Wellness Workbook Guided Relaxation Exercises

In this exercise, we provide some of the script, but you are the director of this imagery film; you can make this whatever kind of film you want it to be.

In this meditation you will learn to focus on your breath.

In this meditation, you'll focus your attention on body awareness.

In this meditation, you'll focus your attention on different parts of your body, relaxing each part as you move throughout the body.

This meditation will allow you to practice observing sensations with a neutral attitude. You will simply pay attention to your breathing and to your body, starting with your toes and moving all the way up to your head.

Deep breathing or diaphragmatic breathing opens up the chest and belly and increases air flow. Breathing from the diaphragm helps the body relax. Practice diaphragmatic breathing with this guided exercise.

In this exercise, you will bring your attention to any painful areas in your body. Then, as best you can, relax any tension around the pain, or any resistance you have to the experience of it.

This audio will guide you through a brief walking meditation. Download to an mp3 player so you can listen while you walk.

This relaxation exercise involves tensing and releasing muscles one group at a time. Not only will this help you to recognize when and where you are holding tension in your body, but with practice, you will be able to relax your muscles more quickly and fully

This relaxation exercise involves gently moving different parts of your body. You will practice focusing on your breath and noticing how your body feels.

During this meditation you'll use the tips and techniques you've learned to keep your attention focused during longer periods of silence, just like you would if you were meditating on your own.

Yoga teaches many types of breathing. In this exercise, you'll practice breathing mindfully while engaging the muscles of your inner core.

This guided meditation will help you practice using mindfulness to cope with difficult or negative emotions.

This is another way to practice letting go of thoughts and ideas and returning to your direct experience, which in this exercise is hearing the sounds around you.

In this meditation, you'll practice being focused on the present moment.