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

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

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The Author personally conducts the Lecture-Workshop in your Country. She lives in Tagaytay City, Philippines. To Reserve a Workshop Date in your Venue, please call her directly: Local (Philippines): 09295197788 or International: (63) 9266787938.E-mail: wellnesspilipinasinternational@gmail.com. E-mail: ambassadorzara@gmail.com

ARRANGEMENT & FEES:
Professional Fee: (Philippines):
₱10,000 per talk provided the Organizer will fetch and bring back the Speaker in Tagaytay City.

For Companies Without Transportation Arrangement, Speaker's Fee is P15,000 for Private Companies

Hotel Accommodation and Plane Tickets c/o Organizer (for out-of-town)


INTERNATIONAL Professional Fee: $1,000 USD per talk
Hotel Accommodation and Plane Tickets c/o Organizer

The Author personally conducts the Lecture-Workshop in your Country. She lives in Tagaytay City, Philippines. To Reserve a Workshop Date in your Venue, please call her directly: Local (Philippines): 09295197788 or International: (63) 9266787938.E-mail: wellnesspilipinasinternational@gmail.com. E-mail: ambassadorzara@gmail.com

ARRANGEMENT & FEES:
Professional Fee: (Philippines):
₱10,000 per talk provided the Organizer will fetch and bring back the Speaker in Tagaytay City.

For Companies Without Transportation Arrangement, Speaker's Fee is P15,000 for Private Companies

Hotel Accommodation and Plane Tickets c/o Organizer (for out-of-town)


INTERNATIONAL Professional Fee: $1,000 USD per talk
Hotel Accommodation and Plane Tickets c/o Organizer

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

  1. 1. Mindfulness & Wellness by Zara Jane Juan
  2. 2. Mindfulness & Wellness by Zara Jane Juan
  3. 3. Mindfulness & Wellness by Zara Jane Juan
  4. 4. Mindfulness & Wellness by Zara Jane Juan
  5. 5. can be achieved through Meditation - focusing on the present moment & quieting the inner dialogue Mindfulness & Wellness by Zara Jane Juan
  6. 6. Meditation Deep Breathing Listening to Music Cleaning the House Observing Own Thoughts Mindfulness & Wellness by Zara Jane Juan
  7. 7. Quiet Mind Thinking mind becomes quiet Prevents focusing on the stressors of your day or your life Mindfulness & Wellness by Zara Jane Juan
  8. 8. Being In The Now Prevents focusing on the past or the future. Let’s you experience each moment and letting it go Mindfulness & Wellness by Zara Jane Juan
  9. 9. Altered State of Consciousness increases brain activity on happiness, positive thoughts and emotions Mindfulness & Wellness by Zara Jane Juan
  10. 10. Basic Meditation Technique: 1. Sit in a comfortable position 2. Quiet your mind by thinking of nothing 3. Think of yourself as an ‘observer of your thoughts’ 4. Notice your thoughts but do not engage 5. When thoughts pop in your mind, just let them go Mindfulness & Wellness by Zara Jane Juan
  11. 11. Focused Meditation Technique 1. Focus on something intently, but don’t engage your thoughts about it 2. Focus on something visual, like a statue or sounds of ocean waves; or your own breathing 3. Focus on simple concept, like ‘unconditional compassion’ where you stay in the present moment and avoid thoughts from your mind until you slip into an altered state of consciousness. Mindfulness & Wellness by Zara Jane Juan
  12. 12. Activity-Oriented Meditation Technique 1. Engage in a repetitive activity, or one where you can get ‘in the zone’ and experience ‘flow.’ 2. Quiets the mind as you allow your brain to shift to work activities like gardening, creating artwork, yoga, etc Mindfulness & Wellness by Zara Jane Juan
  13. 13. Mindfulness Technique: 1. Stay in the present moment 2. Focus on your body’s sensations 3. Focus on emotions and where you feel them in your body 4. Do not examine why you feel them 5. Just experience the feeling as sensation Mindfulness & Wellness by Zara Jane Juan
  14. 14. Meditative Prayer 1. Purify your heart 2. Let God 'speaks,' rather than just listening 3. Continue the dialogue Mindfulness & Wellness by Zara Jane Juan
  15. 15. Prayer as a tool Inquirer First Posted 02:38am (Mla time) 03/07/2007 In this techno age when every day is a race against time, for better lifestyle and social status, it’s a must that one is equipped with all the necessary survival tools. A practical tool one should never part with is prayer. Yes! Seek ye first the Kingdom of God through deep and sincere dialogue with Him. Upon waking up, before uttering a word or drinking coffee, just stay still and talk to God. The conversation will not only bless you, it will also give you a sense of direction on how to deal with the day’s pressure and requirements. If you can wake up an hour earlier so much the better; but if you’re not used to it yet, a few minutes should be enough to draw you into God’s circle. Start with praise and thanksgiving, then submission of self, say your request, seek forgiveness, then ask for guidance and protection. Continue doing this activity every day until God becomes the center of your life and you just revolve around Him. Mind you, it’s really worth it. ZARA JANE JUAN
  16. 16. • significant reductions in anxiety and depressive symptoms Mindfulness & Wellness by Zara Jane Juan
  17. 17. • enjoy greater satisfaction in relationships, and deal with stress more constructively Mindfulness & Wellness by Zara Jane Juan
  18. 18. • reduction in sleep disturbance & increase in sleep quality Mindfulness & Wellness by Zara Jane Juan
  19. 19. • Improvement in emotions & behaviors, greater self- awareness, acceptance & compassion Mindfulness & Wellness by Zara Jane Juan
  20. 20. • helps people keep from dwelling on negative thoughts. Mindfulness & Wellness by Zara Jane Juan
  21. 21. • decrease anxiety over the future Mindfulness & Wellness by Zara Jane Juan
  22. 22. • mental break from stressful thoughts to gain perspective Mindfulness & Wellness by Zara Jane Juan
  23. 23. Mindfulness & Wellness by Zara Jane Juan
  24. 24. Mindfulness & Wellness by Zara Jane Juan
  25. 25. Mindfulness & Wellness by Zara Jane Juan
  26. 26. Pain caused by mismanagement of stress Mindfulness & Wellness by Zara Jane Juan
  27. 27. Mindfulness & Wellness by Zara Jane Juan
  28. 28. Purpose of Stress & Ways to Manage it Mindfulness & Wellness by Zara Jane Juan
  29. 29. Mindfulness & Wellness by Zara Jane Juan http://tejas-iimb.org/articles/24.php
  30. 30. . http://www.helpguide.org/mental/stress_signs.htm Mindfulness & Wellness by Zara Jane Juan
  31. 31. http://www.helpguide.org/mental/stress_signs.htm Mindfulness & Wellness by Zara Jane Juan
  32. 32. http://www.helpguide.org/mental/stress_signs.htm Mindfulness & Wellness by Zara Jane Juan
  33. 33. Mindfulness & Wellness by Zara Jane Juan http://www.helpguide.org/mental/stress_signs.htm
  34. 34. Stress Warning Signs and Symptoms Cognitive Symptoms • Memory problems • Inability to concentrate • Poor judgment • Seeing only the negative • Anxious or racing thoughts • Constant worrying http://www.helpguide.org/mental/stress_signs.htm Wellness by Zara Jane Juan Mindfulness &
  35. 35. Stress Warning Signs and Symptoms Physical Symptoms • Aches and pains • Diarrhea or constipation • Nausea, dizziness • Chest pain, rapid heartbeat • Loss of sex drive • Frequent colds http://www.helpguide.org/mental/stress_signs.htm Wellness by Zara Jane Juan Mindfulness &
  36. 36. Stress Warning Signs and Symptoms Emotional Symptoms • Moodiness • Irritability or short temper • Agitation, inability to relax • Feeling overwhelmed • Sense of loneliness and isolation • Depression or general unhappiness http://www.helpguide.org/mental/stress_signs.htm Mindfulness & Wellness by Zara Jane Juan
  37. 37. Stress Warning Signs and Symptoms Behavioral Symptoms • Eating more or less • Sleeping too much or too little • Isolating yourself from others • Procrastinating or neglecting responsibilities • Using alcohol, cigarettes, or drugs to relax • Nervous habits (e.g. nail biting) http://www.helpguide.org/mental/stress_signs.htm Mindfulness & Wellness by Zara Jane Juan
  38. 38. How do you respond to stress? • Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still. • Foot on both – A tense and frozen stress response. You “freeze” under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated. • Foot on the brake – A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion. http://www.helpguide.org/mental/stress_signs.htm Mindfulness & Wellness by Zara Jane Juan
  39. 39. • Global Strategy on Diet, Physical Activity and Health • WHO > Programmes and projects > Global Strategy on Diet, Physical Activity & Health • Unhealthy diets and physical inactivity are two of the main risk factors for raised blood pressure, raised blood glucose, abnormal blood lipids, overweight/obesity, and for the major chronic diseases such as cardiovascular diseases, cancer, and diabetes. • Overall, 2.7 million deaths are attributable to low fruit and vegetable intake . • Overall, 1.9 million deaths are attributable to physical inactivity. Mindfulness & Wellness by Zara Jane Juan
  40. 40. In the recent report of the World Health Organization, Lifestyle diseases such as stroke, cancer, diabetes, Obesity & hypertension claimed the lives of men and women at their prime age leaving their family behind and a fruitful career that suppose to bring a big difference in the development of the economy worldwide. It is in this call that Wellness Series on Tour was born in 2008 with the aim of educating & inspiring everyone to protect one’s own health through the host’s formula of wellness in mind, body, environment & economics as tools for peace & nation building Supported by wellness practitioners & health advocates now aptly called ZARA (Zone of Advocates for Refinement Anywhere), it received citations and endorsements from The Office of the President NCRFW, NCDA, Philippine Heart Center, Philippine Lung Center, Philippine Academy of Rehabilitation Medicine, businesses & civic clubs Wellness Tour became a regular need of private offices, government agencies, civic organizations nationwide. Mindfulness & Wellness by Zara Jane Juan
  41. 41. ZARA JANE JUAN Wellness Series
  42. 42. Mindfulness & Wellness by Zara Jane Juan
  43. 43. Mindfulness & Wellness by Zara Jane Juan
  44. 44. Mindfulness & Wellness by Zara Jane Juan
  45. 45. Wellness in Mind & Body Focusing & Breathing exercises Mindfulness & Wellness by Zara Jane Juan
  46. 46. Wellness in MIND &BODY breath…detox…focus… nourish….relax… Mindfulness & Wellness by Zara Jane Juan
  47. 47. Wellness Mind + Body + Spirit + Environment ___________________________ = Good Economics = Peace Mindfulness & Wellness by Zara Jane Juan
  48. 48. Mindfulness & Wellness by Zara Jane Juan
  49. 49. STRESS MANAGEMENT sound mind nourished body nurtured spirit healthy environment Mindfulness & Wellness by Zara Jane Juan
  50. 50. STRESS MANAGEMENT has a lot to do with our Personality Mindfulness & Wellness by Zara Jane Juan
  51. 51. How can our Personality contributes to Stress? Personalities consist of our emotions, memory, thoughts, physical look, dreams, imaginations, reactions, attitude, habit, etc. Mindfulness & Wellness by Zara Jane Juan
  52. 52. Personalities = given by birth = acquired Mindfulness & Wellness by Zara Jane Juan
  53. 53. •To manage stress is to find your Inner Personality •Think, what it is Mindfulness & Wellness by Zara Jane Juan
  54. 54. •What is that Personality that you want to develop… Mindfulness & Wellness by Zara Jane Juan
  55. 55. … the Personality that you want other people to see in you… Mindfulness & Wellness by Zara Jane Juan
  56. 56. Mindfulness & Wellness by Zara Jane Juan
  57. 57. Mindfulness & Wellness by Zara Jane Juan
  58. 58. Mindfulness & Wellness by Zara Jane Juan
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  60. 60. Mindfulness & Wellness by Zara Jane Juan
  61. 61. colors DARK GREEN CONSERVATIVE & PRECIOUS Mindfulness & Wellness by Zara Jane Juan
  62. 62. Personality Enhancement & Wellness Tip: Take time to nourish your discriminating taste.. view plays, visit museums, listen to classical music, etc Mindfulness & Wellness by Zara Jane Juan
  63. 63. MALUNGGAY • The leaves good source of calcium, iron, ascorbic acid and phosphorus. • Young pods, seeds & flowers anti-oxidant, anti-diabetic, circulatory stimulations • lowers blood pressure, aid in pains caused by rheumatism, headaches and migraines, anti- tumor plant • also used for purgative and anti-fungal purposes Mindfulness & Wellness by Zara Jane Juan
  64. 64. colors ORANGE FRIENDLY, WARM & UNDEMANDING Mindfulness & Wellness by Zara Jane Juan
  65. 65. Personality Enhancement & Wellness Tip: Friendliness is peace work in process. Love them all. Do not discriminate Mindfulness & Wellness by Zara Jane Juan
  66. 66. CARROTS • improve impotence, sexual dysfunction, night blindness, long term cough • strengthens kidney and eliminates cold • anti-cancer effect • folic acid fight against free radicals (substances that cause cancer) • lignin strengthen immune system to fight against cancerous cells • a good diet for hypertensive people Mindfulness & Wellness by Zara Jane Juan
  67. 67. • Wellness Tip: • Carrot and spinach juices prepared in 3:2 ratio are highly recommended for the relief of VARICOSE VEINS Mindfulness & Wellness by Zara Jane Juan
  68. 68. colors GREEN RELAXED & GENEROUS Mindfulness & Wellness by Zara Jane Juan
  69. 69. Personality Enhancement & Wellness Tip: In giving we forget in receiving… we must remember Mindfulness & Wellness by Zara Jane Juan
  70. 70. PARSLEY • Rich in Vitamin C • iron content is exceptional • a good source of manganese • Calcium • high in potassium • a valuable therapy for kidney stones • diuretic for rheumatism, menstrual insufficiency and settles the stomach • Improves appetite • Vitamin C assists the absorption of the valuable quantity of iron in the body Mindfulness & Wellness by Zara Jane Juan
  71. 71. colors RED POWERFUL, BOLD & AGGRESSIVE Mindfulness & Wellness by Zara Jane Juan
  72. 72. Get hold of yourself before you present it! Mindfulness & Wellness by Zara Jane Juan
  73. 73. TOMATOES • vitamin C • Vitamin A, • Potassium • Lycopene, antioxidant, neutralizing free radicals in the body • 10 servings of tomatoes/week can cut the risk of developing prostate cancer by 45 % • help prevent lung cancer for smokers Mindfulness & Wellness by Zara Jane Juan
  74. 74. colors YELLOW ORANGE HONEST & SOCIABLE Mindfulness & Wellness by Zara Jane Juan
  75. 75. Personality Enhancement & Wellness Tip: Find beauty in all things, situations and people you don’t like That way your focus of discussion will always be on the bright side Mindfulness & Wellness by Zara Jane Juan
  76. 76. ORANGE • Good for: • Asthma • Bronchitis • Tuberculosis • Pneumonia • Rheumatism • Prevent kidney stone • Helps lower cholesterol • Helps prevent diabetes • Arthritis • High blood pressure • desire for liquor/ alcohol is reduced by drinking orange juice Mindfulness & Wellness by Zara Jane Juan
  77. 77. colors MAROON COMFORTABLE & HIGH-END Mindfulness & Wellness by Zara Jane Juan
  78. 78. Personality Enhancement & Wellness Tip: Being poor is an insult to humanity No one is poor. Everything given is a blessing. Mindfulness & Wellness by Zara Jane Juan
  79. 79. BELL & CHILI PEPPERS • Vitamin C, beta-carotene, and folic acid, all found in bell peppers significantly reduced risk of colon cancer. • vitamin C-rich foods, such as bell and chili peppers protection against arthritis; • vitamin A-rich foods, such as bell peppers good for smokers Mindfulness & Wellness by Zara Jane Juan
  80. 80. colors PINK CAPTIVATING, SEDUCTIVE & ROMANTIC Mindfulness & Wellness by Zara Jane Juan
  81. 81. Personality Enhancement & Wellness Tip: To get the best result, master the art of perfect timing to your loved ones. Mindfulness & Wellness by Zara Jane Juan
  82. 82. GRAPEFRUIT • Breast cancer • Cholesterol: reduce the excessive production of cholesterol from the liver. • Diabetes • Digestive disorder: aids bowel movements. • Fatigue: drink a glass of grapefruit juice with lemon juice in equal parts with a little honey, • Fever • Insomnia: promote sleep and alleviates insomnia. • Pregnant woman: reduce water retention and swelling of the legs during pregnancy. • Sore throat: relieve sore throats and soothes coughs. • Stomach and pancreatic cancer: anti-cancer agents • Weight-loss: This fruit has a fat-burning enzyme and can help to absorb and reduce the starch and sugar in the body. Mindfulness & Wellness by Zara Jane Juan
  83. 83. • Note: Grapefruit contains high levels of flavonoid naringin that will reject synthetic man-made drugs. The presence of grapefruits may halt the metabolism of these drugs, leaving the drugs in your body thus creating the risk of toxic poisoning. • Take only in moderation. Excessive consumption of any citrus juices can leach calcium from the body system, causing decay of the bones and teeth. Mindfulness & Wellness by Zara Jane Juan
  84. 84. colors RED-ORANGE LIVELY, EXPRESSIVE & YOUTHFUL Mindfulness & Wellness by Zara Jane Juan
  85. 85. Personality Enhancement & Wellness Tip: Your ideas do not have expiration date because you can improve it day by day. Go! Proceed! Make it happen! Mindfulness & Wellness by Zara Jane Juan
  86. 86. POMELO • stop cancer cells from spreading in breast cancer by ridding the body of excess estrogen. • beneficial in the digestive system • Vitamin C helps to strengthen and maintain the elasticity of arteries. • FAT BURNING enzyme absorb and reduce the starch and sugar in the body. Mindfulness & Wellness by Zara Jane Juan
  87. 87. colors TAN CALM & INVITING Mindfulness & Wellness by Zara Jane Juan
  88. 88. Personality Enhancement & Wellness Tip: Love your heart, your face and your looks, don’t cause distortion to your beautiful self…. So avoid being angry Mindfulness & Wellness by Zara Jane Juan
  89. 89. OATS • soothing food for the nerves. • maintains blood cholesterol level • high in calcium, potassium and magnesium, together with lots of B complex – all vital to a healthy nervous system Mindfulness & Wellness by Zara Jane Juan
  90. 90. colors YELLOW W/ WISDOM & PATIENCE Mindfulness & Wellness by Zara Jane Juan
  91. 91. Personality Enhancement & Wellness Tip: Wisdom is learning to understand people around us… Just maintain a pure heart and pure thoughts will pour out … Mindfulness & Wellness by Zara Jane Juan
  92. 92. PINEAPPLE • effective remedy for intestinal worms • reduces excess water buildups • effective in treatment of hemorrhoids, colitis, sore throat and menstrual disorders. • effective antioxidant, fights bacterial and viral infections, and does help the body to absorb iron • source of Vitamin B1converting blood sugar into energy • good for the heart as it reduces blood clots in the blood-stream. Mindfulness & Wellness by Zara Jane Juan
  93. 93. colors BLUE SPIRITUAL & DIGNIFIED Mindfulness & Wellness by Zara Jane Juan
  94. 94. Personality Enhancement & Wellness Tip: rest…pray…work… hope… but when you pray, make it early before deadline, to give heaven the time to prepare Mindfulness & Wellness by Zara Jane Juan
  95. 95. PLUMS / PRUNES • prevent damage to our neurons • helps in the production and absorption of iron in the body, thus leading to better blood circulation, which further leads to the growth of healthy tissues. • prevent any other infection of the eye, in the long run. • anti-cancer agents that may help prevent the growth of cancerous cells and tumors in the body. • cleansing agents that keep the blood pure and prevent complications of the heart. • Vitamin C against health conditions like asthma and colon cancer Mindfulness & Wellness by Zara Jane Juan
  96. 96. For Proper Nourishment check out this Food Pyramid as our Nutrition Guide per day Mindfulness & Wellness by Zara Jane Juan
  97. 97. Mindfulness & Wellness by Zara Jane Juan
  98. 98. And we need to eat or drink Fresh fruits & vegetables @ 2-5 servings per day. Mindfulness & Wellness by Zara Jane Juan
  99. 99. For effective daily Detoxification, try out the Rainbow Diet Mindfulness & Wellness by Zara Jane Juan
  100. 100. Mindfulness & Wellness by Zara Jane Juan
  101. 101. FRUIT & VEGETABLE HEALTHY LIFE CHART Protects Prevents Blocks Improves Cushions APPLES your heart constipation diarrhea lung capacity joints AVOCADOS Battles Lowers Helps stop Controls Smoothes diabetes cholesterol strokes blood skin pressure GARLIC Lowers Controls Combats Kills bacteria Fights cholesterol blood cancer fungus pressure BEANS Prevents Helps Lowers Combats Stabilizes constipation hemorrhoids cholesterol cancer blood sugar
  102. 102. CABBAGE Combats Prevents Promotes Protects your Helps cancer constipation weight loss heart hemorrhoids CARROTS Saves Protects Prevents Combats Promotes eyesight your heart constipation cancer weight loss CAULIFLO Protects Combats Strengthen Banishes Guards WER against breast s bones bruises against prostate cancer heart cancer disease BANANAS Protects Quiets Strengthen Controls Blocks your cough bones blood diarrhea heart pressure CHILI Aids Soothes Clears Combats Boosts PEPPERS digestion sore throat sinuses cancer immune system
  103. 103. GRAPE Protects Promotes Helps Combats Lowers FRUIT against heart weight loss stops prostate cholesterol attack strokes cancer GREEN Combats Protects Helps Promotes Kills TEA cancer your heart stops weight loss bacteria strokes MANGOES Combats Boosts Regulates Aids digestion Shields cancer memory thyroid against Alzheimer’s MUSHROOM Controls Lowers Kills Combats Strengthen blood cholesterol bacteria caner bones pressure OATS Lowers Combats Battles Prevents Smoothes cholesterol cancer diabetes constipation skin
  104. 104. ONIONS Reduced Combats Kills Lowers Fights risks of heart cancer bacteria cholesterol fungus attack PEANUTS Protects Promotes Combats Lowers against weight loss prostate cholesterol heart cancer disease PINEAPPLE Strengthen Relieves Aids Dissolves bones colds digestion warts TOMATOES Protects Combats Lowers Protects your prostate cancer cholesterol heart WATER Promotes Combats Conquers Smoothes weight loss cancer kidney skin stones
  105. 105. Mindfulness & Wellness by Zara Jane Juan
  106. 106. Wellness in MIND & BODY (within self) Mindfulness & Wellness by Zara Jane Juan
  107. 107. Wellness Mind + Body + Spirit + Environment ___________________________ = Good Economics = Peace Mindfulness & Wellness by Zara Jane Juan
  108. 108. Wellness in SPIRIT & ENVIRONMENT (with other people) Mindfulness & Wellness by Zara Jane Juan
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