Self Care

Reset your breath with this box breathing technique. Great for alleviating stress, heightening performance and deepening concentration. A tpot meaningful micro-moment to help you live and lead well.

Take a [Meaningful Mirco-Moment] with this 4-7-8 tpot guided breathing technique as you calm the mind and deeply relax the nervous system. This technique is perfect when you want to decrease anxiety, control emotions like anger or are struggling to sleep.

Mindfulness for the Mindless is for people who want to experience a life with less stress and more happiness. Mindfulness for the Mindless will show you that by using mindfulness you can be: • Happier with yourself • Happier in relationships • Happier at work • Less anxious and stressed• Less reactive and judgemental• Kinder and more compassionate• Mindful without meditating. This no nonsense guide to being mindful will show you how to stop mindlessly existing and how to start enjoying your life. It explains the mindless traps that we all fall into and how by being more mindful you can escape them to make your life more fulfilling and enjoyable.

Career, relationships, health, happiness, sport, creativity – you name it – they can all be enhanced by the practice of meditation. It has the power to improve every aspect of our lives. Although there has recently been a lot of coverage of meditation, most people still see it narrowly as being a relaxation technique, or a spiritual exercise. It can be both these things, but it is also so much more. This book is an attempt to explain the 'more'.

A few minutes is all it takes to transform your day. The 5-Minute Mindfulness Journal helps you live mindfully with quick, thought-provoking practices and writing prompts to bring peace, calm, and happiness to your day. Designed to take five minutes or less, these short and accessible exercises allow you to experience mindfulness no matter where you are or how much time you have. From gaining self-acceptance to cultivating lovingkindness, this journal takes you on a transformative personal journey to be present every second, every minute, and every day.

It's a subject close to Fearne's heart. Drawing on her own experiences and including expert advice, HAPPY offers practical ways of finding joy each and every day. Happiness isn't a mountain to climb, it's just one foot in front of the other on the path of life, and here you'll find little steps that will help make the differences that count. With workbook elements to help you start and end the day well; get in touch with your creative side; and find peace through written exercises, simple practical ideas and visualisations, these are daily tricks and reminders to help you unlock that inner happiness.

Mindfulness is the easy way to gently let go of stress and be in the moment. It has fast become the slow way to manage the modern world - without chanting mantras or setting aside hours of time for meditation.Dr Patrizia Collard will show you how to bring simple 5- and 10-minute practices into your day in order to free yourself from stress and, ultimately, find more peace in your life.This beautifully illustrated book will set you and your family on the road of mindfulness so you can lead a more mindful, peaceful and relaxed life. Find long-lasting happiness with The Little Book of Mindfulness!

We all wish to be more mindful, engaged, present loving the life we are living, but is this possible and how? You Are Not Your Thoughts: The Secret Magic of Mindfulness makes the journey into a mindful way of being a profoundly simple one, both to understand and to access. It is a book for those who want to truly know the power of mindfulness to transform their experience of life. '...There are thousands of books out there to help us combat our inner self-destructive voice... if I could go back in time and read only one book on the subject, this is it.' Joe Pasquale, Comedian and Actor

Demystifying meditation for the modern world: an accessible and practical route to improved health, happiness and well being, in as little as 10 minutes. Andy Puddicombe, founder of the celebrated Headspace, is on a mission: to get people to take 10 minutes out of their day to sit in the now. Here he shares his simple to learn, but highly effective techniques of meditation. * Rest an anxious, busy mind * Find greater ease when faced with difficult emotions, thoughts, circumstances * Improve focus and concentration * Sleep better * Achieve new levels of calm and fulfilment. The benefits of mindfulness and meditation are well documented and here Andy brings this ancient practice into the modern world, tailor made for the most time starved among us.

In this book, you will discover - How your myths on benefits of meditation are broken. Who should meditate, Why anyone should meditate and When to meditate in simple and easy to understand words. How you can use free tools to assess your stress, anxiety or depression levels? Would you like pre-worked examples of 16 different ideas with explanation of the time slots to meditate? Why the long term benefits outweigh the short term feelings? Why preparation is a must have one time setup in 3 easy to understand steps and what preparations are necessary?

Do you want to get away from a mind full of stress, anxiety, and worry to a mindful state filled with joy, inner peace and clarity? This journey from mind full to mindful is possible by inviting mindfulness in your life.

Learn how to harness the benefits of mindfulness to take control of your life for the better. With simple breathing exercises, meditation tips, and relaxation techniques, Practical Mindfulness will improve your concentration and help you achieve success.

This podcast gives you an introduction to Mindfulness and its benefits.

If you've ever wanted to learn how to meditate, but didn't know where to start, this is the video for you. Simply download the Headspace app, and follow these step-by-step instructions. Headspace offers everything you need to begin a regular meditation practice. It's good for you too - in fact, it's been shown that just 30 days of Headspace resulted in a 32% decrease in stress.

Learning how to meditate means accepting that our minds won’t go quiet the moment we sit and close our eyes. So if we can’t just clear the mind on-demand, how are we ever going to relax? In this animation Headspace co-founder, Andy Puddicombe likens the practice of meditation to sitting by the side of a road, with instructions to watch the traffic. How do we stop ourselves getting caught up with the thoughts? It’s a question of perspective.

Meditation is the simple of act of taking time out to observe the mind. But what happens if we don't like what we find? In this Headspace animation, co-founder, Andy Puddicombe uses a traditional metaphor of a calm pool of water to explain how each meditation session can become an exercise in acceptance.

Reduce anxiety, sleep better and feel happier

Meditation made simple. Brilliant things happen in calm minds.

This podcast is presented by Dr David Peters and has some quick relaxation and breathing exercises which you can do anywhere to help clear your mind.

This podcast is a free 3-minute breathing space narrated by Ed Halliwell – one of the world's leading teachers of mindfulness. You can listen to it whenever you feel tense and it is a simple and great way to calm your mind and body down.

Mindfulness has been shown to be very beneficial. In this guided mindfulness meditation you can learn to be completely present in the moment, letting go of your thoughts and achieving calmness.

Find calm with this minute-long meditation.

David Sillito tried mindfulness meditation and talks about his experience & an interview with Dr Danny Penman.

Mindfulness for Health reveals a series of simple practices that you can incorporate into your daily life to relieve chronic pain and the suffering and stress of illness.

The book is based on Mindfulness-Based Cognitive Therapy (MBCT). MBCT revolves around a straightforward form of mindfulness meditation which takes just a few minutes a day for the full benefits to be revealed.

Proven solutions for better nights, from an elite sleep coach. One third of our lives are spent trying to sleep. Most us have disturbed, restless nights and rely on a cocktail of caffeine and sugar to drag us through the day. Yet the hours we spend in bed shape our mood, motivation and decision-making skills - defining our performance in work, at home and while keeping fit. We need a new approach to sleep In this ground-breaking book, the sleep guru to the stars Nick Littlehales debunks many myths around sleep

An increasing amount of detailed sleep studies and accessible information means that we’re becoming more and more aware of the importance of sleep. People are now making sleep a priority, with a strong understanding of why a perfect bedtime routine, exercise, relaxation and healthy food are so beneficial. Scientific breakthroughs have benefited us all in the sleep department, but at the same time, we’ve been hindered. We’re in an age of the internet, smartphones and non-stop high-pressure jobs, which means most of us are partaking in activities that have a negative effect on our sleep. In order to enjoy a restful night’s sleep, you must pay some attention to your environment. Here are the top six things that should be considered.

The Effortless Sleep Method is the book insomniacs all over the world have been waiting for, even those for whom ‘nothing ever works’. This highly practical and hugely effective method offers a simple and permanent solution for long-term and new insomniacs alike.

It has never been more important to sleep well. Stop sabotaging your own sleep and finally wake up energised and refreshed How to Sleep Well is a guidebook that can change your sleep and help you live your life more fully. Whether you struggle to fall asleep, sleep too lightly, wake too often or simply cannot wake up, this book can help you get on track to sleeping well and living better.

Evidence has shown that sleep is key to your wellbeing and that without restful sleep, physical and mental wellness and wellbeing suffers. Unfortunately, when life gets hectic, getting a good night's sleep—when it is, in fact, the most needed - becomes increasingly difficult. Poor sleep can include any of the following. i) Not being able to fall asleep ii) Not getting restful sleep iii) Early waking.However, there are many things you can do to help get a better night’s sleep. This book will reveal:(1) Why sleep is important(2) What are the benefits of sleep(3) Two common myths about sleep(4) How much sleep is needed(5) Are you getting enough sleep(6) A Sleep Diary(7) What interferes with a good night's sleep and (8) The sleep skills you need to break the vicious cycle and get a better night's sleepAnd a Bonus "Summary Card"

A third of the population sleep badly, but now THE SLEEP BOOK's revolutionary five-week plan means that you don't have to be one of them.

In The Sleep Revolution, Arianna explores all the latest science on what exactly is going on while we sleep and dream. She takes on the sleeping pill industry, and all the ways our addiction to technology disrupts our sleep. She also offers a range of recommendations and tips from leading scientists on how we can get better and more restorative sleep, and harness its incredible power.

Did you know that while we sleep the brain goes to work?

We asked more than 2,000 people what sounds helped them to de-stress/get to sleep. Among the top answers were the sounds of birdsong, rain, thunder and lightning, waves and wind.

In this short talk, Arianna Huffington shares a small idea that can awaken much bigger ones: the power of a good night's sleep. Instead of bragging about our sleep deficits, she urges us to shut our eyes and see the big picture: We can sleep our way to increased productivity and happiness -- and smarter decision-making.

Create the perfect sleep environment, with 6 steps.

This podcast shows you how to use a technique called progressive relaxation for better sleep. It is narrated by Professor Colin Espie.

How to sleep better? How to fall asleep fast in 40 seconds? Bright Side explains why these and many other things don't let your rest enough during the night.

This podcast is presented by Dr David Peters and is intended to be listened to in bed. It can help you relax and get ready to go to sleep.

Prepare your mind for a restful night with this one-minute exercise.

Why We Sleep delves in to everything from what really happens during REM sleep to how caffeine and alcohol affect sleep and why our sleep patterns change across a lifetime, transforming our appreciation of the extraordinary phenomenon that safeguards our existence.

Russell Foster is a circadian neuroscientist: He studies the sleep cycles of the brain. And he asks: What do we know about sleep? Not a lot, it turns out, for something we do with one-third of our lives. In this talk, Foster shares three popular theories about why we sleep, busts some myths about how much sleep we need at different ages -- and hints at some bold new uses of sleep as a predictor of mental health.

Over 100,000 metric tons of caffeine are consumed around the world every year. That’s equivalent to the weight of 14 Eiffel Towers! Caffeine helps us feel alert, focused, and energetic, even if we haven’t had enough sleep — but it can also raise our blood pressure and make us feel anxious. So how does it keep us awake? Hanan Qasim shares the science behind the world’s most widely used drug.

Quantum-Touch is the touch-based healing technique that uses the chi of both practitioner and client, bringing them into harmony to allow the body to heal itself. Quantum-Touch differs from other healing techniques because it does not require long years of study and presents none of the common hurdles of understanding or application; anyone can learn to use it to become a healer, both of others and of self. In this new edition of his best-selling guide, Richard Gordon leads the reader step by step, clearly explaining how to use breathing and body-focusing techniques to raise one's energy levels. Once that is achieved, the healer can correct posture and alignment, reduce pain and inflammation, help balance emotional distress, and even heal pets. Above all, Quantum-Touch can be used in tandem with all other healing modalities, including Western medicine, and its efficacy has been attested to by physicians, acupuncturists, chiropractors, and other healing professionals.

The skin is our largest organ. Its nerve endings and pressure receptors are tactile pathways, activated through touch, which our brain uses to interpret and explore the world around us. But recent research suggests that the brain’s response to touch serves an even wider purpose, providing critical stimulation during all stages of life.

Touch can be used as a tool for communicating empathy, even resulting in an analgesic, painkilling effect. To combat loneliness, let’s set up coffee dates instead of screen time

Since 1972 Therapeutic Touch has been taught in hospitals and at universities to tens of thousands of health care professionals. The Spiritual Dimension of Therapeutic Touch provides an intimate glimpse into the life work of Dora Kunz (1904-1999), medical intuitive and fifth-generation clairvoyant, who used her gifts to reach out to others in her capacity as healer and teacher.

An empirically informed philosophical account of human touch as a single, unified sensory modality that plays a central role in perception. It is through touch that we are able to interact directly with the world; it is our primary conduit of both pleasure and pain. Touch may be our most immediate and powerful sense-"the first sense" because of the central role it plays in experience. In this book, Matthew Fulkerson proposes that human touch, despite its functional diversity, is a single, unified sensory modality.

Technology allows us to communicate across vast distances but something is lost in translation. Busy lives result in neglected relationships and patterns of behavior that discourage intimacy. Touch: The Power of Human Connection illustrates 19 positions designed to bring you closer to the people you value and achieve true fulfillment. More importantly, Touch reveals the science behind cuddling and why it is such a fundamental need. While no book guarantees happiness, Touch comes awfully close. This book shows you how to improve your health, boost your personal energy, strengthen your relationships, satisfy your partner and approach life with confidence. Samantha Hess created a work of astonishing power and grace.

Modern medicine is in danger of losing a powerful, old-fashioned tool: human touch.

Dr. Devy Shetty of Narayana Health tells the story of a patient who changed his life: Mother Teresa.

Dr. Strauss presents the importance of human touch, emphasizing the importance of it at her Neontology department in the Hospital.

Touch is the first sense we acquire and the secret weapon in many a successful relationship. Here's how to regain fluency in your first language.

The power of touch is profound – whether it is an accidental glazing from a stranger, the strong kneading of a professional masseur, a gentle hold from someone close, a reassuring squeeze of the hand, an ‘I see you’ caress, an encouraging touch on the back, a quick kiss on the forehead or one that is slower, more tender and more anticipated.

Dual-function receptors in our skin make mint feel cool and chili peppers hot. Without the brain’s dedicated centers for emotional touch, an orgasm would feel more like a sneeze—convulsive, but not especially nice. From skin to nerves to brain, the organization of our body’s touch circuits is a complex and often counterintuitive system that affects everything from our social interactions to our general health and development.

To reduce your risk of exposure to chemicals that may be linked to breast cancer, try to avoid products containing the chemicals shown here. Natural cosmetics, free from harmful substances, are readily available, or you can make your own. For more information visit: www.breastcanceruk.org.uk