аЯрЁБс>ўџ >@ўџџџ=џџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџьЅС` №Пі2bjbjЫsЫs .@ЉЉі*џџџџџџЄnnnnnnn‚F F F F Z ‚”њ‚ ‚ ‚ ‚ ‚ ‚ >Р д , . . . _ ФQФ$ŽhіВ9nр ‚ ‚ р р 9nn‚ ‚ N р n‚ n‚ , р , nn ‚ v АТфqR{ЦF №  d0” Ј Ј Јn р р р р р р р 99 р р р ”р р р р ‚‚‚ФF ‚‚‚F ‚‚‚nnnnnnџџџџ GUIDED VISUALISATION AND YOGA RELAXATION TAPES/CDS By Cazzaw I have found guided relaxation and visualisation techniques invaluable for my ME/CFS as they help me keep calm and relaxed, reduce muscle pain and help energy conservation. The effects are far more beneficial than spending the same amount of time sleeping and studies have shown that they can have a very positive effect on the central nervous system.. I have tried many relaxation tapes, but it took a while to find ones which I liked as some were unsuitable (e.g. voice too fast, or have loud music in the background, or a long introduction on why you need to relax with only a very short relaxation on it). The tapes reviewed below are all ones which I myself or others I know with ME/CFS have found useful and several have been recommended by The Yoga for Health Foundation. They can all be done lying down and a few can also be done sitting. There are no physical movements, so they should be suitable for most people with ME/CFS. Most of the relaxations I have chosen are 25 – 45 mins long, but there are a few shorter ones mentioned too. For a short relaxation I often do a relaxation from one of the yoga for ME tapes (see separate review). I’ve included several tapes with no music in the background as some people with ME are noise sensitive and cannot tolerate the music. There are several yoga nidra tapes included in this review. Yoga nidra is a very very deep form of relaxation and means ‘yogic sleep’. Your body goes into a state of sleep but your mind remains awake (you should not fall asleep doing this). Yoga nidra was recommended to me by the Yoga Biomedical Trust and by The Yoga for Health Foundation when I was bedridden, but is suitable for all levels of ME/CFS. Although OK for beginners it would be better to have a little experience of guided relaxations first. This technique gives me a much deeper relaxation than other types of relaxations. It is said that half an hour of yoga nidra is equivalent to more than two hours of conventional sleep. Yoga nidra is very popular amongst members of my local yoga for ME/CFS group. If a relaxation tape asks me to tense my muscles and then relax them I just visualise this, as sometimes tensing them makes my muscles worse but some people prefer the tensing/releasing technique. I often find that I get stronger effects after having played a tape or CD several times as it can sometimes take a while to get used to the voice and the content. “Volume 1 : Deep Relaxation and Yoga Nidra” recorded by Swami Pragyamurti, devised by Swami Satyananda Saraswati (14 + 14 + 26 min CD): this is suitable for complete beginners in yoga nidra, and is part of a series of 6 CDs. It contains 2 short deep relaxations, a yoga nidra and explains the sankalpa (resolution) which is used in yoga nidra. No music in background. This is a new recording and is not the same as the yoga nidra 1 audio tape that used to be available. Cost Ѓ10.00 + 15% p&p from the Satyananda Yoga Centre, 70 Thurleigh Road, Balham, London, SW12 8UD, UK. Tel. 0208-673 4869, web: www.syclondon.com. The Inner Bookshop also sell this (see below). “Volume 2 : Yoga Nidra” recorded by Swami Pragyamurti, devised by Swami Satyananda Saraswati (27 + 27 min CD): this is suitable for those with a little experience of yoga nidra or Volume 1 of this series. It contains 2 different yoga nidras. This is a new recording. No music in background. Details as for Volume 1 above. “Volume 3 : Yoga Nidra” recorded by Swami Pragyamurti, devised by Swami Satyananda Saraswati (27 + 39 min CD): this is only suitable for those with much more experience of yoga nidra or Volumes 1 and 2 of this series. It contains 2 different yoga nidras, one including a chakra visualisation. No music in background. This CD is similar to the yoga nidra 2 audio tape that used to be available. Details as for volume 1 above. “Relaxation Tape 4: Yoga Nidra” by Diana Lampen (26 + 21 min tape/CD): side one is a yoga nidra in a fairly similar style to those mentioned above, while side two is a different type of yoga nidra called yoga nidra kriya which also gives a very deep relaxation. No music in the background. Diana is a yoga teacher and has a selection of other tapes/CDs, including Relaxation Tape 3 and Guided Meditations and some of these have music after, but not during, the relaxation. She has a soothing voice. Cost Ѓ6.00 for tape or Ѓ8.00 for CD incl p&p from Diana Lampen, The Hope Project, 21 Heathfield Gardens, Stourbridge, West Midlands, DY8 3YD, UK, e-mail: lampen@hopeproject.co.uk, web: www.hopeproject.co.uk “Yoga Nidra” by Pam Horn (23 + 26 min CD) : this contains two different yoga nidras. Pam has a soothing voice and sometimes takes classes for Sheffield Yoga for ME/CFS. No music in background. Cost Ѓ10.00 + Ѓ1.50 p&p from Pam Horn, 207 Tom Lane, Sheffield, S10 3PH, e-mail: pam.horn@btopenworld.com. Tel. 0114 2304111. “Yoga Nidra” by Muz Murray (2 x 45 min tape/CD): side one is a different style of yoga nidra to those above and with the sound of a sitar in the background which gives a very deep relaxation. Side two is a guided visualisation. Cost Ѓ7.50 for tape or Ѓ12.99 for CD + Ѓ1.20 p&p from Inner Garden, 47 Baldwins Hill, Loughton, Essex, IG10 1SF, e-mail: igd.mantra-yoga.com, web: www.mantra-yoga.com. The Inner Bookshop also sells this (see below). “Inner Smile” by Merle McCarthy (2 x 40 min tape): side 1 is a deep relaxation and side 2 is a deep relaxation/guided visualisation where you send smiles through your body. Slow soothing voice with lots of pauses. This tape has now been rerecorded with music in the background. The earlier version with no music was very good when my brain was very bad. She also has a selection of other tapes, some with and some without music, including “Rainbow Relaxation” which contains 4 short 10-15 min relaxations on it with no music in the background. Merle will be recording some CDs soon. Cost Ѓ7.50 + Ѓ1.00 p&p from Merle McCarthy, 180 Redlands Road, Penarth, Vale of Glamorgan, CF64 2QS. Tel. 02920-711261, e-mail merlemccarthy@hotmail.com. “Colour Relaxation” by Merle McCarthy (2 x 40 min tape): side one is a deep relaxation using colour and the energy centres. Side two is a yoga nidra which includes a visualisation using colour. This tape has now been recorded with music in the background. Details as for “Inner Smile” above. “The Irish ME Trust Relaxation Tape” by Dr. Bernard Stain (30 min tape): a guided relaxation/visualisation designed for people with ME by a qualified psychotherapist. This was recommended in “Perspectives”. Music in the background. Cost Ѓ5.00 incl. p&p from The Irish ME Trust, Abbey House, Abbey Street, Dublin 1, Ireland. Tel. 00353 (1) 401 3629, email: imet@indigo.ie, web: www.imet.ie. “Inner Peace” by Angela Thompson (34 min tape/CD): a deep relaxation by an experienced yoga teacher. Music in the background. Cost Ѓ5.00 for tape or Ѓ9.95 for CD incl. p&p from Angela’s Yoga Books, End Cottage, Whitwell Street, Reepham, Norfolk, NR10 4RB. Tel. 01603-872030, email: emma@angelas-yoga-books.co.uk, web: www.angelas-yoga-books.co.uk. “A Walk in the Country” by Marcia Murray (28 + 26 min tape/CD ): A guided visualisation where you go for a walk in the countryside and then sit by a brook. The second side is the same as the first side except the ending is for when you want to sleep. A few faint nature sounds in the background. Marcia Murray is a qualified nurse and hypnotherapist and also has other relaxation tapes including the “Magic Carpet” where you fly off on a magic carpet to a place of your choosing. Cost Ѓ6.00 for tape and Ѓ9.50 for CD incl. p&p from Well Being, 27 Moorside Road, Honley, Holmfirth, HD9 6HR, W. Yorkshire, UK. Tel. 01484 662635, e-mail marcia@wellbeing-relaxation.co.uk, web: www.wellbeing-relaxation.co.uk. “Deep Relaxation” by Andrew Johnson (40 min CD): A deep relaxation tape by a clinical hypnotherapist and meridian therapist recommended by several people with ME. Music and sounds of the sea in the background. Cost Ѓ12.99 incl p&p from Andrew Johnson, The Kendon Centre, 27 Miller Road, Ayr, Ayrshire, KA7 1AX, Scotland. Tel. 0800 198 1097, e-mail: info@andrewjohnson.co.uk, web: www.andrewjohnson.co.uk. “Rainbow Meditation” by Jean Credland (2 x 30 min tape): a pleasant guided meditation where you go to a stream with a waterfall and see a rainbow in the spray. Available in 2 different versions, one with and one without music in the background. Jean also has some other tapes including “Natural Healing” and “Gentle Relaxation”. Cost Ѓ7.99 + Ѓ1.95 p&p from the Inner Bookshop (see below). “Healing Meditations” by Bernie Siegel (4 x 30 min CD): four guided meditations for enhancing your immune system and finding the key to good health, using a combination of guided imagery and auto-hypnosis. Music in the background. ISBN 1-56170-771-6. Cost Ѓ14.99 for 2 CDs + Ѓ1.95 p&p from the Inner Bookshop (see below). Other sources of guided visualisation and relaxation tapes include: Web site review: “Interaction” recommended an excellent review of relaxation tapes/CDs by Simon McGrath, web www.calming.org. Many have music in background. It is possible to listen to samples. There are also some relaxations you can download. Inner Bookshop: has a wide selection of relaxation tapes and also sells them secondhand, and these are listed on-line. Address: The Inner Bookshop, 111 Magdalen Road, Oxford, OX4 1RQ. Tel. 01865-245301, web: www.innerbookshop.com. Action for ME Library: has a good selection of relaxation tapes which members can borrow for Ѓ1.00 each. Tapes by Matthew Manning, Sean Milligan and William Collinge and “Imagery for Relaxation” by Dr Duncan Johnson are worth a try. Side 2 of the relaxation tape by Dr Robert Sharpe has an excellent very short deep relaxation. Address: Action for ME, Third Floor, Canningford House, 38 Victoria Street, Bristol, BS1 6BY. Tel. 0845 123 2380, web: www.afme.org.uk . The Matthew Manning Centre: Matthew Manning has produced some excellent tapes in the past. Some are now unavailable to buy but can be borrowed from Action for ME Library. “Just Relax” is one of these and excellent for sending me to sleep. It has waves in background and no music. He has since recorded two CDs, one called “Deep Relaxation” and one called “Deep Healing” both with music in the background. Address: The Matthew Manning Centre, PO Box 100, Bury St. Edmonds, Suffolk, IP29 4DE. Tel: 01284-830222, web: www.matthewmanning.com . Amazon: have a wide selection of tapes at discount prices on-line but watch the postage costs. Web: www.amazon.com or www.amazon.co.uk . Local Library: Your local library may stock some relaxation tapes. The author has ME/CFS/borreliosis and uses deep relaxation or guided visualisation tapes daily. 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