I have a Tibetan bowl that many people have found quite relaxing. However, not all people like the same pitch. This post links to a page that has a number of differently pitched Tibetan bowl sounds. Each link on the page will take you to a 5 min track of a Tibetan bowl at a different pitch. Find one you like and relax.
One purpose of these Tibetan bowl tracks, the paced breathing tracks, and any of the relaxation tracks you can find on this site is to help you relax and recover from stress.
Another equally important function is that they should help you disengage your attention from useless focusing on what is making you uneasy and enable you to shift your attention to what may reduce your difficulty. More on this in a couple of days.
Our parasympathetic nervous system helps us recover from stress. When we breathe at a slow pace, generally between 5 and 7 breaths per minute for adults, our physiology shifts into a recovery state in which natural restorative processes become more active. This is associated with activation of the parasympathetic nervous system and it will occur within a few seconds of beginning that breathing pattern.
The link below points to a page with a series of videos that you can use to breathe with. Pick a pace and breathe with it. If a particular pace does not feel soothing then try a different pace. You are looking for a breathing pace that feels effortless and soothing. Your body should settle into it effortlessly. Most people like a pace between 5 and 7 breaths per minute. Continue reading Paced Breathing for Brief Relaxation→
I had a request for a shorter version of the butter melting video and I added a relaxing audio to it. Also played around with a short intro to get more of a hang of using the software. The intention is to use the video to help you experience a sense of tension melting away and then rest in that relaxed state which is both recharging and healing. Enjoy!
If anyone is interested the software I am using for the video is Camtasia 2
One common complaint I hear is the sense that the person is trapped in their thoughts, especially worried thoughts. This is a technique to train your mind to shift attention away from thoughts into your body, without trying to stop thoughts. It teaches you to get out of your head. The more skill you have shifting your attention away from thoughts to sensations the easier it will be to ignore worried or other unhelpful thoughts without having to stop them or change them. Continue reading Escaping From Thoughts – Fast→
We tend to hold our bodies more tense than we need to and releasing that excess tension can help us relax and feel more comfortable. It can also help relieve pain, especially musculoskeletal pain.
To use this technique think of something soft and imagine one part of the body taking on that quality of softness more and more with each exhalation. After a few breaths pause and note how your body feels. Then either repeat that with the same part of the body, or allow a different part of the body to come to mind and let that part get softer for a few breaths. Continue to do this with various parts of your body shifting from one to another in a somewhat playful manner.
This is not a guided meditation but rather a soothing background that can be used while meditating, for relaxation, or for going to sleep.
I have had people tell me that natural ocean sounds sometimes have the waves crashing too fast or too loudly for them to relax to. This is a synthesized sound with the waves breaking about three times per minute.