This 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.

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