Self-help audio files

How to survive an emotional crisis / Meditation practice audio files

This folder contains audio tracks produced by the Center for Counseling & Psychological Services (CAPS) to teach and explain basic coping strategies. These tracks include demonstrations of diaphragmatic breathing, progressive muscle relaxation, visualization, meditation using a mantra, tips for improving sleep, and meditation to cope with painful emotions. 

There is no copy protection on these files, so you can listen to them on your computer, burn them to a CD, or add them to any device that can play mp3 files.  Contact Paul Mikowski, Psy.D., if you have any questions ( or 607-274-3136).

How to Use the Files (does not stream w/Mozilla Firefox Browser):

1) Left-click on a track to select it and then, on the new page, click it again if you would like to stream it over your Internet connection
2) Alternatively, you can left-click on a track to select it and, on the new page right-click on the track and (on a PC) select Save Link As to save the file anywhere on your computer. If you save the file to your computer, you can then burn it to a CD or add it to any mp3 player.

You Can Also Download Tracks from iTunesU:

1. Go to
2. Click on Ithaca on iTunes U (IC Community)
3. Log Into iTunesU: IC faculty staff and students should login with their email username and password.
4. When iTunes opens, select Campus Life, then Student Affairs & Campus Life
5. Select Counseling Center, then Mindfulness & Meditation, where the files are available for download at no cost

Explaining Why Relaxation Exercises Work:

The "fight or flight" reflex

Basic Relaxation techniques:

Using the half-breath diaphragmatic breathing for relaxation

Using basic diaphragmatic breathing to increase relaxation

Using the five-finger exercise to increase positive emotions

Improving Sleep:

Tips to improve sleeping habits

Using the 20-minute method to help when you have trouble falling asleep

Coping Strategies/Meditation to Help with Crisis:

Using distractions to tolerate emotional crisis

Using meditation to accept and tolerate difficult emotions

More Advanced Relaxation/Meditation

Using a loving-kindness mantra to increase positive emotions

Explanation of using visualization and a quick demonstration

Visualizing a beach scene for relaxation

Using progressive muscle relaxation to reduce anxiety