relaxation

Relaxation Audio Exercise

Note: The relaxation techniques suggested on this web site are not intended as a substitute for consulting with either a physician or a licensed mental health professional. You should contact a physician or a licensed mental health professional in respect to symptoms that may require diagnosis or medical attention.

These relaxation exercises are easy to learn and implement, and can be remarkably effective in addressing symptoms of stress, anxiety, and similar problems.

Here is a relaxation exercise recorded by Bonnie Lambourn.

This exercise is called the Combination Exercise. This exercise blends several relaxation techniques, which used together can have a synergistic effect in creating a deep relaxation experience.

In this exercise, you will progressively release tension from your major muscle groups and then will be guided in using deep breathing, affirming statements and the visualization of a "safe place" to achieve a relaxed state. The recording is about 15 minutes long. You can listen to either exercise directly from this Web site, or you can download the exercises onto your computer.

This exercise recorded by Steve Sprinkle at Hobart & William Smith Colleges is called a “Progressive Exercise”.

The exercise will direct you to systematically relax your major muscle groups by briefly flexing your muscles and then slowly releasing the tension.

It begins by having you flex your facial muscles, and continues with your neck and shoulders, and on down to your arms, abdomen and legs. The exercise ends by directing you to breathe deeply and slowly as you review parts of your body.

You can either listen to the exercise here,
or download the file to your computer
for use with any MP3 player.

1. Try to practice one of these exercises at least once or twice a day. Expect your ability to relax to improve as you continue practicing, and expect to practice two or three weeks before you become genuinely proficient. Once you learn how to do the exercise, you may no longer require the recorded instructions, and you can tailor the exercise to your own liking.

2. Avoid practicing within an hour before or after a meal (either hunger or feeling full may distract you). Also avoid practicing immediately after engaging in vigorous exercise.

3. Sit quietly and in a comfortable position, with your legs uncrossed and your arms resting at your sides. This is especially important when you are first learning the exercise.

4. Adopt a calm, accepting attitude towards your practice. Don't worry about how well you're doing or about possible interruptions. Instead, know that with repetition your ability to relax will grow.

5. When you are ready, close your eyes, begin listening to the recording, and follow the directions. As you complete the exercise, you can expect your mind to wander a bit—when this happens you can simply re-direct your focus back to the recording.

6. Once you've finished, stretch, look around and remain still another minute or two.

7. As you become skilled with the exercise, try applying it to specific situations that might otherwise be anxiety provoking. If you need help learning or applying the exercises, consider meeting with a counselor.