Samples of Relaxation Training Exercises
Relaxation exercises, though very helpful, are not a substitute for proper medical care for significant medical concerns. The sample exercises are offered for your review and general use; for more detailed training and assistance in learning to utilize these techniques, please consider contact with a biofeedback specialist or other trained professional. The following is a series of audio files, each with a specific relaxation exercise. When you click on the file name, it will take you to a page with both the text of the exercise as well as a link to an audio file. It will take a few moments for the audio file to download before you can listen to it.
For those of you who are new to these relaxation exercises, it is recommended that you listen to the introduction and to the summary audio-files for important instructions and background information.
- Introduction to the Sample Exercises: this gives general instructions for how to best use these audio files.
- Click on this Audio Introduction to hear this information.
- Click here Text of the Introduction if you would prefer to read the text of this file.
- Relaxation Sample 1: beginning instructions on breathing for relaxation.
- Click on this Audio Sample 1 to hear this information.
- Click here Text Sample 1 if you would prefer to read the text of this file.
- Relaxation Sample 2: beginning instructions on tense-release muscle relaxation exercise.
- Relaxation Sample 3: beginning instructions on use of autogenic phrases for relaxation.
- Relaxation Sample 4: beginning instructions on use of guided imagery for relaxation.
- Relaxation Sample 5: beginning instructions on use of deep breathing for relaxation.
- Relaxation Sample 6: beginning instructions on use of equalized breathing for relaxation.
- Relaxation Sample 7: beginning instructions on use of warmth imagery for relaxation.
- Relaxation Sample 8: beginning instructions on use of further imagery for relaxation.
- Summary Instructions: Final instructions on use of these exercises for relaxation.
- EXTENDED VERSIONS OF SOME EXERCISES
If the above samples are of use to you, the extended versions may be of interest to you also.
TEXT FOR SOME SAMPLE EXERCISES
Text for the audio file Introduction to the Sample Exercises:
This is an introduction to a sampler of relaxation techniques originally created by David Danskin, Ph.D. at the Counseling Center of Kansas State University. This is one of a series of audio files created to help you learn how to voluntarily relax your mind and your body. On the biofeedback web page, you will find a list of 8 sample audio files. You can try each of these relaxation techniques before you decide which one you will focus on in your future practice. I encourage you to try them all, one at a time, giving yourself a few moments between each one in order to experience each one fully before moving on to try the next. Take time now to try all 8 samples - it takes only about 1-2 minutes for each one - and then when done, listen to the "summary" audio file.
To begin, sit in a chair with your back rather straight. This helps support your body with a minimum of muscle energy as your become more and more relaxed. Also, learning to relax while sitting up makes it easier to transfer the new skill to your daily life. Place your feet flat on the floor. After you click on the first sample to activate it, rest your hands comfortably in your lap and let the voice take you on your journey to relaxation. Begin now.
Take a deep breath. And, as you slowly let it out, let your eyes close and feel yourself begin to relax, already. As you continue to breathe normally, think and feel the word "calm" with each exhalation of your breath. "Calm". Let your eyes remain closed as this will cut down on distractions and help you learn to relax more rapidly.
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