SAHAJA YOGA STRESS MANAGEMENT Part I

About Us Please type in your name Shri Mataji Nirmala Devi, the founder of Sahaja Yoga, was born on March 21, 1923 to a Christian family in Chindawara, near the city of Nagpur in Central India Vishwa Nirmala Dharma is a non-profit organization spreading the practical knowledge of Sahaja Yoga around the World Presented by : Please type in your name

About our Program 3 2 1 Practical experience Meditation Directions & tips for daily practice 2 Sahaja yoga stress solution The Universal principles The Inner transformation 1 Review of the problem Simple definition of stress The origins of stress The effects of stress

What Stress Is Intuitively we all feel that we know what stress is, as it is something we have all experienced In a simple term stress is the state of mental and emotional pressure caused by various difficult situations in our day today life Practically anything that causes anger, fear, anxiety, worry apprehensions, exhaustions, and even excitement we usually call “Stress”

Where Stress comes from Constantly increasing aspirations of one individual and demands from another financial problems highly competitive environment social conflicts over hard work family problems

Effects of stress emotional disturbances and tension loss of appetite or overeating decrease in the performance headache social contact problems sleeplessness illness

Effects of stress The chronicle experience of stress may provoke bad habits such as smoking, drinking or even drug abuse. The chronicle experience of stress can cause social problems, such as break of a family, loss of a job or antisocial behavior. The chronicle experience of stress inevitably leads to a serious health problem…

General Directions for Stress Management 1. Become aware of your stressors and your emotional and physical reactions. Notice your distress. Don't ignore it. Don't gloss over your problems. Determine what events distress you. What are you telling yourself about meaning of these events? Determine how your body responds to the stress. Do you become nervous or physically upset? If so, in what specific ways? 2. Recognize what you can change. Can you change your stressors by avoiding or eliminating them completely? Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)? Can you shorten your exposure to stress (take a break, leave the physical premises)? Can you devote the time and energy necessary to making a change (goal setting, time management techniques, and delayed gratification strategies may be helpful here)? 3. Reduce the intensity of your emotional reactions to stress. The stress reaction is triggered by your perception of danger...physical danger and/or emotional danger. Are you viewing your stressors in exaggerated terms and/or taking a difficult situation and making it a disaster? Are you expecting to please everyone? Are you overreacting and viewing things as absolutely critical and urgent? Do you feel you must always prevail in every situation? Work at adopting more moderate views; try to see the stress as something you can cope with rather than something that overpowers you. Try to temper your excess emotions. Put the situation in perspective. Do not labor on the negative aspects and the "what if's." 4. Learn to moderate your physical reactions to stress. Slow, deep breathing will bring your heart rate and respiration back to normal. Relaxation techniques can reduce muscle tension. Electronic biofeedback can help you gain voluntary control over such things as muscle tension, heart rate, and blood pressure. Medications, when prescribed by a physician, can help in the short term in moderating your physical reactions. However, they alone are not the answer. Learning to moderate these reactions on your own is a preferable long-term solution. 5. Build your physical reserves. Exercise for cardiovascular fitness three to four times a week (moderate, prolonged rhythmic exercise is best, such as walking, swimming, cycling, or jogging). Eat well-balanced, nutritious meals. Maintain your ideal weight. Avoid nicotine, excessive caffeine, and other stimulants. Mix leisure with work. Take breaks and get away when you can. Get enough sleep. Be as consistent with your sleep schedule as possible. 6. Maintain your emotional reserves. Develop some mutually supportive friendships/relationships. Pursue realistic goals which are meaningful to you, rather than goals others have for you that you do not share. Expect some frustrations, failures, and sorrows. Always be kind and gentle with yourself -- be a friend to yourself… The common advises of a good doctor… ($)

Sahaja Yoga Stress Management Sahaja Yoga makes it simple and efficient

Universal Subtle Principles Every human being has a build-in life sustaining qualities. There are some destructive qualities which unfortunately disturb our life. ignorance sense of harmony pride forgiveness fear love greed peace anger creativity lust innocence

Destructive Personal Qualities & Stress The quality of person to get angry, scared or sad easily makes one extremely vulnerable to stress. These negative emotions has direct adverse effect on our mental health. Some negative emotional drives, such as lust or greed may lead to indirect or delayed effect on the mental health. The feelings of guilt and regression can be a cause of the chronic stress. The pride and ignorance are very rarely recognized by oneself, but definitely create a negative atmosphere around the person, making him disliked by others.

Inner transformation When you get your Self-realization through Kundalini awakening and establish it by practice of Sahaja yoga meditation… sadness joy anger forgiveness selfishness collectivity fear love agitation peace …all the disturbing negative qualities will disappear spontaneously while the positive will fill up your life.

Same World – New Life The inner transformation takes place Please select the short talk of HH ShriMataji We recommend: The excerpt from Hamsa chakra talk. Canada. 09/13/1992 The inner transformation takes place

Meditation Lets meditate together for a few minutes: Click on the icon for music Lets meditate together for a few minutes: Sit straight but in a comfortable posture Do Bandhan and raise your Kundalini Put your hands on your lap with palms up Relax your neck and shoulders Simply enjoy silence within your mind… Put on some music for audience We recommend: Any calm meditative music or sounds of Nature

Some advises for SY Stress Mgmt In the most of the cases you do not need to apply any special techniques. Regular meditation cures stress spontaneously. Never underestimate the Power of Collective Meditation!  Meditation in the natural environments (in the park, by the river etc.) is especially good when you feel stressed. The introspection enlightened by meditation would help to correct your lifestyle. So you would have less problems to treat.

Thank You Very Very Very Much!

Questions & Feedback You are most welcomed to ask any questions at this moment Feel free to contact us at any time: phone: Please add yours E-mail: Please add yours Always for You and Your friends all-around the world - International website of Sahaja Yoga: www.sahajayoga.org