Audio Instructions

Below are the instructions for downloading audio files to your computer.

Please be mindful and remember that all files are Copyright to Narelle Stratford and are not for distribution to any other person other than the recipient of the emailed link.

The links for each audio track, are below the instructions.

INSTRUCTIONS FOR DOWNLOADING AUDIO FILES TO YOUR COMPUTER

Right click on the audio (mp3) file link and a menu option will appear, as is shown in the screen shot below.

Next, use the normal mouse click – usually the left – and select “Save Target As”.  A screen will appear with a % amount in the title bar, which will be quickly overshadowed by a Save As screen.

Select My Documents, My Music, and create a folder as shown in the picture below, or Save As in your preferred music/audio folders.

Open the folder and select Save As to save the file.

NB: Take note of where you have saved the file so that you can find it again!!

To play the file, use your usual media player and select the file.  If you don’t have a media player, then there are a number on the market such as Windows Media Player, and Quicktime or iTunes.  Just do a Google search and download the program, then select your audio file.

Usually, when you save an audio file, and then click on it to open it, it will automatically choose a player for you.

Download time varies for each file ranging from very quick for Tracks 1 – 3, a couple of minutes for Track 4, maybe 3 minutes for Track 5, and will vary from 3 to 5 minutes for Track 6.  Track 6 has 3 different versions.

Once the file has downloaded, it may automatically begin playing.

Here are the links to the audio tracks!

Right Click on the CD graphic to Download!

Then select Save Target As, and save it on your computer.
To listen to it online, simply click as per normal on the CD graphic.

INSTRUCTIONS FOR DEEP BREATHING – Practise every hour you are awake with 3 slow deep breaths.

Get comfortable, and soften your jaw, shoulders and arms and hands.  Sit up straight, or lie down if it is okay to go to sleep.

When you slowly breathe in calm feelings through your nose, gently push your tummy out (like inflating a balloon) and slowly breathe in to fill the bottom of the lungs, then the middle, then the top of your lungs.  You could imagine a wave washing over your feet bringing a feeling of calm inside you.

As you slowly breathe out, gently pull your tummy in, and release the air from the top of your lungs, then the middle and then the bottom of your lungs, like deflating a balloon.  You might imagine the wave pulling all the tension out of you.

Breathe in peace as you breathe slowly in through your nose, gently push your tummy out and slowly breathe in to fill the bottom of the lungs, then the middle, then the top of your lungs.

When you breathe out through your nose pull your tummy in, and imagine stress being carried out as the wave goes out.

On the third breath, imagine brilliant white light full of love, flowing down through the top of your head, as you slowly breathe in through your nose, gently push your tummy out and slowly breathe in to fill the bottom of the lungs, then the middle, then the top of your lungs.  As you breathe gently out, pulling your tummy in, imagine all other thoughts and everything else being washed away in the light of love.

Practise breathing + Mindfulness Meditation three times a day.
Breathing and mindfulness is a way of keeping yourself feeling good, right now, in the now.

ü Count on your fingers.

ü No descriptions only labels.

ü Don’t repeat any object for the entire exercise.

ü Only external touch (no inside feelings or body sensations).

ü Start from the very beginning again if you lose your place.

Make a noise if you can’t hear any sounds

5 see, 5 hear, 5 feel the touch of

4 see, 4 hear, 4 feel the touch of

3 see, 3 hear, 3 feel the touch of

2 see, 2 hear, 2 feel the touch of

1 see, 1 hear, 1 feel the touch of

This track is a soothing and easy relaxation.  As each muscle or body group part is mentioned, physically squeeze and then release that part.  Once you have learnt it, you will be able to practice it without the audio file.

Use this statement before listening to Relax Now:

“It is my intent that my subconscious (insert name here) will listen to this CD and easily absorb and act on the instructions.  Every day, in every way, I am relaxed, healthy, confident and happy. I give thanks for how easily, effortlessly and quickly this occurred.”

This track is for you to relax fully, and takes you on a delightful journey to meet your Higher Self and receive a special gift.

Use this statement before playing the Deep Relaxation:

“It is my intent that my subconscious (insert name here) will listen to this CD and easily absorb and act on the instructions.  Every day, in every way, I am relaxed, healthy, confident and happy. I give thanks for how easily, effortlessly and quickly this occurred.”

Sleep Like A Baby Tonight mp3

This track assists you to sleep well each night, and the track will cut out suddenly as you are meant to be asleep.  It does not wake you up at the end of the track. Listen to it regularly each night, going to bed around 9.30pm, letting go of the wriggles and lie on your back to stretch your back for a few minutes and listen to this track for 21 days straight, and then another 21 after that to reinforce your new habits.  Remember to relax with mini-relaxers such as deep breathing and mindfulness meditation, throughout the day.

Use this statement to Sleep well every night:  Track 6

“It is my intent that my subconscious (insert name here) will listen to this audio recording and easily absorb and act on the instructions. I love sleeping deeply, dreaming wonderful happy dreams, and waking refreshed and energised.  I give thanks for how easily, effortlessly and quickly this occurred.

Clean Air Breather mp3

This track assists you to be a clean air breather.  Listen to it regularly for 21 days straight, and then another 21 after that to reinforce your new habits.  Remember to relax with mini-relaxers such as deep breathing and mindfulness meditation, throughout the day.

Use this statement before listening to Clean-Air Breather:

“It is my intent that my subconscious (insert name here) will listen to this CD and easily absorb and act on the instructions. I love being a clean-air breather now.  I love being energetic, fit and healthy with lots of things to keep me active and interested.  I give thanks for how easily, effortlessly and quickly this occurred.

Stay Slim Now mp3

This track assists you to become slim and stay slim.  Listen to it regularly for 21 days straight, and then another 21 after that to reinforce your new habits.  Remember to relax with mini-relaxers such as deep breathing and mindfulness meditation, throughout the day.

Use this statement before listening to Stay Slim NOW:

“It is my intent that my subconscious (insert name here) will listen to this CD and easily absorb and act on the instructions.  Every day, in every way, I am relaxed, healthy, confident and happy. I give thanks for how easily, effortlessly and quickly this occurred.”

HOW TO USE THESE AUDIO TRACKS

1.  Listen to the Mindfulness and Deep Breathing explanations, and use the guide to Mindfulness at least 3 times a day, preceded by 3 slow deep breaths.  Once you know how to use Mindfulness, there is no need to use the audio guide, just go ahead and do it.

2.  Listen to the short easy relaxation Relax Now, in the morning to set you up for a wonderful day ahead. Practise sitting up to stay awake, or lie down to go to sleep.

3.  Listen to the deep relaxation once or twice a week at a time of your choosing.

4.  Listen to a specific track (6) for sleeping well or being a clean-air breather, or to stay slim now, every night as you fall asleep, for at least 21 days, or if you have been inconsistent in your listening, or changes have not occurred consistently and then been maintained in the 21 day period, then continue until you have listened to the track for 21 days and your desired changes have occurred consistently for at least another 21 days.

This means that you may take 4 or 5 or 6 weeks or even longer, and once the changes are consistent, then continue for at least 21 more days, so that your subconscious really gets the new habit.

Praise and reward yourself as often as you can, EVERY DAY, for deciding on a course of action and for the slightest scrap of progress you make.

Enjoy!