This audio teaches autogenic relaxation which is a focus on the pleasant sensations of warmth and heaviness coming into your body. Practicing this method will help you become more skilled at being aware of your body, where you feel tension, and replacing the tension with pleasant warmth and soothing heaviness. About 9 minutes.
When doing any mindful or relaxation exercise, it is important to very gently bring your focus back to your experience if distracting thoughts occur. Do not try to get rid of the thoughts because that interferes with the relaxation process. Instead, just gently refocus back to the exercise.
Once you have learned this technique, you can use it to help whenever you feel stressed. You won’t need to listen to the entire audio but will be able to focus on the sensations of your body, being aware of the tension, and releasing the tension by replacing with the relaxing sensations of warmth and heaviness.