Stress Reduction Tapes

The following guided stress reduction audiotapes are available from Stress Management
Resources:

• Mindful Body Scan/Mindful Meditation

• Hatha Yoga

• Guided Imagery

• Progressive Relaxation/Autogenic Relaxation

M
i(Available in 3 versions: 15, 20 and 30 min/side)
n
dSide One: A guided relaxation generally performed lying down which focuses on
fusing the breath to relax different areas of the body. Teaches proper breathing
technique, body awareness, and enables practitioners to release tension held in the
ubody.
l
Side Two: A seated guided relaxation which uses the breath to focus the mind.
Emphasizes proper breathing technique, and also uses body sensations, hearing and
thinking as objects of attention.
Side One: A yoga routine including neck stretch, head rolls, supine pelvic tilts,
supine back rounds, supine cobbler, bridge, ankle stretch, leg lifts, supine butterfly,
side arm circles, seated side stretch, sitting forward fold, cat/cow, extended child,
Achilles stretch, standing forward fold, individual knee bends, windmill, foot
arches, standing foot massage, balance holding knee, quadriceps stretch balance,
seated butterfly, seated cobbler, clam, supine twist, relaxation.
Side Two: This yoga practice includes neck stretch, head rolls, seated side stretch,
sitting twist, half eagle, chest/shoulder stretch, sitting forward fold, frog, back
sequence (child, cow, down dog, up dog) extended child, crouched foot balance,
standing forward fold, shoulder stretch, standing bent knee toe touch,
head/shoulder/hip circles, arm circles, posture balance, sun salutations, tree balance,
supine leg stretch, supine ‘rock the baby’, supine twist, relaxation.
Side One: A Day at the Beach (14 min) Spend a warm Spring day enjoying the
sights and sounds of the oceanside.
Side Two: Out of the Storm (13 min) Escape from the storm to a quiet forest, let
the wind blow away your troubles on a mountain top, then relax in a verdant
meadow.
Side One: (21 min) This relaxation technique focuses on tensing and then relaxing a
specific muscle group, moving progressively through the muscle groups in the body
until total body relaxation is achieved.
Side Two: (24 min) This program teaches your body and mind to respond quickly
and effectively to verbal commands to relax, thus normalizing physical, mental and
emotional processes which become imbalanced due to stress.