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10 to Know Your
C Work
H Habits
A
Mantras K Super easy
to Boost Your Tiny Pleasures
Self-Confidence
R GUARANTEED
A to Destroy Stress
S

Hurry! It comes with limited

scented candle and a notebook!
1
Credits Contents
Editor in Chief
Zafalas
3 Know Your
J. Editor CHAKRAS
Zafalas
ADVISORY BOARD
8 10 to
Utari K. S.
Uma P.
Emanuel P.
Claudia L.
10 Super-Easy
ART DIRECTOR Tiny Pleasures
Zafalas GUA R A N TEED
to Destroy Stress
DESIGNER
Zafalas

ADVERTISING DIRECTOR
12
Utari K. S. Work
Habits
ADVERTISING MANAGER
Utari K. S.
14 Mantras
to Boost Your
PR. EXECUTIVE
Zafalas Self-Confidence
PUBLISHER
UniSadhuGuna
International College
EduCenter, BSD City.
Phone: +62 343 3402 4392
Email: unisadhuguna@gmail.com

2
 Letter from Editor

When life seems too unberaeble, lit your scented

candle, get comfortable, open your favorite book,
and just relax for awhile.

Love,
Zafalas
3
 Know Your
CHAKRAS
Our bodies contain hundreds of
chakras, but there are only seven
major stations from which they all
emanate. Cakra means wheel
or disk in Sanskrit.
Many describe the chakras as
spinning wheels of light that exist
along the spine. These centers or
hubs each connect to our being at
varying levels, including spiritual,
mental, emotional, and physical. Each
chakra is connected to a different
color vibrational frequency. Each
chakra is also its own intelligence
center and controls various emotional
and mental aspects of our beings. It
People collect
is important for us to find balance and
energy from
take care of each centers. Keeping
different sources
the chakra energies balanced is the
of vibrations
key to a healthy mind and body.
that are used in
various parts of
the body. The
bodys main
energy centers,
or chakras, are
connected to
major organs
and glands.

Lets start from the root...

4
 Primary drive

Survival

The Red Root or

Based Chakra Located

At the base of
the tailbone.

Stressor
Awakening the Root Chakra
Often times in life, fear drives our
behaviors. If you are feeling off, check Money
your root chakra energy and examine Food
any anxieties or fears you 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

5
 Primary drive The Orange
Pleasure Spleen Chakra

Located

In the pelvic Awakening the Spleen Chakra

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

Lack of abundance.
Lack of well-being.
Lack of sexuality.
Lack of pleasure.

Represents

Human abilities to
accept change and
feel sexual and
creative.

Healing Food

Orange foods:
oranges and
tangerines.
Nuts.

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The Solar Primary drive

Plexus Chakra Power

Located

Awakening the Solar Plexus Chakra In the upper

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

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

Healing Foods When it becomes draining to be with
others, open up your heart to them, show
your love, and awaken your heart chakra.
Green foods: leafy This is extremely helpful when conflicts
vegetables are personal in nature and have to be
Green tea solved. Centering yourself with the heart
chakra and taking down your defenses
will help 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.
The Blue Holding secrets:
Difficulty speaking
Throat Chakra the truth.
Represents

Human abilities to
communicate and
creatively express
Awakening the Blue Throat Chakra 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
you to communicate clearly and Juices
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. The Indigo Brow or
Lack of foresight
or intuition. Third Eye Chakra
Represents

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

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 Primary drive

Spirituality

Located

At the top of
the head.

Stressor

Anything that disturbs

our inner peace
The Crown and beauty.
Lack of pure bliss.
Chakra
Represents

Human full
spiritual
connection.
Awakening the Crown Chakra
Ultimate nirvana. Ultimate surrender.
When all else in life fails, the crown Healing Food
chakra is called upon to give you
permission to totally give up. One
condition is in play, however. You The Crown Chakra
may give up under the condition does not benefit from
that you never lose faith.
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
GUAR A NTEED
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.

14
Rub an object in
your palm, feeling
the stimulation of
pressure points.

Feel the warmth

of the sun on
your body.

hint:
Listen to
Listen to ZEN
the sounds
of nature. music to help you
to be calm and
and stay in the
zen zone, we
wspecially create
Walk barefoot
and feel all the a playlist just for
sensations on you on spotify,
your soles. search for the
username zafalas,
and you will find
the calm playlist
Gaze at the stars that is actually
and appreciate the not boring
mystery of life.

Indulge
Z
Z
in a nap. Z
15
Work
Habits
16
 Start the 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 a Spend time in

formal session nature everyday.
of mindfulness
meditation.

Choose creative Have your paper

work first, reactive priority list beside
work second. you at all times The single most
while working. important change
you can make
in your working
habits is to
Take 30 breaths Take evenings and switch to creative
to oxygenate your the better part of work first,
brain and energize the weekend off. reactive work
your body. second. This
means blocking
off a large chunk
of time every day
Stay in the present Review your for creative work
moment as you progress at the on your own
work. If your mind end of the day. priorities, with
wanders, bring it Celebrate your the phone and
back to here accomplishments. e-mail off.
and now. Move incomplete
Mark
priorities or tasks
McGuinness
to the next day.
17
Mantras
to Boost Your
Self-Confidence
18
 Because one
believes in oneself,
one doesnt
try to convince
others. Because
one is content
with oneself, one
doesnt need
others approval.

Build Your Confidence

Because one
accepts oneself,
the whole world
with Positive Self-Talk accepts him or her.
Lao Tzu

I frequently
It all begins with one thought, one remember my
word, one step, and continues successes in
with the next. How you speak to full technicolor.
yourself can make all 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,
respect it like a my body, and
precious gem. 19
my spirit.
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