Special 5th Annual Edition
10 to Super easy Tiny Pleasures GUARANTEED to Destroy Stress
Work Habits
Mantras to Boost Your Your
Self-Condence
KNOW YOUR CHAKRAS
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KNOW YOUR CHAKRAS
Editor in Chief
Zafalas
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10 to
J. Editor
Zafalas ADVISORY BOARD
Utari K. S. Uma P. Emanuel P.
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Claudia L.
Super-Easy Tiny Pleasures GUARANTEED to Destroy Stress
ART DIRECTOR DIRECTOR
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Zafalas ADVERTISING ADVERTISI NG DIRECTOR DIRECTOR
Utari K. S. ADVERTISING ADVERTISI NG MANAGER
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Work Habits
Mantras t o Boost Your Your
Self-Condence
Utari K. S. PR. EXECUTIVE
Zafalas PUBLISHER
UniSadhuGuna International College EduCenter, BSD City. Phone: +62 343 3402 4392 Email:
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Letter from Editor E ditor When life seems too unberaeble, lit your scented candle, get comfortable, open your favorite book, and just relax for awhile.
Love, Zafalas
K NOW YOUR CHAKRAS
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People collect energy from different sources of vibrations that are used in various parts of the body. The body’s main energy centers, or chakras, are connected to major organs and glands. Our bodies contain hundreds of chakras, but there are only seven major stations from which they all emanate. “Cakra” means “wheel” or “disk” in Sanskrit. Many describe the chakras as spinning wheels of light that exist along the spine. These centers or hubs each connect to our being at varying levels, including spiritual, mental, emotional, and physical. Each
chakra is connected to a different color vibrational frequency frequency.. Each chakra is also its own intelligence center and controls various emotional and mental aspects of our beings. It is important for us to nd balance and take care of each centers. Keeping the chakra energies balanced is the key to a healthy mind and body.
Let’s start from the root...
The Red Root or Base Chakra Awakening the Root Chakra Often times in life, fear drives our behaviors. If you are feeling off, check your root chakra energy and examine any anxieties or fears you may be facing. Acknowledging your fears will help you nd balance.
Primary drive Survival Located At the base of the tailbone. Represents Human foundations, helping us feel secure and grounded. 4
Stressors > Money > Food Healing Foods > Red foods: apples and beets > Hot spices: red cayenne peppers and Tabasco sauce > Ground vegetables: carrots and potatoes > Animal proteins: eggs and red meat
The Orange Spleen Chakra
Primary drive Pleasure
Awakening the Spleen Chakra When things are not going well and fears have been acknowledged, it is time to immerse yourself in pleasure. This could take form in a variety of ways to awaken the spleen chakra and nd balance.
Stressors > Lack of abundance. Located In the pelvic and lower > Lack of well-being. > Lack of sexuality. abdominal area. > Lack of pleasure. Represents Human abilities to Healing Foods accept change and > Orange foods: oranges and tangerines. feel sexual and > Nuts. creative.
The Solar Plexus Chakra
Primary drive Power Located In the upper abdominal area. Represents Condence and control in our lives.
Awakening the Solar Plexus Chakra When tough decisions need to be made or stress is upon you from a downfall in self image, it is time to awaken the solar plexus chakra and turn to it for f or strength. This involves developing an intense, centered focus during physical activity -- running, yoga, lifting weights, swimming. This third chakra is helpful to balance when trying to resolve a variety of conicts. Stressors > Low self-worth. > Low self-condence. > Low self-esteem. Healing Foods > Yellow foods: corn. > Grains and our: whole wheat and granola > Teas: chamomile and peppermint 5
The Green Heart Chakra
Primary drive Love Located In the heart. Represents Human intimacy and the ability to love.
Awakening the Green Heart Chakra When it becomes draining to be with others, open up your heart to them, show your love, and awaken your heart chakra. This is extremely helpful when conicts are personal in nature and have to be solved. Centering yourself with the heart chakra and taking down your defenses will help you open yourself up and in turn help your friend do the t he same. Stressors > Lack of love. > Lack of joy. > Lack of inner peace. Healing Foods > Green foods: leafy vegetables > Green tea
The Blue Throat Chakra
Primary drive Creative expression Located In the throat. Represents Human abilities to communicate and creatively express ourselves. 6
Awakening the Blue Throat Chakra When feeling nervous, awakening the throat chakra helps. Rather than ght the nervous energy and trying to restrain it, let it out. Let the energy travel through you and come out however it will. This allows you to communicate clearly and not end up in conict. Stressors > Poor communication. > Inability to express feelings. > Holding secrets: difculty speaking the truth. Healing Foods > Juices > Teas > Fruits
The Indigo Brow or Third Eye Chakra
Primary drive Transcendence
Awakening the Third Eye Chakra If you are feeling discombobulated and not sure which direction to head, awakening the brow chakra can help tremendously tremendously.. This means it is important to stop and reassess the situation. Stepping back and taking a look at the bigger picture will help redirect you and provide a sense of purpose again.
Located Above the base of the nose, between the eyes. eyes.
Stressors > Inability to make decisions. > Lack of the ability to t o imagine. > Lack of foresight or intuition.
Represents Human abilities to see the big picture and get hung up or lost in the details.
Healing Foods > Purple fruits: grapes and blueberries. > Chocolate. > Lavender tea or avored spices.
The Crown Chakra
Primary drive Spirituality Located At the top of the head. head. Represents Human full spiritual connection.
Awakening the Crown Chakra Ultimate nirvana. Ultimate surrender surrender.. When all else in life fails, the t he crown chakra is called upon to give you permission to totally give up. One condition is in play, however. You may give up under the condition that you never lose faith. Stressors > Anything that disturbs our inner peace and beauty. > Lack of pure bliss. Healing Foods The Crown Chakra does not benet from healing foods as it represents our highest state of being and spiritual connection. 7
10 to 8
Let go of...
1 Comparing. 2 Judgements. 3 Regrets. 4 Blame.
5 Fear. 6 Anger Anger.. 7 Competing. 8 Worrying. 9 Guilt. you must learn
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Have a proper belly laugh at least once a day (esp. if it’s about your inability to let go of any or all of the above.
to LET GO. Release THE STRESS. You were never in control anyway. - Steve Maraboli
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Super-Easy Tiny Pleasures GUARANTEED to Destroy Stress 10
For tiny pleasures to be effective in relieving stress, here’s a few simple tips: • You must be present and aware in the moment. • The pleasures must be enjoyable and in a healthy dose. • There needs to be a body-based experience that invokes relaxation and a tide of happy neuro-chemic neuro-chemicals. als.
Savor your morning coffee or tea, drinking in the aroma and the taste.
Rub an object in your palm, feeling the stimulation of pressure points.
Appreciate the colorful display of a meal.
Feel the warmth of the sun on your body. And then one day I decided
Play with your pet.
that hurry and
Laugh, just for the fun of it.
stress were no longer going to be part of my life. Stress is
Listen to the sounds of nature.
Walk barefoot and feel all the sensations on your soles.
self-created; I decided to stop manufacturing it. We can choose an internal calm
Gaze at the stars and appreciate the mystery of life.
Indulge in a nap.
Z
Z
Z
and joy even amid the chaos. -Brendon Burchard
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Work Habits 12
Start the day by setting an intention: “May my work and whatever I do today benefit as many people as possible.”
Practice a formal session of mindf mindfulne ulness ss meditation.
Choose creative work first, reactive work second.
Pause when I begin to feel overwhelmed or stressed. Use a simple stress reduction technique and re-evaluate my priorities as needed.
Spend time in nature everyday.
Have your paper priority list beside you at all times while working working..
“The single most important change you can make in your working habits is to
Take 30 breaths to oxygenate your brain and energize your body.
Take evenings and Take the better better part part of the weekend off.
switch to creative work rst,
reactive work second. This means blocking off a large chunk of time every day
Stay in the present moment as you work. If your mind wanders, bring it back to here and now.
Review your progress at the the end of the day.. Celebrate your day accomplishments. Move incomplete priorities or tasks to the next n ext day.
for creative work on your own priorities, with
the phone and e-mail off.” – Mark McGuinness 13
Mantras
to
Boost Your Boost
Self-Confidence 14
Build Your Confdence
with Positive Self-Talk
It all begins with one thought, one word, one step, and continues with the next. How you speak to yourself can make all the difference in the world. If you tell yourself scary stories, you’ll stay small, contracted, and unfulfilled. So start telling yourself a new story using your favorite phrases from this list or better yet, write your own mantra.
Because one believes in oneself, one doesn’t try to convince others. Because one is content with oneself, one doesn’t need others’ approval. Because one accepts oneself, the whole world accepts him or her. – Lao Tzu
I frequently remember my successes in full technicolor technicolor..
I take joy in every positive step I take.
I’m unique. I don’t compare myself to others.
I know my life is a miracle. I respect it like a precious gem.
I value myself. I value my mind, my emotions, my body,15and my spirit.
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