Steps for Using the Relaxation Exercises:
1. Try to practice whichever exercise you prefer at least once or twice a day. Expect your ability to relax to improve as you continue practicing, and expect to practice two or three weeks before you become genuinely proficient. Once you learn how to do one of the exercises, you may no longer require the recorded instructions, and you can tailor the exercise to your own liking.
2. Avoid practicing within an hour before or after a meal (either hunger or feeling full may distract you). Also avoid practicing immediately after engaging in vigorous exercise.
3. Sit quietly and in a comfortable position, with your legs uncrossed and your arms resting at your sides. This is especially important when you are first learning the exercise.
4. Adopt a calm, accepting attitude towards your practice. Don’t worry about how well you’re doing or about possible interruptions. Instead, know that with repetition your ability to relax will grow.
5. When you are ready, close your eyes, begin listening to the recording, and follow the directions. As you complete the exercise, you can expect your mind to wander a bit—when this happens you can simply re-direct your focus back to the recording.
6. Once you’ve finished, stretch, look around and remain still another minute or two.
7. As you become skilled with either of the exercises, try applying them to specific situations that might otherwise be anxiety provoking, such as tests, oral presentations, difficult social situations, job interviews, insomnia, and so forth. If you need help learning or applying the exercises, consider meeting with a counselor.
10 Tracks to Help Keep You On Track!
These tracks are provided in MP3 format. To download, right click and select ‘Save Target As…”. If you are planning on burning any of these files to CD, make sure to convert the MP3 into WAV format. Programs that convert MP3’s to WAV files are available here.
Track 1 – Deep Breathing (download audio)
Track 2 – Muscle Relaxation (download audio)
Track 3 – Muscle Relaxation (download audio)
Track 4 – Muscle Relaxation (download audio)
Track 5 – Cruise Imagery (download audio)
Track 6 – Cruise Imagery (download audio)
Track 7 – Cruise Imagery (download audio)
Track 8 – Forest Imagery (download audio)
Track 9 – Forest Imagery (download audio)
Track 10 – Forest Imagery (download audio)
The above 10 tracks were produced by the University of Texas at Austin Counseling & Mental Health Center. They can also be found at http://www.utexas.edu/student/cmhc/RelaxationTape.
These last two exercises were provided by Hobart & William Smith Colleges Counseling Center
Progressive Relaxation Exercise (download audio)
Combination Relaxation Exercise (download audio)
They can also be found at http://www.hws.edu/studentlife/resources/counseling/relax.asp as well.