Use this track to reduce stress and strain that sometimes can take on your life. This track can help you find your way back to balance.

Close Your Eyes:  Start by breathing calmly. Breathe in slow and deep with your eyes closed, using your entire diaphragm. You want to fill your stomach first and your chest second, and you want to breath slowly both in and out. At the peak of your breath (when you have filled up your lungs), hold for a few seconds before you exhale. Breathe in through your nose and breathe out through pursed lips, almost like you're whistling. It's a good idea to practice this type of breathing for a while to get used to it before moving onward. Once you feel your breathing is under control, move forward.
		
Count Backwards:  Slowly count backwards from five to one. You can do this in your mind, or you can do this out loud. Start over every time you reach one. Remember, slow, measured breathing is important. If you count slowly, you'll be able to breathe at a better pace. Repeat this until you feel your mind focus less on your stressful thoughts.
		
Focus on Your Body:  Try to concentrate on the way your body feels. Notice the areas of your body that are tense and relax them. You should feel yourself slumping in your chair. You should feel your muscles let go of your legs. Every muscle in your body should be let go, almost as if your entire body has gone limp and boneless and is now just a puddle of skin. If it helps, try to imagine yourself feeling heavy, warm, and tingly. You want yourself to feel heavy, as though your tense muscles are no longer holding you up. Remember to also relax your face and eyes. You may even want to relax your jaw. It's okay if it opens slightly.
		
Turn Off Each Muscle:  The best way to do the above step is to turn off each muscle one at a time. Start with your right foot. Relax it by imagining it feeling heavy and weak. Then move to your left foot. Then your right leg. Then your left leg. Keep moving your way up until you've reached your face. Then go through it one more round, and make sure that each and every muscle feels turned off.
		
Start Visualizing:  Your next step is to try to mentally transport yourself somewhere truly relaxing. Remember, your eyes should be closed throughout this whole process. Visualize yourself on a relaxing beach, or a pretty park. Try to imagine this place with all of your senses. Focus on the details. What does each flower smell like? What noises are you hearing? Envelop yourself in this location. Don't forget to continue your slow and measured breathing.
		
Wipe Negative Thoughts Away:  When you do have a negative thought or some type of stressor enter into your imagination, visualize it turning into some type of object, and then have some relaxing thing take it away. For example, a stressful boss could be lifted up and taken away by a dove until it's gone. Then go back to imagining all of the relaxing world around you.
		
Start Positive Affirmations:  Now that you're in a relaxing place, start giving yourself positive affirmations or suggestions. These are often the part that feels the most awkward to those new to the technique. But the goal is to make sure that you're thinking about and listening to positive things. It distracts your mind from the negative and provides you with something happy that you can focus on. Examples of these positive suggestions include:
		
I feel calm and serene.
I am having a good day.
I am a great person.
I have and will have a pleasant attitude.
I will cure my anxiety.
I love my body.
I love my life.
I believe in myself.
		
Continue this process until you can't focus on your negative thoughts anymore. Try to do it as long as possible, and any time stress or a negative thought enters, have it taken away and keep yourself transported into that new environment, breathing slowly.

Rain On Window (White Noise) 60 Min. for relaxing, meditation, sleep, yoga.

Rain (Sleep Track) - Fall Asleep In Minutes / Sleep Like A God

Rain Sounds Ambience for Meditation, Relaxation, Massage, Yoga, Tai Chi, Reiki, Sleep Music, Baby Sleep and Relaxing Ambient Soundscapes

Relaxing rain sounds on a tin roof with thunder for sleeping, relaxation, reading, homework, study or meditation.

Stardust Vibes - Relaxing Sounds 😊

☔ YouTube: https://youtu.be/rLdpprJ3jeE
☔ Spotify: bit.ly/rainsoundssleepclub
☔ Buy MP3: goo.gl/EB236R

Download MP3

Rain Sounds on a Tin Roof with Thunder for Sleeping, Relaxing, Meditation, Homework or Study

Spring is here and so are relaxing spring showers! Having grown up somewhere very, very cold, spring is my favorite time of year.

10 hour version on YouTube: https://www.youtube.com/watch?v=e3gUj-DOB9E
purchase mp3: https://relaxingwhitenoise.com/products/spring-rain-sounds-for-sleep-studying-focus-mp3

Check out our Rain Sounds Playlist for more rain ambiances: 
soundcloud.com/relaxing-white-noise/sets/rain

DISCLAIMER: Remember that loud sounds can potentially damage your hearing. When playing one of our videos, if you cannot have a conversation over the sound without raising your voice, the sound may be too loud for your ears. Please do not place speakers right next to a baby’s ears. If you have difficulty hearing or hear ringing in your ears, please immediately discontinue listening to the white noise sounds and consult an audiologist or your physician. The sounds provided by this Youtube channel are for entertainment purposes only and are not a treatment for sleep disorders or tinnitus. If you have significant difficulty sleeping on a regular basis, experience fitful/restless sleep, or feel tired during the day, please consult your physician.

© Relaxing White Noise LLC, 2016. All rights reserved. Any reproduction or republication of all or part of this text/visual/audio is prohibited.

Spring Rain Sounds for Sleep Studying Focus (75 Minutes)

Here is a sound I took on an epic Alaskan road trip. I took two weeks and drove a sporty little Kia on mountainous dirt roads that enjoyed wreaking destruction on a car clearly designed for city driving. This sound I recorded during a rainstorm from the deck of my cabin rental in Girdwood, Alaska. I hope you feel as relaxed as I felt while gazing into the woods and alternately drinking hot chocolate and beer (spoiler alert: really bad combo). The next day, a moose came through and ate most of the leaves in this shot.

10 hour version on YouTube: https://www.youtube.com/watch?v=KIIkHcD3loE
purchase mp3: https://relaxingwhitenoise.com/products/rain-in-forest

Check out our Rain Sounds Playlist for more rain ambiances: 
soundcloud.com/relaxing-white-noise/sets/rain

DISCLAIMER: Remember that loud sounds can potentially damage your hearing. When playing one of our videos, if you cannot have a conversation over the sound without raising your voice, the sound may be too loud for your ears. Please do not place speakers right next to a baby’s ears. If you have difficulty hearing or hear ringing in your ears, please immediately discontinue listening to the white noise sounds and consult an audiologist or your physician. The sounds provided by this Youtube channel are for entertainment purposes only and are not a treatment for sleep disorders or tinnitus. If you have significant difficulty sleeping on a regular basis, experience fitful/restless sleep, or feel tired during the day, please consult your physician.

© Relaxing White Noise LLC, 2015. All rights reserved. Any reproduction or republication of all or part of this text/visual/audio is prohibited.

Rain in Forest (75 Minutes)

Thunder and rain are two of my favorite sounds for sleeping or studying. When combined with ocean waves, the sounds create a super soothing ambience. This nature white noise is great for helping you fall asleep and remain sleeping all night long. By blocking out distracting noise it helps prevent you being awoken during the night. For that same reason, this rain and thunder sound is perfect for helping you maintain focus while studying, doing homework, writing essays, reading, working at the office or any other task that requires concentration.

This rainstorm is designed to help you sleep well all night. Enjoy the rain sounds for sleeping!

10 hour version on YouTube: https://www.youtube.com/watch?v=xkcaq1Uitd8
Purchase mp3s at http://www.relaxingwhitenoise.com/

Check out our Rain Sounds Playlist for more storm sounds: 
soundcloud.com/relaxing-white-noise/sets/rain
DISCLAIMER: Remember that loud sounds can potentially damage your hearing. When playing one of our videos, if you cannot have a conversation over the sound without raising your voice, the sound may be too loud for your ears. Please do not place speakers right next to a baby’s ears. If you have difficulty hearing or hear ringing in your ears, please immediately discontinue listening to the white noise sounds and consult an audiologist or your physician. The sounds provided by this Youtube channel are for entertainment purposes only and are not a treatment for sleep disorders or tinnitus. If you have significant difficulty sleeping on a regular basis, experience fitful/restless sleep, or feel tired during the day, please consult your physician.

© Relaxing White Noise LLC, 2018. All rights reserved. Any reproduction or republication of all or part of this text/visual/audio is prohibited.

Thunder & Rain With Ocean Sounds (75 Minutes)

This high quality nature recording of calming rain and distant thunder is perfect for helping you relax and sleep. This album will bring these soothing sounds and their relaxing effects into your home. Whether you are unwinding after a stressful day or needing assistance falling asleep at night, this album can help. Enjoy this crisp, clean recording that will drown out external noise as it slowly, deeply and gently relaxes you. 

By: Ryan Judd, MA, MT-BC / Board Certified Music Therapist

Total length: 60 minutes

Calming Rain and Distant Thunder: Brings You Relaxation and Sleep

Buy album or tracks

Calming Rain And Distant Thunder - Brings You Relaxation And Sleep

Rain falls upon the shoreline while ocean waves crash against the rocks. The peaceful white noise creates an ideal ambience for sleeping. Let the storm sounds and ocean noise help you fall asleep. 

10 hour version on YouTube: https://www.youtube.com/watch?v=b3Xm12phFts
Purchase mp3s at http://www.relaxingwhitenoise.com/

Check out our Rain Sounds Playlist for more sounds like this: 
soundcloud.com/relaxing-white-noise/sets/rain

DISCLAIMER: Remember that loud sounds can potentially damage your hearing. When playing one of our sound, if you cannot have a conversation over the sound without raising your voice, the sound may be too loud for your ears. Please do not place speakers right next to a baby’s ears. If you have difficulty hearing or hear ringing in your ears, please immediately discontinue listening to the white noise sounds and consult an audiologist or your physician. The sounds provided by Relaxing White Noise™ are for entertainment purposes only and are not a treatment for sleep disorders or tinnitus. If you have significant difficulty sleeping on a regular basis, experience fitful/restless sleep, or feel tired during the day, please consult your physician.

© Relaxing White Noise™ LLC, 2019. All rights reserved. Any reproduction or republication of all or part of this text/visual/audio is prohibited.

Rain Sounds For Sleep + Ocean Waves (75 Minutes)

Rain Sounds 1 Hours | Sound of Rain Meditation | Autogenic Training | Deep Sleep | Relaxing Sounds

Video where this sound was recorded: https://www.youtube.com/watch?v=Hu2GhDOTjFQ

Rain (Sleep Track) - Fall Asleep In Minutes / Sleep Like A God

The Dream Journal

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