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We will begin with the peace mantra. This mantra is called the peace mantra. We sit upright and comfortably. What does peace mean to us? As we chant the peace mantra, let us consider how far peace extends. Within our heart, our brain, our home, our city, our country, our Earth, and throughout the entire universe. Peace is everywhere, but it depends on how we understand it and how much of this peace we can perceive within ourselves. The mantra is in the Sanskrit language, but peace has no language; it simply is peace. Peace develops in our existence, in our body, in our consciousness, in our heart, in our soul, and throughout the entire universe. This peace has three dimensions. The first dimension is through our word. It is called sound. And sound brings us peace or restlessness. Secondly, the origin of sound is the center of the universe. Where is the center of the universe? We take the Infinite as the midpoint of the universe, but the center is our navel. Our navel, I or we, is the beginning, is the sound, and the sound is in our navel. Our entire existence, our whole body, our mind, consciousness, all begins from the sound that we have in our navel. Thirdly, what we understand as God, spirituality, purity, clarity, knowledge, peace, harmony, etc.—all that is positive—resides in the sound of divine consciousness, in our consciousness, the light. Therefore, it is said there is the Trinity, the Threefold. The beginning is everywhere, in everyone, and it comes and comes in unity within our existence. So we begin to chant the mantra of peace. Thrice, many of you surely know, means OM. Beginning, existence, and unity. Relax, and anyone who wants to chant is, of course, warmly welcome. When there is nothing to hear, simply sound begins. When we speak, no matter what words we use, it starts from our navel, it draws inward to the navel, then comes to the vocal cords, and then to the Sahasrāra Cakra. Maṇipūra, Viśuddhi, and Sahasrāra Cakra. These are the three stages when we chant OM. This sound is divided into three stages, it is distributed into three. First, sound pervades the entire universe, which we ourselves hear. Secondly, it goes into the entire body, into every body cell, cleanses, and thirdly it comes into our heart. So close your eyes, relax, relax your entire body. Relax your shoulders and abdomen, and take two deep breaths. Exhaling is one with you; hear the sound in our being, in the body and in space. Relax, breathe deeply, and sing along with me. So please inhale once, exhale, and inhale again. Inhale deeply into the upper chest, navel, throat, and head. OM... breathe gently... OM... tense, relax, listen and feel, sound of OM, peace, peace, peace. Asato mā sad gamaya Lead us from unreality to reality. Tamaso mā jyotir gamaya Lead us from darkness to light. Mṛtyor mā amṛtaṁ gamaya Lead us from death to immortality. OM Śāntiḥ Śāntiḥ Śāntiḥ... Now you may open your eyes. Peace. Our topic today is stress management. These few minutes, what we have heard about peace, that was a kind of meditation. I hadn’t mentioned it before. But just to hear this word, peace and sound, our existence and the entire universe, and to chant this mantra—all of us, or mostly, have not experienced stress. We were completely relaxed, completely calm, and we had one thought, or a thought: what will the Indian speak? What will he give us? So, what comes next? Why does stress arise? What is the cause? The cause is nothing but too much work? No, that we accomplish everything. Everything. Stress has a cause. Something in our life causes fear. One does not know what exactly. Fear. Fear has many colors, many forms. When a director and his seamstresses or workers—in Austria one must say female workers, female teachers—or an imbalance and disharmony between partnership, between women and men, husband and wife, or problems with children or our business. There are two kinds of fear. One hidden within us, and one outside. It can also be illness. Here is an example. Someone drinks too much alcohol. An alcoholic. Ask why do you drink? They say nothing. Not nothing, but why drink? Why does a person begin to drink? Certainly something is a problem, and to forget and overcome it, one turns to and takes a drug. Alcohol is also a drug. There are more problems with alcohol than with other types of drugs. He is afraid of drugs because he is afraid of business, partnership, friends, etc. So, do not ask why you drink alcohol. Do not drink alcohol, but why do you drink alcohol? And that has its cause. When we know and find the cause, then we will go there and solve the problems on that side; then everything will be resolved. Stress begins from the outside and then enters our thoughts and then our mind. So there are three types of solutions to solve the problem of stress. One is meditation. And meditation is very important, but the problem is often with meditation itself. All people who meditate have problems. And the problem is that when I close my eyes and want to sit quietly, all the problems and thoughts come into my mind. Although we want to, we should meditate and not think too much. But as soon as we close our eyes and sit comfortably, problems arise. What is the problem there? What is happening? Why is it happening? So for meditation, we need a mantra. Mantra is a spiritual word. In every religion, in every culture, people speak about God, God’s names, and so on—the Mantra. But there are many people who do not want to have any mantra. There are people who do not believe in God, who do not believe in this or that. But still, stress is there. We offer a technique, a good mantra as well, to someone who is experiencing a lot of stress. And there is a very beautiful mantra, and no one will say, no, I do not want that. Because it has nothing to do with religion or belief or culture or anything like that. He, she only wants money, a lot of money, a lot of money, and a lot of work. Workaholic, why is someone a workaholic? Because he or she wants to forget their problems. So he will work more and more. 6 p.m. is the time to do business, to attend to office work. But no, when I come home, my partner is waiting at home. And I don’t want to, I don’t want to go home because he is there, so I stay longer in the office and do more work, or she is at home—I don’t want to go yet, so it’s work, work, the phone keeps ringing. I still have something to do, I’m coming, I’m coming—I’m a workaholic. Relaxation through mantra. We have another mantra that everyone will accept, even those who do not believe in God or anything. And there are many types of mantra; it is a therapy. It is a therapy through mantra and not just a mantra, but there are several. And one mantra is very interesting for everyone, but I do not want to say it because this mantra could bring me into trouble. It is positive, but one does not need to open it. So, now close your eyes and concentrate, meditate on whatever mantra you have, practice it. Those who have a mantra, those who don’t, just sit and observe your thoughts, what comes into your mind? What new things will come? What is my problem? Why am I here today? What gives me something? Or try not to think at all. Not to think at all. Completely empty the mind, the thoughts. But that is difficult. I don’t want to think anything. I want to be peaceful. Just close your eyes and relax. Okay, thank you very much. Open your eyes, open your eyes. I am not asking you, how was it? You already know what the thoughts were, what you were thinking, and so on, and so forth. Perhaps, that caused more stress. It reminds again. We can forgive, but we cannot forget. And when we meditate, this very point arises. I can forgive, but I will not forget. How are we to get rid of these thoughts? Through a meditation and a mantra that you either believe in, you have 100% faith and be certain that through my mantra all your problems will be solved—and they will be. But I do not believe. We can fly with an airplane, but we do not see God up there. We fly with the rocket, still nothing. Where is God? It is a question. And we also believe, of course. So, this mantra, now I will give it to you. And then, it is a training. And this training consists of several mantras, progressing from one level to the next. So the first, lighter and very powerful mantra I will give to you all. Of course, without money, right? I don’t need to pay. So, relax again. Please sit up straight and close your eyes. And in this mantra, there are five points. Relax, relax, and now we meditate with concentration, and my thoughts or my mind should not be restless or lead my thoughts elsewhere. It will stay with you, so relax, relax and repeat this mantra that I am now saying, in your mind, and the mantra is 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5. Please continue spiritually, mentally. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. Don’t miss anything, one number. 1, 2, 5, no. 1, 2, 4, 3, 5. Just concentrate. 1, 2, 3, 4, 5. Four, five. Repeat. Good. Okay, stop and close your eyes. Oh, please open. Now I really must, this time I will ask a question. Did you have good concentration or not? Or were there too many thoughts? Now. Yes, good. Much fewer thoughts. Yes, then another level comes, it will be a little different, but it is a beautiful practice. Of course, mantra is mantra, and the number of repetitions differs, but there are still 15 levels of this mantra. Then it is a beautiful feeling, and it develops many things. Now, I will give a practical exercise for our stress. Meditation is very important, mantra is very important, but there is something in our body that we can also work with. And now please press the two fingers together and hold the two fingers here, and clench your teeth, then open as if you were eating. Here are muscles, yes? And now relax and slowly apply a little pressure while turning clockwise. So, just like that. Massage. You can keep your eyes open or closed, but this will release the stress from our brain. Other direction? Very good. All the problems or difficulties that attack us personally or impersonally bring a relaxation to our thoughts, to our mind. First, it is said, be aware, vigilant, awareness, develop the awareness within your thinking process. Why do I feel like this? Develop your awareness to release that kind of thinking. So forth, stress or headaches or other problems will be resolved. Attention, whether good or bad, is in our thoughts, and with our attention we can solve this problem, dances, stress, or what we call burnout; if it is burnout, then it is finished, if it is... When it is burn out, then it is no longer a problem, everything is burn out. It is not burnout. That is the only word people use. There is none. Nothing is burned. But burden, that can be. Not burning is a burden. So let us expand our consciousness to the point where I have nothing to do with these kinds of thoughts that disturb my life, my family, or my business, etc. Warming up is like serving. Meditation 15 minutes in the morning, 15 minutes in the evening. Those who can do more, that is good. But meditation with mantra. And if you still have restless thoughts through mantra, then use the numbers. 1, 2, 3, 4, 5, 1, 2, 3, 4, 5. This training as well. For example, one drives a car for 500 kilometers or 200 kilometers or so and feels tired. Driving a car and chilling. 1, 2, 3, 4, 5, 6. Automatically, all your fatigue will disappear. It is like a training, a prāṇa, an energy. It is concentration. Second exercise. So, what is the first one? And the third one with the thumbs. And specifically here, beneath the eyebrows, here at the root of the nose, here. And here, one, two, three, press in slowly 21 times and relax. Press and relax. 1, 2, 3, 4, 5, continue, 17, 18, 19, 20, 21, relax hands, thumbs away, eyes closed, eyes closed, relax. There is such a beautiful feeling. The entire head becomes gently relaxed. It generates a new energy. Open the eyes gently. And the third technique, this is done with the index fingers, both index fingers, and with both fingers we bring them to the root of the nose here like a V shape and slowly apply a little pressure, moving along the nose down to the nostrils. One, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, continue up to 21, 19, 20, 21. Hands away, eyes closed, relax and feel your breath. Eyes are closed, relax, feel these three points and how the energy moves through these three points. The eyes are closed, relax the entire body, and now observe your breathing process. I acknowledge that I am inhaling and I am exhaling. I feel completely relaxed, comfortable, and I feel peace within me. The energy moves through the entire body. And now, take a few deep breaths in and out, deep breaths in and out,... deep breaths in, and three times at the top, we all sink together and breathe. Breathe deeply and relax. Normal breath. Relax. Relax. Be aware of your existence. Relax. Relax. Close your eyes, move your fingers, make a fist and then open the fist again, fold your hands together and rub them, place your hands on your face, and then open your eyes. Now look around this hall, extrovert, stand up and interlace your fingers, place your hands on your head and slowly inhale deeply, stretch your hands up and stand on your toes, then exhale and bring your hands back down. 1 and 2. 1, 2. And take a look to your right side. Your right side, yes? Where is your right hand? So turn completely. Right side. Fully. With the legs as well. Exactly. Legs apart. Hands up. Inhale, normal breath and body, bend the upper body to the left with the hands. To the center, to the right, to the center, to the left, to the center, to the right, to the center, hands on the head and turn towards me. Hands underneath. And let the hands be completely relaxed. And slowly up. Hands fully. It doesn’t have to be like that, but yes. And slowly bend forward until it is possible to touch the feet. And slowly come back up. Once again. One, two, hands underneath. Please sit down. So that was the first program for anti-stress. It’s coming tomorrow, all day long, it will be stressful. And on Sunday, everything will be completely, thoroughly purified; all the stress will be gone. I wish you all a wonderful evening, all the best, and God’s blessings.