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Creating calm from chaos…for chillout


Join Rachel: Lifestyle Coach, Author and Wellbeing Expert, as she shares a deeply relaxing 20 minute audio meditation exercise.

Just ten minutes relaxation a day where you do nothing is proven to have health benefits: lower pulse rate, blood pressure and reduced anxiety. Sitting doing nothing, without any distractions, forces you to confront your thoughts, which may be preventing you from relaxing and switching off. Relaxing is not sitting around being unproductive, it is not unsociable nor uncaring, quite the opposite. When you are fit, well and relaxed you are more able to deal with things, people, problems, etc.., more productively and effectively.


The two main approaches to relaxation are physical and mental relaxation. This rest and relaxation audio accomplishes both, helping you to relax, and switch off from your daily stresses and distractions. 


Being mindful differs significantly from the fast-paced lifestyle of the 21st century. Over-planning, frenzied activity and worrying triggers the stress response. Connecting with the present, the here and now, creates calm and wellbeing and a greater sense of control.


Enjoy some "you" time with the relaxing voice of qualified Lifestyle Coach, NLP Practitioner, Stress Management Practitioner, Resilience Trainer and Reiki Master Rachel Watson.

© & ℗ Complete Harmony 2006. All rights reserved.
Unauthorised copying, reproduction, hiring, lending, public performance and broadcasting prohibited.



Please note:


Do not listen to this download immediately before or during any activity which requires a high level of concentration, such as driving or operating machinery. Also, if you have a tendency to falling asleep whilst listening to any guided relaxation exercise, do not use whilst having a bath.


The sale of this download is subject to English law. The maker of the download accepts no liability for any loss, damage or injury caused by the use of the download, however it arises.


Important notice, ½ the profits are going to UNICEF at the end of the year.


In most circumstances, relaxation is highly beneficial. Occasionally, under certain circumstances, relaxation may create negative effects and therefore the following points should be considered. 


  • Training in relaxation should never be viewed as a substitute for medical treatment, whenever a disorder is present or suspected. 
  • Relaxation is not generally recommended for people suffering from hallucinations or other psychotic symptoms, for which imagery is inappropriate. 
  • Variations in blood pressure may occur in relaxation training, it can rise when limbs are being tensed and fall during deep relaxation.
  • As attention to breathing is a feature of most muscular approaches, the hazards of hyperventilation should be taken into consideration. Some people may feel anxious when concentrating on trying to control their breathing, thus running the risk of hyperventilating. This risk may be small, but it is worth remembering that should you feel uncomfortable just to ‘release control’ and allow your body to return to its normal breathing pattern. Habits that have become established over many years may be difficult to change initially and need careful attention.


As stated, in the majority of cases, relaxation is conducive to overall health and wellbeing. If you are unsure regarding your own particular circumstances, please consult your medical practitioner for advice.



Hints and tips:


To achieve the maximum benefit from a relaxation session you should avoid going to sleep. When a person is exhausted and very tense they often find it difficult to avoid sleeping. When learning relaxation skills, it is important that any relaxation technique is conducted in a quiet warm room either sitting on the floor, lying down or positioned in a comfortable chair ensuring your head and neck are well supported. Try to adopt as passive an attitude as possible as this will aid the relaxation session. Distracting thoughts may occur. If they do, allow them to float through your mind and return your mind to the calm scene, words or the gentle rhythm of your breathing.


Controlled breathing and the ability to relax are vital in dealing effectively with stress and enhancing wellbeing. To see real and lasting benefits you need to make it part of your lifestyle rather than something you do when you are feeling under par. You will then find it a useful technique to enable you to cope more easily in situations when you are likely to feel negative emotions such as fear, worry or panic. Developing the skills of controlled breathing may help them to overcome and cope with stressful situations, including a conflict situation, a difficult client or family member, giving a presentation etc.  


If you spend a small amount of time relaxing your body muscles and controlling your breathing each morning or evening you will reap the benefits during the rest of the day. Some people find it more convenient to performing relaxing exercises in the evening, helping them unwind and preparing them for sleep. Should you do so, however remember not to do any form of physical exercise straight after a meal or in the hours before going to bed.


How you breathe reflects your health and how you feel about yourself. Your breathing becomes shallow and rapid when you are anxious, but slow and deep when you are relaxed and calm. Years of stressful lifestyle means that rapid, shallow breathing is the norm for many people. Correct breathing is the key to calming mind and body.


"Sometimes the most important thing in a whole day is the rest we take between two deep  breaths".  - Etty Hillesum

Relaxation Download (½ profits to UNICEF)

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