Shyam Bhatawdekar | Building Leadership and Management

Stress Management: Meditation

Posted on January 29, 2012 by Shyam Bhatawdekar

(If you are interested in authentic management books, go to “Best Books” at: http://best-book-list.blogspot.com)

(Refer for the most authentic articles on Building Leadership and Management: http://shyam.bhatawdekar.com

(Refer our High Quality Management Encyclopedia “Management Universe” at: http://management-universe.blogspot.com/)

Alternate Techniques/Methods of Stress Management

Many people use many alternative techniques to cope up with their stresses and strains.

We are including some of these alternative techniques in our various blog posts, one technique in one post. Though certain methodologies have been suggested for these techniques, you need not have to copy them ditto in any ritualistic way. You can introduce some suitable adjustments in them in order to help them suit your requirements for your own comfort.

The nomenclatures may vary. Yet, some often-used labels have been assigned to these techniques.

In this post we are describing one of such alternate techniques of stress management called “Meditation”.

Meditation: An Alternate Technique/Method of Stress Management

There are numerous methods of meditation followed by numerous people. We are giving here one of the simplest methods that we call as “standard method”. Additionally, we are giving four more methods of meditation:

Meditation (Standard Method)

Sit comfortably with your back straight. Be in an easy physical posture.
Close your eyes gently. Let go. Relax.
Witness the rise and fall of your belly as you breathe in and breathe out. Do not force, concentrate or evaluate.
Whatever thoughts or sensations come let them come. Do not censor, block or evaluate. Just innocently witness them. Have no exceptions. Whatever comes is OK.After about 20 minutes gently open your eyes (trust your instinct about the timing).

Meditation (Alternate Methods)

Meditation has become quite popular and fashionable stress reliever. Therefore, various people have devised many alternative methods of meditation. It will be quite impractical to include all of them in this book. Yet, we are giving here a couple of these alternate methods as illustrations.

One alternate method is to “explode”

You need to let go by screaming, crying, jumping, shaking, dancing, singing, laughing and resorting to such similar otherwise inhibiting actions. Keep your whole body busy all the time. Do not reflect on what you are up to; do not make any analysis or judgment. Carry this on for a few minutes depending upon how long you can carry on easily. Then stop and relax.

Other alternative method of meditation can be “chanting”some words repetitively.

Raise your arms, jump up and down shouting some well-chosen word like “whoa” or “aha” or “yippee” or some such other word. That word becomes your mantra for this kind of meditation. Keep jumping up and down and shout out the mantra: whoa, whoa, whoa. Do it till you feel exhausted. Many people report that they feel quite relaxed after this type of meditation.

Another method of meditation is to “dance”it away.

Choose a room with a pleasant ambience. Choose some good music of your liking. Play it. And then dance to your heart’s desire. Feel happy and elevated. Get totally lost in dancing. You are sure to feel stress free.

Here is one more method called “gibberish”.

Engage yourself in saying some “gibberish” like the way the small children do. Make kiddy sounds and noises and utter meaningless grunts and go totally “gibberish”. You don’t have to use any meaningful language. Whatever is holding you, blurt it out by expressing it in this “gibberish”. You can make suitable body movements in consonance with the gibberish.

For all the above-mentioned alternate methods of meditation there is no fixed rule for their duration. Five to ten minutes could be just about OK.

Here is your chance of buying the book “Stress? No Way!! (Handbook on Stress Management)”

For owning your copy/copies of the book, visit the following Amazon.com sites:

For eBook format: http://www.amazon.com/Stress-Way-Handbook-Management-ebook/dp/B005LV37JO/ref=sr_1_1?s=digital-

text&ie=UTF8&qid=1323923006&sr=1-1

For book in print form: http://www.amazon.com/Stress-No-Way-Handbook-Management/dp/146632239X/ref=sr_1_1?

s=books&ie=UTF8&qid=1323923179&sr=1-1

Our Books Publications (Books authored by Shyam Bhatawdekar and Dr Kalpana Bhatawdekar)

Own your copy/copies of the following bestseller books authored by eminent management gurus and consultants Shyam Bhatawdekar and Dr Kalpana Bhatawdekar:

1. HSoftware (Human Software) (The Only Key to Higher Effectiveness) or HSoftware (Shyam Bhatawdekar’s Effectiveness Model)
2. Classic Management Games, Exercises, Energizers and Icebreakers
3. Sensitive Stories of Corporate World (Management Case Studies)
4. Funny (and Not So Funny) Short Stories
5. Stress? No Way!! (Handbook on Stress Management)

You may like to go to the above-mentioned titles (web links) and order your copies on Amazon.com on Internet. The books are available in printed form and also as eBooks.
Or
Persons residing in India may like to write to our email address prodcons@prodcons.com and order your copies.

For More Guidance, Assistance, Training and Consultation

Contact: prodcons@prodcons.com

Training in all the soft skills and various management functions/techniques is imparted by Prodcons Group’s Mr Shyam Bhatawdekar and/or Dr (Mrs) Kalpana Bhatawdekar, eminent management educationists, management consultants and trainers- par excellence, with distinction of having trained over 150,000 people from around 250 organizations.

Also refer: (Prodcons Group) http://prodcons-group.blogspot.com/, (Training Programs by Prodcons Group) http://training-development-function.blogspot.com/, (Productivity Consultants) http://productivity-consultants.blogspot.com/

Other Topics of Interest: Counseling: General and Psychological

(Anger Management) http://controlling-anger.blogspot.com/
(Children’s Behavior Problems) http://child-behavior-problems.blogspot.com/
(Cholesterol Control) http://controlling-cholesterol.blogspot.com/
(Counseling: Psychological) http://counselingfamily.blogspot.com/
(Counseling: Psychological) http://counseling-family.blogspot.com/
(Cross Cultural Etiquette) http://cross-cultural-etiquette.blogspot.com/
(Do This Today) http://do-this-today.blogspot.com/
(Emotions) http://emotion-feeling.blogspot.com/
(Executive Etiquette and Manners) http://executive-manners.blogspot.com/
(Exercises) http://exercises-plan.blogspot.com/
(Family Counseling) http://family-harmony.blogspot.com/
(Health: Homeopathy) http://homeopathy-medicines.blogspot.com/
(Life Management: Competencies) http://knol.google.com/k/shyam-bhatawdekar/competency-matrix/6txz9nck6g3/4#
(Life Management: Effectiveness Management: HSoftware) http://knol.google.com/k/shyam-bhatawdekar/management-in-life-profession-family/6txz9nck6g3/3#
(Life management: I Am Liberated) http://knol.google.com/k/shyam-bhatawdekar/i-am-liberated/6txz9nck6g3/6#view
(Marriage Counseling) http://marriage-counsel.blogspot.com/
(Ownership on Job) http://job-ownership.blogspot.com/
(Parental Responsibilities) http://parental-responsibilities.blogspot.com/
(Personality) http://human-personality.blogspot.com/
(Qualities of Spouse) http://spouse-qualities.blogspot.com/
(Quit Smoking) http://quit-smoking-plan.blogspot.com/
(Self Development) http://managing-self.blogspot.com/
(Self-confidence) http://self-confidence-improvement.blogspot.com/
(Spiritual Quotient/Intelligence) http://spiritual-quotient.blogspot.com/
(Stress Management) http://managing-stress-strain.blogspot.com/
(Stress Management) http://management-of-stress.blogspot.com/
(Success in Life or Success) http://success-achievement.blogspot.com/
(Success in Life or Success) http://knol.google.com/k/shyam-bhatawdekar/success-in-life/6txz9nck6g3/14#view
(Swine Flu and Its Prevention) http://swine-flu-precaution.blogspot.com/
(Telephone Etiquette) http://telephone-etiquette.blogspot.com/
(Walking) http://walking-plan.blogspot.com/
(Winners and Losers) http://winners-losers.blogspot.com/

Stress Management: Deep Breathing

Posted on January 27, 2012 by Shyam Bhatawdekar

(If you are interested in authentic management books, go to “Best Books” at: http://best-book-list.blogspot.com)

(Refer for the most authentic articles on Building Leadership and Management: http://shyam.bhatawdekar.com

(Refer our High Quality Management Encyclopedia “Management Universe” at: http://management-universe.blogspot.com/)

Deep Breathing: Good Stress Reliever

Breathing is not only important for living but also to lift up a good mood and keep performing at your best.

Deep breathing is an improved form of breathing that you can use as your normal breathing mode and do use it particularly, from time to time, to ease stress and tension. It gives your health and energy a boost.

Under stressful situations most people resort to shallow breathing where as in those specific situations, deep breathing is recommended.

Types of Breathing

There are two types of breathing:

1. Chest breathing
2. Belly breathing or diaphragmatic breathing or abdominal breathing

Difference between Chest and Belly Breathing

Put one hand on your upper abdomen near the waist and the other on the middle of your chest. As you breathe, notice which hand raises the most.
If you are breathing in a relaxed manner, you will find that your belly will expand and contract more with each breathing cycle. You are inhaling more air and so more oxygen.

On the other hand, if you are stressed, you are likely to breathe from your chest. You may not see your hand on your abdomen raising. This indicates that you are resorting to chest breathing. Your breathing will be shallow now. A large number of people get used to this type of breathing as their day-to-day normal breathing as a consequence of modern day stresses.

Diaphragmatic breathing or belly breathing is called deep breathing. It is an act of expanding your belly and thereby allowing the diaphragm to move down. That creates more room for the lungs to expand rather than only through chest wall expansion and movement of the rib cage.

Due to the lung expansion being lower on the body as opposed to higher up, belly breathing is referred to as deep breathing. The chest breathing (higher lung expansion of rib cage breathing) is referred to as shallow breathing.

Belly (or Deep) Breathing Superiority

Belly breathing that is marked by expansion of the abdomen rather than the chest when breathing is supposed to be healthier and more complete in terms of air and oxygen intake.

A large section of people use it as a therapy for reducing their stress levels and becoming healthier.

As the belly breathing is thought to therapeutic, one can as well make it a normal way of breathing.

Belly Breathing Procedure

1. You can do it while sitting or lying down.
2. Put one hand on your chest and other hand on your belly.
3. Inhale slowly through your nose, draw air into the lungs expanding your belly and then, filling your chest. Feel your stomach expand with your hand.
4. Exhale slowly through slightly parted lips while squeezing your belly.
5. Pause for a few seconds and repeat it 5 to 6 times or what is comfortable.

Benefits of Deep Breathing

Deep breathing practiced a few times during a day and particularly when you are feeling tensed and stressed may bring in the following benefits to you.
1. May elevate moods.
2. May release tension.
3. May relax mind and body.
4. Therefore, may help bring in clarity of thoughts and focus the mind.
5. Then, may help in sorting out the emotional tangles.
6. May release toxins and detoxify.
7. May improve quality of blood.
8. May strengthen the lungs.
9. May make the heart stronger.
10. May improve cellular regeneration.
11. May strengthen the immune system.
12. May improve the nervous system.
13. May massage organs.
14. May help relieve pain.
15. May increase and tone up muscles.
16. May strengthen weak abdominal and intestinal muscles.
17. May improve assimilation of food and increase digestion.
18. May assist in weight control.
19. May help improve posture that in turn has many advantages.
20. May enhance overall energy level.
21. Thus, may improve stamina.

Here is your chance of buying the book “Stress? No Way!! (Handbook on Stress Management)”

For owning your copy/copies of the book, visit the following Amazon.com sites:

For eBook format: http://www.amazon.com/Stress-Way-Handbook-Management-ebook/dp/B005LV37JO/ref=sr_1_1?s=digital-
text&ie=UTF8&qid=1323923006&sr=1-1

For book in print form: http://www.amazon.com/Stress-No-Way-Handbook-Management/dp/146632239X/ref=sr_1_1?
s=books&ie=UTF8&qid=1323923179&sr=1-1

Our Books Publications (Books authored by Shyam Bhatawdekar and Dr Kalpana Bhatawdekar)

Own your copy/copies of the following bestseller books authored by eminent management gurus and consultants Shyam Bhatawdekar and Dr Kalpana Bhatawdekar:

1.HSoftware (Human Software) (The Only Key to Higher Effectiveness) or HSoftware (Shyam Bhatawdekar’s Effectiveness Model)
2. Classic Management Games, Exercises, Energizers and Icebreakers
3. Sensitive Stories of Corporate World (Management Case Studies)
4. Funny (and Not So Funny) Short Stories
5. Stress? No Way!! (Handbook on Stress Management)

For More Guidance, Assistance, Training and Consultation

Contact: prodcons@prodcons.com

Other Topics of Interest: Counseling: General and Psychological

(Anger Management) http://controlling-anger.blogspot.com/
(Children’s Behavior Problems) http://child-behavior-problems.blogspot.com/
(Cholesterol Control) http://controlling-cholesterol.blogspot.com/
(Counseling: Psychological) http://counselingfamily.blogspot.com/
(Counseling: Psychological) http://counseling-family.blogspot.com/
(Cross Cultural Etiquette) http://cross-cultural-etiquette.blogspot.com/
(Do This Today) http://do-this-today.blogspot.com/
(Emotions) http://emotion-feeling.blogspot.com/
(Executive Etiquette and Manners)http://executive-manners.blogspot.com/
(Exercises) http://exercises-plan.blogspot.com/
(Family Counseling) http://family-harmony.blogspot.com/
(Health: Homeopathy) http://homeopathy-medicines.blogspot.com/
(Life Management: Competencies) http://knol.google.com/k/shyam-bhatawdekar/competency-matrix/6txz9nck6g3/4#
(Life Management: Effectiveness Management: HSoftware) http://knol.google.com/k/shyam-bhatawdekar/management-in-life-profession-family/6txz9nck6g3/3#
(Life management: I Am Liberated)http://knol.google.com/k/shyam-bhatawdekar/i-am-liberated/6txz9nck6g3/6#view
(Marriage Counseling) http://marriage-counsel.blogspot.com/
(Ownership on Job) http://job-ownership.blogspot.com/
(Parental Responsibilities) http://parental-responsibilities.blogspot.com/
(Personality) http://human-personality.blogspot.com/
(Qualities of Spouse) http://spouse-qualities.blogspot.com/
(Quit Smoking) http://quit-smoking-plan.blogspot.com/
(Self Development) http://managing-self.blogspot.com/
(Self-confidence) http://self-confidence-improvement.blogspot.com/
(Spiritual Quotient/Intelligence)http://spiritual-quotient.blogspot.com/
(Stress Management) http://managing-stress-strain.blogspot.com/
(Stress Management) http://management-of-stress.blogspot.com/
(Success in Life or Success) http://success-achievement.blogspot.com/
(Success in Life or Success) http://knol.google.com/k/shyam-bhatawdekar/success-in-life/6txz9nck6g3/14#view
(Swine Flu and Its Prevention) http://swine-flu-precaution.blogspot.com/
(Telephone Etiquette) http://telephone-etiquette.blogspot.com/
(Walking) http://walking-plan.blogspot.com/
(Winners and Losers) http://winners-losers.blogspot.com/

Posted in Boundaryless Management, Change Management, Family Counseling, General Counseling, Global Management, Health Management, Home Management, Human Resource Management, Life Management, Life Skills, Parental Counseling, Personal Effectiveness, Personality Development, Professional Counseling, Stress Management | Tagged Abdominal Breathing, Belly Breathing, Chest Breathing, Deep Breathing, Deep Breathing: Good Stress Reliever, Managing Stress, Stress Management, Stress Management: Deep Breathing | 1 Comment

Management Games, Exercises, Energizers and Icebreakers: Paradigm Shift

Posted on January 26, 2012 by Shyam Bhatawdekar

(If you are interested in authentic management books, go to “Best Books” at: http://best-book-list.blogspot.com)

(Refer for the most authentic articles on Building Leadership and Management: http://shyam.bhatawdekar.com

(Refer our High Quality Management Encyclopedia “Management Universe” at: http://management-universe.blogspot.com/)

Paradigm Shift

“Paradigm Shift” is an all time important issue. You being a faculty or a trainer must be finding the need to highlight the concepts of paradigms in your various workshops and seminars irrespective of what topics or modules they cover. So, here is an exercise that you will find quite handy and useful in explaining the “paradigms” and “paradigm shift”.

Give each one of your workshop/seminar participants the following jumbled up pieces of words and phrases written on a paper. Ask them to read the words/phrases carefully and let them select out at a time two of them as a pair such that in each selected pair one word or phrase is almost or completely opposite of the other word or phrase.

As a demonstration, select out from the distributed paper the phrases “Hard work’” and “Smart work”. Ask your program participants to make two columns on their note pad, the title of the first column being “Old Way” and that of the other being “New Way”. Ask them to fill the first column with “Hard work” as the old way of doing any work and the second column with “Smart work” as the new way of doing the work. Explain to them that “working hard” was an old paradigm and “working smart” has replaced it as a new paradigm of working.

Tell them that they should start picking up the rest of the pairs of words/phrases from the jumbled up list given to them and arrange the phrases/words in the two columns.

________________________________________________________________

Local                          Collaborate                       Work designed by employees
Add cost             Control-order-predict (COP)
Internal alliance                           Command              First time right
Idea-intensive production                                                    Uncovering errors
Individual courses
Lateral                        Add value                     Material-intensive production
High trust                                              Continuous learning
Low trust                                        Hard work
Work designed by management                                                   Hiding errors
Internal competition
Hierarchical                                      Acknowledge-create-empower (ACE)
Smart work                          Global             Rework

_________________________________________________________________

They may need some fifteen to twenty minutes to complete this exercise. You may notice that some participants may give up some way down the lane.

Now ask the person who completed the exercise the fastest to shout out the arrangement of phrases/words in the two columns. If he goes wrong in some cases, you can invite other participants to correct. If no one volunteers in some specific cases, you can fill them in.

The exercise does not end here. Now ask the participants to extend the list in “Old Way” and “New Way” columns by at least 10 more entries. The opposing paradigms added by them should be based on their observations, knowledge, experience and their own thinking. They can as well add some new paradigms of futuristic nature through their own imagination.

Request the participants to present their paradigm shift extensions to the list with their explanations wherever necessary.

It is an experiential learning exercise and by the time they finish with the whole exercise they will have adequate clarity on the concepts of paradigm and paradigm shift. They would have also learnt and realized the importance and necessity of becoming flexible in their thinking patterns about various aspects of their personal, professional, family and social lives.

Here is your chance of buying the book “Classic Management Games, Exercises, Energizers and Icebreakers”:

For owning your copy/copies of the book, visit the following Amazon.com sites:

For eBook format: http://www.amazon.com/Management-Exercises-Energizers-Icebreakers-ebook/dp/B004OEKF0I/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1323836948&sr=1-1

For book in print form: http://www.amazon.com/Classic-Management-Exercises-Energizers-Icebreakers/dp/1461029945/ref=sr_1_1?s=books&ie=UTF8&qid=1323837139&sr=1-1

Our Books Publications (Books authored by Shyam Bhatawdekar and Dr Kalpana Bhatawdekar)

Own your copy/copies of the following bestseller books authored by eminent management gurus and consultants Shyam Bhatawdekar and Dr Kalpana Bhatawdekar:

1.HSoftware (Human Software) (The Only Key to Higher Effectiveness) or HSoftware Shyam Bhatawdekar’s Effectiveness Model)

2. Classic Management Games, Exercises, Energizers and

Icebreakers

3. Sensitive Stories of Corporate World (Management Case Studies)

4. Funny (and Not So Funny) Short Stories

5. Stress? No Way!! (Handbook on Stress Management)

You may like to go to the above-mentioned titles (web links) and order your copies on Amazon.com on Internet. The books are available in printed form and also as eBooks.

Persons residing in India may like to write to our email address prodcons@prodcons.comand order your copies.