This six minute recording can help with feelings of anxiety or a busy mind.
It can be listened to whenever is most convenient for you, however a good time is just before bed, or before something you expect to be challenging.
Once you have become familiar with the recording you can start to practice the technique on your own so you can draw on it, even when you don’t have the recording handy.
Additionally this is particularly useful for those dealing with COPD
Written resources to support this podcast can be found here
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Email us: endinglifewell@otagohospice.co.nz
We would love to hear from you. Send us your feedback and suggestions for future topics.
Before we start, find a comfortable and quiet space. Sit or recline in a comfortable position where your head/neck, arms and feet are well supported and no effort is required to maintain your position. This is a guided relaxation. You will hear my voice and we will use your imagination. If any thoughts come to mind during this time, just let them drift away.
Gently close your eyes
Just breathe. Don’t try to change anything or force anything, just allow your body to breathe in the way it wants to. Notice your breath, the way it feels to have the air moving in and out of your body.
Allow your breathing to fall into a regular pattern. Allow your out breaths to become longer than the in breaths.
As you breathe, allow a gentle wave of relaxation to flow from the top of your head, through your jaw, down through your neck, through your shoulders, down through your arms, right through your fingers, through your chest, down into your abdomen, relaxing your pelvis, whatever you are sitting on will hold you, down your legs, down to the tips of your toes.
Another gentle wave of relaxation, flowing from the top of your head, through your jaw, down through your neck, through your shoulders, down through your arms, right through your fingers, through your chest, down into your abdomen, relaxing your pelvis, whatever you are sitting on will hold you, down your legs, down to the tips of your toes.
Another gentle wave of relaxation, flowing from the top of your head, through your jaw, down through your neck, through your shoulders, down through your arms, right through your fingers, through your chest, down into your abdomen, relaxing your pelvis, whatever you are sitting on will hold you, down your legs, down to the tips of your toes.
Another gentle wave of relaxation, flowing from the top of your head, through your jaw, down through your neck, through your shoulders, down through your arms, right through your fingers, through your chest, down into your abdomen, relaxing your pelvis, whatever you are sitting on will hold you, down your legs, down to the tips of your toes.
Feel your body becoming calm and relaxed as your breathing settles into a rhythmic and regular pattern. Allow your breathing to softly drop to just above your belly button.
Another gentle wave of relaxation, flowing from the top of your head, through your jaw, down through your neck, through your shoulders, down through your arms, right through your fingers, through your chest, down into your abdomen, relaxing your pelvis, whatever you are sitting on will hold you, down your legs, down to the tips of your toes.
When you are ready, you can come back into the room and awareness of your surroundings.