Audio
For ME/CFS, FM, ES, LC and Chronic Pain

The audio files below are in MP3 format and can be streamed online from this page.
They are not professional grade and are not intended for redistribution.

Soothing Comfort Meditation

Calming the nervous system helps healing. This meditation by Karen McQueen is part of a new series of free relaxation resources on my site.

Soothing Comfort
Meditation
12:21
 
Download Soothing Comfort

Rick Hanson HEAL Exercise

17:27 This exercise is adapted from one of Rick Hanson's in his book Hardwiring Happiness. This exercise focuses on the Link step of the HEAL process. For some background on Rick Hanson's ideas about how to Install the good I recommend his TedX talk.

Rick Hanson HEAL Exercise
17:26
 

Paced Breathing

1:44 This short breathing exercise is taken from Dialectical Behavior Management Skills Training by Dr. Marsha Linehan. To learn more about DBT and her work go to Dr. Linehan's website. The goal of paced breathing is to stimulate the parasympathetic nervous system (relaxation response).

Paced Breathing
1:43
 

Progressive Muscle Relaxation

16:25 This progressive muscle relaxation exercise also taken from Dialectical Behavior Management Skills Training by Dr. Marsha Linehan. Progressive muscle relaxation focuses attention and relaxes muscles much better than trying “to relax”.

Progressive Muscle Relaxation
16:25
 

Body Scan Meditation

26:02 Here is an additional audio file narrated by me from Dr. Marsha Linehan's DBT Skills Training Manual

Body Scan Meditation
26:02