Guided Relaxations

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.

Listen to our audio:  Diaphragmatic Breathing

Affirmations #1

An introduction to affirmations or positive self-talk.

Listen to our audio:  Affirmations #1

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.

Listen to our audio:  Affirmations #2

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.

Listen to our audio:  Body Scan

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.

Listen to our audio:  Chakra Meditation

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.

Listen to our audio:  Mindfulness Foundations

Mindfulness Eating 

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

Listen to our audio:  Mindfulness Eating

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.

Listen to our audio:  Progressive Muscle Relaxation - Full Version

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. 

Listen to our audio:  Progressive Muscle Relaxation - Short Version

Sphere of Light

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

Listen to our audio:  Sphere of Light

Yoga Breathing - Natural Breath

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

Listen to our audio: Yoga Breathing - Natural

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.  

Listen to our audio: Yoga Breathing - Abdominal

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.

Listen to our audio: Yoga Breathing - 3-part Breathing

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.

Listen to our audio:  Walking Meditation

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.

Listen to our audio:  Autogenic Relaxation

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.

Listen to our audio:  Metta Prayer

Visualization - Cabin

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

Listen to our audio:  Cabin

Visualization - Beach

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

Listen to our audio:  Beach

Visualization - Mountain Field

Take a mind vacation by enjoying a mountain meadow.

Listen to our audio:  Mountain Field

Natural Breathing

Listen to our audio:  Natural Breathing

Relaxation for Pain Management

Listen to our audio:  Relaxation for Pain Management

Guided Imagery - Mountain

Listen to our audio:  Mountain