Its about Self realization

1. Stress Management & Relaxation Training
(SMART) Program
INSTITUTE OF STRESS MANAGEMENT &
PERSONALITY DEVELOPMENT
16 AWAISIA SOCIETY COLLEGE ROAD TOWNSHIP,
LAHORE
Ph: 0345 8477000 0423 35183595-96
E-mail: shahzadtirmzi@yahoo.com

2. STRESS MANAGEMENT
Deep Breathing/ Meditation
♦ Breathe in deeply and slowly.
♦ Focus on the air moving in your nose, down your neck into your chest and
feel your belly push out. Hold your breath for a few seconds.
♦ Now exhale slowly. First feel your belly contract in towards your spine,
then feel the air move through the chest, up the neck, and through your
mouth.
♦ Visualize stress leaving your body
♦ Do this for 5 to 30 minutes
Qi Gong
♦ Breathe out deeply and slowly. First feel your belly contract in towards
your spine, then feel the air move through the chest, up the neck, and
through your mouth.
♦ Now breathe in slowly.
♦ Focus on the air moving in your nose, down your neck into your chest
and feel your belly push out. Hold your breath for a few seconds.
♦ Hold the breath.
♦ Visualize stress leaving your body while breathing out.
ACUPRESSURE POINTS
KI-3
Name: Supreme Stream (Kidney 3)
Location: On the inside of the foot, halfway between
the Achilles-tendon and the side of the ankle-bone.
Use: Press.
Effects: Heals effects on the body of too much fear.
(Also for lower back pain)
LI-4
Name: Joining of the Valleys (Large Intestine4)
Location: On the top side of the hand, on the web
between thumb and index finger. To locate, squeeze
the thumb against the base of the index finger. The
point is located on the highest point of the bulge of the
muscle, level with the end of the crease.
Use: Press
Warning: Don't use this point during pregnancy.

3. Effects: Letting go of grief. Calming effect.
LIV-3
Name: Great Surge (Liver 3)
Location: On the foot, on the line between the big toe and
the second toe. The point is located about 3 finger widths
from the edge, in the depression the size of a finger tip you
can feel there.
Use: Reduce, so move your finger in counterclockwise
direction over this point.
Warning: Don't use when weak or low on energy (in that
case use SP-6 instead).
Effects: Relaxes and unblocks emotions (especially
repressed anger). Depression.
P-7
Name: Great Mount (Pericardium 7)
Location: On the middle of the palm-side of the wrist, in
the depression between the two tendons, on or just below
the crease of the wrist.
Use: Reduce, so move your finger in counterclockwise
direction over this point.
Warning: Don't use when weak or low on energy.
Effects: Heals effects on the body of too much joy or
emotion. Also diminishes nervousness.
SP-6
Name: Three Yin Intersection (Spleen 6)
Location: On the inside of the lower leg, one hand width
(four fingers) above the tip of the ankle bone, on the back
of the shin bone.
Use: Press.
Warning: Don't use this point during pregnancy.
Effects: Calms, relaxes and reduces irritability, healing
effects on the body of too much fear, worrying and
thinking. (Also used for gynaecological conditions).

4. ST-36
Name: Leg Three Miles (Stomach 36)
Location: On the front of the leg, one hand width (four
fingers) below the kneecap, on the outside, in the
depression between the shinbone and the leg muscle.
Use: Press. A fingernail or thumbnail is particularly suited
for this point, as you will be able to press more closely to
the bone and on a broad range.
Warning: Using this point to go beyond your limits (e.g.
overwork) will damage your health even further.
Effects: Increases stamina and energy and provides
stability and grounding. Heals effects on the body of too
much worrying and thinking.
TB-5
Name: Outer Frontier Gate (Triple Burner 5)
Location: On the lower arm, on the top side, two thumb
widths below the crease of the wrist., in the middle, in the
depression between the bones and tendons.
Use: Press.
Effects: Increases expressiveness and sensitivity to
feelings.
GB 20 Name: Gall Bladder 20
Location: just under the base of the skull in two small
muscular grooves at the back of the neck.
Use: Reduce, so move your finger in counterclockwise direction over this point.
Warning: Don't use when weak or low on energy.
Effects: Heals effects on the body of too much joy or emotion, headaches, stress
and high blood pressure.
YOGA
Anulom Vilom Pranayama is another type of pranayama.In this breathing
technique, you inhale from one nostril at one time and release the breath through

5. the other nostril. You alternate between the two nostrils at a regular comfortable
pace.
Here is how you do it:
1. Close your eyes and relax. Sit in this position for a couple of minutes till
you settle down.
2. Close your right nostril with your right thumb
3. Breath in from your left nostril. Hold the breath for a couple of seconds.
4. Open right nostril and close left nostril with middle and ring finger
5. Breath out from right nostril.
6. Breathe in from right nostril, close the right nostril
7. Open left nostril and breathe out.
8. Repeat again, steps 1 through 7.
You can practice this pranayama for bout 5-6 minutes per day.
Kapalbhati Pranayama is a type of breathing exercise that helps you rid of
various ailments over a period of time.
"Kapal" means forehead and "bhati" means shining. Eventually, Kapabhati
should bring about a glow on the face of the practitioner.
Kapalabhati is done in a sitting posture. Focus on "exhaling". Inhale as normal.
Exhale and simultaneously contract the abdomen muscles with each exhalation.
Keep exhaling without consciously inhaling all the time. Exhale as long as you
can.
Practice Kapalbhati pranayama for about 5 minutes. You can gradually increase
this to a maximum of 10 minutes. You may take short breaks when you start out
on this yogic breathing exercise.
Reflexology
"A natural healing art, based on the principle that there are reflexes in the feet
and hands which correspond to every part of the body." By stimulating and
applying pressure to the feet or hands, you are increasing circulation and
promoting specific bodily and muscular functions.
Reflexology Foot Chart

6. Because the main purpose of reflexology is relaxation, you can reduce stress by
massaging certain areas of your hands or ask a friend to do it on your feet.
Massaging the sections described below, is particularly useful. Massage each of
them 2-3 times in each direction. If any place is very sensitive, carefully repeat
the procedure.
♦ Massage with your left thumb, the area around the base of the right
thumb.
♦ With the left thumb, massage the base of the right hand side of the
little finger. Then go in the opposite direction of the thumb and up the
outer edge.
♦ Massage the left thumb with right palm: between the middle of the
palm to the right thumb and the V-shaped space formed by the thumb
and forefinger.
♦ With the middle finger of your left hand massage the right hand top of
the wrist.
♦ With your left thumb, massage the top of the right thumb.
♦ Massage the right thumb horizontal lines along the left hand, starting
from the small finger.

7. Auricular Massage
Auricular therapy (massage) is one of the most important components of
traditional Chinese acupuncture. It is a specialized form where the auricle (ear)
is used to stimulate various organs and meridians in the body. The ear
represents a fetus in the womb but in an inverted position. It is a microcosm of
the macrocosm: the ear represents the entire body.