Beaumont Hospital

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Exercises

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Relaxation Exercises


Mindfulness Exercises

 


 


Relaxation Breathing

Learning how to breathe slowly and fully is a great place to start your relaxation training.  Take it nice and slow while you are learning—nobody gets it the first time.  Practice 3-4 breaths a few times a day for best results.

audio2  Relaxation breathing (5 min)
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Active Progressive Muscle Relaxation

This exercise asks you to go through your body slowly tensing your muscles, and then relaxing them.   It has good research evidence for teaching people how to control the effects of stress on the body and how to notice the difference between a tense and a relaxed muscle.  We have two options without music, and one with music.  Practice once a day for best results.  If you experience pain, switch to the Passive Progressive Muscle Relaxation.

audio2  Active progressive muscle relaxation 1 (15 min)

audio2  Active progressive muscle relaxation 2 (18 min)

audio2  Active progressive muscle relaxation with music (28 min)
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Passive Progressive Muscle Relaxation

This exercise takes you slowly through your body and encourages you to relax each muscle group at a time.  It is good for learning how to notice tension in your muscles and release it.  If your body is painful in places, this is a good exercise to try.

audio2  Passive progressive muscle relaxation (18 min)
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Insomnia Progressive Muscle Relaxation

This is a muscle relaxation exercise with a focus on helping you to relax into sleep.  It helps you to notice where your muscles are tense and to relax them, as you think about gently falling asleep.

audio2  Insomnia progressive muscle relaxation (28 min)
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Visualisation

When our minds are very active, and we have a lot to worry about, sometimes it can help to take a break and think about a peaceful scene.  Imagining or visualising a place that gives us a sense of peace and safety can change the way we are feeling and help us to relax.  Having a safe place to think about can help us settle our minds.

audio2  Visualisation of nature (11 min)

audio2  Visualisation of a safe place (10 min)
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Autogenics

Autogenics is a technique to help us relax by repeating the words ‘heavy’ and ‘warm’ to ourselves again and again.  It is based on research that shows it is difficult to feel anxious or tense when we are also feeling heavy and warm.  Autogenic training is similar to hypnosis in that you enter a very relaxed state.

audio2  Autogenics  (28 min)

audio2  Autogenics with music (16 min)
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Clear the Deck

Sometimes to focus our heads we need help clearing worrying or distracting thoughts away.  This exercise helps us to pack away our distressing thoughts to focus on the task at hand:  relaxing.  If you are having trouble because of worry, try this exercise to help.

audio2  Clear the deck exercise with music (6 min)
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Introduction to Mindfulness

This is a short explanation of what mindfulness is—the art and practice of being in the moment and not judging.  This introduction is a recording from the Beaumont Hospital Morning Mindfulness programme.  Listen in if you have never done mindfulness or meditation before.

audio2  Introduction to mindfulness (3 min)
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Mindful Body Scan

It can be very helpful to sometimes just listen to what is happening in our body, without judgment or worry.  This twenty minute exercise helps us to pay attention to our whole body with a sense of acceptance.  This recording is part of the Beaumont Hospital Morning Mindfulness programme.

audio2  Mindful body scan (20 min)
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Sitting Mindfulness

This exercise is a twenty minute sitting mindfulness meditation, which begins and ends with bells.  There is some talking, but you should also expect long pauses.  Mindfulness helps us to stay in the here and now and learn how to accept things as they are in the moment.  This recording is part of the Beaumont Hospital Morning Mindfulness programme.

audio2  Sitting Mindfulness (20 Min)
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Soundscape

Mindfulness practice includes being aware of the sounds around you.  This is a twenty minute exercise in paying attention to what you are hearing without worry or judgement.  This recording is part of the Beaumont Hospital Morning Mindfulness programme.

audio2  Soundscape (20 Min)
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Live Mindful Body Scan

This exercise was recorded live with a group of people practicing Mindfulness.  It encourages us to listen to what our whole body is feeling in the moment, without judgement.

audio2  Live Mindful Body Scan (41 Min)
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Sitting Mindfulness 2

This exercise is a longer sitting mindfulness meditation, which begins and ends with bells.  There is some talking, but you should expect long pauses to encourage awareness of your own experience.  Mindfulness practice is about focusing on what is happening for us in the here and now.

audio2  Sitting Mindfulness 2 (28 minutes)
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Moving Mindfulness

Meditation can happen when our bodies are in motion, not just sitting or lying down. This exercise describes a practice of mindful walking and goes on to lead a gentle stretching yoga meditation. Remember to pay attention to what your body is telling you and be gentle with yourself.

audio2  Moving mindfulness (18 min)
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