Progressive Relaxation with Debbie Featherstone

A 30 minute guided relaxation exercise

Twenty three years ago back in 2002, I began study for a PG (Post Graduate) Diploma in Psychotherapy. By 2002, I had been a Hearing Therapist in the NHS for nine years; however, the Head of Hearing Therapy post I had taken in Lancashire landed me with a lengthy waiting list of patients referred for “tinnitus management” going back two and a half years!

As well as a highly experienced Audiologist and a Speech & Language Therapist, my previous team in Birmingham had included a clinical psychologist; however, there was no psychology input available to my new hearing therapy patients in Lancashire…. In a nutshell, this was the reason I sought additional training as a psychotherapist. As luck would have it too, the first year of the training I opted for was clinical hypnosis, and I must say, over the years it has certainly had its uses!

The reason for mentioning this little bit of history is by way of introduction and to give context to this Progressive Relaxation recording.

About the recording

It was through the clinical hypnosis training that I learned to pace delivery of relaxation during the first year of my training as a psychotherapist.

This recording is NOT hypnosis, nor is it hypnotherapy!

The recording is progressive relaxation: in the context of a hypnotherapy session, progressive relaxation such as this could be used as stage 1 of a four or 5 stage hypnotherapy process.

Towards the end of the 30 minutes, there is a period of approximately one minute to enjoy a short visualisation, after which the session is ended using a 5-4-3-2-1 countdown.

There is a (quiet) background of sea waves behind my voice throughout the recording.

NOTE: although the progressive relaxation ends at approximately 31 minutes, the background sea waves continues for up to a further 27 minutes.

New equipment & software – requesting your help

I am using new recording equipment and software I recently purchased with the purpose of creating a variety of relaxation recordings. The Progressive Relaxation recording presented here is the first of those. My intention is to record several others, of varying length and type.

Because this is my first attempt using new equipment and software, I would really appreciate feedback from you - particularly those of you enrolled in the CBT4T programme, as you are already familiar with at least some of the relaxation recordings used in CBT4T, depending on where you are in the CBT4T process. Please listen to the recording and leave your feedback in the comments – thank you so much!

Before you begin, choose a time when you will not be disturbed for at least half an hour. Find a comfortable space either seated in a comfortable chair or laying down.

I hope you enjoy ….

To download this recording

From 27th July 2025, if you have enjoyed this progressive relaxation and would like the convenience of having your own copy (price £10.00 GBP) on your phone, tablet or computer, the recording is now available to download to your computer or mobile device: Go to details