原文: Change The Way You Feel In 30 Seconds:

By Carole Fogarty

Editor of  Rejuvenation Lounge and facilitator of Women’s Rejuvenation Retreats:

A Chat With Kate Hanley, Yoga Teacher, Writer and Author Who Shares 77 Simple Strategies For Serenity In Her New Book:

Kate says: ‘With a simple mindful adjustment of your posture and a few deep breaths you can make all the difference in 30 seconds.

Before we chat with Kate, a quick reminder that Kate is giving away  3 copies of her new book called “The Anywhere, Anytime Chill Guide:  77 Simple Strategies For Serenity” right here at the Rejuvenation Lounge.  I love this book and have a copy beside my bed.  To win yourself a copy simply click here and leave a thoughtful comment at the end of the post.

Now, lets get into our chat with Kate.

Question to Kate:

How did you come up with the idea for The Anywhere, Anytime Chill Guide?

I’ve been practicing yoga for 13 years, and I’ve come to realize that the one deep breath  I take when I get a last-minute project heaped on my plate is even more important than the many deep breaths I take during the yoga class. Because in that moment when my carefully planned schedule flies out the window, I need all the help I can get so I don’t make a bad situation worse by stressing out.

I love going to yoga class, but I have come to realize that the true power of cultivating a self care practice comes in the midst of your  everyday life. I also know that a lot of people are looking for a way to feel less frazzled, but they have no idea where to start.  So I had the idea for a book that would help people of all ages and fitness levels remember to take a breath, regardless of their exposure to - or propensity towards -all things “woo, woo”.

In addition to modified yoga poses, I also include mini practices from meditation, breath work, nutrition, Ayurveda, acupressure, and more. It’s one-stop shopping  for self-care remedies.  Because that was another guiding principle when I was writing the book.   Offer the best solutions for each situation, and compile all this incredible information that’s been cultivated over the last 3,000 years and make it accessible to today’s incredibly busy, time-crunched person.

Question to Kate:

Some of these remedies you suggest take just 30 seconds.  Can something that quick really change the way you feel?

Absolutely.  That being said,  I’m not going to tell you that you can completely defuse a stressful situation by doing 30 seconds of deep breathing.  Nothing in the book is going to solve all your problems, I am sorry to say.  But in any situation, how you react to it, plays a huge role in how much of an impact it has on your well being.  And if you take even one deep breath or make a mindful adjustment to your posture before you respond, you are going to react from a place of awareness instead of knee-jerk impulse.  The impact may be incremental, but it’s like the law of inertia. Just as an object in motion has a tendency to remain in motion if you take a step to improve your wellbeing no matter how small you have a greater tendency to move toward balance, calm and contentment.  In most cases, the most difficult piece of any of the remedies I suggest is to simply remember to do them in the first place.

Question to Kate:

What is it about remembering to take a deep breath or adjusting your posture that’s so powerful?

Either of these actions reminds you that you have a body, and that you are more than just a never-ending stream of thoughts. And that’s a good thing because our bodies are where are deepest wisdom lies-whether you call it a gut instinct or a feeling in your bones.

Taking a deep breath or adjusting your posture works on many levels: First, it helps your body work efficiently - you get more oxygen and you remove any barriers to the flow of breath and energy throughout the body.

Second, by shifting your attention away from whatever situation is causing you stress and turning it toward your breath or your body, you give your mind a chance to get off the treadmill of negative thinking and create an opportunity for your deeper knowledge to rise to the surface and be heard.

And third, it takes your intention-to react to a situation with a clear head-and puts action behind it.  And without action, all your best intentions are just nice ideas.

Last Question to Kate:

How do you envision a reader using the book?

I like to imagine you keeping it on your bedside table, and before you go to sleep or get out of bed, you look up whatever’s going on in your life at the moment and get some ideas on how to help yourself through it.

I wanted the book to be incredibly relevant to your daily life, so I organized the chapters around all the major parts of your life - at the office, - out on the streets, in love and friendship, and dealing with life’s biggest challenges.

I also included remedies for the most common mental and physical woes - from PMS to constipation - cross-referenced everything so that you can go through and cook up a prescription for whatever is ailing you.  I was inspired by the idea of  Rachael Ray’s 30-Minute  Meals: (thanks Rachael Ray), and wrote my remedies in the tried-and-true recipe format, so you can see at a glance what you’ll need, how long it will take, and exactly what steps you need to take in what order.

Kate’s web site:

Please  zip over to Kate’s web site MsMindbody.com  and feel free to look around, watch her TV interviews or subscribe to her weekly newsletter.  If you are interested in the fine art of feeling “better” and “better” then Kate is a great person to know.

Kate also hangs out on twitter  www.twitter.com/KateHan

Thanks for your time.  Peace, love and chocolate, Carole.

Feel free to subscribe to our regular articles right here at the  Rejuvenation Lounge or grab daily tips, shared links, books that are hot and rejuvenation tips from me daily over at twitter.

译文: 30秒内让你感受大变样

卡罗尔.弗加特 著

凯特.汉莉是一名瑜伽教练，同时是一位作家，在她的一本新书中，她和读者分享了保持平静的77个简单策略，以下是和她的谈话：

凯特说：记得对你的姿势做个简单的调整，做几个深呼吸，你就可以在30秒内使事情变得完全不一样。

在与凯特谈话之前，我们先做个简短的介绍。凯特的这本书叫做《随时随地克服紧张张指南：77个保持平静的简单策略》，这本书已经再版了3次，现在就放在养生馆里。我喜欢这本书并在床边放了一本。想要得到这本书，你只需点击这里，看完后请在后面留下您的感想。

那么，现在开始我们的谈话吧。

问凯特：

你是怎样想到要写 《随时随地克服紧张指南》这本书的呢？

我练瑜伽有十三年了，所以我知道，在完成一项压在我身上很久的工作时，那最后一分钟里我所做的深呼吸比我在瑜伽课训练中的任何深呼吸都要重要得多。因为那一刻，我精心设计的安排烟消云散，我需要的所有帮助都得要了，所以我不再担心会因为紧张把事情弄得更糟。

我喜欢参加瑜伽班，但是我逐渐意识到培养自我保健习惯的真谛在于你每一天的生活当中。我也知道很多人在寻求一种缓解疲惫的方法，但是他们不知道从何着手。所以我就想到了要写一本书去提醒人们记得做个深呼吸，无论他们处于怎样的年龄段，健康状况如何，接触什么环境或有着怎样的习性，他们都可以从这本书中惊喜的发现适合他们的东西。

除了对瑜伽动作的一些修饰外，我还在书中提到一些微型简便的做法，包括冥想，呼吸，营养学，印度草医学，针压（止血）法，等等。这些都属于自助治疗法。为人们的不同情况提供最好的解决方法并把过去沿用了3000多年的令人惊叹的所有信息汇编在一起，使其还能够被当今工作繁忙，时间紧迫的人们所利用， 这便是我写书的另外一条指导原则。

问凯特：

你提到的有些治疗方法只需要30秒钟，这么短短时间真的能改变人们的感觉吗？

正是如此。那是指我并不是打算告诉你说，通过做30秒的深呼吸你可以完全消除一个紧张的情况。我只能抱歉地说，书中没有任何可以帮你解决全部问题的东西，但无论在是么情况下，你对事件的反应方式决定了事件对你的健康有多大的影响。并且在你做出反应之前，如果做个深呼吸或是对你的姿势有意识的做个调整，你就能变得理性而不是任凭下意识的冲动的去处理事情。影响可能会扩大，但就像一个运动中的物体会保持运动的趋势这个惯性定律一样，人也有这样的惯性。如果你为改善自己的健康采取了行动，那么无论这个惯性多小，你都会有朝着平衡，冷静，满足前进的趋势。在多数情况下，我建议的治疗法最难的一步就是：首先要记得要实施就是了。

问凯特:

记得做个深呼吸或调整你的姿势这个方法为什么那么有效？

两个动作中的任何一个都能够让你记得你有一个身体，你不仅仅是个永无止境的流动的思想。这种意识件好事，因为我们最深层的智慧存在于身体里——不论你觉得它是一种本能的直觉还是潜入骨髓的认知。 深呼吸或调节你身体的姿势在很多方面都是有效的：首先，它帮助你的身体有效的运转，你可以得到氧气，清除呼吸的障碍，保证呼吸畅通并使全身充满活力。

其次，把你的注意力从给你带来压力的事物转移到你的呼吸或身体上，你便有机会摆脱单调乏味的工作这个消极想法，为你深层的认知浮出表面，为人所知道、了解创造机会。

再次，在处理某种状况时你需要有一个清醒的头脑和明确的目，然后付诸于行动，如果没有行动，你所有精妙的计划不过是美好的构想罢了。

最后一个问题：

你预想读者是如何使用这本书的呢？

我想，你把书放在床边的桌子上，每当你入睡前或起床前都会翻看它，无论当时你的生活过得怎么样，你都能得到一些帮你度过困难的启示。

所以书中每一个章节都围绕着你生活的主要部分来展开：工作，外出逛街，恋爱，友谊甚至是处理生活中最大的挑战。

我在书中同样还写了最常见的心理和生理疼痛的治疗方法，从经前综合症到便秘，无论是什么使你感到不适，通过前后参照你都可以自己开个处方治疗。瑞切尔.雷的《30分钟膳食》这本书给了我灵感（在此感谢瑞切尔.雷），书中的治疗方法都是经过检验而靠得住的，我用了开处方的形式来写，这样你只需扫一眼便可找到你想要的东西，知道治疗要花多久，明白你一下不到底要做什么、怎么做。

凯特的网址：

点击链接到凯特网站 MsMindbody.com ，你可以尽情的浏览，看她的电视访谈或者订阅她的时事周刊。如果您对强身健体的艺术感兴趣，凯特是您需要的不二人选。

凯特作客twitter网 网址  www.twitter.com/KateHan

感谢你的时间，安静，爱和巧克力，卡洛。

在养生馆您可以免费的订阅我们定期的文章或了解日常生活的小技巧，每天在twitter网与我分享热门的网址、书籍以及养生小常识。