Chronicle Books - The Perfect Calm Deck: 50 Exercises to Soothe Mind and Body

We live in an increasingly high-tech, fast-paced worldone that demands our focused attention, often on many different tasks at once. Juggling the pressures of our work and home lives often leads to anxiety. Longer work days mean less free time to do things we really enjoythe things that relax us. It is not surprising, then, that many people complain of suffering from the symptoms of stress, such as headaches, tiredness, and erratic mood swings. Continual exposure to the causes of stress can make us more susceptible to poor physical and mental health. However, by changing our lifestyle even a little bit, and by incorporating moments of relaxation into our lives, we can discover the deep sense of inner calm that lies within each of us. In turn, this discovery will bring us a greater sense of fulfillment and appreciation for the simple pleasures in life, along with a greater sense of overall well-being.

The Perfect Calm Deck is a set of fifty simple, practical exercises to relax the mind and body. You will find an inspirational image on one side of each card and a guided relaxation on the other. The relaxation exercises are easy to learn and use a combination of Eastern and Western techniques, such as meditation, visualization, breathing exercises, and massage. The techniques will help you to achieve a variety of relaxation goalssuch as putting your problems into perspective, learning effective time management, and gaining greater control over your life. The images on the cards can be used in two main ways: to help you focus your mind in preparation for the exercise, and as a specific aid to the visualization exercises.

Carry it around with you. The aim is to build relaxation into your day, so having the deck on hand will allow you to use otherwise dead timewhile youre on the bus in the morning, or waiting at the Laundromatto promote calm in your life. Choose a card at random from the pack and place it text-side up in front of you. First read through the text, then turn the card over and spend a few moments looking at the image to prepare yourself mentally for the exercise. Try to focus on the image fully, emptying your mind of any distracting thoughts. Then, turn the card back and follow the instructions.

There are three main kinds of exercises in the deck. The simplest are those that are intended to last for a few minutes (we usually suggest five to ten minutes) and can be done at any time, anywhere. If you draw one of these cards, try to do the exercise immediatelyor at least at the soonest possible opportunity.

The second type of exercise suggests things to do during the course of a day (for example, spending a day without clocks to escape the pressure of time). If you draw one of these cards, assess whether or not the suggestion is something that you could follow immediately. (You need not do the exercise for a whole dayalthough this is the optimum, half a day or even a few hours is beneficial.) If the exercise is impractical for immediate use, keep it at the front of the deck and make plans to do it as soon as possible. Try to resist the urge to simply replace the card and never do the exercise. The final type of exercise is that which makes a suggestion for a certain part of the dayperhaps a pre-sleep meditation or an exercise to help you stay calm while being jostled about on a busy subway. Practice these at the next relevant opportunity. Whenever a card is impractical for immediate use and you need an instant relaxation, draw another card from the deck.

You will find that all of the exercises will help to bring a greater overall sense of relaxation into your life. However, it is important that you establish a regular rhythm of using the deck and practicing the exercises. One way of getting into your stride is to pick a card first thing in the morning and immediately schedule a time in the day to complete the exercise. You might even pick three cards at random and do one in the morning, one at lunchtime, and one before you go to bed. Once the rhythm is established, you will find that calling upon the deck during times of heightened stress becomes second nature.

Any change in perspective can help us to see minor anxieties in our lives more objectively. Visualize yourself as a bird in a tree. You hop onto the higher branches and take flight, soaring high above the earth. All you see below is a swirl of blue and green, a world without borders or boundaries. Enjoy the experience of your visualization for five minutes, then imagine beginning your descent. When you return to earth, minor irritations will seem diminished in the face of the worlds majesty.

The following visualization is a great quick fix at the end of a stressful day. Lie on your back, close your eyes, and visualize yourself lying in a hammock on a tropical beach. The sun gently warms you, and a light breeze causes the hammock to rock comfortingly. Your breathing slows down to synchronize with the rhythmic sound of waves breaking onto the shore. With each breath you feel the tension in your body dissolve. Lull yourself into deep peace in this way for five to ten minutes.

Many of the stresses of daily life are direct results of our constant struggle for material success. We often forget that the most precious things in life dont cost a thing. Take a few moments each day to count your blessings: the love of your family and friends; your good health; your freedom to enjoy the gifts of nature. Think of yourself as free from the trappings of materialismwithout them, you are at peace.

Sounds, particularly those of nature, can have a relaxing influence on both mind and body. Find a peaceful place outdoors, sit comfortably, close your eyes, and breathe slowly and deeply for a few minutes. As your body relaxes, tune in to the natural sounds around you. Perhaps you can hear birds singing, insects humming, or a gentle breeze rustling nearby leaves. Lose yourself in the sounds for as long as you feel comfortable.

Modern lifestyles often conspire to make us lose touch with the soothing effects of nature. However, the countryside, or even a local park, can provide an excellent setting to reconnect with the natural world. Take a walk with the sole purpose of rediscovering the beauty of nature. Notice every flower, hear every sound, and smell every scent. Vow to renew your acquaintance with nature on a regular basis.