This page is a list of the online resources recommended through the Relaxing to CHANGEpain program that I teach at CHANGEpain. Please email me if any of the links are problematic.

Also, you won’t be able to find this specific page through my website navigation, so if you are exploring elsewhere on the site you will have to retype this URL ( into your address bar to come back to this page.


Session 1

Guided Breathing Practice, Oval Breath (5:10)

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Pain Science Catch Up

Understanding Pain in Less than 5 Minutes
Why Things Hurt by Lorimer Moseley
The Pain Revolution with Lorimer Moseley

Additional Recommended Resources

Breathing for Pain Relief, Part 1 and Breathing for Pain Relief, Part 2 (Sarah’s Blog)

What difference does a day make? (Sarah’s Blog)
Train Yourself to Do Yoga Everyday – Advice from a Recovering Binge Yogi (Sarah’s Blog)
Committing to Freedom (Sarah’s Blog)


Session 2

Guided Mindfulness Meditation Practice (6:37)

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Additional Recommended Resources

What to be happier? Stay in the moment (10-minute online video)
The Scientific Power of Meditation (3-minute online video)

Meditation/Guided Relaxation Apps

Insight Timer
Mind Shift


Session 3

Guided Body Awareness Exercise (4:03)

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Recovery Strategies: Your Pain Guidebook, by Greg Lehman

Mood Meter App


Session 4

Guided Body Scan (9:34)

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Do Yoga With Me

Practices from
Reclining Flow for Rest
Hatha Yoga on the Ground

Additional Recommended Resources

5 Things I’ve Learned from Restorative Yoga (Sarah’s Blog)
Restorative Yoga for Chronic Pain
23 and 1/2 hours: What is the single best thing we can do for our health? (9-minute online video)


Session 5

Guided Mantra Meditation (5:09)

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Thought Records

Exercise Template
Change Your Thoughts, Change Your Life (Sarah’s Blog)

Additional Recommended Resources

Gratitude is NOT an Attitude (Sarah’s Blog)


Session 6

Guided Mindfulness Meditation, inspired by Pema Chödrön (5:21)

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Online Videos

Emotions and the Brain (2-minute video)

Session 7

Guided Loving-Kindness Meditation (11 minutes)

Guided Yoga Nidra Practice (22 minutes)


Cognitive Therapy for Insomnia (1-hr presentation)


Session 8


Did you love aspects of this program? Did it help facilitate positive change in your life? Do you have thoughts on how it could be improved? We value and appreciate your feedback and hope you will take a moment to share some with us. Feedback can be emailed to Sarah ( and/or CHANGEpain (