Please find for personal use three audiofiles all in MP3 format. These are not professional grade and are not intended for redistribution.
First is a paced breathing exercise taken from Dialectical Behavior Management Skills Training by Dr. Marsha Linehan. To learn more about DBT and Dr. Linehan’s work go to her website.
The goal of paced breathing is to stimulate the parasympathetic nervous system (relaxation response).
This short clip is 1:43.
Next is a progressive muscle relaxation exercise also taken from Dialectical Behavior Management Skills Training by Dr. Marsha Linehan. Progressive muscle relaxation focuses attention and relaxes muscles much better than trying “to relax”.
This exercise is 16:25.
Finally a visualization I adapted from Annie Hopper’s Dynamic Neural Retraining System and Dr. Michael Moskowitz’ “Neuroplastic Transformation”. It is a visualization to use when one is experiencing pain.
To understand more about how using neuroplasticity changes the brain and reduces symptoms go to Dynamic Neural Retraining System or Dr. Moskowitz’s website Neuroplastix.com. Click here to listen to “The Brain Stops Pain”
This guided visualization is 7:52.