Skilled Relaxation (SR) is one of the most helpful tools for improving and maintaining health.  Dr. Stoll recommends practicing SR daily in two sessions of 20 minutes long each. For information on how to practice SR, click here:

Links to information about practicing Skilled Relaxation on Dr. Stoll’s website:

http://askwaltstollmd.com/articles/relax.php
http://askwaltstollmd.com/glossary/s.php => then scroll down to SR – Skilled Relaxation to find a lot of information
http://askwaltstollmd.com/archives/sr.html

Tools for Skilled Relaxation Practice

Skilled Relaxation Timer (on the internet)

Use this timer online to countdown your time for an SR session. Input the amount of time you’d like to spend for your SR session, and the timer will count it down for you, so you will know when to go back to work.
http://www.online-stopwatch.com/

Soothing Sounds for Skilled Relaxation Practice

These soothing sounds repeat over and over to create a relaxing atmosphere for your session.
http://www.soundsleeping.com/index.html
http://www.soundsleeping.com/vibes_small.html

Guided Breathing Meditation Session

(requires RealPlayer) – about 10 minutes long. To do a 20-minute SR session, play the file then sit silently for 10 more minutes.  http://www.vipassana.com/audio_files/anapra.php

Progressive Relaxation and Combination Relaxation Session

(mp3 files, plays on Windows Media Player) – Each about 15 minutes long. For your 20-minute SR session, play the file then sit silently until your 20 minutes are up.   http://hws.edu/studentlife/counseling_relax.aspx

Music Relaxation Sessions

(requires RealPlayer) – 3 sessions, 3 – 4 minutes long.  One has a guided introduction followed by music, the other 2 are just music. Can be a good start for an SR session: clear your mind and start to relax with music, then
go to silence. http://www.learningmeditation.com/music.htm

Guided Relaxation Script

Someone could read this script for you, or you could record it into a tape recorder to play back. It focuses on relaxing the whole body. http://www.inneridea.com/library/guided-relaxation-script

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If you have questions about your Skilled Relaxation practice, you may ask them on Dr. Stoll’s bulletin board:  http://askwaltstollmd.com/wwwboard/wwwboard.html