| CD 1 (1 hour 16 minutes) |
CD 2 (1
hour 18 minutes) |
| Inner calm through bodily relaxation and meditation |
Creating peaceful thoughts and a philosophy of calm |
| Tracks |
Tracks |
| 1 |
Approaching stress
Stress is neither good nor bad in itself. It can be useful
in some situations, its absence a problem. Stress can enable us to reach
peak performance. People who downshift can find the absence of stress a
problem. Retired people too can suffer from lack of stress. Learn to focus
on one thing at a time. |
1 |
From type A to type B
The difference between type A personalities - competitive, hard-driving,
ambitious and ego-centric - and type B personalities - who are laid-back,
easy-going and tolerant, take time to do things they enjoy and appreciate
relaxation - but who achieve just as much or more than type As and
experience much less stress and far better health. Eight steps to make the
transition towards more of a type B personality. |
| 2 |
Progressive relaxation
Relax each of the muscle groups of the body in turn,
reducing the level of tension and stress inside them. Every thought or
emotion is manifested in the muscles - in a sense, we "think with the
muscles" - so continuous stress leads to muscular tension. By following this
exercise of progressive relaxation, you can release that tension. |
2 |
Change your thinking
Cognitive therapy aims to reduce the impact of the cognitions which led to
the stress reaction. The achievement of well-being takes place simultaneously on the levels of thinking, feeling and action. "You largely
think the way you feel." The ABCDE formula. Develop unconditional self-acceptance (USA) and unconditional other acceptance (UOA). |
| 3 |
Fight or flight
The flight or fight syndrome is an involuntary response
which increases blood pressure, heart rate, breathing rate, blood flow to
the muscles and metabolism. This was useful in prehistoric times when facing
a sabre-toothed tiger, but we need a more useful response today. |
3 |
Creative imagination
An exercise for changing, your cognitive thought patterns, to gain control
over the way you feel. A numerical scale to recognise stress levels at any
given moment. Visualisation exercise to change your inner state and adopt
type B personality traits. Disputing the irrational beliefs in order to gain
more effective emotional consequences. |
| 4 |
Relaxation response
The opposite of the flight or fight syndrome is the
relaxation response, the body's innate way of creating calmness. The
practice of meditation - a focusing of attention inwards - has been proven
to reduce blood pressure levels and improve health by invoking the
relaxation response. |
4 |
In the real world
Taking the lessons from these exercises out into the real world, and living
daily life by taking action to create the life and experiences you want. |
| 5 |
Meditation
This guided meditation draws from a variety of Eastern
traditions to first create a state of inner calm and tranquility, and then
carry out a mental exercise for transforming your attitude towards
situations which have resulted in the stress reaction. |
5 |
New philosophy
A relaxation and focusing exercise which draws from the previous material on
the CDs, ties it together and gives positive affirmations for a calm and
resourceful future. |
