The Mulry Method is a self-care and personal development system created by Dr. Ray Mulry. It combines guided relaxation, the Personal Concerns Inventory (PCI), and proven psychological models to help you move forward with clarity, purpose, and focus. These are self-care tools grounded in psychology—practical, structured, and built for meaningful change.
Whether you’re managing stress, building resilience, or pursuing meaningful goals, the Mulry Method goes beyond surface-level self-help by offering a structured way to work with your thoughts, emotions, and physical responses—so change becomes practical and sustainable.
Core Principles
Self-Learning
You lead the process. The Mulry Method supports self-directed growth through tools like the Personal Concerns Inventory, which helps you identify and track areas of change over time. The PCI is the best place to start—but the site offers a wide range of resources, so you’re encouraged to begin with whatever speaks to you and explore at your own pace.
Action-Focused
Growth requires consistent effort. The method guides you in setting clear intentions and building momentum—especially through practices like Relaxation Therapy and Skills Training.
Mind-Body Integration
Your body reflects your mental and emotional state. Techniques such as Relaxation Therapy and movement-based routines from the Healthy Back Courses help restore balance.
Foundational Models
Polyvagal Theory
You’ll learn how your nervous system influences mood, energy, and emotional safety—and why that matters for self-regulation, connection, and growth.
→ Understanding Polyvagal Theory: The Science of Safety and Connection
Social Learning Theory (SLT)
Understand how self-beliefs, modeled behavior, and past experiences shape motivation, habits, and the choices you make every day.
→ Understanding Social Learning Theory: How We Learn From Others
Key Tools And Techniques
Personal Concerns Inventory (PCI)
The Personal Concerns Inventory helps you clarify what matters most, organize your focus, and take the first step toward meaningful change.
→ What Is the Personal Concerns Inventory (PCI)?
Relaxation Therapy
Relaxation Therapy offers a proven method for calming the nervous system, improving focus, and restoring balance—through a collection of immersive, time-tested recordings.
→ Explore the Full Collection of Relaxation Therapy Recordings
In The Zone Skills Training
Develop the mental clarity, emotional steadiness, and physical confidence you need to perform at your best—through focused training grounded in proven theory.
→ Explore In The Zone Skills Training
A Complete System For Personal Growth
The Mulry Method brings together self-assessment, guided relaxation, and proven psychological models into one cohesive system—designed to help you take focused, meaningful action.
If you’re ready to put it into practice, follow the full path step by step:
→ Mulry Method: Self-Care in 10 Steps
Mulry Method FAQ
The Mulry Method helps you build self-awareness, reduce stress, and take focused steps toward meaningful personal change.
The Mulry Method is designed for anyone seeking a structured approach to self-care and personal growth—whether you’re dealing with stress, planning for change, or simply wanting to feel more focused and balanced.
Yes. It draws on well-established theories, including Social Learning Theory and Polyvagal Theory, and integrates proven methods such as Relaxation Therapy.
Unlike generic advice or quick fixes, the Mulry Method offers a step-by-step system grounded in psychological theory, guided relaxation, and self-assessment. It helps you create lasting change by aligning insight with action.
Most people begin with the Personal Concerns Inventory (PCI). It’s a private self-assessment that helps clarify your concerns. Once you’ve identified your Primary, Secondary, or Highly Focused Concern, you can explore the rest of the site—whether that means starting Relaxation Therapy, diving into Skills Training, or following whatever speaks to you. The PCI is the strongest starting point because it helps focus your efforts where they matter most.
No. You can start anywhere—most people begin with the PCI or Relaxation Therapy. The 10 steps are not a rigid sequence but a flexible framework that helps you connect the pieces and build a self-care approach that fits your needs.