What is imagery relaxation?

Imagery relaxation focuses on teaching the three main methods of relaxation:

slow, relaxed breathing

muscle relaxation

guided imagery

How to use these audios

Find a quiet place, sit or lie down comfortably, and just listen

Choose imagery you think you might like

Different audios offer different experiences

Listening to the same audio again and again may uncover layers of experience

Relaxation audios

Rainy Autumn Morning Relaxation

Hot Springs Relaxation

Riding a Horse Across the Plains Relaxation

Cityscape Mindfulness

Sunrise on the Beach Mindfulness

Tropical Garden Mindfulness

The Great Desert Mindfulness

Day of Fishing Mindfulness

The Meadow Relaxtion

Mountain Cabin Relaxation

Day on the Farm Mindfulness

Lotus Flower Relaxation

Rainbow Relaxation Emotion Training

Hot Air Balloon Motivation

Starry Night Relaxation

These audios use the meditation techniques from Buddhist psychology which uses the methods from Buddhism for life enhancement. As such, they are not religiously based but focused on changing thinking about ourselves and others to provide greater peace and contentment.

Loving Kindness Meditation

Compassion Meditation

Pathways Meditation

Yogic Breath Training

The following audios are to help increase energy.

Wake Up Mindfulness

Energizing the Body and Mind

Mindful Breathing

Stretching

These audios focus on improving your life by changing your attitude and removing obstacles in your thinking.

Choosing Happiness

Change Yourself--Don't Wait for the World to Change

Thinking Your Way to a Healthy Weight

Hot Air Balloon Motivation

Risk and Planning for Success

Aging with Integrity

Finding Your Path Decision-making

Not just for children, but for the young at heart, these relaxation stories help children learn how to calm themselves. They are great for helping children fall asleep more peacefully at night.

Rainbow Sandbox Mindfulness

Bouncing Ball Mindfulness

Magic Book

Magic Bubbles

Magical Forest

Cloud Castles

The education and assistance audios are to help you understand and cope with different problems you might be experiencing.

5 Methods to Managing Anger

Aging with Integrity

The Irresponsibility of Dependency

Managing Insomnia

Choosing Happiness

Depression Assistance

Jealousy Assistance

Stress Education

Rational Thinking

The anxiety assistance audios are to help cope with general anxiety and panic.

Learning to Tolerate Anxiety

Panic Assistance

Mindful Grounding

Social Anxiety Assistance

Stress Education

Rational Thinking

The Worry Box

The anxiety assistance audios are to help cope with general anxiety and panic.

Mindful Grounding

Learning to Tolerate Anxiety

Lies You Were Taught as a Child

Rainbow Relaxation Emotion Training

Building Blocks Emotion Training

The assistance audios are to help you with changing some of the underlying thinking that is involved with OCD.

Excessive Responsibility and OCD

Probability and OCD

OCD Intrusive Thoughts Reassurance

Magical Thinking and OCD

The self-esteem audios are to help you improve your self-concept and self-esteem so that you feel better about yourself and are better able to cope with life's challenges.

Self-Esteem Full Version

Self-Esteem Self-Talk

Self-Esteem Train

Self-Esteem Blackboard

Rational Thinking

Emotion training audios can be particularly useful for those with anxiety disorders such as Post-traumatic Stress Disorder (PTSD) or Panic Disorder as well as for many of those with Borderline Personality Disorder.

Mindful Grounding for Anxiety/Trauma

Rainbow Relaxation Emotion Training

Building Blocks Emotion Training

Audios that teach methods to help you with quick stress relief throughout the day. Once you learn these methods, you can use them frequently to help manage stress symptoms.

Autogenic Relaxation Training

Mindful Breathing

Muscle Scan

Tense and Release

Stretching

Progressive Muscle Relaxation

The following audios are to assist with athletic performance. They can also be used for other types of performance.

In addition to the following, the Mindfulness Practice Audios can be very helpful to improving athletic performance through mindful awareness.

Sport Motivation

Intensity Training

Sport Imagery Exercise

Energizing the Body and Mind

These audios focus on changing thinking related to problems with weight control.

Thinking Your Way to a Healthy Weight

Creating Awareness of Overeating Consequences

Risk and Planning for Success

Hot Air Balloon Motivation

Understanding Mindfulness: Step 1--Basic Mindfulness Practice

Understanding Mindfulness: Step 2--The Mindful Experience of Discomfort

Understanding Mindfulness: Step 3--Mindfulness and Unpleasant Emotions

Understanding Mindfulness: Step 4--Mindfulness and Cognitive Restructuring

Understanding Mindfulness: Step 5--Mindfulness and Grief

Additional reading:

Why Are Meditative Relaxation and Mindfulness Important?

A Brief Primer on the Biology of Stress and How CBT Can Help

PsychNotes: Mindfulness and Relaxation Methods

Mindfulness Exercise 1: Eating a Piece of Fruit

Mindfulness Exercise 2: Eating a Piece of Chocolate

Mindfulness Exercise 3: Doing the Dishes

Mindfulness Exercise 4: Eating a Crunchy Vegetable

Mindfulness Exercise 5: Sitting

Mindfulness Exercise 6: An Itch

Mindfulness Exercise 7: Stretching

Mindfulness Exercise 8: Walking

Mindfulness Exercise 9: Feeling the Air

Mindfulness Exercise 10: Engaged in Conversation

Mindfulness Exercise 11: Reading a Book

Mindfulness Exercise 12: Closing Your Eyes

Mindfulness Exercise 13: Listening

Mindfulness Exercise 14: Feeling Heat

Mindfulness Exercise 15: Feeling Cold

Mindfulness Exercise 16: Doing an Unpleasant Chore

Mindfulness Exercise 17: Touching a Door Knob

Mindfulness Exercise 18: Getting Dressed

Mindfulness Exercise 19: Experiencing Rain

Mindfulness Exercise 20: Experiencing a Neutral Object

Mindfulness Exercise 21: Digging in the Garden

Mindfulness Exercise 22: Walking Up Stairs

Mindfulness Exercise 23: Lifting Weights

Mindfulness Exercise 24: Lying Down

Mindfulness Exercise 25: Drifting to Sleep

Mindfulness Exercise 26: Exercise to Exhaustion

Mindfulness Exercise 27: Feeling Bored

Mindfulness Exercise 28: Feeling Excitement

Mindfulness Exercise 29: Feeling Loneliness

Mindfulness Exercise 30: Feeling Disappointment

Mindfulness Exercise 31: Feeling Embarrassed

Mindfulness Exercise 32: Feeling Frustrated

Mindfulness Exercise 33: Feeling Sadness

Mindfulness Exercise 34: Feeling Helpless

Mindfulness Exercise 35: Feeling Remorse

Mindfulness Exercise 36: Feeling Apprehension