Relaxation for Dummies

ISBN-13: 9781119999096 / Angielski / Miękka / 2012 / 398 str.

Shamash Alidina

Opis

New ways to embrace relaxation every day Relaxation For Dummies provides a straightforward guide to understanding the importance of relaxation in our readers' day-to-day lives. Covering a variety of simple relaxation techniques, including meditation, breathing techniques, hypnotherapy, guided imagery and yoga, this book shows readers how to use physical and emotional relaxation to combat a range of issues including stress, anxiety, phobias and fears. The book is accompanied by an audio CD that provides accompanying relaxation exercises for readers to follow. Relaxation For Dummies

• Shows readers how to understand the meaning of relaxation
• Provides relaxation strategies to help you take it easy
• Teaches the benefits of healthy breathing
• Allows the reader to harness the powers of Yoga and Tai Chi to increase well-being

Note: CD files are available to download when buying the e-Book version

Spis treści

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

O autorze

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.

Blurb

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

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 debilitating effects 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

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

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