۱۰۱ راه برای رسیدن به آرامش: چگونه از بدنتان برای آرامش ذهنتان استفاده کنید

Simple, powerful tools for everyday resilience from Rebekah Ballagh, bestselling author of Note to Self. These calming ideas come from a range of scientifically backed methods, with influences from somatic therapy practices, polyvagal exercises, mindfulness, breath work, meditation and yin yoga. On every page of 101 Ways to Find Calm you'll find a powerful tool for calmness, centredness and connection. They're bite-sized, simple to read and easy to do but they can make a world of difference. Learn how to safely feel and process your emotions; how to rewire your brain and nervous system; and how to deeply connect with yourself. You'll experience a wonderful feeling of calm and deepen your ability for compassion, presence and healing. Cover Title page Imprint Contents INTRODUCTION HOW TO USE THIS BOOK BEFORE AND AFTER 1. FOCUS SWINGING 2. SENSORY GROUNDING 3. 5-4-3-2-1 4. DROP YOUR ARMOUR 5. FULL BODY RELAXATION 6. FOCUS SWITCHING 7. MINDFUL CUP OF TEA 8. POSTURAL SHIFTS 9. BODY SCAN 10. EAR MASSAGE 11. PERIPHERAL VISION 12. FACE MASSAGE 13. ARM SQUEEZES 14. SOMATIC SHAKING 15. WEIGHTED BELLY BREATH 16. AWARENESS OF BREATH 17. CHILD'S POSE 18. CAT COW 19. LEGS UP THE WALL 20. BRIDGE BREATHING 21. BUTTERFLY 22. TWISTS 23. OCEAN BREATH 24. MINDFUL MUSIC 25. MOVING BREATH 26. BREATHING-RATE RECORD 27. SAFE PLACE 28. SAVOUR A SCENT 29. BILATERAL STIMULATION butterfly taps 30 BILATERAL STIMULATION thigh taps 31. BILATERAL STIMULATION finger taps 32. CONTAINMENT HUG 33. SOMATIC HOLDS 34. VAGUS NERVE EXERCISE 35. LETTING GO 36. A-Z DISTRACTION 37. THE RIVER OF MIND 38. ALTERNATE NOSTRIL BREATHING 39. FIVE-FINGER BREATH 40 SOMATIC SENSATIONS 41. BOUNDARY SENSING 42. HEALING BREATH 43. FEELING THE BREATH 44. JOG AND FOLD 45. ROCK AND TILT 46. HEEL DROPS 47. WALL PUSH 48. ENERGY SHIELD 49. VOCAL-CHORD CALMING 50. COLD 51. CANDLE INTENTIONS 52. SWAY 53. HIP ROCKS 54. LOW STIMULATION SENSORY SHOWER 55. AROMA BOMBS 56. CONNECT 57. DRAW YOUR EMOTION 58. GROUND IN NATURE 59. PHYSIOLOGICAL SIGH 60. NAME YOUR EMOTION 61. HOT-SPOT SCAN 62. BURRITO WRAP 63. 5, 5 OR 5 TOOL 64. POST-ITS 65. BRAIN DUMP 66. JUST ONE THING 67. MUSIC 68. BODY TAPS 69. MINDFUL WALK 70. CANDLE CALM 71. SELF-CHECK 72. INNER CONNECTION 73. FLOOR FOOT RUBS 74. EYE REST 75. HOT CHOCOLATE BREATH 76. MANTRA BREATH 77. PHOTOGRAPHY WALK 78. MINDFUL BITE 79. SINGLE FOCUS 80. COPING STATEMENTS 81. COMFORT COLOUR 82. COMFORTING TOUCH 83. BODY CONTACT 84. ANCHOR 85. HEAT 86. SOOTHING WATER 87. SOOTHING SOUNDS 88. GAZE AND SWEEP 89. THE BURN LIST 90. ROCKING RELEASE 91. SUPPORT CREW 92. TURNING INWARDS AND OPENING YOUR HEART 93. EMOTIONAL PROCESSING AND RELEASE 94. ADRENAL HUG 95. DUAL AWARENESS 96. THE BOILING BREATHER 97. WAVE BREATHING 98. BIAS 99. MIRROR MANTRAS 100. LOVING KINDNESS 101. BREATH OF JOY IDEAS FOR DAILY PRACTICE USEFUL TERMS Simple, powerful tools for everyday resilience.These calming ideas come from a range of scientifically backed methods, with influences from somatic therapy practices, polyvagal exercises, mindfulness, breath work, meditation and yin yoga. On every page of 101 Ways to Find Calm you'll find a powerful tool for calmness, centeredness and connection.They're bite-sized, simple to read and easy to do but they can make a world of difference.Learn how to safely feel and process your emotions; how to rewire your brain and nervous system; and how to deeply connect with yourself. You'll experience a wonderful feeling of calm and deepen your ability for compassion, presence and healing.