RELAX WITH YOUR CUE WORD! Guided Meditation – Dialectical Behavior Therapy Upload #2



Do you want to ease inner tension? Train yourself to relax with your cue word! This meditation guides you to relax your muscles from your head to your toes.

This guided meditation helps me to relax quicker & to be more aware of excess muscle tension.

I hope my voice sounds fine. I spent time with adjusting the timing etc. I might sound cheesy at times, but my recording helps me, & I hope it can help you too!

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The following is an excerpt from The Dialectical Behavior Therapy Skills Workbook, Second Edition. It was written by Matthew McKay, PhD; Jeffrey C. Wood, PsyD; and Jeffrey Brantley, MD.:

“Cue-controlled relaxation is a quick and easy technique that will help you reduce your stress level and muscle tension. A cue is a trigger or command that helps you relax. In this case, your cue will be a word, like ‘relax’ or ‘peace.’ The goal of this technique is to train your body to release muscle tension when you think about your cue word. Initially, you’ll need the help of the guided instructions to help you release muscle tension in different sections of your body. But after you’ve been practicing this technique for a few weeks, you’ll be able to relax your whole body at one time simply by taking a few slow breaths and thinking about your cue word. With practice, this can become a very quick and easy technique to help you relax. Before you begin, choose a cue word that will help you relax.
– My cue word is: _____________

“To begin this exercise, you’ll need to find a comfortable chair to sit in. Later, after you’ve practiced this exercise for a few weeks, you’ll be able to do it wherever you are, even if you’re standing. You’ll also be able to do it more quickly. But to start, choose a comfortable place to sit in a room where you won’t be disturbed. Make sure you’ll be free from distractions. Turn off your phone, television, computer, & radio. Tell the people in your home, if there are any, that you can’t be disturbed for the next twenty minutes. Allow yourself the time & the freedom to relax. You deserve it. Listen to the directions in this video to begin.

“Practice this technique twice a day, & record how long it takes you to feel relaxed. With daily practice, this technique should help you relax more quickly each time. The ultimate goal of this technique is to train your entire body to relax simply when you think of your cue word, such as ‘relax.’ This will only come with regular practice. Initially, you might also have to think of the white-light imagery & engage in slow, deep breathing to help yourself relax. But with practice, this technique can help you relax in many distressing situations. You can also combine this exercise with the Safe-Place Visualization technique in the previous video. Engaging in cue-controlled relaxation first will help you feel even more safe and calm in that visualization process.”

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