Relaxation by Inner Health Studio

Relaxation to Decrease Self Harm Behavior

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Wed, 22 May 2013 05:26:00 +0000

This relaxation script is for teens or adults with self harm behavior or nervous rituals. It aims to create a feeling of calm and explore more positive coping alternatives.

Relaxation to Stop Feeling Guilty

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Sat, 11 May 2013 15:30:00 +0000

Guilt is a feeling of shame and regret experienced when you feel bad about something. Feeling guilty can be helpful if it leads to changing negative behaviors, but it can also be destructive if guilty feelings linger or occur about things you do not have control over. This relaxation is for coping with guilty feelings and taking positive action for the future.

Relaxation for Overcoming the Freeze Response

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Sat, 04 May 2013 15:38:00 +0000

This relaxation script uses grounding techniques to help you re-connect with your surroundings if you experience a panic response. By practicing often, you can become familiar enough with these techniques to remember to use them during a freeze response. This relaxation audio can be used in situations that often cause you to freeze. For example, if you tend to experience the freeze response in public places, wear headphones and practice this meditation in a public place.

Practice this guided meditation often when you are not experiencing a freeze response, so you can train yourself for how to deal with panic when it does occur.

Sensory Relaxation

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Sat, 27 Apr 2013 15:37:00 +0000

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.

Meditation for Acting

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Sat, 20 Apr 2013 15:34:00 +0000

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.

Relaxation to Deal with Menstrual Pain

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Sat, 13 Apr 2013 22:56:00 +0000

This relaxation script is for reducing menstrual pain, cramping, pelvic pain, or endometriosis symptoms.

Dealing with Grief

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Wed, 03 Apr 2013 02:02:00 +0000

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.

Relaxation for Panic Attacks when Flying

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Wed, 27 Mar 2013 01:56:00 +0000

This relaxation is for panic attacks when flying. Most people experience at least some anxiety in airports or on planes, but for some, flying causes panic attacks. This relaxation script will help to decrease the stress associated with flying and stop the anxiety experienced on air planes and in airports.
You can use this relaxation script while at the airport, when flying, or in preparation for flying to help visualize flying calmly. You can practice this relaxation any time to get rid of flying phobias.

Finding Your Authentic Self

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Wed, 20 Mar 2013 01:55:00 +0000

This guided imagery script will allow you to 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.

Relaxation for Obsessive Thoughts

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Wed, 13 Mar 2013 01:54:00 +0000

This relaxation for obsessive thoughts can help with obsessive compulsive disorder and other anxiety disorders that involve worrying, obsessions, compulsions, or rumination.

Body Scan

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Tue, 05 Mar 2013 15:00:00 +0000

Body scan is a method of relaxation where you mentally scan your body, noticing each area. As you do this relaxation exercise, concentrate on each group of muscles or part of the body and observe. Try to be as neutral and objective as possible. Just notice each area without trying to change anything.

Overcoming Procrastination

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Wed, 27 Feb 2013 02:59:00 +0000

Procrastination is the act of putting things off. 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. Listen to this relaxation audio with the intent to take action within the next 24 hours.

Adults Recovering from Childhood Bullying

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Wed, 20 Feb 2013 04:37:00 +0000

Guided imagery meditation script for adults recovering from childhood bullying. Involves affirmations to change the negative self-concept and self esteem problems associated with past bullying.

Relaxation to Decrease Fidgeting

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Wed, 13 Feb 2013 02:55:00 +0000

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.

Dealing with Chemotherapy

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Wed, 06 Feb 2013 05:37:00 +0000

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.

Relaxation to Deal with Loneliness

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Wed, 30 Jan 2013 02:53:00 +0000

This relaxation script is to deal with loneliness by increasing confidence, developing a strong sense of self, and getting ready to take action to decrease loneliness.

Relax Under Pressure

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Sun, 20 Jan 2013 06:54:00 +0000

Learn to relax under pressure with this guided relaxation that will help you to remain calm, focused, and not nervous in a high pressure environment, such as a job interview, presentation, or test.

Relaxation for Pain Relief

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Mon, 17 Dec 2012 16:47:00 +0000

In this pain management relaxation script, I'll guide you to focus on observing and accepting, and then transforming your pain, then focus the mind in meditation to provide physical and mental relaxation and pain relief.

Becoming More Playful

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Thu, 15 Nov 2012 21:54:00 +0000

This guided imagery script is for becoming more playful. It begins by guiding you to relax your mind, and then use visualization, meditation, and imagery to get in touch with your inner playfulness.

Relaxation to Deal with Squeamishness

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Thu, 08 Nov 2012 21:52:00 +0000

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.

Emotional Awareness Sensory Relaxation

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Sun, 04 Nov 2012 04:02:00 +0000

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. This script is especially relevant for survivors of trauma, but can also be effective for anyone who wants to better understand emotions. By familiarizing yourself with the sensory experience of emotions, you can become skilled at recognizing what it is you are feeling in a given moment, and address both positive negative emotions you experience in daily life.

The word "feeling" is used to refer to emotions and to sensations. This is because emotions and sensations are closely linked. The connection between the mind and body causes emotional responses to be reflected in the physical body. The book "The Body Remembers: The Psychophysioloy of Trauma and Trauma Treatment," by Babette Rothschild, discusses emotions and the body. This book provides more information about the concept of emotions as a physical body experience.

In this emotional awareness relaxation script, I'll guide you to focus on feelings, one at a time, and notice the effect of each emotion on your body. As you do this exercise, be aware that some of the feelings are unpleasant, but this discomfort can be important and helpful. You will spend about half a minute with each feeling.

It is important to be aware of the fact that some parts of this emotional awareness relaxation script will be uncomfortable. Before beginning the emotional awareness relaxation exercise, I'll guide you to create a safety zone in your mind. If any aspects of this exercise become too uncomfortable, you can mentally go to the safety zone for a break. Make sure to keep yourself safe and respect your limits when doing this or any other relaxation exercise.

Hot Springs Sleep Relaxation

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Sat, 27 Oct 2012 01:35:00 +0000

This hot springs sleep relaxation will describe relaxing outdoors in a natural hot water spring in the mountains, and then guide you to drift off to sleep in a warm, cozy cabin.

This sleep relaxation is based on the original "Hot Springs Relaxation" but features a sleep ending rather than reawakening.

Spiritual Meditation

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Sun, 21 Oct 2012 04:01:00 +0000

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.

During this meditation session, you will need to remain awake. The meditation process can lead to sleep, and can be used for the purpose of falling asleep, but this time the objective is to experience the relaxation response – which occurs when you are awake. Choose a position that is comfortable, but not one that will lead to sleep.

This script functions as a teaching or practice session of guided meditation. Once you are familiar with the meditation process, you will be able to meditate on your own, unguided.

Coping with Flashbacks

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Sun, 14 Oct 2012 03:59:00 +0000

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. This script can also be used when you are not experiencing flashbacks to help you relax and to memorize positive thoughts and images to use when needed.

Part of this relaxation exercise will guide you to imagine that the flashbacks are like images on a TV screen, so if you want to face the fearful thoughts, you can do so. If you do not feel ready to face the images, this script includes ways of orienting yourself to the present any time you need to.

Breathing Relaxation for Children

noreply@blogger.com (Candi Raudebaugh, Inner Health Studio) — Mon, 24 Sep 2012 03:36:00 +0000

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.
Do you ever feel stressed, or worried, or tense? Relaxation lets you feel calm and peaceful. You can learn to feel calm by using breathing for relaxation. Taking deep breaths helps your body get the air it needs, and it can help you to calm down when you need to. It feels good to relax.