(music) (10 hours) ADHD Hypnosis for Focus and Calm | Jason Newland | 14th August 2025 - Relax & sleep hypnosis daily

Episode Transcript
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Speaker 1 (00:00):
Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.
Please only listen when you can safely closualize. This is

(00:25):
hypnosis for ADHD, focus and calming. Now this is my
replacement for professional medical help from a doctor or you know,

(00:49):
psychiatrist or therapist, So please only listen to this with
the permission of your doctor or medical special list. So welcome.

(01:13):
This is I've created this to help you to improve
focus and calm your mind. And the one thing I've
been a little bit concerned about before starting this is

(01:35):
the fact that I clearly talk quite quietly and quite slowly.
So I hope that's okay. My natural speaking volved must Yeah,

(01:58):
I generally don't speak loudly, and I don't I'm not.
I don't talk quickly generally sometimes, but you know, generally,
you know, just this is my colored speed of talking.

(02:22):
S understand that well. I hope that it's not frustrating,
that's all. And you may be wondering what's going to happen.

(02:43):
What am I going to say next? What I would
say is maybe wrap your mind around the idea of hypnos.
What do you think is, what do you believe hypnosis

(03:06):
is maybe you've seen hypnosis on television or on YouTube
where they're doing stage hypnosis and getting people to forget
their names or be stuck on the floor or think

(03:29):
that they're aliens and you know, you know wherever and
the audience are laughing, and or maybe you've seen videos
of people being hypnotized on the street where their hands

(03:52):
are stuck together and they're unable to move, or maybe
they can't you know, they're giving a bunch of numbers
to say, or count their fingers one, two, three, four
five For some reason they can only count four, like

(04:17):
where's the finger gone? Things like that, which can be
a bit perplexing. See, I don't do that kind of stuff.
This is more for hopefully therapeutic reasons and therapeutic benefits

(04:47):
to those of you that are listening. And some hypnosis
can be very quick sounds very slow. Now I could

(05:15):
do the quick hypnosis, but it wouldn't really, it wouldn't
fit me as it were, because I don't. I don't
do anything quickly really, or not most things. But it

(05:41):
hasn't always been this way, and I learned to slow down.
There's been times when I've been very, very unfocused and

(06:04):
very overactive, let's say, in the past, and reactive also.
And what I did is I started to learn meditation, mindfulness,

(06:32):
hypnosis nearly thirty Yeah, nearly twenty eight years ago, I
was learning trying to learn hypnosis. Yeah, nineteen ninety eight.

(06:53):
I was trying to learn meditation even earlier than that,
at ninety four. Ways to calm your mind and anything

(07:17):
that helps, I think is welcome. Anything that helps is
a positive. So I'd like you to find a quiet,

(07:44):
comfortable place where you won't be disturbed, and you can
settle into a cozy position and allow your body to relax,

(08:07):
whether it's lying down or sitting in a comfortable chair
that supports your body, whether you're listening during the day
or bedtime, this session will guide you towards better concentration
and inner peace because when you listen to me, you

(08:35):
listen to my voice almost it's like an activation to
your mind to slow down and continue to slow down.

(09:03):
It's almost like having a spring clean in a way.
If you imagine your mind a big room with loads
of massive windows, and you open those windows and it's
a winded day, and that wind's just blown through, blowing
everything away, and maybe their room is full of things

(09:29):
to think about, all written on pieces of paper, thousands,
hundreds of thousands of pieces of paper, all piled up,
but now they're being blown around. In fact, they're being
blown out of the window through the wind, blowing everything

(09:49):
out of the window, eventually leaving that room bear an empty,
peaceful and calm. So there's breath work, guided imagery and

(10:09):
positive affirmations to help ease restlessness and encourage mental clarity.
And all you need to do is listen to my
voice and give yourself permission to relax completely. As we
begin this journey of focus and calm, you can just

(10:37):
notice your breathing. Perhaps take a deep, brief breath rather
through your nose and slowly exhale through your mouth, and
feel your eyes softly closing as you begin to turn
your attention inward. As you allow your body to sink

(11:02):
into the surface beneath you, you can notice how it
fully supports your weight, so that you can just let
go out of any need to hold yourself up and

(11:23):
take another gentle breath in and exhale slowly. And this

(11:45):
is your time to let go, to sent to yourself
and to find calm in this present moment now, simply
notice your breathing as it flows naturally. Don't worry about

(12:10):
changing it. You can just observe the cool air as
you inhale, and warm air as you excel with each
soft breath out. Imagine releasing any tension or overstimulated energy,

(12:47):
breathing out any distractions or stress, letting them drift away
with your breath. And if your mind is busy, that's okay.
Just keep returning your focus to the breath, as if

(13:10):
each exile carries away a little more day's noise. And
you can also be reminded of that big room with
the windows open and the wind blown through, blowing everything out,

(13:30):
calm and everything down. Bringing your attention to the top
of your head, imagine a warm, gentle light glowing there,
carrying a feeling of relaxation and calm. As you focus

(13:52):
on this warm light, allow it to begin flowing down
slowly over your forehead, softening any tension, and feel it
melt away any tightness around your eyes and let it

(14:20):
warm and relax the tiny muscles there. As the light
southes your temples and your cheeks, and it unhooks your jaw,

(14:40):
you might let your lips part slightly as your jaw
muscles are loosen. Now the soft south thing or light

(15:03):
moves into your neck and shoulders, melting away any tightness
or heaviness you've been carrying. With each breath, you let

(15:27):
your shoulders drop a little more release in the weight
of the day, and as you allow this wave of
relaxation to continue flowing gently down your body, it spreads

(15:54):
to your shoulders, through your arms, all the way to
your hand, hands, and fingertips, feeling a pleasant war and
heaviness in your arms as they relax completely. And the

(16:19):
light now softens your chest and your upper back, bringing
calm and ease as it radiates through your abdomen, relaxing

(16:40):
your stomach as you soften your lower back and hips,
and the warm relaxation travels down each leg, through your thighs,

(17:04):
your knees, into your calves and feeling it moving into
your ankles, your feet, and all the way down to
the tips of your toes. And with every breath, your

(17:34):
entire body grows more comfortable and ground it and you
might even imagine roots extending from your body into the earth,
anchoring you in safety and peace, connecting you to the

(18:08):
healing earth. As from the top of your head to
the dips of your toes, a tranquil, heavy calm is
setting in and you become more and more at peace. Now,

(18:48):
let's deepen this relaxation with your breath and take a slow,
deep in hell to count four one two three four.

(19:16):
Now hold that breath for a moment one two and
exhil gently to the count of six one two, three, four,

(19:39):
five six, And notice your body relaxing even more deeply
as you breathe in this steady rhythm again, breathing one two,

(20:10):
three four, fill in your lungs with soothing air, holding
just for a second, and breathe out one two, three, four,

(20:34):
five six, allowing any remaining tightness to melt away. And
you can continue this cycle at your own pace, letting

(20:59):
the count anchor your attention. And if your mind starts
to wonder, that's all right, just simply bring your focus
back to the gentle counting and breath. And each breath

(21:26):
is an opportunity to begin again to focus calmly, and
feel yourself drifting deeper into relaxation as you're breathing finds
a slow, easy rhythm. Now imagine yourself in a place

(21:57):
that feels very peaceful and safe, fear, a place where
you can concentrate easily. Perhaps you find yourself in a quiet,

(22:19):
sunny forest. The soft golden light filters through the leaves
of the tall trees. The air is fresh and cool
on your skin, and you hear a gentle breeze rustling

(22:43):
the leaves above, and maybe the distant sound of a
small stream flowing calmly in the distance, and birds are

(23:04):
singing softly in the trees. Their melodies bring in a
sense of comfort and tranquility. As you take a moment
to absorb this scene, the soft colors of nature, the

(23:27):
subtle sense of earth and wood, and the feeding of
a calm world around you, and everything is still inserene,

(23:47):
and you feel completely at ease. Now begin to walk
slowly along a path in this forest, and with each

(24:07):
step you take, just notice how your body feels lighter
as you're walking on soft supported ground. Each footstep brings
you closer to a place of deep focus and clarity.

(24:31):
And there's no rush. You're simply wandering peacefully step by step,
and with each movement you can fill your mind, becoming clearer.

(24:52):
And after a short while, you come to a small
clearing among the tree and the ground there is covered
in soft grass and moss, and you desire to sit

(25:14):
down or perhaps lie down on this comfortable green carpet
as you feel the solid earth supporting you beneath the
softness of the grass. And this clearing is your own

(25:40):
safe space, a place where you feel perfectly calm, focused
and at home. And then this space, your thoughts and
feelings are completely okay and you can arise and flow

(26:06):
freely without any judgment or pressure because you are just
simply present, relaxed, and open. Now, as you sit quietly

(26:37):
in your safe space, you notice a small wildflower nearby,
growing amidst the grass. Now, take a moment to gently

(26:59):
focus on this single flower. You can see its color,
perhaps a soft blue or a bright yellow, and notice

(27:21):
the delicate shape of its petals, and watch as it
sways ever so slightly with the breeze. As you allow

(27:44):
this one simple, beautiful thing to hold your attention for
a while. And if other thoughts, memories, or feelings float

(28:06):
into your mind, that's all right. You can just acknowledge them,
let them be for a moment, and then gently guide
your focus back to that flower. And just as you

(28:34):
return your focus to your breathing earlier. Now you return
it to observe in the details of this flower, and
you can use it as an anchor for your mind,

(28:59):
a single goal point that brings you back to the
present whenever your attention wanders. You may find that the
longer you gaze at the flower, the more still and
focus your mind becomes. And even in this peaceful place,

(29:33):
it's natural the thoughts to arise now and then, and
you might suddenly remember something you have to do later on,
or perhaps your mind might try to distract you with

(29:57):
rander ideas. And whenever a thought pops up, just imagine
it as a fluffy white cloud drifting through the sky

(30:19):
of your mind. And notice the thought cloud floating in
and simply watch it drift by overhead. And you don't

(30:41):
need to chase after it or engage with it. You
can just observe it curiously for a moment and then
let it go on its way. With each thought that

(31:09):
comes can be treated disgently, recognized, then allowed to pass,
allowed to just let them go, because you see that

(31:31):
those clouds have thought gradually floating away out of sight,
moving away, far away, But you remain here, calm, and

(31:52):
grounded while the thoughts come and go. It feels good
to realize that you can let your thought pass by
without getting caught in them. You can just observe them

(32:19):
coming and going. Now, take a slow breath in, and
as you excel, feel the calmness growing inside you. You
are becoming an even more peaceful observer of your own mind.

(32:46):
And each breath deepens your connection to this moment, ground
in you in the here and now. As you realize
that you are not your thoughts. You are the steady,

(33:12):
quiet presence that watches those thoughts. And there's a big
quiet part of you that is always centered and aware,

(33:35):
and no matter what thoughts or feelings come and go,
rest in that awareness for a few moments, breatheing slowly
and being present. Now, imagine a wave of clarity washing

(34:18):
over you from head to toe, like a soothing ripple
of water through your mind and in your mind's eye.
Visualize that there is a clear, still lake in the

(34:42):
middle of this forest clearing, and this lake represents your mind.
And see how calm and glassy the water is as
it reflects the sky, and if any remains in rapports

(35:12):
of disturbances appear on the surface. They are gently settling down.
Now as the water becomes completely smooth and tranquil, your

(35:38):
mind is just like that lake, clear, still and serene.

(36:00):
Do you feel a quiet confidence as you gaze at
this lake, knowing that it symbolizes your own focused mind?

(36:22):
And in this moment, you are calm, You are focused,
and you are capable of directing your attention where you
wanted to go, enjoying this feeling of mental stillness and strength.

(36:49):
Now your body and mind are now deeply relaxed, and
you've a wonderful inner calm. And in this state, let's
introduce some positive thoughts and ideas to help you build

(37:15):
even stronger focus and self confidence. And you can repeat
these affirmations silently in your head, or simply just listen

(37:37):
to them and allow them to sink in, deeply, sink in,
knowing that each affirmation is true for you, And you
may even imagine the words gently echoing in that calm

(38:01):
lake of your mind. I am calm, I am focused,

(38:37):
I am at peace. I have the power to guide

(39:02):
my thoughts and find clarity. Each time my mind wanders,

(39:27):
I bring my attention back gently and without judgment. I

(39:52):
trust my mind and now I know that I can
focus when I need to. And as you absorb these

(40:20):
ideas and notice how they make you feel, you might
feel a lightness or warm in your chest issue you

(40:42):
affirm your ability to relax deeply, can concentrate, and you

(41:08):
can direct your mind. You can stay calm. And every
time you practice this focus, it will get easier because

(41:33):
you're training your brain to work with you and you're
already doing so well. And you can let a sense
of confidence and self trust grow within you with every

(41:58):
affirmation you accept. Now, in this peaceful state, just allow

(42:29):
yourself to reflect on the unique qualities of your mind.
Because you may have ADHD and you know it can
bring challenges like distractability or restlessness, But these are just

(42:54):
one side of the story. And on the other side,
there are so many strengths and gifts that come with ADHD,

(43:15):
and you can take a moment to acknowledge those positive
traits in yourself. For instance, the same active mind that
sometimes wanders off is also incredibly imaginative and creative, and

(43:44):
you have a natural curiosity about the world, always noticing
things others might miss. You might even say that your

(44:09):
mind loves to explore and that curiosity is a wonderful strength.
As you think about your energy and enthusiasm that lively

(44:41):
spark inside you, and that energy can be channeled into
passion and productivity, fueling you to pursue things things that
you care about with great zest. And consider your ability

(45:13):
to intensely focus on something that you love or find interesting.
Perhaps you've noticed how you can get super absorbed in
a hobby or a game for hours, and that is

(45:38):
also sometimes called hyper focus, and it's like a superpower
of ADHD that lets you dive deeply into what truly
matters to you, and not everyone can concentrate as powerfully

(46:04):
as you can when you're really interested. Your mind can
also think outside the box, coming up with ideas and
solutions from unique angles that others might not see. And

(46:29):
this innovative thinking sets you apart from a special advantage
that you possess. You can take pride in these qualities.
You know, your creativity, your curiosity, your capacity for hyper focus,

(46:56):
your dynamic energy are much more because these traits are
part of what makes you who you are, and they
can help you achieve great things. Even traits that seem

(47:25):
challenging have an upside. Being Impulsive can also mean being
spontaneous and brave, and being sensitive means you're empathic and

(47:49):
feel things deeply. You might also notice that you're very
adventurous and resilient and despite difficulties, you keep going and
you keep adapting, and all of those strengths woven into

(48:23):
the fabric of ADHD and into you. Let you appreciate yourself,
Allow yourself to feel a sense of appreciation for your new,
unique mind and its talents, because you're not broken at all.

(48:54):
You are brilliantly you in your own way, with a
brain that just works differently and can do amaze and things.
Now invite a feeling of compassion and understanding towards yourself

(49:24):
because you deserve it, and remind yourself that it's okay
to face challenges because everyone does. And what's important is
that you treat yourself with the same kindness you would

(49:45):
offer a friend. And you are learning and growing each
day and you're doing your best. Just give yourself permission

(50:13):
to be patient with your progress. And if you make
a mistake or lose focus, it's all right. And instead
of criticizing yourself, you can gently encourage yourself to try again,

(50:37):
just as we practice bringing attention back without judgment, and
by being kind to yourself, you replace any old feelings
of shame or frustration with hope and resilience, and you

(51:04):
learn to work with your brain instead of against it.
And this self compassion is truly powerful, and it melts
away any stress and builds up your confidence, helping you

(51:26):
to bounce back from setbacks every time. In fact, experts
notice that mindful self compassion can reduce harsh self criticism

(51:52):
and create a much kinder inner voice that sounds nice.
Just feel how much lighter you become as you let
go of self judgment. You can forgive yourself the past

(52:17):
difficulties as you embrace a new positive way forward. As
your picture now how you will carry this understanding into
your daily life. You can envision yourself in a situation

(52:44):
that normally challenges your focus, perhaps sitting at your desk
or study or work, or in a classroom listening to
your teacher doing homework any evening, wherever the scenario is,
and you can see your future self in that scenario,

(53:08):
remaining as calm and focused as you are right now.
And maybe you imagine writing or reading with a gentle
concentration or completing a task step by step with confidence,

(53:40):
and you feel the same relaxed alertness that you do
at this moment. And if a distraction appears, maybe a noise,

(54:01):
a stray thought, you just stay composed and you might
notice the distraction briefly, but then you let it go,

(54:21):
just like watching a cloud drift by, and return your
attention to your task because you are patient and persistent,

(54:49):
focusing just on one thing at a time. And notice
how well you can concentrate in this image and how

(55:17):
good it feels to accomplish your task with clarity. You
might even feel proud of yourself in that scenario, knowing
you've done what you've set out to do and this
can't focus is your new superpower and will be with

(55:44):
you whenever you need it in real life. Now allow
yourself to feel, to truly feel the happiness and confidence

(56:05):
from this success because you can do this. You have
all the tools within you. Your creative, curious, powerful mind is

(56:26):
also a focused and steady mind when you give it
the chance, and every day you'll get a little better
at you use in your focus. And every small victory

(56:51):
is a big step forward as you remember to celebrate
those steps and to be kind to yourself always. You're

(57:16):
learning to trust yourself and you believe in yourself more
and more. Now you've done a wonderful job in this session,

(57:37):
and now it's time to gently conclude this hypnosis journey,
and you have a choice for how to finish, depending
on whether you need to resume your day or drift

(57:59):
off to slap. Just take a moment to notice how
relaxed and positive you feel right now, as you know
that all these good feelings, the calm, the focus, the

(58:22):
self compassion will remain with you long after this session
has ended, supporting you in your daily life. And when
you're ready, follow the next steps for even waking up

(58:48):
or drifting off into a deep sleep if it's daytime
and you need to rewaken and refocus on your day.
To start by taking a nice, deep, energizing breath, and

(59:14):
you can begin to wiggle your fingers and toes, bringing
gentle movement back into your body. You feel the waking
energy flowing into your arms and legs, and I'll kind
of count from one to five, and with each breath

(59:34):
you become more alert and awake, carrying this calm focus
with you the rest of the day. One starting to wake,
feeling energies in your body to becoming more aware of

(59:59):
the room around you, sounds and lights. Returning. Three feeling clearer, refreshed,
and focused as if you've had a wonderful rest. Four

(01:00:32):
almost fully awake. Now take another deep breath, filling your
lungs with fresh, bright energy, and five open your eyes

(01:00:53):
fully awake, feeling calm, focused, and ready to continue your
day with a clear mind. Just take a moment to
stretch your arms and shoulders if you want, and you

(01:01:14):
are alert, confident, and ready to use your focus and
creativity in anything you do today. Now, if it's bedtime
or you're ready to drift off into a sleep, you

(01:01:34):
don't need to do anything at all extept Just stay relaxed,
continue to lie here peacefully, feed in the heaveness of
your body as it sinks into the bed, as every

(01:01:54):
breath takes you deeper into a state of drowsy comfort.
And there is nothing else you need to do tonight,
and nowhere else you need to be. You can just
lecko completely. Now, feel how cozy and safe you are

(01:02:27):
with your eyes closed, and they will remain closed as
you begin to drift into a deep RESTful sleep, and
any thoughts that come will now simply turn into a soft,

(01:02:51):
dreamy images and then fade away. And as your mind
is quiet, your body is relaxed, and from the top

(01:03:16):
of your head to the bottom of your feet, you're comfortably.

Speaker 2 (01:03:23):
Warm, calm, and sleepy.

Speaker 1 (01:03:37):
Allow the deep calm we created to carry you effortlessly
into sweet, healing sleep, and tonight you will sleep soundly,
and your unconscious mind will remember all of the positive

(01:04:02):
messages you heard, and you will continue working gently for you,
helping you focus and feel calm even after you wake.

(01:04:24):
So for now you can just enjoy this feeling of
complete peace floating into sleep. Good night, and sleep well.

(01:04:49):
Thank you for listening. Remember to be kind to yourself,
because you deserve to be happy. Be gentle with yourself.
You deserved to feel safe lots of love by relax

(01:05:41):
in a more deep and meaningful way, maybe in a
way that can not just allow you to feel calmer
now and throughout the time we spend together here, not

(01:06:10):
just relaxed at the end of the recording when it's
finished and you can enjoy that sense of comfort and peace,
but also I think it would be nice to have

(01:06:41):
those feelings of relaxation continue for longer after the recording
has ended, so that you can still benefit from listening

(01:07:13):
to my voice, maybe in a few hours time, perhaps tomorrow,
and then by listening regularly, especially if you find like

(01:07:35):
some people do and myself as well. Sometimes I find
one particular recording that really resonates with me, and I
just listen to it over and over again every morning,
every evening. There was this recording from We're going back

(01:08:08):
to about nineteen ninety nine. It wasn't hypnosis, but it
was a guided visualization, so it kind of was hypnosis really,
and I managed to find it again and it still
has the same effect on me. And part of it

(01:08:32):
was the person's voice relaxed me. She just felt so peaceful,
and I'd look forward to listening to her in the

(01:08:55):
morning and in the evening. And I knew before even
pressing the play button that since I've done that, pressed
the play button. This is in the days of CD

(01:09:24):
players press the play button. In fact, it might have
even been a tape tape recorder. I'd lie down on
the bed and then even without necessarily listening to her

(01:09:50):
words because I had them memorized. Really, it was as
if my body knew exactly what to do, and the

(01:10:14):
muscles just almost went into automatic relaxation, and I remember

(01:10:36):
my mind would slow down. Now. Now, I was listening
to this recording in the early days of learning hypnosis,

(01:11:00):
and long before I ever made any videos or audio
recordings myself, because I didn't start doing that till two
thousand and six. But I knew, I knew how helpful

(01:11:30):
I found being able to just let go, to have
that trust in the person that I'm listening to, knowing

(01:11:55):
that it's going to be just as relaxing, if not
more so. Each time you hear my voice, you may
feel the same. Some people have been listening to me

(01:12:24):
for over a decade, maybe not solidly, obviously not twenty
four hours a day, but maybe people come back.

Speaker 3 (01:12:46):
Some people may be listen every day.

Speaker 1 (01:12:59):
That's something that I do which you may not realize
by listening, is when I record these recordings. Now, for example,

(01:13:30):
I also am affected by the words that I say.
So if I set you focus on your feet, notice

(01:13:53):
your feet relaxing, I will be focusing on my feet.
I will be noticing my feet relaxing. If I said

(01:14:22):
focus on your hands, and maybe notice the difference between
each hand. Perhaps notice the air in the room, the
temperature of the room. On the backs of your hands,

(01:14:53):
you may start to notice what almost feels like a
very light breeze, even though there may not be any
type of breeze at all where you are right now.

(01:15:19):
And as you become aware of your hands, I'm also
aware of how relaxed my hands are feeling now, and

(01:15:58):
when it comes to potentially drifting off to sleep, which
may be the reason you're listening, I also feel drowsy

(01:16:22):
when I make these recordings. I also notice my mind drifting.

(01:16:43):
In fact, at times I've actually fallen asleep without even noticing,
and then I carry on talking. And it's only when

(01:17:10):
I listen back to do the editing I hear snoring,
and I think I don't remember snoring. I remember talking.

(01:17:31):
This snoring was a pick turned up. That's why I
sound like when I snore, I get really into the
whole experience. I don't know how you feel, how relaxed

(01:18:07):
you feel in your feet, how relaxed you feel in
your hands. I have noticed more and more that the

(01:18:44):
more relaxed, deeper level of comfort you feel, the easier
your breathing becomes it's almost like that additional muscle relaxation.

(01:19:25):
So this allows you to breathe easier without necessarily focusing

(01:19:49):
on your breath, however, being able to notice the ease

(01:20:18):
in which you breathe so naturally you breeze so very

(01:20:44):
easily and smoothly. Whenever I imagine my breathing improving, when

(01:21:33):
I've got my eyes closed, I tend to visualize a
beautiful field with trees and flowers producing all that life

(01:22:05):
giving oxygen. And it feels nice to, if nothing else,

(01:22:41):
just taking some time away from everything, enjoying that feeling

(01:23:15):
of peace, serenity with a joyful heart. Time seems to

(01:24:06):
just drip by, so very slowly, relaxed, so deeply peaceful,

(01:24:51):
completely unattached to any thoughts whatsoever in this moment, completely free,

(01:26:00):
noticing that your mind has slowed down. Slowed down because

(01:26:52):
nothing really requires your attention. You can enjoy the physical

(01:27:21):
sensations of allowing the stress to drip out of your body,
d appear out of every part of your body, and

(01:28:02):
being released from your brain hung your mind. Slowly but surely,

(01:28:49):
the muscles in your legs relax res relxs, so very

(01:29:26):
deeply relax so deeply, and the feelings, the pleasant feelings

(01:30:07):
in your arms and shoulders, deepening each part of your

(01:30:31):
body further and deeper and deeper. Mm hmm, magician, the

(01:31:12):
feelings in the back of your neck, the feelings in

(01:31:39):
your wrists, muscles, in the front of your body, I

(01:32:27):
will say, feeling peaceful, deeping. There's a sense of peace

(01:33:16):
spreads through your very cool even when you focus on

(01:33:56):
your mind. Her mind becomes a slowerven deeper, relaxing, so

(01:35:19):
very slow. Your stomach pa'st falling your stomach, your back. Notice,

(01:36:36):
Notice how relaxed you now feel in the hole of
your back. In a spy from your brain all the

(01:37:27):
way down the middle of your back, sending and receiving
millions of messages every day, decomfort increasing deeply relaxed, him

(01:39:06):
RELs spreading those signals down your spine or cord into
a every part of your body, your shins and your calf, muscles,

(01:40:07):
your elbows, Feelings of peace and tranquility spreading through your body,

(01:40:42):
tips of your toes, to your eyes, your fingers, all
the way to your lower back. Let think of re

(01:41:15):
I think of place, rifting mind, just wander in a way,

(01:42:24):
happy to let go, let go completely, let her said,

(01:43:05):
tranquil your whole body enjoy a sense listening God he

(01:44:07):
more pace, joy space, this space of peace and safety.

(01:46:33):
So fairy relaxed us ussis letting go. Maybe we can

(01:48:32):
just focus on the different parts of your body, just
to notice the forehead and your eyes Ju sailace, noticing

(01:50:13):
in the sense of complete freedom, absolute freedom, dress day

(01:51:31):
dress day, PA's wall energy, peace, to breeze, such.

Speaker 4 (01:52:28):
Ease, yeah, loose.

Speaker 1 (01:53:32):
You may have or may not have noticed your mind drifted, peaceful,

(01:54:36):
moveing even more deeply in the direction of total blissful pace,

(01:55:02):
bliss for peace, drift to to pace, So let him go.

Speaker 5 (01:57:31):
Peace of mind.

Speaker 1 (01:57:47):
Forty so rexed, so relaxed. A body feels almost invisible,

(01:59:02):
so the very relaxed paceful, So pay so relax like her,

(02:00:22):
And you could start to notice that you are feeling
more relaxed, even though I've not purposely focused your mind
upon that sense of physical comfort that is growing within

(02:00:49):
you throughout your body, and your mind starts to slow down,
And that could be almost in recognition of I guess

(02:01:10):
my speech not being particularly fast, and things just generally
feel calmer just by listening to my voice. You give

(02:01:36):
yourself an opportunity to take a break from the day,
take a break from your life as it is, and
to give yourself a rest, giving yourself permission to take

(02:02:00):
some time off, and to allow your body to relax
and allow your mind to slow down, which in turn
releases the tension and he stresses that you had in

(02:02:23):
your body. It's almost as if the parts of your
body just open up, allowing the negativity out and at

(02:02:45):
the same time replacing that negativity with positive healing energy,
which then fills your body up and your mind to
also starts to appreciate those feelings of increasing confidence, an

(02:03:21):
almost uplifting feeling, positive healing, an energy that spreads through
your body like a wave of comfort. And all this

(02:03:49):
comes from just allowing yourself a few minutes, maybe half
an hour, however long you want it to be, to
just rest and allow your mind and your body to

(02:04:20):
almost reset itself to the settings of comfort and relaxation, calmness,

(02:04:40):
which allows more room for feelings of pleasure and happiness
to move around your body and into your mind, almost

(02:05:03):
as if your mind and your body are sinking together,
almost mirroring each other. With that growing positivity and calmness,

(02:05:27):
and it feels nice, really does feel nice to know
that you are the one that has allowed yourself to
feel more comfort and to experience more of this deep

(02:05:58):
relaxation and spreading throughout your body. And as I focus
on each part of your body, you can notice that

(02:06:20):
that part becomes even more relaxed just by focusing on it. It
becomes even more calm and comfortable, just by focusing. And

(02:06:51):
as I move down your body, starting at your head,
the parts that you have already focused on or continue
to relax deeply, and those parts that have not yet

(02:07:14):
focused on or just automatically release any remain intention in
anticipation of even more comfort about to come. Now, I'm

(02:07:41):
going to start by focusing on your forehead. Just being
aware of the feelings of your forehead and any background
sounds like mister up at the pigeon can just allow

(02:08:03):
you to feel even more relaxed. Just means you in
the moment, this isn't this isn't a sterile environment. This
is the world. I live in the countryside, so there's

(02:08:27):
lots of nature sounds around. So as you focus on
your forehead, just notice how it becomes even more relaxed,

(02:08:47):
focus only on my voice and that part of your body.
Moving down to your eyes, focusing on your eyes, noticing

(02:09:11):
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,

(02:09:42):
your tongue, your teeth, and your guns. The hole of
your mouth relaxing, calm and loose. If you focus now

(02:10:04):
on your jaw, just the parts of your jaw ney,
your mouth, and your chin, but all the way up
the size of your face to your ears, the hole
of your jaw, feeling more relaxed and calm. Focusing on

(02:10:51):
your neck, the front of your neck and your throat
relaxing and loose and calm. The sides of your neck,

(02:11:11):
the right and left side of your neck relax and
loose and calm. And now the back of your neck.

(02:11:37):
Focusing on the back of your neck, letting go of
any tension that may have been there before, and enjoying
that sense of increasing comfort and release. Then you can

(02:12:07):
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 down to

(02:12:31):
the bottom of your back down to your lower back.
As you move up and down your spine, you can

(02:12:56):
feel the muscles either side of your spine relaxing even more.
And as those muscles relax, that sense of comfort starts

(02:13:19):
to spread outwards from your spine into both sides of
your back, the top of your back, the middle end
your lower back. And as you scan gently and slowly

(02:13:47):
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 to just

(02:14:08):
almost divide from each other, separating and almost melting. And
in your lower back there seems to be an extra

(02:14:29):
special feeling of comfort. The spreads into your hips, sit
down your lower back, into your hips, into the area

(02:14:53):
where your cosix are, and into your buttom and all
these muscles that spread bring your lower back into your
hip area start to melt, start to reading, let go,

(02:15:31):
and you know where about to focus on your shoulders.
Your back and your spine will continue to let go,
continue to relax so calmly, and as you focus on

(02:16:04):
your shoulders, you may notice they're already feeling really loose.
They're already feeding come and the fearing those muscles then

(02:16:48):
move from your neck into your shoulders. Feels so soft
and gentle, so smooth and calm, and the feeling in

(02:17:29):
your shoulders seems to spread deep into your shoulders, a
sense of relaxation, not just traveling deeply into your muscles,

(02:17:56):
but also relaxing with the bones and moving all the
way to underneath your arms, relaxing a whole area between

(02:18:18):
the tops of your shoulders and underneath your arms healing.
You feel so relaxed and comfortable in your shoulders, which

(02:18:46):
sends that deep healing message into your arms. You may

(02:19:09):
feel almost as if your arms are not even that
because they so relaxed, so deeply relaxed, so calm, so

(02:19:59):
mm hmm. The feeling spreading all the way down your
arms two elbows, including your elbows circumfort spreads your way

(02:20:46):
into wrists. Your forearmis and your wrists thing so heavy.
Yet at the same time, sunlight and gentle frey sne

(02:21:48):
now on your hands, your hands so peaceful in your

(02:22:26):
hands with a sensor real pace. It just seems to

(02:23:09):
feel so familiar when your hands relax deeply else your

(02:23:47):
fingers things you think it's hips moving your attention to front,

(02:25:28):
to your body. So comfortable, mov man, your focus to

(02:25:58):
your legs. Music like muscles in your fats and names

(02:27:44):
I relax comf muscles just shades because and the fathing

(02:30:23):
you faints sir, peaceful circolm sad, peaceful circolm s peaceful

(02:31:25):
sycom so peace f r sener pieace fall cycom that

(02:32:04):
deep relaxation. Just spread your chest stom, let you go everything.

(02:32:41):
So I'm gonna start counting down now from twenty down
to one. You can imagine in a way, it's like
just walking down some steps and each step or twenty steps,

(02:33:03):
and each step represents a level of comfort. Each step
represents a deepening of that comfort, and the fervies you

(02:33:28):
walk down those steps, the deeper and more relaxed you feel.
So starting with number twenty twenty, nineteen, eighteen seven, Jane

(02:36:15):
sixteenhhhh three four fi too well No eight sissie l

(02:47:18):
six five.

Speaker 6 (02:49:18):
Four Sissi.

Speaker 1 (02:52:19):
Community the US.

Speaker 7 (02:52:26):
US.

Speaker 1 (02:54:20):
And now as you focus on your eyes, We're gonna
count down from ten down to one, focusing just on

(02:54:49):
your eyes, your eyelids, the muscles around your eyes, your
eye walls themselves, a whole area that makes up your eye.

(02:55:20):
And as we count down from ten down to one,
whilst focusing on your eyes, you will become twice is

(02:55:41):
relaxed with each number counting down. That you may find
the on you want to do is to just drift

(02:56:03):
off to sleep. And if that's what you want, then
just allow yourself to do that. Now, focusing on your eyes,

(02:56:28):
I'm going to begin counting down from ten down to
one right now, ten nine eight seven four.

Speaker 7 (03:02:02):
Us stree.

Speaker 1 (03:05:51):
Two counting down from ten to one ten nine eight
seven six five four three two one. And maybe that

(03:06:36):
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.
They're like, you're counting down from ten to one, would

(03:06:57):
you expect me to do? Man, just to go with
floppy just because you're counting down. I could try it again,
but this time I'll go a bit slower this time,

(03:07:17):
as you focus on the whole of your body before
we focus on your legs, just notice how your body
does start to feel more relaxed with every number that

(03:07:45):
I count down ten nine eight seven, six five four

(03:08:43):
three one, And just notice how how you feel, generally,

(03:09:35):
how your body feels. It's not necessarily even about counting
down from ten to one. It's that space that you have,

(03:09:58):
that space between being active physically or mentally to just

(03:10:21):
sitting or lying down, just being there, not doing anything,
not saying anything, or needing to think about anything. So
it opens up a space, you know, a bit of
a space, a gap. And the more I came down

(03:10:48):
from ten to one, the bigger that gap becomes. So
there's that gap of calmness, comfort, relaxation. It's a nice feeling,

(03:11:14):
and it moves those stresses or discomforts physically or emotionally,
moves them away. Allows you to just slow down. Someone

(03:11:45):
to count a game from ten down to one, and
notice that gap widening, the gap, And as it widens,
it's almost like the stress and attention falls into the
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four,

(03:13:44):
three two one. Now, how did your body feel? Now?

(03:14:50):
Can you notice that? Do you feeling calmer? What are
you feeling more relaxed? As we now focus on your legs,

(03:15:32):
just your legs. We're just gonna start with focusing on

(03:15:53):
your thighs of course it's not the most exciting thing
to be doing, because I'm sure, like most of your

(03:16:19):
body is not a lot going on right now. Just
focusing on the whole of your thighs, the tops of
your thighs, the sides of your thighs, the bottoms of

(03:16:43):
your thighs, your outer thighs, and you're inner thighs. Basically
the whole of your thigh that leads into your hip
and it goes down to your knee joints. Now, this

(03:17:09):
is a big area. It's a very heavy area. It's
very strong, probably the strongest muscles in your body or
in your thighs. But I don't think we perhaps give

(03:17:40):
enough attention to our thighs. Perhaps we don't acknowledge how
important our thighs are two our lives, how much they

(03:18:15):
actually do for us all through our lives. And it
may seem to sound really weird, but I think that
all of our body parts, especially our thighs, needs some TLC,

(03:18:46):
a bit of love shown, a bit of acknowledgement, thank you,
gratitude for what our thighs do for us. And I

(03:19:14):
know this may sound a bit strange. Maybe you think,
why am I, surely I should be out in the
garden hugging a tree or something. Well, it's hard to
set a microphone up on a tree. That's why I'm

(03:19:35):
doing this indoors. Otherwise I wouldn't be outside hugging a tree.
I can't see the television from the tree. If you
move down to your knees gain such an important part.

(03:19:58):
And I think we don't lis necessarily. I'll speak for myself.
You know, I don't necessarily appreciate all that one needs
to do for me until I have a problem with
my knee. It's occasionally, if I ever maybe i'll bash it,

(03:20:20):
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 possibly not appreciated

(03:20:48):
until it's temporarily removed. You know, that's comfort. But as
you because on your knees, regardless of how your knees feel,
you can have that sense of gratitude and love to

(03:21:13):
your knees for all that they do for you, And
you can still have that attention on your thighs and
maybe notice how your thighs feel. Maybe you've noticed that

(03:21:37):
they are relaxing more deeply as you focus now on
the bottoms of your legs, your shins, and you carve

(03:21:59):
my source the bones between your knees and your feet,
incorporating of course, your ankles, so important. You know, anyone
that's had even like the slightest sprain of an ankle

(03:22:25):
knows how how much we take our ankles for granted.
And it's kind of strange in a way when you
think that. You know, logically, our wrists are a lot

(03:22:45):
thinner than the rest of our arms, which is okay,
it doesn't I can't see any problem with that because
we're just picking stuff up our ankles so much thinner
than the rest of our legs, and from a physics

(03:23:10):
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 thin area, thin bone. Yeah,

(03:23:39):
it does so much great work. Supports us, supports our
body for a lifetime, helps us to balance, helps you
to get around and be mobile. And there's the calf muscles.

(03:24:10):
Of course, when I was younger, I couldn't see the
pointing calf muscles, didn't seem to do anything. Okay, if
I walked around on tiptoes, then my calf muscles get
some work. But of course that's not true. The calf

(03:24:31):
muscles are being used whenever we use our legs and
your shins there to protect your lower legs, shaped in

(03:24:54):
a way almost as a protector for the bone, leading
of course to your ankles and your feet. But we're

(03:25:18):
not going to focus on your feet. We're just going
to focus on the legs. I realize, and now that
I've mentioned your feet, you'll probably focus on them anyway,
So maybe I should focus on your feet a little bit.
You can have them in your awareness the same as

(03:25:43):
you have your thighs in your awareness. Even though we
haven't been focusing on your thighs a few minutes, let
me focusing on your ankles. There's still that sensation of

(03:26:07):
comfort in your thighs, and there's that movement of energy
because the thighs hold lots of different sensations. Of course,

(03:26:29):
there's the muscles, the big straw muscles that we have
in our thighs, but the skin on the outside of
the thighs, as in the outside of all of our body,

(03:26:54):
can be very sensitive, sensitive to the touch, sensitive to temperature,
and inside your thighs the bones, there's the muscle, there's

(03:27:19):
the blood, vessels, the ar trees, to all this stuff
inside your thighs. I guess sometimes it'd be nice if
you could actually put your fingers inside your thighs and
a message, so you can message on the outside, of course,

(03:27:45):
but to be able to get deep into the muscles
and to be able to just message inside your thighs,
message in the bones of your leg massage in or
the veins, just gently healing your thighs and you can

(03:28:13):
move down message and inside your knees, just message in
those bones, but with healing fingertips spreading that healing energy
deep into the choice of your knees. Of course, there's

(03:28:37):
the back of your your kneed and the inside crease
where your knee is. It's a very sensitive area. It
feels very nice when you stroke it. That might be
because it's an area that's not really touched very often.

(03:29:01):
It's almost like a hidden part that crease in your legs.
It's almost like a part that has a sensitivity, which
is a little bit different. Of course, it's protected by

(03:29:25):
your legs, so you can imagine putting your fingers into
that crease in your legs, fold in between your legs.

(03:29:47):
You can just message with your fingertips. Imagine your fingertips
going inside massage in the muscle or tissue you can cause.
Field the bones of your knees, healing through your fingertips,

(03:30:17):
and then as you go down to your calf muscles,
and that's the part I'd like to be able to
really put my fingertips deep inside my calf muscles, massage
in every single tissue of that muscle, healing every part,

(03:30:48):
and then doing the same for my shins. Massage in
generally stroking the bones, generally st back in healing in
a loving way, because they deserve to be treated as

(03:31:09):
the precious bones that they are, because our legs are
so precious as in all the other parts of our body,
the more precious at anyture on the planet. When you

(03:31:34):
start to think about your legs in this way, it
can change your perspective. It might sound a bit a

(03:31:56):
bit silly to start with the idea of having love
for your legs, showing appreciation for your thighs, wanting to
be able to put your hands in your thighs massage

(03:32:18):
the muscles and the bones, and to get your fingers
deep in there and releasing all tension, just to show
how much you care about your legs, how much you

(03:32:41):
care for what your legs do for you regularly, your knees,
your calves, your ankles, the strength of your ankles considering

(03:33:03):
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

(03:33:34):
what they do for you, supporting all that weight, regardless
of how what weight you are, even if you only
eat eight stone, there's still a lot of weight for

(03:33:54):
these little ankles, lot heavier than eight stone double down.
Yet my ankles support my body all the time, or

(03:34:16):
they do give off a sigh of relief when I
sit down. That's my whole legs though my feet feels
my toes clap. I'm so happy. Your legs really are mean. See,

(03:35:02):
and I know that talking about talking about your legs
is probably possibly among the most most boring things I've
ever heard anyone say. Possibly boring or not, everything I
said is true. Your legs are amazing. Your legs deserve

(03:35:39):
not just respect, they deserve to relax deeply. They deserve
to take some time out of the day to just

(03:36:03):
let go completely. Legs really can relax. And because the

(03:36:39):
legs are so such a most, you know, very important
part of your body. When you relax your legs, the
rest of your body also naturally follows in that m

(03:37:00):
journey of comfort. Like I feel it in my hips.
My hips feel really loose, and also my lower back
as well. My lower back really feels it feels stretched,

(03:37:27):
even though I'm just sitting in a chair and there's
no stretching as far as I'm aware that I'm doing.
It's almost as if the muscles are just relaxed so
much that there is a natural stretch as the tension
has reduced a lot. And I'm now going to count

(03:38:08):
down from ten down to one, and you can continue
to fill wonderfully relaxed ten nine, eight, seven, six, five,

(03:38:48):
four three two. Why relax. So I'm just going to

(03:39:16):
count down from five down to one. And as a countdown,
if you just focus on the numbers, just the numbers
counting down, and notice how you feel in this moment

(03:39:40):
as you hear the numbers counting down, knowing that those
numbers counting down represent you feeling calmer, not just in
your body, but also relaxing your mind. Just notice how

(03:40:07):
you feel. There's nothing to do, there's nothing to say,
there's nothing to think about. Starting with number five, four,

(03:40:40):
three two one. As you notice the gradual letting go

(03:41:18):
of the tension in your body, you may also begin
to notice and be aware of how your mind is
starting to slow down. This is just a natural thing

(03:41:41):
that happens. It's not really a special procedure. It's just
natural because as your body relaxes, your mind also starts
to relax, and the more your mind relaxes, the more
your body relaxes. It's just a continuous circle of relaxation.

(03:42:11):
And there's that calmness that comes from relative quietness. You know,
even even if there's background sounds either your side online
is still going to be quite calm. You know, you

(03:42:32):
haven't got the television on, there's no music in the background,
unless you're listening to the recorded with music. Of course,
you're very likely not going to be sitting in a
room with other people. Of course you might be, but
generally it's more ideal if you can do this on

(03:42:55):
your own. So no distractions, and when you stop thinking
about stuff, relaxation automatically rises, a sense of comfort starts

(03:43:24):
to grow, and without trying to build it up into
something fantastical or something magical, this is just a natural process,

(03:43:47):
something that's easy to accomplish. In fact, it's almost you know,
the sense of relaf acc in completely happens really when
you put no effort into it. It's not something that

(03:44:09):
you can really force. It's something that happens naturally. And
part of the process of this recording and others is

(03:44:29):
simply two allow you to take advantage of this space
this time. Let go to just be here, to be

(03:44:58):
in tune with how you feel, yet with the intention
of wanting to relax deeply and maybe even to fall asleep,

(03:45:26):
depending on what it is that you wish for yourself
in this moment. As we know, relaxing is the majority

(03:45:49):
of the process of falling asleep. The actual falling asleep
part is the tiny bit at the end. The deeper
relaxed you become, the easier you find yourself drifting. But

(03:46:24):
you can also if you choose stay focused on my
voice and really enjoy the process gradually relaxing each muscle

(03:47:05):
in your body effortlessly and just observing the sensation of

(03:47:32):
letting go completely. This time, I'm going to count from
six down to one, and you can notice your mind

(03:48:01):
calming down more with each number that you hear me say, naturally,
feeling calm and slower and peaceful sex five four, three four,

(03:51:18):
being aware of how your mind to slowed right down,
sinking deeply into relaxation. And as you focus on your mind,

(03:51:58):
may notice that there are some thoughts still there, maybe
some stubborn thoughts that for some reason perhaps need your attention.

(03:52:24):
So what you can do is send love to those thoughts.
Sprinkle those thoughts with love. I at petals from a flower,

(03:52:48):
Just sprinkle it over them, petals feel good love towards
those thoughts, to let those thoughts know that you're not
a banding the number, You just need them. You require
them to just calm down, slow down, quiet down for now.

(03:53:31):
So as you focus on those remaining thoughts as a
countdown this time from seven down to one. With each number,
just imagine sprinkling those flower petals of love, kindness, gratitude

(03:54:01):
over those thoughts, which will allow them to just melt
away and relax deeply. With every number, those thoughts will

(03:54:25):
become more and more relaxed. Starting with number seven six

(03:55:20):
five four three one. As you now notice how relaxed

(03:57:21):
your feeling in your body, We're going to focus on
your hands, because the more relaxed your hands are, the

(03:57:52):
more relaxed your body and mind are. There's you focus

(03:58:14):
on your hands and your fingers. There's nothing needed to
be done. There's no clinching of fists or dancing the
fingers or anything like that. It's just noticing and focusing

(03:58:44):
on your hands, noticing how they film. Because the more

(03:59:12):
relaxed your hands feel, the calmer your mind feels, and
the more comforts you feel throughout your body. Jee may

(03:59:43):
have already noticed you mind is starting to drift. Huikes him,

(04:00:30):
just on your hands and fingers, allowing them cheat experience
a real deepening of that relaxation in your hands and fingers.

Speaker 8 (04:01:02):
More.

Speaker 1 (04:01:05):
And more relaxed. With each number from eight down to one,

(04:01:30):
you can almost feel that healing, relaxing energy spreading into
your hands and fingers, becoming ear and more relaxing with

(04:02:00):
each number going down eight down to one, drifting drifting again,

(04:02:28):
starting with number eight seven f three Wow, just being

(04:06:30):
here now nothing to think about, nothing to do, nothing
to say, and everything just feels calm. This is your

(04:06:56):
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, I think like stress and

(04:07:16):
worry in and overthinking, anxiety, tension, just generally thinking about stuff.
We take that away, which is what we do. What

(04:07:39):
we're doing now, you're left with a real sense of usefulness,
which comes to you very quickly because ultimately it's just

(04:08:06):
a feeling, a feeling of comfort. It's almost as if
you've got inside yourself and you've found a special place
where everything is peaceful, a place where you can film

(04:08:38):
relaxed and joy natural sense of comfort, a place where
you could be here we can accept yourself on who
you are, a place where you're not trying to please

(04:09:05):
anybody else, in 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 of gratitude.

(04:09:45):
He's in the air way around you. That's also a
place where you can actually feel the healing energy soaking

(04:10:06):
into your body. Healing energy soaking into your body, That
healing energy spreads through your veins, traveling to each every

(04:10:35):
single part of your body, and you start to realize
that actually that healing energy, it's not just entered into
your brain, it's become part of your brain, and that

(04:11:05):
spinal fluid is now mixed with healing energy, not just
allowing you to feel so much more relaxed and healthy

(04:11:27):
in this moment, but also you start to realize that actually,
what's happening now without healing relaxing energy spreading through your

(04:11:50):
body is actually changing your life. It's actually changing the
way you're going to feel not just now, but tomorrow
and the next day. As your health improves, not just

(04:12:19):
your physical health, but your mental health. Things that used
to bother you in the past, for some reason, no
longer have the effect that they used to because something

(04:12:41):
has changed deep within you. Maybe things that used to
cause you to feel anger no longer have that power

(04:13:06):
to control you the way they seem to be able
to before. As you realize that you're the one who
decides what affects you, you're the one who decides to

(04:13:37):
feel relaxed and calm when you choose to enjoy noticing
these natural developments of healing continue, it to grow and

(04:14:05):
improve your life day by day, including of course, your
ability to relax so much easier and sleep in. It's

(04:14:34):
the most natural thing in the world to you, because
falling asleep is something that you've done so many times
in your life, and you know that you were born,

(04:15:01):
as we all were, with the ability to fall asleep naturally.
We were born with that ability to just drift off

(04:15:23):
into a deep, healing sleep. Even when we're kids, sometimes
will fall asleep and we don't even want to try
to think stay awake. Maybe it's a birthday in the morning,

(04:15:46):
or it's Christmas or holiday or something we look forward to.
We don't want to go to sleep. But the more
we want to stay awake, the more we just start
to drift. And the more you fight drifting, we try

(04:16:09):
to stop yourself and drift in asleep, the deeper and
stronger that drifting becomes. Because we're born not just with
the need to relax deeply and to naturally fall asleep,

(04:16:36):
but it's our birthright, it's part of our DNA, and
sometimes as we get older in life, perhaps at times
we have forgotten relaxing completely. It's not only a wonderfully

(04:17:10):
pleasant experience, it's also really easy. It's very very easy

(04:17:35):
to let go, because that's all it is. It's just
deciding to let go. And when you press the play
button on my recordings, you have given permission from my

(04:18:05):
voice to relation. When you press that play button, you
have given me permission for my words to effect you

(04:18:26):
in a positive, only a positive way, opening up your
mind to useful and healing suggestions that can have such

(04:19:05):
an amazing effect on how you feel right now, as
well as those changes that continue long after the recording ends,

(04:19:30):
those changes within you that continue to flourish and grow,
transforming your life in a positive, beautiful way, allowing you

(04:19:58):
to move forward in your life in the direction that
you choose for yourself. And this feeling, this feeling that

(04:20:22):
you can experience a safety, comfort, calmness. This feels so nice.

(04:20:48):
It's such a healthy place to be, and that pass
activity grows within you. Eat and every day moving forward,

(04:21:20):
you're going to find that you're more relaxed physically and
in your mind's more relaxed. And it's not that you're

(04:21:41):
thinking slower, it's just that your mind will be less
clogged up with unnecessary negativity. Because from now on, your
mind rejects negativity. From now on, you're going to start

(04:22:09):
noticing when negativity arises, and you can just say stop, stop,
and then negativity will turn around and leave you alone.

(04:22:43):
Stop and then negativity would disappear. And as you notice
that you feel way more relaxed than you probably expected,

(04:23:17):
you can now congratulate yourself because you're the person that
has done this. You are the one that has opened
your mind up to the simple facts that you can

(04:23:41):
feel more relaxed in your body and in your mind.
You've opened your mind up to the birthright of being
able to just fall asleep easily when you choose. And

(04:24:15):
that's a nice feeling. Don't you think it feels nice?
Doesn't it? To feel calm full? The healing energy is
spreading through your body, in your mind to spend time

(04:24:43):
in a special place where negativity can no longer enter.
Negativity is banned, it's barred, it's not allowed entry. Doesn't

(04:25:09):
it doesn't. This doesn't deserve to be here, doesn't belong here.
Negativity has no place in your life, which makes room

(04:25:33):
for more comfort, more healing, more relaxation, more peace. It

(04:26:04):
feels nice, doesn't it? Just let go with everything I'm

(04:26:29):
gonna count down now from twenty down to one. You
can continue to relax. If futures you can drift to
sleep with every number you hear me say, you can

(04:27:02):
fill twice as relaxed, or if you choose, you can
fill twice sleeping now twenty nineteen, eighteen, seventeen, six, sixteen, fifteen, fourteen, thirteen,

(04:28:33):
two eleven, ten, nine, eight, seven, six five, or this

(04:30:14):
is your time to just take a break, your time
to relax, to allow your mind to slow down, to

(04:30:43):
give yourself permission to take a break from everything. Ensure
the only person that can make that decision, You're the

(04:31:09):
only person that can actually tell your mind just relax,
to just take some time off so that you can

(04:31:42):
focus on your body, getting in touch with how you
feel physically and the process of this body scanned where

(04:32:06):
you focus on different parts of your body, those parts
that you focus on and observe. Even though you're not
purposely requesting for those parts of your body to relax,

(04:32:34):
it's kind of expected. You expect when you listen to
my voice to feel more relaxed naturally, because when you're
listening to me, your attention is focused on my words,

(04:33:09):
and does my words guide you to focus on those
parts of your body. Your focus increases, which actually calms

(04:33:38):
your mind. And when your mind calms down, your body relaxes.

(04:34:06):
And when your body calms down, your mind relaxes. And

(04:34:28):
even though we've not really started to focus on your body,
you can already feel that healing energy spreading through your body,

(04:34:55):
pushing out stress, attention, healing all the parts of your body,
including your skin, your bones, your blood, all of your

(04:35:19):
workings 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.

Speaker 9 (04:35:45):
And when your.

Speaker 1 (04:35:46):
Brain fills without healing energy, the feeding of comfort relaxation increases,

(04:36:17):
deeply increases in a way that in your mind starts
to fill perhaps drowsing because it's not needed, and it

(04:36:51):
may start to drift if that's what's needed. So if
you're listening to this and what you need is deep relaxation,

(04:37:17):
that's what you get. If what you need is to
fall asleep naturally and easily as your mind drifts, that's
also what will happened. Because by pressing that play button

(04:37:48):
on the podcast and listening to me, give permission of
your body and your mind in fact, you give the
command to your body and your mind to relax deeply

(04:38:19):
and to drift off to sleep, if that's what you
want or need. And as I focus on the different

(04:38:40):
parts of your body, you may start to just drift,
and then you come back again and to hear me
talk again, I'm focusing on a different part of your body.

(04:39:09):
You may find yourself drifting being realize you're drifting. Until
you stop drifting, you're a laugh again to my voice.
Focusing on a different part of your body starts to

(04:39:35):
relax in your diva because I'm drifting. It's basically here
already in the sleep zone. And the more you drift,

(04:39:58):
the longer you drift, the longer you draft. Eventually that
drafting continues into sleep, and that's the last you remember

(04:40:20):
until you wake up in your own time. When you
experience the high amount of sleep fear because when you
do and if you do fall asleep, it's extremely pleasant.

(04:40:49):
So relaxing so deep here sleep, I feel so nice

(04:41:13):
to relaxite in your own body and mind. If you
feel that he energy is spreading through it, relaxing is
so deeply, relaxities so deeply, to start to focus on

(04:41:56):
your eyes down to think you shoulders a thaous yes,

(04:43:05):
stun you spine your hands, your ex faintsies, spreading grimeside

(04:44:26):
your body, feeling you up. Now let's focus again, are
parts of your body? Focusing this time on your forehead,

(04:44:54):
Now on your mouth, your lips, your tongue, a whole
of your mouth. Focusing on your fingers. Maybe you could

(04:45:27):
move your fingers a little bits. You can focus on
each one individually, both hands and even though if you
focus on both of your hands now they almost seem

(04:45:51):
to just melt into one. Where is your right hand
start to left hand and no worst as if just
mixed together. Now focusing on your knees, just noticing how

(04:46:26):
your knees hell. Now, focusing on your elbows, focus in

(04:46:50):
both your elbows, just absurd, Sims said, I'm sad Vaca,

(04:47:48):
change as Eus. It's a school of six sections, Excus says,

(04:49:56):
f being away your julious feel right now. Nine you

(04:50:49):
save how you insire body feels. Noticing how your mind feels. Now,

(04:51:49):
letting go, letting him go, letsing go everything, letting go,

(04:52:30):
letting go, lets go of everything everything. I'm going to

(04:53:05):
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 is really easy,

(04:53:33):
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 on whatsoever.

(04:54:01):
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

(04:54:24):
and my fingers to relax you by messaging your body.
So I want to start off just by placing my
hands on the back of your head, just gently, just

(04:54:46):
you can feel my hands feel like really on you.
So you can maybe feel the warmth of my hands
on the back of your head. With my hands to
the side of your head, not pressing, but just holding

(04:55:07):
that very gently, maybe over your ears, and a little
bit on your face, so you can feel my hands
so you can become accustomed to them. And now put

(04:55:33):
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 stroke in the back

(04:56:00):
of your neck to start with, just so you can
get used to the feeling of my hands on your skin,
get accustomed to realize that you're safe and it's all good,

(04:56:21):
it's all fine, and I'm want to start gently messaging
the muscles in the back of your neck with both hands.

(04:56:48):
And this is a very trusting situation really, because our
necks is so fragile and to have someone have their
hands around your neck in that way can sometimes be
problematic for people, which is why massages are quite good,

(04:57:10):
because it allows you to relax and to get in
touch with trust, to feel peaceful and calm. There's a

(04:57:36):
massage the sides of your neck, gently moving from the
bottom of your neck. It would be sort of near
where your shoulders start, I guess, all the way up
to your jaw, your ears, kind of area that side

(04:58:00):
your neck. Of course, it's a lot longer than the
front of your neck. And message in the back of

(04:58:21):
your neck, especially that area 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

(04:58:47):
maybe you can breathe it out as well. Notice how
it feels. Notice how you feel. They're moving down to
that area between your neck and your shoulders, that musty area,

(04:59:14):
starting to message that area on both sides. I mean,
this would be the area that a lot of people
would message if they were going to give you, like
a shoulder message. Even that's not technically the shoulders, but
it's all the muscles that lead to the shoulders from

(04:59:37):
the neck and the game that can hold tension and stress.
And when massaged sometimes a nice deep message is useful,
and you decide how deep that message is, and just

(05:00:08):
allow my knuckles just to dig in to get to
those muscles and to read relaxed and all the time
and being firm yet gentle with you and just stroking

(05:00:43):
down the area to your actual shoulders, moving to the
muscles of your shoulders, and maybe in the actually just
pulling up the shoulders a little bit off the table,

(05:01:06):
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 of the back. Again,

(05:01:31):
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

(05:01:51):
into those muscles, and you can let your fingers in there.
Make you feel really, really nice. Sometimes it's just being
stroked gently or being messaged quite strongly. It can all

(05:02:14):
be beneficial to the real conversation with the muscles in
your shoulders. Now you move down your arms. Were doing

(05:02:43):
one arm at a time. Starting with your right arm,
what I'll do is I just lift your arm up,
just hold it to the side of you that where
it still be attached. They're not just message the tops

(05:03:10):
of your arms all the way down to your forearms,
into your wrists, gently messaging that part, the softer part,

(05:03:50):
which is the under part of the arm, which leads
to the crease in your rowbo the inside. It's much
more sensitive skin. Sometimes just having that stroked I feel

(05:04:19):
really nice, pleasurable and relaxing. Now moving down to your
right hand, just holding your hand in both of my hands,

(05:04:54):
just pressing gently on the back of your hand, stretching
your fingers ever slightly at the same time pressing down
and massaging each finger, and then starting to massage the

(05:05:26):
palms and the hand. Just turning the hand, stretching it
gently and actually having your hand held can really be

(05:05:50):
an emotional experience sometimes even if it is a stranger,
someone you don't know very well, like a massage person
or a therapist. Maybe because it's intimate, you can feel nice,

(05:06:19):
you can feel safe. And as I put that right
arm back down where it was, to do the same
with your left arm, exactly the same. Massage in the

(05:06:49):
muscles in your arm all the way down to your wrist,
stroke the inside of your arm, just being gentle or
as firm as you require, and then messaging your left hand,

(05:07:29):
stretching the fingers, gently massaging the palm of your left hand.

(05:07:52):
You feel so so relaxing, so comforting, and I'll just

(05:08:20):
rest your left arm back down. Start to message your back,
the biggest part of your body, starting at the top,

(05:08:46):
starting again where you would have been, the area at
the top in between your shoulders, near your neck. Going
back and massage in the area again, but this time
moving downwards, making it downward. Stroke to the middle of

(05:09:14):
your back, working for the outside inwards massage in that.

Speaker 4 (05:09:25):
Your back, but the.

Speaker 1 (05:09:28):
Outsides of your back, the parts where your arms will
maybe rest against, almost the part that connects your front

(05:09:52):
to your back. I'm just messaging down firmly but gently
as firm as you want, moving down and moving across

(05:10:18):
a little bed and moving all the way down again,
be very gentle, yet firm as you choose. Eventually we
get to the spine. We can message the muscles and

(05:10:39):
either side of your spine from the top of your
neck all the way down to your lower back. And
we can do that a few times. Sometimes people would

(05:11:01):
use the knuckle or the you know, the two fingers
and just go either side of the spine almost just
push down, go all the way down to the bottom
of the spine, each time releasing tension and opening up

(05:11:26):
the body, stretching your body so that you feel more
relaxed but at the same time rejuvenated. And now I'm

(05:11:53):
going to move to one side, to your right side,
and from the bottom of your ribs to your pelvis,
I'm going to message that area of your back. I'll

(05:12:13):
stretch over the other side and i will pull the
muscles gently and massage and push from one end that
side or the way to my side to the middle
of fact to where your spine is, massaging that side

(05:12:34):
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. Potentially one of

(05:12:58):
the most important places is to actually have a message
because you feel it. You really feel the release and
the pleasure of having your lower back massaged. It releases

(05:13:19):
so much from your body that's not useful, starting a
healing process which will continue long after this recording is over.

(05:13:43):
The message in this part of your body not only
feels really good for you, it's actually fun to do
because it is, as I said, like kneading bread, it's
a part that you can read, you get hold of
and really message deeply. If that's your choice, They're not

(05:14:16):
going to move over to the other side of your
body and do the same with the opposite part of
your lower back. Kneading and messaging from your sides or
way to the middle of your back where your spine

(05:14:42):
is pressing and kneading firm and gentle at the same time.
It feels so really leasing. This mixture of pleasure, comfort, release, calmness,

(05:15:10):
relaxation or mixed together. Plus there's that feeling from your
stomach as it's been stretched. Even though you're in your
stomach now, you can feel it being stretched because that

(05:15:32):
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 the same this time, starting

(05:15:56):
with your upper back. Put my hands forward over and
massive massage in that area up to your spine, from
the side of your body up to your spine. So
some of that message area, the muscle tissue or whatever

(05:16:20):
fatty tissue even will be possibly from your chest because
it's all connected. The chest and the back connect together.
I'm going to be massaging and just pulling some of
that skin from your side up and massaging the area

(05:16:47):
of your upper back all the way to your spine.
And then I'll move down a bit and I'll continue
with the middle of your back doing exactly the same thing.
There's gentle as deep as you choose. Now move or

(05:17:20):
the other side again and do the exact same thing
with the top of your back on the other side,
from pretty much underneath your arm area really to your spine,

(05:17:48):
and then continuing that all the way down including your
lower your middle of your back. Now I'm gonna go

(05:18:12):
to your thighs, the backs of your thighs, and the
sides of your thighs, starting with your right leg. Massage
in the back and the sides of your thighs gently

(05:18:39):
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. You can gimply stroke

(05:19:00):
the back of your legs where you know, opposite your
knee joint or underneath your knee joint, very sensitive, gentle area,

(05:19:22):
and working down to your calf muscles. Massage in your
calf muscles thoroughly and deeply, if you choose, using both
hands fingers, digging deep to your ankles, in the back

(05:19:58):
of your back of your ankles, just gently message in
that area, maybe lifting the leg and stretching it a
little bit. Moving to the right foot, massage in the

(05:20:42):
bottom of your feet and the size of your feet,
gently but firm enough so they don't tickle, and just

(05:21:05):
allow the pleasure that you get from heaving your feet
messaged to just overtake you as I continue to message
your feet, the bottoms of your feet, the sides your arches,

(05:21:31):
your heel. You can put a lot of pressure into
your heel and it feels amazing yet the arches need
to be a bit more gentle. Stretching your toes gently

(05:21:53):
the message in the bottoms of your toes with my fingers,
each one individually. Moving her to the left leg to

(05:22:14):
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 the whole area, working

(05:22:39):
all the way down. And this is an area that
maybe you could like to spend more time relaxing and massaging. Perhaps,

(05:23:02):
if you wanted, I could make a future recording. Why
spend more time on one particular area. As you moved
down to your calf muscles, Massage in your calf muscles

(05:23:30):
firmly and gently, moving down your ankle into your feet.
Massage in the backs of your feet, the bottoms of

(05:23:51):
your feet, stretching your toes and mass charge in each
to individually. And that feeling of pleasure and release. The
experience when your having your feet and massaged feels really good.

(05:24:28):
Now she turn over in your mind. Laying on your back,
I'm just going to start again your neck area in

(05:24:56):
your shoulders, just to get back in touch with that
area and lets you move up I can clean my hands,

(05:25:23):
beat them more fresh, because now I'm gonna message your
face gently, starting off with your forehead. Your eyes are closed,

(05:25:45):
I can just stretch your eyes a little bit, pushing
up on your eyebrows, just mess up chin, around your scalp,

(05:26:07):
massaging down your cheeks, around your ears, into your jaw,
ship the side of your neck, your chin. They're just

(05:26:41):
moving down your neck down to your chest, starting by
massaging the very top of your chest with collar bone.
Is give a side of the collarbone, and then just

(05:27:14):
message in the hole of the chest, moving the chest around.

(05:27:36):
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

(05:28:01):
the muscles of your back in the process, moving up
over your chest and then moving down again, then allowing

(05:28:31):
my hands. They're just massage gently and slide down towards
your stomach, starting in the middle of your chest, and
then gradually my hands moving apart and massage in and

(05:28:53):
sliding at the same time, moving down to just below
your rid cage, moving down and then messaging up again,

(05:29:20):
giving your chest all the attention that it needs to
feel completely relaxed, remembering that I'm also going to be

(05:29:41):
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,

(05:30:07):
just below your arms all the way down to your hips.
Now move into your stomach area. I'm gonna stand on
one side of you like I did when I did

(05:30:29):
your lower back. I'm gonna do a similar process of
just stretching the muscles from your side, gently massaging from

(05:30:51):
one side to the next, moving the whole area from
below your ribs all the way down to below your
belly button. And I'm then move around to the other

(05:31:13):
side of you and repeat that process of relaxing, deeply, calmly.
You feel loose, You feel free. And it's something about

(05:31:39):
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 your stomach that we may not
be aware of. There's a now message your stomach. In

(05:32:08):
front of your stomach, they can circles around your belly,
buttom and then going the other way around. The gentleness

(05:32:31):
and a freedom that comes from feeling how you're feeling
as I now moved down the tops of your thighs, muscles,
messaging them, and I can do this to your legs

(05:32:55):
at the same time, pressing down, massaging deeply those muscles
in your thighs, the front of your thighs, and moving
down to your knees, gently massaging your knees, Sliding down

(05:33:26):
your shins, putting pressure on either side of your shin
gently softly but firmly, moving down to your ankles, stroking

(05:33:50):
the tops of your feet, and then with each foot
in each hand, just gently messaging the whole of the foot,

(05:34:10):
the top, the bottom, your heel, your ankle, your toes,
message in every part of your feet. Feels so good.
Just to let go and enjoy the process. Enjoy feeling

(05:34:45):
so deeply relaxed, so much comfort, So many feelings become
just from touching your skin. And you can just lie

(05:35:16):
there as long as you choose, enjoying the feeling of
deep comfort from being massaged by me. Enjoy feeling deeply

(05:35:57):
ra And all we're gonna do is blow out some candles.
In your mind, there are going to be a hundred candles,

(05:36:35):
and you're going to blow each one out individually, one
by one, starting at one hundred. As I count down
all the way down to one, and each time I

(05:37:01):
say the number, you can imagine that candle in front
of you, and I'd like you to actually eat physically
generally blow that candle out, just so it's not big. Blows,

(05:37:37):
just a gentle, and that candle will extinguish. And then
I'll say the next number. We move down, and you

(05:37:58):
can just blow that one out as well. And as
we move down the numbers, you'll find yourself feeding more

(05:38:22):
and more relaxed. If you need to sleep, you'll also
find yourself becoming incredibly tired and sleepy. In fact, you

(05:38:42):
may struggle to blow out all one hundred of these
candles as you feel more and more deeply relaxed, more

(05:39:18):
and more deeply tired, And the further you go down,
the more your mind starts to drift. You may find

(05:39:52):
that you stop listening to me after a while. And
even though there maybe background sounds where you are, you'll

(05:40:16):
be aware of those sounds at the moment he may
start just not even notice them at all because they're unimportant.

(05:40:55):
Where I am, I've got the sounds of the birds
there's all horrors. The pigeon likes to say hello sometimes,
and there's the old plane that goes by, maybe traffic

(05:41:19):
and trains in the distance. But none of that scene
is important whatsoever, or candles you blow out less important.

(05:41:46):
Anything is more candles you blow out. The further seemed
to move away from sounds, general date days. Stuff seems

(05:42:25):
to just move away on its own. You feel calmer

(05:42:46):
with every candy blowout, guiding the next number. Did you

(05:43:07):
hear me say? And then you blow that candle out
to so easy, so simple. I'm gonna start by introducing

(05:43:50):
the first candle. This is a hundred. First candle is
one hundred. When you blow that candle out, you'll find

(05:44:26):
immediately a slight change in how you feel, as well
as a real sense of positivity growing within you, relaxation

(05:44:57):
and sleepiness, spending starting one hundred, I have my candle now,

(05:45:42):
nineteen nine, candle ninety eight, can do ninety seven good,

(05:47:09):
ninety six, ninety five and ninety four, candle ninety three,

(05:49:00):
and I like you too, you one and ninety and

(05:50:32):
eighty nine and eight.

Speaker 4 (05:51:02):
Eight eight eight eight five.

Speaker 1 (05:54:18):
Eight, I ate it seven two twohhhhhhhhh seventy nine, can't

(05:57:57):
to seventy eight, Candle seventy seven, Candle seventy six, Candle

(05:58:54):
seventy five, Candle seventy four, Candle seventy three, Candle seventy two,

(06:00:08):
candle seventy one, Candle seventy one and seventeen and sixty nine,

(06:01:30):
Candle sixty eight, candle sixty seven, candle sixty five, candle

(06:02:24):
sixty four, candle sixty four, candle sixty thirty, Cando sixty

(06:03:39):
and sixty one, Can sixty and fifty nine, candle fifty eight,

(06:05:27):
candle fifty seven, candle fifty, candle fifty five, candle fifty four,

(06:07:20):
hang fifty three, fifty fifty, cante fifty, candle fifty one,

(06:09:49):
candle fifty can foty nine, Camel forty eight, what is sa?

(06:12:12):
Candle forty six, candle forty five, forty two can do.

Speaker 9 (06:14:09):
What you want?

Speaker 1 (06:14:42):
Candle forty thirty nine, thirty eight can do thirty seven,

(06:17:28):
canto thirty five, thirty four and two thirty three, handle

(06:19:37):
thirty one five and twoe T nine What do you think?

(06:23:25):
Candle joty seven and twenty six, candle twenty five, twenty

(06:26:22):
y can to wit tip and T went to wit yea.

Speaker 8 (06:29:28):
And t.

Speaker 1 (06:29:31):
N see four seven six day.

Speaker 9 (06:32:14):
Fourt sh.

Speaker 1 (06:35:13):
Yo No. Nine eight eight can't two chap lego of

(06:42:57):
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 none of it is

(06:43:18):
useful in this moment. This is your opportunity to just
focus on feeling relaxed, allowing yourself to get in touch

(06:43:47):
with that natural sense of peace that we all have
within us. It's available for everyone. It just sometimes takes
a little bit of effort to set up the right

(06:44:11):
time and place in order for you to just let go.
Because when you do decide to let go and relax,
that's what your body starts to do because you've chosen,

(06:44:35):
You've chosen to just allow your body to unwind and
your mind starts to slow down. And it's a nice feeling.
It's a nice feeling at the beginning, just to know

(06:44:55):
that you have chosen to decide to relax deeply, and
because you've made that decision, your body will just follow suit.
Because sometimes all the muscles in your body need is

(06:45:20):
just permission from you to relax, because so often we're busy,
we're going from here to there, we're walking around and
we're doing stuff, and the body doesn't have any time

(06:45:41):
or space to really relax deeply. So it kind of
waits for you to lead the way, waits for your permission.
And when you do give your permission, when you get

(06:46:06):
to say so, when you say okay, it's time for
your body to let go completely and relax totally, your
body just follows. So like a breath of relief. Ah God,

(06:46:32):
I can relax have feeling at the end of a
day of very physical day that you may experience in
the past, where you get home and you just sit
down on a chair, maybe you kick your shoes off,
and h feels so nice. I know that you don't

(06:46:57):
have to get up again for a little while at least,
and if you choose, you can just sit there for
maybe an hour to kind of feels blissful. And just
by sitting down like that, your body knows that it's

(06:47:22):
time to relax. Your body has been given permission from
you because it's a mindset. In your mind, you're prepared
to let go of everything and just completely allow all

(06:47:50):
the stress of your body to evaporate. Any tensions can
just gradually vanish. It's almost like magic, really, because that

(06:48:19):
sense of relaxation in your body, it's a very natural state.
It's not something unusual. It may feel unusual when you
first start to relax, if you if you haven't really
spent a lot of time focusing and giving yourself this

(06:48:41):
space to let go completely and relax, they seem almost alien,
but it isn't. It's actually the most natural thing in
the world to let go completely, to relax totally, the

(06:49:06):
most natural thing in the world to allow yourself to
feel really calm in your mind. And it is almost
like a literal unwinding. It's like you press a button

(06:49:35):
and all the tension just releases, and it's like a wheel,
like a cog, like the inside of the clock, just unwinding.
And it's almost like you could see the little wind up,
not that it's used, just going the opposite way that

(06:49:57):
you choose to wind it up. And the energy that
freymetic stress for energy gradually winding down, losing its power,
losing its strength as a sense of relaxation becomes stronger

(06:50:23):
and deeper, and you may find a the more relaxed
you feel, your mind starts to wonder maybe you seem

(06:50:45):
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 it's just your mind to drift
in to sleep, which is quite natural, because sometimes when

(06:51:10):
we're stressed and tense, we're not may I actually be
aware of what we need or we physically your emotionally
need in this moment.

Speaker 10 (06:51:29):
But when you allow your.

Speaker 1 (06:51:33):
Body and mind to relax completely, and you let go
all thoughts, concerns, worries, ideas, all them go and allow
them to drop onto the floor, you start to in

(06:52:00):
touch with the feelings of such relaxation. Feelings so nice
to be in touch with the calmness and the different
body parts as they become looser and looser. Even your

(06:52:33):
breathing seems easier and more natural, effortless, as that coolers
through your mouth or nose into your lungs, breathing in

(06:52:55):
comforts and relaxation, and then just breathing out any excess
remain intentional stress from every part of your body.

Speaker 10 (06:53:12):
And mind.

Speaker 1 (06:53:17):
And as you start to focus on your mind, maybe
you notice that things have come to a standstill, maybe
just much much lower than before, because your mind is

(06:53:39):
not really needed when listening to my voice, which allows
your mind to relax just as deeply as your body.
And that's secret nicity between the relaxation of your body

(06:54:09):
relaxation of your mind. Let you know that feeling completely calm,
release and relaxed is a great healing experience fear.

Speaker 11 (06:54:38):
And has.

Speaker 1 (06:54:43):
So many positive benefits for your body, mind, and your life.
To be able to let go over everything, to relax completely,

(06:55:05):
you know, all parts of your body and mind. Even
your bons a relaxed, or your muscles are relaxed, even

(06:55:28):
the skin that covers your body is relaxed. Every hair
that you have is also deeply relaxed. And your brain

(06:56:03):
really starts to feel the benefit this heathing relaxation. And
as you focus on the on the side of your

(06:56:23):
scalp where your brain is, you can start to realize
and notice the benefits of your brain relas in demail.
And as your brain continues to act sends those messages

(06:56:55):
to the rest of your body to mind.

Speaker 10 (06:57:02):
To re relax.

Speaker 1 (06:57:07):
More deeply, relaxy more completely, letting go of any remaining

(06:57:30):
thoughts or concerns, allow them just to drop onto the
floor because they're not a necessary in this moment, this

(06:57:50):
moment of deep relaxation and calmness, thing your brain with
deep concentrated heathing, calming, relaxing every part of your brain

(06:58:32):
feeling so brus and comfortable, so relaxed and peaceful. Your

(06:58:53):
brain feels so light. That's so healthy. That sense of
deep deep comfort really does allow you to enjoy those

(06:59:21):
ever increase in sensations of comfort that are spreading throughout
your body, relaxing each and every muscle of your body,

(06:59:48):
deeper and deeper, much more deep before, much more comfort

(07:00:13):
spreading through your body, your mind, be so peaceful and calm,
so very very peaceful in aye part your body, letting go,

(07:00:49):
h a everything averything, so peaceful, call so relax very

(07:01:15):
second the passes you feel d DPA relaxed, dper d

(07:01:39):
dper relax call so bace for so very so from

(07:02:03):
your head down your tes, such peace and comfort growing
all all the time, Such peace and comfort spreading through

(07:02:31):
your body, your mind deepper deeper, such comfort spreading and
sinking deeper into a muscle of your body. Say amazing,

(07:03:06):
so relaxed, so peace, so so relax and peace so

(07:03:27):
letting go everything I'm going to do a body scan,
focusing on firstly how you feel in your body, Not

(07:03:47):
trying to change how you feel, not trying to relax,
not trying to move away from any discomfort or stress
or tension. Just accepting, observing and accepting how you feel

(07:04:07):
in the different parts of your body, just allowing yourself
to be exactly as you are, to notice to get
in touch with how you actually feel in this moment.

(07:04:33):
I'm going to start off by focusing on your hands.
Just be aware of your hands. I like you to
move your hands around, just maybe move your fingers a

(07:04:57):
little bit. I've been in 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.

(07:05:33):
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,

(07:05:55):
moving your feet around, moving your toes gently, only very
gently and very slowly, noticing how your feet feel in

(07:06:19):
this moment. Focusing now and your eyes. I'd like you
to just focus on your eyelids. Maybe you can open

(07:06:39):
and close your eyes a couple of times to really
get in touch with how you feel when you do
close your eyes. The muscle changes in your eyes when
you do close them, maybe raising your eyebrows, it stretches

(07:07:05):
the tops of your eyes, perhaps squinting your eyes, scrunching
up your eyes, just so you can really get in
touch with all aspects of how your eyes feel. Right now,

(07:07:44):
now focusing 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

(07:08:12):
physical sensation of your upper legs, the front of your thighs,
and the backs of your thigh noticing and observing how

(07:08:34):
your thighs fear. Right now, moving your focus to the
back of your neck, just noticing the back of your

(07:08:56):
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

(07:09:20):
can move your head gently upwards as if you're looking up,
Maybe moving your head down as if you're looking down.
Perhaps moving your head side to side, right to left,

(07:09:44):
but only very slowly, very gently. You're not trying to
force anything. It has to be very very gentle, just

(07:10:07):
so you can.

Speaker 9 (07:10:10):
Be more.

Speaker 1 (07:10:13):
In touch with the feelings, with the sensations, the physical
sensations of how on the back of your neck feels
right now.

Speaker 9 (07:10:41):
As we.

Speaker 1 (07:10:43):
Now focus on the tops of your arms, the parts
where your biceps and your triceps are between your elbow
and your shoulders. To focus on those parts on tops

(07:11:05):
of your arms, you may like to just tense them,
but very very gently and slowly. See you're not straining
or putting any pressure whatsoever on your arms. It's just

(07:11:36):
soothly you can gain more of a sense of how
your upper arms are feeling in this moment. Just notice

(07:11:57):
them as you gently, very gently and slowly tighten the
muscles and then let go. Notice how the tops of

(07:12:20):
your arms feel right now. There's now focus on your stomach,

(07:12:42):
the area the lower abdomen area below your belly button,
moving all the way down to your hips, just a
part of your grind. Maybe you're able to tense these

(07:13:08):
muscles in the area very very gently and slowly. If
that's a difficult thing to do, maybe you can just

(07:13:31):
move your body, pushing your stomach up, maybe moving a
little bit of a side using your hips, just so
you get more in tune with how you're lower up

(07:13:56):
to an area his feet in this moment, just noticing
the physical sensations or your lower abdomen. As you move

(07:14:38):
your attention to your mouth, notice in your lips and
inside your mouth, your teeth, your guns, your tongue, just

(07:15:09):
noticing how your tongue and your mouth feels.

Speaker 7 (07:15:18):
It.

Speaker 1 (07:15:18):
May help by moving your tongue around your mouth, moving
it to your left, maybe pressing it gently against the
side of your mouth, and then to the right, gently

(07:15:41):
to the side of your mouth, perhaps pressing up against
the top of your mouth, and then down gently against
the bottom of your mouth, always very slowly and a

(07:16:07):
very very gentle.

Speaker 9 (07:16:16):
So that you can.

Speaker 1 (07:16:21):
Be aware of how you feel in your mouth area.

(07:16:44):
Now get to focus on your wrists, and I'll ask

(07:17:05):
you to maybe just routine your wrists by moving your
hands in a circular motion very gently and slowly, just

(07:17:29):
so can feel the sensations that you are currently experiencing

(07:17:51):
in your wrists. Perhaps leave in your hands up and
down the game very very champly and slowly, very chance slow.

(07:18:48):
As we now start to observe you lower back. The
bad part is just above your hips where your coxis

(07:19:15):
are the whole area which also really does include the
sides of your body because those muscles are very much connected.

(07:19:41):
There's those muscles also move into your hiperia, connecting to
your buttocks, the sides of.

Speaker 12 (07:19:53):
Your hips, and if you're physically able to do so,
maybe you can very gently just nevebody.

Speaker 1 (07:20:20):
Evers slightly, very slowly, some side to side, just enough
to gauge how you feel in your low back, perhaps

(07:20:58):
secretly your hips gently up and down, gently and slowly,
in order to be in touch with the physical sensations

(07:21:32):
of your law back. As we know, your attention to

(07:22:01):
your jaw an area for your chin all the way
up so near way your ears are all of your jaw,

(07:22:28):
you can just h it's okay to do so. Gently
open your mouth nor wide, no stretches, just very gently
and slowly opening your mouthing, closing your mouth gently. It's

(07:23:04):
sly pain touch with how your joe feels. Now to

(07:23:59):
think out the chest area, you don't need to do
anything to move your chest because it moves every time

(07:24:23):
you breathe. It moves very gently.

Speaker 10 (07:24:34):
And slowly.

Speaker 1 (07:24:38):
Automatically with each breath you take. As you focus on
how your chest fil when you brave live in your

(07:25:40):
focus to your forms with your elbows. Maybe you're able
to very checkly and slowly dense the muscles in your forearms,

(07:26:13):
and when you do that, you can feel your elbows
as well, very gently and slowly, gently and softly absurding

(07:27:01):
your forearms and del bas focus the rest of your back,

(07:27:40):
upper back and the middle the middle of your back. Again,

(07:28:02):
this part of your body moves. Also every time you bray.
You may not notice that. Usually mass you observe your

(07:28:32):
upper back. In the middle of your back, you can
really feel that gentle and low in your focus into

(07:29:38):
your hip area. Butts bray, there's muscles and those bones
in your midsection. Just noticing how your hips feel right now,

(07:30:44):
you can very very gently you love your hips. Maybe
sidon the side he gently s, yeah, ha, chaly softly

(07:31:45):
and slow. Everything starts to slow down, including the thoughts

(07:32:09):
in your mind and your mind itself just starts to gradually.
It doesn't have to be instant, but just gradually starting too.

(07:32:29):
It's almost like time is storing Chin. 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

(07:33:12):
small movements which make up the larger movements, which is
always the case. When you move your hand, it might
seem like it's one movement, but it's lots of minute

(07:33:33):
different muscles moving in accordance with each other. And what
happens in this space that we're sharing is we move

(07:33:57):
from that big.

Speaker 13 (07:34:07):
Movement into those smaller movements. Starting to focus on.

Speaker 1 (07:34:24):
How your body feels, not just as a whole, not
just oh, i'm feeling this way. I'm feeling stressed or tense,
or I'm feeling relaxed and calm. I'm feeling this way,
I'm feeling that way. Starting to notice that your body

(07:34:53):
begins to present to you small feelings around your body,
small physical sensations in your legs, whether pleasurable or not.

(07:35:27):
Maybe resisting the temptation to label them or to judge
them those feelings, just thinking them, thinking about them is
just being neutral, just feelings, not being particularly concern and

(07:36:01):
just noticing what your body is telling you, the feelings
in your arms. Instead of feeling the hole of the arm,

(07:36:24):
maybe notice those individual feelings, all those different muscles and
the skin, the hairs of your arms, all the internal

(07:36:46):
parts of your arms, the veins, the bone, just being
aware of maybe your elbow on your right arm has

(07:37:12):
a certain feeling. Maybe your left wrist also has its
own individual physical sensation. What about your forearm on your

(07:37:44):
right arm, your right forearm, there may not be any
particular you could even give a name to, may not

(07:38:08):
feel like anything other than just a feeling. Yeah, it's there.
The feelings in your shoulders. Perhaps your shoulders when you
think about them, kind of almost like they're the same,

(07:38:31):
you know, the same feeling, almost like both of your
shoulders are just one thing. Of course they're not. And
when you focus on your left shoulder and then on

(07:38:56):
your right shoulder, maybe bynd that you move the muscles
a little bit, maybe tense the muscles gently, noticing the
difference in each shoulder. Your lower back, the left side

(07:39:46):
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

(07:40:14):
of your back. And sometimes like right now, actually when
I focus on their part, when I focused on my
buttocks and then I focused on the middle of my back,

(07:40:38):
I almost felt like the muscles in my muller back
were being stretched very gently, just stretched a little bit.
Even though I wasn't doing anything to try to stretch

(07:41:01):
your lower back, you just seem to happen. The feeling
of very gently stretching your lower back comes along. I

(07:41:26):
have feeling in your chest, just noticing what sensations you

(07:41:52):
are experiencing in your chest right now. And there's so
much of the chest. Obviously there's the collar bone leading

(07:42:14):
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

(07:42:39):
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,

(07:43:03):
muscles that stretch out to your back as well as
breast tissue stretches and moves into your back. To just
being aware of your chest, being with whatever feeling there

(07:43:36):
is in your chest. And when I noticed I focused

(07:43:57):
on my chest. I feel it in my back and
my upper back. I mean, I guess the obvious reason
would be because you know I grieve in in then

(07:44:19):
it stretches my chest and my back at the same time.
It feels it feels okay, it doesn't feel I got

(07:44:45):
a little bit of pain in my right chest, a
little bit, not pain, but little discomfort, maybe stiffness possibly,
I don't know. I notice my shoulders are also wanting

(07:45:08):
to flex for some reason. I think that's probably part
of my upper back, that connection between my shoulders and
my upper back, because I can move my shoulders and

(07:45:28):
stretch the muscles in my back, moving the shoulders backwards
or up, which then moves I think it's the scapulous
in your back. It feels quite nice. Actually, A good

(07:46:02):
thing about this is you can, if you want to,
you can just flex or stimulate the various muscles in
your body gently in order to get more of a

(07:46:27):
sense of how they feel. And when you're relaxing, When
you do tense and muscle and you let it go
and you let it relax, it relaxes way more than

(07:46:55):
it would normally. But you have to feel that you're
able to do that. There's no point in doing it
if there's an issue with the per part of your body.

(07:47:18):
You need to be gentle with yourself at all times
when relaxing deeply. It's important to be kind to yourself

(07:47:47):
as you notice your mind. How much has your mind
slowed down since we start this recording, How came and

(07:48:23):
peaceful is your mind right now? We have nothing to
think about and just my voice to listen to. Because

(07:48:44):
you know the intention behind this recording, this relaxation, at
the very least, for you to feel more relaxed at
the end of the recording than you did at the beginning,

(07:49:10):
at the very least, for your mind to slow down
as your body continues to relax, because that's what you

(07:49:36):
want to happen. That's what you expect to happen. For

(07:49:56):
relaxation to fill your body, maybe calm in your mind
to the point of boredom when you start maybe to

(07:50:29):
drift away. Drifting, it's almost as if you're moving further

(07:51:11):
away from your body in your mind, just leaving that there,
kind of liking it an escape pod and a spaceship

(07:51:32):
a movie. A space movie. You know when they get
into a little pod in it, since the man far
away from the spaceship, safe to dreams, drifting size slow

(07:53:04):
and peace and peace and focusing on the.

Speaker 14 (07:54:02):
Feeling of those individual parts of your body that.

Speaker 1 (07:54:17):
Are relaxing. One by one. You may find that every
now and then you realize that you weren't listening to

(07:54:48):
my voice because your mind started to imagine something different.
Maybe you started to almost move into some kind of

(07:55:09):
a dreamy state, and then you become aware of my
voice again. And even though you may want to focus
on my voice, you may also wish to allow your

(07:55:35):
mind to just drift naturally into that space of comfort
and safety. As you feel more comfort spreading through your

(07:56:11):
body like a warm blanket covering you gently, keeping your
body it just the perfect temperature, and even if you

(07:56:46):
can hear background sounds, they just don't seem to matter anymore.

(07:57:06):
There's that sense of peace spreads through your mind like
a gentle breeze, yet strong enough to blow away all negativity,

(07:57:39):
strong enough to remove from your mind any anxiety or
stress that was there before, and blow away any other

(07:58:05):
thoughts or feelings that just don't fit with the sense

(07:58:28):
relaxation that is feeling your body. End your mind.

Speaker 15 (07:58:59):
And there's your feel.

Speaker 1 (07:59:00):
Focus on your mind and count down from ten down
to one, and with each number you hear, your mind
will become slightly more relaxed, just just slightly so from

(07:59:43):
ten down to nine, just a slight movement. Nine down
to eight, just another small change in how you feel.

(08:00:08):
Eight down to seven. That feeling is a gap, almost
like a gap that starts to get wider, the gap
between those feelings that you used to have in your

(08:00:31):
mind compared to the feelings you have there growing now,
feelings of comfort and security and confidence, and that gap

(08:00:51):
becomes wider. Eight down to seven, seven down to six,
And when you get to five, your mind will start
to have a certain physical sensation, most like there's a

(08:01:20):
magnet outside of your head sucking the tension and the
stress and any remaining feelings that you don't want, sucking
them out through your skull. And in down to four

(08:01:45):
you could start to really experience that sense of not
just emptiness, but space, a place full of fresh air,

(08:02:08):
place where you can stretch. It's almost as if as
you go down to four and three, your mind is
expanding with this sense of peace and tranquility growing as

(08:02:33):
it moves down to When you get to one, your
mind just feels exactly how you want to feel, almost

(08:02:56):
perfect feeling, maybe a sensation that you'd like to keep
a place that's safe, where nothing can affect you at all,

(08:03:37):
and you can stay in that that space of comfort
and confidence, confident in your own ability to create this
space and this feeling of comfort within your own mind

(08:04:00):
just by counting ten down to one. And this is
something that you can do yourself when you're on your own,
a time when you can maybe sit down, maybe just

(08:04:24):
for a few minutes, close your eyes, just count slowly
from ten down to one and re experience these feelings

(08:04:51):
in your mind. And when you feel that way your mind,
your body copies your mind, and that feeling it's spread

(08:05:16):
through your spine and your nervous system into every part
of your body, travels through your blood stream, healing and
relaxing every particle of your existence. And we can we

(08:05:57):
can practice this a few times before the end of
the recording, and then you can practice on your own.
And each time you count from ten about one, the

(08:06:21):
feelings of comfort, calmness, deep deep relaxation becomes stronger and
deeper feeling your mind and your brain with these positive

(08:06:51):
chemicals that spread throughout your body, relaxing you so quickly,
relaxing your whole body and mind so very, very easily,

(08:07:15):
just by counting.

Speaker 9 (08:07:18):
From ten.

Speaker 1 (08:07:22):
Down to one.

Speaker 15 (08:07:28):
That's what we're going to do.

Speaker 1 (08:07:29):
Now, I'm going to count from ten down to one.
I'd like you to repeat the number after me. So
when I say ten, you can just repeat to yourself ten.

(08:07:53):
Just notice, be aware of how you feel in your mind,
in your body, and when I say nine, you can
repat to yourself nine again, noticing the increase in comfort

(08:08:29):
and calmness in your mind and in your body. The
same when I say eight, when I say seven, six,

(08:08:54):
when I say five, four, when I say three, two,
and lastly when I say one, you can beat that number. Now.

(08:09:26):
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

(08:09:47):
can adapt. So you feel you want to say the
numbers ten down to one faster than I do, then
you go ahead and do that. Or if you feel
when you do it yourself that you'd like to have

(08:10:08):
more space between the numbers, maybe take a lot longer
to get from ten all the way down to one,
that's your choice also to do. So I'm going to

(08:10:41):
count from ten down.

Speaker 15 (08:10:43):
To one, and I want to get to one.

Speaker 1 (08:10:51):
That will be the end of this recording, unless, of course,
you're listening with music. PSI CO continue t Noight twenty

(08:15:45):
ninety eighty seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

(08:17:06):
three two one. Now open your eyes, noticing how you

(08:17:35):
physically feel having counted down from twenty to one, allowing
stress and tension to leave through your fingertips and your tastes.
And as you focus on your fingertips, maybe they feel
a little bit tingling, which is I suppose quite an

(08:18:01):
understanding considering the tension has been exiting your body through
your fingertips. So now I'm going to count from twenty
down to one again. This time you're to feel relief

(08:18:22):
of tension and stress, any anxiety that you may have
leaving through your stomach, just leaving through your stomach, almost
as if it's just releasing the hole of your stomach

(08:18:48):
your navel to just above your chest or below your chest,
rather so surrounding your belly by an area, the whole area.
You can feel the tension of your body where there's
left just releasing from that area, and you may notice

(08:19:10):
that your stomach will become very relaxed. As my countdown
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

(08:20:49):
two one, And you can open your eyes again if
you choose, but you can just keep them closed because
it feels relaxing. Just notice how your stomach feels, I

(08:21:12):
notice as your focus. Just do a little scan of
your body to notice how your body feels focusing.

Speaker 9 (08:21:25):
Put your upper.

Speaker 1 (08:21:26):
Body, back, chest, stomach, lax arms, hands, feet, just noticing,
and you know, you may start to feel more a
sense of tiredness, which may be the reason listening to

(08:21:50):
this recording, because you like to let go completely of
everything and drift off into a nice, natural, calm, relaxing sleep.

(08:22:18):
So now we're 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,

(08:22:40):
almost as if you were wearing a mask, you know,
like a batman mask or something, or I'm trying to
sorrow or something, you know, the kind of mask that
covers your eyes but also covers quite a lot of
the forehead. I'm focusing on that area, because that's the

(08:23:04):
area that we're now going to release tension, stress from
your mind, your brain, from your mind, and any tension
that you may have remain your face, in your neck
and your jaw, in your eyes, your forehead, or your scalp.

(08:23:27):
So basically any tension within your head area, including your
mind and your brain, that's going to be released through
your forehead and your eyes. As I count down again

(08:23:48):
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight,

(08:25:04):
seven six five war three.

Speaker 9 (08:25:33):
One L.

Speaker 1 (08:25:45):
She scared your face with jaw, your eyes, the cheap bads,
your ears, a forehead, your scalp, your neck, back of
your neck and front of your neck, the side of

(08:26:06):
your neck, and your throat. Noticing being aware of the
comfort increased being relaxation, not just in your head and

(08:26:28):
neck and mind, also the rest of your body. Notice
how loose and calm you film, and how easily.

Speaker 15 (08:26:47):
It is to just let go.

Speaker 16 (08:26:52):
Completely, let go completely and easily.

Speaker 1 (08:27:15):
So what I'm gonna do, vow, is We're to focus
on the top of your head. Are we going to
allow every last piece of tension or stress, the mind

(08:27:37):
be lingering or hiding in your body or mind, my head.

Speaker 7 (08:27:44):
To just.

Speaker 1 (08:27:46):
Be sucked out on the top of your head, released,
to be air, sucked down into the clouds. Let a
big cloud of got your head. It's like a whirlpool.

(08:28:10):
This is can suck that tension our the top of
your head. Just take her away. Good to focus. Imagine
an opening on the top of your head with that

(08:28:30):
tension and stress and any maybe issues, maybe worries of
sads that are no use to you.

Speaker 15 (08:28:39):
Now you can all be sucked down at the top
of your.

Speaker 1 (08:28:43):
Head, taken away. As I count down again, I'm twenty
down to one now twenty nineteen, eighteen, seventeen, sixteen fifty

(08:29:37):
fourteen thirteen, twelve, eleven, nine, eight seven, six, five.

Speaker 9 (08:30:40):
Four three.

Speaker 1 (08:30:54):
One bre Noticing how you feel, how relaxed and calm

(08:31:23):
you physically and mentally feel right now, help peaceful your
mind feels. It feels so nice to just let go,

(08:31:46):
to give yourself some space to breathe easily, to think calmly,
just to take a break from all that pointless worry

(08:32:07):
concerns about things that you don't need to think about
right now, because this is your time to let go.
This is your space to enjoy feeling deeply relaxed, peaceful

(08:32:33):
in your mind, relaxed in your body. They can feel
so good, so nice to just not have to do
anything to be able to really enjoy that serenity that

(08:33:02):
comes of letting go completely, that peacefulness that comes with.

Speaker 9 (08:33:16):
Being in this.

Speaker 1 (08:33:20):
Peaceful space. And you can keep this sense of calmness
for as long as you choose. If you choose to

(08:33:42):
drift off into a deep, healing, natural sleep, then you
can do that. It's completely up to you, and you
can keep this feeling of calmness physically and in your

(08:34:06):
mind for as long as you choose to feel completely relaxed,
completely relaxed. And I'd like you to make up your

(08:34:28):
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 forcing yourself,

(08:34:54):
but giving yourself that. I guess it is a com really,
isn't it. When you're telling yourself relax in a gentle
but firm way that only you can really tell yourself

(08:35:15):
in that way. You can't only have someone else saying
to you and now it relax, relax, you know, and
it needs to be gentle. But you can't someone else
can't really have the same the same kind of influence

(08:35:35):
or power that you have over your own physicality, over
how you feel, because when you say it to yourself,
it means more. It's personal, and your brain and your

(08:36:01):
unconscious mind and your body listens to what you say.
So for example, we'll test it out and do a
little test, a few little tests along the way, and
you can get more of an idea of the force,

(08:36:22):
a positive force that you can have in creating a
sense of comfort and relaxation in your body and your
mind quite quickly just by you telling yourself to relax.

(08:36:47):
So I'm going to start by let's focus on your hands.
So focus on your hands and just tell your hands
to relax, and just say relax. As you focus on
your hands, you could say my hands are relaxed, or

(08:37:10):
I want my hands to relax. I think if you
actually do it directly by focusing and imagining that your
hands can hear what you're saying. You know they've got
little ears, which is a little weird.

Speaker 17 (08:37:30):
So talking to your hands and just say relax, nodicin.

Speaker 1 (08:37:47):
Your hands. Start to relax. Now, focus on your eyes
and tell your eyes to relax. You just say in
the same word relax and find the right tone for you.

(08:38:13):
You know, I might say relax, but you you might
say relax or relax. You know, you might say it
differently to yourself, and that's important for you to gauge

(08:38:36):
what feels the right for you. To just tell your
eyes to relax whilst focusing on your eyes, your eyelids,
the muscles around your eyes, your eyebrows, and just tell
your eyes directly relax now. Now, I just did that myself,

(08:39:27):
and sometimes you may feel that you need a bit
more time for the different parts to relax, you know,
because I start talking again and maybe that part hasn't

(08:39:48):
relaxed fully. But what will happen is it will just
continue to relax even though I'm talking. That's happened with
my eyes. Thing 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

(08:40:10):
felt a 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,

(08:40:32):
so I wasn't really acknowledging it or really conscious to
those feelings. Yeah, my eyes is still continuing to relax,

(08:40:54):
as well as my hands. Actually, my hands had got
certain kind of energy, like not buzzing, but I can
kind of feel a degree of energy in my hands.

(08:41:14):
Maybe that's where the tension is being released. Maybe that's
causing that. The next part, I think we should focus
on the back of the neck. That's the part which
is quite often well for me, holds tension. I don't

(08:41:36):
know about it for yourself, but I think it's quite
a standard place where tension is sometimes held. So, and
I'm doing exactly what you're doing as you do it
as well, so I'm telling my body parts to relax
as well. So if you tell your neck the back

(08:41:57):
of your neck, focus on the back of your neck
and just say relax in your own words, in your
own tone, in your own voice. You can say out loud,
or you can just say it to yourself internally, but
you're focusing, and you're saying it literally to the.

Speaker 11 (08:42:20):
Back of your neck, as if the back of your
neck can actually hear what you're saying, So do that now,
just say relax so back of your neck and I'll
do the same.

Speaker 1 (08:43:14):
Now, what I noticed in 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

(08:43:36):
be relaxed as well. But I started noticing the feelings
in my shoulders, tension in my shoulders and in my
upper back. Whether that was because my back of my
neck was saying I'm pretty much okay, it's the other

(08:43:57):
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. Now, this
might happen and it's not. It doesn't mean that it's

(08:44:22):
going wrong. It just means you're being notified with 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

(08:44:45):
tension that are obvious in your other back. If you
just focus on your back and the whole area from
the shoulder blades down.

Speaker 15 (08:44:59):
To the middle of your back, a.

Speaker 1 (08:45:01):
Spine, and me, it's more the shoulder plates more. Yeah,
that's the parts that are really sort of given me
that not that it needs relaxing sounds gonna ask that

(08:45:22):
part to relax, and you can do the same. Now
relax up the back. There's something strange happened there. And

(08:45:53):
this often happens.

Speaker 15 (08:45:55):
I've been doing this for.

Speaker 1 (08:45:59):
Sixty years or something, and often I'm one surprised but
amazed really that there can be a feeling. So when
I was focusing on the back of my neck, my
upper back was starting to feel quite stressed and in

(08:46:21):
need of attention. As soon as I started talking to
you about my upper back and talking about, you know,
getting ready to ask the upper back to relax, my
the back already started to relax. It's almost as if

(08:46:43):
it doesn't need to hear the words, just needs attention,
just needs to be noticed. That is something that often

(08:47:06):
happens in this type of situation is when you start
to relax a couple of parts of your body, as
we've done with our hands, our eyes and eyelids, and.

Speaker 15 (08:47:25):
Now back of the neck, top of the back, up
a back, the rest of.

Speaker 1 (08:47:36):
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 suppose it's kind

(08:48:02):
of like a bit of an avalanche, you know, the
little ball starts rolling before you know it. The whole
of your body is completely relaxed and can't And if
you focus on your face, you focus on your eyes,

(08:48:32):
your eyelids, your eyebrows, and the muscles around your eyes.
Maybe you start to notice that your forehead is more
relaxed than it was. Maybe your face is more relaxed.

(08:48:56):
I would say my entire face is a lot more
relaxed than it was. So you're going to focus now
on your shoulders again, just like before, Just tell your shoulders,

(08:49:22):
and you can't do them in the digity. You can
do the right shoulder and left shoulder. I just generally
do both at the same time, and just tell your
shoulders as you focus on them in your mind, focus
on the how they feel. Maybe you can see them

(08:49:43):
in your mind's eye. Just tell your shoulders to relax

(08:50:31):
as nice as they relax. But I didn't notice, especially
with my back, is the connection between the different parts

(08:50:55):
the back, the shoulders, the neck being all connected and
being such a large part of your body, it's always
hard to separate them from each other. My lower back

(08:51:20):
is starting to relax on its own. Maybe I'm going
too slow, and that could be an issue because we
all go at different speeds. And the idea of the

(08:51:41):
beginning of this recording was for you to be able
to just say to yourself, relax without focusing on any
particular part of your body. Because when you know that,

(08:52:07):
telling your hands to relax and your hands relax, You
tell your eyelids, your eyes, and muscles around your eyes

(08:52:28):
and your eyebrows to relax, and they relax. You tell
the back of your neck to relax, and it relaxes.

(08:53:01):
You tell your up back to relax, and they relaxes.

(08:53:29):
You tell your shoulders.

Speaker 10 (08:53:32):
To relax, and they relax.

Speaker 9 (08:54:08):
You told your.

Speaker 1 (08:54:09):
Hands to relax, they relaxed, and they continued to relax.
When you told your eyelids, the muscles around your eyes,
your eyebrows to relax, they relaxed and continue to relax.

(08:54:46):
When you told the back of your neck, focused on.

Speaker 15 (08:54:50):
The back of your neck.

Speaker 1 (08:54:54):
And told it to relax and relaxed and continued to relax.

(08:55:14):
When you told your upper back to relax, be relaxed,
and continued to relax. That's with your shoulders. He told

(08:55:40):
your shoulders to relax, and your shoulders relaxed and continued
to relax.

Speaker 15 (08:56:00):
And it's not just that, it's.

Speaker 1 (08:56:08):
That the rest of your body has also been listening,
and their relaxation has been spreading. So from your eyes,
the relaxation spread to your forehead, around your face.

Speaker 18 (08:56:28):
Into your skin, into your jaw, into.

Speaker 1 (08:56:40):
The fronts and sides of your neck, all way down
your chest and stomp your relaxed hands and shoulders meet
up through your arms, renas your forearms, your upper arms, elbows,

(08:57:08):
your wrists, let it go the lower back, your hips,
buttocks growing, or just start to relax and continue even

(08:57:36):
comfort spreading through your legs.

Speaker 15 (08:57:45):
All the way down to your.

Speaker 1 (08:57:47):
Ankles, the tops of your feet, the side of your feet,
and the bottom of your feet, relaxing into your toes.

(08:58:13):
Each tone relaxing come pleas And as your body relaxes more,

(08:58:39):
your mind becomes slower, peaceful.

Speaker 9 (08:59:01):
To the point where.

Speaker 1 (08:59:05):
If you choose to fall asleep, he can easy do that,
easy drift the way because there's nothing going on in

(08:59:33):
your mind. The praise speaceful, your body continues.

Speaker 9 (08:59:53):
To rise.

Speaker 1 (09:00:18):
And with that connection between your body relaxing, the word
do you say to yourself relax means that you don't

(09:00:38):
need to focus on just one part. You can just
focus on your entire body saying the powerful word relax.

Speaker 15 (09:01:12):
And there's uh.

Speaker 1 (09:01:15):
Those familiar sensations of comfort spreading throughout your body, listening
and calming.

Speaker 9 (09:01:37):
And heathing.

Speaker 1 (09:01:42):
Every part of your body, heathing more relaxed.

Speaker 15 (09:02:08):
So all we need to do now one is just.

Speaker 1 (09:02:14):
Tell yourself relax, sir, heating completely.

Speaker 15 (09:02:34):
Come for the boll come.

Speaker 1 (09:02:48):
So relaxed, starting now with number twenty ninety eighteen seventy

(09:03:37):
sixty fifty four thirty well.

Speaker 15 (09:06:04):
Er not.

Speaker 9 (09:09:49):
Eight ususu.

Speaker 8 (09:11:09):
Usus us.

Speaker 1 (09:16:43):
One two cut down ten to one ten nine eight

(09:17:09):
seven six five four three two one. And maybe that

(09:17:34):
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'll count it down from ten to one.

(09:17:54):
What do you expect me to do? Man? Expect me
to STI go with floppy just because you're counting down.

Speaker 15 (09:18:06):
Too.

Speaker 1 (09:18:07):
If you try again, but this time I'll go this
slower this time, and you focus on the whole of
your body before we focus on your legs. Just notice
how your body does start to feel more relaxed with

(09:18:41):
every number that I count down ten, nine, eight, seven, six, five, four,

(09:19:41):
three two one.

Speaker 9 (09:20:22):
Wow.

Speaker 1 (09:20:28):
And just notice how how you feel generally, how your
body feels. It's not necessarily even about yeah, counting down

(09:20:48):
from ten to one. It's that space that you have,
that space between being active physically or mentally, just sitting

(09:21:20):
or lying down, just being there, not doing anything, not
saying anything, nor deeding to think about anything. So it
opens up a space, you know, a bit of a space,
a gap. And the more I cam down from the

(09:21:46):
tental one, the bigger that gap becomes. So there's that
gap of calmness, of comfort and relax stations. It's a
nice feeling, yeah, And it moves those stresses or discomforts

(09:22:20):
physically or emotionally, moves them away. Allows you.

Speaker 15 (09:22:35):
To just.

Speaker 1 (09:22:39):
Slow down. Someone to count again from ten down to one,
and notice that gap widening, the gap, and as it widens,
it's almost like the stress, so attention falls into the gap.

(09:23:16):
It gives you that distance, that space. Now ten nine

(09:23:36):
six eight seven, six five four three T.

Speaker 8 (09:25:17):
One.

Speaker 1 (09:25:29):
How did your body feel.

Speaker 6 (09:25:35):
Now?

Speaker 1 (09:25:48):
Can you notice that you feeling calmer? Are you feeling
more relaxed as we now focus on your legs, just

(09:26:31):
your legs. We're just gonna start with focusing on your thighs.

(09:27:07):
Of course, it's not the most exciting thing to be doing,
because I'm sure like most of your body is not
not going on right now. Just focusing on the whole

(09:27:31):
of your thighs, the tops of your thighs, the sides
of your thighs, the bottoms of your thighs, your outer thighs,
and your inner thighs. Basically the whole of your thigh
that leads into your hip and it goes down to

(09:27:59):
your knee joints. Now, this is a big area. It's
a very heavy area. It's very strong, probably the strongest

(09:28:19):
muscles in your body or in your thighs. But I
don't think we perhaps will give enough attention to our thighs.

(09:28:47):
Perhaps we don't acknowledge how important our thighs are to
our lives, how much they actually do for us all

(09:29:18):
through our lives. And it may seem to sound really weird.

Speaker 7 (09:29:29):
But.

Speaker 1 (09:29:32):
I think that all of our body parts, especially our thighs,
need some TLC, a bit of love shown, a bit
of acknowledgement, thank you, gratitude for what our thighs do

(09:30:05):
for us. And I know this may sound a bit strange.
Maybe you think, why am I? Surely how I should
be out in the garden hugging a tree or something.

Speaker 15 (09:30:25):
Wow, it's hard to set.

Speaker 1 (09:30:31):
A microphone up on a tree. That's why I'm doing
this indoors. Otherwise I would be outside hugging a tree.
Now I can't see the television from the tree. If
you move down to your knees gain such an important part.

(09:30:56):
And I 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

(09:31:21):
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

(09:31:42):
a beautiful thing that's possibly not appreciated until it's temporarily removed.
You know that's comfort. But as you focus on your knees,
regardless of how your knees feel. You can have that

(09:32:07):
sense of gratitude and love to your needs for all
that they do for you, and you can still have
that attention on your thighs. Maybe notice how your thighs feel,

(09:32:33):
Maybe notice that they are relaxing more deeply as you
focus now on the bottoms of your legs, your shins,

(09:32:57):
and your calf muscles. The bones between your knees and
your feet incorporates, and the course, your ankles so important.
Anyone that's had even like the slightest sprain of an

(09:33:22):
ankle knows how how much we take our ankles for granted.
And it's kind of strange in a way when you
think that. You know, logically, our wrists are a lot

(09:33:43):
thinner than the rest of their arms, which is okay,
it doesn't I can't see any problem with that because
we're just picking stuff up. Our ankles so much thinner
then the rest of our legs, and from a physics

(09:34:09):
perspective or logical even it doesn't 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,

(09:34:37):
it does so much great work, supports us supports our
body for a lifetime, helps us to balance, helps you
to get around and be mobile. And there's the calf muscles.

(09:35:08):
Of course, when I was younger, I couldn't see the
point in calf muscles. Didn't seem to do anything. Okay,
if I walked around on tiptoes, then my calf muscles
get some work. But of course that's not true. The

(09:35:29):
calf muscles are being used whenever we use the legs
and your shins there to protect your lower legs, shaped

(09:35:52):
in a way, almost as a protector for the bone,
leading of course to your ankles and your feet. We're

(09:36:16):
not going to focus on your feet. We're just going
to focus on the legs. And I realize, and now
that I've mentioned your feet, you probably focuses on them anyway,
So maybe I should focus on your feet a little bit.
You can have them in your awareness the same as

(09:36:41):
you have your thighs in your awareness. Even though we
haven't been focusing on your thighs a few minutes, we've
been focusing on your ankles. Do that sensation of comfort

(09:37:09):
in your thighs and there's that movement of energy because
the thighs hold lots of different sensations. Of course, there's
the muscles, the big strong muscles that we have in

(09:37:32):
our thighs. But the skin on the outside of the thighs,
as in the outside of all of our body, can be.

Speaker 19 (09:37:52):
Very sensitive, sensitive to the touch, sensitive to temperature.

Speaker 1 (09:38:10):
And inside your thighs the bones, there's the muscle, there's
the blood, vessels, the arch trees, all this stuff that's
inside your thighs. I guess sometimes it'd be nice if

(09:38:32):
you could actually put your fingers inside your thighs and
a message, so you can message on the outside, of course,
and to be able to get deep into the muscles,
to be able to just message inside your thighs, message

(09:38:52):
in the bones of your leg, message in or the veins,
and just gently healing your fives and you could move
down message and inside your knees, just message in those bones,

(09:39:19):
but with healing fingertips, spreading that healing.

Speaker 15 (09:39:25):
Energy deep into the choice of your knees.

Speaker 1 (09:39:35):
Of course, there's the back of your your knee, you know,
the inside crease where your knee is. It's a really
sensitive area. Really, it feels very nice when you stroke it.
That might be because it's an area that's not really

(09:39:56):
touched very often. It's almost like a hidden part, a
crease in your legs. It's almost.

Speaker 9 (09:40:09):
Like a part that.

Speaker 1 (09:40:11):
Has a sensitivity, which is a little bit different. Of course,
it's protected by your legs. So you can imagine putting

(09:40:34):
your fingers into that crease in your legs, folding between
your legs, you can just message with your fingertips. Imagine
your fingertips going inside, message in the muscle or tissue.

(09:41:00):
You can of course field the the bones of your knees,
healing through your fingertips, and then as you go down
to your calf muscles, and that's the part I'd like

(09:41:22):
to be able to really put my fingertips deep inside
my calf muscles, massage in every single tissue of that muscle,
healing every part, and then doing the same for my shins,

(09:41:51):
massage in gently stroking the bones, gently stroking them 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 our body,

(09:42:18):
and more precious of amyture on the planet. When you
start to think about the legs in this way, it

(09:42:44):
can change your perspective.

Speaker 15 (09:42:49):
It might sound a bit.

Speaker 1 (09:42:54):
A bit silly to start with, the idea of having
love for your legs, show an appreciation for your thighs,
want them to be able to put your hands in
your thighs, the massage the muscles and the bones, and

(09:43:21):
to get your fingers deep in there, releasing all tension.
Just to show how much you care about your legs, what.

Speaker 15 (09:43:39):
You care for, what your legs do for you.

Speaker 1 (09:43:44):
Regularly, your knees, your calves, your ankles, the strength of
your ankles, considering how thin they are compared to the

(09:44:05):
rest of your legs, especially of thighs. Yet this so strong,
so flexible, absolutely amazing things. Your ankles are truly a

(09:44:29):
gift because of what they do for you, supporting all
that weight, regardless of how what weight you are, even
if you're only ate stones, there's still a lot of

(09:44:51):
weight for these little ankles. Now, I'm a lot heavier
than eat stone double back, yet my ankles support my
body all the time, or they do give off a

(09:45:16):
sigh of relief when I sit down.

Speaker 3 (09:45:20):
That's it.

Speaker 1 (09:45:21):
I've had my whole legs though my feet feet also
go und my toes clap.

Speaker 15 (09:45:32):
I'm so happy.

Speaker 1 (09:45:53):
Your legs really are amazing. And I know talking about
talking about your legs.

Speaker 10 (09:46:04):
Is probably.

Speaker 1 (09:46:07):
Possibly one of the most most boring things you've ever
heard anyone say. Possibly, but we're boring or not. Everything
I said is true. Your legs are amazing. Your legs

(09:46:36):
deserve not just respect, they deserve to relax deeply. They
deserve to take some time out of the day to

(09:47:01):
just let go completely. The legs.

Speaker 4 (09:47:27):
Really can relax.

Speaker 1 (09:47:37):
And because the legs are so such a most very
important part of your body and your relax yourles, the
rest of your body also naturally follows in that journey

(09:47:59):
of comfort. I can feel it in my hips. My
hips feel really loose, and also.

Speaker 15 (09:48:17):
In my lower back as well. My lower back.

Speaker 1 (09:48:21):
Really feels it feels stretched, even though I'm just sitting
in a chair and there's no stretching as far as
I'm aware that I'm doing. It's almost as if the
muscles are just relaxed so much.

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(music) (10 hours) ADHD Hypnosis for Focus and Calm | 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;}(music) (10 hours) ADHD Hypnosis for Focus and Calm | Jason Newland | 14th August 2025