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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>.

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