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Mindfully Manage Stress & Anxiety 10 Day Course
- A 10 Day Course for Mindfully Managing Stress & Anxiety.
- Each mindfulness meditation includes a guided 10 minute session.
- Glenn's highly acclaimed vocal techniques guiding you into a completely relaxed state of mind & body.
- Stereo-echoed affirmations, which pan from ear-to-ear across the stereo range - a deeply relaxing effect.
- Soothing background music pieces by Russ Davey tuned to the theme of Mindfulness, with each piece of music designed specifically for each therapy section of the recording.
Mindfully Manage Stress & Anxiety - 10 Day Course
These meditations are also featured in the Mindfulness Meditation range but have been adapted into a course format designed to be listened to over 10 days. Learn to manage your stress and anxiety levels with deeply relaxing mindfulness techniques.
This course combines soothing music with bodyscan, breathing and visualisation techniques to use whenever you find yourself worrying or feeling stressed. It will also help you to build inner strength and find a place of peace and calm. Includes an introduction, plus:
|Day 1 - Relaxation Bodyscan||Day 2 - Mindful Breathing|
|Day 3 - Orchard Sunrise Visualisation||Day 4 - Blue Light Bodyscan 1|
|Day 5 - Leaves On A Stream Visualisation||Day 6 - Peaceful Bodyscan|
|Day 7 - Starlit Beach Visualisation||Day 8 - Mountain Meditation|
|Day 9 - Blue Light Bodyscan 2||Day 10 - Windmill Visualisation for Deep Sleep|
Day 1 - Relaxation Bodyscan
We begin the first meditation with a deeply relaxing bodyscan. This provides a foundation to help you feel more grounded whenever you feel stressed, anxious or overwhelmed. It also allows you to create some space between yourself and any stress or anxiety. We will build upon this in day two, where we will focus on the breath.
Day 2 - Mindful Breathing
In this session you will learn to connect with a feeling of peace and tranquillity as you use the breath to anchor yourself in the present moment without regretting the past or worrying about the future. As with the bodyscan in day one, you will be able to draw upon this simple but effective technique during times of stress or anxiety to calm your mind.
Day 3 - Orchard Sunrise Visualisation
In this session we introduce a new orchard sunrise visualisation to use whenever you find yourself putting too much pressure on yourself or struggling to live up to your own expectations. This technique will help you develop a more positive mind-set and cultivate a lasting sense of gratitude. You will also learn to let go of any negativity which can often accompany a stressed or anxious mind.
Day 4 - Blue Light Bodyscan 1
In this session we will hone the skill of cultivating self-awareness with a blue light bodyscan. You will be encouraged to follow the blue light as you are guided through each area of your body noticing any sensations or tension without judgement. As you practice this skill you will find that simply becoming aware of where your body is holding any stress or tension can often allow it to naturally dissipate.
Day 5 - Leaves On A Stream Visualisation
In this session we will build upon the technique in day three with a guided visualisation that encourages you to place any thoughts on leaves floating on a stream. This allows you to create a space between yourself and any stress, anxiety or worry. This is very useful to help calm the mind when you are finding thoughts or emotions overwhelming.
Day 6 - Peaceful Bodyscan
In this session we will reflect on the previous techniques and how you will be able to draw on them when you are feeling stressed or anxious. We will also develop the bodyscan technique as you step back and observe your experience from a distance, encouraging a more balanced perspective in stressful situations.
Day 7 - Starlit Beach Visualisation
In this session we will reflect on yesterday’s bodyscan before moving onto an empowering starlit beach visualisation. This technique aims to help you learn to meet negativity with loving-kindness as you reconnect with your experience in the present moment.
Day 8 - Mountain Meditation
In this session you will be guided though a deeply relaxing mountain visualisation. This meditation will encourage you to develop a more balanced perspective when you catch yourself regretting the past or worrying about the future. It will also help you to allow worries and anxiety to dissipate as you break the cycle through awareness in the present moment.
Day 9 - Blue Light Bodyscan 2
In this session we will recap on the visualisations from the last two days. We will then build upon the blue light bodyscan technique as you develop the skill of connecting with your experience in the present moment. A regular bodyscan is an invaluable tool which will allow you to tune in and release any stress or tension that you are holding in your body.
Day 10 - Windmill Visualisation for Deep Sleep
In this session we will recap on the techniques and ideas that we have explored over the last nine days and how they can be used in your day-to-day life. Anxiety and stress can also affect our ability to sleep well, so in this session we will introduce a windmill visualisation technique. At the end of the session you will be guided into a deep sleep, so it’s best to listen at night when you are lying down comfortably in your bed and ready to fall asleep.
About Mindfulness Meditation
Mindfulness techniques have been used for thousands of years, and have been proven to help ease many psychological stresses like anxiety, fear and pain.
With today's busy lifestyle, we often try to ignore problems, fears and concerns. We put things to the back of our minds as a coping mechanism, but these thoughts and feelings can return and create a cycle of anxiety that can feel difficult to escape. Mindfulness is about focusing attention on feelings and thoughts, noticing how they make us feel, and letting them go without judgement.
By learning to observe our thoughts and feelings, we can begin to see them from a distance rather than getting caught up in them. This naturally reduces anxiety and stress as you learn to accept life in the present moment. You can also use mindfulness techniques to cultivate qualities such as kindness, or overcome any number of problems or difficulties in your life.
Mindfulness lets you heal your mind in a number of ways:
- It helps release the familiar cycle of anxiety, worry and fears.
- It helps you become kinder to yourself, and reduces negative self-talk.
- It helps you to notice automatic reactions and to cease negative habits.
- It allows you to become more creative in your approach to difficult situations.
About The Authors
Glenn is one of the world's most successful hypnotherapists. He has helped thousands including many celebrities in a 20 year career and his hypnosis and meditation titles have been downloaded over 10 million times. His hypnotherapy titles are well established as the UK's best-selling self-help CDs and downloads of all time and consistently top the self-help audio charts on Amazon, iTunes, Audible and Apple's App Store. In May 2011 he was made a Fellow of The British Society of Clinical Hypnosis in acknowledgement of his achievements in the world of hypnotherapy.
Russ is an accomplished musician with over 20 years' experience composing, performing and teaching music. In 2007 he became Glenn Harrold's Creative Designer and has been responsible for producing many of Glenn's print and online artwork designs. With his close familiarity with Glenn's recordings, and knowledge of mindfulness meditation techniques, he was uniquely placed to co-author this range of titles.
* Disclaimer: Specific results are not guaranteed. Results may vary.