A relaxation technique (also known as relaxation training) is any method, process, or activity that helps you relax and calm down by reducing pain, anxiety, worry, and anger.

Visualization is also a powerful technique that allows you to set the parameters to turn a future vision into reality by directing your brain to focus on a specific desired outcome.

Try the guided relaxation and visualization techniques below on a daily basis to improve your physical and mental health, and to strengthen your resilience.

Daily practice of meditation and mindfulness techniques helps you develop greater awareness, maintain your focus on the present moment, and gain a healthy sense of perspective. At the same time, it offers a sense of inner calm, peace, and balance that can benefit both your emotional well-being and your overall health.

The Wise Self is essentially the part of us that blends reason and emotion—it is calm, compassionate, and inherently wise. It is often described as our inner guide or intuition. It is the part of ourselves that connects with something greater than us—a deeper wisdom or a universal intelligence. In this section, you will practice becoming aware of and strengthening your Wise Self.

In this section, you will learn valuable tools and train your mind to reduce stress and cultivate mindfulness. You will be trained to step out of autopilot mode and be more present, so that you can find and maintain inner peace.

We created the Mindfulness Challenge to help you practice mindfulness more effectively. The small daily mindfulness challenges that follow—one for each day of a whole month—help you bring mindfulness into your life in a meaningful yet fun way. The goal is to show you how to integrate a small awareness practice into your day so that, over time, these brief moments of mindfulness become a habit, allowing you to bring mindfulness more and more into your daily life. Gradually, you will start thinking more consciously in all aspects of yourself and your life—not only during the Mindfulness Challenge practices.

Special eight-week training program aimed at improving your skills in meditation and mindfulness practices.

Meditation Practice Level 2: A specialized four-week training program in Inner Transformation Meditation. Completion of the eight-week program “Basic Principles & Meditation Techniques” is required as a prerequisite.

Autogenic Training is a scientifically validated relaxation method based on autosuggestion, offering significant physical and psychological benefits. Through simple mental exercises, it helps regulate the autonomic nervous system, reduces stress, and enhances both mental and physical well-being. It can be used for everyday wellness as well as a supportive tool in psychotherapy.

The following worksheets aim to help you improve your body image and achieve a healthy relationship with yourself, provided you practice daily for twenty-one consecutive days.