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+med2_0.wav|Hello and welcome to this guided meditation on letting go and sleep. My name is Jason Stevenson and I will be taking you through a relaxation before hopefully you'll be having an immensely satisfying sleep. Today my aim is to assist you in completely letting go and surrendering before sleep. Before we begin, set your personal space up for this wind-down to a good night's sleep.|1
+med2_1.wav|Put away all distracting items and power down all your devices, apart from the one on which you are playing this recording. You may wish to take a moment to jot down any pending tasks which can wait until tomorrow. It's vital to incorporate rest into your busy schedule, and with a good night's sleep you recharge your batteries and rejuvenate your spirit for a great day ahead.|1
+med2_2.wav|So without further ado, lie back into a comfortable position, allowing your body to adjust to your mattress. Feel your spine settling back and relaxing. Rest your head back against a pillow if that is your preference. And just savour the relief of simply lying back after an active day. If you haven't already done so, let your eyes close naturally. Just allow the eyelids to gently come together, no need to squeeze them shut.|1
+med2_3.wav|and forget for the moment about trying to sleep. Just inhale deeply, thinking to yourself, breathe in, hold your breath a little and then breathe out, being conscious of your breath. As our breathing comes under control, so too does our mind. It's not about trying too hard to control your breathing. Instead, it's letting it occur naturally and just being aware of it. On your next breath in, focus on the center of your forehead.|1
+med2_4.wav|Hold your breath, permitting it to gently soothe your forehead like a balm. And relax, let go. On your next breath in, feel your eyelids become soft and relaxed. And as you exhale, notice how your eyelids get heavier and heavier as they welcome sleep. On your next breath in, breathing in and feel cool energy to your cheeks, and hold your breath, and upon exhaling feel your cheeks lower comfortably like they just drop, deeper and deeper relaxed.|1
+med2_5.wav|On your next breath in, focusing on your jaw muscles. Feel your teeth come apart and your lower jaw drop slightly. If the tip of your tongue is stuck to the roof of your mouth, let it fall and relax. Next, bring your attention to your neck muscles. And on your breath in, allowing the energy of that breath to knead away at your neck, taking the strain away, relaxing your neck further. On your next breath in, bringing a dose of relief to your back,|1
+med2_6.wav|and let the energy run along your spine, unwinding all the knots in your upper and lower back. And on your next breath out, allow any tension or aches to be carried away with this strand of exhalation. Feel your body relaxing deeper and deeper now. Breathe in again and bring your attention to your chest, pulling apart all the knots that wind your chest up tight. And breathe out and savour this liberating relief of deep and satisfying relaxation.|1
+med2_7.wav|and breathing in again and this time feeling your shoulders let go, they drop a little and the muscles in your arms, your biceps and triceps and into the forearms feel any stress in this area melt away right down to the tips of your fingers Breathing in again and sending the breath right down to your abdomen and feel it expand and contract as you breathe out. Just letting it sink back in naturally and sending you into a deeper state of relaxation.|1
+med2_8.wav|Introduce some of that relaxing energy to your legs as you take the next breath in. And upon breathing out, let any remaining pressure escape through the tips of your toes and your outward breath. Through the breath you bring balance to your system. With each conscious breath, you become more and more aware of the present moment. In this very moment, you simply are. You are perfect. You are whole.|1
+med2_9.wav|Just take a moment now to observe the natural flow of your breathing. Notice how with each breath in, your chest rises, and with each breath out it falls, up and down, just like the steadily swinging pendulum of life. Bring your attention to this precise moment. There's no need to struggle or to force yourself to do this. By simply coming back to your breath, you will return to the moment and become aware of it.|1
+med2_10.wav|Just breathe in, and then breathe out. From the start of a new day right up to the end, we are exposed to thousands of thoughts. Don't try to fight your thoughts. Simply observe them. Witness them. And then coming back to your breath, slowly let those thoughts go. Just remember, breathe in and breathe out. You may find yourself thinking about a particular event or events that have passed.|1
+med2_11.wav|Breathe in, slowing down the thought process. Simply drift among those memories. Witness them from above and recognize them. Tell yourself, I am thinking about this event. I acknowledge it. And as you breathe out, move along with the breath, detaching yourself a little more from that particular thought. We must understand that we cannot change the past, but we can learn something from it.|1
+med2_12.wav|Draw upon a lesson you might have learnt from that event or those events. Once again, do not strain yourself to think of the lesson. Simply breathe in and breathe out again. And if something comes to mind, take it with you. If not, remain with the breath and you can always return for further reflection at another time. Breathe in, and as you breathe out, let the past flow through your system and out to become one with the universe.|1
+med2_13.wav|Sometimes we are overpowered by a sense of anger or grief, and that in turn holds us back. If this is the case for you now, if any of these thoughts arise, just breathe in, focusing on that breathing. Breathe in a fresh energy, and on your breath out, becoming fully aware of your breath. In this state of relaxation, your mind is operating at a slower, more passive frequency. You are hence able to observe these feelings of anger or grief without letting it affect you.|1
+med2_14.wav|Take a moment now to reflect upon this. Do not try too hard to determine the source of it. Simply acknowledge its presence and then return to the breath. There are opportunities to become angry and upset every now and again. However, it's important to remember that we have a choice of whether or not to feed these emotions. And by merely coming back to the breath, you can bring yourself back into alignment.|1
+med2_15.wav|You can choose not to let these things bother you. They are not worth your precious time. If you have any anger or resentment, as you inhale and exhale, let them go, reminding yourself that it is not worth giving in to. You are more, and you are strong. Our belief systems can sometimes place restrictions on us. However, we can all make the choice to follow what we truly believe in.|1
+med2_16.wav|Make yourself aware of this choice through the breath. As you inhale, bring into your system the things that are most important to you. Bring to mind what you most value in your life. And as you breathe out, let go of those feelings that do not resonate with you and that hold you back from being the best version of your truest self. Let those beliefs go, knowing they do not serve the true you in any way.|1
+med2_17.wav|It may not be our beliefs, but a troubling thought may linger after hours of the event. Life in this sense is like a game of tennis. There are times when you may lose a point, but there are other times where you will gain one. The only thing to remember is to keep playing, and to keep playing. It's simply a matter of breathing. Therefore, just breathe in, and breathe out again. There is no saying what the future holds for us.|1
+med2_18.wav|To dwell on the uncertainty only brings more stress, more anxiety. However, through gratitude and appreciation of all the gifts life has offered you today, you can be certain that tomorrow will be better. To reassert this, on your next breath, Bring in all the wonders of your present life, everything that you are grateful for. You need only think of one or two things, and they can be as simple as having a roof over your head, or having your next meal.|1
+med2_19.wav|Hold this breath just for a moment, and as you breathe out, release all expectations of tomorrow. Let go of all control. Surrender and that weight of expectation will be automatically lifted. Here and now you are wholly present. Neither your past, your future, your troubles nor your beliefs can take this moment away from you. This is the gift known as the present, one that comes for all of us to embrace.|1
+med2_20.wav|Stay here for a moment, breathing in and out, existing completely in this present moment. Let go of everything that is beyond your control. You've done your part to the best of your abilities. The rest now will be taken care of. Place your trust in life, knowing that you deserve the best. And with the following affirmations you may surrender completely. You can mentally repeat these to yourself.|1
+med2_21.wav|I accept all the gifts that the universe has to offer me. I am grateful for each miracle I find around every corner. I appreciate my life by living it to the fullest. I love the way I am and believe in my abilities. I am totally free. I choose to do things that make me happy. I fully deserve to be happy. I am loved and love fully. I am the best version of my truest self.|1
+med2_22.wav|I am fully present in this moment. I welcome wealth and abundance into my life. I now surrender that which is beyond my control to the universe. This is your final passageway to a rich and abundant sleep. You've come a long way in accepting your present and letting go of that which has held you back. You've worked hard and the sleep that beckons is fully deserved. Tomorrow may hold more miracles and blessings than what yesterday did.|1
+med2_23.wav|Expect the unexpected. and surrender any pre-existing notions about the future. Just let them go. Focus now entirely on the breath and let it carry you on to your slumber. Follow your own natural rhythm, breathing in and out. And in your mind's eye, visualize a trap door that opens up. A flight of ten steps covered in thick crimson carpet that easily muffles your footsteps leads downwards to a pleasantly lit place of peace.|1
+med2_24.wav|I will count you down from ten, guiding each step that you take. Ten. Take the first step, holding on to the golden rail. You are reminded of the soothing balm of your breathing. Nine. Letting go. Surrendering. Eight. Going down. Deeper. Seven. Breathing in and out. Drawing closer and closer to a blissful sleep. Six. 5 4 A warm current rises up to meet you from the sanctum of solace just below.|1

train_list.txt

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+med2_0.wav|həlˈoʊ ænd wˈɛlkʌm tə ðɪs ɡˈaɪdᵻd mˌɛdɪtˈeɪʃən ˌɔn lˈɛɾɪŋ ɡˌoʊ ænd slˈiːp. maɪ nˈeɪm ɪz dʒˈeɪsən stˈiːvɛnsən ænd aɪ wɪl biː tˈeɪkɪŋ juː θɹuː ɐ ɹᵻlɐksˈeɪʃən bᵻfˌoːɹ hˈoʊpfəli juːl biː hˌævɪŋ ɐn ɪmˈɛnsli sˈæɾɪsfˌaɪɪŋ slˈiːp. tədˈeɪ maɪ ˈeɪm ɪz tʊ ɐsˈɪst juː ɪn kəmplˈiːtli lˈɛɾɪŋ ɡˌoʊ ænd sɚɹˈɛndɚɹɪŋ bᵻfˌoːɹ slˈiːp. bᵻfˌoːɹ wiː bɪɡˈɪn, sˈɛt jʊɹ pˈɜːsənəl spˈeɪs ˌʌp fɔːɹ ðɪs wˈɪnddˌaʊn tʊ ɐ ɡˈʊd nˈaɪts slˈiːp. |1
+med2_1.wav|pˌʊt ɐwˈeɪ ˈɔːl dɪstɹˈæktɪŋ ˈaɪɾəmz ænd pˈaʊɚ dˌaʊn ˈɔːl jʊɹ dɪvˈaɪsᵻz, ɐpˈɑːɹt fɹʌmðə wˈʌn ˌɔn wˌɪtʃ juː ɑːɹ plˈeɪɪŋ ðɪs ɹᵻkˈoːɹdɪŋ. juː mˈeɪ wˈɪʃ tə tˈeɪk ɐ mˈoʊmənt tə dʒˈɑːt dˌaʊn ˌɛni pˈɛndɪŋ tˈæsks wˌɪtʃ kæn wˈeɪt ʌntˈɪl təmˈɑːɹoʊ. ɪts vˈaɪɾəl tʊ ɪŋkˈoːɹpɚɹˌeɪt ɹˈɛst ˌɪntʊ jʊɹ bˈɪzi skˈɛdʒuːl, ænd wɪð ɐ ɡˈʊd nˈaɪts slˈiːp juː ɹᵻtʃˈɑːɹdʒ jʊɹ bˈæɾɚɹiz ænd ɹᵻdʒˈuːvənˌeɪt jʊɹ spˈɪɹɪt fɚɹə ɡɹˈeɪt dˈeɪ ɐhˈɛd. |1
+med2_2.wav|sˌoʊ wɪðˌaʊt fˈɜːðɚɹ ɐdˈuː, lˈaɪ bˈæk ˌɪntʊ ɐ kˈʌmftəbəl pəzˈɪʃən, ɐlˈaʊɪŋ jʊɹ bˈɑːdi tʊ ɐdʒˈʌst tə jʊɹ mˈætɹəs. fˈiːl jʊɹ spˈaɪn sˈɛɾəlɪŋ bˈæk ænd ɹᵻlˈæksɪŋ. ɹˈɛst jʊɹ hˈɛd bˈæk ɐɡˈɛnst ɐ pˈɪloʊ ɪf ðæt ɪz jʊɹ pɹˈɛfɹəns. ænd dʒˈʌst sˈeɪvɚ ðə ɹᵻlˈiːf ʌv sˈɪmpli lˈaɪɪŋ bˈæk ˈæftɚɹ ɐn ˈæktɪv dˈeɪ. ɪf juː hˈævənt ɔːlɹˌɛdi dˈʌn sˈoʊ, lˈɛt jʊɹ ˈaɪz klˈoʊs nˈætʃɚɹəli. dʒˈʌst ɐlˈaʊ ðɪ ˈaɪlɪdz tə dʒˈɛntli kˈʌm təɡˈɛðɚ, nˈoʊ nˈiːd tə skwˈiːz ðˌɛm ʃˈʌt. |1
+med2_3.wav|ænd fɚɡˈɛt fɚðə mˈoʊmənt ɐbˌaʊt tɹˈaɪɪŋ tə slˈiːp. dʒˈʌst ɪnhˈeɪl dˈiːpli, θˈɪŋkɪŋ tə joːɹsˈɛlf, bɹˈiːð ˈɪn, hˈoʊld jʊɹ bɹˈɛθ ɐ lˈɪɾəl ænd ðˈɛn bɹˈiːð ˈaʊt, bˌiːɪŋ kˈɑːnʃəs ʌv jʊɹ bɹˈɛθ. æz ˌaʊɚ bɹˈiːðɪŋ kˈʌmz ˌʌndɚ kəntɹˈoʊl, sˌoʊ tˈuː dˈʌz ˌaʊɚ mˈaɪnd. ɪts nˌɑːt ɐbˌaʊt tɹˈaɪɪŋ tˈuː hˈɑːɹd tə kəntɹˈoʊl jʊɹ bɹˈiːðɪŋ. ɪnstˈɛd, ɪts lˈɛɾɪŋ ɪɾ əkˈɜː nˈætʃɚɹəli ænd dʒˈʌst bˌiːɪŋ ɐwˈɛɹ ʌv ɪt. ˌɔn jʊɹ nˈɛkst bɹˈɛθ ˈɪn, fˈoʊkəs ɔnðə sˈɛntɚɹ ʌv jʊɹ fˈɔːɹhɛd. |1
+med2_4.wav|hˈoʊld jʊɹ bɹˈɛθ, pɚmˈɪɾɪŋ ɪt tə dʒˈɛntli sˈuːð jʊɹ fˈɔːɹhɛd lˈaɪk ɐ bˈɑːm. ænd ɹᵻlˈæks, lˈɛt ɡˈoʊ. ˌɔn jʊɹ nˈɛkst bɹˈɛθ ˈɪn, fˈiːl jʊɹ ˈaɪlɪdz bɪkˌʌm sˈɔft ænd ɹᵻlˈækst. ænd æz juː ɛkshˈeɪl, nˈoʊɾɪs hˌaʊ jʊɹ ˈaɪlɪdz ɡɛt hˈɛviɚ ænd hˈɛviɚɹ æz ðeɪ wˈɛlkʌm slˈiːp. ˌɔn jʊɹ nˈɛkst bɹˈɛθ ˈɪn, bɹˈiːðɪŋ ɪn ænd fˈiːl kˈuːl ˈɛnɚdʒi tə jʊɹ tʃˈiːks, ænd hˈoʊld jʊɹ bɹˈɛθ, ænd əpˌɑːn ɛkshˈeɪlɪŋ fˈiːl jʊɹ tʃˈiːks lˈoʊɚ kˈʌmftəbli lˈaɪk ðeɪ dʒˈʌst dɹˈɑːp, dˈiːpɚɹ ænd dˈiːpɚ ɹᵻlˈækst. |1
+med2_5.wav|ˌɔn jʊɹ nˈɛkst bɹˈɛθ ˈɪn, fˈoʊkəsɪŋ ˌɔn jʊɹ dʒˈɔː mˈʌsəlz. fˈiːl jʊɹ tˈiːθ kˈʌm ɐpˈɑːɹt ænd jʊɹ lˈoʊɚ dʒˈɔː dɹˈɑːp slˈaɪtli. ɪf ðə tˈɪp ʌv jʊɹ tˈʌŋ ɪz stˈʌk tə ðə ɹˈuːf ʌv jʊɹ mˈaʊθ, lˈɛt ɪt fˈɔːl ænd ɹᵻlˈæks. nˈɛkst, bɹˈɪŋ jʊɹ ɐtˈɛnʃən tə jʊɹ nˈɛk mˈʌsəlz. ænd ˌɔn jʊɹ bɹˈɛθ ˈɪn, ɐlˈaʊɪŋ ðɪ ˈɛnɚdʒi ʌv ðæt bɹˈɛθ tə nˈiːd ɐwˈeɪ æt jʊɹ nˈɛk, tˈeɪkɪŋ ðə stɹˈeɪn ɐwˈeɪ, ɹᵻlˈæksɪŋ jʊɹ nˈɛk fˈɜːðɚ. ˌɔn jʊɹ nˈɛkst bɹˈɛθ ˈɪn, bɹˈɪŋɪŋ ɐ dˈoʊs ʌv ɹᵻlˈiːf tə jʊɹ bˈæk, |1
+med2_6.wav|ænd lˈɛt ðɪ ˈɛnɚdʒi ɹˈʌn ɐlˈɔŋ jʊɹ spˈaɪn, ʌnwˈaɪndɪŋ ˈɔːl ðə nˈɑːts ɪn jʊɹ ˌʌpɚ ænd lˈoʊɚ bˈæk. ænd ˌɔn jʊɹ nˈɛkst bɹˈɛθ ˈaʊt, ɐlˈaʊ ˌɛni tˈɛnʃən ɔːɹ ˈeɪkz təbi kˈæɹid ɐwˈeɪ wɪð ðɪs stɹˈænd ʌv ɛkshɐlˈeɪʃən. fˈiːl jʊɹ bˈɑːdi ɹᵻlˈæksɪŋ dˈiːpɚ ænd dˈiːpɚ nˈaʊ. bɹˈiːð ɪn ɐɡˈɛn ænd bɹˈɪŋ jʊɹ ɐtˈɛnʃən tə jʊɹ tʃˈɛst, pˈʊlɪŋ ɐpˈɑːɹt ˈɔːl ðə nˈɑːts ðæt wˈɪnd jʊɹ tʃˈɛst ˌʌp tˈaɪt. ænd bɹˈiːð ˈaʊt ænd sˈeɪvɚ ðɪs lˈɪbɚɹˌeɪɾɪŋ ɹᵻlˈiːf ʌv dˈiːp ænd sˈæɾɪsfˌaɪɪŋ ɹᵻlɐksˈeɪʃən. |1
+med2_7.wav|ænd bɹˈiːðɪŋ ɪn ɐɡˈɛn ænd ðɪs tˈaɪm fˈiːlɪŋ jʊɹ ʃˈoʊldɚz lˈɛt ɡˈoʊ, ðeɪ dɹˈɑːp ɐ lˈɪɾəl ænd ðə mˈʌsəlz ɪn jʊɹ ˈɑːɹmz, jʊɹ bˈaɪsɛps ænd tɹˈaɪsɛps ænd ˌɪntʊ ðə fˈɔːɹɑːɹmz fˈiːl ˌɛni stɹˈɛs ɪn ðɪs ˈɛɹiə mˈɛlt ɐwˈeɪ ɹˈaɪt dˌaʊn tə ðə tˈɪps ʌv jʊɹ fˈɪŋɡɚz bɹˈiːðɪŋ ɪn ɐɡˈɛn ænd sˈɛndɪŋ ðə bɹˈɛθ ɹˈaɪt dˌaʊn tə jʊɹ ˈæbdəmən ænd fˈiːl ɪɾ ɛkspˈænd ænd kˈɑːntɹækt æz juː bɹˈiːð ˈaʊt. dʒˈʌst lˈɛɾɪŋ ɪt sˈɪŋk bˈæk ɪn nˈætʃɚɹəli ænd sˈɛndɪŋ juː ˌɪntʊ ɐ dˈiːpɚ stˈeɪt ʌv ɹᵻlɐksˈeɪʃən. |1
+med2_8.wav|ˌɪntɹədˈuːs sˌʌm ʌv ðæt ɹᵻlˈæksɪŋ ˈɛnɚdʒi tə jʊɹ lˈɛɡz æz juː tˈeɪk ðə nˈɛkst bɹˈɛθ ˈɪn. ænd əpˌɑːn bɹˈiːðɪŋ ˈaʊt, lˈɛt ˌɛni ɹᵻmˈeɪnɪŋ pɹˈɛʃɚɹ ɛskˈeɪp θɹuː ðə tˈɪps ʌv jʊɹ tˈoʊz ænd jʊɹ ˈaʊtwɚd bɹˈɛθ. θɹuː ðə bɹˈɛθ juː bɹˈɪŋ bˈæləns tə jʊɹ sˈɪstəm. wɪð ˈiːtʃ kˈɑːnʃəs bɹˈɛθ, juː bɪkˌʌm mˈoːɹ ænd mˈoːɹ ɐwˈɛɹ ʌvðə pɹˈɛzənt mˈoʊmənt. ɪn ðɪs vˈɛɹi mˈoʊmənt, juː sˈɪmpli ɑːɹ. juː ɑːɹ pˈɜːfɛkt. juː ɑːɹ hˈoʊl. |1
+med2_9.wav|dʒˈʌst tˈeɪk ɐ mˈoʊmənt nˈaʊ tʊ əbzˈɜːv ðə nˈætʃɚɹəl flˈoʊ ʌv jʊɹ bɹˈiːðɪŋ. nˈoʊɾɪs hˌaʊ wɪð ˈiːtʃ bɹˈɛθ ˈɪn, jʊɹ tʃˈɛst ɹˈaɪzᵻz, ænd wɪð ˈiːtʃ bɹˈɛθ ˈaʊt ɪt fˈɔːlz, ˌʌp ænd dˈaʊn, dʒˈʌst lˈaɪk ðə stˈɛdili swˈɪŋɪŋ pˈɛndʒuːləm ʌv lˈaɪf. bɹˈɪŋ jʊɹ ɐtˈɛnʃən tə ðɪs pɹɪsˈaɪs mˈoʊmənt. ðɛɹz nˈoʊ nˈiːd tə stɹˈʌɡəl ɔːɹ tə fˈoːɹs joːɹsˈɛlf tə dˈuː ðˈɪs. baɪ sˈɪmpli kˈʌmɪŋ bˈæk tə jʊɹ bɹˈɛθ, juː wɪl ɹᵻtˈɜːn tə ðə mˈoʊmənt ænd bɪkˌʌm ɐwˈɛɹ ʌv ɪt. |1
+med2_10.wav|dʒˈʌst bɹˈiːð ˈɪn, ænd ðˈɛn bɹˈiːð ˈaʊt. fɹʌmðə stˈɑːɹt əvə nˈuː dˈeɪ ɹˈaɪt ˌʌp tə ðɪ ˈɛnd, wiː ɑːɹ ɛkspˈoʊzd tə θˈaʊzəndz ʌv θˈɔːts. dˈoʊnt tɹˈaɪ tə fˈaɪt jʊɹ θˈɔːts. sˈɪmpli əbzˈɜːv ðˌɛm. wˈɪtnəs ðˌɛm. ænd ðˈɛn kˈʌmɪŋ bˈæk tə jʊɹ bɹˈɛθ, slˈoʊli lˈɛt ðoʊz θˈɔːts ɡˈoʊ. dʒˈʌst ɹᵻmˈɛmbɚ, bɹˈiːð ɪn ænd bɹˈiːð ˈaʊt. juː mˈeɪ fˈaɪnd joːɹsˈɛlf θˈɪŋkɪŋ ɐbˌaʊt ɐ pɚtˈɪkjʊlɚɹ ᵻvˈɛnt ɔːɹ ᵻvˈɛnts ðæt hæv pˈæst. |1
+med2_11.wav|bɹˈiːð ˈɪn, slˈoʊɪŋ dˌaʊn ðə θˈɔːt pɹˈɑːsɛs. sˈɪmpli dɹˈɪft ɐmˌʌŋ ðoʊz mˈɛmɚɹiz. wˈɪtnəs ðˌɛm fɹʌm əbˌʌv ænd ɹˈɛkəɡnˌaɪz ðˌɛm. tˈɛl joːɹsˈɛlf, aɪɐm θˈɪŋkɪŋ ɐbˌaʊt ðɪs ᵻvˈɛnt. aɪ ɐknˈɑːlɪdʒ ɪt. ænd æz juː bɹˈiːð ˈaʊt, mˈuːv ɐlˈɔŋ wɪððə bɹˈɛθ, dɪtˈætʃɪŋ joːɹsˈɛlf ɐ lˈɪɾəl mˈoːɹ fɹʌm ðæt pɚtˈɪkjʊlɚ θˈɔːt. wiː mˈʌst ˌʌndɚstˈænd ðæt wiː kænˈɑːt tʃˈeɪndʒ ðə pˈæst, bˌʌt wiː kæn lˈɜːn sˈʌmθɪŋ fɹʌm ɪt. |1
+med2_12.wav|dɹˈɔː əpˌɑːn ɐ lˈɛsən juː mˌaɪthɐv lˈɜːnt fɹʌm ðæt ᵻvˈɛnt ɔːɹ ðoʊz ᵻvˈɛnts. wˈʌns ɐɡˈɛn, duːnˌɑːt stɹˈeɪn joːɹsˈɛlf tə θˈɪŋk ʌvðə lˈɛsən. sˈɪmpli bɹˈiːð ɪn ænd bɹˈiːð ˈaʊt ɐɡˈɛn. ænd ɪf sˈʌmθɪŋ kˈʌmz tə mˈaɪnd, tˈeɪk ɪt wɪð juː. ɪf nˈɑːt, ɹᵻmˈeɪn wɪððə bɹˈɛθ ænd juː kæn ˈɔːlweɪz ɹᵻtˈɜːn fɔːɹ fˈɜːðɚ ɹᵻflˈɛkʃən æɾ ɐnˈʌðɚ tˈaɪm. bɹˈiːð ˈɪn, ænd æz juː bɹˈiːð ˈaʊt, lˈɛt ðə pˈæst flˈoʊ θɹuː jʊɹ sˈɪstəm ænd ˈaʊt tə bɪkˌʌm wˈʌn wɪððə jˈuːnɪvˌɜːs. |1
+med2_13.wav|sˈʌmtaɪmz wiː ɑːɹ ˌoʊvɚpˈaʊɚd baɪ ɐ sˈɛns ʌv ˈæŋɡɚ ɔːɹ ɡɹˈiːf, ænd ðæt ɪn tˈɜːn hˈoʊldz ˌʌs bˈæk. ɪf ðɪs ɪz ðə kˈeɪs fɔːɹ juː nˈaʊ, ɪf ˌɛni ʌv ðiːz θˈɔːts ɚɹˈaɪz, dʒˈʌst bɹˈiːð ˈɪn, fˈoʊkəsɪŋ ˌɔn ðæt bɹˈiːðɪŋ. bɹˈiːð ɪn ɐ fɹˈɛʃ ˈɛnɚdʒi, ænd ˌɔn jʊɹ bɹˈɛθ ˈaʊt, bᵻkˈʌmɪŋ fˈʊli ɐwˈɛɹ ʌv jʊɹ bɹˈɛθ. ɪn ðɪs stˈeɪt ʌv ɹᵻlɐksˈeɪʃən, jʊɹ mˈaɪnd ɪz ˈɑːpɚɹˌeɪɾɪŋ æɾə slˈoʊɚ, mˈoːɹ pˈæsɪv fɹˈiːkwənsi. juː ɑːɹ hˈɛns ˈeɪbəl tʊ əbzˈɜːv ðiːz fˈiːlɪŋz ʌv ˈæŋɡɚ ɔːɹ ɡɹˈiːf wɪðˌaʊt lˈɛɾɪŋ ɪɾ ɐfˈɛkt juː. |1
+med2_14.wav|tˈeɪk ɐ mˈoʊmənt nˈaʊ tə ɹᵻflˈɛkt əpˌɑːn ðˈɪs. duːnˌɑːt tɹˈaɪ tˈuː hˈɑːɹd tə dɪtˈɜːmɪn ðə sˈoːɹs ʌv ɪt. sˈɪmpli ɐknˈɑːlɪdʒ ɪts pɹˈɛzəns ænd ðˈɛn ɹᵻtˈɜːn tə ðə bɹˈɛθ. ðɛɹˌɑːɹ ɑːpɚtˈuːnᵻɾiz tə bɪkˌʌm ˈæŋɡɹi ænd ʌpsˈɛt ˈɛvɹi nˈaʊ ænd ɐɡˈɛn. haʊˈɛvɚ, ɪts ɪmpˈoːɹtənt tə ɹᵻmˈɛmbɚ ðæt wiː hæv ɐ tʃˈɔɪs ʌv wˈɛðɚ ɔːɹ nˌɑːt tə fˈiːd ðiːz ɪmˈoʊʃənz. ænd baɪ mˈɪɹli kˈʌmɪŋ bˈæk tə ðə bɹˈɛθ, juː kæn bɹˈɪŋ joːɹsˈɛlf bˈæk ˌɪntʊ ɐlˈaɪnmənt. |1
+med2_15.wav|juː kæn tʃˈuːz nˌɑːt tə lˈɛt ðiːz θˈɪŋz bˈɑːðɚ juː. ðeɪ ɑːɹ nˌɑːt wˈɜːθ jʊɹ pɹˈɛʃəs tˈaɪm. ɪf juː hæv ˌɛni ˈæŋɡɚ ɔːɹ ɹᵻzˈɛntmənt, æz juː ɪnhˈeɪl ænd ɛkshˈeɪl, lˈɛt ðˌɛm ɡˈoʊ, ɹᵻmˈaɪndɪŋ joːɹsˈɛlf ðˌɐɾɪt ɪz nˌɑːt wˈɜːθ ɡˈɪvɪŋ ɪn tuː. juː ɑːɹ mˈoːɹ, ænd juː ɑːɹ stɹˈɔŋ. ˌaʊɚ bᵻlˈiːf sˈɪstəmz kæn sˈʌmtaɪmz plˈeɪs ɹᵻstɹˈɪkʃənz ˈɔn ˌʌs. haʊˈɛvɚ, wiː kæn ˈɔːl mˌeɪk ðə tʃˈɔɪs tə fˈɑːloʊ wʌt wiː tɹˈuːli bᵻlˈiːv ˈɪn. |1
+med2_16.wav|mˌeɪk joːɹsˈɛlf ɐwˈɛɹ ʌv ðɪs tʃˈɔɪs θɹuː ðə bɹˈɛθ. æz juː ɪnhˈeɪl, bɹˈɪŋ ˌɪntʊ jʊɹ sˈɪstəm ðə θˈɪŋz ðæt ɑːɹ mˈoʊst ɪmpˈoːɹtənt tə juː. bɹˈɪŋ tə mˈaɪnd wʌt juː mˈoʊst vˈæljuː ɪn jʊɹ lˈaɪf. ænd æz juː bɹˈiːð ˈaʊt, lˈɛt ɡˌoʊ ʌv ðoʊz fˈiːlɪŋz ðæt duːnˌɑːt ɹˈɛzənˌeɪt wɪð juː ænd ðæt hˈoʊld juː bˈæk fɹʌm bˌiːɪŋ ðə bˈɛst vˈɜːʒən ʌv jʊɹ tɹˈuːəst sˈɛlf. lˈɛt ðoʊz bᵻlˈiːfs ɡˈoʊ, nˈoʊɪŋ ðeɪ duːnˌɑːt sˈɜːv ðə tɹˈuː juː ɪn ˌɛni wˈeɪ. |1
+med2_17.wav|ɪt mˈeɪ nˌɑːt biː ˌaʊɚ bᵻlˈiːfs, bˌʌt ɐ tɹˈʌblɪŋ θˈɔːt mˈeɪ lˈɪŋɡɚɹ ˈæftɚɹ ˈaʊɚz ʌvðɪ ᵻvˈɛnt. lˈaɪf ɪn ðɪs sˈɛns ɪz lˈaɪk ɐ ɡˈeɪm ʌv tˈɛnɪs. ðɛɹˌɑːɹ tˈaɪmz wɛn juː mˈeɪ lˈuːz ɐ pˈɔɪnt, bˌʌt ðɛɹˌɑːɹ ˈʌðɚ tˈaɪmz wˌɛɹ juː wɪl ɡˈeɪn wˌʌn. ðɪ ˈoʊnli θˈɪŋ tə ɹᵻmˈɛmbɚɹ ɪz tə kˈiːp plˈeɪɪŋ, ænd tə kˈiːp plˈeɪɪŋ. ɪts sˈɪmpli ɐ mˈæɾɚɹ ʌv bɹˈiːðɪŋ. ðˈɛɹfoːɹ, dʒˈʌst bɹˈiːð ˈɪn, ænd bɹˈiːð ˈaʊt ɐɡˈɛn. ðɛɹ ɪz nˈoʊ sˈeɪɪŋ wʌt ðə fjˈuːtʃɚ hˈoʊldz fɔːɹ ˌʌs. |1
+med2_18.wav|tə dwˈɛl ɔnðɪ ʌnsˈɜːtənti ˈoʊnli bɹˈɪŋz mˈoːɹ stɹˈɛs, mˈoːɹ æŋzˈaɪəɾi. haʊˈɛvɚ, θɹuː ɡɹˈæɾɪtˌuːd ænd ɐpɹˌiːʃɪˈeɪʃən ʌv ˈɔːl ðə ɡˈɪfts lˈaɪf hɐz ˈɔfɚd juː tədˈeɪ, juː kæn biː sˈɜːʔn̩ ðæt təmˈɑːɹoʊ wɪl biː bˈɛɾɚ. tə ɹˌiːɐsˈɜːt ðˈɪs, ˌɔn jʊɹ nˈɛkst bɹˈɛθ, bɹˈɪŋ ɪn ˈɔːl ðə wˈʌndɚz ʌv jʊɹ pɹˈɛzənt lˈaɪf, ˈɛvɹɪθˌɪŋ ðæt juː ɑːɹ ɡɹˈeɪtfəl fɔːɹ. juː nˈiːd ˈoʊnli θˈɪŋk ʌv wˈʌn ɔːɹ tˈuː θˈɪŋz, ænd ðeɪ kæn biː æz sˈɪmpəl æz hˌævɪŋ ɐ ɹˈuːf ˌoʊvɚ jʊɹ hˈɛd, ɔːɹ hˌævɪŋ jʊɹ nˈɛkst mˈiːl. |1
+med2_19.wav|hˈoʊld ðɪs bɹˈɛθ dʒˈʌst fɚɹə mˈoʊmənt, ænd æz juː bɹˈiːð ˈaʊt, ɹᵻlˈiːs ˈɔːl ɛkspɪktˈeɪʃənz ʌv təmˈɑːɹoʊ. lˈɛt ɡˌoʊ ʌv ˈɔːl kəntɹˈoʊl. sɚɹˈɛndɚɹ ænd ðæt wˈeɪt ʌv ɛkspɪktˈeɪʃən wɪl biː ˌɔːɾəmˈæɾɪkli lˈɪftᵻd. hˈɪɹ ænd nˈaʊ juː ɑːɹ hˈoʊli pɹˈɛzənt. nˈiːðɚ jʊɹ pˈæst, jʊɹ fjˈuːtʃɚ, jʊɹ tɹˈʌbəlz nˈɔːɹ jʊɹ bᵻlˈiːfs kæn tˈeɪk ðɪs mˈoʊmənt ɐwˈeɪ fɹʌm juː. ðɪs ɪz ðə ɡˈɪft nˈoʊn æz ðə pɹˈɛzənt, wˈʌn ðæt kˈʌmz fɔːɹ ˈɔːl ʌv ˌʌs tʊ ɛmbɹˈeɪs. |1
+med2_20.wav|stˈeɪ hˈɪɹ fɚɹə mˈoʊmənt, bɹˈiːðɪŋ ɪn ænd ˈaʊt, ɛɡzˈɪstɪŋ kəmplˈiːtli ɪn ðɪs pɹˈɛzənt mˈoʊmənt. lˈɛt ɡˌoʊ ʌv ˈɛvɹɪθˌɪŋ ðæt ɪz bᵻjˌɔnd jʊɹ kəntɹˈoʊl. juːv dˈʌn jʊɹ pˈɑːɹt tə ðə bˈɛst ʌv jʊɹ ɐbˈɪləɾiz. ðə ɹˈɛst nˈaʊ wɪl biː tˈeɪkən kˈɛɹ ʌv. plˈeɪs jʊɹ tɹˈʌst ɪn lˈaɪf, nˈoʊɪŋ ðæt juː dɪzˈɜːv ðə bˈɛst. ænd wɪððə fˈɑːloʊɪŋ ˌæfɚmˈeɪʃənz juː mˈeɪ sɚɹˈɛndɚ kəmplˈiːtli. juː kæn mˈɛntəli ɹᵻpˈiːt ðiːz tə joːɹsˈɛlf. |1
+med2_21.wav|aɪ ɐksˈɛpt ˈɔːl ðə ɡˈɪfts ðætðə jˈuːnɪvˌɜːs hɐz tʊ ˈɔfɚ mˌiː. aɪɐm ɡɹˈeɪtfəl fɔːɹ ˈiːtʃ mˈɪɹəkəl aɪ fˈaɪnd ɚɹˈaʊnd ˈɛvɹi kˈɔːɹnɚ. aɪ ɐpɹˈiːʃɪˌeɪt maɪ lˈaɪf baɪ lˈɪvɪŋ ɪt tə ðə fˈʊlɪst. aɪ lˈʌv ðə wˈeɪ aɪɐm ænd bᵻlˈiːv ɪn maɪ ɐbˈɪləɾiz. aɪɐm tˈoʊɾəli fɹˈiː. aɪ tʃˈuːz tə dˈuː θˈɪŋz ðæt mˌeɪk mˌiː hˈæpi. aɪ fˈʊli dɪzˈɜːv təbi hˈæpi. aɪɐm lˈʌvd ænd lˈʌv fˈʊli. aɪɐm ðə bˈɛst vˈɜːʒən ʌv maɪ tɹˈuːəst sˈɛlf. |1

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+med2_22.wav|aɪɐm fˈʊli pɹˈɛzənt ɪn ðɪs mˈoʊmənt. aɪ wˈɛlkʌm wˈɛlθ ænd ɐbˈʌndəns ˌɪntʊ maɪ lˈaɪf. aɪ nˈaʊ sɚɹˈɛndɚ ðæt wˌɪtʃ ɪz bᵻjˌɔnd maɪ kəntɹˈoʊl tə ðə jˈuːnɪvˌɜːs. ðɪs ɪz jʊɹ fˈaɪnəl pˈæsɪdʒwˌeɪ tʊ ɐ ɹˈɪtʃ ænd ɐbˈʌndənt slˈiːp. juːv kˈʌm ɐ lˈɔŋ wˈeɪ ɪn ɐksˈɛptɪŋ jʊɹ pɹˈɛzənt ænd lˈɛɾɪŋ ɡˌoʊ ʌv ðæt wˌɪtʃ hɐz hˈɛld juː bˈæk. juːv wˈɜːkt hˈɑːɹd ænd ðə slˈiːp ðæt bˈɛkənz ɪz fˈʊli dɪzˈɜːvd. təmˈɑːɹoʊ mˈeɪ hˈoʊld mˈoːɹ mˈɪɹəkəlz ænd blˈɛsɪŋz ðɐn wʌt jˈɛstɚdˌeɪ dˈɪd. |1
+med2_23.wav|ɛkspˈɛkt ðɪ ˌʌnɛkspˈɛktᵻd. ænd sɚɹˈɛndɚɹ ˌɛni pɹˈiːɛɡzˈɪstɪŋ nˈoʊʃənz ɐbˌaʊt ðə fjˈuːtʃɚ. dʒˈʌst lˈɛt ðˌɛm ɡˈoʊ. fˈoʊkəs nˈaʊ ɛntˈaɪɚli ɔnðə bɹˈɛθ ænd lˈɛt ɪt kˈæɹi juː ˌɔn tə jʊɹ slˈʌmbɚ. fˈɑːloʊ jʊɹ ˈoʊn nˈætʃɚɹəl ɹˈɪðəm, bɹˈiːðɪŋ ɪn ænd ˈaʊt. ænd ɪn jʊɹ mˈaɪndz ˈaɪ, vˈɪʒuːəlˌaɪz ɐ tɹˈæp dˈoːɹ ðæt ˈoʊpənz ˈʌp. ɐ flˈaɪt ʌv tˈɛn stˈɛps kˈʌvɚd ɪn θˈɪk kɹˈɪmsən kˈɑːɹpɪt ðæt ˈiːzili mˈʌfəlz jʊɹ fˈʊtstɛps lˈiːdz dˈaʊnwɚdz tʊ ɐ plˈɛzəntli lˈɪt plˈeɪs ʌv pˈiːs. |1
+med2_24.wav|aɪ wɪl kˈaʊnt juː dˌaʊn fɹʌm tˈɛn, ɡˈaɪdɪŋ ˈiːtʃ stˈɛp ðæt juː tˈeɪk. tˈɛn. tˈeɪk ðə fˈɜːst stˈɛp, hˈoʊldɪŋ ˌɔn tə ðə ɡˈoʊldən ɹˈeɪl. juː ɑːɹ ɹᵻmˈaɪndᵻd ʌvðə sˈuːðɪŋ bˈɑːm ʌv jʊɹ bɹˈiːðɪŋ. nˈaɪn. lˈɛɾɪŋ ɡˈoʊ. sɚɹˈɛndɚɹɪŋ. ˈeɪt. ɡˌoʊɪŋ dˈaʊn. dˈiːpɚ. sˈɛvən. bɹˈiːðɪŋ ɪn ænd ˈaʊt. dɹˈɔːɪŋ klˈoʊsɚ ænd klˈoʊsɚ tʊ ɐ blˈɪsfəl slˈiːp. sˈɪks. fˈaɪv fˈoːɹ ɐ wˈɔːɹm kˈɜːɹənt ɹˈaɪzᵻz ˌʌp tə mˈiːt juː fɹʌmðə sˈæŋktəm ʌv sˈɑːlɪs dʒˈʌst bᵻlˈoʊ. |1