I just mostly need advice on how to do the relaxation without an mp3?

When I try to do it without an mp3 (the one I recorded) it takes longer to relax my body.

Also I need help / advice on how to do the mental hands exercise all over my body and over my chakras (I haven't recorded an mp3 for the mental hands chakra because I already have knowledge / experience with a chakra meditation)?

Thanks.