Below are free audio and video downloads designed to lower levels of stress, ease muscle tension, calm your mind, and direct your focus. You can easily use these to start your day, or as a respite between tasks or activities. These downloads are not intended to replace treatment or therapy, but rather as one of several stress management tools in your life.

Stretch at Your Desk Downloads 

Prolonged periods of sitting at a desk, combined with long commutes, can cause loss of flexibility in the muscles in your legs, hips, back, shoulders and neck. The downloads on this page are designed to help increase your flexibility and combat the stress of everyday life.  These programs are quick and easy and do not require a change of clothes or special equipment.  Select the muscle group you wish to address and follow along with your on-line stretching coach.  

It’s the middle of the afternoon; you’re in the middle of your school day and feeling tense and tired. In just four minutes you can transform your day from stressful to serene. Try the following relaxation routine and see what a difference it can make.

Posted with permission Massachusetts Institute of Technology, 2006

In this practice, you move the spotlight of awareness through different parts of the body noticing sensation or absence of sensation. The body scan is a beginning meditation and helps to develop concentration, calmness and mindfulness.

Posted with permission Robin Boudette Ph.D., 2007

Mindfulness is being aware of the present moment, on purpose without judgment. In this meditation, you are directed to become aware of the breath, sounds, thoughts and sensations with an open, relaxed and accepting attitude.

Posted with permission Robin Boudette Ph.D., 2007

If you feel distress while studying and when thinking about what might happen when you take a test, you may be experiencing "anticipatory anxiety". Some anxiety is natural and helps to keep you mentally and physically alert, but too much may cause physical distress, emotional upset, and concentration difficulties. Try this guided imagery directed at managing test anxiety.

Posted with permission Massachusetts Institute of Technology, 2006

Many athletes routinely use visualization techniques as part of training. There are stories and examples of how such techniques provide not only a competitive edge, but a renewed mental awareness and sense of well-being.

Posted with permission Massachusetts Institute of Technology, 2006