Autogenics and Other Relaxation Resources
I am often asked, “Dr Russo, what kinds of things can I listen to to help me relax before sleep?” Well, the answer is, “There are loads of recordings available on the Internet, including YouTube and via iTunes.” However, you needn’t pay for them, so start with YouTube.
The fancy terms for such an approach are “progressive muscle relaxation” and “autogenics.” Essentially a form of structured self-hypnosis, autogenics involves concentrating passively on verbal formulas suggesting warmth and heaviness in the limbs and relaxation throughout the body. It is effective in reducing fatigue, tension, high blood pressure, racing heart, irritability, headaches, and migraines. Progressive muscle relaxation is explained below.
Much of what follows is taken from Brigham Young University’s counselor education web site (but it is not a “Mormon thing.” Anyone can benefit.). For more information, click here. And please let me know if the links are broken (josephvrusso@outlook.com).
Autogenics
“Autogenics: Full Body” (16:07)
Written and read by Barbara Morrell, Ph.D.
[PLAY] (or right click and choose ‘Save Link As’ to download)
“Autogenics: Arms and Legs” (17:11)
Written and read by Shannon Jones Anstead
[PLAY] (or right click and choose ‘Save Link As’ to download)
Breathing
Diaphragmatic or abdominal breathing is the easiest way to produce the relaxation response and allows the respiratory system to function properly. Improper breathing can often contribute to feelings of anxiety, panic, or fatigue and can increase muscular tension, leading to headaches. Practicing deep breathing allows the mind and body to slow down and relax. For more information about relaxation through breathing, click here.
“Breathing for Relaxation” (17:19)
Written and read by Shannon Jones Anstead
[PLAY] (or right click and choose ‘Save Link As’ to download)
Body Scan
Also known as body awareness, body scanning uses a passive mental focus to release and relax muscle groups in the body and recognize any discomfort in the internal environment. It is effective in reducing muscle tension, pain, and fatigue. Body scanning can also be used quickly and easily at night to help promote a calm mind before bed, thus aiding in sleep improvement. For more information about the body scan, click here.
“Body Scan” (12:48)
Written and read by Shannon Jones Anstead
[PLAY] (or right click and choose ‘Save Link As’ to download)
“Ripple Scan” (20:00)
Written and read by Katie Steck
[PLAY] (or right click and choose ‘Save Link As’ to download)
Meditation
Meditation is the practice of passively and uncritically attempting to focus the mind on one thing at a time. It helps to cultivate the part of the mind that is the “witness” that observes our experiences with calm detachment. The practice of meditation can be used to lower breathing and heart rates and has been used successfully in the treatment of high blood pressure, migraines, obsessive thinking, anxiety, depression, and hostility. For more information about meditation, click here.
“Mindfulness Meditation” (8:52)
Written and read by Angela Howell
[PLAY] (or right click and choose ‘Save Link As’ to download)
Performance Rehearsal
Performance rehearsal utilizes the power of mental imagery to bring about better performance and promote successful behavioral change. Imagining the steps needed for success helps to condition the mind to deal with a stressful event and overcome problems in the course of that event. It can be used any time there is a planned stressful event, such as speaking in public, taking an exam, competing in athletic events, or going on a date. For more information about performance rehearsal, click here.
“Performance Rehearsal” (11:25)
Written and read by Dr. Ron Chamberlain, Ph.D., Sports Psychologist
[PLAY] (or right click and choose ‘Save Link As’ to download)
‘Performance Preparation’ (Performance Rehearsal, 10:00)
Written and read by Elise Dungan, BYU Graduate Student
[PLAY] (or right click and choose ‘Save Link As’ to download)
“A Walk to the BYU Testing Center” (17:23)
Written and read by Shannon Jones Anstead
[PLAY] (or right click and choose ‘Save Link As’ to download))
Muscle Relaxation
Designed to help the body progressively relax, progressive muscle relaxation or PMR helps condition the body and mind to distinguish the contrast between tight and relaxed muscles. It is in dealing with muscle tension, neck and back pain, insomnia, fatigue and muscle spasms. PMR also reduces the physiological tension caused by anxiety-provoking thoughts, which helps to reduce the anxiety response. For more information about progressive muscle relaxation, click here.
“Progressive Muscle Relaxation” (10:17)
Written by Joy Cox and Loren Brown, read by Loren Brown
[PLAY] (or right click and choose ‘Save Link As’ to download)
Royalty-Free Non-Lyrical Music
“Wisps of Whorles” (14:16)
By Kevin MacLeod
[PLAY] (or right click and choose ‘Save Link As’ to download)
“Silver Blue Light” (5:50)
By Kevin MacLeod
[PLAY] (or right click and choose ‘Save Link As’ to download)
“Healing” (14:02)
By Kevin MacLeod
[PLAY] (or right click and choose ‘Save Link As’ to download)
“Ambient” (22:53)
By Kevin MacLeod
[PLAY] (or right click and choose ‘Save Link As’ to download)
Self-Hypnosis
Self-hypnosis is a technique designed to bring about a desired change in feelings or behavior. In includes giving ourselves positive messages, known as auto-suggestions, while in a deep state of relaxation. It has been found to be effective for insomnia, pain control, muscular tension, anxiety, and fatigue, and can be used to reduce tension in a performance situation. For more information about self-hypnosis, click here.
“Self-Hypnosis: Affirmations” (12:02)
Written and read by Shannon Jones Anstead
[PLAY] (or right click and choose ‘Save Link As’ to download)
“Self-Hypnosis” (21:01)
Written and read by Barbara Morrell, Ph.D.
[PLAY] (or right click and choose ‘Save Link As’ to download)
Visualization
We have all used visualization at some time in our lives; daydreaming, recalling memories, dreaming, thinking, or using our inner dialogue to talk to ourselves about things. The technique of performance rehearsal is simply visualization about an event that has not yet occurred. Visualization for relaxation utilizes the imagination to create a mental location where the mind can be calm, and the body can be relaxed. It is useful for dealing with headaches, muscle spasms, anxiety, chronic pain, and insomnia. For more information about visualization, click here.
“Healing Liquid” (14:02)
Written and read by Barbara Morrell, Ph.D.
[PLAY] (or right click and choose ‘Save Link As’ to download))
“Quiet Place” (11:37)
Written and read by Barbara Morrell, Ph.D.
[PLAY] (or right click and choose ‘Save Link As’ to download)
“Creation Visualization” (19:06)
Written and read by Shannon Jones Anstead
[PLAY] (or right click and choose ‘Save Link As’ to download)
“Special Place” (31:33)
Written and read by Shannon Jones Anstead
[PLAY] (or right click and choose ‘Save Link As’ to download)
“A Walk through the Forest” (11:16)
Written and read by Loren Brown
[PLAY] (or right click and choose ‘Save Link As’ to download)
“Beach Visualization” (11:03)
Written and read by Shannon Jones Anstead
[PLAY] (or right click and choose ‘Save Link As’ to download)
