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It is possible to lead a stress free life, even in this day and
age. But to do so, we need to look past the surface reasons of stress
and identify the root causes. We need to adopt a new attitude towards
life. Here are some tips to help you live a stress free and fulfilling
life.

Be Happy With What You Have:

Most of us are never satisfied. We are continuously trying to be like someone else or running after more wealth, status etc.

This creates stress within us, because there will always be someone who is better off. And material things lose their attraction as soon as we get them. John Rockefeller was once asked,” How much is enough?” He replied, “Just one more.”

The way to get relief is to consciously nurture a grateful
attitude: to shift our attention to what we have instead of what we
don’t have.

When is the last time you counted your blessings? If you are still
alive, you are luckier than the 1 million people who will die this
weekend. If you have food, clothes and shelter, you are better off than
75% of the total population of the world. If you have some money in the
bank or even in your wallet, you are one of the richest 8% of the world
population.

To nurture gratitude you can adopt the practice followed by the Quantum family. Every
morning, when we wake up , before we get out of bed, even before we
open our eyes, we thank God (or Allah, Bhagvan or the universe,
depending on our beliefs). This thankfulness is simply for being alive, for having another day to enjoy and to serve.

You will feel a contentment you haven’t felt in many years. And the
interesting thing is, the calmness you will feel when you nurture a
grateful attitude will also enable you to work more steadily and
creatively. So in addition to saving yourself from a lot of stress, you
will also get more success and wealth as a bonus!

Live in the Present:

Consider the following story:

A Monk With Heavy Thoughts
One late afternoon
two Zen monks were walking through a forest full of wild animals.
Suddenly they came upon a lovely woman. The woman was attempting to
cross a narrow bridge on a stream, but couldn’t because she had to
balance two pots full of water hanging from a stick on her shoulders.
The elder monk stopped beside the woman, took her hand and helped her
cross the bridge.

After bowing politely to the woman the two monks continued on
their path. The younger monk was sullen and silent as they walked
along. They travelled through the forest, over hills, around valleys and
through a town. After many hours has passed, the young monk finally
said, “You are aware that we monks are not supposed to touch woman. Why
did you touch that girl?”

The elder monk slowly turned and smiled. He said, “My dear brother,
you have such heavy thoughts. left the woman alongside the road hours
ago. Why are you still carrying her?”

One of the reasons we get stressed is because, like the young monk,
we carry things around. In the office we get stressed thinking about the
argument we had with our spouse the night before. At home, we worry
about what the boss will tell us the next day.

those who can liberate themselves from our past and the future and
learn to be completely in the present, live a stress free and joyful
life. Living in the moment does not mean indulging in momentary
pleasures or not thinking about the consequences of our actions, it
means giving our complete attention to whatever we are doing at the
present moment.

Although it may seem difficult to us, living in the moment is not impossible. An effective way to bring our minds completely to the present has existed for thousands of years, and that is meditation.

That meditation helps us keep our minds in the present has been
proved through scientific research as well. For example, a scientist
named T. Hirai in Japan found that, Zen meditators are so focused on the
moment that they never habituated themselves to the sound of a ticking
clock. Most ordinary people block out the noise after a while, but
meditators keep hearing it for hours.

Realize stress is not the result of reality, but how you look at that reality:

A fundamental fact about stress is that it is not the result of an
event, but our reaction to that event. Richard D Lazurus defined stress
as the condition or feeling experienced when a person perceives that
demands exceeds the personal and social resources the individual is able
to mobilize.

The key word here is perceive. It does not matter
what the external situation is, what matters is how we react to this
external situation. The less confidence you have, the more helpless and
stressed you will feel in the face of others demands and expectations.

So for a stress free life, use meditation and positive autosuggestions to create more faith in yourself.

Also, have a positive attitude towards life. Look at challenges not
as problems, but as opportunities. Instead of complaining about
problems, try to do something about it. In the work place, do not
complain about the boss being ‘biased’ toward another colleague, or
being ‘victimized’ by the conspiracies of jealous colleagues. Instead,
try to build a relationship with the boss so that he is aware of your
skills, and win over the jealous colleague by saying good things about
them to other co workers. There will be much less stress in your life.

A fundamental fact about stress is that it is not the result of an
event, but our reaction to that event. Richard D Lazurus defined stress
as the condition or feeling experienced when a person perceives that
demands exceeds the personal and social resources the individual is able
to mobilize.

The key word here is perceive. It does not matter
what the external situation is, what matters is how we react to this
external situation. The less confidence you have, the more helpless and
stressed you will feel in the face of others demands and expectations.

So for a stress free life, use meditation and positive autosuggestions to create more faith in yourself.

Also, have a positive attitude towards life. Look at challenges not
as problems, but as opportunities. Instead of complaining about
problems, try to do something about it. In the work place, do not
complain about the boss being ‘biased’ toward another colleague, or
being ‘victimized’ by the conspiracies of jealous colleagues. Instead,
try to build a relationship with the boss so that he is aware of your
skills, and win over the jealous colleague by saying good things about
them to other co workers. There will be much less stress in your life.

Love Your Work and Work Will Be like Play:

Most of us blame a heavy workload for our stress. Yet, does 18 hour workdays have to be stressful ?

Work becomes a burden when it is just a job: a means for earning an income. When we find our work meaningful and joyful, it is invigorating rather than stress-inducing.

The truth is, there is an opportunity to help or serve others in most
jobs. But we either do not recognize the connection, or do not do the
job with the intention of serving others. Consider the following
example.

The Three Labourers

Three labourers were cutting rocks from a mine. The first one was
asked, ” What are you doing?” He replied, ” I am cutting rocks.” The
second one was asked the same question. He replied, ” I am cutting the
rocks so that they have a beautiful rectangular shape and fit properly
in their space.” When the third one was asked the same question, he
replied, ” I am building a palace.”

To the first labourer, his work was just a means of earning an
income. To the second labourer, his work was a career, he wanted to do
his work well and be known for his skill. To the third labourer, his was
a means of realizing a beautiful and noble mission or dream. He loved
his work.

By adopting the third attitude, you can minimize the stress from your
work. If you know exactly why you are doing your work, and if the
answer to that why is something meaningful and beneficial, and if you
love what you are doing, then your work will become the source of
boundless joy.

Create a More Exciting Life:

Some of us believe only too much work creates stress and anxiety. But
the truth is, lack of work and monotony creates stress as well. If your
life is boring to you, adopt some hobbies. This may be collecting
something, or volunteering for a cause that is meaningful to you.

Also, take some risk once in a while. Do not be
afraid of something where there is the risk of failing, but which can be
very rewarding. To your surprise, you will find there is less stress in
your life.

Manage Your Time Well:

Time is the most precious resource we have, and by learning to make
the best use of your time, you can minimize your stress. While a
detailed discussion on time management is outside the purview of this
article, here are a few of the basic principles:

Make a to do list:

Making a to-do list is not only the
first step of time management, it is in itself a stress relief tool.
When we are stressed, we worry about ‘all the things we need to do’, and
feel like we have to keep them all in our head to ensure we do not
forget them. This distracts us from the task at hand. When we make a to-do list, we free ourselves from the pressure of trying to remember everything we need to do. At the same time, once the tasks are on paper, they don’t seem to be overwhelming, and there is a feeling of being in control.

Make Choices:

On any given day, there might be a
hundred things we want to do, but it would never be possible to do all
of them. The key to sound time management is to know your priorities. We
feel powerless and stressed because we spend most of our time doing
urgent but relatively unimportant tasks or doing things on other
people’s request while what is most important to us remains undone.

So decide on your priorities and cross of (or delete) the others from
your to-do list. Get rid of the fear of other people’s reactions, (the
fear meditation can be very effective in this regard), and learn to say ‘no’.
You will find there is much less stress in your life, and the people
you say ‘no’ to are also accepting your refusal with ease.

Schedule Your Work:

Assign a time for each work
on your list and do it then. You are free to make your schedule any way
you want, but once you make it try to stick to it as much as possible.
Make your schedule realistic, and incorporate extra time for minor
disturbances and exigencies. Keep the times when you are most creative
and undisturbed for creative work. Once you master enough self
control to do things according to a schedule, you will be free of the
worry of ‘when will get everything done’, because you know when
everything will get done.

Learn to Manage Distractions:

A
major part of time management is to learn how to minimize and manage
distractions.In a study of 1000 workers, Basex, an information
technology research firm in New York City, found that interruptions
caused by emails, cell phones, black berries and others now consume an
average of 2.1 hours a day, or 28% of the workday. Constant
interruptions not only waste time, they also make us feel stressed and
inadequate and decrease the quality of our work. In a South Asian
culture, interruptions caused by an unexpected visitor is a big time
waster.

To get relief, learn to manage these distractions.

Put your phone on silent when you are doing creative work. Make your
own calls when you are in the car or at some other time when it won’t
interfere with your work. Answer emails only at a specific time. When
someone visits you, instead of asking ‘ How are you?’, ask ‘What can I
do for you?’

Delegate:

Learning to delegate is a skill that can help you deal with workload pressures.

The key to learning to delegate is to accept the fact that the
delegated work won’t be done exactly the way you would have done it

Once you can accept that, you can move on to find out which tasks can be delegated and to whom.

Create a Stress-free Environment:

When we are feeling stressed or overwhelmed, our brain tends to be
crowded with distracting thoughts and we tend to think about more about
all the other things we have to do rather than the one at hand. A
cluttered environment : such as a table full of open books or a room
full of scattered clothes and things add to this sense of feeling out of
control. So

make a habit of keeping your things organized. When you need to study
one thing, just keep that one book open and the others neatly stacked.
Make your bed, hang your clothes in their place.

Try to make your human environment, not just your physical
environment as conducive to peace of mind as possible. Make friends with
optimistic and easy going people, and try to keep away from worriers as
much as possible.

If there is a Quantum center, branch or cell
close to where you live, be sure to visit it. You will experience first
hand how, in a truly positive environment, all your stress and anxiety
can dissolve in a second.


Express Your Emotions:

Research suggests that expressing our emotions help relieve stress.

Crying lessens our internal pressure and makes us functional again.
Research suggests that tears, whether they are happy or sad, relieve
stress.

When we are stressed we tend to take shallow and short breaths and
our heart rate becomes faster. Laughter helps us breathe easier and this
counteracts the effects of stress. It also helps the autonomic nervous
system tone down a bit and go off high gear, and that enables the heart
to relax. In addition, laughter massages our heart and other vital
organs, strengthens our immune system, increases mental sharpness and
creativity, improve memory, and even sharpens our intuition.

Talking to a spouse or a friend can also be an enjoyable way to
express our emotions and relieve stress. Try to be friends with cheerful
and optimistic people. If you live near Quantum, come and talk to a
Quantum counsellor. You will feel much lighter.

If you have a anger and resentment stored inside, express it. You
don’t need to yell at the people you are angry with. Kick a football
with as much force you can master, or open the bathroom tap and yell.

One of the ways to express our emotions without creating an awkward situation is meditation. There are separate Quantum Method Meditations for getting rid of different types of negative emotions, ranging from fear and anger to guilt and sadness.

Take Care of Yourself:

Often, especially when we are under deadline stress, we stop taking
care of ourselves with the excuse that ‘we don’t have time.’ The result
is that we end up being so stressed that the stress about the work gets
in the way of actual work. How many times have you worked through the
night only to find that you are dysfunctional for the next two days?

In the long run, taking care of ourselves help relieve stress
and makes us be more productive. Here are a few aspects of taking care
of yourself:

Eat a healthy diet:

Do not skip meals, especially breakfast. It will cause a drop in
blood sugar and create mid morning crankiness. Food high in omega-3,
such as salt water fish, eggs and walnuts have a calming effect on the
body.

Exercise:

Exercise leads to greater muscle relaxation and increased production
of anti stress chemicals. Research also shows that people who are
physically fit tend to have less extreme physiological response to
stress.

Sleep:

When you don’t get enough sleep, your body produces extra stress
hormones, so it is important to get enough sleep. However, oversleeping,
or using sleep as a way to escape, can also cause problems. So make
sure you have healthy sleeping habits. Research shows however, that
during meditation, lactate levels drop four times as much as that during
sleep. So those who meditate regularly can get by with less sleep.

Practice Meditation:

No matter what the cause of the stress, its physical expression is
the same. Harvard Physiologist Walter Cannon discovered 90 years ago
that when we are stressed, our blood pressure, heart rate, muscle
tension, and breathing rate increases, so does the flow of cortisol,
adrenaline, and noradrenaline in our body. Together, these physiological
effects are called the stress response or the fight or flight response.

In 1967, Dr. Herbert Bension, also from Harvard, found the effect of
meditation in our body is exactly the opposite. When we meditate, our
blood pressure, heart rate, muscle tension and breathing rate, cortisol
and adrenaline secretion, all go down. Our parasympathetic nervous
system becomes active and the flow of serotonin, a neuro transmitter
than creates a feeling of well-being, increases.

In the Relaxation Response, Benson explained how meditators
counteracted the stress induced fight or flight response and achieved a
calmer happier state. The book became an instant best seller.

At the University of Wisconsin at Madison, Richard Davidson has used
brain imaging to show that meditation shifts activity from the right
prefrontal cortex to the left. His research suggests that by meditating
regularly, the brain is reoriented from a stressful fight or flight mode
to one of acceptance.

So if you meditate

regularly, your body will change in a way so that it gets less and
less stressed no matter what the circumstance. You will be able to deal
with all situations calmly.

Nurture Your Soul:

The Buddha’s cousin Devadatta had been planning to kill him for some
time. One day, he let Nalagiri, an working elephant, loose against him.
The elephant, who had already killed one person, stormed through the
street on which the Buddha was going on his alms round. The elephant
threw away a person on the way with his trunk, and rushed towards the
Buddha.The Buddha didn’t panic. He just stood calm and unafraid.
Suddenly, the raging elephant became peaceful. It knelt before the
Buddha. The Buddha patted the animal’s forehead affectionately.

Here is another incident from the life of prophet Mohammad (pbuh).

One afternoon, the prophet took off his sword and was resting against
a tree. When he opened his eyes he saw a man holding a sword against
his throat. ‘Who will save you now?’, the man asked. “Allah”, the
prophet replied calmly. At this the man’s hand began to shake and he
dropped the sword. Then the prophet took the sword and held it against
the man’s throat. ” Who will save you now?”, asked the prophet “No one
can save me but you’, replied the man.”The prophet withdrew the sword,
and let him go. The man accepted the prophets religion.

What was it about these greatest human beings of all time that made them so calm and fearless? They had nurtured their spirits.

Our physiological self, or our ego, is always afraid, because it
knows it will die. It tries to amass power and wealth in order to feel
secure, but in vain. It becomes attached to the people and things around
it, and fears losing them. That is why it is always stressed, always
anxious.

Our spirit, on the other hand, is everlasting. It knows that the only
true way to security is through surrendering to the Almighty, or the
universal life force, whatever name you may want to call the ultimate
being. It is full of universal love, and wants to live a life of service
and creativity.

You can start nurturing your spirit simply by adding more love to
your life. Instead for living just for yourself, try to serve others.
Besides wishing your own good, wish the best for everyone. Do not be
afraid of being warm and affectionate to your family and friends. Give
warm hugs. Smile. Do not be afraid of decent expressions of love.

The rejuvenating power of love will wash your stress away.

This article collect from http://www.quantummethod.org.bd

Is Zakat Compulsory for You?

The word zakat means both ‘purification’ and ‘growth’.  If you are a Muslim eligible for paying Zakat, you can attain spiritual and financial purity and increase the wealth of both yourself and others by paying Zakat every year. In the Quran, Allah promises, ‘Those who believe and do good deeds, and observe Salat, and give Zakat, will be rewarded by Allah; they will have nothing to fear, nor will they grieve. (Baqarah: 277).’ Those who have started paying to the Quantum Zakat Fund have discovered the truth of this statement themselves. With Allah’s mercy, their incomes have increased manifold. So do not regard Zakat as a sacrifice, but as an opportunity.