HOLISTIC EMPOWERMENT
HOLISTIC :- Awareness regarding indivisibility of body, mind and spirit

BODY MIND SPIRIT
Body--------------------------- Pleasure
Mind ---------------------------Joy
Spirit--------------------------- Bliss

EMPOWERMENT
Aligning of individual energy along with the Universal flow. In short Effortless Effort

POWER
Only source of Power is Awareness

AWARENESS
Awareness is continuous, simultaneous, nonjudgmental and total perception of internal and external environment.

RIGHT ACTION
Effortless Effort is the right action.
Happens out of Awareness.
Total awareness leads to absolutely right action.

How do we Gain Power
Awareness leading to right action in all walks of life.

How do we Loose Power
Unaware about
Breathing
Eating
Attitude
Indivisibility of Body, Mind and Spirit
Addictions
Six enemies and Fear

HOLISTIC EMPOWERMENT



THREE STEPS
Health
Fitness
Performance

HEALTH
Health is the ability to enjoy every moment of life without any cause.

FITNESS
Fitness is the enhancement of all motor functions and mental capacities.

PERFORMANCE
Performance is the ability of total integration of mind and body functions in any given task.

COMPLETE HEALTH



UNDERSTANDING THE BODY
Pain
Pleasure
Hunger
Thirst
Passing urine and faecal matter
Sleep

UNDERSTANDING THE MIND
No thoughts
NO MIND

EXERCISES
Physical: Strength, Flexibility, endurance
Breathing: Pranayama
Mental: Concentration, Contemplation
Attitudinal: Perceiving the eternal truths
Spiritual: Sensory, dynamic and combined Meditations.
Sexual: Tantra
Physical.
Breathing
Mental
Attitudinal
Spiritual

PHYSICAL CHARACTERISTICS
Strength
Speed
Flexibility
Endurance
Coordination

FLEXIBILITY
It is the ability to utilise all ranges of joint movement

FLEXIBILITY EXERCISES
Static
Yogasana

Dynamic
Mallakhamb
Callisthenics
Kalaripayattu
Gymnastics
Suryanamaskar

FLEXIBILITY TRAINING
Chronic
Cyclic
Sub maximal
Static
Stretch
Dynamic flexibility is always more than static but more difficult to control and risk of injury is higher.

EFFECT OF FLEXIBILITY TRAINING
Increased pliability of ligaments and capsule
Increased torsional mechanical competence of muscles.
Increased breathing capacity
Slowing of ageing process
Unknown positive effects on all systems leading to neutral peaceful feeling.

STRENGTH
It is the ability of muscles to contract against resistance

MUSCLE STRENGTH

STRENGTH TRAINING
Gradual
Progressive
Complimentary
Axial muscles should be trained for static strength as well.
Simple movements preferred

EFFECTS OF STRENGTH TRAINING
Increased muscle mass
Increased bone density and increased trabecular complexity
Increased B.M.R.
Smooth joint function
Unknown effects on all systems leading to a positive peaceful feeling

ENDURANCE
It is the ability to do prolonged work

ENDURANCE EXERCISES
Jogging
Cycling
Hill climbing
Trekking
Swimming
Rowing
Jor and Baithak

WALKING IS NO EXERCISE
Walking is natural activity
It is better to walk than to sit in your office.

EFFECTS OF ENDURANCE TRAINING
Decreased pulse rate
Increased cardiac efficiency
Increased heart volume/stroke volume
Better oxygen utilisation by cardiac and peripheral muscles.
Unknown effects on all systems leading to a negative peaceful feeling

HEART SIZE AND FUNCTION
Normal
750 CC
72/min
350 gms in weight
Stroke vol.60cc

Athletes
Up to 1800 cc
36 to 40/min
500 gms in weight
Stroke vol 100cc

COORDINATION
Use the right brain by using the left hand
Play some instrument.
Make some objects out of clay, wood, metal, paper or any other material.
Create something to make this world more beautiful.
Leave this world better than it was.

PRANAYAMA
Stop breathing and see what happens
I do not breathe
Breath is put inside by some thing called PRANA
If I do not take any breath then whatever “I” do is immaterial.
Ego cannot survive with this knowledge
Stress on inspiration with rapid chest breathing.
Stress on expiration with rapid abdominal breathing.
Anulom Vilom
Reverse breathing.
Breath holding inside or outside.
Stress on inspiration with rapid chest breathing.
Stress on expiration with rapid abdominal breathing.
Anulom Vilom
Reverse breathing.
Breath holding inside or outside.
Just stop breath any time
Watch breath touching inside the nose
Breath without sound

MENTAL HEALTH
Correct breathing
Correct attitude
Expression
Catharsis
Appreciation

MENTAL TRAINING
Concentration: Tangible
Contemplation: Intangible
Koan

ETERNAL TRUTHS FOR CORRECT ATTITUDE
Everything changes or change is permanent.
Time to make decisions not for regrets
This moment is the culmination of the life lived so far.
It is always Here and Now.
Work is its own reward

SPIRITUAL HEALTH
Awareness of the “Abstract Purpose” to life with the help of questions like :
Who am I ?
What am I doing in this world?
What is happening around me ?
In short MEDITATION

MEDITATIONS
Sensory perceptions
Dynamic
Combined

EXERCISE AND EXERTION
In exercise the body and mind are together and in exertion the mind is wandering away from the body movement.

RECOVERY FOLLOWING EXERCISES
Complete physical rest
Flexibility training following strength training
Strength training following endurance training
Massage
Various baths

FACTORS AFFECTING RECOVERY
Smoking
Drinking
Bad posture
Bad breathing
Excitement
Inappropriate eating

HOW TO KNOW RECOVERY ?
Enthusiasm returns.
Feeling of well being
Feeling of Hunger

“HOW” TO EAT?
Eat only when hungry
Do not swallow till all the taste is lost in the mouth
Eat when you eat
No dinner for sedentary jobs
“No” to advertised food
Food is not proteins, fat, carbohydrates and cholesterol; it is nourishment

AVAILABLE FOOD
Natural food
Civilised food
Advertised food

Damage to Physical Health
Hypokinesia
Bad Posture
Addictions
Wrong breathing

SEXUAL HEALTH
Can happen only after physical, mental and spiritual health; as the other is involved.
Intelligent co-operation leads to sexual health

INTELLIGENT COOPERATION
It is the correct appreciation of strength and weaknesses of our partner and complimentarity of each others existence.
Amalgamation of these traits to enhance the energy content of the basic family unit.
Continuously progressive fine tuning.

TAI CHI: SYMBOL OF THE UNIVERSE
Duality in Nonduality
Nonduality in duality
Male in female
Female in male
Day in night
Night in day
Drop in ocean
Ocean in a drop

May everyone be happy
May everybody loose ignorance
May everyone seek goodness
May nobody endure pain