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Positive Self-Empowerment for the Youth

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An inspiring presentation by Yogachemmal Meena Ramanathan, Cordinator-cum-Yoga therapist CYTER on "Positive Self-Empowerment for the Youth" that was given for faculty and staff members of Avvaiyar College of Engineering and Technology, Thiruvandaiyar near Pondicherry.

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Positive Self-Empowerment for the Youth

  1. 1. Meena Ramanathan Coordinator / Yoga Therapist, CYTER, MGMCRI 18.12.2014 Avvaiyar College of Engineering & Technology for Women, Thiruvandarkoil
  2. 2. Unify Your Mind , Body & Spirit
  3. 3. • Take a moment for yourself….. • Observe what you notice? • On a scale of 1-10, how good do you feel right now?
  4. 4. • Balancing equal & opposite energies of body • Unites body - mind - soul • Disciplines and controls the mind (drunken monkey / chitta vritti) • Cleanses and refines emotions • An experiential science • Preventive - promotive – curative potential • Showcases individual capacity (volcano) • Provides health-happiness-harmony • Improves strength- stamina-stability • Sukha-sthanam Empowerment through YOGA
  5. 5. 7 Magic Keys to live a life full of Yoga 1. Efforts 2. Body + Mind + Breath= as a Single Team 3. Awareness 4. Objectivity – be a passive witness 5. Diet 6. Trust 7. Patience
  6. 6. The Key Word Is…. Balance
  7. 7. What is your choice??? !!!!!!!
  8. 8. • Don’t make study sessions too long • Drink some water before you start • Break tasks down into smaller manageable ones • Do daily summaries of work covered in class in your own words under Main Points • Set a task to achieve for each session • These sessions are the backbone of your Study Programme How do you study?
  9. 9. Prioritise your options • TO ACHIEVE YOUR GOALS, SACRIFICES HAVE TO BE MADE • Avoid ‘time wasters’ • Reward yourself for working well and achieving short term goals • To perform at your best requires fulfilling and stimulating leisure/relaxation time • You are responsible for the organisation of your time and lifestyle ‘The first step is the most difficult part of the journey’
  10. 10. Prioritising study Setting yourself a specific task to achieve each night is a necessary skill Too often you tend to ‘let it happen’ and don’t plan ahead Procrastination is an obstacle to your goals Read over notes during travel time You can also use travel time for planning and when you arrive home, you can start working as your plans are made already
  11. 11. Countdown to the exams Your performance in the exam is vital to your success Look at them positively as an opportunity to demonstrate your understanding Exercise daily to reduce the pressure It clears the mind and encourages positive thoughts
  12. 12. • Avoid Distractions • Eliminate noise • Organise for friends to call at an agreed time • Plan and revise
  13. 13. Identify areas of weakness and address them The key is to study actively : • Take notes • Don’t just read • Test yourself ‘ Many drops fill the bucket ‘
  14. 14. Exam preparation The secrets to success: • Have genuine faith in your preparation • Don’t leave anything to chance/choice Know exactly what is required for each exam • Understand each subject • Know your exam format – Multiple choice – Short answer – Essays – How many questions
  15. 15. Exam preparation Test your knowledge and understanding • Discuss it, explain it • Justify it with friends • Work through them systematically • Retest your knowledge • Be thorough and focused – have a Study Timetable in your study area ‘ When only the best will do ‘
  16. 16. Some tips • Don’t study after 11.00pm • Divide time equally between subjects • Revise your study timetable • Try to stick to it ! “Well done is better than well said”
  17. 17. A Recap  • Don’t leave Revision to the last minute: slow and steady wins! • Don’t avoid revising subjects you don’t like /find difficult • Don’t forget that there is life beyond Revision and Exams
  18. 18. Remember • It is important to eat and sleep well • Put yourself first – it is an important time for you • Try to talk to family about how they can help you. • e.g. by agreeing times when you can have your own space, when they will try to be quieter around the house and when you would rather not be disturbed Don’t revise all the time – take breaks and do things you enjoy and that helps you relax
  19. 19. Above all … • Perform as well as you can – ‘YOU are YOU’ so you can only do the best you can on the day • Don’t go through the answers with your friends afterwards, if it is only going to worry you • Put the previous exam out of your mind and look ahead to the next– you can’t change the past. Just do your best and leave the rest! Remember, exams are important, but they are not the only key to a successful future. GOOD LUCK !
  20. 20. Self Assessment
  21. 21. If you always do as you have always done, If you always think as you have always thought ,
  22. 22.  Live among the living  Live as life comes  Live for life WHERE DO I STAND?
  23. 23. A moment of silence  helps connect with your inner values and start the process of healing  is the best gift you can give yourself In a moment of silence, you can beat a retreat from the cares of the world, find solitude and then fly back to your responsibilities feeling refreshed. “Just one minute of solitude”– a long, deep breath…. YOU OWE IT TO TOURSELF Just-a-moment
  24. 24. Mind & Meditation • Gross- subtle- causal body connectivity • Mind is often a helpless victim of various turbulences like anger, grief, sensuality, revenge and remorse and this condition is prone to harm one’s own self or others. • Practice of meditation frees the mind from purposeless wanderings and channelises its energy in a focused way. • The aim of meditation is to quieten the mind and purge it of its tendency
  25. 25. The Purpose Of Meditation: is to invade and explore the inner depths of the self. Advantages of meditation • The meditative quality of mind helps in proper utilization of available resources as well as in harnessing the potential of inner capabilities. • There is no other process known to man for changing an imbalanced state of mind into a balanced one than the science of meditation. • With mediation one learns the art of single- pointed concentration, which elevates the level of efficiency and opens the right avenues
  26. 26. Mudras for Meditation Hastha mudras enhance the concentration and deepen the experience of meditation. • Jnana Mudra • Namaskar Mudra • Anjali Mudra • Kailash Mudra • Yoga Mudra
  27. 27. Trataka: Yogic gazes Concentration upon a single point or object for a prolonged period helps to shut out the outer world • Jyoti Trataka • Bhrumadhya Drishti Trataka • Nasagra Drishti Trataka
  28. 28. Palming • To relieve any tension accumulated in your eyes, rub your palms together to generate healthy, warm, pranic energy. • Place your cupped palms over the respective eye blocking out any external light and relax for some time • If headache develops, stop the practice and rest your eyes with palming
  29. 29. Bhramari Pranayama
  30. 30. Chakra Meditation
  31. 31. LAUGH OUT LOUD! 47 Keeps you cheerful, exercises max number of muscles
  32. 32. • What do you notice? • On a scale or 1-10 • how good do you feel now? Just a moment please!!!!!
  33. 33. 10 Minute Chair Yoga • The following yoga poses/exercises can be done anytime and anywhere to reduce stress and re-energize yourself during the day • Begin the practice with slow breathing through the nose and continue on to refresh and renew
  34. 34. Breath-Body Awareness • Begin by sitting on the edge of a chair with your feet placed squarely on the floor about hip distance apart, toes facing straight forward. • Place your palms flat on your thighs, and feel length in your spine—head balanced over heart, heart balanced over hips. • Inhale and exhale evenly for five counts each. • Repeat inhale/exhale 2 times.
  35. 35. Seated Side Stretch •Inhale, lift arms overhead, stretching upwards. •Exhale, bend to the right. •Inhale, come back up to the centre. Exhale, bend to the left. •Inhale come back up to the centre. •Exhale, release your arms down to your side
  36. 36. Shoulder Rotation • Circle your shoulders by slowly rolling them up, back and down • Repeat the same in the opposite direction • Reach back and hold onto the outside edges of the back of your chair and stretch open your shoulders and chest
  37. 37. Seated cat/cow • Place hands on knees. • Inhaling open your chest ,arch the back and look up • Exhaling push spine backward bringing neck down. • Be conscious of the movement and feel the spine moving in coordination with the breath. • Repeat the cycle 9 times more.
  38. 38. Seated Spinal Twist • Sit straight • Inhaling twist your upper body to the right, starting from the base of the spine. • You can place your left hand on the outside of your right thigh and your right hand on the back of your chair. • Exhaling untwist back to center • Repeat to the other side
  39. 39. Namaste !!! • Bring your knees to center and sit straight • Bring the palms of your hands together, with the thumbs touching your chest • Close your eyes and breath normally for a few seconds and you have completed your chair yoga break!
  40. 40. • Letting down – barriers • Giving up- negativities and stress • Giving in- Inner mind/ self • Giving over- Higher self
  41. 41. Acres of Diamonds-Kimberly TRUE STORY - WITH ITS AGELESS MORAL • A farmer lived in Africa – sold his farm - went looking for diamonds- wandered all over the continent, years slipped by searching for diamonds & wealth, which he never found -- was completely broke and threw himself into a river and drowned. • The new owner of that farm picked up an unusual looking rock - got it analysed- this was the biggest DIAMOND ever found. The farm turned out to be the Kimberly Diamond Mine . . . the richest the world has ever known. • The original farmer was literally standing on 'Acres of Diamonds' until he sold his farm. • Each of us is right in the middle of our own 'Acre of Diamonds', if only we would realize it and develop the ground we are standing on before charging off in search of greener pastures.
  42. 42. The Oyster • There once was an oyster, who found that some sand had got into his shell. • It was only a grain, but it gave him great pain • Oysters have feelings although they're so plain. – • He said to himself as he lay on a shell, since I cannot remove it I shall try to improve it. NOW the years have rolled around, as the years always doand he came to his ultimate destiny, a stew. And the small grain of sand that had bothered him so, was a beautiful pearl all richly aglow. Now the tale has a moral, for isn't it grand what an oyster can do with a morsel of sand? What couldn't we do if we'd only begin, some of the things that get under our skin?
  43. 43. 10 tips for creating a life of your dream • 1. Stop doing things just because others expect them of you. Your heart must be in it to finish the race. When we do things just because we 'should,' we eventually reach a place of resentment, anger, and rebellion. • 2. Get your priorities straight. Spend your time &resources with the people, activities, or things that are meaningful. Stop wasting these on people or things that are not adding value to life. • 3. March to the beat of your own band. The most satisfying experiences in our lives are when we are engaged physically, emotionally, spiritually, mentally, or intellectually. If everything feels like an uphill battle, then you're doing the wrong thing. • 4. Do what you're good at Whether you're a brain surgeon or a dog walker, be the best you can be at it Your enthusiasm and love for what you do is what will make you successful • 5. Share your dream with others, but be discerning. Realize that not everyone you share your dream with will be thrilled for you. Focus on those people who can support you even if they don't agree with you.
  44. 44. • 6. Stop making excuses and just do it. The reason why you have not taken that first step does not matter. What matters is that you take that first step NOW. • 7. Determine what your ideal life looks like. Most people's initial response to this is 'I don't know.' If you did know, what would your ideal life be like? What would you like to experience as life? • 8. Identify the stumbling blocks that can be turned into stepping stones. Your past experiences and adversity can create opportunity for you. It's all in how you look at life and how you choose to use those experiences to eliminate the blockages and move on. Victory is yours! • 9. Reduce your learning curve. Learn from the experiences and mistakes of others. Take what you can apply from the trials and challenges others have overcome and learn. • 10. Align yourself with a role model/mentor. Having someone who's 'been there and done that' is one of the best ways to get yourself on track with what you want to accomplish or be. A mentor will be supportive, when you need the support the most. His expertise and knowledge is a great strength in life.
  45. 45. 10 tips for creating a life and living your dream • 1. Stop doing things just because others expect them of you. Your heart must be in it to finish the race. When we do things just because we 'should,' we eventually reach a place of resentment, anger, and rebellion. • 2. Get your priorities straight. Spend your time, talents, and resources with the people, activities, or things that are meaningful to you. Stop wasting these on people or things that are not adding value to your life or that keep you from moving forward towards what you want to be or do. • 3. March to the beat of your own band. The most satisfying experiences in our lives are when we are engaged physically, emotionally, spiritually, mentally, or intellectually. Life is meant to be effortless. If you're tugging and pulling, and everything feels like an uphill battle, then you're doing the wrong thing.
  46. 46. • 4. Do what you're good at and the money will follow. Whether you're a brain surgeon or a dogwalker, be the best you can be at it because you love it. Your enthusiasm and love for what you do is what will make you successful in the long run. Enthusiastic and positive people attract others to them who want that too. • 5. Share your dream with others, but be discerning. Realize that not everyone you share your dream with will be thrilled for you. Avoid the nay-sayers and focus on those people who can support you even if they don't agree with you.
  47. 47. • 6. Stop making excuses and just do it. • The reason (excuses) for why you have not taken that first step does not matter. What matters is that you take that first step NOW. • 7. Determine what your ideal life looks like. • Most people's initial response to this is 'I don't know.' If you did know, what would your ideal life be like? Who would you want to live with, who would you like to meet, where would you like to live, what activities/shows/parties/places would you like to experience or be with? • 8. Identify the stumbling blocks that can be turned into stepping stones. • Your past experiences and adversity can create opportunity for you. It's all in how you look at life and how you choose to use those experiences so that you eliminate the blocks and move on in spite of them. Victory is yours!
  48. 48. • 9. Reduce your learning curve. • Learn from the experiences and mistakes of others. Instead of reinventing the wheel, take what you can apply from the trials and challenges others have overcome then tweak the process to fit your own situation. • 10. Align yourself with a role model/mentor. • Having someone who's 'been there and done that' is one of the best ways to get yourself on track with what you want to accomplish or be. A mentor will be supportive, offer the benefit of his/her expertise and knowledge, and will listen to you when you need the support the most.

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