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Excel At Life--Dedicated to the Pursuit of Excellence in Life, Relationships, Sports and Career





CBT

Jealousy

Depression

Relationships

Conflict

Self-efficacy

Happiness

Goal-setting

Motivation

Wellness

Sport Psych



POPULAR ARTICLES

Crazy-Makers: Dealing with Passive-Aggressive People

Why Are People Mean? Don't Take It Personally!

When You Have Been Betrayed

Struggling to Forgive: An Inability to Grieve

Happy Habits: 50 Suggestions

The Secret of Happiness: Let It Find You (But Make the Effort)

Excellence vs. Perfection

Depression is Not Sadness

Conflict in the Workplace

Motivation: Intrinsic vs. Extrinsic

20 Steps to Better Self-Esteem

7 Rules and 8 Methods for Responding to Passive-aggressive People

Promoting Healthy Behavior Change

10 Common Errors in CBT

What to Do When Your Jealousy Threatens to Destroy Your Marriage

Rejection Sensitivity, Irrational Jealousy and Impact on Relationships

For Women Only: How to Have the Relationship of Your Dreams

What to Do When Your Partner's Jealousy Threatens to Destroy Your Relationship

Making Attributions for a Healthier Attitude

Happiness is An Attitude

Thinking Your Way to a Healthy Weight

Guide to How to Set Achieveable Goals

The Effectiveness of Cognitive-Behavioral Treatment for Anxiety Disorders

Co-Dependency: An Issue of Control

The Pillars of the Self-Concept: Self-Esteem and Self-Efficacy

Catastrophe? Or Inconvenience?

POPULAR AUDIOS

Panic Assistance

Motivational Audios

Mindfulness Training

Rational Thinking

Relaxation for Children

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

Loving Kindness Meditation

Self-Esteem Exercise

Meadow Relaxation

Rainy Autumn Morning

Energizing Audios

Quick Stress Relief

Thinking Your Way to a Healthy Weight

Lies You Were Told

Choosing Happiness

Lotus Flower Relaxation

Audio Version of Article: Crazy-Makers: Passive-Aggressive People

Audio Version of Article: Why Are People Mean? Don't Take It Personally!

Audio Version of Article: Happiness Is An Attitude

All Audio Articles





Kindle Books by Dr. Monica Frank





RECENT ARTICLES

Emotion Training: What is it and How Does it Work?

How You Can Be More Resistant to Workplace Bullying

Are You Passive Aggressive and Want to Change?

When Your Loved One Refuses Help

The Porcupine Effect: Pushing Others Away When You Want to Connect

What if You Considered Other Peoples' Views?

5 Common Microaggressions Against Those With Mental Illness

What to Expect from Mindfulness-based Cognitive-Behavioral Therapy (MCBT) When You Have Depression and Anxiety

Does Cognitive-Behavioral Therapy Lack Compassion? It Depends Upon the Therapist

When Needs Come Into Conflict

What to Do When Anger Hurts Those You Love

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

50 Tools for Panic and Anxiety

Coping With Change: Psychological Flexibility

Breaking Up is Hard to Do: Ending a Bad Relationship

I'm Depressed. I'm Overwhelmed. Where Do I Start?



NEW AUDIOS

Building Blocks Emotion Training

Hot Springs Relaxation

5 Methods to Managing Anger

Panic Assistance While Driving

Autogenic Relaxation Training

Rainbow Sandbox Mindfulness

Mindfulness Training

Riding a Horse Across the Plains

Cityscape Mindfulness

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

The Great Desert Mindfulness

Tropical Garden Mindfulness

Thinking Your Way to a Healthy Weight

Lies You Were Told

Probability and OCD

Choosing Happiness

Magic Bubbles for Children

Lotus Flower Relaxation

Cloud Castles for Children

Hot Air Balloon Motivation

All Audio Articles

Free Meditation Audios

  • Loving Kindness Meditation
  • Compassion Meditation
  • Pathways Meditation
  • Yogic Breath Training
  • Related 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

  • ×
    Loving Kindness Meditation

    If you use these audios, please support their development. Just $1 for each audio you use could greatly help with creating more audios!




    ×
    Loving Kindness Meditation with music

    If you use these audios, please support their development. Just $1 for each audio you use could greatly help with creating more audios!




    ×
    Compassion Meditation

    If you use these audios, please support their development. Just $1 for each audio you use could greatly help with creating more audios!




    ×
    Compassion Meditation with music

    If you use these audios, please support their development. Just $1 for each audio you use could greatly help with creating more audios!




    ×
    Pathways Meditation

    If you use these audios, please support their development. Just $1 for each audio you use could greatly help with creating more audios!




    ×
    Yogic Breath Training

    If you use these audios, please support their development. Just $1 for each audio you use could greatly help with creating more audios!




    Loving Kindness Meditation

    Audio meditation using the Buddhist psychology method of Loving Kindness. This method helps you to develop a more positive attitude towards others and towards all things. The positive attitude developed with the use of this meditation will help you to feel better about yourself as well.

    Although Buddhist psychology uses the meditations from Buddhism, these meditations are not a religious practice but a way of approaching life that creates greater inner peace and contentment.

    When you listen to a meditation, don't try to force the feelings but just allow yourself to experience it. If other thoughts distract you, just allow yourself to refocus very gently back to the meditation. Over time you will find yourself more able to focus and experience it to greater levels.

    Do not use while operating a car!

    TRANSCRIPT

    Compassion Meditation

    Buddhist Temple image Audio meditation using the Buddhist psychology method of Compassion. The development of compassion increases awareness of others' suffering and cultivates the desire to alleviate this suffering. This method has you imagine the suffering of others and transform it into compassion. The positive attitude developed with the use of this meditation will help you to feel greater compassion towards yourself as well.

    Although Buddhist psychology uses the meditations from Buddhism, these meditations are not a religious practice but a way of approaching life that creates greater inner peace and contentment. This Compassion meditation is a more advanced technique so it is best to use the Loving Kindness meditation for a period of time prior to using this meditation.

    When you listen to a meditation, don't try to force the feelings but just allow yourself to experience it. If other thoughts distract you, just allow yourself to refocus very gently back to the meditation. Over time you will find yourself more able to focus and experience it to greater levels.

    Do not use while operating a car!

    TRANSCRIPT

    Pathways Meditation

    Frequently, people are searching for the "perfect" life believing that if they make the right choices life will be pleasant and easy. They may believe that by controlling every aspect of their own life and those they love they can prevent any hardship. However, by focusing on controlling life, they are unable to fully appreciate their own path through life.

    Or, people may be envious of other people's lives. They may believe that others have better lives or have made better choices. In the process of focusing on others' lives they are unable to see the value in their own life.

    This audio is to help with viewing your own path through life in a different way. It is meant to be listened to repeatedly as a meditation because you may gain different insights when you listen to it at different times.

    When you listen to a meditation, don't try to force the feelings but just allow yourself to experience it. If other thoughts distract you, just allow yourself to refocus very gently back to the meditation. Over time you will find yourself more able to focus and experience it to greater levels.

    Do not use while operating a car!

    TRANSCRIPT

    Yogic Breath Training

    Meditating Buddha Yogic breath is a meditative type of breathing that is often good to use at the beginning of your daily meditative practice. However, it can also be practiced periodically throughout the day.

    Although this method is not for immediate anxiety relief, the daily practice of it can help prevent or reduce overall levels of anxiety.

    Initially, when you begin this practice you may not be able to do it as slowly as it is described. Start with a count that is comfortable for you and eventually you will be able to gradually slow down your breath. The transcript for the audio is below so that you can practice this method in the way that works best for you.



    TRANSCRIPT

    Questions and Comments



    Index to PsychNotes on Mindfulness and Relaxation Methods

  • When Anxiety is Caused by Mindfulness Practice
  • Shouldn't Mindfulness Be Free?
  • May You Have a Mindful New Year!
  • Persistence, Zest for Life, and Mindfulness
  • Treating Social Anxiety Disorder: Comparing Mindfulness Training and Cognitive-Behavioral Therapy
  • Does Mindfulness Make You Good? No, but Does It Matter?
  • The Time to Relax is When You Don't Have the Time
  • List of Stress Management Methods
  • Stressed About Managing Stress?
  • Improving Performance by Mindfully Reducing Self-interruptions
  • Mindfulness and "To Do" Lists
  • Mindfulness is Simply Being Without Judgment
  • Mindful Passion
  • Mindfulness: What's in a Name?
  • Mindfulness Practice and Relapse Prevention When Using Anti-depressants
  • The Mindful Journey
  • The Benefits of Mindfully Washing Dishes
  • The Difference Between Mindful Focus and a Mindful Attitude
  • Mindfulness Training Shows Promise for Attention-Deficit Hyperactivity Disorder
  • Mindfulness and Managing Chronic Pain
  • How We Might Stop Bullying: Kindness Curriculum for Preschoolers
  • Practicing Loving-Kindness May Elicit Resentments
  • How Mindfulness Can Reduce Risk for Alzheimer's and Heart Disease
  • Mindful Attention to Unhealthy Foods Improves Food Choices
  • Want an Easy and Uplifting Health Practice? Laughing Qigong
  • Mindful Dating: How Does Mindfulness Affect Satisfaction in Relationships?
  • 10 Everyday Frustrations and a Mindful Attitude
  • What is the Difference Between Mindful Acceptance and Emotional Suppression?
  • Mindful Attention Reduces Anger for Those With Borderline Personality Disorder
  • The Paradox of the Mindful Attitude
  • The Key to Mindful Breathing for Sleep
  • Addiction to Emotions and Mindfulness Practice
  • Mindfulness Practice is Not Focusing, It is Re-Focusing
  • How Much Should You Practice Mindfulness?
  • For Fun--Try Being Mindful About the Weather
  • What Could Be More Mindful Than a Cat Watching Bird Videos?
  • Wisdom Doesn't Come In Sound Bites
  • Qigong Can Reduce Depression
  • Demands vs. Mindfulness for Enhancing Performance
  • Acceptance as the Basis for Wisdom?
  • “I want to feel good NOW!”
  • The 20-Minute a Day Miracle
  • Be the Best You Can Be: On Mindfulness and Performance
  • Being Mindful of Emotions Decreases Intensity
  • Massage: Effects on Anxiety, Depression, and Pain
  • Mindfulness and Flow in the Workplace
  • Mindfulness May Prevent Relapse
  • Is Mindfulness-Based Therapy Effective?
  • Qi Gong Exercise Shown to Improve Mood
  • Mindfulness Skills Can Improve Relationships




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