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Relaxation Downloads

We hope you find these audio files helpful in your relaxation efforts.
Take some time to explore the different approaches to relaxation and discover what works for you.

Guided Imagery Exercises:

Anchoring

Left-click to listen or right-click to download this mp3 file to your computer (8:34, 8.0 MB)
Anchoring is a hypnotic technique that helps you connect to times in your past when you felt truly calm and confident. You can use it right now to give yourself a feeling of strength when facing sad days and difficult challenges.

This script is from an unknown source
Background music is from "digifishmusic" on The FreeSound Project
Editing by Martin Grant

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The Forest

Left-click to listen or right-click to download this mp3 file to your computer  (8:29, 8.0 MB)
Let yourself be guided on a peaceful walk through a beautiful, lush forest near a trickling stream.

Script is used by permission from Georgia Southern University Counseling Center
Background music is from "inchadney" on The FreeSound Project
Editing by Martin Grant

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Nourishment from the Past

Left-click to listen or right-click to download this mp3 file to your computer  (5:41, 5.3 MB)
This Five-Finger exercise was developed by Dr. David Cheek as a way to achieve deep relaxation and peace, while simultaneously affirming your human worth. All you have to do is imagine four scenes from your past—using visual, auditory, and kinesthetic (touch) images. It’s simple, it’s pleasurable, and it works.

This script is from an unknown source
Background music is from "ERH" on The FreeSound Project
Editing by Martin Grant

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Special Place

Left-click to listen or right-click to download this mp3 file to your computer  (6:30, 6.1 MB)
This exercise guides you to create a safe and peaceful place in your imagination, a place you can go any time you need to relax. You should go there often, whenever tension starts to build. Merely close your eyes and focus on the image of your special place.

This script is from an unknown source
Background music is from "digifishmusic" on The FreeSound Project
Editing by Martin Grant

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Grounding

Left-click to listen or right-click to download this mp3 file to your computer (20:38, 18.8 MB)
This exercise guides you to create your personal shield, a shied that protects, nurtures and calms you. You can use it right now to give yourself a feeling of peace and calm.

This piece was written and read by Sharon Morisi, LICSW, CEAP. Ms. Morisi is a counselor in Dartmouth's Faculty/Employee Assistance Program.
Background music is from "info@in-tune.nl" on The FreeSound Project
Editing by Martin Grant

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Deep Breathing & Guided Relaxation Exercises

Guided Relaxation

Left-click to listen or right-click to download this mp3 file to your computer  (8:29, 7.9 MB)
This exercise incorporates elements of guided imagery, meditation, progressive muscle relaxation. A nice exercise to try "a little of everything."

Script was obtained on 11/23/08 from Inneridea.com
Background music is from "kerri" on The FreeSound Project
Editing by Martin Grant

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Calming Your Body

Left-click to listen or right-click to download this mp3 file to your computer (11:36, 5.5 MB)
This exercise is a gentle introduction to becoming more in tune with your body. Particular attention is paid to breath work while inducing the relaxation response.

Script is used by permission from Ann Webster, Ph.D.; Benson-Henry Institute for Mind Body Medicine
Background music is from "Akacie" on The FreeSound Project
Editing by Martin Grant

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Short Relaxation

Left-click to listen or right-click to download this mp3 file to your computer (12:47, 11.7 MB)
This exercise is an introduction to deep, slow breathing. The listener is guided to discover feelings of peace and calm in one's body and mind.

This piece was written and read by Sharon Morisis, LICSW, CEAP. Ms. Morisi is a counselor in Dartmouth's Faculty/Employee Assistance Program
Background music is from "inchadney" on The FreeSound Project
Editing by Martin Grant

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Mindfulness Meditation Exercises:

Just This Breath

Left-click to listen or right-click to download this mp3 file to your computer  (6:58, 6.5 MB)
Much of the emotional distress people experience is the result of thinking about upsetting things that have already happened or anticipating negative events that have yet to occur. Distressing emotions such as anger, anxiety, guilt, and sadness are much easier to bear if you only focus on the present - on each moment one at a time. These are exercises to increase your mindfulness of the present moment so that you can clear away thoughts about past and future events.

This script is used by permission from Georgia Southern University Counseling Center
Background music is from "digifishmusic" on The FreeSound Project
Editing by Martin Grant

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Outside-In

Left-click to listen or right-click to download this mp3 file to your computer  (6:58, 6.5 MB)
Allow yourself to be guided into a meditative state, focusing on sounds you hear around you, your body and your breath.

This script is from an unknown source
Background music is from "ERH" on The FreeSound Project
Editing by Martin Grant

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Guided Meditation Amongst Tree Frogs

Left-click to listen or right-click to download this mp3 file to your computer   (4:58, 4.6 MB)
This listening track is meant to help you calm down and feel at peace in the present moment.

This guided meditation was written by Creative Writing major Valerie Arvidson '08. The background sounds and music were composed by Religion major Barton McGuire '08.

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Progressive Muscle Relaxation

Left-click to listen or right-click to download this mp3 file to your computer  (30:59, 29.1 MB)
Learn to recognize when and where you hold tension in your body and how to effectively release it, allowing yourself to fully relax.

This script is used by permission from Georgia Southern University Counseling Center
Background music is from "inchadney" on The FreeSound Project
Editing by Martin Grant

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Soothing Instrumental Music

Lullaby #2

Left-click to listen or Right-click to download this mp3 file to your computer  (23:00, 10.5 MB)

This is a purely instrumental piece. Background sounds and music were composed by Religion major Barton McGuire '08.

Metallophone Peace

Left-click to listen or Right-click to download this mp3 file to your computer (3:57, 582 KB)

This is a purely instrumental piece, composed and performed by Dartmouth staff member James Burger.

Jackboot

Left-click to listen or Right-click to download this mp3 file to your computer (1:27, 2.0 MB)

This is an electroacoustic music piece, composed and performed by Dartmouth English Professor Aden Evens.

Instrumental Wind Music with Sounds of Nature

These pieces were provided by Milka Doktorova, a Computer Science Ph.D. student at Dartmouth.

Classical Music Selections
Left-click to listen or Right-click to download any of these mp3 file to your computer

These instrumental pieces are performed by Jasper James "JJ" Chen, M.D.
JJ is an amateur classical pianist and neo-classical composer who is a current resident physician in psychiatry and leadership preventive medicine at DHMC and the Dartmouth Institute for Health Policy and Clinical Practice.

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If you are interested in contributing to this collection of audio files or if you have any comments, please contact Health Promotion. We'd love to expand this collection!

This audio content is for general informational purposes only. It should not be relied on to suggest a course of treatment and should not be used in place of a visit, call, consultation, or the advice of a physician or other qualified care provider or therapist. Never disregard or delay seeking medical advice from your physician or other qualified healthcare provider or therapist because of something you have read, heard, or seen on these files.

Last Updated: 3/29/11