Guided Meditation for Stress Relief | My Peace of Mindfulness welcome to this relaxing session that
guides you out of anxiety and into the Sea of Tranquility sometimes our anxious thoughts can carry
us away to feeling emotions that are not desirable these feelings can end up
keeping us awake for hours on end when we are laying down to rest this is
because we tend to fight them wanting nothing more than to not feel anxious
rather than honoring them so let's begin by getting into a comfortable position
on your back ensuring you will not be distracted for the duration of this
session this time is for you you have nowhere
else to be right now and no one needs you gaze in front of you and allow your
eyes to find a spot to fixate on and do not look away in a moment as I count
down from ten you will slowly blink your eyes with each number I say when I reach
zero allow your eyes to close and remain that way for the rest of the recording
ten blink your eyes nine blink eight seven six five four three two one and
zero lay your eyes closed feel a gentle wave of relaxation sweep over your
entire body good now allow your focus to become
centered on your breath when you think about your breathing you usually take a
big deep breath in filling your body with oxygen as you take another full breath in
notice how your body expands when you exhale pay close attention to how your
body contracts on the next breath in imagine that the oxygen is filled with a
calming effect and as you exhale feel tension in the body relax and melt away inhale serenity exhale any stress now bring your hands up to the very
center of your chest and lay them on top of one another breathe in slowly and deeply and strain
your spine making your head aligned with your body when you exhale imagine there is a
special point of contact the size of a golf ball in the very middle of your
chest slowly apply some pressure to the center
point of your chest if you notice any worrisome thoughts pop
into your mind be aware of them and acknowledge them then take a nice full
breath in focusing on how breathing deeply feels notice how the stress is intertwined
with the tension and connected to restricted breathing breathing in now
feeling your body expanding breathe out applying this comforting pressure feel
the worries rise and then drift away breathe in and say I acknowledge that I
feel anxious it's just a passing moment the more I try to hide my stress the
more it causes tension lay your breath flow naturally now and
just watch it what does your breath want to do and how is it behaving if you notice your breath becomes
stagnant or restricted inhale very slowly and fully and say to yourself I
let this go as you exhale nice now one more big deep breath in let
go of the pressure but keep your hands here on your chest imagine that you are
breathing in the power of relaxation and exhale feeling this heart point which
naturally releases anxiety from deep within you repeat this one more time
keeping your spine aligned inhale lifeforce exhale and release wonderful let your hands fall back down
by your sides and become aware of your hands can you feel a gentle tingling
sensation or a slight warmth beginning to grow in your hands noticing these sensations relaxes you making you feel cozy and safe can you allow this relaxing warmth to
increase feel the tingling sensation grow and expand Oh now notice how those same sensations are
in your feet let the warmth grow and expand do you have any anxieties right now I
bet not you are so focused on this beautiful sensation that your mind
cannot worry or stress you I'm going to count down once more but
this time I want you to imagine that you are walking down a beautiful flight of
stairs these are the stairs of relaxation with each number I say you
become more and more relaxed with each step you take ten stepping off the first
step feeling that lovely wave of relaxation 9 allowing your level of
relaxation to double 8 feeling safe and secure 7 comfortable and cozy 6
you have nowhere to be right now except your bed five more and more deeply
relaxed for each step feels like a long relaxing bath three each step takes you
further in to tranquility two one and zero you are more relaxed than you
have ever been how you feel right now is your natural
resting state that you should always return to automatically if you find
yourself being carried away by the worries of life remember to acknowledge
your true feelings and then breathe deeply into the anxieties melting them
away the pressure point on your chest is referred to as CV 17 in acupuncture but
also called The Sea of Tranquility it got this name simply because of how much
bliss a person can experience after having this release in their body and
mind so the next time you find yourself anxious or stressed
remember point CV 17 the Sea of Tranquility is always there for you to
place your hands upon good you have probably heard the phrase
life is a journey not a competition not only should we stop competing with each
other but also competing with ourselves the more we deny how we feel deep within
the more we hinder our journey towards authentic success you have the power to feel completely
relaxed and at ease upon command simply honor yourself and breathe deeply as you enjoy this relaxation you have
achieved today let your mind drift and float to thoughts of beautiful places
such as beaches with turquoise water Oh Mountains with crisp skies and deep forests with majestic trees the sound of my voice gently fades away
and you find yourself fully ready for a long night's sleep allow yourself the rest you deserve good
night
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The DASH Diet Action Plan is the user-friendly teaching guide to the DASH diet. Initially, many people find it difficult to follow the DASH diet. This book makes it simple to understand and put into practice. The book makes it easy to lose weight with the DASH diet, and it has realistic ways to add exercise. Although the book was not intended to be an aggressive weight loss book, people are writing to say that they have surprised themselves by finding it easy to lose weight following the plan! Many people find the DASH diet to be hard to implement and sustain in a hectic lifestyle. The average American gets 2 – 3 servings of fruits and vegetables combined each day, so following the DASH diet may seem daunting. The DASH Diet Action Plan book is designed to help you with more than just “what” is involved with the DASH diet, it also shows you “how.” How to follow the DASH diet in restaurants, how to lose weight, how to make over your kitchen to make it easy to follow your plan, how to fit in exercise, how to reduce salt intake, how to add vegetables even if you “hate” vegetables. And the book helps you make your own personal plan with specific steps you will take to fit the DASH diet into your daily routine. Our readers say that this is the best DASH diet book! Your step-by-step plan will include: setting your goals for blood pressure and cholesterol, determining the calorie-level you need for maintenance or weight loss, developing meal plans, developing a realistic exercise plan, adjusting the DASH diet to accommodate other health problems, choosing the key DASH diet foods, reading food labels, and learning how to incorporate more vegetables in your diet, and setting up your kitchen to make it easy to stay on track. This book was written by a registered dietitian who is experienced in helping people make sustainable behavior changes, and make healthy eating part of their real lives. She knows that people need flexibility and options to choose different approaches, since not everyone has the time or the interest in cooking or making drastic changes in how they eat. The book incorporates tools that will help you plan the specific steps you will take to adopt the DASH diet. Research shows that people who make concrete plans are more likely to be successful with adopting new health behavior. This should improve your ability to lower your blood pressure (and cholesterol), without medication.
The second edition of the Oxford Encyclopedia of Food and Drink in America, originally published in September 2004, covers the significant events, inventions, and social movements that have shaped the way Americans view, prepare, and consume food and drink. Entries range across historical periods and the trends that characterize them. The thoroughly updated new edition captures the shifting American perspective on food and is the most authoritative and the most current reference work on American cuisine.
Losing weight while you sleep may sound too good to be true, but in fact the connection between inadequate sleep and weight gain (among a host of other negative medical results) has long been recognized by medical researchers. Turning this equation on its head, clinical psychologist and board-certified sleep expert Dr. Michael Breus shows that a good night’s sleep will actually enable you to lose weight, especially if you have been chronically sleep deprived. The Sleep Doctor’s Diet Plan is designed to help any person who has been frustrated by her inability to shed weight by giving her the tools to overcome the stress, poor habits, and environmental challenges that stand between her and adequate rest. Sleep deprivation is a frustrating reality for many women faced with chronic stress or hormonal changes–and the fatigue, moodiness, and weight gain that come with it might just be the tip of the iceberg. While helping thousands of women implement simple health and lifestyle changes to improve the quality and the quantity of their slumber, Dr. Breus has witnessed not only an upsurge in their energy levels and a diminishing of myriad health concerns, but also significant weight loss achieved without restrictive dieting or increased amounts of exercise. In The Sleep Doctor’s Diet Plan, Dr. Breus delves into the science behind this sleep–weight-loss connection, explaining exactly how sleep boosts your metabolism, ignites fat burn, and decreases cravings and overall appetite, and he presents a realistic action plan to help you get your best sleep–and your best body–possible. He shows how you can overcome your personal sleep obstacles with a slumber-friendly evening routine, stress management techniques–even recipes for healthy meals and snacks–to help you fall asleep more easily. If you are ready to stop tossing and turning night after night, if you are done downing coffee to conquer nagging fatigue, and if you have bounced from one diet to another in an effort to find one that really, finally helps you lose the pounds you want, The Sleep Doctor’s Diet Plan has the information, advice, and practical strategies you need to get deep, revitalizing sleep–and achieve a slimmer, healthier body in the process.
While fad diets come and go, the DASH diet is here to stay. Based on research by the National Institutes of Health, and endorsed by top-tier medical institutions like the Mayo Clinic and the American Heart Association, the DASH diet is a scientifically proven method to lose weight and become healthier. With the DASH diet’s straightforward approach to reduce sodium and improve overall cardiovascular health, participants have experienced benefits that include lower blood pressure, lower cholesterol levels and a reduced risk of diabetes. In The DASH Diet Health Plan, bestselling health and nutrition author John Chatham compiles the findings of the medical and scientific community into a comprehensive book that makes it easy to put the DASH diet into action. Enjoy the following benefits in this comprehensive guide: *99 DASH-approved Recipes, ranging from hearty lunches to savory desserts, and all the snacks in between *147 Dash-approved Foods, ranging from meats and seafood to sweets *The DASH Diet Guide includes tips for navigating your way through the grocery store and helps you start eating a healthy diet *28-day DASH to Fitness workout plan provides step-by-step exercise routines to accelerate your weight loss and jumpstart your health regimen *14-day Menu Planner to help you get started Lose weight, improve health and reduce your risk of heart disease with John Chatham’s The DASH Diet Health Plan. It’s time to DASH to a healthier you.
Ditch the complicated recipes, expensive products and supplements, vegan ‘detoxes’ and all the other crazes out there – that’s the message of The Food Effect approach to nutrition – which, based on real science, separates the fads from the facts, and now presents the program that’s had amazing results, adapted to suit a vegan diet. Set to teach the simple secrets to long-term practical success for weight loss for vegans, The Food Effect Diet: Vegan is a simple, delicious, satisfying way of eating that sheds weight, boosts energy, lowers cholesterol and blood pressure, and also gives glowing skin, increased brain power and optimal health and vitality. Simple and effective without over-complicating, The Food Effect Diet Vegan delivers a painless and proven way to achieve your weight loss goals and get you on the road to optimal health, all whilst following a vegan lifestyle easily and enjoyably. The Food Effect Diet: Vegan will include: *A wide array of vegan food choices, including surprising sources of ‘good for you’ carbs and proteins. *Menu options for breakfast, lunch, dinner and snacks based on a variety of taste preferences, lifestyles and nutritional needs. *More than 65 delicious and easy vegan recipes, plus a complete set of simple meal ideas for those who don’t like, or don’t have time, to cook. *Dietary recommendations – designed with a calorie cap to ensure you achieve your weight loss goals. *Guidance on which supplements to take to ensure all nutritional needs are met.
Augmenting her previous studies with new dietary discoveries concerning fat intake, carbohydrates and protein, Gittleman includes chapters that examine how margarine is not better than butter, how carbohydrate diets make people tired, and explains how taking fat-burning vitamins is a healthier way to lose weight. Revised edition.
Mention the name Bill Phillips to any of the people he’s helped transform and you will see their faces light up with appreciation and respect. These people include: Hundreds of thousands of men and women who read his magazine for guidance and straightforward information about exercise, nutrition, and living with strength. Elite professional athletes, among them John Elway, Karl Malone, Mike Piazza, and Terrell Davis ?ho have turned to Phillips for clear–cut information to enhance their energy and performance. People once plagued by obesity, alcoholism, and life–threatening ailments who accepted a personal challenge from Bill Phillips and, with his help, have regained control of their bodies and their lives. When you begin to apply the information in this book, you will be proving to yourself that astounding changes are within your grasp too. And, you will discover Body–for–LIFE is much more than a book about physical fitness ?t’s a gateway to a new and better life, a life of rewarding and fulfilling moments, perhaps more spectacular than you’ve ever dared to dream before. Within 12 weeks, you too are going to know ?ot believe, but know : that the transformation you’ve created with your body is merely an example of the power you have to transform everything else in your world. In language that is vivid and down–to–earth, Bill Phillips guides you, step by step, through the integrated Body–for–LIFE Program, which reveals: How to lose fat and increase your strength by exercising less, not more; How to tap into an endless source of energy by living with the Power MindsetTM; How to create more time for everything meaningful in your life; How to trade hours of aerobics for minutes of weight training ?ith dramatic results; How to make continual progress by using the High–Point TechniqueTM; How to feed your muscles while starving fat with the Nutrition–for–LIFE MethodTM; How thousands of ordinary people have now become extraordinary and how you can, too; How to gain control of your body and life, once and for all. The principles of the Body–for–LIFE Program are surprisingly simple but remarkably powerful. So allow yourself to experience the force of the information in this book, allow yourself to take your mind, your body, your life to a higher point than you may have ever dreamed you could. All in as little as 12 weeks.
