Shamash Alidina 
Become More Relaxed In A Day For Dummies [PDF ebook] 

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

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.