What You Can Do

Sandi Anders, MDiv, RYT, CSC

Starting Now

Even before your copy of The Alchemy of Peace & Love arrives (if you?re ordering by mail rather than downloading) you can go ahead and begin reducing your stress ? right now!

Close your eyes. Take a long, slow breath ? filling your lungs all the way down to your diaphragm. Exhale.

Take another slow, deep breath. Notice the cool air flowing in through your nostrils and down into your lungs, filling them completely. As you exhale, notice the warm, moist air as it flows out of your lungs and through your nostrils.

Take several more slow, deep breaths. As you breathe, scan your body and see if you notice any areas of muscle tension ? in your legs, your shoulders, your back. Perhaps you are unwittingly pressing your tongue against the roof of your mouth.

Wherever you notice any muscle tension in your body ? let it go. Release the tension and relax.

Breathe.

Three minutes of this gentle relaxation practice can make a noticeable difference in how you feel! This is a gift you can give yourself at almost any time throughout your day.

Your body wants to relax ? and it knows how! All you have to do is allow it.

Breathe.

Relax.

When Your Guided Meditation CDs Arrive

For the first listening, we suggest that you begin with Disc One. It?s best to allow yourself the full forty minutes for the first time. This will be twenty minutes of spoken guided relaxation and twenty minutes of relaxing instrumental music.

Find a time and place where you can relax without worrying about being interrupted. Turn off your cell phone, or leave it in another room.

Sit or lie comfortably.

Close your eyes.

Listen . . . Breathe . . . Relax.

Try an informal bit of research, as you listen to Alchemy, to judge its effectiveness. Before listening, notice how your body feels. Scan your body, noticing any sensations of tension, tightness, stiffness, or discomfort.

Then, simply relax and listen to The Alchemy of Peace & Love, allowing Sandi?s restful and soothing voice to carry you farther and farther into Deep Relaxation.

Afterwards, do a similar body scan like you did before listening, noticing any sensations of tension or discomfort.

Repeated listenings are likely to increase your ability to go into Deep Relaxation. And Deep Relaxation has an additive effect ? the more you relax, the more stress you release. As you listen, you are teaching your body how to relieve stress.