S p e c i a l 5 th A n n u a l E d i t i o n

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Credits

Editor in Chief
Zafalas

J. Editor
Content
Zafalas
ADVISORY BOARD
Utari K. S. Know Your
Uma P. 3
Emanuel P.
Chakras
Claudia L.

ART DIRECTOR
8 1O to
Zafalas

DESIGNER
Zafalas
1O Super-Easy Tiny
ADVERTISING DIRECTOR Pleasures G u a ra n te e d
Utari K. S. to Destroy Stress

ADVERTISING MANAGER
Utari K. S. 12
Work
Habits
PR. EXECUTIVE
Zafalas

PUBLISHER
14 Mantras to
UniSadhuGuna
International College
Boost Your
EduCenter, BSD City. Self-Confidence
Phone: +62 343 3402 4392
Email: unisadhuguna@gmail.com

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 Letter from Editor
When life seems too unbearable, lit your scented
candle, get comfortable, open your favourite book,
and just relax for awhile.

Love,
Zafalas
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 Know Your CHAKRAS
People collect energy from different sources of vibrations that
are used in various parts of the body. The bodys main energy
centers, or chakras, are connected to major organs and glands.
Our bodies contain hundreds of chakras, but there are only
seven major stations from which they all emanate. Chakra
means wheel or disk in Sanskrit.
Many describe the chakras as is also its own intelligence center
spinning wheels of light that exist and controls various emotional and
along the spine. These centers or hubs mental aspects of our beings. It is
each connect to our being at varying important for us to find balance and
levels, including spiritual, mental, take care of each centers. Keeping the
emotional, and physical. Each chakra chakra energies balanced is the key to
is connected to a different color a healthy mind and body.
vibrational frequency. Each chakra

Lets start from the root...

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 Primary drive

Survival

The Red Root or Located

Based Chakra At the base of

the tailbone.

Awakening the Root Chakra

Often times in life, fear drives our Stressor
behaviors. If you are feeling off,
check your root chakra energy and Money
examine any anxieties or fears you Food
may be facing. Acknowledging your
fears will help you find balance.

Represents
Human foundations,
helping us feel secure
and grounded.

Healing Foods

Red foods: apples

and beets
Hot spices: red
cayenne peppers
and Tabasco sauce
Ground vegetables:
carrots and potatoes
Animal proteins:
eggs and red meat

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 Primary drive

Pleasure

Located The Orange

In the pelvic Spleen Chakra
and lower
abdominal area.

Awakening the Spleen Chakra

Stressor When things are not going well and
fears have been acknowledged, it is
Lack of abundance. time to immerse yourself in pleasure.
Lack of well-being.
This could take form in a variety of
Lack of sexuality.
ways to awaken the spleen chakra
Lack of pleasure.
and find balance.

Represents

Human abilities to
accept change and feel
sexual and creative.

Healing Food
Orange foods: oranges
and tangerines.
Nuts.

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 Primary drive
Power

The Solar Located

Plexus Chakra In the upper

abdominal area.

Awakening the Solar Plexus Chakra

When stress is upon you from a downfall Stressor
in self image, it is time to awaken the solar
plexus chakra and turn to it for strength. Low self-worth.
This involves developing an intense, Low self-confidence.
centered focus during physical activity -- Low self-esteem.
running, yoga, lifting weights, swimming.
This third chakra is helpful to balance when
trying to resolve a variety of conflicts. Represents

Confidence and
control in our lives.

Healing Food

Yellow foods: corn.

Grains and flour:
whole wheat
and granola
Teas: chamomile
and peppermint

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 Primary drive

Love

Located
In the heart

Stressor

Lack of love.
Lack of joy.
Lack of inner peace.

The Green
Represents Heart Chakra
Human intimacy
and the ability
to love.
Awakening the Green Heart Chakra
When it becomes draining to be with
others, open up your heart to them, show
Healing Foods your love, and awaken your heart chakra.
This is extremely helpful when conflicts are
Green foods: leafy personal in nature and have to be solved.
Centering yourself with the heart chakra
vegetables and taking down your defenses will help
Green tea you open yourself up and in turn help
your friend do the same.

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 Primary drive
Creative
Expression

Located
In the throat

Stressor
Poor Communication.
Inability to express feelings.
Holding secrets: Difficulty
The Blue speaking the truth.

Throat Chakra Represents

Human abilities
to communicate
and creatively
Awakening the Blue Throat Chakra express oursenves.
When feeling nervous, awakening the
throat chakra helps. Rather than fight the
nervous energy and trying to restrain it, let Healing Food
it out. Let the energy travel through you
and come out however it will. This allows Juices
you to communicate clearly and not end
up in conflict. Teas.
Fruits

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 Primary drive
Transcendence

Located
Above the base of
the nose, between
the eyes.

Stressor

Inability to make decision

Lack of the ability
to imagine
Lack of foresight
or intuition

Represents The Indigo Brow or

Human abilities to Third Eye Chakra
see the big picture
and get hung up or
lost in the details.

Awakening the Third Eye Chakra

Healing Foods If you are feeling discombobulated and not
sure which direction to head, awakening the
Purple fruits: grapes brow chakra can help tremendously. This
and blueberries. means it is important to stop and reassess
Chocolate. the situation. Stepping back and taking a
Lavender tea or look at the bigger picture will help redirect
flavored spices. you and provide a sense of purpose again.

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 Primary drive
Spirituality

Located
At the top of
the head.

Stressor
Anything that disturbs
our inner peace
and beauty.
Lack of pure bliss.

The Crown Represents

Chakra Human full
spiritual connection.

Awakening the Crown Chakra

Ultimate nirvana. Ultimate surrender.
When all else in life fails, the crown
chakra is called upon to give you
permission to totally give up. One
condition is in play, however. You
may give up under the condition
that you never lose faith.
Healing Food
The Crown Chakra does
not benefit from healing
foods as it represents our
highest state of being
and spiritual connection.

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 you must learn
to LET GO.
Release THE
STRESS. You
were never in
control anyway.
- Steve Maraboli

1O to
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Let go of Let go of
Comparing. Worrying.

Let go of Let go of
Blame. Anger.

Let go of
Let go of
Regrets. Competing.

Let go of Let go of
Judgements. Guilt.

Let go of Have a proper

Fear. belly laugh at
least once a day
(esp. if its about
your inability to
let go of any or
all of the above.)

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 Savor your morning
coffee or tea, drinking in
the aroma and the taste.

Appreciate the
colorful display
of a meal.

Play with
your pet.

Super-Easy
Tiny Pleasures
GUA R A NTEE D
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.

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Rub an object in your palm,
feeling the stimulation of
pressure points.

Feel the warmth of

the sun on your body.

Listen to the hint:

sounds of nature. Listen to ZEN
music to help you to
be calm and and stay
in the zen zone, we
wspecially create a
Walk barefoot and
feel all the sensations playlist just for you
on your soles. on spotify, search for
the username zafalas,
and you will find the
chill playlist we all

Gaze at the stars can enjoy.

and appreciate the
mystery of life.

Indulge
in a nap.

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Work
Habits
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 Take 30 breaths to Practice a
oxygenate your brain formal session
and energize your body. of mindfulness
meditation.

Have your paper priority Start the day by setting

list beside you at all an intention: May my
times while working. work and whatever I do
today benefit as many
people as possible.

Stay in the present Review your progress

moment as you work. at the end of the
If your mind wanders, day. Celebrate your
bring it back to here accomplishments.
and now. Move incomplete
priorities or tasks The single most
to the next day.
important change
you can make

Spend time in Pause when I begin in your working

nature everyday. to feel overwhelmed habits is to switch to
or stressed. And re- creative work first,
evaluate my priorities
as needed. reactive work second.
This means blocking
off a large chunk
of time every day
for creative work on
Choose creative Take evenings and
work first, the better part of your own priorities,
reactive work the weekend off. with the phone and
second.
e-mail off.
Mark McGuinness

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Mant ras
to B o o s t Your
Self-Confidence
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 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

Build Your Confidence

with Positive Self-Talk

I frequently
It all begins with one thought, one word, remember my
one step, and continues with the next. successes in full
How you speak to yourself can make all technicolor.
the difference in the world. If you tell
yourself scary stories, youll stay small,
contracted, and unfulfilled. So start
telling yourself a new story using your
favorite phrases from this list or better yet,
write your own mantra.

I take joy in
every positive
step I take.

Im unique.
I dont compare
myself to others.

I value myself.
I know my life I value my mind,
is a miracle. I my emotions, my
respect it like a body, and
precious gem. 19
my spirit.
 Build Your Confidence
with Positive Self-Talk

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