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This page provides an overview of all the relaxation products
available on this site. Scroll down to view free relaxation tools such
as relaxation scripts, downloads, podcasts, and more.
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Free Relaxation Products and Tools
These relaxation tools can help you to quickly and easily
relax at home, and to learn coping skills for managing stress. Inner
Health Studio aims to provide relaxation resources that are
personally relevant to site visitors.
A variety of relaxation products are available for free. Access free
relaxation scripts, relaxation downloads, a monthly newsletter, podcasts
If you are looking for relaxation resources that you do not see here, please contact Inner Health Studio to request additions to this website. Your feedback is welcome, and requests will be accommodated whenever possible.
Access free relaxation scripts to apply easy relaxation techniques at
home. Unique scripts for relaxation include progressive muscle
relaxation, visualization, sleep relaxation and more.
A podcast for relaxation audio (progressive muscle relaxation,
visualization, guided imagery, and other techniques). Features a new audio relaxation script
Relaxation advice for coping with stress and learning relaxation
techniques. Ask and answer questions about stress management, anxiety,
coping skills, and relaxation.
Learn how to relax, cope with stress, and live the life that is
important to you. This monthly E-Zine provides information, updates, and
quiz allows you to identify easy relaxation techniques that may be
effective for you. Determine muscle relaxation, visualization, creative,
and sensory relaxation preferences.
More Relaxation Products from Inner Health Studio
Do you want to take your relaxation abilities to the next level? Or maybe you just enjoy relaxation exercises and are looking for more types of relaxation techniques. Several relaxation resources are available for purchase, including relaxation MP3 albums. These relaxation tools help you learn to relax and can be used every day for a deep relaxation session.
Relaxation Products from the Inner Health Studio Relaxation and Self-Help Store: Access books, downloads, and other relaxation tools and resources.
30-Second Quick Relaxation This quick relaxation script will describe how to relax even though you are busy. After a short intro, the relaxation takes only 30 seconds. Access the download here.
Adults Recovering from Childhood Bullying This guided imagery meditation exercise involves affirmations to change the negative self-concept and self esteem problems that can be present in adults who experienced childhood bullying.
Affirmations for Self-Esteem This affirmations for self-esteem relaxation script includes affirmations to increase self-esteem and confidence and promote a general feeling of calm.
Anchoring Relaxation "Anchoring" is an effective way to train your body to quickly relax by making an association in your brain between a state of relaxation and touching a specific spot on your hand or wrist.
Anxiety in the Stomach Relaxation Script
This relaxation script focuses on relieving the symptoms of anxiety in the stomach such as nausea, butterflies, pain, tightness, digestive problems, and a general feeling of unease.
Autism Relaxation to Decrease Stimming This autism relaxation script is for helping to decrease stimming. Stims are repetitive behaviours that stimulate the senses, and are used to regulate one's level of sensory arousal.
Autogenic Relaxation "Autogenics" is a relaxation technique that allows you to relax each part of your body by imagining that it is warm and heavy.
Autogenics Autogenics involves imagining that your limbs are warm and heavy, your heart rate is slow and steady, and your forehead is cool. This process will induce the relaxation response.
Beach Visualization Visualization relaxation is an effective way to relax the mind and body by picturing a relaxing scene. This script guides you to imagine relaxing on a beautiful beach. Access the download here.
Beginner's Breathing Meditation During this breathing meditation, you will focus on your breath. This will calm your mind and relax your body. Access the download here.
Biofeedback Therapy Biofeedback therapy is a way to get feedback from the body to measure how relaxed you are. This exercise uses simple biofeedback therapy you can do easily at home.
Body Image Relaxation This body image relaxation script is a guided meditation focused on self-acceptance and self-image. Access the download here.
Body Scan Body scan is a method of relaxation where you mentally scan your body, noticing each area.
Body Scan Sleep Relaxation This body scan sleep relaxation uses a variety of relaxation techniques to help calm the mind and body and drift off to sleep.
Breathing Awareness Meditation This breathing awareness relaxation script will guide you to focus on each stage of a breath as you breathe slowly and gently.
Breathing Relaxation for Children This breathing relaxation for children is for anyone who is learning to relax. Both children and adults can use this breathing relaxation exercise as an easy relaxation technique.
Calm Stretching Relaxation This calm stretching relaxation will guide you to relax with a brief stretching routine.
Calming Color Relaxation This calming color relaxation script allows you to relax with visualization by imagining each color of the rainbow. Access the download here.
Calming Down from Good News This relaxation script is for calming down from good news. It will help you achieve a state of calm so you can focus or sleep as needed.
Candle Visualization Relaxation This candle relaxation is a guided imagery script in which I'll guide you to imagine relaxing while looking at a candle. You can relax your body and mind by focusing on the candle. Access the download here.
Coping with Flashbacks Relaxation This relaxation script is for coping with flashbacks. It can be used in the moment to help you to get through the experience and to help re-focus your mind on peaceful images.
Counting Meditation This counting meditation script will guide you to relax with meditation, using counting. Counting will allow you to focus your mind, which will lead to deep relaxation.
Creative Expression Relaxation This script guides you to use drawing to calm the mind. You will create two abstract drawings, one on each side of a piece of blank paper. Access the download here.
Cue Words Relaxation This cue words relaxation script will guide you to relax your body, and then further calm the mind by repeating cues to relax.
Easy Relaxation Techniques Demo Video How to relax quickly using easy relaxation techniques. Description and demonstration of quick ways to relieve muscle tension, slow the breathing, and relax.
Deal with Squeamishness Squeamishness is a feeling of discomfort, disgust, and anxiety. This guided imagery script will help you in your mind to face phobias or anxiety-provoking situations and deal with squeamishness.
Dealing with Chemotherapy This guided imagery script is for dealing with chemotherapy. Relaxation can help improve immune system function, reduce pain, and decrease stress to have an overall positive impact on healing.
Dealing with Food Sensitivities Relaxation Script This relaxation is for dealing with food sensitivities. Improve immune function and achieve a calmer state when experiencing allergies, immune reactions, or intolerance to foods or other substances.
Dealing with Grief This relaxation script is for dealing with grief and loss. This guided relaxation will help to normalize the grief experience and explain the stages of grief.
Dealing with Rejection or Failure Our own self-talk can contribute to the pain and low self-esteem that is sometimes associated with rejection or failure. This relaxation script will help you to identify and change upsetting thoughts.
This relaxation script will help you to decrease fidgeting with your hands. This exercise will allow you to reduce anxiety to create a feeling of calm and be still, even when faced with stress.
Decreasing Self-Harm Behavior
Regardless of the reason self harm or nervous behaviors occur, these actions are negative coping strategies. This relaxation script aims to create a feeling of calm and then explore more positive coping alternatives.
Depersonalization Depersonalization is the experience of feeling disconnected from your environment or body. This relaxation script will help to you to become calm, connected, and fully present.
Emotional Awareness Relaxation This emotional awareness relaxation is a sensory relaxation process that can allow you to become more aware of feelings based on the sensory experience of an emotion.
Finding Your Authentic Self
Explore your values and connect with your authentic self. Use this relaxation technique to get in touch with your true self, live up to your full potential, and live according to your true identity.
Floating on a Cloud This relaxation script is a calming visualization that will guide you to imagine floating on a cloud. Access the download here.
Forest Visualization This Forest Visualization is a guided imagery relaxation script in which you imagine walking through a beautiful forest in the mountains.
Generalized Anxiety Relaxation This generalized anxiety relaxation script help you to feel generally calmer, more relaxed, and better able to withstand stress.
Get Back to Sleep Getting back to sleep can be difficult, especially for those who experience insomnia. Relaxation is how to sleep after waking up by relaxing your mind and body again. This relaxation script will help you to calm your thoughts and return your body to a sleepy, restful state.
Get Rid of Nightmares Many people experience night terrors and struggle with how to get rid of nightmares. This relaxation script uses guided imagery and visualization to help return your mind to a peaceful, restful state free of fear after experiencing a nightmare.
Guided Imagery for Writing an Exam This guided imagery script will allow you to visualize the process of studying for and writing an exam. Visualizing success will promote increased confidence, concentration, and memory. Relaxation can also improve the ability to learn by eliminating some of the anxiety that interferes with taking in new information.
Healing Relaxation This healing relaxation begins with passive progressive muscle relaxation, and then guides you to imagine your body healing itself.
Hot Springs Relaxation This hot springs relaxation will guide you to imagine relaxing outdoors in a natural hot water spring in the mountains.
Hot Springs Sleep Relaxation This hot springs relaxation will guide you to imagine relaxing outdoors in a natural hot water spring in the mountains. The audio recording guides you to sleep after the hot springs visualization. Access the download here.
Learn a Language Meditation This meditation script will help with learning a language by guiding you to relax and improve your concentration.
Learn an Instrument Meditation Feeling relaxed and confident can help you learn an instrument or other new skill more easily. This meditation aims to help increase confidence and motivation when learning to play an instrument.
Lucid Dreaming: Rewriting the End of a Nightmare This relaxation script is a lucid dreaming exercise for rewriting the end of a nightmare. Being lucid while dreaming means that you can influence the dream.
Marial Arts Competition Guided Imagery for Kickboxing or Muay Thai This guided imagery script involves mental rehearsal to prepare for martial arts competition in kickboxing or Muay Thai, become comfortable with combinations, and increase confidence.
Martial Arts Training Guided Imagery for Kickboxing or Muay Thai Guided mental rehearsal of various punching and kicking techniques for martial arts training to help prepare for Kickboxing or Muay Thai martial arts competition.
Meditation for Acting This guided meditation for acting helps you, as an actor, to focus on getting into the character's state of mind, understand the character you are playing, and act effectively.
Morning Relaxation: Guided Energy Starter
This quick morning relaxation is a guided energy starter that will help you to become wide awake, energetic, and ready for the day ahead. Listen to this audio any time of day to get your energy going.
Music Imagery This music imagery story was written by Diana. It is a mystical story that uses pretty words and music to help to get rid of phobias, specifically, the fear of needles.
Music Relaxation The purpose of this music relaxation script is to find out how different styles of music affect your mood and energy level. This is an expressive media exercise (using media for self expression). Access the download here.
Overcoming Freeze Response Freeze is a common response to fear, especially in life-threatening situations that are difficult to escape. This relaxation script uses grounding techniques to help you decrease panic symptoms.
Overcoming Panic Attacks Panic attack symptoms can be frightening. Overcoming panic attacks is possible with relaxation. Here is a relaxation script for overcoming panic attacks by listening to calming affirmations and reassurance. Use this guided relaxation for dealing with panic attacks in the moment.
Overcoming procrastination This relaxation script is for overcoming procrastination by dealing with some of the causes of this behavior and increasing motivation to deal with the things on your to do list.
Overcoming Shyness This relaxation script is for overcoming shyness. Use guided imagery, affirmations, and visualization to foster a sense of self-confidence and help decrease social anxiety.Access the download here.
Panic Attacks when Flying Relaxation Script Air travel can be stressful. Most people experience at least some anxiety in airports or on planes, but for some, flying causes panic attacks. This relaxation is for panic attacks when flying.
Passive Progressive Relaxation The script guides you to relax each part of your body from head to feet. Access the download here.
Peaceful Meadow This guided imagery relaxation script will guide you to imagine relaxing in a peaceful meadow. Access the download here.
Peaceful Place This script will allow you to relax your mind and imagine your own safe, peaceful place. This place will be an imaginary area that you can visualize to help calm and relax your mind when you are feeling stressed.
Peaceful Waves Relaxation This peaceful waves relaxation script describes relaxing by the ocean at dawn while you watch the small, calm waves move rhythmically. Access the download here.
Professional Distance and Empathy
This guided imagery script will help you to envision maintaining both professional distance and empathy. Enhance your ability to maintain appropriate boundaries at work with empathy and understanding.
Progressive Muscle Relaxation Exercise Progressive muscle relaxation exercises are relaxation techniques that involve progressively tensing and then relaxing muscles or muscle groups. Access the download here.
Progressive Muscle Relaxation with Keywords Progressive muscle relaxation involves progressively tensing and then relaxing muscles throughout your body to induce the relaxation response. This progressive relaxation script includes the keywords "breathe" and "relax" to further help you achieve a state of relaxation.
Protective Light Relaxation This protective light visualization relaxation script will guide you to relax in the comfort of imagining being surrounded by light.
Public Speaking Visualization This public speaking visualization is a guided imagery script uses visualization to allow you to imagine yourself calmly and successfully speaking in public.
Quick and Easy Relaxation This quick and easy relaxation is a method that you can use every day, at any time, to decrease the tension in your body and counteract the effects of stress.
Quick Progressive Muscle Relaxation This is a quick progressive muscle relaxation script that will allow you to focus on key areas where stress can build up. By relaxing these areas as you go about your daily activities, some of the symptoms of stress may be prevented.
Quick Relaxation: Deep Breathing Deep breathing not only helps to cure anxiety and stress, it also triggers relaxation. Here's how to breathe deeply. Access the download here.
Relaxation during pregnancy Relaxation during pregnancy is safe and effective for reducing stress, feeling calm, and increasing physical and mental comfort. Use relaxation techniques to get rid of nausea, headaches, and minor pain without taking medications.
Relaxation for Asthma This relaxation for asthma script will help to calm breathing, reduce muscle tension in the chest and throat, and get though an asthma attack. This relaxation script is also effective for anxiety symptoms that cause breathing difficulty.
Relaxation for Children This relaxation for children guides children or adults to relax using quick and simple breathing methods and progressive relaxation techniques. Access the download here.
Relaxation for Coping with Panic This relaxation for coping with panic script can help you to manage the symptoms experienced during a panic attack, and return to a state of calm.
Relaxation for Dealing with Chronic Illness This relaxation for chronic illness can help you to find ways to deal with the frustration of being ill or experiencing a chronic condition. Practice being kind to your body and living life meaningfully even with a chronic disease or condition.
Relaxation for Headache Relief Relaxation is effective in providing relief from headaches. This relaxation for headache relief script will describe ways to cope with and reduce headache pain.
Relaxation for Obsessive Thoughts This relaxation for obsessive thoughts can help with obsessive compulsive disorder and other anxiety disorders that involve worrying, obsessions, compulsions, or rumination.
Relaxation for Homework Anxiety Using Relaxation Paint (by Diana)
This relaxation for overcoming homework anxiety, written by Diana, uses the example of homework when learning a language, specifically when learning how a language works.
Relaxation for Pain Relief Relaxation of any type is effective for pain management. People who do relaxation exercises are better able to tolerate pain, AND they actually feel less pain. In other words, relaxation exercises can take at least some of your pain away, and make the pain you do have a little easier to tolerate.
Relaxation for Repetitive Strain Injury of the Wrists This relaxation exercise will help reduce the symptoms and relieve pain caused by repetitive strain conditions of the wrist.
Relaxation for Positive Self-Image This relaxation for positive self image helps to increase positive thinking, healthy self-concept, confidence, and self-esteem.
Relaxation for Taking a Nap This relaxation is for calming the mind and falling asleep for a short sleep or for taking a nap. It can help you to get restful sleep when you will not be sleeping for very long, when you are trying to sleep during the day, or when working a night shift that allows you to sleep at work.
Relaxation for Work Commitments Stress This script is for decreasing the stress caused by work commitments. Listening to this relaxation audio right before bed can be effective to help you put thoughts of work aside so you can get to sleep.
Relaxation to Deal with Anger This guided relaxation script describes how to deal with anger quickly and effectively in the moment. Guides you in controlling anger and managing anger when it arises.
Relaxation to Deal with Loneliness
This relaxation script is for dealing with loneliness by increasing confidence, developing a strong sense of self, and getting ready to take action to decrease loneliness.
Relaxation to Deal with Menstrual Pain This relaxation script is for reducing menstrual pain, cramping, pelvic pain, or endometriosis symptoms.
Relaxation to Decrease Jaw Clenching TMJ, teeth grinding, jaw clenching, and tension can all lead to clenching jaws or jaw pain that interferes with sleep and with everyday life. This relaxation script will help to decrease clenching of the jaw by guiding you to release the muscles that lead to jaw tension, and will guide you to fall asleep free from tension.
Relaxation to Relieve Anxiety This relaxation session will help you to relieve anxiety quickly and easily. Relaxation is a natural anxiety cure that will allow you to gain control over some of your body's automatic responses. Access the download here.
Relaxation to Stop Biting the Inside of the Mouth This relaxation script will help you to stop biting the inside of the mouth. This behaviour is a common problem that can occur with boredom, stress, anxiety, or simply out of habit.
Relaxation to Stop Blushing
Blushing is a redness of the cheeks and face that can be caused by anxiety, stress, nervousness, exercise, or embarrassment. This relaxation script will help to stop blushing now and in the future.
Relaxing Walk This relaxation script will guide you to take a relaxing walk - not just in your mind, but actually physically walking to relax.
Retraining the Amygdala This relaxation script, in two parts, will help you to retrain the brain’s arousal level and responses so the Amygdala can return to normal functioning.
Self-Esteem Relaxation Relax with affirmations, meditation, visualization and deep breathing. This self-esteem relaxation can be used to promote positive self-image and help you fall asleep in a positive frame of mind. Access the download here.
Sensory Relaxation This sensory relaxation script will guide you to imagine a variety of sensations to help focus the mind and promote relaxation. This journey through the senses will include sight, sound, smell, taste, touch and movement.
Sleep Countdown This sleep countdown is a guided relaxation script that will help you fall asleep. Focusing the mind allows you to decrease the thoughts that can interfere with falling asleep, and teach you how to allow thoughts to pass rather than dwelling on them and remaining alert. Access the download here.
Sleep Relaxation Guided sleep relaxation is a natural sleep aid that will help you unwind and simply sleep. Listen to this relaxation script any time you need to drift easily into deep, healthy sleep. Access the download here.
Spiritual Meditation Meditation is effective in reducing blood pressure, decreasing anxiety, improving pain tolerance, raising mood, and counteracting the harmful effects of stress. Spiritual is defined here as whatever gives YOU meaning.
Starry Sky This starry sky relaxation is a guided imagery script that will describe relaxing at dusk and watching the stars appear in the night sky.
Stop Guilt When Not Busy
Many people find it difficult to relax because they feel guilty when they are not busy. Overcome the constant pressure to be busy and the guilt and restlessness interfere with relaxing.
Stretch and Relax This stretch and relax script will guide you to relax your body by stretching out key areas to decrease the tension in your muscles. Access the download here.
Summer Clouds Visualization This summer clouds relaxation script will guide you to imagine gazing at the clouds on a warm summer day. A guided imagery / visualization relaxation script.
Warm Autogenic Relaxation Script This warm autogenic relaxation script will guide you to imagine that each part of your body is warming and relaxing. Relax your whole body with a pleasant feeling of warmth.
Timed Stim Breaks This timed stim breaks script will guide you to use stimming for three minutes, then do other behaviours for three minutes. You can use this exercise for "stim breaks" you can schedule through the day.
Water Meditation: Trusting the People Who Do Medical Procedures Written by Diana. This story is an imagination journey about a main character who helps you relax and overcome fear of medical procedures. Specifically this story is about the fear of needles.
When Relaxation Causes Anxiety: Relaxation for Homework Anxiety Application
Written by Diana, with a script by Patti Teel. If you find that relaxation causes anxiety, this script can help you learn to become calm, relaxed, and comfortable with relaxation techniques.
Wildlife Sanctuary This wildlife sanctuary relaxation script is a visualization exercise that guides you to imagine relaxing in a nature sanctuary.
Yawn and Stretch This yawn and stretch relaxation script is a quick relaxation technique that you can do any time, anywhere to relax. Access the download here.
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