Resource Library
Read, watch, or listen — whatever fits the time you have.
18 resources
SleepAudio10 min
Starry Sky — Guided Visualization
A guided 'starry sky' visualization led by Laura Harward, LICSW, to help you slow down and rest.
StressAudio5 min
Introduction to Meditation (Long Version)
Dr. Rachel Millstein discusses the nature of stress and worry and the benefits of a present-moment focus using mindfulness and meditation.
StressAudio2 min
An Introduction to Meditation
A brief introduction to meditation: Dr. Rachel Millstein explains the basics of meditation and relaxation.
SleepArticleWebinar
Getting Serious About Sleep: Challenges and Opportunities for Today's Fire Fighter
An IAFF continuing-education webinar on why sleep cycles matter for fire fighters, sleep hygiene practices, and an introduction to Cognitive Behavioral Therapy for Insomnia (CBT-I).
StressAudio10 min
Body Scan (Short Version)
Rana Chudnofsky, MEd, guides you through a 10-minute body scan, focusing on the state of your relaxation one part of the body at a time.
StressAudio24 min
Body Scan (Long Version)
Luiza Welton, LICSW, guides you through a 24-minute body scan to help you relax by focusing on one part of the body at a time.
StressAudio8 min
Breath Awareness
Matt Snyder, LICSW, leads a good introductory mindfulness practice, simply bringing awareness to your breath.
StressAudio10 min
Meditación de Respiración (Breath Meditation) — Spanish
Una meditación enfocada en su respiración, en español, guiada por el veterano del Cuerpo de Marines Jaime Fernandez, CSCS. Corta y excelente para aclarar la mente.
StressAudio8 min
The Garden — Guided Visualization
A garden guided visualization led by Army Veteran Robert Donovan, LCSW, adapted from the Benson-Henry Institute for Mind Body Medicine at MGH.
StressAudio5 min
Just This
A mini relaxation exercise led by Betsy Hart that uses your breath and two simple words — 'just this' — to help you focus on the present moment.
StressAudio11 min
Loving Kindness — with Jacque Francona
A loving kindness meditation designed to curb self-criticism and increase compassion and empathy for yourself and others, led by Jacque Francona.
StressAudio8 min
Loving Kindness — with Matt Snyder
A meditation to help you channel extra compassion for yourself and others, led by Matt Snyder, LICSW.
StressAudio8 min
The Meadow — Guided Visualization
A guided visualization of a meadow and forest with a contemplative component, led by Clare Stupinski, LICSW.
StressAudio5 min
Mindful Breathing
Dr. Rachel Millstein leads a mindful breathing exercise to help you focus on the sensations of your breath.
StressAudio5 min
Mini Body Scan
Rana Chudnofsky guides a complete mini scan of your mind and body, bringing attention to what is tense and learning to relax in the moment.
StressAudio5 min
Mini Single Pointed Focus
Rana Chudnofsky helps you focus on what is most important for you in this moment.
StressAudio5 min
Mini Special Place — Guided Visualization
Rana Chudnofsky guides you to a very special place — a place you know well and go to easily to relax.
StressAudio3 min
Mini Square Breathing
Betsy Hart guides a mini breathing exercise that uses the image of a square to help control your breath and increase focus.
These guided audio resources are shared courtesy of Home Base Nation and the Home Base Program, in collaboration with the Benson-Henry Institute for Mind-Body Medicine at Mass General Hospital.