A Holistic Approach To Managing Stress

Yoga Lifestyle

A Holistic Approach to Managing Stress

Stress is a natural phenomenon. Our ability to handle it depends on how we align ourselves with the guiding forces of the universe.

There are three major forces in the universe: Nature, Cosmic Will, and Pure Being. By understanding these forces and keeping in alignment with them we can renew, inspire and strengthen ourselves. Going against these forces causes us to exhaust ourselves and become lost in conflict and confusion.

Yoga shows us how to align ourselves with these universal powers. This is what increases our ability to handle stress and live with vitality, joy and meaning. We will divide this workshop into 3 sections: 1.Physical alignment – with the forces of nature 2.Mental Alignment – with Cosmic Will 3.Spiritual Alignment – with Pure Being - our own true self.

Aligning With Nature n

Nature is divided into three forces: Sattva – creates calmness, endurance and awareness n Rajas – creates external activity n Tamas – creates dullness and staticity n

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Yoga practices help enhance Sattva, reduce Tamas and bring Rajas under control

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Sattva

Rajas

Tamas

Practices to Align With Nature n n n n n n n n 

Asanas (Yoga Postures) Deep Relaxation Pranayama (Breathing Exercises) Exercise Eating For Consciousness Fasting Following Natures Laws Creating a Soothing Environment

Asanas (Yoga Postures) n

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Holding specific positions with retention of breath and minimal expenditure of energy Control the flow of hormones Focus the vital energy Strengthen higher tendencies Control lower tendencies Strengthen weak organs/systems Improve circulation of blood and

Hand and Foot Pose n

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Stand Straight with feet shoulder width Exhale bend to left (hold breath 8 secs) Inhale stand straight with arms up Exhale bend to right (hold 8 secs) Inhale stand straight with arms up Exhale bend forwards and touch floor (x8”) Inhale stand straight arms up Keep inhaling bend back (hold 8 secs) Exhale bend forwards and relax Practice 8 times

Tree Pose n

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Place right foot on inner left thigh. Keeping the palms together raise the hands above the head. Keep hips and shoulders level. Balance for thirty seconds. Change legs and repeat.

Deep Relaxation

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Lie on your back Imagine you are dead or n Count slowly backwards to zero or n Progressively relax each part of the body n

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Reduces Hyper-tension Refreshes body and mind

Pranayama (Breath Control) n

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Controlling and Focusing Inhalation and Exhalation Induces Relaxation Response Improves Power of Concentration Purifies Body and Mind

Full Yoga Breath n n

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Imagine your lungs like a water jug The jug begins in the abdomen and ends at the top of the chest As you breathe in feel the bottom of the jug being filled with air first Then the middle part Finally the top part When you breath out reverse the process

Ujjayi Pranayama n

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Sit comfortably with the back straight and shoulders relaxed Concentrate at your throat Imagine you are breathing directly through your throat Slightly constrict the throat to make a sound as the air passes Concentrate on the sound Take seven slow controlled breaths

Exercise Regularly n

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Greater vitality helps us handle stress more easily Regular exercise builds vitality and relaxes the mind Make time for a walk every day Practice Brahma Pranayama while walking

Brahma Pranayama n n n n n n n

Walk at normal speed Count your steps as you walk Breath in from 1 to 4 Breath out from 5 to 10 Repeat Continue for 15 minutes Best in a park in the early morning when air is fresh

Eating For Consciousness n

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Eating foods which are good for the body and calm the mind: Fruits, Vegetables, Grains, Nuts, Seeds, Legumes, Dairy Avoiding foods/substances which agitate, dull or degrade the mind: Meat, Fish, Eggs, Onion, Garlic, Mushrooms, Alcohol, Tobacco, Coffee,

Practice Fasting n n

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Accumulation of toxins creates stress Fasting removes toxins, strengthening body, mind and spirit 24 Hour fasting twice or four times a month, according to the phases of the moon (new moon, full moon & the eleventh day after each) Drinking plenty of liquids and eating easily digestible food the day before Breaking fast with lemon water and salt followed by fruits and light, easily digestible food.

Prevent Constipation n

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Constipation weakens the body and irritates the mind Regular exercise, under-eating, sufficient space between meals and a diet with plenty of juicy fruit and olive oil help prevent

Follow Nature’s Laws n n n n

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Eat When Hungry Sleep When Tired Rise With the Sun Refresh the Body and Mind with water Eat Fresh Raw Food Keep time for silence and being alone

Create a Soothing Environment n  

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Choose sounds, smells, colors and shapes which soothe your mind Meditative music Soft lighting Uplifting works of art Soothing colors Aroma Therapy

Aligning with Cosmic Will n 

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All life comes from the same source and is moving towards the same goal – Pure Being No one caste, group, sex, nation, race or species has been given greater rights than another All have equal rights to exist and evolve in peace By protecting and supporting the existence and evolution of all humans and all creatures we help to further the cosmic will – “live and let live” This brings harmony and alignment in our life By harming other humans or other life forms or by blocking their growth and development we go against the cosmic will

Practices for Aligning with Cosmic Will n n n n n 

Guiding oneself by moral principles Having a noble mission Karma Yoga (service) Self-reflection - keeping a diary Other mental practices which help prevent stress: Daily To Do List n Clarifying Priorities n

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Guiding Oneself by Moral Principles n n n n n n n n n n

Non-Harming Non-Stealing Benevolent Speech Seeing Divinity in All Simplicity Purity Contentment Sacrifice for Others Spiritual Study Constantly Remembering the

Having a Noble Mission n

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People who have a greater mission are able to handle greater obstacles Think carefully about your mission in life Write it down in words that give you strength and inspiration Remember it every morning when you wake up

Service (Karma Yoga) n

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Serve animals, plants and human beings Offer the results to God Remember that God is both the server and the served Every action becomes a meditation

Keep a Journal n

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Like food, experiences need to be digested Undigested experiences create mental toxins Taking time to reflect on life helps us learn our lessons and stay in harmony with universal truths

Keep a Daily To Do List n

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Managing our life requires remembering many things Trying to keep all of these things in the head is stressful and close to impossible. Taking them out of the head and putting them on a

Prioritize n

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Usually it is not possible to do everything on our “To Do” list in one day Knowing we have many things to do and not the time to do them causes stress Start the day by prioritizing your major tasks and then accomplish-ing the most important ones Give priority also to self-

Aligning with Pure Being n n 

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Pure Being (the inner self) is beyond suffering It is infinite and perfect – the source of wisdom, peace and joy The greater the distance from the inner self the greater our stress, confusion and suffering The ultimate solution to stress is a close connection with the inner self. This gives us the ability to deal with all things which come our way without being inwardly disturbed

Practices for Alignment with Pure Being n Spiritual Dance, Music and Song n Meditation n Mindfulness n

Dance, Music and Song n

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Dance, music and song help concentrate and elevate the mind Engaging mind, body and emotions in spiritual practice Awakening feelings of love and joy Creating a strong positive vibration Preparing the mind for meditation

Song I I I I I

am That I am am That I am am That I am am That I am am neither body nor mind Eternal Self I am Neither body nor mind Eternal Self I am 

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Kiirtan – Spiritual Chanting and Dance n 

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Step from left to right in time with the music (rhythmic movement calms the mind) Tap the big toe behind the opposite heel with each step (stimulates the Crown Cakra or pineal gland, creating a feeling of bliss) Slightly bend the knees Raise the hands in the air (opens up the Heart Cakra creating a feeling of joy) Imagine infinite love everywhere. Sing “Baba Nam Kevalam” - “Love is All There Is”

Meditation n

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Imagine oneself alone on a hill far from the world Feel oneself surrounded by love/God/happiness Repeat “Baba Nam Kevalam” silently Contemplate the meaning – “Love is all there is” Practice twice daily for 20 minutes Bathe or wash in cool water before

Mindfulness n

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Feeling stressed is a result of forgetfulness… …forgetting the eternal and getting caught in the transitory. Therefore: Be mindful of your Mantra Be mindful of your breath Be mindful of the transitory/illusory nature of life Be mindful that God is doing everything Be mindful that there is nothing except

Spiritual Study n

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Some books have the capacity to give us wisdom and spiritual inspiration Helping us see our problems in a different way, strive to improve ourselves, and trust in the love of God Books such as the Bhagavad Gita, Dhammapada, Tao Te Ching and the poetry of Rumi

Summary – The effort to live in harmony with the laws of nature, the divine wish for universal welfare and the tranquility of the inner self gives us the strength and inspiration to manage stress successfully

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