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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.
Audio guides

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

04 Sitting with Sound (10:48 New)

Practice at maintaining awareness of sound for its own sake.

05. Sitting with Body & Twinges (9:13 New)

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

06. Sitting with Thoughts (10:00 New)

A chance to practise a technique for releasing unwanted thoughts.

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

A body scan meditation with sunlight visualisation.

08. Ten finger gratitude practice (6:43)

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

09. Mountain Meditation

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

Audio guides


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

11. Safe Space Visualisation Practice (14.41)

This safe space visualisation promotes feelings of relaxation

12. Stars Relaxation Practice (18.47)

Relaxation practice where we visualise placing stars on the body

Mobile Support

Self Help Applications

Here you can browse our recommended self help applications that we feel may benefit you. These apps are not suitable for proper medical care/your local crisis team.

Catch it - Make sense of moods

(Free to use) Catch It is a joint project between the Universities of Liverpool and Manchester, to help users better understand their moods through use of an ongoing diary. The app was designed to illustrate some of the key principles of psychological approaches to mental health and well-being, and specifically Cognitive Behavioural Therapy (CBT).

Calm Harm

Calm Harm provides tasks that help you resist or manage the urge to self-harm. You can add your own tasks too and it’s completely private and password protected.

What does it do? The four categories of tasks target the main reasons for why people self-harm. Distract helps to combat the urge by learning self-control; Comfort helps to care rather than harm; Express gets those feelings out in a different way and Release provides safe alternatives to self-injury.

Daylio - Diary, Journal, Mood Tracker

(Free to install but includes in-app purchases) Daylio enables you to keep a private diary without having to type a single line. Pick your mood and add activities you have been doing during the day. You can also add notes and keep an old school diary. Daylio is collecting recorded moods and activities in the statistics and calendar. This format will help you to understand your habits better. Keep track of your activities and create patterns to become more productive.


Fear Tools - Anxiety Aid

Valleys Steps App Image

(Free to use) FearTools is an evidence-based app designed to help you combat anxiety, aiding you on your road to recovery. This application is especially useful for Generalized Anxiety Disorder, Phobias, and Social Anxiety Disorder.


Ten Percent Happier - Meditation & Sleep

Valleys Steps App Image

(Free with in-app purchases) Want to sleep better, be more mindful, improve your relationships, and become just about ten percent happier? This is the app for you. Our guided meditations, videos, talks, and sleep content will help you build (or boost) your meditation practice, and stick with it.


Mental Health Recovery Guide

(Free to use) There are 17 essential things you need to know to fast track your recovery from mental illness. The Mental Health Recovery Guide (MHRG) will tell you what they are. If you suffer from depression, schizophrenia or bipolar disorder, and if you are a mental health outpatient, or a newly discharged psychiatric in-patient at the UK?s NHS or elsewhere in the world, MHRG will help you to get well and stay well.


Mindshift anxiety app

(Free to use) Is anxiety getting in the way of your life? MindShift uses scientifically proven strategies based on Cognitive Behavioural Therapy (CBT) to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of your anxiety.

Mood Tools - Depression Aid

(Free to use) If you are feeling sad, anxious, or depressed, lift your mood with MoodTools. MoodTools is designed to help you combat depression and alleviate your negative moods, aiding you on your road to recovery.

Stay Alive

(Free to use)

This app is a pocket suicide prevention resource, packed full of useful information to help you stay safe. You can use it if you are having thoughts of suicide or if you are concerned about someone else who may be considering suicide.


(Free to use)

Silvercloud provides a wide range of supportive and interactive programmes, tools and tactics for mental and behavioural health issues. These programmes address wellbeing, life balance, time management, communication skills, goal setting, communication and relationship management, anger management, stress management, relaxation and sleep management, among many others.

Please click here to register.

SAM: Self-help for Anxiety Management

(Free to use) SAM is an app to help you understand and manage anxiety. The app has been developed in collaboration with a research team from UWE, Bristol. SAM will help you to understand what causes your anxiety, monitor your anxious thoughts and behaviour over time and manage your anxiety through self-help exercises and private reflection. The “Social cloud” feature will enable you to share your experiences with the SAM community while protecting your identity.


(Free to use) Wellmind is your free NHS mental health and wellbeing app designed to help you with stress, anxiety and depression. The app includes advice, tips and tools to improve your mental health and boost your wellbeing.

What's Up?

(Free to install but includes in-app purchases) What’s Up? is a fantastic free app utilising some of the best CBT (Cognitive Behavioural Therapy) and ACT (Acceptance Commitment Therapy) methods to help you cope with Depression, Anxiety, Anger, Stress and more! With a beautiful, modern design, simple heading and easy-to-follow methods, you can get to what helps you the most in seconds!