DECIERDO, MADELYN R.

BEE- Educ. Technology

BASIC MEDITATION FOR STRESS MANAGEMENT

VISUAL PLAN
AUDIO

I am Ms. Madelyn Decierdo of the Human Resources , the

facilitator of this activity is hoping for your cooperation to kindly
turn off your phones while the session is going on. If you have
questions that I need to address, I am pleased to answer them
at the end of the session.

VIDEO

WELCOME

EUROTILES INDUSTRIAL CORPORATION

Guidelines
Questions will be
entertain after the
session

This are the guidelines in we should observe during the session.

Switch your phones to
silent mode

Participation and
attentiveness is a
must

Almighty Father,

Let pause for a while and put ourselves in the presence

of the Lord..Amen

Thank you for the graces to

surpass the adversities in my life.
Amidst all stress, bless me the
wisdom that I need so that I can
understand why I should always
hold my faith unto You.
With that, I must remember that
promise that you left within the
Holy Bible
Beneath all odds, You will never
leave us nor forsake us,

Amen

This will be our objectives.

Objectives
1. Each individual should able to identify their
responses towards stress
2. Be aware of the benefits of proper
meditation to ones health
3. Learn how to perform basic
meditation
4. Establish a habit of meditating

BASIC MEDITATION FOR

STRESS MANAGEMENT

I would like to welcome everyone for todays training session

entitled Basic Meditation for Stress Management

EUROTILES INDUSTRIAL CORPORATION

Kindly answer the questionnaire properly. Total all the

points after you have completed all of the items.

Start with a score of 0. Answer each question and follow the scoring
procedure. Finish this activity as fast as possible.
1. I exercise twenty minutes or more at
least three days a week.

ADD 10

2. I wake up feeling reasonably rested at

least 5x a week

ADD 10

3. I have a quiet place in which

I can relax on a regular basis.

ADD 5

4. I take some quiet time for myself

every day
5. I drink alcohol to relieve stress.
6. I have economic support adequate
to meet my basic needs.

The test you have answered is a Stress test by the University

Of North Carolina. After you tallies your scores, this will
be the interpretation on how you respond to a stressful situation

ADD 5
SUBTRACT 5
ADD 10

We all know how overwhelming all of our responsibilities as a

member of a family and working organization. After each day,
we usually feel weary and tired because of the tasks that we did
and the tasks we still need to finish for the day ahead.
As our bodies react with our stress but too much of it
could cause a toll in our life.

STRESS
is a person's response to a stressor such
as an environmental condition or a
stimulus. It is a body's way to react to a
challenge
typically describes a negative condition
or a positive condition that can have an
impact on a person's mental and
physical well-being.

Causes

There are many factor leading to stress. It can be identified as follows

Location

Emotional

Studies
Career

Financial

Conflicts

This is the statistics derived from the recent studies done by APA

Effects of Stress

Stress can really be devastating. Over exposure of incapable of

handling it can lead to illness and worst, death.

BODY

Headache
Muscle pain
Chest pain
Fatigue
Change in sex
drive
Stomach
upset
Sleep
problems

One way to fight stress is through mediation.

The purpose of meditation is to make our mind calm
and peaceful. If our mind is peaceful, we will be free
from worries and mental
discomfort, and so we will experience true happiness;
but if our mind is not peaceful,
we will find it very difficult to be happy,
even if we are living in the very best conditions.

BEHAVIOR

MOOD

Anxiety
Restlessness
Lack of
motivation
or focus
Irritability or
anger
Sadness or
depression

Over/under
eating
Angry
outbursts
Drug or
alcohol
abuse
Tobacco use
Social
withdrawal

Meditation
mental discipline by which one attempts to get
beyond the conditioned, "thinking" mind into a
deeper state of self awareness.
the goal to focus and eventually quiet your mind,
thus freeing your awareness. .

Meditating
1. Make time to meditate. Early morning and in the evening
are often most preferable. The easiest time to meditate is in
the morning. Just take care to avoid spending too long
meditatingstart with around 5 to 15 minutes a day.

In order for our meditation practice to be successful, we need to

consider some points before we could start the activity.

2. Sit on level ground. You don't have to twist your limbs or

adopt any unusual postures. The important thing is to keep
your back straight, as this will help with breathing later on.

Time is essential in meditation. I f it is done in an inappropriate time

the results will not be very rewarding. It is preferred to do it in
the morning to activate the body and prepped for the day ahead.

Relax your arms and legs. They don't need to be in any special
position, just as long as they are relaxed and don't interfere with
balancing your torso. You can put your hands on your thighs,
but it might be easier at first to let your arms hang at your sides.

3. Relax everything.
Keep searching for parts of your
body that aren't relaxed. When
you find them, consciously relax
them.

Try reciting a mantra (repetition of a sacred word). A single

word like "om" uttered at a steady rhythm is best.
You can recite it verbally or just with the voice in your mind.

4. Let your attention rest on the flow of your breath. Listen to

it, follow it, but make no judgments. The goal is to allow the
"chattering" in your mind to gradually fade away.

5. Silence your mind. Once you've trained your mind to

focus on just one thing at a time, the next step is focus on
nothing at all, essentially "clearing" your mind.

Literally, let go of the things that keeps you preoccupied to

enhance your focus.

How it works
1. Get into a comfortable sitting position.
2. Close your eyes.

3. Clear your head

4. Focus on your
breathing or any
sound

(Soothing music will be played)

Benefits of Meditation

Your mind also clears and your

creativity increases

2
3

If youre looking for the best meditation places in the world,

CNN travel already provided recent list of Top 5 countries that
you can visit.

It shields you from the effects

of chronic stress

People who meditate regularly find it

easier to give up life-damaging habits
like smoking, drinking and drugs.
It is always free and available

Gampo Abbey,
Canada

Glenview, Ireland
Plum, France

Spirit Rock
California

Dharamsala,
India

WORLDS BEST MEDITATION PLACES

I hope you learned something about meditation.

This will definitely
Benefit each and everyone of us.
Practice this routine to maintain a
Stress free life.
Thank you for participating in this session.
Godbless you

Your on your way to meditation

THANK YOU FOR LISTENING