Progressive Muscle Relaxation

Progressive Muscle Relaxation is a skill that you have to practice to learn.  Plan on practicing it for 10-14 days before you decide if it works for you.  Once you learn this skill, relax your muscles when you hear a trigger sound.  Here is a file you can download from Dartmouth College for a good, 30 minute whole body workout.  Once you learn the routine, you can do PMR in 15-20 minutes every day.  Even twice a day.  It has several important benefits.

Click here for PMR audio (see bottom of page)

Here are some scripts for Progressive Muscle Relaxation…/services/document.php/183466.pdf…/resources/AppendicesCC.pdf

 White Noise Downloads

Here are some links to white, pink, and brown noise files that can be use to block trigger sounds.  These are mp3 files hosted on Google Drive for you to download.

White noise, 10-minute

White noise, 30-minute

Pink noise, 10-minute

Pink noise, 30-minute

Brown noise, 10-minute

Brown noise, 30-minute

 This is the best white noise machine (our opinion and also consumer ratings).
  • 10 non repeating unique fan sounds
  • 10 non repeating unique white noise sounds
  • Adjustable volume and 60 minute sleep timer
  • Small transportable size, powered using USB. Wall adapter included.
  • Multi-band parametric EQ speaker compensation
  • Advantages over Dohm:
  • — More sound options
  • — Smaller size
  • — Less electricity
  • — Sleep timer
  • — Higher rating by customers

Mindfulness Downloads

Mindfulness helps you relax.  Try it.  When you are relaxed and in a good mood, your reactions to triggers sounds will be reduced.  Here is a wonderful mindfulness exercise by Jennifer Gans.

Mindfulness, Breathing Space, 6 minute

Mindfulness, Sitting, 24 minute

Mindfulness, Body Scan, 26 minute

Mindfulness can promote sleep.  It takes the focus off of the worries of the day and focuses your thoughts on the present.  Below is an edited version of the Breathing Space audio.  It eliminates the chime at the end and gradually reduces the volume.  You may find this helpful for going to sleep.

Mindfulness for Sleep, 6 minute