(music) (10 hours) Hypnosis for IBS & Digestive Disorders Relief | Jason Newland | 14th August 2025 - Hypnosis for sleeping deeply

Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello and welcome to Jasonnewland dot com. My name's Jason
Newland and this is a hypnosis session for IBS and
digestive disorder relief. Please only listen when you can safely

(00:27):
close your eyes. And this is not a replacement for
professional medical intervention or advice, so please only listen to
this when you have permission from your doctor. So just

(00:58):
heard a really weird sound outside. I don't know what
that was. So hello and welcome, and it's going to
be a gentle session, and this is your time now

(01:18):
to just simply let go, to relax and to allow
your body and mind to settle into a state of calmness,

(01:40):
because there's not really anything that you need to do.
It's not where you need to be except here listening

(02:02):
to my voice and allowing yourself to feel supported. And
if you live with IBS, irritable bowel syndrome, or digestive

(02:29):
discomfort of some kind, you already know how much stress
and tension can influence the body. I personally am coming
from a background of having dealt with decades of stress

(02:54):
due to mental health issues such as bipolar anxiety and EUPD,
so I am very aware of how stress can really
physically affect us at times, which is kind of why

(03:22):
I make the recordings I do and why I've been
doing this for over nineteen years, because by reducing the
levels of stress in your body and in your mind,

(03:44):
by increasing relaxation, you can change how you feel in
a way that often feels almost magical. And this session

(04:07):
is designed to help soothe your gut, to calm your mind,
and to bring you comfort not just to your body,
but also specifically to your whole digestive system. And it's

(04:38):
one of those kind of circle situations where the more
your digestive system relaxes, the more the rest of your
body relaxes, the more your mind slows down, which then
causes your body to relax even further, causing your digestive

(04:59):
system to feel even more comfortable. And whether you use
this during the day to ease stress and to increase
physical comfort, or at night to drift peacefully into sleep,

(05:26):
knowing that your stomach can feel so relaxed as well
as the rest of your body as you drift away
into complete comfort, and this time belongs to you, so

(05:58):
when you're ready, you can allow yourself to settle, if
you haven't already done so, perhaps lying down or sitting
comfortably in a chair that supports your body, and gently

(06:23):
close your eyes, remembering that you don't have to do
anything just because I say maybe close your eyes. You
don't have to close your eyes. You can keep them open.
You can stare at the ceiling if you like. It's

(06:48):
up to you. If you feel the need to move
your body, move your body, it's fine, because this is
your time. There aren't really any rules. It's all about

(07:21):
you allowing yourself, giving yourself permission to let go and
to maybe wrap your mind around the idea that actually
listening to my voice can cause you to feel more relaxed,

(07:52):
which in turn calms your mind, slows down the thoughts
in your mind, and relaxing your digestive system as well
as all the muscles in your body. Now again, you

(08:23):
don't have to do any of this. I'm going to
ask you to take a slow, deep preffing, but if
you want, you can just notice how you're breathing is naturally.
But if you'd like to follow along you can. If
you just want to listen to what I'm saying, you

(08:45):
may notice that you start to drift. You may not notice,
do you start to drift. But what will happen is
you'll still be hearing my words. You'll still be hearing
my voice even if you're not concentrating on what I'm saying,

(09:10):
and those positive suggestions can sink into your unconscious mind,
giving you a chance to make those changes which you
need for yourself, make those changes that you want to

(09:32):
make yourself because you choose to and it's the right
thing for you to do for your health and well being.
It's almost as if you just decided to let go

(10:01):
of that physical discomfort that you've had in your stomach area,
decided to let go of the stress and to embrace

(10:24):
your natural ability to relax deeply, to welcome with open arms,
deep relaxing comfort. Almost as if while I'm talking to you,

(10:51):
heathing energy is just entering through the top of your head,
filling your entire body up with that heating, relaxing energy.
Maybe it has a color, maybe it has a sound. Now,

(11:17):
if you like, you can take a slow, deep breath in,
and as you breathe out, just let your body soften
a little bit more relaxing and breathething in calmness and

(11:51):
breathing out any tension and with every breath, imagine a
gentle wave of relaxation washing through you, like warm water

(12:27):
or soft breeze flowing down from the top of your
head into your face and jaw. Let your jaw loosen now,

(12:58):
releasing any clenching or tightness, and allow your tongue to
rest comfortably in your mouth. As you breathe, feel the

(13:28):
relaxation spreading to your shoulders, down your arms, all the
way down to your hands and fingers, relaxing every muscle

(14:02):
hevery fiber gently unwinding. Now bring your awareness to your

(14:26):
chest and belly, and with each breath, I imagine a soft,

(14:49):
heeling light filling this area now as your abdomen loosens

(15:15):
and softens releases tension, like an knot gently untying itself,
slowly relaxing. Maybe you can imagine that image in your

(15:43):
mind of a knot insty your stomach area literally untying
itself gently, maybe slowly, in its own time, knowing that

(16:08):
once that not is untied, you can enjoy the relief
that you feel in your body so much more calmness

(16:41):
as you allow this soothing sensation to move lower into
your hips, thighs, and knees down to your calfs, ankles,

(17:27):
and feet, relaxing so deeply, from the crown of your
head to the tips of your toes, your whole body

(17:51):
is beginning to feel safe, calm, and deeply relaxed. Now

(18:22):
in your mind, imagine standing at the top of a
gentle path, and this path is safe, it's peaceful, and

(18:45):
it leads to a place of deep comfort. And with
each step you take, you move further into relaxation, more

(19:13):
comfortable and calmer. And our accounts slowly from ten down
to one. And with each number, feel yourself becoming calmer

(19:49):
with each number, feel yourself becoming more peaceful with each number,
feel yourself becoming more at ease. Ten taking that first step,

(20:39):
Nine deeper down, eight with every breath to drift in.

(21:17):
Seven relaxed and safe. Six calm and comfortable. M five

(22:09):
halfway down now four d pa still, three peaceful, flirting,

(23:08):
two almost there. One arriving now at the place of

(23:38):
deep pressed. And you may picture this place however you like,
maybe a beach, a meadow, a quiet forest, or simply

(24:09):
a soft glow of light surrounding you.

Speaker 2 (24:25):
And now.

Speaker 1 (24:29):
I'd like you to focus gently on your stomach and
digestive system. Now, imagine a warm golden light resting here,

(25:01):
gentle soothing, bringing comfort to every part of your cut.

(25:24):
This golden light begins to flow very slowly, like warm sunshine,

(25:47):
soaking into the muscles of your stomach and your intestines,
as every tiny muscle fiber begins to loosen, release intension

(26:25):
and allowing the natural rhythm of your body to find
balance again. And imagine your digestion like a calm flowing river.

(27:04):
And sometimes that river has felt blocked or turbulent, but
now the water is smooth, steady, and clear, and every

(27:44):
breath you take brings more balance with each exhale, allowing
any discomfort or pressure to dissolve, like mist evaporating in

(28:21):
the morning sun. And you may even imagine that your
vagus nerve that connection between your brain and your gut

(28:45):
bathed in this golden light, carrying calm messages of safety, comfort,
and peace. Because your gut listens, it understands, it relaxes,

(29:33):
and from now on, your body remembers how to feel
at ease, and your gut knows how to die jest calmly, movely,

(30:04):
and naturally bloating eases and spasms soften, and any tightness

(30:25):
or discomfort is gently released, and you may find the
after meals you feel calmer, more comfortable, able to trust

(30:55):
your body, and your unconscious mind is learning now the
stress no longer needs to live in your stomach, because

(31:23):
your gut responds with peace, calm, and relaxation. And you

(31:43):
are discovering that every time you listen to this recording,
your body learns more deeply how to relax and how
to find comfort and how to restore balance. Now, silently

(32:26):
within yourself, you may wish to repeat these gentle truths.
My body is safe, My body is safe. My digestion

(32:57):
is calm and balanced. My digestion is calm and balanced.

(33:22):
I release tension and welcome comfort. I release tension and
welcome comfort. My gut responds to peace and ease. My

(34:04):
gut responds to peace and ease. I trust my body
to find its natural rhythm. I trust my body to

(34:40):
find its natural rhythm. And each time you heat these words,

(35:01):
they become more true for you. Now, imagine in a
moment in your future, perhaps seat in the mill or

(35:27):
resting afterwards, and in this moment, notice how calm and
settled your stomach feels your body digests smoothly, effortlessly, and

(36:03):
you feel light free and at ease, and you see

(36:24):
yourself smiling gently, knowing that your gut is learning, heeling
and finding balance every day. And now, in a moment,

(37:01):
I'll bring this session to a gentle close, and if
you're listening in the daytime, you can begin to bring
awareness back to your body, wiggling your fingers and toes,
stretching lightly, and opening your eyes whenever you feel ready,

(37:29):
carrying this sense of calm with you, or if you're
listening at bedtime, there's no need to wake up. You
can just simply drift even deeper into rest, allowing your

(37:59):
body to continue healing as you sleep, waking only in
the morning refreshed, lighter, and more at peace. For now,

(38:36):
simply rest in this comfort, safe calm, healing, safe calm, heed,

(39:10):
and thank you for listening. Remember to be kind to yourself,
because you deserve to be happy. Be gentle with yourself.
You deserve to feel safe. Lots of love. Bye. Relax

(39:50):
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

(40:19):
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

(40:49):
those feelings of relaxation continue for longer after the recording
has ended, so that you can still benefit from listening

(41:21):
to my voice, maybe in a few hours time, perhaps tomorrow,
and then by listening regularly, especially if you find like

(41:44):
some people do and myself as well. I sometimes I
find one particular recording that really resonates with me, and
I just listen to an over over again every morning,
every evening. There was this recording from We're going back

(42:16):
to about nineteen ninety nine. It was it wasn't hypnosis,
but it was it 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

(42:40):
was the person's voice relaxed me, just felt so peaceful,
and I'd look forward to listening to her in the

(43:04):
morning and in the evening. And I knew before even
pressing the play button that since I've done that pressed
the play button. This is in the days of CD

(43:32):
players press 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 to her

(43:58):
words because I had them memorized. Really, it was as
if my body knew exactly what to do, and the

(44:22):
muscles just almost went into automatic relaxation, and I remember

(44:44):
my mind would slow down.

Speaker 3 (44:54):
Now.

Speaker 1 (44:57):
Now, I was listening to this recording in the early
days of learning hypnosis, and long before I ever made
any videos or audio recordings myself, because I didn't start

(45:19):
doing that till two thousand and six. But I knew,
I knew how helpful I found being able to just

(45:46):
let go, to have that trust in the person that
I'm listening to, knowing that it's going to be just

(46:08):
as relaxing, if not more so. Each time you hear
my voice, you may feel the same. Some people have

(46:31):
been listening to me for over a decade. Maybe not solidly,
obviously not twenty four hours a day, but maybe people

(46:52):
come back. Some people may be listen every day. That's
something that.

Speaker 4 (47:08):
I do.

Speaker 1 (47:11):
Which you may not realize by listening, is when I
record these recordings. Now, for example, I also am affected

(47:43):
by the words that I say. So if I set
you focus on your feet. Notice your feet relaxing. I

(48:06):
will be focusing on my feet. I will be noticing
my feet relaxing. If I said, focus on your hands,

(48:35):
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

(49:03):
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

(49:29):
aware of your hands, I'm also aware of how relaxed
my hands are feeling.

Speaker 3 (49:51):
Now.

Speaker 1 (50:06):
And when it comes to potentially drifting off to sleep,
which may be the reason you're listening, I also feel
drowsy when I make these recordings. I also notice my

(50:41):
mind drifting. In fact, at times I've actually fallen asleep

(51:03):
without even noticing, and then I carry on talking. And
it's only when I listen back to do the editing

(51:26):
I hear snoring and I think I don't remember snoring.
I remember talking. It's snoring was a pick turned up.

(51:46):
That's why I sound like when I snore, I get
really into the whole experience. I don't know how you feel.

(52:14):
How relaxed do you feel in your feet, how relaxed
you feel in your hands. I have noticed more and

(52:46):
more that the more relaxed, deeper level of comfort you feel,

(53:08):
the easier your breathing becomes. It's almost like that additional
muscle relaxation. So this allows you to breathe easier without

(53:50):
necessarily focusing on your breath, however, being able to notice

(54:22):
the ease in which you breathe so naturally. You breathe

(54:52):
so very easily and smoothly. Whenever I imagine my breathing improving,

(55:41):
when I've got my eyes closed, I tend to visualize
a beautiful field with trees and flowers producing all that

(56:13):
life giving oxygen. And it feels nice to, if nothing else,

(56:49):
just taking some time away from everything, enjoying that feeling

(57:24):
of peace, serenity with a joyful heart. Time seems to

(58:14):
just drip by, so very slowly, relaxed, so deeply peaceful,

(58:59):
completely unattached to any thoughts whatsoever in this moment, completely free,

(01:00:09):
noticing that your mind has slowed down. Slowed down because

(01:01:00):
nothing really requires your attention, You can enjoy the physical

(01:01:29):
sensations of allowing the stress to drip out of your body,
to appear out of every part of your body and

(01:02:11):
being released from your brain, your mind slowly but surely.

(01:02:57):
The muscles in your legs relax res res so very deeply,

(01:03:44):
relax so deeply. And the feelings, the pleasant feelings in

(01:04:15):
your arms and shoulders, deepening each part of your body

(01:04:43):
further and deeper and deeper, Madicine, the feelings in the

(01:05:22):
back of your neck, the feelings in your wrists, muscles,

(01:06:24):
in front of your body, I will say, feeling peaceful, deep,

(01:07:18):
There's a sense of pace spreads through your very cool.

(01:08:00):
When you focus on your mind, her mind becomes be

(01:08:27):
and slower, even deeper. Relax so very slow, stomach peace

(01:10:03):
full in your stomach. He'll back. Notice, Notice how relaxed

(01:10:50):
you now feel in the hole of your back. You

(01:11:29):
spy from your brain all the way down the middle
of your back, sending and receiving millions of messages every day,

(01:12:01):
deep comfort, increasing deeply relaxed you mes reles spreading those

(01:13:21):
signals down your spine or cord into air, every part
of your body, your shins and your calf muscles, your elbows,

(01:14:33):
Feelings of peace and tranquility spreading through your body, tips
of your toes to your eyes, your fingers all the

(01:15:06):
way you know about I'm letting her, reating her pace

(01:16:08):
drift in mind, just wander in a way happy to

(01:16:34):
let go, Let go completely, let go, said tranquil, whole

(01:17:39):
body enjoying a sense listener, Hey more, Hey, the space,

(01:20:09):
this space.

Speaker 5 (01:20:13):
Of peace.

Speaker 1 (01:20:17):
And safety, so fairy, fairy.

Speaker 4 (01:20:49):
Relaxed us.

Speaker 3 (01:21:52):
Leading to.

Speaker 1 (01:22:20):
Letting go. Maybe we can just focus on the different

(01:22:45):
parts of your body, just to notice you forehead and

(01:23:20):
your eyes chu so loose, noticing in the sense of

(01:24:25):
complete freedom, absolute freedom, dress day dress day, He's fawn energy,

(01:26:29):
pace to breeze, so much ease, yeah, lose. You may

(01:27:41):
have or may not have noticed your mind drifted, peaceful,

(01:28:45):
move any even more deeply in the direction of blissful pace,

(01:29:10):
blisshul pace, arrest tie to pace, so calm, let him go,

(01:31:39):
peace with mind.

Speaker 6 (01:31:51):
Rex body so relaxed, so relaxed.

Speaker 1 (01:32:50):
A body feels almost invisible, so very relaxed, paceful, so paceful,

(01:33:47):
rel like God som and you could start to notice

(01:34:33):
that you are feeling more relaxed, even though I've not
purposely focused your mind upon that sense of physical comfort

(01:34:56):
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,

(01:35:29):
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,

(01:35:57):
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,

(01:36:23):
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

(01:36:53):
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 confidence,

(01:37:29):
an almost uplifting feeling, positive healing, an energy that spreads
through your body like a wave of comfort. And all

(01:37:57):
this comes from just allowing yourself a few minutes, maybe
half an hour, however long you want it to be,
to just rest and allow your mind and your body

(01:38:28):
to almost reset itself to the settings of comfort and relaxation, calmness,

(01:38:49):
which allows more room for feelings of pleasure, and happiness
to move around your body and into your mind, almost

(01:39:12):
as if your mind and your body are sinking together,
almost mirroring each other, with that growing positivity and calmness,

(01:39:35):
And it feels nice, really does feel nice to know
that you are the one that has allowed yourself to
feel more comfort than to ex experience.

Speaker 3 (01:40:03):
More of this.

Speaker 1 (01:40:06):
Deep relaxation spreading throughout your body. And as I focus
on each part of your body, you can notice that

(01:40:29):
that part becomes even more relaxed just by focusing on it.
It becomes even more calm and comfortable just by focusing.

(01:41:00):
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

(01:41:22):
focused on or just automatically release any remain intention in
anticipation of even more comfort about to come. Now. I'm

(01:41:49):
going to start by focusing on your forehead. Just being
aware of the feelings of your forehead and then your
background sounds like mister Herbert Opigeon, can just allow you

(01:42:12):
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

(01:42:38):
sounds around. So as you focus on your forehead, just
notice how it becomes even more relaxed as you focus

(01:42:59):
only on my voice and that part of your body.
Moving down to your eyes, focusing on your eyes, noticing

(01:43:19):
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,

(01:43:50):
your tongue, your teeth, your gums, the whole of your
mouth relaxing, calm and lease. As you focus now on

(01:44:13):
your jaw, not just the parts of your jaw need
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 7 (01:44:46):
And calm.

Speaker 1 (01:44:55):
Focusing on your neck, the front of your neck and
your throat relaxing and loose and calm. The sides of

(01:45:17):
your neck, the right and left side of your neck,
relaxed and lace and calm. And now the back of

(01:45:41):
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 increasing comfort and release. Then

(01:46:15):
you can experience in the back of your neck, moving
down your back and moving either side of your spine
right from the top of your back all the way

(01:46:38):
down to the bottom of your back down to your
lower back. Did you move up and down your spine,

(01:47:04):
you can feel the muscles either side of your spine
relaxing even more. And as those muscles relax, that sense

(01:47:25):
of comfort starts to spread outwards from your spine into
both sides of your back, the top of your back,
the middle en your lower back. And as you scan

(01:47:51):
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 back also seem

(01:48:16):
to just almost divide from each other, separating and almost melting,
And in your lower back there seems to be an

(01:48:37):
extra special feeling of comfort. The spreads into your hips,
sit down your lower back, into your hips, into the

(01:49:01):
area where your cosix are, and into your buttocks, and
always muscles that spread bring your lower back into your
hip area, start to melt, start to really let go,

(01:49:40):
and even nowhere about to focus on your shoulders, your
back and your spine will continue to let go, continue
to relax so calmly, and then you focus on your shoulders.

(01:50:15):
You may notice they're already feeding, really loose, they're already
feeding calm. The feeling those muscles then move from your

(01:50:57):
neck into your shoulders. Feels so soft and gentle, so
smooth and calm, and the feeling in your shoulders sceins

(01:51:46):
to spread deep into your shoulders, a sense of relaxation,
not just traveling deep play into your muscles, but also
relaxing the bones and moving all the way to underneath

(01:52:19):
your arms, relaxing a whole area between the tops of
your shoulders and underneath your arms healing. You feel so

(01:52:44):
relaxed and comfortable in your shoulders, which sense that.

Speaker 3 (01:52:58):
Deep healing.

Speaker 1 (01:53:03):
Message into your arms. You may feel almost as if
your arms are not even that, because they're so relaxed,

(01:53:30):
so deeply relaxed, so calm, so loose. The feelings spreading

(01:54:20):
all the way down your arms, two elbows, including your
elbows circumfort spreads your way into wrists, your foura, a

(01:55:00):
man's synder, wrists so heavy hat the same time, sunlight

(01:55:27):
and gentle frey sin now on.

Speaker 2 (01:56:00):
Your hands, your hands, so.

Speaker 1 (01:56:32):
Peaceful in your hands with a sense of real It

(01:57:12):
just seems to feel si familion when your hands relax
deeply else your things, it's rich, you think it tips

(01:59:33):
making your attention left front, your body so comfortable. Then

(02:00:03):
you focus les love my souls in your fins and

(02:01:48):
names so relaxed, calf muscles just shades a Claudieu and

(02:04:29):
the faathing in your feets. Sir, peaceful, circolm, sad, peaceful,

(02:04:57):
circom so peace fall cycom so peace, f re scener.

Speaker 4 (02:05:58):
Peace fall.

Speaker 1 (02:06:03):
Calm, a lout of that deep relaxation, to spread your
chest in your stoma, lets you go everything. So I'm

(02:06:50):
gonna start counting down now, from twenty down to one.
You can imagine in a way it's like just walking
down some steps and each step or twenty steps, and

(02:07:11):
each step represents a level of comfort. Each step represents
a deepening of that comfort, and the furvies you walk

(02:07:37):
down those steps deeper and more relaxed you feel. So
starting with number twenty, twenty, nineteen, eighteen, seventeen, sixteenhhhhhhhh three four.

Speaker 8 (02:13:23):
Four too well, nohhhh.

Speaker 1 (02:18:48):
Eight siven.

Speaker 9 (02:20:09):
Must six.

Speaker 5 (02:22:41):
Five US.

Speaker 1 (02:24:01):
Four the.

Speaker 3 (02:26:30):
Us.

Speaker 1 (02:28:29):
Now as you focus on your eyes, we're gonna count
down from tenning down to one, focusing just on your eyes,

(02:29:02):
your eyelids, the muscles around your eyes, your eye walls themselves,
our whole area that makes up your eye. And as

(02:29:29):
we count down ten down to one, whilst focusing on
your eyes, you become twice is relaxed with each number

(02:29:55):
counting down that you may find the all you want
to do is just drift off to sleep. And if

(02:30:16):
that's what you want, then just allow yourself to do that. Now,
focusing on your eyes, I'm going to begin counting down

(02:30:40):
from ten down to one right now, ten nine eight

(02:32:50):
seven I.

Speaker 3 (02:35:03):
Us four.

Speaker 1 (02:37:19):
Three, So counting down from ten to one ten nine

(02:40:16):
eight seven six five four three two one. And maybe

(02:40:44):
that was a bit too quick in order to relax.
Maybe it's a bit too fast for you to notice
the calming of your body, maybe even a little bit
of pressure there, like you're counting down from ten to one.

(02:41:05):
Would you expect me to do? Man, expect me to
just STI go with floppy just because you're counting down.
We could try it again, but this time I'll go
a bit slower this time, and you focus on the

(02:41:28):
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,

(02:42:33):
five four three two one, And just notice how how

(02:43:42):
you feel generally, how your body feels. It's not necessarily
even about counting down from ten to one. It's that

(02:44:03):
space that you have, that space between being active physically
or mentally to just sitting or lying down, just being there,

(02:44:33):
not doing anything, not saying anything, or needing to think
about anything. So that opens up a space, you know,
a bit of a space, a gap. And the more

(02:44:55):
I came down from ten to one, the bigger that
gap becomes. So there's that gap of calmness, of comfort, relaxation.

(02:45:16):
It's a nice feeling, and it moves those stresses or
discomforts physically or emotionally, moves them.

Speaker 5 (02:45:35):
Away.

Speaker 1 (02:45:42):
Allows you.

Speaker 3 (02:45:45):
To just.

Speaker 1 (02:45:49):
Slow down. So ione to count again from ten down
to one, and notice that gap widening, the gap, And
as it widens, it's almost like the stress and attention

(02:46:11):
falls into the gap and gives you that distance, that space.

Speaker 3 (02:46:33):
Now, ten.

Speaker 1 (02:46:43):
Nine eight, seven, six, five four three two one. Now,

(02:48:39):
how did your body feel now? Can you notice? Yeah,

(02:49:00):
do you feel in calmer are you feeling more relaxed

(02:49:37):
as we now focus on your legs, just your legs.

(02:49:57):
We're just gonna start with focusing on your thighs. Of course,

(02:50:18):
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

(02:50:41):
of your thighs, the tops of your thighs, the sides
of your thighs, the bottoms of your thighs, your outer thighs,
and you're inner thighs. Basically the whole of your thigh
that leads into.

Speaker 3 (02:51:02):
Your hip.

Speaker 1 (02:51:06):
And it goes down to your knee joint. Now, this
is a big area, it's a very heavy area. It's
very strong, probably the strongest muscles in your body or

(02:51:32):
in your thighs. But I don't think we perhaps give
enough attention to our thighs. Perhaps we don't knowledge how

(02:52:01):
important our thighs are to our lives, how much they

(02:52:23):
actually do for us all through our lives. And it
may seem sound really weird, but I think that all
of our body parts, especially our thighs, needs some TLC,

(02:52:54):
a bit of love shown, a bit of acknowledgement. Thank you,
gratitude for our thighs do for us. And I know

(02:53:23):
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 doing

(02:53:44):
this indoors. Otherwise I would be outside hugging a tree.
I can't see the television from the tree. If you
move down to your knees gain such an important part.

(02:54:06):
And I think we don't necessarily. I'll speak for myself.
I don't necessarily appreciate all that my needs do for
me until I have a problem with my knee. It's occasionally,
if I ever maybe i'll bash it or it's aching

(02:54:31):
for some reason. It's then that I realize how much
it does. You know, the benefit of being able to
use my legs without any kind of physical discomfort is

(02:54:52):
a beautiful thing that's possibly not appreciated until it's temporarily removed.
You know that's comfort. But as you focus on your knees,
regardless of how your knees feel, you can have that

(02:55:17):
sense of gratitude and love to your knees for all
that they do for you, and you can still have
that attention on your thighs and maybe notice how your

(02:55:40):
thighs feel. Maybe you've noticed that they are relaxing more
deeply as you focus now on the bottoms of your legs,

(02:56:05):
your shins, and your calf muscles, the bones between your
knees and your feet incorporate, and of course your ankles
so important. You know, anyone that's had even like the

(02:56:30):
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 think that. You know, logically,

(02:56:52):
our wrists are a lot thinner than the rest of
our arms, which is okay, It doesn't can't see any
problem with that because we're just picking stuff up. Our
ankles so much thinner than the rest of our legs,

(02:57:18):
and from a physics perspective or logical even it doesn't
really make sense that all this weight would ultimately be
resting on your ankles then leading to your feet that

(02:57:40):
thin area, thin bone. Yeah, it does so much great work.
Supports us, supports our body for a lifetime, helps us

(02:58:01):
to balance, It helps you to get around and be mobile.
And there's the calf muscles. Of course, when I was younger,

(02:58:25):
I couldn't see the point in calf muscles didn't seem
to do anything. Okay, if I walked around on tiptoes,
then my calf muscles get some work. But of course
that's not true. The calf muscles are being used whenever
we use our legs, and your shins there to protect

(02:58:56):
your lower legs, shaped in a way, almost as a
protector for the bone, leading of course to your ankles

(02:59:21):
and your feet. But 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

(02:59:41):
focus on your feet a little bit. You can have
them in your awareness the same as you have your
thighs in your awareness. Even though we haven't been focusing
on your thighs for a few minutes, let me focus

(03:00:02):
in on your ankles. There's still that sensation of comfort
in your thighs, and there's that movement of energy because

(03:00:31):
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 outside of the thighs,

(03:00:57):
as in the outside of all of our body, can
be very sensitive, sensitive to touch, sensitive to temperature. And

(03:01:20):
inside your thighs the bones, there's the muscle, there's the blood, vessels,
the ar trees, to all this stuff that's inside your thighs.
I guess sometimes it'd be nice if you could actually

(03:01:43):
put your fingers inside your thighs and a message, so
you can message on the outside, of course, but to
be able to get deep into the muscles and to
be able to just message in side your thighs, message
in the bones of your leg massage in or the veins,

(03:02:11):
just gently healing your thighs and you can move down
message and inside your knees, just message in those bones,
but with healing fingertips spreading that healing energy deep into

(03:02:37):
the choice of your knees. Of course, there's the back
of your your need and the inside crease where your
need is. It's a very sensitive area. Very it feels

(03:02:59):
very eyes when you stroke it. That might be because
it's an area that's not really touched very often. It's
almost like a hidden part, that crease in your legs.

Speaker 5 (03:03:16):
It's almost.

Speaker 1 (03:03:19):
Like a part that has a sensitivity, which is a
little bit different. Of course, it's protected by your legs,

(03:03:42):
So you can imagine putting your fingers into that crease
in your legs. Folded in between your legs, you can
just message with your fingertips, of fingertips going inside, massage

(03:04:04):
in the muscle tissue you can cause field the bones
of your knees healing through your fingertips, and then as

(03:04:26):
you go down 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, massage in every single
tissue of that muscle, healing every part, and then doing

(03:04:57):
the same for my shins, massaging and generally stroking the bones,
generally stroking them, healing in a loving way because they
deserve to be treated. There's the precious bones that they are,

(03:05:21):
because our legs are so precious as in all the
other parts of our body, the more precious at any
chul on the planet. When you start to think about

(03:05:48):
your legs 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

(03:06:12):
appreciation for 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.

(03:06:40):
Just to show how much you care about your legs,
how much you care for what your legs do for
you regularly, your needs, your card, your ankles, the strength

(03:07:07):
of your ankles, considering how thin they are compared to
the rest of your legs, especially your thighs. Yet this
so strong, so flexible, absolutely amazing things. Your ankles are

(03:07:38):
truly a gift because of what they do for you,
supporting all that weight, regardless of how what weight you are,
even if you only eat ate stone, it's still a

(03:08:01):
lot of weight for these little ankles. Now I'm a
lot heavier than eight stone. Double down, get my ankles
support my body all the time, or they do give

(03:08:26):
off a sigh of relief when I sit down. That's
I've had my whole legs though my feet feet also go.
My toes clap so happy. Your legs really are amazing,

(03:09:11):
and I know 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. Your legs are amazing. Your legs

(03:09:46):
deserve not just respect, but they deserve to relax deeply.
They deserve to take some time out of the day

(03:10:11):
to just let go completely. Your legs really can relax.

(03:10:47):
And because the legs are so such a most you know,
very important part of your body. When you relax your legs,
the rest of your body or so naturally follows in
that journey of comfort. I can feel it in my hips.

(03:11:21):
My hips feel really loose, and also my lower back
as well. My lower back really feels it feels stretched,
even though I'm just sitting in a chair and there's
no stretching as far as I'm aware that I'm doing.

(03:11:45):
It's almost as if the muscles are just relaxed so
much that there is a natural stretch as the tension
has reduced a lot. And I'm now going to count

(03:12:16):
down from ten down to one, and you can continue
to fill wonderfully relaxed ten nine, eight, seven, six, five,

(03:12:57):
four three two one relax. So I'm just going to

(03:13:25):
count down from five down to one, and as a countdown,
if you just focus on the numbers, just the numbers
counting down. And notice how you feel in this moment

(03:13:49):
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 in your mind.

Speaker 5 (03:14:14):
Just notice how you feel.

Speaker 1 (03:14:16):
There's nothing to do, there's nothing to say, there's nothing
to think about, starting with number five, four, three two one. Now,

(03:15:15):
as you notice the gradual letting go of the tension
in your body, you may also begin to notice and
be aware of how your mind is starting to slow down.

(03:15:46):
This is just a natural thing that happens. It's not
really a special procedure. It's just natural. Because it's your
body relaxes, your mind also starts to relax, and the
more your mind relaxes, the more your body relaxes. It's

(03:16:09):
just a continuous circle of relaxation. And there's that calmness
that comes from relative quietness. You know, even even if
there's background sounds, either your side or mind is still

(03:16:36):
going to be quite calm. You know, you haven't got
the television on, there's no music in the background, unless
you're listening to the recorded with music. Of course, you're
very likely not going to be sitting in a room

(03:16:56):
with other people. Of course you might be, but generally
it's more ideal if you can do this on your own,
so no distractions, and when you stop thinking about stuff,

(03:17:22):
relaxation automatically arises, a sense of comfort starts to grow,
and without trying to build it up into something fantastical

(03:17:44):
or something magical, this is just a natural process, something
that's easy to accomplish. In fact, it's almost you know,

(03:18:06):
the sense of relaxing completely happens really when you put
no effort into it. It's not something that you can
really force. It's something that happens naturally. And part of

(03:18:30):
the process of this recording and others is simply two
allow you to take advantage of this space.

Speaker 3 (03:18:51):
This time. It's just.

Speaker 1 (03:19:00):
Go to just be here, to be in tune with
how you feel, yet with the intention of wanting to

(03:19:24):
relax deeply that maybe even to fall asleep, depending on
what it is that you wish for yourself in this moment.

(03:19:49):
As we know, relaxing is the majority of the process
of fallingss. The actual fallness sleep part is the tiny
bit at the end. The deeper relaxed you become the

(03:20:16):
easier you find yourself drifting. But you can also if
you choose, stay focused on my voice and really enjoy

(03:20:51):
the process, gradually relaxing each muscle in your body effortlessly

(03:21:27):
and just observing the sensation of letting go completely. This time,

(03:21:55):
I'm going to count from six down to one. You
can notice your mind calming down more with each number

(03:22:16):
that you hear me say, naturally, feeling calm and slow
and be peaceful sex five, four, three, two one, being

(03:25:27):
aware of how your mind to slowe, write down, sinking
deeply into relaxation. And as you focus on your mind,

(03:26:03):
you may notice that there are some thoughts still there,
maybe some stubborn thoughts that for some reason perhaps need

(03:26:25):
your attention. That's what you can do is send love
to those thoughts. Sprinkle those thoughts.

Speaker 3 (03:26:51):
With love.

Speaker 1 (03:26:53):
I at petals from a flower, Just sprinkle it over them. Petals,
feel good love towards those thoughts, to let those thoughts
know that you're not abandoned the number you just need them.

(03:27:15):
You require them to just calm down, slow down, quiet
down for now, so as you focus on those remaining thoughts.

(03:27:44):
As we count down this time from seven down to one,
with each number, Just imagine sprinkling those flower petals of love, kindness,

(03:28:05):
gratitude over those thoughts, which will allow them to just
melt away and relax deeply. With every number, those thoughts

(03:28:34):
will become more and more relaxed. Starting with number seven, six, five, four, three, one.

(03:31:17):
How as you now notice how relaxed you're feeling in
your body, We're going to focus on your hands. You

(03:31:55):
gets the more relaxed your hands are, can more relax
your body and mind are? You focus on your hands

(03:32:24):
and your fingers. There's nothing needed to be done. There's
no clinching of fists or tents in the fingers or
anything like that. It's just noticing and focusing on your hands,

(03:33:01):
noticing how they feel. Because the more relaxed your hands feel,

(03:33:27):
the calmer your mind feels, and the more comforts you
feel throughout your body. Jee may have already noticed your

(03:34:08):
mind is starting to drift QUICKSI just on your hands

(03:34:41):
and fingers, allowing them she experience a real deepening of
that real vexation in your hands and fingers, more and

(03:35:14):
more relaxed. With each number from eight down to one,

(03:35:38):
you can almost feel that healing and relaxing energy spreading
into your hands and fingers, becoming more relaxing, with each

(03:36:09):
number going down, eight, down to one, drifting, drifting again

(03:36:37):
starting with number eight seven four.

Speaker 3 (03:39:17):
Three.

Speaker 1 (03:40:19):
Wow, just being here now, nothing to think about, nothing

(03:40:46):
to do, nothing to say, and everything just feels calm.
And this is your natural state of being. This is

(03:41:10):
how you just normally feel when you take away all
of that other stuff that we add, you know, I
think like stress and worry.

Speaker 7 (03:41:25):
In and.

Speaker 1 (03:41:28):
Overthinking, anxiety, tension, just generally thinking about stuff. You take
that away, which is what we do.

Speaker 10 (03:41:47):
What we do now.

Speaker 1 (03:41:54):
You're left with a real sense of peacefulness, which comes
to you very quickly, because ultimately it's just a feeling,

(03:42:19):
a feeling and comfort, almost as if you've gone inside
yourself and you've found a special place where everything is peaceful,

(03:42:43):
a place where you can film relaxed and you're natural
sense of comfort, a place.

Speaker 10 (03:42:55):
Where you could be here.

Speaker 1 (03:43:02):
Where you can accept yourself and who you are, in
the place where you're not trying to please anybody else,
in the place where you can actually not just love yourself,

(03:43:28):
but in some ways more importantly, you can like yourself,
appreciate who you are. A sense of gratitude. He's in

(03:43:53):
the air way around here. That's also a place where
you can actually feel the healing energy soaking into your body.

(03:44:21):
Healing energy soaking into your body. That healing energy spreads
through your veins, traveling to each every single part of

(03:44:46):
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 the spinal fluid is

(03:45:17):
now mixed with healing energy, not just allowing you to
feel so much more relaxed and healthy in this moment,

(03:45:40):
but also you start to realize that actually, what's happening
now without healing, relaxing energy spreading through your body, it's

(03:46:01):
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, not just your physical health,

(03:46:28):
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 something has changed deep

(03:46:52):
within you. Maybe things I used to cause you to
feel anger no longer have that power to control you

(03:47:18):
the way they seem to be able to before. As
you realize that you're the one who decides what affects you.

(03:47:40):
You're the one who decides to feel relaxed and calm
when you choose to enjoy noticing these natural developments of healing,

(03:48:09):
continuing to grow and improve your life day by day,
including of course, your ability to relax so much easier

(03:48:36):
than sleeping in it's the most natural thing in the
world to you because falling asleep is something that you've
done so many times in your life, and you know

(03:49:06):
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, healing sleep.

(03:49:41):
Even when we're kids, sometimes will fall asleep when we
don't even want to try to think us stay awake.
Maybe it's a birthday in the morning, or it's Christmas
or holiday or something we look forward to. We don't
want to go to a sleep. But the more we

(03:50:04):
want to stay awake, the more we just start to drift.
And the more you fights drifting, we try to stop
yourself and drifting asleep, the deeper and stronger that drifting becomes.

(03:50:32):
Because we're born not just with the need to relax
deeply and to naturally fall asleep. But it's our birthright,
it's part of our DNA, and sometimes as we get

(03:50:59):
older in life, perhaps at times we have forgotten relaxing completely.
It's not only a wonderfully pleasant experience, it's also really easy.

(03:51:40):
It's very, very easy to let go, because that's all
it is, is just deciding to let go. And when

(03:52:02):
you press the play button on my recordings, you have
given permission for my voice to relaction. When you press
that play button, you have given me permission for my

(03:52:26):
words to effect. You're in a positive, only a positive way,
opening up your mind too useful and healing suggestions that

(03:53:08):
can have such an amazing effect on how you feel
right now, as well as those changes that continue long

(03:53:35):
after the recording ends, those changes within you that continue
to flourish and grow, transforming your life in positive, beautiful way,

(03:54:05):
allowing you to move forward in your life in the
direction that you choose for yourself. This feeling, this feeling

(03:54:30):
that you can experience a safety, comfort, calmness, This feels
so nice. It's such a healthy place to be, and

(03:55:07):
that positivity grows within you each and every day. Moving forward,

(03:55:29):
you're going to find that you're more relaxed physically and
in your mind is more relaxed. And it's not that
you're thinking slower, it's just that your mind will be

(03:55:54):
less clogged up with unnecessary negativity because from now on,
your mind rejects negativity. From now on, you're going to

(03:56:17):
start noticing when negativity arises, and you can just say stop, stop,
and that negativity will turn around and leave you alone.

(03:56:51):
Stop and that negativity would disappear. And as you notice
that you feel way more relaxed than you probably expected,

(03:57:25):
you can now congratulate yourself because you are the person
that has done this. You are the one that has
opened your mind up to the simple facts that you

(03:57:49):
can feel more relaxed in your body and in your mind.
You've opened your mind up to the birthright of being
able to just fall asleep easily when you choose. And

(03:58:23):
that's a nice feeling. Don't you think it feels nice?
Doesn't it? To feel calm full, that healing energy is
spreading through your body in your mind to spend time

(03:58:53):
a special place where negativity can no longer enter. Negativity
is banned, it's barred, it's not allowed entry. Doesn't it doesn't,

(03:59:18):
this doesn't deserve to be here, doesn't belong here. Negativity
has no place in your life, which makes room for

(03:59:41):
more comfort, more healing, more relaxation, more peace. It feels nice,

(04:00:13):
doesn't it.

Speaker 10 (04:00:15):
Just let go.

Speaker 1 (04:00:21):
With everything. I'm gonna count down now from twenty down
to one. You can continue to relax. If you choose,

(04:00:51):
you can drift to sleep with every number you hear
me say, you can fill twice as relaxed, or if

(04:01:16):
you choose, you can fill twice sleeping now twenty nineteen,

(04:01:51):
eighteen seven, team six, team fifteen four, team thirteen, two

(04:02:51):
eleven ten nine eight seven six.

Speaker 5 (04:03:41):
Five on.

Speaker 1 (04:04:22):
This is your time to just take a break, your
time to relax, to allow your mind to slow down,

(04:04:51):
to give yourself a permission to take a break from everything.
Ensure the only person that can make that decision, You're

(04:05:18):
the only person that can actually tell your mind just relax,
to just take some time off so that you can

(04:05:51):
focus on your body, getting in touch with how you
feel physically and in the process of this body scan

(04:06:14):
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 to

(04:06:40):
relax it's kind of expected. You expect when you listen
to my voice to feel more relaxed naturally, because when

(04:07:02):
you're listening to me, your attention is focused on my words,
and as my words guide you to focus on those

(04:07:28):
parts of your body, your focus increases, which actually calms
your mind. And when your mind calms down, your body relaxes.

(04:08:14):
And when your body calms down, your mind relaxes. And

(04:08:37):
even though we've not really started to focus on your body,
you can already feel that healing energy spreading through your body,

(04:09:03):
pushing out stress and tension.

Speaker 4 (04:09:14):
Healing.

Speaker 1 (04:09:16):
All the parts of your body, including your skin, your bones,
your blood, all of your workings inside your body, all
of the muscles, all of the fat, all of everything,

(04:09:39):
every hair on your body is filled with that healing energy.
And when your brain feel as with that he and

(04:10:01):
the energy, the feeling of comfort relaxation increases, deeply increases

(04:10:34):
in a way that in your mind starts to fill
perhaps spit drowsing because it's not needed, and may start

(04:11:04):
to drift if that's what's needed. So if you're listening
to this and what you need is deep relaxation, that's

(04:11:26):
what you get.

Speaker 10 (04:11:29):
If what you need is.

Speaker 1 (04:11:32):
To fall asleep naturally and easily, that your mind drifts.
That's also but what happened because by pressing up play

(04:11:55):
button on the podcast and listening to me, you give
permission of your body and your wind. In fact, you
give the command to your body and your wind to

(04:12:19):
relax deeply and to drift off to sleep if that's
what you want.

Speaker 3 (04:12:37):
Or need.

Speaker 1 (04:12:45):
Mem As I focus on the different parts of your body,
you may start to just drift, and then you come
back again and do you hear me talking and I'm

(04:13:09):
focusing on a different part of your body, You me
find yourself drifting, be able to realize you're drifting. Until

(04:13:29):
you stop drifting, you're a laugh again to my voice.
Focusing on a different part of your body starts to
relaxee your depat because I'm drifting. It's basically here already

(04:13:56):
in the sleep zone. And the more you drift, the
longer you drift, the longer you drift. Eventually, that drifting

(04:14:17):
continues into sleep, and that's the last you remember until
you wake up in your own time. When you experience

(04:14:38):
the rgh amount of sleep fear, because when you do
and if you do fall asleep, it's extremely pleasant, so relaxing,

(04:15:02):
so deep from sleep, I feel so nice to relaxes

(04:15:24):
your own body in mind, you feel that he images
spreading through him. Relaxing is so deeply, relax so deeply.

(04:16:00):
Start to focus on your eyes Ba down.

Speaker 10 (04:16:16):
To Joe, down till back, your.

Speaker 1 (04:16:34):
Shouldest, am fingus, you chestuffs, pin your thaps, your ex faint,

(04:18:05):
yourto spreading grimeside your body, feeling you up. Now let's

(04:18:44):
focus again parts of your body, focusing this time on
your forehead. Now on your mouth, your lips, your tongue,

(04:19:11):
a whole of your mouth. Focusing on your fingers. Maybe

(04:19:33):
you could move your fingers a little bits. You can
focus on each one individually, both hands and even though

(04:19:53):
you should focus on both of your hands now it
almost seems to just melt into one. Where did your
right hands starting left hand? And no words, as if

(04:20:17):
just mixed together. Now focusing on your knees, just noticing
how your knees hell. Now focusing on your helpers, focusing

(04:20:58):
on both your own just absurd.

Speaker 3 (04:21:09):
Faith.

Speaker 1 (04:21:13):
A few things you say, I'm sick and upsideous. It's

(04:22:49):
a good of sen sections acoust your toes, whatef of

(04:24:05):
your fate.

Speaker 3 (04:24:12):
Being with.

Speaker 1 (04:24:15):
Hell. Your toes feel right now, ninety cent? How you

(04:25:09):
insire body fails noticing your mind feels now, let him go,

(04:26:07):
letting go, letting go everything, letting go, letting go, let

(04:26:49):
go everything you see. I'm going to start now, and

(04:27:15):
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 you feel

(04:27:45):
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,
so none of that stuff matters on whatsoever. This is

(04:28:10):
about you. This is about how you feel and how
you can enjoy that sense of comfort and relaxation that
comes from letting go and allowing my hands and my

(04:28:32):
fingers to relax you by messaging your body. So I
want to start off just by placing my hands on
the back of your head, just generly, just you can

(04:28:55):
feel what my hands feel like really on you, so
you can maybe feel the warmth of my hands on
the back of your head. With my hands to the
side of your head, not pressing, but just holding there

(04:29:16):
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 5 (04:29:31):
To them.

Speaker 1 (04:29:41):
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

(04:30:07):
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

(04:30:37):
I'm want to start gently messaging the muscles in the
back of your neck with both hands. And this is

(04:30:57):
a very trusting situation really, because our necks are so
fragile and to have someone have their hands around your
neck in that way can sometimes be problematic for people,
which is why massages are quite good, because it allows

(04:31:19):
you to relax and to get in touch with trust,
to feel peaceful and calm. There's a massage the sides

(04:31:46):
of your neck, gently moving from the bottom of your neck.
It would be sort of near where your shoulders start,
I guess, all the way up to your jaw your
ears kind of area that side of your neck. Of course,

(04:32:12):
it's a lot longer than the front of your neck
and message in the back of your neck, especially that

(04:32:35):
area where perhaps we hold tension, and as that area's message,
you can actually feel a sense of release in the
back of your neck and maybe you can breathe it

(04:32:56):
out as well. Notice how it feels. Notice how you feel.
They're moving down to that area between your neck and
your shoulders, that muscle area, starting to message that area

(04:33:26):
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 again that

(04:33:49):
can hold tension and stress. And when massaged, sometimes a
nice deep message is useful, and you decide how deep
that message is, and just allow my knuckles just to

(04:34:21):
dig in to get to those muscles and to ready
relaxed and all the time and being firm yet gentle
with you and just stroking down the area to your

(04:34:55):
actual shoulders, moving to the muscles of your shoulders, and
maybe initially just pulling up the shoulders a little bit
off the table just to give you a little bit

(04:35:15):
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 that can really

(04:35:42):
take quite a bit of pressure, quite a bit of
needing if if you wish to really release the tension
to really get into those muscles, and you can let

(04:36:04):
your fingers in there. Make you feel really nice. Sometimes
it's just being stroked gently or being messaged quite strongly,
can all be beneficial to the reorversation with the muscles

(04:36:32):
in your shoulders. Now you move down your arms. Were
doing one arm at a time, Starting with your right arm.

(04:37:02):
What I do is I just lift your arm up,
just hold it to the side of you. The words
still be attached, and I just message the tops of
your arms all the way down to your forearms into

(04:37:35):
your wrists, gently messaging that part, the softer part, which

(04:37:59):
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 feel really nice,

(04:38:31):
pleasurable and relaxing. Now moving down to your right hand,
just holding your hand in both of my hands, just

(04:39:03):
pressing gently on the back of your hand, stretching your
fingers ever so lightly at the same time pressing down
and messaging each finger, and then starting to massage the

(04:39:34):
palms of their hand. Just turning the hand gently, stretching
it gently, and actually having your hand held can really

(04:39:56):
be an emotional experien aience sometimes even if it is
a stranger, someone you don't know very well, like a
massage person or a therapist. Maybe because it's intimate, you

(04:40:23):
can feel nice, you can feel safe. And as I
put that right arm back down where it was and

(04:40:45):
did the same with your left arm, exactly the same,
Massage in the muscles in your arm all the way
down to your wrist, stroking the inside of your arm,

(04:41:15):
just being gentle or as firm as you require, and
then messaging your left hand, stretching the fingers gently, massaging

(04:41:45):
the palm of your left hand. I feel so so relaxing,

(04:42:13):
so comforting, and I just rest your left arm back down,

(04:42:38):
start to message your back, the biggest part of your body,
starting at the top, starting again where you would have
been an area at the top in between shoulders, near

(04:43:02):
your neck. Going back, massage in the area again, but
this time moving downwards, making it downward stroke to the

(04:43:22):
middle of your back, working from the outside inwards, massage
in that your back, but the outsides of your back

(04:43:43):
parts where your arms will maybe rest against almost the
part that connects your front to your back, and just

(04:44:11):
messaging down firmly but gently, as firm as you want,
moving down, and then moving across a little bed, moving
all the way down again, be very gentle yet firm

(04:44:33):
as you choose. Eventually you get to the spine. We
can message the muscles on either side of your spine
from the top of your neck all the way down

(04:44:56):
to your lower back. We can do that a few times.
Sometimes people would use the knuckle or the you know,
the two fingers and just go either side of the

(04:45:19):
spine almost just push down, go all the way down
to the bottom of the spine, each time releasing tension
and opening up the body, stretching your body so that

(04:45:42):
you feel more relaxed but at the same time rejuvenated.
And now I'm going to move to one side, to

(04:46:04):
your right side, and from the 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

(04:46:31):
one end that side or the way to my side
to the middle of fact to where your spine is
massaging that side of your spine the opposite side to
where I'm standing. It's almost likely kneading bread. There's that

(04:46:53):
big area which is firm yet lots there to message.
Potentially one of the most important places to actually have
a message because you really feel it. You really feel

(04:47:18):
the release and the pleasure of having your lower back massaged.
It releases so much from your body that's not useful,
starting a healing process which will continue long after this

(04:47:41):
recording is over. The message in this part of your
body not only feels really good for you, it's actually
fun to do it because it is, as I said,

(04:48:03):
like kneading bread, it's a part that you can really
get hold of and really massage deeply. If that's your choice.

(04:48:24):
They're not going to move over to the other side
of your body and do the same with the opposite
part of your lawer back. Kneading and messaging from your
sides or way to the middle of your back where

(04:48:49):
your spine is pressing and kneading firm and gentle at
the same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

(04:49:19):
relaxation or mixed together. Plus there's that feeling from your
stomach as it's being stretched. Even though you're in your
stomach now, you can feel it being stretched because that

(04:49:40):
whole area is connected to your stomach. Now we're going
to move or move further up to your top of
your body, and we did the same this time, starting

(04:50:04):
with your upper back. Put my hands forward over and
massive massage in that area up to your spine, from
the side of your body up to your spine to
some of that message area that muscle tissue or whatever

(04:50:29):
fatty tissue even will be possibly from your chest because
it's all connected. The chest and the back connect together.
I'm going to be massaging and just pulling some of
that skin from your side up and massaging the area

(04:50:56):
of your upper back all the way to your line.
And then I'll move down a bit and I'll continue
with the middle of your back doing exactly the same thing.
There's gentle as deep as you choose. Now I'll move

(04:51:28):
or the other side again and do the exact same
thing with the top of your back on the other side,
from pretty much underneath your arm area, really to your spine,

(04:51:56):
and then continue in that all the way down, including
your lower your middle of your back. I'm gonna go

(04:52:21):
to your thighs, the backs of your thighs, and the
sides of your thighs, starting with your right leg. Massage
in the back and the sides of your thighs gently

(04:52:47):
and firmly. There's a lot of muscles there. It's an
area that can be very tense at times and maybe
needs a little bit more pressure than the the body
that's up to you. You can gently stroke the back

(04:53:12):
of your legs where you know, opposite your knee joint
or underneath your knee joint, very sensitive, gentle area, and
working down to your calf muscles. Massage in your calf

(04:53:38):
muscles thoroughly and deeply, if you choose, using both hands, fingers,
digging deep to your ankles and the back of your

(04:54:08):
back of your ankles, just gently message in that area,
maybe lifting the leg and stretching it a little bit.

(04:54:35):
Moving to the right foot, massaging the bottom of your
feet and the size of your feet h gently but

(04:55:06):
firm enough so they don't tickle. Just allow the pleasure
that you get from heaving your feet massaged to just
overtake you. As I continue to message your feet, the

(04:55:32):
bottoms of your feet, the sides, your arches, your heel.
You can put a lot of pressure into your heel
and it feels amazing, Yet the arches need to be
a bit more gentle. Stretching your toes gently, a message

(04:56:02):
in the bottoms of your toes with my fingers, each
one individually. Moving over to the left leg to do
exactly the same thing. Starting at the top of the thighs,

(04:56:33):
work in the back of the thighs and the sides,
massaging deeply and gently, a whole area, working all the
way down. And this is an area that maybe you

(04:57:01):
could like to spend more time relaxing and messaging. Perhaps,
if you wanted, I could make a future recording wants
spend more time on one particular area. As you moved

(04:57:24):
down to your calf muscles, Massage in your calf muscles
firmly and gently. Move down your ankle into your feet,

(04:57:54):
Massage in backs of your feet, bottom of your feet,
stretching your toes and message in each to individually. And
the feeling of pleasure and release, the experience in your

(04:58:19):
having your feet and massaged feels really good. Now she

(04:58:40):
turn over in your mind. Laying on your Back's going
to start again your neck area and your shoulders, just

(04:59:10):
to get back in touch with that area. And as
you move up, I can clean my hands, make them

(04:59:32):
more fresh, because now I'm going to mess on your face,
simply starting off with your forehead. Your eyes are closed,

(04:59:53):
I can just stretch your eyes a little bit, pushing
up on your eyebrows, just messaging around your scalp, massaging

(05:00:16):
down your cheeks, around your ears, into your jaw, himply
the side of your neck, chin, and just moving down

(05:00:54):
shut your neck down to your chest, starting by message
in the very top of your chest where the collar
bone is. Give a side of the collarbone, and then

(05:01:22):
just message in the hole of the chest, moving the
chest around, because it's quite a large area. You can

(05:01:48):
move from one side to the next. Move in my
hands underneath pretty much where your arms on, stretching up,

(05:02:09):
stretching some of the muscles of your back in the process,
moving up over your chest and then moving down again.

(05:02:38):
Then lawering my hands. They're just massage gently and slide
down towards your stomach, starting in the middle of your
chest and then gradually my hands moving apart and massaging

(05:03:01):
and sliding at the same time, moving down to just
below your ribcage, moving down and then messaging up again,

(05:03:29):
giving your chest all the attention that it needs to
feel completely relaxed, remembering that I'm also going to be

(05:03:49):
focusing on your sides as well, an area that really
doesn't get much attention. It feels really good when it's massaged,
just stroking my hands down the sides of your body,

(05:04:16):
just below your arms, all the way down to your hips.
Now move into your stomach area. We're gonna stand on
one side of you like I did when I did

(05:04:38):
your lower back. I'm gonna do a similar process of
just stretching the muscles from your side, gently massaging on

(05:04:59):
one side to the next, move in the whole area
from below your ribs all the way down to below
your belly button, and then move around to the other

(05:05:21):
side of you and repeat that process of relaxing, deeply, calmly.
You feel loose, you feel free. And there's something about

(05:05:48):
having your stomach message that's different from any other part
because we do have a tendency of holding a different
kind of stress in her stomach that we may not
be aware of. There's a now message your stomach in

(05:06:16):
front of your stomach, making circles around your belly, buttom
thing going the other way around. The gentleness and a

(05:06:39):
freedom that comes from feeling how you're feeling as a now.
Move down the tops of your thighs, muscles message in them,

(05:07:01):
and I can do this to your legs at the
same time, pressing down, massaging deeply those muscles in your thighs,
the front of your thighs, and moving down to your knees,

(05:07:25):
gently massaging your knees, Sliding down your shins, putting pressure
on either side of your shin gently softly but firmly,

(05:07:50):
moving down to your ankles, stroking the tops of your
and then with each foot in each hand, just gently

(05:08:11):
messaging the whole of the foot, the top, the bottom,
your heel, your ankle, your toes, messaging every part of
your feet. It feels so good just to let go

(05:08:39):
and enjoy the process, enjoy feeling so deeply relaxed. So

(05:09:03):
much comfort and so many feelings become just from touching
your skin, and you can just lie there for as

(05:09:27):
long as you choose, enjoying the feeling of deep comfort
from being massaged by me, enjoy feeling deeply, and all

(05:10:12):
we're gonna do is blow out some candles. In your mind,

(05:10:33):
there we're going to be a hundred candles, and you're
going to blow each one out individually, one by one,
starting at one hundred. As I count down all the

(05:11:02):
way down to one, and each time I say a number,
you can imagine that candle in front of you, and

(05:11:22):
I'd like you to actually physically generally blow that candle out,
just so it's not big blows, just a gentle, and

(05:11:51):
that candle will extinguish. And then I say the next number,
so you move down, then you can just blow that

(05:12:11):
one out as well. And as we move down the numbers,
you'll find yourself feeling more and more relaxed. If you

(05:12:35):
need to sleep, you'll also find yourself becoming incredibly tired
and sleepy. In fact, you may struggle to blow out

(05:12:57):
all one hundred of these candles. Less you feel more
and more deeply relaxed, more and more deeply tired. And

(05:13:42):
the further you go down, the more your mind starts
to drift. You may why that you stop listening to

(05:14:04):
me after a while. And even though there may be
background sounds where you are. You'll be aware of those

(05:14:25):
sounds at the moment.

Speaker 3 (05:14:35):
He may.

Speaker 1 (05:14:39):
Start to just not even notice them at all because
they're unimportant. Where I am, I've got the sounds of

(05:15:08):
the birds, thet's all horrors, the pigeon who likes to
say hello sometimes, and there's the old plane that goes by.
Maybe traffic and trains in the distance. But none of

(05:15:38):
that scene is important. Whatsoever. Or candles you blow out.
The less important anything is more candles you blow out.

(05:16:09):
The firth seemed to move away, sounds, general date days,

(05:16:30):
stuff seems to just move away on its own. You
feel calmer with every candle you blowout, guiding you to

(05:17:11):
the next number. Did you hear me say? And then
you blow that candle out to so easy, so simple.

(05:17:51):
I'm gonna start by introducing the first candle. She's a hundred.
First candle, she is one hundred. When you blow that

(05:18:24):
candle out, you'll find immediately a light change in how
you feel, as well as a real sense of positivity

(05:18:56):
growing within you. Relaxation and sleepiness expanded. Starting with one hundred,

(05:19:34):
bow have my candle now? Ninety nine, candle ninety eight,

(05:20:35):
cand ninety seven ninety six, capt ninety five, ninety four,

(05:22:39):
candle ninety three, N two one and ninety and eighty

(05:24:41):
T nine eight eight can eight H eight eight five

(05:28:26):
eight eight itmation two two S nine, Candle seventy eight,

(05:32:20):
candle seventy seven, candle seventy six, candle seventy five, candle

(05:33:26):
seventy four, candle seventy three, candle seventy two, candle seventy one,

(05:34:44):
candle seventy one and seventy and sixty nine, candle sixty eight,

(05:35:54):
candle sixty seven, candle sixty five, candle sixty four, candle

(05:36:59):
sixty four, candle sixty three, candle sixty and.

Speaker 3 (05:37:51):
Sixty one.

Speaker 1 (05:38:14):
Candy sixty and fifty nine. Can do fifty eight, can

(05:39:40):
fifty seven, fifty six, canto fifty five, candle fifty four,

(05:41:28):
handle fifty three, candle fifty fifty, can to fifty, can

(05:43:31):
do fifty one, can do fifty fourty nine, candle forty eight,

(05:45:46):
candle forty seven, candle forty six, candle forty five, forty

(05:47:31):
two candle What do you want? Candle forty thirty nine,

(05:50:19):
set eight, cant thirty seven, candle thirty five four, candle

(05:53:08):
thirty three candle thirty one, si and two one ten

(05:55:57):
nine twenty eight and tenty seven twenty six candle twenty

(05:59:07):
five and when TI four twenty can do went to

(06:01:47):
and twenty one.

Speaker 10 (06:02:33):
Wait and do.

Speaker 7 (06:03:40):
N seven.

Speaker 1 (06:05:24):
Sixty four sh nine eight eight.

Speaker 10 (06:14:02):
Two two.

Speaker 11 (06:15:00):
Shhhhhhh four.

Speaker 1 (06:17:04):
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 because

(06:17:25):
none of it is useful in this moment. This is
your opportunity to just focus on feeling relaxed, allowing yourself

(06:17:53):
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

(06:18:16):
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

(06:18:37):
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, nice feeling at the beginning

(06:19:01):
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 muscles in

(06:19:25):
your body need is just permission from you to relax.
Because so often we're busy, we're going from here to there,
we're walking around, and we're doing stuff, and the body

(06:19:46):
doesn't have any time or space to really relax deeply.
So it kind of waits for you to eat.

Speaker 3 (06:20:00):
The way.

Speaker 1 (06:20:02):
Waits for your permission. And when you do give your permission,
when you give the say so, when you say okay,
it's time for your body to let go completely and

(06:20:25):
relax totally, your body just follows. So like a breath
of relief. Ah good, I can now relax have feeling

(06:20:47):
at the end of a day of very physical day
that you may experience in the past, where you get
home and you just sit down on a chair, maybe
you kick your shoes off, and feels so nice. I
know that you don't have to get up again for

(06:21:08):
a little while at least, and if you choose, you
can just sit there for maybe an hour to feels bliss.
And just by sitting down like that, your body knows

(06:21:30):
that it's time to relax. Your body has been given
permission from you because it's a mindset in your mind,
you're prepared to let go of everything and just completely

(06:21:57):
allow all the stress of your body to evaporate, an
intensions can just gradually vanish. It's almost like magic, really,

(06:22:26):
because that sense of relaxation in your body, it's a
very natural state. It's not something unusual. It may feel
unusual when you first start to relax if you haven't
really spent a lot of time focusing and giving yourself

(06:22:49):
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 let go completely, to relax totally,

(06:23:14):
the most natural thing in the world to allow yourself
to feel really calm in your mind. And it is
almost like a literal unwinding. It's like you press a

(06:23:40):
button and all the tension just releases, and it's like
a wheel, like a cog, like the inside of the
clock just unwinding. And it's almost like you could see
the little wind up knob that's used just going the

(06:24:03):
opposite way that you choose to wind it up, and
the energy that frymetic stress for energy gradually winding down,
losing its power, losing its straight as a sense of

(06:24:27):
relaxation becomes stronger and deeper, and you may find at
more relaxed, you feel that your mind starts to wonder.

(06:24:50):
Maybe you seem to stop listening to me for a while,
your mind goes somewhere else, and then you realize you're
listening to me again, and that's just your mind to
drift in to sleep, which is quite natural, because sometimes

(06:25:19):
when we're stressed and tense, we're not may I actually
be aware of what we need and we physically your
emotionally need in this moment. But when you allow your

(06:25:41):
body and mind to relax completely and you let go
of all thoughts, concerns, worries, ideas, all the goo allow
them to drop onto the floor when you start to

(06:26:08):
get 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.

(06:26:40):
Believe in your breathe in seems easier and more natural, effortless,
as that cool ads through your mouth or nose into
your lungs, breathing in comforts and relaxation, and then just

(06:27:09):
breathing out any excess remain intention or stress from every
part of your body and mind. And as you start
to focus on your mind, maybe you notice that things

(06:27:34):
have come to a standstill or maybe just much much
lower than before, because your mind is not really needed
when listening to my voice, which allows your mind to

(06:27:59):
relax just as deep as your body. And that's synchronicity
between the relaxation of your body relaxation of your mind.

(06:28:23):
Let you know that feeling completely calm, loose, and relaxed
is a great healing experience. Fear has so many positive

(06:28:54):
benefits of your body, mind, and your life. To be
able to elect over everything and to relax completely you
know all parts of your body and mind. Even your

(06:29:21):
bone has relaxed, your muscles relaxed, even the skin that
covers your body is relaxed. Every hair.

Speaker 5 (06:29:54):
You have.

Speaker 1 (06:29:56):
Is also deeply relaxed. Then your brain really starts to
feel the benefits this heating relaxation, and as you focus

(06:30:30):
on the inside of your scalp where your brain is,
you can start to realize and notice the benefits of
your brain relaxing detail. And as your brain continues to

(06:30:55):
reax his sense those messages to the rest of your
body and to your mind to really relax more deeply

(06:31:22):
relax in the more completely, letting go any remaining thoughts
or concerns, allow them just to drop onto the floor

(06:31:50):
because they're not long and necessary in this moment, this
moment and deep relaxation and calmness. Feeling your brain with

(06:32:14):
deep concentrated heathing, calming, relaxing, every part of your brain

(06:32:41):
feeling so bush and comfortable, So relaxed and beheaceful. Your

(06:33:01):
brain feels so light, that's so healthy. That sense of
deep deep comfort really does allow you to enjoy those

(06:33:30):
ever increasing sensations of comfort that are spreading throughout your body,
relaxing each and every muscle of your body deeper, deeper,

(06:34:05):
much more deeper than before, much more comfort spreading through
your body, your mind, be so peaceful and calm, so

(06:34:41):
very very peaceful in avery part of your body, let
it go, everything and everything so peaceful. Call so relax

(06:35:22):
very second aposis you feel.

Speaker 12 (06:35:31):
Dper DPA relaxed, dper and dper relax.

Speaker 1 (06:35:53):
Call so calm.

Speaker 4 (06:36:01):
Beeace for.

Speaker 1 (06:36:05):
So very peace from your head down to your ties.
Such peace and comfort growing all all the time, Such

(06:36:31):
peace and comfort spreading through your body and.

Speaker 12 (06:36:41):
Mind deeper deepert, such comfort.

Speaker 1 (06:36:53):
Spreading and sinking deeper into ay muscle of your body,
so that you feel amazing, so relaxed, so piece so

(06:37:25):
so relax a PIACEI letting go everything to do a

(06:37:46):
body scan, focusing on firstly how you feel in your body,
not trying to change how you feel, not trying to relax,
not trying to move away from any discomfort or stress

(06:38:07):
or tension. Just accepting, observing and accepting how you feel
in the different parts of your body, just allowing yourself
to be exactly as you are, to notice, to get

(06:38:29):
in touch with how you actually feel in this moment.
I'm going to start off by focusing on your hands.

(06:38:52):
Just be aware of your hands, like you to move
your hands around, just maybe move your fingers a little bit.
I've been in closing your hands very gently, just so

(06:39:14):
that you can get in touch with how your hands
and your fingers fell, very very slow movements. Focusing now

(06:39:44):
on your feet, and if you can just do kind
of an equivalent with your feet you've just done with
your hands. Maybe turn in your ankles, moving your feet around,

(06:40:07):
moving your toes gently, only very gently and very slowly,
noticing how your feet feel in this moment. Focusing now

(06:40:36):
on your eyes.

Speaker 10 (06:40:40):
I'd like you to just.

Speaker 1 (06:40:42):
Focus on your eyelids. Maybe you can open and close
your eyes a couple of times to really get in
touch with how you feel. When you do close your eyes,
the muscle changes in your eyes when you did close them,

(06:41:08):
maybe raising your eyebrows. It stretches the tops of your eyes,
perhaps squinting your eyes, scrunching up your eyes just so
you can.

Speaker 10 (06:41:28):
Here it.

Speaker 1 (06:41:29):
Get in touch with all aspects of how your eyes
feel right now. Now focusing on your thighs, then you

(06:41:58):
know it just starts you to tense your thighs just
very very gently, just enough so you can become more
attuned to the physical sensation of your upper legs, the

(06:42:28):
front of your thighs, and the backs of your thigh
noticing and observing how your thighs feel right now, moving

(06:42:55):
your 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

(06:43:19):
your shoulders. So as you 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

(06:43:41):
as if you're looking down, perhaps moving your head side
to side, right to left, but only very slowly, very gently.

(06:44:03):
I'm not trying to force anything. It has to be
very very gentle, just so you can.

Speaker 10 (06:44:18):
Be more.

Speaker 1 (06:44:22):
In touch with the felix with the sensations, the physical
sensations of how on the back of your neck feels
right now. As we now focus on the tops of

(06:44:57):
your arms, parts where your biceps and your triceps are
between your elbow and your shoulders. To focus on those
parts on tops of your arms, you may like to

(06:45:19):
just tense them, but very very gently and slowly, so
you're straining or putting any pressure whatsoever.

Speaker 13 (06:45:39):
On your arms.

Speaker 10 (06:45:43):
It's just so that you can.

Speaker 1 (06:45:48):
Gain more of the sense of how your upper arms
are feeling in this moment. Just noticing as you gently,

(06:46:11):
very gently and slowly tighten the muscles and then lecko,
notice how the tops of your arms feel right now.

(06:46:41):
There's now focus on your stomach, 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

(06:47:13):
able to tense these muscles in the area very very gently.

Speaker 13 (06:47:27):
And slowly.

Speaker 1 (06:47:33):
If that's a difficult thing to do. Maybe you can
just move your body, pushing your stomach up, maybe moving
a little bit to a side using your hips, just

(06:47:54):
so you get more.

Speaker 13 (06:47:59):
Inch you.

Speaker 1 (06:48:02):
Hell, your lower abdomen area is feeling.

Speaker 13 (06:48:14):
In this moment, Just noticing.

Speaker 1 (06:48:24):
The physical sensations or your lower abdomen.

Speaker 14 (06:48:44):
As.

Speaker 10 (06:48:44):
Move your attention.

Speaker 1 (06:48:50):
To your mouth. Notice in your lips, the inside your mouth,
your teeth, your gums, your tongue, just noticing how your

(06:49:21):
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 side of your mouth,

(06:49:46):
and then to the right, gently to the side of
your mouth, perhaps pressing up against the top of your mouth,
and then down gently against the bottom of your mouth,

(06:50:08):
always very slowly and a very very gentle so that
you can be aware of how you feel in your

(06:50:40):
mouth area. Now going to focus on your wrists, and

(06:51:12):
I'll ask you to maybe just routine your wrists by
moving your hands in a circular motion very gently and slowly, just.

Speaker 10 (06:51:37):
So you can.

Speaker 1 (06:51:44):
Feel the sensations that you are currently experiencing in purists,

(06:52:07):
perhaps lueth in your hands up and down the game
very very jape and slowly harry che soul, slow down

(06:53:00):
are to observe your lower back. The bad part is
just above your hips, where your coxis are the whole

(06:53:32):
area which also really does include the signs your body
because those muscles are very much connected. There's those muscles
also move into your hiperia, connecting to your buttocks, side

(06:54:02):
of your lips, and if you're physically able to do so,
maybe you can very gently just move your body eviss slightly,

(06:54:32):
very slowly from side to side, just enough to engage

(06:54:54):
how you feel in your lower back, perhaps secretly your
hips gently up and down, gently and slowly in orders

(06:55:31):
be in touch with the physical sensations of your law back.

(06:55:58):
As we know, your attention to your jaw an area
for your chin, all the way up to near where

(06:56:20):
your ears are. Oh, your jaw, you can just it's
okay to do so. Gently open your mouth, no wide

(06:56:50):
noe stretcher, just very gently and slowly in then your mouth,
closing your mouth very jactly and slowly so you can

(06:57:26):
pin touch how your jaw feels. Now I have to

(06:58:07):
sit down the chest around you don't need to do
anything to move your chest because it moves. Every time

(06:58:32):
we breathe. It moves very gently.

Speaker 13 (06:58:43):
And slowly.

Speaker 1 (06:58:47):
Automatically. With each breath you tape as your focus on
your chest fils. When you breathe, live in your focus

(06:59:51):
to your forms, your elbows. Maybe you're able to very gently.

Speaker 4 (07:00:10):
And slowly.

Speaker 1 (07:00:14):
Tense the muscles in your forearms, and when you do that,
you can feel your ol words as well, very gently

(07:00:44):
and slowly, gently and so play observing your forearms and

(07:01:14):
delpas the focus the rest of your back, your upper

(07:01:49):
back and the middle the middle of your back. Again,

(07:02:11):
this part of your body moves. Also every time you pray.
You may not notice that. Usually mass you observe your

(07:02:40):
upper back in the middle of your back. He can
really feel that. Gentle it's moving your focus into your

(07:03:47):
hip area. Butte boy that he must mother than those
biers in your midsection. Just noticing how your hips feel

(07:04:44):
right now, you can very very gently leave my hips

(07:05:07):
maybe sighed the side and gently sigh yeah, Harry, Chad.

(07:05:38):
Like softly, everything starts to slow down, including the thoughts

(07:06:17):
in your mind and your mind itself just starts to gradually.
It doesn't have to be instant, but just gradually starting
too it's almost like time is storing chin. It's a

(07:06:45):
slower pace to maybe what you're used to in your
day to day life. It's a slower movement of energy,

(07:07:16):
very small movements which make up the larger movements, which
is always the case. Now, when you move your hand,

(07:07:37):
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

(07:08:00):
is we move from that big movement into those smaller movements.

(07:08:26):
Starting to focus on how your body feels, not just
as a whole, not just oh, i'm feeling this way.
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

(07:08:49):
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,

(07:09:27):
whether pleasurable or not. Maybe resisting the temptation to label
them or to judge them those feelings, just thinking them,

(07:09:51):
thinking about them is just being neutral, just feelings, not
being particularly concerned, just noticing what your body is telling you,

(07:10:24):
the feelings in your arms. Instead of feeling the whole
of the arm, maybe notice those individual feelings, all those
different muscles and the skin, the hairs of your arms,

(07:10:54):
all the internal parts of your arms, the veins, the bones,
just being aware of maybe your elbow on your right

(07:11:17):
arm has a certain feeling. Maybe your left wrist also
has its own individual physical sensation.

Speaker 15 (07:11:49):
What about your forearm on your right arm, your right forearm,
and may not be.

Speaker 1 (07:12:04):
Any particular feeling that you could even give a name to,
may not feel like anything other than just a feeling.
You know, it's there. The feelings in your shoulders, perhaps

(07:12:33):
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 left

(07:13:00):
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 lower back,

(07:13:53):
the left side of your lower back and the right
side of your lower back of course that connection to
your buttocks and to your hips, and also moving up

(07:14:21):
into the middle of your back, and sometimes like right now,
actually when I focus on their part. When I focused
on my buttocks, and then I focused on the middle

(07:14:45):
of my back, I almost felt like the muscles in
my lower back were being stretched very gently, just stretched
a little bit. Even though I wasn't doing anything to

(07:15:06):
try to stretch your lower back, it just seemed to happen.
The feeling of very gently stretching your lower back comes along.

(07:15:35):
I have feeling in your chest, just noticing what sensations

(07:16:00):
you are experiencing in your chest right now. And there's
so much of the chest. Obviously, there's the collar bone

(07:16:22):
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 you're male, you've got the

(07:16:47):
different well why not that different these days, But.

Speaker 10 (07:16:53):
There may be more.

Speaker 1 (07:16:56):
Muscles at the top of the chest, but at the
side underneath 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

(07:17:19):
and moves into your back. To just being aware of
your chest, being with whatever feeling there is in your chest.

(07:18:03):
When I noticed that, I focused on my chest. I
feel it in my back and my upper back. I mean,
I guess the obvious reason would be because you know,
I'm breathe in in then it stretches my chest and

(07:18:29):
my back at the same time. It feels it feels okay,

(07:18:50):
it 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

(07:19:13):
also wanting to flex for some reason. I think that's
probably part of my upper back, that connection between my
shoulders my upper back, because I can move my shoulders

(07:19:35):
and stretch the muscles in my back, moving the shoulders
backwards or up, which then moves I think it's the
scapulous in your back. It feels quite nice. Actually, a

(07:20:10):
good thing about this is you can, if you want to, you.

Speaker 3 (07:20:15):
Can just.

Speaker 1 (07:20:19):
Flex or stimulate the various muscles in your body gently
in order to get more of a sense of how
they feel. And when you're relaxing, when you detense or

(07:20:51):
muscle and you let it go and you let it relax,
it relaxes way more than it would normally. That you
have to feel that you're able to do that. There's

(07:21:16):
no point in doing it if there's an issue with
the per part of your body. You need to be
gentle with yourself at all times when relaxing deeply, It's

(07:21:41):
important to be kind to yourself. As you notice your mind.

(07:22:01):
How much has your mind slowed down since we started
this recording. How came and peaceful is your mind right now?

(07:22:42):
We have nothing to think about and just my voice
to listen to, because you know, the intention behind this
recording is relaxation. At the very least, for you to

(07:23:07):
feel more relaxed at the end of the recording than
you did at the beginning, at the very least, fer
mind to slow down because your body continues to relax,

(07:23:41):
because that's what you want to happen. That's what you expect.

Speaker 13 (07:23:58):
To happen.

Speaker 1 (07:24:04):
For relaxation to fill your body, maybe calm in your
mind to the point of boredom when you start maybe

(07:24:32):
to drift away. Drifting it's almost as if you're moving

(07:25:19):
further away from your body in your mind, just leading
that there. Kind of liking it an escape pod and

(07:25:39):
a spaceship a movie, a space movie. You know when
they get into that little pod in it, since the
man far away from the spaceship six dream continue to relax,

(07:26:39):
drifting slo and peace and peace, and focusing on that.

Speaker 16 (07:28:10):
Feeling of those individual parts of your body that.

Speaker 1 (07:28:26):
Are relaxing. One by one.

Speaker 3 (07:28:37):
You may.

Speaker 1 (07:28:39):
Find that every now and then you realize that you
weren't listening to my voice. I think you your mind

(07:29:01):
started to imagine something different, maybe started to almost move
into some kind of a dreamy state, and then you

(07:29:25):
become aware 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

(07:29:54):
that space of comfort and safety. As you feel more

(07:30:16):
comfort spreading through your body like a warm blanket covering
you gently, keeping your body it just perfect temperature, and

(07:30:54):
even if you can hear background sounds, they just don't
seem to matter anymore. There's that sense of peace spreads

(07:31:23):
through your mind like a gentle breeze, yet strong enough
to blow away all negativity, strong enough to remove from

(07:31:53):
your mind any anxiety or stress that was there before,
and blow away any other thoughts or feelings that just

(07:32:22):
don't fit with the sense relaxation that is feeling your

(07:32:46):
body end your mind unless you focus on your mind

(07:33:11):
and the countdown from ten down to one, and with
each number you hear, your mind will become slightly more relaxed,

(07:33:46):
just just slightly so from ten down to nine, just
a slight movement. Nine down to eat, just another small

(07:34:08):
change 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

(07:34:37):
used to have in your mind compared to the feelings
you have there growing now, feelings of comfort and security
and confidence, and that gap becomes wider. Mate down to seven, seven,

(07:35:05):
down to six, and when you get to five, your
mind will start to have a certain physical sensation, most

(07:35:27):
like there's a magnet outside of your head sucking the
tension and the stress and any remaining feelings that you
don't want, sucking them out through your skull. And in

(07:35:51):
down to four you could start to really experience that
sense of not just emptiness, but space, a place full
of fresh air, place where you can stretch. It's almost

(07:36:22):
as if as you go down to four and three,
your mind is expanding, with this sense of peace and
tranquility growing as it moves down to When you get

(07:36:47):
to one, your mind just feels exactly how you want
to feel, almost perfect feeling, maybe a sensation that.

Speaker 14 (07:37:18):
You'd like to keep.

Speaker 1 (07:37:23):
A place that's safe, where nothing can affect you at all,

(07:37:45):
and you can stay in that that space of comfort
and confidence, confident in your own ability to create this
space and this fear of comfort within your own mind

(07:38:08):
just by counting ten down to one. And this is
something that you can do yourself when you're on your
own a time when you can maybe sit down, maybe

(07:38:32):
just for a few minutes, close your eyes, just count
slowly from ten down to one, and the experience these

(07:38:57):
feelings your mind. And when you feel that way in
your mind, your body copies your mind, and that feeling

(07:39:24):
it's spread through your spine and your nervous system into
every part of your body, travels through your bloodstream, heathing

(07:39:44):
and relaxing every particle of your existence. And we can

(07:40:05):
we can practice this a few times before the end
of the recording, and then you can practice on your
own and each time you count from ten about one,

(07:40:29):
the feelings of comfort, calmness, and deep deep relaxation becomes
stronger and deeper feeling. Your mind and your brain with

(07:40:57):
these positive in the course and spread throughout your body,
relaxing you so quickly, relaxing your whole body and mind

(07:41:17):
so very very easily, just by counting from ten down
to one. So we're going to do it now. I'm

(07:41:38):
going to count from ten down to one. I'd like
you to repeat the number after me. So when I
say ten, you can just repeat to yourself ten. Just notice,

(07:42:02):
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 comfort and

(07:42:40):
calmness in your mind and in your body. The same
when I say eight, when I say seven, six, when

(07:43:02):
I say five, four, when I say three, two, and
lastly when I say one, you can repeat that number.

Speaker 4 (07:43:34):
Now.

Speaker 1 (07:43:35):
Of course, when you do this on your own without
listening to me, you can say the numbers or whatever
speed that you feel is necessary for you, so you

(07:43:56):
can adapt. So you feel you want to say the
numbers ten down to one faster than I do, then
you go ahead and do that. Or if you feel
when you do it yourself that you'd like to have

(07:44:17):
more more space between the numbers, maybe take a lot
longer to get from ten all the way down to one,
that's your choice also to do. So I'm going to

(07:44:49):
count from ten down to one. I want to get
to one. I won't be the end of this recording less,
of course, you're listening with music, and the music will
continue ten nine eight, twenty ninety eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

(07:50:30):
twelve eleven, ten nine eight seven, six, yes, five, four,

(07:51:15):
three two one. Now open your eyes, noticing how you

(07:51:43):
physically feel having counted down from twenty to one, allowing
stress tension to leave through your fingertips and your toast.
And as you focus on your fingertips, maybe they feel
a little bit tingling, which is I suppose quite understanding,

(07:52:10):
considering the tension has been exiting your body through your fingertips.
So now I'm going to count from twenty down to
one again. This time you feel relief of tension and stress,

(07:52:35):
any anxiety that you may have leaving through your stomach
just leaving through your stomach, almost as if it's just
releasing the whole of your stomach. You will navel to

(07:52:59):
just above chest or below your chest, rather so surrounding
your belly by an area. The whole area you can
feel the tension of your body where there's left, just
releasing from that area, and you may notice that your
stomach will become very relaxed as I countdown from twenty

(07:53:26):
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four,

(07:54:53):
three two, or you can open your eyes again if
you choose, or you can just keep them closed because

(07:55:13):
it feels relaxing. Just notice your stomach feels I notice
as your focus. Just do a little scan of your body,
just noticing your body feels focusing upper body, back, chest, stomach, legs, arms, hands, feet,

(07:55:43):
just noticing, and you know, you may start to feel
more of a sense of tiredness, which may be the
reason listening to this recording, because you.

Speaker 5 (07:56:03):
Like to.

Speaker 1 (07:56:05):
Let go completely of everything and drift off into a nice, natural, calm,
relaxing sleep. So now we're gonna focus on your forehead,

(07:56:36):
and if you choose, you can incorporate your eyes in
this 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 don't try the fact

(07:57:01):
sorrow or something. You know, the kind of mask that
covers your eyes but also covers quite a lot of
the forehead, focusing on that area, because that's the area
that we're now going to release tension, stress from your mind,
from your brain, from your mind, and any tension that

(07:57:23):
you may have remaining in your face, in your neck
and your jaw, in your eyes, your forehead, or your scalp.
So basically any tension within your head area, including your
mind and your brain, that's going to be released through

(07:57:49):
your forehead and your eyes. As I count down again
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four,

(07:59:32):
three one ici, as you scan your face with jaw,

(07:59:58):
your eyes, cheap bones, your ears, your forehead, your scalp,
your neck, back of your neck and front of your neck,
the side of your neck, and your throat, noticing being

(08:00:24):
aware of the comfort increased, being relaxation, not just in
your head and neck and mind, also the rest of
your body.

Speaker 13 (08:00:47):
Just notice how.

Speaker 1 (08:00:48):
Loose and calm you film, and how easily.

Speaker 14 (08:00:56):
It is to just let go.

Speaker 17 (08:01:00):
Completely let go completely how easely.

Speaker 1 (08:01:24):
So what we need to do about is would focus
on the top of your head, and we're going to
allow every last piece of tension or stress the mind

(08:01:45):
be lingering or hiding in your body or mind my head.

Speaker 4 (08:01:52):
To just.

Speaker 1 (08:01:54):
Be sucked out at the top of your head, released
into Yeah, I wants sucked down into the clouds. Imagine
a big cloud to put your head, almost like a whirlpool.

(08:02:18):
It's is gonna suck that tension.

Speaker 14 (08:02:22):
Out of the top of your head.

Speaker 1 (08:02:26):
Just take her away. Good to focus. Imagine an opening
on the top of your head with that tension, stress
and in maybe issues, maybe worries, or in sads that
are no use to you.

Speaker 14 (08:02:47):
Now you can all be sucked down at the top
of your head.

Speaker 1 (08:02:53):
And taken away. As I count down again, untied out
one now twenty nineteen, eighteen, seventy, sixteen fifty fourteeneen too

(08:04:00):
well eleven ten, nine, eight, seven, six, five, four three two.

Speaker 10 (08:05:03):
Wha breath.

Speaker 1 (08:05:18):
You notice it, how you feel, how relaxed and calm
you physically and mentally feel right now, How peaceful your

(08:05:46):
mind feels. It feels so nice to just let go,
to give yourself some space to breathe easily, to think calmly,

(08:06:09):
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.

(08:06:32):
This is your space to enjoy feeling deeply relaxed, peaceful
in your mind, relaxed in your body. They can feel
so good, so nice to just not have to do anything,

(08:07:02):
to be able to really enjoy that serenity that comes
of letting go completely, that peacefulness that comes.

Speaker 13 (08:07:18):
With being in this.

Speaker 1 (08:07:28):
Peaceful space. And you can keep this sense of calmness
for as long as you choose. If you choose to

(08:07:50):
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 mind.

(08:08:16):
It's long as you choose to feel completely relaxed, completely
relax And I'd like you to make up your mind

(08:08:39):
that you're going to relax, and I want to explore
that with you. What it feels like when you actually
decide that you're going to relax, not forcing yourself, but

(08:09:02):
giving yourself that. Yes, it is a command, really, isn't it?
When you're telling yourself relax in a gentle but firm
way that only you can really tell yourself in that way.

(08:09:24):
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 or power that

(08:09:45):
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 unconscious mind and

(08:10:11):
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, a positive force

(08:10:32):
that you can have in creating a sense of comfort
and relaxation in your body and your mind quite quickly
just by you telling yourself to relax. So I'm going

(08:10:56):
to start byle'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 I want my

(08:11:19):
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.

Speaker 14 (08:11:35):
This is a little weird.

Speaker 1 (08:11:38):
So talking to your hands and just say relax. Noticin
how your hands start to relax. Now, focus on your

(08:12:10):
eyes and tell your eyes to relax. You just say
in the same word relax and find the right tone
for you. You know, I might say relax, but you
you might say relax or relax. You know, you might

(08:12:36):
say it differently to yourself, and that's important for you
to gauge what feels the right for you. To just
tell your eyes to relax, whilst focusing on your eyes,
your eyelids, the muscles around your eyes, your eyebrows, and

(08:12:59):
just tell your eyes directly relax. Now. Now I just

(08:13:34):
did that myself, And sometimes you may feel that you
need a bit more time for the different parts to relax,
you know, because I start talking again and maybe that

(08:13:55):
part hasn't relaxed fully. But what will happen is that
we'll just contell you 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

(08:14:17):
a way. So 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

(08:14:42):
acknowledging it or really conscious to those feelings. Yeah, it
is still continuing to relax as well as my hands. Actually,

(08:15:07):
my hands have got a certain kind of energy, like
not buzzing, but I can kind of fear or degree
of energy in my hands. Maybe that's where the tension
is being released. Maybe that's the cause in that the

(08:15:35):
next part, I think we should focus on the back
of the neck. That's the part was quite often, or
for me, holds tension. I don't know about for yourself,
but I think it's quite a standard place where tension
is sometimes held. So, and I'm doing exactly what you're

(08:15:57):
doing as you do it as well, so I'm telling
my body parts to relax as well. So if you
tell your neck the back of your neck, focus on
the back of your neck and just say relax in
your own words, in your own tone, in your own voice.

(08:16:18):
You can say out loud, or you can just say
it to yourself internally. But you're focusing and you're saying
it literally to the back of your neck, as if
the back of your neck can actually hear what you're saying.
So do that now, just say relax so the back

(08:16:41):
of your neck and I'll do the same. Now, what

(08:17:22):
I noticed, and you may have had similar thing is,
even though I was focusing on the back of my neck,
other parts started to I don't know, showed themselves to me,

(08:17:43):
or maybe because they want to be relaxed as well.
But I started noticing the feelings in my shoulders, tension
in my shoulders, and in my upper back. Whether that
was because my back of my neck was saying I'm
pretty much okay. It's the other parts that need attention,

(08:18:13):
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

(08:18:38):
feel relaxed. So I'm going to focus on my upper
back so you can do the same. Even if you
don't have any feelings of tension that are obvious in
your upper back, you just focus on your back. Can

(08:19:02):
the whole area from the shoulder blades down to the
middle of your back and the spine, And for me,
it's more the shoulder blades more. Yeah, that's the parts
that are really sort of given me that not that

(08:19:28):
it needs relaxing. The sounds gonna ask that hard to relax,
and you can do the same. Now, relax your upper back.

(08:19:59):
Something straight each happened there, and this often happens.

Speaker 14 (08:20:04):
I've been doing this.

Speaker 1 (08:20:04):
For 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,

(08:20:25):
my upper back was starting to feel quite stressed and
in 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

(08:20:46):
back already started to relax. It's almost as if it
doesn't need to hear the words, just needs attention, just
needs to be noticed. That is something that often happens

(08:21:15):
in this type of situation is when you start to
relax a couple of parts of your body, as we've
done with our hands, our eyes and eyelids, and.

Speaker 14 (08:21:34):
Now back of the neck, top of the back, up
a back.

Speaker 1 (08:21:44):
The rest of the body seems to just take notice
and decide in its own way to start relaxing. Other
parts to your body start to just become looser. I

(08:22:09):
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

(08:22:30):
and you can focus on your face. You focus on
your eyes, your eyelids, your eyebrows, and the muscles around
your eyes. Maybe you start to notice that your forehead

(08:22:56):
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 you're going to

(08:23:21):
focus now on your shoulders again, just like before.

Speaker 14 (08:23:29):
Just tell your.

Speaker 1 (08:23:29):
Shoulders, and you can't do them individually. You can do
right shoulder and left shoulder. I just didn't do both
at the same time. And just tell your shoulders as
you focus on them in your mind, focus on them
how they feel. Maybe you can see them in your

(08:23:52):
mind's eye. Just tell your shoulders to relax as nice

(08:24:40):
as they relax. I didn't notice, especially with my back,
is the connection between the different parts the back, the shoulders,

(08:25:05):
the neck being all connected and being such a large
part of your body, it's all it's hard to separate
them from each other. And my lower back is starting

(08:25:29):
to relax on its own.

Speaker 14 (08:25:37):
Maybe I'm going too.

Speaker 1 (08:25:38):
Slow, and that 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

(08:26:09):
part of your body. Because when you know that telling
your hands to relax and your hands relax, you tell
your eyelids and your eyes and muscles around your eyes

(08:26:36):
and your eyebrows to relax, and they relax. You tell
the back of your neck to relax and relaxes. You

(08:27:10):
tell your upper back to relax, and the relaxes. You

(08:27:37):
tell your shoulders.

Speaker 13 (08:27:40):
To relax, and they relax.

Speaker 1 (08:27:59):
HM. When you told your hands to relax, they relaxed

(08:28:20):
and they continued to relax. When you told your eyelids,
the muscles around your eyes, your eyebrows to relax. They

(08:28:40):
relaxed and continued to relax.

Speaker 14 (08:28:54):
When you told the back of your neck broke on
the back of your neck.

Speaker 1 (08:29:03):
And told it to relax and relaxed and continued to relax.

(08:29:23):
And you told your upper back to relax, be relaxed
and continued to relax. That's with your shoulders. You told

(08:29:49):
your shoulders to relax. In your shoulders relaxed and continued
m to relax.

Speaker 14 (08:30:09):
And it's not just that, It's.

Speaker 1 (08:30:16):
That the rest of your body has also been listening,
and their relaxation has been spreading. So from your eyes,
the relaxation spread to your forehead, round your face, into

(08:30:36):
your skin, into your jaw, into the fronts and sides
of your neck, all way down your chest and stomach,

(08:31:02):
your relaxed hands and shoulders. Me up through your arms,
relaxing your forearms, your out arms, elbows, your wrists, lets
you get lower, bag your hips, butt e exploring, or

(08:31:38):
just start to relax and continue in comfort, spreading through
your legs.

Speaker 14 (08:31:53):
All the way down to your.

Speaker 1 (08:31:55):
Ankles, the tops of your feet, the sight of your feet,
and the bottoms of your feet, relaxing into your toes.

(08:32:22):
Each tone relaxing, cal please, and As your body relaxes more,

(08:32:47):
your mind becomes slower but peaceful, to the point where

(08:33:13):
if you choose to fall asleep, you can easy do that,
easy drift the way because there's nothing going on in

(08:33:41):
your mind. Your brain is peaceful, your body continues to relax,

(08:34:26):
and with that connection between your body relaxing, the word
do you say to yourself relax means that you don't

(08:34:46):
need to focus on just one part. You can just
focus on your entire body, saying the powerful word relats

(08:35:20):
and there's those familiar sensations of comfort spreading throughout your body.

(08:35:41):
Who saying and calming and heathing every part to your body,
heathing more relaxed.

Speaker 14 (08:36:17):
So all you need to do now one is just.

Speaker 1 (08:36:22):
Tell yoursef relax eating completely, Come for the boy, Come

(08:36:56):
so relaxed. Starting down with number twenty nineteen eighteen, seventeen

(08:37:46):
sixty fifty forty thirty.

Speaker 14 (08:39:32):
Well the eight d.

Speaker 18 (08:45:02):
Us sixtus.

Speaker 1 (08:50:51):
One two, counting down from ten to one ten nine eight, seven, six,

(08:51:22):
five four three two one. And maybe that was a

(08:51:42):
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.
You'll count it down from ten to one. What do

(08:52:03):
you expect me to do? Man, expect me to stick
go with floppy just because you're counted down.

Speaker 14 (08:52:15):
Too.

Speaker 1 (08:52:16):
If you try it again, but this time, I'll go
this slower this time, and you focus on the whole
of your body before we focus on your legs. Just
notice how your body does start to feel more relaxed

(08:52:48):
with every number that I count down ten nine, eight, seven, six, five, four, three,

(08:54:03):
two one, And just notice how how you feel generally,

(08:54:42):
how your body feels. It's not necessarily even about counting
down from ten to one. It's that space that you have,

(08:55:04):
that space between being active physically or mentally, just sitting

(08:55:28):
or lying down, just being there, not doing anything, not
saying anything, not deeding to think about anything. So it
opens up a space, you know, a bit of a space,
a gap. And the more I came down from the

(08:55:55):
tental one, the bigger that gap becomes. So there's that
gap of calmness, of comfort and relaxation. It's a nice feeling,

(08:56:21):
and it moves those stresses or discomforts physically or emotionally,
moves them away, allows you to just slow down. Someone

(08:56:52):
to count again from ten down to one, and notice
that gap widening, the gap, And as it widens, it's
almost like the stress and attention falls into the gap.

(08:57:24):
It gives you that distance, that space. Now ten nine, eight, seven, six, five,

(08:58:32):
four three two.

Speaker 3 (08:59:25):
One.

Speaker 1 (08:59:37):
And how does your body feel.

Speaker 3 (08:59:44):
Now?

Speaker 1 (08:59:56):
Can you notice that you're feeling karma? Are you feeling
more relaxed? As we now focus on your legs? Just

(09:00:39):
your legs. We're just gonna start with focusing on your thighs.

(09:01:15):
Of course, it's not the most exciting thing to be doing,
because I'm sure like most of your body is not
not going on right now. Just focusing on the whole

(09:01:39):
of your thighs, the tops of your thighs, the sides
of your thighs, the bottoms of your thighs, you're outer
thighs and you're inner thighs. Basically the whole of your
thigh that leads into.

Speaker 14 (09:02:00):
Your hip.

Speaker 1 (09:02:05):
And it goes down to your knee joints. Now, this
is a big area. It's a very heavy area. It's
very strong, probably the strongest muscles in your body or

(09:02:30):
in your thighs.

Speaker 14 (09:02:41):
But I don't think we.

Speaker 1 (09:02:43):
Perhaps will give enough attention to our thighs. Perhaps we
don't acknowledge how important our thighs are to our lives,

(09:03:18):
how much they actually do for us all through our lives.
And it may seem to sound really weird, but I

(09:03:40):
think that all of our body parts, especially our thighs,
need some TLC, a bit of love shown, a bit
of acknowledgement, thank you, gratitude for what our thighs do

(09:04:14):
for us. And I know this may sound a bit strange.

Speaker 14 (09:04:26):
Maybe you think, why am.

Speaker 1 (09:04:27):
I surely how I should be able in the garden
hugging a tree or something. Wow, it's hard to set
a microphone up on a tree. That's why I'm doing
this indoors. Otherwise I would be outside hugging a tree.
I can't see the television from the tree. If you

(09:04:55):
move down to your knees gain such an important and part.
And I think we don't necessarily I'll speak for myself here.
I don't necessarily appreciate all that my needs do for

(09:05:17):
me until I have a problem with my knee. It's
occasionally if I wor maybe i'll pash it, or it's
aching for some reason. It's then that I realize.

Speaker 14 (09:05:35):
How much it does.

Speaker 1 (09:05:37):
You know the benefit of being able to use my
legs without any kind of physical discomfort is a beautiful
thing that's possibly not appreciated until it's temporarily removed. You

(09:06:00):
know that's comfort. But as you focus on your knees,
regardless of how your knees feel, you can have that
sense of gratitude and love to your knees for all

(09:06:21):
that they do for you. You can still have that
attention on your thighs. Maybe notice how your thighs feel,
Maybe noticed that they are relaxing more deeply as you

(09:06:59):
focus now on the bottoms of your legs, your shins,
and your calf muscles, the bones between your knees and
your feet incorporates, and the course your ankles so important.

(09:07:25):
Anyone 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

(09:07:46):
think that. You know, logically, our wrists are a lot
thinner than the rest of our arms, which is okay,
it doesn't I can't see any problem with that because
we're just picking stuff up. But our ankles so much

(09:08:07):
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

(09:08:30):
ankles then leading to your feet, that thin area, thin bone. Yeah,
it does so much great work. Supports us, supports our

(09:08:51):
body for a lifetime, helps us to balance, helps you
to get around and be mobile. And there's the calf muscles.

(09:09:16):
Of course, when I was younger, I couldn't see the
point in calf muscles. Didn't seem to do anything. Okay,
if I walked around on tiptoes, then my calf muscles
get some work. But of course that's not true. The

(09:09:37):
calf muscles are being used whenever we use the legs
and your shins there to protect your lower legs shaped

(09:10:00):
in a way almost as a protector, with the bone
leading of course to your ankles and your feet. We're

(09:10:25):
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, it probably focuses on them anyway,
So maybe I should focus.

Speaker 14 (09:10:40):
On your feet a little bit.

Speaker 1 (09:10:45):
You can have them in your awareness the same as
you have your thighs in your awareness.

Speaker 14 (09:10:53):
Even though we haven't been.

Speaker 1 (09:10:54):
Focusing on your thighs a few minutes, we're focusing on
your ankles. There's still that sensation of comfort in your thighs,

(09:11:23):
and there's that 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

(09:11:50):
the skin on the outside of the thighs, as in
the outside of all of our body, it can be
very sensitive, sensitive to the touch, sensitive to temperature, and

(09:12:18):
inside your thighs the bones, there's the muscle, there's the blood, vessels,
the ar trees, to all this stuff that's inside your thighs.
I guess sometimes it'd be nice if you could actually

(09:12:41):
put your fingers inside your thighs and a message, so
you can message on the outside, of course, and to
be able to get deep into the muscles, to be
able to just message inside your thighs, message in the
bones of your leg, message in or the veins, and

(09:13:09):
just gently healing your thighs, and you could move down
message and inside your knees, just message in those bones,
but with healing fingertips, spreading that healing energy deep into

(09:13:35):
the choints of your knees. Of course, there's the back
of your your kneed and the inside crease where your
knee is. It's a really sensitive area that's very nice

(09:13:58):
when you stroke it. That might be because it's an
area that's not really touched very often. It's almost like
a hidden part that crease your legs. It's almost.

Speaker 14 (09:14:17):
It's like a part that.

Speaker 1 (09:14:20):
Has a sensitivity, which is a little bit different. Of course,
it's protected by your legs, so you can imagine putting

(09:14:42):
your fingers into that crease in your legs. Folded in
between your legs, you can just mess out with your fingertips.
Imagine your fingertips going inside massage in the muscle tissue.

(09:15:09):
You can of course feel the bones of your knees
healing through your fingertips. And then if you go down
to your calf muscles, and.

Speaker 14 (09:15:30):
That's the part I'd like to be able to really put.

Speaker 1 (09:15:33):
My fingertips deep inside my calf muscles, massage in every
single tissue of that muscle, healing every part, and then

(09:15:55):
doing the same for my shins a massage and gently
stroking the bones, gently stroking them, healing in a loving
way because they deserve to be treated as the precious

(09:16:16):
bones that they are. Our legs are so precious as
in all the other parts of our body, and more
precious of anyture on the planet. When when you start

(09:16:41):
to think about the legs in this way, it can
change your perspective.

Speaker 14 (09:16:58):
It might sound a bit.

Speaker 1 (09:17:02):
A bit silly to start with the idea of having
love for your legs, showing appreciation for your thighs, want
them to be able To put your hands in your
thighs the message the muscles and the bones, and to

(09:17:29):
get your fingers deep in there, releasing all tension, just
to show.

Speaker 14 (09:17:40):
How much you care.

Speaker 1 (09:17:45):
About your legs, how much.

Speaker 14 (09:17:48):
You care for what your legs do for you.

Speaker 1 (09:17:53):
Regularly, your knees, your calves, your ankle, the strength of
your ankles, considering how thin they are compared to the

(09:18:13):
rest of your legs, especially your thighs. Yet this so strong,
so flexible, absolutely amazing things. Your ankles are truly a

(09:18:37):
gift because of what they do for you, supporting all
that weight, regardless of how what weight you are, even
if you're only eight stones. Still wait for these little ankles.

(09:19:06):
Now I look heavier than eats them double dock. Yet
my ankles support my body.

Speaker 14 (09:19:18):
All the time.

Speaker 1 (09:19:22):
Whether they do give off a sigh of relief when.

Speaker 14 (09:19:25):
I sit down, that's it. I've got my whole next thing.

Speaker 1 (09:19:34):
My feet feels that go my toast clap.

Speaker 14 (09:19:41):
I'm so happy.

Speaker 1 (09:20:01):
Your legs really are amazing, And I know, but talking
about talking about your legs is probably possibly one of
the most most boring things I've ever heard anyone say.

(09:20:22):
Possibly you're boring or not. Everything I said is true.
Your legs are amazing. Your legs deserve not just respect,

(09:20:53):
they deserve to relax deeply. They deserve to.

Speaker 14 (09:21:04):
Take some time out of the day.

Speaker 1 (09:21:09):
To just let go completely. Your legs really can relax.

(09:21:45):
And because the legs are so such a most you know,
very important part of your body, and you relax your legs,
the rest of your body also naturally follows in that

(09:22:07):
journey of comfort. I can feel it in my hips.
My hips feel really loose, and also.

Speaker 14 (09:22:25):
My lighter back as well. My light back really.

Speaker 1 (09:22:30):
Feels it feels stretched, even though I'm just sitting in
a chair and there's no stretching as far as I'm
aware that I'm doing. It's almost as if the muscles
are just relaxed. So much that there is a natural
stretch as the tension has reduced a lot.

Speaker 14 (09:23:13):
And I'm now going to.

Speaker 1 (09:23:14):
Count down from ten downs of one.

Speaker 14 (09:23:21):
And you can.

Speaker 1 (09:23:21):
Continue to fill wonderfully relaxed ten nine, eight, seven, six.

Speaker 3 (09:23:50):
Five.

Speaker 10 (09:23:55):
Four three.

Speaker 1 (09:24:03):
H why relaxed. So I'm just going to count down

(09:24:25):
and fire down to one. And as a countdown, if
you just focus on the numbers, just the numbers counting down,
and notice how you feel.

Speaker 11 (09:24:44):
In this moment.

Speaker 1 (09:24:47):
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. I just notice

(09:25:13):
how you feel. There's nothing to do, it's nothing to say,
it's nothing to think about, starting with number five, four,

(09:25:46):
three two one. And as you notice the gradual letting

(09:26:22):
go of the tension in your body, you may also
begin to notice and be aware of how your mind
is starting to slow down. This is just a natural

(09:26:46):
thing that happens. It's not really a special procedure. It's
just natural because as your body relaxes, your mind also
starts to relax. And the more your mind relaxes, the
more your body relaxes. It's just a continuous circle of relaxation,

(09:27:17):
and there's that calmness that comes from relative quietness. You know,
even even if this background sounds either your side online
is still going to be quite calm. You know, you

(09:27:39):
haven't got the television on, there's no music in the
background unless you're listening to the recorded with music.

Speaker 14 (09:27:47):
Of course, you're very likely not going to be sitting
in a room with other people.

Speaker 1 (09:27:56):
Of course you might be, but generally it's more ideal
if you can do this on your own, so no distractions,
and when you stop thinking about stuff, relaxation automatically rises.

(09:28:27):
A sense of comfort starts to grow, and without trying
to build it up into something fantastical, something magical, this

(09:28:49):
is just a natural process, something that's easy to accomplish.
In fact, it's almost the sense of relaxing completely happens

(09:29:10):
really when you put no effort into it. It's not
something that you can really force. It's something that happens naturally.
And part of the process of this recording and others

(09:29:35):
is simply to allow you to take advantage of this space.

Speaker 14 (09:29:49):
This time, it's just let go.

Speaker 1 (09:30:01):
To just be here, to be in tune with how
you feel yet with the intention of wanting to relax

(09:30:23):
deeply and maybe even to fall asleep, depending on what
it is that you wish for yourself.

Speaker 14 (09:30:40):
In this moment.

Speaker 1 (09:30:47):
As we know, relaxing is the majority of the process
of falling asleep. Fall in the sleep part is a
tiny bit at the end. The deeper relaxed you become,

(09:31:14):
the easier you find yourself drifting. You can also if
you choose stay focused on my voice and really enjoy

(09:31:49):
the process, gradually relaxin each muscle in your body effortlessly

(09:32:25):
and just observing the sensation of letting go completely.

Speaker 14 (09:32:52):
This time on an account, from six down to one,
and you can.

Speaker 1 (09:33:02):
Notice your mind calming down more with each number. You
hear me say, naturally feeling calm and slow to beeaceful, six, five.

Speaker 10 (09:34:23):
Four, three, what.

Speaker 1 (09:36:24):
Being aware? How your mind to smooth right down, sinking
deeply into relaxation. And as you focus on your mind,

(09:37:01):
did they notice that there are some thoughts still there?
Maybe some stubborn thoughts that for some reason perhaps need

(09:37:23):
your attention.

Speaker 14 (09:37:30):
That's what you can do is send love to those thoughts.

Speaker 1 (09:37:43):
Sprinkle those thoughts.

Speaker 10 (09:37:49):
Of love.

Speaker 1 (09:37:52):
I all petals from a flower, just sprinkle over them
petals feel good love towards those thoughts to let those
thoughts know that you're not abandoned. The number you just
need them to require them to just calm down, slow down,

(09:38:24):
quiet down, and now so as you focus on those remaining.

Speaker 14 (09:38:40):
Thoughts as a count down, this time from.

Speaker 1 (09:38:44):
Seven down to one. With each number, just imagine sprinkling
those flower petals of love, kindness, gratitude over those thoughts,

(09:39:14):
which will allow them to just not away and relax deeply.
A given a number, those thoughts will become more and

(09:39:37):
more relaxed, starting with number seven, six, five, four.

Speaker 10 (09:41:06):
Three, What.

Speaker 14 (09:42:15):
Le's you?

Speaker 10 (09:42:16):
Now?

Speaker 1 (09:42:20):
Notice how relaxed you're feeling in your body. We're going

(09:42:42):
to focus on your hands. It's the more relaxed your
hands are, the more relax strawthy and my dog. Yes,

(09:43:19):
you focus on your hands and your fingers,

All Episodes

(music) (10 hours) Hypnosis for IBS & Digestive Disorders Relief | Jason Newland | 14th August 2025

Episode Transcript

Popular Podcasts

New Heights with Jason & Travis Kelce

Dateline NBC

On Purpose with Jay Shetty

.css-15opob5{left:0;position:absolute;top:0.8rem;} All Episodes

.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 IBS & Digestive Disorders Relief | Jason Newland | 14th August 2025