:02):
in your eyes. As I count down again from twenty
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

(09:16:44):
three one, Noticing as you scan your face with jaw,

(09:17:09):
your eyes with cheap bones, your ears, your forehead, your scalp,
your neck, back of your neck, front of your neck,
the side of your neck, and the throat. Noticing being

(09:17:36):
aware of the comfort.

Speaker 5 (09:17:40):
Increased in.

Speaker 1 (09:17:44):
Relaxation, not just in your head and neck and mind,
also the rest of your body. Just notice how loose
and calm you film, and how easily.

Speaker 23 (09:18:07):
It is to just let go.

Speaker 5 (09:18:12):
Completely, let go.

Speaker 1 (09:18:18):
Completely, how easily. So what I'm going to do, Bow
is I need to focus on the top of your head.

(09:18:46):
How are we going to allow every last piece of
tension or stress, the way be lingered in or hiding
in your book, the mind, my.

Speaker 23 (09:19:02):
Head, to just.

Speaker 1 (09:19:06):
Be sucked down on the top of your head. Released. Yeah,
I wants suck down into the clouds man, a big
cloud above your head. It's like a whirlpool. This is

(09:19:30):
gonna suck that tension.

Speaker 23 (09:19:34):
Out of the top of your head.

Speaker 1 (09:19:38):
Just take her away. Good to focus. Imagine an opening
on the top of your head with that tension and
stress and any maybe issues, maybe worries of the sands
that are not used to you.

Speaker 22 (09:19:59):
Now you can all be sucked down at the top
of your head.

Speaker 1 (09:20:05):
I've taken away. As I count down again, I'm twenty
down to one now twenty nineteen, eighteen, seventeen, sixteen fifty

(09:20:57):
fourteen th too well eleven nine eight seven six foy.

Speaker 23 (09:22:00):
Woh three.

Speaker 2 (09:22:09):
To wha.

Speaker 1 (09:22:25):
Pray you notice it, how you feel, how relaxed and
calm it physically and mentally feel right now? Help so

(09:22:57):
your mind feels it feels so nice to just let go,
to give yourself some space to breathe easily, to think calmly,

(09:23:21):
just to take a break from all that pointless worry.
Concerns about things that you don't need to think about
right now, because this is your time to let go.

(09:23:44):
This is your space to enjoy feeling deeply relaxed, peaceful
in your mind, relaxed in your body. That can feel
so good, so nice to just not have to do anything,

(09:24:13):
to be able to really enjoy that serenity that comes
of letting go completely, that peacefulness that comes.

Speaker 11 (09:24:30):
With being in this.

Speaker 1 (09:24:40):
Peaceful space. And you can keep this sense of calmness
for as long as you choose. If you choose to

(09:25:02):
drift off into a deep, healing, natural sleep, then you
can do that. It's completely up to you, and you
can keep this feeling of calmness physically and in your

(09:25:26):
mind for it's long if you choose to feel completely relaxed,
completely relaxed.

Speaker 22 (09:25:45):
And I'd like you to make up your mind that
you got to relax, and I want.

Speaker 1 (09:26:01):
To explore that with you. What it feels like when
you actually decide that you're going to relax, 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

(09:26:27):
but firm way that only you can really tell yourself
in that way. You can't really have someone else saying
to you and 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

(09:26:55):
or power that you have 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

(09:27:22):
unconscious mind and your body listens to what you say.
So for example, we'll test it out and do a
little test, a few little tests along the way, and
you can get more of an idea of the force,

(09:27:42):
a positive force that you can have in creating a
sense of comfort and relaxation in your body and your
mind quite quickly just by you telling you to relax.

(09:28:07):
So I'm going to start by it's focus on your hands.
So focus on your hands and just tell your hands
to relax, and just say relax. As you focus on
your hands, you could say my hands are relaxed, or

(09:28:30):
I want my hands to relax. I think if you
actually do it directly by focusing and imagining that your
hands can hear what you're saying, you know, they've got
little ears is a little weird. So talking to your

(09:28:51):
hands and just say relax. Noticin how your hands start
to relax. Now focus on your eyes and tell your

(09:29:24):
eyes to relax. You just say in the same word
relax and find the right tone for you. You know,
I might say relax, but you you might say relax

(09:29:44):
or relax. You know, you might say it differently to yourself,
and that's important for you to gauge what feels right
for you.

Speaker 22 (09:30:00):
So just tell your.

Speaker 1 (09:30:01):
Eyes to relax, whilst focusing on your eyes, your eyelids,
the muscles around your eyes, your eyebrows, and just tell
your eyes directly relax. Now. Now, I just did that myself,

(09:30:47):
and sometimes you may feel that you need a bit
more time for the different parts to relax, you know,
because I started talking again and maybe that part hasn't

(09:31:08):
relaxed fully. But what happened is that it would 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

(09:31:30):
but 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 that I wasn't I wasn't focused
on it before, so I wasn't really acknowledging it.

Speaker 11 (09:31:55):
Or really.

Speaker 1 (09:32:00):
It's just to those feelings. Yeah, my eyes is still
continuing to relax, as well as my hands. Actually, my
hands have got a certain kind of energy, like not buzzing,

(09:32:25):
but I can kind of feel a degree of energy
in my hands. Maybe that's where the tension is being released.
Maybe that's the cause in that The next part, I

(09:32:48):
think we should focus on the back of the neck.
That's a part is quite often, or for me, holds tension.
I don't know about for yourself, but I think it's
quite a standard place where attention is sometimes held. So,
and I'm doing this exactly what you're doing as you

(09:33:10):
do it as well, So I'm telling my body parts
to relax as well.

Speaker 22 (09:33:16):
So if you tell your neck.

Speaker 1 (09:33:17):
The back of your neck, focus on the back 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

(09:33:39):
to the back of your neck, as if the back
of your neck can actually hear what you're saying. So
do that now, just say relax to the back of
your neck and I'll do the same. Then what I noticed,

(09:34:35):
and you may have had similar thing is, even though
I was focusing on the back of the neck, other
parts started to I don't know, showed themselves to me
or maybe because they want to be relaxed as well.

(09:34:58):
But I started noticing in the feelings in my shoulders,
at tension in my shoulders and in my upper back.
Whether that was because my back of my neck was saying, well,
I'm pretty much okay. It's the other parts that need attention.

(09:35:25):
But my low of my back of my neck is
still relaxing. But I just became more aware of other
parts that needed attention. Now, this might happen and it's not.
It doesn't mean that it's going wrong. It just means
you're being notified of more places that also want to

(09:35:50):
feel relaxed. So I'm going to focus on my upper back.
So you can do this same even if you don't
have any feelings of tension that are obvious.

Speaker 23 (09:36:07):
In your other back.

Speaker 1 (09:36:10):
If you just focus on your back and the whole
area from the shoulder blades down.

Speaker 23 (09:36:19):
To the middle of your back and your.

Speaker 1 (09:36:21):
Spine, and with me, it's more the shoulder blades more. Yeah,
that's the parts that really sort of given me that,
not that it needs relaxing. The sounds gonna ask that

(09:36:42):
hard to relax, and you can do the same. Now,
relax your upper back. There's something strange happened there, And

(09:37:13):
this often happens.

Speaker 23 (09:37:15):
I've been doing this for.

Speaker 1 (09:37:19):
Sixteen years or something, and often I'm 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

(09:37:42):
need 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
back already started to relax. It's almost as if it

(09:38:03):
doesn't need to hear the words, just needs intention, just
needs to be noticed. That is something that often happens

(09:38:27):
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.

Speaker 23 (09:38:45):
And now back of the neck, top of the back,
up a back.

Speaker 1 (09:38:56):
The rest of the body seems to just take notice
and decide in its own way to start relaxing.

Speaker 23 (09:39:11):
Other parts of your.

Speaker 1 (09:39:12):
Body start to just become looser. I suppose it's kind
of like a bit of an avalanche, you know, the
little ball starts rolling before you know it. The whole
of your body is completely relaxed and can't And if

(09:39:42):
you focus on your face, you focus on your eyes,
your eyelids, your eyebrows, and the muscles around your eyes,

(09:40:03):
maybe you start to notice that your forehead 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 focus now

(09:40:34):
on your shoulders again, just like before. Just tell your
shoulders and you can do them individually. You can do
the right shoulder and left shoulder. I just didn't do
both at the same time. And just tell your shoulders

(09:40:54):
as you focus on them in your mind, focus on
them and they feel maybe you can see them in
your mind's eye. Just tell your shoulders.

Speaker 11 (09:41:13):
To relax.

Speaker 1 (09:41:51):
As nice as they relax.

Speaker 23 (09:41:59):
Hmm.

Speaker 1 (09:42:03):
But don't even notice. Especially with my back, is the
connection between the different parts the back, with shoulders, the
neck being all connected and being such a large part

(09:42:28):
of your body, it's so it's hard to separate them
from each other. My lower back is starting to relax
on its own. Maybe I'm going too slow and that

(09:42:53):
could be an issue because we all go at different speeds.
And the idea of 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.

(09:43:25):
Because when you know that, telling your hands to relax
and your hand relax, you tell your eyelids and your
eyes and muscles around your eyes and your eyebrows to

(09:43:50):
relax and they relax. You tell the back of your
neck relax and relaxes. You tell your upper back to

(09:44:30):
relax and relaxes. You tell your shoulders to relax.

Speaker 23 (09:44:59):
Mm hmm, you didn't see

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(music) (10 hours) Hypnosis for Bruxism (Teeth Grinding) Relief | Jason Newland | 11th August 2025

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}(music) (10 hours) Hypnosis for Bruxism (Teeth Grinding) Relief | Jason Newland | 11th August 2025