 and it now gives me great pleasure to hand over to Cheyenne to introduce the next segment by my colleagues at SDSN Southeast Asia. Thank you. Thanks Karen. My name is Cheyenne Maddox, I'm the Outreach and Events Manager at SDSN and I'm very excited to be introducing our next session. We are now going to be traveling to Jakarta, Indonesia, where our SDSN Southeast Asia Network is hosted. Isra Reddin is the Network Manager and he will be our moderator for the next hour. Isra, if you want to turn your camera, let's see, I might have to unmute you. Yeah. All right. Can we hear you? Yeah, I can hear you. Great. The floor is yours. Okay, thank you Cheyenne. Hello, good morning everyone and good afternoon and probably good evening for all of the audience of these sessions. Before we start, let me introduce myself again, I'm Isra Reddin. I'm the Network Manager of SDSN Southeast Asia. SDSN Southeast Asia is hosted by United Indiiversity Foundation based in Jakarta and probably you know listening using your computer speakers by system default. If you would prefer to join over the phone, just select telephones in your audio pens on the control panels. The daily information will be displayed and you will be have also opportunity to ask and submit questions to this presenter by typing your questions in the question pins on the control panel. And you may send the questions throughout the sessions and during the presentations and we will collect and address them during the Q&A sessions at the end of the presentations. And no, I would also would love to know where you come from and I would love to send a poll for you to asking whether you come from Asia, Europe, Africa and also Australia and you have probably five seconds to submit your poll. Okay. Okay, another three seconds. Three, two, one. Okay, cool. No, I should close the poll and yep. Yeah, I think most of the participants have come from Asia, 76% and another 16% from America and another one from Europe and also from Australia and Pacific. Thank you. And okay, first and foremost, I would like to thank everyone for joining these sessions and our today's sessions is talking about sustainable lifestyle. So I think the earth begins from ourself. Maybe before we start, I would like to propose a moment of silence to center off our intentions and be at this present moment. You may close your eyes and breathe normally. Okay, before we go into the discussions, I would like to read one quote from an American author and activist Julia Hills. She said that you have to hold yourself accountable for your actions and that's how we're going to save the world. And that quote I think reminds us that all the fundamental changes start from ourself and this becomes very relevant if you're talking about tackling the climate issues. A study from the university in Sweden found out that all the changes in the individual behavior can play a major role in preventing two degrees of Celsius in global warming and small changes in our life. If we if it done by so many people will will will result about a great effect our world and leaving this life. I think not only help us to in terms of our sustainability, but also maintaining our personal and collective happiness, especially in our current circumstances with COVID-19 outbreak. I think this lifestyle seems to make more sense to be part of our life. Today we already have our for our of our speaker that's going to talk about this sustainable lifestyle and they are not going to only talk about their knowledge, but also share their experience since they've been practicing this lifestyle for for many years. And for our first speaker, let me introduce our first speaker is Helga Angelina. Helga, please turn on your camera. Sure. Yeah. Yeah, Helga is is the co-founder of Bergin's, one of the one of the best vegan chains restaurant in Indonesia. And she's going to talk yeah she's going to talk about the you know, plain base of food. And our second speaker, let me introduce Mr. Halim Jang. Mr. Halim, can you turn on your camera, please? Yeah, Halim is the co-founder of Ray Institute for Fitness Excellence and she and he he's going to talk about a physical health. And we have also another speakers. Let me introduce you, Andin. Hi, Badin, can you please turn off your camera? Hello. Yeah, Andin is one of very famous singers in Indonesia and currently he advocates for mental health issue and co-founded Sanger Jawa Bertumbu along with another co-founders of Sanger Jawa Bertumbu that also already here with us today. Nofi Andriani, but nofi, please turn off your camera, please. Hello. Hello. Okay. Hi. Okay, since we have all good and all the speakers already here with us today and though I know I think I would like to start our first with our first speakers, which is Helga. Helga, please start your sessions and then maybe our another speaker, please you can turn off your turn off your camera now because we're going to have our first sessions with Helga. Thank you. Have a good time this year. Yes, thank you so much. So I would get help on the slides, right? Yes. Okay, cool. So yeah, hi everyone. Very exciting times that we can discuss things like this online and speak to a lot of a lot of people from different parts of the world. So as has been introduced by Isra, my name is Helga. I co-founded a healthy plant-based food company in Indonesia called Brains. So we operate restaurants as well as provide Asian taste plant-based alternatives. So today I'm going to share a little bit about plant-based diet, what it is, and what are the benefits for human health and the environment. So if you can get to the next slide. Next. Yes. So a plant-based diet is a basically a diet where most are your entire foods come from plants. So you can have a few or no animal products and when your 90% of your calories come from plants, you can say that you're on a plant-based diet. So there are many diets that fall into this category and have been proven to provide health benefits for populations that have been doing this for a long time. Whole-food plant-based diet is when you basically go 100%. The Ornish diet, Macrobiotic diet, the Blue Zones diet, Mediterranean diet, Okinawan diet, and Taxitarian diet. So actually there is a lot of diets that fall into this category. And if you can go to the next slide, there are a lot of health benefits that come with a predominantly plant-based diet. And one of them that I want to speak about is about Indian system. So there has been this research which wanted to know whether what we eat has anything to do with our Indian system. And if you can click next please. Next. Yes. Might be some delay. So basically this research, if you can go back. Okay. So that's fine. So this research studied a group of people aged between 65 to 85 years old. So people of senior age and they're split into two groups. So one group, it's five surfings of fruits and vegetables a day. And one group eats maximum two surfings of fruits and vegetables a day. They do this for 16 weeks. And what they found was really interesting. Next slide is that people who eat five surfings of fruits and vegetables a day have 60% higher immune response. If you can go to the next slide. Next. Yes. So 60% of higher immune response is found from people who eat five surfings of fruits and veggies a day. And what's interesting is that there was another research that was done for emotional health. So they gathered 80,000 respondents and they want to know what do the people with optimum emotional health eat. And what they found is that people with optimum emotional health eat seven portions of fruits and vegetables a day. And one surfing is about 80 grams to 100 grams. So it's not that much if you like vegetables and fruits. And if we want to understand how eating more fruits and vegetables support our immune system, improve our emotional health. It's really important to understand the relationship between gut health, our sleep quality, our immune system, and basically everything that regulates our health. So there was this research done a few years ago. It's called American Gut Project. It was funded, I believe almost 200 million USD. And they wanted to know what's the relationship between the health in our gut and the overall health. And what they found was really interesting next. Basically, they found that people who have optimum gut health are the ones who eat 30 to 40 types of vegetables within a week. And that's really important if you want to understand immune system, if you can go to the next slide. So this is how we will understand immune system. Someone who has a strong immune system, the gut looks like the picture on the top, where we have a lot of good microbiomes that are able to regulate bed microbes, minimize inflammation. And when equipped with vitamins and antioxidants, we are able to protect ourselves from pathogens that are coming in from the outside, such as viruses and bacteria, whereas imbalanced immune system looks like the one on the bottom, where we have more bed microbes. And when there's pathogens coming in, our body isn't able to protect itself. So we get sick easily. And next slide. This is particularly important because we are in the situation, we're supporting our immune system. It's really important. And Chinese researchers have found the link between COVID-19 and gut health. Next, please. So basically in China, they investigated COVID-19 patients who couldn't make it. If you can go to the next slide. Yes. So many patients of COVID-19 who couldn't make it, they basically have got these diocese. They have more bed microbes. And that is why their immune system is weaker than the ones who have a stronger immune system. And that these researchers advise doctors to actually analyze the nutritional status and gut health of the patients. And next. And they also advise that if we want to increase the survival rate of COVID-19 patients, we need to also treat from the nutrition perspective by giving prebiotics and probiotics. Probiotics come from supplements, fermented foods. Prebiotics are resistant starches that are found in plant foods, such as legumes, sweet potato, crucifers, vegetables, and whole grains. Next. And if we want to understand how zoonotic virus is spread so quickly, actually we can also understand it from environmental perspective. So there are five factors which makes virus outbreaks like what's happening today is really easily happening. Number one is deforestation and other land use changes. So basically, for us, we're supposed to be the safe gap between human and wildlife. And wildlife have a lot of viruses, bacteria that humans are not familiar with. And so 70% of the total earth land is used for agriculture. And more than 60% of that is used for livestock. So that is a very land intensive use of producing food. And the second cause is intensified agriculture and livestock production. So because of there is so high meat and dairy demand, factory farmings are happening around the world. And that is the perfect grounding, breeding ground for basically zoonotic viruses to spread between the wildlife to the animals that are being eaten by humans. If we look at MERS, swine flu, SARS, all those virus outbreaks happen here in the factory farming. And the third cause is illegal and poorly regulated wildlife trade. Basically what happened in Wuhan, wet market, and then climate change makes the world more hospitable for viruses and bacteria to spread. And then last one is antimicrobial resistance. And this is particularly interesting because 70% of the antibiotics production in the world are used for livestock. So the bad bacteria are exposed to this and they mutate and grow into what we call superbug. So when this bacteria infects a human and the human is given antibiotics, the antibiotic that used to work before is no longer working as effectively because it has been exposed to antibiotics that are used for livestock. So actually our diet has a lot of things that are related to climate change. So animal agriculture is one of the top three primary causes of climate change when we look at the greenhouse gas emissions. So 18% of the greenhouse gas emissions come from animal agriculture whereas all the transportation sector combined only contributes to 13%. So changing our diet is just as important. Hello Helga, I'm sorry we cannot hear you. Hello, can you repeat please for the last 10 seconds? You might want to try connecting in or disconnecting and then reconnecting your audio Helga. You just want to click no audio and then computer audio to try that on and off. Me or Isra? We can hear you now Helga you're good keep going. Okay next if we can go to the next slide. Yes so this is how inefficient animal production is. And if we look at how so many food wastage and loss in the animal food production anyone with business mind engineering background would want to switch more protein from a plant source because our goal from sustainability perspective is how can we provide quality protein for more people by using less land and less resources. Next. And I particularly love when we talk about healthy and sustainable diet. I really love learning about how our ancestors did it. So there was a research in 2004 it's called Blue Zones basically it's done by National Geographic. They wanted to understand who are the longest living people on earth? Where do they live? What do they do? And these are the five spots where one out of three people live up to 90 to 100 years old. So a lot of you know like a very healthy senior age people. Next. And all these people from around the world have different lifestyle factors but everyone has some things in common. If we can go to the next slide. So this is it. So they are very family-centric, they don't smoke, they eat plant-based diet, they are socially engaged, they are physically active and their main protein comes from legumes, beans which are local to where they live. If we can go to the next slide. And I want to zoom in on how the Okinawans eat. So on the next slide we can see that most of the calories of Okinawans people who live the longest are mostly from plants. So 96% of their calories come from plants. They eat animal protein occasionally in weddings and funerals that looks like once a week. And most of their carbohydrates comes from vegetables and sweet potatoes. And their main protein also comes from legumes and soy. Next. Yes, just skip this. If you want to know more, the longest living population right now is called Hunza tribe. You can just google it. I just want to go to the next slide. But basically what the Hunza, how Hunza tribe eats is exactly like the blue zones. If you can go to the next slide and the next slide. Next slide. Just next. Like go to more slides. This is what they eat basically. Can we go to the next slide? Yes. So what I find interesting before, one slide before, I think there must be a delay from my screen. So if we look at the carbon footprint of the food, I find it interesting that the diet of longest living population on earth also have very low carbon footprint. So basically if we want to compare different footprints from different diet types, a meat lover, someone who would eat animal protein three times a day, act for breakfast, chicken for lunch, before dinner, that would have the highest footprint. And if that person goes no rat meat, that would reduce the carbon footprint by 30%. If that person goes vegetarian, the carbon footprint is slash by half. And if that person goes vegan, that would have basically the lowest carbon footprint. And of course, when we talk about sustainability, eating local is always the best option. But even a vegan who would occasionally eat chickpeas that is imported from another country would have a lower carbon footprint compared to someone who would eat meat that is produced locally. Next slide. And this is my last slide. So if we were to answer a very complex question of how can we feed a future population of 10 billion people a healthy diet within our earth's limits, the answer is really simple. It's a plant-centered diet. And the plate, so this is a planetary health plate that is made by eat commission on healthy food and sustainable food. It basically looks like this. 50% of our plate should be vegetables and fruits. 20% of it should be complex carbohydrates that come from whole grains. Our main protein source should come from plants. And if we eat animal product, that should be no more than 10% of our total calorie, a little bit of good fat and just a little bit of sugar if we'd like. So I think the leading climate change scientists and health professionals have concluded that plant-based diet is beneficial for health and environment. So I think that's what I think here. Okay. Thank you, Helga. I think we know going to our second speaker, which is Mr. Halim. Mr. Halim, can you please turn off your camera and start your presentations? Hello. We still cannot hear you. Yes. Can you hear? Okay. We are good. We are good now. Okay. Yeah. Thanks a lot. Hi, everyone. I hope I meet you guys in such a good condition in healthy and happy condition, including you too, Brother Isra. It's good to see you online, everyone. Let me start my presentation about a sustainable lifestyle. Saving the Earth begins with saving yourselves. And I'm going to be talking mainly about physical health and how we actually can process one through physical exercise. Let me just start with the first slide. Yes, what's a healthy body? Kindly to the next slide, please. It's just a heading that I put. Yeah, we know actually there are 12 systems in our body. Don't ask me which one. We have musculoskeletal. We have musculosystem. We have cardio system. We have nervous system. And a lot of them actually work as one. So a lot of these parts or a lot of these systems actually work in unity. So when one is out of control or when one is out of normalcy, then our health will start to deteriorate and it will show some symptoms of unwellness. But don't think of those symptoms as a sign that you're ill or don't think of those symptoms as the cause of your illness or problems because the root cause is mostly our lifestyle. So whatever we do, it has an impact to our lifestyle. So basically me, someone who personally does a lot of exercise, well not so much but it's just basically I'm doing it regularly. I've ripped a lot of benefits from doing daily exercise for just half an hour. And during this self-isolation time, I have continued to do so and I haven't gained an ounce. And also my health seems to be in tip top condition as it was before. So basically what we are trying to say is can we go to the next slide please. That whenever we obey the toll systems in our body and it may sound it may sound complicated but actually it's not. A healthy body is basically when we create pleasantness to our whole body. And when our whole body works in optimum efficiency, how do we achieve that? It is by actually committing ourselves to daily exercise of 15 to 20 minutes or even 30 minutes and just do it three to five times a week and that should start to give us the right momentum to go along. Why do we start with exercise? Basically it's quite simple. Exercise is something that we do that is actually that is something that is easy to comply with. Whatever the time we set that we should do it's easier. Like we know there are three basic elements of health. First one it's physical exercise. The second one it's proper nutrition and the third one is actually sleep. And I would say sleep and exercise are the two easier aspects for us to fix. Dieting is a different matter because you eat say three times a day and you'll have to face seven days away. So you're faced with 21 times when you have to actually eat properly. Helga has explained a lot about how proper nutrition would actually help you boost your health. The challenge is you have to make eating sessions 21 times a week at least or for most of us. And that's quite a challenge to make sure every one of your meal healthy. Luckily with physical exercise it's not that complicated. What you need to do is just set aside three sessions a week which is about 15 to 20 minutes and you can start doing it already. And as I usually like to say if you like brushing your teeth if you like taking showers that's actually creating pleasantness to your skin to your teeth to your mouth. But how about exercise? Exercise is actually cleansing or creating pleasantness to all those 12 systems in your body. So that's something that we probably forget too that physical exercise actually is very important in creating all those creating contributing balance to all those 12 systems. And hence creating pleasantness to the whole body and hence allowing our body to work in optimum efficiency. Next slide please. So what's the relationship of a healthy body with a healthy soul? And we can go on to the next slide please. Yes. Oh yeah, this is the Master Sivu. I would say he's probably one of the healthier people if he ever existed. But I believe nowadays with a lot of us at a modern society, modern civilization starting to look into the past and dig into ancient wisdoms, then we can actually agree on these four points. Can we click on again please? Yes, when we create pleasantness to our body it is called health and pleasure. When we create pleasantness to our mind that is peace and joy. When we create pleasantness to our emotion that's love and compassion. And when we create life energy is called bliss and ecstasy. So yes, creating healthy body is also something to do with creating healthy mind, pleasant mind, pleasant emotion and pleasant life energy. And I would say some of the main differences between us and also our ancient ancestors as we look into ancient wisdoms for happiness. We need to also look into ancient wisdom for health, physical health. Look at what our ancestors did in the past like what they did to survive. They would go out hunt their food, eat the food or probably still carry the remaining of the food to the cave and feed the food to the family. So they would go on extensive hunting. Can you guys still hear me clearly? Because my visual seems to freeze here. Yeah, we can still hear you but your videos are freeze. Yeah, that's okay, go on. Yeah, we just look into our ancient ancestors. They would hunt and what do we do today? We don't hunt anymore. To have food on our table it's as easy as reaching to your mobile phone, to your smartphone and order food from there. So instead of hunting for your food, what we do today is we order food and let food come to us. So that's a huge difference. And I would say the reason why our ancestors were strong and healthy is because they hunt their food and that's actually a physical exercise without them realizing it. So with us we need to realize that that's a form of physical exercise that we have been missing from our ancestors and therefore we start from something that we can see and we can feel which is our body. And I do agree with the doctor from the previous session that said health is a really prerequisite for happiness and in order to do so we really need to take care of our health. A lot of us we have dreams and goals and with those dreams and goals we know that we have held to achieve them but what if your health is taken away from you? Then all those dreams and goals will diminish and it will only you will only be left with one dream and goal which is to be back healthy again. So that is actually quite a profound thought that I feel. Hopefully a lot of us are listening and take it to the heart. Well let's go to the next slide please. This is an interesting one what's the relationship of a healthy body with protecting nature next slide please. Yeah I believe we are a natural being so according to some biologists we are also animals so we come from nature and will return to nature. We belong and we are part of and we are one with nature so we cannot give away what we don't have I'll just like to link all these thoughts into one and if we don't have the ability to care for ourselves how can we care for the environment then remember again we are one with nature so if we cannot care for ourselves how can we give it to others if you are not a healthy mother how can you give health to your kids? So I would like to say it that way I am very much intrigued and interested and agree on what Helga just said too that you need to create less carbon footprint and a lot of those plant foods I would say not plant foods some of those contributors also drinks grains cereals you know a lot of those things too that I have eaten less of so I am allowing myself to have a little bit more of you know the other types of proteins I'm not a big meat eater also so yeah I would say thanks Helga for the presentation so it's actually empowering me it's actually giving me a good sense of well-being that I'm actually on the right track so that I'm also contributing to caring for the environment let's next go to the next slide yes our body is accumulation of the nature that we consume which is again in line with materials presented by Helga so yes whatever we eat it is what we become in our physical sense and it may also help us in the way we think I would like to say what we think and what we feel they are interconnected and each one can come first if you're not feeling well it's highly unlikely that you are not thinking well but also at the same time if you actually have a lot of stress in your mind then you won't be feeling well either so it goes both ways and it is basically how we achieve happiness is I would say as easy as it sounds is aligning what we think and what we feel realize that you have the option the power the control to think whatever you want and you might as well choose be within your control whatever you think that makes you happy that makes you feel pleasant in your in your heart or in your all those other things your body your emotion your mental your physical well-being as well and next go to the next slide now what is needed to start a healthy lifestyle now this is an interesting one I'd like to go a little bit more direct and I apologize if it is actually causing any this pleasure first it is the acceptance that our habits or our lifestyle have not been going in the same direction as our desire need and want to be healthy a lot of us say that well yeah it it is important to take care of our health but alas you know we were born with such health already health is not something that we achieve health is something that we are given freely without putting up a fight or without ever struggling to get it so we actually tend to take health for granted and it is reflected in our lifestyles then we need to accept that we need to accept that health is important is basically ends starts and ends in our mouth basically it's just saying then something that we don't follow through and then we need to also admit that a lot of those habits have not been giving enough pleasantness to our body and then we just need to act upon it just do it if you were to wait until you have a new pair of shoes if you were to wait until you know how to do a push-ups if you need to wait until you know how to do a squats or if you need to wait until the whole covid pandemic is over so you can run outside you'll never wait for the right time there will never be the right time the best time the right time is actually now admitting it that we haven't been as healthy and we just do it uh you don't you learn by doing you can learn by doing so you don't actually need to wait until you are knowledgeable that's just another excuse a smart excuse to delay or to procrastinate procrastinate and let's move on to the next slide then what's the potential or hope for fitness in indonesia okay i especially would like to just go to the next definition of happiness and i'll explain why i leave that slight blank the definition of happiness is basically i take it from all these ancient wisdoms the secret of living is actually in giving so i actually try to dedicate myself my life to giving a lot and also i urge all the people around me to do the same and it is also it has something to do with the ability to choose how respond to things or events we are faced with a lot of disappointments basically because we have a lot of hopes and uh those plenty hopes hopes are plenty we have them at such high standards we are setting basically setting ourselves uh for disappointments for assured disappointments rather than happiness and we normally associate happiness with fulfilling all those hopes and bucket list so basically what i would urge us also to do is this may sound weird but to reduce the amount of hopes that you have and whatever hopes that you have remaining lower the standards so you're setting up yourself to be easily fulfilled yeah basically that's uh my mistakes or my point of for being happy face you just reduce the amount of potential disappointments so you have a lot of time and energy left to give or dedicate your life in to giving and it is connected to this slide before about my hope for fitness or health in indonesia i wouldn't like to hope too much as we know we are not moving really well our health care system the health social health care system is actually in deficit and the numbers are going up the numbers the amount of uh smokers also are adding up every day we see that even you know all these big companies give away such products easily and freely for the first time to lure all these first time smokers so it's not that i'm being pessimistic but i'm just taking a realistic view uh so that i don't hope too much so it's actually beyond my control about the health in indonesia what i can control is what i do in sharing and giving in keep encouraging people to be healthy and i can do it my way with my platform i'm quite lucky to say that we have all these social medias and all these publications and even in this in the middle of this social distancing and self-isolation i am preparing two books so i'm still feeling time to using my time a lot more in a lot more beneficial ways hopefully you'll see some of my books later after this pandemic is over uh and go to the next site please uh is there it oh yeah uh yeah i'd like to also take uh thank jim carrey for this uh he says that everybody should probably get rich and famous and do everything they ever dreamed of so okay so they can see that it's not the answer a lot of us we spend a lot of our time and a large chunk of our lives pursuing things that at the end are not the answer so let's just sit back for a while and think about it uh what it is what is it that actually matters to us um i would like to think about you know when we are on our death and looking back in our lives have we actually lived a life that is fulfilling enough and that uh that actually causing us less regret basically you know that's probably some of the biggest fears that we look back in life in regret and we don't have time left to rectify it uh so i'd like to take this opportunity to also remind a lot of our attendees here that happiness is a journey it is not a destination happiness is to be found along the way not at the end of the road so for the journey is over it's too late to you know rectify to try to go back and to fix all those things that we regret about the time for happiness is today and not tomorrow and again to tie in also with the previous speakers from previous session a large part of happiness the basic the prerequisites for happiness is actually your the health of your physical body so again uh if you if you don't take care of your body there's a thing called spirit that resides in your body right now that's causing you to live to have this living energy it's called spirit if you don't take care of your body if you keep putting junk into your body the spirit will likely not feel well as well like it it won't like living in a junk body and that translates into shorter life expectancy so that's basically what i'm trying to say hopefully it's uh it's encouraging to everyone uh i know it's here and there but uh the time is limited and we'll probably just pass on to uh the next speaker i think that's probably the end of my slide uh let's go to the next slide please to see whether we've finished the whole presentation oh yes it is then thank you so much for your time and attention i know i've been uh pretty hard so i apologize if there's anything of my talk uh that actually thank you so hopefully it's forgiven and let's move on thank you so much yeah okay thank you very much to Halim uh yeah now we we we just listened to our two of our previous speakers talking about playing bass uh food and also for me so Halim more specifically about uh physical health especially in terms of our coffee thank you and now we move to another speaker but before that i would like to remind you to if you have questions in your mind please drop and type your questions on the question thing of the control panels and then we will address the questions after the discussion after the presentations and now we move to another speakers uh maybe andin please turn off your camera yeah our next presentation is probably going to uh you know going to uh you know to to discuss about the most likely about mental health issue and also another uh more maybe more to spiritual things that we cook during especially uh in in this uh pandemic uh break uh yeah time is yours uh mandin also one of you please start all right all right thank you isha can you hear me yeah we can hear you yeah okay okay so thank you so much it's a very interesting presentation from helga and also uh mr halim yes and uh as has been introduced by isha my name is andin and i can say that um i actively promoting the mental health awareness issue is based and i'm not alone here i'm with my partner from sandar juba bertumbul named nofi and um yeah we we we try to give a a little uh perspective from the inside of spirituality or or maybe you can um say it in in-depth psychology so uh maybe manofi uh will answer the first question all right uh what is uh how this all each one of us is a unique combination of dna code unique combination of time and space beliefs and failures mission and purpose and this whole unique combination influence human in daily life holistically mind body soul and spirit and a healthy soul is uh maybe it's from our perspective yeah it's an individuation journey to awareness mindful and ability to reconnect or align all of this aspect to enhance sense of a deep meaning and sustain greater level of fulfillment in the different areas of our life just like what uh miss helga and also mr halim about uh we are being aware of what we eat aware of our body sensation uh what of uh our body needs for example and aware of our bad and a good habits it's also uh example for uh awareness and being mindful and i think we have to ask ourselves why i am here really and in surface to what what is my authentic self-capitalist are what is thought feelings and behavior pattern play a role in the present state of my life including the result that i am experiencing for example in this pandemic period what is the message and learning here for me or even for society the answer of all those questions is a sign that you have a healthy soul it is of course essential for us human to have a fair knowledge of ourselves and yes of course for anyone who doesn't understand uh himself or herself cannot understand others so it's more like you are communicating with with your inner self right to uh to create no to uh to have a healthy soul yeah yeah and so um maybe for you uh who doesn't really understand about the individual individuation process it's uh from the perspective of carol young it's a simple or complex by which every living organism becomes what it was destined from from the very early age or from the birth to become from the very beginning to increase the individual's consciousness individual level of consciousness and for the second question how does a healthy soul affect human relations with nature humans and spirituality so we are all part of larger collective and transpersonal realities and this larger realities exist because each of us exist and um individual's personality reality is influenced by the state of collective and also transpersonal realities and so vice versa each one presents state influences the overall state of the collective and transpersonal realities and if you have a healthy soul you are aware of this wholeness and this awareness promotes an expanded sense of the self the big self in which you can experience a deep sense of everyone so everything being interconnected and with a deep sense like that empathy toward others flow naturally and effortlessly so you don't have to push it or something like that you find yourself relating to people meaningfully identifying their needs and values as well as being able to truly hear and accept them without prejudice or judgment as your sense of connection with yourself and between you and others continues to deepen compassion arises for example you may sense and identify how somebody is suffering and you approaching them with gentle care and kindness and for nature you can sense if our mother is suffering and you approaching her with a new and healthy lifestyle that encourage sustainable living like minimize plastic usage in daily life so i personally agree with uh with most of what mr. Halim and helga have told us but let's not be trapped in our ego right so um is there any ego traps uh in terms of spiritual spirituality and in in your perception towards this how we can we can distinguish between spirituality and ego traps because some people uh like uh they know about the spiritual and uh they also um what they call that uh practice the spirituality but uh there's some ego trap behind of that spirituality that what we call spiritual bypass maybe you can give us some example about the ego traps in terms of spirituality uh i lost your audio and then we lost your audio okay and now okay okay but i i still cannot see myself but it's okay so um okay so we're talking about the what's the difference between the spirituality and and ego traps because uh because i uh i i find i find that it's it's it's really happening now in in our society so it's it's like this everything gets more spiritual to ride a bike to work or use public transportation but then you find yourself judging anyone who drives a car because blah blah blah blah okay so now you're in uh in an ego trap or maybe if you think it's more spiritual to do yoga become a vegan by organic by healing crystals rakey meditate where uh some thrift thrift shop clothing and then you judge anyone who doesn't do those things you're definitely in an ego trap so it's uh it's uh it's a thin line between it's a thin but thick line between the spirituality and ego trap so um spirituality you do it because because your inner self uh tells you to do it because you you believe uh that is uh that is what's good for you and good for your soul and can create a a a one happy soul and one healthy soul and uh it's it's it's good for your uh uh for your soul to grow like that so can you see your of superiority i guess ego trap yeah yeah yeah yeah we should we we all should be aware of the feeling of super superiority so uh it's your biggest clue that you are an ego trap because the ego loves this you know sneak in the back door and it will take a noble idea like like like starting up yoga because everyone uh everyone is doing that and um maybe and then twisted to serve its own ends by making you feel superior to others that you that you are better than the others and you will start to look down on those who are not following you and your various spiritual path because everyone say it's spiritual so you're you um yeah we all know that that happiness comes from within right it's it's not from from from somebody else and not from the society not from the uh how society uh look at you or uh tells that uh you know like while you're so spiritual you're so you're so um yeah you're so caring for for for the earth and and and the nature it's not like that it's uh the compassion comes from within all right so where's my camera okay okay so we're going to uh the next one so how can a healthy soul build a more peaceful and prosperous world so emerging from your sense of connection with yourself and everything continues to deepen your perspective continue to you know shift becoming more aware of the causes of your present life circumstances personality traits behaviors health relationships including how you relate to money and prosperity and how you see abundance occupation as well as your level of fulfillment happiness well-being etc etc so the transpersonal realm can be thought of as the world of causes and the material material realm it's it's your physical life is the world of effects you will fully enjoy to connect with yourself and everything and you can embrace what inside and outside you know to be good or bad light and dark positive or negative uh so you find your polarity it's it's it's the oneness and you embrace and accept who you truly are so everything becomes natural so you see the world and society and accept who they truly are so the participatory perspective will arise creativity flowing gracefully without any limitation and a manifestation uh come day by day to our life as we can see manifestation flowing so we can see the world is full of abundance which leads the feeling of our alive is peace and prosperous so what can be done together to help fellow humans build healthy souls maybe manofi can can answer this all right um maybe the answer is uh let's start with ourselves first start with your individuation journey to becoming whole and being your authentic self because throughout this journey you will experience openness awareness mindfulness multi-sensory perception multi-dimensional perspective heightened creativity and a deep sense of interconnection which it which in turn promotes inclusivity, maturity, empathy and compassion and also prosperity just imagine a world with more of this qualities in everyday life and yes together we can go create a brighter present and future through generating awareness collaboration and also compassionate movement and it starts with you it starts with me it starts with us the world needs you the world needs me and also the world needs us let's be the changemaker together fellas yay so the final question is the what is your definition of happiness our definition of happiness so yeah mr. Halim left it to the blank page because maybe there no not maybe there is no simple black and white to answer this question and maybe our perception of happiness is you know often blurred with a perfect life or ideal state that we keep pursue from our very young age or little age from the movie or for the from the society from from our friends we have a cultural bias toward happiness so the prevailing belief is that we are supposed to be happy most of the time and when we are not something is missing so how often have a say I just want to be happy I deserve a happy life and what is your dream is to be happy what is your goal is to be happy to reach happiness how often have a say I just want to make you happy I just want to make my kids happy I just want to make my parents happy my society happy but have we already clear about exactly what happened is is yeah so maybe we can you know take a gentle breath and then you can go inside ask yourself where is your happiness state right now do you feel happy am I feeling happy if you're not feeling happy how do you feel about that do you accept that you and yourself not feeling happy do you accept that you are feeling happy right now observe your feelings carefully and let's be honest and if you're feeling happy let's keep feeling happy but if you aren't feeling happy as you hear this do you notice any tension in your body or maybe do you you know do you recall something from the from the past from your trauma from your kids life so we should be happy there must be something so when we got a question what is happiness for us well from our journey and experience we both agree that happiness is when you in your life fulfill your needs in other words happiness comes when you feel satisfied and fulfilled happiness is feeling is a feeling of contentment that life is just as it should be perfect happiness enlightenment comes when you have all your needs satisfied it is as it should be well since happiness is when your life fulfills your needs next logical question is where are my needs and maybe we can take a look at the mass low hierarchy of needs can you help uh yeah can you show the presentation please the slide and the mass low hierarchy of needs yeah yeah that's yeah so mass low hierarchy of needs often called as a happiness pyramid so you can tell where am i right now do i already fulfill this the bottom of the pyramid or maybe i haven't fulfilled the top of the pyramid you know yourself better you know yourself the best and you can answer this and go within and go to your inner self and ask yourself then you find your happiness because of the fulfillment of yourself maybe manofi wants to add something yeah maybe for just the exercise if maybe someone right now cannot feel that happiness inside and don't know uh which hierarchy of needs that uh they need to be fulfilled maybe we can do the uh write down uh first what you are grateful for over the past years maybe like uh to small and the big things and make your list as long as possible from your list just select the five blessing that you are most grateful for just reflect on this five blessing and cherish them in your heart feel it okay just like that and also write down all the difficult experience that you had over the past year just reflect it on the whole is what can one of these reasons now check check check check check yeah we still we can hear you yeah i can go again go on okay and how can you integrate what you have learned in a way that helps you to uh accept what you have gone through like uh all of those um difficult experiences and also write down what you want to let go of so that you don't carry that with you beyond this year this year especially just reflect on this list and then imagine you're just you're releasing all of the energy associated with those old things it might be appropriate just to take specific action that enable you to completely move on free of unnecessary baggage do what's right for you do what's right for your uh the smallest tribe like your family maybe but without causing any harm just imagine how you might experience yourself at the end of the coming year should you achieve the year of your dreams just step into this image of yourself being the way you truly want to be it just feel the energy of this then ask yourself what your next step will be to fulfill this day while being of positive value to the list of others and also to the world just call me to taking that step and look forward to how it will create mutual success moments coming here i guess that's all from okay thank you so much uh nofi and andine uh we just conclude our our third presentations about mental health and also spirituality and now we're going to move on to our discussions and answer i would like to invite all these speakers to turn off your camera please and join with us to our question and answer sessions okay Mr. Halim maybe you can turn off your camera and show your face okay okay now we have several questions that already been asked by all by the participants but i would i would like to have some time to choose the the best questions that i would like to ask okay maybe first questions i would like to ask um it's from rusma uh to helga i think yeah maybe first to helga helga can you answer this question side rusma asking uh how to uh how to promote uh you know this healthy eating habits in the middle of a lot of uh advertisements of the junk food and also from big companies that are promoting uh non-healthy food maybe you can share your experience just a short answer how good it looks like you're muted you may need to unmute sorry yes can you hear me now yeah yeah yeah so that's a very good question um actually uh you know in food delivery platforms here in indonesia the top 10 best selling items are all junk food uh so i think you know for healthy food uh the key to uh market the lifestyle is really true market education if people know uh the direct link between what they eat with their immune system emotional health their quality of sleep everyone wants to be healthy especially these days right so um i would say um do um market education uh make it fun and i really like um uh the angle that must halim brought that you want to nourish your body because you love your body instead of focusing on um being afraid of you know what are the the side effects of eating uh like junk food so really focus on you know like abundance mindset when you eat healthy there's a lot of options you can get really creative you feel good um and it tastes good okay uh thank you helga now we we move on to our next questions it's from um maybe it's for uh andin and also uh nofya maybe one of you can answer these questions from depthy sink uh what is the difference between relative and absolute happiness my nofya relative relative happiness is uh oh i guess um maybe because of the uh the state of happiness is different for each person just because from our perspective and our experience even um when our client uh come into my room i always ask what's what is their goal from this session uh they just want to feel happy peaceful but actually it's a different from each person or each client but um even uh they don't know what is happiness they don't even uh can um describe what can happen is that they want so i guess uh the absolute happiness it's uh more to uh uh the the the needs that uh can be fulfilled uh if let's say you you can fulfill your needs then you can feel the joy you can feel the happiness you can feel the the the state of um some achievement that you can feel satisfied and be fulfilled and feel content so uh that's uh the absolute happiness maybe in the that's from our perspective uh but for relative yes because every person uh has their own uh perception about the happiness and so they have the uh different needs and also they have different um maybe different uh uh experience or maybe they have uh some emotional trauma we never know yeah or maybe i can say that uh the really relative happiness it's uh it's it's it's some kind of short term pleasure it relies on something else like you know things cars houses or or something very materialistic and uh the absolute one is is uh it it doesn't realize on on on uh on something else it doesn't rely on people or or your goals or or places or things or something like that it comes from within it uh the absolute happiness is is because you you you feel content yourself okay thank you andine and uh nofie and now i'll move i'll move to next questions maybe it's from uh mr halim uh yeah the question is i think it's related to covid our current condition with covid-19 um actually after these sessions what directly we can do at our home um to improve our physical health maybe simple things that you can suggest all of us that we can do after this session right away oh yeah uh thank you for the question basically we can exercise at home um like i said we don't need to wait until we have a new pair of shoes or we have a pair of dumbbells or we have a certain set of equipment but what we can do is to use our body as uh the challenge and we can do push-ups plank is probably the easiest thing we can do uh just challenge yourself and see how many seconds you can do and you can start doing it while even listening to this do some planks do some push-ups do some squats or even abdominal crunches try to feel it in your muscles uh instead of feeling it in your joints don't go for counts but go for feelings don't go for the numbers don't go for repetitions but go for what you feel in your muscles that's what you can do and basically the movements need to be smooth need they need to be slow and they need to be focused and second thing is also uh something that's not that immediate when we need to go out to get our groceries try stocking up on vegetables and you know good quality proteins instead of all these packaged foods our processed foods a lot of us when we think of the time of social isolation or social distancing we tend to to stock up on a lot of these processed foods because we think our day may be more durable there's an expiry date a longer expiry date than the fresh food but basically it's not helping our health we are feeding our body with processed foods and feeding our mind with all these negative news about how many victims of covid already adding up every day that is actually making us more sick and ill basically yeah what we can do in terms of physical health and exercise yeah we can do plank squats abdominal crunches and and so forth we do need to also think of what we put into our body and what we put into our mind and when we start doing that you know start embracing also the time we have now to to rest more to sleep more and look within instead of looking outside I think those are some of the steps that people can do to uh instantly improve their well-being and happiness okay thank you Mr. Halim now I think I move to next questions probably to Helga uh the questions are from with Jack uh the questions are from yeah Rusma uh the question is if I I spend all of my life eating junk food and that makes me afraid to start to eating to have more healthy food to eat and what do you think about it and is it is it a fact I mean the rest of my life if I change my habits after spending a lot of years eating junk food um so the beauty of I think healthy eating is that the effect is quite instant so once you do it for three weeks you have made a new habit and actually you you start feeling better actually just after a week changing your diet from a lot of junk food and processed food to more whole food predominantly plant based eating a lot of fruits and vegetables aim for five portions of fruits and vegetables a day and 30 types of plants a week you would already feel the difference but if we want to go quite technical here it takes a few months to change the population in your gut so if you've been eating a lot of junk food I would assume that the microbes in your gut have been fat with the ones who have been fat with processed food are the bad microbes right so when you want to start changing that population and what you want to have more good microbes you can start by introducing probiotics so it's like a starter to to kind of populate the to kind of increase the population of good bacteria and then you eat a lot of prebiotics which are the rest and starches from the plants right legumes crucifers vegetables like broccoli crucifers vegetables to pock chai all those with like strong fibers and then you basically once you're feeding them it will grow and I've actually done a little experiment on myself and when I change my when I increase the variety of my plant foods within a week for every week and then I did a gut health test a month later my gut bacteria has improved so it's actually quite instant and there is no there shouldn't be no fear about changing your diet to a healthier one okay thank you Helga and attention to all of the audience I'm so we're so sorry we cannot answer all the question all of your questions because we have time limit but probably before we end the sessions I think this this will be our last questions that probably I will ask to all of the speakers the question is from Paris branches I would like to conclude the sessions by Helga, Halim and Andi as the triangles of happiness consisting of healthy food healthy body and healthy souls spiritually my question is how can a person's balance the triangles of happiness accordingly based on his or her ability or affordability in accessing all of the three key points in the triangle of happiness so you got the point I think this one is very good he tried to conclude all the discussions between you know happy soul happy body and also happy happy food as a triangle of happiness and the questions from our franchise is how we can balance all of the three based on our own affordability and our own ability maybe we can start from Halim oh yeah thank you I would say starting a new lifestyle a healthier one shouldn't be an expensive experience so it should be affordable and all it takes is a good will from ourselves to start it to admit like I said to admit that we have been living somewhat an unbalanced and unhealthy lifestyle and life is a long is a lifelong journey so in in search of balance we don't need to really you know find the right balance or anything because everything tends to be not balanced anyway what I'm saying is we have 168 hours in a week seven times 24 there's 168 hours it only takes one and a half hours to exercise three times 30 minutes or three times 15 minutes if you want to start with that and as soon as you realize with a mathematical equation it's less than one percent of your total time basically it's not balanced but you know what exercise can do it can improve the rest of the 99 percent in your week and basically it's a good point to start and I totally agree with the rest of the speakers that you know achieving it is basically having a sense of peacefulness in your mind to actually communicate with yourself and I would say on my perspective reduce your expectations to basic necessities exactly you know we tend to have too many wants but we forgot about our needs and we need basically to be healthy to have a good shelter and you know to get to have something to wear on and basically that's those are the three things that when we have fulfilled and you know we should feel a lot of gratitude already yeah and I'll hand on to some of the other speakers to continue on thank you yeah thank you Halim and maybe now going to and it yeah so my point of view if you have a healthy connection with your soul compassion will arise and you will be a you know a compassionate person compassion not only with other person but with your own body with your own soul with with your own self so I guess compassion leads you to you know another level another level of a balanced life because you know exactly a balanced life needs a compassionate a compassionate soul and and also a healthy body okay thank you and then maybe now we can move to Manofi we still cannot hear you Manofi please turn on your audio okay from my point of view maybe I just may add some from what and then already state maybe for the balancing of those this three triangle yeah triangle aspect yeah I guess it's we should know first what is your state now I mean what should be balanced among those three so after that which step that I have to take for balancing all those triangle aspect I guess then we just act please do it okay thank you Manofi now we move to the last speakers which is Helga maybe you can also conclude all the you know the discussions are also the opinion from others because Helga I actually resonate a lot with what everyone has shared today I think good well-being is integrated from you know like nutrition movement and healthy soul I would say just start from whichever aspect that resonates with you the best and I also think that health should be expensive I mean if you move movement costs nothing right you just start moving yourself feeding your soul with positive thoughts positive emotions doing good things that you like it's it's free and if we are able to practice you know feeling the absolute happiness that Manin has mentioned it's free right it doesn't rely on anything you can have like just enough money to have like a simple life but you can access that absolute happiness as long as we practice it and for nutrition if you go for local food that's super cheap you know like a broccoli or a spinach costs what like less than one dollar for for two times of eating right so I think just start where from whatever resonates from you the best and be compassionate with yourself I totally agree with Manin you know like acknowledge progress over perfection and once you start doing it more consistently and from the intention of nourishing your body and your soul instead of having a specific goal that is tied from external for example you want to you want to look good because you want people to tell you that you're pretty I think that would be a more painful way to to start building healthy habits as opposed to if you say I love myself I want to be healthy and I just want to do things that feel good to me so I think that's how I say it thank you okay thank you very much Helga and also thank you for all the speakers maybe all of the audience I can't conclude all the discussions of our sessions I think I cannot say more words rather than just start now you know to start from yourself because that's what I mentioned in the beginning of our sessions that maybe it's little things because it's done by one people but you can imagine if it's done by so many people it's probably gonna change the world so maybe that could be our as our conclusion for today's sessions once again thank you very much for all the speakers thank you