13 episodios
Psychology Resources Podcast Cristian Torres
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- Salud y forma física
In this podcast you will find a range of useful resources designed to assist in enhancing your mental health and wellbeing, and build individual resilience. Some episodes will provide education around specific skills or techniques, how to perform these and why. Other episodes will focus specifically on delivering guided exercises for relaxation, mindfulness, meditations, and so on. This is your one stop shop for your resilience toolbox.
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Mindful minute - let it be
Mindful minute - noticing without judgement, letting be.
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Mindful minute- the breathe
Mindfulness of the breathe exercise - under 2 mins.
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Mindful breathing with LOS
Mindfulness of the breathe exercise with LOS cognitive defusion element.
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S01 EP08 - Progressive Muscle Relaxation (PMR) (26 mins) - Rain background
This is the same recorded PMR vocal track as in S01 EP07, with a rain backing track added for those who find the rain relaxing...enjoy.
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S01 EP07 (26 mins) Progressive Muscle Relaxation (PMR): voice only, no background
This is a guided relaxation exercise. It consists of a full 7-muscle, Progressive Muscle Relaxation exercise. We divide the body into 7 muscle groups and alternately tense and relax each muscle group, twice. It is a highly structured and completely guided exercise, progressing systematically through the seven muscle groups, with the listener constantly being reminded of how to tense each muscle group, as well as to breathe using a diaphragmatic breathing technique throughout the entire exercise.
It is important that you tense each muscle when told to do so, and then when the que to relax is given, you should release all tension at once, immediately, to obtain best results.
Initially, for say, the first month of practice, you are encouraged to listen to the full recording, sitting up straight in a chair. You should perform the exercise at least once per day for this first month, with the idea being to boost / increase your resilience over this time. Once you are confident, you may either truncate the exercise by simply working through the exercise steps in your own mind, without the recording, or you may choose to do a shorter (12 mins) version of the exercise - S01 EP03.
Provided you have done your once per day practice of this exercise, you may also use this recording while laying down in bed to aid with sleep onset.
This is a voice only version of the exercise, there are other episodes of the podcast with the same PMR recording, with different background tracks that some people may find soothing, to enhance your relaxation experience. Please explore the different versions and find the one that you find the most relaxing.