art of good living

8/7/2019 Art of Good Living

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A Two Day Workshop on

Art of Good Living

Dr. B.Udaya Kumar Reddy


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Day 1

Session 1 Human Being & Effective Living

Seven Habits for Effective Living

Session 2 Positive Thinking through Relaxation Body Rejuvenating Techniques

Session 3

Human Relations Improvement

Concept of Hamsa Kriya Session 4

Values & Ethics for Goal Setting

Hamsa Kriya Stage 1


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If God Asks Whether YouWant Health Or Wealth

Certainly We Opt Health.

That Is Our Stand. That

Is Our Attitude Towards

Health.

Marching Towards Health Is

Marching Towards The

Highest Purpose Of Living

Nothing but Good Living.


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Some Check Points Do you carry out your normal activities

with out fatigue ?

Do you get proper and sound sleep ?

Do you have good appetite ? Can you digest

simple food ?

Do you have regular bowel movements ?

Are you active and fresh all the day ?


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Contd- Are you affectionate to your family and to

your friends ?

Is your mind in a state of poise and

harmony ?

Do your eyes sparkle when you see any

amazing things ?

Do you like to hear soothing music ?


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Contd- Do you take breathing with out any problem

Do you relish simple food ?

Is your abdomen girth is less than chest

measurement ?

Are you observing rules of preservation of

health ?

Are you doing regular exercises ?


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Contd- Are you free from body aches ?

Do you enjoy good health when cold and

fever attack some people around you ?

Do you hate taking tobacco in any form ?

Do you hate consumption of alcohol ?

Do you meditate ?

Do you enjoy humor ?


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IF YOU SAY YES TO ABOVE QUESTIONS THERE IS NO

NEED TO ATTEND THIS PROGRAMME


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Contd- If you crave spicy and rich food and do not

want to compromise with simple food or if

you want to live to eat.

If you wish to depend upon medicines only.

If you do not want to get rid off from

tobacco and alcohol.

If extra marital relation gives you pleasure


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Contd- If sensual pleasure alone satisfies your

requirement.

If illness gives you pleasure

If you love to live in anger and rage

If you are eagerly waiting for old age and

death.


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If You Nod Head To The Above I Do Not

Think That

You Need To Attend This Programme.

It Means You Are No Longer Interested In

Good Living

YOU MAY BE INVITING HEALTH

PROBLEMS SUCH AS


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Major Health Problems Obesity (over weight)

High B.P

Heart problems

Digestive problems

Breathing problems

Mental tensions Depression

Sugar problem

Joint pains

Skin allergies

Head ache

Cancer

Back aches

Body aches Blindness,deafness

and dumbness


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HEALTH IS NOT MERELY THE ABSENCE

OF DISEASE BUT IT IS A STATE OF

WELLBEING IN PHYSICAL, MENTAL,

SOCIAL AND SPIRITUAL DIMENSIONS.


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7HABITSfor

Good Living

IISM


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AttitudeKnowledge

Skills

HABIT- a consistent pattern of behaving


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THE MATURITY CONTINUUM

INTERDEPENDENCE

INDEPENDENCE

DEPENDENCE


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DEPENDENCE

INDEPENDENCE

INTERDEPENDENCE

PRIVATE

VICTORY

PUBLIC

VICTORY

Habit 1: Be proactive


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There is always a gap between stimulus and response.

How we use that gap determines our lives.

HABIT 1 ---- BEING PROACTIVE

Proactive means to act and not be acted upon.

We are responsible for our own lives. We can subordinate

our impulses to higher thoughts.

Reactive is to be conditioned to control by others.


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Listen to the language:

There is nothing I can do.

Lets develop options.

Thats the way I am.

I can act differently.

He made me angry.

I choose not to be angry.

They wont like it.

I will present it more effectively.


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I am not responsible.

I take the responsibility.

If only..

Ill find a way.

I am what I am because of the choices I made

yesterday. I could have chosen to do differently.

Reactive paradigm -- shift responsibility.

Proactive paradigm-- take responsibility.


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A proactive person tries :

A. To find opportunities in problems.

B. Treats every problem as a learning opportunity.

C. Finds solutions instead of escaping from problems.

D. Knows that there are no limitations to her/hiscapabilities. The only limitations on self are the ones

put by the self.


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Circle of Concern is made

of all those things that worry us.

Circle of influence is how we

intend working on things that

worry us.

WHICH CIRCLE ARE WE OPERATING OUT OF???

Circle of Concern & Circle of Influence


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What stops us from being proactive? A check list of fears..

I have been wrong so many times. I will be wrong again.

I may not be able to do it perfectly. Better not try.

Others are smarter than me. They can get things done.

I need support but everyone is too busy to give me any.

I want to be popular. If I take this decision, they will be

angry with me.


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CONCERN

CIRCLE OF CONCERN &

CIRCLE OF INFLUENCE

Career

Family

Society


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TYPES OF PROBLEMS

Direct Control

Indirect control

No control

A proactive person puts

all 3 in the circle of influence.

Lord, give me the courage to change the things that can be

changed and ought to be changed,

The serenity to accept the things that cannot be changed.

And the wisdom to know the difference.


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HOW TO CONVINCE:

A. Prepare the case for the other party before your own.

B. Be sure of your facts.

C. Assemble the key features of the other persons argument.

D. What output will satisfy the other person?

E. Prepare your case with optional methods of giving

the same output.


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F. Support your options with facts and figures. Be precise.

G. Listen for value in other persons stand. Try to incorporate.

H. Arrive at consensus with clear action points.

I. Always summarize and take feedback on the understanding

of the conclusion.


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How to manage the boss:

A. Never advise.

B. Differ when necessary but as a suggestion.

Make him feel helped.

C. Do not encourage envy.

How to create a good impression:

1. Be punctual and available.

2. A cheerful face.3.Demonstrate willingness.

4. Continuous improvement and contribution.


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DEPENDENCE

INDEPENDENCE

INTERDEPENDENCE

PRIVATE

VICTORY

PUBLIC

VICTORY

Habit 1: Be proactive Habit 2: Begin with the end in mind


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Habit 2 -- Begin with the end in mind.

A Personal Mission Statement

1. Will seek to balance family and career as best as I can.

2. Make my home a place of joy, comfort and peace.3. Exercise wisdom in what we choose to eat, read, see.

4. Value the rights and freedoms of others.

5. Be a self starting individual and exercise initiative in

accomplishing life goals.6. Will keep myself free from addictive habits.

7. My wants will be subject to my needs and means.


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Another example:

Mission: To live with integrity and make all around me happy.

As a wife : My husband is an important person in my life

Together we will make our home a happy and harmonious place

where we live a life of principles.

As a mother: help my children become effective people who experience

joy every day in their lives.

As a daughter/in law: Be there to look after my parents and give them my time.

As a neighbor: Give help as and when necessary.

As an individual: Learn new things every day


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CENTER

SECURITY

GUIDANCE

POWER

WISDOM


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DEPENDENCE

INDEPENDENCE

INTERDEPENDENCE

PRIVATE

VICTORY

PUBLIC

VICTORY


Habit 3 : First things First


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Habit 3--- Put First Things First

4 generations of time management:

I. Checklists, notes --- recognize the many demands onout time and energy.

II. Calendars and appointment books -- look ahead scheduling.

III. Prioritizing .

IV. Not to manage time but to manage ourselves.

How much time in Circle of Concern & how much in

Circle of Influence.


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TIME MANAGEMENT MATRIX

URGENT NOT URGENT

Impor-

tant

Not

Impor

tant

Crises

Pressing problems

Deadline driven

projects

Interruptions

Some calls

Some mailsSome reports

Some meetings

Popular activities

Trivia

Pleasant but non value

added activitiesTime pass

Planning

PC activities

Relationship buildingNew opportunities


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RESULTS

Quadrant IQuadrant I

Stress

Burn out

Crisis mgt. Mode

Fire fighting

Quadrant 3

short term focus

frequent crises

Feel victimized/out of

control

Quadrant 4

Irresponsibility

Dependent on othersor institutions.

Quadrant 2

Vision

Balance

DisciplineStrong relationships


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PARADIGM OF INTERDEPENDENCE

PRIVATE VICTORY PRECEDES PUBLIC VICTORY --

YOU HAVE TO LIKE YOURSELF BEFORE YOU LIKE OTHERS.

DEPOSITS --- kindness, honesty, courtesy, commitments

WITHDRAWALS-- Discourtesy, disrespect, cutting you, ignoring,

over reacting, becoming arbitrary.


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6 MAJOR DEPOSITS IN EBA

1. Understand the individual.

2. Attend to little things.

3. Keep commitments.

4. Clarify expectations.

5. Show personal integrity.

6. Apologize sincerely when you make a withdrawal.


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Laws of Love and Laws of Life

When we love, we make the other person feel secure and valuable.

Then we can lead lives of cooperation, contribution, self discipline

and integrity.

Many of our organizational problems stem from interpersonal

differences.

P problems are PC opportunities.

Childs problems are parents opportunities.

Juniors problems are seniors opportunities.


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DEPENDENCE

INDEPENDENCE

INTERDEPENDENCE

PRIVATE

VICTORY

PUBLIC

VICTORY



Habit 4: Think win-win


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Habit 4 --- THINK WIN-WIN.

Six styles of human interaction :

Win --- lose : Powerful script. If you dont conform, you are rejected.

Lose -- win : Fatalistic. I am a born loser. Things happen to me.

Sometimes acceptance of defeat born from desire for peace.

Quick to appease. Draws strength from popularity.

Suppresses genuine feelings.

Lose -- lose : when two lose-lose people get together.

Ego centered. Sometimes vindictive.


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4. WIN --- whether you win or lose is irrelevant. I should win.

Dismissive about others.

5. WIN--WIN: Lets find more options.

6

. WIN--WIN or NO DEAL -- Most applicable at the commencement ofany relationship.

No deal may not be feasible in an ongoing relationship.


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5 DIMENSIONS OF WIN ---WIN

1. Character ----integrity and maturity

Consideration

Low

High

CourageHigh

Lose -win

Lose-lose Win --lose

Win--win


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2. Relationships based on trust

3. Agreements should be based on

a. Results desired

b.Guidelines

c. Resources

d. Accountability

e. Consequences

4. Win win can survive only when systems support it. One cannot talk

win-win and support win lose.

5. Processes. --- See the problem from the others view.Identify key issues and concerns.

Determine what constitutes acceptable solution.

Look for more options in case of impasse.


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DEPENDENCE

INDEPENDENCE

INTERDEPENDENCE

PRIVATE

VICTORY

PUBLIC

VICTORY



Habit 5 : First seek to understand

Then to be understood



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Habit 5 -- First seek to understand. Then

be understood.

Empathic listening is the key.

4 levels of listening ---

1. Ignoring / pretending to listen

2. Selective listening.

3. Attentive listening.

4. Empathic listening.


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HOW TO LISTEN EMPATHICALLY:

1. Genuinely care.

2. Listen carefully--- do not get distracted into the autobiographical

response mode.

3. Give the person psychological air.

4. Try not to evaluate immediately.

5. Do not take perception as fact, seek clarifications/ confirmations.

6. Make the effort to re-ask if we havent heard properly.

EMPATHIC LISTENING HELPS US TO PROACTIVE.

LET US INVEST TIME TO UNDERSTAND.


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DEPENDENCE

INDEPENDENCE

INTERDEPENDENCE

PRIVATE

VICTORY

PUBLIC

VICTORY






Habit 6 : Synergize


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Habit 6 -- SYNERGIZE.

1. Believe in synergy.

2. Believe in your own authenticity.

3. Believe in goodness of others.

4. Believe in cooperative communication.

Defensive ---- win-lose/ lose-win

Respectful --- mid trust, mid coop --- compromise

Synergistic --- High trust and coop ---- win-win

5. Lead from right. Manage from left.


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DEPENDENCE

INDEPENDENCE

INTERDEPENDENCE

PRIVATE

VICTORY

PUBLIC

VICTORY






Habit 6 : Synergize

Habit 7 : Sharpen the saw


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Habit 7 --- Sharpen the saw.

Habit of renewal.

Physical --- nutrition, rest, relaxation, exercise

And dont make excuses.

Spiritual --- Prayer, meditation, scriptures. Think about

value systems.

Mental --- Read serious books.

Stand apart and watch the progress of the mind.


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SOCIO-EMOTIONAL:

1. Approach with caring.

2. Listen empathically till I can state your problem exactly

as you mean it.

3. Synergize --look for 3rd alternative and arrive at win-win.

4. Script others positively.

5. More effective in interdependent situations.


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Thinking

Relaxation response is an antidote forstress response

Advantages

Relaxation is a letting go from physicaltension

Relaxation is desensitization of

neurological system Relaxation balance emotions

Relaxation facilitate positive thinking


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Relaxation Response Vs

stress Response Respiration Slower Faster

Heart rate Slower Faster

Arteries Dilate Constrict Metabolism Slower Faster

Muscle tension Decrease increase

Stomach acid Less more

Blood pressure Decrease Increase Blood Cholesterol Less More

Blood sugar less more

Brain waves Alpha Beta


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Neuromuscular Relaxation

Tensing and relaxing the muscles systematically to

reduce neural activity and remove tension in striate

muscles.

Cramps Pain Tension

Before Practice

Relaxation

After Practice

B thi C t l


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Breathing Control

Voluntary control of respiration pattern isperhaps the oldest stress reduction technique

Pattern

Awareness

Control

Oxygenate of greater quantity of blood/cycle

Parasympathetic nervous system Obsessive thought patterns/compulsive

behaviour

Hyperventilation


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Autogenic Training

Autogenic means self-generation. It uses the bodily sensations of

heaviness, warmth, calmness and coolness to relax the body, then

expand this relaxed state to the mind with the help of Imagery.

Imagery

Significant People

Neutral PeopleAbstract Ideas

Objects

PicturesColors

Dhyana(Meditation)


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Dhyana(Meditation)

Desha bandha chittasya Dharana(concentration is the confining of the mindwithin a limited mental area)

Tatra pratykatanata dyanam

(Uninterrupted flow towards the object iscontemplation)

Desha(focus device)

Mental repetition,Physical repetition, problem

concentration, visual contemplation

R l ti


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EmotionSleeping Dreaming

Before Practice

Relaxation

Thinking

S C i St t


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Supra Conscious State

Sleeping Emotion

Thinking

Relaxation

H man Bod & Rela ation


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Human Body & Relaxation

Anandamaya Kosa

Vijnanamay Kosa

Manomaya Kosa

Pranamaya Kosa

Annamaya KosaN M R (or) Asanas

Breathing Ex./ Pranayama

A T & MI / Dhyana

Dhyana

Samadhi

Annamaya Kosa Physiological Sheath

Pranamaya Kosa Vital Sheath

Manamaya Kosa Psychological Sheath

Vijnanamaya Kosa Intellectual Sheath

Anandamaya Kosa Blissful Sheath


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Interpersonal Relations for SelfDevelopment

Dr. B. Udaya Kumar Reddy


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Arena Blind

Closed Dark

Johari Window

Known to

Self

Not known to

Self

Known

toOthers

Not

known

to others


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Arena

Arena or the public self that part of an

individuals behaviour known both to the

person and to others with whom he

interacts.


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The Blind area

The blind area contains those aspects of the

persons behaviour and style that others

know but that the person himself does not.


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For example, an individual might be surprisedto hear that his method of asking questions

annoys others because it is interpreted as

cross-examination rather than curiosity or a

request for information.


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The Closed area

The closed area involves that which is known

to the person but not revealed to others;things in this area are secret.


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The Dark area

The fourth area is the Dark area, inaccessible

both to the person and to others. Some

psychologists believe that this is a very

large area indeed and that certaincircumstances (for example, an accident).

Particular life stage, or special techniques

such as psychoanalysis or psychodynamics'may suddenly make a person realize some


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hidden aspects of himself. Because the Darkarea cannot be consciously controlled or

changed and therefore cannot be considered\

in a discussion of personal effectiveness, thisdiscussion will be limited to the Arena, Blind

and closed areas.

Use of feedback to increase personal


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Use of feedback to increase personal

effectiveness (IPE)High

Effec-

tivenessLow

Known

toOthers

Not

knownto

others

Arena

Recei-

ving

Feed-

back

Blind

Giving

Feed-back

Closed

Dark

Known to Self Not known to self


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A BSF

U

A

AA

BS

BSBS

F

F

FU

U

U

I2BULL-IN-CHINA SHOP

3

4

IDEAL WINDOW INTERVIEWER

TURTLE


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Modes of Inter Personal Style

The Loner

Absence of self disclosure and inability to

obtain feedback. Blind area is large in addition to the private

area since knowledge about how others see

them is missing. This type of people are detached withdrawn

and un-communicative..


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They are viewed by others as aloof, cold

and indifferent.

The style frustrates others energies as also

stifles the potential of the person.


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The exhibitionist

A grate deal of talking and little listening is

the main feature.

Exposes oneself a lot but receives little

feedback.

The outcome is reduction in private area

and expansion of blind area.

Due to the impression that they are notlistening others refrain from providing

feedback.


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The Games Man

The opposite of the exhibitionist is thegames man who collects information and

gives little in return.

The blind area is reduced and private area

expands.

This saves people from being exposed and

also protecting themselves against

manipulation.


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Games man often uses a faade to cover

true identity, feelings values and opinions. Once this faade is removed likely result is

a reciprocal withdrawal of trust.


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Open Minded

They use both self disclosure and feedback

effectively.

Candor, openness, interpersonal sensitivity

are dominant features of this style.

They are competent, secure, flexible and

socially extroverted.

Such people know more about themselves

and others.

Feedback Feedback


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Open-minded

person

Loner Gamesman

Exhibitionist

Feedback Feedback


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Self Disclosure

It is revealing oneself to another person and

sharing feelings emotions facts and

knowledge with another person. It is an act of showing respect and sharing

intimacy with another person, which

necessitates mutual trust.


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Obtaining Feedback

A feedback reduces the blind area and helps

in increasing self awareness as viewed by

others. Personal effectiveness depends much on our

awareness of what goes on in our

relationship with others.


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TIPS FOR FEEDBACK

Usually individual should solicit feedback

Feedback should be simple, clear and crisp

Should preferably be descriptive but not

evaluative


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Should be constructive suggestion but not acritical comment

Feedback should be timely and enable the

person to use it for self development It should enhance understanding but not

create misunderstanding


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A Few Tips

Understanding oneself forms bedrock for

understanding others.

Awareness of ones own strengths andweaknesses, concerns and anxieties,

existing and irritating stimuli, favourable

conditions for learning and knowledge ofwhat enhances self-confidence.


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Respecting self as respecting as others self.

Understanding that development of others

paves way for once own development. Building flexibility in performance.


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Increasing Interpersonal

Awareness If we know how our relationships are

working out and what effects our behaviour

has on others we should take appropriateaction either to enrich affiliation or correct

any potential problems.

In relationships persons do send signals forchange which need to be taken note of.

Welcome to


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Hamsa Kriya

Welcome to


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Process Kapalabhati - 5 min

Nadisodhana - 5 min

Ujjai - 5 min

Dhyana - 15 min

Kapalabhati 5 Min


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Kapalabhati- 5 Min

1st Week3 Attempts

Each attempt 20 Strokes

Each attempt 1 min duration

Rest in-between attempt 1 min

2nd Week 3 Attempts




3rd Week

3 Attempts





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Nadisodhana 5Min.

1st Week

2 Attempts



No attempt of holding breath

2nd Week 2 Attempts



Attempt of holding breath

3rd Week

1 AttemptEach attempt 5 min duration


Attempt of holding breath


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Ujjai 5 Min.

1st Week2 Attempts




2nd Week

2 AttemptsEach attempt 2 min duration


No Attempt of holding breath

3rd Week

1 Attempt



No Attempt of holding breath


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Dhyana (Meditation) 15 Min

1st Week1 Attempt


2 + 4 + 6 + 3 = 15 min

2 Min. = Breath Awareness ( in sitting position)

4 Min. = Reciting AUM Loudly

6 Min. = Reciting AUM Silently3 Min. = Breath Awareness ( in Laid down position)


2nd Week

Same as above

3rd Week

Same as above

Concept of Human Body & Relaxation


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p y

Anandamaya Kosa

Vijnanamay Kosa

Manomaya Kosa

Pranamaya Kosa

Annamaya KosaB R E

Breathing Ex.

A T & M

Dhyana

Samadhi

Annamaya Kosa Physiological Sheath

Pranamaya Kosa Vital Sheath

Manamaya Kosa Psychological Sheath

Vijnanamaya Kosa Intellectual Sheath

Anandamaya Kosa Blissful Sheath


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ETHICAL VALUE SYSTEM

There is a huge search ofSPIRITUALITYin the worldtoday, more than ever in

the past.


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Loyalty to an Individual or to an

Organization?

We must owe

Neither to an IndividualNor to an Organization

But to the


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Goals and Values

Goals relate to success strategies,

Values to success ideology...

First set the Result-goals -- the statements

that set out Where we want to be?

Then set Value-goals -- the statements

that set out What impact we want

to create?


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Goals get people going;It is Values that sustain andgive meaning to the efforts

You can compromise and negotiate on Goals;

You cannot compromise and negotiate on Values...

Learn to value the ones

who value the Values

1


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The lost Sheep

A sheep found a hole in the fence and crept outthrough it. He was free to wander and have

his own way in the greener pastures. Butthen, he realized that he was being followedby a wolf. He ran and ran, but the wolf keptchasing him, until the shepherd rescued him

and carried him lovingly back to the fold.And inspite of everyones advice the shepherd

refused to nail the hole in the fence.

1


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Search the heart and respond

Does the parable/story reflect any value(s)?

Can you recall and share with us any incident where you

walked such value in personal life or in the

organization?

Can you recall any incident where someone else hascomforted you with such values (either in your present

organization or any other organization)?


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Exploring Values

Trust begets trust: Is Trust one of your personal values?

Normally do you trust your people?

Do your people and seniors trust you?

Any incident when yourtrust misfired?

Self-introspect: Why do I end up putting fences around whom I love?

How do I build a fence around the person whom I love?

Moral of the story: Dont simply love and trust, also dare demonstrate it most often the

response is positive

Physical bounds are not the real bonds of relationship

The silken bonds of love are more enduring than walls of fences

Build the fences


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Build the fences

with the bondsof

Love, Trust and Caring

2

ValuesPay


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The Blind Old Woman

There was a blind woman who lived with her daughter in a little fishing village onthe sea shore. The daughter dived for pearls, which she sold to the local pearlmerchant and from the proceeds of that, they lived their lives. Before sellingeach days collection however, the daughter kept aside in a little bag, some ofthe choicest pearls as a hedge against difficult times.

One day, during a dive, the daughter was attacked by a shark and killed. The

mother became anchorless; she lost her daughter as well as the means oflivelihood! The old lady remembered the little bag of pearls that her daughterhad kept aside and decided to see the merchant and sell them for her ownlivelihood.

The merchant examined the pearls and paid her the exact market value for themand advised her about investing the money such that she would have a regularincome.

When the old woman had gone, the merchants assistant who observed the wholedeal asked, Those were black pearls and you paid their full value! Why didyou do that! After all, the woman is blind and she cannot see the color of thepearls?

The merchant replied, But I am not blind and I can see their color.

Pay


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organization?




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Exploring Values

Honesty is the best policy: What prevents me from beinghonest?

Any incident where, honesty has not paid off?

How do I learn to see beyond what is visible?

Moral of the story

Many of us look at life; very few of us see life

It calls for personal conviction to look beyond what wesee

We need to look beyond what is visible


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Honestyis the best policy

3


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Joneyed and the Barber

The holy man Joneyed, dressed in beggars clothes, entered a barbers

shop in Mecca. The barber, who was shaving a nobleman, sought an

apology and left his wealthy customer to shave this beggar first. And

not only did he not charge him for his services, he even gave him alms

and sent him on his way.

Joneyed was so impressed, he resolved he would hand over to the barber

whatever he got in the way of alms that day. It so happened that a

wealthy pilgrim gave him a purse full of gold coins. Overjoyed,

Joneyed ran to the barbers shop and offered him the purse with full of

gold coins. When the barber understood why he was being given thegold, he was enraged. What kind of a holy man are you, he yelled,

that you come to reward me for an act of love?

3


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organization?




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Exploring Values

Serve with love, hoping for no returns What does it

mean to me?

How one should respond to such gesture?

Do I expect in return for my love?

Moral of Story:

When you seek a reward, your gift becomes a bribe

An act of true love can only be paid by love

No amount of money can adequately reward love and

kindness


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Do Good TurnsAnd

Throw them into the Sea

4


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The Holy Cow

There lived a holy cow. Once she was walking back home, behind the rest of theherd. She looked forward to joining her little calf. Suddenly, from behind therocks jumped a ferocious, hungry tiger and blocked the holy cows path.

Stop! Dont kill me now, pleaded the holy cow. I have a young one at homewaiting for me. Please let me go feed her and promise Ill be back, said thecow.

What! Am I a fool to let you go?

Do trust me and Ill come back., said the cow.

The tiger let her go and the holy cow went home. She fed the calf lovingly,begged her kith and kin to take care of the young one and returned to meet thetiger. The tiger waited and to his surprise there was the holy cow in front ofhim ready to be his prey!

The tiger was surprised and said, How can I eat a person like you? Even Godwill not forgive me. A person who keeps his commitment is more needed thanthe satisfaction of my hunger. The tiger let the holy cow go.

4


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organization?




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Exploring Personal Values

Live up to your commitments: What does it mean to you?

Normally how do you respond to such commitments which may turn

to be too costly?

What are your expectations from others when such tall commitmentsare made to you by someone?

Why do we fail to keep our commitments?

Moral of the story:

Keeping ones words pays in the long run

It is easy to break commitments but difficult to keep them

If you dont keep your words, no body else will.


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5


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The Diamond

When a Sanyasi reached the outskirts of a village and settled under a treefor the night, a villager came running up to him and said, The stone!The stone! Give me the precious stone!

What stone? Asked the Sanyasi.

Last night God appeared to me in dream and told me that if I went to theoutskirts of the village at dusk, a Sanyasi would give me a stone thatwould make me rich forever.

The Sanyasi searched his sack, and pulling out a stone, said, Godprobably meant this one, I found it in the forest, yesterday. Here, itsyours if you want it. The man gazed at the stone in wonder. It was a

big diamond the size of a goose egg. All night he tossed about inbed. At day break he woke the Sanyasi and said, Give me the heartthat makes it possible for you to give this stone away.


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organization?




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Exploring Values

Giving is Taking What does it mean to you? What holds you back from giving

What is the nature ofunconditional giving?

Should one give without making evident? Dont give until someone asks or besieges?

Moral of Story: One who learns how to give, also learns how to live

Giving is both, a passion and an art It is our physical self that is more attached to

materialistic things

Giving is an invaluable


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Giving is an invaluableValue

If I give this, what shall I enjoy?

Such selfish thinking is the way of Ghosts;

If I enjoy this, what shall I give?

Such selfless thinking is a Godly quality

A quote from

The Way of Life

Giving is an invaluable


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Giving is an invaluableValue

Generosityis not in giving me

that which I need more than you do,

but it is in giving me

that which you need more than I do!

How mean am I

When life gives me

goldI give you

silver,

And yet I deem myself generous!

Great Saying


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You receive from the worldThat you give to the world

Personal Values


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nurture the

Organizational Values

You owe more than

gold to him whoserves you.

Give him of yourheartor serve him.

Kahlil Gibran

Personal Values


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Organizational Values

The shared values when

seep into thebloodstream of theorganization

one may call themorganizational values

When you accumulate virtue withContinued practices, you do not see

the good of it, but in time it willfunction. If you abandon rightand go against truth, you donot see the evil of it, but in timeyou will perish.

A Zen saying

Day 2


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y

Session 1

Hamsa Kriya Stage 2

Anger Management

Session 2

- Role of Diet in Healthy Living

Session 3

Yoga Philosophy an art of good living

Session 4

Hamsa Kriya Final Stage

Action Plan for Wellbeing


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Anger & Anxiety

ANGER


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ANGER

MANAGEMENT

Near recent,When you are under Stress, how do you felt?

-------------

--------------------------

Basic Emotion!

Impatience---- Irritation-----Fury

Role


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Role

Advantage Ex. Protection

Disadvantage Ex. CAD

ExpressionMale Aggression

Female Withdrawal, Crying

Control

Buried alive(wrong)

Ventilation (habit)


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Why does Anger arise:

Perceive a threat either to body or Ego

Root cause - Fear

Who makes you AngryExternal ( Blame on other)

Reality isI make myself either angry or not


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Management

Physical Risk of Attack -- Protect yourself

Threat to Ego -- Divert the Mind

Number counting

Drinking Glass of Water

Take a Walk

Take few deep breaths

Imaginary contact

Write it on paper!Specific Games

Change perception


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Discussions:

Flight delay !

Question of interpretation will change the thought?


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Anxiety

An Unrealistic Fear promote physiological

changes and result in behavioural pattern of

escape or withdrawal

Management

Thought Diversion


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Role of Diet in Healthy Living


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Cereals

Cakes

Pastries

Naan roti

Roomali roti

Noodles

White bread

Maida

Biscuits

Vermicelli

Wheat

Rice

Ragi

Bajra

Maize

Jowar

AvoidLimitPrefer

P l


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PulsesChana

Bhuna chana

Urad dal

Lobia

Moong ki dalMoong

Kulthi

Masoor tur

MothMatar

Rajmah

Arhal dal

Bhatmas

Bengal gram

Bengal gram roasted

Blackgram dal

Cow pea

Green gram dalGreen gram whole

Horse gram

Lentil

Moth beansGreenpeas

Rajmah

Red gram dal

Soya bean


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Leafy Vegetables Carrot leaves (gajar sag)

Cabbage (patta gobhi)

Spinach (palak)

Radish leaves (muli ka sag)

Drum stick (saijan)

Fenugreek (methi saag)

Lettuce (salad leaves)

Mint (pudina)

Mustard leaves (sarson saag)


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Roots and Tubers

Carrots (gajar)

White radish (safed

mooli)

Onion (pyaj)

Garlic

Ginger


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Vegetables

Brinjal

Cucumber

Beans

French beans

Pumpkin

Kakri

Mushroom

Lady finger

Tinda

Tomato

Bottle gourd

Turai

Capscicum


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Fruits

Apple

Guava

Lemon

Sweet lime

Orange

Water melon

Papaya

Pine apple

Kharbooza

Tomato ripe


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Sugar and Sugar Products

Sweets

Chocolates

Ice creams

Sugar in any

home made

beverages

Jaggery

Honey

AvoidLimitPrefer

Dairy Products


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Dairy Products

CheeseButter

Khoa

Condensed milk

Milk cream

Whole milkMilk powder

Low fat milkButter milk

Skimmed

milk

AvoidLimitPrefer

A i l F d


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Animal Foods

Prawns

Shrimps

All types ofmeat

ChikenFish

AvoidLimitPrefer

B


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Beverages

AlcoholCoffee

Cola

Soft drinks

Fresh fruit

juice without

sugar

Light tea

AvoidLimitPrefer

F


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Fats

Oily dishes

Butter

Ghee

Vanaspati

Deep fried

foods

Total fat

intake

More than one

type ofvegetable oil

AvoidLimitPrefer


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Salt

Pickles

Papads

Sauces

Salt biscuits

Fried crisps

Too much salt in

preparations

Foods in natural

state

AvoidLimitPrefer

Daily Nutrition Plan


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Daily Nutrition Plan

Breakfast like a king

Lunch like a prince

Supper like a pauper

B kf


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Breakfast

Matches calorie consumption and

calorie expenditure

Break fast skippers gain weight

Cereal, fiber, fresh fruits, fruit juice,

whole grain toast

T h i i E ti


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Techniques in Eating

Eat only when you are hungry

Fresh cooked meals

Quiet relaxed atmosphere

Sit down and eat with enjoyment

Do not eat when you are upset

Avoid over eating

Chew the food thoroughly

Rest a few minutes after food

Wh V t i Di t


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Why Vegetarian Diet

Obesity

Coronary artery

disease

Hypertension

Diabetes mellitus

Colon cancer

Osteoporosis

Lung cancer

Breast cancer

Kidney stones

Gall stones

Oil h i d C t


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Oil choice and ControversyAll oils are 100 % fat

Adding any oil to your food will raise cholesterol

level

Sun flower oil and olive oil are not good, they are

only less bad. They have two problems :

1 All of them contain saturated fats

2 They disrupt the immune system

O 3 F tt A id


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Omega - 3 Fatty Acids

Protect the blood vessel walls from the harmful

effects of LDL cholesterol

Prevent blood clots and coronary spasm

Substantially reduce ventricular arrhythmias

Fish oils / whole grains, beans, seaweed, Soyabeen products

Vegetarian sources are preferable


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FibresPlenty in fruits, cereals, carrots, cabbages

Add non calorie bulk to diet increase satiety

Decrease cholesterol, BP, better control of sugar,prevent colonic cancer, control weight

Raw vegetables, fresh fruit with skin, cooked

vegetables, whole wheat bread, whole pulsesSwitching to high fibre diet should be gradual

to avoid diarrhea, gas and other bowel upsets

A ti id t


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Antioxidants

Powerful group of nutrients which protect from

many diseases and fore stall ageing

B-carotene, vitamin C, vitamin E

Seasoned vegetables and fruits are a good source

Drugs not so effective, side effects CAD, BP, DM, Stroke, Alzheimers, Arthritis

C ff i


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Caffeine

We some times we believe that caffeine gives

us energy, it only borrows energy from future

Caffeine - stimulates sympathetic nervous

system - stress hormone levels go - but later

the level goes below the starting level -

demands another cup

Caffeine


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5 or more cups / day 2 - 3 times more Increase the

frequency and severity of irregular heart beats

Promote the stress response. Disturbs inner

equanimity

Withdrawal syndrome - start with decaffeinated

coffee

Tea contains in addition to caffeine, theo phylline

and other stimulants

Tea


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Tea

Black tea is a source of flavinoids which are

thought to retard atherosclerosis

Boston Study 800 who drank tea had lessheart attack than those who did not

Borrowing energy concept

Alcohol


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Glass of wine : one can of beer : one mixed drinkone or two ounces / day was advised!

Sick people and reformed alcoholics were controls

drinking group were more healthy Happy hour-better social and family ties

Doubles the risk of hamorragic stroke

Alcoholic cardiomyopathy, cirrhosis, pancreatitis,

HTN, cardiac arrhythmias, malnutrition

Alcohol


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Alcohol

Alcohol raises HDL but IT`s of HDL 3

which is not cardio protective

Alcohol provides a lot of extra calories but

no nutrition

In women 50 - 100 %elevation in thebreast cancer

Garlic pearls


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Garlic pearls 5,000 yrs India, China

Recently promoted as a way of reducing cholesterol

and triglycerides

Most recent studies that the effect is not very

significant

Some other benefits esp inhibits clotting and reduces

heart attack and stroke

Not a panacea - beneficial cardiovascular

supplement

Soya Foods


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Soya Foods Lowers LDL and improves HDL

Also contains antioxidants isoflavones

High quality Protein meat can be avoided

30-50 grams/day for cardiac benefits

Taste is the only limiting factor

Welcome to


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Yoga Package

Dr. B. Udaya Kumar Reddy

What is Yoga


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g

Yoga is the Science of Life and Art of Living

Time tested

All Inclusive

Scientific

Royal Path towards Spirituality


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Origin of Yoga- Indus Valley Civilization

- Upanisada

- Epics & Puranas

- Patanjali Yoga Sutras

Yoga Systems

+ Practical


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+ Practical

- Patanjali Yoga

- Laya Yoga

- Matra Yoga

- Hata Yoga

+ Philosophical Systems

- Bhakti

- Karma

- Jnana

Yoga - Topics


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1.Practices

2.Principles

3.Philosophy

Yoga Techniques


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Daily Routine

Asana

Pranayama

Dhyana

Bhandha & Mudra ( Not Popular)

Seasonal

Kriya

Yoga Principles


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g p

1. Yama AhimsaSatya

Asteya

Brahmacharya

Aparigraha


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2. Niyama SouchaSamtosha

TapasSwadhyaya

Iswara pranidhana

Yoga Philosophy


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Yoga Philosophy

-Mind

-Trance-Afflictions

-God

-Trigunas

Practice Strategy


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-General Health Checkup

-Time

-Place

-Dress

-Food

-Approach (Ego Void)

-Capacity

-Fatigue

-Pain & Illness


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Thank You

art of good living

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