Mindful Grounding for Anxiety/Trauma
This audio provides assistance when you are overwhelmed with anxiety and can't focus on relaxation especially if you are
experiencing depersonalization or derealization (you or your surroundings don't feel real).
The grounding technique can be particularly helpful when someone has
anxiety due to trauma which is causing flashbacks to the memory of the trauma. It has you focus on your immediate surroundings to help focus
away from the traumatic memory.
This type of audio is not for the purpose of relaxation but to help you feel more focused so that you can use other techniques.
Once you have used the mindful grounding
technique and can focus a bit more, it is a good idea to use the relaxation audios to help calm yourself further.
It is best to
listen to this audio for the first time when you don't need it so that you will have an idea of what to expect. In addition, developing
an understanding of mindfulness can help with this practice:
Understanding Mindfulness.
Rainbow Relaxation Emotion Training
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 vehicle!
Building Blocks Emotion Training
The purpose of this audio is to help cope with certain emotional states. It can be particularly useful for those with anxiety disorders such as Post-traumatic Stress Disorder (PTSD) or Panic Disorder. In addition, many of those with Borderline Personality Disorder may find it helpful.
The imagery describes building a special place with rooms designed for different emotions: a room that helps you feel peaceful when you are anxious or tense, a room that helps you feel strong and in control when you are fearful, a room that feels comforting when you are sad, a room where you can release anger, a room that helps with concentration and focus, a room that energizes you, a room where you can access your creative energy, hopes, and dreams, and a room designed for restful sleep.
This imagery is particularly useful to learn how to access or manage certain emotions when you are not listening to the audio. By practicing repeatedly, you will begin to pair certain emotions with the imagery of the rooms that you have built. Then you can draw on that pairing by imagining the room which will help you manage the emotion or the state of being that you choose. For instance, if you are taking a test and need to concentrate, you can visually the room you have created for concentration to access that state. When you use this exercise repeatedly, it is best to imagine building the rooms in the same way so that the pairing becomes more powerful. However, you can add detail to the rooms to make them more vivid.
Do not use while operating a vehicle!
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