Aug. 11, 2025

(no music) (5 hours) Hypnosis for Bruxism (Teeth Grinding) Relief | Jason Newland | 11th August 2025

(no music) (5 hours) Hypnosis for Bruxism (Teeth Grinding) Relief | Jason Newland | 11th August 2025
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Welcome to this deeply calming hypnosis session, created to help you gently release the habit of teeth grinding and clenching — also known as bruxism. Whether your jaw tightens during the day or while you sleep, this recording will guide you into a state of profound relaxation where both your body and mind can let go. Bruxism often has hidden roots in stress, anxiety, or unprocessed tension.

In this session, you’ll be led through a soothing sequence of deep breathing, progressive muscle relaxation, and peaceful guided imagery designed to melt away tightness in the jaw, face, neck, and shoulders. You’ll learn how to recognise when clenching begins — even subconsciously — and replace that old habit with an effortless state of comfort and ease.

Through gentle metaphors, positive affirmations, and post-hypnotic suggestions, you’ll train your subconscious to keep your jaw relaxed, not only in this moment but also in your daily life and throughout the night as you sleep. You’ll also discover how to release emotional triggers — such as worry, frustration, or unexpressed feelings — that may have contributed to the habit, creating a lasting sense of calm and safety.

You can listen to this recording at any time — during the day to reset your body and mind, or at bedtime to drift into a deep, healing sleep. All you need to do is find a quiet place, settle into a comfortable position, and allow my voice to guide you. Tonight, give yourself permission to relax completely… knowing your jaw, your teeth, and your peace of mind are protected.


Become a supporter of this podcast: https://www.spreaker.com/podcast/hypnosis-for-sleeping-deeply--6340116/support.

WEBVTT

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Hello, and welcome to jasonnew Land dot com. My name's

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Jason new Land, and welcome to this recording hypnosis for

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bruxism teeth grinding relief. Please only listen when you can

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safely close your eyes, and only listen to this with

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permission from your doctor a medical practitioner, because this is

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not a replacement for any kind of medical intervention or advice. Now,

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I'd like you to take a moment to get completely comfortable.

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Find a position where you can relax fully, completely comfortable,

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whether you're sitting down on a comfortable chair that supports

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your body or lying down fully relaxed. Just gently allow

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your eyes to close, and begin by taking a deep,

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cleansing breath, breathing slowly through your nose and exhale out

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through your mouth. Feel the cool air entering in, the

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warm air flowing out. And don't worry if you're not

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breathing in and out at the same time that I'm

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actually mentioning it. That's not important. Just go in your

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own time and experience comfort and relaxation in your own

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way as you just continue breathing at your own natural,

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slow soothing pace, as smooth, deep breaths that begin to

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calm and sent to you, And this happens naturally. You'll

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find the longer that you listen to my voice, the

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more relaxed your breathing becomes. The more relaxed your body

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becomes more relaxed, your breathing becomes, your mind slows down.

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You may notice the not only does your breathing become slower,

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but it may also become deeper. And this is all effortless.

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It happens completely naturally, comfortable and relaxed HM. As you

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continue breathing in your own slow soothing pace, smooth, deep

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breaths begin to calm and sent to you, and with

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each exhale, you can imagine any surface tension in your

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body melting away little by little, And as you continue

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to breathe calmly, starting to shift your focus inward, noticing

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the sensations around you, the ambient sounds in the room,

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and the feeving of the surface of your bed or

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your chair supporting your body, with the texture of your

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clothing against your skin. You can simply observe these external

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details and acknowledge them, then let them fade into the background.

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Now turn your attention inward, because any back crown sounds

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can just wash over you, causing more relaxation. Knowing that

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the only thing that's important for your attention right now.

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Is you.

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As you scan your body and mind for any areas

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of tention or thoughts that are holding you back, anything

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that's getting in the way of you relaxing deeply, and

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you might mentally rate your overall tension from zero to ten.

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Notice which parts of you feel the most tight and

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which parts feel more at ease, because there's no need

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to change anything. Just become aware of how you're feeling

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in this moment. Now, bring your awareness to your jaw gently.

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Notice how your jaw is positioned. Are you clinching or

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hold intention there right now? Again, you don't need to

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adjust it, not yet. You can simply observe any tightness

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in the jaw or your face. You don't need to

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let it relax completely. If you're not ready. You can

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allow that to happen naturally or maybe a little bit

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later on in this recording, because your mind is just

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checking in with this part of your body, listening to

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what it has to say, and if you do notice tension,

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you can just acknowledge it and know that relief is

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on the way. Now, take another deep breath in, and

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as you exhale, consciously release your jaw. Let the lower

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jaw drops slightly or your teeth part gently, allowing your

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mouth to unclench as you feel that more movement as

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a sign that it's okay to let go. As you

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notice if your jaw already feels a bit more relaxed

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just from the simple release, and you may feel a

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hint of softness in the muscles around your mouth and

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along the side of your face. Now allow that initial

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relaxation to settle in, and this time will try something different.

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Very lightly tense your chaw. Gently bite down, just enough

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to feel a mild tightness in the muscles of your jaw,

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not hard enough to cause pain or discomfort, just a

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slight pressure. Now, notice how the sides of your face

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and your temples engage when you do this. And let's

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hold that gentle tension for a few seconds and observe

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the sensation. Observe the firmness in those strong jaw muscles

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as they work to keep your teeth together. Because you

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are fully in control of this tension, you are choosing

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to feel it just for now, so that you can

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recognize it. Now slowly let that tension go. As you

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imagine attention as a material that you can dissolve, and

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perhaps it is ice slowly melting into water or butter

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softening in warmth. You can gradually loosen your jaw, allowing

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your teeth to separate or only barely touch with no

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pressure at all. You can feel the muscles on the

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sides of your face becoming a little softer, a bit

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looser with each passing moment. Continue releasing until you reach

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a point where your jaw is in a neutral, effortless state,

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and your teeth are not clenched, they might not even

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be touching, and the muscles of lego of that titold

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and you can notice how different this feels compared to

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the tension that was there before in the past. And

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even if there's still a tiny bit of tightness remaining,

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you significantly reduce the pressure and this neutral jaw position

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is neither clenched nor strained. It's just relaxing. It's just resting.

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As once again, gently bite down just a little, adding

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that slight tension back in for a brief moment, you

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can feel those jaw muscles contracting. Hold in your mouth

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close to firmly, but comfortably and now completely relax as

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you let all the tension leave your jaw at once,

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as you release it entirely, completely relax so that your

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lower jaw might even drop open slightly, almost as if

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it's a string holding your jaw up that has been cut.

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The string holding your jaw up has been cut, and

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now your lower jaw can simply float or hang freely,

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effortlessly and relaxed, and your mouth may naturally fall open

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just a bit, with your lips parting as all those

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muscles go loose and limp, freeing your face from any

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grip shape of tension whatsoever, and you can enjoy that

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sensation perhaps a feeling of lightness or really in your

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jaw as if it's almost weightless, and you might even

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notice the urge to yawn, which is a great sign

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that you are relaxing deeply, so deeply. Now take a

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moment to save this relaxation in your jaw, because this

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is the feeling you want to come back to, a

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jaw that relaxed stands at ease. And any time I

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remind you to relax your jaw, you can retire earned

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to this sensation of deep comfort in your jaw, looseness, calmness,

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so easily allowing your lowered jaw to hang loosely in

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a comfortable slack position, because you're training yourself that this

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is the new natural state when at rest, your jaw unclenched,

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your lips sot, and all those muscles around your mouth

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smooth and calm. No that you've begun releasing the tension

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from your jure. Let's spread this relaxation to the rest

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of your body, from head to toe. As you start

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at the top of your head, imagine a warm, gentle

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wave of relaxation touching your scalp, and perhaps you fear

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pleasant tingling sensation as your scalp muscles let go. Your

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scalp muscles let go, and this wave of comfort begins

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to flow down over your forehead, smoothing out any creases

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or tightness there, and it washes over the back of

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your head and around the sides, southing your temples and

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your ears, relaxing, calming, and peaceful. As you feel it

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now gently drifting down over your face, your eyebrows soften

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and your eyes relax deeply and sink comfortably into their

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sockets as the tiny muscles around your eyes leto and

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your eyelids feel pleasantly head and at ease. As the

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relaxation continues to flow over your cheeks, your nose, your mouth,

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and your chin, and all the muscles in your face

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become slack and soft. As you notice your cheeks in particular,

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allowing them to lose and as if they could melt

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like warm wax, releasing any tension, and your lips are

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soft and parted and deeven. Your tongue relaxes deeply, resting

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gently in your mouth. Now, this calm sensation in your

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face might even cause your jaw to relax see even

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more deeply, and if any residual tightness lingers in your jaw,

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you can let this wave of relaxation melt it away.

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Now imagine the muscles of your jaw and cheeks becoming

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as soft as butter on a warm day. All tightness

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drift in a way as you completely let go of

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any remaining grip in the jaw, And you might find

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that as your cheeks and face relax, your jaw naturally

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remains loose and unclenched, because it feels so good to

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release these muscles completely. As you allow this feeling to

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flow into your neck, and the muscles on the sides

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and the back of your neck lengthen and unwind. Any

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knots or stiffness in your neck dissolved as the warm

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relaxation travels downward down your throat is soft and you

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swallow easily and comfortably. And if you notice any tightness

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in your throat or the base of your jaw, just

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give yourself permission to let that go to as relaxation

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is spreading, and you just continue to naturally breathe slowly,

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inviting that war warm, calming wave to move down through you.

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Now you can feel your shoulders and perhaps one of

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the places these could be one of the places that

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you carry stress. And just allow your shoulders to drop

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and unwind, drop and unwind, releasing their load, and they

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might sink down a little as all the tightness strains away.

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And as your shoulders relax, notice how your jaw relaxes

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even more deeply at the same time, because sometimes we

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unconsciously tighten our jaw when our shoulders or neck our tents.

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So now as your shoulders soften, your jaw is automatically

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loosening further. In both your lowered jaw and your shoulders

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fall into a state of complete relaxation as the muscles

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have given up their hold because they are literally letting

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go of the weight of the day. Now, the wave

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of relaxation continues to spread from your shoulders down through

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your arms, and you can feel it like a gentle

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warmth or a soft heaviness moving from your shoulders into

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your upper arms, flowing through your elbows, down to your forearms,

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into your wrists, and all the way down to your

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hands and fingertips as you release any tension you might

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be holding in your biceps, your forearms, even your hands,

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as your arms grow pleasantly heavy and limp, as if

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they could just sink down, completely supported by the surface

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beneath you, and you might feel a slight tingling in

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your fingertips as stress drains out through them leave in

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your body as every muscle from your shoulders to your

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fingers is loose, now heavy, and comfortably numb in the

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best possible way. Now, remember to relax your jaw again

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if you feel any hint of tightness creeping back in,

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because sometimes as we relax one area, another area might

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try to tints up out of habit, so you can

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take a second now to check your jaw and let

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it soften once more. Very good, You're doing such excellent

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work teaching your body what true relaxation feels like. Now

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bring your focus to your chest and torso, and with

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your next slow breath in, imagine the wave of relaxation

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starting at your chest and spreading outwards. So as you exhale,

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feel the chest muscles release any tightness, and you'll breathe

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in stays deep and calm as this relaxation radiates through

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your rib cage, your upper back, and your middle back.

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As you feel the muscles between your shoulder blades letting

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go and the tension and your mid back dissolving, and

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does that soothing sensation wraps around your torso ease in

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your upper belly and your lower back. Your stomach is

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soft and calm, and your lower back is letting go

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of any tightness with each breath out, relaxing even more deeply.

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And if you notice any tension remaining in your belly

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or your back, see if you can release it now,

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maybe by arching or adjusting slightly, then settling into comfort,

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louding this relaxation to sink even deeper, flowing into your

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pelvis and hips, and these large muscles carry us through

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the day and often hold some stress, but now they

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are unwinding, growing heavy and relaxed. As you feel a

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gentle loosening in your hip joints, and let that spread

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into your glutes and thighs. As your upper legs become heavy,

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as if all the energy keeping them tense is just

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draining down through them, and as your thigh muscles lengthen

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and soften, this wave of comfort and relaxation and deep

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release moves further down into your knees yea's in the choints,

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and then into your calfs and shins, deeply releasing any

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tightness there. And finally it reaches your ankles, feet and toes.

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As you feel the last bits of tension flowing out

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of the bottoms of your feet as though it were

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a dark liquid being drawn out. Leave in your legs

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completely relaxed and a peace eave in your toes, uncurl

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and relax deeply. Now in your entire fire body is

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00:48:02.400 --> 00:48:12.360
deeply relaxed, from the crown of your head all the

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way down to your toes, and you can take a

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moment to appreciate this feeling where everything is loose, limp

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and comfortable, and your body feels warm, heavy, and calm,

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as if you're wrap in us soft blanket of serenity.

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And in this state allow the relaxation to deepen e

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even further. And you might imagine that with each breath

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00:49:32.559 --> 00:49:44.360
you are drifting down to a deeper level of calm,

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00:49:44.639 --> 00:49:53.119
and with every gentle inhale and exhale, it takes you

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one step deeper into tranquility. Now, perhaps you experience a

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pleasant floating sensation, as if your body is so relaxed

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00:50:28.400 --> 00:50:36.199
it could drift like a cloud or a feather. Or

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maybe you feel so heavy and grounded that you are

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00:50:43.760 --> 00:50:52.079
sinking into the bed or chair supported safely by gravity.

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Because either experienced fine weather, floating or sinking both signify

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00:51:14.639 --> 00:51:25.079
letting go and being at ease, and you can just

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00:51:25.400 --> 00:51:36.159
sink into this calm, peaceful state where nothing matters except

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00:51:37.119 --> 00:51:55.280
this moment of rest. Now, imagine that you're standing at

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00:51:55.320 --> 00:52:03.760
the top of a soft, safe stack that leads into

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00:52:03.800 --> 00:52:15.360
an even deeper state of relaxation, and there are ten

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00:52:15.920 --> 00:52:27.440
steps down, and with each step you descend, your relaxation

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00:52:27.840 --> 00:52:46.159
doubles and your mind becomes more peacefully focused on my voice.

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00:52:46.599 --> 00:52:56.920
Now take a step down to step ten, drifting deeper.

251
00:53:03.960 --> 00:53:27.639
Step nine twice is relaxed, feeling safe. Step eight a

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00:53:27.840 --> 00:53:52.760
wave of heaviness in your limbs, comfortably heavy. Seven going

253
00:53:53.280 --> 00:54:41.360
down deeper, calm, six feeding so wonderfully relaxed. Five halfway down,

254
00:54:43.039 --> 00:55:16.280
sinking into serenity. Four deeper still, mind quiet and open.

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Three nearly at the bottom, a profound peacefulness within you.

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00:56:10.719 --> 00:56:23.960
Two almost completely there, just one step away from the

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00:56:24.440 --> 00:57:01.079
deepest relaxation. One you step off into a tranquil, secure

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00:57:01.800 --> 00:57:15.679
space in your mind. Now is deeply relaxed, as you

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00:57:15.800 --> 00:57:36.519
can be now in this deeply relaxed state. Just notice

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00:57:36.639 --> 00:57:45.840
your jaw once more, and even after relax in your

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00:57:47.079 --> 00:57:56.239
entire body, sometimes tension can sneak back into the places

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00:57:56.480 --> 00:58:05.679
that habitually hold it or did in the past. And

263
00:58:05.760 --> 00:58:10.719
if you sense any tightness at all in your jaw

264
00:58:11.599 --> 00:58:22.920
or face, just let it go. Now you can deliberately

265
00:58:23.519 --> 00:58:36.960
relax your jaw completely, just as you did before. You

266
00:58:37.039 --> 00:58:44.760
can feel your lower jaw drop, or your teeth parts lightly,

267
00:58:47.760 --> 00:59:01.239
and your lips and cheeks becoming even more soft as

268
00:59:01.280 --> 00:59:10.079
you let that calm, loose feeling return to your jaw.

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00:59:18.000 --> 00:59:26.760
In fact, feel all the remain intention anywhere in your

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00:59:26.880 --> 00:59:46.079
body drain away now, Drain away now, leaving only a

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00:59:46.320 --> 01:00:06.239
sensation of deeprelaxation and comfort. Because now you are profoundly relaxed,

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01:00:09.920 --> 01:00:29.119
profoundly comfortable and peaceful both in mind and body. Calm, peaceful,

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01:00:33.480 --> 01:01:34.119
at ease. Now that you are deeply relaxed, let's introduce

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01:01:34.239 --> 01:01:43.880
some gentle imagery to further south your chore and release

275
01:01:44.519 --> 01:01:57.400
any lingering, tensional stress from the past. So in your

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01:01:57.559 --> 01:02:07.159
mind's eye, imagine a warm, soft light glowing at the

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01:02:07.360 --> 01:02:16.000
sides of your jaw. Now it might be a soft

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01:02:16.400 --> 01:02:22.440
golden color, or it could be any color that you

279
01:02:23.679 --> 01:02:35.559
feel represents heathing and calm. And just feel the warmth

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01:02:36.199 --> 01:02:54.039
of this gentle light bathing your jaw muscles, and it's

281
01:02:54.119 --> 01:03:00.639
almost like the feeling of sunlight on your skin on

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01:03:00.719 --> 01:03:12.360
a perfect day, or a warm towel placed gently along

283
01:03:12.639 --> 01:03:26.760
the sides of your face. As this warmth penetrates into

284
01:03:26.800 --> 01:03:42.559
your muscles, loosening them, melting away any hardness, and you

285
01:03:42.679 --> 01:03:51.000
can picture the tightness as ice or wax, seeing it

286
01:03:51.440 --> 01:04:02.960
clearly melting under this soothing light, drift in away and

287
01:04:03.159 --> 01:04:14.920
disappearing as the muscles of your face respond by becoming

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01:04:15.119 --> 01:04:25.760
even more supple and relaxed, as if they could stretch

289
01:04:25.920 --> 01:04:44.239
and yawn comfortably without any effort. Now, just imagine this warm,

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01:04:44.920 --> 01:04:56.519
healing light has a color, perhaps a tranquil blue or

291
01:04:56.559 --> 01:05:05.440
a gentle golden glow. It's up to you as you

292
01:05:05.559 --> 01:05:14.719
see it flowing in with each breath you take. Each

293
01:05:14.920 --> 01:05:23.400
time you inhale, this colored light enters through your nose

294
01:05:24.519 --> 01:05:34.199
or mouth and travels straight to your jaw and facial muscles,

295
01:05:36.880 --> 01:05:52.119
infusing them with deep relaxation. And every exhale carries away

296
01:05:53.119 --> 01:06:04.360
any remain in tightness or discomfort, blowing it out and

297
01:06:04.760 --> 01:06:14.320
far away from you. As you visualize, a faint mist

298
01:06:15.800 --> 01:06:22.320
or smoke of tension leave in your mouth as you

299
01:06:22.519 --> 01:06:39.199
breathe out, dissolving into the air, never to return with

300
01:06:39.440 --> 01:07:00.480
every breath cycle, calming lighting and tension out. And you

301
01:07:00.639 --> 01:07:07.559
might also picture a pair of hands giving you a

302
01:07:07.840 --> 01:07:17.840
tender massage gently along your jawline and cheeks. And these

303
01:07:18.000 --> 01:07:26.079
could be the hands of a skilled massage therapist or

304
01:07:26.199 --> 01:07:37.159
even a comforting presence you trust and feel the thumbs

305
01:07:37.480 --> 01:07:49.800
pressing gently into your cheeks, making small circles that release tension,

306
01:07:55.119 --> 01:08:05.920
and fell fingers lightly rubbing the hinges of your chore

307
01:08:06.039 --> 01:08:14.519
right in front of your ears, and ease in those

308
01:08:14.679 --> 01:08:34.920
knots because the touch is warm, gentle and safe. And

309
01:08:35.000 --> 01:08:44.079
as the message continues in your imagination, just sense how

310
01:08:44.800 --> 01:09:08.880
the muscles respond unwinding, lengthening and letting go. And perhaps

311
01:09:09.039 --> 01:09:19.720
you even feel a soft click or shift as your

312
01:09:20.000 --> 01:09:33.399
jaw joint relaxes into proper alignment, free in itself. Forever

313
01:09:37.199 --> 01:09:45.840
had any soreness or tightness is fading under these soothing emotions,

314
01:09:48.159 --> 01:10:03.479
replaced by relief and comfort. Now allowed this imagery to broaden,

315
01:10:06.359 --> 01:10:11.760
and in your mind, find yourself in a peaceful place

316
01:10:13.680 --> 01:10:23.920
where you feel completely at ease. Now this might be

317
01:10:24.079 --> 01:10:29.560
a calm beach at sunset with the sound of gentle

318
01:10:29.680 --> 01:10:38.359
waves lapping against the shore, or perhaps a quiet forest

319
01:10:38.600 --> 01:10:45.960
clearing where warm sunlight filters through the leaves and you

320
01:10:46.000 --> 01:10:56.159
can hear a soft breeze. Perhaps it's even a cozy

321
01:10:56.439 --> 01:11:02.880
room with a fireplace where you're wrapped in a soft blanket.

322
01:11:08.079 --> 01:11:19.319
And wherever it is, just visualize the details, the colors,

323
01:11:21.560 --> 01:11:35.960
the sounds, the sense, and in this place you feel safe,

324
01:11:36.439 --> 01:11:52.399
calm and protected. Now notice the indi special safe space

325
01:11:54.159 --> 01:12:01.560
your whole body feels relaxed, and your jaw is naturally loose.

326
01:12:06.359 --> 01:12:16.960
Maybe you're even smiling softly, because here there's no stress

327
01:12:17.920 --> 01:12:25.439
at all. And if any thoughts or worries try to

328
01:12:25.640 --> 01:12:31.199
follow you here, you can see them gently drift away

329
01:12:32.520 --> 01:12:44.720
like clouds, unable to disturb your peace. And you might

330
01:12:44.920 --> 01:12:50.279
hear the distant call of a bird or the whisper

331
01:12:50.279 --> 01:12:59.079
of the wind, re minding you that nature itself is

332
01:12:59.439 --> 01:13:13.720
peaceful and you are a part of that piece. And

333
01:13:13.920 --> 01:13:27.960
in this place, tell yourself, I am safe, I am calm,

334
01:13:29.560 --> 01:13:40.079
I am free of tension. You might even repeat these

335
01:13:40.199 --> 01:13:51.560
words in your mind, letting their truth sink in. I

336
01:13:51.600 --> 01:14:07.720
am safe, I am calm, I am free of tension.

337
01:14:11.000 --> 01:14:18.359
And as you breathe in this tranquil place, imagine that

338
01:14:18.560 --> 01:14:26.560
on the exhale you sigh out every last bit of innerttention.

339
01:14:31.159 --> 01:14:39.760
Any worries or emotional burdens you've been carrying begin to evaporate.

340
01:14:45.159 --> 01:14:51.880
And if there has been any stress or inattention contributing

341
01:14:52.199 --> 01:14:58.880
to your teeth grinding, just see that stress as pebbles

342
01:14:59.720 --> 01:15:06.880
in your pocket that you can now take out. Just

343
01:15:07.279 --> 01:15:16.479
drop on the floor, one by one, pluck out those pebbles,

344
01:15:17.239 --> 01:15:26.840
of worry or anger or frustration, anything that doesn't serve you,

345
01:15:29.439 --> 01:15:42.239
and toss them away for good. Here then vanish with

346
01:15:42.399 --> 01:15:50.119
a soft sizzle or a tiny splash, gone for good.

347
01:15:54.079 --> 01:16:04.960
And with their every pebble you discard, you feel lighter, calmer,

348
01:16:07.840 --> 01:16:20.039
more at peace. Now direct your focus specifically to any

349
01:16:20.439 --> 01:16:35.239
emotional or unconscious triggers that have been linked to your bruxism.

350
01:16:35.399 --> 01:16:41.840
Perhaps without realizing it, you've been holding onto stress, worry,

351
01:16:42.279 --> 01:16:49.359
or even unexpressed anger, and your jaw took the burden

352
01:16:49.520 --> 01:16:58.439
of those feelings. And in this state of deep relaxation

353
01:16:59.239 --> 01:17:07.840
you can find only let those feelings go. And you

354
01:17:07.960 --> 01:17:14.079
might even imagine that these negative emotions as a dark

355
01:17:14.479 --> 01:17:20.880
cloud or a heavy weight around your jaw and shoulders.

356
01:17:23.840 --> 01:17:29.039
And notice that as soon as you acknowledge it the way,

357
01:17:29.039 --> 01:17:36.680
it begins to lift. So just give yourself permission to

358
01:17:36.840 --> 01:17:46.399
release it completely. Release it completely, and you can watch

359
01:17:46.520 --> 01:17:54.039
that dark cloud begin to drift upward and away from you,

360
01:17:56.159 --> 01:18:07.439
getting smaller and lighter as it does as it moves away,

361
01:18:08.199 --> 01:18:17.600
disappearing into the sky. Or you can see the weight

362
01:18:17.960 --> 01:18:26.439
simply dissolve off of you, absorbed by the warm earth,

363
01:18:27.159 --> 01:18:39.039
or blown away by a kind wind, telling yourself gently,

364
01:18:40.760 --> 01:18:48.720
I release any tension, anger, or worry I have been

365
01:18:48.720 --> 01:18:55.800
holding in my jaw. I no longer need to carry

366
01:18:55.880 --> 01:19:09.920
these feelings. I release any tension, anger, or worry I

367
01:19:09.960 --> 01:19:18.720
have been holding in my jaw. I no longer need

368
01:19:19.000 --> 01:19:30.880
to carry these feelings, because you are now forgiving yourself

369
01:19:32.159 --> 01:19:40.079
and others for any of the day's troubles. You are

370
01:19:40.159 --> 01:19:49.720
letting go of the day's stress, and any feelings of guilt, aggression,

371
01:19:50.000 --> 01:19:53.760
or nervousness that you used to live in your jaw

372
01:19:55.000 --> 01:20:08.159
are now flowing out of you, disappearing now, and you

373
01:20:08.319 --> 01:20:11.800
start to find the things that used to upset you

374
01:20:12.479 --> 01:20:17.600
or make you anxious just no longer have the same

375
01:20:17.800 --> 01:20:24.560
effect on you. It's as if you can now see

376
01:20:24.600 --> 01:20:32.640
them from a distance, see them as small and harmless,

377
01:20:35.479 --> 01:20:44.840
unable to disturb your inner calm, and you recognize them

378
01:20:45.039 --> 01:20:59.000
for what they are, just passing moments or thoughts, just

379
01:20:59.560 --> 01:21:09.640
pass in moments or thoughts, and you choose not to

380
01:21:09.760 --> 01:21:20.319
let them upset you anymore. And in this moment nothing

381
01:21:20.439 --> 01:21:28.239
bothers you because you are calm, Your mind is clear

382
01:21:28.880 --> 01:21:40.760
and untroubled. So now that you've released so much tension

383
01:21:41.319 --> 01:21:52.520
and emotion, let's reinforce positive habits and beliefs to ensure

384
01:21:52.920 --> 01:22:06.279
that your jaw remains relaxed and comfortable going forward. And

385
01:22:06.439 --> 01:22:15.119
in this deeply receptive state, your unconscious mind is open

386
01:22:17.199 --> 01:22:29.000
and ready to absorb these helpful suggestions. Because each affirmation

387
01:22:29.600 --> 01:22:38.720
I say, you can choose to visualize it to feel it,

388
01:22:41.479 --> 01:22:47.640
or you can choose to simply know that it is

389
01:22:47.880 --> 01:23:03.119
true for you. Your jaw is really relaxed and at peace.

390
01:23:10.279 --> 01:23:14.600
Feel how natural it is for your jaw to remain

391
01:23:14.840 --> 01:23:25.199
loose and limp when you are at rest. This relaxed

392
01:23:25.359 --> 01:23:34.399
your position is becoming your new normal, especially you're in sleep,

393
01:23:38.760 --> 01:23:45.560
as night after night, your jaw muscles remember this feeling

394
01:23:45.800 --> 01:24:03.720
of freedom and stay relaxed automatically because you are in

395
01:24:03.840 --> 01:24:18.079
control of your body and responses. And even while you sleep,

396
01:24:19.439 --> 01:24:30.359
your mind remains aware and protective, monitoring the tension in

397
01:24:30.399 --> 01:24:44.079
your jaw, and if your unconscious mind senses any clenching beginning,

398
01:24:45.199 --> 01:24:53.439
it will gently and automatically release that tension for you,

399
01:24:57.920 --> 01:25:04.439
and you don't even have to wagh cup as part

400
01:25:04.560 --> 01:25:14.960
of your mind stays watchful, always keeping you safe, ensuring

401
01:25:15.119 --> 01:25:23.840
your teeth stay slightly apart, and your jaw stays loose

402
01:25:28.159 --> 01:25:34.359
because you can trust this part of you to guard

403
01:25:34.680 --> 01:25:51.159
your comfort. Now, any time you feel stress, you respond

404
01:25:51.760 --> 01:26:01.600
with calm because the old habit of tightening your jaw

405
01:26:02.600 --> 01:26:12.640
in response to stress is completely dissolving. And from now on,

406
01:26:14.119 --> 01:26:21.479
whenever you encounter stress or strong emotions, you'd naturally take

407
01:26:21.880 --> 01:26:30.880
a deep breath and relax instead of tensing up like

408
01:26:30.960 --> 01:26:39.640
the past. And this happens whether you're awake or asleep,

409
01:26:43.960 --> 01:26:51.720
and stressful thoughts just queue you to exhale and let go,

410
01:26:56.159 --> 01:27:14.319
and your jaw stays serene. Now you become aware of

411
01:27:14.359 --> 01:27:26.720
any clenching instantly, because if you ever begin to clench

412
01:27:26.840 --> 01:27:32.560
or grind your teeth, you will immediately become aware of it,

413
01:27:35.399 --> 01:27:48.079
either consciously or unconsciously, and the moment that awareness comes,

414
01:27:50.399 --> 01:27:57.199
it acts as a soft alarm. The signals you to

415
01:27:57.359 --> 01:28:20.359
relax deeply, and in that moment, you'll automatically release every

416
01:28:20.439 --> 01:28:31.520
muscle in your body, especially your jaw, and the gripping

417
01:28:32.399 --> 01:28:46.680
simply fades away as soon as it starts, because your

418
01:28:46.840 --> 01:28:56.399
mind knows you just don't need that anymore. You now

419
01:28:56.640 --> 01:29:18.720
have relaxation because you prefer calm and comfort. Now, grinding

420
01:29:19.039 --> 01:29:23.319
or Clenching used to be something your body did when

421
01:29:23.359 --> 01:29:30.119
it felt anxious or upset, but you don't need that

422
01:29:30.479 --> 01:29:38.560
cope and mechanism anymore because you've learned better ways to

423
01:29:38.840 --> 01:29:50.319
handle those feelings through relaxation and letting go. In fact,

424
01:29:50.479 --> 01:29:55.720
any time you used to grind your teeth out of

425
01:29:55.800 --> 01:30:01.920
aggression or nervousness, you now find your your self breathing

426
01:30:02.399 --> 01:30:12.960
deeply and remaining calm instead. And it feels so much

427
01:30:13.079 --> 01:30:23.359
better to respond with calm, and you might even notice

428
01:30:23.520 --> 01:30:32.359
that day by day you feel more relaxed in general,

429
01:30:38.960 --> 01:30:42.720
and little things that used to irritate or worry you

430
01:30:43.520 --> 01:30:55.359
just roll off your back now hardly affecting you because

431
01:30:55.439 --> 01:31:02.720
you are naturally adopting a more ease going and peaceful

432
01:31:03.039 --> 01:31:10.640
approach in all areas of your life, and this reflects

433
01:31:11.520 --> 01:31:24.399
in your jaw remaining at ease. Now your sleep is

434
01:31:24.720 --> 01:31:33.880
deep and protected, and each night, as you lie down

435
01:31:34.079 --> 01:31:43.680
to sleep, you immediately recall this feeling of a relaxed jaw,

436
01:31:46.840 --> 01:31:51.479
and it becomes a signal for your whole body to relax.

437
01:31:55.680 --> 01:32:02.840
And your unconscious mind knows that a arm jaw means

438
01:32:03.039 --> 01:32:10.760
it's time to rest, and so a wave of drowsingness

439
01:32:10.800 --> 01:32:22.520
and comfort will flow over at bedtime and all night long,

440
01:32:23.479 --> 01:32:35.359
your sleep will be sound, deep and comfortable, and if

441
01:32:35.439 --> 01:32:41.159
there are any disturbances, or if your jaw muscles begin

442
01:32:42.119 --> 01:32:49.279
even to slightly tense, then that watchful part of your

443
01:32:49.399 --> 01:33:02.760
mind will notice and automatically release it, keeping you safe

444
01:33:03.039 --> 01:33:18.960
and comfortable, allowing you to continue sleeping deeply, knowing that

445
01:33:19.039 --> 01:33:27.479
you are protected from any harm. And in the morning

446
01:33:28.199 --> 01:33:35.880
when you wake up, your jaw will feel loose, painless

447
01:33:35.920 --> 01:33:47.159
and free, relaxed and comfortable, and you might even notice

448
01:33:47.399 --> 01:33:52.560
in the days that come that any soreness in your

449
01:33:52.720 --> 01:34:03.800
jaw or teeth from past grinding begins to heal as

450
01:34:03.840 --> 01:34:12.760
you have stopped aggravating it, and you wake up feeling

451
01:34:12.880 --> 01:34:18.560
refreshed and grateful that your body is learning this new

452
01:34:19.399 --> 01:34:35.000
habit of deep relaxation because you are safe and are

453
01:34:35.239 --> 01:34:46.039
in control, and you can remind yourself that you are

454
01:34:46.199 --> 01:34:53.399
safe now and the stresses of the day cannot bother

455
01:34:53.520 --> 01:35:00.319
you here because you have taken the time to care

456
01:35:00.479 --> 01:35:11.079
for yourself and you deserve this peace. Because your unconscious

457
01:35:11.239 --> 01:35:19.640
mind is your ally, and it will only accept suggestions

458
01:35:20.199 --> 01:35:28.239
that are beneficial for you, and it is fully committed

459
01:35:28.880 --> 01:35:39.000
to helping you keep your jaw relaxed and healthy. And

460
01:35:39.079 --> 01:35:50.520
you can trust yourself because you're in complete control of

461
01:35:50.640 --> 01:36:04.039
your responses, and you choose relaxation and comfort, and this

462
01:36:04.199 --> 01:36:16.039
gives you a profound sense of security and confidence, and

463
01:36:16.159 --> 01:36:20.680
you realize that you have the power to make this

464
01:36:21.039 --> 01:36:30.720
change and you are doing it successfully. And each time

465
01:36:30.840 --> 01:36:40.000
you practice this deep relaxation, you reinforce the new habits

466
01:36:42.159 --> 01:36:55.760
of a loose, tension free jaw. And over time, this

467
01:36:55.960 --> 01:37:03.439
positive habit becomes stronger and stronger, and the old habit

468
01:37:03.800 --> 01:37:17.880
simply fades away, becoming a distant memory. So just take

469
01:37:17.920 --> 01:37:26.359
a moment now to absorb these truths. They are sinking

470
01:37:26.560 --> 01:37:34.319
deeply into your mind, taking root, and picture them like

471
01:37:34.640 --> 01:37:41.680
seeds that you have planted in a garden. And you

472
01:37:41.760 --> 01:37:56.640
have planted the seeds of relaxation, awareness and calm. And

473
01:37:56.840 --> 01:38:02.640
over the coming days and nights, these seeds will grow

474
01:38:06.840 --> 01:38:17.920
and they will blossom inter automatic actions and feelings. And

475
01:38:18.119 --> 01:38:23.600
in the moment you start to clench, a gentle wave

476
01:38:23.960 --> 01:38:31.520
of relaxation will wash over your jaw, and the moment

477
01:38:31.640 --> 01:38:36.079
you feel stress, a calm breath will send to you.

478
01:38:40.279 --> 01:38:52.760
Because these changes are happening naturally and surely, and you

479
01:38:52.840 --> 01:39:01.119
can feel proud of yourself for making this positive change.

480
01:39:01.840 --> 01:39:07.159
You can feel relieved at how much more comfortable you

481
01:39:07.760 --> 01:39:25.720
already feel. Now before we finish, let's reinforce your sense

482
01:39:25.880 --> 01:39:32.720
of safety and control so that you can carry these

483
01:39:33.000 --> 01:39:43.319
feelings with you always relaxed. Deep within your mind understands

484
01:39:44.560 --> 01:39:49.960
that it does not need to grind or clench to

485
01:39:50.119 --> 01:39:57.680
deal with feelings. And you might consciously know, or you

486
01:39:57.800 --> 01:40:04.000
might not know why the habit started, perhaps long ago

487
01:40:05.960 --> 01:40:14.039
to cope with anxiety and stress from the past, But

488
01:40:14.119 --> 01:40:20.479
it doesn't matter now because that was then and this

489
01:40:21.439 --> 01:40:28.800
is now, and you're no longer that anxious child or

490
01:40:28.960 --> 01:40:35.399
stressed person that didn't have better tools to deal with

491
01:40:35.520 --> 01:40:45.319
this situation. And you have grown, you have learned, and

492
01:40:45.640 --> 01:40:53.840
you are safe, and any original reason for their habit

493
01:40:54.159 --> 01:41:04.800
is long past, and live in a new chapter where

494
01:41:04.880 --> 01:41:14.920
relaxation and peace guide you. And understand that your unconscious

495
01:41:15.000 --> 01:41:26.079
mind is powerful and it's working just for you, And

496
01:41:26.279 --> 01:41:32.399
even as you sleep, it stays awake enough to protect

497
01:41:32.520 --> 01:41:41.479
you and your jaw. Just as your heart keeps beating

498
01:41:41.640 --> 01:41:48.880
and your lungs keep breathing through the night, your mind

499
01:41:50.279 --> 01:41:56.399
can keep your jaw relaxed with the same kind of

500
01:41:56.680 --> 01:42:09.239
automatic protection, so you can sleep soundly and confidently, knowing

501
01:42:10.039 --> 01:42:18.199
that a wiser, deeper part of you is now on guard,

502
01:42:21.640 --> 01:42:35.000
monitoring your jaw muscles and instantly releasing any tension because

503
01:42:35.199 --> 01:42:42.000
you have essentially delegated this job to your unconscious mind,

504
01:42:43.039 --> 01:42:48.680
and it will handle it for you. That's what it's

505
01:42:48.760 --> 01:42:58.399
there for, and this realization makes you feel very safe

506
01:42:58.600 --> 01:43:05.359
that you can truly let go and rest because a

507
01:43:05.439 --> 01:43:09.680
part of you that never sleeps is taking care of

508
01:43:09.760 --> 01:43:19.319
your well being. Now, feel this sense of security warm

509
01:43:19.640 --> 01:43:26.960
you from within, and you may like to imagine it

510
01:43:27.000 --> 01:43:34.760
as a soft blanket of light wrapping around you, or

511
01:43:34.800 --> 01:43:42.359
a protective guardian watching over you, knowing that you are protected,

512
01:43:45.039 --> 01:43:53.680
knowing that your teeth are protected, knowing that your jaw

513
01:43:54.159 --> 01:44:04.159
is protected, and you'll only ever press your teeth together

514
01:44:04.720 --> 01:44:16.239
when it's absolutely necessary, like when eating, and even then

515
01:44:16.680 --> 01:44:27.640
it will be with appropriate force and never excessive, because

516
01:44:27.720 --> 01:44:36.520
your unconscious mind knows the difference. That's why it keeps

517
01:44:36.560 --> 01:44:43.159
your teeth apart or just lightly touching when you're relaxed,

518
01:44:46.079 --> 01:44:57.640
and there's no need to clench, as you visualize right now,

519
01:44:57.800 --> 01:45:04.880
that whenever you'll fall in asleep, your mouth is relaxed,

520
01:45:09.680 --> 01:45:15.399
perhaps a tiny gap between your upper and lower teeth,

521
01:45:19.039 --> 01:45:28.279
and your lips maybe lightly closed or slightly open, and

522
01:45:28.319 --> 01:45:38.119
your jaw hinges slack and soft, because this is the

523
01:45:38.840 --> 01:45:48.600
ideal position for rest. And you hold this effortlessly through

524
01:45:48.680 --> 01:45:58.239
the night. And if any point in the future you

525
01:45:58.439 --> 01:46:04.520
find yourself in this situation that would once have cause

526
01:46:04.720 --> 01:46:12.920
you to grind or clench, you will immediately remember the

527
01:46:12.960 --> 01:46:24.720
tools you have now. You remember to breathe, to become aware,

528
01:46:26.960 --> 01:46:35.960
You remember to release, and perhaps you'll even and hear

529
01:46:36.239 --> 01:46:47.600
my voice in your mind saying, relax your jaw. Relax

530
01:46:47.880 --> 01:47:00.039
your jaw, Relax your jaw, and just like that, you

531
01:47:00.039 --> 01:47:11.960
will relax it feeling all tensions slip away, and this

532
01:47:12.159 --> 01:47:17.439
response will become so natural to you that it happens

533
01:47:17.520 --> 01:47:27.000
on its own. And you have retrained your habits, effectively

534
01:47:28.960 --> 01:47:42.880
replacing the old response with this new, healthierd one. And

535
01:47:43.000 --> 01:47:48.680
you know that you have done excellent work today because

536
01:47:50.039 --> 01:47:55.880
you allowed yourself to relax, You allowed yourself to let

537
01:47:56.079 --> 01:48:04.960
go and to program old patterns, and your body and

538
01:48:05.159 --> 01:48:12.279
mind are thanking you for this. You may even feel

539
01:48:12.359 --> 01:48:17.520
a sense of joy or relief, knowing that you have

540
01:48:17.720 --> 01:48:27.520
taken a big step towards peaceful, uninterrupted sleep and better

541
01:48:27.680 --> 01:48:39.520
health for your teeth and your jore. Now it's time

542
01:48:39.680 --> 01:48:44.960
to finish this session in a way the best serves you,

543
01:48:47.119 --> 01:48:50.439
and you have a choice of how you would like

544
01:48:50.680 --> 01:48:57.079
to conclude, and both options will reinforce the positive changes

545
01:48:57.159 --> 01:49:06.039
you've made. You can drift into a deep sleep, So

546
01:49:06.199 --> 01:49:10.000
if you're listening to this at bedtime or simply wish

547
01:49:10.079 --> 01:49:15.439
to continue sleeping, you can allow yourself now to drift

548
01:49:15.520 --> 01:49:23.960
off into sleep, a deep, pressful sleep, because there's no

549
01:49:24.199 --> 01:49:29.399
need to become fully alert. You can just ignore the

550
01:49:29.479 --> 01:49:37.239
wake up cueues and instead feel yourself sinking deeper into comfort.

551
01:49:40.600 --> 01:49:45.960
And your unconscious mind has absorbed all of the suggestions

552
01:49:48.560 --> 01:49:56.960
and it will keep working on this positive transformation while

553
01:49:57.279 --> 01:50:07.319
you sleep. In fact, as you sleep, every breath and

554
01:50:07.800 --> 01:50:20.359
every moment of your relaxation will future cement these changes,

555
01:50:23.800 --> 01:50:36.239
and you'll sleep soundly through the night, jaw relaxed and comfortable,

556
01:50:41.079 --> 01:50:54.760
and you'll have pleasant, calm dreams, and when morning comes,

557
01:50:55.960 --> 01:51:11.960
you'll wake up naturally, feed refreshed, reenergized, and happy, with

558
01:51:12.119 --> 01:51:24.039
your jaw feeling great and if you need to wake

559
01:51:24.159 --> 01:51:29.640
up now. For example, if this is a daytime session

560
01:51:29.840 --> 01:51:36.199
or a short nap, you can choose to return to

561
01:51:36.439 --> 01:51:41.800
full wakefulness, and I will count from one up to five.

562
01:51:42.479 --> 01:51:46.880
With each number, you'll become a little bit more alert

563
01:51:47.279 --> 01:51:53.039
and energized, and by the time I reach five, you'll

564
01:51:53.319 --> 01:52:01.920
be fully awake, feeling rested, confident, and in control, bringing

565
01:52:02.039 --> 01:52:05.760
all of these positive feelings and new habits with you

566
01:52:06.600 --> 01:52:12.920
into your day. And your jaw will remain relaxed and

567
01:52:12.960 --> 01:52:22.600
will carry this calm awareness forwards as we prepare to

568
01:52:22.720 --> 01:52:29.359
count now, and remember it's your choice. You can wake up,

569
01:52:29.760 --> 01:52:36.760
or you can just simply drift deeper into sleep and

570
01:52:36.880 --> 01:52:46.680
let the counting fade away. Either way, your unconscious mind

571
01:52:47.319 --> 01:52:58.720
holds onto all of the good suggestions from this session. One,

572
01:53:00.239 --> 01:53:08.880
becoming a bit more awake. Now, if you are awaken,

573
01:53:10.479 --> 01:53:18.199
start to wiggle your fingers and toes gently, and if sleeping,

574
01:53:18.720 --> 01:53:32.119
you're drifting even further down, doubling the relaxation. Two energy

575
01:53:32.199 --> 01:53:39.960
returning to your limbs. Perhaps take a deep breath, fill

576
01:53:40.000 --> 01:53:45.840
in your lungs with refreshing air, or if you're sleeping,

577
01:53:46.600 --> 01:54:01.680
you sink even deeper, every muscle completely slack. Three rising

578
01:54:01.880 --> 01:54:09.640
up out of the hypnosis, now feeling wonderfully good and optimistic.

579
01:54:12.439 --> 01:54:24.920
And if sleeping, he'ls so deeply asleep, comfortable and safe.

580
01:54:25.279 --> 01:54:39.239
Four almost awake, feeling light, positive, and refreshed. If sleeping

581
01:54:39.640 --> 01:54:52.520
you're in a deep dreamy state, healing and resting. Five

582
01:54:54.640 --> 01:55:01.880
fully awake, fully alert, and feeling excellent in a every way.

583
01:55:02.840 --> 01:55:15.479
Mind clear, body energized, jaw relaxed and loose. And if

584
01:55:15.600 --> 01:55:23.000
instead you'll continuing into sleep, you'll now fully asleep, enjoying

585
01:55:23.079 --> 01:55:27.479
one of the best sleeps you've had in a long time.

586
01:55:33.039 --> 01:55:40.640
And congratulations on completing this session. Whether you're awake now

587
01:55:40.920 --> 01:55:49.159
or asleep, your unconscious mind is already implementing these changes

588
01:55:49.840 --> 01:55:56.159
for your benefits, and you can emerge from this experience

589
01:55:56.439 --> 01:56:03.159
knowing do you have set in motion a powerful positive

590
01:56:04.000 --> 01:56:14.800
transformation and you are calm, You are safe, and your

591
01:56:14.960 --> 01:56:28.159
jaw is relaxed and protected. That brings us to the

592
01:56:28.279 --> 01:56:33.039
end of this recording. Remember to be kind to yourself

593
01:56:33.760 --> 01:56:39.199
because she deserved to be happy, and be gentle of yourself.

594
01:56:39.640 --> 01:56:52.199
You deserve to feel safe. Lots of love. Bye, relax

595
01:56:55.840 --> 01:57:06.399
in the more deep and meaningful way. Maybe in a

596
01:57:06.479 --> 01:57:14.000
way that can not just allow you to feel calmer

597
01:57:15.199 --> 01:57:24.600
now and throughout the time we spend together here, not

598
01:57:25.119 --> 01:57:30.439
just relaxed at the end of the recording when it's

599
01:57:30.560 --> 01:57:37.720
finished and you can enjoy that sense of comfort and peace,

600
01:57:42.439 --> 01:57:55.279
But also I think it would be nice to have

601
01:57:55.760 --> 01:58:12.760
those feelings of relaxation continue for longer after the recording

602
01:58:12.800 --> 01:58:26.279
has ended, so that you can still benefit from listening

603
01:58:27.159 --> 01:58:36.119
to my voice, maybe in a few hours time, perhaps tomorrow,

604
01:58:42.119 --> 01:58:49.960
and then by listening regularly, especially if you find like

605
01:58:50.119 --> 01:58:53.560
some people do and myself as well. I sometimes I

606
01:58:53.720 --> 01:59:04.279
find one particular recording that really resonates with me, and

607
01:59:04.359 --> 01:59:09.560
I just listened to it over and over again every morning,

608
01:59:09.720 --> 01:59:22.279
every evening. There was this recording from We're going back

609
01:59:22.319 --> 01:59:27.840
to about nineteen ninety nine. It wasn't hypnosis, but it

610
01:59:27.920 --> 01:59:33.000
was a guided visualizations. It kind of was hypnosis, really,

611
01:59:35.479 --> 01:59:40.640
and I managed to find it again and it still

612
01:59:40.720 --> 01:59:46.319
has the same effect on me, And part of it

613
01:59:46.479 --> 02:00:01.199
was the person's voice relaxed me, just felt so peaceful,

614
02:00:03.319 --> 02:00:09.880
and I'd look forward to listening to her in the

615
02:00:09.920 --> 02:00:20.600
morning and in the evening. And I knew before even

616
02:00:21.359 --> 02:00:29.800
pressing the play button that since I've done that pressed

617
02:00:29.840 --> 02:00:38.399
the play button. This was in the days of CD

618
02:00:38.600 --> 02:00:47.279
players press the play button. In fact, it might have

619
02:00:47.319 --> 02:00:51.680
even been a tape tape recorder. I'd lie down on

620
02:00:51.720 --> 02:01:04.199
the bed and then even without necessity, thoroughly listening to

621
02:01:04.359 --> 02:01:17.520
her words because I had been memorized. Really, it was

622
02:01:17.560 --> 02:01:28.199
as if my body knew exactly what to do, and

623
02:01:28.359 --> 02:01:50.079
the muscles just almost went into automatic relaxation, and I

624
02:01:50.199 --> 02:02:04.119
remember my mind would slow down. Now. Now, I was

625
02:02:04.319 --> 02:02:11.600
listening to this recording in the early days of learning hypnosis,

626
02:02:14.159 --> 02:02:22.000
and long before I ever made any videos or audio

627
02:02:22.039 --> 02:02:26.800
recordings myself, because I didn't start doing that till two

628
02:02:26.840 --> 02:02:28.319
thousand and six.

629
02:02:34.840 --> 02:02:40.920
I knew, I knew how.

630
02:02:42.279 --> 02:02:56.079
Helpful I found being able to just let go, to

631
02:02:56.159 --> 02:03:09.319
have that trust in the person I'm listening to, knowing

632
02:03:09.439 --> 02:03:17.279
that it's going to be just as relaxing, if not

633
02:03:17.520 --> 02:03:26.840
more so. Each time you hear my voice, you may

634
02:03:26.880 --> 02:03:38.439
feel the same. Some people have been listening to me

635
02:03:38.680 --> 02:03:52.600
for over a decade. Maybe not solidly, obviously, not twenty

636
02:03:52.640 --> 02:04:00.640
four hours a day, but maybe people come back. Some

637
02:04:00.680 --> 02:04:15.520
people may be listen every day. That's something that I

638
02:04:15.560 --> 02:04:31.560
do which you may not realize by listening, is when

639
02:04:31.840 --> 02:04:47.359
I record these recordings now. For example, I also am

640
02:04:47.600 --> 02:05:01.399
affected by the words that I say. So if I

641
02:05:01.439 --> 02:05:08.800
said to you, focus on your feet, notice your feet relaxing,

642
02:05:12.279 --> 02:05:20.199
I will be focusing on my feet. I will be

643
02:05:20.279 --> 02:05:38.399
noticing my feet relaxing. If I said, focus on your hands,

644
02:05:41.159 --> 02:05:50.680
and maybe notice the difference between each hand, perhaps notice

645
02:05:50.800 --> 02:05:56.880
the the air in the room, the temperature of the room.

646
02:05:58.760 --> 02:06:09.000
On the backs of your head hands. You may start

647
02:06:09.079 --> 02:06:16.840
to notice what almost feels like a very light breeze,

648
02:06:17.520 --> 02:06:21.600
even though there may not be any type of breeze

649
02:06:21.840 --> 02:06:34.600
at all where you are right now. And as you

650
02:06:34.680 --> 02:06:48.359
become aware of your hands, I'm also aware of how

651
02:06:49.479 --> 02:07:13.960
relaxed my hands are feeling now. And when it comes

652
02:07:14.119 --> 02:07:21.199
to potentially drifting off to sleep, which may be the

653
02:07:21.239 --> 02:07:37.079
reason you're listening, I also feel drowsy when I make

654
02:07:37.199 --> 02:07:58.359
these recordings. I also notice my mind drifting. In fact,

655
02:07:58.640 --> 02:08:15.359
at times I've actually fallen asleep without even noticing, and

656
02:08:15.399 --> 02:08:26.319
then I carry on talking. And it's only when I

657
02:08:26.399 --> 02:08:35.800
listen back to do the editing I hear snoring and

658
02:08:35.880 --> 02:08:45.920
I think I don't remember snoring. I remember talking. This

659
02:08:46.079 --> 02:08:53.399
snoring was a pig turned up. That's why I sound

660
02:08:53.520 --> 02:09:04.760
like when I snore, I get read into the whole experience.

661
02:09:12.680 --> 02:09:21.720
I don't know how you feel. How relaxed do you

662
02:09:21.840 --> 02:09:32.800
feel in your feet, how relaxed you feel in your hands.

663
02:09:47.840 --> 02:10:00.000
I have noticed more and more that the more relaxed,

664
02:10:01.800 --> 02:10:18.000
deeper level of comfort you feel, the easier your breathing becomes.

665
02:10:24.159 --> 02:10:40.880
It's almost like that additional muscle relaxation. So this allows

666
02:10:40.920 --> 02:11:12.000
you to breathe easier without necessarily focusing on your breath, however,

667
02:11:12.239 --> 02:11:41.039
being able to notice the ease in which you breathe

668
02:11:41.239 --> 02:12:31.079
so naturally. You breathe so very easily and smoothly. Whenever

669
02:12:31.199 --> 02:12:49.520
I imagine my breathing improving, when I've got my eyes closed,

670
02:12:55.520 --> 02:13:08.439
I tend to visualize a beautiful field with trees and

671
02:13:08.680 --> 02:13:48.199
flowers producing all that life giving oxygen. It feels nice

672
02:13:48.920 --> 02:14:09.640
two if nothing else, just taking some time away from everything,

673
02:14:20.960 --> 02:14:53.520
enjoying that feeling of peace serenity with a joyful heart.

674
02:15:18.840 --> 02:15:44.359
Time seems to just drip by, so very slowly, relaxed,

675
02:15:50.239 --> 02:16:29.359
so deeply peaceful, completely unattached to any thoughts whatsoever in

676
02:16:29.560 --> 02:17:39.799
this moment, completely free, noticing that your mind has slowed down,

677
02:17:42.239 --> 02:18:28.959
slowed down because nothing really requires your attention you can

678
02:18:29.200 --> 02:18:45.319
enjoy the physical sensations of allowing the stress to rip

679
02:18:46.040 --> 02:18:59.520
out of your body, to appear out of every part

680
02:19:00.040 --> 02:19:29.920
yeh of your body being released from your brain in

681
02:19:30.399 --> 02:20:21.879
your mind, slowly but surely, the muscles se les, relax

682
02:20:26.840 --> 02:21:17.040
res so very deeply, res so deeply. And the feelings,

683
02:21:19.639 --> 02:21:44.559
the pleasant feelings in your arms and shoulders, deepening each

684
02:21:44.959 --> 02:22:26.000
part of your body further and deeper and deeper, noticine,

685
02:22:26.280 --> 02:22:52.799
the feelings in the back of your neck, the feelings

686
02:22:53.000 --> 02:23:41.840
in your wrists, muscles, in front of your body. I

687
02:23:42.040 --> 02:24:25.879
all say, feeling peaceful deeply, There's a sense of peace

688
02:24:30.360 --> 02:25:10.319
spreads through your fairy core. Even when you focus on

689
02:25:10.360 --> 02:25:53.639
your mind. Your mind becomes beve and slower, even deeper,

690
02:26:08.799 --> 02:27:11.280
relax so very slow his stomach, peace fall in your stomach.

691
02:27:33.399 --> 02:28:07.520
You're back. Notice Notice how relaxed you'd now feel in

692
02:28:07.680 --> 02:28:40.399
the hole of your back. You spy from your brain

693
02:28:40.879 --> 02:28:48.680
all the way down the middle of your back, sending

694
02:28:49.000 --> 02:29:12.239
and receiving millions of messages every day, deep coomfort increasing

695
02:29:22.760 --> 02:30:29.120
deeply eaxed uns, legs, spreading those signals down a spine

696
02:30:29.239 --> 02:30:52.120
or cord into air. Every part of your body, your

697
02:30:52.239 --> 02:31:40.760
shins and your calf muscles were elbows. Feelings of peace

698
02:31:43.680 --> 02:31:57.639
and tranquility spreading through your body, tips of your toes,

699
02:32:01.920 --> 02:32:13.319
to your eyes, your fingers, all the way till you

700
02:32:13.479 --> 02:33:23.520
lower back. I thinker, Rea the thinker, peace drifting mind

701
02:33:27.120 --> 02:33:50.760
just wandering away, happy to let go, let go completely,

702
02:33:53.159 --> 02:34:51.120
let go, so tranquil, the whole body enjoying a sense

703
02:35:15.879 --> 02:37:16.120
listening God, heph more he enjoying the space, this space

704
02:37:19.159 --> 02:37:20.360
of peace.

705
02:37:23.479 --> 02:39:27.120
And safety, so fary, relaxed, letting go.

706
02:39:45.040 --> 02:39:52.680
Maybe we can just focus on the different parts of

707
02:39:52.799 --> 02:40:26.799
your body, just to notice you fool head and your

708
02:40:26.840 --> 02:41:33.040
eyes mutual, so loose, noticing in the sense of complete freedom,

709
02:41:45.120 --> 02:43:42.360
absolute freedom, pies fall energy, peace, to breathe, so much

710
02:43:42.799 --> 02:44:53.000
easier loose. You may have or may not have noticed

711
02:44:57.719 --> 02:45:59.319
your mind drifting peaceful me any even more deeply in

712
02:45:59.479 --> 02:46:17.920
the current brick chef total bliss for pace, blissh pace

713
02:46:46.520 --> 02:48:01.719
terreft o to pace, come.

714
02:48:07.000 --> 02:49:03.200
So calm, let him go, peace with mind.

715
02:48:57.040 --> 02:50:01.280
Rex forty So relax c relaxed. Your body feels almost invisible,

716
02:50:16.479 --> 02:51:37.000
so very relaxed. I'm peaceful, so pace rel likes and

717
02:51:37.120 --> 02:51:44.440
you could start to notice that you are feeling more relaxed.

718
02:51:47.440 --> 02:51:57.239
Even though I've not purposely focused your mind upon that

719
02:51:58.520 --> 02:52:03.479
sense of so called comfort that is growing within you

720
02:52:04.120 --> 02:52:12.559
throughout your body, and your mind starts to slow down,

721
02:52:17.479 --> 02:52:24.719
and that could be almost in recognition of I guess

722
02:52:25.079 --> 02:52:37.639
my speech not being particularly fast, and things just generally

723
02:52:39.239 --> 02:52:50.280
feel calmer. Just by listening to my voice, you give

724
02:52:50.319 --> 02:52:57.239
yourself an opportunity to take a break from the day,

725
02:52:59.360 --> 02:53:06.920
take a break from your life as it is, and

726
02:53:07.040 --> 02:53:14.799
to give yourself a rest, giving yourself permission to take

727
02:53:14.879 --> 02:53:20.440
some time off, and to allow your body to relax

728
02:53:22.159 --> 02:53:31.360
and allow your mind to slow down, which in turn

729
02:53:32.680 --> 02:53:37.760
releases the tension and he stresses that you had in

730
02:53:37.799 --> 02:53:47.639
your body. It's almost as if the parts of your

731
02:53:47.639 --> 02:53:59.639
body just open up, allowing the negativity out and at

732
02:53:59.680 --> 02:54:08.000
the same time replacing that negativity with positive heathing energy,

733
02:54:11.079 --> 02:54:15.680
which then fills your body up and your mind to

734
02:54:17.319 --> 02:54:35.719
also starts to appreciate those feelings of increasing confidence, an

735
02:54:35.799 --> 02:54:52.920
almost uplifting feeling, positive healing, an energy that spreads through

736
02:54:52.959 --> 02:55:03.639
your body like a wave of comfort, and all this

737
02:55:03.959 --> 02:55:16.040
comes and just allowing yourself a few minutes, maybe half

738
02:55:16.079 --> 02:55:19.920
an hour, however long you want it to be, to

739
02:55:20.239 --> 02:55:34.079
just rest and allow your mind and your body to

740
02:55:34.200 --> 02:55:51.239
almost reset itself to the settings of comfort and relaxation, calmness,

741
02:55:55.040 --> 02:56:04.440
which allows more room for feelings of pleasure and happiness

742
02:56:08.440 --> 02:56:17.559
to move around your body and into your mind, almost

743
02:56:18.079 --> 02:56:22.680
as if your mind and your body are sinking together,

744
02:56:26.920 --> 02:56:36.680
almost mirroring each other with that growing positivity and calmness,

745
02:56:41.680 --> 02:56:48.920
And it feels nice. It really does feel nice to

746
02:56:49.079 --> 02:56:54.920
know that you are the one that has allowed yourself

747
02:56:58.239 --> 02:57:10.479
to feel more comfort and to experience more of this

748
02:57:12.280 --> 02:57:28.239
deep relaxation spreading throughout your body. And as I focus

749
02:57:29.000 --> 02:57:34.959
on each part of your body, you can notice that

750
02:57:34.959 --> 02:57:52.079
that part becomes even more relaxed just by focusing on it.

751
02:57:52.079 --> 02:58:01.719
It becomes even more calm and comfortable just by focusing.

752
02:58:05.760 --> 02:58:11.879
And as I move down your body, starting at your head,

753
02:58:14.200 --> 02:58:20.959
the parts that you've already focused on will continue to

754
02:58:21.079 --> 02:58:28.760
relax deeply, and those parts that we've not yet focused

755
02:58:28.799 --> 02:58:42.159
on or just automatically release any remaining tension in anticipation

756
02:58:42.559 --> 02:58:55.559
of even more comfort about to come. Now, I'm going

757
02:58:55.639 --> 02:59:02.559
to start by focusing on your forehead, just being aware

758
02:59:02.920 --> 02:59:11.879
of the feelings of your forehead and any background sounds

759
02:59:13.239 --> 02:59:18.159
like mister Herbert the pigeon can just allow you to

760
02:59:18.280 --> 02:59:25.559
feel even more relaxed. Just means you're in the moment.

761
02:59:28.680 --> 02:59:34.639
This isn't this isn't a sterile environment. This is the world.

762
02:59:37.440 --> 02:59:43.520
I live in the countryside, so there's lots of nature

763
02:59:44.040 --> 02:59:54.559
sounds around. So as you focus on your forehead, just

764
02:59:54.760 --> 03:00:04.840
notice how it becomes even more relaxed as you focus

765
03:00:04.879 --> 03:00:13.600
only on my voice and that part of your body.

766
03:00:14.520 --> 03:00:22.799
Moving down to your eyes, Focusing on your eyes, noticing

767
03:00:25.280 --> 03:00:35.040
how your eyelids feel so heavy yet so light at

768
03:00:35.040 --> 03:00:41.520
the same time, and all the muscles around your eyes

769
03:00:41.760 --> 03:00:56.239
relaxing completely. Moving your focus down to your mouth, your lips,

770
03:00:56.639 --> 03:01:03.280
your tongue, your teeth, and your gums, the whole of

771
03:01:03.440 --> 03:01:18.399
your mouth relaxing, calm and lease. As you focus now

772
03:01:19.040 --> 03:01:25.879
on your jaw, not just the parts of your jaw

773
03:01:26.040 --> 03:01:30.479
near your mouth and your chin, but all the way

774
03:01:30.559 --> 03:01:36.920
up the size of your face to your ears, the

775
03:01:37.200 --> 03:02:05.360
hole of your jaw, feeding more relaxed, calm. Focusing on

776
03:02:05.399 --> 03:02:10.799
your neck, the front of your neck and your throat

777
03:02:13.000 --> 03:02:23.799
relaxing and loose and calm. The sides of your neck,

778
03:02:25.840 --> 03:02:34.079
the right and left side of your neck, relax and

779
03:02:34.319 --> 03:02:48.000
loose and calm. And now the back of your neck.

780
03:02:51.239 --> 03:03:01.239
Focusing on the back of your neck can go of

781
03:03:01.440 --> 03:03:08.360
any tension that may have been there before and enjoying

782
03:03:08.719 --> 03:03:21.719
that sense of increasing comfort and release that you can

783
03:03:21.760 --> 03:03:32.920
experience in the back of your neck, moving down your

784
03:03:33.000 --> 03:03:40.360
back and moving either side of your spine right from

785
03:03:40.399 --> 03:03:45.760
the top of your back all the way down to

786
03:03:45.840 --> 03:03:58.120
the bottom of your back down to your lower back,

787
03:04:03.200 --> 03:04:10.239
and as you move up and down your spine, you

788
03:04:10.319 --> 03:04:17.479
can feel the muscles either side of your spine relaxing

789
03:04:18.120 --> 03:04:31.559
even more. And as those muscles relax, that sense of

790
03:04:31.760 --> 03:04:42.479
comfort starts to spread outwards from your spine into both

791
03:04:42.639 --> 03:04:49.840
sides of your back, the top of your back, the

792
03:04:49.879 --> 03:04:58.280
middle and your lower back. And as you scan gently

793
03:04:58.799 --> 03:05:06.159
and slowly up and down your back, there's the muscles

794
03:05:06.319 --> 03:05:11.440
in the top of your back relax and become looser.

795
03:05:15.760 --> 03:05:21.760
The muscles in the middle of your back also seem

796
03:05:21.879 --> 03:05:31.399
to just almost divide from each other, separating and almost melting,

797
03:05:37.159 --> 03:05:43.159
and in your lower back there seems to be an

798
03:05:43.200 --> 03:05:57.440
extra special feeling of comfort. The spreads into your hips,

799
03:06:00.079 --> 03:06:07.639
down your lower back, get into your hips, into the

800
03:06:07.719 --> 03:06:16.479
area where your cosicks are, and into your buttocks, and

801
03:06:16.559 --> 03:06:25.799
all those muscles that spread from your lower back into

802
03:06:25.840 --> 03:06:39.440
your hip area, start to melt, start to really let go.

803
03:06:45.879 --> 03:06:50.959
I don't even nowhere about to focus on your shoulders.

804
03:06:52.600 --> 03:06:59.760
Your back and your spine will continue to let go,

805
03:07:02.680 --> 03:07:18.360
continue to relax so calmly. And as you focus on

806
03:07:18.440 --> 03:07:31.360
your shoulders, you may notice that they're already feeding really loose,

807
03:07:36.159 --> 03:08:02.040
they're already feeding calm, and they're feeding those muscles. The

808
03:08:02.280 --> 03:08:14.719
move from your neck into your shoulders feel so soft

809
03:08:18.000 --> 03:08:43.600
and gentle, so smooth and calm, and the feeling in

810
03:08:43.639 --> 03:08:58.440
your shoulders seens to spread deep into your shoulders, that

811
03:08:58.799 --> 03:09:07.719
sense of relax station, not just traveling deeply into your muscles,

812
03:09:11.120 --> 03:09:24.040
but also relaxing the bones and moving all the way

813
03:09:24.280 --> 03:09:33.040
to underneath your arms, relaxing a whole area between the

814
03:09:33.120 --> 03:09:42.840
tops of your shoulders and underneath your arms. He Then

815
03:09:47.680 --> 03:10:00.559
you feel so relaxed and comfortable in your shoulders. Who

816
03:10:00.920 --> 03:10:22.840
sends that deep healing message into your arms And you

817
03:10:22.959 --> 03:10:28.680
may feel almost as if your arms are not even there,

818
03:10:30.159 --> 03:11:22.120
because they're so relaxed, so deeply relaxed, so so calm.

819
03:11:07.200 --> 03:11:07.280
So.

820
03:11:13.959 --> 03:11:29.079
Pose not feeling spreading all the way down your arms

821
03:11:31.799 --> 03:11:57.799
to your elbows, including your elbows circumforts, spreads or away

822
03:12:00.479 --> 03:12:20.719
intoists are forearments induists so heavy, yet at the same

823
03:12:21.920 --> 03:13:07.680
time slight and gentle. Fully you see now on your hands,

824
03:13:29.360 --> 03:14:00.959
my hands, so peaceful in your hands, there's a sense

825
03:14:01.079 --> 03:14:27.079
of real peace. It just seems to feel so familiar

826
03:14:30.520 --> 03:15:03.000
when your hands relax deeply, hm eles the thing is.

827
03:15:34.840 --> 03:16:39.719
A thing, is sadles your thing, your tips, moving your

828
03:16:39.799 --> 03:17:09.159
attention to the front of your body, so comfortable, make

829
03:17:09.319 --> 03:18:36.920
then new. Focus your legs, what muscles in your thighs,

830
03:18:53.520 --> 03:19:31.520
your knees, so relax, calf mussels and just shins.

831
03:19:34.600 --> 03:21:47.479
For perzy day four, fathing your feet, sir, peaceful.

832
03:21:48.959 --> 03:22:46.559
So calm, so peaceful, sircom.

833
03:22:34.520 --> 03:23:10.200
So peaceful, sycom so peace for RelA sin peace fall calm,

834
03:23:18.200 --> 03:23:25.799
lading that deep relaxation, to spread your chest, in your stomach,

835
03:23:29.559 --> 03:23:57.280
so letting go of everything. So I'm gonna start counting

836
03:23:57.399 --> 03:24:09.120
down now, from twenty down to one. You can imagine

837
03:24:09.159 --> 03:24:13.239
in a way it's like just walking down some steps

838
03:24:14.840 --> 03:24:19.200
and each step or twenty steps, and each step represents

839
03:24:20.440 --> 03:24:33.520
a level of comfort, each step represents a deepening of

840
03:24:33.559 --> 03:24:44.319
that comfort, and the furvies you walk down those steps

841
03:24:44.440 --> 03:24:56.719
that are deeper and more relaxed, you feel So starting

842
03:24:56.840 --> 03:30:28.600
with number twenty twenty, nineteen, eighteen, seventeen sixteen three fourt

843
03:30:29.079 --> 03:33:47.120
four see too well fa fight.

844
03:34:52.120 --> 03:35:53.280
No hi.

845
03:35:54.719 --> 03:40:05.200
Fight sefi five four.

846
03:41:07.000 --> 03:45:28.719
Four one.

847
03:45:35.079 --> 03:45:52.079
And now as you focus on your eyes, we're gonna

848
03:45:52.159 --> 03:46:03.639
count down from ten douts one. Focus in just on

849
03:46:03.760 --> 03:46:14.719
your eyes, your eyelids, the muscles around your eyes, your

850
03:46:14.799 --> 03:46:34.079
eye waves themselves, a whole area that makes up your eye.

851
03:46:34.719 --> 03:46:42.280
And as we count down from ten down to one,

852
03:46:42.520 --> 03:46:55.559
whilst focus in on your eyes, you'll become twice is

853
03:46:55.680 --> 03:47:07.159
relaxed with each nothing but counting down, and you may

854
03:47:07.200 --> 03:47:17.200
find the all you want to do is just drift

855
03:47:17.239 --> 03:47:26.680
off to sleep. And if that's what you want, then

856
03:47:26.920 --> 03:47:39.559
just allow yourself to do that. Now, focus in on

857
03:47:39.639 --> 03:47:47.000
your eyes. I'm going to begin counting down from ten

858
03:47:47.319 --> 03:50:00.200
down to one right now. Two nine eight seven u

859
03:50:37.959 --> 03:52:00.879
u y five.

860
03:53:11.360 --> 03:55:48.799
Four three two.

861
03:56:59.239 --> 03:57:18.280
One hm. So counting down from ten to one ten

862
03:57:20.200 --> 03:57:49.399
nine eight seven six five four three two one. And

863
03:57:49.559 --> 03:57:52.959
maybe that was a bit too quick in order to relax.

864
03:57:54.159 --> 03:57:58.440
Maybe it's a bit too fast for you to notice

865
03:57:58.639 --> 03:58:06.760
the harming of your body, maybe even a little bit

866
03:58:06.799 --> 03:58:10.840
of pressure there, Like you're counting down from ten to one.

867
03:58:11.000 --> 03:58:14.399
Would you expect me to do man, expect me to

868
03:58:14.399 --> 03:58:18.520
just STI go with floppy just because you're counting down.

869
03:58:23.959 --> 03:58:27.280
If you try it again, but this time, I go

870
03:58:27.440 --> 03:58:34.840
this lower. This time, as you focus on the whole

871
03:58:34.920 --> 03:58:41.159
of your body before we focus on your legs. Just

872
03:58:41.399 --> 03:58:51.399
notice how your body does start to feel more relaxed

873
03:58:56.120 --> 04:00:33.000
with every number that I count ten, nine, eight, seven, six, five, four, three, two, one,

874
04:00:44.319 --> 04:00:50.040
And just notice how how you feel, generally, how your

875
04:00:50.040 --> 04:01:04.959
body feels. It's not necessarily even about counting down from

876
04:01:05.000 --> 04:01:12.680
ten to one. It's that space that you have, that

877
04:01:15.280 --> 04:01:36.200
space between being active physically or mentally to just sitting

878
04:01:36.440 --> 04:01:41.239
or lying down, just being there, not doing anything, not

879
04:01:41.520 --> 04:01:48.559
saying anything, not deeding to think about anything. So it

880
04:01:48.639 --> 04:01:52.239
opens up a space, you know, a bit of a space,

881
04:01:53.200 --> 04:02:03.479
a gap. The more I cam down from ten to one,

882
04:02:04.600 --> 04:02:12.920
the bigger that gap becomes. So there's that gap of calmness,

883
04:02:14.120 --> 04:02:30.239
of comfort, relaxation. It's a nice feeling, and it moves

884
04:02:31.360 --> 04:02:41.280
those stresses or discomforts physically or emotionally, moves them away.

885
04:02:48.040 --> 04:02:49.440
Allows you.

886
04:02:51.719 --> 04:02:52.319
To just.

887
04:02:55.239 --> 04:03:01.959
Slow down. Someone count again from ten down to one,

888
04:03:02.360 --> 04:03:12.600
and notice that gap widening, the gap, and as it widens,

889
04:03:12.680 --> 04:03:19.079
it's almost like the stress and attention falls into the gap,

890
04:03:32.680 --> 04:04:40.440
gives you that distance, that space. Now ten nine, eight, seven, six, five, four.

891
04:04:58.280 --> 04:05:44.639
Three two one.

892
04:05:45.319 --> 04:06:06.799
And how did your body feel? Can you notice that?

893
04:06:06.799 --> 04:06:43.479
Do you feeling calmer? Do you feeling more relaxed? As

894
04:06:43.520 --> 04:07:03.840
we now focus on your legs, just your legs, We're

895
04:07:03.920 --> 04:07:23.840
just going to start with focusing on your thighs. Of course,

896
04:07:23.920 --> 04:07:28.799
it's not the most exciting thing to be doing, because

897
04:07:32.280 --> 04:07:35.120
I'm sure like most of your body is not not

898
04:07:35.280 --> 04:07:47.639
going on right now. Just focusing on the whole of

899
04:07:47.680 --> 04:07:54.200
your thighs, the tops of your thighs, the sides of

900
04:07:54.239 --> 04:08:01.200
your thighs, the bottoms of your thighs, your outer thighs,

901
04:08:01.200 --> 04:08:06.159
and your inner thighs. Basically the whole of your thigh

902
04:08:06.239 --> 04:08:15.040
that leads into your hip and it goes down to

903
04:08:15.200 --> 04:08:29.239
your knee joints. Now, this is a big area. It's

904
04:08:29.280 --> 04:08:34.799
a very heavy area. It's very strong, probably the strongest

905
04:08:35.760 --> 04:08:48.959
muscles in your body or in your thighs. But I

906
04:08:49.040 --> 04:08:57.520
don't think we perhaps will give enough attention to our thighs.

907
04:09:03.280 --> 04:09:14.040
Perhaps we don't acknowledge how important our thighs are to

908
04:09:14.200 --> 04:09:34.840
our lives, how much they actually do for us all

909
04:09:34.920 --> 04:09:45.399
for our lives. And it may seem sound really weird,

910
04:09:45.440 --> 04:09:53.920
but I think that all of our body parts, especially

911
04:09:53.959 --> 04:10:01.600
our thighs, need some TLC, a bit of love shown,

912
04:10:02.600 --> 04:10:20.799
a bit of acknowledgement, thank you, gratitude for what our

913
04:10:20.959 --> 04:10:30.319
thighs do for us. And I know this may sound

914
04:10:30.360 --> 04:10:36.639
a bit strange. Maybe you think, why am I sure

915
04:10:36.680 --> 04:10:39.239
that I should be able in the garden hugging a

916
04:10:39.319 --> 04:10:47.719
tree or something. Wow, it's hard to set a microphone

917
04:10:47.799 --> 04:10:50.879
up on a tree. That's why I'm doing this indoors.

918
04:10:50.879 --> 04:10:54.440
Otherwise I would be outside hugging a tree. Now I

919
04:10:54.479 --> 04:11:03.239
can't see the television from the tree. If you move

920
04:11:03.319 --> 04:11:13.200
down to your knees gain such an important part. And

921
04:11:13.239 --> 04:11:17.760
I think we don't necessarily I'll speak for myself here.

922
04:11:20.159 --> 04:11:25.280
I don't necessarily appreciate all that my knees do for

923
04:11:25.399 --> 04:11:31.920
me until I have a problem with my knee. It's occasionally,

924
04:11:31.959 --> 04:11:36.920
if I ever maybe i'll bash it or it's aching

925
04:11:37.079 --> 04:11:43.520
for some reason. It's then that I realize how much

926
04:11:43.600 --> 04:11:48.040
it does. You know, the benefit of being able to

927
04:11:48.159 --> 04:11:58.159
use my legs without any kind of physical discomfort is

928
04:11:58.200 --> 04:12:07.440
a beautiful thing that's possibly not appreciated until it's temporarily removed.

929
04:12:08.079 --> 04:12:15.159
You know that's comfort. But as you focus on your knees,

930
04:12:17.239 --> 04:12:22.920
regardless of how your knees feel, you can have that

931
04:12:23.120 --> 04:12:29.360
sense of gratitude and love to your needs for all

932
04:12:29.440 --> 04:12:41.719
that they do for you. And you can still have

933
04:12:41.799 --> 04:12:46.040
that attention on your thighs and maybe notice how your

934
04:12:46.040 --> 04:12:59.920
thighs feel, Maybe notice that they are relaxing more deep

935
04:13:06.840 --> 04:13:11.479
as you focus now on the bottoms of your legs,

936
04:13:11.799 --> 04:13:18.479
your shins, and your calf muscles, the bones between your

937
04:13:18.559 --> 04:13:26.520
knees and your feet incorporate, and of course your ankles

938
04:13:26.520 --> 04:13:36.040
so important. You know, anyone that's had even like the

939
04:13:36.079 --> 04:13:42.959
slightest sprain of an ankle knows how how much we

940
04:13:43.040 --> 04:13:53.319
take our ankles for granted. And it's kind of strange

941
04:13:53.319 --> 04:13:58.200
in a way when you think that. You know, logically,

942
04:13:58.479 --> 04:14:01.600
our wrists are a lot of than the rest of

943
04:14:01.639 --> 04:14:06.319
our arms, which is okay, it doesn't I can't see

944
04:14:06.319 --> 04:14:09.879
any problem with that because we're just picking stuff up.

945
04:14:11.399 --> 04:14:17.040
But our ankles so much thinner than the rest of

946
04:14:17.079 --> 04:14:27.959
our legs, and from a physics perspective or logical even

947
04:14:28.040 --> 04:14:33.760
it doesn't really make sense that all this weight would

948
04:14:33.840 --> 04:14:41.040
ultimately be resting on your ankles then leading to your feet.

949
04:14:45.600 --> 04:14:54.479
That thin area, thin bone. Yeah, it does so much

950
04:14:54.559 --> 04:15:01.639
great work. Supports us, supports our body for a lifetime,

951
04:15:06.360 --> 04:15:15.959
helps us to balance, It helps you to get around

952
04:15:16.040 --> 04:15:25.000
and be mobile. And there's the calf muscles. Of course,

953
04:15:30.079 --> 04:15:32.559
when I was younger, I couldn't see the point in

954
04:15:32.639 --> 04:15:38.639
calf muscles. Didn't seem to do anything. Okay, if I

955
04:15:38.680 --> 04:15:42.639
walked around on tiptoes, then my calf muscles get some work.

956
04:15:44.000 --> 04:15:46.600
But of course that's not true. The calf muscles are

957
04:15:46.600 --> 04:16:00.000
being used whenever we use our legs and your shins

958
04:15:59.719 --> 04:16:08.799
there to protect your lower legs, shaped in a way,

959
04:16:10.639 --> 04:16:22.760
almost as a protector for the bone, leading of course

960
04:16:22.840 --> 04:16:32.959
to your ankles and your feet. But we're not going

961
04:16:33.040 --> 04:16:35.239
to focus on your feet. We're just going to focus

962
04:16:35.239 --> 04:16:41.479
on the legs. And I realize that now that I've

963
04:16:41.520 --> 04:16:46.239
mentioned your feet, you've probably focusing on them miliway, So

964
04:16:46.360 --> 04:16:48.799
maybe I should focus on your feet a little bit.

965
04:16:52.799 --> 04:16:57.239
You can have them in your awareness the same as

966
04:16:57.319 --> 04:17:01.680
you have your thighs in your aware. Even though we

967
04:17:01.760 --> 04:17:05.799
haven't been focusing on your thighs for a few minutes

968
04:17:07.520 --> 04:17:18.360
that we focusing on your ankles, there's still that sensation

969
04:17:18.639 --> 04:17:33.959
of comfort in your thighs, and this that movement of

970
04:17:34.319 --> 04:17:43.760
energy because the thighs hold lots of different sensations. Of course,

971
04:17:43.799 --> 04:17:48.600
there's the muscles, the big strong muscles that we have

972
04:17:48.760 --> 04:18:02.120
in our thighs. But the skin on the outside of

973
04:18:02.159 --> 04:18:07.520
the thighs, as in the outside of all of our body,

974
04:18:08.280 --> 04:18:19.879
can be very sensitive, sensitive to the touch, sensitive to temperature.

975
04:18:26.440 --> 04:18:33.959
And inside your thighs the bones, there's the muscle, there's

976
04:18:34.000 --> 04:18:39.159
the blood, vessels, the arch trees, all this stuff that's

977
04:18:39.360 --> 04:18:48.159
inside your thighs. I guess sometimes it'd be nice if

978
04:18:48.200 --> 04:18:53.079
you could actually put your fingers inside your thighs and

979
04:18:53.120 --> 04:18:59.000
a message, so you can message on the outside, of course,

980
04:18:59.719 --> 04:19:03.239
but able to get deep into the muscles, to be

981
04:19:03.280 --> 04:19:08.440
able to just massage inside your thighs, message in the

982
04:19:08.520 --> 04:19:17.239
bones of your leg, massage in or the veins, and

983
04:19:17.440 --> 04:19:27.879
just gently healing your thighs and you can move down

984
04:19:29.920 --> 04:19:35.000
message and inside your knees, just message in those bones,

985
04:19:35.959 --> 04:19:43.040
but with healing fingertips, spreading that healing energy deep into

986
04:19:43.120 --> 04:19:52.600
the choints of your knees. Of course, there's the back

987
04:19:52.799 --> 04:19:57.879
of your your knee or the inside crease where your

988
04:19:57.959 --> 04:20:05.760
knee is it's a really sensitive area, really feels very

989
04:20:05.879 --> 04:20:10.639
nice when you stroke it. That might be because it's

990
04:20:10.680 --> 04:20:16.000
an area that's not really touched very often. It's almost

991
04:20:16.079 --> 04:20:22.399
like a hidden part, that crease in your legs. It's

992
04:20:22.440 --> 04:20:29.559
almost it's like a part that has a sensitivity, which

993
04:20:29.600 --> 04:20:40.079
is a little bit different. Of course, it's protected by

994
04:20:40.120 --> 04:20:51.559
your legs. So you can imagine putting your fingers into

995
04:20:51.639 --> 04:21:01.360
that crease in your legs that fall in between your legs.

996
04:21:02.040 --> 04:21:06.680
You can just message with your fingertips. Imagine your fingertips

997
04:21:06.719 --> 04:21:17.360
going inside message in the muscle tissue. You can of

998
04:21:17.360 --> 04:21:24.520
course feel the bones of your knees healing through your fingertips.

999
04:21:31.840 --> 04:21:37.200
And then as you go down to your calf muscles,

1000
04:21:37.559 --> 04:21:39.360
and that's the part I'd like to be able to

1001
04:21:40.120 --> 04:21:47.479
really put my fingertips deep inside my calf muscles, massage

1002
04:21:47.559 --> 04:21:56.639
in every single tissue of that muscle, healing every part,

1003
04:22:02.600 --> 04:22:08.719
and then doing the same for my shins, massage in

1004
04:22:09.559 --> 04:22:17.319
gently stroking the bones, gently stroking them, hewing a loving way,

1005
04:22:18.559 --> 04:22:25.000
because they deserve to be treated as the precious bones

1006
04:22:25.040 --> 04:22:29.719
that they are, Because our legs are so precious as

1007
04:22:29.760 --> 04:22:34.479
in all the other parts of our body. The more

1008
04:22:34.520 --> 04:22:48.639
precious of anyture on the planet. When when you start

1009
04:22:48.799 --> 04:23:00.719
to think about your legs in this way, it can

1010
04:23:00.959 --> 04:23:10.440
change your perspective. It might sound a bit a bit

1011
04:23:10.719 --> 04:23:16.239
silly to start with the idea of having love for

1012
04:23:16.280 --> 04:23:25.639
your legs, showing appreciation for your fighs, wanting to be

1013
04:23:25.680 --> 04:23:32.280
able to put your hands in your thighs the massage

1014
04:23:33.040 --> 04:23:38.680
the muscles and the bones, and to get your fingers

1015
04:23:38.879 --> 04:23:48.639
deep in there, releasing all tension, just to show how

1016
04:23:48.760 --> 04:23:56.159
much you care about your legs, how much you care

1017
04:23:56.520 --> 04:24:04.520
for what your legs do for you regularly, your knees,

1018
04:24:04.799 --> 04:24:18.040
your calves, your ankles, the strength of your ankles, considering hell,

1019
04:24:18.840 --> 04:24:22.360
I thin they are compared to the rest of your legs,

1020
04:24:22.479 --> 04:24:36.200
especially your thighs. Yeah, they're so strong, so flexible, absolutely

1021
04:24:36.440 --> 04:24:48.280
amazing things. Your ankles are truly a gift because of

1022
04:24:48.319 --> 04:24:59.600
what they do for you, supporting all that weight, regardless

1023
04:24:59.639 --> 04:25:03.680
of how what weight you are, even if you're only

1024
04:25:03.920 --> 04:25:08.879
eight stone, there's still a lot of weight for these

1025
04:25:09.239 --> 04:25:15.760
little ankles. Now, I'm a lot heavier than eat stone

1026
04:25:17.360 --> 04:25:26.520
double back, yet my ankles support my body all the time.

1027
04:25:30.239 --> 04:25:32.200
Whether they do give off a.

1028
04:25:32.239 --> 04:25:37.719
Sigh of relief when I sit down. That's got my

1029
04:25:37.719 --> 04:25:47.479
whole legs to my feet feet also go my toes clap.

1030
04:25:48.680 --> 04:26:06.680
I'm so happy.

1031
04:26:09.200 --> 04:26:18.440
Your legs really are amazing. And I know there talking

1032
04:26:18.479 --> 04:26:24.760
about talking about your legs is probably possibly one of

1033
04:26:24.840 --> 04:26:29.159
the most most boring things you've ever heard anyone say.

1034
04:26:30.040 --> 04:26:37.520
Possibly you're boring or not. Everything I said is true.

1035
04:26:39.959 --> 04:26:54.840
Your legs are amazing. Your legs deserve not just respect,

1036
04:27:00.680 --> 04:27:13.000
they deserve to relax deeply. They deserve to take some

1037
04:27:13.200 --> 04:27:19.239
time out of the day to just let go completely.

1038
04:27:37.159 --> 04:27:55.000
The legs really can relax. And because the legs are

1039
04:27:55.159 --> 04:28:00.440
so such a most you know, very important part of

1040
04:28:00.559 --> 04:28:04.559
your body and your relax relegs, the rest of your

1041
04:28:04.600 --> 04:28:24.200
body also naturally follows in that journey of comfort. I

1042
04:28:24.239 --> 04:28:29.440
can feel it in my hips. My hips feel really loose,

1043
04:28:32.680 --> 04:28:34.200
and also my lower.

1044
04:28:33.920 --> 04:28:34.520
Back as well.

1045
04:28:36.559 --> 04:28:42.280
My lower back really feels it feels stretched, even though

1046
04:28:42.319 --> 04:28:46.000
I'm just sitting in a chair and there's no stretching

1047
04:28:48.680 --> 04:28:51.879
as far as I'm aware that I'm doing. It's almost

1048
04:28:51.879 --> 04:28:55.680
as if the muscles are just relaxed so much that

1049
04:28:55.799 --> 04:29:03.520
there is a natural stretch as the tension has reduced

1050
04:29:04.239 --> 04:29:22.920
a lot. And I'm now going to count down from

1051
04:29:23.520 --> 04:29:32.559
ten downs to one, and you can continue to fill

1052
04:29:34.360 --> 04:30:10.559
wonderfully relaxed ten nine, eight, seven, six, five four three

1053
04:30:11.040 --> 04:30:31.719
tube what relax? So I'm just going to count down

1054
04:30:33.200 --> 04:30:37.920
from five down to one, and as a countdown, if

1055
04:30:37.959 --> 04:30:45.040
you just focus on the numbers, just the numbers counting down,

1056
04:30:46.079 --> 04:30:55.239
and notice how you feel in this moment as you

1057
04:30:55.360 --> 04:31:02.879
hear the numbers counting down, knowing that those numbers counting

1058
04:31:02.959 --> 04:31:13.159
down represents you feeling calmer, not just in your body,

1059
04:31:13.280 --> 04:31:21.680
but also relaxing your mind. I'll just notice how you feel.

1060
04:31:22.520 --> 04:31:28.479
There's nothing to do, there's nothing to say, there's nothing

1061
04:31:28.559 --> 04:32:20.239
to think about, starting with number five, four three two one.

1062
04:32:21.040 --> 04:32:33.479
And as you notice the gradual letting go the tension

1063
04:32:33.719 --> 04:32:40.920
in your body, you may also begin to notice and

1064
04:32:41.000 --> 04:32:50.040
be aware of how your mind is starting to slow down.

1065
04:32:52.479 --> 04:32:58.879
This is just a natural thing that happens. It's not

1066
04:32:59.079 --> 04:33:04.279
really a special procedure. It's just natural. Because is your

1067
04:33:05.560 --> 04:33:11.639
body relaxes, your mind also starts to relax. And the

1068
04:33:11.639 --> 04:33:15.319
more your mind relaxes, the more your body relaxes. It's

1069
04:33:15.439 --> 04:33:25.759
just a continuous circle of relaxation. And there is that

1070
04:33:26.919 --> 04:33:34.799
calmness that comes from relative quietness. You know, even even

1071
04:33:34.799 --> 04:33:41.799
if there's background sounds either your side online, it's still

1072
04:33:42.279 --> 04:33:47.560
going to be quite calm. You know, you haven't got

1073
04:33:47.560 --> 04:33:52.759
the television on, there's no music in the background unless

1074
04:33:52.759 --> 04:34:00.200
you're listening to the recorded with music. Of course, you're

1075
04:34:00.360 --> 04:34:02.520
very likely not going to be sitting in a room

1076
04:34:02.520 --> 04:34:07.159
with other people. Of course you might be, but generally

1077
04:34:07.279 --> 04:34:10.599
it's more ideal if you can do this on your own,

1078
04:34:12.119 --> 04:34:22.279
so no distractions, and when you stop thinking about stuff,

1079
04:34:28.759 --> 04:34:39.080
relaxation automatically rises. A sense of comfort starts to grow,

1080
04:34:43.520 --> 04:34:50.240
and without trying to build it up into something fantastical,

1081
04:34:54.040 --> 04:35:03.000
something magical, this is just a natural process, something that's

1082
04:35:03.959 --> 04:35:13.799
easy to accomplish. In fact, it's almost the sense of

1083
04:35:13.919 --> 04:35:20.000
relaxing completely happens really when you put no.

1084
04:35:20.080 --> 04:35:22.200
Effort into it.

1085
04:35:22.200 --> 04:35:27.919
It's not something that you can really force. It's something

1086
04:35:28.040 --> 04:35:38.840
that happens naturally. And part of the process of this

1087
04:35:39.080 --> 04:35:51.080
recording and others is simply two allow you to take

1088
04:35:51.119 --> 04:36:06.000
advantage of this space, this time, to just let go,

1089
04:36:09.119 --> 04:36:17.360
to just be here, to be in tune with how

1090
04:36:17.439 --> 04:36:30.319
you feel, yet with the intention one of wanting to

1091
04:36:30.360 --> 04:36:41.720
relax deeply and maybe even to fall asleep, depending on

1092
04:36:42.240 --> 04:36:48.639
what it is that you wish for yourself in this moment.

1093
04:36:55.599 --> 04:37:05.000
As we know, relaxing is the majority of the process

1094
04:37:05.080 --> 04:37:10.279
of fallen asleep. The actual falling asleep part is the

1095
04:37:10.400 --> 04:37:18.200
tiny bit at the end. The deeper relaxed you become,

1096
04:37:22.119 --> 04:37:40.119
the easier you find yourself drifting. You can also, if

1097
04:37:40.119 --> 04:37:56.159
you choose stay focused on my voice and really enjoy

1098
04:37:56.919 --> 04:38:26.080
the process, gradually relaxing each muscle in your body effortlessly

1099
04:38:33.119 --> 04:39:01.080
and just observing the sensation of letting go completely. This time,

1100
04:39:01.159 --> 04:39:09.720
I'm gonna count from six down to one, and you

1101
04:39:09.799 --> 04:39:20.159
can notice your mind calming down more with each number

1102
04:39:22.080 --> 04:39:33.279
you hear me say, naturally, feeling calm and.

1103
04:39:33.400 --> 04:41:04.560
Slow, beeaceful, six, five, four, three.

1104
04:42:11.040 --> 04:42:42.000
What being aware? How you'd mind to slow right down,

1105
04:42:45.240 --> 04:43:08.639
sinking deeply into relaxation. And as you focus on your mind,

1106
04:43:08.919 --> 04:43:21.439
you may notice that there are some thoughts still there,

1107
04:43:21.439 --> 04:43:31.040
maybe some stubborn thoughts that for some reason perhaps need

1108
04:43:31.119 --> 04:43:31.720
your attention.

1109
04:43:38.599 --> 04:43:40.439
That's what you can do is.

1110
04:43:45.520 --> 04:43:58.040
Send love to those thoughts. Sprinkle those thoughts good love

1111
04:44:00.319 --> 04:44:06.240
petals from a flower. Just sprinkle over them petals feel

1112
04:44:06.279 --> 04:44:13.240
go with love towards those thoughts, to let those thoughts

1113
04:44:13.400 --> 04:44:17.639
know that it's a lot of band in the number.

1114
04:44:18.880 --> 04:44:26.720
You just need them to require them to just calm down,

1115
04:44:28.959 --> 04:44:46.400
slow down, quiet down, and now so as you focus

1116
04:44:46.520 --> 04:44:48.880
on those remaining.

1117
04:44:48.479 --> 04:44:52.040
Thoughts as we count down this time.

1118
04:44:51.880 --> 04:44:59.720
From seven down to one, with each number, just a

1119
04:45:00.040 --> 04:45:16.639
sprinkling those flower petals of love, kindness, gratitude over those thoughts,

1120
04:45:21.720 --> 04:45:27.439
which will allow them to just not away and relaxed

1121
04:45:27.520 --> 04:45:41.000
deeply the giver a number, those thoughts will become more

1122
04:45:45.080 --> 04:48:06.319
and more relaxed starting with number seven six four. What

1123
04:48:23.400 --> 04:48:40.119
meed you now that is how relaxed you're feeling in

1124
04:48:40.279 --> 04:48:55.840
your body. You can't focus on your hands.

1125
04:49:01.840 --> 04:49:07.759
Is the more relaxed your hands are, the more relaxed

1126
04:49:08.000 --> 04:49:29.080
your body. And my love this the focus on your

1127
04:49:29.200 --> 04:49:39.479
hands and your fingers. There's nothing needed to be done.

1128
04:49:40.439 --> 04:49:45.520
There's no intrenching of fists or dance in the fingers

1129
04:49:45.639 --> 04:49:54.599
or anything like that. M hm hm, it's just the

1130
04:49:54.840 --> 04:49:58.279
lacing and focusing.

1131
04:49:59.119 --> 04:49:59.880
On your head.

1132
04:50:07.080 --> 04:50:08.360
I just seem how they.

1133
04:50:08.599 --> 04:50:25.000
Feel is the more.

1134
04:50:26.880 --> 04:50:29.680
Relas too hands feel.

1135
04:50:32.840 --> 04:50:37.319
The cormy mind feels, and.

1136
04:50:38.080 --> 04:50:57.520
More conforts you feel about the body. See they have

1137
04:51:01.520 --> 04:51:05.439
poor latist.

1138
04:51:09.200 --> 04:51:10.000
Thank you.

1139
04:51:14.360 --> 04:51:41.080
My starting dread what I said?

1140
04:51:44.599 --> 04:51:45.560
Just the boy.

1141
04:51:47.040 --> 04:51:47.919
Something is.

1142
04:51:52.720 --> 04:51:53.400
The man.

1143
04:51:55.360 --> 04:52:08.400
Che spin a real teach me of that relaxation in

1144
04:52:08.599 --> 04:52:27.479
my hands and fingers. More more relaxed, eased the buck

1145
04:52:35.240 --> 04:52:51.560
and eights down toward amst few. That still relax and

1146
04:52:52.000 --> 04:53:11.000
energy spreading into my hands become that s.

1147
04:53:14.639 --> 04:53:15.479
Each no.

1148
04:53:22.799 --> 04:53:36.759
No, no light, Now one do it?

1149
04:53:33.159 --> 04:53:37.119
Do it?

1150
04:53:37.400 --> 04:53:43.560
Do it thay sported