This is the same recorded PMR vocal track as in S01 EP07, with a rain backing track added for those who find the rain relaxing...enjoy. 

This is a guided relaxation exercise. It consists of a full 7-muscle, Progressive Muscle Relaxation exercise. We divide the body into 7 muscle groups and alternately tense and relax each muscle group, twice. It is a highly structured and completely guided exercise, progressing systematically through the seven muscle groups, with the listener constantly being reminded of how to tense each muscle group, as well as to breathe using a diaphragmatic breathing technique throughout the entire exercise. 

It is important that you tense each muscle when told to do so, and then when the que to relax is given, you should release all tension at once, immediately, to obtain best results. 

Initially, for say, the first month of practice, you are encouraged to listen to the full recording, sitting up straight in a chair. You should perform the exercise at least once per day for this first month, with the idea being to boost / increase your resilience over this time. Once you are confident, you may either truncate the exercise by simply working through the exercise steps in your own mind, without the recording, or you may choose to do a shorter (12 mins) version of the exercise - S01 EP03. 

Provided you have done your once per day practice of this exercise,  you may also use this recording while laying down in bed to aid with sleep onset. 

This is a voice only version of the exercise, there are other episodes of the podcast with the same PMR recording, with different background tracks that some people may find soothing, to enhance your relaxation experience. Please explore the different versions and find the one that you find the most relaxing. 

A 12 minute, detailed guided mindfulness exercise walking you through awareness of your whole body, little by little, while maintaining focus on your breathe throughout. Focusing on building your mindfulness skills in observing, not changing, and noticing with curiosity. Enjoy. 

A quick and simple one-minute break from the world to check in with your breathe and what is going on around you. 

A mindfulness exercise guiding you through awareness of your body from your toes to your head. Enjoy. 

This is a guided Progressive Muscle Relaxation (PMR) exercise lasting approximately 12 mins. This exercise can be done sitting up straight or lying down, and you should use the diaphragmatic breathing technique (Episode 1) throughout this exercise. Try to make sure that when you release the tension on each muscle group, you do it all at once, quickly. You should aim to practice this PMR exercise once per day for the first 30 days, and thereafter you will develop your own maintenance routine of how frequently you might do this practice. Consistent practice is the key to build resilience. Enjoy !