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A Two Day Workshop on
Art of Good Living
Dr. B.Udaya Kumar Reddy
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Day 1
Session 1 Human Being & Effective Living
Seven Habits for Effective Living
Session 2 Positive Thinking through Relaxation Body Rejuvenating Techniques
Session 3
Human Relations Improvement
Concept of Hamsa Kriya Session 4
Values & Ethics for Goal Setting
Hamsa Kriya Stage 1
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If God Asks Whether YouWant Health Or Wealth
Certainly We Opt Health.
That Is Our Stand. That
Is Our Attitude Towards
Health.
Marching Towards Health Is
Marching Towards The
Highest Purpose Of Living
Nothing but Good Living.
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Some Check Points Do you carry out your normal activities
with out fatigue ?
Do you get proper and sound sleep ?
Do you have good appetite ? Can you digest
simple food ?
Do you have regular bowel movements ?
Are you active and fresh all the day ?
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Contd- Are you affectionate to your family and to
your friends ?
Is your mind in a state of poise and
harmony ?
Do your eyes sparkle when you see any
amazing things ?
Do you like to hear soothing music ?
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Contd- Do you take breathing with out any problem
Do you relish simple food ?
Is your abdomen girth is less than chest
measurement ?
Are you observing rules of preservation of
health ?
Are you doing regular exercises ?
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Contd- Are you free from body aches ?
Do you enjoy good health when cold and
fever attack some people around you ?
Do you hate taking tobacco in any form ?
Do you hate consumption of alcohol ?
Do you meditate ?
Do you enjoy humor ?
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IF YOU SAY YES TO ABOVE QUESTIONS THERE IS NO
NEED TO ATTEND THIS PROGRAMME
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Contd- If you crave spicy and rich food and do not
want to compromise with simple food or if
you want to live to eat.
If you wish to depend upon medicines only.
If you do not want to get rid off from
tobacco and alcohol.
If extra marital relation gives you pleasure
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Contd- If sensual pleasure alone satisfies your
requirement.
If illness gives you pleasure
If you love to live in anger and rage
If you are eagerly waiting for old age and
death.
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If You Nod Head To The Above I Do Not
Think That
You Need To Attend This Programme.
It Means You Are No Longer Interested In
Good Living
YOU MAY BE INVITING HEALTH
PROBLEMS SUCH AS
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Major Health Problems Obesity (over weight)
High B.P
Heart problems
Digestive problems
Breathing problems
Mental tensions Depression
Sugar problem
Joint pains
Skin allergies
Head ache
Cancer
Back aches
Body aches Blindness,deafness
and dumbness
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HEALTH IS NOT MERELY THE ABSENCE
OF DISEASE BUT IT IS A STATE OF
WELLBEING IN PHYSICAL, MENTAL,
SOCIAL AND SPIRITUAL DIMENSIONS.
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7HABITSfor
Good Living
IISM
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AttitudeKnowledge
Skills
HABIT- a consistent pattern of behaving
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THE MATURITY CONTINUUM
INTERDEPENDENCE
INDEPENDENCE
DEPENDENCE
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DEPENDENCE
INDEPENDENCE
INTERDEPENDENCE
PRIVATE
VICTORY
PUBLIC
VICTORY
Habit 1: Be proactive
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There is always a gap between stimulus and response.
How we use that gap determines our lives.
HABIT 1 ---- BEING PROACTIVE
Proactive means to act and not be acted upon.
We are responsible for our own lives. We can subordinate
our impulses to higher thoughts.
Reactive is to be conditioned to control by others.
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Listen to the language:
There is nothing I can do.
Lets develop options.
Thats the way I am.
I can act differently.
He made me angry.
I choose not to be angry.
They wont like it.
I will present it more effectively.
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I am not responsible.
I take the responsibility.
If only..
Ill find a way.
I am what I am because of the choices I made
yesterday. I could have chosen to do differently.
Reactive paradigm -- shift responsibility.
Proactive paradigm-- take responsibility.
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A proactive person tries :
A. To find opportunities in problems.
B. Treats every problem as a learning opportunity.
C. Finds solutions instead of escaping from problems.
D. Knows that there are no limitations to her/hiscapabilities. The only limitations on self are the ones
put by the self.
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Circle of Concern is made
of all those things that worry us.
Circle of influence is how we
intend working on things that
worry us.
WHICH CIRCLE ARE WE OPERATING OUT OF???
Circle of Concern & Circle of Influence
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What stops us from being proactive? A check list of fears..
I have been wrong so many times. I will be wrong again.
I may not be able to do it perfectly. Better not try.
Others are smarter than me. They can get things done.
I need support but everyone is too busy to give me any.
I want to be popular. If I take this decision, they will be
angry with me.
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CONCERN
CIRCLE OF CONCERN &
CIRCLE OF INFLUENCE
Career
Family
Society
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TYPES OF PROBLEMS
Direct Control
Indirect control
No control
A proactive person puts
all 3 in the circle of influence.
Lord, give me the courage to change the things that can be
changed and ought to be changed,
The serenity to accept the things that cannot be changed.
And the wisdom to know the difference.
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HOW TO CONVINCE:
A. Prepare the case for the other party before your own.
B. Be sure of your facts.
C. Assemble the key features of the other persons argument.
D. What output will satisfy the other person?
E. Prepare your case with optional methods of giving
the same output.
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F. Support your options with facts and figures. Be precise.
G. Listen for value in other persons stand. Try to incorporate.
H. Arrive at consensus with clear action points.
I. Always summarize and take feedback on the understanding
of the conclusion.
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How to manage the boss:
A. Never advise.
B. Differ when necessary but as a suggestion.
Make him feel helped.
C. Do not encourage envy.
How to create a good impression:
1. Be punctual and available.
2. A cheerful face.3.Demonstrate willingness.
4. Continuous improvement and contribution.
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DEPENDENCE
INDEPENDENCE
INTERDEPENDENCE
PRIVATE
VICTORY
PUBLIC
VICTORY
Habit 1: Be proactive Habit 2: Begin with the end in mind
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Habit 2 -- Begin with the end in mind.
A Personal Mission Statement
1. Will seek to balance family and career as best as I can.
2. Make my home a place of joy, comfort and peace.3. Exercise wisdom in what we choose to eat, read, see.
4. Value the rights and freedoms of others.
5. Be a self starting individual and exercise initiative in
accomplishing life goals.6. Will keep myself free from addictive habits.
7. My wants will be subject to my needs and means.
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Another example:
Mission: To live with integrity and make all around me happy.
As a wife : My husband is an important person in my life
Together we will make our home a happy and harmonious place
where we live a life of principles.
As a mother: help my children become effective people who experience
joy every day in their lives.
As a daughter/in law: Be there to look after my parents and give them my time.
As a neighbor: Give help as and when necessary.
As an individual: Learn new things every day
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CENTER
SECURITY
GUIDANCE
POWER
WISDOM
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DEPENDENCE
INDEPENDENCE
INTERDEPENDENCE
PRIVATE
VICTORY
PUBLIC
VICTORY
Habit 1: Be proactive Habit 2: Begin with the end in mind
Habit 3 : First things First
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Habit 3--- Put First Things First
4 generations of time management:
I. Checklists, notes --- recognize the many demands onout time and energy.
II. Calendars and appointment books -- look ahead scheduling.
III. Prioritizing .
IV. Not to manage time but to manage ourselves.
How much time in Circle of Concern & how much in
Circle of Influence.
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TIME MANAGEMENT MATRIX
URGENT NOT URGENT
Impor-
tant
Not
Impor
tant
Crises
Pressing problems
Deadline driven
projects
Interruptions
Some calls
Some mailsSome reports
Some meetings
Popular activities
Trivia
Pleasant but non value
added activitiesTime pass
Planning
PC activities
Relationship buildingNew opportunities
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RESULTS
Quadrant IQuadrant I
Stress
Burn out
Crisis mgt. Mode
Fire fighting
Quadrant 3
short term focus
frequent crises
Feel victimized/out of
control
Quadrant 4
Irresponsibility
Dependent on othersor institutions.
Quadrant 2
Vision
Balance
DisciplineStrong relationships
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PARADIGM OF INTERDEPENDENCE
PRIVATE VICTORY PRECEDES PUBLIC VICTORY --
YOU HAVE TO LIKE YOURSELF BEFORE YOU LIKE OTHERS.
DEPOSITS --- kindness, honesty, courtesy, commitments
WITHDRAWALS-- Discourtesy, disrespect, cutting you, ignoring,
over reacting, becoming arbitrary.
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6 MAJOR DEPOSITS IN EBA
1. Understand the individual.
2. Attend to little things.
3. Keep commitments.
4. Clarify expectations.
5. Show personal integrity.
6. Apologize sincerely when you make a withdrawal.
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Laws of Love and Laws of Life
When we love, we make the other person feel secure and valuable.
Then we can lead lives of cooperation, contribution, self discipline
and integrity.
Many of our organizational problems stem from interpersonal
differences.
P problems are PC opportunities.
Childs problems are parents opportunities.
Juniors problems are seniors opportunities.
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DEPENDENCE
INDEPENDENCE
INTERDEPENDENCE
PRIVATE
VICTORY
PUBLIC
VICTORY
Habit 1: Be proactive Habit 2: Begin with the end in mind
Habit 3 : First things First
Habit 4: Think win-win
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Habit 4 --- THINK WIN-WIN.
Six styles of human interaction :
Win --- lose : Powerful script. If you dont conform, you are rejected.
Lose -- win : Fatalistic. I am a born loser. Things happen to me.
Sometimes acceptance of defeat born from desire for peace.
Quick to appease. Draws strength from popularity.
Suppresses genuine feelings.
Lose -- lose : when two lose-lose people get together.
Ego centered. Sometimes vindictive.
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4. WIN --- whether you win or lose is irrelevant. I should win.
Dismissive about others.
5. WIN--WIN: Lets find more options.
6
. WIN--WIN or NO DEAL -- Most applicable at the commencement ofany relationship.
No deal may not be feasible in an ongoing relationship.
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5 DIMENSIONS OF WIN ---WIN
1. Character ----integrity and maturity
Consideration
Low
High
CourageHigh
Lose -win
Lose-lose Win --lose
Win--win
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2. Relationships based on trust
3. Agreements should be based on
a. Results desired
b.Guidelines
c. Resources
d. Accountability
e. Consequences
4. Win win can survive only when systems support it. One cannot talk
win-win and support win lose.
5. Processes. --- See the problem from the others view.Identify key issues and concerns.
Determine what constitutes acceptable solution.
Look for more options in case of impasse.
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DEPENDENCE
INDEPENDENCE
INTERDEPENDENCE
PRIVATE
VICTORY
PUBLIC
VICTORY
Habit 1: Be proactive Habit 2: Begin with the end in mind
Habit 3 : First things First
Habit 5 : First seek to understand
Then to be understood
Habit 4: Think win-win
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Habit 5 -- First seek to understand. Then
be understood.
Empathic listening is the key.
4 levels of listening ---
1. Ignoring / pretending to listen
2. Selective listening.
3. Attentive listening.
4. Empathic listening.
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HOW TO LISTEN EMPATHICALLY:
1. Genuinely care.
2. Listen carefully--- do not get distracted into the autobiographical
response mode.
3. Give the person psychological air.
4. Try not to evaluate immediately.
5. Do not take perception as fact, seek clarifications/ confirmations.
6. Make the effort to re-ask if we havent heard properly.
EMPATHIC LISTENING HELPS US TO PROACTIVE.
LET US INVEST TIME TO UNDERSTAND.
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DEPENDENCE
INDEPENDENCE
INTERDEPENDENCE
PRIVATE
VICTORY
PUBLIC
VICTORY
Habit 1: Be proactive Habit 2: Begin with the end in mind
Habit 3 : First things First
Habit 5 : First seek to understand
Then to be understood
Habit 4: Think win-win
Habit 6 : Synergize
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Habit 6 -- SYNERGIZE.
1. Believe in synergy.
2. Believe in your own authenticity.
3. Believe in goodness of others.
4. Believe in cooperative communication.
Defensive ---- win-lose/ lose-win
Respectful --- mid trust, mid coop --- compromise
Synergistic --- High trust and coop ---- win-win
5. Lead from right. Manage from left.
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DEPENDENCE
INDEPENDENCE
INTERDEPENDENCE
PRIVATE
VICTORY
PUBLIC
VICTORY
Habit 1: Be proactive Habit 2: Begin with the end in mind
Habit 3 : First things First
Habit 5 : First seek to understand
Then to be understood
Habit 4: Think win-win
Habit 6 : Synergize
Habit 7 : Sharpen the saw
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Habit 7 --- Sharpen the saw.
Habit of renewal.
Physical --- nutrition, rest, relaxation, exercise
And dont make excuses.
Spiritual --- Prayer, meditation, scriptures. Think about
value systems.
Mental --- Read serious books.
Stand apart and watch the progress of the mind.
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SOCIO-EMOTIONAL:
1. Approach with caring.
2. Listen empathically till I can state your problem exactly
as you mean it.
3. Synergize --look for 3rd alternative and arrive at win-win.
4. Script others positively.
5. More effective in interdependent situations.
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Thinking
Relaxation response is an antidote forstress response
Advantages
Relaxation is a letting go from physicaltension
Relaxation is desensitization of
neurological system Relaxation balance emotions
Relaxation facilitate positive thinking
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Relaxation Response Vs
stress Response Respiration Slower Faster
Heart rate Slower Faster
Arteries Dilate Constrict Metabolism Slower Faster
Muscle tension Decrease increase
Stomach acid Less more
Blood pressure Decrease Increase Blood Cholesterol Less More
Blood sugar less more
Brain waves Alpha Beta
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Neuromuscular Relaxation
Tensing and relaxing the muscles systematically to
reduce neural activity and remove tension in striate
muscles.
Cramps Pain Tension
Before Practice
Relaxation
After Practice
B thi C t l
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Breathing Control
Voluntary control of respiration pattern isperhaps the oldest stress reduction technique
Pattern
Awareness
Control
Oxygenate of greater quantity of blood/cycle
Parasympathetic nervous system Obsessive thought patterns/compulsive
behaviour
Hyperventilation
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Autogenic Training
Autogenic means self-generation. It uses the bodily sensations of
heaviness, warmth, calmness and coolness to relax the body, then
expand this relaxed state to the mind with the help of Imagery.
Imagery
Significant People
Neutral PeopleAbstract Ideas
Objects
PicturesColors
Dhyana(Meditation)
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Dhyana(Meditation)
Desha bandha chittasya Dharana(concentration is the confining of the mindwithin a limited mental area)
Tatra pratykatanata dyanam
(Uninterrupted flow towards the object iscontemplation)
Desha(focus device)
Mental repetition,Physical repetition, problem
concentration, visual contemplation
R l ti
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EmotionSleeping Dreaming
Before Practice
Relaxation
Thinking
S C i St t
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Supra Conscious State
Sleeping Emotion
Thinking
Relaxation
H man Bod & Rela ation
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Human Body & Relaxation
Anandamaya Kosa
Vijnanamay Kosa
Manomaya Kosa
Pranamaya Kosa
Annamaya KosaN M R (or) Asanas
Breathing Ex./ Pranayama
A T & MI / Dhyana
Dhyana
Samadhi
Annamaya Kosa Physiological Sheath
Pranamaya Kosa Vital Sheath
Manamaya Kosa Psychological Sheath
Vijnanamaya Kosa Intellectual Sheath
Anandamaya Kosa Blissful Sheath
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Interpersonal Relations for SelfDevelopment
Dr. B. Udaya Kumar Reddy
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Arena Blind
Closed Dark
Johari Window
Known to
Self
Not known to
Self
Known
toOthers
Not
known
to others
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Arena
Arena or the public self that part of an
individuals behaviour known both to the
person and to others with whom he
interacts.
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The Blind area
The blind area contains those aspects of the
persons behaviour and style that others
know but that the person himself does not.
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For example, an individual might be surprisedto hear that his method of asking questions
annoys others because it is interpreted as
cross-examination rather than curiosity or a
request for information.
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The Closed area
The closed area involves that which is known
to the person but not revealed to others;things in this area are secret.
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The Dark area
The fourth area is the Dark area, inaccessible
both to the person and to others. Some
psychologists believe that this is a very
large area indeed and that certaincircumstances (for example, an accident).
Particular life stage, or special techniques
such as psychoanalysis or psychodynamics'may suddenly make a person realize some
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hidden aspects of himself. Because the Darkarea cannot be consciously controlled or
changed and therefore cannot be considered\
in a discussion of personal effectiveness, thisdiscussion will be limited to the Arena, Blind
and closed areas.
Use of feedback to increase personal
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Use of feedback to increase personal
effectiveness (IPE)High
Effec-
tivenessLow
Known
toOthers
Not
knownto
others
Arena
Recei-
ving
Feed-
back
Blind
Giving
Feed-back
Closed
Dark
Known to Self Not known to self
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A BSF
U
A
AA
BS
BSBS
F
F
FU
U
U
I2BULL-IN-CHINA SHOP
3
4
IDEAL WINDOW INTERVIEWER
TURTLE
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Modes of Inter Personal Style
The Loner
Absence of self disclosure and inability to
obtain feedback. Blind area is large in addition to the private
area since knowledge about how others see
them is missing. This type of people are detached withdrawn
and un-communicative..
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They are viewed by others as aloof, cold
and indifferent.
The style frustrates others energies as also
stifles the potential of the person.
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The exhibitionist
A grate deal of talking and little listening is
the main feature.
Exposes oneself a lot but receives little
feedback.
The outcome is reduction in private area
and expansion of blind area.
Due to the impression that they are notlistening others refrain from providing
feedback.
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The Games Man
The opposite of the exhibitionist is thegames man who collects information and
gives little in return.
The blind area is reduced and private area
expands.
This saves people from being exposed and
also protecting themselves against
manipulation.
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Games man often uses a faade to cover
true identity, feelings values and opinions. Once this faade is removed likely result is
a reciprocal withdrawal of trust.
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Open Minded
They use both self disclosure and feedback
effectively.
Candor, openness, interpersonal sensitivity
are dominant features of this style.
They are competent, secure, flexible and
socially extroverted.
Such people know more about themselves
and others.
Feedback Feedback
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Open-minded
person
Loner Gamesman
Exhibitionist
Feedback Feedback
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Self Disclosure
It is revealing oneself to another person and
sharing feelings emotions facts and
knowledge with another person. It is an act of showing respect and sharing
intimacy with another person, which
necessitates mutual trust.
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Obtaining Feedback
A feedback reduces the blind area and helps
in increasing self awareness as viewed by
others. Personal effectiveness depends much on our
awareness of what goes on in our
relationship with others.
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TIPS FOR FEEDBACK
Usually individual should solicit feedback
Feedback should be simple, clear and crisp
Should preferably be descriptive but not
evaluative
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Should be constructive suggestion but not acritical comment
Feedback should be timely and enable the
person to use it for self development It should enhance understanding but not
create misunderstanding
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A Few Tips
Understanding oneself forms bedrock for
understanding others.
Awareness of ones own strengths andweaknesses, concerns and anxieties,
existing and irritating stimuli, favourable
conditions for learning and knowledge ofwhat enhances self-confidence.
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Respecting self as respecting as others self.
Understanding that development of others
paves way for once own development. Building flexibility in performance.
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Increasing Interpersonal
Awareness If we know how our relationships are
working out and what effects our behaviour
has on others we should take appropriateaction either to enrich affiliation or correct
any potential problems.
In relationships persons do send signals forchange which need to be taken note of.
Welcome to
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Hamsa Kriya
Welcome to
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Process Kapalabhati - 5 min
Nadisodhana - 5 min
Ujjai - 5 min
Dhyana - 15 min
Kapalabhati 5 Min
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Kapalabhati- 5 Min
1st Week3 Attempts
Each attempt 20 Strokes
Each attempt 1 min duration
Rest in-between attempt 1 min
2nd Week 3 Attempts
Each attempt 30 Strokes
Each attempt 1 min duration
Rest in-between attempt 1 min
3rd Week
3 Attempts
Each attempt 50 Strokes
Each attempt 1 min duration
Rest in-between attempt 1 min
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Nadisodhana 5Min.
1st Week
2 Attempts
Each attempt 2 min duration
Rest in-between attempt 1 min
No attempt of holding breath
2nd Week 2 Attempts
Each attempt 2 min duration
Rest in-between attempt 1 min
Attempt of holding breath
3rd Week
1 AttemptEach attempt 5 min duration
Rest in-between attempt 1 min
Attempt of holding breath
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Ujjai 5 Min.
1st Week2 Attempts
Each attempt 2 min duration
Rest in-between attempt 1 min
No attempt of holding breath
2nd Week
2 AttemptsEach attempt 2 min duration
Rest in-between attempt 1 min
No Attempt of holding breath
3rd Week
1 Attempt
Each attempt 5 min duration
Rest in-between attempt 1 min
No Attempt of holding breath
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Dhyana (Meditation) 15 Min
1st Week1 Attempt
Each attempt 15 min duration
2 + 4 + 6 + 3 = 15 min
2 Min. = Breath Awareness ( in sitting position)
4 Min. = Reciting AUM Loudly
6 Min. = Reciting AUM Silently3 Min. = Breath Awareness ( in Laid down position)
No attempt of holding breath
2nd Week
Same as above
3rd Week
Same as above
Concept of Human Body & Relaxation
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p y
Anandamaya Kosa
Vijnanamay Kosa
Manomaya Kosa
Pranamaya Kosa
Annamaya KosaB R E
Breathing Ex.
A T & M
Dhyana
Samadhi
Annamaya Kosa Physiological Sheath
Pranamaya Kosa Vital Sheath
Manamaya Kosa Psychological Sheath
Vijnanamaya Kosa Intellectual Sheath
Anandamaya Kosa Blissful Sheath
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ETHICAL VALUE SYSTEM
There is a huge search ofSPIRITUALITYin the worldtoday, more than ever in
the past.
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Loyalty to an Individual or to an
Organization?
We must owe
Neither to an IndividualNor to an Organization
But to the
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Goals and Values
Goals relate to success strategies,
Values to success ideology...
First set the Result-goals -- the statements
that set out Where we want to be?
Then set Value-goals -- the statements
that set out What impact we want
to create?
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Goals get people going;It is Values that sustain andgive meaning to the efforts
You can compromise and negotiate on Goals;
You cannot compromise and negotiate on Values...
Learn to value the ones
who value the Values
1
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The lost Sheep
A sheep found a hole in the fence and crept outthrough it. He was free to wander and have
his own way in the greener pastures. Butthen, he realized that he was being followedby a wolf. He ran and ran, but the wolf keptchasing him, until the shepherd rescued him
and carried him lovingly back to the fold.And inspite of everyones advice the shepherd
refused to nail the hole in the fence.
1
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Search the heart and respond
Does the parable/story reflect any value(s)?
Can you recall and share with us any incident where you
walked such value in personal life or in the
organization?
Can you recall any incident where someone else hascomforted you with such values (either in your present
organization or any other organization)?
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Exploring Values
Trust begets trust: Is Trust one of your personal values?
Normally do you trust your people?
Do your people and seniors trust you?
Any incident when yourtrust misfired?
Self-introspect: Why do I end up putting fences around whom I love?
How do I build a fence around the person whom I love?
Moral of the story: Dont simply love and trust, also dare demonstrate it most often the
response is positive
Physical bounds are not the real bonds of relationship
The silken bonds of love are more enduring than walls of fences
Build the fences
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Build the fences
with the bondsof
Love, Trust and Caring
2
ValuesPay
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The Blind Old Woman
There was a blind woman who lived with her daughter in a little fishing village onthe sea shore. The daughter dived for pearls, which she sold to the local pearlmerchant and from the proceeds of that, they lived their lives. Before sellingeach days collection however, the daughter kept aside in a little bag, some ofthe choicest pearls as a hedge against difficult times.
One day, during a dive, the daughter was attacked by a shark and killed. The
mother became anchorless; she lost her daughter as well as the means oflivelihood! The old lady remembered the little bag of pearls that her daughterhad kept aside and decided to see the merchant and sell them for her ownlivelihood.
The merchant examined the pearls and paid her the exact market value for themand advised her about investing the money such that she would have a regularincome.
When the old woman had gone, the merchants assistant who observed the wholedeal asked, Those were black pearls and you paid their full value! Why didyou do that! After all, the woman is blind and she cannot see the color of thepearls?
The merchant replied, But I am not blind and I can see their color.
Pay
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Search the heart and respond
Does the parable/story reflect any value(s)?
Can you recall and share with us any incident where you
walked such value in personal life or in the
organization?
Can you recall any incident where someone else hascomforted you with such values (either in your present
organization or any other organization)?
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Exploring Values
Honesty is the best policy: What prevents me from beinghonest?
Any incident where, honesty has not paid off?
How do I learn to see beyond what is visible?
Moral of the story
Many of us look at life; very few of us see life
It calls for personal conviction to look beyond what wesee
We need to look beyond what is visible
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Honestyis the best policy
3
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Joneyed and the Barber
The holy man Joneyed, dressed in beggars clothes, entered a barbers
shop in Mecca. The barber, who was shaving a nobleman, sought an
apology and left his wealthy customer to shave this beggar first. And
not only did he not charge him for his services, he even gave him alms
and sent him on his way.
Joneyed was so impressed, he resolved he would hand over to the barber
whatever he got in the way of alms that day. It so happened that a
wealthy pilgrim gave him a purse full of gold coins. Overjoyed,
Joneyed ran to the barbers shop and offered him the purse with full of
gold coins. When the barber understood why he was being given thegold, he was enraged. What kind of a holy man are you, he yelled,
that you come to reward me for an act of love?
3
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Search the heart and respond
Does the parable/story reflect any value(s)?
Can you recall and share with us any incident where you
walked such value in personal life or in the
organization?
Can you recall any incident where someone else hascomforted you with such values (either in your present
organization or any other organization)?
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Exploring Values
Serve with love, hoping for no returns What does it
mean to me?
How one should respond to such gesture?
Do I expect in return for my love?
Moral of Story:
When you seek a reward, your gift becomes a bribe
An act of true love can only be paid by love
No amount of money can adequately reward love and
kindness
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Do Good TurnsAnd
Throw them into the Sea
4
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The Holy Cow
There lived a holy cow. Once she was walking back home, behind the rest of theherd. She looked forward to joining her little calf. Suddenly, from behind therocks jumped a ferocious, hungry tiger and blocked the holy cows path.
Stop! Dont kill me now, pleaded the holy cow. I have a young one at homewaiting for me. Please let me go feed her and promise Ill be back, said thecow.
What! Am I a fool to let you go?
Do trust me and Ill come back., said the cow.
The tiger let her go and the holy cow went home. She fed the calf lovingly,begged her kith and kin to take care of the young one and returned to meet thetiger. The tiger waited and to his surprise there was the holy cow in front ofhim ready to be his prey!
The tiger was surprised and said, How can I eat a person like you? Even Godwill not forgive me. A person who keeps his commitment is more needed thanthe satisfaction of my hunger. The tiger let the holy cow go.
4
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Search the heart and respond
Does the parable/story reflect any value(s)?
Can you recall and share with us any incident where you
walked such value in personal life or in the
organization?
Can you recall any incident where someone else hascomforted you with such values (either in your present
organization or any other organization)?
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Exploring Personal Values
Live up to your commitments: What does it mean to you?
Normally how do you respond to such commitments which may turn
to be too costly?
What are your expectations from others when such tall commitmentsare made to you by someone?
Why do we fail to keep our commitments?
Moral of the story:
Keeping ones words pays in the long run
It is easy to break commitments but difficult to keep them
If you dont keep your words, no body else will.
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5
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The Diamond
When a Sanyasi reached the outskirts of a village and settled under a treefor the night, a villager came running up to him and said, The stone!The stone! Give me the precious stone!
What stone? Asked the Sanyasi.
Last night God appeared to me in dream and told me that if I went to theoutskirts of the village at dusk, a Sanyasi would give me a stone thatwould make me rich forever.
The Sanyasi searched his sack, and pulling out a stone, said, Godprobably meant this one, I found it in the forest, yesterday. Here, itsyours if you want it. The man gazed at the stone in wonder. It was a
big diamond the size of a goose egg. All night he tossed about inbed. At day break he woke the Sanyasi and said, Give me the heartthat makes it possible for you to give this stone away.
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Search the heart and respond
Does the parable/story reflect any value(s)?
Can you recall and share with us any incident where you
walked such value in personal life or in the
organization?
Can you recall any incident where someone else hascomforted you with such values (either in your present
organization or any other organization)?
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Exploring Values
Giving is Taking What does it mean to you? What holds you back from giving
What is the nature ofunconditional giving?
Should one give without making evident? Dont give until someone asks or besieges?
Moral of Story: One who learns how to give, also learns how to live
Giving is both, a passion and an art It is our physical self that is more attached to
materialistic things
Giving is an invaluable
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Giving is an invaluableValue
If I give this, what shall I enjoy?
Such selfish thinking is the way of Ghosts;
If I enjoy this, what shall I give?
Such selfless thinking is a Godly quality
A quote from
The Way of Life
Giving is an invaluable
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Giving is an invaluableValue
Generosityis not in giving me
that which I need more than you do,
but it is in giving me
that which you need more than I do!
How mean am I
When life gives me
goldI give you
silver,
And yet I deem myself generous!
Great Saying
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You receive from the worldThat you give to the world
Personal Values
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nurture the
Organizational Values
You owe more than
gold to him whoserves you.
Give him of yourheartor serve him.
Kahlil Gibran
Personal Values
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Organizational Values
The shared values when
seep into thebloodstream of theorganization
one may call themorganizational values
When you accumulate virtue withContinued practices, you do not see
the good of it, but in time it willfunction. If you abandon rightand go against truth, you donot see the evil of it, but in timeyou will perish.
A Zen saying
Day 2
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y
Session 1
Hamsa Kriya Stage 2
Anger Management
Session 2
- Role of Diet in Healthy Living
Session 3
Yoga Philosophy an art of good living
Session 4
Hamsa Kriya Final Stage
Action Plan for Wellbeing
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Anger & Anxiety
ANGER
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ANGER
MANAGEMENT
Near recent,When you are under Stress, how do you felt?
-------------
--------------------------
Basic Emotion!
Impatience---- Irritation-----Fury
Role
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Role
Advantage Ex. Protection
Disadvantage Ex. CAD
ExpressionMale Aggression
Female Withdrawal, Crying
Control
Buried alive(wrong)
Ventilation (habit)
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Why does Anger arise:
Perceive a threat either to body or Ego
Root cause - Fear
Who makes you AngryExternal ( Blame on other)
Reality isI make myself either angry or not
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Management
Physical Risk of Attack -- Protect yourself
Threat to Ego -- Divert the Mind
Number counting
Drinking Glass of Water
Take a Walk
Take few deep breaths
Imaginary contact
Write it on paper!Specific Games
Change perception
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Discussions:
Flight delay !
Question of interpretation will change the thought?
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Anxiety
An Unrealistic Fear promote physiological
changes and result in behavioural pattern of
escape or withdrawal
Management
Thought Diversion
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Role of Diet in Healthy Living
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Cereals
Cakes
Pastries
Naan roti
Roomali roti
Noodles
White bread
Maida
Biscuits
Vermicelli
Wheat
Rice
Ragi
Bajra
Maize
Jowar
AvoidLimitPrefer
P l
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PulsesChana
Bhuna chana
Urad dal
Lobia
Moong ki dalMoong
Kulthi
Masoor tur
MothMatar
Rajmah
Arhal dal
Bhatmas
Bengal gram
Bengal gram roasted
Blackgram dal
Cow pea
Green gram dalGreen gram whole
Horse gram
Lentil
Moth beansGreenpeas
Rajmah
Red gram dal
Soya bean
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Leafy Vegetables Carrot leaves (gajar sag)
Cabbage (patta gobhi)
Spinach (palak)
Radish leaves (muli ka sag)
Drum stick (saijan)
Fenugreek (methi saag)
Lettuce (salad leaves)
Mint (pudina)
Mustard leaves (sarson saag)
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Roots and Tubers
Carrots (gajar)
White radish (safed
mooli)
Onion (pyaj)
Garlic
Ginger
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Vegetables
Brinjal
Cucumber
Beans
French beans
Pumpkin
Kakri
Mushroom
Lady finger
Tinda
Tomato
Bottle gourd
Turai
Capscicum
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Fruits
Apple
Guava
Lemon
Sweet lime
Orange
Water melon
Papaya
Pine apple
Kharbooza
Tomato ripe
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Sugar and Sugar Products
Sweets
Chocolates
Ice creams
Sugar in any
home made
beverages
Jaggery
Honey
AvoidLimitPrefer
Dairy Products
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Dairy Products
CheeseButter
Khoa
Condensed milk
Milk cream
Whole milkMilk powder
Low fat milkButter milk
Skimmed
milk
AvoidLimitPrefer
A i l F d
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Animal Foods
Prawns
Shrimps
All types ofmeat
ChikenFish
AvoidLimitPrefer
B
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Beverages
AlcoholCoffee
Cola
Soft drinks
Fresh fruit
juice without
sugar
Light tea
AvoidLimitPrefer
F
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Fats
Oily dishes
Butter
Ghee
Vanaspati
Deep fried
foods
Total fat
intake
More than one
type ofvegetable oil
AvoidLimitPrefer
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Salt
Pickles
Papads
Sauces
Salt biscuits
Fried crisps
Too much salt in
preparations
Foods in natural
state
AvoidLimitPrefer
Daily Nutrition Plan
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Daily Nutrition Plan
Breakfast like a king
Lunch like a prince
Supper like a pauper
B kf
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Breakfast
Matches calorie consumption and
calorie expenditure
Break fast skippers gain weight
Cereal, fiber, fresh fruits, fruit juice,
whole grain toast
T h i i E ti
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Techniques in Eating
Eat only when you are hungry
Fresh cooked meals
Quiet relaxed atmosphere
Sit down and eat with enjoyment
Do not eat when you are upset
Avoid over eating
Chew the food thoroughly
Rest a few minutes after food
Wh V t i Di t
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Why Vegetarian Diet
Obesity
Coronary artery
disease
Hypertension
Diabetes mellitus
Colon cancer
Osteoporosis
Lung cancer
Breast cancer
Kidney stones
Gall stones
Oil h i d C t
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Oil choice and ControversyAll oils are 100 % fat
Adding any oil to your food will raise cholesterol
level
Sun flower oil and olive oil are not good, they are
only less bad. They have two problems :
1 All of them contain saturated fats
2 They disrupt the immune system
O 3 F tt A id
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Omega - 3 Fatty Acids
Protect the blood vessel walls from the harmful
effects of LDL cholesterol
Prevent blood clots and coronary spasm
Substantially reduce ventricular arrhythmias
Fish oils / whole grains, beans, seaweed, Soyabeen products
Vegetarian sources are preferable
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FibresPlenty in fruits, cereals, carrots, cabbages
Add non calorie bulk to diet increase satiety
Decrease cholesterol, BP, better control of sugar,prevent colonic cancer, control weight
Raw vegetables, fresh fruit with skin, cooked
vegetables, whole wheat bread, whole pulsesSwitching to high fibre diet should be gradual
to avoid diarrhea, gas and other bowel upsets
A ti id t
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Antioxidants
Powerful group of nutrients which protect from
many diseases and fore stall ageing
B-carotene, vitamin C, vitamin E
Seasoned vegetables and fruits are a good source
Drugs not so effective, side effects CAD, BP, DM, Stroke, Alzheimers, Arthritis
C ff i
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Caffeine
We some times we believe that caffeine gives
us energy, it only borrows energy from future
Caffeine - stimulates sympathetic nervous
system - stress hormone levels go - but later
the level goes below the starting level -
demands another cup
Caffeine
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5 or more cups / day 2 - 3 times more Increase the
frequency and severity of irregular heart beats
Promote the stress response. Disturbs inner
equanimity
Withdrawal syndrome - start with decaffeinated
coffee
Tea contains in addition to caffeine, theo phylline
and other stimulants
Tea
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Tea
Black tea is a source of flavinoids which are
thought to retard atherosclerosis
Boston Study 800 who drank tea had lessheart attack than those who did not
Borrowing energy concept
Alcohol
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Glass of wine : one can of beer : one mixed drinkone or two ounces / day was advised!
Sick people and reformed alcoholics were controls
drinking group were more healthy Happy hour-better social and family ties
Doubles the risk of hamorragic stroke
Alcoholic cardiomyopathy, cirrhosis, pancreatitis,
HTN, cardiac arrhythmias, malnutrition
Alcohol
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Alcohol
Alcohol raises HDL but IT`s of HDL 3
which is not cardio protective
Alcohol provides a lot of extra calories but
no nutrition
In women 50 - 100 %elevation in thebreast cancer
Garlic pearls
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Garlic pearls 5,000 yrs India, China
Recently promoted as a way of reducing cholesterol
and triglycerides
Most recent studies that the effect is not very
significant
Some other benefits esp inhibits clotting and reduces
heart attack and stroke
Not a panacea - beneficial cardiovascular
supplement
Soya Foods
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Soya Foods Lowers LDL and improves HDL
Also contains antioxidants isoflavones
High quality Protein meat can be avoided
30-50 grams/day for cardiac benefits
Taste is the only limiting factor
Welcome to
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Yoga Package
Dr. B. Udaya Kumar Reddy
What is Yoga
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g
Yoga is the Science of Life and Art of Living
Time tested
All Inclusive
Scientific
Royal Path towards Spirituality
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Origin of Yoga- Indus Valley Civilization
- Upanisada
- Epics & Puranas
- Patanjali Yoga Sutras
Yoga Systems
+ Practical
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+ Practical
- Patanjali Yoga
- Laya Yoga
- Matra Yoga
- Hata Yoga
+ Philosophical Systems
- Bhakti
- Karma
- Jnana
Yoga - Topics
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1.Practices
2.Principles
3.Philosophy
Yoga Techniques
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Daily Routine
Asana
Pranayama
Dhyana
Bhandha & Mudra ( Not Popular)
Seasonal
Kriya
Yoga Principles
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g p
1. Yama AhimsaSatya
Asteya
Brahmacharya
Aparigraha
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2. Niyama SouchaSamtosha
TapasSwadhyaya
Iswara pranidhana
Yoga Philosophy
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Yoga Philosophy
-Mind
-Trance-Afflictions
-God
-Trigunas
Practice Strategy
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-General Health Checkup
-Time
-Place
-Dress
-Food
-Approach (Ego Void)
-Capacity
-Fatigue
-Pain & Illness
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Thank You