A short workshop on

Spirituality
And
Stress

RAMARKRISHNA MISSION ASHRAMA

3, MAHARAJAPURAM SANTHANAM
SALAI
T.NAGAR, CHENNAI-17

Sunday 16th August

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The context of today’s
programme
The opening lines of Poojya Swamiji’s invitation to this
programme is as follows:
In the recent past, talks of slowdown and recession
have been rampant in media and many
organizations. Employees live in constant fear
and their mind wanders on the unforeseen future.
There is an outbreak of a volley of questions; the
answers for which none of us might know; will we
lose our jobs, will the salary be slashed and so on.

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But is that all that we are worried
about?
 The events of 26/11 have caused a deep fear psychosis
amongst all of us
 The world economic crisis – which began to unfold in
October 2008 – has affected many of us in some way or
the other
 The latest pandemic of Swine Flu is also causing a
great deal of worry
 And all these are in addition to the usual stresses and
strains associated with the Indian way of life –
shortages, inefficiency, corruption etc
Is “spirituality” the answer?
Swamiji’s next paragraph attempts to provide a solution:
How should people cope with the stress that burns
them every day? Spirituality is the clear-cut
answer. This is the time for souls to awaken, to
heave away fears of future and to bring their
minds to calm, stress-free state. The principles of
Vedanta can be absorbed by all classes of people
and that is enough to put your worries to rest.
In today’s programme….
We endeavour to:
 Understand what “stress” is all about
 Recognise “stress” in its various forms
 Try and eliminate it to the extent we can or is
necessary
 See if we can in fact prevent it from occurring
 And most importantly try and do all this through the
“spiritual” route
What is “STRESS”
 In simple words, “Stress” is HUMAN RESPONSE to
PROBLEMS IN LIFE
 It is derived from the French word ‘Estresse’ which
means ‘narrowness’
 It is the WEAR and TEAR of our bodies, as we adjust to
our continually changing environment.
 It has both physical and emotional dimensions

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Difference between Pressure and
Stress
 Pressure is Motivating, Stimulating, Energising
 When our body is not able to cope with Pressure,
Stress sets in.
STRESS can result in…..
 Illness
 Depression
 Nervous breakdown
And could even in extreme cases lead to
Suicide/Death
The linkage between Performance
and Stress

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Difference in stress levels
 There is a direct correlation between performance and
tension associated with it
 In the beginning, this relationship is linear, and the
body is generally in the healthy tension zone
 Soon the body reaches equilibrium or continues in the
comfort zone
 As the demand for performance increases, the body
“crosses the hump”
 After that it moves swiftly from fatigue, to exhaustion,
to ill health to breakdown
What happens when stress is
triggered off
 When stress is triggered off, it produces a physiological
response called the Fight or Flight syndrome.
 This helps us to either
 A) Fight the danger/face the challenges or
 B) Run away/ignore the challenge
 Have you heard the story of the bear!!!!
When do you know that you are
stressed?
The body and mind have their ways of telling you when
you have crossed the fine dividing line between
healthy pressure and harmful stress. These symptoms
could be:
 Physical
 Mental
 Emotional

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Causes of Stress - External
 Physical – Loud noises, bright lights, excessive
heat/cold, overcrowding
 Security threat – Natural disasters, robbery, rape,
abuse
 Family – Interpersonal relationships, disharmony at
home/divorce/constant fighting between
spouses/parents/children
 Social – Rudeness, aggression, bossiness, loneliness,
shyness, hunger, infection

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 Causes of Stress – External (contd)
 Organisational – Rules and regulations, pressure of
deadlines, inadequacy of resources
 Major life events – Loss of job, major surgery,
bereavement of loved one, winning a lottery
 Daily hassles – Time management, commuting, traffic,
mechanical breakdowns, disruption of services,
forgetfulness

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Causes of Stress - Internal
 Life style choice – career, spouse, location
 Negative self esteem – pessimism, self criticism,
 Over expectation – need and greed
 Mind traps – taking things personally, persecution
complex
 Physiological – psychosomatic, chronic illness

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What actually happens….
 When the body is stressed, the following stress
hormones are released within the system:
 CORTISOL and GLUCO CORTISOIDS
 Similarly, some neuro transmitters called CATE
CHOLAMINES area also released
 It is these which activate the Fight/Flight syndrome
Symptoms of body being stressed
 Heart rate and BP increase instantaneously
 Breathing becomes rapid
 Lungs take in more oxygen
 Blood flow increases
 More sugar and fat are released into the blood
 More WBCs are deployed
 Immunity comes down
 Skin becomes clammy and wet
 Spasm of throat muscles
 Scalp tightens
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Diseases associated with stress
 Blood Pressure
 Diabetes
 Heart attack
 Thyroid disorders
 Skin disorders
 Ulcers
 Migraine/headache
 Depression
 Breathing disorders
Diseases associated with stress
(contd)
 Sleep disorders
 Eating disorders (anorexia, bulimia)
 Weight gain/loss
 Sexual dysfunction
 Infertility
 Hair loss
 Teeth and gum problems
 Depression
How to manage stress
 Recognise the symptom
 Identify the problem
 Ascertain the cause
 List possible solutions
 Select appropriate measures
 List specific steps to be taken
 Implement

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The crux of Stress Management -
Change
THINKING
ATTITUDE

BEHAVIOUR ACTION

CHANGE
LOCATION
SITUATION
JOB
SOCIETY
LIFE STYLE
LIFE

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10 Practical Steps for Eliminating
Stress
1. Avoid stimulants
2. Exercise regularly
3. Adopt relaxation techniques
4. Sleep adequately and well
5. Choose an appropriate mode of recreation
6. Make your expectations realistic
7. Reinforce your value system
8. Change the way you look at things
9. Bond with people
10. Enhance the impact of humour in your life
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Stressors at work
 Lots of responsibility but little authority
 Having no participation in decisions that affect one’s
responsibilities
 Unrelenting and unreasonable demands for
performance
 Lack of effective communication and conflict
resolution methods
 Lack of job security
 Long hours
 Fewer vacations
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Stressors at work (contd)
 Excessive time spent away from home and family
 Office politics and conflicts between associates
 Wages not commensurate with levels of responsibility
 Unpleasant or uncomfortable work environment
 Inadequate “out of the office” support, like transport,
accommodation etc.,
 Inadequate recognition or reward for good
performance
 Lay offs, down sizing and benching
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Spirituality – an overview
 In almost all ‘religious’ beliefs across the world, the word
‘spirituality’ is taken to mean the collective acts of mind
and body which seek enlightenment, so that we may safely
make our way through the journey of life, by identification
with a “higher” source or force.
 And in most societies, ‘spirituality’ is associated with both
‘light’ and sound’
 For example: in the first few verses of Genesis we read – “
And God said let there be light” !
 In our own country, spiritual thought is largely moulded by
Vedic thought
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What is spirituality
 Spirituality has many definitions, but at its core, spirituality
helps to give meaning to our lives .
 It's not necessarily connected to a specific belief system or even
religious worship.
 Instead, it arises from your connection with yourself and with
others, the development of your personal value system, and your
search for meaning in life.
 For many, this takes the form of religious observance, prayer,
meditation or a belief in a higher power.
 For others, it can be found in nature, music, art or a secular
community.
 Spirituality is different for everyone.
How can spirituality help us?
 Focus on personal goals. Spirituality helps you to
understand and focus on what really matters to you.
 Connect to the Higher Self. The more you feel you have a
purpose in the world, the less solitary you feel — even
when you're alone. This can lead to a valuable inner peace
during difficult times.
 Release control. The more you feel the need to control
things and people around you, the more stressed you are.
 Expand your support network. Sharing of spiritual
expression can help build relationships.
 Lead a healthier life. People who consider themselves
spiritual may be better able to cope with stress and heal
from illness or addiction faster.
Spirituality – some Vedic
concepts
 Vedas are the primary scriptual authority for Sanatana
Dharma (Hinduism)
 They are in the form of Mantras
 A mantra is basically a divine name and also refers to the
incantation with which God is invoked. The import is that
the Lord protects those who contemplate on Him.
 These incantations were revealed to the sages and existed
as one body – the Vedas.
 The sage Veda Vyasa codified them into four – Rig, Yajur,
Sama and Atharva, at the end of the Dwapara Yuga.

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Definitions (Contd)
 The Vedas have two functional parts – the Karma Kanda or the
part of Action, and the Jnana Kanda or the part of Knowledge.
 The former deals with rituals and sacrifices and the latter with
spirituality.
 The Karma Kanda deals with all stages and aspects of the life of a
householder.
 As an individual progresses in life, a stage comes when he seeks
higher spiritual knowledge and moves from mere chanting of
Mantras to trying to understand them. This is where the
Upanishads come in.
Definitions (Contd)
 The term “Upanishad” literally means “sitting close to” and
refers to paying attention to a teacher who could explain the
significance of the mantras. The Upanishads help the spiritual
aspirant to embark on the spiritual quest.
 Each Veda has Upanishads and their total number is believed to
be 108. Out of these 9 are considered to be the principal ones.
These are: Aitareya, Brihadaranyaka, Chandogya, Kena,
Katha, Mundaka, Mandukya, Prasna, and Taittiriya.
 The Upanishads are in the form of a dialogue between a
preceptor and a disciple
Concept of Sruti and Smrti
 Sruti deals with the eternal verities , the truths the
core values, which do not change with time or context.
Sruti essentially is derived from the Vedas. Sruti is the
Sanatanah Dharma or the eternal code of conduct.
 Smrti deals with contemporary social rules and
regulations. They are contextual in nature. Smrti is the
Yuga Dharma or the mores and codes which apply to
a particular element of time or Yuga
 Whenever there is a conflict between Sruti and Smrti,
it is Sruti which is eternal which prevails
A verse from the Bhagavad Gita
Budhiyukto jahathiha ubhe sukruta dushkrute
Tasmat yogaya yujyaswa yogah karmasu kaushalam
 Budhiyuktho the state of one whose intellect is in control
 jahath having attained
 iha here (in this life) itself,
 ubhe rising above (going beyond) the constraints of
 sukrutha good deeds (and) dushkruthe bad deeds,
 tasmat therefore, yogaya yujyaswa establish yourself in
yoga. And what is this Yoga?
 Yogah Yoga is (nothing but) karmasu in action kaushalam
dexterity
Interpretation
 This is a fantastic definition of spirituality in
terms of efficiency in action.
 A unique combination of external efficiency in
terms of doing your work properly, to your own
satisfaction and internal efficiency, of linking this
with intellectual detachment from comparative
analysis such as good and bad, which are at best
subjective and relative.
Interpretation (contd)
 In this context it is useful to remember that the word
“Yoga” is often misinterpreted in the modern context
as taken to represent the gamut of physical exercises
performed for total health. This series of physical
exercises is “Yoga Asana” or the poses (positions)
which bring the physical body into balance with the
spiritual body.
 Other popular forms of Yoga are – Bhakthi Yoga or
the Yoga of Devotion, Gnana Yoga or the Yoga of
Knowledge and Karma Yoga or the Yoga of Action.
Here is another verse
Nasthi budhir ayukthasya na cha yukthasya bhavana
Na cha bhavayathah shanthih ashanthasya kuthah
sukham
 Yukthi is really discipline over the senses.
 Ayuktha is one who does not have such control.
 Nasthi he cannot be credited with budhi intellect.
 Bhavana or meditation in its truest sense or spiritual
imagination in a wider sense is also not possible by such a
person.
 Without meditation or spiritual imagination,
 shanthi or peace eludes a person, and where there is no
peace
 kuthah where is sukham or happiness?
Interpretation
 Here is a clear instance of the Gita telling us of ways of
reducing tension and stress in life.
 Happiness which is a function of the mind can be
achieved by controlling the sensory system.
 Stress after all is the body’s reaction to sensory
impulses sent by the mind in the face of a threat
perception.
 By sharpening the intellect through a control of the
sensory system, and through meditation and other
forms of spiritual exercise, it is possible to attain peace
and happiness.
Spirituality and Stress
 We have seen what stress and spirituality are
 How can the former be reduced by the latter?
 During the remaining part of this programme, we shall
be looking at four distinct aspects:
 Mantras
 Mudras
 Chakras
 Meditation
Mantras
Mantra is a sacred word with many shades of meaning
In the context of this presentation it means a tool for
healing problems that we all face in life
A mantra can help you feel more peaceful or energised
It can help you deal with difficult or unpleasant
problems
It can help you get the patience to “just wait it out”
It is a dynamic, individual, non violent way to appraoch
conditions which you wish to change
More on Mantras
The word “mantra’ derives from the Sanskrit words
“manas” or mind, and “trai” to protect
The literal meaningof the word “mantra” therefore is to
‘set free from the mind’
A mantra is a mental tool which releases us from our
conditioned mental habits
The journey from mantra to freedom is a joyous
experience
It is believed that chanting of mantras works directly on
all types of ‘karma’
Use of a mantra
 Whatever religion you profess, or even if you profess no
religion at all, you can still use the power of a ‘mantra’
 It is the living symbol of the profoundest that the human
being can conceive of
 When we repeat the mantra in our mind, we are reminding
ourselves of the Supreme Reality enshrined in our hearts
 There is nothing miraculous about it, as when you call on
the Lord within you, in a manner most suitable to you, He
is giving you access to your own deep resources

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Choosing a mantra
 Exercise some care in your choice of a mantra
 Don’t just make up a mantra either
 Use a mantra recommended by a spiritual teacher
 Don’t choose a mantra which is impersonal
 The chosen mantra need not be the one you will use
for life

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Saying the mantra
 The mantra is not to be said just once like ‘good
morning’ etc
 The idea is to repeat it over and over again, and to do
so throughout the day
 It is more than a word or a phrase – it is a force
 It is most effective, when said silently in the mind,
with as much concentration as possible
 After some practice, the mantra becomes a part of your
sub conscious self

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Linkage between ‘mantras’ and
‘chakras’
 Sounds can definitely alter our moods and improve our
general well being
 Mantras are in fact highly refined sounds and
derivatives of the cosmic sound or ‘pranava mantra’ -
AUM
 Mantras are the links between our physical selves and
our spiritual physiology
 Mantras energise and balance our chakras
 This is our next step towards effective stress
management
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What is a Chakra?
 The Chakras, first mentioned in the ancient Vedas, the Hindu books of
knowledge, is the name given to the seven main energy centers of our body.
 These swirling vortexes of energy regulate the energy flow throughout our
bodies. These centres open and shut depending on what we are feeling and
thinking.
 Chakras are not physical objects that can be seen, but they are an integral part
of our life force keeping our whole mind and body working together.
 They are located at different points throughout the physical body and are
associated with particular parts of the body.
 Every sense, feeling and experience is connected to a specific chakra.
When you are stressed about something, the chakra itself can become
unbalanced and this manifests itself as illness in your physical body

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 Importance of Endocrine
System
Body rhythm
Master gland
Controls all other glands

Metabolism
Immune system

Adrenalin: heart rate, Insulin: blood sugar,

blood pressure energy

 Enzymes produced by Endocrine glands influence every cell, organ and function
of the body
 They regulate mood, growth, metabolism, tissue function, sexual & reproductive
processes
 Chakras: Energy Centers

 Chakras are situated near the key endocrine glands and nerve groups (plexus)
 Wireless connection to brain; Connection to Cosmic universal energy
Chakras and Naadis: Wireless Connection
to Brain

 World seen through the 5 sensors (wired connection) is narrow band: gross,
inert, matter world

 World seen through Chakras & Nadis (wireless connection) is broad band:
subtle, dynamic, energy world
Over now to meditation
 Meditation has got nothing to do with the occult or the
paranormal
 It does not mean making your mind blank
 Nor can meditation be equated with any kind of
hypnotism or suggestibility
 Meditation is actually a systematic technique for
taking hold of and concentrating to the utmost degree
our latent mental power
 It can be practised by any one, any where, at any time
at any age
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The Benefits of Meditation
The benefits of meditation are manifold. When practicing meditation:
 your heart rate and breathing slow down,
 your blood pressure normalizes,
 you use oxygen more efficiently,
 you sweat less.
 your adrenal glands produce less cortisol,
 your mind ages at a slower rate
 your immune function improves.
 your creativity increases.
People who meditate regularly find it easier to give up life-
damaging habits like smoking, drinking and drugs.
How Meditation Works:
 Meditation involves sitting in a relaxed position and
clearing your mind.
 You may focus on a sound, like "ooommm," or on your
own breathing, or on nothing at all.
 It’s necessary to have 5-20 distraction-free minutes to
spend.
 It’s helpful to have silence and privacy, but more
practiced meditators can do it anywhere.
 Many practitioners of meditation attach a spiritual
component to it, but it can also be a secular exercise.
How does it actually happen?
 Reciting mantras/chants slows down the respiratory
rate to six breaths per minute
 This coincides with the rhythmic oscillation of nervous
impulses controlling the heart rate
 The synchronising of the breathing plus heart rate,
boosts oxygen in the blood, improving blood
circulation to the brain
 Prayers/chants/mantras produce SEROTONIM and
ENDORPHINS that act as mood enhancers
 Therefore meditation is both spiritual and
therapeutic
The Four states of the mind

BETA

ALPHA

THETA

DELTA
BETA State
 You are wide-awake, alert. Your mind is sharp, focused. It makes
connections quickly, easily, and you're primed to do work that requires
your full attention.
 In the Beta state, neurons fire abundantly, in rapid succession, helping
you achieve peak performance.
 New ideas and solutions to problems flash like lightning into your
mind. Beta training is one of the frequencies that biofeedback
therapists use to treat Attention Deficit Disorder.
 Beta-centered programs help you prepare to take an exam, play sports,
give a presentation, analyze and organize information and other
activities where mental alertness and high levels of concentration are
key to your success.

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ALPHA State:
 The brisk patterns of Beta will slow down into mellow waves of Alpha.
 In the Alpha state, you’re very relaxed. And your awareness of
surrounding expands.
 A creative energy is about to explode as the state approaches near
Theta.
 You’ll have flashes of new ideas and solutions to problems.
 But most people won’t able to grasp it unless the mind state is near
Theta.
 Besides this result, you’ll experience a sense of peace and well being.
 When Alpha state becomes more dominant, the left brain activity
usually drops it function to act as filter or censor to the subconscious.
The intuitive, emotional and creative parts of the mind become
increasingly influential.
THETA State:
 At this state, your mind slows almost to the point of deep sleep.
 Theta is the brain state where hidden and unexplainable power is
awaken. It brings forward crystal clear dreamlike imagery,
increased receptivity, the lost memories and surges of
inspiration.
 In the deep state of Theta meditation, some people can
experience a sensation of suspension or floatation.
 This happens when the state is just at the beginning – The
sensory input of the body is almost detached from the brain. But
it is fully conscious of the surrounding.
 The dormant brain reaches its peak of unseen productivity
because most energy is distributed to it.
DELTA State:
 The slowest of all brain wave frequencies, Delta brain waves are
long, deep and undulating, most commonly associated with deep
dreamless sleep.
 Your deep Delta state of brain wave activity is one of harmonious
relaxation, where both sides of the brain work in
synchronization.
 The Delta state promotes accelerated physical healing.
 Beyond the DELTA state
 There’s a report on another phenomenal experience.
It's probably the only secret of life left since Creation.
 Many spiritual fathers tapped the power and denied it.
 Less than 10% of human race knows it.
 Thousands (or tens of thousands) of scientists verified
its existence.
 This is beyond the scope of this presentation
What does Yoga, Pranayama, Meditation do at
Physiological level?
 Meditation
 Takes the brain to Alpha state: electrical impulses of 8 to 14 cycles per
second
 At deep meditation level (Samadhi state) brain goes to Theta state:
electrical impulses of 4 to 7 cycles per second
 Leads to deep relaxation
 Sudarshana Kriya of Art of Living
 Takes the brain to higher alpha state
 Then takes the brain to deep relaxation
 Thus exercises and expands the brain/mind capacity
 Mind rules the body
 Mind  Nervous system  Endocrine system  rest of the body function
Our contact particulars
Sanjivini Human Resources Institute
Ground Floor “A”, Varun Apartments,
53/24, Second Main Road,
Raja Annamalai Puram,
Chennai 600113
url: www.jmpssanjivini.org.in
E mail: jmps.shri@gmail.com
Telefax: +91 44 43060673

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