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
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
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.
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!