HeartMath Stress E-book

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  • 8/3/2019 HeartMath Stress E-book

    1/8

    7553$ LhfwsOfsl DDA$ fdd wnblsq whqhwphc // Ufbh 6

  • 8/3/2019 HeartMath Stress E-book

    2/8

    7553$ LhfwsOfsl DDA$ fdd wnblsq whqhwphc // Ufbh 7

    Rlfs nq qswhqq9Qswhqq lfq ghaioh slh mxoghw imh ofdfc~ i` ixw snoh- Slh aimqsfms uwhqqxwhfqqianfshc rnsl dnpnmb nm f `fqs/ufahc riwdc lfq awhfshc fm hmpnwimohms rlhwhmhfwd~ hphw~imh nq qx``hwnmb `wio h|ahqqnph qswhqq-

    Qswhqq nq f shwo xqhc si chqawngh slh rhfw fmc shfw slh gic~ h|uhwnhmahq nmwhfasnim si hphw~cf~ shmqnimq fmc uwhqqxwhq- Alfmbh$ nddmhqq$ nmkxw~ iw afwhhwfmc dn`hqs~dh alfmbhq$ fwh aiooim afxqhq i` qswhqq$ lirhphw$ ns"q slh uwhqqxwhfmc shmqnim rh `hhd nm whquimqh si slh dnssdh hphw~cf~ lfqqdhq / dnjh wxql lixwswf``na$ rfnsnmb nm dnmh$ fmc sii ofm~ hofndq / slfs ci slh oiqs cfofbh-

    Qswhqq nq slh gic~ fmc onmc"q whquimqh si fm~ uwhqqxwh slfs cnqwxusq nsq miwofdgfdfmah- Ns iaaxwq rlhm ixw uhwahusnim i` hphmsq cihqms ohhs ixwh|uhasfsnimq fmc rh fwh xmfgdh si ofmfbh ixw whfasnim- Fq f whquimqh$ qswhqqh|uwhqqhq nsqhd` fq whqnqsfmah$ shmqnim$ qswfnm iw `wxqswfsnim slfs slwirq i`` ixwul~qnidibnafd fmc uq~alidibnafd hvxndngwnxo$ jhhunmb xq ixs i` q~ma- N` ixwhvxndngwnxo nq cnqsxwghc `iw dimb$ slh qswhqq afm ghaioh cnqfgdnmb-

    Qswhqq nq i`shm onqxmchwqsiic- Rh diij fs ixsqnch hphmsq fq slhqixwah i` qswhqq$ gxs nm `fas qswhqq nq whfdd~ afxqhc g~ ixw hoisnimfdwhfasnimq si hphmsq- Slh qswhqq rh h|uhwnhmah nm sicf~q riwdci`shm bihq xmmisnahc- Ofm~ uhiudh lfph qnoud~ fcfushc si qswhqq nmfm xmlhfdsl~ rf~$ whqnbmhc si slnmjnmb nsq kxqs slh rf~ ns nq-Xm`iwsxmfshd~ xmofmfbhc qswhqq lfq awhfshc f ufmchona i` dir/bwfch fm|nhs~ fmc chuwhqqnim-

    Lir cihq qswhqq f``has lhfdsl9Qswhqq f``hasq uhiudh ul~qnafdd~$ ohmsfdd~ fmc hoisnimfdd~-Faaiwcnmb si slh Fohwnafm Nmqsnsxsh i` Qswhqq$ xu si >5( i` fddlhfdsl uwigdhoq fwh whdfshc si qswhqq- Sii oxal qswhqq afm

    aimswngxsh si fmc fbnsfsh ofm~ lhfdsl uwigdhoq nmadxcnmb lhfwscnqhfqh$ lnbl gdiic uwhqqxwh$ qswijh$ chuwhqqnim fmc qdhhucnqiwchwq- Fccnsnimfd qsxcnhq aim`nwo slh chgndnsfsnmb h``hasq i`qswhqq im ixw lhfdsl;

    Slwhh 65/~hfw qsxcnhq aimadxchc slfs hoisnimfd qswhqq rfq oiwh uwhcnasnphi` chfsl `wio afmahw fmc afwcnipfqaxdfw cnqhfqh slfm qoijnmb- Uhiudh rlirhwh xmfgdh si h``hasnphd~ ofmfbh slhnw qswhqq lfc f 35( lnblhw chfsl wfshslfm mim/qswhqqhc nmcnpncxfdq-

    F Lfwpfwc Ohcnafd Qaliid qsxc~ i` 6$071 lhfws fssfaj qxwpnpiwq `ixmc slfsrlhm qxgkhasq bis fmbw~ cxwnmb hoisnimfd aim`dnasq$ slhnw wnqj i` qxgqhvxhmslhfws fssfajq rfq oiwh slfm cixgdh slfs i` sliqh slfs whofnmhc afdo-

    F 75/~hfw qsxc~ i` iphw 6$255 idchw ohm aimcxashc g~ slh Lfwpfwc Qaliid i`Uxgdna Lhfdsl`ixmc slfs riww~ fgixs qianfd aimcnsnimq$ lhfdsl fmc uhwqimfd`nmfmahq fdd qnbmn`nafmsd~ nmawhfqhc slh wnqj i` aiwimfw~ lhfws cnqhfqh-

    Iphw imh/lfd` i` lhfws cnqhfqh afqhq fwh mis h|udfnmhc g~ slh qsfmcfwc wnqj`fasq$ qxal fq lnbl alidhqshwid$ qoijnmb iw qhchmsfw~ dn`hqs~dh-

    Faaiwcnmb si f Of~i Adnmna qsxc~ i` nmcnpncxfdq rnsl lhfws cnqhfqh$uq~alidibnafd qswhqq rfq slh qswimbhqs uwhcnasiw i` `xsxwh afwcnfa hphmsq$qxal fq afwcnfa chfsl$ afwcnfa fwwhqs fmc lhfws fssfajq-

    h diij fssqnch hphmsqslh qixwah i`hqq$ gxs nms qswhqq nqdd~ afxqhc g~w hoisnimfdasnimq si

    hmsq-

    `nmc ixs oiwhixs LhfwsOfslxsnimq si qswhqqc islhw whdfshciijq adnaj lhwh

    qnbm xu mir-

    http://www.heartmath.com/free_services.html
  • 8/3/2019 HeartMath Stress E-book

    3/8

    7553$ LhfwsOfsl DDA$ fdd wnblsq whqhwphc // Ufbh 1

    Lir qswhqqhc fwh ~ix9Hphw~imh whquimcq si qswhqq cn``hwhmsd~- Sfjh slnq vxnaj shqs si qhh n` slhwh fwhfwhfq nm ~ixw dn`h rlhwh ~ix fwh h|uhwnhmanmb qswhqq-

    N `hhd iphwd~ snwhc iw `fsnbxhc-

    N i`shm fo mhwpixq$ fm|nixq iw chuwhqqhc-

    N `hhd cwnphm$ l~uhwfasnph$ fmc whqsdhqq-

    N shmc si ofjh qmfu chanqnimq gxs rnsl hwwiwq-

    N lfph qdhhu uwigdhoq-

    N lfph whuhfshc lhfcfalhq iw onmiw falhq fmc ufnmq-

    N riww~ fgixs kig qhaxwns~$ `nmfmanfd igdnbfsnimq iw whdfsnimqlnuq-

    Rlfs afm N ci fgixs ns9Slh `nwqs qshu nq si xmchwqsfmc lir qswhqq riwjq- Ns"q mis slh hphmsq iw qnsxfsnimqslfs ci slh lfwo: ns"q lir ~ix whquimc si sliqh hphmsq- Oiwh uwhanqhd~$ ns"q lir~ix `hhd fgixs slho slfs chshwonmhq rlhslhw ~ix ghaioh qswhqqhc iw mis-

    Hoisnimq$ iw `hhdnmbq$ lfph f uirhw`xdnoufas im slh lxofm gic~- Hoisnimq dnjh`wxqswfsnim$ nmqhaxwns~ fmc chuwhqqnmb`hhdnmbq fwh qswhqq`xd fmc nmlngns iusnofdlhfdsl- Uiqnsnph hoisnimq dnjh fuuwh/anfsnim$ afwh$ fmc diph mis imd~ `hhd biic$slh~ uwioish lhfdsl$ uhw`iwofmah fmcrhdd ghnmb-

    LhfwsOfsl"q whqhfwal lfq qlirm rlhm ~ixdhfwm lir si nmshmsnimfdd~ qln`s si fuiqnsnph hoisnim$ lhfws wl~sloqnoohcnfshd~ alfmbh- F qln`s nm lhfws

    wl~sloq of~ mis qhho nouiwsfms gxs nm `fas ns awhfshq f `fpiwfgdh afqafch i`mhxwfd$ liwoimfd fmc gnialhonafd hphmsq slfs ghmh`ns slh hmsnwh gic~- Slhqswhqq/whcxanmb h``hasq fwh gisl noohcnfsh fmc dimb dfqsnmb- Slh @whh{h/@wfohw Dhfwmnmb Q~qsho nq chqnbmhc si lhdu ~ix dhfwm lir si alfmbh ~ixwhoisnimfd qsfsh fmc lhfws wl~sloq si whcxah ~ixw qswhqq dhphdq fmc whpnsfdn{h~ixw hmsnwh gic~-Lir cihq ns riwj9Rlhm ~ix"wh qswhqqhc$ ~ixw gic~ nq ixs i` q~ma- S~unafd mhbfsnph hoisnimq rh`hhd rlhm qswhqqhcdnjh fmbhw$ `wxqswfsnim$ fm|nhs~ fmc riww~dhfc sinmawhfqhc cnqiwchw nm slh lhfws"q wl~sloq fmc nm slh mhwpixq q~qsho- Nmaimswfqs$ uiqnsnph hoisnimq dnjh ki~$ fuuwhanfsnim$ afwh fmc jnmcmhqq awhfshlfwoim~ nm slh lhfws"q wl~sloq fmc slh mhwpixq q~qsho- Islhw gicnd~ q~qshoqq~ma xu si slnq wl~slo rlnal qanhmsnqsq afdd ailhwhmah- Ghafxqh ailhwhmahdhfcq si oiwh ohmsfd adfwns~$ awhfsnpns~ fmc ghsshw uwigdho qidpnmb fgndnsnhq$ ns"qhfqnhw si `nmc qidxsnimq fmc ghsshw rf~q i` lfmcdnmb slh qswhqq`xd qnsxfsnimfmc$`hhd ghsshw-

    LhfwsOfslwhqhfwal lfqlirm rlh~ix dhfwm lsi nmshmsnimqln`s si fuiqnsnphhoisnim$ l

    wl~sloqnoohcnfshdalfmbh-

  • 8/3/2019 HeartMath Stress E-book

    4/8

    7553$ LhfwsOfsl DDA$ fdd wnblsq whqhwphc // Ufbh 3

    Whqhfwal fs slh Nmqsnsxsh i` LhfwsOfsl lfq qlirm slfs hoisnimq fwh wh`dhashcnm slh ghfs/si/ghfs alfmbhq nm slh lhfws"q wl~sloq- Slnq nq afddhc lhfws wfshpfwnfgndns~$ iw LWP- Slh fmfd~qnq i` LWP nq whaibmn{hc fq f uirhw`xd$ mim/nmpfqnph rf~ si ohfqxwh mhwpixq q~qsho c~mfonaq- Mhr adnmnafd whqhfwal

    nchmsn`nhq LWP fq f jh~ nmcnafsiw i` uwhphmsfgdh qswhqq fmc qlirq f whdfsnimqlnusi f rnch wfmbh i` lhfdsl uwigdhoq-

    @whh{h/@wfohw 7-5 cnqudf~q lhfws ailhwhmah

    Lir afm N awhfsh fmc bfnm slh ul~qnidibnafd ailhwhmah mhhchc siwhcxah qswhqq9Slh @whh{h/@wfohw Dhfwmnmb Q~qsho xqhq fcpfmahc shalmidib~ si uwipnch fmnmshwfasnph siid si xqh nm ~ixw cfnd~ dn`h si awhfsh mhr dhphdq i` ailhwhmah fmcwhcxah slh h``hasq i` qswhqq- Slnq aioudhsh q~qsho aimqnqsq i` fm hfq~/si/xqh`nmbhw qhmqiw fmc qi`srfwh slfs cnqudf~q ~ixw lhfws wl~sloq ,LWP.$ i``hwqbfohq$ f sxsiwnfd fmc oxal oiwh- Slh @whh{h/@wfohw lfq ghhm quhanfdd~chqnbmhc si shfal ~ix lir si gwnmb ~ixw hoisnimq$ onmc fmc gic~ nmsi bwhfshwailhwhmah- ^ixdd fdqi dhfwm slh Vxnaj Ailhwhmah siid$ f qnoudh$ hfq~ rf~ sinmshwwxus slh qswhqq whquimqh fmc vxnajd~ whcxah slh noufas qswhqq lfq im ~ixwlhfdsl$ uhw`iwofmah$ fmc iphwfdd rhdd ghnmb-

    Rnsl ~ixw @whh{h/@wfohw ~ix afm qhh ~ixw lhfwswl~slo ufsshwmq nm whfd snoh im slh aiouxshw qawhhm-Rlhm ~ix fuud~ slh Vxnaj Ailhwhmah siid ~ix afmqhh slh alfmbhq nm ~ixw lhfws wl~slo ,LWP. ufsshwmq-G~ aiwwhdfsnmb slh ufsshwmq im slh qawhhm rnsl f afdonmshwmfd `hhdnmb$ ~ix dhfwm si `nmc fmc ofnmsfnmul~qnidibnafd ailhwhmah- ^ix dhfwm qhd`/aimswid i`hoisnimq$ rlnal lhduq whcxah slh q~ousioq i`qswhqq- Qhhnmb ~ixw lhfws wl~sloq fmc f ailhwhmahqaiwh nm whfd snoh afm faahdhwfsh ~ixw uwibwhqq- ^ixdhfwm lir si vxnajd~ alfmbh ~ixw whfasnimq si qswhqq$nmawhfqh ~ixw hmhwb~ fmc nouwiph ~ixw iphwfdd lhfdslfmc rhdd/ghnmb-

    Whbxdfw xqh i` slh LhfwsOfsl Q~qsho lfq whqxdshc nm qnbmn`nafms qswhqq whcxasnimghmh`nsq g~ uhiudh rnsl FCC)FCLC$ fmbhw$ fm|nhs~ fmc ufmna cnqiwchwq$fww~slonfq$ fqslof$ alwimna `fsnbxh$ alwimna ufnm$ chuwhqqnim$ cnfghshq$cnbhqsnph cnqiwchwq$ l~uhwshmqnim$ fmc qdhhu cnqiwchwq-

    'Slh @whh{h/@wfohw nq f whpidxsnimfw~ uwicxas slfs lhduq oh chfd rnsl faaxoxdfshcqswhqq slwixbl qliws shmqnim gxqsnmb nmmhw riwjixsq slfs N diij `iwrfwc si hphw~cf~-'

    //Gfwmhs Gfnm$ Lidd~riic oipnh uwicxahw$Rlfs Cwhfoq Of~ Aioh$ AHI i` Ohsf`ndonaq

  • 8/3/2019 HeartMath Stress E-book

    5/8

    7553$ LhfwsOfsl DDA$ fdd wnblsq whqhwphc // Ufbh 8

    @whvxhmsd~ Fqjhc Vxhqsnimq

    6- Vxhqsnim; Slhwh fwh f dis i` qswhqq ofmfbhohms uwibwfoq fmc uwicxasqfpfndfgdh- Rlfsq cn``hwhms fgixs slh LhfwsOfsl fuuwifal9Fmqrhw; Oiqs qswhqq ofmfbhohms uwibwfoq fmc uwicxasqchfd rnsl slh h``hasq i` qswhqq mis rnsl slh afxqh-Ofm~ uwibwfoq `iaxq im slh nouiwsfmah i` rfsalnmb ixwcnhsq$ h|hwanqnmb oiwh$ whdf|fsnim shalmnvxhq fmc qi im-Slhqh fuuwifalhq afm lhdu gxs fwh oiqs i`shm fuudnhcf`shw slh `fassi bhs iphw qswhqq mis si uwhphms ns-

    Rnsl LhfwsOfsl shalmnvxhq fmc slh @whh{h/@wfohwDhfwmnmb Q~qsho ~ix fccwhqq slh afxqhq i` qswhqq$mhbfsnph hoisnimq fmc mhwpixq q~qsho alfiq- Ns lhduq ~ixwh/swfnm ~ixw onmc fmc gic~ si whquimc cn``hwhmsd~ si

    uishmsnfdd~ qswhqq`xd qnsxfsnimq- Slh Q~qsho nq fdwhfc~ghnmb xqhc qxaahqq`xdd~ g~ h|haxsnphq fmc ofmfbhwq nm@iwsxmh 655 aioufmnhq$ slh ondnsfw~$ lhfdsl afwhuwi`hqqnimfdq fmc hcxafsiwq fmc nsq gfqhc im qidncqanhmsn`na whqhfwal-

    7- Vxhqsnim; Qioh uhiudh qhho si slwnph im qswhqq fmc slnmj qswhqq nq biicghafxqh ns oisnpfshq xq- Rlfs fwh ~ixw slixblsq im slnq9Fmqrhw; Qswhqq afm gh f oisnpfsiw$ xu si f uinms- Rnslixs alfddhmbhq rhrixdcms bwir$ dhfwm mhr slnmbq iw whfal gh~imc ixw dnonsq fmc aio`iws {imhq-Lirhphw$ qsxcnhq lfph adhfwd~ qlirm slfs fs f ahwsfnm uinmsdimb gh`iwh oiqs

    uhiudh whfdn{h nsqswhqq ghbnmq si cnonmnql ixw uhw`iwofmah fmc mhbfsnphd~noufas ixw lhfdsl- Qsfsnqsnaq adhfwd~ qlir slfs alwimna qswhqqmis slh hphw~cf~qswhqq fqqianfshc rnsl oisnpfsnmb xq si ohhs f alfddhmbhlfq ghaioh lnbld~uwhpfdhms slwixblixs slh riwdc$ hquhanfdd~ nm Rhqshwm nmcxqswnfdn{hc mfsnimq-Nsq cfofbnmb slh dnphq i` lxmcwhcq i` onddnimq i` uhiudh$ sfjnmb f lhfp~ sidd imqianhs~ fq f rlidh-

    1- Vxhqsnim; No whaiphwnmb `wio f qhwnixq lhfdsl uwigdho- Nsq afxqnmb oh fdis i` qswhqq fmc N jmir slfs qswhqq nq gfc `iwo~ lhfdsl fmc whaiphw~- Lir afm slh @whh{h/@wfohw lhdu oh chfd rnsl slh qswhqq No`hhdnmb9Fmqrhw; Ofm~ uhiudh whaiphwnmb `wio fm nddmhqqci h|uhwnhmah f aimqnchwfgdh foixms i` qswhqqnm slh `iwo i` riww~$ fm|nhs~$ giwhcio fmcchfdnmb rnsl alfmbh- Slh @whh{h/@wfohw afmlhdu ghafxqh ns shfalhq ~ix lir si q~malwimn{h~ixw mhwpixq q~qsho rlndh fs slh qfoh snohdhfwmnmb lir si whbxdfsh ~ixw hoisnimq- Slnqwhcxahq f dis i` xmmhahqqfw~ qswhqq$ rlnaluwioishq lhfdnmb- Xqnmb ns `iw 68 si 15 onmxhsq

  • 8/3/2019 HeartMath Stress E-book

    6/8

    7553$ LhfwsOfsl DDA$ fdd wnblsq whqhwphc // Ufbh 0

    'Slh @whh{h/@wfohw lfq lhduhc oh ghsshw fuuwhanfsh fdd slh biic slnmbq Nlfph- Ns lfq whcxahc o~ qswhqq dhphd$ dirhwhc o~ gdiic uwhqqxwh$ fmc lhduhcoh gfdfmah riwj rnsl slh whqs i` o~ dn`h- Ns lfq fdqi lhduhc oh ofjh ghsshwgxqnmhqq chanqnimq-'

    //Ofwj Cxgipi~Dhfu`wib Phmsxwhq ,phmsxwh afunsfd.

    f cf~ rndd lhdu ~ix awhfsh f oiwh afdo fmc gfdfmahc qsfsh i` ghnmb fmc afmghaioh fm nouiwsfms ufws i` iphwaionmb slh qswhqq fqqianfshc rnsl cnqhfqh-

    3-Vxhqsnim;Rlhm xqnmb slh @whh{h/@wfohw lir rndd N jmir nsq riwjnmb9Fmqrhw; Fq ~ix dhfwm lir si ghaioh oiwh ailhwhms ~ixdd `hhd ghsshw wnblsfrf~- Slfsq ghafxqh rlhm ~ixwh qswhqqhc$ ~ixw gic~ nq ixs i` q~mal- S~unafdmhbfsnph hoisnimq rh `hhd rlhm qswhqqhc$ dnjh fmbhw$ `wxqswfsnim$ fm|nhs~ fmcriww~ dhfc si nmawhfqhc cnqiwchw nm slh lhfwsq wl~sloq fmc nm slh mhwpixqq~qsho fmc rh afm ahwsfnmd~ `hhd slfs- Nm aimswfqs$ uiqnsnph hoisnimq awhfshlfwoim~ nm slh lhfwsq wl~slo fmc slh mhwpixq q~qsho fmc rlhm slfs lfuuhmqnsq hfq~ si shdd slh cn``hwhmah- ^ix afm `hhd slh qswhqq binmb frf~$ ghnmbwhudfahc rnsl f oiwh afdo fmc adhfw qsfsh-

    Lir fmc Rlhm si Xqh slh @whh{h/@wfohw

    Slh @whh{h/@wfohw riwjq im fdoiqs fm~ UA aiouxshw- Ns"q hfq~si nmqsfdd fmc slh Vxnaj Qsfws Bxnch$ Lhdu Ohmx fmc

    aiouwhlhmqnph$ oxdsn/ohcnf Sxsiwnfd ofjh ns hfq~ sixmchwqsfmc fmc xqh- Ns"q fq qnoudh fq udfanmb ~ixw nmch| `nmbhwim slh qhmqiw$ iuhmnmb slh uwibwfo fmc adnajnmb slh Qsfwsgxssim rnsl ~ixw axwqiw-

    ^ix afm igqhwph ~ixw alfmbnmb lhfws wl~sloq$ udf~ imh i` slh@whh{h/@wfohw"q bfohq fmc uwfasnah slh Vxnaj Ailhwhmahshalmnvxh si nouwiph ~ixw ailhwhmah qaiwh- ^ix afm fdqi qfph~ixw qhqqnim `iw whpnhr dfshw fmc aioufwh qhqqnimq si swfaj ~ixw uwibwhqq-

    Ns nq qxbbhqshc slfs ~ix xqh ns `iw 68 si 15 onmxshq f cf~ nm imh iw sri qhqqnimq-

    ^ix afm xqh ns fs slh i``nah rlhm ~ix mhhc f gwhfj$ gh`iwh iw f`shw

    ohhsnmbq$ iw gh`iwh hmbfbnmb nm f sfqj slfs whvxnwhq h|swf ohmsfd adfwns~fmc awhfsnpns~-

    Xqh ns cxwnmb fnw iw swfnm swfphd si whcxah swfphd qswhqq-

    Xqh ns gh`iwh binmb si ghc si whdhfqh slh qswhqq lfq gxnds xu cxwnmb ~ixwcf~$ iw xqh ns nm slh oiwmnmb si lhdu qhs slh simh `iw slh cf~-

    N` ~ix lfph lfc fm hquhanfdd~ qswhqq`xd hunqich ns"q f bwhfs rf~ si bhs gfajnmsi gfdfmah `fqs-

    Alndcwhm lfph qswhqq sii fmc slh @whh{h/@wfohw afm lhdu slho dhfwm lir sighsshw ofmfbh slhnw hoisnimq-

    Slhwh fwh qi ofm~ xqhq `iw slh @whh{h/@wfohw ~ix rndd gh ahwsfnm si `nmcfuudnafsnimq slfs fwh wnbls `iw ~ix fmc ~ixw dn`hqs~dh-

    qsf~ xu sih rnsl slh

    hqs qswhqqxsnimq adnajh si qnbm xu-

    http://www.heartmath.com/free_services.html
  • 8/3/2019 HeartMath Stress E-book

    7/8

    7553$ LhfwsOfsl DDA$ fdd wnblsq whqhwphc // Ufbh 2

    Bdiqqfw~ i` Shwoq

    Afwcnfa AilhwhmahF oich i` afwcnfa `xmasnim nm rlnal slh lhfwsq wl~slona

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