It's no secret that stress is a major problem in our society. But what if you could use meditation to help alleviate it? Are you stressed? We know it's a drag. But sometimes, we have to get through it. And the best way to do that is with meditation! Did you know that meditation has been shown to help reduce stress, lower blood pressure, improve sleep quality and even increase happiness levels? Anxiety, stress and depression can cause a lot of pain. But meditation is a practice that has been shown to help alleviate these symptoms. Purpose: That's the idea behind this webinar, which will teach you about the power of meditation for stress relief. Join us as we talk about why meditation is so important, and how it can help you relax and cope with stress in a way that feels good on your body and soul.

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Suprabha SameerSamant
MEDITATION ASA
WAY TOALLEVIATE
STRESS
Brilliant things happen in
calm minds

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WHAT’S UNIQUE IN THE SESSION ?
We are been covered some unique super effective
and well defined techniques to overcome the stress..
• Covers every level of age-group
• Understand STRESS
• Effective techniques to overcome the problem
• Meditation and the perfect way to meditate
• Super secret method to avoid stress.
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WHAT IS STRESS ?
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Stress is a feeling of emotional or
physical tension. It can come from any
event or thought that makes you feel
frustrated, angry, or nervous. Stress is
your body's reaction to a challenge or
demand.
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Acute stress : Sometimes you can feel stressed for a short period of time. Usually it’s nothing to
worry about. Like when you need to hand in a project, or you have to talk in front of a group of
people. Maybe you feel “butterflies” in your stomach and the palms of your hands get sweaty.
Chronic stress : If you let your stress spiral on for too long, it can have damaging effects on your
physical, mental, and emotional health, especially if it becomes chronic.
Physical effects
• Headache
• Trouble sleeping, or sleeping too much
• Muscle pain or tension
• Digestive issues
• Change in sex drive
• High blood pressure
Emotional effects
• Feeling you can’t get things done
• Moodiness
• Anxiety
• Restlessness
• Lack of motivation
• Irritability
• Sadness or depression
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WAYS TO MANAGE STRESS ……
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Stress doesn’t have to negatively affect you if you learn to handle it. A few things you can try
include:
Recognize what causes you stress -- at home or at work -- and find ways to steer clear of those
situations.
Try not to take on too much and prioritize your goals. Cut yourself a break and be more forgiving
when you don’t get to everything.
.Being self-critical can add to your stress. Replace negative thoughts with positive ones. Tell
yourself "I think I can" rather than "I know I can't."
Create a network of close friends and co-workers you can go to when stress starts to build. A hobby
or a cause to volunteer for can be good outlets.

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Cut down on smoking and drinking.
While alcohol and tobacco have had a reputation for helping you relax, they actually can
make you more anxious.
Eat well. A balanced diet can help keep your body healthy and better able to handle stress.
Dark chocolate and foods rich in vitamin C, like oranges and grapefruits, may lower stress
hormones.
Carve out some “me time” and get a little exercise. A 15- to 20-minute walk three times a
week can break up your day and help you shake off stress.
Meditation, deep breathing, guided imagery or other relaxation techniques can help quiet
your mind.
Get a good night’s sleep. You may need to cut down on caffeine during the day and screen
time at night.
And a to-do list can set up the next day and help you get a more restful night’s sleep

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Meditation is a technique used for thousands of years
to develop awareness of the present moment.
It can involve practices to sharpen focus and
attention, connect to the body and breath, develop
acceptance of difficult emotions, and even alter
consciousness. It’s been shown to offer a number of
physical and psychological benefits like stress
reductionTrusted Source and improved immunity.
While many spiritual traditions include meditation as
a part of their teachings and practices, the technique
itself doesn’t belong to any particular religion or
faith. Though ancient in origin, it’s still practiced
today in cultures all over the world to create a sense
of peace, calm, and inner harmony.
Meditation may offer a solution to the growing need
to reduce stress in the midst of busy schedules and
demanding lives.
Although there isn’t a right or wrong way to
meditate, it’s important to find a practice that meets
your needs.

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There are nine popular types of meditation practice :
• mindfulness meditation
• spiritual meditation
• focused meditation
• movement meditation
• mantra meditation
• transcendental meditation
• progressive relaxation
• loving-kindness meditation
• visualization meditation

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WHY MEDITATION IS BENEFICIAL
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• lower blood pressure
• reduced stress
• better sleep
• improved emotional regulation
• increased focus
• enhanced mood
• reduced aggression
• greater adaptability
• healthier aging process
• a greater sense of empathy and connection with others

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“You should sit in meditation for
20 minutes every day — unless
you’re too busy. Then you should
sit for an hour.”

14. THANK YOU
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