(no music) (10 hours) Gentle Hypnosis for Tinnitus Relief | Jason Newland | 12th August 2025 - Relax & sleep hypnosis daily

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

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

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

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

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

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

(02:50):
relaxing and reduce in stress means you're already helping to
make your tenatus less noticeable. And I find what I've

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

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

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

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

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

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

(05:59):
and nothing else really matters right now except giving yourself
permission to relax. And you might already notice the soft
hints of calm beginning to spread through your body, which

(06:26):
is good. It's nice, and all you need to do
is just listen to my voice and follow along. Admittedly,

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

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

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

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

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

(09:02):
each exhale carries away a little bit more tension, and
you might even imagine a wave of relaxation flowing through
you each time you breathe out. Now bring attention to

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

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

(10:20):
the difference as relaxation starts taking its place. Good. Next,
move your attention to your ankles and calves, and if

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

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

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

(11:58):
perhaps archings slightly, then settle in your abdomen. Pull your
stomach in for a moment, and then let it soften

(12:29):
and hoovy chaia. Breathe in as you tense, and breathe
out as you release, singing twice as deep into relaxation.

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

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

(13:45):
arms to your shoulders.

Speaker 2 (13:51):
In.

Speaker 1 (13:51):
Unfurl and relax, feeing away Babe of relief as the
muscles let go, and finally your face. Scrunch up your face,

(14:18):
wrinkle your forehead, squeeze your eyes and jure gently hold
for a second and breathe out. Relax, and you can

(14:45):
let your jaw hang loose, and your eyes remain softly closed, highlids,
relaxed and smooth. And you have now worked your way

(15:18):
through each part of your body, tensing and then releasing,
leaving every muscle loose, limb and relaxed. Now you can

(15:45):
just take a moment to enjoy this sensation. As your
entire body feels heavier, comfortably, warm, and settled. From the

(16:07):
tips of your toes to the top of your head.
You are letting go and any lingering tightness is melting away.

(16:28):
As you're breathing remains slow and soothing, huge breath guiding
you deeper into a state of peace. And if any

(16:49):
thoughts arise, that's okay, just let them drift by as
if they were clouds passing in the sky. As you

(17:16):
are gradually quieting your mind and with your body so
calm and still, you may notice that even your heart

(17:38):
beat has slowed down, becoming steady and serene. And this
gentle stillness is the perfect state for the next part

(18:08):
of our journey. Now that your body is deeply relaxed,

(18:31):
imagine your mind's eye a safe, peaceful place, and perhaps
you picture yourself rising and walking toward a beautiful garden

(18:59):
or may be you see a quiet beach or a
cozy forest grow anywhere that feels perectly calm and pleasant
to you. And let's say you find yourself at the

(19:31):
entrance to a tranquil garden. Just visualize it as vividly
as you can. Notice the colors of the flowers and

(19:57):
the trees, the soft texture of the path beneath your feet,
and the gentle light around you, and the air areas.

(20:24):
It's so comfortable, just the right temperature for you to
feel at ease and protected. And in this garden, you

(20:54):
begin to walk slowly along a little stone path, with
each step you take is effortless and light. And as

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

(21:52):
may even hear the distant laugh of children playing, or
lee's rustling as a cool, pleasant breeze moves through the branches.

(22:20):
And these sounds are soothing and gentle, and they remind
you that life carries on with ease and harmony all around.

(22:41):
Somewhere along the path you come upon a comfortable spot
to rest It could be a wooden bench under a
leafy tree, or a soft patch of grass by a calm,

(23:03):
clear pond, and you decire to pause here, to feel
the surface beneath you as you sit or lie down
in this scenery. And perhaps the bench is warm from

(23:32):
the sun, or the grass is springy and cool, and
you take a moment to just be in this peaceful place,
soaking in the sense of safety and comfort it provides,

(24:03):
because this is your sanctuary, a private haven where nothing
can bother you. And as you relax here, bring your
awareness to the sounds you hear in this imaginary environment.

(24:34):
Maybe you notice a gentle tinkle of wind chimes hanging
from a nearby a tree, singing a soft brand melody
whenever the breeze passes, and their tone is light and calming,

(25:03):
like distant bells. Or perhaps it's evening in your garden
and you catch the faint chirp of crickets hidden in
the grass, their chorus rising and falling gently. And you

(25:35):
can choose whatever sounds feel comfortable for you. Wind chimes, crickets,
soft ocean waves in the distance, or simply the whisper

(25:59):
of the wind. Because these ambient sounds are peaceful and kind.
Now turn your focus inward for a moment and notice

(26:27):
the ringing or buzzing of your tenetous and without any judgment,
just to acknowledge its presence. Now in this relaxed state,

(26:49):
you might find that what you're observing is that the sound.
It's much more calm now, And here comes a little

(27:09):
bit of magic from your mind. Imagine that the sound
in your ear isn't trapped inside you, but it is
actually flowing out into the serene world around you. Envision

(27:40):
it escaping your mind and blending with the natural sounds
of your safe space. For example, you might imagine your
tenatus as a gentle ringing wind chime in that tree,

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

(28:33):
outside to that wind chime where it belongs. Or if
your sound is more of a buzz or a hum
you might picture it as the distant throne of a

(28:55):
friendly bee or a soft harm mother hummingbird fluttering nearby,
just part of the garden's background. And whatever this quality

(29:20):
of your tenative sound, you can transform it into a natural,
harmless sound in this scene, one that belongs here and
does not bother you anymore. And notice what happens now

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

(30:14):
a source of distress, it now becomes like just another
note in the symphony of this peaceful place. And as

(30:36):
you continue to hear it, but it no longer feels
like an enemy. And if it was a high pitched ring,

(30:57):
now it's like the soft twin clan of chimes, or
distant sound sort of summer night. If it was a
hiss or static, now it's like the southing hush of

(31:23):
ocean waves. And if it was a buzz, now it's
akin to a low, comforting hum, like a purring cat
or the murmur of the breeze. And as the sound

(31:55):
has changed it's meaning for you, it's simply sound and
nothing more. In fact, you may notice that the more

(32:18):
you allow it to blend into the background, the fainter
and more distant it becomes. It's as if with each
breath you take, the sound drifts a little further away,

(32:47):
and maybe imagine it moving off into the distance from
that tree with wind chimes the far end of the garden,
and then perhaps beyond the garden's gate, and it might

(33:18):
still be audible, but only if you really strain to
focus on it. Otherwise it's just there in the background,
a neutral part of the soundscape. Your mind is naturally

(33:49):
tuning it out because you are in control here. You
can choose to pay attention to that faint sound or
to all the other pleasant sensations around you, and you

(34:15):
choose peace. You choose to let the tenatus simply be
without giving it importance. It's just such a simple choice

(34:44):
to allow the sound and not fear it, which weakens
its hold over you. Now, just take a moment to

(35:11):
really appreciate how far you've already come, how you've gone
from feeding tense and perhaps overwhelmed by the ringing, to
feeding calm, safe and in charge. Because in this inner

(35:50):
world you've created, the tintus has lost its power, and
what was once an irritating intruder can now be seen
as just another gentle sound in your peaceful landscape, and

(36:23):
you are free to enjoy the tranquility of this place,
whether the sounds present or not. It truly doesn't matter anymore,

(36:47):
which shows you that your perception of the sound can change.
And you have now proven to yourself that your mind
can transform that noise into something natural and neutral, maybe

(37:15):
even pleasant. Now, in this relaxed and receptive state, let's
reinforce these positive changes with some gentle affirmations and suggestions,

(37:40):
and just continue to rest comfortably and let these words
sink into your unconscious mind. And you don't need to
actively remember them, just simply allow them to wash over

(38:02):
you and take root at whatever level is helpful, and
each affirmation will further soothe your mind and calm your
nervous system. Train in your inner self to respond to

(38:28):
tenatus with peace and comfort. Now you are safe and
in control. You are safe and in control because the

(39:01):
sounds you here cannot harm you in any way. There
are merely sounds, just like any other background sound or
noise you've grown used to, and you are completely safe,
and your body knows it. You choose calm. You choose calm,

(39:46):
and every time we breathe out, a wave of sovereignity
flows through you, and your nervous system is relaxing, releasing
any fight or flight responses, and you feel a gentle

(40:10):
comfort wrapping around you, protecting you from stress. The ring
in or buzzing is becoming a neutral part of your world.

(40:39):
The ring in or buzzing is becoming a neutral part
of your world, And what once alarmed or annoyed you
now feels insignificant and non threa retning, and you might

(41:05):
even find it familiar and easy to ignore, just like
the hum of a refrigerator or the sound of distant traffic.
It fades into the background unless you actively listen for it.

(41:39):
Your mind is powerful and adaptable. Your mind is powerful
and adaptable, and each day you are training your brain

(42:04):
to tune out the tenatus a bit more, and you
trust that over time your brain can and will diminish
its response, gradually paying it less attention and emotion, until

(42:32):
it hardly bothers you at all. And you are habituating naturally,
and this gives you deep relief. You cultivate acceptance and peace.

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

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

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

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

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

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

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

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

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

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

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

(48:06):
and mind, remember how to relax, how to feel safe.
They know what to do now whenever you hear that sound. Now,

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

(59:27):
this relaxed, open state of mind, you've taken away the
fuel that fed that negative loop, and deep relaxation is
like a reset for your nervous system, calm in the

(59:50):
anxiety and ease in the stress that made the tenatous worse.
And in this trance state, you've shown yourself that you
can find relief and calm even when the sound is there,

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

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

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

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

(01:02:02):
And it's important to acknowledge the emotional journey you might
have been through the worry of will it ever stop
the annoyance every time you notice the ringing in a
quiet moment, and maybe even trouble sleeping or concentrating. But

(01:02:27):
look at you now. You've learned that even if the
sound continues, that you have the tools to cope and
even thrive despite it. And the goal was never necessarily

(01:02:53):
to eliminate the tenatus completely, but rather to reduce its
impact on you so that you can live your life fully.
And you're doing exactly that. You're freeing yourself from the

(01:03:18):
emotional burden of tenatus by changing how you relate to it,
and this is a tremendous accomplishment. Now be gentle and

(01:03:44):
patient with yourself moving forward, because healing is a process
and you are on the right track. And every time
you practice relaxation or listen to this hypnosis session, you

(01:04:07):
will reinforce these positive changes and you'll find that your
stress is lower, that your sleep can improve, and your
overall mood gets better as you continue to let go

(01:04:31):
the fear and frustration. And whenever you find yourself feeling discouraged,
just remember that many people live full, happy lives even

(01:04:57):
with tinatus and by adopting this accepting calm approach, you
are joining them in reclaiming your peace. And you are
never alone in this journey because help and support are available,

(01:05:27):
and you're proving to yourself that your own inner resources
are perhaps the most powerful aid of all. And you
can take pride in how far you've come during this session,

(01:05:50):
And even if it feels subtle, your mind has begun
a wonderful healing adjustment and you are stronger and more
resilient than you may have ever realized, and you can

(01:06:15):
handle this. And you are actively improving your relationship with
the sound each and every day, feeding the self compassion
and confidence grown inside you. You deserve relief, you deserve calm,

(01:06:49):
and you are giving these gifts to yourself. Right now,
it's time to conclude this session, so we will bring
it to a close in a gentle, caring way, because

(01:07:15):
you've done such great work and your mind and body
are thankful for this break. And in a moment, I
will count and guide you to either wake up, feeding refreshed,

(01:07:38):
or to just drift off into a deep, RESTful sleep,
depending on what you need at this time. Because if
you're listening during the day and you'd like to resume
your activities will slowly returned to full waking alertness, carrying

(01:08:06):
with you all the calm and positive feelings that you've created.
And if you're listening at bedtime or nap time and
prefer to sleep, you can ignore the wake up suggestions

(01:08:30):
and instead allow yourself to sink even deeper into sleep
at the end, continuing to relax as long as you wish,
because either way you will remain relaxed and at peace.

(01:08:55):
Now take your far iron or deeppreffing and exile slowly,
feeling the gentle energy return into your limbs. And if
you intend to wake up, now start becoming aware of

(01:09:18):
your body in the room, noticing the surface beneath you.
Maybe weigle your fingers in your toes and I'll account
from one to five, and with each number you'll become
a little more awake, bringing back all a positive, calm

(01:09:45):
feelings in your body. Now take a deep breath in

(01:10:11):
an excel feeling the gentle energy return into your limbs.
And if you intend to wake up, now start becoming
aware of your body in the room, noticing the surface

(01:10:32):
beneath you. Maybe wiggle with your fingers and toes, and
I will count from one to five, and with each
number you'll become a little more awake, bringing back all
the positive, calm feelings into your day. And if stared

(01:11:00):
you wish to sleep, just let my voice count you
down into deep relaxation. One beginning to rise, feeding energy

(01:11:23):
in your arms and legs, or drifting ten percent deeper
into sleep if that's your choice. To returning awareness to

(01:11:46):
your surroundings, perhaps listening to the faint sounds around you,
still calm and relaxed, or allowing any remark intention to
dissolve as you approach an even dreaming a state. Four

(01:12:21):
almost awake now, mind clear, positive and at ease, tendatous,
feeling distant and unimportant, or nearing the threshold of sleep,
mind quiet and safe. Five eyes open, fully awake, feeing, rested,

(01:13:00):
arm and ready to continue your day with a sense
of serenity. Or if you're drifted into sleep, eyes remain
inclosed as you just now sleep into a deep, peaceful sleep,

(01:13:23):
letting go completely assured that you will sleep soundly and
wake up feeling refreshed and comforted. Now take a moment

(01:13:44):
to appreciate the peace that you feel right now, whether
you choose to wake or to sleep. Your mind and
body have embraced this calm, healing state, and remember that

(01:14:10):
you can return to this feeling anytime you need. You
do have the power to relax, to reframe, and to
find relief whenever you choose. So thank you for allowing

(01:14:31):
me to guide you on this journey. Well done for
all the work that you put in, and in the
days to come, you will continue to feel the benefits
more calm, less reactivity to the ringing, and more control

(01:15:03):
over your response. And as you keep taking care of yourself,
and know that each time you practice, you reinforce these
positive changes. And thank you for listening. Remember to be

(01:15:31):
kind to yourself because you deserved to be happy and
be gentle with yourself. You deserve to feel safe. Lots
of love. Bye. Relax in a more deep and meaningful way,

(01:16:16):
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

(01:16:40):
recording when it's finished and you can enjoy that sense
of comfort and peace, but also I think it would

(01:17:02):
be nice to have those feelings of relaxation continue for
longer after the recording has ended, so that you can

(01:17:32):
still benefit from listening to my voice maybe in a
few hours time, perhaps tomorrow, and then by listening regularly,

(01:17:58):
especially if you find like some people do and myself
as well. Sometimes I find one particular recording that really
resonates with me, and I just listened to it over
and over again every morning, every evening. There was this

(01:18:29):
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

(01:18:49):
it again and it still has the same effect on me.
And part of it was the person's voice relaxed me,

(01:19:10):
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

(01:19:39):
I've done that pressed the play button. This is in
the days of CD players pressed the play button. In fact,
it might have even been a tape to recorder. I'd

(01:20:02):
lie down on the bed and then even without necessarily
listening to her words because I had them memorized. Really,

(01:20:28):
it was as if my body knew exactly what to do.
And the muscles just almost went into automatic relaxation, and

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

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

(01:21:53):
helpful I found being able to just let go, to
have that trust in the person that I'm listening to,

(01:22:20):
knowing 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

(01:22:49):
me for over a decade, maybe not solidly, obviously not
twenty four hours a day, but maybe people come back.

(01:23:11):
Some people maybe listen every day. There's something that I
do which you may not realize by listening, is when

(01:23:42):
I record these recordings. Now, for example, I also am
affected by the words that I say. So if I

(01:24:12):
said to you, focus on your feet, notice your feet relaxing,
I will be focusing on my feet. I will be
noticing my feet relaxing. If I said, focus on your hands,

(01:24:52):
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

(01:25:20):
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

(01:25:46):
aware of your hands, I'm also aware of how relaxed
my hands our feeling now and when it comes to

(01:26:26):
potentially drifting off to sleep, which may be the reason
you're listening, I also feel drowsy when I make these recordings.

(01:26:54):
I also notice my mind drifting. In fact, at times
I've actually fallen asleep without even noticing, and then I

(01:27:26):
carry on talking. And it's only where I listen back
to do the editing I hear snoring, and I think,

(01:27:47):
I don't remember snoring. I remember talking. This snoring was
a pig turned up. That's why I sound like when
I snore. How I get really into the whole experience.

(01:28:23):
I don't know how you feel. How relaxed do you
feel in your feet, how relaxed you feel in your hands.

(01:28:58):
I have noticed more and more that the more relaxed,
deeper level of comfort you feel, the easier your breathing becomes.

(01:29:35):
It's almost like that additional muscle relaxation. So this allows
you to breathe easier without necessarily focusing on your breath, however,

(01:30:23):
being able to notice the ease in which you breathe

(01:30:52):
so naturally, m y, you breathe so very easily and smoothly.

(01:31:41):
Whenever I imagine my breathing improving. When I've got my eyes closed,

(01:32:06):
I tend to visualize a beautiful field with trees and
flowers producing all that life giving oxygen. And it feels

(01:32:53):
nice to, if nothing else, just taking some time away

(01:33:19):
from everything, enjoying that feeling of peace serenity with a

(01:34:03):
joyful heart. Time seems to just drip by, so very slowly, relaxed,

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

(01:35:40):
this moment, completely free noticing that your mind has slowed down.

(01:36:53):
Slowed down because nothing really requires your attention, You can

(01:37:40):
enjoy the physical sensations of allowing the stress to rip
out of your body, to appair out of every part

(01:38:16):
of your body, being released from your brain, h your

(01:38:41):
mind slowly but surely, the muscle sing lex relax rax

(01:39:50):
so very deeply, rel so deeply, and the feelings, the

(01:40:31):
pleasant feelings in your arms and shoulders, deepening each part

(01:40:56):
of your body further and deeper and deeper, noticing the

(01:41:37):
feelings in the back of your neck, feelings in your wrists, muscles,

(01:42:41):
in front of your body. I also feeling peaceful deeply.

(01:43:35):
There's a sense of peace spreads through your fairy core.

(01:44:16):
Even when you focus on your mind, your mind becomes

(01:44:43):
beve and slower. Heeeven deeper, relaxing, so very slow, his stomach,

(01:46:20):
PA's fall in your stomach. Look back. Notice, Notice how

(01:47:02):
relaxed you now feel in the hole of your back.

(01:47:45):
Your spy from your brain all the way down the
middle of your back, sending and receiving millions of messages

(01:48:06):
every day, deep comfort, increasing deeply relaxed, your knees, legs,

(01:49:36):
spreading those signals down a spine or cord into air.
Every part of your body, your sins, and your half

(01:50:05):
muscles were outbows, feelings of peace and tranquility reading through

(01:51:01):
your body, tips of your toes, to your eyes, your fingers,

(01:51:23):
all the way till you'll lower back. Mhm. The tinker, retinker, peace,

(01:52:25):
drifting mind just wandering away, happy to let go, let

(01:52:56):
go completely, let go, so tranquil your whole body enjoying

(01:54:01):
a sensor Lett him go, heven more pece four, enjoying

(01:56:22):
the space, this space of peace and safety.

Speaker 3 (01:56:58):
So firy, hey, yes, let him go. Maybe we can just.

Speaker 1 (01:59:00):
Focus on the different parts of your body, just to
notice your forehead and your eyes mutual so loose, noticing

(02:00:38):
the sense of complete freedom, absolute freedom es yay, peace.

Speaker 4 (02:02:11):
For energy, peace to breathe so much easier.

Speaker 1 (02:03:36):
Leose. You may have you may not have noticed your

(02:04:09):
mind drifting peaceful morey even more deeply in the direction

(02:05:11):
of total blissful pace, blissful pace, terrefting out to pace.

(02:07:12):
Come so calm, let him go, peace with mind rexed

(02:08:13):
firty c relax c relaxed. Your body feels almost invisible,

(02:09:27):
so very relaxed. I'm peaceful, so peace uh like moundses fair.

(02:10:48):
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

(02:11:14):
you throughout your body, and your mind starts to slow down,
and that could be almost in recognition of I guess

(02:11:36):
my speech not being particularly fast, and things just generally
feel calmer. Just by listening to my voice, you give

(02:12:01):
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

(02:12:26):
some time off, and to allow your body to relax
and allow your mind to slow down, which in turn
releases the tension and he stresses that you had in

(02:12:48):
your body. It's almost as if the parts of your
body just open up up, allowing the negativity out and

(02:13:10):
at the same time replacing that negativity with positive heathing
energy which then fills your body up and your mind
to also starts to appreciate those feelings of increasing confidence,

(02:13:46):
an almost uplifting feeling, positive healing, an energy that spreads
through your body like a wave of comfort, and all

(02:14:14):
this comes and 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

(02:14:45):
to almost reset itself to the settings of comfort and relaxation, calmness,

(02:15:06):
which allows more room for feelings of pleasure and happiness
to move around your body and into your mind, almost

(02:15:29):
as if your mind and your body are sinking together,
almost mirroring each other. With that growing positivity and calmness,

(02:15:52):
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

(02:16:23):
deep relaxation spreading throughout your body. And as I focus
on each part of your body, you can notice that

(02:16:46):
that part becomes even more relaxed just by focus in
on it. It becomes even more calm and comfortable, just

(02:17:11):
by focusing. And as I move down your body, starting
at your head, the parts that you've already focused on
will continue to relax deeply, and those parts that we've

(02:17:38):
not yet focused on or just automatically release any remain
intension in anticipation of even more comfort about to come. Now,

(02:18:06):
I'm gonna 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

(02:18:29):
to 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

(02:18:55):
sounds around. So as you focus on your forehead, just
notice how it becomes even more relaxed as you focus

(02:19:15):
only on my voice and that part of your body.
Moving down to your eyes, focusing on your eyes, noticing

(02:19:36):
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,

(02:20:07):
your tongue, your teeth, and your gumbs, the whole of
your mouth relaxing, calm and loose, as you focus now

(02:20:30):
on your jaw, not just the parts of your jaw
near your mouth and your chin, but all the way
up the size of your face to your ears, the
hole of your jaw feeding more relaxed and calm. Focusing

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

(02:21:36):
the right and left side of your neck, relax and
loose and calm. And now the back of your neck.

(02:22:02):
Focus in on the back of your neck, letting go
of any tension that may have been there before, and
enjoying that sense of increasing comfort and release that you

(02:22:32):
can experience in the back of your neck. Moving down
your back and moving either side of your spine right
from the top of your back, all the way down

(02:22:56):
to the bottom of your back, down to your lower back,
and as you move up and down your spine, you

(02:23:21):
can feel the muscles either side of your spine relaxing
even more. And as those muscles relax, that sense of

(02:23:42):
comfort starts to spread outwards from your spine into both
sides of your back, the top of your back, the middle,
and your lower back. And as you scan gently and

(02:24:10):
slowly up and down your back, there's the muscles in
the top of your back relax and become looser. The
muscles in the middle of your back also seem to

(02:24:33):
just almost divide from each other, separating and almost melting,
and in your lower back it seems to be an

(02:24:54):
extra special feeling of comfort. This spreads into your hips.
Sit down your lower back, into your hips, into the

(02:25:18):
area where your cosicks are, and into your buttocks, and
all those muscles that spread from your lower back into
your hip area start to melt, start to really let go.

(02:25:56):
I don't even nowhere about focus on your shoulders. Your
back and your spine will continue to let go, continue
to relax so calmly, and as you focus on your shoulders,

(02:26:32):
you may notice that they're already feeding really loose, they're
already feeding, calm and feeling those muscles then move from

(02:27:14):
your neck into your shoulders. Feel so soft and gentle,
so smooth and calm, and the feeling in your shoulders

(02:28:02):
seens to spread deep into your shoulders, that sense of relaxation,
not just traveling deeply into your muscles, but also relaxing

(02:28:27):
the bones and moving all away to underneath your arms,
relaxing that whole area between the tops of your shoulders
and underneath your arms healing. You feel so relaxed and

(02:29:05):
comfortable in your shoulders. Who sends that deep healing message

(02:29:25):
into your arms? You may feel almost as if your
arms are not even there, because they're so relaxed, so

(02:29:49):
deeply relaxed, so so calm, so pose not feeling spreading

(02:30:37):
all the way down your arms to your elbows, including
your elbows, their comforts spreads or away into wrists of

(02:31:16):
forearments and your wrists so heavy, yet at the same
time slight and gentle freaks. Now on your hands, my hands,

(02:32:47):
so peaceful in your hands, there's a sense of real peace.

(02:33:29):
It just seems to I feel so familiar when your
hands relax deeply els A thing is.

Speaker 5 (02:34:45):
You?

Speaker 1 (02:34:46):
Things said, les you thing you tips, moving your attention

(02:35:52):
to the front, to your body, so comfortable, moving in

(02:36:20):
your focus to your legs lo mus souls in your thighs,

(02:38:04):
your knees, so relaxed, a carved mussels and just chins

(02:38:45):
compasedly four the faithing your faith, sir, peaceful, so calm,

(02:41:06):
so peaceful, sircom so peaceful, so com so peace for

(02:42:08):
RelA sin peace for so calm, loveing that deep relaxation,

(02:42:33):
to spread your chest, in your stomach, so RelA, letting
go everything. So I'm gonna start counting down now from

(02:43:12):
twenty down to one. You can imagine in a way,
it's like just walking down some steps and each step
or twenty steps, and each step represents a level of comfort.

(02:43:36):
Each step represents a deepening of that comfort, and the
vervies you walk down those steps are deeper and more relaxed.

(02:43:59):
You feel so starting with number twenty twenty, nineteen, eighteen,

(02:45:53):
seventeen sixte three four four se too well five eight

(02:53:46):
four nine eight seven six five four four s one No.

(03:04:51):
As you focus on your eyes, We're gonna count down
from ten down to one. Focusing just on your eyes,

(03:05:19):
your eyelids, the muscles around your eyes, your eye walls themselves,
our whole area that makes up your eye. And as

(03:05:46):
we count down from ten down to one, whilst focus
in on your eyes, you'll become twice is relaxed with

(03:06:10):
each number counting down that you may find the all
you want to do is just drift off to sleep.

(03:06:32):
And if that's what you want, then just allow yourself
to do that. Now, focusing on your eyes, I'm going

(03:06:54):
to begin counting down from ten down to one right now,
two nine eight seven y five four three two one.

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

(03:17:01):
was a bit too quick in order to relax. Maybe
it's a bit too fast for you to notice the
calming of your body, maybe even a little bit of
pressure there, Like you're counting down from ten to one.

(03:17:22):
Would you expect me to do man, expect me to
stick go floppy just because you're counting down. We could
try it again, but this time I go a bit slower.
This time, as you focus on the whole of your

(03:17:46):
body before we focus on your legs, just notice how
your body does start feel more relaxed with every number

(03:18:10):
that I count down ten nine eight, seven, six, five,

(03:19:01):
four three two one, and just notice how how you feel, generally,

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

(03:20:23):
that space between being active physically or mentally to just

(03:20:46):
sitting or lying down, just being there, not doing anything,
not saying anything, or needing to think about anything. So
open type of space, you know, a bit of a space,
a gap. And the more I comed down from ten

(03:21:14):
to one, the bigger that gap becomes. So there's that
gap of calmness, of comfort, relaxation. It's a nice feeling,

(03:21:39):
and it moves those stresses or discomforts physically or emotionally,
moves them away. Allows you to just slow down, someone

(03:22:11):
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 gap

(03:22:43):
and gives you that distance, that space. Now ten eight seven, six,

(03:23:39):
five four three two one. How did your body you

(03:25:00):
feel now? Can you notice that you feeling calmer? Do

(03:25:27):
you feeling more relaxed? As we now focus on your legs,

(03:25:58):
just your legs. We're just gonna start with focusing on

(03:26:18):
your thighs. Of course, it's not the most exciting thing
to be doing, because I'm sure, like most of your

(03:26:44):
body is not a lot going on right now. Just
focusing on the whole of your thighs, the tops of
your thighs, the sides of your thighs, the bottoms of

(03:27:09):
your thighs, your outer thighs, and your inner thighs. Basically
the whole of your thigh that leads into your hip
and it goes down to your knee joints. Now, this

(03:27:34):
is a big area. It's a very heavy area, it's
very strong. Probably the strongest muscles in your body are
in your thighs. I don't think we perhaps give enough

(03:28:05):
attention to our thighs. Perhaps we don't acknowledge how important
our thighs are to our lives, how much they actually

(03:28:41):
do for us all through our lives. And it may
seem to sound really weird, but I think the all
of our body parts, especially our thighs, need some TLC,

(03:29:11):
a bit of love shown, a bit of acknowledgement. I
thank you gratitude for our thighs do for us. And

(03:29:40):
I know this may sound a bit strange. Maybe you think,
why am I surely how I should be out in
the garden hugging a tree or something. Well, it's hard
to set a microphone up on a tree. That's why

(03:30:01):
I'm doing this indoors. Otherwise I would be outside hugging
a tree. Now I can't see the television from the tree.
If you move down to your knees gaining such an
important part, and I think we don't necessarily I'll speak

(03:30:28):
for myself here, I don't necessarily appreciate all that my
knees do for me until I have a problem with
my knee. It's occasionally, if I ever maybe i'll bash it,
or it's aching for some reason. It's then that I

(03:30:52):
realize how much it does. You know, the benefit of
being able to use my legs without any kind of
physical discomfort is a beautiful thing that's possibly not appreciated

(03:31:13):
until it's temporarily removed. You know that's comfort. But as
you focus on your knees, regardless of how your knees feel,
you can have that sense of gratitude and love to

(03:31:39):
your knees for all that they do for you. And
you can still have that attention on your thighs and
maybe notice how your thighs feel. Maybe you've noticed that

(03:32:02):
they are relaxing more deeply as you focus now on
the bottoms of your legs, your shins, and your calf muscles,

(03:32:26):
and the bones between your knees and your feet, incorporating
of course, your ankles so important. Anyone that's had even

(03:32:46):
like the slightest 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,

(03:33:09):
our 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, and from a physics perspective or logical even

(03:33:39):
it doesn't really make sense that all this weight would
ultimately be resting on your ankles then leading to your feet,
that thin area, thin bone. Yeah, it does so much

(03:34:05):
great work. Supports us, supports our body for a lifetime,
helps us to balance, It helps you to get around

(03:34:27):
and be mobile. And there's the calf muscles. Of course,
when I was younger, I couldn't see the point in
calf muscles, I didn't seem to do anything. Okay, if

(03:34:49):
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 you use her legs
and your shins there to protect your lower legs, shaped

(03:35:19):
in a way, almost as a protector for the bone,
leading of course to your ankles and your feet. But

(03:35:43):
we're not going to focus on your feet. We're just
going to focus on the legs. And I realize that
now that I've mentioned your feet, it probably focusing on
them anyway, So maybe I should focus on your feet
a little bit. You can have them in your awareness

(03:36:07):
the same as you have your thighs in your awareness.
Even though we haven't been focusing on your thighs for
a few minutes, we've been focusing on your ankles, there's
still that sensation of comfort in your thighs and this

(03:36:42):
that movement of energy because the thighs hold lots of
different sensations. Of course, there's the muscles, the big straw
muscles that we have in thighs, but the skin on

(03:37:12):
the outside of the thighs, as in the outside of
all of our body can be very sensitive, sensitive to
the touch, sensitive to temperature. And inside your thighs the bones,

(03:37:42):
there's the muscle, there's the blood, vessels, the ar trees,
all this stuff that's inside your thighs. And I guess
sometimes it'd be nice if you could actually your fingers
inside your thighs and a message, so you can message

(03:38:08):
on the outside, of course, but to be able to
get deep into the muscles, and to be able to
just massage inside your thighs, message in the bones of
your leg massage in all the veins and just gently

(03:38:32):
healing your thighs, and you could move down message and
inside your knees, just message in those bones, but with
healing fingertips, spreading that healing energy deep into the joints

(03:38:56):
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 sensitive area. Very it feels very nice

(03:39:17):
when you stroke it. That might be because it's an
area that's not really touched very often. It's almost like
a hidden part, that crease in your legs. It's almost
like a part that has a sensitivity, which is a

(03:39:40):
little bit different. Of course, it's protected by your legs,
so you can imagine and putting your fingers into that

(03:40:03):
crease in your legs, that fold in between your legs.
You can just message with your fingertips, letting your fingertips
going inside, massage in the muscle tissue. You can of

(03:40:28):
course feel the bones of your knees heading through your fingertips.
And then as you go down to your calf muscles.

(03:40:48):
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,

(03:41:13):
and then doing the same for my shins, massaging and
gently stroking the bones, gently stroking them, healing in a
loving way, because they deserve to be treated as the

(03:41:35):
precious bones that they are, 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

(03:41:59):
start to think about your legs in this way, it
can change your perspective. It might sound a bit a

(03:42:21):
bit silly to start with the idea of having love
for your legs, showing appreciation for your thighs, wanting to
be able to put your hands in your thighs and

(03:42:42):
massage the muscles and the bones, and to get your
fingers deep in there, releasing all tension. Just to show
how much you care about your legs, how what you

(03:43:07):
care for what your legs do for you regularly, your knees,
your calves, your ankles, the strength of your ankles, considering

(03:43:28):
how thin they are compared to the rest of your legs,
especially your thighs. Yeah, they're so strong, so flexible, absolutely
amazing things. Your ankles are truly a gift because of

(03:43:59):
what they do for you, supporting all that weight, regardless
of how what weight you are, even if you only
ate stone, it's still a lot of weight for these

(03:44:20):
little ankles. Now, I'm a lot heavier than eight stone
double down, yet my ankles support my body all the time.

(03:44:41):
Although they do give off a sigh of relief when
I sit down. That's in fact, my whole legs do.
My feet feet also go, my toes clap so happy.

(03:45:20):
Your legs really are amazing. And I know that about
talking about your legs is probably possibly among the most
most boring things I've ever heard anyone say. Possibly you're

(03:45:44):
boring or not. Everything I said is true. Your legs
are amazing. Your legs deserve not just respect, they deserve

(03:46:12):
to relax deeply. They deserve to take some time out
of the day to just let go completely. Your legs

(03:46:54):
really can relax. And because the legs are so such
a most, you know, very important part of your body.
When you relax your legs, the rest of your body

(03:47:16):
also naturally follows in that journey of comfort. I can
feel it in my hips. My hips feel really loose,

(03:47:43):
and also in my lower back as well. My lower
back really feels it feels stretched, even though I'm just
sitting in a chair and there's no stretchings I'm aware
that I'm doing. It's almost as if the muscles are

(03:48:04):
just relaxed so much that there is a natural stretch
as the tension has reduced a lot. And I'm now

(03:48:32):
going to count down from ten down to one, and
you can continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five,

(03:49:14):
four three two one relax. So I'm just going to

(03:49:42):
count down for five down to one. And as a countdown,
if you just focus on the numbers, just the numbers
counting down, and notice how you feel in this moment

(03:50:06):
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 just notice

(03:50:32):
how you feel. There's nothing to do, there's nothing to say,
there's nothing to think about, starting with number five, four,

(03:51:05):
three two one. Now, as you notice the gradual letting

(03:51:41):
go of the tension in your body, you may also
begin to notice and be aware of how your mind
is starting to slow down. This is just a natural

(03:52:05):
thing that happens. It's not really a special procedure. It's
just natural because as your body relaxes, your mind also
starts to relax, and the more your mind relaxes, the
more your body relaxes. It's just a continuous circle of relaxation.

(03:52:36):
And there is that calmness that comes from relative quietness.
You know, even even if there's background sounds either your
side or mind, it's still going to be quite calm.

(03:52:57):
You know, you haven't got the television on, there's no
music in the background, unless you're listening to the recording
with music. Of course, you're very likely not going to
be sitting in a room with other people. Of course
you might be, but generally it's more ideal if you

(03:53:20):
can do this on your own, so no distractions, and
when you stop thinking about stuff, relaxation automatically rises, a

(03:53:46):
sense of comfort starts to grow, and without trying to
build it up into something fantastical or something magical, this

(03:54:08):
is just a natural process, something that's easy to accomplish.
In fact, it's almost the sense of relaxing completely happens

(03:54:28):
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 of this recording and others

(03:54:54):
is simply two allow you to take advantage of this space,
this time, to just let go, to just be here,

(03:55:22):
to be in tune with how you feel, yet with
the intention of wanting to relax deeply and maybe even

(03:55:49):
to fall asleep, depending on what it is that you
wish for yourself in this moment. As we know, relaxing

(03:56:10):
is the majority of the process of falling asleep. The
actual falling asleep part is the tiny bit at the end.
The deeper relaxed you become, the easier you find yourself drifting.

(03:56:50):
You can also if you choose stay focused on my
voice and really enjoy the process of gradually relaxing each

(03:57:25):
muscle in your body effortlessly and just observing the sensation

(03:57:57):
of letting go completely. This time, I'm going to count
from six down to one, and you can notice your

(03:58:23):
mind calming down more with each number that you hear
me say, naturally, feeling calm and slow and peaceful. Six, five, four, three, two, one,

(04:01:43):
being aware of how your mind to slow right down,
sinking deeply into relaxation. And as you focus on your mind,

(04:02:20):
you may notice that there are some thoughts still there,
maybe some stubborn thoughts that for some reason perhaps need

(04:02:42):
your attention. That's what you can do is send love
to those thoughts. Sprinkle those thoughts with love like all

(04:03:11):
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.

(04:03:32):
You require them to just calm down, slow down, quiet
down for now. So as you focus on those remaining

(04:03:59):
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

(04:04:33):
allow them to just melt away and relax deeply. With
every number, those thoughts will become more and more relaxed.

(04:05:03):
Starting with number seven, six, five, four, three, two, one,

(04:07:34):
I need in now. Notice how relaxed your feeling in
your body. We're going to focus on your hands, because

(04:08:13):
the more relaxed your hands are, the more relaxed your
body and mind are. And you focus on your hands

(04:08:41):
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. H it's just noticing and focusing on

(04:09:10):
your hands, noticing how they feel. Because the more relaxed

(04:09:39):
your hands feel, the calmer your mind feels, and the
more comfort you feel throughout your body.

Speaker 6 (04:10:02):
And you may have already noticed your mind is starting

(04:10:36):
to dressed.

Speaker 1 (04:10:51):
Like him, just on your hands and fingers, allowing them
to experience a real deepening of that relaxation in your

(04:11:19):
hands and fingers, more and more relaxed. With each number

(04:11:46):
from eight down to one, you can almost feel that
he is and relaxing energy spreading into your hands and fingers,

(04:12:12):
becoming year more relaxing with each number you hear, going

(04:12:34):
down from eight down to one, drifting, drifting again, starting

(04:12:55):
with number eight, seven, six, five, four, three, two, just

(04:16:55):
being here now, nothing to think about, nothing to do,
nothing to say, and everything just feels calmer. And this

(04:17:19):
is your natural state of being. This is how you
just normally feel when you take away all that other
stuff that we add, you know, things like stress and

(04:17:42):
worrying and overthinking and anxiety, tension, just generally thinking about stuff.
You take that away, which is what we do. What

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

(04:18:30):
just a feeling, a feeling of comfort. It's almost as
if you've gone inside yourself and you've found a special
place where everything is peaceful, a place where you can

(04:19:02):
feel relaxed and your natural sense of comfort, a place
where you can be you, where you can accept yourself

(04:19:22):
for who you are, 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,

(04:19:49):
you can like yourself appreciate who you are. That sense
of gratitude is in the air all around you. That's

(04:20:20):
also a place where you can actually feel the healing
energy soaking into your body. Healing energy soaking into your body,

(04:20:48):
and that healing energy spreads through your veins, traveling to
each and every single part of your body, and you

(04:21:10):
start to realize that actually, that healing energy, it's not
just entered into your brain, it's become part of your brain,
and that spinal fluid is now mixed with healing energy,

(04:21:41):
not just allowing you to feel so much more relaxed
and healthy in this moment, but also you start to

(04:22:02):
realize to actually, what's happening now with that healing, relaxing
energy spreading through your body is actually changing your life.

(04:22:25):
It's actually changing the way you're going to feel not
just now, but tomorrow and the next day. As your
health improves, not just your physical health, but your mental health.

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

(04:23:16):
that used to cause you to feel anger no longer
have that power to control you the way they seem
to be able to before. As you realize that you're

(04:23:45):
the one who decides what affects you. You're the one
who decides to feel relaxed and calm when you choose

(04:24:12):
to enjoy noticing these natural developments of healing, continuing to
grow and improve your life day by day, including of course,

(04:24:42):
your ability to relax so much easier and sleeping is
the most natural thing in the world to you, because

(04:25:10):
falling asleep is something that you've done so many times
in your life, and you know that you were born,
as we all were, with the ability to fall asleep naturally.

(04:25:37):
We were born with that ability to just drift off
into a deep, healing sleep. Even when we're kids, sometimes

(04:26:01):
we'll fall asleep when we don't even want to try
to tell you 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, the more

(04:26:24):
we just start to drift. And the more you fight drifting,
the more you try to stop yourself and drift in asleep,
the deeper and stronger that drifting becomes. Because we're born

(04:26:50):
not just with the need to relax deeply and to
naturally fall asleep, but it's our birthright. It's part of
our DNA, and sometimes as we get older in life,

(04:27:18):
perhaps at times we have forgotten that relaxing completely. It's
not only a wonderfully pleasant experience, it's also really easy.

(04:27:57):
It's very very easy to let go, because that's all
it is. It's just deciding to let go. And when

(04:28:19):
you press the play button on my recordings, you have
given permission for my voice to relax you. When you
press that play button, you have given me permission for

(04:28:43):
my words to affect you in a positive, only a
positive way, opening up your mind to useful and healing

(04:29:20):
suggestions that can have such an amazing effect on how
you feel right now, as well as those changes that

(04:29:48):
continue long after the recording ends. Those changes within you
to continue to flourish and grow, transforming your life in

(04:30:15):
a positive, beautiful way, allowing you to move forward in
your life in the direction that you choose for yourself.

(04:30:42):
And this feeling, this feeling that you can experience of safety, comfort, calmness,
just feels so nice. It's such a healthy place to be,

(04:31:24):
and that positivity grows within you each and every day.
Moving forward, you're going to find that you're more relaxed

(04:31:53):
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

(04:32:23):
now on, your mind rejects negativity. From now on, you're
going to start noticing when negativity arises, and you can

(04:32:44):
just say stop, stop, and that negativity will turn around
and leave you alone. Stop and that negativity would disappear.

(04:33:26):
And as you notice that you feel way more relaxed
than you probably expected, you can now congratulate yourself because

(04:33:50):
you're the person that has done this. You are the
one that has opened your mind up to the simple
facts that you can feel more relaxed in your body

(04:34:10):
and in your mind. You've opened your mind up to
the birthright of being able to just fall asleep easily
when you choose. And that's a nice feeling. Don't you

(04:34:44):
think it feels nice? Doesn't it? To feel calm? All
that healing energy is spreading through your body in your
mind to spend time in a special place where negativity

(04:35:17):
can no longer enter. Negativity is banned. It's bad, it's
not allowed entry. Doesn't it doesn't, This doesn't deserve to
be here. It doesn't belong here. Negativity has no place

(04:35:46):
in your life, which makes room for more come that,
more heathing, more relaxation, more peace. It feels nice, doesn't it,

(04:36:32):
Just the let go with everything. I'm gonna count down

(04:36:56):
now from twenty down to one. You can continue to relax.
If you choose, you can drift to sleep. With every

(04:37:18):
number you hear me say, you can fell twice as relaxed,
or if you choose, you can feel twice as sleeping

(04:37:44):
now twenty voineighteen eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two,

(04:39:00):
Well eleven ten, nine, eight, seven, six five. M Oh,

(04:40:39):
this is your time to just take a break, your
time to relax, to allow your mind to slow down,

(04:41:08):
to give yourself permission to take a break from everything
en you. You're the only person that can make that decision.

(04:41:34):
You're the only person that can actually tell your mind
to just relax, to just take some time off so

(04:42:06):
that you can focus on your body, getting in touch
with how you feel physically and in the process of

(04:42:29):
this body scan where you focus on different parts of
your body, those parts that you focus on and observe
even though you're not purposely requesting for those parts of

(04:42:56):
your body to relax. It's kind of expected, you expect
when you listen to my voice to feel more relaxed naturally,

(04:43:18):
because when you're listening to me, your attention is focused
on my words, and as my words guide you to

(04:43:39):
focus on those parts of your body, your focus increases,
which actually calms your mind. And when your mind calms down,

(04:44:20):
your body relaxes. And when your body calms down, your

(04:44:42):
mind relaxes. And even though we've not really started the
first f because on your body, you can already feel

(04:45:11):
that healing energy spreading through your body, pushing out stress
and tension, healing all the parts of your body, including

(04:45:38):
your skin, 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

(04:46:01):
with that healing energy. And when your brain fills with
that healing energy, the feeling of comfort and relaxation increases,

(04:46:43):
deeply increases in a way that your mind starts to
feel perhaps bit drowsy because it's not needed, and it

(04:47:17):
may start to drift if that's what's needed. So, if
you're listening to this and what you need is deep relaxation,

(04:47:43):
that's what you'll get. If what you need is to
fall asleep naturally and easily as your mind drifts, that's
also what will happened. Because by pressing that play button

(04:48:14):
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 relax

(04:48:40):
deeply and to drift off to sleep if that's what
you want or need. And as I focus on the

(04:49:05):
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 of your body,

(04:49:34):
and you may find yourself drifting. You don't realize you're
drifting until you stop drifting and you're alert again to
my voice focusing on a different part of your body.

(04:49:59):
Start wants to relax even deeper, because that drifting is
basically you already in the sleep zone. And the more

(04:50:22):
you drift, the longer you drift, and the longer you drift,
eventually that drifting continues into sleep, and that's the last

(04:50:43):
you remember until you wake up in your own time
when you experience the right amount of sleep for you.
Because when you do, and if you do fall asleep,

(04:51:07):
it's extremely pleasant. So relaxing, so deep healing sleep. I'm

(04:51:34):
going to feel so nice to relax into your own
body and mind as you feel that healing energy is
spreading through you. Relaxing use so deeply. Relaxing is so

(04:52:07):
so deeply. As we start to focus on your eyes,

(04:52:29):
moving down to your jaw, down to your neck, your shoulders, arms, hands, fingers,

(04:53:23):
your chest and stomach, your back, your spine, your hips,

(04:54:03):
your legs, your feet, your toes, and the feeling iseings

(04:54:45):
spreading and growing inside your body, feeling you up. Now
let's focus again on parts of your body, focusing this

(04:55:11):
time on your forehead. Now on your mouth, your lips,
your tongue, the whole of your mouth. Focus in on

(04:55:43):
your fingers. Maybe you could move your fingers a little bit.
You can focus on each one individually, both hands and

(04:56:09):
even though if you focus on both of your hands
now they almost seemed to just melt into one. Where
is your right hand? Start in your left hand end

(04:56:31):
almost as if just mixed together. Now focusing on your knees,
just noticing how your knees fell. Now focusing on your elbows,

(04:57:14):
Focusing on both of your elbows. Just observing the feeling
of your elbows now focusing, observing the back of your neck,

(04:58:11):
feeding the energy on the back of your neck, Observing

(04:58:51):
your ankles, being aware of physical sensations in your ankles,

(05:00:11):
Noticing now your toes on both of your feet, being
aware how your toes feel right now, m not toice sin,

(05:01:25):
how your entire body feels, noticing your mind feels now,

(05:02:14):
letting go, letting go, letting go everything, letting go, letting go,

(05:03:05):
letting go everything everything. I'm going to start now, and

(05:03:32):
I would like you just, first of all, just to
see yourself lying down on that message table, lying on
your front. Your head is supported, your arms are supported,
and you feel comfortable and breathing. It's really easy, and

(05:03:58):
you feel you feel confident in how you look as well.
So there's none of that issue of body problems or shyness,
because I'm a professional and this is a therapy session,

(05:04:20):
so none of that stuff matters whatsoever. This is about you.
This is about how you feel and how you can
enjoy that sense of comfort and relaxation that comes from

(05:04:45):
letting go and 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

(05:05:07):
back of your head, just gently, just so you can
feel what my hands feel like really on you, so
you can maybe feel the warmth of my hands on
the back of your head. And with my hands to

(05:05:28):
the side of your head, not pressing, but just holding
there very gently, maybe over your ears, and a little
bit on your face, just so you can feel my
hands so you can become accustomed to them. And now

(05:05:58):
put my hands on the back of your your head
again and gently let them slide down onto the back
of your neck. You can feel my hands gently stroking

(05:06:25):
the back of your neck to start with, just so
you can get used to the feeling with my hands
on your skin, get accustomed to realize that you're safe

(05:06:45):
and it's all good, it's all fine. And I'm going
to start gently massaging the muscles in the back of
your neck with both hands. Now, this is a very

(05:07:14):
trusting situation, really, because our next is so fragile and
to have someone have their hands around your neck in
that way can sometimes be problematic for people, which is
why massages are quite good, because it allows you to

(05:07:36):
relax and to get in touch with trust to feel
peaceful and calm. There's a massage the sides of your neck,

(05:08:04):
gently moving from the bottom of your neck. It would
be sort of near where your shoulders start, I guess,
all the way up to your jaw, your ears kind
of area that side of your neck. Of course, it's

(05:08:29):
a lot longer than the front of your neck. And
then massage in the back of your neck, especially that

(05:08:51):
area where perhaps we hold tension, and there's that area's message.
You can actually feel a sense of release in the
back of your neck and maybe you can breathe it

(05:09:13):
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 massage that area

(05:09:43):
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 shoulders from the neck and again that can

(05:10:06):
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 dig

(05:10:38):
in to get to those muscles and to really relaxed
all the time being firm yet gentle with you and

(05:11:07):
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

(05:11:31):
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,

(05:11:56):
this is a part that can really take quote a
bit of pressure, quite a bit of needing. If if
you wish to really release the tension to really get

(05:12:16):
into those muscles and can let your fingers in there.
They can feel really nice. Sometimes just being stroked gently
or being massaged quite strongly. It can all be beneficial

(05:12:42):
to the relaxation of the muscles in your shoulders and
move down your arms. We do one arm at a time,

(05:13:11):
starting with your right arm. What I do is I
just lift your arm up, just hold it to the
side of you, no ways still be attached, and I

(05:13:32):
just message the tops of your arms all the way
down to your forearms into your wrists, gently massaging that parts.

(05:14:14):
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

(05:14:44):
feel really nice, pleasurable and relaxing. Now moving down to
your right hand, just holding your hand in both of

(05:15:13):
my hands, just pressing gently on the back of your
hand and stretching your fingers ever so lightly at the

(05:15:34):
same time, pressing down and massaging each finger, and then
starting to massage the palms of the hand, turning the

(05:16:00):
hand gently, stretching it gently, and actually having your handheld
can really be an emotional experience sometimes even if it
is a stranger. So when you don't know very well,

(05:16:25):
like a massage person or a therapist, maybe because it's
intimate and you can feel nice, you can feel safe.

(05:16:53):
And as I put that right arm back down where
it was, gonna do the same with your left arm
exactly the same, massage in the muscles in your arm

(05:17:18):
all the way down do you rest stroking the inside
of your arm, just being gentle or as firm as
you require, and then massaging your left hand, stretching the

(05:17:56):
fingers gently, massage in the palm of your left hand,

(05:18:17):
and you feel so so relaxing, so comforting, and I

(05:18:45):
just wrest your left arm back down. Start to message
your back, the biggest part of your body, starting at

(05:19:07):
the top, starting again where we already have been, the
area at the top in between your shoulders, near your neck.
Going back the massage in that area again, but this
time moving downwards, taking a downward stroke to the middle

(05:19:40):
of your back, working from the outside inwards. It's a
massage in the your back, but the the outsides of
your back hearts, where your arms would maybe rest against,

(05:20:13):
almost the part that connects your front to your back.
Just messaging down firmly but gently, as firm as you want,

(05:20:40):
moving down, and then moving across a little bed and
moving all the way down again, be very gentle yet
firm as you choose. Eventually we get to the spine.

(05:21:02):
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 that a
few times. Sometimes people use the knuckle or the two

(05:21:33):
fingers and just go your side of the spine, almost
just push down, go all the way down to the
bottom of the spine, each time releasing tension and opening
up the body, stretching your body so that you feel

(05:22:00):
a more relaxed but at the same time rejuvenated. And
now I'm going to move to one side, to your

(05:22:21):
right side, and from the bottom of your ribs to
your pelvis, I'm going to massage that area of your back.
I'll stretch over the other side and I will pull

(05:22:41):
the muscles gently and massage and push from one end
that side or the way to my side in the
middle of fact, to where your spine is. Massage in
that side of your spine the opposite side to where

(05:23:03):
I'm standing. It's almost like kneading bread. There's that big
area which is firm yet lots there to message. Potentially

(05:23:23):
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.

(05:23:44):
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

(05:24:10):
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 message deeply. If that's your choice.

(05:24:41):
Then I'm going to move over to the other side
of your body and do the same with the opposite
part of your lawer bag. Kneading and messaging from your
sides or way to the middle of your back where

(05:25:06):
your spine is pressing and kneading firm and gentle at
the same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

(05:25:36):
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

(05:25:57):
whole area is connected to your stomach. Now we're going
to move or move further up to your top of
your body and we do the same this time, starting

(05:26:21):
with your upper back. Put my hands forward over and
mess it massage in that area up to your spine,
from the side of your body up to your spine.
So some of that massage area, the muscle tissue or

(05:26:45):
whatever fatty tissue even will be possibly from your chest
because or connected the chest and the back connect together.
I'm going to be massage and then just pull in
some of that skin from your side up and massaging

(05:27:09):
that area of your upper back all the way to
your spine, and then I'll move down a bit and
I'll continue with the middle of your back, doing exactly
the same thing as gentle or as deep as you choose. Now,

(05:27:44):
I'll move or the other side again and do the
exact same thing with the top of your back on
the other side, from pretty much underneath your arm area
really to your spine, and then continuing that all the

(05:28:17):
way down, including your lower your middle of your back.
I'm gonna go to your thighs, the backs of your

(05:28:41):
thighs and the sides of your thighs, starting with your
right leg, and massage in the back and the sides
of your thighs gently and firmly. There's a lot of

(05:29:08):
muscles there. It's an area that can be very tense
at times and maybe needs a little bit more pressure
than the rest of the body that's up to you.
You can gently stroke the back of your legs where

(05:29:31):
you know, opposite your knee joint or underneath your knee joint,
very sensitive, gentle area. And then working down to your
calf muscles, massage in your calf muscles thoroughly and deeply,

(05:30:00):
cheese using both hands and fingers, digging deep to your ankles,

(05:30:23):
in the back of your back of your ankles, just
gently message in that area, maybe lifting the leg and
stretching out a little bit. Moving to the right foot,

(05:31:04):
massage in the bottom of your feet and the sides
of your feet gently but firm enough so they don't tickle,

(05:31:30):
and just allow the pleasure that you get from having
your feet message to just overtake you as I continue
to message your feet, the bottoms of your feet, the sides,

(05:31:55):
your arches, your heel. You can put a lot of
pressure into your heel and it feels amazing, Yet the
arches need to be a bit more gentle. Stretching your

(05:32:15):
toes gently, the massage in the bottoms of your toes
with my fingers, each one individually. Moving over to the

(05:32:37):
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 the

(05:32:59):
whole area, working all the way down. And this is
an area that maybe you could like to spend more

(05:33:19):
time relaxing and messaging. So perhaps if you wanted like
a bigger future recording, I want to spend more time
on one particular area. As you move down to your

(05:33:44):
calf muscles, massage and your calf muscles firmly and gently
move down your aincord into your feet. Massage in the

(05:34:13):
backs of your feet, the bottoms of your feet, stretching
your toes, and massage in each tone individually. And the
feeling of pleasure and release that you experience when you're

(05:34:35):
having your feet massaged feels really good. Now shed turn

(05:34:58):
over in your mind. Laying on your back, I'm just
gonna start again for your neck area in your shoulders,

(05:35:26):
just to get back in touch with that area. And
as you move up, I can clean my hands, make

(05:35:49):
them more fresh, because now I'm going to message your
face gently, starting off with your forehead. Your eyes are
closed and I can just stretch your eyes a little bit,

(05:36:15):
pushing up on your eyebrows, just massaging around your scalp,
massaging down your cheeks, around your ears, into your chaw,

(05:36:43):
gently the sides of your neck chin hm hmm. Then

(05:37:06):
just moving down from your neck down to your chest,
starting by message in the very top of your chest
where the collar phone is. Give a side of the collarbone,

(05:37:38):
and then just message in the hole of the chest,
moving the chest around because it's quite a large area.

(05:38:05):
You can move from one side to the next, moving
my hands underneath pretty much where your arms are, stretching up,

(05:38:26):
stretching some of the muscles of your back in the process,
moving up over your chest, and they're moving down again.

(05:38:55):
They'll allow on my hands. They just message gently and
slide down towards your stomach, starting in the middle of
your chest, and then gradually my hand's moving apart and

(05:39:17):
massage in and sliding at the same time, moving down
to just below your rib cage, moving down, then massaging

(05:39:42):
up again, giving your chest all the attention that it
needs to feel completely relaxed, remembering them. I'm also going

(05:40:06):
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 sides

(05:40:28):
of your body, just below your arms, all the way
down to your hips. Now moving to your stomach area.

(05:40:50):
I'm going to stand one side of you like I
did when I did your lower back. I'm gonna do
a similar process of just stretching the muscles from your side,
gently massaging from one side to the next, move in

(05:41:23):
a whole area from below your ribs all the way
down to below your belly button, and then move around
to the other side of you and repeat that process

(05:41:48):
of relaxing, deeply, calmly, feel loose, You feel free. And
it's something about having your stomach message that's different from

(05:42:09):
any other part because we do have a tendency of
holding a different kind of stress in our stomach that
we may not be aware of. There's in our message

(05:42:30):
your stomach in front of your stomach, making circles around
your belly button, and then going the other way around.

(05:42:54):
There's a gentleness and a freedom that comes from feeling
how you're feeling. As I now move down the tops
of your thighs the muscles, massaging them, and I can

(05:43:18):
do this two legs at the same time, pressing down,
massaging deeply those muscles in your thighs, the front of
your thighs, and moving down to your knees, gently massaging

(05:43:44):
your knees, sliding down your shins, putting pressure on either
side of your shin gently softly but firmly, moving down

(05:44:08):
to your ankles, stroking the tops of your feet, and
then with each foot in each hand, just gently messaging

(05:44:30):
the whole of the foot, the top, the bottom, your heel,
your ankle, your toes, messaging every part of your feet.

(05:44:51):
It feels so good to select go and enjoy the process,
Enjoy feeling so deeply relaxed. So much comfort and so

(05:45:22):
many feelings come just from touching your skin. And you
can just lie there for as long as you choose,

(05:45:49):
enjoying the feeling of deep comfort from being massaged by me.
Enjoy fear deeply lax And all we're gonna do is

(05:46:34):
blow out some candles. In your mind, there are gonna
be a hundred candles, and you're going to blow each

(05:47:01):
one out individually, one by one, starting at one hundred.
As I count down all the way down to one,

(05:47:24):
and each time I say a number, you can imagine
that candle in front of you, and I'd like you
to actually physically generally blow that candle out, just so's

(05:47:59):
not big blows, just a gentle, and that candle will extinguish.
And then I'll say the next number as we move down,

(05:48:23):
and you can just h blow that one out as well.
And as we move down the numbers, you'll find yourself

(05:48:46):
feeding more and more relaxed. And if you need to sleep.
You'll also find yourself becoming incredibly tired and sleepy. In fact,

(05:49:07):
you may struggle to blow out all one hundred of
these candles as you feel more and more deeply relaxed,

(05:49:43):
more and more deeply tired in the fir that you
go down. The more your mind starts to drift. You

(05:50:16):
may find that you stop listening to me after a while.
And even though there may be background sounds where you are,

(05:50:41):
you'll be aware of those sounds at the moment, be
me start to just not even notice them at all,

(05:51:10):
because they're unimportant. Where I am. I've got the sounds
of the birds, there's horrors, the pigeon who likes to

(05:51:31):
say hello sometimes, and there's the old plane that goes by,
maybe traffic and trains in the distance. But none of

(05:51:55):
that scene is important whatsoever. More candles you blow out,
the less important anything is. More candles you blow out,

(05:52:26):
the further you seem to move away from sounds and
from general date days. Stuff seems to just move away

(05:52:56):
on its own. You feel more calmer with every candle
you blow out, guiding you to the next number. Do

(05:53:32):
you hear me say? And then you blow that candle out? Too,
so easy, so simple. We're gonna start by introducing the

(05:54:16):
first candle, which is a hundred. First candle is one hundred.

(05:54:39):
When you blow that candle out, you'll find immediately a
slight change in how you feel, as well as the

(05:55:08):
real sense of positivity growing within you, relaxation and sleepiness expanding.

(05:55:39):
Starting with one hundred, blow out that candle now ninety nine,

(05:56:27):
candle ninety eight, candle ninety seven, We mind this sick

(05:58:03):
hand ninety five, hand ninety four, candle ninety three, ten

(05:59:37):
ninety two and ninety one, candle ninety can eighteen nine

(06:01:16):
and eighty eight and eighties candle eighties ten eight five

(06:04:27):
hand handle and eighty two and two. One candle seventy nine,

(06:08:21):
candle seventy eight, candle seventy seven, candle twenty six, candle

(06:09:19):
seventy five, candle seventy four, candle seventy three, candle seventy two,

(06:10:33):
candle seventy one, candle seventy one, candle seventy and sixty nine,

(06:11:55):
candle sixty eight, candle sixty seven, candle sixty five, candle

(06:12:49):
sixty four mm HM, candle sixty four, candle sixty three,

(06:13:46):
candle sixty two sixty one, candle sixty had fifty nine,

(06:15:37):
handle fifty eight, candle fifty seven, candle fifty six, candle

(06:16:58):
fifty five, candle fifty four, handle fifty three, candle fifty two,

(06:18:33):
cand fifty two.

Speaker 7 (06:19:00):
M.

Speaker 1 (06:19:11):
Handle fifty two, candle fifty one, candle fifty, candle foty nine,

(06:21:19):
cheno forty eight, candle forty seven, candle forty six, candle

(06:23:14):
forty five, candle forty two, candle Who do you? Candle forty,

(06:25:52):
candle thirty nine and thirty eight, candle thirty seven, candle

(06:27:56):
thirty five, jen thirty four, handle thirty three, handle thirty one,

(06:30:47):
candle thirty, candle twenty eighteen nine, candle twenty eight and

(06:33:55):
twenty seven, came twenty six, candle twenty five and two

(06:36:09):
win tief four, end the twenty three and twin deep

(06:38:04):
and twenty You wane and to winy en can do ninety,

(06:40:46):
chendle seventeen, can sixteen, chance fourteen ten, we fo and

(06:45:00):
uh eleven hands Yeah can do.

Speaker 8 (06:46:56):
Nine and eight, chendo.

Speaker 1 (06:48:37):
Six, came f can do four and doy can two

(06:53:07):
Can or let go of all of those thoughts, worries,
concerns about the past, thoughts about the future, and even

(06:53:34):
things you've been thinking about today. Just let it all
go because none of it is useful in this moment.
This is your opportunity to just focus on feeling relaxed,

(06:54:09):
allowing yourself to get in touch with that natural sense
of peace that we all have within us. It's available
for everyone. It just sometimes takes a little bit of

(06:54:31):
effort to set up the right time and place in
order for you to just let go. Because when you
do decide to let go and relax, that's what your

(06:54:53):
body starts to do because you've chosen. You've chosen to
just allow your body to unwind and your mind starts
to slow down. And it's a nice feeling. It's a

(06:55:17):
nice feeling at the beginning, just to know that you
have chosen to decide to relax deeply, and because you've
made that decision, your body will just follow suit. Because

(06:55:40):
sometimes all the muscles in your body need is just
permission from you to relax. Because so often we're busy,
we're going from here to there, we're walking around, and
we're doing and stuff, and the body doesn't have any

(06:56:06):
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

(06:56:31):
you give the say so, when you 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.

(06:56:55):
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, where you get home
and you just sit down on a chair, maybe you
kick your shoes off, and feels so nice knowing that

(06:57:22):
you don't have to get up again for a little
while at least if you choose you can just sit
there for maybe an hour to It feels blissful. And

(06:57:42):
just by sitting down like that, your body knows that
it's time to relax. Your body has been given permission
from you. Because it's a mindset in your mind, you're

(06:58:03):
prepared to let go of everything and just completely allow
all the stress of your body to evaporate. Any tensions

(06:58:24):
can just gradually vanish. It's almost like magic, really, because
that sense of relaxation in your body, it's a very

(06:58:50):
natural state. It's not something unusual. It may feel unusual
when you first start to relax a few if you
haven't really spent a lot of time focusing and giving
yourself this space to let go completely and relax, they

(06:59:11):
seem are 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

(06:59:36):
to allow yourself to feel really calm in your mind.
And it is almost like a literal unwinding. It's like

(06:59:57):
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

(07:00:19):
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

(07:00:44):
a sense of relaxation becomes stronger and deeper, and you
may find that the more relaxed you feel, that your
mind starts to wander. Maybe just seemed to stop listening

(07:01:12):
to me for a while, and your mind goes somewhere else,
and then you realize you're listening to me again. And
that is just your mind drifting to sleep, which is
quite natural, because sometimes when we're stressed and tense, we're

(07:01:42):
not may I actually be aware of what we need,
what we physically or emotionally need in this moment. But
when you allow your body and mind to relax completely,

(07:02:03):
and you let go of all thoughts, concerns, worries, ideas,
all letting them go, allow them to drop onto the floor,
you start to get in touch with the feelings of

(07:02:30):
such relaxation. This feels so nice to be in touch
with the calmness of the different body parts as they
become looser and looser. Even your breathing see means easier

(07:03:03):
and more natural, effortless, as that cool air enters through
your mouth or nose into your lungs, breathing in comfort
and relaxation, and then just breathing out any excess remain

(07:03:30):
intention or stress from every part of your body and mind.
And as you start to focus on your mind, maybe
you notice that things have come to a standstill or

(07:03:55):
maybe just much much lower than before, because your mind
is not really needed when listening to my voice, which
allows your mind to relax just as deeply as your

(07:04:21):
body and that's synchronicity between the relaxation of your body
and relaxation of your mind. Let you know that feeling

(07:04:45):
completely calm, loose, and relaxed really is a great healing
experience fear and has so many positive benefits for your body, mind,

(07:05:16):
and your life. To be able to let go everything
and to relax completely in all parts of your body
and mind. Even your bones are axed, all your muscles

(07:05:45):
are axed, even the skin that covers your body is relaxed.

(07:06:06):
Every hair that you have is also deeply relaxed. And
your brain really starts to feel the benefits of this

(07:06:36):
healing relaxation. And as you focus on the inside of
your scalp where your brain is, you can start to
realize and notice the benefits of your brain relaxing deeply.

(07:07:08):
Then it's your brain continues to relax sends those messages
to the rest of your body and your mind to
re relax even more deeply, relax me more completely, letting

(07:07:51):
go of any remaining thoughts or concerns, allow them just
to drop onto the floor because they're no longer necessary
in this moment, In this moment of deep relaxation and calmness,

(07:08:25):
filling your brain with deep concentrated heathing, calming, relaxing every

(07:08:52):
part of your brain, feeling so loose and comfortable, so
relaxed and be peaceful. Your brain feels so light and

(07:09:25):
so healthy in that sense of deep deep comfort really
does allow you to enjoy those ever increasing sensations of comfort,

(07:09:54):
that is spreading throughout your body, relaxing each and every
muscle of your body, eat deeper and deeper, much more

(07:10:24):
deeper than before, much more comfort spreading through your body.
In your mind, be so peaceful and calm, so ver fair,

(07:11:01):
peaceful in avery part of your body, letting him go.
M hm a everything aything, so peaceful and calm, so

(07:11:32):
relax With every second the passes, you feel d path
dpath relaxed, d per.

Speaker 9 (07:12:02):
And deerlax, calm, so calm.

Speaker 1 (07:12:18):
Peace for so very peace from your head down to
your toes. Such peace and comfort growing all all the time,

(07:12:47):
Such peace and comfort spreading through your body and mind
deep and deeper, such comforts, spreading and sinking deeper into

(07:13:17):
a muscle body. So feel amazing, so relaxed, so peaceful,

(07:13:42):
solax and peaceful, letting go everything. We're going to do

(07:14:03):
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 accepting

(07:14:31):
how you feel in the different parts of your body,
Just allowing yourself to be exactly as you are, to
notice to get in touch with how you actually feel

(07:14:54):
in this moment. I'm going to start off by focusing
on your hands. Just be aware of your hands. I'd

(07:15:17):
like you to move your hands around, just maybe move
your fingers a little bit. I've been enclosing your hands
very gently, just so that you can get in touch
with how your hands and your fingers feel, very very

(07:15:48):
slow movements. Focusing now on your feet, and if you
can just do kind of an equivalent with your feet

(07:16:10):
is you've just done with your hands, Maybe turn in
your ankles, moving your feet around, moving your toes gently,
but only very gently and very slowly, noticing how your

(07:16:40):
feet feel in this moment. Focusing now on your eyes,
I like you to just folks because on your eyelids.

(07:17:03):
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

(07:17:26):
your eyebrows, it stretches the tops of your eyes, perhaps
squinting your eyes, scrunching up your eyes, just so you
can heally get in touch with all aspects of how

(07:17:55):
your eyes feel. Right now, now, focusing on your thighs,
and it just starts you to gently tense your thighs,

(07:18:20):
just very very gently, just enough so you can become
more attuned to the physical sensation of your upper legs,

(07:18:45):
the front of your thighs, and the backs of your thighs.
Noticing and observing how your thighs fear. Right now, moving

(07:19:12):
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.

Speaker 10 (07:19:31):
They also lead to the top of your back, which leads.

Speaker 1 (07:19:36):
To your shoulders. So there's 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 as if you were looking down. Perhaps moving your

(07:20:04):
head side to side, right to left, only very slowly,
very gently. I'm not trying to force anything. It has

(07:20:25):
to be very very gentle, just so you can be
more in touch with the feelings, with the sensations of

(07:20:47):
physical sensations of how the back of your neck feels
right now. As we now focus on the tops of

(07:21:13):
your arms, the parts where your biceps and your triceps
are between your elbow and your shoulders. You'll focus on
those parts the tops of your arms. You may like

(07:21:35):
to just tense them, but very very gently and slowly.
See you're not straining or putting any pressure whatsoever on

(07:21:57):
your arms. It's just solely you can gain more of
a sense of how your upper arms are feeling in

(07:22:17):
this moment and just noticing as you gently, very gently
and slowly tighten the muscles and then let go. Notice

(07:22:44):
how the tops of your arms feel right now. As
in our focus on your stomach, the area the lower

(07:23:10):
abdomen area below your belly button, moving all the way
down to your hips, just above your grind. Maybe you're

(07:23:30):
able to tense these muscles in that area very very
gently and slowly. If that's a difficult thing to do,

(07:23:54):
and maybe you can just move your body, pushing your
stomach up, maybe moving a little bit to a side
using your hips, just so you can get more in

(07:24:16):
tune with how your lower abdomen area is feeling in
this moment. Just noticing the physical sensations of your lower

(07:24:49):
abdomen as you move your attention to your mouth, noticing

(07:25:14):
your lips and inside your mouth, your teeth, your guns,
your tongue, Just noticing how your tongue in your mouth feels.

(07:25:43):
And it may help by moving your tongue around your mouth,
moving it to your left, maybe pressing it gently against
the side of your mouth, and then to the right,

(07:26:06):
gently to the side of your mouth, perhaps pressing up
against the top of your mouth, and then down gently
against the bottom of your mouth, always very slowly, in

(07:26:32):
a very very gentle so that you can be aware
of how you feel in your mouth area. Now I'm

(07:27:14):
going to focus on your wrists, and I'm gonna ask
you to maybe just routate your wrists by moving your

(07:27:39):
hands in a circular motion very gently and slowly, just
so that you can feel the sensations that you are

(07:28:11):
currently experiencing in your risks. Perhaps move in your hands
up and down again very very gently and slowly, very

(07:28:53):
gentle and slow m hm. As you now start to

(07:29:18):
observe your lower back their bad part is just above
your hips where your coxix are a whole area which

(07:29:51):
also really does include the signs of your body because
those muscles are very much connected as those muscles also
move into your hip aia connect into your buttocks the

(07:30:18):
side of your hips, and if you're physically able to
do so, maybe you can very gently just move your

(07:30:42):
body ever so slightly, very slowly, some side to side,
just enough to gauge how you feel in your lower back.

(07:31:23):
Perhaps it could even move your hips gently up and down,
gently and slowly in order to be in touch with

(07:31:52):
the physical sensations of your lower back. As we now

(07:32:16):
move your attention to your jaw, the area from your
chin all the way up to near where your ears are,

(07:32:41):
the hole of your jaw, and you can just if
it's okay to do sid gin plea, open your mouth,

(07:33:05):
not wide, no stretching, just very gently and slowly opening
your mouth thing closing your mouth very gently and slowly,

(07:33:40):
so you can.

Speaker 10 (07:33:43):
Be in touch.

Speaker 1 (07:33:51):
With how your jaw feels. Now. Noticing now your chest area,

(07:34:39):
and you don't need to do anything to move your
chest because it moves every time you breathe, and it
moves very gently and slowly automatically with each breath you take.

(07:35:17):
As you focus on how your chest feels when you breathe,

(07:36:04):
move in your focus to your forearms, your elbows. Maybe
you're able to very gently and slowly tense the muscles

(07:36:33):
in your forearms, and when you do that, you can
feel your elbows as well. Very gently and slowly, gently

(07:37:16):
and softly ob saving your forearms and delpos no focus

(07:37:59):
the rest of your back, your upper back in the middle,
the middle of your back. Again, this part of your

(07:38:29):
body moves also every time you breathe. You may not
notice that. Usually as you observe your upper back in

(07:38:59):
the middle of your back, you can really feel that
gentle and moviment m within your focus into your hip area,

(07:40:09):
your butties, your grain, those muscles, and those bones in
your midsection. Just noticing how your hips feel. Right now,

(07:41:09):
you can very very gently move your hips, maybe side
to side, very gently and slowly, very very gently, softly,

(07:42:11):
and everything starts to slow down, including the thoughts in

(07:42:34):
your mind and your mind itself just starts to gradually.
It doesn't have to be instant, but just gradually starting
to It's almost like time is storing chin. It's a

(07:43:02):
slower pace to maybe what you're used to in your
day to day life. It's a slower movement of energy,

(07:43:33):
very small movements which make up the larger movements, which
is always the case. Now, when you move your hand,

(07:43:54):
it might seem like it's one movement, but it's lots
of minute different muscles moving in accordance with each other.
What happens in this space that we're sharing is we

(07:44:22):
move from that big movement into those smaller movements. Starting

(07:44:43):
to focus on how your body feels, not just as
a whole, not just oh, i'm feel in this way.
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

(07:45:06):
I'm feeling this way, I'm feeling that way. Starting to
notice that your body begins to present to you small
feelings around your body, small physical sensations in your legs,

(07:45:44):
whether pleasurable or not. Maybe resisting the temptation to label
them or to judge them those feelings, just thinking them,

(07:46:08):
thinking about them is just being neutral, just feelings, not
being particularly concerned, but just noticing what your body is

(07:46:32):
telling you. The feelings in your arms, instead of feeling
the whole of the arm, maybe notice those individual feelings,

(07:46:56):
all those different muscles and the skin, the hairs of
your arms, all the internal parts of your arms, the veins,

(07:47:24):
the bones, just being aware of maybe your elbow on
your right arm has a certain feeling. Maybe your left
wrist also has its own individual physical sensation. What about

(07:48:07):
your forearm on your right arm, your right forearm. There
may not be any particular feeling that you could even

(07:48:29):
give a name to, may not 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,

(07:48:53):
you're kind of almost like they're 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

(07:49:16):
you focus on your left shoulder and then on your
right shoulder, maybe find that you move the muscles a
little bit, maybe tense the muscles gently, noticing the difference

(07:49:43):
in each shoulder. Your lower back, the left side of

(07:50:11):
your lower back and the right side of your lower back,
of course that connection to your buttocks and to your hips,

(07:50:36):
and also moving up into the middle of your back.
And sometimes like right now, actually I want to focus
on their part. When I focused on my buttocks, and

(07:50:59):
then focused on the middle of my back. I almost
felt like the muscles in my lower back were being
stretched very gently, just stretched a little bit. Even though
I wasn't doing anything to try to stretch your lower back,

(07:51:28):
it just seemed to happen. The feeling of very gently
stretching your lower back comes along. I have feeling in

(07:51:59):
your chair est just noticing what sensations you are experiencing

(07:52:20):
in your chest right now. And there's so much of
the chest. Obviously, there's the collar bone leading to the chest.

(07:52:41):
You've got the chest bone, You've got the muscles in
your chest. Of course, if you're female, there's possibly the breasts.
If you're male, you've got the different well why not

(07:53:07):
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, muscles that stretch out

(07:53:31):
to your back as well as breast tissue. It stretches
and moves into your back. To just being aware of
your chest, being with whatever feeling there is in your chest.

(07:54:20):
When I noticed that, I focus on my chest, I
feel it in my back and my upper back. I mean,
I guess the obvious reason would be because you know,
I'll breathe in in. Then it stretches my chest and

(07:54:46):
my back at the same time. It feels it feels okay,

(07:55:07):
doesn't feel I've got a little bit of pain in
my right chest, a little bit not pain, but little discomfort,
maybe stiffness possibly, I don't know. I noticed my shoulders

(07:55:30):
also wanting to flex for some reason. I think that's
probably part of my upper back, that connection between my
shoulders my upper back, because I can move my shoulders

(07:55:52):
and stretch the muscles in my back, moving the shoulders
backwards or up, which then moves I think it's the
scapulous in your back.

Speaker 10 (07:56:20):
It feels quite nice. Actually, a good thing about this
is you can, if you want to, you.

Speaker 1 (07:56:31):
Can just flex or stimulate the various muscles in your
body gently in order to get more of the sense

(07:56:53):
of how they feel. And when you're relaxing, when you
do tense and muscle and you let it go and
you let it relax, it relaxes way more.

Speaker 10 (07:57:20):
Than it would normally.

Speaker 1 (07:57:26):
But you have to feel.

Speaker 10 (07:57:30):
That you're able to do that.

Speaker 1 (07:57:33):
There's no point doing it if there's an issue with
the per part of your body. You need to be
gentle with yourself at all times when relaxing deeply. It's

(07:57:58):
important to be kind to yourself as you notice your mind.

(07:58:18):
How much has your mind slowed down since we started
this recording? How came and peaceful is your mind right

(07:58:52):
now with nothing to think about and just my voice
to listen to, Because you know the intention behind this

(07:59:14):
recording is relaxation. At the very least, for you to
feel more relaxed at the end of recording than you
did at the beginning, at the very least, for your

(07:59:41):
mind to slow down because your body continues to relax,
because that's what you want to happen. That's what you

(08:00:09):
expect to happen, for relaxation to fill your body, maybe

(08:00:39):
calm in your mind to the point of boredom. When
you start maybe to drift away breathed in, it's almost

(08:01:31):
as if you're moving further away from your body in
your mind, just leaving that there. Kind of liking it.

(08:01:54):
An escape pod in a spaceship, a movie, a space move.
You know, when they gets a little pard in, it
sends the mom far away from the spaceship, safe to

(08:02:20):
dream and continue to relax, drift in so slow and peace,

(08:03:31):
so so rare and peace, and focusing on the feeling

(08:04:33):
of those individual parts of your body that's a relaxing.
One by one, you may find that every now and

(08:05:02):
then you realize that you aren't listening to my voice
because your mind started to imagine something different, maybe started

(08:05:28):
to almost move into some kind of a dreamy state,
and then you become aware of my voice again. And
even though you may want to focus on my voice,

(08:05:55):
you may also wish to allow your mind to just
drift naturally into that space of comfort and safety. As

(08:06:23):
you feel more comfort spreading through your body like a
warm blanket covering you gently, keeping your body at just

(08:06:57):
the perfect pritture. And even if you can hear background sounds,

(08:07:20):
they just don't seem to matter anymore. There's that sense
of peace spreads through your mind like a gentle breeze, yes,

(08:07:53):
strong enough to blow away all nakedistivity, strong enough to
remove from your mind any anxiety or stress that was

(08:08:19):
there before, and blow away any other thoughts or feelings
that just don't fit with the sense relaxation that is

(08:09:00):
feeling your body and your mind. Unless you focus on

(08:09:26):
your mind and count down from ten down to one,
and with each number you hear, your mind will become

(08:09:50):
slightly more w next, just just slightly sort from ten
down to nine, just a slight movement, from nine down

(08:10:16):
to eight, just another small change in how you feel.
Eight down to seven. That feeling is a gap, almost

(08:10:42):
like a gap that starts to get wider, the gap
between those feelings that you used to have in your
mind compared to the feelings you have there growing now,

(08:11:06):
feelings of comfort and security and confidence. And that gap
becomes wider. Eight down to seven, seven down to six,

(08:11:26):
And when you get to five, your mind will start
to have a certain physical sensation, almost like there's a
magnet outside of your head sucking the tension and the

(08:11:52):
stress and any remaining feelings that you don't want sucking
out through your skull. And in down to four you
can start to really experience that sense of not just emptiness,

(08:12:20):
but space, a place full of fresh air, a place
where you can stretch. It's almost as if as you

(08:12:40):
go down to four and three, your mind is expanding,
with this sense of peace and tranquility growing as it
moves down to When you get to one, your.

Speaker 10 (08:13:06):
Mind just feels exactly how you want to feel.

Speaker 1 (08:13:18):
For almost a perfect feeling, maybe a sensation that.

Speaker 10 (08:13:35):
You'd like to keep.

Speaker 1 (08:13:40):
A place that's safe, where nothing can affect you at all,

(08:14:02):
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

(08:14:25):
just by counting and 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,

(08:14:48):
maybe just for a few minutes, close your eyes just
out slowly from ten down to one, and re experience

(08:15:14):
these feelings in your mind. And when you feel that
way in your mind, your body copies your mind, and

(08:15:40):
that feeling is spread through your spine and your nervous
system into every part of your body, travels through your bloodstream,

(08:16:00):
heathing and relaxing every particle of your existence. Now we

(08:16:21):
can we can practice this a few times before the
end of the recording, and then you can practice on
your own and each time you count for ten about one,

(08:16:46):
the feelings of comfort, calmness, and deep deep relaxation becomes
stronger and deeper, filling your mind and your brain with

(08:17:14):
these positive chemicals the spread throughout your body, relaxing you
so quickly, relaxing your whole body and mind so very

(08:17:37):
very easily, just by counting from ten down to one.
So we're going to do it now. I'm going to
count from.

Speaker 10 (08:17:56):
Ten down to one.

Speaker 1 (08:17:59):
I'd like you to repeat the number after me. So
when I say ten, you can just repeat to yourself.

Speaker 10 (08:18:12):
Ten.

Speaker 1 (08:18:18):
Just notice, be aware of how you feel in your
mind and your body. Then when I say nine, you
can repeat to yourself nine again, noticing the increase in

(08:18:53):
comfort and calmness in your mind end in your body.
The same when I say eight, want I say seven, six,

(08:19:19):
when I say five, four, when I say three, two,
and lastly when I say one, you can repeat that number. Now.

(08:19:52):
Of course, when you do this on your own without
listening to me, you can say the numbers or whatever
speed that you feel is necessary for you, so you

(08:20:12):
can adapt. So if you feel you want to say
the numbers ten down to one faster than I do,
then you go ahead and do that. Or if you
feel when you do it yourself that you'd like to

(08:20:33):
have more more space between the numbers.

Speaker 11 (08:20:41):
Maybe take a lot longer to get from ten. All
the way down to one.

Speaker 1 (08:20:54):
That's your choice also to do. So I'm going to
count from ten down to one, and when I get

(08:21:15):
to one, that will be the end of this recording, unless,
of course, you're listening with music, then the music will continue.
Ten nine eight four us twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

(08:26:41):
thirteen twelve eleven, ten nine eight, seven, six, five.

Speaker 5 (08:27:27):
Four.

Speaker 1 (08:27:32):
Three two one. Now open your eyes, noticing how you

(08:28:00):
physically feel having counted down from twenty to one, allowing
stress and tension to leave through your fingertips and your toes.
And as you focus on your fingertips, maybe they feel
a little bit tingly, which is I suppose quite understanding,

(08:28:27):
considering the tension has been exiting your body through your fingertips.
So now I'm going to count from twenty down to
one again. This time you're going to feel relief of

(08:28:48):
tension and stress, an anxiety.

Speaker 10 (08:28:53):
That you may have.

Speaker 1 (08:28:58):
Leaving through your stomach, just leaving through your stomach, almost
as if it's just releasing the whole of your stomach.
You'll navel to just above your chest or below your chest,
rather so surround in your belly button area.

Speaker 10 (08:29:22):
The whole area.

Speaker 1 (08:29:25):
You can feel the tension of your body wherever it's left.
Just releasing from that area, and you may notice that
your stomach will become very relaxed. As I count down
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

(08:30:49):
eight seven six, bye, oh three two what And you

(08:31:25):
can open your eyes again if you choose, or you
can just keep them closed because it feels relaxing. Just
notice how your stomach feels. I notice as your focus,
just do a little scan of your body. Just notice
how your body feels, focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,

(08:32:00):
Just noticing, and you know, you may start to feel
more of a sense of tiredness, which may be the
reason you're listening to this recording because you would like
to let go completely of everything and drift off into

(08:32:30):
a nice, natural, calm, relaxing sleep. So now we're going
to focus on your forehead, and if you choose, you

(08:32:54):
can incorporate your eyes in this focus as well. Your
head and your eyes, it's that whole area, basically, almost
as if you were wearing a mask. You know, like
a I don't know a Batman mask.

Speaker 10 (08:33:13):
Or something, or.

Speaker 1 (08:33:16):
I'm just trying to find zorro or something, you know,
the kind of mask that covers your eyes but also
covers quite a lot of the forehead. Focusing on that area,
because that's the area that we're now going to release
tension and stress from your mind, from your brain, from

(08:33:38):
your mind, and any tension that you may have remaining
in your face.

Speaker 10 (08:33:44):
In your neck and your jaw, your eyes, your forehead,
or your scalp.

Speaker 12 (08:33:52):
So basically any tension within your head area, including your
mind and your brain, and that's going to.

Speaker 10 (08:34:04):
Be released.

Speaker 1 (08:34:06):
Through your fullhead in your eyes. As a countdown again
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

Speaker 5 (08:35:58):
One.

Speaker 12 (08:36:07):
Noticing as you scan your face withuture, your eyes, the
cheap bones, your ears, your forehead, your scalp, your neck,
the back of your neck, in the front of your neck,

(08:36:30):
the side of your neck, and your throat. H noticing
being aware of the comfort increased feel in the relaxation

(08:36:52):
not just in your head and neck and mind, also
the rest of your body.

Speaker 1 (08:37:04):
Just notice how loose and calm you feel, and how easily.

Speaker 10 (08:37:13):
It is to just let go.

Speaker 1 (08:37:17):
Completely, let go completely, how easily. So what I'm going

(08:37:41):
to do now is I'm going to focus on the
top of your head and am We're going to allow
every last piece of tension of stress that might be

(08:38:02):
lingering or hiding in your body or mind or head
to just be sucked out at the top of your
head and released into the air. Once sucked out into

(08:38:25):
the clouds, imagine a big cloud above your head, almost
like a whirlpool, and this is gonna suck that tension.

Speaker 10 (08:38:39):
Out the top of your head.

Speaker 1 (08:38:43):
And just take it away.

Speaker 12 (08:38:46):
The good.

Speaker 1 (08:38:49):
You focus. Imagine an opening on the top of your
head with that tension and stress, and any remain in
is use. May be worries of concerns that are no
use to you.

Speaker 12 (08:39:04):
Now can all be sucked down at the top of
your head. I've taken away. As I count down again
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, even, ten, nine, eight, seven, six.

Speaker 10 (08:40:59):
Five, four.

Speaker 1 (08:41:09):
Three, two, whah breath, I'm noticing how you feel, how

(08:41:44):
relaxed and calm. You physically and mentally fail right now
help ease or.

Speaker 10 (08:42:02):
Your mind feels.

Speaker 1 (08:42:06):
It feels so nice to just let go, to give
yourself some space to breathe easily, to think calmly, and
just to take a break from all that pointless worry

(08:42:31):
and concerns.

Speaker 12 (08:42:33):
About things that you don't need to think about.

Speaker 1 (08:42:40):
Right now, because this is your time to let go.
This is your space to enjoy feeling deeply relaxed, peaceful
in your mind, relaxed in your body. They can feel

(08:43:06):
so good, so nice to just not have to do anything,
to be able to really enjoy that serenity that comes

(08:43:29):
of letting go completely, that peacefulness that comes with being
in this peaceful space. And you can keep this sense

(08:43:54):
of calmness for as long as you choose. If you
choose to drift off into a deep, healing, natural sleep,

(08:44:14):
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.

Speaker 13 (08:44:36):
To feel completely relaxed, completely relaxed.

Speaker 1 (08:44:51):
And I'd like you to make up of your mind
that you're going to relax and I want to explore
that with you. What it feels like when you actually

(08:45:12):
decide that you're going to relax, not forcing yourself, but
giving yourself that. I guess it is a command, really,
isn't it. When you're telling yourself relax in a gentle

(08:45:32):
but firm way that only you can really.

Speaker 10 (08:45:39):
Tell yourself in that way. You can't really have someone else.

Speaker 1 (08:45:43):
Saying to you, now it relax, relax, you know, and
it needs to be gentle, But you can't someone else
can't really have the same the same kind of influence
or power that you have over your own physicality, over.

Speaker 10 (08:46:09):
How you feel, because when you say it to yourself,
it means more.

Speaker 1 (08:46:22):
It's personal, and.

Speaker 12 (08:46:25):
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, a few little tests
along the way, and you can get more of an
idea of the force, a positive force that you can

(08:46:49):
have in creating a sense of comfort and relaxation in
your body and your mind quite quickly.

Speaker 10 (08:47:02):
Just by you telling yourself.

Speaker 1 (08:47:07):
To relax. So I want to start by it's focus
on your hands. Focus on your hands, and just tell
your hands to relax, and just say relax. As you

(08:47:27):
focus on your hands, you could say my hands are relaxed,
or I want my hands to relax. I think if
you actually do it directly by focusing and imagining that
your hands can hear what you're saying, you know, like

(08:47:50):
they've got little ears, which is a little weird. So
talking to your hands and just say relax, noticing how

(08:48:12):
your hands start to relax. Now focus on your eyes
and tell your eyes to relax. Just say in the
same word relax, and find the right tone for you.

(08:48:41):
You know, I might say relax, but you you might
say relax or relax. You know, you might say it
differently to yourself, and that's important for you to gauge
what feels right for you. To just tell your eyes

(08:49:07):
to relax, whilst focusing on your eyes, your eyelids, the
muscles around your eyes, your eyebrows, and just tell your
eyes directly relax.

Speaker 10 (08:49:24):
Now. Now, I just did that myself, and.

Speaker 1 (08:50:00):
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 relaxed fully.

Speaker 12 (08:50:15):
But what happened is that it will just continue to
relax even though I'm talking, and that's happening.

Speaker 1 (08:50:21):
With my eyes.

Speaker 10 (08:50:25):
Something else I noticed is.

Speaker 1 (08:50:28):
When I started focusing on my eyes, that actually almost
became They got worse.

Speaker 10 (08:50:33):
Before they got better in a way.

Speaker 1 (08:50:35):
So I felt a degree of tension growing in my
eyes and then disappearing. So I think what that was
really was just ME becoming more aware of the tension
that was already there that I wasn't.

Speaker 12 (08:50:54):
I wasn't focused on it before, so I wasn't really
acknowledged it or really conscious to those feelings. Yeah, my

(08:51:16):
eyes is still continuing to relax, as well as my hands. Actually,
my hands have got a certain kind of energy, like
not buzzing, but I can kind of fuel a degree
of energy in my hands. Maybe that's where the tension

(08:51:41):
is being released.

Speaker 14 (08:51:44):
Maybe that's the cause in that the next part, I
think we should focus.

Speaker 10 (08:51:54):
On the back of the neck.

Speaker 12 (08:51:56):
That's a part which is quite often 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. So,
and I'm doing exactly what you're doing as you do
it as well, so I'm telling my body parts to

(08:52:19):
relax as well.

Speaker 10 (08:52:21):
So if you tell your neck, the back of your neck.

Speaker 1 (08:52:24):
Focus on the back of your neck, and just say.

Speaker 12 (08:52:29):
Relax in your own words, in your own tone, in
your own voice. You can say out loud, or you
can just say it to yourself internally. But you're focusing,
and you're saying it literally to the.

Speaker 10 (08:52:45):
Back of your neck, as if the back of your
neck can actually hear what you're saying. So do that now,
Just say relax to the back of your neck, and
I'll do the same. And what I noticed, and you

(08:53:41):
may have had a similar thing, is even.

Speaker 12 (08:53:45):
Though I was focusing on the back of the neck,
other parts started to show themselves to me, or maybe
because they want to be relaxed as well. But I
started noticing the feelings in my shoulders, attension in my shoulders,

(08:54:09):
and in my upper back.

Speaker 10 (08:54:13):
Whether that was because my back of my neck was saying.

Speaker 1 (08:54:19):
I'm pretty much okay. It's the other parts that need attention,
but my low back of my neck is still relaxing.

Speaker 12 (08:54:35):
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.

Speaker 1 (08:54:50):
Being notified with more places that also want to feel relaxed.

Speaker 12 (08:55:00):
So I'm going to focus on my upper back, so
you can do the same, even if you don't have
any feelings of tension that obvious in your upper back.
You just focus on your back and the whole area

(08:55:20):
from his shoulder blades down to the middle of your
back and the spine. And with me, it's more the
shoulder blades that are more.

Speaker 10 (08:55:35):
Yeah, that's the.

Speaker 1 (08:55:36):
Parts that are really.

Speaker 10 (08:55:39):
Sort of giving me the nod that it needs relax
in the sounds, going to ask that part to relax,
and you can do the same.

Speaker 1 (08:55:51):
Now, relapsed upper back, there's something strange happened there, And this.

Speaker 10 (08:56:20):
Often happens. I've been doing this for.

Speaker 1 (08:56:24):
Sixteen years or something, and often I'm one surprised but amazed,
really bad. There can be a feeling. So when I
was focusing on the back.

Speaker 12 (08:56:40):
Of my neck, my upper back was starting to feel
quite stressed and in need of attention. As soon as
I started talking to you about my upper back and
talking about, you know, getting ready to ask the back
to relax, why the back already started to relax. It's

(08:57:08):
almost as if it doesn't need to hear the words,
just needs attention, just needs to be noticed. And that

(08:57:29):
is something that often happens in this type of situation.

Speaker 10 (08:57:37):
Is when you start to relax.

Speaker 1 (08:57:41):
A couple of parts of your body, as we've done
with our hands, our eyes and the eyelids, and.

Speaker 10 (08:57:51):
Now back of the neck, top of the back, back.

Speaker 1 (08:58:01):
The rest of the body seems to just take notice
and decide in its own way to start relaxing. Other
parts of your body start to just become looser.

Speaker 12 (08:58:26):
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.

Speaker 1 (08:58:36):
Completely relaxed and can't And if you focus on your face,
you focus on your eyes, the eyelids, your eye browns,

(08:59:00):
and the muscles around your eyes, maybe you start to
notice that your forehead is more relaxed than it was.
Maybe your face is more relaxed. I would say my

(08:59:22):
entire face is a lot more relaxed than it was.
So we're going to focus now on your shoulders.

Speaker 12 (08:59:43):
Again, just like before, Just tell your shoulders you can't
do them in the digital.

Speaker 10 (08:59:50):
You can do the right shoulder and left shoulder. I
just can't do both at the same time, Just.

Speaker 12 (08:59:58):
Tell your shoulders and you focus on them in your mind.
Focus on them and you feel maybe you can see
them in your mind's eye. Just tell your shoulders.

Speaker 10 (09:00:18):
To relax.

Speaker 1 (09:00:56):
As nice as they relax. But I do notice, I mean,
especially with my back, is the connection between the different

(09:01:18):
parts the back, the shoulders, the.

Speaker 10 (09:01:23):
Neck being all connected and being such.

Speaker 12 (09:01:32):
A large part of your body, it's always hard to
separate them from each other. When my lower back is
starting to relax on insane, maybe I'm going too slow

(09:01:58):
and that could be an issue because we all go
at different speeds.

Speaker 1 (09:02:05):
And the idea at the beginning of this recording was
for you to be able to just say to yourself, relax.

Speaker 12 (09:02:24):
Without focusing on any particular part of your body.

Speaker 1 (09:02:30):
Because when you know that telling your hands.

Speaker 10 (09:02:35):
To relax.

Speaker 12 (09:02:40):
And your hand relax, you tell your eyelids and your eyes,
the muscles around your eyes and your eyebrows to relax,
they relax.

Speaker 1 (09:03:06):
You tell the back of your neck.

Speaker 10 (09:03:12):
To relax, and.

Speaker 1 (09:03:18):
It relaxes, until your alpha back.

Speaker 10 (09:03:35):
To relax and did relaxes. You'd tell your shoulders.

Speaker 1 (09:03:57):
To relax.

Speaker 12 (09:04:08):
And they relaxed, and you told your hands to relax,

(09:04:36):
they relaxed and.

Speaker 10 (09:04:37):
They continued.

Speaker 1 (09:04:40):
To relax.

Speaker 12 (09:04:46):
And you told your eyelids, the muscles around your eyes,
your eyebrows, to relax.

Speaker 10 (09:04:57):
They relaxed and continued.

Speaker 1 (09:05:04):
To relax.

Speaker 10 (09:05:11):
When you told at the back of your neck us
on the back of your neck.

Speaker 1 (09:05:19):
And told it to relax and relaxed and continued to relax.

(09:05:40):
And you told your ulpa back.

Speaker 10 (09:05:45):
To relax, be relaxed and continued.

Speaker 1 (09:05:53):
To relax.

Speaker 12 (09:06:02):
As with your shoulders, you told your shoulders to relax,
and your shoulders relaxed and continued.

Speaker 10 (09:06:19):
To relax. And it's not just that, it's.

Speaker 12 (09:06:33):
That the rest of your body has also been listening,
and now relaxation has been spreading. So from your eyes,
the relaxation spread to your forehead, around your face.

Speaker 10 (09:06:53):
Into your skin, into your jaw.

Speaker 12 (09:07:05):
Into the front and side of your neck, all the
way down your chest and stomach.

Speaker 1 (09:07:19):
Relaxed hands and shoulders.

Speaker 10 (09:07:23):
Meets up through your arms, relaxing the full arms, your
upper arms, elbow inso your wrists, letting go with lower bag.

Speaker 12 (09:07:50):
Your hips that exploit and you just start to relax
and continue.

Speaker 2 (09:07:59):
Ye.

Speaker 10 (09:08:00):
Yeah, comfort spreading through your legs po the way down
to your ankles.

Speaker 12 (09:08:18):
The tops of your feet, the side of your feet,
and the bottoms.

Speaker 10 (09:08:25):
Of your feet, real lexing.

Speaker 12 (09:08:34):
Into your toes, each toe axing, gol.

Speaker 10 (09:08:48):
Please.

Speaker 12 (09:09:01):
And if your body relaxes more, your mind becomes slower
and more peaceful, to the point where.

Speaker 10 (09:09:30):
If you choose to fall asleep, he can easily do that,
easily drift away because there's nothing going on in your mind.

(09:10:03):
The phrase is peaceful the body, Continster writes. With that connection.

Speaker 12 (09:10:46):
Between your body relaxing, the word you say to yourself.

Speaker 10 (09:10:55):
Relats means that you don't need to focus on just
one part. You can just focus on your entire body.

Speaker 1 (09:11:20):
Saying the powerful word wakes and there's a those the miniar.

Speaker 12 (09:11:44):
Sensations of comfort spreading throughout your body, loosening, calm, and
the easing.

Speaker 10 (09:12:08):
Every pond to your buddy feeding mm hm relaxed.

Speaker 2 (09:12:34):
All you need to do from now on is just.

Speaker 10 (09:12:39):
Tell yourself, lights, that was uh feeding completely.

Speaker 2 (09:12:59):
Yeah.

Speaker 10 (09:13:13):
Starting now with number twenty.

Speaker 1 (09:13:28):
Nineteen eighteen.

Speaker 5 (09:13:48):
Seventeen six.

Speaker 10 (09:14:20):
Six four.

Speaker 5 (09:15:00):
Assassa ye.

Speaker 2 (09:15:49):
Tell attatatatata.

Speaker 7 (09:21:34):
S attatatatas swe

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(no music) (10 hours) Gentle Hypnosis for Tinnitus Relief | Jason Newland | 12th 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) Gentle Hypnosis for Tinnitus Relief | Jason Newland | 12th August 2025