Special Edition

NAM
ASTE
 10
to ZEN
 1 6
Let go of Let go of
comparing. competing.

2 7Let go of
Let go of
judgements. anger.

3
Let go of
regrets.
8Let go of
worrying.

4
Let go of
blame.
9Let go of
guilt.

5
Let go of

10
Have a proper belly laugh at
least once a day (esp. if its
fear. about your inability to let go
of any or all of the above.
The single most important change
you can make in your working
habits is to switch to creative work
first, reactive work second. This
means blocking off a large chunk of
time every day for creative work on
your own priorities, with the phone
and e-mail off.
Mark McGuinness

ZEN
Work
Habits
Start my day by Pause when I begin
setting an intention: to feel overwhelmed
May my work and or stressed. Use
whatever I do today a simple stress
benefit as many reduction technique
people as possible. and re-evaluate my
priorities as needed.

Practice Spend time

a formal in nature
session of everyday.
mindfulness
meditation.

Choose Have my paper

creative work priority list
first, reactive beside me at
work second. all times while
working.

Take 30 breaths Take evenings

to oxygenate and the better
my brain and part of the
energize my weekend off.
body.

Stay in the present Review my progress

moment as I work. at the end of the
If my mind wanders, day. Celebrate my
bring it back to here accomplishments.
and now. Move incomplete
priorities or tasks to
the next day.
Super-Easy
Tiny Pleasures
Guaranteed to
Destroy Stress
For tiny pleasures to be effective in relieving stress, heres a few
simple tips:
You must be present and aware in the moment.
The pleasures must be enjoyable and in a healthy dose.
There needs to be a body-based experience that invokes relaxation and a tide of
happy neuro-chemicals.

Feel the Look through

Savor your sensation of a photo
morning coffee warmth as the album, and
or tea, drinking shower streams enjoy pleasant
in the aroma and onto your skin. memories.
the taste.

Rub an object in Appreciate the

your palm, feeling colorful display
the stimulation of of a meal.
pressure points.

Play with Feel the

Feel your dog warmth of the
nourished by or pet your sun on your
silence. cat. body.

Listen to
a moving
Indulge in a nap. piece of
music.

Gaze at the Listen to the sounds Walk barefoot

stars and of nature: bird and feel all
appreciate songs, pounding the sensations
the mystery waves, or the on your soles.
of life. rush of the winds
through the trees.

Enjoy the
Laugh, just indescribable
for the fun experience of
of it. clean bed sheets.
 Because one believes in oneself,
one doesnt try to convince
others. Because one is content
with oneself, one doesnt need
others approval. Because
one accepts oneself, the whole
world accepts him or her.
Lao Tzu

how to practice
Mantras
GUIDED
to Boost Your
MEDITATION
Self-Confidence
Build Your Confidence with Positive Self-Talk
It all begins with one thought, one contracted, and unfulfilled. So start
word, one step, and continues telling yourself a new story using
with the next. How you speak to your favorite phrases from this list,
yourself can make all the difference you can tear each of these and put
in the world. If you tell yourself it anywhere you can often see as a
scary stories, youll stay small, reminder. Or write your own mantra.

I frequently
remember my
successes in full
technicolor.

I take joy in
every positive
step I take.

I know my life is a
miracle. I respect it
like a precious gem.

I value myself. I
value my mind, my
emotions, my body,
and my spirit.

Im unique. I
dont compare
myself to others.
Jl. Senayan kav. 26, Jakarta selatan
124 3438 434 2476
124 3438 434 2476