Listen Free to Stress Reduction Audios
Autogenic Relaxation Training
This audio teaches autogenic relaxation which is a focus on the pleasant sensations of warmth and heaviness coming into your body. Practicing this method will help you become more skilled at being aware of your body, where you feel tension, and replacing the tension with pleasant warmth and soothing heaviness.
About 9 minutes.
When doing any mindful or relaxation exercise, it is important to very gently bring your focus back to your experience if
distracting thoughts occur. Do not try to get rid of the thoughts because that interferes with the relaxation process.
Instead, just gently refocus back to the exercise.
Once you have learned this technique, you can use it to help whenever you feel stressed. You won't need to listen to the entire audio but will be able to focus on the sensations of your body, being aware of the tension, and releasing the tension by replacing with the relaxing sensations of warmth and heaviness.
Mindful Breathing
This audio is a quick three minute stress management technique that coaches you through mindful breathing.
Mindfulness is a state of mind in which you focus completely on your most immediate experience. In this
exercise, the focus is on the full experience of your breathing.
When doing any mindful exercise, it is important to very gently bring your focus back to your experience if
distracting thoughts occur. Do not try to get rid of the thoughts because that interferes with mindfulness.
Instead, just gently refocus back to the exercise.
Once you have learned this technique, you can use it to help with sleep when you are having trouble quieting
your mind. Focus on the mindful breathing. Whenever any thoughts occur, gently bring your focus back to
your breath. You may have to do this a number of times before your mind quiets. Once you are fully focused on
your each breath, you are more likely to drift naturally off to sleep.
Muscle Scan
This audio is a quick two minute muscle scan to help you be aware of where you are feeling muscle tension.
As you become aware of tension, you can then focus on letting those muscles relax. Too often when people are
feeling muscle tension they don't take the time to be aware of their experience so the tension is not
addressed.
You can use this exercise throughout your day to relieve your muscle tension. The more you use it, the
more bodily awareness you will develop and will more naturally relax your muscles.
Progressive Muscle Relaxation
This audio is a deep relaxation method focusing on tensing and releasing each muscle group to become more aware of the muscle tension and reducing it. Too often when people are
feeling muscle tension they don't take the time to be aware of their experience so the tension is not
addressed.
Using this audio can teach you more about relaxing your muscles so that you can use the technique whenever you feel muscle tension. The more you use it, the
more bodily awareness you will develop and will more naturally relax your muscles.
Tense and Release
This audio is a very quick muscle relief exercise. All you do is tense all your muscles until they are very tight
and then suddenly just release all the tension with a sigh. Then allow yourself to feel the relaxation flowing
into your body and relaxing your muscles.
You can use this exercise throughout your day to relieve your muscle tension.
Stretching
This audio is a quick two minute stretching exercise to increase blood flow throughout your body. As the blood flow
increases you will experience tension release in the muscles and overall body relaxation.
You can use this exercise throughout your day to increase your relaxation and reduce the effects of stress
on your body.