CULTIVATING CALM IN TRANSITION. Career Support Group July 2016

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1 CULTIVATING CALM IN TRANSITION Career Support Group July 2016

2 WELCOME

3 Let s set our intention to release worries while we re here. Relax. Reconnect with ourselves Hit the reset button BREATHE

4 STRESS Common Causes: Job Loss or New Job Life changes - good and bad Health issues Family Financial worries Overscheduled days 24/7 Hyper-connectivity - News Cycle, s, texts, etc. Information overload How it makes us feel: Overwhelmed Powerless or helpless Uncertain, insecure, or fearful We focus on the problem more than the solution Activates Fight or Flight response Cumulative effects = Health Issues

5 MANIFESTATIONS OF STRESS 75% - 90% of doctor visits are due to stress Irritability and Aggressive behavior Problems concentrating Headaches Memory problems Mood swings Depression Anxiety or Panic Attacks High Blood Sugar High blood pressure Weakened immune system Weight gain or loss Digestive issues Sleep disorders Increased risk of Heart disease or Stroke Increased use of alcohol or drugs

6 PRACTICAL WAYS TO COMBAT STRESS Disconnect Create Quiet Time Get Adequate Rest Hydration Diet & Exercise Friends and Family Pets Spiritual Practice Laughter Music

7 MANAGE YOUR THOUGHTS THOUGHT AWARENESS AND SUBSTITUTION You can observe and control your thoughts - breathe Worry Fasts Release Control of the situation Choose to be happy - go within Focus for 17 seconds on something positive ATTITUDE (RE)ADJUSTMENT Accept rather than resist Don t judge yourself by your thoughts Cultivate an attitude of gratitude Smile Be gentle with yourself

8 MEDITATION The Gift that Keeps on Giving

9 BENEFITS OF MEDITATION Physical Reduces blood pressure Reduces blood sugar Strengthens the immune system Reduces stress hormones (cortisol) Relieves insomnia and sleep disorders Reduces risk of heart attack and stroke Suppresses the limbic system Releases serotonin Relieves chronic pain Rebuilds the brain s gray matter Anti-aging Mental and Emotional Relieves stress (brain changes) Promotes positive emotions and sense of calm Stimulates mental activity Improves focus and concentration Extends attention spans Improves memory Improves mood and sense of well-being Reduces panic attacks Reduces anxiety Relieves mild depression

10 BASICS

11 MEDITATION WHAT IS IT? When the mind is still and the heart it open. Meditation is remembering who we really are. Prayer is talking to God. Meditation is listening for God s answer. Meditation is inward direction of our energies. It is withdrawing our attention from our senses and redirecting to connect with our inner, innate, deeper sense of peace and calm. It is reaching for a higher state of consciousness. Meditation consists of both the getting there and the being there.

12 Never accept the thought that meditation is not for you. Remember, calmness is your eternal, true nature. Don t feel badly if you find yourself too restless to meditate deeply. Calmness will come in time, if you practice regularly. - Paramhansa Yogananda

13 POSTURE AND COMFORT

14 COMPONENTS OF MEDITATION Start with an Intention to release concerns for just a few minutes and relax RELAXATION of Body and Mind Tense and Release technique. Relax your body upward from your feet to your head, focus on tense areas. Use Breathing Exercises. CONCENTRATION Withdrawing attention from the objects of distraction and then placing that withdrawn attention on one thing at a time. Keep your focus at point between the eyebrows. Gently return your focus here if your mind wanders. Direct your intention inward. Use techniques to keep you concentration, such as mantra or visualization. EXPANSION Sit in the quiet and absorb the Peace generated in your Meditation.

15 Joy Success Love Peace Calm Wisdom

16 FOR THE WORLD (AND FOR DIFFICULT PEOPLE)

17 THANK YOU CONTACT INFO Susan Wilk Facebook: No Place Like Aum, LLC LinkedIn: Susan Wilk Private and Group Classes - Workshops - Presentations

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