Adams Media - The Book of Calm 250 Ways to a Calmer You

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Adams Media

An Imprint of Simon & Schuster, Inc.

57 Littlefield Street

Avon, Massachusetts 02322

www.SimonandSchuster.com

Copyright 2018 by Simon & Schuster, Inc.

All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever. For information address Adams Media Subsidiary Rights Department, 1230 Avenue of the Americas, New York, NY 10020.

First Adams Media trade paperback edition December 2018

ADAMS MEDIA and colophon are trademarks of Simon & Schuster.

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Interior design by Erin Alexander

Cover design by Frank Rivera

Cover images 123Rf/Jozef Polc

Library of Congress Cataloging-in-Publication Data has been applied for.

ISBN 978-1-5072-1005-5

ISBN 978-1-5072-1006-2 (ebook)

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Simon & Schuster, Inc., was aware of a trademark claim, the designations have been printed with initial capital letters.

This book is intended as general information only, and should not be used to diagnose or treat any health condition. In light of the complex, individual, and specific nature of health problems, this book is not intended to replace professional medical advice. The ideas, procedures, and suggestions in this book are intended to supplement, not replace, the advice of a trained medical professional. Consult your physician before adopting any of the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

Contains material adapted from the following titles published by Adams Media, an Imprint of Simon & Schuster, Inc.: My Pocket Meditations by Meera Lester, copyright 2017, ISBN 978-1-5072-0341-5; My Pocket Guru by Adams Media, copyright 2016, ISBN 978-1-4405-9246-1; Meditation Made Easy by Preston Bentley, copyright 2015, ISBN 978-1-4405-8432-9; Mantras Made Easy by Sherianna Boyle, MEd, CAGS, copyright 2017, ISBN 978-1-4405-9997-2; 5-Minute Mindfulness by David Dillard-Wright, PhD, Heidi E. Spear, and Paula Munier, copyright 2012, ISBN 978-1-4405-2979-5; Stress Less by Kate Hanley, copyright 2017, ISBN 978-1-5072-0193-0; Meditation for Moms by Kim Dwyer and Susan Reynolds, copyright 2012, ISBN 978-1-4405-3027-2; An Indulgence a Day by Andrea Norville and Patrick Menton, copyright 2009, ISBN 978-1-60550-152-9.

Being calm is about finding a moment of quiet in the chaos of everyday life. Slowing down, taking a breath, and embracing peace can all help give you a new perspective on your day, and help you be ready for the challenges that may come your way. And while finding tranquility in todays hectic world can be a struggle, The Book of Calm gives you what you need to find peace, no matter the situation.

Throughout the book youll find 250 ways to fill yourself with a feeling of peace, calm, and well-being, including:

Inspirational quotes

Breathing exercises

Yoga poses

Meditations

Mantras

And more

From taking a mindful shower to doing some deep breathing, the ideas in this book will give you the tools to invite calm right now, whether youre preparing to do something that scares you, trying to keep your cool in the middle of a tough conversation, or just looking for a breather after a hard day.

If you struggle to find serenity in the midst of a busy, stressful life, dont worry. The Book of Calm has just what you need to stop, breathe, and calm yourself downany time you need it.

Open your mouth wide, take a deep breath, and breathe out a calming ahhhhh . This simple sound is far more powerful than you may think. Youre giving yourself permission to release tension in your neck, your shoulders, or anywhere else. Muscle tension is often a reflection of energy that is being held hostage in the body, and can keep you sore and on edge. Circulating fresh oxygen deep into your body helps you release this pent-up energy. Go ahead, fill up your belly with breath. Inflate it now, fully (like a balloon). Allow your mouth to open slightly and release a nice ahhhhh sound.

Walking is something most of us learn to do when were very little, and then we dont think much about it. Taking a moment to slow down and just focus on walking can be a soothing, meditative activity if youre feeling overwhelmed.

1. When you begin a walking meditation, pretend that you have never walked before. It helps to practice in your home with bare feet before trying this outdoors.

2. Create a clear path, maybe a hallway, or any place in your home where you can walk back and forth.

3. Focus on your posture, straightening your spine from your tailbone to the crown of your head, and standing squarely over your feet and hips.

4. Feel your feet on the floor. Imagine that your feet have never touched or felt the floor, like youre on another planet and have no idea how this new ground will feel. Notice every inch of your feet touching the floor or the ground. Be curious about how everything feels under your feet.

5. Lengthen your body up through your spine to the crown of your head. Bring your shoulders down and back to open your heart center. Make sure your chin is slightly tucked.

6. Take small steps, and step lightly and slowly. Smile while you are walking. Realize how different it is to walk without having a place to go and how refreshing it feels to be focused solely on walking, surrendering all thought about anything other than walking.

Whenever you need to calm down, rest your hand on your stomach or your heart to draw your focus down, away from your head and its litany of thoughts, and into your body, where you are always in the present moment and where your inner peace resides. Its a small movementso small, you can do it even in a meeting or while riding a crowded trainwith big results because it helps you use your whole being to handle whatever stressor is at your door.