Relaxation by Inner Health Studio

Depersonalization is the experience of feeling disconnected from your environment or body. This relaxation script will help to you to become calm, connected, and fully present. The experience of depersonalization and derealization can sometimes be associated with feeling unreal, disconnected, outside of one's body, or watching oneself from outside. This relaxation script will help you to become grounded so you can feel present and real.

This relaxation for positive self image helps to increase positive thinking, healthy self-concept, confidence, and self-esteem.

This hot springs sleep relaxation will describe relaxing outdoors in a natural hot water spring in the mountains, and then guide you to drift off to sleep in a warm, cozy cabin. This sleep relaxation is based on the original "Hot Springs Relaxation" but features a sleep ending rather than reawakening. The audio in this version has had the volume equalized from beginning to end, so if you are listening to more than one podcast, you won't experience such a jump in volume when the next track starts.

Agoraphobia can be overcome by challenging the fears and learning to believe that you are safe, even in places that used to trigger severe reactions such as panic attacks.  Defeat agoraphobia once and for all with this relaxation exercise.  This is part two of the exercise. Make sure to practice part one frequently until you are comfortable with relaxation before you begin part two. The exercise is divided into five stages so you can build up your skills with exercises that become progressively more challenging. When you get to a point where you need a break, it’s okay to stop the exercise and just relax. Each time you use this relaxation exercise, you can go a little bit further, until eventually you are able to do the exercise all the way to the end. You may need to do stage one over and over before you proceed to stage two, and that’s okay. Proceed at your own pace. Start with the easiest item from your list of feared things. Once you are able to go through all five stages with your anxiety remaining below a 5 out of 10, choose the next item on your list. Gradually you will work your way through all five stages with feared item after feared item...until eventually you will conquer every fear on your list. No more agoraphobia!

Agoraphobia can be overcome by challenging the fears and learning to believe that you are safe, even in places that used to trigger severe reactions such as panic attacks.  Defeat agoraphobia once and for all with this relaxation exercise.  This is part one of the exercise. It includes background information and an anchoring relaxation exercise you can use to train yourself to feel more relaxed and calm. This exercise will be most effective if you practice part one several times over a week or two, until you are able to relax by using the relaxation technique described, and then begin part two.

A physical awareness relaxation script specifically for blind people with panic disorder. This physical awareness relaxation is to help you become more aware of how your body is feeling in order to become more comfortable and familiar with the feeling of relaxation. This version of the physical awareness script is intended for blind people, but can be used by anyone who can more easily focus on physical sensations than visual images.

This relaxation script is by Diana. It is an exercise for diverting a panic attack, and involves a scenario that describes anxiety over learning to memorize a prayer. Disclaimer: If you have chest pain, see a doctor. This relaxation script provides assurances that the chest pain experienced with panic is not a heart attack. DO NOT assume that your chest pain is not a heart attack without first seeking medical attention. Only use this relaxation script if you have received medical confirmation that your chest pain is related to panic and not to any other medical condition. 

Guided mental rehearsal of various punching and kicking techniques for martial arts training to help prepare for a Kickboxing or Muay Thai martial arts competition. Enhance your athletic abilities and be calm, focused, and energized when you compete. This script will provide guided mental rehearsal to allow the techniques to occur naturally and automatically when you compete. This exercise does not provide instruction on how to do techniques. It is necessary to be familiar with kickboxing or Muay Thai techniques to do this relaxation exercise.

This timed stim breaks audio will guide you to use stimming for three minutes, then do other behaviors for three minutes. You can use this audio for “stim breaks” that you can schedule throughout your day. Directing stimming behavior to scheduled times can help you to decrease stimming overall. This audio accompanies the Autism Relaxation Script.

This autism relaxation script is for helping to decrease stimming. This relaxation audio can be used by anyone, with or without autism, who is trying to decrease a behavior like nail biting, hair twirling, tapping, fidgeting, or other types stimming.Stims are repetitive behaviors that stimulate the senses, and are used to regulate one’s level of sensory arousal. Regulating the levels of sensation experienced, called sensory regulation, can help to decrease these types of behaviors. This guided relaxation script aims to increase your ability to achieve optimal levels of sensations.

Our own self-talk can contribute to the pain and low self-esteem that is sometimes associated with rejection or failure. This relaxation script will help you to identify the feelings and thoughts related to rejection and failure, and to change this negative thinking.

This quick morning relaxation is a guided energy starter that will help you to become wide awake, energetic, and ready for the day ahead. Listen to this audio any time of day to get your energy going.

This relaxation script is for calming down from good news. It will help you achieve a state of calm so you can focus or sleep as needed.

This relaxation script is for teens or adults with self harm behavior or nervous rituals. It aims to create a feeling of calm and explore more positive coping alternatives.

Guilt is a feeling of shame and regret experienced when you feel bad about something. Feeling guilty can be helpful if it leads to changing negative behaviors, but it can also be destructive if guilty feelings linger or occur about things you do not have control over. This relaxation is for coping with guilty feelings and taking positive action for the future.