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Special 5th Annual Edition

10 to
Work
Habits

Super easy Mantras


Tiny Pleasures to Boost Your
GUARANTEED Self-Confidence
to Destroy Stress

KNOW YOUR CHAKRAS

Hurry! It comes with limited


scented candle and a notebook!
1
Credits Contents
Editor in Chief
Zafalas

J. Editor
3 KNOW YOUR
CHAKRAS
Zafalas
ADVISORY BOARD
Utari K. S.
Uma P.
8 10 to

Emanuel P.
Claudia L.

10
Super-Easy
ART DIRECTOR Tiny Pleasures
Zafalas GUA R A N TEED
to Destroy Stress
DESIGNER
Zafalas

ADVERTISING DIRECTOR
Utari K. S.
12 Work
Habits
ADVERTISING MANAGER

14 Mantras
Utari K. S.
to Boost Your
PR. EXECUTIVE
Zafalas
Self-Confidence

PUBLISHER
UniSadhuGuna
International College
EduCenter, BSD City.
Phone: +62 343 3402 4392
Email: unisadhuguna@gmail.com

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Letter from Editor

When life seems too unberaeble, lit your scented


candle, get comfortable, open your favorite book,
and just relax for awhile.

Love,
Zafalas
3
KNOW YOUR
CHAKRAS
Our bodies contain hundreds of
chakras, but there are only seven
major stations from which they all
emanate. Cakra means wheel
or disk in Sanskrit.

Many describe the chakras as


spinning wheels of light that exist
along the spine. These centers or
hubs each connect to our being at
varying levels, including spiritual,
mental, emotional, and physical.
Each chakra is connected to
a different color vibrational
frequency. Each chakra is also
its own intelligence center and
People collect controls various emotional and
energy from mental aspects of our beings. It
different is important for us to find balance
sources of and take care of each centers.
vibrations that Keeping the chakra energies
are used in balanced is the key to a healthy
various parts mind and body.
of the body.
The bodys
main energy
centers, or
chakras, are
connected to
major organs
and glands. Lets start from the root...

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Primary drive

Survival

The Red Root


or Base Chakra Located

At the base of
the tailbone.

Awakening the Root Chakra Stressor


Often times in life, fear drives our
behaviors. If you are feeling off, check Money
your root chakra energy and examine Food
any anxieties or fears you may be
facing. Acknowledging your fears
will help you find balance.
Represents

Human
foundations,
helping us
feel secure
and grounded.

Healing Foods
Red foods: apples and
beets
Hot spices: red cayenne
peppers and
Tabasco sauce
Ground vegetables:
carrots and potatoes
Animal proteins: eggs
and red meat

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Primary drive
The Orange
Pleasure
Spleen Chakra
Located

In the pelvic Awakening the Spleen Chakra


and lower When things are not going well and fears
have been acknowledged, it is time to
abdominal area. immerse yourself in pleasure. This could
take form in a variety of ways to awaken
the spleen chakra and find balance.
Stressor

Lack of abundance.
Lack of well-being.
Lack of sexuality.
Lack of pleasure.

Represents

Human abilities to
accept change and
feel sexual and
creative.

Healing Food

Orange foods:
oranges and
tangerines.
Nuts.

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The Solar Primary drive

Plexus Chakra Power

Located

Awakening the Solar Plexus Chakra In the upper


When stress is upon you from a downfall abdominal area.
in self image, it is time to awaken the solar
plexus chakra and turn to it for strength. This
involves developing an intense, centered
focus during physical activity -- running,
yoga, lifting weights, swimming. This third Stressor
chakra is helpful to balance when trying to
resolve a variety of conflicts. Low self-worth.
Low self-confidence.
Low self-esteem.

Represents

Confidence
and control
in our lives.

Healing Food

Yellow foods: corn.


Grains and flour: whole
wheat and granola
Teas: chamomile
and peppermint

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Primary drive

Love

Located

In the heart

Stressor

Lack of love.
Lack of joy.
Lack of inner peace.
The Green
Represents
Heart Chakra
Human intimacy
and the ability
to love.

Awakening the Green Heart Chakra


Healing Foods When it becomes draining to be with
others, open up your heart to them, show
your love, and awaken your heart chakra.
Green foods: leafy This is extremely helpful when conflicts
vegetables are personal in nature and have to be
Green tea solved. Centering yourself with the heart
chakra and taking down your defenses
will help you open yourself up and
in turn help your friend do the same.

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Primary drive

Creative
Expression

Located

In the throat

Stressor

Poor Communication.
Inability to express feelings.

The Blue Holding secrets: Difficulty


speaking the truth.

Throat Chakra Represents

Human abilities to
communicate and
creatively express
Awakening the Blue Throat Chakra oursenves.
When feeling nervous, awakening
the throat chakra helps. Rather than
fight the nervous energy and trying
Healing Food
to restrain it, let it out. Let the energy
travel through you and come out
however it will. This allows you to Juices
communicate clearly and Teas.
not end up in conflict.
Fruits

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Primary drive

Transcendence

Located

Above the base of


the nose, between
the eyes.

Stressor

Inability to
make decision.
Lack of the ability
to imagine.
The Indigo Brow or
Lack of foresight
or intuition. Third Eye Chakra
Represents

Human abilities to
see the big picture
and get hung up or
lost in the details.
Awakening the Third Eye Chakra
If you are feeling discombobulated
Healing Foods and not sure which direction to head,
awakening the brow chakra can help
tremendously. This means it is important
Purple fruits: grapes to stop and reassess the situation.
and blueberries. Stepping back and taking a look at the
Chocolate. bigger picture will help redirect you and
Lavender tea or provide a sense of purpose again.
flavored spices.

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Primary drive

Spirituality

Located

At the top of
the head.

Stressor

Anything that disturbs


our inner peace
The Crown and beauty.

Chakra Lack of pure bliss.

Represents

Human full spiritual


connection.

Awakening the Crown Chakra


Ultimate nirvana. Ultimate surrender.
When all else in life fails, the crown Healing Food
chakra is called upon to give you
permission to totally give up. One The Crown Chakra does
condition is in play, however. You not benefit from healing
may give up under the condition foods as it represents our
that you never lose faith. highest state of being and
spiritual connection.

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you must learn
to LET GO.
Release THE
STRESS. You
were never in
control anyway.
- Steve Maraboli

1O
to

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Let go of Let go of
Comparing. Worrying.

Let go of Let go of
Blame. Anger.

Let go of
Let go of
Regrets. Competing.

Let go of Let go of
Judgements. Guilt.

Let go of Have a proper


Fear. belly laugh at
least once a day
(esp. if its about
your inability to
let go of any or
all of the above.

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Savor your morning
coffee or tea, drinking in
the aroma and the taste.

Appreciate the
colorful display
of a meal.

Play with
your pet.

Super-Easy
Tiny Pleasures
GUAR A NTEED
to Destroy Stress
For tiny pleasures to be effective in relieving stress, heres
a few simple tips:
You must be present and aware in the moment.
The pleasures must be enjoyable and in a healthy dose.
There needs to be a body-based experience that invokes
relaxation and a tide of happy neuro-chemicals.

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Rub an object in
your palm, feeling
the stimulation of
pressure points.

Feel the warmth


of the sun on
your body.

Listen to the
sounds
of nature.

And then one


Walk barefoot
and feel all the day I decided
sensations on that hurry and
your soles. stress were no
longer going to
be part of my
life. Stress is
Gaze at the stars self-created; I
and appreciate the decided to stop
mystery of life.
manufacturing it.
We can choose
an internal calm
and joy even
Indulge
Z
Z amid the chaos.
in a nap. Z -Brendon Burchard

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Work
Habits
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Start the day by Pause when I begin
setting an intention: to feel overwhelmed
May my work and or stressed. Use
whatever I do today a simple stress
benefit as many reduction technique
people as possible. and re-evaluate my
priorities as needed.

Practice a Spend time in


formal session nature everyday.
of mindfulness
meditation.

Choose creative Have your paper


work first, reactive priority list beside
work second. you at all times
The single most
while working.
important change
you can make
in your working
habits is to
Take 30 breaths Take evenings and switch to creative
to oxygenate your the better part of work first,
brain and energize the weekend off. reactive work
your body. second. This
means blocking
off a large chunk
of time every day
Stay in the present Review your progress for creative work
moment as you at the end of the on your own
work. If your mind day. Celebrate your
priorities, with
accomplishments.
wanders, bring it the phone and
Move incomplete
back to here priorities or tasks e-mail off.
and now. to the next day. Mark
McGuinness

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Mantras
to Boost Your
Self-Confidence
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Because one
believes in oneself,
one doesnt
try to convince
others. Because
one is content
with oneself, one
doesnt need
others approval.

Build Your Confidence


Because one
accepts oneself,
the whole world
with Positive Self-Talk accepts him or her.
Lao Tzu

I frequently
It all begins with one thought, one remember my
word, one step, and continues successes in
with the next. How you speak to full technicolor.
yourself can make all the difference
in the world. If you tell yourself
scary stories, youll stay small,
contracted, and unfulfilled. So start
telling yourself a new story using
your favorite phrases from this list or
better yet, write your own mantra.

I take joy in
every positive
step I take.

Im unique.
I dont compare
myself to others.

I value myself.
I know my life I value my mind,
is a miracle. I my emotions,
respect it like a my body, and
precious gem. 19
my spirit.
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