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The Guardian and Observer are publishing a fantastic, free, 2-part guide to Massage and Relaxation this weekend (5 and 6 July).

Part one contains 20 massage sequences designed exclusively for the Guardian by London's leading massage therapist, Beata Aleksandrowicz.

These are easy, everyday sequences you can try on anyone, anywhere, at any time. Part two includes simple, gentle relaxation techniques you can try at home, from meditation and chi kung to aromatherapy and reflexology.