Free Guided Relaxations

Deeply relaxing recordings, ten to twelve minutes each. No sign-up, no email address, nothing to buy. Press play.

These aren’t samples of something larger, and they aren’t a route into a sales funnel. They use the same methods I work with in sessions, in a form you can use on your own – tonight, if you want to.

What they can’t be is tailored to you: your particular triggers, your particular pattern. That’s what sessions are for. What’s here is still complete, and it works. It’s just not tailored to you:

What these are

Each recording follows the same structure, and it isn’t accidental.

It begins with a short, plain explanation of what’s actually happening in your nervous system – because understanding the mechanism is genuinely part of changing it, not a preamble to the useful part. Then a guided relaxation. Then the piece that does the real work: mentally rehearsing the situation you struggle with, while your body is calm rather than in alarm.

That last part is the principle behind this entire method. Your brain draws less of a distinction between a vividly imagined experience and a real one than you’d expect. Which means a response that was learned under stress can be re-learned under calm – without needing the real situation to be present. You’re not talking yourself out of a pattern. You’re giving your system a different experience of it.

Before you listen

Use headphones if you can. It makes more difference than you’d think – the voice directly in your ears is clearer, more present, and far less vulnerable to distraction.

Don’t listen while driving or doing anything that needs your attention.

You don’t have to believe in it. Scepticism is fine and won’t interfere. What matters is participation – letting yourself follow the suggestions rather than analysing them as they go.

Repetition is what works. A single listen is pleasant. Listening to the same recording several times over a fortnight is what rebuilds an automatic response. These are short on purpose: easy to return to.

The recordings

Calm Your Nervous System — 10 minutes

For chronic stress, tension, not being able to switch off

Stress isn’t a quality you have. It’s a response your body has learned, and it runs in a circle: thought, tension, confirmation, repeat. This recording interrupts the circle at its easiest point and lets you experience an ordinary day from a settled body. Useful at the end of a day, or in the middle of one.

Before You Speak — 10 minutes

For presentation nerves, meetings, stage fright

Your body treats a room full of eyes as a threat, and no amount of knowing better changes that. So this recording doesn’t address your thoughts about speaking – it works on your breath, your throat and your footing, then rehearses speaking calmly, including the moment where you lose your thread and it turns out to be fine. Listen the night before, or an hour before.

You’ve Already Been Capable — 11 minutes

For self-doubt, hesitation, holding back

You’re already confident somewhere – in your field, a hobby, with people you know well. Confidence can’t be a fixed trait if it’s that selective. This recording finds a real memory of your own capability, and transfers the feeling to a situation where you currently hold back. Nothing is invented; it’s moved.

Stop the Mental Carousel — 10 minutes

For overthinking, rumination, 2am thought loops

You can’t think your way out of overthinking – the attempt is more overthinking. So this recording doesn’t try to clear your head. It moves your attention from thinking to sensing, then teaches the thing that actually works: letting a thought arrive, seeing it, and not getting on board.

Fall Asleep — 12 minutes

For racing thoughts at night and difficulty winding down

No explanations, nothing to concentrate on, no waking up at the end. Just a slow descent, counted down, that lets your body do what it already knows how to do. If you fall asleep halfway through, it’s done its job.

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Also available in German

All five recordings exist in German too: Kostenlose geführte Entspannungen

If you’d like to go further

These recordings are general. They’re built to be useful to a lot of people, which means they aren’t built around you specifically – your particular triggers, your particular pattern, the belief underneath it.

That’s what sessions are for. And like these recordings, they have no fee: instead of paying me, you donate what you can to people who need it. Here’s why.

If you want to understand the approach first: what happens in a session · is hypnotherapy evidence-based?

Limited weekly slots available.