Relaxation Recordings

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Autogenics

Music Composed by Kevin Macleod

Progressive Muscle Relaxation

Music Composed by Kevin Macleod

Meditation

Music Composed by Kevin Macleod

Beach Visualization

Music Composed by Kevin Macleod

A Walk to the Testing Center

Music Composed by Kevin Macleod

A Quiet Place Visualization

Music Composed by Kevin Macleod

Body Scan

Music Composed by Kevin Macleod

Breathing for Relaxation

Music Composed by Kevin Macleod

Performance Rehearsal

Music Composed by Kevin Macleod

Creation Visualization

Music Composed by Kevin Macleod

Special Place Visualization

Music Composed by Kevin Macleod

Healing Liquid Visualization

Music Composed by Kevin Macleod

Self-Hypnosis

Music from Ghosts I-IV is licensed under a Creative Commons Attribution-Noncommercial-Share Alike license.

15-Second Refresher

1. Hands

Tensed: Cold, clammy, fidgety, clenched

Relaxed: Warm, dry

2. Shoulders

Tensed or relaxed?

Rotate shoulders forward and backward

3. Neck

Tensed or relaxed?

While keeping shoulders level, lean head to the left, right, forward, and backward.

Look over left shoulder and right shoulder.

4. Jaw

Teeth clenched or apart?

Gently move jaw from side to side to keep upper and lower teeth apart.

5. Breathing

Breathe in a deep diaphragmatic breath (abdomen rises first), and hold for the count of five while making fists; raise shoulders to ears and clench your jaw. Blow all the air out at once and relax your body.

6. Smile

It comes naturally as you relax.

7. Positive Statement

State a positive comment about yourself.

The Depression Center

Utah Valley Regional Medical Center