(no music) (10 hours) Hypnosis for IBS & Digestive Disorders Relief | Jason Newland | 14th August 2025 - Hypnosis for sleeping deeply

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

(07:18):
about you allowing yourself, giving yourself permission to let go
and to maybe wrap your mind around the idea that
actually listening to my voice can cause you to feel

(07:47):
more relaxed, which in turn calms your mind, slows down
the thoughts in your mind, and relax in your digestive
system as well as all the muscles in your body.

(08:19):
Now again, you don't have to do any of this.
I'm going to ask you to take a slow, deep reffing,
but if you want, you can just notice how you're
breathing is naturally. But if you'd like to follow along,
you can. If you just want to listen to what

(08:42):
I'm saying, you may notice that you start to drift.
You may not notice that you start to drift, or
what will happen is You'll still be hearing my words.
You'll still be hearing my voice even if you're not

(09:03):
concentrating on what I'm saying, and those positive suggestions can
sink into your unconscious mind, giving you a chance to
make those changes which you need for yourself, make those

(09:30):
changes that you want to make yourself because you choose
to and it's the right thing for you to do
for your health and well being. It's almost as if

(09:53):
you just decided to let go of that physical discomfort
that you've had in your stomach area, decided to let

(10:16):
go of the stress and to embrace your natural ability
to relax deeply, to welcome with open arms, deep relaxing comfort.

(10:46):
Almost as if while I'm talking to you, heathing energy
is just entering through the top of your head, filling
your entire body up with that heating, relaxing energy. Maybe

(11:07):
it has a color, maybe it has a sound. Now,
if you like, you can take a slow, deep breath
in and as you breathe out, just let your body

(11:30):
soften a little bit more relaxing and breathething in calmness

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

(12:22):
water or soft breeze flowing down from the top of
your head into your face and jaw. Let your jaw

(12:52):
loosen now, releasing any clenching or tightness, and allow your
tongue to rest comfortably in your mouth. As you breathe,

(13:27):
feel the relaxation spreading to your shoulders, down your arms,
all the way down to your hands and fingers, relaxing

(13:56):
every muscle, every fiber gently unwinding. Now bring your awareness

(14:25):
to your chest and belly, and with each breath, imagine

(14:46):
a soft, heeling light filling this area now as your

(15:09):
abdomen loosens and softens releases tension, like an knot gently
unty in itself, slowly relaxing. And maybe you can imagine

(15:42):
that image in your mind of a knot instide your
stomach career literally untying itself gently, maybe slowly, in its

(16:03):
own time, knowing that once that knot is untied, you
can enjoy the relief that you feel in your body

(16:34):
so much more calmness as you allow this soothing sensation
to move lower into your hips, thighs, and knees down

(17:14):
to your calfs, ankles and feet, relaxing so deeply, from

(17:45):
the crown of your head to the tips of your toes,
your whole body is beginning to feel safe, calm and

(18:08):
deeply relaxed. Now in your mind, imagine standing at the
top of a gentle path. And this path is safe,

(18:41):
it's peaceful, and it leads to a place of deep comfort.
And with each step you take, you move further into relaxation,

(19:12):
more comfortable and calm. And our accounts slowly from ten
down to one. And with each number, feel yourself becoming

(19:45):
calmer with each number, Feel yourself becoming more peaceful with
each number, feel yourself becoming more at ease. Ten taking

(20:27):
that first step, Nine deeper down, eight with every breath

(21:05):
to drift in. Seven relaxed and safe.

Speaker 2 (21:38):
Six calm and comfortable. Five half way.

Speaker 3 (22:12):
Down now, four.

Speaker 1 (22:33):
D per still, three peace full, floating, two almost there.

(23:29):
One arriving now at the place of deep rest. And

(23:49):
you may picture this place however you like, maybe a beach,
a meadow, a quiet forest, or simply a soft glow

(24:11):
of light surrounding you. And now I'd like you to
focus gently on your stomach and digestive system. Now, imagine

(24:48):
a warm golden light resting here, gentle south thing, bringing

(25:13):
comfort to every part of your gut. This golden light
begins to flow very slowly, like warm sunshine, soaking into

(25:48):
the muscles of your stomach and your intestines, as every
tiny muscle fiber begins to loosen, release intension and allowing

(26:29):
the natural rhythm of your body to find balance again.
And imagine your digestion like a calm flowing river. And

(27:05):
sometimes that river has felt blocked or turbulent, but now
the water is smooth, steady, and clear, and every breath

(27:46):
you take brings more balance with each exhale, allowing any
discomfort or pressure.

Speaker 4 (28:09):
To dissolve.

Speaker 1 (28:16):
Like mist evaporating in the morning sun. And you may
even imagine that your vagus nerve, that connection between your

(28:41):
brain and your gut bathed in this golden light, carrying
calm messages of safety, comfort and peace. Because your gut listens,

(29:18):
it understands, it relaxes, and from now on, your body
remembers how to feel at ease, and your guts knows

(29:51):
how to die jest, calmly, movely, and naturally bloating eases

(30:16):
and spasms soten, and any tightness or discomfort is gently released,

(30:36):
and you may find the after meals you feel calm,
more comfortable, able to trust your body, and your unconscious

(31:05):
mind is learning now the stress no longer needs to
live in your stomach, because your gut responds with peace, calm,

(31:35):
and relaxation. And you are discovering that every time you
listen to this recording, your body learns more deeply how

(31:56):
to relax and how to find comfort and how to
restore balance. Now, silently within yourself, you may wish to

(32:30):
repeat these gentle truths. My body is safe, My body
is safe. My digestion is calm and balanced. My digestion

(33:07):
is calm and balanced. I release tension and welcome comfort.

(33:34):
I release tension and welcome comfort. My gut responds to
peace and ease. My gut responds to peace and ease.

(34:21):
I trust my body to find its natural rhythm. I
trust my body to find its natural rhythm. And each

(34:59):
time you heat these words, they become more true for you. Now,
imagine in a moment in your future, perhaps seat in

(35:23):
a mill or resting afterwards, and in this moment, notice
how calm and settled your stomach feels your body digests smoothly, effortlessly,

(36:02):
and you feel light free and at ease, and you

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

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

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

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

(38:36):
simply rest in discomfort, safe calm, healing, safe calm, he then,

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

Speaker 3 (39:36):
Bye.

Speaker 1 (39:43):
Relax in a more deep and meaningful way, maybe in
a way that can not just allow you to feel

(40:04):
calmer now and throughout the time. We spend together here,
not just relaxed at the end of the recording when
it's finished, and you can enjoy that sense of comfort

(40:28):
and peace, but also I think it would be nice
to have those feelings of relaxation continue for longer after

(41:03):
the recording is ended, so that you can still benefit
from listening to my voice, maybe in a few hours time,

(41:25):
perhaps tomorrow, and then by listening regularly, especially if you
find like some people do and myself as well. I
sometimes I find one particular recording that really resonates with me,

(41:55):
and I just listen to it over and over again
every morning, every evening. There was this recording from We're
going back to about nineteen ninety nine. It wasn't hypnosis,

(42:18):
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
was the person's voice relaxed me, just felt so peaceful,

(42:54):
and I'd look forward to listening to her in the
morning and in the evening. And I knew before even
pressing the play button that since I've done that, pressed

(43:21):
the play button. This is in the days of CD players,
press the play button if that it might have even
been a tape tape recorder. I'd lie down on the

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

(44:09):
my body knew exactly what to do, and the muscles
just almost went into automatic relaxation, and I remember my

(44:42):
mind would slow down. Now. Now, I was listening to
this recording in the early days of learning hypnosis, and

(45:05):
long before I ever made any videos or audio recordings myself,
because I didn't start doing that till two thousand and six,

(45:26):
I knew, I knew how helpful I found being able
to just let go, to have that trust in the

(45:51):
person that I'm listening to, knowing that it's going to
be just as relaxing, if not more so. Each time

(46:12):
you hear my voice, you may feel the same. Some
people have been listening to me for over a decade,

(46:40):
maybe not solidly, obviously not twenty four hours a day,
but maybe people come back. Some people may be listen
every day. And something that I do which you may

(47:09):
not realize by listening is when I record these recordings. Now,

(47:30):
for example, I also am affected by the words that
I say. So if I said to you focus on

(47:55):
your feet, notice your feet relaxed. I will be focusing
on my feet. I will be noticing my feet relaxing.

(48:27):
If I said, focus on your hands, and maybe notice
the difference between each hand. Perhaps notice that the air
in the room, the temperature of the room. On the

(48:50):
backs of your hands, you may are to notice what
almost feels like a very light breeze, even though there

(49:10):
may not be any type of breeze at all where
you are right now. And as you become aware of
your hands, I'm also aware of how relaxed my hands

(49:46):
are feeling now. And when it comes to potentially drifting

(50:09):
off to sleep, which may be the reason you're listening,
I also feel drowsy when I make these recordings. I

(50:34):
also notice my mind drifting. In fact, at times I've
actually fallen asleep without even noticing, and then I carry

(51:07):
on talking. And it's only when I listen back to
do the editing I hear snoring and I think I

(51:28):
don't remember snoring. I remember talking. This snoring was a
pig turned up. That's why I sound like when I
snare and I get really into the whole experience. I

(52:04):
don't know how you feel, how relaxed you feel in
your feet, how relaxed you feel in your hands. I

(52:39):
have noticed more and more that the more relaxed, deeper
level of comfort you feel, the easier your breathing becomes.

(53:15):
It's almost like that additional muscle relaxation. So this allows
you to breathe easier without necessarily focusing on your breath, however,

(54:03):
being able to notice the ease in which you breathe

(54:32):
so naturally. You breathe so very easily and smoothly. Whenever

(55:22):
I imagine my breathing improving, when I've got my eyes closed,

(55:46):
I tend to visualize a beautiful field with trees and
flowers producing all that life giving oxygen. It feels nice

(56:40):
two if nothing else, just taking some time away from everything,

(57:12):
enjoying that feeling of peace, serenity with a joyful heart.

(58:10):
Time seems to just drip by, so very slowly, relaxed,

(58:41):
so deeply peaceful, completely unattached to any thoughts whatsoever in

(59:20):
this moment, completely free, noticing that your mind has slowed down.

(01:00:33):
Slowed down because nothing really requires your attention, You can

(01:01:20):
enjoy the physical sensations of allowing the stress to rip
out of your body, to appear out of every part

(01:01:57):
of your body, being released from your brain in your mind,

(01:02:40):
slowly but surely. The muscles in your legs relax rex

(01:03:24):
rex so very deeply, relax so deeply. And the feelings,

(01:04:10):
the pleasant feelings in your arms and shoulders, deepening each

(01:04:36):
part of your body further and deeper and deeper. Noticine,

(01:05:17):
the feelings in the back of your neck, feelings in

(01:05:44):
your wrists, muscles in front of your body, I all say,

(01:06:43):
feeling peaceful deeply. There's a sense of peace spreads through

(01:07:24):
your fairy core. Even when you focus on your mind,

(01:08:14):
your mind becomes eve and slowerven deeper, relax so very slow,

(01:09:45):
his stomach peace full in your stomach, You're back. Notice

(01:10:41):
Notice how relaxed you'd now feel in the hall of
your back. In a spy from your brain all the

(01:11:32):
way down the middle of your back, sending and receiving
millions of messages every day, deep comfort increase deeply ex

(01:12:45):
you means legs spreading these signals down a spine or

(01:13:20):
cord into air, every part of your body, your chins

(01:13:44):
and your calf muscles, your elbows, Feelings of peace and

(01:14:35):
tranquility spreading through your body tips of your toes, to
your eyes, your fingers all wait till you lower back.

(01:15:17):
Letting go, Rea lettinker peace, drift in mind, just wandering away,

(01:16:29):
happy to let go, let go completely, let go, so tranquil,

(01:17:35):
the whole body enjoying a sense of listing. Guy he

(01:18:12):
for more peace, for joy, the space, this space of

(01:20:10):
peace and safety, so very relaxed, letting go. Maybe we

(01:22:37):
can just focus on the different parts of your body,
just to notice a forehead and your eyes you tore

(01:23:57):
so lose, noticing a sense of complete freedom, absolute freedom

(01:25:24):
rif pri Pea's for energy, peace to breeze, such easy.

Speaker 5 (01:27:16):
Loose.

Speaker 1 (01:27:38):
You may have or may not have noticed your mind
drifted peaceful, more ay, even more deeply in the direction

(01:28:51):
of total bliss for pace, bliss for pace, terrest to

(01:30:26):
to to peace. Come so calm, lett him go peace

(01:31:37):
with mind Rex forty. So relaxed, so relaxed. Your body

(01:32:48):
feels almost invisible, So very relaxed. I'm peaceful, so peaceful,

(01:33:44):
RELI lika m. And you could start to notice that

(01:34:32):
you are feeling more relaxed, even though I've not purposely
focused your mind upon that sense of physical comfort that

(01:34:53):
is growing within you. Throughout your body, and you're mind
starts to slow down, and that could be almost in
recognition of I guess my speech not being particularly fast,

(01:35:27):
and things just generally feel calmer. Just by listening to
my voice, you give yourself an opportunity to take a
break from the day, take a break from your life

(01:35:54):
as it is, and to give yourself a rest, giving
yourself permission to take some time off, and to allow
your body to relax and allow your mind to slow down,

(01:36:20):
which in turn releases the tension and he stresses that
you had in your body. It's almost as if the
parts of your body just open up, allowing the negativity

(01:36:43):
out and at the same time replacing that negativity with
positive heathing energy, which then fills your body up and

(01:37:05):
your mind to also starts to appreciate those feelings of
increasing confidence, an almost uplifting feeling, positive healing, an energy

(01:37:39):
that spreads through your body like a wave of comfort.
And all this comes from just allowing yourself a few minutes,

(01:38:06):
maybe half an hour, however long you want it to be,
to just rest and allow your mind and your body
to almost reset itself to the settings of comfort and relaxation, calmness,

(01:38:46):
which allows more room for feelings of pleasure and happiness
to move around your body and into your mind, almost

(01:39:09):
as if your mind and your body are sinking together,
almost mirroring each other, with that growing positivity and calmness,

(01:39:33):
and it feels nice. It really does feel nice to
know that you are the one that has allowed yourself
to feel more comfort and to experience more of this

(01:40:03):
deep relaxation spreading throughout your body. And as I focus
on each part of your body, you can notice that

(01:40:26):
that part becomes even more relaxed just by focusing on it.
It becomes even more calm and comfortable just by focusing.

(01:40:57):
And as I 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

(01:41:20):
on or just automatically release any remain intention in anticipation
of even more comfort about to come. Now, I'm going

(01:41:46):
to start 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

(01:42:09):
feel even more relaxed. Just means you're in the moment.
This isn't This isn't a sterile environment. This is the world.
I live in the countryside, so there's lots of nature

(01:42:35):
sounds around. So as you focus on your forehead, just
notice how it becomes even more relaxed as you focus

(01:42:56):
only on my voice and that part of your body.
Moving down to your eyes, focusing on your eyes, noticing

(01:43:16):
how your eyelids feel so heavy yet so light at
the same time, and all the muscles around your eyes
relaxing completely. Moving your focus down to your mouth, your lips,

(01:43:47):
your tongue, your teeth, and your gums, the whole of
your mouth relaxing, calm and lease. As you focus now

(01:44:10):
on your jawl not just the parts of your jaw
near your mouth and your chin, but all the way
up the size of your face to your ears, a
hole of your jaw feeding more relaxed and calm. Focusing

(01:44:56):
on your neck, the in front of your neck and
your throat relaxing and loose and calm. The sides of
your neck, the right and left side of your neck

(01:45:22):
relax and loose and calm. And now the back of
your neck. Focusing on the back of your neck, letting

(01:45:51):
go of any tension that may have been there before,
and enjoying that sense of increasing comfort and release that

(01:46:12):
you can experience in the back of your neck, moving
down your back and moving either side of your spine
right from the top of your back all the way

(01:46:36):
down to the bottom of your back down to your
lower back, and as you move up and down your spine,

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

(01:47:22):
of comfort starts to spread outwards from your spine into
both sides of your back, the top of your back,
the middle, and your lower back. And as you scan

(01:47:48):
gently and slowly up and down your back, there's the
muscles in the top of your back relax and become looser.
The muscles in the middle of your back also seem

(01:48:13):
to just almost divide from each other, separating and almost melting,
and in your lower back there seems to be an

(01:48:34):
extra special feeling of comfort. The spreads into your hips,
so down your lower back, into your hips, into the

(01:48:59):
area where you're six are, and into your buttocks, and
all those muscles that spread from your lower back into
your hip area start to melt, start to really let

(01:49:30):
go don't even nowhere about to focus on your shoulders.
Your back and your spine will continue to let go,

(01:49:53):
continue to relax so calmly, and as you focus on
your shoulders, you may notice that they're already feeding, really loose,

(01:50:27):
They're already feeding, calm and feeding those muscles. Then move

(01:50:54):
from your neck into your shoulders. Feel so soft and gentle,
so smooth and calm. The feeding in your shoulders seens

(01:51:43):
to spread deep into your shoulders, a sense of relaxation,
not just traveling deeply into your muscles, but also relaxing

(01:52:07):
the bones and moving all away to underneath your arms, relaxing.

Speaker 3 (01:52:22):
That whole area.

Speaker 1 (01:52:23):
Between the tops of your shoulders and underneath your arms healing.
You feel so relaxed and comfortable in your shoulders, which

(01:52:52):
sends that deep healing message into your arms. You may

(01:53:14):
feel almost as if your arms are not even there,
because they're so relaxed, so deeply relaxed, so so calm.

Speaker 6 (01:53:58):
So.

Speaker 1 (01:54:05):
Loose, not feeling spreading all the way down your arms,
two elbows, including your elbows circumforts spreads your way into wrists,

(01:54:55):
your forearments, and your wrists so heavy yet at the
same time so light and gentle focus now on your hands,

(01:56:20):
my hands so peaceful in your hands, there's a sense

(01:56:52):
of real peace. It just seems to feel so familiar

(01:57:21):
when your hands relax deeply. E is your thing? Is

(01:58:26):
you things? Sad? This your finger tips? Moving your attention

(01:59:33):
to the front of your body, so comfortable, Moving in

(02:00:00):
your focus to your legs. What muscles.

Speaker 4 (02:01:27):
In your thighs, your knees.

Speaker 1 (02:01:49):
So relaxed, a calf mussels and just shins co puzily

(02:03:19):
four and the faathing your feet, sir, peaceful, so calm,

(02:04:46):
so peaceful, so calm, so peaceful, so calm, so peace

(02:05:39):
f re sin peace for so calm. Allowing that deep

(02:06:10):
relaxation to spread your chest, in your stomach, so letting

(02:06:31):
go h everything. So I'm gonna start counting down now,

(02:06:51):
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 a level

(02:07:12):
of comfort. Each step represents a deepening of that comfort.
And the furvies you walk down those steps, the deeper

(02:07:38):
and more relaxed you feel. So starting with number twenty

(02:08:00):
twenty nineteen, eighteen, seventeen, sixteen, three four, four see too

(02:14:27):
well five eight nine eight seven a five four yo one.

(02:28:26):
And now as you focus on your eyes, we're gonna
count down from ten douts one, focusing just on your eyes.

(02:28:59):
Your eye, it's the muscles around your eyes, your eye
walls themselves, a whole area that makes up your eye.

(02:29:26):
And as we count down from ten down to one,
whilst focus in on your eyes, you'll become twice is

(02:29:47):
relaxed with each number counting down, and you may find
the all you want to do is just to drift

(02:30:08):
off to sleep. And if that's what you want, then
just allow yourself to do that. Now, focusing on your eyes,

(02:30:33):
I'm going to begin counting down from ten down to
one right now, ten nine eight seven y five four

(02:37:16):
three two one two. Counting down from ten to one

(02:40:09):
ten nine eight seven six five four three two one.

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

(02:41:01):
ten to one. Would you expect me to do? Man?
Expect me to stick go with floppy just because you're
counting down. We could try it again, but this time
I go, this's lower this time. As you focus on

(02:41:25):
the whole of your body before we focus on your legs.
Just notice how your body does start to feel more
relaxed with every number that I count down ten nine, eight, seven, six, five, four, three,

(02:43:02):
two one, And just notice how how you feel, generally,

(02:43:41):
how your body feels. It's not necessarily even about counting
down from ten to one. It's that space that you have,

(02:44:03):
that space between being active physically or mentally to just

(02:44:27):
sitting 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. And the more I came down

(02:44:53):
from ten to one, the bigger that gap becomes. So
there's that gap of calmness, of comfort, relaxation. It's a

(02:45:13):
nice feeling, and it moves those stresses or discomforts physically
or emotionally, moves them away. Allows you to just slow down.

(02:45:50):
Someone to count again from ten down to one, and
notice that gap widening, the gap, And as it widens,
it's almost like the distress and attention falls into the
gap and gives you that distance, that space. Now ten

(02:46:40):
nine eight, seven, six, five, four.

Speaker 7 (02:47:49):
Three two.

Speaker 1 (02:48:24):
One. How does your body feel.

Speaker 5 (02:48:42):
Now?

Speaker 1 (02:48:55):
Can you notice that? Do you feeling calmer, the feeling
more relaxed as we now focus on your legs, just

(02:49:38):
your legs. We're just gonna start with focusing on your thighs.

(02:50:14):
Of course, it's not the most exciting thing to be doing,
because I'm sure, like most of your body is not
a lot going on right now. Just focusing on the

(02:50:38):
whole of your thighs, the tops of your thighs, the
sides of your thighs, the bottoms of your thighs, your
outer thighs, and you're inner thighs. Basically the whole of
your thigh that leads into your head and it goes

(02:51:05):
down to your knee joints. Now, this is a big area.
It's a very heavy area. It's very strong, probably the
strongest muscles in your body or in your thighs. But

(02:51:40):
I don't think we perhaps give enough attention to our thighs.
Perhaps we don't acknowledge how important our thighs are to

(02:52:05):
our lives, how much they actually do for us all

(02:52:26):
through our lives. And it may seem to sound really weird,
but I think that all of our body parts, especially
our thighs, need some TLC, a bit of love shown,

(02:52:53):
a bit of acknowledgement. I thank you gratitude for what
our thighs do for us. And I know this may

(02:53:21):
sound is strange. Maybe you think, why am I sure?
How I should be in the garden hugging a tree
or something. Well, it's hard to set a microphone up
on a tree. That's why I'm doing this indoors. Otherwise

(02:53:42):
I would be outside hugging a tree. Now I can't
see the television from the tree. If you move down
to your knees, getting such an important part, and I

(02:54:04):
think we don't necessarily I'll speak for myself here. I
don't necessarily appreciate all that my needs do for me
until I have a problem with my knee. It's occasionally,
if I ever maybe i'll bash it or it's aching

(02:54:28):
for some reason. It's then that I realize how much
it does. You know, the benefit of being able to
use my legs without any kind of physical discomfort is

(02:54:49):
a beautiful thing that's possibly not appreciated until it's temporarily removed.
You know that comfort. But as you focus on your knees,
regardless of how your knees feel. You can have that

(02:55:14):
sense of gratitude and love to your knees for all
that they do for you, and you can still have
that attention on your thighs and maybe notice how your

(02:55:37):
thighs feel. Maybe you've noticed that they are relaxing more
deeply as you focus now on the bottoms of your legs,

(02:56:03):
your shins, and your calf muscles. The bones between your
knees and your feet incorporate, and of course your ankles
so important. Anyone that's had even like the slightest sprain

(02:56:29):
of an ankle knows how how much we take our
ankles for granted. And it's kind of strange in a
way when you think that. You know, logically, our wrists

(02:56:50):
are a lot thinner than the rest of our arms,
which is okay, it doesn't I can't see any problem
with that because we just picking stuff up. But our
ankles so much thinner than the rest of our legs,

(02:57:15):
and from a physics perspective or logical even it doesn't
really make sense that all this weight would ultimately be
resting on your ankles then leading to your feet. That

(02:57:37):
thin area, thin bone. Yeah, it does so much great
work supports us, supports our body for a lifetime, helps

(02:57:58):
us to balance, It helps you to get around and
be mobile. And there's the calf muscles. Of course, when

(02:58:21):
I was younger, I couldn't see the point in calf muscles.
I didn't seem to do anything. Okay, if I walked
around on tiptoes, then my calf muscles get some work.
But of course that's not true. The calf muscles are
being used whenever we use her legs and your shins

(02:58:51):
there to protect your lower legs, shaped in a way
almost as a protector for the bone, leading of course

(02:59:14):
to your ankles and your feet. But we're not going
to focus on your feet. We're just going to focus
on the legs. I realize, but now that I've mentioned
your feet, it probably focusing on them anyway. For maybe

(02:59:38):
I should focus on your feet a little bit. You
can have them in your awareness, the same as you
have your thighs in your awareness. Even though we haven't
been focusing on your thighs a few minutes, we've been

(02:59:59):
focusing on you your ankles, there's still that sensation of
comfort in your thighs, and this that movement of energy

(03:00:28):
because the thighs hold lots of different sensations. Of course,
there's the muscles, the big straw muscles that we have
in our thighs. But the skin on the outside of

(03:00:53):
the thighs, as in the outside of all of our body,
can be very sensitive, sensitive to the touch, sensitive to temperature.

(03:01:17):
And inside your thighs the bones, there's the muscle, there's
the blood, vessels, the ar trees, it's all this stuff
that's inside your thighs. And I guess sometimes it'd be

(03:01:39):
nice if you could actually put your fingers inside your
thighs and a message, so you can message on the outside,
of course, but to be able to get deep into
the muscles and to be able to just message inside
your thighs, message in the bone es of your leg,

(03:02:04):
massage in all the veins, and just gently healing your thighs,
and you could move down massage and inside your knees,

(03:02:24):
just message in those bones, but with healing fingertips spreading
that healing energy deep into the joints of your knees.
Of course, there's the back of your your knee, you know,

(03:02:46):
the inside crease where your knee is. It's a very
sensitive area, very it feels very nice when you stroke.
It might be because it's an area that's not really
touched very often. It's almost like a hidden part, that

(03:03:10):
crease in your legs. It's almost like a part that
has a sensitivity, which is a little bit different. Of course,

(03:03:30):
it's protected by your legs. So you can imagine putting
your fingers into that crease in your legs, that fold

(03:03:51):
in between your legs. You can just message with your fingertips.
Imagine your fingertips going inside massage in the muscle tissue.
You can of course feel the bones of your knees

(03:04:13):
healing through your fingertips. And then as you go down
to your calf muscles. Now that's the part I'd like
to be able to really put my fingertips deep inside

(03:04:35):
my calf muscles, massage in every single tissue of that muscle,
healing every part, and then doing the same for my shins,

(03:04:59):
massage and gently stroking the bones, gently stroking them, healing
in a loving way, because they deserve to be treated
as the precious bones that they are, Because our legs
are so precious as in all the other parts of

(03:05:22):
our body, and more precious of any jure on the planet.
When you start to think about your legs in this way,

(03:05:51):
it can change your perspective. It might sound a bit
a bit silly to start with the idea of having
love for your legs, showing appreciation for your thighs, wanting

(03:06:16):
to be able to put your hands in your thighs,
massage the muscles and the bones, and to get your
fingers deep in there, releasing all tension. Just to show

(03:06:39):
how much you care about your legs, how much you
care for what your legs do for you regularly, your knees,
your calves, your ankles, the strength of your ankles, considering

(03:07:09):
how thin they are compared to the rest of your legs,
especially your thighs. Yeah, they're so strong, so flexible, absolutely
amazing things. Your ankles are truly a gift because of

(03:07:39):
what they do for you, supporting all that weight, regardless
of how what weight you are, even if you only
ate stone, there's still a lot of weight for the

(03:08:00):
these little ankles. Now, I'm a lot heavier than eight
snoon double down, yet my ankles support my body all
the time. Although they do give off a sigh of

(03:08:23):
relief when I sit down. That's have my whole legs
do my feet feet also go my toes clap. I'm
so happy. Your legs really are amazing. And I know

(03:09:09):
that talk about talking about your legs is probably possibly
among the most most boring things you've ever heard anyone say.
Possibly you're boring or not. Everything I said is true.

(03:09:31):
Your legs are amazing. Your legs deserve not just respect,

(03:09:51):
they deserve to relax deeply. They deserve to take some
time out of the day to just let go completely.

(03:10:28):
The legs really can relax. And because the legs are
so such a most you know, very important part of

(03:10:51):
your body. When you relax your legs, the rest of
your body also naturally follows in that journey of comfort.

(03:11:15):
I can feel it in my hips. My hips feel
really loose, and also my lwer back as well. My
lower back really feels it feels stretched, even though I'm
just sitting in a chair and there's no stretching as

(03:11:40):
far as I'm aware that I'm doing. It's almost as
if the muscles are just relaxed so much that there
is a natural stretch as the tension has reduced a lot.

(03:12:12):
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.

Speaker 8 (03:12:54):
Four three two Why relaxed?

Speaker 1 (03:13:21):
So I'm just going to count down from fire down
to one. And as a countdown, if you just focus
on the numbers, just the numbers counting down, and notice
how you feel in this moment as you hear the

(03:13:47):
numbers counting down, knowing that those numbers counting down represent
you feeling calmer, not just in your body, but also

(03:14:07):
relaxing your mind. I 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.

(03:15:12):
And as you notice the gradual letting go the tension
in your body, you may also begin to notice and
be aware of how your mind is starting to slow down.

(03:15:43):
This is just a natural thing that happens. It's not
really a special procedure. It's just natural because as your
body relaxes, your mind also starts to relax. And the
more your mind relaxes, the more your body relaxes. It's

(03:16:06):
just a continuous circle of relaxation. And there's that calmness
that comes from relative quietness. You know, even even if
there's background sounds either your side online it's still going

(03:16:33):
to be quite calm. You know, you haven't got the
television on, there's no music in the background unless you're
listening to the recording. With music, of course, you're very
likely not going to be sitting in a room with

(03:16:54):
other people. Of course you might be, but generally it's
more idea if you can do this on your own,
so no distractions, and when you stop thinking about stuff,

(03:17:20):
relaxation automatically rises, a sense of comfort starts to grow,
and without trying to build it up into something fantastical

(03:17:41):
or something magical, this is just a natural process, something
that's easy to accomplish. In fact, it's almost you know,

(03:18:04):
the sense of relaxing completely happens really when you put
no effort into it. It's not something that you can
really force. It's something that happens naturally. And part of

(03:18:27):
the process of this recording and others is simply two
allow you to take advantage of this space. This time,

(03:18:52):
it's just let go to just be here, to be
in tune with how you feel, yet with the intention

(03:19:19):
of wanting to relax deeply and maybe even to fall asleep,
depending on what it is that you wish for yourself.
In this moment. As we know, relaxing is the majority

(03:19:55):
of the process of falling asleep. The actual falling asleep
is the tiny bit at the end. The deeper relaxed
you become, the easier you find yourself drifting. But you

(03:20:30):
can also if you choose stay focused on my voice
and really enjoy the process, gradually lax in each muscle

(03:21:10):
in your body effortlessly and just observing the sensation of

(03:21:37):
letting go completely. This time, I'm going to count from
six down to one, and you can notice your mind

(03:22:06):
calming down more with each number that you hear me say, naturally,
feeling calm and slow and peaceful. Sex five, four, three t.

Speaker 9 (03:25:02):
One.

Speaker 1 (03:25:23):
Being aware of how your mind to slowed right down,
sinking deeply into relaxation. And as you focus on your mind,

(03:26:00):
do you may notice that there are some thoughts still there,
maybe some stubborn thoughts that for some reason perhaps need

(03:26:22):
your attention. So what you can do is send love
to those thoughts. Sprinkle those thoughts with love like all

(03:26:51):
petals from a flower. Just sprinkle it over them, petals
filled with love towards those thoughts, to let those thoughts.

Speaker 9 (03:27:04):
Know that.

Speaker 1 (03:27:07):
You're not abandoned in them. You just need them, You
require them to just calm down, slow down, quiet down

(03:27:28):
for now. So as you focus on those remaining thoughts
as we count down this time from seven down to one.
With each number, just imagine sprinkling those flower petals of love, kindness,

(03:28:02):
gratitude over those thoughts, which will allow them to just
melt away and relax deeply. With every number, those thoughts

(03:28:31):
will become more and more relaxed, starting with number seven, six, five, four, three,

(03:30:38):
two one. Yeah, and as you now notice how relaxed

(03:31:26):
you're feeling in your body, we're going to focus on
your hands because the more relaxed your hands are, the

(03:31:58):
more relaxed your body and mind are. And there's you

(03:32:19):
focus on your hands and your fingers. There's nothing needed
to be done. There's no clenching of fists or tents
in the fingers or anything like that. It's just noticing

(03:32:47):
and focusing on your hands, noticing how they feel. Yeah,

(03:33:14):
because the more relaxed your hands feel, the calmer your
mind feels, and the more comfort you feel throughout your body.

(03:33:42):
And you may have already noticed your mind is starting

(03:34:16):
to dress like since just on your hands and fingers,

(03:34:44):
allowing them to eperience, a real deepening of that relaxation
in your hands and fingers, more and more relaxed. With

(03:35:17):
each number from eight down to one. You can almost

(03:35:38):
feel that healing and relaxing energy spreading into your hands
and fingers, becoming year more relaxing with each number.

Speaker 10 (03:36:09):
You hear, going down from eight down to one, drifting,
drifting again.

Speaker 1 (03:36:34):
Starting with number eight, seven, six, five, four, three, fo

(03:40:34):
just being here now, nothing to think about, nothing to do,
nothing to say, and everything just feels calmer. This is

(03:41:01):
your natural state of being. This is how you just
normally feel when you take away all of that other
stuff that we add, you know, things like stress and

(03:41:22):
worrying and overthinking and anxiety, tension, just generally thinking about stuff.
You take that away, which is what we do. What

(03:41:44):
we do. Now you're left with a real sense of
peacefulness which comes to you very quickly, because ultimately it's

(03:42:10):
just a feeling, a feeling of comfort, almost as if
you've gone inside yourself and you've found a special place
where everything is peaceful, a place where you can feel

(03:42:43):
relaxed and your natural sense of comfort, a place where
you can be you, where you can accept yourself for
who you are, the place where you're not trying to

(03:43:10):
please anybody else ever, a 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

(03:43:46):
of gratitude is in the air all around you. That's
also a place where you can actually feel the healing

(03:44:09):
energy soaking into your body. Healing energy soaking into your body,
and that healing energy spreads through your veins, traveling to

(03:44:38):
each and every single part of your body, and you
start to realize that actually that healing energy it's not
just entered into your brain, it's become part of your brain,

(03:45:10):
and that spinal fluid is now mixed with healing energy,
not just allowing you to feel so much more relaxed

(03:45:30):
and healthy in this moment, but also you start to
realize that actually, what's happening now with that heathing, relaxing

(03:45:53):
energy spreading through your body, it's actually changed in your life.
It's actually the changing the way you're going to feel
not just now, but tomorrow and the next day. As

(03:46:18):
your health improves, not just your physical health but your
mental health. Things that used to bother you in the
past for some reason, no longer have the effect that

(03:46:41):
they used to because something has changed deep within you.
Maybe things that used to calls you to feel anger

(03:47:05):
no longer have that power to control you the way
they seem to be able to before. As you realize
that you're the one who decides what affects you, you're

(03:47:38):
the one who decides to feel relaxed and calm when
you choose to enjoy noticing these natural developments of healing

(03:48:06):
continuing to grow and improve your life day by day,
including of course, your ability to relax so much easier

(03:48:34):
and sleeping. It's the most natural thing in the world
to you, because falling asleep is something that you've done

(03:48:56):
so many times in your life, and you know that
you were born, as we all were, with the ability
to fall asleep naturally. We were born with that ability

(03:49:24):
to just drift off into a deep, healing sleep. Even
when we're kids, sometimes will fall asleep when we don't
even want to try to take us stay awake. Maybe

(03:49:49):
it's a birthday in the morning, or it's Christmas or
holiday or something we look forward to. We don't want
to go to sleep. The more we want to stay awake,
the more we just start to drift. And the more

(03:50:12):
you fight drifting, the more you try to stop yourself
and drift in a safe the deeper and stronger that
drifting becomes. Because we're born not just with the need

(03:50:33):
to relax deeply and to naturally fall asleep, but it's
our birthright, it's part of our DNA, and sometimes as

(03:50:56):
we get older in life, perhaps at times we have
forgotten that relaxing completely. It's not only a wonderfully pleasant experience,

(03:51:23):
it's also really easy. It's very, very easy to let go,

(03:51:43):
because that's all it is. It's just deciding to let go.
And when you press the play button on my recordings,

(03:52:06):
you have given permission for my voice to relax you.
When you press that play button, you have given me
permission for my words to affect you in a positive,

(03:52:36):
only a positive way, opening up your mind too useful

(03:52:56):
and healing suggestions that can have such an amazing effect
on how you feel right now, as well as those

(03:53:27):
changes that continue long after the recording ends, those changes
within you that continue to flourish and grow, transforming your

(03:53:52):
life in a positive, beautiful way, allowing you to move
forward in your life in the direction that you choose.

(03:54:13):
For yourself, and this feeling, this feeling that you can
experience of safety, comfort, calmness, just feels so nice. It's

(03:54:53):
such a healthy place to be, and that positivity grows
within you each and every day. Moving forward, you're going

(03:55:27):
to find that you're more relaxed physically and in your
mind is more relaxed. And it's not that you're thinking slower.

(03:55:50):
It's just that your mind will be less clogged up
with unnecessary negativity because from now on, your mind rejects negativity.

(03:56:12):
From now on, you're going to start noticing when negativity
arises and you can just say stop, stop, and that

(03:56:34):
negativity will turn around and leave you alone. Stop and
that negativity will disappear. And as you notice that you

(03:57:10):
feel way more relaxed than you probably expected, you can
now congratulate yourself because you're the person that has done this.

(03:57:35):
You are the one that has opened your mind up
to the simple facts that you can feel more relaxed
in your body and in your mind. You've opened your

(03:57:59):
mind up to the birthright of being able to just
fall asleep easily when you choose. And that's a nice feeling.

(03:58:23):
Don't you think it feels nice? Doesn't it to feel calm.
All that healing energy is spreading through your body and
your mind. To spend time in a special place where

(03:58:55):
negativity can no longer enter. Negativity is banned. It's bad,
it's not allowed entry. Doesn't it doesn't. This doesn't deserve

(03:59:17):
to be here, doesn't belong here. Negativity has no place
in your life, which makes room for more comfort, more heathing,

(03:59:45):
more relaxation, more peace. It feels nice, doesn't it. Just

(04:00:16):
the let go with everything. I'm going to count down

(04:00:36):
now from twenty down to one. You can continue to relax,
if you choose, you can drift to sleep with every

(04:00:59):
number you hear me say, you can fill twice as relaxed,
or if you choose, you can fill twice sleepy now.

(04:01:30):
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven,

(04:03:29):
six five four. Yeah, this is your time to just

(04:04:23):
take a break, your time to relax, to allow your
mind to slow down, to give yourself permission to take

(04:04:56):
a break from everything. And you, you're the only person
that can make that decision. You're the only person that
can actually tell your mind to just relax, to just

(04:05:35):
take some time off so that you can focus on
your body, getting in touch with how you feel physically,

(04:06:05):
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

(04:06:32):
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

(04:06:59):
to me, your attention is focused on my words, and
as my words guide you to focus on those parts

(04:07:26):
of your body, your focus increases, which actually calms your mind.

(04:07:52):
And when your mind calms down, your body relaxes. And
when your body calms down, your mind relaxes. And even

(04:08:34):
though we have not really started to focus on your body,
you can already feel that healing energy spreading through your body,

(04:09:00):
pushing out stress and tension, healing all the parts of
your body, including your skin, your bones, your blood, all

(04:09:24):
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. And when

(04:09:51):
your brain it fills with that healing energy, the feeling
of comfort and relaxation increases deeply, increases in a way

(04:10:32):
that in your mind starts to feel perhaps bit drowsy
because it's not needed, and it may start to drift

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

(04:11:33):
easily as your mind drifts, that's also what will happen.
Because by pressing that play button on the podcast and

(04:11:55):
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 relax deeply and to drift

(04:12:25):
off to sleep if that's what you want or need.
And as I focus on the different parts of your body,

(04:12:53):
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 of your body, and you may

(04:13:17):
find yourself drifting. You don't realize you're drifting until you
stop drifting and you're alert again to my voice. Focusing
on a different part of your body starts to relax

(04:13:41):
even deeper, because that drifting is basically you already in
the sleep zone. And the more you drift. The longer you drift,

(04:14:06):
and the longer you drift, eventually that drifting continues into sleep,
and that's the last you remember until you wake up

(04:14:31):
in your own time, when you experience the right amount
of sleep for you, because when you do and if
you do fall asleep, it's extremely pleasant. So relaxing, deep

(04:15:01):
healing sleep, I'm going it feels so nice to relax
into your own body and mind as you as you

(04:15:28):
feel that healing energy is spreading through it, relaxing us
so deeply, relaxing, use so so deeply. You start to

(04:15:58):
focus on your eyes, moving down to your jaw, down

(04:16:23):
to your neck, your shoulders, palms, haad, fingers, your chest, stamach,

(04:17:19):
your back, your spine, you hips, you legs, your feet,

(04:18:02):
your toes, and feeling feeding, spreading and growing inside your body,

(04:18:34):
feeling you up. Now let's focus again on parts of
your body, focusing this time on your forehead. Now on

(04:19:00):
your mouth, your lips, your tongue, the whole of your mouth.

(04:19:21):
Focus then on your fingers. Maybe you could move your
fingers a little bit. You can focus on each one individually,

(04:19:45):
both hands. And even though you focus on both of
your hands, now they almost seem to just melt into one.
Where is your right hand starting your left hand end,

(04:20:11):
almost as if you just mixed together. Now, focusing on
your knees, just noticing how your knees fell. Now, focusing

(04:20:51):
on your elbows, focusing on both of your elbows, just
observing the feeling of your elbows. Now focusing observing the

(04:21:41):
back of your neck, feeling that energy on the back
of your neck. Observing your ankles, being aware of physical

(04:22:47):
sensations in two ankles, not to say no itches on

(04:24:02):
both of your feet. Being aware how your taste, yeah

(04:24:22):
right now, ninety sn how your entire body feels. Noticing

(04:25:28):
your mind feels now letting go, letting go, letting go everything,

(04:26:28):
letting go, letting go, letting go everything. Thing. I'm going

(04:27:10):
to start now, and I'd like you just, first of all,
just to see yourself lying down on that message table,
lying on your front. Your head is supported, your arms
are supported, and you feel comfortable and breathing. It's really easy,

(04:27:38):
and you feel you feel confident in how you look
as well. So there's none of that issue of body
problems or shyness. Because I'm a professional and this is
a therapy session, so none of that stuff matters whatsoever.

(04:28:07):
This is about you. This is about how you feel
and how you can enjoy that sense of comfort and
relaxation that comes from letting go and allowing my hands,

(04:28:29):
that my fingers to relax you by a message your body.
So I want to start off just by placing my
hands on the back of your head, just gently, just

(04:28:51):
you can feel what my hands feel like really on you.
So you can maybe feel the warmth of my hands
on the back of your head. And with my hands
to the side of your head, not pressing, but just

(04:29:12):
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

(04:29:38):
now put 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

(04:30:05):
the back of your neck to start with, just so
you can get used to the feeling of my hands
on your skin, get accustomed to realize that you're safe

(04:30:25):
and it's all good, it's all fine. And I'm going
to start gently messaging the muscles in the back of
your neck with both hands. Now, this is a very

(04:30:54):
trusting situation really because necks are so fragile and to
have someone have their hands around your neck in that
way can sometimes be problematic for people, which is why
massages are quite good, because it allows you to relax

(04:31:19):
and to get in touch with trust, to feel peaceful
and calm. And there's a massage the sides of your

(04:31:44):
neck gently moving from the bottom of your neck. It
would be sort of near where your shoulders start, I guess,
all the way up to your jaw, your ears, kind
of area that side of your neck. Of course, it's

(04:32:09):
a lot longer than the front of your neck. The
message in the back of your neck, especially that area

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

(04:32:54):
out as well. Notice how it feels. Notice how you feel.
Then moving down to that area between your neck and
your shoulders, that musty area, starting to message that area

(04:33:23):
on both sides. I mean, this would be the area
that a lot of people would message if they were
going to give you like a shoulder message. Even that's
not technically the shoulders, but it's all the muscles that
lead to the shoulders from the neck and again that

(04:33:46):
can hold tension and stress. And when massaged sometimes a
nice deep message is useful, and you decide how deep
that message is, and just allow my knuckles just to

(04:34:18):
dig in to get to those muscles and to really
relaxed all the time being firm yet gentle with you

(04:34:47):
and just stroking down the 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

(04:35:10):
table just to give you a little bit of a stretch,
but very gently, and you've got the muscles at the
front of your shoulders, the sides and the back. Again,

(04:35:36):
this is a part 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

(04:35:56):
into those muscles, and 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

(04:36:19):
beneficial to the realaxation with the muscles in your shoulders.

(04:36:40):
Now to move down your arms, we do one arm
at a time, starting with your right arm. Do is

(04:37:00):
I just lift your arm up, just hold it to
the side of you the way it still be attached,
and I just message the tops of your arms all

(04:37:27):
the way down to your forearms, into your wrists, gently
messaging that parts, the softer part, which is the under

(04:37:57):
part of the arm, which leads to the crease in
your elbow, the inside it's much more sensitive skin. Sometimes

(04:38:19):
just having that stroked, I feel really nice, pleasurable and relaxing.
Now moving down to your right hand, just holding your

(04:38:49):
hand in both of my hands, just pressing gently on
the back of your hand and stretching your fingers ever

(04:39:10):
so lightly at the same time, pressing down and massaging
each finger, and then starting to massage the palms of

(04:39:32):
the hand. Just turning the hand gently, stretching it gently,
and actually having your hand held can really be an

(04:39:56):
emotional experience sometimes, even if if it is a stranger,
So when you don't know very well, like a massage
person or a therapist, maybe because it's intimate and you

(04:40:21):
can feel nice, you can feel safe. And as I
put that right arm back down where it was, I

(04:40:42):
did the same with your left arm, exactly the same,
massage in the muscles in your arm all the way down.
Dear rest stroking the inside of your arm, just being

(04:41:13):
gentle or as firm as you require, and then massaging
your left hand, stretching the fingers, gently massaging the palm

(04:41:44):
of your left hand. You feel so h so relaxing,

(04:42:10):
so comforting, and just rest your left arm back down.

(04:42:35):
Start to message your back, the biggest part of your body,
starting at the top, starting again where we already been,
the area at the top in between his shoulders, and

(04:43:01):
going back the message in that area again, but this
time moving downwards, taking a downward stroke to the middle
of your back, working from the outside inwards. It's a

(04:43:27):
massage in the your back, but the the outsides of
your back, the parts where your arms would maybe rest against,

(04:43:53):
almost the part that connects your front to your back.
We're just messaging down firmly but gently, as firm as

(04:44:16):
you want, moving down, and then moving across a little
bed and moving all the way down again, be very gentle,
you have firm as you choose. Eventually you get to

(04:44:40):
the spine. We can massage the muscles and either side
of your spine, from the top of your neck all
the way down to your lower back. We can do

(04:45:01):
that a few times. Sometimes people use the knuckle or
the you know, two fingers, and just go your side
of the spine almost just push down, go all the

(04:45:21):
way down to the bottom of the spine, each time
releasing tension and opening up the body, stretching your body
so that you feel more relaxed but at the same

(04:45:43):
time rejuvenated. And now I'm going to move to one side,
to your right side, and from the bottom of your

(04:46:08):
ribs to your pelvis, I'm going to massage that area
of your back. I'll stretch over the other side and
I'll pull the muscles gently and massage and push from
one end that side or the way to my side

(04:46:33):
in the middle of fact to where your spine is.
Massage in that side of your spine, the opposite side
to where I'm standing. It's almost like kneading bread. There's
that big area which is firm yet lots there to massage.

(04:47:03):
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 of having your lower back massaged.

(04:47:24):
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 message in this part of your

(04:47:50):
body not only feels really good for you, it's actually
fun to do because it is, as a said, like
kneading bread, it's a part that you can really get
hold of and really message deeply. If that's your choice,

(04:48:21):
then I'm going to move over to the other side
of your body and do the same with the opposite
part of your lawer back, kneading and messaging from your
sides all the way to the middle of your back

(04:48:46):
where your spine is pressing and kneading firm and toward
at the same time. It feels so releasing this mixture

(04:49:10):
of pleasure, comfort, release, calmness, relaxation or mixed together. Plus
there's that feeling from your stomach as it's being stretched.

(04:49:32):
Even though you're in your stomach now, you can feel
it being stretched because that whole area is connected to
your stomach. Now we're going to move or move further
up to your top of your body and we do

(04:49:55):
the same this time. Stock in with your upper back,
put my hands forward over and mass massage in that
area up to your spine, from the side of your

(04:50:16):
body up to your spine, so some of that message area,
the 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

(04:50:40):
pulling some of that skin 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

(04:51:03):
and I'll continue with the middle of your back, doing
exactly the same thing as gentle, as deep as you choose. Now,

(04:51:24):
I'll move the other side again and do the exact
same thing with the top of your back on the
other side from pretty much underneath your arm area really

(04:51:48):
to your spine, and then continue in that all the
way down, including your lower your middle of your back.

(04:52:16):
I'm gonna go to your thighs, the backs of your thighs,
and the sides of your thighs, starting with your right leg.
Massage in the back and the sides of your thighs

(04:52:43):
gently and firmly. There's a lot of muscles there. It's
an area that can be very tense at times and
maybe needs a little bit more pressure than the rest
of the body. That's up to you.

Speaker 9 (04:53:00):
Yeah, you can.

Speaker 1 (04:53:05):
Gently stroke the back of 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.

(04:53:34):
Massage in your calf muscles thoroughly and deeply, if you choose,
using both hands and fingers, digging deep to your ankles,

(04:54:03):
in the back of your back of your ankles, just
gently massage in that area, maybe lifting the leg and
stretching a little bit. Moving to the right foot, massage

(04:54:44):
in the bottom of your feet and the side of
your feet gently but firm enough so they don't tickle,

(04:55:11):
and just allow the pleasure that you get from having
your feet message to just overtake you as I continue
to message your feet, the bottoms of your feet, the sides,

(04:55:35):
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

(04:55:55):
toes gently the message in the bottoms of your toes
with my fingers, each one individually. Moving over to the

(04:56:18):
left leg to do exactly the same thing. Starting at
the top of the thighs, work in the back of
the thighs and the sides, massaging deeply and gently a

(04:56:39):
whole area, working all the way down, and this is
an area that maybe you could like to spend more

(04:56:59):
time relaxing and messaging. So perhaps if you wanted like
a bigger future recording where spend more time on one
particular area. As you move down to your calf muscles,

(04:57:32):
massage in your calf muscles firmly and gently, moving down
your raincord into your feet, Massage in the backs of

(04:57:54):
your feet, bottoms of your feet, stretching your toes, and
massage in each tone individually, and that feeling of pleasure
and release. The experience when you're having your feet massaged

(04:58:20):
feels really good. Now should turn over in your mind.

(04:58:40):
Laying on your back, I'm just going to start again
for your neck area in your shoulders, just to get

(04:59:08):
back in touch with that area. And as you move up,
I can clean my hands, make them more fresh, because

(04:59:31):
now I'm gonna message your face gently, starting off with
your forehead. Your eyes are closed and I can just

(04:59:51):
stretch your eyes a little bit, pushing up on your
eyebrows and just massaging around your scalp, massaging down your cheeks,

(05:00:17):
around your ears, into your chawl, gently the side of
your neck chin mm hmm, and just moving down shull

(05:00:51):
your neck down to your chest, starting by massage in
the very top of your chest where the collar bone is.
Give a side of the collarbone, and then just message

(05:01:20):
in the hole of the chest, moving the chest around.

(05:01:41):
Because it's 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

(05:02:07):
the muscles of your back in the process, moving up
over your chest and they're moving down again, and then

(05:02:36):
allowing my hands to just massage gently and slide down
towards your stomach, starting in the middle of your chest,
and then gradually my hands moving apart and massage in

(05:02:58):
and sliding at the same time, moving down to just
below your rid cage, moving down the messaging up again,

(05:03:26):
giving your chest all the attention that it needs to
feel completely relaxed. Remembering that I'm also going to be

(05:03:46):
focusing on your sides as well, an area that really
doesn't get much attention but feels really good when it's massaged.
Just stroking my hands down the sides of your body,

(05:04:13):
just below your arms, all the way down to your hips.
Now move into your stomach area. I'm going to stand
one side of you like I did when I did

(05:04:35):
your lower back, I'm gonna do a similar process of
just stretching the muscles from your side, gently massaging from

(05:04:56):
one side to the next, move in a whole area
from below your ribs all the way down to below
your belly button, and then move around to the other

(05:05:19):
side of you and repeat that process of relaxing deeply, calmly.
You feel loose, You feel free. And it's something about

(05:05:45):
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 stuffs that we may not
be aware of. As a now massage your stomach in

(05:06:13):
front of your stomach, they can circles around your belly
button and then going the other way around. There's a

(05:06:35):
gentleness and a freedom that comes from feeling how you're feeling.
As I now move down the tops of your thighs,
the muscles message in them, and I can do this

(05:07:00):
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,

(05:07:30):
sliding down your shins, putting pressure on either side of
your shin gently, softly but firmly, moving down to your ankles,

(05:07:54):
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,

(05:08:20):
your toes, messaging every part of your feet. Feels so
good to let go and enjoy the process. Enjoy feeling

(05:08:50):
so deeply relaxed. So much comfort and so many feelings
become just from touching your skin. And you can just

(05:09:21):
lie there for as long as you choose, enjoying the
feeling of deep comfort and being massaged by me. Enjoy

(05:09:53):
feeling deeply right. And all we're gonna do is blow

(05:10:14):
out some candles. In your mind, there are going to
be a hundred candles, and you're going to blow each

(05:10:41):
one out individually, one by one, starting at one hundred.
As I count down all the way down to one,

(05:11:05):
and each time I say a number, you can imagine
that candle in front of you. I'd like you to
actually physically gently blow that candle out, just h it's

(05:11:40):
not big blow, it's just a gentle, and that candle
will extinguish and then I'll say the next number it's

(05:12:00):
moved down, then you can just blow that one out
as well. And as we move down the numbers, you'll

(05:12:23):
find yourself feeling more and more relaxed. If you need
to sleep, you'll also find yourself becoming incredibly tired and sleepy.

(05:12:47):
In fact, you may struggle to blow out all one
hundred of these candles as you feel more and more

(05:13:12):
deeply relaxed, more and more deeply tired. And the further

(05:13:40):
you go down, the more your mind starts to drift.
You may find that you stop listening to me after

(05:14:03):
a while. And even though there may be background sounds
where you are, you'll be aware of those sounds at

(05:14:26):
the moment, be may start to just not even notice
them at all because they're unimportant. Where I am, I've

(05:15:04):
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 in the distance,

(05:15:34):
But none of that scene is important. Whatsoever. More candles
you blow out, the less important anything is. More can

(05:16:00):
do you blow out? The further you seem to move
away from sounds and from general date, days, stuff seems

(05:16:30):
to just move away on its own. You feel more
calmer with every candle you blow out, guiding you to

(05:17:08):
the next number. Do you hear me say? And then
you blow that candle out to So easy, so simple.

(05:17:48):
We're gonna start by introducing the first candle. She's a hundred.
First candle, she's one hundred. When you blow that candle out,

(05:18:29):
you'll find immediately a slight change in how you feel,
as well as a real sense of positivity growing within you,

(05:19:01):
relaxation and sleepiness expanding. Starting with one hundred, blow out

(05:19:31):
by candle now ninety nine, candle ninety eight, can do

(05:20:37):
ninety seven, ten, ninety six and ninety five and ninety

(05:22:12):
four can't do ninety three and ninety two and two

(05:23:45):
ninety one, ten to ninety and eighty nine, hand eight

(05:25:07):
eight and eighty end eighty eight, five four, ten and

(05:28:48):
eighty two, N two one jenz seventy nine.

Speaker 9 (05:32:00):
Mhmm.

Speaker 1 (05:32:02):
Candle seventy eight, candle seventy seven, candle seventy six, candle

(05:32:59):
seven twenty five, candle seventy four, candle seventy three, candle.

Speaker 11 (05:34:00):
D two.

Speaker 1 (05:34:13):
Candle seventy one, candle seventy one, candle seventy and sixty nine,

(05:35:36):
candle sixty eight, candle sixty seven, candle sixty five, candle

(05:36:29):
sixty four, candle sixty four, candle sixty three, candle sixty

(05:37:44):
and sixty one, candle sixty fifty nine, handle fifty eight,

(05:39:33):
candle fifty seven, candle fifty six, candle fifty five, candle

(05:41:02):
fifty four, handle fifty three, candle fifty two, fifty two

(05:42:51):
ten to fifty two, candle fift one, candle candle four

(05:44:28):
to nine, handle forty eight, candle forty seven, candle forty six,

(05:46:51):
candle forty five, no haughty two candle Who do you want?

(05:48:48):
Handle forty ten, thirty nine, can't do thirty eight, can't

(05:50:48):
do thirty seven, Canto thirty five, two thirty four, hando

(05:53:05):
thirty three, handle thirty one, chandle thirty and twoinighteen nine ten,

(05:56:38):
twenty eights and twenty seven, came twenty six, can do

(05:59:02):
twenty five and four, en twenty three and twin deep

(06:01:11):
two and twenty and to wity yen and ninety ten

(06:04:26):
to seventeen, kezo sixtyen, chenz.

Speaker 11 (06:06:20):
Four ten.

Speaker 9 (06:07:42):
Tu wo.

Speaker 1 (06:08:39):
And even y yeah shame do nine and eight h six,

(06:13:11):
can't you came do.

Speaker 9 (06:14:03):
Oo?

Speaker 1 (06:14:41):
And doy seven two.

Speaker 7 (06:16:55):
Four.

Speaker 1 (06:17:01):
Let go of all of those thoughts, worries, concerns about
the past, thoughts about the future, and even things you've
been thinking about today. Just let it all go because

(06:17:22):
none of it is useful in this moment. This is
your opportunity to just focus on feeling relaxed, allowing yourself

(06:17:51):
to get in touch with that natural sense of peace
that we all have within us. It's available for everyone.
It just sometimes takes a little bit of effort to

(06:18:13):
set up the right time and place in order for
you to just let go. Because when you do decide
to let go and relax, that's what your body starts

(06:18:34):
to do because you've chosen, You've chosen to just allow
your body to unwind and your mind starts to slow down.
And it's a nice feeling. It's a nice feeling at

(06:18:58):
the beginning, just to know that you have chosen to
decide to relax deeply, and because you've made that decision,
your body will just follow suit. Because sometimes all the

(06:19:22):
muscles in your body need is just permission from you
to relax. Because so often we're busy, we're going from
here to there, we're walking around and we're doing stuff,

(06:19:43):
and the body doesn't have any time or space to
really relax deeply, So it kind of waits for you
to lead the way, waits for your permission. And when

(06:20:06):
you do give your permission, when you give to say
so we need say okay, it's time for your body
to let go completely and relax totally, your body just follows.

(06:20:32):
It's like a breath of relief. Ah good, I can
now relax. That feeling at the end of a day,
of a very physical day that you may experience in
the past, but you get home and you just sit

(06:20:52):
down on a chair, maybe you kick your shoes off,
and feels so nice knowing that 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 just by sitting down

(06:21:24):
like that, your body knows that it's time to relax.
Your body has been given permission from you. Because it's
a mindset. In your mind, you're prepared to let go

(06:21:47):
of everything and just completely allow all the stress of
your body to evaporate. Any tensions can just gradually vanish.

(06:22:15):
It's almost like magic, really, because that sense of relaxation
in your body, it's a very natural state. It's not
something unusual. It may feel unusual when you first start

(06:22:39):
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 seem more most alien,
but it isn't. It's actually the most natural.

Speaker 9 (06:23:00):
Thing in the world.

Speaker 1 (06:23:03):
To let go completely, to relax totally, the most natural
thing in the world to allow yourself to feel really

(06:23:25):
calm in your mind.

Speaker 9 (06:23:29):
And it is.

Speaker 1 (06:23:30):
Almost like a literal unwinding. It's like you press a
button and all the tension just releases, and it's like
a wheel, like a cog, like the inside of a clock,

(06:23:50):
just unwinding. And it's almost like you could see the
little wind up knob that it's used just the opposite
way that you choose to wind it up, and the
energy that prometic stress for energy gradually winding down, losing

(06:24:18):
its power, losing its strength as a sense of relaxation
becomes stronger and deeper, and you may find a the
more relaxed you feel, that your mind starts to wonder.

(06:24:47):
Maybe seemed to stop listening to me for a while,
your mind goes somewhere else, and then you realize you're
listening to me again, and that was just your mind
to drift in to sleep, which is quite natural, because

(06:25:15):
sometimes when we're stressed and tense, we're not I mean,
I actually be aware of what we need, what we
physically are emotionally need in this moment. But when you

(06:25:36):
allow your body and mind to relax completely and you
let go of all thoughts, concerns, worries, ideas, all letting
them go, allow them to drop onto the floor, when

(06:26:02):
you start to get in touch with the feelings of
such relaxation, and this feels so nice, to be in
touch with the calmness of the different body parts as

(06:26:27):
they become looser and looser. Even your breathing seems easier
and more natural, effortless, as a cool auders through your

(06:26:53):
mouth or nose into your lungs, breathing in comfort and relaxation,
and then just breathing out any excess remain intentional stress

(06:27:14):
from every part of your body and mind. And as
you start to focus on your mind, maybe you notice
that things come to a standstill or maybe just much

(06:27:37):
much lower than before because your mind is not really
needed when listening to my voice, which allows your mind
to relax just as deeply is your body. And that's

(06:28:04):
synchronicity between the relaxation of your body relaxation of your mind.
Let you know that feeling completely calm, loose, and relaxed

(06:28:32):
really is a great healing experience fear and has so
many positive benefits for your body, mind, and your life.

(06:29:00):
Be able to let go everything and to relax completely.
You know, all parts of your body and mind. Even
your bones has a rexed or your muscles are raxed.

(06:29:33):
Even the skin that covers your body is relaxed. Every hair.

Speaker 12 (06:29:51):
That you have.

Speaker 1 (06:29:53):
Is also deeply relaxed. And your brain restarts the feel
the benefit but this healing relaxation, and as you focus

(06:30:27):
on the inside of your scalp where your brain is,
you can start to realize and notice the benefits of
your brain relaxing deeply. And then as your brain continues

(06:30:52):
to react, sends those messages to the rest of your
body and your mind to re relax even more deeply,

(06:31:19):
relaxiny more completely, letting go of any remaining thoughts or
consers allowed them just to drop onto the floor because

(06:31:48):
they're no longer necessary in this moment, in this moment
of deep react sation and calmness, filling your brain with

(06:32:11):
deep concentrated heathing, calming, relaxing every part of your brain,

(06:32:38):
feeling so loose and comfortable, so relaxed and peaceful. Your

(06:32:58):
brain feels so light, that's so healthy in that sense
of deep deep comfort really does allow you to enjoy

(06:33:26):
those ever increase in sensations of comfort that are spreading
throughout your body, relaxing each and every muscle of your body,

(06:33:51):
e deeper and deeper, much more deeper than before, much

(06:34:13):
more comfort spreading true your body, in your mind, be
so peaceful and calm, so very very peaceful in avery

(06:34:46):
part of your body, letting go mm hmm a everything everything,
so peaceful, time, so relax very second the passes you feel.

Speaker 13 (06:35:29):
Dper dper relax dper and deeper relax come so calm,

(06:35:58):
peace fall, so very peace.

Speaker 1 (06:36:09):
From your head down to your ties, Such peace and
comfort throwing all all the time, Such peace and comfort

(06:36:34):
spreading through your body and mind deeper deeper, such comfort
spreading and sinking deeper into airy muscle your body, so

(06:37:04):
that you feel amazing, so relaxed, so piece so sol

(06:37:28):
and peace, so letting go. Every I'm gonna do a
body scan, focusing on firstly how you feel in your body,

(06:37:52):
Not trying to change how you feel, not trying to relax,
not trying to to move away from any discomfort or
stress or tension. Just accepting, observing and accepting how you
feel in the different parts of your body, Just allowing

(06:38:17):
yourself to be exactly as you are, to notice, to
get in touch with how you actually feel in this moment.

(06:38:38):
I'm going to start off by focusing on your hands.
Just be aware of your hands. I'd like you to
move your hands around, just maybe move your fingers a

(06:39:03):
little bit. I've been and closing your hands very gently,
just so that you can get in touch with how
your hands and your fingers fell, very very slow movements.

(06:39:39):
Focusing now on your feet, and if you can just
do kind of an equivalent with your feet is you've
just done with your hands, maybe turn in your ankles,

(06:40:00):
moving your feet around, moving your toes gently but only
very gently and very slowly, noticing how your feet feel

(06:40:24):
in this moment. Focusing now and your eyes, and I'd
like you to just focus on your eyelids. Maybe you

(06:40:44):
can open and close your eyes a couple of times
to really get in touch with how you feel. When
you do close your eyes, the muscle changes in your
eyes when you do close them, maybe raising your eyebrows,

(06:41:09):
it stretches the tops of your eyes, perhaps squinting your eyes,
scrunching up your eyes, just so you can hear again
touch with all aspects of how your eyes feel. Right now, now,

(06:41:49):
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 attuned to the

(06:42:18):
physical sensation of your upper legs, the front of your thighs,
in the backs of your thigh, noticing and observing how

(06:42:40):
your thighs fear. Right now, moving your focus to the
back of your neck, just noticing the back of your

(06:43:02):
neck the muscles, and of course they lead to the
side of your neck. They also lead to the top
of your back, which leads to your shoulders. So as
your focus on the back of your neck, maybe you

(06:43:25):
can move your head gently upwards as if you're looking up,
Maybe moving your head down as if you were looking down.
Perhaps moving your head side to side, right to left,

(06:43:49):
bony very slowly and very gently. I'm not trying to
force anything. It has to be very very gentle, just

(06:44:13):
so you can be more in touch with the feelings,
with the sensations, the physical sensations of how the back

(06:44:34):
of your neck feels. Right now, as we now focus
on the tops of your arms, the parts where your

(06:44:58):
biceps and you try steps are between your elbow and
your shoulders. To focus on those parts, the tops of
your arms, you may like to just tense them, but

(06:45:19):
very very gently and slowly. See you know, straining or
put in any pressure whatsoever on your arms.

Speaker 9 (06:45:40):
It's just so that you can.

Speaker 1 (06:45:45):
Gain more of a sense of how your upper arms
are feeling in this moment, and just noticing as you gently,

(06:46:08):
very gently and slowly tighten the muscles and then let go.
Notice how the tops of your arms feel right now.

(06:46:38):
As a now focus on your stomach, the area the
lower abdomen area below your belly button. Move it all
the way down to your hips, just a part of

(06:47:02):
your grind. Maybe you're able to tense these muscles in
the area very very gently and slowly, if that's a

(06:47:32):
difficult thing to do, 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

(06:47:53):
can get more in tune with how you or lower
aptomen area is feeling in this moment. Just noticing the

(06:48:21):
physical sensations or your lower abdomen as you move your

(06:48:44):
attention to your mouth, notice in your lips and inside
your mouth, the tea, your guns, your tongue. Just noticing

(06:49:17):
how your tongue in 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

(06:49:41):
of your mouth, and then to the right, gently to
the side of your mouth, perhaps pressing up against the
top of your mouth, and then down gently against the bottom.

Speaker 11 (06:50:02):
Of your mouth.

Speaker 1 (06:50:06):
Aways very slowly, in a very very gentle so that
you can be aware of how you feel in your

(06:50:38):
mouth area. Now I'm going to focus on your wrists.

(06:51:09):
I'm going to ask you to maybe just routine your
wrists by moving your hands in a circular motion very
gently and slowly, just.

Speaker 9 (06:51:34):
So you can.

Speaker 1 (06:51:41):
Feel the sensations that you are currently experiencing in you wrists.

(06:52:04):
Perhaps move in your hands up and down again, very
very gently and slowly, very gentzl and slow.

Speaker 9 (06:52:53):
As you now.

Speaker 1 (06:52:57):
Start to serve your lower back. The bad part is
just above your hips where your coxis are a whole

(06:53:29):
area which also really does include the side of your
body because those muscles are very much connected. As those
muscles also move into your hip area connecting to your

(06:53:54):
buttocks the sides of your hip, and if you're physically
able to do so, maybe you can very gently just

(06:54:22):
movebody ever so slightly, very slowly some side, decide just
enough to gauge how you feel in your lower back.

(06:55:03):
Perhaps it could even move your hips gently up and
down gently slowly.

Speaker 9 (06:55:23):
In order to.

Speaker 1 (06:55:28):
Be in touch with the physical sensations.

Speaker 9 (06:55:37):
Of your lower back. As we now move.

Speaker 1 (06:56:02):
Your attention to your jaw, that area from your chin
all the way up to near where your ears are. Oh,

(06:56:22):
your jaw, you can just if it's okay to do so,
gently open your mouth, not wide, may stretching, just very

(06:56:51):
gently and slowly opening your mouth in closing your mouth
very gently and slowly, so you can be in touch

(06:57:31):
with how your jure feels. Now, I just sit now

(06:58:08):
your chest area, and you don't need to do anything
to move your chest because it moves every time you breathe,

(06:58:35):
and it moves very gently and slowly automatically re e
bread you tache as you focus on mhm, how your

(06:59:03):
chest yaels. When you pray, move in your focus to

(06:59:49):
forms your elbows. Maybe you're able to very gently and
slowly tense the muscles in your forearms, and when you

(07:00:19):
do that, you can feel your elbows as well, very
gently and slowly, gently and softly. I'm sad.

Speaker 9 (07:01:07):
Your forearms.

Speaker 1 (07:01:11):
And doll boys. Now focus the rest of your back,

(07:01:45):
your upper back in the middle, the middle of your
back again, this part of your body. News. Also every

(07:02:18):
time you pray, you may not notice that usually makes
you observe your upper back in the middle of your back.

(07:02:44):
You can really feel that gentle and moving your focus.

Speaker 9 (07:03:43):
Into your.

Speaker 1 (07:03:45):
Area, the buttex, the grain, there's muscles and those bones
in your midsection. Just noticing how your hips.

Speaker 9 (07:04:37):
Feel.

Speaker 1 (07:04:41):
Right now, you can very very gently move your hips

(07:05:04):
maybe side to side, hairy gently and say harry gently,

(07:05:42):
softly and slowly. Everything starts to slow down, including the

(07:06:14):
thoughts in your mind and your mind itself just starts
to gradually. It doesn't have to be instant, but just
gradually starting to It's almost like time is story hin.

(07:06:42):
It's a slower pace to maybe what you're used to
in your day to day life. It's a slower movement
of energy, very small movements which make up the larger movements,

(07:07:26):
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.

(07:07:50):
What happens in this space that we're sharing is we
move from that big movement into those smaller movements. Starting

(07:08:23):
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.

(07:08:46):
I'm feeling this way, I'm feeling that way. Starting to
notice that your body begins to sent to you small
feelings around your body, small physical sensations in your legs,

(07:09:24):
whether pleasurable or not. Maybe resisting the temptation to label
them or to judge them those feelings, just thinking them,

(07:09:48):
thinking about them is just being neutral, just feelings, not
being particularly concerned, but just noticing what your body is

(07:10:13):
telling you, the feelings in your arms, instead of feeling
the whole of the arm. Maybe notice those individual feelings,

(07:10:37):
all those different muscles and the skin, the hairs of
your arms, all the internal parts of your arms, the veins,

(07:11:04):
the bones, just being aware of maybe your elbow on
your right arm has a certain feeling. Maybe you're left
wrist also has its own individual physical sensation.

Speaker 14 (07:11:47):
What about your forearm on your right arm, your right forearm,
there may not be any particular.

Speaker 1 (07:12:05):
Feeling that you could even give a name to, may
not feel like anything other than just a feeling.

Speaker 9 (07:12:18):
You know, it's there.

Speaker 1 (07:12:26):
The feelings in your shoulders, perhaps your shoulders when you
think about them, kind of almost like they're the same,
you know, the same feeling, almost like both of your
shoulders are just one thing. Of course they're not. And

(07:12:56):
when you focus on your left shoulder and then on
your right shoulder, maybe find that you move the muscles
a little bit, maybe tense the muscles gently, noticing the

(07:13:20):
difference in each shoulder. Your lower back, the left side

(07:13:51):
of your lower back and the right side of your
lower back, of course that connection to your buttocks and
to your hips, and also moving up into the middle

(07:14:19):
of your back. And sometimes like right now, actually when
I focus on their part when I focused on my buttocks,

(07:14:39):
and then I focused on the middle of my back,
I almost felt like the muscles in my lower back
were being stretched very gently, just stretched a little bit.
Even though I wasn't doing it anything to try to

(07:15:04):
stretch your lower back, it just seemed to happen. The
feeling of very gently stretching your lower back comes along.

(07:15:32):
I have feeling in your chest, just noticing what sensations

(07:15:57):
you are experiencing in your chest right now. And there's
so much of the chest. Obviously, there's the collar bone

(07:16:19):
leading to the chest. You've got the chest bone, You've
got the muscles in your chest. Of course, if you're female,
there's possibly the breasts. If you're male, you've got the

(07:16:45):
different well why not that different these days, But there
may be more muscles at the top of the chest,
but at the side underneath it's pretty much the same.
Whether you're a man or a woman. There's muscles there,

(07:17:08):
muscles that stretch out to your back as well as
breast tissue. It stretches and moves into your back. To
just being aware of your chest, being with whatever feeling

(07:17:42):
there is in your chest. When I noticed that, I
focus on my chest I feel it in my back

(07:18:10):
and my upper back. I mean, I guess the obvious
reason would be because you know, I grieve in in
and it stretches my chest and my back at the
same time. It feels it feels okay, it doesn't feel

(07:18:51):
a little bit of pain in my right chest, A
little bit not pain, but a little disc that maybe
stiffness possibly, I don't know. I noticed my shoulders are
also wanting to flex for some reason. I think that's

(07:19:19):
probably part of my upper back, that connection between my
shoulders and my upper back, because I can move my
shoulders and stretch the muscles in my back, moving the
shoulders backwards or up, which then moves I think it's

(07:19:46):
the scapulous in your back. It feels quite nice. Actually,

(07:20:07):
a good thing about this is you can, if you
want to, you can just flex or stimulate the various
muscles in your body gently in order to get more

(07:20:32):
of the sense of how they feel. And when you're relaxing.
When you do tense and muscle and you let it
go and you let it relax, it relaxes way more

(07:21:00):
then it would normally that you have to feel that
you're able to do that. There's no point doing it.
If there's an issue with the per part of your body,

(07:21:24):
you need to be gentle with yourself at all times
when relaxing deeply. It's important to be kind to yourself.

(07:21:52):
As you notice your mind, how much as your mind
slowed down since we started this recording, how came and

(07:22:28):
peaceful is your mind right now? We have nothing to
think about and just my voice to listen to, because

(07:22:50):
you know, the intention behind this recording is relaxation. At
the very least, for you to feel more relaxed at
the end of the recording than you did at the beginning,

(07:23:16):
at the very least, your mind to slow down because
your body continues to relax, because that's what you want

(07:23:44):
to happen. That's what you expect to happen, a relaxation

(07:24:06):
to fill your body, maybe calm in your mind to
the point of boredom. When you start maybe to.

Speaker 15 (07:24:35):
Drift away, it's almost as if you're.

Speaker 1 (07:25:15):
Moving further away from a body in your mind, just
leaving that there, kind of liking it an escape pod

(07:25:36):
and the spaceship a movie, a space movie, you know,
and against that little part in it since the mon
far away from the spaceship save three continue to relax

(07:26:36):
drefting so slow.

Speaker 12 (07:27:10):
And be so.

Speaker 1 (07:27:27):
So, hope so, and focusing on the feeling. But those

(07:28:15):
individual parts of your body that are relaxing one by one,
you may find that every now and then you realize

(07:28:46):
that you aren't listening to my voice because your mind
started to imagine something different, maybe started to almost move

(07:29:13):
into some kind of a dreamy state. And then you
become aware of my voice again. And even though you
may want to focus on my voice, you may also

(07:29:37):
wish to allow your mind to just drift naturally into
that space of comfort and safety. As you feel more

(07:30:13):
comfort spreading through your body like a warm blanket covering
you gently, keeping your body at just the perfect temperature,

(07:30:51):
And even if you can hear background sounds, they just
don't seem to matter anymore. There's that sensor peace spreads

(07:31:20):
through your mind like a gentle breeze, yet strong enough
to blow away all negativity, strong enough to remove from

(07:31:50):
your mind any anxiety or stress that was there before,
and blow away any other thoughts or feelings that just

(07:32:19):
don't fit with the sense relaxation that is feeling your

(07:32:43):
body end your mind unless you focus on your mind

(07:33:09):
and count down from ten down to one, and with
each number you hear, your mind will become slightly more relaxed,

(07:33:43):
just just slightly so from ten down to nine, just
a slight movement. Nine down to eight, just another small

(07:34:05):
change in how you feel. Eight down to seven. That
feelings is a gap, almost like a gap that starts
to get the wider, the gap between those feelings that

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

(07:35:00):
to seven, seven down to six. When you get to five,
the mind will start to have a certain physical sensation,

(07:35:24):
most like there's a magnet outside of your head sucking
the tension and the stress and any remaining feelings that
you don't want, sucking them out through your skull. And

(07:35:48):
in down to four you can start to really experience
that sense of not just empting them, but space, a
place full of fresh air, place where you can stretch.

(07:36:19):
It's almost as if as you go down to four
and three, your mind is expanding with this sense of
peace and tranquility growing it moves down to when you

(07:36:44):
get to one, your mind just feels exactly how you
want to feel almost perfect feeling, maybe the sensation that.

Speaker 9 (07:37:15):
You'd like to keep.

Speaker 1 (07:37:20):
A place that's safe, where nothing can affect you at all,

(07:37:42):
and you can stay in that that space of confirm confidence,
confident in your own ability to create this space and
this fearing of comfort within your own mind just by

(07:38:06):
counting ten down to one. And this is something that
you can do yourself when you're on your own, the
time when you can maybe sit down, maybe just for

(07:38:29):
a few minutes, close your eyes, just count slowly from
ten down to one and re experience these feelings in

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

(07:39:22):
through your spine and your nervous system into every part
of your body, travels through your bloodstream, heathing and relaxing

(07:39:44):
every particle of your existence. Now we can we can
practice this a few times before the end of the recording,

(07:40:11):
and then you can practice on your own. But each
time you contfort ten about one, the feelings of comfort, calmness,

(07:40:32):
deep deep relaxation becomes stronger and deeper feeling. Your mind
and your brain with these positive chemicals bread throughout your body,

(07:41:03):
relaxing you so quickly, relaxing your whole body and mind
so very very easily, just by counting ten down to one.

Speaker 9 (07:41:33):
That's what we're going to do.

Speaker 1 (07:41:34):
Now, I'm going to count from ten down to one.

Speaker 9 (07:41:39):
I'd like you to.

Speaker 1 (07:41:40):
Repeat the number after me. So when I say ten,
you can just repeat to yourself ten. Just notice, be
aware of how you feel in your mind and your body.

(07:42:13):
Then when I say nine, you can beat to yourself
nine a game, noticing the increase in comfort and calmness

(07:42:38):
in your mind and in your body. The same when
I say eight, when I say seven, six, when I

(07:42:59):
say five, four, when I say three, two, and lastly
when I say one, you can beat that number. Now.

(07:43:32):
Of course, when you do this on your own without
listening to me, you can say the numbers or whatever
speed that you feel is necessary for you, so you

(07:43:53):
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 that you'd like to

(07:44:13):
have more more space between the numbers, maybe take a
lot longer.

Speaker 9 (07:44:24):
To get from ten.

Speaker 1 (07:44:27):
All the way down to one, that's your choice. Also
to do. So, I'm going to count from ten down.

Speaker 9 (07:44:48):
To one, and when I get to one, that.

Speaker 1 (07:44:57):
Will be the end of this recording. The musicals are
listening to music, and the music will continue ten nine

(07:45:52):
eight four, twenty ninety eighty, seventeen, sixteen, fifteen, fourteen, thirteen,

(07:50:27):
twelve eleven, ten nine eight, seven, six, five, four, three

(07:51:17):
two one. Now open your eyes, noticing how you physically

(07:51:41):
feel having counted down from twenty to one, allowing stress
and tension to leave through your fingertips and your tass
and as you focus on your fingertips, maybe feel a
little bit tingly, which is I suppose quite understanding considering

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

(07:52:28):
tension and stress in the anxiety that you may have leaving.

Speaker 9 (07:52:41):
Through your stomach.

Speaker 1 (07:52:44):
Just leaving through your stomach, almost as if it's just
releasing the whole of your stomach enable to just above
your chest or below your chest, rather so surrounding your
belly button area, the whole area you can feel the

(07:53:06):
tension of your body where there's left just releasing from
that area, and you may notice that your stomach will
become very relaxed as I countdown from twenty down to
one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, nine, four.

Speaker 9 (07:54:50):
Three two what And you can open your eyes again
if you choose, or you can just keep them.

Speaker 1 (07:55:09):
Closed because it feels relaxing. Just notice how your stomach feels.
I notice, there's your focus. Just do a little scan
of your body. Just notice how your body feels. Focusing

(07:55:30):
on your upper body, your back, chest, stomach, legs, arms, hands, feet,
just noticing, and you know, you may start to feel
more a sense of tiredness, which may be the reason

(07:55:54):
you're listening to this according because you.

Speaker 9 (07:56:00):
Like to.

Speaker 1 (07:56:02):
Let go completely of everything.

Speaker 9 (07:56:07):
And dread off into a nice, natural, calm, relaxing sleep.

Speaker 1 (07:56:24):
So now we're going to 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 as if you were wearing a mask,

(07:56:48):
you know, like a I don't know, Batman mask.

Speaker 9 (07:56:53):
Or something, or.

Speaker 1 (07:56:56):
I'm trying to zorro or something, you know, the kind
of mask that covers your eyes but also covers quite
a lot of the forehead. We're 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

(07:57:18):
your mind, and any tension that you may have remaining
in your face, in your neck and your jaw, your eyes,
your forehead, and all your scalp.

Speaker 9 (07:57:32):
So basically any tension within your head area, including your
mind and your brain, and that's going to be.

Speaker 1 (07:57:44):
Released through your forehead and your eyes. As I count
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

(07:59:29):
three on noticing and she scanned your face, mature, your eyes,

(07:59:57):
the cheap pins, your ears, your forehead, your scalp, on
your neck, the back of your neck, in the front
of your neck, the side of your neck, and the throat.

(08:00:19):
Noticing being aware of the comfort increased being in that relaxation,
not just in your head and neck and mind, also
the rest of your body. Just notice how loose and

(08:00:47):
calm you feel, and how easily.

Speaker 9 (08:00:53):
It is to just let go.

Speaker 1 (08:00:57):
Completely.

Speaker 9 (08:01:01):
Let go.

Speaker 1 (08:01:03):
Completely how easily. So I'm going to do vows I

(08:01:24):
to focus.

Speaker 9 (08:01:24):
On the top of your head.

Speaker 1 (08:01:31):
And am We're going to allow every last piece of
tension or stress that mind be lingering or hiding in
your body or mind of my head.

Speaker 14 (08:01:49):
To just.

Speaker 9 (08:01:52):
Be sucked out at the top of your head at
least into Yeah, I want to sucked down into the clouds.

Speaker 1 (08:02:08):
Imagine a big cloud of God your head, almost like
a whirlpool, and this can suck that tension.

Speaker 9 (08:02:19):
Out the top of your head and just take it.

Speaker 1 (08:02:24):
Away the good you focus. Imagine an opening on the
top of your head with that tension, stress and in
remaining issues may be worries of concerns that have no
use to you.

Speaker 9 (08:02:44):
Now you can all be sucked down at the top
of your head.

Speaker 1 (08:02:50):
I've taken away. As I count down again from twenty
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteenteen, twelve, even, ten, nine, eight, seven, six, five.

Speaker 16 (08:04:45):
Four three, warm.

Speaker 1 (08:05:10):
Breathe, noticing how you feel, how relaxed and calm you
physically and mentally feel right now, how peace or your

(08:05:43):
mind feels it feels so nice to just let go,
to give yourself some space to breathe easily, to think calmly,

(08:06:06):
just to take a break from all that pointless worry
concerns about things that you don't need to think about
right now, because this is your time to let go.

(08:06:29):
This is your space to enjoy feeling deeply relaxed, peaceful
in your mind, relaxed in your body. They can feel
so good, so nice to just not have to do anything,

(08:06:59):
to be able to really enjoy that serenity that comes
with letting go completely, that peacefulness that comes with m

(08:07:22):
being in this peaceful space. And you can keep this
sense of calmness for as long as you choose. You

(08:07:46):
choose to drift off into deep, healing natural sleep, then
you can do that. That's a completely up to you,
and you can keep this feeling of calmness physically, mean

(08:08:11):
in your mind, as long as you choose to feel
completely relaxed, completely relax And I'd like you to make

(08:08:33):
up your mind that you're going to relax, and I
want to explore that with you. What it feels like
when you actually decide that you're going to relax, not

(08:08:58):
forcing yourself but giving yourself that.

Speaker 9 (08:09:04):
Yes, it is a command, really, isn't it When.

Speaker 1 (08:09:06):
You're telling yourself relax in a gentle but firm way,
that only you can really tell yourself in that way.

Speaker 9 (08:09:22):
You can't really have someone else saying.

Speaker 1 (08:09:23):
To you, now it relax, relax, you know, and it
needs to be gentle, But you can't someone else can't
really have the same the same kind of influence or
power that you have over your own physicality, over how

(08:09:49):
you feel, because when you say it to yourself means more.
It's personal, and your brain and your unconscious mind and
your body listens to what you say. So, for example,

(08:10:16):
we'll test it out. We'll do a little test, a
few little tests along the way, and you can get
more of an idea of the force, a positive force
that you can have in creating a sense of comfort

(08:10:36):
and relaxation in your body and your mind quite quickly.

Speaker 9 (08:10:42):
Just by you telling yourself.

Speaker 1 (08:10:47):
To relax. So I want to start by it's focus
on your hands. To focus on your hands, and just
tell your hands to relax, and just say relax. As

(08:11:07):
you focus on your hands, you could say my hands
are relaxed, or I want my hands to relax.

Speaker 9 (08:11:19):
I think if you actually do it.

Speaker 1 (08:11:20):
Directly by focusing and imagining that your hands can hear
what you're saying. You know, they've got little ears.

Speaker 9 (08:11:32):
You see a little weird.

Speaker 1 (08:11:35):
So talking to your hands and just say relax, nodicin
your hands, start to relax. Now, focus on your eyes

(08:12:08):
and tell your eyes to relax. You're just saying the
same word relax. And find the right tone for you.
You know, I might say relax, but you you might
say relax or relax. You know, you might say it

(08:12:33):
differently to yourself, and that's important for you to gauge
what feels right for you. To just tell your eyes
to relax, whilst focusing on your eyes, your eyelids, the
muscles around your eyes, your eyebrows, and just tell your

(08:12:58):
eyes directly relax now.

Speaker 9 (08:13:31):
Now, I just did that myself, And sometimes you may
feel that you need a bit more time.

Speaker 1 (08:13:46):
Or the different parts to relax, you know, because I
start talking again and maybe that part hasn't relaxed fully.

Speaker 9 (08:13:55):
But what will happen is that it will just continue
to relax even though I'm talking. And that's happened with
my eyes. Something else I noticed is when I started
focusing on my eyes, they actually almost became they got
worse before they got better in a way. So I

(08:14:16):
felt a.

Speaker 1 (08:14:16):
Degree of tension growing in my eyes and then disappearing.
So I think what that was really was just me
becoming more aware of the tension that was already there
that I wasn't. I wasn't focused on it before, so

(08:14:37):
I wasn't really acknowledging it or really conscious to those feelings. Yeah,
my eyes still continuing to relax as my hands. Actually

(08:15:04):
my hands have got a certain kind of energy, like
not buzzing, but I can kind of fuel a degree
of energy in my hands. Maybe that's where the tension
is being released. Maybe that's supports in that the next part,

(08:15:33):
I think we should focus on.

Speaker 9 (08:15:34):
The back of the neck.

Speaker 1 (08:15:36):
That's a part which is quite often well for me,
holds tension. I don't know about it for yourself that
I think it's quite a standard place where tension is
sometimes held.

Speaker 9 (08:15:50):
So, and I'm doing.

Speaker 1 (08:15:54):
Exactly what you're doing as you do it as well,
so I'm telling my body parts to relax as well.

Speaker 9 (08:16:01):
So if you tell your neck at the.

Speaker 1 (08:16:03):
Back of your neck, focus on the back of your
neck and just say relax in your own words. In
your own tone, in your own voice. You can say
out loud, or you can just say it.

Speaker 9 (08:16:17):
To yourself internally. But you're focusing, and you're saying it
literally to the back of your neck, as if the
back of your neck can actually hear what you're saying.
So do that now, Just say relax to the back

(08:16:38):
of your neck, and I'll do the same.

Speaker 1 (08:17:19):
Now, what I noticed, and you may have had similar
thing is, even though I was focusing on the back
of my neck, other parts started to I don't know,
showed themselves to me, or maybe because they want to

(08:17:42):
be relaxed as well. But I started noticing the feelings
in my shoulders, attention in my shoulders and in my
upper back. Whether that was because my back of my
neck was saying I'm pretty much okay. It's the other

(08:18:03):
parts that need attention, but my low of my back
of my neck is still relaxing. But I just became
more aware of other parts that needed attention.

Speaker 9 (08:18:22):
Now, this might happen, and it's not. It doesn't mean
that it's going wrong. It just means you're.

Speaker 1 (08:18:30):
Being notified of more places that also want to feel relaxed.
So I'm going to focus on my upper back, so
you can do the same even if you don't have
any feelings of tension that are obvious in your upper back.

(08:18:55):
You just focus on your back and whole area from
the shoulder blades down to the middle of your back
and the spine. And with me, it's more the shoulder blades.

Speaker 9 (08:19:10):
That are more.

Speaker 1 (08:19:16):
Yeah, that's the past.

Speaker 9 (08:19:17):
They really sort of given me.

Speaker 1 (08:19:23):
The not.

Speaker 9 (08:19:25):
That it needs relax in the sounds to ask that
part to relax, and you can do the same.

Speaker 1 (08:19:31):
Now relaxed up the back. There's something strange happened there.

Speaker 9 (08:19:58):
And this.

Speaker 1 (08:20:00):
Often happens.

Speaker 9 (08:20:01):
I've been doing this for.

Speaker 1 (08:20:05):
Sixteen years or something, and often I'm one surprised but amazed.

Speaker 9 (08:20:13):
Really bad.

Speaker 1 (08:20:15):
There can be a feeling. So when I was focusing
on the back of my neck, my other 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

(08:20:39):
ask the upper back to relax, why the back already
started to relax. It's almost as if it doesn't need
to hear the words, just needs attention, just needs to

(08:21:00):
be noticed. And that is something that often happens in
this type of situation is when you start to relax

(08:21:21):
a couple of parts of your body, as we've done
with our hands, the eyes and the eyelids.

Speaker 9 (08:21:31):
And now back of the neck, top of the bag.

Speaker 12 (08:21:39):
Of the back.

Speaker 1 (08:21:41):
The rest of the body seems to just take notice
and decide in its own way to start relaxing. Other
parts of your body start to just become looser. I

(08:22:06):
suppose it's kind of like a bit of an avalanche.
You know, the little ball starts rolling, and before you
know it, the whole of your body is completely relaxed
and can't And if you focus on your face, you

(08:22:34):
focus on your eyes, the eyelids, your eyebrows, and the
muscles around your eyes, and maybe you start to notice
that your forehead is more relaxed than it was. Maybe

(08:22:57):
your face is more relaxed. I would say, my entire
face is a lot more relaxed than it was. So

(08:23:18):
we're going to focus now on your shoulders again, just
like before. Just tell your shoulders.

Speaker 9 (08:23:28):
I mean, you can't do them in the digital. You
can do the right shoulder and the shoulder, I just
didn't do both at the same time.

Speaker 1 (08:23:38):
Just tell your shoulders as you focus on them in
your mind focus on them, and you feel maybe you
can see them in your mind's eye. Just tell your
shoulders to relax.

Speaker 9 (08:24:36):
As nice as they relax. But do you notice, especially
with my bank, is the connection between the different parts,

(08:25:01):
the back of the shoulders, the neck being all connected
and being such a large part of your body, it's
almost hard to separate them from each other. And my

(08:25:25):
lower back has started to relax on the same Maybe
I'm going.

Speaker 1 (08:25:35):
Too slow, and that could be an issue because we
will go at different speeds. And the idea of the
beginning of this recording was for you to be able
to just say to yourself, relax without focusing on any

(08:26:06):
particular part of your body. Because when you know that
telling your hands to relax, then your hands relaxed.

Speaker 9 (08:26:24):
You tell your.

Speaker 1 (08:26:26):
Eyelids and your eyes and muscles around your eyes and
your eyebrows to relax, and they relax.

Speaker 9 (08:26:46):
You tell the back of your neck.

Speaker 1 (08:26:52):
To relax, and it relaxes until you're up back to

(08:27:15):
relax and the reaxis. I tell your shoulders to relax.

Speaker 9 (08:27:49):
If they relax, and you told your hands to relax,

(08:28:16):
they relaxed, and they continued to relax.

Speaker 1 (08:28:27):
And you told your eyelids, the muscles around your eyes,
your eyebrows to relax.

Speaker 9 (08:28:37):
They relaxed and continued.

Speaker 1 (08:28:44):
To relax.

Speaker 9 (08:28:51):
Then you told at the back of your neck.

Speaker 1 (08:28:55):
Focused on the back of your neck and told it
to relax. It relaxed and continued to relax. And you

(08:29:20):
told your alca back to relax, be relaxed and continued
to relax. That's with your shoulders. He told your shoulders

(08:29:47):
to relax.

Speaker 9 (08:29:48):
In your shoulders relaxed and continued to relax. And it's
not just that, it's.

Speaker 1 (08:30:13):
That the rest of your body is also been listening,
and that relaxation has been spreading. So from your eyes,
the relaxations spread to your forehead, around your face.

Speaker 9 (08:30:33):
Into your skin, into your jaw, into.

Speaker 1 (08:30:46):
The front and sides of the neck. I will way
down your chest and stomach and relax the hands and shoulders,
and its up through your.

Speaker 9 (08:31:06):
Arms, relaxing the four arms, your upper.

Speaker 1 (08:31:12):
Arms, elbows, your wrists, let you know, your lower bag,
your hips but exploiting, and you just start to relax

(08:31:37):
and continue even the comfort spreading through your legs all
the way down to your ankles, the tops of your feet,

(08:32:01):
the side of your feet, and the bottoms.

Speaker 9 (08:32:05):
Of your feet, relaxing.

Speaker 1 (08:32:14):
Into your toes, each tone relaxing because Louise, and if

(08:32:42):
your body relaxes more, your mind becomes slower and peaceful.

Speaker 9 (08:33:07):
So the point where if you choose to all the same,
he can easily do that easy drive going because there's

(08:33:37):
nothing going on in your mind.

Speaker 1 (08:33:43):
The phrase is peaceful, the body can teams and with

(08:34:24):
that connection between your body relaxing, the word do you
say to yourself relax means that you don't need to

(08:34:45):
focus on just one part. You can just focus on.

Speaker 9 (08:34:53):
Your entire body. Saying the powerful word relates and there

(08:35:20):
goes the mania.

Speaker 1 (08:35:24):
Sensations of comfort spreading throughout your body, loosening and calming
and healing every part to your body, heaving more relash.

Speaker 9 (08:36:14):
All you need to do from now on is just
telling your so.

Speaker 12 (08:36:24):
Right, that's uh.

Speaker 1 (08:36:36):
Beating deeply.

Speaker 9 (08:36:40):
Out the boy.

Speaker 1 (08:36:54):
Sorry, start him down. Number twenty nineteen, eighteen, seventeen, sixteen.

Speaker 9 (08:38:00):
fIF four.

Speaker 1 (08:38:54):
First well.

Speaker 17 (08:40:00):
Attatatatataty u.

Speaker 6 (08:45:00):
Attatatatatata sa.

Speaker 1 (08:50:55):
Two, counting down from ten to one ten nine eight, seven, six,

(08:51:19):
five four three two one. And maybe that was a

(08:51:39):
bit too quick in order to relax. Maybe it's a
bit too fast for you to notice the calming of
your body, maybe even a little bit of pressure there.
Like you're counting down from ten to one. What do

(08:52:00):
you expect me to do? Man, expect me to stick
go with floppy just because you're counting down. If you
try it again, but this time, I go this lower
this time, and you focus on the whole of your

(08:52:24):
body before we focus on your legs. Just notice how
your body does start to feel more relaxed with every

(08:52:47):
number that I count down ten nine, eight, seven, six, five, four,

(08:53:47):
three two one. You just notice how how you feel, generally,

(08:54:39):
how your body feels. It's not necessarily even about counting
down from ten to one. It's that space that you have,

(08:55:02):
that the space between being active physically or mentally, just

(08:55:25):
sitting or lying down, just being there, not doing anything,
not saying anything, not deeding to think about anything. So
it opens up a space, you know, a bit of
a space, the gap. And the more I cam down

(08:55:52):
for intent to work, the bigger that gap becomes. So
there's that gap of calmness, of comfort and relaxation. It's
a nice feeling and it moves those stresses or discomforts

(08:56:25):
physically or emotionally moves them away, allows you.

Speaker 9 (08:56:41):
To just.

Speaker 1 (08:56:44):
Slow down. So I'm going to count again from ten
down to one, and notice that gap widening, the gap,
And as it widens, it's almost like the stress and

(08:57:05):
attention falls into the gap. It gives you that distance
and space. Now ten nine, eight, seven, six, five, four

(08:58:47):
three two one.

Speaker 9 (08:59:34):
And how did you How do you feel.

Speaker 1 (08:59:41):
Now? Can you notice do you fit in calmer? Are

(09:00:05):
you feeling more relaxed? As we now focus on your legs,

(09:00:36):
just your legs. We're just gonna start with focusing on

(09:00:57):
your thighs. Of course, it's not the most exciting thing
to be doing, because I'm sure like most of your

(09:01:23):
body is not not going on by now. Just focusing
on the whole of your thighs, the tops of your thighs,
the sides of your thighs, the bottoms of your thighs,

(09:01:49):
the outer thighs and inner thighs, basically the whole of
your thigh that leads.

Speaker 9 (09:01:57):
Into your head.

Speaker 1 (09:02:02):
And it goes down to your knee joints. Now, this
is a big area. It's a very heavy area.

Speaker 9 (09:02:20):
It's very strong, probably the strongest muscles in your body
or in your thighs. I don't think we.

Speaker 1 (09:02:40):
Perhaps would give enough attention to our thighs. Perhaps we
don't acknowledge how important our thighs are to our lives,

(09:03:15):
how much they actually do for us all through our lives.
It may seem to sound really weird, but I think

(09:03:38):
that all of our body parts, especially our advice, needs
some TLC their love shown, the.

Speaker 9 (09:03:59):
Acknowledgement thank you, gratitude for what advice to do for us.
And I know this may sound a bit strange, and

(09:04:23):
maybe you think, why am.

Speaker 1 (09:04:25):
I surely how I should be able in the garden
hugging a tree or something.

Speaker 9 (09:04:31):
Oh it's hard to set.

Speaker 1 (09:04:36):
A microphone up on a tree. That's why I'm doing
this indoors. Otherwise I would be outside hugging a tree.
I can't see the television from the tree.

Speaker 9 (09:04:52):
You move down to your knees.

Speaker 1 (09:04:55):
Gain such an important part. And I think we don't
necessarily I'll speak to myself here, I don't necessarily appreciate.

Speaker 9 (09:05:13):
All that one needs do for me until I have
a problem with my knee occasionally, if either.

Speaker 1 (09:05:23):
Maybe i'll bash it or it's aching for some reason.
It's then that I realize how much it does you know,
the benefit of being able to use my legs without
any kind of physical discomfort is a beautiful thing that's

(09:05:50):
possibly not appreciated until it's temporarily removed. You know that's comfort.

Speaker 9 (09:06:03):
But as you focus on your knees, regardless of how
your knees feel, you can have that sense of gratitude.

Speaker 1 (09:06:16):
And love to your needs for all that they do here.
And you can still have that attention on your thighs.
They can notice how your fires feel.

Speaker 9 (09:06:38):
Maybe you've noticed that they.

Speaker 1 (09:06:41):
Are relaxing.

Speaker 9 (09:06:47):
More deeply.

Speaker 1 (09:06:56):
As you focus now.

Speaker 9 (09:06:59):
On the bottom of your legs machines and your card muscles.

Speaker 1 (09:07:04):
The bones between your knees and your feet incorporate, and course,
your ankles so important.

Speaker 9 (09:07:22):
Anyone that's had.

Speaker 1 (09:07:24):
Even like the slightest sprain.

Speaker 9 (09:07:27):
Of an ankle, who knows how how much we take.

Speaker 1 (09:07:34):
Our ankles are granted, And it's kind of strange in
a way when you think that. You know, logically, our
wrists are a lot thinner than the rest of their arms,
which is okay, it doesn't I can't see any problem

(09:07:56):
with that, you know, just picking stuff up by our
ankles so much thinner than the rest of our legs
and from a physics perspective, a logical even it doesn't

(09:08:18):
really make sense that all this weight will ultimately be
resting on your ankles then leading to your feet, that
thin area, thin bone. Yeah, it does so much great work.

(09:08:46):
Supports us, supports our body for a lifetime, helps us
to balance, helps you to get around and be mobile.

(09:09:12):
And there's the calf muscles. Of course, when I was younger,
I couldn't see the point in calf muscles. Didn't seem
to do anything. Okay, if I walked around on tiptoes,
then my.

Speaker 9 (09:09:30):
Calf muscles get some work. But of course that's not true.
The calf muscles are being used whenever we use her legs.

Speaker 1 (09:09:45):
And your shins there to protect your lower legs, shaped
and away almost as a protector, with the bone leading

(09:10:11):
of course to your ankles.

Speaker 9 (09:10:16):
In your feet.

Speaker 1 (09:10:21):
But I'm not going to focus on your feet.

Speaker 9 (09:10:23):
We're just going to focus on the legs.

Speaker 1 (09:10:27):
I realize now that I've mentioned your feet, it probably
focus on them anyway, So maybe I should focus.

Speaker 9 (09:10:37):
On your feet a little bit.

Speaker 1 (09:10:42):
You can have them in your awareness the same as
you have your thighs.

Speaker 9 (09:10:48):
In your awareness, even though we haven't been.

Speaker 1 (09:10:51):
Focusing on your thighs.

Speaker 9 (09:10:54):
For a few minutes.

Speaker 1 (09:10:57):
And you're focusing on your ankles, there's still that sensation
of comfort in your thighs, and it's that movement of

(09:11:23):
energy because the thighs hold.

Speaker 9 (09:11:29):
Lots of different sensations. Of course, there's the muscles and
the big strong muscles that we have in our eyes.
But the skin on the outside of the thighs, as

(09:11:53):
in the outside of all of our body, can be
very sensitive, sensitive to the touch, sensitive.

Speaker 1 (09:12:08):
To temperature, and inside your thighs the bones, there's the muscle,
there's the blood, vessels, the art trees, all this stuff

(09:12:28):
inside your thighs, and I guess sometimes it'd be nice
if you could actually put your fingers inside your thighs
and message. So if you can message on the outside,
because to be able to get deep into the muscles,

(09:12:52):
to be able to just message inside your fies, message
in the bones, if you leave.

Speaker 9 (09:13:02):
Massage in or the veins and just gently healing the
vice and you can move it down.

Speaker 1 (09:13:19):
Messaging inside your knees.

Speaker 9 (09:13:22):
It's a message in those bones, but with healing fingertips,
spreading that healing energy deep into the choice of your knees.
Of course, there's the.

Speaker 1 (09:13:41):
Back of your your need and the inside increase where
your need is.

Speaker 9 (09:13:50):
It's a really sensitive area. Really that's 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, a crease in your legs. It's almost it's

(09:14:14):
like a part that has a sensitivity, which is a
little bit different because it's protected by your legs. Would

(09:14:37):
you imagine putting the.

Speaker 1 (09:14:40):
Fingers into that crease on your legs, followed in between
your legs, you can just message.

Speaker 9 (09:14:52):
With your fingertips. Imagine your fingertips.

Speaker 1 (09:14:56):
Going inside message in a muscle tissue. You can of
course feel the bones of your.

Speaker 9 (09:15:10):
Knees hidden fro your fingertips. And then you should go
down to your calf muscles, and that's the part I'd
like to be able to really put my fingertips deep

(09:15:32):
inside my calf muscles.

Speaker 1 (09:15:36):
Massage in every single tissue of that muscle, heathing.

Speaker 9 (09:15:45):
Every part, and then doing the same for my shins.

Speaker 1 (09:15:57):
Massage in gently, straight in the bones, generally stroking.

Speaker 9 (09:16:04):
Them, healing and loving way, because it deserves to be
treated as the precious bones that they are. Our legs
are so precious as in all the other parts of
our body, the more precious of amyture on the planet.

(09:16:37):
When you start to think about.

Speaker 1 (09:16:43):
Relegs in this.

Speaker 9 (09:16:45):
Way, can change your perspective. It might sound a bit
silly to start with the idea of having love for

(09:17:05):
your legs.

Speaker 1 (09:17:07):
Show an appreciation, you advise.

Speaker 9 (09:17:14):
Wants them to be able to put your hands in.

Speaker 1 (09:17:18):
Your eyes, the message the muscles and the bones.

Speaker 9 (09:17:27):
You get your fingers deep in there, releasing all attension,
just to show how much you care about your legs,
what you care for, what your licks do for you regularly,

(09:17:53):
your needs, your cars, your ankles.

Speaker 1 (09:18:01):
The strength of your ankles, considering how thin they are
compared to the rest of your legs, especially your eyes,
yet they're so strong, so alexible, absolutely amazing things.

Speaker 9 (09:18:28):
The ankles are truly a gift because of what they
do for you, supporting all that weight, regardless how what

(09:18:50):
weight you are, even if you only ete stones, there's
still a lot of weight in these little ankles. H Now,
I'm not heavy, you ain't stand double that, yet my

(09:19:11):
ankles support my body all the time. What they do
keep on a side. Really don't want to sit down,
listen well, next day, my feet people will say the

(09:19:36):
toast lap, I'm so happy.

Speaker 1 (09:19:58):
The legs.

Speaker 9 (09:20:01):
Really are amazing. And then the talk about the talk
about your releases. Probably possibly if one of the most teams,
the most bulling things you've ever heard anyone say, possibly

(09:20:22):
can pull you or not. Everything I said is true.

Speaker 1 (09:20:29):
Relax are amazing. Your relaxed deserve.

Speaker 9 (09:20:43):
Not just respect, but they deserve to relax deeply. They
deserve to take some time out of the day. They

(09:21:06):
just leckering completely. Legs really can relax because the legs

(09:21:44):
are saying such a most very important part for your
body and your electu negs. The rest of your body
also naturally follows that journey of comfort. I feel it

(09:22:14):
in my hips. My hips fill really loose, and all
say my lawer back as well.

Speaker 1 (09:22:26):
My lower back will really feels it's been stretched.

Speaker 9 (09:22:31):
Even though I'm just sitting in a chair and there's
a stretching as far as I'm aware of that I'm doing.
It's almost as if the muscles are just relaxed so
much that there is a natural stretch. This attention has

(09:22:51):
reduced a lot and a melody kept down for ten

(09:23:13):
pouns of one, and you can continue to fill wonderful nine.

Speaker 1 (09:23:35):
Eight seven, six, five.

Speaker 12 (09:23:52):
Four three. H h.

Speaker 9 (09:24:11):
Really, I'm just gonna countdown and five down to one,
and as a countdown you just focus on the numbers,
just the numbers counting down. I notice how you feel

(09:24:41):
in this moment as you hear the numbers counting.

Speaker 1 (09:24:46):
Down, knowing that those numbers counting down represents, yeah, feeling calm,
not just in your body.

Speaker 9 (09:25:02):
That will say relaxing your mind.

Speaker 1 (09:25:09):
I'm just noticing, fel there's nothing to do, there's nothing
to say, there's nothing to think about, starting.

Speaker 9 (09:25:23):
Weird number five four three. Yeah, why did you notice.

Speaker 1 (09:26:15):
The gradual.

Speaker 9 (09:26:19):
Letting go.

Speaker 1 (09:26:22):
With the tension in your body? It may also begin
to notice and be aware of how your mind is
starting to slow down.

Speaker 9 (09:26:41):
This is just a natural thing that happens.

Speaker 1 (09:26:48):
It's not really a special procedure. It's just natural because
it's your body relaxes, your mind also starts to relax.

Speaker 9 (09:27:00):
And the more microaxes, the more your body relaxes. Just
the continuous.

Speaker 1 (09:27:07):
Circle of relaxation, and it is that calmness that comes from.

Speaker 9 (09:27:20):
Relative quietness. You know, you can even if this background
sounds either your side online, it's still can to be
quite gone. You know, you haven't got the television on,
there's no music in the background, and the mess you're

(09:27:42):
listening to, so we call the wit music to us.

Speaker 1 (09:27:49):
You're very likely not going.

Speaker 9 (09:27:50):
To be sitting in a room with other people.

Speaker 1 (09:27:53):
Of course, you might keep it.

Speaker 9 (09:27:56):
Generally, it's more idea if you can do this on
your own, so no distractions, and when you stop thinking
about stuff, relaxation automatically rises. The sense of comfort starts

(09:28:28):
to grow, and.

Speaker 1 (09:28:34):
Without trying to build it up into something fantastical, something magical,
this is just a natural process, something that's easy to

(09:28:56):
accomplish if it's almost a sense of relaxing completely happens.

Speaker 9 (09:29:07):
Really when you put no effort into it.

Speaker 1 (09:29:11):
It's not something that you can really force. It's something
that happens naturally. And parts of the process of this
recording and others.

Speaker 9 (09:29:32):
Is simply to allow you to take advantage of this
space this time. It's just letl to just be here,

(09:30:01):
to be in hue with how you feel, yet with
the intention done of wanting to relax deeply and maybe

(09:30:26):
even to fall asleep, depending on what is to you
wish for yourself.

Speaker 12 (09:30:37):
In this moment.

Speaker 1 (09:30:45):
As we know, Relaxing is the majority of the process
of falling sleep.

Speaker 9 (09:30:56):
Yet to perfall a sleep part is the time you
did at the end, the deeper relaxing to become easier,
be fine yourself drifting. You can also chose stay.

Speaker 1 (09:31:33):
Focused on my voice and really enjoying the process coractually relaxing.

Speaker 9 (09:32:03):
Each muscle in your body endlessly and just observing the sensation.

(09:32:35):
I'm letting go completely this time we count from six
thout one.

Speaker 18 (09:32:58):
When we can let it.

Speaker 9 (09:33:01):
Mind tom down more with each them, can we say,
actually deal t s way so six fe.

Speaker 17 (09:35:00):
Attatatatatatatatatatta.

Speaker 18 (09:36:00):
Why do you? Where don't you?

Speaker 9 (09:36:27):
Why sleep?

Speaker 18 (09:36:30):
Why now?

Speaker 9 (09:36:34):
Sinking deeply.

Speaker 12 (09:36:41):
Until you have.

Speaker 9 (09:36:42):
Say she frets whine, then let you stand in song?

(09:37:06):
Thoughts still there? Thank you some stocking thought stuff, some reason,
perhaps the attention.

Speaker 1 (09:37:28):
What can do this?

Speaker 18 (09:37:35):
Thank you?

Speaker 1 (09:37:35):
What the next thought.

Speaker 9 (09:37:40):
Spoken? And spots.

Speaker 12 (09:37:49):
I do that's what's down to spend.

Speaker 9 (09:37:52):
Then that's what's spoken. Love towards the stook stok s.

Speaker 18 (09:38:05):
No bad.

Speaker 6 (09:38:08):
This spy.

Speaker 18 (09:38:11):
Boy. Just calm down, slow down, w down.

Speaker 9 (09:38:26):
Now you should eat somethings, wins.

Speaker 18 (09:38:40):
Come down the storm and set down the world, reach snow.

Speaker 9 (09:38:49):
Sportmation, spring down this blow that's cook about.

Speaker 1 (09:38:59):
Us?

Speaker 9 (09:39:00):
What's it?

Speaker 12 (09:39:04):
The response.

Speaker 9 (09:39:11):
To this.

Speaker 18 (09:39:14):
Not a way.

Speaker 12 (09:39:16):
Steeply.

Speaker 1 (09:39:21):
Do I know.

Speaker 12 (09:39:28):
THETT through it? Last the GLOS.

Speaker 18 (09:39:46):
Said, ASTs.

Speaker 1 (09:41:37):
Good.

Speaker 9 (09:42:20):
What

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(no music) (10 hours) Hypnosis for IBS & Digestive Disorders Relief | Jason Newland | 14th August 2025

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}(no music) (10 hours) Hypnosis for IBS & Digestive Disorders Relief | Jason Newland | 14th August 2025