The document provides techniques for managing stress and getting into the right state of mind for exams. It suggests engaging all the senses to help relax using sounds, smells, and sights. It also recommends massages to release tension in the muscles. Centering the body through posture and breathing can help feel grounded and strong. The Power Breath technique focuses on deep belly breathing to relax.
This summary provides an overview of the document in 3 sentences:
The document discusses a booklet published by Guideposts Outreach that provides 40 inspirational Bible verses meant to be memorized and used as "thought conditioners" to improve one's disposition and life. The verses are not arranged by topic but are meant to be memorized one per day. Memorizing and meditating on the verses through daily repetition is intended to displace negative thoughts and condition one's mind and personality with spiritual power according to the introduction.
This short document contains inspirational quotes about yoga and its benefits. It encourages honoring one's inner light as well as others, finding time to relax even when busy, and focusing one's mind, body and soul through yoga practice to keep calm. The quotes suggest yoga is a light that grows brighter with consistent practice.
To de-stress, dissolve tensions, relax completely and simply be. A time where you can connect to a deeper part of yourself and just let go of everything. Our spiritual health is as important as our physical and mental and yoga relaxation encourages this.
Klesha and Karma in Yoga Sutras of Patanjaliscmittal
This document summarizes key concepts from Chapter 2 of the Yoga Sutras of Patanjali regarding kleshas (afflictions) and karma. It discusses the five kleshas - ignorance, egoism, attraction, aversion, and fear of death. These kleshas are the underlying causes of human suffering and can be attenuated through the practice of kriya yoga, which involves austerity, self-study, and resignation to God. The kleshas give rise to karma, which determines one's experiences in current and future lives. By developing an uninterrupted awareness of the true self through the eight limbs of yoga, one can dispel ignorance and free oneself from the cycle of karma
This document provides 100 ways to reduce sleep issues in 3 sentences or less each. It suggests establishing a consistent sleep routine, managing stress, avoiding stimulants before bed, keeping a relaxing bedroom environment, getting medical help if needed, and using relaxation techniques to improve sleep quality and duration.
A comprehensive look at one of the world's leading corporate training institutions. Innerwealth brings leading self awareness to corporate environments. Straight talking Aussie style
The document describes a collection of ancient Egyptian essences that are said to stimulate, clear, and balance the body and its chakra systems. It provides details on the individual essences, including their associated chakras, colors, scents, and intended purposes. A variety of essence bottles and sizes are listed with prices. Testimonials are included praising the effects of some of the essences.
Meditation is an important practice in Hinduism with various aims such as controlling thoughts, achieving health, powers, knowledge, peace and connecting with the true inner self or soul to achieve moksha. There are two main types of meditation - mindfulness, which involves observing thoughts and emotions without judgment, and concentration, focusing on a single object like the breath. The ultimate goal of meditation is to realize one's own divinity and that one is God. Meditation techniques in Hinduism include yoga poses, breathing exercises, finding a quiet space, sitting comfortably, focusing on the forehead or keeping the eyes open while observing thoughts without attachment.
This summary provides an overview of the document in 3 sentences:
The document discusses a booklet published by Guideposts Outreach that provides 40 inspirational Bible verses meant to be memorized and used as "thought conditioners" to improve one's disposition and life. The verses are not arranged by topic but are meant to be memorized one per day. Memorizing and meditating on the verses through daily repetition is intended to displace negative thoughts and condition one's mind and personality with spiritual power according to the introduction.
This short document contains inspirational quotes about yoga and its benefits. It encourages honoring one's inner light as well as others, finding time to relax even when busy, and focusing one's mind, body and soul through yoga practice to keep calm. The quotes suggest yoga is a light that grows brighter with consistent practice.
To de-stress, dissolve tensions, relax completely and simply be. A time where you can connect to a deeper part of yourself and just let go of everything. Our spiritual health is as important as our physical and mental and yoga relaxation encourages this.
Klesha and Karma in Yoga Sutras of Patanjaliscmittal
This document summarizes key concepts from Chapter 2 of the Yoga Sutras of Patanjali regarding kleshas (afflictions) and karma. It discusses the five kleshas - ignorance, egoism, attraction, aversion, and fear of death. These kleshas are the underlying causes of human suffering and can be attenuated through the practice of kriya yoga, which involves austerity, self-study, and resignation to God. The kleshas give rise to karma, which determines one's experiences in current and future lives. By developing an uninterrupted awareness of the true self through the eight limbs of yoga, one can dispel ignorance and free oneself from the cycle of karma
This document provides 100 ways to reduce sleep issues in 3 sentences or less each. It suggests establishing a consistent sleep routine, managing stress, avoiding stimulants before bed, keeping a relaxing bedroom environment, getting medical help if needed, and using relaxation techniques to improve sleep quality and duration.
A comprehensive look at one of the world's leading corporate training institutions. Innerwealth brings leading self awareness to corporate environments. Straight talking Aussie style
The document describes a collection of ancient Egyptian essences that are said to stimulate, clear, and balance the body and its chakra systems. It provides details on the individual essences, including their associated chakras, colors, scents, and intended purposes. A variety of essence bottles and sizes are listed with prices. Testimonials are included praising the effects of some of the essences.
Meditation is an important practice in Hinduism with various aims such as controlling thoughts, achieving health, powers, knowledge, peace and connecting with the true inner self or soul to achieve moksha. There are two main types of meditation - mindfulness, which involves observing thoughts and emotions without judgment, and concentration, focusing on a single object like the breath. The ultimate goal of meditation is to realize one's own divinity and that one is God. Meditation techniques in Hinduism include yoga poses, breathing exercises, finding a quiet space, sitting comfortably, focusing on the forehead or keeping the eyes open while observing thoughts without attachment.
1. The Yoga Sutras of Patanjali discuss kleshas (afflictions), karma, and the eight limbs of yoga - yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi.
2. Karma results in current and future experiences based on past actions. The cause of misery is ignorance, which makes one believe the seer and seen are the same.
3. Following the eight limbs of yoga destroys afflictions and ignorance. Yama includes non-injury, truthfulness, non-stealing, celibacy, and non-possessiveness
Mindfulness originated from Eastern Buddhist practices and involves paying attention to the present moment in a nonjudgmental way. It has been incorporated into Western psychotherapy and can be developed through meditation practices. Mindfulness involves observing one's thoughts and feelings from a detached perspective without reacting or judging. Key concepts include non-judging, patience, trust, and acceptance. Mindfulness techniques have applications for stress, pain, addiction, and various mental health conditions and are taught through both formal meditation practices and informal exercises incorporated into daily life.
The document discusses the kleshas, which are obstacles to spiritual practice and enlightenment according to yoga philosophy. There are five main kleshas: avidya (ignorance), asmita (ego), raga (attachment), dvesha (aversion), and abhinivesha (fear of death). Overcoming the kleshas allows one to attain equanimity and move beyond reactivity and attachments to experience reality as it is. Understanding and addressing the kleshas can help one progress spiritually by bringing inner obstacles into awareness for analysis and transcendence.
This document provides an introduction to mindfulness-based therapies. It defines mindfulness as paying attention to the present moment in a nonjudgmental way. It discusses how mindfulness is not new and has roots in eastern spiritual traditions as well as western existential psychotherapy. It outlines some common mindfulness-based therapies like MBSR, DBT, and ACT. It discusses advantages of mindfulness like developing an observing self and increasing prefrontal cortex activity. It also addresses initial problems with mindfulness practice and provides solutions like containing difficult feelings with a therapist and establishing a regular meditation practice.
This document provides a summary of 20 self-improvement tips and self-help book recommendations for spiritual growth. Some of the recommendations include the books "Conversations with God" by Neale Donald Walsh, "A New Light on Ascension" by Diana Cooper, meditations focused on the higher self, lower self ego, and Tibetan sound healing, and courses on achieving personal Christhood from channeled texts. The recommendations are intended to help with purification of the soul and mind through addressing fears and psychological imbalances.
Ashtanga Yoga (Eight Limbs of Yoga) - Yoga Sutrasscmittal
This document provides an overview of key concepts from the Yoga Sutras of Patanjali. It begins with an invocation to Sage Patanjali and then describes the eight limbs of yoga according to Patanjali: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi. For each limb, it lists and briefly defines the various concepts and practices included. It provides explanations for how following the eight limbs can help remove impurities and disturbances of the mind and lead to higher states of awareness and absorption in meditation.
The document discusses Tibetan dream yoga, a Tibetan Buddhist practice of becoming conscious and lucid within dreams in order to gain spiritual insights and benefits. It covers what dreams are, how to awaken within dreams, the six yogas of Tibet that dream yoga is a part of, techniques for practicing dream yoga like controlling dreams, and the potential benefits like increased clarity and creativity.
The document discusses Tibetan dream yoga, a practice in Tibetan Buddhism that teaches practitioners to become conscious and lucid within their dreams in order to gain spiritual insights and benefits. It covers topics like the different types of dreams, stages of sleep, and practices involved in Tibetan dream yoga, which aims to help practitioners realize the impermanent nature of reality and awaken both while dreaming and in their waking lives. The document provides an overview of the goals and techniques of Tibetan dream yoga as taught in the Tibetan Buddhist tradition.
Sahaja Yoga meditation focuses on redirecting one's attention from being easily dispersed to focusing on the roots of attention at the base of the spine. This area at the base of the spine, called the Kundalini, is our source of energy and contains 21 threads of energy that have the potential to awaken and enlighten us, though only a few ever achieve this state. The practice encourages opening one's desire and hands to discover the beautiful flowering energy and experience enlightened attention that penetrates all of life deeply and flows with joy from our thousand-petalled lotus in the brain.
This document promotes a 3-week meditation and mindfulness course called meditationSHIFT. It claims that spending a small amount of time each day meditating can decrease stress and anxiety, increase focus and productivity, and improve mental health issues like depression. The course teaches participants to understand their mind and thought patterns, cultivate awareness of thoughts and emotions through meditation, and apply mindfulness techniques to everyday life. Regular meditation practice has been shown to lower stress, boost mental well-being, and provide other health benefits.
Meditation is a practice of mindfulness and concentration that can allow you to gain important insights about yourself and the world around you. For those looking to better understand themselves and experience self-discovery, meditation can help you calm your mind and better evaluate your life. However, meditation alone will not grant you personal insights. By regularly meditating and living a more thoughtful life, you may be able to better understand who you are and what you are capable of.
Meditation is a practice of mindfulness and concentration that can allow you to gain important insights about yourself and the world around you. For those looking to better understand themselves and experience self-discovery, meditation can help you calm your mind and better evaluate your life. However, meditation alone will not grant you personal insights. By regularly meditating and living a more thoughtful life, you may be able to better understand who you are and what you are capable of.
This document provides information about Ayurvedic body types and constitutions, including the five elements of ether, air, fire, water, and earth. It discusses how a person's permanent and current body type can be assessed based on attributes like shape, size, and temperament. The document also provides health and lifestyle recommendations for bringing the body back into balance based on an individual's elemental imbalances. This includes suggestions for diet, exercise, and other practices for each body type. It emphasizes creating a planned and systematic Ayurvedic health program to work towards total health and wellness.
The document introduces mindfulness and its benefits. It discusses key aspects of mindfulness like present moment awareness, non-judgmental observation, and acceptance. Various mindfulness practices are presented, such as breathing exercises, mindful walking, and mindful eating. Mindfulness is said to improve focus, reduce stress and negative emotions, and foster compassion. Regular mindfulness practice through meditation is encouraged to reap full benefits.
Mindfulness, Meditation & Thought Field Therapy (TFT) for Recovery & Relapse ...Dr. Andrea Pennington
Research shows that through prolonged mindfulness practice the insular region of the brain is thickened leading to increased self-awareness, emotional regulation and emotional wellbeing. Further, a reduction of anxiety and emotional reactivity by the amygdala suggests that individuals with addictions and eating disorders may find relief and support by learning mindfulness-based practices.
Dr. Pennington has implemented acupuncture, mindfulness meditation & meridian tapping training to executives recovering from burnout and clients with binge eating disorder and other process addictions. Through her research and clinical practice she created a secular 5-step mindfulness meditation, the Attunement Process Meditation TM which fosters impulse control, resilience & stress reduction.
Experience shows that The Attunement Process Meditation TM empowers people to build 10 essential resilience traits for wellbeing and relapse prevention, including: non-judgmental awareness, present moment attention, acceptance, adaptability, self-compassion, physiological stress reduction, letting go/surrender, emotional intelligence, self-generated positive emotion and gratitude.
Thought Field Therapy (TFT) is a type of Energy Psychology which includes tapping along the various meridians as described in Chinese medicine. These acupoints, when tapped, can unblock energy, pain and remove traumatic memory.
The document discusses stages of spirituality and meditation. It explains that most people's lives are spent in the second stage of unfocused faith. It advocates moving up the spiritual ladder through focused meditation such as by reciting the Navkar Mantra and reflecting on the meaning of each line. Higher stages of meditation allow one to appreciate life more and get "lost" in focused thought. The document provides guidance on practicing meditation correctly to gain understanding rather than just knowledge.
This document provides an overview of meditation techniques presented by Dr. Dawn-Elise Snipes. It describes the benefits of meditation as demonstrated by research studies. These benefits include reductions in anxiety, depression, stress, and pain. It also describes how meditation can increase gray matter in areas of the brain related to learning, memory, and emotion regulation. The document then outlines the goals of meditation practice and provides instructions for getting started with meditation. Finally, it explores 15 types of meditation techniques in detail, including focused attention, mindfulness, loving-kindness, mantra, and guided meditation.
This document provides an overview of mindfulness, including what it is, how it can help people, mindfulness practices, and benefits. Mindfulness involves paying attention to the present moment in a non-judgmental way. It can help reduce stress and negative thoughts by shifting people from a "doing" to a "being" mode. Formal mindfulness practices include body scans and meditation. Research shows mindfulness can benefit those dealing with pain, depression, anxiety and other conditions.
This document discusses finding your true worth and living according to your authentic self rather than what others expect. It provides steps to discover your true north or highest purpose using elemental symbols: 1) Imagine your joy and love in full expression, 2) Declare intentions and goals, 3) Train physically, mentally and emotionally, 4) Engage fully in activities, 5) Take action with joy, 6) Review progress and celebrate accomplishments. The overall message is that you are worthy as you are and can create the life you dream by following your inner truth.
Teenagers face significant pressures from exams, peer relationships, expectations, finances, and career paths. Exam stress in particular causes anxiety for many youth and some cope in unhealthy ways like substance abuse or self-harm. Bullying and social media also contribute to stress, while societal pressures regarding appearance and expectations to attend university add to their mental burden. The impacts of stress on teenagers are made clear through surveys finding high rates of anxiety, depression, and other mental health issues as young people struggle under constant pressures.
This study aimed to evaluate the relationship between teacher stress and student behaviors in an alternative school setting. The study surveyed teachers and aides at an alternative high school using the Teacher Stress Inventory to measure stress levels. Student behavior write-ups tracking positive and negative behaviors were also collected. The study analyzed whether higher teacher stress scores correlated with more negative or fewer positive student behaviors. It also examined how teacher stress may differ based on the types of student populations served, such as those with behavioral, emotional, or psychiatric disorders. The goal was to determine if teacher stress negatively impacts student behaviors and to help reduce teacher stress levels in alternative school environments.
1. The Yoga Sutras of Patanjali discuss kleshas (afflictions), karma, and the eight limbs of yoga - yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi.
2. Karma results in current and future experiences based on past actions. The cause of misery is ignorance, which makes one believe the seer and seen are the same.
3. Following the eight limbs of yoga destroys afflictions and ignorance. Yama includes non-injury, truthfulness, non-stealing, celibacy, and non-possessiveness
Mindfulness originated from Eastern Buddhist practices and involves paying attention to the present moment in a nonjudgmental way. It has been incorporated into Western psychotherapy and can be developed through meditation practices. Mindfulness involves observing one's thoughts and feelings from a detached perspective without reacting or judging. Key concepts include non-judging, patience, trust, and acceptance. Mindfulness techniques have applications for stress, pain, addiction, and various mental health conditions and are taught through both formal meditation practices and informal exercises incorporated into daily life.
The document discusses the kleshas, which are obstacles to spiritual practice and enlightenment according to yoga philosophy. There are five main kleshas: avidya (ignorance), asmita (ego), raga (attachment), dvesha (aversion), and abhinivesha (fear of death). Overcoming the kleshas allows one to attain equanimity and move beyond reactivity and attachments to experience reality as it is. Understanding and addressing the kleshas can help one progress spiritually by bringing inner obstacles into awareness for analysis and transcendence.
This document provides an introduction to mindfulness-based therapies. It defines mindfulness as paying attention to the present moment in a nonjudgmental way. It discusses how mindfulness is not new and has roots in eastern spiritual traditions as well as western existential psychotherapy. It outlines some common mindfulness-based therapies like MBSR, DBT, and ACT. It discusses advantages of mindfulness like developing an observing self and increasing prefrontal cortex activity. It also addresses initial problems with mindfulness practice and provides solutions like containing difficult feelings with a therapist and establishing a regular meditation practice.
This document provides a summary of 20 self-improvement tips and self-help book recommendations for spiritual growth. Some of the recommendations include the books "Conversations with God" by Neale Donald Walsh, "A New Light on Ascension" by Diana Cooper, meditations focused on the higher self, lower self ego, and Tibetan sound healing, and courses on achieving personal Christhood from channeled texts. The recommendations are intended to help with purification of the soul and mind through addressing fears and psychological imbalances.
Ashtanga Yoga (Eight Limbs of Yoga) - Yoga Sutrasscmittal
This document provides an overview of key concepts from the Yoga Sutras of Patanjali. It begins with an invocation to Sage Patanjali and then describes the eight limbs of yoga according to Patanjali: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi. For each limb, it lists and briefly defines the various concepts and practices included. It provides explanations for how following the eight limbs can help remove impurities and disturbances of the mind and lead to higher states of awareness and absorption in meditation.
The document discusses Tibetan dream yoga, a Tibetan Buddhist practice of becoming conscious and lucid within dreams in order to gain spiritual insights and benefits. It covers what dreams are, how to awaken within dreams, the six yogas of Tibet that dream yoga is a part of, techniques for practicing dream yoga like controlling dreams, and the potential benefits like increased clarity and creativity.
The document discusses Tibetan dream yoga, a practice in Tibetan Buddhism that teaches practitioners to become conscious and lucid within their dreams in order to gain spiritual insights and benefits. It covers topics like the different types of dreams, stages of sleep, and practices involved in Tibetan dream yoga, which aims to help practitioners realize the impermanent nature of reality and awaken both while dreaming and in their waking lives. The document provides an overview of the goals and techniques of Tibetan dream yoga as taught in the Tibetan Buddhist tradition.
Sahaja Yoga meditation focuses on redirecting one's attention from being easily dispersed to focusing on the roots of attention at the base of the spine. This area at the base of the spine, called the Kundalini, is our source of energy and contains 21 threads of energy that have the potential to awaken and enlighten us, though only a few ever achieve this state. The practice encourages opening one's desire and hands to discover the beautiful flowering energy and experience enlightened attention that penetrates all of life deeply and flows with joy from our thousand-petalled lotus in the brain.
This document promotes a 3-week meditation and mindfulness course called meditationSHIFT. It claims that spending a small amount of time each day meditating can decrease stress and anxiety, increase focus and productivity, and improve mental health issues like depression. The course teaches participants to understand their mind and thought patterns, cultivate awareness of thoughts and emotions through meditation, and apply mindfulness techniques to everyday life. Regular meditation practice has been shown to lower stress, boost mental well-being, and provide other health benefits.
Meditation is a practice of mindfulness and concentration that can allow you to gain important insights about yourself and the world around you. For those looking to better understand themselves and experience self-discovery, meditation can help you calm your mind and better evaluate your life. However, meditation alone will not grant you personal insights. By regularly meditating and living a more thoughtful life, you may be able to better understand who you are and what you are capable of.
Meditation is a practice of mindfulness and concentration that can allow you to gain important insights about yourself and the world around you. For those looking to better understand themselves and experience self-discovery, meditation can help you calm your mind and better evaluate your life. However, meditation alone will not grant you personal insights. By regularly meditating and living a more thoughtful life, you may be able to better understand who you are and what you are capable of.
This document provides information about Ayurvedic body types and constitutions, including the five elements of ether, air, fire, water, and earth. It discusses how a person's permanent and current body type can be assessed based on attributes like shape, size, and temperament. The document also provides health and lifestyle recommendations for bringing the body back into balance based on an individual's elemental imbalances. This includes suggestions for diet, exercise, and other practices for each body type. It emphasizes creating a planned and systematic Ayurvedic health program to work towards total health and wellness.
The document introduces mindfulness and its benefits. It discusses key aspects of mindfulness like present moment awareness, non-judgmental observation, and acceptance. Various mindfulness practices are presented, such as breathing exercises, mindful walking, and mindful eating. Mindfulness is said to improve focus, reduce stress and negative emotions, and foster compassion. Regular mindfulness practice through meditation is encouraged to reap full benefits.
Mindfulness, Meditation & Thought Field Therapy (TFT) for Recovery & Relapse ...Dr. Andrea Pennington
Research shows that through prolonged mindfulness practice the insular region of the brain is thickened leading to increased self-awareness, emotional regulation and emotional wellbeing. Further, a reduction of anxiety and emotional reactivity by the amygdala suggests that individuals with addictions and eating disorders may find relief and support by learning mindfulness-based practices.
Dr. Pennington has implemented acupuncture, mindfulness meditation & meridian tapping training to executives recovering from burnout and clients with binge eating disorder and other process addictions. Through her research and clinical practice she created a secular 5-step mindfulness meditation, the Attunement Process Meditation TM which fosters impulse control, resilience & stress reduction.
Experience shows that The Attunement Process Meditation TM empowers people to build 10 essential resilience traits for wellbeing and relapse prevention, including: non-judgmental awareness, present moment attention, acceptance, adaptability, self-compassion, physiological stress reduction, letting go/surrender, emotional intelligence, self-generated positive emotion and gratitude.
Thought Field Therapy (TFT) is a type of Energy Psychology which includes tapping along the various meridians as described in Chinese medicine. These acupoints, when tapped, can unblock energy, pain and remove traumatic memory.
The document discusses stages of spirituality and meditation. It explains that most people's lives are spent in the second stage of unfocused faith. It advocates moving up the spiritual ladder through focused meditation such as by reciting the Navkar Mantra and reflecting on the meaning of each line. Higher stages of meditation allow one to appreciate life more and get "lost" in focused thought. The document provides guidance on practicing meditation correctly to gain understanding rather than just knowledge.
This document provides an overview of meditation techniques presented by Dr. Dawn-Elise Snipes. It describes the benefits of meditation as demonstrated by research studies. These benefits include reductions in anxiety, depression, stress, and pain. It also describes how meditation can increase gray matter in areas of the brain related to learning, memory, and emotion regulation. The document then outlines the goals of meditation practice and provides instructions for getting started with meditation. Finally, it explores 15 types of meditation techniques in detail, including focused attention, mindfulness, loving-kindness, mantra, and guided meditation.
This document provides an overview of mindfulness, including what it is, how it can help people, mindfulness practices, and benefits. Mindfulness involves paying attention to the present moment in a non-judgmental way. It can help reduce stress and negative thoughts by shifting people from a "doing" to a "being" mode. Formal mindfulness practices include body scans and meditation. Research shows mindfulness can benefit those dealing with pain, depression, anxiety and other conditions.
This document discusses finding your true worth and living according to your authentic self rather than what others expect. It provides steps to discover your true north or highest purpose using elemental symbols: 1) Imagine your joy and love in full expression, 2) Declare intentions and goals, 3) Train physically, mentally and emotionally, 4) Engage fully in activities, 5) Take action with joy, 6) Review progress and celebrate accomplishments. The overall message is that you are worthy as you are and can create the life you dream by following your inner truth.
Teenagers face significant pressures from exams, peer relationships, expectations, finances, and career paths. Exam stress in particular causes anxiety for many youth and some cope in unhealthy ways like substance abuse or self-harm. Bullying and social media also contribute to stress, while societal pressures regarding appearance and expectations to attend university add to their mental burden. The impacts of stress on teenagers are made clear through surveys finding high rates of anxiety, depression, and other mental health issues as young people struggle under constant pressures.
This study aimed to evaluate the relationship between teacher stress and student behaviors in an alternative school setting. The study surveyed teachers and aides at an alternative high school using the Teacher Stress Inventory to measure stress levels. Student behavior write-ups tracking positive and negative behaviors were also collected. The study analyzed whether higher teacher stress scores correlated with more negative or fewer positive student behaviors. It also examined how teacher stress may differ based on the types of student populations served, such as those with behavioral, emotional, or psychiatric disorders. The goal was to determine if teacher stress negatively impacts student behaviors and to help reduce teacher stress levels in alternative school environments.
Academic Stress For Management StudentsLatha setna
This document discusses stress among MBA students in India. It identifies several stressors for MBA students, including academic pressures, faculty behavior, relationships with other students, and placement concerns. A study was conducted of 100 MBA students which found that placement issues were the biggest stressor, followed by faculty, other students, and management. The document provides tips for students to better manage their stress through routines, breaks, relaxation, and time management.
This document summarizes a presentation on stress management. It defines stress, discusses the signs, causes and effects of stress. It also outlines various stress management techniques. Stress is defined as the body's response to demands placed on it and can have physical, mental and emotional impacts. Common causes of stress include major life events, daily hassles, work and family issues. The presentation provides tips for managing stress such as exercise, relaxation techniques, and time management.
This document summarizes a study on the impact of academic stress on MBA students of Gujarat Technological University. The study aimed to identify components of academic stress, including curriculum/instruction, teamwork, assessments, and placement. It surveyed 118 MBA students across Gujarat. The results showed that curriculum/instruction and lack of recreational time highly impacted stress levels. Behavioral stressors like cultural effects also impacted performance. Common outcomes of stress included headaches, sleep issues, nervousness and mood changes. The study provides insight into the sources and effects of academic stress on MBA students.
Young people today face immense academic pressure due to competitive environments that value high achievement. This causes high levels of stress as students sacrifice leisure time to study. The document outlines three main negative effects of this pressure. First, lack of sleep and constant stress leads to health issues like insomnia, poor concentration, and increased risk of heart disease. Second, students become antisocial and friendships/family bonds weaken as social activities are replaced with studying. Third, the heavy workload demotivates students and some resort to cheating to get good results, undermining the purpose of education. Managing stress through balancing work and leisure is presented as a way for youth to stay healthy and perform better academically.
This document discusses stress experienced by students and provides tips for managing it. It defines stress as the body and mind's response to emotional, physical, or mental demands or changes. The document notes that while stress can be harmful if prolonged, it can also be beneficial in short term. It then outlines a 5-step process for helping students address the sources of their anxiety which includes letting them articulate concerns, identifying challenges, reassuring them of support, showing love and encouragement, and suggesting stress-relieving activities. The document concludes by recommending recognizing physiological impacts of unresolved stress, assessing students, encouraging breaks, using humor as a coping mechanism, and referring for counseling if needed.
This project proposal outlines a study on stress levels among working women at Sumandeep Vidyapeeth in Vadodara, India. The study aims to identify the types and levels of stress faced by working women, understand the causes of stress in their daily work lives, examine the impact of stress on job performance, and understand women's expectations from their families and organizations regarding stress management. Primary data will be collected through surveys distributed to working women at Sumandeep Vidyapeeth. Secondary data sources include previous research papers, books, and journals. The data collected will be analyzed using statistical tools and presented in tables, charts and diagrams. The study intends to identify effective individual- and organization-level strategies to reduce stress among working
A study on stress management of employees at syndicate bankProjects Kart
The document provides an overview of a study on stress management conducted among employees of Syndicate Bank in Hassan, India. The study aimed to [1] assess current stress levels, [2] identify stressors, [3] increase knowledge of stress reduction techniques, [4] apply stress reduction techniques, [5] understand employee stress, and [6] identify effects of stress. A descriptive research methodology was used, collecting primary data through questionnaires and secondary data from various sources. The organizational structure of Syndicate Bank is also outlined.
This document provides an introduction to a study on stress among employees in the IT/ITES sector in India. It discusses the importance of studying stress, defines stress, and outlines factors that cause stress both at the organizational and individual level. It then describes some approaches to reducing stress at the individual level through time management, exercise, relaxation, and social support, as well as organizational approaches like job redesign and wellness programs. The chapter concludes by stating the research problem, objectives, scope, justification and limitations of the study.
The cardiovascular system consists of the heart, blood vessels, and blood. The heart pumps blood through a closed circulatory system of arteries, veins, and capillaries. Arteries carry oxygenated blood away from the heart while veins carry deoxygenated blood back to the heart. Blood functions include transporting oxygen and carbon dioxide, fighting infection, clotting, maintaining blood pressure, and regulating temperature. The path of blood flow is from the vena cava to the right side of the heart, then to the lungs to receive oxygen, and from the lungs to the left side of the heart and out to the body via the aorta before returning to the heart. Common cardiovascular problems include atherosclerosis, hypertension,
A RESEARCH ON EFFECT OF STRESS AMONG KMPh STUDENTS Natrah Abd Rahman
Stress is the feeling that is created when we react to particular events. It can make you feel threatened or upset. It is a combination of psychological, physiological and behavioral reactions that people have in response to events that threaten or challenge them.
Welcome to a delightfully different, non-religious, introduction to the basics of Meditation, its advantages, whether you are in search of some earthly purpose, like Stress Management, better health etc. or, interested in getting initiated to the spiritual world. You will have some idea, your interest would get generated, and you would take the initiative to seek more information and guidance.
Stress is not good for health. One must attempt doing some efforts to keep stress at bay. Physical and mental stress are inter linked. One need to maintain a balance. Listening to music, regular exercise, activity etc helps in reducing stress.
Start Healing. Many of us suffer in silence. Scars from the past impact the body and mind. Stress on the nervous system can trigger unwanted feelings or behaviors. Neuroplasticity empowers you to rewire your brain.
Somatic literacy, or learning how to read your body empowers you with more choices. Experience joy from everyday life. Rewire your brain. Reinvent yourself. Choose happiness.
Objectives:
Give yourself permission to relax.
Self-sooth and self-stimulate.
Build somatic awareness by noticing feelings and sensations in your body.
This document provides instructions for an active meditation practice. It discusses preparing a comfortable space with music and lighting. The objectives are to relax, self-soothe, and build somatic awareness by noticing feelings and sensations in the body. Instructions are given to focus on breathing and gentle movements while exploring sensations. Participants are told to be compassionate and let go of tensions. Reflection afterward considers how the body has changed and feelings that were noticed.
In each of us there is a Mothering energy, known for centuries as the key to spiritual enlightenment. It lies dormant, coiled in the Sacrum bone at the base of the spine. It is called Kundalini,
meaning feminine coiled energy. When awakened, we feel a
gentle cool fountain of energy above the top of the head and
cool vibrations on the hands. Sometimes a warm energy is felt as the Kundalini encounters friction in its path - however this will
clear to cool vibrations. The awakened Kundalini connects us
with our spirit and the universal love that surrounds and
pervades everywhere. This union of our spirit with the Divine
energy is the true Yoga event - yoga means ‘union’ or ‘yoking’.
Sahaja Yoga means ‘born with you’. Everyone has this energy
which can now be awakened spontaneously. With our attention
in the flow of cool vibrations above our head, we go into pure
thoughtless meditation. Then, with simple short daily practice,
we quickly experience the peace, joy and other amazing
benefits that this meditation brings. No need to believe, we
simply feel the truth as it manifests on our central nervous
system.
Founded by Shri Mataji in 1970, Sahaja Yoga is based on
principles of spirituality, humility and love that are over 2000
years old.
The document provides information about stress, anxiety, relaxation techniques, and tips for managing stress and getting better sleep. It discusses that stress is the body's response to demands and can have both positive and negative effects depending on how one copes. Anxiety is a lingering feeling of apprehension that is often from an unknown source. Fundamentally, how one interprets and reacts to stressful situations matters more than the situations themselves. The document then gives various tips for reducing stress through relaxation, communication, organization, and lifestyle changes. It also provides details on relaxation techniques like meditation, imagery, diaphragmatic breathing and the quieting reflex.
The document discusses various ways to manage stress and anxiety. It defines stress as the body's non-specific response to demands and notes that anxiety is a feeling of apprehension or fear from an unknown source. It then provides tips to reduce stress such as organizing one's life, practicing relaxation techniques, taking breaks, communicating, and maintaining a healthy lifestyle. Several relaxation techniques are also described, including meditation, imagery, progressive muscle relaxation, and diaphragmatic breathing.
7 eye opening ways meditation can help your personal developmentShivaniKotian2
Meditation is a combination of deep relaxation and awareness. It is a technique for calming the mind and connecting with one's actual self. We grow so engrossed in the complications of our hectic life that we lose touch with our actual nature. Every person possesses an infinite supply of delight. Love is a part of who we are at our core.Our actual Self is love, and meditation, the age-old practise of quiet the mind, is the method to find it. It is the boundless joy and calm that we experience when we meditate, when we sit motionless for a few minutes with ourselves.
10 Meditation Techniques for Stress Relief
Discover 10 effective meditation techniques to find peace and relieve stress. From mindfulness to guided imagery, explore different approaches to calm your mind and achieve relaxation. Whether you’re a beginner or an experienced practitioner, these techniques are designed to bring relief from daily pressures.
Feeling overwhelmed with stress? Look no further! In this article, you will discover 10 effective meditation techniques that can help you find peace and alleviate stress. From mindfulness to guided imagery, these techniques offer different approaches to calming your mind and achieving relaxation. Whether you are a beginner or an experienced practitioner, these meditation techniques are designed to bring you relief from the pressures of daily life. So, take a deep breath, and let’s explore the world of meditation together.
Meditation has a long history dating back thousands of years. It is a practice of focusing attention to increase awareness of the present moment. There are many techniques including mantra, visualization, and breath-focused meditation. Regular meditation provides numerous benefits including reduced stress and anxiety, improved focus, emotional stability, insight, and compassion. It leads to physiological relaxation, psychological well-being, and can facilitate spiritual growth.
The document discusses how meditation can help provide lasting peace. It describes meditation practices taught at the Karuna Yoga teacher training center in Bangalore, India that impart ways to gain a peaceful mind. It explains how meditation can help achieve harmony between different states of the brain and allow one to easily switch between intense and gentle mental states. The document advocates shifting one's perspective from "needing" peace to realizing one already "has" peace within, as meditation helps understand our true nature.
It's essential to our well-being that we learn to quiet the mind and control our thoughts. The most essential part of us – our souls, spirits, inner selves (use whatever term you prefer) is much deeper inside of us than our thoughts. We are not our thoughts.
When we need to get clarity, to make major decisions about our lives, we need to access this deeper part of ourselves which is always connected to the divine. The following exercise will help you access that place.
This document introduces a 90-day manifesting program that will awaken powerful forces within to ignite miracles in one's life. It claims the ability to instantly manifest any desire is a hidden gift within all that just needs the right mindset and actions to unwrap. The program contains tools and secrets to awaken this power within 90 days. It encourages raising one's vibration through conscious and feeling-based reading. Clarifying one's true self, desires, and commitment to manifesting is presented as key to achieving results.
You are about to experience the most incredible life imaginable! There are many
techniques, secrets and manifesting tools contained within this manifesting
program, which over the next 90 days will awaken the most powerful forces in the
Universe that are deep inside you.
Relaxation & Mind Clearing to Decrease StressRick Liva
This document provides guidance on relaxation techniques and thought clearing to reduce stress. It recommends practicing relaxation daily through meditation, focusing on breathing and relaxing individual muscle groups. Regular practice of 15-30 minutes per day is suggested to develop the ability to manage thoughts, relax the body, and experience reduced stress and increased mental peace. Specific techniques like the body scan meditation are described to help direct attention to different parts of the body and release tension.
What is meditation
Meditation is considered a type of mind-body complementary medicine. Meditation can produce a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress.
The basic concept of meditation is that it is a practice that connects the mind and the body. Its purpose is to help increase both physical and mental peace and calm, which also helps you to learn how to live more fully in the present.
There are four different elements that most forms of meditation have in common -- they require a quiet place with minimal to no distractions, a comfortable posture (sitting, laying down, etc.), a way to focus your attention, and an open attitude toward the process.
The document discusses various stress relieving practices that were explored in a group project. It defines different types of stress and their negative effects. The group focused on addressing psychological and social stressors using techniques like meditation, exercise, cooking and bubble baths. The conclusion discusses how effective the various practices were at reducing stress for group members.
How To Meditate Properly - Discover 7 Tips You Never Heard Beforephanthom44
Meditation provides many benefits such as reducing stress, anxiety, and depression. It works by silencing the conscious mind through techniques like focused breathing and listening to binaural beats. Proper meditation requires preparing a quiet space without distractions, assuming a comfortable position, breathing deeply, and emptying the mind of thoughts by focusing on breathing. Over time, meditation can lead to a calmer state of mind and body and help detach from stressful thoughts. The regular practice of meditation has also been shown to improve overall health.
Chocolate and herbal tea can help you relax due to their effects on mood and relaxation. Staying hydrated with water is also important to avoid stress. Yoga and exercise can improve mood by releasing endorphins and improving circulation. Meditation, art, spending time in nature, and listening to relaxing music or sounds are additional methods to relax the mind and body. Spending time with friends can also help lift your mood. When you find effective relaxation methods, make practicing them a regular habit.
Unlocking Peace and Clarity_ The Benefits of Meditation for Mental Health.pdfKnowing Overt
Welcome to a journey of inner peace and well-being! In a world filled with constant hustle and bustle, finding a moment of serenity can feel like a luxury. But what if I told you that you can unlock a treasure trove of mental health benefits simply by closing your eyes and focusing within? That's right, we're diving into the profound world of meditation and its incredible impact on your mental well-being. So, grab a comfy seat, take a deep breath, and let's explore the remarkable benefits of meditation for your body, mind, and soul.
Similar to Getting In A Right State for Exams (20)
Muktapishti is a traditional Ayurvedic preparation made from Shoditha Mukta (Purified Pearl), is believed to help regulate thyroid function and reduce symptoms of hyperthyroidism due to its cooling and balancing properties. Clinical evidence on its efficacy remains limited, necessitating further research to validate its therapeutic benefits.
Cell Therapy Expansion and Challenges in Autoimmune DiseaseHealth Advances
There is increasing confidence that cell therapies will soon play a role in the treatment of autoimmune disorders, but the extent of this impact remains to be seen. Early readouts on autologous CAR-Ts in lupus are encouraging, but manufacturing and cost limitations are likely to restrict access to highly refractory patients. Allogeneic CAR-Ts have the potential to broaden access to earlier lines of treatment due to their inherent cost benefits, however they will need to demonstrate comparable or improved efficacy to established modalities.
In addition to infrastructure and capacity constraints, CAR-Ts face a very different risk-benefit dynamic in autoimmune compared to oncology, highlighting the need for tolerable therapies with low adverse event risk. CAR-NK and Treg-based therapies are also being developed in certain autoimmune disorders and may demonstrate favorable safety profiles. Several novel non-cell therapies such as bispecific antibodies, nanobodies, and RNAi drugs, may also offer future alternative competitive solutions with variable value propositions.
Widespread adoption of cell therapies will not only require strong efficacy and safety data, but also adapted pricing and access strategies. At oncology-based price points, CAR-Ts are unlikely to achieve broad market access in autoimmune disorders, with eligible patient populations that are potentially orders of magnitude greater than the number of currently addressable cancer patients. Developers have made strides towards reducing cell therapy COGS while improving manufacturing efficiency, but payors will inevitably restrict access until more sustainable pricing is achieved.
Despite these headwinds, industry leaders and investors remain confident that cell therapies are poised to address significant unmet need in patients suffering from autoimmune disorders. However, the extent of this impact on the treatment landscape remains to be seen, as the industry rapidly approaches an inflection point.
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These lecture slides, by Dr Sidra Arshad, offer a simplified look into the mechanisms involved in the regulation of respiration:
Learning objectives:
1. Describe the organisation of respiratory center
2. Describe the nervous control of inspiration and respiratory rhythm
3. Describe the functions of the dorsal and respiratory groups of neurons
4. Describe the influences of the Pneumotaxic and Apneustic centers
5. Explain the role of Hering-Breur inflation reflex in regulation of inspiration
6. Explain the role of central chemoreceptors in regulation of respiration
7. Explain the role of peripheral chemoreceptors in regulation of respiration
8. Explain the regulation of respiration during exercise
9. Integrate the respiratory regulatory mechanisms
10. Describe the Cheyne-Stokes breathing
Study Resources:
1. Chapter 42, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 36, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 13, Human Physiology by Lauralee Sherwood, 9th edition
Local Advanced Lung Cancer: Artificial Intelligence, Synergetics, Complex Sys...Oleg Kshivets
Overall life span (LS) was 1671.7±1721.6 days and cumulative 5YS reached 62.4%, 10 years – 50.4%, 20 years – 44.6%. 94 LCP lived more than 5 years without cancer (LS=2958.6±1723.6 days), 22 – more than 10 years (LS=5571±1841.8 days). 67 LCP died because of LC (LS=471.9±344 days). AT significantly improved 5YS (68% vs. 53.7%) (P=0.028 by log-rank test). Cox modeling displayed that 5YS of LCP significantly depended on: N0-N12, T3-4, blood cell circuit, cell ratio factors (ratio between cancer cells-CC and blood cells subpopulations), LC cell dynamics, recalcification time, heparin tolerance, prothrombin index, protein, AT, procedure type (P=0.000-0.031). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and N0-12 (rank=1), thrombocytes/CC (rank=2), segmented neutrophils/CC (3), eosinophils/CC (4), erythrocytes/CC (5), healthy cells/CC (6), lymphocytes/CC (7), stick neutrophils/CC (8), leucocytes/CC (9), monocytes/CC (10). Correct prediction of 5YS was 100% by neural networks computing (error=0.000; area under ROC curve=1.0).
Integrating Ayurveda into Parkinson’s Management: A Holistic ApproachAyurveda ForAll
Explore the benefits of combining Ayurveda with conventional Parkinson's treatments. Learn how a holistic approach can manage symptoms, enhance well-being, and balance body energies. Discover the steps to safely integrate Ayurvedic practices into your Parkinson’s care plan, including expert guidance on diet, herbal remedies, and lifestyle modifications.
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3. Engage ALL your senses to help you RELAX. Use pleasant
Come to your Senses! sounds & smells to “anchor” your feeling of relaxation. For
example: light a candle as you wake up in the morning and
set your intention for the day; enjoy a relaxing bath with
the same bubble bath (or essential oils or salts); put on the
same relaxing music as you prepare your space to study or as
you get ready for bed; dim the lights, light a candle or
two as you unwind for the evening; take some deep breaths
and breathe in the aromatherapy oils/incense or scented
candle to help you let go of your busy day; and/or wrap
yourself in the same soft blanket each night as you list your
gratitudes – everything you are grateful for, big or small.
Remember to say thank you for the opportunity to grow and
stretch your mind and spirit!
The repetition of triggering your senses for relaxation on a
daily basis will help your mind and body recognise the signal
(be triggered) to let go and relax, making it easier to
relax, get to sleep, think clearly, improve concentration and
prevent stress building up.
It’s simple and it’s free! It’s the easiest way to release
Massage Train the build up of tension in your body. Just ask a buddy,
someone you are comfortable with, to help you let go of the
tension built up in your muscles (because you've sat at a desk
too long or worry has built up in your neck and shoulders).
Guide them as to where you are aching or tense and how
much pressure you would like – some only need a light
touch and some prefer a deep massage. It can be just a
few minutes and hey presto you feel so much better. If a
buddy isn’t on hand, just roll your shoulders, squeeze the
shoulder blades together, open up the muscles in your chest,
lengthen your neck, enjoy a few gently neck rolls, open
your mouth wide and exaggerate the vowel sounds to
release the jaw, scrunch up the face and release slowly.
Shake out your whole body (pretend you are a jelly on a
plate!) A good jiggle will help remind the muscles to relax
and aid the release of tight muscles. If you’re studying in
a group, enjoy a massage train and stop after every half
hour, stretch massage together. Your mind and body will
thank you for it!
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4. In a standing position, place your feet underneath your hips,
Centre the Body hips underneath your shoulders, spine aligned. Roll your
shoulders back and down. Ensure your weight is shared
equally between both feet. Breathe in, imagine you are an
old oak tree and as you breathe out, allow your roots to sink
deeply into the ground. Breathe in, and as you breathe out,
allow your roots to go even deeper, feeling grounded and
strong. Breathe in, imagine a golden thread travelling up
from the roots, right up through the centre of your spine
and out through the top of your head. Imagine this thread
lifting you up, lengthening and strengthening you from the
inside out. Take another slow, deep breath and bring your
awareness inside your body and be still. From here you can
take healthy action, make healthy choices. You will feel
stronger and more able to cope with any challenge you may
be facing.
The Serenity Jar
Find a comfortable position, back supported. Shake the jar.
Place it somewhere flat and easy to watch. Observe the
chaos inside. Notice the sparkles. Remember they are
always there, even amongst the swirling mess. Watch the
chaos slowing down. Take some slow, deep breaths and
gently exhale. Watch the mess settle. Relax and be still.
Concentrate on the gentle clearing. If your mind wanders,
Before & After bring it gently back to the jar and your breathing. Stay
still and quiet. When you feel ready, softly close your eyes,
take a slow deep breath and focus on your diamond within,
your inner sparkle. Rest.
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5. Connect with your inner diamond when you are feeling
The Diamond Within stressed or overwhelmed. Let go of all the negative
thoughts and focus on the divine qualities of your unique
diamond within. Focus on your inner strength, how
indestructible your spirit is deep inside. Reawaken the
beauty within and remember just how precious you are
regardless of what you do or achieve on the outside.
Remind yourself how valuable you are just by being you.
Recognise the myriad of facets & talents you have and
celebrate your multi-dimensional nature. Reflect all the
different talents and beautiful qualities you possess. Bring
all your awareness to the pristine pure perfection you were
born as and that you truly are when you let go of the
worries in your mind. Focus on how crystal clear you are
deep within and how easy it is to make kind choices and
healthy decisions when you come from this clarity. Nurture
your inner sparkle and allow yourself to shine!
Your brain is a very literal mechanism. Tell it you’re eating
Mind-Body Connection a slice of lemon and imagine how juicy & tangy it is. Your
body will obligingly send signals to release saliva and
physically respond to the imagined activity. Apply this
natural response to learning, that it is a positive experience
leading to your personal success and you have a recipe for
stress free learning. Remember your mind does not know
the difference between real and imagined. Why not
entice your mind with thoughts of effortless ease?
Learning is fun, revising is easy; remembering facts and
data is simple. Focus on your end result. See yourself
opening the envelope with all your exam passes. Feel how it
feels to see those pass marks and whoop and cheer at your
success. Start practising shooting for hoops, just like the
basketball team who visualised winning. You too can win and
trick your mind into feeling confident and successful.
Change the thought and you will change the outcome.
Focus on anxiety and worry and you are more likely to
struggle. Focus on being capable and confident and you are
more likely to succeed. Focus on what you love and see the
end result as the path to take you where you want to be in
life.
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6. Your body never lies, so listen and watch for the signals of
Body-Mind Connection fatigue and stress. Support your body if it is asking you
for support.
What happens to your body
when you get stressed?
These are very short term band aids. Long term (and
Reduce or Eliminate short term really) they will throw your body and mind
completely out of balance and create more challenges for
your system to cope with. Avoid these at all cost. Don’t
underestimate the power of sugar. Sugar is a drug, by
definition – it changes the chemical balance in your brain.
Think carefully about when you reach out for any stimulus
that is man-made.
Ask yourself is this helpful or unhelpful....
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7. Stress release can come in many forms: yoga, tai chi, qi
Dr Mark Atkinson kung, hypnotherapy, massage therapy, emotion management,
“ A skill for every ill, not a pill for every ill!” simplified life...find the skill that works for you.
Gently bounce bending your knees up and down as if you are
Body Tapping on a trampoline. This movement acts as a pump for your
• Distributing energy lymphatic system which does not have it’s own pump (like
throughout the body the heart) and helps clear the toxins from your system
• The cause of all more efficiently. To help you re-energise yourself, tap on
negative emotions is a
disruption in the your tummy (2 inches below your belly button and imagine
body’s energy system tapping 2 inches within) This is believed to be your energy
• Tapping helps you centre (in Chinese medicine). If you are feeling tired,
clear & clean the
blockages sluggish and emotionally low, tap here for at least 50
counts (1 count = 2 taps). The pressure of the tap should
be firm, as if you were knocking on a door. Listen to your
body and use the amount of pressure that feels right for
you. Keep your shoulders and arms soft and relaxed to
sustain your tapping. If you are really exhausted, I
recommend 200+ taps daily or whenever you feel your
energy reserves are low. You can do this with your eyes
open or closed. By closing your eyes you can bring your
awareness to your energy centre and imagine it’s like a
fire. With every tap you make, imagine you are putting
more coals on your personal fire and stoking the flames for
vibrant health and energy.
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8. Remember! Breathing affects every one of your body’s 11
The Breath operating systems: Cardio-vascular, Digestive, Endocrine,
• What happens to your breathing when you... Integumentary, Lymphatic, Muscular, Nervous, Reproductive,
Respiratory, Skeletal, & Urinary.
• Laugh
The way you feel has a profound impact on your breathing.
The way you breathe has a profound effect on the way you
• Cry
feel and your ability to think. If you breathe at an optimum
level, you are more likely to reach your potential and
• Are Scared maintain a balanced perspective under pressure.
Check your breathing regularly, especially if you are
revising or in an exam situation. Be conscious about
breathing, especially if you hold your breath when
concentrating or feeling pressured.
If you regulate your breath, you will regulate your thoughts,
feelings and behaviour. This will have a profound effect on
your relationships and your achievements.
When learning the Power Breath for the first time, it is
The Power Breath easiest to practise lying down. You can perform the Power
Breath standing, sitting or lying. Centre the body, spine
aligned, in your chosen position. When learning, place your
hands over your tummy, fingertips touching. As you breathe
in fill your tummy with fresh oxygen, your fingertips will
gently separate. When you breathe out, your fingertips will
slowly return to their original position. Breathe in, tummy
growing, as if blowing up a balloon inside your tummy.
Breathe out, tummy flattening, as if deflating a balloon.
The exhale is measured, gentle and slow. Imagine your
tummy button sinking to reach your spine on the out breath.
If it helps you, breathe in for three, breathe out for five.
With practise extend the exhale to seven counts.
Continue until you feel deeply relaxed. Allow your arms to
gently rest by your sides, palms facing up. This is the
starting position once you have mastered the technique.
When relaxed and fully at ease, simply allow your breathing
to return to its natural rhythm and be still. If your mind
wanders, simply bring your awareness back to your breath.
Just let go...
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9. Find a comfortable position, lying down. Spine aligned, legs
Body Scan uncrossed, feet falling out gently. Arms by your side, palms
facing up. Neck and back supported. Take three slow
deep breaths letting out the busy-ness of the day. Bring
your awareness inside your body. Gently scan your body
from the top of your head to the tip of your toes, noticing
any holding or tension inside your body. When you are
ready, squeeze your toes and scrunch up your feet,
squeezing all the muscles for a few moments then gently
and slowly release them, letting your muscles slowly uncurl
and relax. Give yourself as much time as you want, so you
can gently observe the muscles letting go. Now bring your
attention to your calves, and when you are ready, begin the
squeeze from your toes up through your feet into your
calves. Squeeze for a few moments and then release;
slowly and gently letting go of the tension. Now bring your
awareness to your thighs and once again, begin the squeeze
from your toes and let it travel up through your lower body
up to the top of your thighs. Hold and then release.
Watching the muscles relax and let go, softly and
effortlessly. Now bring your awareness to your bottom, hips,
lower back and pelvic region. Allow the squeeze up from
your toes all the way to your lower back. Gently release
when ready. Continue up through the body, always starting
from the toes; squeeze and release, making sure you notice
and give enough time to the letting go. Bring your
awareness to your stomach, squeeze and release; then your
upper torso and shoulders, bringing them right up to your
ears and release. Allow the squeeze to travel down the
arms, into the wrists, hands and fingertips- squeeze and
release. Then bring your awareness into your neck, throat,
tongue, jaw, face, forehead, head and skull. Complete the
sequence by bringing the squeeze all the way up through
your body one more time, from your toes, right up to the
top of your head, scrunching up the face and then gently
release, let go and relax. Watch all the muscles throughout
your body slowly uncurl for the last time, completely letting
go. Take three more slow deep breaths in and gently out.
Then simply focus on the natural rhythm of your breath until
you fall asleep or feel ready to continue your day.
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10. Ask yourself: What do I really need right now? What
Resource Balloons internal resources will help me in this moment? What will
ease my stress? What will help me cope? Take a few
slow deep breaths and allow your mind and body to settle.
Focus on your power breath. Empty your whole body of
stale air and breathe in fresh, clean oxygen. As you fill up
with fresh air, allow your awareness to go inside your
heart. Ask your heart: What is my heart’s desire right
now? Invite the answer to effortlessly bubble up. Breathe
in this resource, this quality, and as you breathe out, let it
soak into your mind and body. Imagine a beautiful bunch of
resource balloons all filled with different resources that
will help you. Choose and receive the first balloon. It may
be filled with calm, for example. Breathe in calm deeply
into your whole body and as you breathe out, let calm
suffuse, soak into every cell in your body. If calm is all you
require, that’s great. Just continue to focus on calm and
continue to breathe in more calm until your feel completely
complete. If however you feel you need other resources
too, return to your bunch of resource balloons and ask your
heart what else you require. You may want clarity, wisdom,
confidence, patience, peace, a sense of humour,
understanding, the ability to ask for help, clear
communication, relaxation, love, self love, self esteem,
feeling good enough, great time management, inner
strength, happiness, the ability to not take yourself too
seriously, passion, concentration, forgiveness, the ability to
say no, self belief, great listening skills, clear memory,
diamond qualities..... There is an infinite supply of resource
balloons and you can make them personal to you. Draw upon
your resource balloons ANY time you like, as you wake up in
the morning, as you go to bed at night, just before you take
an exam, during a test.... These internal resources can help
you in any situation, at any time and they are always available
to you. They are simply a thought away....
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12. If you want to learn at an optimum level and you are feeling
Brilliant Brain stressed, simply do an activity that will transfer your focus
“Stress interferes with the ability to learn – to the right hemisphere of the brain. Doodle, draw, sing,
it shuts down the brain” Professor William Stixrud, Clinical Neuropsychologist
breathe deeply, get creative and RELAX. You are more
likely to remember things if you are in a relaxed state
when accessing your thoughts. SMILE & LEARN!
“The brain - that's my second most favourite organ!”
Woody Allen
Stretch!!!
Relax… You wouldn't run a marathon and not warm up first.
• “The highly relaxed mind can stretch more Similarly, warm up your brain before you put it to the test!
broadly & quickly than a tense one, just like a
relaxed body.” Rough Guide to Happiness Nick Bayliss
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13. Benefits More Benefits!
Help left & right brain to co-operate more effectively Relaxes muscles – a relaxed body means a relaxed mind
Improves concentration Promotes efficient use of oxygen in the blood & brain cells
Improves memory function Relaxes digestion and reduces stomach acid, therefore less
tension within the body
Improves creative thinking skills
Reduces tension headaches & feelings of stress
Improves problem solving skills
Provide skills to develop greater ability to express emotions and
Improves decision making skills
therefore improve communication
Improves self confidence Improves mindfulness - the ability to be aware of what is
Supports the immune system - fewer coughs & colds happening around us without being distracted
Boost energy levels – more sustained focus & concentration Increase tranquillity & enhance ability to manage stressful
Enhance the quality of sleep situations
Helps increase feelings of happiness!
Make a choice. You do have a choice. No-one is
You Create the Weather! responsible for how you feel and think except you! Choose
Mentally..... Physically..... Emotionally.... to be in balance. If the rain clouds open (maybe you’ve just
accidentally deleted a document or left a text book at
school) just deal with it. Be gentle with yourself and
allow the frustration and anger come up – feel the
feelings, whatever they are. You do not have to act on
them (slam doors, shout at others, blame your teacher,
friends, family, the cat....) Take some deep breaths and
focus on what is the obvious next step. Take 5 is usually a
good place to start, depending on how big the cloud is, you
may need to take 24 hours out. Do what you need to do
to ease the situation, seek support and help if appropriate
and know that the solution is already here.
Remember you can easily change state simply by putting on
your favourite dance music, having a dance, take a strapping
walk, go for a run, get some fresh air, phone a friend.
Choose SUNSHINE!
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14. What can you do to help yourself during challenging Half an hour of thorough & focussed revision is for more
times? valuable than three hours of distracted, tired and
unmotivated study. Give yourself deadlines to understand a
Water Workout Rest Play particular area of study. Test yourself. If you haven’t
Nutritional Rainbow Quiet time mastered it, take time out, then come back to it when you
Still time Be a buddy Gratitude are refreshed. Go on to something new that you feel
more confident with to get you back into your flow. Take
Refuel regularly when you’re studying. Eat healthy time out to get fresh air, refreshment and freshen up!
snacks which will keep your blood sugar levels Remember to stretch your muscles during study time and
balanced. Fruit & nuts are great to help you sustain release any tension that may be creeping up your body!
concentration and energy levels. Take time to be alone, do something you love and relax.
Drink plenty of water. If you feel thirsty you are STOP, BE STILL and BREATHE.
already dehydrated. Water will help your brain and
body to function more efficiently. Exercise regularly, especially if you are feeling fed up and
Switch off the world of study and relax for a unmotivated. It will release feel good hormones into your
while. Listen to some sounds and have a boogie. It system which will be greatly beneficial to the way you
will help you relax and feel great. approach your study and how you feel about your ability to
Have a study buddy and study in the fresh air if achieve the results you want. Exercise needn’t be an hour
you can. Enjoy some time in open spaces to help you in the gym; it can be enjoying a fast walk with your
relax. friends in the park, having a quick game of basketball or
Eat a rainbow. Endeavour to eat lots of different cycling to your mate’s house. Remember, if you energise
naturally coloured foods in one day and especially in your body, you will be able to concentrate for longer, feel
your main meal. This will help you get the balance of good inside and will undoubtedly sleep better! Sleep is vital
nutrients, vitamins and minerals your brain and body for cell regeneration and growth.
require for optimum efficiency. SMILE! Smiling (whether you really feel happy or not)
RELAX! Create time to relax and let go. Give will send signals to your brain to release “happy hormones”
your body a soothing bath for example, put on music to into your body. Smiling is free and it’s contagious. So go
chill to and let go... on, have a smile and pass it on. You never know who and
Manage your time. Set yourself SMART targets: how it will help! Practise your smiling meditation regularly
Specific, Measurable, Attainable, Realistic, Timed! – you’ll notice the difference!
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15. Be a Buddy. It will help you as much as it helps them.
Be a Buddy! Support and feel supported. Teach and learn. Learn as you
teach. A problem shared is a problem halved, mentally &
emotionally! You are not alone and there is no need for you
to feel isolated during this challenging time. Pair up.
Team up. Stay connected. Sometimes it’s simply a
reassuring tone that makes all the difference. You don’t
need to “fix” the situation, just support and show you care.
Pick up the phone and check in with a mate if you haven’t
heard from them in a while. It will be great to know
they will do the same for you.
Check List
If Getting in a State, you have a choice...
• Take 5 with The Serenity Jar
• Use the Power Breath to bring you back to centre.
• Change state! Make a choice...
• Move your body! Dance, sing, jump, hop, skip...
• Phone a friend (commit to 5 mins max!)
• SMILE!!! 1 Minute Smiling Meditation
• Focus on your desired end result –
What do you really want?
• Change your perspective: Find the benefits of being
in a state right now – how might it serve you?
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16. Re-Vision
Prevention:
• Centre yourself before you begin
• Study with a friend or regularly get connected
• Begin each study session with the Power Breath
• Remember your Resource Balloons
• Work in a relaxing, quiet, calm environment
• Be physically supported & comfortable
• Get regular fresh air & stretchy breaks
• Knowledge Buddies: The best way to learn is to teach!
• Get SMART :
Specific, Measurable, Attainable, Realistic, Timed!
• Rewards – make them meaningful & fun
The Night Before
• Be prepared!
• Ensure everything is ready for the morning including what
you are going to wear and eat; what utensils you need and
double check the time of your exam.
• Set your alarm and have a back up friend or family who
will call you at a given time.
• Unwind – have a hot bath, relax, chill out...
• Go to bed early or at a reasonable time!
• Remember your Resource Balloons.
Exam Day
• Get up in plenty of time, especially if you are a slow starter.
• Ensure you have plenty of water & caffeine free drinks.
• Eat breakfast!
• Have a hot, relaxing & invigorating shower – Sing whilst you’re in
there!
• Enjoy some Still Time before you head to school.
• Keep Good Company! Avoid anyone that is hyped up, negative or
stressing out.
• Stay aware of your breathing. Be mindful not to hold your breath.
Take deep breaths if a wave of nervousness comes over you. It will
pass.
• Remember your Resource Balloons.
• Shake it out, have a wiggle & a stretch. Centre yourself.
• Smile & Breathe... Repeat the smiling meditation whilst
waiting outside the exam room and during the exam.
Post Exam
• Stay in the moment – (Don’t go back)
• Avoid Would’ve, Could’ve, Should’ve, Didn’t!
• Let it go...
• Congratulate yourself for just doing it no matter what the
result.
• Let it go...
• Give yourself a meaningful reward.
• Let it go!!!
• Smile – it’s over!
• Breathe! You’ve survived! Relax...
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17. What if you committed to 10 minutes of Stillness every
Commitment Share day?
What if you chose water whilst you worked?
What if you gave yourself plenty of rest and regular deep
sleep?
Keep your mind and body in balance. You know what to
do. If you let yourself get out of kilter or circumstances
push you off centre, just breathe deeply and take
appropriate action. You know what to do. And if you feel
overwhelmed and cannot think straight, ask for help.
Rebalance and take preventative measures to stay in
balance.
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18. Keep it in perspective! Life will go on no matter what
Keep it in Perspective! your results. Your mental, physical and emotional health is
far more important. If you feel overwhelmed ask for help.
Remind yourself of your diamond qualities. They don't go
anywhere. They remain no matter what.
Eyes open or eyes closed... Centre your body, standing,
Smiling Meditation sitting or lying ... Take a slow deep breath in and as you
breathe out smile. Repeat three times. Allow the smile
to filter through every cell of your body. Continue... As
you relax and settle, feel the smile begin to radiate from
the inside out. Feel the energy of your smile fill your body
and ease your mind. Continue until you feel ready to
continue your day or drift into blissful slumber... Breathe
and smile.
Remember your diamond; pristine priceless & perfect. You are this.
Whether or not you have GCSE’s A’ Levels or a degree.
Stay still in the centre of the storm and all will be well.
See yourself as clear, strong, & successful. You are that.
Enjoy the challenge and be glad of this opportunity to shine!
With love and success
Kathryn x
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