ANGER

Anger is one letter short of

D A N G E R

Avoid it to live longer and with peace.

 It increases blood pressure,
destroys health,
tarnishes your reputation in the minds of listeners,
 weakens heart,
       and
turns dears into enemies.


WHEN WE TALK IN ANGER, NO BODY LISTENS.

Sit alone and see what is running in mind.
If this is not beneficial for you and concerned to your or your kith and kin's life,
immediately close your eyes and take a breath. Now exhale (breathe out) counting from 10 to 1. Brain needs oxygen. Lesser the oxygen, more the chances of brain stroke.

Just change the habit. Take more deep breath, drink more water and you will feel relaxed.
Avoid thinking what is not essential for your life.

Take life as it comes as the CREATOR knows better, what is best for you.

Instant Relaxation

STRESS BUSTER

Pic courtesy: www,telegraph.co.uk, www.fresnoitcycollege.edu

1. Stand up facing sun.

2, Close your eyes.

3. Feel as if sun rays are going inside your body through your closed eyes centre on forehead. 

4, Feel the rays are going down towards toes.

5, You will feel certain strong jerks. This means body is relaxing and stress is going out of the body.

6. Do this for 5 minutes.

7. Do not do this more than 5-7 minutes. I experimented it and found me relaxed.  Exercising like this may affect the body adversely.

STRESS MANAGEMENT

CONQUER STRESS

Children face many hurdles in getting a good score in board and competitive exams.

Usha Albuquerque lists remedial measures that can help students.

Stress is what most students are experiencing nowadays, especially those who are on the verge of appearing for the board examinations.

There are several reasons that add to stress load among students. In today’s fast paced competitive world students have to ensure that they consistently score good marks in order to be able to make it not only to the next class but more so, to qualify for admissions to college. With increasing numbers competing for limited seats  in the better known and recognized institutions, those who are unable to cope, or slacken in their studies in any way, feel the pressure of competition. This is particularly so near examination time, when the course has to be completed in class, tutorial work continues alongside and there is anxiety of exams looming ahead. Students who may not have covered all the portions to be revised feel the pressure as it gets intensified during this time:

There are certain tips that are worth keeping in mind, in order to cope with stress:

• Preparations for examinations should begin at the beginning of the year. Continuous revision and practice on sample papers is one way of keeping pace with the work being done in school.
• It is also important to keep one’s expectation realistic. Not everyone can make it to the top institutions or courses. Yet the same time it is good to be aware of other alternatives, opportunities and courses for students who are unable to meet the cut off requirements. And parents and teachers must understand this and be as supportive as possible.
• The immediate hours or day before an exam should be kept purely for last minute revision. This is when you can work over the sections which you have found tough during the earlier reviews and tests. It is not the time for study of new materials, as your anxiety will work against retaining anything new. It is, therefore, important to complete all the revision well in advance.
• You will have to make drastic changes in your daily schedule cutting down on all distracting activities. You don’t have to cut off all these activities completely, but curtail these sufficiently to get you some extra hours each day. You must however, give yourself break times when you can relax with   a book, movie or TV show. Make sure you also maintain an exercise regimen, as physical exercise is know to enhance mental performance.
• Ensure that you stay healthy. You cannot afford to fall sick during exam time. All the year’s hard work will be wiped out it you fall sick. So get enough sleep, eat sensibly and at regular hours(eating  out at wayside dhabas and junk food exposes you to infections of all kinds- avoid them) and make sure you get sufficient relaxation- take a break every couple of hours. Better 5 minutes break after every 30 minutes’ study. Your time-table should also include meal times, relaxation periods, exercise and sleep. Taking a walk, running or playing a sport will help you return to studies more refreshed. Also, make sure that you do not lose out on your sleep. You must make it a point to get at least 7 hours of sleep every night. And don’t be over ambitious. Make a realistic schedule. Trying to do too much will only you frustrated and more anxious.
• Parents and teachers can play a very vital role in helping student cope with stress. Parents should help to create an environment suitable for study.  A separate part of the house where the students can have peace and quiet is essential. There should be limited number of distractions, and parents should ensure that the child gets sufficient relaxation period.
• If examination phobia is making your child ill, worried, stressed, then you need to talk to your child about it and encourage him/her to rationalize the problem and come to terms with the anxiety. Parents can help students concentrate on preparation rather than worrying about marks. If the anxiety is more acute, however, professional help should be sought.
• Most important however, is for parents not to transfer their anxieties on their children, nor to burden them with unrealistic expectations.
• Teachers, on the other hand, are the best guides for help before examinations. They are experienced and have seen so many other students through this difficult period and know the problems they may encounter.
• Most importantly, students must learn to relax. If you are an anxious kind of person, take long deep breaths every time you feel nervous. This will calm you down. You can also start by sitting for one mock exam every day from now on, keeping the same timing as will for the real test.
• Make sure you arrive for the exam well in time, and that you have all the required material with you, ready and available, if possible, the night before. Once you sit with the question paper, spend extra 15 minutes to read it carefully and understand each question clearly before attempting the answer – underline key words and instructions. Tick the questions you intend to answer. Make a rough timetable, allocating equal time to equally weighted questions- and allow for about 10 minutes at the end for a final review. Answer the easiest questions first and save the most difficult one for last. Finally, if there are certain questions you feel you cannot answer, move on to the next and answer well those you know.
• Relax- exams are just the pebbles on your road to success. Tactful manipulation of the questions effectively will enable you to racing ahead to victory.

-         The writer is a career expert.

Source: Jobs & Careers, The Tribune, February 15, 2012.

RELAXATION

Relaxation   by Prof P.K.Keshap

in Spirituality / Meditation    (submitted 2011-05-03)

Relaxation is of 2 types- Physical and mental. For physical relaxation you sleep at night and body is charged. But for mental relaxation you need to meditate. Meditation is simple process of inhaling and thinking that your breath is going to heart, going to gall bladder, from gall bladder to lungs, from lungs to stomach and liver, then to small intestine, and from there to big intenstine. Thereafter feel as if the breath is going to kidneys and then urinary bladder. Before doing this close your eyes and start feeling as if your breath is moving in different parts of the body. During this process feel as if the breath is moving from one part of the body to another part of the body and you are a soul. Say to yourself, " I am soul and God is my creator." Slowly slowly you will start feeling relaxed. Every day 20 minutes practice will enable you feel relaxed mentally and your mental ability will start increasing. Your vision will grow. You will be able to move from gross body to subtle soul through mind.

This process will enable you to control your thoughts and senses from thinking any activity that can affect the society wrongly or human beings wrongly. You will be more humane mentally. You will see that you have gained good control on your mind and the mind is now less churlish.

Your reaction to the world and worldly things as well as trivial matters will be receding.

Major benefits of the meditation:

* You will feel relaxed
* You will react the moods and emotions of the others in a cool way
* You will feel that you have less anger, anguish and anxiety.
* You will feel that your relationship with others are getting better and better.
* You will develop a sense of concern for all around you.
* You will have a feeling that all of us are the sons and daughters of God.

For all this: Just sit at a peaceful place say room, bank of a river, lap of nature etc.

Close your eyes. Think as if you are a soul and repeat the words "Iam soul.

Body travels, soul transcends. So, why fear death. Death comes once in a life but fear of death goes on haunting for whole of life.

FEAR = False Evidence Appearing Real.

Now you inhale through your nose and allow your breath go to your head.
* Say: hello eyes
* Say hello to your nose
*Say hello to your lips
*Say hello to your larynx
* Go on saying hello to all the organs of your body as detailed above.
When you will be saying hello to each and every organ you will find that these organs are being energised. This process practised continuously will enable your nervous system to remain cool during stressful situations too.

About the Author

Founder Director: Institute for Personality Development, 165/64-J, Bhai Randhir Singh Nagar, Ludhiana(India), Phone: 0161-2455560 Branch Office: "Knowledge Park", STEP, Govt. of India, G.N.E, Backside Nanankana Sahib Public School, Gill Road, Ludhiana

We make you WINNERS.
http://positivepesonality.blogspot.com

Prof P.K.Keshap

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STRESS BUSTER

STRESS BUSTER

                   Renee Singh*

Learning how to relax definitely enhances the quality of our lives by countering the negative effects of stress.

We manage to restore depleted energy levels, feel fresh and revitalized and we are re-charged to deal with the pressures of our modern day lifestyle.

We know that our minds and bodies are integrally linked: the state of one affects the other. We also realize that as we are constantly running in the emergency mode, for which, our mind and body pay the price.

Frequently one is feeling frazzled and overwhelmed and we know it’s time to bring back the balance into your life.

Stress lowers our immune system and makes us prone to various diseases whereas a relaxed mind helps to strengthen the defense system against diseases and also trigger’s “happy hormones” within us.

Ideally for us, our home should be our heaven, a perfect refuge to get away from the tensions of the outside world. I personally am not in favor of designer homes as they lack warmth and comfort of our own zone.

I believe that our house should reflect our personality, only then it becomes a home. But then we can always opt for one room where one can create an environment that beats the stress within our systems.

It is very important to protect our self from  the effects of stress in our life and I would highly recommend a few tips, which will help you create the right mind and body balance:

Make your physical space

Create a space within your home which is own private den. When you are there you should feel most relaxed as it is your own private area where you can be with yourself. Read, write, reflect. Negotiate with your family and tell them that this is a place where you can spend  “me” time and  you must not be disturbed.

This space should be a supportive environment where you can accomplish your tasks in peace and privacy.

Make your own mental space

Once a week create opportunities where you can reflect on your own personal issues and assimilate the changing thoughts and feelings that arise within you. Distance yourself from the demands of your loved ones and take stock of your own needs.

Ask your family to respect your time.

Take a long bath

This is one of the most relaxing things you can do.  Get away from all the negative energies and put your mind in a fresh perspective.

Ensure that family members share the household tasks.  This way you can have adequate time for your own self.

As we progress in relaxing ourselves, we continue to create a feasible environment around us by making an effort towards the following factors.

The art of placement

Your environment strongly influences your sense of well being. Find ways to make your immediate environment conducive to your state of mind.

Whatever makes you happy should be around you. Hang mirrors to reflect negative energies and use good Feng Shui techniques to see to it that your surroundings are in harmony with the universal life energy to encourage prosperity and health into your life.

Use natural materials

Sleeping between freshly laundered cotton sheets is always very relaxing. Natural materials look and feel good. Change into comfy cotton clothes when you get home to feel relaxed.

Let in light

Natural light always affects our mood positively. Artificial light causes headaches, low energy and eye strain. Let in as much natural light into your home as possible.

Soft lighting

During the evening, relax in the glow of some soft lamps.

Wake up early

Early morning light always revives you. Feel the energy of the morning sun, and bask in the glory of the long and fulfilling day that lies ahead of you.

Ventilation

Open the windows in your house everyday to let in fresh air and let out stale smells.

Bring nature indoors

Houseplants enhance the beauty interiors. You breathe in nature at its best. Keep herb pots in the kitchen to  benefit from their therapeutic qualities.

A garden retreat

Create a small terrace garden where you can sit and relax. It is a great joy to sit amidst

 pots of flowers.

*Singh is a Chandigarh based psychotherapist.

Source:The Tribune, 6^th February. 2012.

  

BREATHING

ALPHA- BREATHING

FOR RELAXATION

SIMPLIFIED PRANAYAM AND IMAGINATION

Alpha breathing is combination of imagination and a simplified version of Pranayam (Yoga of breath). It is a technique of deep regular breathing.

Deep breathing is important for 3 reasons.
1. The brain needs a lot of oxygen to function at high level of intelligence.
The brain is about 1.5 kilogram, which is about 3% of your body weight.
But the brain uses 20 to 25 percent of the total oxygen intake. Deep breathing
helps satisfy the oxygen demand of your brain.

2. Second, deep breathing relaxes you.
3. Third, breathing with a natural breathing cycle is one of the easiest and most
effective ways to increase alpha content of your brain waves.

This helps in learning.

Alpha-breathing:

Here are the steps for alpha-breathing. Use this technique NOW before reading any
more. Use this technique regularly for relaxation.
· Repeat the following steps 4 times.
· Breathe from your diaphragm. Breath in through your nose for a count of four
(saying to yourself one, two, three, four)
· Hold your breath for a count of four. While holding imagine that oxygen is relaxing your brain and body.
· Breathe out through your mouth for a count of four. While exhaling, imagine that all stresses and tensions in your body/mind are going out with the breath.
· Do not pause. Immediately repeat the above steps.

(Source: Raj Bapna’s book “Mind Power Study Techniques” www.MindPowerIndia.com)