Mindfulness Meditation

Stress Management Course Materials

Hello there,

I’m currently teaching a 3 credit Psychology course at Wilmington University titled “Stress Management.”  As part of this course I’m teaching a variety of methods to reduce physiological and psychological stress.  I’ve recorded five guided stress reduction interventions, which I’m posting for my students and anyone else who might find them helpful.  Please note that the sixth method I taught this weekend, Progressive Muscular Relaxation, can be found in a previous post.

1. Diaphragmatic Breathing.  This is a very simple way to “catch your breath,” and have a relaxing moment.  With regular practice, you’ll find this tool is one you can use in any situation to relax a bit and widen your cognitive outlook.  Just click on this link to listen:  Diaphragmatic Breathing

2. Awareness of Breath.  For those who are regular followers of this blog, or have taken the Mindfulness Based Stress Reduction (MBSR) program, this mindfulness meditation is an “old friend.”  Just click on this link to listen:  Awareness of Breath Meditation

3. Body Scan.  Another favorite of regular meditators and students (and teachers) of MBSR.  Just click on this link to listen:  Body Scan

4. Visualization.  What are you thinking about?  What images do you bring to mind?  How do your thoughts and images affect you emotionally?  When you bring any sort of memory to mind, the emotional charge of that memory arrives with it, bringing your body to that place and time.  This capacity of the body is one that you can use to find a retreat, a safe place where you can restore your well being, even if only for a short time.  Visualization is a powerful technique.  Just click this link to listen: Visualization

5. Self Hypnosis.  The ability to become deeply relaxed and open minded is always available.  Hypnosis is the induction of that relaxed and open mindedness, and one that you can use to great advantage.  Before beginning consider what suggestion you’d like to plant in your mind, and, at the appropriate time in the induction, make that suggestion to yourself.  Just click this link to listen: Self Hypnosis

Hope this material is helpful for you.  Feel free to send me questions, comments, and concerns.



By Jim Walsh

I am a Pastoral Counselor in private practice in Wilmington DE. I teach Mindfulness Based Stress Reduction as part of my work as a therapist.

2 replies on “Stress Management Course Materials”

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