Shamash Alidina 
Become More Relaxed In A Day For Dummies 

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

Jadual kandungan

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

Mengenai Pengarang

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 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 Mindfulness For Dummies.