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How to Relax Enhancing your Mental and Physical Health through the Art of Inner Self-Regulation by Patrick Davis

Acknowledgments v Introduction ix 1 Prelude 1 A Carrot 3 Why You should Learn to Relax 4 The Nutshell 6 2 Fundamentals 7 The Stress Response 9 The Relaxation Response 12 Practice 14 Training Wheels 15 The Setting 17 Comfort 18 Focused Awareness 19 Dealing with Distraction 20 3 Techniques 23 Techniques 25 Breathing 27 Progressive Muscle Relaxation 31 Stretching 34 Autogenic Relaxation 36 Mental Imagery 39 Contemplation 41 Meditation 43 Prayer 45 Self-Hypnosis 48 4 Fine Tuning 51 Quieting 53 Recall Relaxation 54 Cue Controlled Relaxation 56 Deepening 59 Summing Up 60 5 Scripts 63 Reading 65 Progressive Muscle Relaxation Script 67 Stretching Script 78 Autogenic Relaxation Script 85 Self-Hypnosis Script 90 Mental Imagery Script 95 6 Forms 99 Forms 101 Trigger Identification Form 102 Relaxation Practice Recording Form 104 Cue Sheet 109 Problem List 110 About the author 113

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