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Published on June 10, 2020

Guided Relaxation

woman relaxing at her desk

Do you wish there was a quick and easy way to reduce your stress at home or at work? Now there is! These three- to 15-minute recordings help you relax and manage stress. Listen to the recordings here, or download to your mp3 player.

Diaphragmatic Breathing

A quick introduction to using a breathing style that can relax and calm the body and mind.

Affirmations #1

An introduction to affirmations or positive self-talk.

Affirmations #2

An affirmation is a positive statement you say or think about yourself. In this session you can learn how to focus affirmations in different areas.

Body Scan

This exercise is to learn how to quickly scan your body for tensions and relax them. The more you practice this type of scan the easier it is to recognize muscular tension in the body. This is great to practice before you go to sleep at night.

Chakra Meditation

Chakras are energy centers in the body and are said to be aligned with colors and sounds. Here you explore how this works with your body to enhance body awareness.

Mindfulness Foundations

Mindfulness is a practice of cultivating awareness of the present moment. In this session you can listen to the foundations of this practice and try it yourself.

Mindfulness Eating

Mindfulness means fully experiencing what happens in the here and now. Here we practice this technique using eating as our focus.

Progressive Muscle Relaxation

Progressive Muscle Relaxation teaches you how to relax your muscles through a two-step process of tensing and relaxing your muscles. This exercise will help you to lower your overall tension and stress levels, and help you relax when you are feeling anxious. It can also help reduce physical problems such as stomachaches and headaches, as well as improve your sleep.

Progressive Muscle Relaxation (short version)

Once you have practiced the longer progressive relaxation you can progress to this short form. In this session, you will work with summary groups of muscles rather than individual muscle groups, and begin to use cue-controlled relaxation.

Sphere of Light

A quick visualization using light as or focus point to relax.

Yoga Breathing - Natural Breath

A quick primer on how to pay attention to your breath and use it to relax your mind and body.

Yoga Breathing - Abdominal Breathing

This is the traditional breathing pattern practiced in mediation. This type of breathing actually initiates the relaxation response in your body.

Yoga Breathing - 3-part Breathing

This breathing practice builds on the foundation of abdominal breathing. In this style of breathing you will learn how to fully utilize our lungs.

Walking Meditation

In this session we cultivate mindfulness while moving and utilize walking. This allows us to see that we can be mindful in all of our daily activities.

Autogenic Relaxation

In this relaxation technique, you use both visual imagery and body awareness to reduce stress. Autogenic relaxation is an effective relaxation technique that will allow you to relax your body and calm your mind.

Metta Prayer

Metta is a benevolence toward all beings, without discrimination, that is free of selfish attachment. In this session you practice how to metta towards yourself and others.

Visualization - Cabin

Take a mind vacation by snuggling in to a cozy cabin in the woods.

Visualization - Beach

Take a mind vacation with a quick trip to a deserted beach.

Visualization - Mountain Field

Take a mind vacation by enjoying a mountain meadow.

Natural Breathing

Relaxation for Pain Management

Guided Imagery - Mountain

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