COOL at 50 by Suzanne Chalkley
  • COOL at 50 by Suzanne Chalkley
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Suzanne says:

”To all my female friends over 40 years of "age''. Most of us are going through the next stage of our lives. We are at that age where we see the wrinkles, grey hair, and extra pounds.

Menopause has already shown up or just waiting around the corner. We see the pretty 25-year olds and sigh. But, we were 25 once, just like they will one day be our age. What they bring to the table with their youth and zest for life, we bring our wisdom, scars, experience and good hearts.

For all we've been through earning each grey hair; raising kids, paying bills, surviving illnesses and whatever else life has thrown at us, we are survivors... we are warriors... we are strong beautiful women. Like a classic car or fine wine.

While our exterior may not be what it once was, it is traded for our spirit, our courage and our strength to enter this new chapter of our lives with grace, pride and wisdom for all we've been through and accomplished.

Never feel bad about getting older. It is a privilege denied to many.”

In this new audiobook Suzanne will bring some wise words for all women in their 40s and approaching 50. She will be bringing to you, an understanding of what the menopause is; why it happens, how its symptoms can affect you, and how you can use tried and tested tips on how to deal with menopausal symptoms to make your daily life more manageable.

While she will be focusing mainly on key lifestyle changes that you can make and natural remedies that you can use, she will also mention when medication is in order to manage your symptoms.

Remember, ultimately you must always follow your doctor’s instructions: DO SEE YOUR DOCTOR IF you've had trouble with menopausal symptoms which are affecting your daily life in a way that makes it hard for you to cope.

Suzanne is a Nutritional Consultant and a Certified Health & Lifestyle coach.

Contains instruction on key breathing techniques.

"An information-rich and reassuring audiobook" Listener

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INSOMNIA: Meditation for Deep Restful Sleep
  • INSOMNIA: Meditation for Deep Restful Sleep
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This audio presentation will take you gently into a deep restful sleep under the guidance of Sara Dylan. Sara’s soft, kind, reassuring voice will lead you step by step into the safe, comfortable mind-set that will be conducive to achieving deep restful sleep. The intention of this meditation for deep sleep is that you will sleep soundly and deeply and wake up feeling refreshed and re-energised.

Everyone has a rough night or two, and about 30% of adults have occasional or short-term insomnia. Chronic insomnia, though, lasts for more than three weeks. About 10% of adults experience chronic insomnia, and most need treatment to get relief. You can help your doctor evaluate your problem by keeping a sleep diary, which tracks such things as: number and time of caffeinated beverages during the day, naps during the day, your bedtime the previous night, and number of awakenings during the night.

Meditation can help with sleep but there are other things to consider which will improve your chances of getting to sleep and staying asleep. The UK National Health Service recommends the following:

BE SURE TO • go to bed and wake up at the same time every day – only go to bed when you feel tired • relax at least 1 hour before bed – for example, take a bath or read a book • make sure your bedroom is dark and quiet – use thick curtains, blinds, an eye mask or ear plugs • make sure the room is not too hot or too cold • exercise regularly during the day • make sure your mattress, pillows and covers are comfortable

TRY NOT TO • drink alcohol, tea or coffee at least 6 hours before going to bed • eat a big meal late at night

DO SEE YOUR DOCTOR IF • you've had trouble sleeping for months • your insomnia is affecting your daily life in a way that makes it hard for you to cope

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Smoking Cessation: The Life You Want Through Meditation
  • Smoking Cessation: The Life You Want Through Meditation
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By Virginia Harton Improve your life and health: This audio recording includes two full meditation sessions and is designed to teach you how to get the life you want through meditation: Specifically how to stop smoking and achieve mindfulness in your daily life.

First, Smoking Cessation: Smoking cessation (colloquially quitting smoking) is the process of discontinuing tobacco smoking. Tobacco contains nicotine, which is addictive, making the process of quitting often very prolonged and difficult.

Smoking is the leading preventable cause of death worldwide, and quitting smoking significantly reduces the risk of dying from tobacco-related diseases such as heart disease and lung cancer. Seventy per cent of smokers would like to quit smoking, and 50 percent report attempting to quit within the past year. Many different strategies can be used for smoking cessation, including quitting without assistance ("cold turkey" or cut down then quit), medications such as nicotine replacement therapy (NRT), and behavioural counselling. The majority of smokers who try to quit do so without assistance, though only 3 to 6% of quit attempts without assistance are successful. Use of medications and behavioural counselling both increase success rates, and a combination of both medication and behavioural interventions has been shown to be even more effective.

Because nicotine is addictive, quitting smoking leads to symptoms of nicotine withdrawal such as craving, anxiety and irritability, depression, and weight gain. Professional smoking cessation support methods generally endeavour to address both nicotine addiction and nicotine withdrawal symptoms.

This short meditation is designed to help you to achieve smoking cessation through exercises to relax the body and the mind while focusing on your breathing and receiving reassuring and reinforcing instruction with the use of visualisation. This audio is not hypnotism simply the use of effective positive affirmation while in a relaxed state. Results will be better if used in association with other interventions mentioned above.

The intention of the second guided meditation is that you will learn to bring mindfulness into your daily life which will help you to feel less stressed, more at ease within your body and mind.

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Weight Loss the Life You Want Through Meditation
  • Weight Loss the Life You Want Through Meditation
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By Virginia Harton Improve your life and health: This audio recording is designed to teach you how to get the life you want through meditation: Specifically how to lose weight, eat mindfully, and develop inner confidence.

Deciding to take action to lose weight is a personal choice and is very much dictated by individual circumstances and feelings: However, Doctors agree that if you're overweight or obese, losing weight can reduce your risk of some potentially serious health problems.

Most people who need to lose weight can get health benefits from losing even a small amount – about 5% – of their weight if they keep it off.

Health problems linked to being overweight: If you're overweight or obese, you have a higher risk of: high blood pressure, heart disease, stroke, type 2 diabetes, some types of cancer, osteoarthritis, and back pain.

You can find out if you're overweight by calculating your body mass index (BMI). This shows whether you're a healthy weight for your height.

The size of your waist is also important. If it's too large, your risk of health problems is higher.

This audio meditation is designed to assist you to lose weight, eat mindfully, and develop inner confidence with the use of relaxation, breathing techniques, positive affirmations and guided visualisation in a relaxed state.

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Let Go of Anxiety: The Life You Want Through Meditation
  • Let Go of Anxiety: The Life You Want Through Meditation
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By Virginia Harton Improve your life and health: This audio recording is designed to teach you how to get the life you want through meditation. Specifically how to let go of anxiety and achieve chakra balance and full relaxation.

This audio includes two full meditation sessions: Firstly to help you to let go of anxiety and second to clear your chakras and bring full body relaxation.

First: Anxiety is a word we use to describe feelings of unease, worry and fear. It incorporates both the emotions and the physical sensations we might experience when we are worried or nervous about something. Although we usually find it unpleasant, anxiety is related to the ‘fight or flight’ response – our normal biological reaction to feeling threatened.

We all know what it’s like to feel anxious from time to time. It’s common to feel tense, nervous and perhaps fearful at the thought of a stressful event or decision you’re facing – especially if it could have a big impact on your life. For example:

sitting an exam going into hospital attending an interview starting a new job moving away from home having a baby being diagnosed with an illness deciding to get married or divorced

In situations like these it’s understandable to have worries about how you will perform, or what the outcome will be. For a short time you might even find it hard to sleep, eat or concentrate. This short meditation is designed to help you to deal with anxiety through exercises to relax the body and the mind while focusing on your breathing.

Your chakras are energy centres located within and around your body which get blocked for various different reasons. Your way of thinking has a big influence on your chakras. Negative thinking can block their flow and positive thinking helps them flow freely. In this meditation you will cleanse and clear your 7 major chakras. Virginia Harton will gently guide you through each chakra during this guided meditation. The intention for this chakra meditation is that all of your chakras will be cleansed and you will feel total body relaxation.

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Learn to Relax
  • Learn to Relax
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By Norman Brook and Emma Thurston This audio recording is designed to teach you how to relax, to escape from the stress of everyday life, forget your worries and just let go. Ever thought that it would be nice to just relax completely? Well that’s exactly what you are going to do as you listen to this recording.

In the first part of this recording Emma Thurston and Norman Brooke take you step-by-step through a full self directed relaxation session which will last for about 30 minutes. Self directed relaxation aims to relax each of the body’s muscle groups while emphasising slow, easy breathing and visualisation of the tension flowing out of the body. The objective of this training is to gradually help to reduce the time needed to achieve complete relaxation. While initially it will take several minutes to go through these instructions, with some practice greater and greater relaxation should be achieved in less time.

In the second part of the recording you will be taken step-by-step through a Progressive Muscular relaxation session which will also last for about 30 minutes. To get you to relax you are asked to perform a series of exercises. When a muscle is contracted and then relaxed it returns to a state that is more relaxed than before the contraction took place. To achieve a totally relaxed state we need to perform a series of exercises that contract and relax all the muscles in the body. Eventually only a few seconds will be needed to achieve full body relaxation.

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This Thing Called Stress
  • This Thing Called Stress
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To help you to understand and reduce the physiological and psychological consequences of stress.

There are many consequences of stress and this recording highlights these consequences or symptoms as this information will be of immediate use in recognising stress in ourselves and others. This recording also provides useful information on the range of methods to combat the negative effects of stress.

By Emma Thurston: Narrated by Emma Thurston

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Relax: Escape from the Stress in Your Life
  • Relax: Escape from the Stress in Your Life
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A full 30 minute progressive muscular relaxation session guided by the hypnotic voice of Norman Brook.

This recording is designed to teach you to relax, to escape from the stress of everyday life, forget your worries and just let go.

To get you to relax we are going to ask you to perform a series of exercises. When a muscle is contracted and then relaxed it returns to a state that is more relaxed than before the contraction took place. To achieve a totally relaxed state we need to perform a series of exercises that contract and relax all the muscles in your body. Eventually only a few seconds will be needed to achieve full body relaxation. Take time to learn this and like self directed relaxation the results can be very rewarding.

By Norman Brook and Emma Thurston

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Relax: Forget Your Worries and Let Go
  • Relax: Forget Your Worries and Let Go
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A full 30 minute self directed relaxation session guided by the hypnotic voice of Norman Brook .

This recording is designed to teach you to relax, to escape from the stress of everyday life, forget your worries and just let go.

Self directed relaxation aims to relax each of the body’s muscle groups while emphasising slow, easy breathing and visualisation of the tension flowing out of the body. The objective of this training is to gradually help you to reduce the time needed to achieve complete relaxation.

While initially it will take several minutes to go through these instructions, with some practice greater and greater relaxation should be achieved in less time.

Eventually only a few seconds will be needed to achieve full body relaxation. Take time to learn this and the results can be very rewarding.

By Norman Brook and Emma Thurston

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Be Fabulous, Have It All!
  • Be Fabulous, Have It All!
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By Brenda Shankey A modern day survival guide for today’s woman on how to be blissfully happy every day! Keep stress at bay and live life in the fast lane!

Learning how to have it all in today’s society can be pretty demanding. We expect to have the perfect life, well paid job, and beautiful home, top of the range car, stunning partner, perfect figure and youthful looks – Says who? Exactly: Where do we pick up our expectations of ourselves and indeed others? How come we demand so much from life and how come our expectations are so high? Welcome to Be Fabulous, the ultimate guide to contentment and realising you have it all right now just as it’s supposed to be. You can have it all, everything you want, hope, dream for and desire plus more… You can have the perfect YOU!

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Yoga Nidra Emotional Healing
  • Yoga Nidra Emotional Healing
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Virginia Harton New single from the bestselling album – Yoga Nidra For those seeking incredible calmness, quietness and clarity This audio recording contains two full meditations: Yoga Nidra for emotional healing and inner balance, and Yoga Nidra to release anger.

Yoga Nidra is an ancient but little-known yogic practice that’s becoming increasingly popular as both a form of meditation and a mind-body therapy. It is a systematic form of guided relaxation. When practiced successfully, this technique is as restorative as sleep — except you remain fully aware throughout. As a meditation technique, yoga nidra offers a gentle approach, starting with body awareness, then working compassionately with thoughts and emotions as they arise, and gradually leading the meditator to access a greater field of awareness. Practitioners say that it often brings immediate physical benefits, such as reduced stress and better sleep, and that it has the potential to heal psychological wounds. As a meditation practice, it can engender a profound sense of joy and well-being. This audio recording contains two full meditations: Yoga Nidra for emotional healing and inner balance, and Yoga Nidra to release anger

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Yoga Nidra Total Stress Relief
  • Yoga Nidra Total Stress Relief
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By Virginia Harton New single from the bestselling album – Yoga Nidra For those seeking incredible calmness, quietness and clarity This audio recording contains two full meditations: Yoga Nidra for Total Stress Relief, and Yoga Nidra for Total Body Relaxation.

Yoga Nidra is an ancient but little-known yogic practice that’s becoming increasingly popular as both a form of meditation and a mind-body therapy. It is a systematic form of guided relaxation. When practiced successfully, this technique is as restorative as sleep — except you remain fully aware throughout.

As a meditation technique, yoga nidra offers a gentle approach, starting with body awareness, then working compassionately with thoughts and emotions as they arise, and gradually leading the meditator to access a greater field of awareness.

Practitioners say that it often brings immediate physical benefits, such as reduced stress and better sleep, and that it has the potential to heal psychological wounds. As a meditation practice, it can engender a profound sense of joy and well-being.

This audio recording contains two full meditations: Yoga Nidra for Total Stress Relief, and Yoga Nidra for Total Body Relaxation

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Mindfulness for Kids
  • Mindfulness for Kids
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Designed to give children the skills of mindfulness, to live in the present moment instead of squandering the precious seconds of their lives as they worry about the future and regret the past. It is also a key learning resource for face to face mindfulness sessions.

“This book is a game changer: my daughter is like a different child based on what I've learned from listening to it! It's definitely a mum's must have ❤️”

— Listener at Amazon

The weight of evidence from recent studies* concludes that:

Mindfulness for young people is easy to carry out, fits into a wide range of contexts, is enjoyed by both students and teachers, and does no harm.

Well conducted mindfulness interventions can improve the mental, emotional, social and physical health and wellbeing of young people who take part. It has been shown to reduce stress, anxiety, reactivity and bad behaviour, improve sleep and self-­esteem, and bring about greater calmness, relaxation, the ability to manage behaviour and emotions, self-­awareness and empathy.

Mindfulness can contribute directly to the development of cognitive and performance skills and executive function. It can help young people pay greater attention, be more focused, think in more innovative ways, use existing knowledge more effectively, improve working memory, and enhance planning, problem solving, and reasoning skills.

The studies also show that adolescents who are mindful, either through their character or through learning, tend to experience greater well-being, and that being more mindful tends to accompany more positive emotion, greater popularity and having more friends, and less negative emotion and anxiety. Mindfulness is therefore likely to have beneficial effects on the emotional wellbeing, mental health, ability to learn and the physical health of school students. Such interventions have an impact fairly quickly, and are enjoyable and civilising, for pupils and staff.

*Evidence for the Impact of Mindfulness on Children and Young People” Weare K: Emeritus Professor, Universities of Exeter and Southampton April 2012

Chapter 12 music provided by Envato/Audiojungle: “Children Inspiration” Piano version by christophe-lagarde “We can Dream”: A beautiful, inspiring and emotionally uplifting song about looking towards the future with optimism, freedom, and a love for life featuring pure and beautiful vocals by Alaina Stacey, music and lyrics by Pink Zebra.

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