Jump to content
Nikki

Relaxation exercises, guided meditations, calming videos, sleep hypnosis

Recommended Posts

Nikki

Mod note: Relaxation exercises are great for calming the nervous system, helping to reduce anxiety and encouraging sleep. 

 

Examples: progressive muscle relaxation, gentle yoga, calming breathing exercises, meditation, guided visualisation, etc.  You may want to try a few kinds to see what works best for you. 

 

They work best when done regularly – daily is good – but if your system is very agitated then multiple times a day can be helpful.  You may have good results immediately, but don’t give up if at first they don’t seem to be doing much, as it might take a week or so to get results. 

 

Please post here descriptions or links to audio/video of any that people may find helpful.

 

_______________________________________________________________________________________

 

Higuys...

 

 

 

I have been taking meditation classes. I do well with Guided Meditations because my mind is like the revolving door in Macy's on 34th Street in Manhattan :P

 

My Mindful Meditation Class is facilitated by a friend of mine who is a retired Neurologist and he guides the meditation...i't very different from TM.

 

I copied this link from Youtube where there are meditations. This on is about Breathing for the Fight or Flight response.....surprise :lol:

 

I just did it...will find more.

 

 

Edited by Songbird
merge similar topics, add general info

Share this post


Link to post
Share on other sites
Shanti

I really like this meditation, Nikki. Deep breathing helps much more than many people would think.

Share this post


Link to post
Share on other sites
fefesmom

Just did the meditation. It is wonderful. I, too, have a mind that won't stop and when I "just" sit, my mind goes ballistic and I have stopped doing that kind of meditation. I find that guided meditations are very helpful now. Maybe someday I'll go back to "just" sitting. But not now. So thank you for posting this.

I would like to know: is there some way to download youtube stuff to an ipod??

Also, want to update my opinion of DBT which does use mindfulness as its base, at least that's what I'm getting from it.

I do find when I do the exercises of DBT, particularly Wise Mind, I can calm down and get into the present and stop the wild ride into the future.

So now I don't think it is all gimmicks, distractions; I think it gives me peace and hope.

That's today, anyhow.

Thanks again for being there.

FM

Share this post


Link to post
Share on other sites
Nikki

What is DBT? Is it a form of therapy?

Share this post


Link to post
Share on other sites
fefesmom

DBT is a form of therapy. It stands for dialectical behavior therapy. It is kinder, I think, than cognitive behavior therapy in that it is based on mindfulness and radical acceptance and using your wise mind as a mediator between your emotion mind and rational mind. It gives you many "skills" you can use when you are in a difficult situation or having troublesome thoughts. At first it seemed kind of gimmicky to me but as I use the skills, I find they do help. This is the barest outline. If you Google, DBT you can get some information. Marcia Linehan is the founder of it. Originally it was used with borderline personality disorder but now it is used with many kinds of people. I took a class in Mindfulness Based Cognitive Therapy for Depression (Joh Kabat Zinn et al) and it has a lot of similarities but includes more than mediation/mindfulness. Hope this is of some help; see what you can find on Google though.

Share this post


Link to post
Share on other sites
Nadia

I did DBT for several years... this morning I was thinking about one of the techniques, which is to think of something like the covers when you are in bed, how they clothe and comfort you. It helped me get through my AM anxiety.

 

Thanks for the guided meditation. It helps me a bunch, too. Also meditation with movement, like Tai Chi or Chi Kung.

Share this post


Link to post
Share on other sites
Nikki

Hi...discovered something that is benefiting me....Lots of stress right now.

 

I finally bought a CD player and I bought a book with a CD from Dr. Brian Weiss on Amazon.

I think it was $4.

 

I put it on while laying down at bedtime, and I am feeling less anxious in the mornings.

I have alot of anxiety now with stuff going on, but I feel this is helping.

 

I am also continuing with Mindful Meditation. My friend who teaches it, has classes that go for 4-5 weeks, but they are very pricey for me right now. I do intend to sign up one of the days.

 

He is a Neurologist and does address the brain's function in all of this which is interesting.

It does work well with the Amygdala in reducing fear and the Hypocamus (if I am saying it right).

 

I look forward to hearing the CD at night. There are more at Amazon and the prices are good.

 

Hugs

 

If you can please read my primary post. I need some input :)

Share this post


Link to post
Share on other sites
Nadia

Is that Brian Weiss the reincarnation guy?

Share this post


Link to post
Share on other sites
aileene

For sleep, try listening to this video.  It works better than a pill!

http://www.youtube.com/watch?v=UqLzR7gLQmw

 

Another video for self-healing

http://www.youtube.com/watch?v=QvF7m4gUi3o

 

If you don't feel like hearing words, this is part of a you tube mix of relaxing music.  The photos in this one are very relaxing.

http://www.youtube.com/watch?v=uRhoWQX2OF8&list=RD02TZMoS2QBc8U

 

Another relaxing (spiritual) music video with beautiful photos.

http://www.youtube.com/watch?v=iiHP0C4EEdA

 

Rest, relaxation, and quiet are very helpful in healing mental illness.

 

 

 

 

 

Share this post


Link to post
Share on other sites
Altostrata

Very good suggestions, aileene, thank you.

Share this post


Link to post
Share on other sites
GiaK

Bliss is a benzo survivor and has been through and healed from a heinous withdrawal...so this video is for us...knowing exactly who we are... 

 

A relaxing, 10 minute meditation narrated by Baylissa (Bliss) Frederick.

http://www.youtube.com/watch?v=NyCAvdnBcU0

 

I found this video on Baylissa’s facebook page: Bloom in Wellness

recovery.jpg?w=100&h=150

 

Baylissa Frederick is the author of Recovery and Renewal: Your Essential Guide to Overcoming Dependency and Withdrawal from Sleeping Pills, Other ‘Benzo’ Tranquillisers and Antidepressants
 

She is a benzo survivor and is one of the many lovely people who has helped me greatly over the years. I wrote about the lovely cycle of peers helping one another recently. See: Peer support? This is the real thing. Free of institutionalization. (psych drug withdrawal)
 

She has written these posts on Beyond Meds:

More Benzo info

More Meditation posts

Share this post


Link to post
Share on other sites
Petunia

A 30 minute Guided Meditation for Calming Emotions by Jim Tolles

 

"In this 30 minute guided meditation, I offer you an opportunity to go deeply within along with some gentle techniques for calming emotions. Everyone's experience will change over time depending on the emotions they are facing, and some people may feel a little messier and more upset afterwards as they start to process old upset emotions that have never been faced. In this way, I encourage you to use this guided meditation multiple times to continue your exploration, release old painful emotions, and drop more deeply into your natural inner serenity and love."

 

 

 

 

I tried this about 2 hours ago, I think I got through 10 minutes of it, it put me to sleep, I just woke up.  I'm going to try again now.  I hope others find it helpful.

Share this post


Link to post
Share on other sites
GiaK

oh, this guy is interesting...I've come across him before...thanks for sharing, i'm going to check it out

Share this post


Link to post
Share on other sites
cymbaltawithdrawal5600

How is your meditation class going? Are you still doing it?

Share this post


Link to post
Share on other sites
Jemima

Just what I needed at the right time!  If there were such a thing as a worry-wart competition I'd have a good chance of winning it.  Thanks, Nikki.

Share this post


Link to post
Share on other sites
LoveandLight

Jim tolles I'm in contact with the guy..he's really great thoroughly recommend skype sessions with him

Share this post


Link to post
Share on other sites
LoveandLight

This seems to help me relax - it is in Icelandic so there are no recognisable words to remind me of anything. So I thought I'd post it here in case it helps anyone else. Although I haven't tried it in the worst of the worst times.

 

Enjoy

http://m.youtube.com/watch?v=ojLgN7wqc5A

Share this post


Link to post
Share on other sites
btdt

This is always on standby waiting for me... for years now.

I hope it helps you too. 

Share this post


Link to post
Share on other sites
btdt

In the last few months I have been using this one too... I like it for a change.... sometimes

 

Share this post


Link to post
Share on other sites
lundeliz

Thank you for posting this. Her voice is very soothing to me.

Share this post


Link to post
Share on other sites
Petunia

Several similar topics merged.

 

Listening to this always makes me smile  dauphin07.gif

 

 

Share this post


Link to post
Share on other sites
btdt

Several similar topics merged.

 

Listening to this always makes me smile  dauphin07.gif

 

I liked this one after I the one on the screen a choice of small thumbnails came up I tried the 8 hr one in the center which was one sound... laid back with my head phones still on and slept for an hour a half. I feel better was the sleep the sound or both I am not sure. 

Edited by Petunia
removed duplicate video

Share this post


Link to post
Share on other sites
Petunia

I found this one last night and it put me to sleep in about 10 minutes. 

Sleep Hypnosis Relaxation Simple Guided Talkdown for Insomnia (Calm Music & Soft Ocean Waves)

 

Share this post


Link to post
Share on other sites
Petunia

5 of the Best Sleep Guided Meditations (Combined into one seamless recording)

This will help those who would like to hear more talking whilst going to sleep :) In this 3 hour 18 minute recording, you will hear 5 guided meditations plus at the end an extra hour of 'forest sounds with music.' PLEASE NOTE: There are no breaks in this recording. They run into each other.

 

You will be taken on a trip through space, into the clouds, under the ocean and finally on land into the mountains and forests.

 

1. Floating amongst the stars

2. Floating through the clouds meditation

3. Whale Song "The Big Blue" meditation

4. Into the Mountains Guided meditation

5. Into the forest meditation

6. Forest music (with forest sound fx)

 

Share this post


Link to post
Share on other sites
Songbird

When I crashed in 2008, a forum friend recommended relaxation exercises, and I found they helped me enormously with my severe akathisia, anxiety and insomnia.  The best thing I found was David Swenson's "Just Relax" yoga DVD, which I used three times a day for a while.  I also used a relaxation exercise recording by Lucinda Bassett, that I continued to use for a long time as it took only 15 minutes, so I could do it in my tea break at work. 

 

Looking around, I have found it hard to find recordings that I like as many do not have music (which I prefer to have), or I found the person's voice or speech patterns annoying, or I just didn't like the exercise the way they did it.  So I created my own recordings, incorporating all the things I liked, and added nice gentle music.  I finished them last year, but then got busy and forgot about them for a while.  I've put a couple up on YouTube:

 

https://www.youtube.com/watch?v=bgOR_ZIsVpY

 

https://www.youtube.com/watch?v=pHzYA7cFlqs

 

The longer one is 15 minutes long and involves some breathing and progressive muscle relaxation, so is best done lying down or reclining.  The shorter one takes only 4 minutes and is done standing, so you can do this anywhere.  (I used to do this one in the restroom at work).

 

Once you've learned how to do PMR, you can do it yourself without the recording - I just found that I needed the spoken instructions when in severe w/d, as I was so messed up I couldn't think straight.

 

I highly recommend relaxation exercises, and if you don't like mine (or if my voice annoys you), there are heaps of others there to try.  If you already have favourite relaxation exercises, please post links here.
 

Share this post


Link to post
Share on other sites
Rachelina

Thank you so much, Songbird! I love PMR and I enjoyed your variation. It's lovely to hear your voice and feel like you are keeping me company while I do the exercise :)

Share this post


Link to post
Share on other sites
Songbird

Thanks, Rachelina, glad you liked them.  I was trying to channel Claire Weekes and her kindly aunt voice, LOL.

Share this post


Link to post
Share on other sites
Fresh

Songbird they're lovely , I really like your voice too.

 

When I had bad akathisia I had relaxation cd's running 24/7. A soothing voice does wonders even when the mind can't focus.

 

Thanks for sharing :)

Share this post


Link to post
Share on other sites
ChessieCat

I agree, you've got a lovely voice.  CC

Share this post


Link to post
Share on other sites
Petunia

Bumping this thread for new members and adding 4 more

 

Sleep Hypnosis for Deep Trance Forest Dreaming (voice only) 24 minutes by Michael Sealey
Hypnosis for Self Healing Energy 43.38 minutes by Michael Sealey
Guided Sleep Talkdown with Gentle Rain 1 hour by The Honest Guys
Talisman Guided Meditation (healing from the inside out) 38 minutes by Jason Stephenson

Share this post


Link to post
Share on other sites
SkyBlue

This is a wonderful bit about self-compassion, something we could all use more of!!! 

 

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

×

Important Information

By using this site, you agree to our Terms of Use.