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					Meditation For Beginners Make an appointment with yourself for 5 to 10 minutes each morning or evening and follow the instructions given below: 1. Sit comfortably upright on the floor or in a chair. 2. Keep your eyes open and without staring, gently rest them on a chosen point somewhere in front of you in the room. 3. Don't try to stop thinking; just be the observer: not judging or being carried away by your own thoughts, just watching. 4. Now, create one thought about yourself; for example, "I am a peaceful being of light, situated in the centre of my forehead". 5. Hold that thought on the screen of your mind; visualize yourself being peaceful, quiet and still. 6. Stay as long as you can in the awareness of that thought. Don't fight any other thoughts or memories that may come to distract you. Just watch them pass by and return to your created thought, "I am a peaceful being".
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In order to maintain the physical body, we give importance to diet, exercise and to proper rest or sleep . In order to maintain the non-physical self or soul, we need to make sure that we feed our intellect with positive thoughts. Attention needs to be kept on the diet of the intellect. If we keep feeding it with positive thoughts, then automatically it will make us free from any heaviness and we will feel the lightness of our own mind. The regular practice of meditation for 5-10 minutes every morning is the exercise for the soul. Meditation will help us master our senses, think more peacefully and powerfully, maintain our focus of inner attention and therefore remain undisturbed by external events (at the workplace or at home). The third important thing is to give enough rest to the soul. We sleep to energize the body. We need to give rest to the soul in the form of silence in the mind. Refuse to do anything in this one minute. Just one minute of silence and calmness every hour gives rest to our mind and will empower us for the rest of the hour. So we are able to do our work more efficiently and effectively.
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Symptoms Of Stress When we feel stressed our difficulty tends to be reflected in certain physiological and psychological symptoms, whose significance we may not fully understand. These are normal signs that we should re-evaluate our priorities – our body, or our state of mind, is telling us that something in our lives needs to change. Listed here are some of the common signs: 1. Loneliness – We may feel isolated from friends and family, or have a lasting sense of being "lonely in a crowd". 2. Insecurity – We may suddenly feel shy or exposed around people with whom we are usually filled with confidence. Or we may believe that we are always being judged or criticized. 3. Loss of concentration and memory – We may find it hard to recall recent conversations or promises. We may often feel confused, so that understanding and retaining information could also be very difficult. 4. Fatigue and sleeping difficulties – Although we may feel constantly tired, we could also find it impossible to get to sleep. 5. Tears and mood swings – One of the most common symptoms is that we cry easily. We may also be prone to mood swings – bouts of joyousness alternating with dejection
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Symptoms Of Stress (cont.) 1. Restlessness - We could have difficulty sitting still over even short periods of time and we may fidget with our hands, twiddling our thumbs or playing with the rings on our fingers. 2. Obsessive Working - Treating work as a refuge can be a stress symptom, although stress can also manifest itself as absenteeism. 3. Impatience And Short-temperedness - We could find ourselves becoming angry at any moment for trivial reasons; or we may snap at people, too quick to assume that they are accusing us. 4. Loss Of Appetite - Food doesn't interest us anymore. Either we don't eat, or we over-consume junk food, or whatever is in the store cupboard or fridge. 5. Fear Of Silence - Silence may cause us discomfort, so that we "overtalk" when with other people or leave on the radio or television when alone. Conversely, we may be intolerant of noise.
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Meditation Exploration and experimentation of a few methods of meditation is required before one decides which is the most appropriate method for him/her. One can know through a combination of intuition and experience. One may experience a few moments of peace while gazing into a candle flame but it is unlikely to help one transform a pattern of negative thinking and acting. The rhythm of a mantra being chanted verbally, or even mentally, may suspend anxious and angry thoughts (stress) for a while, but it won't alter the underlying beliefs and perceptions which are responsible for one's stressful emotions. A good test of any method is to ask yourself five questions: does it increase my self awareness, does it help me understand myself better; does it empower me to transform my deepest negative habits; does it help bring a lighter and more positive energy to my relationships; does it help me 'see' more clearly my values and my purpose in life
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Creating A Positive Atmosphere To create a positive atmosphere at home or at office, while interacting with your family members or colleagues, emerge positive intoxicating thoughts in your mind like "I am a master world almighty soul", "I am a world benefactor soul", "I am the master ocean of peace, child of the ocean of peace", "I am the master ocean of love" etc. These positive thoughts spread in your home and office in the form of positive vibrations and have a positive influence on your family members and colleagues also. As a result you can maintain your peaceful, positive state even amidst actions and interactions with them. When you are clearly established in this stage of self-respect, they will be more cooperative in your work and will have greater respect for you. Obstacles from your surroundings will not affect you.
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Self Esteem One of the most important human characteristics is that we are each unique human beings, with unique histories, patterns of thinking and personalities. One of the deepest habits that we learn in our childhood is to compare ourselves with others. Comparison always ends in failure, especially if we are dependent on being like someone else for how we feel about ourselves. This habit of comparison and imitation is one of the greatest killers of self-esteem. It stops us from ever beginning to

know ourselves. And so the first and most important step in building our self-esteem is to break the habit of comparison, and to stop unconsciously trying to be like someone else. Question: Who are the three people you regularly compare yourself with the most? Reflection: What are your own talents and strengths today? (what makes you unique) - What talents/strengths/capabilities do you see yourself developing? Action: What will you focus on in order to help yourself break the habit of comparing?
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Positive Reflection For The Day In order to bring about a fundamental or transformational change three elements need to exist simultaneously: Focus: A clear sense of purpose in life and clear goals to guide your life's activities. Will: The motivation and enthusiasm to introduce and sustain the actions. Capabilities: The skills and abilities to fulfill your purpose and goals. But where do you start? There is definitely a right place to begin and that is with your focus. Why? Because if your focus is powerful and based on a very deep sense of your inner most purpose in life, then that will provide you with the will power you need to keep going. Then if you have a clear driving focus in life and lots of will power to back it up, you will soon develop the skills and capabilities you need to make it happen. You may not have them yourself, but your enthusiasm and passion will certainly inspire others who do have them to join you.
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Meditation And Health The soul has seven original positive virtues - peace, joy, love, bliss, knowledge, purity and power. In meditation, we create an awareness of ourselves as a soul, which leads to an experience of these qualities. The non-physical soul is closely connected with each cell of the physical body. These qualities of the soul flow as spiritual energy to each cell and nourish them. The mind acts as a sieve (mesh) between this

spiritual energy and the body. When the mind creates negative thoughts, the sieve of the mind gets blocked thereby blocking the flow of this spiritual energy, which leads to disease. These negative thoughts attract toxins, viruses, bacteria, etc. towards cells of the diseased organ. The immune system also gets damaged which leads to disease. Positive thoughts have the reverse effect.
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Creating A Meditation Space Of Your Own The first step in your journey towards experiencing your true state of inner peace is dedicating a place or space in your home where you will practice your meditation regularly, even if it's just an armchair. Always use this chair, this space when you can. In this space, place two or three objects, which represent peace to you. Soft music, soft red light and lighting an incense stick ('agarbatti') can make the ambience soothing and relaxing. The walls could be adorned with white curtains to create a peaceful and purifying effect. After using this space for your practice of meditation for a few days, you will experience that the atmosphere of this space has elevated itself to a higher spiritual plane and this will aid your practice further.
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Time Management In reality, time is not a manageable commodity, it has no independent existence. In life there are only events, and events are what define how time passes, and that means that time management is in really event management. Most events in our life involve other people, which means time management is event management is people management. However we cannot manage or control other people! We can only manage our own response to other people. However, we do influence each other.
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Meditation Step 1 Sit in a comfortable and relaxed position. There is no need for a special position, but you need a balance between being too comfortable (in which case it is easy to fall asleep) or too rigid (in this case it is possible that you will begin to feel tense, physically and mentally). Keep the eyes

open a little as this helps; to stay awake; gently concentrate on the third eye. Tomorrow we shall explain the next step of meditation.
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Meditation (cont.) Step 2 Concentrate your attention on the center of the forehead. Visualize a point of energy. This point of light is the soul. Now focus on the thoughts: "I am a soul, a spiritual being, working within this physical body, my material instrument, but I am not this body. I truly am this point of spiritual energy. I make use of these sense organs (eyes, ears, mouth, hands, etc.) to perform actions. I am a point of energy that is eternal (cannot be created or destroyed) and ultimately beyond time, sound and nature." Tomorrow we shall explain the next step of meditation.
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Meditation (cont.) Step 3 Take your thoughts deeper into your inner world. Discover and begin to experience your original strength of peace. Focus on the thoughts: "My original strength and original quality is peace." Ask yourself "What is peace?" When we examine what it is, then this understanding makes it easy for concentration to take place. If we do not exercise this word in our mind and intellect, it cannot be absorbed by the soul. Otherwise, we know of the idea of peace but it remains just an intellectual idea, rather than a personal reality or experience.
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Anger Management For some time therapists have believed that anger is OK - in fact, many therapists still believe that it's good to get angry once in a while. Around fifteen years ago in Japan it was discovered that around 10,000 executives were dying every year from overwork (Karoshi) and they traced the cause to excessive, but suppressed, anger. So they created 'anger rooms' in the basements of their office blocks, padded the walls and put a baseball bat in the room. They told executives, that if they felt anger coming on they should go to the room and just hit the walls with

the bat as hard, and as much, as they wanted in order to get the anger out of their system. Two years later they measured the results. The amount of anger had increased. Why? After much head scratching (thinking) they eventually realized that people who were going to the rooms regularly were practicing getting angry and simply reinforcing the habit. The message - don't suppress, don't repress and don't express your anger - transform it.
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Self Empowerment Our internal strengths create the foundation on which we make our decisions in life, how we relate to others and how we understand ourselves. For most people they are understood but never made very conscious. They lie below the surface and are not openly talked about. Bringing them into our conscious understanding enhances our process of self empowerment. To realize and review your strengths, sit comfortably in a pleasant atmosphere and answer silently the following questions: A. Look back into the past and remember the times when you experienced your greatest successes. List the unique talents or strengths, which you made, use of at those times. B. List the specific features, which you admire in yourself. C. If you were to take the opinion of your family, friends and colleagues, what strengths would they say that you possessed? D. List your most valuable assets. E. Now examine your answers and summarize. What are your main strengths?
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Positive Reflection For The Day The world in which we are now living is known as the physical or corporeal world, because all living beings here have a physical, corporeal form. Here 'time', 'space', 'history' and 'geography' are important parameters of existence; here the laws of science apply. It is a world of ex-pression and experience. Beyond the physical world of action lies an infinite, timeless dimension of complete stillness, silence and peace. This is the original home of all souls, the incorporeal world ('paramdham' or 'shantidham'), a soft golden red light world where we once resided in a state of total belongingness, peace and bliss. Experiencing this 'supreme region' of

highest consciousness in meditation recharges the soul, empowering it with the strength to play its part in the physical world with peace and clarity.
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Relaxed Breathing This simple meditative breathing exercise will help you re-establish calm breathing. It is a good first-aid exercise to see you through difficult emotional situations. 1. Sit or recline in a quiet room with your eyes closed. Visualize your thoughts as a mass of bubbles. Exhale slowly through your mouth. As you do so, imagine all these thought bubbles being blown away. You will already begin to feel more relaxed. 2. Now re-direct your entire attention to your nostrils. Breathe in and out through your nose, and as you do so visualize the air passing through the nostrils at your command. 3. If your mind starts to wander, don't give up. Simply re-focus your attention on your nostrils and try to let the sensation of breathing fill your consciousness. 4. Practice this exercise for as long as is comfortable. Repeat it daily until you feel yourself breathing naturally.
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Stress Management Standing Back, Observing and Steering Standing Back : We can do this individually or as a team, when stressful situations occur. We may take a few minutes to stand back mentally and physically from the situation or scene. Observing : The next step is to re-view the situation, as if we are an onlooker or a detached observer. Being as silent as possible, we can ask ourselves if the thoughts we are having are the ones we wish to keep, if they are going where we would choose them to. Steering : In the resulting silence, it is possible to steer (change direction) our thinking to where we want it to be; perhaps to personal affirmations (positive thoughts) we use to calm us. The affirmations can

be: 'I am aware of myself as calm and peaceful' or, '….as happy and content', etc. This technique changes our attitudes and feelings, which influences positively the situation as well as how others respond.
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Relaxation It seems that the stress, which comes with modern living, inhabits all corners of our consciousness and all areas of our lives. Many people consider being able to relax an achievement in itself. Making meditation a natural part of our life, with its practical benefits, is the deepest form of relaxation. While the deepest levels of soul-consciousness mean our thoughts are slow and peaceful, the secret of staying relaxed in the practical situations of everyday life is to ensure that our mind is always filled with positive and soul-conscious thoughts and free from negative and waste thoughts. Tomorrow we shall explain the various types of thoughts that we create in the entire day.
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Relaxation The art of relaxation does not lie in any physical exercises or postures but in the posture of our minds. Essentially there are five qualities of thoughts, which we can create: Necessary thoughts, such as, "I must not forget to go to the market today", or "I have to collect the children from school at 4 pm." Waste thoughts, which include thinking too much about the past, worrying about things that might not happen (future), and thoughts about others that spill out as gossip. Negative thoughts, which include feelings of anger, fear, ego, greed, doubt, sadness, regret and unease. Negative thoughts make us lazy and drain our energy. Positive thoughts, which are affirmative and focused, carrying only the best intentions for ourselves and for others.

Soul-conscious thoughts arise from the truth of who and what we are, and require the effort of remembering and gently reminding ourselves that we are eternal souls and our real nature is peaceful and loving. When we restore our awareness of the self as a soul, it allows us to clearly see and release any negative or waste thoughts and it helps us experience true relaxation of the mind.
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Self Management One of the deepest patterns, which we all learn to create within ourselves, is to blame others for what and how we feel. Each and every time we point the mental and emotional finger and blame another person or situation, however subtly, we give our power away. Selfresponsibility is the first principle of self-management. Once we learn not to blame others for how we feel or whatever happens to us we only need be careful we don't turn and point the finger at ourselves. No one is to blame but I am responsible. There are three essential steps if you wish to empower yourself. Step one is to know who and what you are. Step two is the acceptance of complete self-responsibility. Step three is to break the deepest patterns which we all learn in some form or other, that of self-rejection and self-blame.
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Virtues / Values Take one of the following virtues or values per day and spend five minutes thinking about its meaning and its application during the day. Harmony Forgiveness Trust Flexibility Courage Gentleness Freedom Understanding Benevolence Patience Enthusiasm Tolerance Serenity

Co-operation Generosity Humility
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Time Management The one who works in coordination with others is the one who can fulfill responsibilities well. Responsibilities can be fulfilled well when there is the recognition that each one can contribute something to the task. It is also essential to create a cooperative rather than a competitive environment. Then there would be no feeling of superiority or inferiority in anyone. When we are responsible to complete some task, we need to involve all the people who can help in it. When we do this we will find our task finishing faster. Also we would find that we would get the good wishes of all the people involved in the task.
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Meditation When you start meditating, the important thing is to be patient with yourself. Many people try to meditate but find it hard to sit still and quieten the mind. Our journeys to this point are very different and, as a result, we all have different personalities. Some take to meditation like a duck to water, but if you find it difficult getting started, be patient with yourself. For others, it can take weeks or sometimes months before they feel they are really beginning to practice and experience the benefits. The main thing is not to expect anything specific. Some people see light, others feel more peaceful and others feel more powerful and in control. Never compare your experience with others.
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Anger Management There are some false ideas about anger that we have acquired, which we use to justify and nourish our anger: 1. I do not get angry. The actions of others make me so. Fact: At all times, and in all places you and only you are the creator of your thoughts and feelings and are completely responsible for them, not anyone else. Tip For Transformation: The regular practice of meditation empowers

you to become the ruler of your mind, intellect and thoughts. 2. I need to use anger to motivate others. Fact: Trust and respect, the foundations of any relationship, at home or in the office, are never built by anger. In the long term, angry outbursts damage any leadership qualities you may have. Anger kills motivation within oneself and will likely negatively influence others' motivation. Tip For Transformation: Meditation helps you practice acceptance and respect for others as they are.
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Beyond Your Senses Find yourself a quiet space and time when you know there won't be any interruptions. Sit down quietly and observe your senses. What can you see, hear, smell, feel and taste? Now, one by one, withdraw your consciousness from these senses. Imagine that you are in a world with no colour, no sound, no fragrances, no sensations and no tastes. You are just a star like point of conscient energy situated at the centre of the forehead radiating rays of peace, love and joy to the world around you. Do this exercise slowly: firstly, with conscious awareness and then detaching yourself and finally bringing your awareness back to your senses. Record your experience.
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Meditation Meditation is the process in which a practitioner emerges the consciousness of being an incorporeal (non-physical) soul, or a point of spiritual energy, located between the two eyebrows with an identity separate from the physical body and connects with the Supreme Soul, who is also incorporeal (non-physical) or a point of spiritual energy but an ocean of the seven virtues - peace, bliss, love, joy, purity, knowledge, and power. By performing this practice in the early morning hours, the time which is called "Brahmamurta" or "Amrit Vela" (Sweet Nectar Time), over a period the practitioner absorbs these virtues in himself, which he uses to perform his daily actions successfully.
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Focused Thinking

Only when we focus our energies can we expect results from our efforts. Focus comes from an acute awareness of "now or never", that the opportunity only presents itself in a fraction of a second and that we have to remain very alert to catch it. Focus means to be well aware of which direction we want to move in, but very often we have not even considered that when we start acting. By first deciding the direction, and having thought through what you want to achieve in the end, you are then able to pick out just a few of the actions, those that support that aim. You will then find that the effect is much greater with less expenditure. An analogy in this regard is the suns rays, when you focus them through a magnifying glass they generate intense heat energy. Similarly when we focus our energies on a clear purpose, our life's activities become filled with power.
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Positive Reflection For The Day When we think of sharing, we sometimes wonder if it is really beneficial. Normally the belief is that when we share any thing or resource, we find ourselves a little poorer with that resource. So we do not want to consistently share, which is believed, will bring benefit only to the other person. When we share inner resources like happiness, peace, love etc. we are enriched. Every time we give, we not only get back from others but also experience that quality ourselves. When we share our physical resources too, it is our own experience, which is important than the outcome. That means, I enjoy giving itself rather than expect appreciation (which may or may not come!)
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Positive Reflection For The Day By constantly checking our thoughts and switching from being critical to being accepting, affirmative or appreciative, we can change wasteful thoughts to valuable ones. The following list of questions may help us to do this: 1. What qualities have I exhibited today while talking with others? 2. What quality thoughts have I had today about others?

3. What qualities have I shown in my actions? 4. What qualities do I still need to develop?
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Happiness When negative feelings and emotions come to disturb your happiness, what do you do? First - understand these feelings will come. They come from the past. You stored them up in your subconscious yesterday, last year, when you were a child. And they have to come out. Second – don't fight or struggle with them. Just watch them, observe them, accept them, but don't identify with them, they will pass with just as easily as clouds roll across the sky. And if you do that, eventually that emotion will subside and dissolve. In fact, it will have been healed. Negative feelings (emotions) come because you thought or did something negative in the past, stored the feelings, and here they are, disturbing your happiness now. Question: What are the most common negative feelings, which you seem to have these days? Reflection: Imagine yourself welcoming the feelings, accepting them and allowing them to come and go. Action: What would be the two positive feelings you would like to generate the most?

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Finding Contentment A simple definition of contentment is "Wherever you are is wherever you are meant to be, whatever you are doing is whatever you are meant to be doing, and whatever everyone else is doing is what they are meant to be doing." To experience constant contentment, we need to become aware of all the things that make us discontent and free ourselves from those things (ideas, opinions, objects, people) - not reject them, but a detachment from them that restores our inner freedom. This is accompanied by the experience of a deep, inner awareness of satisfaction and stillness, without dependency on anything outside ourselves.

It is highly unlikely that we will arrive at this deep state of peace very soon - though we may touch it temporarily. It is only by cultivating the understanding that everything is the way it is meant to be at every moment, both outside our minds and inside our minds, that we move closer to being contented.
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Anger Management And Prevention Step One – Never struggle with your anger. Don't fight it, or resist it, in any way. That only either strengthens it, or suppresses it until another day. So face it and accept its presence. Step Two – As soon as possible, simply observe it. In the act of observation all emotion must die. Why? Because you are standing back from it within your consciousness in order to observe it. And as you stand back within your consciousness you are withdrawing your life giving energy from it. Step Three – Through the practice of meditation, return to your centre, that means the centre of your consciousness, the centre of your self. At the centre you will find inner peace, and that peace is your power. At the centre of yourself you will find your love, and that love, when you give it to yourself and others, is the healing balm of forgiveness.
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Positive Reflection For The Day The one whose vision is clear on the destination is the one who is successful. While moving towards my destination, I tend to get distracted with even the little things that happen. Even a small negative or positive incident is enough to distract my thoughts from my destination. I am sometimes so busy with such things that my vision moves away from my destination and I stop moving forward. I need to first clarify my goal. Once I have done this, I need to take care that my vision is focused on it. Even when situations come by, trying to distract me I need to remind myself that these are only side-scenes which are not important for me. It is more important to keep my energies focused towards the goal.
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Self Esteem When we spend time watching others its too easy to become a little envious (jealous), to want what they have, to aspire to be what they are. Some say it's good to aspire to be like someone, achieve what someone else has achieved and then, when you get there you will be happy. But it's impossible. We want the lives of others, the achievements of others, the prestige of others, and in the wanting we will find the threads of discontentment, fear of possible failure, envy and jealousy. We cannot be someone else. We can only 'be ourself' and can only play our own assigned role. Question: Who is it in your life that you envy or would most like to be like or attain what they have attained? Reflection: What sort of feelings/emotions come up when you are watching them or thinking about them? Action: What will you/can you do to free yourself from aspiring to be someone else?
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Influencing The Atmosphere Thoughts are very powerful. It is thought power that creates an atmosphere in my home or office. The atmosphere may or may not be uplifting depending on the thoughts of those present at home or in the office. If I can control my mind and develop its positive power, I can influence rather than be influenced by the atmosphere around me. My dependence on others and physical things will decrease. I will gain contentment, and within that contentment there will be great strength. Then nothing will be experienced as difficult. The question of wanting to drop out of the system or escape does not arise because, although I remain within society, in my thoughts I am beyond its influence.
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From Peaceless to Peaceful Moments Think for a few moments and write down three situations when you normally lack or lose your peace (become angry) during the course of the day. 1.

2. 3. Now perform this simple exercise. Use the term "Om Shanti" to mentally invoke and experience your inner peace in each of these situations. Experience the meaning of the words "Om Shanti" (I am a soul and my original nature is peace). At the end of the day, note down what difference it made to the interactions (situations).
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Self-Introspection Meditate on the symbol of a tree and think about its meaning. Visualize the growth of the tree of life from a seed to sapling to a mature tree. Now label the various parts of the tree (roots, trunk, branches, etc.) with what you think are the specific spiritual qualities which emerge from within the soul at different stages/phases of its journey through the time of the drama of life on earth. In the above exercise, you could identify the roots of the tree with your childhood when qualities like carefreeness, innocence, obedience, etc. emerge from within the soul; the trunk could represent your youth when qualities like courage, determination, cheerfulness, etc. emerge; the branches could symbolize your midlife when qualities like adaptability, tolerance, co-operation, etc. emerge; and the leaves could be a symbol for old age, during which qualities like contentment, humility, forgiveness, etc. emerge from within the soul.
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Effect of Food On The Mind All foods have their own subtle vibrations or energy levels. Food feeds more than the stomach; it not only affects the working of the body but its subtle energy influences the mind. Consumption of food allows the energy levels to influence our system, for better or worse. Experimenting with the effects of different foods, three categories were defined corresponding to the particular energy that existed in them. The first is 'Sattvik' or sentient food – this energy force is characterized by purity, self-awareness, love, peace and joy. This category of food

includes fruits, vegetables, beans, nuts, grains, milk and dairy products. It helps our emotions and mind to remain in a stable and peaceful state. This in turn affects our thoughts, attitudes and behaviour. (To be continued tomorrow .... )
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Effect of Food On The Mind (cont.) Three categories of foods are defined corresponding to the particular energy that exists in them. The first is 'Sattvik' or sentient food (explained yesterday). The second group is 'Rajasik' or mutative food - it contains a mutative energy of restlessness, constant movement or change. When this force is predominant, the mind and body become agitated and nervous, unable to calm down and relax. These foods include caffeinated drinks such as coffee and many teas, hot spices, fermented foods and some medicinal drugs. The third group is 'Tamasik' or static food - this has a static force of dullness, inertia, intoxication, attraction towards sensuality, decay and death. Death occurs when the other two energies (sentient and mutative) are spent and the static force is solely dominant. Static foods include meat, fish, eggs, alcohol, mushrooms, onions and garlic.
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Positive Reflection For The Day Every day provides us with a rich resource of material and experiences, which we can use to empower and expand our own creative capacity as well, learn about ourselves. I. Write a poem (day one and four) Based on your day today II. Write a short story (day two and five) Based on three people you encountered today

III. Draw a picture (day three and six) Illustrate your experience of today.
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Motivation If we use something other than our self to motivate our self, or allow anything outside our self to motivate us then we are not masters of our own life. If we are the master of our thoughts and feelings then we are the primary motivators of our self and everything in our life. Most of us have learned to be motivated by external factors while a few have discovered that the deepest motivators are internal. We can consciously use our values, our thoughts, memories of yesterday to motivate us. However the deepest motivator for any human being is a clear sense of meaning and purpose. This can only arise when we know who we are, where we are and what we have at the deepest level. Spiritual intelligence is based on a true sense of self as soul, not body. Only in this state of self-awareness are we able to understand the true meaning of things/events/circumstances and only then are we able to see our purpose and motivate ourselves.
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Meditation Learning to Meditate If we do not exercise or use the muscles of our legs for a long time, it will be difficult to use them to walk. This is what has happened to the human soul. The legs of the mind and the intellect have not been exercised spiritually for a long time and so they have become unhealthy: there is no permanent peace, happiness or contentment. We have exercised ourselves intellectually by analyzing, discussing and accumulating information, but the soul has remained underdeveloped and undernourished. So, meditation is that spiritual exercise which revives the original qualities of the human soul, bringing them back into our awareness.
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Self Management

In order to manage our roles, responsibilities and relationships we need resources. Our resources are our energies, and we have three levels of energy, or sources of resources – physical, mental and spiritual. Somewhere along the line we receive a little education in how to manage our physical energy in the form of diet, exercise, rest and relaxation, but no one tells us how to manage our mental and spiritual energies. In fact no one tells us what these energies are and how they work. The only way to manage these energies is to experiment and act on what information we receive. For example we may read that it is good to always perceive and think positively about ourselves, others and the world, regardless of what is unfolding in front of us. Nice theory, which we can remember with ease, but it has absolutely no value, unless we do it. And when we do it, we quickly see it is not easy, there are inner obstacles and habits to overcome and change. And to do that we must learn methods, practice those methods and increase our own transformation. The ideas, methods are the maps but action is the road. Ways to Stop Worrying and Start Living 1. Ask yourself that if what you worry about did happen what would you do next? Let's say you worry that you are going to lose your job. Take a moment to visualise what you would do next. What would be the next step, the step beyond the job you do now? See yourself taking that step with ease while enjoying and learning from the transition to a new chapter in your life. 2. Put all your worries on a piece of paper and then set fire to it Write down your worries on a blank sheet and then have a 'sacrificial fire ceremony' as you send your worries up in smoke. 3. See worry as paying interest on a debt that you have not yet incurred Watch how your worrying is draining you. The thoughts are sucking away your life energy. It's like a debt collector calling to collect on a debt you do not have. Stop paying of a non-existent debt.

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Positive Reflection For The Day

True determination is a combination of single-mindedness and flexibility. When there is determination we are sure of what we have to achieve and we surely move on in that direction. And when we do find obstacles coming our way we are able to take them in our stride and like a river we can forge our route towards the destination. Let us first take a thought right in the morning for the day. Throughout the day all we need to do is to keep reminding ourselves of the aim that we have taken in the morning and move on in the same direction till the end of the day. We need to just move on without stopping even if there are obstacles that come our way.
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Overcoming Obstacles As you see the world so the world will be for you. This is not a new wisdom. It simply means that if you see people or situations as obstacles in life then that is how you are creating them within your consciousness. In truth, the real obstacle is your own perception. To see an obstacle, which is to create an obstacle, is something you do when the way to what you want appears to be blocked. Realization: Realize that obstacles do not come to obstruct, they come to instruct. In the process of overcoming our obstacles, we learn, create and practice new strategies to find a way round, over, under or through what we perceive as standing in our way. If we rise to that challenge we will be creative and learn much in the process.
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Spirtual Intelligence Q. What is the connection between Rational Intelligence, Emotional Intelligence and Spiritual Intelligence? A. There is a hierarchy of knowing. Lets say there were ten languages in the world. As you rise higher in the hierarchy of language the language above has built into it the language below. So if you learned the highest language first you would automatically understand all those below it. Similarly if you develop Spiritual Intelligence you will automatically become intuitively, emotionally, compassionately, rationally intelligent.

Q. Why can we not learn Spiritual Intelligence at college or university? A. Spiritual intelligence is not an academic subject. While a curriculum for Spiritual Intelligence could be laid out in a rational, logical way, it cannot be taught and studied in a rational, logical way. There is no set system for its development. The development of spiritual intelligence is not a brain washing, it is an unwashing, a kind of internal 'clean up' or detoxification of your consciousness.
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Restoring Your Sleep Cycle Making sure that we get the right amount of sleep is no less important than eating when we are hungry and drinking when we are thirsty. This exercise will help you to find and correct your sleeping cycle, which you can then follow as a programme for health and well-being. 1. Mentally prepare yourself for sleep. Register the fact that between now and the moment you go off to sleep, nothing can disturb your calm thoughts. 2. Go to bed when a little tired. Make a note of the time. Listen to gentle music, read a peaceful book or meditate just before sleep. Don't set your alarm: instead sleep until you wake up naturally. Make a note of the time when you become fully awake. How long did you sleep? 3. Repeat this exercise for as many nights as it takes for the pattern of your sleeping and waking to become somewhat regular. This is your natural and most restful sleep cycle. 4. Try to wake less abruptly - for example, you could ask your partner to wake you up gently; or you might consider an alarm clock that plays soft music.
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Surfacing Positive Thoughts As we become aware that thoughts are the seeds of our feelings, attitudes, beliefs, speech and actions, the importance of transforming

(changing) waste thoughts into positive ones becomes self-evident – changing our thoughts will change what we say, feel, think and do. On your own, consider what are the gains or benefits of this transformation (change) on: 1. Your body or physical health 2. Your mind or mental health 3. Your relationships or social health 4. Your productiveness at work 5. Your spirit, faith or belief system
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Patient Participation In our fast changing world speed is of utmost importance and patience all too often flies out the window. But this need not be the case - we do not have to rush, we do not need to lose our calm and our ability to wait. But we do need to understand why we become impatient. Describe an experience (today or recently) when you were extremely impatient with someone? Why did you become impatient? What was the image in your mind, which generated the fear behind your impatience?
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Relaxation There are a number of simple things you can begin doing to take the rush, hurry and stress out of your life and restore a more natural and relaxed rhythm: 1. Press the Pause Button Plan 3-4 moments in your day in which you rest your body and mind for a couple of minutes. Try repeating a short and gentle affirmation like "I am very peaceful and relaxed". 2. Priorities Check your to do list every day and make sure there is atleast one activity that is active, creative and you genuinely love doing. 3. Gratitude Thank at least one person each day. This helps you reverse the habit of always wanting and taking into giving, which is much more relaxing and enjoyable, not to mention healthy.

4. Spiritual Knowledge Read one paragraph of spiritual knowledge every morning. Then reflect on what you have read for one minute. 5. Exercise Plan atleast one physical exercise or posture everyday.
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Positive Reflection For The Day The one way to change others is to deal with them with love. When you have love for others, you will have good wishes for them. Your desire to change them will then be for their good and not for your own selfishness. Others will quickly respond to your unselfish love and you'll find them changing. Think of one person you want to bring about a change in. Before you think of changing that person let there be a lot of love for that person in your mind. Also make sure the change you want in the other person is for his own good and not for your own selfish reason.
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Spiritual Vision A spiritual vision in the context of our relationships means we see the highest spiritual qualities in others despite what they say or do. This is difficult until we are able to see the same in ourselves. This simple exercise is a beginning. Write down the names of three people you know (family, friend, colleague) and then three positive qualities that you see in each of them. Now imagine they are doing the same with you - what would they write down for you - write down a few positive qualities you think they would see in you. Regularly affirm your spiritual qualities, which they generate. The more you learn to see them within yourself, the more you will see and appreciate them in others.
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From Role Consciousness To Soul Consciousness

List the main roles that you play in your life today either at your workplace or at home or otherwise. Then rank them in order of importance. Which of these roles do you find most challenging and why? How do you think the practice of meditation may eventually help you to play that role more effectively?
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Anger Management There are some false notions about anger that we have acquired, which we use to justify and nourish our anger: 1. I have no choice but to get angry. Fact: You do not know how to understand, manage and choose your feelings, especially when something happens that you do not like. Tip For Transformation: Meditation increases your self-awareness. It makes you realize the beliefs that you possess and that possess you and enables you to see and make your choices much more clearly. 2. Anger gives me a surge of positive energy. Fact: Anger temporarily heightens your attention and alertness. But it results in mental and emotional exhaustion and over time will end in burnout. However it is the 'hit' of adrenaline that you have become addicted to which also makes you believe that a bit of anger is good. Tip For Transformation: Every time you become angry visualize a white sail on a calm sea and a gentle, cool, breeze blowing against your face.
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Self-Empowerment To empower the self we need to realize and review our weaknesses or those aspects of life that are holding us back in some way and/or are causing us some sorrow or discomfort. The next step is to use techniques of meditation to remove these weaknesses.

To know your weaknesses, perform the following exercise: A. Remember the darker times in your life, when you experienced failure. What was the common weakness present in your behaviour at those times? B. What are the negative or destructive trends in your behaviour because of which you or others experience pain or sorrow? C. Sometimes certain traits or behaviour of others can arouse a negative response in us. What is that negative response? D. What are you most frightened of? E. Now review your answers and summarize. What are your three main weaknesses?
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Meditation And Health Each virtue of the self or soul is specially required for nourishing and empowering one human body system. The virtue of peace is responsible for sustaining the respiratory system, joy for the gastrointestinal system, love for the circulatory system, bliss for the endocrine system, knowledge for the brain and nervous system, purity for the immune system and the five senses and power for the muscular and skeletal systems. Each one of us has at least one body system, which is most susceptible to disease. When our mind is under the influence of stressful emotions, there is a decrease in the flow, from the soul to this body system, of that virtue which is required by it for its upbringing, which leads to the development of disease in this system over a period of time e.g. when an individual with a weak respiratory system is in a negative state of mind, there is a decrease in the flow of peace to the respiratory system which in turn can lead to a disorder like asthma.
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Positive Reflection For The Day The power of silence can bring peace to any situation. The instruments for the power of silence are pure thoughts and pure feelings. We can give others an experience with the power of our silence. When we understand and experience the power of silence we will become more

powerful. We will then be able to experience peace that will naturally spread to others too. When we have to correct someone in any situation we first need to remind ourselves that words will not work but silence based on pure feelings and love will surely work. When we accept the person as he is with love we will be able to bring about a change in him.
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Meditation In Action 1. At different times within your daily routine of action, practice going beyond sound in one second. Stop, pack up all your thoughts and spend a couple of minutes in silence. This is a really powerful way to strengthen the mind and the intellect. After a few minutes, return to the world of sound with the reinforced awareness of being an incorporeal (non-physical) soul, an actor and the body, your corporeal (physical) costume or instrument. 2. Practice seeing all those who come into contact with you as souls, tiny sparkling points of consciousness, whose inherent virtues are peace, bliss, love, joy, power, etc.. In this way the soul is not pulled by the others' imperfections, and will avoid any negative interactions with anyone.
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Re-discovering Internal Strengths Make a short list of your truest internal strengths, which you believe you possess but do not use in your practical life. Ask yourself whether any of these strengths can be used to remove unnecessary stresses, tensions or contradictions in your practical life? Now determine that you will bring these strengths into practice at your workplace and at home - where everyone will see the use you are making of them. Believe in these ideas as symbols of your essential character, rather than thinking of them as separate from yourself. Using this hidden wealth of your strengths in your practical life will help you realise your

complete potential and fulfill your goals in your personal as well as professional life.
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Positive Reflection For The Day Proof of seeing the best in others is shown when we naturally thank and praise rather than criticize those with whom we interact at home or at the workplace on a daily basis. Keep a percentage wise record of your progress in this area, for a period of one week for the following points: 1. Name of person and relationship 2. How did I thank or praise him/her? 3. What was this person's response? Remember that although you may be constantly positive with others, constantly seeing their original spiritual virtues, it may take time for them to do the same.
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Restoring Freedom There is nothing more certain in life than the eventual loss of whatever you become attached to. If you cannot yet be detached then you can prepare for the moment the universe will come to take away your attachments. This is also a moment of freedom, although we do not appreciate it until after the event. Make a list of all the things (ideas, objects, people, circumstances etc), which you are attached to. Take one item at a time and complete the following statement: If the universe took away/changed/or altered (insert attachment)...............................then my response would be as follows. I would feel....................................... and I would (what would you do)..................

True Potential

The potential of a good team is buried in the people that make up the team. It will emerge as a combination of talent, skills and character. It will be seen and felt in the quality of communication as the team rises to the challenge of fulfilling its purpose. Similarly, your potential is buried within, but in order to allow it to emerge you will need to stop putting blocks and barriers in its way. While talents may be evident, and skills can be learned, both will be fine tuned with practice from 'outside in'. The deepest potential of any human being is spiritual in nature, and it comes from 'inside out'. The regular practice of meditation helps us in harnessing our true inner potential.

Self Esteem The rebuilding of 'real' self-esteem is an inner process of selfrealization, self-knowledge and self-awareness. We need to spend sometime seeing our own inner qualities and appreciating them, and most importantly expressing them for the benefit of others. In this way we gradually come to know our own true beauty. Are you ready to rediscover what is already there? Question: Imagine five people in your life were asked to identify a specific positive quality/trait within you. List the five different qualities, which you think they would see in you. Reflection: Now spend a few minutes with each of these qualities/traits and visualize yourself expressing them in your life.
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Positive Reflection For The Day The most powerful anchor on our potential to soar high in life is the past. The past consists of our experience, learned beliefs and all our mistakes. Life cannot truly begin until we are able to say goodbye to yesterday at will. Like a filing cabinet, the past is a resource of information for learning, but it is not a place to live. When you go to work do you spend your day in the filing cabinet? How often will you/did you live in the past today? Say goodbye and make it final. Saying farewell to

yesterday, last month and last year is the sign of a person who wants to live for today and is truly alive to all the possibilities of 'the moment', while fully aware that all they think, say and do right now, creates tomorrow.
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One Thought One Feeling Create a positive thought about yourself. For example - "I am a peaceful being" or "I am a loving soul" or "I am filled with constant contentment". Now find an object, associate the object with the thought and meditate on both together. Allow the object to open and deepen the thought and the feelings, which may come with it. Use different objects with different thoughts. For example "I am peace" ..... and .... a tea cup! I imagine filling the cup, not with water but with liquid peace... It fills to overflowing... Spilling peace is not a problem for I have an unlimited amount of peacefulness to pour... I hand the cup to someone I know who is having difficulty with stress... I see them drink from the cup and smile... Already they are feeling more relaxed...
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Self Awareness The soul is a small point of pure, spiritual light, which is conscious, and self-aware, whose eternal and true nature is peaceful and full of love. Located above and behind the eyes, we receive information about the world through the five senses of our body and the brain. If you find this hard to understand, just ask yourself quite naturally, "Where do I do my thinking?" The chances are that, if asked to point to where your thinking takes place, you would point to an area somewhere in the middle of your forehead. The brain is like your computer and you (the soul) are the operator. This awareness of your self as soul does not diminish (decrease) the value of your brain and body in any way. It simply corrects your relationship with them.

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Meditation And Visualization The Supreme Being is the seed of all human souls. He has the same form as the soul, a subtle, infinitesimal, point of light. The only difference is in the qualities that he radiates. He is an Ocean of peace, joy, love, bliss, knowledge, purity, power, etc. In the practice of meditation, the soul, using its thought power and power of visualization links its mind to this Supreme Energy and spiritually charges itself with all the divine virtues that he is a source of. Knowing the Supreme Being's form and attributes, we can bring that image onto the screen of our mind and begin immediately to experience his qualities and powers by associating them with that beautiful form.
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Reflect, Reveal, Resolve and Relax It is likely that each day usually has a number of minor and perhaps major anxious moments. We tend to accept those moments as a part of normal life and do little to understand and resolve them. Little moments eventually grow into big moments and suddenly we are in crisis. By responding honestly to the questions you see here you will gain insight into whatever the situation is and as a result begin to see possible ways to resolve. Questions What was your most stressful moment today? What do you think was the cause of your stress? Were there any emotions present? Describe those emotions. Why do you think you responded in this way?
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Empowering The Self Lets imagine you know who and what you truly are – an eternal soul, a spiritual being that is unlimited and infinite. If this is true of you it is therefore likely to be true of everyone else around you, though they may not be aware, just as once upon a time you were not aware! Now see them also as spiritual beings, as souls, as sources of peace and love, and you will stop building barriers, division and separation between you and them. As a result, you will gradually end your creation of fear

towards them. You will also cease to base your happiness on others meeting your hopes and expectations. This will free your self from all anger and hatred. With fear, anger and all sadness now gone your 'power drains' are closed and your mental energy will gradually increase and stabilize. Question: Why does fear and anger drain and not empower? Reflection: Imagine the person with whom you have the most conflict today as simply a spiritual being like yourself, beyond the labels of name gender, form and position. When you see them like this what difference would it make to how you think, feel and act towards them? Action: What can you do differently tomorrow which gives ex-pression to your new perception of others?
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Positive Reflection For The Day True humility comes from self-respect. When we are full and in our state of self-respect, we will be able to remain humble in all situations. When there is no self-respect, any comments or criticism hurts the ego and we tend to lose our humility. When I find myself getting affected by criticism, I need to check whether I am sure of what I'm doing. Let me look within myself and see what specialties I have that I can use in my daily life. So when I increase my own confidence in this way and do everything with this confidence, I'll be humble.

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Positive Thinking Try to think one pure thought every day. I am what I think. The mind is constantly occupied in the thought process, and it is virtually impossible to have a vacant (empty) yet alive mind. Without doubt, my entire world has been created by my thoughts. Sometimes the results of these thoughts are manifested immediately and sometimes results take a longer period to come into the practical. However, the fact remains that thoughts, when given constant energy

and attention, will come into practical. They are the basis for all my actions.
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Meditation Meditation is perhaps the most important tool to develop our intellectual skills. It produces a wide range of effects on the mind, such as improved capacity to concentrate and increased clarity of thinking, which, in turn, simplify decision-making. It also improves health and general well being, reducing anxiety, stress, pain and depressive or obsessive thoughts. It is useful in clearing the mind at the end of the day, for relaxing and improving sleep. It is not necessary to attempt to blank or suppress the mind in meditation. Alternatively, the creation of positive thoughts is encouraged in such a way so as to tap our natural power to think.
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Positive Reflection For The Day Detachment brings the power of realization, which enables recognition of one's mistakes. Detachment means to be detached from our old ways of thinking and habits. When we are detached, we have the power of realization, which enables us to correct our mistakes without giving excuses. If not we'll just continue to prove to ourselves and to others that we are right even if we are not. When someone points at our mistake, it is good to get detached from our old nature and ask ourselves if there is anything that we can do to correct ourselves. When we are able to do this we can learn and continue to improve ourselves with every criticism that comes our way.
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Happiness
Most of the happiness in life today is UP happiness, and is closely followed by DOWN sorrow. UP happiness is usually influenced by and dependent on something outside ourselves – a person, an event or a substance. It's always followed by a DOWN sorrow. And that's why UP happiness is not real happiness. Its just stimulation. It's not true

happiness, it's artificially induced, which means it can't last, it has no staying power. Very few people have found true, stable, lasting happiness, which is why most of us live lives of UPS and DOWNS! You can choose to keep bouncing from UP to DOWN by saying that it's normal. And that's fine, because it's your choice. But watch carefully if you do make this choice – the DOWNS gradually become more frequent, deeper and longer, and the UPS become shorter and shallower. The other option is incredibly simple, possibly too simple if you are so used to roller coaster happiness. The regular practice of meditation helps you become content with whatever you are feeling at any given moment and with the way things are outside and around you. If you keep choosing this contentment with what is, you will begin to experience real happiness, an inner happiness that has an enduring strength and stability. It is not a boring happiness it is a nourishing happiness.

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Meditation - What The Scientists Say .... * Scientists used to believe connections among brain cells were fixed early in life and did not change in adulthood, but studies using brain imaging have shown that mental training through meditation can change brain circuits. It can also improve higher mental activity by increasing coordination between different brain areas. * Meditation can be an active rather than passive process. During the practice of meditation, brain areas dealing with input from the senses become less active, but other parts "light up" and the heart rate increases. * Meditation can free us from unhelpful tendencies, letting us see both our true inner nature and the reality of the world around us.
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Different Forms Of Anger Depending on our inherent belief system, past experiences and perceptions of the present situations we are in, anger takes different forms, which emerge in our consciousness and get reflected through our behaviour:

1. Irritation You create this when day-to-day events don't happen fast enough e.g. your flight gets delayed, you are made to wait in a queue, etc. 2. Frustration You create this when events don't occur as per your desires and expectations. 3. Grudge You create this when you believe that you have been wronged by someone in the past. 4. Resentment You create this towards those that you think have insulted or offended you or when you are jealous of someone. 5. Hatred You create this following your deep disapproval of another's actions. 6. Rage You create this following the build up of anger normally in response to others' actions, which you label as obstructive or invasive, e.g. road rage.
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Positive Reflection For The Day A fundamental principle of successful living is : Event + Response = Outcome. It may require some adjustments to our beliefs and changes to our daily behaviours. There are two kinds of outcomes. 'External outcomes' are all our relationships today – the result of all our responses yesterday. And then there are 'internal outcomes' which are our levels of self-esteem and self-confidence today, the result of all our yesterdays. When we realise that we are not getting the outcomes or the results we want, what do we try to change in the above principle? Unfortunately it's the event. And the event is always in the past, and it usually involves other people, both of which we can never change (the past and other people). In order to change the outcomes we need to change our responses. By including a few minutes of reflection or relaxation in our daily routine, we can empower ourself to do that.
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Positive Reflection For The Day To be detached yet loving is to be mature. The lotus flower is both detached and loving. It is untouched by the dirt it is surrounded with

and is beautiful and loving at the same time. In the same way, whatever the situations or the people around us, maturity enables us to be untouched by their negativity. Then we will become the one who is loving too under all circumstances. When we are faced with a negative situation, instead of blaming the situation, maturity lies in working at our own inner strength. The problem could have been created by someone else, but we have to make effort in bringing about the solution. Then we will be able to make things better without having negative feelings towards anyone.
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Letting Go Of The Past The influence of the past on our personality, hopes and fears is complex, and difficult to trace. The past is by definition a collection of memories. It is also the journey on which we have picked up our lifeskills; accordingly we tend to believe that it will sustain and protect us. There are certainly great benefits in learning from our past mistakes. But excessive attachment to the past can threaten present fulfillment. Many of us are preoccupied with avoiding past disaster, even to the extent that we forget how to enjoy the present or how to hope for the future. e.g. If we have been badly hurt by someone in the past, we may allow this to damage our self-esteem. We become worried that the sorrow will recur, and project this negative consciousness into our current relationship, where it is reflected back at us. The relationship fails, which strengthens our belief in the past, and heightens negative feelings about the future.
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Erasing the Details The following visualization is designed to progressively free your awareness from everything that is not the essential self. It is not the intention to escape or avoid ourselves but an opportunity to be free of everything to which we surrender our awareness and our attention. The paradox within the exercise is simple, when you discriminate and detach from everything outside yourself you do not lose the world, it will always be there, but you regain yourself, which was also always there, but was lost in the world!

Sit comfortably... Visualize an eraser in your hand... Take the eraser and imagine yourself rubbing out the desk in your office... Then rub out the building, which holds your office... Erase your car... Then the surrounding streets and homes... Then be aware of everything outside your own home...rub it out... Then inside .. your bedroom, the kitchen, the lounge... Erase them all one by one... Until you are sitting in your chair floating in space... Now rub out the chair... Then look down and rub out your entire physical body and facial features... There is now nothing left...except you, a sparkling being of conscient energy...floating in empty space It's not that you are no longer... As you float there you are very aware of yourself, very focused on yourself, powerful, serene and quite content... ...just to be...
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Stress Management Often when faced with stress at work or at home, we can feel quite drained. Indeed, we may have noticed how certain individuals or particular situations are draining. We feel as if all our energy has been drawn out of us and it leaves us tired and exhausted. Although this sort of energy cannot be measured in the scientific sense, we can use the power of imagery to stop us feeling drained. E.g. we can visualize that we are encased in a sphere of golden light, so any negative feelings or energies cannot affect us. In a detached way, we can view what is happening and can act appropriately, but we are not touched by the stress. This method of using your power of visualization to create protective shields can be used in stressful situations e.g. before or during an important meeting.
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Innate Values and Acquired Values When we look at ourselves from outside we can only see the surface of what we have become. We can't see or perhaps cannot even imagine

the inner core, which, like in the example of the coconut, is the only part that really can sustain and nourish us. The shell serves as a protection but we certainly can't consume (eat) it. The core consists of inner or innate qualities (IQ's) such as peace, love, power, truth, happiness and so on. The shell is the ego which consists of aspects we have acquired through the course of our lives such as experiences, abilities, memories, learning, habits and beliefs – in short, all that is implicit (implied) when we say: 'I am so-and-so, from such-and-such an organization'. While we are limited to these acquired aspects, our true qualities remain inaccessible. Through deep reflection and meditation we can break the shell and activate our inner qualities from which our values are born.
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Positive Reflection For The Day Whether it's in the workplace or the more intimate (close) setting of family relationships, perhaps one of the greatest challenges today is developing the ability to say 'NO' for the right reason, at the right moment and in the right way. There are many reasons why we tend to say 'YES' when we know we should say 'NO'. These include the fear of offending (loss of approval), looking incapable (loss of face), avoiding an argument or confrontation (loss of temper) or even feeling guilty at not being there for someone (loss of relationship). When it comes to saying NO, time is not the real issue, it is self-esteem / self-respect. If they are intact they will govern both what you say so and how you say it. Saying NO reactively out of fear or resentment will only generate the same reaction in return. However an assertive and affirmative NO once made is never defended, explained or justified.

The Five Powers of a Focused Mind The power of perception allows us to see into things and truly understand them, with neither complication nor confusion. The power of mindfulness, by which we absorb ourselves into any action or thought without distraction or complication, further energizes

us by allowing the power of our mind to become concentrated, freeing us from frustration, stress and anger. The power of injection can permit us to energize others with our own positivity. As we help them to feel positive, good energy bounces back towards us to perpetuate (maintain) the positive cycle. The power of choice requires us to distinguish right from wrong, good from bad. Having done so, we can select our option, and at every moment choose to be positive. The power of inner energy can spur us on to new things, encourage us to change where we feel uncomfortable with ourselves and help us to enjoy life to the extreme. Remaining Relaxed During An Interview A state of relaxed alertness will yield optimum results in an interview or an important meeting. To relax, you need to defuse all sense of confrontation, instead see the meeting as a friendly fact finding exchange and an opportunity to talk quietly of your achievements. 1. Think of your interviewer as someone with whom, very soon, you might find that you have a great deal in common – perhaps not a friend, but someone you enjoy talking to. 2. If the questions become difficult, think of the Supreme Being in the form of a person who is spectrally in the room (visualization) – perhaps standing behind the interviewer. Imagine him as a friend urging you on, applauding your handling of the situation, willing you to succeed. 3. If the interviewer seems unfriendly, say to yourself: it is because he or she has difficulty with the situation. Respond calmly and pleasantly.
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Positive Reflection For The Day When you are constantly having love for everyone, you'll have no negativity. Your unselfish love will make you have only positive thoughts and you'll find yourself in constant happiness. Start your day with

thinking of all the people you come into contact with. Then take a thought in your mind that you have love for all of them. This thought will help you throughout the day. You'll find yourself accepting others as they are and having good wishes for them. Meditation And Health Visualization (For Heart Patients) The Supreme Soul is like a tuning fork that always vibrates with the frequency of all positive virtues. During the practice of meditation, I tune my consciousness towards this Supreme Energy. As a result my mind also picks up these positive harmonizing and health promoting frequencies. A heart patient could visualize and feel the following positive thoughts to treat himself: I am a soul, a golden star like energy situated between the eyebrows........ I gradually fly from the physical body to enter the incorporeal world, a world of soft golden-red light........ I am receiving the tranquilizing golden rays of love from the Supreme Being of Light, the ocean of love........ Remain submerged in this experience for a few minutes and then continue: Now I focus these rays on my heart region........ The positive vibrations of love have covered the complete area of my heart........ Undue stimulation of the special nerves responsible for increasing blood pressure is reducing........ Heart muscles are becoming relaxed and healthy........ Pressure on my blood vessels is reducing........ Coronary arteries are softening and the blockages in them are being removed........ Supply of oxygen to the heart is increasing........ Discomfort in the chest is receding........ Specific visualizations can help patients suffering from different

illnesses when combined with the conventional medicines.
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Meditation Instead of adopting this obvious bodily identification, identify yourself as a soul, a subtle star without any physical form and dimensions, a point source of light energy and consciousness. Whatever you do or say, it is you, the soul, who is performing that action through the body. The soul is like a driver and the body is the car. To be in complete control, the driver has to sit in the place where he has access to the controls and also can collect all the necessary information to make decisions. The soul is located in the centre of the forehead in the vicinity of the brain. The soul has innate, peaceful, positive qualities. In meditation create an awareness of yourself as a soul. This naturally leads to an experience of these peaceful, positive qualities. This is what is called 'soulconsciousness'. It is not just something to experience while in meditation alone, but also as we perform actions.

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Positive Reflection For The Day Responsibility is best fulfilled by the one who is detached. When one is attached to the task that he is responsible for it leads to worry, doubt and fear. This can have a crippling effect on decision-making and result in difficult situations. On the other hand, the one who is detached is the one who is able to see things clearly and so fulfill all responsibilities with lightness. When we have to take up some new responsibility we need to tell ourselves that we will do our best in fulfilling the responsibility. When we become detached from the result of the task we will find ourselves doing our best because there are no negative thoughts.

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Practical Benefits of Meditation The practical application and benefits of meditation show up in our interpersonal relationships. As our inner peace and positivity are restored by regular practice, we find it easier to resolve conflict, remain open, communicate honestly with others and ultimately be of help to others through the quality of the company we are able to give. There are also many physical benefits, which can result from the sustained practice of meditation. Meditation has a deeply relaxing and calming effect on the nervous system, balancing physical energies, allowing the body to function more effectively while improving its ability to heal itself. This can result in reduced blood pressure, an increase in vitality, better sleep patterns and greater pain control.

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Role Playing Good actors can play any role. They will play each role to the best of their ability, but will never actually think, "I am Romeo" or "I am Juliet". However involved they are with their roles, at the end of the performance, they will take off their costumes, drop the characteristics and traits of the role and resume their true identities. The following thoughts can help you break the habit of identifying with your roles: "Whatever role I, the soul, am required to play e.g. managing director at my workplace and husband or father at home, I maintain my true selfawareness, my true identity as a soul - a living, spiritual, eternal being. The body is simply my temporary, physical costume through which I can create and play as many roles as I wish."

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Meditation And World Transformation As a practitioner of Rajyoga meditation, one can become a spiritual lighthouse for the entire universe, a medium to radiate the divine virtues and powers that one gains through the link with the Supreme Soul who is the Supreme Spiritual Energy; to all other souls, through the power of thought and pure vibrations. Physical charities are limited by time and space, and can only reach a few people at a time. The subtle charities of virtues can benefit all souls, even those who are physically many miles away. One can even change the five elements of nature and the spiritual atmosphere. Tomorrow we shall explain a simple meditation commentary for world transformation.

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Meditation And World Transformation (cont.) Slowly read over and visualize the following thoughts one by one: I become aware of myself as a soul........ a point of light sitting on my throne between the eyebrows........ I picture my destination, a land of soft golden-red light........ On the wings of thought I fly there........ leaving the physical world behind........ Strong currents of spiritual light and might are emanating from me in all directions........ I watch from my sweet home the world below........ It is full of millions of tiny star like points of awareness, my brother souls........ I picture a meeting with the Supreme Being, a blissfully radiant being overflowing with energy........ Golden rays of complete purity, love and peace are flowing from the seed of the human world tree into me........ And through me, onto the whole world....... I am a seed of world benefit, the Lighthouse and Mighthouse......... This flow of positive spiritual energy washes away the tensions and sorrows of all the souls........

I feel these rays charging the atmosphere of the world with happiness, love and spiritual calm........ The elements are being purified and returning to their original pure state........ Remain in this experience for a few minutes. This exercise should be practiced in silence.

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Meditation And World Transformation (cont.) To become a world transformer, while performing actions, the following method can be practiced - when dealing with others, continually maintain the attitude of being a spiritual rose flower, spreading the fragrance of divine virtues through good vibrations and good wishes. When viewing others, look not at the eyes, but look at the point of light in the centre of the forehead whose virtues are peace, bliss, love, joy, power, etc., and remember that it is the eternal soul talking to the eternal soul, via the body.

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The Functioning Of The Mind And The Intellect The subconscious mind is the place where our habits, preferences and tendencies are stored. Every experience we have ever had is stored there. Our sub-conscious mind never stops, even when we are asleep, it is working away, filtering and sorting memories. Given stimulation from the outside world, the subconscious mind filters out the most relevant idea or thought and passes it to the mind for processing. The mind is for calculations, where ideas are processed and thoughts, emotions and feelings are created. The mind passes ideas and thoughts up to the intellect to decide on. The intellect judges and weighs the arguments for and against an idea and decides if it is to be put into action.

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Creating A Peaceful Workplace Ask yourself the question: "What would make my workplace or home a more peaceful place?" There are many ways in which you can do this, through your own behaviour and the way in which you organize your workplace or home. By functioning from an inner peaceful state and being a peaceful listener, you are able to create meaningful interactions with whom you work and stay. As well as creating a peaceful state within, it is important to bring a sense of peace into your surroundings. You can make positive changes in the outer environment, which might promote and reflect inner peace. They are not separate, as the 'outer' reflects the 'inner'. You can choose plants, pictures, colours, sounds and furnishings, which contribute to a sense of calm, peace and well-being. You can also do this by clearing noise and finding ways of creating a sense of openness or space at your workplace or home.

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Meditation Each day we all need to recharge our spiritual battery, otherwise the light of our consciousness becomes dim, thoughts become scattered, and decisions are filled with doubt. Power is available inside and outside. Inside us we have a spiritual centre, at the center of our consciousness, pure radiant spiritual light. This is what we are. However it is now blocked by our attachments, the record of all our life experiences and many negative beliefs and perceptions. Outside us we have the Supreme spirit, the source, the Supreme Being, invisible to our physical eyes but only one second away when we are able to quieten and focus our mind. Meditation connects us to both sources of power that's why meditation is the way to access the real vitamins and the minerals that the soul longs for. Sit quietly and connect your mind to each source and allow yourself to recharge.

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Anger Management (Visualization) Think of a person in your family or a colleague at work, who always manages to bring about emotions of anger inside you. Now visualize that you are sitting with him/her beside a peaceful lake. You are both talking peacefully about how you love to lead peaceful lives. Keep this thought and image in your mind daily for one week and mark your progress on a scale of 1-5 (1 being least successful) for the following points: Q1. Did I remain peaceful today? Q2. Did I interact peacefully with this person today? Q3. Did I see the quality of peace in this person today? If you scored less than 3 on a day for any of the points, are you able to identify what prevented you from achieving a higher score? Note down your experience of doing this exercise and bear your comments in mind as you continue to practice and monitor your own progress.
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Leadership The deepest and most important form of leadership today has little to do with leading the troops into battle, or leading the teams into the market place of competition, or even leading the nation or organisation. Leadership is the ability to help others see and know themselves, know their own values, and their value to others, and align their action with their values. It is called integrity, transparency, being egoless, humble, honest, caring, benevolent. In short, being 'a good human being'.
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Meditation For Experiencing Soul Consciousness Read over the following words slowly and silently. Using the power of visualization, aim to experience them in your mind:

I withdraw my attention away from the physical limbs and sense organs........ I focus on myself........

I am listening through these ears........ I am looking through these eyes........ This instrument of mine, the physical body, is a precious vehicle........ a valuable instrument, a medium........ But, that which is more valuable and more precious is the being making this instrument function........ Within this assembly of bones and muscles and amazing organs is a being of light........ In the centre of the forehead is a point of light …… I am this being of light........ I the being of light express myself through this body........ But the body is not I........ I am light........ I emanate rays of peace in all directions........ I become aware of the power within this point of light........ Within I the being of light is everything that I am and everything that I have........ Within my own being are my virtues, my powers, my talents........ In the awareness of who I am I radiate this light within........ and in the awareness of this inner light........ I hold my head held high in dignity........

Meditation And Health Given below is a meditation commentary can be used to heal the physical body. Think slowly and visualize side by side each positive thought given below before moving on: I sit quietly and turn inwards........ I visualize a pinpoint of light, a sparkling star, the source of pure energy that I am........ located in the center of my forehead........ In this awareness, white rays of the divine light of purity from me extend into my physical body in the form of a laser beam........ These vibrations of purity soothe, heal and energize my physical system........ The impurities, toxins and illnesses in the body are being washed away and thrown out from the extremities........ The body starts experiencing its original inner beauty........

It returns to a state of harmony, to a state of good health.......
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And Developing Spiritual Intelligence

Given below are a few methods, the regular practice of which will help you improve your spiritual intelligence quotient: A. Connecting There is a higher source of spiritual power and it is possible to connect with that source and empower oneself. This accelerates the developmental process increasing both the depth and breadth of our spiritual intelligence. Energy absorbed from the highest source is essential to clearing the inner noise and to focus our consciousness. B. Seeing Spiritual vision is learning to see only the best in others and by doing so empowering others to develop the best in themselves. Seeing is creating – how you see the 'other' is how you will create the other within you, which will be a reflection of how you see yourself at that moment.
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Positive Reflection For The Day As we activate our energy field (auric field that surrounds us) through conscious positive thought, we carry it with us wherever we go. Then we can positively influence those who come into contact with us at our workplace or at home. The positive vibrations influence those who interact within our auric field very powerfully and on an unlimited level. If you know somebody who might need a little bit of help, support or guidance experiment by going into silence and sending out your positive thought energy to him/her. As a first step, practice with the following positive thoughts: Let me adopt the consciousness of a conscient being of light, love and energy, situated at the centre of the forehead. Now I send a very powerful protective light to my workmate or to

my family. I surround them with that light ......

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Self Esteem The strength and stability of our self-esteem is tested when someone criticizes or insults us. If we are affected in any way, in other words we react in any way, it is a sign that our self-esteem is delicate. Because most of us are taught to base our self-esteem upon the opinion of others, we experience both a disturbance in our intellect and our power draining away. By remaining in a positive consciousness about our own qualities, we will not lose our inner stability, inner peace, power and ability to respond positively. Question: Which person's opinion do you think you are most sensitive to for how you feel about yourself? Reflection: Imagine listening to someone criticizing you, and yet you remain completely calm and in control, stable in the knowledge that you are unique and have found your inner strength and your personal power to be unaffected by others. Action: With whom, where and when can you practice this today?
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Traffic Control As days become busier in an increasingly busy world, here is a short, practical and empowering exercise which you can integrate into your daily lifestyle: At regular intervals throughout the day, stop whatever you are doing (if practical at that time) and withdraw your attention from everything around you. When you stop, bring your attention back to yourself and become aware of the heavy traffic of your thoughts passing through your mind. As you start to observe your thoughts they will naturally begin to slow down. Then just remember who you are - a peaceful and powerful soul, a being of life energy, the master of mind and body. A few minutes spent practicing this exercise regularly will enable you to

become relaxed and quickly regain concentration, focus and energy which you can then re-direct to whatever you were doing.
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Self Empowerment To empower and help others is to empower yourself. The most successful people in life are not go getters, they are 'go givers', they always hold out the hand of co-operation and ask, "How can I help you achieve your goals?" As they empower others with their encouragement, they empower themselves with their own energy and, in time, this is magnified by the blessings of others which come back in return. The one thing that kills this positive exchange of energy within our relationships is competition. Question: Write down all the advantages and then all the disadvantages of competition. Reflection: Reflect on the meaning of the words you used to answer the above e.g. if you wrote down 'competition creates progress' in the advantages column, what do you mean by progress? Action: Have a competitive conversation with someone tomorrow and then go and ask yourself if it was lastingly satisfying, empowering and fruitful?

Giving Up Revenge When we feel hurt by another person we feel the desire to take revenge. Even though we know it will not bring about a solution to the situation, or heal the relationship, we still want, and feel justified in wanting, and taking, revenge. The illusion behind the desire to hurt another with our anger is that they were the ones who hurt us. No they didn't. No one hurts us but we use others to hurt ourselves. When we blame others we conveniently avoid taking responsibility for our feelings and actions. So there is no need for anger. Question: When was the last time you thought someone had hurt you?

Reflection: How did you see the other person, how did you interpret their actions (i.e. what did you do with them in your mind that caused you anger)? Action: Imagine the situation happened again – how would you see the situation (interpret their actions) differently, so that you do not create anger in response?

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Anger Management And Prevention To get freedom from anger, you need to stop trying to control other people, events and the world in general and accept them exactly as they are at a particular moment. In the meantime, since most of us have learned and developed the deep habit of becoming angry regularly, given below is a stepwise method that, over a period of time, will help you manage and overcome anger completely. 1. Realization By increasing your self-realization, you will start to notice the anger in its initial stage, e.g. irritation is the first warning that there is a disturbance in your mind. When you do start to experience the irritation emerging, go to the next step. 2. Recognition Recognize the fact that you and only you are completely responsible for creating your irritation. Make sure not to become irritated at yourself for becoming irritated! (To be continued tomorrow …..)

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Anger Management And Prevention (cont.) 3. Acceptance Accept and welcome the irritation's presence, do not resist it, otherwise it will only become stronger and you are likely to suppress it. 4. Detachment

Now detach yourself from the emotion and just observe it. Remember, you are not your emotions. All emotions die under observation. You are the creator and it is your creation. Don't identify with the emotion. 5. Tune In The quietest place in a hurricane is at the centre of the storm. And so it is with the hurricane of emotion. The quietest place is at the centre, which is the heart of your own consciousness. The technique of Rajyoga meditation teaches you how to go there and connect with the Supreme Being and discover your inner peace and power. (To be continued tomorrow …..)
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Anger Management And Prevention (cont.) At the end of the day, check yourself as to how well you implemented these steps in real life situations to overcome your anger. You may not be able to go through all the steps right away, but for a particular situation, your thoughts while introspecting, could be: "This afternoon, I did experience a feeling of irritation arising inside me when Mr. Gupta visited me in my office, so I did realize the irritation. I recognized and took responsibility for it, and did not project it on to him. But instead of accepting the presence of the irritation, I began to oppose and thereby suppress it. As a result it worsened by the evening. So tomorrow I will work more on the third step i.e. Acceptance and experience true inner peace."

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Understanding The Virtue Of Love Love is normally associated with the heart. But what is the heart? You are your heart. Human consciousness is the heart. You have two hearts – the physical heart and the spiritual heart. Your physical heart is not a source of love, it is simply a very powerful pump. Your spiritual heart is a source of love and you are it. Why? Because you are spirit or soul. This is important because it reminds you that you are love and you are a source of love. In fact, you don't need love because you already have it! However, you don't feel it. You normally believe that love and happiness are physical sensations. This teaching is dangerous because it makes

you reverse the flow of the energy of your own heart from giving and radiating to wanting and taking. That's why attachment happens and our life becomes rather dry of real love. This false belief, that love comes from outside, eventually makes us turn our own life into one which is filled with sounds of 'give me, give me, give me'! It's no wonder love is a rare experience because the moment our aim is to take we change the energy of our heart into fear. The fear that we won't get, the fear that if we do get it won't be up to expectation and the fear that when we do get we might lose what we got! And we haven't even got it yet! If only someone had told us that fear is the opposite of love.

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