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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

Martial Arts



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

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

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?

20 Steps to Better Self-Esteem

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

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

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

Day of Fishing Mindfulness

Audio Version of Article: Struggling to Forgive: An Inability to Grieve

All Audio Articles

Free Relaxation Audio Downloads

  • Meadow Relaxation
  • Mountain Cabin Relaxation
  • Sunrise On the Beach Mindfulness
  • Tropical Garden Mindfulness
  • Riding a Horse Across the Plains Relaxation
  • Magical Forest For Children
  • The Great Desert Mindfulness
  • Cityscape Mindfulness
  • Day On the Farm Mindfulness
  • Rainbow Relaxation
  • Hot Springs Relaxation
  • Starry Night Relaxation

  • 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


  • ×
    Meadow Relaxation

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




    ×
    Meadow Relaxation

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




    ×
    Mountain Cabin Relaxation

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




    ×
    Mountain Cabin Relaxation

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




    ×
    Sunrise On the Beach Mindfulness

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




    ×
    Sunrise On the Beach Mindfulness

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




    ×
    Tropical Garden Mindfulness

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




    ×
    Tropical Garden Mindfulness

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




    ×
    Riding a Horse Across the Plains Relaxation

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




    ×
    Riding a Horse Across the Plains Relaxation

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




    ×
    Magical Forest For Children

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




    ×
    Magical Forest For Children

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




    ×
    The Great Desert Mindfulness

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




    ×
    The Great Desert Mindfulness

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




    ×
    Cityscape Mindfulness

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




    ×
    Cityscape Mindfulness

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




    ×
    Day On the Farm Mindfulness

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




    ×
    Day On the Farm Mindfulness

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




    ×
    Rainbow Relaxation

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




    ×
    Rainbow Relaxation

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




    ×
    Hot Springs Relaxation

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




    ×
    Starry Night Relaxation

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




    Meadow Relaxation

    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 taking a walk through a meadow on a summer day and sitting next to a bubbling brook.  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!

    Mountain Cabin Relaxation

    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 taking a walk through the snow at night and sitting in a mountain cabin in front of a fire.  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!

    Sunrise On the Beach Mindfulness

    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 relaxing on a beach at night and experiencing the sunrise.  Mindfulness relaxation focuses on fully experiencing the different sensations of the imagined scene.

    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!

    Tropical Garden Mindfulness

    tropical garden This audio creates the image of a beautiful tropical garden on a hot day. Although it can be used just for relaxation (for those who like warmth), it can also aid in learning to create mindfulness when the body may not be completely comfortable--in this instance, feeling the heat but focusing on the full experience of the garden.

    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.

    Do not use while operating a vehicle!

    Riding a Horse Across the Plains Relaxation

    antelope on the prairie
    This audio uses the guided imagery of riding a horse across the plains to induce relaxation. You experience the cool morning as you start your ride. You watch the antelope cavorting across the prairie and view the tumbleweeds blowing through a dry riverbed. When the warmth of the midday sun is overhead, you relax and drift off to sleep in the shade of a tree by a refreshing pool of water.

    As with all guided imagery exercises, choose the imagery that seems the most relaxing to 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. You may use this for sleep because it describes waking up whenever you are ready.

    Do not use while operating a vehicle!

    Magical Forest For Children

    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!

    The Great Desert Mindfulness

    desert with date palm This audio relaxation exercise teaches mindful awareness by describing relaxing imagery. This audio takes you for a walk in the Great Desert experiencing the beauty, heat, and sounds of the sand dunes. You return to a quiet oasis pool and fully experience the sunset over the desert.

    This type of relaxation has several purposes. It teaches you how to be mindfully aware of your full experience. By practicing the methods of mindfulness, you can develop a greater awareness and appreciation of your daily experiences. In addition, it will help you develop greater relaxation skills. You can use these methods to reduce the symptoms of stress, manage anxiety, and improve your sleep.

    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 the audio 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 car!

    Cityscape Mindfulness

    city at sunset This audio relaxation exercise teaches mindful awareness by describing relaxing imagery. This audio allows you to experience the view from a rooftop in a city. As you mindfully experience the city, the sun sets and the lights of the city appear.

    This type of relaxation has several purposes. It teaches you how to be mindfully aware of your full experience. By practicing the methods of mindfulness, you can develop a greater awareness and appreciation of your daily experiences. In addition, it will help you develop greater relaxation skills. You can use these methods to reduce the symptoms of stress, manage anxiety, and improve your sleep.

    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.

    The audio suggests returning to full awareness whenever you are ready which allows you to use this audio to help with sleep.

    Do not use while operating a car!

    Day On the Farm Mindfulness

    Audio relaxation exercise intended to help achieve mindful awareness of imagery and sensations. The imagery describes a morning on the farm imagining and getting in touch with the sights, sounds, aromas, and tastes.

    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!

    Rainbow Relaxation

    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!

    Hot Springs Relaxation

    Hot SpringsThis audio relaxation exercise focuses on teaching the three main methods of relaxation which include slow, relaxed breathing, muscle relaxation, and guided imagery.  The imagery describes sitting in a hot spring in the wintertime, feeling the contrast of the cold air with the hot water, and the soothing flow of water against your body. At the end of the audio it provides an opportunity for creating healthy suggestions for yourself as you relax by the fire next to the hot spring.

    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.

    This audio may be used for sleep. Just allow yourself to gently drift off. You may awaken whenever you are ready. Relaxation at bedtime allows for a more restful sleep.

    Do not use while operating a car!

    Starry Night Relaxation

    Warning: Some people are uncomfortable feeling disconnected from their bodies and this relaxation can have that effect.

    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 space and experiencing oneness with the universe. This imagery can be quite powerful but may be disconcerting for some people.

    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 car!




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