(no music) (10 hours) ADHD Hypnosis for Focus and Calm | Jason Newland | 14th August 2025 - Relax & sleep hypnosis daily

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

(00:25):
hypnosis for ADHD, focus and calming. Now, this is not
a replacement for professional medical help from a doctor or

(00:47):
you know, psychiatrist or therapist, so please only listen to
this with the permission of your doctor or medical special list.
So welcome. This is I've created this to help you

(01:17):
to improve focus and calm your mind. And the one
thing I've been a little bit concerned about before starting
this is the fact that I clearly talk quite quietly

(01:41):
and quite slowly. So I hope that's okay. My natural
speaking volved must Yeah, I generally don't speak loudly, and

(02:01):
I don't I'm not I don't talk quickly generally sometimes,
but you know, generally, you know, just this is my
colors speed of talking. S understand that well. I hope

(02:26):
that it's not frustrating, that's all. And you may be
wondering what's going to happen, What am I going to
say next? What I would say is maybe wrap your

(02:56):
mind around the idea of hypnosi. What do you think
it is or do you believe hypnosis is maybe you've
seen hypnosis on television or on YouTube where they're doing

(03:19):
stage hypnosis and getting people to forget their names or
be stuck on the floor or think that they're aliens
and you know, you know whatever, and the audience are laughing.
And or maybe we've seen videos of people being hypnotized

(03:45):
on street where their hands are stuck together and they're
unable to move, or maybe they can't, you know, they're

(04:06):
given a bunch of numbers to say or count their
fingers one, two, three, four five. For some reason, they
can only counter four, like where's the finger gone? Things
like that, which can be a bit perplexing. See, I

(04:28):
don't do that kind of stuff. This is more for
hopefully therapeutic reasons and therapeutic benefits to those of you

(04:50):
that are listening. And some hypnosis can be very quick.
Sun's very slow. Now. I could do the quick hypnosis,

(05:17):
but it wouldn't really, it wouldn't fit me as it were,
because I don't. I don't do anything quickly really, or
not most things. But it hasn't always been this way,

(05:47):
and I learned to slow down. There's been times when
I've been very, very unfocused and very overactive, let's say,

(06:08):
in the past, and reactive also. And what I did
is I started to learn meditation, mindfulness, hypnosis nearly thirty

(06:38):
BlimE year, nearly twenty eight years ago, I was learning
trying to learn hypnosis. Yeah, nineteen ninety eight, I was
trying to learn meditation even earlier than that. Ninety four

(07:08):
ways to calm your mind. And anything that helps, I
think is welcome. Anything that helps is a positive. So

(07:42):
I'd like you to find a quiet, comfortable place where
you won't be disturbed, and you can settle into a
cozy position and allow your body to relax, whether it's

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

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

(09:04):
like having a spring clean in a way. If you
imagine your mind a big room with loads of massive windows,
and you open those windows and it's a windy day,
and that wind's just blowing through, blowing everything away, and

(09:26):
maybe that room is full of things to think about,
all written on pieces of paper, thousands, hundreds of thousands
of pieces of paper, all piled up, but now they're
being blown around. In fact, they're being blown out of
the window through the wind, blowing everything out of the window,

(09:52):
eventually leaving that room bear and empty, peaceful and calm.
So there's breath work, guided imagery and positive affirmations to

(10:12):
help ease restlessness and encourage mental clarity. And all you
need to do is listen to my voice and give
yourself permission to relax completely. As we begin this journey
of focus and calm, you can just notice your breathing.

(10:39):
Perhaps take a deep, brief breath rather through your nose
and slowly exhal through your mouth, and feel your eyes
softly closing as you begin to turn your attention inward.

(11:00):
As you allow your body to sink into the surface
beneath you, you can notice how it fully supports your weight,
so that you can just let go of any need
to hold yourself up and take another gentle breath in

(11:27):
and exhale slowly. And this is your time to let go,

(11:51):
to sent to yourself and to find calm in this
present moment. Now, simply notice your breathing as it flows naturally.
Don't worry about changing it. You can just observe the

(12:16):
cool air as you inhale, and the warm air as
you exhl. With each soft breath out, imagine releasing any
tension or over stimulated energy, breathing out any distractions or stress,

(12:53):
letting them drift away with your breath. And if your
mind is busy, that's okay. Just keep returning your focus
to the breath, as if each excel carries away a
little more of the day's noise. You can also be

(13:19):
reminded of that big room of the windows open and
the wind blowing through, blowing everything out, calm and everything down.
Bringing your attention to the top of your head, imagine

(13:40):
a warm, gentle light glowing there, carrying a feeling of
relaxation and calm. As you focus on this warm light,
allow it to begin flowing down slowly over your forehead,

(14:04):
softening any tension, and feel it melt away any tightness
around your eyes and let it warm and relax the
tiny muscles there. As the light soothes your temples and

(14:32):
your cheeks, and it unhooks your jaw, you might let
your lips part slightly as your jaw muscles are loosen.
Now the soft south thing or light moves into your

(15:04):
neck and shoulders, melting away any tightness or heaviness you've
been carrying. With each breath, you let your shoulders drop

(15:29):
a little more, releasing the weight of the day. And
as you allow this wave of relaxation to continue flowing
gently down your body, its spreads to your shoulders, through

(15:55):
your arms, all the way to your hand, hands, and fingertips,
feeling a pleasant warm and heaviness in your arms as
they relax completely. And the light now softens your chest

(16:23):
and your upper back, bringing calm and ease as it
radiates through your abdomen, relaxing your stomach as you soften

(16:46):
your lower back and hips, and the warm relaxation travels
down each leg, through your thighs, your knees, into your

(17:07):
calves and feeling it moving into your ankles, your feet,
and all the way down to the tips of your toes.

(17:30):
And with every breath, your entire body grows more comfortable
and ground it and you might even imagine roots extending
from your body into the earth, anchoring you in safety

(17:59):
and peace, connecting you to the healing earth as from
the top of your head to the dips of your toes,

(18:23):
a tranquil, heavy calm. It's setting in and you become
more and more at peace. Now, let's deepen this relaxation

(18:51):
with your breath and take a slow, deep in hell
to count four one two, three four. Now hold that

(19:17):
breath for a moment one two and exhil gently to
the count of six one two, three, four, five six,

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And notice your body relaxing even more deeply as you
breathe in this steady rhythm again, breathing one two, three four,

(20:15):
fill in your lungs with soothing air, holding just for
a second, and breathe out one two, three, four, five six,

(20:41):
allowing any remaining tightness to melt away. And you can
continue this cycle at your own pace, letting the count
anchor your attention. And if your mind starts to wonder,

(21:09):
that's all right, just simply bring your focus back to
the gentle counting and breath. And each breath is an
opportunity to begin again to focus calmly and feel yourself

(21:36):
drifting deeper into relaxation as you're breathing finds a slow,
easy rhythm. Now imagine yourself in a place that feels

(21:58):
very peaceful and safe view, a place where you can
concentrate easily. Perhaps you find yourself in a quiet, sunny

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

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

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

(23:27):
sense of earth and wood, and the feeding of a
calm world around you, and everything is still in serene
and you feel completely at ease. Now begin to walk

(24:01):
slowly along a path in this forest, and with each
step you take, just notice how your body feels lighter
as you're walking on soft supported ground. Each footstep brings

(24:23):
you closer to a place of deep focus and clarity.
And there's no rush. You're simply wandering peacefully step by step,
and with each movement you can fill your mind, becoming clearer,

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Your mind is just like that lake, clear, still and serene.

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

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

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

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

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

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

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I am at peace. I have the power to guide

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

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

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

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

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

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

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

(41:57):
every affirmation you accept. Now, in this peaceful state, just

(42:28):
allow yourself to reflect on the unique qualities of your mind,
because you may have ADHD and you know it can
bring challenges like distractability or restlessness. But these are just

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

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

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

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

(44:39):
that lively spark inside you, and that energy can be
channeled into passion and productivity, fueling you to pursue things

(45:00):
things that you care about with great zest. And consider
your ability to intensely focus on something that you love
or find interesting. Perhaps you've noticed how you can get

(45:26):
super absorbed in a hobby or a game for hours,
and that is also sometimes called hyper focus, and it's
like a superpower of ADHD that lets you dive deeply

(45:50):
into what truly matters to you, and not everyone can
concentrate as powerfully as you can when you're really interested.
Your mind can also think outside the box, coming up

(46:16):
with ideas and solutions from unique angles that others might
not see. And this innovative thinking sets you apart from
a special advantage that you possess. You can take pride

(46:44):
in these qualities. You know your creativity, your curiosity, your
capacity for hyper focus, your dynamic energy, and much more,

(47:04):
because these traits are part of what makes you who
you are and they can help you achieve great things.
Even traits that seem challenging have an upside. Being impulsive

(47:33):
can also mean being spontaneous and brave, and being sensitive
means you're empathic and feel things deeply. You might also

(47:57):
notice that you're very adventurous and resilient and despite difficulties,
you keep going and you keep adapting, and all of

(48:18):
those strengths woven into the fabric of ADHD and into you.
Let you appreciate yourself, Allow yourself to feel a sense

(48:39):
of appreciation for your new, unique mind and its talents
because you're not broken at all. You are brilliantly you

(49:01):
in your own way, with a brain that just works
differently and can do amaze and things. Now invite a
feeling of compassion and understanding towards yourself because you deserve it,

(49:28):
and remind yourself that it's okay to face challenges because
everyone does. And what's important is that you treat yourself
with the same kindness you would offer a friend. And

(49:59):
you're learning and growing each day and you're doing your best.
Just give yourself permission to be patient with your progress,

(50:20):
and if you make the mistake or lose focus, it's
all right. And instead of criticizing yourself, you can gently
encourage yourself to try again, just as we practice bringing
attention back without judgment. And by being kind to yourself,

(50:51):
you replace any old feelings of shame or frustration with
hope and resilience, and you learn to work with your
brain instead of against it. And this self compassion is

(51:14):
truly powerful, and it melts away any stress and builds
up your confidence, helping you to bounce back from setbacks
every time. In fact, experts notice that mindful self compassion

(51:47):
can reduce harsh self criticism and create a much kinder
inner voice that sounds nice. Just feel how much lighter
you become as you let go of self judgment. You

(52:13):
can forgive yourself for past difficulties as you embrace a
new positive way forward. As you picture now how you

(52:34):
will carry this understanding into your daily life. You can
envision yourself in a situation that normally challenges your focus,
perhaps sitting at your desk or study or work, or

(52:54):
in a classroom listening to your teacher doing homework in
the evening, wherever the scenario is, and you can see
your future self in that scenario, remaining as calm and
focused as you are right now. And maybe you imagine

(53:22):
writing or reading with a gentle concentration, or completing a
task step by step with confidence, and you feel the
same relaxed alertness that you do at this moment. And

(53:56):
if a distraction appears, maybe a noise astray thought, you
just stay composed and you might notice the distraction briefly,
but then you let it go, just like watching a

(54:22):
cloud drift by, and return your attention to your task
because you are patient and persistent, focusing just on one

(54:51):
thing at a time. And notice how well you can
concentrate in this image and how good it feels to

(55:18):
accomplish your task with clarity. You might even feel proud
of yourself in that scenario, knowing you have done what
you set out to do and this calm focus is
your new superpower and will be with you whenever you

(55:45):
need it in real life. Now allow yourself to feel,
to truly feel the happiness and confidence from this success

(56:09):
because you can do this. You have all the tools
within you. Your creative, curious, powerful mind is also a
focused and steady mind when you give it the chance,

(56:41):
and every day you'll get a little better at use
in your focus, and every small victory is a big
step forward. As you remember to celebrate those steps and

(57:10):
to be kind to yourself always. You're learning to trust
yourself and you believe in yourself more and more. Now

(57:32):
you've done a wonderful job in this session, and now
it's time to gently conclude this hypnosis journey, and you
have a choice for how to finish, depending on whether

(57:55):
you need to resume your day or drift off to sleep.
Just take a moment to notice how relaxed and positive
you feel right now, as you know that all these

(58:15):
good feelings, the calm, the focus, the self compassion will
remain with you long after this session has ended, supporting
you in your daily life. And when you're ready, follow

(58:43):
the next steps for even waking up or drifting off
into a deep sleep if it's daytime and you need

(59:03):
to rewaken and refocus on your day. To start by
taking a nice, deep, energizing breath, you can begin to
wiggle your fingers and toes, bringing gentle movement back into
your body, and you feel the waking energy flowing into

(59:26):
your arms and legs. And I'll count from one to five,
and with each breath you become more alert and awake,
carrying this calm focus with you the rest of the day.

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One starting to wake, feeling energ eyes in your body.
Two becoming more aware at the room around you, sounds
and lights returning. Three feeling clearer, refreshed, and focused as

(01:00:20):
if you've had a wonderful rest. Four almost fully awake.
Now take another deep breath, fill in your lungs with fresh,

(01:00:42):
bright energy, and five open your eyes fully awake, feeling calm, focused,
and ready to continue your day with a clear mind.

(01:01:08):
Just take a moment to stretch your arms and shoulders
if you want, and you're alert, confidant, and ready to
use your focus and creativity in anything you do today. Now,

(01:01:28):
if it's bedtime or you're ready to drift off into
a sleep, you don't need to do anything at all extep.
Just stay relaxed, continue to lie here peacefully, feed in
the heaveness of your body as it sinks into the bed,

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

(01:02:24):
you are with your eyes closed, and they will remain
closed as you begin to drift into a deep, RESTful sleep,
and any thoughts that come will now simply turn into

(01:02:49):
a soft, dreamy images and then fade away. And as
your mind is quiet, your body is relaxed, and from

(01:03:15):
the top of your head to the bottom of your feet,
you're comfortably warm, calm, and sleepy. Allow the deep calm

(01:03:40):
we created to carry you effortlessly into sweet, healing sleep,
and tonight you'll sleep soundly, and your unconscious mind will
remember all of the positive messages you heard, and you

(01:04:08):
will continue working gently for you, helping you focus and
feel calm even after you wake. So for now you
can just enjoy this feeling of complete peace floating into sleep.

(01:04:38):
Good night, and sleep well. Thank you for listening. Remember
to be kind to yourself, because you deserve to be happy.

(01:05:03):
Be gentle with yourself. You deserve to feel safe. Lots
of love. Bye. Relax in a more deep and meaningful way,

(01:05:39):
maybe in a way that can not just allow you
to feel calmer now and throughout the time we spend
together here, not just relaxed at the end of the

(01:06:03):
recording when it's finished and you can enjoy that sense
of comfort and peace, But also I think it would

(01:06:25):
be nice to have those feelings of relaxation continue for
longer after the recording has ended, so that you can

(01:06:54):
still benefit from listening to my voice, maybe in a
few hours time, perhaps tomorrow, and then by listening regularly,

(01:07:21):
especially if you find like some people do and myself
as well. I sometimes I find one particular recording that
really resonates with me, and I just listen to it
over and over again every morning, every evening. There was

(01:07:52):
this recording from We're going back to about nineteen ninety nine.
It wasn't hypnosis, but it was a guided visualizations. It
kind of was hypnosis, really, and I managed to find

(01:08:12):
it again and it still has the same effect on me.
And part of it was the person's voice relaxed me,

(01:08:32):
just felt so peaceful, and I'd look forward to listening
to her in the morning and in the evening. And
I knew before even pressing the play button that since

(01:09:01):
I've done that, pressed the play button. This is in
the days of CD players, pressed the play button, ifact
it might have even been a tape tape recorder. I'd

(01:09:24):
lie down on the bed and then even without necessarily
listening to her words because I had them memorized. Really,

(01:09:51):
it was as if my body knew exactly what to do,
and the muscles just almost went into automatic relaxation, and

(01:10:23):
I remember my mind would slow down. Now Now, I
was listening to this recording in the early days of

(01:10:44):
learning hypnosis, and long before I ever made any videos
or audio recordings myself, because I didn't start doing that
two thousand and six. I knew. I knew how helpful

(01:11:18):
I found being able to just let go, to have
that trust in the person that I'm listening to, knowing

(01:11:43):
that it's going to be just as relaxing, if not
more so. Each time you hear my voice, you may
feel the same. Some people have been listening to me

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

(01:12:34):
people may be listen every day. That's something that I
do which you may not realize by listening, is when

(01:13:05):
I record these recordings. Now, for example, I also am
affected by the words that I say. So if I

(01:13:35):
set you focus on your feet, notice your feet relaxing,
I will be focusing on my feet. I will be
noticing my feet relaxing. If I said focus on your hands,

(01:14:14):
and maybe notice the difference between each hand, perhaps notice
the the air in the room, the temperature of the room.
On the backs of your hands, you may start to

(01:14:43):
notice what almost feels like a very light breeze, even
though there may not be any type of breeze at
all where you are right now. And as you become

(01:15:09):
aware of your hands, I'm also aware of how relaxed
my hands our feeling now and when it comes to

(01:15:49):
potentially drifting off to sleep, which may be the reason
you're listening, I also feel drowsy when I make these recordings.

(01:16:16):
I also notice my mind drifting. In fact, at times
I've actually fallen asleep without even noticing, and then I

(01:16:49):
carry on talking. It's only where I listen back to
do the editing, I hear snoring, and I think, I

(01:17:10):
don't remember snoring. I remember talking. Was this snoring was
a pig turned up? That's why I sound like when
I snare, how I get really into the whole experience.

(01:17:46):
I don't know how you feel. How relaxed do you
feel in your feet, how relaxed you feel in your hands.

(01:18:21):
I have noticed more and more that the more relaxed,
deeper level of comfort you feel, the easier your breathing

(01:18:50):
becomes it's almost like hm that additional muscle relaxation. So

(01:19:13):
this allows you to breathe easier without necessarily focusing on

(01:19:37):
your breath, however, being able to notice the ease in

(01:20:06):
which you breathe so naturally, you breathe so very easily

(01:20:34):
and smoothly. Whenever I imagine my breathing improving, when I've

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

(01:22:15):
It feels nice to, if nothing else, just taking some
time away from everything, enjoying that feeling of peace, serenity

(01:23:25):
with a joyful heart. Time seems to just drip by,

(01:24:02):
so very slowly, relaxed, so deeply peaceful, completely unattached to

(01:24:52):
any thoughts whatsoever in this moment, completely free. Notice that

(01:25:57):
your mind has slowed down, slowed down because nothing really

(01:26:44):
requires your attention. You can enjoy the physical sensations of

(01:27:14):
allowing the stress to rip out of your body, to
appear out of every part of your body, and being

(01:27:51):
released from your brain long your mind, slowly but surely

(01:28:37):
the muscle slax relax rus really so very deeply, rs

(01:29:30):
so deeply and the feelings, the pleasant feelings in your

(01:29:55):
arms and shoulders, deepening each part of your body further

(01:30:28):
and deeper and deeper, noticing feelings in the back of

(01:31:02):
your neck, feelings in your wrists, muscles, in front of

(01:32:04):
your body. I also feeling peaceful deeply, there's a sense

(01:32:58):
of peace spreads through your very core. Even when you

(01:33:43):
focus on your mind, your mind becomes mm hm be slower, heven, deeper, relaxing,

(01:35:07):
so very slow. Your stomach, he's forin's stomach, your back. Notice,

(01:36:24):
Notice how relaxed you'd never feel in the hole of
your back. In spy from your brain all the way

(01:37:15):
down the middle of your back, sending and receiving millions
of messages every day, deep coomfort increasing deeply relaxed you

(01:38:28):
men thretty, and those signals down your spine or cord

(01:39:07):
into air every part of your body, your shins and
your calf muscles. We are elbows h feelings of peace

(01:40:17):
and tranquility spreading through your body, tips of your toes,
to your eyes, your fingers, all the way till you'll

(01:40:47):
lower back er, reiting peace, drifting mind, this wandering away,

(01:42:12):
happy to let go, let go completely, let go, so tranquil,

(01:43:18):
the whole body enjoying a sensor, lett him go, he

(01:43:54):
even more peace for enjoy the space, this space of

(01:45:53):
peace and safety. So fury fy, relaxed and letting go.

(01:48:18):
Maybe we can just focus on the different parts of
your body, just to notice your fullheir into your eyes

(01:49:33):
Utuo say louis noticing in the sense of complete freedom,

(01:50:18):
absolute freedom, drif drifa Pea's for energy peace to breeze

(01:52:15):
much easier lest you may have or may not have

(01:53:26):
noticed your mind drifting peaceful, moveingly, even more deeply in

(01:54:33):
the direction of total blissful pace, blissful pace to total peace. Come,

(01:56:40):
so calm, let him go peace with mind rexed, fury,

(01:57:53):
so relaxed, so relaxed. Your body feels almost invisible, so

(01:58:51):
very relaxed. I'm peaceful, so peace real liquor so peaceful sa.

(02:00:10):
And you could start to notice that you are feeling
more relaxed, even though I've not purposely focused your mind
upon that sense of physical comfort that is growing within

(02:00:37):
you throughout your body, and your mind starts to slow down,
And that could be almost in recognition of I guess

(02:00:58):
my speech not being particularly fast, and things just generally
feel calmer. Just by listening to my voice, you give

(02:01:24):
yourself an opportunity to take a break from the day,
take a break from your life as it is, and
to give yourself a rest, giving yourself permission to take

(02:01:48):
some time off and to 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.

(02:02:18):
It's almost as if the parts of your body just
open up, allowing the negativity out and at the same
time replacing that negativity with positive heathing energy, which then

(02:02:45):
fills your body up and your mind to also starts
to appreciate those fearing thing sort of increasing confidence, an

(02:03:09):
almost uplifting feeling, positive healing, an energy that spreads through
your body like a wave of comfort. And all this

(02:03:37):
comes from just allowing yourself a few minutes, maybe half
an hour, however long you want it to be, to
just rest and allow your mind and your body to

(02:04:07):
almost reset itself to the settings of comfort and relaxation, calmness,

(02:04:28):
which allows more room for feelings of pleasure and happiness
to move around your body and into your mind, almost

(02:04:51):
as if your mind and your body are sinking together,
almost mirroring each other with that growing positivity and calmness,

(02:05:15):
and it feels nice. It really does feel nice to
know that you are the one that has allowed yourself
to feel more comfort and to experience more of this

(02:05:46):
deep relaxation spreading throughout your body. So I focus on
each part of your body. You can notice that that

(02:06:09):
part becomes even more relaxed just by focusing on it.
It becomes even more calm and comfortable just by focusing.

(02:06:39):
And as I move down your body, starting at your head,
the parts that you've already focused on will continue to
relax deeply, and those parts to with not yet focused

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

(02:07:29):
to start by focusing on your forehead. Just being aware
of the feelings of your forehead and any background sounds
like mister Herbert the pigeon can just allow you to

(02:07:52):
feel even more relaxed. Just means you're in the moment.
This isn't this isn't a sterile environment. This is the world.
I live in the countryside, so there's lots of nature

(02:08:17):
sounds around. So as you focus on your forehead, just
notice how it becomes even more relaxed as you focus

(02:08:38):
only on my voice and that part of your body.
Moving down to your eyes, focusing on your eyes, noticing

(02:08:59):
how your eyelids feel so heavy yet so light at
the same time, and all the muscles around your eyes
relaxing completely. Moving your focus down to your mouth, your lips,

(02:09:30):
your tongue, your teeth, and your gumbs, the whole of
your mouth relaxing, calm and loose, as you focus now

(02:09:52):
on your jaw, not just a part of your journey,
your mouth and your chin, but all the way up
the size of your face to your ears, that hole
of your jaw feeding more relaxed.

Speaker 2 (02:10:25):
And calm.

Speaker 1 (02:10:34):
Focusing on your neck, the front of your neck and
your throat relaxing and loose and calm. The sides of

(02:10:57):
your neck out, and the left side of your neck
relax and loose.

Speaker 2 (02:11:12):
And calm.

Speaker 3 (02:11:19):
And now the back of your neck, focusing on the
back of your neck, letting go of any tension that
may have been there before, and enjoying that.

Speaker 1 (02:11:45):
Sense of increasing comfort and release that you can experience
in the back of your neck. Moving down your back

(02:12:09):
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, and

(02:12:37):
as you move up and down your spine, you can
feel the muscles either side of your spine relaxing even more.

(02:13:00):
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

(02:13:24):
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

(02:13:50):
in the middle of your back also seem to just
almost divide from each other, sparating and almost melting, and

(02:14:11):
in your lower back it seems to be an extra
special feeling of comfort. The spreads into your hips, sit

(02:14:33):
down your lower back, into your hips, into the area
where your cosis are, and into your buttocks, and all
those muscles that spread from your lower back into your

(02:14:59):
hi area start to melt, start to really let go.

(02:15:19):
Don't even know where about. To focus on your shoulders.
Your back and your spine will continue to let go,
continue to relax so calmly, and as you focus on

(02:15:52):
your shoulders, you may notice that they're already feeding hm,
really loose, already feeding calm and feeding those muscles. Then

(02:16:36):
move from your neck into your shoulders. Feel so soft
and gentle, so smooth and calm, and the feeling in

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

(02:17:44):
but also relaxing the bones and moving all away to
underneath your arms, relaxing a whole area between the tops

(02:18:07):
of your shoulders and underneath your arms, healing. You feel
so relaxed and comfortable in your shoulders. Who sends that

(02:18:37):
deep healing message into your arms? You may feel almost

(02:18:59):
as if your arms are not even there, because they're
so relaxed, so deeply relaxed, so so calm, so loose,

(02:19:55):
not feeling spreading a all the way down your arms,
two elbows, including your elbows circumforts, spreads or a way

(02:20:34):
into your wrists, your forearments and your wrists so heavy.
Yet at the same time, sunlight and gentle fukusy now

(02:21:37):
on your hands, my hands, so peaceful in your hands,

(02:22:33):
there's a sense of real peace. It just seems to

(02:22:56):
I feel so familiar when your hands, relax deeply. Mhm, yes,

(02:23:35):
your things. A thing is sidles, you think it's tips.

(02:25:12):
Moving your attention to the front of your body, so comfortable,

(02:25:42):
Moving your focus to your legs, A muscles.

Speaker 4 (02:27:09):
In your thighs, your knees, so relaxed, a carved musselves

(02:28:03):
and just shans.

Speaker 1 (02:28:08):
Copuzedly four the feathing in your feet, sir, peaceful, so calm,

(02:30:29):
so peaceful, so calm, so peaceful, so calm so peace

(02:31:21):
fall RelA sin peace fall so calm, loving that deep relaxation,

(02:31:56):
to spread your chest, in your stomach, letting go of everything.

(02:32:29):
So I'm gonna start counting down now from twenty down
to one. You can imagine in a way it's like
just walking down some steps, and each step or twenty steps,

(02:32:51):
and each step represents a level of comfort, each that
represents a deepening of that comfort, and the fervies you

(02:33:16):
walk down those steps that the deeper and more relaxed
you feel. So starting with number twenty, twenty, nineteen, eighteen, seventeen,

(02:36:03):
sixteen eight four four teen too well five eight nine

(02:44:28):
eight seven s.

Speaker 5 (02:46:27):
Six D.

Speaker 1 (02:48:21):
Five four one. And now as you focus on your eyes,

(02:54:25):
we're gonna count down from ten dout to one, focusing
just on your eyes, your eyelids, the muscles around your eyes,

(02:54:48):
your eye walls themselves, a whole area that makes up
your eye. And as we count down from ten down

(02:55:13):
to one, whilst focusing on your eyes, you'll become twice
is relaxed with each number counting down that you may

(02:55:40):
find the all you want to do is just to
drift off to sleep. And if that's what you want,
then just allow yourself to do that. Now, focus in

(02:56:13):
on your eyes. I'm going to begin counting down from
ten down to one right now. Ten nine eight seven

(02:59:29):
ye five four three two one. So counted down from

(03:05:49):
ten to one ten nine eight seven six five four

(03:06:09):
three two one. And maybe that was a bit too
quick in order to relax. Maybe it's a bit too
fast for you to notice the calming of your body,

(03:06:38):
maybe even a little bit of pressure there, like you're
counting down from ten to one. Would you expect me
to do? Man, expect me to stick go with floppy
just because you're counting down. We could try it again,

(03:07:00):
but this time I go this lower. This time, as
you focus on the whole of your body before we
focus on your legs, just notice how your body does
start to feel more relaxed with every number that I

(03:07:33):
count down ten nine, eight, seven, six, five four three

(03:08:45):
two one, And just notice how how you feel, generally,

(03:09:23):
how your body feels. It's not necessarily even about counting
down from ten to one. It's that space that you have,

(03:09:46):
that space between being active physically or mentally to just

(03:10:09):
sitting or lying down, just being there, not doing anything,
not saying anything, nor needing to think about anything. So
it opens up a space, you know, a bit of
a space, a gap. And the more I came down

(03:10:36):
from ten to one, the bigger that gap becomes. So
there's that gap of calmness, of comfort, relaxation. It's a

(03:10:56):
nice feeling, and it moves those stresses or discomforts physically
or emotionally, moves them away. Allows you.

Speaker 6 (03:11:25):
To just.

Speaker 1 (03:11:29):
Slow down, someone to count again from ten down to one,
and notice that gap widening the gap. And as it widens,
it's almost like the stress and attention falls into the

(03:11:52):
gap and gives you that distance, that space. Now ten nine, eight, seven, six,

(03:13:02):
five four three two one. Now, how does your body feel.

Speaker 2 (03:14:25):
Now?

Speaker 1 (03:14:38):
Can you notice do you feeling calmer, the feeling more
relaxed as we now focus on your legs, just your legs.

(03:15:37):
We're just gonna start with focusing on your thighs. Of course,

(03:15:57):
it's not the most ex sighting 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

(03:16:20):
whole 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

(03:16:48):
down to your knee joints. Now, this is a big area.
It's a very heavy area. It's very strong, probably the
strongest muscles in your body or in your thighs. But

(03:17:22):
I don't think we perhaps give enough attention to our thighs.
Perhaps we don't acknowledge how important our thighs are to

(03:17:47):
our lives, how much they actually do for us all

(03:18:08):
through our lives. And it may seem to sound really weird,
but I think that all of our body parts, especially
our thighs, need some TLC, a bit of love shown,

(03:18:36):
a bit of acknowledgement. Thank you, gratitude for our thighs
do for us. And I know this may sound of

(03:19:04):
it strange. Maybe you think, why am I sure that?
How I should be out in the garden hugging a
tree or something. Well, it's hard to set a microphone
up on a tree. That's why I'm doing this indoors.

(03:19:24):
Otherwise I would be outside hugging a tree. Now I
can't see the television from the tree. If you move
down to your knees gaining such an important part, and

(03:19:47):
I think we don't necessarily I'll speak for myself here,
I don't necessarily appreciate all that my knees do for
me until I have a problem with my knee. It's occasionally,
if I ever maybe i'll bash it, or it's aching

(03:20:10):
for some reason. It's then that I realize how much
it does. You know, the benefit of being able to
use my legs without any kind of physical discomfort is

(03:20:31):
a beautiful thing that's possibly not appreciated until it's temporarily removed.
You know that's comfort. But as you focus on your knees,
regardless of how your knees feel, you can have that

(03:20:56):
sense of gratitude and love to your knees for all
that they do for you, and you can still have
that attention on your thighs and maybe notice how your

(03:21:19):
thighs feel. Maybe you've noticed that they are relaxing more
deeply as you focus now on the bottoms of your legs,

(03:21:45):
your shins and your calf muscles, and the bones between
your knees and your feet incorporate, and of course your
ankles so important. Anyone that's had even like the slightest

(03:22:10):
sprain of an ankle knows how how much we take
our ankles for granted. And it's kind of strange in
a way when you think that. You know, logically, our

(03:22:32):
wrists are a lot thinner than the rest of our arms,
which is okay, it doesn't I can't see any problem
with that because we're just picking stuff up. But our
ankles so much thinner than the rest of our legs,

(03:22:57):
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

(03:23:20):
thin area, a thin bone. Yeah, it does so much
great work. Supports us, supports our body for a lifetime,

(03:23:40):
helps us to balance, helps you to get around and
be mobile. And there's the calf muscles. Of course, when

(03:24:04):
I was younger, I couldn't see the point in calf muscles.
It didn't seem to do anything. Okay, if I walked
around on tiptoes, then my calf muscles get some work.
But of course that's not true. The calf muscles are
being used whenever we use our legs and your shins

(03:24:33):
there to protect your lower legs, shaped in a way,
almost as a protector for the bone, leading of course

(03:24:56):
to your ankles and your feet. But we're not going
to focus on your feet. We're just going to focus
on the legs. I realize that now that I've mentioned
your feet, it probably focuses on them anyway, So maybe

(03:25:20):
I should focus on your feet a little bit. You
can have them in your awareness the same as you
have your thighs in your awareness. Even though we haven't
been focusing on your thighs a few minutes, we've been

(03:25:41):
focusing on your ankles, there's still that sensation of comfort
in your thighs in this that movement of energy, because

(03:26:10):
the thighs hold lots of different sensations. Of course, there's
the muscles, the big straw muscles that we have in
our thighs. But the skin on the outside of the thighs,

(03:26:37):
as in the outside of all of our body, can
be very sensitive, sensitive to the touch, sensitive to temperature.

(03:27:00):
And inside your thighs the bones, there's the muscle, there's
the blood, vessels, the ar trees, it's all this stuff
that's inside your thighs. And I guess sometimes it'd be

(03:27:21):
nice if you could actually put your fingers inside your
thighs and a message, so you can message on the outside,
of course, but to be able to get deep into
the muscles and to be able to just message inside
your thighs, message in the bones of your leg, massage

(03:27:47):
in all the veins, and just gently healing your thighs,
and you could move down messaging inside your knees. It's
a message in those bones, but with healing fingertips spreading

(03:28:13):
that healing energy deep into the joints of your knees.
Of course, there's the back of your your knee, you know,
the inside crease where your knee is. It's a very

(03:28:35):
sensitive area. Very it feels very nice when you stroke it.
That might be because it's an area that's not really
touched very often. It's almost like a hidden part, that
crease in your legs. It's almost it's like a part

(03:28:59):
that it has a sensitivity, which is a little bit different.
Of course, it's protected by your legs. So you can

(03:29:22):
imagine putting your fingers into that crease in your legs,
that fold in between your legs. You can just massage
with your fingertips. Imagine your fingertips going inside, massage in

(03:29:44):
the muscle tissue. You can of course feel the bones
of your knees heading through your fingertips. And then as

(03:30:06):
you go down to your calf muscles. Now that's the
part I'd like to be able to really put my
fingertips deep inside my calf muscles, massage in every single
tissue of that muscle, healing every part. And then doing

(03:30:37):
the same for my shins, massage in gently stroking the bones,
gently stroking them, healing in a loving way, because they
deserve to be treated as the precious bones that they are,

(03:31:00):
Because our legs are so precious as in all the
other parts of our body, and more precious of anyture
on the planet. When you start to think about your

(03:31:28):
legs in this way, it can change your perspective. It
might sound a bit a bit silly to start with,
the idea of having love for your legs, showing appreciation

(03:31:55):
for your thighs, wanting to be able to put your
hands in your thighs, massage the muscles and the bones,
and to get your fingers deep in there, releasing all tension,

(03:32:19):
just to show how much you care about your legs,
how much you care for what your legs do for
you regularly, your knees, your calves, your ankles, the strength

(03:32:46):
of your ankles, considering how thin they are compared to
the rest of your legs, especially your thighs, yet they're
so strong, so flexible, absolutely amazing things. Your ankles are

(03:33:17):
truly a gift because of what they do for you,
supporting all that weight, regardless of how what weight you are,
even if you're only ate stone, there's still a lot

(03:33:41):
of weight for these little ankles. Now, I'm a lot
heavier than eight stone double dock, yet my ankles support
my body or the time. What they do give off

(03:34:05):
a sigh of relief when I sit down. That's have
my whole legs do. My feet feet also go, my
toes clap. The're so happy. Your legs really are amazing.

(03:34:50):
And I know that talking about talking about your legs
is probably possibly among the most i boring things you've
ever heard anyone say. Possibly they're boring or not. Everything
I said is true. Your legs are amazing. Your legs

(03:35:25):
deserve not just respect, they deserve to relax deeply. They
deserve to take some time out of the day to

(03:35:51):
just let go completely. The legs really can relax. And

(03:36:27):
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

(03:36:48):
journey of comfort. I can feel it in my hips.
My hips feel really loose, and also my lwer back
as well. My lower back really feels it feels stretched,

(03:37:15):
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

(03:37:55):
count down from ten down to one, and you can
continue to fill wonderfully relaxed ten nine eight, seven, six, five,

(03:38:36):
four three two one relax. So I'm just going to

(03:39:04):
count down and fire down to one. And as a countdown,
if you just focus on the numbers, just the numbers
counting down, and notice how you feel in this moment

(03:39:28):
as you hear the numbers counting down, knowing that those
numbers counting down represent you feeling calmer, not just in
your body, but also relaxing your mind. I'll just notice

(03:39:54):
how you feel. There's nothing to do, there's nothing to say,
there's nothing to think about, starting with number five, four, three,

(03:40:38):
two one. Now, as you notice gradual letting go the

(03:41:06):
tension in your body, you may also begin to notice
and be aware of how your mind is starting to
slow down. This is just a natural thing that happens.

(03:41:32):
It's not really a special procedure. It's just natural because
as your body relaxes, your mind also starts to relax.
And the more your mind relaxes, the more your body relaxes.
It's just a continuous circle of relaxation. And is that

(03:42:00):
calmness that comes from relative quietness. You know, even even
if there's background sounds either your side online, it's still
going to be quite calm. You know, you haven't got

(03:42:21):
the television on there's no music in the background unless
you're listening to the recording. With music, of course, you're
very likely not going to be sitting in a room
with other people. Of course you might be, but generally
it's more ideal if you can do this on your own,

(03:42:45):
so no distractions, and when you stop thinking about stuff,
relaxation automatically rises, a sense of comfort starts to grow,

(03:43:17):
and without trying to build it up into something fantastical
or something magical, this is just a natural process, something
that's easy to accomplish. In fact, it's almost the sense

(03:43:47):
of relaxing completely happens really when you put no effort
into it. It's not something that you can really force.
It's something that happens naturally. And part of the process

(03:44:10):
of this recording and others is simply two allow you
to take advantage of this space, this time, to just

(03:44:39):
let go, to just be here, to be in tune
with how you feel, yet with the intention of wanting

(03:45:03):
to relax deeply and maybe even to fall asleep, depending
on what it is that you wish for yourself in
this moment. As we know, relaxing is the majority of

(03:45:38):
the process of falling asleep. The actual falling asleep. Part
is the tiny bit at the end. The deeper relaxed
do you become, the easier find yourself drifting. You can

(03:46:13):
also if you choose stay focused on my voice and
really enjoy the process, gradually relaxing each muscle in your

(03:46:53):
body effortlessly and just observing the sensation of letting go completely.

(03:47:34):
This time, I'm going to count from six down to one,
and you can notice your mind calming down more with
each number that you hear me say, naturally, feeling calm

(03:48:06):
and slow and peaceful, six, five, four, three two one,

(03:51:06):
being aware of how your mind has slowed right down,
sinking deeply into relaxation. And as you focus on your mind,

(03:51:42):
you may notice that there are some thoughts still there,
maybe some stubborn thoughts that for some reason perhaps need

(03:52:04):
your attention. That's what you can do is send love
to those thoughts. Sprinkle those thoughts with love like all

(03:52:34):
petals from a flower. Just sprinkle it over them, petals
filled with love towards those thoughts, to let those thoughts
know that you're not abandoned in them. You just need them,

(03:52:55):
You require them to just can't down, slow down, quiet
down for now, So as you focus on those remaining

(03:53:22):
thoughts as we count down this time from seven down
to one. With each number, just imagine sprinkling those flower
petals of love, kindness, gratitude over those thoughts, which will

(03:53:55):
allow them to just melt away and relaxed deeply. With
every number, those thoughts will become more and more relaxed,

(03:54:25):
starting with number seven, six, five, four, three, two one,

(03:56:57):
And isn't sit now? Notice how relaxed your feeling in
your body. We're going to focus on your hands, because

(03:57:35):
the more relaxed your hands are, the more relaxed your
body and mind are. And this you focus on your

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

(03:58:33):
your hands, noticing how they feel. Because the more relaxed

(03:59:01):
your hands feel, the calmer your mind feels, and the
more comfort you feel throughout your body. And you may

(03:59:31):
have already noticed your mind is starting to dress f

(04:00:13):
since just on your hands and fingers, allowing them to
experience a real deepening of that relaxation in your hands

(04:00:43):
and fingers more and more relaxed. Each number from eight

(04:01:12):
down to one, you can almost feel that healing and
relaxing energy spreading into your hands and fingers, becoming yearn

(04:01:41):
more relaxing with each number you hear, going down from
eight down to one, drifting, drifting again, starting with number eight, seven, six, five, four, three, two,

(04:06:17):
just being here now, nothing to think about, nothing to do,
nothing to say, and everything just feels calmer. And this

(04:06:42):
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

(04:07:04):
and worrying and overthinking and the anxiety, tension, just generally
thinking about stuff. You take that away, which is what

(04:07:26):
we do.

Speaker 6 (04:07:27):
What we do.

Speaker 1 (04:07:27):
Now you're left with a real sense of peacefulness, which
comes to you very quickly, because ultimately it's just a

(04:07:54):
feeling then a comfort. It's almost as if you've gone
inside yourself and you've found a special place where everything

(04:08:19):
is peaceful, a place where you can feel relaxed and
your natural sense of comfort, a place where you can
be you, where you can accept yourself for who you are,

(04:08:48):
a place where you're not trying to please anybody else ever,
a place where you can actually not just love yourself,
but in some ways more importantly, you can like yourself

(04:09:15):
appreciate who you are. That sense of gratitude is in
the air all around you. That's also a place where

(04:09:44):
you can actually feel the healing energy soaking into your body.
Heathing energy soaking into your body, and that healing energy

(04:10:13):
spreads through your veins, traveling to each and every single
part of your body, and you start to realize that

(04:10:34):
actually that healing energy, it's not just entered into your brain,
it's become part of your brain, and that spinal fluid

(04:10:57):
is now mixed with healing energy, not just allowing you
to feel so much more relaxed and healthy in this moment,

(04:11:20):
but also you start to realize to actually, what's happening
now with that healing, relaxing energy spreading through your body,

(04:11:40):
It's actually changing your life. It's actually changing the way
you're going to feel not just now, but tomorrow and
the next day. As your health improves, not just your

(04:12:07):
physical health but your mental health. Things that used to
bother you in the past, for some reason, no longer
have the effect that they used to because something has

(04:12:29):
changed deep within you. Maybe things that used to cause
you to feel anger. No longer have that power to

(04:12:55):
control you the way they seem to be able to before,
as you realize that you're the one who decides what

(04:13:15):
affects you. You're the one who decides to feel relaxed
and calm when you choose to enjoy noticing these natural

(04:13:41):
developments of healing, continuing to grow and improve your life
day by day, including of course, your ability to relax

(04:14:09):
so much easier and sleeping. It's the most natural thing
in the world to you, because falling asleep is something

(04:14:35):
that you've done so many times in your life, and
you know that you were born, as we all were,
with the ability to fall asleep, naturally, born with that

(04:15:03):
ability to just drift off into a deep, healing sleep.
Even when we're kids, sometimes we'll fall asleep when we

(04:15:25):
don't even want to try to stay awake. Maybe it's
a birthday in the morning, or it's Christmas or holiday
or something we look forward to. We don't want to
go to sleep. But the more we want to stay awake,

(04:15:46):
the more we just start to drift. And the more
you fight drifting, the more you try to stop yourself
and drift in a safe the deeper and stronger that
drifting becomes because we're born not just with the need

(04:16:16):
to relax deeply and to naturally fall asleep, but it's
our birthright, it's part of our DNA. And sometimes as

(04:16:38):
we get older in life, perhaps at times we have
forgotten that relaxing completely is not only a wonderfully pleasant experience,

(04:17:06):
it's also really easy. It's very, very easy to let go,

(04:17:26):
because that's all it is.

Speaker 6 (04:17:27):
It's just.

Speaker 1 (04:17:31):
Deciding to let go. And when you press the play
button on my recordings, you have given permission for my

(04:17:53):
voice to relax you. When you press that play button,
you have given me permission for my words to affect

(04:18:13):
you in a positive, only a positive way, opening up
your mind two useful and healing suggestions that can have

(04:18:53):
such an amazing effect on how you feel right now,
as well as those changes that continue long after the

(04:19:15):
recording ends. Those changes within you to continue to flourish
and grow, transforming your life in a positive, beautiful way,

(04:19:44):
allowing you to move forward in your life in the
direction that you choose for yourself. And this feeling, this

(04:20:09):
feeling that you can experience of safety, comfort, calmness, just
feels so nice. It's such a healthy place to be,

(04:20:47):
and that positivity grows within you each and every day.
Moving forward, you're going to find that you're more relaxed

(04:21:16):
physically and in your mind is more relaxed. And it's
not that you're thinking slower. It's just that your mind
will be less clogged up with unnecessary negativity because from

(04:21:46):
now on, your mind rejects negativity. From now on, you're
going to start noticing when negativity arises and you can

(04:22:07):
just say stop, stop, and that negativity will turn around
and leave you alone. Stop and that negativity will disappear.

(04:22:49):
And as you notice that you feel way more relaxed
than you probably expected, you can now congratulate yourself because

(04:23:12):
you're the person that has done this. You are the
one that has opened your mind up to the simple facts.
You can feel more relaxed in your body and in

(04:23:33):
your mind. You've opened your mind up to the birthright
of being able to just fall asleep easily when you choose.

(04:24:03):
And that's a nice feeling, don't you think it feels nice?
Doesn't it? To feel calm? All that healing energy is
spreading through your body and your mind to spend time

(04:24:31):
in that a special place where negativity can no longer enter.
Negativity is banned. It's bad, it's not allowed. Entrgue doesn't

(04:24:57):
it doesn't. This doesn't deserve to be here, doesn't belong here.
Negativity has no place in your life, which makes room

(04:25:21):
for more comfort, more healing, more relaxation, more peace. It

(04:25:52):
feels nice, doesn't it.

Speaker 7 (04:25:55):
Just let go.

Speaker 1 (04:26:01):
With everything. I'm going to count down now from twenty
down to one. You can continue to relax. If you choose,

(04:26:31):
you can drift to sleep with every number you hear
me say, you can fill twice as relaxed, or if

(04:26:56):
you choose, you can fill twice now. Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

Speaker 6 (04:29:28):
Four.

Speaker 1 (04:30:01):
This is your time to just take a break, your
time to relax, to allow your mind to slow down,

(04:30:31):
to give yourself a permission to take a break from everything.
And you're the only person that can make that decision.

(04:30:57):
You're the only person that can actually tell your mind
and to just relax, to just take some time off

(04:31:29):
so that you can focus on your body, getting in
touch with how you feel physically. And in the process
of this body scan, where you focus on different parts

(04:31:56):
of your body, those parts that you focus on and observe.
Even though you're not purposely requesting for those parts of

(04:32:19):
your body to relax, it's kind of expected. You expect
when you listen to my voice to feel more relaxed naturally,

(04:32:41):
because when you're listening to me, your attention is focused
on my words, and as my words guide you to

(04:33:02):
focus on those parts of your body, your focus increases,
which actually calms your mind. And when your mind calms down,

(04:33:43):
your body relaxes. And when your body calms down, your

(04:34:05):
mind relaxes. And even though you have not really started
the focus on your body, you can already feel that

(04:34:34):
healing energy spreading through your body, pushing out stress and tension,
healing all the parts of your body, including your skin,

(04:35:02):
your bones, your blood, all of your organs inside your body,
all of the muscles, all of the fat, all of everything,
every hair on your body is filled with that healing energy.

(04:35:33):
And when your brain fills with that healing energy, the
feeling of comfort and relaxation increases, deeply increases in a

(04:36:14):
way to your mind starts to feel perhaps bit drowsy

(04:36:34):
because it's not needed, and it may start to drift
if that's what's needed. So if you're listening to this

(04:37:02):
and what you need is deep relaxation, that's what you get.

Speaker 6 (04:37:08):
If what you need is.

Speaker 1 (04:37:12):
To fall asleep naturally and easily as your mind drifts,
that's also what will happened. Because by pressing that play

(04:37:35):
button on the podcast and listening to me, you give
permission for your body and your mind. In fact, you
give the command to your body and your mind to

(04:37:58):
relax deeply and to drift off to sleep if that's
what you want or need. And as I focus on

(04:38:27):
the different parts of your body, you may start to
just drift. And then you come back again and you
hear me talking, and I'm focusing on a different part

(04:38:51):
of your body. You may find yourself drifting, but you
don't realize you're drifting until you stop drifting and you're

(04:39:12):
alert again to my voice focusing on a different part
of your body starts to relax even deeper, because that
drifting is basically you already in the sleep zone. And

(04:39:44):
the more you drift, the longer you drift, and the
longer you drift, eventually that drifting continues into sleep, and

(04:40:05):
that's the last you remember until you wake up in
your own time when you experience the right amount of
sleep for you, because.

Speaker 6 (04:40:25):
When you do.

Speaker 1 (04:40:27):
And if you do fall asleep, it's extremely pleasant. So relaxing,
so deep, healing sleep. I'm going to feel so nice

(04:41:01):
to relax into your own body and mind as you
feel that heating energy is spreading through it, relaxing news
so deeply, relaxing U so deeply. You start to focus

(04:41:43):
on your eyes, moving down to your jaw, down your neck,

(04:42:14):
your shoulders, arms, hands, vegus, your chest, the stomach, you back,

(04:43:08):
your spine, you, it's you, legs, your feet, you joys

(04:44:03):
and feeling, eatings spreading and growing inside your body, feeling
you up. Now let's focus again on parts of your body,

(04:44:33):
focusing this time on your forehead. Now on your mouth,
your lips, your tongue, the whole of your mouth. Focus

(04:45:04):
then on your fingers. Maybe you could move your fingers
a little bits. You can focus on each one individually,

(04:45:27):
both hands and even though if you focus on both
of your hands now they almost seem to just melt
into one, where there is your right hand start in

(04:45:48):
your left hand end, almost as if just mixed together.
Now focusing on your knees, just noticing how your knees feel. Now,

(04:46:32):
focusing on your elbows, focusing on both of your elbows,
just observing the feeling of your elbows. Now focusing absurding

(04:47:23):
wack of your neck, feeding the energy on the back
of your neck, absurd to ankles, being aware of physical

(04:48:30):
sensations in your ankles. Not to sin, No, you TOAs

(04:49:44):
on both of your feet, being aware how you too.
Four right now ninety ven high entire body fails, noticing

(04:51:10):
your mind feels now, letting go, letting go, letting go,

(04:52:00):
h everything, letting go, letting go, letting go everything, everything.

(04:52:52):
I'm gonna start now, and I would like you just,
first of all, just to see yourself lie down on
that message table, lying on your front. Your head is supported,
your arms are supported, and you feel comfortable and breathing.

(04:53:17):
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 that

(04:53:44):
stuff matters whatsoever. This is about you. This is about
how you feel and how you can enjoy that sense
of comfort and relaxation that comes from letting go and

(04:54:09):
allowing my hands, that my fingers to relax you by
a message your body. So I want to start off
just by placing my hands on the back of your head,

(04:54:32):
just gently, just you can feel what my hands feel
like really on you, so you can maybe feel the
warmth of my hands on the back of your head.
And with my hands to the side of your head,

(04:54:53):
not pressing, but just holding there very gently, maybe over
you your ears, and a little bit on your face,
just so you can feel my hands so you can
become accustomed to them. And now put my hands on

(04:55:22):
the back of your head again and gently let them
slide down onto the back of your neck. You can
feel my hands gently stroking the back of your neck

(04:55:49):
to start with, just so you can get used to
the feeling of my hands on your skin, get accustomed
to realize that you're safe and it's all good, it's

(04:56:09):
all fine. And I'm going to start gently massaging the
muscles in the back of your neck with both hands. Now,

(04:56:36):
this is a very trusting situation really, because our necks
are so fragile and to have someone have their hands
around your neck in that way can sometimes be problematic
for people, which is why massages are quite good, because

(04:56:58):
it allows you to relax.

Speaker 8 (04:57:01):
And to.

Speaker 1 (04:57:06):
Get in touch with trust, to feel peaceful and calm.
And there's a massage the sides of your neck gently

(04:57:31):
moving from the bottom of your neck. It would be
sort of near where your shoulders start, I guess, all
the way up to your jaw, your ears, kind of
area that side of your neck. Of course, it's a

(04:57:52):
lot longer than the front of your neck. And then
message in the back of your neck, especially that area

(04:58:15):
where perhaps we hold tension, and there's that area's message.
You can actually feel a sense of release in the
back of your neck and maybe you can breathe it

(04:58:36):
out as well. Notice how it feels. Notice how you feel.
Then moving down to that area between your neck and
your shoulders, that muscle area, starting to message that area

(04:59:06):
on both sides. I mean, this would be the area
that a lot of people would message if they were
going to give you like a shoulder message. Even that's
not technically the shoulders, but it's all the muscles that
lead to the shoulders from the neck and again that

(04:59:28):
can hold tension and stress and when massaged sometimes a
nice deep message is useful, and you decide how deep
that message is, and just allow my knuckles just to

(05:00:01):
dig in to get to those muscles and to ready
relaxed all the time being firm yet gentle with you

(05:00:29):
and just stroking down the area to your actual shoulders,
moving to the muscles of your shoulders, and maybe initially
just pulling up the shoulders a little bit off the table,

(05:00:54):
just to give you a little bit of a stretch,
but very gently. And you've got the muscles at the
front of your shoulders, the sides and the back. Again.

(05:01:18):
This is a part that can really take quite a
bit of pressure, quite a bit of needing. If if
you wish to really release the tension to really get

(05:01:39):
into those muscles and let your fingers in there. They
can feel really nice. Sometimes just being stroked gently or
being massaged quite strongly can all be beneficial to the

(05:02:05):
relaxation with the muscles in your shoulders. Now you move
down your arms. We do one arm at a time,

(05:02:34):
starting with your right arm. Well, ideas I just lift
your arm up, just hold it to the side of
you that way it still be attached, and I just

(05:02:55):
message the tops of your arms all the way down
to your forearms into your wrists, gently massaging that parts,

(05:03:37):
the softer part, which is the under part of the arm,
which leads to the crease in your elbow. The inside
it's much more sensitive skin. Sometimes just having that stroked,

(05:04:06):
I feel really nice, pleasurable and relaxing. Now moving down
to your right hand, just holding your hand with both

(05:04:36):
of my hands, just pressing gently on the back of
your hand and stretching your fingers ever so lightly at

(05:04:56):
the same time send down and messaging each finger and
then starting to massage the palms of the hand. Just

(05:05:22):
turning the hand gently, stretching it gently, and actually having
your hand held can really be an emotional experience sometimes
even if it is a stranger. So when you don't

(05:05:46):
know very well, like a massage person or a therapist,
maybe because it's intimate and you can feel nice, you

(05:06:07):
can feel safe. And as I put that right arm
back down where it was, You're gonna do the same
with your left arm, exactly the same. Massage in the

(05:06:37):
muscles in your arm all the way down. Do you
rest stroking the inside of your arm, just being gentle
or as firm as you require, and then massaging your

(05:07:10):
left hand stretching the fingers gently massaging the palm of
your left hand. You feel so so relaxing, so comforting,

(05:08:07):
and just rest your left down, back down. Start to
massage your back, the biggest part of your body, starting

(05:08:30):
at the top, starting again where we already have been,
the area at the top in between your shoulders, near
your neck. Going back, a message in that area again,
but this time moving downwards, taking a downward stroke to

(05:09:02):
the middle of your back, working from the outside inwards.
It's a massage in the your back, but the outsides
of your back, the parts where your arms would maybe

(05:09:27):
rest against, almost the part that connects your front to
your back. Just massaging down firmly but gently, as firm

(05:09:58):
as you want, moving down and moving across a little bed,
and moving all the way down again, being very gentle.
You have ferm as you choose. Eventually we get to

(05:10:23):
the spine. We 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

(05:10:43):
that a few times. Sometimes people juice the knuckle or
the you know, two fingers and just go your side
to the spine, almost just push down, go all the

(05:11:04):
way down to the bottom of the spine, each time
releasing tension and opening up the body, stretching your body
so that you feel more relaxed but at the same

(05:11:26):
time rejuvenated. And now I'm going to move to one side,
to your right side, and from the bottom of your

(05:11:50):
ribs to your pelvis, I'm going to massage that area
of your back. I'll stretch over the other side and
I'll pull the muscles gently and massage and push from
one end that side or way to my side to

(05:12:15):
the middle of fact to where your spine is. Massaging
that side of your spine the opposite side to where
I'm standing. It's almost like kneading bread. There's that big
area which is firm yet lots there to massage. Potentially

(05:12:46):
one of the most important places to actually have a
message because you really feel it. You really feel the
release and the pleasure of having your lower back massaged.

(05:13:06):
It releases so much from your body that's not useful,
starting a healing process which will continue long after this
recording is over. The message in this part of your

(05:13:33):
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'n.

(05:14:04):
I'm going to move over to the other side of
your body and do the same with the opposite part
of your lawer back, kneeding and messaging from your sides
all the way to the middle of your back where

(05:14:29):
your spine is pressing and kneading, firm and gentle at
the same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

(05:14:58):
relaxation or mixed together. Plus there's that feeling from your
stomach as it's being stretched. Even though you're in your
stomach now, you can feel it being stretched because that

(05:15:20):
whole area is connected to your stomach. Now we're going
to move or move further up to your top of
your body and I we do the same this time,

(05:15:42):
starting with your upper back, put my hands forward over
and messing massage in that area up to your spine,
from the side of your body up to your spin.
So some of that massage area, the muscle tissue or

(05:16:08):
whatever fatty tissue even will be possibly from your chest
because all connected the chest and the back connect together.
I'm going to be massaging and just pulling some of
that skin from your side up and massaging that area

(05:16:35):
of your upper back all the way to your spine.
And then I'll move down a bit and I'll continue
with the middle of your back, doing exactly the same
thing as gentle or as deep as you choose. H Now,

(05:17:07):
I'll move the other side again and do the exact
same thing with the top of your back on the
other side, from pretty much underneath your arm area really

(05:17:30):
to your spine, and then continue in that all the
way down, including the lower your middle of your back.

(05:17:58):
I'm gonna go to your thighs, the backs of your
thighs and the sides of your thighs, starting with your
right leg, and massage in the back and the sides

(05:18:23):
of your thighs gently and firmly. There's a lot of
muscles there. It's an area that can be very tense
at times and maybe needs a little bit more pressure
than the rest of the body that's up to you.

(05:18:47):
You can gently stroke the back of your legs where
you know, opposite your knee joint or underneath your knee joint,
very sensitive, gentle area, and working down to your calf muscles.

(05:19:16):
Massage in your calf muscles thoroughly and deeply, if you choose,
using both hands fingers digging deep to your ankles, in

(05:19:45):
the back of your back of your ankles, just gently
massage in that area, maybe lifting the leg and stretching
it a little bit. Moving to the right foot, massage

(05:20:27):
in the bottom of your feet and the side of
your feet gentle but firm enough so they don't tickle,

(05:20:53):
and just allow the pleasure that you get from heaving
your feet mess up to just overtake you. As I
continue to message your feet, the bottoms of your feet,

(05:21:14):
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.

(05:21:36):
Stretching your toes gently and massage in the bottoms of
your toes with my fingers, each one individually. Moving to

(05:22:00):
the left leg to do exactly the same thing. Starting
at the top of the thighs, work in the back
of the thighs and the sides, massaging deeply and gently

(05:22:21):
a whole area, working all the way down. And this
is an area that maybe you could like to spend

(05:22:42):
more time relaxing and messaging. So perhaps if you wanted,
I could big a future recording. Want's spend more time
on one particular area as you move down to your

(05:23:07):
calf muscles. Massage in your calf muscles firmly and gently,
move down your rain, cool into your feet, Massage in

(05:23:35):
the backs of your feet, the bottoms of your feet,
stretching your toes, and massage in each tone individually. And
that feeling of pleasure and release that you experience when

(05:23:58):
your having your be massaged feels really good. Now, she

(05:24:20):
turn over in your mind. Laying on your back, I'm
just gonna start again field neck area in your shoulders,

(05:24:49):
just to get back in touch with that area. To
move up. I can clean my hands, make them more fresh,

(05:25:13):
because now I'm going to massage your face gently, starting
off with your forehead. Your eyes are closed and I
can just stretch your eyes a little bit, pushing up

(05:25:39):
on your eyebrows, just massaging around just scalp, massaging down
your cheeks, around your ears, into your chawl gently the

(05:26:11):
side of your neck chin mm hmm, and just moving
down shall your neck down to your chest. Starting him

(05:26:40):
by message in the very top of your chest where
the collar bone is. Give the side of the collarbone,

(05:27:01):
then just message in the whole of the chest, moving
the chest around. Because it's quite a large area, you

(05:27:27):
can move from one side to the next, moving my
hands underneath pretty much where your arms are stretching up,

(05:27:48):
stretching some of the muscles of your back in the process,
moving up over your chest and they're moving down again,

(05:28:18):
and then allowing my hands to just massage gently and
slide down towards your stomach, starting in the middle of
your chest, and then gradually my hands moving apart and

(05:28:40):
massage in and slide in at the same time, moving
down to just below your red cage, moving down, then

(05:29:04):
messaging up again, giving your chest all the attention that
it needs to feel completely relaxed, remembering them. I'm also

(05:29:28):
going to be focusing on your sides as well, an
area that really doesn't get much attention but feels really
good when it's massaged. Just stroking my hands down the

(05:29:51):
sides of your body. Just blow your arms all the
way down to your hips. Now move into your stomach area.

(05:30:13):
I'm going to stand one side of you like I
did when I did your lawer back we're gonna do
a similar process of just stretching the muscles from inside,
gently massaging from one side to the next, move in

(05:30:45):
a whole area from below your ribs all the way
down to below your belly button, and move around to
the other side of you and repeat that process of relaxing, deeply, calmly,

(05:31:20):
feel loose, You feel free. And it's something about having
your stomach massage that's different from any other part because
we do have a tendency of holding a different kind

(05:31:40):
of stress in our stomach that we may not be
aware of. As I now message your stomach in front
of your stomach, they can serve cause around your belly

(05:32:03):
button and then going the other way around. There's a
gentleness and a freedom that comes from feeling how you're feeling.

(05:32:30):
As I now move down the tops of your thighs
the muscles massaging them, and I can do this two
legs at the same time, pressing down massaging deeply those

(05:32:53):
muscles in your thighs, the front of your thighs, and
moving down to your knees, gently massaging your knees, sliding

(05:33:13):
down your shins, putting pressure on either side of your
shin gently softly but firmly moving down to your ankles,

(05:33:37):
stroking the tops of your feet, and then with each
foot in each hand, just gently messaging the whole of
the foot, the top, the bottom, your heal, your ankle,

(05:34:03):
your toes, message in every part of your feet. Feels
so good. Just let go and enjoy the process. Enjoy

(05:34:30):
feeling so deeply relaxed. So much comfort and so many
feelings come just from touching your skin. And you can

(05:35:02):
just lie there for as long as you choose, enjoying
the feeling of deep comfort and being massaged by me.

(05:35:31):
Enjoy fearing deeply, ra And all we're gonna do is

(05:35:57):
blow out some candles. In your mind, there are going
to be a hundred candles, and you're going to blow

(05:36:24):
each one out individually, one by one, starting at one hundred.
As I count down all the way down to one,

(05:36:47):
and each time I say a number, you can imagine
that candle in front of you, and I'd like you
to actually physically gently blow that candle out, just so

(05:37:22):
it's not big blows, just a gentle, and that candle
will extinguish. And then I'll say the next number as

(05:37:42):
we move down, and you can just h blow that
one out as well. And as we move down the numbers,

(05:38:06):
you'll find yourself feeling more and more relaxed. If you
need to sleep, you'll also find yourself becoming incredibly tired
and sleepy. In fact, you may struggle to blow out

(05:38:36):
all one hundred of these candles as you feel more
and more deeply relaxed, more and more deeply tired, And

(05:39:21):
the further you go down, the more your mind starts
to drift. You may find that you stop listening to

(05:39:43):
me after a while. And even though there maybe background
sounds where you are, you'll be aware of those sounds

(05:40:09):
at the moment, be me start to just not even
notice them at all, because they're unimportant. Where I am,

(05:40:46):
I've got the sounds of the birds, there's horrors, the
pigeon who likes to say hello sometimes, and there's the
odd player thing that goes by, maybe traffic and trains

(05:41:10):
in the distance, But none of that seems important whatsoever.
More candles you blow out, the less important anything is.

(05:41:41):
More candles you blow out, the further you seem to
move away sounds and from general date days, stuff seems

(05:42:13):
to just move away on its oane. You feel more.

Speaker 9 (05:42:29):
Calma with every candle you blow out, h guiding you

(05:42:50):
the next number, do you hear me say? And then
you blow that candle out to so easy, so simple.

(05:43:31):
We're gonna start by introducing the first candle, which is
a hundred first candles one hundred. When you blow that

(05:44:04):
candle out, you'll find immediately a slight change in how
you feel, as well as a real sense of.

Speaker 1 (05:44:34):
Positivity growing within you, relaxation and sleepiness expanding. Starting with

(05:45:09):
one hundred, my candle now ninety nine, candle ninety eight,

(05:46:15):
cham ninety seven, cham with ninety six, tend ninety five

(05:47:48):
and ninety four, candle ninety three, ten ninety two and

(05:49:27):
ninety one, ten ninety and eighty nine and eighty eight

(05:51:20):
and eight end.

Speaker 10 (05:52:18):
Eighty ten, eighty five, two four four, eighty two.

Speaker 1 (05:55:39):
And two one can seventy nine, can't do seventy eight,

(05:58:00):
candle seventy seven, candle seventy six, candle seventy five, candle

(05:59:05):
seventy four, candle seventy three, candle seventy two, candle seventy one,

(06:00:23):
candle seventy one, and seventy to sixty nine candle sixty eight,

(06:01:34):
candle sixty seven, candle sixty five, candle sixty four, candle

(06:02:39):
sixty four, candle sixty three, candle sixty and sixty one,

(06:03:54):
candle six sixty seven, fifty nine ye and fifty eight,

(06:05:15):
candle fifty seven, candle fifty six, candle fifty five, candle

(06:06:45):
fifty four, handle fifty three, candle fifty two, handle fifty

(06:08:34):
two the candle fifty one, candle fifty, candle foty nine,

(06:10:42):
candle forty eight, forty seven, candle forty six, candle forty five,

(06:13:05):
can forty two, candle hoy one and fourty. Candle thirty nine,

(06:15:55):
had thirty eight, can't do thirty seven ten two, thirty five,

(06:18:03):
cand thirty four, candle thirty three, had thirty one ten

(06:20:14):
thirty and twoin teen nine and twenty eights and twenty seven,

(06:23:52):
candle twenty six, can twenty five and to win kief

(06:25:34):
four end twenty three and twenty two do it, to

(06:27:32):
want and to waity.

Speaker 7 (06:28:50):
No m.

Speaker 1 (06:29:19):
Ninety, candle seventeen can sixty cancel see ten FO and

(06:34:23):
fiven ten shame nine him to eights HM see camp

(06:39:45):
fo and ty seven two candle or lego of all

(06:42:45):
of those thoughts, worries concerns about the past, thoughts about
the future, and even things you've been thinking about today.
Just let it all go because none of it is

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

(06:43:35):
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

(06:43:59):
time and place in order for you to just let go.
Because when you do decide to let go and relax,
that's what your body starts to do because you've chosen.

(06:44:23):
You've chosen to just allow your body to unwind and
your mind starts to slow down. And it's a nice feeling.
It's a nice feeling at the beginning, just to know

(06:44:43):
that you have chosen to decide to relax deeply, and
because you've made that decision, your body will just a
suit because sometimes all the muscles in your body need

(06:45:07):
is just permission from you to relax. Because so often
we're busy, we're going from here to there, we're walking around,
and we're doing stuff, and the body doesn't have any

(06:45:29):
time 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

(06:45:54):
you give the say so we need say okay, it's
time for your body to let go completely and relax totally,
your body just follows. It's like a breath of relief.

(06:46:18):
Ah good, I can now relax. That feeling at the
end of a day, of a very physical day that
you may experience in the past. But you get home
and you just sit down on a chair, maybe you
kick your shoes off and not Ah, feels so nice

(06:46:44):
knowing that you don't have to get up again for
a little while at least if you choose, you can
just sit there for maybe an hour to It feels blissful.

(06:47:05):
And just by sitting down like that, your body knows
that it's time to relax. Your body has been given
permission from you. Because it's a mindset in your mind,

(06:47:25):
you're prepared to let go of everything and just completely
allow all the stress of your body to evaporate. Any

(06:47:46):
tensions can just gradually vanish. It's almost like magic, really,
because that sense of relaxation in your body, it's a

(06:48:13):
very natural state. It's not something unusual. It may feel
unusual when you first start to relax, if you if
you haven't really spent a lot of time focusing and
giving yourself this space to let go completely and relax,

(06:48:33):
they seem more most alien, but it isn't. It's actually
the most natural thing in the world to let go completely,
to relax totally, the most natural thing in the world

(06:48:59):
to allow yourself to feel really calm in your mind.
And it is almost like a literal unwinding. It's like

(06:49:19):
you press a button and all the tension just releases,
and it's like a wheel, like a cog, like the
inside of a clock, just unwinding. And it's almost like
you could see the little wind up knob that's used

(06:49:42):
just going the opposite way that you choose to wind
it up, and the energy that frenetic stress for energy
gradually winding down, losing its power, losing its strength as

(06:50:06):
a sense of relaxation becomes stronger and deeper, and you
may find a the more relaxed you feel, that your
mind starts to wonder, maybe seem to stop listening to

(06:50:34):
me for a while, your mind goes somewhere else, and
then you realize you're listening to me again, and that's
just your mind drifting to sleep, which is quite natural,

(06:50:57):
because sometimes when we're stressed and tense, we may not
actually be aware of what we need, what we physically
your emotionally need in this moment. But when you allow

(06:51:20):
your body and mind to relax completely and you let
go of all thoughts, concerns, worries, ideas, all letting them
go allow them to drop onto the floor. When you

(06:51:45):
start to get in touch with the feelings of such relaxation,
this feels so nice to be in touch with the
calmness of the different body parts as they become looser

(06:52:15):
and looser. Even your breathing seems easier and more natural, effortless,
as that cool o enters through your mouth or nose

(06:52:37):
into your lungs, breathing in comforts and relaxation, and then
just breathing out any excess remain intention stress from every

(06:52:58):
part of your body and mind. And as you start
to focus on your mind, maybe you notice that things
come to a standstill or maybe just much much lower

(06:53:21):
than before, because your mind is not really needed when
listening to my voice, which allows your mind to relax
just as deeply as your body. And that's synchronicity between

(06:53:51):
the relaxation of your body and relaxation of your mind.
Let you know that feeling completely calm, loose, and relaxed

(06:54:15):
real is a great healing experience fear and has so
many positive benefits for your body, mind, and your life.

(06:54:42):
To be able to let go over everything and to
relax completely in all parts of your body and mind.
Even your bones has arised, all your muscles arise, even

(06:55:16):
the skin that covers your body is rised. Every hair
that you have is also deeply relaxed. And your brain

(06:55:51):
really starts to feel the benefits this healing relaxation. And
as you focus on the inside of your scalp where

(06:56:12):
your brain is, you can start to realize and notice
the benefits of your brain relaxing deeply. Then it's your
brain continues to react, sends those messages to the rest

(06:56:44):
of your body and to your mind to re wax
more deeper, relaxy more completely, letting go of any remaining

(06:57:18):
thoughts or concerns, allow them just to drop onto the
floor because they're no longer necessary in this moment, In

(06:57:38):
this moment of deep relaxation and calmness, filling your grain
with deep concentrated heathing, calming, relaxing every part of your

(06:58:16):
brain feeling so loose and comfortable, so relaxed and beeaceful.

(06:58:40):
Your brain feels.

Speaker 7 (06:58:44):
So light, that's so.

Speaker 1 (06:58:48):
Healthy in that sense of deep deep comfort. Reading does
allow you to enjoy those ever increasing sensations of comfort

(06:59:17):
that are spreading throughout your body, relaxing each and every
muscle of your body, e deeper and deeper, much more

(06:59:47):
deeper than before, much more comfort spreading true your body,
your mind, be so peaceful and calm, so very very

(07:00:24):
peaceful in avery part of your body, letting go the
a everything averything, so peaceful, calm, so relax a very

(07:01:03):
second the passes you feel.

Speaker 11 (07:01:11):
Dper dper relax dper and dper relax.

Speaker 6 (07:01:32):
Come so calm, p.

Speaker 1 (07:01:42):
For so very peace from your head down to your tie,
such p and comfort throwing all all the time, such

(07:02:11):
peace and comfort spreading through your body and mind deep
and deeper, such comforts, spreading and sinking deeper into a

(07:02:41):
muscle of your body, so that you feel amazing, so laxed,
so useful, so peaceful, letting go every I'm going to

(07:03:25):
do a body scan, focusing on firstly how you feel
in your body, not trying to change how you feel,
not trying to relax, not trying to move away from
any discomfort or stress or tension. Just accepting, observing and

(07:03:52):
accepting how you feel in the different parts of your body,
just allowing your self to be exactly as you are,
to notice to get in touch with how you actually

(07:04:15):
feel in this moment. I'm going to start off by
focusing on your hands. Just be aware of your hands.

(07:04:39):
I'd like you to move your hands around, just maybe
move your fingers a little bit. I've been and closing
your hands very gently, just so that you can get
in touch with how your hands and your fingers fell,

(07:05:09):
very very slow movements. Focusing now on your feet, and
if you can just do kind of an equivalent with

(07:05:32):
your feet is you've just done with your hands, Maybe
turn in your ankles, moving your feet around, moving your
toes gently, only very gently and very slowly, noticing how

(07:06:03):
your feet fulfill in this moment. Focusing now and your eyes,
and I'd like you to just focus on your eyelids.

(07:06:26):
Maybe you can open and close your eyes a couple
of times to really get in touch with how you feel.
When you do close your eyes the muscle changes in
your eyes when you do close them, maybe raising your eyebrows.

(07:06:52):
It stretches the tops of your eyes, perhaps quint in
your eyes, scrunching up your eyes just so you can
hear it again, touch with all aspects of how your

(07:07:18):
eyes feel. Right now, now focusing on your thighs, and
you know it just starts you to gently tense your thighs,

(07:07:43):
just very very gently, just enough so you can become
more atchuned to the physical sensation of your upper legs,

(07:08:07):
the front of your thighs, on the backs of your thigh,
noticing and observing how your thighs fear. Right now, moving

(07:08:35):
your focus to the back of your neck, just noticing
the back of your neck, the muscles, and of course
they lead to the side of your neck. They also
lead to the top of your back, which leads to

(07:08:59):
your shoulder. So as your focus on the back of
your neck, maybe you can move your head gently upwards
as if you're looking up, Maybe moving your head down

(07:09:21):
as if you were looking down. Perhaps moving your head
side to side, right to left, binly, very slowly and
very gently. I'm not trying to force anything. It has

(07:09:47):
to be very very gentle, just so you can.

Speaker 6 (07:09:58):
Be more.

Speaker 1 (07:10:01):
In touch with the feelings, with the sensations, the physical
sensations of how the back of your neck feels. Right now,

(07:10:29):
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. Should focus on those parts,

(07:10:53):
the tops of your arms. You may like to just
ten them, but very very gently and slowly, so you're
not straining or putting any pressure whatsoever.

Speaker 6 (07:11:19):
On your arms.

Speaker 7 (07:11:23):
It's just so that you can.

Speaker 1 (07:11:28):
Gain more of a sense of how your upper arms
are feeling in this moment, and just noticing as you gently,

(07:11:50):
very gently and slowly tightening the muscles and they echo.
Notice how the tops of your arms feel right now.

(07:12:21):
As a now focus on your stomach, the area the
lower abdomen area below your belly button, moving all the
way down to your hips, just above your grind. Maybe

(07:12:52):
you're able to tense these muscles in the area very
gently and slowly, if that's a difficult thing to do,

(07:13:17):
and maybe you can just move your body, pushing your
stomach up and maybe moving a little bit to the
side using your hips, just so you can get more

(07:13:38):
in tune with how you're lower capped to an area
is feeling in this moment, just noticing the physical sensations

(07:14:10):
of your lower abdomen.

Speaker 7 (07:14:23):
As you will move.

Speaker 1 (07:14:26):
Your attention to your mouth. Notice in your lips and
inside your mouth, the teeth, your guns, your tongue. Just

(07:14:57):
noticing how your tongue in your mouth feels. And it
may help by moving your tongue around your mouth, moving
it to your left, maybe pressing it gently against the

(07:15:23):
side of your mouth, and then to the right, gently
to the side of your mouth, perhaps pressing up against
the top of your mouth, and then down gently against

(07:15:44):
the bottom of your mouth. Aways very slowly in a
very very gentle so that you can be aware of

(07:16:15):
how you feel in your mouth area now and to focus.

Speaker 7 (07:16:40):
On your wrists.

Speaker 1 (07:16:52):
And I'll ask you to maybe just routine your wrists
by moving your hands in a circular motion very gently
and slowly, just.

Speaker 7 (07:17:17):
So you can.

Speaker 1 (07:17:24):
Feel the sensations that you are currently experiencing in your wrists.

(07:17:47):
Perhaps move in your hands up and down again very
very gently and slowly, very gentle and slow.

Speaker 7 (07:18:36):
As you now.

Speaker 1 (07:18:39):
Start to observe you lower back the bad parts. Just
a bot of your hips where your coxis are a

(07:19:11):
whole area, which also really does include the size of
your body, because those muscles are very much connected as
those muscles also move into your hip area, connecting to

(07:19:36):
your buttics the sides of your hips, and if you're
physically able to do so, maybe you can very gently

(07:20:03):
just move your body ever so slightly, very slowly from
side to side just enough ye s gauge how you

(07:20:34):
feel in your lower back. Perhaps secret even move your
hips gently up and down gently, slowly in order to

(07:21:08):
really be in touch with the physical sensations of your
law back.

Speaker 7 (07:21:38):
As we know.

Speaker 1 (07:21:44):
To your attention to your jewel, that area for your
chin all the way up to nearly your ears.

Speaker 6 (07:22:00):
Are oh little jaw, you can just.

Speaker 7 (07:22:18):
Yeah, it's okay to do so.

Speaker 1 (07:22:22):
Gently open your mouth, not wide nost stretching, just very
gently and slowly opening your mouth in closing your mouth

(07:22:48):
very gently and slowly, so you can be in touch

(07:23:14):
with how you jure feels. Now I just sit now

(07:23:50):
the chest area. You don't need to do anything to
move your chest because it moves every time you breathe.

(07:24:17):
It moves very gently and slowly automatically with each breath
you take. As you focus on how your chest feels

(07:24:57):
when you breath. Move in your focus to your forearms,

(07:25:35):
your elbows. Maybe you're able to very gently and slow
dense the muscles in your farms, and when you do that,

(07:26:02):
you can feel your elbows as well, very gently and slowly,

(07:26:34):
gently and softly obsurd your forms and dilopours. No focus

(07:27:22):
the rest of your back, your upper back in the middle,
the middle of your back again, this part of your

(07:27:52):
body news also be time you pray. You may not
notice that usually they should sir your upper back in

(07:28:21):
the middle of your back. You can really feel that
gentle and slow movement moving your focus into your area

(07:29:32):
of buttees the grain. There's muscles and those bones in
your midsection. Just noticing how your hips.

Speaker 12 (07:30:20):
Feel.

Speaker 1 (07:30:23):
Right now, you can very very gently move your hips,

(07:30:46):
maybe side to side, very gently and.

Speaker 7 (07:31:00):
Y sort.

Speaker 1 (07:31:40):
Everything starts to slow down, including the thoughts in your
mind and your mind itself just starts to gradually. It

(07:32:09):
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

(07:32:34):
to day life. It's a slower movement of energy, very

(07:33:00):
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

(07:33:32):
what happens in this space that we're sharing is we
move from.

Speaker 12 (07:33:48):
That big.

Speaker 1 (07:33:55):
Movement into those smaller movements. Starting to focus on how
your body feels, not just as a whole, not just oh,

(07:34:20):
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

(07:34:41):
begins to present to you small feelings around your body,
small physical sense stations in your legs, whether pleasurable or not.

(07:35:15):
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, but

(07:35:49):
just noticing what your body is telling you, the feelings
in your arms. Instead of feeling the whole of the arm,

(07:36:12):
maybe notice those individual feelings, all those different muscles and
the skin, the hairs of your arms, all the internal

(07:36:34):
parts of your arms, the veins, the bones, just being
aware of maybe your elbow on your right arm has

(07:37:00):
certain feeling. Maybe your left wrist also has its own
individual physical sensation. What about your forearm on your right arm,

(07:37:35):
your right forearm, there may not be any particular feeling
that you could even give a name to, may not

(07:37:56):
feel like anything other than just a feeling. You know,
it's there. The feelings in your shoulders. Perhaps your shoulders
when you think about them, kind of almost like they're

(07:38:17):
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 left shoulder

(07:38:43):
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.

Speaker 13 (07:39:19):
And your lower back, the left side of your lower
back and the right side.

Speaker 1 (07:39:37):
Of your lower back of course that connection to your
buttocks and to your hips, and also move moving up

(07:40:01):
into the middle of your back. And sometimes like right now,
actually when I focus on their part, when I focused
on my buttocks and then I focused on the middle

(07:40:25):
of my back, it almost felt like the muscles in
my lower back were being stretched very gently, just stretched
a little bit. Even though I wasn't doing anything to

(07:40:46):
try to stretch your lower back, it just seemed to happen.
The feeling of very gently stretching your lower back comes along.

(07:41:14):
I have feeling in your chest, just noticing what sensations

(07:41:39):
you are experiencing in your chest right now. And there's
so much of the chest. Obviously there's the collar bone

(07:42:01):
leading to the chest. You've got the chest bone, You've
got the muscles in your chest. Of course, if you're female,
there's possibly the breasts. Your male.

Speaker 7 (07:42:24):
You've got the.

Speaker 1 (07:42:27):
Different well why not that different these days, but there
may be more muscles at the top of the chest,
but at the side underneath it's pretty much the same.
Whether you're a man or a woman. There's muscles there,

(07:42:51):
muscles that stretch out to your back as well as
breast tissue stretches and moves into your back. Yeah, to
just being aware of your chest, being.

Speaker 8 (07:43:22):
With whatever feeling there is in your chest, well, I

(07:43:43):
noticed I focus on my chest.

Speaker 1 (07:43:50):
I feel it in my back and my upper back.
I mean, I guess the obvious reason would be because
you know, I'll breathe in in then it stretches my
chest and my back at the same time. It feels

(07:44:22):
it feels okay, it doesn't feel I got a little
bit of pain in my right chest, A little bit,
not pain, but little discomfort, maybe.

Speaker 14 (07:44:45):
Stiffness possibly, I don't know. I notice my shoulders also
wanting to.

Speaker 1 (07:44:58):
Flex for some reason. I think that's probably part of
my upper back, that connection between my shoulders my other back.
Because I can move my shoulders and stretch the muscles

(07:45:18):
in my back, moving the shoulders backwards or up, which
then moves I think it's the scapulous in your back.

(07:45:43):
It feels quite nice. Actually, A good thing about this
is you can, if you want to, you can just
black or stimulate the various muscles in your body gently

(07:46:12):
in order to get more of a sense of how
they feel. And when you're relaxing, when you do tense
and muscle and you let it go and you let

(07:46:35):
it relax, it relaxes way more than it would normally.
You have to feel.

Speaker 7 (07:46:53):
That you're able to do that. There's no point in
doing it if there's.

Speaker 1 (07:46:57):
An issue with the per part of your body. You
need to be gentle with yourself at all times when
relaxing deeply. It's important to be kind to yourself as

(07:47:35):
you notice your mind. How much has your mind slowed
down since we started this recording, How came and peaceful

(07:48:13):
is your mind right now with nothing to think about
and just my voice to listen to, Because you know,

(07:48:33):
the intention behind this recording is relaxation, at the very least,
for you to feel more relaxed at the end of
the recording than you did at the beginning, at the

(07:48:59):
very least, with your mind to slow down. Your body
continues to relax because that's what you want to happen.

(07:49:31):
That's what you expect to happen for relaxation to fill

(07:49:52):
your body, maybe calm in your mind to the point
of boredom. When you start maybe to drift away, it's

(07:50:52):
almost as if you are moving further away from a
body in your mind, just leaving them there, kind of

(07:51:16):
liking it. An escape pod and the spaceship a movie,
a space movie. You know when they get into that
little part in it sends the man far away from
the spaceship, safe to dream and continue to relax terrafting size,

(07:52:39):
slow and pas so.

Speaker 11 (07:53:24):
And peace.

Speaker 1 (07:53:46):
And focusing on the feeling are those individual car It's
your body that are relaxing. One by one, you may

(07:54:19):
find that every now and then you realize that you
aren't listening to my voice because your mind started to

(07:54:41):
imagine something different, maybe started to almost move into some
kind of a dreamy state, And then you become aware

(07:55:06):
of my voice again. And even though you may want
to focus on my voice, you may also wish to
allow your mind to just drift naturally into that space

(07:55:34):
of comfort and safety. As you feel more comfort spreading

(07:55:59):
through your body like a warm blanket covering you gently,
keeping your body at just the perfect temperature, and even

(07:56:34):
if you can hear background sounds, they just don't seem
to matter anymore. There's that sensor peace spreads through your

(07:57:03):
mind like a gentle breeze. He has strong enough to
blow away all negativity, strong.

Speaker 6 (07:57:27):
Enough to.

Speaker 1 (07:57:31):
Remove from your mind any anxiety or stress that was
there before, and blow away any other thoughts or feelings

(07:57:57):
that just don't fit with the sense relaxation. That it's

(07:58:23):
a feeling your body and your mind. Un As you

(07:58:47):
focus on your mind, you count down from ten down
to one, and with each number you hear, your mind
will become slightly more relaxed, just just slightly from ten,

(07:59:32):
down to nine, just a slight movement from nine down
to eight, just another small change in how you feel.

(07:59:56):
Eight down to sevend that feeling is a gap, almost
like a gap that starts to get wider, the gap
between those feelings that you used to have in your

(08:00:19):
mind compared to the feelings you have, the growing now
feelings of comfort and security and confidence, and the gap

(08:00:39):
becomes wider. Eight down to seven, seven down to six.
When you get to five, the mind will start to
have a certain physical sensation, most like there's a magnet

(08:01:09):
outside of your head, sucking detension and the stress and
any remaining feelings that you don't want, sucking them out
through your skull. And in down to four you can

(08:01:34):
start to really experience that sense of not just emptiness,
but space, a place full of fresh air, the place

(08:01:56):
where you can stretch. It's almost as if as you
go down to four and three, your mind is expanding
with this sense.

Speaker 6 (08:02:13):
Of peace.

Speaker 1 (08:02:16):
And tranquility growing.

Speaker 7 (08:02:21):
As it moves down to.

Speaker 1 (08:02:26):
When you get to one, your mind just feels exactly
how you want to feel, almost perfect feeling, maybe the

(08:02:55):
sensation that.

Speaker 7 (08:02:58):
You'd like to keep.

Speaker 1 (08:03:02):
A place that's safe, where nothing can affect you at all,

(08:03:25):
and you can stay in that that space of comfort
and confidence, confident in your own ability to create this
space and this feeling of comfort within your own mind

(08:03:48):
just by counting in ten down to one. And this
is something that you can do yourself when you're on
your own, the time when you can maybe sit down,

(08:04:11):
maybe just for a few minutes, close your eyes, just
count slowly from ten down to one and re experience

(08:04:36):
these feelings in your mind. And when you feel that
way in your mind, your body copies your mind, and

(08:05:02):
then feeling is spread through your spine and your nervous
system into every part of your body, travels through your
blood stream, healing and relaxing every particle of your existence.

(08:05:43):
And we can we can practice this a few times
before the end of the recording, and then you can
practice on your own. Each time you count for ten

(08:06:04):
about one, the feelings of comfort, calmness, deep deep relaxation
becomes stronger, deeper feeling your mind and your brain with

(08:06:37):
these positive chemicals, the spread throughout your body, relaxing you
so quickly, relaxing your whole body and mind so very,

(08:06:59):
very easily, just by counting.

Speaker 7 (08:07:07):
Ten down to one, so we're gonna do it now.

Speaker 1 (08:07:18):
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.

Speaker 6 (08:07:35):
Ten.

Speaker 1 (08:07:41):
Just notice, be aware of how you feel in your
mind and your body. Then when I say nine, you
can beat to yourself nine a game, noticing the increase

(08:08:15):
in comfort and calmness in your mind and in your body.
The same when I say eight, when I say seven, six,

(08:08:42):
when I say five, four, when I say three, two,
and lastly you want to say one, can beat that number. Now.

(08:09:14):
Of course, when you do this on your own without
listening to me, you can say the numbers or whatever
speed that you feel is necessary for you, so you

(08:09:35):
can adapt. So if you feel you want to say
the numbers ten down to one faster than I do,
then you go ahead and do that. Or if you
feel when you do it yourself.

Speaker 6 (08:09:54):
Then you'd like to have more.

Speaker 1 (08:09:58):
More space between the numbers, maybe take a lot longer
to get from ten all the way down to one,
that's your choice also to do. So I'm going to count.

Speaker 7 (08:10:29):
From ten down to one, and when I get to one.

Speaker 1 (08:10:39):
That will be the end of this recording unless of
course you're listening with music, and the music will continue
ten nine eight foo twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

(08:16:09):
twelve eleven ten nine eight, seven, six, five, four, three

(08:17:00):
two one. Now open your eyes, noticing how you physically

(08:17:23):
feel having counted down from twenty to one, allowing stress
and tension to lead through your fingertips.

Speaker 7 (08:17:35):
And your toes.

Speaker 1 (08:17:38):
And as you focus on your fingertips, maybe they feel
a little bit tingly, which is I suppose quite understanding,
considering the tension has been exiting.

Speaker 7 (08:17:53):
Your body through your fingertips.

Speaker 1 (08:18:01):
So now I'm going to count from twenty down to
one again. This time you get to feel relief of
tension and stress and the anxiety that you may have leaving.

Speaker 7 (08:18:23):
Through your stomach.

Speaker 1 (08:18:27):
Just leaving through your stomach, almost as if it's just
releasing the whole of your stomach enable to just above
your chest or below your chest, rather so surrounding your
beny by an area, the whole area. You can feel

(08:18:48):
the tension of your body wherever it's left, just releasing
from that area, and you may notice that your stomach
will become very next as a countdown from twenty down's
one now twenty nineteen eighteen HM seventeen sixteen fifteen fourteen,

(08:19:48):
thirteen twelve eleven, damn nine eight seven six.

Speaker 5 (08:20:23):
Die ooh.

Speaker 1 (08:20:32):
Three two.

Speaker 15 (08:20:43):
What?

Speaker 1 (08:20:48):
And you can open your eyes again if you choose,
but you can just keep them closed because it feels relaxing.
I just noticing his stomach, gills. Notice there's your focus.
Just do a little scan of your body. Just notice
how your body does, focusing on the upper body, bag, chest, stomach, legs, arms, hands, feet,

(08:21:23):
Just noticing, and you know, you may start to feel
more a sense of tiredness, which may be the reason
you listening to this according.

Speaker 7 (08:21:40):
Because you like to.

Speaker 1 (08:21:44):
Let go completely of everything and dread.

Speaker 7 (08:21:51):
All into a nice, natural, calm, relaxing sleep.

Speaker 1 (08:22:06):
So now we're going to focus on your forehead, and
if you choose, you can incorporate your eyes in this
focus as well. Your forehead and your eyes. It's that
whole area basically, almost as if you were wearing a mask.

Speaker 7 (08:22:31):
You know, like a.

Speaker 1 (08:22:33):
I don't know, a Batman mask or something, or.

Speaker 7 (08:22:39):
I'm trying to zorro or something.

Speaker 1 (08:22:41):
You know, the kind of mask that covers your eyes
but also covers quite a lot of the forehead, I'm
focusing on that area because that's the area that we're
now going to release tension and stress from your mind,
from your mind, and any tension that you may have

(08:23:04):
remain in your face, in your neck, and your jawl,
your eyes, your forehead, or your scalp. So basically any
tension within your head area, including.

Speaker 7 (08:23:20):
Your mind and your brain, and that's going to.

Speaker 1 (08:23:26):
Be released through your forehead and your eyes. As I
count down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

(08:24:46):
eight seven six, why.

Speaker 6 (08:25:11):
Three, why.

Speaker 1 (08:25:30):
Medicine. And she scanned your face with jaw, your eyes,
the cheap ones, your ears, your forehead.

Speaker 7 (08:25:45):
Your scalp, your neck, the back of your neck, in
the front of your neck, the sight of your neck,
and the throat.

Speaker 1 (08:26:01):
Noticing being aware of the comfort increased in that relaxation,
not just in your head and neck and mind, also
the rest of your body. Just notice how loose and

(08:26:30):
calm you feel, and how easily.

Speaker 7 (08:26:35):
It is to just let go.

Speaker 1 (08:26:40):
Completely, let go completely, how easily.

Speaker 7 (08:27:03):
So I'm gonna do now is I'm.

Speaker 1 (08:27:06):
Going to focus on the top of your head, and
we're gonna allow every last piece of tension or stress
that might be lingering or hiding in your body, your mind,

(08:27:30):
my head.

Speaker 15 (08:27:32):
To just.

Speaker 7 (08:27:34):
Be sucked out on the top of your head at least.

Speaker 1 (08:27:44):
And yeah, I wants sucked out into the clouds. Imagine
to be cloud above your head. It's like a whirlpool,
and this is.

Speaker 7 (08:27:58):
Gonna suck that inch and now at the top of
your head.

Speaker 6 (08:28:05):
And just take away.

Speaker 1 (08:28:09):
Did your focus Imagine.

Speaker 7 (08:28:14):
An opening on the top of your head with a tension.

Speaker 1 (08:28:19):
Stress and in remaining issues maybe worries of concerns that
have no use to you.

Speaker 7 (08:28:27):
Now you can all be sucked down at the top
of your head, taken away. As I count down again
from twenty down to one.

Speaker 1 (08:28:44):
Now twenty nineteen, eighty, seventeen, sixty, fifteen, fourteen, thirteen, twelve, even, ten, nine, eight, seven, six,

(08:30:22):
four three two one, bree, I'm noticing how you feel,

(08:31:07):
how relaxed and calm your physically and mentally feel right now,
helpeace or your mind feels. It feels so nice to

(08:31:31):
just let go, to give yourself some space to breathe easily,
to think calmly, just to take a break from all

(08:31:52):
that pointless worry concerns about things that you don't need
to think about right now, because this is your time
to let go. This is your space to enjoy feeling

(08:32:17):
deeply relaxed, peaceful in your mind, relaxed in your body.
I can feel so good, so nice to just not
have to do anything, to be able to really enjoy

(08:32:48):
that serenity that comes of letting go completely, that peacefulness
that comes with.

Speaker 7 (08:33:04):
Being in this.

Speaker 1 (08:33:08):
Peaceful space. And you can keep this sense of calmness
for as long.

Speaker 7 (08:33:19):
As you choose. If you choose to drift on into
a deep.

Speaker 1 (08:33:34):
Healing, natural sleep, then you can do that. It's completely
up to you, and you can keep this feeling of
calmness physically in your mind as long as you choose

(08:33:59):
to fill the completely relaxed, completely relax. And I'd like
you to make up your mind that you're going to relax,

(08:34:28):
and I want to explore that with you. What it
feels like when you actually decide that you're going to relax,
not forcing yourself, but giving yourself that. Yes, it is
a command, really, isn't it. When you're telling yourself relax

(08:34:54):
in a gentle but firm way that only you can
really tell yourself that in that way, you can't really
have someone else saying to you, now it relax, relax.

Speaker 15 (08:35:09):
You know.

Speaker 7 (08:35:12):
It needs to be.

Speaker 1 (08:35:12):
Gentle, but you can't. Someone else can't really have the
same the same kind of influence or power that you
have over your own physicality, over how you feel, because

(08:35:39):
when you say it to yourself, it means more. It's personal,
and your brain and your unconscious mind and your body
listens to what you say. So, for example, we'll test
it out and do a little test. I do you

(08:36:01):
little tests.

Speaker 7 (08:36:02):
Along the way, and you can get more of an.

Speaker 1 (08:36:05):
Idea of the force, a positive force that you can
have in creating a sense of comfort and relaxation in
your body and your mind quite quickly just by you

(08:36:27):
telling yourself to relax. So I'm going to start by
let's focus on your hands. To focus on your hands
and just tell your hands to relax. Just say relax.

(08:36:50):
As you focus on your hands, you could say my
hands are relaxed, or I want my hands to relax.
But I think if you actually do it directly by
focusing and imagining that your hands.

Speaker 7 (08:37:10):
Can hear what you're saying. You know they've got little
ears it is a little weird.

Speaker 1 (08:37:18):
So talking to your hands and just say relax. Knowing
now your hands start to relax. Now focus on your

(08:37:50):
eyes and tell your eyes to relax. You're just saying
the same word relax, and find it right tone for you.
You know, I might say relax, but you you might
say relax or relax. You know, you might say it

(08:38:16):
differently to yourself, and that's important for you to gauge
what feels right for you. To just tell your eyes
to relax, whilst focusing on your eyes, your eyelids, the
muscles around your eyes, your eyebrows, and just tell your

(08:38:40):
eyes directly relax now. Now I just did that myself.

(08:39:15):
And sometimes you may feel that you need a bit
more time or the different parts to relax, you know,
because I start talking again and maybe that part hasn't

(08:39:36):
relaxed fully.

Speaker 7 (08:39:37):
But what will happen is it will just continue to
relax even though I'm talking.

Speaker 1 (08:39:43):
And that's happening with my eyes. Something else I noticed
is when I started focusing on my eyes, that actually
almost became they got worse before they got better in
a way, so I felt a degree of and growing
in my eyes and then disappearing so I think what

(08:40:07):
that was really is just me becoming more aware of
the tension that was already there. But I wasn't. I
wasn't focused on it before. I wasn't really acknowledging it
or really conscious to those feelings. Yeah, my eyes still

(08:40:40):
continuing to relax, as well as my hands. Actually, my
hands had got a certain kind of energy like not
as in that.

Speaker 7 (08:40:54):
I can kind of.

Speaker 1 (08:40:57):
Feel a degree of energy in my hands. Maybe that's
where the tension is being released.

Speaker 7 (08:41:06):
Maybe that's the cause. On that.

Speaker 1 (08:41:15):
And the next part, I think we should focus on
the back of the neck. That's a part which quite often,
well for me, holds tension. I don't know about it
for yourself, but I think it's quite a standard place
where tension is sometimes held.

Speaker 7 (08:41:33):
So, and I'm doing.

Speaker 1 (08:41:36):
Exactly what you're doing as you do it as well,
So I'm telling my body parts.

Speaker 7 (08:41:42):
To relax as well. So if you tell your neck
at the back of.

Speaker 1 (08:41:46):
Your neck, focus on the back of your neck and
just say relax in your own words, in your own tone,
in your own voice. You can say out loud, or
you can just to yourself internally, but you're focusing it
and you're saying it literally to.

Speaker 7 (08:42:07):
The back of your neck. Is this back in your neck,
You can actually hear what you're saying, So do that now,
just say it, relax the back of your neck and
I'll do the same.

Speaker 1 (08:43:01):
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.

Speaker 7 (08:43:24):
Because they want to be relaxed as well.

Speaker 1 (08:43:25):
But I started noticing the feelings in my shoulders, attension
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.

Speaker 12 (08:43:44):
It's the other.

Speaker 7 (08:43:45):
Parts that need attention.

Speaker 1 (08:43:53):
But my lobe, my my back of my neck is
still relaxing. But I just became more aware of other
parts that needed attention. Now, this might happen, and it's not.
It doesn't mean that it's going any wrong. It just
means you're being notified of more places.

Speaker 7 (08:44:17):
That also want to feel relaxed.

Speaker 1 (08:44:22):
So I'm going to focus on.

Speaker 7 (08:44:24):
My upper back. So you can do the same. Even
if you don't have.

Speaker 1 (08:44:31):
Any feelings of tension that obvious in your upper back,
you just focus on your back and the whole area
from the shoulder blades down to the middle of your
back and the spine. And with me, it's more the

(08:44:52):
shoulder blades.

Speaker 7 (08:44:53):
Than yeah, that's the part st really sort of giving me.

Speaker 5 (08:45:05):
That not.

Speaker 7 (08:45:07):
That it needs relaxing, sounds going to ask that part
to relax, and you can do the same. Now relapse
out the back.

Speaker 1 (08:45:38):
There's something strange happened there.

Speaker 15 (08:45:40):
And this.

Speaker 1 (08:45:42):
Often happens that I'm doing this for sixteen years or something,
and often I'm once surprised, amazed really that there can
be a feeling. So when I was focusing on the

(08:46:03):
back of my neck, my opp 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, when the back already started to relax.

(08:46:30):
It's almost as if it doesn't need to hear the words,
just needs attention, just needs to be noticed. That is

(08:46:52):
something that often happens in this type of situation is
when you start to relax.

Speaker 7 (08:47:04):
A couple of parts of your body, as we've done with.

Speaker 1 (08:47:07):
Our hands, the eyes and eyelids, and.

Speaker 7 (08:47:13):
Now back of the neck, top of the bag, up
the bank. The rest of the body seems to just
take notice.

Speaker 1 (08:47:31):
And decide in its own way to start relaxing.

Speaker 7 (08:47:39):
Other parts of your body.

Speaker 1 (08:47:41):
Start to just become looser. I 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.

Speaker 15 (08:48:00):
The can.

Speaker 1 (08:48:09):
And if you focus on your face, you focus on
your eyes, the eyelids, your eyebrows, and the muscles around
your eyes. Maybe you start to notice that your forehead

(08:48:36):
is more relaxed than it was. Maybe your face is
more relaxed. I would say my entire face is a
lot more.

Speaker 7 (08:48:48):
Relaxed than it was. So you're going to focus now
on your shoulders.

Speaker 1 (08:49:05):
It came just like before. Just tell your shoulders. I mean,
you can't do them in the ditchity. You can do
the right shoulder and the shoulder.

Speaker 7 (08:49:16):
I just can't do both at the same time.

Speaker 1 (08:49:20):
Just tell your shoulders as you focus on them in
your mind, focus on how you feel. Maybe you can
see them in your mind's eye. Just tell your shoulders.

Speaker 7 (08:49:40):
To relax as nice as they relax.

Speaker 1 (08:50:31):
But I did notice.

Speaker 7 (08:50:34):
I mean, especially with my back.

Speaker 1 (08:50:38):
Is the connection between the different parts the back, the shoulders,
the neck.

Speaker 7 (08:50:51):
Being a connected and being such.

Speaker 1 (08:50:54):
A large part of your body, it's almost hard to
separate them from each other. And my luller back has
starting to relax on the same.

Speaker 7 (08:51:16):
Maybe I'm going.

Speaker 1 (08:51:17):
Too slow.

Speaker 7 (08:51:20):
And that could be an issue because we all go
at different speeds.

Speaker 1 (08:51:27):
And the idea of begiving that this recording was for
you to be able to just say to yourself, relax
without focusing on any particular part of your body. Because

(08:51:53):
when you know that turning your hands to relax.

Speaker 7 (08:52:03):
And your hands relax, you tell your.

Speaker 1 (08:52:08):
Eyelids and your eyes, the muscles around your eyes and
your eyebrows to relax, that they relax.

Speaker 7 (08:52:29):
You tell the back of your neck.

Speaker 1 (08:52:34):
To relax, and it relaxes.

Speaker 7 (08:52:49):
You tell your upper back.

Speaker 1 (08:52:57):
To relax, and the reaxis to tell your shoulders to relax,

(08:53:31):
and they relaxed. And you told your hands to relax,

(08:53:58):
they relaxed.

Speaker 7 (08:54:00):
And they continued to relax.

Speaker 1 (08:54:09):
And you told your eyelids, the muscles around your eyes,
your eyebrows to relax, They relaxed.

Speaker 7 (08:54:24):
They continue.

Speaker 1 (08:54:27):
To relax, And you told at the back of your
neck brocus on the back of your neck and told
it to relax. They relaxed.

Speaker 7 (08:54:51):
And continued to relax.

Speaker 1 (08:55:02):
And you told your auto back to relax, be relaxed,
and continued.

Speaker 7 (08:55:15):
To relax.

Speaker 1 (08:55:24):
That's with your shoulders. You tell your shoulders to relax.

Speaker 15 (08:55:30):
In your.

Speaker 1 (08:55:33):
Shoulders relaxed and continue.

Speaker 5 (08:55:42):
To relax.

Speaker 7 (08:55:48):
And it's not just that, It's that the rest of your.

Speaker 1 (08:55:57):
Body is also in listening, and their relaxation has been spreading.
So from your eyes, the relaxation spread to your forehead,
around your face.

Speaker 7 (08:56:15):
Into your skin, into your jaw.

Speaker 1 (08:56:28):
Into the front and sides of the neck, all the
way down your chest and stomach, and relaxed hands and shoulders,
and me up through your.

Speaker 7 (08:56:48):
Arms, relaxing the four arms, your upper arms, elbows, your wrists,
letting go.

Speaker 6 (08:57:09):
With lower back.

Speaker 7 (08:57:13):
Hits, but explaining, just start to relax and continue even
more comfort spreading through your legs all the way down

(08:57:35):
to your ankles, the tops of your feet, the side
of your feet, and the bottoms of your feet, re
lexing into your toes, each turn relaxing plea and its

(08:58:24):
your body relaxes, warmth, your mind becomes slower, peaceful, to

(08:58:49):
the point where if he choose to fall asleep and
easily do that easy to really doing because there's nothing

(08:59:20):
going on in your mind.

Speaker 1 (08:59:25):
Praise spaceful.

Speaker 7 (08:59:35):
The body teams es with that connection between your body.

Speaker 1 (09:00:10):
Relaxing. The word.

Speaker 7 (09:00:13):
You say to yourself las means that you don't need.

Speaker 1 (09:00:28):
To focus on just one part. You can just focus
on your entire body, saying the powerful word.

Speaker 7 (09:00:50):
Lakes and the use.

Speaker 16 (09:01:05):
The men air.

Speaker 1 (09:01:07):
Sensations of comfort spreading throughout the body, thusing and calment
and the healing, every power to your body, eating more relaxed.

Speaker 15 (09:01:56):
So all you need to do now just.

Speaker 7 (09:02:02):
Telling yourself right, thinking thak.

Speaker 15 (09:02:22):
Now.

Speaker 7 (09:02:36):
So starting now with number twenty nineteen seven six six.

Speaker 17 (09:04:06):
Foo assassa.

Speaker 7 (09:05:11):
You will.

Speaker 18 (09:05:15):
Assassatasaaaaaaaaaaaaaaaaaaaaaaaaa attatatatas?

Speaker 19 (09:13:42):
Why last.

Speaker 1 (09:16:31):
One seven caps down for ten to one ten nine

(09:16:54):
eight seven, six, yes, five.

Speaker 6 (09:17:04):
Four three.

Speaker 1 (09:17:11):
Two one. And maybe that was a bit too quick
in order to relax. Maybe it's too fast for you
to notice the calming of your body, maybe even a

(09:17:38):
little bit of pressure there, Like you're counted down from
ten to one. What do you expect me to do? Man?
Expect me to stick all with floppy just because you're
counting down. You try it again, but this time I'll

(09:17:59):
go this slow. It's time that you focus on the
whole of your body before we focus on your legs.
Just notice.

Speaker 7 (09:18:15):
How your body does.

Speaker 1 (09:18:18):
Start to feel more relaxed.

Speaker 20 (09:18:29):
Every number that I count down ten nine, at eight, seven, six, five, four, three, one,

(09:20:16):
I just.

Speaker 1 (09:20:16):
Notice how how you feel, generally, how your body feels.
It's not necessarily even about counting down from ten to one.

(09:20:40):
It's that space that you have, that space between being
active physically or mentally, just sitting or rying down, just

(09:21:10):
being there, not doing anything, not saying anything, or deeding
to think about anything. So it it opens up a space,
you know, a bit of a space, the gap. And

(09:21:32):
the more I camped down for the tent of morn,
the bigger that gap becomes. So there's that gap of calmness,
of comfort and relaxation. It's a nice feeling, and it

(09:22:01):
moves those stresses or discomforts physically or emotionally, moves them away.
Allows you.

Speaker 16 (09:22:23):
To just.

Speaker 1 (09:22:27):
Slow down. Someone to count again from ten down to one,
and notice that gap widening, the gap, And as it widens,
it's almost like the stress and attention falls.

Speaker 7 (09:22:50):
Into the gap. It gives you that distance.

Speaker 1 (09:23:07):
And space.

Speaker 7 (09:23:10):
Now ten.

Speaker 21 (09:23:20):
Nine, eight, seven, six, five.

Speaker 7 (09:24:11):
Four three, what and how did you know? How do

(09:25:20):
you feel now?

Speaker 1 (09:25:36):
Can you notice do you feeling calm?

Speaker 7 (09:25:48):
Do you see that.

Speaker 1 (09:25:51):
More relaxed.

Speaker 7 (09:26:15):
As we now focus on your legs.

Speaker 1 (09:26:18):
Just relex You're just gonna start with focusing on your thighs.

(09:26:55):
Of course, it's not the most exciting thing to be gay,
because I'm sure like most of your body is not
not going on by now. Just focusing on the hole

(09:27:19):
of your thighs, the tops of your thighs, the sides
of your thighs, the bottoms.

Speaker 7 (09:27:29):
Of your thighs, the outer thighs and inner thighs. Basically
the hole of your thigh that leads into your head
and it goes down to your knee joint. Now, this

(09:27:55):
is a big area.

Speaker 1 (09:28:01):
In the area face strong, probably the strongest muscles in
your body during your thighs.

Speaker 15 (09:28:20):
But I don't think we.

Speaker 7 (09:28:23):
Perhaps would give enough.

Speaker 1 (09:28:26):
Attention to a thiers perhaps retain and knowledge how important
our fires.

Speaker 7 (09:28:42):
Are to our lives, how much.

Speaker 1 (09:29:01):
They actually detrous.

Speaker 7 (09:29:06):
Order our lives.

Speaker 5 (09:29:15):
May seem.

Speaker 12 (09:29:16):
Is that really weird?

Speaker 7 (09:29:20):
I think that all of our body.

Speaker 1 (09:29:22):
Parts, especially advice needs some TLC I the love, shame,
the acknowledgement, thank you, gratitude for what advice doro us.

Speaker 7 (09:30:00):
And I know this may sound and it's strange, and
maybe you think, why am I sure? How should be
out in the garden hugging a tree or something. It's
hard to set my cuphone up on a tree. I'm

(09:30:21):
doing this indoors. Otherwise I would be outside hugging a
tree and I can't see the television from the tree.
You move down to your knees, get such an important part,

(09:30:44):
And I think we don't necessarily I want to speak
to myself here. I don't necessarily appreciate all that one
needs to do for me until I have a problem
with my me occasionally, if either I pash it or

(09:31:08):
it's aching for some reason. The then that I realize
how much it does. You have a benefit of being
able to use on my legs without in kind of
physical Discomfent is a beautiful thing.

Speaker 1 (09:31:32):
That's possibly not appreciated until it's temporarily removed.

Speaker 7 (09:31:40):
You know that's comfort. Don't you focus on these.

Speaker 1 (09:31:49):
Regardless of how your needs to feel.

Speaker 7 (09:31:54):
We can have better sense of gratitude.

Speaker 12 (09:31:59):
And loved your needs all they be, and you can.

Speaker 7 (09:32:13):
Still have that attention and your thighs. You can notice
how your thighs feel, maybe notice that they are.

Speaker 1 (09:32:26):
Relaxing more.

Speaker 7 (09:32:31):
Deeply. And you're focus now on the bottoms of your
lex machines and your cart bottoms. The boys between your
needs and your feet incorporate, and course your ankles so important,

(09:33:04):
and anyone's had even.

Speaker 1 (09:33:07):
Like the slightest sprain of an incur.

Speaker 7 (09:33:11):
Who knows how.

Speaker 15 (09:33:13):
How much we take our in course of.

Speaker 1 (09:33:17):
The granted, And it's kind of strange in a way
when you think that, you know, logically, our lists are
a lot of female than the rest of our arms,
which is okay, it doesn't I can't see any problem

(09:33:38):
with that, you know, just picking stuff up.

Speaker 7 (09:33:43):
Incourse so much thinner.

Speaker 15 (09:33:48):
Than the rest of our legs.

Speaker 7 (09:33:55):
And from that he is its perspective who logical even
doesn't really make sense. For all this weight will ultimately
be resting on your ankles then leading to your feet

(09:34:17):
and in area in bob. Yeah, it does so much
great work. Supports us, supports our body for a lifetime,

(09:34:38):
helps us to balance, helps you to get around and
be mobile. There's the cold musters of course, well man

(09:35:02):
is younger. I couldn't see the point of craft muscles.
I didn't seem to do anything. Okay, if they walked
around on tiptoes, then what cloth muscles.

Speaker 15 (09:35:13):
Get some work?

Speaker 7 (09:35:15):
But of course that's not true. The calf muscles are
being used whenever we use their legs in your shoes.
There to protect.

Speaker 15 (09:35:34):
Good little legs.

Speaker 7 (09:35:39):
Shaped in a way the most as a protector with
a bone, leading of course to your ankles.

Speaker 15 (09:35:59):
In the nets.

Speaker 7 (09:36:04):
I'm not going to focus on your feet. I'm just
going to focus on the next I realize now I've
mentioned your faith.

Speaker 1 (09:36:14):
A cookie sim anyway.

Speaker 7 (09:36:18):
So maybe a ship focus on my feet a little.
You can have them in your awareness, the same as
you have your thighs in your awareness.

Speaker 15 (09:36:33):
Even though we haven't been.

Speaker 7 (09:36:34):
Focusing on your thighs a few minutes were focusing on
your ankles. Still there sensational.

Speaker 15 (09:36:53):
Kind of.

Speaker 7 (09:36:57):
In your fish. How's that moves energy because it dies
hold lots of different sensations, of course, different muscles, beaks,

(09:37:18):
strong muscles, and we have it out eyes with the
skin on the outside of the eyes as in the
outside of all appending would be very sensitive sensitive in

(09:37:47):
the tone, sensitive to tape and inside your bye finstays,
the muscle of the blood, mistles, the arches, all this

(09:38:10):
stuff inside of thines. It's sometimes it would be nice
if you get able to put your fingers inside your
eyes and mess the message on the outside curls.

Speaker 17 (09:38:31):
But to get deep into the muscles, to.

Speaker 7 (09:38:35):
Be able to just the mess out inside of eyes
message the dons and your leg that's all the pains.

Speaker 15 (09:38:53):
Of fine and you get mo down.

Speaker 7 (09:39:01):
A message in inside and means it's a message in
those bounds with spreading feel ENoG des.

Speaker 15 (09:39:23):
Us is the fact of.

Speaker 7 (09:39:26):
Me the inside trees this sense today.

Speaker 15 (09:39:36):
H that's a nice and stop.

Speaker 16 (09:39:40):
That might be because it's a name.

Speaker 15 (09:39:43):
It's not a touch. It's most like a piping plan
like place.

Speaker 7 (09:39:54):
It's almost what parts the since two two suit different,
who is protected by ricks.

Speaker 16 (09:40:20):
To pre two.

Speaker 2 (09:40:23):
Things that cuts.

Speaker 15 (09:40:32):
Than the two ricks. I'm just want to tide politics.

Speaker 7 (09:40:38):
Politics go inside.

Speaker 15 (09:40:41):
That side.

Speaker 6 (09:40:42):
I'm not sort of tissue.

Speaker 2 (09:40:48):
You can also feel.

Speaker 15 (09:40:54):
You think.

Speaker 16 (09:41:03):
Will strap down, keep cough.

Speaker 15 (09:41:09):
That's a filter greedy, not the state side.

Speaker 7 (09:41:18):
And that's a ring and single tissue.

Speaker 15 (09:41:27):
Part doing sand your shoes, that's.

Speaker 7 (09:41:40):
Agin she was stupid.

Speaker 15 (09:41:45):
As freaking st.

Speaker 16 (09:41:51):
Sort and treat.

Speaker 15 (09:41:55):
Wishless brains, for they are usten into nice.

Speaker 16 (09:42:22):
Think you that what's h m hm h u, m

(09:42:58):
m m.

Speaker 15 (09:43:03):
Yes, m m h m

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(no music) (10 hours) ADHD Hypnosis for Focus and Calm | Jason Newland | 14th August 2025

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}(no music) (10 hours) ADHD Hypnosis for Focus and Calm | Jason Newland | 14th August 2025