This 4-step technique can help you communicate in a more mindful way with those you work and live with, improving interactions and overall stress level (15 minutes).
Audio Learning - Your Plan for Health
Herbert Benson, director of the Benson-Henry Institute at Harvard’s Massachusetts General Hospital, developed Relaxation Response, or RR. The practice was popularized in his 1975 book, The Relaxation Response.
The benefits of Relaxation Response include:
- Deep relaxation
- Decreased oxygen consumption
- Relaxed muscles
- Slower breathing and heart rate
- Increased nitric oxide levels
- Lower blood pressure
- Genomic changes associated with energy (mitochondrial) metabolism, inflammation, insulin secretion and telomere maintenance
- Reduced addictive cravings, anxiety, chronic pain, depression, insomnia and stress.
Ohio State Integrative Medicine offers the following free relaxation recordings:
Mindfulness Meditation Exercise https://go.osu.edu/mindfulnessmediation
Mindfulness is about paying attention on purpose, in the present moment, and without judging. This 15-minute guided exercise can allow the participant to experience a more mindful, relaxed alertness (15 minutes).
Mindful Awareness of Breathing Listen to the mp3
Breath awareness is one of the foundational practices for mindfulness. This 10-minute practice invites you to become aware of your breathing, as well as becoming aware of how and when the mind pulls the attention away from the present moment. Lisa Thornton, PhD See more from Ohio State Integrative Medicine
Mindfulness in Relationships: Stop, Breathe, Reflect, Choose https://go.osu.edu/mindfulnessinrelationships
Mindful Awareness of Breathing Listen to the mp3
This guided meditation is adapted from Full Catastrophe Living by Professor Jon Kabat-Zinn, 1990. Kathi Kemper, MD, MPH See more from Ohio State Integrative Medicine
Progressive Muscle Relaxation Listen to the mp3
This is one of the most widely used, effective practices to promote relaxation and reduce stress. Patrice Rancour, MS, RN, PMHCNS-BC See more from Ohio State Integrative Medicine
Tense. Relax. Repeat: Progressive Muscle Relaxation https://go.osu.edu/progressivemusclerelaxation
When we feel stressed sometimes our body responds with tight muscles. This exercise allows the participant to tense, let go and soften muscle groups, which can promote relaxation (15 minutes).
Come To Your Senses: Grounding Strategies and Breath Work https://go.osu.edu/breathwork
Participants will experience a sensory awareness “game” and paced breathing exercises. These exercises can help you increase focus and concentration while decreasing worries and stress (15 minutes).
Breathing Deeply for Relaxation and Stress Relief Listen to the mp3
This practice, using diaphragmatic breathing with a soft belly, is adapted from Dr. James Gordon’s work at the Center for Mind-Body Medicine in Washington, DC. It helps promote deep relaxation and reduces stress. Patrice Rancour, MS, RN, PMHCNS-BC See more from Ohio State Integrative Medicine
Sleeping Deeply, Easily, Restfully Listen to the mp3
Sleep is essential for optimal cognitive and immune function. This guided imagery practice can improve the ability to fall asleep easily, sleep through the night, and awaken refreshed and revitalized. Patrice Rancour, MS, RN, PMHCNS-BC See more from Ohio State Integrative Medicine
Relaxation Listen to the mp3
This guided imagery recording promotes relaxation by using your imagination to breathe light throughout the body. Patrice Rancour, MS, RN, PMHCNS-BC See more from Ohio State Integrative Medicine
Building Psychological Capital https://go.osu.edu/psychologicalcapital
Positive Psychological Capital is defined as “an individual’s positive psychological state of development” and consists of efficacy, optimism, hope and resilience. During this program, you will learn skills and methods to address stress and point you towards resources to help you make an investment in your own psychological capital.
Getting Unstuck: Changing Patterns https://go.osu.edu/gettingunstuck
This resiliency skill-building webinar will show you the basics on how to identify and change patterns and behaviors so you can learn to replace them with positive habits (15 minutes).
Mental Resilience: Bounce Back Faster Recording
We may not be able to avoid obstacles, but we can learn how to bounce back from them more effectively. Learning resiliency skills can lead to greater life enjoyment and can have a positive impact at home, work, and within relationships. Join us for this introductory webinar on resiliency basics.
Ways to Build Resiliency Recording
In our lifetime, we will experience challenging life events that surface strong emotions and a sense of uncertainty. What enables people to adapt over time to life-changing situations and stressful conditions? This webinar will define and discuss a few techniques you should focus on in order to foster your own resilience.
Emotional Wellness: Mental First Aid Recording
First aid is a useful skill in helping deal with physical effects of trauma and injuries. Who doesn’t know how to put on a Band-Aid, take someone to urgent care or if necessary call 911 and have them taken to the emergency room? However, when we find ourselves talking with someone that appears to be in some sort of elevated emotional reaction where they are very anxious, very tearful, or otherwise unable to deal with a life crisis, most of us are stumped on what to do. This presentation will discuss the basics of Mental First Aid on how and what to do to address this issue and if desired, where to go to learn more.
1. Diaphragm Breathing.mp3
3. Self Awareness.mp3
5. Monkey Mind.mp3
7. The Teacher on the Beach.mp3
8. Muscle Relaxation.mp3
9. Skill Master.mp3
10. Attitude of Gratitude.mp3
11. Tasting Meditation.mp3
12. A Walking Meditation.mp3
13. Exercise for Our Children.mp3
14. Meditation for Surgery.mp3
15. A Healing Meditation.mp3
16. The Pool of Light.mp3
17. A Gift to Yourself.mp3
18. Meditation Grief.mp3
19. The Mountain.mp3
20. Meditation for Sleep.mp3