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EFFECTIVE SELF DVELOPMENT &
STRESS MANAGEMENT WITH
MEDITATION
ByDr (Lt Col) Mohan Kotwal
Dr (Lt Col) Mohan Kotwal, Pune
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DRUSHTAVEMAM SWAJANAM KRSHNA YUYUTSUM SAMUPASTHITAM
SEEDANTI MAMA GATRANI MUKHAM CHA PARISHUSHYATI
VEPATHUSCHA SHARIRE ME ROMHARSHA CHA JAYATE
GAANDIVAM STRANSATE HASTAT WAK CHAIVA PARIDAHYATE.
------ Ch I, 28-29, Bhagavad Gita
SEEING O KRSHNA THESE MY KINSMEN GATHERED HERE, EAGER
FOR FIGHT, MY LIMBS FAIL ME, AND MY MOUTH IS PARCHED UP. I
SHIVER ALL OVER, AND MY HAIR STANDS ON END. THE BOW
GANDIVA SLIPS FROM HAND, MY SKIN BURNS.Dr (Lt Col) Mohan Kotwal, Pune
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INDIVIDUAL STRESS MANAGEMENT
WHAT IS STRESS?
1) It is not just anxiety as anxiety operates atemotional and psychological levels while stressoperates in addition to these two at physiological
level too.2) It is always not harmful and damaging. Without
stress we will be vegetable like.
4) Our ego makes us ambitious. When achievementsdo not match ambitions, stress is the result.
Dr (Lt Col) Mohan Kotwal, Pune
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5) Ambitions lead to aspirations, which in turn lead to greedand avarice, which lead to more ambitions and the cyclecontinues adding more and more stress to our life.
6) Over concern for results and outcomes of our actions alongwith what lies in the future also lead to stress in life.
7) At job, stress is the outcome of conditions which deviatepeople from the normal functioning and may be due to
changes in job responsibilities, situations, ego clashes,frustration etc.
Dr (Lt Col) Mohan Kotwal, Pune
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STRESS AT WORK PLACE
TYPE OF JOB SOME JOBS CREATE MORE
STRESS e.g. QUALITY CONTROL ,SUPERVISORY JOB
CULTURE, LACK OF CORDIALITY etc.
BOSS & HIS/HER NATURE
ENVIRONMENT
Dr (Lt Col) Mohan Kotwal, Pune
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STRESS AT WORK PLACE
JOB PROFILE MONOTONOUS? REPEATATIVE?
DULL? TOO EXCITING?
YOUR AGE AS AGE GROWS STRESS TO
COMPETETION & RIVALRY
ORGANIZATIONAL POLITICS
ORGANIZATIONAL CULTURE
Dr (Lt Col) Mohan Kotwal, Pune
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OTHER FACTORS
LIFESTYLE STRESS TOO HECTIC , TOO
MONOTONOUS, TOO SLOW
INDIVIDUAL NATURE PERSONALITY TYPES
HEALTH FITNESS LEVELS FRIENDS & RELATIVES TOO MANY /TOO FEW
FAMILY STRUCTURE & CHARACTERISTICS
Dr (Lt Col) Mohan Kotwal, Pune
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ROLE OF SPIRITUALITY IN STRESS
MANAGEMENT
WHAT IS SPIRITUALITY?
-It is the missing half dimension of our life.
-It is to know the real self in our personality.
-It is also the recognizing of the Divinity in each ofus.
-It is to recognize and respect the existence of
a power superior to all the beings, including
humans.
Dr (Lt Col) Mohan Kotwal, Pune
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SPIRITUAL WAY OF LIFE AND STRESS
MANAGEMENT
How to add Spiritual dimension to life-
--Principle ofSat, Chit, Anand or Natural existence, Trueconsciousness (knowledge) and Bliss (divine happiness).
--The way ofMeditation Self control of mind-- .
--The Yogic lifestyle integrating Body ,Mind & Soul
--Having a Divine vision of life. To be divine is to be in tunewith nature and natures ways, respect nature
--Do your Duty leave the rest to Divinity
Dr (Lt Col) Mohan Kotwal, Pune
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THE THREE PILLARS OF A STRESS FREE LIFE
1) DHARMA Knowing and doing your nature givenduty in life. Consider your job as a divine dutyentrusted to you and do it sincerely and truthfully.
2) KARTAVYA Responsibility consider yourselfas a custodian of your possessions at home and at
work including your relatives parents etc. Willinglyand cheerfully accept all responsibilities.
3) SHARANATA Complete surrender to the divinewill. Be humble and accept presence of a super
power that controls all destiny and pray to it forblessings.
Dr (Lt Col) Mohan Kotwal, Pune
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DNYANESHWARI [
Balance of mind is the crux of Yoga and it is
ac ieve y integrating min an inte ect [ [
Real worship of God is only by your own good
deeds and this alone gives you happiness Be
good, Do good. Dr (Lt Col) Mohan Kotwal, Pune
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CHANDOGYA UPNISHAD ^,
[ Chandogya upnishadWhat ever is done with Knowledge, faith (in
onese an or se now e ge ecomessuperior in energy (quality)
This is the secret of Excellence as given by the
Vedas
It is also the secret of successful management
of life and career.Dr (Lt Col) Mohan Kotwal, Pune
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BHAGAVAD GITA
A man must elevate himself by his own mind,
not degrade himself. The mind is the friend of
the conditioned soul, and his enemy as well.
Be the master of your mind and not slave.
Dr (Lt Col) Mohan Kotwal, Pune
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BHAGAVAD GITA [
[ [ ["you are bound to discharge your duties withdevotion. Don't expect the fruits of your deeds.
on rema n e. xpec no ng n re urn or yourdeeds). He alone gives the results for your deeds.The deeds should go on unmindful of their fruits asanything done for enjoyment enslaves us to desire.
Whatever one does with desire binds us to the cycleof birth and death." - Bhagavad Gita
This could be called the Maha Vakyam of Gita
Dr (Lt Col) Mohan Kotwal, Pune
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MEDITATIONDHYAAN
Indias best gift to the world ASHTANG YOG OF SAGE PATANJALI
EIGHT LIMBS
--YAM , NIYAM ,ASANA , PRANAYAM
-- PRATYAHAAR, DHARANA, DHYAAN, SAMADHI TATRA PRATYAIKTANATA DHYAANAM
YOGSHCHITTA VRUTTI NIRODHAH ADDS SPIRITUAL DIMENSION IN LIFE
Dr (Lt Col) Mohan Kotwal, Pune
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DHYAAN YOG BHAGAVAD GITA IT IS THE YOG OF MIND BALANCE
EXECELLENT FOR THEBUDDHIJIVIS/INTELLECTUALS
IT IS TURNING THE MIND INWARDS IT MAKES YOU AWARE OF YOUR DIVINE
NATURE
IT IS SECULAR IN NATURE
EVEN MODERN SCIENCE HAS ACCEPTED ITS
SCIENTIFIC NATUREDr (Lt Col) Mohan Kotwal, Pune
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MEDITATION SCIENCE HARVARD MEDICAL CENTRES RESEARCH IN
MEDITATION WEB SITEWWW.MINDAND LIFE .ORG
IT RE-STRUCURES BRAIN GIVING ACCESS TOOTHERWISE DORMANT AREAS
VERY USEFUL IN STRESS MANAGEMENT
IT HAS BEEN FOUND USEFUL IN TREATMENT
OF DISEASES AS CANCER
Dr (Lt Col) Mohan Kotwal, Pune
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SOME INTERESTING RESULTS OF
MEDITATION
IT INCREASES SECRETION OF TWO CHEMICALS IN
THE BRAIN VIZ. SERETONIN & CATACOLAMYN BOTH OF THESE ARE ESSENTIAL FOR EFFECTIVE
COMMUNICATION OF NUERO CELLS
THEY ALSO INCREASE THE SENSE OF WELL-BEING &FOCUS OR EKAGRATA
HITHERTO NON ACTIVE AREAS OF BRAIN ARE
ACTIVATED DURING MEDITATION INCREASING ITSPOWER TO THINK MULTIFOLD
IT INCREASES CONSCIOUS NESS LEVELS
Dr (Lt Col) Mohan Kotwal, Pune
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OWN RESEARCH DOCTORAL RESEARCH COMPARATIVE STUDY
PF MEDITATION& OTHER SELF DEVELOPMENTTECHNIQUES FOR EFFECTIVE MANAGEMENT
VERY POSITIVE FINDINGS
80% MANAGERS FOUND MEDITATION VERYEFFECTIVE IN IMPROVING THEIRPERFORMANCE
MEDITATION IS THE MOST POWERFUL TOOLOF SELF DEVELOPMENT
Dr (Lt Col) Mohan Kotwal, Pune
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AND LAST BUT NOT THE LEAST---
[ [
SANT DNYANESWAR
Dr (Lt Col) Mohan Kotwal, Pune
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Dr (Lt Col) Mohan Kotwal, Pune