Mindfulness & Wellness - Stress Management, Health & Yoga Retreat by Amb Juan

Mindfulness & Wellness by Zara Jane Juan

can be achieved through
Meditation
- focusing on the present moment
& quieting the inner dialogue

Meditation
Deep Breathing
Listening to Music
Cleaning the House
Observing Own Thoughts

Quiet Mind
Thinking mind becomes quiet
Prevents focusing on the stressors of
your day or your life

Being In The Now
Prevents focusing on the past or the future.
Let’s you experience each moment and
letting it go

Altered State of Consciousness
increases brain activity on happiness,
positive thoughts and emotions

Basic
Meditation Technique:

1. Sit in a comfortable
position
2. Quiet your mind by
thinking of nothing
3. Think of yourself as
an ‘observer of
your thoughts’
4. Notice your
thoughts but do
not engage
5. When thoughts
pop in your mind,
just let them go


Focused
Meditation Technique

1. Focus on something intently,
but don’t engage your
thoughts about it
2. Focus on something visual,
like a statue or sounds of
ocean waves; or your own
breathing
3. Focus on simple concept, like
‘unconditional compassion’
where you stay in the present
moment and avoid thoughts
from your mind until you slip
into an altered state of
consciousness.


Activity-Oriented
Meditation Technique

1. Engage in a repetitive
activity, or one where
you can get ‘in the
zone’ and experience
‘flow.’
2. Quiets the mind as
you allow your brain
to shift to work
activities like
gardening, creating
artwork, yoga, etc


Mindfulness Technique:

1. Stay in the present
moment
2. Focus on your body’s
sensations
3. Focus on emotions
and where you feel
them in your body
4. Do not examine
why you feel them
5. Just experience the
feeling as sensation

Meditative Prayer

1. Purify your heart
2. Let God 'speaks,'
rather than just
listening
3. Continue the
dialogue


Prayer as a tool
Inquirer
First Posted 02:38am (Mla time) 03/07/2007

In this techno age when every day is a race against time, for better lifestyle
and social status, it’s a must that one is equipped with all the necessary
survival tools. A practical tool one should never part with is prayer. Yes!
Seek ye first the Kingdom of God through deep and sincere dialogue with
Him.
Upon waking up, before uttering a word or drinking coffee, just stay still
and talk to God. The conversation will not only bless you, it will also give
you a sense of direction on how to deal with the day’s pressure and
requirements. If you can wake up an hour earlier so much the better; but if
you’re not used to it yet, a few minutes should be enough to draw you into
God’s circle.
Start with praise and thanksgiving, then submission of self, say your
request, seek forgiveness, then ask for guidance and protection. Continue
doing this activity every day until God becomes the center of your life and
you just revolve around Him. Mind you, it’s really worth it. ZARA JANE JUAN

• significant
reductions in
anxiety and
depressive
symptoms


• enjoy greater
satisfaction in
relationships,
and deal with
stress more
constructively


• reduction in
sleep
disturbance
& increase in
sleep
quality


• Improvement
in emotions &
behaviors,
greater self-
awareness,
acceptance &
compassion


• helps people
keep from
dwelling on
negative
thoughts.


• decrease
anxiety over
the future


• mental
break from
stressful
thoughts to
gain
perspective


Pain caused
by mismanagement of stress


Purpose of Stress &
Ways to Manage it


http://tejas-iimb.org/articles/24.php

.

http://www.helpguide.org/mental/stress_signs.htm

Stress Warning Signs and Symptoms
Cognitive Symptoms

• Memory problems
• Inability to concentrate
• Poor judgment
• Seeing only the negative
• Anxious or racing thoughts
• Constant worrying

http://www.helpguide.org/mental/stress_signs.htm Wellness by Zara Jane Juan
Mindfulness &


Physical Symptoms

• Aches and pains
• Diarrhea or constipation
• Nausea, dizziness
• Chest pain, rapid heartbeat
• Loss of sex drive
• Frequent colds

http://www.helpguide.org/mental/stress_signs.htm Wellness by Zara Jane Juan
Mindfulness &


Emotional Symptoms

• Moodiness
• Irritability or short temper
• Agitation, inability to relax
• Feeling overwhelmed
• Sense of loneliness and isolation
• Depression or general
unhappiness


Behavioral Symptoms

• Eating more or less
• Sleeping too much or too little
• Isolating yourself from others
• Procrastinating or neglecting
responsibilities
• Using alcohol, cigarettes, or drugs to
relax
• Nervous habits (e.g. nail biting)


How do you respond to stress?

• Foot on the gas – An angry or agitated stress
response. You’re heated, keyed up, overly
emotional, and unable to sit still.

• Foot on both – A tense and frozen stress
response. You “freeze” under pressure and
can’t do anything. You look paralyzed, but
under the surface you’re extremely agitated.

• Foot on the brake – A withdrawn or
depressed stress response. You shut
down, space out, and show very little
energy or emotion.


• Global Strategy on Diet, Physical Activity and Health
• WHO > Programmes and projects > Global Strategy on Diet, Physical Activity & Health

• Unhealthy diets and physical inactivity are two of
the main risk factors for raised blood pressure,
raised blood glucose, abnormal blood lipids,
overweight/obesity, and for the major chronic
diseases such as cardiovascular diseases, cancer,
and diabetes.

• Overall, 2.7 million deaths are attributable to low
fruit and vegetable intake
.
• Overall, 1.9 million deaths are attributable to
physical inactivity.


In the recent report of the World Health Organization,
Lifestyle diseases such as stroke, cancer, diabetes,
Obesity & hypertension claimed the lives
of men and women at their prime age
leaving their family behind and a
fruitful career that suppose to bring a
big difference in the development of
the economy worldwide.

It is in this call that Wellness Series on Tour was born in 2008
with the aim of educating & inspiring everyone to protect
one’s own health
through the host’s formula of
wellness in mind, body, environment & economics
as tools for peace & nation building

Supported by wellness practitioners & health advocates now aptly called
ZARA (Zone of Advocates for Refinement Anywhere), it received
citations and endorsements from
The Office of the President NCRFW, NCDA,
Philippine Heart Center, Philippine Lung Center, Philippine Academy of
Rehabilitation Medicine, businesses & civic clubs

Wellness Tour became a regular need of
private offices, government agencies, civic organizations nationwide.

ZARA JANE JUAN
Wellness Series

Wellness in Mind & Body
Focusing & Breathing
exercises


Wellness in MIND &BODY

breath…detox…focus…
nourish….relax…


Wellness
Mind + Body + Spirit + Environment
___________________________
= Good Economics = Peace


STRESS MANAGEMENT
sound mind
nourished body
nurtured spirit
healthy environment

STRESS MANAGEMENT
has a lot to do with our
Personality


How can our Personality
contributes to Stress?

Personalities
consist of our emotions,
memory, thoughts,
physical look, dreams,
imaginations, reactions,
attitude, habit, etc.

Personalities
= given by birth
= acquired


•To manage stress is
to find your Inner
Personality
•Think, what it is

•What is that
Personality
that you want to
develop…

… the Personality
that you want
other people to
see in you…

colors
DARK GREEN

CONSERVATIVE
& PRECIOUS


Personality Enhancement & Wellness Tip:

Take time to nourish
your discriminating
taste.. view plays, visit
museums, listen to
classical music, etc

MALUNGGAY
• The leaves good source of calcium, iron,
ascorbic acid and phosphorus.
• Young pods, seeds & flowers anti-oxidant,
anti-diabetic, circulatory stimulations
• lowers blood pressure, aid in pains caused by
rheumatism, headaches and migraines, anti-
tumor plant
• also used for purgative and anti-fungal
purposes


colors
ORANGE
FRIENDLY, WARM
& UNDEMANDING



Friendliness is
peace work in process.
Love them all.
Do not discriminate

CARROTS
• improve impotence, sexual dysfunction, night
blindness, long term cough
• strengthens kidney and eliminates cold
• anti-cancer effect
• folic acid fight against free radicals
(substances that cause cancer)
• lignin strengthen immune system to fight
against cancerous cells
• a good diet for hypertensive people


• Wellness Tip:

• Carrot and spinach juices
prepared in 3:2 ratio are highly
recommended for the relief of
VARICOSE VEINS


colors
GREEN

RELAXED &
GENEROUS



In giving we forget
in receiving… we
must remember

PARSLEY
• Rich in Vitamin C
• iron content is exceptional
• a good source of manganese
• Calcium
• high in potassium
• a valuable therapy for kidney stones
• diuretic for rheumatism, menstrual insufficiency
and settles the stomach
• Improves appetite
• Vitamin C assists the absorption of the valuable
quantity of iron in the body


colors
RED
POWERFUL, BOLD
& AGGRESSIVE


Get hold of
yourself before
you present it!

TOMATOES
• vitamin C
• Vitamin A,
• Potassium
• Lycopene, antioxidant, neutralizing free
radicals in the body
• 10 servings of tomatoes/week can cut the
risk of developing prostate cancer by 45 %
• help prevent lung cancer for smokers


colors
YELLOW ORANGE

HONEST & SOCIABLE



Find beauty
in all things, situations and
people you don’t like
That way your focus of
discussion will always be
on the bright side

ORANGE
• Good for:
• Asthma
• Bronchitis
• Tuberculosis
• Pneumonia
• Rheumatism
• Prevent kidney stone
• Helps lower cholesterol
• Helps prevent diabetes
• Arthritis
• High blood pressure
• desire for liquor/ alcohol is reduced by drinking orange juice


colors
MAROON

COMFORTABLE
& HIGH-END



Being poor is an
insult to humanity
No one is poor.
Everything given is a
blessing.

BELL & CHILI PEPPERS
• Vitamin C, beta-carotene, and folic acid, all
found in bell peppers significantly reduced
risk of colon cancer.
• vitamin C-rich foods, such as bell and chili
peppers protection against arthritis;
• vitamin A-rich foods, such as bell peppers
good for smokers


colors
PINK
CAPTIVATING,
SEDUCTIVE
& ROMANTIC



To get the best result,
master the art of
perfect timing to your
loved ones.

GRAPEFRUIT
• Breast cancer
• Cholesterol: reduce the excessive production of cholesterol from the liver.
• Diabetes
• Digestive disorder: aids bowel movements.
• Fatigue: drink a glass of grapefruit juice with lemon juice in equal parts with a
little honey,
• Fever
• Insomnia: promote sleep and alleviates insomnia.
• Pregnant woman: reduce water retention and swelling of the legs during
pregnancy.
• Sore throat: relieve sore throats and soothes coughs.
• Stomach and pancreatic cancer: anti-cancer agents
• Weight-loss: This fruit has a fat-burning enzyme and can help to absorb and
reduce the starch and sugar in the body.


• Note: Grapefruit contains high levels of
flavonoid naringin that will reject
synthetic man-made drugs. The presence
of grapefruits may halt the metabolism of
these drugs, leaving the drugs in your
body thus creating the risk of toxic
poisoning.
• Take only in moderation. Excessive
consumption of any citrus juices can leach
calcium from the body system, causing
decay of the bones and teeth.


colors
RED-ORANGE
LIVELY,
EXPRESSIVE &
YOUTHFUL



Your ideas do not have
expiration date because
you can improve it day by
day. Go! Proceed!
Make it happen!

POMELO
• stop cancer cells from spreading in breast cancer by
ridding the body of excess estrogen.
• beneficial in the digestive system
• Vitamin C helps to strengthen and maintain the elasticity
of arteries.
• FAT BURNING enzyme absorb and reduce the starch and
sugar in the body.


colors
TAN
CALM & INVITING



Love your heart, your face
and your looks,
don’t cause distortion to your
beautiful self….
So avoid being angry

OATS

• soothing food for the nerves.
• maintains blood cholesterol level
• high in calcium, potassium and
magnesium, together with lots of B
complex – all vital to a healthy nervous
system


colors
YELLOW

W/ WISDOM &
PATIENCE



Wisdom is learning to
understand people around
us…
Just maintain a pure heart
and pure thoughts will pour
out …

PINEAPPLE
• effective remedy for intestinal worms
• reduces excess water buildups
• effective in treatment of hemorrhoids, colitis, sore
throat and menstrual disorders.
• effective antioxidant, fights bacterial and viral
infections, and does help the body to absorb iron
• source of Vitamin B1converting blood sugar into
energy
• good for the heart as it reduces blood clots in the
blood-stream.


colors
BLUE

SPIRITUAL &
DIGNIFIED



rest…pray…work… hope…

but when you pray,
make it early
before deadline,
to give heaven the time to
prepare

PLUMS / PRUNES
• prevent damage to our neurons
• helps in the production and absorption of iron in the
body, thus leading to better blood circulation, which
further leads to the growth of healthy tissues.
• prevent any other infection of the eye, in the long run.
• anti-cancer agents that may help prevent the growth of
cancerous cells and tumors in the body.
• cleansing agents that keep the blood pure and prevent
complications of the heart.
• Vitamin C against health conditions like asthma and colon
cancer


For Proper Nourishment
check out this
Food Pyramid as our
Nutrition Guide
per day


And we need
to eat or drink
Fresh fruits & vegetables
@ 2-5 servings per day.


For effective daily
Detoxification, try out
the Rainbow Diet


FRUIT & VEGETABLE
HEALTHY LIFE CHART

Protects Prevents Blocks Improves Cushions
APPLES your heart constipation diarrhea lung capacity joints

AVOCADOS Battles Lowers Helps stop Controls Smoothes
diabetes cholesterol strokes blood skin
pressure

GARLIC Lowers Controls Combats Kills bacteria Fights
cholesterol blood cancer fungus
pressure

BEANS Prevents Helps Lowers Combats Stabilizes
constipation hemorrhoids cholesterol cancer blood sugar

CABBAGE Combats Prevents Promotes Protects your Helps
cancer constipation weight loss heart hemorrhoids

CARROTS Saves Protects Prevents Combats Promotes
eyesight your heart constipation cancer weight loss

CAULIFLO Protects Combats Strengthen Banishes Guards
WER against breast s bones bruises against
prostate cancer heart
cancer disease

BANANAS Protects Quiets Strengthen Controls Blocks
your cough bones blood diarrhea
heart pressure

CHILI Aids Soothes Clears Combats Boosts
PEPPERS digestion sore throat sinuses cancer immune
system

GRAPE Protects Promotes Helps Combats Lowers
FRUIT against heart weight loss stops prostate cholesterol
attack strokes cancer

GREEN Combats Protects Helps Promotes Kills
TEA cancer your heart stops weight loss bacteria
strokes

MANGOES Combats Boosts Regulates Aids digestion Shields
cancer memory thyroid against
Alzheimer’s

MUSHROOM Controls Lowers Kills Combats Strengthen
blood cholesterol bacteria caner bones
pressure

OATS Lowers Combats Battles Prevents Smoothes
cholesterol cancer diabetes constipation skin

ONIONS Reduced Combats Kills Lowers Fights
risks of heart cancer bacteria cholesterol fungus
attack

PEANUTS Protects Promotes Combats Lowers
against weight loss prostate cholesterol
heart cancer
disease

PINEAPPLE Strengthen Relieves Aids Dissolves
bones colds digestion warts

TOMATOES Protects Combats Lowers Protects your
prostate cancer cholesterol heart

WATER Promotes Combats Conquers Smoothes
weight loss cancer kidney skin
stones

Wellness in
MIND & BODY
(within self)


Wellness in
SPIRIT & ENVIRONMENT
(with other people)


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