Gilles Diederichs - My Anti-Stress Year 52 Weeks of Soothing Activities and Wellness Advice

Copyright 2015 Mango, an imprint of Fleurus ditions, Paris

English-language translation 2017 by Skyhorse Publishing, Inc.

All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Racehorse Publishing, 307 West 36 th Street, 11 th Floor, New York, NY 10018.

First United States printing 2017 by Racehorse Publishing

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Translation by Franois Gramet

Interior photography iStockphoto

Print ISBN: 978-1-63158-119-9

Ebook ISBN: 978-1-63158-120-5

Previous ISBN: 978-2-317-01709-4

Contents

Introduction

T he key word of this book is harmony. My Anti-Stress Year renews the health book genre and gives the lions share of its attention to physical activities and mental and emotional peace. On the menu you will find real recipes for simple and efficient physical maintenance associated with breathing and brand-new sophrology techniques. Sophrologythe study of consciousness in harmonyis a healthcare philosophy made up of practical physical and mental exercises aimed at a prepared mind in a focused body.

Listening to your body

You feel it. Because of all the stress you are subjected to every day, your body gets tired. If your body needs to be taught to express itself clearly, you need to listen to it, lest you end up with generalized stiffness, sciatica, or even worse, low energy and incipient burn out. You need to familiarize yourself with the means by which your body expresses itself. There was a time when you were able to recover quickly, a time when an aspirin or a brisk walk was enough to dissipate tensions and aggravations. Why not learn to identify when you do too much or not enough, and be mindful of your bodys alert messages? Be attentive and kind to yourself every day!

Your anti-stress program by the week

This book proposes a whole anti-stress and well-being program that you can practice anywhere, anytime, progressively, week after week. It also relies on the mental and emotional peace of awareness meditation, a recognized Taoist technique that provides a better understanding of your bodys functioning so you dont overtax your two cerebral hemispheres, therefore causing them to work in opposition. This, in turn, reduces the flow of parasitic thoughts that, when accumulated, make you hypersensitive and easily irritable. Meditation will bring you peace and let you tap into your energy potential while helping you develop good posture and a constant psychological immunity. As you practice, you will progressivelyconsciously or notstop being a sponge, or worst, the universal receptacle of unresolved and unclaimed problems, everybody elses plus your own!

The first four weeks are important markers, the basis of your practice: give them priority, knowing that later on you can pick and choose what appeals to you most in the program. Four weeks of solidarity are also presented here because it is important to foster exchange, discovery, and understanding of what people around you are going throughwhether you know them or not! It facilitates human contact, shatters the barriers of solitude, social, and cultural aloofness and, above all, generates a community process that respects everyones input!

What is the plan of a session?

The sessions are always subdivided in four steps:

1. My anti-stress moment: as if you had a personal coach, you will be guided to mental peace, emotional clarification, and mental support to reach a better focus on well-being and world comprehension. Meditation, breathing, behavior modification, and a good disposition are the basis of moments that will connect you to the real. These crucial wellness components will help you manage the causes of stress and, ultimately, prevent it more efficiently.

2. My art therapy moment: creative expression is an ideal mediator to reconnect with your inner child, this oft forgotten part of yourself that is all about innocence, purity, joy, and comfort. Mind Mapping, mandalas, and abstract painting will help you get rid of the stress and frustrations that prevent you from being yourself. Every week you will also use these methods to evaluate your weaker points and your out of sync moments. We advise you scan the drawings included each week so you can revisit them, if needed. As for the health or well-being tips, integrate them in your daily routine!

3. My path to well-being: this is the core of the method. Its objective is the re-appropriation of your bodys performance. Step by step, you will accumulate an in-depth knowledge of the way in which your bodys bones and muscles work. It is important to practice at your own rhythm, without any strain. Be aware of the pain, the recurring small tensions; notice the way in which your body talks to you: specific spots rather than general tiredness, warnings of your painful forearms after a day at the computer, etc. Notice and react! Postural stretching, yoga, qigong, sophrology The list is complete and original.

4. My cocooning space: common sense and easy-to-apply tips. It is obvious that your eating habits, as well as your knowledge of essential oils, physiotherapy, color therapy, and Mother Natures incredible healing power, all collaborate toward taking control of your health. It is also very fruitful to organize workshops with family members or friends to share these ancient and economical pieces of information!

Give yourself the attention you deserve, have fun, and share!

Happiness is sweetest when shared.

Jacques Delille

Meditation is a simple and efficient way to manage your stress by putting your inner and exterior agitations in stand by mode.

Meditation brings peace to your whole person, mind, and body.

Its primary advantage is that you can practice anywhere, including at work. The objective is to teach your brain to calm down and perform well chemically (hormone distribution) and electrically (brain-muscles-nerves flux).

Start this first session by sitting and focusing your attention on the air coming in and out of your nostrils. This stabilizes your eyes (see drawing below) at a 45 angle.

Use stomach breathing: your stomach goes out when you inhale, in when you exhale; your back is straight; your spine is extended. Do not hesitate to sit on a meditation pillow to avoid knee or hip pain.

Important : meditate regularly to regain your inner calm.

REGULARITY ENHANCES THE BENEFITS OF EACH SESSION.

My art therapy moment

Positive coloring

Perfectly symmetrical, the number 4 represents the foundation, the seat. Hence, the four-leaf clover symbolizes luck and positivity. To multiply your chances of success, use the colors that seem most dynamic to you.