(no music) (10 hours) Hypnosis for Bruxism (Teeth Grinding) Relief | Jason Newland | 11th 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 jasonnew Land dot com. My name's
Jason new Land, and welcome to this recording hypnosis for

(00:22):
bruxism teeth grinding relief. Please only listen when you can
safely close your eyes, and only listen to this with
permission from your doctor a medical practitioner, because this is
not a replacement for any kind of medical intervention or advice. Now,

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

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

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

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

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

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

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

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

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

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

Speaker 2 (05:00):
HM.

Speaker 1 (05:12):
As you continue breathing in your own slow soothing pace, smooth,
deep breaths begin to calm and sent to you, and

(05:39):
with each exhale, you can imagine any surface tension in
your body melting away little by little, And as you

(06:11):
continue to breathe calmly, starting to shift your focus inward,

(06:31):
noticing the sensations around you, the ambient sounds in the room,
and the feeving of the surface of your bed or

(06:56):
your chair supporting your body, with the texture of your
clothing against your skin. You can simply observe these external

(07:29):
details and acknowledge them, then let them fade into the background.

(07:51):
Now turn your attention inward, because any back crown sounds
can just wash over you, causing more relaxation. Knowing that

(08:11):
the only thing that's important for your attention right now
is you. As you scan your body and mind for

(08:33):
any areas of tention or thoughts that are holding you back,
anything that's getting in the way of you relaxing deeply,

(08:59):
and you might mentally rate your overall tension from zero
to ten. Notice which parts of you feel the most
tight and which parts feel more at ease, because there's

(09:33):
no need to change anything. Just become aware of how
you're feeling in this moment. Now, bring your awareness to

(10:03):
your jaw gently. Notice how your jaw is positioned. Are
you clinching or hold intention there right now? Again, you

(10:33):
don't need to adjust it, not yet. You can simply
observe any tightness in the jaw or your face. You
don't need to let it relax completely. If you're not ready.

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

(11:26):
do notice tension, you can just acknowledge it and know
that relief is on the way. Now, take another deep

(11:47):
breath in, and as you exhale, consciously release your jaw.
Let the lower jaw drops slightly or your teeth part gently,

(12:19):
allowing your mouth to unclench as you feel that more
movement as a sign that it's okay to let go.

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

(13:04):
feel a hint of softness in the muscles around your
mouth and along the side of your face. Now allow
that initial relaxation to settle in, and this time will

(13:43):
try something different. Very lightly tense your chaw. Gently bite down,
just enough to feel a mild tightness in the muscles
of your jaw, not hard enough to cause pain or discomfort,

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

(14:31):
And let's hold that gentle tension for a few seconds
and observe the sensation. Observe the firmness in those strong
jaw muscles as they work to keep your teeth together.

(15:00):
Because you are fully in control of this tension, you
are choosing to feel it just for now, so that
you can recognize it. Now slowly let that tension go.

(15:33):
As you imagine attention as a material that you can dissolve,
and perhaps it is ice slowly melting into water or
butter softening in warmth. You can gradually loosen your jaw,

(16:10):
allowing your teeth to separate or only barely touch with
no pressure at all. You can feel the muscles on
the sides of your face becoming a little softer, a

(16:39):
bit looser with each passing moment. Continue releasing until you
reach a point where your jaw is in a neutral,
effortless state, and your teeth are not clenched, they might

(17:11):
not even be touching, and the muscles of lego of
that titold and you can notice how different this feels
compared to the tension that was there before in the past.

(17:40):
And even if there's still a tiny bit of tightness remaining,
you significantly reduce the pressure and this neutral jaw position

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

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

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

(19:17):
you let all the tension leave your jaw at once,
as you release it entirely, completely relax so that your

(19:40):
lower jaw might even drop open slightly, almost as if
it's a string holding your jaw up that has been cut.

(20:02):
The string holding your jaw up has been cut, and
now your lower jaw can simply float or hang freely,
effortlessly and relaxed, and your mouth may naturally fall open

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

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

(21:25):
jaw as if it's almost weightless, and you might even
notice the urge to yawn, which is a great sign

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

(22:18):
moment to save this relaxation in your jaw, because this
is the feeling you want to come back to, a
jaw that relaxed stands at ease. And any time I

(22:49):
remind you to relax your jaw, you can retire earned
to this sensation of deep comfort in your jaw, looseness, calmness,

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

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

(24:09):
smooth and calm. No that you've begun releasing the tension

(25:07):
from your jure. Let's spread this relaxation to the rest
of your body, from head to toe. As you start
at the top of your head, imagine a warm, gentle

(25:34):
wave of relaxation touching your scalp, and perhaps you fear
pleasant tingling sensation as your scalp muscles let go. Your

(25:57):
scalp muscles let go, and this wave of comfort begins
to flow down over your forehead, smoothing out any creases

(26:24):
or tightness there, and it washes over the back of
your head and around the sides, southing your temples and

(26:51):
your ears, relaxing, calming, and peaceful. As you feel it
now gently drifting down over your face, your eyebrows soften

(27:24):
and your eyes relax deeply and sink comfortably into their
sockets as the tiny muscles around your eyes leto and

(27:56):
your eyelids feel pleasantly head and at ease. As the
relaxation continues to flow over your cheeks, your nose, your mouth,

(28:29):
and your chin, and all the muscles in your face
become slack and soft. As you notice your cheeks in particular,

(28:57):
allowing them to lose and as if they could melt
like warm wax, releasing any tension, and your lips are

(29:22):
soft and parted and deeven. Your tongue relaxes deeply, resting
gently in your mouth. Now, this calm sensation in your

(30:00):
face might even cause your jaw to relax see even
more deeply, and if any residual tightness lingers in your jaw,

(30:26):
you can let this wave of relaxation melt it away.
Now imagine the muscles of your jaw and cheeks becoming

(30:47):
as soft as butter on a warm day. All tightness
drift in a way as you completely let go of

(31:12):
any remaining grip in the jaw, And you might find
that as your cheeks and face relax, your jaw naturally

(31:38):
remains loose and unclenched, because it feels so good to
release these muscles completely. As you allow this feeling to

(32:11):
flow into your neck, and the muscles on the sides
and the back of your neck lengthen and unwind. Any

(32:39):
knots or stiffness in your neck dissolved as the warm
relaxation travels downward down your throat is soft and you

(33:06):
swallow easily and comfortably. And if you notice any tightness
in your throat or the base of your jaw, just
give yourself permission to let that go to as relaxation

(33:39):
is spreading, and you just continue to naturally breathe slowly,
inviting that war warm, calming wave to move down through you.

(34:17):
Now you can feel your shoulders and perhaps one of
the places these could be one of the places that
you carry stress. And just allow your shoulders to drop

(34:41):
and unwind, drop and unwind, releasing their load, and they
might sink down a little as all the tightness strains away.

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

(35:30):
unconsciously tighten our jaw when our shoulders or neck our tents.
So now as your shoulders soften, your jaw is automatically

(35:53):
loosening further. In both your lowered jaw and your shoulders
fall into a state of complete relaxation as the muscles

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

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

(37:05):
warmth or a soft heaviness moving from your shoulders into
your upper arms, flowing through your elbows, down to your forearms,

(37:34):
into your wrists, and all the way down to your
hands and fingertips as you release any tension you might

(38:04):
be holding in your biceps, your forearms, even your hands,
as your arms grow pleasantly heavy and limp, as if

(38:31):
they could just sink down, completely supported by the surface
beneath you, and you might feel a slight tingling in

(38:57):
your fingertips as stress drains out through them leave in
your body as every muscle from your shoulders to your

(39:25):
fingers is loose, now heavy, and comfortably numb in the
best possible way. Now, remember to relax your jaw again

(40:01):
if you feel any hint of tightness creeping back in,
because sometimes as we relax one area, another area might

(40:22):
try to tints up out of habit, so you can
take a second now to check your jaw and let
it soften once more. Very good, You're doing such excellent

(40:52):
work teaching your body what true relaxation feels like. Now
bring your focus to your chest and torso, and with

(41:16):
your next slow breath in, imagine the wave of relaxation
starting at your chest and spreading outwards. So as you exhale,

(41:40):
feel the chest muscles release any tightness, and you'll breathe
in stays deep and calm as this relaxation radiates through

(42:05):
your rib cage, your upper back, and your middle back.
As you feel the muscles between your shoulder blades letting

(42:29):
go and the tension and your mid back dissolving, and
does that soothing sensation wraps around your torso ease in

(42:58):
your upper belly and your lower back. Your stomach is
soft and calm, and your lower back is letting go
of any tightness with each breath out, relaxing even more deeply.

(43:38):
And if you notice any tension remaining in your belly
or your back, see if you can release it now,
maybe by arching or adjusting slightly, then settling into comfort,

(44:14):
louding this relaxation to sink even deeper, flowing into your
pelvis and hips, and these large muscles carry us through

(44:40):
the day and often hold some stress, but now they
are unwinding, growing heavy and relaxed. As you feel a

(45:08):
gentle loosening in your hip joints, and let that spread
into your glutes and thighs. As your upper legs become heavy,

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

(46:07):
release moves further down into your knees yea's in the choints,
and then into your calfs and shins, deeply releasing any

(46:34):
tightness there. And finally it reaches your ankles, feet and toes.

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

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

(48:02):
deeply relaxed, from the crown of your head all the
way down to your toes, and you can take a
moment to appreciate this feeling where everything is loose, limp

(48:37):
and comfortable, and your body feels warm, heavy, and calm,
as if you're wrap in us soft blanket of serenity.

(49:11):
And in this state allow the relaxation to deepen e
even further. And you might imagine that with each breath

(49:32):
you are drifting down to a deeper level of calm,
and with every gentle inhale and exhale, it takes you

(49:53):
one step deeper into tranquility. Now, perhaps you experience a

(50:15):
pleasant floating sensation, as if your body is so relaxed
it could drift like a cloud or a feather. Or

(50:36):
maybe you feel so heavy and grounded that you are
sinking into the bed or chair supported safely by gravity.

(50:56):
Because either experienced fine weather, floating or sinking both signify
letting go and being at ease, and you can just

(51:25):
sink into this calm, peaceful state where nothing matters except
this moment of rest. Now, imagine that you're standing at

(51:55):
the top of a soft, safe stack that leads into
an even deeper state of relaxation, and there are ten

(52:15):
steps down, and with each step you descend, your relaxation
doubles and your mind becomes more peacefully focused on my voice.

(52:46):
Now take a step down to step ten, drifting deeper.
Step nine twice is relaxed, feeling safe. Step eight a

(53:27):
wave of heaviness in your limbs, comfortably heavy. Seven going

(53:53):
down deeper, calm, six feeding so wonderfully relaxed. Five halfway down,

(54:43):
sinking into serenity. Four deeper still, mind quiet and open.

(55:35):
Three nearly at the bottom, a profound peacefulness within you.

(56:10):
Two almost completely there, just one step away from the
deepest relaxation. One you step off into a tranquil, secure

(57:01):
space in your mind. Now is deeply relaxed, as you
can be now in this deeply relaxed state. Just notice

(57:36):
your jaw once more, and even after relax in your
entire body, sometimes tension can sneak back into the places
that habitually hold it or did in the past. And

(58:05):
if you sense any tightness at all in your jaw
or face, just let it go. Now you can deliberately
relax your jaw completely, just as you did before. You

(58:37):
can feel your lower jaw drop, or your teeth parts lightly,
and your lips and cheeks becoming even more soft as

(59:01):
you let that calm, loose feeling return to your jaw.
In fact, feel all the remain intention anywhere in your

(59:26):
body drain away now, Drain away now, leaving only a
sensation of deeprelaxation and comfort. Because now you are profoundly relaxed,

(01:00:09):
profoundly comfortable and peaceful both in mind and body. Calm, peaceful,

(01:00:33):
at ease. Now that you are deeply relaxed, let's introduce

(01:01:34):
some gentle imagery to further south your chore and release
any lingering, tensional stress from the past. So in your

(01:01:57):
mind's eye, imagine a warm, soft light glowing at the
sides of your jaw. Now it might be a soft
golden color, or it could be any color that you

(01:02:23):
feel represents heathing and calm. And just feel the warmth
of this gentle light bathing your jaw muscles, and it's

(01:02:54):
almost like the feeling of sunlight on your skin on
a perfect day, or a warm towel placed gently along
the sides of your face. As this warmth penetrates into

(01:03:26):
your muscles, loosening them, melting away any hardness, and you
can picture the tightness as ice or wax, seeing it

(01:03:51):
clearly melting under this soothing light, drift in away and
disappearing as the muscles of your face respond by becoming

(01:04:15):
even more supple and relaxed, as if they could stretch
and yawn comfortably without any effort. Now, just imagine this warm,

(01:04:44):
healing light has a color, perhaps a tranquil blue or
a gentle golden glow. It's up to you as you

(01:05:05):
see it flowing in with each breath you take. Each
time you inhale, this colored light enters through your nose
or mouth and travels straight to your jaw and facial muscles,

(01:05:36):
infusing them with deep relaxation. And every exhale carries away
any remain in tightness or discomfort, blowing it out and

(01:06:04):
far away from you. As you visualize, a faint mist
or smoke of tension leave in your mouth as you
breathe out, dissolving into the air, never to return with

(01:06:39):
every breath cycle, calming lighting and tension out. And you

(01:07:00):
might also picture a pair of hands giving you a
tender massage gently along your jawline and cheeks. And these
could be the hands of a skilled massage therapist or

(01:07:26):
even a comforting presence you trust and feel the thumbs
pressing gently into your cheeks, making small circles that release tension,

(01:07:55):
and fell fingers lightly rubbing the hinges of your chore
right in front of your ears, and ease in those
knots because the touch is warm, gentle and safe. And

(01:08:35):
as the message continues in your imagination, just sense how
the muscles respond unwinding, lengthening and letting go. And perhaps

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

(01:09:37):
had any soreness or tightness is fading under these soothing emotions,
replaced by relief and comfort. Now allowed this imagery to broaden,

(01:10:06):
and in your mind, find yourself in a peaceful place
where you feel completely at ease. Now this might be
a calm beach at sunset with the sound of gentle

(01:10:29):
waves lapping against the shore, or perhaps a quiet forest
clearing where warm sunlight filters through the leaves and you
can hear a soft breeze. Perhaps it's even a cozy

(01:10:56):
room with a fireplace where you're wrapped in a soft blanket.
And wherever it is, just visualize the details, the colors,

(01:11:21):
the sounds, the sense, and in this place you feel safe,
calm and protected. Now notice the indi special safe space

(01:11:54):
your whole body feels relaxed, and your jaw is naturally loose.
Maybe you're even smiling softly, because here there's no stress

(01:12:17):
at all. And if any thoughts or worries try to
follow you here, you can see them gently drift away
like clouds, unable to disturb your peace. And you might

(01:12:44):
hear the distant call of a bird or the whisper
of the wind, re minding you that nature itself is
peaceful and you are a part of that piece. And

(01:13:13):
in this place, tell yourself, I am safe, I am calm,
I am free of tension. You might even repeat these

(01:13:40):
words in your mind, letting their truth sink in. I
am safe, I am calm, I am free of tension.

(01:14:11):
And as you breathe in this tranquil place, imagine that
on the exhale you sigh out every last bit of innerttention.

(01:14:31):
Any worries or emotional burdens you've been carrying begin to evaporate.
And if there has been any stress or inattention contributing

(01:14:52):
to your teeth grinding, just see that stress as pebbles
in your pocket that you can now take out. Just
drop on the floor, one by one, pluck out those pebbles,

(01:15:17):
of worry or anger or frustration, anything that doesn't serve you,
and toss them away for good. Here then vanish with

(01:15:42):
a soft sizzle or a tiny splash, gone for good.
And with their every pebble you discard, you feel lighter, calmer,

(01:16:07):
more at peace. Now direct your focus specifically to any
emotional or unconscious triggers that have been linked to your bruxism.

(01:16:35):
Perhaps without realizing it, you've been holding onto stress, worry,
or even unexpressed anger, and your jaw took the burden
of those feelings. And in this state of deep relaxation

(01:16:59):
you can find only let those feelings go. And you
might even imagine that these negative emotions as a dark
cloud or a heavy weight around your jaw and shoulders.

(01:17:23):
And notice that as soon as you acknowledge it the way,
it begins to lift. So just give yourself permission to
release it completely. Release it completely, and you can watch

(01:17:46):
that dark cloud begin to drift upward and away from you,
getting smaller and lighter as it does as it moves away,

(01:18:08):
disappearing into the sky. Or you can see the weight
simply dissolve off of you, absorbed by the warm earth,
or blown away by a kind wind, telling yourself gently,

(01:18:40):
I release any tension, anger, or worry I have been
holding in my jaw. I no longer need to carry
these feelings. I release any tension, anger, or worry I

(01:19:09):
have been holding in my jaw. I no longer need
to carry these feelings, because you are now forgiving yourself

(01:19:32):
and others for any of the day's troubles. You are
letting go of the day's stress, and any feelings of guilt, aggression,
or nervousness that you used to live in your jaw

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

(01:26:43):
and stressful thoughts just queue you to exhale and let go,
and your jaw stays serene. Now you become aware of

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

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

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

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

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

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

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

(01:30:13):
better to respond with calm, and you might even notice
that day by day you feel more relaxed in general,

(01:30:38):
and little things that used to irritate or worry you
just roll off your back now hardly affecting you because
you are naturally adopting a more ease going and peaceful

(01:31:03):
approach in all areas of your life, and this reflects
in your jaw remaining at ease. Now your sleep is

(01:31:24):
deep and protected, and each night, as you lie down
to sleep, you immediately recall this feeling of a relaxed jaw,

(01:31:46):
and it becomes a signal for your whole body to relax.
And your unconscious mind knows that a arm jaw means
it's time to rest, and so a wave of drowsingness

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

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

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

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

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

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

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

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

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

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

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

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

(01:37:03):
simply fades away, becoming a distant memory. So just take
a moment now to absorb these truths. They are sinking

(01:37:26):
deeply into your mind, taking root, and picture them like
seeds that you have planted in a garden. And you
have planted the seeds of relaxation, awareness and calm. And

(01:37:56):
over the coming days and nights, these seeds will grow
and they will blossom inter automatic actions and feelings. And

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

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

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

(01:39:25):
of safety and control so that you can carry these
feelings with you always relaxed. Deep within your mind understands
that it does not need to grind or clench to

(01:39:50):
deal with feelings. And you might consciously know, or you
might not know why the habit started, perhaps long ago
to cope with anxiety and stress from the past, But

(01:40:14):
it doesn't matter now because that was then and this
is now, and you're no longer that anxious child or
stressed person that didn't have better tools to deal with

(01:40:35):
this situation. And you have grown, you have learned, and
you are safe, and any original reason for their habit
is long past, and live in a new chapter where

(01:41:04):
relaxation and peace guide you. And understand that your unconscious
mind is powerful and it's working just for you, And

(01:41:26):
even as you sleep, it stays awake enough to protect
you and your jaw. Just as your heart keeps beating
and your lungs keep breathing through the night, your mind

(01:41:50):
can keep your jaw relaxed with the same kind of
automatic protection, so you can sleep soundly and confidently, knowing
that a wiser, deeper part of you is now on guard,

(01:42:21):
monitoring your jaw muscles and instantly releasing any tension because
you have essentially delegated this job to your unconscious mind,

(01:42:43):
and it will handle it for you. That's what it's
there for, and this realization makes you feel very safe
that you can truly let go and rest because a

(01:43:05):
part of you that never sleeps is taking care of
your well being. Now, feel this sense of security warm
you from within, and you may like to imagine it

(01:43:27):
as a soft blanket of light wrapping around you, or
a protective guardian watching over you, knowing that you are protected,
knowing that your teeth are protected, knowing that your jaw

(01:43:54):
is protected, and you'll only ever press your teeth together
when it's absolutely necessary, like when eating, and even then

(01:44:16):
it will be with appropriate force and never excessive, because
your unconscious mind knows the difference. That's why it keeps
your teeth apart or just lightly touching when you're relaxed,

(01:44:46):
and there's no need to clench, as you visualize right now,
that whenever you'll fall in asleep, your mouth is relaxed,

(01:45:09):
perhaps a tiny gap between your upper and lower teeth,
and your lips maybe lightly closed or slightly open, and
your jaw hinges slack and soft, because this is the

(01:45:38):
ideal position for rest. And you hold this effortlessly through
the night. And if any point in the future you
find yourself in this situation that would once have cause

(01:46:04):
you to grind or clench, you will immediately remember the
tools you have now. You remember to breathe, to become aware,

(01:46:26):
You remember to release, and perhaps you'll even and hear
my voice in your mind saying, relax your jaw. Relax

(01:46:47):
your jaw, Relax your jaw, and just like that, you
will relax it feeling all tensions slip away, and this

(01:47:12):
response will become so natural to you that it happens
on its own. And you have retrained your habits, effectively
replacing the old response with this new, healthierd one. And

(01:47:43):
you know that you have done excellent work today because
you allowed yourself to relax, You allowed yourself to let
go and to program old patterns, and your body and

(01:48:05):
mind are thanking you for this. You may even feel
a sense of joy or relief, knowing that you have
taken a big step towards peaceful, uninterrupted sleep and better

(01:48:27):
health for your teeth and your jore. Now it's time
to finish this session in a way the best serves you,
and you have a choice of how you would like

(01:48:50):
to conclude, and both options will reinforce the positive changes
you've made. You can drift into a deep sleep, So
if you're listening to this at bedtime or simply wish
to continue sleeping, you can allow yourself now to drift

(01:49:15):
off into sleep, a deep, pressful sleep, because there's no
need to become fully alert. You can just ignore the
wake up cueues and instead feel yourself sinking deeper into comfort.

(01:49:40):
And your unconscious mind has absorbed all of the suggestions
and it will keep working on this positive transformation while
you sleep. In fact, as you sleep, every breath and

(01:50:07):
every moment of your relaxation will future cement these changes,
and you'll sleep soundly through the night, jaw relaxed and comfortable,

(01:50:41):
and you'll have pleasant, calm dreams, and when morning comes,
you'll wake up naturally, feed refreshed, reenergized, and happy, with

(01:51:12):
your jaw feeling great and if you need to wake
up now. For example, if this is a daytime session
or a short nap, you can choose to return to

(01:51:36):
full wakefulness, and I will count from one up to five.
With each number, you'll become a little bit more alert
and energized, and by the time I reach five, you'll
be fully awake, feeling rested, confident, and in control, bringing

(01:52:02):
all of these positive feelings and new habits with you
into your day. And your jaw will remain relaxed and
will carry this calm awareness forwards as we prepare to

(01:52:22):
count now, and remember it's your choice. You can wake up,
or you can just simply drift deeper into sleep and
let the counting fade away. Either way, your unconscious mind

(01:52:47):
holds onto all of the good suggestions from this session. One,
becoming a bit more awake. Now, if you are awaken,

(01:53:10):
start to wiggle your fingers and toes gently, and if sleeping,
you're drifting even further down, doubling the relaxation. Two energy

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

(01:54:01):
up out of the hypnosis, now feeling wonderfully good and optimistic.
And if sleeping, he'ls so deeply asleep, comfortable and safe.

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

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

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

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

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

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

(01:56:55):
in the more deep and meaningful way. Maybe in a
way that can not just allow you to feel calmer
now and throughout the time we spend together here, not

(01:57:25):
just relaxed at the end of the recording when it's
finished and you can enjoy that sense of comfort and peace,
But also I think it would be nice to have

(01:57:55):
those feelings of relaxation continue for longer after the recording
has ended, so that you can still benefit from listening

(01:58:27):
to my voice, maybe in a few hours time, perhaps tomorrow,
and then by listening regularly, especially if you find like

(01:58:50):
some people do and myself as well. I sometimes I
find one particular recording that really resonates with me, and
I just listened to it over and over again every morning,
every evening. There was this recording from We're going back

(01:59:22):
to about nineteen ninety nine. It wasn't hypnosis, but it
was a guided visualizations. It kind of was hypnosis, really,
and I managed to find it again and it still
has the same effect on me, And part of it

(01:59:46):
was the person's voice relaxed me, just felt so peaceful,
and I'd look forward to listening to her in the

(02:00:09):
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 was in the days of CD

(02:00:38):
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 necessity, thoroughly listening to

(02:01:04):
her words because I had been memorized. Really, it was
as if my body knew exactly what to do, and

(02:01:28):
the muscles just almost went into automatic relaxation, and I

(02:01:50):
remember my mind would slow down. Now. Now, I was
listening to this recording in the early days of learning hypnosis,

(02:02:14):
and long before I ever made any videos or audio
recordings myself, because I didn't start doing that till two
thousand and six.

Speaker 3 (02:02:34):
I knew, I knew how.

Speaker 1 (02:02:42):
Helpful I found being able to just let go, to
have that trust in the person I'm listening to, knowing

(02:03:09):
that it's going to be just as relaxing, if not
more so. Each time you hear my voice, you may
feel the same. Some people have been listening to me

(02:03:38):
for over a decade, maybe not solidly, obviously, not twenty
four hours a day, but maybe people come back. Some

(02:04:00):
people may be listen every day. And something that I
do which you may not realize by listening, is when

(02:04:31):
I record these recordings now. For example, I also am
affected by the words that I say. So if I

(02:05:01):
said to you, focus on your feet, notice your feet relaxing,
I will be focusing on my feet. I will be
noticing my feet relaxing. If I said, focus on your hands,

(02:05:41):
and maybe notice the difference between each hand, perhaps notice
the the air in the room, the temperature of the room.
On the backs of your head hands. You may start

(02:06:09):
to notice what almost feels like a very light breeze,
even though there may not be any type of breeze
at all where you are right now. And as you

(02:06:34):
become aware of your hands, I'm also aware of how
relaxed my hands are feeling now. And when it comes

(02:07:14):
to potentially drifting off to sleep, which may be the
reason you're listening, I also feel drowsy when I make

(02:07:37):
these recordings. I also notice my mind drifting. In fact,

(02:07:58):
at times I've actually fallen asleep without even noticing, and
then I carry on talking. And it's only when I

(02:08:26):
listen back to do the editing I hear snoring and
I think I don't remember snoring. I remember talking. This
snoring was a pig turned up. That's why I sound

(02:08:53):
like when I snore. I get read into the whole experience.
I don't know how you feel. How relaxed do you

(02:09:21):
feel in your feet, how relaxed you feel in your hands.

(02:09:47):
I have noticed more and more that the more relaxed,
deeper level of comfort you feel, the easier your breathing becomes.

(02:10:24):
It's almost like that additional muscle relaxation. So this allows
you to breathe easier without necessarily focusing on your breath, however,

(02:11:12):
being able to notice the ease in which you breathe

(02:11:41):
so naturally, you breathe so very easily and smoothly. Whenever

(02:12:31):
I imagine my breathing improving. When I've got my eyes closed,

(02:12:55):
I tend to m visualize a beautiful field with trees
and flowers producing all that life giving oxygen. It feels

(02:13:42):
nice two if nothing else, just taking some time away

(02:14:08):
from everything, enjoying that feeling of peace serenity with a

(02:14:52):
joyful heart. Time seems to just drip by, so very slowly, relaxed,

(02:15:50):
so deeply peaceful, completely unattached to any thoughts whatsoever in

(02:16:29):
this moment, completely free, noticing that your mind has slowed down,

(02:17:42):
slowed down because nothing really requires your attention you can

(02:18:29):
enjoy the physical sensations of allowing the stress to rip
out of your body, to appear out of every part

(02:19:00):
yeh of your body, and being released from your brain

(02:19:29):
in your mind slowly but surely, the muscles se les,

(02:20:21):
relax res so very deeply, rex so deeply. And the feelings,

(02:21:19):
the pleasant feelings in your arms and shoulders, deepening each

(02:21:44):
part of your body further and deeper and deeper, noticine,

(02:22:26):
the feelings in the back of your neck, the feelings

(02:22:53):
in your wrists, muscles, in front of your body. I

(02:23:42):
all say, feeling peaceful deeply. There's a sense of peace

(02:24:30):
spreads through your fairy core. Even when you focus on

(02:25:10):
your mind. Your mind becomes eve and slower, even deeper,

(02:26:08):
relax so very slow, his stomach peace full in your stomach,

(02:27:33):
You're back. Notice Notice how relaxed you'd now feel in

(02:28:07):
the hole of your back. You spy from your brain

(02:28:40):
all the way down the middle of your back, sending
and receiving millions of messages every day, deep comfort, increasing

(02:29:22):
deeply relaxed uns legs, spreading those signals down your spine

(02:30:29):
or cord into air every part of your body, your shins,

(02:30:53):
and your calf muscles were elbows. Feelings of peace and

(02:31:43):
tranquility spreading through your body, tips of your toes, to
your eyes, your fingers, all the way till you lower

(02:32:13):
back lettinker read the tinker, peace drifting mind just wandering away,

(02:33:38):
happy to let go, let go completely, let go, so tranquil,

(02:34:44):
the whole body enjoying a sense listing go, heph more

(02:36:30):
he enjoying the space, this space of peace and safety,

(02:37:47):
so fary, relaxed, y, letting go. Maybe we can just

(02:39:49):
focus on the different parts of your body, just to
notice you fool head and your eyes mutual, so loose,

(02:41:26):
noticing in the sense of complete freedom, absolute freedom, ri pies,

(02:43:00):
fall energy, peace, to breathe, so much easier loose. You

(02:44:47):
may have or may not have noticed your mind drifting

(02:45:36):
peaceful me any even more deeply. In the parray backshef

(02:46:05):
total bliss for pace, bliss for pace, terrefting o to pace,

(02:48:00):
come so calm, let him go, peace with mind.

Speaker 4 (02:48:57):
Rex forty, So relaxed, so relaxed.

Speaker 1 (02:49:56):
Your body feels almost invisible, so very relaxed. I'm peaceful,

(02:50:29):
so peaceful, RELI likes, and you could start to notice

(02:51:39):
that you are feeling more relaxed, even though I've not
purposely focused your mind upon that sense of phi so

(02:52:00):
called comfort that is growing within you throughout your body,
and your mind starts to slow down, and that could
be almost in recognition of I guess my speech not

(02:52:26):
being particularly fast and things just generally feel calmer. Just
by listening to my voice, you give yourself an opportunity

(02:52:54):
to take a break from the day, take a break
from your life as it is, and to give yourself
a rest, giving yourself permission to take some time off,

(02:53:18):
and to allow your body to relax and allow your
mind to slow down, which in turn releases the tension
and he stresses that you had in your body. It's

(02:53:44):
almost as if the parts of your body just open up,
allowing the negativity out and at the same time replacing
that negativity with positive heathing energy, which then fills your

(02:54:12):
body up and your mind to also starts to appreciate
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

(02:54:46):
an energy that spreads through your body like a wave
of comfort, and all this comes and just allowing yourself

(02:55:12):
a few minutes, maybe half an hour, however long you
want it to be, to just rest and allow your
mind and your body to almost reset itself to the

(02:55:41):
settings of comfort and relaxation, calmness, which allows more room
for feelings of pleasure and happiness to move around your

(02:56:10):
body and into your mind, almost as if your mind
and your body are sinking together, almost mirroring each other

(02:56:30):
with that growing positivity and calmness. And it feels nice.
It really does feel nice to know that you are

(02:56:51):
the one that has allowed yourself to feel more comfort
and to experience more of this deep relaxation spreading throughout

(02:57:18):
your body. And as I focus on each part of
your body, you can notice that that part becomes even

(02:57:44):
more relaxed just by focusing on it. It becomes even
more calm and comfortable just by focusing. And as I

(02:58:06):
move down your body, starting at your head, the parts
that you've already focused on will continue to relax deeply,
and those parts that we've not yet focused on or

(02:58:31):
just automatically release any remain intention in anticipation of even
more comfort about to come. Now, I'm going to start

(02:58:56):
by focusing on your forehead. Just being aware of the
feelings of your forehead and any background sounds like mister
Herbert the pigeon can just allow you to feel even

(02:59:19):
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 sounds around.

(02:59:50):
So as you focus on your forehead, just notice how
it becomes even more relaxed se you focus only on
my voice and that part of your body. Moving down

(03:00:15):
to your eyes, focusing on your eyes, noticing how your
eyelids feel so heavy yet so light at the same time,

(03:00:39):
and all the muscles around your eyes relaxing completely. Moving
your focus down to your mouth, your lips, your tongue,
your teeth, and your gums, the whole of your mouth, relaxing,

(03:01:10):
calm and lease. As you focus now on your jaw,
not just the parts of your jaw near your mouth
and your chin, but all the way up the size

(03:01:32):
of your face to your ears, the hole of your jaw,
feeding more relaxed, calm. Focusing on your neck, the front

(03:02:09):
of your neck and your throat, relaxing and loose and calm.
The side of your neck, the right and the left
side of your neck, relax and loose and calm and

(03:02:46):
now the back of your neck. Focusing on the back
of your neck can go of any tension that may
have been there before and enjoying that sense of increasing

(03:03:15):
comfort and release that you can experience in the back
of your neck, moving down your back and moving either

(03:03:37):
side of your spine right from the top of your
back all the way down to the bottom of your
back down to your lower back. And as you move

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

(03:04:26):
those muscles relax, that sense of comfort starts to spread
outwards from your spine into both sides of your back,

(03:04:47):
the top of your back, the middle, and your lower back.
And as you scan gently and slowly up and down
your back, there's the muscles in the top of your
back relax and become looser. The muscles in the middle

(03:05:17):
of your back also seem to just almost divide from
each other, separating and almost melting, and in your lower

(03:05:38):
back there seems to be an extra special feeling of comfort.
The spreads into your hips, down your lower back, get

(03:06:01):
into your hips, into the area where your cosis are,
and into your buttocks, and all those muscles that spread

(03:06:22):
from your lower back into your hip area, start to melt,
start to really let go. I don't even nowhere about

(03:06:48):
to focus on your shoulders. Your back and your spine
will continue to let go, continue to relax so calmly.

(03:07:17):
And as you focus on your shoulders, you may notice
that they're already feeding really loose, they're already feeding calm,

(03:07:52):
and they're feeling those muscles hm. The move from your
neck into your shoulders feel so soft and gentle, so

(03:08:23):
smooth and calm. The feeding in your shoulders sens to

(03:08:53):
spread deep into your shoulders, that sense of relax station,
not just traveling deeply into your muscles, but also relaxing

(03:09:15):
the bones and moving all the way to underneath your arms,
relaxing that whole area between the tops of your shoulders
and underneath your arms healing. You feel so relaxed and

(03:09:53):
comfortable in your shoulders, which sends that deep healing message

(03:10:14):
into your arms, and you may feel almost as if
your arms are not even there, because they're so relaxed,

(03:10:36):
so deeply relaxed, so so calm, so pose, not feeling

(03:11:22):
spreading all the way down your arms. Two elbows, including
your elbows circumforts spreads or away into rests. Are forearments

(03:12:06):
induists so heavy, yet at the same time so light

(03:12:33):
and gentle. Fully you see now on your hands, my hands,

(03:13:36):
so peaceful in your hands, there's a sense of real peace.

(03:14:17):
It just seems to I feel so familiar when your
hands relax deeply. Mhmm. Else, the thing is you things, sidles,

(03:16:08):
your finger tips, moving your attention to the front of

(03:16:42):
your body, so comfortable, Make then your focus your legs,

(03:18:32):
what muscles in your thighs, your knees, so relax carve

(03:19:27):
mussels and just shins, how pusy they four fathing your

(03:21:38):
feet so peaceful, so calm, so peaceful, sircom so peaceful,

(03:22:39):
sycom so peace for re sin peace fall calm, allowing

(03:23:18):
that deep relaxation to spread your chest, in your stomach,
so letting go of everything. So I'm gonna start counting

(03:23:57):
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 each step represents

(03:24:20):
a level of comfort, each step represents a deepening of
that comfort, and the furvies you walk down those steps

(03:24:44):
that are deeper and more relaxed you feel. So starting
with number twenty twenty, nineteen, eighteen, seventeen sixsting three four

(03:30:29):
four see too well five eight nine eight seven s

(03:39:47):
five four four two one. And now as you focus

(03:45:41):
on your eyes, we're gonna count down from ten douts one.

(03:46:01):
Focus in just on your eyes, your eyelids, the muscles
around your eyes, your eye wolves themselves, a whole area

(03:46:22):
that makes up your eye. And as we count down
from ten down to one, whilst focus in on your eyes,

(03:46:51):
you'll become twice is relaxed with each nothing but counting down,
and you may find the all you want to do

(03:47:13):
is just drift off to sleep. And if that's what
you want, then just allow yourself to do that. Now,

(03:47:38):
focusing on your eyes, I'm going to begin counting down
from ten down to one right now. Two nine eight

(03:49:56):
seven y five four three two one. Hm. So counting

(03:57:14):
down from ten to one ten nine eight seven six
five four three two one. And maybe that was a

(03:57:50):
bit too quick in order to relax. Maybe it's a
bit too fast for you to notice the harming of
your body, maybe even a little bit of pressure there,
Like you're counting down from ten to one. Would you

(03:58:11):
expect me to do man, expect me to just to
go with floppy just because you're counting down. I can
try it again, but this time I go this lower.
This time, as you focus on the whole of your

(03:58:35):
body before we focus on your legs. Just notice how
your body does start to feel more relaxed with every

(03:58:57):
number that I count ten nine, eight, seven, six, five, four, three, two, one,

(04:00:44):
And just notice how how you feel, generally, how your
body feels. It's not necessarily even about counting down from

(04:01:05):
ten to one. It's that space that you have, that
space between being active physically or mentally to just sitting

(04:01:36):
or lying down, just being there, 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. The more I came down from ten to one,

(04:02:04):
the bigger that gap becomes. So there's that gap of calmness,
of comfort, relaxation. It's a nice feeling, and it moves

(04:02:31):
those stresses or discomforts physically or emotionally, moves them away.
Allows you to just slow down. Someone count again from

(04:03:01):
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, gives you that distance, that space.

(04:03:39):
Now ten nine eight, seven, six, five, four three two one.

(04:05:45):
How did your body feel? Can you notice that you're

(04:06:07):
feeling calmer? Do you feeling more relaxed? As we now

(04:06:44):
focus on your legs, just your legs, We're just going

(04:07:04):
to start with focusing on your thighs. Of course, it's
not the most exciting thing to be doing, because I'm sure,

(04:07:32):
like most of your body is not a lot going
on right now. Just focusing on the whole of your thighs,
the tops of your thighs, the sides of your thighs,

(04:07:57):
the bottoms of your thighs, your outer thighs, and your
inner thighs. Basically the whole of your thigh that leads
into your hip and it goes down to your knee joints. Now,

(04:08:23):
this is a big area. It's a very heavy area.
It's very strong, probably the strongest muscles in your body
or in your thighs. But I don't think we perhaps

(04:08:54):
give enough attention to our thighs. Perhaps we don't acknowledge
how important our thighs are to our lives, how much

(04:09:29):
they actually do for us all through our lives. And
it may seem to sound really weird, but I think
that all of our body parts, especially our thighs, need

(04:09:55):
some TLC, a bit of love shown, a bit of acknowledgment.
I thank you gratitude for what our thighs do for us.

(04:10:28):
And I know this may sound a bit strange. Maybe
you think, why am I sure that I should be
out in the garden hugging a tree or something. Well,
it's hard to set a microphone up on a tree.

(04:10:49):
That's why I'm doing this indoors. Otherwise I would be
outside hugging a tree. Now I can't see the television
from the tree. If you move down to your knees
gaining such an important part, and I think we don't

(04:11:14):
necessarily I'll speak for myself here, I don't necessarily appreciate
all that my knees do for me until I have
a problem with my knee. It's occasionally, if I ever
maybe i'll bash it or it's aching for some reason.

(04:11:39):
It's then that I realize how much it does. You know,
the benefit of being able to use my legs without
any kind of physical discomfort is a beautiful thing that's

(04:12:01):
possibly not appreciated until it's temporarily removed. You know that's comfort.
But as you focus on your knees, regardless of how
your knees feel, you can have that sense of gratitude

(04:12:27):
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 thighs feel, maybe

(04:12:50):
noticed that they are relaxing more deep as you focus
now on the bottoms of your legs, your shins, and

(04:13:13):
your calf muscles and the bones between your knees and
your feet, incorporating of course, your ankles so important. You know,
anyone that's had even like the slightest sprain of an

(04:13:38):
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, our wrists are a lot

(04:14:00):
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. But our ankles so much thinner than
the rest of our legs, and from a physics perspective

(04:14:27):
or logical even it doesn't really make sense that all
this weight would ultimately be resting on your ankles then
leading to your feet. That thin area, thin bone. Yeah,

(04:14:53):
it does so much great work. Supports us, supports our
body for a lifetime, helps us to balance, It helps
you to get her around and be mobile. And there's

(04:15:23):
the calf muscles. Of course, when I was younger, I
couldn't see the point in calf muscles. It didn't seem
to do anything. Okay, if I walked around on tiptoes,
then my calf muscles get some work. But of course

(04:15:44):
that's not true. The calf muscles are being used whenever
we use her legs and your shins to protect your
lower legs, shaped in a way, almost as a protector

(04:16:12):
for the bone, leading of course to your ankles and
your feet. But we're not going to focus on your feet.

(04:16:34):
We're just going to focus on the legs. And I
realize that now that I've mentioned your feet, it probably
focusing on them anyway, So maybe I should focus on
your feet a little bit. You can have them in
your awareness, the same as you have your thighs in

(04:16:59):
your aware. Even though we haven't been focusing on your
thighs for a few minutes, we've been focusing on your ankles.
There's still that sensation of comfort in your thighs, and

(04:17:31):
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 the

(04:17:58):
skin on the outside of the thighs, as in the
outside of all of our body, can be very sensitive,
sensitive to the touch, sensitive to temperature. And inside your

(04:18:27):
thighs the bones, there's the muscle, there's the blood, vessels,
the ar trees, all this stuff that's inside your thighs.
And I guess sometimes it'd be nice if you could

(04:18:48):
actually put your fingers inside your thighs and a message,
so you can message on the outside, of course, but
are to get deep into the muscles and to be
able to just massage inside your thighs, message in the
bones of your leg, massage in all the veins and

(04:19:17):
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

(04:19:43):
the joints of your knees. Of course, there's the back
of your your knee or the inside crease where your
knee is it's a very sensitive area. Very it feels

(04:20:05):
very nice when you stroke it. That might be because
it's an area that's not really touched very often. It's
almost like a hidden part, that crease in your legs.
It's almost like a part that has a sensitivity, which

(04:20:29):
is a little bit different. Of course, it's protected by
your legs, So you can imagine putting your fingers into

(04:20:51):
that crease in your legs that fall in between your legs.
You can just message with your fingertips, letting your fingertips
going inside, message in the muscle tissue. You can of

(04:21:17):
course feel the bones of your knees healing through your fingertips.
And then as you go down to your calf muscles.

(04:21:37):
Now 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.

Speaker 5 (04:21:54):
Healing every part, and then doing.

Speaker 1 (04:22:03):
The same for my shins, massage in and gently stroking
the bones, gently stroking them, healing in a loving way,
because they deserve to be treated as the precious bones

(04:22:25):
that they are. Because our legs are so precious as
in all the other parts of our body and more
precious of any jure on the planet. When you start

(04:22:48):
to think about your legs in this way, it can
change your perspective. It might sound a bit a bit

(04:23:10):
silly to start with the idea of having love for
your legs, shown appreciation for your thighs, wanting to be
able to put your hands in your thighs, massage the

(04:23:33):
muscles and the bones, and to get your fingers deep
in there, releasing all tension, just to show how much
you care about your legs, how much you care for

(04:23:57):
what your legs do for you regularly, your knees, your calves,
your ankles, the strength of your ankles, considering how thin

(04:24:19):
they are compared to the rest of your legs, especially
your thighs, yet they're so strong, so flexible, absolutely amazing things.
Your ankles are truly a gift because of what they

(04:24:48):
do for you, supporting all that weight, regardless of how
what weight you are, Even if you only ate stone,
there's still a lot of weight for these little ankles.

(04:25:13):
Now I'm a lot heavier than eat stone, double down,
get my ankles support my body all the time. Although
they do give off a sigh of relief when I
sit down. That's in fact, my whole legs do my

(04:25:42):
feet feet also go, my toes clap. We're so happy.

(04:26:09):
Your legs really are amazing. And I know that about
talking about your legs is probably possibly among the most
most boring things you've ever heard anyone say. Possibly they're

(04:26:33):
boring or not. Everything I said is true. Your legs
are amazing. Your legs deserve not just respect, they deserve

(04:27:01):
to relax deeply. They deserve to take some time out
of the day to just let go completely. The legs

(04:27:43):
really can relax. 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

(04:28:05):
also naturally follows in that journey of comfort. I can
feel it in my hips. My hips feel really loose,

(04:28:32):
and also in 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. But it's almost as
if the muscles are just relaxed so much that there

(04:28:56):
is a natural stretch as the tension has reduced a lot.

(04:29:21):
And I'm now going to count down from ten down
to one, and you can continue to fill wonderfully relaxed
ten nine, eight, seven, six, five four three two one relax.

(04:30:30):
So I'm just going to 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 as you hear the

(04:30:55):
numbers counting down, knowing that those numbers counting down represents
you feeling calmer, not just in your body, but also

(04:31:16):
relaxing your mind. I'll just notice how you feel. There's
nothing to do, there's nothing to say, there's nothing to
think about, starting with number five, four three two one.

(04:32:21):
And 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

(04:32:49):
slow down. This is just a natural thing that happens.
It's not really a special your procedure. It's just natural
because as your body relaxes, your mind also starts to relax.

(04:33:11):
And the more your mind relaxes, the more your body relaxes.
It's just a continuous circle of relaxation. And is that
calmness that comes from relative quietness. You know, even even

(04:33:34):
if there's background sounds either your side on mind, it's
still going to be quite calm. You know, you haven't
got the television on, there's no music in the background
unless you're listening to the recording with music. Of course,

(04:33:59):
you're very likely not going to be sitting in a
room with other people. Of course you might be, but
generally it's more ideal if you can do this on
your own, so no distractions, and when you stop thinking

(04:34:21):
about stuff, relaxation automatically rises. A sense of comfort starts
to grow, and without trying to build it up into

(04:34:47):
something fantastical or something magical, this is just a natural process,
something that's easy to accomplish. In fact, it's almost the

(04:35:13):
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 the process

(04:35:37):
of this recording and others is simply two allow you
to take advantage of this space, this time, to just

(04:36:05):
let go, to just be here, to be in tune
with how you feel, yet with the intention of wanting

(04:36:29):
to relax deeply and maybe even to fall asleep, depending
on what it is that you wish for yourself in
this moment. As we know, relaxing is the majority of

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

(04:37:39):
if you choose stay focused on my voice and really
enjoy the process, gradually relaxing each muscle in your body

(04:38:25):
effortlessly and just observing the sensation of letting go completely.

(04:39:00):
This time, I'm going to count from six down to one,
and you can notice your mind calming down more with
each number that you hear me say, naturally, feeling calm

(04:39:33):
and slow and peaceful. Six, five, four, three, two one,

(04:42:32):
being aware of how your mind to slow right down,
sinking deeply into relaxation. And as you focus on your mind,

(04:43:08):
you may notice that there are some thoughts still there,
maybe some stubborn thoughts that for some reason perhaps need

(04:43:31):
your attention. That's what you can do is send love
to those thoughts. Sprinkle those thoughts with love all petals

(04:44:00):
from a flower. Just sprinkle it over them, petals filled
with love towards those thoughts. To let those thoughts know
that you're not abandoned in them, You just need them.

(04:44:21):
You require them to just calm down, slow down, quiet
down for now. So as you focus on those remaining

(04:44:48):
thoughts as we count down this time from seven down
to one, with each number, just a and sprinkling those
flower petals of love, kindness, gratitude over those thoughts, which

(04:45:21):
will allow them to just melt away and relax deeply.
With every number, those thoughts will become more and more relaxed,

(04:45:52):
starting with number seven, six, five, four, three, two one.

(04:48:23):
And as you now notice how relaxed you're feeling in
your body, we're going to focus on your hands, because

(04:49:01):
the more relaxed your hands are, the more relaxed your
body and mind are. And there's you focus on your

(04:49:29):
hands and your fingers. There's nothing needed to be done.
There's no clenching of fists or tents in the fingers
or anything like that. It's just noticing and focusing on

(04:49:59):
your hand, noticing how they feel, because the more relaxed

(04:50:28):
your hands feel, the calmer your mind feels, and the
more comfort you feel throughout your body. And you may

(04:50:57):
have already noticed your mind is starting to dress faim

(04:51:44):
just on your hands and fingers, allowing them to experience
a real deepening of that relaxation in your hands and fingers,

(04:52:16):
more and more relaxed. With each number from eight down

(04:52:38):
to one. You can almost feel that healing and relaxing
energy spreading into your hands and fingers, becoming year more

(04:53:10):
relaxing with each number you hear, going down from eight
down to one, drifting, drifting again, starting with.

Speaker 6 (04:53:48):
Number eight, seven, six, five, four, three, two, just being

(04:57:44):
here now, nothing to think about, nothing to do, nothing
to say.

Speaker 1 (04:58:00):
Everything just feels calmer. And this is your natural state
of being. This is how you just normally feel when

(04:58:20):
you take away all that other stuff that we add,
you know, things like stress and worrying and overthinking, anxiety, tension,

(04:58:45):
just generally thinking about stuff. You take that away, which
is what we do. What we do. Now you're left
with a real sense of peacefulness which comes to you

(04:59:12):
very quickly, because ultimately it's just a feeling, a feeling
of comfort, almost as if you've gone inside yourself and

(04:59:34):
you've found a special place where everything is peaceful, a
place where you can feel relaxed and your natural sense

(04:59:57):
of comfort, a place where you can be you, where
you can accept yourself for who you are, a place
where you're not trying to please anybody else ever, a

(05:00:25):
place where you can actually not just love yourself, but
in some ways more importantly, you can like yourself appreciate
who you are. That sense of gratitude is in the

(05:00:59):
air all around you. That's also a place where you
can actually feel the healing energy soaking into your body.

(05:01:27):
Heathing energy soaking into your body, and the healing energy
spreads through your veins, traveling to each and every single

(05:01:50):
part of your body, and you start to real lies
to actually that healing energy it's not just entered into
your brain, it's become part of your brain, and that

(05:02:19):
spinal fluid is now mixed with healing energy, not just
allowing you to feel so much more relaxed and healthy

(05:02:41):
in this moment, but also you start to realize that actually,
what's happening now with that healing, relaxing energy spreading through

(05:03:04):
your body's 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

(05:03:33):
your physical health but your mental health. Things that used
to bother you in the past, for some reason no
longer have the effect that they used to, because something's

(05:03:55):
changed deep within you. Maybe things that used to cause
you to feel anger no longer have that power to

(05:04:21):
control you the way they seem to be able to before.
As you realize that you're the one who decides what

(05:04:41):
affects you, you're the one who decides to feel relaxed
and calm when you choose to enjoy noticing these natural

(05:05:08):
developments of healing, continuing to grow and improve your life
day by day, including of course, your ability to relax

(05:05:35):
so much easier, and sleeping is the most natural thing
in the world to you because for in the slow

(05:06:00):
sleep is something that you've done so many times in
your life, and you know that you were born, as
we all were, with the ability to fall asleep naturally.

(05:06:26):
You were born with that ability to just drift off
into a deep, healing sleep. Even when we're kids, sometimes

(05:06:50):
will fall asleep when we don't even want to try
to take us stay awake. Maybe it's a birthday in
the morning, you know, it's Christmas or holiday or something
we look forward to. We don't want to go to sleep,
But the more we want to stay awake, the more

(05:07:13):
we just start to drift. And the more you fight drifting,
the more you try to stop yourself and drift in
a sape, the deeper and stronger that drifting becomes. Because

(05:07:38):
we're born not just with the need to relax deeply
and to naturally fall asleep, but it's our birthright, it's
part of our DNA, and sometimes as we get older

(05:08:05):
in life, perhaps at times we have forgotten that relaxing
completely is not only a wonderfully pleasant experience, it's also

(05:08:33):
really easy. It's very, very easy to let go, because
that's all it is. It's just deciding to let go.

(05:09:07):
And when you press the play button on my recordings,
you have given permission for my voice to relax you.
When you press that play button, you have given me

(05:09:30):
permission for my words to effect you in a positive,
only a positive way, opening up your mind to useful

(05:10:05):
and healing suggestions that can have such an amazing effect
on how you feel right now, as well as those

(05:10:36):
changes that continue long after the recording ends, those changes
within you that continue to flourish and grow, transforming your

(05:11:00):
life in a positive, beautiful way, allowing you to move
forward in your life in the direction that you choose

(05:11:21):
for yourself and this feeling, this feeling that you can
experience of safety, comfort, calmness, This feels so nice. It's

(05:12:02):
such a healthy place to be, and that positivity grows
within you each and every day. Moving forward, you're going

(05:12:35):
to find that you're more relaxed physically and in your
mind is more relaxed. And it's not that you're thinking slower,

(05:12:59):
it's just that your mind mind will be less clogged
up with unnecessary negativity because from now on, your mind
rejects negativity. From now on, you're going to start noticing

(05:13:27):
when negativity arises and you can just say stop, stop,
and that negativity will turn around and leave you alone.

(05:13:57):
Stop and that negativity would disappear. And as you notice
that you feel way more relaxed than you probably expected,

(05:14:31):
you can now congratulate yourself because you're the person that
has done this. You are the one that has opened
your mind up to the simple facts that you can

(05:14:55):
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

(05:15:29):
that's a nice feeling, don't you think it feels nice?
Doesn't it to feel calm full, that healing energy spreading
through your body and your mind, to spend time in

(05:15:57):
that special a place where negativity can no longer enter.
Negativity is banned, it's barred, it's not allowed entry. Doesn't

(05:16:24):
it doesn't. This doesn't deserve to be here. It doesn't
belong here. Negativity has no place in your life, which

(05:16:46):
makes room for more comfort, more heathing, more relaxation, more peace.

(05:17:18):
It feels nice, doesn't it? Just the let go with everything.

(05:17:43):
I'm gonna count down now from twenty down to one.
You can continue to relax, if you choose, you can
drift to sleep. With every number you hear me say,

(05:18:15):
you can fill twice as relaxed, or if you choose,
you can fill twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve.

Speaker 7 (05:19:57):
Eleven, ten, nine, eight, seven, six, five.

Speaker 1 (05:20:54):
Four. This is your time to just take a break,

(05:21:37):
your time to relax, to allow your mind to slow down,
to give yourself permission to take a break from everything. End.

(05:22:16):
You're the only person that can make that decision. You're
the only person that can actually tell your mind to
just relax.

Speaker 8 (05:22:40):
To just.

Speaker 1 (05:22:44):
Take some time off so that you can focus on
your body, getting in touch with how you feel physically.

(05:23:13):
And in the process of this body scan, where you
focus on different parts of your body, those parts that
you focus on and observe, even though you're not purposely

(05:23:41):
requesting for those parts of your body to relax, it's
kind of expected. You expect when you listen to my
voice to feel more relaxed naturally, because when you're listening

(05:24:08):
to me, your attention is focused on my words. And
as my words guide you to focus on those parts

(05:24:35):
of your body, your focus increases, which actually calms your mind.

(05:25:01):
And when your mind calms down, your body relaxes. And
when your body calms down, your mind relaxes. And even

(05:25:43):
though we've not really started the focus on your body,
you can already feel that healing energy spreading through your body,

(05:26:09):
pushing out stress and tension, healing All the parts of
your body, including your skin, your bones, your blood, all

(05:26:33):
of your organs inside your body, all of the muscles,
all of the fat, all of everything, every hair on
your body is filled with that healing energy. When your

(05:27:00):
brain it fills with that healing energy, the feeding of
comfort and relaxation increases deeply, increases in a way that

(05:27:44):
your mind starts to fill perhaps bit drowsy because it's
not needed, and it may start to drift if that's

(05:28:20):
what's needed. So if you're listening to this and what
you need is deep relaxation, that's what you get.

Speaker 9 (05:28:35):
If what you need is.

Speaker 1 (05:28:38):
To fall asleep naturally and easily as your mind drifts,
that's also for what happened, because by pressing that play

(05:29:01):
button on the podcast and listening to me, you give
permission for your body and your mind. In fact, you
give the command to your body and your mind to

(05:29:24):
relax deeply and to drift off to sleep if that's
what you want or need. And as I focus on

(05:29:54):
the different parts of your body, you may start to
just drift. And then you come back again and you
hear me talking, and I'm focusing on a different part

(05:30:17):
of your body, and you may find yourself drifting. You
don't realize you're drifting until you stop drifting and you're

(05:30:39):
alert again to my voice. Focusing on a different part
of your body starts to relax even deeper, because that
drifting is basically you or already into sleep zone. And

(05:31:10):
the more you drift. The longer you drift, and the
longer you dreft. Eventually that drifting continues into sleep, and

(05:31:31):
that's the last you remember until you wake up in
your own time, when you experience the right amount of
sleep for you, because when you do and if you

(05:31:54):
do fall asleep, it's straightly pleasant, so relaxing, so deep
healing sleep. I'm going it feels so nice to relax

(05:32:28):
into your own body and mind as you feel that
healing energy is spreading through it, relaxing us so deeply, relaxing,

(05:32:53):
use so so deeply. As we start to focus on
your eyes, moving down to your jaw, down to your neck,

(05:33:40):
your shoulders, palms, heads, fingers, your chest, and stumble, your back,

(05:34:35):
your spine, you hips, your legs, your feet, your toes,

(05:35:29):
and then feeding feedings, spreading and growing inside your body,
feeling you up. Now let's focus again more parts of

(05:35:54):
your body. Focus send this time on your forehead. Now
on your mouth, your lips, your tongue, the whole of

(05:36:17):
your mouth. Focus in on your fingers. Maybe you could

(05:36:41):
move your fingers a little bits. You can focus on
each one individually, both hands and even those your focus
on both of your hands now they almost seemed to

(05:37:05):
just melt into one. Where does your right hand start
in your left hand end, almost as if just mixed together. Now,

(05:37:30):
focusing on your knees, just noticing how your knees fell. Now,

(05:37:58):
focusing on your elbows, focusing on both of your elbows,
just observing the feeling love your elbows. Now focusing observing

(05:38:49):
the back of your neck, feeding the energy on the
back of your neck, Observing your ankles, being aware of

(05:39:55):
physical sensations in your think.

Speaker 2 (05:40:04):
U u.

Speaker 9 (05:40:47):
U U.

Speaker 1 (05:41:00):
Ninety sin. Now your toes on both of your feet,
being aware how your toes. Yeah, right now, Hm, notice

(05:42:04):
thin high your entire body fails, noticing your mind fails.

(05:42:45):
Now letting go, letting go, letting go everything, letting go,

(05:43:44):
letting go, letting go everything everything. I'm going to start now,

(05:44:21):
and I would 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. It's really easy, and

(05:44:47):
you feel you feel confident in how you look as well,
so there's none of that issue of body problems or shyness.
Because I'm a professional and this is a therapy session,

(05:45:09):
So none of that stuff matters whatsoever. This is about you.
This is about how you feel and how you can
enjoy that sense of comfort and relaxation that comes from

(05:45:34):
letting go and allowing my hands and my fingers to
relax you by a message your body. So I want
to start off just by placing my hands on the

(05:45:56):
back of your head, just gently, just so you can
feel what my hands feel like really on you. So
you can maybe feel the warmth of my hands on
the back of your head. With my hands to the

(05:46:17):
side of your head, not pressing, but just holding there
very gently, maybe over your ears, and a little bit
on your face, just so you can feel my hands
so you can become accustomed to them. And now put

(05:46:47):
my hands on the back of your head again and
gently let them slide down onto the back of your neck.
You can feel my hands gently stroking the back of

(05:47:14):
your neck to start with, just so you can get
used to the feeling with my hands on your skin,
get accustomed to realize that you're safe and it's all good,

(05:47:35):
it's all fine. And I'm going to start gently messaging
the muscles in the back of your neck with both

(05:47:56):
hands Now this is a very trusting situation really, because
our necks are so fragile and to have someone have
their hands around your neck in that way can sometimes

(05:48:18):
be problematic for people, which is why massages are quite good,
because it allows you to relax and to get in
touch with trust, to feel peaceful and calm. And there's

(05:48:50):
a massage the sides of your neck gently moving from
the bottom of your neck, it would be sort of
near where your shoulders start, I guess, all the way
up to your jaw, your ears, kind of area that

(05:49:13):
side of your neck. Of course, it's a lot longer
than the front of your neck. The message in the

(05:49:35):
back of your neck, especially that area where perhaps we
hold tension, and as that area's message, you can actually
feel a sense of release in the back of your neck,

(05:50:01):
and maybe you can breathe it out as well. Notice
how it feels. Notice how you feel. Then moving down
to that area between your neck and your shoulders, that

(05:50:24):
muscle area, starting to message that area on both sides.
I mean, this would be the area that a lot
of people would message if they were going to give
you like a shoulder message. Even that's not technically the shoulders,

(05:50:47):
but it's all the muscles that lead to the shoulders
from the neck and again that can hold tension and stress.
And when message arged, sometimes a nice deep message is useful,

(05:51:07):
and you decide how deep that message is, and just
allow my knuckles just to dig in to get to

(05:51:29):
those muscles and to really relaxed, all the time being
firm yet gentle with you and just stroking down the

(05:51:57):
area to your actual shoulders, moving to the muscles of
your shoulders and maybe initially just pulling up the shoulders
a little bit off the table just to give you

(05:52:21):
a little bit of a stretch, but very gently, and
you've got the muscles at the front of your shoulders
the sides of the back. Again, this is a part

(05:52:46):
that can really take quite a bit of pressure, quite
a bit of needing if if you wish to really
release the tension to really get into those muscles, and

(05:53:10):
you can let your fingers in there make you feel
really nice. Sometimes just being stroked gently or being massaged
quite strongly, it can all be beneficial to the relaxation.

(05:53:37):
Put the muscles in your shoulders. Now to move down
your arms would do one arm at a time, starting

(05:54:00):
with your right arm, well I do is I just
lift your arm up, just hold it to the side
of you that way still be attached, and I just

(05:54:21):
message the tops of your arms all the way down
to your forearms, into your wrists, gently messaging that parts,

(05:55:03):
the softer part which is the under part of the arm,
which leads to the crease in your elbow, the inside.
It's much more sensitive skin. Sometimes just having that stroked,

(05:55:33):
I feel really nice, pleasurable and relaxing. Now moving down
to your right hand, just holding your hand, put both

(05:56:02):
of my hands, just pressing gently on the back of
your hand and stretching your fingers ever slightly at the

(05:56:23):
same time pressing down and massaging each finger, and then
starting to massage the palms of the hand. Just turning

(05:56:49):
the hand gently, stretching it gently, and actually have in
your hand held. Can really be an emotional experience sometimes
even if it is a stranger. So when you don't

(05:57:13):
know very well, like a massage person or a therapist,
maybe because it's intimate, you can feel nice, you can

(05:57:33):
feel safe. And as I put that right arm back
down where it was going, to do the same with
your left arm, exactly the same massage in the muscles

(05:58:05):
in your arm all the way down. Do you rest,
stroking the inside of your arm, just being gentle or
as firm as you require, and then massaging your left hand,

(05:58:44):
stretching the fingers, gently massaging the palm of your left hand,

(05:59:06):
and you feel so so relaxing, so comforting, and just

(05:59:34):
rest your left down, back down, Start to message your back,
the biggest part of your body, starting at the top,

(06:00:00):
starting again where we already be have been, the area
at the top in between your shoulders k near your neck.
Going back, a massage in the area again, but this
time moving downwards, taking a downward stroke to the middle

(06:00:29):
of your back, working from the outside inwards. It's a
massage in the your back, but the the outsides of
your back, the parts where your arms would maybe rest against,

(06:01:01):
almost the part that connects your front to your back.
Were just messaging down firmly but gently, as firm as

(06:01:25):
you want, moving down and moving across a little bed
and moving all the way down again, be very gentle
you firm as you choose. Eventually we get to the spine.

(06:01:51):
We can massage the muscles and either side of your
spine from the top of your neck all the way
down to your lower back. We can do that a
few times. Sometimes people use the knuckle or the two

(06:02:21):
fingers and just go your side of the spine almost
just push down, go all the way down to the
bottom of the spine, each time releasing tension and opening
up the body, stretching your body so that you feel

(06:02:49):
more relaxed but at the same time rejuvenated. And now
I'm going to move to one side, to your right side,

(06:03:15):
that's from the bottom of your ribs to your pelvis.
I'm going to massage that area of your back. I'll
stretch over the other side and I will pull the
muscles gently and massage and push from one end that

(06:03:38):
side or right 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 big area which is firm,

(06:04:03):
yet lot's there to message. Potentially one of the most
important places to actually have a message, because you really
feel it. You really feel the release and the pleasure

(06:04:27):
of having your lower back massaged. It releases so much
from your body that's not useful, starting a healing process
which will continue long after this recording is over. The

(06:04:58):
message in this part of your body, no only feels
really good for you, it's actually fun to do because
it is, as I said, like kneading bread, it's a
part that you can really get hold of and really
massage deeply. If that's your choice, then I'm going to

(06:05:30):
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 all the way to

(06:05:53):
the middle of your back where your spine is pressing
and kneading firm and gentle at the same time. It
feels so releasing this mixture of pleasure, comfort, release, calmness,

(06:06:24):
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

(06:06:46):
whole area is connected to your stomach. Now we're going
to move or move further up to your top of
your body and I we do the same this time,

(06:07:08):
starting with your upper back. Put my hands forward over
and massage in that area up to your spine, from
the side of your body up to your spine, so

(06:07:28):
some of that massage area that muscle tissue or whatever
fatty tissue even will be possibly from your chest because
all connected chest and the back connect together. I'm going
to be massaging and just pulling some of that skin

(06:07:52):
from your side up and massaging that area of your
upper back all the way to your spine. And then
I'll move down a bit and I'll continue with the

(06:08:13):
middle of your back, doing exactly the same thing as gentle,
as deep as you choose. Now I'll move the other

(06:08:35):
side again and do the exact same thing with the
top of your back on the other side, from pretty
much underneath your arm area really to your spine, and

(06:09:03):
then continuing that all the way down including your lower
your middle of your back. I'm gonna go to your thighs,

(06:09:29):
the backs of your thighs, and the sides of your thighs,
starting with your right leg, and massage in the back
and the sides of your thighs gently and firmly. There's

(06:09:56):
a lot of muscles there. It's an area that can
be very tense at times and maybe needs a little
bit more pressure than the rest of the body. That's
up to you. You can gently stroke the back of

(06:10:18):
your legs where you know, opposite your knee joint or
underneath your knee joint, very sensitive, gentle area. And then
working down to your calf muscles. Massage in your calf

(06:10:44):
muscles thoroughly and deeply, if you choose, using both hands
and fingers deep to your ankles, in the back of

(06:11:12):
your back of your ankles, just gently massage in that area,
maybe lifting the leg and stretching in a little bit.

(06:11:41):
Moving to the right foot, massage in the bottom of
your feet and the sides of your feet gently but

(06:12:12):
firm enough so they don't tickle, and just allow the
pleasure that you get from having your feet massage to
just overtake you as I continue to message your feet,

(06:12:38):
the 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, the massage

(06:13:08):
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,

(06:13:39):
work in the back of the thighs and the sides
massaging deeply and gently the whole area, working all the
way down. And this is an area that maybe you

(06:14:07):
could like to spend more time relaxing and messaging. So
perhaps if you wanted like a bigger future recording, want's
spend more time on one particular area. As you move

(06:14:30):
down to your calf muscles, massagy and your calf muscles
firmly and gently, moving down your rain coor into your feet,

(06:15:00):
Massage in the backs of your feet, the bottoms of
your feet, stretching your toes and message in each tone individually.
And then feeling of pleasure and release that you experience

(06:15:24):
when your having your feet messaged feels really good. Now,

(06:15:46):
if you turn over in your mind, laying on your back,
I'm just going to start again for your neck area,

(06:16:10):
in your shoulders, just to get back in touch with
that area. And as you move up, I can clean

(06:16:35):
my hands make them more fresh, because now I'm going
to message your face gently, starting off with your forehead.

(06:16:56):
Your eyes are closed and I can just stretch your
eyes a little bit, pushing up on your eyebrows and
just messaging around your scalp, massaging down your cheeks, around

(06:17:26):
your ears, into your chaw gently the sides of your
neck chin m hm, and just moving down shall your

(06:18:00):
neck down to your chest, starting by massage in the
very top of your chest where the collarbone is. Give
a side of the collarbone, then just massage in the

(06:18:29):
hole of the chest, moving the chest around, because it's

(06:18:50):
quite a large area. You can move from one side
to the next, moving my hands underneath pretty much where
your arms are, stretching up, stretching some of the muscles

(06:19:16):
of your back in the process, moving up over your
chest and they're moving down again, and then allowing my

(06:19:45):
hands they just message gently and slide down towards your stomach,
starting in the middle of your chest, and then gradually
my hands moving apart and massage in and sliding at

(06:20:09):
the same time, moving down to just below your rib cage,
moving down, then massaging up again, giving your chest all

(06:20:37):
the attention that it needs to feel completely relaxed. Remembering
that I'm also going to be focusing on your sides

(06:20:58):
as well, an area that really doesn't get much attention
but feels really good when it's massaged. Just stroking my
hands down the sides of your body, just below your arms,

(06:21:24):
all the way down to your hips. Now moving to
your stomach area, I'm going to stand one side of
you like I did when I did your lower back.

(06:21:47):
We're gonna do a similar process of just stretching the
muscles from the side, gently massaging from one side to
the next, move in.

Speaker 10 (06:22:11):
A whole area from below your ribs all the way
down to below your belly button, and then move.

Speaker 1 (06:22:26):
Around to the other side of you and repeat that
process of relaxing deeply, calmly. You feel loose, you feel free.

(06:22:52):
And it's something about 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 our stomach
that we may not be aware of. As I now

(06:23:18):
message your stomach in front of your stomach, making circles
around your belly button, and then going the other way around,

(06:23:43):
there's a gentleness and a freedom that comes from feeling
how you're feeling. As I now move down tops of
your thighs, muscles, massaging them, and I can do this

(06:24:08):
two legs at the same time, pressing down massaging deeply
those muscles in your thighs at front of your thighs,
and moving down to your knees gently massaging your knees,

(06:24:39):
sliding down your shins, putting pressure on either side of
your shin gently, softly but firmly, moving down to your ankles,

(06:25:03):
stroking the tops of your feet, and then with each
foot in each hand, just gently messaging the whole of
the foot, the top, the bottom, your heel, your ankle,

(06:25:29):
your toes, messaging every part of your feet. Feels so
good to select go and enjoy the process. Enjoy feeling

(06:25:59):
so deep, be relaxed. So much comfort and so many
feelings come just from touching your skin. And you can

(06:26:28):
just lie there for as long as you choose, enjoying
the feeling of deep comfort and being massaged by me.

(06:26:57):
Enjoy the deeply right, And all we're gonna do is

(06:27:23):
blow out some candles. In your mind, there are going
to be a hundred candles, and you're going to blow

(06:27:50):
each one out individually, one by one, starting at one hundred.
As I count down all the way down to one,

(06:28:13):
and each time I say a number, you can imagine
that candle in front of you, and I'd like you
to actually physically generally blow that candle out, just so

(06:28:48):
it's not big blows, just a gentle m and that
candle will extend bush, and then I'll say the next
number as we move down, then you can just hm

(06:29:17):
plot that one out as well. And as we move
down the numbers, you'll find yourself feeling more and more relaxed.

(06:29:40):
If you need to sleep, you'll also find yourself becoming
incredibly tired and sleepy. In fact, you may struggle to

(06:30:02):
blow out all one hundred of these candles as you
feel more and more deeply relaxed, more and more deeply tired.

(06:30:47):
And the further you go down, the more your mind
starts to drift. You may find that you stop listening

(06:31:09):
to me after a while. And even though there may
be background sounds where you are, you'll be aware of

(06:31:31):
those sounds at the moment, be may start to just
not even notice them at all because they're unimportant. Where

(06:32:09):
I am, I've got the sounds of the birds, there's horrors,
the pigeon who likes to say hello sometimes, and there's
the odd plane that goes by, maybe traffic and trains

(06:32:36):
in the distance, but none of that seems important whatsoever.
All candles you blow out, the less important anything is.

(06:33:07):
More candles you blow out, the further you seem to
move away from sounds, from general date days, stuff seems

(06:33:39):
to just move away on its own. You feel more.

Speaker 11 (06:33:56):
Calm with every candle you blow out, m guiding the

(06:34:17):
next number, did you hear me say? And then you
blow that candle out to h So easy, so simple.

(06:34:57):
We're gonna start by introducing the first candle, which is
a hundred. First candle is one hundred. When you blow

(06:35:30):
that candle out, you'll find immediately a slight.

Speaker 1 (06:35:45):
Change in how you feel, as well as a real
sense of positivity growing within you. Relaxation and sleepiness expanding.

(06:36:28):
Starting with one hundred, blow out by candle now ninety nine,

(06:37:16):
candle ninety eight can do, ninety seven, ten, ninety six, ten,

(06:38:58):
ninety five, hand ninety four can do ninety three and

(06:40:26):
ninety two and two ninety one, ten to ninety and.

Speaker 12 (06:41:47):
Eighty two, nine.

Speaker 1 (06:42:05):
And eighty eight and.

Speaker 12 (06:42:58):
Eighty can do eighty eight, five.

Speaker 1 (06:45:16):
Four four fenn, eighty two.

Speaker 2 (06:46:01):
D D.

Speaker 1 (06:46:41):
D and two one yes, seventy nine, candle, seventy eight,

(06:49:26):
candle seventy seven, candle seventy six, candle seventy five, candle

(06:50:31):
seventy four, candle seventy three, candle seventy two candle seventy one,

(06:51:49):
candle seventy one and seventy and do sixty nine, can

(06:52:45):
do sixty eight, candle sixty seven, candle sixty five, candle

(06:53:38):
sixty four, candle sixty four, candle sixty three, candle sixty

(06:54:53):
and sixty one, candle sixty seven, fifty nine, hand fifty eight,

(06:56:41):
candle fifty seven, candle fifty six, candle fifty five, candle

(06:58:11):
fifty four, handle fifty three, candle fifty two, fifty two

(07:00:00):
whom to fifty, candle fifty one, candle fifty, candle fourty nine,

(07:02:08):
candle forty is eight, candle forty seven, ten fty six

(07:04:00):
and forty five and forty two candle who do candle

(07:06:02):
forty and thirty nine can't do thirty eight, I can't

(07:07:57):
do thirty seven, can two thirty five eight, two thirty four,

(07:10:10):
handle thirty three, handle thirty one, chandle thirty two two

(07:13:02):
eighteen nine, candle twenty eight and twenty seven, twenty six

(07:16:05):
can do twenty five and four end twenty thirty and

(07:18:18):
twin deep two and dot world and to wity y

(07:20:42):
can't do ninety tend seventeen sixteen chancel four s endu

(07:24:51):
well and he shame do nine ten A M six

(07:30:20):
M can do fo can do? Or let go all

(07:34:12):
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 none of it is

(07:34:32):
useful in this moment. This is your opportunity to just
focus on feeling relaxed, allowing yourself to get in touch

(07:35:01):
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 set up the right

(07:35:25):
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 to do because you've chosen,

(07:35:49):
You've chosen to just allow your body to unwind and
your mind starts to slow down. And it's a nice feeling.
It's a nice feeling at the beginning, just to know

(07:36:09):
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 your body need is

(07:36:34):
just permission from you to relax. Because so often we're busy,
we're going from here to there, we're walking around and
we're doing stuff, and the body doesn't have any time

(07:36:56):
or space to really relax deeply, So it kind of
waits for you to lead the way, waits for your permission.
And when you do give your permission, when you give

(07:37:20):
the say so, we may say okay, it's time for
your body to let go completely and relax totally. Your
body just follows. It's like a breath of relief. Ah good,

(07:37:46):
I can now relax. That feeling at the end of
a day, of a very physical day that you may
experience in the past. But you get at home and
you just sit down on a chair, maybe you kick
your shoes off, and oh, feels so nice knowing that

(07:38:11):
you don't have to get up again for a little
while at least if you choose, you can just sit
there for maybe an hour to it feels blissful. And

(07:38:31):
just by sitting down like that, your body knows that
it's time to relax. Your body has been given permission
from you. Because it's a mindset. In your mind, you're

(07:38:52):
prepared to let go of everything and us completely allow
all the stress of your body to evaporate. Any tensions

(07:39:13):
can just gradually vanish it's almost like magic, really, because
that sense of relaxation in your body, it's a very

(07:39:39):
natural state. It's not something unusual. It may feel unusual
when you first start to relax, if you if you
haven't really spent a lot of time focusing and giving
yourself this space to let go completely and relax, they

(07:40:00):
seem are most aalien but it isn't. It's actually the
most natural thing in the world to let go completely,
to relax totally, the most natural thing in the world

(07:40:25):
to allow yourself to feel really calm in your mind.
And it is almost like a literal unwinding. It's like

(07:40:45):
you press a button and all the tension just releases.
It's like a wheel, like a cog, like the inside
of a clock, just done winding. And it's almost like
you could see that the little wind up knot that

(07:41:06):
it's used, just going the opposite way that you choose
to wind it up, and the energy that frenetic stress
for energy gradually winding down, losing its power, losing its

(07:41:29):
strength as a sense of relaxation becomes stronger and deeper,
and you may find a the more relaxed you feel,

(07:41:50):
your mind starts to wander, maybe seems to stop listening
to me for a while, and your mind goes somewhere else,
and then you realize you're listening to me again, and

(07:42:12):
that was just your mind to drifting to sleep, which
is quite natural, because sometimes when we're stressed and tense,
we're not I mean I actually be aware of what

(07:42:34):
we need, what we physically your emotionally need in this moment.
But when you allow your body and mind to relax
completely and you let go of all thoughts, concerns, worries, ideas,

(07:43:01):
all letting them go, allow them to drop onto the floor.
When you start to get in touch with the feelings
of such relaxation, this feels so nice to be in

(07:43:28):
touch with the calmness of the different body parts as
they become looser and looser. Even your breathing seems easier

(07:43:52):
and more natural, effortless. Is that cool enters through your
mouth or those into your lungs, breathing in comforts and relaxation,

(07:44:14):
and then just breathing out any excess remain intention stress
from every part of your body and mind. And as
you start to focus on your mind, maybe you notice

(07:44:37):
that things 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

(07:45:05):
to relax just as deeply as your body. And that's
synchronicity between the relaxation of your body relaxation of your mind.

Speaker 9 (07:45:29):
Let you know that.

Speaker 1 (07:45:32):
Feeling completely calm, loose, and relaxed really is a great
healing experience fear and has so many positive benefits for

(07:46:03):
your body, mind, and your life. To be able to
let go everything and to relax completely in all parts
of your body and mind. Even your bones has aris,

(07:46:32):
or your muscles arise, even the skin that covers your
body is relaxed. Every there's also deeply relaxed. And your

(07:47:13):
brain really styles the feel the benefits of this healing relaxation.
And as you focus on the inside of your scalp

(07:47:38):
where your brain is, you can start to realize and
notice the benefits of your brain relaxing deeply. Then it's
your brain continues to react, sends those messages to the

(07:48:10):
rest of your body and your mind to rely, reax
more deeply, relaxy more completely, letting go of any remaining

(07:48:44):
thoughts or concens allow them just to drop onto the
floor because they're no longer necessary. In this moment, this

(07:49:04):
moment of deep reaxation and calmness, feeling your brain with
deep concentrated heathing, calming, relaxing every part of your brain

(07:49:47):
feathing so loose and comfortable, so rea acts and peaceful.
Your brain feels so light, that's so healthy. That sense

(07:50:19):
of deep deep comfort really does allow you to enjoy
those ever. Increase in sensations of comfort that is spreading

(07:50:46):
throughout your body, relax in each and every muscle of
your body, eat deeper, deeper, much more deeper than before,

(07:51:20):
much more convent spreading truth your body, your mind, be
so peaceful and calm, so very fair, peaceful in avery

(07:51:55):
part of your body, letting go mm hmm a everything aything,
so peaceful, come so relax a very second the passes

(07:52:34):
you feel dper dper, relax dper and deeper las go

(07:53:02):
so calm peace for so very peace from your head
down to your ties, Such peace and comfort throwing all

(07:53:32):
the time, such peace and comfort spreading through your body
and mind, deep and deeper, such comfort, spread it in

(07:54:01):
and sinking deeper into airy muscle of your body. So
the feel amazing, so relaxed, so peaceful, so la and peaceful,

(07:54:41):
lett him go every I'm gonna do a body scan,
focusing on firstly how you feel in your word, not

(07:55:01):
trying to change how you feel, not trying to relax,
not trying to move away from any discomfort or stress
or tension. Just accepting, observing and accepting how you feel

(07:55:21):
in the different parts of your body, Just allowing yourself
to be exactly as you are, to notice, to get
in touch with how you actually feel in this moment.

(07:55:47):
I'm going to start off by focusing on your hands.
Just be aware of your hand hands. I'd like you
to move your hands around, just maybe move your fingers

(07:56:11):
a little bit. I've been enclosing your hands very gently,
just so that you can get in touch with how
your hands and your fingers feel, very very slow movements.

(07:56:48):
Focusing now on your feet, and if you can just
do kind of an equivalent with your feet you've just
done with your hands. Maybe turn in your ankles, moving

(07:57:09):
your feet around, moving your toes gently but only very
gently and very slowly, noticing how your feet fell in

(07:57:33):
this moment. Focusing now and your eyes, and I'd like
you to just focus on your eyelids. Maybe you can

(07:57:53):
open and close your eyes a couple of times to
really get in touch with how you feel when you
do close your eyes. The muscle changes in your eyes
when you do close them, maybe raising your eyebrows, it

(07:58:18):
stretches the tops of your eyes, perhaps quinting your eyes,
scrunching up your eyes, just so you can hear again,
touch with all aspects of how your eyes feel. Right now.

(07:58:58):
Now focus in on your thighs, and you know it
just starts you to gently tense your thighs, just very
very gently, just enough so you can become more atchund

(07:59:25):
to the physical sensation of your upper legs, the front
of your thighs, in the backs of your thigh, noticing
and observing how your thies feel. Right now, moving your

(08:00:01):
focus to the back of your neck, just noticing the
back of your neck the muscles, and of course they
lead to the side.

Speaker 9 (08:00:17):
Of your neck.

Speaker 1 (08:00:20):
They also lead to the top of your back, which
leads to your shoulders. So as your focus on the
back of your neck, maybe you can move your head
gently upwards as if you're looking up, Maybe moving your

(08:00:45):
head down as if you're looking down. Perhaps moving your
head side to side, right to left bony very slowly
and very gently I'm not trying to force anything. It

(08:01:13):
has to be very very gentle, just so it can
be more in touch with the feelings, with the sensations

(08:01:36):
of physical sensations of hound back of your neck feels.
Right now, as we now focus on the tops of

(08:02:02):
your arms, the parts where your biceps and your triceps
are between your elbow and your shoulders. To focus on
those parts the tops of your arms, you may like

(08:02:24):
to just tense them, but very very gently and slowly,
so you're not straining or putting any pressure whatsoever on

(08:02:46):
your arms.

Speaker 9 (08:02:49):
It's just so that you can.

Speaker 1 (08:02:54):
Gain more of a sense of how you're upper arms
are feeling in this moment, and just noticing as you gently,

(08:03:17):
very gently and slowly tighten the muscles and then let go.
Notice how the tops of your arms feel right now,

(08:03:47):
as a 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

(08:04:18):
you're able to tense these muscles in the area very
very gently and slowly, if that's a difficult thing to do,

(08:04:43):
and maybe you can just move your body, pushing your
stomach up, maybe moving a little bit to the side
using your hips, just so you can get more in

(08:05:05):
tune with how your lower abdomen area.

Speaker 9 (08:05:15):
This he then.

Speaker 1 (08:05:19):
In this moment, just noticing the physical sensations or your
lower abdomen as you move your attention to your mouth,

(08:06:02):
notice in your lips and inside your mouth, the teeth,
your guns, your tongue, just noticing how your tongue in

(08:06:27):
your mouth feels. And it may help by moving your
tongue around your mouth, moving it to your left, maybe
pressing it gently against the side of your mouth, and

(08:06:52):
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. Allys

(08:07:16):
very slowly, in a very very gentle.

Speaker 9 (08:07:30):
So that you can.

Speaker 1 (08:07:35):
Be aware of how you feel in your mouth area

(08:07:58):
now and to focus on your wrists. And I'm gonna

(08:08:19):
ask you to maybe just routine your wrists by moving
your hands in a circular motion very gently and slowly, just.

Speaker 9 (08:08:43):
So you can.

Speaker 1 (08:08:50):
Feel the sensations that you currently experiencing in your risks.

(08:09:13):
Perhaps solute in your hands.

Speaker 9 (08:09:17):
Up and down.

Speaker 1 (08:09:21):
The game very very gently and slowly, very gentzor and slow.

Speaker 9 (08:10:02):
As we now.

Speaker 1 (08:10:05):
Start to observe you a lower pack. The bad part
is just the buf of your hips where your coxix

(08:10:29):
are a whole area which also really does include the
signs of your body because those muscles are very much connected.

(08:10:55):
There's those muscles also move into your hyperia, connecting to
your botics the side of your hips, and if you're

(08:11:19):
physically able to do so, maybe very gently just newbody ever,
is slightly, very slowly from side to side, just enough, yeh,

(08:11:54):
gauge how you feel in your lower back. Perhaps it
could even move your hips gently up and down gently

(08:12:28):
slowly in order to be in touch with the physical
sensations of your lower back. As we now to your

(08:13:10):
attention to your jaw, an area from your chin all
the way up to near where your ears are.

Speaker 9 (08:13:30):
Oh, your jaw, you can just.

Speaker 1 (08:13:44):
Yeah, it's okay to do so. Gently open your mouth,
not wide they stretching, just very chim clean and slowly

(08:14:05):
opening your mouth, closing your mouth very gently and slowly,

(08:14:28):
so you can be in touch with how your jaw feels.

Speaker 9 (08:14:46):
Now, I just sit down.

Speaker 1 (08:15:17):
The chest area. You don't need to do anything to
move your chest because it moves every time we breathe.

(08:15:44):
It moves very gently and slowly automatically with each bread
he tache. It is your focus on how your chest. Yes,

(08:16:23):
when you pray, bath in your focus to your forms,

(08:17:01):
your elbows. Maybe you're able to very gently and slowly
tense the muscles in your forms, and when you do that,

(08:17:28):
you can feel your elbows as well, very gently and slowly, gently,

(08:18:04):
a softly. I'm sad your forearms and dopers. Focus the

(08:18:49):
rest of your back, off the back, the middle, the
middle of your back, and again this part of your body.

(08:19:22):
News Also every time you pray, you may not notice
that usually makes you loser your upper back. In the

(08:19:48):
middle of your back, you can really feel that shin
to ends.

Speaker 13 (08:20:13):
Yeah, meving your focus.

Speaker 1 (08:20:52):
Into your area, the bodies, the gray, there's muscles and
those bones in your midsection. Just noticing how you are

(08:21:43):
hips feel.

Speaker 9 (08:21:50):
Right now, you can.

Speaker 1 (08:22:01):
Very very gently love your lips maybe side to side,
very gently and.

Speaker 9 (08:22:21):
S very.

Speaker 1 (08:22:43):
Gently softly. Everything starts to slow down, including the thoughts

(08:23:23):
in your mind and your mind itself just starts to gradually.
It doesn't have to be instant, but just gradually starting too.

(08:23:43):
It's almost like time is storing him. It's a slower
pace to maybe what you're used to in your day
to day life. It's a slower movement of energy, very

(08:24:26):
small movements which make up the larger movements, which is
always the case. Now, when you move your hand, it
might seem like it's one movement, but it's lots of
minute different muscles moving in accordance with each other. And

(08:24:59):
what happened in this space that we're sharing is we
move from that big movement into those smaller movements. Starting

(08:25:32):
to focus on how your body feels, not just as
a whole, not just oh, i'm feel in this way.
I'm feeling stressed or tense, or I'm feeling relaxed and calm,

(08:25:55):
I'm feeling this way, I'm feeling that way. Starting to
notice that your body begins to present to you small
feelings around your body, small physical sensations in your legs,

(08:26:33):
whether pleasurable or not. Maybe resisting the temptation to label
them or to judge them, those feelings, just thinking them,

(08:26:57):
thinking about them as just being neutral, just feelings, not
being particularly concerned, but just noticing what your body is

(08:27:21):
telling you. Feelings in your arms instead of feeling the
whole of the arm, maybe notice those individual feelings, all

(08:27:45):
those different muscles and the skin, the hairs of your arms,
the all the internal parts of your arms, the veins,

(08:28:13):
the bones, just being aware of maybe your elbow on
your right arm has a certain feeling. Maybe your left
wrist also has its own individual physical sensation. What about

(08:28:56):
your forearm on your right arm, you're right for arm.
There may not be any particular feeling that you could
even give a name to, may not feel like anything

(08:29:24):
other than just a feeling. You know, it's there. The
feelings in your shoulders, perhaps your shoulders when you think
about them, kind of almost like they're the same, you know,

(08:29:47):
the same feeling, almost like you both of your shoulders
are just one thing. Of course they're not. And when
you focus on your left shoulder and then on your

(08:30:10):
right shoulder, maybe find that you move the muscles a
little bit, maybe tense the muscles gently, noticing the difference

(08:30:32):
in each shoulder. Your lower back, the left side of

(08:31:00):
your lower back and the right side of your lower back,
of course that connection to your buttocks and to your hips,

(08:31:25):
and also moving up 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

(08:31:48):
I focused on the middle of my back. 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 try to stretch your lower back,

(08:32:17):
it just seemed to happen. The feeling of very gently
stretching your lower back comes along and feeling in your chest.

(08:32:56):
Just noticing what sensations you are experiencing in your chest
right now. And there's so much of the chest. Obviously,

(08:33:26):
there's the collar bone leading to the chest. You've got
the chest bone, You've got the muscles in your chest.
Of course, if you're female, there's possibly the breasts your

(08:33:48):
male you've got the different well why not that different
these days, but there may be more or muscles at
the top of the chest, but at the side underneath

(08:34:11):
it's pretty much the same. Whether you're a man or
a woman. There's muscles there, muscles that stretch out to
your back as well as breast tissue stretches and moves
into your back. To just being aware of your chest,

(08:34:41):
being with whatever feeling there is in your chest. Well,

(08:35:09):
I noticed I focus on my chest, I feel it
in my back and my upper back, and mean I
guess the obvious reason would be because you know, I'll
breathe in in, and it stretches my chest and my

(08:35:35):
back at the same time. It feels it feels okay,

(08:35:56):
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

(08:36:19):
also wanting to flex for some reason. I think that's
probably part of my upper back, that connection between my
shoulders my other back, because I can move my shoulders

(08:36:41):
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, if

(08:37:16):
you think about this is you can if you want to,
you can just flex or stimulate the various muscles in
your body gently in order to get more of a

(08:37:41):
sense of how they feel. And when you're relaxing and
you do tense and muscle and let it go and
let it relax, it relaxes way more than it would normally.

(08:38:15):
That you have to feel that you're able to do that.
There's no point of doing it if there's an issue
with the pert part of your body. You need to
be gentle with yourself at all times when you relax

(08:38:43):
in deeply, it's important to be kind to yourself. As
you notice your mind. How much has your mind slowed

(08:39:10):
down since we started this recording. How come and peaceful

(08:39:39):
is your mind right now? We have nothing to think
about and just my voice to listen to. Because you
know the intention behind this recording, this relaxation, at the

(08:40:10):
very least, for you to feel more relaxed at the
end of recording than you did at the beginning. At
the very least, your mind to slow down. Your body

(08:40:38):
continues to relax, because that's what you want to happen.
That's what you expect to happen, a relaxation to fill

(08:41:18):
your body, maybe calm in your mind to the point
of boredom. When you start maybe to drift away directing,

(08:42:18):
it's almost as if you're moving further away from a
body in your mind, just leaving that there, kind of

(08:42:42):
liking it. An escape pod and a spaceship a movie,
a space movie, you know me and against a little
pardon it since the man far away from the spaceship

(08:43:07):
six three to relax directly slo.

Speaker 9 (08:44:19):
And be so.

Speaker 1 (08:44:50):
M pas and focusing on that fathing of those individual

(08:45:25):
parts of your body that's a relaxing one by one.
You may find that every now and then you realize

(08:45:55):
that you run to my voice because your mind started
to imagine something different, maybe started to almost move into

(08:46:23):
some high of a dreamy state, and then you become
aware of my voice again. And even though you may
want to focus on my voice, you may also wish

(08:46:46):
to allow your mind to just drift naturally into the
space of comfort and safety. As you feel warm comfort

(08:47:24):
spreading through your body like a warm blanket covering you gently,
keeping your body at just the perfect temperature. And even

(08:48:00):
if you can hear background sounds, they just don't seem
to matter anymore. There's that sense of peace spreads through

(08:48:29):
your mind like a gentle breeze. Yeah, strong enough to
blow away all negativity, strong.

Speaker 9 (08:48:54):
Enough to.

Speaker 1 (08:48:57):
Remove from your mind any anxiety or stress that was
there before, and blow away any other thoughts or feelings

(08:49:23):
that just don't fit with the sense relaxation that is

(08:49:49):
feeling your body ended your mind. Unless you focus on

(08:50:14):
your mind and count down from ten down to one,
and with each number you hear, your mind.

Speaker 9 (08:50:32):
Will become.

Speaker 1 (08:50:39):
Slightly relaxed, just just slightly from ten down to nine,

(08:51:00):
just a slight movement from nine down to eight, just
another small change in how you feel. Eight down to seven.

(08:51:27):
That feeling is a gap, almost like a gap that
starts to get the wider, the gap between those feelings
that you used to have in your mind compared to

(08:51:49):
the feelings you have the growing now feedings of comfort
and security and confidence, and the gap becomes wider. Eight
down to seven, seven down to six. When you get

(08:52:16):
to five, the mind will start to have a certain
physical sensation, most like there's a magnet outside of your

(08:52:36):
head sucking the tension and the stress and any remaining
feelings that you don't want, sucking them out through your skull.

(08:52:56):
And in down to four you can start to really
experience that sense of not just emptiness, but space, place
full of fresh air, place where you can stretch. It's

(08:53:28):
almost as if as you go down to four and three,
your mind is expanding with this sense.

Speaker 9 (08:53:40):
Of peace.

Speaker 1 (08:53:42):
And tranquility growing.

Speaker 9 (08:53:47):
It moves down to When you get to one, your mind.

Speaker 1 (08:53:59):
Just to feel exactly how you want to feel, the
most perfect feeling, maybe the sensation that you'd like to

(08:54:25):
keep the place that's safe, where nothing can affect you
at all, and you can stay in that that space

(08:54:55):
confort confidence, confident in your own ability to create this
space and this feeling of comfort within your own mind
just by counting ten.

Speaker 9 (08:55:18):
Down to one.

Speaker 1 (08:55:23):
And this is something that you can do yourself when
you're on your own, the time when you can maybe
sit down, maybe just for a few minutes, close your eyes,

(08:55:48):
just count slowly from ten.

Speaker 9 (08:55:54):
Down to one.

Speaker 1 (08:56:00):
We experience these feelings in your mind, and when you
feel that way in your mind, your body copies your mind,

(08:56:28):
and the feeling is spread through your spine and your
nervous system into every part of your body, travels through
your bloodstream, heathing and relaxing every particle of your existence.

(08:57:09):
And we can we can practice this a few times
before the end of the recording, and then you can
practice on your own. Each time you countfort ten about one,

(08:57:35):
the feelings and comforts, calmness, deep deep relaxation becomes stronger, deeper,

(08:58:00):
and your brain, with these positive chemicals, the spread throughout
your body, relaxing you so quickly, relaxing your whole body
and mind.

Speaker 9 (08:58:23):
So very, very easily.

Speaker 1 (08:58:30):
Just by counting.

Speaker 9 (08:58:33):
Ten down to one, so we're gonna do.

Speaker 1 (08:58:43):
Now, I'm going to count from ten down to one.
I'd like you to repeat the number after me, so
that I say ten, you can just repeat to yourself ten.

(08:59:07):
Just notice, beware of how you feel.

Speaker 9 (08:59:16):
In your mind and your body. Then when I say nine,
you can beat.

Speaker 1 (08:59:28):
To yourself.

Speaker 14 (08:59:31):
Nine.

Speaker 1 (08:59:36):
Became noticing the increase in comfort and calmness in your
mind and in.

Speaker 9 (08:59:49):
Your body, the same when I say eight, when.

Speaker 1 (09:00:01):
I say seven, six, when I say five, four, when
I say three, two, and lastly when I say one,

(09:00:31):
be that number.

Speaker 9 (09:00:40):
Now.

Speaker 1 (09:00:41):
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

(09:01:01):
can adapt. So if 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.

Speaker 9 (09:01:21):
And you'd like to have more.

Speaker 1 (09:01:25):
More space between the numbers, maybe you take a lot longer.

Speaker 9 (09:01:32):
To get from ten.

Speaker 1 (09:01:36):
All the way down to one, that's your choice also
to do. So I'm going to count and.

Speaker 9 (09:01:56):
Ten down to one, I get to one.

Speaker 1 (09:02:05):
I woke yet for this recording the lesicles listening.

Speaker 9 (09:02:12):
To music the mute to continue.

Speaker 1 (09:02:23):
Two nine.

Speaker 15 (09:03:01):
F Assassa, Assassa, assassas.

Speaker 1 (09:06:55):
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two.

Speaker 14 (09:08:32):
One.

Speaker 1 (09:08:41):
Now open your eyes, noticing how physically filed haven't counted
down from twenty to one, allowing stress attention to lead
through your fingertips and your toes. And as you focus

(09:09:05):
on your fingertips, maybe.

Speaker 9 (09:09:08):
They feel a little bit tingly, which is.

Speaker 1 (09:09:14):
I suppose quite an understanding.

Speaker 9 (09:09:16):
Considering attention has been exiting your body through your fingertips.

Speaker 1 (09:09:27):
So now I'm going to count from twenty down to
one again. This time you to feel relief of tension
and stress, any anxiety that you.

Speaker 9 (09:09:42):
May have.

Speaker 1 (09:09:47):
Leaving through your stomach, just leaving through your stomach, almost
as if it's just releasing to hold your stomach, you'll
naval to just above your chests or below your chest,
rather so surrounding your beny by an area. The whole area.

(09:10:14):
You can feel the tension of your body where it's left.
Just release from the area, and you may notice that
your stomach.

Speaker 9 (09:10:25):
Will become very relaxed.

Speaker 1 (09:10:28):
As I countdown from twenty down to one yeah, twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine,

(09:11:37):
eight seven, six ty four three two.

Speaker 9 (09:12:09):
What And you can open your eyes again. If you cheers,
you can just keep them closed because the girl's relaxing.
It's just not to say you're stomach girls.

Speaker 1 (09:12:26):
Notice, there's your focus. Just do a little scared of
your body.

Speaker 9 (09:12:32):
It's not to say your body els.

Speaker 1 (09:12:36):
Focusing on up a body bag, chest, stomach, legs, arms, hands, feet,
just noticing, and you know you may start it all

(09:12:59):
more of a sense tiredness, which may be the reason
listening to this recording, because you like to.

Speaker 9 (09:13:11):
Let go completely of everything and career.

Speaker 1 (09:13:18):
All into a nice, natural, calm, relaxing sleep.

Speaker 2 (09:13:33):
So now we're.

Speaker 1 (09:13:34):
Focus on your forehead, and if you choose, you can
incorporate your eyes in this focus as well. Your forehead
and your eyes, it's that whole area basically almost.

Speaker 9 (09:13:55):
As if you were wearing a mask, you know, like
a I Learn Batman mask or something, or.

Speaker 1 (09:14:05):
I'm trying to 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
and stress from your mind and your brain, from your mind,

(09:14:27):
and any tension that you may have remaining your face,
in your neck and mature in your eyes, your forehead,
or your scalp. So basically any tension.

Speaker 9 (09:14:43):
Within your head area, including your mind and your brain,
and that's going to be released.

Speaker 1 (09:14:55):
Through your forehead and your eyes.

Speaker 9 (09:15:01):
Then we count down a game.

Speaker 1 (09:15:02):
From twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

Speaker 9 (09:16:33):
Four, three ninety six.

Speaker 1 (09:17:00):
Get your face, the.

Speaker 8 (09:17:03):
Jure your eyes, the cheap pains your ears, avoid your scalp, make.

Speaker 1 (09:17:16):
Back your neck, in front of your neck, the sides
of the neck and throat.

Speaker 9 (09:17:23):
Mm hmmm.

Speaker 1 (09:17:28):
Let s be aware the comforts.

Speaker 9 (09:17:34):
Increased in relaxation. You're just in your head and neck
and mind also the rest of your body. Lets is
how loose.

Speaker 1 (09:17:56):
And calm you now, how easily.

Speaker 2 (09:18:01):
It is to just let go.

Speaker 9 (09:18:06):
Completely, Let go completely easily.

Speaker 1 (09:18:30):
To balance, to focus.

Speaker 9 (09:18:33):
On the top of your head. That would allow every
last peace of tempt or stress the mind be angry.

Speaker 1 (09:18:52):
Or hiding nobody mind had.

Speaker 9 (09:18:58):
But just be sucked down on the top of your head.

Speaker 14 (09:19:06):
At least.

Speaker 9 (09:19:10):
And yeah, I want sat down into the clouds. Imagine
people loud of.

Speaker 2 (09:19:19):
Put your head.

Speaker 1 (09:19:21):
It's like a whirlpool.

Speaker 9 (09:19:24):
This is gonna suck down tension.

Speaker 2 (09:19:28):
Now at the top of your head.

Speaker 9 (09:19:32):
I'll just take you away, good, said focus. Imagine an
opening on top of your head with that tension, stress
and in remaining issues maybe ways of concerns to know

(09:19:52):
used to you.

Speaker 14 (09:19:53):
Now you can all be sucked down at the top
of your head.

Speaker 9 (09:19:59):
Take away. It's like down down game from twenty down
to world.

Speaker 1 (09:20:10):
Now twenty nineteen, eighteen, seventeen, sixteen yet fourteen. H wow, no,

(09:21:38):
said sick boy.

Speaker 9 (09:21:54):
H m hm bream.

Speaker 1 (09:22:24):
Noticing how you feel, how relax, don calm.

Speaker 9 (09:22:37):
It physically and mentally feel right now? Help me so.

Speaker 1 (09:22:51):
Your mind feels it feels so nice to just let go,
to give yourself some space to breathe easily, to.

Speaker 9 (09:23:08):
Think calmly, just to take a break from.

Speaker 1 (09:23:18):
All that pointless worry concerns about things that you don't
need to think about.

Speaker 9 (09:23:29):
Right now, because this is your time to let go.

Speaker 1 (09:23:38):
This is your space to enjoy feeling deeply relaxed, peaceful
in your mind, relaxed.

Speaker 9 (09:23:50):
In your body, can feel so good, so nigh to
just not have to do anything to be able to really.

Speaker 1 (09:24:12):
Enjoy that serenity becomes and letting go completely that peacefulness
that comes with.

Speaker 9 (09:24:31):
In this peaceful space. And you can keep this sense
of calmness.

Speaker 1 (09:24:45):
For long as you choose.

Speaker 9 (09:24:55):
They choose to drift off into deep, healing natural sleep,
and you can do that. It's completely up to you,
and you can keep this.

Speaker 1 (09:25:16):
Feeling of calmness physically, meaning your mind.

Speaker 9 (09:25:21):
It's long as you choose to feel completely relaxed, completely
relax They'd like you to make up your mind, are

(09:25:45):
you going to relax.

Speaker 1 (09:25:55):
And will explore that with you. What it feels like
when you actually decide that you're going to relax, not
forcing yourself, but giving yourself that. Yes, it is a commander,
isn't it. When you're telling yourself relax in a gentle

(09:26:21):
but firm way, that only you can.

Speaker 9 (09:26:26):
Really tell yourself in that way. You can't really have
someone else saying to you.

Speaker 1 (09:26:32):
Now it relax, relax, you know, and it needs to
be gentle, but you can't someone else can't really have
the same the same kind of influence or power that
you have.

Speaker 9 (09:26:53):
Over your own physicality, over how you feel, because when
you say.

Speaker 1 (09:27:06):
To yourself it means more. It's personal, and your brain
and your unconscious mind and your body listens to what
you say. So for example, we'll test it out or
do you'll test your tests along the way, and you

(09:27:30):
can get more of an idea of the force, a
positive force that you can have in creating a sense
of comfort and relaxation in your body and your mind
quite quickly just by you telling yourself to relax. So

(09:28:01):
I'm going to start by it's focused on your hands.
Focus on your hands and just tell your hands to relax.
I just say relax. As you focus on your hands,
you could say my hands are relaxed, or I.

Speaker 9 (09:28:24):
Want my hands to relax.

Speaker 1 (09:28:28):
I think if you actually do it directly by focusing
and imagining that your hands, can you.

Speaker 14 (09:28:37):
Hear what you're saying? You know, like they've got little ears.

Speaker 2 (09:28:40):
It's a little weird.

Speaker 16 (09:28:44):
So talking to your hands and just say relax, and
your hands start to relax. Now focus on your eyes

(09:29:17):
and tell your eyes to relax. If you're saying the
same word relax, and.

Speaker 1 (09:29:24):
Find it right to own the year. You know, I
might say relax, but you you might say relax or relax.
You know, you might say it differently to yourself, and

(09:29:46):
that's important for you to gauge what feels right.

Speaker 9 (09:29:52):
They did, just tell your.

Speaker 1 (09:29:55):
Eyes to relax whilst focusing.

Speaker 9 (09:29:59):
On your eyes, your eye lids, the muscles around your eyes,
your eyebrows, and just tell your eyes directly.

Speaker 1 (09:30:10):
Relax.

Speaker 2 (09:30:13):
Now.

Speaker 1 (09:30:40):
Now I just did down myself, And sometimes you may
feel that you.

Speaker 9 (09:30:51):
Need a bit more time or the different parts to relax,
you know, because I start talking again and maybe that
part hasn't relaxed fully. But what happened is that would
just continue to relax.

Speaker 1 (09:31:06):
Even though until.

Speaker 9 (09:31:09):
That's happened with my eyes. Something else I noticed is.

Speaker 16 (09:31:17):
When I started focused on my eyes, I actually almost
became they got worse before they got better in a way.
So I felt a degree of tension growing in my
eyes and then disappearing. So I think what that was
really is just me becoming more aware.

Speaker 9 (09:31:37):
Of the tension that was already there.

Speaker 2 (09:31:41):
I was, I wasn't.

Speaker 1 (09:31:44):
Focused on it before, I wasn't really acknowledging it or
really conscious to those feelings.

Speaker 9 (09:32:05):
Yeah, my eyes is stop continuing to relax as well
as my hands. Actually, my hands have got a certain
kind of energy like not I think, but I can
kind of feel good to do with energy in my hands.

(09:32:28):
Maybe that's where the tension is being released. Maybe that's
supports and that and that's part I think you should
focus on the back of the neck as a part
of it is quite often and often me holds tension.

(09:32:50):
I don't know about the yourself, but I think it's
quite a standard place where tension is sometimes held. So
and I'm doing exactly what you're doing as you do
it as well, so I'm telling my body parts to
relax as well. So if you tell your neck the

(09:33:11):
back of your nick, focus on the back of your
neck and just say bullans in your own words, in
your own tone, in your own voice.

Speaker 1 (09:33:24):
You can say it out loud, or you can just
say to yourself internally. But you're focusing and you're saying
it literally.

Speaker 14 (09:33:33):
To the back of the neck, as if the background your.

Speaker 17 (09:33:37):
Neck can be here what you're seeing. So did that now?

Speaker 9 (09:33:44):
Just say then as to the back of your neck,
And I didn't say, And what I noticed and in

(09:34:30):
may that similar thing is even though I was focusing
on the back of my neck, other parts started to
showed themselves to me, or maybe because they want to

(09:34:51):
be relaxed as well. But I started mad to sim
the feelings in my shoulders attention and my shoulders and.

Speaker 18 (09:34:58):
In the upper back.

Speaker 9 (09:35:02):
Whether that was because my back of my neck was saying,
I'm pretty much okay. It's the other parts that need attention,
but my love, my my back of my neck is
still relaxing.

Speaker 14 (09:35:24):
I just became aware of other parts that needed attention.

Speaker 9 (09:35:30):
Now this might happen, it's not.

Speaker 14 (09:35:35):
It doesn't mean that it's going wrong.

Speaker 1 (09:35:37):
It just means you're being notified more places, but also
want to be relaxed. So I'm going to focus on
my upper back.

Speaker 9 (09:35:53):
So you can do the same, even if you don't
have any feelings of things to look this in the
upper bank.

Speaker 1 (09:36:04):
You just focus on the back the whole area.

Speaker 14 (09:36:09):
I'm gonna show the blades down.

Speaker 9 (09:36:13):
So we can be back and the spine. It's more
to show the blades than yeah, that's the parts they.

Speaker 2 (09:36:29):
Given me.

Speaker 1 (09:36:31):
That won't.

Speaker 9 (09:36:34):
Do it needs to relax. In the songs, gonna all
snap puts relapse and you can do the same now
relapse in upper back.

Speaker 1 (09:37:04):
There's something strange happened there. And this often.

Speaker 9 (09:37:09):
Happens that we're doing this work for sixteen years or something,
and often I'm wasn't surprised, but amazed, really bad. It
can be a feeling.

Speaker 1 (09:37:27):
So when I was focusing on the.

Speaker 9 (09:37:29):
Back of the men, 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 relate why the back door it is

(09:37:52):
started to relax. It's al much as if it doesn't
need to hear the words, just needs attention, just needs
to be noticed. That's something that often happens in this

(09:38:23):
type of situation is when we've done to remakes a
couple of parts of the goody as we've done there,
and the eyes that eye needs.

Speaker 17 (09:38:39):
And now back to the main.

Speaker 18 (09:38:46):
Talk of a back.

Speaker 9 (09:38:48):
Okay, the rest of the body seems to just take notice.

Speaker 1 (09:38:57):
And decide in its own way, h to start your maxine.

Speaker 2 (09:39:05):
Other parts of your body.

Speaker 9 (09:39:07):
Start to just as I suppose, it's kind of like
an avalanche, you know, the little all starts rolling. Then
before you know how the all of your body is
that you relax. You fake us on your faith, bake

(09:39:43):
us in your eyes, eyes, eyebrowns, the muscles.

Speaker 17 (09:39:51):
And eyes, eyes, and maybe you start to make this the.

Speaker 9 (09:40:01):
Before heads more legs there was. Maybe your face is
more relapsed.

Speaker 17 (09:40:10):
I would say my entire.

Speaker 14 (09:40:11):
Face is not more relaxed. We want to focus now
on your shoulders the game, just like before, Just to

(09:40:35):
your shoulders.

Speaker 9 (09:40:37):
You can't do them with the piture the thing my
shoulder and shoulder, I just can't be both at the
some time. Just tell your shoulders and you focus on
your mind, focus onthing you build. Maybe you can see
them on the one time it's tell you shorances nights.

Speaker 17 (09:41:57):
Do you like this m hm?

Speaker 9 (09:42:01):
Especially with the bank, is the connection between.

Speaker 2 (09:42:07):
The different parts the.

Speaker 17 (09:42:09):
Day show runs then.

Speaker 9 (09:42:17):
Even or being subseare a large part of the building
to us part to separated from the channel. Nor Baker
starts to relax on side.

Speaker 2 (09:42:43):
You going too slow, that would be an issue ben
still by different.

Speaker 9 (09:42:51):
Speeds and the idea of beginning of its re buildings be.

Speaker 17 (09:42:59):
Just state your son, you laps, you don't, don't you
sab anything to get a part of the.

Speaker 9 (09:43:16):
Boy ever right hands.

Speaker 2 (09:43:24):
To lights.

Speaker 9 (09:43:33):
Two Islands, Fins lessens down, finds Ye Brown two boys

(09:43:55):
two thank you. Yeah its.

Speaker 2 (09:44:07):
It you show you up to show it.

Speaker 17 (09:45:40):
H two.

Speaker 18 (09:46:29):
Two yeah

Speaker 2 (09:46:55):
H

All Episodes

(no music) (10 hours) Hypnosis for Bruxism (Teeth Grinding) Relief | Jason Newland | 11th 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;}(no music) (10 hours) Hypnosis for Bruxism (Teeth Grinding) Relief | Jason Newland | 11th August 2025