A Two Day Workshop on

Art of Good Living

Dr. B.Udaya Kumar Reddy

Day 1
• Session 1
– Human Being & Effective Living
– Seven Habits for Effective Living
• Session 2
– Positive Thinking through Relaxation
– Body Rejuvenating Techniques
• Session 3
– Human Relations Improvement
– Concept of Hamsa Kriya
• Session 4
– Values & Ethics for Goal Setting
– Hamsa Kriya Stage 1
If God Asks Whether You
Want Health Or Wealth
Certainly We Opt Health.
That Is Our Stand. That
Is Our Attitude Towards
Health.

Marching Towards Health

Is Marching Towards The
Highest Purpose Of Living
Nothing but Good Living.
 Some Check Points
• Do you carry out your normal activities
with out fatigue ?
• Do you get proper and sound sleep ?
• Do you have good appetite ? Can you digest
simple food ?
• Do you have regular bowel movements ?
• Are you active and fresh all the day ?
 Contd-
• Are you affectionate to your family and to
your friends ?
• Is your mind in a state of poise and
harmony ?
• Do your eyes sparkle when you see any
amazing things ?
• Do you like to hear soothing music ?
 Contd-
• Do you take breathing with out any problem
• Do you relish simple food ?
• Is your abdomen girth is less than chest
measurement ?
• Are you observing rules of preservation of
health ?
• Are you doing regular exercises ?
 Contd-
• Are you free from body aches ?
• Do you enjoy good health when cold and
fever attack some people around you ?
• Do you hate taking tobacco in any form ?
• Do you hate consumption of alcohol ?
• Do you meditate ?
• Do you enjoy humor ?
IF YOU SAY ‘YES’ TO ABOVE QUESTIONS THERE IS NO
NEED TO ATTEND THIS PROGRAMME
 Contd-
• If you crave spicy and rich food and do not
want to compromise with simple food or if
you want to live to eat.
• If you wish to depend upon medicines only.
• If you do not want to get rid off from
tobacco and alcohol.
• If extra marital relation gives you pleasure
 Contd-
• If sensual pleasure alone satisfies your
requirement.
• If illness gives you pleasure
• If you love to live in anger and rage
• If you are eagerly waiting for old age and
death.
If You Nod Head To The Above I Do Not
Think That

You Need To Attend This Programme.

It Means You Are No Longer Interested In

Good Living

YOU MAY BE INVITING HEALTH

PROBLEMS SUCH AS ………
 Major Health Problems
• Obesity (over weight) • Joint pains
• High B.P • Skin allergies
• Heart problems • Head ache
• Digestive problems • Cancer
• Breathing problems • Back aches
• Mental tensions • Body aches
• Depression • Blindness,deafness
• Sugar problem and dumbness
HEALTH IS NOT MERELY THE ABSENCE
OF DISEASE BUT IT IS A STATE OF
WELLBEING IN PHYSICAL, MENTAL,
SOCIAL AND SPIRITUAL DIMENSIONS.
 IISM

7 HABITS
for
Good Living
HABIT- a consistent pattern of behaving

Knowledge Attitude

Skills
THE MATURITY CONTINUUM

INTERDEPENDENCE

INDEPENDENCE

DEPENDENCE
 INTERDEPENDENCE

PUBLIC
VICTORY

INDEPENDENCE

Habit 1: Be proactive
PRIVATE
VICTORY

DEPENDENCE
 HABIT 1 ---- BEING PROACTIVE

There is always a gap between stimulus and response.

How we use that gap determines our lives.

Proactive means to act and not be acted upon.

We are responsible for our own lives. We can subordinate

our impulses to higher thoughts.

Reactive is to be conditioned to control by others.

Listen to the language:

There is nothing I can do.

Lets develop options.
That’s the way I am.
I can act differently.
He made me angry.
I choose not to be angry.
They won’t like it.
I will present it more effectively.
 I am not responsible.
I take the responsibility.

If only..

I’ll find a way.

I am what I am because of the choices I made

yesterday. I could have chosen to do differently.

Reactive paradigm -- shift responsibility.

Proactive paradigm-- take responsibility.

 A proactive person tries :

A. To find opportunities in problems.

B. Treats every problem as a learning opportunity.

C. Finds solutions instead of escaping from problems.

D. Knows that there are no limitations to her/his

capabilities. The only limitations on self are the ones
put by the self.
 Circle of Concern & Circle of Influence

Circle of Concern is made Circle of influence is how we

of all those things that worry us. intend working on things that
worry us.

WHICH CIRCLE ARE WE OPERATING OUT OF???

 What stops us from being proactive? A check list of fears..

I have been wrong so many times. I will be wrong again.

I may not be able to do it perfectly. Better not try.

Others are smarter than me. They can get things done.

I need support but everyone is too busy to give me any.

I want to be popular. If I take this decision, they will be

angry with me.
CIRCLE OF CONCERN &
CIRCLE OF INFLUENCE

Career

CONCERN Family

Society
 TYPES OF PROBLEMS

Direct Control
A proactive person puts
Indirect control all 3 in the circle of influence.
No control

Lord, give me the courage to change the things that can be

changed and ought to be changed,
The serenity to accept the things that cannot be changed.
And the wisdom to know the difference.
 HOW TO CONVINCE:

A. Prepare the case for the other party before your own.

B. Be sure of your facts.

C. Assemble the key features of the other person’s argument.

D. What output will satisfy the other person?

E. Prepare your case with optional methods of giving

the same output.
 F. Support your options with facts and figures. Be precise.

G. Listen for value in other person’s stand. Try to incorporate.

H. Arrive at consensus with clear action points.

I. Always summarize and take feedback on the understanding

of the conclusion.
How to manage the boss:

A. Never advise.
B. Differ when necessary but as a suggestion.
Make him feel helped.
C. Do not encourage envy.

How to create a good impression:

1. Be punctual and available.

2. A cheerful face.
3.Demonstrate willingness.
4. Continuous improvement and contribution.
 INTERDEPENDENCE

PUBLIC
VICTORY

INDEPENDENCE

Habit 1: Be proactive Habit 2: Begin with the end in mind

PRIVATE
VICTORY

DEPENDENCE
 Habit 2 -- Begin with the end in mind.

A Personal Mission Statement

1. Will seek to balance family and career as best as I can.

2. Make my home a place of joy, comfort and peace.
3. Exercise wisdom in what we choose to eat, read, see.
4. Value the rights and freedoms of others.
5. Be a self starting individual and exercise initiative in
accomplishing life goals.
6. Will keep myself free from addictive habits.
7. My wants will be subject to my needs and means.
 Another example:

Mission: To live with integrity and make all around me happy.

As a wife : My husband is an important person in my life

Together we will make our home a happy and harmonious place
where we live a life of principles.

As a mother: help my children become effective people who experience

joy every day in their lives.

As a daughter/in law: Be there to look after my parents and give them my time.

As a neighbor: Give help as and when necessary.

As an individual: Learn new things every day

 SECURITY

WISDOM CENTER GUIDANCE

POWER
 INTERDEPENDENCE

PUBLIC
VICTORY

INDEPENDENCE

Habit 1: Be proactive Habit 2: Begin with the end in mind

PRIVATE
VICTORY

Habit 3 : First things First

DEPENDENCE
 Habit 3--- Put First Things First

4 generations of time management:

I. Checklists, notes --- recognize the many demands on

out time and energy.
II. Calendars and appointment books -- look ahead scheduling.
III. Prioritizing .
IV. Not to manage time but to manage ourselves.
How much time in Circle of Concern & how much in
Circle of Influence.
 TIME MANAGEMENT MATRIX

URGENT NOT URGENT

Planning
Impor- Crises
PC activities
tant Pressing problems
Relationship building
Deadline driven
New opportunities
projects

Interruptions Trivia
Some calls Pleasant but non value
Not Some mails added activities
Some reports Time pass
Impor Some meetings
tant Popular activities
 RESULTS

Quadrant 2
Quadrant I
Vision
Stress
Balance
Burn out
Discipline
Crisis mgt. Mode
Strong relationships
Fire fighting

Quadrant 3
Quadrant 4
short term focus
Irresponsibility
frequent crises
Dependent on others
Feel victimized/out of
or institutions.
control
 PARADIGM OF INTERDEPENDENCE

PRIVATE VICTORY PRECEDES PUBLIC VICTORY --

YOU HAVE TO LIKE YOURSELF BEFORE YOU LIKE OTHERS.

DEPOSITS --- kindness, honesty, courtesy, commitments

WITHDRAWALS-- Discourtesy, disrespect, cutting you, ignoring,

over reacting, becoming arbitrary.
 6 MAJOR DEPOSITS IN EBA

1. Understand the individual.

2. Attend to little things.

3. Keep commitments.

4. Clarify expectations.

5. Show personal integrity.

6. Apologize sincerely when you make a withdrawal.

 Laws of Love and Laws of Life

When we love, we make the other person feel secure and valuable.

Then we can lead lives of cooperation, contribution, self discipline

and integrity.

Many of our organizational problems stem from interpersonal

differences.

P problems are PC opportunities.

Child’s problems are parents’ opportunities.

Junior’s problems are senior’s opportunities.

 INTERDEPENDENCE

PUBLIC
VICTORY

Habit 4: Think win-win

INDEPENDENCE

Habit 1: Be proactive Habit 2: Begin with the end in mind

PRIVATE
VICTORY

Habit 3 : First things First

DEPENDENCE
 Habit 4 --- THINK WIN-WIN.
Six styles of human interaction :

Win --- lose : Powerful script. If you don’t conform, you are rejected.

Lose -- win : Fatalistic. I am a born loser. Things happen to me.

Sometimes acceptance of defeat born from desire for peace.

Quick to appease. Draws strength from popularity.
Suppresses genuine feelings.

Lose -- lose : when two lose-lose people get together.

Ego centered. Sometimes vindictive.
4. WIN --- whether you win or lose is irrelevant. I should win.
Dismissive about others.

5. WIN--WIN: Lets find more options.

6. WIN--WIN or NO DEAL -- Most applicable at the commencement of

any relationship.

No deal may not be feasible in an ongoing relationship.

 5 DIMENSIONS OF WIN ---WIN

1. Character ----integrity and maturity

High

Lose -win Win--win

Consideration

Lose-lose Win --lose

Low
High
Courage
2. Relationships based on trust

3. Agreements should be based on

a. Results desired
b.Guidelines
c. Resources
d. Accountability
e. Consequences

4. Win win can survive only when systems support it. One cannot talk
win-win and support win lose.

5. Processes. --- See the problem from the other’s view.

Identify key issues and concerns.
Determine what constitutes acceptable solution.
Look for more options in case of impasse.
 INTERDEPENDENCE
Habit 5 : First seek to understand
Then to be understood
PUBLIC
VICTORY

Habit 4: Think win-win

INDEPENDENCE

Habit 1: Be proactive Habit 2: Begin with the end in mind

PRIVATE
VICTORY

Habit 3 : First things First

DEPENDENCE
 Habit 5 -- First seek to understand. Then
be understood.

Empathic listening is the key.

4 levels of listening ---

1. Ignoring / pretending to listen

2. Selective listening.
3. Attentive listening.

4. Empathic listening.
HOW TO LISTEN EMPATHICALLY:

1. Genuinely care.

2. Listen carefully--- do not get distracted into the autobiographical

response mode.

3. Give the person psychological air.

4. Try not to evaluate immediately.

5. Do not take perception as fact, seek clarifications/ confirmations.

6. Make the effort to re-ask if we haven’t heard properly.

EMPATHIC LISTENING HELPS US TO PROACTIVE.

LET US INVEST TIME TO UNDERSTAND.
 INTERDEPENDENCE
Habit 5 : First seek to understand Habit 6 : Synergize
Then to be understood
PUBLIC
VICTORY

Habit 4: Think win-win

INDEPENDENCE

Habit 1: Be proactive Habit 2: Begin with the end in mind

PRIVATE
VICTORY

Habit 3 : First things First

DEPENDENCE
 Habit 6 -- SYNERGIZE.

1. Believe in synergy.

2. Believe in your own authenticity.

3. Believe in goodness of others.

4. Believe in cooperative communication.

Defensive ---- win-lose/ lose-win

Respectful --- mid trust, mid coop --- compromise
Synergistic --- High trust and coop ---- win-win

5. Lead from right. Manage from left.

 INTERDEPENDENCE
Habit 5 : First seek to understand Habit 6 : Synergize
Then to be understood
PUBLIC
VICTORY

Habit 4: Think win-win

INDEPENDENCE

Habit 1: Be proactive Habit 2: Begin with the end in mind

PRIVATE
VICTORY

Habit 3 : First things First

DEPENDENCE

Habit 7 : Sharpen the saw

 Habit 7 --- Sharpen the saw.

Habit of renewal.

Physical --- nutrition, rest, relaxation, exercise

And don’t make excuses.

Spiritual --- Prayer, meditation, scriptures. Think about

value systems.

Mental --- Read serious books.

Stand apart and watch the progress of the mind.

SOCIO-EMOTIONAL:

1. Approach with caring.

2. Listen empathically till I can state your problem exactly

as you mean it.

3. Synergize --look for 3rd alternative and arrive at win-win.

4. Script others positively.

5. More effective in interdependent situations.

 Relaxation for Positive
Thinking
Relaxation response is an antidote for stress
response

Advantages
• Relaxation is a letting go from physical
tension
• Relaxation is desensitization of neurological
system
• Relaxation balance emotions

• Relaxation facilitate positive thinking

Relaxation Response Vs stress
Response
• Respiration Slower Faster
• Heart rate Slower Faster
• Arteries Dilate Constrict
• Metabolism Slower Faster
• Muscle tension Decrease increase
• Stomach acid Less more
• Blood pressure Decrease Increase
• Blood Cholesterol Less More
• Blood sugar less more
• Brain waves Alpha Beta
 Neuromuscular Relaxation

Tensing and relaxing the muscles systematically to

reduce neural activity and remove tension in striate
muscles.

Before Practice

Cramps Pain Tension Relaxation

After Practice
 Breathing Control
Voluntary control of respiration pattern is perhaps
the oldest stress reduction technique

Pattern
Awareness
Control
• Oxygenate of greater quantity of blood/cycle
• Parasympathetic nervous system
• Obsessive thought patterns/compulsive behaviour
• Hyperventilation
 Autogenic Training

Autogenic means self-generation. It uses the bodily sensations of

heaviness, warmth, calmness and coolness to relax the body, then
expand this relaxed state to the mind with the help of Imagery.

Imagery

Significant People
Neutral People
Abstract Ideas
Objects
Pictures
Colors
 Dhyana(Meditation)
• Desha bandha chittasya Dharana
(concentration is the confining of the mind within
a limited mental area)

• Tatra pratykatanata dyanam

(Uninterrupted flow towards the object is
contemplation)

• Desha(focus device)
Mental repetition,Physical repetition, problem
concentration, visual contemplation
 Relaxation

Before Practice

Emotion
Sleeping Dreaming

Thinking
 Supra Conscious State

Sleeping Relaxation Emotion

Thinking
 Human Body & Relaxation
N M R (or) Asanas Annamaya Kosa
Breathing Ex./ Pranayama Pranamaya Kosa
A T & MI / Dhyana Manomaya Kosa
Dhyana Vijnanamay Kosa

Samadhi Anandamaya Kosa

Annamaya Kosa Physiological Sheath

Pranamaya Kosa Vital Sheath
Manamaya Kosa Psychological Sheath
Vijnanamaya Kosa Intellectual Sheath
Anandamaya Kosa Blissful Sheath
Interpersonal Relations for Self
Development

Dr. B. Udaya Kumar Reddy

 Johari Window
Known to Not known to
Self Self

Known Arena Blind

to
Others

Not
known
Closed Dark
to others
 Arena

Arena or the public self that part of an

individual’s behaviour known both to the
person and to others with whom he
interacts.
 The Blind area

The blind area contains those aspects of the

person’s behaviour and style that others
know but that the person himself does not.
For example, an individual might be surprised
to hear that his method of asking questions
annoys others because it is interpreted as
cross-examination rather than curiosity or a
request for information.
 The Closed area

The closed area involves that which is known

to the person but not revealed to others;
things in this area are secret.
 The Dark area
The fourth area is the Dark area, inaccessible
both to the person and to others. Some
psychologists believe that this is a very
large area indeed and that certain
circumstances (for example, an accident).
Particular life stage, or special techniques
such as psychoanalysis or psychodynamics'
may suddenly make a person realize some
hidden aspects of himself. Because the Dark
area cannot be consciously controlled or
changed and therefore cannot be considered\
in a discussion of personal effectiveness, this
discussion will be limited to the Arena, Blind
and closed areas.
 Use of feedback to increase personal
High effectiveness (IPE)
Effec-
tiveness
Low

Recei-
Known
Arena ving
to Blind
Feed-
Others
back

Not Giving
known Feed- Dark
to back
others
Closed
Known to Self Not known to self
 IDEAL WINDOW INTERVIEWER

BS
A BS A
F U F U
I
BULL-IN-CHINA SHOP 2
TURTLE

A BS A BS

F U F U
3 4
 Modes of Inter Personal Style
The Loner
• Absence of self disclosure and inability to
obtain feedback.
• Blind area is large in addition to the private
area since knowledge about how others see
them is missing.
• This type of people are detached withdrawn
and un-communicative..
• They are viewed by others as aloof, cold
and indifferent.
• The style frustrates others energies as also
stifles the potential of the person.
The exhibitionist
• A grate deal of talking and little listening is
the main feature.
• Exposes oneself a lot but receives little
feedback.
• The outcome is reduction in private area and
expansion of blind area.
• Due to the impression that they are not
listening others refrain from providing
feedback.
The Games Man
• The opposite of the exhibitionist is the
games man who collects information and
gives little in return.
• The blind area is reduced and private area
expands.
• This saves people from being exposed and
also protecting themselves against
manipulation.
• Games man often uses a façade to cover
true identity, feelings values and opinions.
• Once this façade is removed likely result is
a reciprocal withdrawal of trust.
Open Minded
• They use both self disclosure and feedback
effectively.
• Candor, openness, interpersonal sensitivity
are dominant features of this style.
• They are competent, secure, flexible and
socially extroverted.
• Such people know more about themselves
and others.
 Feedback Feedback
Self-disclosure

Loner Gamesman

Open-minded
Self-disclosure

Exhibitionist person
 Self Disclosure
• It is revealing oneself to another person and
sharing feelings emotions facts and
knowledge with another person.
• It is an act of showing respect and sharing
intimacy with another person, which
necessitates mutual trust.
 Obtaining Feedback
• A feedback reduces the blind area and helps
in increasing self awareness as viewed by
others.
• Personal effectiveness depends much on our
awareness of what goes on in our
relationship with others.
 TIPS FOR FEEDBACK

• Usually individual should solicit feedback

• Feedback should be simple, clear and crisp
• Should preferably be descriptive but not
evaluative
• Should be constructive suggestion but not a
critical comment
• Feedback should be timely and enable the
person to use it for self development
• It should enhance understanding but not
create misunderstanding
 A Few Tips
• Understanding oneself forms bedrock for
understanding others.
• Awareness of one’s own strengths and
weaknesses, concerns and anxieties,
existing and irritating stimuli, favourable
conditions for learning and knowledge of
what enhances self-confidence.
• Respecting self as respecting as other’s self.
• Understanding that development of others
paves way for once own development.
• Building flexibility in performance.
 Increasing Interpersonal
Awareness
• If we know how our relationships are
working out and what effects our behaviour
has on others we should take appropriate
action either to enrich affiliation or correct
any potential problems.
• In relationships persons do send signals for
change which need to be taken note of.
Welcome to

Hamsa Kriya
 Process
• Kapalabhati - 5 min
• Nadisodhana - 5 min
• Ujjai - 5 min
• Dhyana - 15 min
 Kapalabhati- 5 Min
• 1st Week
3 Attempts
Each attempt 20 Strokes
Each attempt 1 min duration
Rest in-between attempt 1 min

• 2nd Week
3 Attempts
Each attempt 30 Strokes
Each attempt 1 min duration
Rest in-between attempt 1 min
• 3rd Week
3 Attempts
Each attempt 50 Strokes
Each attempt 1 min duration
Rest in-between attempt 1 min
 Nadisodhana – 5Min.
• 1st Week
2 Attempts
Each attempt 2 min duration
Rest in-between attempt 1 min
No attempt of holding breath
• 2nd Week
2 Attempts
Each attempt 2 min duration
Rest in-between attempt 1 min
Attempt of holding breath
• 3rd Week
1 Attempt
Each attempt 5 min duration
Rest in-between attempt 1 min
Attempt of holding breath
 Ujjai – 5 Min.
• 1st Week
2 Attempts
Each attempt 2 min duration
Rest in-between attempt 1 min
No attempt of holding breath
• 2nd Week
2 Attempts
Each attempt 2 min duration
Rest in-between attempt 1 min
No Attempt of holding breath
• 3rd Week
1 Attempt
Each attempt 5 min duration
Rest in-between attempt 1 min
No Attempt of holding breath
 Dhyana (Meditation) – 15 Min
• 1st Week
1 Attempt
Each attempt 15 min duration
2 + 4 + 6 + 3 = 15 min
2 Min. = Breath Awareness ( in sitting position)
4 Min. = Reciting AUM Loudly
6 Min. = Reciting AUM Silently
3 Min. = Breath Awareness ( in Laid down position)
No attempt of holding breath

• 2nd Week
Same as above

• 3rd Week
Same as above
Concept of Human Body & Relaxation
BRE Annamaya Kosa
Breathing Ex. Pranamaya Kosa
AT&M Manomaya Kosa
Dhyana Vijnanamay Kosa

Samadhi Anandamaya Kosa

Annamaya Kosa Physiological Sheath

Pranamaya Kosa Vital Sheath
Manamaya Kosa Psychological Sheath
Vijnanamaya Kosa Intellectual Sheath
Anandamaya Kosa Blissful Sheath
 ‘
Ethical Value System

There is a huge search of

Spirituality in the world
today, more than ever in
the past.
Loyalty to an Individual or to an
Organization?

We must owe

Neither to an Individual
Nor to an Organization
But to the
 Goals and Values
Goals relate to success strategies,
Values to success ideology...

First set the ‘Result-goals’ -- the statements

that set out Where we want to be?
Then set ‘Value-goals’ -- the statements
that set out What impact we want
to create?
 Learn to value the ones
who value the Values

Goals get people going;

It is ’Values’ that sustain and
give meaning to the efforts…

You can compromise and negotiate on Goals;

You cannot compromise and negotiate on Values...
 1
The lost Sheep
A sheep found a hole in the fence and crept out
through it. He was free to wander and have
his own way in the greener pastures. But
then, he realized that he was being followed
by a wolf. He ran and ran, but the wolf kept
chasing him, until the shepherd rescued him
and carried him lovingly back to the fold.
And inspite of everyone’s advice the shepherd
refused to nail the hole in the fence.
 Search the heart and respond…

• Does the parable/story reflect any value(s)?

• Can you recall and share with us any incident
where you ‘walked’ such value in personal life or
in the organization?
• Can you recall any incident where someone else
has comforted you with such values (either in your
present organization or any other organization)?
 Exploring Values…
‘Trust begets trust’:
• Is ‘Trust’ one of your personal values?
• Normally do you trust your people?
• Do your people and seniors trust you?
• Any incident when your ‘trust’ misfired?
• Self-introspect: ‘Why do I end up putting fences around whom I love?’
• How do I build a fence around the person whom I love?

Moral of the story:

• Don’t simply love and trust, also dare demonstrate it – most often the
response is positive
• Physical bounds are not the real bonds of relationship
• The silken bonds of love are more enduring than walls of fences
 Build the fences
with the bonds
of
Love, Trust and Caring
 2 Values
Pay…
The Blind Old Woman
There was a blind woman who lived with her daughter in a little fishing village on
the sea shore. The daughter dived for pearls, which she sold to the local pearl
merchant and from the proceeds of that, they lived their lives. Before selling each
day’s collection however, the daughter kept aside in a little bag, some of the
choicest pearls as a hedge against difficult times.
One day, during a dive, the daughter was attacked by a shark and killed. The mother
became anchorless; she lost her daughter as well as the means of livelihood! The
old lady remembered the little bag of pearls that her daughter had kept aside and
decided to see the merchant and sell them for her own livelihood.
The merchant examined the pearls and paid her the exact market value for them and
advised her about investing the money such that she would have a regular
income.
When the old woman had gone, the merchant’s assistant who observed the whole
deal asked, “Those were black pearls and you paid their full value! Why did you
do that! After all, the woman is blind and she cannot see the color of the pearls?”
The merchant replied, “But I am not blind and I can see their color.”
 Search the heart and respond…

• Does the parable/story reflect any value(s)?

• Can you recall and share with us any incident
where you ‘walked’ such value in personal life or
in the organization?
• Can you recall any incident where someone else
has comforted you with such values (either in your
present organization or any other organization)?
 Exploring Values…
‘Honesty is the best policy’: What prevents me from being
honest?
• Any incident where, ‘honesty’ has not paid off?
• How do I learn to see beyond what is visible?

Moral of the story

• Many of us look at life; very few of us see life
• It calls for personal conviction to look beyond what we
see
• We need to look beyond what is visible
 Honesty
is the best policy
 3
Joneyed and the Barber
The holy man Joneyed, dressed in beggar’s clothes, entered a barber’s
shop in Mecca. The barber, who was shaving a nobleman, sought an
apology and left his wealthy customer to shave this beggar first. And
not only did he not charge him for his services, he even gave him alms
and sent him on his way.
Joneyed was so impressed, he resolved he would hand over to the barber
whatever he got in the way of alms that day. It so happened that a
wealthy pilgrim gave him a purse full of gold coins. Overjoyed,
Joneyed ran to the barber’s shop and offered him the purse with full of
gold coins. When the barber understood why he was being given the
gold, he was enraged. “What kind of a holy man are you,” he yelled,
“that you come to reward me for an act of love?”
 Search the heart and respond…

• Does the parable/story reflect any value(s)?

• Can you recall and share with us any incident
where you ‘walked’ such value in personal life or
in the organization?
• Can you recall any incident where someone else
has comforted you with such values (either in your
present organization or any other organization)?
 Exploring Values…
‘Serve with love, hoping for no returns…’ What does it
mean to me?
• How one should respond to such gesture?
• Do I expect in return for my love?
Moral of Story:
• When you seek a reward, your gift becomes a bribe
• An act of true love can only be paid by love
• No amount of money can adequately reward love and
kindness
 Do ‘Good Turns’
And
Throw them into the Sea
 4
The Holy Cow
There lived a holy cow. Once she was walking back home, behind the rest of the
herd. She looked forward to joining her little calf. Suddenly, from behind the
rocks jumped a ferocious, hungry tiger and blocked the holy cow’s path.
“Stop! Don’t kill me now,” pleaded the holy cow. “I have a young one at home
waiting for me. Please let me go feed her and promise I’ll be back,” said the
cow.
“What! Am I a fool to let you go?”
“Do trust me and I’ll come back.,” said the cow.
The tiger let her go and the holy cow went home. She fed the calf lovingly,
begged her kith and kin to take care of the young one and returned to meet the
tiger. The tiger waited and to his surprise there was the holy cow in front of
him ready to be his prey!
The tiger was surprised and said, “How can I eat a person like you? Even God
will not forgive me. A person who keeps his commitment is more needed than
the satisfaction of my hunger.” The tiger let the holy cow go.
 Search the heart and respond…

• Does the parable/story reflect any value(s)?

• Can you recall and share with us any incident
where you ‘walked’ such value in personal life or
in the organization?
• Can you recall any incident where someone else
has comforted you with such values (either in your
present organization or any other organization)?
 Exploring Personal Values…
‘Live up to your commitments’: What does it mean to you?
• Normally how do you respond to such commitments which may turn
to be too costly?
• What are your expectations from others when such tall commitments
are made to you by someone?
• Why do we fail to keep our commitments?
Moral of the story:
• Keeping one’s words pays in the long run
• It is easy to break commitments but difficult to keep them
• If you don’t keep your words, no body else will.
Trust begets trust…
Mistrust begets mistrust…
 5
The Diamond
When a Sanyasi reached the outskirts of a village and settled under a tree
for the night, a villager came running up to him and said, “The stone!
The stone! Give me the precious stone!”
“What stone?” Asked the Sanyasi.
“Last night God appeared to me in dream and told me that if I went to the
outskirts of the village at dusk, a Sanyasi would give me a stone that
would make me rich forever.”
The Sanyasi searched his sack, and pulling out a stone, said, “God
probably meant this one, I found it in the forest, yesterday. Here, it’s
yours if you want it.” The man gazed at the stone in wonder. It was a
big diamond – the size of a goose egg. All night he tossed about in
bed. At day break he woke the Sanyasi and said, “Give me the heart
that makes it possible for you to give this stone away.”
 Search the heart and respond…

• Does the parable/story reflect any value(s)?

• Can you recall and share with us any incident
where you ‘walked’ such value in personal life or
in the organization?
• Can you recall any incident where someone else
has comforted you with such values (either in your
present organization or any other organization)?
 Exploring Values…
‘Giving is Taking’ What does it mean to you?
• What holds you back from ‘giving’
• What is the nature of ‘unconditional giving?
• Should one give without making evident?
• Don’t give until someone asks or besieges?
• Moral of Story:
• One who learns how to give, also learns how to live
• Giving is both, a passion and an art
• It is our ‘physical self’ that is more attached to
materialistic things
 Giving is an invaluable
Value…

“If I give this, what shall I enjoy?”

Such selfish thinking is the way of Ghosts;

“If I enjoy this, what shall I give?”

Such selfless thinking is a Godly quality

A quote from
‘The Way of Life’
 Giving is an invaluable
Value…
How mean am I…
When life gives megold I give you silver,
And yet I deem myself generous!

Generosity is not in giving me

that which I need more than you do,
but it is in giving me
that which you need more than I do!
Great Saying
You receive from the world
That you give to the world…
 Personal Values
nurture the

Organizational Values
“You owe more than
gold to him who
serves you.
Give him of your heart
or serve him.”

Kahlil Gibran
 Personal Values
Organizational Values

“When you accumulate virtue with The shared values when

Continued practices, you do not see seep into the
the good of it, but in time it will
bloodstream of the
function. If you abandon right
and go against truth, you do
organization…
not see the evil of it, but in time … one may call them
you will perish.” organizational values
A Zen saying
Day 2
• Session 1
– Hamsa Kriya Stage 2
– Anger Management
• Session 2
- Role of Diet in Healthy Living
• Session 3
– Yoga Philosophy – an art of good living
• Session 4
– Hamsa Kriya Final Stage
– Action Plan for Wellbeing
Anger & Anxiety
 ANGER
MANAGEMENT

Near recent,When you are under Stress, how do you felt?

-------------
-------------
-------------
Basic Emotion!

Impatience---- Irritation-----Fury
 Role

Advantage Ex. Protection

Disadvantage Ex. CAD

Expression
Male Aggression
Female Withdrawal, Crying

Control
Buried alive(wrong)
Ventilation (habit)
Why does Anger arise:
Perceive a threat either to body or Ego

Root cause - Fear

Who makes you Angry

External ( Blame on other)

Reality is
I make myself either angry or not
Management

Physical Risk of Attack -- Protect yourself

Threat to Ego -- Divert the Mind

Number counting
Drinking Glass of Water
Take a Walk
Take few deep breaths
Imaginary contact
Write it on paper!
Specific Games
Change perception
Discussions:

Flight delay !

Question of interpretation will change the thought?

 Anxiety
An Unrealistic Fear promote physiological
changes and result in behavioural pattern of
escape or withdrawal

• Management
– Thought Diversion
Role of Diet in Healthy Living
 Cereals
Prefer Limit Avoid

Wheat White bread Cakes

Rice Maida Pastries
Ragi Biscuits Naan roti
Bajra Vermicelli Roomali roti
Maize Noodles
Jowar
 Pulses
Bengal gram Chana
Bengal gram roasted Bhuna chana
Blackgram dal Urad dal
Cow pea Lobia
Green gram dal Moong ki dal
Green gram whole Moong
Horse gram Kulthi
Lentil Masoor tur
Moth beans Moth
Greenpeas Matar
Rajmah Rajmah
Red gram dal Arhal dal
Soya bean Bhatmas
 Leafy Vegetables
• Carrot leaves (gajar sag)
• Cabbage (patta gobhi)
• Spinach (palak)
• Radish leaves (muli ka sag)
• Drum stick (saijan)
• Fenugreek (methi saag)
• Lettuce (salad leaves)
• Mint (pudina)
• Mustard leaves (sarson saag)
 Roots and Tubers
• Carrots (gajar)

• White radish (safed

mooli)
• Onion (pyaj)

• Garlic

• Ginger
 Vegetables
• Brinjal • Lady finger
• Cucumber • Tinda
• Beans • Tomato
• French beans
• Bottle gourd
• Pumpkin
• Turai
• Kakri
• Capscicum
• Mushroom
 Fruits
• Apple • Water melon

• Guava • Papaya

• Lemon • Pine apple

• Sweet lime • Kharbooza

• Orange • Tomato ripe

 Sugar and Sugar Products

Prefer Limit Avoid

Jaggery Sugar in any Sweets

home made
Honey Chocolates
beverages
Ice creams
 Dairy Products

Prefer Limit Avoid

Low fat milk Whole milk Cheese
Butter
Butter milk Milk powder
Khoa
Skimmed milk
Condensed milk
Milk cream
 Animal Foods

Prefer Limit Avoid

Fish Chiken Prawns

Shrimps
All types of
meat
 Beverages

Prefer Limit Avoid

Fresh fruit juice Coffee Alcohol

without sugar
Cola
Light tea
Soft drinks
 Fats
Prefer Limit Avoid

More than one Total fat Oily dishes

type of vegetable intake Butter
oil
Ghee
Vanaspati
Deep fried
foods
 Salt
Prefer Limit Avoid

Foods in natural Too much salt Pickles

state in preparations Papads
Sauces
Salt biscuits
Fried crisps
Daily Nutrition Plan

Breakfast like a king

Lunch like a prince

Supper like a pauper

 Breakfast

• Matches calorie consumption and

calorie expenditure

• Break fast skippers gain weight

• Cereal, fiber, fresh fruits, fruit juice,

whole grain toast
 Techniques in Eating
• Eat only when you are hungry
• Fresh cooked meals
• Quiet relaxed atmosphere
• Sit down and eat with enjoyment
• Do not eat when you are upset
• Avoid over eating
• Chew the food thoroughly
• Rest a few minutes after food
 Why Vegetarian Diet

• Obesity • Osteoporosis
• Coronary artery • Lung cancer
disease • Breast cancer
• Hypertension
• Kidney stones
• Diabetes mellitus
• Gall stones
• Colon cancer
 Oil choice and Controversy
All oils are 100 % fat
Adding any oil to your food will raise cholesterol
level
Sun flower oil and olive oil are not good, they are
only less bad. They have two problems :
1 All of them contain saturated fats
2 They disrupt the immune system
 Omega - 3 Fatty Acids
• Protect the blood vessel walls from the harmful
effects of LDL cholesterol
• Prevent blood clots and coronary spasm
• Substantially reduce ventricular arrhythmias
• Fish oils / whole grains, beans, seaweed, Soya
been products
• Vegetarian sources are preferable
 Fibres
Plenty in fruits, cereals, carrots, cabbages
Add non calorie bulk to diet increase satiety
Decrease cholesterol, BP, better control of sugar,
prevent colonic cancer, control weight
Raw vegetables, fresh fruit with skin, cooked
vegetables, whole wheat bread, whole pulses
Switching to high fibre diet should be gradual
to avoid diarrhea, gas and other bowel upsets
 Antioxidants
• Powerful group of nutrients which protect from
many diseases and fore stall ageing
• B-carotene, vitamin C, vitamin E
• Seasoned vegetables and fruits are a good source
• Drugs not so effective, side effects
• CAD, BP, DM, Stroke, Alzheimers, Arthritis
 Caffeine

• We some times we believe that caffeine gives

us energy, it only borrows energy from future

• Caffeine - stimulates sympathetic nervous

system - stress hormone levels go - but later
the level goes below the starting level -
demands another cup
 …Caffeine
• 5 or more cups / day 2 - 3 times more Increase the
frequency and severity of irregular heart beats
• Promote the stress response. Disturbs inner
equanimity
• Withdrawal syndrome - start with decaffeinated
coffee
• Tea contains in addition to caffeine, theo phylline
and other stimulants
 Tea
• Black tea is a source of flavinoids which are
thought to retard atherosclerosis
• Boston Study 800 who drank tea had less
heart attack than those who did not
• Borrowing energy concept
 Alcohol
• Glass of wine : one can of beer : one mixed drink one
or two ounces / day was advised!
• Sick people and reformed alcoholics were controls
drinking group were more healthy
• Happy hour-better social and family ties
• Doubles the risk of hamorragic stroke
• Alcoholic cardiomyopathy, cirrhosis, pancreatitis,
HTN, cardiac arrhythmias, malnutrition
 …Alcohol
• Alcohol raises HDL but IT`s of HDL 3
which is not cardio protective
• Alcohol provides a lot of extra calories but
no nutrition
• In women 50 - 100 %elevation in the breast
cancer
 Garlic pearls
• 5,000 yrs India, China
• Recently promoted as a way of reducing cholesterol
and triglycerides
• Most recent studies that the effect is not very
significant
• Some other benefits esp inhibits clotting and reduces
heart attack and stroke
• Not a panacea - beneficial cardiovascular supplement
 Soya Foods
• Lowers LDL and improves HDL

• Also contains antioxidants isoflavones

• High quality Protein meat can be avoided

• 30-50 grams/day for cardiac benefits

• Taste is the only limiting factor

Welcome to

Yoga Package

Dr. B. Udaya Kumar Reddy

 What is Yoga
Yoga is the Science of Life and Art of Living

Time tested

All Inclusive

Scientific

Royal Path towards Spirituality

Origin of Yoga
- Indus Valley Civilization
- Upanisada
- Epics & Puranas
- Patanjali Yoga Sutras
Yoga Systems
+ Practical
- Patanjali Yoga
- Laya Yoga
- Matra Yoga
- Hata Yoga
+ Philosophical Systems
- Bhakti
- Karma
- Jnana
Yoga - Topics

1.Practices
2.Principles
3.Philosophy
 Yoga Techniques

Daily Routine
Asana
Pranayama
Dhyana
Bhandha & Mudra ( Not Popular)

Seasonal
Kriya
 Yoga Principles

1. Yama Ahimsa
Satya
Asteya
Brahmacharya
Aparigraha
2. Niyama Soucha
Samtosha
Tapas
Swadhyaya
Iswara pranidhana
Yoga Philosophy
-Mind
-Trance
-Afflictions
-God
-Trigunas
Practice Strategy
-General Health Checkup
-Time
-Place
-Dress
-Food
-Approach (Ego Void)
-Capacity
-Fatigue
-Pain & Illness
Thank You