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XRHealth

Practice

Pain Flare Toolkit

Quick practices for moments when pain feels more intense.

activityBand of Light Day 1/5Listen to this audio to practice passively relaxing your body. Adapted from McKay, Wood, & Brantley, 2007
activityBreathing out tensionListen to this meditation while you wind down before getting into bed.
activityDiaphragmatic breathing Day 3/4It’s important to practice your breathing every day. This is a key skill to taking control of your symptoms.
activityFoot Grounding (Day 1/3)Listen to this audio that will help you get your feet on the ground.
activityLeaves on a streamPractice noticing your thoughts and letting them go. *Adapted from Hayes, 2005
activityPassive Muscle RelaxationListen to this audio to practice passive body relaxation.
activityWalking with awarenessListen to this audio to ground yourself with your body. Or, if you prefer, you can practice grounding with your feet.