#87 Relaxation Hypnosis for Stress, Anxiety & Panic Attacks - "FOCUSING" - (Jason Newland) (2nd February 2020)

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Hello, and welcome to Jason newland.com. My name is Jason Newland, and this is relaxation, hypnosis for stress, anxiety and panic attacks. Please only listen when you can safely Close your eyes. Now, there's likely to be some background sounds, due to the time of the day that I'm recording this. So it's 726 on the second of February 2020. So there's sometimes a bit of activity outside Andre may run around, who knows. But that's okay, because this is not about being completely silent. And it's not about falling asleep, or anything like that. What this is about is I suppose it's a mindfulness exercise. But instead of being a body scan, it's a room scan. Say, be doing this with your eyes open. And you're going to be aware of your body. Because, generally, let's say you're sitting down on the chair, as I am right now, make sure you're comfortable, make sure that the chair can support your body if he wants to fall asleep. So you don't end up falling out of the chair. But as I said, this isn't about sleep, this is about it's about relaxing, it's about calming your mind and your body. The way we're going to do it is instead of doing a body scan, where you'd be focusing on the different parts of your body and how they feel, and just accepting how those different body parts feel the muscles and you're not trying to change them. But just being aware of those physical feelings, those sensations, we're going to do something different, where we're going to focus on what we can say, outside of your body. So I suppose on some level, it could be a dissociative kind of situation where you're distracting your mind on what's outside. As opposed to how you're feeling physically. It's also a mindfulness exercise, where you're focusing on what you can see, it's almost like bringing yourself back to reality back to this moment. I want to say the word reality, I don't mean that as a put down, but more as in. You know, when we think about something that might happen, that's quite awful. And it might happen and, you know, sort of that's not reality. So imagination. And imagination is powerful, as we all know. So this is not this has nothing to do with imagination. This is completely to do with reality, this moment, being aware of what is right now. Being aware of the seat, the chair that you're sitting in, you can be with how it feels to sit in a chair, but we're not even really focusing on the physical side of things with this. But you got to be aware of where you might be aware of how you feel more relaxed just generally by listening to me. Especially if you're a regular listener because then you Maybe associate my voice with feeling calmer, feeling more relaxed.
feeling more grounded, feeling you know more in the moment. That's what we're doing here now. Now, I don't know what's in your room. So I can't ask you to focus on. For example, the bookcase, because you might not have a bookcase.
So it is a limit to what I can actually guide you how I can guide you with this. So what I thought I would do is I would mention something that I can see in my room and then have a little break, you know, have a give you some time to focus on something that you can see in your room that you're in. So at the moment, I'm sitting in my living room, I'm sitting in a chair, to brown chair, this will be the chair that's in my that will be my recording studio once it's soundproofed and I've got a little table next to me. And I've got a drink on the side. And my phone's on the side of the wall, it's not inside of the table, it's on top of the table, the flat surface part because I have gravity in this room doesn't kind of doesn't lay on the side. And I can talk about what's in my room, you may be sitting in your living room, you may be sitting in your bedroom, you may be listening to this sitting in a deck chair on a beach, you may be sitting in your garden. So it's not about a room. Specifically. It's about what you can see. And for those that are listening to this, that maybe have visual issues, you can focus on what you can hear instead. Or you can imagine what you can see. So those sub people that maybe have had sight loss recently, but they they know what's there. They know what the garden looks like. So maybe you can just use your memory. And remember if that feels comfortable to do so. Or as I said, you can focus on your hearing what you can hear and so, you know, I try and cover all angles, but it's difficult to know who's actually listening. But I'd like as much as possible to include everybody if I can hope that comes across as well. So I already feel more relaxed. So even though I'm going to be focused on when I am focusing on what's outside, you know, my vision was outside of my body. I can also feel my body because there you know, the feelings in my body don't don't disappear. I'm noticing feelings of why actually pleasure in my forehead, my scalp, face, my shoulders, cross my chest and demo back. Arms. It's just sort of spreading through my body. Yeah, I'm not actually focusing on those parts of my body. I'm just aware of it. So probably this percentage of awareness. Perhaps I'll be 10% aware of my body 90% aware of what's outside of my body. So I'm going to start. And when I've told you what I can see, I'll just name a specific thing, then, then I'll say it's your turn. And I'll just wait a few seconds, as you notice the thing that you're noticing. And then I'll move on. And I'll notice something else I'll mention something else I can see. And this is this exercise, I would say would be useful for calming your mind, or calming your body.
Just to reduce the stress levels that you have, or that you had before you start to listen to this. So maybe after getting home from work, or it might be had a busy day, whatever you've been doing. Or it just might have been an interaction with somebody that's left you with an unpleasant feeling. So just to take some time, and you can spend as much time doing this as you like. So even though the recording may last for half an hour, you can spend five minutes doing this. You know, in your own times, you could say, Okay, I'm just gonna notice 10 things around me outside of my body. So I'm gonna start and then I'll say your turn. Okay, so first thing that I notice is on television. Now, I've actually got the television on the song mute. The reason why I don't turn it off is because as it cools down and lets off lots of clicking sounds, which is a bit annoying, so I've left it on. So walking is quite a obvious thing that's sort of there. I'm not watching it, or focusing on this, but I can see the telly is
your turn, what can you say? Now, next thing I can notice would be and just I realized that he might have had enough time, we might have had too much time, during the gap that I gave is no way for me to know.
But when you do on your own, you can spend an hour if you want, focusing on one thing, or you can spend three seconds, it really is your choice. So the next thing that I can notice would be my punch bag that I've got, which is attached to the wall. And you know, it's a bracket holding up. And yeah, just notice it's there. It's quite big, so it's noticeable. I'm just looking at it. So your turn, what is the next thing that you notice?
So now think of a look at something else. So there's a lamp. It's one of those lamps that has a base. It's metal. It's kind of an old fashioned style lamp. Quite nice actually. And also, it's like a desk lamp but it's high up so I can have it above the chair from reading some notes in there. Just looking at it. I'm just looking at the shape, the shape of it. Not something that I'd normally do and give that lamp much attention. Short turn. Now off notice is when I say it's your turn, and you're doing your side and looking at your object, or the thing that you're looking at, I'm still looking, we're still looking at the lamp during those 20 seconds or, or 30 seconds, whatever it was, we're still looking at that lamp and just just looking at it, looking at the shape looking at the way it's standing. So yeah, anyway, that was that was that lamp. So the next thing I'm going to note is is the radiator is to the left and needs on the wall, it's very wide. We've got a long radiator, a good probably six foot long, maybe Yeah. Maybe five foot six for other night is fairly long anyway. So I'm just looking at it realized No need to give it a clean actually notice in the color, the shape of the to certain bits, I don't really look at that radiator. Just looking at it now. And as I continue to look at it, just look in just noticing short term, you can find something to look at where you are now.
So I'm just going to now look at something else. And I find it's quite a strange kind of a strange thing to do. Not weird but kind of unusual. Yeah. Very common. I suppose in a way it's quite nice not to have
television or radio, internet or any kind of music or anything like that. It's quite nice to have a break from the rest you know officially to be looking at something that isn't on a screen. But essentially here now in this moment, something that's around you. So he was in a garden a tree or the grass. Have you indoors. If you're in your living room or if you've in your bedroom it could be your bed, wardrobe set of drawers curtains windows, the roof or the ceiling rather the carpets. If your new kitchen could be your cooker your fridge freezer washing machine in your living room or lounge, chair, tables, chairs, the wall, color of the wall lamp shade. Could be all kinds of things could be an ornament the hair for a book, they see no lane on the side Or plug in, I could be any kind of thing. It's just there could be the door
is what I'm going to now focus on. I'll just turn my head a bit, the focus on the door.
Yeah, just notice in the door and this for some reason is sellotape on the door handle. That must have been something that I attached to door him for Andre to play with the set of type still didn't even notice into just now. Just notice in the door, something like don't give much attention to normally.
It's a very old door. It's been here for many, many years. Many years, probably, I'd say good 20 years or so. I might be exaggerating, but it's a guess. I'm just looking at it. It says shape, the length, the color.
So now sure turn to notice something that you can see in this moment. Now you can notice how you feel, comma, having just noticed that thing or item in the room or, you know, in the space that he is currently sitting. You can see. So as we've lots of other exercises, this is something that you can do on your own. And it can sometimes just be it can be easier when you haven't got me waffling on. Sometimes it's it's nice to take your time and which is I suggest do take your time because it's sort of a relaxation session and just continue noticing things. And I'm going to end I'm going to end the recording. But I suggest you just just keep going keep noticing things and but at the same time noticing how much calmer Your mind is now. Compared to what it was before. How much more relaxed your body feels. Even though you've not aimed any relaxation at your body. You've not been trying to calm your mind.
These things that just happen naturally. As you've been focusing on different things, different parts of the room that you're in. Now I'm going to leave you there. Thank you for listening. I'll speak to you again tomorrow. Remember to be kind to yourself because you deserve to be happy and being relaxed is part of that. Happiness lots of love. Bye

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