In the digital age, constant screen time causes mental fatigue and stress. Neglecting self-care worsens this, leading to burnout. Presenters will share a journey of self-discovery through breathing exercises and meditation, offering serenity amid chaos. Establishing a meditation habit supports holistic well-being, aided by resources like guided meditations and community, empowering mindfulness.

1. My Meditation
Journey
~ Trupti Shiralkar

2. Be in present moment

3. Gratitude
• Project H Team
• Himanshu Gupta
• Lakshmi Sharma
• Indo-American cyber community

4. Motivation
• Imbalance
• Introduction to breathing exercise and meditation
• Explore various techniques
• Experience calmness and joy full of serenity
• Cultivate a habit and begin your meditation journey
• Empower experience with resources

5. Introduction
● Mobile game developer turned product
security professional
- MS In Security Engineering, Johns Hopkins University
- Founder, TrueNil.io
- Previously led Product Security at Datadog, Illumio, Amazon, & HP
● Yoga Alliance Certified Instructor(200 hours)
- Breathing exercises
- Meditation
● When I am not doing security
- Public speaking (30+ conferences)
- Mindfulness promoter
- Travel

6. Imbalance
Reality
• Overstimulation of mind in digital world
• Modern life stresses
• Lack of support system
• Focus on mental health is missing
• Lack of consistent self-care routine
Outcome
• Peaceful, productive and purposeful Life
• Self, Family, Friends, Communities

7. Yogic Breathing
• Instant stress
reduction
• Instant feeling of
rejuvenation
• Instant relief from
anxiety
• Improved Sleep
• Pain Management
• Increased focus &
concentration

8. Types of Yogic Breathing
Yogic breathing
Kapalbhati
Bhasrika
Anulom Vilom
3 stage
Pranayama(Art
of living)
Shitali/ Shitkari
Bhramari

9. Meditation
• Stress reduction
• Ffeeling of well being
rejuvenation
• Over the time relief
from anxiety
• Improved Sleep
• Pain Management
• Increased focus &
concentration
• Practice of some forms
can help with PTSDs
• Overall great for clarity,
creativity & productivity

10. Meditation Types
Transcendal
Meditation
Yognidra
Walking
Meditation /
Japanese
forest bathing
Tratak
Meditation
Metta
Meditation
Chakra
Meditation
Vipassana
Shakti
Meditation

11. Meditation Types & pre-requsite

12. Chakra Meditation
Ref

13. Resources
Yognidra
• What Is Yoga Nidra? - Cleveland Clinic Health Essentialshttps://health.clevelandclinic.org › what-is-yoga-nidra
• 5 Benefits of Yoga Nidrahttps://yogainternational.com › article › view › 5-benefi…
• How Yoga Nidra Benefits Mind & Bodyhttps://www.yogajournal.com › ... › How to Meditate
Metta Meditation
• Brief Instructions for Loving-Kindness Meditation - Metta ...https://www.mettainstitute.org › mettameditation
• Getting Started with Metta Meditation - Mindworkshttps://mindworks.org › blog › getting-started-metta-medi…
• Loving-Kindness Meditation | The Buddhist Centrehttps://thebuddhistcentre.com › text › loving-kindness-...
Tratak
• Trataka - Yoga in Daily Lifehttps://www.yogaindailylife.org › hatha-yoga-kriyas › t…
• A brief introduction to Tratak meditation: Still eyes, serene mindhttps://www.artofliving.org › meditation-beginners › tra…
• How to Practice Trataka: Using A Candle For Meditationhttps://blog.yogamatters.com › Blog
Chakra Meditation
• Chakra Meditation - Anahana Wellnesshttps://www.anahana.com › meditation › chakra-medita…
• 7 Chakra Meditations to Keep You in Balance - The Chopra ...https://chopra.com › articles › 7-chakra-meditations-to-...
• Beautiful Chakra Meditations for Each of Your 7 Chakrashttps://www.bemytravelmuse.com › Blog
• https://kdham.com/oncampus-workshops/integrated-chakra-meditation/
Transcendental Meditation
• Transcendental Meditation® Technique – Official Website https://www.tm.org
• Transcendental Meditation: Benefits, Technique, and More https://www.webmd.com › Health & Balance › Guide
• Transcendental Meditation: How to Do It, Benefits, and Mantras https://www.insider.com › transcendental-meditation
• Online Courses
Caution: Focus only on learning techniques. Do not believe or get involved in any cult.
• Art of living
• Inner engineering
• Siddha Samadhi yoga
• Zen center (San Francisco, Austin)
• Vipashyana (in person)
• CyberMindz & iRest (exclusively for cyber security professionals)

14. My Journey & Reality
• Meditation hard
• There is no one size fit all
• My path to peace, happiness, creativity,
clarity, productivity
• Discipline is important to cultivate habit
• Transitions in life will break the habit
• Restart again
• Learn more
• Different parts of life you may need different
set of meditation/ mindfulness tactic
• Hobbies can be meditative as well
• Cooking
• Hikes
• Community work
• Singing
• Dancing
• Working out
• Any form of Art
• painting

16. Let’s meditate together