 We've had to overcome over the last couple of months and you know, we started off with this Oh my god, how are we going to get around these things and how am I going to manage to actually Appreciating and accepting the smaller things You know sort of spending a little time with our families and now we've all got to that point of you know Now let's just get on with it. How do we move forward and how do we take a step? In into this normal life or how do we go back into this normal life again? Because we've you know, we've run out of recipes to try. We've run out of workouts We spend a lot of time with our families and it's just we're looking for that normal You know, we thought that we were that whole component of irritability and and you know Sort of that fast-paced component was on the decline and suddenly it's gone back up in different forms You know for even the most motivated of us We're feeling or the most emotionally charged. We're starting to feel a little bored Maybe sometimes a little demotivated and wondering, you know, where when is this going to end? And for a lot of people with kids, you know, you're just waiting for schools to start and get back into the normal daily life routine The stress of our commute may have gone But there is a huge amount of stress and overwhelm that you know, sort of is is is seen in whether it's regarding Financial stress, whether it's job security or all of those things And we've gone from this entire component of the fear of missing out to the fear of going out and we're wondering Am I going to be the first person called into my office to to restart? You know, so amidst all of this amidst all of these challenging times What I'm gonna do with today is just address a couple of things with you The first is really get you to get a little bit self-aware to help you in this journey The second is reframe your approach with how do we look at the challenges that we face today More than at any other point in time and the third is how do we get on with it? How do we start thinking about the step forward and how do we think about Going forward in in this journey? I understand that this is a slim talk and this is a slim webinar So I'll try and do all of this in about 25 minutes. So I'm just going to you know, sort of You know, just touch upon some of these concepts. I'll make it a little bit interactive. I know this is free lunch So I want to make sure everyone is awake. I want to make sure that everyone is is a little bit engaged And then I just want to you know, sort of if there is something if you I'll stick around for 10 more minutes after all of this To take some questions at the end and if you are interested in more talking about any of these aspects more I will leave our contact details You can get in touch for programs or or any kind of coaching services as well at the end of this webinar I know some people are writing in the chat box and saying the slide is not moving because it's because I haven't moved the slide yet So so I was just you know, sort of giving you an introduction on what we're going to do today Um, so thank you Sonali for that wonderful introduction to me and I just before we get started I just want to talk about a couple of things about me That that might be interesting or relevant as we as we get into our session here today The first is that I mean as you can see I've had many careers in in the time frame that I've that I've worked and At the moment, I'm a leadership and performance coach where I really support Individuals in their own journeys towards their own professional development And as you can see one of the things that I truly believe in is to constantly keep learning and relearning I do a qualification every year and that's that's sort of my commitment to myself So I'm very into the space of constantly upgrading constantly learning and constantly developing yourself There are lots of things about me on that slide But the one thing that you know, I know that I gather there's a lot of leaders and a lot of you know Entrepreneurs who are in this in this conversation today So one of the things that I learned when I made this shift from corporate life to entrepreneurship was that you know I realized I feel it's something every single day And and as an entrepreneur I wake up every day and I feel I feel at something But I also realized I succeed at something every single day But I always wake up believing somehow that I can do So it's not just about you know, sort of surviving It's not just about managing. It's about believing and I feel that's the most important thing that helps me Develop and deliver sessions like the one we're doing today on productivity on resilience because it's something that I feel I Encounter daily on a day-to-day basis myself So I said this is going to be a little bit interactive So I'm going to start off this session with how I start off most of my conversations and programs with you know Sort of a moment to just check in With ourselves and really check in with each one of us. So using the chat box. Could you please just write down? What's the mood like today? How are we all feeling today and what's our mood? I can see someone's raised their hand. Please use the chat box to You know to share what your what you're feeling right now. I'm feeling a little bit energized What about you? Excited ready to learn what else what else are we feeling? Bored okay receptive curious, okay Grateful lovely Depressed, okay sleepy. Yeah sleepy, but excited the I don't know if you are in a monsoonish zone Lot very excited to get going in life busy at work Ready for new ideas a bit lazy Yeah, all set. What next? Yeah, looking forward deep thinking. Yeah keen to learn. Okay. Thank you so Sure energetic Sanjay Mittal is energetic Okay, something new excited. All right. So a lot of emotions coming in so keep them going. I will keep You know, sort of I will keep coming through cup of coffee with teacher, right? Thank you. Happy humor and life refreshed. So wonderful So we have all of these emotions coming to please keep them going on the chat box, but I'm gonna move to the next slide So one of the things that you know is really important is getting aware of where we are or how we feel in a given moment or Understanding our own energy state in a moment is very powerful As a tool of self-management and it's very powerful as a tool to just you know, sort of work with ourselves to get to the right Mindset that we need to develop to get through our day So if you can see this is this is a four quadrant model and it's adapted from Tony Schwartz's energy project This slide alone in itself is is a long session So I won't spend too much time on it but you can see that there are four quadrants in this slide which is a Survival zone a performance zone a burnout zone a recovery zone and a lot of the emotions that we have articulated Just ourselves in the chat box, you know fit into some of these buckets And some of them are high energy emotions and some of them are low energy and some of them are positive And some of them are limiting emotions for example, you know while I was having my cup of tea You know in the in our veranda this morning and and just you know enjoying a little bit of the monsoon I was in a very much of this calm peaceful recovery zone and then just before this session There was some technical, you know glitches at my end and I was a little anxious and a little irritable because I got into my survival zone and then right now I'm a little energetic and a little curious and excited to be here So I got into my performance zone. So as you can see these emotional states are constantly shifting and changing and really Understanding how we feel and checking in with ourselves in in a moment To just check in to see how my feeling right now can really help help get us into the right space I mean a curious question that you can ask yourself some of you who You know who said that you all were a bit bored you all were a bit tired You were a little depressed you were a little unsure can ask yourself What's driving that thought right now and how do I if I had to shift into another energy state? What would that look like and what would I need to address to get there? So those are you know So just getting curious about our energy states and getting curious about how we feel is a very powerful tool in Getting more and more self-aware and one of the things that we have found is that most people through this entire You know sort of lockdown and pandemic are really Moving across the continuum at times. You're feeling very panicky very stressed out very Anxious and then we're going into periods of the other extreme Which is a period of slump and then sometimes getting back into it So how do we get to the center point? You know that green zone that you can see on the slide and we're gonna talk about that a little bit today And the first step of this is really checking in with what's going on with yourselves Which is what you've done this morning and the good news is this is all dynamic And and it means that we are in control of how we feel in any given moment So as this is from our very own Bhagavad Gita, the mind can be your best friend Your own mind all of our minds can be our best friends or they can be our greatest enemies So the choice the choice is really each one of ours of how we want to show up to a moment So now that I've warmed you guys up a little bit A little bit of self-reflection What is the one challenge that we have faced that each one of you has faced during lockdown? And what have you done to overcome it? Can I see some? Some responses in the chat box for this What is the one challenge that you have faced during lockdown and what is what is it that you have done to overcome it? Fear trying to be positive and attend programs like this for guidance. Sure Bored and I started to learn new skills to overcome that great meditation and workouts Lovely employment Right, no challenge. It turned out to be a happy lockdown. How wonderful, Sanjay Shovik you raised your hand Getting digital at work as I'm from the hospital hospitality sector. So learning new concepts. Okay Yeah, reworked on my business model Jayanthi Right, challenge fear of not knowing what I don't know. Okay, great So guilt of not doing anything productive interesting Time to reflect. Okay. Okay. So so work on your body time with family. I can see a couple of these Started a side hustle Anant. Lovely Spent time on learning to bike. Okay, interesting. So got better at your own grocery shopping your own Health and health and wellness and family. Great Okay, Fallak is working at night indeed great time for self reflection. Okay Change the approach spend time on learning started a podcast Wonderful Shovik helping activities during COVID pandemic. Lovely Had to stay with wife the whole day, right Going back to hobbies spend time with family So this is I mean you can keep them coming and so in a short time of a couple of months Just look at how each one of us has adapted and innovated in some way, right? We're working from home. We're spending a lot of time with family. That's one of the things that have come up, right We're getting familiar zoom calls WebEx all of those things Virtual balcony parties exercising a lot. I heard a lot of meditation yoga A lot of self care a lot of reflection for those of us with kids There's a lot of you know sort of challenges with their managing their own online learning I know a lot of parents who've been who've been quite overwhelmed by this We're also making up new games and keeping ourselves entertained and kind of in a little bit of an old school way Or we're binging on Netflix So for some of us it's about doing a lot of housework cooking a meal washing ironing And most importantly being brave. I mean we we all came here today Let's not forget no matter how many webinars you've attended and how much of the zoom fatigue is setting in You made it here despite all of that. So think of the resilience that each one of us each one of you has demonstrated during this period of time So that is what resilience is resilience is our ability to recover from and adjust to adversity Misfortune or change. I heard a lot of that today Some people who rework their business model somebody who said who started a side hustle Right, it's it's our ability to learning to bend not break when the times are tough It's about bouncing back. I don't know whether you've seen these really polio what they call matryoshka dolls Right, you put you knock it down. It comes back up. You knock it down again It comes back up and that's kind of all of us right now We're all kind of trying to balance and manage that stability while you know on this on this rocky on this rocky surface And just trying to survive and be right and have you have and think of the and we thought we were being hugely resilient Look at the resilience that some of these people have demonstrated who knows the JK Rowling story Yes, Shubham Sanjay and Shubham. Yeah Anyone want to elaborate on the JK Rowling story Yes, she faced a lot of rejections Yes, many times many times she was knocked down So she you know she first she she was a single mom She she got rejected many times over she was on unemployment benefits She was suffering through a lot of mental health challenges And in fact, she was quite fortunate because the head of Bloomsbury publishing his daughter Liked her book and therefore he agreed to publish it and in fact he told her you must get a job because nobody makes money writing a book And as an author I can do you I didn't so you know so I mean JK Rowling has been you know the epitome of success of success in the writing sphere Perseverance dedication absolutely she came from she rose from the ashes Sanjay absolutely right What about Walt Disney who knows his story So Walt Disney story is that you know he he grew up within an abusive household He went through two world wars three bankruptcies and every project he started collapsed at the start of it including Disneyland But he still kept himself his company all of that very relevant and he kept pushing through each day Yes, his character refused but he didn't give up right again a lot of rejections and a lot of coming through Over time and then think about our very own Amita Bachchan. What about his resilient story? Yes, he was bankrupt, but he worked hard and he regained it. Yes AIR rejected him for his voice absolutely at one about that. Yes, bankruptcy absolutely In every corner of his life professionally personally health wise he's seen so many highs and lows And he's still at his age existing in fact for all the Korn Banega Karolpathy fans They did a segment to two years ago a couple of years ago on on resilience and Through this campaign called Kaptak Rokke and they and they featured people on their show who had their own Individual resilient stories like a girl who wanted to become a pilot and was working against all odds to try and Accomplish her dream. So it's a very he's a very you know sort of homegrown and very important Sort of icon of resiliency and how you keep going up and down and fighting through And how it's your ability to adapt and innovate that comes in now. I know there are a lot of people here Who are saying that this is all good in theory, but how will I get there? Right, so what we're all in this sort of storm together I mean I had a call with a couple of my college friends a couple of weeks ago And we were all in different countries and places going through the pandemic working from home dealing with a lot of the similar Larger scale challenges, but really at the core We were all in our own little boats because the challenge to each one of us and as you can see across the board even in the In the conversation we're having today and in the chat box You see each one of your challenges is quite different and it's quite unique and it's and it's and it's specific to you During this time so we all may be in the same storm But we're all in our own boat and acknowledging and understanding that our challenge is quite unique to us is quite unique to Our own space becomes extremely important at this time So there's a lot because there's a lot going on at the macro level There's a lot of uncertainty where where we have all questions around the economy around the end of the pandemic around job loss Pay cuts wealth loss all of these things and there's a lot of confusion and a lot of fear at the personal level We're also isolated when I mean we're working from home. There's a lot of pressure in some ways There's a lot of stress anxiety relationship challenges that are taking place There's a lot of just confusion for us personally on what do we do and a lot of you in entrepreneurship and or independent employment Like I can see some of the questions coming through are trying to think of how do I stay relevant in all of this So let's look at some of the common challenges or interferences that we see across the people face across the board I mean one is space. I don't call this a work from home zone. I call this a life from home zone We're doing everything. Firstly, even if you were working from home, you would go out and come in and you would go out and come in Right now we're doing everything in one in the confines of our home. So it's it's some it's a life from home zone Which is very challenging for a lot of us in some of the webinars that I've you know sort of conducted before Network data connectivity computer availability fighting for devices in the house All of these things have proved to be huge challenges and actually taken the forefront of most of the conversations we've had on what are some of the common challenges we're facing Then family managing kids and then I was conducting a webinar for a series of accountants this Sunday And they said, you know, the single biggest thing that they was challenged with was time and which directly impacted the an item on the next line Which is their work life balance. They couldn't figure out there. They were working harder than they ever had the lines between work and home were very blurred And they were just trying to manage so many things that they didn't have time for anything, right? Which was also impacting the passion and motivation and causing a lot of stress and overwhelm and then we look at the news and our social media stories these days Every time we think we have accomplished something and we have done a lot of things we go online and our friends have done 10 other things Then we then make us feel like we haven't done enough, right? Or we look at the news. I mean if we're not worrying about the pandemic and its impact on ourselves There is the migrant crisis that we're looking at, we're looking at, you know, locusts coming in, we're looking at a cyclone coming in I mean how much is going on in the news that's becoming very challenging for a lot of us Then there's no support for some of us who are used to support. We're not getting the requisite support and we're at home the whole day And there's no engagement, you know, I mean even I'm quite a people's person. I enjoy that engagement And we're all a little low on social engagement and the biggest cause currently of anxiety and worry Across service is job, business and financial security and I'm sure a lot of us here are facing it as well So let's take a moment and just make a note in the chat box of one challenge that we are currently facing that each one of you is facing in your work and life right now Killing boredom, okay, time, job opportunity, technology, clarity, okay Missing socializing, yes, I know the feeling, job opportunity, right Financial stability, of course, yeah Getting proper responses from customers, uncertainty of business, insecurity Difficult to get connected with the client, yeah, sustain your business, yeah Yeah, sitting at the same place the whole day, you know, we were all we started this lockdown thing, let's create a work from home zone And suddenly we're like this too much of a work from home zone, I'm tired of this space, right Repeat and same surrounding a lot of that coming in information overload, absolutely I mean we're all going through that level of webinar fatigue, right, distraction from home, difficulty So let's see what can we do quickly for ourselves right now to just reframe our approach to how we look at these challenges that we're facing on an individual basis And there are many ways to do this and one tool that I can offer in this slim talk today is just the ability to say what works about the challenge that we're in How does this challenge limit us, we know that very well and what is in our control to manage So for example, I'll give an example of what somebody on one of the webinars I was conducting previously said She had so many challenges going on between technology, managing children, family, meeting deadlines at work, performance pressure There were so many things going on and I said, you know, can you just tell me what's the one thing that you want to talk about the most What is the one thing that is challenging you the most? If I'm throwing one ball at you today, you're juggling so many If I'm just throwing one ball at you today, what is the one thing you want to think about today? And she said, well, you know, it's really my inability to find a work-life balance So I said, okay, so where do we start with this? Like what is what is causing you to lose time right now? What is causing what is the challenge? And apart from all the things, the thing that really came out was that, you know, she She was just losing a lot of time in distractions, a lot of procrastination I saw that somebody had mentioned that in their comment was that she was just losing a lot of time in the house to all little things And little distractions that were taking place So we decided that she was going to make a list of all the things that were proving to be distracting And then work on managing or controlling those distractions and limiting them as much as possible through different, you know, methods Either through automation or through or through finding specific solutions to things or really allocating some time to just check in with yourself And if you're feeling stressed and overwhelmed just putting it out there just sitting down and saying, I'm going to give these 15 minutes to be really stressed But after that, I'm going to go back to work So I'm just going to address the chat box, right to cut down. Yes. So somebody saying I've become so busy despite everything And the cut down of sleep to need to manage time better. Absolutely. So what works about your challenge. Where is it limiting you you've articulated that and what is in your control, Sanjay How can you get? How can you manage that time better? What do you need to do more off or less off to be able to increase the number of hours that you're dedicating to your sleep If you can think about it, you can even write that on the chat box. So this is a very nifty tool that we have found that people can use and just apply to themselves the same thing with stress Right. What works about stress. It keeps you motivated. It keeps you thinking you're, you're, you know, looking at all these different scenarios, you know, your cortisol level goes up in short bursts of stress But where does it limit you for a long stress chronic stress actually reduces your ability, your cognitive ability, it reduces your immunity and it limits your your capability to think of new solutions and problems and also just focus and be present So how can you control it? What are you willing to let go off? How can you manage your own expectations to get into a zone where you feel more in control of your challenge So we're all going to face a challenge. We can't run away from it at this point. I think one step or one tool that I can offer you right now on how you can manage your challenge is think about what works about the challenge. It's very important to articulate what works How is it limiting you and then what is in your control in this challenge someone is posted on the chat box. Right. So Sanjay said he's reflecting and reworking priorities managing priorities is a very important part of being able to manage your time You know, people just as a side from all of this people think time and time management is about just finding the right tool that you need to use to manage your time and I often find a lot of clients come in and they say that, you know, I've been using all of these time management techniques and I can't do it because the first step of time management is really understanding where you need to go and aligning and realigning your goals and that will help you then manage your time to what is most important to you. So it's about focusing on the components that are in your control rather than things that are out of your control Right. So we talked a little bit about self awareness. We've talked about, you know, sort of managing or reframing your approach and I've given you one potential tool And now the third side that I told you is now that we're looking at the way forward this maybe in reality and maybe a reality for very, very long. So how do we move ahead and how do we think of the way forward amidst everything else is going on. How do we get back into it and I'm going to propose a concept to you which is called Getting into the state of a flow. And this was this was a concept that was developed post the Second World War by a psychologist. His name is very complicated. Even I can barely say it. Mihai Chitzen Mihai and he was a prisoner of war. And when people post the Second World War needed to come back and needed to get into the new reality. Some of the challenges that we face today are very similar to those How do you continue to how do you find that state of flow and how do we get into the flow in a time like this where so much is going on. So getting into the flow is getting into a highly focused mental state towards the achievement of results. It's about aligning three real components. It's about aligning your mindset or your mental framework. Which is what we did. We checked in with ourselves to see what is happening in our minds and then recharging our capabilities and and seeing that what do we need more of a less off and balancing that with the challenge externally and sometimes those challenges are set with ourselves with our own expectations. So I'll give you an example of how a client how how a client looked at this. I was working with the leadership team where the CEO came to came to the sales team and said you know during this time I still want you to meet the revenue target that we had that we had set earlier. And the leadership team was you know sort of extremely anxious and panic. So their mental state was an anxiety and panic because they said you know but our entire sales cycle is offline where a product you know sort of a product is also offline. It cannot work in the online space. I mean how do we how are we going to hit this revenue and this expectations. The challenge was on hundred anxiety was equally at that level their capabilities for what they were. So when they came to me and I was working with them. I said OK so tell me a little bit about your sales cycle. How can what is what are the components in the sales cycle that are manageable at this point. And they said oh you know what actually we have a very long sales cycle. The product deployment process is also very long and it's a really long gestation period. So then we identified what were the things in that control that they could do now. What were the you know sort of tasks that they could accomplish and in this sales target of 100 at about how could we reach about 50 or 60 to make it more manageable. So that enabled them to get a little bit more motivated recharge. They looked at partnerships. They looked at different ways of doing the same task and they looked at managing the challenge. So it was an alignment of you know their mental and their mindset towards something or their perspective also on something aligning their capabilities as well as making the challenge more manageable. And that is really what getting into the flow means. A flow is not something that you're going to experience all through the day. It's not some in the flow when we are sitting down to that task Sunday when you're making that time for your tasks and your priorities. That's the time when you need to be in that high performance zone of the flow. So before we go to the last slide I just want to check in and say if we were all in the flow right now what would you be doing and how would you be feeling Focusing on one thing okay. Yeah see Sanjay says aligning every activity with a bigger goal of my life right. Thank you Nisai. June sales target okay cost a very specific right. You would be hitting your keep going stepwise Karjal Anand says if you were in the flow right now what would you be doing and how would you be feeling just trying to do regular things absolutely. Yeah make it make it a normal flow right just keep going. Achieving the set targets prioritize and do things I like Raven of course. Lovely please keep them coming. I'm really enjoying seeing seeing your perspectives here. Putting up a proper target and approaching it accordingly absolutely. Anyone else wants to contribute before I move to the final slide. Concentrate on the weakest link how how interesting absolutely very very interesting approach. Anyway keep them coming I can always refer to them afterwards right. So what are the four steps I mean and we won't have the time to get into this but what are the four steps that we see to helping us achieve peak performance or getting that zone of the flow when we're in the flow we get to performance we get to productivity the first step in all of this is being present is is being in this moment for often thinking of what what is going to happen in the future or what is happening in the past. We're thinking about all of the distractions around us but we're not thinking about this moment and being in this zone. There are many things happening about around me right now but right now my focus and my presence is being in this webinar with you because that's the way that I do you service right so being present and the other thing about being present also comes from being open to certain perspectives even though you may not use them. But it's just being open to those perspectives and that marries into the concept of resetting our mindset. It's about this whole thing we started the day today the conversation today with saying how am I feeling right. And is that the mood I want to show up to this moment with and that is a question each one of us can ask ourselves. So how do we reset our mindset. Challenge is inevitable. How do we reset our mindset to get into the flow. The third is what capabilities do we need. How do we recharge those capabilities. There was a world that existed offline and there is a world that exists online and how do what do we need to do to be able to accomplish. Some of you have talked about doing targets meeting your goals meeting your targets of the month. What else do I need. What approach do I need to take and what capability is why I need to develop either I need to develop I need to collaborate partner and build to be able to hit that challenge. And sometimes it's about rebalancing the challenge sometimes the challenge may be in your control where sometimes the challenge is not enough control like the moment that we're all in at the moment. It's completely out of control. So how do we rebalance it and how do we manage it for ourselves. Like I think Sanjay mentioned right it's about aligning your priorities. It's about managing your expectations. So if I had to give you a four step framework and you know obviously we don't have the time to cover this but we're very happy to do this for you. You know if it's of interest you can reach out to us is really being present resetting our mindset be charging our capabilities and rebalancing our challenge because how we show up is a choice we make each day. So how do you show up today. There are many versions of this out there but this is the way I say it. So I quote myself on this. So before we wrap up the webinar and take questions I just want to know out of everything we talked about for the last 25 30 minutes. What is the one thing that you will add to your cup as you reflect on the session. You don't have to take some of the points that are on the slide. But what is the one thing that you will add to your cup as you reflect on this session. Positivity. OK. Time management. OK. If I'm in the floor be happy peaceful wisdom mode. OK. Great resilience. Try to think. Yeah. Focus on things in your control reframe the approach. Lovely. I like that you all are using my words. Keep alive to a situation productive. I'm glad no one has said vodka yet. Chill. Do not panic. The whole world is in the same boat get composed collate thoughts streamline and go ahead. Yes. Focus on things that are in your control be in a present state of mind to work things out more easily. Absolutely. Maintain the flow. Nice. Right. So keep these coming. Commitment and focus. Lovely Seema. What else other reflections from the 25 minutes that we spent together 30 minutes meditation how to meditate. OK. Of course it's helpful. Yes. We can take that in the question and answer session. Motivate. Yes. Yes. Even this would pass. Absolutely. So it's all important right to think about these rewirements to think about some of these some of these tools and points because after all you know it's a long journey in the last address that our prime minister made. He said that you know this is going to be COVID is going to be a part of our lives for a really long time. It's about how do we manage it and how do we overcome it because it is a long winding road. This is a nice picture for as the monsoon starts and the fog builds right efficient. Yeah. Thank you so much. Right. So now we can open it out some knowledge for questions if you guys are interested in any webinars from us or executive coaching sessions. There are obviously special rates and packages but if you just want to reach out to me I'm always available on all of these handles below. I'm very happy to take questions. I'm also happy to connect with everybody at the at the end of the session. So feel free to reach out and across all my handles. Yes and Ali I'm up for questions. Thank you so much. Thank you for such a wonderful session. It was so interactive so fun as well. And I'm sure everyone was able to take something out of the session and everyone really enjoyed it and learned a lot from it. So thank you so much. We'll just get to the Q&A. So everyone if you have any questions please type them down in the Q&A section. We already have a few questions there. So I just take the first one. So someone says that I'm a home tutor and lockdown has impacted my business severely. I want to earn despite the conditions. So how should I start my business digitally. Okay. So what is the question for me in that. Right. Whoever it is whoever I mean it's an anonymous attendee. But the question is you have already identified your challenge. Right. So what works about that challenge. What perspective do you need to take if you have identified that you need to start your business digitally. Right. What stops you today. What stops you from doing it after you log out of this session right now. And how can you how can you adapt to it. So what is so the question that I would actually ask you is what are you hesitating on and what are you afraid is going to happen if you go online right now. Right. So I think that's the question to yourself because you know what to do. You just have to do it. Wonderful. So the next question is again from an anonymous attendee. The question is work commitments have increased since work from home has become a practice due to this work like balance is not possible despite staying at home. So can you suggest some tips to manage stress and professional goals during such times. So I think I don't know if you've got the anecdote that I mentioned during the session. Right. So one of the things that is that helps a lot of people at this time when you're especially managing time and work like balance is to first address where are you losing time. Right. So the good thing in time is where are you losing time. The second is what are you working towards. And how do you prioritize your day your life and everything right now we have to prioritize our homes our families as much as we have to prioritize a lot of other things. So what is it that we actually need to prioritize and start each day saying what are the goals that I'm going to accomplish today or this week so that you know and you there's a specific set of a specific goal that you're working towards. And there's just not you're just losing time and doing everything and really accomplishing nothing. The third thing that I find very helpful during especially in times of stress is you know I am because I'm also an over sinker I also struggle with the same challenges that everybody does it. So I'm not immune to any of this right is I said three times across the day to stress. So I give myself 10 minutes of you know three times a day to say this is going to be my 10 minutes of stress. Everything Jobe stress than everything that I want to stress I stress about in those 10 minutes I write it down on my phone. I write it down on my computer and then I just delete it and so it's out of my system. It's out there unless I can do something about it. I just move it aside. Right. So just just about articulating sometimes really really helps and also do the exercise that we did ask yourself like you know how am I feeling right now what's driving that feeling. So some of those are just you know at the top of my head some of those tips obviously you know if we will you know sort of we could there are many opportunities to give a lot more. So a few questions again are based on this question only so I just take them and you can add something if you would like to see now Mukherjee says how to build resilience not getting discouraged day to day amidst this uncertainty. Right. So I think we've talked about that for 30 minutes. So one of the things is that what are you achieving the question I have for you Seema what are you achieving by getting discouraged of the uncertainty. Right. So I would start from there. What do you achieve by getting discouraged by the uncertainty. How does that serve you. Right. The second is what can I control. Right. There is a world we don't know everything but what can I control in all of this. Right. What is actually possible for me to control. Right. And the third is how do I want to show up to this moment. Do I want to show up. The answer to both those questions is how do I want to show up stressing about the uncertainty which is not in my control. Or am I going to stress about or am I going to focus not stress focus on the components that are in my control and how good do I feel at the end of that. So it's about really just aligning your thoughts to and and aligning yourself and as I said you are we're all going to feel stress. I mean I also feel stress sometimes even last night I was sitting with my family and saying my God I have to think about a cyclone. I thought about locus I thought about everything and this pandemic and work and webinars and everything in the middle of all of this. Even I get that moment but we have to recover from that moment. So even if you go back to our ancient text to tell you you know emotions are going to come. You know how we feel all of these emotions are going to come up. None of us are immune to it. How we manage ourselves to manage those emotions becomes the most important. And even in the Vedantic philosophy that other philosophy it's about an evolved person is someone who can manage the intellect which is themselves the intellect over the mind. Mind would be very emotional. It's about how do you find the way to manage yourself in all of this. Absolutely. So one more question we have from Milan Mehta. He says how do you as a person take a final call when your mind and heart tells contrary things. Do you want me to tell you as a person or would you like to tell me as a person how you want to make that call. So how do you make a call when your mind and heart tells you contrary things. It's a tough question. It's a really really difficult space to be in. But quite frankly the way I ask myself and the way I work with my clients on this is what am I looking to achieve. What is the outcome that I want for myself for my work for my relationship for all of that at the moment. So the first thing is what do I want from this situation. Right. And the second is doing a pros and cons. So what works about taking the mind approach. Where does it limit me. Right. So what works and where does it limit me in both approaches. And then what am I willing to let go off. And what are my non negotiable. So it's a little long-winded. But I would say it's pretty much a few five step process. Right. What do I want to achieve out of this. What is the outcome that I'm looking for. Right. What works about the contrarian approach. What works about the emotional approach. Where does do both of them limit me. And what am I willing to let go off. And where am I completely non negotiable. Right. And that kind of a five step approach to any kind of challenge of mind and heart. I know a lot of people will take a lot of different perspectives but I'm a little bit more I guess practical in my in my approach to these things. Okay. So we have one more question from Mr. Anand Kohil. He says what could we do to maintain momentum on the project that we are not really interested in but also we cannot give away that project. Okay. So the question I would ask is what's most important at this time. Right. So if you can't give away the project what makes it important to you. It's probably a requirement of the company. It's probably important to keep your job or keep your business afloat or keep yourself afloat. Right. And is is this the worst possible thing that you could do to to you know sort of align yourself to that project. So what is what do you need to do to to feel more appreciative about that project. What does it give you. How does it serve you. And what what purpose does it serve in your life. And and and really it's a point gone. Right. If I didn't have this project what would my life look like then. Right. And sometimes we get so caught up in the nuances and the daily grind and the daily challenges of a project that we don't stop to think about you know actually this serves me because there's a larger goal for it. There's a larger purpose for it. Right. And when I'm aligned to something bigger than me. So for example if this project is a stepping stone to my promotion or this is project is a stepping stone to hitting my sales target. It becomes more attractive. Right. And then I'm not working on the project. I'm working on the goal. So we can just take one last question if you're up for it. It was about meditation that someone previously asked. So is meditation helpful and if you can just share a few tips and tricks on how to meditate. Yeah. So you know I'm going to make a disclaimer out here. I struggled with meditation for a very long time personally and it took me a number of years to be able to meditate and I do it every day now and it's really it can be very challenging for a lot of us and you know everyone says over close your eyes and find that point of focus and it's not something that all of us can reach very easily and for some of us it takes a lot of work and for some of us it probably happens much easier than than it did for me. So yes is meditation important. Of course it's very important. It helps you and focus. It just helps you in feeling really good about yourself and just aligning you know sort of all of your energies in that moment. It gets you to that kind of calm state. If you're into yoga if anybody here is into yoga that's something you know sort of state that that we normally operate in that Roger state you know very very at least I normally do so it helps you know just send to me a little bit. Personally what I found very helpful for a lot of my clients who struggle with meditation and I also started with the same thing was a app called Headspace. It builds you up every it gives you three minutes first five minutes and then it moves you forward so I find the Headspace app very very useful personally I like sound meditation. So I do you know sort of so I follow some of the components of sound meditation and I think it's setting little meditation goals. You know sometimes we're all trying to meditate for 45 minutes. It's not it's not feasible. It's sometimes very overwhelming. So the idea of meditation is not for it to be overwhelming on any of us. It's about just you know sort of making it manageable. It's supposed to be a good experience. So just start with little goals like today I'm going to meditate for three minutes. Right. Tomorrow I'll meditate for five and then go to 15 and then it will go onwards and you have to find a meditative space and medium of your choice. Everyone tells you a think of that you know one spot in your mind and all of that it doesn't work for all of us like for me it's helpful to think of a candle flame but it may not work for you. For other clients that I found it's you know they find they find that when they go to a particular place in their house they feel more meditative than in a than in another space. So it's just about being able to work with what what works for you and don't have ambitious target sometimes it's just about closing your eyes regulating your breathing and keeping your breath extremely calm and then your mind extremely calm because those are the two steps that are the most important to building presence also to finding that balance also. Perfect. Amazing. So Shiva Prasad has actually asked you to repeat the name of the app that you mentioned. Headspace. Headspace. Headspace. I can write it in the chat box as well. Great. So thank you so much Rubika. Thank you so much once again for such a wonderful session and anything else you would like to say before we leave. No I mean I just encourage everyone to stay in touch to connect with me I've given all my coordinates and you know sort of good luck and you remember we're all in the same storm and we're all figuring it out so so you know don't forget to appreciate yourself in all of this. Just think of how much you've already done and how much each one of us is already done and I think we often forget we're all trying to accomplish accomplish make forget to appreciate so just take a moment and appreciate yourself. Thank you. Wonderful you said. Thank you Sanjay. Thank you JMP. Thank you all of you for your feedback. Thank you so much everyone for attending this session. We really hope you were able to add some value to your lives through this session and you really enjoyed it. Enjoyed it and learnt a lot. So thank you so much once again we'll see you next time with another session. We actually have a webinar tomorrow as well. It's on the importance of risk management for SMEs so all of you will get an invite for that so please look out for the invite and attend the session. And thank you so much. Thank you Shobita. Thank you.