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Learn about the components of relaxation incorporated into the recorded exercises, as well as how to prepare for, 实践, and end your relaxation exercises.

视频:7m 21s

接地 is about centering your awareness in the present, which can be done by tuning into your senses (sight, 声音, 触摸, 等.) or by noticing where your body is in contact with something solid. This recording will guide you through an extended 实践, but grounding can also be helpful when done in space of a few deep breaths!

视频:8m 44s

Diaphragmatic breathing can reduce stress, blood pressure and heart rate, strengthen your diaphragm, increase oxygen in your blood and help you feel more calm, 专注和警觉. Learn how to do this breathing technique and spend time on the exercise in this recording.

视频:19m 19s

Mindful breathing means paying attention, 故意, to the breath. Observe the breath at its present moment pace and rhythm, whatever that may be. Feel the inhales and the exhales. Within a few short minutes, the breath will often naturally become slower and deeper as you begin to feel calm and centered with the breath. Practice this technique with this recording.

视频:15米11秒

A basic mindful body scan means paying attention, 故意, to the sensations in the body – head to toe. Notice what you feel, and aim to observe with kindness and curiosity. This is a great way to reconnect the mind and the body by listening to what your body needs. This recording will guide you through a mindful scan along with some prompts for relaxation.

视频:13米32秒

局部全身扫描, part progressive muscle relaxation, part str等hing – this recording will guide you through intentional tension, 运动, and relaxation from head to toe. You’re encouraged to use your own comfort and body-intuition to personalize your 实践. This is a great exercise for people who prefer to move around over other “sitting still” 实践s.

视频:25米25秒

Visualization uses the power of your imagination to engage your body’s relaxation response. This recording will prompt you to create your own mental sanctuary and experience it through all your senses. The details are up to you! The only rule is that what you imagine feels peaceful and pleasant. And, because it exists in your mind, you can visit it any time you need a break!

视频:17米43秒

A resilience skill designed to help us reset in the middle of a stressful moment. 移动和停留 is a simple technique that, once understood, can be done quickly anytime, anywhere. Watch the video for a full breakdown of this technique, and download the worksheet to identify your best resources, 支持, and sources of calm and gratitude.

视频:9米58秒

This recording is inspired by the 山冥想 from 乔恩·卡巴金. This meditation can help with letting go. It combines your nonjudgmental, mindful awareness with a simple visualization and some grounding to create a sense of steadiness and ease. Download the corresponding handout for a visual reminder of this technique, that you can use anytime you need to center yourself.

视频:16m4s

Reflect on things you’re grateful for while reexperiencing the feelings of appreciation and care you have for those good things in this exercise. Gratitude is a powerful positive emotion that helps us shift out of stress in the body, refocus on what’s possible, and reconnect our intentions and actions to hope. There’s no wrong way to 实践 gratitude! Meditate on it, write it out, speak it aloud, share it with others. Grateful moments, at least a few times per week, make a positive difference.

视频:16米29秒

Inner ease as a state of “active calm” we feel able to maintain as we move about through our day, 即使面临挑战. When we learn to self-generate this feeling, we are better able to access our most effective responses from a centered mindset of conscious choice and intention. Practice this technique with short or extended recordings.

视频:13m40s 

视频:5米25秒