Dr Christina Beckman

Please see below for a number of audio resources which can be used to supplement skills learned in-session. These resources are for clients of Dr Christina Beckman, and should not be shared without permission. Christina will direct you to any resources which are relevant to your treatment plan. If you are uncertain whether any of the below resources are appropriate for your treatment plan, please discuss this with Christina in session. Please note that these exercises should not be used while driving or operating heavy machinery.

This page is in progress. Tracks will be uploaded over time.

Breathing Exercises

The following are a selection of breathing exercises which you may be recommended to practice both proactively and responsively as needed. If relevant to your treatment plan, Christina will direct you to the best option(s) for you, and when/how to use these.

Just five minutes of slow breathing practice per day has been demonstrated to enhance mood, reducing anxiety and depression symptoms, and freeing up the frontal lobe so that you can think clearly. Twenty minutes a day is recommended for anyone who’s nervous system has been in a chronic state of fight-or-flight for some time, to retrain and calm your nervous system and enhance a sense of safety within your body.

Beginner Breathing Exercise

Brief Version.

Twenty Minute Proactive Beginner Breathing Exercise

4-2-6 Breathing Exercise

Brief Version

Twenty Minute 4-2-6 Breathing Exercise

Advanced Pranyama 4-7-8 Breathing Exercise

Physiological Sigh (very brief exercise)

Note: The exercise itself starts at 2:43. I recommend listening to the explanation at the beginning the first time you use it.

Guided Imagery Exercises

The following are a selection of guided imagery exercises to use to manage challenging emotions, which Christina may recommended for you to practice as part of your treatment plan.

Mountain Meditation (Based on the script by Jon Kabat-Zinn)

This exercise is helpful for feeling grounded and secure, in the midst of challenges which come and go.

Gentle Hands

This exercise is designed to be used when experiencing suffering, to connect to your own self compassion in the midst of difficulties.

Expansion Exercise

This exercise (based the work of Dr Chris Heyes and Dr Russ Harris) is designed to assist you to make room for difficult feelings, urges, and sensations, to let go of struggling against them. This can free us up to take action that really matters to us.

Loving Kindness Meditation

Regular practice of the Loving Kindness Meditation has been demonstrated to increase positive emotions and self compassion. This ancient practice, also known as maitrī, has been used in the Hindu, Jain and Buddhist traditions to cultivate compassion and loving kindness towards the self and others.

Guided Schema Resources

Reparenting Exercise – connecting your Healthy Adult Self with your inner Vulnerable Child mode

This is an exercise aimed to help you to connect the Healthy Adult mode within yourself with your Vulnerable Child mode. Listening to this regularly can help to establish this healthy connection and allows the opportunity for your inner child to receive safe reparenting. This track will assist your Healthy Adult mode to respond to your inner Vulnerable Child mode with nurture, reassurances, and encouragement when needed.

Guided Muscle Relaxation Exercises

Progressive Muscle Relaxation

PMR is an evidence based strategy to reduce physical tension as a component of the treatment of Anxiety and Mood Disorders, can assist in improving tension headaches and other chronic pain conditions, and can improve coping with a variety of medical conditions. If my voice sounds funny at the end, its because I was practicing while recording!

Melting Away Tension Exercise

This exercise is helpful for gently releasing tension from the top of your head to the tips of your toes. It can also be helpful when relaxing into sleep.

Refreshing Light Meditation

To be added soon

D&D/RPG Themed Relaxation Exercise – Hot Spring Visualisation

This relaxation exercise is tailored for people who love to relax through Dungeons and Dragons, RPG, LARP and other fantasy.

Mindfulness Exercises

Mindfulness of the Breath

To be added soon

Leaves on a Stream

Mindful Eating Exercise

Mindful Walking Exercise

To be added soon

Body Scan

To be added soon

Attention Training Exercise

An attention training exercise which Christina may recommend to improve control over attentional focus, specifically to assist in managing anxious or obsessional thoughts. If recommended by Christina, this track should be listened to daily for 6 weeks as part of your treatment program, then weekly, then as needed.