mindfulness & wellness - stress management, health & yoga retreat by amb juan

Mindfulness & Wellness by Zara Jane Juan

God bless your day whatever your mood maybe

Mindfulness

heightened awareness

• sensory stimuli (really noticing your breathing, feeling the sensations of your body, etc.)

practice of becoming

• more fully aware of the present moment rather than dwelling in the past or projecting into the future

Mindfulness

can be achieved through Meditation

- focusing on the present moment & quieting the inner dialogue

Mindfulness Exercises

MeditationDeep Breathing

Listening to MusicCleaning the House

Observing Own Thoughts

Meditation

Quiet MindThinking mind becomes quiet

Prevents focusing on the stressors of your day or your life

Meditation

Being In The NowPrevents focusing on the past or the future.

Let’s you experience each moment and letting it go

Meditation

Altered State of Consciousness increases brain activity on happiness,

positive thoughts and emotions

Meditation TechniquesBasic Meditation Technique:

1. Sit in a comfortable position

2. Quiet your mind by thinking of nothing

3. Think of yourself as an ‘observer of your thoughts’

4. Notice your thoughts but do not engage

5. When thoughts pop in your mind, just let them go

Focused Meditation Technique

1. Focus on something intently, but don’t engage your thoughts about it

2. Focus on something visual, like a statue or sounds of ocean waves; or your own breathing

3. Focus on simple concept, like ‘unconditional compassion’ where you stay in the present moment and avoid thoughts from your mind until you slip into an altered state of consciousness.

Meditation Techniques

Activity-Oriented Meditation Technique

1. Engage in a repetitive activity, or one where you can get ‘in the zone’ and experience ‘flow.’

2. Quiets the mind as you allow your brain to shift to work activities like gardening, creating artwork, yoga, etc

Mindfulness Technique:

1. Stay in the present moment

2. Focus on your body’s sensations

3. Focus on emotions and where you feel them in your body

4. Do not examine why you feel them

5. Just experience the feeling as sensation

Meditative Prayer

1. Purify your heart2. Let God 'speaks,'

rather than just listening

3. Continue the dialogue

Prayer as a tool InquirerFirst Posted 02:38am (Mla time) 03/07/2007

In this techno age when every day is a race against time, for better lifestyleand social status, it’s a must that one is equipped with all the necessarysurvival tools. A practical tool one should never part with is prayer. Yes! Seek ye first the Kingdom of God through deep and sincere dialogue withHim. Upon waking up, before uttering a word or drinking coffee, just stay still and talk to God. The conversation will not only bless you, it will also giveyou a sense of direction on how to deal with the day’s pressure and\requirements. If you can wake up an hour earlier so much the better; but ifyou’re not used to it yet, a few minutes should be enough to draw you intoGod’s circle.Start with praise and thanksgiving, then submission of self, say yourrequest, seek forgiveness, then ask for guidance and protection. Continue doing this activity every day until God becomes the center of your life and you just revolve around Him. Mind you, it’s really worth it.

ZARA JANE JUAN

Benefits of Mindfulness

• significant reductions in anxiety and depressive symptoms

• enjoy greater satisfaction in relationships, and deal with stress more constructively

• reduction in sleep disturbance & increase in sleep quality

• Improvement in emotions & behaviors, greater self-awareness, acceptance & compassion

• helps people keep from dwelling on negative thoughts.

• decrease anxiety over the future

• mental break from stressful thoughts to gain perspective

Pain causedby mismanagement of stress

Purpose of Stress & Ways to Manage it

Factors that Result in Job Stress Job stress could be as a result of a number of factors, which can be broadly classified into (1) external factors relating to organization

and work-family conflicts, and (2) internal factors.

http://tejas-iimb.org/articles/24.php

• Body’s Stress Response• The stress response is

• the body’s way of protecting you.

• When working properly, it helps you stay focused, energetic, and alert.

http://www.helpguide.org/mental/stress_signs.htm

• When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action.

• Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus – preparing you to either fight or flee from the danger at hand.

health problems caused by stress

• Pain of any kind • Heart disease

• Digestive problems • Sleep problems

• Depression • Obesity

• Autoimmune diseases • Skin conditions

Stress Warning Signs and Symptoms

Cognitive Symptoms

• Memory problems • Inability to concentrate

• Poor judgment • Seeing only the negative

• Anxious or racing thoughts • Constant worrying

http://www.helpguide.org/mental/stress_signs.htmMindfulness & Wellness by Zara Jane Juan

Physical Symptoms

• Aches and pains • Diarrhea or constipation

• Nausea, dizziness • Chest pain, rapid heartbeat

• Loss of sex drive • Frequent colds

Emotional Symptoms

• Moodiness • Irritability or short temper • Agitation, inability to relax

• Feeling overwhelmed • Sense of loneliness and isolation

• Depression or general unhappiness

Stress Warning Signs and SymptomsBehavioral Symptoms

• Eating more or less • Sleeping too much or too little • Isolating yourself from others • Procrastinating or neglecting

responsibilities • Using alcohol, cigarettes, or drugs to

relax • Nervous habits (e.g. nail biting)

How do you respond to stress?

• Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still.

• Foot on both – A tense and frozen stress response. You “freeze” under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated.

• Foot on the brake – A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion.

• Global Strategy on Diet, Physical Activity and Health• WHO > Programmes and projects > Global Strategy on Diet, Physical Activity & Health

• Unhealthy diets and physical inactivity are two of the main risk factors for raised blood pressure,

raised blood glucose, abnormal blood lipids, overweight/obesity, and for the major chronic

diseases such as cardiovascular diseases, cancer, and diabetes.

• Overall, 2.7 million deaths are attributable to low fruit and vegetable intake

.• Overall, 1.9 million deaths are attributable to

physical inactivity.

In the recent report of the World Health Organization, Lifestyle diseases such as stroke, cancer, diabetes,

Obesity & hypertension claimed the lives of men and women at their prime age

leaving their family behind and a fruitful career that suppose to bring a big difference in the development of

the economy worldwide.

It is in this call that Wellness Series on Tour was born in 2008 with the aim of educating & inspiring everyone to protect

one’s own health through the host’s formula of

wellness in mind, body, environment & economics as tools for peace & nation building

Supported by wellness practitioners & health advocates now aptly called

ZARA (Zone of Advocates for Refinement Anywhere), it received citations and endorsements from

The Office of the President NCRFW, NCDA, Philippine Heart Center, Philippine Lung Center, Philippine Academy of

Rehabilitation Medicine, businesses & civic clubs

Wellness Tour became a regular need of private offices, government agencies, civic organizations nationwide.

ZARA JANE JUANWellness Series

WellnessThe Discipline to

Achieve Balance in Everything

Wellness in Mind & BodyFocusing & Breathing

exercises

Wellness in MIND &BODY

breath…detox…focus…nourish….relax…

WellnessMind + Body + Spirit + Environment

___________________________= Good Economics = Peace

STRESS MANAGEMENT

sound mindnourished bodynurtured spirit

healthy environment

STRESS MANAGEMENT

has a lot to do with our Personality

How can our Personality contributes to Stress?

Personalities consist of our emotions,

memory, thoughts, physical look, dreams,

imaginations, reactions, attitude, habit, etc.

Personalities = given by birth= acquired

•To manage stress is to find your Inner Personality

•Think, what it is

•What is that Personality

that you want to develop…

… the Personality that you want other people to see in you…

colorsDARK GREEN

CONSERVATIVE& PRECIOUS

Personality Enhancement & Wellness Tip:

Take time to nourish your discriminating taste.. view plays,

visit museums, listen to classical music, etc

MALUNGGAY • The leaves good source of calcium, iron,

ascorbic acid and phosphorus. • Young pods, seeds & flowers anti-oxidant,

anti-diabetic, circulatory stimulations • lowers blood pressure, aid in pains caused by

rheumatism, headaches and migraines, anti-tumor plant

• also used for purgative and anti-fungal purposes

colorsORANGE

FRIENDLY, WARM& UNDEMANDING

Friendliness is peace work in process.

Love them all. Do not discriminate

CARROTS• improve impotence, sexual dysfunction, night

blindness, long term cough • strengthens kidney and eliminates cold• anti-cancer effect• folic acid fight against free radicals

(substances that cause cancer) • lignin strengthen immune system to fight

against cancerous cells• a good diet for hypertensive people

• Wellness Tip:

• Carrot and spinach juices prepared in 3:2 ratio are highly recommended for the relief of VARICOSE VEINS

colorsGREEN

RELAXED & GENEROUS

In giving we forget in receiving… we must remember

PARSLEY • Rich in Vitamin C• iron content is exceptional • a good source of manganese• Calcium• high in potassium• a valuable therapy for kidney stones• diuretic for rheumatism, menstrual insufficiency and

settles the stomach • Improves appetite• Vitamin C assists the absorption of the valuable

quantity of iron in the body

colorsREDPOWERFUL, BOLD

& AGGRESSIVE

Get hold of yourself before you present it!

TOMATOES• vitamin C• Vitamin A,• Potassium• Lycopene, antioxidant, neutralizing free

radicals in the body• 10 servings of tomatoes/week can cut the

risk of developing prostate cancer by 45 %• help prevent lung cancer for smokers

colorsYELLOW ORANGE

HONEST & SOCIABLE

Find beauty in all things, situations and

people you don’t likeThat way your focus of

discussion will always be on the bright side

ORANGE • Good for:• Asthma• Bronchitis• Tuberculosis• Pneumonia• Rheumatism• Prevent kidney stone • Helps lower cholesterol• Helps prevent diabetes• Arthritis• High blood pressure• desire for liquor/ alcohol is reduced by drinking orange juice

colorsMAROON

COMFORTABLE & HIGH-END

Being poor is an insult to humanityNo one is poor.Everything given is a

blessing.

BELL & CHILI PEPPERS

• Vitamin C, beta-carotene, and folic acid, all found in bell peppers significantly reduced risk of colon cancer.

• vitamin C-rich foods, such as bell and chili peppers protection against arthritis;

• vitamin A-rich foods, such as bell peppers good for smokers

colorsPINK

CAPTIVATING, SEDUCTIVE

& ROMANTIC

To get the best result, master the art of perfect timing to your loved ones.

GRAPEFRUIT• Breast cancer• Cholesterol: reduce the excessive production of cholesterol from the liver.• Diabetes• Digestive disorder: aids bowel movements.• Fatigue: drink a glass of grapefruit juice with lemon juice in equal parts with a

little honey, • Fever• Insomnia: promote sleep and alleviates insomnia.• Pregnant woman: reduce water retention and swelling of the legs during

pregnancy.• Sore throat: relieve sore throats and soothes coughs.• Stomach and pancreatic cancer: anti-cancer agents • Weight-loss: This fruit has a fat-burning enzyme and can help to absorb and

reduce the starch and sugar in the body.

• Note: Grapefruit contains high levels of flavonoid naringin that will reject synthetic man-made drugs. The presence of grapefruits may halt the metabolism of these drugs, leaving the drugs in your body thus creating the risk of toxic poisoning.

• Take only in moderation. Excessive consumption of any citrus juices can leach calcium from the body system, causing decay of the bones and teeth.

colorsRED-ORANGE

LIVELY, EXPRESSIVE &

YOUTHFUL

Your ideas do not have expiration date because

you can improve it day by day. Go! Proceed! Make it happen!

POMELO• stop cancer cells from spreading in breast cancer by

ridding the body of excess estrogen. • beneficial in the digestive system • Vitamin C helps to strengthen and maintain the elasticity

of arteries. • FAT BURNING enzyme absorb and reduce the starch and

sugar in the body.

colorsTAN

CALM & INVITING

Love your heart, your face and your looks,

don’t cause distortion to your beautiful self….

So avoid being angry

• soothing food for the nerves. • maintains blood cholesterol level • high in calcium, potassium and magnesium,

together with lots of B complex – all vital to a healthy nervous system

colorsYELLOW

W/ WISDOM &

PATIENCE

Wisdom is learning to understand people around

us… Just maintain a pure heart and pure thoughts will pour out …

PINEAPPLE• effective remedy for intestinal worms• reduces excess water buildups• effective in treatment of hemorrhoids, colitis, sore

throat and menstrual disorders.• effective antioxidant, fights bacterial and viral

infections, and does help the body to absorb iron• source of Vitamin B1converting blood sugar into

energy• good for the heart as it reduces blood clots in the

blood-stream.

colorsBLUE

SPIRITUAL & DIGNIFIED

rest…pray…work… hope…

but when you pray, make it early

before deadline, to give heaven the time to prepare

PLUMS / PRUNES• prevent damage to our neurons • helps in the production and absorption of iron in the body,

thus leading to better blood circulation, which further leads to the growth of healthy tissues.

• prevent any other infection of the eye, in the long run. • anti-cancer agents that may help prevent the growth of

cancerous cells and tumors in the body. • cleansing agents that keep the blood pure and prevent

complications of the heart. • Vitamin C against health conditions like asthma and colon

cancer

For Proper Nourishmentcheck out this

Food Pyramid as ourNutrition Guide

per day

And we need to eat or drink

Fresh fruits & vegetables@ 2-5 servings per day.

For effective daily Detoxification, try out

the Rainbow Diet

FRUIT & VEGETABLE HEALTHY LIFE CHART

APPLESProtects your heart

Prevents constipation

Blocks diarrhea

Improves lung capacity

Cushions joints

AVOCADOS Battles diabetes

Lowers cholesterol

Helps stop strokes

Controls blood pressure

Smoothes skin

BEANS Prevents constipation

Helps hemorrhoids

Lowers cholesterol

Combats cancer

Stabilizes blood sugar

GARLIC Lowers cholesterol

Combats cancer

Kills bacteria Fights fungus

BANANAS Protects your heart

Quiets cough

Strengthen bones

Blocks diarrhea

CABBAGE Combats cancer

Promotes weight loss

Protects your heart

Helps hemorrhoids

CARROTS Saves eyesight

Protects your heart

Combats cancer

CHILI PEPPERS

Aids digestion

Soothes sore throat

Clears sinuses

Combats cancer

Boosts immune system

CAULIFLOWER

Protects against prostate cancer

Combats breast cancer

Strengthens bones

Banishes bruises

Guards against heart disease

GRAPEFRUIT

Protects against heart attack

Helps stops strokes

Combats prostate cancer

Lowers cholesterol

GREEN TEA

Combats cancer

Protects your heart

Helps stops strokes

Kills bacteria

MANGOES Combats cancer

Boosts memory

Regulates thyroid

Aids digestion Shields against Alzheimer’s

MUSHROOM Controls blood pressure

Lowers cholesterol

Kills bacteria

Combats caner

Strengthen bones

OATS Lowers cholesterol

Combats cancer

Battles diabetes

Smoothes skin

ONIONS Reduced risks of heart attack

Combats cancer

Kills bacteria

Lowers cholesterol

Fights fungus

PEANUTS Protects against heart disease

Combats prostate cancer

Lowers cholesterol

PINEAPPLE Strengthen bones

Relieves colds

Aids digestion

Dissolves warts

TOMATOES Protects prostate

Combats cancer

Lowers cholesterol

Protects your heart

WATER Promotes weight loss

Combats cancer

Conquers kidney stones

Smoothes skin

Recommended Serving Portion in a Plate

Wellness in MIND & BODY(within self)

WellnessMind + Body + Spirit + Environment

___________________________= Good Economics = Peace

Wellness in SPIRIT & ENVIRONMENT

(with other people)

HOLISTIC LIFESTYLE

How to Work for Holiness & Achieve it?

How to be Happy?

Be Yourself & Be Free from Desire

How to be Free from Desire?

Live a Life of Detachment

Detoxify Toxic Relationships by making it Functional

Likeness = Pure Intimacy = Trust = Respect = Love = Faith = Hope =

Functional Relationship

If you are hurt, say sorry to the person who hurt you…

because we receive what we give

Be the one responsible to stop the chain of hurting

Detoxify Toxic Habits that Causes Hurts:

• Pride detoxify it with Humility • Greed detoxify it with Liberty from desire• Lust detoxify it with Chastity or discipline• Anger detoxify it with Meekness• Glutony detoxify it with Temperance• Envy detoxify it with Brotherly / Sisterly Love• Laziness detoxify it with Determination

Heal Thyself & Heal Others

Treat people well according to their faith

Because we expect to be treated well according to our faith

We must understand very well that

Religion & Faith are Two Different Words

We treat people well according to their faith

but we lead people well according to their religion

So, follow religiously the guidelines of living of your chosen religion

to settle conflict within self

and make it easier for the leaders to lead…

It helps if we commit to kindness,

so we can understand everything

Remember our differences is cultural not personal

Conflict is Healthy because it defines who we are…

what matters is our sincerity to settle conflict w/o losing each other.

Violence Peace

How to Solve the Situation?

Mindfulness Wellness

Consider this Formula:

And we say thank you for the blessings every time we meet conflict to people, situations, etc

… because destiny gave us the chance to solve our karma together.

Be brave, settle it in this lifetime.

Work to have a functional relationship to self

to achieve the peace withinand transcend it to others.

End hate, spread love to make peace

Developing a Peaceful Personality is a process …

What is important is we connect, stay connected & be connected to the

Divine Creator of Peace (God)

God bless your peace work!

Let’s help one another to heal the others.

Your help is important. Please Sponsor or Recommend Peace Leadership Personality Development Workshop

in your company / organization.

For details & reservation of workshop date, pls visit www.innovativemindandbody.blogspot.com

or call 0929.519.7788 wellnesspilipinas@yahoo.com.ph

Let’s continue ending hate & spreading love to make way for peace.

mindfulness & wellness - stress management, health & yoga retreat by amb juan

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