Whether you're dealing with chronic anxiety, panic disorder, or just want to improve your ability to manage daily stress, these episodes provide practical tools you can apply in real-life situations.

Podcast Info
• Quieting Anxiety

App Info
• Quieting Anxiety: CBT Tools

These free guided audio exercises are designed to support mental wellness, emotional regulation, motivation, and personal growth. Whether you’re looking to reduce anxiety, build self-esteem, energize your day, support your child’s emotional development, or practice mindfulness, these audios offer practical tools grounded in evidence-based approaches like cognitive-behavioral therapy (CBT), mindfulness, and sport psychology.

Each audio provides structured guidance using soothing narration, empowering messages, or engaging mental imagery to help you relax, refocus, or reset your mindset.

• Find a quiet, comfortable place where you won’t be disturbed.


• Choose an audio that matches your current goal—whether it's to relax, recharge, sleep, or get motivated.


• If your mind wanders, gently bring your focus back to the words.

• Guided Imagery Relaxation Audios
• Quick Stress Relief and Muscle Relaxation
• Meditation Audios
• Mindfulness Practice
• Anxiety Assistance Audios
• Post-traumatic Stress Disorder (PTSD) Assistance
• Self-Esteem Audios
• Emotion Training Audios
• Energizing Audios
• Motivational Audios
• Relaxation Audios for Children
• Education and Assistance Audios
• Obsessive-Compulsive Disorder Assistance Audios
• SportPsych Training
• Weight Control 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 Bud Meditation
• Rainbow Relaxation Emotion Training
• Hot Air Balloon Motivation
• Starry Night Relaxation

These audios teach quick, effective methods for reducing stress and calming the body throughout the day. From breathing exercises to muscle relaxation techniques, each session is designed to help you manage physical and emotional symptoms of stress. With regular practice, you can learn to access a sense of calm more easily—even in the middle of a busy or challenging moment.

• Autogenic Relaxation Training
• Mindful Breathing
• Muscle Scan
• Tense and Release
• Stretching
• Progressive Muscle Relaxation

These guided audios are designed to help you cope with the physical and emotional symptoms of anxiety, including general worry, social anxiety, and panic attacks. These sessions support you in building tolerance for discomfort, changing anxious thinking patterns, and finding calm in moments of overwhelm. Use them as part of your daily routine or when anxiety arises.

• Quieting Anxiety Step-by-Step Podcasts
• Panic Assistance
• Mindful Grounding
• Overcoming Anxiety and Perfectionism
• The Worry Box
• Learning to Tolerate Anxiety
• Social Anxiety Assistance
• Stress Education

These meditations gently guide you inward to develop emotional strength, resilience, and calm. Use these audios to center yourself, ease emotional tension, and build a more compassionate mindset.

• Loving Kindness Meditation
• Compassion Meditation
• Pathways Meditation
• Lotus Bud Meditation
• Yogic Breath Training

These short guided sessions are designed to help you feel more awake, alert, and ready for the day. Whether you're just getting started in the morning or need a midday reset, these audios use light stretching, mindful breathing, and mental activation to refresh both body and mind. Perfect for shaking off fatigue and reconnecting with your natural energy.

• Wake Up Mindfulness
• Energizing the Body and Mind
• Mindful Breathing
• Stretching

These guided audios are designed to help you build a healthier, more empowered perspective on life. Each session focuses on transforming limiting beliefs, fostering resilience, and encouraging intentional decision-making. Whether you're seeking happiness, navigating life transitions, setting goals, or managing your weight with self-compassion, these tools can support meaningful change from within.

• 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

Imaginative journeys to help children relax, unwind, and drift into peaceful sleep. These calming audio stories are designed to teach children simple mindfulness and relaxation skills through playful imagery and soothing narration. Whether it's floating on magic bubbles, exploring a rainbow sandbox, or visiting a cloud castle, each story creates a peaceful space where children can feel safe, calm, and ready for rest. Ideal for bedtime, quiet time, or anytime a child needs to reset their emotions.

• Rainbow Sandbox Mindfulness
• Bouncing Ball Mindfulness
• Magic Book
• Magic Bubbles
• Magical Forest
• Cloud Castles

Understand your experiences, build healthier patterns, and gain practical tools for personal growth. These audios are designed to help you explore common emotional and behavioral challenges through guided education and reflection. Learn how to think more rationally, manage emotions effectively, and take meaningful steps toward emotional balance and self-understanding.

• Rational Thinking
• 5 Methods to Managing Anger
• Aging with Integrity
• The Irresponsibility of Dependency
• Managing Insomnia
• Choosing Happiness
• Depression Assistance
• Jealousy Assistance
• Stress Education

These audios are designed to support individuals struggling with obsessive-compulsive tendencies by addressing the underlying cognitive distortions that keep the OCD cycle going. Topics include excessive responsibility, magical thinking, intrusive thoughts, and the need for reassurance. Through education and guided reflection, these sessions help you begin to shift your perspective and reduce the power OCD holds over your thoughts and behaviors.

• Excessive Responsibility and OCD
• Probability and OCD
• OCD Intrusive Thoughts Reassurance
• Magical Thinking and OCD

These guided audios are designed to help you improve your self-esteem by changing negative self-talk, reinforcing positive beliefs, and developing a more compassionate self-concept. Through imagery, affirmations, and cognitive strategies, you'll learn to challenge self-critical thoughts and build a stronger foundation for emotional resilience. Use these sessions to support personal growth and feel more confident in facing life’s challenges.

• Self-Esteem Blackboard
• Self-Esteem Full Version
• Self-Esteem Self-Talk
• Self-Esteem Train

These emotion training audios are especially helpful for individuals with anxiety disorders, PTSD, panic disorder, or borderline personality disorder. They focus on building emotional awareness, developing grounding skills, and improving emotional regulation through mindfulness and guided exercises. By practicing these tools, you can increase emotional stability, reduce reactivity, and feel more in control of your inner experiences.

• Mindful Grounding for Anxiety/Trauma
• Rainbow Relaxation Emotion Training
• Building Blocks Emotion Training

These audios are designed to support athletic and performance goals by building mental skills such as motivation, intensity regulation, and visualization. Whether you're preparing for competition or simply aiming to improve personal performance, these guided exercises help you tap into your mental strengths. Mindfulness Practice Audios can also complement this training by enhancing present-moment awareness and emotional control—key components of peak performance.

• Sport Motivation
• Intensity Training
• Sport Imagery Exercise
• Energizing the Body and Mind

These audios focus on the cognitive and emotional aspects of weight control, helping you become more aware of the thoughts and behaviors that may interfere with your goals. Through guided reflection, motivation, and practical strategies, you’ll learn to make mindful choices, stay focused on your intentions, and build a healthier relationship with food and your body. These tools are not about dieting—they’re about lasting change from the inside out.

• Thinking Your Way to a Healthy Weight
• Creating Awareness of Overeating Consequences
• Risk and Planning for Success
• Hot Air Balloon Motivation

These audios offer a progressive introduction to mindfulness, guiding you through essential concepts and practices to help you become more present and accepting of your internal experiences. Each step builds on the last—from basic awareness to applying mindfulness to discomfort, emotions, thoughts, and grief. These sessions are ideal for developing greater self-understanding, emotional regulation, and mental flexibility through consistent, mindful practice.

• 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
• Daily Mindfulness Exercises