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By many is called the guru of calm is Paul Wilson, a meditation teacher who has published dozens of books on "Peace", as maintained and operated author of a best seller, mini book "The Little Book of Calm" (The little book of calm), which is basically a concentrated his book "Instant Calm," published years earlier during a seminar Zen in Japan. This little treasure pocket, translated into 24 languages, sold more than 10 million copies and for many people has become the remedy pocket casus stress and tension from work, from the company or simple lifestyle that often comes into conflict with our deepest self.

Paul Wilson. after writing articles for various magazines now publish on the Internet site www.calmcentre.com and teaches meditation online www.millionmeditators.com .

This post is a quick personal note about the book, when I need to be taken (but you also do), from which point out some passages: discover how the simple sentences can have a very positive effect on our lives by improving our mood and Our state of mind ...

Waste some 'TIME, people who work hard do not waste no time in activities' frivolous and fun. Yet, for them, so long as 'not used' not wasted

CHOOSE YOUR COMPANIES WITH CARE, as it may seem ungenerous, attend recalled that makes people very nervous nervous. Conversely, if you have to do, albeit for short periods, with quiet people, you will feel comfortable too

Be enchanted FROM YOUR BREATH, if you wait on the music of your breath and really be able to grasp the rhythm, you will find that peace and 'round the corner

Take a break between changes another, and 'always lurking temptation to treat equally all changes of our life as one endless terrifying event. Do not be ruthless with your stress levels and addresses the changes one at a time

SEER disorder, the disorder is combined with the personal tensions of life. Clearing the clutter and 'an orderly system to regain calm

Excited only with a particular purpose, realize there is 'a time for excitement and for a relaxing'. And that is' do not kid yourself that a stimulant can never relax

Virtues' of orange flowers, when you need to relax, pour three drops of essential oil of orange blossom (neroli), or orange blossom, in a cup of mineral water and spray the mixture around with a vaporizer

IGNORE annotations, annotations of documents and contracts are made on purpose to confuse and frustrate. If you stay calm, do it read and interpreted by someone else

Learn to Pat, welcome in your life a little animal, the affection with both hands, and get a valuable ally in your battle to reach the calm

Forgive IMMEDIATELY, the hatred and resentment are much more 'hurt those who try it and to those who' object. For your peace, forgive immediately and unconditionally

Lock your door every so often there comes a time when we need to isolate the external interrupts and focus on our needs and our responsibility '. Let's do at least one hour per day

Hovers in the air, you stand up and Ergit throughout your height, even more ', like I imagine a string attached to the crown that you raised a few millimeters from the ground. More 'you will feel disconnected from the ground, more' you close to calm '

TOUCH TOUCH OR FACTS, the simple human contact and 'one way more' safe to download the tensions and sometimes works wonders. And so 'as the embrace of their parents soothes troubled child, a kiss or a handshake often calms a discussion

DIVING IN GREEN, plants give oxygen environment and meanwhile absorb carbon dioxide and pollutants. Please take a few plants in the room where work and those where you sleep and live, and you'll have a greater quantity 'of oxygen and more' oxygen to breathe, more 'you'll be relaxed

TRACKING THE PLEASURE IN CALM, relaxation techniques, as opposed to strengthening the muscles are more 'effective if they do not require hard work and arduous efforts. In fact, if calm 'and' one of the great pleasures of life

Relax with an aphrodisiac, ginseng, sought for centuries for its' aphrodisiac, also famous, if taken regularly, to serve as a relaxing nervous system

Limits the claims, a major source of tension in life and 'the need' to keep constantly up to the standards that we set. Do yourself a favor and, occasionally, a bit beyond 'your claim

LEARN SOME EXERCISE OF TAI-CHI, when you focus on an exercise of Tai-Chi and 'virtually impossible to feel tense. If you learn the fundamental exercises of this discipline, you will have discovered a secret of serenity '

LISTEN TO THE QUIET, quiet and 'the essence of calm. You can not get by force, you can only accept it when it arrives. But if you'll be listening, if you really listen. you'll find in the most unexpected places. You only need a little 'concentration

FAI REST fingers gently supports the fingers of one hand (including thumb!) Over those of the other. Just a slight touch. Breathe in slowly for sixty seconds and left invade the calm

Dressed in white, wear clothes that have a definite influence on the way you feel. The large clothing, fabric and natural light colors promote calm. 'S why yogis wear white

Sell CLOCK, have you ever noticed that if we take off the wrist, we feel more 'relaxed? Rid of you, from time to time, and together they released the pressures of time

Take advantage of negative ions, negative ions are great. Freshen the air, help breathing, improve mood and make us feel calm and energized. All that is needed is' a negative ion generator (ionizer) for cheap. Or an electrical storm

CLUTCHES WITH A ROSE, massage and 'One of the most' pleasing to calm down and come to complete relaxation. If oil massage'll join a few drops of rose oil, you can double the effectiveness

GIFTS a fruit, more 'rich and inviting,' your bowl, the less you will be taken to nibble foods that increase the nervous tension. Eat more 'fruit, and you will feel more' relaxed and full of sweetness, too

No note small problems, to maintain calm, the capacity 'more' important 'not to lose sleep over little problems. The second, again in order of importance, 'but to consider any small problem

Preference for the straight-backed, it seems odd, but more chairs' are not as comfortable and relaxing soft instinctively imagine. For many reasons should choose one that supports the back and keep the torso erect

Stability that today and holiday treats each day as a holiday, do something to create a festive atmosphere and see the concerns vanish like snow in the sun

PRAYER calm, pretend to be clear: you take the attitudes of a quiet person, think that others will judge a kind and peaceful, in less than no time, I'll really

Run and you will live better, and run 'an antidote to stress. It is simple, requires no special training and is beginning to take effect within the first two hundred meters

THINKING ABOUT BEAUTY, do not do to gratify, but to elevate the spirit, because there 's always serenity where there' beauty, you want to be the work of nature, or that is man

Slept like a baby, everything 'that coffee prevents sleep well', alcohol, cola prevents it from being really calm. Try your best to sleep when you feel that you need

Walking for pleasure, some physical exercises may seem genuine torture while walking and 'easy and enjoyable. Take a walk a day, not because 'you must, but because' if I do the right mood, can 'be more' relaxed to move from A to B

Pamper yourself with a nap if they feel the need to make some quick nap during the day. You will be surprised by the calm that can give you a few minutes rest, even while you're sitting at your machine to write ... snore ... snore ... snore.

RAW AND BEAUTIFUL, begins each meal with something raw: fruits or vegetables. These foods not only make it more alkaline 'calm but give harmony to lunch

Pamper Walk, take a long bath, then massaged my feet with a moisturizing cream or a combination of essential oils and relaxing, in the twinkling of an eye, you'll feel deliciously rested

CHOOSE THE REAR SEAT, even if you enjoy driving, know it is 'an activity' stressful. Get back seat (if you trust the driver) and passes the time of travel share your calm

KEEP CONTROL OF THE SUN THAT CAN KEEP THINGS UNDER CONTROL, strictly distinguish between attainable goals and objectives and 'a waste of time to achieve groped. Then dedicate your energy to just what 'you can make (and the rest appioppalo to someone else)

Began ten minutes before every journey begins with ten minutes early. Not only do you save the pressure of haste, but if all goes well, will have ten minutes more 'to relax before undertaking the next

CONCERNED AT THE RIGHT TIME, in general concerns about the future. And, the more 'often, revolve around things that never will happen. Concentrate on this and let the future take care of '

SORBI Chicken with mint, if replaced with a herbal tea, such as mint, exciting drinks such as tea 'and coffee', your ability 'to keep calm will double,' triple '

Convince feel calm, if you want to induce by deception your subconscious to help you feel calm enough to repeat: "Every moment that passes I feel more and more 'calm'

SHOES U.S. practice, each reflexologist will confirm 'that the real relaxation begins with the feet. Can 'seem trivial but wear comfortable shoes and a pair of' resting almost like being barefoot

FIND THE BEST IN ALL THINGS, take the habit of looking the better side in people and situations. You will discover that this attitude only brings optimism and positivity '. And the one and the other lead to serenity '

HAIR BRUSH brushes 1 0 You have them, finds time to brush my hair to someone or, better still, You have them or brush your brush. Methodically, choirs gestures large and slow. So 'urge several points and the relaxation of Shiatsu and insisting, you get wonderful results

Claimed your humanity ', leave perfection to others. You be satisfied with yourself and you will feel much more 'serene

Begin to celebrate Christmas, maybe there are times centuries of trial and error, but now the Christmas carols and lullabies have become very appeasing. Canthal too (with the thought!) Throughout the year

CHOOSE SIMPLE PLEASURES, approach things with care and without bias, and find entertaining and meaningful. A bunch of grapes, a glass of water, a green lawn or a sky full of clouds ... all can lead you to calm

Deliverance from the past, and 'rare to have a reasonable cause to regret past actions or events. Why 'the past does not exist only in our memory. When we recognize that lack of reality ', there is calm

Learn from children, take lessons from the children calm look how know how to live every moment for the pleasure of living it imagines to be a child, and you too can feel like him

THINK CALM, formula thoughts serene. Imagine peaceful setting. Call sounds of peace. And guess what 'as you feel

RUBA thirty seconds, you get nervous when you go to a quiet place (even the bath house can 'be good) and devotes thirty seconds to adjust your thoughts and learn how to calm down. Could be thirty seconds more 'useful throughout the day

Simplify, less things you have in life, you have to do fewer things, administer and manage, the less 'tension that accompany'

CHOOSE kindness, used to be kind, not for the benefit of others, but because 'ennobles you. No matter if the recipient does not reciprocate your kindness (although usually happens), you'll feel better anyway for your friendship forever '

Understand the difference between LIVE AND HAVE just so '. Life is not 'based on the possession

THINK WARM, something cold and hard 'quiet. Rub vigorously to warm hands helps. And the feeling of calm that follows heat

Learned to appreciate the FISH, why watch the fish and 'so' relaxed? Why 'move slowly and, perhaps even more' important, because 'breathe slowly. And look 'like contemplating a seascape

Imagine yourself, imagine you are on an idyllic South Pacific island on a beach of sand clear: watch your live, your relaxed attitude, your wavy hair in the breeze, calm and note the hint of a smile on your face. And now imagine how it feels to be '

DAI a cut, there 's nothing like a change to force the cage voltage we manufacture during the day. From time to time decide to do something that normally you would not, for example, follow a different path to get home from work. It uses the travel time to appreciate the change

PROGRAM YOUR CONCERNS, every day at the same time spend some 'time to classify your worries. When time and 'expired, stop worrying

MASSAGE temples, the temples are a few points, pressing on which, according to the shiatsu technique, one can 'more' effectively calm. Exerts a slight pressure as you exhale and inhale while attenuates

Be positive on the positive attitude, strive to cultivate positive thoughts, to make speeches and positive, thanks to the positive feelings they arouse, all your problems will be solved

THE TURTLE, there 'a direct relationship between the rate at which you move and your moods. Move more 'slowly, consciously sweeten your words and your gestures and in a flash you will be relaxed

Find out what ... it 's hard to be tense when you learn something you want to know. And you can 'learn from situations most' unlikely

UNGINNED Beads, vent nervous energy that is concentrated in the hands and fingers sliding in the East as a string of beads between his fingers

Sometimes IGNORE THE PHONE, just let the phone ring a few times without reply to realize that those who have something important to say, always attracting. Learn it, and you will have less worry in life

Let go, those contracts the muscles of the arms or legs, for example, and then suddenly slack. The contrast between tension and relaxation should let you know what it feels like to be really relaxed. Meditate on that feeling

SEE ALL ClO something magical about 'you do, people get more' from life are indeed those who seek magical side even in the smallest things they do. Cultivate this ability 'and be calm and contented

ADMITS your addiction, meet the irresistible desire of any kind (nicotine, chocolate, caffeine, alcohol) will not help you 'find some calm. Admit your addiction 'these substances and attempts to find an alternative. Only in this way 'can be calm

DRINK HOT WATER, a cup of cold water can 'more calm' than any other beverage. But a cup of hot water will calm you 'even more'

LOOK AWAY, her eyes rest when observing distant scenarios, especially if natural. And when the eyes are rested, the body begins to relax

BENEFITS plasters, like all the beauticians and barbers will continue, nothing better than a towel soaked in hot water remove from your face the signs of tension and stress

STRONG, smiles, a smile relaxes the major muscles of the face and this reaction triggers emotional reactions to the bargain chain which invariably make us feel better

ACCEPT ONE deadlines, due dates are at the root of many problems of stress. Accettane only one at a time and you will be master of your time

ABANDONED the waves, floating in a pool, a bathtub or in a tub, and slowly feel the tension dissolve

Accustomed to Generosity ', yield to the impulse to be generous: it helps someone, perform a kind act, just a compliment. Who will feel 'better for what' you've done ... you'll be

VITALITY 'and vitamins, and foods rich in vitamin A increase the right' to relax, those rich in B vitamins are known for their invigorating effects. Then add to your diet of beans, lentils, peas, nuts, berries, wheat germ, whole grains and dairy products

WITHDRAWAL IN TIME, in every battle comes the time when the determination has no more 'purpose and becomes an end in itself. Should know when to move on and 'dowry typical of many people calm

Further strengthen your friendships if you tend to take too seriously the work and responsibility ', remember that thing you regret more' on his deathbed is not the business but left open the friendships neglected

Turn off the light in a stressful day, when nothing seems to go the right way, withdrawn and quiet in a dark corner and listen to your breath while slowly reach total relaxation

YOU FROM THE PACE, as the attitude and mood of a group can affect an individual, so 'an individual firm can' influence on a group. If you move slowly and talk calmly, you can spread a sense of peace in a whole group

Learn to say NO, you can only do a certain amount of work without that your performance and decrease your alertness. Then accepts only commitments that you know you can do better and then gently but firmly, refused all other requests

TAKE NOTE OF YOUR CONCERNS, and 'wonderful to see how quickly' many concerns dissolve when put in writing and then assess the probability 'that come true. Nine out of ten times the odds 'and' extremely remote

Put up your feet, the simple act of his / her feet up not only serves to improve circulation. From 'quickly a sense of wellbeing

FAI TREASURE good moments, annotali, preservation of a picture, record them on your computer. Then call them to mind often and think, please try again and reliving an integral part of your routine and your future projects

READ YOURSELF, gardeners, when they work, are among the most 'calm and relaxed you'll' meet

ORGANIZE YOUR PERSONAL COMMITMENTS, if you settle your commitments and not allow others to the amounts as and when you have a lot more 'time to relax

Pat the back of his hand, the "zone therapy" sees the back of his hand the way that leads to peace. A mild stroke upward with the fingertips promotes complete relaxation

Abolish PHRASES nagging, nagging phrases like, "You ..." "I have to ..." "I should ..." "I do not have time ..." exacerbated the tension. Beware, and if Take this in your thoughts and expressions in your conversation, replace them with longer sentences 'as anodyne: "I can ..." "I choose ..." "I'll find' time for ..."

GET SMALL SUCCESSES, there 'nothing like a bit' of success to relax. Even in activities' banal looking, occasionally, some claim

NERVE watch people, learn to recognize other signs of tension and anxiety. So 'you'll be more' aware of your physiology, you will make progress towards peace

Appreciating the routine, you can perform any task that can automatically 'contribute to your wellbeing. Think of a pause for reflection, focused entirely on the moment that you live and you will feel satisfied

Breathing 'ADAGIO, a deeply relaxed breathing only five to eight times per minute. If slow breathing until that value, you can relax in a short time

Add a pinch of lavender, a hint of lavender not only relieves aches and pains, but as relaxing miracles

Rediscover milk, Mom was right: milk helps us to calm down. Indeed and 'rich in calcium, a muscle relaxant, and an amino acid called tryptophan which is' a powerful natural sedative

Pretends to believe, though, no matter how you feel, pretending to be absolutely calm and relaxed, you can fool your subconscious into believing that you're really calm and relaxed

DON LINEN PRINTED to Donald, choose some clothes a bit 'childish side to remember the irreverent, uninhibited and joyful life

IMPORTANT FROM YOUR JOB, the difference between a humble and thankless job and a noble and rewarding and 'often only a matter of perspective. Considers it important to your work and the satisfaction you'll feel will help you 'to' take things the right way

Bisticci appointment only, although 'it is impossible to avoid conflicts and disputes, you can' easily avoid getting bad blood they occur. Just refer the dispute. Agree to discuss the question in detail until later ... and you will be surprised how 'peaceful meeting

NO SHAMPOO SHAMPOO, to act, in the more 'enjoyable ways of relaxing shiatsu points that are on the head, just massage the scalp. How to make a shampoo without using shampoo

FIXED SOMETHING BLUE, or pink, or sometimes green. Each of these two colors a warm and cold has the magical properties' to instill calm in a restless mind

Let Go in a tub, a long hot bath to none in the lake. Lower the lights, add water a few drops balsamic oil you want, and go almost in ecstasy

AMA the present moment, if you focus on individual details of each moment you live, I savor every taste, hear all sounds, all known colors, you'll be calm before you even realize it

CREATED A PLACE OF CALM, to calm you down if you always say in a certain place on your favorite chair or on a park bench, your unconscious will associate 'the sense of peace to that particular place. After that you will be enough 'reach to relax

SAPPI When it stops, almost no activity 'and the perseverance of life' award. Thus, 'when you feel that your stress increases, stop doing what you're doing and give yourself a break or maybe something else occupied

SPREAD THE BEAUTY wherever you go, whatever you do in life, always try to bring a bit 'of harmony or contribute to the beauty that already' and 'this

FAI a compliment ... and discover the pleasure that comes will be 'much of you as one who has received.

Take all the time you want, perhaps contrary to what you believe, you have every time in the world to do what you decided. What I can not 'fall in your day you should forget

DELEGATION ruthlessly, more 'learn to delegate more' you do well and with ease. In addition, most 'proxies, you will be less pressure

Thank your good mood, make friends with your sense of humor. Plays and jokes with him. Fanne ricorso piu' spesso di quanto ti sembra giusto… E ti aiutera' a diventare sereno

MASSAGGIATI LE SOPRACCIGLIA, quando sei sotto pressione, lo fai istintivamente, ma ora puoi farlo consapevolmente: strofinando le sopracciglia verso l'esterno agisci sui punti di rilassamento dello shiatzu che circondano la fronte

IMPARA AD AMARE I CAMBIAMENTI, se ti convincerai che da un cambiamento possono derivare conseguenze positive quanto negative, ti risparmierai tutte le apprensioni che molti sembrano avere al riguardo. Rilassati e accetta serenamente i cambiamenti quando arrivano

SLEEP ON A PILLOW patchouli, every now and add three drops of chamomile essence of patchouli or on your pillow, and you'll sleep blissfully quiet

Shed a few tears and the tears there 's something that soothes emotionally and physically

IMAGINE a sunset, even if sometimes the sunsets can be melancholic, always full of peace. In particular rose

UNBREAKABLE plans, if you're under pressure, do something unusual. Get up when normally you should not get up, sit where you do not normally think sederesti and things that normally would not think

OF 'THE PRAYERS, if you have a religious or spiritual, probably more familiar with the method' and follow the ancient world to achieve tranquility ': prayer

Off and on, electric lights, neon lights, televisions, computers .... All adds to the tension. Paradoxically, you can counter its effects with another electronic device: an ionizer

RAISING before dawn, not surprisingly the yogis, ascetics, thinkers, masters of martial arts and many religious orders consider the moments before dawn the most 'precious day

GO TO THE SEA, the sea air, salt water and the lapping of the waves help to open up a growing sense of peace

Spit it out, when you talk about your problems, you already 'on the way to solve them. Trust your feelings and your difficulties 'to someone and you feel more' peaceful

Make friends with a massage or a beautician ...

Convincing you to choose from, that you know it or not, we usually have alternatives. The trick is to recognize them. And when you succeed you will feel free

THINK BEFORE YOU MAKE A PURCHASE, to avoid the anxiety of the debt, before thinking about what 'you'd like to buy, think about what you can afford to spend

SUDA, exercise combats the negative effects of stress and helps you feel better. Trained until 'you will not be veiled face with sweat and then continues for another twenty minutes

He spoke slowly, and when you 'come under pressure to mouth the words burst and accelerates the pace of speech. If you reverse the trend if that is 'keep your tongue in check, expose your thoughts more clearly and breathe more' slowly you can trick your subconscious into believing that you're comfortable

THE DIET OF CALM if you feel you always caliph, eat more 'fruit and more' raw vegetables, then yogurt, milk, eggs, whole grains, beans, legumes, nuts and seeds

CAREFUL TO HEAD, in general, and 'what happens to us in the head, and not what happens to our body, to make us anxious and stressed. Consulates thinking that most of the things we go through the mind will not take place ever

LEAVE THE CITY ', and' more 'relaxing walk in a country road in a city street. From 'more' welfare lay eyes on a tree laden with fruits on a bus load of people. And 'more' pleasant to sail in open sea in a busy port

BOUQUET FLOWERS, some scents stimulate the brain to produce serotonin, a substance that has great power sedative. Among the fragrances most 'effective in this sense there are lavender and chamomile

Live in waltz time, the waltz is not 'just a form of music amongst the most' cheerful and joyful but it 's also very relaxing. While walking, my thoughts follow a ternary rhythm and hear the echo of joy in your footsteps

I entered the church and sit down, churches and temples of all faiths are extraordinary places of peace. Sit on the bench also a church steeped in the aura of absolute serenity '

AWARDS On the palate, and who 'has the nervous jaw muscles contract. To ease the tension just hit the palate with the tongue just behind the incisors

PROCESSED IN A WINDMILL, imagine a windmill turning. Mimics its movement slowly describing large circles with arms, and you will gusts of serenity '

DISTURBING a frown wrinkling his forehead and eyebrows in a frown hard and threatening. Then he raises his eyebrows and feel the tension slacken. And then recalls the sense of relief that you've tried

Dance till you drop, dance and unrestrained 'exercise of a more' pleasant and can distract even the most apprehensive 'inveterate

Covered her face, supports the palms on the sides of the face, lips eyes, leaving room for the nose, and exerts a slight pressure until 'you will not feel relaxed

Archive CONCERNS every night before going to bed, finds a way to put away the concerns. Sussurrale write them a letter or a diary, then accantonale and forget it. E 'in the morning will be very likely that decreased or even disappeared

80:20 EAT, the ideal diet to maintain a calm consists of eighty percent of alkaline foods (whole grains, vegetables, etc..) And a twenty percent acidifying foods (coffee, meat, sugar, processed foods, preserved, etc. .)

SOS BACH, care more 'note with flowers of Bach, the "Rescue Remedy", have sedative effects in pathological situations more' varied, from severe trauma to small anxieties

RICE makes good blood, you always go looking for things that make you laugh and if you can not find anything amusing, pretend to have found it. And laugh

TAKE NOTE, put your concerns in writing and you wonder how quickly dissolve when you see black on white

Make an appointment, make an appointment with yourself, to a certain date, to take care of your worries. More 'to take seriously your commitment more' effectively solve your problems

PUT TO WORK your subconscious, the unconscious and 'specialized in finding solutions to problems more' personal. Trust in him and grant a truce to your rational mind

Meditate, focus on movement, sound, image, thought, and not worry if your attention tends to disperse. Before you know it, you'll be meditating

Escapes the gear TWICE A DAY, twice daily for a few minutes, stop being part of the gear: running around the block, bring your letters to the post, take a nap on the sly, in fact abandoned the routine and your day will be 'more' varied and vital

CONCEDITI UNA LICENZA, trova un posto tranquillo, vacci regolarmente, e di' a voce alta: «Ogni ora mi concedo una licenza di cinque minuti per rilassarmi e starmene calmo». E continua a ripetertelo

PREOCCUPATI SOLO DELLE QUESTIONI IMPORTANTI, se trascurerai i piccoli problemi e ti concentrerai solo sii quelli importanti, sarai molto piu' vicino alla calma

SCENDI UNA FERMATA PRIMA, se decidi di abbandonare la routine, puoi anche abbandonare l'abitudine di preoccuparti. Fai una strada diversa per rincasare, scendi dall'autobus una fermata prima, parla con uno sconosciuto e assapora la differenza

CAMBIA, ci sono due modi per gestire le situazioni stressanti: puoi modificarle o puoi cambiare il tuo modo di considerarle. Cambiare il modo di considerare le cose e' illuminante

PARLA A MEZZA VOCE, hai mai sentito una persona calma parlare troppo forte?

SII GENTILE, puo' sembrare un'opinione fuori moda, ma le persone gentili fanno meno fatica a ritrovare la calma

PORTA CON TE UN PEZZETTO DI QUIETE, concentrati sul silenzio. Quando arriva, soffermati ad ascoltare la sua voce. E soprattutto sforzati di portare con te quella quiete ovunque tu vada