Here are some tips for using Guided Relaxation:

1. Try to use Guided Relaxation at least once or twice a day. Your ability to relax will improve the more you listen.
2. Find a quiet place where you are unlikely to be disturbed for up to 20 minutes.
3. Lie on a flat comfortable surface like a bed or carpeted floor, with your legs uncrossed and your arms resting down by your sides.
4. Remove your shoes and loosen any tight clothing.
5. Do not try these exercises within an hour after eating a full meal or immediately after doing vigorous exercise.
6. Use an iPod or mp3 player with headphones for best effect. When you are ready, close your eyes, begin listening to the recording and follow the directions.
7. When you have finished, do not stand up quickly as some people may feel dizzy after experiencing deep relaxation. Take your time and wait a minute or two before standing up and do so slowly. Do not drive or use machinery immediately after listening to this guided relaxation technique.
8. Do not attempt to use these techniques if you are undergoing treatment of any kind without first consulting your physician or counsellor. If in doubt please seek professional advice.
9. There are four tracks. Each of the first three commence with the same technique of PMR and Autogenics. The only variation is the music. Track four is the express stress relief which lasts just under 10 minutes and excludes the music and sounds.
10. Listen to all four and choose your favourite track although many people prefer to vary the tracks they listen to.