Audio Downloads
Here are the links and instructions to the series of mindfulness, breathing and relaxation tracks recorded as MP3s.
Tips for better results!
- Choose to engage fully, in a place where you will be left alone and at peace, with minimal noise.
- It’s okay if you have to scratch an itch or have a wriggle to get comfortable; simply return to listening to the audio.
- Practise in the same place, at the same time each day. Consistency is helpful for building easy habits.
- Avoid alcohol, caffeine or other drugs for at least 4 hours before and after your practise.
- Wear comfortable loose clothing.
- Either sit up, or be semi-reclined. If you are fully reclined it is a message to your sub-conscious that you are intending to fall asleep. (The exception here is when practising the sleep audio, please lie down.)
- Ensure as much as possible that the temperature of your place of practise, such as your lounge or bedroom, is comfortable so that it aids your relaxation practices.
- If your mind gets stuck or wanders, or doesn’t seem to slow down, say “thanks for sharing” and gently bring your attention back to listening to the audio.
- Rome was not built in a day! Neither is the ability to relax easily and effortlessly and to simply experience the experience. It takes consistent practise and self-praise or self-validation for making the effort.
HOW TO USE THESE AUDIO FILES
1. You may like to read and listen to the Mindfulness and Deep Breathing explanations, and possibly practise deep breathing and Mindfulness 3 times a day. Once you know how to use Mindfulness, there is no need to use the audio guide, just go ahead and do it.
2. You are invited to enjoy listening to the short easy relaxation in the morning to set you up for a wonderful day ahead.
3. You could listen to the deep relaxation once or twice a week at a time of your choosing.
4. Perhaps you would prefer listening to the Sleep Well relaxation 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 possibly continue until you have listened and slept well 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.
Please be mindful and remember that all files are Copyright to Narelle Stratford and are not for distribution to any other person.
- Right click to download
- Select Save Target As, and save it on your computer or phone
- To listen to it online, simply click as per normal on the CD graphic.
Deep Breathing mp3
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.
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Mindfulness Meditation mp3
Remember:
- Count on your fingers.
- No descriptions only labels.
- Don’t repeat any object for the entire exercise.
- Only external touch (no inside feelings or body sensations).
- Start from the very beginning again if you lose your place.
- Make a noise if you can’t hear any sounds
5 things I see, 5 things I hear, 5 things I feel the touch of
4 things I see, 4 things I hear, 4 things I feel the touch of
3 things I see, 3 things I hear, 3 things I feel the touch of
2 things I see, 2 things I hear, 2 things I feel the touch of
1 thing I see, 1 thing I hear, 1 thing I feel the touch of
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Relax Now mp3
This 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.
Use this statement before listening to Relax Now:
“It is my intention that my subconscious will listen to this relaxation 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.”
Keep Moving Forward
Lose Self Consciousness
Stop Vaping
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Deep Meditation mp3
This allows 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 Meditation Relaxation:
“It is my intention that my subconscious will listen and easily absorb this information. Every day, in every way, I am relaxed, healthy, confident and happy. I give thanks for how easily, effortlessly and quickly this occurred.”
Relax Your Expectations
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Sleep Like A Baby mp3
Like to sleep well each night? This will allow you to and it will cut out suddenly as you are meant to be asleep. It does not wake you up at the end. 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 or de-stressors such as deep breathing and mindfulness meditation, throughout the day.
Use this statement prior to listening to Sleep Like a Baby Tonight:
“It is my intention that my subconscious will listen 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.
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