Guided Relaxation reduces stress.

Do you want to experience less stress in your life? One way to do that is to meditate. An effective way to meditate is to practice meditation with a soothing voice to guide you. That guide can be present in a live setting the guide’s voice can come to you in the form of a DVD, CD, or downloaded audio. Either way, guided meditation can be helpful to you in finding the ultimate in relaxation! When you set time aside to relax and create stillness on a regular basis, you can begin to undo some of the negative health impacts created by the presence of chronic stress.

How much time is required for you to begin to see some of these positive effects in your life? And how can you get the most out of the time that you invest in Guided Meditation?  Good questions.  Let’s look at some suggestions that address those questions.

Get the Most Out of Guided Relaxation

Here are some suggestions that can help you make the most out of the time you invest in listening to and meditating with audio guided relaxation:

• Length matters. The length of time that you spend in guided relaxation makes a difference. It should be long enough for you to slip into the relaxation response and remain there for about 20 minutes. Research indicates that 20-minute segments of deep relaxation are the optimal length of time so that you can begin to counter the damaging effects of chronic stress and thereby create positive health benefits.
• Create time and space for relaxation. Set aside consistent time and space so that you can relax. Try to find a time when you will be unlikely to be disturbed. Turn off the phone and the computer so that you will be more likely to “unplug” from the usual distractions in your life. It is optimal to have a specific place where you practice each day so that your body and mind are cued into moving into stillness and relaxation.
• Find a comfortable position. Some people prefer lying down. If that is what you choose, make sure to give yourself adequate support under your head and neck. A pillow or rolled blanket work well. You can rest on a soft surface such as a bed or mat, or you can be on a harder surface such as the floor if that is what you like.  One of my favorite positions is to elevate the legs by placing the calves on a surface such as a chair seat; this position facilitates a state of relaxation and peace – it literally calms the mind.  You can also choose to sit comfortably. Strive to be relaxed yet alert in whatever position you choose.
  

  Guided Relaxation with calves elevated

• Just relax and listen. As the CD begins, allow your eyes to gently close and move your attention to the soothing voice of your guide. Follow the direction your experienced guide provides you. Most guided relaxation will lead you into a state of deep relaxation before softly bringing you back. You will come out refreshed and rested, able to move into the rest of your day renewed, revitalized, and refreshed.
• Make a commitment. Plan to succeed. Since you are not attending a structured class for meditation and are using a guided audio product as your “class”, it is important to make it a priority. You will be more likely to do it if you make that your intention and goal.
• Relax before you are going to be in a stressful situation. Take the time to use your guided relaxation CD before facing a demanding situation. It can help you balance your nervous system so that you can be calm and composed. For example, if you have to make a presentation or attend a high-pressure meeting, practice guided relaxation beforehand. It can soothe your nerves and help you get ready for the up-coming situation.

Take Time for Guided Relaxation

We have looked at some of the ways you can get the most out of Meditation and Guided Relaxation.  Following the leadership provided by a soothing voice that gently invites you to a place of tranquility and peace can help diminish the consequences of stress in your life and impart greater health and a sense of peace and delight. In a state of deep relaxation, you can begin to nurture a deeper connection to your heart and discover more of your authentic self in that connection.

I find that taking at least 20 minutes twice a day is optimal. Just 20 minutes of deep relaxation is enough to begin to undo the effects of stress. And all the better if done twice a day.

I challenge you to take 20 minutes to improve your life. You’ll be glad you did.

Best Guided Relaxation 2-CD set

The Alchemy of Peace & Love is a Guided Meditation set of 2 CDs designed to take you to a place of deep rest, quiet peace, and profound relaxation.

Say “good-bye” to tension and “yes” to better health. Buy now: $24.95  for 2-CD package or $11.95 instant download.

Guided Relaxation helps you drop into stillness and calm.

Guided relaxation and meditation is good for you and has the potential to give you an edge in life! Sounds like a bold statement – I know – but when you consider it, there are numerous benefits to be gained from finding ways to relax on a regular basis. For example, people that regularly take time to relax usually experience a combination of stress relief and restful sleep, essentials often lacking in today’s busy life. And when we sleep better and have a relaxed attitude, we can often accomplish our goals more readily. Let’s look at the benefits of Guided Meditation and some of what’s available to assist you with relaxation.

Benefits of Guided Relaxation

There is much to be gained from consistently creating more stillness and relaxation in your life. Taking as little as 20 minutes each day to drop into the relaxation response can provide profound changes in one’s life and health. A listing of some of the advantages of guided relaxation include:

• Stress relief
• Restful sleep
• Better health
• Greater self awareness and clarity
• Less tension
• More peace

Guided Relaxation Techniques and Products

Allowing ourselves to be “unplugged” from the constant pull of everyday life is not as easy as it sounds. Sometimes just sitting still and paying attention to the regular rhythm of our breath will do the trick. However, we often are distracted from or forget to be in that simple, quiet state.

That’s where the concept setting aside a regular, scheduled time for relaxation and using the assistance of a Guided Meditation product can be helpful. Guided relaxation can be experienced anytime you follow a teacher of guide into a relaxation meditation.

Guided Relaxation can be in experienced in a class with the teacher present, or it can be accessed in the form of a digital product such as a DVD, CD, or downloaded audio or video product. When you listen to a soothing voice guiding you to relax, you are invited to embark on a journey designed to transport your mind and body into a state in which you are more aware, lucid, and still.  Some of the techniques that guided relaxation calls upon involve the use of breath, imagination and greater body awareness.

The Alchemy of Peace & Love Guided Relaxation. Buy Now: $24.95 2-CD package or $11.95 instant download.

Guided relaxation exercises and products have been around for a long time. However, there is now broader access to this useful help because of the many CD programs and downloadable products on the market today.  That means that more people can take advantage of these excellent resources more often to enhance personal growth and improve health.

Frequently, self guided relaxation produces limited results because it’s possible for the inexperienced to become distracted and sidetracked. Guided relaxation CDs can be a superb solution to this concern.

Guided relaxation makes it easier to relax.

Wouldn’t it be great to have your very own relaxation teacher who guides you on your journey to greater health and wellness?  Well, that is what a guided relaxation CD gives you.  Guided relaxation can make it easier for you to be successful in relaxation because you have your very own teacher available at all times to guide you.  Guided relaxation is intended to decrease the obstacles to relaxation so that it becomes less complicated and easier for you to relax.

Guided Relaxation invites you to imagine and relax to the sounds of nature.

We all deal with stress these days. Stress can be a good thing in moderate doses – and “moderate” is the important word here. With an optimal level of stress, we can be motivated to get more done or be more creative. Also, our natural stress response to immediate danger can help us survive a crisis or a genuine emergency. However, when stress becomes chronic or long-term, it can have harmful effects on our health. Guided Meditation provides a means to modulate the effects of long-term stress. Let’s look at a description of Guided Relaxation and some of the distinct advantages that come from its use.

Guided Meditation: Strategy for Stress Management

The regular practice of Guided Meditation is a remarkable strategy for managing stress. Many people are more apt to relax when listening to an audio product than when meditating on their own. A soothing, guiding voice can help you feel calmer, more tranquil and less stressed. Stress has proven to have harmful consequences for your body, especially when experienced for long periods of time. It is vital to interrupt those periods of stress with deep relaxation which can restore your body to a restful state. The kind of deep rest achieved with Guided Meditation can slowly but surely reverse the many of the damaging effects of long-term stress.

What can you expect with a Guided Meditation audio product? With guided relaxation you drop into relaxation as a teacher or guide leads you through the process, helping you become comfortable and deeply relaxed. You listen as the voice of your teacher or guide talks you through the process with calming words, relaxing imagery and clear direction. The words and phrases guide you, enabling your imagination to follow.

Guided relaxation is frequently accompanied by gentle music or sounds of nature. With the relaxation audio as your clear guide, you can allow your body to relax and your awareness to become focused on the sounds of the voice or the music.

The Alchemy of Peace & Love is a 2-CD set of guided relaxation meditations by Stress Management Specialist Sandi Anders and Psychologist David Yarian. It gives you an easy and effective means to achieve stress relief, relaxation and – a good night’s sleep.

Best Guided Relaxation CD

Disc 1: Peaceful Mind Meditation is a 26-minute body scan relaxation, followed by a meditative song and 20 minutes of soothing instrumental music to deepen your experience of relaxation. It’s perfect for taking a “mini-vacation” from a stressful life – or for bedtime listening for those who struggle with insomnia.

Disc 2: I Am Beloved Meditation is a 26-minute guided visualization followed by 22 minutes of quiet, restful music. This meditation is designed to help you connect deeply with your innermost Self, building self-esteem and self-acceptance. The I Am Beloved Meditation, with its soothing words and music, also works well as the backdrop for a gentle yoga practice.

Buy today: $24.95 2-CD set or $11.95 instant download.

Some of the Advantages of Guided Relaxation

1. Guided Relaxation CD can make your meditation journey easier and smoother.

One of the challenges of meditation is staying focused. With guided relaxation, your guide’s voice can assist you with that focus.  You are often able to remain centered and focused throughout your meditation.

The guided relaxation process will frequently call upon lovely images which encourage you to sink into stillness, calm, and tranquility.  Nature is often used as metaphor. Images such as captivating ocean waves, a quiet gentle lake, or perhaps a majestic stately mountain are commonly used . These restful images encourage the mind to slow down and the body to let go so that the listener being guided in relaxation can achieve an authentic experience of inner peace.

2. Guided Relaxation brings the power of meditation to you.

With Guided Relaxation, you have your very own personal guide. Therefore, you can practice anywhere.  From the comfort of your own home (or even hotel room), you can discover ways to deeply rest and relax with guided relaxation. You can take the journey to greater peacefulness and balance at any time you wish. Just put on your CD, sit back, listen and relax! Guided relaxation is the new paradigm for today’s fast paced way of life. 

3. Guided Relaxation is easy!

Beginners may find guided relaxation to be particularly advantageous. It is often the most effective way for an individual to become familiar with the benefits and relief afforded by the regular practice of relaxation.

And for those who find it more difficult to remain focused and centered while relaxing, guided relaxation can also make meditation easier. When you can stay focused in meditation, you have a greater chance of slipping into the calm, quiet inner state where you are able to delight in deep relaxation and profit from its healing power.

As we have said, with guided relaxation, you simply turn it on and go the distance as you listen.

Use Guided Relaxation to Relieve Chronic Stress

In today’s world, we are often on a fast-paced schedule, our lives filled with incessant demands and unrelenting stress. Too much chronic stress has been shown have negative effects on health and well-being. The regular practice of guided relaxation can be a powerful and effective way to relieve your stress and take control of your health.  It is convenient, accessible, and user-friendly. When you take the time to relax with guided relaxation, you are able to move into a place of greater peace, deeper calm, and improved health.

Best Guided Relaxation CD Buy Now: $24.95 2-CD package or $11.95 instant download.

With the practice of guided relaxation you can have a reliable way to move away from repetitive, automatic, habitual thinking  into a deeper state of attentiveness, awareness and relaxation.

When you can fully and deeply relax and let go, your stress diminishes, and you have the potential to begin the process of healing from the damage associated with chronic levels of stress.  Guided relaxation has also been linked to an improved sense of well-being.

There are many guided relaxation techniques and we will briefly talk about those.  There are also many ways that it can improve your health.  Let’s look at some of those techniques.

Guided Relaxation Techniques

There are a variety of relaxation techniques that are used in guided relaxation. They include but are not limited to:

• Breath awareness
• Repetition of words or phrases
• Body scan

Guided relaxation provides the listener with strong tools for transformation – transformation from stress and unease to relaxation and greater calm.   Each of the relaxation techniques listed above can be learned and put into practice on a regular basis to nourish your spirit and quiet your mind. Often, a greater sense of well-being and joy are the by-products of feeling cared for and nourished.  They are also the result of being in a place of tranquility and calm.

1.        Breath Awareness.

Breath awareness is literally right “under your nose.” Relaxed, mindful breathing helps to center and ground you.  When you focus on your breath, that focus takes you away from the endless revolving chatter in your mind and directs you to the quiet, steady rhythm of your breathing.

The breath gives you a tangible focus for your attention. Attention to the breath produces a concentrated mind in a calm body, tranquil and alert.  Three minutes of diaphragmatic (or soft-belly) breathing will shut down the Stress Response and begin to elicit the Relaxation Response!  You can try it right now by just noticing the feeling of your breath as you breathe in and out.

2.       Repetition of Words or Phrases.

Making use of repetitive words, phrases or mantras may be help to deepen the relaxation response. To do this, you can repeat a word or phrase each time you exhale.  You can use phrases such as “I am calm.” “My breath is deep.”  “May I abide in peace.”  You can also use words that connect to your deepest beliefs – words such as: love, grace, peace, mercy.  Or words that are neutral such as one, falling, calm, let go, relax, rest, yes.

Using words or phrases in this way functions as an anchor might, tethering you to peace, stillness, and calm.

3.       Body Scan.

Guided relaxation which leads you through a body scan helps you focus on different parts of your body, relaxing each part sequentially.  You visualize and feel a part of your body, then breathe into and relax it.  With the body scan, you quickly learn that if you relax the body, the mind will follow! By centering in with the breath and relaxing the body, the choppy waves of the agitated mind can begin to change from their habitual activated and over-vigilant response and flow towards a more calm, peaceful state.

Guided Relaxation for Improved Health

Guided relaxation gives you powerful and effective techniques to increase awareness and deepen relaxation, both of which help you become healthier and less stressed. There are many forms of guided relaxation such as those we talked about above.  Each of these brings a sense of calm and a happier, relaxed state of mind.

Best Guided Relaxation CD

Are you ready to reap the benefits of guided meditation for yourself?  The Alchemy of Peace & Love, a 2 CD-set of guided relaxation techniques can calm and relax you. On disc 1, you will learn to use the breath, the body scan and repetition of phrases to deepen relaxation.  On disc 2, you will use guided imagery, affirmations and an imaginary journey to enhance your self-esteem.

Feel better about yourself.  Say good-bye to tension.

Buy today and find a few minutes in your day to put guided relaxation into your life. You will notice the difference!

$24.95 for the 2-CD set or $11.95 for an instant download

Stress Increases Your Health Risk

Stress is a normal part of living. However, when stress becomes chronic and we find ourselves in a never-ending stress response, we get into trouble. The stress response, also referred to as “fight, flight or freeze” response, is characterized by compromised digestion and blood circulation and increased heart rate and blood pressure.  Long-term activation of the stress response puts us at increased health risk. Some of these risks are:

• Sleep disturbances
• Heart disease
• Depression
• Digestive problems
• Obesity
• Memory impairment
• Skin conditions

Mindfulness Practice Helps You to Reduce Stress

Many kinds of interventions have been shown to be helpful in reducing stress. These include observation of the breath, sitting meditation, guided relaxation, and the guided body scan.  Each of these practices creates greater mindfulness or present-moment awareness.  One effective way to learn them is with a guided relaxation product, such as a guided relaxation CD.

Mindfulness is an incredible instrument for stress management and overall wellness because it can be used at any time and can rapidly bring long-term results.  The key is practice.

The following mindfulness exercises are simple and convenient, and can help you reduce stress as you move into a deeper experience of mindfulness in your daily life:

1.       Eating with mindfulness.

Mindful eating is simply paying attention – on purpose – to the process of eating, chewing, tasting, and swallowing. When you eat with mindfulness, you learn to savor and experience the process of eating.  You enjoy your food. To do this, you must choose to slow down when you are eating.

Through mindful eating, we take the time to be satiated and therefore, do not eat as much!

2.       Mindful breathing.

Allowing your attention to remain on the breath for a period of time is deeply centering and calming.  The first step is noticing what the breath is doing. Do this by becoming aware of your breathing pattern. Is it uneven, noisy, shallow or rapid?  Gradually allow your breath to become deep, slow, quiet and regular.

Notice the bodily sensation that comes with the flow of breath.  Pay attention to the physical feeling of the breath.  Allow most of your awareness to stay with the sensation of breathing, while you also mentally say to yourself when breathing in: “I know that I am breathing in,” and when breathing out: “I know that I am breathing out.”  You can shorten these phrases to “in” on in-breath and “out” on out-breath.

Ultimately, you will want about 95% of your attention to remain on the physical sensations that accompany breathing, while you allow 5% of your awareness to be on the soft, mental noting of “in” with in-breath and “out” with out-breath.

As much as possible, relax and soften the belly. Then let your breath drop all the way down into this supple, open space.

3.       Combine awareness of activities with breathing.

As you move through the activities of your day, pay attention to each moment and merge that attention with an observation of your breathing.  Notice what is happening; name it to the rhythm of your breathing.  For example, breathing in, taking a shower; breathing out, taking a shower.  Or breathing in, driving; breathing out, driving.

In this way you move from mechanical unawareness to attentive, aware behavior.  When you become mindful in the here and now, you have the opportunity to become centered and relaxed: this is mindfulness based stress reduction.

4.       Guided Body Scan.

The guided body scan is a journey through your body, bringing present-moment attention to each portion of it. It is best done lying down if possible. You deliberately move your awareness to various areas of your body, noticing any sensations that are present. You may notice such things as tension, discomfort, warmth or coolness, pleasure, relaxation or emotion. With repeated practice, a guided body scan can be a vehicle through which you enter profound states of relaxation.  It can also help you become more intimate and accepting of your body and can make it possible for you to discover ways of working effectively with any feelings of discomfort and pain.

Learn stress management with Guided Relaxation.

5.       Do one thing at a time.

Multi-tasking can increase stress.  When working on stress management, let go of multi-tasking for a while. Just do one thing at a time.  When you are eating, eat.  When you are bathing, bathe. When you are walking, walk.  When you are petting your dog, pet your dog. When in a group or a conversation, focus your attention on the very moment you are in with the other person. Do each thing you do with all of your attention.

If other actions or thoughts or strong feelings distract you, let go of the distractions and go back to what you are doing, again, and again, and again!

The importance of stress management is steadily rising because of today’s busy and demanding lifestyles. It requires that we learn to reduce our levels of stress. A viable and vital strategy for stress management is to live in the present moment through mindfulness.

Mindfulness practices help us create a calm state, the state of living more fully in relaxation. We are in a state of relaxation when we have:

• Slow, even breath
• Slower heart rate
• Improved immune function
• Normalized blood pressure
• Increased creativity
• A clear mind

Take Time to Relax

The physiological opposite of stress is relaxation! Relaxation brings a concentrated mind in a calm body; it is possible to be both tranquil and alert. With mindfulness practices, we are cultivating the art of presence. People who rest in the relaxation response once or twice a day for 20 minutes build up a resistance to the damaging effects of chronic stress.

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Best Guided Relaxation CD

The Alchemy of Peace & Love contains a detailed guided body scan and guided relaxation instructions for mindful breathing accompanied by soothing music to help you relax.

Let your tension melt away as you listen and allow your mind to drift into stillness and calm.

BUY today: $24.95 for the 2-disc set, or downloaded version $11.95.