Details
Become More Relaxed In A Day For Dummies
In A Day For Dummies 1. Aufl.
2,99 € |
|
Verlag: | Wiley |
Format: | EPUB |
Veröffentl.: | 23.05.2012 |
ISBN/EAN: | 9781118380390 |
Sprache: | englisch |
Anzahl Seiten: | 72 |
DRM-geschütztes eBook, Sie benötigen z.B. Adobe Digital Editions und eine Adobe ID zum Lesen.
Beschreibungen
<p>Discover how relaxation can help you reduce stress and calm your mind</p> <p><i>Become More Relaxed In a Day</i> 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.</p> <p>Open the book and find:</p> <ul> <li>How to make relaxation a part of your daily routine</li> <li>Top tips for using exercise to help you relax</li> <li>Advice on using massage and self-massage to help you relax</li> <li>Ways to ensure you have time and space to relax at home</li> <li>Guidance on maintaining your work-life balance</li> </ul>
Introduction 1 <p>What You Can Do In A Day 1</p> <p>Foolish Assumptions 2</p> <p>Icons Used in This Book 2</p> <p><b>Chapter 1: Discovering Relaxation 5</b></p> <p>Understanding Relaxation 5</p> <p>Discovering the relaxation response 7</p> <p>Considering different dimensions of relaxation 10</p> <p>Looking at the main ways to relax 11</p> <p>Body techniques 12</p> <p>Mind techniques 12</p> <p>Spirit techniques 12</p> <p>Appreciating relaxation as mind–body medicine 13</p> <p>Having fun with relaxation 14</p> <p>Discovering the Benefits of Relaxation 15</p> <p>Effects of relaxation on your body 15</p> <p>Effects of relaxation on your mind and emotions 15</p> <p>Effects of relaxation on your behaviour 16</p> <p>Uplifting your spirit with relaxation 16</p> <p>Letting Relaxation into Your Life 17</p> <p>Clarifying where you’re starting from 17</p> <p>Overcoming resistance to relaxation 18</p> <p>Starting to use relaxation techniques and activities 19</p> <p>Building relaxation into your daily life 20</p> <p><b>Chapter 2: Trying Different Relaxation Techniques 23</b></p> <p>Seeing how Exercise Leads to Relaxation 24</p> <p>Meeting the benefits of exercise 24</p> <p>Knowing when NOT to exercise 25</p> <p>Finding the Right Exercise Routine for You 26</p> <p>Working out how much to exercise 26</p> <p>Staying motivated 27</p> <p>Discovering Some Popular Exercises 29</p> <p>Walking works wonders 29</p> <p>Running for exercise 30</p> <p>Going swimming 32</p> <p>Enjoying cycling 33</p> <p>Starting dancing 33</p> <p>Discovering Massage 34</p> <p>Choosing a massage therapist 35</p> <p>Discovering popular types of massage for relaxation 36</p> <p>Exploring Self-Massage to Relax Your Body 38</p> <p>Understanding the principles of self-massage 38</p> <p>Practising different techniques for different parts of your body 39</p> <p>Shoulders 39</p> <p>Abdomen 40</p> <p>Hands 40</p> <p>Face 41</p> <p>Feet 42</p> <p>Integrating self-massage into your daily routine 43</p> <p>Using Your Senses to Relax 44</p> <p>Choosing the right approach for your stress 45</p> <p>Serene sights 45</p> <p>Calming scents 46</p> <p>Relaxing tastes 47</p> <p>Soothing touch 47</p> <p>Listening to chill out 48</p> <p>Moving for rest and rejuvenation 48</p> <p><b>Chapter 3: Everyday Relaxation 49</b></p> <p>Finding Relaxation at Home 49</p> <p>Creating your space for relaxation 50</p> <p>Getting organised at home to unwind 50</p> <p>Gardening for relaxation 52</p> <p>Cooking your way to relaxation 53</p> <p>Getting a pet to help you relax 54</p> <p>Enjoying a relaxing bath 55</p> <p>Balancing the Demands of Work 56</p> <p>Developing a work–life balance 57</p> <p>Setting your priorities and perspectives 59</p> <p>Developing Gratitude 61</p> <p>Learning the benefits of being grateful 61</p> <p>Finding ways to be grateful 63</p> <p>Using a gratitude journal to feel more relaxed 64</p> <p><b>Chapter 4: Where to Go from Here 67</b></p> <p>The Benefits of Relaxation 67</p> <p>Visiting dummies.com 68</p>
<strong>Shamash Alidina</strong> 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 qualified?as 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 <em>Mindfulness For Dummies</em>.