Audio and Downloads

Mindfulness and Relaxation audio tracks

If you are attending, or have attended, a Valleys Steps Course you may wish to practise some of the techniques between sessions. Please note these are introductory tracks designed to accompany the course and to teach the techniques in small steps. These tracks are not intended for more advanced mindfulness practice. For original audio tracks please refer to the toggle near the bottom of the list. *You must NEVER use any of these downloads whilst driving or operating machinery.

Mindfulness

Take some time to pause, slow down, and focus on the present moment with these guided mindfulness audio sessions. Whether you're looking to reduce stress, improve concentration, manage difficult emotions, or simply find a moment of calm in a busy day, these exercises can help you develop mindfulness skills that support your overall wellbeing. Listen at your own pace and discover techniques you can use whenever you need to feel more grounded and focused.

01. Touch Meditation New (4:54)

This introduces the technique of tuning into the sensation of touch in everyday situations

02. Sitting with Breath (9:00)

Teaches focus on breath without judgment

03. Sitting with Sound (10:48)

Practice at maintaining awareness of sound for its own sake.

04. Sitting with Body & Twinges (9:13)

A track for practising non-judgmental awareness and acceptance of mild discomfort.

05. Sitting with Thoughts (10:00)

A chance to practise a technique for releasing unwanted thoughts.

06. Body Scan with sunlight practice (10:37)

A body scan meditation with sunlight visualisation.

07. Ten finger gratitude practice (6:43)

A short practice to help you notice the things you're grateful for.

08. Mountain Meditation

A very brief introduction to awareness and acceptance of whatever comes along.

Relaxation

Take a break from the pressures of everyday life and give yourself time to relax and recharge. These guided relaxation audio sessions are designed to help calm your mind, release physical tension, and reduce feelings of stress and anxiety. Whether you need a few moments of calm during a busy day or support winding down in the evening, these exercises can help you feel more relaxed, balanced, and in control.

01. Getting Started (1:49)

A brief introduction to the tracks and guidance for their use

02 Understanding Stress (3:11)

What stress is and how it can affect the body.

03. Deep Relaxation (19:30)

Longer muscle relaxation exercise for initial use.

04. Quick Relaxation (7:48)

Briefer relaxation for odd moments.

05. Belly Breathing (3:32)

Guidance through a belly breathing exercise

06. Sitting With Emotions Practice (8:25)

Guidance for sitting with emotions

07. Safe Space Visualisation Practice (14.41)

This safe space visualisation promotes feelings of relaxation

08. Stars Relaxation Practice (18.47)

Relaxation practice where we visualise placing stars on the body

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