living
life skills
Best W estern Resort
Country Club
N ear M anesar (G urgaon)
Dream Family
Holiday
Destination!
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Leisure ■
Comfort
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Memorable Holiday
It's unmatched facilities include 125
AC
Dix
Rooms/ Suites/
Swiss
Cottages, 8
Conference
halls, Bar,
Restaurant, Coffee Shop, Discotheque,
Health
Club - Spa, Swimming
Pools,
Golf Course and lots more.
Contact
for
Holiday Package:
99586-96878
/
99586-96880
Facilities a£so
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Parties
Best Western
RESORT
CQUNTKY CLUB
Club • Hotel • G
о
I(
An 180 90012000 Co.
1
Corp Office:
1304-1310, DevkaTcwrer. Nehru Place, New D e ft 110019.
Tel : 011-4675553031,2629295051Æ 2, Fax 011-26292953
E-mail : receptkxi@resortccuntiycKi?.OTrn
W ebeto www rpsortcountrycl ifc.com
Club Location:
40 tans, to rn Deh t t . A lp ort on b e M h k H p u r rtg h w y , near Manesar
Teh 01267-27820205, Mob: 98100-70001 / 98107-84996 / 09992331498
S o l u t i o n s : Lie dow n a n d listen to
g u id ed m e d ita tio n s. “It h elp s you
m a in ta in a b e tte r level o f focus an d
relax atio n ,” P ercy says. If you d o n ’t
have access to a C D , trav el in y o u r
im agination. T h in k o f an enjoyable place
you v isited an d recall it. W h a t’s th e
te m p e ra tu re , season, an d th e p leasu re
fo u n d th e re ? As y o u b re a th e , th in k
inhale peace an d exhale ten sio n .
If m an y o f y o u r rep lies w e re D:
Y ou’re a sceptic. You n eed evidence th a t
m e d ita tio n h eals y o u r h ea rt.
SOLUTIONS:
S ta rt b y skipping trad itio n al
m e d ita tio n an d try relax atio n exercises.
C o u n t d o w n slow ly fro m
10
to zero.
W ith each n u m b er, tak e o n e full b re a th .
P lace y o u r h a n d ju s t b e n e a th y o u r navel
so y o u can feel th e g en tle rise an d fall o f
y o u r belly as y o u b re a th e . As y o u inhale,
y o u r ab d o m en sh o u ld ex p an d as if you
have a b allo o n in flatin g inside. Say th e
n u m b e r o f y o u r c o u n t an d hold. T hen,
as y o u exhale, y o u r ab d o m en a n d ch est
fall an d th e balloon deflates. W h e n you
reach zero , y o u sh o u ld feel m o re relaxed.
If n o t, re p e a t th e exercise.
If y o u ’re o fte n quick to lose p atien ce,
try a quick an d sim ple com p assio n
m e d ita tio n an y tim e you feel irritated . In
th is, y o u affirm th a t yo u w a n t to b e n on-
ju d g m e n ta l a b o u t o th e rs— an d yourself.
A cknow ledge y o u r rea ctio n s to people
y o u love an d th o se you dislike. N ow
im agine b ein g in th e ir sh o es an d facing
th e ir challenges. T his sim ple m e d ita tio n
p rac tice so o n w ill h e lp you feel calm er
an d b e h ea lth ier, says C h arles L R aison,
M D, C linical D irec to r o f th e M ind-B ody
P rogram , E m ory U niversity, A tlanta, US.
R aison says th e p rac tice m ay
affect physiological pathw ays th a t are
m o d u la te d b y stre s s an d are rele v an t to
disease id en tificatio n an d tre a tm e n t.
If th e m ajo rity o f y o u r rep lies
w e re E:
C o n g rats, y o u ’re already
halfw ay th e re . Y ou know how beneficial
tu rn in g in w ard is fo r y o u r body an d
sp irit. Y ou ju s t n e e d to tak e m e d ita tio n
to th e n e x t level.
SOLUTIONS:
T o m ake th e m o st o f y o u r
m e d ita tio n , s ta rt o r e n d y o u r day w ith
a m e d ita tio n , O rn ish says. If y o u ’re
d oing a
10
-m in u te sessio n , ex p an d it to
15
m in u te s a n d gradually b u ild u p o n it.
You also m ig h t begin w ith a yoga stre tc h
to b o o st b o d y an d m in d aw areness.
T ake o p p o rtu n itie s d u rin g y o u r day
to tu n e o u t w h en o th e rs g e t frazzled,
says Jeffrey B rantley, M D, H ead o f
D uke U n iv ersity In teg rativ e M edicine’s
m in d fu ln ess-b ased stre ss-re d u c tio n
p rogram . W h e n a stressfu l m o m e n t
strik es, close y o u r eyes, tak e several deep
belly b re a th s, an d pay a tte n tio n to th e
se n sa tio n s o f y o u r in n e r body. R epeat
th is p ractice a t b ed tim e an d y o u ’ll sleep
b e tte r, aw ake refresh ed , an d feel charged
to tak e o n th e day. ■
Tools T h a t H elp
Whatever your personality type,
tools such as music, images, and
words can help you meditate.
If you love music, find some
with a steady beat, says Maya Frost,
a meditation teacher in Buenos
Aires, Argentina. If words move
you, incorporate them in your mind
through a guided meditation. If
you naturally notice shapes and
textures, use images.
You can even be mindful while
exercising. Turn off the TV and
focus on what’s going on in your
body and mind while you exercise,
Frost says. “The key in all of these
practices is simply observation and
noting thoughts and feelings that
arise as we watch what’s going on
around and within us.”
ILLUSTRATION: W ONG ILLUSTRATION
