search for books and compare prices
Tables of Contents for Instant Relaxation
Chapter/Section Title
Page #
Page Count
Acknowledgements
v
Foreword
vii
Preface
ix
Part One
1
8
Chapter One
3
6
Introduction
3
6
The Vision: Seven Days to Develop the Skills for Instant Relaxation
3
2
Nuts and Bolts of the Process (The Relaxed Core State)
5
1
The Possibility of Instant Relaxation
6
1
How long will it take to access your Relaxed Core State?
6
3
Part Two
9
70
Chapter Two
11
68
Seven Days to Instant Relaxation
11
1
Day One: The Breath of Relaxation
11
12
Breath Exercises
11
1
Breath Refresher
12
2
Breath Abdomen Refresher
14
1
Reaching your Relaxed Core State while Walking
15
1
Breath Walk--In and Out
16
2
Breath Walk--Abdomen Focus
18
3
Recapping Day One
21
2
Day Two: The Posture of Relaxation
23
10
Posture Exercises
23
1
Posture Checklist
24
1
Relaxed Posture (Sitting) Exercise
25
2
Relaxed Posture (Standing) Exercise
27
5
Recapping Day Two
32
1
Day Three: The Eyes of Relaxation
33
10
Focused Eye Movements
33
1
Four-Object Eye Focus Exercise
34
3
Relaxing Eye-Clock Exercise
37
2
Eye-Letter Connection Exercise
39
2
Recapping Day Three
41
2
Day Four: The Ears of Relaxation
43
8
Affirmations--The Ideas and Linguistics of Relaxation
43
4
Why Affirmations Work
47
2
Recapping Day Four
49
2
Day Five: The Internal Imagery of Relaxation
51
16
Visualizations
51
1
Reaching your Relaxed Core State with Mind Affirmations and Mind Visualizations
51
5
Visualization-relaxation Thoughts
56
10
Recapping Day Five
66
1
Day Six: The Triggers of Relaxation
67
7
Pattern Interrupts
67
2
Relaxation Anchors
69
2
Test Out your Relaxation Anchor
71
1
Recapping Day Six
72
2
Day Seven: The Language of Relaxation
74
5
Relaxation Language
74
1
Words and Phrases in Non-relaxed and Relaxed State
75
1
Habit-forming Vocabulary
76
1
Relaxation Metaphors
76
1
Recapping Day Seven
77
1
Flying into a State of Relaxation
77
2
Part Three
79
20
Chapter Three
81
18
Personal Relaxation Plan
81
18
The Relaxation Toolbox
82
1
Relaxation Sin gals
82
2
Anchors
84
3
Morning Relaxation Routine
87
2
Morning Relaxation Reminders
89
3
Additional Morning Relaxation Reminders
92
1
Daily Relaxation Reminders
93
1
Daily Relaxation Bonus Reminders
94
1
Evening Relaxation Routine
95
1
Evening Journal Questions
95
1
Creating your Ideal Relaxed Environment
96
1
at Home
96
1
at Work
97
2
Summary
99
12
Seven-Day Relaxation Plan
99
5
Morning and Evening Relaxation Exercise Routine
101
3
Relaxation of Parts
104
1
Conclusion
105
3
Appendix
Personal Relaxation Plan--Instant Relaxation Exercises
108
1
Personal Relaxation Plan--Checklist
109
2
Bibliography
111