SELF HELP MP3s: Guided Self Help MP3 downloads
Guided Self Help MP3 downloads
Male or female - voice only, no music
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View Next Gallery (relaxing music only) or Guided self help, voice with music |
These are mp3 audio recordings with spoken voice only - without background music. The voice guides your relaxed mind to create any visualisation.
Use the mp3s to reinforce therapy, or as a stand-alone self help therapy technique.
All the mp3s are based on CBT with influences from mindfulness, ACT, imagery and hypnotherapy. The recordings will be most effective when used at least daily. Whilst you are likely to notice feeling more relaxed and positive immediately, the best effects will be seen over a longer period.
Survey results: 97% find the mp3s helpful
These are mp3 audio recordings with spoken voice only - without background music. The voice guides your relaxed mind to create any visualisation.
More MP3s: Female & male voice with music and music only
Troubleshooting tips & download instructions here
The same female & male voices are used in all voice mp3 - download the First Aid for Panic to sample
FIRST AID FOR PANIC
Female voice, no music
3 mins 40 secs
FREE
Download and use it when you most need it!
MINDFUL BREATHING mp3
Female voice, no music.
5 mins 30s
£1 
SPECIAL PLACE mp3
Safe Place' relaxing imagery
Female voice, no music.
12 mins
£1.50
PROGRESSIVE MUSCLE RELAXATION mp3
Female voice, no music.
12 mins 30s
£1.50
HEALING COLOURED LIGHT
visualisation mp3
Female voice, no music.
10 mins
£1.50
Using colour imagery to target particular psychological or physical problems such as anxiety, stress, insomnia, depression, chronic pain, infections and tumours.
WISE MIND MEDITATION mp3
Female voice, no music.
18 mins 50
£1.50
MOUNTAIN MEDITATION mp3
Female voice, no music.
11 mins 15s
£1.50
POSSIBILITIES mp3
POSITIVE IMAGERY FOR DEPRESSION
Female voice, no music.
28 mins
£1.50
BEHAVIOURAL ACTIVATION FOR DEPRESSION mp3
Female voice, with music.
26 mins
£1.50
THE MIND BULLY mp3
(for dealing with intrusive / distressing thoughts)
Female voice, with music.
25 mins 30
£2.50
CONFIDENT & COMPETENT mp3
(for low self-esteem and self-critical thoughts)
Female voice, no music.
32 mins 30s
£1.50
TOMORROW: Changing our tomorrows, today
mp3
(with Wise Mind)
Female voice, no music.
16 mins 25s£1.50
Helping us to identify unhelpful habits and to make positive behavioural changes
ACHIEVING FUTURE SUCCESS mp3
(Anxiety about Future Situations)
Female voice, no music.
20 mins
£1.50
MASTER ALARMING ADRENALINE mp3
(Physical sensations of Anxiety)
Female voice, no music.
19 mins
£1.50
MASTER ALARMING ADRENALINE mp3
(Panic & Health Anxiety version)
Female voice, no music.
24 mins 50
£1.50
THE WORRY TREE mp3
(for dealing with worry)
Female voice, with music.
28 mins 50
£2.50
TOLERATING UNCERTAINTY mp3
(for Generalised Anxiety Disorder)
Female voice, with music.
22 mins
£2.50
OVERCOMING OCD mp3
(Obsessive Compulsive Disorder)
Female voice, no music
27 mins
£1.50
SUCCESSFUL SOCIAL SITUATIONS mp3
(Overcoming Shyness & Social Anxiety)
Female voice, no music.
24 mins
£1.50
SIMPLY SLEEP mp3
Female voice, with music.
36 mins 30s
£3
No wake up instructions at end. Use with Sleep - Self Help info
DEFUSING ANGER mp3
Female voice, no music.
20 mins
£1.50
BREAKING BAD HABITS
(e.g. smoking, alcohol, particular food) mp3
Female voice, no music.
18 mins 50s
£1.50
(uses unpleasant negative imagery, in addition to positive imagery).
CALMING IBS
(Irritable Bowel Syndrome)
Female voice, no music.
23 mins
£1.50
FIRST AID FOR PANIC
Male voice, no music
4 mins
FREE
Download to your mp3 player or phone and use it when you most need it.MINDFUL BREATHING mp3
5 mins.
£1
SPECIAL PLACE mp3
'Safe Place' relaxing imagery
Male voice, no music.
11 mins 30
£1.50
PROGRESSIVE MUSCLE RELAXATION mp3
Male voice, no music.
15 mins.
£1.50
HEALING COLOURED LIGHT visualisation mp3
Male voice, no music.
11 mins 30
£1.50
Using colour imagery to target particular physical or psychological problems such as chronic pain, infections and tumours, anxiety, stress, insomnia and depression.
WISE MIND MEDITATION mp3
Male voice, no music.
23 mins
£1.50
MOUNTAIN MEDITATION mp3
Male voice, no music.
15 mins.
£1.50
POSSIBILITIES mp3
POSITIVE IMAGERY FOR DEPRESSION
Male voice, no music.
29 mins
£1.50
CONFIDENT & COMPETENT mp3
(for low self-esteem and self-critical thoughts)
Male voice, no music.
38 mins
£1.50
TOMORROW: Changing our tomorrows, today (with Wise Mind) mp3
Male voice, no music.
18 mins
£1.50
Helping us to identify unhelpful habits and to make positive behavioural changes.
ACHIEVING FUTURE SUCCESS mp3
(Anxiety about Future Situations)
Male voice, no music.
26 mins
£1.50
MASTER ALARMING ADRENALINE mp3
(Physical sensations of Anxiety)
Male voice, no music.
26 mins
£1.50
MASTER ALARMING ADRENALINE mp3
(Panic & Health Anxiety)
Male voice, no music.
32 mins
£1.50
OVERCOMING OCD
(Obsessive Compulsive Disorder)
Male voice, no music.
38 mins
SUCCESSFUL SOCIAL SITUATIONS mp3
(Overcoming Shyness & Social Anxiety)
Male voice, no music.
29 mins
£1.50
SIMPLY SLEEP mp3
Male voice, with music.
36 mins 30s
£3
No wake up instructions at end. Use with Sleep - Self Help info
DEFUSING ANGER mp3
Male voice, no music.
24 mins
£1.50
BREAKING BAD HABITS mp3
(e.g. smoking, alcohol, particular food)
Male voice, no music.
28 mins 15
(Uses unpleasant negative imagery, in addition to positive imagery).
CALMING IBS
(Irritable Bowel Syndrome)
Male voice, no music.
26 mins 22
£1.50
POSITIVE PRESENTATIONS mp3
(Anxiety about Public Speaking)
Male voice, no music.
24 mins 15
£1.50
Buy all 22 of the female voice with music MP3s (see female voice mp3s on this page) for just £44 (Over £55 when purchased separately).
Buy all 19 of the male voice with music MP3 files (see male voice mp3s on this page) for just £38 (£48 when purchased separately)
Buy ALL getselfhelp.co.uk MP3s for £130
(£180 when purchased separately).
Includes both male and female voice with music mp3s on this page, male and female voice without music mp3s on this page, and background music and fun therapy songs on this page.
See copyright restrictions below - or purchase a Site Licence
More MP3s: Female/male voice with music and Music only & pdf scripts
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View Next Gallery (music only) |
Carol Vivyan 2010-2015
I maintain the Copyright on all the verbal content of the recordings and the written scripts on this page.
J Cottam 2010-2015
Josh Cottam holds the rights to the composition, musical score, arrangement and performance of all the music available on this webpage.
Carol & Malcolm Vivyan and J Cottam 2010-2015
Each of the recordings are protected: the Phonographic Rights are held by myself, my husband Malcolm, and my son Josh Cottam.
After purchase, we give permission for them to be used by individuals, and by individual therapists with their own personal clients. Therapists are able to reproduce them for their personal clients, but
the recordings, musical score or scripts must NOT be resold nor otherwise used for profit.
If one or more audio recordings are being used by more than one therapist, or by other institutions or organisations, then purchase of a Site Licence is necessary before making copies of the audio recordings.
