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

This relaxation exercise reduces stress and anxiety by releasing muscle tension. By tensing and releasing muscle groups one by one, you can learn to notice more muscle tension in your daily life. Used in both our DBT program and anxiety program.

Audio coming soon — contact us for access to these exercises.

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.

Audio coming soon — contact us for access to these exercises.

DBT Mindfulness Practice

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.

Audio coming soon — contact us for access to these exercises.

DBT Mindfulness Practice

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.

Audio coming soon — contact us for access to these exercises.

DBT Mindfulness Practice

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.

Audio coming soon — contact us for access to these exercises.

DBT Mindfulness Practice

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.

Audio coming soon — contact us for access to these exercises.

DBT Mindfulness Practice

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.

Audio coming soon — contact us for access to these exercises.

DBT Mindfulness Practice

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.

Audio coming soon — contact us for access to these exercises.

DBT Mindfulness Practice

Loving Kindness Meditation

Designed to improve mood, increase joy, and increase peace. This sequence focuses on acceptance using visualization techniques.

Audio coming soon — contact us for access to these exercises.

DBT Mindfulness Practice

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.

Audio coming soon — contact us for access to these exercises.

These audio resources are part of our therapy programs. Contact us for full access.

Explore Our Programs

These audio resources complement our DBT and anxiety treatment programs.

DBT Program Anxiety Treatment