Gujarat Board GSEB Solutions Class 12 English Second Language Unit 3 Read 2 Stress Control Exercises Textbook Exercise Questions and Answers.
GSEB Std 12 English Textbook Solutions Unit 3 Read 2 Stress Control Exercises (2nd Language)
GSEB Class 12 English Stress Control Exercises Text Book Questions and Answers
Comprehension
1. Here are some words which can make you stress-free. Read their dictionary meanings. Close your eyes and recollect the words and images that occur in your mind. List them in the last column. An example is given. (You can use mother-tongue.)
| Word | Dictionary meaning | Your word/image |
| Calmness | state of mind being free from agitation, excitement, or disturbance | ગુસ્સો, ઉચાટ, ખળભળાટ, ખલેલ વિનાની સ્થિતિ, બંધ આંખ, લીલુંછમ મેદાન, soft music |
| Harmony | internal calmness | balance, coherence, proportion |
| Tranquility | a peaceful, calm state, without noise, violence, worry, etc. | placid, serene, restful, still, quiet |
| Peace | freedom from disturbance | quiet, calm, pacific, non-violent |
| Relaxation | make or become less tense or anxious | relief, solace, consoled, comfortable |
2. Do step 1. then replace the underlined part in A with B and do It again. Then narrate your experience. (You can use mother-tongue.)
| A | B |
| 1. Meditate on your favourite word. | favourite idol |
| 2. Build up mental images that illustrate the word. | images of your past incidents where people liked you |
| 3. Explore the texture of some material with eyes closed. | streets and areas of your city/village |
| 4. Put your palm on your belly and feel breath-in. | finger under your nose and feel breath out |
Answer:
Your physical and mental feeling:
(1) Meditate on your favourite idol: A role model can be considered as a favourite idol. The best role models are our parents. Throughout our life we imitate them to some extent.
(2) Build up images of your past incidents where people liked you: Childhood images are the best images one can recall. Many instances during our childhood draw our attention when we were liked more by others. We enact the same in our future life. These images could be being honest, truthful and innocent in our behaviour.
(3) Explore the streets and areas of your city / villages : Curiocity leads to exploration. Right from our childhood we are indulged in these acts. These remain in our minds in the form of indelible memories.
(4) Put your finger under your nose and feel breath out: This exercise reminds us of (‘Pranayam’ the yogic action. Here by giving exercise to the lungs we learn to exhale the impure air which is stored in the inner cavities of our lungs.
3. Answer the following questions:
Question 1.
Which things create stress in you ?
Answer:
Mind, emotions and body work together. Our mental capacities help us to concentrate, to gather information and think logically to make rational decisions. Stress is created if the mind is unable to think logically. Emotions bar the way to clear thinking.
You take longer to do a task. This is where we come to know that stress has gained control over us. We also realize that memory fails us. We are unable to finish the task on hand. Eventually we realize that stress has been created in us.
Question 2.
Which are the effects of stress on you ?
Answer:
Stress is a situation where mind, body and emotions do not work together. The result is that our mental capacities fail to work. We are unable to concentrate, remember old and new information and think logically. A constructive and workable order cannot be imposed. Rational day-to-day decisions cannot be taken.
Question 3.
How do you release stress ?
Answer:
The main cause of stress is mental disturbance. The mind is unable to think in a normal way. So to bring about normalcy it is very necessary that stress is released. In the initial stage, we have to make ourselves confortable. This is possible through short meditation. Choose a word that symolises ‘calmness’. Meditate on the chosen word.
Visualise scenes that tie up with the word. Secondly take some material. Close your eyes and explore its texture. Doing this, some stress will be released. Stress is also caused when the brain does not receive sufficient oxygen.
This can be done when we rub our hands together and create energy. Place palms on the area below the naval and breathe into your belly. These are some ways how stress will be released.
Question 4.
Which of these techniques is more effective on you ?
Answer:
Deep breathing has always proved more effective. It is easy to practise and does not need particular kind of knowledge in physiology. It also gives instant relief.
Question 5.
How would life be without stress ?
Answer:
Many times stress acts a source to success. We develop anxiety when we are unable to solve a problem which comes in the way of our success. Our mind is not at peace till some solution to the problem is found. On one hand, the solution is found, while on the other, stress is s removed. Thus stress is a stepping stone to success.
A. Additional Questions and Answers
Question 1.
How does deep breathing help us get out of stress ?
Answer:
lf we don’t breathe deeply, our brain does not get enough supply of Oxygen. Therefore, when we get stressed, we tend to hold our breath or only breathe in a shallowed way, using only s the top part of our lungs, and for the lack of sufficient Oxygen, we feel stressed and are unable to concentrate properly.
Question 2.
How does crown pull help our nervous system ?
Answer:
The crown pull allows the cerebrospinal fluid to move freely, through the spinal column and the skull. It influences the flow of cerebrospinal fluid in a positive way. It helps calm our nervous system. It can also take away a headache or stress-induced stomach ache, as well as helps us think clearly.
(B) Short notes
Write a short note focussing on the questions:
Short Meditation
- A Stress Control Exercise
- two stages : first stage
- sit quietly
- imagine a word
- think about it
- build up mental images illustrating the word
- feel ‘harmony’ or ‘tranquility’ within second stage
- choose an object
- think about its texture with closed eyes -spend two minutes over it
Short Meditation I
OR
- Which position should we keep at first? -Which words should we select?
- Why should we choose a word?
- What should we visualise or build?
- Why should we spend some time in imagining?
Answer:
Short Meditation-A Stress Control Exercise: For short meditation, there are two stages. In the first stage, one has to sit comfortably closing one’s eyes. He has to choose a word for calmness from ‘harmony’, ‘tranquility’, ‘serenity’, ‘peace’ or ‘relax’ and meditate on the chosen one.
One has to visualise scenes that tie in with the word or build up mental images illustrating the word, and feel ‘harmony’ or ‘tranquility’ within oneself. In the second stage, one has to choose an object like a fabric, a stone, etc. that appeals one, and start thinking about its texture with closed eyes. Spending two minutes over it would lead one to meditation.
(C) Reading Comprehension
Read the following extracts and answer the questions :
(1) When we breathe, there is a microscopic movement of the cranial bones which in turn allows the cerebrospinal fluid to move freely through the spinal column and the skull. When tensed or upset and don’t breathe s deeply enough, this can result in bones in the skull becoming slightiy stuck together so that the fluid cannot circulate properly.
Questions:
(1) What happens when we breathe ?
(2) What happens when we are tensed or S’ upset ?
Answers:
(1) When we breathe, there is a microscopic movement in the cranial bones, which ? in turn allows the cerebrospinal fluid to move freely through the spinal column and the skull.
(2) When we are tensed or upset and don’t breathe deeply enough, the bones in S the skull become slightly stuck together preventing the fluid to circulate properly.
(2) Mental quick fixes
- Put on some music you like and dance through the room. This creative activity exercises the right side of the brain and S’ helps rebalance your brain.
- Get a fish tank and watch the fish swim around languidly. This allows your mind to calm down.
- Write down all your worries. Putting them on a piece of paper gets them out of your head.
- Get out into nature and walk. Concentrate on what is right now rather than what might happen tomorrow.
Questions:
(1) Write two ways to get mentally relieved ?
(2) What kind of concentration should we / have ?
Answers:
(1) To get mentally relieved, we should follow ? these ways :
- We should listen to music and dance.
- We should get out into nature and walk.
(2) We should concentrate on right now rather than what might happen tomorrow.
(3) Give your brain an oxygen hit. Half the problems with being stressed and unable to concentrate properly is that you don’t breathe deeply enough to supply your brain with sufficient oxygen. When we get stressed, we tend to hold our breath or only breathe in a shallow way. In order to deepen your breathing and get oxygen all the way up into the brain again, rub both your palms, put them below your navel, feel your belly rise every in-breath.
Questions :
(1) What is the reason of being stressed, according to the writer ?
(2) What should we do to get oxygen into the brain?
Answers :
(1) According to the writer, we get stressed and are unable to concentrate properly is that we don’t breathe deeply enough to supply our brain with sufficient oxygen.
(2) To get oxygen into the brain, we should rub both our palms, put them below the naval and feel our belly rise every in-breath.
(D) Say True or False
Write whether the following sentences are True or False:
(1) In short meditation, we should meditate on our chosen word.
(2) Half of the problem with being stressed is that we breathe deeply enough to supply our brain with sufficient oxygen.
(3) When we breathe, there is a microscopic ‘ movement of the cranial bones.
(4) The Crown Pull influences the flow of ’ cerebrospinal fluid in a negative way.
(5) Some music and dance of your choice helps the right side of the brain in rebalancing.
(6) We should not go out into nature and walk naturally.
(7) Delete the phrase ‘I can’t from your vocabulary as it blocks your view of possible solutions.
(8) Writing a few lines with other hand interrupts rebalancing the two hemispheres of the brain.
Answer:
(1) True
(2) False
(3) True
(4) False
(5) True
(6) False
(7) True
(8) False
Vocabulary
1. Circle the word that is different from the other three words.
(1) tangled – (intertwined) – tizz – confused
(2) tranquility – calmness – serenity – (restlessness)
(3) anticipating – foresee – predict – (evaluate)
(4) retrieve – rescue – salvage – (evade)
(5) crisis – crunch – deadlock – (breakthrough)
2. Each group of four words contains two words that are either synonyms or antonyms. Circle these two words; then circle the if they are synonyms, and A if they are antonyms.
Choose the best answer in light of the bold word in question.
Question 1.
When do you get shattered ?
(a) after the whole day’s office work
(b) after watching a funny movie
(c) before thinking a lot
(d) while working on a computer
Answer:
(a) after the whole day’s office work
Question 2.
Which of the following is in reference to the word half ?
(a) cranial bones
(b) landscape
(c) hemisphere
(d) cerebrospinal
Answer:
(c) hemisphere
Question 3.
When do you feel that your day is hectic ?
(a) when you have a lot of leisure time
(b) when you can’t relax
(c) when people don’t cooperate with you
(d) when you are travelling to a hill station
Answer:
(b) when you can’t relax
Question 4.
Which of the following will you not like to have on your scalp ?
(a) tension
(b) hair
(c) hair-oil
(d) dandruff
Answer:
(a) tension
Question 5.
Which of the following processes, if dosen’t take place in your mind, induces chances of your failing the exam ?
(a) tangling of information
(b) flicking of information
(c) retrieval of information
(d) drifting of information
Answer:
(c) retrieval of information
4. Underline the proper word from the brackets and indicate its place in the sentence.
Example:
Our fishing lines got all when we were bringing them in. (tangled up, anticipated)
Answer:
Our fishing lines got all tangled up when we were bringing them in.
Question 1.
The early death of his business partner due to overwork has given him a new on life. (perspective, flick)
Answer:
The early death of his business partner due to overwork has given him a new perspective on life.
Question 2.
I sometimes events in the future in my dreams, (resilience, anticipate)
Answer:
I sometimes anticipate events in the future in my dreams.
Question 3.
I could not fix the bug in the programming code so I sent the task to my in America. (hemisphere, counterpart)
Answer:
I could not fix the bug in the programming code so I sent the task to my counterpart in America.
Question 4.
Studies have shown that optimists generally live longer than, (pessimists, hectic)
Answer:
Studies have shown that optimists generally live longer than pessimists.
Question 5.
Can you the light off when you leave the room? (retrieve, flick)
Answer:
Can you flick the light off when you leave the room?
5 Improve each of these sentences by crossing out the phrase in bold and replacing it with a word/phrase given in the list.
(cerebrospinal fluids, irrational, hemisphere, cranial bones, tizz, exam nerves, flick)
Example :
The United States is in the northern half of the sphere.
Answer:
The United States is in the northern hemisphere.
Question 1.
Butterflies in the stomach and worrying thoughts are indications of fear that occur before or during test situations.
Answer:
Exam nerves are indications of fear that occur before or during test situations.
Question 2.
He dismissed the secretary with a sudden and quick movement of his fingers.
Answer:
He dismissed the secretary with a flick of his fingers.
Question 3.
The sudden attack with a metal rod broke the top portion of the skull of the soldier.
Answer:
The sudden attack with a metal rod broke the cranial bones of the soldier.
Question 4.
There are four cavities in the brain which are filled with brain and spinal cord liquid.
Answer:
There are four cavities in the brain which are filled with cerebrospinal fluids.
Question 5.
My mind is all in an excited state of agitation.
Answer:
My mind is all in a tizz.
Question 6.
I cannot have a well-grounded discussion with my delusional aunt.
Answer:
I cannot have a rational discussion with my delusional aunt.
6. Match ‘A’ with ‘B’ and frame a sentence using both of these words.
| No. | ‘A’ ‘B’ Make sentences of your own | ||
| 1. | impose | to | I do not like to impose my ideas upon others. |
| 2. | take | on | The manager took us around the production house. |
| 3. | lead | upon | Nobody knows where this narrow path leads to. |
| 4. | based | down | The whole theory of stress is based on anticipating false ideas. |
| 5. | swim | in | In his village he swims in a small pond. |
| 6. | let | around | He made several efforts to let me down, but could not succeed. |
Function
(Talking about people / places in relation to something/someone.)
1 Read out this conversation and the passages. Observe the words printed in bold.
(A) Aarushi: Hey Sneha, look at those bangles in that imitation jewellery shop.
Sneha : Wow! They are indeed wonderful.
Aarushi: They have the same golden glitter as real gold ornaments have. How would they look on the hands of my mom ?
Sneha : Oh … nice. So, are you thinking of your mamma’s choice?
Aarushi: You are right, Sneha. Unlike me, my mamma doesn’t prefer imitation jewellery.
Sneha: But look at the shape and design as well. They have the same traditional design as the old ones your mom has.
These bangles are in no way different from your mamma’s choice.
Aarushi: That’s quite true. Let me buy it for my mom.
Sneha: Surely, she will be happy to have them.
Aarushi: Yes, I agree. Our views are quite alike.
(B) Hello friends, me introduce this chap to you. He is our new classmate. He has taken up the same course of study as I did. He lives in the same house as I do. It’s of the same size, the same colour, the same look but with a different style. He doesn’t like the same song as I do. Unlike me, he is always much worried about his career. I am a carefree person. He is also the same aggressive and bold person as I am. Don’t get surprised, we are twin-brothers. Now, clap for Jitesh and Mitesh.
(C) Let’s compare the teachers we know in the school. Mr Mehta who teaches English is almost the same age as Mr Bhatt, the economics teacher. Mr Mehta’s personality is quite different from that of Mr Bhatt. They are both good teachers and in that respect they are alike, but Mr Mehta participates more in social activities than Mr Bhatt does. He doesn’t work as hard as Mr Bhatt. Mr Mehta works like a snail. Mr Shah differs from both of them. Mr Shah’s social interests are the same as Mr Mehta’s but he doesn’t like to mix with strangers. Unlike Mr Mehta, Mr Shah avoids attending functions outside town.
2 Notice the use of expressions showing similarities and differences between people and things. From F. 1 (A), (B), (C) analyze and write down similar expressions as shown in these examples.
Examples:
Question 1.
Mr Mehta’s personality is quite different from that of Mr Bhatt.
Answer:
Reading interest of my sister is quite different from mine.
Question 2.
But these bangles aren’t the same as your mom has.
Answer:
Ishant Sharma’s batting skill isn’t the same as that of Virat Kohli.
Question 3.
Unlike Mr Mehta, Mr Shah avoids attending functions outside town. Travelling is Mr Mehta’s hobby.
Answer:
Unlike me, my mamma doesn’t prefer imitation jewellery.
Question 4.
He lives in the same apartment as I do.
Answer:
These bangles in no way are different from your mamma’s choice.
Question 5.
He is also the same aggressive and bold person as I am.
Answer:
Mr Shah’s social interests are the same as Mr Mehta’s.
3. Here is a game of naughts and crosses. Let’s play it differently. Make a sentence choosing the adjective and select your sign-either Naught (O) or Cross (X). If the sentence is approved by the teacher, you can put the selected sign in the relevant box. Your partner would do the same. The student who gets three naughts or crosses in a line is the winner. You can make sentences of equal and unequal comparisons observing your classmates and things in the class. Best of luck.
| the same as | like | almost the same as |
| unlike | the same …as | differs from |
| similar to | alike | different from |
Example:
Rina has the same attitude as her brother.
Answer:
(1) Mahi’s skill to play cricket is the same as Kohli (has).
(2) Like River Ganga, Brahmaputra is also flooded twice.
(3) The oath taking ceremony of Trump is almost the same as Barak Obama.
(4) Unlike the tropical countries the polar region enjoys less amount of warmth.
(5) All the classical singers are not the same as M.S.
(6) The physical ability of a man differs from that of a woman.
(7) The complexion of a European is similar to that of an American.
(8) Views of two businessmen to earn money are alike.
(9) Though horse and donkey appear to be the same, they are different from each other.
Note: Sentences are made using all the adjectives from the boxes. Now students will put (O) or (X) and play the game practically in the classroom in the presence of their teacher.
4. Look at the two pictures given below. Observe the similarities and differences between them. Frame sentences using all expressions mentioned in F. 1.
Example: Both houses are almost alike but the drawing-room arrangements differ.
Answer:
These are the pictures of drawing-rooms of different houses. The houses must be almost the same in size, but the drawing-room of one house is quite different from that of the other house. As far as their furniture is concerned, they are alike, but the arrangement of one is not the same as that of the other. Unlike the arrangement of drawing-room – 1, the room – 2 has better claim.
5. Make meaningful sentences joining A with B and C.
| A | B | C |
| 1. My house is | is almost the same as | to your opinion. |
| 2. Unlike Ankleshwar | matter is similar | from the school as that of your house. |
| 3. My opinion in this | Anand is not | very hard-working. |
| 4. Unlike the lazy Mr Sharma | Mr Rawal is | an industrial city. |
| 5. The sweetness of Vina’s voice | at the same distance | the voice of Lata Mangeshkar. |
Answer:
(1) My house is at the same distance from the school as that of your house.
(2) Unlike Ankleshwar, Anand is not an industrial city.
(3) My opinion in this matter is similar to your opinion.
(4) Unlike the lazy Mr Sharma, Mr Rawal is very hard-working.
(5) The sweetness of Vina’s voice is almost the same as the voice of Lata Mangeshkar.
6 Insert ‘as’ at the proper place in these sentences:
(1) My mother has the same car my father has.
(2) I think that your sister is the same age that of Monika.
(3) This is the same bike you bought me.
(4) Jahid is the same clever little boy his father.
(5) This is the same dress I wanted to buy last week.
(6) This is the same computer that one.
Answer:
(1) My mother has the same car as my father has.
(2) I think that your sister is the same age as that of Monika.
(3) This is the same bike as you bought me.
(4) Jahid is the same clever little boy as his father.
(5) This is the same as the dress I wanted to buy last week.
(6) This is the same computer as that one.
Talk about the general similarities and differences of things which can be seen in your classroom. Make use of the expressions ‘the same as, alike, differ from, different from, almost the same as’, etc. Things: Two blackboards, chairs, desks, walls, windows, doors, notebooks, etc.
Example: Two pens
Answer:
My pen is different from Aarif’s.
(1) The two blackboards in the class are different from each other in their size.
(2) The chairs in the class are alike.
(3) The desks in the class are almost similar to one another.
(4) The painting hung on the wall differs from one another.
(5) One window of the class is almost the same as the other.
(6) The front door of the class is not the same as the rear one.
(7) Since students buy notebooks of different brands they are not the same.
8. Choose any one of these and write a description based on the points given in which one thing or person is compared to the other.
(1) The school at present and the school you attended last year:
- building (big – small)
- number of students (more-less)
- size of playground (small – large)
- distance from your home (far-near)
Answer:
Last year I was studying in a different school. The building of that school was small as it was a primary school. The building of this school is big. The number of students in the previous school were less while the students in this school are more.
The size of the playground in the primary school was small but the size of the playground of the present school is large. Formally my house was situated near the school but now after shifting the house, the school is very far.
(2) Find out similarities and differences between the appearances of you and someone in your class with respect to the following features:
- height – strength – weight
- carefulness
- complexion – punctuality
- colour/type of hair – friendliness
- colour / size of eyes – determination
Answer:
Dhanish is my friend. We study in the same class. His hair is as curly as mine. His eyes are not browner than mine. His complexion is fairer than mine. I don’t score very good marks but he does. I am taller than he is. However, he is not as strong as I am.
His weight is more than that of mine. I am not as careful in my work as he is. We both are very punctual. As far as friendliness is concerned we both are alike. He secures first rank in the class because of his determination. I am not as determined as he is.
(3) Write a short paragraph pointing out the similarities between:
(a) A man and a tree
Answer:
Man and tree are both living beings. They both breathe. As man grows, so does the tree. They both require nutrition. They both are fruitful. Both require sunlight for their existance.
(b) An earthmover and an elephant
Answer:
The elephant is a huge animal. In some countries, including India, the elephant is taken help to lift and shift huge loads. They are used to shift long and weighty logs of wood and also to carry heavy loads on their back. Similarly earthmovers also lift and shift heavy loads from one place to another. Thus they are similar in terms of work they do.
(c) A mobile phone and a TV
Answer:
In the modern world both TV and mobile phones have become necessities. A mobile phone, if connected with internet is almost the same as TV. They both provide us with information. Using proper equipment information can be stored in both devices. We can watch movies, serials, etc. on both TV and mobile. Both are a good source of entertainment.
Writting:
Question 1.
We all feel stressed nowadays but the reasons are different. Think about the reasons that give you stress.
I got stressed because…
(1) I woke up late yesterday and I could not reach my school on time.
(2) I had not done my home work assigned by the maths teacher.
(3) I woke up late and consequently missed my regular bus.
(4) I disobeyed my parents and failed to follow their instructions.
(5) I am always under stress while driving my vehicle.
Question 2.
There is an elocution competition on ‘Benefits of Positive Attitude’ in your school. Prepare a speech for it.
Answer:
Honourable judges, ladies, gentleman and my dear friends, Standing at the foot of a mountain and having a strong feeling that ‘I can climb this mountain’ is nothing but positive thinking. A positive attitude has many benefits. Our life is full of stress.
If we want to cope up with it, a positive attitude helps us to easily overcome the dark side of life. It brings optimism, helps us to avoid worries and most of all negative thinking. It brings constructive changes if it is adopted. It makes us happier, brighter arid more successful.
A positive attitude helps us to work hard and be nice to people. Longetivity of life is brought about. It drives out negative work. It improves the quality of decision-making. We become more resilient when facing stress, challenges and adversity. We can maintain broader perspective of life will help us to identity solutions clearly.
We develop attitude of gratitude towards people and a sense of appreciation. It helps athletes to perform a high level of results. It enhances the number of friends and brings about happiness, It garners support of others. In this way a positive attitude helps to live a brighter and successful life.
Question 3.
Your brother got stressed due to approaching examination of class ten. Write a letter advising him on stress management using the points in the poster.
Answer:
Answer:
Abhinav Society, Maninagar,
Ahmedabad – 380 008.
20 January, 2018
Dear Santosh,
I hope you are in good health. I came to know about your exams. Examination is a necessary evil. It developes tension. But we have to manage stress. We have to accept the challenge and adopt ourselves to the situation by altering our thinking.
It is best that we avoid negative thought. We have to balance our thinking and give priority to the events that would bring success in our future life. Our thinking should be flexible so that we can easily adopt ourselves to the existing situations. We should develop awareness that exams are necessary in life.
At every step in our life one or the other exam tests us. We should be physically and mentally prepared for it. Courage is very necessary in this walk of life. I hope you will understand seriousness of achieving success in your forthcoming exam. With lots of love and blessings, I am.
Yours affectionately.
Punit.
Activity
A. l Do meditation for 15 minutes before you go to sleep. Note down what change you felt in the quality of your sleep.
A. 2 List the situations in which you felt stress during the last week.
Note: Students will carry out these activities themselves.
Project
Talk to your Parents / Guardians. Find out the reasons behind their stress, anxieties and tensions. Try to know what they do to get over their stress, anxieties and tensions.
Note: Students will interact with their Parents / Guardians and find out the reasons and explore remedies for their
Stress Control Exercises Summary in Gujarati
પરિચય આ જ Unitના Read 1માં તણાવને પ્રબંધિત | નિયંત્રિત કરવો જરૂરી છે અનિવાર્ય છે એ અંગે જાણ્યું. હવે આ Read 2 માં stress Control માટે કેટલીક કવાયતો આપવામાં આવી છે, તેમનો અભ્યાસ કરો અને શક્ય ત્યાં સુધી અમલમાં મૂકવા પ્રયાસ કરો.
Glossary (શબ્દાર્થ)
ભાષાંતર
લધુ ધ્યાન 1:
• સુખદાયક સ્થિતિમાં આવી અને આંખો બંધ કરો.
છે તમને જે શબ્દ ‘શાંતિ’ (અક્ષુબ્ધતા) રજૂ કરતો હોય તે શબ્દ પસંદ કરો : “સાનુકૂળતા’ (સંવાદિતા), ‘માનસિક સ્વસ્થતા’, ‘ગંભીરતા’, ‘શાંતિ’, ‘રાહત’.
• પસંદ કરાયેલા શબ્દ પર ધ્યાન કેન્દ્રિત કરો (ચિંતન કરો.). આ શબ્દ સાથે સંકળાયેલ દશ્યો(બાબતો)ની મનોમન કલ્પના કરો કે આ (શાંતિ) શબ્દને સ્પષ્ટ કરતી હોય તેવું માનસિક ચિત્ર તૈયાર કરો. જો તમે તમારી અંદર સંવાદિતા કે માનસિક શાંતિનો અનુભવ કરો, તો કેવો અહેસાસ થાય એવી કલ્પના કરવામાં પણ તમે થોડોક સમય ગાળી શકો.
• ફરી તમારી આંખો ખોલી દો. લઘુ ધ્યાન 2: ડ્રેસનું કાપડ, પથ્થર, લાકડાનો ટુકડો કે તમને ગમે તે કોઈ પણ એક પદાર્થ લો.
• આંખો બંધ કરીને આ પદાર્થની રચના (ચોમેર) સ્પર્શ કરી તપાસો.
• આમ લગભગ 2 મિનિટ કરતા રહો. તમારા મગજને વિશેષ પ્રાણવાયુ આપો (ઊર્જાવાન બનાવો):
તણાવયુક્ત રહેવા અને યોગ્ય રીતે ધ્યાન કેન્દ્રિત કરવા માટે અસમર્થ હોવાની અર્ધી સમસ્યા તો તમારા મગજને પૂરતા પ્રમાણમાં પ્રાણવાયુ મળે એ રીતે તમે ઊંડો શ્વાસ લેતા નથી એ છે. જ્યારે આપણે તણાવમાં હોઈએ ત્યારે આપણા ફેફસાંનો માત્ર ઉપરના ભાગનો ઉપયોગ કરીને કાં તો આપણે શ્વાસ રોકી રાખવા અથવા ઉપરછલ્લો શ્વાસ લેવા ટેવાયેલા છીએ. ઊંડા શ્વાસ લઈને પ્રાણવાયુને છેક મગજની અંદર સુધી પહોંચતો કરવા માટે બે મિનિટ માટે નીચેનો મહાવરો કરો:
• એકાદ ક્ષણ માટે ઊર્જા પેદા કરવા તમારા બંને હાથની હથેળીઓ)ને ભેગા કરી ઘસો.
• નાભિની નીચેના ભાગમાં તમારી એક હથેળીની ઉપર બીજી | (હથેળી) મૂકો.
• દરેક શ્વાસે તમારી હથેળીઓ ઊંચી થાય એ રીતે સભાનતાપૂર્વક તમારા પેટમાં શ્વાસ ભરો (અને કાઢો).
• તમારા મગજમાં પ્રાણવાયુ જઈ રહ્યો છે, તેવી કલ્પના કરો. ક્રાઉન પુલ (શ્વાસને ઉપરની તરફ ખેંચવો) :
જ્યારે આપણે શ્વાસ લઈએ છીએ ત્યારે ખોપડીનાં હાડકાંમાં અતિ સૂક્ષ્મ એવી હલચલ થતી હોય છે, જેને પરિણામે કરોડ અને ખોપડીમાં | (મગજના ભાગમાં) મગજ તથા કરોડ માટે થતો સાવ છૂટથી થવા લાગે છે. જ્યારે તણાવમાં હોઈએ કે અશાંત હોઈએ ત્યારે આપણે
• તમારી ટચૂકડી આંગળીઓ આગળના ભાગે વાળની કોરને અડેતે રીતે કાંસકાની જેમ ફેલાવી તમારા બંને હાથ તમારા માથાના ઉપરના ભાગે રાખો. તમારા તાલુકા પર જોરથી દબાવો અને બંને હાથે બહારની તરફ (વાળ) હોળતા હો તે રીતે મધ્યભાગમાંથી તમારી આંગળીઓને હટાવી લો. ‘ નો
• હવે, માથાના મધ્યભાગથી થોડેક ઉપર તમારા હાથને આ જ
રીતે મૂકો અને ઉપરોક્ત પ્રક્રિયા પુનરાવર્તિત કરો.
• ફરી એક વાર તમારા હાથને હજુય માથાના પાછળના ભાગમાં ઉપરની તરફ મૂકો અને ઉપરોક્ત પ્રક્રિયા દોહરાવો. ડાનસિક સ્વસ્થતાના અન્ય ઉપાયોઃ
• તમને ગમતું સંગીત ચાલુ કરો અને રૂમમાં નાચો. આ સર્જનાત્મક પ્રવૃત્તિ મગજના જમણા ભાગને કવાયત પૂરી પાડે છે અને તમારા મનને પુનર્જતુલિત કરે છે.
• એક માછલીઘર લો અને નિરાંતે તરતી માછલીઓને નિહાળો. આ તમારા મનને શાંત પાડશે.
• તમારી તમામ ચિંતાઓ એક કાગળ પર લખી નાખો. કાગળ પર લખી કાઢતાં તે તમારા મનમાંથી નીકળી જશે.