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 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.

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

Do not use while operating a vehicle!

Voice only version	With music version