Become More Relaxed In A Day For Dummies

by Shamash Alidina

Overview

Discover how relaxation can help you reduce stress and calm your mind

Become More Relaxed In a Day introduces you to a range of relaxation techniques and exercises that can help you to keep your life in balance, and stop stress from taking over. Designed to contain a day’s reading, this handy guide helps you to discover the benefits of relaxation for your mind, body and spirit.

Open the book and find:

• How to make relaxation a part of your daily routine
• Top tips for using exercise to help you relax
• Advice on using massage and self-massage to help you relax
• Ways to ensure you have time and space to relax at home
• Guidance on maintaining your work-life balance

Product Details

ISBN-13:	9781118380390
Publisher:	Wiley
Publication date:	05/23/2012
Series:	In A Day For Dummies
Sold by:	JOHN WILEY & SONS
Format:	eBook
Pages:	72
File size:	1 MB

About the Author

Shamash Alidina is a professional mindfulness trainer, teacher and lecturer. He trained in mindfulness at the Centre For Mindfulness in Bangor and he has a Masters degree in Education, with a focus on brain and behaviour. Shamash is qualifiedías a professional coach and he has a certificate in Counselling Skills. Shamash has over 10 years' experience teaching mindfulness in schools and on university courses, and he currently runs mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) courses in London. He has spoken at several high-profile meditation lectures and workshops, including the 'Science of Mindfulness' and the 'Science of Gratitude' lecture series in London. Shamash is also the author of Mindfulness For Dummies.

Table of Contents

Introduction 1

What You Can Do In A Day  1

Foolish Assumptions  2

Icons Used in This Book  2

Chapter 1: Discovering Relaxation 5

Understanding Relaxation  5

Discovering the relaxation response  7

Considering different dimensions of relaxation  10

Looking at the main ways to relax  11

Body techniques  12

Mind techniques  12

Spirit techniques  12

Appreciating relaxation as mind–body medicine  13

Having fun with relaxation 14

Discovering the Benefits of Relaxation  15

Effects of relaxation on your body  15

Effects of relaxation on your mind and emotions  15

Effects of relaxation on your behaviour  16

Uplifting your spirit with relaxation  16

Letting Relaxation into Your Life  17

Clarifying where you’re starting from  17

Overcoming resistance to relaxation  18

Starting to use relaxation techniques and activities 19

Building relaxation into your daily life 20

Chapter 2: Trying Different Relaxation Techniques 23

Seeing how Exercise Leads to Relaxation  24

Meeting the benefits of exercise  24

Knowing when NOT to exercise  25

Finding the Right Exercise Routine for You 26

Working out how much to exercise 26

Staying motivated  27

Discovering Some Popular Exercises  29

Walking works wonders  29

Running for exercise 30

Going swimming  32

Enjoying cycling  33

Starting dancing  33

Discovering Massage  34

Choosing a massage therapist  35

Discovering popular types of massage for relaxation  36

Exploring Self-Massage to Relax Your Body  38

Understanding the principles of self-massage  38

Practising different techniques for different parts of your body  39

Shoulders  39

Abdomen  40

Hands  40

Face  41

Feet  42

Integrating self-massage into your daily routine  43

Using Your Senses to Relax  44

Choosing the right approach for your stress  45

Serene sights  45

Calming scents  46

Relaxing tastes  47

Soothing touch  47

Listening to chill out  48

Moving for rest and rejuvenation  48

Chapter 3: Everyday Relaxation 49

Finding Relaxation at Home  49

Creating your space for relaxation  50

Getting organised at home to unwind  50

Gardening for relaxation  52

Cooking your way to relaxation  53

Getting a pet to help you relax  54

Enjoying a relaxing bath  55

Balancing the Demands of Work  56

Developing a work–life balance  57

Setting your priorities and perspectives  59

Developing Gratitude 61

Learning the benefits of being grateful  61

Finding ways to be grateful  63

Using a gratitude journal to feel more relaxed  64

Chapter 4: Where to Go from Here 67

The Benefits of Relaxation  67

Visiting dummies.com  68