Dr Matt Lewis Meditations

NSDR helps slow down your thought-flow and brain wave frequency, allowing your brain and body to rest deeply. It can help with sleep, stress, anxiety and learning.

Non Sleep Deep Relaxation

An unexpectedly simple workshop exercise has the most impact on students

The Most Popular Class I Teach at University - Meditating on Others

An introduction to the series on Psychological Stoicism.

Introduction to Psychological Stoicism

2. You Are Living The Dream Life - Psychological Stoicism

3. Future Nostalgia - Psychological Stoicism

In Episode 1 of Ask Me Anything, Richard asks how he can stop feeling paralysed and live life more in line with his values and purpose.

Ask Me Anything Episode 1 - Living life in line with your values

Ask Me Anything Episode 2 - The Power of Daily Intentions

Learning to be comfortable with uncomfortable thoughts and feelings.

Ask Me Anything

Ask Me Anything Episide 3 - Defusion: Managing Difficult Thoughts and Feelings

Learning to communicate in public is a key skill that can be learned and improved. Overcome the fear of public speaking and presenting in front of others.

Ask Me Anything Episode 4 - Fear of Public Speaking

Look for silver linings. When something bad happens, take some time to accept it and come to terms with it, and then see it as an opportunity to get good out of bad.

5. Get Good out of Bad: Resilience in Difficult Times - Psychological Stoicism

Exam/assessment/test anxiety is very common, not just for school children, but also for university/college students and adults facing tests or exams at work. This anxiety or stress doesn’t, in most cases, lead to panic attacks on the day, but it can do for a minority of people and once you do experience a panic attack in that situation, the fear of having another panic attack in the same, or similar situation CAN provoke another one when you’re in that same situation).

Ask Me Anything Episode 5 - Exam Anxiety

4. Doing Hard Things: Stoic Training - Psychological Stocism

This recording introduces the Stoic Test Strategy, a powerful psychological technique for managing setbacks and improving well-being. Inspired by William B. Irvine's book 'The Stoic Challenge,' the strategy involves reframing setbacks as tests administered by imaginary "Stoic gods." This reframing allows you to respond to challenges calmly and constructively, rather than with negative emotions.

6. Embracing Setbacks: The Stoic Test Strategy - Psychological Stoicism

7. Night Time Reflection - Psychological Stoicism

A simple 15-minute mindfulness meditation. 

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

15 Minute Meditation

A simple 10-minute meditation.

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

10 Minute Meditation

A meditation to help you get to sleep.

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

Sleep Meditation

Walking meditation to use while walking outside.

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

Walking Meditation

A brief 2min 30 seconds meditation

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

The Pause Meditation

An exercise to guide you through a panic attack using abdominal breathing

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

Calming Panic Attacks Audio Exercise

A loving kindness audio exercise to help with anxiety

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

Loving Kindness Exercise for Anxiety

This exercise will help to calm the mind and lower the physical symptoms of anxiety and stress

Heartmath Audio Exercise

Blog Post - In many of the domains that require us to make choices — careers, relationships, sport, or even our daily interactions with others — the choice is often binary.

Blog Post - There Are Two Ways To Live Life

Blog Post - Come Back, Be Kind, Step Forward

Progressive Muscle Relaxation exercise to help with anxiety and training to reduce the power of panic attacks.

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

Progressive Muscle Relaxation (PMR)

This meditation is about cultivating a positive relationship with yourself and, by extension, with other people and the world. It will also help reduce feelings of anger and self-criticism.

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

Self Kindness Exercise

How the media affects our anxiety and what we can do about it.

Blog Post - Assessing Your Media Diet to Reduce Anxiety

Audio Exercise on how to influence the way the way other people see you.

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

How to Influence the Way Other People See You

Body scan meditation with introduction explaining how the body scan works and it's main benefits.

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

Meditations

Body Scan Meditation - With Introduction

Body scan meditation.

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

Body Scan Meditation - No Introduction

This exercise will help you relax when feeling stressed or anxious. It will also help you prepare for sleep and fall asleep when using it in bed.

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

Quick Relaxation Exercise for Anxiety Relief and Sleep Preparation

This audio describes two different types of intentions and will take you through an exercise that can dramatically change the way others see you. The exercise can bring positive results for everyone, but will be particularly helpful for those who struggle with social anxiety.

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

Using Intentions to Change Your Life

Four practical exercises to manage uncomfortable thoughts and anxious thinking. One of the most effective ways we can manage unhelpful thoughts is by using a psychological tool called ‘defusion’, a technique from a mindfulness based approach to helping anxiety called Acceptance and Commitment Therapy (ACT). Defusion is probably the most powerful psychological skill I've learned and has helped change my life more than any other intervention I've used.

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

Practical Exercises for Unhelpful Thoughts and Anxious Thinking

This is an exercise to help with people pleasing. While sometimes it is commendable and loving to put other people’s needs before our own, often keeping others happy to the detriment of ourselves can result in stress, pain, suffering and hidden anger which can build over time and become toxic. So people pleasing doesn't help you - it will make you feel resentful, tired, stressed and therefore also doesn't help others, whether they are your children, other family members, or close friends, become independent and responsible for their own lives and happiness.

Download one of my audiobooks for free by signing up for an Audible account using one of the links below:
Overcome Anxiety and Panic Attacks: bit.ly/3ARwZ4A
Overcome Social Anxiety: bit.ly/3Xlhpal

Letting Go Of People Pleasing

Part one of an audio exercise that outlines how to build genuine confidence that lasts. This is an excerpt from my book: Overcome Anxiety.

Audio Blogs

How to Build Genuine Confidence - Part One

All of these exercises are free to listen to and download, no sign up needed. If you find the exercises useful please help support my work by considering donating or buying one of my books on Amazon or my online course. Please see links below. Thank you. 
I'm a university academic with a PhD in psychology and now deliver public and online courses in emotional well-being and personal development. I am the author of the book 'Overcome Anxiety: A Self Help Toolkit for Anxiety Relief and Panic Attacks' which is available on Amazon. 

 I lectured in health psychology, exercise psychology, and mental health to undergraduate and postgraduate students, while also designing and delivering courses in mindfulness, positive psychology and Acceptance & Commitment Training (ACT) to the general public, trainers, teachers, and health professionals.

Dr Matt Lewis

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