30 Days to Deep Relaxation

Beginner | 30 days | 1 guided meditation/day

Welcome

This free, 30-day guided relaxation course immerses you in the deeply healing experience of complete, total body relaxation. By progressing through a variety of meditation and breathing techniques, you will learn to relax yourself in the moment and teach your body and mind a more rested, centered way of being. The goal is not just to help you relax now, but teach you to reduce and manage stress and tension in your daily life.

Learning to relax deeply can help reduce pain, tension, nervous activity, anxiety, depression, anger, digestive issues, cardiovascular problems, and cancer therapy symptoms. It can also improve alertness, energy, sleep, empathy, love, joy, friendship, and work and athletic performance.

We recommend listening on a set of quality headphones, since they can help block out excess noise and promote focus. Have fun and share with us in the comment section below!

Note that these guided meditations exist on albums with other tracks, so the next meditation in line will start playing when the first one finishes. If you’d like to avoid this, your can purchase the track you want and arrange it on your player so that it stops at the end.

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ESTABLISH YOUR FOUNDATION

Day 1

The Rhythmic Breath 6-3-6-3

Duration: 20:04

The breath is a natural place to begin because of the intimate connection between your breathing and your nervous system. Slowing and deepening your breath has an immediate calming effect on your nerves, reducing tension and encouraging the mind to become quieter and the body to become more relaxed. In this guided breathing with David, which in sanskrit is called savitri pranayama, you inhale for six seconds, hold in for three, exhale for six and hold out for three.

Day 2

The Rhythmic Breath 6-3-6-3

Duration: 20:04

Repetition is an effective way to train the brain. Day 2 is a repetition of day one, helping you establish a deep, rhythmic breath to help calm your nervous system.

Day 3

Mindfulness Meditation - Focus

Duration: 15:40

For day 3 we train the mind to focus, a skill you will require in nearly every technique we explore in these 30 days. In this first guided mindfulness meditation of a series of three, David presents a practice on focus that is easy to understand and accessible to anyone. Remember to be patient with yourself. It’s natural for your mind to wander. Don’t worry, just bring it back to the task at hand.

Day 4

The Rhythmic Breath 8-4-8-4

Duration: 20:17

Now we deepen and slow the breath again, inhaling for a count of eight, holding in for four, exhaling for eight and holding out for four. The nervous system will follow the breath, slowing down, calming down and relaxing. If you’re finding 8-4-8-4 to be too difficult, feel free to move back to day 2 and work with 6-3-6-3 again.

Day 5

The Rhythmic Breath 8-4-8-4

Duration: 20:17

Once again, we repeat our practice to establish this pace and depth of breathing in your body.

Day 6

Mindfulness Meditation - Spaciousness

Duration: 16:16

In the second class of David’s series of three on mindfulness meditation, he helps you practice how develop a sense of mental spaciousness and expansion. This takes a lot of practice, so be patient with yourself. If your mind wanders, simply bring it back.

Day 7

The Rhythmic Breath 10-5-10-5

Duration: 20:04

The final step in our rhythmic breathing is to inhale for ten seconds, hold in for five, exhale for ten seconds and hold out for five. Once again, feel free to go back to day 4 or day 2 if you feel you aren’t quite ready for this pace.

Day 8

The Rhythmic Breath 10-5-10-5

Duration: 20:04

We repeat day 7, with David as your guide, deepening the breath and continuing to train the nervous system to become quiet and calm.

Day 9

Mindfulness Meditation - Impermanence

Duration: 13:04

The third of David’s 3-part series on mindfulness meditation. David teaches you to connect with the experience of impermanence, the reality that everything is constantly in motion, ever changing, never permanent.

DEEPEN YOUR EXPERIENCE

Day 10

Lightness of Being

Duration: 19:06

Now we shift into the second stage of the thirty days, into meditation practices that help you deepen your experience of relaxation and rest. This guided meditation uses elements of hypnotherapy to induce a state of wakeful calm, then helps you let go, finding lightness and inner tranquility throughout your being.

Day 11

Turn It Off

Duration: 21:34

This is the first guided meditation in David’s 3-part series that helps you let go of anxiety and chronic stress. In this meditation, David helps you understand how to turn off thoughts and distractions preventing you from connecting intimately with your inner world and realizing a sense of peace.

Day 12

Awaken the Brain

Duration: 17:05

This is the second of David’s 3-part series on guided meditation for anxiety and chronic stress. In this meditation, David helps you ‘wake up the brain’ to help access a relaxed, meditative state.

Day 13

Transform Yourself

Duration: 15:30

For David’s third meditation for anxiety and chronic stress, he uses what you have learned in the first two to transform the way you look at — and the way your mind relates to — anxiety and stress.

Day 14

Mini Practice for Emotions

Duration: 5:09

This, the first of Jennifer Piercy’s guided meditations, is a short track that helps you go within, calm your mind and connect with your emotions. Jennifer will be your guide over the next three days.

Day 15

The Hollows

Duration: 38:40

This deeply restorative, guided yoga nidra meditation takes you into your inner world gently and skillfully, taking you on a journey that helps establish a stronger connection to calm and rest, and triggering a deeper sense of inner peace.

Day 16

Chakra Practice

Duration: 42:55

For Jennifer’s third guided yoga nidra session in a row, she takes you through the chakra system.

Day 17

Total Body Relaxation III

Duration: 31:34

For day 17, David is back with one of the first guided meditations he ever recorded, an experience that takes you through your body, part by part, so you can relax from head to toe.

Day 18

Expand Your Mind

Duration: 41:34

This guided meditation begins with the total body relaxation that you did on day 17 and then takes you into that wonderful sense of expansiveness you began to explore on day 6.

Day 19

Alternate Nostril Breath 4-4-8

Duration: 20:26

For day 19, we return to the breath. The alternate nostril breath (nadhi sodhana) is an incredibly calming pranayama that slows the nervous system. For this practice, you will be inhaling for four seconds, holding for four and exhaling for eight. If you have never done this before, watch our Alternate Nostril Breathing tutorial video first.

Day 20

Alternate Nostril Breath 4-4-8

Duration: 20:26

As we did earlier in the 30 days of relaxation, we are repeating the breathing technique to help imprint it on your body and mind.

Day 21

Alternate Nostril Breath 6-12

Duration: 20:23

For the final two breathing exercises within the Deepen Your Practice section, we move into some deep, slow versions of nadhi sodhana. For today's practice, you will be inhaling for six seconds and holding for twelve.

Day 22

Alternate Nostril Breath 8-16

Duration: 20:23

This is a challenging pranayama that requires you to sustain an eight second breath in and a sixteen second breath out. Give it a try, but if you run into trouble feel free to return to one of the previous techniques. If you can settle into this pace, you’ll soon notice how you inner workings slow to stay in time with the breath.

UNDERSTAND TRUE REST

Day 23

Yoga Nidra for Sleep

Duration: 22:21

We begin the third section with our site’s most popular guided meditation: Jennifer Piercy’s answer to a good night’s sleep. People just keep coming back to this one. Now you’ll get to find out why!

Day 24

Tense and Relax for Sleep

Duration: 20:35

Another effective way to relax is tensing and relaxing the muscles in your body, one by one. David guides you through this process that can be especially effective for more kinetic yogis.

Day 25

Deep Relaxation for Sleep

Duration: 18:07

Continuing our focus on sleep, David takes you through this wonderful all-around relaxation for before bed.

Day 26

Calming Visualization for Sleep

Duration: 15:15

Using your imagination can inspire a more intimate connection between your mind and body. David helps you use your inner eye to focus and calm your mind in preparation for sleep.

Day 27

Breathing for Sleep

Duration: 17:38

Our final day of pranayama. Today, David leads you through a gentle version of the rhythmic breath (savitri pranayama) into a deep relaxing sleep.

Day 28

Healing Darkness

Duration: 30:15

In one of our favorites of Jennifer’s meditations, she guides you deep into your inner world and teaches you how darkness can become a healing force.

Day 29

Bone Breathing

Duration: 15:06

In her last appearance in this course, Jennifer invites you to take your breath deep inside, into your very bones, to help get in touch with your inner reality and let your outside concerns fall away.

Day 30

Total Body Relaxation I

Duration: 56:05

We end our 30 day course with a simple yet powerful meditation: a full body scan and relaxation. You will find it a powerful way to relax and let go, and a wonderful way to finish this 30-day relaxation challenge.

In Conclusion

Congratulations if you completed the course! Let us know how it went by commenting below.