To Improve Your Memory, Concentration & More
Julie Lusk, M.Ed., E-RYT-500
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Details 30 Scripts for Relaxation, Imagery and Inner Healing – Volume 1
30 Scripts for Relaxation, Imagery and Inner Healing – Volume 1
by Julie Lusk
- Are you looking for a handy relaxation, imagery and meditation book for stress relief?
- Do you want to get the most out of relaxation, imagery, and meditation?
- Do you want to help yourself and lead others with these scripts for relaxation, imagery, visualization & more?
Finally. The perfect book!
Are you looking for a handy relaxation, imagery and meditation book for stress relief?
Here's the perfect book!
Help yourself and lead others with these scripts for relaxation, imagery, visualization & more.
Easy-to -follow scripts are here to
* Achieve deep, positive relaxation
* Benefit from stress relief
* Healing guided imagery
* Awaken intuition
* Increase self growth and understanding.
CLICK the blue title link above to find out more...
Are you looking for a handy relaxation, imagery and meditation book for stress relief?
Here's the perfect eBook!
Help yourself and lead others with these scripts for relaxation, imagery, visualization & more.
Easy-to -follow scripts are here to
* Achieve deep, positive relaxation
* Benefit from stress relief
* Healing guided imagery
* Awaken intuition
* Increase self growth and understanding.
CLICK the green title link to find out more...
♥ Customer Rating from Barnes and Noble ♥
Perfect for Meditation
“I use this book at work to run meditation groups. It is very diverse so that I have many choices to chose from based on my client population. I had another copy of it but used it so much it finally fell apart, this is a replacement.” Posted July 28, 2009, 10:44 AM EST
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Easy-to -follow scripts are here to help you
- Achieve deep, positive relaxation
- Benefit from stress relief
- Healing guided imagery
- Awaken intuition
- Increase self growth and understanding
Table of Contents for 30 Scripts for Relaxation, Imagery, and Inner Healing
Volume 1
by Julie Lusk
Whole Person Associates
Becoming Relaxed
Feeling calm, relaxed, and centered is a foundation for any guided meditation. In fact, relaxation is healing in and of itself.
Physically relaxing the body first, before using guided imagery, increases people’s ability to concentrate and allows their minds, hearts, and spirits to be more open to the meditation. A feeling of harmony often results.
For many people relaxation is a new experience. It is important that people practice the physical form of relaxation and spend ample time with it until feeling relaxed becomes natural and easy.
The exercises in this section focus on physical relaxation. Use them on their own or combine them with an imagery exercise from one of the other sections.
- Progressively Relaxing while Sitting in a Chair
Designed for people sitting in chairs, this progressive relaxation exercise focuses on tensing and relaxing the different muscle groups. (20 minutes) - Breathing for Relaxation and Health
Effective relaxation requires proper breathing. In this script, participants concentrate on their breathing by focusing on what their bodies are doing as they take in deep breaths, hold them, and slowly exhale. (10 minutes) - 1 to 10
In this brief script, participants lie on their backs and tense their muscles as they count from 1 to 10, then release the tension as they count back down to 1. (5 minutes) - The Magic Ball
In this visualization script, participants imagine they each possess a magic ball that travels over, under, and through their bodies, relaxing their muscles as it goes. (20 minutes) - Total Relaxation
An eclectic introduction to some of the most popular relaxation techniques, Total Relaxation includes breathing, progressive relaxation, visualization, and body scanning. Use a part or all of this script as a short relaxation exercise prior to a guided meditation in one of the other sections of the book. (10 minutes)
Nature and the Environment
Being connected to the natural world–the ocean, forest, sky, and mountains–is for most people both relaxing and healthy. The guided meditations in this section help people find their connection with the natural world and thereby learn about forgiveness and love.
Note: Before beginning any script, describe to the participants what images you will use. If they make anyone feel uncomfortable, select an alternate script.
- The Sea
In this script, participants relax by taking an imaginary journey along a beach, listening to the birds and waves and watching a brilliant sunset. (5 minutes) - Simply Sailing
In this script, participants imagine setting sail from a quiet dock, experiencing the sea with all its beauty and challenges, and reaching an island paradise. They are invited to release unnecessary personal ìbaggageî and return to the dock with a newfound energy. (25 minutes) - A Day in the Life of Another Creature
In this relaxation and visualization script, participants let go of tension and then explore the wildlife found around a pond, first through the perspective of an animal or insect, and then from the human perspective. (20 minutes) - The Beach
In this script, participants imagine they are on vacation, strolling along a quiet ocean beach, free of the usual daily pressures and hassles. (5 minutes) - Flying with the Eagle
In this script for kids (and for the young-at-heart), participants leave their homes through a secret door, travel to the forest of a magnificent Mother Eagle, and go for a ride on her back. (15 minutes) - Oak Creek
In this script, participants experience and feel a personal connection with the energy and the healing power of the earth and sky. (10 minutes) - The Night Sky
In this script, participants imagine looking at the stars of a clear night sky and feeling their minds expand into the infinite expanse of space. (8 minutes) - Ocean Waves
In this script, participants dissolve their worries and troubles by imagining they are listening to the rhythm of the ocean waves. (12 minutes)
Inner Answers
Taking the time to regularly explore and reflect upon the inner world of intuition, feelings, and thoughts can be uplifting and is a sure path to personal, emotional, mental, and spiritual growth.
The guided meditations in this section help people get in touch with their intuitive inner selves so that they may find answers to lifeís questions from within.
- Your Inner Adviser
In this meditation, participants have a conversation with their inner advisor to develop their intuitionómaking decisions based on gut feelings rather than on reactions to social influence. (18 minutes) - Fortune Cookies
In this script, participants tap into their intuitive selves by imagining that they are reading messages contained in fortune cookies. (12 minutes) - Your Inner Child
In this script, participants get to know, communicate with, and learn from their inner child. (5 minutes) - Time Travel: So What Do You Want to Do for A Living?
In this script, participants imagine the future to discover potential career paths and living conditions. (20 minutes)
Healing
Integrating the mind, body, emotions, and spirit opens up vast inner resources of intuition, wisdom, and personal power.
So many of us live as if fragmented–thinking of one thing, saying something else, acting one way publicly, while feelings, moods, and emotions provide a constantly changing and inconsistent undertow.
The guided meditations in this section focus on using the mind to heal the body and emotions and to bring thoughts, words, actions, and feelings into harmony and alignment.
- Love, Joy, and Optimism
In this guided meditation, participants journey down a private path; encounter their own personal guide and shadow; feel love, joy, hope, and optimism; and learn to accept themselves no matter what is going on in their lives. (30 minutes) - Healing Yourself and the Universe
In this script, participants relax and feel protected as past hurts and negativity are released and forgiven through the experience of being surrounded by a healing, loving light. (20 minutes) - Sun Meditation for Healing
In this script, participants experience the healing power and energy of the sun as they imagine it warming and relaxing them. (5 minutes) - Vitamin T Imagery
In this script, participants absorb Vitamin T, the nurturing nutrient found in healthy touch, by imagining they are receiving a massage. (18 minutes) - Food for Thought: Imagery for Weight Control
In this script, participants learn to think differently about food, about dieting, and about themselves by stimulating their ability to make informed choices. This script is designed to take the struggle out of weight loss and weight maintenance while increasing the joy that should accompany positive changes. (15 minutes) - Breastfeeding
In this guided meditation, mothers visualize the miraculous nursing process while nursing their babies. (10 minutes)
Personal Growth
Using imagery to encourage self-esteem, offer positive affirmations, focus on personal growth and development, and increase people’s ability to imagine sights, sounds, and other physical sensations are the main goals of these guided meditations.
- Addiction to Wellness
In this script, participants seek physical, mental, psychological, and spiritual wellness. Positive self-esteem is nurtured. (10 minutes) - Body Image Visualization
In this visualization script, participants picture their own body images and practice positive affirmations to promote self-esteem and inner beauty. (25 minutes) - OM Visitation
In this script, participants meditate on the word ìOMî to help them connect with people they love, but who are far away. (5 minutes) - The Blue Period
In this empowerment script, participants observe their lives to discover trends and patterns that are occurring. This script parallels the way an art historian might look at a painterís life. For example, Picasso had his Blue Period, Pink Period, Cubist Period, and a dozen other periods throughout his life. Your life passes through phases as well. (20 minutes) - You Are a Child Again
In this script, participants imagine they are children again. Children who have fun playing and moving, are confident and self-assured, and unconditionally loved. (5 minutes) - Flower Meditation
In this visualization script, participants increase their ability to imagine seeing, touching, smelling, and feeling. (20 minutes) - A Meditation of a World Vision
In this guided meditation, participants experience their connection to the life-force of the universe by lying on the ground and imagining the earth ís energy coming through them. (15 minutes)
Are you looking for a handy relaxation, imagery and meditation book for stress relief?
Here's the perfect book!
Help yourself and lead others with these scripts for relaxation, imagery, visualization & more.
Easy-to -follow scripts are here to
* Achieve deep, positive relaxation
* Benefit from stress relief
* Healing guided imagery
* Awaken intuition
* Increase self growth and understanding.
CLICK the blue title link above to find out more...
Are you looking for a handy relaxation, imagery and meditation book for stress relief?
Here's the perfect eBook!
Help yourself and lead others with these scripts for relaxation, imagery, visualization & more.
Easy-to -follow scripts are here to
* Achieve deep, positive relaxation
* Benefit from stress relief
* Healing guided imagery
* Awaken intuition
* Increase self growth and understanding.
CLICK the green title link to find out more...
Details 30 Scripts for Relaxation, Imagery and Inner Healing – Volume 2
by Julie Lusk
30 Scripts for Relaxation, Imagery and Inner Healing provides
- Reliable ways to relax, get stress relief and boost your energy
- Ways to look inside yourself so you can make valuable, well-informed decisions.
- Uncover a powerful resource – our intuition and instincts
- Safely benefit from your true feelings
Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK on the blue title link above to find out more...
Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK the green title link to find out more...
30 Scripts for Relaxation, Imagery and Inner Healing is packed full of
- Fresh, easy-to-follow relaxation scripts
to use personally or with others - Designed for professionals and semi-professionals
- Includes strategies for stress relief and relaxation training exercises
- Progressive muscular relaxation
- Breathing techniques
- Creative visualization
- Guided imagery and guided meditation
Benefit now – Buy now
- Discover answers you’ve been searching for
- Benefit from the power of relaxation to heal
- Manage your feelings smoothly
- Gain personal power and peace
Table of Contents: 30 Scripts for Relaxation, Imagery & Inner Healing – Vol. 2
Julie Lusk
Whole Person Associates Publisher
Becoming Relaxed
The cornerstone of all guided imagery work lies in the ability to relax the body, mind, and emotions. This is true whether you would like to awaken your intuition, communicate with your inner guide, connect with nature, or benefit from the healing visualizations. You will be wasting your time if you don’t relax first.
Practice the following exercises until you become comfortable doing them. The method used for relaxing isn’t important; being able to relax is. Relaxation opens the door to your inner resources. Try out each exercise several times and choose the ones that work best for you.
After you’ve mastered the relaxation exercises, explore the different types of guided visualizations in the other sections of this book, or of those from volume 1.
- Relaxing while Lying Down
Learn to lie down and relax by alternately tensing and relaxing all muscle groups and by mentally releasing tension. (10 minutes) - Expanding and Contracting
This short relaxation exercise, performed while lying down, combines progressive relaxation with breathing and body scanning techniques. (4 minutes) - Magic Carpet Ride
This deep breathing exercise works well for people who have difficulty with relaxed breathing. (15 minutes) - Threshold Relaxation
In this exercise, you will slightly tense a specific part of their body until it begins to feel tense. Once tension is felt, it is held a moment and then relaxed. Threshold Relaxation teaches participants to be sensitive to small changes in the body. Through practice (several times a day at first) the body learns what relaxation feels like in each muscle and how to regulate itself in automatic and unconscious ways. (12 minutes) - Heavy
This script helps you experience the freshness of spirit and calmness of mind that results from passive attention to the rhythm of their breathing and the relaxed heaviness in their hands and feet. (15 minutes) - Warm
This autogenic relaxation routine asks participants to gently focus on warmth spreading through their bodies, bringing complete relaxation and a sense of personal peace and renewal. (15 minutes) - Relaxation Training for Children
This entertaining relaxation script is perfect for children (and adults) because it teaches them how to tense and relax their muscles while utilizing their fantasy and imagination skills. (12 minutes)
Nature and the Environment
This section contains a variety of guided meditations that will help deepen your ability to relax and sharpen your ability to visualize, whether you visualize by using your imagination to see, feel, smell, or hear the scenes described. When you practice using all your senses, your experience will be enriched.
Getting in touch with nature is soothing, inspiring, and healing. To get the most out of these visualizations, first take the time to thoroughly relax. Remember to briefly describe the content of the guided visualization to the people you are working with. If a particular setting makes anyone uncomfortable, select a different script.
- Finding Your Own Sacred Place
Participants are gently guided into a relaxed state of being and then given instructions for discovering and exploring a comfortable, personal sacred place. (20 minutes) - Mountain Tops
A mountain top is the setting for this relaxing journey to relaxation and renewal. (8 minutes) - Caribbean Vacation
This guided meditation promotes inner peace, beauty, renewal, and release of negativity. Participants are encouraged to feel connected and grounded to the universe. (10 minutes) - Mighty Pine
Participants take an imaginary walk into a grove of trees to find a mighty pine tree from which they draw strength and energy. (10 minutes) - Listening to Mother Earth
This script can help participants experience their connection to Mother Earth and learn from her wisdom. (5 minutes) - Flying
This script begins with a relaxation exercise that emphasizes the feelings of heaviness and lightness to help participants more fully experience the imagery of flying. (20 minutes) - Hot Tubbing
Participants experience feelings of peace and understanding by imagining they are lounging in an outdoor hot tub. (5 minutes)
Inner Answers
Using the guided imagery exercises in this section will help you listen to what you already know. In other words, you will awaken your intuition to help you be consistent and in alignment with your own inner, individual truth.
These scripts are written to unlock your creative potential, provide you with insights, help you see patterns and possibilities, and understand yourself better. In order for this to happen, it is crucial to relax your body and quiet your mind first. So be sure to use a relaxation exercise whenever you are instructed to do so.
Read Awakening Intuition by Frances E. Vaughan for more information about accessing your intuitive self.
- Cruise Meditation
This script helps participants receive special messages from their own personal inner guide. (8 minutes) - Imagery for Nurturing Your Inner Child
In this guided imagery, each participant is invited to meet and lovingly nurture his or her inner child. (10 minutes) - Your Private Space
This visualization works well with individuals in weight classes and in other classes dealing with the need for boundaries, protection, positive body image, healing, and unconditional love. (15 minutes) - Body, Mind, Soul
Help your clients get in touch with their body, mind, and soul while they increase personal awareness and create personal strength and well-being. (8 minutes) - Visiting Your Heart’s House
In this script, participants equip themselves to meet lifeís challenges by receiving insightful and helpful gifts from an ancient chest located in their heart’s house. (18 minutes)
Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK on the blue title link above to find out more...
Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK the green title link to find out more...
Healing
The mind and body are one, and what you believe and feel are reflected in your body. Sometimes your thoughts may lead to illness, aches, and pains; and other times, they can lead to exhilarating feelings of joy, pleasure, and peacefulness. Likewise, the condition of your body and the way it is feeling affect your thoughts. This is why it is impossible to worry when you feel relaxed.
Much of the benefits derived from the following healing imageries come from the necessary first step of calming and centering the body and mind. Therefore, it is important to perform a relaxation exercise whenever a script calls for one. Read the works of Bernie Siegel, Jeanne Achterberg, Joan Borysenko, Patrick Fanning, and Deepak Chopra for an in-depth look at how and why healing imageries work.
- Healing Firemen
This visualization was developed for aiding in the healing process for any illness. It is particularly well-suited for cancer patients who are receiving radiation treatment or taking drugs. (12 minutes) - At Peace with Pain
This visualization is designed to help meet the challenge of severe and persistent pain. It relies on the paradox of acceptance and surrender as a way of gaining power, not of giving up. (20 minutes) - Pond of Love
In this script, participants sit beside an imaginary pond that radiates love. Endless variations can be created by substituting different characteristics and virtues radiating from the pond. For instance, the pond may be full of peace, understanding, or forgiveness. You may also want to let participants choose the characteristics on their own. (8 minutes) - Inner Smile
This gentle relaxation exercise has its roots in Zen meditation and will leave participants feeling inner harmony and happiness. (10 minutes) - Thoughts Library
This script can help participants control wandering, stressful, distracting thoughts by having them exchange these thoughts for relaxing ones. Participants visualize putting away unwanted thoughts in a book with vinyl see-through pages and then opening up another imaginary book to experience a relaxing and beautiful ocean scene. (15 minutes)
Personal Growth
Many people find it hard to make decisions, and many others find it difficult to make positive lifestyle changes. If this is true for you or your clients, try out these guided visualizations. Give your body and mind the chance to work for you instead of against you.
Read Creative Visualization and Living in the Light by Shakti Gawain for a description of the principles used in these scripts.
As always, be certain to use a relaxation script whenever advised to do so, and feel free to modify these scripts to fit your situation.
- Visualizing Change
In this script, participants spend time exploring and visualizing a desired behavioral change to enhance the change process. (10 minutes) - Stop Smoking Relaxation Exercise
This script is intended to be used in conjunction with a smoking cessation program or a strategies for quitting program. It begins with a passive progressive muscle relaxation exercise to put participants at ease then offers positive suggestions on becoming smoke-free. (18 minutes) - Imagery to Increase Basal Metabolic Rate (Learning Script)
This and the following imagery script focus on weight control by having participants imagine increasing their basal metabolic rates (BMR), which stands for the number of calories burned at rest. (12 minutes) - Imagery to Increase Basal Metabolic Rate (Shorter Script)
This script should be used after participants have gone through the preceding script several times. (8 minutes) - Peace for People Experiencing Grief
This gentle and loving script helps people deal with their grief by guiding them to a special place full of beauty and healing energy. In this place, the grief and pain surrounding loss begins to be soothed and relieved. (25 minutes) - On Being a Wellness Professional
This guided visualization helps participants discover a career path to follow that is in keeping with their inner talents and interests. Although it is written with a focus on professionals in the field of wellness, it can be adapted for almost any profession. (15 minutes)
Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK on the blue title link above to find out more...
Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK the green title link to find out more...
Sleep Solutions – Yoga Style
How’s Your Sleep?
Are you getting enough sleep? Are you tired of being tired? Could you be suffering from sleep deprivation? Well, you’re not alone. Most of us don’t get enough sleep. I don’t know about you, but it’s just irresistible to stay up late, even when I must get up early the next day.
Our busy lives make it so tempting to skimp on sleep. Lots of us have trouble falling asleep or staying asleep. Have you ever felt half-awake and half-asleep all night, here’s an explanation of why that happens with suggestions to help.
The American Academy of Sleep Medicine recommends 7 hours of sleep in every 24 hours for adults. It’s nine to 12 hours for children 6 to 12 years old and teens need eight to 10 hours daily on a regular basis. Establishing good sleep hygiene habits are important to getting a full night’s sleep.
Benefits of Sleep
Getting enough sleep helps normalize mood, improves concentration, memory consolidation, and helps pain management. It improves performance and lowers the risk of having an accident. Sleep is good for your skin and your sex drive. It lowers cortisol, the stress hormone, resulting in better appetite control and weight loss. Getting enough sleep helps regulate glucose levels, supports heart-health and contributes to a healthy immunity. Recent NIH research reveals that sleep is needed to remove the daily buildup of waste and neurotoxins from the brain. Researchers are very interested in this since these neurotoxins are elevated in Alzheimer’s patients. It is thought that the glymphatic system rinses and flushes these neurotoxic molecules from the brain nightly during deep sleep. This clearing process seems to be more effective when sleeping on one’s side, according to a study conducted at the University of Rochester Medical Center. Here’s more information on side-sleeping.
Sleep Solutions – Yoga Style
The art and science of yoga has plenty to offer including postures, breathing techniques, meditation practices, and lifestyle recommendations for sleep improvement. To further ease one’s mind, yoga’s wisdom teachings are helpful for gaining a healthy perspective on everything from handling life’s ups and downs to living with more meaning and purpose. Furthermore, it addresses age-old questions like “Who am I?” and “What is my true nature?”
Students often say that they get their best sleep on the nights they attend yoga class. Having a regular personal home practice is ideal. Here are some of the many ways that yoga supports healthy sleep.
- Yoga Postures: A vigorous practice is fine early in the day. However, start winding down the evening with a practice that focuses on slow, mindful movements. Focus your attention on postures that reduce physical tension. Doing so has the added benefit of calming the mind and emotions. Good ones to try include the child pose, gentle spinal twists, legs up the wall, and shavasana. Restorative yoga works wonders as well.
- Yoga Breathing: The Triangle Breath is a favorite for balancing oneself and is described in my book, Yoga Nidra for Complete Relaxation and Stress Relief (NHP, pg. 175). It is effective for increasing your energy when feeling tired, calming your nerves when feeling anxious, and promotes sound sleep. There are three parts to triangle breathing. The important thing is for the exhalation, inhalation, and the retention to be equal in duration. Therefore, adjust the rate of counting to four more quickly or more slowly depending on your lung capacity and comfort. Breathe through your nose; only use your mouth for breathing to the extent necessary.
Part 1 – Breathe out through your nose to the count of four.
Part 2 – Breathe in through your nose to the count of four.
Part 3 – Hold your breath to the count of four.
Repeat the whole process for a few minutes or until the desired effect happens.
- Yoga Nidra: Yoga nidra means “yogic sleep” and has many documented benefits for your body, mind, and spirit. It happens when your bodymind is in deep sleep but with one big difference – you remain consciously aware. How? A series of techniques are used systematically to relax physically, energetically, mentally, and emotionally. Yoga nidra awakens intuition, unconditional joy, and a timeless, spacious sense of being. Get more on the stages of yoga nidra and how to practice it here.
Yoga nidra can also be used as a natural sleep aid at bedtime. It eliminates layer after layer of tension and stress, allowing you to drift comfortably off to sleep and stay asleep. It’s like drinking a cup of comfort. More on this here.
Watch this short video on how yoga nidra helped her insomnia.
One hour of yoga nidra practice approximates four hours of sleep. This is due to the series of brain wave states experienced during yoga nidra (Saraswati 1998, Kumar 2008). Therefore, yoga nidra can help address sleep deprivation and renew your energy. The conscious experience of deep sleep is what makes it so restorative and unique. Due to the fertile brainwave states experienced, it’s also entirely possible to make positive behavior and personality changes. See the yoga nidra FAQ on setting intentions and sankalpas here. Remember, yoga nidra is not intended to be a substitute for sleep.
How to Experience Yoga Nidra:
Like all worthwhile things, regular practice yields the best results. It’s as easy as 1-2-3.
- Listen to Yoga Nidra Meditations: 24 Scripts for True Relaxation | Audible – iTunes – Amazon
- Read about it and get free audio downloads in Yoga Nidra for Complete Relaxation and Stress Relief (New Harbinger, 2015).
- Experience yoga nidra on video/audio.
- Attend a virtual yoga nidra class held weekly on Zoom.
- Take a yoga nidra teacher training course and earn a certificate.
- Get yoga nidra downloads here.
- Get a book or audio below.
Sweet Dreams!
Sleep Well | Yoga Nidra CD Use deep relaxation, soothing flute music & ocean waves to go to sleep. "I slept like a log." Downloads available. By Julie Lusk, Yoga Nidra Meditations author.
Julie Lusk, MEd, E-RYT 500, has more than 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader. Julie is the author of Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her audio downoads and CDs include Wholesome Relaxation, Power of Presence, Blue Moon Rising, and many others. Learn more at WholesomeResources.com
Solving Holiday Stress
Solving Holiday Stress
Whether you’re celebrating Thanksgiving, Christmas, St. Nicholas, Kwanza, Winter Solstice, Navidades, Hanukkah, St. Lucia Day, Boxing Day or New Year’s, the holidays are inherently stressful.
Decide now whether this year will be full of the season’s stressful traps or fulfilling with plenty of treasures to be thankful for. Now is the time to set priorities and make the necessary changes so the holidays are inspiring and energizing instead of a drain. It’s especially important to pay attention to what your needs and wishes are for your body, mind, and heart while finding the balance with sharing with others.
Operating on automatic can add even more stress causing unhappiness, sickness, poor relationships and lack of energy. Why not improve your ability to handle stress by practicing the following effective ways to cope with stress. I DARE you to Relax! Please check out the CD’s down below too. Each provide helpful tools and techniques for renewal. They make excellent gifts too.
DARE to Relax includes: D = Diet; A = Attitude and Awareness; R = Rest, Relaxation and Relationships; E = Exercise.
DIET: Don’t deprive yourself of essential nutrients, vitamins and minerals that can help you reduce the effects of daily stress. Stress uses up your supply of vitamins A, B and C which can lead to feeling irritable and tired. Calcium is essential for your central nervous system to function normally. Without enough, your nerves become frayed. If you consistently eat well-balanced meals, you can fortify your system giving you the nourishment to guard against the harmful effects of stress.
Eat a nutritious breakfast
Choose fresh fruit, vegetables and whole grains
Choose baked or broiled food instead of fried
Cut down on too much fat, salt, sugar, caffeine, alcohol, additives and preservatives
Maintain a healthy weight
Choose holiday foods with care. Eat the special things that are delicious and bring you in touch with warm memories. You really don’t have to eat everything to get the taste of the holidays.
ATTITUDE AND AWARENESS: Research shows that as much as 75% of illnesses are the result of experiencing too much stress. Not being able to handle stress properly can decrease the effectiveness of your immune system. Become more aware of how you respond to tension and stress in your life and begin to make adjustments. Are you responding appropriately? Could you be over-reacting? Is it possible to avoid or change a situation that causes you anxiety? By improving your awareness and improving how you react to stress, it might be possible to avoid some of your headaches, stomachaches and other problems. Try laughing. Laughter is like internal jogging. It aids digestion and improves alertness and productivity by sending blood and oxygen to your brain and increases the production of the body’s catecholamines.
Learn to accept situations you can’t change; give in once in a while
Learn to communicate with others; talk your worries out
Take one thing at a time; don’t take on too many changes at once
Manage your time more effectively; don’t procrastinate
Be positive and realistic
Express your feelings in healthy ways
Create variety in your work; do old things new ways
REST AND RELAXATION: It is much easier to handle stress if you are rested and know how to remain calm. Getting 7 to 8 hours of sleep every night is essential. Although recreation and being diverted from stress is helpful (playing a sport, watching a movie) true relaxation is different. It involves giving yourself an honest break from activity and excess stimulation. Breathing deeply, smoothly, slowly and from the diaphragm is relaxing since it too sends a fresh supply of blood to the brain and throughout the body. It oxygenates your system and even slows down the heartbeat.
Plan leisure time; take breaks
Spend time on a hobby; seek new interests
Schedule some quiet time alone every day; meditate; pray
Have fun, play and laugh
Cut down on noise levels at home and work; turn the radio or TV off
Replenish yourself with therapeutic relaxation, guided imagery and affirmations. See the suggestions for CD’s below to feel rejuvenated improve your outlook and help your health.
EXERCISE: When under stress, there is an increase of adrenalin in the system as part of the flight or fight response, which can drain you of energy if not effectively released. Exercise regularly to work stresses off positively. This can improve your productivity and increase your energy. Be sure to choose physical activity that you enjoy.
This may be the year to tamper with holiday traditions so the spirit and meaning of the holidays are once again filled with tidings of comfort and joy.
Help for the holidays. These CD’s will replenish your energy and renew your outlook. They make great gifts too!
Listen often to release stress, refresh your outlook and feel calm. Feel rested, rejuvenated and ready for the rest of the day. Introduction and 3 tracks featuring a relaxation exercise, beautiful guided imagery and helpful affirmations to bring your energy back. CLICK the blue title link above to find out more...
Experience deep relaxation, inspiring imagery and affirmations to enhance your personal health, increase strength, and improve your overall well-being. This is used by Good Samaritan Hospital, American Heart Assn, American Cancer Society and others. CLICK the blue title link above to find out more...
Price: $16.95
Price: $9.99
Gain the benefits of meditation with comfort and ease. You'll soon solve workplace stress and easily handle personal challenges and health issues. CLICK the blue title link above to find out more... Digital downloads are available.
This takes you into a deeply relaxing and powerful state of being fully aware while being in the state of deep sleep.
Its many benefits include:
- Listening for 1 hour equals 4 hours sleep
- Improves immunity
- Increases heart health
- Relieves stress
- Brings inner peace and balance
Digital downloads are available.
CLICK the blue title link above to find out more...Price: $16.95
Price: $9.99
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