SAN JOSE & SANTA CRUZGuided Relaxation & Self-Help Sessions
These relaxation and guided imagery sessions are the product of Dr. Dufford's specialized training and 35+ years of clinical experience — over 50,000 individual sessions, refined into recordings you can return to anytime. Each one combines deep hypnotic relaxation with cognitive-behavioral tools to release emotional stress and physical tension and build lasting calm.
How to Use These Tools
- Best practice
- Use daily, with headphones, eyes closed
- Not a substitute for
- Individual therapy with a licensed provider
- Bundle & save
- 10% off orders of 3 or more sessions
Introduction to Relaxation Free Sample
Begin here — a free 15-minute session to relax, release stress, and get motivated to take charge of your wellbeing. Use repeatedly for best results.
Begin with these two, to build a foundation
Breathing Techniques
Learn simple, powerful ways to shift from fight-or-flight into a calm, focused state — anytime, anywhere, almost instantly. Guided practice plus instructional text.
First Step: A Calm & Relaxed Lifestyle
Deep relaxation training, cognitive restructuring, and everyday-life suggestions for an anxiety-free lifestyle — diet, exercise, daily stress reduction, and more.
Anxiety & Panic
Panic: Breaking the Cycle
Identify and change the emotional stress, anticipatory fears, and shallow breathing that trigger panic. Access your inner strength to break the cycle.
Worry / Generalized Anxiety
Identify and stop the worry, and change it into a positive attitude. Distinguish planning for the future from "what-ifing" about it.
Agoraphobia / Desensitization
Relax and expand your comfort zone using CBT principles — graduated exposure, positive self-talk, and guided imagery desensitization.
Social Anxiety
Access inner confidence, quiet the critical inner voice, and use imagery desensitization to feel at ease in social situations.
Specific Fears & Situations
Driving
Release "what if" anticipation about driving. Learn new positive self-talk and imagery desensitization to enjoy driving again.
Elevators
Eliminate anticipatory negative self-talk and use step-by-step imagery desensitization to be comfortable riding elevators.
Flying: Feeling Safe
Confront irrational fears about flight safety and use mental rehearsal to stay calm and comfortable in the air.
Flying: Panic Free
For fear of having a panic attack while flying, not fear of the flight itself — stop the "what if" thinking and create an enjoyable experience.
Public Speaking
Eliminate self-defeating thinking, adopt a positive attitude, and harness visualization to be calm and successful speaking.
Test Anxiety
Relax and perform well under pressure. Program your subconscious mind for success by imagining a positive outcome.
OCD & Related
OCD: Obsessions
Learn to respond to unwanted, intrusive obsessions so they weaken and fade — mindfulness, labeling, refocusing, and exposure.
OCD: Compulsions
Use Exposure and Response Prevention (ERP) methods to be free of compulsions and rituals. Pairs well with the Obsessions session.
Trichotillomania
Habit Reversal Training (HRT) — awareness, stopping the pulling/picking, competing response, and positive reinforcement. Two parts.
Sleep, Life & Wellbeing
A few of the sessions in this category — the full library covers IBS, health worry, physical pain, self-esteem, people-pleasing, emotional eating, and more.
Sleep
Break the cycle of anticipation and worry about sleeping. Dr. Dufford's voice fades while soothing music continues, easing you into natural sleep.
Managing Mood: Keys to Happiness
Instill acceptance, forgiveness, love, and gratitude. Unlock the naturally happy, loving person inside you.
Self Esteem
Stop self-criticism and learn to accept yourself deeply, through dialogue and visualization with your inner child and teenager.
Smoking: Becoming a Non-Smoker
Access your inner resources to let the addictive urge fade, and instill the positive attitudes of the nonsmoker you already are.
I am using the sessions faithfully. I feel like a different person. I'm way more calm, sleep is easier, no more panic, and I have more energy.
Having the mp3 is like getting a free individual therapy session I can use regularly for reinforcement. It focuses my mind on principles that work.
How to Use These Sessions
Use every day for best results. Find a time when you can close your eyes and relax while staying awake enough to focus on the content — headphones or a headset work best. Don't use these while driving or doing anything that requires your full attention.
These sessions are designed to augment, not replace, therapy with a mental health professional. They're educational tools, not a diagnosis or treatment for any medical or mental health condition.
Prefer to work through this with someone? We're here for that too.