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Annie O'Brien MSc,Dip.Hyp.,MIACP, MIHA

Audio Links.
Meditations.
Exercises and free downloads.
Psychosynthesis Exercises, Metta/Loving Kindness Meditation,
PMR (Progressive Muscle Relaxation),
Autogenic Training Exercises.

Click on the links below to listen and download various therapeutic exercises, information and meditations.
​NOTE THESE RECORDINGS AND MEDITATIONS SHOULD NOT BE USED BY EPILEPTICS AND IF DOWNLOADED THEY MUST NOT BE USED WHILE DRIVING OR OPERATING ANY KIND OF MACHINERY.

All audio is now available on the following Podcast forums:

16/11/2018

 
Click here to listen on itunes
click here to listen on spotify
click here to listen on google podcasts
click here to listen on overcast
click here to listen on anchor fm
click here to listen on radio public
click here to listen on breaker
click here to listen on stitcher
click here to listen on pocket casts

Psychosynthesis "Who am I?" exercise.

10/11/2018

 
who_am_i.m4a
File Size: 6363 kb
File Type: m4a
Download File

Psychosynthesis Self Identification Exercise.

10/11/2018

 
self_identification_exercise.m4a
File Size: 5593 kb
File Type: m4a
Download File

Psychosynthesis exercise to develop the Will.

9/11/2018

 

The following exercise is taken from Roberto Assagioli's MD
paper - The Training of the Will (Source: Psychosynthesis Research Foundation, Issue No. 17)

You can download an audio of the exercise freely below.
will_exercise.m4a
File Size: 4077 kb
File Type: m4a
Download File

You can download a copy of Assagioli's paper on training the Will below. 

Metta/Loving Kindness Meditation

26/10/2018

 
Studies have shown that people who practice loving kindness meditation increase feelings of positivity and well being over a period of seven weeks. It increased their satisfaction with their life experience and lowered feelings of depression. It increases a sense of connection to others and life. Research has also shown that it reduces anxiety. 
You may download the meditation free to your computer or phone by clicking the icon below. 
loving_kindness_meditation_20mins.m4a
File Size: 7402 kb
File Type: m4a
Download File

Roberto Assagioli's Disidentification Exercise.

8/5/2016

 
Longford Psychotherapy
















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Disidentification is one of the seven core concepts of Psychosynthesis. Psychosynthesis Psychotherapy seeks wholeness and integration of all aspects of personality. This brief four minute exercise has a very powerful purpose - to ground, centre and facilitate automatic discernment and ability to step out of aspects of the personal self and into the true self. 

One can use it to train the mind to disidentify from any issue, concern, element of personality that they may find themselves becoming over identified and enmeshed with. It can serve as a powerful reminder that the "I" is clear, perfect and the centre. 

Eg. One may find they have a very powerful inner voice that is speaking to the self in a highly critical way. A sub-personality, a character getting in the way of the true self. One can focus on the Inner Critic and identify and then disidentify, completely detach from the critical voice within and observe it. "I have an inner critic, but I am not my inner critic, I am more than that"... "I am a centre of pure will and consciousness".

This is a particularly good way to observe and surrender an aspect of self one may like to separate from. Rather than get angry with it, you simply observe and extend acceptance to that sub-personality. You don't engage in supression, you engage in observation and self compassion. You detach and simply breathe affirming that you are the "I". 

With practice you distance yourself from unhelpful ways of being, feeling and thinking. You no longer get engulfed by a reaction from a part of you. It's not all of you - it is simply and aspect. It is transient and will change as nothing remains the same. You cultivate the ability to step back - disengage and watch that part of you curiously and without judgement.

By doing this you learn that nothing can control you. Assagioli said that nothing from which we are disidentified can dominate us. By detaching and observing more and more of the personal self one gains more and more freedom.

Try it and see for yourself.  Click below to listen on Soundcloud or download direct to phone or computer. Spend four minutes a day for one month and watch where your investment of time takes you. 

rassagioli_identificationdisidentification.wav
File Size: 46095 kb
File Type: wav
Download File

Assagioli's Identification & Disidentification Exercise - Approx. 4 mins

Progressive Muscle Relaxation - PMR. Excellent exercise to release stress.

29/4/2016

 
sanctuarylongford_2011-03-04t03_46_17-08_00__1_.mp3
File Size: 17967 kb
File Type: mp3
Download File

Progressive muscle relaxation is a very simple and effective way to reduce tension in the body simply and easily as it induces the relaxation response rapidly. The exercise has multiple health benefits as it provides a practical way to release tension held in the body. When practised daily this exercise can relieve anxiety, lower blood pressure, improve an individual's quality of sleep, alleviate pain, energise an individual and generally create a feeling of well being. 

The relaxation response becomes intensified every time you practice as the body is trained to release tension and does so more rapidly with each successive session. 

The body holds tension in the muscles. When individuals are under stress and feeling pressured in their lives the muscles tend to hold even more tension. This can be exhausting and lead one to feeling almost permenantly fatigued. When individuals are experiencing pain they can hold even more tension in the muscles which can be quite draining. By methodically and consciously tensing and relaxing different muscle groups in the body the indiviual increase awareness of where and how they hold tension. This allows them to become highly perceptive and somatically educated as to how and when they become tense and stressed. 

By purposefully and mindfully tensing muscles for approximately six seconds and then release the tension quickly allowing the muscle to become loose, limp and completely relaxed simply letting go. As the release happens exhale completely. 

When the exercise is practised consistently after a couple of weeks an idividual becomes quite adept at inducing relaxation rapidly as they notice immediately when if stress or anxiety related tension begins to creep into the body as a result of outside influence or external life events. The bodies level of arousal provoked by the stressful circumstances can be dealt with immediately in a simple effective way, thus calming the nervous system. 

This exercise is incredibly beneficial for anyone experiencing anxiety, insomnia, pain, fatigue or feelings of panic. Above and below is a link to a free audio download that I recorded for my clients in order to allow them to practice at home.

Jacobson's Progressive Relaxation Exercise - 
A short 20 minute exercise

  1. Dolbier, C. L., & Rush, T. E. (2012). Efficacy of abbreviated progressive muscle relaxation in a high-stress college sample. International Journal of Stress Management, 19(1), 48.
  2. Finlay, K. A., & Rogers, J. (2014). Maximizing self-care through familiarity: The role of practice effects in enhancing music listening and progressive muscle relaxation for pain management. Psychology of Music, 0305735613513311.
  3. Hayes-Skelton, S. A., Usmani, A., Lee, J. K., Roemer, L., & Orsillo, S. M. (2012). A fresh look at potential mechanisms of change in applied relaxation for generalized anxiety disorder: A case series. Cognitive and behavioral practice, 19(3), 451-462.
  4. Isa, M. R., Moy, F. M., Razack, A. H. A., Zainuddin, Z. M., & Zainal, N. Z. (2013). Impact of applied progressive deep muscle relaxation training on the health related quality of life among prostate cancer patients—A quasi experimental trial. Preventive medicine, 57, S37-S40.
  5. Joy, F. E., Jose, T. T., & Nayak, A. K. (2014). EFFECTIVENESS OF JACOBSON'S PROGRESSIVE MUSCLE RELAXATION (JPMR) TECHNIQUE ON SOCIAL ANXIETY AMONG HIGH SCHOOL ADOLESCENTS IN A SELECTED SCHOOL OF UDUPI DISTRICT, KARNATAKA STATE. Nitte University Journal of Health Science, 4(1).
  6. Khakha, D. C., Satapathy, S., & Dey, A. B. (2015). Impact of Jacobson Progressive Muscle Relaxation (JPMR) and Deep Breathing Exercises on Anxiety, Psychological Distress and Quality of Sleep of Hospitalized Older Adults. Journal of Psychosocial Research, 10(2).
  7. Konsta, A., Dikeos, D., Bonakis, A., Economou, N., Chrousos, G., & Darviri, C. (2013). Stress management techniques in primary insomnia: a randomized controlled trial. Sleep Medicine, 14, e173.
  8. Lancaster, S. L., Klein, K. P., & Knightly, W. (2016). Mindfulness and Relaxation: a Comparison of Brief, Laboratory-Based Interventions.Mindfulness, 1-8.
  9. Lee, E. J., Bhattacharya, J., Sohn, C., & Verres, R. (2012). Monochord sounds and progressive muscle relaxation reduce anxiety and improve relaxation during chemotherapy: a pilot EEG study. Complementary therapies in medicine, 20(6), 409-416.
  10. Li, Y., Wang, R., Tang, J., Chen, C., Tan, L., Wu, Z., ... & Wang, X. (2015). Progressive muscle relaxation improves anxiety and depression of pulmonary arterial hypertension patients. Evidence-Based Complementary and Alternative Medicine, 2015.
  11. Pathak, P., Mahal, R., Kohli, A., & Nimbran, V. (2013). Progressive Muscle Relaxation: An adjuvant therapy for reducing pain and fatigue among hospitalized cancer patients receiving radiotherapy. International Journal of Advanced Nursing Studies, 2(2), 58.
Progressive muscle Relaxation Exercise - Click to download
Longford Psychotherapy
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    Longford Psychotherapy

    Author

    Annie O'Brien M.Sc. MIACP has a Masters Degree in Integrative Counselling and Psychotherapy from Turning Point Institute and Dublin City University. This course is one of the leading training courses in Ireland and is recognised by the Irish Association of Counselling and Psychotherapy (IACP), the Irish Association of Humanistic and Integrative Psychotherapy (IAHIP) and the European Association for Integrative Psychotherapy (EAIP).

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© 2016-2022 Annie O'Brien All Rights Reserved

"One does not become enlightened by imagining figures of light but by making the darkness conscious."- Carl Jung

"If you bring forth what is within you, what you bring forth will save you. If you do not bring forth what is within you, what you do not bring forth will destroy you."- Anonymous

"The great epics in our lives are at the points when we gain courage to rebaptize our badness as the best in us."- Nietzsche
​
“When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.” - Paulo Coelho
​
"Faith, hope, love, and insight are the highest achievements of human effort. They are found-given-by experience." - Carl Jung


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