IPTCreative_Project

= = = = = = = = //** "The mind is everything. What you think you become." **//
 * Life Bushido's Infinite Potential **
 * ...visit our Triangle Page **
 * The goal of this Wiki is work-centric, **
 * a process within which to increase productivity and efficiency. **
 * ~ Buddha **

=Motivation=


 * Resources to motivate yourself to live a fullfilling and healthy life **

Appreciation Motivates Employees To Work Harder 37 Ideas for Motivating Your Employees
 * Articles: **


 * Free Apps: **



=Meditation =


 * Managing Stress **

Many of us experience stress in life, whether this is in the short term from one-off projects, or long-term stress from a high-pressure career. Not only can this be profoundly unpleasant, it can seriously affect our health and our work. However, it ispossible to manage stress, if you use the right tools and techniques. Click here to read more...
 * Create Calm in Your Career **

For decades the research into meditation's benefits have been well documented, but it's the studies into such things as better performance and a rise in productivity that have attracted the business sector's attention. In-house meditation and mindfulness courses are being integrated into many corporations and some businesses have meditation rooms for staff to sit and breathe and practice being mindful.

Mindfulness is all about being in the present moment. Not worrying about the future, not dwelling on the past. Being here, now, and being aware that you are here, now, moment by moment. Many Eastern philosophies have used mindfulness techniques for millennia and Western psychology has taken to it with enthusiasm…

Judson Brewer, co-lead author of the study and adjunct professor of psychiatry at the Yale School of Medicine explained: "This selfless love, it's not about us, it's about getting out of our own way. When there's no self, there's no one to worry about feeling the pain, so that's where the compassion arises." Read more about 'Meditation and Mindfulness'

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 * Starting a Meditation Practice — What To Do: **

1. Choose a peaceful environment.  2. Wear comfortable clothes.  3. Decide how long you want to meditate for  4. Stretch out.  5. Sit in a comfortable position.  5. Close your eyes. 6. Follow your breathing. <span style="font-family: Arial,Helvetica,sans-serif;">7. Repeat a mantra. <span style="font-family: Arial,Helvetica,sans-serif;">8. Concentrate on a simple visual object. <span style="font-family: Arial,Helvetica,sans-serif;">9. Repeat everyday. <span style="font-family: Arial,Helvetica,sans-serif; line-height: 1.5;">10. Understand that it's a journey.


 * <span style="font-family: Arial,Helvetica,sans-serif; font-size: 120%;">What Type of Meditation do I Choose? Here is a helpful info-graphic to help you select the best method for you: **



//<span style="background-color: #ffffff; color: #171717; font-family: Arial,Helvetica,sans-serif; font-size: 15px;">"Meditation is a surrender. it is not a demand. if is not forcing existence your way. it is relaxing into the way existence wants you to be. it is a let-go." ~Unknown //

<span style="font-family: Arial,Helvetica,sans-serif;">Whether you work from home or in a corporate high rise, taking a little time each day to rest in the inner quiet of meditation will protect your mind-body balance, help you stay centered and calm, and open you to your highest potential for creativity and success… <span style="font-family: Arial,Helvetica,sans-serif;">

<span style="font-family: Arial,Helvetica,sans-serif;">… Now let’s look at the five ways that meditation can help you prevent burnout, and experience more fulfillment and happiness at work.

<span style="font-family: Arial,Helvetica,sans-serif;">1. Meditation Reduces Stress <span style="font-family: Arial,Helvetica,sans-serif;">Chronic, unmanaged stress can make you sick and accelerate aging. As many scientific studies have found, prolonged stress contributes to the development of high blood pressure, heart disease, stomach ulcers, autoimmune diseases, anxiety, cancer, insomnia, chronic fatigue, obesity, and depression. <span style="font-family: Arial,Helvetica,sans-serif;">In meditation, your body releases stress and reverses the effects of the flight-or-fight response – that ancient instinct we all have to either run from perceived danger or take it on in battle. Intended as a short-term protection mechanism, fight or flight causes our body to speed up our heart rate, increase our blood sugar, suppress our immune system, reduce insulin production, pump out stress hormones such as adrenaline and cortisol, and reduce the blood supply to our digestive organs. All of these reactions happen so that our body can focus on either running away as fast as it can – or staying to fight. Although few people reading this article face daily threats to their bodily existence, many live in a prolonged state of fight or flight, generating stress in response to bad traffic, criticism from a supervisor, or a workplace disagreement.

<span style="font-family: Arial,Helvetica,sans-serif;">2. Meditation Helps You Create Harmonious Relationships <span style="font-family: Arial,Helvetica,sans-serif;">When you’re feeling balanced and centered, it is much easier to respond rather than react, to be present with a client or co-worker and really listen to what they are saying and what they may need. <span style="font-family: Arial,Helvetica,sans-serif; line-height: 1.5;">As you meditate on a regular basis, you develop what is known as “witnessing awareness” – the ability to calmly and objectively observe a situation, notice when you are being triggered, and consciously choose how you want to respond. The ability to be present and aware is valuable in the workplace and every other area of your life. During the upcoming Meditation Challenge we will be focusing on specific tools and approaches to creating relationships that support greater happiness and fulfillment in our lives.

<span style="font-family: Arial,Helvetica,sans-serif;">3. Meditation Improves Focus and Concentration <span style="font-family: Arial,Helvetica,sans-serif;">Many people feel frazzled because they’re trying to do more than one thing at a time. As neuroscientists have discovered, the conscious brain cannot multitask. If I’m speaking to you and checking my emails at the same time, I’m doing neither. Meditation helps us to train our brain to stay focused on the task at hand rather than letting our attention be pulled away by every passing thought and distraction. This one-pointed attention makes us more productive and less stressed. <span style="font-family: Arial,Helvetica,sans-serif; line-height: 1.5;">There is a lot of interesting research showing how meditation and mindfulness improve the brain’s focus and concentration. A study carried out by the Kyoto Convention Bureau found that when people meditated for at least ten minutes before a meeting, they were much better at focusing, listening, retaining information, and completing tasks. The next time you’re leading or attending a meeting, you may want to suggest just a few minutes of meditation for everyone to get centered and present. It doesn’t have to be complicated – just have people close their eyes and focus on their breath for a minute or two.

<span style="font-family: Arial,Helvetica,sans-serif;">4. Meditation Enhances Your Creativity <span style="font-family: Arial,Helvetica,sans-serif;">We each have between 60,000 and 80,000 thoughts a day – unfortunately, many of them are the same thoughts we had yesterday, last week, and last year. The mind tends to get stuck in repetitive thought loops that squeeze out the possibility for new ideas and inspiration. Meditation takes us beyond habitual, conditioned thought patterns into a state of expanded awareness. We connect to what is known as the field of infinite possibilities or pure potentiality, and we open and receptive to new ideas, fresh perspectives, and flashes of insight. <span style="font-family: Arial,Helvetica,sans-serif; line-height: 1.5;">The world’s great innovators, athletes, and other high achievers have described this state as “being in the flow,” being in the right place at the right time, or a state of grace. Time seems to stand still and instead of struggling and trying to force things to happen, everything you need comes naturally to you. You do less and accomplish more. You aren’t burdened by the past or worried about the future; you’re flowing in the ever-present, eternal now. This higher state of consciousness, which we can access through meditation, is the birthplace of all creativity.

<span style="font-family: Arial,Helvetica,sans-serif;">5. Meditation Improves Health and Vitality and Enhances the Power of the Brain <span style="font-family: Arial,Helvetica,sans-serif;">When we’re feeling healthy and energetic, it is much easier to stay focused and meet the daily demands of work. Meditation is now recognized as a healing tool with numerous benefits for the mind-body system. In the state of restful awareness created by meditation:
 * <span style="font-family: Arial,Helvetica,sans-serif;">Your blood pressure normalizes
 * <span style="font-family: Arial,Helvetica,sans-serif;">Your heart rate slows
 * <span style="font-family: Arial,Helvetica,sans-serif;">Your immune function improves
 * <span style="font-family: Arial,Helvetica,sans-serif;">You use oxygen more efficiently
 * <span style="font-family: Arial,Helvetica,sans-serif;">You produce fewer stress hormones, such as adrenaline, cortisol
 * <span style="font-family: Arial,Helvetica,sans-serif;">You make more sex hormones particularly DHEA
 * <span style="font-family: Arial,Helvetica,sans-serif;">Your pituitary gland releases more growth hormone (an anti-aging chemical)

<span style="font-family: Arial,Helvetica,sans-serif;">In addition to all of these benefits, the deep state of rest produced by meditation triggers the brain to release neurotransmitters that enhance feelings of wellbeing, focus, and equanimity, including dopamine, serotonin, oxytocin, and endorphins. Meditation choreographs the simultaneous release of these neurotransmitters, something that no single drug can do – and all without side.

(Source: http://www.linkedin.com/today/post/article/20130718224205-75054000-5-ways-meditation-can-make-you-happier)

<span style="font-family: Arial,Helvetica,sans-serif;">Breathe in long and out long for a couple of times, focusing on any spot in the body where the breathing is easy to notice, and your mind feels comfortable focusing. <span style="font-family: Arial,Helvetica,sans-serif;">Let the breath flow naturally, and simply keep track of how it feels. Savor it, as if it were an exquisite sensation you wanted to prolong. If your mind wanders off, simply bring it back.
 * Quick Tip:**<span style="font-family: Arial,Helvetica,sans-serif;"> Meditate at your desk… Download your favorite music onto your iPod and spend at least five minutes focusing only on your breath.

=Activation=

= = Regardless of your personal beliefs, or walks of life, it is easy to agree that life in developed nations is more sedentary than ever. This is partially due to technological development, but also partially due to personal choice. As this trend has increased, we are observing increasing rates of obesity, diabetes, cancer, heart disease, stroke, arthritis, and general physical pain. These disorders, diseases, whatever you wish to call them, have a toxic, debilitating effect on the body. The goal of Activation is to prevent the catastrophic side effects of the lifestyle we find ourselves saddled with. = =

= = The following is a simple stretching routine you could and should do before even leaving your bed in the morning. This should take less than ten minutes of your day. This will decrease lower back and hip pain, decreasing inflammation and joint displacement injuries. = =

= = Erector Spinae stretching; Lying on your back raise one knee to your chest and hold the knee with both hands. Then raise the other knee the same way. Grasping both knees, pull them down to your chest, hold for five seconds, then relax. Repeat five reps. = =

= = Gluteus Maximus stretching; Lying on your back with both knees bent, cross your left leg over your right, so your left ankle sits on your right knee. Using both hands, pull your right knee to your chest. You should feel the stretch on your left side. Hold 15 seconds, then relax. Repeat on the opposite side. Two reps. = = = =

= = Pelvic Tilt; Lying on your back with both knees bent, the small of your back will not touch your bed. Tighten your abdominal muscles while tilting your hips forward so the small of your back presses flat against the bed. Hold for five seconds, then relax. Ten reps. = = = =

= = Knee-to-Chest; Lie on your back with both legs straight. Bring one knee up to your chest, pressing the small of your back into the floor. Hole for five seconds and relax. Repeat with the opposite leg. Five reps. = = = =

= = Piriformis Stretch; Lie on your back and cross one leg over the other, turning your hips. Gently pull the knee to your chest until you feel a stretch in the buttocks. Hold for 30 seconds and relax. Switch legs and repeat. 3 reps. = = = =

= = If you are still noticing discomfort from prolonged sitting and typing, the following is a few exercises to help. While the entire routine can be completed in under seven minutes, individual stretches can be utilized to help relieve localized pain. = =

= = = =

= = Regardless, working both routines into your day should take about 15 minutes, and with consistent application, will undo much of the damage desk-sitting causes. This will allow you to focus more on the tasks at hand, and less on your sore back and that kink your neck gets

= **Relaxation** =



//** .... something, usually at the most inconvenient time, is going to give. **//

//**"When you're constantly under stress, the body produces higher levels of the hormone cortisol, which is a natural steroid. Frequently elevated levels of cortisol can cause weight gain, poor sleep, immune deficiencies, and irritability. Your continued good health depends upon your ability to relax." Dr. Martha H. Howard, medical director of Wellness Associates of Chicago.**//

Here are some easy techniques that will help you reveal stress and tension:

1. Try this: Give yourself a 5-minute break from whatever is bothering you and focus instead on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth. “Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, PhD, a certified life coach in Rome, GA



//**While some stress is good - sharpening your mind and keeping you "on" - the system doesn't work with constant stress that isn't interspersed with some good old fashioned doing nothing**//.

2. Acupressure is an ancient healing art. The following three areas promote relaxation.


 * Hands:** To release stress and strain, rub your palms together in a circular motion. Lace your fingers together and knead the backs of your hands with your fingertips. Use your thumbs to knead your palms.


 * Head:** Move your hands from your chin to your cheeks, using a circular motion as though you're washing your face. Guide your fingers to your temples and rub gently. Move to the back of your head and start to massage, working your fingers upward to the top of your head.




 * Feet:** Find a comfortable chair and rest one foot on your knee. Rub the entire bottom of your foot, from heel to toe, in a circular motion. Repeat on the other foot.



3. Aromatherapy can help to decrease stress levels, and lavender has been shown to decrease cardiovascular conditions associated with mental stress. If you typically stress eat, hold your left nostril while smelling a candle's scent. This activates the side of the brain where emotions are processed and can help to reduce anxiety and appetite.

//**Relaxation is essential. It's a yin/yang of life: you can`t GO all the time and stay healthy, alert, happy, centered, productive or strong if you don't stop something**//.

4. Be mindful. In other words: Be. Here. Now. Whatever you're doing, give it your full attention. Forget multi-taking (it`s a productivity destroy anyway). Focus on doing one thing and doing it exactly well. Be thorough, deliberate, unhurried and aware of every nuance of what you are doing. Instant relaxation! Another phrase for this is "stop and smell the roses" - you`ve heard that one. It`s al about mindfulness!



5. Use the power of touch. Cuddle with a loved one; give a back rub to your child; give a belly rub to a dog; pet the cat; hug a friend. Touch is extremely calming! Physical contact with another living being has been shown to reduce blood pressure and decrease stress hormones. Plus, you feel a real connection to another.



//** Relaxation - true relaxation in the form of activity that promote physical and mental relaxation - is becoming a lost art. **//

6. Have a cup of hot tea, Chamomile is a traditional soothing tea; but try green tea; mint tea or any fragrant herbal tea that engages your senses. Tea actually helps decrease the level of cortisol (a stress hormone). Even black (caffeinated) tea is fine. Avoid coffee, though!

7. And finally, accompany the relaxation process with a relaxing music or nature sounds, this will allow you to enjoy overall process even more and finalize the "RELAX" picture.

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//**Basically, relaxation is a choice. There are certain physical things you can do to relax; but ultimately, you must master your mind and LET GO of stressful thoughts by being mindful (present and aware). Then, you can relax deeply and completely.**//