(music) (10 hours) Gentle Hypnosis for Tinnitus Relief | Jason Newland | 12th August 2025

Experience a calming, guided hypnosis session designed to bring relief and peace to those living with tinnitus. In this gentle session, Jason Newland leads you through progressive relaxation, soothing guided imagery, and powerful mental reframing techniques to help you detach from the ringing or buzzing in your ears.

You’ll learn how to transform intrusive sounds into harmless background noise, reducing their emotional impact and regaining a sense of control. Perfect for listening during the day for stress relief or before bedtime to drift into a deep, restful sleep.

Episode Transcript

Speaker 1 (00:01):
Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.
Please only listen when you can safely close your eyes

(00:26):
and welcome to this recording Gentle hypnosis for tinatous relief.

(00:46):
This is not a replacement for professional medical help, so
please get permission from your doctor before listening to this
free hypnosis recording. Now, welcome to this gentle hypnosis session

(01:26):
per tilitous relief. I'd like you, I'd like to thank you,
but maybe you can thank yourself forgiving yourself this time
for calm and for heathing. And please ensure that you're

(01:54):
in a safe, quiet space where you can sit or
lie down comfortably and won't be disturbed. If you're sitting
in the chair, please make sure it supports your body

(02:15):
in the event if you've fallen asleep, and it's best
if you can close your eyes and fully relax. Just

(02:47):
simply relaxing and reducing stress means you're already helping to
make your tenatus less noticeable. And I find what I've

(03:17):
found over the last nineteen years that I've been doing
these recordings and helping people that quite often relaxation, just
relaxation itself, has such a huge beneficial impact on changing

(03:57):
the condition or the issue the person has. And my
stomach's grumbling, brilliant, well done, stomach, I didn't expect that.

(04:18):
So you can just without putting any pressure on yourself
to go into some deep, deep trance. And you didn't,

(04:39):
just let go realizing that the fact is mindfulness and
relaxation practices have been shown to reduce the severity of

(05:01):
tenetus and the distress that it causes. So as we begin,
know that you are taking a positive, effective step towards relief.

(05:28):
Now I'd like you to take a slow, gentle breath in.
Then as you breathe out, start to let go of
any worries for now, because you are here in this

(05:57):
moment and nothing else really matters right now except giving
yourself permission to relax. And you might already notice the
soft hints of calm beginning to spread through your body,

(06:26):
which is good as nice. And all you need to
do is just listen to my voice and follow along. Admittedly,

(06:47):
and may will be a little bit boring, but that's
okay because it's a positive type of boring. It's a
heathing type of boring. Now let's begin our journey into

(07:16):
relaxation and relief. So we'll start with a progressive relaxation

(07:40):
to ease your body and your mind. So let's begin
by focusing on your breathing Inhale slowly and deeply through

(08:03):
your nose, fill in your lungs comfortably. Hold for just
a second, and now exhale through your mouth, feeving the tension.

(08:28):
Release with that breath and find a steady, even rhythm,
breathing in a calm and breathe and out any stress

(09:01):
as each exhale carries away a little bit more detension,
and you might even imagine a wave of relaxation flowing
through you each time you breathe out. Now bring attention

(09:28):
to your feet. Gently scrunch up if your toes if
it's okay to do so, making the muscles in your
feet and toes as tight as is possible and also
as tight as is comfortable. Now hold that tension for

(09:53):
a brief moment. Now release, let your toes and feet
go limp and loose, letting go of all the tightness,

(10:19):
feeding the difference as relaxation starts taking its place. Good. Next,
move your attention to your ankles and calves, and if

(10:42):
you like, you can tense these muscles gently, maybe by
pointing your toes or tightening your calves, and then let go.

(11:03):
Release in attention as you fear the soothing warm or
heaviness in your lower legs as they relax completely, and

(11:30):
continue this calming scan up through your body to your thighs,
Tighten them a little, then relax your hips and lower back,

(11:58):
perhaps archins slightly, then settle in your abdomen, pull your
stomach in for moments, and then let it soften and

(12:30):
hovy chaia. Breathe in as you tense, and breathe out
as you release. Sing in twice as deep into relaxation.

(12:55):
Now your chest, take a nice breath in, maybe huk
your shoulders the tents and exhale to release htt in

(13:21):
your chest and shoulders draw into comfort. Move in your
hands and arms. You can make fists and squeeze your

(13:45):
arms to your shoulders in unfurl and relax, feeling away
bathe of relief as the muscles let go, and finally

(14:12):
your face. Scraunch up your face, wrinkle your forehead, squeeze
your eyes and sure gently hold for a second and

(14:33):
breathe out. Relax, and you can let your jaw hang lease,
and your eyes remain softly closed, eyelids relaxed and smooth.

(15:13):
And you have now worked your way through each part
of your body, tensing and then releasing, leaving every muscle loose,

(15:34):
limb and relaxed. Now you can just take a moment
to enjoy this sensation. As your entire body feels heavier, comfortably, warm,

(16:03):
and settled. From the tips of your toes to the
top of your head. You are letting go and any
lingering tightness is melting away. As you're breathing remains slow

(16:32):
and soothing. Huge breath guidean you deeper into a state
of peace, and if any thoughts arise.

Speaker 2 (16:51):
That's okay, just let them drift by as if they.

Speaker 1 (17:01):
Were clouds passing in the sky. As you are gradually
quieting your mind and with your body so calm and still,

(17:34):
you may notice that even your heart beat has slowed down,
becoming steady and serene. And this gentle stillness is the

(18:02):
perfect state for the next part of our journey. Now

(18:23):
that your body is deeply relaxed, imagine your mind's eye
a safe, peaceful place, and perhaps you pictured yourself rising.

Speaker 3 (18:49):
And walking.

Speaker 1 (18:53):
Toward a beautiful garden, or may be you see a
quiet beach or a cozy forest grow anywhere that feels

(19:14):
perectly calm and pleasant.

Speaker 3 (19:19):
Tear.

Speaker 1 (19:25):
And let's say you find yourself at the entrance to
a tranquil garden. Just visualize it as vividly as you can.

(19:52):
Notice the colors of the flowers and the trees, the
soft texture of the path beneath your feet, and the
gentle light around you, and the air areas. It's so comfortable,

(20:29):
just the right temperature for you to feel at ease
and protected. And in this garden you begin to walk

(20:56):
slowly along a little stone path, with each step you
take is effortless and light. And as you stroll, you

(21:22):
might hear sounds of nature around you, perhaps birds singing
softly in the trees, or the faint trick of a
small fountain or stream nearby. And you may even hear

(21:54):
the distant laugh of children playing, or lee's rustling as
a cool, pleasant breeze moves through the branches. And these

(22:21):
sounds are soothing and gentle, and they remind you that
life carries on with ease and harmony all around. Somewhere

(22:42):
along the path you come upon a comfortable spot to rest.
It could be a wooden bench under a leafy tree,
or a soft patch of grass by a calm, clear pond,

(23:09):
and you decire to pause here, to feel the surface
beneath you as you sit or lie down in this scenery,
And perhaps the bench is warm from the sun, or

(23:34):
the grass is springy and cool, and you take a
moment to just be in this peaceful place, soaking in
the sense of safety and comfort it provides, because this

(24:04):
is your sanctuary, a private haven where nothing can bother you.
And as you relax here, bring your awareness to the
sounds you hear in this imaginary environment. Maybe you notice

(24:36):
a gentle tinkle of wind chimes hanging from a nearby
a tree, singing a soft brand and melody whenever the
breeze passes, and their tone is lights and colming like

(25:04):
distant bells. Or perhaps it's evening in your garden and
you catch the faint chirp of crickets hidden in the grass,

(25:25):
their chorus rising and falling gently. And you can choose
whatever sounds feel comfortable for wind chimes, crickets, soft ocean

(25:52):
waves in the distance, or simply the whisper of the wind,
Because these ambient sounds are peaceful and kind. Now, turn

(26:21):
your focus inward for a moment and notice a ringing
or buzzing of your timitous and without any judgment, just
acknowledge its presence. Now in this relaxed state, you might

(26:50):
find that what you're observing is that the sound. It's
much more calm now, And here comes a little bit
of magic from your mind. Imagine that the sound in

(27:19):
your ear isn't trapped inside you, but it's actually flowing
out into the serene world around you. Envision it escaping

(27:41):
your mind and blending with the natural sounds of your
safe space. For example, you might imagine your tenatus as
a gentle ring in wind chime in that tree, and

(28:09):
each tone of your internal ringing becomes one of those
little bells being tickled by the breeze, and it's as
if the sound has moved from inside your head outside

(28:35):
to that wind chime where it belongs. Or if your
sound is more of a buzz or a hum you
might picture it as the distant throne of a friendly bee.

(28:57):
What a soft harm mother hummingbird fluttering nearby, just part
of the garden's background. And whatever this quality of your

(29:21):
tenative sound, you can transform it into a natural, harmless
sound in this scene, one that belongs here and does
not bother you anymore. And notice what happens now as

(29:54):
the once intrusive ringing is now just part of the environment,
and a gentle one at that, and instead a source

(30:16):
of distress, it now becomes like just another note in
the symphony of this peaceful place. And as you continue

(30:37):
to hear it, but it no longer feels like an enemy.
And if it was a high pitched ring, now it's
like the soft twin clean of chimes or distant sounds

(31:07):
of a summer night. If it was a hiss or static,
now it's like the south and hush of ocean waves.
And if it was a buzz, now it's akin to

(31:33):
a low, comforting hum, like a purring cat or the
murmur of the breeze. And as the sound has changed

(31:57):
its meaning, fear it's simply sound and nothing more. In fact,
you may notice that the more you allow it to

(32:19):
blend into the background, the fainter and more distant it becomes.
It's as if we eat breath you take, the sound

(32:40):
drifts a little further away, and maybe you imagine it
moving off into the distance from that tree with wind
chimes at the far end of the garden, and then

(33:05):
perhaps beyond the garden's gate, and it might still be audible,
but only if you really strain to focus on it.

(33:27):
Otherwise it's just there in the background, a neutral part
of the soundscape. Your mind is naturally tuning it out

(33:56):
because you are in control here. You can choose to
pay attention to that faint sound or to all the
upper pleasant sensations around you, and you choose peace. You

(34:20):
choose to let the tenatus simply be without giving it importance.
It's just such a simple choice to allow the sound

(34:49):
and not fear it, which weakens its hold over here. Now,
just take a moment to really appreciate how far you've

(35:14):
already come, how you've gone from feeding tense and perhaps
overwhelmed by the ringing, to feeding calm, safe and in charge.

(35:47):
Because in this inner world you've created, the tintus has
lost its power, and what was once an irritating intruder
can now be seen as just another gentle sound in

(36:13):
your peaceful landscape, and you are free to enjoy the
tranquility of this place. Whether the sounds present or not,

(36:40):
it truly doesn't matter. Anymore, which shows you that your
perception of the sound can change, and you have now
proven to yourself that your mind can transform that noise

(37:05):
into something natural and neutral, maybe even pleasant. Now, in
this relaxed and receptive state, let's reinforce these positive changes

(37:30):
with some gentle affirmations and suggestions and just continue to
rest comfortably. Let these words sink into your unconscious mind,

(37:54):
and you don't need to actively remember them, just simply
allow them to wash over you and take root at
whatever level is helpful, and each affirmation will further soothe

(38:16):
your mind and calm your nervous system. Train in your
inner self to respond to Tenetus with peace and comfort.

(38:38):
Now you are safe and in control. You are safe
and in control because the sounds you hear cannot harm

(39:03):
you in any way. There are merely sounds, just like
any other background sound or noise you've grown used to,
and you are completely safe, and your body knows it.

Speaker 4 (39:29):
You choose calm, you choose come, and every time you
breathe out, a wave of soveregnity flows through you, and

(39:57):
your nervous system is relaxing, releasing any fight or flight responses,
and you feel a gentle comfort wrapping around you.

Speaker 1 (40:15):
Protecting you from stress. The ring in or buzzing is
becoming a neutral part of your world. The ring in

(40:40):
or buzzing is becoming a neutral part of your world,
and what once alarmed or annoyed you now feels insignificant
and non threa retning, and you might even find it

(41:06):
familiar and easy to ignore, just like the hum of
a refrigerator or the sound distant traffic, It fades into
the background unless you actively listen for it. Your mind

(41:40):
is powerful and adaptable. Your mind is powerful and adaptable,

(42:00):
and each day you are training your brain to tune
out the tenatus a bit more, and you trust that
over time, your brain can and will diminish its response,

(42:25):
gradually paying it less attention and emotion, until it hardly
bothers you at all. And you are habituating naturally, and

(42:49):
this gives you deep relief. You cultivate acceptance and peace.

(43:12):
You cultivate acceptance and peace, and instead of bracing against
the sound, you allow it to be there when it's there,

(43:32):
without fighting, and this acceptance brings you freedom. And by
not resisting, you find that stress and anxiety related to

(43:52):
the sound just evaporate, and you replace these feelings with
calm confidence. You are more and more comfortable each moment

(44:32):
because every breath, every positive thought is soothing you, and
you feel a growing sense of mastery and comfort. And

(44:54):
you have coped with this before, and you are coping
eve even better now. In fact, you're thriving, and you
look forward to moments of quiet and peace now knowing

(45:21):
that you can handle them with ease and relaxation. Your
unconscious mind is learning new ways to respond, even when

(45:50):
you're not actively thinking about it. Deep inside your mind,
a change has happened. You've rewritten the script, and tenatus

(46:15):
no longer triggers fear or frustration or anger, and instead
it might even remind you to relax, acting as a

(46:44):
gentle cure to take a deep breath and return to
this state of ease. And each of these positive ideas

(47:13):
is sinking deeply into your mind, strengthening your resilience and calm.
And if any part of you used to panic or

(47:38):
feel hopeless about the ringing, that part is now being
comforted and healed, and you're replacing those old reactions with
a profound sense of peace, hope, and confidence. There's your

(48:05):
body and mind. Remember how to relax, how to feel safe.
They know what to do now whenever you hear that sound. Now,

(48:40):
let's take a moment to solidify the new perspective that
you have on your dinnertus. You have begun transforming it
from a an annoying intruder into a more peaceful and

(49:05):
harmonious aspect of your experience. And think about that for
a moment. There's something that you used to feel so
negative now feels so manageable, even harmless. And this is

(49:31):
the power of your own mind working in your favor.
And you're no longer given the sound and negative meaning
because it's not a threat, it's not a tormentor it's

(49:53):
just a sound like any other sound. For example, consider
sounds like refrigerates, a hum or, a fan in the background.
They're just there. You hear them if you focus, but

(50:15):
they carry no emotional weight. They can't affect you. And
that's how your tentatus can be for you. From now on.
You can just treat it as a neutral, meaningless noise,

(50:36):
something you have to actively strain to even notice at all.
And this shift is perspective from seeing tinatus as a
danger to seeing it as just a benign sound. Is

(51:02):
so powerful as it removes the fear and the frustration,
and it gives you back a sense of control as
you remind yourself, this sound cannot hurt me. It's okay

(51:29):
for it to be present. I am safe, and I
can still relax and enjoy life even if it's there.
This sound cannot hurt me. It's okay for it to

(51:50):
be present. I am safe, and I can still relax
and enjoy life even if it's there. In fact, by
practicing this calm acceptance, you find that the sound loses

(52:18):
its hold over your attention and emotions, and it becomes
less threatening, more familiar, and easier to ignore as you
consistently respond to it with neutrality and calm. And if

(52:50):
negative thoughts about the ringing do come at times, that's
all right. You can acknowledge those thoughts and let them
drift by, just like we practiced earlier with the clouds

(53:11):
in the sky, because you don't need to engage with
worry or anger about it. Instead, you embrace an attitude
of acceptance. Okay, the sound is here, but so what

(53:39):
it can still be calm, I can carry on with
what it's doing. And this mindset is incredibly liberating because
by accepting and coexisting with the tinatus, you significantly reduced

(54:07):
to stress it used to cause you. And you may
even find moments when you forget about it all together
because your brain has truly accepted it as unimportant. And

(54:31):
remember that habituation. We mentioned the brain's natural ability to
get used to repeated stimuli, because that process is underway
within you, and your brain is gradually learning to filter

(54:56):
out the tinatus, treating it no differently than the countless
other background sounds it ignores every day, and you don't
have to try and force this. It will happen on

(55:20):
its own as you continue to practice these relaxation and
reframing techniques. And every time we respond to the sound
with calm, indifference or gently shift your fake focus elsewhere,

(55:46):
you are reinforcing to your brain that this sound is
not a threat, not something it needs to worry about.
Your brain listens, and over time it will more and

(56:07):
more tune out the noise automatically. So in reframing your tenatus,
you've done two important things. You've changed how you perceive it,

(56:30):
You've changed how you react to it, and you now
see it as neutral. Even as a remind to relax
and you react with calmness, or sometimes don't react at all.

(56:55):
And this new pieceful relationship with the sound means it
no longer dominates your life or mood, and it's becoming
just a small background aspect of your world, something you

(57:22):
can easily coexist with. This is a huge step forward.
You should feel proud of yourself for achieving this shift. Now,

(57:52):
before we conclude, let's address the emotional aspect of your
journey and offer some encouragement, because coping with tinatus can
be emotionally challenging, and you may have felt frustration, anxiety,

(58:16):
or even helplessness about it in the past, and that's
completely understandable because the constant awareness of ringing or buzzing
can be very distressing and stressful, and it's known that

(58:44):
these feelings of stress and frustration can actually intensify the
perception of the tinatus, creating a vicious cycle. And perhaps
you've experience this in the past, and you know, the

(59:05):
more upset you get about the sound, the louder and
more intrusive it seems, which in turn makes you even
more upset. If that's what was happening before, recognize that
you'll now breaking that cycle, and by entering this relaxed,

(59:29):
open state of mind, you've taken away the fuel that
fed that negative loop, and deep relaxation is like a
reset for your nervous system, calm in the anxiety and

(59:52):
ease in the stress that made the tentatus worse. And
in this trance state, you've shown yourself that you can
find relief and calm even when the sound is there,

(01:00:16):
and this proves that things can get better, that you
are not powerless. In fact, on the contrary, you've discovered
just how much influence you have over your experience, because

(01:00:46):
your unconscious mind is very powerful and you've just used
it to reframe your emotional response to timitous And this
means that you're going forward and you'll find yourself more

(01:01:08):
at ease as you develop a calmer mindset that prevents
the sound from dominating your thoughts and emotions, and that
sense of panic or despair you may have felt before

(01:01:34):
is being replaced with confidence and peace. And the tenetis
is moving from stem to stage to the sidelines of
your awareness and you are back in charge of how

(01:01:54):
you feel. And it's important to acknowledge the emotional journey
you might have been through the worry of will it
ever stop, the annoyance every time you notice the ringing

(01:02:18):
in a quiet moment, and maybe even troubles sleeping or concentrating.
But look at you now. You've learned that even if
the sound continues, that you have the tools to cope

(01:02:40):
and even thrive despite it. And the goal was never
necessarily to eliminate the tenatus completely, but rather to reduce
its impact on you so that you can live your

(01:03:04):
life fully. And you're doing exactly that. You're freeing yourself
from the emotional burden are tenatus by changing how you
relate to it, and this is a tremendous accomplishment. Now

(01:03:43):
be gentle and patient with yourself moving forward, because healing
is a process and you are on the right track.
And every time you practice relaxation or listen to this

(01:04:03):
hypnosis session, you will reinforce these positive changes and you'll
find that your stress is lower, that your sleep can improve,
and your overall mood gets better as you continue to

(01:04:30):
let go of the fear and frustration. And whenever you
find yourself feeling discouraged, just remember that many people live full,

(01:04:55):
happy lives even with tinatus, and by adopting this accepting
calm approach. You are joining them in reclaiming your peace.

(01:05:16):
And you are never alone in this journey because help
and support are available, and you're proving to yourself that
your own inner resources are perhaps the most powerful aid
of all. And you can take pride in how far

(01:05:45):
you've come during this session, And even if it feels subtle,
your mind has begun a wonderful healing adjustment and you
are stronger and more resilient than you may have ever realized,

(01:06:15):
and you can handle this. And you are actively improving
your relationship with the sound each and every day, feed
in the self compassion and confidence growing inside you. You

(01:06:42):
deserve relief, you deserve calm, and you are giving these
gifts to yourself. Right now, it's time to conclude this session,

(01:07:07):
so we will bring it to a close in a gentle,
caring way, because you've done such great work and your
mind and body are thankful for this break. And in
a moment, I will count and guide you to either

(01:07:33):
wake up, feed and refreshed, or to just drift off
into a deep, RESTful sleep, depending on what you need
at this time. Because if you're listening during the day

(01:07:55):
and you'd like to resume your activities will slowly returned
to full waking alertness, carrying with you all the calm
and positive feelings that you've created. And if you're listening

(01:08:22):
at bedtime or nap time and prefer to sleep, you
can ignore the wake up suggestions and instead allow yourself
to sink even deeper into sleep at the end, continuing

(01:08:42):
to relax as long as you wish, because either way
you will remain relaxed and our peace. Now take your
far or deeppreffing and exile slowly, feeling the gentle energy

(01:09:09):
return into your limbs. And if you intend to wake up,
now start becoming aware of your body in the room,
noticing the surface beneath you. Maybe weigle your fingers in
your toes and I'll account from one to five, and

(01:09:35):
with each number you'll become a little more awake, bringing
back all a positive calm feeling in your body. Now

(01:10:00):
take a deep breath in an excel feeling the gentle
energy return into your limbs. And if you intend to

(01:10:23):
wake up, now start becoming aware of your body in
the room, noticing the surface beneath you. Maybe wiggle your
fingers and toes and I will count from one to five,

(01:10:45):
and with each number you'll become a little more awake,
bringing back all the positive, calm feelings into your day.
And if things stared you wish to sleep, just let

(01:11:05):
my voice count you down into deep relaxation. One beginning
to rise, feeding energy in your arms and legs, or

(01:11:28):
drifted in ten percent deeper into sleep, if that's your choice,
to returning awareness to your surroundings, perhaps listening to the

(01:11:50):
faint sounds around you, still calm and relaxed, or allowing
any rem intention to dissolve as you approach an even
tore me a state. Four almost awake now, mind clear,

(01:12:26):
positive and at ease. Tenatous, feeling distant and unimportant, or
nearing the threshold of sleep, mind quiet and safe. Five

(01:12:51):
eyes open, fully awake, feeing, rested, arm and ready to
continue your day with a sense of serenity. Or if
you're drifted into sleep, I remain inclosed as you just

(01:13:17):
now sleep into a deep, peaceful sleep, letting go completely
asshured that you will sleep soundly and wake up feeling
refreshed and comforted. Now take a moment to appreciate the

(01:13:45):
peace that you feel right now, Whether you choose to
wake or to sleep. Your mind and body have embraced
this calm, healing state, and remember that you can return

(01:14:11):
to this feeling anytime you need. You do have the
power to relax, to refrain, and to find relief whenever
you choose.

Speaker 5 (01:14:28):
To.

Speaker 1 (01:14:28):
Thank you for allowing me to guide you on this journey.
Well done for all the work that you put in,
and in the days to come, you will continue to
feel the benefits more calm, less reactivity to the ringing,

(01:15:01):
and more control over your response. And as you keep
taking care of yourself. And know that each time you practice,
you reinforce these positive changes. And thank you for listening.

(01:15:30):
Remember to be kind to yourself because you deserved to
be happy and be gentle with yourself. You serve to
feel safe.

Speaker 2 (01:15:50):
Lots of love.

Speaker 5 (01:15:56):
Bye.

Speaker 1 (01:16:07):
Relax in a more deep and meaningful way, Maybe in
a way that can not just allow you to feel

(01:16:29):
calmer now and throughout the time we spend together here,
not just relaxed at the end of the recording when
it's finished and you can enjoy that sense of comfort

(01:16:53):
and peace, but also I think it would be nice
to have those feelings of relaxation continue for longer after

(01:17:27):
the recording has ended, so that you can still benefit
from listening to my voice maybe in a few hours time,

(01:17:50):
perhaps tomorrow, and then by listening regularly, especially if you
find like some people do and myself as well. Sometimes
I find one particular recording that really resonates with me,

(01:18:20):
and I just listen to it over and over again
every morning, every evening. There was this recording from We're
going back to about nineteen ninety nine. It was it

(01:18:42):
wasn't hypnosis, but it was a guided visualizations. It kind
of was hypnosis, really.

Speaker 6 (01:18:51):
And.

Speaker 1 (01:18:53):
I managed to find it again and it still has
the same effect on me. And part of it was
the person's voice relaxed me. She just felt so peaceful,

(01:19:19):
and I'd look forward to listening to her in the
morning and in the evening, and I knew before even
pressing the play button that as soon as I've done

(01:19:44):
that pressed the play button. This was in the days
of CD players pressed the play button, ifact it might
have even been a tape recorder. I'd lie down on

(01:20:07):
the bed and then even without necessarily listening to her
words because I had them memorized. Really, it was as

(01:20:33):
if my body knew exactly what to do, and the
muscles just almost went into automatic relaxation, and I remember

(01:21:06):
my mind would slow down. Now Now, I was listening
to this recording in the early days of learning hypnosis,

(01:21:30):
and long before I ever made any videos or audio
recordings myself, because I didn't start doing that till two
thousand and six, I knew, I knew how helpful I

(01:22:02):
found being able to just let go, to have that
trust in the person that I'm listening to, knowing that

(01:22:25):
it's going to be just as relaxing, if not more so.
Each time you hear my voice, you may feel the same.

(01:22:49):
Some people have been listening to me for over a decade,
maybe not solidly, obviously not twenty four hours a day,

(01:23:11):
but maybe people come back. Some people maybe listen every day.
That's something that I do which you may not realize

(01:23:37):
by listening, is when I record these recordings. Now, for example,

(01:24:00):
I also am affected by the words that I say.
So if I set you focus on your feet, notice

(01:24:23):
your feet relaxing, I will be focusing on my feet.
I will be noticing my feet relaxing. If I said,

(01:24:52):
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,

(01:25:24):
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.

(01:25:49):
And as you become aware of your hands, also aware
of how relaxed my hands are feeling now, and when

(01:26:29):
it comes to potentially drifting off to sleep, which may
be the reason you're listening, I also feel drowsy when

(01:26:52):
I make these recordings. I also notice my mind drifting.

(01:27:13):
In fact, at times I've actually fallen asleep without even noticing,
and then I carry on talking. And it's only where

(01:27:40):
I listen back to do the editing I hear snoring
and I think I don't remember snoring. I remember talking.

(01:28:01):
This snawing away was a pick turned up. That's why
I sound like when I snow, how I get really
into a whole experience. I don't know how you feel.

(01:28:36):
How relaxed do you feel in your feet, how relaxed
you feel in your hands. I have noticed more and

(01:29:08):
more that the more relaxed, deeper level of comfort you feel,

(01:29:30):
the easier your breathing becomes. It's almost like that additional
muscle relaxation. So this allows you debreath easier without necessarily

(01:30:16):
focusing on your breath, however, being able to notice the

(01:30:44):
ease in which you breathe so naturally, you breathe so

(01:31:14):
very easily and smoothly. Whenever I imagine my breathing improving.

(01:32:03):
When I've got my eyes closed, I tend to visualize
a beautiful field with trees and flowers producing all of

(01:32:33):
that life giving oxygen. And it feels nice to, if

(01:33:07):
nothing else, just taking some time away from everything, enjoying

(01:33:44):
that feeling of peace serenity with a joyful heart. Time

(01:34:35):
seems to just drip by so very slowly, relax axed,

(01:35:06):
so deeply, peaceful, completely unattached to any thoughts whatsoever in

(01:35:45):
this moment, completely free noticing that your mind has slowed down.

(01:36:58):
Slowed down because nothing really requires your attention, you can

(01:37:45):
enjoy the physical sensations of allowing the stress to drip
out of your body, Dripping out of every part of

(01:38:22):
your body and being released from your brain, d your

(01:38:46):
mind slowly but surely, The muscles in your legs relax

(01:39:42):
res res so very deep.

Speaker 3 (01:39:56):
Thing.

Speaker 1 (01:40:06):
Racks so deeply, and the feelings, the pleasant feelings in

(01:40:37):
your arms and shoulders, deepening each part of your body

(01:41:05):
further and deeper and deeper. Noticine, the feelings in the

(01:41:43):
back of your neck, the feelings in your wrists, muscles,

(01:42:45):
in the front of your body. I also feeling peaceful deeply.

(01:43:40):
There's a sense of pace spreads through your very cool

(01:44:21):
even when you focus on your mind. Her mind becomes

(01:44:48):
be and slower, deep relaxing, a very slower his stomach

(01:46:25):
PA's full in your stomach, held back. Notice Notice how

(01:47:07):
relaxed you now feel in the hole of your back.

(01:47:51):
Spye from your brain all the way down the middle
of your back, sending and receiving millions of messages every day,

(01:48:23):
deecomfort increasing deeply relaxed, your knees, reles, spreading those signals

(01:49:43):
down your spine or cord into air. Every part of
your body hmm, your shins and your calf muscles, the outbos.

(01:50:55):
Feelings of peace and tranquility spreading through your body, tips
of your toes, to your eyes, your fingers, all the

(01:51:28):
way till you'll lower back, lettinger, retinker.

Speaker 3 (01:52:13):
Pace.

Speaker 1 (01:52:30):
To drift in mind, just wandering away, happy to let

(01:52:56):
go e. God completely polite, God, so tranquil your whole

(01:54:00):
body enjoying a sensor listing, go for more ey, enjoy

(01:56:27):
the space, this space.

Speaker 3 (01:56:35):
Of peace.

Speaker 7 (01:56:39):
And safety.

Speaker 1 (01:57:03):
Faye h letting God. Maybe we can just focus on

(01:59:06):
the different parts of your body, just to notice your

(01:59:41):
forehead and your eyes mutual, so loose, noticing a sense

(02:00:44):
of complete freedom, absolute freedom, dress, day, peace, fall, energy, pace,

(02:02:52):
to breathe so much easier. Yes, you may have or

(02:04:07):
may not have noticed your mind drifting peaceful, move any

(02:05:08):
even more deeply in the direction of total blissful pace,

(02:05:32):
blissphul pace, to rest, to to pace, sure, come let

(02:07:36):
him go, peace of mind, relaxed body c rex so relaxed.

(02:09:12):
Her body feels almost invisible, so very relaxed and paceful.

Speaker 8 (02:09:45):
So pace from.

Speaker 1 (02:10:09):
Right, let go so so ver, And you could start

(02:10:54):
to notice that you are feeling more than acted, even
though I've not purposely focused your mind upon that sense

(02:11:15):
of physical comfort that is growing within you throughout your body,
and your mind starts to slow down, And that could
be almost in recognition of I guess my speech not

(02:11:42):
being particularly fast, and things just generally feel calmer. Just
by listening to my voice, you give yourself an opportunity

(02:12:10):
to take a break from the day, take a break
from your life, as it is, to give yourself a rest,
giving yourself permission to take some time off and to

(02:12:34):
allow your body to relax and allow your mind to
slow down, which in turn releases the tension any stresses
that you had in your body. It's almost as if

(02:13:02):
the parts of your body just open up, allowing the
negativity out and at the same time replacing that negativity
with positive healing energy, which then fills your body up

(02:13:30):
and your mind to also starts to appreciate those feelings
of increasing confidence, an almost uplifting feeling, positive healing, an

(02:14:03):
energy that spreads through your body like a wave of comfort.
And all this comes from just allowing yourself a few minutes,

(02:14:31):
maybe half an hour, however long you want it to be,
to just rest and allow your mind and your body
to almost reset itself to the settings of comfort and relaxation, calmness,

(02:15:11):
which allows more room for feelings of pleasure and happiness
to move around your body and into your mind, almost

(02:15:34):
as if your mind and your body are sinking together,
almost mirroring each other with that growing positivity and calmness,

(02:15:57):
and it feels nice, really does feel nice to know
that you are the one that has allowed yourself to
feel more comfort than to experience more of this deep

(02:16:28):
relaxation spreading throughout your body, and as I focus on
each part of your body, you can notice that that

(02:16:51):
part becomes even more more relaxed just by focusing on it.
It becomes even more calm and comfortable, just by focusing.

(02:17:21):
And as I move down your body, starting at your head,
the parts that you have already focused on will continue
to relax deeply, and those parts that have not yet

(02:17:44):
focused on or just automatically release any remain intention in
anticipation of even more comfort about to come. Now, I'm

(02:18:11):
going to start by focusing on your forehead. Just being
aware the feelings of your forehead and any background sounds
like mister Herbert's opinion, can just allow you to feel

(02:18:34):
even more relaxed. Just means you're in the moment. This
isn't this isn't a sterile environment. This is the world.
I live in the countryside, so there's lots of nature around.

(02:19:06):
So as you focus on your forehead, just notice how
it becomes even more relaxed as you focus only on
my voice and that part of your body. Moving down

(02:19:31):
to your eyes. Focusing on your eyes, noticing how your
eyelids feel so heavy yet so light at the same time,

(02:19:55):
and all the muscles around your eyes relaxing completely. Moving
your focus down to your mouth, your lips, your tongue,
your teeth, you comes, the whole of your mouth, relaxing, calm.

Speaker 3 (02:20:27):
And loose.

Speaker 1 (02:20:32):
As you focus now on your jaw, not just the
parts of your jawney, your mouth, your chin, but all
the way up the size of your face to your ears,
the hole.

Speaker 3 (02:20:54):
Of your jaw, feeling.

Speaker 1 (02:21:02):
More relaxed.

Speaker 3 (02:21:08):
And calm.

Speaker 1 (02:21:16):
Focusing on your neck, the front of your neck, and
your throat, relaxing and loose and calm. The sides of

(02:21:39):
your neck, the right and left side of your neck
relax and lease and calm. And now the back of

(02:22:03):
your neck. Focus in 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.

Speaker 9 (02:22:36):
That you can experience in the back of your neck.
Moving down your back.

Speaker 1 (02:22:51):
And moving either side of your spine right from the
top of your back all the way down to the
bottom of your back, down to your lower back. As

(02:23:19):
you move up and down your spine. You can feel
the muscles either side of your spine relaxing even more.

(02:23:42):
And as those muscles relax, that sense of comfort starts
to spread outwards from your spine into both sides of
your back, the top of your back, the middle, and

(02:24:06):
your lower back. And as you scan gently and slowly
up and down your back, there's the muscles in the
top of your back relax and become looser. The muscles

(02:24:32):
in the middle of your back also seem to just
almost divide from each other, separating and almost melting. And

(02:24:53):
in your lower back there seems to be an extra
special sort of feeling of comfort. The spreads into your hips,

(02:25:15):
sit down your lower back, into your hips, into the
area where your cosicks are, and into your buttocks, and
all these muscles that spread bring your lower back into

(02:25:41):
your hip area, start to melt, start to really let go,

(02:26:01):
and you know where about to focus on your shoulders.
Your back and your spine will continue un til let go.
Continue to relax so calmly, and as you focus on

(02:26:34):
your shoulders, you may notice they're already feeling really loose.
They're already.

Speaker 10 (02:26:56):
Feeding calm and fear.

Speaker 1 (02:27:14):
Those muscles then move from your neck into your shoulders,
feel so soft and gentle, so smooth and calm, and

(02:27:58):
the feeling you sh shoulders seems to spread deep into
your shoulders, a sense of relaxation, not just traveling deeply

(02:28:22):
into your muscles, but also relaxing the bones and moving
all the way to underneath your arms, relaxing a whole

(02:28:47):
area between the tops of your shoulders and underneath your
arms healing.

Speaker 3 (02:29:03):
If you're so.

Speaker 1 (02:29:06):
Relaxed and comfortable in your shoulders, which sense that's.

Speaker 3 (02:29:19):
Deep healing.

Speaker 1 (02:29:24):
Message into your arms, you may feel almost as if
your arms are not even there, because they're so relaxed,

(02:29:52):
so deeply relaxed, so so calm.

Speaker 5 (02:30:23):
So.

Speaker 1 (02:30:30):
This the feels spreading all the way down your arms
to elbows, including your elbows, circumfort spreads.

Speaker 3 (02:31:13):
Or way.

Speaker 1 (02:31:16):
Into rests, your forearments und your wrists so heavy. Yet
the same time, sunlight and gentle frey sick now on.

Speaker 11 (02:32:22):
Your hands, my hands.

Speaker 1 (02:32:52):
So peaceful in your hands. The sense of.

Speaker 12 (02:33:20):
Real pace.

Speaker 1 (02:33:34):
Just seems to feel so familiar.

Speaker 13 (02:33:46):
When your hands relax deeply.

Speaker 1 (02:34:17):
I things things you think it tips, making attention to front,

(02:35:58):
to your body.

Speaker 3 (02:36:12):
Sharp couns.

Speaker 1 (02:36:24):
Ma man focus, till lights, my souls and your figs

(02:38:09):
and names. I relax calf muscles, just shads a plusie

(02:40:51):
see then you saints serve peaceful circom sait peaceful sircom

(02:41:50):
serve peaceful sycom So peace fall.

Speaker 3 (02:42:13):
RelA same.

Speaker 6 (02:42:19):
Peace fall.

Speaker 1 (02:42:25):
S come love that deep relaxation to spread your chest.

Speaker 14 (02:42:41):
Storm so RelA, let's it go.

Speaker 1 (02:42:59):
And everything. So I'm gonna start counting down now, from
twenty down to one. You can imagine in a way

(02:43:25):
it's like just walking down some steps and each step
or twenty steps, and each step represents a level of comfort.
Each step represents a deepening of that comfort and the

(02:43:57):
furthes you walk down those steps apster deeper, more relaxed.
Feel So starting with number twenty twenty, nineteen, eighteen, seventeen sixteen,

(02:47:13):
see susisi three four four se.

Speaker 15 (02:50:52):
Too well, shhhh, ummunity, the.

Speaker 3 (02:53:12):
Nohhhhhhhh eight.

Speaker 1 (02:56:10):
Siven six.

Speaker 16 (02:58:11):
Speaking us.

Speaker 8 (02:59:03):
Five four.

Speaker 17 (03:00:46):
Us us.

Speaker 6 (03:04:01):
One.

Speaker 1 (03:04:56):
As you focus on your eyes, We're gonna count down
from ten down to one, focusing just on your eyes,

(03:05:24):
your eyelids, the muscles around your eyes, your eye walls themselves,
our whole area that makes up your eye. And as

(03:05:51):
we count down from ten down to one, whilst focusing
on your eyes, you will become twice is relaxed with

(03:06:15):
each number counting down that you may find the all
you want to do is just drift off to sleep.

(03:06:37):
And if that's what you want, then just allow yourself
to do that. Now, focusing on your eyes, I'm going

(03:06:58):
to begin count up to down. I'm ten down to
one right now, ten nine eight seven f.

Speaker 12 (03:12:27):
Fourree usus.

Speaker 3 (03:16:15):
One.

Speaker 1 (03:16:21):
So counted down from ten to one ten nine eight
seven six five four three two one. And maybe that

(03:17:06):
was a bit too quick in order to relax. Maybe
it's a bit too fast for you to notice the
calming of your body, maybe even a little bit of
pressure there, like you're counting down from ten to one.

(03:17:26):
Would you expect me to do? Man, expect me to
just to go with floppy just because you're counting down.
I could try it again, but this time I'll go
a bit slower this time. As you focus on the

(03:17:50):
whole of your body before we focus on your legs,
just notice how you're body. It does start to feel
more relaxed with every number that I count down ten

(03:18:25):
nine eight seven six five four three one, And just

(03:20:00):
notice how how you feel generally, how your body feels.
It's not necessarily even about counting down from ten to one.

(03:20:24):
It's that space that you have, that space between being
active physically or mentally, just sitting or lying down, just

(03:20:54):
being there, not doing anything, not saying anything, or need
to think about anything. So it opens up a space,
you know, a bit of a space, a gap.

Speaker 18 (03:21:15):
And the more I came down from ten to one,
the bigger that gap becomes. So there's that gap of calmness,
of comfort, relaxation.

Speaker 1 (03:21:38):
It's a nice feeling, and it moves those stresses or
discomforts physically or emotionally moves.

Speaker 3 (03:21:56):
Away.

Speaker 1 (03:22:04):
Allows you.

Speaker 6 (03:22:07):
To just.

Speaker 1 (03:22:11):
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 that the stress and attention falls into

(03:22:34):
the gap and gives you that distance, that space.

Speaker 6 (03:22:55):
Now to.

Speaker 1 (03:23:04):
Nine, eight, seven, six, five, four three one. Now, how

(03:25:01):
does your body feel.

Speaker 6 (03:25:07):
Now?

Speaker 1 (03:25:20):
Can you notice that the feeling calmer, the feeling more relaxed.

(03:25:59):
As we now focus on your legs, just your legs.

(03:26:19):
We're just gonna start with focusing on your thighs. Of course,

(03:26:39):
it's not the most exciting thing to be doing because
I'm sure, like most of your body is not a
lot going on right now, Just focusing on the whole

(03:27:03):
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

(03:27:31):
your knee joint. Now, this is a big area, it's
a very heavy area. It's very strong, probably the strongest

(03:27:51):
muscles in your body or in your thighs. But I
don't think we perhaps give enough attention to our thighs.

(03:28:19):
Perhaps we don't acknowledge how important our thighs are to
our lives, how much they actually do for us all

(03:28:50):
through our lives. And it makes it will sound really weird,
but I think that all of our body parts, especially
our thighs, needs some TLC, a bit of love shown,

(03:29:18):
a bit of acknowledgement, thank you, gratitude for what our
thighs do for us. And I know this may sound

(03:29:46):
a bit strange. Maybe you think, why am I, surely
how I should be out in the garden hugging a
tree or something. Wow, it's hard to set a microphone
up on a tree. That's why I'm doing this indoors.

(03:30:06):
Otherwise I would be outside in a tree. I can't
see the television from the tree. If you move down
to your knees gain such an important part. And I

(03:30:29):
think we don't necessarily I'll speak for myself. I don't
necessarily appreciate all that my needs do for me until
I have a problem with my knee. It's occasionally, if
I ever maybe i'll bash it, or it's aching for

(03:30:53):
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

(03:31:14):
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

(03:31:39):
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.

(03:32:05):
Maybe you've noticed that they are relaxing more deeply. As
you focus now on the bottoms of your legs, your shins,

(03:32:29):
and your calf muscles, the bones between your knees and
your feet incorporate, and of course your ankles so important.
You know, anyone that's had even like the slightest sprain

(03:32:53):
of an ankle knows how how much we take our
ankles for granted. And it's kind of strange in a
way when you think that. You know, logically, our wrists

(03:33:15):
are a lot thinner than the rest of our arms,
which is okay, it doesn't you can't see any problem
with that because we're just picking stuff up by our
ankles so much thinner than the rest of our legs.

(03:33:40):
And from a physics perspective or logical even it doesn't
really make sense that all this weight would ultimately be
resting on your ankles then leading to your feet that

(03:34:02):
thin area, thin bone. Yeah, it does so much great work.
Supports us, supports our body for a lifetime, helps us

(03:34:23):
to balance, helps you to get around and be mobile.
And there's the calf muscles. Of course, when I was younger,

(03:34:47):
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 carved muscles are being used whenever
we use our legs and your shins there to protect

(03:35:18):
your lower legs, shaped in a way almost as a
protector for the bone, leading of course to your ankles

(03:35:43):
and your feet. But we're not going to focus on
your feet. We're just going to focus on the legs.
And I realize, and now that I've mentioned your feet,
you probably focus on them anyway, so maybe I should

(03:36:03):
focus on your feet a little bit. You can have
them in your awareness the same as you have your
thighs in your awareness. Even though we haven't been focusing
on your thighs a few minutes, let me focusing on

(03:36:24):
your ankles. There's still that sensation of comfort in your thighs.

Speaker 8 (03:36:46):
In this that movement.

Speaker 1 (03:36:49):
Of energy because the thighs hold lots of different sensations.
Of course, there's the muscles, the big straw muscles that
we have in our thighs, but the skin on the

(03:37:17):
outside of the thighs, as in the outside of all
of our body, can be very sensitive, sensitive to the touch,
sensitive to temperature, and inside your thighs the bones, there's

(03:37:48):
the muscle, there's the blood, vessels, the ar trees to
all this stuff that 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

(03:38:13):
on the outside, of course, but to be able to
get deep into the muscles and to be able to
just message inside your thighs, message in the bones of
your leg massage in all the veins, just gently healing

(03:38:37):
your thighs and you can move down message and inside
your knees, just message in those bones, but with healing fingertips,
spreading that healing energy deep into the choice of your knees.

(03:39:07):
Of course, there's the back of your your knee and
the inside crease where your knee is. It's a very
sensitive area. Very it feels very nice when you stroke it.
That might be because it's an area that's not really

(03:39:28):
touched very often. It's almost like a hidden part, that
crease in your legs. It's almost like a part that
has a sensitivity which is a little bit different. Of course,

(03:39:54):
it's protected by your legs, so you can imagine putting
your fingers into that crease in your legs. Fold in

(03:40:16):
between your legs. You can just message with your fingertips.
Imagine your fingertips going inside message in the muscle or
tissue you can cause, field the bones of your knees,

(03:40:38):
heating through your fingertips, 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

(03:41:00):
my calf muscles, massage in every single tissue of that muscle,
healing every part, and then doing the same for my shins,

(03:41:23):
massage in and generally stroking the bones, generally stroking them,
healing in a loving way because they deserve to be treated.
There's the precious bones that they are, because our legs
are so precious as in all the other parts of

(03:41:47):
our body, the more precious of any chul on the planet.
When you start to think about your legs in this way,

(03:42:16):
it can change your perspective. It might sound a bit
a bit silly to start with the idea of having
love for your legs, showing appreciation for your thighs, wanting

(03:42:41):
to be able to put your hands in your thighs,
massage the muscles and the bones, and to get your
fingers deep in there, releasing all tension, just to show

(03:43:04):
how much you care about your legs, how much you
care for what your legs do.

Speaker 19 (03:43:15):
For you regularly, your knees, your calves, your ankles, the
strength of your ankles.

Speaker 1 (03:43:32):
Considering how thin they are compared to the rest of
your legs, especially your thighs. Yeah, this so strong, so flexible,
absolutely amazing things. Your ankles are truly a gift because

(03:44:04):
of what they do for you, supporting all that weight.
Regardless of how what weight you are, even if you
only eat ate stone, there's still a lot of weight

(03:44:24):
for these little ankles. Now I am a lot heavier
than eight stone. Double down, get my ankles support my
body all the time, or the they do give off

(03:44:48):
a sigh of relief when I sit down. That's, in fact,
my whole legs do. My feet your so go, my
toes clap, they're so happy. Your legs really are amazing.

(03:45:32):
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 you're boring or not. Everything
I said is true. Your legs are amazing. Your legs

(03:46:08):
deserve not just respect, They deserve to relax.

Speaker 3 (03:46:19):
Deeply.

Speaker 1 (03:46:27):
They deserve to take some time out of the day
to just let go completely your legs really care relax.

(03:47:09):
And because the legs are so such a most, you know,
very important part of your body. When you relax your legs,
the rest of your body also naturally follows in that

(03:47:30):
journey of comfort. I can 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,

(03:47:57):
even though I'm just sitting in a chair and there's
no stretching as far as I'm aware that I'm doing,
but it's almost as if the muscles are just relaxed
so much that there is a natural stretch as the
tension has reduced a lot. And I'm now going to

(03:48:37):
count down from ten down to one, and you can
continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five,

(03:49:18):
four three two one relax. So I'm just going to

(03:49:47):
count down five down to one. And as a countdown,
if you just focus on the numbers, just the numbers
counting down, and notice how you feel in this moment

(03:50:10):
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

(03:50:37):
you feel. There's nothing to do, there's nothing to say,
there's nothing to think about. Starting with number five four

(03:51:10):
three two.

Speaker 8 (03:51:27):
One.

Speaker 1 (03:51:37):
Now, as you notice the gradual letting go of the
tension in your body, you may also begin to notice
and be aware of how your mind is starting to

(03:52:05):
slow down. This is just a natural thing that happens.
It's not really a special procedure. It's just natural because
as your body relaxes, your mind also starts to relax

(03:52:27):
and the more your mind relaxes, the more your body relaxes.
It's just a continuous circle of relaxation. And is that
calmness that comes from relative quietness. You know, even even

(03:52:50):
if this background sounds either your side or mind, it's
still going to be quite calm. You know, you haven't
got the television on, there's no music in the background,
unless you're listening to the recording with music. Of course,

(03:53:15):
you're very likely not going to be sitting in a
room with other people. Of course you might be, but
generally it's more ideal if you can do this on
your own, so no distractions, and when you stop thinking

(03:53:37):
about stuff, relaxation automatically rises a sense of comfort starts
to grow, and without trying to build it up into

(03:54:03):
something fantastical or something magical. This is just a natural process,
something that's easy to accomplish. In fact, it's almost you know,

(03:54:28):
the sense of relaxing completely happens really when you put
no effort into it. It's not something that you can
really force. It's something that happens naturally. And part of

(03:54:51):
the process of this recording and others is simp plea.

Speaker 6 (03:55:01):
Two.

Speaker 1 (03:55:03):
Allow you to take advantage of this space this time,
to just.

Speaker 20 (03:55:21):
Let go, to just be here, to be in tune
with how.

Speaker 1 (03:55:33):
You feel, yet with the intention of wanting to relax
deeply and maybe even to fall asleep, depending on what

(03:55:58):
it is that you wish for yourself in this moment.
As we know, relaxing is the majority of the process

(03:56:21):
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 you can also

(03:56:55):
if you choose stay folk just on my voice and
really enjoy the process gradually relaxing each muscle in your

(03:57:35):
body effortlessly and just observing the sensation of letting go completely.

(03:58:16):
This time, I'm going to count from six down to one.
You can notice your mind calming down more with each number.

Speaker 6 (03:58:37):
That you hear me.

Speaker 1 (03:58:39):
Say naturally, feeling calm and slow and be peaceful. Six, five, four, three,

(04:00:58):
two on being aware how you might to slow right down,

(04:02:01):
sinking deeply into relaxation. And as you focus on your mind,

(04:02:24):
you may notice that there are some thoughts still there,
maybe some stubborn thoughts that for some reason perhaps need

(04:02:47):
your attention.

Speaker 6 (04:02:54):
So what you can do is.

Speaker 1 (04:03:01):
Send love to those thoughts. Sprinkle those thoughts with love.
I at petals from a flower, Just sprinkle it over them,
petals feel good love towards those thoughts, to let those

(04:03:28):
thoughts know that you're not abandoned in them. You just
need them. You require them to just calm down, slow down,
quiet down.

Speaker 6 (04:03:53):
For now.

Speaker 1 (04:04:01):
So as you focus on those remaining thoughts, as we
count down this time from seven down to one. With
each number, just imagine sprinkling those flower petals of love, kindness,

(04:04:27):
gratitude over those thoughts, which will allow them to just
melt away and relax deeply. With every number, those thoughts

(04:04:55):
will become more and more relaxed, starting with number seven, six, five,

(04:06:04):
four three one. Now, let you now notice how relaxed

(04:07:51):
your feeling in your body. We're going to focus on
your hands, because the more relaxed your hands are, the

(04:08:22):
more relaxed your body and mind are. You focus on

(04:08:44):
your hands and your fingers. There's nothing needed to be done.
There's no clenching of fists or hands in the fingers
or anything like that. It's just noticing and focusing on

(04:09:15):
your hands, noticing how they feel. Because the more relaxed

(04:09:43):
do your hands feel, the calmer your mind feels, and
the more comforts you feel throughout your body.

Speaker 6 (04:10:10):
May have.

Speaker 1 (04:10:17):
Already noticed you mind is starting drift quick said, Just

(04:11:00):
on your hands and fingers, allowing them she experience a
real deepening of that relaxation in your hands and fingers,

(04:11:32):
more and more relaxed. With each number from eight down

(04:11:54):
to one, you can almost feel that healing, relaxing energy
spreading into your hands and fingers, becoming more relaxing with

(04:12:30):
each number you hear, going down eight down to one,
drifting drifting again, starting with eight, seven four three, just

(04:16:59):
being here now, nothing to think about, nothing to do,
nothing to say, and everything just feels calmer, and this

(04:17:24):
is your natural state of being. This is how you
just normally feel when you take away all of that
other stuff that we add, you know, things like stress

(04:17:46):
and worrying and overthinking, anxiety, tension, just generally thinking about stuff.
We take that away, which is what we do. We

(04:18:09):
do it now you're left with a real sense of peacefulness,
which comes to you very quickly because ultimately it's just

(04:18:36):
a feeling, a feeling and comfort. It's almost as if
you've gone inside yourself and you've found a special place
where everything is peaceful, the place where you can film

(04:19:08):
relaxed and your natural sense and comfort, the place.

Speaker 21 (04:19:17):
Where you can be here.

Speaker 1 (04:19:23):
Where you can accept yourself and who you are, in
the place where you're not trying to please anybody else,
in a place where you can actually not just love yourself,

(04:19:50):
but in some ways more importantly, you can like yourself,
appreciate who you are, a sense of gratitude. It's in

(04:20:15):
the air around you. That's also a place where you
can actually feel the healing energy soaking into your body.

(04:20:43):
Healing energy soaking into your body. The healing energy spreads
through your veins, traveling to each every single part of

(04:21:08):
your body, and you start to realize that actually that
healing energy it's not just entered into your brain, it's
become part of your brain, and the spinal fluid is

(04:21:39):
now mixed with healing energy, not just allowing you to
feel so much more relaxed and healthy in this moment,

(04:22:02):
but also you start to realize that actually, what's happening
now without healing relaxing energy spreading through your body's actually

(04:22:24):
changing your life. It's actually changing the way you're going
to feel not just now, but tomorrow and the next day.
As your health improves, not just your physical health, but

(04:22:50):
your mental health. Things that used to bother you in
the past, for some reason, no longer have the effect
that they used to because something has changed deep within you.

(04:23:20):
Maybe things that used to cause you to feel anger
no longer have that power to control you the way

(04:23:40):
they seem to be able to before. As you realize
that you're the one who decides what affects you, you're

(04:24:02):
the one who decides to feel relaxed and calm when
you choose to enjoy noticing these natural developments of healing,

(04:24:31):
continuing to grow and improve your life day by day,
including of course your ability to relax so much easier

(04:24:58):
than sleeping. It's the most natural thing in the world
to you, because falling asleep is something that you've done

(04:25:21):
so many times in your life, and you know that
you were born, as we all were, with the ability
to fall asleep naturally. We're born with that ability to

(04:25:49):
just drift off into a deep, healing sleep. Even when
we're kids, sometimes we'll fall asleep and we don't even
want to try to think us stay awake. Maybe it's

(04:26:14):
a birthday in the morning, or it's Christmas or holiday
or something we look forward to. We don't want to
go to sleep. But the more we want to stay awake,
the more we just start to drift. And the more

(04:26:36):
you fights drifting or we'll try to stop yourself and
drifting asleep, the deeper and stronger without drifting becomes. Because
we're born not just with the need to relax deeply

(04:27:01):
and to naturally fall asleep, but it's our birthright, it's
part of our DNA. And sometimes as we get older

(04:27:21):
in life, perhaps at times we have forgotten that relaxing
completely is not only a wonderfully pleasant experience, it's also

(04:27:49):
really easy. It's very, very easy to let go, because
that's all it is, is just deciding to let go.

(04:28:23):
And when you press the play button on my recordings,
you have given permission for my voice to election. When
you press that play button, you have given me permission

(04:28:47):
for my words to effect. You're in a positive, only
a positive way, opening up your mind to useful and

(04:29:23):
healing suggestions that can have such an amazing effect on
how you feel right now, as well as those changes

(04:29:53):
that continue long after the recording ends, those changes within
you that continue to flourish and grow, transforming your life

(04:30:19):
in a positive, beautiful way, allowing you to move forward
in your life in the direction that you choose for yourself.

(04:30:47):
And this feeling, this feeling that you can experience a safety, comfort,
calmness just feels so nice, such a healthy place to be,

(04:31:29):
and that positivity grows within you each and every day.
Moving forward, you're going to find that you're more relaxed

(04:31:58):
physically and in your mind is more relaxed. And it's
not that you're thinking slower, it's just that your mind
would be less clogged up with unnecessary negativity because from

(04:32:28):
now on, your mind rejects negativity. From now on, you're
going to start noticing when negativity arises, and you can

(04:32:49):
just say stop, stop, and that negativity will turn around
and leave you alone. Stop and then negativity would disappear.

(04:33:31):
And did you notice that you feel way more relaxed
than you probably expected. You can now congratulate yourself because

(04:33:55):
you are the person that has done this. You are
the one that has opened your mind up to the
simple facts that you can feel more relaxed in your
body and in your mind. You've opened your mind up

(04:34:24):
to the birthright of being able to just fall asleep
easily when you choose. And that's a nice feeling. Don't

(04:34:48):
you think it feels nice? Doesn't it? To feel calm?
All that healing energy is spreading through your body and
your mind to spend time a special place where negativity

(04:35:22):
can no longer enter. Negativity is banned. It's bad, it's
not allowed entry. Doesn't it doesn't. This doesn't deserve to
be here. It doesn't belong here. Negativity has no place

(04:35:51):
in your life, which makes room for more comfort, more healing,
more relaxation, more peace. It feels nice, doesn't it? Just

(04:36:41):
let go with everything. I'm gonna count down now from

(04:37:02):
twenty down to one. You can continue to relax. If
you choose, you can drift to sleep with every number

(04:37:26):
hear me say, you can fill twice as relaxed, or
if you choose, you can fill twice sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

(04:38:56):
thirteen to eleven, ten, nine, eight, seven, six five. Oh oh,

(04:40:44):
this is your time to just take a break, your
time to relax, to allow your mind to slow down,

(04:41:13):
to give yourself permission to take a break from everything.
And you're the only person that can make that decision.

(04:41:39):
You're the only person that can actually tell your mind
to just relax, to just take some time off so

(04:42:11):
that you can focus on your body, getting in touch
with how you feel physically, and in the process of

(04:42:34):
this body scan where you focus on different parts of
your body, those parts that you focus on and observe.
Even though you're not purposely requesting for those parts of

(04:43:01):
your body to relax, it's kind of expected. You expect
when you listen to my voice to feel more relaxed naturally,

(04:43:23):
because when you're listening to me, your attention is focused
on my words, and as my words guide you to

(04:43:44):
focus on those parts of your body, your focus increases,
which actually calms your mind. And when your mind calms down,

(04:44:25):
your body relaxes. And when your body calms down, your

(04:44:47):
mind relaxes, and the bird I've not really started to
focus on your body, you can already feel that healing

(04:45:17):
energy spreading through your body, pushing out stress and tension,
healing all the parts of your body, including your skin,

(04:45:44):
your bones, your blood, all of your walkings inside your body,
all of the muscles, all of the fat, all of everything,
every hair on your body is filled without healing energy.

(04:46:15):
And when your brain fills without healing energy, the feeling
of comfort relaxation increases, deeply increases in a way that

(04:47:00):
your mind starts to feel perhaps spit drowsing because it's
not needed, and it may start to drift if that's

(04:47:36):
what's needed. So if you're listening to this and what
you need is deep relaxation, that's what you get.

Speaker 6 (04:47:51):
If what you need is.

Speaker 1 (04:47:54):
To fall asleep naturally easily, that's your mind drifts. That's
also But what happened because by pressing a play button

(04:48:18):
on the podcast and listening to me, give permission your
body and your wind. In fact, you give the command
to your body and your mind to relax deeply and

(04:48:49):
to drift off to sleep, if that's what you want.

Speaker 6 (04:48:58):
Or need them.

Speaker 1 (04:49:07):
As I focus on the different parts of your body,
you may start to just drift and then you come
back again and you hear me talkin and I'm focusing

(04:49:32):
on a different part of your body. You may find
yourself drifting, be able to realize you're drifting. Until you
stop drifting, you're a laugh again to my voice, focus

(04:50:00):
and what a different part of your body starts to
relax on deepat because that drifting, it's basically here already
in the sleep zone. And the more you drift, the

(04:50:28):
longer you drift, the longer you drift. Eventually, that drifting
continues into sleep and that's the last you remember until

(04:50:51):
you wake up.

Speaker 21 (04:50:56):
In your own time.

Speaker 1 (04:50:58):
When you experience it's the right amount of sleep, fear,
because when you do, and if you don't have a sleep,
it's extremely pleasant. So relaxing, so deep healing.

Speaker 6 (04:51:29):
Sleep.

Speaker 1 (04:51:39):
I feel so nice to relax into your own body
and mind. You feel that healing image is spreading through it. Relaxing,

(04:52:01):
sit deeply, reax surp start to focus on your eyes.

Speaker 6 (04:52:34):
B down.

Speaker 21 (04:52:38):
Till Joe.

Speaker 22 (04:52:47):
Down, till your shoulders, shist, st.

Speaker 3 (04:54:00):
Aips, your legs, your faint, your.

Speaker 6 (04:54:27):
Sides feed.

Speaker 1 (04:54:50):
Spreading gryside your body feeding you up. Now let's focus
again on parts of your body, Kay, focusing this time

(04:55:16):
on your forehead. Now on your mouth, your lips, your tongue,
a whole of your mouth. Focus in on your fingers.

(04:55:54):
Maybe you could move your fingers a little bits. You
can focus on each one individually, both hands and even

(04:56:15):
though if you focus on both of your hands now
they almost seemed to just melt into one. Where is
your right hand? Start left hand and almast as if

(04:56:39):
just mixed together. Now focusing on your knees, just noticing
how your knees. Hell that like you said, cops, like

(04:57:20):
you said, by a few howers, just obsidies you say, topside.

Speaker 23 (04:58:05):
A chap sis.

Speaker 6 (04:59:11):
It's a good of.

Speaker 1 (04:59:12):
Sen sections, as I just said. Now you tis you faint,

(05:00:40):
you tis feel now ninety cents high, insire body feels

(05:01:44):
noticin your mind fails Now lett him go, lett him go,

(05:02:38):
letting go everything, letting go, letting go, leting go, oh.

Speaker 3 (05:03:18):
Everything everything.

Speaker 1 (05:03:34):
I'm going to start now, and i'd like you just
first of all, just to see yourself lying down on
the message table, lying on your front. Your head is supported,
your arms are supported, and you feel comfortable and breathing.

(05:03:59):
It's it's really easy, 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

(05:04:26):
that stuff matters on whatsoever. This is about you. This
is about how you feel and how you can enjoy
that sense of comfort and relaxation that comes from letting

(05:04:50):
go and allowing my hands and my fingers to relax
you by a mess your body. So I want to
start off just by placing my hands on the back

(05:05:12):
of your head, just gently, just so you can feel
my hands feel like really on you. So you can
maybe feel the warmth of my hands on the back
of your head. With my hands to the side of

(05:05:34):
your head, not pressing, but just holding there very gently,
maybe over your ears, and a little bit on your face,
just so you can feel my hands so you can
become accustomed.

Speaker 8 (05:05:53):
To them.

Speaker 1 (05:06:02):
And now I'll put my hands on the back of
your head again and gently let them slide down onto
the back of your neck. You can feel my hands

(05:06:29):
gently stroking the back of your neck to start with,
just so you can get used to the the feeling
of my hands on your skin, get accustomed to realize
that you're safe and it's all good, it's all fine,

(05:06:58):
and I'm going to start chiming lean messaging the muscles
in the back of your neck with both hands. And
this is a very trusting situation really, because our necks

(05:07:25):
are so fragile and to have someone have their hands
around your neck in that way can sometimes be problematic
for people, which is why massages are quite good, because
it allows you to relax and get in touch with trust,

(05:07:55):
to feel peaceful and calm. There's a massage the sides
of your neck, gently moving from the bottom of your neck.

(05:08:18):
It would be sort of near where your shoulders start,
I guess, all the way up to your jaw, your ears,
kind of area the side of your neck. Of course,
it's a lot longer than the front of your neck,

(05:08:49):
and message in the back of your neck, especially that
area where perhaps we hold ten and as that area's message,
you can actually feel a sense of release in the

(05:09:10):
back of your neck and 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

(05:09:38):
and your shoulders, that muscle area, starting to message that
area on both sides. I mean, this would be the
area that a lot of people would message if they
were going to give you, like a shoulder message. Even

(05:10:00):
that's not technically the shoulders, but it's all the muscles
that lead to the shoulders from the neck and a
game that can hold tension and stress, and when massaged
sometimes a nice deep message is useful, and you decide

(05:10:24):
how deep that message is, and just allow my knuckles
just to dig in to get to those muscles and

(05:10:47):
to really relaxed and all the time being firm yet
gentle with you and just stroking down the area to

(05:11:17):
your actual shoulders, moving to the muscles of your shoulders,
and maybe initially just pulling up the shoulders a little
bit off the table, just to give you a little

(05:11:37):
bit of a stretch, but very gently, and you've got
the muscles at the front of your shoulders the side
of the back. Again, this is a part that can

(05:12:02):
really take quite a bit of pressure, quite a bit
of needing if if you wish to really release the
tension to really get into those muscles and you can

(05:12:26):
let your fingers in there. They can feel really nice.
Sometimes it's just being stroked gently or being messaged quite strongly.
It can all be beneficial to the real oxation with

(05:12:53):
the muscles in your shoulders. Now you move down your arms.

(05:13:13):
Were doing 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

(05:13:33):
that words still be attached, and I just message the
tops of your arms all the way down to your
forearms into your wrists, gently messaging that part, the softer part,

(05:14:20):
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 feel really nice,

(05:14:53):
pleasurable and relaxing. Now moving down to your right hand,
just holding your hand in both of my hands, just

(05:15:25):
pressing gently on the back of your hand, stretching your
fingers ever so lightly, at the same time pressing down
and massaging each finger, and then starting to massage the

(05:15:56):
palms and their hand. Just turning the hand, stretching it
gently and actually having your handheld can really be an

(05:16:20):
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,

(05:16:49):
you can feel safe. And as I put that right
arm back down where it was, did the same with
your left arm, exactly the same, massaging the muscles in

(05:17:21):
your arm all the way down. Do your rest, stroking
the inside of your arm, just being gentle or as
firm as you require, and then massaging your left hand,

(05:18:00):
stretching the fingers, gently massaging the palm of your left hand.

(05:18:22):
You feel so so relaxing, so comforting, and I just

(05:18:50):
rest your left arm back down.

Speaker 24 (05:18:59):
Hmm.

Speaker 1 (05:19:00):
The start to massage your back, the biggest part of
your body, starting at the top, starting again where you
already have been, the area at the top in between

(05:19:21):
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 your back, working from the

(05:19:49):
outside inwards, massage in that your back, but the outsides
your back parts where your arms will maybe rest against,

(05:20:17):
almost the path that connects your front to your back.
Just messaging down firmly but gently, as firm as you want,

(05:20:45):
moving down and moving across a little bed, moving all
the way down again, be very gentle, you have firm
as you choose. Eventually we get to the spine. We

(05:21:07):
can message the muscles and either side of your spine
from the top of your neck all the way down
to your lower back. We can do that a few times.

(05:21:30):
Sometimes people would use the knuckle or the you know,
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

(05:21:55):
opening up the body, stretching your body so that you
feel more relaxed but at the same time rejuvenated. And

(05:22:23):
now I'm going to move to one side, to your
right side, and from the bottom of your ribs to
your pelvis, I'm going to massage that area of your back.

(05:22:43):
I'll stretch over the other side and i will pull
the muscles gently and massage and push from one end
that side or the way to my side to the
middle of fact to what you're spine is. Massaging that

(05:23:03):
side of your spine, the opposite side to where I'm standing.
It's almost like kneading bread. There's that big area which
is firm yet lots there to message. Potentially one of

(05:23:28):
the most important places to actually have a message because
you really feel it. You really feel the release and
the pleasure of having your lower back massaged. It releases

(05:23:50):
so much from your body that's not useful, starting a
healing process which will continue long after this recording is over.

(05:24:13):
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 really get hold of and
really massage deeply. If that's your choice. They're not going

(05:24:46):
to move over to the other side of your body
and do the same with the opposite part of your
lawer back. Kneeding and messaging from your side or a
way to the middle of your back where your spine

(05:25:12):
is pressing and kneading firm and gentle at the same time.
It feels so releasing. This mixture of pleasure, comfort, release, calmness,

(05:25:40):
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 being stretched because that whole

(05:26:02):
area is connected to your stomach. Now We're going to
move or move further up to your top of your body,
and we did the same this time, starting with your

(05:26:27):
upper back. Put my hands forward over and massive massage
in that area up to your spine, from the side
of your body up to your spine to some of
that message area the muscle tissue or whatever fatty tissue

(05:26:51):
even will be possibly from your chest because it's all
connected the chest and the back together. I'm going to
be massaging and just pulling some of that skin from
your side up and massaging the area of your upper

(05:27:18):
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 as gentle,
as deep as you choose. Now, I'll move or the

(05:27:50):
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,

(05:28:18):
and then continuing that all the way down including your
lower your middle of your back. I'm gonna go to

(05:28:43):
your thighs, the backs of your thighs, and the sides
of your thighs, starting with your right leg. Massage in
the back and the side of your thighs gently and firmly.

(05:29:12):
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 gently stroke the back

(05:29:34):
of your legs where you know, opposite your knee joint
or underneath your knee joint, very sensitive, gentle area. And
then working down to your calf muscles. Massage in your

(05:30:00):
half muscles thoroughly and deeply, if you choose, using both
hands fingers, digging deep to your ankles and the back

(05:30:28):
of your back of your ankles. Just generally message in
that area, maybe lifting the leg and stretching a little bit.

(05:30:57):
Moving to the right foot, massage in the bottom of
your feet and the side of your feet gently but

(05:31:28):
firm enough so they don't tickle. Just allow the pleasure
that you get from having your feet message to just
overtake you as I continue to message your feet, the

(05:31:54):
bottoms of your feet, the sides your arches, your heel.
You can put a lot of pressure into your heel
and it feels amazing, Yet the arches need to be
a bit more gentle. Stretching your toes gently and message

(05:32:24):
in the bottoms of your toes with my fingers, each
one individually. Moving over to the left leg to do
exactly the same thing. Starting at the top of the thighs,

(05:32:55):
work in the back of the thighs and the sides.
Sageant deeply and gently, a whole area, working all the
way down. And this is an area that maybe you

(05:33:23):
could like to spend more time relaxing and messaging. Perhaps
if you wanted, I could make a future recording. I
want to spend more time on one particular area. As

(05:33:45):
you moved down to your calf muscles, Massage in your
calf muscles firmly and gently, move down your ancle at

(05:34:13):
your feet, Massage in the backs of your feet, the
bottoms of your feet, stretching your toes and message in
each tone individually. And that feeling of pleasure and release.

(05:34:38):
The experience when your having your feet and massaged feels
really good. Now she turn over in your mind. Laying

(05:35:05):
on your back, I'm just going to start again at
your neck area in your shoulders, just to get back

(05:35:33):
in touch with that area and lets you move up.
I can clean my hands, make them more fresh, because

(05:35:55):
now I'm going to mess on your face, simply starting
off with your forehead. Your eyes are closed, you can
just stretch your eyes a little bit, pushing up on

(05:36:21):
your eyebrows, just massaging around your scalp, massaging down your cheeks,

(05:36:41):
around your ears, into your jaw, shently the side of
your neck chin, and just moving down from your neck

(05:37:17):
down to your chest, starting by message in the very
top of your chest where the collar bone is. Give
a side of the collarbone, and then just message in

(05:37:45):
the hole of the chest, moving the chest around. Because

(05:38:06):
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 the

(05:38:32):
muscles of your back in the process, moving up over
your chest, and they're moving down again. Then allowing my

(05:39:01):
hands they just massage gently and slide down towards your stomach,
starting in the middle of your chest, and then gradually
my hands moving apart and massaging and sliding at the

(05:39:25):
same time, moving down to just below your red cage,
moving down and then messaging up again, giving your chest

(05:39:53):
all the attention.

Speaker 3 (05:39:56):
That it needs.

Speaker 1 (05:39:58):
To film completely relaxed, remembering that I'm also going to
be focusing on your sides as well, an area that
really doesn't get much attention that feels really good when

(05:40:24):
it's massaged. Just stroking my hands down the sides of
your body, just below your arms, all the way down
to your hips. Now moving to your stomach area, I'm

(05:40:55):
going to stand on one side of you like I
did when I did your lower back. I'm gonna do
a similar process of just stretching the muscles from your side,
gently massaging from one side to the next, move in

(05:41:27):
the whole area from below your ribs all the way
down to below your belly button, and then move around
to the other side of you and repeat that process

(05:41:53):
of relaxing, deeply, calmly. You feel loose, you feel free.
And there's something about having your stomach message that's different

(05:42:13):
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 an owl

(05:42:34):
message your stomach. In front of your stomach, they can
circles around your belly, buttom thing going the other way around.

(05:43:00):
Gentleness and a freedom that comes from feeling how you're feeling.
As I now move down the tops of your thighs, muscles,

(05:43:20):
massaging them, and I can do this to your legs
at the same time, pressing down, massaging deeply those muscles
in your thighs, the front of your thighs, and moving

(05:43:45):
down to your knees, gently massaging your knees, sliding down
your shins, sure on either side of your shin gently

(05:44:06):
softly but firmly, moving down to your ankles, stroking the
tops of your feet, and then with each foot in

(05:44:31):
each hand, just gently messaging the whole of the foot,
the top, the bottom, your heel, your ankle, your toes,
messaging every part of your feet. It feels so good

(05:44:58):
just to let go and enjoy the process, Enjoy feeling
so deeply relaxed, so much comfort and so many feelings

(05:45:30):
come just from touching your skin. And you can just
lie there for as long as you choose, enjoying the

(05:45:55):
feeling of deep comfort from being massaged by me. Enjoy fear.

Speaker 3 (05:46:22):
Depayra.

Speaker 1 (05:46:34):
And all we're gonna do is blow out some candles.
In your mind. There We're going to be a hundred candles,

(05:47:05):
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

(05:47:31):
say the number, you can imagine that candle in front
of you, and I'd like you to actually physically generally

(05:47:51):
blow that candle out, just so it's not big blows,
just a gentle, and that candle will extinguish. And then

(05:48:21):
I'll say the next number, so we move down. Then
you can just blow that one out as well.

Speaker 25 (05:48:41):
And as we move down the numbers, you'll find yourself feeding.

Speaker 1 (05:48:51):
More and more relaxed. If you need to sleep, you'll
also find yourself becoming incredibly tired and sleepy. In fact,

(05:49:12):
you may struggle to blow out all one hundred of
these candles as you feel more and more deeply relaxed,

(05:49:47):
more and more deeply tired, and the further you go down,

(05:50:08):
the more your mind starts to drift. You may find
that you stop listening to me after a while. And

(05:50:37):
even though there may be background sounds where you are,
you'll be aware of those sounds at the moment.

Speaker 6 (05:50:57):
He may.

Speaker 1 (05:51:01):
Start just not even notice them at all because they're unimportant.

(05:51:25):
Where I am, I've got the sounds of the birds.
There's horrors. The pigeon who likes to say hello, sometimes
there's the old plane that goes by, maybe traffic and

(05:51:51):
trains in the distance, but none of that scene is
important whatsoever. Or candles you blow out, the less important

(05:52:16):
anything is, or candles you blow out the further seemed
to move away, sounds general date, days, stuff seems to

(05:52:55):
just move away on its side. You feel more.

Speaker 11 (05:53:12):
Calma with every.

Speaker 1 (05:53:17):
Candle blow out, guiding you the next number. Did you

(05:53:37):
hear me say? And then you blow that candle out?

Speaker 6 (05:53:48):
Too?

Speaker 1 (05:53:57):
So easy, so simple. I'm gonna start by introducing the

(05:54:20):
first candle. This is a hundred. First candle, this is
one hundred. When you blow that candle out, you'll find

(05:54:56):
immediately light change in how you feel, as well as
a real sense of positivity growing within you, relaxation and

(05:55:29):
sleepiness expanding. Starting with one hundred, blow out back candle

(05:55:57):
now nineteen nine, candle ninety eight, candle ninety seven, ninety six,

(05:58:14):
ninety five, ninety four, candle ninety three, ninety two, ninety.

Speaker 22 (06:00:10):
One, can to.

Speaker 1 (06:00:32):
Ninety and eight two nine and eight.

Speaker 3 (06:01:32):
Eight can.

Speaker 1 (06:02:14):
Eight canto eight eight five eighty two two twould see

(06:07:13):
the seventy nine, can do seventy eight, can do seventy

(06:08:48):
seven candle seventy six, candle seventy five, candle seventy four,

(06:10:00):
candle seventy three, candle seventy two, candle seventy one and

(06:11:09):
seventy one and seventy and sixty nine, candle sixty eight,

(06:12:16):
candle sixty seven, candle sixty five, candle sixty four, candle

(06:13:21):
sixty four, candle sixty three, candle sixty sixty one, sixty

(06:15:19):
fifty nine, candle fifty eight, candle fifty fifty six, count

(06:17:03):
fifty five, handle fifty four, handle fifty three, fifty fifty, cante.

Speaker 3 (06:19:20):
Fifty two, can.

Speaker 1 (06:19:57):
Fifty one, candle fifty candy foty ninehhhhhh, came foot it

(06:21:30):
eight forty seven, candle forty six, candle forty five forty two, hut.

Speaker 6 (06:24:39):
Do you.

Speaker 1 (06:25:18):
Four thirty nine ser eight cantle thirty seven, candle thirty five,

(06:28:51):
thirty four.

Speaker 6 (06:29:26):
And two.

Speaker 1 (06:29:30):
Thirty three, candle thirty one, candle sat can twoineteen nine,

(06:32:58):
cant went you ate and wait seven twenty six, cant

(06:35:27):
wit five when four end of twenty thirty, waite.

Speaker 3 (06:38:09):
And commit.

Speaker 1 (06:38:50):
And waity.

Speaker 7 (06:39:33):
Yes two.

Speaker 1 (06:40:01):
N seventy six day.

Speaker 21 (06:42:44):
Four y.

Speaker 1 (06:47:01):
Nine eight two two candle or let go of all

(06:53:28):
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

(06:53:48):
useful in this moment. This is your opportunity to just
focus on feeling relaxed, allowing yourself to get in touch

(06:54:17):
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

(06:54:41):
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.

(06:55:05):
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

(06:55:25):
that you have chosen to decide to relax deeply, and
because you've made that decision, your body or just follow suit,
because sometimes all the muscles in your body need is

(06:55:50):
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

(06:56:12):
or space to really relax deeply, So it kind of
waits for you to lead the way, waits for your permission.
And when you do give your permission, when you give

(06:56:36):
the 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 good,

(06:57:02):
I can now 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

(06:57:28):
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 it feels blissenal And just by

(06:57:48):
sitting down like that, your body knows that it's time
to relax. Your body has been given permission from you.
Because it's a mindset in your mind, you're prepared to

(06:58:11):
let go of everything and just completely allow all the
stress of your body to evaporate. An intensions can just
gradually vanish. It's almost like magic, really, because that sense

(06:58:50):
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. You if you haven't really spent
a lot of time focusing and giving yourself this space

(06:59:12):
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

(06:59:36):
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

(07:00:05):
and all the tension just releases, and it's like a wheel,
like a cog, like the inside of the clock, just unwinding.
And you say, should I could see that the little
wind up knob that's used just going the opposite way

(07:00:27):
that you choose to wind it up, and the energy
that frenetic stress for energy gradually winding down, losing its power,
losing its strength. As a sense of relaxation becomes stronger

(07:00:53):
and deeper, and you may find a little more relaxed.
You feel your mind starts to wonder, maybe seem to

(07:01:15):
stop listening to me for a while, Your mind goes
somewhere else, and then you realize you're listening to me again,
and now it's just your mind to drifting to sleep,
which is quite natural because sometimes when we're stressed and tense,

(07:01:46):
we're not mean. I actually be aware of what we
need or we physically your emotionally need in this moment.
But when you allow your body and mind to relax completely,

(07:02:08):
and you let go of all thoughts, concerns, worries, ideas,
all ngo and allow them to drop onto the floor,
you start to get in touch with the feelings of

(07:02:34):
such relaxation. Feelings so nice to be in touch with
the calmness of the different body parts as they become

(07:02:55):
looser and looser. Even you breathe in seems easier and
more natural, effortless, as I call out enters through your

(07:03:17):
mouth or nose into your lungs, breathing in comforts and relaxation,
and I'm just breathing out any excess remain intentional stress

(07:03:39):
from every part of your body and mind. And as
you start to focus on your mind, maybe you notice
that things that come to a standstill maybe just much

(07:04:02):
much lower than before because your mind is not really
needed when listening to my voice, which allows your mind
to relax just as deep as your body, and that's

(07:04:29):
synchronicity between the relaxation of your body relaxation of your mind.

Speaker 6 (07:04:45):
Let you know that.

Speaker 1 (07:04:48):
Feeling completely calm, loose, and relaxed.

Speaker 6 (07:04:57):
Really is.

Speaker 1 (07:05:00):
A great healing experience fear.

Speaker 21 (07:05:08):
And has.

Speaker 1 (07:05:13):
So many positive benefits for your body, mind, and your life.
To be able to let go everything and to relax completely.

(07:05:35):
You know, all parts of your body and mind. Even
your bones are relaxed, your muscles are relaxed, even the

(07:05:59):
skin that covers your body is relaxed. Every hair that
you have is also deeply relaxed. And your brain really

(07:06:34):
starts to feel the benefits this heathing relaxation. Unless you
focus on the in the side of your scalp where

(07:06:55):
your brain is, you can start to realize eyes and
notice the benefits of your brain relaxing. Deep intial brain

(07:07:16):
continues to wax sends those messages to the rest of
your body and mind to re works e more deep, relaxily,

(07:07:48):
more completely, letting go any remaining thoughts or concerns low
just drop onto the floor because they're not long been

(07:08:13):
necessary in this moment, this moment of deep reaxation and calmness.
Feeling your brain with deep concentrated healing, calming, relaxing every

(07:08:57):
part of your brain, feeling.

Speaker 12 (07:09:06):
So loose.

Speaker 1 (07:09:10):
And comfortable, so relaxed and be peaceful. Your brain feels
so light, that's so healthy, that sense of deep deep

(07:09:38):
comfort reading does allow you to enjoy those ever increase
in sensations of comfort that it's spreading throughout your body,

(07:10:08):
relaxing each and every muscle your body.

Speaker 6 (07:10:16):
Eat.

Speaker 1 (07:10:18):
Deeper and deeper, much more deeper than before, much more

(07:10:39):
confort spreading through your body and your mind, be so
peaceful and calm, so very very peaceful in avery part

(07:11:14):
of your body.

Speaker 6 (07:11:16):
Letting go.

Speaker 1 (07:11:19):
The a everything averything, so peaceful, calm, so relax Every

(07:11:45):
second the passes you feel d dpost.

Speaker 6 (07:12:04):
D per.

Speaker 1 (07:12:07):
And dper less.

Speaker 6 (07:12:15):
Cord so calm.

Speaker 16 (07:12:23):
Peace, for.

Speaker 11 (07:12:27):
So very peace.

Speaker 1 (07:12:33):
Your head down to your toys. Such peace and comfort
growing all all the time, Such peace and comfort spreading

(07:13:00):
through your body, your.

Speaker 26 (07:13:03):
Mind deeper, deeper, such comforts, spreading and sinking deeper.

Speaker 1 (07:13:21):
Into ay muscle of your body. Sudenly you feel amazing,
so relaxed, so peace, so.

Speaker 27 (07:13:47):
So relax.

Speaker 3 (07:13:52):
And peace.

Speaker 1 (07:13:57):
Letting going. Going to do a body scan, focusing on
firstly how you feel in your body, not trying to

(07:14:18):
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 in the
different parts of your body, Just allowing yourself to be

(07:14:44):
exactly as you are, to notice to get in touch
with how you actually feel in this mode. When it
start off by focusing on your hands, just be aware

(07:15:15):
of your hands. I like you to move your hands around,
just maybe move your fingers a little bit. I've been
in closing in your hands very gently, just so that

(07:15:37):
you can get in touch with how your hands and
your fingers feel, very very slow movements. Focusing now on

(07:16:06):
your feet, and if you can just do kind of
an equivalent with your feet you've just done with your hands,
maybe turning your ankles, moving your feet around, moving your

(07:16:29):
toes gently, only very gently and very slowly.

Speaker 6 (07:16:42):
Noticing how.

Speaker 1 (07:16:45):
Your feet fell in this moment. Focusing now on your eyes,
I'd like you to just focus on your eyelids. Maybe

(07:17:09):
you can open and close your eyes a couple of
times to really get in touch with how you feel.
When you do close your eyes, the muscle changes in
your eyes when you do close them, maybe raising your eyebrows,

(07:17:34):
it stretches 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.

Speaker 6 (07:18:04):
Right now.

Speaker 1 (07:18:14):
Now focusing on your thighs, then you know, it just
starts you to gently tense your thighs, just very very gently,
just enough so you can become.

Speaker 3 (07:18:36):
More attuned.

Speaker 1 (07:18:41):
To the physical sensation of your upper legs, the front
of your thighs, and the backs of your thighs. Noticing
and observing how your thighs feel right now, moving your

(07:19:17):
focus to the back of your neck, just noticing the
back of your neck, the muscles, and of course they
lead to the side of your neck. They also lead
to the top of your back, which leads to your shoulders.

(07:19:44):
So as you focus on the back of your neck,
maybe you can move your head gently upwards, as if
you're looking up. Maybe moving your head down as if
you were looking down. Perhaps moving your head side to side,

(07:20:11):
right to left, but only very slowly and very gently.
I'm not trying to force anything. It has to be
very very gentle, just so you can.

Speaker 6 (07:20:40):
Be more.

Speaker 1 (07:20:43):
In touch with the feelings with the sensations, the physical
sensations of how back of your neck feels. Right now,

(07:21:11):
as we now focus on the tops of your arms,
the parts where your biceps and your triceps are between
your elbow and your shoulders. To focus on those parts

(07:21:35):
and tops of your arms, you may like to just
tense them, but very very gently and slowly, so you're
not straining or putting any pressure whatsoe of her on

(07:22:02):
your arms. It's just slowly you can gain more of
a sense of how your upper arms are feeling in

(07:22:22):
this moment, just noticing as you gently, very gently and
slowly tighten the muscles and then let go. Notice how

(07:22:49):
the tops of your arms feel right now, as we
now focus on your stomach, the area the lower abdomen

(07:23:15):
area below your belly button, moving all the way down
to your hips, just a.

Speaker 28 (07:23:27):
Part of your grind.

Speaker 1 (07:23:34):
Maybe you're able to tense these muscles in that area
very very gently.

Speaker 27 (07:23:48):
And slowly.

Speaker 1 (07:23:55):
If that's a difficult thing to do, maybe just move
your body, pushing your stomach up, maybe moving a little
bit of a side using your hips, just so.

Speaker 3 (07:24:18):
Get more.

Speaker 1 (07:24:21):
In tune with how your lower app too an area
this feeling in this moment, just noticing the physical sensations

(07:24:53):
or your lower abdomen as you move your attention to
your mouth, notice in your lips, then inside your mouth,

(07:25:25):
your teeth, your gums, your tongue, just noticing how your
tongue and your mouth feels. It may help by moving

(07:25:52):
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 to the side of

(07:26:13):
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 very very gentle so that

(07:26:47):
you can be aware of how you feel in your
mouth area. No, got to focus on your wrists, and

(07:27:34):
I'll ask you to maybe just rotate your wrists by
moving your hands in a circular motion very gently and slowly, just.

Speaker 3 (07:27:59):
Slowly.

Speaker 21 (07:28:00):
You can.

Speaker 1 (07:28:06):
Feel the sensations that you are currently experiencing in your risks.

(07:28:29):
Perhaps move in your hands up and down the game
very very champlaly and slowly, very chancel.

Speaker 6 (07:29:04):
Slow.

Speaker 1 (07:29:18):
Now start to observe your lower back. The bad part
is just above your hips, where your cosix are a

(07:29:53):
whole area which also really does include the signs of
your body because those muscles are very much connected. There's
those muscles also move into your hyperia, connect into your buttocks,

(07:30:23):
side of.

Speaker 28 (07:30:24):
Your hips, and if you're physically.

Speaker 1 (07:30:37):
Able to do so, maybe you can very gently just
move your body evis is slightly, very slowly some side

(07:30:59):
the side, just enough to gauge how you feel in

(07:31:19):
your lower back. Perhaps secretly move your hips gently up
and down, gently slowly, in orders be in touch with

(07:31:57):
the physical sense pations of your law back.

Speaker 21 (07:32:20):
As we know your.

Speaker 1 (07:32:26):
Attention to your joe an area for your chin, all
the way up to the area your ears are, Oh,

(07:32:47):
your jewel, you can just yeah, it's okay to do so.
Gently open your mouth nor wide, no stretches, just very

(07:33:15):
gently and slowly opening your mouth, closing your mouth very
gently and slowly, so you can.

Speaker 29 (07:33:48):
Be in touch.

Speaker 1 (07:33:56):
With how your jaw feels. Now I have to sit

(07:34:30):
down the chest around. I don't need to do anything
to move your chest because it moves every time we brain.

(07:35:00):
The mood is very gently.

Speaker 27 (07:35:05):
And slowly.

Speaker 1 (07:35:08):
Automatically with each breath you take as you focus on
your chest fils when you breathe, move in your focus

(07:36:13):
to your forearms with your elbows maybe you're able to
very gently and slowly dense the muscles in your forearms,

(07:36:43):
and when you do that, you can feel your elbows
as well, very gently and slowly, gently.

Speaker 21 (07:37:20):
And softly.

Speaker 1 (07:37:26):
Observing your forums and delpas no make you focus the

(07:38:05):
rest of your back, your upper back and the middle
the middle of your back again, this part of your body.

Speaker 3 (07:38:38):
Moves.

Speaker 1 (07:38:40):
Also every time you pray. You may not notice that
usually makes you up, sir, you of a back, a

(07:39:04):
little of your back. It can really feel.

Speaker 3 (07:39:13):
That shin't.

Speaker 1 (07:40:04):
Moving your focus into your hip area nor butt as
you pray. There's a muscle, n't those bonus in your midsection?

(07:40:54):
Just noticing? How do we hit feel right now?

Speaker 6 (07:41:14):
You can.

Speaker 1 (07:41:17):
Very very gently you lose your hips maybe side to
side very gently and.

Speaker 21 (07:41:37):
Sor yeah, very.

Speaker 30 (07:42:07):
Softly ms.

Speaker 1 (07:42:22):
Everything starts to slow down, including the thoughts in your
mind and your mind itself just starts to gradually. It

(07:42:51):
doesn't have to be instant, but just gradually starting too.
It's almost like time is storing chin. It's a slower
pace to maybe what you're used to in your day

(07:43:16):
to day life. It's a slower movement of energy, very

(07:43:42):
small movements which make up the larger movements, which is
always the case. Now, when you move your hand, it
might seem like it's one movement, but it's lots of
minute different muscles moving in accordance with each other. And

(07:44:14):
what happens in this space that we're sharing is we
move from.

Speaker 6 (07:44:31):
That big.

Speaker 1 (07:44:38):
Movement into those smaller movements. Starting to focus on how
your body feels, not just as a whole, just oh,

(07:45:02):
I'm feel in 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

(07:45:23):
begins to present to you small feelings around your body,
small physical sensations in your legs, whether pleasurable or not.

(07:45:57):
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 concerned, just noticing

(07:46:33):
what your body is telling you. Feelings in your arms,
instead of feeling the whole of the arm, maybe notice

(07:46:55):
those individuals, all those different muscles and the skin, the
hairs of your arms, all the internal parts of your arms,

(07:47:18):
the veins, the bones. Just being aware of maybe your
elbow on your right arm has a certain feeling. Maybe

(07:47:46):
your left wrist also has its own individual physical sensation.

(07:48:11):
What about your forearm on your right arm, you're right forearm.
There may not be any particular feeling that you could

(07:48:31):
even give a name to, may not 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,

(07:48:58):
kind of almost like the same, you know, the same feeling,
almost like you both of your shoulders are just one thing.
Of course they're not. And when you focus on your

(07:49:22):
left shoulder and then on your right shoulder, maybe find
that you move the muscles a little bit, maybe tense
the muscles gently, noticing the difference in each shoulder. Your

(07:50:01):
lower back, the left side of your lower back and
the right side of your lower back, of course that

(07:50:29):
connection to your buttocks and to your hips, and also
moving up into the middle of your back. And sometimes

(07:50:56):
like right now, actually I want to focus on their part.
When I focused on my buttocks and then I focused
on the middle of my back, I almost felt like
the muscles in my lower back were being stretched very gently,

(07:51:19):
just stretched a little bit, even though I wasn't doing
anything to try to stretch your lower back. It just
seemed to happen. The feeling of very gently stretching your

(07:51:45):
lower back comes along. I have feeling in your chest,

(07:52:12):
just noticing what sensations you are experiencing in your chest
right now. And there's so much of the chest. Of course,

(07:52:42):
there's the collar bone leading to the chest. You've got
the chest bone, You've got the muscles in your chest.
Of course, if you're female, there's possibly the breasts. If

(07:53:03):
you're male, you've got the different well my not that
different these days, but there may be more muscles at
the top of the chest, but at the side underneath

(07:53:27):
it's pretty much the same. Whether you're a man or
a woman. There's muscles there, muscles that stretch out to
your back as well as breast tissue stretches and moves
into your back. To just being aware of your chest,

(07:53:57):
being with whatever feeling there is in your chest. And

(07:54:24):
when I noticed that, I focus on my chest, I
feel it in my back, my upper back, and mean,
I guess the obvious reason would be because you know
I'm grieve in in then it stretches my chest and

(07:54:51):
my back at the same time. It feels. It feels okay,

(07:55:12):
doesn't feel a little bit of pain in my right
chest A little bit, not pain, but little discomfort, maybe
stiffness possibly, I don't know. I notice my shoulders are

(07:55:35):
also wanting 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

(07:55:57):
shoulders and stretch the muscle in my back, moving the
shoulders backwards or up, which then moves. I think it's
the scapulous.

Speaker 26 (07:56:14):
In your back.

Speaker 1 (07:56:25):
It feels quite nice. Actually, a good thing about this
is you can, if you want to, you can just
flex or stimulate the various muscles in your body gently

(07:56:54):
in order to get more of a sense of how
they feel. And when you're relaxing, when you do tense
and muscle, then you let it go and you let

(07:57:17):
it relax. It relaxes way more than it would normally.
But you have to feel that you're able to do that.

(07:57:38):
There's no point in doing it if there's an issue
with the per part of your body. You need to
be gentle with yourself at all times when relax. In

(07:57:59):
the deep thing, it's important to be kind to yourself
as you notice your mind. How much has your mind

(07:58:26):
slowed down since we started this recording.

Speaker 28 (07:58:48):
How came.

Speaker 1 (07:58:53):
And peaceful is your mind right now? We have nothing
to think about and just my voice to listen to.

(07:59:14):
Because you know, the intention behind this recording is relaxation.
At the very least, for you to feel more relaxed
at the end of recording than you did at the beginning,

(07:59:40):
at the very least, for your mind to slow down
as your body continues to relax, because that's what you

(08:00:06):
want to happen. That's what you expect to happen, for

(08:00:26):
relaxation to fill your body, maybe calm in your mind
to the point of boredom. When you start maybe tore

(08:01:05):
away drifting, it's almost as if you are moving further

(08:01:41):
away from your body in your mind, just leaving that there,
kind of liking it. And escape pod and a spaceship

(08:02:02):
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 dream and continue to

(08:02:40):
relax drifting size slow.

Speaker 3 (08:03:35):
And peace.

Speaker 1 (08:04:06):
And peaceful, and focusing on that feeling of those individual

(08:04:41):
parts of your body that's relaxing. One by one, you
me find that every now and then you realize that

(08:05:15):
you weren't listening to my voice because your mind started
to imagine something different, maybe started to almost move into

(08:05:39):
some kind of a dreamy state. And then you become
aware of my voice again. And even though you may
want to focus on my voice, you may also wish

(08:06:02):
to allow your mind to just drift naturally into that
space of comfort and safety. As you feel more comfort

(08:06:40):
spreading through your body like a warm blanket covering you gently,
keeping your body at the perfect temperature, and even if

(08:07:16):
you can hear background sounds, they just don't seem to
matter anymore. There's that sense of peace spreads through your

(08:07:45):
mind like a gentle breeze, yet strong enough to blow
away all negativity, strong enough to remove from your mind

(08:08:19):
any anxiety or stress that was there before, and blow
away any other thoughts or feelings that just don't fit

(08:08:49):
with the sense relaxation is feeling your body and your mind.

(08:09:29):
And as you 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,

(08:10:13):
from ten down to nine, just a slid movement from
nine down to eight, just another small change in how
you feel. Eight down to seven, that feeling is a gap,

(08:10:47):
almost like a gap that starts to get wider, the
gap between those feelings that you used to have in
your mind compared to the feelings you have there growing now,

(08:11:11):
feelings of comfort and security and confidence, and the gap
becomes wider. Eight down to seven, seven down to six.

(08:11:31):
When you get to five, your mind will start to
have a certain physical sensation, almost like there's a magnet
outside of your head sucking the tension and the stress

(08:11:58):
and any remaining feelings that you don't want, sucking them
out through your skull. And in down to four you
could start to really experience that sense of not just emptiness,

(08:12:25):
but space, a place full of fresh air, place where
you can stretch. It's almost as if as you go

(08:12:45):
down to four and three, your mind is expanding with
this sense.

Speaker 3 (08:12:55):
Of peace.

Speaker 1 (08:12:58):
And tranquility growing as it moved down to When you
get to one, in your mind just feels exactly how
you want to feel, almost a perfect feeling, maybe a

(08:13:37):
sensation that.

Speaker 31 (08:13:40):
You'd like to keep.

Speaker 1 (08:13:45):
A place that's safe, where nothing can affect you at all,

(08:14:07):
and you can stay in that that space of comfort
and confidence, confident in your own ability to create this
space and this fearing of comfort within your own mind

(08:14:30):
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

(08:14:54):
just for a few minutes, close your eyes. It just
counts slowly from ten down to one, and we experience

(08:15:19):
these feelings in your mind. And when you feel that
way in your mind, your body copies your mind, and

(08:15:44):
that feeling it's spread through your spine and your nervous
system into every part of your body, travels through your bloodstream,

(08:16:05):
heathen and relaxing every article of your existence. And we

(08:16:27):
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 down to one,

(08:16:51):
the feelings of comfort, calmness, deep deep relaxation becomes stronger
and deeper feeling your mind and your brain with these

(08:17:20):
positive chemicals that spread through your body, relaxing you so quickly,
relaxing your whole body and mind.

Speaker 21 (08:17:39):
So very.

Speaker 1 (08:17:42):
Very easily, just by counting ten down to one. That's
what we're gonna do.

Speaker 6 (08:17:59):
Now.

Speaker 1 (08:18:00):
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.

(08:18:23):
Just notice, be aware of how you feel in your
mind and your body, and when I say nine, you
can repeat to yourself.

Speaker 6 (08:18:47):
Nine.

Speaker 1 (08:18:52):
We came noticing the increase in comfort and calmness in
your mind and in your body. The same want to

(08:19:13):
say eight when I say seven, six, I want to
say five, four, when I say three, two, And lastly

(08:19:43):
when I say one, you can you beat that number.

Speaker 6 (08:19:56):
Now.

Speaker 1 (08:19:56):
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

(08:20:17):
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

(08:20:38):
more more space between the numbers, maybe take a lot
longer to get from ten all the way down to one,

(08:20:58):
that's your choice.

Speaker 21 (08:21:00):
Will say to do.

Speaker 1 (08:21:10):
So, I'm gonna count from ten down to one. I
want to get to one. That will be the end
of this recording. The let's of course you're listening to
the music, and the music will continue ten nine five.

Speaker 30 (08:22:46):
Seven US.

Speaker 1 (08:26:11):
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve.

Speaker 3 (08:26:56):
Eleven ten.

Speaker 1 (08:27:07):
Nine eight seven, six, five.

Speaker 6 (08:27:32):
Four, three.

Speaker 1 (08:27:42):
Two one. Now open your eyes, noticing how you physically

(08:28:05):
feel having counted down from twenty to one, allowing stress
and tension to leave through your fingertips and your toast.
And as you focus on your fingertips, maybe they feel
a little bit tingling, which is I suppose quite understanding

(08:28:32):
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 of tension

(08:28:55):
and stress, any anxiety.

Speaker 6 (08:28:58):
That you may have.

Speaker 1 (08:29:03):
Leaving through your stomach, just leaving through your stomach, almost
as if it's just releasing the hole of your stomach
your navel to just above your chest or below your chest,

(08:29:23):
rather so surrounding your belly by an area, the whole area.
You can feel the tension of your body where there's
left just releasing from that area, and you may notice
that your stomach will become very relaxed. As I countdown

(08:29:46):
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six,

(08:31:05):
five four three.

Speaker 22 (08:31:19):
Two what.

Speaker 1 (08:31:30):
You can open your eyes again if you choose, or
you can just keep them closed because it feels relaxing.
Just notice saying your stomach feels I notice as your focus.
Just do a little scan of your body, notice saying
your body feels focusing upper body, back, chest, stomach, exams, hands, feet,

(08:32:05):
just noticing, and you know you may start to film
more of a sense of tiredness, which may be the
reason you're listening to this recording, because you.

Speaker 24 (08:32:25):
Like to.

Speaker 1 (08:32:27):
Let go completely of everything and drift off into a nice, natural, calm,
relaxing sleep. So now the focus on your forehead, and

(08:32:58):
if you choose, you can record break your eyes in
this focus as well. Your forehead and your eyes. It's
that whole area basically almost as if you were wearing
a mask, you know, like a I don't know, a
batman mask or something, or I'm trying to sorrow or something,

(08:33:23):
you know, the kind of mask that covers your eyes
but also covers quite a lot of the forehead. Focusing
on that area because that's the area that we're now
going to release tension, stress from your mind, your brain,
from your mind, and any tension that you may have

(08:33:46):
remain in your face, in your neck and your jaw,
your eyes, and your forehead or your scalp. So basically
any tension in your head area, including your mind and
your breath that's going to be released through your forehead

(08:34:12):
in your eyes. As I count down again from twenty
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four.

Speaker 6 (08:35:54):
Three, What.

Speaker 1 (08:36:12):
Noticing as you scan your face with jaw, your eyes,
of cheap bones, your ears, your forehead, your scalp, your neck,
back of your neck and front of your neck, the

(08:36:35):
side of your neck, and your throat, noticing being aware
of the comfort increased in relaxation not just in your

(08:36:58):
head and neck and mind, also the rest of your body.
That is how loose and calm you fel and how easily.

Speaker 24 (08:37:17):
It is to just let go.

Speaker 29 (08:37:22):
Completely, let go completely, how easily.

Speaker 1 (08:37:45):
So what I'm gonna do about is I need to
focus on the top of your head, and am I
going to allow every last piece of tension or stress,
the wine be lingering or hiding in your body or mind,

(08:38:12):
my head, to just be sucked down on the top
of your head.

Speaker 21 (08:38:22):
At least.

Speaker 1 (08:38:27):
To Yeah, I wants sucked down into the clouds. Imagine
a big cloud above your head. It's like a whirlpool.

Speaker 21 (08:38:40):
It's is gonna suck.

Speaker 1 (08:38:41):
That tension.

Speaker 24 (08:38:44):
Out of the top of your head.

Speaker 1 (08:38:48):
Just take away good to focus. Imagine an opening at
the top of your head with attention, stress and maybe issues,
maybe worries of concerns that are not used to you.

Speaker 24 (08:39:09):
Now you can all be sucked down at the top
of your head.

Speaker 1 (08:39:15):
And taken away. As I count down again, I'm twenty
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifty

(08:40:07):
four to twelve eleven nine eight seven, six ks, five.

Speaker 21 (08:41:10):
Four three.

Speaker 1 (08:41:19):
To wha.

Speaker 6 (08:41:35):
Prey.

Speaker 1 (08:41:40):
I notice it, how you feel? How relaxed do colm
I physically and mentally feel right now, help peaceful your

(08:42:08):
mind feels. It feels so nice to just let go,
to give yourself some space, to breathe easily, to think calmly,

(08:42:31):
just to take a break from all that pointless worry
concerns about things that you don't need to think about
right now, because this is your time to let go.

(08:42:53):
This is your space to enjoy feeling deep plea relaxed,
peaceful in your mind, relaxed in your body. It can
feel so good, so nice to just not have to

(08:43:20):
do anything, to be able to really enjoy that serenity
that comes of letting go completely, that peacefulness that comes with.

Speaker 21 (08:43:47):
Being in this.

Speaker 1 (08:43:50):
Peaceful space. And you can keep this sense of can'ts
for as long as you choose. If you choose to

(08:44:12):
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

(08:44:36):
mind for as long as you choose to feel completely relaxed,
completely relaxed. And I'd like you to make up your

(08:44:58):
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,

(08:45:24):
but giving yourself that. Yes, it is a command, really,
isn't it. When you're telling yourself relax in a gentle
but firm way that only you can really tell yourself

(08:45:45):
in that way. You can't really have someone else saying
to you and now it relax, relax, you know, and
it needs to be gentle. But you can't someone else
can't really have the same the same kind of influence

(08:46:05):
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

(08:46:32):
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,

(08:46:52):
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.

(08:47:17):
So I want to start by it's focus on your hands.
So focus on your hands and just tell your hands
to relax, and just say relax. As you focus on
your hands, you could say my hands are relaxed, or

(08:47:40):
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.

Speaker 24 (08:47:56):
This is a little weird.

Speaker 1 (08:48:00):
So talking to your hands and just say relax, no disin.
Now your hands start to relax. Now focus on your

(08:48:32):
eyes and tell your eyes to relax. You just say
in the same word relax and find the right tone
for you. You know, I might say relax, but you
you might say relax or relax. You know, you might

(08:48:57):
say it differently to yourself, and that's important for you
to gauge what feels right for you. To just tell
your eyes to relax whilst focusing on your eyes, your eyelids,
the muscles around your eyes, your eyebrows, and just tell

(08:49:22):
your eyes directly relax now. Now, I just did that myself,

(08:49:57):
and sometimes you may feel that you need a bit
more time for the different parts to relax, you know,
because I started talking again and maybe that part hasn't

(08:50:18):
relaxed fully. But what happened is that it would just
continue to relax even though I'm talking. And that's happened
with my eyes. Something else I noticed is when I
started focusing on my eyes, they actually almost became They
got worse before they got better in a way. So

(08:50:40):
but I 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, so I wasn't really acknowledging it or

(08:51:07):
really conscious to those feelings. Yeah, my eyes is still
continuing to relax, as well as my hands. Actually, my

(08:51:29):
hands have got a certain.

Speaker 22 (08:51:30):
Kind of.

Speaker 1 (08:51:33):
Energy, like not buzzing, but I can kind of feel
a degree of energy in my hands. Maybe that's where
the tension is being released. Maybe that's causing that. The

(08:51:57):
next part, I think we should focus on the back
of the neck. That's the part which quite often, well
for me, holds tension. I don't know about for yourself,
but I think it's quite a standard place where tension
is sometimes held. So, and I'm doing exactly what you're

(08:52:19):
doing as you do it as well, so I'm telling
my body parts to relax as well. So if you
tell your neck the back of your neck, focus on
the back of your neck and just say relax in
your own words and your own tone, in your own voice.

(08:52:40):
You can say out loud, or you can just say
it to yourself internally, but you're focusing, and you're saying
it literally to the back of.

Speaker 32 (08:52:50):
Your neck, as if the back of your neck can
actually hear what you're saying, So do that now, I'll
just say relax to back your neck and I'll do
the same.

Speaker 1 (08:53:44):
Now, what I noticed and you may have had similar
thing is, even though I was focusing on the back
of my neck, other parts started to I don't know,
showed themselves to me or maybe because they want to

(08:54:06):
be relaxed as well. But I started noticing the feelings
in my shoulders at tension in my shoulders and in
my upper back. Whether that was because my back of
my neck was saying, well, I'm pretty much okay. It's

(08:54:27):
the other 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

(08:54:52):
it's going wrong. It just means you're being notified of
more places the so want to feel relaxed. So I'm
going to focus on my other back. So you can
do the same, even if you don't have any feelings

(08:55:15):
of tension that are obvious in your upper back, if
you just focus on your back and the whole area
from the shoulder blades down.

Speaker 24 (08:55:29):
To the middle of your back and your.

Speaker 1 (08:55:31):
Spine, and with me, it's more the shoulder blades more. Yeah,
that's the parts that really sort of given me.

Speaker 12 (08:55:47):
The not.

Speaker 1 (08:55:50):
That it needs relaxing, the sounds going to ask.

Speaker 21 (08:55:52):
That wa to relax, and you can do the same.

Speaker 1 (08:55:55):
Now relax your upper back. There's something strange happened there.

Speaker 12 (08:56:23):
And this.

Speaker 1 (08:56:24):
Often happens.

Speaker 24 (08:56:25):
I've been doing this.

Speaker 1 (08:56:26):
For sixteen years or something, and often I'm I'm surprised,
but amazed really that there can be a feeling. So
when I was focusing on the back of my neck,

(08:56:46):
my upper back was starting to feel quite stressed and
in need of attention. As soon as I started talking
to you about my upper back and talking about, you know,
getting ready to ask the upper back to relax, why

(08:57:07):
the back already started to relax. It's almost as if
it doesn't need to hear the words, just needs intention,
just needs to be noticed. That is something that often

(08:57:36):
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.

Speaker 24 (08:57:55):
And now back of the neck, top of the bank,
upper bank.

Speaker 1 (08:58:06):
The rest of the body seems to just take notice
and decide in its own way to start relaxing. Other
parts of your body start to just become looser. I

(08:58:31):
suppose it's kind of like a bit of an avalanche,
you know, the little ball starts rolling, and before you
know it, the whole of your body is completely relaxed
and can't.

Speaker 24 (08:58:51):
And if you.

Speaker 1 (08:58:52):
Focus on your face, focus on your ear, the eyelids,
your eyebrows, and the muscles around your eyes, maybe you

(08:59:14):
start to notice that your forehead is more relaxed than
it was. Maybe your face is more relaxed. I would
say my entire face is a lot more relaxed than
it was.

Speaker 24 (08:59:42):
So we're going to.

Speaker 1 (08:59:43):
Focus now on your shoulders again, just like before. Just
tell your shoulders and you can do them individity. You
can do the right shoulder and left shoulder. I just
didn't do both at the same time. Just tell your

(09:00:03):
shoulders as you focus on them in your mind, focus
on how they feel. Maybe you can see them in
your mind's eye. Just tell your shoulders.

Speaker 27 (09:00:23):
To relax.

Speaker 1 (09:01:01):
As nice as they relax. But do you notice, I mean,
especially with my back, is the connection between the different

(09:01:23):
parts the back with shoulders the neck. Being all connected
and being such a large part of your body, it's
so it's hard to separate them from each other. My

(09:01:50):
lower back has started to relax on its own. Maybe
I'm going to slow and that could be an issue
because we all go at different speeds. And the idea

(09:02:11):
of the beginning of this recording was for you to
be able to just say to yourself, relax without focusing
on any particular part of your body. Because when you

(09:02:36):
know that, taving your hands to relax and your hands relax,
you tell your eyelids, your eyes and muscles around your

(09:02:56):
eyes and your eyebrows to relax, and they relax. You
tell the back of your neck to relax and relaxes.

(09:03:31):
You tell your upper back to relax, and the relaxes.

(09:03:59):
You tell your shoulders.

Speaker 27 (09:04:02):
To relax, they relax.

Speaker 1 (09:04:38):
You told your hands to relax, they relaxed, and they
continued to relax. And you told your eyelids, the muscles
around your eyes, your eyebrows relax, they relaxed and continued

(09:05:09):
to relax.

Speaker 24 (09:05:16):
When you told at the back of your neck.

Speaker 1 (09:05:19):
Focused on the back of your neck and told it
to relax, they relaxed and continued to relax when you

(09:05:45):
told your upper back to relax, be relaxed and continued
to relax. As with your shoulders, you told your shoulders

(09:06:11):
to relax, and your shoulders relaxed and continued to relax.

Speaker 21 (09:06:30):
And it's not just that, it's.

Speaker 1 (09:06:38):
That the rest of your body has also been listening,
and that relaxation has been spreading.

Speaker 24 (09:06:49):
So from your.

Speaker 1 (09:06:50):
Eyes, the relaxation spread to your forehead, round your face.

Speaker 31 (09:06:58):
Into your skin, into your jaw, into.

Speaker 1 (09:07:11):
The fronts side of your leck, a way down your
chest and stomach. Your relaxed hands and shoulders me up
through your arms, relaxing your forearms, your upper arms, elbows,

(09:07:39):
your wrists, let the lower bag your hips, butt ex growing,

(09:08:00):
or just start to relax and continue even more. Comfort
spreading through your eggs are way down to your ankles,

(09:08:23):
the tops of your feet, the sight of your feet,
and the bottoms of your feet, relaxing into your toes,

(09:08:43):
each toe relaxing.

Speaker 21 (09:08:50):
Cal is.

Speaker 1 (09:09:06):
And as your body relaxes more, your mind becomes slower
and peaceful, to the point where if you choose to

(09:09:38):
fall asleep, he can easy do that, easy drift the
way because there's nothing going on in your mind. Your

(09:10:08):
brain is peaceful, your body continues to relax. And with

(09:10:48):
that connection between your body relaxing, the word do you
say to yourself relax means that you don't need to

(09:11:10):
focus on just one part. You can just focus on
your entire body saying the powerful word relax.

Speaker 24 (09:11:42):
And there's uh.

Speaker 1 (09:11:45):
Those familiar sensations of comfort spreading throughout your body. Who
saying you're calming and heathing every part to your buddy

(09:12:17):
heeasing relaxed.

Speaker 24 (09:12:39):
So all you need to do now one is just
tell your so.

Speaker 1 (09:12:49):
Relax and sir, eating completely starting now with number twenty nineteen, eighteen,

(09:13:53):
seventeen sixty fift four thirty.

Speaker 21 (09:15:54):
Too well, USU.

Speaker 33 (09:20:19):
Eight, us

Speaker 1 (09:21:39):
USA six