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Relaxation Techniques


Please click the audio files below to listen to the BodyMind Relaxation Programme. Right click to download the files to your computer.

Points to Remember when Relaxing

  1. Control the level of noise and illumination in the room
  2. Use a couch, bed or the ground. Feel comfortable and alert
  3. Try to go with the process. Just let it happen.
  4. Stop if you feel very uncomfortable.
  5. Aim to close your eyes eventually.
  6. Don't worry if your mind wanders or is distracted.
  7. Move around freely in the chair if you need to.
  8. Tense your muscles to their potential when instructed.
  9. Loosen any tight clothes and remove your shoes.
  10. Don't practice when you are very tired.
  11. Take the phone off the hook and ensure no distractions.
  12. Do not use these MP3s while driving.


Correct breathing is a central element of all relaxation. Shallow(from the chest) jerkey breathing iis associated with anxiety and tension. Even, slow breathing is associated with relaxation and a calm state of mind. To use breathing in a positive way, one must learn to do two things; to recognise your breathing is shallow and jerkey and to learn how to breath in a calming way. Once it is looked for, it is easy to recognise shallow breathing. It is rapid, the chest moves quite a bit; the shoulders tend to rise, one has to sigh or take deep breaths from time to time. You should make a habit of noticing your breathing in situations where you feel yourself becoming tense. If you find your breathing is shallow you should:

  1. Relax your stomach muscles (it is impossible to breath properly if the stomach muscles are tense).
  2. Let out a long breath and when the lungs are empty let your breath come in of its own accord, allowing your stomach area to expand as you do so.
  3. Remember, concentrate on your breathing out.Your body takes care of the breathing in and will take in all it needs.
  4. Now concentrate on getting your breathing into an easy, relaxed rhythm. It helps to say repetitive phrases like "even and slow" or "calm and relaxed" to yourself as you do this, using these phrases to set a rhythm for your breathing. Do not try to force the breathing, but concentrate on the phrases and the breathing will follow.

This exercise, or part of it, can be used to counteract anxiety in every-day situations, and to prepare yourself for anxiety-provoking situations.

Please ensure:
- You are registered with an Irish GP (general physician)

- You have an Irish mobile number

- If you are on medication, please ensure that you have sufficient refills as prescribed by your doctor

- UL Éist is not a medical service. It is a psychologically led counselling service. We do not assess or diagnose. We work with you to understand and cope with your difficulties.

Speak Out is an online anonymous reporting platform for incidents of bullying, cyberbullying, harassment, discrimination, hate crime, coercive behaviour/control, stalking, assault, sexual harassment, sexual assault, and rape. The tool will help you to find relevant supports and highlight formal reporting procedures, should you wish to use them. 

It is important to remember that as the platform is completely anonymous, we have no way to identify or make contact with  you or any member of the college community. You can access the Speak Out platform Here

Please report one incident, or series of related incidents at a time; this is to ensure that we can understand the nature of your experience.

Should you wish to report an incident formally within the University please visit: Student Complaints Policy and Procedures

You can hear more about the Speak Out took project in UL here: Launch Video

We would like to thank you for Speaking Out against bullying, cyberbullying, harassment, discrimination, hate crime, coercive behaviour, stalking, assault, sexual harassment, sexual assault, and rape.

We believe you, and we stand with you.

Please note, UL Éist Counselling and Wellbeing service do not:

- Provide certificates for attendance

- Extend assignment deadlines

- Give interviews for coursework

To access the UL Éist Student Counselling and Wellbeing service, you can come straight to the service at room CM 073. You do not need to email the service in advance.

Drop In: 10am to 12noon daily during semester. Final drop-in will be accepted by 11.40 in order to complete the process by 12noon.

Please see main page for drop-in times outside of semester.

Please note, intake forms must be filled out no later than 20 minutes prior to the end of drop-in.  You will be sent an intake form and then asked to fill in some demographic details and a some screening questionnaires. You will then be called by an Assistant Psychologist for a 10-15 minute screening session. 

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Contact No: + 353 61-202327


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