Self Care Strategies for Transforming Your Life

Is Self-Care Selfish?

Self-care is not selfish and neither self- indulgent, nor it is born out of being fragile and weak willed. In -fact it is a vital part of maintain good health and vibrant life. Cultivating a repertoire of good self- care habits can affect your quality of life now and in the future.
Not only makes your life fulfilling but also extends to others- our family and friend and 
those come into our life- in more effective way.

Read synopsis here

What are the Components of strategic self- care? 

Essential Components of self -Care are:

  • Physical
  • Mental / Emotional
  • Spiritual

What Physical strategies are needed?

  • Good Nutrition:  Healthy natural food to nourish the body
  • Rest and Relaxation; Restful  sleep, and occasional massage 
  • Physical Activation: Regular low impact exercise, 3 0r 4 times a week

What are some of the essential mental/ emotional strategies?

  • Self -Acceptance: Be accepting and kind to yourself, the world will judge you anyway 
  • Limit Setting: Take ‘should’ out of your vocabulary and say ‘no’ at least once a week
  • Sharing: share a part of your life with your loved ones 
  • Letting go: The past is dead, let go of it
  • Having Fun:  Don’t take yourself seriously, have some fun with your friends

What spiritual practices are recommended?

  • Prayer: Seek divine guidance through prayer
  • Meditation: Meditate to rejuvenate the mind
  • Spiritual Discourse: Participate in spiritual services and or discussion groups weekly
  • Contemplation/Journaling: Before bedtime contemplate your day and write down your thoughts
  • Reading Spiritual literature: Before falling sleep read something spiritually uplifting

How do you remove barriers that encroach upon your self- care?

In her book The Art Extreme self- care the author Cheryl Richardson, describes barriers to your self -care. She describes three significant strategies that will enable you to ensure healthy self- care for you.

  • Determine why and how you feel deprived
  • Create an “absolute no list”-
  • Find your own rhythm and routine

What do you do to determine “How do you feel deprived?”

Your responses to the following questions will enable:

  • You to discover why and how you feel deprived.
  • Where in your life do you feel deprived?
  • What do you need more of right now?
  • What do you need less of now?
  • What do you want right now?
  • What are you yearning for?
  • Who or what is making you feel resentful and why?
  • What are you striving for?

Be specific  in answering these  questions , as in the following
Example:  ‘ I feel deprived because I do not have time for myself’,

Instead you might say:
“I feel deprived of solitary time away from everybody, which allows me to do something for me, just as read a good book, have lunch with a friend or take quiet bath?”

How do you develop “An absolute no list?”

Richardson reminds us that knowing what you need to do is just as important as what you do not want to do. This list will represent things you refuse to tolerate which will make you feel safe, protected  and taken care of, free to be  your best self.

  • No rushing
  • Not keeping anything, you don’t need
  • Not answering phone while driving, during dinner and quiet times
  • Not engaging in gossip
  • Not using credit card unless you can pay it off at the end of the month

You can create your list by knowing what frustrates you, create tension , tightness .in your body. Also look for activities that you no longer do, no longer wish to do or like to give up in the near future.

What do you do to, “Find your rhythm and routine”?

Routines not boring, rather they give stability, security and serenity to life One way to 
establish routines is to follow nature:

  • Nature follows strict routines which makes it perfect.
  • Co- ordination with the rhythms in nature can enable you to establish routines such as going to bed the same time and waking up at the same time every day will improve the quality of the restful sleep you could attain that enhance your well- being and improve the quality of your life.

What other routines can we establish which are self-care enhancing?

But if we add some other self- care enhancing routines it is likely to improve the quality of our lives. Some such routines are:

  • Doing something nice for yourself once a week
  • Commune with nature in solitude
  • Eating a light early sit- down dinner with your family
  • Eating a nutritious breakfast in the morning every day.

Add a routine now and then that will improve your elf -care and enhance the quality of 
your life.

Concluding Comments 

Do you have to do it alone. Not necessarily, best self care is achieved  with a combination of time shared with others as well as some time alone-. You willingness to look for opportunities to practice self- care can stay with you no matter where you are?

How to have a productive professional day

How to have a productive professional day

What is the secret of having a productive day?
One way to ensure a productive day is to fashion your day in line with successful people, by
–   Being grounded and focused. It takes positive mind set, self- awareness and self –training to overcome the negative gravity that pulls us down as we face demands of daily life.
–   Following a routine to add stability and predictability on the otherwise unpredictable day.
Lynn Tyler, a national work place expert presents some ideas as to how successful people manage their day. We will present some of her suggestions including my own in this podcast.

Read synopsis here

What is the most important first step you can take to have a productive day?
 Master planning session
Best performance requires that you reflect on where you have been, where you are and where you are going. Master planning session will provides you with this quiet time to reflect on what have you accomplished towards your goals so far last week, status of your current projects and what needs to be accomplished this coming week.
How does Master Planning session helps to organize your week?
Every Sunday morning or any other time convenient to you on the week end, find one hour for a master planning session and look at the entire week to plan your week. Look at your goals and objectives and then figure out the tasks that that will help you accomplish your objectives and categorize your tasks into several categories- Next Action, Urgent, Important, Logistics and Pending.
What do you do before starting your day?
 Take a pause and be present
Center yourself and be fully present to make sure that you manage your day rather than it manages you.
–      Get comfortable by adjusting your chair and all the items you need for
work are within reach – keyboard, computer, mouse and phone
–      Organize your work space by making sure you can find things you need to    get your work done
–      Then check your emails before starting your work and only when you get
back from your breaks for first fifteen minutes.
How do you increase your work efficiency?
Arrange your day into 90 minutes work periods separated by breaks
To be most productive, psychological studies suggest that 90 minutes work periods, separated by 15 minutes breaks render most productivity. During the break stretch to get your blood circulation going and walk around to limber up. .
What do you do to guard against losing momentum?
 Anticipate and avoid Distractions
– Be aware of the anticipate and know how to mitigate distractions such as low priority calls, optional meetings, chatty coworkers, incoming emails or text, low priority notifications challenging your day plan.
–  An effective way to deal with frustration generated by distractions is to smile and laugh when things seem to throw you off of your planned day. It will help you to regroup quickly.
What else can you do to stay organized?
Organize your office
The cardinal principle to have an organized office is – never handle paper/document twice.
–      This means everyday spend the last 15 minutes to  organize your papers in categories that are meaningful to you in finding the information you may need later in the week in flat paper holders.
–      On late Friday afternoon take the last 30 minutes to file away papers/ documents that you would not need anymore.
How do assess progress and stay focused?
Review daily list and make adjustments
Every night before going to bed, take 20 minutes to review your to do list, assess what you have accomplished, make necessary adjustments to what have you to do next day, prioritize your tasks, and mentally map out your rest of the week.
What are the advantages of assessing daily progress?
There are several advantages in taking stock of your to do list before bed time every workday.
–      Apart from keeping updated, it gets the clutter out of your head and puts it on the paper or on the device screen where you can see it.
–      You don’t have to think of what have to do next day; you sleep better and next morning you will be ready to go.
–      Take a moment to be grateful for something that helped you to do the very best for the day.
–      It all stars the night before. To have a productive day is to ensure that you go to bed at a reasonable time and wake up early enough to get a good start.
What is the second secret of your having a productive workday ?
 Interpersonal Skills
Use them to relate and motivate your staff and co-workers and Become a great team player
What do you do motivate your staff and co-workers?
Take temperature of your office environment
Sense the energy levels, motivation and engagement of the staff and help boost
the team spirit by recognizing their accomplishments and rewarding them for a job well done.
How do you become an effective team Player?
Take time to greet team members
To start your day on a pleasant note, check with your boss and visit your team members. Being friendly makes the work place more pleasant and will encourage others to connect with you.
Do you have any concluding comments?
These suggestions for professionals to have a productive work day evolved out of my own experiences and those other experts who have specialized in this area. Try to implement these ideas in small segments at a time and incorporate as much as will fulfill your specific needs for the best outcome of your efforts to succeed in life.

In Giving We Receive

In giving we receive
 What is a common theme in all-religious and cultural traditions in the world?
This theme is beautifully illustrated in the famous prayer of Saint Francisco of Assisi’s as his words ring true in our personal life. In giving we receive, in forgiving we are forgiven in dying to the self, we are born to eternal life.

Read synopsis here

How could this philosophy be applied in our personal life?
Derek Rydall, a life coach, in his bestselling book, ’ Emergence: Seven steps for
radical life change, ‘says that if we want more to come into our lives we must give
out more out of your life. He cites several reasons we should give in order to receive:
·        Nothing enters into this world except through the process of giving
·        As humans we are divine power plants which gives out energy
·        The word human derives from the Sanskrit term ‘Manush’ which means’ Dispenser of Divine Gifts’
What are the seven Gifts of the Divine Dispenser?
Rydall describes seven gifts of the ‘Divine Dispenser
·        Giving Forth: Share your time, talent and treasure
·        Giving Away: Circulate what you no longer need or use
·        Giving Up: Release habits, criticism, complaints and judgments
·        Giving In : Let go of resistance, surrender to what is emerging
·        Forgiving: Free yourself and others from emotional debt
·        Giving to self: Give yourself what you seek from others
·        Giving Thanks: What you appreciate, appreciates in value overtime
 How do you apply these seven gifts of the Devine Dispenser to our personal Life?
Rydall suggests the following steps:
·        Look at each of the life structures: – health, wealth, work, relationships, personal development, service and spirituality – and decide where you want to effect changes
·        It could be something material, for example money which might in spiritual terms equal safety, security and self-worth. Translate physical into spiritual quality
·        It could be love, approval, respect and validation, then actively give these to your-self, by asking, ‘what would it look like to totally if I give respect, love, approve to myself? And then follow your inner guidance.
This could be beginning of a life of awakened wealth and abundance in your life.
 Does this philosophy apply to our business relationships?
This principle of giving has been very successfully employed by Ivan Misner, Ph.D. in cultivating business success in his organization Business Networking International (BNI) with his business philosophy of Givers Gain.
·        Philosophy of giving benefits to others and treating others the way you want to be treated also applies to business relationships.
·        In the business world this means that if you want people to help you build your business you will have to help them build their business first to gain their trust in you
·        It is more like farming rather than hunting for business, you cultivate relationships through networking like a farmer cultivates his crop.
How does the philosophy of givers gain work in building business relationships?
Dr. Misner gives an interesting example of a farmer in Nebraska who won the state fair trophy for best corn crop of the year four times to illustrate the philosophy of givers gain: When the reporters asked the farmer what is the secret of his success? The farmer said that he develops his special corn seed and gives it away to his neighbors.
Why in the world do you give away your special corn seed to your Neighbors? The farmer answered by saying that if your neighbors have strong crops, it will pollinate neighboring fields and they all will have strong crops. This story illustrates the philosophy that in giving we receive in abundance from others
 Concluding Comments
The Philosophy of giving freely without expectation of return applies to our personal growth as explained by Rydall as well as to our business ventures in the philosophy of givers gain of Dr. Misner and to life in general as well.

The Quality of your Relationships Determine the Quality of your Life

What is the topic of our presentation today?
James we are going to talk about: The Quality of your Relationships Determine the Quality of your Life
 How does the quality of your relationship determine the quality of your life?
The idea that relationships are the main ingredient in deterring the quality of your life was first propagated by the legendary life coach Tony Robins and many other authors have expanded on this concept. This podcast will attempt to present some ideas as to how you could enhance the quality of your relationships to improve the quality of your life.

Read synopsis here

How do you enhance the quality of your relationships?
If the quality of your life depends upon the quality of your relationships, then some guidelines for enabling you to improve the quality of your relationships can be helpful.
What is the most effective way to start building relationships?
Be Open. This means that you open the gates of your life, let new people come into your life as you greet them with an open mind, because each individual represents a whole new world of reality which will open new avenues for you. However, it would not happen unless you tear down walls, because you are not any better than someone and someone is no better than you. Therefore don’t build walls around you. The walls instead of protecting you will hurt you in the long run. Instead build bridges for people to cross over to your side and become a part of your world.
What is the main ingredient in a relationship? 
The mindset is the main ingredient in a relationship because how you perceive someone you have a relationship with creates a mindset that enables you to relate to them by either building bridges or erecting walls that becomes your frame of reference for the relationship.
 How do you enhance a growing relationship?
By giving value to other which means that instead of thinking what is in it for you, think what can you give to this relationship to nurture it? You can be assured that by giving to the relationship without expectation of return, you will receive in abundance. You can nurture a relationship by listening, picking them up when they are down and being totally present with them. However, it would not happen unless you are accepting of yourself which means that if you live in alignment with what you think is right, you become more accepting of yourself. When you have the mindset that you are at ease with yourself it gives emotional stability, which in turn enable you to create lasting relationships.
In what way can you enhance the quality of your life?
Sharing yourself with someone you care about makes life and relationship a lot more fun and your hard times a bit easier. As the Swedish proverb suggests, shared joy is a double the joy: shared sorrow is half the sorrow. However, it would not happen unless you are genuine in the sense that you do not analyze a relationship because a growing relationship can only be nurtured by genuineness. Few things are as powerful as genuine communication from the heart to heart
Do you have concluding comments? 
Being authentic in building bridges and giving without expectations, can build lasting relationship that will transform your life, because you will be in alignment with yourself, filling your life with joy and happiness.

Mediation has gone Mainstream: Local Executive Coach ahead of the Trend

In the past meditation was associated with ancient Eastern religious or spiritual traditions. Today, it is being prescribed by doctors and being used in schools and hospitals. Recent research has found that mediation can lower blood pressure and help reduce stress. Because of the many benefits of meditation it is no longer just a fad.
The Wall Street Journal, Men’s Health Magazine and The New York Times each had articles that recommended or mentioned meditation as a strategy for better health and success. The Times article mentions that ABC Good Morning America host George Stephanopoulos rigid early-morning routine, which begins at 2:35 am each workday, includes at least 10 minutes of meditation.
According to the 2007 National Health Interview Survey, 1 out 11 Americans meditates. The most popular form of meditation is Mindfulness Meditation. Local psychologist and executive coach Dr. Om Prakash uses Mindfulness Meditation as one of the key techniques in his practice.
How Dr. Prakash Uses Mindfulness Meditation Techniques in Daily Practice
“I’ve been using Mindfulness Meditation in my practice for more than 30 years,” Prakash said. “It has helped my clients deal with panic attacks, pain, insomnia and helped lower blood pressure.”
Recently Prakash wrote a book, From Change to Transformation and Beyond, that helps busy executives find balance between work and life while still having successful careers. He writes about the benefits of Mindfulness Meditation in his book.
“The focus of the book is to empower professionals to maintain work/life balance while they are on the fast track to success,” Prakash said. “Instead of using traditional time management techniques that leave you stressed you will learn to use Mindfulness Meditation that helps you relax and be more aware.”
“Dr. Prakash used the techniques he writes about to help me discover that I wanted to start my own business,” said client, Chris Hatton. “He helped me create a road map to achieve this goal. I would have never had the courage to do it without his guidance.”
Many of Prakash’s clients have been business executives interested in improving their work/life balance or advancing to the next level of pay in their careers. He has helped clients double their income, triple sales, overcome adversity in the workplace, retain business during a recession and change careers entirely. His unique combination of education and life experience is what makes him a successful psychologist, coach and author.
Prakash has a unique perspective on life. He spent time in prison as part of Gandhi’s free India movement in the 1940’s.
“While I was in prison I had a lot of time to think,” Prakash said. “One evening after meditating I developed an inner awareness of what my calling in life was. It was in that moment I knew I wanted to devote my life to helping others.”
When he was released from prison he gave up his political aspirations and earned a master’s degree in psychology. He came to the United States to further his education. His approach blends Eastern and Western philosophies and has proven to be effective. At age 86, when most are enjoying their retirement, Prakash decided to receive additional training to become a Mentor Coach and since has added life-coaching services to his practice where he uses Mindfulness Meditation to help busy executives.  Prakash offers a complimentary session for anybody looking to advance their careers. Schedule your free session by calling (469) 360-3547.

Neighbors Go: Dallas Morning News

Executive Life Coach Dr. Om Prakash Wishes to Expand His Reach through Monthly Web Seminars

March 14, 2013 – Irving, Texas

If your path to success is constantly being hampered by setbacks and struggles, perhaps the help of profession coaching and counseling is the key to put you and your company back on the fast-track to success.

Read synopsis here

For more than 35 years Dr. Om Prakash has been helping business owners, corporate executives and aspiring professionals take their businesses and lives to the next level by offering personal and group counseling session that range from Balancing Work and Life to Empowering Your Life through Self-discipline.

Over the years, Dr. Prakash has been featured in various publications throughout the metroplex. In addition, Prakash wrote a book called, “From Change To Transformation & Beyond” that offers tips and strategies to live a more successful and disciplined life. Prakash’s book can be purchased on or

While Dr. Prakash has always focused on meeting face-to-face for his seminars he is now taking a step towards online to reach a bigger audience. Starting in April, Prakash will begin hosting FREE monthly web seminars online. Each month he will be discussing a different topic that will cover a wide range of issues. Attendees will be able to interact with one another and have the opportunity to ask Dr. Prakash questions. If interested, please e-mail [email protected] for more information. Space is limited to 200 attendees, first-come, first-serve basis.

For information on Dr. Prakash go to or call (469) 360-3645 to set up a complimentary, face-to-face, session. Be sure to follow Dr. Prakash on Twitter – @mindset4success – and  like him on Facebook at

Irving psychologist still working at age 86

Dallas Morning News E-magazine

By [email protected] | Permalink

Om Prakash, Ph.D.Longtime Irving resident Dr. Om Prakash keeps busy. He practices yoga, mediates daily, does  executive coaching and recently authored a book. He could have retired a long time ago, he says, but helping clients achieve their goals at home and at work is rewarding.His background and education give him a unique perspective on life. He spent time in prison as part of Gandhi’s free India movement in the 1940s.
After earning a master’s degree in psychology, Dr. Prakash came to the U.S. for more education. At age 76, he learned how to be a mentor coach to add life-coaching to his practice.He decided to write a book, From Change to Transformation and Beyond, to reach even more people “and help them succeed in life.” The book offers tips for busy executives and aspiring professionals to find balance and success. (It’s for sale on
Dr. Prakash also is active in social media. He’s on Facebook, where he plans to launch an advice series called Ask Dr. Prakash. A resident of Irving for about 30 years, Dr. Prakash and his wife have one son who lives in Houston with his wife and two children.

Dallas Observer Article by Megan Feldman Bettencourt

Can an over-analytical control freak find inner peace— or at least get up in the morning—with help from an Indian life coach?

I’m on my way to see a Delhi-born meditation guru who once worked for Gandhi and who specializes in the virtues of discipline and peace. Naturally, I’m late.

I slept through two alarms and turned off the third, woke up an hour later, and now I’m speeding west on Highway 183, gulping my coffee, gobbling a banana and nervously glancing at the clock on my dash. 11:08 a.m. If I gun it I’ll still be within 10 minutes of my appointment. I dodge a slow-moving semi, dart off the freeway and minutes later screech into a bank tower parking lot.

Journalist Megan Feldman Bettencourt Dallas Observer Reporter
Journalist, Megan Feldman Bettencourt

The office I’m looking for is on the top floor, a penthouse with views in all directions. Still catching my breath, I take the elevator, pad down the carpeted hallway and stop at a door marked Dr. Om Prakash, Ph.D., PC.

A longtime clinical psychologist who at 85 is beginning a new phase of his career—


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