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Relaxation Recordings

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CAUTION: Do not listen to these recording while driving, drowsiness may occur.


Essentially a form of structured self-hypnosis, autogenics involves concentrating passively on verbal formulas suggesting warmth and heaviness in the limbs and relaxation throughout the body. It is effective in reducing fatigue, tension, high blood pressure, racing heart, irritability, headaches, and migraines. For more information about autogenics, click here.

"Autogenics: Full Body" (16:07) - Barbara Morrell, Ph.D.

"Autogenics: Arms and Legs" (16:14) - Shannon Jones Anstead, Ed.S.

Body Scan

Also known as body awareness, body scanning uses a passive mental focus to release and relax muscle groups in the body and recognize any discomfort in the internal environment. It is effective in reducing muscle tension, pain, and fatigue. Body scanning can also be used quickly and easily at night to help promote a calm mind before bed, thus aiding in sleep improvement. For more information about the body scan, click here.

"Body Scan" (11:05) - Shannon Jones Anstead, Ed.S.

"Ripple Scan" (20:02) - Katie Steck, B.S.


Diaphragmatic or abdominal breathing is the easiest way to produce the relaxation response and allows the respiratory system to function properly. Improper breathing can often contribute to feelings of anxiety, panic, or fatigue and can increase muscular tension, leading to headaches. Practicing deep breathing allows the mind and body to slow down and relax. For more information about relaxation through breathing, click here.

"Breathing for Relaxation" (15:42) - Shannon Jones Anstead, Ed.S.


Meditation is the practice of passively and uncritically attempting to focus the mind on one thing at a time. It helps to cultivate the part of the mind that is the "witness" that observes our experiences with calm detachment. The practice of meditation can be used to lower breathing and heart rates and has been used successfully in the treatment of high blood pressure, migraines, obsessive thinking, anxiety, depression, and hostility. For more information about meditation, click here.

"Mindfulness Meditation" (8:52) - Angela Howell

"Mountain Meditation” (15:30) – Erin Anderson, B.S.

Credits: Used the script with permission from Biofeedback and Mindfulness in Everyday Life by Dr. Inna Khazan.

Muscle Relaxation

Designed to help the body progressively relax, progressive muscle relaxation or PMR helps condition the body and mind to distinguish the contrast between tight and relaxed muscles. It is in dealing with muscle tension, neck and back pain, insomnia, fatigue and muscle spasms. PMR also reduces the physiological tension caused by anxiety-provoking thoughts, which helps to reduce the anxiety response. For more information about progressive muscle relaxation, click here.

"Progressive Muscle Relaxation" (10:15) - Joy Cox and Loren Brown

Performance Rehearsal

Performance rehearsal utilizes the power of mental imagery to bring about better performance and promote successful behavioral change. Imagining the steps needed for success helps to condition the mind to deal with a stressful event and overcome problems in the course of that event. It can be used any time there is a planned stressful event, such as speaking in public, taking an exam, competing in athletic events, or going on a date. For more information about performance rehearsal, click here.

"Performance Rehearsal" (14:56) - Ron Chamberlain, Ph.D., Sports Psychologist

"Performance Preparation" (11:14) - Elise Dungan, BYU Graduate Student


Self-hypnosis is a technique designed to bring about a desired change in feelings or behavior. In includes giving ourselves positive messages, known as autosuggestions, while in a deep state of relaxation. It has been found to be effective for insomnia, pain control, muscular tension, anxiety, and fatigue, and can be used to reduce tension in a performance situation. For more information about self-hypnosis, click here.

"Self-Hypnosis Affirmation" (12:02) - Shannon Jones Anstead, Ed.S.

"Self-Hypnosis" (21:01) - Barbara Morrell, Ph.D.


We have all used visualization at some time in our lives; daydreaming, recalling memories, dreaming, thinking, or using our inner dialogue to talk to ourselves about things. The technique of performance rehearsal is simply visualization about an event that has not yet occurred. Visualization for relaxation utilizes the imagination to create a mental location where the mind can be calm and the body can be relaxed. It is useful for dealing with headaches, muscle spasms, anxiety, chronic pain, and insomnia. For more information about visualization, click here.

"A Walk through the Forest" (11:16) - Loren Brown, BCB

"A Walk to the BYU Testing Center" (14:41) - Shannon Jones Anstead, Ed.S.

"Beach Visualization" (10:56) - Shannon Jones Anstead, Ed.S.

"Creation Visualization" (16:05) - Shannon Jones Anstead, Ed.S.

"Quiet Place" (11:48) - Barbara Morrell, Ph.D.

"Special Place" (24:33) - Shannon Jones Anstead, Ed.S.

"Thoughts on Leaves" (11:35) - Eliza Hedquist, B.S.

Credits: Used the script with permission from Biofeedback and Mindfulness in Everyday Life by Dr. Inna Khazan.

"Visualization for Pain Management” (14:02) – Barbara Morrell, PhD.

Royalty-Free Non-Lyrical Music

"Wisps of Whorles" (14:16) - By Kevin MacLeod

"Silver Blue Light" (5:50) - By Kevin MacLeod

"Healing" (14:02) - By Kevin MacLeod

"Ambient" (22:53) - By Kevin MacLeod