دانلود کتاب Guru Activities - A Practicum For Dealing With Isolation

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DEDICATION
FOREWORD
WELCOME!
CAUTIONS!!
WHEN TO DELAY THE START OF AN EXERCISE PROGRAM
GUIDELINES AND PRECAUTIONS FOR STRETCHING:
WHAT IS A GURU?
OTHER DEFINITIONS
THOUGHTS
A STORY - THE OBSTACLE IN OUR PATH
MODELS OF WELLNESS
ILLNESS-WELLNESS CONTINUUM:
ICEBERG MODEL
SPIRITUAL WELLNESS
WHY IS SPIRITUAL WELLNESS IMPORTANT?
THE ROUTE TO SPIRITUAL WELLNESS
SEISHIN TEKI KYOYO (SPIRITUAL AWAKENING)
SELF REFLECTION
WHAT YOU NEED TO LEARN ABOUT YOURSELF CHECKLIST
YOUR “WHY”
YOUR VALUES
YOUR MOTIVATIONS
HOW YOU LEARN
YOUR HABITS
YOUR STRENGTHS AND ABILITIES
YOUR PERSONALITY
YOUR EMOTIONAL INTELLIGENCE
YOUR SELF-CONFIDENCE
ANYTHING HOLDING YOU BACK
TATSUJIN NO TOKUSEI (TRAITS OF THE GURU)
LONELINESS
WHAT IS LONELINESS
HOW DOES LONELINESS AFFECT PEOPLE?
HOW COMMON IS LONELINESS?
HARMFUL EFFECTS OF SOCIAL ISOLATION
COMMON CAUSES OF LONELINESS
LOW SELF-ESTEEM
NEGATIVE ATTITUDES
SELF-PITY
SELF-CENTEREDNESS
ANGER
FEAR
SITUATIONAL CAUSE
SPIRITUAL CAUSES
NOTE:
IS THERE HOPE?
HOW SHOULD WE RESPOND?
CORRECTING NEGATIVE ATTITUDES
EXAMPLE OF NEGATIVE AUTOMATIC THOUGHT:
EXAMPLE OF POSITIVE CONSCIOUS THOUGHT;
THE FIX
THE PROCESS
MINDSET
RIGID MINDSET
AVOID CHALLENGES
HANDICAPS
EFFORT
CRITIQUE
ACCOMPLISHMENTS OF OTHERS
SUMMARY
FLEXIBLE MINDSET
EMBRACE CHALLENGES
PERSIST AND ENDURE
SEE EFFORT AS THE PATH TO PERSONAL GROWTH
LEARN FROM THE CRITIQU OF OTHERS
BE HAPPY FOR OTHERS SUCCESS
SUMMARY
SELF IMAGE
WHAT IS SELF IMAGE?
WHERE DOES THIS IMAGE COME FROM?
HOW DO YOU SEE YOURSELF?
TEST - WHAT IMAGE DO YOU HAVE OF YOURSELF?
RESULTS
HOW TO IMPROVE YOUR IMAGE?
EXERCISE #1
EXERCISE #2
BUILDING SELF CONFIDENCE
PLANNING
THE BENEFITS OF A PLAN
PLANS SUCCEED WITH COMMITMENT
WHAT STOPS US FROM PLANNING EFFECTIVELY?
HOW CAN WE MAKE PLANNING EASIER?
MAKING PLANS FOR YOUR FUTURE
WHY WOULD ANYONE WANT A PLAN Z?
DISCOVERY PHASE: BEFORE WE START
KEY ELEMENTS
END GOALS
USE MILESTONES TO MAKE YOUR END GOALS ACTIONABLE
CHOOSE 1-3 FOCUS AREAS
CHOOSE 1-3 DEVELOPMENT AREAS.
VISION BOARDS
DAILY QUESTIONS
DAILY QUESTIONS OF ROUTINE
DAILY ADDITIONAL QUESTIONS
SHORT VERSION QUESTIONS
FEAR
WE MUST CHALLENGE OUR FEARS
WE MUST REACH OUT TO OTHERS
CONTROLING YOUR FEAR
WHERE DOES FEAR COME FROM?
WHAT IS MENTAL PRACTISE?
HOW TO CREATE MENTAL IMAGERY.
MAKING RELATIONSHIPS THAT WORK
RAPPORT
WHOLE BODY MATCHING
CROSS MATCHING
MOVEMENTS
PART MATCHING
BREATHING
VOCAL PACING
INDIRECT MATCHING (CROSS - OVER MIRRORING)
HOW MUCH RAPPORT?
RAPPORT THROUGH PHYSIOLOGY
TIPS FOR DEVELOPING GREAT RAPPORT
LEARN NAMES
CHECK YOUR EGO AT THE DOOR
USE HUMOR
DO WHAT YOU ARE SAYING
SHARE YOUR HUMANNESS
ASK PEOPLE ABOUT THEMSELVES.
ELIMINATE NEGATIVE EMOTIONALITY
DEAL WITH CONFLICT EFFECTIVELY
PAY ATTENTION TO YOUR NON-VERBAL BEHAVIOR
MATCH AND MIRROR
SHARE PERSONAL INSIGHTS AND EXPERIENCES
SERVE BOTH SIDES OF THE BRAIN
OBSERVE AND LISTEN
REMEMBER WHAT IT IS LIKE BEING ON THE OTHER END
SEEK HONEST FEEDBACK
METHODS FOR BUILDING RAPPORT
RAPPORT BUILDING EXERCISES
EXERCISE 1
EXERCISE 2
EXERCISE 3
EXERCISE 4
9 THINGS YOU CAN DO TO GAIN RAPPORT WITH STRANGERS
SELF-DISCIPLINE
MENTAL TOXINS AND REMEDIES
CYNICISM
REMEDY TO CYNICISM
NEGATIVISM
REMEDY TO NEGATIVISM
DEFEATISM
REMEDY TO DEFEATISM
ESCAPISM
REMEDY TO ESCAPISM
DELAY
REMEDY TO DELAY
MENTAL TOXIN’S SUMMARY
ESSENTIAL INFORMATION
SELF TALK
UNDERSTANDING THE SUBCONSCIOUS MIND
SPECIFICS ABOUT THE SUBCONSCIOUS MIND
MAKING IT WORK
UNDERSTANDING SELF-DISCIPLINE
BLOCK BUSTING
TOXIC FEARS
FEAR OF FAILURE
EXERCISE – ABSOLUTELY WRONG
REVIEW OF EXERCISE
EXERCISE - EXPLORING FEAR OF FAILURE
A STORY - TRADING DIALOGUE FOR LODGING
EXERCISE – CHANGE WORK ON FEAR OF FAILURE
FEAR OF SUCCESS
\"Maybe I don\'t really deserve success.\"
\"If I\'m successful, people will judge me with a more critical eye.\"
\"It\'s lonely at the top.\"
\"If I am successful someone close to me will suffer.\"
\"I\'ll be overcome by responsibility and pressure.\"
EXERCISE - EXPLORING FEAR OF SUCCESS
A STORY - MAYBE’S MOUSE...
FEAR OF REJECTION
EXERCISE - EXPLORING FEAR OF REJECTION
A STORY – WONDERING
REJECTION SELF-ASSESSMENT
WHAT CAN CAUSE A FEAR OF REJECTION?
EXERCISE – UNDERSTANDING YOUR OWN REJECTIONS
HANDLING REJECTION IN THE REAL WORLD
EXERCISE FOR FUTURE REJECTION
FEAR OF MEDIOCRITY
A STORY –THE STARFISH
FEAR OF MEDIOCRITY – NEGATIVE CYCLE
EXERCISE - FEAR OF MEDIOCRITY (NEGATIVE)
WHAT IF NO ONE CARES ABOUT WHAT YOU CREATE OR DO?
FEAR OF MEDIOCRITY – POSITIVE ASPECTS
A STORY - THE MOUSE TRAP
FEAR OF RISKS
EXERCISE - FEAR OF RISKS
EXERCISE #2 – FEAR OF RISKS
SUMMARY
ADDING A PERSONAL UNDERSTANDING TO TOXIC FEARS
BREATHING TRAINING
INTRODUCTION
THE BREATHING MUSCLES
WHAT DOES BREATHING TRAINING DO?
PURSED LIP BREATHING (PLB)
DEEP OR DIAPHRAGMATIC (BELLY) BREATHING
RIB BREATHING
WHY DO THESE EXERCISES?
DAILY EXERCISES FOR HEALTHY BREATHING
DEEP OR DIAPHRAGMATIC BELLY BREATHING
TRUNK ROTATIONS
ELBOW TOUCH
REACHING TO THE SKY
WINDMILL
SEATED KICKS
SHOULDER SHRUGGING
SHOULDER ROLLS
FOOT ROCKING
NECK STRETCHES
/
CLEARING THE AIRWAYS
COUGHING
\'TATSUJIN KENKOHO HI SAKUSEN\' [GURU HEALTH METHOD SECRET STRATEGY]
SEIKA TANDEN KOKYU [TAN TIEN BREATHING]
BREATHING METHODS AND TANDEN
ABDOMINAL BREATHING AND REVERSE ABDOMINAL BREATHING
AWARENESS OF THE LOWER TANDEN
ABDOMINAL BREATHING (NORMAL)
ABDOMINAL BREATHING (REVERSE)
SHIZEN TAI (NORMAL POSTURE)
KOKYU-HO METHOD 1
KOKYU-HO METHOD 2
PHYSICAL EXERCISE AND ACTIVITY
PSYCHOLOGICAL BENEFITS OF REGULAR EXERCISE AND ACTIVITY
LONG-TERM PHYSICAL BENEFITS OF REGULAR EXERCISE AND ACTIVITY
WHAT TO EXPECT FROM REGULAR EXERCISE AND ACTIVITY
HOW MUCH DO YOU REALLY NEED?
PARTS OF AN EXERCISE PROGRAM
STRETCHING
STRENGTH TRAINING
CARDIORESPIRATORY OR AEROBIC TRAINING:
WARM UP:
COOL DOWN:
MUSCLES
JUNAN TAISO (FLEXIBILITY TRAINING)
RYUTAI UNDO (BODY MOVEMENTS OF THE DRAGON)
MORE TAISO
SELF MASSAGE TECHNIQUES
DRY BRUSHING
LOOFAH HYGEINE
AYURVEDIC SELF-MASSAGE ABHYANGA
DO-IN
MORE SELF CARE
CREATIVITY
CREATIVITY EXERCISE # 1
QUICK REFERENCE – EXERCISE 1
CREATIVITY EXERCISE # 2
CREATIVITY EXERCISE # 3
CREATIVITY EXERCISE # 4
CREATIVITY EXERCISE # 5
CREATIVITY EXERCISE # 6
BUILDING YOUR OWN IMAGINE NATION
SELF-IMPROVEMENT
MEDITATION: WHAT IT IS!!!
HOW TO MEDITATE
DIFFICULTIES DURING MEDITATION
SOME DIFFICULTIES USUALLY FACED ARE:
MEDITATION AN ENRICHMENT TO YOUR SOUL
HEALTH BENEFITS OF MEDITATION
WHAT MEDITATION IS NOT?
MEDITATION IS NOT CONTEMPLATION
MEDITATION IS NOT HYPNOSIS OR AUTOSUGGESTIONS
MEDITATION IDENTIFIES WITH RELIGION
MEDITATION DOES NOT MEAN INSTANT PEACE
MEDITATION TECHNIQUES
MANTRA MEDITATION
STEADY GAZE (TRATAKA)
METHOD
CAUTION
BENEFITS
VIPASSANA MEDITATION
METHOD
BENEFITS
ZAZEN
METHOD
PRACTICING THE BREATH
BENEFITS
WALKING MEDITATION
METHOD 1
METHOD 2
METHOD 3
ADDITIONAL SKILLS TO AID YOUR GROWTH
THE GOLDEN BUBBLE
SMURFING
LIMITING PHRASE WORK
SENSORY TUNE-UPS
TUNE-UP YOUR VISUAL ACUITY
TUNE-UP YOUR AUDITORY ACUITY
TUNE YOUR KINAESTHETIC ACUITY
A STORY - THE AMERICAN DREAM
A POEM – ARCHITECT OF YOUR LIFE!
A SHORT STORY – GREMLINS NO MORE
CONCLUSION