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Pooja is based in San Francisco and loves to cook, read, drink coffee, and take long walks with no destination. She recently graduated from UC Santa Barbara after studying Economics and Accounting, and now works in finance. You can find her on Instagram @poojxk.

pooja-kini.jpg

Pooja Kini

<h4
 id="h-pooja-kini-is-a-master-of-finding-simple-ways-to-eat-healthy-food-while-living-a-busy-lifestyle-here-she-shares-a-kale-salad-that-is-full-of-goodness-without-taking-loads-of-time-to-prepare">
 POOJA KINI
 is a master of finding simple ways to eat healthy food while living a busy
 lifestyle. Here she shares a kale salad that is full of goodness without
 taking loads of time to prepare.
</h4>

<hr class="vertical-space1" />


 Ah, kale. The green that made an appearance out of nowhere, became everyone’s
 favorite overnight, and has apparently decided to stay for good. It’s the star
 of salads, grain bowls, and even chips! While intimidating and seemingly
 bitter, if you prepare it properly, it can taste amazing. And we all know it’s
 super good for you. Amongst other health benefits, kale is packed with
 antioxidants, vitamin C, and vitamin K.



 I love this salad when I’m looking for something quick, simple, and filling to
 eat for lunch on a weekday. It’s my go-to for a reason: it’s colorful,
 crunchy, and packed with flavor, while being healthy and light! I like to make
 a batch of dressing and pre-portion my veggies so that when it comes to lunch
 time, all I have to do is combine them, which takes less than 5minutes!
 Getting your greens in can be difficult, but this makes it easy.



 This recipe is vegetarian and can be made vegan easily with the removal of the
 cheese.


Ingredients:

<ul>
 <li>
 Kale (any
 variety), washed and stems removed
 </li>
 <li>
 Cheese of choice
 (I prefer goat cheese or feta cheese)
 </li>
 <li>
 Slivered almonds
 or sunflower seeds
 </li>
 <li>
 ½
 avocado
 </li>
 <li>
 ½ cup chickpeas,
 white beans, or kidney beans
 </li>
 <li>
 Any extra veggies
 you like (I enjoy tomatoes, sliced apples, or sweet
 bell peppers).
 </li>
</ul>

Dressing:

<ul>
 <li>
 Extra virgin olive
 oil (1 tbsp)
 </li>
 <li>
 Lemon juice (½
 lemon)
 </li>
 <li>
 Salt (to taste,
 but a generous pinch or a few healthy cracks)
 </li>
 <li>
 Pepper (same as
 salt)
 </li>
 <li>
 Red chilli flakes
 (to taste depending on your spice tolerance)
 </li>
 <li>
 Optional: a little
 honey for sweetness
 </li>
</ul>


 Combine the ingredients for the dressing, whisking with a fork quickly until
 emulsified, in a small bowl or jar. You can make extra and keep it for the
 next day if you like.


<hr class="vertical-space1" />

<div class="block-image">
 <figure>
 <img decoding="async" width="700" height="676" alt="easy-kale-salad2" class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/easy_kale_salad2_e1736e08ac.jpg?updated_at=2023-04-12T05:38:16.386Z" />
 </figure>
</div>

<hr class="vertical-space1" />


 In a salad bowl, add your kale, pour the dressing over it, and massage it in
 with your hands. This tenderizes the kale and takes away the bitterness.



 Add the avocado–a trick is to cut it in half, cut a checker board shape in to
 the half that isn’t pitted, and then simply squeeze down on the skin, pushing
 out the avocado pieces.



 Add in the remainder of your ingredients, and toss with the rest of the salad
 until everything is coated. Enjoy!


<hr class="vertical-space1" />

Easy kale salad

<h4>POOJA KINI shares her experience and tips for setting intentions and caring for your health on a daily basis. She also shares a great recipe for a quick, healthy and very tasty breakfast.</h4><hr>I’ve experienced a great deal of change during my transition to adulthood; perhaps the most poignant being how I invest my energy and set my intentions. As a teenager in high school, I would not think beyond the next “big thing” – an exam, a competition, a party, college admission. Up until I graduated from university, every effort I made went towards crossing an item off a list or achieving an external goal.If you work a traditional 9 to 5 job, your routine can cause your days to blend together. While this may result in monotony (and it’s important to make sure it doesn’t!), it can also create a sense of stability. This external stability caused a shift in my priorities. I started seeking fulfillment internally. I made choices that centered on my happiness, peace, and well-being. I set long-term, less specific intentions, like reading more, moving my body, and eating better. Essentially, I prioritized taking care of myself – something I did not realize I had been neglecting earlier.Recently, I realized that my days are far more productive when I wake up earlier. I feel like I have accomplished more, and I get an extra few hours in the morning to myself before work. I can clean my room, get a quick workout in, go for a walk, read…the possibilities are endless. The caveat? I have never been a morning person.I’ve been a night owl for the last ten years. So no matter how much sleep I get, I associate the early morning with feelings of grogginess and crankiness. But the pros certainly outweigh the virtually nonexistent cons of being an early riser, and I’ve been making a serious effort to get myself out of bed.Here are some things I’ve been trying that seem to be working:<h3>Get some sun</h3>It’s far too easy to snooze your alarm and fall back asleep, but one hack I’ve discovered is to get some sunlight on my face as the key to an immediate wake-up. Keep your blinds open, move to a sunny area of your home, or even step outside for a moment. You’ll feel your body realize it is time to get the day started.<hr><img src="https://cdn-prod-static.heartfulness.org/interest_intention_yummy_breakfast2_d04aab33ae.jpg?updated_at=2023-04-12T06:36:35.681Z" alt=" interest-intention-and-a-yummy-breakfast"><hr><h3>Wait to drink caffeine</h3>I used to require my daily cup of coffee as soon as I got up, but drinking it on an empty stomach made me jittery and tired by noon. Now, I drink a glass of water first and pair my coffee with breakfast. This allows me to enjoy my beverage and avoid any unpleasant side effects.<hr><img src="https://cdn-prod-static.heartfulness.org/interest_intention_yummy_breakfast3_005b659b78.jpg?updated_at=2023-04-12T06:37:52.823Z" alt=" interest-intention-and-a-yummy-breakfast"><hr><h3>Stay hydrated</h3>Drinking water is so important, and so easy to neglect. I try to fill my water bottle as soon as it empties so I constantly have water near me when I feel thirsty. Drinking enough water has helped me stay more alert and refreshed throughout the morning.<hr><img src="https://cdn-prod-static.heartfulness.org/interest_intention_yummy_breakfast4_937ac7b5ed.jpg?updated_at=2023-04-12T06:39:05.187Z" alt=" interest-intention-and-a-yummy-breakfast"><hr><h3>Eat a nourishing breakfast</h3>This might be the biggest game-changer for me. I used to avoid eating breakfast, and now I have found the additional nourishment powers me through the morning until lunch.<hr><img src="https://cdn-prod-static.heartfulness.org/interest_intention_yummy_breakfast5_5a0a2ae781.jpg?updated_at=2023-04-12T06:40:31.028Z" alt=" interest-intention-and-a-yummy-breakfast"><hr><h2>RECIPE</h2>My go-to oatmeal recipe is easy, quick, and super nutritious.<hr><img src="https://cdn-prod-static.heartfulness.org/interest_intention_yummy_breakfast6_a2fb82d30a.jpg?updated_at=2023-04-12T06:41:42.474Z" alt=" interest-intention-and-a-yummy-breakfast"><hr><h2>Oatmeal</h2><h3>Ingredients:</h3><h5>½ cup rolled oats Water Frozen fruit (I use wild blueberries and peaches) Fresh fruit, cut up (I use strawberries) Milk of choice (I use almond milk) Something crunchy (I use hazelnuts, but feel free to use any nuts, granola, etc.) Nut or seed butter (I use almond butter) Optional: chia seeds</h5><hr>Cook your oats on the stovetop to the consistency you prefer. I am not a fan of solid or mushy oats, so I make sure my oats are fully submerged in a ½ water, ½ milk liquid mixture.Add frozen fruit and chia seeds. Bring everything to the boil, stirring regularly.Take off the heat, add to a bowl, and top with fresh fruit, nuts, and a spoon of nut or seed butter. If you want, you can drizzle some honey on top!<hr><img src="https://cdn-prod-static.heartfulness.org/interest_intention_yummy_breakfast7_87a503af0c.jpg?updated_at=2023-04-12T06:43:20.532Z" alt=" interest-intention-and-a-yummy-breakfast"><hr>Intentional self-care is a work-in-progress, an ongoing practice that changes often. And as you might have figured, prioritizing isn’t as easy as saying you will do something. But, if you take baby steps that progress naturally, and remind yourself why you’ve set the intentions you have, it’s possible!

Interest, intention, and a yummy breakfast

<h4
 class="block-heading"
 id="h-pooja-kini-simplifies-the-art-of-eating-healthy-food-to-4-simple-principles-that-are-easy-to-follow-she-brings-joy-to-eating-well-and-encourages-us-to-start-the-new-year-with-an-approach-to-food-that-is-both-realizable-and-sustainable"
 >
 POOJA KINI
 simplifies the art of eating healthy food to 4 simple principles that
 are easy to follow. She brings joy to eating well, and encourages us
 to start the New Year with an approach to food that is both realizable
 and sustainable.
 </h4>

 <hr class="vertical-space1" />

 
 January has truly earned its reputation as a fresh slate. Every year
 without fail, the departure of the festivities is followed by an outpour
 of resolutions. We are filled with excitement for the future, for
 possibility, and for opportunity. Naturally, this translates into the
 goals we set for ourselves.&nbsp;&nbsp;
 

 
 While healthy eating and fitness are among the most common New Year’s
 resolutions, they are also some of the toughest to achieve. Much of this
 has to do with setting unrealistic expectations and approaching wellness
 as a chore. Think restricting certain foods, crash dieting, and saying
 you’ll go to the gym every single day. While it may seem like quite the
 achievement to go from never working out to running a marathon
 overnight, jumping from one extreme to the other is not sustainable.
 Your body and mind will exhaust themselves, and as a result, your
 progress will be short-lived.&nbsp;
 

 
 Thankfully, there is a way to incorporate healthy practices – from food
 to exercise to meditation –into your routine so they become part of your
 lifestyle. It starts with eliminating the idea that these practices are
 a means to an end. Detach from the need for instant gratification and
 think deeply about how things make you feel.
 Do you feel refreshed or drained after your workout? Does
 incorporating a variety of foods into your diet make your meals more
 exciting?
 

 <hr class="vertical-space1" />

 <div class="block-image">
 <figure>
 <img
 alt="4ideas-healthy-eating-newyear2"
 class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/4ideas_healthy_eating_newyear2_5d2582e3a7.jpg?updated_at=2023-04-13T11:04:05.474Z"
 />
 </figure>
 </div>

 <hr class="vertical-space1" />

 
 Think about this as you zone in on healthy eating as a practice, rather
 than another task on your to-do list. If you’ve never been a fan of
 fruits and vegetables, or you’ve never cooked for yourself before,
 approaching healthy eating can be daunting. Forget about the cooking!
 Just assembling the components of a “balanced” meal can seem
 intimidating when the public image of health is a boring salad.&nbsp;
 

 
 When it comes to healthy eating, I do away with the notion of rules.
 Rules, especially strict ones that take a “black and white” angle, make
 any deviations from them seem like failures. This is very unrealistic
 when you’re trying anything new, let alone eating, something we as
 humans depend on for survival.
 

 <hr class="vertical-space1" />

 <hr />

 <h4 class="has-text-align-center block-heading">
 Zone in on healthy eating as a practice, rather than another
 task on your to-do list.
 </h4>

 <hr />

 <hr class="vertical-space1" />

 <div class="block-image">
 <figure>
 <img
 alt="4ideas-healthy-eating-newyear3"
 class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/4ideas_healthy_eating_newyear3_82220c98b3.jpg?updated_at=2023-04-13T11:04:54.270Z"
 />
 <figcaption> </figcaption>
 </figure>
 </div>

 <hr class="vertical-space1" />

 <h4 class="has-text-color block-heading" style="color: #7fb67b">
 FOUR IDEAS FOR HEALTHY EATING
 </h4>

 <ol type="1">
 <li>
 Make sure your plate is colorful and includes all three
 macronutrients: carbohydrates, fats, and protein.
 </li>
 <li>Understand where your food comes from.&nbsp;</li>
 <li>Be excited about the meals you are going to eat.</li>
 <li>
 Know that by healthy eating you are nourishing your body and mind so
 you can maintain and improve your quality of life.
 </li>
 </ol>

 Let’s explore these:

 
 Rather than targeting specific fruits and vegetables, adding color to
 your plate allows you to try new things and get the essential nutrients
 that give these foods their vibrant hues: lycopene in tomatoes,
 anthocyanins in blueberries, anthoxanthins in potatoes, beta-carotene in
 carrots … the list goes on.&nbsp;
 

 <h4 class="block-heading">
 1.
 A colorful plate with all three macronutrients
 </h4>

 
 Rather than targeting specific fruits and vegetables, adding color to
 your plate allows you to try new things and get the essential nutrients
 that give these foods their vibrant hues: lycopene in tomatoes,
 anthocyanins in blueberries, anthoxanthins in potatoes, beta-carotene in
 carrots … the list goes on.
 

 <hr class="vertical-space1" />

 <div class="block-image">
 <figure>
 <img
 alt="4ideas-healthy-eating-newyear4"
 class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/4ideas_healthy_eating_newyear4_708ed9d6b1.jpg?updated_at=2023-04-13T11:09:23.402Z"
 />
 </figure>
 </div>

 <hr class="vertical-space1" />

 
 Macronutrients, on the other hand, are nutrients your body depends on to
 survive. These come in many forms, for example, carbohydrates as starchy
 vegetables and grains; fats as dairy, avocados and nuts; plant-based
 proteins as tofu and lentils. This is just the tip of the iceberg, and a
 simple online search can help you find foods that fit your dietary
 needs, budget, and preferences.&nbsp;
 

 
 Following these guidelines gives you enough flexibility to customize
 your meals while being more-or-less certain that you’re feeding yourself
 everything you need to thrive.
 

 <hr class="vertical-space1" />

 <div class="block-image">
 <figure>
 <img
 alt="4ideas-healthy-eating-newyear5"
 class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/4ideas_healthy_eating_newyear5_0b02766778.jpg?updated_at=2023-04-13T11:08:20.500Z"
 />
 </figure>
 </div>

 <hr class="vertical-space1" />

 <h4 class="block-heading">
 2. Where does your food come from?
 </h4>

 
 When you connect with whomever is growing your food, or you grow it
 yourself, you develop a personal investment in your healthy eating
 practice. One of the simplest ways is to center your grocery shopping
 around your local farmer’s market.
 

 
 The best part about getting your produce from the farmer’s market is you
 will eat local foods that are in season. Our bodies require different
 nutrition for different seasons, and seasonal produce is healthier,
 cheaper, tastier, and fresher.
 

 
 Visiting the farmer’s market gives you an idea of what fruits and
 vegetables are locally available, so you can plan your meals and gain
 insight into the nutritional value of what you are eating. You also meet
 the people who grow your food, and are supporting local farmers.
 

 <h4 class="block-heading">
 3. Be excited
 </h4>

 
 If you approach healthy eating with the thought that you’re sentenced to
 a lifetime of rabbit food, it’s going to be miserable and impossible.
 Instead, think about the foods you love and try to incorporate them into
 the meals you eat. Learn about spices and put together visually
 appealing dishes that feature a variety of textures and flavors.
 

 
 The internet is overflowing with food content, from recipes to cooking
 videos.You are sure to find a blog or YouTube video that resonates with
 you. Eating is such an essential part of life, you might as well make it
 fun.
 

 <hr class="vertical-space1" />

 <div class="block-image">
 <figure>
 <img
 alt="4ideas-healthy-eating-newyear6"
 class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/4ideas_healthy_eating_newyear6_d78d8eadd1.jpg?updated_at=2023-04-13T11:05:59.591Z"
 />
 </figure>
 </div>

 <hr class="vertical-space1" />

 <h4 class="block-heading">
 4.
 Know that healthy eating is improving your quality of life
 </h4>

 
 This is self-explanatory, but perhaps the most important of the four. We
 have to eat to survive; providing our bodies and minds with the fuel
 they need to thrive is critical.
 

 
 Whether you wish to spend time with your loved ones, explore your
 passions, or achieve your goals,&nbsp;nourishing yourself gives you the
 energy and ability to do the things you love to the best of your
 ability.&nbsp;
 

 
 Healthy, balanced eating shouldn’t be a chore; it can instead become a
 natural part of your lifestyle. Hopefully this guide makes it a little
 less intimidating.
 

 <hr class="vertical-space1" />

 <hr />

 <h4 class="has-text-align-center block-heading">
 Illustrations by ARATI SHEDDE
 </h4>

 <hr />

 <hr class="vertical-space1" />

4 ideas for healthy eating in the New Year

<h4 style="text-align:justify;">POOJA KINI shares one of her simple superfood salads to brighten up your Monday and give you a burst of nutrients.&nbsp;</h4>Sometimes, ordering delivery can seem like the only way to get a filling lunch on a busy Monday. But eating well doesn’t have to require thinking too much – it’s about keeping the right things in your pantry.This salad is packed with superfoods and color. Arugula is full of Vitamins C and K, beta-carotene, and magnesium. Blueberries are rich in antioxidants and anthocyanins. Cherry tomatoes contain lycopene, while extra virgin olive oil is full of heart healthy fats.&nbsp;Another plus? Chopping is optional and you don’t have to make a dressing. This is a lunch that looks good and makes you feel even better. It also takes 5 minutes to put together, so you can really take your time and enjoy it.<hr><h3>The Easiest Superfood Salad</h3><hr><h4 style="text-align:justify;">Ingredients:</h4>Arugula Blueberries Cherry tomatoes (optionally cut in half) Extra virgin olive oil (make sure you’re using a good quality one!) Goat cheese or feta cheese Lemon Salt and Pepper&nbsp; Honey Method:Add your arugula to a bowl, then add a handful each of blueberries and cherry tomatoes.&nbsp; Sprinkle in a good amount of cheese of your choice.&nbsp; Top with a pinch of salt and freshly cracked pepper. Squeeze lemon over everything.&nbsp; Finish with a healthy drizzle of olive oil and honey.

Case of the weekday blues? Eat some blueberries

Prakash is a high school student, passionate about nature and functions of the brain. He writes a blog, chalagullaprakash.blogspot.com/, and has developed an app for mental wellness, SOLACE. He wants to study neuroscience to understand how memory works.

prakash-chalagulla.jpg

Prakash Chalagulla

<h4>
 PRAKASH CHALAGULLA explores the
 relationship between memory and concentration. He suggests
 that one of the common reasons we forget things is because we are unable
 to concentrate due to so many distractions. He also provides the
 solution!
</h4>

<hr class="vertical-space1" />

<hr />

<h2 class="has-text-align-center">
 Connecting Concentration and
 Memory
</h2>

<hr />

<hr class="vertical-space1" />


 Do you sometimes forget your cell phone? Have you ever walked into a room
 for something then forgotten what it was? Are you unable to recollect names,
 phone numbers, or street names?&nbsp;You probably answered yes to at least
 one if not all of these examples. You are not alone. We are all prone to
 absentmindedness at times. These lapses in memory are caused by breaks in
 attention, which happen when our focus is somewhere else.



 Professor of Psychology at Harvard University, Daniel Schacter, offers seven
 ways our memories fail us1. He calls them the seven sins of
 memory and categorizes them into three groups: forgetting, distortion, and
 intrusion. One of these sins is absentmindedness, forgetting caused by
 lapses in attention.


<hr class="vertical-space1" />

<figure class="block-table overflow-auto">
 <table class="mb-3">
 <tbody>
 <tr>
 <td>
 Sin
 </td>
 <td>
 Type
 </td>
 <td>
 Description
 </td>
 <td>
 Example
 </td>
 </tr>
 <tr>
 <td>Transience</td>
 <td>Forgetting</td>
 <td>Accessibility of memory decreases over time</td>
 <td>Forgetting events that occurred long ago</td>
 </tr>
 <tr>
 <td>absentmindedness</td>
 <td>Forgetting</td>
 <td>Forgetting caused by lapses in attention</td>
 <td>Forgetting where your phone is</td>
 </tr>
 <tr>
 <td>Blocking</td>
 <td>Forgetting</td>
 <td>Accessibility of information is temporarily blocked</td>
 <td>It’s on the tip of your tongue</td>
 </tr>
 <tr>
 <td>Misattribution</td>
 <td>Distortion</td>
 <td>Source of memory is confused</td>
 <td>Recalling a dream memory as a waking memory</td>
 </tr>
 <tr>
 <td>Suggestibility</td>
 <td>Distortion</td>
 <td>False memories</td>
 <td>Resulting from leading questions</td>
 </tr>
 <tr>
 <td>Bias</td>
 <td>Distortion</td>
 <td>Memories distorted by current belief system</td>
 <td>Aligning memories to current beliefs</td>
 </tr>
 <tr>
 <td>Persistence</td>
 <td>Intrusion</td>
 <td>Inability to forget undesirable memories</td>
 <td>Resulting from traumatic events</td>
 </tr>
 </tbody>
 </table>
</figure>

<h4>
 Is it a memory problem or a concentration
 problem?
</h4>


 Concentration is our ability to focus the mind on one subject, object, or
 thought, and at the same time exclude other unrelated thoughts, ideas,
 feelings, and sensations. As my mother often likes to point out, when I play
 games or watch movies everything else ceases to exist for me.



 Memory is our ability to store information, past experiences, and events for
 future learning and understanding.



 “For the majority of people, [forgetting] is not a memory problem per se,
 but it’s more of a concentration or organizational problem where they’re not
 getting the information initially or they’re not processing it correctly in
 the first place,” says Aaron Bonner-Jackson, a neuropsychologist with
 Cleveland Clinic’s Lou Ruvo Center for Brain Health. “They say they have a
 memory problem when in fact trouble with concentration, focus, or
 organization is the underlying issue.”


<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">
 One of the biggest challenges our generation faces
 is lack of
 focus. Due to constant distractions, we are unable to come out
 of the clutches of scattered thinking. Lack of focus means we
 either don’t complete tasks or don’t execute them well.&nbsp;
 
</h4>

<hr />

<hr class="vertical-space1" />


 One of the biggest challenges our generation faces is lack of focus. Due to
 constant distractions, we are unable to come out of the clutches of
 scattered thinking. Lack of focus means we either don’t complete tasks or
 don’t execute them well.&nbsp; “We’re really wired to be mono-taskers,
 meaning that our brains can only focus on one task at a time,” says
 neuropsychologist Cynthia Kubu of the Cleveland Clinic. “When we think we’re
 multitasking, most often we aren’t really doing two things at once, but
 instead, we’re doing individual actions in rapid succession, or
 task-switching,” she says.



 Improving concentration and memory power is important when we want to
 accomplish anything. The age-old mantra – to have a sharp memory we need
 complete focus – is really vital. Meditation plays a significant role in
 improving concentration. In meditation, we focus the mind on a particular
 object, thought, or activity in order to train attention and awareness, and
 achieve a mentally clear and emotionally calm and stable state. In other
 words, it is a tool to create a state of mind where one thought prevails. It
 helps us move from fickle-mindedness to one-pointedness.


<hr class="vertical-space1" />

<div class="text-center">
 <img decoding="async" width="700" alt="" class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/do_you_forget_things2_e3eaa9aa7b.jpg?updated_at=2023-04-10T13:57:25.677Z" />
</div>





<hr class="vertical-space1" />


 As a meditator, I feel it enhances my ability to focus a million-fold,
 enabling me to be resourceful. Because of meditation, I am able to strike
 the right balance between hard work and smart work. One prominent change I
 have noticed is a drastic improvement in my level of concentration. Tasks
 that would earlier take two to three hours to complete, I can do in half
 that time now. I am more level-minded in demanding situations and as a
 result I am less stressed.


<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">
 As a meditator, I feel it enhances my ability to
 focus a
 million-fold, enabling me to be resourceful. Because of
 meditation, I am able to strike the right balance between hard
 work and smart work.
 
</h4>

<hr />

<hr class="vertical-space1" />


 Our generation faces a lot of challenges today, but we also have a lot of
 tools we can use to overcome them and set the right example for the future.


<hr class="vertical-space1" />


 1Schacter, D., 2002.
 The Seven Sins of Memory: How the Mind Forgets and Remembers. Mariner Books, USA.


<hr class="vertical-space1" />

Do you forget things?

<h4>
 PRAKASH CHALAGULLA shares his insights and some
 research findings on being open and staying relaxed while navigating the teenage years. It’s all in the
 attitude!
</h4>



<hr class="vertical-space1">



Being open is a fundamental <a href="https://www.psychologytoday.com/intl/basics/personality">personality</a> trait
 that indicates receptiveness to new information, ideas, and experiences. So that we can retain new knowledge in our
 memory, related brain changes need to occur. New connections between neurons and synapses are formed in places such
 as the amygdala, the hippocampus, the cerebellum, and the prefrontal cortex, which are all involved in memory
 processing. It was once believed that, as we age, the neural networks became more rigid due to insufficient exposure
 caused by lack of learning. But in the past two decades, research has revealed that the brain never stops changing
 and adjusting. This capacity of the brain to change with learning is called plasticity.



Neuroplasticity is the capacity of neurons and neural networks in the brain to change their connections.
 Neuroscientist <a href="http://www.ucl.ac.uk/cdcn/aboutus/steering/Maguire">Eleanor Maguire</a> of University
 College London conducted a study on London’s taxi drivers. They navigate the smog-filled streets with ease,
 instantaneously calculating the swiftest route between any two points. In her <a
 href="http://rstb.royalsocietypublishing.org/content/364/1522/1407">earliest studies,</a> she discovered that
 London taxi drivers had more gray matter in their posterior hippocampus (responsible for memory) than people who
 were similar in age, education, and intelligence, but who did not drive taxis. Although some neural functions appear
 to be hard-wired, certain neural networks exhibit adaptability and carry out specific functions while also retaining
 the capacity to deviate from their usual functions and reorganize themselves. Hence, neuroplasticity is generally
 considered a complex, multifaceted, and fundamental property of the brain.



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<hr>



<h4 class="has-text-align-center">Neuroplasticity is
 considered a complex, multifaceted, and fundamental property of the brain. We have exceptional brain
 flexibility as teenagers.</h4>



<hr>



<hr class="vertical-space1">



I feel we have exceptional brain flexibility as teenagers. Personality traits and interactions with family, friends,
 and the community play a vital role in our holistic development. The studies of adolescent health and well-being
 also show the importance and impact of such interactions in shaping our resilience, self-esteem, self-efficacy,
 sense of coherence, and level of perception.



Adolescent psychological well-being includes self-acceptance, positive intrapersonal relationships, autonomy, and
 life satisfaction. It’s important to observe and adjust our attitude as we journey toward adulthood. A major
 milestone of becoming a teenager is finishing one phase of life, childhood, and entering another. Being independent
 is paramount. This, in turn, causes a lot of stress and anxiety, and they build up, leading to attitude issues.
 Relaxing activities like gardening, meditation, reading, drawing, etc., help to de-stress. If we embark on this
 phase with the right attitude, our life journey will be smoother.



Motivational speaker and author, Zig Ziglar, once said, “Your attitude, not your aptitude, will determine your
 altitude.” Our mental attitude makes the world what it is for us. Our thoughts make things beautiful or ugly.
 According to the Oxford dictionary, “Attitude can be described as a settled way of thinking or feeling about
 something or someone.”



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<figure><img decoding="async" width="700" height="464" alt="" class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/Being_Open2_700x464_1500f7dfd1.jpg?updated_at=2023-04-12T05:41:11.996Z">
</figure>



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<hr>



<h4 class="has-text-align-center">Positive thinking fosters a
 positive attitude that improves self-esteem and promotes resilience even in difficult times.
</h4>



<hr>



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Most successful people, including professional athletes, actors, business people, artists, politicians, and spiritual
 leaders, attribute their success to one thing – the “power of positive thinking.” Positive thinking fosters a
 positive attitude that improves self-esteem and promotes resilience even in difficult times.



Research has shown how a regular practice of meditation can relieve stress and anxiety and enhance the state of
 awareness and concentration level, thus elevating positivity and level-mindedness. One of the most interesting <a
 href="http://www.pnas.org/content/108/50/20254.short">studies</a> in the last few years, carried out at <a
 href="http://www.forbes.com/colleges/yale-university/">Yale University</a>, found that mindfulness meditation
 decreases activity in the default mode network, the brain network responsible for mind-wandering and
 self-referential thoughts – the “monkey mind.” A channelized mind works as an effective and efficient tool for our
 overall well-being.



We have all been witness to the changes the pandemic has brought throughout the globe. I feel qualities like
 compassion and empathy are essential for my generation as future leaders to develop an attitude of openness.



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<hr>



<h4>References</h4>



Openness. Psychology Today, Sussex Publishers: <a
 href="http://www.psychologytoday.com/intl/basics/openness">www.psychologytoday.com/intl/basics/openness</a>.



Rugnetta, M. Neuroplasticity. Encyclopedia Britannica: <a
 href="https://www.britannica.com/science/neuroplasticity">https://www.britannica.com/science/neuroplasticity</a>.




Hoiland, E. Brain Plasticity: What Is It? Learning and Memory.&nbsp; <a
 href="https://faculty.washington.edu/chudler/plast.html">https://faculty.washington.edu/chudler/plast.html</a>.




Walton, A.G., 2015. 7 Ways Meditation Can Actually Change The Brain. Forbes Magazine: <a
 href="https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/?sh=39c975f14658">https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/?sh=39c975f14658</a>.




Chou, W., 2018. The Difference Between Open-Minded and Closed-Minded People. <a
 href="https://willyoulaugh.com/open-minded">https://willyoulaugh.com/open-minded</a>.



Spring, S., 2015. &nbsp;6 Keys to an Open Mind. The Good Men Project. <a
 href="https://goodmenproject.com/featured-content/six-keys-to-an-open-mind-fiff/">https://goodmenproject.com/featured-content/six-keys-to-an-open-mind-fiff/</a>.




Cherry, K., 2021. How to Become More Open-Minded. Verywell Mind. <a
 href="https://www.verywellmind.com/be-more-open-minded-4690673">https://www.verywellmind.com/be-more-open-minded-4690673</a>.




Gordon, S., 2022. 16-Year-Old Child Development Milestones. Verywell Family. <a
 href="https://www.verywellfamily.com/16-year-old-developmental-milestones-4171922">https://www.verywellfamily.com/16-year-old-developmental-milestones-4171922</a>.




Malinowska-Cieslik, M., J. Mazur, H. Nalecz and A. Malkowska-Szkutnik, 2019. Social and Behavioral Predictors of
 Adolescents’ Positive Attitude Towards Life and Self. International Journal of Environmental Research and
 Public Health. MDPI, 11. <a
 href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6888235/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6888235/</a>.




Jabr, F., 2011. Cache Cab: Taxi Drivers’ Brains Grow to Navigate London’s Streets. Scientific American. <a
 href="https://www.scientificamerican.com/article/london-taxi-memory/">https://www.scientificamerican.com/article/london-taxi-memory/</a>.




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Being open and relaxed – for teenagers

<h4>PRAKASH CHALAGULLA explores the process of change, and turning routines into habits.</h4>Are you happy with the person you have become? Most of us experience a disparity between who we are and who we wish to be. To attain the desired goal, it may seem essential to alter our personalities. We get frustrated and irritated with ourselves, more and more with each failed attempt. As with most things in life, knowing “why” makes things simpler.Due to the preconditioning of the brain, it is increasingly difficult to change old habits and form new ones. To explain, imagine your brain as a rich and dense forest. It is challenging and energy-consuming to move through it. All of our actions and behaviors leave trails in the forest of the brain because our brain dislikes expending energy, so it uses a trick. We begin by trampling some plants to make routes through the bush. The more we do it, the more noticeable the trail becomes. Over time, it is a more pleasant road to travel, so we use it more frequently and eventually it becomes a street. When we do the same thing again and again over the years, the roadway transforms into a motorway. It becomes effortless, familiar, and pleasant to traverse. The more apparent the brain highways, the more involuntary they become. We keep using them, which means we keep doing what we’ve always done. This is why change is difficult, especially when we are adults, because our brains have already created concrete paths and roads.To understand how such highways are built, we must first distinguish between routines and habits.A routine is a series of acts that we repeat over and over because they are successful. For example, we buy the same ingredients for cooking, then cook them in a specific order to get the desired flavor. Or we set an alarm for 6:30 a.m. to wake up at that time every day.Imagine you have a smart planner that plans all your routines thoughtfully, with awareness of the future and careful consideration for the results. Based on that, you choose actions to achieve specific outcomes, even if they are uncomfortable, like taking a shower after waking up. Routines can eventually become habits.Habits seem much more comfortable because they happen without thinking, which is why they are also called muscle memory. We’ve done those things so many times that the brain finds them rewarding and an excellent response to the problem. As a result, a habit makes us feel like we’re on autopilot. We don’t have to persuade ourselves to do something when it has already become a habit. The crucial thing to remember about habits is that they are put in motion by triggers, which have context cues, that send a signal to the brain to begin the behavior or activity. We may have many triggers in our life, such as when we see our phone we almost always unlock it. When we sit in a car, we put on the seat belt. When we buy coffee before work, we get a cookie even if we aren’t hungry.Toddlers help us understand habits. They react to their current desires based on what is nearby, without regard to any longer-term objectives. Toddlers have no concept of the future, so when they detect a trigger, they steer down the simple path inside the brain that leads to a familiar pleasant outcome. Most of our challenging habits began with this satisfying feeling: chocolate is good, or browsing Reddit is moderately entertaining. This is why we continue to do these things, even if they are unhealthy for us. Rewarding feelings are linked to an active urge for repetition, thus forming habits.While toddlers may appear to have built-in sabotage mechanisms, they are just as necessary as the smart planner, and they function well together most of the time. We need our smart planner for big ideas, parallel parking, and tax preparation. However, allowing our smart planner to accomplish everything would consume too much energy. Outsourcing dull and repetitive chores to toddler-managed habits lets our brain manage daily life, while also coping with more sophisticated mental issues. So, if we wish to modify and incorporate new behaviors into our lives, we need to employ these energy-saving methods to help us.We can concentrate on minor details rather than major ones. Improving our life incrementally is far preferable to aiming high and altering nothing. Tiny adjustments can have a big impact over months and years. If we want to make change easy, the greatest solution may not be to push but to convince our brain that it isn’t such a huge problem. We simply develop new routines and make them habitual. We want our smart planner to build the initial trail and then utilize our toddler to smoothly launch the action.<hr><hr><h4>If we want to make change easy, the greatest solution may not be to push but to convince our brain that it isn’t such a huge problem. We simply develop new routines and make them habitual.</h4><hr><hr>So, we begin by attempting to establish a pattern, and add clear triggers that the toddler can take up later on. Remember that a trigger is simply a signal that we always identify with an action. It can be a visual cue, such as seeing our exercise attire, a specific time of day, or a specific location. What matters is that we always begin the action in a precise setting. This trigger is the start button that will initiate the activity. If we continue, it will transform from a routine into a habit, from a path to a highway. Don’t get me wrong, squats will still require energy, but doing them will seem less like a job and more like a regular part of your day.Wanting to exercise to get into shape is a relatively common objective. The first step is to break down this generic goal into distinct, discrete activities, to make the action as simple as possible – small enough to be feasible, and detailed enough that we don’t have to think about it. For example, a tangible, controllable action could be “performing ten squats” every morning.While this is straightforward, it is not simple. Many things you want to turn into habits don’t provide as much immediate enjoyment as squandering time on Reddit. The trick is to make the new activity delightful, so it is easier to repeat and more likely to be picked up by the toddler.Try to make the action or behavior more joyful in and of itself, for example, listen to your favorite music or podcast while working out. The beginning is the easiest phase, especially during the first week or two. The difficult part is continuing every day, however, as you progress, it will become easier. Finally, change is a continuous journey, leading to a destination.“Sow an act, you reap a habit; sow a habit, you reap a character; sow a character, you reap a destiny.”<hr><hr>References:Manson, M., 2022. How to Change Your Life. Mark Manson. 10 June 2021. Web. 28 Aug. 2022: <a href="https://markmanson.net/how-to-change-your-life">https://markmanson.net/how-to-change-your-life</a>.Kurzgesagt. Change Your Life – One Tiny Step at a Time. Kurzgesagt – In a Nutshell. 07 June 2022. Web. 28 Aug. 2022: <a href="https://www.youtube.com/watch?v=75d_29QWELk">https://www.youtube.com/watch?v=75d_29QWELk</a>.<a href="https://journals.sagepub.com/doi/pdf/10.1097/00004647-200110000-00001">https://journals.sagepub.com/doi/pdf/10.1097/00004647-200110000-00001</a><a href="https://www.cell.com/action/showPdf?pii=S0960-9822%2817%2931258-7">https://www.cell.com/action/showPdf?pii=S0960-9822%2817%2931258-7</a><a href="https://www.goodreads.com/book/show/11468377-thinking-fast-and-slow">https://www.goodreads.com/book/show/11468377-thinking-fast-and-slow</a><a href="https://www.researchgate.net/publication/229351035_How_do_habits_guide_behavior?%20Perceived_and_actual_triggers_of_habits_in_daily_life">https://www.researchgate.net/publication/229351035_How_do_habits_guide_behavior? Perceived_and_actual_triggers_of_habits_in_daily_life</a><a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00560/full#h5">https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00560/full#h5</a><a href="https://www.inc.com/jeff-haden/change-any-habit-painlessly-6-tips.html">https://www.inc.com/jeff-haden/change-any-habit-painlessly-6-tips.html</a><a href="https://learningcenter.unc.edu/tips-and-tools/changing-habits/">https://learningcenter.unc.edu/tips-and-tools/changing-habits/</a>

How to change your life

Prakash Seshadri

<h4>In this series of articles, PRAKASH SESHADRI takes the reader on a journey from survival mode to a mature leadership model, by sharpening Emotional and Heartful Quotients, and using examples of the challenges that an individual and organization undergo.</h4><h4>Is there a way to move from a survival mindset to a growth mindset? Do we understand how human beings evolve their competencies? Are we clear on the role of Emotional Intelligence in leadership? Does the heart have a role to play in sharpening our <a href="https://heartfulness.org/magazine/from-inner-stillness-to-outer-agency" target="_blank" rel="noopener noreferrer">leadership skills</a>?</h4>Often leadership is thought to be a skill that is only relevant for those with fancy titles and the responsibility for managing large group of people. But leadership is required for all of us, regardless of the role we play at work, at home, in the society or any other place of interaction. Each individual has the ability to make a difference if they can “sharpen the saw” on their ability to empathize and interact with other fellow human beings. The art and science of leadership has evolved over the last decades, thanks to management gurus and their books and lectures etc. In the recent past we have seen increased involvement of Mindfulness in making leadership more empathetic. But very little has been written about the role of the heart in leadership, even though it plays a very important role in most critical decisions that organizations and individuals make on a daily basis.<h4>Survival Instincts</h4>Let us begin with a story of a lion and a deer. One morning, there was a hungry lion on the prowl. He had to run with all his might to catch the deer, else he would die of starvation. The same morning, there was a deer out crisscrossing the landscape of the forest. To avoid being in the jaws and paws of the lion, the deer was constantly changing her trajectory to survive.What is the substance of the story? The entire thing boils down to survival. Whether you are a deer or a lion, you must run.If you are a business leader still waiting for a successful moment, think twice: Have you been running the show like a lion or a deer? It is not the force with which you run that counts, it is the attitude that makes all the difference.Drawing a parallel between this animal story and what we do as humans, if we ask who the lion would be in our office environment, generally it would be the boss. Who are the deer? Usually the employees. And what are the parallel survival instincts in organizations? They are quarterly-based targets, performance pressures, productivity pressures, research etc. My personal observation going back to the 1980s and 90s is that even though the most successful corporate or a fortune 500 company had back-to-back quarters of great performance, a single poor performance in the subsequent quarter led to layoffs. This still prevails today.<h4>The Pressure of Survival and Productivity</h4>Wherever we go for corporate engagements, there’s a standard tone: “I am highly stressed,” “I have a lot of pressure,” “My boss is at my throat,” “I have huge targets to achieve.” A cross section of employees who have been living through similar ordeals have decided to draw the curtains on their lucrative careers to settle for relatively quieter jobs. The reason? Cut-throat competition and stress, the silent killer responsible for many lives. No one is immortal, so why the struggle? The so-called corporate hierarchy is pushing each one to the brink with unrealistic expectations and goals created by every fabric of society, be it the boss, manager, family or yourself. In my last 34 years of experience I have realized that this thread of hierarchy is inscrutable.Let’s face it, as long as we are at this place, we must run the human race. There are many questions that arise:How do we face it? What set of skills, knowledge and capabilities are needed to scale up in an organization structure? How to be more productive in order to be successful? How to achieve expertise? How to seize new opportunities? How to deliver value to customers?<img src="https://cdn-prod-static.heartfulness.org/Leadership2_5b1a41efa4.jpg?updated_at=2023-04-04T13:00:37.439Z" alt="leadership-from-the-heart-part-1"><h4>The Competency Spectrum</h4>The human survival instinct is reflected in the concept of core competencies, which is a very simple model to build core competencies (Broadwell, 1969; Hamel &amp; Prahalad, 1990). You start with Unconscious Incompetency (UI) then move on to Conscious Incompetency (CI), then to Conscious Competency (CC), and finally to Unconscious Competency (UC).Let me illustrate with an example. There is a family living in a big apartment complex with a swimming pool. When the parents are not aware, the toddler finds her way out of the house, sees other people moving on top of the water from one end to another, slides into the water but can’t swim. Fortunately, the child is saved. After six months she starts speaking and yet has a fancy to do what the elders are doing. All in all, the child never knew that she has to learn to float on top of the water.In the CK Prahalad model, this is called Unconscious Incompetency, when are are ignorant, when we are not even aware that we are not aware.This is what happens to many employees when they are pushed down by severe work pressure, or when there is a new technology to be learnt, or a new framework to be developed. They are exposed to unconscious incompetency. They don’t know that they don’t know.Now, when the toddler starts to speak, she expresses her interest in going to the pool. Her father tells her that she has to learn to swim. So now she has moved from UI to Conscious Incompetency. She knows that she has to learn to swim, but she doesn’t yet know swimming. So Conscious Incompetency is when we are aware that we are not aware. When a task is assigned to an employee, they are aware they cannot do it and move to CI.Now let’s consider performance measures, such as goals. If my goal, by the age of 10, is to become the under 10 state swimming champion, then I have to learn the art of swimming. This is termed the “conscious building process of acquiring knowledge and putting that knowledge into practice.” The knowledge that we get through books is not enough; we consciously and consistently put our acquired knowledge into practice so that it becomes our expertise and we implicitly achieve goals.This process of developing competency in a conscious manner is what Professor Prahalad called Conscious Competency (CC).For example, you are driving on an unfamiliar road and in an unfamiliar vehicle, which has a new driving system that you have never used. The moment you get into the car, you start checking out the driving system, its settings etc. You also load the maps to check the route in advance. Now you are in high alert mode as the vehicle and the roads are not familiar. This is akin to the process of competency building. When you need to build a competency, you need to be sure of the skills you need and also be conscious of building that competency. Hence the term Conscious Competency (CC).If these stages are understood by training managers, HR managers and the leadership team, then they will be able to delegate and choose the skilled personnel to implement tasks who can achieve their goals.Lastly, we move into the ultimate aspect, Unconscious Competency (UC), where everything happens automatically and unconsciously, like your breath – effortless and seamless – because of mastering knowledge and skills to perfection.This is how Professor Prahalad introduces core competencies into any organization, bringing harmony between multiple resources and skills to make it unique.To be continued.<hr><h4 style="text-align:center;">Article by PRAKASH SESHADRI</h4><hr>

Leadership from the heart - part 1

<h4>PRAKASH SESHADRI takes the reader from survival mode to a mature leadership model, by sharpening Emotional and Spiritual Quotients through the practices of meditation, introspection and inquiry.</h4><h5 style="text-align:center;">Is there a way to move from a survival mindset to a growth mindset? Do we understand how human beings evolve their competencies? Are we clear on the role of Emotional Intelligence in leadership? Does the heart have a role to play in sharpening our leadership skills?</h5><h4>Challenges to Graduating Up the Competency Spectrum</h4>Why is that some people do not learn fast, and what stops them? I was reading an interesting article recently, in which it was suggested that everyone in the world who has ever been born or will be born has the same hardware as Albert Einstein or Newton, and our brains are also wired in a similar manner. Einstein could achieve so much in his lifetime, but most of us are ineffective though we have the same set of capabilities. What is the difference? For hardware to work efficiently we need software and unfortunately people are never taught how to build it. I may buy readymade Windows or Mac software and install it, and it works. But how do I write my own code, build my own operating system, or write my own app? These are the biggest challenges. Today we cannot build our own software because we are not inquisitive; we have lost the ability to ask questions. Every question you ask can be replaced by a higher level of questioning, which will expand your consciousness, your state of being and your awareness.The second biggest challenge is to look within and introspect, and we do not make the time to do so, so we have lost the art of introspection. Looking within with distractions is very different from looking within without distractions. So it brings us back to the competency model. We need to develop these tools. Like the Lion and the Deer story, we humans are also busy with our survival, and we do not have the time to hit the pause button, to spend time asking questions, and to introspect. In fact, 99.99% of the time many of us are in perennial survival mode. Realizing that is the first step: we are moving from Unconscious Incompetency to Conscious Incompetency mode.<img src="https://cdn-prod-static.heartfulness.org/leadership_from_the_heart_part2_2_b58dfd307e.jpg?updated_at=2023-04-05T10:51:26.248Z" alt="Leadership from the heart">Is all corporate work related to survival? 99.99% of the time no. It’s all about growth, inclusion, collaboration and compassion. It’s about getting people together. We need teamwork and, yet, when the team comes together, what do we do? The survival instinct, the “fight or flight” instinct, takes over. At a leadership level, this survival instinct is embedded in us as power. In most organizations, people are in fight or run-away mode. All the key decisions are with one or two people at the top, while others are free to take a tea break or a lunch break, but by afternoon they have to accomplish the targets given.The fight or flight instinct is associated with the older parts the brain as a survival mechanism, and it usually generates an emotional response. But where does the root of that emotion come from? It has been scientifically shown that feelings and emotions are generated in the heart, which is why we call a person cold- or warm-hearted, but we never say a cold-minded person. When a leader leads with true feelings emanating from the heart, leading to mutual, respectful engagement and creative work involvement, they build trust and respect and take the business further. Such a leader is respected and loved. Employees open up, feeling safe and appreciated, without much being said.It is commonly understood that communication is 10% data and 90% feeling. For example, when an HR person is listening to an employee sharing their woes and grievances, it helps if they are empathetic and compassionate and relate to the person’s mindset. The same holds true with a customer; we want to instill in them a feeling of security and trust. To develop these skills, we have to go deep within our hearts and connect to our inner self, invoking the connection between the mind and the heart. When we can do that, we deem <a href="https://heartfulness.org/magazine/the-inevitability-of-change-and-its-repercussions" target="_blank" rel="noopener noreferrer">to be a leader</a> – one who has the ability to listen and empathize.But generally, either we are talking, or, while others are talking, we are busy getting ready to respond. We are unable to listen while we are creating our own response. For a leader, it’s of paramount importance to still the mind. It becomes so still that whatever the other person is saying is amplified by itself and multiplies by itself.The second essential quality of a leader is to suspend prejudice. While conversing with someone, do not see through a predefined set of filters based on past experiences. We put everyone in multiple slots and make judgments about them even before we meet them.<h4>The Role of Meditation</h4>A successful leader develops stillness of the mind by calming and subsiding thoughts. A successful leader also stops being prejudiced, instead developing a motherly attitude and understanding. We can intensify our concern and affection for our employees, in spite of their recurring mistakes. We can step into their shoes and feel their mindset without an air of prejudice. That kind of essential bonding can be acquired in abundance through the practice of meditation.<img src="https://cdn-prod-static.heartfulness.org/leadership_from_the_heart_part2_3_262bde7321.jpg?updated_at=2023-04-05T10:52:21.584Z" alt="leadership from the heart - part 2">Meditation brings down the reactive instinct, even in catastrophic situations. But how many life and death situations do we face in a normal day? Not many. Instead we activate the fight or flight response regularly for smaller things, because our system still responds the same way. For example, if someone snatches your water bottle, do you react and get agitated, or are you polite and let them take it as a courtesy? Once the response is triggered, with the release of hormones, it can take from one minute to 45 minutes to calm down, depending on our physiology. Now here is the warning bell: when we are emotional and feeling stressed, it is better not to talk, not to decide, and not to react.It was beautifully put up by a speaker in a leadership lecture recently: the Ramayana would not have happened if King Dasharatha had been silent when Kaikeyi put her hand in the chariot wheel. He granted her two boons and one thing led to another, then another, and the Ramayana happened. Even when Dhobi told Rama, “Your wife is not chaste,” what did Rama do? Abolished her to the forest. What do these incidents teach us? Don’t take any decision in a state of impulse. Allow your system to calm down, and the best way to do that is to turn your external focus to an internal focus. To attain a peaceful state, take up meditation, although the outcome will depend on your level of interest, intention and the intensity with which you practice.So, let’s go back to the Lion and the Deer story. There is a famous quotation: “People don’t care how much you know, till they know how much you care.” A true leader understands the pulse of their employees. As years pass by, their technical know-how may come to a standstill, but their ability to manage people cannot fall down, otherwise it’s over. Their ability to manage people comes from their ability to understand them through the heart, and also accept their faults. Nobody is perfect, neither you nor I. We may indulge in presenting a perfect demeanor externally, but we are aware of our internal challenges. I can say with certainty that over a period of time it’s quite easy to scale up to the next level of leadership, emanating from the heart.What did the lion and the deer learn? They learnt to co-exist. It is possible.<hr><h4 style="text-align:center;">Article by PRAKASH SESHADRI</h4><hr>

Leadership from the heart - part 2

Dr. Tyagi is the Executive Director of Gramin Vikas Vigyan Samiti (GRAVIS), an NGO dedicated to working in impoverished rural regions of India, including the Thar Desert in Rajasthan, Uttarakhand, and Bundelkhand. He is a physician and a public health professional by education, and at GRAVIS he oversees administration, coordinates various programs, develops new projects, and fosters new partnerships.

Prakash-Tyagi.jpg

Prakash Tyagi

<h4
 id="h-dr-prakash-tyagi-is-the-executive-director-of-gramin-vikas-vigyan-samiti-gravis-an-ngo-dedicated-to-working-in-impoverished-rural-regions-of-india-including-the-thar-desert-rajasthan-uttarakhand-and-bundelkhand-in-part-1-of-this-interview-with-kashish-kalwani-he-speaks-about-applying-the-gandhian-principles-of-love-non-violence-and-truth-to-support-communities-in-need">
 DR. PRAKASH TYAGI
 is the Executive Director of Gramin Vikas Vigyan Samiti (GRAVIS), an NGO
 dedicated to working in impoverished rural regions of India, including the
 Thar Desert, Rajasthan, Uttarakhand, and Bundelkhand. In part 1 of this
 interview with
 KASHISH KALWANI, he speaks about applying the Gandhian
 principles of love, non-violence,
 and truth to support communities in need.
</h4>

<hr class="vertical-space1" />


 Q: Thank you sir, for having this conversation with us. You have
 been on a
 long and inspiring journey with GRAVIS. Could you tell us more about
 it?



 PT: GRAVIS is a
 pioneering organization that was founded in 1983 in the Thar Desert. The
 vision was for constructive rural development on the Gandhian lines of
 philosophy, and at the time there were no organizations working on integrated
 rural development in a holistic way in that area. Since then, GRAVIS has grown
 extensively. It’s currently one of the leading organizations in the region and
 nationally, with some global recognition.



 The Thar Desert is the driest part of India, with severe water scarcity, food
 shortages, and poverty. Since the beginning, GRAVIS has been involved in
 drought mitigation, finding common feasible solutions in consultation with the
 local people. We took up various projects and formed multiple partnerships to
 mitigate the effects of drought. Later, GRAVIS expanded into other areas of
 human development, including healthcare, education, and rural livelihood.



 The core of GRAVIS’ work has been active community involvement, and that
 includes consulting with the community to find solutions, taking their advice,
 and developing future projects and programs. We ensure that they are fully
 involved in many ways. GRAVIS has led to the formation of more than 3000
 community-based organizations (CBOs), and many of them are sustainable,
 self-reliant, confident, working on their own, leveraging government
 resources, and developing their own agenda and priorities. That helps in
 sustaining the initiatives we have taken up.



 We have been extending our work regularly every year, and currently we reach
 about 1.5 million people.


<hr class="vertical-space1" />

<div class="block-image">
 <figure>
 <img width="700" alt="love-nonviolence-truth2-700x467" class="lazyload w-100"
 src="https://cdn-prod-static.heartfulness.org/love_nonviolence_truth2_700x467_f4b9f4d432.jpg?updated_at=2023-04-07T10:06:55.238Z" />
 </figure>
</div>

<hr class="vertical-space1" />


 GRAVIS has three defining aspects. The first is our technical expertise in two
 core areas:


<ol type="1">
 <li>
 Drought mitigation, at the ground level as well as in documenting and
 research. We share this information to facilitate learning and exchange
 across the whole of South Asia. The Thar Desert is the largest desert in the
 world in terms of population and housing, so that makes GRAVIS a leading
 drought mitigation organization.
 </li>
 <li>
 Healthcare: We provide medical services, as well as an integrated public
 health approach, including education, training, and capacity building of
 health workers and communities on general health, nutrition, hygiene and
 sanitation, sexually transmitted diseases, and non-communicable diseases.
 Tuberculosis has been a challenge in many communities and GRAVIS was one of
 the first organizations to highlight the threat of occupational lung
 diseases and mining diseases like silicosis.
 </li>
</ol>


 The second aspect is our philosophy. We work in areas where the need is the
 greatest. We don’t really go to areas where programs are being implemented by
 other organizations, as we want to ensure that our resources are taken to the
 people most in need. So, most of our projects are in very remote
 underdeveloped areas.



 Also at the philosophical level, linking it with the Gandhian model of rural
 development, it is important to work for societies and communities that are
 inclusive, favoring gender equality and harmony at all levels. This is needed
 for decision-making in the distribution of resources, and for making sure that
 there are no disputes and no divisions within the communities.



 The third aspect is community participation. We make sure that people are with
 us. Oftentimes we call community-based organizations, because they are the
 real power, they are the stakeholders of everything we do. That is how I would
 want GRAVIS to be known.



 Q: Thank you, Sir. When I volunteered with GRAVIS, I noticed how
 the
 buildings at the field site were named after the Gandhian values of
 prema (love), ahimsa (non-violence), and
 satya (truth). That really stood out for me. Do you have any
 particular memories that stand out for you in the years spent with
 GRAVIS?



 PT: There are
 many memories, and so much has happened in the last thirty-seven years, but my
 family involvement is extremely important because that is how GRAVIS came into
 existence. My parents decided to do something in an area that was extremely
 underdeveloped at that point of time. It was the late 1970s and I remember
 coming to Jodhpur when I was six years old. The conditions were very
 difficult, and Jodhpur was a very insignificant place. It would have been very
 easy for my parents to live elsewhere, but they took the decision that life
 was going to be spent for a cause in an area where there was a significant
 need. That’s how GRAVIS was founded.



 Another memory I have is that the organization grew through limitations and
 hardship, and that think tanks don’t come overnight. GRAVIS didn’t have a
 vehicle for years, although now it is different. It took years for GRAVIS to
 build its capacity and resources, and to become expert enough to understand
 the community’s needs. I think it requires a lot of dedication. It also
 requires the patience to spend time with people.



 In this era of the Internet, everything seems to be so fast, but that’s not
 real life. In real life you need time, and time cannot be replaced by anything
 else. What you can do in X amount of time, you cannot do in Y amount of time
 by accelerating work horizons. My memories are the memories of those
 hardships, of the struggles I grew up seeing.


<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">
 The core of GRAVIS’ work has been active community involvement, and that includes consulting with the community to find solutions, taking their advice, and developing future projects and programs.
</h4>

<hr />

<hr class="vertical-space1" />

<div class="block-image">
 <figure>
 <img width="700" alt="love-nonviolence-truth3-700x467" class="lazyload w-100"
 src="https://cdn-prod-static.heartfulness.org/love_nonviolence_truth3_700x467_f55da32219.jpg?updated_at=2023-04-07T10:08:49.754Z" />
 </figure>
</div>

<hr class="vertical-space1" />


 For nearly ten years I traveled from a village to Jodhpur every day in a bus
 to attend school. It was a 12-hour-a-day process from 7 a.m. to 7 p.m. All of
 this is important, because that’s how organizations become strong in their
 values and beliefs, and how they make connections to communities.



 GRAVIS faced very severe resistance in 1989-1990, when the whole country was
 burning. At that time, our centers were attacked and destroyed, because we
 worked with the lower castes, the so-called Dalits,
 and we were given a message that it was time to go home and not to spoil the
 community equations and dynamics. But we sustained and we fought back,
 literally from a point where nothing was left. Everything was destroyed,
 everyone was beaten, and then the organization reemerged. That’s a strong
 memory.



 A more recent memory is my own personal decision to stay with GRAVIS. I didn’t
 plan it that way, but with my father’s demise there was a vacuum of
 leadership, so I traveled back from the U.S. to India ten years ago.



 The most significant memories are meeting the social activists, the people who
 really believed in an India and a world free of discrimination, free of
 injustice. I remember meeting
 <a href="https://en.wikipedia.org/wiki/Jayaprakash_Narayan" target="_blank" rel="noreferrer noopener">Jayaprakash
 Narayan</a>, I remember meeting
 <a href="https://en.wikipedia.org/wiki/J._B._Kripalani" target="_blank" rel="noreferrer noopener">Kripalani</a>, I
 remember meeting
 <a href="https://en.wikipedia.org/wiki/Vinoba_Bhave" target="_blank" rel="noreferrer noopener">Vinoba</a>. It was
 quite a thing to do because they are big names.



 Last and not least – the love of the people has always been visible. In the
 rural areas, we receive so much affection, so much love, and that’s what makes
 the difference.



 Q: Yes, indeed. What are some practical tools that we can
 incorporate into
 our lifestyle to be more conscious of the way we are living and more
 involved in community initiatives?



 PT: I wouldn’t
 know. I’m a very unorganized man, I must admit. Everyone has their own way of
 doing things. If you ask me, at a very personal level, being on time is
 extremely important and it helps me measure if what I’m doing is fruitful or
 not. At the end of every 24-hour cycle, I make a calculation of what I did
 today and how I spent my time. It’s important to be accountable to myself
 about how my time was spent. I don’t know if it’s practical or more
 philosophical, but to me it’s important.



 The second thing is to do something new every day. And that “new” could be
 anything. It could be writing about something new or singing a new song.



 Q: Doing something new is such a creative tool! Finally, is
 there anything
 you’d like to share with our readers?



 PT: Mahatma
 Gandhi said, “My life is my message.” Every life is a message, and every life
 is capable of leaving a message. It doesn’t have to be like Mahatma Gandhi’s
 life; it could be Kashish’s life or anyone else’s life. It’s up to you to make
 that message whatever you want it to look like. And your entire life works for
 that message, so it can’t be created overnight.



 Q: What is your life’s message?



 PT: I am still in
 the process of finding that out! I haven’t gone through much of my life – I
 still have a few years left. It doesn’t have to be gigantic, it doesn’t have
 to be global, and it doesn’t have to be noble. It can be anything, as long as
 you have a message. “My life is my message” is my advice to the younger
 generation, or any generation.



 Q: Thank you for taking the time to share your story and message
 with
 us.



 PT: Thank you.


To be continued

<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">Photos by RAJESH MENON</h4>

<hr />

Love, non-violence, and truth

<h4>DR. PRAKASH TYAGI is the Executive Director of Gramin Vikas Vigyan Samiti (GRAVIS), an NGO dedicated to working in impoverished rural regions of India, including the Thar Desert, Rajasthan, Uttarakhand, and Bundelkhand. In part 2 of this interview with KASHISH KALWANI, he speaks about how things have changed due to the pandemic and the importance of passion and love for community.</h4><hr>Q: Where does your passion and love for community come from? You mentioned last month that your family played a major role, but what was your personal need to get involved at a deeper level?PT: I can’t take credit for the founding philosophy of GRAVIS, because I was very young at the time. The founders believed that people are often not taken into account when programs are developed. That may still be the case today, but the situation has changed and it must keep changing. It is a dynamic process. People need to be consulted. People need to be given the confidence that they are equal and important partners in what is being done for them.There are always strong representatives in communities, who do not allow others to come forward, like women, the deprived, the lower caste groups, and those with disabilities. Therefore, it is important that inclusive community-based organizations are given training and capacity-building tools, so that everyone can contribute. Equality and solidarity are principles of the GRAVIS philosophy, and they are derived from Mahatma Gandhi’s approach to India’s development.<hr><img src="https://cdn-prod-static.heartfulness.org/Passion_Love_Community2_610d2e3fe1.jpg?updated_at=2023-04-09T04:28:41.530Z" alt="Passion-Love-Community2"><hr>Q: How has Covid-19 affected GRAVIS’s work, and how did you stay connected with people in the areas you work?PT: Covid-19 has been unprecedented, and it has affected almost all organizations, including GRAVIS. We had to reduce the number of programs significantly because of the lockdown and other public-health concerns. GRAVIS supplied 150,000 people with food and hygiene products between April and July 2020, and, as things started to settle down our projects started reflowing. I would say that 70% to 80% of our activities are back in action.Every crisis comes with some learning, and we gave ourselves time to make long-term plans, think about strategies, and evaluate our partnerships. We were fortunate to receive good support from our funders, so we were never in a financial crunch. Hopefully, next year will be more stable.Q: What are the qualities and values you feel we must imbibe if we want to create an impact in society?PT: Be patient and take your time. It’s not a part-time job that can be done in a couple of months; it is a wholehearted effort, a 100% commitment with patience. These things take time.Also, be very open to what comes from the communities, as every feedback is important. Some ideas might be relevant today, some in the future, so there is always scope for storing all the information that comes through.Then, have self-belief that what you are doing is important. Believe that your vision and mission are making a change. When self-belief is there, you will make progress.<hr><hr><h4>Have self-belief that what you are doing is important.&nbsp; Believe that your vision and mission are making a change.&nbsp; When self-belief is there, you will make progress.</h4><hr><hr><img src="https://cdn-prod-static.heartfulness.org/Passion_Love_Community4_2c90098bd2.jpg?updated_at=2023-04-09T04:27:31.602Z" alt="Passion-Love-Community4"><hr>Q: Thank you for sharing that. You mentioned that the younger generation is moving at such a fast pace that we lack patience for something to build. We want instant gratification the moment we invest our efforts. This increases the stress in our minds, and nowadays we see more mental health problems. What mental health challenges did you notice during the lockdown periods?PT: It was a time of trapped communities, of people in isolation, and loneliness. I believe that mental health problems are part of life – everyone goes through them. Depression and anxiety are common, they just manifest more visibly in some people than others. The Covid-19 pandemic, with its lockdowns and restrictions, has magnified mental health disorders, especially in groups like the elderly, who have been confined to their homes. Many of them are disabled and dependent on others. A lot of domestic abuse also came to our notice.It was important for people to get resources for their immediate survival, and organizations like ours worked on this. Food exchanges were important, because there was a serious cash crunch and lack of supplies in the local markets. Mental issues have taken a serious toll on people. They were trapped in their homes, and they didn’t have a life with regular in-person meetings and dialogue. Hence, we organized regular webinars with mental-health experts, so that people were given guidance, advice, and encouragement.Mental health is an ongoing public health issue; during the pandemic, it became more visible. Hopefully, the worst is over, and our mindset will be more positive in the coming year.<hr><hr><h4>Photography by RAJESH MENON</h4><hr>

Passion and love for community

Dr. Prasad did his Ayurvedacharya medical degree in Kerala. During his 22 years of professional practice, he has worked in India, Mauritius, Malaysia, Russia, and Egypt. He was the first Indian Ayurvedic doctor to practice and propagate this Indian wisdom in Egypt.

prasad-veluthanar.jpg

Prasad Veluthanar

<h4>
 DR. PRASAD
 VELUTHANAR
 writes about the day’s routine from the ayurvedic perspective. He
 explains how doing specific activities at specific times of the day will
 help you derive maximum benefits and improve your well-being.
</h4>

<hr class="vertical-space1" />


 Dinacharya is the Sanskrit word for “daily routine,” a simple and
 effective way to balance the body. Our daily activities have a profound
 effect on our health, and a good routine is a stronger medicine than an
 occasional remedy. Dinacharya establishes healthy habits by attuning the
 body to the natural cycles of the day. The energies of each of the three
 doshas – vata, pitta, and kapha – predominate at different
 times within the 24-hour period. By establishing a routine that goes with
 these elemental energies, we enable the body’s natural rhythms and healing
 potential.&nbsp;


<hr class="vertical-space1" />

<h4>THE DAILY CYCLE</h4>

<hr class="vertical-space1" />

<div class="text-center">
 <img alt=" living-with-natures-rhythms-2" class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/living_nature_rhythms2_0792c4004c.jpg?updated_at=2023-04-12T06:48:24.160Z" />
</div>

<hr class="vertical-space1" />

2 to 6 a.m. – vata


 Waking Up:&nbsp; Waking up between 4 and 6 a.m. helps us
 develop alertness, vibrancy, enthusiasm, energy, clarity, strengthened
 intuition, and motivation. Vata qualities are prominent, and it is the most
 sattvic, peaceful time of the day, ideal for spiritual practice. If
 you have time constraints, when you wake up take a few deep breaths, and be
 thankful for waking up to an exciting new day.&nbsp;



 Elimination: The bladder and colon may be emptied upon
 rising. Drinking a glass or two of warm water with a little bit of lemon can
 help rehydrate tissues, flush toxins, enkindle digestive fire, and stimulate
 peristalsis.&nbsp;



 Cleansing: Ayurveda recommends purifying the senses every
 day so that you can have new life experiences. Refresh and energize the mind
 by splashing the face and eyes with cool or lukewarm water. Gently wash your
 ears and apply a thin coat of sesame oil to the inside of the ears with your
 little finger. Use a neti pot with saline solution to clean your nasal
 passages. Brush your teeth. Scrape your tongue using a tongue cleaner.
 Finally, gargle with salt water and turmeric to help purify and strengthen
 your voice and keep your gums, mouth, and throat healthy.&nbsp;


<hr class="vertical-space1" />

<div class="text-center">
 <img alt=" living-with-natures-rhythms-2" class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/living_nature_rhythms3_107ba202e9.jpg?updated_at=2023-04-12T06:50:00.745Z" />
</div>

<hr class="vertical-space1" />


 Oil massage: Nourishes and strengthens the body, encourages
 regular sleep patterns, stimulates internal organs, enhances blood
 circulation, and can significantly reduce avataim balance.&nbsp;



 Bathing: Take a bath using a minimal amount of soap.
 Ayurveda sees bathing as a therapeutic activity. It is suggested that you
 bathe with lukewarm water. Do not bathe in a hurry – let the mind and body
 benefit from the bath. Use gentle aromatherapy oils such as lavender and
 sandalwood. The ancient ayurvedic texts also recommend adding rose petals,
 milk, honey, and turmeric to your bath. A leisurely bath relaxes tense
 muscles, irons out a creased brow, opens clogged pores, restores moisture to
 the tissues, and adds a healing dimension to your day. It enhances physical
 energy levels and improves your mental well-being.



 Clothing: Always wear clean clothing, preferably made from
 natural fibers such as cotton, wool, linen, or silk. Ayurveda discourages
 wearing used clothing, especially other peoples’ shoes, because of the
 polluted subtle energies that they collect.&nbsp;



 Gentle exercise: Daily exercise increases circulation and
 oxygenation of the tissues, strengthens digestion, tones the body, reduces
 fat, and enhances vitality. Determine the best time to exercise and what
 form of exercise to practice according to your constitutional type and the
 effects of the seasons. For example, in the fall, a vata person should
 exercise during the kapha time of day, to take advantage of kapha’s
 grounding and stable qualities. Choose an activity that is soothing to the
 nervous system like yoga or tai-chi.&nbsp;



 Meditation:&nbsp; Just as you cleanse your body each day,
 also cleanse your mind of accumulated thoughts that no longer serve you. Be
 still. Direct your attention inward. Notice your breath. Practice pranayama.
 Meditate for twenty minutes or simply invite calm and relaxation into the
 body if time is limited. This practice acts as a protective shield to the
 destabilizing influences of the external environment.&nbsp;


<hr class="vertical-space1" />

<div class="text-center">
 <img alt=" living-with-natures-rhythms-2" class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/living_nature_rhythms4_2b34bbf9a9.jpg?updated_at=2023-04-12T06:51:07.181Z" />
</div>

<hr class="vertical-space1" />

6 to 10 a.m. – kapha


 Aerobic exercise: This period is kapha time, which
 has the qualities of heaviness, slowness, and stability – the later a person
 wakes after dawn, the more of these qualities they imbibe and carry for the
 rest of the day. Kapha time is the best time for active physical exercise
 like jogging, swimming, or cycling.&nbsp;


<hr class="vertical-space1" />

<div class="text-center">
 <img alt=" living-with-natures-rhythms-2" class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/living_nature_rhythms5_516d74a418.jpg?updated_at=2023-04-12T06:52:06.058Z" />
</div>

<hr class="vertical-space1" />

<hr />

<h4 class="text-center">
 Proper absorption of
 minerals, vitamins, proteins, and carbohydrates
 will result in efficient energy production and feelings of
 strength and alertness.
</h4>

<hr />

<hr class="vertical-space1" />

10 a.m. to 2 p.m. – pitta


 Work and lunch: This is the most productive time for work,
 especially for problem-solving and tasks that require your full attention
 and focus. It is also the time when the sun is at its peak and when the
 digestive fire is at its strongest.&nbsp; It is the ideal time to eat the
 largest meal of the day.



 Eating at this time allows efficient and maximum digestion, assimilation,
 and metabolism. Proper absorption of minerals, vitamins, proteins, and
 carbohydrates will result in efficient energy production and feelings of
 strength and alertness. There will also be less desire for snacking and
 overeating if your diet is nutritious and properly assimilated. A short,
 leisurely stroll shortly after lunch also aids digestion.&nbsp;


<hr class="vertical-space1" />

<div class="text-center">
 <img alt=" living-with-natures-rhythms-2" class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/living_nature_rhythms6_7b70b0cd08.jpg?updated_at=2023-04-12T06:53:08.844Z" />
</div>

<hr class="vertical-space1" />

2 to 6 p.m. – vata


 Creative work: Vata comes again in the afternoon. This is a
 good time for mental agility and creative work. Vata types may experience a
 drop in energy at this time and a small snack is valuable for them.&nbsp;



 Evening meal: Eat a light meal in the evening. It is
 important to allow enough time for your previous meal to digest thoroughly
 (generally 4 hours).Ideally, eat before sundown and at least three hours
 before bedtime.&nbsp;


<hr class="vertical-space1" />

<div class="text-center">
 <img alt=" living-with-natures-rhythms-2" class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/living_nature_rhythms7_606ce0eeba.jpg?updated_at=2023-04-12T06:54:08.610Z" />
</div>

<hr class="vertical-space1" />

<hr />

<h4 class="text-center">
 Evening is a time to
 relax, engage in pleasant conversation with family or friends,
 read, or play gentle soothing music.
</h4>

<hr />

<hr class="vertical-space1" />

6 to 10 p.m. – kapha


 Relaxation: The slow, stable qualities of kapha increase as
 the evening progresses and reach their peak a couple of hours before
 midnight. In order to imbibe these qualities and ensure a sound, heavy,
 undisturbed, and restful sleep, go to bed before this period ends.



 Evening is a time to relax, engage in pleasant conversation with family or
 friends, read, or play gentle soothing music. It is a time to unwind from
 the stimulation and activity of the day. About half an hour before bedtime
 is the perfect time to take Triphala tea to gently tone and balance the
 digestive tract.&nbsp;&nbsp;


<hr class="vertical-space1" />

<div class="text-center">
 <img alt=" living-with-natures-rhythms-2" class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/living_nature_rhythms8_bcc58212fd.jpg?updated_at=2023-04-12T06:55:17.566Z" />
</div>

<hr class="vertical-space1" />

<h4>10 p.m. to 2 a.m. – pitta</h4>


 Sleep: The next active Pitta period runs from 10 p.m. until
 2 a.m. If you are not asleep during this period, the body will wake up and
 have a second wind around 11p.m., which may have you up till 1a.m.!&nbsp;
 Sleep is then impaired and the elimination of impurities and toxins from the
 body suffers. Being in bed by 10 p.m. will ensure 6 to 7 hours of
 refreshing, detoxifying sleep that will leave you revitalized and energized.
 You may also apply oil to the scalp and the soles of the feet before bed to
 calm the nervous system and promote sound sleep.&nbsp;&nbsp;



 This Pitta period is a second digestive phase, but it is not intended for
 digesting large quantities of food or heavy food. The metabolism work
 differently than at midday and is far less efficient in terms of breaking
 down the contents of the stomach and intestines. It will try to digest them
 but usually leaves the process incomplete, leading to a further build-up of
 undigested food (hence the very furry, white tongue in the morning after a
 late night of alcohol and heavy food). This is why the evening meal should
 be light and easily digestible.&nbsp; Following these daily rhythms is a way
 to bring more awareness to all of the habits and choices we make throughout
 the day. Conscious awareness of living in harmony with the cycles of nature
 is the path to health and freedom.&nbsp;


<hr class="vertical-space1" />

<hr />

<h4 class="text-center">
 Illustrations by JASMEE MUDGAL
</h4>

<hr />

Living with nature’s rhythms

<h4>
 DR. PRASAD
 VELUTHANAR
 from the Wellness Center at Kanha Shanti Vanam shares some simple dietary
 principles from the ayurvedic perspective to bring about better nutrition
 and well-being.
</h4>

<hr class="vertical-space1" />


 Eat only when you are hungry. Sometimes a drink is all that is required to
 satisfy a craving.



 Eat breakfast to help prevent a mid-morning energy slump (especially for
 vata types).



 Drink a glass of fresh organic fruit or vegetable juice each day, e.g.,
 carrot, apple, or spinach. Don’t mix fruit and vegetable juices, with the
 exception of carrot and apple together.


Eat the largest meal at midday, when the digestive fire is strongest.

Take ginger pickle half an hour before each meal.


 Sit down while eating and put your full attention on the food being eaten.
 Do not divide the mind and weaken the digestive juices by excessive talking,
 reading, or watching television. Always be conscious of the taste of food
 and the act of eating, and try to eat in a settled, peaceful environment.



 Eat only food that is attractive, wholesome, aromatic, and tasty, as this
 ensures proper digestion.



 Eat fresh organic food whenever possible, and avoid processed and refined
 products. Try to avoid lifeless, nutrient-poor food such as microwaved,
 pre-cooked, left-over, or canned.



 Favor unprocessed, unrefined oils such as Udo’s, flax, pumpkin, ghee and
 olive oil.


Use honey, maple syrup, agave, and stevia extract for sweetening.


 Reduce the use of refined sugar, salt, white flour, hard cheese, and
 processed or microwaved food.



 Avoid tea, coffee, alcohol, pastries, and meat. If you do eat meat, choose
 white meat or fish in preference to red meat, as they are easier to digest.


<hr class="vertical-space1" />

<div class="text-center">
 <img alt="healthy-dietary-principles" class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/healthy_dietary_principles2_0c7ea3f454.jpg?updated_at=2023-04-12T08:15:22.952Z" />
</div>

<hr class="vertical-space1" />


 Use soya, rice, almond, hazelnut, coconut, or oat milk as a substitute for
 pasteurized cow’s milk.



 Sip hot water during a meal, but otherwise refrain from taking any liquids
 for up to half an hour before and after food. This ensures that the
 stomach’s digestive enzymes are not diluted.



 Drink one to two liters of water or herbal teas daily. Ginger, lemon,
 peppermint, fennel, coriander and digestive teas are good.



 Drink hot water with fresh lemon or fresh ginger to reduce weight and to
 eliminate toxins and impurities.



 Eat fruit separately from main meals to prevent fermentation in the gut.



 If you are a pitta type, or even a kapha type with good digestion, include a
 small salad with dressing before your main midday meal in the summertime.



 Always chew your food thoroughly.This stimulates the salivary glands and
 also ensures food reaches the stomach in a pre-digested liquid form that is
 easier to digest and assimilate.



 Avoid overeating – rest and relax for a few minutes before taking a second
 helping. The amount of chewed food that will fit into your cupped hands is
 equal to a third of the size of your stomach. Your digestive system works
 best when your stomach contains one third food, one third liquid, and one
 third space at the end of a main meal. Leave the table feeling sated, but
 not heavy and bloated. Your energy levels should feel replenished.



 Take a short stroll after a large meal, and then a short rest afterwards if
 desired.


<hr class="vertical-space1" />

<div class="text-center">
 <img alt="healthy-dietary-principles" class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/healthy_dietary_principles3_9dddbf7abd.jpg?updated_at=2023-04-12T08:16:39.856Z" />
</div>

<hr class="vertical-space1" />


 If you are a vata type and experience flagging energy during the late
 afternoon, stop and have a small snack or fruit juice.



 Eat at least three hours before bed and only have a light meal. Vata types
 benefit from a milky bedtime drink with added ghee, cinnamon, nutmeg, and
 raisins.



 Aloe vera juice is good for everyone, but is especially beneficial for those
 suffering from pitta imbalances. It is good for digestion, cleansing, and
 elimination. Take 30mls of the juice each day.



 Turmeric is both bitter and astringent and is a blood purifier and
 antioxidant. One teaspoon cooked with your meals is an excellent way to
 increase antioxidant intake. Vata people should use half this amount as it
 can sometimes be too drying and depleting for them.&nbsp;



 The day starts the night before. An early night ensures deep,
 refreshing sleep. Deep, refreshing sleep ensures you wake early, rested
 and revitalized. Waking early, rested and revitalized, ensures time for
 massage, yoga and meditation. Massage, yoga and meditation ensure the
 mind and body are awake and alive. Mind and body fully awake and alive
 ensure a happy countenance. A happy countenance ensures a stress-free
 mind. A stress-free mind creates a positive mind. A positive mind
 imparts love and peace to those around. An atmosphere of love and peace
 creates a wave of harmony throughout the room. A wave of harmony
 throughout the room creates a wave of harmony throughout the house. A
 wave of harmony throughout the house creates a wave of harmony throughout
 the city. A wave of harmony throughout the city creates a wave of
 harmony throughout the country. A wave of harmony throughout the
 country creates a wave of harmony throughout the world.


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 <img alt="healthy-dietary-principles" class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/healthy_dietary_principles4_a5fbf851ee.jpg?updated_at=2023-04-12T08:17:34.318Z" />
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 If you are fully awake in the present, having learned from and let go of the
 past, the future will take care of itself. You simply need to bathe in the
 joy of being fully alive in every waking moment. And the real beauty is –
 you can start today. And remember the phrase, “This too will pass.”


Wishing you a great ayurvedic natural lifestyle.

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<h4 class="text-center">
 Illustrations by JASMEE MUDGAL
</h4>

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Healthy dietary principles

<h4>DR. PRASAD VELUTHANAR writes about Ayurvedic dinacharya – the day’s routine. He explains how doing specific activities at specific times of the day will help you derive maximum benefits and improve your well-being.</h4><hr>Dinacharya is the Sanskrit word for “daily routine,” a simple and effective way to balance the body. Our daily activities have a profound effect on our health, and a good routine is a stronger medicine than an occasional remedy. Dinacharya helps establish healthy habits by attuning the body to the natural cycles of the day. The energies of each of the three dos has – vata, pitta, and kapha – predominate at different times within a 24-hour period. By establishing a routine that “goes with the flow” of these elemental energies, we can enable the body’s natural rhythms and healing potential.&nbsp;THE DAILY CYCLE<h4>2 to 6 a.m. – vata</h4>Waking Up:&nbsp; Waking up between 4 and 6 a.m. can help us develop alertness, vibrancy, enthusiasm, energy, clarity, strengthened intuition, and motivation. Vata qualities are prominent, and it is the most sattvic, peaceful time of the day, ideal for spiritual practice. If you have time constraints, simply wake up, take a few deep breaths, and be thankful for waking up to an exciting new day.&nbsp;Elimination:&nbsp; The bladder and colon may be emptied upon rising. Drinking a glass or two of warm water with a little bit of lemon can help rehydrate tissues, flush toxins, enkindle agni or digestive fire, and stimulate peristalsis.&nbsp;Cleansing: Ayurveda recommends purifying the senses every day so that you can have new life experiences. Refresh and energize the mind by splashing the face and eyes with cool or lukewarm water. Gently wash your ears and apply a thin coat of sesame oil to the inside of the ears with your little finger. Use a neti pot with saline solution to clean the nasal passages. Brush your teeth. Scrape your tongue using a tongue cleaner. Finally, gargle with salt water and turmeric to help purify and strengthen your voice and keep your gums, mouth, and throat healthy.&nbsp;Oil massage: Abhyanga, oil massage, nourishes and strengthens the body, encourages regular sleep patterns, stimulates internal organs, enhances blood circulation, and can significantly reduce avataim balance.&nbsp;Bathe: Take a bath using a minimal amount of soap. Ayurveda sees bathing as a therapeutic activity. It is suggested that you bathe with lukewarm water. Do not bathe in a hurry – let both the mind and body benefit from the bath. Use gentle aromatherapy oils such as lavender or sandalwood. The ancient ayurvedic texts also recommend adding rose petals, milk, honey, and turmeric to your bath. A leisurely bath relaxes tense muscles, irons out a creased brow, opens clogged pores, restores moisture to the tissues, and adds a healing dimension to your day. It enhances physical energy levels and improves your mental well-being.Clothing: Always wear clean clothing, preferably made from natural fibers such as cotton, wool, linen, or silk. Ayurveda discourages wearing used clothing, especially other peoples’ shoes, because of the polluted subtle energies that they collect.&nbsp;Gentle exercise: Daily exercise increases circulation and oxygenation of the tissues, strengthens agni, tones the body, reduces fat, and enhances vitality. Determine the best time to exercise and what form of exercise to practice according to your constitutional type and the effects of the seasons. For example, in the fall, a vata person should exercise during the kapha time of day, to take advantage of kapha’s grounding and stable qualities. Choose an activity that is soothing to the nervous system like yoga or tai-chi.&nbsp;Meditation:&nbsp; Just as you cleanse your body each day, also cleanse your mind of accumulated thoughts that no longer serve you. Be still. Direct your attention inward. Notice your breath. Practice pranayama. Meditate for twenty minutes or simply invite calm and relaxation into the body if time is limited. This practice acts as a protective shield to the destabilizing influences of the external environment.&nbsp;<h4>6 to 10 a.m. – kapha</h4>Aerobic exercise: This period is kapha time, which has the qualities of heaviness, slowness, and stability – the later a person wakes after dawn, the more of these qualities they imbibe and carry for the rest of the day. Kapha time is the best time for active physical exercise like jogging, swimming, or cycling.&nbsp;<h4>10 a.m. to 2 p.m. – pitta</h4>Work and lunch: This is the most productive time for work, especially for problem-solving and completing tasks that require your full attention and focus. It is also the time when the sun is at its peak and when the digestive fire is at its strongest.&nbsp; It is the ideal time to eat the largest meal of the day.Eating at this time allows efficient and maximum digestion, assimilation, and metabolism. Proper absorption of minerals, vitamins, proteins, and carbohydrates will result in efficient energy production and feelings of strength and alertness. It follows that there will also be less desire for snacking and overeating if your diet is nutritious and properly assimilated. A short, leisurely stroll shortly after lunch also aids digestion.&nbsp;<h4>2 to 6 p.m. – vata</h4>Creative work: Vata comes around again in the afternoon. This is a good time for mental agility and creative work. Vata types may experience a drop in energy at this time and a small snack is valuable for them.&nbsp;Evening meal: Eat only light meals in the evenings. It is important to allow enough time for your previous meal to digest thoroughly (generally 4 hours),and ideally should be eaten before sundown and at least three hours before bedtime.&nbsp;<h4>6 to 10 p.m. – kapha</h4>Relaxation: The heavy, slow, stable qualities of kapha increase as the evening progresses and reach their peak a couple of hours before midnight. In order to imbibe these qualities and ensure a sound, heavy, undisturbed, and restful sleep, go to bed before this period ends.Evening is a time to relax, engage in pleasant conversation with family or friends, read, or play gentle, soothing music. It is a time to unwind from the stimulation and activity of the day. About half an hour before bedtime is the perfect time to take Triphala tea to gently tone and balance to the digestive tract.&nbsp;&nbsp;<h4>10 p.m. to 2 a.m. – pitta</h4>Sleep:&nbsp; The next active Pitta period runs from 10 p.m. until 2 a.m.&nbsp; If you are not asleep during this period, the body will wake up and have a second wind around 11p.m., which may have you up till 1a.m.!&nbsp; Sleep is then impaired and the elimination of impurities and toxins from the body suffers. Being in bed by 10 p.m. will ensure 6 to 7 hours of refreshing, detoxifying sleep that will leave you revitalized and re-energized. You may also apply oil to the scalp and the soles of the feet before bed to calm the nervous system and promote sound sleep.&nbsp;&nbsp;This Pitta period is also a second digestive phase, but it is not intended for digesting large quantities of food or heavy food. The metabolism work differently than at midday and is far less efficient in terms of breaking down the contents of the stomach and intestines. It will try to digest them but usually leaves the process incomplete, leading to a further build-up of undigested food or ama (hence the very furry, white tongue in the morning after a late night of alcohol and heavy food). This is why the evening meal should be light and easily digestible.&nbsp;Following the rhythms of dinacharya is a way to bring more awareness to all of the habits and choices we make throughout the day. Conscious awareness of living in harmony with the cycles of nature is the path to health and freedom.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Keywords; Dinacharya, dosha, vatta, pitta, kapha, daily cycles, Ayurveda, sleep cycles, relaxation, exercise, healthy eating,

<h4>DR. PRASAD VELUTHANAR shares the recipe for a simple ayurvedic detox tea prepared entirely with natural ingredients.</h4><h4>Ingredients</h4>1 liter boiling water &nbsp;1 to 2 tbsp finely sliced ginger &nbsp;1 tbsp finely sliced fresh turmeric, or ½to 1 tspturmeric powder &nbsp;1 to 2 tsp coriander seeds &nbsp;1–2 tsp cumin seeds &nbsp;1–2 tsp fennel seeds &nbsp;1to 2 teabags (or tbsps) green tea, mint tea, ginger tea, yerba &nbsp; A squeeze of lemon<h4>Method</h4><ol><li><code>Place all ingredients in a French press.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;</code></li><li><code>Let the mixture stand for 5 minutes before plunging.</code></li><li><code>Refill the press one more time with boiling water.</code></li><li><code>Alternatively, simmer all ingredients together for 5 minutes in a saucepan.</code></li><li><code>Strain before drinking.</code></li><li><code>Try to drink a total of two liters a day.</code></li></ol>

Ayurvedic detox tea

<h4>DR. PRASAD VELUTHANAR describes the roles of the three doshas – the natural elements in our system – in our health and well-being. He also shares what can be done if one or more doshas are out of balance in order to restore health.&nbsp;</h4>Ayurveda is one of the world’s oldest systems of medicine. In Sanskrit,&nbsp;ayur&nbsp;means “life,” and&nbsp;veda&nbsp;means “knowledge;” so it means “knowledge of life.”&nbsp;It was developed over 6,000 years ago in India and is still widely practiced all over the world. The main principle behind Ayurveda is that the mind and body are inextricably connected. Ayurveda promotes good health through balancing the body, mind, and spirit as a preventative to having to fight diseases through medicine and treatment.Ayurveda is based on the premise that we consist of three governing elements of nature - vata (air), pitta (fire), and kapha (earth). Everyone is a unique combination of these elements or doshas, containing different proportions of each. The combination&nbsp;dictates our eating habits, sleeping habits, and overall way of living life. Symptoms of mental and physical illness are signals that one or more of the doshas is not in balance. &nbsp; &nbsp;&nbsp;<figure class="image image-style-align-center"><img src="https://cdn-prod-static.heartfulness.org/vibrant_health2_f74fe7ca67.jpg"></figure><h4 style="margin-left:0cm;">1. "Healthy” means something different to everyone</h4>We all know the fundamental rules of eating healthy – stick to natural clean foods. Simple, right? So why is there so much debate over diets? Ketogenic, paleo, Whole30, Mediterranean, low-carb, raw, vegan, dairy-free – the options for healthy eating are overwhelming these days. The debate is probably because everyone responds to foods and diets differently, something that Ayurveda discovered thousands of years ago.If you’re working on becoming healthier, eat what’s best for&nbsp;your&nbsp;body, knowing that something different might work for someone else. Ayurveda tells you to eat according to your dosha, or which of your doshas is imbalanced – warm heavy foods balance vata;&nbsp;cool refreshing foods balance pitta; and lightly cooked or raw foods balance kapha. &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<h4 style="margin-left:0cm;">2.&nbsp;Use six tastes in every meal</h4>Ayurveda recognizes six different tastes: sweet, sour, salty, bitter, pungent, and astringent. Every fruit, vegetable, grain, nut, etc., has a particular taste, or a combination of tastes. The idea is that each taste has a specific connection with one of the doshas. Here are the foods and their tastes.Sweet:&nbsp;carbohydrates and natural sugarsSour:&nbsp;organic acids and fermented foods (probiotics)Salty:&nbsp;salts (that contain crucial minerals)Pungent:&nbsp;spicy foods (promote digestion)Bitter:&nbsp;dark leafy greens and herbs (antiseptic and detoxifying qualities)Astringent:&nbsp;legumes, raw or dry produceWhen you include all these tastes in each meal, it balances the&nbsp;doshas and ensures you’re getting all the nutrients your body needs. Biologically speaking, it makes perfect sense, as each taste represents a different set of nutrients our bodies need.<hr><h4 style="text-align:center;">If you’re working on becoming healthier,&nbsp; eat what’s best&nbsp;for your body,&nbsp; knowing that something different&nbsp; might work for someone else.&nbsp;</h4><hr>3. Focus on how you eatDigestive problems include Irritable Bowel Syndrome (IBS), indigestion, nausea, stomach pain, weight gain/loss, constipation, diarrhea, and bloating; but they also show up as skin blemishes, hair loss, and sluggishness.&nbsp;Ayurveda suggests that digestive problems occur because&nbsp;the digestive fire (agni) is weak, so igniting it before meals is crucial to improve digestion, e.g. adding spices like cumin or turmeric to meals will&nbsp;help; a teaspoon of fresh ginger with a few drops of lime juice and a pinch of salt before meals can activate the salivary glands to produce the proper amounts of digestive enzymes.&nbsp;Ayurveda focuses on proper digestion, as it recognizes that it’s how our bodies absorb nutrients.&nbsp;So, eat slower, better, and drink ginger tea every single day to keep your digestive system&nbsp;on track!<hr><h4 style="margin-left:0cm;text-align:center;">Ayurveda focuses on proper digestion,&nbsp; as it recognizes that it’s how our bodies absorb nutrients.&nbsp;</h4><hr><figure class="image image-style-align-center"><img src="https://cdn-prod-static.heartfulness.org/vibrant_health3_6a46ed1f84.jpg"></figure><h4 style="margin-left:0cm;">4. Lifestyle (Vihara)&nbsp; &nbsp; &nbsp;</h4>Daily routine (Dinacharya), seasonal routine (Ritucharya), and behavioral routine (Sadvritta) are measures of an ideal lifestyle in the classic Ayurvedic texts. They promote a long, healthy, active life, and provide relief from pain and disease.&nbsp;Daily routineI have described the Ayurvedic approach to the daily cycles in depth in “<a href="https://www.heartfulnessmagazine.com/living-with-natures-rhythms-2/">Living with Nature’s Rhythms</a>.”&nbsp; Seasonal routine&nbsp;In Ayurveda, the year is divided into six seasons, and a detailed dietary regime is prescribed for each season:&nbsp;In the spring, a bitter, hot, and astringent diet is advised, avoiding salty, sour, and sweet food.&nbsp;In the summer, due to the heat, a pitta-pacifying cold, liquid, sweet, and oily diet is advised. Excessively hot, spicy, sour, and salty foods are avoided.&nbsp;In the rainy season, aggravation of vata&nbsp;occurs, so vata-pacifying sweet, sour, and salty food and drinks are preferred. Food should be hot, dry, oily, and easily digestible.&nbsp;In the autumn, aggravation of pitta occurs. Diets dominant in bitter, sweet, and pungent foods are advised in this season.&nbsp;In the pre-winter and winter seasons, aggravation of vata occurs due to the cold, dry climate. Hence a vata-pacifying diet of hot, sweet, sour, and salty food, oils and fats is advised.<figure class="image image-style-align-center"><img src="https://cdn-prod-static.heartfulness.org/vibrant_health4_bf24198bf1.jpg"></figure><hr><h4 style="margin-left:14.2pt;text-align:center;">Whenever possible,&nbsp; devote your services to God,&nbsp; to the wise, and to respectable&nbsp; and elderly individuals.</h4><hr><figure class="image image-style-align-center"><img src="https://cdn-prod-static.heartfulness.org/vibrant_health5_d8ad7eb615.jpg"></figure><h4>Behavioral routine&nbsp;</h4>Ayurveda prescribes certain guidelines for maintaining a healthy mind that have come from yoga. These principles are applicable to all people at all times and places. Practicing them brings balance and harmony to the mind. They are:&nbsp;<ul><li>Whenever possible, devote your services to God, to the wise, and to respectable and elderly individuals.</li><li>Speak the truth.</li><li>Do not lose your temper.</li><li>Do not get addicted to sensory pleasures.&nbsp;</li><li>Do not harm anyone.&nbsp;</li><li>As far as possible, do not expose yourself to hardship.&nbsp;</li><li>Try to control your passions.&nbsp;</li><li>Endeavor to speak pleasant and sweet words.&nbsp;</li><li>Meditate every day for tranquility of mind.&nbsp;</li><li>Observe cleanliness in all things.&nbsp;</li><li>Be patient.&nbsp;</li><li>Observe self-control.</li><li>Try to distribute knowledge, good advice, and help to others.&nbsp;</li><li>Be straightforward and kind.&nbsp;</li><li>Avoid irregularity in daily activities.&nbsp;</li><li>Avoid overeating, overdrinking, too much sexual activity, and too much or too little sleep.&nbsp;</li><li>Behave according to the time and place where you are residing.&nbsp;</li><li>Act in a courteous and polite manner.&nbsp;</li><li>Control your sense organs.&nbsp;</li><li>Make a habit of doing all that is good and avoiding all that is bad.<img src="https://cdn-prod-static.heartfulness.org/vibrant_health6_f936ad9182.jpg"></li></ul>

Vibrant health

<h4>DR. PRASAD VELUTHANAR shares some simple Ayurvedic tips for beautiful skin, focusing on the oils and herbs Ayurveda uses to promote healthy skin.</h4><h4>Oils for the skin</h4>In general, coconut and olive oils are considered better for the skin than sesame oil for regular application. Coconut oil can be used for all skin types. “Keram” refers to those preparations with a coconut oil base and “tailam” refers to those with a sesame oil base.Kumkumadi tailam:&nbsp;Contains saffron, improves the fairness and glow of the skin. This oil can be used for all skin types, especially kapha and vata types.Eradi tailam and keram:&nbsp;Contains a mixture of herbs that aid in curing skin discoloration, allergies, blemishes, fungal infections, and other skin diseases. Not advised for general daily use as it can make the skin dry.Nalpamaradi tailam and keram:&nbsp;Nalpamaradi means “four ficus,” the sacred Peepal and Banyan trees, known for their skin cleansing and clarifying properties. Application of this oil is also effective in sunburn, hyper-pigmentation, discoloration of the skin, and eczema. Can be used for regular application and for babies as well.&nbsp;Dinesavallyadi tailam and keram:&nbsp;Contains a red creeper found across India. The bark is used to create the oil. It is used to heal wounds, improve skin color and complexion, cure minor skin eruptions, allergies, herpes, abscesses, psoriasis and eczema, and control itching from bites.Durvadi tailam and keram:&nbsp; Contains Durva or Bermuda Grass, which helps to cure minor cuts, burns and wounds. It improves skin color and cures burning sensation and itching. It can be used to regain skin color from wound scars. It is cool in nature and thus suitable for pitta-type skin.<h4>Herbs for the skin</h4>Turmeric (Curcuma longa): An anti-toxic, anti-allergenic, and anti-oxidant spice. It has a direct effect on the skin in preventing and curing diseases, and improving skin color and luster when applied externally. It can also be taken internally.&nbsp;Turmeric can be added to food or taken as capsules. Recent studies have shown that the active ingredient in turmeric, curcumin, has anti-cancerous property. It can be applied externally by making a paste with cream or rose water for improving fairness and removing blemishes. Turmeric is a “warm” herb. So people with pitta-type skin should be careful while applying it externally.<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/ginger_7d63010640.webp" alt="ginger.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_ginger_7d63010640.webp 182w," sizes="100vw"></figure>&nbsp;Neem (Azadirachta indica): A powerful anti-microbial and anti-toxic used for both external and internal application. It purifies the blood and is an anti-oxidant. It cures skin diseases, fungal infections, and allergies. It can also heal cuts and wounds. Turmeric and neem can be used together internally and as a paste for external application in many skin conditions.<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/neem_67fbac1a03.webp" alt="neem.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_neem_67fbac1a03.webp 148w," sizes="100vw"></figure> Aloe vera: A cooling and cleansing plant that alleviates pitta and can be used for many conditions like pimples, menstrual problems, cuts, burns, etc. Aloe is beneficial for both internal use and external application. Externally, aloe is beneficial for burning sensations, burns, cuts, skin blemishes, skin dryness, and more. Internally, it serves as an anti-oxidant, anti-toxic, and a mild laxative.<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/aleo_vera_ayurveda_0a8cdf1239.webp" alt="aleo-vera-ayurveda.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_aleo_vera_ayurveda_0a8cdf1239.webp 182w," sizes="100vw"></figure> Saffron: Can be used externally with milk, sandal powder, or rose water to improve skin color and glow. Internally, its benefits range from being an aphrodisiac to improving digestion, boosting the immune system, and repairing tissue damage.<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/saffron_372db5e960.webp" alt="saffron.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_saffron_372db5e960.webp 148w," sizes="100vw"></figure>Sandal (Santalum album): A cooling plant that alleviates pitta. It enhances skin complexion, is anti-toxic, and relieves inflammatory reactions when used both internally and externally. It purifies the blood, is nourishing, cures fatigue, induces sleep, and relieves stress and anxiety. Sandal can be applied externally as a perfume, while also providing a cooling sensation.<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/sandalwood_0f19a82dcb.webp" alt="sandalwood.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_sandalwood_0f19a82dcb.webp 187w," sizes="100vw"></figure><hr><h4 style="margin-left:40px;text-align:center;">Illustrations by LAKSHMI GADDAM&nbsp;</h4><hr>&nbsp;

Skin health

<h4 style="text-align:justify;">PRASAD VELUTHANAR shares a practical approach to autism that has evolved out of his role as an Ayurvedic doctor, and research in the field of Ayurveda.</h4>&nbsp;The incidence of autism in modern societies continues to increase at rates never before observed. In the US and Canada, for example, diagnoses of autistism have increased nearly fiftyfold over the last forty years. Ayurvedic medicine has been very effective in supporting autism, utilizing specialized diets, herbs, yoga, and massage. Children have improved through treatments that include food elimination, sensitivity testing, herbal supplements, yoga, and social normalization.<h4 style="text-align:justify;">Nutrition, probiotics, and immune support</h4>One factor thought to contribute to autism and autism spectrum disorders is impaired serotonin metabolism in the central nervous system. Autistic children contain significantly higher amounts of blood serotonin than normal, indicating a metabolic issue with serotonin (Hoshino et al., 2008).Autistic children have digestive issues and food sensitivities. Certain foods, additives, and pollutants appear to have a significant impact, e.g., dairy products; nightshade vegetables like tomatoes, eggplants, potatoes, and peppers; citrus fruits; peanuts; preservatives, colors, food additives, insecticides, pesticides, and heavy metals. They may block serotonin metabolism or contribute to gastrointestinal discomfort. These issues may be reduced or avoided by eliminating some of these foods.Digestion is supported by herbs like ginger, long pepper, black pepper, and the combination of all three, known as Trikatu. Trikatu stimulates the production of digestive enzymes and promotes the absorption of essential nutrients.<hr><h4 style="text-align:center;">Children have improved through treatments that include food elimination, sensitivity testing, herbal supplements, yoga,&nbsp; and social normalization.</h4><hr>Autistic children are more likely to suffer from food sensitivities resulting from improper digestion, often a result of weakened digestive and immune systems. This may cause partially digested food to move into the bloodstream, causing an autoimmune response or a response similar to an allergic reaction.Digestive health is supported by the naturally occurring probiotic flora found in raw organic foods, fermented vegetables like sauerkraut and kimchi, and high-quality multi-strain probiotic supplements. Low levels of probiotics in the intestinal tract are associated with over 170 diseases and health conditions, including leaky gut, irritable bowel syndrome, colitis, and food allergies.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/yoga_ayurveda_autism2_b2d781294c.webp" alt="yoga-ayurveda-autism2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_yoga_ayurveda_autism2_b2d781294c.webp 145w,https://cdn-prod-static.heartfulness.org/large_yoga_ayurveda_autism2_b2d781294c.webp 616w,https://cdn-prod-static.heartfulness.org/yoga_ayurveda_autism2_b2d781294c.webp 616w," sizes="100vw"></figure>A healthy digestive system contains over 100 trillion bacteria. For optimal digestive and immune system function, it is good to maintain a ratio of 9:1 probiotic to harmful bacteria. This ratio provides appropriate immune function and reduces the incidence of food sensitivity, including digestive disruption and food allergies.A good multi-strain probiotic source should include at least three key probiotics, such as:<ul><li style="text-align:justify;">Bifidobacterium lactis&nbsp;for the relief of leaky gut, constipation, and inflammation. &nbsp;</li><li style="text-align:justify;">Lactobacillus salivarius to decrease the level of harmful bacteria forming in the mouth, throat, and digestive tract, reducing gum sensitivity and a host of digestive disorders. &nbsp;</li><li style="text-align:justify;">Saccharomyces boulardii&nbsp;for immune system support, an increase in average blood cell count, and a decrease in overall inflammation, even during periods of high stress.</li></ul>In addition to providing digestive support, probiotics provide support for the immune system. This is important for many autistic children, who have a compromised or weakened immune system.<hr><h4 style="text-align:center;">Supplementing the diet with herbs and natural treatments&nbsp; has been effective in promoting the regeneration of neurons.&nbsp; Several natural treatments are resulting in improved cognitive function&nbsp; and response in autistic children.&nbsp;</h4><hr>Ayurveda focuses on proper immune function. In addition to probiotics, several herbs are recommended, e.g., Giloy (Tinospora cordifolia), Amla (Emblica officinalis), Long Pepper (Piper longum), Trikatu, and Milkvetch (Astragalus membranaceus).<h4 style="text-align:justify;">Regeneration of neurons</h4>Supplementing the diet with herbs and natural treatments has been effective in promoting the regeneration of neurons. Several natural treatments are resulting in improved cognitive function and response in autistic children. For example, the fresh leaf extract of Gotu kola leads to significant improvements in neuron function in areas of the brain associated with learning and memory.Essential fatty acids, EFAs, are used by nearly 30% of children with autism. A systematic review (Bent, Bertoglio and Hendren, 2009) found favorable outcomes and measurable improvements in the language and learning skills of autistic children supplementing with EFAs, indicating a correlation between the improvement of neuron function and regeneration and EFA use among children with autism. Other fats found to be beneficial are medium chain triglycerides, MCTs, found in coconut oil, and grass-fed organic butter and ghee.Several herbs, including Gotu kola (Centella asiatica), Brahmi (Bacopa monnieri), Ginkgo biloba, Velvet bean (Mucuna pruriens), and Ashwagandha have been shown to increase blood circulation to the brain, protect and repair neurons, improve mental strength, concentration and memory, and enhance concentration, intelligence, attention, and overall cognitive ability.<h4 style="text-align:justify;">Ayurveda for autism-related aggression</h4>Autism impacts areas of the brain responsible for social interaction and aggression. While not all children with autism are aggressive, a significant percentage experience frustration that expresses as self-harm, ticks, and emotional outbursts.Herbal supplementation with Bacopa monniera leads to a significant reduction of symptoms. Researchers concluded the herb is beneficial due to its anti-anxiety, antioxidant, and neuroprotective activity.In addition, regular massage with the oils of Gotu kola, sandalwood, lavender, and rose provide calming relief. Massage also stimulates blood flow, stimulating neuron response between the brain and various parts of the body. Research has shown that massage improves eye contact, on-task behavior, social relatedness, sleep, and reduces stereotypic behavior.Proper sleep habits contribute significantly to reducing aggressive tendencies in autistic children. In addition to sleep routines and the removal of electronic devices, melatonin supplementation has demonstrated significant results (Whitehouse, 2013). Malow (2011) found that the behavior and sleep patterns of children with autism significantly improved after only one week of melatonin supplementation.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/yoga_ayurveda_autism3_d8dca517cc.webp" alt="yoga-ayurveda-autism3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_yoga_ayurveda_autism3_d8dca517cc.webp 145w,https://cdn-prod-static.heartfulness.org/large_yoga_ayurveda_autism3_d8dca517cc.webp 400w,https://cdn-prod-static.heartfulness.org/yoga_ayurveda_autism3_d8dca517cc.webp 400w," sizes="100vw"></figure><h4 style="text-align:justify;">Other treatments for autism</h4>Sheetali Pranayama or cooling breath helps to manage autism in children. It reduces stress, frustration, irritation, and anger while promoting inner calmness and tranquility. Sheetali also assists in promoting healthy digestion and inducing sleep, both beneficial for children with autism. The key to this deep breathing exercise is to ensure cooling breath is inhaled through the curled tongue.“So Hum” meditation is another way for children to calm the mind and body. So Hum utilizes deep breathing and repeating the word “hum” to expand consciousness and promote relaxation and self-awareness. While So Hum meditation is most effective in 20 to 30 minute sessions, children generally start with one or two minutes, increasing the length as they can.Children experience reduced agitation and calmness when exposed to the natural world, e.g. walking in the forest, picnicking in a field, swimming in the sea. Exposure to nature provides many benefits, including a peaceful environment; soothing, natural sensory experience; exposure to animals, plants, rocks, mountains, water, and clouds; a fun outing with family and friends, providing valuable social interaction; physical activity.Children with autism often lack social skills. In fact, many have to be taught how to play and communicate with others. Just as some children struggle with math or reading, autistic children struggle with relationships. Practice in controlled environments and proper behavioral modeling are both powerful methods to assist these children.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/yoga_ayurveda_autism4_0a33bdf24e.webp" alt="yoga-ayurveda-autism4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_yoga_ayurveda_autism4_0a33bdf24e.webp 145w,https://cdn-prod-static.heartfulness.org/large_yoga_ayurveda_autism4_0a33bdf24e.webp 800w,https://cdn-prod-static.heartfulness.org/yoga_ayurveda_autism4_0a33bdf24e.webp 800w," sizes="100vw"></figure><h4 style="text-align:justify;">Early treatment program</h4>An early treatment program may greatly improve the outlook for young children with autism. Treatment is most successful when it is geared toward the individual child’s particular needs. A variety of therapies are available, including applied behavior analysis (ABA), medication, occupational therapy, physical therapy, speech-language therapy, and Ayurvedic treatments such as thalapothichil, shirodhara, abhyangam, ksheeradhara, and internal medicines.the practices of herbal supplementation, yoga, meditation, and a specific and controlled diet, children with autism may live more active fulfilling lives.1 <a href="https://ayurvedicscience.com/ayurvedic-practice-for-assisting-patients-of-autism/2013/.">https://ayurvedicscience.com/ayurvedic-practice-for-assisting-patients-of-autism/2013/.</a> This article is the reference for all scientific data in this article.<hr><h4 style="text-align:center;">Illustrations by ANANYA PATEL</h4><hr>

Yoga and Ayurveda for children with autism

<h4 style="text-align:justify;">DR. PRASAD VELUTHANUR of the Wellness Center at Kanha Shanti Vanam shares some of the dietary characteristics associated with the three dosha types—vata, pitta, and kapha. What is your dosha type? Many of us are a mixture of the doshas, so we need to combine the relevant qualities listed in the tables below. For a more accurate diagnosis, please consult an <a href="https://heartfulness.org/magazine/ramayana-to-reality-the-continuous-search-for-sanjeevini" target="_blank" rel="noopener noreferrer">Ayurvedic</a> doctor.</h4>&nbsp;<img src="https://cdn-prod-static.heartfulness.org/vata_f7ed8b5af0.webp" alt="vata.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_vata_f7ed8b5af0.webp 145w,https://cdn-prod-static.heartfulness.org/large_vata_f7ed8b5af0.webp 595w,https://cdn-prod-static.heartfulness.org/vata_f7ed8b5af0.webp 595w," sizes="100vw"><img src="https://cdn-prod-static.heartfulness.org/pitta_9f702b1d61.webp" alt="pitta.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_pitta_9f702b1d61.webp 145w,https://cdn-prod-static.heartfulness.org/large_pitta_9f702b1d61.webp 595w,https://cdn-prod-static.heartfulness.org/pitta_9f702b1d61.webp 595w," sizes="100vw"><img src="https://cdn-prod-static.heartfulness.org/kapha_82815b4b8e.webp" alt="kapha.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_kapha_82815b4b8e.webp 145w,https://cdn-prod-static.heartfulness.org/large_kapha_82815b4b8e.webp 595w,https://cdn-prod-static.heartfulness.org/kapha_82815b4b8e.webp 595w," sizes="100vw">&nbsp;

Ayurvedic diets for the dosha types

Prince

A new beginning

Priya Hegde

<hr>Silently, smoothly love glides. A sliver of interest here, A spark of connection there, A touch of wonder here, A stroke of beauty there, A stir, a shake, creating radiant little pockets of love.Flowing through chasms, Glowing in darkness, Shining through hearts, Growing, covering, spreading, Expanding, no longer a beginning or an end.The heart yearns for this love, The gentle caress of its strength. To remain forever immersed in its depth, Diving deep into that stillness, Guided by the glow, leading us to eternity.Alas, the mind pulls us away, Steering us with thoughts. The slightest stroke of blame, A hint of criticism, a flash of fury, a tide of anger Creates a roar so loud, love hides, fearful and small.The heart shrinks, love disappears, Until it rises with the strength of its creator, Pushing all else away, Churning, twisting, molding, Until love becomes that which it is – Divine.Eternal Divine Love!<hr>&nbsp;<hr><h4 style="text-align:center;">Poetry and Illustration by PRIYA HEGDE</h4>&nbsp;<hr>

Love

Purnima is a UN award-winning writer and blogger. She is a fellow of Journalism by The International Reporting Project of the Johns Hopkins School of Advanced International Studies and the recipient of the BlogHER International Activist Award 2013. The is one of five senior editors at World Moms Blog, a Forbes Top 100 website for women writing from 30 countries. She is a Heartfulness practitioner and trainer, and on the Heartfulness Magazine editorial team.&nbsp;

Screenshot 2024-05-04 at 2.39.22 PM.webp

Purnima Ramakrishnan

<h4>PURNIMA RAMAKRISHNAN went on a family holiday to Bhutan in 2016, and the impression it left has stayed with her. She shares some of the important lessons she learned during that visit. &nbsp;</h4>&nbsp;I visited the Himalayan Kingdom of Bhutan almost a year ago. Today, I am still transported back to that land of the Thunder Dragon from time to time. Reflecting on my time in Bhutan, I see how it taught me lessons that I find myself applying every day. After my trip, my life remains the same on the outside for anyone who saw me every day, but my heart is open in such a tender and simple manner. Below are some lessons I picked up from Bhutan.<hr><h4>Happiness is the highest factor</h4><hr><img src="https://cdn-prod-static.heartfulness.org/mindfulness_lessons_from_bhutan_941c06f5ef.jpg">Dr. Saamdu Chetri, the Executive Director of the Centre for Gross National Happiness in Bhutan says, “It only takes 10% of a group to decide to make a change, in order for it to make an impact on the whole group.” Bhutan does not measure the country’s well-being and success by Gross Domestic Product (GDP) but by a measure known as Gross National Happiness (GNH).Gross National Happiness acknowledges that material wealth is important, but it equally values the importance of community well-being, including culture, governance, knowledge, wisdom, health, spirituality, psychological welfare, a balanced use of time, and harmony with the environment.Now, that is not a tall list. When I landed in the country, I was transported to a beautiful place where there was so much joy. The attitude of the people did not feel materialistic at all. Their attitude was filled with love, care, concern and they always smiled. It was a genuine smile, one where you could feel an uplifting energy all around the person.When I think about it, what is the reason we do all that we do, throughout our lives? We work hard, get good jobs, pursue relationships, and achieve success. Ultimately, we do all this to be happy and to make our near and dear ones happy as well. So why not be happy in the first place, and allow the rest to automatically follow? That is perhaps the law of Nature, which the Bhutanese people have already discovered.I was reminded of the words of the modern-day saint, Ram Chandra of Shahjahanpur who says, “Joy attracts Grace.” Yes, it does indeed, and Bhutan is a fine example of that. &nbsp;<hr><h4>Technology is neither a want nor a need; it just has its place</h4><hr><img src="https://cdn-prod-static.heartfulness.org/mindfulness_lessons_from_bhutan3_73ea284314.jpg">We stayed in a wonderful hotel, in one of the finest and best in Bhutan, according to travel sites. No, it was not expensive at all. That is one thing I liked about the country. One evening there was a power cut. We were strolling around the hotel grounds, enjoying the scenery and waiting for power to be restored. “Please come inside for dinner sir,” the Maître requested, seeking us out. “Maybe after an hour, it is so early,” we insisted. “The power may not be back until midnight, so we suggest you have an early dinner,” he insisted. I kept wondering all the time, why was there no generator or back-up power installation? When I enquired, he looked at me like I was asking an unusual question, and said, “But Ma’am, it will be back in the night. There must have been some avalanche in the mountains and the lines must be cut. It will be restored soon. And we have a lot of candles. Why should we waste fuel?” Yes, of course, his rationale was sound. Why should we, indeed? With our own cozy first-world lifestyle, we can’t imagine such an answer from hotel personnel. It was not that they did not care for power back-up. They just didn’t think it was worth having; it was seen as a waste.Did you know, Bhutan got its first TV in 1999 and access to Internet only a few years ago? By that time many of us were already arguing over which channels to watch, and who should have absolute control over the remote, and perhaps even buying separate TVs for the bedroom and the living room.I observed that for the Bhutanese, TV or Internet was not the center of their lives. Rather, they are tools that can be used intentionally to get information or connect with each other. I never saw a single Bhutanese checking his mobile phone in my entire trip. When I finally enquired whether they owned mobile phones, the receptionist took out his iPhone and asked me if I would like to make a call or borrow it. So they did have phones, but they only seemed to use it when they had to.Similarly, there was no Wi-Fi available in our rooms, only in the hotel lobby, even though we stayed in a wonderful place. When I enquired about the Wi-Fi, one hotel staff member responded, “But Ma’am, do you want to use the internet? Do you want to check for flights or emails or perhaps do your official work?” I am sure he would have laughed if I had said, “I think I have 500-odd messages in my WhatsApp from today which I want to check, lest it becomes 1000 tomorrow.”<hr><h4>Wealth is Nature</h4><hr><img src="https://cdn-prod-static.heartfulness.org/mindfulness_lessons_from_bhutan4_fb51797ab9.jpg">Bhutan is also the only ‘carbon-negative’ country in the world. Its constitutional laws have declared that, at all times, its forest grounds should be greater than 60 percent of the total land area. At present, the green area is 70 percent.When Bhutan’s Crown Prince Jigme Namgyel Wangchuck was born in 2016, the country gifted 108,000 saplings to the prince. In Buddhism, trees are providers and nourish all life forms. Planting a tree is the most wonderful gesture for someone we love. A tree symbolizes longevity, health, beauty and even compassion.Bhutan doesn’t allow any smoking in public, public product advertising or large-scale mining or extraction projects. In addition, plastics are completely banned. These are huge steps to improving the environment. The country has also remained completely organic; there are no pesticides or insecticides used. I could go on with my endless list of things that Bhutan does for the environment, rather, avoids doing to prevent spoiling the environment.<hr><h4>An everyday routine of meditation</h4><hr><img src="https://cdn-prod-static.heartfulness.org/mindfulness_lessons_from_bhutan5_d73d4a0ad8.jpg">Buddha Purnima is the day Buddha was born, attained enlightenment, and passed on to the Brighter World. I had a great curiosity to visit Bhutan on Buddha Purnima. So we planned this trip to happen on that day to see how Buddhists celebrated. I noticed that on this day people meditated a lot. It was not a festival but rather a day of rumination, a day of meditative silence and contemplation, spent deep in prayer. Spirituality felt like an integrated part of their lives. It is not a unique or special concept, like a mindfulness class you might join, once a week. For them, they meditated as if it was an everyday routine.Similarly, the Heartfulness meditation I practice has a routine of morning meditation and evening rejuvenation which has been so effective for me personally. I noticed that the disposition of such Heartfulness practitioners was so similar to the Bhutanese people. They have this all-encompassing super calm around them, a disposition of cheerful acceptance, and a balance in their life. For them, everyday is a Buddha Purnima because of their regular practice of meditation and rejuvenation. If you haven’t tried Heartfulness meditation yet, I sincerely encourage you to try it .It was also interesting to observe how the Bhutanese people did not have to motivate each other to meditate. I think that is the key to maintaining their kind of peaceful disposition.Before visiting, I had wondered why Bhutan was listed as one of the happiest countries in the world.After visiting I know the answer – they know that the purpose of human existence is to learn how to love. And therefore, they’ve placed their efforts in the right direction by creating an environment of peace, care and joy.Traveling to Bhutan for me was a unique, life altering experience. I felt transported to an alternate reality, like a paradise situated in the mysterious mountainous kingdoms of Shangri-La.It wasn’t that the Bhutanese have no challenges. I observed that in spite of challenges, their hearts were always open and their attitude loving.These lessons do not end here. They have helped me strive to improve from day-to-day and begin a journey towards my own Ultimate Reality, as Ram Chandra of Shahjahanpur describes in his book, Reality at Dawn. But that is another article for another time.&nbsp;

Mindfulness lessons from Bhutan

<h4>PURNIMA RAMAKRISHNAN shares a list of 51 small acts that will make a difference in the lives of others and yourself. See which ones resonate with you, and try one or two this week.</h4>&nbsp;Have you met a stranger who completely changed the way you looked at this world?That someone at the departmental shop who let you ahead of him in the queue, because your child was losing patience, or that someone in a public transport who offered you a seat because you looked so exhausted, or a vendor who waived you away the change you owed him, just because you had no coins in your pockets.Well, this world is full of such compassionate – kind and beautiful souls! This everyday kindness is a blessing; it gives an instantaneous joy, which is refreshing, and pleasant.Today, in our current lifestyle, how could one make a difference in this world? As the New Year dawned, when the whole world made plans and resolutions, what did you chose to do?Here are 51 ways to make a difference in the world.<h3>&nbsp;</h3><h3>GIVING</h3><hr><h4 style="text-align:center;">“It's not how much we give but how much love we put into giving.”&nbsp; ―Mother Teresa</h4><hr><img src="https://cdn-prod-static.heartfulness.org/51_giving_img_80ce55473f.jpeg?updated_at=2023-03-29T15:16:34.271Z">&nbsp;1. 1 pint of blood can save up to 3 lives. You can save 3 lives if you choose to donate blood.2. Got a lot of shoes and clothes, gathering dust in the closet? Donate them to an orphanage.3. Donate a month’s color pencil supplies to the kindergarten class of your local school. Kids love colors. See the joy in their eyes.4. Pay-It-Forward to assist the local farmer. And motivate him/her to go completely organic.5. Feed stray animals. Make one of them your pets, if you like to.6. Say sorry to someone from whom you expect an apology. Yes, that is the only way to mend fences. Give, don’t expect to get.7. Blog about a social issue which needs attention. And share it on Social Media.8. Dedicate a complete day to help out a friend in his/her aspirations and goals.9. Grow out your hair for a couple of months religiously. Cut it all out, and donate to an organization which makes cute wigs for kids.10. Rescue stray animals to hand them over to an animal shelter like the Blue Cross.Save<h3>&nbsp;</h3><h3>DOING</h3><hr><h4 style="text-align:center;">“Stop doing what is easy or popular. Start doing what is right.” ―&nbsp;Roy T. Bennett,&nbsp;The Light in the Heart</h4><hr><img src="https://cdn-prod-static.heartfulness.org/51_doing_img_121ee04972.jpeg?updated_at=2023-03-29T15:21:57.305Z">&nbsp;11. All that trash lying around in your neighborhood? Organize a weekend clean-up drive.12. Got some talent? Is it singing? Or dancing? Or playing the lute? Teach a few kids for free.13. Visit the old-age home in your locality and spend an hour reading out books to the elders. Their smile would warm your heart.14. Volunteer at the Suicide Hotline in your city. Save a life.15. Plant a tree (sapling) in your backyard.16. Volunteer to babysit a few hours at the orphanage.17. Collect reusable plastic for recycling. Clean up the environment.18. Bake cookies for a relative whom you have not met in a year. Surprise him/her.19. Gift a tree (sapling) to your best friend on his/her birthday.20. Babysit to help out a single-parent. Tell him/her to go have some “me-time.”Save<h3>&nbsp;</h3><h3>SHARING</h3><hr><h4 style="text-align:center;">“Love only grows by sharing. You can only have more for yourself by giving it away to others.” ―Brian Tracy</h4><hr><img src="https://cdn-prod-static.heartfulness.org/51_sharing_hfn_mag_img_a8b5f92519.jpg?updated_at=2023-03-29T15:22:40.255Z">&nbsp;21. Share your snacks, lunch or coffee with a friend at work.22. Show an embarrassing photo to friends. Give them a good laugh.23. Have a lot of grocery coupons? Give some to the first person you meet on the sidewalk.24. What is your aspiration? Share it with a complete stranger and ask him/her what he/she thinks about it. Their no-nonsense response could change your life.25. Upgraded to the latest iphone? What did you do the older model? Give it to someone who needs them.26. Buy two copies of the <a href="//www.heartfulnessmagazine.com/subscribe/">Heartfulness Magazine</a>. Give one to a friend who does not yet read it. And subscribe your friend to the free digital version of the e-magazine.Save Save<h3>&nbsp;</h3><h3>COMMITTING</h3><hr><h4 style="text-align:center;">"Commitment is what transforms a promise into reality." –Abraham Lincoln</h4><hr><img src="https://cdn-prod-static.heartfulness.org/51_committing_img_ddc007aaaf.jpeg?updated_at=2023-03-29T15:23:25.343Z">&nbsp;27. Mentor someone.28. Avoid plastic bags for a month. If you can create the habit, avoid them for a year.29. Plant a vegetable crop in your porch and water them every day.30. Create vegetable/fruit waste compost for your vegetable garden.31. Save an hour’s electricity, than your usual consumption, every day.32. Do not waste leftovers for a week. Save food. At the end of the week, you would have learnt to cook adequately, not more than what you need.33. Have you heard of the of the United Nations Foundations? Lobby for at least 2 of them. I chose #5 and #16. Check out what they are.34. Teach a girl child to write. Take a tiny step towards women-empowerment.35. Sponsor an entire year’s education for a girl child, if you can afford it.Save Save<h3>&nbsp;</h3><h3>LOVING</h3><hr><h4 style="text-align:center;">“Love is that condition in which the happiness of another person is essential to your own.” ―Robert A. Heinlein,&nbsp;Stranger in a Strange Land</h4><hr><img src="https://cdn-prod-static.heartfulness.org/51_loving_friend_img_f3ea0286a3.jpg?updated_at=2023-03-29T15:25:19.554Z">&nbsp;36. Cook for a friend.37. Tell someone they look beautiful. And mean it. And if they smile back at you, you meant it.38. Launder for your spouse. Give him/her a rest.39. Share favorite recipes with complete strangers and follow up to see if they cooked them.40. Buy a cup of coffee for the person standing next to you, at Starbucks.41. Give a hug to a homeless person today morning.42. Sing nursery rhymes to your neighbor’s toddler.43. Surprise your spouse with a gift he/she would cherish for all his/her life.44. Say “Thank You” and “I Love You” to 10 people today.<h3>&nbsp;</h3><h3>&nbsp;</h3><h3>MEDITATING / FEELING</h3><hr><h4 style="text-align:center;">“The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart.” ―Helen Keller</h4><hr><img src="https://cdn-prod-static.heartfulness.org/51_masterclasses_banner_img_135edae2dc.jpg?updated_at=2023-03-29T15:27:13.380Z">&nbsp;45. Make a list of things you are grateful for, at the end of the day. How do you feel when you thank God for those? Write your feelings in your diary.46. Hug a tree. Feel the energy. Ask a friend to do the same. Make this a weekly habit.47. When you wake up, count the number of people who would be happy to see you. Call one of them randomly to say “Good Morning.”48. Help a child relax. If necessary, recite the <a href="https://www.youtube.com/watch?v=HuiV395xI4I">Relaxation</a>. Give a mental hug!49. Learn to meditate by getting in touch with a <a href="https://heartspots.heartfulness.org/">Heartfulness Trainer</a>.50. Take a friend to meditate along with you, to your Heartfulness trainer.51. Enroll yourself for three masterclasses in Meditation through this link - <a href="https://en.heartfulness.org/masterclass/">https://en.heartfulness.org/masterclass/</a>. Resolve to achieve something amazing through the science of meditation.Save SaveSaveGo on. Do more. Let the list grow to #101. And share it with us.Write to <a href="mailto:contributions@heartfulness.org">contributions@heartfulness.org</a> and tell us what you chose to do from the above list, and why. Share with us your experience of making a difference in the world.Save Save Save

51 ways to make a difference in the world

Darkness has a way of revealing how lost we are, literally and metaphorically. Just when the fear settles that we may have strayed too far from the path, someone appears. That happened to me for the first time on a mountain.The Triund trek in Himachal Pradesh is renowned for its breathtaking views of the Kangra Valley and the snow-capped Dhauladhar Range. It’s moderately difficult: a few hours up, a rewarding view at the top, and back to the plains by sundown. That was our plan.In the summer of 2022, my husband and I embarked on this beautiful trek. After a scenic climb and a stunning view, we lingered a little too long on the summit before beginning the descent later than we should have. The mountains have a way of making time slip past unnoticed. The towering peaks cast long shadows, and the crisp mountain air filled our lungs. But as the sun dipped behind the ridges, the rhythm of the trail shifted. What was once peaceful became unfamiliar. The path blurred into darkness, and unease settled in. We heard the howls of animals, along with the buzzing of insects and the occasional slither of a snake.By then, it was fully dark. We switched on our phone torches, only to find both batteries nearly drained. The trail was uneven, narrow, and becoming treacherous to follow.I thought I saw something—a glimmer, like a pair of eyes glowing faintly from behind the trees. I didn’t want to assume. My heart palpitated. I blinked, and the glimmer was gone. Maybe I imagined it, I thought.That moment opened something in me. A silent prayer arose. It was not for safety or help. It was beyond words. When all options run out, we do not ask for help, because help is logical. We ask for something beyond logic. We ask for a miracle. Though, as Spock from Star Trek might say, “There are no such things as miracles.”But then, just like that, someone appeared.“What are you guys doing here so late?” he asked, stepping toward us like he’d been there all along.“We lost track of time,” my husband said. “And we may have lost the trail, too.”He nodded, not surprised. “I’m a mountain guide. My group is camping at the summit. I’m heading down. You can come with me if you like.”&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/mountain_guide2_f29c75cf34.webp" alt="mountain-guide2.webp"></figure>&nbsp;It was surreal. One moment, we were unsure. Next, the guide was there. Calm, steady, and completely at ease. His presence changed the atmosphere. My heart settled.He walked with us for the next couple of hours, sharing stories of other treks and routes beyond Triund, like the Indrahar Pass. Eventually, we reached the base. A tea shop was still open, although it was late at night. We bought some water to pause and catch our breath. He asked where our car was, chatted briefly, and then quietly disappeared, with just a goodbye.We hadn’t asked his name. We didn’t even remember how we’d addressed him. But I only remembered the moment of fear, the silent prayer, and the man who arrived just after.When Guidance Becomes PresenceI think of this experience often. But I don’t want to reduce it to an interesting anecdote or story. It is too real. There was a sense of meaning that didn’t come from understanding, but from recognition, as if some part of me already knew this was not chance. It was a moment that transcended time and quietly became part of me. It didn’t belong to time, space, or any person.The universe had responded to a signal I had sent out hours earlier. But what stayed with me was the realization that I had always been in touch. The universe didn’t have to respond, because how can something respond to itself? Would you respond to yourself?&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/mountain_guide3_b8a5ef5815.webp" alt="mountain-guide3.webp"></figure>&nbsp;<hr><h4 style="text-align:center;">It was a moment that transcended time and quietly became part of me. It didn’t belong to time, space, or any person.</h4><hr>&nbsp;We often hear quotes like those from Rumi, who said, “You are the universe in ecstatic motion,” or from Kabir, who wrote of the drop that becomes the ocean when it merges with it. I once understood these as lofty spiritual metaphors. But in that moment, I recognized they were not just poetry. They pointed to something real. The universe is me. It didn’t have to respond. It simply revealed itself.In my spiritual life, guidance has come through my father, mother, husband, mentors, and even through my son. And sometimes, through strangers, like this mountain guide. But in that moment, I felt that all of it was part of the same orchestration—a conversation, a communication, a communion from my Self to myself.There’s a line in the book, Role of the Master in Human Evolution by Parthasarathi Rajagopalachari, that expresses it with simplicity:“If there is one thing more important than truth, than spirituality itself, it is the Master who gives it to us.” —Vorauf, June 28, 1986And this Master, this guiding force, is the universe itself, communicating through myriad ways. We often think of the spiritual guide as a revered figure who teaches, shares, and leads. But in Heartfulness, the guide is not merely a teacher or advisor. Their role goes deeper. It is an inner transmission, subtle, silent, and often unexplainable, that lights up something within. The guide doesn’t hand you a map. They help you discover your compass.That night on the mountain, our guide, of course, pointed us to the path. But he also walked with us, trusted the trail, and invited us to do the same. That’s what a true spiritual guide does. Their help isn’t loud or obvious. Sometimes, it's a feeling of calm in confusion, or a shift in how you see something. A moment of quiet clarity. But it’s all more than that.To receive that, we have to take the first step, often without knowing what comes next. Trust does not begin with certainty, but with willingness.What stayed with me most was how the guide left. Without ceremony. Without asking for anything. And it reminds me again of the guide’s role. True gurus don’t create dependence. They walk beside us until we can walk on our own, and then quietly step back, revealing that they are part of our very own being.Life, as the Master IntendedSpiritual journeys, like mountain treks, come with their own unique terrain: breathtaking views, steep climbs, valleys, and detours. Having a guide doesn’t mean we’re incapable. It means we walk with more grace and fewer stumbles. Over time, the outer guidance becomes something inward. The reassurance we first sought grows into inner strength. We begin to sense direction even when things are uncertain. True guidance transforms us rather than rescuing us. The guide shows us that life itself is the curriculum. Every moment, every silence, every uncertainty becomes part of the teaching.And perhaps that is the guide’s true intention—not to shield us from difficulty, but through difficulty, to awaken something within us. The path isn’t laid out to be followed blindly, but rather, it is shaped step by step, according to our willingness to walk. In this way, life itself becomes both the teacher and the terrain. In Heartfulness, the guide is a presence of clarity and love that walks with you, showing you the light, until you realize that you are the light.<hr><h4 style="text-align:center;">The guide’s true intention—not to shield us from difficulty, but through difficulty, to awaken something within us.&nbsp;</h4><hr>&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/mountain_guide4_5f4f4811fe.webp" alt="mountain-guide4.webp"></figure>&nbsp;When I first began meditating in my teenage years, I didn’t feel much. The teachings of Heartfulness were interesting and even inspiring, but I didn’t feel any earth-shattering transformation. Back then, I didn’t understand what I was receiving, or even what I was doing.Later, when life’s terrain grew more complex, I began to understand. I recognized the gift that I had. I took refuge in the spiritual practice. We don’t look for guides on smooth roads or when we are admiring breathtaking views. We look for them when the trail vanishes, and when torch batteries run out.The Heartfulness practice and the spiritual guide who offers it are both deceptively simple—no grand rituals and no promises. But with time, something inside begins to shift. Eventually, the path we once feared to walk in darkness becomes the one we tread, illuminated by light from within. Looking back, I see that the mountain guide belonged to that moment, emerging from the same darkness that had frightened me, appearing when I was ready to see him. That night, providence took the form of a stranger with a flashlight.<hr>Illustrations by ANANYA PATEL<hr>

The Mysterious Mountain Guide

Qui-Gon Jinn (Star Wars)

Focus

R. Sriram has been working as a Yoga teacher in Germany since 1988. For years, Sriram taught under the guidance of Sri T.K.V.Desikachar at the Krishnamacharya Yoga Mandiram in Chennai and contributed to the development of the institute.

Sriram-R.jpeg

R. Sriram

<h4>R. SRIRAM has been teaching Yoga since 1977. He is a disciple of T. Krishnamacharya and his son T.K.V.Desikachar, and he now lives and teaches Yoga in Germany. During the Yoga4Unity 2022 program, he conducted a masterclass on breath as the link between body and mind. Here are the first two parts of this wonderful masterclass.</h4><hr>About Mantra and BreathThe word “mantra” is about speaking, producing a sound. But it is not just producing a sound, as you are also listening to it. A mantra only has strength and only becomes powerful if you chant it and listen to the sound that is being chanted.It is both the voice as an instrument of the body, a karmendriya, an action organ, as well as hearing as a sense organ. Both go together. What is special about chanting is that you are coordinating the words, coordinating the sounds, making sure that the flow of the word, the sounds, is beautiful and unstrained. It is almost like you are modulating the breath when you chant. So chanting a mantra well is equivalent to good breathing.&nbsp;Looking at the breath itself, when you do conscious breathing, what we call Ujjayi in Yoga, you not only use the throat to produce the sound but you also listen to it. Ujjayi is not about producing a big sound, nor is any other breathing technique in Yoga. It is about producing a reverberation that you can listen to. It is reverberation plus listening, as is the case of mantra.Therefore, breath is very close to mantra. It brings a spiritual quality to something very mundane, like an Asana practice, where we are “merely” moving and adjusting the body.<h4>Tuning the Trunk</h4>Coming back to Asana practice, if you are doing Trikonasana or Sirsasana or Veerabadrasana, try to breathe slowly and consciously. Where is the sound coming from? It is coming from your trunk. Your trunk is very important, not just your throat. Without your chest –the expansion of the chest giving it strength, and the air in the chest reverberating – the sound will not come.Whether you are breathing or making a sound, you are using the whole trunk. When you do a posture, whether it is a headstand, a Samasthiti or a balanced posture standing on one leg, you are mainly using the trunk. The leg is just supporting the body. It is always about the trunk in Asanas, as the trunk is like an instrument. It is like a veena or sitar, or any instrument that you tune. You are tuning it with the breath and the sound you produce, not with some sort of muscular external adjustment and alignment.Make sure the tone or the tune of the breath or sound that emanates when you are doing a posture is correct, has the right reverberation.So, when you go into Trikonasana, focus on your trunk. The trunk is in a diagonal twist posture, so let it feel like a tuned instrument. It doesn’t matter if your hand is a little bit this way or that. Don’t worry about unnecessary details. You are not doing gymnastics, you are not doing Western physical training, you are doing something about the trunk, about the Merudanda as we call it in Yoga.To discover more, please enjoy the masterclass at:<hr>&nbsp;<hr>

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