This document provides an introduction to relaxation therapy techniques that can be used at home. It begins with an overview of the stress epidemic and how relaxation therapy works to reduce stress. It then describes progressive muscle relaxation, a technique where one tenses and relaxes different muscle groups starting from the toes and working up to the shoulders. Detailed instructions for practicing progressive muscle relaxation at home are provided. The document suggests making relaxation therapy a daily routine and choosing a quiet, comfortable space to practice the techniques.
Top 25 ways to reduce stress - Depression Cure - https://DepressionCure.netVikas Gupta
This document provides tips on reducing stress in 3 main methods: relaxing the body through exercise, massage, diet and herbal teas; keeping the mind calm through reading, positive thinking, laughter and deep breathing; and being proactive by letting go of things you can't control, facing stressful situations, getting organized and controlling commitments. Some key stress-reducing activities mentioned include exercise, massage, healthy eating, meditation, deep breathing, laughter and humor. The document emphasizes the importance of a balanced lifestyle and positive mindset for managing stress.
Top 25 ways to reduce stress - Depression Cure - https://DepressionCure.netVikas Gupta
This document provides tips on reducing stress in 3 main methods: relaxing the body through exercise, massage, diet and herbal teas; keeping the mind calm through reading, positive thinking, laughter and deep breathing; and being proactive by letting go of things you can't control, facing stressful situations, getting organized and controlling commitments. Some key stress-reducing activities mentioned include exercise, massage, healthy eating, meditation, deep breathing, laughter and humor. The document emphasizes the importance of a balanced lifestyle and positive mindset for managing stress.
The document discusses stress management techniques to enhance mental and physical energy in the workplace. It explains the mind-body connection to stress and provides techniques like mindfulness meditation and progressive relaxation exercises to help manage stress. Benefits of mindfulness include taking people out of a "doing" state and helping them respond instead of react. The document also discusses creating a personal relaxation program using tools like relaxation tapes, aromatherapy, and scheduled relaxation time.
The document provides an overview of an ideal daily Ayurvedic lifestyle and routine. It begins with questionnaires to assess one's current lifestyle habits and how they may be aggravating imbalances. It then describes the ideal daily routine from morning to evening, including wake up time, meals, exercise, meditation and bedtime. It provides additional details on doshas and times of day as well as seasonal and rejuvenative practices in Ayurveda. The goal is to establish healthy daily habits and balance through lifestyle to prevent disease and maintain wellness.
The document provides 25 ways to balance the mind, body and soul through practices like meditation, yoga, spending time in nature, maintaining a healthy diet, getting enough sleep, volunteering, and expressing gratitude. It emphasizes that true health involves caring for the physical, mental, emotional and spiritual needs of the whole self.
1) Accept your stress as a natural response to overwhelming stimuli and understand what is causing it rather than ignoring it.
2) Avoid stressors when possible by removing yourself from people, places, or activities that cause stress, or find ways to spend less time with permanent stressors.
3) Reframe problems by focusing on positives instead of negatives to change your perspective and level of stress.
CyberOm - Hacking the Wellness Code in a Chaotic Cyber WorldEC-Council
Learn how to find peace and happiness within you and around you amidst chaos and understanding how the mind-body-energy connection plays a crucial role in the world of Cyber. Mental health and wellness can be the difference between a Cyber professional and a criminal.
Discover the best relaxation techniques that helps to relief from stress. More relaxation techniques resources available @ http://www.YourBestMeditation.com
This document provides information about anxiety and how to live an anxiety-free life. It discusses causes of anxiety, coping strategies like exercise, yoga, meditation and relaxation techniques. It warns that untreated anxiety can worsen to anxiety depression and outlines treatment options like cognitive behavioral therapy and prescribed medication. The key message is that anxiety is treatable and with the right practices one can overcome it.
Time Out - A beginners guide to meditation for self careAndrea Fortuin
This document provides an introduction to meditation for beginners. It defines meditation, discusses who should meditate and why. It offers tips on when and where to meditate, and describes various meditation techniques including breathing, mantra, gazing, sound, and mindfulness meditation. The document emphasizes developing a regular meditation practice and notes that it may take time to overcome challenges like a busy "monkey mind." It encourages experimenting to find techniques that work best for the individual.
This syllabus outlines a course on mindfulness-based stress reduction techniques. The course will teach students about mindfulness and how to use mindfulness meditation, breathing exercises, yoga, and other tools to understand and reduce stress in their daily lives. Over three weeks, students will learn about stress and its effects on the body, different mindfulness techniques, and how to incorporate mindfulness into communication and stress management. The goal is for students to minimize stress and improve their overall mental and physical health.
This document presents a plan for implementing meditation to treat anxiety and depression in primary care based on evidence from the literature. Several high-quality studies and meta-analyses found meditation reduces symptoms of anxiety and depression more than control conditions. The proposed plan screens all adult patients for depression and anxiety, refers those with more severe symptoms for specialty care, and prescribes a 5-minute daily meditation practice for 4 weeks for others experiencing mild to moderate symptoms. Outcomes will be evaluated using standardized anxiety and depression scales at baseline and 4 weeks.
The document discusses various ways to control and manage stress. It begins by explaining what stress is and identifying symptoms of short-term and long-term stress. It then discusses understanding stress and recognizing causes of stress. The document also discusses searching for quick fixes to stress through activities like exercise, meditation, socializing, and focusing on the positive. Finally, it outlines investing in long-term solutions such as keeping a stress journal, sharing thoughts, maintaining a healthy diet, sleeping well, rewarding yourself, and asking for help. The overall message is that there are multiple approaches one can take to better control and reduce stress in their life.
April 2014 uhc wellness newsletter1 stress mgmtBrafton
Stress can negatively impact physical and mental health if not properly managed. The article provides 10 ways to simplify life and reduce stress levels, including recognizing stress symptoms, identifying stress sources, evaluating coping strategies, learning to say no, planning ahead, prioritizing tasks, spending time relaxing, being physically active, getting social support, and practicing relaxation techniques. Implementing some of these strategies can help lower stress levels and improve overall well-being.
The study describes cerebral venous thrombosis (CVT) patients identified from a Mexican multicenter registry of 2000 patients hospitalized for acute cerebrovascular disease between 2002-2004. Of these, 59 (3%) patients were diagnosed with CVT, with most being young (median age 31) and female (female to male ratio of 5:1). The main risk factors identified were puerperium (42% of female patients), oral contraceptive use (18% of female patients), and pregnancy (12% of female patients). Neuroimaging found the longitudinal superior sinus to be the most common site of thrombosis. The 30-day case fatality rate was 3%. Younger age was associated with better functional independence at 30 days.
As principais melhorias e novidades da versão 33895 incluem: regras de preço, segmentação de clientes de acordo com consultas específicas, e entrega agendada de acordo com nova lei. Outras atualizações incluem permitir busca por metadados no seletor de produtos e melhorias nos pagamentos com múltiplos cartões.
Unlikeliest World Series participants since 2000Amos Luis
The 2014 Kansas City Royals are the most unlikely World Series participants since 2000 according to the document. It provides examples of other unlikely World Series teams since 2000 including the 2008 Tampa Bay Rays, 2007 Colorado Rockies, 2005 Houston Astros, 2004 Boston Red Sox, 2002 Anaheim Angels, and 2001 Arizona Diamondbacks. Each team is described briefly along with their opponent and series outcome in 1-2 sentences.
Esta guía se dirige a maestros y padres sobre la educación afectivo-sexual en la primera infancia. Busca promover el desarrollo integral de niñas y niños mediante el establecimiento de vínculos significativos que respeten las diferencias individuales y eviten prejuicios. Reconoce que la sexualidad es parte de la naturaleza humana desde el nacimiento y que los educadores deben orientar a los niños en su desarrollo saludable.
El documento presenta la secuencia didáctica de una docente para una clase de inglés de séptimo grado. La clase abordará temas como el presente simple, preguntas con DO y DOES, y los verbos LIKE y WANT durante 10 semanas. La docente utilizará estrategias como ejercicios escritos, lecturas, actividades lúdicas y recursos TIC. La evaluación será formativa y diagnóstica para mejorar el nivel de inglés de los estudiantes.
This document provides information about Studio 3D, a new division of Davis, Bowen & Friedel, Inc. specializing in 3D renderings and modeling. It describes Studio 3D's services, including exterior and interior renderings, site plans, fly-bys and walkthroughs. It also provides profiles of two computer graphics designers, Eric Camper and Kevin McCoy, and lists representative projects they have worked on involving 3D modeling and animation.
The document describes World Micro's Customer Portal, an online tool that allows customers to view account information, manage consigned inventory, and submit and track RFQs. The portal provides features such as viewing order history, searching and recalling consigned parts, enabling partners to purchase parts, and initiating and managing RFQs through to receiving quotes. The portal is part of World Micro's materials management approach and strategic focus on providing supply chain solutions.
On a Deterministic Property of the Category of k-almost Primes: A Determinist...Ramin (A.) Zahedi
In this paper based on a sort of linear function, a deterministic and simple algorithm with an algebraic structure is presented for calculating all (and only) k-almost primes (where ∃n∊ℕ, 1 ≤ k ≤ n) in certain intervals. A theorem has been proven showing a new deterministic property of the category of k-almost primes. Through a linear function that we obtain, an equivalent redefinition of the k-almost primes with an algebraic characteristic is identified. Moreover, as an outcome of our function’s property some equalities which contain new information about the k-almost primes (including primes) are presented.
Comments: Accepted and presented article in the 11th ANTS , Korea, 2014. The 11th ANTS is one of international satellite conferences of ICM 2014:The 27th International Congress of Mathematicians, Korea. (Expanded version)
Copyright: CC Attribution-NonCommercial-NoDerivs 4.0 International
License URL: https://creativecommons.org/licenses/by-nc-nd/4.0/
Este documento presenta un nuevo sitio web llamado pfplace. Pfplace es una red social que permite a los usuarios ganar dinero compartiendo publicidad. Los usuarios pueden ganar una comisión por la publicidad mostrada a sus amigos y por cuando sus amigos se convierten en clientes de empresas anunciantes. El documento describe el plan de marketing de pfplace, incluyendo diferentes niveles y categorías para los usuarios en función de su actividad y capacidad de atraer nuevos usuarios y clientes.
The document is a script for a short film divided into scenes. In the first scene, a teacher questions student Eddie about a geography topic, which Eddie does not know the answer to. After class, the teacher offers to help Eddie pass his upcoming exam for £100. In the next scene, another teacher notices the first teacher seems stressed. Finally, in the last scene set one year later, Eddie looks at his A-level results and is pleased to see he received ABB grades.
Das führende europäische Fachmagazin für Spinnentiere »ARACHNE« ist das zweimonatlich erscheinende Publikationsorgan der Deutschen Arachnologischen Gesellschaft e.V. (http://www.dearge.de).
Sie umfasst ca. 50 Seiten und befasst sich mit Themen rund um Spinnentiere - mit Ausnahme der Ordnung Acari (Milben) - wobei der Schwerpunkt bei den Theraphosidae (Vogelspinnen) liegt.
V-Kid Knowledge Boost (VKKB) Program HighlightsBV Swami
V-Kid Knowledge Boost (VKKB) Program: Gifting of Education to V-kids
PARD, in its pursuit to promote educational standards through enhancement of competitive spirit among early school going children in rural areas (we call them V-kids who are often denied with the equal opportunities in their up-bringing, study environment and exposure to the competitive world), has been pioneering “V-kid Knowledge Boost (VKKB)” program.
The presentation covers highlights of VKKB programs organized for the last three (3) years.
This document aims to specify the service design of the ARIADNE Portal, and provide a common vision, a user perspective on the functionality, and a framework to identify, discuss and validate the requirements for the underlying technical services. As such, the audience of this document will be both technical and non-‐technical.
Authors: Hella Hollander
Maarten Hoogerwerf
KNAW-DANS
Contributing partners:
Franco Niccolucci, PIN
Julian Richards, ADS
Holly Wright, ADS
Roberto Scopigno, CNR
Massimiliano Corsini, CNR
Frederico Ponchio, CNR
Matteo Dellepiane, CNR
Carlo Meghini, CNR
Dimitris Gavrillis, ATHENA
Guntram Geser, SRFG
El Motorola Defy es un smartphone resistente con una pantalla táctil de 3.7 pulgadas, cámara de 5 megapixeles, y procesador de 800 MHz. Carece de un teclado físico pero incluye teclados virtuales Swype y QWERTY.
Este documento proporciona información sobre la importancia y los beneficios de la lactancia materna. Explica que la leche materna es el alimento óptimo para los bebés y cubre todas sus necesidades nutricionales. También describe los beneficios físicos, psicosociales y económicos de la lactancia materna para la madre, el bebé, la familia y la sociedad. Además, ofrece consejos prácticos sobre cómo amamantar correctamente durante los primeros días y meses de vida del bebé.
This document provides an introduction to NoSQL databases. It discusses that NoSQL refers to non-relational databases that are not based on SQL and are focused on scalability. Some common types of NoSQL databases include column stores, key-value stores, document stores, graph databases, and XML databases. NoSQL databases are designed to handle large volumes of data across many servers and provide high availability with no single point of failure. Common uses of NoSQL databases include distributed systems like social networks where data is highly distributed and needs to be replicated across servers.
Michael Buschmann - Head of Search & Online Marketing, Products & Innovation ...KGS Global
1) The document discusses the 360° Online Marketing Framework presented by Michael Buschmann of Deutsche Telekom AG. It outlines the importance of integrating traffic, conversion, and retention efforts and treating them as an interconnected process.
2) It emphasizes that online marketing success depends on having the right expertise, tools, processes, and organizational structures in place. This includes ensuring IT platforms are flexible and supportive of online marketing goals.
3) Buschmann argues that online marketing must be involved from the early conception phase of products and services to ensure key considerations like SEO, demand analysis, and platform selection are addressed from the start.
6 Key Relaxation Practices To Find Peace And Serenity epic solutions
Reducing stress and anxiety is an effective method for increasing your overall health and well-being. By practicing stress reduction techniques, you are improving your overall quality of life and longevity.
Stress is the body's response to any demand placed on it and can be caused by both external and internal factors. The effects of stress include emotional, physiological, cognitive, and behavioral impacts. While some stress is normal and can be motivating, too much stress without adequate coping resources can negatively impact health and well-being. It is important to learn to manage stress through awareness, reducing stressors when possible, moderating emotional and physical reactions, maintaining physical and emotional reserves, and using stress reduction techniques like exercise, relaxation, and social support.
It's no secret that stress is a major problem in our society. But what if you could use meditation to help alleviate it?
Are you stressed? We know it's a drag. But sometimes, we have to get through it. And the best way to do that is with meditation!
Did you know that meditation has been shown to help reduce stress, lower blood pressure, improve sleep quality and even increase happiness levels? Anxiety, stress and depression can cause a lot of pain. But meditation is a practice that has been shown to help alleviate these symptoms.
Purpose:
That's the idea behind this webinar, which will teach you about the power of meditation for stress relief. Join us as we talk about why meditation is so important, and how it can help you relax and cope with stress in a way that feels good on your body and soul.
Introducing 5 Simple Ways To End Anxiety And panic Attacks. Inside This eBook ,you will discover the topics about focus on your breathing, control your thoughts , relax your body, get some exercise and change your diet.
The document discusses techniques for preventing and stopping panic attacks. It explains that panic attacks are caused by the body's emergency response activating in non-dangerous situations. This causes uncontrolled fear and physical symptoms. Five techniques are presented for interrupting panic attacks: focusing on deep breathing to calm the nervous system; controlling anxious thoughts through meditation; relaxing the tense muscles through progressive muscle relaxation; reducing stress through regular exercise; and improving mood by avoiding foods that can trigger anxiety symptoms or imbalances. Mastering these techniques allows sufferers to gain control over panic attacks rather than feeling controlled by them.
The document provides information about stress, anxiety, relaxation techniques, and tips for managing stress and getting better sleep. It discusses that stress is the body's response to demands and can have both positive and negative effects depending on how one copes. Anxiety is a lingering feeling of apprehension that is often from an unknown source. Fundamentally, how one interprets and reacts to stressful situations matters more than the situations themselves. The document then gives various tips for reducing stress through relaxation, communication, organization, and lifestyle changes. It also provides details on relaxation techniques like meditation, imagery, diaphragmatic breathing and the quieting reflex.
It haunts me a lot after seeing my clients being nervous to enter my chamber; the role of a counsellor is nothing but to increase the life skill of living that they lack.
Managing occupational stress by mannilou m. pascua part 2Mannilou Pascua
This document discusses common stress symptoms and effects of stress on the body, mood, and behavior. It also provides strategies for managing stress, including identifying stressors, building relationships, exercise, relaxation, getting help from professionals, and controlling situations, pacing yourself, opening up to others, relaxation techniques, getting better sleep, talking to others, stress reduction methods, having fun, and optimizing nutrition. Stress that is left unchecked can contribute to health problems like high blood pressure, heart disease, obesity, and diabetes.
Stress can be caused by external pressures from the environment or internally. It is neither good nor bad, but a natural response to demands placed on us. There are three main types of stress: acute, episodic, and chronic. Signs of stress include sweating, nausea, and irritability. If not managed, stress can lead to issues like anxiety, depression, heart disease, and skin problems. Effective stress management tools include exercise, sleep, hobbies, and meditation. Therapy, religion, and nature can also help reduce stress. Modern life brings additional stressors such as financial issues, work pressures, and relationship challenges. Learning to prioritize and set boundaries can help manage stress from these sources.
Top 5 Effective Ways for Students to Reduce Stress and Improve WellbeingNature Relaxing
Students face a multitude of stressors, but there are many effective ways to reduce stress and improve wellbeing. Here are the top five practices:
Exercise regularly: Exercise can help to reduce stress and improve mood, so aim for at least 30 minutes of moderate exercise each day.
Practice mindfulness: Mindfulness meditation and other practices can help to reduce stress and promote a sense of calm and relaxation.
Get enough sleep: Lack of sleep can exacerbate stress and anxiety, so aim for 7-9 hours of sleep each night.
Eat a healthy diet: A balanced diet can help to reduce inflammation and support overall health, reducing stress levels.
Socialize and connect with others: Social connections can provide a sense of support and community, contributing to overall wellbeing.
It's important to prioritize self-care and incorporate these practices into daily life. Small changes can add up to make a big difference in reducing stress and improving wellbeing. By making self-care a priority, students can better manage stress and thrive in their academic and personal lives.
This document provides information from a chiropractic care website about various natural health techniques and practices. It recommends continuing naturopathic techniques from previous levels such as dry skin brushing and colon health. It also discusses the importance of proper breathing from the stomach area rather than the chest for health benefits. Meditation and using positive affirmations are suggested to improve mental wellness. Finally, it mentions assessing goals and values, removing emotional blockages, maintaining overall health balance, and doing cleanses/detoxes to remove parasites.
Stress is the body's response to pressure or threats that make one feel emotions like frustration, anger or nervousness. Common causes of stress include big life changes, worries, feeling a lack of control, and feeling overwhelmed. The document provides eight tips for managing stress: 1) Identify stress sources, 2) Practice the 4 A's of acknowledging, accepting, addressing and adapting, 3) Get regular exercise, 4) Connect with others, 5) Make time for fun and relaxation, 6) Manage time better to achieve balance, 7) Maintain an overall healthy lifestyle, and 8) Learn techniques to relieve stress in the moment like deep breathing. Maintaining balance is emphasized as the key to managing stress.
The document discusses how stress affects our bodies and minds, providing background on the sympathetic and parasympathetic nervous systems. It notes that stress costs the U.S. healthcare industry $190 billion annually and impacts many areas of life. The problems start when our sympathetic system stays constantly activated without allowing our parasympathetic system to return us to balance. Meditation helps manage stress by allowing us to recognize thoughts causing stress and change our responses to difficult situations. The document provides tips for getting started with meditation and dispels common myths.
The document discusses how stress affects our bodies and nervous systems. It explains that stress is caused by an overactive sympathetic nervous system and underactive parasympathetic nervous system. This leads to a cycle of increased stress without release or balance. The document then describes how meditation can help manage stress by allowing the parasympathetic nervous system to activate and return the body to homeostasis. It also provides tips on how to start a meditation practice.
This document discusses strategies for managing stress. It defines stress and identifies its physical, behavioral, emotional, and cognitive effects. It notes that stress becomes problematic when there is too much stress and not enough resources to cope. The document recommends becoming aware of personal stressors and reactions, challenging exaggerated thoughts about stressors, managing stress through exercise, diet, sleep and social support, and using stress in a way that motivates rather than overwhelms. The overall message is that stress can be harnessed to achieve excellence when managed effectively.
This document provides information and techniques for calming oneself, including regulating emotions and relaxing the body and mind. It discusses how anger activates the primitive brain and sympathetic nervous system. Several calming techniques are described such as diaphragmatic breathing, awareness breathing, relaxation exercises that involve tensing and relaxing muscles or focusing on breathing, and meditation. Listening to calm music and stimulating certain brain waves is also suggested as a calming method. Overall the document offers a variety of strategies for soothing oneself and reducing stress and anger through breathing practices and relaxation.
Stress is the body's response to demands placed on it and can be caused by both good and bad experiences. When stressed, the body releases chemicals that provide extra energy, which is beneficial for dealing with physical danger but can be harmful if the stress has no physical outlet. Stress can affect both the body and mind, causing tiredness, sickness, and inability to think clearly. There are various ways to manage stress, including exercise, eating healthy, relaxation techniques, positive thinking, getting enough sleep, and seeking help when needed. Lack of sleep can exacerbate stress and cause issues like depression, anxiety, slower metabolism, and irritability.
This document provides information about managing stress, including what stress is, common causes of stress, and whether stress can be harmful. It then offers several strategies for reducing stress, such as managing time effectively, practicing relaxation techniques like deep breathing, muscle relaxation exercises, and maintaining a healthy work-life balance. The key message is that learning to recognize the signs of stress and developing skills to handle it through relaxation can help improve both physical and mental health.
This document outlines a 9-session mindfulness wellbeing workshop. The workshop introduces mindfulness practices like attention and awareness of the present moment. It defines mindfulness as non-judgemental focus and attention on the here and now. Sessions cover topics such as automaticity, acceptance, compassion, and integrating mindfulness into healthy choices. Participants are encouraged to practice mindfulness exercises like the body scan daily to cultivate awareness and presence.
3. 3
A NOTE FROM THE AUTHOR
Welcome!
This practical guide is designed to show you quick and
easy steps on how to use techniques from relaxation
therapy in everyday life.
It is not always easy to maintain a stress free lifestyle.
With today’s hectic lifestyle, we are often focussed on what
to do with our time, always alert, keeping up with deadlines
and in need of simple and practical solutions to help us
relax.
The key word is practical.
When we are in a relaxed state of being, we are at our
fullest and best state. Our body is no longer drained, our
energy is at its peak, and the mind is running smoothly and
clearly.
As we relax, we begin to really take control over our Self.
With time and practice, relaxation can be a normal and
healthy part of your life.
Enjoy the journey!
4. 4
WHAT YOU NEED TO KNOW BEFORE
YOU BEGIN
The Stress Epidemic
Stress is epidemic in the western world. Over two-thirds of
office visits to physicians are for stress related illness.
Stress is a major contributing factor either directly or
indirectly, to coronary artery disease, cancer, respiratory
disorders, accidental injuries, cirrhosis of the liver and
suicide; the six leading causes of death in the United
States. Stress aggravates other conditions such as multiple
sclerosis, diabetes, herpes, mental illness, alcoholism, drug
abuse, and family discord and violence.
The stress epidemic is an extremely costly one. The
medical costs alone have been estimated in the United
States at well over 1 Billion dollars per year. Stress costs
industry approximately 150 billion dollars per year in
increased health insurance outlays, burnout, absenteeism,
reduced productivity, costly mistakes in the office and on
the shop floor, poor morale, high employee turnover, as
well as family, alcohol and drug related problems.
Stress: The Silent Killer
Stress is a state of tension that is created when a person
responds to the demands and pressures that come from
work, family and other external sources, as well as those
that are internally generated from self imposed demands,
obligations and self-criticism.
Stress is both additive and cumulative. It adds up over time
until a state of crisis is reached and symptoms appear.
These symptoms may manifest themselves psychologically
as irritability, anxiety, impaired concentration, mental
confusion, poor judgment, frustration and anger. They may
appear as physical symptoms. Common physical
symptoms of stress include: muscle tension, headaches,
low back pain, insomnia and high blood pressure.
5. 5
Untreated, these symptoms may lead to physical illness
and sometimes death.
What if you could learn a few simple and completely
natural techniques that would make all the difference to
your stress levels?
How much better do you think you will feel as you learn to
control your mind and body to release stress?
6. 6
WHAT IS RELAXATION THERAPY?
Relaxation therapies give the body/mind the chance to do
its own healing.
The body and mind can heal itself given the right
conditions.
Relaxation therapy restores harmony and helps to create
these conditions for optimum living. It is the releasing of
physical and mental tensions. Some people need help and
training to understand how to release the physical and
mental tensions.
Relaxation therapy has a range of techniques to create a
profound level of relaxation and through them, into an
enhanced psychological integration.
Some of the methods and techniques go back thousands
of years, while others are still being developed. But they
are all based on the effect that the mind has on the body.
Relaxation therapies are non-intrusive and gentle and can
help treat Arthritis, asthma, anxiety, depression, high and
low blood pressure, mental and physical problems caused
through stress and panic attacks.
7. 7
HOW CAN I USE RELAXATION THERAPY AT HOME?
Essentially, Relaxation therapy is a series of techniques
taken from various natural therapies to induce natural
relaxation and to calm away any unnecessary stress that is
stored in the body and mind.
These techniques are often very easy to do, provided that
you have the correct steps to follow and make use of them
when you can.
It is so easy to believe that each day is far too busy to in
cooperate any of these techniques into your daily life. With
all the things listed on our ‘To Do’ list, it can be one of the
last things that we think we will need (or have time) to do.
The first step to learning to use Relaxation therapy, is to
taking a chance to try it out. By ignoring our Self, we are
giving the signal that that we are not worth the time to
improve our health, we are not worth a small amount of
time to heal or to relax. Do you really feel this way? It is
important to realize that you should be part of the ‘To Do’
list along with all the other points. You are worth a small
amount of time to restore your energy so you can achieve
your best and feel physically strong at all times.
The second step is to understand that many of these
techniques are not time consuming. All it takes is a few
adjustments to your daily routine to give your Self a
minimum of half an hour a day, which can be spread out
during the day. This is not a huge or unrealistic amount of
time to spend when you think of the good short term and
long term results.
Relaxation therapy is an enjoyable way to relax and a very
personal to each person. What will work for you might not
work for someone else. However, this guide will show you
8. 8
techniques that have been very successful to a wide range
of people.
Many people tend to assume that Relaxation therapy is
mainly a massage based therapy. This is not true. There
are many forms and techniques that do not involve
massage therapy. This will give you the opportunity to do
these techniques alone and during a time that is
convenient to you.
With all this said, we now come to the practical aspects of
using Relaxation therapy at home.
The following points are a few tips to help you use
Relaxation therapy at home and to gain a good routine:
*Step 1: What times of the day is suitable for you?
Remember, a minimum of half an hour is an ideal amount
of time to spend throughout the day for your relaxation.
Most people find that the best times are first thing in the
morning, during the lunch hour, last thing at night. Write
down which times are best for you. Please keep in mind
that you should be in a quiet and undisturbed environment
where you can relax. Try to keep the same times each day
if you can to adjust your body and mind.
*Step 2: Pick one exercise a day to try
This book offers several techniques to use. To start, pick
one of these techniques to practice during the day. It is
hard to know at first if this technique suits you, but with
time you will soon find out if you like this technique.
*Step 3: Be patient
Like everything new, it does take patience to get used to
this new addition to your routine. Do not be too hard on
your Self if you find it difficult at first, just take a deep
breath and try to enjoy each step.
*Step 4: Practice makes perfect!
9. 9
In no time, you will automatically ease into your routine and
feel the results. With practice, these techniques are easy
and you will be able to make your own adjustments and
additions to it.
*Step 5: Increase your time
If possible, you may wish to take this further and expand
your time duration of using these relaxation techniques.
All the techniques provided are complete and very simple.
If you wish to explore more techniques or to be provided
with a personal relaxation program or session, please
contact the author.
Relaxation therapy can be easily used at home. However,
many people feel that by visiting a Relaxation therapist,
there is additional support and information to begin the
journey to inner calm.
WHAT CAN A RELAXATION THERAPY
CONSULTATION PROVIDE?
This is a wonderful chance to try these techniques and
additional techniques in a safe and confidential
environment.
Every consultation is a chance to discuss your needs with
a qualified therapist. Through discussion, the therapist is
then able to adjust techniques and information to suit the
client.
10. 10
RELAXATION THERAPY TECHNIQUES TO USE AT
HOME
PROGRESSIVE MUSCLE RELAXATION
For this technique, you will need to be lying down. This is a
wonderful technique to use especially when you are going
to sleep. It uses the tension and relaxation of the muscles
to achieve a subtle and effective stress relief sensation.
Place: Find a quiet room where you can work undisturbed.
Position: To learn progressive relaxation, all parts of your
body must be comfortably supported. Find a bed, a couch,
or a recliner.
Clothing: Wear loose clothing.
Time: Designate about fifteen minutes daily. Try to
schedule a fixed time every day so you won't forget to do
your progressive relaxation.
Focus: Try to focus on the particular sensations that come
from letting go of tension.
Directions (you may want to record this on a tape to play):
Lie or sit in a comfortable position. I'm going to ask you to
tense and relax various parts of your body. When I say
TENSE, I'd like you to tense that body part. When I say
RELAX, I'd like you to let go of all tension. Try to focus on
one body part at a time.
Get in touch with your breathing. Breathe out, breathe in.
Imagine that as each body part is relaxed, all tension is
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gone. TENSE your toes. RELAX. TENSE your knees.
RELAX. TENSE your right leg. RELAX. You should feel
your whole leg relaxing and settling into the floor. TENSE
your left leg. RELAX. Now TENSE your buttocks. RELAX.
Press your lower back against the floor. RELAX. TENSE
your stomach. RELAX. TENSE your rib cage. RELAX. Feel
the tension gone in your lower body.
Push your shoulders back. RELAX. Pull your shoulders
forward. RELAX. Now work on your arms. Make a fist with
one hand. RELAX. TENSE that upper arm. RELAX.
TENSE that whole arm. RELAX. Make a fist with the other
hand. RELAX. TENSE that upper arm. RELAX. TENSE
that whole arm. RELAX.
Now let's work on your face and head. Clench your jaw.
RELAX. Open your mouth wide. RELAX. Grimace. RELAX.
Scrunch up your whole face. RELAX. Eyes closed. RELAX.
Eyes wide. RELAX. Now feel all the tension gone from
everywhere in your whole body. Keep breathing. Breathe
out. Breathe in. Feel completely relaxed.
SIMPLE MEDITATIONS FOR RELAXATION
For all meditation exercises:
Place: Find a quiet room where you can work undisturbed.
Position: There is a choice of positions. You may want to
sit cross legged on a cushion (floor), sit with your back
straight and legs extended in front of you (floor), sit in a
straight chair with your legs firmly on the ground. With all
positions, keep the spine straight. If needed, use the wall to
support your back for floor positions.
Clothing: Wear loose clothing.
Time: Designate about five to ten minutes.
Focus: Try to focus on your breath, or a spot in between
your eye, known as the third eye.
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MEDITATION 1: WATCHING THE BREATH
After the preliminaries, concentrate on the tip of your nose,
and feel the breath going in and out.
To help your concentration, you can count every out-breath
as one, and count from 1 to 10. When you arrived at 10,
simply start at 1 again. All the attention is with the feeling of
the nose and the counting, nothing more, nothing less.
Regularly check your Self if you are still concentrated, do
not get angry when distracted, simply return to counting
from 1.
Just before the end of the session, release the
concentration on the counting and the tip of your nose, and
simply be aware of how you feel for a minute or so.
Then dedicate the positive energy of the session to
whichever goal you like, use for example above prayers.
MEDITATION 2: MELTING BUTTER
It slowly melts, and wherever it runs down over your body,
all stress and tension in the body disappears. Very slowly
the butter flows over your forehead, all muscles relax...
It runs down over your eyes and cheeks..., and your whole
face relaxes. Along the back of your head... your neck...
shoulders; feel how much tension is there and let it go....
Arms and hands.... the chest.., belly.... Along the spine,
the entire back relaxes...your legs and feet... The entire
body is covered in golden butter and you radiate health.
Go over the whole body again and breathe out all the
remaining stress.
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MEDITATION 3: ELIMINATING PAST AND PRESENT
Rest the hands, palms down on the legs and watch the
breath
When the mind wanders off to thoughts of the past, gently
tap your left leg
When the mind wanders off to thoughts of the future, gently
tap your right leg.
Whenever a thought arises, mentally note "memory" or
"fantasy", and then return to the breath.
MEDITATION 4: WATCHING THE SENSES
Focus the attention to your breath and sensory
experiences.
Whenever you notice something, mentally note: "feeling",
"hearing", "tasting", "smelling", "touching".
Note the senses, but do not start talking with yourself, only
note the experience and go back to the breath.
MEDITATION 5: BODY OF LIGHT
Visualize above the crown of your head a white ball of light,
somewhat smaller than your head. It has no real form and
is pure white energy. Do not concentrate on details, just try
to feel it is there.
Imagine that the light embodies all the pure love of the
universe, the accomplishment of the highest potential of
living beings.
Visualize the ball becomes smaller, about the size of your
thumb, and it enters the crown of your head, and descends
to the level of your heart.
Now the light expands and fills your entire body. All the
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material of the body dissolves into light. What remains is a
body of light without shape.
Concentrate on the feeling this light-body gives, all
problems and negativities are gone, only peace and
happiness is left.
When distracting thoughts arise, simply dissolve them in
the light.
CHANGE YOUR THOUGHTS
Every thought has a positive or negative reaction to our
body. So imagine how your body feels after every bad
thought you think of.
The good news is that we have the ability to control our
thoughts. We have the choice to think positive thoughts
and train our Self to see the positive side to every situation.
It might sound difficult, but by using affirmations, we can
slowly alter the negative patterns in our mind.
What are affirmations? Affirmations are positive statements
that are repeated to our Self (aloud or in our mind) to align
our positive mind. These statements usually start with the
words “I am” as a way of confirming our Self to the positive
information.
Choose a simple affirmation that you can use daily to relax
your Self when you feel you are becoming stressful.
A few examples:
I am now calm and relaxed
I am able to cope with any situation
I am strong and confident
Pick a statement that appeals to you.
The next time you are feeling tense, repeat this statement
in your mind and use deep breathing. This can be done
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anywhere… on the train, in your car, in a meeting… It is a
subtle way to use relaxation without anyone even noticing!
The effect is that your body and mind will automatically
respond to this positive thought and produce a much more
relaxed and calm sensation.
ABOUT THE AUTHOR
For many years, Linda has been interested in Holistic living
and natural health.
Through her experiences abroad and living in many parts
of the world, including the Middle East, Africa and Europe,
Linda has enjoyed exploring a wide range of Holistic
practices from different cultures.
Linda's love for natural health first began in 1996, when
she joined a meditation class and natural health clinic.
Linda began her work experience with experienced natural
health therapists in many areas of natural health. In 2001,
Linda began her own personal journey and commitment to
Spiritual and Holistic living.
She graduated with various diplomas in Professional
Relaxation therapy, Bates Method, Level 2 Chios Energy
Field Healing and Traditional Chinese Massage. Many of
these techniques may be used in Relaxation therapy and
Stress management.
Linda is fully insured and a member of Association of
Holistic and Complementary Practitioners (PAHCP), which
requires training, ethics, code of conduct and continued
education.
Linda is also a member of Associated Stress
Consultants and British School of Yoga Associate.
Although Linda has many interests in various natural health
therapies, Relaxation therapy and Stress management is
her main focus.
16. 16
Linda continues to expand her knowledge and education.
She is currently studying to become a Master Chios
Energy Teacher.
Other interests include poetry, reading, travel, yoga and
writing for various websites on relaxation therapy.
To contact Linda: lindakleida@gmail.com
SPECIAL OFFER TO THE
READER:
ONE FREE SESSION WITH
THIS BOOK.
Please email and mention this offer and the book.
Contact Linda today to take advantage of this offer:
lindakleida@gmail.com