(music) (10 hours) Whispered Oddities for Deep Rest - 25th September 2025

maybe in a few hours time, perhaps tomorrow, and then by listening regularly, especially if you find like some people do and myself as well. Sometimes I find one particular recording that really resonates with me, and I just listen to it over and over again every morning, every evening. There was this recording from We're going back to about nineteen ninety nine. It wasn't hypnosis, but it was a

guided visualizations. It kind of was hypnosis, really, and I managed to find it again and it still has the same effect on me. And part of it was the person's voice relaxed me. She just felt so peaceful, and I'd look forward to listening to her in the morning and in the evening. And I knew before even pressing the play button that since I've done that, pressed the play button. This is in the days of CD players pressed the play button. In fact, it might have even

been a tape recorder. I'd lie down on the bed and then even without necessarily listening to her words because I had them memorized. Really, it was as if my body knew exactly what to do, and the muscles just almost went into automatic relaxation, and I remember my mind

would slow down. Now now I was listening to this recording in the early days of learning hypnosis and long before I ever made any videos or audio recordings myself, because I didn't start doing that till two thousand and six, I knew, I knew how helpful I found being able to just let go, to have that trust in the person that I'm listening to, knowing that it's going to be just as relaxing, if not more so. Each time

you hear my voice, you may feel the same. Some people have been listening to me for over a decade, maybe not solidly, obviously not twenty four hours a day, but maybe people come back. Some people maybe listen every day. There's something that I do which you may not realize by listening, is when I record these recordings. Now, for example, I also am affected by the words that I say. So if I set you focus on your feet, notice your feet relaxing, I will be focusing on my feet.

I will be noticing my feet relaxing. If I said, focus on your hands, and maybe notice the difference between each hand, Perhaps notice the air in the room, the temperature of the room. On the backs of your hands.

You may start to notice what almost feels like a very light breeze, even though there may not be any type of breeze at all where you are right now, and as you become aware of your hands, I'm also aware of how relaxed my hands our feeling now and when it comes to potentially drifting off to sleep, which may be the reason you're listening. I also feel drousy when I make these recordings. I also notice my mind drifting. In fact, at times I've actually fallen asleep without even noticing,

and I carry on talking. It's suddenly, where I listen back to do the editing, I hear snoring, and I think, I don't remember snoring. I remember talking women was a pick turned up. That's why I sound like when I snore, I get read into the whole experience. I don't know how you feel. How relaxed do you feel in your feet, how relaxed you feel in your hands. I have noticed more and more that the more relaxed, deeper level of comfort you feel, the easier your breathing becomes. It's almost

like that additional muscle relaxation. So this allows you to prove easier without necessarily focusing on your breath. However, being able to notice the ease in which you breathe so naturally breeze so very easily and smoothly. Whenever I imagine my breathing improving, when I've got my eyes closed, I tend to visualize beautiful field with trees and flowers producing all that life giving oxygen. It feels nice to, if nothing else, just taking some time away from everything, enjoying that feeling

of peace, serenity with a joyful heart. Time seems to just drip by, so very slowly, relaxed, so deeply peaceful, completely unattached to any thoughts whatsoever in this moment, completely free.

in the back of your neck, feelings in your wrists, muscles in front of your body, fading.

your sins, and your carfass outbursts. Feelings of peace and tranquility spreading through your body, tips of your toes, to your eyes, your fingers. Wait till you know bad. I'm letting go.

of I guess my speech not being particularly fast, things generally feel calmer. Just by listening to my voice, you give yourself an opportunity to take a break from the day, take a break from your life, as it is, to give yourself a rest, giving yourself permission to take some time off and to allow your body to relax and allow your mind to slow down, which in turn releases the tension and it stresses that you had in your body.

It's almost as if the parts of your body just open up, allowing the negativity out and at the same time replacing that negativity with positive healing energy which then fills your body up and your mind to also starts to appreciate those feelings of increasing confidence and an almost uplifting, feeling, positive healing energy that spreads through your body like a

wave of comfort. And all this comes from just allowing yourself a few minutes, maybe half an hour, however long you want it to be, just rest, allow your mind and your body to almost preset itself to the settings of comfort and relaxation, calmness, which allows more room for feelings of pleasure and happiness to move around your body

and into your mind. Must as if your mind and your body are sinking together, almost mirroring each other, with that growing positivity and calmness, And it feels nice, really does are nice to know that you are the one that has allowed yourself to feel more comfort and to experience more of this deep relaxation spreading throughout your body. And as I focus on each part of your body, you can notice that that part becomes even more relaxed just by focusing on it, becomes even more calm and

comfortable just by focusing. And as I move down your body, starting and your head, the parts that you have already focused on or continue to relax deeply, and those parts that have not yet focused on what just automatically release any remain intention in anticipation of even or more comfort about to come. Now. The start by focusing on your forehead, just being aware of the feelings of your forehead. Any background sounds like mister Herbert the pigeon can just allow

you to feel you're more relaxed. It just means during the moment, this isn't this isn't a sterile environment. This is the world. I live in the countryside, so there's lots of nature sounds around. As you focus on your forehead, just notice how it becomes even more relaxed as you focus only on my voice and that part of your body. Moving down to your eyes, focusing on your eyes, noticing how your eyelids feel so heavy yet so light at the same time, and all the muscles around your eyes

relaxing completely. Moving your focus down to your mouth, your lips, your tongue, your teeth. You comes behore of your mouth, relaxing, calm and loose. As you focus now on your jawel just a part of your jaw near your mouth, your chin, all the way up the size of your face to your ears, of your jaw leading relaxed and calm. Focusing on your neck, the front of your neck, and your throat relaxing and loose and calm, the sides of your neck right and left side, and your leg relaxt and lace and calm.

side of your spine relaxing even more. And as those muscles relax, that sense of comfort starts to spread outwards from your spine into both sides of your back, the top of your back, the middle end your lower back. And as you're scared gently and slowly up and down your back, there's the muscles in the top of your

back relax and become a looser. The muscles in the middle of your back also seemed to just almost divide from each other, separating and almost melting, and in your lower back seems to be an extra special feeling of comfort. The spreads into your hips. Sit down your lower back into your hips, into the area where your cosicks are, and into your buttocks. Always muscles then spread. Bring your lower back into your hip area. Start to melt, start to reading, let go any you know where about to

focus on your shoulders. Back your spy continue until they go. Continue to relax. So call me. As you focus on your shoulders, you may notice they're already feeling really loose. They're already I feel those muscles. Then move from your neck into your shoulders. Feels so soft and gentle, so

sooner and calm. The feeling in your shoulders seems to spread deep into your shoulders and since relaxation, not just traveling deeply into your muscles, also relaxing the butterness and we have our way to underneath your arms, relaxing the whole area between the tops of your shoulders and underneath your arms. He then you just so relaxed and comfortable in your shoulders. Always sense that deep healing message into

your arms. You may feel almost as if your arms are not even that because the son relaxed so deeply relaxed, so.

You can imagine in a way it's like just walking down some steps and each step or twenty steps, and each step represents a level of comfort. Each step represents a deepening of that comfort, and the furthes you walk down those steps that next field. So starting with number twenty twenty, nineteen, eighteen seventeen, sixtyhhhhhhh three scoot four two.

we focus on legs. Just notice how your body does start to feel more next. Every number that I count down ten nine, eight, seven, six, five four threehhh, one, I just notice how how you feel, generally, how your body feels. It's not necessarily even about counting down from ten to one. It's that space that you have, that space between being active physically or mentally. It's just sitting or lying down and just being there, not doing anything,

not saying anything, or needing to think about anything. So it opens up the space, you know, a bit of a space, a gap. And the more I came down from ten to one, the bigger that gap becomes. So there's that gap of calmness, of comfort, relaxation. It's a nice feeling and it moves those stresses or discomforts physically or emotionally moves away. Allows you to just slow down, someone to count the game from ten down to one, and notice that gap widening, the gap and its it widens.

It's almost like that the stress and attention falls into the gap, gives you that distance, that space. Now ten nine, eight, seven, six, five four three, How did you body you feel?

And this is a big area. It's a very heavy area. It's very strong, probably the strongest muscles in your body or in your thighs. But I don't think we need perhaps give enough attention to our thighs. Perhaps we don't they acknowledge how important our thighs are to our lives, how much they actually do for us all through our lives.

And it may seem sound really weird, but I think that all of her body parts, especially her thighs, needs some TLC, a bit of love shown, a bit of acknowledgement, thank you, gratitude for what her thighs do for us. And I know this may sound a bit strange. Maybe you think, why am I surely how should be out in the garden hugging a tree or something. It's hard to send a microphone up on a tree. That's why I'm doing this indoors. I was, I wouldn't be outside

in a dream. I can't see the television for the dream. We moved down to your knees gain such an important part, and I think we don't necessarily I'll speak for myself here, I don't necessarily appreciate all that one needs to do for me until I have a problem with my need's. Occasionally, if I there, maybe i'll bash it. It's aching for some reason. It's then that I realize.

on your thighs. Maybe notice how your thighs is feel maybe notice that they are relaxing more deeply as you focus now on the bottoms of your legs, your sins, your calf muscles, the bones between your knees and your feet incorporate, and of course your ankles.

And from a physics perspective or logical even it doesn't really make sense that all this weight will ultimately be resting on your ankles that lead to your feet in the area thick bone. Yeah, it does so much great work. Supports us, supports our body for a lifetime, helps us to balance, It helps you to get around and be mobile. There's the calf muscles. Of course, when I was younger, I couldn't see the point in calf muscles didn't seem to do anything. Okay, if worked around tiptoes, then my

calf muscles get some work. But of course that's not true. The calf muscles are being used whenever we use our legs in your shins there to protect you'll low legs shaped in a way almost as a protector for the bone, leading of course to your ankles and your feet. We're not going to focus on your feet. We're just going to focus on the legs. And I realize, now I've mentioned your feet, you'll probably focus on anyway. Maybe I

should focus on your feet a little bit. You can have them in your awareness the same as you have your thighs in your awareness. Even though we haven't been focusing on your thighs a few minutes, we're focusing on your ankles, there's still that sensation of comfort in your thighs un there's that movement of energy because the thighs

hold lots of different sensations. Of course, there's the muscles, the big strong muscles that we have in our thighs, but the skin on the outside of the thighs, as in the outside of all of our body, can be very sensitive, sensitive to attached sensitive to temperature, and inside your thighs the bones, there's the muscles, the blood vessels, the ar trees to all this stuff that inside your thighs.

I guess sometimes it'd be nice if you can actually put your fingers inside your thighs and message, so you can message on the outside, of course, be able to get deep into the muscles, to be able to just message inside your thighs, message in the bones.

hidden part a crease your legs. It's almost like a part that.

every single tissue of the muscle, healing every part. And they're doing the same for my shies. Massage in gently stroking the bones, gently stroking them, healing in a loving way because they deserve to be treated. There's the precious bones that they are. Their legs are so precious as they all the other parts of our body, the more precious than any chub on the planet. When you start to think about your legs in its way, it can

change your perspective. It might sound a bit silly to start with the idea of having love your legs, showing appreciation for your thighs, wanting to be able to put your hands in your thighs, massage the muscles and the bones, to get your fingers deep in there, releasing olden just to show how much you care about your legs. M you care for what your legs do for you regularly, your knees, your cans, your ankles, the strength of your ankles considering how thin they are compared to the rest

of your legs, especially your thighs. Yeah, they're so strong, so flexible, absolutely amazing things. Your ankles are truly a gift because of what they do for you, supporting all that weight, regardless of how what weight you are, even if you only eat ate stony, it's still a lot of weight for these little ankles. How a lot of the heavier the mainstone double dome in my an course support my body all the time, or they do give off a sigh of relief and the sick down as

my old legs though my feet feel circo. My toes clap so happy. Your legs really are amazing. I don't know they're talking about. Talking about your legs is probably possibly on the most most boring things I've ever heard anyone say. Possibly boring or not, everything I said is true. Your legs are amazing. Your lex deserve not just respect, They deserve to relax deeply. They deserve to take some time out of the day to just let go completely. Reles really can relax because the legs are so such

a very important part of your body. When you relax legs, the rest of your body also naturally follows in that journey of comfort. I feel in my hips, my hips feel really loose, and also my lower back as well.

down five down to one. And as a countdown, if you just focus on the numbers, just the numbers counting down, and notice how you feel.

that happens. It's not really a special procedure. It's just natural. Because it is your body relaxes, your mind also starts to relax, and the more your mind relaxes, the more your body relaxes. It's just a continuous circle of relaxation. And is that calmness that comes from relative quietness. Even if this background sounds maybe your side or mine, it's still going to be quite calm. You know, you haven't got the television on, there's no music in the background,

unless you're listening to the recorded with music. Of course, you are very likely not going to be sitting in a room with other people. Of course you might be, but generally it's more ideal if you can do this on your own, so no distractions, and when you stop thinking about stuff, relaxation automatically rises. The sense of comfort starts to grow, and without trying to build it up into something fantastical, something magical. This is just a natural process,

something that's easy to accomplish. In fact, it's almost you know, the sense of relaxing completely happens really when you put no effort into it. It's not something that you can

really force. It's something that happens naturally. And part of the process of this recording and others is simply to allow you to take advantage of this space this time, to just let go, to just be here, to be in tune with how you feel, yet with the intention of wanting to relax deeply, that maybe even to fall asleep, depending on what it is that you wish for yourself in this moment. As we know, relaxing is the majority

of the process of falling asleep. The actual fall in the sleep part is the tiny bit at the end. The deeper relaxed you become, the easier you find yourself drifting. You can also, if you choose stay focused on my voice, that really enjoy the process coradually relaxing each muscle in your body effortlessly and just observing the sensation I'm letting go completely this time. I'm gonna count from six down

to one. You can notice your mind calming down more with each number that you hear me saying naterally feeling calm and slow, be peaceful, sex.

You just need them. You require them to just calm down, slow down, quiet down for now. So as you folks, on those remaining thoughts as we count down this time from seven down to one of each number, just imagine sprinkling those flower petals of love, kindness, gratitude over those thoughts, which will allow them to just melt away and relax deeply.

Of every number, those thoughts will become more and more RelA first stop him if not the seven, six, five, I let you now notice how relaxed your feeling in your body. We got to focus on your hands because the more relax your.

drifting drifting again. Started with eight seven s, just back, nothing to think about, nothing to do, nothing to say, and everything just feels calmer. This is your natural state of being. This is how you just normally feel when you take away that other stuff.

way you can actually just love yourself. But in some ways more importantly, you can like yourself, appreciate how you are, a sense of gratitude.

net each every single part of your body. You start to realize that actually that healing energy it's not just entered into your brain, it's become a part of your brain, and the spinal fluid is now mixed with healing energy, not just allowing you to feel so much more relaxed and healthy in this moment, but also you start to realize that actually, what's happening now without a healing, relaxing energy spreading through your body is actually changing your life.

It's actually changing the way you're going to feel, not just now, but tomorrow and the next day. There's your health improves, not just your physical health beyond mental health. Things that you used to bother you in the past, for some reason, no longer have the effect that they used to because something has changed deep within you. Maybe things that used to cause you to feel anger no longer have that power to control you the way they seem to be able to before. As she realize that

you're the one who decides what affects you. You're the one who decides to feel relaxed and calm when you choose to enjoy noticing these natural developments and the healing continue to grow and improve your life day by day. Include a coarse serability to relax so much easier, and sleeping. It's the most natural thing in the world to you because falling asleep is something that you've done so many times.

Those changes within you to continue to flourish and grow, transforming your life in positive, beautiful way, allowing you to move forward in your life in the direction.

going to start noticing when negativity arises. You can just say stop, stop and then negativity turn around and believe your life stop and that negativity would disappear. And did you notice that you feel way more laxed than you probably expected. You can now congratulate yourself because you are the person that has done this. You are the one that's opened your mind up to the simple face. You can feel more relaxed in your body and in your mind.

You've opened your mind up to the birthright of being able to just fall asleep easily when you choose. And that's a nice feeling. Don't you think it feels nice? Doesn't it? To feel calm when they healing energies breading through your body in your mind, to spend time a special place where negativity can no longer enter. Negativity is banned, it's barred, it's not allowed entry. It doesn't it doesn't. This doesn't deserve to be here.

permission to take a break from everything. Endure the only person that can make that decision. You're the only person that can actually tell your mind just relax, to just take some time off so that you can focus on your body, getting to touch me how you feel physically and in the process of this body scared where you focus on different parts of your body, those parts that you focus on and observe, even though you're not purposey requesting for those parts of your body to acts, it's

kind of expected. You expect when.

Maybe you get move your fingers a little bit. You can focus on each one intellectually both hands and you should focus on both of your hands now always seemed to just melt into one. Maybe your hands started left hand and asked as if just fixed together. Now focusing your these.

This is about how you feel, how you can enjoy that sense of comfort and relaxation that comes from letting go and allowing my hands and my fingers to relax you by a message your body. Soone starts off just by placing my hands on the back of your head, just gently, just so you can feel my hands feel like really on you. So you can maybe feel the warmth of my hands on the back of your head.

With my hands the side of your head, not pressing, but just holding there very gently, maybe over your ears, and a little bit on your face, just so you can feel my hands so you can become accustomed to them. And now I'll put my hands on the back of your head again and gently let them slide down on

to the back of your neck. You can feel my hands generally stroke in the back of your neck and start with just so you can get used to the the feeling of my hands on your skin, get accustomed to realize that you're safe, it's all good, it's all fine. And I want to start gently message in the source in the back of your neck with both hands. And this is a very trusting situation really, because our next

is so fragile. To have someone have their hands around your neck in that way and sometimes be problematic for people, which is why messages are quite good, because it allows you to relax and get in touch with trust, to feel peaceful and calm. There's a massage the side of your neck, gently moving from the bottom of your neck. It would be sort of near where your shoulders start. I guess all the way up to your jaw is

kind of area the side of your neck. Of course, it's a lot longer than the front of your neck. And massage in the back of your neck, especially that area where perhaps we hold tension, and there's that area's message. You can actually feel a sense of release in the back of your neck. Maybe you can breathe it out as well, not just how it feels, Notice how you feel. They're moving down to that area between your neck and your shoulders, that musty area, starting to message that area

on both sides. This would be the area that a lot of people would message if they were going to give you like a shoulder message. Even that's not technically the shoulder, but it's a sort of muscles that lead to the shoulders from the neck and again that can hold a tension and stress, and when massaged sometimes a nice deep message is useful, and you decide how deep

that message is. Just allow my knuckles just to dig in to get to those muscles and to really relaxed all the time being firm yet gentle with and just striking down the area to your actual shoulders, moving to the muscles of your shoulders, and maybe initially just pulling up the shoulders a little bit off the table, just to give you a little bit of a stretch of very gently you've got the muscles at the front of

your shoulders the side of the bank. Again, this is the part of thing can really take quite a bit of pressure, quite a bit of needed if if you wish to really release the tension to really get into those muscles and play your fingers in there. You feel really nice sometimes just being stroked gently, being massaged quite strongly, you cannot be beneficial to the real oxlation with the muscles in your shoulders. Now, as you move down your arms, god in one arm at a time, Starting with your

right arm. What I do is I just lift your arm up, just hold it to the side of you the words to be attached, and I just message the tops of your arms all the way down to your forearms into your wrists. Gently massage in the parts, the softer part, which is the underpart of the arm, which leads to the crease in your rowbo the inside. It's much more sensitive skin. Sometimes just having that stroked feel

really nice, pleasurable and relaxing. Now moving down to your right hand, just holding your hand in both of my hands, just pressing gently on the back of your hand, stretching your fingers ever slightly at the same time pressing down and massaging each finger, and then starting to massage the palms and the hand. Just turning the hand gently, stretching

it gently, and actually have in your hand held. It can really be an emotional experience sometimes even if it is a stranger, someone you don't know very well, like a massage person or a therapist. Maybe because it's intimate, they can feel nice, you can feel safe. As I put that right arm back down where it was, do

the same with your left ard, thankfully the same. Massagy the muscles, and you are way down, dear rest striking the inside of your own just being gentle or as firm as you require, and then massaging your left hand, stretching the fingers, gently massaging the pam with your left hand. You feel so so relaxing, psycumpeting. I'll just rest your

left arm back down the starts. That's your back, the biggest part of your body, starting at the top, starting again where you would have been, the area at the top between your shoulders your neck, going back, massage in the.

you cheers. Eventually even get to the spine. We can message the muscles and either side of your spine from the top of your neck or the way down to your lower back. You can do that a few times. Sometimes people would use the knuckle or the you know, the two fingers. Just go your side of the spine almost just push down. You're all the way down to the bottom of the spine, each time releasing tension and opening up the body, stretching your body so that you

feel more relaxed but at the same time rejuvenated. And now I'm going to move to one side, to your right side, and from the bottom of your lips to your pelvis, we're gonna message that area of your Back'll stretch over the other side and I'll pull the muscles gently and massage. Will push from one end that side or way to my side to the middle of the fact to where your spine is. Arge that side of your swine the opposite side are outstanding. It's almost like

you needing bread. There's that big area which is firm, yet lots of there to message. Potentially one of the most important places to actually have a message because you really feel it, really feel the release and the pleasure of having your lower back massage. It releases so much from your body that's not useful starting a heathen process which will continue long after this recording is over. The messaging this part of your body notly feels really good

for you. It's actually fun to do because it is, as I said, like kneading bread, it's a part that you can really get hold of and really massage deeply. If that's your choice. They're are going to move over to the other side of your body and do the same with the opposite part of your lower back. Kneading and message from your side or way to the middle of your back where your spine is pressing and needing

firm and gentle at the same time. It feels so releasing this mixture of pleasure, comfort, release, calmness, relaxation or mixed together. Plus there's that feeling from your stomach because it's being stretched. Even though you're in your stomach now you can feel it being stretched because that the whole area is connected to your stomach. Now we're gonna move or move further up to your top of your body, and we did the same this time, starting with the

upper back. Put my hands forward over and massive massage in that area up to your spine, from the side of your body up to your spine to someone at the message area the muscle tissue wherever fatty tissue even will be possibly from your chest because it's all connected. The chest and the back connect together. I'm going to be massaging and just pulling some of that skin from

your side up. The massage in the area of your upper back all the way into your spine, and then I'll move down a bit and I'll continue with the middle of your back and doing exactly the same thing. There's gentle or as deep as you choes. Now, I'll move or the other side again and do the exact same thing with the top of your back on the other side from m hmm, pretty much underneath your arm, are you really to your spine, and then continue in that all the way down including below you're the middle

of your back. Now, how can I go to your thighs, the backs of your thighs and the size of your thighs, starting with your right leg and lesage the back and the side of your thighs gently and firmly. There's a lot of muscles there. It's an area that can be very tense at times and maybe needs a little bit more pressure than the rest of the body that's up to you. You can gently stroke.

feet and the size of your feet. You can't leeper firm enough so they don't go. Just allow the pleasure that you get from heaving your feet message to just overtake you as I continue to message your feet, the bottoms of your feet, the side your arches are. You put a lot of pressure into your heel and it feels amazing, Yet the arches need to be a bit

more gentle. Stretching your toes gently and massage in the bottoms of your toes with my fingers, each one individually, moving over to the left leg to do exactly the same thing. Starting at the top of the thighs, work in the back of the thighs and the sides. Massage and deeply and gently the whole area, working all the way down. This is an area that maybe you could like to spend more time relaxing the message. Perhaps if you wanted, I could make a future recording on spend

more time on one particular area. As she moved down to calf muscles. Massagy of calf muscles, and gently down Drinkle into your feet, passage backs of your feet, bounds of your feet, stretching your toes and massage in each tone individually that feeling of pleasure and release. The experience when you're having your feet and massaged feels creating good. Now she turned over in your mind, laying on your back, She's gonna start again your neck area, in your shoulders,

just to get back in touch with that area. Lets you move up. I can clean my hands but little afresh, because now I'm gonna message your face gently, starting off with your forehead. Your eyes are closed, Just stretch your eyes a little bit, pushing up with your eyegrounds, just messaging around your scalp, massaging down your cheeks, around your ears, into your cham chimply the sides of your neck chin.

They just move it down, trying your back down to your chest, starting put messide in the very tap of your chest. The collarbone is inside of the columbine. They just asside in the hole of the chest. Move the chest around because it's quite a large area. You can move from one side to the next, moving my heads underneath pretty much, rer arms on, stretching up, stretching some of the muscles of your back in the process, moving

up have your chest and then moving down again. Then lawer my hands to just massage gently and slide down towards your stomach, starting in the middle of your chest, and then gradually my head's moving apart and a massage and sliding at the same time, moving down to just blow your red cage, moving down, then massaging up again, giving your chest all the attention and it needs to

film completely relax. Remember I'm also you're going to be focusing on your sides as well, an area that really doesn't get much attention, that feels really good when it's massaged. Just stroking my hands down the sides of your body. Just blow your arms all the way down to your hips. Now move into your stomach area. I'm gonna stand on one side of you like I did when I did your lower back, a similar process, just stretching the muscles from the side, gently massaging from one side to the next.

your stomach. In front of your stomach, they can circles around your belly bottom, the thing going the other way around. There's a gentleness and of freedom comes from feeling how you're feeling as a Now moved down the tops of

your thighs, muscles, massage in them. I can do this to your legs at the same time, pressing down, massaging deeply those muscles in your thighs, the front of your thighs, and moving down to your knees, gently massaging your knees, Sliding down your shins, put pressure on either side of your shin gently softly but firmly, moving down to your ankles, stroking the tops of your feet, and then with each foot in each hand, just gently messaging the whole of

the foot, the top, the bottom, your heel, your ankle, your toes, massage in every part of your feet. It feels so good to still let go and enjoy it process, enjoy fear so deeply relaxed, so much comfort them, so many feelings be come just from touching your skin, and you can just lie there as long as you choose, enjoying the feeling of deep comfort being massaged idly, enjoy the depay. And all we're gonna do is, Bluy, have

some candles in your mind. There're gonna be a hundred candles, and you're going to blow each one out individually, one by one, starting at one hundred. As I count down my way down to one, and each time I say the number, you can imagine that candle in front of you, and I'd like you to actually physically generally blow that candle out, just so it's not big blows, just a gentleman, and that candle will extinguish. And then I'll say the next number. As we move down, then you can just

plow that one out as well. And as we move down the numbers, you'll find yourself feeding more, more relaxed, and if you need to sleep, it'll also find yourself coming incredibly tired, sleepy. In fact, you may struggle to blow out all one hundred of these candles as you feel more and more deeply relaxed, more and more deeply tired, And the further you go down, the more your mind starts to drift. You may find that you stop listening

to me after a while. And even though that may be background sounds where you are, you'll be aware of those sounds at the moment you may start just won't even notice them at all because they're unimportant. Where I am, I've got the sounds of the birds. It's all Horrist the pigeon and likes to say I love sometimes. And there's the old play that goes by, maybe traffic and trains in the distance. No, that's see is important whatsoever.

Candles who blow outs less important anything is candles, blow outs. The fir seemed to away sounds, general date, days, stuff seems to just away on itslf.

order for you to just let go. Because what you do decide to let go and relax, that's what your body starts to do because you've chosen. You've chosen to just allow your body to unwind and your mind starts to slow down, and it's a nice feeling. It's a nice feeling at the beginning just to know that you have chosen to decide to relax deeply because you've made that decision your body or just fallow suit, because sometimes all the muscles in your body need is just permission

from you to relax. Because so often we're busy with going from here to the we're walking around and we're doing stuff, and the body doesn't have any time space to really relax deeply. So it kind of waits for you to lead the way, waits for your permission. And when you do give your permission, you give the say. So when you say okay, it's time for your body to let go completely, relax totally, your body just follows

somewhere like a breath of relief. Ah can relax have feeling at the end of the day, very physical day that you may experience in the past. But you get home and you just sit down in a chair, maybe you kick your shoes off and feels so nice. I know that you don't have to get up again for a little while at least if you choose, you can just sit there for maybe an hour to have feels blissenal and just by sitting down like that, your body

knows that it's time to relax. Your body has been given permission from you because it's a mine it in your mind. You're prepared to let go of everything and just completely allow the stress of your body to evaporate. Any tensions can just gradually vanish. It's almost like magic, really, because that sense of relaxation in your body, it's a very natural state. It's not something unusual. It may feel

unusual when you first start to relax. You if you have really spent a lot of time focusing and giving yourself this space to let go completely and relax, they seem the most alien, but it isn't. It's actually the most natural thing in the world to lego completely, to relax totally, the most natural thing in the world to allow yourself to feel really calm in your mind. And it is almost like a literal unwinding. It's like it's

a button and all the tension just releases. It's like a wheel like a cog by the inside of the clock just untwinding and you so sh I could see that the little wind up not that's used, just going the opposite way, the ugus to wind it up and the energy that primetic stress for energy gradually winding down, losing its power losing its strength, there's a sense of relaxation becomes stronger and deeper, and you may find the

the next you feel your minds starts to wander. Maybe you seem to stop listening to me for a while, your mind goes somewhere else, and you realize you're listening to me again, and that was just your mind to drifted to sleep, which is quite natural, because sometimes.

How the different body parts stay become looser and looser, believe, and your breath and seees easier and more natural, effortless, as I call it, interst real, mouthful notice to your alms, breathing in comforts and relaxation, and then just breathing out any excess remain intentional stress from every part of your

body and mind. As you start to focus on your mind, maybe you notice that things come to a standstill, maybe just a more much more much slower than before, because your mind is not really needed when listening to my voice, which allows your mind to relax just as deep as your body. That's sychronicity between the relaxation of your body

relaxation of your mind. Let you know that feeling completely calm, leaves relaxed, real is the great Your experience has so many positive benefits for your body, your mind, and your life. To be able to let go everything and to relax completely, you know, all parts of everybody and mind. Even your body arised, your muscle arise, even the skin that covers your body is relaxed. Every you have.

it go. Any remaining thoughts a consense veran just drop onto the floor, because they are not even necessary in this moment, this moment of deep reaxation and calmness, feeling brain with deep concentrated calming, relaxing every part of your brain.

your hands. I like you to move your hands around. Just maybe move your fingers a little bit. I've been in closer in your hands, very gently, just so thing you can get in touch with how your hands and your fingers feel, very very slow movements. Focusing now on your feet. If you can just do kind of an equivalent with your feet you've just done with your hands, maybe turning your ankles, leaving your feet around, moving your toes gently only very gently, very slowly. Noticing now your

feet to fill in this moment. Focusing now on your eyes.

tense your thighs, just very very gently, just enough. See you can become more attuned to the physical sensation of your upper legs, the front of your thighs, and the banks of your thigh. Noticing and absurding how your thighs feel right now, moving your focus to the back of your neck, just noticing the back of your neck, the muscles. Of course, they lead to the side of your neck. They also lead to the top of your back, which

leads to your shoulders. So as your focus on the back of your neck, maybe you can move your head gently upwards as if you were looking up. Maybe moving your head down as if you're looking down. Perhaps moving your headside decide right, left, only very slowly, very gently.

I'm not trying to force anything. It has to be very very gentle, just so you can be more in touch with the feelings with the sensations of physical sensations and held the back of your neck feels right now as we now focus on the tops of your arms, parts where your biceps and dry steps between your elbow and your shoulders. So you focus on those parts, the tops of your arms. You may like to just tense them,

but very very chickly and slowly. See you know, straining or putting any pressure whatsoever.

your body pushing your stummach up. Let me move a lot, get to a side, least my hips, just get in hell, your lower up to an area heeded in this moment, I just want to say the physical sensations with your lower abdomen as you move your attention to your mouth, like to see in your lips, then inside your mouth, your teeth, your gums, your tongue, just not to sn have your tongue and your mouth feels.

your buttics sides of your apps. And if you're physically able to do so, maybe you can very gently just your body and slightly, very slowly, some side to side, just enough gauge how you feel you low back, perhaps safely, your heads gently up and down gently slowly, in order be touched with the physical sensations of your law back as your attention to your joe, the area of your ship all the way up to the area ears on

your joe. You jest, it's scret sweat. Gently open your mouth, you know white I stretching just very gently and slowly opening your mouth an inclose in your mouth gently, slowly study you can be in touch with how your Joe feels. To say, down chest, I need to do anything. Want to my chest sever time, brains gently s automatically. With each craft you take your focus on the chests when you pray, believe in your focus to your forearms, john elbows.

Maybe you're able to very checkly and slily dance the muscles in your farms, and when you do that, you can feel your elbows as well, very gently and jack softly, say four arms the dolcis focus the rest of your bank of upper back and the middle. The middle your bank again this part of your body. Also every time brain you may know what to seve usually by s user. It checked your focus into your hip area, but ecks cry that muscle was a night of boners in your midsection.

Just make the same how hips ye ken very chimp lay my hands maybe side to side and chimly hid NDL. So it's everything starts to slow down, including the thoughts in your mind and your mind itself just starts to gradually. It doesn't have to be instant, but just gradually starting. It's almost like time is storing chin. It's a slower pace to maybe what you're used to in your day to day life. It's a slower movement of energy, very small movements which make up the larger movements, which is

always the case. Now, when you move your hand, it might seem like it's one movement, but it's lots of minute different muscles moving in accordance with each other. And what happens in this space that we're sharing is we move from that big movement into those smaller movements, starting to focus on how your body feels, not just as a whole, not just oh, i'm feel in this way, I'm feeling stressed or tense, or I'm feeling relaxed and calm.

I'm feeling this way, I'm feeling that way. Starting to notice that your body begins to present to you small feelings around your body, small physical sensations in your legs, whether pleasurable or not. Maybe resisting the temptation to label them or to judge them, those feelings, just thinking them, thinking about them is just being neutral, just feelings, not being particularly concerned, just noticing what your body is telling you.

Feelings in your arms, instead of feeling the whole of the arm, maybe notice those individual feelings, all those different muscles and the skin, the hairs of your arms, that all the internal parts of your arms, the veins, the bones, just being aware of maybe your elbow on your right arm has a certain feeling. Maybe your left wrist also

has it's own individual physical sensation. What about your forearm when your right arm, you're right forearm, there may not be any particular feeling that you could even give a name to, may not feel like anything other than just a feeling. You know it's there. The feelings in your shoulders. Perhaps your shoulders when you think about them, kind of almost like they're the same, you know, the same feeling, almost like both of your shoulders are just one thing.

Of course they're not. And when you focus on your left shoulder and they're on your right shoulder, maybe find that you move the muscles a little bit, maybe tense the muscles gently, noticing the difference in each shoulder, your lower back, the left side if your lower back, and the right side if your lower back. Of course that connection to your buttocks and to your hips, and also moving up into the middle of your back. And sometimes like right now, actually I want to focus on their part.

I want to focus on my button. And then I focused on the middle of my back. I almost felt like the muscles in my lower back were being stretched very gently, just stretched a little bit. Even though I wasn't doing anything to try to stretch your lower back, you just seemed to happen. The feeling of very gently stretching your lower back comes along. I have feeling in your chest, just noticing what sensations you are experiencing in

your chest right now. And there's so much of the chest because there's the collar bone leading to the chest. You've got the chest bone, you've got the muscles in your chest. Of course, if you're female, there's possibly the breast. If you're male, you've got the different Well might not that different these days, but.

in my back. Moving the shoulders backwards were up, which then moves to I think it's the scapulous in your back. It feels quite nice. Actually, a good thing about this is you can if you want to, you can just flegs or stimulate the various muscles in your body gently in order to get more of a sense of how they feel. And when you're relaxing, when you do tense and muscle, then you let it go and let it relax.

It relaxes way more than it would normally. That you have to feel that you're able to do that.

about and just my voice to listen to. Because you know the intention behind this recording, this relaxation, at the very least, for you to feel more relaxed at the end of the recording than you did at the beginning. At the very least, I feel mind to slow down because your body continues to relax, because that's what you want to happen. That's what you expect to happen for relaxation, to fill your body, maybe calm in your mind to

the point of boredom. When you start maybe to drift away breasting, it's almost as if, you know, moving further away from your body in your mind, just leaving that there, kind of liking it an escape pod in a spaceship a movie, a space movie, you know when it gets a little pard in it. Since the month far away from the spaceship, save to dream, you continue to relax, drift down spece and the peace and focusing on the feeding of those individual parts of your body that's relaxing.

into that space and comfort and safety. As you feel warm, comfort spreading through your body like a warm blanket covering you, chimling, keeping your body.

it's a filly your body and your mind. Unless you focus on your mind and count down from tend down to one. With each number, your mind become slightly relaxed, just just slightly, From ten down to nine, just a sniling moment, nine down to eight, just another small change

in how you feel. Eight down to seven. Feeling is a gap, almost like a gap that starts to get wider, the gap between those feelings that you used to have in your mind compared to the feelings you have that growing now, feedings of comfort and security, confidence, and the gap will become the wider, made down to seven, seven,

down to six. When you get to five, the mind will start to have a certain physical sensation, almost like there's a magnet outside of your head sucking the tension and the stress and any remaining feelings feder sucking them out through your skull. And then down to four you could start to really experience that sense of not just emptiness, but space, place full of fresh air, place where you

can stretch. It's almost as if as you go down to four and three, your mind is expanding with this sense of peace and tranquility growing as it moved down to Can you get to one, mind just feels exactly how you want to feel, almost perfect fearing, maybe a sensation that I'd like to keep a place that's safe, where nothing can affect you at all, and you can stay in that that space of comfort and confidence, confident in your own ability to create this space and this

fearing and comfort within your own mind just by counting ten down to one. And this is something that you can do yourself when you're on your own, the time, when you can maybe sit down, maybe just for a

few minutes, close eyes. It just counts slowly from ten down to one, and we experience these feelings in your mind, and when you feel that way in your mind, your body copies your mind, and that feeling its spread through your spine and your nervous system into every part of your body, travels through your blood stream, heathing and relaxing every article of your existence. We can practice this a few times before the end of the recording, and then

you can practice on your own. But each time you count from ten down to one, the feelings of comfort, calmness, deep deep relaxation becomes stronger, deeper feeling your mind, your brain with these positive chemicals spread through your body, relaxing you so quickly, relaxing your whole body and mind, so very, very easy, just by counting ten down to one. So we're gonna do now. I'm gonna count from ten down to the world. I'd like you to repeat the number after me. So when I say ten, you can just

repeat to yourself ten. Just notice, be aware of how you feel in your mind and the body. Then when I say nine, you can repeat to yourself nine again, noticing increase in comfort and god list in your mind and in your body. The same when I say eight, let's say seven, six, Let's say five, four, let's say three two. Lastly, when I say one, can you be

that number? And of course when you do this on your own about listening to me, you can say the numbers or whatever speed that you feel is necessary for you, so you can adapt. So you feel you want to say the numbers ten down to one faster than I do, then you go ahead and do that. Or if you feel when you do it yourself that you'd like to have more or space between the numbers, maybe take a lot longer to get from ten or way down to one, that's your choice also to do. It's been a cow

from ten down to one. If when I get to one, that will be the end of this recording. Let's of course you're listening with music, and the music will continue ten nine fight seven us twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven and nine eight seven, six, five, four three two one Now opinion eyes to sind how you physically feel having counted down from twenty to one, allowing stress tension

to leave through your fingertips and your toes. And as you focus on your fingertips maybe they feel a little bit tingling, which is I suppose quite understanding, considering the tension has been exiting your body through your fingertips. So now I'm going to count from twenty out to one again. This time you're going to feel relief of tension and stress and the anxiety that you may have leaving through

your stomach. Just leaving through your stomach, almost as if it's just releasing the whole of your stomach or evil to just above your chest or below your chest, rather so surrounding your belly by an area, the whole area. You can feel the tension of your body where there's left, just releasing from the area, and you may notice that

your stomach will become very remoxed. As my countdown twenty, that's one now twenty nineteen, eighteen, seventeen, sixteen, fifty fourteen, thirty, twelve, eleven, ten, nine eight seven, fine, oh three two, or you can open your eyes again if you choose, but you can

just keep them closed because it feels relaxing. Just notice saying the stomach feels Notice as your focus, just do a little scared of your body, not to saying your body felts, focusing upper body, back, chest, stomach, lay songs and fiend just noticing and you know, you may start to feel a sense of tiredness, which may be the reason listening to this record it because you like to let go completely of everything and driven off into a nice, natural, calm,

relaxing sleep. So now the focus on your forehead, and if you choose, you can incorporate your eyes in this focus as well. Your forehead and your eyes.

It's basically any intension within your head area lived in your mind at your break that's going to be released through or full head in your eyes. As I count down the game from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, nine, eight, seven, six, five.

calm you felt. How easily it is to just let go completely, let go completely, how easily what you do now is to focus on the top of your head that we can allowed every last piece of tension, more stress than wine. You will be lingering and hiding in your body or mind, my head just be sucked down on the top of your head. Released. Yeah, was suck down into the clouds, a big cloud of my head. It's like a whoop. It's gonna suck that tension out of the top of your head. Just take away you

good you focus. Imagine opening on the top of your head with a tension straight in. Remaining issues, maybe worries, a bit sad that we're not used to you.

in your body. You can feel so good, so nice to just not have to do anything, to be able to really enjoy that serenity that comes letting go completely, that peacefulness that comes with.

you can really tell yourself in that way. You can't really have someone else say to you and that'll relax, relax, you know, and it needs to be gentle, but you can't. Someone else can't really have the same the same kind of influence or power that you have over your own physicality, over how you feel, because when you say it to yourself it means more. It's personal, and your brain, your unconscious mind, and your body listens to what you say. So,

for example, we'll test it out. You're doing your test, feel your tests along the way, and you can get more of an idea of the force, a positive force that you can have in creating a sense of comfort and relaxation and your body and your mind quite quickly, just by you telling yourself to relax. So I'm going to start by its focus on your hands. So focus on your hands. Just tell your hands to relax. Just

say relax. As you focus on your hands, you could say my hands are relaxed, or I want my hands to relax.

You know, you might say it differently to yourself, and that's important for you to gauge what feels right for you. To just tell your eyes to relax, whilst focusing on your eyes, your eyelids, the muscles around your eyes, your eyebrows, and just tell your eyes historically relax.

So I think what that was really was just ME becoming more aware of the tension that was already there that I wasn't. I wasn't focused on it before, so I was really acknowledging it or really conscious to those feelings. Yeah, my eyes still continue to relax, as well as my hands. Actually my hands have got a certain kind of energy, like not buzzing, but I can kind of feel a degree of energy in my hands. Maybe that's where the

tension has been released that's causing there. The next part, I think we should focus on the back of the neck. That's the part was quite often well for me holds tension. I don't know about it for yourself, but I think it's quite a standard place where tension is sometimes held. So and I'm doing exactly what you're doing as you do it as well. So I'm telling my body parts

to relax as well. So if you tell your neck, the back of your neck, focus on the back of your neck, and just say relax in your own words, your own tone, in your own voice. You can say out loud, or you can just say to yourself internally, but you're focusing, and you're saying it literally to the back of your neck, as if the back of your neck can actually hear what you're saying. To do that now, just say relax, let's go back your lick and I'll

do the same. And what I not tested you may have had similar thing is even though I was focusing on the back of the neck, other parts started to m I don't know, show themselves to me or maybe because they want to be relaxed as well. But I started noticing the feelings of my shoulders attention and my shoulders and in my upper back. Whether that was because my back of my neck was saying I'm pretty much okay, it's the other parts that need attention, but my low

my back of my neck is still relaxing. But I just became aware of other parts that needed attention. Now this might happen, it's not. It doesn't mean that it's going wrong. It just means you're being notified if more places that also want to feel relaxed. So I'm going to focus on my other back so you can do the same, even if you don't have any feelings of attention, the're obvious in your other baby. You just focus on your back. The whole area from the shoulder blades down.

is completely relaxed and cold. And if you focus on your face, you focus on your eyes, your eyelids, your eyebrows, the muscles.

in your mind, focus on how they feel. Maybe you can see them in your minds on Just tell your shoulders.

different speeds. And the idea of the beginning of this recording was for you to be able to just say to yourself, relax without focusing on any particular part of your body. Because when you know that telling your hands to relax and your hands relax, let me tell your eyelids, your eyes and muscles around your eyes, your eyebrows to relax, and they relaxed. You tell the back of your neck relax, relaxes. You tell your upper back to relax, the relaxes. You tell your shoulders.

and your inner thighs. Basically the whole of your thigh that leads into.

you think, why am I? Surely I should be able in the garden hugging a tree or something.

You know, the benefit of being able to use my legs without any kind of physical discomfort is a beautiful thing that's possibly not appreciated until it's temporarily removed.

and the course your ankles so important. Can anyone that's had even like the slightest sprain of an ankle knows how how much we take our ankles for granted. And it's kind of strange in a way when you think that. You know, logically, our wrists are a lot thinner than the rest of our arms, which is okay, It doesn't can't see any problem with that because we're just picking

stuff up. Our ankles so much thinner than the rest of our legs, and from a physics perspective or logical even it doesn't really make sense that all this weight would ultimately be resting on your ankles then leading to your feet, a thin area, thin bone. Yeah, it does so much great work supports us, supports our body for a lifetime, helps us to balance, It helps you to get around and be mobile. And there's the calf muscles. Of course, when I was younger, I couldn't see the

point in calf muscles. Didn't seem to do anything. Okay, if I walked around on tiptoes, then my calf muscles get some work. But of course that's not true. The calf muscles are being used whenever we use our legs and your shins there to protect, you'll low a lex shaped in a way, almost as a protector, with the bone leading of course to your ankles and your feet. I'm not going to focus on your feet. We're just

going to focus on the legs. And I realize, and now that I've mentioned your feet, you probably focuses on them anyway, So maybe I should focus on your feet a little bit.

very sensitive, sensitive to the touch, sensitive to temperature. And inside your thighs the bones, there's the muscle, there's the blood, vessels, the arch trees, all this stuff that's inside your thighs. I guess sometimes it'd be nice if you could actually

put your fingers inside your thighs and a message. So if you can message on the outside, of course, but to be able to get deep into the muscles, to be able to just massage inside your thighs, message in the bones of your leg, massage with the veins and just gently healing the fives.

And then if you go down to half muscles, and that's the part I'd like to be able to really put my fingertips step inside like half muscles, massage in every single tissue of that muscle, healing every part. And then doing the same for my shins. Massage generally stroking the bones, generally stroking them, healing the loving way, because they deserve to be treated as the precious bones that they are. Our legs are so precious as in all the other parts of our body, the more precious of

anyture on the planet. Start to think about the legs in this way, you can change your perspective.

you can really force. It's something that happens naturally. And part of the process of this recording and others is simply two allow you to take advantage of this space.

or dance and the fingers or anything like that. It's just a not to sing and focusing on your hands, not to seewy feel.