Meadow Relaxation

Audio relaxation exercise focused on teaching the three main methods of relaxation which include slow, relaxed breathing, muscle relaxation, and guided imagery.  The imagery describes taking a walk through a meadow on a summer day and sitting next to a bubbling brook.  Choose imagery based upon what seems pleasant for you.

This may be used while sitting or lying down in a quiet, comfortable place.  Just close your eyes and listen without trying to force yourself to relax.  If your mind wanders, gently bring yourself back to focus on the words.

Although it describes gradually coming back to full awareness at the end of the exercise, some people use this to help with sleep.  They just tell themselves to ignore the directions to become more aware.

Note: This is a new re-recorded version. If you prefer the old version, you may get it here.

Do not use while operating a car!

Audio relaxation exercise focused on teaching the three main methods of relaxation which include slow, relaxed breathing, muscle relaxation, and guided imagery.  The imagery describes taking a walk through the snow at night and sitting in a mountain cabin in front of a fire.  Choose imagery based upon what seems pleasant for you.

This may be used while sitting or lying down in a quiet, comfortable place.  Just close your eyes and listen without trying to force yourself to relax.  If your mind wanders, gently bring yourself back to focus on the words.

Although it describes gradually coming back to full awareness at the end of the exercise, some people use this to help with sleep.  They just tell themselves to ignore the directions to become more aware.

Note: This is a new re-recorded version. If you prefer the old version, you may get it here.

Do not use while operating a car!

Audio relaxation exercise focused on teaching the three main methods of relaxation which include slow, relaxed breathing, muscle relaxation, and guided imagery.  The imagery describes floating relaxing on a beach at night and experiencing the sunrise.  Mindfulness relaxation focuses on fully experiencing the different sensations of the imagined scene.

This may be used while sitting or lying down in a quiet, comfortable place.  Just close your eyes and listen without trying to force yourself to relax.  If your mind wanders, gently bring yourself back to focus on the words.

Although it describes gradually coming back to full awareness at the end of the exercise, some people use this to help with sleep.  They just tell themselves to ignore the directions to become more aware.

Do not use while operating a car!

Audio relaxation exercise focused on teaching the three main methods of relaxation which include slow, relaxed breathing, muscle relaxation, and guided imagery.  The imagery describes floating through a rainbow and experiencing different emotions with each color. This imagery is particularly useful to learn how to calm yourself or to feel more confident or at peace at times when you are not listening to the audio. By practicing repeatedly, you will begin to pair certain emotions with certain colors. Then you can draw on that pairing by imagining the color which will help you experience the emotion.  Choose imagery based upon what seems pleasant for you.

This may be used while sitting or lying down in a quiet, comfortable place.  Just close your eyes and listen without trying to force yourself to relax.  If your mind wanders, gently bring yourself back to focus on the words.

Although it describes gradually coming back to full awareness at the end of the exercise, some people use this to help with sleep.  They just tell themselves to ignore the directions to become more aware.

Do not use while operating a car!

Audio relaxation exercise intended to help achieve mindful awareness of imagery and sensations. The imagery describes a morning on the farm imagining and getting in touch with the sights, sounds, aromas, and tastes.

This may be used while sitting or lying down in a quiet, comfortable place.  Just close your eyes and listen without trying to force yourself to relax.  If your mind wanders, gently bring yourself back to focus on the words.

Although it describes gradually coming back to full awareness at the end of the exercise, some people use this to help with sleep.  They just tell themselves to ignore the directions to become more aware.

Do not use while operating a car!

Audio relaxation exercise focused on teaching the three main methods of relaxation which include slow, relaxed breathing, muscle relaxation, and guided imagery.  The imagery describes floating through a rainbow and experiencing different emotions with each color. This imagery is particularly useful to learn how to calm yourself or to feel more confident or at peace at times when you are not listening to the audio. By practicing repeatedly, you will begin to pair certain emotions with certain colors. Then you can draw on that pairing by imagining the color which will help you experience the emotion.  Choose imagery based upon what seems pleasant for you.

This may be used while sitting or lying down in a quiet, comfortable place.  Just close your eyes and listen without trying to force yourself to relax.  If your mind wanders, gently bring yourself back to focus on the words.

Although it describes gradually coming back to full awareness at the end of the exercise, some people use this to help with sleep.  They just tell themselves to ignore the directions to become more aware.

Do not use while operating a car!

Warning: Some people are uncomfortable feeling disconnected from their bodies and this relaxation can have that effect.

Audio relaxation exercise focused on teaching the three main methods of relaxation which include slow, relaxed breathing, muscle relaxation, and guided imagery.  The imagery describes floating through space and experiencing oneness with the universe. This imagery can be quite powerful but may be disconcerting for some people.

This may be used while sitting or lying down in a quiet, comfortable place.  Just close your eyes and listen without trying to force yourself to relax.  If your mind wanders, gently bring yourself back to focus on the words.

Although it describes gradually coming back to full awareness at the end of the exercise, some people use this to help with sleep.  They just tell themselves to ignore the directions to become more aware.

Do not use while operating a car!

When I ask clients what they do for daily relaxation I usually get responses such as:

"I relax by watching TV every night."

"I have a glass of wine."

"I read a book."

"I go out with friends."

"I go to the gym and work out."

"I find gardening relaxing."

"I like to fish."

Although each of these activities may be perceived as relaxing and may even have an element of mindfulness, they don't provide the brain and body with the deep meditative relaxation we require. In fact, most of these activities are stimulating to the brain or the body rather than quieting.  READ MORE...

 

As you may realize as you read the articles on this site, the underlying core issue for many problems resides with irrational thinking styles. That, of course, is the basic premise of cognitive-behavioral therapy (CBT). We develop styles of thinking based upon our learning experiences, our parents' thinking, and societal/community beliefs and expectations.  READ MORE...

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