Relaxation For Dummies

Uplift your spirit, relax your body and calm your mind Don′t allow stress to undermine your health, wreck your relationships and hold back your career. Let Relaxation For Dummies show you how to achieve the level of deep, healing relaxation you need in your everyday life in order to survive and thrive in today′s stressed–out, hurry–up world. Expert Shamash Alidina introduces you to an array of proven techniques, ranging from simple breathing and muscle relaxation exercises to guided imagery, meditation and yoga and tai chi. Get the lowdown on stress – understand stress and its debilitatingeffects on your body, mind and emotions, and find out why comfort eating and vegging out in front the telly is definitely not the answer Slow down and aim high – discover how regularly achieving a state of deep relaxation can boost your well–being and productivity, and learn how to make it a part of your everyday life Manage stress–related problems – master an array of relaxation tools for beating anxiety, depression, anger, chronic illness, burnout and more Audio CD Includes 5 guided relaxation techniques, including progressive muscular relaxation and loving kindness meditation Step by step advice to help you get the most out of these relaxation techniques Open the book and find: Top tips for managing stress at home and in the workplace Advice on strengthening relationships with family and friends Ways to master common fears, such as flying and public speaking Guidance for beating hypertension, back pain and digestive problems Advice for overcoming insomnia How to integrate exercise into your daily routine Relaxation solutions for a range of common problems "This amazing book gives you the tools and techniques you need to relax at will under any circumstances." — Brian Tracy , author of How Top Leaders Lead Learn to: Understand the importance of relaxation for your mind and body Integrate exercise into your everyday life Find opportunities for relaxation at home and in the workplace Follow the guided meditations on the audio CD to enhance your relaxation experience

Introduction 1 Part I: Introducing Relaxation 7 Chapter 1: Discovering Relaxation 9 Chapter 2: Understanding Stress 23 Chapter 3: Planning Your Journey into Relaxation 39 Part II: Exploring Relaxation Techniques Using Your Body 55 Chapter 4: Trying Progressive Relaxation 57 Chapter 5: Practising Breathing Techniques 71 Chapter 6: Using Physical Activity to Relax 89 Chapter 7: Yoga, T’ai Chi and Qigong 103 Chapter 8: Massage, Acupressure and Reflexology 125 Part III: Discovering Relaxation Techniques Using Your Mind and Heart 139 Chapter 9: Guided Imagery, Self–Hypnosis, Autogenics and Music 141 Chapter 10: Meditation 159 Chapter 11: Spirituality and Prayer 177 Chapter 12: Managing Your Mind 191 Chapter 13: Improving Your Attitude 209 Part IV: Everyday Relaxation 225 Chapter 14: Finding Ways to Sleep Serenely 227 Chapter 15: Discovering Relaxation at Home 237 Chapter 16: Find Relaxation at Work 257 Part V: Managing Problems Using Relaxation Techniques 273 Chapter 17: Managing Anxiety, Worry, Panic and Depression 275 Chapter 18: Managing Chronic Disease 291 Chapter 19: Anger and Burnout 307 Part VI: The Part of Tens 319 Chapter 20: Ten Golden Rules of Relaxation 321 Chapter 21: Ten Quick Ways to Relax 331 Chapter 22: Ten Ways to Deep Relaxation 343 Chapter 23: Ten Resources for Further Help 351 Appendix: Audio CD 359 Index 361

Shamash Alidina, MEng MA(Ed), is a professional mindfulness trainer, keynote speaker and stress management consultant. He specialises in mindfulness training and teacher training for therapists, coaches, executives and the general public. He has trained with Jon Kabat–Zinn, Thich Nhat Hanh and Matthieu Ricard, and at Bangor University′s Centre for Mindfulness. He has over ten years of experience in teaching mindfulness. He currently runs mindfulness–based courses one–to–one and in groups in London, as well as via distance–learning. He is the author of Mindfulness For Dummies .