Audio Resources
Mindfulness exercises, relaxation practices, and guided meditations we use with our clients. Especially helpful for our DBT and anxiety programs.
Progressive Muscle Relaxation
A chime-guided version of this classic tense-and-release exercise, set over ocean waves. Work through your muscle groups one at a time — hands, arms, shoulders, face, stomach, legs, feet. On the bright double chime, tense the next group and hold. On the low chime, let go completely and notice the release. Fourteen cycles, about seven minutes. Used in both our DBT program and anxiety program.
Mindful Emotional Awareness
Before we can change our emotions, we have to learn to recognize what we feel, when we feel it. This exercise can help you get started, and is an important skill in our anxiety treatment program.
Stone Flake on a Lake
A brief visualization exercise intended to increase peace, calm emotions, and heighten awareness of "wise mind" — an important DBT concept.
Spiral Staircase Meditation
This meditative exercise reduces anxiety and stress, and increases peace. Try rating your anxiety on a scale from 1-10 before and after the exercise, and mindfully notice the improvement.
Is This Wise Mind?
This exercise focuses on accessing your "wise mind" — a synthesis of emotion and reason that allows us to find the best course of action without being emotionally reactive or emotionally avoidant.
Sensory Awareness
This mindfulness exercise focuses on the observation of sensory information. Paying attention to our sensations can help focus our attention and ability to remain in the present moment.
Body Scan Meditation
Designed to connect you more fully to your body, this sequence will ground you in the present moment, increase bodily awareness, and reduce anxiety.
Joyful Memory Meditation
This mindfulness exercise improves mood and increases mindfulness of the present moment. Mindfully notice any changes in mood you may experience throughout this visualization exercise.
Loving Kindness Meditation
Designed to improve mood, increase joy, and increase peace. This sequence focuses on acceptance using visualization techniques.
Non-Judgmental Meditation
Designed to help you use the "How" skill of nonjudgmentally. It focuses on noticing instead of judging any thoughts and feelings that may arise over the course of the exercise.
These audio resources are part of our therapy programs. Contact us for full access.
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These audio resources complement our DBT and anxiety treatment programs.