Audio

Your body image is something you might struggle with, but is something that need not cause you anxiety.  This meditation can calm your spirit and lessen the stress you associate with your body image.

The crashing waves and the subtle pull of the tide makes the beach and the sea something the pulls people from every walk of life.  This visulization brings calm and healing.

A Starry Sky is something all of us looked up to when we were kids.  When was the last time your mind wandered to that time and place?  Let this piece of audio take you back to that place for relaxation and meditation.

If you are wary of drugs and now ready to try anying.  Try this.  Listen to this medidative audio on sleep. Plug in a pair of headphones, in a quiet place, with dim lights and in comfortable clothes.  Make sure it's in a position where you are ready to go to bed and not where you are going to go brush your teeth, do a million other things, too.

Play this audio and clear your mind and see if it doesn't help you relax your mind and give you the opportunity to get all the day's worries cleared and free you to go to sleep.

A meditation for centering in on the place in your world or body that need sto heal from the Univercity of California, Riverside.

Cultivate Mindfulness
Mindfulness is a moment to moment non-judgmental awareness.
Just as the muscles of our body hold on to stress and tension so does the mind hold on to tension by attending rigidly to our judgments and negative emotions. If we spend any time noticing what is going on in our minds we will see that we are almost always judging and evaluating. "I could have/should have done that better." "I resent the way that person spoke to me last week." "I am worried that I am not going to be prepared for that presentation or test next week and everyone will think I'm a fool."

Cultivating mindfulness in our daily experience and activities is a very effective way to counteract our innate tendency to judge and hold on to negative emotions.

Practice mindfulness by setting aside at least a 15 or 20 minute quiet time each day in which you suspend your judgments and normal problem solving activity in order to just "be".

RELAXATION is an important part of taking good care of yourself. It's a common enough word, yet very few of us have had much experience with real relaxation. By "real relaxation" we mean something different from exercising or just zoning out, different from socializing or pursuing some distraction like TV or a computer game or a book. We need those kinds of things, but they're not what we're talking about here. Real relaxation is a focused, intentional period of time during which one is mindful and alert, and yet one's muscles are relaxed. It's not necessarily as easy as it might sound. But when you get good at it, it probably restores energy and boosts mood and performance levels better than any of these other activities.

Guided imagery is an alternative way to achieve a deeply relaxed state; and a third procedure, cue-controlled relaxation (also known as Bensonian relaxation), enables us to easily relax our selves when confronting the stressors of daily life.

Relaxation training is a common ingredient in many counseling programs designed to help us reduce our anxiety and stress. The classic procedure "Progressive Muscle Relaxation Training" (PMRT, Jacobsen, 1938) involves tensing and relaxing various muscle groups while taking note of the contrasting sensations.